Wani Sweets zan iya ci tare da cholesterol mai yawa?

Mutanen da suke da babban matakan cholesterol a cikin jininsu koyaushe suna tambaya cewa ko abinci mai ɗauke da sinadarai yana ba da cikakken wariyar abinci mai ɗauke da sukari da sukari daga menu. Sanin abin da Sweets bai ƙunshi lipoproteins ba, zaku iya gano daidai wane irin kayan zaki ba ya cutar da lafiyar ku.

Abin da abinci an haramta ci tare da babban cholesterol

Masu karatun mu sunyi nasarar amfani da Aterol don rage cholesterol. Ganin shahararrun kayan wannan samfurin, mun yanke shawarar ba da shi ga hankalin ku.

A cikin shekaru goma da suka gabata, adadin mutuwar daga mummunan cututtukan jijiyoyin zuciya na zuciya da kwakwalwa wanda ke da alaƙa da haɓakar cholesterol a cikin jini ya ƙaru. Ciwo da bugun zuciya na samun ƙarami. A cikin rayuwa mai wahala, mutum ba koyaushe yana samun lokacin da zai kula da lafiyar kansa ba. A halin yanzu, ana iya ganin alamun cholesterol a ido. Dalilin karuwarsa ya ta'allaka ne cikin abinci mara kyau ko rashin abinci mai gina jiki. Don kowane irin dalili ne matakin nata ya ƙaru, tushen magani shine abinci mai dacewa.

Menene cholesterol?
Abubuwan haɗari
Ka'idojin abinci mai kyau tare da sinadarai mai yawa
Abin da abinci ba da shawarar ga high LDL

Bari mu bincika menene cholesterol kuma me yasa yake hauhawa. Yi la'akari da abubuwan haɗari don haɓaka shi. Abin da abinci ba za a iya cinye shi da babban cholesterol ba. Yadda ake dafa abinci don rage matakinsa. Yi la’akari da waɗannan batutuwan.

Shin yana yiwuwa a ci zaƙi?

Karka manta da dadi. Sugar shine tushen yawancin kayan kwalliya. Ba'a la'akari dashi da alhakin manyan matakan cholesterol. Amma fats na asalin dabba zai iya haɓaka matakin halatta ga lambobi masu mahimmanci. Amfani da kayan zaki na yau da kullun na taimakawa ga adana manyan lamuran cholesterol, sannan kuma ci gaba na jijiyoyin bugun zuciya. Amma glucose ya wajaba don aiki na al'ada. Sabili da haka, kuna buƙatar ku ci waɗancan kayan farin ciki waɗanda aka yi kawai akan kayan abinci na halitta.

Sugar a cikin kamanninsa tsarkakakken sakamako ba shi da mummunar tasiri ga cholesterol. Don rage matakin LDL da HDL, kuna buƙatar ba kawai don maye gurbin kayan miya mara kyau tare da masu lafiya ba, amma don canza salon rayuwarku gaba ɗaya: ku ci daidai, daina kyawawan halaye, kunna wasanni.

Menene cholesterol?

Wannan abun yana da tushe mai kama da mai. Yawancin shi ana samarwa a cikin hanta, kuma 20% kawai ke fitowa daga abinci. A cikin jini, ana jigilar shi a cikin nau'i biyu. Ofayansu shine ƙarancin lipoproteins mai yawa (LDL), wanda aka sani da mummunan cholesterol. Sauran juzu'in yana da wadataccen lipoproteins (HDL), wanda aka sani da suna cholesterol mai kyau. Tare da rabo ba daidai ba na waɗannan sassan, a haɗe tare da babban adadin, cututtukan zuciya na haɓaka. HDL cire mummunan lipoproteins mara kyau mara kyau daga jiki.

Koyaya, jiki yana buƙatar waɗannan abubuwan guda biyu, kowannensu yana da nasa aikin. Kyakkyawan cholesterol (HDL) yana shiga cikin metabolism na fats, carbohydrates da sunadarai. HDL yana hana sanya filaye a saman jijiyoyin jini. LDL ya shiga cikin samar da kwayoyin halittar jima'i, yana taimakawa kwakwalwa. Yanayi ya hango karuwar LDL a cikin mata masu juna biyu - ya wajaba don samuwar mahaifa.

Kwayar "mummunan" cholesterol shine ke samar da membrane (membrane) na sel wadanda suke jikin mu. Yawan membrane ya dogara da abun cikin wannan LDL. Sakamakon membrane mai ƙarfi, abubuwa masu guba ba sa shiga cikin sel. Muguwar ƙimar LDL ita ce cewa tare da haɓaka matakin, suna samar da filayen atherosclerotic kuma suna ƙara jini. Wannan shine dalilin da ya sa likitoci ke saka idanu akan rabo na LDL zuwa HDL. Da yake magana game da matakan cholesterol, yawanci suna nufin gama gari. Idan an yi tashe saboda HDL, kuma LDL yana cikin iyakokin da aka yarda, to wannan shine madaidaici. Alamar tashin hankali shine karuwa a cikin yawan ƙwayoyin cholesterol saboda LDL. Irin waɗannan dabi'un suna haifar da haɗari ga cututtukan zuciya.

Abubuwan haɗari

LDL yana ƙaruwa tare da salon rayuwa mara kyau:

Shan taba da barasa suna lalata tsarin bangon jijiyoyin bugun gini. A wa annan wurare, kwararar jini ke sauka a hankali, wanda ke haifar da samuwar ƙyallen jini.
Rashin wasanni.
Salon rayuwa da rashin motsa jiki suna haifar da raguwa da ɗaukar jini.
Yawan kiba.
Abubuwan da aka gada wanda ke watsa kwayar halittar mahaifa wacce ke da alhakin haɓakar haɓakar LDL. Idan dangi suna da sinadarin cholesterol, to mara lafiyar yana cikin hadarin.
Ciwon sukari mellitus.
Hypofunction na thyroid gland shine yake.
Cin abinci mai yawa wanda ya ƙunshi mayukan mai daffamammen yawa.
Rashin abincin da ke haɓaka cholesterol mai kyau (HDL). Waɗannan sun haɗa da abinci mai ɗauke da fiber da kitse mai ɗorewa.

Damuwa, yanayin rayuwa mara kyau, haɗarin abubuwan haɗari suna ba da gudummawa ga mai ƙarancin kiba, ƙara matakan LDL.

Ka'idojin abinci mai kyau tare da sinadarai mai yawa

Abincin da yake da sauƙi mai sauƙi na iya aiki abubuwan al'ajabi. Ma'anar abinci mai gina jiki shine iyakance abinci mai dauke da sinadarin cholesterol da kuma gabatarwar polyunsaturated mai acid a cikin abincin. Bayan bin abinci, kuna buƙatar rage yawan abinci mai ƙima zuwa amintacce don daidaita al'ada. Ba za ku iya barin su gaba daya. Babban ƙa'idar kowane abinci shine daidaita abinci mai gina jiki. Baya ga iyakance abincin "masu haɗari", kuna buƙatar rage adadin adadin kuzari. Ta hanyar rage girman hankali da adadin kuzari na samfuran, suna samun ƙananan cholesterol da nauyi.

Cholesterol yana shiga jiki tare da samfuran dabbobi. Koyaya, abincin ya ƙunshi ba kawai cire wariyar abinci ba, har ma da yadda aka shirya su.

Kada abinci ya soya! Yayin aiwatar da soya, an kirkiro carcinogens, yana ba da gudummawa ga karuwa a LDL. Ya kamata a dafa abinci, a dafa, a gasa a wuta ko a tanda, ko a dafa.

Abin da abinci ba da shawarar ga high LDL

Mutanen da ke da ƙwayar cholesterol na iya cinye 300 MG a kowace rana, kuma tare da wuce kima da cututtukan zuciya - 200 MG kowace rana. Masana ilimin abinci sun ba da shawarar waɗanne irin abinci ne da ba za su ci tare da high cholesterol ba. Jerin abinci na haramtaccen abinci mai dauke da sinadarin cholesterol ya hada da, da farko, kitse na dabbobi:

Alade ya ƙunshi babban matakan mummunan cholesterol. 100 MG na samfurin shine 100 MG.
Daskararre mai gauraye suna dauke da kwayar cutar kwaya guda 120, kuma gaishin mai taushi yana dauke da nauyin 70 na cholesterol a cikin gram 100 na kayan Amma suna da wadataccen furotin da ma'adinai. Don dalilai na abinci, an yarda da amfani da kuzari mai laushi kamar Mozzarella, Feta ko Brynza. Adyghe cuku ya mallaki abubuwa masu mahimmanci. Godiya ga hade da saniya da madara tumaki, koda yana rage mummunan LDL.
Tada mummunan LDL cream. 100 grams ya ƙunshi 70 MG na cholesterol. Don haka, ba a bada shawarar amfani da keɓaɓɓen su ba.
Butter, mayonnaise, kirim mai tsami na iya tayar da cholesterol mara kyau.
Ba za ku iya ci jatan lande ba. Suna dauke da shi 150 MG cikin gram 100 na kayan. Nazarin da masana kimiyya na Amurka suka yi akai-akai sun tabbatar da cewa ba a ba da shawarar jatan lande a wannan yanayin.
Ba shi yiwuwa a runtse cholesterol lokacin cinye kwakwalwar mutum, kodan, da hanta. Suna a saman jerin abubuwa dangane da abubuwan da wannan abun ya kunsa. Haramcin ya kuma hada da cin zarafi: sausages, naman alade da naman alade.
Nama mai nama - alade, rago.
Ya kasance koyaushe cewa ba zaku iya cin ƙwai ba tare da haɓaka LDL. Haƙiƙa suna ɗauke da mara kyau da kyau cholesterol. A lokaci guda, lecithin a cikin kayan haɗin su yana rage LDL. Ba za su iya cutar da kansu ba, amma ta hanyar shiri. Ba za ku iya cin ƙwaiyayyen ƙwai ba, amma dafaffen ƙwaƙwalwa kuma cikin matsakaici ba mai cutarwa ba.
Kayan shafaffun kayan kwalliya, cakulan, kek na shagon dake dauke da fats mai dumbin yawa.
Kashin dabbar da aka yi amfani da ita don dafa abinci ya kamata a maye gurbin ta da kitse na kayan lambu. An fi son man zaitun.

Abincin High-LDL shima ya haɗa da trans fats - margarine, mai dafa abinci. Sune mai kitse mai nauyi wanda aka samu ta hanyar sinadarin hydrogenation don rage farashi da tsawaita lokacin rayuwa. Yayin aikin masana'antu, man kayan lambu mai arha yana hade da sinadarin nickel oxide (mai kara kuzari) kuma an zuba shi cikin mashin. A mataki na gaba, ana ɗora shi tare da hydrogen kuma mai zafi zuwa 200-300 ° C. Sakamakon samfurin launin toka yana bushewa, kuma tururi na hura shi don kawar da wari mara dadi. Ana ƙara dyes da kayan ƙanshi a ƙarshen aikin.

Jikin ɗan adam baya ɗaukar kitse na trans, saboda haka ana saka su a cikin membranes cell maimakon fats mai cike da su. Bayan cin margarine, cholesterol ya hau, rigakafi yana raguwa.

Fats na Trans yana haifar da haɓaka kiba, ciwon sukari da cututtukan zuciya. Irin wannan samfurin abinci zai iya haifar da haɓaka cholesterol jini da rashin aiki a cikin mutum cikakkiyar lafiya.

Yin nazarin abubuwan da ke sama, muna ƙarfafa mahimman abubuwan. Cholesterol na jini a cikin kewayon al'ada ya zama dole ga jikin mutum. Ya shiga cikin metabolism na kitse, sunadarai da carbohydrates. Haɓaka matakan LDL yana da alaƙa da haɓaka cututtukan zuciya, ciki har da bugun jini da bugun zuciya. Harkokin layi na farko tare da karuwa shine daidaitaccen abinci.

Mun fahimci manufofin

Cholesterol kanta ba komai bane illa nau'in mai (kiba). Yana cikin kowane harsashi na sel ɗan adam. Musamman mai yawa cholesterol a cikin hanta, kwakwalwa da jini. Yana da mahimmanci a san cewa cholesterol wajibi ne don aiki na yau da kullun na jiki, sabili da haka, ba tare da wannan abun ba, ƙarancin adadin ƙwayoyin sel da hormone ba zai haifar ba. Haka kuma, tare da gazawa cikin cholesterol, tsarin narkewa yana wahala.

Akwai nau'ikan cholesterol guda biyu - masu kyau da mara kyau. Kyakkyawa yana da girman gaske, don haka yana da amfani ga mutane. Miyagun suna da ƙarancin yawa, don haka yana da damar ƙirƙirar filayen kwalliyar cholesterol da tasoshin jabu. Wannan, bi da bi, yana ƙara haɓakar haɗarin haɓakar atherosclerosis, bugun jini, bugun zuciya da sauran cututtukan da ke barazanar rayuwa.

Saboda wannan, tare da babban cholesterol, kada a jinkirta zuwa likita.

Manyan Kwaladi: Sanadin

A matsayinka na mai mulkin, ana lura da yawan ƙwayar cuta a cikin mutane masu kiba. Su ne ke da mummunar cholesterol fiye da kima, kuma suna da kyau cholesterol a rashi. Don fara aiwatar da daidaitaccen wannan alamar, mutum yana buƙatar kawai ya bi abincin da rage nauyi.

Causesarin abubuwan da ke haifar da cutar cholesterol sune:

Yawan cin abinci mai yau da kullun a cikin mai yawa. Wannan ya hada da soyayyen abinci, sausages, man alade, margarine da wasu karin abinci da mutum ya ci kuma baya ma zargin cewa a hankali suke kashe shi. Don hana wannan, yana da muhimmanci a fahimci abin da zaku iya ci tare da babban cholesterol a cikin jini.
Rashin aiki mai ƙoshin lafiya ko rashi marassa ƙarfi sosai yana shafar aikin jiki, gami da hanyoyin jini. Haka kuma, cikakkiyar rashin motsa jiki na motsa jiki fiye da kima, wanda ke haifar da kwayar cholesterol ta hanyar hanyar sarkar.
Tsohuwar. A lokaci guda, matakin wannan alamar na iya ƙaruwa har ma idan babu nauyi mai yawa da abinci mai kyau. Ya halatta ta hanyar tsararrun ilimin halittu wanda, bayan shekaru hamsin, fara aiki a hankali. Wannan ya bayyana musamman a mata bayan haila.
Kasancewar m ko cututtuka na zuciya da jijiyoyin jini. Hakanan, wannan ya hada da tsinkayar halittar mutum zuwa wani matakin girman wannan alamomin a cikin jini.
Shan sigari, da yawan shan giya, yana rage matakin kyakkyawan cholesterol kuma yana kara yawan mummunan. Haka kuma, shan sigari yana sanya jirgi mara nauyi, wanda ke kara hadarin bugun zuciya da bugun zuciya.
Yawancin cututtukan thyroid na iya shafar ci gaban cututtukan haɗari, kuma babban cholesterol zai kasance ɗayan alamun yiwuwar hakan.

Abin da za ku iya ci - ƙa'idoji gaba ɗaya

Waɗannan ƙa'idodi na tsarin abinci don rage ƙwayar cholesterol sune:

Tabbatar barin barin amfani da kitse na dabbobi. Suna buƙatar maye gurbin su gaba ɗaya tare da kayan lambu.
Yana da mahimmanci don canzawa zuwa abinci mai narkewa, shine, cin abinci sau da yawa, amma ba a cikin babban rabo ba. Wannan ba wai kawai zai “taimaka” tsarin narkewa ba, amma kuma zai taimaka wajen asarar nauyi a jiki.
Tushen abincin yakamata ya zama abinci mai wadataccen fiber, wato asalin tsiro (fruitsa fruitsan itace, ganye, kayan lambu).
Yakamata menu ya haɗa da abincin teku da kwayoyi.
Yana da mahimmanci a rabu da amfani da kayan miya da mai. Gabaɗaya, an shawarci masu harkar abinci su ƙuntata yawan cin gishiri.
Wajibi ne a shirya abincin abinci yadda yakamata. Don haka, an ba da izini, dafa abinci, yin burodi. Hakanan zaka iya dafa abincin da aka dafa. Abincin soyayyen, kyafaffen, mai kitse da abinci mai gasa an haramta shi sosai.
Kowace rana menu ya kamata ya ƙunshi ruwan 'ya'yan itace. Za su yi tasiri sosai ba kawai tasoshin ba, har ma da tsarin narkewa. Haka kuma, ruwan 'ya'yan itace na gida zasu wadatar da jiki da abubuwa masu amfani, amma wannan ya shafi ruwan' ya'yan itace ne da akayi, tunda kayan da aka sayo sun hada da sukari mai yawa.
Lokacin sanya salatin kayan lambu, zaka iya amfani da man zaitun da ruwan lemun tsami. Game da mayonnaise da sauran biredi kuna buƙatar mantawa na dogon lokaci.
An haramtawa shan taba sigari da shan barasa a kowane fanni da adadi. Wannan taboo ne wanda ba za a iya keta shi ba.
Mafi yawan abincin zuciya na yau ya kamata ya zama karin kumallo. Haske yana abincin rana. Don abincin dare, ya fi kyau ku bauta wa abinci jita-jita. Hakanan, rana yakamata ta zama cikakken abinci guda uku da abinci biyu ko uku tare da 'ya'yan itace.

Me kuke buƙatar ci?

Ba kowa bane ya san abin da zai ci don rage cholesterol. Ya kamata a sani yanzunnan cewa inganta wannan manuniya ba mai sauki bane. Wannan yakan ɗauki tsawon lokaci daidai (daga makonni da yawa zuwa 'yan watanni). A hanya mai kyau, zaku iya kawo cholesterol zuwa ingantaccen yanayin rashin kwanciyar hankali a baya bayan watanni biyar zuwa shida na abinci na yau da kullun da sauran shawarwarin likita.

Don haka, dole ne a saka samfuran musamman a cikin menu wanda zai iya dacewa da tasoshin mutane.

Samfurin farko na lafiya shine hatsi. Zai fi kyau ku ci buckwheat, sha'ir lu'ulu'u, oatmeal da garin alkama. Kuna buƙatar dafa su cikin ruwa ba tare da ƙara madara da gishiri ba. Kuna iya cin garin kwalliyar yau da kullun a matsayin babban abinci. A matsayin madadin hatsi, ana ba da damar dafa abinci na taliya na alkama.

Kayan aiki na gaba shine burodi. Ya kamata a yi hatsin rai tare da bran. A ranar ba za ku ci fiye da gram ɗari biyu na irin wannan gurasa ba. An kuma ba da izinin dafa abinci na biscuit da kuma gurasar burodin bushewar abinci.

Za a iya cin kifaye mai yawa fiye da gram 200 a rana. Yakamata shine babban tushen furotin a jikin mutum.

Daga nama zaku iya amfani da kaza, zomo da turkey. Ku bauta wa nama dafa abinci kawai a cikin Boiled form, stewed ko steamed.

Qwai za a iya ci Boiled, amma ba fiye da guda biyu a mako. A lokaci guda, zai fi kyau bayar da fifiko ga furotin, tunda gwaiduwa tana ƙaruwa da ƙwayar cholesterol.

Kayan lambu suna da amfani sosai, sune zaitun, sesame, soya da gyada.Zai fi kyau a ƙi man sunflower da man shanu.

Za'a iya cinye samfuran madara (cuku gida, cuku, cream, madara), amma kawai a cikin ƙananan mai-mai. Hakanan ana barin yogurts, amma yakamata su sami ƙananan adadin mai mai.

Tea, musamman koren shayi na ganye, yana tsabtace tasoshin jini na manyan abubuwan kwalliya, saboda haka shine babban abin shan abinci. Hakanan yana da mahimmanci mutane su sha koren shayi ba tare da ƙara sukari ba. Zai fi kyau maye gurbin shi da ɗan adadin zuma.

Na Sweets, 'ya'yan itatuwa bushe, marmalade da marshmallows an yarda.

Kowace rana, menu ya kamata ya ƙunshi jita-jita na kayan lambu. Zai iya zama miyan kayan lambu, stews, casseroles. Yana da amfani musamman don cin karas, zucchini, alayyafo, ganye.

Daga cikin ruwa an ba shi izinin sha kayan lambu na gida da ruwan 'ya'yan itace, kayan lambu na berry, ganyayyaki na ganye da ruwan sha.

Bugu da ƙari, sun rarrabe irin waɗannan samfura waɗanda galibinsu ke shafar saukar da ƙwayar cuta mara kyau:

Kwayoyi, musamman almon. Suna da arziki a cikin furotin kayan lambu da kuma mai mai, wanda yake da nasaba da tasoshin jini. A lokaci guda, ya isa ya cinye kawai irin waɗannan kwayoyi a rana. Contraindications zuwa shan kwayoyi - rashin haƙuri ga mutum (alerji).
Fresh tafarnuwa da albasa na bakin ciki da jini kuma yana ƙaruwa da rigakafi. Kuna buƙatar amfani dasu tare da wannan abincin akai-akai. Contraindications sune m cututtuka na narkewa kamar tsarin.
'Ya'yan itacen Citrus - Tangerines, lemu, lemun tsami, gami da ruwan' ya'yan itace daga gare su. Shan rabin gilashin waɗannan ruwan zai iya inganta yanayin tasoshin ku. Hakanan, ruwan 'ya'yan lemun tsami yana da amfani sosai don ƙara wa jita-jita kifi da salatin kayan lambu.
Karas da ruwan 'ya'yan itace daga gare ta. Fresh apples suna da amfani sosai.
Bran yana aiki cikin jiki bisa ga hanyar “burushi”, duka cikin jijiyoyin jini da kuma tsarin narkewa. Yana da kyau kyakkyawan tsabtace na halitta da gubobi da mummunan cholesterol. A lokaci guda, masana ilimin abinci a wasu lokuta suna ba da shawara yin kwanakin azumi da cinye ruwan 'ya'yan itace apple da oat bran.
Eggplants sune kayan marmari na musamman waɗanda ke da tasirin amfani akan aikin zuciya da jijiyoyin jini. Daga cikinsu zaku iya shirya rauni, casseroles, kowane nau'in sauran jita-jita.
Seleri da ganye ya kamata su kasance cikin menu na abinci a kai a kai. Seleri, karas, dankalin turawa, da sauran kayan miyar maraba ana kuma maraba da su.

Yana da kyau a lura cewa yayin lura da wannan abincin, yakamata mutum ya binciki likita a kai a kai kuma ya yi gwaje-gwaje don lura da yanayin nasa.

Me yakamata a ci?

Don samun lafiya, da haɓaka yiwuwar daidaita ƙwaƙwalwar ƙwayoyi, ya kamata a bar yawancin abinci masu cutarwa gaba ɗaya.

A farkon wuri a cikin ranking na samfuran samfurori sune ƙoshin dabbobi. Don haka, man alade, sausages, naman alade, rago, kaji mai yawa, hanta, zuciya da kodan ya kamata a cire su gaba ɗaya daga cikin menu. Daga waɗannan yanayin, ba zai yiwu a dafa broths da jellies ba.

Abun da aka saɓa na gaba shine mayonnaise. Baya ga mai mai cutarwa, ba ya kawo fa'idodi ga jiki. Masana ilimin abinci sun ba da shawara su manta game da mayonnaise ba kawai ga marasa lafiya ba, har ma da lafiya.

Abincin da aka sha mai ɗamara da duk abubuwan kiwo haramun ne. Wannan gaskiyane musamman game da Sweets, ice cream, da wuri da kek. Sun ƙunshi babban adadin sukari da mai mai ƙoshin lafiya, wanda ke cutar da nauyi da lafiyar jijiyoyin jini.

Abu na gaba shine samfuran kiwo da abinci mai sauri. Af, ƙarshen shine "sarki" saboda yawan ƙwayoyin cuta a cikin 'yan shekarun nan.

Ba a so a ci ƙwai, amma har yanzu yana yiwuwa a iyakance mai yawa.

Masu karatun mu sunyi nasarar amfani da Aterol don rage cholesterol. Ganin shahararrun kayan wannan samfurin, mun yanke shawarar ba da shi ga hankalin ku.

Kifin gwangwani da kayayyakin da aka gama ƙarewa sune samfuran da ke cutar mutane sosai, musamman idan suna da matsala da jijiyoyin jini. Irin waɗannan jita-jita kada su kasance cikin menu na abinci.

Abubuwan sha, giya da kofi an haramta su sosai, wanda, bi da bi, ba shi da kyau akan aikin zuciya da tsarin narkewa.

Babban rigakafin Cholesterol

Don rage haɗarin haɓaka cholesterol, bai kamata kawai ku san irin samfuran da za a iya cinye su ba kuma ba, amma ku fahimci shawarwarin gaba ɗaya don ingantaccen salon rayuwa.

Don haka, matakan rigakafin cutar cholesterol sun hada da masu zuwa:

Cikakkiyar dakatar da shan sigari da kuma shan giya. Kawai shan sigari, mutum ba zai iya kamuwa da cututtukan jijiyoyin jini da zuciya ba. Tare da dogaro mai ƙarfi game da jaraba, ana bada shawara don tuntuɓar mai ilimin narcologist da masanin ilimin halayyar ɗan adam.
Cire nauyin da ya wuce kima da kuma kara karfin sa. Babu makawa ga wannan shine motsa jiki na yau da kullun. Yana da amfani sosai ga horarwa a cikin sabon iska, wato gudanar da motsa jiki, tseren keke, motsa jiki da kuma rawa. Hakanan zaka iya shiga cikin yin iyo, wasan kankara, motsa jiki, yoga da sauran wasanni masu yawa.

Babban abu shi ne cewa waɗannan ayyukan jiki suna sa mutum motsawa, kuma kada ya kasance a wurin mai kula da kwamfutar don yawancin ranar.

A cikin aikin kwance, yana da matukar muhimmanci a motsa jiki a kai a kai, ba kawai ga idanu ba, har ma ga jiki.
Yana da mahimmanci a gano da kuma kula da waɗancan cututtukan da ƙila zasu iya taimakawa wajen haɓaka cholesterol na jini. Hakanan bazai zama da matsala ba don yin bincike akai-akai don tantance wannan alamar. Gaskiya ne gaskiya ga mutane masu kiba da cututtukan fata.
Ya kamata ku sarrafa halin tunanin ku-ta halin tunani, kamar yadda aka tabbatar da cewa rashin jin daɗi da rikice-rikice na yau da kullun na iya shafar gazawar haɓaka da hauhawar nauyi. Idan wata matsala ta taso a wannan batun, kuna buƙatar tuntuɓar mai ilimin psychologist ko psychotherapist.

Abinci mai gina jiki ga cholesterol mai hawan jini

Mafi sau da yawa daga hotunan TV da kanun labaran labaran da muke ji game da mummunar cholesterol. Likitanku kuma yana magana game da shi, kuma maƙwabta da ke da ƙwayar cholesterol a cikin asibiti. Yana da kyau a fahimci abin da ya sa yana da haɗari don haɓaka shi, kuma mafi mahimmanci, abin da abinci game da cholesterol zai taimaka wajen zama lafiya.

Hadarin na kara yawan cholesterol

Rayuwa ta zamani: rashin aiki na jiki, abinci na gwangwani, sausages da abinci mai sauri galibi suna haifar da matakan cholesterol sama da na al'ada 5 mmol / L. Yawan mai da yawa ba zai iya iyo cikin jini na dogon lokaci, cholesterol ya fara hade da bangon jijiyoyin jini, yana yin cholesterol "adibas" da ake kira plaques. Idan likita ya gano kuna da irin wannan plaque a wuri guda - yana nufin duk tasirin ya shafa, zuwa digiri ɗaya ko wani, saboda jini yana gudana guda ɗaya - tare da babban cholesterol. Mafi yawan kwayoyin cutar cholesterol, karancin jini yana wucewa a wannan wurin. Idan jirgin ruwa ne da ke wadatar da zuciya, to kuwa zai kasance akwai raɗaɗi a cikin zuciya, idan jirgin ruwa na kwakwalwa, to mutum zai sha wahala daga ciwon kai, asarar ƙwaƙwalwa da kuma tsananin farin ciki. Babu shakka dukkanin gabobin sun lalace daga ƙwayar cholesterol, koda fata - bayan duk hakan, yana ciyar da jini ta hanyoyin jini wanda ya cika ta hanyar plaques.

Siffofin abinci

Abincin da ke da babban ƙwayar cholesterol ana kiranta baki ɗaya. Babban ka'idodinta shine rabo da yawa na abincin teku a mako, nau'in cuku mai ƙanshi mai laushi, kayan lambu sabo ne hade da man zaitun, 'ya'yan itatuwa da yawa. Za'a iya tsara mahimman ka'idodi na abinci mai gina jiki ga ƙwayar cholesterol, musamman a cikin maza da mata bayan shekaru 50, ana iya tsara su kamar haka:

abinci a cikin karamin rabo, aƙalla sau hudu a rana,
rage girman amfani da gishiri a cikin shiri - zai dawwamar da ruwa a bayan kanta kuma ta haifar da karin nauyi a zuciya,
ware soyayyen da kyafaffen. Ya kamata a steamed, dafa shi, stewed ko gasa. A matsayin madadin kuma damar da za a sarrafa menu, zaku iya amfani da kwanon rufi wanda aka rufe da Teflon. Zai ba ku damar dafa abinci mai daɗi da lafiya ba tare da mai ba, ainihin yin burodi.
a ɗan lokaci kaɗan cinye masana'antu - sausages, abincin gwangwani, abinci mai sauri. Duk waɗannan samfuran don rahusa suna ɗauke da layi ɗaya tare da nama da offal. A cikin tebur da ke ƙasa zaku iya ganin cewa sune rikodin masu rikodin cholesterol.

Duk samfuran da ake amfani da su don abinci mai kyau tare da ƙwayar cholesterol ya kamata ya ƙunshi mafi ƙarancin adadinsa. Mutumin baya buƙatar kwayar cutar cholesterol 400 a kowace rana, kuma idan aka sami ƙwayar cholesterol a cikin tsohuwar mace ko mace, to babu ƙarancin 200 mg. Wannan yana da yawa sosai, saboda muna samun abinci tare da kashi ɗaya bisa uku na mai da take buƙata, sauran kashi biyu cikin uku ana yin su a cikin hanta da hanjin. Teburin da ke ƙasa ya ƙunshi abubuwan cholesterol a cikin wasu abinci. Mai da hankali kan bayanan ta, zaka iya fahimtar waɗanne irin abinci ne da ba za a iya cinye su da ƙwaƙwalwar ƙwayoyi ba.

Abubuwan da aka haramta

Yi la'akari da abin da abinci bazai iya cinye tare da babban cholesterol:

nama mai kitse - alade, ɗan rago, kaji - dabbar alade da guzur,
Musamman an haramta cin abinci mara kyau (kwakwalwa, koda, hanta). Sun ƙunshi babban adadin cholesterol,
m kifi - mackerel, herring. Yana da yawa ba a son cin kifi, kifi da sauran kifin mai ƙiba,
samfura mai kiba - cuku na gida, madara tare da mai mai sama da kashi 3.2%, cream, kirim mai tsami,
dafaffen fats - man dabino, mayonnaise, masana'antun kayan abinci na masana'antu sun ƙunshi adadi mai yawa na trans fats. Suna kai tsaye suna cutar cholesterol, suna kara shi kuma suna kara kaya a hanta,
sausages, sausages, sausages, yanka shagunan - fasahar sana'arsu ta haɗa da ƙarin kitse na naman alade da haɗakarwa, wanda ya ƙunshi yawan ƙwayoyi,

Takaddar likita

Cholesterol (ko kuma in ba haka ba - cholesterol), kasancewa shan giya na polycyclic lipophilic, abu ne mai mahimmanci na jiki. Ya shiga tsakani:

a cikin gina membranes,
a cikin kwayar bitamin D,
a cikin samar da acid bile,
a cikin samar da kwayoyin horarwa da kwayoyin halittar glandon adrenal,
a cikin ayyukan masu karɓar serotonin,
a kare jan jini daga gubobi na hemolytic,
a cikin rage bitamin na mai mai narkewa-kungiyar.

Mahimmanci! 80% na cholesterol da ake buƙata ta jiki ana yin shi kai tsaye a cikin hanta, ƙanana da manyan hanji, kodan tare da glandon adrenal da gonads.

Ragewar cholesterol yana tare da bayyanar rashin aiki a jiki. Amma da yawa yana da haɗari, muna magana ne kawai game da cholesterol "mara kyau", tunda ana samun wannan kayan a jikin mutum cikin nau'ikan biyu:

Babban lipoproteins mai yawa (in ba haka ba, babban nauyin kwayoyin ko HDL), waɗanda ke yin ayyukan da aka lissafa a sama, tallafawa sautin tsoka, amincin ƙwayar jijiya, ma'adinan ma'adinai a matakin da ake buƙata, ƙarfin kashi da sauransu.
Poarancin lipoproteins mai yawa (in ba haka ba, ƙarancin ƙwayar ƙwayar ƙwayar jiki ko LDL), waɗanda ke aiki ne kawai a cikin jigilar fats daga hanta zuwa nama ta hanyar jijiyoyin jini, suna ba da kuzari zuwa sel.

Lestarancin cholesterol mai ƙarancin ƙwayar cuta daidai yake "mai cutarwa", tunda yana da asali don tarawa a jikin bangon jijiyoyin jini, samar da hanyoyin atherosclerotic waɗanda ke taɓarɓare lumen kuma suna toshe hanyoyin jini, suna haifar da samuwar jini. Sabili da haka, babban matakinsa yana nuna yiwuwar ci gaban cututtukan zuciya da yawa waɗanda ke da alaƙa da wadataccen jini. Wannan yanayin ana kiransa atherosclerosis.

Amma ayyukan babban kwayar halitta mai “kyau” cholesterol suma sun hada da cire wuce haddi “cholesterol” tare da kara jigilar su zuwa hanta, daga inda ake kewayarsu ta hanyar choleretic.

Daga abin da ke sama yana biye da cewa kuna buƙatar guje wa samfuran da ke ɗauke da ainihin ƙarancin ƙwayar ƙwayar ƙwayar motsi, wanda aka samo a cikin kitsen dabbobi.

An hana Sweets

Sugar kamar wannan ba zai shafi matakan cholesterol ba. Babban tasiri mara kyau a jikin mutum, yana ƙara yawan abubuwan LDL, ana bayar dashi ta ƙoshin dabbobi, wanda shine tushen yawancin samfuran kayan kwalliya. Wannan madara tsarkakakke kuma bushe, ƙwai, man shanu, cream da kirim mai tsami.

Anan akwai kimanin kwatankwacin Sweets, tare da babban cholesterol wanda ba'a ba da shawarar za'a ci ba:

da wuri
biscuits
da wuri
biscuits
ice cream sundae
meringue
kirim
Butter yin burodi
waffles.

Don haka, kafin gamsar da kanka tare da kayan zaki, yakamata kuyi nazarin abubuwan da ya ƙunsa don kada ku ƙara haɗarin cutar atherosclerosis.

Zuma na zahiri

Ba a haramta samar da kudan zuma ga mutanen da suke da matsala da tsarin na zuciya da jijiyoyin jini. A sunadarai abun da ke ciki na zuma:

glucose
fructose
yi nasara
dextrin
B da bitamin,
ruwa.

Samfurin kudan zuma ya ƙunshi ruwa, sauran sune sunadarai da carbohydrates. Babu mai ƙoshin mai a cikin abun da ke ciki, don haka zuma ba za a iya yin contraindicated idan akwai babban cholesterol. Amfani da samfuri na yau da kullun zai taimaka wajen haɓaka matakin amfani da magungunan antioxidants a jikin ɗan adam wanda ke kunna rabuwa da abubuwa masu cutarwa. Har ila yau, zuma tana ƙunshe da iska mara ƙarfi, suna haifar da sakamako mai hana ƙwayoyin cuta da cutar ƙonewa.

Abubuwan da aka yarda

Abincin, wanda za ku iya ci yadda yakamata ga mutumin da ke da ƙwayar cholesterol, dole ne ya haɗa da:

babban adadin 'ya'yan itatuwa da kayan marmari, akalla 400 g kowace rana,
mai wanda ba a bayyana ba - sunflower mara tushe, zaitun,
gasa da kuma stewed kayan lambu
da wuya - dankali, zai fi dacewa gasa ko steamed,
nau'ikan nama mai kitse - kaza da turkey tare da fata, zomo, da wuya - naman sa da naman maroƙi,
Kifin mai kifaye mai karancin kifi - kwalin, haddock, capelin, pike,
samfuran kiba mai ƙarancin mai. A lokaci guda, yakamata a bawa samfuran da ke da mai mai yawa (1.5%, 0.5%) akan mara mai, saboda na ƙarshen ana hana masu kitse ta hanyar inganta abubuwan carbohydrates,
Cuku mai yawan kitse mai mai da yawa - cuku mai taushi irin su Adyghe, feta cuku,
spaghetti - kawai daga alkama durum, guje wa taliya daga nau'ikan taushi a matsayin tushen karɓar carbohydrates mai sauƙi,
burodin burodi, burodi, abinci mai kyau.

Waɗanne Sweets suna da cholesterol?

Tushen yawancin abinci masu daɗi masu daɗi shine sukari. Amma ba tushen tushen cholesterol ba ne. Don shirye-shiryen wasu Sweets, ana amfani da kitsen dabbobi. An san su da sinadarin cholesterol.

Misali, a cikin saurin iska, wainar biskit mai taushi tare da kirim, yaduwa, akwai qwai, kirim mai, wanda sune tushen "mummunan" cholesterol. Kuma irin waɗannan kayan kwalliyar suna contraindicated a cikin mutanen da ke da babban cholesterol.

Amma, hakori mai dadi kada ya yanke ƙauna, saboda akwai yawancin ƙoshin lafiya, ƙoshin lafiya, waɗanda ba sa cutar da lafiyar ku.

Kayan kwalliyar cholesterol

Kayan ganye ba su da digo na wannan abun. Za'a iya cinye su ta dukkan mutanen da ke da ƙwayar cholesterol.

Samfuran magani na musamman game da ƙudan zuma daga ƙwayoyin ƙwayoyin shuka. Ya bambanta cikin dandano, launi, ƙanshi kuma baya da digo na mai. Za a iya ƙara zuma a maimakon sukari a cikin shayi, abubuwan sha da kuka fi so.

Ya ƙunshi sucrose, fructose, bitamin B, E da sauran ma'adanai masu yawa. Shi ne shugaban da ba a kwance ba a cikin abinci wanda zai iya ci haƙoran haƙora mai tsayi tare da babban cholesterol.

Abubuwan cin abinci na Gabas

Don shirye-shiryen Sweets na Oriental, ana amfani da kwayoyi, tsaba na sesame, 'ya'yan inabi masu bushe da kayan yaji iri-iri. Halva, kozinaki, nougat, sorbet da sauran kyawawan abubuwa an shirya su ne daga kayan shuka.

Kwayoyi da tsaba sune abubuwan da ake kira phytosterols na halitta.Suna da tsarin kwayar halitta kwatankwacin cholesterol. Phytosterols ya maye gurbin da kuma fitar da cholesterol, ba tare da barin shi ya zauna akan bangon jijiyoyin jini ba.

Abubuwan da aka fi so game da duk haƙoran haƙora shine halifa. An yi shi ne daga kwayoyi, sinadarin sesame da sunflower. A cikin yanayin da aka saba, an hada zuma da caramel syrup a cakuda kwayoyi da tsaba.

A matsayin wakilin kumfa, ana gabatar da tushen lasisi da sabulu. Don dandano, ƙara cakulan, vanilla, pistachios. Halva ya ƙunshi sunadarai masu yawa, fats da fiber na abin da ake ci.

Yawan ci ta yana inganta jini. An nuna Halva ga duk masu son masu son giya. Amma ana shawarar mutane masu kiba su ci halva a cikin adadi kaɗan. Jin daɗin Gabas shine samfuri mai kalori mai adalci.

Cakulan duhu

Tushen samfurin shine wake. A cikin samarwarsa, ana aiwatar da aiki tare da ƙari na kitsen kayan lambu, sunadarai da carbohydrates. Tare da babban cholesterol, ana nuna amfani da amfani. Yana da mahimmanci cewa yawan cakulan duhu ya zama aƙalla 48% kuma kada ku ƙunshi madara baki ɗaya. Fale-falen halitta na al'ada ba su haɗa da kitsen dabbobi ba, ƙiyayyen kayan lambu ne kawai. Amfani da samfurin yana taimakawa wajen share ganuwar tasoshin jini daga cholesterol, yana hana faruwar cutar atherosclerosis, ciwon suga.

Shin zai yiwu a matsa?

Lokacin da ake tasirin cholesterol na jini, amma da gaske kuna son kayan zaki, zaku iya bayar da fifiko ga jams, jam ko jam, wanda ya dogara da fructose. Irin wannan Sweets an shirya su daga 'ya'yan itace sabo, kayan lambu da sukari kuma basu da sinadarin cholesterol. Haɓaka maganin zafi, suna adana kaddarorin masu amfani gaba ɗaya. Kar ku manta cewa jam yana da yawa a cikin adadin kuzari, saboda haka za'a iya cinye shi cikin matsakaici.

Marmalade a cikin abincin

Samfurin mai daɗi ba mai cutarwa ba ne, ba zai tasiri matakin da keɓaɓin fata ba, tunda babu wadatar dabbobi a cikin abun da ke ciki. Kuna iya yin marmalade daga 'ya'yan itatuwa, berries har ma da kayan lambu. Zai fi kyau a yi irin waɗannan kyawawan kayan don kanku, samfurin kantin sayar da kayayyaki na iya ƙunsar kayan ƙanshi da ƙanshin. Shirya Sweets daga 'ya'yan itacen puree, sukari mai girma da kuma lokacin farin ciki. Mafi sau da yawa ana amfani da pectin ko agar agar, wanda ke tsarkake jikin ƙwayoyin cholesterol da gubobi.

Marshmallows da Marshmallows

An halalta cin marshmallows tare da babban kwalabe. Amma ya kamata ka zaɓi 'ya'yan itace kawai. Don tabbatar da cewa samfurin bai ƙunshi kirim mai tsami ko madara mai yawa ba, yana da kyau ka dafa kayan kwantar da kanka da kanka, ta amfani da kayan ganyayyaki kawai. A cikin marshmallows, har ma a marmalade da pastille, akwai lokacin farin ciki, kuma yana dauke da sinadarin phosphorus, iron da kuma bitamin mai yawa.

Ana iya shirya irin wannan kayan zaki a kan tushen 'ya'yan itace puree.

Madadin sukari, za a iya amfani da zuma mai narkewa azaman tushen abubuwan pastilles, don haka zai zama mafi amfani. An yi shi da 'ya'yan itace maski, an haramta samfurori da madara. Ya bambanta da sauran masu lemun kayan zaki a cikin kaddarorin masu amfani, yana taimakawa cire wuce haddi cholesterol daga jini. A cikin pastille ɗin ƙunshi ƙitsen kayan lambu, ƙwayar cholesterol ba ya nan.

Shin zai yiwu ku ci halva?

Tare da babban cholesterol, likitoci ba wai kawai ba su hana shi cin abinci ba, har ma suna dage kan yawan amfani. Wannan duk game da abun da ke tattare da sunadarai ne. Halva ta ƙunshi phytosterol, wato, cholesterol shuka. Yana inganta kawar da "mummuna" mahadi kwayoyin halitta daga jiki, yayin da ita kanta ba ta da kaddarorin sanyawa a bangon jijiyoyin jini a cikin nau'ikan plaques.

Popsicles da Lollipops

Irin waɗannan Sweets an shirya su a kan tushen ruwan 'ya'yan itace. Ba su ƙunshi kitse na dabbobi ba, amma suna ɗauke da sukari mai yawa. Sweets da ice cream suna da yawa a cikin adadin kuzari. Yawan amfani da irin waɗannan samfuran ba ya haɓakar matakin cholesterol, amma zai ƙunshi babban amfani mai nauyi. Lokacin da mutum yake samun karin fam, jiki zai fara samar da cholesterol. Don haka, saboda kada alamomin su yi girma, ana iya cin irin waɗannan samfuran a cikin iyakance mai yawa.

An Haramta Kayan Abinci

Abubuwan cin abinci da aka dogara da fitsarin dabbobi an haramta su sosai. Waɗannan sun haɗa da yin burodi tare da yin amfani da madara baki ɗaya, ƙwai ko ƙamshi mai tsami. Idan da gaske kuna so, irin waɗannan samfuran za a fi maye gurbinsu da cookies na oatmeal. Cakulan madara, kyandir jelly, waina, mirgina da biskit tare da mayuka iri-iri na iya zama cutarwa ga lafiya. Idan akwai yin burodi, zai fi kyau a dafa shi da kanka, hanyar da kawai za ku san tabbas cewa ba ya ƙunshi abubuwan cutarwa.

Abubuwan izini da aka yarda

Amma akwai Sweets wadanda ba su da ƙima na dabba mai haɗari, wanda ke nufin cewa ba su cutar da tsarin zuciya. Haka kuma, suna da kyau ga lafiya: suna tsaftace jiki da glucose da kuma haɓaka haɓakawar kwakwalwa.

Samfurin da babu makawa ga hakori mai tsayi tare da babban cholesterol - zuma. Hakan ba zai gamsar da dogaron gastronomic kawai ba, amma yana iya inganta rigakafi. kara sautin jiki. Abinda ke ciki na zuma ya hada da kayan aiki masu amfani:

fructose
B bitamin, E da sauransu,
yi nasara
da yawa ma'adinai.

Wannan samfurin yana da ikon gamsar da kowane zaɓin ɗanɗano, saboda yana da bambanci sosai a cikin abubuwan da aka tsara (may, lemun tsami, goge, buckwheat da sauransu), sabili da haka - a cikin dandano, ƙanshi da launi. Amma babban abinda yake cewa zuma ba ta da mai.

Ba mai yiwuwa ba ne kawai, har ma yana da amfani don cinye daskararru da adana su tare da babban cholesterol, amma a cikin ma'ana (ƙananan) adadi. Kar ku manta cewa 'ya'yan itãcen marmari, berries, wani lokacin kayan lambu da aka haɗa cikin girke-girken ana dafa su tare da sukari, wanda shine ɗayan manyan masu samarwa da adadin kuzari.

Amfanin samfurin shine cewa bitamin PP, E da rukunin B, har ma da fiber wanda ke cikin berries da 'ya'yan itãcen marmari, suna tsayayya da tsawan dogon yanayi zuwa yanayin zafi. Suna zuga hanji kuma suna cire kuzarin kwalakwala a jiki. Kuma mafi mahimmanci - jams da jam basu da mai.

Litinin

Karin kumallo. Gwargwadon gero, friable, akan ruwa ko ruwa a cikin rabin tare da madara da kabewa. Ruwan apple, gurasa.

Abincin rana Chicken miya tare da ganye (ba tare da soya ba, cire fata daga kaza, taliya daga garin durum, kada a kara gishiri a cikin miya). Loose buckwheat porridge, coleslaw, karas da albasa salatin. Gasa kifi

Abincin dare Dankali dankali - dankali biyu matsakaici. Bean, tumatir da salatin ganye. Gurasa tare da burodi.

Sa'o'i biyu kafin lokacin bacci / abincin rana. Yogurt na gida, kukis na oatmeal na gida.

Karin kumallo. Cuku cuku casserole tare da raisins. Tea tare da madara 1.5%.

Abincin rana Naman saro Tatum alkama taliya tare da kayan lambu. Gasa kaza fillet.

Abincin dare Brown shinkafa (kar a daɗa). Salatin Teku. Ya hadu da kwan. Gurasar M.

Sa'o'i biyu kafin lokacin bacci / abincin rana. Kwayoyi (hazelnuts, almonds, walnuts). Baje koli.

Karin kumallo. Oatmeal porridge tare da berries. Sandwich: Cutar abinci mai yawa, cuku cuku, tumatir, ganye. Baje koli.

Abincin rana Miyan miya. Kayan lambu da aka dafa, naman sa da keɓaɓɓu, kabeji na Beijing da salatin kokwamba. Gurasa tare da burodi.

Abincin dare Buckwheat porridge tare da kaza. Vinaigrette.

Sa'o'i biyu kafin lokacin bacci / abincin ciye-ciye na yamma: Yogurt, giya mai gasa.

Karin kumallo. Cuku gida mai ƙarancin mai tare da 'ya'yan itatuwa da yogurt. Baje koli.

Abincin rana Kayan lambu miyan. K'wararriyar sha'ir tare da ƙwaryar naman kaji. Salatin kabeji.

Abincin dare Steamed kifi cutlet tare da dankali da kuma steamed kayan lambu.

Sa'o'i biyu kafin lokacin bacci / abincin rana. Kefir, cookies na gida oatmeal.

Karin kumallo. Omelet tare da kayan lambu. Shayi Gurasar Gurasa.

Abincin rana Miya tare da turkey meatballs. Durum alkama spaghetti. Haddock yayi gasa.

Abincin dare Pilaf tare da namomin kaza. Kabeji da salatin karas.

Sa'o'i biyu kafin lokacin bacci / abincin rana. Yogurt, apple.

Jam da Jam

A bisa ga al'ada, ana yin jamb daga berries (raspberries, cherries, strawberries, strawberries da sauransu) da 'ya'yan itace. Wasu mutane suna yin jam daga zucchini, tumatir. Kayan kayan dandano na asali daga walnuts, kananan Pine da Pine cones. Jam an yi shi ne har da albasa.

Yawancin bitamin da aka samo a cikin 'ya'yan itatuwa da berries ana kiyaye su yayin dafa abinci. Misali, bitamin na rukunin B, E, PP suna da tsayayya da zafi kuma suna kiyaye halayen su yayin dafa abinci na tsawan lokaci. Abubuwan da ke cikin kalori ya dogara da yawan sukari da aka kara.

'Ya'yan itãcen marmari da tumatir kansu samfuri ne mai kalori mai ƙima Lessarancin sukari da ke cikin jam, ƙasa da adadin kuzari da za a samu. Amma mutane masu ciwon sukari, suna da kiba, ba a ba su shawarar cin zarafin jiyya mai daɗi ba.

Tare da haɓakar cholesterol, yana halatta a yi amfani da matsawa, tun da babu mai a ciki. Dukkanin tsire-tsire daga abin da aka shirya cakuda cike da fiber. Kusan ba ya rushe yayin dafa abinci. Sau ɗaya a cikin hanji, fiber yana ƙarfafa aikinsa kuma yana rage jinkirin ƙwayar cholesterol.

Banza

Babban abin da ke cikin Sweets shine sukari. Wannan abun ba ya tasiri da tattarawar abinci na lipoproteins a cikin jini.

Hankali! An haramta cinn wasu Sweets, saboda sun dogara ne da ƙoshin asasi na dabba, wanda sune musabbabin take hakki.

Yana da mahimmanci a tuna cewa don shirye-shiryen da kullu biscuit, meringues, ana amfani da kowane cream, madara madara da ƙwai, waɗanda sune manyan tushen mummunan cholesterol. Irin waɗannan samfuran confectionery suna contraindicated a cikin hypercholesterolemia.

Fans of Sweets kada su fusata, akwai da yawa da amfani, mai daɗi kuma babu ƙarancin abinci mai daɗi da zai iya amfanar da jiki.

Menene “Sweets” na cholesterol?

Sweets da za ku iya ci tare da babban cholesterol suna da ban sha'awa ba kawai ga marasa lafiya da suka ci wannan matsala ba, har ma ga mutanen da ke damuwa game da salon rayuwar su. Wannan saboda gaskiyar cewa abinci mai gina jiki yana samun karbuwa a tsakanin ɓangarori daban-daban na yawan jama'a kuma wannan shine ingantacciyar hanyar. 'Yan shekarun da suka gabata, an ba da “abinci mai sauri”, musamman a cikin masarufi, waɗanda yawan su ke cikin sauri. Irin wannan rikice-rikice na abincin yau da kullun ya ba da alama mai canzawa a cikin tsarin jijiyoyin jini, kuma a haɗe tare da "ofis" rashin aiki na jiki, sun ƙirƙira abubuwan buƙatu don haɓaka kiba.

Don tunani! Mutanen da suke cikin kiba a kowace hanya, suna fuskantar zuciya da cututtukan jini na jini sau 3-4 sau da yawa.

Normalization na abinci mai gina jiki shine babbar hanyar magance matsalar. A bayyane yake cewa kuna buƙatar tsayar da abincin tare da samfuran lafiya, kawar da amfani mai cutarwa, amma ba haka ba mai sauƙi. An tsara mutum ta hanyar da yake son ci gaba da kasancewa cikin ƙoshin abinci, amma ta yaya za a yi amfani da Sweets, kuma ba ya cutar da jiki? Amsar ita ce mai sauki - a cikin abincin da kuke buƙatar gabatar da Sweets wanda zaku iya ci tare da babban cholesterol. Wannan shine ingantaccen bayani wanda zai baka damar bin abinci ba tare da takunkumi na musamman ba.

Daga cikin jerin sunayen abubuwanda aka saba da aka yarda kuma aka bada shawarar amfani dasu, akwai:

zuma
halva
kozinaki
Sherbet
nougat
jam, jelly, jam,
marmalade
marshmallows
pastille
lollipops
cakulan na halitta.

Ana iya cinye samfurori daga wannan jerin, amma bai kamata ku manta game da ƙa'idodi ba. Babu buƙatar sanya su tushen abincin mai haƙuri. Dadi yana da mahimmanci ga jikin mutum, amma cikin matsakaici. Abincin suna da darajar makamashi mai yawa, kuma yawan abincin su na iya haifar da kiba. Akwai wani abin da zai iyakance - samfuran da ke cikin jerin ba zasu taimaka wajen sake samar da wadataccen bitamin da ma'adanai da ke cikin jiki ba.

Hankali! Samuwar kyawawan halaye a cikin yara ya dogara ne akan iyayen. Ya kamata ku daina kwashe kayan kwalliyar gaba ɗaya daga jariri, kuna damuwa da haɓakar ɗakuna da kiba. Akwai wani zaɓi - samfuran daga jerin zasu taimaka saturate jiki tare da glucose, haɓaka ayyukan kwakwalwa kuma a lokaci guda ya kawo fa'idodi na kwarai ga tsarin zuciya.

Za'a iya faɗi abubuwa da yawa game da fa'idodin zuma na zahiri. Irin wannan samfurin mai dadi ana ƙirƙira shi da ƙudan zuma daga ƙananan ƙwayoyin tsire-tsire. Akwai nau'ikan iri iri da suka sha bamban sosai:

da launi daban-daban
yana da dandano guda ɗaya,
da dandano na kowane iri-iri ba maimaitawa.

Abinda kawai ke bayyane shine cikakkiyar rashi na kowane asali a cikin samfurin.

Gaskiya! Ana iya samun babbar fa'ida ta hanyar ƙara zuma a shayi maimakon sukari da aka saba. Kwararrun masana abinci masu bada shawara suna da shawarar irin wannan motsawar.

Abun da ke ciki na samfurin ya hada da:

fructose
yi nasara
B bitamin,
ma'adanai masu ma'adinai.

Wannan samfuri ne wanda aka yarda da shi don amfani koda tare da mahimman karkatarwar alamomin karɓuwa daga halayen.

Kirim mai tsami

Ice cream da cholesterol na iya zama tare cikin ƙarancin adadi, amma fa idan ba a yi amfani da kitse na dabba ba. Kuma amfani da dukkan 'ya'yan itatuwa zai kara tasirin amfani ga jiki ta hanyar samar da hadaddun bitamin, ma'adanai da fiber.

Ba wai kawai ba cutarwa ba, amma har da gaske yana shafar matakan haɓakawa a cikin jiki, zai zama irin waɗannan masu lada:

kozinaki
Sherbet
nougat
Baturke mai daɗi.

Amma amincin dangi na dukkanin samfuran da ke sama don cholesterol a cikin jini baya bada izinin wuce kima. Yana da kyau a tuna cewa waɗannan Sweets suna da adadin kuzari mai yawa, kuma wannan ya cika tare da haɓaka kiba da cututtukan da suka haifar, gami da cututtukan zuciya.

Asabar (+ gala abincin dare)

Karin kumallo. Farar shinkafa. Shayi Sandwich tare da taliya irin ta gida.

Abincin rana Kunne tare da farin kifi. Buckwheat porridge tare da naman sa. Beetroot da fis salatin.

Abincin dare Rice da kayan lambu. Gasa kifi mai nama. Salatin Girkanci. Gurasa tare da burodi. Yanke sabo kayan lambu. Siyarwa taliyar abincin kaji na gida. Wani mai cin tumatir mai cakulan cike da cuku da tafarnuwa. Kankin cuku gida tare da ruwan 'ya'yan itace blue. Ruwan inabin jan (150-200 ml)

Lahadi

Karin kumallo. Pancakes tare da kirim mai-mai mai kitse / zuma / jam na gida. 'Ya'yan itace shayi.

Abincin rana Naman saro Kayan lambu da kaza.

Abincin dare Dankali dankali - dankali biyu matsakaici, turkey. Kabeji da salatin salatin tare da kokwamba.

Sa'o'i biyu kafin lokacin bacci / abincin rana. Yogurt, kofin giya.

A lokacin rana, mara iyaka: kayan ado na 'ya'yan itatuwa da aka bushe, abubuwan sha na' ya'yan itace, compotes. 'Ya'yan itãcen marmari - apples, pears, peaches, lemu, tangerines. Ganyen shayi.

Dukkanin salati da kayan yaji sun kasance tare da: man sunflower wanda ba a bayyana ba, man zaitun, lemun tsami ko lemun tsami

Duk abincin ba a gishirin shi ba - shine, muna ƙara rabin gishirin ƙasa da yadda kuke so. Fewan kwanakin farko, abinci zai zama sabo, amma ɗanɗano da harshe za su yi amfani da shi da sauri. Miyan an shirya ba tare da an soya ba. Ana ƙara ganye mai laushi zuwa salads da miya - faski, dill, cilantro.

Gasa kifi

Fillet kifin 600 g (Better - haddock, pollock, hake, cod, pike perch, pike. Amincewa - ruwan kifin ruwan hoda, kifin kifi, kifi, kifin, kifin teku, tuna tuna).

Albasa biyu matsakaici.

Shige da komai ta hanyar ingantaccen gora na abin ƙuna. Yana yiwuwa a yanyanka kayan abinci sosai. Lambatu wuce haddi ruwa, mold cutlets. Dafa a cikin kwanon rufi na mintuna 3-5 na kowane gefe.

Gasa kifi mai nama

Yankana, har zuwa 2 cm lokacin farin ciki. (Kyau: cod ƙamshi.

Cire yankin nama daga firiji ka kawo ɗakin zazzabi, kar a sa gishiri a gaban dafa abinci. Zaka iya amfani da allspice da lemon tsami. Zafafa gasa da gasa, sa steaks diagonally zuwa tube. Cook don minti 3-4 a kowane gefe. Idan yankin nama ya fi kauri 1.5 cm - bayan dafa abinci, kashe wuta, murfi, barin minti 10.

Ma'aikatan gidan Chicken na gida

Chleten fillet - guda biyu (kusan 700-800 g).

1 tablespoon na zuma

1 tablespoon na lemun tsami ruwan 'ya'yan itace

2 tablespoons na soya miya

3 cloves na tafarnuwa, minced

Powdered zaki da paprika, ƙasa baƙar fata barkono.

Mix kome da kome, man shafawa fillet daga kowane bangare, bar shi a cikin marinade na akalla rabin sa'a, zai fi dacewa da dare. Sanya fillet tare da zaren, forming “sausages”, a kwance. Top tare da ragowar marinade. Kunsa tsare Gasa a digiri 200 na minti 20. Daga nan sai a bude tsare kuma a bar don sanyi a cikin tanda.Bayan sanyaya, cire zaren, a yanka a cikin yanka.

Kukis na garin oatmeal na gida

Oatmeal - 2 kofuna

Garin alkama - rabin kofi

Zuma - 1 tablespoon

Sugar - cokali biyu

Good quality man shanu - 50 grams

A cikin kwano, haɗu da kwan da sukari har sai ƙarshen ya narke. Sanya man shanu mai taushi, zuma, gari da yin burodi. Kuna samun m kullu. Muna yin kukis zagaye daga gare ta, sanya shi a kan takardar burodi. Gasa a digiri 180 na minti 20-25. Izinin hanta yayi sanyi kafin amfani.

Yogurt na gida

1 lita na madara mai narkewa 1.5% mai

Muna zafi madara zuwa digiri 40 - wannan ruwa ne mai tsananin zafi, amma baya ƙonewa. Mun narke yisti, saka madara a cikin ɗimbin yawa a cikin yanayin “Yogurt” ko kunsa kofin tare da madara kuma sanya shi a cikin wurin dumi. Lokacin dafa abinci don yogurt shine 4-8 hours. A cikin samfurin da aka gama, ƙara sukari, berries, 'ya'yan itãcen dandana.

Cholesterol abu ne wanda jikinmu yake daidaita sinadaran hodar iblis da na bitamin D, saboda haka ba za'a iya ɗaukarsa a sarari koyaushe cutarwa ce. Amma a cikin mutanen da suka manyanta, ba a daina amfani da cholesterol kamar yadda yake a da, amma ya kasance cikin jini. Irin wannan kwalagin yana haifar da alamu mara kyau a cikin mutum. Sabili da haka, yana da matukar muhimmanci a bi abin da ake bi don rage ƙwayar cholesterol, ƙayyadaddun ka'idodi waɗanda, gami da cikakken menu tare da girke-girke, an bayyana su a sama.