Kayan Rage Cholesterol

Cholesterol abu ne mai kama da mutum, wanda ba tare da wanda isasshen aikin jikin ɗan adam ba zai yiwu ba. Kusan kashi tamanin cikin dari na cholesterol ana samar dashi daga gabobin jiki daban-daban, yawancinsa shine hanta ke samarwa. Ragowar 20% na mutum yana karɓa tare da abinci.

Abubuwan da ke kama da mai suna zama muhimmiyar ginin gini don membranes na sel, yana samar da ƙarfin su, yana kariya daga cutarwa mai tasirin gaske. Cholesterol ya zama dole don samuwar kwayoyin halittar namiji da mace, kwayoyin halittar jini adrenal.

Tare da gishiri, acid da sunadarai, yana samar da hadaddun abubuwa. Tare da furotin, ƙwayar cholesterol tana ƙirƙirar lipoproteins, wanda aka canza shi zuwa duk gabobin ciki. Lipoproteins suna zama cutarwa lokacin da suka canza kwayar cholesterol mai yawa zuwa sel.

Abin da kuke buƙatar sani game da cholesterol

Akwai abubuwa da yawa da ake buƙata don haɓaka matakin abu. Daskararren kitse daga nama, man alade, kayan kamshi, da sausages suna tasiri cholesterol. Sharuɗɗan matsalar za su kasance yanayin rayuwa mai rashi, mummunan halaye, da cin zarafin abinci don dacewa.

A yadda aka saba, adadin mai-kamar abu ba ya wuce 5 mmol / l na jini. Yakamata mai haƙuri ya fara damuwa game da lafiyarsa idan sakamakon binciken ya nuna cholesterol har zuwa 6.4 mmol / L. Tunda cholesterol ya hau dangane da abinci, ana amfani da abincin anti-cholesterol don rage alamomi .. artichoke don cholesterol yana da amfani, haɓakar tsire-tsire kuma an shirya don magani.

Dangane da tsananin girman karkacewar, masanin abincin ya ba da shawarar iyakance abinci na cholesterol ko ma ya shawartasu da su ki. Don dalilai na warkewa, ana amfani da irin wannan abincin na dogon lokaci. Idan, bayan watanni shida, matakan cholesterol ba su koma al'ada ba, kuna buƙatar fara tafarkin magunguna.

Wuce kima yana yiwuwa ya cutar da jihar mai mai yawa:

1. carbohydrates masu ladabi
2. dabbar dabba
3. barasa.

Don rage yawan adadin kuzari na abinci, ana buƙatar cire mai, fata daga nama, dafa abinci mai dafa abinci ko gasa. Yayin maganin zafi, naman kaji zai asara kusan 40% mai.

Inganta Kayan Cholesterol

Jerin abinci wanda ke kara cholesterol ana amfani da shi ta hanyar margarine. Wannan kitse mai tsaurin kayan lambu yana da matukar hatsari ga lafiyar ɗan adam, wanda yake mahimmanci ga masu fama da ciwon sukari. Wajibi ne a bar margarine da wuri-wuri, don guje wa yin burodi tare da shi.

A wuri na biyu cikin sharuddan cutarwa shine tsiran alade. An sanya shi daga mai naman alade mai kitse, har ma da kayan abinci masu kara kuzari. Babu wata ƙasa mai mahimmancin rashin ƙarfi na rashin ƙarfi mai laushi low shine kwai gwaiduwa, ana iya kiranta gwarzon rigakafin ƙira.

Koyaya, kwai cholesterol ba shi da haɗari fiye da ƙwayar nama. Yana da kyau a sani cewa a cikin wannan nau'in mai mai mai kamar akwai wadatattun abubuwa fiye da minuses.

Kifin gwangwani na iya haɓaka ƙarancin lipoproteins mai ƙarancin gaske, musamman kifin mai da mai narkar da shi. Amma abincin gwangwani a cikin ruwan 'ya'yansu na iya zama da amfani ga masu ciwon sukari, suna ɗauke da yawancin mayukan Omega-3.

Yawancin cholesterol ya ƙunshi roe kifi. Wannan abincin mai kyau, wanda aka yaɗa a kan ɗan abinci da man shanu, ya zama bam ɗin cholesterol na gaske. Mutane da yawa lipids a cikin abun da ke ciki:

An bambanta adadin ƙwayar cholesterol ta wasu nau'ikan cuku mai wuya tare da mai mai na 45-50%. Wannan rukuni ya hada da kayan sarrafa nama, kayayyakin kayayyakin abinci kai tsaye. Don haka jatan lande da abinci mai laushi suna da illa dangane da sinadarin cholesterol.

Ba kowa bane ya san cewa babu wani abu kamar ƙwayar cholesterol. Idan masana'antun sun nuna samfurin asalin shuka cewa bai ƙunshi abu mai kama da mai ba, to wannan shine kawai talla ne na talla wanda aka tsara don ƙara yawan tallace-tallace.

Babu tsire-tsire da zai iya zama tushen cholesterol, alal misali, ƙwaƙwalwar ƙwayar artichoke ba ta wanzu.

Menene haɗarin ƙwayar cholesterol

Idan mai haƙuri ya ci gaba da ɗaukar cholesterol, wannan yana ɗaukar takamaiman barazana ga jiki. Wasu mutane a banza basa kula da matsalar. Halin da ake ciki shine ya zama sanadin ci gaban cututtukan haɗari na zuciya da jijiyoyin jini, haifar da faruwar cututtukan atherosclerotic, bugun jini, bugun zuciya.

Duk da tarin magunguna iri-iri a kan cututtukan cututtukan zuciya, wannan rukunin cututtukan sun mamaye wuri na farko cikin mace-mace. Kimanin 20% na bugun jini da kashi 50% na bugun zuciya ana haifar dasu ne ta hanyar yawan cholesterol.

Don ingantaccen ƙididdigar haɗarin, ya kamata ka mai da hankali ga abin da ke da amfani da ƙwaƙwalwar ƙwayar cuta. Ana kiran talauci mai ƙarancin abu. Tare da girma, clogging na arteries jini yana faruwa, yanayin tsinkayen bugun jini, bugun zuciya ya bayyana. A saboda wannan dalili, ana buƙatar yin ƙoƙari don alamomin cholesterol waɗanda ba su wuce 100 mg / dl ba.

Don mutum mai lafiya mai ƙoshin lafiya ba tare da ciwon sukari da cuta mai kama da cuta ba, har ma a gaban cutar zuciya, yawan adadin lipoproteins da yawa ya kamata ya zama kusan 70 mg / dl.

1. lowers mummunan abu
2. Yana juya shi zuwa hanta,
3. saboda wasu halayen an keɓe shi.

Cholesterol koyaushe yana gudana a cikin jinin mutum, amma tare da wuce kima, yakan zama ya tara jikin bangon jijiyoyin jini. A kwana a tashi, jibgegen tasoshin yakan faru, jinin baya iya wucewa ta cikinsu kamar dā, ganuwar ta zama mai rauni sosai. Kwalayen cholesterol suna keta isasshen isasshen jini ga gabobin ciki, ischemia na nama na tasowa.

Yiwuwar gano cutar rashin kwayar cutar cholesterol sosai. Don haka kanta, da adadin mutuwar sakamakon sakamakon cutar. Dalilan suna faruwa ne saboda gaskiyar yawan ƙwayar cuta mai ƙwaƙwalwa a ƙarshen yana ba da takamaiman alamun.

Likitocin sun bada shawarar cewa masu ciwon sukari su mai da hankali ga kasancewar kiba, ciwon kafa yayin tafiya, cikin zuciya, abin da ya faru na xanthomas a kan kwayar ido, da kuma tabo na rawaya a fatar.

Idan ɗaya ko fiye da bayyanar cututtuka suka haɓaka, ana ba da shawarar ku nemi taimakon likita da wuri-wuri.

Babban rigakafin Cholesterol

Don hana matsaloli tare da cholesterol, yana da mahimmanci don jagoranci ingantaccen salon rayuwa da rage yanayin damuwa. Idan ba za ku iya kame kanku ba, likitan zai ba da umarnin ɗaukar kwayoyin magani a kan ganye.

Wani shawarar ba shine ya wuce gona da iri ba, rage yawan abincin da ke kunshe da cholesterol. Koyaya, irin waɗannan samfura kada su cire gaba ɗaya, ƙarancin cholesterol na jini shi kansa ba a son shi.

Wani abokin gaba na kiwon lafiya a cikin ciwon sukari da sauran cututtuka shine rashin aiki na jiki. Lessarancin mai haƙuri yana motsawa, mafi girman yiwuwar tasirin cholesterol a jikin bangon jijiyoyin jiki. Haka kuma, aikin motsa jiki ta hanyar tsari kamar motsa jiki na safe, motsa jiki a cikin dakin motsa jiki, gudu ko yin iyo yana da matukar muhimmanci.

Kuna buƙatar watsi da jaraba. Sigar taba sigari da giya na kara haɗarin:

Ya kamata a ɗauki gwajin cholesterol aƙalla sau ɗaya a kowane watanni shida. Shawara ta fi dacewa ga marasa lafiya da shekarunsu suka wuce 35, matan da suka shiga cikin menopause. Yawancin lokaci suna yin filaye da ƙwanƙwasa jini a cikin jirgin ruwa.

Don rage cholesterol, mutum yana buƙatar kulawa da nauyi. Bai shafi aikin mai ba kamar mai, amma ya zama abun haɗari ga haɓakar cholesterol.

Dole ne a fahimci cewa ƙara ƙwayar cholesterol alama ce ta rashin aiki a cikin jikin mutum. Idan aikace-aikacen hanyoyin da aka gabatar basu taimaka da rage karfin jinin ba, ana buƙatar fara shan kwayoyi .. Ana ɗaukar capsules da allunan akan cin zarafin bisa ga umarnin ko kuma bisa ga tsarin da likitan ya gabatar.

Nazarin likitocin ya nuna cewa haɓakar cholesterol tana da alaƙa da rashin kula da lafiyar mutum. Don rigakafin matsaloli da atherosclerosis na hanyoyin jini, canjin abinci kawai bai isa ba. Hanyar haɗin kai koyaushe yana da mahimmanci.

Game da cholesterol an bayyana shi a cikin bidiyon a cikin wannan labarin.

Shin zai yiwu a runtse cholesterol tare da abinci

Don hana haɓakar atherosclerosis, ya kamata ku san abincin da ke kunshe da ƙwayoyin cholesterol. Da ke ƙasa akwai tebur mai irin wannan bayanin. Lura cewa yawan ƙwayoyin cholesterol a wasu samfuran baya nufin cewa suna da haɗari ga hanyoyin jini.

Tebur ya nuna irin abincin da ke ƙunshe da adadin ƙwayar cholesterol. Dukkanin jita-jita tare da babban abun ciki suna da haɗari. Waɗannan su ne mafi yawan kitse, soyayyen abinci. Banbancin sune abincin teku, kifi da kwayoyi. Yawancin lokaci ana ba su shawarar kwararru ba kawai don rigakafin cutar atherosclerosis ba, har ma da burin ci gaba da motsa jiki da tunani, musamman ma a cikin tsufa.

Guje wa abinci abinci mai ƙarancin wadataccen abinci, musamman ma wadataccen abinci mai ƙoshin abinci, wanda aka dafa shi da abinci mai soya. Bawai kawai yana kara haɗarin haɓakar atherosclerosis ba, har ma yana haɓaka tsufa na jiki.

Sanin kowane abinci ya ƙunshi yawancin ƙwayar cholesterol, lallai ne a koya koya gano lipoproteins mai kyau da mara kyau. An tabbatar da cewa ba kawai nama mai ƙima ba, har ma mai cin nasara, ƙoshin kwai na iya taimakawa wajen haɓaka cholesterol jini da haɓakar atherosclerosis. Kuma kifi, musamman kifin ruwan teku, suna da wadataccen abinci a cikin omega acid, waɗanda, akasin haka, suna hana sanya kwalliyar filayen cholesterol a jikin bangon jijiyoyin jiki. Bugu da ƙari, yana da abubuwa da yawa waɗanda ke da amfani ga ƙasusuwa da gidajen abinci.

Mutanen da ke zaune a yankuna masu kamun kifi suna da wuya su sha wahala daga cututtukan zuciya da jijiyoyin jini. Wannan ya sake tabbatar da cewa cholesterol yana da amfani kuma mai cutarwa, kuma lokacin zabar jita-jita, dole ne a fara duba ingancin su.

Harshen waje, musamman hanta, har ma da ƙoshin ƙwai, ana iya cinye shi akai-akai kawai lokacin ƙuruciya da ƙuruciya. Bayan shekaru 30-35, ana shawarar irin waɗannan jita-jita don cin abinci ba sau 1-2 ba a mako. Yana da mahimmanci don kula da rayuwa mai aiki, wanda ke rage haɗarin haɓakar atherosclerosis da cututtuka na tsarin zuciya da rage girman cutarwa daga abinci mara lafiya.

Yadda ake rage cholesterol tare da abinci

Mutane da yawa suna hurawa hakan, saboda haka sun koyi menene abinci ke rage ƙananan ƙwayoyi, kuma kawai tare da taimakon su ne ke iya kare zuciya da jijiyoyin jini daga canje-canje na atherosclerotic. Amma ainihin bayanin game da 100% na kariya daga haɓakar cholesterol tare da abinci mai lafiya da lafiya - alas, a'a. Jerin samfuran samfuran da ke rage cholesterol cikin sauri kuma yadda ya kamata - wannan shine ɗaukar tunanin kwararru. Masu sana'a sun lura cewa wasu jita-jita (abincin teku, fiber na kayan lambu, da sauransu) suna rage haɗarin haɓakar atherosclerosis, rage jinkirin ƙirƙirar filayen cholesterol, waɗanda ke shafar tasoshin kowane mutum da shekaru.

Mahimmancin cholesterol rage abinci

Anan ne jerin mahimman kayan abinci na cholesterol:

• Koshin abinci a cikin polyunsaturated mai mai, tsaba mai flax, flaxseed, mustard, buckthorn teku, auduga, man zaitun,
• gyada, walnuts, almon,
• kayan marmari da kayan marmari,
• hatsi
• alkama alkama
• irin kabewa
• farin kabeji
• ɓaure
• alkama ta fito
• sesame tsaba
• flax tsaba.

Abubuwan da aka ambata a sama masu amfani da ƙwayar cholesterol suna da wata hanya ta daban, amma a lokaci guda suna rage haɗarin ci gaba da cututtukan atherosclerosis da cututtukan zuciya, waɗanda ake ɗauka mafi haɗarin rayuwa.

Mahimmancin Acid Acids

Shekaru da yawa, masana kimiyya suna ƙoƙarin tantance waɗanne abinci ke rage ƙwayoyin jini. Bayan bincike da yawa, an gano cewa mahimmancin kitse, wanda aka fara gano shi a cikin 1923, yana hana ci gaban atherosclerosis kuma yana hana cututtukan zuciya da na jijiyoyin jini. Suna iya inganta hawan jini, rage halayen kumburi da haɓaka abinci mai gina jiki. Tsarin rayuwar yau da kullun na mahimmancin mai shine 5-10 g .. Suna kiyaye metabolism na yau da kullun a jikin mutum.

Mahimmancin kitse sune tushen tushen kuzari da ake samu yayin da suka lalace. Ba su hada da jiki, zo mana da abinci ne daga abinci. Babban wakilan mahimman abubuwan acid sune Omega-3 da Omega-6.

Wadanne abinci ne suke da wadataccen kitse mai kitse?

Tushen hanyoyin samar da mai mai mahimmanci:

• 'Ya'yan flax, man zaren,
• waken soya
• kwayoyi
• sunflower tsaba
• kifi mai gishiri, musamman kifin kifi da kifi,
• duk abincin teku
• sesame tsaba
• cottonseed, zaitun, masara, rapeseed,
• alkama yar ƙwaya
• alkama yar ƙwaya mai ƙwaya.

An ba da shawarar ku fara kula da abubuwan da ke cikin cholesterol na abinci ba tare da tsufa ba, amma da yawa a baya. Atherosclerosis yana haɓaka shekaru da yawa, kuma mummunan tasirin wannan cutar zai iya kuma ya kamata a hana shi.

An ba da babbar rawa wajen rigakafin cututtukan zuciya da na jijiyoyin jiki don ingancin abinci mai gina jiki. Yana da mahimmanci ba kawai don cinye abinci a kai a kai ba tare da babban sinadarin cholesterol mai yawa (mai yawa na lipoproteins), amma kuma a ci abinci mai ɗimbin yawa, ƙoshin abinci da sauran “ɓataccen abinci” a ɗan dama.

A cikin wannan bidiyon, kwararru suna magana game da abinci masu lafiya waɗanda ke rage ƙwayar jini.

Samarin

Phytosterols wani bangare ne na sel tsirrai na tsirrai, suna ƙunshe cikin fiber na shuka. Hakanan ana amfani dasu don hana atherosclerosis. Kwanan nan, masana sun gano cewa phytosterol na da ikon runtse cholesterol, yana rage shanyewar bangon hanji.

Phytosterols bawai kawai yana tsaftatar narkewar abinci ba, harma yana hana kitsen mai da yawa. Masu kera kayan abinci iri iri sun fara amfani da wannan ƙarfin. Sun ƙunshi phytosterols na shuka a cikin kayan haɗin su. Sakamakon abin da ake ci na abinci ana tallata shi azaman karin abinci don inganta cutar atherosclerosis har ma da cutar kansa.

Wasu masana'antun margarine, man shanu, da sauran abinci mai mai suna amfani da phytosterols don jawo hankalin sabbin abokan ciniki. Amma fa'idodin hada haɗari tare da amfani na sharaɗi suna da shakka. Mafi kyawun amfani da phytosterols daga abinci.

Kayan lambu

Wani ɓangare, yaduwar cutar atherosclerosis da cututtukan zuciya suna da alaƙa da raguwa mai yawa a cikin ƙwayar shuka a cikin abincin mutane na zamani. Halin yana tsananta saboda rashin aiki na yau da kullun. Haɗin waɗannan abubuwan biyu suna haifar da karuwar cholesterol jini har ma a cikin matasa da tsofaffi.

Don kula da ayyukan narkewa, don hana ɗaukar ƙwayar cholesterol a cikin hanji, wajibi ne don cin abinci na shuka kowace rana. Yana da arziki a cikin fiber na abin da ake ci. Tsire-tsire suna da sinadarin pectin, wanda ke rage matakin karancin kwayoyi masu nauyi a cikin kashi 20 cikin dari, wanda ke haifar da ajiyar makoki a jikin bangon jijiyoyin jini. Amma wannan yana faruwa tare da amfanin yau da kullun na fiber.

Haka kuma, ba kayan lambu da 'ya'yan itatuwa ba kawai suna da amfani, har ma hatsi. Masana ilimin abinci sun ba da shawarar cin hatsi, alkama na alkama, tsiro na fure a kullun. Irin wannan abincin yana da wadataccen abinci a cikin pectin da fiber, wanda dole ne a cinye shi kowace rana a cikin 30-50 g.

Amma tuna da ma'ana. Kiba fiye da pectin yana da mummunar illa ga lafiyar hanji. Idan abincinku ya ƙunshi fiber mai yawa (fiye da 60 g kowace rana), wannan zai haifar da raguwa ga yawan abubuwan gina jiki.

Berries kuma yana dauke da zaruruwa masu mahimmanci don hanjin. Mafi amfani sune ruwan 'ya'yan itace shudi, raspberries, strawberries, aronia, jan inabi. Daga kayan lambu, don rigakafin cututtukan hanji da haɓaka cholesterol, ana bada shawara don amfani da farin kabeji, eggplant, zucchini.

Musamman fifiko a yau shine tafarnuwa. Yawancin masana suna ɗaukar shi statin na halitta. Wannan rukunin magunguna yana rage jinkirin samar da lipoproteins mai yawa, wanda ke haifar da atherosclerosis da cututtukan zuciya masu haɗari. Amma tafarnuwa quite m da rinjayar na ciki mucosa. Sabili da haka, ana amfani dashi tare da matsanancin hankali, zai fi dacewa tare da ƙarin abinci kuma ba fiye da 2-3 a kowace rana ba.

Wadanne kayayyaki ya kamata a zubar dasu gaba daya

Babban matakin kwayar cutar kwayar kwayar cutar kwayoyi a cikin kayayyaki yana haifar da lalacewar jijiyoyin jiki, haifar da bugun jini, bugun zuciya da sauran cututtuka masu hadari. Poarancin lipoproteins mai yawa a cikin iyakataccen adadin na iya kasancewa a cikin abincin, amma akwai abincin da ba shi da wani fa'ida ta kiwon lafiya, amma, akasin haka, kawai yana lalata shi.

Abin da abinci ba za a iya ci tare da high cholesterol:

• soyayyen kaza da sauran naman da aka gasa,
• margarine
• sausages,
• mai nau'in alade mai ɗaci, man alade,
• ducklings, Goose,
• dafa abinci mai
• gwangwani kifi
• irin kek, dawa, da wuri

Abubuwan da ke sama suna da haɗari ba wai kawai ci gaban atherosclerosis ba, har ma da kiba, cututtukan haɗin gwiwa. Dole ne a maye gurbin kitse mai cutarwa tare da mai kayan lambu, waɗanda suke da wadataccen abinci mai kitse. Hakanan yana da ƙima barin cin naman da aka sha, tunda suna ɗauke da ƙwayoyin carbinogens waɗanda ke haifar da haɓakar ƙwayoyin cuta.

Amma ba za ku iya barin ƙashin dabbobi gaba ɗaya ba. Wajibi ne don sarrafa adadin su, musamman bayan shekaru 30, lokacin da adadin metabolic ya sauka a hankali. Kar ku manta game da buƙatar taƙaita ƙarancin cin abinci da ƙwaiƙun ƙwai. Kada ku ci hanta, kwakwalwa, ƙwai kowace rana - wannan zai haifar da karuwa cikin cholesterol jini. Amma idan kullun kuna cin kayan lambu da 'ya'yan itace, ganye, berries, to, zaku iya ba da izinin abinci sau biyu ba sau biyu a mako ba. Waɗannan sun haɗa da cin ƙwaya da ƙwai.

Yanzu kun san menene abinci ke rage cholesterol na jini, kuma zaku iya canza abincin ku ta hanyar da ta dace. Yin rigakafin atherosclerosis dole ya hada da motsa jiki na yau da kullun. Don gano matakin cholesterol a cikin jini, kana buƙatar ɗaukar gwajin jini. Za'a iya yin wannan kyauta a asibitin ko kuma a biya ta cikin ɗakunan shan kansa. Ana bada shawarar yin irin wannan binciken sau 2-3 a shekara. Tare da haɓaka mai yawa a cikin cholesterol, abinci kadai ba zai iya watsa shi ba - ana buƙatar magani na dogon lokaci.

Kuma ga rai za mu saurara a yau H.V. Gluck Daga opera "Orpheus da Eurydice" . Violin da sashin jiki. So son rai ...

Har yanzu game da cholesterol

Babban cholesterol mai jini a cikin kansa baya nufin komai. Ka tuna cewa a ƙarƙashin kalmar "cholesterol" akwai nau'ikansa guda biyu, waɗanda ake kiransu "mara kyau" da "kyakkyawa":

• Barkerancin mara kyau shine ƙarancin lipoprotein (LDL) mai yawa. Shine wanda ya toshe hanyoyin jini, ya zama mai kauri kuma yayi barazanar samar da jini,
• Kyakkyawan cholesterol shine babban lipoprotein mai yawa (HDL). Shi, ya yi akasin haka, yana da ikon tsarkake tasoshin LDL.

Ta hanyar cin abincin da ya dace da haɗuwa da abinci, zaku iya juya cholesterol mara kyau zuwa cholesterol. Yana da mahimmanci a tuna da yanayin yawan ƙwayar cholesterol daga abinci - ba fiye da 400 MG kowace rana ba. Lissafawa abu ne mai sauki idan ka san abinci mai dauke da sinadarin cholesterol mai yawa.

An ba da tebur tare da dabi'u a ƙasa, amma a cikin sharuddan gabaɗaya hoton yana kama da wannan: kasancewar mafi girman wannan ɓangaren a cikin kayan kiwo, ƙarancin nama, wasu nau'ikan nama (alal misali, alade), a cikin man shanu.

Mai riƙe rikodin cholesterol shine kwakwalwa.

Wadanne abinci ne suke dauke da cholesterol, kuma daga ina yawanta yake fitowa?

Partan jikin mu yana samarwa da wani ɓangare (kusan kashi 80% na yawan amfani), kuma yana fitowa ne daga abinci (kusan 20%). Saboda haka, koda mun ƙi samfuran gabaɗayan abin da ke ciki, babu abin da zai same mu.

A matsayinka na mai mulki, idan abinci mai kitse na dabba ya mamaye abincin mutum, wannan na iya haifar da karuwar LDL a cikin jini. Hakanan haifar da hakan shine cin abincin gaggawa, abinci mai ladabi da sukari.

Wadanne abinci ne musamman ma suke cikin cholesterol?

Yawancin cholesterol suna shiga jikin mu da kayayyakin nama, chees da kitse na dabbobi. Amma kar a daina wannan duk lokaci daya.

Ya juya cewa bai isa ba kawai sanin abin da abinci yake ɗauke da yawan ƙwayoyi. Hanyar dafa abinci ma yana da mahimmanci. Nama da kifi, alal misali, ba za a soya, amma a dafa, a dafa ko a dafa. Sannan ko da naman alade zai zama mara lahani.

A gefe guda, yawan cin abinci na asalin tsire-tsire zai iya tayar da ƙwayar jiki wanda ya wuce ƙwayoyin kansa. Waɗannan samfuran sun haɗa da margarine, kayan abinci na masana'antu, abinci mai soyayyen.

Wato, idan kun ƙi nama, man shanu, kayan kiwo, amma ku ci faranas, hamburgers da Sweets, to, ƙwayoyin jini ba za su ragu ba.

Amma daga cikin samfuran asalin dabba akwai waɗanda suke taimakawa ɗaure da cire LDL daga jiki. Bari mu bincika ko abinci mai dauke da sinadarin cholesterol na da matukar illa.

Milk da samfurori daga gare ta

Kayan dabbobi shine babban tushen sinadarin cholesterol da mahimmancin kayan madara. Babban madara shine akuya. Amma duk da wannan, ba a haramta amfani da shi ba daga mutanen da ke da babban cholesterol a cikin jini.

Phospholipids a cikin kayan sa ba ya ƙyale lipoproteins masu lahani su haɗu da bangon jijiyoyin jini.

Amma ga samfurori daga madara saniya, waɗanda suke da yawa akan shelves, ya kamata ka zaɓa daga cikinsu waɗanda ke ɗauke da rage yawan mai.

Misali, kirim mai tsami don siye ba 25% bane, amma 10% (ana ɗauka an riga an ci abinci).

Red caviar

Abunda ya ƙunshi sunadarai ne (kusan 30%) da mai (kusan 18%), carbohydrates kawai 4%. Cikakken tebur na cholesterol a cikin abinci ya ce LDL a cikin caviar shine 300 MG a kowace gram 100, wanda yake da yawa. Amma a daya A gefe guda, jan caviar shine asalin halitta na acid mai amfani Omega-3 da Omega-6, wanda ke magance tasirin cholesterol mara kyau.

Baya ga acid, salmon caviar shima ya ƙunshi abubuwa da yawa da abinci mai gina jiki da kuma bitamin. Suna kunna kwakwalwa.

Duk da haka bai cancanci zagi na caviar ba. Cokali daya a rana ya isa.

Kuma mafi mahimmancin abu: ba shi yiwuwa a ci caviar a matsayin wani ɓangare na sandwiches na al'ada tare da man shanu! Yana cfetar da mamayewar acid kuma yana magance tasirin caviar a jiki.

Lamban rago wataƙila naman da ya fi amfani dangane da abubuwan da ake amfani da su a ciki. Amma akwai wadataccen cholesterol a ciki: kimanin milimita 100 a cikin gram 100. Idan ba za a iya musayar tunkiya da komai ba, sai a zaɓi ɓangaren gawa wanda ba zai cutarwa ba, sai a jefar da haƙarƙarin.

Kifi da abincin teku

Kamar yadda za'a iya gani daga tebur, wasu nau'in marine da kifin kogin suna daga cikin abincin da ke da babban cholesterol: mackerel, kifin, oysters, kwasfa, ƙyanƙyashe, pollock, herring, mussel, tuna, trout, mollusks, harshen teku, pike, crayfish , mackerel doki har ma da lambar abinci.

A zahiri, duk abincin abincin teku yana yin mana kyau fiye da lahani, saboda suna ɗauke da Omega-3 da Omega-6 acid da ke lalata lipoproteins mai ƙarancin ƙarfi, kuma a ƙari, suna da iodine masu mahimmanci. Sabili da haka, ya zama dole kuma har ma wajibi ne don haɗa kifi da abincin teku a cikin abincinku.

Lura cewa samfuran asalin dabbobi kawai aka jera a nan. Ba za a iya samun cholesterol a cikin kayan shuka ba.

Yadda ake rage cholesterol tare da abinci mai gina jiki

Don yin wannan da sauri kuma ya fi dacewa, kuna buƙatar ba kawai duba abincinku ba, har ma daina shan sigari, ƙara yawan motsa jiki a cikin rana. Abincin kuma yana taka rawa sosai.

Da farko, kuna buƙatar rage yawan abincin da ke da wadataccen abinci a cikin ƙwayoyin ku: abinci mai ƙiba, ƙwai, tsiran alade, kayayyakin kiwo, da sauransu.

Abu na biyu, gabatar cikin abincin abincin da ke ɗaure LDL da taimakawa cire shi daga jiki:

Shaye-shayen cholesterol

Dry jan giya. Barasa a jikinsa yana cutarwa ga jiki, musamman idan baku san matakan da ake amfani da shi ba. Amma fa an tabbatar da amfanin ruwan inabin ja mai lalacewa cikin wadataccen adadi.

'Ya'yan innabi da kwasfa suna da bioflavonoids da chromium, waɗanda ke haɓaka haɗarin jini, suna da fa'ida a kan tsarin jijiyoyin jini, har ma suna taimakawa rage tsufa. Don dalilan kiwon lafiya, sha ruwan inabi kawai bushewa kuma ba fiye da 100 grams a rana ba, alal misali, a abincin dare.

Sha fiye da kofuna waɗanda 2-3 na shayi na kullun ba tare da sukari da madara ba. Mafi kyawun lokacin don wannan shine farkon rabin rana, kamar sautinsa. Sayi shayi mai inganci mai-girma, ba a jakunkuna ba. Kafin yin kiwo, zuba ruwan zãfi a kan ket din.

Koko Ya ƙunshi flavanol na antioxidant. Tare da amfani na yau da kullun, lowers LDL a cikin jini. Amma tilas ne a mai da hankali don kada cin yawancin koko. Kofuna ɗaya a rana da safe a kan komai a ciki zai isa sosai. Wadanda ke da haɓakar ruɓaɓɓen ruwan 'ya'yan itace na ciki kada su sha koko kwata-kwata.

Wani sabon salo na cholesterol

Bayan 'yan shekarun da suka gabata, sabon ra'ayi ya bayyana game da cutar da abinci mai-cholesterol ke yiwa jikin mu. Dangane da wannan tunanin, kwayar cholesterol da aka samu tare da abinci ba ta da lahani kamar wacce ta keɓaɓɓe yayin da muke cin abinci mai sauri, Sweets da sauran abinci mara amfani.

Sabili da haka, idan ana amfani da ku don cin ƙwai masu ƙwai don karin kumallo, ku ji daɗin cin abinci, amma koyaushe tare da kayan lambu da ganye. Kuna son naman alade? Ba matsala, amma koyaushe tare da tasa gefen kayan lambu ko hatsi gaba ɗaya tare da man kayan lambu wanda ba a bayyana ba.

Don tsara abinci mai dacewa don daidaita yawan adadin kuɗin cholesterol a cikin jini, tuna: bayani game da abin da ya ƙunshi cholesterol bai isa ba.

Hakanan kuna buƙatar sanin game da kaddarorin amfanin wasu samfuran, jituwarsu da sauran abinci, da yadda ake dafa abinci. Sannan abincinka zai zama mai daidaita, daidai, bambance bambancen lafiya.

Yawan cin cholesterol a jiki tare da abinci

Me yasa abinci mai kyau na cholesterol zai iya zama cutarwa ga jiki? Don amsa wannan tambaya, kuna buƙatar bincika sifofin fasalin metabolism da ƙirar halittarsa. Ta yanayinsa na sinadarai, cholesterol giya mai-kama da ƙwayar polyhydric. Akwai cholesterol na endogenous da exogenous asali. Endogenous ana samarwa a jiki, kuma muna samun kayan abinci masu narkewa tare da samfuran cholesterol.

A yadda aka saba, yawan abin da ake ci shine kashi 20% daga cikin duka. Sauran kashi 80% ana samarwa kuma yana cikin sel na hanta da hanjinsa.

Cholesterol kwayar motsi ce mara motsi. Domin hawa zuwa duk mahimman abubuwan da ake buƙata na aikace-aikacen a cikin gabobin, yana ɗaukar sunadaran kare. Waɗannan ƙananan ƙwayoyin cholesterol ana rarrabe su gwargwadon ƙarancinsu akan LDL, VLDL da HDL (low, low low and high density lipoproteins, bi da bi).

A al'ada, ana iya raba wadannan lemurorin zuwa “mara kyau” da “kyawawa” maɓallin cholesterol. LDL da VLDL sune cholesterol mai cutarwa wanda ke lalata lalataccen mahaifa da ke haifar da atherosclerosis. Tare da haɓaka matakinsa, abubuwan da suke haɓaka cholesterol na jini - HDL - suna gudana. Wannan juzu'in yana aiki azaman maganin tsokar ƙwayoyin cuta, yana tsaftace tasoshin jini daga adon kuɗin cholesterol, yana ƙara haɓakawa da juriya na bangon jijiyoyin bugun gini.

Ba a samun cholesterol a cikin abincin shuka ba - hatsi, 'ya'yan itatuwa, kwayoyi, kayan lambu.

A kowace rana, ana bada shawarar mutum ya cinye kusan 300 - 400 grams na cholesterol. Idan wannan adadi ya wuce a kai a kai, sannan kuma a kan lokaci, waɗannan ƙwayoyin ƙwayoyin cuta da yawa zasu fara kewaya sosai a cikin jini, yana cutar da microvasculature da endothelium. Babban dalilin wannan shine abincin da ba shi da lafiya tare da adadin kuzarin abinci na cholesterol. Morearin ƙwayar dabbobi da sukari waɗanda ke shiga jikin mutum, to mafi kyawun haɗarin haɗarin cutar hypercholesterolemia.

Tebur na cholesterol a abinci

Jagora a cikin cholesterol a jikinta shine kitse na dabbobi. Wani bangare ne na mai, "mai nauyi" don motsin hanji, abinci.

Muna bayar da tebur na samfurori waɗanda ke nuna abubuwan da ke cikin cholesterol (rarrabuwa cikin saukowa na matakan cholesterol). An kwafa shi a kan tushen Cibiyar Abinci ta Kasa (USDA), Ma'aikatar Aikin gona ta Amurka ta kirkiro.

Dangane da tebur, zamu iya yanke shawara cewa mafi yawan cholesterol a cikin abun da ke cikin kwai yolks, hanta dabba da kuma offal - kwakwalwa da kodan. Game da jita-jita na nama a gaba ɗaya, cin mutuncin su a cikin abincin ba kawai zai iya tayar da daidaiton abinci na jiki ba, har ma ya shafi aikin hanji.

Don rage haɗarin haɓakar hypercholesterolemia, likitoci sun ba da shawarar maye gurbin duka ko ɓangaren ɓangaren abincin abincin tare da kaji. An ba da fifiko ga farin nama: kaji ko nono turkey. Fata, zuciya da hanta suna ɗauke da mafi yawan hadaddun kitse, don haka basu dace da tsarin rage kiba ba.

A baya an yi imani da cewa tare da babban cholesterol, ya kamata a cire abincin. qwai, tunda yana da yawa a cikinsu. Koyaya, binciken da aka yi kwanan nan ya nuna cewa kwayoyin lecithin suna cikin abubuwan da ke cikin kwai. Wannan sinadarin yana toshewar yawan kitse mai narkewa a cikin ciki, wanda ke nuna cewa yana haifar da cholesterol, wanda shima aka samu a cikin kwai.

Bugu da kari, lecithin yana da immunostimulating da tasirin antioxidant. A tsawon lokaci, yana iya rage mummunan cholesterol na ɗan lokaci har ma da fitar da ma'auni tsakanin LDL da HDL. Mako guda ne da izinin cin ƙwai 1-2 a kowace rana, galibi da safe.

Kifi yi jita-jita - muhimmin abu game da abinci mai lafiya. Kayan abincin teku shima ya ƙunshi sinadarin cholesterol, amma yawan sa da yuwuwar lahani ya dogara da nau'in, iri iri da kuma hanyar dafa kifi.Abincin teku shine muhimmin sashi na abinci saboda yana ƙunshe da adadin kuzarin polyunsaturated mai mai yawa - Omega-3 da Omega-6. Kasancewa mai iko antioxidants na halitta, waɗannan mahadi, suna faɗuwa cikin hanyar jini, sun sami damar tsarkake ganuwar gado na jijiyoyin bugun jini.

An fi son kifin teku mai mai. Fi dacewa - nau'in kifin masara. Kodayake suna da babban adadin ƙwayar cholesterol a cikin abubuwan da ke cikin su, suna iya shiga menu - adadin abubuwan da suka mallaka masu amfani sunfi mummunan tasirin. A cikin mussel, cod, mackerel horse, pike babu kusan cholesterol, saboda haka ana ɗaukar nau'ikan kifayen marasa lahani. Amma m jita-jita daga mackerel (musamman kyafaffen) da kuma stellate sturgeon ya kamata a jefar da - fiye da 300 MG na cholesterol yana cikin 100 grams na fillet na waɗannan kifaye.

Amma ga kayayyakin kiwo, akwai nau'ikan samfurori da yawa. Akwai nau'ikan da ke da sinadarai mai yawa - irin su cuku mai wuya, man shanu mai tsami, kirim mai tsami da cuku gida, madara baki ɗaya. Koyaya, akwai samfuran samfura waɗanda kusan ba su da cholesterol. Waɗannan sun haɗa da cuku mai ƙarancin mai, kefir daga cikin mafi ƙanƙancin mai (1%) da madara mai skim. An shirya su ta amfani da fasaha na musamman kuma an haɗa su a cikin ƙungiyar mafi haɗari.

Daga taliya, fararen fata burodi da sauran kayayyakin gari daga manyan alkama ya kamata a watsar da su. Duk hatsi da hatsin rai da kuma abincin burodi an fi son su.

Yawancin menu ya kamata su dogara da sabo 'ya'yan itatuwa da kayan marmari. Waɗannan abincin suna ƙunshi kitse na kayan lambu kawai, waɗanda aka canza su da farko zuwa HDL ba LDL ba. Bugu da kari, suna da sauƙin narkewa kuma adadinsu ya fi sauri da sauri kuma an keɓe su tare da gwal da kuma keɓe daga jikin mutum.

Kusan kowane samfurin tsire-tsire yana ƙunshe da ƙwayoyin halitta masu aiki. A cikin seleri, waɗannan sune phthalides, a cikin karas - pectin, a cikin peach da sunflower oil - rukuni na antioxidants. Don haka, 'ya'yan itatuwa da kayan marmari ba kawai za su tsayar da bayanan lipid ba, suna aiki akan duk hanyoyin haɗin gwiwar pathogenesis, amma kuma suna da tasirin warkarwa a kan dukkanin macroorganism.

TOP 10 kayayyakin cholesterol

Dangane da bincike da yawa game da adadin ƙwayar cholesterol a cikin abinci na yau da kullun, an tattara ma'auni daga samfuran 10 mafi kyau tare da mai mafi kyau. An gabatar da jerin irin waɗannan samfura waɗanda ke ɗauke da babban adadin kuɗin cholesterol a cikin wannan tebur na infographic.

Mahimmanci! Duk da gaskiyar cewa waɗannan samfuran suna ɗauke da ƙwayoyi masu yawa, ba za ku iya ƙin su gaba ɗaya. Ko da kuna da ƙwayar ƙwayar cholesterol, tabbatar da cewa ku ci ƙwai, hanta, kifi (dole ne ku kasance a gaba!), Fats na dabbobi (musamman man shanu), jatan lande, squid, nama (naman alade yana da matsakaici), cheeses na halitta (ba samfurin cuku ba). Ba tare da waɗannan samfuran ba, ƙwayar cholesterol ba za ta ragu da gaske ba (watakila 1-3%), amma yanayin lafiyar gaba ɗaya zai lalace.

Abinci mai sauri, nama da aka sarrafa da Sweets - yana da kyau a cire shi gaba ɗaya. Babu wani abin kirki a cikinsu.

Sakamakon hanyar dafa abinci akan adadin cholesterol a abinci

Abubuwan da ke cikin cholesterol mai lahani a cikin kwano yana shafa ba kawai ta hanyar abubuwan samfuran abinci kansu ba, har ma ta hanyar shirye-shiryen su.

Nagari a cire shi daga abincin. soyayyen (musamman kitsen dabbobi), yaji, kayan yaji da abinci mai gishiri. Kusan su kusan rasa tasirinsu masu amfani kuma zasu iya zama abubuwan taimakawa ba kawai ga atherosclerosis ba, harma da hauhawar jini, kiba, cututtukan zuciya, ciwon suga, da haɗarin bugun zuciya.

Tafasa, gasa, tukunya da abinci mai dafaffiyar yari yana riƙe da yawancin kayan masarufi. Suna da sauƙin su narke da ɗaukar nauyi tare da sake daidaita ma'aunin mai, furotin da carbohydrates. Ba kamar abincin da aka soyayyen abinci ba, fats ɗin trans ba ya kafawa a cikin samfuran dafaffen da gasa, don haka rage haɗarin haɗari da haɗarin neoplasms.

Abincin abinci shine ɗayan manyan wuraren jiyya don yanayin da keɓaɓɓen cholesterol a cikin jini. Tushen abinci mai lafiya yana kasancewa ne ta hanyar abinci mai ƙarancin kiba a cikin dabbobi. Tsarin abinci mai gina jiki yana da mutum ɗaya, saboda haka ya fi dacewa ka nemi shawarar kwararrun. Tabbatar a yi cikakken gwaji kafin wannan. Idan kana da cholesterol na al'ada, kawai kan kan teburin da ke sama don gujewa matsaloli a nan gaba.

Yana da kyau a bi duk abin da aka tsara na abinci koyaushe, tunda kowane yanki daga rage cin abincin yana da mummunan sakamako da karuwar ricochet a alamu na mummunan ƙwayar cholesterol.

Don cikakken sakamako mai amfani, yakamata a haɗu da maganin rage cin abinci ta hanyar canji a cikin rhythm da salon rayuwa. Dole ne ya kasance mai aiki, tare da motsa jiki na yau da kullun kuma mafi ƙarancin damuwa. Don haka, ba za mu iyakance jikin mutum kawai daga shan cholesterol mai cutarwa ba, amma kuma za mu ba da gudummawa ga tsari da kansa da kuma dawo da shi.

Game da cholesterol

Yana da kyau kuma yana da kyau:

1. LDL mara kyau ne. Jinin jini yana taƙama da shi, ya yi kauri, jini ya bayyana.
2. HDL yayi kyau. Yana da ikon tsarkake tasoshin jini na cholesterol mai cutarwa.

Idan kuna da abinci masu dacewa, to, mummunan cholesterol na iya zama mai kyau. Ya kamata a ɗauka a hankali cewa ƙa'idodin kowace rana shine 400 MG. Bayyana shi abu ne mai sauki idan kun san game da samfuran inda wannan sashin ya fi yawa.

Dangantakar abinci da ƙidaya jini

Cholesterol (80%) yana ɓoye a cikin hanta daga fitsarin abinci. A wannan tsari, suna dauke da nama kuma ana amfani dasu azaman madadin karfi da kayan don fito da sababbin sel. Ba a rage ragowar cholesterol din hanta a hanta ba kuma aka tara su a can. Tare da matsananciyar yunwar, ana sake su kuma jiki yana karban kalori.

Kuma 20% na abu yana shiga cikin hanyar da aka gama. Cholesterol daga abinci yana yadawa da sauri zuwa kyallen, kuma ana sanya kwayar ajiya mai yawa a cikin daskarar hanta har zuwa lokacin da ake so.

Jiki yana sarrafa daidaituwar sashi a cikin jini, yana samar da adadin da ake buƙata don biyan bukatun yau da kullun. Idan ma'aunin lipid ya rikice, alal misali, tare da amfani mai amfani da abinci mai mai, mai yana tarawa a jikin bangon jijiyoyin jini, yana samar da filayen atherosclerotic. A sakamakon haka, cututtukan ƙwayar zuciya da ƙara matsa lamba a cikin tasoshin yanki suna bayyana. Sabili da haka, yana da mahimmanci a san inda sinadarin cholesterol yake.

Tare da taimakon kitsen abinci, ana samar da kashi 20% na kayan, wanda ke shiga cikin jini daga waje. Tsarin kowace rana shine 400 MG. Tare da babban abun ciki na mai a cikin jini, waɗannan jita-jita suna buƙatar iyakance.

Cholesterol mara kyau

LDL - menene? Waɗannan ƙananan lipoproteins mai yawa ne, waɗanda ke da haɓaka matakin atherogenicity kuma suna haifar da lalacewar jijiyoyin ƙwayoyin cuta na atherosclerotic. A cikin kalmomi masu sauƙi, LDL - menene? Wannan mummunan cholesterol ne. Babban abun cikin ta yayi mummunar illa ga lafiyar gaba daya. Sabili da haka, yana da mahimmanci a san waɗanne abinci suke ɗauke da cholesterol, kazalika da lura da ma'aunin.

Nama da kitse

Hakanan waɗannan abinci ne waɗanda ke ɗauke da sinadarin cholesterol. Saboda haka, zagi da su kuma ba da shawarar.

Fatarin mai yana cikin kwakwalwar saniya, man alade. Kuma idan samfurin farko shine mai son, to na biyu shine baƙo akai-akai akan teburin iyalai da yawa. Abubuwan da ke tattare da haɗarin kiwon lafiya na man alade suna haɗuwa da babban mai mai yawa. 100 g na wannan samfurin ya ƙunshi ƙarin ƙwayar cholesterol fiye da farashinta na yau da kullun. Yana da kyau a ci kwakwalwar saniya da man alade da wuya kuma a cikin adadi kaɗan. Tare da babban abun ciki, bai kamata ku yi amfani da waɗannan samfuran ba kwata-kwata. Wannan kuma ya shafi sauran samfuran nama. Misali, cholesterol naman alade shine 410 MG (a kowace 100 g).

Mafi yawan bitamin da amino acid suna cikin mutton. Amma kuma yana da yawan cholesterol. A bu mai kyau ku ci ɓangaren litattafan almara, bawai ku ci haƙarƙarin fitsari ba, suna da mafi yawan lipids. Ga marasa lafiya da atherosclerosis, kuna buƙatar naman maroƙi da naman sa ba tare da mai ba, naman kaji. kuma mafi kyau steamed. Nama mai nama, irin su alade, an haramta shi.

Sausages da samfuran da aka gama

Menene cholesterol a ciki? Ya ƙunshi tsiran alade da ɗanyen alade da aka bushe. 100 g na iya zama 80-120 MG. Tare da atherosclerosis, nau'ikan samfurin kyafaffen kayan maye haramun ne.

Mutane masu lafiya suna da damar tsiran alade, amma a iyakataccen adadi. Idan akwai haɗarin filastik, maimakon tsiran alade, kuna buƙatar ku ci naman da aka dafa ko iri da aka dafa. Suna da cholesterol sosai. A cikin 100 g na tsiran alade da aka dafa akwai 60 mg na mai. Ko da tare da atherosclerosis, an yarda ya ci samfurin. Amma likitoci suna ba da shawarar iyakance amfani.

Butter

Kuna iya jin ra'ayi daban-daban game da wannan samfurin. Amma a ƙarshe, man shanu ne, mai kyau ne ko mara kyau ga jiki? Dukkanta ya dogara da adadin amfani da nau'in. Butter ya kasu kashi biyu: ghee da na gargajiya. Ghee ya ƙunshi mai ƙima kaɗan kaɗan idan aka kwatanta da mai na yau da kullun - har zuwa 280 MG a kowace 100 g. A cikin cream na yau da kullun, babu fiye da 240 MG yanzu.

Duk abincin suna da yawan cholesterol. Haramun ne a ci tare da atherosclerosis. Yayin dumama, ana sake ƙarin sassan abubuwan da ke cikin kwanon. Yawan cholesterol yakan tashi sau 2. Kayan abinci mai kayan lambu cike da ƙoshin mai mai ma'ana daban ne.

Idan babu ɓacewa a cikin lafiyar, man shanu yana kawo fa'idodi ko cutar da mutum? Mutane masu lafiya dole ne su ci shi, amma ba za su wuce 50-100 g kowace rana ba. Wannan kitse mai inganci ne wanda ke rufe bukatun jikin mutum na kayan gini don ganuwar jikin mutum da kuma tsarin kwayoyin halittar jiki. Duk da haka man shanu yana samar da sha daga bitamin mai-mai narkewa A, E, D.

Gwangwani

Me kuma ya ƙunshi cholesterol? Yana cikin kifin gwangwani. Kuna iya amfani da irin wannan samfurin don atherosclerosis, amma ya kamata ku yi hankali da zaɓin nau'in nau'in kifaye. Misali, sardine na gwangwani ya ƙunshi kilogiram 120-140 na abu a kowace g 100. Wannan yana da yawa. Ko da tare da tasoshin tsabta, yana da kyau kada ku ci wannan tasa, saboda ana iya samun abubuwa masu mahimmanci a cikin wasu nau'in kifaye. Idan kuna son cin sardines, to sauran ragowar ya kamata ku ci kayan lambu, 'ya'yan itatuwa.

A bu mai kyau ka zabi gwangwani irin kifin gwangwani, kifin, kifi. Kadan mai a cikinsu - har zuwa 50 MG. Babban darajar kifin shine kasancewar polyunsaturated mai mai. Wannan omega-3, 6, 9. Waɗannan su ne ƙabilu iri ɗaya, amma a cikin ƙwayoyin halittun da ke cikin kayan an haɗa su ta wata hanya daban. A cikin jikin, omega yana da ayyuka na ƙwayoyin mai, narke filaye a cikin tasoshin jini. Sabili da haka, kifi yana da amfani ga atherosclerosis, amma yana da kyau a ci shi ba da irin gwangwani ba.

Kayan Abincin mai

Healthyoshin lafiya yana iya cinye madara tare da mai mai da bai wuce 3.2% ba. Tare da hali zuwa babban cholesterol, har ma da tsofaffi, an yarda da samfurin ba fiye da 2.5% ba. A cikin maganganun ci gaba, maimakon madara saniya, ana amfani da kayan lambu: waken soya, sesame, almond, hemp. Suna da arziki a cikin abubuwanda suke da mahimmanci, amma basu da sinadarai. Idan kuna son madarar saniya, to, zaku iya amfani da samfuran madarar nonfat.

Sakamakon mummunan tasirin cholesterol

Dangane da kididdigar, wadanda suka mutu daga cututtukan zuciya suna da wadataccen abun ciki na rashin wadataccen abinci mai yawa, amma kuma yana da karuwa mai yawa na rashin wadatar abinci mai yawa. Wadannan abubuwan da suke cikin kashi mara daidai suna tarawa a cikin jijiyoyin jini kuma suna haifar da atherosclerosis.

Wani mummunan haɗari yana bayyana lokacin da masala suka taru akan ƙwayar jijiyoyin bugun jini. Sakamakon haka, ƙwayar tasoshin ta narkewa, ƙwaƙwalwar su ta ɓace, wanda ke rage kwararar oxygen zuwa zuciya. Sau da yawa, saboda raunin jijiyoyin jiki, bugun zuciya ko infarction na zuciya na bayyana. Bayyanannun kayan tarihi suna lalata bangon jijiyoyin jini, yana kai ga haifar da ƙarar jini, wanda ke rufe kansa. Jirgin ruwan da ya rasa isasshen nutsuwarsa sai ya fashe cikin tsananin matsin lamba a cikin jini.

Abubuwan sha masu haɗari

Baya ga samfuran da ke cutar da lafiyar, akwai abubuwan sha. Cholesterol ya tashi saboda amfanin:

1. Kyakkyawan compotes, ruwa mai haske tare da syrup, cocktails. Lokacin da likita ya ba da umarnin rage cin abinci don atherosclerosis, ba ya ƙyale cin abinci ba kawai tare da cholesterol ba, har ma da jita-jita tare da carbohydrates masu yawa. Itace makamashi mai araha, kayan jiki suna saurin karba su kuma suna cinye shi azaman makamashi. Fatalwa ba za su kasance cikin buƙata ba, suna tara ɗimbin yawa a cikin magudanar jini kuma suna zauna a bangon jijiyoyin jini. Ba duk ragi bane za'a iya jigilar shi zuwa hanta. Shaye fitsari daga shaye-shaye yana da sauri sosai.
2. Na barasa. Wannan abin sha ne mai kalori, wanda aka hana shan shi saboda dalilai na sama. A cikin abubuwan shaye-shaye, akwai kuma abubuwa masu guba. Bayan shigar su cikin jini, lalacewar ganuwar jijiyoyin jini na faruwa. Wannan yana nuna cewa plaster cholesterol zai bayyana ba da daɗewa ba a cikin wannan wuri, tun da yake cholesterol da ba a ɓatar da kyallen takarda ya zauna akan bangon da jirgin ya lalace ba.
3. Kawa Wannan abin sha yana da sinadarin da ke haɓaka sha daga cholesterol daga abinci. Idan akwai tuhuma game da ƙwayar ƙwayar ƙwayar cuta mai narkewa, kofi bai kamata a ci ba.

Tare da babban cholesterol, amfanin waɗannan abubuwan sha ya kamata ya iyakance. Amma ruwan ma'adinai, koren shayi, koko, compotes sun dace.

Menene taimako?

Hakanan akwai jerin abubuwan rage abinci na cholesterol. Sun ƙunshi ƙwayoyin mai mai polyunsaturated. Tare da taimakon Omega-3, 6, 9, matakin cholesterol a cikin jini yana raguwa kuma barkewar cholesterol ya narke. Waɗannan abubuwan haɗin jiki suna daidaita jiki tare da kuzari da kayan gini, sune tushen abubuwan haɗin gabobin jima'i.

• kayan lambu: zaitun, sesame, linseed, hemp,
• kwayoyi
• avocado
• kifi mai: salmon, kifi, mackerel, herring.

Kuna iya cin broths kifi, suna da abubuwa masu mahimmanci. Madadin a biredi, mayonnaise, kirim mai tsami, zai fi kyau a zabi mai kayan lambu. A cikin abincin ya kamata ya kasance da 'ya'yan itatuwa da yawa, kayan lambu. Ya kamata ku ci 'ya'yan itacen Citrus da yawa, kamar yadda suke lalata ɗumbin kitsen mai a jiki.

Tipsarancin Maganin Abinci

Choarancin cholesterol shima yana da haɗari, kamar yadda babba yake. Ana buƙatar abinci na musamman don daidaita al'ada. A bu mai kyau a ci kitse na tsiro da asalin dabbobi. Amma ya kamata ku banbance tsakanin mummunan da cholesterol. Na farko yana tara abubuwa a kan jirgin ruwa kuma yana kai wa ga bayyanar filaye. Yana cikin:

• abinci mai sauri
• soyayyen abinci
• margarine
• kyafaffen abinci.

Cin waɗannan samfuran kada ya zama. Tare da su, yawan mai ya cika, amma babu fa'ida daga gare su. Zai fi kyau ku ci kayayyakin dabbobi na halitta: rago, man shanu, ƙwai, kayayyakin kiwo. Aƙalla 1/3 na mai yakamata ya zama mai kitse. Saboda haka, ya kamata ku ci kwayoyi, avocados, mai kayan lambu da kifi.

Daga cikin abubuwan sha, yana da kyau ku cinye madara, musamman ma akuya. Hakanan yana da amfani fermented gasa madara, kefir, yogurt, whey. Citrus yakamata ya zama mai iyakancewa, suna samar da rushewar kitse yayin narkewa. Sabili da haka, kuna buƙatar cin abinci sau da yawa, amma a cikin ƙananan rabo.

Don guje wa runtse ko haɓaka cholesterol, ya kamata ku san kanku da abubuwan al'ada. Manunin yana da bambanci dangane da shekaru da jinsi. Ga maza yan kasa da shekara 25, ka'idodin shine 4,6 mmol / l, kuma bayan 40 - 6.7. 'Yan mata' yan kasa da shekara 25 an ba da izinin kwalara har zuwa 5.59, kuma mata bayan shekara 40 - 6.53. Baya ga nuna alama ta gabaɗaya, ya kamata a kafa rabo daga DNP da HDL. Matsayi na ƙarshen ya kamata ya zama 70%.

Triglycides, wanda jiki yayi amfani dashi don samun ajiyar makamashi, yana da mahimmanci ga lafiyar ɗan adam. Excessarfin wannan abun yana haifar da kiba. Idan cholesterol ya fi 6.5-7.8 mmol / l, to hypercholesterolemia yana haɓaka. Akwai dalilai 2 na cutar: abinci mara kyau da kuma rashin motsa jiki.

Cholesterol ya tashi daga:

• jinsi (cikin maza, matakin yana yawan hawa sau da yawa),
• ciki
• shekaru
• gado
• ciwon sukari mellitus
• shan steroids, hanawa, corticosteroids,
• mummunan halaye
• lokacin postclimatic a cikin mata.

Ragewar cholesterol yana haifar da anorexia, oncology, hyperthyroidism, rashin kwanciyar hankali, rashin ƙarfi na maza, steatorrhea. Sabili da haka, ga kowane mutum, ƙa'idar tana da mahimmanci.

Shin akwai keta dokokin abinci?

A duban farko, yana iya zama alama cewa rage ko haɓaka cholesterol bashi da lahani. Amma sakamakon atherosclerosis yana da rauni. Tare da nau'ikan ƙwayar cuta a cikin mafi yawan lokuta, mutuwa tana faruwa ne daga bugun jini ko bugun zuciya.

Hawan jini, wanda ke fitowa daga raguwa cikin zubar jini sakamakon toshewar hanyoyin jini, yana haifar da damuwa da yawa kuma yana tasiri da ingancin rayuwa. Kada rage cin abinci mai kyau, saboda ƙarin ƙwayoyin cuta na iya haifar da lalata da kuma bayyanar suturar jini.

Waye zai tuntuɓa?

Don a gwada ku da cholesterol, ya kamata ku ziyarci likitan kwantar da hankali. Zai ba da jagora kuma ya yanke sakamakon. Idan akwai karkacewa, ana bayar da kira ga likitan zuciya. Hakanan kuna iya buƙatar taimakon masanin abin da zai inganta tsarin abincin ku. Wajibi ne a bi duk shawarar kwararru,

Sau nawa ake yin gwajin jini?

A yadda aka saba, ana yin gwajin jini na kwayoyin halitta sau daya a kowace shekara 2-3 (har zuwa shekaru 40). Ya kamata a bincika mutane sama da wannan shekara kowace shekara, tunda haɗarin haɓakar atherosclerosis yana ƙaruwa tare da shekaru.

Idan akwai karkacewa, to ana yin gwajin ne a kowane wata shida. Ana buƙatar wannan don iko da kulawa na lokaci, idan an lura da lalacewa cikin yanayin mai haƙuri.

Yana Shafar Hanyar dafa abinci na Cholesterol?

Kasancewar cholesterol mai lahani ya dogara da kayan samfuri, hanyar shirya. Yana da kyau a cire abinci mai soyayye daga abincin, musamman lokacin dafa abinci akan ƙoshin dabbobi. An haramta yaji, kyafaffen, kayan gishiri masu gishiri. Suna yin amfani da fa'idodin su kuma suna iya haifar da kawai ba kawai zuwa atherosclerosis ba, har ma don hauhawar jini, kiba, gastritis, ciwon sukari, bugun zuciya.

Dafaffen, gasa, tukunya da abinci mai yalwar abinci suna kiyaye abubuwa masu mahimmanci. Suna sauƙaƙe ana narke su, suna da kitse, sunadarai, carbohydrates. Idan aka kwatanta da abinci mai soyayyen, ƙwayoyin trans ba su bayyana ba a cikin kayan dafaffen da gasa, sabili da haka, ana rage haɗarin carcinogenicity da haɗarin neoplasms.

Abincin abinci shine babban kayan magani tare da cholesterol mai hawan jini. Cikakken abincin yana dogara ne akan abinci mai ƙarancin kitse na dabbobi. Abincin na mutum ne, don haka yana da kyau a ziyarci kwararrun don shawara. Amma da farko, ana gudanar da cikakken bincike. Tare da cholesterol na al'ada, kawai kuna buƙatar bin ƙa'idodin amfani dashi.

Don sakamako mafi kyau, ban da abinci, ana buƙatar canji a cikin salon rudani da salon rayuwa. Dole ne ya kasance mai aiki, tare da aiki na jiki. Hakanan kuna buƙatar kawar da damuwa. A wannan yanayin, cholesterol mai cutarwa bazai shiga cikin jiki ba, kuma za a sami ingantaccen tsari da kuma dawo da kai.

Kwalaji mai kyau

Tare da atherosclerosis, bai kamata kawai ku sani game da abinci mai yawa cikin cholesterol ba. Dole ne ku iya yin amfani da su daidai, hada. Yana da mahimmanci cewa abincin ya bambanta kuma yana da ƙoshin lafiya, kuma yana ƙarƙashin iko na cholesterol. Sannan haɗarin bayyanar cututtuka da yawa an cire shi.

Likitoci suna ba da shawara don bin waɗannan shawarwari masu zuwa:

1. Akwai karancin abinci mai dauke da sinadarin cholesterol.
2. Ya kamata a shirya abinci ba tare da gishiri da yawa, sukari, kayan yaji ba.
3. Da safe kuna buƙatar cin ɗan kwalin a cikin ruwa. Haɗin hatsi yana da amfani domin yana hana shan ƙwayoyin cuta mara kyau.
4. Abincin ya kamata ya kasance abinci mai ƙarancin cholesterol. M kayan lambu da 'ya'yan itatuwa masu amfani. Basa bada izinin karuwa a cikin cholesterol.
5. Abincin da ke ƙuntata mai ba shine hanya mafi kyau ba don rage ƙwayar cholesterol. Lipids dole ne su kasance cikin abincin yau da kullun, in ba haka ba rashinsu zai zama abin zai shafi tsarin narkewa.
6. A bu mai kyau kada a sha giya ko shan taba.
7. Kuna buƙatar siyan abinci ba tare da cholesterol ba. Ana sayar da irin waɗannan samfuran a cikin sassan abinci.
8. Amincewa da abincin da suka dace shine rabin nasarar. Wajibi ne a ware damuwa, saboda wanda matakin mummunan kwayar cuta ma yake tashi.
9. Wajibi ne a ƙi kofi idan abin sha ya haifar da cholesterol. Madadin haka, zaku iya shan koren kore ko koko.
10. Baya ga abinci mai dacewa, kuna buƙatar yin yawo.
11. Idan kun yi shakka game da abinci mai gina jiki, yana da kyau a nemi shawarar masanin abinci mai gina jiki.

Yanzu kun san inda ake samun cholesterol - a kusan kowane samfurin, amma a cikin adadi daban-daban. Marasa lafiya da ke cikin haɗari ya kamata su san kasancewar wannan sashin a abinci, saboda wannan yana shafar lafiyar ɗan adam.

Babban da mummunan cholesterol

Don haka me zai hana cin abinci mai wadatar cholesterol ya zama mara lafiya? Wannan ya faru ne saboda hadaddun ka'idar biochemical na mahimman matakai.

Cholesterol (cholesterol) shine mai shan iska mai narkewa wanda zai iya kawo kyawawan lahani da marasa illa ga jiki. Fiye da rabi (70-80%) na wannan kayan ana samar da hepatocytes (ƙwayoyin hanta) kuma ana amfani dasu don:

1. Bayar da ƙarfi da zaɓi mai mahimmanci ga membranes na bioplasmic waɗanda ke rufe kowane sel na jikin mutum.
2. Kira na kwayoyin steroid (glucocorticoids, mineralocorticoids, genital).
3. Sakamakon bitamin D, ya zama dole don aiki na yau da kullun na rigakafi, ƙasusuwa masu ƙarfi na lafiya.
4. Aikace-aikacen al'ada na gastrointestinal fili (wani adadin kwalakwala wani ɓangaren bile ne da ke narkewa).

A al'ada, kawai kashi 20% na barasa mai ƙoshin abinci yana cinye tare da abinci, wanda aka kashe akan buƙatun jiki na yanzu. An tabbatar da cewa daidaitaccen abincin da aka shuka tare da ƙarancin abinci na ƙoshin dabbobi na dogon lokaci ba ya haifar da matsalolin kiwon lafiya: jiki yana samun ajiyar abubuwan samar da kai na barasa mai mahimmanci. Idan abincin ya dogara da abinci mai dauke da sinadarin cholesterol mai yawa, abubuwa masu yawa suna tarawa a cikin jini kuma ana sanya su a saman jijiyoyin jini, suna samar da manyan karauka. Suna tsoma baki tare da samar da jini na yau da kullun, kuma a sama da komai, gabobin da ke buƙatar wadatar isashshen sunadarin oxygen da abubuwan gina jiki suna shafa. Plasta cholesterol sune babban mawuyacin hali a cikin pathogenesis na haɓakar atherosclerosis da rikice-rikicen rayuwarta - myocardial infarction, bugun jini na cerebral.

Kula! Kimanin 2.5 g na cholesterol ana buƙatar kowace rana don biyan duk bukatun jiki. A lokaci guda, game da 2 g ana samar da ƙwayoyin hanta, kuma 0.5 g ana cinye shi daga ajiyar giya mai ƙoshin abinci wanda ke zuwa tare da abinci.

Sabili da haka, yana da mahimmanci a sani game da samfuran da ke ɗauke da babban adadin kuzari kuma suna iyakance amfaninsu.

Manyan Kayan dabbobi

Ana buƙatar lafiyayyen mutum ya cinye milligrams 300 - 300 na cholesterol kowace rana. Tare da atherosclerosis da sauran rikice-rikice na rayuwa, wannan adadi ya kamata a rage zuwa 150-250 MG. Rikodin cholesterol shine kitse na dabbobi. Sakamakon juyin halitta, sel halittu masu rai sun sami tsayayyen abu, amma ya dace da abubuwa masu amfani da kuma bangon ions mai mahimmanci, wanda ya haɗa da wannan giya mai ƙwayar cuta. Musamman yawancin wannan abu ana samun su a cikin kitse, "mai nauyi" don jita-jita narkewa. Tebur na cholesterol a cikin abinci, wanda ya hada da nama, kaji, kifi, kayayyakin kiwo, an gabatar dasu a ƙasa.

Duk samfuran da ke dauke da kwaladi mai nauyi za'a iya rarrabasu cikin yanayi zuwa rukuni guda 3 gwargwadon tasirin su akan samuwar atherosclerosis: haɗari mai haɗari, matsakaici na ƙanƙanci, ƙananan haɗari.

Misali, kitse mai cinya ko cinya kaza tare da fata ana daukar su "kayan da ba'a so" dangane da samuwar rikicewar metabolism, ba wai kawai saboda suna da yawan kiba. Wata matsalar da ke tattare da wadannan kayayyaki ita ce farfadiya, ƙoshin mai narkewa a cikin jini. Kifi na teku, ya bambanta, duk da kasancewar barasa mai mai, ana ɗaukarsa yana da amfani saboda abubuwan da ke cikin kwayoyin anti-atherogenic acid omega-3, omega-6. Yi la'akari da waɗanne abinci ke ɗauke da mafi yawan adadin ƙwayoyin cholesterol, amfanin da ake dangantawa da haɗarin haɗari na ƙwaƙwalwa da rikicewar ƙwayar cuta na atherosclerosis.

Nama da offal

Tebur ya nuna cewa yawancin ƙwayar cholesterol ana samun su ta samfuran-samfuri - kwakwalwa, koda. A cikin abincin yau da kullun na mutumin zamani, jita-jita daga gare su suna bayyana da wuya (ko kuma gaba ɗaya ba su nan), amma a cikin gidajen abinci ana iya ba da su azaman abincin da aka sabunta.

Amma game da abinci na nama, yalwarsu a cikin abincin ba wai kawai yana haifar da rikicewar rashin abinci mai narkewa da atherosclerosis ba, har ila yau yana haifar da matsalolin hanji wanda ke haifar da tururuwa, gurɓataccen furotin, rashin lafiyar rigakafi har ma da irin wannan mummunan cuta kamar gout. Tare da babban cholesterol, likitoci suna ba da shawarar barin nama mai ƙima, madaidaiciya, abubuwan jin daɗi, sausages. A ranar da zaku iya cin 150-200 g na naman sa, naman alade, rago ko naman doki a cikin Boiled, steamed ko stewed. Sau biyu ko uku a mako yana da amfani a shirya ranakun azumi, da cin kayan lambu da 'ya'yan itatuwa.

Kula! Ingancin samfurin, yanayin da aka ajiye dabba kafin a yanka, ko an yi amfani da fasahar haɓaka mai ƙarfi ta amfani da shirye-shiryen hormonal, na iya shafar matakin kwaɓo a cikin nama.

Chicken, duck, turkey suna bayyana a kan teburinmu sau da yawa: kaji yana da araha fiye da nama, yana da sauƙin dafa shi, kuma jita-jita daga gare ta suna da kyakkyawan dandano. Shin akwai cholesterol da yawa a cikin kaji? Cikakken jerin samfuran samfurori, wanda ke nuna yawanta, an gabatar dasu a cikin tebur da ke ƙasa.

Don rage haɗarin atherosclerosis, likitoci sun ba da shawarar banda kaji, hanta da ciki daga cikin abincin, galibi fararen nama ne marasa fata. Saboda yawan kitse mai yawa, duck samfurin ne wanda ke haɓaka cholesterol, don haka cin abinci an yarda dashi ba sau 2-3 a wata.

Komawa a cikin 80-90s na karni na karshe, bayanai da yawa game da hatsarorin ƙwai kaza ya bayyana a cikin yankin jama'a. Tabbas, gram 100 na samfurin ya ƙunshi adadin ƙwayar cholesterol - 500-600 MG (wanda kusan kashi 97% ya faɗi akan gwaiduwa), kuma zai zama mai ma'ana a haramta shi ga duk mara lafiyar da ke fama da matsanancin ƙwayar mai. Koyaya, binciken zamani ya nuna cewa matsakaiciyar ƙwaƙwalwar ƙwaƙwalwar kwai (sau 3-4 a mako don 1-2 guda) ba zai iya ƙara yawan ƙwayoyin cuta ba.

"Yana kare" jiki daga yawan shan lecithin daga kwayoyin dake cikin jini. Wannan abu ne mai aiki da kayan aiki da aka samo a cikin gwaiduwa kwai, wanda:

• samun damar rage “mummunan” guntuwar kwalagen da kuma kara kyau,
• inganta narkewa,
• normalizes mai metabolism,
• dawo da sel kuma yana hana lalacewarsu a ƙarƙashin rinjayar abubuwa masu illa (lecithin ƙaƙƙarfan maganin antioxidant ne).

Don haka, lecithin ba wai kawai yana lalata mummunan tasirin cholesterol bane, amma yana da tasiri mai kyau akan jiki gaba daya.

Kula! Yawan cinye ƙwaryayen kaji har yanzu na iya haifar da mummunan sakamako (rashin ƙarfi, ƙwanƙwasawa, jin zafi a hanta) wanda ya haifar da ƙaddamar da sunadarai da ƙima a cikin mai yawa Don guje wa wannan, yi ƙoƙarin cin ƙwai da safe.

Kayayyakin madara

Likitocin sun kira cholesterol a cikin kayayyakin kiwo mafi rashin daidaituwa: a fannoni da yawa, abun da ke cikin wannan abun ya dogara da mai mai da albarkatun ƙasa, yanayin dabba, da fasahar dafa abinci. Madara mai dumama tare da kumfa mai dumama da samfurori da aka sanya daga gare ta sun ƙunshi yawancin ƙwayar cuta fiye da abin sha mai madara mara tsami.

An gabatar da manyan wakilan ƙungiyar tare da cholesterol a cikin tebur da ke ƙasa.

Don haka, mafi haɗari ga marasa lafiya da atherosclerosis sune man shanu, cuku mai wuya, cream. Ban da su daga abincin zai sami kyakkyawan sakamako. A cikin abincin, masana sun bada shawarar yawan amfani da madara da kayan kiwo. Babban abu shine cewa basu da kitse.

Sinadarin cholesterol yana cikin kayan shuka?

Shin akwai cholesterol a cikin kayan shuka? A’a, ana samun wannan kayan ne a cikin kitse na dabbobi. Saboda haka, rubutun "bashi da sinadarin cholesterol" a tasirin mai sunflower ba komai bane illa tallatawa. Babu mai mai kayan lambu ɗaya wanda yake da shi a cikin kayan sa.

Yi la'akari da bambanci tsakanin kayan lambu da na dabbobi ban da rashi ko kasancewar ƙwayar cholesterol:

1. kayan lambu mai kyau ya fi dacewa ta jiki,
2. saboda abubuwan da ke tattare da yawan acid din polyunsaturated mai, mai kayan lambu na daidaita mai mai da kuma hana samuwar atherosclerotic plaques,
3. bitamin A, D, E wanda ke kunshe a cikin sunflower da sauran mai kayan lambu suna da tasiri sosai kan aikin dukkan gabobin da tsarin,
4. wasu kayan marmari na kayan lambu (sunflower, peach, innabi iri) suna da cikakkiyar tsari na antioxidants waɗanda ke kare jikin mutum daga tsufa da kuma ci gaban ciwan kansa.

Sauya kitsen dabba (man shanu, margarine, man alade) tare da man kayan lambu, zaku iya lura da raguwa a cikin ƙwayar cholesterol da kashi 10-15% daga asali. Hakanan, masana sun bada shawarar shan cokali 1 na flaxseed mai safe da safe akan komai a ciki in babu contraindications (cututtukan da ke lalata hanta, daddafin koda, cututtukan fata ko na ciki).

Ka'idojin tsarin abinci wanda ya sabawa lafiyar jikin mutum

Yin rigakafi da magani na atherosclerosis koyaushe yana farawa tare da rage cin abinci. Yana da mahimmanci a iyakance yawan cin abincin ku da keɓaɓɓe kuma ku maye gurbinsu da ingantaccen mai mai polyunsaturated.

• Cook a cikin karamin adadin man kayan lambu, ba man shanu ba. Kawar da kai daga cin abinci (ciki har da hanta), man alade, nama mai kitse, da kuma cuku mai wuya daga abincin. Yana da kyau cewa koyaushe akwai sabo kayan lambu da 'ya'yan itatuwa akan tebur mai haƙuri tare da cutar atherosclerosis. Maimaita ƙarfin kuzari da kare motsin jin daɗin jin daɗi na dogon lokaci zai taimaka jita-jita na naman sa, naman alade, rago, da kayan ƙwari - kabeji, wake, gyada. Zuba kofuna waɗanda 1-2 na ruwa kuma dafa a kan ƙananan zafi, sannan ƙara kayan yaji kuma niƙa tare da blender. Ya zama abin miya da ƙoshin lafiya, wanda za'a iya ci tare da burodi ko kuma a matsayin "nama".
• Hakanan, carbohydrates suna ba da makamashi mai yawa: hatsi na hatsi, granola, taliya na nau'in wuya. Yana da kyau idan liyafar su zata kasance a farkon rabin rana. Koyaya, waɗanda suke so su rage nauyin jiki kada ya kamata a kwashe su tare da carbohydrates: yawan shan su da abinci zai iya haifar da kiba.
• Yana da mahimmanci maye gurbin sakamakon rashi na kitse da ke shiga jiki tare da samfuran da zasu dace wanda zasu taimaka wa jiki a cikin yaƙi da atherosclerosis. Ana samun kitse mai kitse na omega-3 da omega-6 a kusan dukkanin mai kayan lambu (zaitun, sunflower, peach, flaxseed). Lokacin da za a sake ɓoye salatin kayan lambu mai kyau, yakamata a yi amfani da ɗayansu.
• Hakanan, ana samun babban kitse na “lafiyayyen” kitse a cikin kifayen mai a jiki kamar su kifi, kifin masara, mackerel, da herring. Ta hanyar hada su a cikin abincin, yana yiwuwa a tsayar da keta abubuwa masu kiba ba tare da shan Allunan ba (na dyslipidemia mai laushi da matsakaici).
• 'Ya'yan itãcen marmari da kayan lambu ba saturate jikin tare da zama dole bitamin da ma'adanai, amma kuma taimaka rage jiki jiki, rage taro "mummunan" cholesterol da tsabtace bango na jini daga filayen atherosclerotic.Masana sun ba da shawarar cin waɗannan samfuran sabo, kayan lambu kuma za a iya tafasa su, a dafa, a gasa (amma ba a soya mai da mai).
• Kwayoyi kuma suna da amfani ga marasa lafiya da cutar atherosclerosis. Duk da yawan adadin kuzarin da suke dasu, ƙananan ƙananan kwayoyi 1 zasu bi ɗayan abincin da safe. An tabbatar da cewa amfani da kullun gyada, walnuts ko pistachios (ba'a ɗauka) yana rage matakin jimlar cholesterol da kashi 10% daga asalin. Kuma almonds mai daɗi saboda abubuwan da ke tattare da keɓaɓɓun hadaddun bitamin da ma'adanai masu tsoma baki tare da haɓakar cututtuka na zuciya. Tsaba 150 kawai a mako daya zasu bawa mara lafiyar rigakafin bugun zuciya ko bugun zuciya.
• Amfani da kayan kiwo yakamata ya iyakance. Zai fi kyau watsi da madara baki ɗaya (mai mai zai iya wuce 8-9%) da dukkanin abubuwan da yake samowa (kirim mai tsami, kirim, yogurt, kefir, cuku mai wuya). Yi hankali da karanta bayanai akan kunshin sannan kayi ƙoƙarin zaɓar samfurin da ke da ƙanƙanin mai.
• Butter, margarine da abin da ake kira baza su kasance mara kyau aboki ne a cikin yaki da atherosclerosis. Yana da kyau mutum yayi watsi da amfanin su gaba ɗaya don magani. Tun da waɗannan abincin sun ƙunshi ƙwayar cholesterol mai yawa, ya fi kyau a maye gurbinsu da mafi yawan kayan abinci na kayan lambu.
• Likitocin sun kuma ba da shawarar rage yawan amfani da gishirin tebur zuwa 3 g a rana. Ikon tasiri tasirin metabolism, riƙe ruwa a jiki da tsokani jijiyoyin jiki yana sa gishiri ya zama samfuri wanda zai iya haifar da cututtukan zuciya, cututtukan ƙwaƙwalwar ƙwayar cuta, rikitarwa na atherosclerosis. Bi ƙa'idodi masu sauƙi: yayin dafa abinci, kada a ƙara gishiri a jikinsa, kada a sanya mai gishirin gishiri a kan tebur lokacin cin abincin, bincika abubuwan da ke cikin sodium a kan alamar samfuran da kuka saya don jin daɗin abincin ya fi bayyananniya, yi amfani da ganye mai yaji ko shirya kayan ƙanshi mara gishiri.

Bayan watanni 1-2 na irin wannan abinci mai gina jiki, marasa lafiya sun saba da sabon dandano na abinci. A baya abincin da aka saba da shi yana fara zama kamar ma da gishiri a cikin su. Mutane da yawa suna lura da canje-canje masu kyau a cikin jiki wanda ya haifar da ƙuntatawa na gishiri: hawan jini yana daidaita al'ada, kiba da edema sun tafi, matakin cholesterol yana raguwa da 5-10%.

Shin kurakurai masu ƙoshin abinci sun yarda da atherosclerosis?

Abinci shine ɗayan manyan hanyoyin magance cutar atherosclerosis da kuma daidaita metabolism mai. Tabbas, yana da kyau a lura da shi a duk fannin warkewa. A aikace, irin wannan tsananin kiyaye ka'idodin farji ba koyaushe ba mai yiwuwa ne: sau da yawa marasa lafiya sukan “rushe” lokacin da suke wani biki, ko kuma ba za su iya ƙin jin daɗin cin abincinsu da suka fi so ba.

Duk wani mummunar cutar tamowa na iya yin illa ga matakin kolesta a cikin jini yanzu. Sabili da haka, yana da muhimmanci ku jawo kanku tare kuma ku koma zuwa tsarin abinci mai warkewa da wuri-wuri. Amma matsananciyar yunwa, da fatan rasa nauyi cikin sauri, shima haɗari ne. Jiki yana tsinkayar kin amincewa da abinci a matsayin yanayin damuwa, kuma ya sake gina tsarin narkewa, rage hawan abinci da kokarin tara cholesterol.

Don haka, duk abincin da ake fama da shi na atherosclerosis (ko kuma tsinkayar da shi) yakamata ya dogara da ka'idodin abinci na hypocholesterol:

1. Rage yawan abinci cike da cholesterol na tsawon lokacin magani.
2. Cikakken abinci tare da yalwar kayan lambu da 'ya'yan itatuwa.
3. Cin abinci a cikin kananan rabo kowane 2-2.5 hours. Cin abinci shine sau da yawa kuma dole ne don daidaita tsarin rayuwa a cikin jiki da kuma dakatar da samar da cholesterol a cikin hanta.
4. Shan ruwa mai yawa (2-2.5 L) yayin rana.

Bugu da ƙari, yana da mahimmanci a lura da hanyoyin da ba magunguna ba don magance cutar: salon rayuwa mai aiki, aikata wasan da likita ya amince da shi, yin tafiya a cikin iska mai tsayi da hutawa ta hanyar tunani. Rage cholesterol ya kamata ya zama cikakke, da nufin kawar da abubuwan da ke haifar da cutar da kuma daidaita metabolism.