Abin da abinci ya ƙunshi yawancin cholesterol: tebur da jerin

Barka da zuwa shafinmu, masoyi mai karatu. A yau zan so in dan gabatar da batun daya shafi batun abinci mai kyau da kuma kula da lafiyarmu da ci gabanmu. Mataki na farko ga mummunan cututtuka ga jikin ɗan adam shine babban matakin cholesterol jini.

Kuma idan kun fahimci wannan batun sosai, yana da sauƙin amsa tambayar - waɗanne abinci ba su da cholesterol. Amma tare da abinci ne yake shiga jikin mu kuma yana cutar dashi - an samar da filayen atherosclerotic daga cholesterol, wanda ke rufe hanyoyin jini na jijiyoyin jini. Menene abinci mai yawa na cholesterol? Tebur mai cikakken bayani zai taimakemu mu tsara wannan.

Kada kayi tunani game da gaskiyar cewa ana samun cholesterol a cikin abincin asalin dabbobi, ana kuma samunsa a abincin tsirrai, kodayake a ƙaramin taro. Don kwatantawa, babu cholesterol a cikin ruwa da furotin na kaji kwata-kwata, amma akwai yalwa da yawa a cikin gwaiduwa na kwai kaza - wannan samfurin ya kasance kusan kusan jagora.

Tabbas, a cikin jerin samfuran samfuran cholesterol, samfuran dabbobi suna yawanci an jera su, yayin da cholesterol ya kusan zama sakaci a cikin abincin shuka.

Samfura a cikinsu akwai gagarumin taro na cholesterol, kuma ya kamata a watsar da su:

1. Zakara a wannan rukuni shine kwakwalwar naman sa. A matsayinka na mai mulkin, yawanci wannan nau'in ana yin sa ne ta hanyar yin burodi a cikin burodin burodi. Hanta, koda, harshe - abubuwan da ke tattare da cutarwa suna da ƙanƙan da ƙasa. Nama mai nama - ɗan rago da naman alade, da kuma naman alade, da naman alade da mai daɗin kitse, nama da yawa na shan sigari: sausages da tsiran alade, naman alade da dafaffen brisket ana iya danganta su da wannan rukuni.
2. A wuri na biyu shine kifi da abincin teku, amma tare da fewan banban. Ana ɗaukar waɗannan abincin a matsayin kyakkyawar madadin mai mai, amma yana da mahimmanci a lura cewa kwalayen da ke haɗari suna kasancewa a cikin ɓarna da kuma lobsters, kuma mafi daidai a cikin dukkanin crustaceans na ruwa. Hakanan ana samo shi a cikin kifin gwangwani, waɗanda aka yi tare da ƙari da man kayan lambu, irin su sprats. Duk sauran nau'ikan sun ƙunshi kitsen mai kyau kawai, wanda, akasin haka, yana taimakawa rage haɗarin cututtuka daban-daban, gami da bugun jini da bugun zuciya.
3. Wuri na uku - kayayyakin kiwo. Kirim mai tsami na gida, tasoshin abinci da mayuka iri iri tare da ƙari, margarine da ghee, cream na kayan zaki, ice cream - waɗannan waɗannan samfuran suna ɗauke da sinadarin cholesterol.
   Matsayi na huɗu - kayayyakin gidan abinci. Haka ne, Ee, kada ku yi mamaki, domin suna ɗauke da ƙyallen madara iri ɗaya da yisti, kusan dukkanin kayayyakin gari suna ɗauke da cholesterol. Guda iri ɗaya ke amfani da cakulan, da samfuran inda ake gabatar da su.

Kula da lafiyarku, ya kamata kuyi tunani game da hanyoyin magance zafi na abinci. Misali, idan kuna soya dankali ko wasu kayan lambu a cikin man alade, to, hakika, kwanon zai ƙunshi karuwar abubuwa masu lahani. Amma yin burodi ko tuƙa ana ɗauka hanyar da aka fi dacewa ta samfuran dafa abinci, musamman daga nau'ikan da ke sama.

Ina so in ba da kulawa ta musamman ga teburin samfurin, za mu yi la’akari da shi dalla-dalla:

• Naman sa ƙan zuma 2000
• Naman sa Buds 750
• Alade tsintsiya 370
• Nuwan naman alade 350
• Harshen alade 55
• Naman saniya 95
• Sanya naman sa 70
• Ganiya mai durƙusuwa 98
• Naman kudan zuma 410
• Harshen kudan zuma 160
• Tonarancin mai mai 97
• An Rago 75
• Rabbit 95
• Chicken nono 76
• Chicken zukatan 160
• Chicken hanta 495
• Kayan kwana 45
• Turkiyya 65
• Duck marasa fata 65
• Duck fata 95
• Pate 155
• Sausages 105
• Cervelat 88
• Tsiran alade da aka dafa 44
• Tsiran alade da aka dafa da mai mai 63
• Kwari 275
• Shrimp 154
• Sardines a cikin mai (gwangwani) 150
• Pollock 115
• Fresh and salted herring 98
• Fresh Crabs 88
• Trout da Salmon 57
• Fresh da gwangwani tuna 56
• Lambar 35
• Quail 650
• Chicken (duka) 560
• Goat madara 35
• Kirim mai kitse 120
• Kirim mai tsami na gida 95
• Cow na madara 6% na gida 35
• Milk 17
• Kefir 12
• Yogurt 9
• Cutar mai-mai mai 3
• Fatarar gida cuku 42
• Curd ya sayi 18
• Magani 2
• Cuku 117
• Cuku mai tsami (abun ciki mai sama da 45%) 115
• Cuku salatin salatin 58
• Cuku kirim a cikin wanka 89
• Man shafawa
• Ghee 285
• Man shanu na gida 245
• Kayan 115
• Fatai ko Kurdyuk 102

Jerin samfuran

Wadanne abinci ne ke dauke da sinadarai mai yawa:

1. Sausages da samfuran da aka gama.
2. Pate daga offal (hanta, kwakwalwa).
3. Caviar na nau'ikan kifi.
4. Kwai gwaiduwa.
5. Cuku mai wuya.
6. Shrimp da sauran abincin abincin teku.
7. Gwangwani nama ko kayan kifi.
8. Butter, mai kirim mai tsami mai tsami.

Wannan jerin abinci ne masu wadatar kwalayen dabbobi. Amfani da su yakamata ya iyakance yayin matsaloli tare da zuciya ko jijiyoyin jini, kazalika tare da haɓaka haɓaka LDL a cikin jini.

Learnara koyo game da Samfuran Cholesterol

Sausages da samfuran ƙare-ƙare sun ƙunshi babban adadin mai. An yi su ne daga naman alade ta amfani da offal. Tsiran alade shima ya ƙunshi kayan haɓaka kayan kwalliya iri iri da abubuwan kiyayewa, suna haifar da lahani ga jiki, yana aiki da gabobin ciki.

Kashewa yana da amfani kawai ga waɗanda ke fama da ƙarancin cholesterol da haemoglobin. Ya kamata sauran mutane su ci su da iyaka kaɗan. Offal yana dauke da mai mai yawa, saboda haka ba a ba su shawarar waɗanda ke cikin haɗarin bunkasa atherosclerosis.

Jerin samfuran da ke karkashin dokar ya ci gaba da taka rawa. Wannan kayan abinci, sau daya ne a jikin dan Adam, suka “sauke” hanta, da tilasta shi aiwatar da dumbin dumbin dumbin abinci mai yawa.

Akwai yawancin bitamin lafiya da abubuwa a cikin gwaiduwa, amma ba a ba da shawarar mutane da ke da babban LDL su ci ƙwai ba. An ƙuntatawa ta musamman akan gwaiduwa, ba sa taɓa furotin.

Cuku ba dole ne a cire shi gaba daya ba, amma har yanzu kuna sake bincika abubuwan da kuke son. Lokacin zabar cuku a cikin shago, kuna buƙatar yin taka tsantsan da kuma yin nazarin yawan adadin mai mai. Idan kashi 40-45% ne ko sama da haka, to ya fi kyau ka ƙi sayen irin cuku.

An haramta amfani da shrimp da abincin teku tare da babban cholesterol. An dakatar da amfani da su kuma an ba da fifiko ga kifayen nau'ikan mai mai.

Abincin gwangwani na Cholesterol an fi warewa a cikin abincin. Domin suna dauke da kayan kariya masu cutarwa. Idan kana son ci gaba da matsayin LDL a cikin ka'idodin, to, za a watsar da daskararren mai ko sardines har abada.

Tare da babban cholesterol, ba a hana kayayyakin kiwo ba. Amma kirim mai tsami da man shanu suna dauke da mai mai yawa. Ba'a amfani da shi ta jiki ya zauna akan bangon jijiyoyin jini, daga ƙarshe yana haifar da filayen atherosclerotic.

Abin da wasu abinci suke da yawan cholesterol:

Abinci mai sauri shine samfurin da aka gama dashi wanda ya haɗa da fatalwar transgenic. Yin amfani da abinci mai sauri yana haifar da kiba. Tare da yin amfani da irin wannan abincin yau da kullun a cikin hanta, matakan insulin suna ƙaruwa sosai. Wannan yana haifar da wasu matsaloli, jiki yana motsawa da sauri, cututtuka daban-daban suna faruwa, alamun farko na atherosclerosis da thrombosis sun bayyana.

Nama da ake sarrafawa ko “sarrafawa” sune kayan yanka da za'a iya samu cikin shago cikin sauƙi. Zai yi wuya a faɗi menene waɗannan cutlet ɗin da aka yi da su, amma abu ɗaya ne tabbatacce, ba a ba da shawarar cin su a cikin mutanen da ke da ƙwaƙwalwar ƙwayoyi.

Shin abincin da ake shukawa yana da cholesterol?

Wadanne kayan abinci ne suke da cholesterol? Ana samo shi cikin margarine kawai, kamar yadda aka yi shi daga fats transgenic. Gaske na dabino mai ma'anar da wuya yana da amfani, amma ana samunsa a kusan dukkanin nau'in margarine.

Yanayin rayuwar da ya dace yana nufin barin margarine, phosphide da shan sigari. Wannan zai taimaka wajen kwantar da hankula, amma don inganta sakamako kana buƙatar ganin likita.

Yana da mahimmanci a lura cewa kusan dukkanin samfuran dabbobi suna haifar da haɓaka ƙananan lipoproteins mai yawa a cikin jini. Ba za ku iya faɗi game da kayan lambu da 'ya'yan itatuwa ba. Sun haɗa da wani abu - phytosterol.

Phytosterol, kamar cholesterol, yana cikin haɓakar ƙwayoyin sel. Amma tunda wannan sinadari na asalin tsiro ne, yana da sakamako mai akasin haka kan matakin lipoproteins.

Antioxidants, phytosterol, pectin da sauran abubuwa ya kamata su taimaka wa jiki a cikin yaƙi da atherosclerosis, bugun zuciya da bugun jini.

Wadanne irin abinci ne suke kara cholesterol na jini? Daga waɗanda suke ɗauke da ɗimbin kitse na dabba ko asalinsu. Hakanan yana da kyau a guji kamanceceniya (ana haɓaka su da mai mai). Carcinogens yana tsokani samuwar ciwace-ciwacen ciwace-ciwacen daji, yana shafar aikin hanta da zuciya.

Wadanne abinci ne ke dauke da sinadarai mai yawa, tebur:

Lokacin zabar wani magani a cikin kantin magani don rage cholesterol jini, yana da daraja la'akari da yadda allunan zasu zama tasiri. Wannan ya dogara ne akan mutum kai tsaye, saboda ban da shan magunguna, yana iya shafar alamu a wata hanya - ta hanyar nazarin tsarin abincin da ƙin yin amfani da samfuran cutarwa.

Don takaitawa

Duk wannan bayanin ba yana nufin cewa ku bar yin amfani da duk waɗannan samfuran ba, kuma a zahiri canza zuwa "makiyaya", cin abinci na ganye kawai da ganyen letas. Ya isa a bincika rage cin abincinka, ƙi ko hana amfani da samfuran "mara kyau" don lafiya. Da kuma karanta labarin a kan yadda ake saurin rage ƙwayar cholesterol.

Gabaɗaya, idan muka zana misalin da rarrabuwar cholesterol cikin "kyakkyawa" da "mara kyau", to kawai kuna buƙatar shirya jita-jita da kyau daga samfuran da ke sama, bawai don amfani da gishiri da yawa ba. Ya isa don ƙara kayan yaji da lafiyayyen kayan yaji da lemo na ɗiya ko ruwan lemun tsami a gishiri, yi amfani da kayan ƙanshi da na yaji domin inganta ɗanɗano kowane kwano.

Lokacin dafa abinci, yi ƙoƙari kada ku cika yawancin jita-jita, kuma, in ya yiwu, ƙara mai kayan lambu a cikin kayan da aka gama, kuma ba lokacin soya ba. Af, yana da kyau maye gurbin tururi ko yin burodi a cikin tanda. Kuma ga kowane nama ko tasa kifi ƙara kayan lambu da hatsi gefen yi jita-jita, salads daga sabo ne kayan lambu.

Mun sami cikakkiyar masaniyar hanyar abin da samfuran samfuran keɓaɓɓun cholesterol suke, jerin abubuwan tebur dalla-dalla game da samfuran duka da ƙimar abubuwan da ke ba mu sha'awa.

Wannan shi ne ainihin abin da zan so in faɗi a cikin labarin yau, ya ku abokai na. A kan irin bayanan kula, zan so in gaishe ku kuma ku tuno cewa ya cancanci yin rijista zuwa sabuntawar yau da kullun. Kada ku manta ku kuma bayar da shawarar shi ga abokanka da abokan aiki, barin maganganun da ra'ayinku, raba bayani akan hanyoyin sadarwar zamantakewa.