Manyan Abincin Cholesterol

Idan an gano cutar hypercholesterolemia a farkon matakin, kuma mai haƙuri bai riga ya inganta rikice-rikice ba, abinci mai dacewa tare da ƙarancin abinci mai cike da ƙoshin mai zai taimaka wajen daidaita cholesterol na jini, ya isa a sami girke-girke don rage cholesterol. Ka'idojin shigar lipoprotein tare da abinci bai wuce 300 MG ba, amma ga wasu gungun marasa lafiya wannan alamarin an rage sosai zuwa 100 MG ko ma ƙasa da haka.

Don kiyaye daidaitaccen mai a jikin mutum da daidaita al'ada na lipoproteins, ana bada shawara don bin rage cin abinci mai yawa cikin cholesterol.

Yi la'akari da girke-girke da aka bada shawarar don ƙwayar cholesterol.

Recipe 1 - Kayan Abincin Cutari na Steamed

Sinadaran

dankali - 2 inji mai kwakwalwa.,
semolina - 2 tbsp. cokali
beets mai sikelin - 2 inji mai kwakwalwa.,
karas - 3 inji mai kwakwalwa.,
albasa - 1 pc.,
prunes - 50 g
farin sesame - 10 g,
gishiri - 0.5 teaspoon.

Tafasa dankali a cikin fatansu ko gasa a cikin tanda. Grate karas a kan kyakkyawan grater, matsi kadan don rabu da yawan ruwan 'ya'yan itace. Yi daidai da beets, kar a manta da matsi ruwan. Yanke sara da albasa da Mix tare da karas da beets.

A cikin farantin mai zurfi, haxa kayan lambu da semolina. Grate da dankali da aka sanyaya a kan m grater, sara prunes tare da wuka, ƙara komai ga kayan lambu mai daɗi. Sanya gishiri da kuma haɗuwa da kyau. Kirkiro kananan patties kuma yayyafa su da sesame tsaba. Sanya a cikin jirgin ruwa mai ruwa mai ruwa biyu, dafa don minti 25-30.

Recipe 2 - Salatin kayan lambu tare da avocado

avocado - 2 inji mai kwakwalwa.,
Bulgaria jan barkono - 2,
letas - 100-150 g,
sabo ne kokwamba - 2 inji mai kwakwalwa.,
seleri stalk - 2 inji mai kwakwalwa.,
Dill - karamin taro,
gishiri a bakin wuka
Man zaitun - 0.5 tsp.,
ruwan 'ya'yan lemun tsami - 0.5 tsp

Wanke da bushe letas da kyau, sannan ku tsage su da hannu. Yanke zuriya daga avocado, bawo 'ya'yan itacen kuma yanke naman sa a kananan cubes. Sauran kayan lambu kuma an yanka su a cikin cubes. Sanya komai a ganye na letas, sara da dill ɗin a zuba a ciki. Gishiri kadan. Sanya kayan miya: hada man zaitun da ruwan lemun tsami. Hada da Mix komai.

Recipe 3 - Salatin 'Ya'yan itace

abarba - 100 g
apples - 200 g
peach - 100 g
walnuts (peeled) - 50 g,
ruwan 'ya'yan lemun tsami - 2 tbsp. cokali
sukari - 2 tbsp. cokali.

A wanke dukkan 'ya'yan itatuwa, iri, a yanka a cikin cubes. Yankakke sara walnuts. Haɗa ruwan 'ya'yan lemun tsami tare da sukari. Hada dukkan kayan abinci da aka shirya da kuma lokaci tare da lemon tsami.

Yin amfani da irin waɗannan girke-girke na cholesterol da gaske yana taimakawa rage shi. Amma yana da mahimmanci a fahimci cewa ba duk nau'ikan irin waɗannan marasa lafiya ana nuna musu rage cin abinci gaba ɗaya ba na cholesterol. A mafi yawan halayen, wannan lipoprotein ya kamata har yanzu ya kasance a cikin abincin marasa lafiya waɗanda ke da cutar cholesterol mai haɓaka. Sannan likitoci suna ba da shawarar mannewa ga abinci tare da rage abun cikin abinci. Yana da kyau a lura cewa kafin ka fara bin duk wasu ka’idoji na abin da ake ci, lallai ne a nemi likita.

Ciarancin Cholesterol Recipes

Don daidaita lipoproteins a cikin jini, ya zama dole ba kawai don rage taro na "mummunan" cholesterol ba, har ma don ƙara matakin "kyawawan" fats. Don wannan, wajibi ne don canza wasu hanyoyin zuwa abinci mai gina jiki, ƙara yawan abubuwan da ke cikin abinci mai kyau a cikin abincin. Muna ba da girke-girke masu sauƙi mai sauƙi mai ɗanɗanarwa waɗanda marasa lafiya da keɓaɓɓen ƙwayar jini za su iya gwadawa.

Recipe 1 - Chicken nono tare da kayan lambu

kaji mai nono - 1 pc.,
zucchini - cs inji mai kwakwalwa.,
karas - 1 pc.,
barkono kararrawa - 1 pc.,
albasa kai
gishiri da barkono baƙi ƙasa ku dandana.

Ga marasa lafiya da keɓaɓɓen cholesterol, zai fi kyau a dafa nama don ma'aurata, don haka kuna buƙatar bulo biyu don dafa wannan tasa.

Yanke nono a kowane bangare, barkono, gishiri kuma saka a cikin kwano na biyu tukunyar jirgi. Yanke duk kayan lambu a cikin kananan yanka, da albasarta a cikin rabin zobba. Sanya komai a cikin tukunyar jirgi biyu. Bayan dumama ruwan, dafa kwano na minti 25.

Recipe 2 - miyan zomo da buckwheat

kafafu na zomo - 2 inji mai kwakwalwa.,
dankali - 2 inji mai kwakwalwa.,
buckwheat - 100 g
karas - 1 pc.,
albasa - 1 pc.,
Man zaitun - 1 tbsp. cokali biyu
gishiri da barkono dandana,
ganye dandana.

Kurkura zomo, zuba ruwa mai sanyi a cikin miya a saka a wuta, a dafa tsawan 1.5. A wannan lokacin, kuna buƙatar shirya kayan lambu: bawo, wanke, sara da albasa, haɗa da karas a kan m grater, kuma sauté su a cikin man zaitun. Drem dankali A ware buckwheat da kurkura. Finely sara da ganye.

Lokacin da aka dafa naman zomo, sami shi, raba shi da ƙashi kuma a yanke gunduwa-gunduwa, ɗayan kuɗin kuma a sake kunna wuta. A cikin tafasasshen ruwa sa zomo da buckwheat, dafa minti 10. Sanya dankali da albasarta mai kyau da karas, gishiri, barkono, dafa don wani mintuna 10-15. Lokacin da miyan ta shirya, kashe kuma ƙara yankakken ganye.

Za a iya maye ƙafafun zomo a cikin wannan girke-girke tare da sauran nama mai durƙusad da - turkey kaji, nono kaza, ɗan rago. Madadin buckwheat, zaku iya sanya lentil - kuna samun abincin da ba shi da dadi da abinci mai ƙanshi.

Recipe 3 - Oatmeal tare da Suman

oatmeal - 1 kofin,
gyada kabewa - 300 g,
madara skim - kofuna waɗanda 2.5,
ruwa - kofuna waɗanda 0.5
sukari - 3 tbsp. cokali
gishiri dandana.

Yanke kabewa da aka tsabtace daga sashin fibrous da ɓawon burodi, a yanka a cikin cubes, zuba ruwa a cikin saucepan kuma dafa a kan zafi kadan na mintina 15. Lokacin da ta zama mai laushi, sai a matse abin da ke cikin kwanon da mai tura.

Zuba madara a cikin puree sakamakon, kawo zuwa tafasa da kuma zuba oatmeal. Dafa irin wannan kwandon na wani mintina 15, yana motsa su lokaci-lokaci. Idan ya yi kauri, kara gishiri da sukari sai a dafa wasu yan mintuna. Kuna iya ƙara yankakken walnuts ko almon a cikin kwandon da aka gama. A lokacin rani, sabo ne berries zai zama ingantacciyar ƙari ga irin wannan porridge: raspberries, currants, blueberries.

Recipe 4 - Braised Mackerel tare da kayan lambu

mackerel - yanki 1,
dankali - 500 g
tumatir cikakke - 2 inji mai kwakwalwa.,
karas - 1 pc.,
kan albasa - 1 pc.,
gashin gashin albasa - kore 1,
man zaitun - 40 g,
gishiri da barkono dandana.

Defrost mackerel, gut, kurkura a ƙarƙashin ruwa mai gudana kuma a yanka a cikin yanka. Gishiri da barkono kadan, soya kifi a cikin kwanon rufi na mintina 2 a kowane gefe. Kwasfa, wanke da sara da dankali da sanduna na bakin ciki. Yanke karas cikin yanka, albasa cikin yanka, tumatir cikin yanka. Tafasa dankali kusan har a shirye cikin ruwan gishiri, sauran kayan lambu - mai wucewa tare da ƙari na man zaitun.

Canja wurin kifin soyayyen, dankalin da aka dafa, kayan lambu sauteed a cikin kwanon rufi mai zurfi, yayyafa tare da albasarta kore kuma ƙara ruwa kadan. Idan ya cancanta, gishiri da barkono. Damu a kan zafi kadan har sai an dafa mackerel.

Ta amfani da irin wannan girke-girke, zaku iya samun raguwa mai rage yawan jini a cikin jini. Yana da mahimmanci don ƙara abun ciki na abinci mai fiber a cikin abincin - 'ya'yan itatuwa, kayan lambu. Ta bin irin wannan abincin, ba za ku iya kawai daidaita tsattsauran ƙwayar cuta ba, amma kuma inganta lafiyar gaba ɗaya. Irin wannan tsarin abinci mai gina jiki yana ba ku damar rage nauyi, wanda zai iya tasiri tasoshin jini da rage haɗarin haɓakar atherosclerosis.

Abincin da ke rage cholesterol

Don daidaita daidaiton ƙwayar lipid a cikin jiki, ya zama dole ba kawai don rage cholesterol "mara kyau" ba, har ma don ƙara "kyakkyawa". Don wannan, akwai samfurori na halitta waɗanda, lokacin da aka kara su cikin jita-jita, cimma sakamakon da ake so. Samfuran da ke rage wadataccen cholesterol a cikin jini:

Avocado Saboda wadataccen abu na phytosterols, wannan 'ya'yan itacen yana ba ku damar rage jimlar cholesterol da kusan kashi 8%, yayin da lipids ɗin "kyawawa" ke ƙaruwa da 15%.
Man zaitun Idan a cikin abincin dabbobi da kayan abinci na yau da kullun a cikin abinci an maye gurbinsu da man zaitun (lokacin da aka soya, salatin miya), zaku iya rage LDL a cikin jini da 18%.
Allam Wadannan kwayoyi suna iya magance matsalar sinadarin cholesterol sabili da abubuwan da suke amfani da kwayoyi iri daya. Kasancewar 60 g na almon a cikin abinci na yau da kullun yana sa ya yiwu a rage jimlar lipid ta 7%.
Oatmeal. Fibre, yana ƙunshe da adadi mai yawa, yana ɗaure mummunan cholesterol kuma yana cire shi daga jiki. Kyakkyawan al'ada ga marasa lafiya da ke cikin cholesterol mai yawan jini shine shan oatmeal don karin kumallo.
Sardines, kifin daji, tuna, mackerel, kwalin da sauran kifayen da ke rayuwa a cikin tekuna masu sanyi. Suna da arziki a cikin Omega 3 kifin mai, wanda ke tsara samar da lipids a jiki.
Kayan kiwon kudan zuma: pollen da pollen. Suna ba da gudummawa ga cirewar cholesterol na jiki.
'Ya'yan flax Hakanan suna dauke da Omega 3, don haka idan kun kunna su, suna da tasirin gaske akan ma'aunin lipid.
Wake, lentil da Peas. Suna da arziki a cikin ƙwayar mara nauyi, saboda haka jita-jita akan su suna taimaka wajan kawar da yawan lemu.
Bran Brown shinkafa. Wannan samfurin yana kashe tsuntsaye biyu tare da dutse guda: yana ɗaukar cholesterol mai yawa "a cikin jini kuma yana cire shi daga jiki, kuma yana da wadatuwa a cikin phytosterols, saboda haka yana iya hana ƙwayoyin lipid kuma ba kawai rage LDL ba, amma kuma yana ƙara yawan ƙwayar cholesterol.
Duk 'ya'yan itatuwa masu launin ja, shuɗi da shunayya. Suna da arziki a cikin polyphenols, wanda bi da bi suna taimakawa wajen samar da cholesterol din “lafiya”.
'Ya'yan itãcen marmari da berries tare da babban abun ciki na antioxidants: apples, kiwi, cranberries, currants, watermelons.
Tafarnuwa. Ana kiranta mafi ƙarfin sifa ta zahiri, wacce a zahiri tana hana haɓakar LDL, cikin sauri yana rage babban cholesterol a cikin jini.

Ta hanyar rarraba abincinka da waɗannan samfuran, a cikin 'yan watanni kawai zaku iya rage matakan "mummunan" cholesterol kuma ku haɓaka lafiya.

Abin da abinci ya kamata a zubar da high cholesterol

Ofayan manyan abubuwan da ke haifar da hypercholesterolemia shine ake kira abincin da ba shi da lafiya, lokacin da cholesterol a cikin adadi mai yawa ya shiga jiki tare da abinci. Idan mai haƙuri yana da irin wannan ilimin, likitoci suna ba da shawara su bar samfuran masu zuwa:

Margarine Wannan kitse na hydrogenated a cikin dan kankanin lokaci yana iya ƙara girman matakin "mummunan" cholesterol a cikin jini, don haka ya kamata a zubar da wannan samfurin ba kawai ga marasa lafiya da hypercholesterolemia ba, har ma don mutane masu lafiya.
Qwai. Yawancin cholesterol suna cikin yolks, amma za'a iya amfani da furotin a cikin abincin abinci.
Kasancewa. Suna da arziki sosai a cikin ƙoshin dabbobi, saboda haka sinadarin su fiye da halatta na al'ada. Af, za a iya haɗa pate hanta a cikin wannan rukuni.
Nama kayayyakin da aka gama dasu. Da fari dai, suna dauke da naman alade, wanda a cikin shi ya cika da ƙoshin dabbobi. Abu na biyu, dukkan nau'ikan kari na iya shafar metabolism din mai a jiki.
Cuku Duk waɗannan samfuran tare da mai mai fiye da 45% suna haifar da barazanar kai tsaye ga tasoshin jini, tunda lipids a cikin jini daga gare su suna tashi da sauri.
Caviar Abin mamakin shine, wannan abincin zai iya cutar da jiki kuma yana haɓaka matakan LDL da sauri a cikin jini.
Mussel, oysters da jatan lande kuma suna iya haɓaka cholesterol, saboda haka irin waɗannan jita-jita ya kamata a baje su a lokuta na musamman.

Tsarin abinci mai gina jiki na Manyan Cholesterol

Dalilin abincin yakamata ya zama abinci kawai tare da ƙarancin cholesterol ko kuma ba tare da shi ba. Amma yana da mahimmanci ba wai kawai a ci “daidai” da abinci mai kyau ba, har ma don tsara tsarin abinci gaba ɗaya. A kan wannan, masana ilimin abinci sun ba da ƙa'idodin duka:

Haɓaka abincin da ƙwayar tsirrai - wannan zai ba ka damar iya cire cholesterol mafi kyau "mara kyau",
Ya kamata a musanya kitse na dabbobi kamar fats na kayan lambu. Wajibi ne a rage yawan amfani ko, in ya yiwu, a ki ki samfuran kiwo, nama (musamman kayan da aka gama na cin rabin abincin), man shanu, margarine da wasu. Muna buƙatar neman madadin mai lafiya: cuku mai ƙarancin mai, madara, man zaitun,
Sauya nama da kifi. Wannan ya sa ya yiwu ba kawai don rage cholesterol shiga cikin jikin mutum ba, har ma don amfani da kitse na kitse wanda ke motsa ƙwayar lipid a cikin jiki,
Wajibi ne don sarrafa adadin kuzari a cikin jiki don sannu a hankali dawo da nauyi zuwa al'ada. Wannan dalilin zai rage haɗarin haɓakar atherosclerosis,
Ya kamata ku ba da fifiko ga samfuran da ke da ɗan ƙaramin tasirin magana,
Suna ba da shawarar cin abinci a cikin karamin rabo akalla sau 5 a rana,
A kiyaye mafi karancin abinci da abubuwan dafaffun sukari
Lokacin zabar zabin karin kumallo, yakamata ku bayar da fifiko ga hatsi daga hatsi ba tare da amfani ba,
Zai dace a rage yawan gishirin yau da kullun zuwa 5 g.

Masana ilimin gina jiki suna ba da shawara ga irin waɗannan marasa lafiya don tsara abincinsu na yau da kullun don darajar ƙimar yau da kullun ta kasance a cikin kewayon 2200-2500 kcal. Sakamakon irin wannan abincin ya kamata ba kawai rage yawan ƙwayar jini ba, har ma da daidaita hanta da hanta, haɓakar metabolism da haɓaka haɓakar jini.

Don daidaita metabolism na lipid a cikin jiki, kawai kuna buƙatar sake nazarin abincin ku na yau da kullun kuma kuyi wasu gyare-gyare a ciki. Idan kayi daidai hada abincinka, zaka iya yin gaba daya ba tare da kwayoyin magani ba. Amma idan likita ya nace game da fara maganin ƙwayar cuta, bai kamata ka ƙi shi ba, tun da sakamakon bincike na cholesterol na iya zama abin takaici: idan lipids a cikin jini suna da yawa, akwai haɗarin cutar jijiyoyin jiki. A wannan yanayin, an tsara statins, fibrins, nicotinic acid da wasu magunguna masu rage ƙwayar cholesterol.

Cholesterol - Manyan Ka'idoji

Masana kimiyyar zamani sun yarda cewa ba lallai bane a cire cholesterol gaba daya. A cikin matsakaicin matsakaici, yana ba da gudummawa ga daidaitattun abubuwa masu mahimmanci. A cikin yanayin al'ada, jiki yana ta da kansa kai tsaye har zuwa 4 grams a kowace rana. Ana aiwatar da wannan hanyar a cikin hanta kusan kashi 80%. Duk abin da sauran kwayoyin halitta suke yi.

Cholesterol yana ɗauka ba kawai don samar dashi ba, har ma don ciyarwa. Ana amfani da kusan kashi 80% na kayan yau da kullun don waɗannan mahimman dalilai kamar:

Kwayoyin cholesterol da ke cikin kwakwalwa a dabi'ance suna zuwa ne don samar da kayan aiki masu amfani daban-daban na kwayoyin jijiya.
Acid yana fitowa daga sashin da ke cikin hanta. An buƙace su da cikakkiyar emulsification da kuma cike da ƙoshin mai lahani a bangon karamin hanji.
Wani adadin cholesterol yana tafiya zuwa kwantar da bitamin D a cikin farfajiyar ciki tare da tasirin sakamako akan fatar hasken rana, haka kuma tsarin samuwar da riƙe danshi a farfajiyar epidermis. Kamar yadda kake gani, cholesterol a cikin matsakaiciyar matsakaiciyar kima yana tallafawa jiki a cikin yanayin al'ada, yana kara karfin garkuwar jiki.

Idan ka bi tsarin abinci kuma ka yi amfani da magunguna don maganin cholesterol ba tare da wata damuwa ba, zai yuwu a sami wasu matsaloli. Daga cikin abubuwan da suka zama ruwan dare, ana iya lura da raguwa a cikin ayyukan jima'i, kuma mata galibi suna haɗuwa da irin wannan abin da ba shi da kyau kamar amenorrhea.

Masu sana'a sun yarda cewa rashin isasshen cholesterol kai tsaye yana haifar da bacin rai da rikicewar kwakwalwa.Wajibi ne a tabbatar da cewa jimlar cholesterol ta kasance a matakin al'ada, domin rabo na "mara kyau" da "kyakkyawa" cholesterol yayi kyau sosai.

Ba shi da wuya a tantance wannan, kawai kuna buƙatar rarraba jimlar adadin kayan zuwa adadin "kyakkyawa". sakamakon da aka samo daga wadannan lissafin kada ya wuce shida, amma idan yayi kankanin adadi, wannan na iya zama wata matsala.

Menene matsayin cholesterol a cikin jini

Dangane da bayanai na musamman na maganin zamani, nazarin fannin cututtukan da ke da alaƙa da tasoshin jini, akwai alamomi na yau da kullun adadin mai mai a cikin jini.

Jimlar cholesterol ba ta wuce 5.2 mmol a kowace lita, ƙarancin ƙarancin ƙasa ya wuce 3.5 mmol, babba ya fi mm 1ol, kuma adadin triglycerides shine 2 mmol a kowace lita.

Idan akwai gazawa a cikin waɗannan alamomin, sau da yawa tare da ƙima mai zurfi, zaku buƙaci ku kula da ƙwararrun magani na ƙoshin lafiya, don kafa abinci mafi dacewa.

Akwai wasu 'yan ka’idoji da zasu taimaka rage karfin cholesterol yadda ya kamata.

Don rage cholesterol da sauri, kuna buƙatar bin wasu ƙa'idodi na abinci. Zai ɗauki ɗauka don cire kayan abinci waɗanda ke haifar da mummunar cholesterol. Zaka iya saukar da cholesterol cikin sauri tare da magunguna.

Kuna buƙatar haɗawa a cikin abincinku irin waɗannan abincin da ke ɗauke da fatsun monounsaturated na musamman, pectin mai lafiya, fiber mai mahimmanci da ƙamshin omega-polyunsaturated mai mahimmanci. Amfani da waɗannan samfuran, zaku iya kula da ingantaccen cholesterol, runtse shi ko cire "mummunan".

Daga cikin mahimman ka'idodin abinci mai gina jiki, ana iya rarrabe mahimman abubuwan:

Yawancin amfani suna nan a cikin kifi - tuna, mackerel. Don hanzarta rage yawan matakan cholesterol mara kyau, kawai ku ci gram 100 na kifin sau biyu kowane kwana bakwai. Wannan kyakkyawar dama ce don kula da duk jini a cikin nau'in cutar mai narkewa, watau, zaka iya rage haɗarin bugun jini.
Yana da kyau ku ɗan ci ɗan kwaya. Wannan shi ne samfurin da yake ƙoshin mai, wanda a cikinsu akwai mai ƙamshi mai yawa. Masana sun ba da shawarar cin 30 na kwayoyi a kowace rana. Zai iya zama walnuts, itacen al'ul na Siberian, gandun daji, Brazil, almon, pistachios da cashews.
Abu ne mai yuwuwa don ƙara yawan kwale-kwale ta hanyar amfani da ƙwayar sunflower a lokaci guda, ƙwayoyin flax mai lafiya, ƙwayar sesame. Don fahimtar kimanin adadin adadin ƙwayoyin da aka cinye, yana da daraja sanin cewa 30 grams shine walnuts 7, almonds 22, cashews 18 ko 47 pistachios.
A cikin abincin, yana da daraja ƙara ba kayan mai kayan lambu na yau da kullun ba, amma ba da fifiko ga linseed, soya. Mafi amfani shine man zaitun. Zai fi kyau a ƙara da shi sabo a abinci, a cikin salads. An ba da shawarar cin samfuran soya da zaituni mai lafiya, kawai babban gaban rubutun a kan kunshin dangane da kasancewar GMOs.
Don rage abu, yana da daraja cin 35 grams na sabo na fiber kowace rana. Wannan abu ne na musamman wanda yake kasancewa a cikin mai yawa a cikin hatsi, a cikin Legumes na ganye, a cikin bran, a cikin ganye, a cikin kayan lambu da 'ya'yan itatuwa daban-daban. Ya kamata a cinye Bran a cikin cokali 2 kuma a tabbata a sha komai da ruwa.
Kada ku manta da apples da sauran 'ya'yan itãcen marmari. Suna da pectin mai amfani, wanda zai baka damar cire yawan kiba ko kuma rage shi. Ana samun adadin pectins da yawa a cikin abinci irin su kankana, 'ya'yan itacen citrus, beets, furen rana. Pectin abu ne mai amfani sosai wanda ke inganta kawar da gubobi wanda ke haifar da cutar mai karafa, wanda yake da matukar muhimmanci a yanayin muhalli mara kyau na biranen zamani.
Don cire yawan ƙwayar cholesterol daga jini ko rage shi, daga lokaci zuwa lokaci wajibi ne don gudanar da aikin ruwan 'ya'yan itace. Yana da amfani a yi amfani da ruwan 'ya'yan itace daga' ya'yan lemo daban-daban - orange, innabi. Idan kuna shirya abarba, pomegranate, apple ko wasu ruwan 'ya'yan itace, zaku iya ƙara ruwan' ya'yan lemun tsami kaɗan a ciki. Yana da kyau cinye ruwan 'ya'yan itace iri iri, da kuma kayan lambu, musamman daga karas da beets lambu. Ya kamata a cinye kowane ruwan 'ya'yan itace a hankali, musamman idan akwai matsaloli tare da hanta. Kuna buƙatar farawa tare da mafi ƙarancin kashi, a hankali yana ƙara shi.
Fresh kore shayi yana da amfani sosai ga babban cholesterol. Tare da shi, ba za ku iya rage mummunan cholesterol kawai ga jiki ba, amma ƙara yawan kyakkyawa. Za a iya maye gurbin shayi tare da ruwan ma'adinai lokaci zuwa lokaci.

Haka kuma akwai wasu ƙa'idodi masu ƙoshin abinci a cikin manyan ƙwayoyin cuta. Yawancin masana suna lura cewa kusan kowane mutum a cikin jiki yana da kwayar halitta wanda ke haɓaka adadin ƙwayoyin cholesterol.

Don kunna shi, ya isa kawai ku ci ku ci yadda yakamata a kowane awa 4 kuma zai fi dacewa a lokaci guda. Don haka rage saukar da cholesterol tare da magunguna na mutane bazai buƙata ba.

Mutane da yawa suna tunanin cewa don rage yawan ƙwayar cuta mai haɗari, kuna buƙatar barin ƙwai da man shanu, da zato ba zaku iya cin man alade ba.

Masana kimiyya sun yanke shawara cewa wannan kuskuren fahimta ne cewa haɗin kwayar abu a cikin hanta ya dogara da girman da ke shiga tare da samfuran. A takaice dai, kwayar zata karu idan kayan dake cikin jini yayi kadan sannan za'a iya raguwa idan har zai samu mai yawa.

Man da ƙwai sun ƙunshi cholesterol masu amfani, bai kamata ku ƙi yin amfani da su ba. Wannan dokar dole ne a kafa ta kayayyakin da ke dauke da naman sa mai narkewa ko kuma kitse mai kitse.

Wajibi ne a rage yawan shafawar kirim, madara mai mai, kirim mai tsami na gida, gami da cuku mai kitse. Yana da mahimmanci a tuna cewa ana samun yawancin ƙwayar cholesterol a cikin kitse na abincin dabbobi masu asali.

Dangane da haka, idan kuna buƙatar rage yawan ƙwayar cholesterol, ya kamata ku ware waɗannan samfuran. Idan ana amfani da naman kaji, to lallai ne a cire fata daga ciki, a ciki ne mai yake a ciki kuma ana iya rage adadinsa.

Dabaru na kan mutum

Kuna iya rage jimlar cholesterol mai cutarwa ga jikin mutum tare da taimakon ingantaccen abinci, amma kuma ta hanyar wasu girke-girke na maganin gargajiya.

Don samun sakamako mafi kyau, yana da daraja mutum ya fara samun kwararrun masu ba da shawara. Wannan zai taimaka don guje wa matsalolin da ke tattare da rashin lafiyan, contraindications, da kuma samar da babban sakamako na warkewa.

Da ke ƙasa za a gabatar da adadi mai yawa na girke-girke na mutane daban-daban, waɗanda ke da ikon taimakawa kawar da ƙwayar cholesterol daga dukkan alamu mara kyau da sakamako. Waɗannan sune magunguna mafi kyawun jama'a don ƙwayar haɓakar jini.

Daga cholesterol mai hawan jini, Linden yana taimakawa sosai. Kuna iya amfani da foda daga fure mai tsire-tsire da aka bushe. Ana ɗaukar magani na karamin cokali sau uku a rana. Hanyar magani shine wata daya, sannan zaku iya ɗaukar ɗan gajeren hutu na mako biyu maimaita.

Fure daga furanni na shuka an wanke shi da ruwa bayyananne. Wannan shine ingantacciyar hanyar magance matsalar yadda ake rage ƙwayar cholesterol tare da magunguna.

A cikin aiwatar da sha, ana bada shawara don bin abinci mai sauƙi. Ya zama dole ku ci apples and fresh dill a kullum; suna ɗauke da adadin Vitamin C da pectins masu lafiya. Wannan haɗin abubuwa ne masu amfani waɗanda suke da tasirin gaske akan jijiyoyin jini da jijiyoyin jini.

Don samun sakamako mafi inganci kafin jiyya ko lokacin wucewarsa, ya cancanci inganta yanayin aikin hanta.

Ya dace a sha sauƙaƙe sauƙaƙawar cututtukan gargajiya da ake yi akan ganyaye daga kantin har tsawon mako biyu. Wannan na iya zama ganyaye irin su tansy, thistle madara, shopstore shop, talakawa ƙarancin masara. Kowane mako biyu, sakamakon abun da ke ciki dole ne a canza.

Propolis

Don tsabtace tasoshin da jijiyoyi daga abubuwan da aka tara, zai zama dole sau uku a rana, kimanin ashirin kafin cin abinci sha 6-7 na saukad da tincture kantin magani na propolis, zai fi dacewa 4%. Dole ne a narkar da magani na kabi'a kafin amfani dashi a cikin 35 ml na tsarkakakken tsarkakakken ruwa.

Jimlar magani na jimlar tsawon watanni 4. Mutane da yawa lokacin zabar magani, yadda ake rage cholesterol tare da magungunan jama'a, zaba shi.

Wake lafiya

Don samun abin da ake so na warkewa, ana buƙatar ɗaukar rabin gilashin wake, kai tsaye a cika shi da ruwa kuma a bar su a cikin irin wannan nau'in. Da safe, ruwan yana malalewa kuma an zubar da samfurin tare da sabon tsabataccen ruwa.

An dafa samfurin har sai an dafa shi cikakke kuma ana cin komai a matakai biyu. Gabaɗaya jiyya tare da magani na jama'a ya kamata aƙalla makonni uku. Yawan gilashin rabin gilashin ya ƙunshi gram 100 na wake, wanda ya isa ya rage cholesterol da 10% a cikin kwanaki 21.

Shuka magani Albarka

Wannan samfuri ne na musamman kuma mai inganci wanda aka tsara don rage ƙwayar cholesterol. Don samun sakamakon, kuna buƙatar ɗaukar sabbin kayan albarkatun ƙasa, wato, alfalfa yana buƙatar haɓaka a gida kuma nan da nan bayan bayyanar 'ya'yan fure, a hankali a yanka su su ci.

Wannan inji ana saninsa da kasancewar yawancin adadin masu amfani ga bitamin ɗan adam da ma'adanai daban-daban. Dankin ya sami damar yin nasara yadda yakamata ba kawai rage ƙwayar cuta ba, har ma da arthritis, gaba ɗaya yana raunana jiki tare da asarar gashi da ƙusoshin wucin gadi.

Ana ba da shawarar hanyar yin magani har sai matakin ya haifar da al'ada. Bayan haka, zai buƙaci a goya shi, ya kiyaye wasu ƙa'idodi na abinci da kuma amfani da wasu hanyoyin magani.

Flaxseed

Kuna iya rage adadin kuzarin a cikin jini ta hanyar amfani da flaxseed. Kuna iya siyanta a cikin daidaitattun magunguna. Kuna iya cin abinci, duka kuma duka a cikin ƙasa a cikin niƙa na niƙa, yana ƙara abinci.

Bayan wani ɗan gajeren magani tare da magani na magani ta zuriya, an lura da matsin lamba kan matsa lamba a cikin marasa lafiya, zuciya zata fara bugun kirji, kwanciyar hankali kuma yana inganta sosai.

Sakamakon sakamako mai kyau na cholesterol zai samu a hankali, amma gaskiya ne cewa za'a iya hanzarta aiwatar da tsarin abinci mai lafiya. Wannan ingantaccen magani ne na cholesterol tare da magunguna na mutane da kuma ingantattun hanyoyin rage fat mai.

Dandelion Tushen Jiyya

Daga Tushen Dandelion, a daɗe ana bushe da ƙasƙantar da kai, yana yiwuwa a shirya wakilin jiyya don aiki, za su iya rage ƙwayar cholesterol. Magungunan maganin da aka samo sakamakon rashin rikitarwa masu rikitarwa ana shan su ta sha kafin su ci abinci.

Bayan kimanin mako guda, babban ci gaba ya faru. Amfanin jama'a magani shine cikakkiyar rashin maganin.

Don shirya cakuda, kuna buƙatar ɗaukar ganyen seleri, sara da su kuma nan da nan saka a cikin ruwan zafi don gajeren tafasa. Bayan dafa abinci, wanda bai wuce fiye da minti biyu ba, an ja mai tushe, an yayyafa shi da tsaba na sesame, a ɗan ɗanɗano gishiri da sukari da mai.

Sakamakon shine mai ɗanɗano, maimakon abincin kalori mai sauƙi wanda za ku iya jin daɗin yin karin kumallo da cin abincin dare don haka rage haɗarin. Iyakar abin da kawai contraindication ne low jini saukar karfin jini.

Kula da lasisi

Don shirya cakuda magani, kuna buƙatar ɗaukar tablespoons biyu na yankakken lasisi na hankali a hankali. Foda an zubo da ruwan zãfi a cikin nauyin 0.5 lita. Haɗin yana tafasa na mintina 10 akan ƙaramin zafi, kuma bayan damuwa, za'a iya ɗauka.

Wannan abun da ke ciki ya sha daya bisa uku na gilashi kuma zai fi dacewa sau 4 a rana bayan cin abinci.

Bayan makonni biyu ko uku na magani, zaku iya yin hutu a cikin wata daya, sannan ku maimaita. Abubuwa biyu sun isa sosai don rage ƙwayar cholesterol.

Yin nazarin magunguna daban-daban na jama'a don maganin cholesterol mai yawa, mutane da yawa sun zaɓe shi.

Cakuda sophora da mistletoe kantin magani

Don shirya cakuda magani, kuna buƙatar ɗaukar kusan gram 100 na sophora da adadin mistletoe. Ana zubar da komai tare da lita na vodka na yau da kullun kuma an cire shi don girki a cikin duhu don akalla uku, kuma zai fi dacewa makonni huɗu.

A ƙarshen wannan lokacin, za'a iya ɗaukar abun da ke ciki, da farko a hankali ana tace su. Ya zama dole a dauki cakuda cokali daya sau uku kuma zai fi dacewa kafin a ci abinci. Aikin yana gudana har sai tin tin ya gama bushewa.

Hadin yana da yawa a cikin hakan, ban da damar rage babban kwayar cholesterol, abun da ke ciki na samar da ingantattun fannoni masu amfani na amfanin magunguna na mutane:

Inganta ƙwayar jijiyoyi
Kawar bayyanar cututtuka na hauhawar jini,
Kula da matsalolin zuciya masu haɗari iri iri,
Kuna iya rage kamshi na arteries da capillaries,
Tsarkakewa na jijiyoyin jiki.

Irin wannan tincture na mutane yana kulawa da tasoshin a hankali kuma yana hana alƙawarin su sosai. Samfurin da sauri yana kawar da kwayar cuta mai cutarwa ba kawai, har ma da irin waɗannan abubuwa masu haɗari kamar slags, baƙin ƙarfe da radionuclides. Wannan shine mafi kyawun mafita don cire cholesterol daga jiki a gida.

Gashin baki

Don shirya abun da ke tattare da magani na mutane, kuna buƙatar ɗaukar ganye na shuka, wanda tsawonsa shine 20 cm, a sara da shi a cikin sassan har ma, zuba lita na ruwan zãfi, sannan a cakuda shi da zafi kuma ku nace a rana. An adana jiko a cikin yanayin ɗakin kwanciyar hankali.

Sha da abun ciki na cokali kuma yayi daidai kafin cin abinci.

Don haka, yana da kyau a kula da shi na tsawon watanni uku, sannan a ɗauki gwaje-gwaje don tasiri don rage ƙwayar cholesterol. Amfanin magani tare da irin wannan girke-girke shine cewa zaku iya samun sakamako mai kyau ko da tare da isassun farashi na farko.

Tare da rage yawan adon kitse akan tasoshin jini a jikin mutum, abubuwan mamaki kamar raguwar sukari, sake sanya cysts a cikin kodan ya faru, kuma gwaje gwajen hanta na asali sun koma na al'ada.

Warkewar hadaddiyar giyar na cholesterol

Idan bayan amfani da ɗayan girke-girke na sama na jama'a an sami sakamako mai kyau, zaku iya kula da wannan yanayin ta hanyar karatun shekara-shekara tare da hadaddiyar giyar da ta dace.

Don shirya shi, kuna buƙatar ɗaukar waɗannan abubuwan da aka haɗa:

Ruwan 'ya'yan itace na kilogram na lemons,
Aƙalla kimanin gram 200 na tafarnuwa.

Ya kamata a ba da abun da ke ciki na kusan kwanaki uku kuma a ɗauka bayan wannan cokali, a baya an narke shi sosai cikin ruwa. Lokacin jiyya shine amfanin gabaɗaya. Bayan wannan, babu matsalolin tabbas.

Cokali, yawan shan ruwan 'ya'yan itace daga cyanosis da ash

Don rage ƙwayar cholesterol, ku ci more eggplant. Zai fi kyau a yi amfani da su a cikin gurbataccen tsari, inganta ɗanɗano su da taimakon kayan lambu tsufa a cikin ruwan gishiri.

Zaka iya aiwatar da matsala da sauri tare da shudi cyanosis. Gilashin wannan kayan albarkatun an zuba cikin ruwa na 300 ml na ruwa, an kawo komai a cikakkiyar tafasa kuma har yanzu ya ɓoye na kimanin minti 30. Kuna buƙatar sha jiko sau uku a cokali bayan cin abinci, kuma lokaci na ƙarshe ya kamata a sha kafin zuwa gado.

Matsakaicin lokacin magani tare da magunguna na jama'a yana kan mako uku. Wannan maganin yana rage matsin lamba, yana cire damuwa, yana daidaita kwanciya, kuma idan akwai tari, zai cire shi. Ba za ku iya sake yin mamakin yadda za ku rage ƙwayar jini tare da magungunan mutane ba.

Matakan hanawa

Akwai matakai da yawa na rigakafin da ake nufin kawar da irin wannan matsalar kamar ƙara yawan ƙwayoyin cuta a cikin alamu.

Wajibi ne ba kawai don ɗaukar magungunan jama'a daidai don rage ƙwayar cholesterol ba, amma da farko, kuna buƙatar daidaita tsarin abincin, daɗa kifayen teku da kayan lambu iri-iri a cikin abincin.

Irin wannan hanyar cin abinci ba kawai zai taimaka wajen magance matsalar tare da mummunan cholesterol ba, amma kuma zai iya kiyaye ku daga nauyin kiba da yawa kuma yana taimakawa hana haɗarin cututtukan zuciya da ƙananan cututtukan jijiyoyin jiki masu haɗari. Idan matakin haɗarin ya wuce 5.2 mmol, ya kamata ka tuntuɓi kwararrun masai.

Yana da mahimmanci a bi shawarar likita, kuma a kawar da munanan halaye. Yin yawo da ayyukan jiki suna da taimako. Duk wannan zai taimaka da sauri rage matakin cholesterol a cikin jini.

Ka'idojin abinci mai gina jiki

Yawancin lokaci mutum yakan ci fiye da kashi 300 na cholesterol a kowace rana. An samo shi a cikin kitsen dabbobi (a kowace 100 g na kusan 100 MG na cholesterol). Kada ku dafa ta soya. Zai fi kyau a gasa, a tafasa ko a dafa abinci.

Lokacin yin soya, man kayan lambu yana fitar da carcinogens, wanda ke da mummunar tasiri a jiki. Ana ƙara mai da kayan lambu daidai ga jita-jita da aka shirya.

Bugu da kari, abincin da aka dafa, gwangwani da kayan abinci masu shan sigari suna dauke da sinadarin cholesterol da yawa. Tsiran tsiran alade, sausages, man alade da sauran abincin da ake sarrafawa an keɓance su da sinadarin cholesterol.

Sausages, sausages, kyafaffen nama, hamburgers, hot karnuka, kyafaffen naman alade, pastes, kwakwalwan kwamfuta ya kamata a cire

Akwai cikakken jerin abinci wanda kuke buƙatar ku ci tare da cholesterol mai yawa. Daga gare su za ku iya dafa abinci iri-iri masu daɗi da lafiya waɗanda za su iya rage abubuwan da ke tattare da abubuwa masu cutarwa. Yana da mahimmanci cewa abincin mutum yana da kayan lambu da ganyaye da ganye da 'ya'yan itace da yawa. Kazalika hatsi, kifi da naman aladu. Girke-girke na waɗannan abinci sun bambanta.

Don shirya salatin kayan lambu mai lafiya tare da babban cholesterol a cikin mata da maza, kuna buƙatar ɗauka:

avocado
kararrawa barkono
ganye letas
kokwamba
seleri
dill.

Avocados na iya rage cholesterol da kuma tsarkake tasoshin jini

Juyin jiki na bukatar ruwan lemun tsami, man zaitun, da gishiri, kadan ne ake bukata. Yanke kayan lambu zuwa cubes, kuma ganye ganye letas ta hannu. Avocados dole ne a farko peeled da kawai nama yanke.

An bada shawara don haɗa salads na 'ya'yan itace a kai a kai. Don yin salatin, kuna buƙatar ɗaukar:

Don kakar tasa za ku buƙaci ruwan lemun tsami (kamar 2 tbsp. Tablespoons) da sukari (2 tbsp. Tablespoons).

A lokaci guda, ana buƙatar yanke walnuts sosai, kuma 'ya'yan itace a cikin cubes. Ana buƙatar shirya tashar gas a gaba. Ruwan lemun tsami da sukari an cakuda, bayan wannan an zubar da 'ya'yan itatuwa masu sikila tare da kayan da aka shirya. Irin wannan abincin ya dace har ma da yara.

Mafi sauki, araha da amfani shine salatin farin kabeji. Wannan kayan lambu ne wanda ke da raguwar sakamako a cikin taro na "mummunan" cholesterol a cikin jini. A cikin yaƙar atherosclerosis, kabeji ya tabbatar da inganci.

Don shirya salatin, kuna buƙatar sara da kabeji. Hakanan zaka iya ƙara karas grated da kakar komai tare da man zaitun. Hanyoyin girke-girke don rage ƙwayar jini ciki har da farin kabeji suna da tasiri sosai.

Salatin Kabeji Salatin

Kayan abinci

M daɗin abinci mai daɗin ƙoshin lafiya tare da babban cholesterol shine turkey stew tare da dankali. Pre-turkey nono dafa shi don 1-1.5 hours. Flat din da ya dafa naman da yakamata a sha. Tafasa shi kadan a cikin ruwa mai sanyi kuma ku cika dankalin. Bayan an dafa dankali, kuna buƙatar ƙara kayan lambu - tumatir da barkono. Tafasa morean mintuna kaɗan kuma ƙara faski da Dill. Salting stewed dankali bada shawarar bayan dafa abinci.

Isedasar Turkiya tare da Dankali

Wani abincin da ke cikin cholesterol mai laushi shine dafaffen kaza mai nono. A baya can, ana iya zaɓar kayan ganye a cikin kayan yaji. Ya kamata a tafasa naman tsawon mintuna 30, sannan a gasa shi na minti 60. Zazzabi ya kamata ya zama kusa da 0 0 0 C

Naman barkono barkono yana da kyau ga mutanen da suke da babban sinadarin cholesterol. Don wannan tasa kuna buƙatar samfuran masu zuwa:

Hakanan a cikin wannan miya zaka iya ƙara ganye don dandano da ɗan gishiri kaɗan. Da farko, ana dafa naman, bayan an tafasa, ana tafasa ruwan kuma an zuba sabon. Minti 20 bayan haka, har yanzu naman an dafa shi sannan a yanyanka dankali, karas da seleri. Bayan mintina 15 na dafa abinci, ana ƙara broccoli a cikin miya har sai ya taushi. Bayan haka, ana cire miyan daga zafin. Duk abin da aka dafa shi an dafa shi tare da blender zuwa daidaitaccen cream.

Akwai girke-girke na babban cholesterol - zrazy tare da buckwheat. Wannan tasa ce mai daɗin daɗi da lafiya, ban da haka, yawan kitse a ciki ya kai 8 g, wanda ke nufin cewa an rage yawan ƙwaro. Don dafa abinci, kuna buƙatar naman sa (100 g), burodi kaɗan - kimanin 15 g, buckwheat don dandana, ɗan man shanu kaɗan (kusan 5 g).

Buckwheat zrazy

Nama yana buƙatar karkatar da naman ta hanyar niƙa, yana da kyau a yi shi sau 2. Jiƙa burodin a cikin ruwa ko madara, sannan kuma matsi kuma ƙara a cikin ƙarfin. Gudun tare kuma ta hanyar ɗanyen niƙa. Buckwheat porridge ya kamata tafasa har sai an dafa, sannan a simmer a cikin tanda na kimanin awa 1. Ana ƙara Butter a cikin jakar.

Ana yin Layer daga nama minced, an sanya buckwheat a tsakiya, sannan an rufe shi da naman minced. Kuna buƙatar dafa irin wannan stera na zrazy. An ba da shawarar wannan tasa don cututtukan cututtukan cututtukan hanji da dama, kodan, hauhawar jini, da sauransu.

Babban tanda da ke taimakawa cholesterol shine oatmeal. An bada shawara a ci tare da cututtuka da yawa, watau, tare da pathologies na gastrointestinal fili, ciwon sukari, da dai sauransu. Ya kamata a maye gurbin Oatmeal ta hanyar amfani da sandwiches. Kuna iya dafa garin gwal a cikin gargajiya, ko kuma siya hatsi na musamman. Ana iya dafa Oatmeal a ruwa da madara mai-kitse.

Bugu da ƙari, zaku iya dafa dukkan nau'ikan hatsi na hatsi. Kuna iya ci su tare da kayan lambu, ƙaramin adadin nama, da sauransu.

Hakanan yana da amfani a ci shinkafa, buckwheat, gyada oatmeal, ƙara Sweets daban-daban:

zuma
'ya'yan itatuwa - peach, strawberries, da sauransu.
matsawa
kayan lambu
namomin kaza
'ya'yan itatuwa da aka bushe - busassun apricots, prunes da raisins.

Kifi yi jita-jita

Likitocin sun bada shawarar maye gurbin nama tare da kifin teku na babban cholesterol. Kuna iya dafa abinci mai daɗin daɗɗa - gasa mashin tare da kayan yaji. Kuna buƙatar ɗaukar piecesan guda na kifin salmon (zaku iya sauran kifi) kuma kuyi su da lemun tsami ko lemun tsami. Kuma da gishiri kadan da barkono. A ɗan lokaci, kifi na sanyaya.

A wannan lokacin, ya kamata a zuba tumatir tare da ruwan zãfi, peeled da yankakken finely. Hakanan kuna buƙatar yankan basil. Kifi an ɗora shi a kan ruɓa wanda aka taɓa shafa mai da mai. Cakuda tumatir, Basil da yankakken lemun tsami an baza a kan giyar. Ya kamata a rufe mayafin kuma a tura shi cikin tanda na minti 20, sannan don sauran mintuna 10 tare da tsare. Irin wannan tasa tare da babban cholesterol ya kamata a ci tare da salatin kayan lambu sabo.

Kifi. Don shirya su, kuna buƙatar kifaye iri-iri mai ƙima (kusan 300-500 gr). Niƙa kifi kuma ƙara ƙarin kayan lambu:

durƙusa
farin kabeji
Peas mai sanyi.

Za'a iya yanyan kayan lambu ko yankakken ƙasa, sai dai gyada. Don dandano, gishiri, barkono da dill an ƙara. Ana yanka cutlets a cikin tanda akan takarda takarda na mintina 15-20.

Abincin da ke cikin cholesterol a cikin jini ya kunshi amfani da kayan yaji iri iri, kawai wainar da aka sayo, kukis da sauran abubuwan lemun zaƙi ne, saboda sun haɗa da yawancin margarine da sauran mai. Kuna iya dafa kukis masu ƙoshin lafiya da ƙoshin lafiya a kanku.

Don dafa shi, kuna buƙatar cuku mai-kitse mai 100 (100 g), oatmeal pre-ƙasa a cikin gari (1 kofin), man kayan lambu (2 tbsp. Tablespoons), waɗanda ke buƙatar ƙara 2 tablespoons na ruwa a cikin taro. Don dandana, zaku iya ƙara lemon zest, sukari ko vanillin, da zuma.

Ya kamata a haɗu da Curd tare da oatmeal kuma ƙara man kayan lambu. Na gaba, kuna buƙatar saka kayan kari don ɗanɗano (alal misali, zuma da zest). Wajibi ne a durƙusad da taro, kuma idan ba filastik ba sosai, sannan an ƙara ruwa. Bayan wannan, ana kirkiro kukis kuma a yada a kan takardar yin burodi. Gasa a cikin tanda a 180 ° C na mintina 5 a kowane gefe.

Tare da babban cholesterol, ya kamata a sha abinci sau 5 a rana, sau 2 daga cikinsu sune abun ciye-ciye. Wadannan abincin na iya haɗawa da samfurori daban-daban.

Yogurt mai ƙarancin mai, apple ko lemo.
Cuku gida mai ƙima mai ƙaran gaske tare da 'ya'yan itatuwa.
Za a iya haɗo Kefir tare da ƙoshin mai mai tare da 'ya'yan itatuwa ko kayan marmari (ana ba da shawarar tumatir).
Kuna iya cin karas mai zaki kuma ku sha ruwan apple.
Kayan lambu salatin tare da yanki na duka hatsi ko hatsin rai.

Ana iya cin ƙwai sau 3-4 a mako. Tare da babban cholesterol, ana bada shawara a ci omelet mai gina jiki tare da ganye. Tare da wannan abincin kuna buƙatar shan ruwan 'ya'yan itace apple ko koren shayi.

Za a iya cin sandwiches, amma don wannan kuna buƙatar ɗaukar hatsin rai ko burodin hatsi gaba ɗaya, zaku iya sanya ɗan dafa kifi ko abinci mai ɗamara, yanki mai cuku mai ƙima. Amma irin wannan abun abun ciye-ciye ya zama bai wuce 1 a lokaci ɗaya ba.