Wace burodi za ku iya ci tare da cholesterol?

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

Cholesterol yana nufin shan giya kuma a cikin tsarkinsa abu ne mai fure mai launin fari, mai kamshi da dandano, wanda baya narkewa cikin ruwa. Yawancin shi ana samarwa a cikin jiki (kusan 80%), sauran (20%) sun fito ne daga abinci.

Wannan abu mai kama da mai kitse muhimmin bangare ne na jikin sel baki daya; in banda shi, yin aiki na yau da kullun ba zai yiwu ba.

Cholesterol yana yin ayyuka kamar haka:

• yana samar da kwayoyin horarwar jima'i (testosterone, progesterone, estrogen) da steroid (aldosterone, cortisol),
• yana sanya sel membranes masu ƙarfi, yana ba da tsawaitawa da tsari na jijiyoyin bugun gini bango ƙarƙashin yanayi daban-daban,
• yana samar da mayukan kitse da Vitamin D,
• alhakin alhakin daidaitawar jijiyoyi.

Da cikakkiyar sifa, ba za a yi jigilar shi da jini ba, domin ba ya narke cikin ruwa. Saboda haka, cholesterol a cikin jini ya danganta ga lipoproteins, wanda zai iya raguwa da girma mai yawa, wanda ya danganta da rabo daga mai da sunadarai.

Poarancin lipoproteins mai yawa, ko LDL, ana kiran su mummunan cholesterol, shine babban abun cikin su a cikin jini wanda ke haifar da haifar da kyan gani a jikin bangon jijiyoyin jini.

Manyan ƙwayoyin lipoproteins, ko HDL, ana ɗaukar su cholesterol masu kyau. Suna taimakawa kawar da mummunar cholesterol, don haka mafi girman abun cikin su, mafi kyau. Tare da ƙananan matakan HDL, haɗarin cutar zuciya yana da girma.

Dalilin karuwa

Me yasa cholesterol yake tashi? A mafi yawancin halayen, ana haifar da cholesterol na jini ta hanyar rayuwa mara kyau da halaye marasa kyau. Babban dalilan sune kamar haka:

• Da cin mutuncin abinci mai kitse, rashin hada abinci a cikin kayan sabo da kayan marmari.
• Sedentary salon.
• Rage damuwa.
• Halaye mara kyau: barasa, shan sigari.
• Kiba

Bugu da kari, wadannan nau'ikan mutane suna cikin hadari:

• da ciwon gado
• maza
• mazan
• menopausal mata.

Zan iya ci abinci tare da cholesterol mai yawa?

Dole ne a adana kayan abinci na gari a cikin abinci ko da akwai matsaloli tare da cholesterol. Manufar maganin su shine abincin da ke iyakance yawan shan abubuwanda ke haifar da cutar. Suna buƙatar wani madadin. An ƙera shi daga samfuran gari waɗanda ke haifar da ma'aunin makamashi. Yana da mahimmanci a san wane nau'in da nau'ikan da ya kamata a guji, wanda, akasin haka, cire abubuwa masu cutarwa tare da babban cholesterol.

Wanne yake da amfani?

Yawancin nau'ikan burodi suna da amfani mai amfani a jiki tare da cholesterol mai yawa. Duk hatsi yana da wadataccen abinci a cikin bitamin A, B, K. Yana taimakawa wajen daidaita tsarin aiki na zuciya da jijiyoyin jini. Hana haɓakar gurasa cholesterol da aka shirya akan ƙoshin halitta. Sun bar jin daɗin jin daɗi tare da adadin kuzari, godiya ga kasancewar yawancin abubuwan haɗin.

Yana da mahimmanci a bincika ƙididdigar glycemic index (GI) akan samfurin. Ga wadanda ke fama da cutar cholesterol, bai kamata su zama sun fi 55 girma ba.

Yana ƙarfafa tsarin rigakafi, yana kawar da burodi mai yawa, wanda ya ƙunshi bran. Ya ƙunshi fiber. Tare da babban cholesterol, samfurin gari baƙar fata ya kamata a cinye. Tushen abubuwa masu mahimmanci ne: fiber, amino acid, magnesium da baƙin ƙarfe. Yana sauƙaƙe jikin carcinogens hatsin rai. Cikakken samfurin hatsi ya ɗaga yanayin jikin, yana kawar da gubobi da gubobi, yana ƙarfafa tasoshin jini da zuciya, yana daidaita sukari da cholesterol, musamman, daidaita "mummunan" zuwa "kyakkyawa". Ana amfani da halaye masu amfani na burodin-gurasa da rayuwa daban daban:

• Na farko shine na musamman a cikin cewa baya dauke da cholesterol kwata-kwata. An shirya akan bushe kayan lambu da tsaba. Littleanƙana kaɗan tana ba da dandano mai daɗi.
• Na biyu an shirya shi da kayan ɗanɗano na halitta, wanda ya ƙunshi gari wanda ba a haɗa shi da duka alkama na alkama. Da sauri jiki ya daidaita, inganta motsi na ciki, ba ya shafar sukari, amma yana rage cholesterol.

Me yakamata a iyakance?

Ya kamata a tuna wane nau'in yin burodi zai iya shafar lafiyar mara kyau:

Idan yin burodi ya zama farin farin alkama, to, zai fi kyau kar ayi amfani dashi.

• Gurasar alkama. Irin wannan samfurin dole ne a guji shi. Yawan abubuwa masu amfani ga jiki a ciki yana da iyaka, amma akwai adadin kuzari da sitaci. Abubuwa masu tamani waɗanda suke a cikin gwanayen hatsi suma basu nan. Wannan shi ne saboda buƙatar tsabtace su a cikin samar da gari na farkon sa.
• Gashi Ya ƙunshi alkama da hatsin rai. Mitar yin amfani da irin wannan samfurin ga mutanen da ke da ƙwayar cholesterol sosai kada ta wuce sau 3 a mako.

Ba a so ba don matsalar ƙwayar cuta ta haɗar da samfuran da ake amfani da yisti, keɓaɓɓun kayan lemo, kayayyakin abinci da aka soyayyen mai a cikin abincin. Don burodin dafa kansa, wanda za a iya ci, an ba da shawarar sosai don maye gurbin farin gari tare da daidai da aji na biyu, tunda yana riƙe da kaddarorin lafiya.

Yadda za a yi gurasar lafiya da kanka?

Yawancin nau'ikan yin burodi, musamman burodi ba tare da yisti ba, ana iya shirya kanku. Don wannan zaka buƙaci: madara (200 ml), cokali biyu na man kayan lambu (ba a sanya su ba), kamar tabarau na gari mai yawa, cokali biyu na zuma, oatmeal (gilashin), teaspoon na gishiri. Ana bada shawara don ƙara mafi yawan adadin soda. Bayan samun cakuda zuma, man kayan lambu da madara, oat flakes (an wuce ta blender), gari, gishiri da soda ana haɗa shi. A bu mai kyau ba wa taro siffar da'irar, ko bulo, bayan wannan - gasa.

A cikin farin burodi a kan alkama gari - calla 250 a kowace 100 na samfur. Ko da karin adadin kuzari a cikin yin burodi. Saboda haka, amfani da irin waɗannan nau'ikan abinci ya kamata a rage shi ko a yi watsi dashi gaba ɗaya tare da babban cholesterol da ciwon sukari.

Amfani da abubuwan lemo masu kyau na cholesterol - cookies ɗin curd-oatmeal. Kuna buƙatar ɗaukar cuku gida (0% mai) a cikin adadin 100 g, ƙasa oatmeal a cikin gari - gilashin, man kayan lambu (fiye da 2 tbsp. L.). Bayan an gauraya cuku gida da gari, kuna buƙatar zuba kamar cokali biyu na ruwa da mai. Ana amfani da lemun tsami zest da vanillin don dandano. Bayan haɗawa da taro mai filastik, yakamata ku kirkiri ƙananan kwanduna na kukis ku sa a kan kwanon burodi da aka rufe da takarda. Sanya a cikin tanda, preheated zuwa 180 digiri. Gasa na 5 da minti. a kowane gefe.

Mafi yawan amfani iri

Kodayake burodi shine muhimmin sashi na abincinmu, dole ne ku tuna cewa wannan samfurin yana da adadin kuzari sosai. Don haka, 100 g farin burodi ya ƙunshi adadin kuzari 250. Kayan kwalliyar abinci da abubuwan leke suna da wadatar da adadin kuzari sosai.

Mene ne mafi yawan nau'ikan lafiya da tsarin abinci?

Matsayi na farko a wannan darajan shine samfuran abinci na hatsi. Abubuwan da suke aiki sune tushen bitamin A, B, da K. Samfurin ya ƙunshi babban adadin ƙwayoyin shuka da abubuwan abubuwan ganowa. Tare da babban cholesterol, burodin hatsi duka shine ainihin abin da ake buƙata na ragewar abincin. Yana taimakawa kawar da gubobi masu cutarwa, daidaita hanji da kuma inganta sautin jiki baki daya.

A halin yanzu, masana ilimin abinci sun bada shawarar abin da ake kira bio-bread tare da high cholesterol. An sanya shi daga:

• qwai
• sukari
• madara
• gishiri
• kayan lambu da kitsen dabbobi.

Don ƙara ɗanɗano a cikin samfurin, ana ƙara tsaba iri, ana amfani da ƙwayar caraway, kayan lambu da sauran abubuwan haɗin.

Gurasar da aka yi da ɗan kwalin ɗabi'a shima ya ƙunshi adadin bitamin. Haɗewar alkama da aka yayyafa da garin da ba a ba da bayanin an haɗa su da wannan samfurin. Idan ka bi abinci ta amfani da burodin live, cholesterol ya daina tashi. Abubuwan da ke yin samfurin suna cikin sauri suna narkewa a cikin narkewa, wanda ke sa jin daɗin zama ya daɗe.

Daga cikin samfuran da aka ba da izini, wuri na daban yana mamaye burodin burodi, wanda ba ya da digo ɗaya na cholesterol. Abubuwan abinci na burodi na wannan nau'in suna taimakawa wajen dawo da aikin hanjin, ciyar da jiki tare da bitamin da ma'adanai masu mahimmanci.

Sauran nau'in burodi

Lokacin da ake tsara abin da ake ci, likitoci sun ba da shawarar hada da baƙar fata ko gurasar hatsin rai a cikin abincin abincin da aka halatta. Dukansu nau'in sun rasa yisti amma sun ƙunshi:

• lafiya bitamin
• mahimmancin amino acid
• magnesium
• baƙin ƙarfe
• sauran abubuwanda jiki ke buƙata kullum.

Waɗannan samfuran suna tallafawa tsarin rigakafi daidai, suna taimakawa wajen magance sanyi lokacin cutar ta mura.

Fiber na asalin tsirrai, wanda yake bangare ne na abinci, yana kwantar da hanjin mutum daga gubobi wadanda suke tarawa a jiki kowace rana. Mai haƙuri wanda ke bin abincin warkewa da sauri yana asarar ƙarin fam, yana jin haske da ƙarfi.

Gurasa na digiri na biyu, ko kuma kamar yadda aka santa da launin toka, cakuda alkama da hatsin rai. Wannan nau'in samfurin ba shine mafi dacewa ga abinci mai dacewa ba, amma akwai ƙarancin adadin kuzari a ciki fiye da fararen gurasar da aka yi da garin alkama. A cikin lura da babban cholesterol, ana iya cinye gurasar launin toka a wasu adadi: ba fiye da sau 3 a mako.

Yadda za a zabi samfurin

Don haka, don lura da atherosclerosis, dole ne ku iya zaɓar nau'in samfurin da ya dace, amfanin wanda zai kawo sakamako mafi inganci.

Babban alamar halayen kayan masarufi shine glycemic index, wanda ke ƙayyade matsayin tasiri na yin burodin da aka yi amfani da shi a matakin glucose na mai haƙuri.

Ana nuna wannan alamar a kowane kunshin burodin burodi. Hakki ne na kowane masana'anta su bayyana abun da ke ciki na samfurin akan lakabin.

Yana da mahimmanci a lura cewa samfuran burodi tare da ƙari na bran suna da mafi ƙarancin glycemic index. Wannan an tabbatar dashi ta dalilin cewa samfurin ya kasance ne daga hatsi wanda kusan ba a sarrafa shi, saboda abin da suke riƙe da yawancin abubuwa masu amfani da microelements.

Jadawalin abinci

Babban burin mai haƙuri, ba shakka, shine rage ƙananan ƙwayar cholesterol a cikin jiki. Don samun kyakkyawan sakamako, kuna buƙatar bin wasu ƙa'idodi.

A cikin makonni biyu na farko na abinci, mai haƙuri ya kamata ya sha akalla gilashin 8 na tsarkakakken ruwa a rana ko ya sha adadin kefir. Ya kamata ku ɗauki bitamin, ku ci ƙarin kayan lambu da 'ya'yan itatuwa. Yana da mahimmanci a hada gurasar abinci a cikin abincin, wanda zai taimaka wajen adana yawancin abubuwan gina jiki da abubuwan da aka gano.

Kuna buƙatar cin daidai gwargwadon tsarin da masanin abinci ya haɗa. A kowane hali ya kamata ku karkata daga tsarin abinci na yau da kullun sannan bayan wata guda za a sami sakamako na farko.

Iri mai amfani da cutarwa

Duk da cewa burodi abu ne mai mahimmanci na abinci, yakamata a tuna cewa yana da kuzari sosai. Yana da mahimmanci don kula da abinci mai kyau tare da high cholesterol kuma ku ci kawai iri iri lafiya kayayyakin abinci, kamar:

• Dukkanin hatsi. Waɗannan samfuran suna da wadataccen abinci a cikin bitamin A, B, K, da fiber. Kuna iya ci tare da babban cholesterol, wani ɓangare ne na abinci. Suna daidaita yanayin narkewa, haɓaka aiki da jijiyoyin jini da zuciya, kuma suna ba da gudummawa wajen asarar nauyi. Zasu taimaka cire cholesterol mai cutarwa daga jikin mutum.
• Gurasar bio. Abun da ya ƙunsa: qwai, sukari, madara, gishiri. Arziki a cikin kayan lambu da kitsen dabbobi. An shirya shi daga ɗanɗano na halitta tare da ƙari na alkama wanda ba a bayyana shi da hatsi na alkama. Gurasar ba ta ƙunshi cholesterol ba kuma, idan akwai nau'ikan iri a cikin abincin mai haƙuri, a hade tare da maganin da likita ya umarta, cholesterol ya daina haɓaka. An sha da sauri kuma yana ba da dogon ji na satiety.
• Tare da bran. Bai ƙunshi cholesterol ba. Yana taimakawa narkewar hanzari don aiki, ya ƙunshi yawancin bitamin da fiber, yana kawar da gubobi, abubuwan ƙira, inganta rigakafi, yana hana kiba mai yawa.
• Baki. Itace tushen bitamin mai amfani, amino acid mai mahimmanci, fiber, magnesium, baƙin ƙarfe. Yana goyan bayan rigakafi, mai kyau don amfani lokacin mura.
• Hatsin rai. Amfani da wannan nau'in na taimaka wajan kawar da kamuwa da cuta daga jiki. Da farko yana da amfani ga waɗanda ke fama da ciwon sukari, kiba, ko zaune a menu na abinci. Yana da contraindication - ba za a iya ci shi ta hanyar marasa lafiya waɗanda ke da karuwar acidity na ciki ba.
• Yisti-free. Tana da tasirin anti-mai kumburi, choleretic da expectorant ne, tana taimaka wa mata suyi maganin zafin haila.

Matsaloli masu cutarwa:

• Yin Bredi alkama gari. Akwai ƙananan abubuwa masu amfani, amma a lokaci guda yana da sitaci da adadin kuzari mai yawa. Ana yin burodi daga gari na farkon digiri, wato, daga hatsi gaba ɗaya an tsarkake shi daga kwasfa, a cikin abubuwanda suke da amfani.
• Gashi. Alkama da hatsin rai. Tare da ƙara yawan ƙwayar cholesterol, ana iya cinye wannan burodin a mako ɗaya ba sau 3 ba.

Hakanan tare da matsalar cholesterol ba da shawarar ba cinye bambancin yisti mai gasa kaya, mirgine, da wuri, da wuri, taliya da aka yi da alkama mai taushi, soyayyen da aka dafa, da kek, lemo.

Tare da burodi mai zaman kanta, zaku iya cin abinci tare da samfuran cholesterol mai girma daga gari na aji na biyu, amma ba na farko ko mafi girma ba. Ya fi fa'ida ga lafiya kuma ya dace wa marasa lafiya da ke fama da yawan kiba, ciwon suga, ƙwaƙwalwar ƙwayar cuta.

Wane irin gurasa zaka iya ci tare da cholesterol

Lokacin da ake kula da ƙwayar cholesterol, yana da muhimmanci a zaɓi samfurin gurasar da ta dace. Babban mahimmancin shine glycemic index. An yarda da ƙarin grad ɗin GI:

• Kadan zuwa 55.
• Matsakaici daga 56 zuwa 69.
• Girma daga 70 zuwa 100.

GI yana ƙayyade matakin watsar da sukari na jini. Kamfani ya kamata ya nuna wannan alamar a kan kunshin. Tare da cholesterol, GI ya kamata ya zama ƙasa zuwa 55. Gurasa tare da bran yana da mafi ƙarancin irin wannan jigilar (har zuwa 45, dangane da samfurin). Likitoci suna ba da shawara: “Ku ci abincin burodi mai ɗauke da ƙwayar mai. Kuna iya cinye shi kullun ba tare da lahani ga lafiyar ku ba. "

Abincin abinci

Babban aikin mai haƙuri ya zama ya daidaita matakin ma'aunin jini na atherogenic (rabo tsakanin cutarwa da amfani cholesterol). Abincin gurasa zai iya taimakawa tare da wannan. Yanayin aikinsa shine bin tsarin shaye-shaye. Hakanan, kowace rana kuna buƙatar shan kefir, ɗaukar bitamin da likita ya umarta, ku ci isassun kayan lambu da 'ya'yan itace (kuna buƙatar cin ƙalla 300 grams a kowace rana ba tare da yin la'akari da dankali ba), gurasar abinci.

Ya kamata a ci shi daidai, cin kowane awa 3-4. Wajibi ne a cire samfurori daga irin abincin burodi, don guje wa amfani da abinci mai ƙima, ƙin abinci mai sauri. A cikin mako guda, irin wannan abincin zai ba da sakamako mai kyau.

Saboda haka, barin kayayyakin burodi gaba ɗaya ba shi da daraja. Yana da mahimmanci ga mai haƙuri ya fahimci wane irin burodi ne mai amfani kuma zaɓi iri tare da ƙarancin GI (> 55) da kuke so, kuma kuyi nazarin abun da ke cikin lakabin lokacin siyan. Cikakken tsarin abinci mai gina jiki zai taimaka wajen haɓaka mai gina jiki tare da yin la’akari da shaidar da burin mai haƙuri.

Amfanin kwayar cholesterol da kuma hatsarin kara shi

Chemically, cholesterol kitse ne mai mai mai narkewa wanda bashi da ruwa a ruwa.Shigowarsa cikin jiki tare da abinci ya zama dole, tunda kayan gini ne don gina ƙwayoyin sel da kuma haɗakar wasu kwayoyin halittar (hormones na maza da maza, glucocorticosteroids). A cikin jini, yana ɗaure wa sunadarai, suna haifar da lipoproteins.

Akwai nau'ikan lipoproteins da yawa, gwargwadon girman kwayoyinsu. Anaruwar ƙwayar cholesterol yana haifar da ƙaruwa mai daidaituwa a cikin yawan ƙwayar lipoproteins mai yawa. Haɓakawarsu yana haifar da ɗayan matakan cholesterol a bango daga cikin jijiyoyin, ƙyallen girman su tare da ci gaba mai zuwa irin waɗannan hanyoyin cututtukan:

• Cututtukan zuciya da jijiyoyin jini - isasshen isasshen jini ga jijiyoyin zuciya sakamakon cututtukan atherosclerotic raunuka na jijiyoyin zuciya.
• Cerebral atherosclerosis shine sakamakon rashin abinci mai gina jiki a cikin kwakwalwa.
• Hauhawar jini - yawan ci gaba da hauhawar jini a tsari na yau da kullun, yana tasowa sakamakon tazara da jijiyoyin koda.
• Ragewar tasoshin gabobin - isasshen yaduwar jini yana tasowa a cikin jijiyoyin kafafu, wanda hakan na iya haifar da cutar da jijiyoyin jikinsu.

A ajiya na cholesterol a cikin bango na jijiyoyin bugun gini yana faruwa a cikin nau'i na matattarar ƙwayar cuta na atherosclerotic. Tsakanin hawan jini, zai iya faruwa. A wannan yanayin, ƙwanƙwasa jini, wanda ke haifar da ci gaba da bala'i na jijiyoyin jiki a cikin jijiyoyin bugun zuciya ko ƙin ƙwaƙwalwar ƙwayar cuta (sakamakon toshewar jijiyoyin da ke ciyar da waɗannan gabobin tare da ginin mahaifa).

Yana da mahimmanci a sani! Akwai alamomin al'ada na jimlar cholesterol a cikin jini, wanda ya tashi daga 3.6-7.8 mmol / L. Matsayi sama da na yau da kullun na sama yana nuna yiwuwar fara aiwatar da kwanciya a bangon tsokoki. Abincin yau da kullun tare da abinci shine 250 MG kowace rana, ga mutanen da ke da babban abun ciki - 100-150 MG.

Ciplesa'idoji da ka'idojin abinci

Abinci mai gina jiki tare da cholesterol mai zurfi zai ba da sakamako mai kyau, wanda ya dace da ka'idodin da dole ne a bi:

• Abincin da za a rage cholesterol dole ne a haɗe shi da aikin jiki, wanda zai hanzarta aiwatar da shakar ta ta ƙwayoyin cuta da rage ƙarancin abinci mai ƙarfi.
• Yana da mahimmanci a daina shan sigari da shan giya, saboda waɗannan abubuwan suna haifar da ƙarancin abinci mai gina jiki na ƙwayoyin jikin mutum da aikin hanta mai rauni. Za a iya samun ƙarin cikakkun shawarwari game da ka'idodin abinci mai gina jiki a cikin labarin akan abinci don cututtukan hanta.
• Dole ne a fitar da abinci mai mai kitse daga abincin.
• Ku ci nama, kifi da ƙwai ba sau biyu ba a mako.
• Ba za ku iya iyakance kanku ga yawan abincin da kuka ƙoshi ba - isasshen furotin da carbohydrates dole ne su shiga cikin jiki, ingantaccen abinci tare da sinadarin high cholesterol ba ya haifar da raguwar adadin abinci, amma canji a ingancinsa.
• Yankakkun abinci daga abinci an fi dacewa steamed, Boiled ko stewed.

Abubuwan da aka yarda

Jerin samfuran da ke taimakawa rage yawan cholesterol na jini da ƙarancin wadataccen lipoproteins sun haɗa da:

• Kifi. Ana iya cinye shi duka teku da kogin.
• Kayan lambu da 'ya'yan itatuwa - sun ƙunshi dukkan bitamin da ma'adanai waɗanda ke buƙata ga jiki, acid ɗin, waɗanda sune ɓangare na kusan dukkanin' ya'yan itãcen marmari, suna ba da gudummawa ga haɓakar metabolism na mai.
• Buckwheat ko hatsi shinkafa, gero da aka dafa akan ruwa.
• Gurasar mara nauyi (burodin hatsin rai) - tana samar da jiki da yakamata a samar da zaren fiber da kuma bitamin B. Bugu da kari, yana da karancin adadin kuzari.
• Kayan kayayyakin madara na Skim - kefir, yogurt.
• Nama mai ƙarancin nama - zomo, kaza, naman sa.
• Kayan kayan lambu - sunflower ko man zaitun. 'Ya'yan itãcen marmari da kwayoyi sune zaɓi mai kyau tsakanin manyan abincin.

Abubuwan da aka haramta

Ba wai kawai ba za a ci abinci sau da yawa ba, amma ana bada shawara don ware su gaba ɗaya daga cikin abincin, saboda suna ɗauke da ƙwayar cholesterol masu yawa kuma suna ba da gudummawa ga ƙaruwarsa a cikin jini:

• Nama mai nama - alade, duck, Goose.
• Kayayyaki daga madara mai skim - man shanu, kirim mai tsami, cream, cheeses, cuku gida.
• Nama kayan abinci na gama-gari - sausages, sausages, pastes.
• Sweets - Sweets, da wuri, Kirim mai tsami. Zai fi kyau maye gurbinsu da kayan abincin.
• Chicken qwai - mafi girma adadin cholesterol ana samunsu a gwaiduwa.
• Kayan abinci da aka yi da ƙamshi na gari.
• Wasu abincin teku - jatan lande, squid.
• Ma mayonnaise

A cikin cikakkun bayanai, ana iya samun abun cikin cholesterol a cikin tebur:

Menu na babban cholesterol

Misali na abinci da abinci na kwana biyu da aka bada shawarar hawan cholesterol:

Abincin da ke da babban cholesterol ba kawai zai iya rage matakinsa a cikin jini ba, amma kuma zai iya rage girman girman atherosclerotic a farkon matakan haɓaka su. Wannan zai iya magance matsaloli nan gaba tare da tasoshin jini, zuciya, hawan jini da haɓaka ingancin rayuwa.

Menene haɗarin babbar cholesterol?

Abinda ake kira mummunan cholesterol, wanda shine ɓangare na LDL, yana da haɗari. Shine wanda yake jagorantar ci gaban atherosclerosis, yana fadadawa da kuma samar da karar cholesterol a jikin bangon jijiyoyin jini. Dangane da canje-canje a cikin tasoshin, cututtukan zuciya da yawa suna haɓaka, wanda zai iya haifar da ba kawai ga nakasa ba, har ma ga mutuwa. Daga cikinsu akwai:

• angina pectoris
• cututtukan zuciya da jijiyoyin jini
• hauhawar jini
• infarction na zuciya
• rikicewar Sistem a cikin kwakwalwa,
• rushewar endarteritis.

Ta yaya suke ba da gudummawar jini?

Tabbatar da cholesterol yana faruwa yayin gwajin jini na kwayoyin. Daga ina jini yake fitowa? Yawanci, ana ɗaukar jini daga jijiya don tantance jimlar cholesterol. Ana ɗaukar ɓangaren canji sau da yawa a matsayin mmol kowace lita na jini.

Kafin bayar da gudummawar jini don cholesterol, kuna buƙatar gano ƙa'idodi don guje wa sakamakon da ba a dogara da shi ba.

1. Suna ba da gudummawar jini a kan komai a ciki da safe, abincin da ya gabata ba bayan sa'o'i 12-14 kafin bincike.
2. Zai fi kyau ki ƙi cin abinci mai ƙiba daysan kwanaki kafin a fara binciken.
3. Ba za ku iya shan barasa ba rana.
4. Sa'a daya kafin a aiwatar da aikin, lallai ne a daina shan taba.
5. Kafin ɗaukar gwajin, zaku iya shan ruwa a fili.
6. Yayin rana kafin gudummawar jini, yana da kyau kar ku zama masu juyayi, don gujewa aikin jiki.
7. Dole ne a gargadi likita a game da shan duk wasu magunguna da zasu iya shafar cholesterol. Waɗannan su ne statins, NSAIDs, fibrates, hormones, diuretics, bitamin, magungunan antihypertensive da sauransu. Yawancin lokaci, liyafar kafin bincike ta soke.

Matsakaicin adadin cholesterol a cikin jini shine 5.2 mmol a kowace lita. Idan mai nuna alama yana cikin kewayon daga 5.2 zuwa 6.5 mmol kowace lita, muna magana ne game da ƙimar iyaka. Ana nuna girman darajar idan matakin cholesterol a cikin jini ya wuce mm 6.5.

HDL yakamata ya kasance tsakanin 0.7 zuwa 2.2 mmol kowace lita. LDL - ba ya fi 3.3 mmol.

Matakan cholesterol na iya canzawa tsawon rayuwa. Tare da shekaru, a matsayin mai mulkin, suna ƙaruwa. Wannan alamar ba daidai take ba a cikin maza (2.2-4.8) da cikin mata (1.9-4.5). A lokacin ƙuruciya da matsakaiciya, yana da girma a cikin maza, a cikin tsofaffi (bayan shekaru 50) - a cikin mata. Ka'ida ga yara shine 2.9-5.2 mmol.

Idan matakin cholesterol ya wuce na yau da kullun, an tsara cikakken bincike - bayanin martaba.

Yaushe ne ake samun ƙwayar cholesterol?

An lura da babban ƙwayar cholesterol a cikin yanayi da cututtuka masu zuwa:

• tare da cututtukan zuciya da jijiyoyin jini,
• ciwon kansa
• haihuwar haihuwar,
• ciwon sukari
• kiba
• barasa
• cutar koda
• hawan jini
• a cikin mata masu juna biyu
• tare da zagi da abinci mai kitse.

Cutar Manyan Kwayoyi

Da farko, kuna buƙatar ware samfuran da ke haɓaka mummunan cholesterol daga menu. Wadannan sun hada da wadannan:

• nama
• mai kitse
• abincin teku, kifi,
• Kayan kwalliya
• soyayyen abinci
• komai yayi kyau
• kwai yolks.

Yana da mahimmanci a tuna cewa ƙananan matakan ƙwayar mai kyau suna haifar da haɓakar atherosclerosis da kuma toshe hanyoyin jini. Cholesterol mai amfani yana taimakawa tsaftace tasoshin allunan atherosclerotic. Sabili da haka, abincin da ya ƙunshi dole ne a haɗa shi da abinci. Abincin da ya dace zai taimaka wajen rage mummunar cholesterol da kuma tsarkake jini. Samfuran da ke daidaita matakinsa sune kamar haka:

• Man zaitun yana rage cholesterol mara kyau (LDL) da kashi 18%,
• avocados sun rage duka 8% kuma suna ƙaruwa HDL masu amfani da kashi 15%,
• blueberries, cranberries, raspberries, strawberries, lingonberries, rumman, ja inabi, chokeberry suna ba da gudummawa ga samar da HDL kuma suna ƙaruwa da 5%,
• kifin salmon da sardine mai kifi yana da wadatar amfani da kitse masu kiba, hanya ce mai kyau wacce za a daidaita cholesterol,
• oatmeal
• dukkan hatsi na hatsi
• wake
• waken soya
• flax tsaba
• farin kabeji
• tafarnuwa
• Dill, letas, alayyafo, faski, albasa rage mummunar cholesterol,
• apricots, buckthorn teku, apricots bushe, karas, prun,
• jan giya
• Babbar abincin, burodin burodi, kukis na oatmeal.

Samfuran menu don ragewan cholesterol

Karin kumallo: dafaffen shinkafa mai launin ruwan sanyi tare da man zaitun, kofi daga sha'ir, kukis na oatmeal.

Abincin rana: berries ko kowane 'ya'yan itace.

Abincin rana: Miya daga kayan lambu ba tare da nama, kayan lambu tare da kifin dafaffen, burodin alkama na alkama, kowane ruwan 'ya'yan itace sabo (kayan lambu ko' ya'yan itace).

Abincin abinci: salatin karas tare da man zaitun.

Abincin dare: naman alade da aka dafa da dankalin turawa, garin cuku mai ƙanƙan mai, mai shayi, cookies.

Da dare: yogurt.

Yaya za a rage magungunan jama'a?

Zai fi kyau runtse cholesterol tare da abinci da magani na gargajiya. Yawancin magunguna masu inganci ana samarwa, shirye-shiryen wanda zasu buƙaci samfura masu araha da tsirrai na magani.

Ana iya siyanta a kowane kantin magani da yankakken yanzun nan. Sanya foda a abinci. Flaxseed bawai kawai zai taimaka rage tasirin cholesterol ba, amma zai inganta narkewar hanjin, yana daidaita hawan jini.

Zuba gilashin oatmeal tare da lita na ruwan zãfi a cikin thermos. Washegari, iri irin kwandon da aka shirya, sha a lokacin rana. Kowace rana kuna buƙatar dafa sabon broth.

Don rage cholesterol, an shirya kvass gwoza. Kwasfa fewan tsaka-tsakin kayan lambu da yanka a cikin tube. Cika rabin tukunya mai kwalba uku tare da beetroot kuma a zuba ruwan da aka dafa a saman. Sanya kwandon a wuri mai sanyi har sai ya bushe. Da zarar an fara amfani da ferment, kvass na iya bugu.

Ganyayyaki na ganye

A daidai adadin kai St John na wort, tsaba, Dill, coltsfoot, bushewar strawberries, horsetail, motherwort. Zuba gilashin ruwan zãfi tare da cokali na cakuda ya bar shi don minti 20. Sha kashi na uku na gilashin sau uku a rana don kimanin minti 30. kafin abinci. Jiyya yana wata daya.

Tafarnuwa tincture

Wannan shine ɗayan ingantattun hanyoyin su don magance mummunar cholesterol. Headaya daga cikin tafarnuwa yana buƙatar peeled, grated kuma zuba vodka (1 lita). Rufe akwati a hankali, saka a cikin duhu duhu kuma nace kwanaki goma, girgiza kullun. Lokacin da tincture ya shirya, ɓoye shi kuma sanya shi cikin firiji. Sha 15 saukad da kullun sau biyu a rana.

Tare da nuna sha'awar ƙwayar cholesterol, ana bada shawarar cin abinci akai-akai. Don tsabtace tasoshin akwai ingantaccen magani, don shiri wanda shima kirfa ake buƙata. Haɗa zuma (2 tbsp. Tablespoons) da kirfa (3 tsp.), Zuba kofuna biyu na ruwan dumi. Sha sau uku a rana.

Magungunan magani

Idan gyaran abinci mai gina jiki da magunguna na mutane ba su taimaka ba, wajibi ne a kula da kwalagin kwayoyi tare da kwayoyi. Don waɗannan dalilai, ana amfani da nau'ikan magunguna da yawa, daga cikinsu:

• gumaka
• fibrates
• acid bile acid,
• nicotinic acid.

Yayin shan waɗannan kwayoyi don babban tasiri, dole ne ku bi tsarin abinci da rayuwa mai lafiya.

Kammalawa

Ya kamata a tuna cewa alluran atherosclerotic fara fara ajiyewa a jikin bangon jijiyoyin jini tun suna matasa. Babban cholesterol mai haɗari ne na mutuwa daga cututtukan zuciya da jijiyoyin jini na tsufa na aiki. Don guje wa atherosclerosis da rikice-rikice, kuna buƙatar ba da gudummawar jini akai-akai don cholesterol, kula da abinci mai gina jiki kuma ku jagoranci rayuwa mai lafiya. Idan gwajin jini ya nuna wuce haddi na al'ada, wajibi ne a rage shi kuma a tsaftace tasoshin. Ya kamata a tuna cewa yana da haɗari musamman idan, a kan asalin ƙara mummunan cholesterol, ana lura da ƙananan matakin nagarta. A wannan yanayin, yana da mahimmanci don rage cutarwa da haɓaka mai amfani.

Wani irin burodin zan iya ci tare da cholesterol mai yawa?

Kayan sarrafa abinci yana yin kalori mai inganci, musamman kayan kwalliya da aka yi da fararen gari. Gurasar alkama ta ƙunshi kilogiram 250 na 100 g na samfur. An gano mafi girman adadin kuzari a cikin yin burodi, yawan amfani wanda dole ne a rage shi a cikin ciwon sukari da kuma manyan matakan mummunan cholesterol.

Don haka wane irin burodi zan iya ci? Don amsa tambayar marasa lafiya, kuna buƙatar fahimtar wace samfurin ake ɗauka game da abin da ke ci (low-kalori) kuma yana da amfani ga jiki. Gurasar alkama ta gari-hatsi ne tushen tushen bitamin B, A, K. Ya ƙunshi yawancin ƙwayoyin shuka da abubuwan ma'adinai. Irin wannan samfurin shine ainihin abin da ake buƙata na abinci mai warkewa.

Yawan cin abinci na yau da kullun yana inganta aikin jijiyar ciki, yana haɓaka mahimmanci, yana cire abubuwa masu guba da gubobi. Halin jini da zuciya kuma yana haɓaka, wanda ke taimakawa kula da sukarin jini na yau da kullun, guje wa wuce kima da kuma daidaita ma'aunin cholesterol.

Gurasar bio shine samfuri na musamman, abubuwan da ke cikin cholesterol a cikin burodi ba komai bane. An shirya shi ba tare da madara ba, sukari mai girma, ƙwai kaza, gishiri, kayan lambu da kitsen dabbobi. Yi amfani da kayan lambu bushe, tsaba, kayan yaji - suna taimaka inganta dandano.

Gurasar abinci itace nau'in samfurin da aka yi akan tushen ɗanɗano na halitta, gari mai ƙoshin abinci da alkama na alkama. Yana da sauri yana daidaitawa, tabbatacce yana motsa motsin hanji, baya tasiri ga glucose jini, kuma yana rage LDL.

A kan tushen tsarin abinci mai gina jiki, kuna buƙatar cin abinci masu fashe da gurasar gurasa. Gurasar ba ta da sinadarin cholesterol, an yi ta ne da gari mara nauyi, mai yawa a cikin fiber, abubuwan ma'adinai da bitamin. Kayayyakin suna da sauri kuma suna da kyau, kar a kai ga jujjuya da fermentation a cikin hanjin.

Gurasar burodin ba zata iya tashi cholesterol ba. Haka kuma, ya ƙunshi kayan abinci da yawa waɗanda ke haɓaka narkewar abinci. A cewar masana ilimin abinci, marasa lafiya da atherosclerosis yakamata su ci burodin burodi a kowace rana.

Gurasa tare da bran yana taimakawa rage nauyi mai yawa, daidaita al'ada mai narkewa.

Rye da launin toka burodi

Ba asirin cewa tare da abinci mai gina jiki, masu abinci masu gina jiki suna bada shawarar ƙin farin farin abinci. Ba shi da sinadarin cholesterol, amma akwai mai yawa na carbohydrates, wanda ke haifar da tsarin adadin nauyin da ya wuce kima.Sabili da haka, ga masu ciwon sukari, an haramta irin wannan samfurin, tunda zai ba da gudummawa ga yawan kitse a cikin jiki, wanda ke haifar da haɓaka tafarkin ciwon sukari.

An yi launin baƙar fata ko hatsin rai a kan tushen hatsin rai. Dangane da fasaha masu dacewa, girke-girke ya kamata ya kasance da yisti. Ana wadatar da samfura tare da bitamin, amino acid, baƙin ƙarfe, magnesium. Gwanin hatsin rai yana da amfani musamman a cikin hunturu, saboda yana taimakawa haɓaka matsayin rigakafi.

Fiber na tsiro, wanda yake a cikin burodi na hatsin rai, yana taimakawa kawar da gubobi daga jiki, yana inganta narkewar abinci, saturates na dogon lokaci. Tunda an kashe makamashi akan narkewar fiber, mutum yakan rasa nauyi. Saboda haka, masu ciwon sukari irin wannan gurasar mai yiwuwa ne.

Gurasar launin toka ba a ba da shawarar a saka shi a cikin abincin ba saboda ƙimar abinci mai gina jiki ba ta da yawa. Tare da abinci, zaku iya ci sau da yawa a wata. Yawan cin abinci mai yawa na iya haɓaka LDL a cikin jini.

Gurasar Borodino, saboda ɗaukar acid mai narkewa a cikin hanji da kawarwar halitta daga jiki, yana taimakawa rage ƙwayar cholesterol a cikin jini.

Yaya za a gane gurasar abinci?

Lokacin zabar samfurin, kuna buƙatar kula da irin wannan mai nuna alama kamar glycemic index, yana nuna tasirin samfurin burodi akan ƙimar sukari a jikin mai haƙuri.

An tabbatar da cewa abincin burodin abinci yana da mafi ƙarancin ma'aunin glycemic. Idan ka sayi samfurin a cikin masu ciwon sukari, to za'a iya nuna GI akan kunshin. Akwai tebur na musamman akan Intanet wanda ke nuna alamun samfurin. Hakanan ya kamata ku kula da ire-iren gari, kayan ƙara, kayan ƙanshi, ko akwai yisti a cikin abun da ke ciki, rayuwar shiryayye.

Mafi ƙarancin ma'anar glycemic index don burodin burodi. Wannan samfurin za'a iya cinye shi ta hanyar masu ciwon sukari tare da babban cholesterol. Ba a sarrafa reshe, saboda haka, riƙe duk abubuwan gina jiki da ƙwayoyin tsirrai waɗanda ke dacewa da narkewar abinci. Lokacin tsaftace jiki, glycemia ba ya girma, lipids mai lahani wanda ke haifar da hypercholesterolemia tafi.

Tare da haɓaka mummunan cholesterol, ba da burodi ba lallai ba ne. Kuna buƙatar kawai sanin wane samfurin ya bayyana a matsayin samfurin kayan abinci, zaɓi nau'ikan da kuke so da mai samar da wadatar fata.

Abin da burodi yake da amfani an bayyana shi a cikin bidiyon a cikin wannan labarin.