Tebur na abubuwan da ke cikin cholesterol a cikin abinci zai taimaka kare kai daga mummunan abinci. Wuce haddi a cikin jiki yana haifar da cututtukan tsarin zuciya. Sabili da haka, yakamata kowa yasan irin abincin da ya ƙunshi mai yawa. Samun tunanin inda akwai shi da yawa, yana yiwuwa a rage adadin a jiki ba tare da taimakon magunguna ba.

Me yasa za a san matakin lipid a cikin jini?

Cholesterol shine kwayar halitta ta jiki wanda yake samarwa kuma yana samarwa cikin abinci. Matsakaicin, al'ada a cikin jini ya kasance daga 3.6 zuwa 5.2 mmol / l, yayin da "cutarwa" LDL a cikin maza shine 2.25-4.82, a cikin mata ya kai 3.5. "Yayi kyau" HDL - a cikin jima'i mai ƙarfi 0.7-1.7, mai rauni - 0.9-1.9. Lokacin da aka lura da yawan ƙwayar cuta mara kyau, filaye suna fitowa a cikin jirgin ruwa kuma sannu a hankali suna ɗaure lumen. Wannan cuta ana kiranta atherosclerosis, kuma ana kiran halittar cholesterol filayen atherosclerotic. Lokacin da aka rufe jijiyoyin jini da jijiyoyin jini, jini yakan gudana sosai ga gabobin da tsokoki, kuma kwakwalwa da zuciya suna wadatuwa. An lalata aikin dukkan kwayoyin, hypoxia ya shigo.

Sanin cholesterol yana taimakawa hana cututtuka, kuma idan sun riga sun fara, to fara magani a farkon matakan, canza salon rayuwa da abinci mai gina jiki. Don haka zaku iya guje wa mummunan sakamako da rikitarwa, tare da tsawan rai.

Babban matakan cholesterol yana shafar abubuwa masu illa. Jerin tushen:

• Soyayya ga munanan halaye.
• Kasancewar kiba a jikin dan adam.
• Jagorancin rayuwa mai nutsuwa.
• Cututtuka na tsarin endocrine, tushen yanayin hormonal.
• Rashin abinci mai gina jiki.

Abubuwa a abinci

Kayan lambu da Cholesterol

Amfanin abincin tsire-tsire shine cewa sun ƙunshi bitamin, abubuwan da aka gano, carbohydrates, fiber. Ana amfani dasu a cikin nau'ikan daban-daban - raw, gasa. Tare da yin amfani da kullun, suna da kyakkyawan sakamako kan kiwon lafiya kuma suna taimakawa rage haɗarin cututtukan haɓaka. Yawan cholesterol a cikin kayan lambu ba ya nan. Sabili da haka, zaku iya ci cikin manyan kima. Ganyayyaki masu amfani (dill, faski). Yana da kayan warkarwa na soya.

Nawa ne nama

Alade, naman minced, naman sa mai yawa, duck yakamata ya kasance ba a cikin abinci sau da yawa. Cholesterol sosai a cikin nama (40-110 mg / 100 grams). Mafi yawan duk - a cikin offal (hanta turkey, a cikin kaji, zuciya, kodan). Kuna buƙatar cin hanta, akwai mahimman bitamin da ferrum. Meatarancin kayayyakin abinci na cholesterol - naman zomo da turkey. Sausages da aka dafa da kuma kyafaffen sun ƙunshi sinadarin cholesterol mai yawa. Abubuwan ciki na aladu sun hada da bitamin da ma'adanai, amma cutarwar ita ce, suna dauke da sinadarin cholesterol. Volumearar sa a cikin disal daga gram 150 zuwa 2000 ne akan gram 100.

Yawan cholesterol a cikin kifi da abincin teku

Wadannan abinci suna dauke da cholesterol mai kyau. Tuna, sardine, kifi, maskerel suna da adadin omega - 3. Ya zama dole a ci sau 1-2 a mako. Cholesterol a cikin kyankyasai, jatan lande, kifi, da abincin teku suna cikin sikeli sosai. Sandunan itacen ƙwaya yana da 20 mg na cholesterol kuma ana bada shawarar a cinye shi da adadi kaɗan. Suna da cholesterol mai yawa, rage haɗarin haɓakar atherosclerosis.

Adadin a cikin kwayoyi

Yawan cholesterol a cikin wannan samfurin 0 MG ne. Yana da amfani, bada shawarar don amfani na yau da kullun, amma a cikin ƙananan adadi. Gaskiya ne game da walnuts. Amfanin su bai wuce kifi ba. Kwayoyin Kasar Brazil, cashews, almonin sune abinci mai dauke da sinadarin cholesterol. Sabili da haka, kada ku ci sau da yawa. Kwayoyin suna cin abinci ta abinci mai zaman kanta da kayan yaji don hatsi, yoghurts, kayan lambu, madara mai gasa.

Cereals da Cholesterol

Abincin da ba shi da sinadarin cholesterol ya hada da amfani da hatsi daban-daban, hatsi. Jerin abinci mai girma a cikin fiber da abubuwan da aka gano suna taimakawa rage mummunar cholesterol - oatmeal, kwai da garin hatsi. Dole ne su kasance a cikin abinci yau da kullun kuma su zama hatsi duka. Oatmeal ya zo da farko. Yana rage cholesterol mara kyau, matakan sukari kuma har ma yana cikin abinci yayin rage nauyi, kamar mafi karancin abinci cholesterol. Oatmeal yana da wadata a cikin abubuwa masu mahimmanci, yana da ikon rufe ciki, saboda haka ana amfani dashi a abinci don cututtukan cututtukan hanji.

Namomin kaza da Kiwon lafiya

Amfani da zakara, man shanu, naman kaza:

• Waɗannan samfurori ba su da cholesterol, amma mai arziki a cikin bitamin da ma'adanai a ƙarancin kalori.
• Cin abinci, yana yiwuwa a rage ƙananan ƙwayoyin cholesterol da 10%.
• Kasancewar fiber yana taimakawa narkewar al'ada ba tare da sanya mai ba.

Cholesterol a cikin kayayyakin kiwo

Abincin da ke cikin cholesterol ya ƙunshi madara, cream, kefir, madara da aka dafa, musamman mai mai yawa. Akwai cuku mai yawa a ciki, saboda haka ana buƙatar amfani dashi a cikin adadi kaɗan. Idan kun sha gilashin ryazhenka a rana, ba ya haifar da matsala. Cholesterol a cikin madara (saniya) - 20 MG / 100 grams. Skim - 5 MG, madarar soya - 0 MG, wato, ba ya ƙunshi kwata-kwata.

Sauran abinci

Abinci don amfani na yau da kullun:

• Abincin da ya ƙunshi adadin ƙwayar cholesterol: burodi, kayan kwalliya, kayayyakin kiwo, ƙoshin dabbobi, ƙwai. A cikin burodi, da wuri, samfurori masu kama, kayan da ke cutarwa shine man dabino, wanda aka ƙara a ciki.
• Milk da cholesterol suna da alaƙa da juna.
• Squash caviar abu ne mai kyau, yana inganta motsin hanji da kuma na rayuwa. An nuna shi ga mutanen da ke da ƙwayar cholesterol sosai.
• A cikin kayan kabewa akwai yalwa da amfani abubuwa kuma suna cire wuce haddi.

A daki-daki game da abinci mai gina jiki don matsaloli tare da yawan sinadarin lipid a cikin jinin da aka bayyana a cikin aikinta m n. sec Laboratory of Endocrinology NIIKEL SB RAMS Pikalova N. Uchenaya ya fayyace cewa makasudin abincin don hyperlipidemia shine rage cin abinci na LDL da mai cike da kitsen mai yayin wadatar da wadataccen kitse mai narkewa, fiber, da carbohydrates mai sauƙi.

Abinci ba tare da cholesterol ba ya wanzu. An zaɓi abincin ne don kada a kawar da tushen manyan abubuwan da jiki yake buƙata. Ka'idar cholesterol shine 250 MG kowace rana. Abinda ake buƙata shine iyakance amfani da jita-jita inda sinadarin cholesterol abinci ke da yawa, shine abincin asalin dabbobi. Hakan yana da mahimmanci a lissafin adadin kuzari. Wannan shine babban mataki a cikin rigakafin cututtukan cututtukan zuciya.

Tebur Cholesterol Tebur

Cholesterol abu ne na dabi'a wanda yake shan giya mai narkewa. Kusan kashi 80% na cholesterol an sanya shi a cikin hanta, sauran kuma galibi suna shiga jiki daga abinci. Ya ƙunshi samfuran dabbobi. Ana amfani da jikin mutum azaman kayan gini don gina ganuwar bututun jini da membranes na sel, ƙari ga wannan, yana da hannu a cikin haɗin bitamin da fat acid, steroid da hormones na jima'i.

A cutarwa na high cholesterol

Babban abin da cholesterol ya san yawancin shine ikon ikon shiga cikin ƙirƙirar filayen atherosclerotic. Yawancin likitocin sun yi imanin cewa shi ke da alhakin mutuwar dubban daruruwan mutane a duniya. Amma haka ne?

Ya bayyana cewa hanyar asalin atherosclerosis har yanzu ba a fahimta sosai ba. Akwai nau'ikan da yawa na tarin filaye a kan jirgin ruwa, kuma ba dukkan su ke da cholesterol suna taka rawa ba. Misali, akwai imani da yawa cewa dalilin irin wadannan lamuran ba wuce haddi ba ne na cholesterol, amma rashin daidaituwa ne a cikin LDL da HDL lipoproteins, ko kuma na motsa jiki.

Duk da wannan, an tabbatar da dogaro da yawaitar cholesterol da kuma hadarin kamuwa da cututtukan zuciya. Sabili da haka, har yanzu ya zama dole don saka idanu kan matakan lipids kuma kuyi ƙoƙarin kada ku zagi kayayyakin da ke haɓaka cholesterol. Baya ga samfurori, akwai wasu dalilai waɗanda ke haifar da karuwa:

• ƙarancin motsa jiki
• mummunan halaye, musamman shan sigari,
• amfani da ruwa kadan,
• kiba
• kasancewar wasu cututtukan: take hakkin samar da kwayoyin hodar iblis, da giya, da cutar siga da sauransu.

Yadda ake rage cholesterol? Ka'idojin yau da kullun sune abinci ba tare da cholesterol ba, salon rayuwa mai kyau, motsa jiki, rashin wuce kima, shan sigari. Yana da kyau mutum yasan wadanne abinci suke dauke da yawan cholesterol, kuma a inda babu shi.

High a cikin cholesterol

Waɗanne samfura ne suke ɗauke da su? Tebur na cholesterol a abinci:

Cholesterol (MG) ta 100 g na samfur

Zaman naman alade

Nisan kiba (hanta, koda, zuciya)

Alade offal (hanta, koda, zuciya)

Babban abinci mai dauke da sinadarai.

Cholesterol (MG) ta 100 g na samfur

Sardines a cikin mai

Kifi mai tsaka-mai (har zuwa 12% mai)

Kifi mai kitse (tuna, perch, pike, kifin kifin teku, pike perch, blue whiting, smelt)

Kifi mai ɗanɗano (halibut, kifin, capelin, kifin ruwan hoda, kifin, maskerel, herring, Sturgeon, herring, sprat)

Nama da naman maraƙi

Cholesterol a cikin kiwo, kayayyakin kiwo.

Cholesterol (MG) ta 100 g na samfur

Cuku gida (2-18% mai)

Raw goat madara

Kirim mai tsami 30% mai

Kirim mai tsami 10% mai

Cow na madara 6%

Cholesterol a cuku.

Kirim mai tsami tare da mai mai 60%

Ciki na Cuku 45%

Cuku Cuku 60%

Camembert, Edam, Tilsit 45%

Soyayyen tsiran alade, Kostroma

Camembert, Tilsit, Edam 30%

Romadur, Limburg 20%

Mafi sau da yawa, yawan cholesterol a cikin abinci kai tsaye ya dogara da yawan mai su. Koyaya, duk da yawan kitse na kayan shuka, basu da cholesterol. Atsawan tsire-tsire containasa yana da kwatankwacin alamar sitosterol maimakon. Yana aiki akan jiki ta wata hanyar dabam: maimakon rushe metabolism na lipid, yakan daidaita shi.

Dalilin haɓakar cholesterol a cikin jiki ba wai kawai amfanirsa da abinci, gubobi, abubuwa masu tsattsauran ra'ayi ba, da ƙoshin trans kuma suna haifar da wannan sakamako.

Bugu da kari, tsakanin kayayyakin dabbobi, harma tsakanin kayayyakin kayan lambu, akwai wadanda ke rage cholesterol.

Choananan cholesterol

Matsalar kwalakwalar jini za a iya magance ta hanyoyi biyu: rage jimlar cholesterol ko haɓaka matakin babban lipoproteins mai yawa (HDL). Haka kuma, na farko yakamata ya faru saboda ƙananan matakan lipoproteins mai yawa (LDL).

Abincin da zai iya haɓaka cholesterol mai kyau ko rage cholesterol mara kyau:

• Tushen tushen, misali, karas. Cin amfanin gona guda biyu a rana yana rage LDL da 15% a cikin watanni biyu.
• Tumatir Tumatir yana shafar tasirin cholesterol.
• Tafarnuwa. A matsayin hanyar magance cholesterol, an daɗe da sanin tafarnuwa. Amfani da shi kullun yana taimakawa share tasoshin cholesterol na ciki. Koyaya, akwai yanayi guda ɗaya: ya wajaba a yi amfani da shi kawai a cikin irin yadda yake. Tafarnuwa da aka dafa da aka rasa duk amfanin ta. Ana iya ƙarawa a ƙarshen aikin dafa abinci.
• Tsaba da kwayoyi. Bincike ya nuna cewa kashi 5% na yawan kwayar cutar cholesterol na iya rage amfani da kwayar g 60 na kowane kwayoyi a kullum. A lokaci guda, HDL yana ƙaruwa da yawa, kuma LDL ya faɗi.

• Peas. Da kashi 20%, adadin LDL an rage shi sau biyu a kowace rana har tsawon wata guda.
• 'Ya'yan itãcen marmari, kayan lambu, berries,' ya'yan itatuwa. Waɗannan samfuran suna ƙunshe da pectin, ƙwayar mai mai narkewa, tana ɗaukar cholesterol a cikin narkewa tare da cire shi daga jiki.
• Kayan lambu da kifin mai mai. Wadannan abinci suna dauke da kitse mai kitse wanda ke taimakawa rage yawan cholesterol.
• Amfanin gona gaba daya. Arziki a cikin fiber.

Kwanan nan, likitoci da masana kimiyya sun nuna yarda cewa cholesterol, wacce ke shiga jiki daga abinci, ba ta da cutarwa fiye da wacce jikin ke samarwa kanta. Tun da babban aikin cholesterol shine samar da bitamin da kuma kariya ta sel da tasoshin jini, samarwarsa tana faruwa ne ta fuskar amfani da abinci mara kyau, ƙarancin motsa jiki, da rashin lafiya. Wannan shine dalilin da ya sa abincin shi kadai ke da wuya a magance matsalar. Ya kamata tsarin ya kasance cikakke.

Inda aka sami cholesterol

Don rage ƙwayar cholesterol, idan ta wuce al'ada, akwai abinci na musamman. Wannan yana ba ku damar shawo kan cututtukan da ba za a iya amfani da su ba tare da kwaya ba. Ya ƙunshi samfura waɗanda suke aiwatar da ragewan wannan kashi. An lura da babban abun ciki na abu a cikin:

Yana da mahimmanci ba wai kawai don ware abincin da ke haɓaka cholesterol ba, har ma don la'akari da hanyar shirya sauran menu. Ba za ku soya nama ba, amma ku tafasa ko turɓaya, maye gurbin mai da dabba tare da ƙwaryan kayan lambu. Irin wannan magani yana da tasiri sosai don rage ƙwayar ƙwayar cholesterol tare da ɗan ƙima na al'ada. In ba haka ba, ya kamata a haɗe shi da maganin ƙwayar cuta.

Teburin Kayan cholesterol

Abubuwan samfuri na cholesterol daban-daban suna da alamomin kansu na adadin wannan sinadari a cikin abun da ya danganci taro. Ya dogara da yawan amfanin da ake buƙata don ragewa game da amfani da wasu sinadarai ko ƙi abinci. Ana nuna adadin abu a cikin mg da 100 g na samfurin. Ya kamata a fahimci cewa abinci mai soyayyen mai zai zama mai cutarwa, kuma sunadarai da carbohydrates ba su cikin abubuwan da suke haɓaka cholesterol.

Abinci don rage cholesterol

Lokacin tattara abinci mai rage tasirin cholesterol, yakamata a bishe ku daga lissafin abubuwan da ke cikin cholesterol a cikin abinci. Babban mahimmancin irin wannan abincin shine buƙatar maye gurbin fats mai cike da mai ba tare da gamsashshi ba. Dafa kowane jita - a ƙarƙashin ka'idodi na asali: ƙarancin gishiri, sukari, ware kayan yaji, kada a soya. Lokacin shirya abinci, bi shawarwari masu zuwa don lafiyar abinci:

1. Yourara yawan abincinku da kwayoyi. Suna dauke da adadin kuzari, kuma idan aka samu kashi 20 cikin dari na yawan adadin kuzari ta wannan hanyar, to abun cikin mummunan cholesterol zai ragu da kashi 10% a kowane wata.
2. Avocados da kifin salmon zasu taimaka wajen rage filayen cholesterol da kashi 3-8%.
3. Guji cinye duk kayayyakin kiwo mai mai.
4. Yi ƙoƙarin kawar da man shanu gaba ɗaya.
5. Kuna iya cin ƙwai idan kun rabu da gwaiduwa.
6. Sauya abinci mai ƙima tare da abinci mai wadataccen ƙwayoyin carbohydrates. Akwai su da yawa a cikin burodi, taliya, Peas da wake.
7. Tabbatar cewa kun hada da kayan lambu da 'ya'yan itace sabo a cikin abincinku, wanda ba wai kawai ba sa barin cholesterol ta tashi ba, har ma suna da wadataccen abinci a cikin bitamin E, C, B, beta-carotene.
8. Mafi kyawun karin kumallo shine porridge. Buckwheat, alkama, oat, amma koyaushe an shirya shi da ruwa ko madara mai mai mai yawa.
9. Kada kuyi amfani da zaɓin abinci na cholesterol tare da ƙuntataccen ƙuntataccen mai. Idan an lura dasu, jiki ya daina karɓar abubuwan da ake buƙata, daidaitaccen abinci mai gina jiki yana da damuwa, wanda zai iya tayar da haɓaka sauran cututtukan gastrointestinal.
10. Ka ware duk wani giya sai dai jan jan giya. Bai yarda da cholesterol “mara kyau” ya canza zuwa lipoproteins mara nauyi ba, wanda ke haifar da tarkacewa da kuma takaita matakan jijiyoyin jini.

Mutane da yawa suna sha'awar nawa ya zama dole don bin irin wannan abincin don cimma sakamako da ake so. A matsayinka na mai mulkin, tasirin yana faruwa a tsakanin makonni 8-12 na cin abinci. Bayan watanni 3, zaku iya yin gwajin jini na biyu don cholesterol don bin tasirin. A wannan matakin, ya kamata a riga sananne. Dangane da wannan, ya kamata a yanke shawara ko a bi irin wannan abincin gaba.

Babban abinci mai dauke da sinadarai

Yawan cin abinci mara amfani da sinadarai a cikin cholesterol, abubuwa masu cutarwa (trans fats, radicals, toxins) suna lalata kyallen gabobin jiki, bangon artery, yana kara haɓaka samar da ƙwayoyin kwayoyin ta hanta.

Abubuwan da ke cikin nama suna dauke da adadin ma'adinai da yawa, enzymes, bitamin, mai cike da kitse, da kuma cholesterol. Tare da atherosclerosis, babban matakin LDL, ana ɗaukar nama mai cin abinci mafi aminci: zomo, kaji, turkey mara fata. Yi jita-jita daga gare su bada shawarar a cinye ba fiye da sau 3 / mako.

Kayan abinci

Kayan sarrafa kayayyakin masana'antu na masana'antu suna dauke da abubuwa masu cutarwa masu yawa: nitrites, hydrocarbons polycyclic, kayan haɓaka dandano, ƙoshin trans. Yin amfani da su na yau da kullun yana ƙara cholesterol, mummunar rinjayar aikin ƙwaƙwalwar zuciya, yana ƙara haɗarin haɓakar hauhawar jini, cututtukan ƙwayar jijiyoyin jini.

Kifi, abincin teku

Kifin teku, kamar nama, yana da sinadarin cholesterol, amma kuma ya ƙunshi adadi mai yawa na polyunsaturated mai (omega-3). Ba ya haifar da haɗarin haɓaka atherosclerosis, amma a maimakon haka yana da sakamako mai hanawa: yana lalata, yana kawar da lipoproteins mai cutarwa daga jiki. Sabili da haka, ana iya cinye jita-jita kifi a kowace rana.

Shawara don dafa kifi: tafasa, hurawa ko yin burodi a cikin tanda ba tare da samar da ɓawon burodin zinare ba.

Milk, kayayyakin kiwo

Daban-daban nau'in kayayyakin kiwo a hanyarsu ta shafar yanayin zuciya, jijiyoyin jini, samar da LDL / HDL ta hanta. Ana samun matakan cholesterol mafi girma a cikin madara na awaki. Amma yana da sauƙin tunawa, yana ƙunshe da yawancin phospholipids. Wadannan abubuwan sun dakatar da kwancewar barbashi mai kauri a jikin bangon jijiyoyin jini, don haka za'a iya cinye madara da jini tare da hypercholesterolemia, atherosclerosis.

Ana cinye kayayyakin nono sama da sau 4 / mako. Cakulan ire-iren cuku, kirim, madara maras ma'anar gida ya kamata a watsar da su.

Kada a cire ƙwai daga cikin abincin, kawai saboda gwaiduwa ta ƙunshi babban adadin ƙwayar cholesterol (kimanin 210 mg).

Za a iya cinye fari ba tare da ƙuntatawa ba, an yarda cinye gwaiduwa ba fiye da 1 lokaci / mako ba. Idan matakin LDL ya yi yawa sosai, cire shi gaba ɗaya daga abincin.

Man, Fats

Tare da hypercholesterolemia, man shanu, man dabino, margarine an cire su daga abincin.

Margarine mai kitse ne. Lokacin da aka rarrabu, an samar da kitsen trans, wanda ba a samo shi a cikin kayan lambu ko man shanu ba. Waɗannan abubuwa baƙon abu ne ga jikin ɗan adam. Suna rushe hanyoyin musayar tsakanin sel, ƙara matakin haɗarin lipoproteins mai ƙarancin haɗari. Ba a ba da shawarar Margarine har ma da cikakkiyar lafiyar mutane, ya kamata a cire shi gaba ɗaya daga abincin marasa lafiya.

Man dabino - yana nufin ƙonewar kayan lambu, ba shi da sinadarin cholesterol, amma 50% ya ƙunshi kitsen mai, yana da babban narkewa. Gaskiya ce ta ƙarshe da ke haifar da gaskiyar cewa wannan sashin jiki baya ɗaukar jiki gaba ɗaya. Da zarar cikin yanayin acidic na ciki, fats sun zama m taro. Wasu daga cikinsu suna sha. Saboda iyawarsa ta riko da duk wani farfajiya, barbashi mai kitse ya zauna akan bangon arteries, a hankali ya tara, ya zama juzu'ai mai kitse.

Kayan Cholesterol

Wannan rukunin ya ƙunshi babban adadin lafiya, abinci mai wadataccen bitamin wanda ke taimakawa kula da matakan LDL na al'ada, kuma da sauri cire adadin su daga jiki.

Jerin samfuran abubuwa masu amfani:

• 'Ya'yan itãcen marmari, kayan lambu, berries. Tushen daidaitaccen abinci mai inganci. Kayayyakin suna da wadatar fiber, pectin. Normalize metabolism, inganta narkewa, da taimakawa ƙananan lipoproteins low-yawa. Su ne kyakkyawar rigakafin cututtukan zuciya.
• Namomin kaza. Arziki a cikin furotin, macro da abubuwan abubuwan alama. Abin gina jiki sosai, kyakkyawan madadin nama. Rage gudu na atherosclerosis, rage matakin low lienspropoins mai yawa.
• Kayan lambu mai. Ba su ƙunshi kitse mai cike da sinadarai, cholesterol, mai arziki a cikin bitamin, ma'adanai, suna da tasirin antioxidant, kuma suna cire LDL mai yawa daga jiki. Mafi amfani mai mai shafawa mai sanyi: zaitun, sunflower mara tushe, linseed.
• Kayayyakin Soya. Suna haɓaka matakin HDL, haɓaka matakan haɓaka jiki. Suna da sakamako mai amfani a kan yanayin tasoshin jini, hana lalacewar bangon su, samuwar filayen atherosclerotic.
• Kwayoyi. Hadarin lipoproteins yana haifar da asali ta halitta. Sun ƙunshi adadin magnesium, folic acid, styrene. An ba da shawarar cin kwayoyi a kowace rana, amma ba fiye da 50 g ba.
• Dabbobin. Taimakawa wajen inganta narkewar abinci. Buckwheat, oatmeal, shinkafa - sun ƙunshi babban adadin abubuwa na musamman, glucans, wanda cikin sauri yana cire ƙarancin lipoproteins mai ƙarewa daga jiki.

Nasihu Masu Amfani

Tare da babban matakin ƙwayar cholesterol, haɗin samfuran yana da mahimmanci, hanyar shirya:

• Darussan farko. Mawadaci, miyar yaji, mai cin nama mai kitse, kayan lambu - an cire su daga menu. An fi son kayan lambu, kifi ko tsintsiyar kaza. Kayan kaji an dafa shi ba tare da fata ba, yana cire mai mai mai yawa. Ba a bada shawarar shirya abinci mai tsabta ba tare da kirim mai tsami ko mayonnaise.
• Na biyu Darussan. Dankali mai soyayyen, pilaf, taliya na ruwa, abinci mai sauri - duk abin da ke da ƙiba, soyayyen an haramta shi sosai. Mafi kyawun zaɓi shine jita-jita na gefe daga hatsi, dafaffen ko kayan lambu mai stewed.
• Abin sha. Ba a son shan shayi, kofi, koko tare da ƙari mai tsami. An cire giya gaba daya. Yana da amfani sosai a sha koren shayi ko ginger tare da zuma, ruwan ma'adinai, ruwan 'ya'yan itace.

Mafi kyawun adadin kwayar cholesterol a kusan 300 mg. Tushen da ke ƙasa zai taimake ka ka sanya menu na dama.

Cholesterol a cikin abinci: cikakken tebur

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