Abincin abinci na cholesterol a cikin mata bayan 50, menus da samfurori

Babu wanda ya aminta daga tasirin cholesterol, amma a cikin mata masu haihuwa, yawan cholesterol a cikin jini an sanya shi ta wani bangare na kwayoyin halittun mata na estrogens, wanda aka samar da shi cikin kwai. Bayan farawar menopause, matakin estrogen zai fara raguwa a hankali, saboda haka, a cikin mata masu shekaru 50-60 da suka girma, ana yawan saurin haɓakar cholesterol.

Abincin abinci tare da ƙara yawan ƙwayar cholesterol a cikin mata bayan shekaru 50 zai taimaka wajen rage hauhawar hauhawa, kiyaye daidaiton lafiyar jiki da rage haɗarin kamuwa da cututtukan zuciya. Idan kun riga kun sami matakan girma na cholesterol, to lallai ne kawai ku bi ka'idodin abinci mai gina jiki da aka bayyana a ƙasa.

Abubuwan rage cin abinci na asali ga Mata Tsofaffi masu ɗauke da Cholesterol

Babban dokar rage cin abinci ga mata (da maza) ita ce kin amincewa da sinadarin carbohydrates mai sauki da kitsen dabbobi, wanda aka samo a cikin kitse, nama da kayayyakin kiwo. Madadin haka, ƙoshin kayan lambu, fiber, da hadaddun carbohydrates, waɗanda ake samu a cikin 'ya'yan itatuwa, kayan marmari, da hatsi, yakamata su fi yawancin abincin.

• Masana sun ba da shawarar cin abinci sau da yawa, amma a cikin ƙananan rabo.
• Ya kamata ku jimre da yunwar, don muɗa shi, za ku iya samun cizo na salatin sabo, shan shayi tare da kuki biscuit ko ku ci ɗan kwayoyi kaɗan.
• Lokacin dafa abinci, yi ƙoƙarin yin amfani da gishiri a ɗan kadan kaɗan, saboda yana ƙara nauyin a kan zuciya. Wataƙila da farko abincin zai dandana sabo da mara dadi, amma da sauri zaka saba da shi.

Yawan cholesterol da ke shiga jikin mutum mai lafiya da abinci shine kimanin 300-400 MG. Idan akwai damuwa na rashin lafiyar hanji, wannan adadin dole ne a ninka shi. Sabili da haka, lokacin zabar kayan da aka shirya don farantin, kuna buƙatar kula da yawan cholesterol ɗin da ke ciki. A saboda wannan, akwai tebur na musamman waɗanda ke sauƙaƙa zaɓin kayan abinci. Da farko, buƙatar zuwa teburin kowane lokaci mai yiwuwa ba shi da matsala, amma ba da daɗewa ba za ku koyi yadda ake ƙayyade adadin ƙwayar cholesterol a cikin ido.

An ba da izini (samfura masu amfani)

Yana da mahimmanci a tuna cewa cholesterol na iya zama “mai kyau” da “mara kyau”. Rashin ingantaccen cholesterol na iya hana hawan jini da kuma kara yiwuwar zuciya da cutar jijiyoyin jiki. Don haka, ya zama dole a hada shi cikin kayan abincinku wanda yake karfafa ci gaban kyawawan halayen lipoproteins, kamar yadda suke tsabtace jini da rage haɓakar adadin lipoproteins masu ƙarancin ƙarfi.

Yin menu na mako guda a cikin mata bayan shekara 50 ya zama dole musamman daga jita-jita waɗanda ke da amfani ga jiki. Abincin abinci mai narkewa wanda ke da wadataccen abinci mai omega-3 polyunsaturated mai, kazalika da polyphenols, waɗanda ke rage ƙarancin ƙwaƙwalwar ƙwaƙwalwa, ƙarfafa rigakafi har ma da rage yiwuwar haɓakar ciwan kansa, ana ɗauka mafi kyawun zaɓi.

Haramtacce (ka tsananta matsalar)

Abincin da ke cikin babban cholesterol a cikin mata bayan shekaru 50 yakamata ya kasance mai kalori da daidaitawa. A karkashin dokar duk wasu sinadarai ne da kansu ke dauke da sinadarin sterols, ko kuma karfafa samarda sinadarin cholesterol a cikin hanta.

Yayin dafa abinci, dole ne ku watsar da kwanon rufi, saboda abinci mai soyayyen, har ma da kayan lambu, yana dauke da sinadarin carcinogens waɗanda ke ba da gudummawa ga ci gaban atherosclerosis na hanyoyin jini. Zai fi kyau ku ci abinci mai dafaffen abinci, steamed da gasa. Ana ɗauka waɗannan masu haɗari a cikin jerin samfuran da aka haramta:

• Nama mai nama, man alade, kayan sawa, tsiran alade, kyafaffen kayayyakin abincin gwangwani.
• Atsamuran dabbobi, fats na trans, margarine, mayonnaise, da kayan abinci waɗanda ke ɗauke da su.
• Abubuwan da ke cikin kiba.
• Kifayen teku - kifin kifin, kifi, shrimp, har da kifin roe, gwangwani da kifin da aka sha.
• Duk abinci mai sauri. Psunƙwalwa, ɓarna, ɓarna, faranti da burgers.
• Abincin soyayyen. A kan aiwatar da soya, an kirkiro carcinogens da cholesterol. Hakanan ba shi yiwuwa a soya a cikin kayan lambu.
• Sauƙaƙar carbohydrates da sukari, da kowane samfuran da ke ɗauke da shi, shine soda mai daɗi, kuki, kowane kayan zaki da kayan marmari.
• Alkahol, sigari, kofi, abubuwan sha. Duk wannan yana da tasirin sakamako ga lafiyar hanta, wanda, kamar yadda kuka sani, yana samar da adadin ƙwayoyin cuta.

Bayan bin abinci tare da iyakantaccen amfani da waɗannan samfuran ko kuma ƙin karɓar su, sakamakon farko don rage cholesterol zai bayyana cikin makonni biyu. Koyaya, sannan bazai yuwu komawa tsarin da aka saba ci ba sannan kuma dole ne a kula da tsarin hana abinci na sauran rayuwa.

Iyakance amfani

Akwai sinadarai da yawa waɗanda aka ba da izinin amfani dasu tare da hypercholesterolemia, duk da haka, adadin su ya zama kaɗan kuma an ƙaddara su sosai.

A kananan ƙananan an yarda:

• low-mai mutton
• zomo, kaji ko turkey,
• ƙwai na kaza (babu fiye da guda 3 a mako ɗaya), amma fararen kwai na iya cinye shi har abada,
• man shanu
• shima mai karamin kitse mai taushi,
• kifin teku.

TOP 10 samfuran don rage cholesterol a cikin mata don 50

Tabbas, ba shi yiwuwa a kawar da adanar cholesterol gaba daya kuma a share tasoshin ba tare da aikin tiyata ba. Koyaya, canje-canjen salon rayuwa da cikakkiyar biyayya ga ka'idodin abinci tare da mafi ƙarancin cholesterol zai taimaka mata su inganta yanayin su kuma jinkirta ci gaban atherosclerosis. Don kyakkyawan sakamako, masana sun bada shawarar ƙirƙirar menu bisa ga samfuran masu zuwa.

1. Miyar kayan lambu da ba a bayyana ba. Mafi mahimmanci sune linseed, soya, masara da man zaitun, wanda ke rage yawan LDL da kashi 18%.
2. Avocado - tare da amfani na yau da kullun, yana ƙara cholesterol "mai kyau" da 15%, kuma "mara kyau" yana raguwa da kashi 5-7%.
3. Kifi mai ɗanɗano yana karfafa ganuwar jijiyoyin jini, yana hana toshewarsu, yana daidaita tafiyar jini.
4. 'Ya'yan itãcen marmari da berries, musamman' ya'yan itacen citrus (pomelo da innabi). Har ila yau yana da amfani sosai: jimimin, rumman da apples.
5. Cakulan duhu Kodayake an faɗi a sama cewa dole ne a zubar da kayan zaki daga wannan dokar, amma akwai banbanci guda ɗaya. Koyaya, wannan ya shafi kawai cakulan duhu na gaske wanda aka yi daga wake mai ingancin gaske, saboda suna ƙunshe da polyphenols waɗanda ke haɓaka haɓakar ƙwayar lipid, daidaita yanayin jini da maida hankali na cholesterol.
6. Fiber. Ana samo shi a adadi mai yawa a cikin kayan lambu da 'ya'yan itatuwa sabo. Yawancin sa ana iya samun sa a cikin raisins da busassun apricots, lentil, waken soya, raspberries, ƙoshin flax, ƙarancin abu a cikin apples, pears, peaches, raspberries, barkono mai zaki, kabewa kabeji da tsaba sunflower. Kuma mai rikodin don abun ciki na fiber a cikin gram 100 na samfurin, ba shakka, shine alkama bran, ana iya ƙara su zuwa abinci yayin dafa abinci, ko za'a iya cinye su da tsabta, a wanke da ruwa mai yawa.
7. Daga cikin abubuwan sha, ana bada shawarar shayi na kore.
8. Kwayoyi da tsaba, irin su Brazil da walnuts, ƙoshin flax, tsaba sunflower, tsaftace tasoshin.
9. Miyar madara tare da ƙarancin mai (bai wuce 2.6%), suluguni, Adyghe cuku, kefir, yogurt.
10. Saboda abubuwan da ke cikin phytosterols da polyphenols, fungi suna hana sha na sterols ta bangon hanji da cire abubuwanda aka riga aka tattara.

Babban hukuncin rage cin abinci na cholesterol a cikin mata bayan shekaru 60 shine kin amincewa da abinci mai dauke da sinadarin cholesterol da kuma carbohydrates masu sauki.

Awararren masanin abinci mai gina jiki, lokacin tattara jerin abubuwan mutum, yayi la'akari da shekaru, salon rayuwa, da kasancewar rashin lafiyan a cikin mata, tunda abincin ga hypercholesterolemia ya haɗa da amfani da kifi da ƙwaya na yau da kullun, wanda zai iya haifar da mummunan rashin lafiyar.

Abincin abinci na tsawon mako ɗaya ga mata bayan shekara 50-60

An tsara menu na babban cholesterol don abinci 5 a cikin ƙananan rabo. Koyaya, idan a cikin rana har yanzu kuna jin yunwa, ana ba ku izinin cin 'ya'yan itace, salatin kayan lambu, ɗimbin kwayoyi ko ku sha gilashin kayan kiwo tare da ƙarancin kitsen mai.

Mai zuwa samfurin menu na kayan abinci ne na mako.

Karin kumallo:

• Litinin - kwai fararen omelette, salatin beetroot tare da cuku.
• Talata - oatmeal a kan ruwa, salatin Vitamin daga kabeji sabo, karas da apples, shayi mai sha.
• Laraba - sha'ir ko kwaston bulo ba tare da mai ba, omelet tare da gwaiduwa ɗaya, gilashin kefir.
• A ranar Alhamis - yogurt na halitta mai kitse, granola da 'ya'yan itatuwa masu bushe, koren shayi.
• Jumma'a - Harshin kwando na Herculean, salatin ruwan teku tare da man avocado, shayi linden.
• Asabar - shinkafa a cikin madarar skim, wani gasa mai gasa, busassun 'ya'yan itace compote.
• Lahadi - durum taliya taliya miya, koren shayi.

Abincin rana:

• Litinin - kayan lambu puree miya, stewed buckwheat porridge tare da namomin kaza, kifin kifi, sumba.
• Talata - abinci mai durƙusad da abinci mai narkewa, kaza mai tsami, ruwan 'ya'yan itace.
• Laraba - miya naman kaza, mashed dankali tare da tururi tururi, compote.
• Alhamis - miyan kabeji miyan, steamed salmon fillet, karas stew, ruwan 'ya'yan itace innabi.
• Jumma'a - wani abincin abincin kabewa, zucchini caviar, stewed zomo, ruwan 'ya'yan itace cranberry.
• Asabar - sanyi beetroot, stewed kayan lambu, dukan burodin hatsi, ruwan 'ya'yan itace cranberry.
• Lahadi - okroshka, masara mai masara tare da gyada kaza, stew, jelly.

Abincin dare:

• Litinin - kayan lambu mai tsami tare da kaza mai laushi, gasa kifi da cuku, casserole tare da raisins.
• Talata - jingina pilaf tare da namomin kaza da 'ya'yan itatuwa bushe, sabo ne kayan lambu don zaɓar, shayi linden.
• Laraba - Polak steak tare da cuku, bishiyar asparagus, salatin Girkanci, shayi chamomile.
• Alhamis - Asparagus da turkey fillet, kabewa da gida cuku casserole.
• Jumma'a - salatin tare da cuku mai cin abinci, buckwheat tare da namomin kaza, shayi na buckthorn tea.
• Asabar - ruwan kifi mai gasa tare da kwanon ruɓaɓɓiyar kwalliya da farin kabeji, gasa mai gasa.
• Ranar Lahadi - masara a masara a ruwa, semolina pudding, compote da biscuit cookies.

Wannan abincin ana kuma kiransa Rum, saboda yana ƙunshe da kayan abincin teku, 'ya'yan itãcen marmari, berries da kayan marmari ba tare da maganin zafi da cheeses ba. Karin kumallo abinci ne mai mahimmanci kuma bai kamata a kula da shi ba. Ko da ga marasa lafiya da ke da shekaru 45 da ke da ƙwayar cholesterol, karin kumallo ya kamata ya zama mai wadatar zuciya, tunda mun sami ƙarfin rana duka. Daga cikin jimlar abincin da ake ci don abincin rana, rabi sune kayan lambu, kashi biyu cikin uku suna carbohydrates masu rikitarwa kuma saura shine nama da samfuran kifi. Don cin abincin dare, yawancin kwano ana maye gurbinsu da kayan lambu sabo.

Kayan cholesterol a jikin bango na jijiyoyin jini suna ta yin shekaru, kuma yawan su yana haifar da mummunan sakamako ga mutane. Neman ingantaccen abinci mai gina jiki na iya jinkirta farawa daga waɗannan tasirin. Mutane da yawa suna tunanin cewa abincin abincin yana da tsada kuma ba shi da dandano. A zahiri, wannan mummunan ra'ayi ne, saboda koda daga samfuran da aka saba, zaku iya dafa abinci mai daɗi, kuma mafi mahimmanci abinci mai lafiya, wanda zai kiyaye lafiyar jijiyoyinku na dogon lokaci.

Yaya za a rage cholesterol na jini?

Duk da cewa har zuwa shekaru 50, estrogens suna kare mata daga tarin cholesterol, abubuwa masu illa kamar rashin aiki na jiki, kiba, ciwon sukari mellitus, hauhawar jini, halaye marasa kyau, halayyar haɗari, da sauransu. suna da mummunar tasiri a jiki tare da farawar menopause.

Abin da ya sa ke nan, don sarrafa yanayin jikin mutum da matakin cholesterol a cikin jini, ana buƙatar canji mai tsayi a tsarin rayuwa da gagarumin daidaita yanayin abinci.

Zai yiwu a share tasoshin cholesterol gabaɗaya kawai ta hanyoyin tiyata, duk da haka, don hana haɓaka matakan cholesterol da hana haɓaka sabon gungu ta hana ci gaban atherosclerosis, kowace mace na iya yin bayan shekaru 50.

Don yin wannan, kuna buƙatar ƙara yawan aiki na jiki (matsin lamba mai ƙarfi), alal misali, ɗaukar tafiya, dakatar da shan sigari, bin mizanin tsarin abinci mai lafiya da motsa jiki akai-akai game da hawan jini.

Duk da maganin da ke akwai na shirye-shiryen rigakafin na roba (kamar gumaka), abincin da ke dauke da kwayar cutar hawan jini shine wajibin likita.

Cikakken tsarin abinci mai inganci, wanda ba tare da wanda ba shi yiwuwa a sarrafa matakin LDL, zai taimaka wajen kula da yanayin hanyoyin jini a matakin da ya dace da rage haɗarin haɗarin haɗari da saurin ci gaba na atherosclerosis.

Abincin ga cholesterol a cikin mata bayan shekara 50

Idan ana tasirin cholesterol, to, rage cin abinci bayan shekaru 50 da nufin rage girman shi da kuma kiyaye shi a cikin iyakokin al'ada. Ya kamata a watsar da shi ba kawai daga abinci mai kitse ba, har ma daga abinci mai girma a cikin sodium chloride (sodium chloride).

Don magance cholesterol, wani abin dafa abinci kamar kwanon kwanon rufi ne mafi kyawun mantawa. Mafi yawan hadarin ƙima da na carcinogens da muke samu tare da abinci mai soyayyen. Dukkanin abinci ana bada shawarar a steamed, a dafa, a dafa, a wasu lokuta kuma a gasa.

Ya kamata a shirya abinci 5-6 guda ɗaya, yanki, a cikin ƙananan rabo, jimlar nauyin wanda bai wuce 300 gr ba. Jimlar adadin kuzari na abinci kada ta fi ta 1800-2000 kcal. A gaban kiba, ƙimar kuzarin menu na yau da kullun za a iya rage zuwa 1200-1500 kcal, amma bayan yarjejeniya tare da likita na lura da ku.

Ba za a yarda a yi amfani da kowane abincin gwangwani ba tare da cholesterol mai ɗorewa, ciki har da naman gwangwani da kifi, alayyafo, gishiri da kayan lambu da aka dafa (ban da farin kabeji) da namomin kaza, da kuma kayan ƙanshi da kayan tsiran alade waɗanda aka yi a masana'antu ko a gida.

Ta hanyar kawar da abinci mai girma a cikin LDL daga abinci da wadatar da shi da abincin da ke taimakawa kawar da yawan lemu a jiki, zaku iya tsawaita tsawon rai da kuma inganta hazaka sosai.

Tebur na samfuran da zaku iya ci

Tebur na samfura masu cutarwa da amfani da ƙwaƙwalwar ƙwayoyi masu yawa (abin da zai yiwu da abin da ba shi ba)

Abincin abinci na babban cholesterol: menu na mako-mako a cikin nau'i na tebur

Kafin kwanciya zaku iya sha (ba na zaɓi ba):

• Gilashin kefir
• Gilashin madara da aka dafa tare da bifidobacteria
• Rosehip jiko da zuma
• Gilashin madarar acidophilus
• Gilashin yogurt
• A decoction na fure kwatangwalo ko hawthorn
• Gilashin whey

Karyata abincin da aka soya da kuma sanya abinci 5-6 a rana, ba kwa kawai zai iya daidaita cholesterol ba, amma kuma a samu karin fam, haka kuma inganta narkewa, cututtukan zuciya, kayan maye da dukkan sauran tsarin jikin.

Sanadin High cholesterol

Wannan alamar yana ƙaruwa saboda dalilai masu zuwa:

shan taba, rashin gado, shan giya, gajiya mai ban tsoro, salon rashin kwanciyar hankali, cutar hanta, cututtukan thyroid, shan maganin hana kumburi, ciwon suga.

Mahimmanci! Ana ajiye ƙwayoyin cuta mai ƙanshi a jikin bangon jijiyoyin jini. Wannan yawanci yakan haifar da kirkirar jini. Ofaya daga cikin waɗannan dunƙulen jini na iya zuwa ya shiga zuciya ko kwakwalwa. A wannan yanayin, matar ba za ta iya ceton ranta ba.

Don gano dalilin karuwar kwayar cholesterol, kuna buƙatar shawo kan cikakken ilimin likita. Da farko dai, yin jima'i na adalci dole ne ya wuce bincike kan kwayoyin halittar jini da fitsari.

Wadanne abinci ne shawarar da za a cire daga abincinku?

Don rage cholesterol na jini, ya kamata a watsar da abinci masu zuwa:

kaza yolks. Sun ƙunshi adadin ƙwayar cuta mai yawa, ja da baƙi na baki, shrimp, abinci na nan take, naman da aka sha, mai sausages.

Shin mace za ta iya shan giya tare da cholesterol a cikin jiki?

Ingi mai kyau ya ƙunshi kayan abinci kamar giya hatsi da malt. Bugu da ƙari, ellagic acid yana cikin abubuwan sha. Kyakkyawan maganin antioxidant ne wanda ke taimakawa rage yawan ƙwayoyin cuta.

Har ila yau, ingantaccen ƙwaro yana dauke da substancesan abubuwa masu amfani waɗanda aka basu sakamako masu illa da ƙwayar cuta. Tare da yin amfani da matsakaici na waɗannan abubuwan sha, matakan cholesterol na iya komawa al'ada.

Vodka yana da tasiri mara kyau a hanta, yana ƙara matsalar data kasance. Sabili da haka, tare da karuwar abun ciki na cholesterol a cikin jiki, ba a ba da shawarar sha shi ba.

Kammalawa: macen da ta haye shekaru hamsin tana iya shan giya mai inganci, amma cikin ƙananan allurai!

Nasihu masu mahimmanci

Mahimmanci! Na kayayyakin gari, fifiko yakamata a bawa samfuran da aka yi daga gari mai ci, hanta busasshe, da kayan abinci da ba a girka musu ba.

Idan mace tana son cin ɗan karen kadan, dole ne sai ta fara shafawa a cikin ɗan karamin madara. Daga abubuwan sha suna da amfani:

Rosehip jiko, kore shayi, 'ya'yan itãcen marmari sha,' ya'yan itãcen marmari dried, compotes magani.

Idan ana amfani da cholesterol mai yawa, ana shawarci mace ta daina kofi da kuma shayi mai baƙar fata.

Yakamata a goge salati tare da zaitun ko man kayan lambu wanda ba a bayyana ba, mai gyada. Kuna iya ƙara lemun tsami ko lemun tsami a lemo.

Ba'a ba da shawarar sanya soya a cikin miya ba. Ya kamata a ƙara ganye mai laushi a cikin jita-jita na farko: faski ko Dill.

Abincin Rum

Tuni daga ainihin abincin da ke cin abinci na Bahar Rum yana hurawa tare da iska mai laushi daga teku, kwantar da hankali na ganyen zaitun da ƙamshin ƙanshi na kifi. Ana gabatar da menu na samfurin a cikin tebur.

AsabarRanar Litinin maimaitawa Lahadi
Maimaita menu na Talata

A ranar Asabar da Lahadi, ya kamata ku tsaya a menu na kowane ɗayan ranakun sati da aka jera a cikin teburin. Abincin da aka ƙaddara shi ne kimanin, ana iya canza shi gwargwadon halayen mutum na yin adalci. Babban abinda ya faru shine cewa jita-jita bai ƙunshi kayan adana abinci da mai ba.

M Properties na irin goro mai

Gyada mai, wanda za'a iya ƙara salads, ana iya ɗaukar shi ma'ajiyar shagon bitamin da abubuwan gina jiki. Ya hada da:

linoleic da lanolinic acid, bitamin A, carotenoids, bitamin B, baƙin ƙarfe, zinc, jan ƙarfe, alli da magnesium.

Gyada mai yana da fadi da yawa. An yi amfani da shi sosai a cikin kayan kwalliya da dafa abinci. Kayan aiki yana da tasiri na farfadowa a jiki, yana taimakawa ƙara haɓaka.

Bugu da kari, man gyada na taimakawa wajen cire abubuwa masu guba daga jiki. Yana ba ku damar rage ƙwayar cholesterol, ƙara juriya ga cututtuka.

Amfani da magungunan jama'a

Akwai ingantattun magunguna na jama'a don maganin ƙwaƙwalwar haɓaka wanda ke taimakawa haɓaka tasirin abincin.

1. Kuna iya ɗaukar magani foda da aka samo daga furannin pre-dried linden furanni. An ba da shawarar yin amfani da gram 5 na maganin babban cholesterol sau uku a rana. Foda da aka samu daga furanni Linden ya kamata a wanke shi da ruwa a fili. Tsawon lokacin karatun shine kwana 30, bayan wannan ya zama dole a sami hutu na kwanaki 14. Bayan wannan lokacin, zaku iya maimaita hanyar magani.
2. Tare da ƙara yawan ƙwayar ƙwayar cuta, mace zata iya shirya cakuda kantin magani mistletoe da sophora. Don yin wannan, ɗauki giram 100 na tsire-tsire masu magani. Ana cakuda cakuda da lita na ingancin vodka. Dole ne a samarwa samfurin aƙalla makonni uku a cikin busassun wuri mai kariya daga shigarwar hasken rana. Cakuda magunguna ba kawai rage cholesterol ba, amma yana da tasiri mai rikitarwa ga jiki:

magani yana inganta hawan jini, yana kawar da alamun hauhawar jini, ƙwayar tana taimakawa wajen rage kamshi mai narkewa, kuma sinadarin gina jiki yana taimakawa tsaftataccen jijiyoyin jini.

Tincture akan vodka yana hana toshewar hanyoyin jini. Yana inganta haɓaka gubobi, radionuclides da kuma salts na baƙin ƙarfe daga jiki.

Norm na cholesterol da dalilai na karuwa

Yawan matakan lipoproteins babbar barazana ce ga lafiyar jijiyoyin jini da zuciya. Cutar "mara kyau" cholesterol, daidaita filaye a jikin bangon jijiyoyin jiki, yana dagula jini jini, yana kara hadarin kamuwa da bugun zuciya, bugun jini da gudawa. Mata kafin menopauseuse suna wahala daga atherosclerosis marasa galihu fiye da maza saboda bambance-bambance a matakan hormonal. Koyaya, bayan menopause, da alama yawan haɓaka matakan cholesterol yana ƙaruwa sosai, kuma mai nuna alama sama da 5 mmol / lita babban dalili ne don fara magani.

Babban haɗarin haɗari shine kiba, sakamakon rashin daidaituwa da abinci mai yawa. Saboda haka, ingantaccen abinci mai narkewa tare da cholesterol na jini a cikin mata bayan shekaru 50 yana da muhimmanci musamman. Koyaya, cututtuka daban-daban, ciki har da masu gado, suma suna ba da gudummawa ga ci gaban atherosclerosis, don haka ƙuntatawa abinci ba shine hanya ɗaya ba don kula da lafiya. Mafi yawan lokuta ana ba da izinin magani, gami da magunguna da aikin jiki.

Amfanin abinci

An faɗi abu da yawa kuma an rubuta game da fa'idar abinci mai kyau, kuma yana da mahimmanci a kiyaye ƙa'idodinta tsawon rayuwa. Balancedarancin abinci mai daidaitawa daga ƙuruciya shine rigakafin cututtukan da yawa, amma kuma yayin balaga, yana ba da gudummawa ga murmurewa. Don haka, bin tsarin abinci mai dauke da cholesterol a cikin mata bayan shekara 50-60 yana da tasirin gaske kan jiki:

• An daidaita nauyin jikin mutum saboda abinci mai cikakken tsari,
• Ana rage matakan sukari saboda yawan carbohydrates,
• haɗarin haɓakar atherosclerosis da cututtukan da suka shafi - ischemia, bugun jini da sauran su, yana raguwa
• narkewa da kuma rayuwa gaba ɗaya ana inganta,
• yanayin hormonal ya tabbata.

A hade tare da shan magunguna na musamman da aikin motsa jiki na yau da kullun, daidaitaccen abinci tare da wasu iyakoki yana da tasirin warkarwa da kuma taimakawa wajen gujewa ci gaban cututtukan jijiyoyin bugun gini.

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

Lokacin tattara lissafin menu na yau da kullun, yakamata ka lizimci iyakokin tebur 10 bisa ga Pevzner. Yawan adadin kuzari na abincin yau da kullun kada ya wuce 2600 kcal, gishiri tebur - 3 g, ƙarar ruwa - 2000 ml. Dukkanin jita-jita ne steamed, gasa ko stewed. Muhimmiyar mahimmanci shine kin amincewa da wasu abinci, musamman ma wadatar da ke cikin cholesterol (yawanta a kullum shine 200 MG). Za a iya samun ƙarin cikakkun bayanai daga teburin abin da za ku iya ci tare da babban cholesterol da abin da ba za ku iya ba:

Qwai ba a haramta cin abinci gaba ɗaya tare da cholesterol mai yawa. Ana iya ci kuma ya kamata a ci, koyaya, ba da fifiko ga furotin. Hakanan ana cin abinci Yolks, amma ba fiye da guda 2-3 a mako ba. Kamar yadda za'a iya gani daga tebur, an yarda da samfurori da yawa, daga abin da zaku iya dafa abinci iri-iri masu lafiya kuma, mafi mahimmanci, jita-jita masu dadi.

Abincin abinci na cholesterol a cikin menu mata na mako guda

Sau da yawa, idan ya cancanta, daidaita abincin akwai matsaloli tare da shiri takamaiman jita-jita. Karyata daga abincin da aka saba da shi da kuma hanyar da ake amfani da ita wajen maganin zafi - soya - mutane da yawa suna ɗaukar su a matsayin sauyawa zuwa abinci sabo da mara dadi. Koyaya, jerin abubuwan da aka ba da izini suna ba ku damar cin abinci ba kawai bambance-bambancen ba, har ma da dadi, yayin da suke kula da lafiya.

Don samun sauƙi don amfani da sabbin ka'idodin abinci mai gina jiki, kuma da farko zaku iya amfani da menu na abinci mai ƙoshin gaske tare da babban cholesterol. Ga kowace ranar mako akwai abinci guda 5, gami da shaye-shaye 2, abincin rana, abincin rana da abincin dare. Ya karshen ya zama ba daga baya 3 hours kafin zuwa gado.

Litinin

• Oatmeal, koren shayi tare da zuma.
• 'Ya'yan itace.
• Miyar kayan lambu, kifi mai gasa, salatin kayan lambu tare da miya mai.
• Kefir tare da busasshen kukis.
• Chicken tare da kayan lambu gefen tasa.

• Omelet (daga qwai ko kawai sunadaran su), ruwan 'ya'yan itace.
• A dintsi na tsaba ko kwayoyi tare da 'ya'yan itatuwa da aka bushe.
• Steam cutlets da buckwheat ado.
• Orange ko apple.
• Kifi mai soyayyen, kayan lambu.

• Cheesecakes tare da matsawa.
• Salatin kayan lambu.
• Lean miyan kabeji, meatballs, Boiled shinkafa.
• Cuku mai ƙima, burodi.
• Kefir, 'ya'yan itãcen marmari.

• Gefar shinkafa, shayi.
• Dry biscuits tare da madara.
• Kunnen, dafaffen kifi tare da kayan lambu gefen tasa.
• Coleslaw tare da seleri da apple.
• Gidan cuku casserole, kefir.

• Farar shinkafa, ruwan 'ya'yan itace.
• Apple ko wasu 'ya'yan itace.
• Broth mai karancin kitse, taliya tafasasshen, abincin nama mai tururi.
• Kefir ko shayi tare da kukis.
• Kifi gasa tare da kayan lambu.

• Sandwich na gurasar hatsin rai tare da dafaffen kaza da kokwamba, shayi.
• 'Ya'yan itãcen marmari ko ƙwaya, tsaba.
• Borsch ba tare da nama ba, kifi na nama tare da kwanon shinkafa.
• Fresh kayan lambu ko 'ya'yan itatuwa.
• Cuku na gida, kefir.

Lahadi

• Buckwheat porridge, shayi tare da marmalade ko jam.
• Salatin 'ya'yan itace.
• Miyan kayan lambu, kifi da aka gasa tare da kayan lambu.
• Kefir, busasshen cookies ko biski.
• Omelet, apple.

Irin wannan abincin don rage cholesterol na jini a cikin watanni 1-2 zai taimaka wajen daidaita matakan lipoproteins a cikin jini. Koyaya, mutum bai kamata ya dogara da abinci kawai ba: aikin jiki shima wajibi ne, kuma idan ya cancanta, maganin ƙwaƙwalwa.

Menene hatsarin babbar cholesterol ga mata bayan shekaru 50

Duk da cewa cholesterol abu ne wanda ke haifar da kwasfa na sel don sel, yana inganta aikin kwakwalwa kuma yana daidaita aikin hormone, matakin haɓaka wannan abun zai iya cutar da jiki.

Ga mata bayan shekaru 50, yanayin kwayar cuta alamace ta 4.20 - 7.85 mmol / l. Babban abun ciki a cikin jini yana haifar da gaskiyar cewa cholesterol an haɗe shi zuwa ganuwar jijiyoyin bugun gini, ta haka ne za a sanya filaye.

Gano plaque guda yana nufin cewa an shafe tasoshin duka, bambancin zai iya zama cikin girma. Babban girman plaque yana nufin cewa a waccan wurin canjin jini yai ƙasa sannan kuma haɗarin bugun jini ko bugun zuciya yana ƙaruwa.

Don yin gargaɗin jikinku game da irin wannan rikice-rikice, ya kamata ku sake tunanin abincinku kuma ku bi abincin da ke taimakawa rage cholesterol.

Bayyanar cutar cholesterol a cikin mata bayan shekaru 50

Mafi yawancin lokuta, mata bayan shekara 50 suna kula da cholesterol bayan farkon alamun cutar atherosclerosis ko bayan bugun zuciya.

Jin zafi a kafafu shine ɗayan alamun cutar cholesterol.

Bayyanar cutar cholesterol sune:

• angina pectoris
• zafi a kafafu lokacin tafiya,
• bayyanar aibobi akan fatar fata
• bugun zuciya
• katse jini.

Mata, a wannan zamani, suna buƙatar bincika lafiyar su sau da yawa, saboda a wannan lokacin menopause yana farawa, kuma da yawa a cikin jiki yana canzawa.

Sanadin Babban Kwayar cuta a cikin Mata Bayan Shekaru 50

Abubuwan da ke haifar da cutar cholesterol a cikin mata bayan shekaru 50 na iya zama:

Akwai dalilai da yawa don haɓakar cholesterol

1. Rage matakan estrogen. Ragewar matakan estrogen yana faruwa a cikin mata bayan shekaru 50 saboda farawar menopause. Wannan yana haifar da karuwa cikin cholesterol jini.
2. Ba salon rayuwa mai aiki ba. Tare da salon rayuwa mai rai, matakin triglycerides da abin da ake kira "mummunan" cholesterol ya tashi, wanda ya kasance akan bangon jiragen ruwa.
3. Rashin abinci mai gina jiki. Babban abun da ke cike da mai mai yawa a cikin abincin yana kara matakin cholesterol a cikin jini, bugu da kari, saboda irin wannan abincin, yawan wuce haddi ya bayyana.
4. Wuce kima. Matsalar yawan kiba ta fi yawa a cikin matan da suka riga sun wuce shekaru 50, tunda ba su da hanyoyin yin rayuwa, da yawa basa bin tsarin abinci da yakamata kuma duk wannan yana haifar da tara ƙarin fam, wanda a biyun yana ƙara cholesterol.

Abin da abinci za a iya cinye tare da babban cholesterol, kuma wanda ba zai iya zama mata ba bayan shekaru 50

Kamar yadda aka ambata a sama, sanadin cutar mafi yawan kwayoyi shine yawanci rashin abinci mai gina jiki.

Sabili da haka, wajibi ne don ware samfuran masu zuwa daga abincinku:

• samfura masu ɗauke da gari na alkama, wannan kuma ya shafi yin burodi da yin birgima,
• mai mai mai kayayyakin abinci,
• qwai, musamman gwaiduwa,
• Nama da ke da dumbin kitse, alal misali, naman alade, ɗan rago, duck da Goose,
• hanta
• kifaye mai ƙiba
• mayonnaise
• iri iri daban daban banda zaitun,
• margarine
• sausages,
• abinci mai sauri
• kofi
• shayi mai kauri.

Abubuwan da aka halatta don tasirin cholesterol bayan shekaru 50 a cikin mata suna taimakawa rage aikinta kuma waɗannan samfuran sune:

• man zaitun
• man sunflower mara tushe
• naman alade da kifi,
• gurasa ko burodin burodi,
• durum alkama kayayyakin,
• 1% kayayyakin kiwo,
• cheeses mai kitse,
• Fresh kayan lambu da 'ya'yan itatuwa
• hatsi dafa shi cikin ruwa
• namomin kaza
• Ruwan da aka matse sosai
• koren shayi.

Abincin abinci na cholesterol na mata bayan shekaru 50

Abincin da ke cikin cholesterol mai tsayi a cikin mata bayan shekaru 50 yana taimakawa ba kawai rage matakinsa ba, amma yana taimakawa rage nauyi. Zaɓi menu ne kawai ta hanyar likita, wanda ke jagorantar shi ta hanyar sakamakon gwaje-gwaje da kuma yanayin lafiya.

Wajibi ne a ware abincin da yawancin mutane suka ƙaunace

Da ke ƙasa akwai menu na mako-mako ga mata sama da 50 tare da babban cholesterol.

Karin kumallo na biyu. Salatin tumatir a cikin man zaitun.

Abincin rana. Miyar kuli mai gishiri mai sauƙin gishiri, fata kaza kawai ya kamata a cire. Buckwheat porridge da kabeji salatin tare da karas.

Abincin abincin rana. Kefir mai-kitse.

Abincin dare Boiled shinkafa tare da gasa mai gasa.

Karin kumallo. Gurasar Buckwheat tare da madara 1% da koren shayi.

Karin kumallo na biyu. Gurasar dafaffen apple.

Abincin rana Naman saro, kuzari da kuma kayan lambu. Ruwan lemu

Abincin dare. Dankali mai dankali, dafaffiyar nono kaza da koren shayi.

Oatmeal don karin kumallo

Karin kumallo. Oatmeal da ruwan 'ya'yan itace apple.

Karin kumallo na biyu. A dintsi na kowane kwayoyi.

Abincin rana Miyar kayan lambu, kifin tururi da kayan kwalliyar buckwheat, har da busassun 'ya'yan itace.

Abincin abincin rana. Cheesearancin gida mai ƙarancin mai.

Abincin dare Yankakken tumatir barkono, steamed meatballs da koren shayi.

Karin kumallo. Curd casserole.

Karin kumallo na biyu. Orange daya.

Abincin rana Miyan naman kaza, dafaffen kifi tare da kwanon kayan lambu.

Abincin abincin rana. 1% kefir da burodi.

Abincin dare Salatin tare da barkono ja, albasa da tumatir a cikin man zaitun, ometin furotin daga kwai 1 da koren shayi.

Karin kumallo. Oatmeal a kan madarar skim da ruwan lemo.

Kada ku manta game da salads

Karin kumallo na biyu. Banana da salatin kiwi, tare da ƙari na yogrt mai ƙarancin mai.

Abincin rana Suman miya da gero, nono kaza.

Manyan shayi. Walnuts.

Abincin dare Buckwheat porridge tare da kuli-kuli mai tururi da shayi.

Karin kumallo na biyu. Ciyar mai-free 1 kofin da burodi.

Abincin rana Lentil miya, stew kifi da apple compote.

Abincin abincin rana. Steamed pancakes da shayi.

Abincin dare Rish tare da kayan lambu, souffle naman sa da koren shayi.

Karin kumallo. Farar shinkafa da ruwan 'karas.

Abincin rana Kayan lambu miyan, m kifi patty da compote.

Manyan shayi. Yogurt mai ƙarancin mai abinci da abinci.

Abincin dare. Kayan lambu stew da nono kaza mai nono.

Kashi ɗaya na cin abinci ɗaya bai wuce gram 200 ba, kuma yana buƙatar shan ƙarin taya, banda ruwan 'ya'yan itace da kayan lambu, ruwa ya kamata ya kasance a menu.

Rice porridge tare da berries

Yin rigakafin

Tare da karuwar ƙwayar cholesterol a cikin mata bayan shekaru 50, yakamata mutum ya bi don rage cin abinci, amma kuma a lura da matakan dakile wannan cutar:

1. A farkon sosai, kuna buƙatar dakatar da juyayi.
2. Jagoranci rayuwa mai aiki. Bayan shekaru 50, bai kamata ku cika nauyin jiki ba, amma tafiya, gudu ko kekuna na minti 30 zai zama babban zaɓi.
3. Wajibi ne don cire nauyin da ya wuce kima, tun lokacin da aka rage shi, matakin cholesterol shima yana raguwa.
4. Wajibi ne a daina shan sigari da kuma shan barasa, an ba da jan giya kuma a cikin adadi kaɗan.
5. Kuma mafi mahimmanci, canji zuwa abincin da ya dace, wanda yakamata a bi.

Tare da ƙara yawan ƙwayar cholesterol a cikin mata bayan shekaru 50, riƙe rayuwa mai aiki da kuma bin abinci zai taimaka ba wai kawai inganta yanayin cikin jikin mutum ba, har ila yau duba lafiya.

Yana da kyau a tuna cewa ba za ku iya shiga cikin shan magani ba kuma dole ne koyaushe ku nemi likita don ya ba da izinin magani kuma ku ci abincin mutum.

Amfanin ruwan 'ya'yan itace da koren shayi

Don cire ƙwayar cholesterol daga jini, kuna buƙatar sha ruwan 'ya'yan itace daga lemo ko innabi. Kuna iya cin rumman, abarba da ruwan 'ya'yan itace apple wanda aka gasa tare da ɗan adadin ruwan lemun tsami. Ya kamata a gabatar da abubuwan sha a cikin abincin sannu a hankali, farawa da mafi ƙarancin kashi.
A cikin koren shayi, da kuma a cikin ruwan 'ya'yan itace, ya ƙunshi abubuwa masu amfani da yawa:

aidin, bitamin B, baƙin ƙarfe, manganese, bitamin K, silicon, magnesium, flavonoids, alkaloids.

Ganyen shayi na taimaka wajan rage cholesterol a jiki, yana taimakawa wajen haɓaka tasoshin jini, yana inganta yanayin ƙwayar zuciya. Ana buƙatar abin sha don hana faruwar cutar atherosclerosis da kuma cututtukan jijiyoyin ƙwayar cuta.