Zan iya ci man shanu da sinadarin high cholesterol?

A cewar masana harkar abinci, akwai mai yawa a cikin man cholesterol a man shanu, shi yasa ake bukatar a dareshi. Yawan cin 50 g na samfurin yana sama da 1/3 na buƙatun yau da kullun na jiki don asalin kwayoyin halitta. Koyaya, baza ku iya cire man shanu daga cikin menu ba, tunda yana da wadataccen kitse da bitamin. Optarancin da ya fi dacewa a cikin rashin ƙwayoyin cuta da cututtukan concomitant ya kamata ya zama 10-20 g na samfurin ƙira ɗaya kowace rana. Koyaya, kafin canza abincin, idan matakan cholesterol a cikin jini sun ƙaru sosai, ana bada shawara a nemi likita.

Abun ciki da amfani kaddarorin

Daidaitaccen mai mai na samfurin ya tashi daga 77 zuwa 83%, amma matsakaicin ƙwayar lipids a cikin ghee ya kusan kusan 100%.

An samo samfurin kitsen mai daga ƙwayar madara mai tsami ta saniya ko kirim, sabili da haka yana da arziki a cikin lipids na asalin dabba. Saboda darajar abinci mai girma, mai da sauri yana gamsar da yunwar. 100 g na samfurin ya ƙunshi 51 g na mai mai da 24 g na mai gamsarwa. Hakanan, mai yana da wadataccen abinci a cikin retinol, tocopherol, carotene, cholecalciferol, ascorbic acid da bitamin-mai narkewa na B.

Godiya ga whey, jiki yana tsabtace da triaciglycerides kuma metabolizes Ca da sauri. Alpha-linolenic da Omega-6 acid, babban taro wanda ake samu a cikin ghee, yana motsa kawar da mummunan cholesterol. Ana amfani da samfurin kirim mai tsami don asarar nauyi, daidai yayin lokacin gestation da lactation. Amfani da kayan masarufi wanda ba'asansa ga zafi lokacin dafa abinci yana inganta lafiyar mutum kuma yana da tasirin warkewa akan jikin:

Idan kuna da irin wannan samfurin cikin hikima, zaku iya ƙarfafa tsarin juyayi.

• ƙarfafa faranti ƙusa da gashi,
• inganta yanayin fata,
• rufe jikin mucous na ciki,
• haɓaka rigakafi na halitta,
• hanzarta samuwar tsoka da kasusuwa,
• sake farfadowa da fasa da jijiyoyi a cikin gastrointestinal fili,
• haɓaka iyawar gani,
• raguwa a cikin yiwuwar mummunan cutar neoplasm,
• normalization na rayuwa tafiyar matakai,
• ƙarfafa tsarin juyayi na tsakiya.

Ta yaya samfurin zai shafi cholesterol mai yawa?

Tunda cholesterol yana da matukar mahimmanci ga lafiyar ɗan adam, har ma da marasa lafiya suna buƙatar amfani da shi kaɗan kaɗan a cikin wannan samfurin.

Yin amfani da samfurin yana da amfani. A cewar masu bincike daga Jami'ar Copenhagen daga Denmark, hadarin kamuwa da cututtuka ya karu da kashi 75% ba tare da cholesterol ba. Akwai yuwuwar cutar ta zuciya. Sabili da haka, bisa ga masana kimiyyar Turai, har ma da babban cholesterol, zaku iya cin 10-20 g na samfurin na yau da kullun. Jami'ar Tufts ta Amurka ta gudanar da gwaje-gwaje tare da dabbobin gida yayin da aka ba su kullun mai yawa na man shanu. Sannu a hankali, sun fara kiba, amma matakan kwazon kwayar halitta a cikin jini bai canza ba, wato, cholesterol bai wuce yadda aka saba ba.

Contraindications da sakamako masu illa

Duk da tasirin da ke da kyau, man shanu ya ƙunshi ƙwayar cholesterol mai yawa, sabili da haka ƙarancin amfani zai iya haifar da ƙirƙirar filaye daga ɗimbin ajiyar ajiya a jikin bangon ciki na jijiyoyin jini. Yana da haɗari musamman a ci samfurin mai idan an gano cutar atherosclerosis. Yiwuwar mummunar takewar samar da jini ga zuciya ko kwakwalwa, wanda kuma mutuwar jijiyoyin jiki ke karuwa. Tun da mai yana da girma a cikin adadin kuzari kuma yana shafar nauyi, ya kamata a cire shi daga menu don kiba. Zai yuwu a hada samfurin a cikin abincin don dyskinesia na gallbladder kawai bayan tattaunawa tare da masanin ilimin gastroenterologist. Don matsaloli tare da fata saboda yawan kitse mai ƙoshin mai, yakamata a rage mai.

Lokacin yin soya, samfurin yana asarar kayan aikin warkarwa, amma yana ba da gudummawa ga jijiyar jiki da carcinogens.

A madadin, idan cholesterol ya haɓaka sosai, yana da kyau a yi amfani da mayukan asalin tsire-tsire, wanda ke rage haɗarin wannan fili a cikin jini, misali, zaitun ko sesame. Yi amfani da margarine azaman madadin da bai kamata ba. Hakanan ba a ba da shawarar cin abincin da aka siyan da kayan miya a cikin gida ba dangane da kayan kiwo mai cike da kima, tunda yawan bitamin a ciki kadan ne.

Abun da yakamata da kaddarorin samfurin cream

Yaya yawan cholesterol yake cikin man shanu? Wannan tambaya ce mai mahimmanci, saboda akan tsarinta ne cewa dukkanin ra'ayoyi marasa tushe game da hana samfurin samfurin atherosclerosis na hanyoyin jini.

100 g na man shanu na halitta tare da mai mai na akalla 82.5% ya ƙunshi 215 mg na cholesterol.

Koyaya, tare da wannan samfurin yana da wadataccen adadin abubuwa masu amfani waɗanda ke da tasirin gaske akan kowane nau'ikan matakan metabolism a jikin mutum. Waɗannan sunadarai ne fiye da 150, wanda kusan 20 ba za'a iya tursasa su ba. Suna ba da isasshen ƙwayar alli, wanda ke ba da gudummawa ga ƙananan triglycerides da ƙananan ƙarfi da ƙananan ƙarancin lipoproteins. Bugu da kari, akwai:

• phosphatides
• bitamin
• squirrels
• carbohydrates
• kayan haɗin ma'adinai da sauran abubuwa masu amfani.

Butter with high cholesterol kuma na iya samun tasiri mai kyau. Ya kasance saboda gaskiyar cewa ya ƙunshi kusan 40% monounsaturated oleic acid. Wannan abun yana taimakawa wajen daidaita ma'aunin lipid. Kasancewar lecithin yana tabbatar da aiki na mai a cikin jikin mutum kuma yana inganta aikin jijiyoyin.

Tare da karuwa a cikin cholesterol, a kowane hali ya kamata ka watsi da samfuran da aka haɗa cikinsu. Bayan haka, sinadarin yana motsa samar da abubuwa masu aiki da kwayoyin halittar jiki, don haka akalla karamin adadin shi ya kamata ya shiga jikin mutum akai-akai.

Ghee yana da alaƙa da haɓaka mai amfani mai mahimmanci saboda kasancewar bitamin mai-mai narkewa A, D, E da antioxidants waɗanda ke kare sel daga mummunan tasirin radicals, gubobi, allergens da sauran abubuwa masu cutarwa.

Yadda ake cin mai?

Shin yana yiwuwa a ci man shanu da atherosclerosis? Duk da gaskiyar cewa a cikin yanayin rashin lafiyar narkewar ƙwayar cuta an bada shawarar yin aiki da ingantaccen tsarin abinci, ana iyakance amfanin samfuran dake ɗauke da cholesterol:

1. Don cututtuka na tsarin zuciya da jijiyoyin jini, kuna buƙatar ku ci man kawai a cikin adadi kaɗan. Wannan zai hana yawan kiba a cikin jikin mutum kuma a lokaci guda zai daidaita shi da dukkan abubuwanda suke da muhimmanci domin al'ada.
2. A cikin kowane hali ya kamata ku dafa abinci a kan mai kirim ko narke samfurin. A ƙarƙashin tasirin magani mai zafi, abinci zai zama mafi haɗari ga mai haƙuri da atherosclerosis.
3. Matsakaicin samfurin kayan yau da kullun shine kusan 20-30 g. Tare da tasirin tashin hankali mai narkewa mai mahimmanci, ana iya rage shi kaɗan.

Man da cholesterol suna da alaƙa da juna. Koyaya, a lokaci guda, bazaka iya barin samfurin gaba ɗaya ba, tunda yana kawo fa'idodi masu yawa ga jikin ɗan adam. Babban abu shine a yi shi cikin hikima kuma a kowane hali ya kamata a zalunce su.

Abun haɗin kai, fa'idodi da cutarwa na man shanu

Yawancin mutane masu lafiya suna mamaki., ko akwai cholesterol a man shanu da kuma yadda yake shafar yanayin jikin. Ana samun cholesterol a cikin kitse na dabbobi:

Cream, wanda yake a cikin adadin kuzari, suna ba da gudummawa ga tara yawan mayuka a cikin jini. Musamman tare da wuce kima amfani. Zuwa ga tambayar, Yaya yawan cholesterol a cikin man shanu, masana USDA (Ma'aikatar Aikin Girka ta Amurka) sun ba da amsar kamar haka - 215 MG a 100 g. Abincin yau da kullun kada ya wuce 10-30 g.

Baya ga lipids, ya kuma ƙunshi abubuwa masu amfani waɗanda ke haɓaka metabolism tare da kwantar da hanji. Akwai ka'idar cewa dukkanin samfuran kiwo na halitta tare da mai mai daɗin halitta sune probiotics - abubuwa da ke samar da lafiyayyen microflora na hanji.

Amfanin kiwon lafiya saboda kasancewa a cikin abubuwan da ke tattare da kitsen mai, abubuwan ma'adinai, sunadarai da carbohydrates. Wasu ƙwayoyin mai suna taimakawa rage ƙwayar jini, yayin da wasu acid, akasin haka, suna ƙaruwa da yawa.

Butter cholesterol

Saboda gaskiyar cewa samfurin ya ƙunshi lipids, tambaya mai ma'ana ta taso: shin zai yiwu a ci man shanu da babban cholesterol? Yana yiwuwa kuma har ma dole! Yana cikin man shanu na halitta wanda ya ƙunshi ƙari Vitamin K2 wanda mutane kima ne kawai suka sani. Wannan kashi dole ne don rigakafin cutar cututtukan jijiyoyin jiki. Yana fitar da alli daga kasusuwa masu taushi (idanu, gidajen abinci, jijiyoyin jini) kuma yana jigilar shi zuwa kashin kasusuwa. A sakamakon wannan, tasoshin suna zama na roba, wanda ke taimakawa ci gaban jini sosai kuma yana hana samuwar filaye.

Kasancewar cholesterol a cikin abun ya tilasta mutane da yawa su iyakance amfani da ita. Amma a banza. Cin shi ya zama dole, amma yana da kyau kada ku ci babban rabo. Musamman ma a gaban wadannan abubuwan:

• kiba
• hawan jini,
• tashin hankali,
• na kullum atherosclerosis,
• sauran cututtuka na tsarin zuciya.

Wasu masana ilimin abinci suna ba da shawara don rama ta tare da wani samfurin - margarine. Yin amfani da margarine Hakanan yana haifar da fushin kwararru saboda kasancewar a cikin tsarin sa trajeer. Dangane da haka, zamu iya yanke hukuncin cewa mafi karancin man shanu yafi amfani da margarine.

Amfani da Atherosclerosis

Atherosclerosis cuta ce ta kullum da ke haifar da jijiyoyin jini, wanda ke tare da samuwar filaye a cikin jirgin ruwa. Lokacin kulawa da jijiyoyin jini da jijiyoyin jini, likitoci sun ba da shawarar kawar da iyakance amfani da abinci na gaba - hanta, ƙwai, ƙoda, naman alade, alade.

Jayayya da tattaunawa ana haifar dashi ne sakamakon tasirin bota akan cholesterol jini. Masana kimiyya har yanzu bai zo ga fahimtar juna ba game da wannan batun. Wasu masana suna da tabbacin cewa ya ƙunshi adadin ƙwayar lipids, a sakamakon wanda mai haƙuri na iya samar da filaye a cikin jijiyoyi da haɓaka atherosclerosis.

Duk da gaskiyar cewa ana samun cholesterol a cikin man shanu, har yanzu ana iya cinye shi ta hanyar marasa lafiya da atherosclerosis. Masana kimiyya suna ba da misalai na mutanen da suka cinye kitsen dabbobi a cikin mara iyaka da kullun kuma suka rayu har zuwa tsufa ba tare da cututtuka na tsarin zuciya ba.

Don haka, idan gwajin jini ya tabbatar da gano cutar atherosclerosis, mai haƙuri ba kawai zai sami ilimin likita ba, har ma ya bi tsarin abinci da abinci mai gina jiki. Daga cikin ka'idodin abinci mai taimako na atherosclerosis sun hada da:

• a ci kadan, amma kuma galibi (abinci mai narkewa),
• canji na soyayyen da kyafaffen jita-jita da stewed da Boiled,
• ƙarancin carbohydrates mai saurin motsa jiki (Sweets, kayan yaji, taliya) da gishiri,
• ware fats (kwakwalwan kwamfuta, masu fatara, abinci mai sauri),
• amfani da bitamin D, A, B, C, P.

Ta yaya kuma a wane adadin zan iya amfani da man shanu

Cikakken ficewar samfurin daga abincin na iya haifar da babbar illa ga lafiya. Idan ba ku ci sandwiches 3-4 tare da mai a kullun, to, yiwuwar karuwa a cikin cholesterol zai zama kaɗan.

Dangane da shawarwarin masana ilimin abinci, yawan kwayayen yau da kullun kada su wuce gram 10. Yawansa ya dogara da yawan kitsen mai. Domin zabi abu mai kyau mai, ya kamata ka kula da iri iri daya daidai da adadin mai mai:

1. 82,5% - yana da kaso mafi tsoka na mai, a cikin fakiti 100-gram ya ƙunshi nauyin 240 na lipids.
2. 72,5% - ƙasa da amfani, amma ba ya cutar da lafiyar jiki, 180 M na lipids a kowace 100 g na samfurin.
3. 50% - shimfidar al'ada wacce ba ta da kyan amfani ga jiki.

Baya ga rage yawan abincin yau da kullun, marasa lafiya ya kamata su tuna cewa duk wani magani na zafi da aka yiwa samfurin yana sanya samfurin ya zama haɗari, don haka likitoci ba su bada shawarar dumama shi ko kayan lambu, nama ko kifi a kai ba. Masana kimiyya suna motsa wannan tare da alamomi masu zuwa - 100 g na ghee ya ƙunshi rikodin 280 MG na lipids.

Ta tattara duka abubuwan da muka ambata a sama, zamu iya yanke hukuncin cewa, zaku iya amfani da man shanu (kamar cholesterol) domin duka mutane ne. Babban abu shine sanin gwargwado. Marasa lafiya da aka gano tare da atherosclerosis yakamata su iyakance yawan abincinsu ga 20 g.

Cikakken ƙin karɓar samfurin zai iya cutar da jikin mutum, wanda ke buƙatar abubuwan gina jiki, acid mai, carbohydrates da sunadarai.

Amfana, lahani, sakamako a jiki

Man da aka yi ba tare da ƙari na roba ba yana samar da jiki da makamashi, yana kunna ƙarfin kariya, yana inganta aiki. Ya ƙunshi kimanin abubuwan gina jiki 150, 30% wanda ba su samar da kansu ba, amma ana buƙatar cikakken aikin tsarin, gabobin.

Tsarin sunadarai da sakamako akan jiki:

• Butyric, linoleic, acid lauric. Suna da tasirin anti-atherogenic kuma suna rage haɗarin cutar ciwan ciki. Suna haɓaka rigakafi, juriya ga ƙwayoyin cuta, cututtukan fungal.
• Oleic acid yana daidaita metabolism na lipid, yana rage matakin kwayar cholesterol mai haɗari, haɗarin haɓakar atherosclerosis. Inganta tasoshin jini: maido da sautin, rage permeability.
• Lecithin isharar jini ce ta halitta da ya dogara da sinadarin phospholipids. A yayin halayen sunadarai yana daidaita choline, mafi yawan mai mai: palmintic, stearic, arachidonic. Lecithin yana haɓaka aikin zuciya, hanta, da dawo da jijiyoyin jini.
• Vitamin A yana tallafawa rigakafi, tsinkayewar gani, yana dawo da membran mucous.
• Vitamin D yana da mahimmanci don sha da kalsiyam. Mai alhakin ƙarfi ga ƙasusuwa, gidajen abinci, haƙoran haƙori.
• Vitamin E antioxidant na dabi'a ne. Yana tsara tsarin kewaya, hanta. Yana ƙaruwa da rigakafi, yana hana ciwon kansa.

Kirim mai tsami yana da kalori mai kauri, yana dauke da 748 kcal / 100 g, jiki yana saurin rikice shi.

Iri nau'ikan Man na Gas

An rarrabe rukunoni biyu na samfuran samfura, masu bambanci a cikin kayan haɗin, fasahar samarwa, da kuma kayan kiwo.

Abubuwan da ke cikin sinadarai na gargajiya na mai (yawan adadin kuɗin cholesterol a kowace 100 g):

• Vologda 82.5% (220 mg). Don keɓaɓɓen kirim ɗin ana amfani dashi, wanda aka manne shi da 98 0 C. Wannan fasaha tana ba da takamaiman dandano mai ƙoshin abinci. An samar dashi ne kawai ba tare da izini ba.
• Kirim mai dadi 82.5% (250 MG). Cokali mai yalwa an matse shi da zazzabi na 85-90 0 C. Sanya gishiri ko ba a cika shi ba.
• Oxygen 82.5% (240 mg). Cake cream mai yalwa, sannan kuma an ƙara al'adun ƙwayoyin ƙwayoyin cuta na lactic acid. Wannan yana ba da ɗanɗano takamaiman dandano.

Cholesterol a cikin man shanu na gargajiya ya ƙunshi ƙarin. Koyaya, darajar abincinsa ya fi girma, abun da ke ciki ya daidaita, wanda ke ba da jiki ga ma'adanai, bitamin mai narkewa.

Abun da ke tattare da sinadaran da ba a saba dashi ba na mai (adadin cholesterol a kowace 100 g):

• Amita, matattara 72.5-78% (150-170 mg). Yi gishiri, ba a ɗaukaka. An kwatanta shi da babban abun ciki na shirye-shiryen kwayoyin, lactic acid. An ba shi izinin ƙara carotene mai launi.
• Ghee 98% (220 mg). Ana samar da kitse mai narkewa ta narkewa a zazzabi na 80 0 С. Ba shi da abubuwa masu aiki na rayuwa.
• Man tare da mai fil 40-61% (110-150 mg). An yi shi da tsami mai tsami, ƙara zuma, koko, vanillin, 'ya'yan itace ko ruwan' ya'yan itace Berry don dandano da ƙanshi.

Ghee yana da ƙima da ƙoshin abinci. Tsara da farko don dalilan dafuwa. Ba'a ba da shawarar abinci mai gina jiki na mutanen da ke fama da cutar atherosclerosis, cututtukan zuciya, da ciwon sukari.

Hadawa mai amfani da cutarwa

Ruwan kirim - ya ƙunshi kitse na dabba wanda ke hana samar da ruwan 'ya'yan itace na ciki, rage jinkirin narkewa. Amma mummunan tasiri na iya rage shi ta hanyar samfuran amfani waɗanda ke ɗauke da fiber, acid mai ɗorewa.

Don guje wa hypercholesterolemia, ba bu mai kyau amfani:

• Kayan gargajiya na cuku na gargajiya da safe. Kiba mai yawa na haɓaka aikin kumburi ta hanta, yana rage narkewa. Za'a iya maye gurbin zabin da aka saba da toast na farin burodi tare da ganye da cuku mai-mai mai yawa: Tofu, Adygea, Philadelphia.
• Ba za ku iya haɗa man da abubuwan abinci da aka haramta tare da babban cholesterol: caviar, sausages, naman alade, manna nama.
• Ba'a bada shawara don ƙarawa zuwa kayan abinci kwai. Atswan dabbobi yana rage sirrin ruwan 'ya'yan itace na ciki, saboda haka yana ɗaukar lokaci da yawa don narke samfuran furotin. Sakamakon haka, karin kumallo ko abincin rana maimakon mahimmanci yana haifar da jin nauyi, gajiya.

Don rage cutar da cholesterol a cikin man shanu, ana amfani dashi tare da samfuran masu zuwa:

• Ganyayyaki kore sun ƙunshi pectin, fiber, da yawa, wanda ke rikicewa tare da ɗaukar ƙwayar sitiri a cikin ƙananan hanji.
• Oatmeal akan ruwa. Mai amfani, mai arziki a cikin fiber, yana da kyau sosai, yana tallafawa metabolism na lipid.
• Sandwiches da aka yi daga hatsi duka ko burodin burodi shine madadin mai kyau na farin burodi ko muffin.

Kuna iya ninka menu ta ƙara kayan abinci masu amfani don dyslipidemia ga mai taushi: tafarnuwa, karas, dill, zuma, gasa mai yayyafa ta hanyar sieve.

Abubuwan da marubutan aikin suka shirya
bisa ga tsarin edita na shafin.