Shin karas yana rage cholesterol

Ingantaccen cholesterol an yanke shi a cikin kowane mazaunin duniya sama da shekaru 40. Duk da cewa rikicewar metabolism mai rauni asymptomatic ne na dogon lokaci, suna iya haifar da rikice rikice na zuciya, kamar infarction na zuciya ko bugun jini. Akwai da yawa hanyoyi don gyara likita na dyslipidemia, amma rage cin abinci shine ainihin hanyar magani. A cikin nazarinmu, muna yin la’akari da fa’idodi da illolin ruwan lemon, girke-girke dangane da su babban ƙwayoyin cuta, da kuma ƙarancin amfaninsu a cikin atherosclerosis.

Amfana da cutarwa

Ruwan Jupe shahararren amfani ne ga yawancin 'ya'yan itatuwa da wasu kayan lambu. Abin sha mai daɗin ci da daɗi ba kawai zai iya jin ƙishirwar ƙishirwar ku ba, har ma zai iya daidaita jikin tare da bitamin da ma'adanai masu mahimmanci.

Fa'idodin ruwan 'ya'yan itace a bayyane yake:

1. Ruwan 'ya'yan itace ko kayan lambu' 'mai da hankali' ne akan kayan ƙirar halitta kuma, ba shakka, yana da amfani sosai. Don haka, alal misali, gilashin ruwan 'ya'yan itace apple tare da abun ciki na bitamin da ma'adanai daidai yake da manyan' ya'yan itatuwa 2-3.
2. Juice ya kunshi ruwa kuma baya dauke da fiber kwata-kwata. Sabili da haka, ya fi dacewa da jiki kuma idan ya shiga cikin narkewa, yana kusan shiga jini.
3. Arancin shaye-shayen shaye shaye yana taimakawa haɓaka metabolism, ƙarfafa rigakafi, kuma yana kawar da samfuran samfuri.

1. Ruwan 'ya'yan itace da aka matse sosai (musamman inabi, ayaba, kankana, mangoes) suna da sinadarin fructose. Tabbas, ana amfani da wannan carbohydrate fiye da farin sukari, amma lokacin da aka tsoma shi cikin karamin hanji, yana ƙara haɓaka glucose a cikin jini. Yin amfani da irin waɗannan abubuwan sha ta hanyar marasa lafiya da masu ciwon sukari ya kamata a iyakance su sosai.
2. Ruwan shaye shaye yana da ƙimar ƙarfin kuzari: misali, 100 g ruwan 'ya'yan itacen apple ya ƙunshi 90 kcal, da ruwan innabi - 110 kcal. Gilashin daya ko biyu, kuma yawancin adadin "adadin" adadin kuzari za ayi amfani dasu.
3. Ruwan lemo mai ɗanɗano na 'ya'yan itacen Citrus da wasu' ya'yan itace (apple, cranberry, blackberry) suna ƙara yawan acidity na ciki. Saboda haka, suna contraindicated sosai idan akwai hyperacid gastritis, na ciki da kuma sauran na kullum gastrointestinal Pathology.
4. Acid ɗin a cikin kayan ruwan 'ya'yan itace shima yana cutar da enamel haƙoran, yana haifar da lalacewarsa. Don kaucewa caries, ana bada shawara a sha irin waɗannan abubuwan sha ta bututu.
5. Yin amfani da ruwan 'ya'yan itace a cikin manyan allurai na iya haifar da ci gaban hypervitaminosis, halayen rashin lafiyan, rikicewar ƙwayar narkewa - maƙarƙashiya ko zawo.

Ba dole ba ne mutum ya yi magana game da fa'idodin ruwan da aka sayo a cikin tetrapacks: ana yin irin waɗannan abubuwan sha ne daga abubuwan da aka sake haɗawa kuma suna ɗauke da sukari mai yawa.

Don ruwan 'ya'yan itace su zama lafiya, babban abin sha shine a sha su cikin matsakaici - ba fiye da kofi 1 a kowace rana kafin abinci ko a tsakanin abinci. Yi amfani da wannan samfuri mai daɗi na halitta don rigakafi da magani na cututtuka da yawa, gami da atherosclerosis da sauran rikice-rikice na metabolism mai. Ta yaya ruwan 'ya'yan itace ke aiki tare da cholesterol mai girma, kuma wane' ya'yan itace ko kayan lambu ana ɗauka mafi amfani ga dyslipidemia: bari muyi kokarin gano shi.

Squash

Zucchini mai ƙanshi yana da ɗanɗano takamaiman ɗanɗano, amma wannan ya fi biya ta wurin ingantattun kaddarorinta. Mafi yawancin lokuta, ana amfani da 'ya'yan itatuwa masu ruwa marasa tsafta tare da abun cikin ruwa na kusan kashi 95% don abinci, kuma ba zai zama da wahala a shirya ɗanyen' ya'yan itace da aka matso daga gare su ba.

Dangane da abubuwan da ke tattare da sinadaran, ana daukar abin sha daga marrow kayan lambu yana daya daga cikin mafi amfani. Ya ƙunshi:

• potassium
• alli
• magnesium
• baƙin ƙarfe
• sodium
• phosphorus
• Bitamin B, PP, E, A.

Bugu da kari, zucchini samfurin abinci ne wanda aka ba da shawarar ga marasa lafiya da ke fama da yawan kiba. Kalori abun ciki na 100 ml shine 23 kcal.

Ingancin abin sha mai narkewa da rage ƙananan cholesterol. Tare da atherosclerosis, ana bada shawara don ɗaukar shi, farawa da mafi ƙarancin sabis - 1-2 tbsp. l A cikin tsawon wata guda, sannu a hankali ana ƙara wannan ƙara zuwa 300 ml. Sha ruwan squash sau daya a rana, mintuna 30-45 kafin abinci. Don inganta ɗanɗano samfurin, ana iya haɗe shi da apple, karas ko kowane ruwan 'ya'yan itace. Ba a iyakance hanyar jiyya ba.

Kula! Yi amfani da ruwan 'ya'yan itace da aka matse nan da nan bayan an shirya, saboda ba a adana shi da talauci.

Yawancin lokaci ana yarda da zucchini sosai kuma baya haifar da halayen da ba'a so ba daga jikin mutum. Koyaya, ruwan 'ya'yan itace daga kayan lambu ba da shawarar don:

• ciwan ciki da ciki na ciki,
• da kumburi da kumburi cututtuka na narkewa kamar fili,
• gazawar hanta.

Sanannun karas sune babban mataimaki a cikin yaki da yawan ƙwayoyin cuta. Tsarin tushen amfanin gona ya hada da:

• beta-carotene, wanda yake daidaita tsarin rayuwa a jiki,
• magnesium, wanda yake daidaita ayyukan fitar da bile, yana hanzarta fitar da lemu a cikin "sharri" a cikin abubuwan da ke tattare da bile acid.

Saboda waɗannan kaddarorin, ana amfani da ruwan karas a matsayin ɗayan hanyoyi don rage cholesterol. Shawarar da aka ba da shawarar shine 120 ml (rabin kofin) kafin abinci. Don inganta kaddarorin warkewa, ana bada shawarar yin amfani da ruwan 'ya'yan itace karas da apples (ko' ya'yan itacen Citrus) lokaci guda.

Sodium da potassium, waɗanda suke ɓangare na ruwan 'ya'yan itace kokwamba, suna da tasirin gaske akan aikin tsarin jijiyoyin jini kuma yana hana cututtukan atherosclerotic na manyan jijiya.

• sabo ne kokwamba - 2 inji mai kwakwalwa.,
• Mint bar dandana
• lemun tsami - ½.

Wanke kokwamba da lemun tsami, a yanka a kananan cubes. Beat a cikin blender sau da yawa dukkanin kayan abinci suna nunawa kuma ƙara karamin adadin ice kankara. Ku bauta wa ado da sprig na Mint. Irin wannan abin sha ba kawai yana da ɗanɗano sabo mai daɗi ba, amma yana taimakawa wajen yaƙi cholesterol: yana ƙara matakin "kyakkyawa" cholesterol kuma yana rage haɗuwa da "mara kyau".

Beetroot

Ruwan Beetroot ya ƙunshi abubuwa da yawa masu amfani, ciki har da chlorine da ion magnesium. Waɗannan ma'adanai suna ba da gudummawa ga kawar da lipids ɗin "mara kyau" daga jiki da ƙananan jimlar cholesterol.

1. Ba a ke so a sha ruwan gwoza a cikin tsarkakakkiyar sa ba. Zai fi kyau a ƙara shi a cikin karas, apple ko kowane sabo 'ya'yan itace.
2. Nan da nan bayan shiri, samfurin na iya ƙunsar wasu abubuwa masu guba ga jiki. Sabili da haka, ba kamar sauran ruwan 'ya'yan itace ba, kafin amfani, irin wannan abin sha ya kamata a firiji don kwanaki 2-3.

Ruwan tumatir yana ƙaunar mutane da yawa. Wannan abin sha mai sanyin rai da daɗi ba kawai yana kawar da ƙishirwa ba, har ila yau yana taimakawa wajen yaƙi atherosclerosis. Abubuwan sunadarai na tumatir ya bambanta kuma sun haɗa da:

• fiber (400 mg / 100 g), wanda zai haɓaka narkewar abinci da haɓaka metabolism,
• sodium da potassium - abubuwan da ke motsawa ta hanyar makamashi a matakin salula,
• Vitamin A
• Vitamin C, antioxidant da mai kara kuzari,
• kashi mai kara karfin jini
• Magnesium, wanda ya shiga cikin yawancin ayyukan sunadarai a cikin jiki.

Babban fasalin ruwan tumatir shine kasancewar lycopene a zaman wani bangare na musamman na kwayar halitta. Wannan abun yana daidaita metabolism na kitse a cikin jiki, yana rage maida hankali akan "kyawawan" lipids da kara “mai kyau”.

Don rabu da babban cholesterol, ana bada shawara don amfani da gilashin 1 na ruwan tumatir wanda aka matse shi da shi. Gishiri a cikin abin sha ba a so - yana rage ƙa'idodi masu amfani.

Tumatir suna contraindicated a:

• cututtukan gastrointestinal a cikin babban mataki,
• maganin cututtukan farji
• rashin haƙuri a jiki - rashin lafiyan mutum,
• abinci mai guba.

Ruwan 'ya'yan itace - ƙoshin lafiya da lafiya

Dukanmu muna son ruwan 'ya'yan itace mai ƙanshi da na ɗanɗano. Baya ga gabaɗaya ƙarfafawa da tasirin tonic akan jiki, suna da tasiri mai kyau akan metabolism na lipid.

1. Ruwan 'ya'yan itace apple mai wadataccen abinci yana da wadataccen maganin antioxidants, wanda ke rage jinkirin aiwatar da ƙwaƙwalwar ƙwayar lipid kuma yana hana ƙirƙirar filayen atherosclerotic.
2. Ruwan 'ya'yan itace pomegranate ya ƙunshi polyphenols - mahaɗan kwayoyin halitta waɗanda ke rage ƙarfin lipids ɗin "mara kyau" a cikin jini.
3. Abun da ke tattare da fruitsa ofan rian ofan fari na ruwan lemo, na innabi da sauran fruitsa citan itace sun haɗa da babban pectin. Dangane da bincike, yawan amfani da gilashin ruwan lemun tsami na wata daya yana rage matakin OH da kashi 20% daga asali.
4. Lemon mai arziki ne a cikin Vitamin C, yana inganta kitse mai da kuma haɓaka metabolism. Ta hanyar haɗuwa da shi tare da ginger, zaku iya samun kayan aiki don magani da rigakafin aiki na samuwar kwalliyar cholesterol a jikin bangon jijiyoyin jini.

Don magance atherosclerosis, likitoci sun ba da shawarar shan 250-300 ml na ruwan da aka matse sosai da rana. Wannan nau'in magani ba kawai zai taimaka wajen kawar da yawan ƙwayoyin cuta ba, har ma da inganta narkewa, daidaita al'ada, da kuma ƙara yawan kariya ta jiki. Yana da amfani musamman don gudanar da aikin maganin ruwan 'ya'yan itace (tsawon lokaci - watanni 1-3) a cikin bazara, lokacin da jiki ke buƙatar ƙarin tallafi.

Akwai 'yan contraindications, waɗannan sun haɗa da:

• rage yawan ciwon sukari mellitus,
• petic ulcer na ciki da duodenum,
• hyperacid gastritis,
• bacin rai na pancreatitis.

Birch ruwan itace - ikon warkarwa a cikin ƙasa

Wannan bayyananne, ruwa mai zaki (apiary) wanda ke gudana daga yanke rassan Birch a ƙarƙashin rinjayar matsa lamba. A zahiri, ana shayar da abin sha sau da yawa, cike da bitamin da ma'adanai, ruwan ƙasa.

An girbe a farkon bazara, kafin lokacin haila. Farin da ba'a gama amfani dashi ba ana adana shi sama da kwana biyu a cikin firiji, sannan a fara ayyukan fermentation a ciki.

Abun da yakamata na Birch Sp ya hada da:

• fructose
• ruwa mai narkewa na ruwa
• micro da Macro abubuwa,
• tannins
• kwayoyin acid
• maras tabbas,
• mai muhimmanci mai.

Pewan farin shahara na chan Birch a cikin USSR ya faru ne a tsakiyar karni na ashirin. A yau, an manta da wannan kyakkyawan abin sha mai lafiya.

Saponins a cikin samfurin suna iya ɗaukar ƙwayoyin cholesterol da ƙwayoyin bile kuma suna cire su ta hanyar narkewa. A sakamakon wannan, abin sha yana daidaita tsarin samar da abinci mai narkewa a jiki kuma yana aiwatar da rigakafin atherosclerosis. Birauki ɓarnataccen Birch a cikin Maris, karatun kowane wata na gilashin 1 da safe a kan komai a ciki. Abin sha yana gudana a cikin:

• mutum rashin haƙuri,
• ciwon ciki a cikin m mataki,
• urolithiasis.

Juices na iya rage matakan cholesterol idan kun bi shawarwarin da aka bayar akan zabin da kuma amfani da abin sha mai magani. Kar ku manta cewa lura da atherosclerosis na buƙatar haɗaɗɗiyar hanya: ban da lalata, ana shawartar marasa lafiya da su bi tsarin abinci, su bar kyawawan halaye su bi duk umarnin likita. A wannan yanayin, metabolism na lipid zai dawo da sauri zuwa al'ada, kuma za a lura da ingantaccen kuzari a cikin gwajin jinin mai haƙuri (raguwa a cikin babban cholesterol).

Pomegranate ruwan 'ya'yan itace dandana mai kyau kuma yana ɗauke da adadin antioxidants. Baya ga rage cholesterol, ruwan 'ya'yan itace pomegranate shima yana hana hauhawar jini da riƙewar ruwa a jikin mutum.

Cholesterol ya shiga cikin mahimman tsari da yawa a jikin mu. Matsaloli suna tasowa lokacin da gwajin jini ya nuna babban cholesterol .

Don guje wa mummunan sakamako wanda wannan ke barazanar (alal misali, taƙaitawar hanji), ya zama dole a kula da cholesterol. Kula da lafiyarka koyaushe zai hana ci gaban cututtukan zuciya masu haɗari.

• Baƙon, C. (2013). Abun Cholesterol, Synthesis, Metabolism, da Fate.Marks's Medical Medical Biochemistry: Tsarin Clinical. https://doi.org/10.1038/sj/thj/6200042
• Ravn-Haren, G., Dragsted, L. O., Buch-Andersen, T., Jensen, E. N., Jensen, R. I., Németh-Balogh, M., ... Bügel, S. (2013). Samun cikakkun apples ko ruwan 'ya'yan itace apple bayyananniya yana da tasiri ga lipids na plasma a cikin masu sa kai na lafiya. Jaridar Turai game da Abinci mai gina jiki. https://doi.org/10.1007/s00394-012-0489-z
• Gardner, C. D., Lawson, L. D., Toshe, E., Chatterjee, L. M., Kiazand, A., Balise, R. R., & Kraemer, H. C. (2007). Sakamakon albarkatun tafarnuwa da abinci na tafarnuwa na cinikin abinci a cikin manyan ƙwayoyin cuta na ƙwayar plasma a cikin manya tare da matsakaici hypercholesterolemia: gwaji na asibiti. Bayanan Magunguna na ciki. https://doi.org/10.1001/archinte.167.4.346
• Kurian, N., & Bredenkamp, ​​C. (2013). "Rage yawan cholesterol da Triglycerides a cikin masu ba da agaji ta amfani da lemun tsami da Apple." Jaridar kasa da kasa ta jama'a da kimiyyar zamantakewa.
• Asgary, S., Javanmard, S., & Zarfeshany, A. (2014). M fa'idar lafiyar rumman. Bincike na Magungunan Halittu. https://doi.org/10.4103/2277-9175.129371
• Dembitsky, V. M., Poovarodom, S., Leontowicz, H., Leontowicz, M., Vearasilp, S., Trakhtenberg, S., & Gorinstein, S. (2011). Abubuwan da ke tattare da abinci mai yawa na wasu fruitsaotan itace mai ban sha'awa: Ayyukan halittu da aiki metabolites. International Research abinci. https://doi.org/10.1016/j.foodres.2011.03.003
• Dragsted, L. O., Krath, B., Ravn-Haren, G., Vogel, U. B., Vinggaard, A. M., Jensen, P. B., ... Pedersen, A. (2006). Tasirin halittar 'ya'yan itace da kayan marmari. Ayyukan ofungiyar Kula da Abinci. https://doi.org/10.1079/PNS2005480

Magungunan gargajiya na ba da shawarar kayan lambu iri-iri da 'ya'yan itace da aka matse a cikin ruwan yaƙi yayin yaƙar ƙwayoyin cuta. A cikin mintina na farko bayan dafa abinci, ana nuna su da babban abun ciki na bitamin, enzymes, ma'adanai daban-daban har ma da wasu kwayoyin. Irin waɗannan abubuwan sun haɗa karfi sosai a cikin metabolism, gami da metabolism. Amfani da irin wannan samfuri na yau da kullun yana taimakawa wajen tsarawa da haɓaka tafiyar matakai na rayuwa.

Samun ilimi game da kaddarorin wasu ruwan 'ya'yan itace sabo, yana yiwuwa a tsara lipids na jini ba tare da wahala mai yawa ba.

Carrot ruwan 'ya'yan itace magani

Karas suna da lafiya sosai. Ruwan karas da aka matse sosai yana da wadataccen abinci a cikin β-carotene da magnesium. Carotene yana taimakawa wajen haɓaka tafiyar matakai da yawa na jikin mutum. Magnesium yana kara fitar da kwayar ciki, yana haɓaka fitar da sinadarin cholesterol, kuma hakan zai rage matakinsa cikin jini. Kuna buƙatar sha shi a cikin rabin gilashi kafin cin abinci. Bai kamata a zalunce su ba, tun da yawan carotene na iya tayar da abin da ake kira carotene jaundice. Haɗa tare da apple ko ruwan 'ya'yan itace beetroot na iya haɓaka kaddarorin warkarwa.

Akwai takamaiman aikin tsabtace jijiyoyin jiki tare da wannan samfurin. An tsara karatun kwana biyar:

• Rana ta farko. Ruwan karas - milili 130 da ruwan 'ya'yan itace seleri (mai tushe) - 70 milliliters.
• Rana ta biyu. Ruwan kwalaben karas (100 ml), kokwamba (70 ml), beets (70 ml).
• Rana ta Uku Cakuda ruwan 'ya'yan itace karas (130 milliliters), apple (70 milliliters) da seleri (mai tushe) - 70 milliliters.
• Rana ta huɗu. Zuwa milliliters 130 na karas kara mil 50 na ruwan kabeji.
• Rana ta biyar. Ruwan 'ya'yan lemun tsami (130 milliliters).

• kiba
• ciwon ciki da duodenal miki,
• m mai kumburi yanayi na ciki ko pancreas.

Kokwamba Fresh

Potassium da sodium, wanda aka samo a cikin cucumbers, suna tasiri cholesterol jini. Wadannan abubuwan suna da tasirin gaske wajen aiki da tsarin zuciya. Aara cokali cokali na zuma a gilashin ruwan kokwamba. Ya kamata a ɗauka wannan cakuda rabin sa'a kafin cin abinci. Aikin na akalla a mako guda. Kuna iya yin smoothies. Don yin wannan, ban da kokwamba, ƙara Mint da lemun tsami. Duk abubuwan da aka gyara an murƙushe su a cikin ruwan da keɓaɓɓu tare da ruwan kwalba da ƙari da ƙwayoyin kankara.

• wasu m yanayin na gastrointestinal fili,
• cutar koda.

Ruwan tumatir

Abun cikin ruwan tumatir ya hada da Organic acid, wanda ke taimakawa inganta narkewar abinci da ingantaccen metabolism. Tumatir shima yana dauke da sinadarin lycopene. Maganin antioxidant ne wanda ke hana samuwar “mummunan” cholesterol. Kuna buƙatar sha shi da safe a kan komai a ciki. A matsayinka na mai mulkin, suna shan gilashin kowannensu. Ba shi da daraja a gishiri, saboda gishiri yana iya rage abubuwan amfani na wannan kayan. Zaku iya ciyar dashi da ganyayyaki don ku ɗanɗano. Ko kuma a gauraya da kokwamba ko ruwan 'ya'yan kabewa.

• cututtukan gastrointestinal a cikin babban mataki,
• halayen rashin lafiyan halayen
• guba
• ciwon huhu.

Abin da kayan lambu rage 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.

Yin amfani da abinci tare da kayan lambu da aka ba da shawarar, zaku iya rage matakin cholesterol a cikin jinin mutum, kuma ta haka ne za a kare jiki daga cututtuka da yawa har ma da dawo da lafiyarku ta farko ba tare da amfani da magunguna ba.

Cututtukan cututtukan zuciya da ke da alaƙa da samuwar adana cholesterol da kuma haifar da lalacewar tasoshin jini, ga haɓaka hawan jini, zuwa haɓakar cututtukan zuciya na zuciya ana iya hana ta cin abinci ba wai kawai abinci da aka ba da shawarar abinci mai gina jiki ba ne, amma, bisa ga shawarar masana masana abinci, low-mai, abinci na ganye ko zabi mai cin ganyayyaki.

Ruwan apple

Ruwan 'ya'yan itace daga ƙwayoyin kore suna ɗauke da antioxidants waɗanda ke hana hadawar abu da iskar shaka, ta haka ke hana samuwar ƙwayoyin sclerotic. Haka kuma, ya ƙunshi abubuwa masu haɓaka matakin "tabbatacce" cholesterol, wanda, akasin haka, yana tsabtace tasoshin jini na manyan filayen kitse. Itauki cikin adadin gilashin biyu zuwa uku a duk tsawon rana. Kuna buƙatar sha shi nan da nan bayan dafa abinci. Zai fi kyau amfani da bambaro, saboda acid ɗin da ke cikin wannan samfurin na iya lalata enamel haƙora. Wannan hanyar tana da tasiri a yayin yaƙar ƙima mai yawa. Aikin daga wata zuwa watanni uku ne.

Babban samfurori

Dangane da binciken da aka yi kwanan nan, samfuran da ke daidaita cholesterol na jini kuma suna shafar haɓakar jikinta, sakin jikin mutum daga gare ta, kayan lambu ne da yawa waɗanda ke ɗauke da fiber, tsaftace tsarin narkewar abinci da cire abubuwa masu cutarwa masu yawa da kuma tara kayan lalata. Kayan lambu da ke rage cholesterol sun hada da, alal misali, zucchini, kabeji, kayan kwai, karas, turnips, kowane irin kabeji da sauran su, da ke girma a cikin tarkacenmu, abincin da ke da wadatar fiber na abinci. Kayan lambu da ke cire cholesterol ya kamata su kasance sabo ne ko a tafasa, a kan su, amma a kowane hali, a soyayyen.

Amma ba duk kayan lambu ba za a iya ci raw, kuma wani lokacin yawan wuce haddi na 'ya'yan itatuwa, kayan lambu da ruwan' ya'yan itace daga gare su ba su da amfani, amma cutarwa ga jiki. Lokacin amfani da kayan lambu na kayan lambu, mutanen da ke da rauni koda na iya samun matsaloli; shan ruwan 'ya'yan itace da ba a bada shawarar ga masu ciwon sukari ba. Kayan lambu da 'ya'yan itatuwa masu rai suna da wahala su narke fiye da steamed ko Boiled. Kuna iya cin kayan lambu na gwangwani tare da cholesterol, amma bai kamata a kwashe ku da su ba, ba za su iya shafar metabolism da guba tare da nasara iri ɗaya kamar na yau da kullun, a akasin haka, a cikin kayan abinci na gwangwani mai yawa na iya haifar da haɓaka-gishirin metabolism, rushe aiki hanta da tsarin narkewa, tun da vinegar, gishiri da sauran abubuwan haɗin aka haɗa su cikin kiyayewa.

Dafa kayan lambu

Don haka, akwai hanyoyi don shirya kayan lambu don ingantaccen abinci mai gina jiki kuma a lokaci guda don rage matakin "mummunan" cholesterol a cikin jini.

Wadannan hanyoyin sun hada da:

• tafasa kayan lambu a cikin ɗanɗan salted ruwa har sai m,
• tafasa cikin ruwa har sai da aka shirya rabin, tare da kwanon kwano a cikin kwano na musamman ba tare da mai ba ko kuma da additionan dropsan ganyen zaitun,
• tururi - a cikin matattara ta musamman ko tukunyar jirgi biyu, qa'idar wacce wanka ce ta ruwa,
• bracing tare da kadan ko babu mai.

Kada mu manta cewa za'a iya amfani da kayan lambu ba kawai a tsarin tsarkakakken su ba, har ma da sanya su a cikin hatsi, masara dankali, har ma da gasa kaya a gida, ta hakan wadatuwa, ƙarfafa abincinku na yau da kullun, saukar da hanta, da ƙarfafa ganuwar hanyoyin jini.

Kayan lambu suna girma a yalwace a kusan duk yankin canjin yanayi. A cikin lokacin sanyi, a cikin rashin ciyayi na tsire-tsire masu amfani, kuna buƙatar amfani da kayan lambu da aka girbe da amfanin gona, yayin da fifiko ya kamata a ba da kayan ɗabi'ar daskararre da aka adana a cikin ɗakuna ko ɗakunan sanyi, maimakon adanawa.

Ba wai kawai kayan fure na kayan lambu suna da amfani ba, har ma abubuwan da ke cikin su - pectin, phytosterols, wanda zai iya rage yawan ƙwayar cholesterol.

Domin sanin abin da kayan lambu ke da ƙananan cholesterol da kyau, kuna buƙatar shirya kayan lambu gwargwadon ƙwarewar su, to manyan mukamai za su mamaye:

1. Yawancin kabeji na jita-jita, kowane nau'i, ko dai broccoli, ja-head ko mai launi, shima fari-kohlrabi, Brussels sprouts, wanda mutum yake so, kabeji yana da wadatar fiber fiye da sauran kayan lambu, fifiko ya kamata a ba shi ga tsire-tsire na kabeji mai ganye.
2. Ana taka muhimmiyar rawa ta hanyar amfani da nau'in eggplant daban-daban a cikin kayan abinci na likitanci, waɗannan kayan lambu a cikin adadi mai yawa suna dauke da salts na potassium wanda yakamata zuciya ta yi aiki, lokacin dafa kayan kwai, ya kamata ku kula da gaskiyar cewa suna shan mai mai yawa, wanda ba a son shi don abinci mai gina jiki.
3. Pepper, wanda aka cinye da ɗanɗano a cikin salads mai yawa na calorie, steamed shi kadai ko kuma tare da sauran kayan lambu, na iya cin nasarar cin abincin ko kuma a matsayin abincin na biyu na abincin dare. Wadannan kayan lambu suna dauke da abubuwan da zasu iya hana samuwar wuraren wasan cholesterol.
4. Turnip, radish, radish, daikon - duk waɗannan tushen tushen magunguna suna iya yin gasa tare da magunguna na zamani don fa'idodin da aka kawo wa mutum.
5. Kayan lambu, waɗanda suke ganyayyaki masu ganye ne: albasa, dill, zobo, faski, seleri, alayyafo, letas, suna da ikon fitar da cholesterol mai cutarwa daga jiki, suna ƙara bitamin masu mahimmanci, suna wadatar da mutum da rigakafi.
6. Zucchini, zucchini, cucumbers, tumatir na kowane nau'in kuma suna da kaddarorin da ke ba su damar yin la'akari da abubuwan jirgi na ɗan adam.
7. Kabewa shine kayan lambu mai kokwanto mara kyau don abinci mai gina jiki, likitoci sun tabbatar da cewa idan kun ci 100 a rana, ana rage haɗarin cututtukan zuciya da haɓaka, matakan cholesterol suna raguwa da daidaituwa, amma tare da amfani yau da kullun.

Hanyoyin da ba a saba dasu ba

A cikin magungunan jama'a, akwai girke-girke da yawa don shirya kayan lambu don cholesterol. Ana amfani da tinctures na tafarnuwa, dankalin turawa da kabewa a cikin juzu'i daban-daban, amma ba duk mutane ne ke iya amfani da irin waɗannan shawarwarin ba, saboda mutanen da ke fama da cututtukan gastritis, hawan jini, cututtukan hanta ba za su iya yin amfani da tafarnuwa ba, kuma mutane da yawa kada su yi amfani da girke-girke na gargajiya ba tare da tsoro ba.

A cikin Ingila, inda akwai mutane da yawa da ke fama da mummunar cholesterol, kamar a cikin ƙasar, masana abinci sun haɗa da gwada abinci wanda zai iya tsabtace jikin cholesterol da kashi 15 ko fiye da haka ta cin abinci guda biyar na 'ya'yan itace ko kayan lambu a rana. Daga cikin kayan marmarin da masanan lafiyar Ingilishi suka bada shawarar cewa ƙananan ƙwayar cuta sun hada da: broccoli da alayyafo, waɗanda ke ɗauke da lutein lafiya kuma ba sa barin ƙwayar cholesterol a cikin jirgi, letas, tumatir, dankali, karas, gyada, masara, wake. Portananan rabo sau da yawa a cikin waɗannan samfuran - biyu zuwa uku tablespoons, taimaka tsarkake jiki.

Cutar Juice ta shahara tsakanin matasa - tana kunshe da albarkatu na kayan lambu da yawa, ruwan 'ya'yan itace da aka matse sosai dole ne a cinye kusan kai tsaye bayan ƙera su, sai dai irin ƙwaro - a dole a barshi cikin firiji akalla awanni biyu. Sauran kuma - suna haɗar da ruwan 'ya'yan itace na seleri da karas, karas da cucumbers, seleri da dankali, ana amfani da su a cikin adadi kaɗan kuma yana da wuya a kira shi abin sha mai sauƙi, amma ba shakka akwai wasu fa'ida daga gare su.

Yin amfani da lecithin don rage cholesterol na jini

Lecithin wani abu ne mai asali kamar kitse, wanda ya haɗu da yawan adadin phospholipids. An dauke shi tushen tushen makamashi ga jiki. Bugu da kari, kayan gini ne don sel da yawa. Lecithin yana saukar da cholesterol, duk da kasancewa mai abu mai kama, hakanan yana inganta haɓakar lipid. Yana da amfani ga manya da yara, saboda yana ba da gudummawa ga kyakkyawan rigakafi da kulawa da matakan farko na atherosclerosis. Kayayyakin da ke dauke da lecithin suma suna ɗauke da choline, wanda shine bitamin B4.

Metabolism na cholesterol

Ba kowa ya san cewa ana samun cholesterol da lecithin a cikin samfuran guda ɗaya ba, wanda ke nufin cewa fa'idodi da lamuran amfaninsu daidai suke. Menene amfanin shan mai mai kama da mai? Lecithin ya sami damar adana cholesterol a cikin ruwa mai ruwa, don hana samuwar tasoshin cholesterol a jikin bangon jijiyoyin jini.

Hakanan yana iya kawar da cholesterol da ke gudana. Amfaninta shine rage darajar cholesterol ba kawai kawai bane, amma an riga an fara jinkirtawa. A sakamakon haka, adadinta ya ragu da 20%.

Muhimmin mahimmanci mallakar da aka samu ta hanyar lecithin shine kunna enzymes wanda ke rushewar mai, inganta haɓakar abinci mai narkewa, da kuma yawan ƙwayoyin mai-mai narkewa. Phospholipids yana taimakawa mafi kyawun microcirculation jini. Sabili da haka, ana amfani da lecithin da kyau don hana cututtukan zuciya da atherosclerosis. A matsayin magani na taimako, an wajabta shi don hanyoyin dawowa bayan bugun jini da bugun zuciya.

Tasiri a jiki

Lecithin yana tasiri ba kawai metabolism na lipid ba. Yana da wasu tasirin gaske, waɗanda ba za a iya lura da su ba:

• yana ƙarfafa tsarin juyayi
• tare da gastritis, ulcers da colitis, yana taimakawa kare ƙwayoyin mucous,
• tasiri a cikin cututtukan fata (dermatitis, psoriasis), rage bayyanar cututtuka,
• yana hana tarowar glucose a cikin jini tare da ciwon suga,
• nau'in ciwon sukari na 2 yana rama ga rashin acid mai amfani da sinadarin phospholipids,
• yana dakatar da haɓakar ƙwayar cuta mai yawa, yana rage ƙarancin lalacewar cikin fitina na myelin,
• inganta aikin kwakwalwa a cikin cututtukan Alzheimer da Parkinson.

Irin wannan sakamako mai tasiri yana faruwa ne sakamakon gaskiyar cewa lecithin wani ɓangare ne na duk ƙwayoyin jikin mutum kuma kusan basu da tasirin sakamako.

Ta yaya rashin abu

Tsarin farko wanda ya amsa ga rashi shine tsarin juyayi. Akwai canje-canje masu ƙarfi, lalata ƙwaƙwalwar ajiya da hankali, kuma rashin bacci ya zama akai-akai. Daga cikin jijiyoyin ciki akwai gudawa, rashin tsoro da kin yarda da abinci mai kiba. Haka kuma, hepatocytes da nephrons sun fara aiki ba tare da bata lokaci ba. Akwai karuwa a hawan jini.

Cututtukan, haɗarin wanda ke ƙaruwa sosai idan aka wadatar da lecithin da choline a cikin wadataccen adadin:

• m karuwa a hawan jini da cututtukan zuciya,
• atherosclerotic raunuka na jini,
• petic ulcer na ciki da duodenum,
• cirrhosis na hanta
• hepatitis
• osteoporosis
• psoriasis, dermatitis.

Tushen Lecithin da Choline

Babban taro na lecithin a cikin yolks kwai. Kadan kadan a abinci masu girman kitse. Wadannan sun hada da:

• kaza ko naman sa,
• sunflower tsaba
• kwayoyi
• kifi
• man kayan lambu
• nama.

Ana iya kiran shugaba a gari gari. Bawai kawai zai taimaka rage tasirin cholesterol ba, amma kuma inganta yanayi, adana ƙwaƙwalwa da kuma ƙarfafa kuzari. An bada shawara don ƙara gari don kayan abinci, hatsi ko salati. Ga waɗanda suke son Sweets, ana iya amfani dashi azaman tushen muffins da kukis. Soya, avocado, Peas, wake, karas, kabeji suma suna da lecithin, wanda hakan yake rage ƙwaro.

Choline, ko bitamin B4, yana haɗu a cikin jikinmu, amma yawancin lokuta wannan adadin bai isa ba, saboda haka yana da mahimmanci a yi amfani dashi tare da abinci. Kamar lecithin, choline ana samun shi a cikin gwaiduwa na kwai, ganyen, karas, kabeji, nama da kayan abinci na curd.

Lecithin a matsayin karin abinci

Kowa ya san cewa mafi mashahurin kayan abinci shine soya lecithin. Ana samo shi a cikin yawancin abincin da ake cinye kullun:

• man shanu, man kayan lambu, margarine,
• kayan kwalliya,
• yin burodi
• abinci ga yara.

Mene ne waken soya? Dayawa sun yi imanin cewa cutarwa ce, yayin da wasu kuma suka gamsu da fa'idodi masu amfani. Yana da mahimmanci a bayyane cewa phospholipids waɗanda ke ɗauke da lecithin ba sa barin kitsen ya zama mai kauri. Wannan ba wai kawai ya sanya irin kek ke taushi ba ne, har ma yana tsawaita lokacin rayuwa. Hakanan, basu ƙyale yin burodi ya tsaya a cikin ƙirar ba.

Ana amfani da wannan ƙarin aikin a duk ƙasashe masu tasowa na duniya. Ba wai kawai yana da lahani ba, har ma yana da amfani. Rage kogin cholesterol ba za'a iya sanin shi ba. Soya lecithin na iya zama cutarwa ne kawai saboda an yi shi ne daga irin abubuwan da aka gyara asalinsu. Abin farin, duk da haka, ba duk abinci ya ƙunshi GMOs ba.

Inda zaka siya

Domin lecithin don rage tasirin cholesterol yadda ya kamata kuma ya ƙunshi choline a matsayin ƙari, yana da mahimmanci don siyan samfuran halitta kawai. Daga gyara asalin cutar da yawa cutar da kusan cikakkiyar rashin fa'ida. Amintaccen samfurin shine mai kayan lambu. Wannan ba batun canzawa bane.

Abin takaici, masana'antar ƙalilan ne kawai ke da himma a kan ayyukansu kuma suna yin lecithin masu inganci. Kamfanin "Lecithin" ɗinmu yana samarwa samfuran magunguna da shagunan kan layi. Samfurin su shine zai taimaka sosai rage tasirin cholesterol, kuma sinadarin choline zai cika rashi a jikin Vitamin B.

Yadda ake ɗauka

Lecithin yana samuwa duka a cikin nau'i na abubuwan bitamin, kuma a matsayin magani mai tsayayye. Ana iya siyan ta a cikin nau'in kwalliya, gel, granules, ruwa ko allunan. Amfanin nau'i na ruwa shine cewa za'a iya ƙara shi a abinci kafin cin abinci.

Ranar da za a ba da shawarar girma ya zama bai wuce 6 g ba, kuma ga yaro ba fiye da 4 g. Yana da mahimmanci a san cewa ana lasafta wannan adadin ne kawai don lecithin, wanda aka ɗauka daban, tunda ana iya samun ragowar tare da abinci.

Ana buƙatar Choline a cikin ƙananan ƙananan. Matsayinta na yau da kullun kada ya wuce g 1. Don sakamako mai ɗorewa, yana da mahimmanci don ɗaukar lecithin da choline har tsawon watanni 3. Idan cholesterol ya ragu da sauri, to, hanyar kulawa na iya ɗaukar shekaru da yawa. Yana da mahimmanci likita kawai yakamata ya lissafa daidai gwargwado da tsawon lokacin gudanarwa.

Mafi shahararren nau'i don shan lecithin shine granule. A fili yana nuna inganci da rayuwar shiryayye (canjin launi, stains, canje-canje na dandano zai nuna ranar karewa). Kamar dai lecithin na ruwa, za'a iya saka shi a salads, hatsi, kayan abinci, ko kuma zaka iya sha shi da ruwa ko ruwan 'ya'yan itace.

Contraindications

Lecithin da choline sune samfuran halitta, saboda haka suna da ƙananan adadin contraindications:

• mutum rashin haƙuri na lecithin (rashin lafiyan dauki),
• ciki da lactation.

A matsayin sakamako masu illa, zaka iya lura da:

• tashin zuciya (cuta dyspeptic)
• ƙara yawan salivation
• tsananin farin ciki.

Idan aka lura da wani rikice-rikice ko sakamako masu illa, yana da mahimmanci a nemi likita don ya tsara wani madadin magani wanda ba zai haifar da lahani ko damuwa ba.

Don rage cholesterol, ba lallai ba ne a koma ga magunguna masu rikitarwa. Kuna iya amfani da lecithin, wanda aka yi amfani dashi ba kawai don maganin atherosclerosis ba. Amfani da shi na yau da kullun tare da abinci kuma a cikin nau'i na granules ko Allunan zai taimaka rage cholesterol, inganta ƙwaƙwalwar ajiya, rage alamun cututtukan fata, inganta yanayin mucosa na ciki tare da ulcers da gastritis. Amfanin lecithin shine cewa ba shi da maganin hana haifuwa da illa.

Rage tasoshin cholesterol da tasoshin tsaftacewa

Tsarin zuciya yana matukar tasirin cholesterol jini. Idan bakayi aiki mai mahimmanci ba kuma ba ku ci abinci a kan cholesterol ba, to zaku iya yiwa kanku lahani matsalolin lafiya. Labarin ya bayyana jerin duk samfuran da ke rage cholesterol kuma yana tsarkake tasoshin jini daga ciki. Cin abinci na yau da kullun zai taimaka wajen magance cutar da sauri kuma tare da fa'ida.

Abin da za a iya ci kuma ba za a ci tare da cholesterol sama da na al'ada ba

1. Abinda baza ku iya ci tare da babban cholesterol ba
2. Kayan nono da madara
3. Nama Cholesterol Nama
4. Sweets
5. Tsaba, kwayoyi
6. Babban kifin cholesterol
7. Porridge da taliya
8. Me za mu sha?
9. Namomin kaza da kayan lambu

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.

Mutum na bukatar cholesterol, kamar sukarin jini.Don haka, ba za a iya yin la’akari da cewa ya zama ƙarami ne sosai ba. Akwai takamaiman lambobi a ƙasa waɗanda bai kamata ya faɗi ba, kuma akwai iyakar iyaka zuwa matakin da aka yarda da shi.

Sun banbanta ga mata da maza daban daban.
Wadanda sakamakon gwajin su suka nuna wuce haddi na yau da kullun suna sha'awar likita abin da bai kamata ku ci tare da babban cholesterol ba.

Amma yana da rashin hankali a tunanin cewa kawai barin abinci da ke ɗauke da yawan kitse na dabbobi zai iya magance matsalar cikin sauƙi. Abu mafi mahimmanci shine bin ka'idodin cin abinci lafiya. Yana da mahimmanci a sani ba kawai abin da bai kamata a ci ba, amma har ma yadda za a maye gurbin samfuran cutarwa don taimakawa jikin ku. Bari mu fara da masu cutarwa.

Abinda baza ku iya ci tare da babban cholesterol ba

Duk wani naman da aka kwaba da sausages an haramta shi sosai. Kuma ba shakka - kwakwalwan kwamfuta da sauran abinci masu sauri an haramta. Cire duk soyayyen, har ma kifi. Ba za ku iya ci mayonnaise ba, ko na al'ada, tare da mai mai mai yawa, ko “haske”, wanda a zahiri yake da wahala ga narkewa

An yi la'akari da gwaiduwa kwai na da illa sosai, a ciki adadin abubuwan da ke cikin cholesterol yana raguwa. Ba lallai ba ne a ƙi ƙwai.

Quail qwai wani zaɓi ne mai kyau. Saboda karamin nauyin kayan cutarwa a cikin kowane ƙarancin, da kuma abubuwan gina jiki fiye da na ƙwai na kaza. Abu daya zasu ci a kullun! Kayan kaji na iya zama guda 2 a mako, amma ba fiye da daya a rana ba.

Kayan nono da madara

Zan iya sha madara da cholesterol mai yawa? Idan yawan kitsensa bai wuce 3% ba, to yana yiwuwa, amma kaɗan kaɗan. Zai fi kyau amfani da kefir 1% ko yogurt da aka yi da madara skim. Yoghurts sune kawai waɗanda babu komai a ciki sai madara da madara. Ana cire madara da kirim mai tsami.

Ba za ku iya cin kirim mai tsami ba, amma kuna iya ƙara rabin cokali a cikin kwano. Misali, a cikin salatin karas, ko daga tumatir tare da ganye.

Curd ko da 9% mai yiwuwa ne, amma idan kun yi da kanku, to da farko ku cire kirim ɗin, sannan ku sa yisti. Cuku mai yawa - mai iyaka! Cuku mai tsiran alade da cuku mai sarrafa

Butter, da ghee da margarine, an haramta. Akwai abubuwa masu cutarwa da yawa fiye da yadda ake samu a cikin man shanu.

Nama Cholesterol Nama

Lard, kuma gaba ɗaya naman alade, har da ɗan rago - shayarwa ce. Daga nama zomo nama bada shawarar. Wani irin tsuntsu zan iya ci? Boiled ko stewed kaza ko turkey. A cikin fata na kaza, musamman kayan gida, kayan cutarwa suna da kyau musamman da yawa. Sabili da haka, kafin dafa abinci an cire shi.

Kayan mai kaji mai yawa, kamar ducks, ba a so. Amma nama Goose ya ƙunshi ƙarancin mai, kuma jita-jita ba tare da shi ba a haramta. Kamar yadda tare da kaza, bawo a wuraren da akwai mai mai yawa.

Offal yana da wadatar abinci a cikin cholesterol, musamman hanta da kwakwalwa. Lokaci zuwa lokaci, za a iya cin naman kaji da aka dafa tare da dan kadan a cikin kwalakwala, kuma ingantaccen tsarin hanta ba a yarda dashi ba.

Kuma har ma fiye da haka, babu sausages, sausages da alade sausages.

An sani cewa abinci masu wadataccen sukari mai dauke da sinadarin cholesterol ya kamata a iyakance. Abincin da aka fi dacewa suna da ɗanɗano tare da zuma, amma a rana - teaspoons uku, ba ƙari ba.

Da wuri da kuma kayan lemu gaba ɗaya ba'a cire su ba. Sweets, toffee, cakulan madara kuma an hana su sosai. Ba za ku iya cin abinci mai yawa ba da kuma irin kek ɗin hatsi tare da ƙwayar cholesterol a cikin jini.

Kuna iya jin daɗin marmalade, alewa, jelly 'ya'yan itace, ice cream da aka yi daga' ya'yan itace da aka mashed.

Amma yana da kyau ku ci sabo 'ya'yan itace da berries. Lokacin ƙirƙirar menu don rana, kuna buƙatar la'akari da cewa suna da sukari mai yawa. Amma babban abu shine cewa berries da 'ya'yan itace suna dauke da pectin da fiber mai yawa, wanda ke taimakawa cire cholesterol daga jiki, gami da abubuwa masu aiki da kayan halitta.

Tsaba, kwayoyi

Tsarin sunflower na al'ada yana da amfani, kawai bushe, ba a soyayyen. Almonds da sesame tsaba kyawawan abubuwa ne. Walnuts ma yana da kyau.Amma tare da duk fa'idodin, mutum bai kamata ya manta cewa suna da mai mai yawa ba, kuma adadin kuzari ma yana da mahimmanci.

Babban samfurin na gaba daya shine irin kabewa. Suna dauke da man kabewa - mai mahimmanci kwayar halitta. Akwai nau'ikan kabewa wanda tsaba basu da kwasfa mai wuya. Ya dace sosai, babu buƙatar tsaftacewa, ana cinye su tare da fim ɗin da aka rufe su. Lokacin da bushe, suna da ɗanɗano sosai.

Babban kifin cholesterol

An yi imani da cewa abincin abincin teku yana da matukar amfani ga babban cholesterol. Shin haka ne?
Kifi mai gishiri da ɗanɗana za su iya yin lahani fiye da kyau. Abincin gwangwani shima ba shi da amfani. Hatta kifi mai cutarwa yana da illa mai yawa.

Likitocin suna son yin wasa da cewa ruwan teku ne kawai yake da inganci ga abincin teku.
Amma da mahimmanci, kifin da aka dafa da gasa a cikin tsare har yanzu yana da amfani, ko da yake ya fi kyau ba da fifiko ga nau'ikan mai mai.

Irin waɗannan "abincin abincin teku" kamar su sushi ko sandar marmari ya kamata a manta da su gaba ɗaya.

Me za mu sha?

Tabbas, soda mai zaki, giya kuma musamman abubuwan sha tare da ƙari na giya an cire su. Ruwan ruwan inabin ja - na iya zama kaɗan idan babu contraindications ga wasu dalilai.

Shayi ya fi kore, kuma zai fi dacewa ba tare da sukari ba. Ganyen shayi na dauke da bitamin wanda ke inganta aikin jijiyoyin jini.

Baƙin shayi na iya sha da madara.

Kafur a cikin madara da kofi kai tsaye an haramta.

Juices - Ee. Da amfani na zahiri, amma ba a komar da shi daga maida hankali ba, kuma ba tare da ƙarin sukari ba. Amma kar ku manta da cewa, duk da dandano mai tsami, suna da sukari mai yawa, fiye da yadda suke saba da shayi.
A cikin gilashin compote, sukari ya fi ƙasa da ruwan 'ya'yan itace.

Namomin kaza da kayan lambu

Idan babu matsalar narkewa, to maraba da namomin kaza. Tabbas, kawai a cikin siffar Boiled - daga salted, soyayyen ko pickled kawai cutar.

Komai yayi kyau ga kayan lambu, har da dankali. Boiled ko stewed ba tare da mai. Amma fifiko ya kamata a bayar ƙananan kayan lambu mai narkewa, barkono ja kararrawa yana da amfani musamman.

Kuma, karas, a kowane nau'i, har zuwa gram 100 a rana. Tumatir da ruwan tumatir. Farin kabeji, musamman sauerkraut. Duk kabewa, cucumbers, zucchini, squash.

Ya kamata a cinye kayan lambu 300 na kayan lambu a kowace rana, ba a kirga dankali ba. Kuma dole ne a sami ganye a cikin abincin, zaku iya ƙara bushe ko daskararru a cikin kwano kafin kashe murhun.

Amma kuna buƙatar sabo, akalla albasa kore, wanda a kowane lokaci za'a iya girma cikin gilashin ruwa.

Kuma an shuka tsiran radish ko radish ne a cikin saucer na ruwa. Da zaran ganye suka buɗe ya ɗauki launin kore - an wanke tsaba kuma an yi ado da tasa tare da su.

Amma dole ne mu fahimci cewa kawai ta abin da za a iya ci tare da babban cholesterol da abin da ba zai yiwu ba, ba a magance matsalar. Da fari dai, kuna buƙatar cin abinci sau 4 a rana, kuma kaɗan kaɗan, kuma ba a yarda da cin abinci sosai a lokacin bacci.

Abu na biyu, kuna buƙatar sha ruwa mai tsabta, aƙalla tabarau uku a rana. Ruwan sha, madara musamman abubuwan sha bai maye gurbin ruwa ba!

Abin da abinci da sauri rage mummunan cholesterol jini

Matsakaicin matakin "mummunan" cholesterol a cikin jini yana haifar da ci gaba da mummunan cututtuka na tsarin zuciya. Magunguna sau da yawa yana haifar da sakamako masu illa, kuma maimakon inganta walwala, sauran gabobin mahimmanci suna wahala. Abin da samfurori ke rage cholesterol a cikin jini, da sauri cire shi daga jiki, zaku iya fahimta ta hanyar nazarin abubuwan da ke tattare da su.

Samarin

Waɗannan abubuwa masu amfani ne na tsire-tsire da aka samo a tsire-tsire. Ga jikin ɗan adam, suna yin aiki guda ɗaya kamar na cholesterol, amma a lokaci guda suna rage ɗaukar abubuwan ƙwayoyi masu lahani a cikin hanji kuma suna ba da gudummawa ga kawar da su. Yawan amfani da kayan yau da kullun samfuran dauke da phytosterols yana taimakawa wajen sarrafa matakan cholesterol na jini.

Kayan kwalliyar Cholesterol:

• almon
• waken soya, Man zaitun,
• Fresh kayan lambu da 'ya'yan itatuwa
• wake
• cranberries
• seleri
• Kombucha
• alkama yar ƙwaya
• alkama, buhun shinkafa.

Arziki a cikin phytosterol da sabo ne berries: cranberries, inabi, blueberries, raspberries, rumman. Bugu da kari, wadannan kayayyakin suna dauke da sinadarai masu yawa, ma'adanai, yin aikin antioxidant, tsarkake jikin gubobi da gubobi. Don haɓaka matakin ƙwayar cholesterol a cikin jiki, kuna buƙatar sha ruwan 'ya'yan itace cranberry.

Abubuwan Almara

Wadannan abubuwan tsire-tsire na halitta suna taɓar da samar da ƙwayoyin lipoproteins mai yawa (HDL) a cikin jiki, suna yin aikin antioxidants na halitta, kuma suna ba da gudummawa ga ƙananan LDL. Ta amfani da abinci mai wadataccen abinci a cikin polyphenols, a cikin nau'ikan ruwan 'ya'yan itace, dankalin turawa, masara, zaku iya ƙara yawan abun ciki na HDL a cikin jini da 5% a cikin watanni 1.5-2.

Kayayyakin maganin rigakafi:

• ja fermented shinkafa
• berries
• pomegranate
• innabi ja, giya,
• cranberries
• wake
• farar shinkafa
• koko.

Nazarin da masana kimiyya suka gudanar ya tabbatar da cewa ta bin abincin da yake da wadataccen ƙwayoyin polyphenols, zaku iya rage haɗarin kansa, cututtukan zuciya, tsarin endocrine, osteoporosis.

Mahimmanci! Ci abinci, abin sha yana buƙatar sabo ko bayan ƙarancin maganin zafi tare da tururi.

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.

Abincin da aka fallasa da zafin rana yana asarar adadin kayan aikin da aka samar da kashi 30-50%.

Mai Sakewa

Wannan abu ne mai aiki da sunadarai masu tsire-tsire waɗanda ke buƙatar keɓance ƙwayoyin cuta. A jikin mutum, yana taimaka wajan sassauta samuwar manyan kwalaji cholesterol a jikin bangon jijiyoyin jini, rage matakin yawan wadataccen lipoproteins a cikin jini.

Kayan kwalliyar cholesterol da kwalliya:

Yana da amfani a sha ruwan inabin ja, amma ba za a iya cinye gilashi sama da ɗaya kowace rana ba. Kayayyakin waɗannan samfuran suna ba da damar yin amfani da su wajen hana cututtukan zuciya, ciwan kansa, don tsawaita tsawon rayuwa.

M acid mai narkewa

Don daidaita yawan tasirin da ke tattare da tasirin cholesterol, jikin yana buƙatar samun acid ɗin da ba a gamsar da shi daga abincin da ba a samarwa da kansa (omega-3, omega-6). Waɗannan abubuwa suna taimakawa wajen tsarkakewa da ƙarfafa ganuwar jijiyoyin jini, hana samuwar ƙwayoyin ƙwayoyin cuta, ƙwaƙwalwar jini, da kuma daidaita haɓakar lipid.

Babban hanyoyin samar da kitse na kitse mai narkewa shine ganyayyaki da abinci na cholesterol.

• kifi: sprats, herring, kifi, kifin,
• kifi mai
• irin kabewa
• man zaren
• inabi (hatsi),
• almon
• jan shinkafa
• madara thistle ciyawa
• Kombucha
• koko
• ginger
• seleri.

Sprats da sauran nau'ikan kifayen mai a jiki suna wadatar da jiki tare da mayukan acid wanda ba shi da mahimmanci don haɗin lipoproteins mai yawa.

Fats na asalin dabba yana ba da gudummawa ga ƙirƙirar ƙwayoyin ƙwayar ƙwayar cuta a cikin tasoshin jini wanda ke samar da filayen cholesterol. Fats ɗin da ba a cika jin daɗinsa ba ya wuce saƙo. Sabili da haka, lokacin shirya abincin, ya zama dole don shirya jita-jita tare da Bugu da ƙari na mai kayan lambu mai matsanancin sanyi.

Kayan lambu

Don runtse matakin cutar cholesterol mai cutarwa da kuma ƙara yawan fa'ida cikin jini, kuna buƙatar cin abinci mai wadataccen fiber. Bersatattun tsire-tsire masu mahimmanci suna da mahimmanci a cikin yaƙi da ƙarancin lipoproteins mai yawa. Babban abin da suke dasu: rage rage kiba da sinadarai da sinadarai, motsa jiki na motsa jiki da kuma tsarin narkewa gaba daya, na motsa hanji. Saboda wannan, yawan rage tasirin cholesterol da ganuwar hanji ke raguwa.

Plant polysaccharide pectin ana samunsa a cikin dukkan kayan lambu da 'ya'yan itatuwa. Yana ba da gudummawa ga daidaituwar metabolism na lipid, rage cholesterol.Sakamakon kayan aikinsa, pectin yana hana sha "chocin" cholesterol cikin jini kuma ya cire shi daga jiki.

Jerin abincin abincin fiber:

• hatsi na hatsi
• avocado
• zakara
• almon
• cranberries
• jan shinkafa
• flax tsaba
• naman kaza
• madara thistle
• kwai
• inabi
• berries: blackberry, strawberry, currant,
• beets
• koren wake
• seleri.

Don rage cholesterol, yana da amfani ku ci alkama, buckwheat, sha'ir lu'u-lu'u ko kwalliyar kwalliya, launin ruwan kasa, launin ruwan kasa, shinkafar daji An ba da shawarar yin amfani da gari mai laushi wanda ya ƙunshi pectin don dafa abinci. Red shinkafa tana da kayan alatu na musamman waɗanda ke haɓaka matakin ƙwayar cholesterol.

Kawancen abinci na cholesterol wanda ke dauke da pectin:

• beets
• berries bushe,
• inabi
• seleri
• kwai
• berries na viburnum,
• apples
• cranberries.

Pectin yana daidaita tsarin narkewa, yana motsa matakai na rayuwa, kuma yana yin aikin antioxidant. Abun ba ya narkewa, yana ɗaukar gubobi da guba, yana cire su daga jiki.

Pectin ya kamata ya kasance a cikin abincin yau da kullun kuma ya kasance aƙalla 15 grams. Ba'a ba da shawarar yin amfani da pectin a cikin nau'in kayan abinci ba tare da fara tuntuɓar likita ba.

Rumman

Ruwan rumman yana ƙunshe da polyphenols. Waɗannan sune magungunan ƙwayoyin cuta wanda ke rage matakin “mummunan” cholesterol. Koyaya, samfurin pomegranate guda ɗari kawai suna da irin waɗannan kaddarorin warkarwa. Lokacin da sayen shi, kuna buƙatar tabbatar da ingancin, tunda lalatattun sauran berries ko ƙari na sukari zai lalata tasirin warkewa. Wannan samfurin yana da kusan babu contraindications kuma ana iya ɗaukar shi a kowane yawa in babu halayen rashin lafiyan. Zai fi kyau a sha shi ta hanyar bambaro don kada ya lalata wajan haƙorin haƙori.

Orange

Wadannan 'ya'yan itatuwa Citrus suna dauke da sinadarin pectin mai yawa. Idan kun sha gilashin ruwan lemun tsami na ruwan sanyi a rana tsawon wata daya da rabi, to wannan karatun yana rage matakin cutarwa daga kashi 20 cikin dari idan aka kwatanta da kayan yau da kullun. Yarjejeniyar:

• ciwon hanta
• gastritis tare da karuwar aikin acid-na ciki.

Cholesterol shine sinadarin lipoprotein wanda hanta mutum ke hada shi kuma ya tara a jiki. A cikin adadi na yau da kullun, wannan abun yana da muhimmanci wanda ya sami ingantaccen tsarin aikin. Giya mai yawa tana cikin aiki don samar da kwayoyin halittar jini ta glandon endocrine tsarin kuma yayin tafiyar matakai na rayuwa. Samuwar rashin daidaituwa da karkacewar alamomin wannan mai da hankali daga yanayin yana da haɗari ga haɓakar jijiyoyin bugun zuciya. Gabaɗaya, abinci mai gina jiki yana shafar haɓakar wannan cutar, saboda ba duk samfuran da ke da tasiri guda ɗaya akan jikin ɗan adam ba. Tabbas, za'a iya cinye abubuwan asalin asalin shuka, amma har ila yau suna shafar alamomin alamar ƙa'idodi ta hanyoyi daban-daban. Kuna buƙatar gwadawa ko tumatir za'a iya cinye shi da cholesterol da kuma yadda suke shafar yawan HDL da LDL a cikin jiki.

Menene amfanin kayan lambu?

Manyan masana sun bayar da hujjar cewa tumatir dauke da sinadarin cholesterol dole ne a cinye su. Suna kuma bayar da shawarar ciki har da man tumatir, ruwan sha da ruwan 'ya'yan itace a cikin abincin ɗan adam. Irin waɗannan shawarwarin suna da alaƙa da amfani da kaddarorin kayan haɗin - masana kimiyya sun yanke shawara cewa cin tumatir shine mabuɗin lafiyar lafiyar jijiyoyin jini da kuma rigakafin mafi kyawun samuwar cututtukan cuta. Wannan mazaunin ƙasashe ya tabbatar da wannan gaskiyar abin da ke nuna kayan lambu a cikin ɓangaren mafi yawan abubuwa. A cikin latitude na Federationungiyar Rasha, wannan ɓangaren ba shi da mashahuri sosai, watakila wannan shine matsalar ƙimar ƙarancin yawan ganowa, cututtukan zuciya da jijiyoyin jini.

Abin ban sha'awa ne sanin cewa tumatir suna da cholesterol! Amma ta yaya kayan lambu za su amfana wa mutum da ke fama da cutar atherosclerosis? Tatsuniyar itace cakudaddiyar halittar ta hakika ce ta musamman, ganyayyaki itace asalin sinadarin lycopene, wani bangare ne wanda yake taka muhimmiyar rawa a jikin dan adam. Ingantaccen amfani da wannan bangaren yana inganta kuma an tabbatar dashi yayin gudanar da bincike na kimiyya.

Gaskiya! Masana kimiyya a Ostiraliya suna jayayya cewa yana da amfani a cinye duk samfuran halitta na tushen tumatir: miya, ketchup, ruwan 'ya'yan itace. Amma fa babbar fa'ida za a iya samu daga sabbin abubuwan da aka gyara, yana cikin wannan tsari ne cewa dukkanin abubuwan da ake amfani dasu suna dauke dasu sosai.

Sakamakon ayyukan lycopene, an hana aikin keɓewa na ƙarancin lipoproteins mai yawa kuma ana hana aikin hada hada abu abu. Magungunan atherosclerotic suna dakatar da keɓancewa.

Ta yaya ake shan lycopene kuma menene wannan bangaren?

Abubuwan da ke cikin jiki suna da ikon ɗaukar wannan sashi mai amfani. A duk lokacin da karancin wannan kwayoyin ya taso, kwayoyin halittar mutum suna wanzu sakamakon ajiyar da aka tara a baya. Ingancin rigakafin cutar cututtukan jijiyoyin jiki baya shafa ta hanyar rage yawan sashi na sashin da ya cinye kowace rana, amma ta alamomin ajiyar ajikinsa.

An tabbatar! Hadarin bayyanar cututtuka na cututtukan zuciya da jijiyoyin jini yana ƙaruwa a cikin marasa lafiya waɗanda aka rage yawan haɗarin lycopene a cikin jini.

Ya kamata a lura cewa domin sake mamaye abubuwan ɗorewa, kuna buƙatar cin tumatir kusa da abincin da ke ɗauke da fats (galibi kayan lambu). Ba shi yiwuwa a yi watsi da gaskiyar cewa haɗakar wani abu mai mahimmanci a cikin jiki yana raguwa da sauri, sabili da haka, idan kun ƙi yin amfani da samfuran tumatir, matakin lycopene a cikin jinin mai haƙuri zai ragu da rabi kuma wannan zai haifar da karuwa a cikin yawan ƙwayoyin lipoproteins mai yawa.

Tumatir ƙananan ƙwayar cuta, masana kimiyya sun tabbatar da hakan. Dangane da irin wannan bayanin, ya kamata a ƙarasa da cewa irin wannan kayan yana da mahimmanci ga jikin ɗan adam, kuma yawan cin abincinsa ya kamata ya zama na tsari. Irin wannan menu zai yi ƙasa mai kyau don hana cututtukan zuciya.

Magungunan ƙwayoyin cuta na rage ƙwayar ƙwayar ƙwaƙwalwa shima sun haɗa da ruwan 'ya'yan itace wanda aka matse shi da shi. Idan ka sha irin wannan ruwan 'ya'yan itace a kan komai a ciki, to duk waɗannan abubuwan masu amfani suna cikin hanzari a cikin jijiyar ciki kuma nan da nan za su fara shiga cikin hadaddun halayen da ke tattare da yanayin ƙwayoyin cuta wanda ke haifar da metabolism.

Yadda ruwan 'ya'yan itace ke taimakawa rage yawan ƙwayoyin cuta

Ruwan kayan lambu mai narkewa mai narkewa yana dauke da carbohydrates, enzymes (abubuwa sau da yawa na inganta dukkan hanyoyin nazarin halittu), hormones (abubuwan da ke kunshe a cikin ka'idoji na ayyuka daban-daban), bitamin (sune ɓangare na enzymes da yawa), ma'adanai (babu abubuwan ƙirar ƙwayoyin halitta wanda zai iya yin su ba tare da su ba) tsari), kwayoyin acid da wasu abubuwan kwayoyi masu aiki da kayan halitta.

Duk waɗannan abubuwa suna da mahimmanci don metabolism, ciki har da metabolism metabolism. Ationarfafa tasirin cholesterol metabolism yana ba da gudummawa ga saurin cirewa daga jiki da raguwar matakan jini. Abin da ya sa keɓaɓɓun magunguna don rage ƙwayar cholesterol sun haɗa da lura da ruwan 'ya'yan itace wanda aka matse shi da shi.

Amfani da karas, beetroot, squash, kokwamba, ruwan tumatir yana da matukar amfani ga ƙwayar cholesterol.

Ruwan 'ya'yan itace daga zucchini matasa

Young zucchini ya ƙunshi enzymes wanda ke haɓaka narkewar furotin da mai, da kuma kawar da bile da abubuwa masu cutarwa daga jiki yayin narkewar abinci. Bugu da kari, ruwan 'ya'yan itace squash yana da tasirin diuretic. Jikin kuma yana fitar da mummunan cholesterol. Tun da ruwan 'ya'yan squash yana dauke da adadin kuzari, yana da amfani a sha shi domin mutane masu kiba. Kuma asarar nauyi yana taimakawa wajen daidaita metabolism na metabolism.

Juiceauki ruwan 'ya'yan itace daga zucchini na matasa, da farko a cikin tablespoon 1-2 sau a rana don rabin sa'a kafin abinci, a hankali ya kawo kashi zuwa ɗaya ko fiye da tabarau kowace rana, rarraba shi zuwa allurai 3-4. Ruwan ruwan Zucchini za a iya haɗe shi da apple da karas ruwan lemons.

Ruwan karas ya ƙunshi yawancin beta-carotene, bitamin da ma'adanai, waɗanda ke ba da gudummawa ga haɓaka dukkan matakan metabolism. Mai yawa da magnesium a cikin wannan ruwan 'ya'yan itace yana taimakawa hana shan iska kwayar cuta da cire cholesterol daga jikin.

Amma, duk da gaskiyar cewa ruwan 'ya'yan itace karas yana da dandano mai daɗi, bai kamata a bugu sosai ba - abin da ake kira carotene jaundice na iya haɓaka. Zai fi kyau shan ruwan karas da aka gauraya da apple da juice na juice, ba tare da yin amfani da rabin gilashin ruwan karas tsarkakakkiyar rana ba.

Carrot ruwan 'ya'yan itace kada a sha don kiba, wuce gona da iri na peptic miki na ciki da kuma duodenum, m kumburi cututtuka na hanji da kuma pancreas.

Ruwan tsami na da amfani sosai ga atherosclerosis, saboda yana da sinadarin Organic wanda ke hana samuwar mai daga carbohydrates. Ruwan cuman itacen kwaro yana da tasirin diuretic, wanda ke taimakawa kawar da abubuwa masu guba daga jiki.

Ruwan cuman beran itace yana kunshe sau da yawa a cikin magunguna na mutane don rage ƙwayar cholesterol. Don rigakafin atherosclerosis, rabin gilashin ruwan kokwamba a rana ya isa. Ana ɗaukar safiya, a kan komai a ciki, rabin sa'a kafin abinci. Za'a iya gauraya ruwan 'yanan itace tare da ruwan tumatir da tafarnuwa. Misali, zaku iya haxa rabin gilayen kokwamba da ruwan tumatir ku ƙara teaspoon na ruwan tafarnuwa.

Ruwan 'ya'yan itace Beetroot yana da amfani ga cholesterol mai yawa saboda yana dauke da sinadarai da yawa, wanda ke nufin yana cire cholesterol tare da bile daga jiki. Chlorine wanda yake a cikin beets yana wanke hanta, hanjin bile da mafitsara. Ruwan Beetroot da kyau yana rage cholesterol jini kuma yana inganta kitse (gami da cholesterol) metabolism.

Juiceauki ruwan 'ya'yan itace beetroot a cikin tablespoon, a hankali kai kofin kwata sau 1-2 a rana. Ana ɗaukar shi ta hanyar haɗuwa tare da wasu ruwan 'ya'yan itace (karas, apple), ko dilging rabin tare da ruwa. Don samun ruwan 'ya'yan itace, kawai beets mai launin ruwan hoda ya dace. Ba za a iya ɗaukar ruwan 'ya'yan itace da aka matse ba, dole ne a adana shi a cikin firiji don akalla sa'o'i biyu.

M kayan aikin shuka

Masana kimiyya sun daɗe da tabbatar da cewa abincin tsirrai abinci ne da ke rage ƙwaro. Anyi bayanin wannan ne da cewa tsire-tsire suna hana shan abubuwa masu cutarwa cikin jini, ƙarfafa ganuwar tasoshin jini kuma cire cholesterol ɗin da ke ciki. Cin wadannan kayayyaki na yau da kullun yana taimaka wajan magance nasarar matsalar ba tare da neman magani ba. Ganyayyaki na ganye wanda ke rage cholesterol a cikin jini - da yawa. Iyakar abin da dokar shiga cikin wannan yanayin ita ce amfani da abubuwan gina jiki koyaushe.

Don haka wadanne abinci ke rage cholesterol?

Abubuwan rage cin abinci don rage ƙwayar cholesterol

Abubuwan da ke tafe an hana su kuma an ba da izinin abinci (tebur) ga mutanen da ke da manyan matakan "mummunan" cholesterol.

Abubuwan da aka haramta na Nama:

• naman alade
• rago
• duck nama
• sausages,
• nama,
• kyafaffen nama
• abincin gwangwani.

Kayan Abincin da aka yarda:

Abubuwan da aka haramta na Abincin Madara:

Abubuwan da aka yarda da kayayyakin Madara:

• barasa
• kofi
• abubuwan sha mai dadi.

• Ruwan 'ya'yan itace sabo
• koren shayi
• ruwan 'ya'yan itace cranberry
• ruwan innabi ja.

Ba a yarda da kayan lambu da aka soya ba Kayan lambu, 'ya'yan itatuwa da' ya'yan itace da aka ba da izini:

• duk sabo ne ko kuma kayan lambu
• nunannun 'ya'yan itace, berries ko mashed dankali,
• kayan lambu salatin,
• cranberries.

An hana kifi:

• soyayyen kifi
• ja da baki caviar.

• kifi
• sprats
• irin kifi
• herring
• kifi
• gasa ko kuma steamed kifi.

An haramta amfani da kayan ƙanshi da mayonnaise. An ba da izinin amfani da ginger, farin barkono, mustard.

Kuna iya amfani da mai na kayan lambu na kayan miya azaman miya a cikin salads na kayan lambu da kuma stews.

Ba za ku iya cin soyayyen ƙwai ba, zaku iya tafasa, amma ba fiye da guda 3 a rana ba.

Haramun ne ku ci kwakwa, zaku iya - almon, gyada, walnuts. Ba za ku iya cin abinci mai gasa ba, farin burodi, zaku iya cin burodin burodi, kayan burodi daga gari mai cikakke. Alkama da aka yayyafa da amfani.

• madara thistle
• dandelion tushe
• hawthorn
• ginseng.

Wadanne kayan lambu za a iya amfani da su don rage cholesterol?

Baya ga karas, ana iya amfani da wasu samfuran abinci don rage cholesterol a cikin jiki.

Broccoli kuma yana da amfani sosai saboda abubuwan da ke tattare da bitamin C (ta yanayinsa shine mafi kyawun maganin antioxidant), Vitamin K (yana da alhakin coagulation na jini) da folic acid. Ya kamata a ɗauka a hankali cewa duk abubuwan gina jiki suna kiyaye su sosai a cikin broccoli lokacin da samfurin ya daskarewa.

Tumatir duka biyu masu daɗi da lafiya. Suna ɗauke da adadi mai yawa da ake kira lokopen. Yana da alhakin kai tsaye ga lalata mummunan cholesterol. Yana da kyau sosai a sha kofuna biyu na ruwan tumatir yau da kullun. Wannan yana taimakawa rage yawan cholesterol da akalla 10%. Tumatir wani ɓangare ne na yawancin jita-jita, salads, don haka ƙara yawan amfani ba zai zama da wahala ba. Bugu da kari, tumatir na taimaka wajan hangen nesa don tsofaffi.

Tafarnuwa - mutane da yawa sunyi imani da cewa za'a iya amfani dashi don hana colds. Amma wannan ba haka bane. Tafarnuwa babban kayan aiki ne don taimakawa tsarkake hanyoyin jini. Kowa ya san tafarnuwa ta dalilin kamshin da kuma irin dandano. Suna tashi saboda sinadarin alliin. Bayan an sadu da oxygen, amsawar sunadarai na faruwa, sakamakon abin da yake tattare da sinadarin allicin. Allicin da kanta yana da kayan rage darajar adadin "mummunan" cholesterol, yana tsabtace tasoshin jini, don haka rage karfin jini a hawan jini. Koyaya, kar ka manta cewa tafarnuwa tana da wadatar kalori sosai, sabili da haka ya zama dole a yi amfani da shi cikin matakan da suka dace.

Kankana wataƙila shine mafi kyawun samfurin a lokacin bazara, baya kirgawa strawberries. Ya ƙunshi amino acid da ake kira L-citrulline, wanda ke taimakawa rage karfin jini da lalata matakan jini.

L-citrulline ne ke da alhakin samar da sinadarin nitric a jiki, aikin wanda yake kai tsaye a cikin fadada hanyoyin jini (tasirin antispasmodic).

Me yasa cholesterol yake tashi?

Da farko, matakin "mummunan" cholesterol yana tashi saboda gaskiyar cewa muna cin abinci mai yawa na asalin dabbobi.

• Trans fats suna da haɗari musamman a wannan.. Ana samun waɗannan kitse mai kitse a cikin dankali mai soyayyen, kayan gasa, margarine, abinci mai dacewa, ice cream, da sauransu.
• Idan kana tunanin yadda zaka rinka rage cholesterol dinka, shima yana da mahimmanci ka tuna hakan ƙara matakinsa yana ba da gudummawa ga damuwa. Ko da abincinmu yana daidaita daidai, damuwa na yau da kullun yana kiyaye matakan cholesterol.
• A ƙarshe, wani abu na haɓaka cholesterol shine rashin aikin hanta mai kyau. Don inganta aikinta, zaku iya sha infusions na tsire-tsire masu ɗaci. Irin su wormwood, madara thistle, Dandelion.

Samfuran menu na babban cholesterol

Don shirya menu daidai, yakamata kuyi la'akari da menene kayan amfani suke cikin kayan abinci. Ya kamata su ƙunshi pectin, antioxidants, phytosterols, acid din da ba a cika aiki da su ba, polyphenols, bitamin.

Don karin kumallo za ku iya dafa kowane hatsi (alkama, hatsi, shinkafa, buckwheat), ku ci fresh fresh apple, orange ko kowane berries, sha kayan lambu da ruwan 'ya'yan itace. M sabo ne mai koko tare da skim madara.
Don cin abincin rana, an shirya miya a kan kayan lambu, kuna iya amfani da gwanaye, amma ba za ku iya ƙara soya ba. Zaki iya sanya karamin tsami mai kitse a cikin miya. Ana tafasa wake da kosai ko kuma gyada a kan kwano a gefe.An ƙara kayan lambu, seleri da sauran ganye a cikin salads, wanda aka yi amfani da shi da zaitun ko man man zaren.

Daga jita-jita nama zaku iya cin dafaffiyar nono ko naman nama tare da sabo kayan lambu. An kuma kyale Steam cutlet din. Daga kifi: sprats, kifi salmon dan kadan, herring, irin gasa, kifi.

Yana da amfani ku ci berries a lokacin rana, ku sha ruwan 'ya'yan itace sabo da aka matse, ruwan' ya'yan itace cranberry, kayan kwalliyar ganye da ke rage ƙwaro.

Don abincin dare, salatin da aka yi amfani da shi, kayan kiwo mai ƙarancin mai, koren shayi tare da cokali mai yawa na zuma. Kafin zuwa gado, abincin ya kamata ya zama haske. Tsarin yau da kullun na burodin burodi shine 60 g, ba za ku iya cin abinci fiye da 30 g na sukari ba rana.

Ya kamata a tsara abincin yau da kullun ta hanyar da zai gamsar da buƙatar jikin mutum na bitamin da ma'adanai. Sabili da haka, abincin ya kamata ya bambanta, kuna buƙatar cin abinci sau 5 a rana a cikin ƙananan rabo.

Da farko game da karas

Yana da kyau ga lafiya da kuma yaƙi da ƙwaƙwalwar ƙwayar cuta. Haske mai cikakken haske na kayan lambu yana nuna babban abun ciki na carotenoids, abubuwan da ke faruwa na retinol (bitamin A). Beta-carotene da bitamin A sune magungunan antioxidants masu ƙarfi waɗanda ke taka muhimmiyar rawa a cikin rigakafin cututtukan zuciya kuma suna da tasirin gaske akan metabolism na lipid. Karas suna da wadatuwa a cikin abubuwan da ake ganowa (potassium, magnesium, phosphorus, aidin, da sauransu), bitamin (nicotinic acid, B6, B2, C, da dai sauransu), suna ɗauke da fiber, mayuka masu mahimmanci, kayan coumarin, abubuwan flavonoids, da sauran wasu abubuwa masu amfani. Duk wannan yana ba da damar amfani da shi sosai a cikin warkewar abinci da hana abinci mai gina jiki kariya, ciki har da marasa lafiya da cututtukan zuciya.

Kayan Rage Cholesterol

Wasu abinci na iya rage LDL a jiki.

Duk wani kwayoyi sun dace - almonds, walnuts, pistachios, abarba. Su, kamar tafarnuwa, suna da babban adadin kuzari, sabili da haka adadinsu mafi kyau don amfanin yau da kullun shine 60 grams. Idan kun ci 60 na kowane kwayoyi a kowace rana na tsawon wata guda, to, adadin kuɗin cholesterol zai ragu da akalla 7.5%. Kwayoyi suna da fa'ida saboda gaskiyar cewa suna ɗauke da bitamin B, waɗanda suke da matukar muhimmanci ga tsarin juyayi, da kuma magungunan ƙwarin jini, waɗanda suke hani ga jikinmu.

Dukkanin hatsi da samfuran iri - suna ɗauke da adadin fiber mai yawa. Saboda wannan, suna rage yawan ƙwayar cuta, da kuma yawan glucose, wanda yake da matukar muhimmanci ga marasa lafiya da ke fama da ciwon sukari.

Ruwan inabin jan - ta dabi'a, a cikin adadin ƙima, babu gilashi sama da biyu a rana.

Shayi mai baƙar fata - lokacin da aka cinye shi, ƙwayoyinmu suna aiki kuma suna amfani da cholesterol da sauri, wanda ke haɓaka fitowar ta daga jiki. A cikin makonni uku, an rage yawan kuɗi da kusan 10%.

Turmeric shine mafi yawan yaji ga yawancin mutane. Ta hanyarsa ta asali kwayar halitta ce mai ƙarfin gaske. Yana da sauri sosai yana wanke tasoshin jini na plaques.

Cinnamon - yana rage yawan kwayar cholesterol, haka nan kuma rashin wadataccen lipoproteins, yana hana kwantar da ajiyar banki a cikin ruwar ciki.

Saboda babban abun ciki na ascorbic acid (bitamin C), 'ya'yan itatuwa Citrus - kuma musamman ruwan' ya'yan itace orange - da gaske basa dauke da sinadarin cholesterol, yana taimakawa wajen kawar dashi, yana rage karfin jini da bunkasawar jini. An ba da shawarar ku sha akalla kofuna biyu na ruwan 'ya'yan lemun tsami a kowace rana.

Wannan shine ƙaramin jerin samfura masu amfani waɗanda aka bada shawarar sosai don amfani da atherosclerosis.

Baya ga duk samfuran da ke sama, yana da kyau a haɗa cikin kayan abincinku nunannun kayan lambu da 'ya'yan itatuwa, berries, flax da tsaba sunflower, gami da ganye. Akwai magungunan gargajiya da yawa.

Yin Amfani da Karin matakai don rage yawan kwalakwala

Amfani da aiki na yau da kullun jiki. An yi niyya don asarar nauyi, ƙari wanda yawanci ana lura dashi a cikin marasa lafiya tare da atherosclerosis.Ya kamata ku fara da ƙananan motsa jiki, a hankali yana ƙara nauyin, musamman ma horo na zuciya. Zai iya zama tafiya mai kyau, gudana mai sauƙi, igiya mai tsalle, motsa jiki akan na'urar kwaikwayo. Babban abu shine cewa baza ku iya barin horo ba. Dole ne a haɗe su tare da abinci na wajibi.

Bugu da ari, yakamata a cire amfani da giya da shan sigari, tunda ba sa kawo fa'ida.

Kuma abu na ƙarshe da ake umarta koyaushe ga marasa lafiya da atherosclerosis shine magunguna waɗanda ke nufin rage cholesterol. Waɗannan magunguna ne na ƙungiyar statins (Lovastatin, Atorvastatin, Rosuvastatin), fibrates (Fenofibrate, Besofibrate), resins musayar anion da shirye-shiryen acid na nicotinicide (Nicotinamide). Hanyar aikinsu shine rage matakin low lipoproteins da yawa da kuma ƙara yawan haɗuwar lipoproteins mai yawa.

Rage cholesterol yana da matukar muhimmanci, musamman ga marasa lafiya da ke fama da hauhawar jini. Sakamakon atherosclerosis da hauhawar jini na iya zama da illa sosai, don haka kuna buƙatar samun ƙarfi, haƙuri da bin duk umarnin likitan halartar.

An bayyana fa'idodi da lahanin karas a cikin bidiyon a cikin wannan labarin.

Namomin kaza na High cholesterol

Abun da ke cikin namomin kaza ya ƙunshi abubuwa masu amfani waɗanda ke da antioxidant, anti-inflammatory, anti-cancer cancer. Bugu da kari, fungi al'ada haɓaka lipid metabolism a cikin jiki. Wani abu na musamman, lovastatin, wanda ya ƙunshi shampai, yana rage jinkirin haɗin cholesterol a cikin hanta, yana ƙara matakin HDL a cikin jini, kuma yana yin narkar da LDL ta hanji.
Mafi amfani sune namomin kaza na hatsi da zakara. Abincinsu na yau da kullun tare da ƙwayar cholesterol da atherosclerosis da sauri yana rage LDL da 10%, yana taimakawa lalata filayen lipid a cikin tasoshin jini, kuma yana hana ƙirƙirar ƙwayoyin jini.
Champignons sune maganin antioxidants na halitta wanda ke cire gubobi da gubobi daga jiki. Ta wadannan halaye, naman kaza ya fi alkama mai tsiro, barkono da lemo.

Champignons ya ƙunshi babban adadin bitamin mai mahimmanci, ma'adanai da furotin kayan lambu, wanda zai iya maye gurbin nama da samfuran kiwo, yana da sauƙi a cikin jiki kuma yana gamsar da yunwar cikin sauri.
Tare da babban cholesterol, namomin kaza suna buƙatar steamed ko gasa tare da kayan lambu, dafa shi, bushe. Naman kaza yana ƙunshe da abubuwa masu amfani a cikin hat. Caloarancin adadin kuzari yana ba ku damar cin zakara yayin abinci daban-daban.

Haramun ne a ci soyayyen namomin kaza ko gwangwani. Ta hanyar cin zakara, zaku iya rage hadarin kamuwa da cutar atherosclerosis, bugun zuciya, bugun jini, da kuma kansa.

1. Milk daga tsaba canary

Ruwan sha Canary yana taimakawa sarrafa cholesterol sosai.

• Suna da wadataccen abinci mai mahimmanci. Kuma waɗannan tsaba suna ba da gudummawa ga ƙananan triglycerides da asarar nauyi.

Me yasa muke buƙatar kuma me yasa cholesterol yana da haɗari

Cholesterol sashi ne na akasarin sassan jikin mutum kuma yana yin ayyuka da yawa. Yana daga cikin dukkanin membranes cell kuma yana shafar kayansu. A cikin jikin, ana amfani dashi don samar da wasu abubuwa masu kwazo sosai, yana aiki azaman farkon farawa a cikin sinadaran bile acid da kuma kwayoyin hodar iblis, ciki harda hodar iblis da jima'i na adrenal cortex. Musamman mai yawa cholesterol a cikin kwakwalwar kwakwalwa.

Ana samun cholesterol a cikin abinci da yawa na asalin dabba kuma kusan babu shi a cikin abincin shuka. Kimanin 300-500 MG na cholesterol yana zuwa tare da abinci kowace rana. Koyaya, abubuwa da yawa suna haɗu cikin jiki, kimanin 1 gram. Tunda ana amfani da sinadarin cholesterol a jikin mutum, baya cikin abubuwan da ba za'a iya canzawa ba. Don haka, abubuwan da ke cikin cholesterol a cikin kyallen takarda ya dogara ne kawai akan adadin abincin da yake dashi ba, har ma da irin karfin da yake dashi a jiki.

A cikin ƙwararren lafiya, adadin ƙwaro (wanda aka kawo abinci tare da samar da shi cikin jiki, a gefe guda, kuma ya watse kuma an cire shi daga ɗayan) ya daidaita. Wannan ma'auni na iya rikicewa a ƙarƙashin rinjayar dalilai masu haɗari, ciki har da ɗaukar nauyi, cututtuka daban-daban, rashin abinci mai gina jiki da ƙarancin motsa jiki, damuwa mai juyayi, yawan aiki da tashin hankali.

Rashin lafiyar metabolism na haifar da irin waɗannan cututtukan gama gari kamar su atherosclerosis da cholelithiasis. Anichkov yace "in banda cholesterol babu atherosclerosis." Rashin mutuwa daga tasirin atherosclerosis, cutar zuciya, gami da karawar zuciya da bugun jini, shine kan gaba a cikin abubuwanda ke haifar da mace-mace.

Tushen fari

Abubuwan amfani masu amfani da wannan kayan yaji suna amfani dashi sosai a girke-girke na magani na gargajiya. Ana amfani da tushen shredded don magance atherosclerosis, cututtukan haɗin gwiwa, da rage cholesterol mai haɓaka.

Jinja na taimaka wa bakin jini, wanda ke hana samuwar ƙwayoyin jini a cikin jirgin ruwa. Tushen yaji yana ɗaukar ƙwayar abinci mai narkewa, yana tsabtace bangon cholesterol. Jinja ya ƙunshi gingerol na musamman, wanda ke taimakawa haɓaka ƙone mai daga jikin mutum, yana sarrafa matakin samar da amfani ga abinci mai ɗorewa.

Wannan sinadari mai aiki yana inganta jiji da sauri, saboda haka ana amfani dashi da kyau yayin abincin mai-kalori low-calorie.

Tare da babban cholesterol, yana da amfani a sha shayi, wanda aka ƙara wani tushe na tushe. Don shirya shi, ana shafa ginger a kan kyakkyawan grater kuma an zuba shi da ruwan zãfi, ana shan teaspoon na zuma da dropsan kaɗan na ruwan lemun tsami a cikin ƙoƙon. Ya kamata a ba da abin sha a cikin minti 60, sannan ana iya bugu kamar shayi na yau da kullun.

Wani girke-girke na shayi: sare a cikin kananan yanka, zuba ruwa da tafasa na minti 10. Sannan a hada zuma da lemun tsami. Sha abin sha ya kamata a tace.

An ƙara ƙara gishiri a cikin salatin kayan lambu da sauran abinci a matsayin ƙanshin kamshi. Ya kamata a yi amfani dashi don rage nauyi, daidaita ayyukan lipid, rage karfin jini. An sanya kwayayen a cikin mutane masu fama da cututtukan cututtukan zuciya. Ba za ku iya ƙara ko yin yaji ba kafin lokacin bacci don bacci ya dame shi.

Karka da gishiri ko gishiri

Cutar lafiya mai tsabta itace tushen rigakafi da magani ga cututtuka da yawa. Don haka, tare da taimakon abinci mai gina jiki, zaku iya rage cholesterol. Yana da mahimmanci a fahimci cewa wannan bai kamata ya zama cigaba bane “lokaci daya”. Wannan tsarin abinci ne wanda dole ne mutum ya bi duk rayuwarsa.

Tushen kowane rage rage kiba (wato rage girman lipids, mai, wanda ya haɗa da cholesterol) ko anti-atherogenic (yana ba ka damar yaƙi da cutar atherosclerosis) abinci shine ka'idodin ingantaccen tsarin abinci. Dangane da sabbin shawarwarin kungiyar likitocin Turai da sauran kungiyoyin kwararru na kasa da kasa, don rage cholesterol, dole ne:

1. Rike a kalla 400 g 'ya'yan itatuwa da kayan marmari kowace rana. Kayan lambu da 'ya'yan itatuwa suna da mahimmanci ba kawai don rigakafin cututtukan zuciya ba, har ma da sauran cututtukan cututtukan fata kamar su kansa, ciwon suga da kiba, da rashi na wasu bitamin da ma'adanai. Lura: dankali da sauran kayan marmari masu tushe ba su amfani da 'ya'yan itatuwa ko kayan marmari.

2. theara yawan kayan marmari (alal misali, lentil, wake), hatsi gabaɗaya (alal misali, masara marar amfani, gero, hatsi, alkama, shinkafa da ba a girka ba) da ƙwaya (almon, walan, gyada, da sauransu).

3. Tabbatar da isasshen yawan mayukan kitse wanda bashi da gamsarwa, alal misali, saboda yawan kifin mai (mackerel, herring, kifin), wanda ya ƙunshi mayukan Omega-3, da adadi mai yawa na mai.Ana bada shawara don cin 20-30 g na kayan lambu a kowace rana (zaitun, sunflower, masara, da sauransu).

4. Ka iyakance yawan cin mai, colesterol tare da abinci (nama mai sinadi, sausages, man alade, kayan kiwo - cream, man shanu, cuku), trans mai.

5. Gudanar da nauyin jiki, kar a wuce gona da iri. A gaban jiki wuce haddi jiki - sannu a hankali kuma rage shi a tsakanin physiological norms.

7. Tsarin abinci mai gina jiki - aƙalla sau 5 a rana bayan sa'o'i 3-4 yana samar da malalar ƙwayar ƙwayar mahaifa. Kuma bile, kamar yadda ka sani, yana narke cholesterol kuma yana taimakawa cire shi daga jiki.

8. Bugu da kari, tare da ingantaccen abinci, yawan gishirin gishiri zai iyakance zuwa 5 g a kowace rana (kayan kwalliya, kayan salted da kyafaffen, abincin gwangwani, sausages da sausages, cuku, burodi, da sauransu).

Polyunsaturated mai acid mai dauke da mai a cikin kayan lambu, fiber na abinci a cikin kayan lambu da 'ya'yan itatuwa, kazalika da sauran abubuwan amfani masu amfani da lafiyar abinci na taimaka wajan rage kitsen cholesterol, haɓaka haɓaka shi kuma a ƙarshe, rage matakin jininsa.

Yi ƙoƙarin kawar da abinci mai soyayyen. A matsayinka na mai mulki, ana ƙara kitse a lokacin soya, a Bugu da kari, mai kitse mai lafiya ya zama "mai cutarwa" a ƙarƙashin rinjayar yanayin zafi. Tafasa, tuki, gasa da gasa suna da amfani sosai, saboda yana ba ku damar rage yawan kitse a abinci.

Samu motsi! Wajibi ne aƙalla awanni 3,5 a mako don tsunduma cikin ilimin motsa jiki da wasanni, tsaftace mahalli da aiki a gonar suma za a fara biya su. 3-5 km akan ƙafa shine mafi ƙarancin abin da kwanakinku bai kamata ya wuce ba.

Kuna da lipids na al'ada?

Likita ne kawai zai iya tantance rikicewar cutar lipid kuma ya ba da shawarwarin da suka dace don magani. Binciken zai hada da gano abubuwan da ke tattare da hadarin: kasancewar shan sigari, hauhawar jini, jijiyyar jiki da sauran su. Hakanan kuma kuna buƙatar yin gwajin jini na ƙwayar cuta don sanin matakin lipids. A tsari, dabi'un al'ada na jimlar cholesterol a cikin lafiyar mutum sun kai 5 mmol / L, da kuma ƙarancin lipoprotein cholesterol (suna ba da gudummawa ga ci gaban atherosclerosis) bai wuce 3 mmol / L ba. A gaban cututtukan zuciya, waɗannan alamun ya kamata su zama ƙasa. Babban burin da ke tattare da rigakafin cututtukan zuciya da rikice-rikice su ne daidaituwa na abubuwan da ke tattare da sinadarin atherogenic “cutarwa” (rage girman kwayar cholesterol da kuma karancin sinadarin lipoprotein cholesterol). Kulawar ta dogara da ka'idodin tsarin rayuwa mai kyau: ingantaccen abinci mai gina jiki da aikin jiki. Wani lamari mai mahimmanci: koda kuwa mutum yana ɗaukar kwayoyi don rage cholesterol, shawarwari don ingantaccen abinci dole ne a bi su.

Kimanin abincin yau da kullun don rage cholesterol.

• Steam furotin omelette
• Kayan lambu mai vinaigrette
• Kofi tare da madara skim

• Salatin kabeji mai ɗorewa tare da apples and tsiren ruwan teku a cikin kayan lambu

• Miyan kabeji miyan mai tare da man kayan lambu
• Boiled nama
• Braised kabeji a cikin tumatir miya
• 'Ya'yan itacen da aka bushe

• Kayan fure
• Fresh apple

• Boiled kifi
• Mashed dankali da kayan lambu mai
• Shayi

2. Tafarnuwa tana da ikon rage ƙwayar jini

Tun daga zamanin da, an yi amfani da tafarnuwa a matsayin warkarwa mai warkarwa wanda ke taimaka wa matsalolin lafiya da yawa. Musamman, yana taimaka wa ƙananan cholesterol da triglycerides. Godiya ga tasirin vasodilating, tafarnuwa yana taimakawa hana cututtukan zuciya.

Hakanan kwayar cuta ce ta dabi'a kuma tana taimakawa wajen tsabtace jiki. Don inganta kaddarorin warkarwa, ya kamata a ci tafarnuwa. Tibet tafarnuwa tincture yana da kyau - magani mai ban mamaki wanda ya gangaro mana daga tsufa.

3. Raba karas

Karas da ke da ƙananan ƙwayar cuta domin tana inganta aikin hanta.

• Don haɓaka sakamako, kuna buƙatar ci shi kafin cin abinci. Muna ba da shawarar cin karas da karas ko shan ruwan karas na gida.
• Wannan yakamata a yi a kalla sau biyu a rana.

Ingeranƙano shine ƙanshin yaji, ƙanshi mai sanyin gwiwa. Yana da kyawawa cewa tana kasancewa koyaushe a cikin abincinmu. Ginger yana da kaddarorin da yawa masu amfani.

• Don rage ƙwayar cholesterol, bukatar mu riƙa danganta abinci da kayan abinci.
• Kuna iya ƙara karamin adadin ginger (a cikin grated ko a foda) a cikin jita-jita daban-daban yayin kowane abinci.

5. Ganyen kwayoyi

Kwayoyi suna da amfani sosai, an bayar, ba shakka, za mu ci su a cikin matsakaici. Don sarrafa cholesterol, waɗannan kyautuka na halitta suna da kyau sosai.

• Idan baku san yadda ake rage cholesterol na jini ba, Ya isa a ci abinci kadan na kwaya a rana don inganta gwajin.
• Kwayoyi kuma suna haɓaka aikin kwakwalwa.

7. Kayayyakin amfani

Mun riga mun ambaci irin kayan lambu mai warkarwa kamar tafarnuwa da karas. Amma akwai wasu sauran kayan lambu, 'ya'yan itatuwa, kwayoyi da tsaba wadanda suka “san” yadda ake runtse cholesterol. Za a iya haɗe su da juna, ko kuma za ku iya ci daban.

• Avocado
• Legends
• Seleri
• Hatsi
• Saffron
• Sunkuyar da kai
• Flaxseed
• Harshen Quinoa
• Hazelnut
• Ganyen wake
• A apples

8. Don rage cholesterol na jini, a'a a'a ga danniya

Kamar yadda aka ambata a farkon labarin, damuwa yana ƙara yawan ƙwayoyin cuta. Sabili da haka, yana da mahimmanci ba kawai don bin tsarin lafiya ba. Zai dace a bincika yanayin da yake haifar mana da damuwa da canza yadda kake bi da su.

Tabbas, damuwa ba kawai yana da alaƙa da aiki ba. Wataƙila damuwa na damuwa ta hanyar matsaloli a alaƙar abokin tarayya, ko damuwa saboda yawan aiki a gida.

Kuma damuwa yana iya kasancewa saboda gaskiyar cewa bamu san yadda zamu tsara ayyukanmu ba.

9. Sarrafa abincinka

Idan ba a ba mu amfani da ƙuntatawa kanmu ga abinci ba, muna buƙatar fara yin shi. Tabbas, wannan ba batun azumi bane. Kawai ya cancanci hakan bi umarnin tsohon: tashi daga tebur, ba tare da jiran jin cikakken koshin lafiya ba. A takaice dai, wannan shine lokacin da ba za mu sake jin yunwa ba, amma ba ma hana cin abincin kayan zaki ko wani abu makamancin haka.

Milk Thistle

Milk thistle ganye yana da choleretic kaddarorin, wannan yana taimaka don cire ƙwayar cholesterol. Rashin acid ɗin da ba a cika aiki da shi ba a cikin abubuwan da ke tattare da shi suna ba da gudummawa ga haɓaka matakan HDL, aikin antioxidant yana taimakawa wajen tsarkake jikin gubobi da gubobi. Milk thistle accelerates tafiyar matakai na rayuwa, normalizes microflora na hanji. Aiwatar da shuka a cikin sabo, bushe fom kuma a matsayin foda.

Milk thistle an brewed ta wannan hanyar: 1 teaspoon na ciyawa ana zuba tare da 250 ml na ruwan zãfi kuma an saka shi na mintina 15. Kuna buƙatar sha irin wannan shayi mai dumi da safe da maraice rabin sa'a kafin abinci.

Ana yin magani na babban cholesterol tare da ruwan 'ya'yan itace daga sabon shuka. Matsi da shi daga crushed ganye. Don haɓaka rayuwar shiryayye, ƙara vodka a cikin ruwan 'ya'yan itace wanda aka shirya (4: 1). Kuna buƙatar sha jiko na 1 teaspoon kafin abinci da safe.

Hakanan ana amfani da madara na ciyawa a dafa abinci, ana iya ƙara ganyayen ganye a salads. Ana amfani da furanni da tushen kamar kayan yaji. A cikin kantin magunguna, zaku iya siyan ciyawa a jakukan shayi. Milk thistle a cikin foda foda yana ƙara kowane tasa.

Milk thistle na iya haifar da sakamako masu illa. Don kauce wa wannan, yi shawara tare da likitanku kafin a fara magani.

Kombucha

An san shi don kaddarorinsa masu amfani tare da babban cholesterol da Kombucha. Yana daidaita ƙwayar lipid, yana sauƙaƙe hanyoyin mai kumburi, yana hana ci gaban atherosclerosis, yana kawar da gubobi daga jiki.

An cinye naman kaza a matsayin cirewa da safe akan komai a ciki. A lokacin rana, zaka iya sha har zuwa 1 lita na wakilin warkewa. Kuna iya dagewa kan naman kaza tare da rasberi, blackberry, Birch da ganye lemun tsami.

Da sauri runtse matakin mummunan cholesterol zai taimaka sabo ne kayan lambu, 'ya'yan itãcen marmari, berries: jan inabi, almonds, cranberries, koko, eggplant, sprats, kombucha, ja barkono, hatsi, shinkafa fermented. Kuma wannan ba cikakken lissafin samfuran warkarwa bane. Yana da mahimmanci cewa abincin yana da lafiya, kuma yana iya saturate jiki tare da abubuwa masu mahimmanci, daidaita al'ada metabolism.

Waɗanne irin abinci ne suke rage ƙwayoyin jini?

Cholesterol abu ne mai mahimmanci a jikin mutum wanda ke shiga cikin matakai da yawa. Kayan aiki ne na jikin membranes, yana daukar nauyin samar da androgens, estrogens, cortisol, a cikin canzawar hasken rana zuwa Vitamin D, wajen samar da bile, da dai sauransu, yaduwar sa a cikin jini yana haifar da samuwar kashin kwakwalwa a jikin bangon jijiyoyin jini, katangar su da ci gaban atherosclerosis, bugun jini, bugun zuciya. Rage cholesterol ya zama dole don kariya da lura da cututtukan zuciya. A cewar likitocin, idan kunada kullun a cikin abincin abincinku da ke rage kwalakwala, zaku iya samun raguwa a cikin haɗuwa da jini.

Wanne cholesterol kuke buƙatar yaƙi?

Yawancin cholesterol ana rarrabe zuwa “mai kyau” da “mara kyau”. Gaskiyar ita ce ba ta narke cikin ruwa, saboda haka an haɗe shi da furotin don motsawa cikin jiki. Irin waɗannan mahaɗan ana kiransu lipoproteins, waɗanda biyun suna da nau'ikan biyu: ƙarancin yawa (LDL) - "mara kyau", da babban yawa (HDL) - "kyau". Na farko yana ɗaukar abubuwa daga hanta zuwa kyallen, na biyu - daga kyallen takarda zuwa hanta. LDL yana haifar da ci gaban atherosclerosis, yayin da HDL ke share tasoshin jini daga filayen wasa. Da yake magana game da rage yawan ƙwayoyin cuta, suna nufin "mara kyau", yayin da "kyakkyawa" dole ne a kiyaye.

Tsarin abinci mai gina jiki

Abincin da ya dace yana da matukar mahimmanci a cikin yaƙar hypercholesterolemia da kuma rigakafin cututtukan zuciya. Abinci na musamman yana taimakawa rage cinikinsa da rage sha. Kari akan haka, ana fara cire kwalasta cikin sauri.

Jerin samfuran masu amfani yana da girma sosai. Ya ƙunshi mafi yawan abincin shuka. Don yin menu, kuna buƙatar sanin waɗanne abinci ke rage cholesterol. Babu fiye da 300 MG ya kamata a saka a cikin jiki kowace rana.

Broccoli Ya ƙunshi firam na abinci wanda ba ya narkewa, kumburi, ambulaf da cire fitsarin atherogenic. Yana rage yawan sha a cikin hanjin cikin 10%. Kuna buƙatar cinye har zuwa 400 grams na broccoli kowace rana.

Yankuna Yana taimakawa rage cholesterol na jini sakamakon cututtukan dake tattare da shi.

Herring sabo ne. Arziki a cikin kitse na omega-3 mai gamsarwa, yana rage girman atherosclerotic plaques, yana daidaita lumen tasoshin jini, yana hana ci gaban cututtukan zuciya kamar bugun zuciya da bugun jini. Tsarin yau da kullun shine kimanin gram 100.

Kwayoyi. Tare da babban cholesterol, walnuts, almonds, hazelnuts, pistachios suna da amfani musamman. Suna ba da gudummawa ga daidaituwa na matakinsa saboda sinadarin monounsaturated mai mai dauke da su. Ka tuna fa kwayoyi suna cikin adadin kuzari.

Namomin kaza. Saboda lovastin da ke cikinsu, suna taimakawa rage girman jijiyoyin bugun jini. An ba da shawarar ci har zuwa gram 10 a kowace rana.

Oatmeal. Ya hada da fiber wanda ya daure cholesterol a cikin hanji sannan ya cire shi daga jiki. Ta hanyar cin oatmeal yau da kullun, zaku iya rage matakin ta 4%.

Kifi na teku. Polyunsaturated mai mai acid da aidin a cikin kifin ruwan teku yana hana samuwar plaque akan bangon jijiyoyin jiki.

Tekun Kale. Samun abinci na yau da kullun na ruwan ma'adinin iodine yana taimakawa narkewar ƙwanƙwasa jini a cikin tasoshin jini.

Legends Arziki a cikin fiber, bitamin B, pectin, folic acid. Tare da amfani na yau da kullun, zai iya rage ƙaran da 10%.

Apples Sun ƙunshi zaruruwa mara nauyi wanda ke cire cholesterol a jiki.Magungunan antioxidants da ke yin apples suna da mahimmanci ga mutanen da ke fama da cututtukan zuciya, suna hana shan kitsen mai a cikin hanji da kuma toshe hanyoyin jini.

Kayayyakin madara. Kefir, cuku gida, yogurt mai ƙarancin abinci sune ƙananan rage ƙwayoyin cholesterol.

'Ya'yan itãcen marmari, kayan lambu. Mafi amfani a wannan batun su ne kiwi, innabi, lemu, karas, beets.

Yana da mahimmanci a zabi abinci wanda zai rage kawai cholesterol “mara kyau”, amma a bar “mai kyau” ba a canza shi. Mafi kyawun likitocin sun haɗa da waɗannan:

• Abubuwa masu tarin yawa da wadataccen mai. Ta hanyar sanya kitsen kayan lambu ga dabbobi a maimakon dabbobi, zaku iya rage yawan sinadarin “mara kyau” da kashi 18%. Wannan man avocado, zaitun, masara, gyada.
• Flaxseed. Isa ya isa ya ci gram 50 na rana a rana don cimma raguwa cikin mummunan cholesterol da kashi 14%.
• Oat bran. Godiya ga fiber, ana rage tasirin cholesterol sosai kuma ana hana shaƙar cikin jikinta.
• Tafarnuwa. Fresh tafarnuwa a cikin adadin cloves uku a rana yana rage maida hankali akan cholesterol da kashi 12%.

Tsirrai na ganyayyaki da ganyayyaki waɗanda ke rage ƙwaro

Magungunan gargajiya sun ba da shawarar amfani da ganye da tsirrai don rage ƙwayar cholesterol.

Zuba ganyen blackberry tare da ruwan zãfi, kunsa kwandon ɗin kuma bar shi daga shi har tsawon awa daya. Rabin lita na ruwa yana buƙatar tablespoon na yankakken ciyawa. Jiyya ta ƙunshi a cikin kullun na uku na tincture a cikin sulusin gilashi.

Tushen lasisi

Niƙa da albarkatun, ƙara ruwa, tafasa na kimanin minti 10 akan zafi kadan. A 0.5 lita saka biyu tablespoons na tushe. Gilashin da aka tace yana bugu har sati biyu sau uku a rana don kofin 1/3 da rabi bayan cin abinci. Breakauki hutun wata kuma maimaita.

Ana zuba furanni na tsiro tare da ruwan zãfi (tablespoons biyu a gilashin). Ya kamata a ba samfurin samfurin na minti 20. Sha da tincture sau uku zuwa sau hudu a rana a cikin tablespoon.

Don rabin lita vodka, kuna buƙatar ɗaukar gram 300 na tafarnuwa, waɗanda aka yanyanka a baya. Sanya cikin wuri mai duhu kuma nace tsawon makonni uku, sannan zuriya. Dilute tincture a cikin ruwa ko madara (rabin gilashin - 20 saukad) kuma sha yau da kullun kafin abinci.

Linden furanni

Niƙa furanni a cikin niƙa kofi. Sau uku a rana, ɗauki teaspoon tare da ruwa. Hanyar magani shine wata 1.

Zuba ruwan zãfi akan ganyen lemun tsami (akan tebur 2. Tablespoons - gilashi ɗaya). Murfin kuma bar shi har tsawon awa daya. Tinauki tin tin na kofin kwata cikin minti 30. da abinci, sau biyu zuwa uku a rana.

Flaxseed

Ba wai kawai rage lolesterol mara kyau ba, amma yana inganta tsarin narkewa, yana da tasirin choleretic. Ana bada shawarar ƙara tsaba a cikin jita-jita da aka shirya, kamar saladi da hatsi.

Grate raw kabewa. Akwai kafin abinci (na minti 30) a cikin adadin biyu zuwa uku.