6 rage yawan sinadarin cholesterol

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

Shekaru da yawa ba tare da gwagwarmaya ba tare da CHOLESTEROL?

Shugaban Cibiyar: “Za ku yi mamakin yadda sauƙin sauƙin ƙwayar cholesterol ta hanyar shan shi kowace rana.

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.

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.

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.

Rage Cholesterol Gida: Lowarancin abinci na Cholesterol

Ka duba cholesterol dinka, likitan ka kuma ya shawarce ka da ka rage cholesterol dinka domin kaurace wa cututtukan zuciya da sauran cututtukan da ke haifar da babban cholesterol. A yanzu - tare da rage yawan abincin da ake kira cholesterol. Sanannen sanannen likitan yara Yevgeny Shlyakhto, Darakta Janar na Cibiyar Nazarin Kiwon Lafiya ta Kasa da aka sanya wa suna V.A. Almazova.

Don rage ƙwayar cholesterol, adadin yawan kitse na cinyewa ya kamata ya rage da kusan kashi ɗaya cikin uku. Yanayin kitsen abinci a cikin abincin shima yana buƙatar canzawa.

A Yammacin Turai, matsakaicin yawan cin abincin mai girma, yana da yanayin rayuwa, kusan 70-85 g kowace rana. Wannan ya dace da yawan adadin kuzari na 2100-2500 kcal. Mazauna Sinawa, wadanda ke bambanta da lafiyarsu ta kyawu, suna cin kashi 10% na kitsen abinci da adadin kuzari na yau da kullun, kuma yawan kwalaginsu shine 3 mmol / l.

Domin rage cholesterol jini da kashi 10-20%, ya zama dole a tabbatar cewa daidaituwar kuzarin yau da kullun a jikin mutum ya kasance debe 500 kcal na abinda ake bukata. Daskararren kitse da aka samo a cikin abinci (galibi asalin dabba) yana haɓaka cholesterol jini, yayin da kitsen da ba a gamsarwa (asalin asalin tsirrai) yana taimakawa rage shi. Fatsun Monounsaturated da aka samu a kayayyakin kifi shima suna taimakawa ga daidaituwar abubuwan cholesterol na jini da kuma triglycerides na jini. Lokacin dafa abinci, ya kamata ku ba da fifiko ga mai kayan lambu: zaitun, sunflower, soya.

Yanzu zamuyi magana game da rabe-raben samfuran daban-daban a cikin karancin abincin cholesterol.

Kayan kayayyakin madara

Kirim mai Tsami dauke da mai mai (20-25%), don haka ya kamata a guji cin wadannan abincin.

Cuku Idan an umurce ku da rage yawan ƙwayar cholesterol, zaɓin cuku zai iyakance. Lokacin zabar cuku, kula da mai mai yawa a kowace g na 100 g. Yawanci, ana ba da abun mai mai akan busasshen nauyi mai nauyi.

Yogurt Yogurt an yi shi ne daga madara wanda aka dafa shi (mai daɗaɗɗa) kuma kyakkyawan tushe ne na alli, furotin, phosphorus da bitamin B. An yi imanin cewa kaddarorin da ke cikin wannan samfurin suna ba da gudummawa ga ƙoshin lafiya da kuma tsawon rai na ƙwararrun ɗan ƙasar Bulgaria.

Daga ra'ayi na mai mai, yoghurts suna da yawan mai mai yawa, idan an shirya su daga cream ko madara gaba ɗaya (a wannan yanayin, mai abun zai iya zama 3.0-3.9% cikin 100 g) da mara-mai (tare da mai mai daga 0.2% zuwa 1.5 %). Yogurt na Girka da aka yi da madara na tumaki na iya ƙunsar har zuwa 9% mai. Don abincin abinci, zaɓi madara ko yogurts mai kitse tare da mai mai ba su fi 2.0% ba.

Man kwayoyi da kwayoyi: waɗanne za su zaɓa?

Butter da Margarine dauke da adadin adadin kitse (har zuwa 81 g a kowace 100 g), amma wadannan kodan sun bambanta a cikin abin da suke dasu. Butter ya ƙunshi yawancin acid mai (cikakken kashi 63%) da kusan 4% na abubuwan da ake kira trans-fatty acids (iashin gas na kayan abinci mai hydrogenated). Ana ɗaukar trans mai acid mara lafiya.

Idan aka kwatanta da man shanu, duk nau'ikan rijiyoyin burtsatsi suna dauke da mayukan acid mai cike da mayuka, kuma alamomin da ake yiwa lakabi da “high in polyunsaturated acid” suna dauke da adadi mai yawa na trans-fatty acid, wanda, tare da kitsen mai cike da mayuka, ba za'a iya bada shawarar ga marassa lafiya ba.

Man zaitun - Wannan samfuri ne ingantacce dangane da manufar abin da ake kira abinci na Rum da ƙarancin abinci mai narkewa. Man zaitun ya narke da kashi 98%, yayin da man sunflower shine kawai kashi 65%.

Mutane sun yi amfani da man zaitun har tsawon ƙarni kuma ana ɗaukarsa ɗayan abinci mafi tsufa. Kamar giya, man zaitun ya zo cikin dandano daban-daban, launuka da ƙamshi, yayin da ake girma a bangarori daban-daban na yanayi da ƙasa daban-daban, ana kuma girbe amfanin zaitun ta hanyoyi da yawa.

An rarraba man zaitun cikin nau'ikan iri-iri, gwargwadon dandano da acidity. “Karin Man Zaitun Mai Man” an yi shi ne da zababbun zaitun. Yana da kyakkyawan ƙanshi da ƙanshi kuma ba ya buƙatar tsaftacewa. Yawan acid din irin wannan mai bai wuce 1% ba.

Virgin Olive oil shima ingantaccen kaya ne wanda baya bukatar sake tsaftace shi. Tana da babban matsayin dandano da dandano mai kamshi, kuma asalinta ba ta wuce 2%.

"Man zaitun" man ne wanda da farko yana da yawan acidity. Ana sarrafa shi (mai ladabi) kuma mai ƙanshi ta amfani da man zaitun "allahntaka". Yawan acid dinsa bai wuce 1.5% ba.

Man zaitun zai iya zama miya don salati, marinade don nama da kifi, yana da tsayayya da yanayin zafi sosai kuma ana amfani dashi sosai don soya da yin burodi.

Kwayoyi - samfurin lafiya sosai da abinci mai gina jiki. Kwayoyi suna dauke da adadin kuzari mai yawa, furotin kayan lambu da mai kitse mai ɗorewa. Bayanan kwanan nan sun nuna cewa yin amfani da wasu nau'in kwayoyi (alal misali, walnuts) yana haifar da raguwar matsakaici a cikin cholesterol zuwa 12%.

Kwayoyin Brazil suna da kyakkyawan tushe na selenium. Selenium wani abu ne mai mahimmanci da aka gano wanda ke da alaƙa da haɓarin oxidative, aikin thyroid na al'ada da kuma samar da kwayoyin testosterone na jima'i, kuma yana samar da motsin maniyyi na al'ada. Uku ɗaya na ƙwayoyin Brazil (10 g) suna samar da kashi ɗaya na selenium na 153 mcg (ƙa'idar yau da kullun ga maza shine 75 mcg, ga mata 60 mcg).

Abin da nama ka ware tare da karancin abinci cholesterol

Nama. Ku ci naman naman alade, naman maroƙi da rago: ɗakin kare, kafada, cinya, lumbar, softloin. Yanke kitsen duka daga cikin nama nan da nan kafin dafa abinci. Cikakken ƙi ya ɗauki nama mai ja, mai wadataccen furotin da ƙarfe, ba a ba da shawarar ba - yana iya haifar da cutar rashin ƙarfi, musamman a cikin ƙananan mata.

Guji yin amfani da samfuran naman da aka gama, kayan sausages, sausages, salami, naman alade da sauran samfuran nama masu sarrafa masana'antu waɗanda ake samarwa ta amfani da ɓoyayyyan ɓarnar. Misali, gasasshen naman naman sa yana dauke da har zuwa 17 g na cutarwa mai dafi ga kowane 100 na samfur, a cikin sausages alade - har zuwa 25 g na mai da 100 g na samfurin da aka gama. Offal (hanta, koda, kwakwalwa) suna dauke da sinadarin cholesterol da yawa kuma ba za'a iya ba da shawarar don ingantaccen abinci ba.

Ka yi ƙoƙarin dafa abincin dafaffen nama ko tukunya, kuma lokacin dafa nama, amfani da kayan lambu. Veal na iya zama mafi kyau madadin ga waɗancan masoya na nama waɗanda ke bin rage ƙangin cholesterol. Misali, gasasshen naman gila ya ƙunshi 6.8 g na mai a kowace 100 g na samfur, wanda kawai 1.8 g (26%) ne mai daɗin mai. Steamed minced naman maroƙi ya ƙunshi 11 g na mai, wanda mai mai mai ƙasa da ƙasa da rabi (4.7 g).

Tsuntsu. Yi ƙoƙarin cin ƙarin abincin kaji (kaza, kaza, turkey), musanya musu nau'in naman sa da naman alade. Lokacin dafa naman kaji, cire duk mai da ke bayyane da fata wanda ya ƙunshi mai yawan cholesterol. A yayin dafa naman kaji, yi amfani da kayan lambu. Kyakkyawan zaɓi shine nama turkey - yana ƙunshe da kitse 3-5%.

Kifi. Yanzu an tabbatar da cewa yawan kifayen na yau da kullun, musamman nau'ikan kitsen dake dauke da mayukan Omega-3, na iya rage hadarin myocardial infarction ta uku. Don rigakafin infarction na myocardial, adadin da ake buƙata na omega-3 mai kitse shine 500-1000 MG kowace rana. Ana samun wannan adadin Omega-3 a cikin kashi biyu zuwa uku na kifayen kifayen nau'ikan mai mai sati daya.

Qwai. Ggyan yolks suna da ƙwaro mai yawa, saboda haka yakamata ku ci ƙwai fiye da ƙwai 3-4 a mako. Za a iya amfani da farin ogg ba tare da iyakance wani keɓaɓɓu ba.

5 servings na 'ya'yan itatuwa da kayan marmari kowace rana

A cikin 1990, Hukumar Kiwon Lafiya ta Duniya ta gudanar da bincike game da halayen abinci mai gina jiki a cikin ƙasashe waɗanda ake kira abinci na Rum (Faransa, Spain, Italiya, Portugal), wanda yawan mace-mace daga cututtukan zuciya da hauka, hauhawar jini, da cutar kansa shine mafi ƙasƙanci a Turai. Yawan amfani da 'ya'yan itatuwa da kayan marmari yau da kullun a cikin waɗannan ƙasashe ya kasance aƙalla 400 g.

Dangane da bayanan da aka samo, masana harkar abinci a Burtaniya sun samo tsarin "abinci 5 na 'ya'yan itatuwa da kayan marmari kowace rana." Servingaya daga cikin hidimomin guda ɗaya shine apple, lemun tsami, pear ko banana, babban yanki guda na kankana ko abarba, 'ya'yan itaciyar kiwi biyu, plums biyu, cokali biyu ko uku na salatin da aka shirya sabo ko' ya'yan itacen gwangwani, tablespoon ɗaya na 'ya'yan itace mai ɗanɗano ko cokali biyu na kwano da aka yi da nunannun kayan lambu ko 'ya'yan itace.

5 yanka burodi a rana

Gurasa da taliya suna da wadatar abinci a cikin carbohydrates kuma suna zama kyakkyawan tushen adadin kuzari, ana rage yawan abincin da ake samu yayin rage kiba a rage yawan abinci. Gurasar mara nauyi ta ƙunshi fiber mai tsire-tsire wanda ba zai iya ɗaukar cholesterol a cikin ƙwayar hanji ba.

Ana shirya samfuran Butter akan man shanu, madara da ƙwai, don haka ya kamata a rage yawan amfani da su.

Matsakaicin hadaddun carbohydrates a cikin adadin kuzari na yau da kullun ya kamata ya zama rabi. Lokacin shirya hatsi na hatsi, yi ƙoƙarin sauya madara tare da madara mai skim ko kuma dafaffen porridge da ruwa. Ana iya amfani da masara da oatmeal don karin kumallo.

Legumes (soya, wake, Peas) suna da furotin kayan lambu mai yawa kuma abinci ne mai kalori mai yawa, saboda haka suna aiki azaman madadin kyau ga nama da kayayyakin abinci.

Adadin abinci na yau da kullun kada ya wuce yanka 6 a cikin maza da yanka 5 a cikin mata.

Alkahol, tasoshin jini da cholesterol

Evidenceididdigar shaidar kimiyya kwanan nan ta ba da shawarar cewa yawan shan giya na matsakaici yana da tasirin kariya daga atherosclerosis. Zuwa yau, an samo bayanai masu gamsarwa cewa yawan amfani da jan giya, wanda ya ƙunshi yawancin antioxidants da flavonoids, yana rage haɗarin kamuwa da cututtukan zuciya. Amfani da shi na yau da kullun na kananan allurai na giya yana haɓaka kwararar jini, yana hana haɓakar thrombosis a cikin jijiyoyin jini kuma yana haɓaka matakin ingantaccen cholesterol a cikin jini.

Koyaya, yakamata a tuna cewa yakamata a rage yawan shan barasa a cikin masu haƙuri da cutar hawan jini da kuma ciwon suga. Irin waɗannan marasa lafiya suna buƙatar tattauna wannan batun tare da mai kula da lafiyar su.

Kofi ko shayi?

An tabbatar da cewa amfanin brewed maimakon kofi kai tsaye yana haifar da haɓaka cholesterol, tunda lokacin tafasa, ana fitar da mai daga ruwan kofi. Akwai tabbacin cewa cikakken ƙin kofi yana haifar da raguwar ƙwayar jini a cikin kashi 17%.

Yin amfani da shayi yana da tasiri mai amfani akan tsarin jijiyoyin jini kuma, musamman, akan cututtukan zuciya. Wannan tasirin yana iya kasancewa saboda babban abun ciki na flavonoids a cikin shayi.

Siffofin abinci

Da farko dai, yakamata a daidaita abinci mai gina jiki a cikin furotin, abinci mai narkewa da abinci mai kitse. Ya kamata a zaɓi rabo na BJU daban-daban dangane da tsarin mulki, matakin kwalakwalar ƙwayoyi da kuma salon rayuwar haƙuri. Abincin ya kamata ya zama juzu'i kuma na yau da kullun. Kada a sami dogon hutu tsakanin abinci.

Hakanan wajibi ne don ƙididdige yawan adadin kuzari na abincin da aka ƙone. Wannan dabarar za ta samar da abinci mafi tsoka a jiki kuma ba zai bada damar wuce haddi da adadin kuzari na yau da kullun ba.

Don guje wa kumburi, ya kamata ka daidaita adadin gishirin da aka cinye. Bukatar yau da kullun don gishiri shine 5 grams.

Don daidaita metabolism na ruwa-gishiri, yana da mahimmanci don cinye akalla lita daya da rabi na ruwa mara ruwa (ruwa, kayan ado na ganye, compotes, koren shayi).

Amma game da barasa, ana ba da shawarar barin amfani da ruhohi. Sha 50 ml na bushe giya yau da kullun.

Abubuwa a cikin wannan nau'in giya suna da aikin da ake kira antiatherogenic.

Daga abincin, yana da mahimmanci don kawar da ƙoshin mai cutarwa da carbohydrates mai narkewa cikin sauri.

Tuni a cikin makon farko na lura da asalin canons na abinci mai lafiya, mai haƙuri ya lura da babban ci gaba a cikin kwanciyar hankali.

Halayen kayan abinci

Abincin don atherosclerosis sashi ne mai mahimmanci na ingantaccen magani.

Magungunan ƙwayoyi ba zai sami sakamako na warkewa ba idan mai haƙuri bai bi ka'idodin tsarin abinci mai lafiya ba.

Kiwan lafiya da na rigakafi suna wadatar da waɗannan ka'idodi:

1. Bayanin na Subcaloric. Don rage nauyin jiki, an shawarci marasa lafiya don ɗan rage yawan adadin kuzarin da ya dace a cikin menu na yau da kullun.
2. Sauya carbohydrates mai sauƙi tare da hadaddun.
3. Canza fatsiyar dabba da kitsen kayan lambu. Wannan ya faru ne sakamakon raguwar kwalagen cholesterol da acid din mai-mai a cikin kayan mai.
4. Yarda da kayan aikin dafa abinci mai lafiya. An bada shawara don gasa, tafasa, stew abinci. An hana shi soya da dafa shi a cikin mai mai zurfi.
5. Iyakance gishiri.
6. Yawan furotin a rana shine gram 1-1.5 a kilogram na nauyin jiki. A hankali a hankali kwayar halittar carbohydrates har zuwa 300 grams a rana. Fat ba fiye da 60 grams.

An bada shawara a haɗa a cikin abincin yawancin 'ya'yan itatuwa da kayan marmari na yau da kullun, tare da babban taro na abubuwan bitamin-ma'adinai.

Daidai da mahimmanci shine yanayin carbohydrates wanda aka cinye shi cikin abinci mai gina jiki. Dangane da duk abubuwan da aka sani na tatsuniyoyi na likitanci, taliya shine samfurin da ke kaiwa ga cika kawai. Irin wannan bayanin ba daidai ba ne.

Saboda fa'idodin da aka ambata, ana hada taliya a cikin mafi koshin lafiya a duniya - Rum.

Amfanin taliya

Macaroni samfurin ne wanda aka yi da gari. Akwai wasu peculiarity, kawai samfuran da aka yi daga gari mai cikakke zasu zama da amfani.

A cikin irin taliya ana samun fiber mai yawa, ma'adanai da kuma a hankali a hankali suna narkewa da ƙwayoyin carbohydrates.

Sakamakon girman adadin kuzari da jinkirin narkewa, ƙwayar cuta yana samar da jijiyar jiki tsawon rai.

Fa'idodin taliya kamar haka:

• yawan adadin kuzari mai yawa,
• narkewa na motsa jiki,
• rashin narkewar carbohydrates,
• adadi mai yawa na polysaccharide,
• mai yawa fiber
• da yawa abubuwa abubuwan.

Muhimmiyar mahimmanci shine gaskiyar cewa taliya da cholesterol ba abubuwa ne masu hadewa ba. Wannan samfurin a cikin tsarkakakken tsarin sa bai ƙunshi gram ɗaya na mai ba. Don haka, ya bayyana sarai yawan cholesterol a cikin taliya kuma ko yana yiwuwa a cinye taliya mai karfi tare da cholesterol.

Duk da cewa taliya shine samfurin carbohydrate ingantacce don atherosclerosis, amfani da wasu ƙananan abubuwa yana iyakance shi.

Tare da waɗannan cututtukan da ke gaba, haɗuwa da spaghetti da taliya a cikin abincin na iya ƙara haɗarin rikice rikice da rikicewar cutar:

1. Matsanancin ciwon sanyi.
2. M gastritis, duodenitis da cholecystitis.
3. Yawan rashin jituwa ga gluten.
4. Tsarin Tumor a cikin narkewar hanji.
5. Cutar ta Crohn da ULC.
6. Rashin enzyme.

Tare da abubuwan da ke sama, gabatarwar taliya a cikin abincin yana buƙatar tattaunawa tare da likita da kulawa ta musamman.

Me yasa za a bi abinci don atherosclerosis

Abincin abinci mai gina jiki yana ba da gudummawa ga daidaitattun bayanan furotin, yana haɓaka tasiri na jiyya na yau da kullun, yana kuma taimakawa wajen yaƙar ƙima sosai.

Abincin abinci na likita tare da ƙara ƙarancin cholesterol yana ba da damar ba tare da amfani da magunguna ba don cimma daidaitattun ƙididdigar ƙwayoyi a cikin jini. Haka kuma, a cikin mutanen da suke bin tsarin cin abinci, jijiyoyin jini tsawon shekaru suna ci gaba da zama, kuma guduwar jini a cikinsu bata da matsala. Wannan yana da tasiri ga lafiyar tsarin zuciya da jijiyoyin jini, da sauran gabobin jiki da tsarin sa.

Abubuwan antioxidants da aka samo a cikin abinci masu ƙoshin lafiya suna dakatar da aikin oxidative a cikin sel kuma suna hana lalatawar lokaci.

A bayyanuwar farko na atherosclerosis, shigar likita cikin gaggawa da wani saiti na matakan aiki don magance hakan ana buƙatar.

Tare da rauni na atherosclerotic, ƙwayoyin ƙwayar cholesterol suna gudana akan endothelium, saboda shine katakon tasoshin jijiyoyin jijiyoyin jiki. Irin waɗannan canje-canjen suna haifar da lalacewar ƙurawar oxygen da kuma ci gaban hypoxia.

Idan ƙwayar cholesterol ta zo ta rufe ɗaukar jirgin, ischemia mara nauyi da jijiyoyin jijiyoyin jiki sun tashi gaba ɗaya. Mafi rikitarwa rikitarwa na atherosclerosis sun hada da:

• mummunan haɗarin cerebrovascular, wanda ke nunawa ta hanyar bugun kwakwalwa na wani nau'in ischemic ko nau'in basur,
• m yawaitar infarction,
• necrosis tare da kara yanki na reshe.

Hypercholesterolemia kuma na iya kara hadarin kamuwa da ciwon suga, hauhawar jini, da kuma cututtukan jijiyoyin jiki.

Kimanta menu don daidaita al'ada cholesterol

Tsawan hypoxia na sel na jijiyoyin jiki yana haifar da cin zarafin ƙwayar ƙwayar kwakwalwa, sakamakon abin da dystrophy ke haɓaka. A asibiti, ana nuna wannan ta ciwon kai, nutsuwa, rashin kulawa, ikon tunani.

Abincin da ke cikin cholesterol mai girma yana ba da zarafi don haɗu da rukuni na samfurori daban-daban tare da juna kuma baya buƙatar tsauraran takaddama kan acidity ko tsarin sarrafawa. A wannan batun, yin abinci mai daɗin ci da lafiya na yau ba mai wahala bane.

Kimanin menu na rana:

1. karin kumallo, karin oatmeal mai zaitun ko wasu kayan lambu, koren shayi ba tare da sukari ba ko kuma shawarar bada 'ya'yan itaciya,
2. don abincin rana ko azaman abun ciye-ciye zaku iya cin kore ko lemo mai zaki, ku sha 200 ml na yogurt Greek wanda ba a cika ba,
3. Abincin rana, ana ba da shawarar bauta wa miya kayan miya tare da yanki na burodin alkama, gasa mai yalwar abinci ko fillet ɗin kaza tare da kayan lambu, ruwan 'ya'yan itace da aka matse ko ruwan' ya'yan itace Berry,
4. don abincin safiya da sanyin safiya zaku iya cin cuku mai ƙanƙan wuta ko kuma matattarar tururi,
5. don abincin dare, ana bada shawara a ci farantin kayan lambu na sabo ne, yanki na gasa ko kifi.

Za'a iya ƙara shan gram 1 na abinci na yau da kullun a cikin abincin don yin ƙarancin ƙwayar mai Omega mai. Ya kamata a bambanta tsarin abincin yau da kullun don kada abincin ya haifar da mummunar motsin rai da jaraba.

An bayyana amfanin taliya a cikin bidiyon a cikin wannan labarin.

Babban Menu na Abincin Cholesterol

Likita ne ya tantance bukatar rage kogin. Don kiyaye lafiya da tsabta na hanyoyin jini, ana amfani da tsarin haɗaɗɗiyar hanya:

• tsari mai nauyi dangane da BMI (ma'aunin kayan jiki),
• kawar da kwayoyi (shan giya, shan taba),
• kiyaye dacewa
• rage yawan abinci na cholesterol
• idan ya cancanta, yin amfani da maganin ta hanyar magani.

Matsayi mai mahimmanci daidai zai zama raguwa a cikin adadin adadin kitsen da aka cinye, kin amincewa da ƙashin dabbobi (man shanu, man alade, da sauransu), amfani da kitsen kayan lambu kawai (flaxseed, hemp, zaitun, da sauransu).

Abinci da aka yarda da abinci mai dauke da cholesterol mai yawa:

• gari - kayan burodi ne kawai daga irin nau'in alkama mai yalwa (taliya, kayan abinci),
• groats - hatsi da aka yi da alkama, buckwheat ko oatmeal, dafa shi cikin ruwa (na iya zama a cikin madara skim),
• nama - zai fi dacewa da kifi mara mai ba tare da fata ba, naman alade (rago, naman maroƙi, naman sa) a dafa ko gasa,
• kiwo da mai-madara madara - kawai mara mai-mai ko mai mai ba na 1-1.5%,
• berries da 'ya'yan itatuwa - sabo (ruwan' ya'yan itace da aka matse), gwangwani,
• qwai - har zuwa 4 a kowace rana ko furotin ba tare da ƙuntatawa ba,
• abincin teku
• kayan lambu - kabeji (broccoli, farar fata, Beijing, da sauransu), cucumbers, karas, zucchini, tumatir, beets, dankali, ganye,
• shayi - mafi kyawun koren, ganye, (chamomile, linden, daga oregano da St John's wort, sha romon fure sosai), ba za ku iya shayi mai baƙar fata ba,
• bushe jan giya - an yarda.

Abubuwan da aka haramta don maganin cholesterol mai girma:

• mai shayarwa mai sha, mai sha dangane da cakulan, kofi, koko,
• abinci mai kyau, da wuri, cakulan,
• nama tare da mai m Layer, m irin kifi da kaji, ba da shawarar ma - man alade, caviar, kodan, hanta,
• kyafaffen kayayyakin, salted kifi, yaji,
• m alkama kayayyakin,
• madara semolina
• sugar 'ya'yan itatuwa bushe
• radish, radish,
• zobo, alayyafo.

Yana da kyau a raba abincin yau da kullun zuwa abinci biyar zuwa shida. Dietarancin abincin da ke cikin menu na babban tasirin cholesterol:

• abincin farko:
  • buckwheat / oatmeal tare da zaitun ko wasu mai da shayi,
  • omelet nama (ko tare da ƙari da kirim mai-mai mai kitse) da shayi (tare da ƙamshi mai-mai mai-madara).
• abinci na biyu:
  • kayan lambu tare da ganye, an yayyafa shi da man zaitun (yana da amfani a yi amfani da kelp),
  • apple
  • cuku gida mai-mai mai (idan kuna so, ƙara sukari kaɗan).
• zaɓin abinci:
  • kayan lambu na cin ganyayyaki na kayan lambu, sha'ir lu'ulu'u da man kayan lambu wanda aka ƙara a ƙarshen dafa abinci, kayan lambu ko kuma stewed stelet (daga naman alade / kifi) tare da compote,
  • kifi mai tsami ko nama, miyar hatsi marar tsabta, ko compote ko sabo apple.
• zaɓin abun ciye-ciye na yamma:
  • fure pink (250ml),
  • soya ko burodin burodi.
• zaɓin abincin dare:
  • sabon salatin kayan lambu tare da ganye da man kayan lambu (zaitun, linseed, da sauransu), gasa ko kuma stewed kifi, shayi tare da madara,
  • dankalin da aka dafa / gasa tare da salatin kayan lambu, shayi,
  • stewed kabeji tare da steamed kifi, pilaf tare da Bugu da kari na 'ya'yan itãcen marmari,' ya'yan itãcen marmari, 'yan kwanduna, shayi.
• Kafin zuwa barci:
• kefir / yogurt (250ml).

Lokacin zabar hatsi, ya kamata ku sayi hatsi marasa amfani (shinkafa launin ruwan kasa, oats, buckwheat). Abubuwan gurasar burodi ne masu dacewa ma gari (couplean burodin burodi biyu ko burodin), da gishiri - har zuwa 6 g.

Abincin abinci na babban cholesterol: girke-girke na kowace rana

Kalmar rage cin abinci kanta ga sauti dayawa kamar azaba ne ko kuma austerity mai iya warwarewa. Koyaya, babu wani abin damuwa game da lafiya da ingantaccen abinci mai gina jiki; akasin haka, abincin da ke dauke da kwayar cholesterol zai taimake ku dandana abincin ta sabuwar hanya, don gano "bayanin kula" na jita-jita masu ban sha'awa. Babban mulkin shine fantasize, gauraya cikin juicer, ƙirƙira cikin tukunyar jirgi biyu.

Kayan lambu da aka dafa suna da amfani, alal misali, kabewa, wanda aka shirya kamar haka: a yanka a cikin filastik na bakin ciki, ƙara kirim mai tsami, yayyafa tare da cuku, kuma sanya yanki na apple a saman kuma gasa har dafa shi. A cikin yaƙar ƙwaƙwalwar ƙwayar cholesterol, apples da aka ci akan kansu ko kuma matsayin kayan salatin ba makawa ne. Tsayawa capillaries da tasoshin abinci mai yuwuwa mai yiwuwa ne ga masu ruwan hoda. Daga cikin berries, gooseberries da currants masu kyau.

Rage abinci tare da girke-girke na babban cholesterol na madadin magani wanda ke rage adadin cholesterol a jiki:

• ruwan 'ya'yan itacen sabo wanda aka matse shi sosai - karas (100 grams) da seleri (70 grams) ko rabin gilashin ruwan karas tare da rubu'in kokwamba da ruwan' ya'yan itace,
• tablespoon na zuma da baki mai radish (50 gram) - wannan cakuda an cinye shi don bacci na gaba, an sha shi da ruwa, bayan wannan ba shi yiwuwa a ci,
• Rub horseradish tushe, Mix tare da gilashin low-mai kirim mai tsami. Withauki tare da abinci sau 3-4 a rana, tare da karas da aka dafa.

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Babban Telesterol Abincin Abincin

Don runtse cholesterol, yana da mahimmanci a fahimci irin abincin da ya kamata a ci, wanda ya kamata a rage shi, kuma waɗanne haramtattu ne. Nasarar magani da ƙarin ci gaba sun dogara da wannan. Jerin samfuran abinci ya kamata a daidaita shi bisa ga halaye na mutum na mai haƙuri: halayen rashin lafiyan da zaɓin dandano.

Zai yiwu a cikin matsakaici

naman maroƙi, zomo, kaji, turkey mara fata

alade, Goose, duck, Pate, sausages da abincin gwangwani

ɗan tunkiya, naman sa, naman alade, hanta

tataccen teku (mai dahuwa, gasa, stewed), oysters, scallop

m, soyayyen, kifi kogin, jatan lande, squid

daskararre, ƙwallen fata, lobsters

kowane kayan lambu (zaitun, flaxseed, masara, da sauransu) a cikin nau'ikansa

dabbar dabba, margarine, man shanu, mai / man alade

kara mai kayan lambu zuwa stews da gasa abinci

furotin (zai fi dacewa dasuwa)

roasts da nama broth

cuku gida mai kitse, cuku, yogurt, madara, kefir, da dai sauransu.

kitse mai da kiba, da madara

matsakaici mai abinci

Gurasar durum alkama da taliya / taliya,

farin burodi da muffin, taliya mai laushi

garin burodin gari mai kyau

ruwan 'ya'yan itace mara amfani ko kuma ruwan sha,' ya'yan itace 'ya'yan itace

da wuri, kek (musamman ma mai kitse, kirim mai tsami), kowane irin kayan lemo, ice cream

keɓaɓɓun kayan abinci da sauran kayan abinci na kwalliya na tushen kayan lambu

sabo, tururi, ganye, ganye, dankali da dafa a jikinsu

soyayyen, soyayyen, gasa, kwakwalwan kwamfuta

salted, soyayyen, kwakwa

fari, kore, shayi na ganye, ruwa (komai ba dadi)

kofi, cakulan mai zafi, koko

barasa (babu fiye da gilashin giya), a matsayin mai sha wa shayi, madara mara-mai-tsami ko kirim

yogurt, lemun tsami, barkono, vinegar, mustard

kirim mai tsami, kirim mai tsami da mayonnaise

ketchup, mayonnaise mai-mai mai, soya miya

Abincin Kyakkyawan Abinci don Babban Cholesterol

Tsarin yau da kullun na cholesterol shine: a cikin mutane masu lafiya - ba fiye da 300 MG ba, kuma tare da cututtukan zuciya da cututtukan zuciya da hypercholesterolemia - har zuwa 200 MG.

Abinci mai kyau na cholesterol ya dogara ne akan dokoki goma:

1. Zabi kifi mai laushi ko kaji. Idan kuka dafa naman sa, rago ko naman maroƙi, to, sai a yanyanka kitsen daga gundarin. Usearyata game da samfuran da aka gama da su (sausages, naman alade, da sauransu) da kuma kayan aiki (kwakwalwa, ƙodan, da sauransu),
2. Rage kuɗin da kuke ci a kashi ɗaya bisa uku (ku manta da kudan dabba),
3. kada kuyi amfani da man dabino (amfani da sunflower, zaitun, waken soya, linseed, da sauransu shine fin so zuwa matsi mai sanyi),
4. Kada ku jarabge ta da wuri, kayan marmari, kayan abincin keɓaɓɓu, ƙoshin abinci tare da ƙamshi mai tsami, ƙanƙanran ice, tunda suna da wadataccen carbohydrates da fats,
5. a cikin qwai, kawai sunadaran da za a iya ci ba tare da ƙuntatawa ba zai zama da amfani. An yarda da ƙwai duka a cikin adadin da bai wuce guda uku ba a mako,
6. kayayyakin kiwo da madara kada su kasance mai 2% mai. Zai fi kyau a sha yogurts mai ƙoshi da cin cakulan mai ƙarancin abinci,
7. Ya kamata a lura da hankali tare da carbohydrates masu rikitarwa, abun ciki mai yawa wanda a cikin abincin yau da kullun ya mamaye rabin adadin abinci - dafa porridge a cikin ruwa (na iya kasancewa a cikin madara mara skim). Ana nuna masara da oat flakes kawai da safe. Peas, wake, waken soya da sauran kayan gargajiya suna da wadataccen furotin na kayan lambu, saboda haka suna maye gurbin abincin nama daidai. Hakanan bai kamata a lalata kayayyakin da ake yin girki ba (har yanka 5-6 a rana),
8. "Lean" a kan sabo kayan lambu da 'ya'yan itatuwa. Daidai da ƙananan cholesterol - apples, innabi, lemu, abarba, kankana, plums, kiwi. Kuna iya cin 'ya'yan itacen gwangwani, kayan lambu mai sanyi,' ya'yan itatuwa da ba a bushe,
9. rage cin abinci mai dauke da sinadarin cholesterol, ban da kofi, yana taimakawa rage matsayinsa da kusan 20%,
10. ruwan sha mai bushe bushewa sun shahara ne saboda abubuwan kariyarsu game da magudanar jini (dauke da flavonoids wadanda suke da kaddarorin antioxidant). Ka'idojin yau da kullun shine rabin gilashin idan babu contraindications na likita.

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Abincin da aka ba da shawarar don High cholesterol

Kafin fara magani, yakamata a yi bincike don sanin matakin cholesterol a cikin jini, kafa ma'aunin kayan jikin mutum tare da tuntuɓi ƙwararrun masani waɗanda zasu taimaka samar da abinci na yau da kullun dangane da halaye na mutum da tsarin jiki.

Abincin da aka ba da shawarar ga ƙwayar cholesterol shima yana da amfani azaman prophylaxis kuma yana dacewa da cututtukan cututtukan jini, zuciya, da matsalar kiba. Tushen abincin shine ƙwayar shuka, furotin C, A, B, L-carnitine da E, phytosterols da sauran antioxidants.

Masana ilimin abinci suna ba ku shawara ku mai da hankali ba kawai ga abin da kuke ci ba, har ma da yadda za ku yi. Ku ci abinci kaɗan na sa'o'i kaɗan na sa'o'i biyu. Yanke nauyin kayan gaba zuwa gahaloli biyar ko shida a rana. Lokacin cin abincin, kayan ado na ganye ba makawa ne. Ya dace da wannan: rosehip, horsetail, stigmas masara, buckthorn, hawthorn, motherwort, Mint, da sauransu.

Abincin da ke da babban cholesterol na iya zama kamar haka:

• da safe - cuku gida mai-kitse ko salatin kayan lambu sabo tare da ruwan teku, shayi,
• a cikin 'yan sa'o'i biyu - salatin' ya'yan itace ko 'ya'yan itacen sabo (innabi, apple),
• da rana - miya mai cin ganyayyaki kawai, dankali (dafaffen a cikin kwasfa) da / ko dafaffen nama, compote / ruwan 'ya'yan itace,
• don abun ciye-ciye na yamma - kayan haɓaka na rosehip yana da kyau,
• da yamma - stewed kayan lambu, steamed kifi da shayi,
• Kafin zuwa gado - gilashin kefir mai kitse.

Cutar Manyan Kwayoyi

Shekaru da yawa ba tare da gwagwarmaya ba tare da CHOLESTEROL?

Shugaban Cibiyar: “Za ku yi mamakin yadda sauƙin sauƙin ƙwayar cholesterol ta hanyar shan shi kowace rana.

Idan mutum ya haɓaka cholesterol a cikin jininsa, yana da haɗarin haɗari na haɓaka cututtukan zuciya da na jijiyoyin jiki waɗanda ke tashi saboda samuwar ƙwayoyin cholesterol a kan jijiyoyin bugun jini. An shawarci waɗannan marasa lafiya su samar da abinci mai gina jiki don rage ƙwayar cholesterol, rage ƙididdigar ƙwayoyin jikinsu kuma fara motsa jiki akai-akai. Kawai cikakkiyar hanya da cikakkiyar hanyar magance matsalar za ta ba da damar guje wa jiyya tare da kwayoyi tare da hana sakamako masu haɗari ga lafiya.

Babban ka'idodin abinci mai gina jiki

Hypercholesterolemia ba ya haifar da sauye sauye na rayuwa zuwa tsauraran tsarin cin abinci ba, akasin haka, abinci mai gina jiki tare da tasirin cholesterol ya bambanta sosai kuma an yarda da samfurori da yawa. Hakan ya zama sauyawa zuwa kyawawan halaye na cin abinci, waɗanda likitoci na ɗimbin bayanan martaba suna ba da shawarar su. Don cimma raguwar rage yawan ƙwayoyin cuta na jini, kana buƙatar bin waɗannan ka'idodi:

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.

1. Ku ci rabin 5-6 a rana. Wani yanki na abinci ya zama irin wannan cewa mutum ba ya wuce gona da iri.
2. Kula da ingantaccen matakin adadin kuzari da aka ci a kowace rana don wani jinsi da shekaru. Wannan shawarar yana da ƙari game da daidaitaccen nauyi, wanda yake mahimmanci a cikin yaƙin cholesterol na al'ada.
3. Usearyata samfuran da aka gama, kayan nama da aka gama, kayan sausages, sausages, da sauransu.
4. Dakatar da siyan cookies, kayan zaki. Zai fi kyau a gasa su da kanka daga samfuran da aka ba su izini.
5. Wajibi ne a rage yawan kitse da kashi daya bisa uku, yayin da yakamata a bar kitse na kayan lambu gaba daya kuma a maye gurbinsu da mai kayan lambu - zaitun, linseed, masara, sesame, da dai sauransu dole ne a watsar da su gaba ɗaya, saboda suna iya ƙaruwa sosai a cikin ƙwayoyin atherogenic cholesterol a cikin jini.
6. Lokacin sayen kayayyakin kiwo, kana buƙatar ɗaukar nau'ikan mai mai-mai.
7. Tabbatar ku ci kogin da kifayen teku. Don haka, a cikin kifin ruwan teku akwai mai da adadin kitse na polyunsaturated wanda ke taimakawa tsaftace tasoshin allunan atherosclerotic. Aƙalla sau uku na abincin kifi ya kamata a ci a mako guda.
8. Sauya naman alade tare da naman aladu a cikin abincin - naman sa, rago, naman zomo. Shirya jita-jita nama ba fiye da sau 3 a mako.
9. An ba da shawarar yin amfani da nono mai nama azaman nama - yana da laushi kuma yana da wadatar sunadarai.
10. Idan za ta yiwu, ana ba da shawarar a hada a cikin abincin abinci: tsuntsu na daji, ɓarna. Irin wannan naman ya ƙunshi ƙarancin mai.
11. Don son kwalliya. Saboda babban abun ciki na mayuka masu nauyi, suna daukar cholesterol kuma a zahiri suna cire shi daga jiki.
12. Wani mahimmancin kayan abinci shine kayan lambu da 'ya'yan itatuwa. A rana, yawan shansu ya zama gram 500. An fi cin su sabo, ana iya dafa wasu kayan lambu ko a gasa.
13. Zai fi kyau ka ƙi kofi gaba ɗaya. Idan wannan ba zai yiwu ba, to ana barin 1 kofi ya sha shi kowace rana. Karatun ya tabbatar da cewa wannan abin sha na iya kara samar da lipids din atherogenic ta kwayoyin hanta.
14. Ka ware giya da ruhohi. Wani lokaci zaku iya sha gilashin 1 na busasshen giya.

Waɗannan ka'idodin abinci mai gina jiki ba su haifar da taƙaitaccen taƙaitawa ba. Akasin haka, jerin samfuran samfuran da aka ba da izini suna ba da babbar dama ga rudu na dafuwa, lokacin da zaku iya dafa abinci mai daɗin daɗi da gamsarwa.

Sunadarai, Fats da Carbohydrates

Yawancinmu suna amfani da su don samun kariya daga nama, kuma mafi sau da yawa daga alade. Amma tushen abubuwa masu yawa na cholesterol. Don haka mene ne za a ci a cikakke kuma daidai ba tare da lalata lafiya ba?

Masanan iliminsu suna ba da shawarar samun daga samfuran masu zuwa:

• teku ko kifin teku,
• jatan lande
• naman alade na naman maroƙi ko naman sa,
• kaza nono
• peeled turkey nama
• Legumes na takin: Peas, wake, lentil, kaza.

Waɗannan samfuran sun isa don dafa cikakken abinci mai gina jiki kowace rana. Don karin kumallo da abincin dare, wani lokacin za ku iya cin cuku mai ƙarancin mai, yogurt na ƙasa ko mai kefir.

Ya kamata su mamaye yawancin abincin. Abubuwan da abinci masu zuwa zasu kasance da amfani ga mutanen da ke da ƙwayar cholesterol:

• 'ya'yan itace,' ya'yan itatuwa, kayan marmari, ganyaye,
• hatsi na hatsi
• burodi daga hatsin rai, buckwheat ko garin shinkafa.

Amfanin irin wannan carbohydrates shine babban sinadarin su na fiber, wanda ke taimakawa rage cholesterol "mara kyau" a cikin jini. Suna tsabtace hanji, suna shan kitse na jiki marasa amfani, suna hana su shiga jini. Bugu da kari, babban abun ciki na bitamin da ma'adanai suna bada gudummawa ga daidaituwar metabolism, ciki har da metabolism na lipid.

Dole ne su kasance cikin abincin kowane mutum, har ma a cikin haƙuri tare da hypercholesterolemia. Wajibi ne a cire mai mai kitse, wanda kawai zai iya haɓaka matakin atherogenic cholesterol. Kayan lambu mai kitse ya kamata a fi son su:

• sunflower
• zaitun
• sesame tsaba
• masara, da sauransu

Kifi mai, wanda aka samo a cikin:

Suna da kashin cholesterol, amma dukkansa ana hada shi da omega 3 wanda ba shi da kitsen mai, wanda ya sa kifin teku dole ne a hada shi cikin abincin mutumin da yake da babban cholesterol.

Me za a ci da ba za a ci ba

A farkon matakin canzawa zuwa abinci mai dacewa, zai iya zama da wahala a tuna irin abincin da zaku iya ci da waɗanne ne kuka fi dacewa su ƙi ko a ɗan ci kaɗan. Muna ba da tebur da aka jera waɗannan samfuran. Ana iya buga shi kuma a adana shi a cikin dafa abinci a karo na farko don sarrafa abincinku da dafa abinci ta amfani da abinci da aka halatta.

Nagari don amfani

Zai yiwu a cikin ƙarancin adadin

Nagari don amfani

Zai yiwu a cikin ƙarancin adadin

FatsKayayyakin madara Duk wani kayan lambuKayan maiMargarine, duk mai kitse, man shanuCuku mai gida mai ƙarancin mai da cuku, kefir, yogurt, madara da yogurt har zuwa 1% maiKayayyakin Fat maiDukkanin kayan kiwo, gami da madara Kifin Abinci / KifiNama / kaji Kifi mai kitse (mai yiwuwa ruwan tekuna), steamed, dafa shi ko gasaKayan kwalliya, gwanayeKifi mai soyayyen ko soyayyen, squidTurkiyya ko kaza ba tare da mai da fata ba, zomo, naman maroƙiSaniya mai naman sa, ragoAlade, ducklings, Goose, kowane nama samfuran da aka gama ƙare, manna Darussan farkoDabbobin Kayan lambu miyanMiyan KifiMiya da nama broth da gasashenTaliya Durum alkama da burodiGurasa, gari muffinsKayan alkama masu laushi QwaiKwayoyi Chicken ko furotin quailDuk kwai (aƙalla sau 2 a mako)Qwai mai soyayyeAllam, walnutsPistachios, hazelnutsKayan Kwakwa, Roasted ko Salted Nuts Kayan lambu, 'ya'yan itatuwaAbincin kayan zaki Ganye, ganye, kayan marmari da kayan marmari, da steamed, dankali da jaketAn gasa apples, kayan lambu gasaKayan abinci, soyayyen kayan lambu, abinci mai sauriAbubuwan kayan zaki waɗanda aka yi daga fruitsya naturalyan itãcen marmari, ruwan 'ya'yan itace ko ruwan' ya'yan itace da sukari kaɗanYin Gasa, irin kekKirim mai tsami mai tsami, waina, waina TurareAbin sha MustardSoya miya, ketchupMayonnaise da kirim mai tsami na kowane mai maiGanyayyaki na sha, teasBarasaRuwan koko, kofi

Idan galibi kuna ɗaukar abinci da aka yarda daga teburin a matsayin tushen abincin ku, zaku iya daidaita babban kuzari kuma ku kula da ƙayyadaddun matakansa.

Yaya yawan cholesterol yake cikin abinci

Likitocin da ke halartar zasu taimaka wajen tsara abin da ake ci daidai, amma kuma yana da mahimmanci sanin ko menene cholesterol a cikin abinci wanda ya mamaye matsayi na farko cikin abubuwanda ke ciki.

100 grams na samfurin

100 grams na samfurin

Nama, gami da kajiKifi / abincin teku Naman alade110Shrimp152 Naman sa85Kwaiwa130 Kayan75Rashin yarda salmon141 Zomo90Kifi mai485 Dan rago95Squid90 Goose90Chum214 Turkiyya65Mackerel doki40 Duck90Kifin kifi40 Babban salmon60 QwaiKasancewa 1 kwai kaza245Kodan1150 100 g kaza gwaiduwa1230Kwakwalwa2000 Kwai 1 kwamba85A hanta450 Kayayyakin madara Milk 2%10Cuku mai wuya100 Milk 3%14,4Adyghe cuku70 Kefir 1%3,2Butter180 Cream 20%65Cur 18%60 Kirim mai tsami 30%100Cur 8%32

Idan kana son cin irin waɗannan abincin, kuna buƙatar lissafta rabonsu bisa laákarin ƙwayar cholesterol a kowace 100 g, don kada ku ƙima yawan kuzarin yau da kullun. Idan mai haƙuri da hypercholesterolemia ya ci gaba da cinye waɗannan samfuran a cikin adadi mai yawa, wannan zai ƙara haɓakar cholesterol da canje-canje na atherosclerotic a tasoshin.

Abin da abinci ba su da cholesterol

Don rage cholesterol mara kyau “mara kyau” a cikin jini kuma ya kara matakan anti-atherogenic lipids, yana da mahimmanci don bayar da fifiko ga samfuran da babu cholesterol kwata-kwata ko yana a cikin mafi ƙarancin adadin. Koyaya, yakamata a ɗauka cewa wasu daga cikinsu, dukda cewa basu da "mummunar" cholesterol, suna da yawa a cikin adadin kuzari, saboda haka baza ku iya cinye su ba tare da ƙima ba, kuma wasu, kamar kwayoyi, kaɗan ne kaɗan.

Anan akwai jerin abinci da abinci da ba su da cholesterol:

• kowane irin kayan shuka: kayan lambu, guna, berries, 'ya'yan itatuwa,
• ruwan 'ya'yan itace a matse. Irin waɗannan samfuran kantin daga fakitoci, dukda cewa ba ya ɗauke da cholesterol, amma ya ƙunshi sukari, wanda ke nufin karin adadin kuzari,
• hatsi da aka yi daga hatsi, wanda aka shirya ba tare da madara da man shanu ba,
• hatsi da lebur,
• kayan miya
• kayan lambu mai, duk da haka, yana da daraja la'akari da yawan adadin kuzarin su,
• kwayoyi da tsaba, amma suna buƙatar cinyewa ba ya wuce 30 g kowace rana.

Idan galibi kuka ba da fifiko ga samfuran da aka lissafa da kuma jita-jita, zaku iya ƙara cholesterol ɗin "kyakkyawa" a cikin jini kuma ku rage "mummunan" a cikin 'yan watanni.

Abin da abinci rage cholesterol jini

A cikin shekarun da suka gabata, an gudanar da bincike mai yawa a cikin kasashe daban-daban, wanda ya tabbatar da cewa cholesterol da abinci mai gina jiki suna da alaqa da juna. Yarda da wasu ka'idodin abinci, zaku iya samun raguwa mai mahimmanci a cikin cholesterol "mara kyau" a cikin jini.

Amma yana da mahimmanci ba kawai don rage matakin atherogenic lipoproteins ba, har ma don ƙara abun ciki na "cholesterol" mai mahimmanci. Don yin wannan, kuna buƙatar ku ci gwargwadon abin da zai yiwu samfuran masu zuwa:

• Avocado itace 'ya'yan itace da yafi arziki a cikin phytosterols: Ana samun gram 76 na beta-sitosterol a cikin 100 g. Idan kuna cin rabin wannan 'ya'yan itacen yau da kullun, to bayan makonni 3, ƙarƙashin ka'idojin abinci mai dacewa, raguwar yawan ƙwayoyin cuta zai zama matakin 8-10%,
• Man zaitun shima tushen matattara ne na shuka, wanda ke shafar rabo daga "mara kyau" da "mai kyau" cholesterol a cikin jini: lokacin da ake sarrafa shi yau da kullun, yana iya haɓaka cholesterol mai kyau kuma zai rage mummunan cholesterol, yayin da jimlar cholesterol za ta ragu da 15-18%,
• kayayyakin waken soya da wake - amfaninsu yana cikin abubuwan narkewa da insoluble fiber, wanda yake taimakawa kawar da kyanwar “mara kyau” a jiki, yana hana su shiga jini. Saboda haka, ba za ku iya kawai rage matakin atherogenic lipids ba, har ma da ƙara maida hankali ga "mai kyau" cholesterol a cikin jini,
• lingonberries, cranberries, chokeberries, lambun da raspberries, pomegranates, strawberries: waɗannan berries suna dauke da polyphenols mai yawa, wanda zai iya haɓaka samar da lipids na anti-atherogenic a cikin jini.Idan kun cinye 150 g na waɗannan berries yau da kullun, to bayan watanni 2 zaku iya ƙara cholesterol “mai kyau” da 5%, idan kun ƙara gilashin ruwan 'ya'yan itacen cranberry yau da kullun zuwa abincin, to lipids na antiatherogenic zai iya ƙaruwa da 10% a daidai wannan lokaci na lokaci,
• Kiwis, apples, currants, watermelons - dukkan 'ya'yan itatuwa da berries mai arziki a cikin antioxidants. Suna da sakamako mai kyau a cikin ƙwayar ƙwayar ƙwayar cuta ta jiki a cikin jiki kuma suna iya rage cholesterol da kusan 7% idan an cinye su kowace rana tsawon watanni 2,
• flax tsaba - mai ƙarfi na asali na dindindin wanda yake taimaka wajan haɓakar cutar cholesterol,
• mackerel, salmon, tuna, kwalin, kifin kifi: duk kifayen da suke rayuwa a cikin tekuna masu sanyi suna ɗauke da mai kifi - mafi wadatar tushen acid na omega-3. Idan kun ci kimanin 200-250 g na kifi a kullun, bayan watanni 3 zaku iya rage matakin lipoproteins mai ƙarancin jini da kusan 20-25% kuma ku ƙara yawan "mai amfani" cholesterol ta hanyar 5-7%,
• Dukan hatsi da alkataccen oat - saboda yawan ƙwayoyin mayuka, suna ɗaukar mummunan cholesterol, kamar soso, su cire shi daga jiki,
• tafarnuwa - ana kiranta ɗayan mafi girman tsirran tsire-tsire, wanda ke ba ka damar ƙara haɗarin lipoproteins mai yawa a cikin ƙwayoyin hanta, yayin da tafarnuwa kuma yana aiki akan cholesterol "mara kyau". Yana hana matsakaiciyarsa a jikin bangon jijiyoyin jini a cikin nau'ikan alluran atherosclerotic,
• kayan kiwon kudan zuma - pollen da pollen. Sun ƙunshi abubuwa da yawa masu amfani ga jiki, wanda ba wai kawai ya shafi aikin kwayoyin gaba ɗaya ba, har ma da daidaita ayyukan haɓaka da matakin lipids a cikin jini,
• duk ganye a kowane nau'i suna da wadataccen abu a cikin lutein, carotonoids da fiber na abin da ake ci, wanda tare ke ba da izinin samar da abinci mai narkewa a jiki.

Idan kayi nazari dalla-dalla kuma ka kiyaye ka'idodi da ka'idodi na sama yau da kullun, zaku iya shafar matakin gaba ɗaya na cholesterol a cikin jini, ƙarfafa lafiyarku da inganta zaman lafiya. Amma yana da mahimmanci ba kawai don bin madaidaicin abinci mai kyau ba, har ma don canzawa zuwa yanayin rayuwa mai kyau: daina shan sigari da barasa, fara yin wasanni (ko aƙalla a lokutan safe), lura da tsarin aiki da hutawa. Hanya mai hade da matsalar zata taimaka kawar da ita cikin sauri da kuma inganta sakamakon da aka samu a rayuwa.

Abincin don rage cholesterol a cikin maza

Haɓaka matakin cholesterol (cholesterol) a cikin jini shine mafi mahimmancin haɗari don haɓaka cututtukan cututtukan zuciya, kamar cututtukan zuciya, bugun jini, cututtukan Lerish da sauransu. A wannan yanayin, akwai bambance-bambance a cikin abubuwan lipid na wakilan masu jinsi daban-daban. Matsayi na cholesterol a cikin maza koyaushe ya fi na mata masu yawan shekaru. Wannan saboda gaskiyar cewa kwayoyin halittar jima'i na mata suna ba da tasirin hypocholesterolemic. Sabili da haka, abincin da ke da ƙwayar cholesterol a cikin maza yana ɗaukar matsayi mai mahimmanci a cikin gyaran metabolism na lipid.

• Sanadin High cholesterol
• Cholesterol na jini
• Buƙatar cholesterol
• Muhimmin ka'idodin abinci mai gina jiki
• Kayayyakin da za a cire su daga abinci
• Abincin wanda amfaninsa yakamata ya iyakance
• Abincin Abinci na Hypercholesterolemia
• Lambar rana 1
• Lambar rana 2
• Lambar rana 3
• Lambar rana 4
• Lambar rana 5
• Lambar rana 6
• Lambar rana 7
• Canja a cikin abinci saboda tsufa

Kolostrorol mai haɓaka shine babban haɗarin haɗari don raunin myocardial da bugun jini.

Sanadin High cholesterol

Anaruwar cholesterol ba ta faruwa da kansa ba, amma yana da alaƙa da cututtuka daban-daban da yanayi a cikin jikin mutum. Mafi sau da yawa, abubuwan da ke haifar da hypercholesterolemia sune:

• Raunin gado a cikin musayar cholesterol, lipoproteins da sauran mai.
• Ciwon sukari na kowane irin cuta.
• Ciwon mara na wucin gadi, raunin da ya shafi koda.
• Cututtukan da ke haifar da kumburi da cutar kumburin ciki da hanta.
• Rashin abinci mai gina jiki tare da mafi yawan kitse da sauƙin carbohydrate.
• Yawan kiba da kiba.
• Almubazzaranci.

Mafi yawancin lokuta, a cikin mutum ɗaya, ana gano yawancin abubuwan da ke haifar da canje-canje a matakan jini cholesterol. Likita mai halarta ne kawai zai iya gano dalilan da ke haifar da cutar narkewar abinci bayan tattara wani abu, bincike na waje na mara lafiya da gudanar da wasu hanyoyin bincike.

Cholesterol na jini

Bayyanar cututtuka na hypercholesterolemia ya danganta ne da nazarin ƙirar biochemical na bayanin martabar lipid na jini. A wannan yanayin, mutum yakan yanke shawarar matakin cholesterol, mai girma da ƙarancin lipoproteins. Wannan ya faru ne saboda gaskiyar cewa babu cholesterol ɗaya da ke ɗaukar haɗarin haɓakar cututtukan jijiyoyin bugun gini, amma jimlar waɗannan abubuwan.

Matsayi na cholesterol na al'ada ya bambanta tare da shekaru kuma yana iya ƙaruwa yayin da mutum yake girma da girma. Teburin yana nuna jinkirin abun da ke cikin ƙwayar ƙwayar ƙwayar cuta cikin al'ada ta maza.

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.

Tebur ya nuna cewa halaye na bayanan lipid sun bambanta da shekaru. Don haka, alal misali, alamomi na kwayar cholesterol a cikin maza bayan shekaru 30 sun sha bamban sosai da alamu na yau da kullun a cikin samartaka.

Likita mai halarta ne kawai zai fassara sakamakon gwajin!

Buƙatar cholesterol

Bukatar yau da kullun na cholesterol kusan iri ɗaya ce ga wakilan mata da maza daban. A matsayinka na mai mulkin, jikinmu yana buƙatar 800-1200 mg na cholesterol kowace rana. Koyaya, mafi yawan wannan adadin (60-70%) ana yin shi ta sel hanta, kuma bashi da alaƙa da cin abinci. Saboda haka, yawan cholesterol daga abinci kada ya wuce 300 MG kowace rana. In ba haka ba, har ma da abincin abincin da kansa zai iya zama maɓalli ga ci gaban hypercholesterolemia.

Muhimmin ka'idodin abinci mai gina jiki

Yakin da ke tattare da cholesterol ya dogara ne da lura da tsauraran matakai amma ingantattun ka'idodi game da tsarin abinci da kuma ka'idodi na babban cholesterol:

• Duk wani mai haƙuri yana buƙatar ƙara yawan abincin tare da hadaddun carbohydrates: gurasar hatsi, hatsi, kayan lambu da 'ya'yan itatuwa. Carbohydrates ya kamata ya zama tsakanin 50 da 60% na abincin yau da kullun. A bu mai kyau ku sayi burodi daga hatsin rai ko gari kamar gari, ku ci taliya kawai nau'in taliya mai wuya.
• Mafi kyawun tushen furotin ga jikin mutum su ne kifi, cuku gida ko ƙananan mai mai jan nama. A lokaci guda, akwai wasu ƙuntatawa akan taro na samfurin da aka ƙone - cuku gida da kifi za a iya ci har zuwa 150 gr. kowace rana, da jan nama - har zuwa 100 gr. Bugu da kari, marasa lafiya suna da shawarar fararen nama (kaza, zomo), amma tare da pre-skinned. Ba da shawarar cin naman soyayyen nama ba. Zai fi kyau ku ɗanɗar da shi ko a dafa shi, kuma a yi amfani da kwanon abinci na kayan lambu da ganye.
• Ya kamata a cire gwaidar ƙwai a cikin abincin, saboda yana ƙunshe da babban adadin cholesterol.
• Dole ne a rage yawan tataccen carbohydrates a cikin mafi karanci, tunda ana canza glucose cikin sauki mai, wanda za'a iya amfani dashi don hada kitsen mai da yawa.
• Abubuwan da ke cikin madara yakamata su kasance masu ƙoshin mai, ko kuma da ƙarancin mai mai. Zai fi kyau kullun ƙi cream da kirim mai tsami.
• Abincin ya kamata ya zama juzu'i - sau 5-6 a rana a cikin ƙaramin rabo. Abincin na ƙarshe ya kamata a aiwatar da sa'o'i 3-4 kafin zuwa gado.

Abincin da ke da babban ƙwayar cholesterol a cikin maza yana dacewa da kowane irin abinci na yau da kullun na mutum mai lafiya, kuma baya haifar da mummunar ƙarancin abinci ko ƙin abinci mai lafiya.

Kayayyakin da za a cire su daga abinci

Likitocin sun bambanta samfura da dama ko abubuwan da suka samo asali, waɗanda yakamata a cire su gaba ɗaya daga cikin abincin, saboda tasirinsu akan ƙwayar mai da ƙaruwa a yawan ƙwayar cholesterol a cikin jini:

• Fats na asalin dabba (na dafuwa, naman alade da sauransu), man alade na kowane nau'i, margarine da man shanu.
• Sausage rabin-kayan kayayyakin tsiran alade: kyafaffen dafaffun sausages, sausages, naman alade.
• Kayan da aka yi masana'anta, kayan miya da mayonnaise.
• Abincin abinci mai sauri: hamburgers, soyayyen faranti, popcorn da ƙari,
• Abincin gwangwani da samfuran da aka gama amfani da su, kamar daskararren abinci, sandar nama, sandunansu, stew da sauran su.

Duk waɗannan samfuran sun ƙunshi babban adadin cholesterol da mai, wanda ke cutar da lafiyar mutum da ke ɗauke da cutar hypercholesterolemia.

Abincin wanda amfaninsa yakamata ya iyakance

• Nama na nau'ikan mai (naman alade, Goose, duck, da sauransu).
• Kewayon abincin teku (wasa, squid da shrimp).
• Kayan kwalliya
• Ganyayyaki mai mai da ɗanɗano madara-cream - cream, cuku mai wuya.

Amfani da waɗannan samfuran yakamata ya iyakance, amma ba a buƙatar cikakken sakin su.

Abincin Abinci na Hypercholesterolemia

Ga kowane haƙuri, mai ilimin hanyoyin kwantar da hankali sun tattara nasa abincin, ko tare da halartar ƙwararren masanin abinci. An zaɓi abincin ne bisa ƙa'idodin da aka riga aka bayyana.

An fitar da tsarin samfurin abinci mai kyau a ƙasa kuma an bada shawarar shi azaman kayan farawa don cin abinci.

• Karin kumallo A'a 1 - gida na cuku gida (babu fiye da 2) da ruwan 'ya'yan itace ko kuma ruwan' yaushi (gilashin 1).
• Karin kumallo A'a 2 - salatin kayan lambu ba tare da miya ba.
• Abincin rana - barkono da aka dafa da shinkafa da kaza.
• Abun ciye-ciye - kowane 'ya'yan itace (apple, pear, da sauransu), burodi na hatsi tare da cuku mai ƙarancin mai.
• Abincin dare - kayan lambu miyan tare da ƙarancin mai mai mai ƙima.

• Karin kumallo A'a 1 - salatin nunannun kayan lambu.
• Karin kumallo A'a 2 - burodin hatsi tare da matsawa da kuma gilashin ruwan 'ya'yan lemun tsami
• Abincin rana - miyan kayan lambu, salatin tare da feta cuku, kayan lambu da ganye.
• Abun ciye-ciye - muesli da yogurt na halitta.
• Abincin dare - steamed kifi.

• Karin kumallo A'a 1 - omelet daga 2-3 qwai ba tare da gwaiduwa ba.
• Karin kumallo A'a 2 - salatin kayan lambu ba tare da miya ba.
• Abincin rana - barkono da aka dafa da shinkafa da kaza.
• Abun ciye-ciye - kowane 'ya'yan itace (apple, pear, da sauransu), burodi na hatsi tare da cuku mai ƙarancin mai.
• Abincin dare - kayan lambu miyan tare da ƙarancin mai mai mai ƙima.

• Karin kumallo A'a 1 - cuku mai karamin kitse mai tsami tare da cokali na kirim mai tsami da ruwan 'ya'yan itace mai matsi.
• Karin kumallo A'a 2 - apple ko innabi.
• Abincin rana - miyan kayan lambu, gurasar hatsi tare da feta cuku.
• Abincin rana bayan rana - salatin tare da kwai (ba tare da gwaiduwa ba) da kayan lambu sabo.
• Abincin dare - kayan gasa ko abinci.

• Karin kumallo A'a 1 - garin gero tare da kabewa.
• Karin kumallo A'a 2 - gilashin yogurt na halitta tare da ƙarancin mai mai yawa ko kefir.
• Abincin rana - dafa shinkafa tare da kayan lambu da kaza.
• Abun ciye-ciye - ayaba, apple ko wasu 'ya'yan itace.
• Abincin dare - kayan lambu miyan tare da ƙarancin mai mai mai ƙima.

• Karin kumallo A'a 1 - gilashin ruwan da aka matso da shi.
• Karin kumallo A'a 2 - salatin kayan lambu tare da ganye.
• Abincin dare - dafaffen wake, karamin yanki na farin nama da tumatir.
• Abun ciye-ciye - gilashin kefir da burodin hatsi duka.
• Abincin dare wani stew kifi ne.

• Karin kumallo A'a 1 - gida cuku mai-mai mara-mai-mai mai mai kadan, gilashin ruwan 'ya'yan itace apple.
• Karin kumallo A'a 2 - Persimmon.
• Abincin rana - miyan kayan lambu, yanka biyu na burodin hatsi duka.
• Abincin rana bayan rana - salatin kayan lambu, qwai biyu (ba tare da gwaiduwa ba).
• Abincin dare - taliya mai wuya tare da cuku.

Tsarin menu na mako zai ba ka damar nuna cewa marasa lafiya suna ci gaba da karɓar abinci mai kyau duk da ƙarancin samfuran. Babban abu shine ƙirƙirar abincin da zai dace da haƙuri kuma ya bambanta.

Ya kamata a cire abincin da ke haɓaka cholesterol daga abincin.

Canja a cikin abinci saboda tsufa

Abubuwan da jikin mutum ke buƙata na gina jiki da halaye na rayuwa sun dogara da shekarun mutumin. Sabili da haka, akwai ƙarin tarawa a cikin abubuwan da aka ambata a sama dangane da tsarin shekaru.

Lokacin da yake da shekaru 30-35, jikin mutum yana buƙatar ɗimbin ɗumbin abubuwan gina jiki. A wannan batun, abincin da ke da wadataccen furotin (kaza, cuku mai ƙananan kitse) yakamata ya kasance cikin abincin a cikin adadi mai yawa. Yana cikin wannan zamani cewa hypercholesterolemia ya fi sauƙi a gyara tare da canji a salon rayuwa da abinci.

A lokacin da ya fara tsufa, bukatun jiki suna canzawa: karancin amino acid da protein ana buƙatar su, amma ana kuma samun raguwar adadin metabolic, wanda ke haifar da saurin samuwar tsopose nama da canji a cikin rabo na lipids a cikin jini. A wannan batun, ana bada shawarar maza sama da 40 da su iyakance yawan cin abinci na carbohydrates mai sauri kamar yadda zai yiwu. A lokaci guda, jiki yana buƙatar ɗumbin ƙwayoyin kitse na polyunsaturated mai yawa, waɗanda ke da tasiri ga yanayin gado na jijiyoyin bugun gini, kwakwalwa.

Ana buƙatar hanyar mutum don kowane takamaiman mutum wanda ke da hypercholesterolemia, wanda ya dogara ba kawai kan matakin cholesterol a cikin jini ba, har ma a kan bayanan da aka samu akan salon rayuwa, abinci na mutum, cututtukan da suka gabata da kuma bayanan da suka danganci su. Zaɓi tsarin abinci kuma ku ci abinci ya kamata ya zama ƙwararren likita wanda yake da ra'ayi game da ka'idodin tsarin abinci mai lafiya tare da ƙwaƙwalwar ƙwaƙwalwar ƙwayoyi kuma yana da ikon fassara bayanan nazarin asibiti da kuma nazarin dakin gwaje-gwaje.

Jerin abinci na cholesterol-jini

Don guje wa karuwar ƙwayar cholesterol a cikin jini, ya wajaba don iyakance yawan cin abinci na waɗannan samfuran (kuma a cikin yanayin yayin da matakin ya ƙaru sosai, watsi da su gaba ɗaya):

Kayan Yolk. Yawancin ƙwayar cholesterol ana same ta a gwaiduwa na ƙwai na kaza. 100 g na gwaiduwa ya ƙunshi 1234 mg na cholesterol. Kuma gwaiduwa ɗaya sun ƙunshi kimanin 210 MG, yayin da kwai gaba ɗaya shine 212 MG.

Koyaya, kwai abu ne na gauraye, saboda ban da cholesterol, kwai kuma ya ƙunshi 400 mg na lecithin, wanda ke rage matakin mummunan cholesterol a cikin jini. Kuma yana da gwargwadon abin da ake buƙata don haka cholesterol daga gwaiduwa ba ya cutar da jiki.

Hoda, hanta. Tunda kwayar cholesterol ke aiki da hanta, mafi yawa yawan kwayar cholesterol a jikinta ana samunsu a wannan sashin. Cholesterol ya ƙunshi dukkan jita-jita daga hanta: pastes, da dai sauransu. Har zuwa 500 mg na cholesterol a cikin 100 na samfurin.

Kifi mai kaifi Duk nau'ikan caviar sun ƙunshi adadin ƙwayar cholesterol, har zuwa 300 MG a kowace gram 100.

Maɓallin Butter. Kwanan nan, an maye gurbin mai na yau da margarine da dabino. Waɗannan samfurori, kodayake ba su da yawa cikin cholesterol, suma ba su da ƙasa, kuma wataƙila mafi cutarwa

Shrimp A cikin jatan lande, abun cikin cholesterol yayi yawa sosai. A cewar majiyoyin Yammacin Turai, shrimp ya ƙunshi 150-200 mg na cholesterol, kuma bisa ga adadin gida na 65 kawai.

Abinci mai sauri (abinci mai sauri). Yana da mai kitse mai yawa, dangane da wanda hanta ta samar da adadin kuzarin cholesterol domin hadewar kayan narkewar abinci.

Margarine Kamar yadda aka saba, cholesterol baya dauke dashi, tunda aka sameshi daga kitse na kayan lambu. Koyaya, margarine yana da wadata a cikin ƙoshin trans, wanda shine mai wahalar aiki ga hanta. A sakamakon haka, ana tilasta jikin ya samar da adadin kuzari mai yawa.

Sausages, kyafaffen nama. Sun ƙunshi cholesterol a se, kuma suna da wadatar ƙoshin mai, wanda ke buƙatar cholesterol a sarrafa.

Kayan shafawa Mafi girman mai mai wannan kayan kiwo, shine mafi yawan cholesterol din hanta yayi aiki sosai, kuma yayi yawa a cikin jini.

Cheese kayayyakin. Cuku, kodayake ba mai riƙe da rikodin cholesterol ba, har yanzu yana ɗauke da shi. Mafi girman maida hankali ne a cikin cuku mai wuya.

Duk da wannan, batun da ake takaddama akai shine rawar abinci a cikin yawan kiba. Ba a tabbatar da dangantakar da ke tsakanin karuwar cholesterol da abincin mutum ba. Saboda haka, shawarwari don ƙin wannan ko abincin ba shakka. A cikin mutum mai lafiya, ƙara yawan ƙwayar cholesterol ƙaramin matsala ce da jiki zai iya jure kanta.

Jerin rage yawan abinci na cholesterol

Yawan cin abinci da yawa yana ba da gudummawa ga daidaitawar cholesterol na jini:

Abincin yana da wadataccen mai-mai da yawa. Idan mutum yana da babban matakin cholesterol a cikin jini, yana da ma'ana ya maye gurbin abinci mai cike da kitsen dabbobi tare da abinci mai dauke da fitsarin kayan lambu. Waɗannan sun haɗa da, alal misali, man sunflower, man zaitun, avocados, da dai sauransu Amfani da abincin da ke amfani da fats na kayan lambu na iya rage cholesterol jini da kusan 20%.

Kayan hatsi (bran).Duk da cewa masana'anta ta hanyar kwastomomi ne, sunada kayan aiki masu mahimmanci a yaki da cholesterol. Tushen bran shine fiber, wanda ke taka rawar "ballast" kuma yana hana karuwar cholesterol zuwa bangon hanji da kuma kara shiga cikin jini. Godiya ga bran, zaku iya rage cholesterol da kusan 15% (7-15%).

Flaxseed. Flaxseed an nuna yana da tasiri wajen sarrafa ƙwayoyin cuta. Dangane da binciken, kawai 45-50 grams na tsaba a kowace rana na iya rage cholesterol da kusan 8%, kuma a wasu yanayi - da 15%.

Tafarnuwa. Garin tafarnuwa yana da matukar taimako wurin kawar da kwayar cholesterol a cikin jini. Zai iya rage matakin wannan abun da kusan kashi 12%.

Gyada (almon). Idan kun yarda da karatun, yawan almon yana da fa'ida a kan tasirin cholesterol a cikin jini. Cin shi yana taimakawa rage yawan yawan giya mai yawa ta hanyar 8-10%.

'Ya'yan itãcen marmari, kayan lambu, berries na launi ja. Abincin tsirrai masu launin ja sun ƙunshi launi na gama gari, lycopene. Shi ne ya ba da wannan launi ga kayan lambu, 'ya'yan itatuwa da berries. Masana kimiyya ba su iya gano dangantaka ta kai tsaye tsakanin kuzarin cholesterol da kuma yawan sinadarin lycopene da aka cinye ba, amma bisa ga wasu rahotanni, haɗuwarsu a cikin abincin na iya rage cholesterol da kusan 18%.

Kirki, walnuts, pistachios. Suna da ikon cire cholesterol. Koyaya, ana ganin mafi girman tasirin aikinsu yayin haɗuwa tare da rage yawan amfani da abinci mai ƙima wanda ke haɓaka cholesterol. A wannan yanayin, kwayoyi na iya rage adadi ta hanyar 9-10%.

Gari sha'ir, gyada. Sha'ir ya fi dacewa don sarrafa ƙwayar cholesterol fiye da alkama na alkama. Masu binciken sun samo irin waɗannan sakamakon. Sha'ir ya sami damar rage cholesterol jini da kusan kashi 8%.

Tea (kore). A al'adance an dauke shi da amfani ne a Gabas. Kodayake ikonta na kawar da cholesterol yana ƙasa da sauran samfuran akan wannan jerin (kusan 4-5%), yawan shan shayi yana samuwa ga kowa.

Cakulan (duhu, tare da kayan koko foda aƙalla 70%). Kamar koren shayi, yana da ƙaramar ikon da za a iya kawar da cholesterol (4-5%). Ko ta yaya, amfanirsa ba kawai yana wahalar ɗan adam ba ne, har ma yana da daɗin gaske.

Shin mai zai yiwu tare da babban cholesterol?

Haɓaka aiki mai kyau na masana'antar abinci ya haifar da gaskiyar cewa har ma da mafi rashin lahani kuma masani ga ɗan adam tun daga ƙuruciya ya fara zargi babban matakin cutarwa ga jiki. Wannan rabo da man shanu bai wuce ba. Amma shin samfurin kiwo mai daɗi ne da dandano da launi mai lahani, ko kuwa game da kawar da “mai yin gasa ta halitta” ne saboda yaduwar haɓaka da margarine?

Babban hujja kuma mai hujja kawai game da masu cutar da cutarwa na mai shine yawan mai mai mai da yawa. Matsakaicin mai mai ya bambanta daga 72% zuwa 82%, wanda yake da yawa sosai.

Koyaya, suna mai da hankalinsu ga wannan alamari na yau da kullun, masu adawa da mai ba su la'akari da wasu dalilai da yawa:

An gudanar da binciken kimiyya. Masana kimiyya sun tattara kungiyoyin sarrafawa guda biyu. Activelyaya daga cikin cinye man shanu sosai. Sauran ɗayan maye gurbinsa: yada da margarine. A yayin gwajin, an gano cewa matakin cholesterol a cikin jinin batutuwa daga rukunin kulawa na farko bai ƙaru ba, bugu da ƙari, a cikin wasu, yawan ƙwayoyin cholesterol ya zama ƙasa da alamar farko. Membobin rukuni na biyu suna da matakan cholesterol sama da alamar farko kuma sama da ƙa'idar aiki. A bisa al'ada, wannan ba zai iya zama ba, kuma an ƙirƙiri yaduwar da margarine daga abubuwa na roba da kitsen kayan lambu. Koyaya, don aiki ta jiki, suna buƙatar ƙarin ƙoƙari, sabili da haka, hanta dole ne ta yi aiki da wahala sosai kuma ta samar da cholesterol,

Man bota na halitta ya ƙunshi cholesterol ba kawai, har ma da sinadarai kamar su lecithin. Yana haifar da akasin haka ta hanyar rushe kwayoyin halittar cholesterol da rage girman hankali a cikin jini. Matsakaicin abun ciki na lecithin da cholesterol a cikin man shanu yana cikin daidaituwa, saboda wanda za'a iya jayayya cewa man ba shi da tasiri a jiki.

An kuma yi gwaje-gwajen a berayen. Sakamakon ya kasance daidai. Butter ba kawai ba yana ƙaruwa ba, har ma yana iya rage ƙwayar cholesterol.

Koyaya, dole ne ku fahimci cewa muna magana ne game da amfani da sabon man shanu, amma ba frying a kansa ba!

Saboda haka, ba shi da mahimmanci a amince da shawarar da aka bayar kan iyakance yawan man shanu. Kodayake ya ƙunshi cholesterol kuma yana da yawa a cikin mai mai yawa, ƙwaƙwalwar ƙwayar cuta tana daidaita ta hanyar lecithin, kuma mai ya fi dacewa da jiki fiye da samfuran roba. Saboda haka, in mun gwada da sauki narke. Hare-hare ta hanyar masu gabatar da kara game da salon rayuwa mai inganci a wannan yanayin ba za a yuwu ba. Koyaya, yin amfani da man shanu bai dace ba. A cikin kowane abu yana da mahimmanci a jagoranci shi ta hanyar ma'auni.

Shin ƙwai suna haɓaka cholesterol?

Kowane mutum yana cinye ƙwai. Kayan kwaya na kaji a kowane tebur. Kwanan nan, duk da haka, an yi kira mafi sau da yawa don iyakance cin kwai, kuma musamman masu ba da goyon baya game da yanayin rayuwa masu ƙoshin lafiya suna bayar da shawarar cikakken ƙin kwai. Wannan matsayin da ake amfani da shi ya saba da aiki, kuma labarin karya cutarwa na qwai ya dade a debunked.

A cikin kasashen Yammacin Turai da Amurka, an gudanar da binciken ne a farkon karni na 20, wanda a bisa hakan ne ya nuna kwai ya kunshi kwayar cholesterol, kimanin kashi 1234 a kowace gram 100 na samfurin, babban adadi. Babban yanayin tashin hankali na cholesterol ya faru ne a cikin 70s. A Yammacin Turai, labarin tatsuniya game da rawar da qwai ke haɓaka cholesterol da haɓakar ƙwayoyin jijiyoyin bugun jini a cikin shekarun 90; har yanzu suna cikin Rasha da ƙasashen CIS.

Matsalar ita ce, masu ba da izini game da ka'idar cholesterol na atherosclerosis da abokan hamayya da ƙwai ba su la'akari da mahimman mahimman batutuwa.

Sun ci gaba daga gaskiyar cewa babban taro na cholesterol yana da haɗari a cikin kanta kuma yana haifar da katange tasoshin jini ta hanyar matakan cholesterol (plaques). Gaskiya ne, amma labarin da ake ɗauka cewa mafi yawan ƙwayoyin abinci mai tasirin cholesterol, mafi girman taro na cholesterol a cikin jini, ba daidai bane.

Yana da muhimmanci a kiyaye abubuwa guda biyu:

Cholesterol ba ya wanzu a cikin yanayinsa na kyauta. Yana gudana cikin jiki ta hanyar kariya ta musamman,

Cholesterol kadai ba "mai kyau" ba "mara kyau." Zai iya zama haka kawai cikin "kumburi" tare da sunadarai.

Lokacin da cholesterol ke hulɗa tare da sunadarai na jigilar kaya, ko dai ƙarancin lipoprotein (aka LDL) ko kuma yawan lipoprotein mai yawa (HDL). Cholesterol-ƙarancin ƙarancin jini shine abin da ake kira "mummunan cholesterol." Shine wanda ya zauna a jikin bangon jijiyoyin jini. Yawancin girma - "cholesterol mai kyau."

Ba shi yiwuwa a faɗi daidai abin da mai mai ƙiba zai juya daga ƙwayayen kaza a gaba. Dukkanta ya dogara ne akan samfuran da aka ci a hanya. Misali, ƙwaiyen soyayyen a cikin man shanu tare da sausages zasu taimaka wajen samar da cholesterol "mara kyau". Kwai mai wuya-ba. Amma a wannan yanayin, ba duk abin da mai sauƙi ne ba, kuma wannan bayanin ba alama ce ba.

A kowane hali, adadin kwalaben kwala (koda “mara kyau”) zai yi kadan sosai har ya kasa haifar da mummunan sakamako ga lafiyar dan adam.

Kuma baicin, kar ku manta cewa qwai - ainihin ɗakunan lecithin - har zuwa 400 MG a kwai ɗaya. Yana rage cholesterol mara kyau kuma yana da yawancin kaddarorin masu amfani.

Don haka, babu hani akan yawan adadin qwai. Idan mutum yana da koshin lafiya, zai iya cin ƙwai da yawa yadda yake so.Abun hane-hane ya shafi mutane kawai wanda aka ƙaddara takamaiman matakan metabolism, sakamakon wanda aka samar da "mummunan" cholesterol. Koyaya, adadin waɗannan mutane kaɗan ne kaɗan.

Abin da ya sa a duk faɗin duniya, masu cin abinci, masana game da mahaifa, likitocin zuciya suka ware ƙwai daga jerin samfuran cutarwa.

Yaya yawan cholesterol da ke cikin shrimp?

'Yan shekarun da suka gabata, shirin da Elena Malysheva ya jagoranta ya ba da sanarwa game da cutarwa na jatan lande. Idan kun yarda da mai masauki, shrimp yana dauke da babban adadin cholesterol, sabili da haka yana da matukar illa ga lafiyar kuma yawan amfani da su na iya haifar da ci gaban atherosclerosis.

Shin da gaske lamarin yake? Tabbas, waɗannan crustaceans sune ainihin nasara a cikin cholesterol a tsakanin dukkanin abincin teku. Cakuda cholesterol a cikinsu ya kai kimanin milimita 190 a cikin kilo 100 na samfur. Wannan ƙasa da abin da ke cikin ƙwar kaza, amma har yanzu da yawa. Ba ya la'akari da cewa shrimp din ya ƙunshi mafi ƙarancin mai da mai mai mai yawa. Saboda haka, kawai bazai iya ba da gudummawa ga sakamakon ƙwayar cuta mara kyau ba.

Bugu da kari, jatan lande na dauke da abubuwa masu amfani da yawa: F, K, Ca, I (ya wajaba don aiki na yau da kullun na thyroid gland shine yake), bitamin da sauran mahadi na dole. Ya zama abin rikitarwa: shrimps suna buƙatar cinyewa, saboda suna da amfani sosai, amma ba za'a iya cinye su ba, tunda abubuwan da ke cikin cholesterol a cikin waɗannan crustaceans suna da yawa.

Don fahimtar batun kuma a ƙarshe kawo ƙarshen batun haɗarin shrimp, yana da daraja juya zuwa kwarewar waje.

A farkon shekarun 90s, barkewar cholesterol ta yi rauni a cikin kasashen Yammacin Turai, duk da haka, magana ta fara game da cutarwa na jatan lande. Dalilin wannan shine binciken da aka yi a ƙarshen 60s, jigon wanda shine gwaji mai zuwa.

Controlungiyar sarrafawa tana ciyar da jatan lande, kusan gram 290 kowace rana. Sakamakon ma'aunin sarrafawa, ya juya cewa yawan cholesterol a cikin jinin dukkan batutuwa ya karu. Koyaya, ba kawai "mummunan" cholesterol ya karu ba, har ma yana da "kyau". Haka kuma, “mai kyau” ya ninka na ninki biyu. Wannan yana nufin cewa hadarin atherosclerosis ya zama ƙasa kaɗan, kuma jatan lande ba zai iya haifar da wannan cutar mai haɗari ba. Mutane 18 suka halarci gwajin. Tabbas, wannan rukunin na sarrafawa ba za a iya ɗaukarsa mai nuna fifikon gaskiya ba, tunda akwai ƙididdiga masu yawa

Amma a cikin kasashen Yammacin Turai, shrimp ba a da lahani a yau. A zahiri, za a iya tabbatar da labarin game da fa'idodin ƙwaƙwalwa ta hanyar yawan mace-mace daga cututtukan zuciya a cikin ƙasashen Asiya. Don haka, Japan tana cikin wannan wurin a ƙarshen ƙarshe.

Yana da mahimmanci a tuna cewa ƙwayar cholesterol a cikin samfuran ta juya zuwa "mara kyau" ko "kyakkyawa" ba ta kanta ba, amma ƙarƙashin ikon samfuran da ke da alaƙa. Idan shrimp wani bangare ne na kowane mai kitse, yuwuwar sauya sinadarin cholesterol zuwa tsari mai cutarwa yana da girma. Bayan yin soya a cikin man shanu kuma lokacin cinye tare da abinci mai mai, amfanin shrimp ya ragu sosai, amma cutarwa ya zama ya dace.

Don haka, bayanin da ake yadawa daga hotunan talabijin ba koyaushe gaskiya bane. Shrimps dafa shi a hanya mafi kyau kuma ci tare da abinci 'daidai' zai amfana kawai. Soya a cikin man shanu na iya ƙara yawan ƙwayar cholesterol, amma a wasu adadi, amfani da ƙwayar shrimp da aka dafa ta hanyoyi "masu cutarwa" abu ne mai karɓa. Yana da mahimmanci a san ma'aunin.

Shin giya na tashe kolesterol?

A tsakanin mutane talakawa, akwai manyan mahanga biyu dangane da tasirin giya kan tarowar jini. Wasu suna jayayya cewa barasa shine mafi daɗin guba wanda ke taimakawa ƙara yawan ƙwayar giya. Wasu, da bambanci, sun gamsu da fa'idar giya da ikonta na rushewa da cire cholesterol. Duk waɗannan abubuwan, da sauran wakilcin ba daidai bane.

Lokacin yanke shawara game da tasirin samfuran da ke dauke da barasa akan matakan cholesterol, dole ne a la'akari da maki da yawa:

Yana da mahimmanci a san irin nau'in barasa ya ƙunsa.

Yana da mahimmanci a yi la’akari da yawan abubuwan sha.

Mafi yawan lokuta, mutane suna amfani da vodka, wuski, giya ko barasa don yaƙar cholesterol. Suna da kayan daban daban kuma suna shafar jiki ta hanyoyi daban-daban:

Wuski Whiskey, wanda aka shirya akan malt, yana da tasirin tasirin cholesterol. Gaskiyar ita ce, wannan giya ta ƙunshi ƙwayar antioxidant mai ƙarfi - ellagic acid. Tana yin gwagwarmaya na yakar tsattsauran ra'ayi kuma tana da ikon kawar da kwayar cholesterol,

Vodka Vodka baya iya yin amfani da wani sakamako na warkewa (idan ya shafi cholesterol). Amfani dashi ba kawai bashi da amfani daga mahangar likita, amma kuma yana da haɗari. Sau da yawa masana'antun da ba a san su ba suna amfani da giya ta fasaha (methyl maimakon ethyl) don rage farashin kayan samarwa (abin da ake kira vodka "vodka"). Methyl na iya haifar da guba mai tsanani, kusan koyaushe yana tare da cikakken asarar hangen nesa. A kashi na mutuwa kusan rabin tablespoon. Don haka, kukan cholesterol tare da vodka, kuna iya rasa lafiyar, har ma rayuwa,

Cognacs, giya. Cognac da masu shan giya suna da wadata a cikin abubuwan halittu masu aiki. Suna da tasirin sakamako na antioxidant kuma sun sami damar rage cholesterol,

Ruwan giya. Kamar cognac, giya yana da sakamako na antioxidant da sakamako na maganin antioxidant.

Don haka, daga duk giya, cognacs, malt whiskeys da kyakkyawan giya na iya yin tasirin ko kuma rashin illa ga lafiya. Amma amfani da su ba tare da kulawa ba yana haifar da mummunan sakamako, kuma babu magana game da fa'ida. Kamar kowane magani, yana da mahimmanci a bi ka'idodin "sashi".

Maganin warkewa shima ya dogara da nau'in sha. An kyale mutum cikakke lafiya mai dauke da kwayar cutar hakora:

35-45 ml na giya ko barasa,

145155 ml na busasshiyar giya,

40 ml na malt whiskey.

Dole ne a cinye wannan adadin a cikin sati, kuma ba kowace rana ba. Kada ka manta cewa lokacin shan magunguna da yawa don magance cholesterol, an hana shan barasa. Idan kun sha waɗannan kwayoyi a layi daya tare da barasa, ba za a sami tasirin warkewa ba, kuma sakamako masu illa zasuyi ƙarfi sosai.

Don haka, barasa a wasu allurai, kodayake yana iya yin tasirin sakamako game da tasirin cholesterol, bai kamata ku ɗauki shan shi ba saboda magani.

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!

Tumatir tare da babban cholesterol

Masana kimiyya a Ostiraliya sun tabbatar da cewa tumatir da cholesterol ba su dace ba. Lycopene - wani abu mai launi wanda aka sanya a cikin kayan lambu, ya daidaita tare da rushewar kwayoyi na cholesterol "mara kyau", sun fi tasiri fiye da wakilan masana'antar magunguna. Abin da ya sa aka shawarci masana abinci masu gina jiki su hada tumatir a cikin abincinsu na yau da kullun. Kayan lambu suna da amfani musamman ga mutanen da ke fama da cututtukan zuciya.

Hadarin dake tattare da babban cholesterol

Fats da aka haɗa ta hanta suna samar da jikin mu cike da aiki. Cholesterol ya shiga cikin metabolism da halayen hada abubuwa na oxidative. Koyaya, tare da karuwa, matsalolin kiwon lafiya masu mahimmanci sun tashi:

• Kwayar jijiyoyin bugun jini tare da plalestrolrol plaques (atherosclerosis)
• ischemia na gabobin ciki
• infarction na zuciya
• bugun jini
• angina pectoris

Don daidaita cholesterol, likitoci suna ba da umarnin abinci na musamman. Tushen kowane lafiyayyen abinci ya haɗa da 'ya'yan itatuwa da kayan marmari.

A wasu bayanan zaka iya samun bayanai game da adadin kuzari na tumatir. Sabili da haka, mutane da yawa marasa lafiya waɗanda aka ba da shawarar abinci, yi ƙoƙarin guje wa wannan kayan lambu. Shin hakanan da gaske ne kuma yana yiwuwa ga tumatir tare da ƙwayar cholesterol sosai, zamu fahimta.

Menene lycopene?

Ganyen jan launi, saboda wanda tumatir ke samo launinsu kuma akwai ruwan zinari. Hakanan an gabatar dashi a cikin 'ya'yan itatuwa da sauran kayan lambu (barkono ja, rosehip, kankana). Amma jagora a cikin kayan launi ya kasance har yanzu tumatir ja. A cikin kayan lambu masu launin rawaya da kore, ƙasa da lycopene.

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.

Al'adar jikin ta tayi saurin dauke shi, a hankali ta tara shi. Yawancin wadatar da aka samar da ƙwayar ƙwayar ƙwayar cuta, ana kiyaye shi mafi aminci ga tsarin zuciya da jijiyoyin jini. Da zaran jikin ya rasa launi, zai fara amfani da shi daga hannun jari. Sabili da haka, tumatir tare da babban cholesterol ba kawai zai yiwu ba, amma dole ne a cinye shi.

An tabbatar da cewa mutanen da ke da yawan tattarawar lycopene a cikin jini ba su da yiwuwar kamuwa da ciwon zuciya.

Tare da hypercholesterolemia, idan mutum bai cinye tumatir, bayan kwanaki 12-14, za a rage ajiyar lycopene da rabi, kuma matakin "mummunan" cholesterol yana ƙaruwa da 25%. Pigment ya fi dacewa a cikin nau'ikan salatin tumatir wanda aka kera shi da mai kayan lambu.

Kayan Tumatir

Masana kimiyya sun gwada mutane da keɓaɓɓen cholesterol. Makonni uku, batutuwa sun cinye giram 50 na ketchup ko man tumatir. Sakamakon ya kasance mai wahala. Babu shakka a cikin duk masu haƙuri, adadin "mummunan" cholesterol ya ragu da kwata.Ya juya cewa lycopene a hade tare da sauran abubuwa masu amfani yana da kyawawan halaye akan jikin mutum:

• Abubuwan anti-mai kumburi - tumatir tare da babban cholesterol yana rage kumburi da ganuwar jijiyoyin jiki, wanda ke haifar da rage kitsen jiki. 'Ya'yan tumatir masu zafi ba su da ganyayyaki kaɗan fiye da kayan lambu. sabili da haka, a lokacin hunturu, zaka iya amfani da manna tumatir.
• Anti-burn Properties - na yau da kullun yawan tumatir yana bawa mutane fararen fata kada su sha kunar rana a jiki.
• Hairarfafa gashi - Vitamin A abun ciki a cikin kayan lambu yana yaƙi da asarar gashi kuma yana inganta tsarin gashi
• M saukar karfin jini - potassium da ke cikin tumatir yana rage karfin jini da kashi 12%
• Tasirin antioxidant - suna da tasirin farfadowa da ƙarfafa sel daga tasirin waje
• Metabolism na lipid - hanyar da ake amfani da tasirin lycopene akan samar da cholesterol ba shi da cikakkiyar fahimta, amma an tabbatar da cewa za a iya amfani da tumatir don cholesterol da kara girman jiki.
• Yin gwagwarmayar rashin bacci - tumatir na dauke da bitamin C mai yawa, wanda ke inganta ingancin bacci. Idan kun ci karamin adadin 'ya'yan itace ko man tumatir a abincin dare, zaku iya mantawa game da rashin bacci

Bugu da kari, tumatir suna da matukar amfani ga kiba. Acid da ke cikin 'ya'yan itatuwa sun karya fitsari kuma a hankali cire su tare da gubobi daga jiki.

Je zuwa teburin abin da ke ciki

Tumatir tare da babban cholesterol

Don inganta metabolism mai, ana buƙatar tumatir ja cikakke. Kuna iya amfani dasu a kowane lokaci na rana kuma a kowane fanni: yanki na kayan lambu a kan sandwich, salatin tare da kayan lambu, miya tumatir tare da taliya ko wani kwanon abinci. A cikin hunturu, ana ba da izinin tumatir gwangwani, amma ba sau da yawa kuma ba a manyan allurai ba.

Amma likitoci sunyi gargadin cewa cin fam na tumatir baya ma'ana. Tumatir na rage cholesterol lokacin cinyewa, misali, 50g na tumatir manna ko 400ml ruwan tumatir a rana. Wannan adadin a rana ya isa ya rage taro na cholesterol da kashi 10-15%.

Tumatir baya da sinadarin cholesterol, saboda haka ana bada shawarar mutane masu lafiya suyi amfani dasu don hana atherosclerosis, karfafa tsarin garkuwar jiki da kuma daidaita jikin tare da abubuwa masu amfani.

Ruwan tumatir

Shin tumatir suna da babban cholesterol a cikin ruwan 'ya'yan itace? Bari muyi kokarin gano ta.

Ruwan 'ya'yan itace da aka matse daga tumatir yana da wadatuwa a cikin abubuwan halittar da ake da su da kuma bitamin lafiya. Ba wai kawai yana daidaita sukari da matakan cholesterol ba, amma yana hana bayyanar sel Kwayoyin, yana ƙarfafa tsarin rigakafi da tsarin juyayi.

Akwai ruwa mai yawa a cikin ruwan tumatir. Wannan ƙimar tana da mahimmanci musamman daga masana ilimin abinci. Sabili da haka, tumatir babban bangare ne na kowane irin abincin ganyayyaki. 100g ruwan 'ya'yan itace a kowace rana yana cike jiki da bitamin A, B, E da C, kuma a lokaci guda suna dauke da adadin kuzari 30 kawai.

Don rage ƙwayar cholesterol, ya isa a sha gilashin ruwan tumatir kowace rana. A tsakanin wata guda, yawan narkewar abinci mai narkewa, al'ada yana motsa jini, haɓaka jini yana inganta, kuma ƙwayoyin ƙwayar cholesterol a cikin tasoshin suna raguwa.

Don shirya abin sha mai ƙoshin lafiya da lafiya, kuna buƙatar haɗuwa a cikin 'ya'yan itace matsakaiciyar matsakaici 3, cokali na ruwan' ya'yan lemun tsami, tsunkule gishirin ɗan gishiri. Don mafi kyawun ƙwayar cuta, ana amfani da ruwan 'ya'yan itace don rabin farkon rana.

Tumatir, kamar kowane samfuri, na iya haifar da rashin lafiyar jiki a wasu mutane. Kafin yin gwaji tare da abinci mai gina jiki, ana bada shawara a cire sakamako masu illa. Sabili da haka, ana bada shawara don yanke shawara ko ana iya amfani da tumatir don cholesterol tare da mai cin abinci mai gina jiki ko likita.

Abin da aka ba shi damar ci da sha don rage cholesterol a cikin jiki

Cholesterol shine abu mai kama mai wanda hanta ke samarwa. Yana daga cikin sassan jikin mutum. Daga cikin dukkanin cholesterol a jiki, kashi 80% na hanta ne yake samarwa, kuma kashi 20% na abinci ne. Wannan abun dole ne ya kasance cikin jiki, tunda yana da nasaba da tsarin kwayoyin halittar.Amma idan kwalar kwayar ta wuce al'ada, to ya fara tsayawa a cikin jiragen, wanda hakan yakan haifar da kunkuntar lumen su. Don rage ƙimar ƙwayoyin tsoka a cikin jini, yakamata a daidaita tsarin abincin. Sabili da haka, yana da matukar muhimmanci a san abin da za ku iya ci da abin da ba za ku iya ba.

• Ka'idodin Abun Lafiya na Hypocholesterol
• Abincin da ke Haɓaka Cholesterol
• Jerin samfuran amfani
• Inganta rigakafin

A cikin maza da mata, cholesterol na jini bai kamata ya ƙaru sama da 5 mol / L ba.

Ka'idodin Abun Lafiya na Hypocholesterol

Yadda ake cin abinci don rage cholesterol a jiki? Wannan abincin da ke cikin magani ana kiransa lambar cin abinci 10. An ba da shawarar ga mutanen da ke fama da cututtukan zuciya da cututtukan hanta.

Babban dokar abincin shine rage yawan kitse da abinci mai soyayyen. Sauya kitsen dabba da kayan lambu.

• Wajibi ne a ci ƙarin kifaye na ire-iren mai.
• Ya kamata a cire kayan yaji daga abinci ko kuma yawan cin abincin su dole ne ya kasance mai ƙarancin iyaka.
• Tabbatar a tsabtace shi kafin dafa abinci, wato, yana cire fata da kitsen mai daga ciki. Kuma kawai bayan wannan zaka iya dafa abinci ku ci wannan samfur ɗin.

Abin da za ku ci don rage cholesterol? Wani mahimmin yanayin a cikin abinci na cholesterol mai hauhawar jini shine haɗuwa da ƙarin kayan lambu, 'ya'yan itatuwa da ganye, gami da hatsi daga hatsi daban-daban a cikin abincin.

Amincewa ga duk yanayin da ake buƙata na wannan abincin, shine, amfani da abinci da aka ba da izini, abubuwan da ke haifar da mai mai narkewa wani lokacin su koma al'ada ba tare da shan magunguna don rage cholesterol ba.

Wani muhimmin yanayin shine rarrabewar abinci, shine, yakamata a ɗauki abinci sau 5-6 a rana. Kuma shima ya zama dole mutum ya sha tsaftataccen ruwan sha - akalla lita 1.5 a rana.

Abincin da ke Haɓaka Cholesterol

Akwai abinci wanda yake dauke da yawan kiba. Dangane da waɗannan, waɗannan samfurori ne waɗanda ke haɓaka matakin mai a cikin jini. Sabili da haka, ana ba da shawarar mutanen da ke da irin wannan karuwa don iyakance amfanin su ko cire su gaba ɗaya daga abincin.

An sani cewa gwaiduwa kaza na kunshe da sinadarai mai yawa. Amma kuma ya ƙunshi abubuwa masu matukar amfani ga ɗan adam, alal misali, lecithin. An lura cewa a cikin kwai kimanin 212 mg na cholesterol da 210 mg na su kawai a cikin gwaiduwa. Dangane da tsarin abinci Na 10, an shawarci marasa lafiya da su cinye fiye da qwai 2 a mako kuma kawai dafa shi ko steamed omelettes.

Bugu da kari, wadannan samfuran suna contraindicated.

• Hoda - tana kunshe da sinadarin cholesterol, saboda gaskiyar cewa ita wannan sashin da take samarwa. Saboda haka, kowane abinci hanta yana contraindicated ga mutanen da tare da tarihin atherosclerosis.
• Kifi roe, squid da jatan lande.
• Kirim mai tsami da kirim mai tsami.
• Nama mai nama.

Me kuma ba za a iya ci tare da cholesterol mai yawa ba? Waɗannan su ne soyayyen, gwangwani, kyafaffen kayan miya. Daban-daban sausages, sausages, man alade ba da shawarar sosai.

Margarine da sauran waɗanda suke maye gurbin man shanu ba su da sinadarai mai yawa, tunda suna kan fitsarin kayan lambu. Amma sun sami damar tsoratar da abin da jikinsa yayi. Babban mummunan tasirin waɗannan samfuran shine babban abun ciki na fats mai ƙanshi a cikinsu. Don aiwatar da su, hanta tana samar da ɗimbin yawa na ƙananan ƙwayoyin liba. Hanya guda ɗaya don samar da ƙwayar lipids mai ƙarancin yawa yana faruwa ne tare da amfani da naman da aka sha da sausages.

Dole kuma a cire kayan maye a cikin abinci ga mutanen da ke da ƙwayar cholesterol sosai. Waɗannan sun haɗa da wuri, kek, lewi, cakulan, da sauransu.

Tare da karuwar ƙwayar cholesterol a cikin mata da maza, yawan gishiri yana da iyaka. Ana iya cin shi a kowace rana ba fiye da g 5. An ƙara kawai don jita-jita da aka shirya.

Ana bada shawarar rage yawan amfani da gishiri ba kawai don cholesterol ba, har ma don hauhawar jini.

Jerin samfuran amfani

Za'a iya bambanta abinci na cholesterol.Tunda jerin samfuran don rage ƙwayar cholesterol ya kasance babba:

• -Arancin kifayen na kifin marine.
• Productsarancin kayan kiwo.
• Nama mai ƙarancin nama - naman maroƙi, turkey, zomo, kaji.
• Kayan lambu da 'ya'yan itatuwa, an ba da shawarar kawai don iyakance dankali da legumes. Ta cinye yawancin waɗannan samfuran, jikin yana cike da ma'adinai da bitamin, waɗanda suke aiki azaman antioxidants. Don haka, yana yiwuwa a runtse cholesterol na jini, wanda ke nufin share hanyoyin jini na plaques.
• Gurasar yakamata ya kasance daga gari mai cikakke, kuma taliya ya kamata daga alkama durum. Gara ace abincin jiya.
• Kayan lambu - kayan zaitun, sunflower, masara.
• Daga Sweets za ku iya amfani da jelly da marmalade na gida, kukis na oatmeal da sauran Sweets tare da ƙarancin sukari.

Hakanan, ana amfani da broccoli da namomin kaza suna rage ƙananan cholesterol. Wadannan abincin dole ne a ci. Misali, namomin kaza na oyster suna dauke da mutum-mutumi, wanda ke saukar da karamin lipids mai dumin yawa a jiki. A cikin mutanen da ke fama da cutar atherosclerosis, waɗannan fungi suna hana samuwar atherosclerotic plaques wanda ke toshe ƙwayoyin jijiyoyin jini. Wannan tasirin yana kama da kaddarorin magunguna. Tafarnuwa yana da tasiri iri ɗaya. Kuna buƙatar cinye shi da tsabta, kuma akwai magungunan gargajiya da yawa don maganin atherosclerosis dangane da shi.

Herring wani samfuri ne wanda zai iya taimakawa rage lipids. Rashin raguwar ya samo asali ne daga ƙwayoyin omega-3 mai. A cikin wannan nau'in kifaye akwai su da yawa. Ta yaya zaka iya cin kifi tare da cholesterol mai yawa? Baya ga herring, ya zama dole sauran nau'in kifin marine a koyaushe suna cikin abinci. Yana buƙatar daskararru, ko kuma gasa. Hakanan an ba shi izinin cin miya a kan abincin kifi na biyu.

Don rage ƙwayar cholesterol, ku ci ƙarin prunes, almonds, pistachios, walnuts, hazelnuts. Kuna buƙatar cin kwayoyi a kullun, amma kada ku manta cewa suna da wadatar kalori. Akwai abinci na musamman wanda dukkanin samfurori suke lissafta su ta hanyar grams.

Me kuma za ku iya ci tare da high cholesterol? An yarda da yawan oatmeal da yawa. Ya ƙunshi fiber, wanda ke da ikon rage ƙananan ƙwayoyin jini. An lura cewa idan kuna amfani da wannan tafarnuwa 1-2 sau a rana, to, rage yawan lipids na 4% ko fiye yana yiwuwa. A cikin dan kankanin lokaci, za a iya dawo da wannan manuniya bisa al'ada.

Zan iya shan abin sha zuwa rigar lipids na jini? Kyakkyawan hanya mai amfani shine maganin cutar ruwan 'ya'yan itace. Ya kamata a sha ruwan 'ya'yan itace a hankali akai-akai. A wannan yanayin, ba kawai mahaɗin maganin lipid bane, amma ana fitar da gubobi daga jiki. Don yin ruwan 'ya'yan itace, zaka iya amfani da karas, tumatir, seleri, kokwamba, kabeji, apples and' ya'yan itatuwa Citrus.

Inganta rigakafin

Abin da kuke buƙata kuma zai iya ci a matsayin rigakafin karuwar ƙwayar cholesterol? Dukkanin shawarwarin da aka ambata a sama sun dace da wannan. Amma ban da haka, za'a iya lura cewa don rage cholesterol, kuna buƙatar daina shan giya da shan sigari. Daga shaye shaye zaku iya shan ruwan inabin ja, domin yana da flavonoids. Wadannan abubuwa ne da ke da nasaba da tasirin jijiyoyin jini, saboda suna karfafa jijiyoyin jini da rage hadarin jini. Amma yawan jan giya kada ya wuce 50 g kowace rana.

Nikotine ya cutar da jijiyoyin jini, haka kuma yana rage jinkirin dukkan tafiyar matakai na jiki. Wannan yana nuna cewa idan mutum ya sha sigari, lipids ɗin ba zai rage ta halitta ba. Don haɓaka abubuwan da ke cikin "mara kyau" lipids suna iya cinyewa na yau da kullun cikin abinci mai sauri. Don haka, ya zama dole a rabu da irin wadannan halayen. An bada shawara a ci tafarnuwa sau da yawa, yana da ikon magance cholesterol, wanda ke rufe hanyoyin jini.

An bada shawara a ci 'ya'yan itatuwa citrus, kamar yadda ake cika su da pectin. Bugu da kari, ya kamata a ci wadannan 'ya'yan itatuwa a matakin al'ada na cholesterol, saboda suna da matukar amfani.Gabaɗaya, yi ƙoƙarin cin abinci mai kyau kawai, wannan zai taimaka haɓaka lafiyar ku baki ɗaya!