Cutar Manyan Kwayoyi

Shekaru da yawa, masana kimiyya sun ba da himma ga abincin da ya keɓance abinci mai ɗauke da ƙwayar cholesterol. An yi imani da cewa yawan cin abincin teku, qwai, cuku da wasu abinci yakan haifar da karuwar wannan abun barasa mai jini a cikin jini, kuma a can baya da nisa daga haɓakar mummunan cututtukan zuciya. Ganin wannan, an shawarci marasa lafiya da su ci abincin tsirrai kawai. Koyaya, yanzu komai ya canza. Abubuwan da muke ganowa na rayuwarmu suna hana tatsuniyar haɗarin haɗarin cholesterol kuma ta asali canza ra'ayin abinci mai mahimmanci.

Ciplesa'idojin abinci mai gina jiki don ƙwayar cholesterol

An gano sinadarin a karni na 18 kuma an gano shi mai, amma bayan shekaru 100, masu bincike sun tabbatar da cewa cholesterol giya ce. Daga ra'ayi game da ilmin sunadarai, ya fi daidai a kira shi cholesterol, amma a Rasha suna amfani da sunan da ya dace. Kari akan haka, an gano cewa sinadarin yana kunshe ne a cikin sel dukkan halittu masu rai, ban da kwayoyi, fungi da tsire-tsire. Ganin wannan, tsarin abinci mai dauke da babban cholesterol ya dade bisa tsarin rage kayan abincin dabbobi.

Wani tabbataccen gaskiyar da aka kafa daga baya: jiki yana karɓar kashi 20 cikin ɗari na cholesterol daga abinci, kuma yana haɓaka ragowar 80 da kansa. Rage yawan amfani da kayayyakin dabbobi kusan babu wani tasiri ga kirga jini. Matsayi mai tsayi na kayan abu yawanci ana haɗuwa da lalacewar ƙwayar lipid. Abincin da aka shirya don kawar da ƙwayar cholesterol ya kasance an sake inganta shi.

Tebur 1. Ka'idodin ka'idodin abinci mai gina jiki

Shawarwari	Bayani
Rage cin abinci mai da aka yi mai da kuma ƙoshin mai da ke haifar da cutar haɓaka mai guba	Yana da mahimmanci don cire mai dabino, man kwakwa, naman alade, naman sa baya, man shanu, margarine, abinci mai sauri daga abincin. An ba da izinin amfani da waɗannan samfuran kaɗan. Kalori su a rana kada ya wuce kashi 7-10 na yawan adadin kuzari na yau da kullun
Haɗe da monounsaturated, polyunsaturated fats da omega-3 mai kitse	Man da aka ba da shawarar zaitun, man zaitun, avocado, kifin teku, kwayoyi, kwaya, alkama, wake, da sauransu.
Taƙaita sinadarin Carbohydrates mai sauƙi	Abinci don rage cholesterol na jini ya ƙunshi ƙarancin yin burodi, kayan lefe, confectionery
A ci dafaffiyar abinci ko abinci da aka yi a mai dame biyu	Kada ku ci soyayyen abu mai soyayyen
Ku ci kayan lambu	Acid da pectins suna hana hada sinadarai cholesterol

An bada shawara a ci a cikin ƙananan rabo, sau 4-6 a rana. Additionallyari ga haka, yana da muhimmanci a sha ruwa mai yawa.

Babban LDL-saukar da tasoshin tsaftacewa

Wasu abinci suna ɗauke da abubuwa waɗanda ke rage ƙananan lipoproteins mai ƙarancin ƙarfi. Irin wannan abincin dole ne a sanya shi cikin abinci don rage cholesterol, an ba da ƙarin cikakkun bayanai a cikin tebur.

Tebur 2. Abincin da ke da amfani ga rage LDL

Bangaren mahimmanci	Tasiri	Me ya ƙunshi
Mai Sakewa	Yana hana hadawan abu da iskar shaka mara nauyi na abinci, yana hana kumburi, rage sukarin jini, da sauransu.	Koko, kwayoyi, ruwan innabi, ruwan inabi, da sauransu.
Shuka Tsirrai	Yana hana ƙwayoyin cholesterol na hanji	Sunflower da rapeseed man, buckthorn oil, da dai sauransu.
Karafa	M sakamako a kan metabolism	Green tea, jan giya, buckthorn teku, cakulan duhu, da sauransu.
Fiber	Abincin abinci don rage cholesterol ya haɗa da fiber. Ya wajaba don aiki na yau da kullun na tsarin narkewa	Cereals, kwayoyi, busassun apricots, apples, raisins, namomin kaza, da sauransu.
M acid mai narkewa	Su bangare ne mai haɓakar metabolism.	Salmon, sardines, hake, kwamba, da sauransu.

Abincin da ke cikin babban cholesterol yakamata ya hada da sabo ganye, rumman, berries, da dai sauransu An bada shawara don cinye sabon ruwan da ba a sarrafa ba, amma a iyakataccen adadi.

Tsarin cholesterol kyauta na mako

Cikakken ƙiwar cholesterol yana da amfani. Bugu da ƙari, rage cin abinci mai ƙwaƙwalwar ƙwayar cuta na iya haifar da haɓakawa a cikin haɗin giya mai yawa ta jiki da kanta. Zai fi kyau gina abinci dangane da abinci masu lafiya.

Tebur 3. Tsarin abinci ya bada shawarar shawarar cholesterol mai yawa har sati guda

Ranar mako	Sample menu
Litinin	Karin kumallo: steamed sunadaran sunadarai, koren shayi, wani yanki mai duhu
Karin kumallo na biyu: salatin kayan lambu tare da zaitun / man zaitun
Abincin rana: miya kifi ruwan gishiri, kayan lambu da aka dafa, ruwan 'ya'yan itace rumman
Abincin dare: salatin nono na kaza tare da avocado da man zaitun, yanki na gurasar alkama
Talata	Oatmeal a kan ruwa tare da bushe apricots, 'ya'yan itace buckthorn teku
Guarancin mai mai mai, apple
Tsarin abinci na mako-mako don rage cin abinci na cholesterol na iya haɗawa da naman sa naman alade, dafaffen nono tare da bishiyar asparagus don abincin rana
Abincin dare: burodin buckwheat, salatin kayan lambu
Laraba	Gidan cuku casserole tare da berries
Gurasar da aka yanka tare da yanki na tumatir, ganye da man zaitun
Chicken miya, naman sa yanka tare da shinkafa
Abincin dare: vinaigrette tare da man zaitun
Alhamis	Karin kumallo: salatin 'ya'yan itace da aka yi amfani da shi tare da yoim na skim yogurt
Abincin rana: dintsi na kwayoyi da banana
Abincin rana: miya kabeji miyan, stew kayan lambu
Abincin cholesterol dole ne ya hada da tarkacen abinci. Don abincin dare, kayan kara kuzari, taliya mai taliya tare da man zaitun cikakke ne
Juma'a	Karin kumallo: steamed karas cutlets, rosehip broth
Karin kumallo na biyu: sanwic da kifin dafaffen wake da avocado
Abincin rana: beetroot miya, stewed kabeji, gyada mai naman alade
Abincin dare: sha'ir gyada tare da naman sa
Asabar	Karin kumallo: kofi ba tare da sukari ba, cuku cuku gida dafa abinci a cikin tanda
Karin kumallo na biyu: ruwan 'ya'yan lemun tsami, dinbin' ya'yan itatuwa
Idan ana tashe tasirin cholesterol, abincin na iya hadawa da kayan alade da keya tare da sha'ir lu'ulu'u, kabeji schnitzel
Abincin dare: fillet ɗin kifi da aka dafa da salatin kayan lambu
Lahadi	Karin kumallo: sabo ne jelly apple, gero porridge tare da bushe apricots
Abincin rana: biscuit na hatsi, tofu, ganye
Abincin rana: lersch lersch, coleslaw tare da karas, naman kaji
Abincin dare: kayan miya, kayan sha-mai-madara

Tsarin menu na mako guda don kula da abinci tare da babban cholesterol shine kimanin. Kuna iya samun takamaiman shawarwari daga masanin lafiyar abinci.

Kyakkyawan girke-girke na rage darajar lipoproteins na jini

Yawancin abinci da aka ba da izini suna ba ku damar cin abinci da bambancin mai daɗi. Tsarin menu na marasa lafiya "cholesterol" na mako guda na iya haɗawa da girke-girke mai ban sha'awa. Yana da daraja a kula da kayan kabewa. Don ita za ku buƙaci:

• gero ko oatmeal
• kabewa
• madara mai mai mai yawa
• ruwa.

Ya kamata a ba da suman, a yanka kuma a dafa har sai da taushi. Daga nan sai a niƙa a cikin blender kuma ƙara a cikin kwandon da aka shirya cikin madara da ruwa a cikin rabo na 1 zuwa 1. Zai fi kyau kaurace wa sukari. Ari, don ɗanɗano, ya halatta a ƙara kwayoyi ko 'ya'yan itace sabo.

Gwangwadon gero tare da kabewa za'a iya shirya shi a cikin tukunya

Flaxseed mai don rage

Man mai kayan lambu mai inganci sune ainihin mahimmancin abinci mai kyau. Abincin cholesterol na iya haɗawa da ƙwayar ƙwayar flax.

An haramta shi sosai don cinye kayan ado da infusions ba tare da tuntuɓar ƙwararrun likita ba. A wasu halaye, ana amfani da tsarin abinci mai ɗauke da babban sinadari ta:

• dandelion jiko
• ƙyalƙyali na tushen lasisi,
• jiko na "marigolds",
• launi lemun tsami, da sauransu.

Me ba za a ci ba bayan 50?

A wannan zamani, metabolism yana rage gudu. Koyaya, ƙwayar cholesterol bayan shekaru 50 ba koyaushe alama ce ta firgita kuma tana buƙatar tsayayyen abinci. Idan likita ya ba da shawarar canza abincin, ka'idodin suna kasancewa ɗaya:

• ƙi ƙiba mai ƙanshi "mara kyau", rage yawan abin da ke cikin carbohydrate,
• Abincin da ke cikin babban cholesterol bayan 50 na ɗaukar nauyin abinci mai gina jiki,
• amfani da hatsi, kayan lambu.

Jerin abin da ba za ku iya ci tare da ƙwayar cholesterol iri ɗaya ba ce: abinci mai sauri, kyafaffen, soyayyen mai zurfi, naman alade, da sauransu.

Me kuma za a yi don rage ƙasa?

Tabbas, rage cin abinci cholesterol tare da "mummunan" cholesterol yana da matukar muhimmanci. Cin abinci da ya dace daidai yana daidaita metabolism. Koyaya, ya zama dole a daina shan sigari da kuma shan giya. Bugu da kari, yana da mahimmanci a kawar da karancin motocin. A cikin lokuta masu mahimmanci, ana bada shawarar rage ƙwayoyin lipid don daidaita mai nuna alama.

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:

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 abinci da aka gama, kayan sausages, sausages.
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 na uku, yayin da kayan lambu yakamata a watsar dasu gaba ɗaya kuma a maye gurbinsu da mai kayan lambu - zaitun, linseed, masara, sesame. Ana amfani da mai na kayan lambu ga mafi girma don miya salads da sauran abinci, kuma abincin da aka soya dole ne a watsar da su gaba ɗaya, saboda za su iya ƙara yawan ƙwayoyin atherogenic 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

Don cikakken aiki na jiki, mutum dole ne ya karɓi furotin, fats da carbohydrates tare da abinci, don haka mutanen da ke da babban ƙwayar cholesterol a cikin jini ba za su iya daina kitse gaba ɗaya ba.

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 yana kunshe da babban abun ciki na fiber na abin da ke ci, wanda ke taimakawa rage "mummunan" cholesterol 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.

Ko da mai kayan lambu ba za a iya amfani da shi don dafa abinci ba, ya fi dacewa da salati tare da su. A cikin wannan fom, za su taimaka wajen samar da lipids na antiatherogenic, waɗanda suke da matukar mahimmanci don ci gaba da samar da ƙwayoyin lipid a matakin da ya dace.

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.

Menene kuma 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	Gaba daya na ki	Nagari don amfani	Zai yiwu a cikin ƙarancin adadin	Gaba daya na ki
Fats			Kayayyakin madara
Duk wani kayan lambu	Kayan mai	Margarine, duk mai kitse, man shanu	Cuku mai gida mai ƙarancin mai da cuku, kefir, yogurt, madara da yogurt har zuwa 1% mai	Kayayyakin Fat mai	Dukkanin kayan kiwo, gami da madara
Kifin Abinci / Kifi			Nama / kaji
Kifi mai kitse (mai yiwuwa ruwan tekuna), steamed, dafa shi ko gasa	Kayan kwalliya, gwanaye	Kifi mai soyayyen ko soyayyen, squid	Turkiyya ko kaza ba tare da mai da fata ba, zomo, naman maroƙi	Saniya mai naman sa, rago	Alade, ducklings, Goose, kowane nama samfuran da aka gama ƙare, manna
Darussan farko			Dabbobin
Kayan lambu miyan	Miyan Kifi	Miya da nama broth da gasashen	Taliya Durum alkama da burodi	Gurasa, gari muffins	Kayan alkama masu laushi
Qwai			Kwayoyi
Chicken ko furotin quail	Duk kwai (aƙalla sau 2 a mako)	Qwai mai soyayye	Allam, walnuts	Pistachios, hazelnuts	Kayan Kwakwa, Roasted ko Salted Nuts
Kayan lambu, 'ya'yan itatuwa			Abincin kayan zaki
Ganye, ganye, kayan marmari da kayan marmari, da steamed, dankali da jaket	An gasa apples, kayan lambu gasa	Kayan abinci, soyayyen kayan lambu, abinci mai sauri	Abubuwan kayan zaki waɗanda aka yi daga fruitsya naturalyan itãcen marmari, ruwan 'ya'yan itace ko ruwan' ya'yan itace da sukari kaɗan	Yin Gasa, irin kek	Kirim mai tsami mai tsami, waina, waina
Turare			Abin sha
Mustard	Soya miya, ketchup	Mayonnaise da kirim mai tsami na kowane mai mai	Ganyayyaki na sha, teas	Barasa	Ruwan 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?

Idan mutum yana da cholesterol a cikin jini, yawan abincinsa na yau da kullun tare da abinci kada ya wuce 200-250 MG, dangane da matakan ayyukan atherosclerotic a cikin jiki.

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.

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.

Wadanne abinci ne basu 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.

Waɗanne irin abinci ne ke rage ƙwayar cholesterol?

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.