Menene ba za a iya ci tare da babban cholesterol ba?

Cholesterol muhimmin fili ne ga kowane mutum. Da yawa suna kuskure cikin tunanin cewa ƙarami ne, mafi kyau. Akwai wasu lambobi waɗanda ke nuna halaye ko karkacewa cikin abin da yake cikin jini. Ga mutanen da suka bambanta da jima'i da shekaru, waɗannan lambobin suna da bambanci. Wadanda suke da wasu abubuwa masu nakasa suna so su san abin da ba za su ci tare da high cholesterol ba.

Abubuwan da aka haramta da ba da izini

Abubuwan abinci masu sauri, kwakwa, margarine, kirim mai tsami tare da mai mai yawa, kuma man shanu suna cikin jerin haramtattun abinci na cholesterol. Ba za ku iya cin cakulan da kirim ɗin ba.

Na nau'ikan nama, ba da shawarar ci duck da alade. An kuma haramtawa Salo haramtacce. Karku ci abinci a cikin kayan miya. Shrim squid kuma dole ne a cire shi daga abincin. Zai zama daidai lokacin cin abinci yayin bin abinci. Yana da kyau ku ci kayan lambu da 'ya'yan itatuwa. Zai fi kyau yin abinci da rana.

Koyaya, tare da ƙara yawan ƙwayar jini a cikin mata da maza, zaku iya cin abinci mai yawa. Abinda zaku iya ci:

Ba a yarda da waɗannan samfuran don amfani kawai da ƙima ba, amma sun rage matakin. Hakanan sun haɗa da kifin mai, mai nau'in shayi mai launin kore, man zaitun. Kuna buƙatar cin almon da pistachios. Masanin abinci mai gina jiki zai taimake ka ka gano abin da ba za ka iya ci da abin da aka ƙyale ba.

Kayan Nama da Abinci

Shin madara tana da cholesterol? Wannan samfurin za'a iya cinye shi idan yana da mai mai mai ƙasa da 3%. Zai fi kyau shan kefir 1%. M madara ma ya dace. Daga cikin yoghurts, kawai waɗanda ke da madara da madara kaɗai ya kamata a cinye. Yana da kyau a gano menene za a iya ci cuku tare da babban cholesterol, kuma - shin zai yiwu a sha madarar akuya?

Curd 9% za'a iya cinye shi idan yana gida ne. Haka kuma, dole ne a shirya shi ta musamman. Da farko an cire cream, sannan kawai sai an kara da yisti. Ya kamata a cire cuku mai tsami da cuku mai tsiro daga abincin. Amma cuku na gida tare da mai mai har zuwa 4% za'a iya cinye lafiya. Goat madara yana cinye ɗanye, amma cikin matsakaici, lura da abinci mai gina jiki.

An haramta alade, kamar naman alade. Daga nau'in naman, kawai shawarar nama zomo ne. .Ari zaku iya cin stewed ko dafaffen kaza da turkey. Musamman yawancin cholesterol da yawa a cikin fatar tsuntsu. Sabili da haka, ya kamata a cire shi kafin dafa abinci.

Tsuntsu wanda ya ƙunshi mai yawa, alal misali, duck, shima bai cancanci cin abinci ba. Koyaya, zaku iya ɗaukar naman Goose. Hakanan ana cire fata kafin dafa abinci. Babu cholesterol mai yawa a cikin hanta kaza da za a haramta. Koyaya, yana da mahimmanci a yi la’akari da hanyar dafa abinci, don kada a ƙara ɗimbin “kiba”.

Offent ba da shawarar ba. An hana kwakwalwar hanta da hanta. Boiled mai hanta kaji, kodayake, ya ƙunshi ƙarancin cholesterol, don haka za'a iya cinye shi ba tare da lahani cikin iyakantaccen abu ba. Ya kamata a cire hanta Goose daga abincin.

Mahimmanci! An haramta cin naman sa, ko da kuwa an yi shi ne daga kaji.

Mutane da yawa suna tunanin cewa tare da babban cholesterol, yana da kyau ku ci kifi da sauran abincin teku. Gaskiya wannan gaskiyane, tare da wasu tanadin wurare. Kuna iya gano irin nau'in kifin da zaku iya ci tare da babban cholesterol, tare da masanin abinci mai gina jiki. Kyafaffen salatin kifi da salted na iya yin ƙarin lahani.. Abincin gwangwani shima ya fada cikin rukuni guda. Ko da caviar ya fi kyau kada ku ci.

Yana da kyau ku ci kifi tare da babban cholesterol lokacin da aka dafa shi a tsare ko dafa shi. Sandunan itace da sushi ba'a bada shawarar don amfani ba. Amma wannan iyakancewa baya aiki da ruwan tekun. Ana iya cinye shi a kowane yawa.

Gurasar mai yawan kuzari mai daraja ne. Akwai adadin kuzari a cikin kayan kwalliya. Tare da babban cholesterol, kawai ana zaɓar nau'ikan abubuwan cin abinci da masu lafiya. Gurasar hatsi duka, mai wadataccen abinci a cikin bitamin A, B da K.

Tare da yin amfani da irin waɗannan samfuran, aikin hanji yana inganta, ana cire gubobi daga jiki. Tare da cin abincinsa na yau da kullun a cikin ƙwayar gastrointestinal, ana samar da yawan adadin fiber.

Gurasar bio shine wata hanyar samar da ingantaccen carbohydrates. An gasa shi ba tare da qwai ba, ƙashin tsire-tsire da asalin dabba. An yi shi ne da kayan ƙanshi na zahiri.

Irin wannan gurasar ba ta ƙunshi cholesterol. An yi shi ne daga gari mai ƙarancin daraja, wanda baya haifar da fermentation a cikin narkewa.

Kayan lambu da 'ya'yan itatuwa

Kayayyakin da za su iya rage cholesterol na jini suna da wasu abubuwan alama a cikin abubuwan da ke ciki. Wasu kayan lambu suna da wadatar fiber, polyphenols da bitamin. Irin waɗannan abubuwan suna inganta yawan kitse kuma suna iya rage mummunar cholesterol.

Ku ci kayan lambu da 'ya'yan itatuwa kamar yadda masanin abinci ya umarta.

Kayan lambu da aka ba da shawarar sun hada da:

Yin amfani da dankali, zucchini, turnips zai taimaka rage ƙididdigar jini.

Yana da kyau ku ci 'ya'yan itace da pectin. Waɗannan sun haɗa da apples, pears, plums. An bada shawara a ci jumla, tangerines da lemu, innabi. Yawan amfani da berries yana taimakawa wajen daidaita matakan cholesterol. Yana da amfani a ci ayaba - suna cire gubobi kuma suna daidaita metabolism na ruwa.

Shin yana yiwuwa a ci cakulan

An ba da cakulan ga mutanen da ke da ƙwayar cholesterol sosai. Koyaya, ana yin la'akari da wasu yanayi:

Cakulan duhu kawai yana da cikakken hadari. Irin wannan samfurin bazai iya haɓaka cholesterol ba. Yawanta na yau da kullun shine 50 g kowace rana.
Sauran nau'ikan cakulan ba a ba da shawarar ba. Fale-falen madara suna da haɗari musamman.
Farin cakulan shima ba shi da wani amfani. Ba ya ƙunshi koko, kawai sukari da samfuran kiwo.
Kudin cakulan, wanda ya ƙunshi koko da yawa, ya yi yawa. Koyaya, irin waɗannan samfura suna taimakawa wajen kula da matakan ƙwayar cuta mafi kyau.

Idan kayi la'akari da irin waɗannan hanyoyin cin cakulan, zaku iya farantawa kanku rai tare da zaki akai-akai.

Tushen yawancin abubuwan ciye-ciye shine sukari. Koyaya, tushen ƙwayar cholesterol a cikinsu shine kitse na dabbobi. Biscuits, meringues da Rolls sun ƙunshi ƙwai da kirim wanda zai iya ƙara yawan matakan ƙwayoyin cuta masu cutarwa. Dadi mai kyau da kuma cholesterol shine batun tattaunawa akai-akai wanda yakamata ayi la'akari dashi daki-daki.

Abin da Sweets zan iya ci:

Irin waɗannan samfurori za su roƙi kowane hakori mai laushi. Ice cream, alal misali, ice cream, haramun ne.

Ruwan giya, abubuwan sha da barasa

Ana gano cutar sikelin cholesterol a cikin kowane mutum na biyar a cikin shekaru 40 da haihuwa. Na dogon lokaci, a pathological take hakkin mai metabolism ba ya shafar zaman lafiya. Koyaya, sakamakon hakan, suna iya haifar da cututtukan zuciya.

Shan ruwan 'ya'yan itace hanya ce da aka saba don magance yawan ƙwayoyin cuta. Abincin da aka ɗanɗano ba zai iya dakatar da ƙishirwar ku kawai ba, har ma ya daidaita jikin tare da mahimmin ma'adanai da bitamin da suke buƙata.

Juices suna da amfani masu yawa:

Kayan lambu da abubuwan sha na containa containan itace suna da abubuwa masu lafiya da yawa. Misali, 200 ml na ruwan 'ya'yan itace apple suna dauke da abubuwa masu yawa da kuma bitamin kamar 2-3 apples.
Ruwan ba ya dauke da fiber. Wannan yana kara yawan garkuwar jiki da jiki.
Tare da yin amfani da ruwan sha na matsakaici, ana haɓaka matakai na rayuwa a cikin jiki, kuma samfuran sharar gida masu cutarwa suna da sauƙin cirewa.

An ba da shawarar yin amfani da ruwan 'ya'yan itace ayaba, ayaba, inabi. Koyaya, tare da yawan amfani da su, jiki yana yin wasu lahani.

An ba da shawarar rage yawan giya da ake ci sau biyu a rana ga maza ɗaya kuma na mata. Tunda suna da abubuwan giya daban-daban, adadin abubuwan servings na iya bambanta. Ya kamata kuyi la'akari da irin wannan sashi (nawa zaka iya sha a rana):

Miliyan 350 na giya.
150 ml giya.
40 ml na giya 8% ko 30 ml na giya mai tsabta.

Lokacin shan barasa, adadin mummunan cholesterol baya raguwa, amma matakin kyakkyawan cholesterol na iya ƙaruwa. Tare da shan barasa, zuciya, hanta, da jijiyoyin jiki suna rinjayar.

Cholesterol na yau da kullun, gwargwadon shekaru

Yawan cin cholesterol a rana kada ya wuce milligram 500. Mafi kyawun mai nuna alama shine 300 MG. Don sanin matakin su, sun wuce gwajin jini na ƙirar halitta.

A saboda wannan dalili, PTI (protrobin index) an gane. Tare da “lokacin farin ciki” na jini, mutum na iya haɓaka da cututtukan zuciya. Don ware irin wannan sakamako zai taimaka wajen bin abinci da kuma shan magunguna wanda likita ya tsara.

Yaya yawan cholesterol da za'a iya cinye kowace rana ya dogara da halayen jikin kowane mutum. Yanayin abinci mai gina jiki yana da muhimmiyar rawa wajen kiyaye lafiya. Ya kamata abincin ya ƙunshi ingantaccen adadin abubuwan ganowa da bitamin.

Abincin da aka ƙaddara menu na mako

Tare da babban cholesterol, ana bada shawara don bin abinci. Koyaya, abinci mai gina jiki na iya zama ya bambanta kuma yana da daɗi. Ya kamata a tsara abincin abincin ta hanyar da mutum ba ya fuskantar abin jin daɗi yayin da yake lura da tsarin abinci mai gina jiki. Abincin abinci mai dauke da cholesterol a cikin mata bayan shekaru 50 na kwanaki 5 ko 7 shine mai cin abinci mai gina jiki, amma zaka iya ganin shirin abinci mai kusanci. Iyaka kawai samfuran cutarwa ne.

Samfuran menu na babban cholesterol:

Kwana 1 A karin kumallo, ku ci salatin kayan lambu ku sha ruwan lemu. Don abincin rana, shirya yanka burodi 2 da cuku tare da rage yawan mai. Kuna iya cin 300 g na dafaffen kaza tare da shinkafa. Ana amfani da borsch mai ƙarancin abinci don abincin dare.
Kwana 2. Don karin kumallo, salatin kayan lambu. Don abincin rana, shinkafa tare da kaza. A abincin dare, ku ci 200 g cuku mai ƙananan mai mai mai.
Kwana 3. Da safe, ku ci salatin kayan lambu da ƙwai waɗanda aka cakuda. Don abincin rana, shirya miyan kayan lambu. Don abincin dare, yi gasa mai gasa.
Kwana 4. Don karin kumallo, ku ci porridge, don kaza na abincin rana tare da kayan lambu, da kuma abincin dare - kayan lambu da aka gasa a cikin tanda.
5 days. Da safe, ku sha ruwan 'ya'yan lemo, shirya miya don abincin rana. Da yamma, ku ci ƙwai da salatin kayan lambu.

Idan kun bi wannan tebur don rage ƙwayar cholesterol, wannan alamar bazai karu ba. Zai fi kyau a haɗa abinci tare da ƙwararren mai ƙoshin abinci. Abincin tare da babban cholesterol a cikin maza, menu na mako guda ya kamata la'akari da halaye na jiki da salon rayuwa. Yawan cholesterol mai yawa, wanda aka samo a cikin abincin da ke da ƙoshin dabbobi, irin su kayan abinci na soyayyen nama, na iya haifar da matsalolin kiwon lafiya. Kyakkyawan cholesterol ya kamata su kasance cikin kyakkyawan yanayi.

Yadda ake rage cholesterol. Abinci don rage cholesterol.

Babban cholesterol ya hana jerin abinci

Babban dokar abinci mai gina jiki tare da sinadarin cholesterol shine rage girman abincin dabbobi a cikin abincin yau da kullun.

Babban jerin abinci wanda ba za'a iya ci tare da cholesterol ba:

Kayan mai kera mai mai, irin su kirim mai tsami da kirim,
Naman alade
Abincin nama (koda, hanta, kwakwalwa, ciki, harshe),
Margarine
Kwai gwaiduwa
Gurasar fari
Yin burodi, Sweets, kayan kamshi, fari da cakulan madara,
Yi jita-jita dauke da gelatin
Ma mayonnaise
Giya da ƙarancin giya.

Ba za ku iya cin abinci mai soyayyen abinci wanda yake da wadataccen mai tare da mai dabba ba. Hakanan wajibi ne don ƙin cin broths nama mai arziki. Abubuwan da aka jera sun hade gaba daya ta hanyar ilimin halittar mutum don tara cholesterol a jiki, haka kuma iya kara karfin kwayar cholesterol.

Ana yin mayonnaise daga kwai kwai kuma yana da babban mai mai yawa. Tunda ba kayan abinci ne na yau da kullun ba, ba shi yiwuwa ku ci shi ba tare da matsaloli ba. Alade yana dauke da adadin sinadarin cholesterol a cikin gram 100. A wannan batun, idan ba ku ci wannan naman ba, to, za a sami sakamako mai kyau a kan matsayin ƙimar ƙwayar cuta.

Yin amfani da maganin kafeyin yana haifar da haɓaka aikin samar da ƙwayoyin cholesterol a cikin jiki. Zai fi kyau a sha tinctures na ganye kuma yana ɗaure tare da ƙaramin adadin sukari.

Ba amfani sosai amma samfuran da aka yarda

Likita ne kawai zai iya amincewa da menu na abinci na ƙarshe, la'akari da duk raunukan kwayoyin cututtukan da ke haɗuwa da mai haƙuri da aka lura.

Kayayyakin da za a iya ci abinci a cikin adadi kaɗan a cikin in babu contraindications:

Nama (fata)
Kayayyakin madara (mara kitse),
Qwai ne, watau amfanin kwai fari.
Red da baki caviar
Shrimp, squid da mussel,
Kukis na Oatmeal
Cakulan duhu
Sweets na Gabas.

Farar shinkafa da aka saba da babban cholesterol, gwada maye gurbin launin ruwan kasa (daji), har ma da jan ja. Tun da fari lokacin da tsabtacewa daga kwasfa na hatsi yana asarar yawancin bitamin, ma'adanai da antioxidants. Shinkafa daji, da bambanci, tare da ragowar kwasfa yana da amfani ga cututtukan hurawa. Irin waɗannan hatsi za a iya dafa su kamar su kayan kwalliya na yau da kullun, tare da ƙara kayan lambu da simmer kan ƙarancin zafi. Kodayake shinkafa na yau da kullun zai kasance da amfani sosai.

Porridge tare da cholesterol mai tsayi za a iya cin abinci cikin matsakaici, amma ba za ku iya tafasa wannan kwanar da karfi ba. Kada ka manta game da babban adadin kuzari na wannan abincin. Hakanan, kada a kara man shanu daga al'aura, kada kuyi maye da kari na gishirin. Porridge daga amfanin gona na hatsi yana da wadataccen abinci a cikin abincin fiber, don haka yana ba da gudummawa ga ingantaccen aikin hanji da cire ƙiba mai yawa daga jiki.

Daga cikin dukkan hatsi, buckwheat yana da mafi kyawun tasirin maganin rigakafi. Buckwheat ya ƙunshi bitamin B, PP, folic acid, amino acid mai mahimmanci, fiber na abinci. Duk waɗannan abubuwan haɗin jiki, lokacin da aka saka su, suna lalata matakan mummunan cholesterol a cikin jini. Yi hankali, saboda tare da pepers na narkewa a cikin tsarin abinci an hana shi cin ɗanyen buckwheat.

Naman dabbobi ya ƙunshi priori mai yawan cholesterol, musamman naman alade. Tunda furotin na dabba shima yana cikin haɓaka metabolism, kuna buƙatar cin abincin da aka dafa nama. Domin kada ya tsokane karuwar kwayar cholesterol, zai fi kyau bayar da fifiko ga farin naman kaza. Kayan kaji da aka dafa ko kuma a cikin tanda zai dace daidai da tsarin yau da kullun, kayan lambu kamar yadda ƙari bazai taba kasancewa a hanya ba.

Abubuwan da aka basu kyauta, irin su hanta, ba sune hankulan abinci da aka bayar da shawarar irin su hypercholesterolemia. A lokaci guda, wannan yanayin zai iya gabatar da abubuwa masu amfani zuwa ga jiki:

Vitamin na rukuni B da K,
Ma'adinai kamar jan ƙarfe, potassium, phosphorus, molybdenum, baƙin ƙarfe,
Muhimman amino acid: lysine da methionine,
Retinol, tocopherol,
Heparin.

An bada shawara a ci karamin adadin hanta don hana faruwar cutar atherosclerosis da thrombosis na jijiyoyin jiki.

Shrimp yana dauke da kilogram 150 na cholesterol a kowace gram 100. A lokaci guda, a cikin adadi kaɗan, wannan abincin abincin teku yana rashi raunin ƙwayar mai omega-3 mai kyau, wanda ke da tasiri sosai ga matakan cholesterol. Akwai shrimp da yawa basu da ƙima. Fi son tuki da dafa abinci lokacin zabar hanyar dafa abinci.

Tare da babban cholesterol, zaka iya cin abinci mafi yawan kiba mai-mai. Fat cuku gida da cuku, da rashin alheri, su ne taboo ga hyperlipidemia. Milk na iya sha da mai 1%. Hakanan ana bada shawarar sauya juye da soya ko madaras.

An ba da izini (mai kyau) abinci don maganin cututtukan metabolism

Za a haɗe samfuran da aka yarda dasu cikin jerin gani guda ɗaya:

Kayan lambu: kabeji, broccoli, seleri, eggplant, kararrawa mai kararrawa, zucchini, tafarnuwa, gwoza,
'Ya'yan itãcen marmari: apples, pomegranate, banana, avocado, inabi, jemage, innabi, kiwi, rasberi,
Kifi mai kitse (Ya ƙunshi Omega 3)
Kayan lambu mai da zaitun da man zaren,
Kwayoyi: almonds, hazelnuts, walnuts,
M-madara kayayyakin: gida cuku, kefir,
Honeyan zuma
'Ya'yan itãcen marmari: bushewar apricots, kwanakin,
Tafarnuwa
Red giya (a cikin kananan allurai),
Rosehip da chicory tinctures,
Bran burodin gari
Kale Kale,
Buckwheat da shinkafa,
Taliya Durum alkama,
Ganyen shayi da Kofi.

Kayan lambu da 'ya'yan itatuwa sune babban abin menu don babban cholesterol. Za'a iya cinye su cikin ƙarancin adadin marasa iyaka a kowane lokaci na rana. Da wake wake-wake musamman curative, musamman wake da babban cholesterol. Wake yana da wadatar abinci a cikin kayan masarufi wadanda suke shiga jikin mu baki daya. Wani hadadden ma'adanai da bitamin na taimaka wa matakan rage kiba. Wake kuma yana dauke da lecithin lafiya. Wannan abu mai kama da mai kitse sakamako ne na hepatoprotective, a takaice dai, yana hana aukuwar cututtukan hanta.

Dole ne a cinye salads tare da ƙwayar cholesterol a kowace rana. Salatin kayan lambu mai haske wanda aka yi da avocado, letas, tumatir da cucumbers sun ƙunshi babban adadin fiber kayan lambu, wanda ke haɓaka metabolism da kawar da abubuwa masu lahani.

Kifi mai ɗanɗi, musamman masara, yana tattare da mayukan kitse mara nauyi. Suna da hannu kai tsaye a cikin normalization na lipid metabolism. Zai fi kyau a gasa kifi, a sauƙaƙe tare da kayan ƙanshi da kuka fi so kuma an yayyafa shi da man zaitun. Tare da tasirin cholesterol, yana da kyau kada ku ci abinci da soyayyen abinci kwata-kwata, tunda ana fitar da abubuwan carcinogenic daga man kayan lambu lokacin soya.

Tashar alkama na Durum yana da kyawawan abubuwa masu zuwa:

Suna ba da jikin da ake kira "jinkirin" adadin kuzari don jin daɗin ci na daci,
Yayi sauri narkewa,
Ba su da carbohydrates “mai-sauri”, wanda ke tsokanar kiba,
Polysaccharide gidaje,
Yawancin fiber na abin da ake ci,
Gano abubuwan da bitamin.

Taliya ba ya da mai. Don haka, mutanen da ke da babban ƙwayar cholesterol na iya cinye su. Don kawo iyakar fa'ida ga jikin, kar a saka man shanu a cikin abincin taliya. Kuma an ba da shawarar dafa taliya al dente, wanda a cikin fassarar daga ma'anar Italiyanci "ta haƙori". Ta wannan hanyar suna riƙe mafi yawan adadin abubuwa masu mahimmanci.

Don yin vinaigrette na gargajiya mafi fa'ida ga ganuwar jirgin ruwa, yi amfani da man zaitun don miya, maye gurbin kyawawan kayan miya, da kuma gwangwani peas tare da sabbin kayan lemo Akwai irin wannan bambance bambancen mara dadi, alhali akwai tasirin anti-atherogenic. Hakanan zaka iya ƙara tafarnuwa don dacewa da fa'ida. Idan akwai wani albasa na wannan shuka a kai a kai, ana nuna tasirin rage kwayar cholesterol ta "mara kyau" da kuma hanzarta tafiyar matakai na rayuwa.

Sobo Ya ƙunshi adadin mai da potassium da Vitamin C. Abubuwan da suke hulɗa da su a cikin jiki suna ba da gudummawa ga daidaituwar metabolism a cikin jini. Wannan inji ana amfani dashi sosai wajen dafa abinci kuma yana iya yaduwar abinci. Za a iya cin ganye na Sorrel duka biyu a cikin salads da miya.

Tekun Kale akwai a cikin shagunan da yawa. Wannan alga yana da sinadaran sinadarin sitosterols, wadanda ke hana gyaran kwarin cholesterol a jikin bango na jijiyoyin jiki. Kuma bitamin B12 da PP magance thrombosis. Za'a iya cin abincin teku na Kelp azaman kwano daban, ko azaman dafaffen gefen abinci, misali, don kamun kifi.

Takaitaccen tebur na samfuran cutarwa masu lafiya masu ƙoshin lafiya a cikin manyan ƙwayoyi

Wannan tebur ya gabatar samfuran kungiyoyi: nama da kaji, kiwo, kifi, qwai, hatsi, kayan abinci, buƙa, ƙamshi da mai, abincin teku, kayan yaji da mai, kayan yaji, abubuwan sha. A cikin kowane yanki, akwai samfuran da dole ne ku ƙi, amma akwai samfuran da zasu zama masu amfani ga babban cholesterol. Don haka a hankali kayi nazari kuma ka tabbata ka adana wannan shafin zuwa alamun shafin ka domin kada ka rasa shi.

TOP 5 an haramta abinci

Sau da yawa yana da matukar wahala a yi watsi da duk ɗabi'ar cin abinci mai cutarwa. Don fara tafiya zuwa kawar da ƙwayar cholesterol, da farko ka kula da nau'ikan abinci guda biyar masu haɗari. Da ke ƙasa za mu bincika daki-daki me ya sa ainihin waɗannan abincin ba za a iya cinye su ɗaya ba idan an kamu da cutar hauka.

1. Kyafaffen nama, sausages da sausages

Tare da babban cholesterol, abinci mai kyafaffen ana ba da shawarar sosai kada ku ci. Dalilin wannan shine sakin carcinogens a cikin aikin shan taba. Abincin da aka kwasata shima yana da adadin kuzari mai yawa a cikin kwalakwala. Irin waɗannan samfurori suna ɗaukar nauyin ciki kuma suna kashe albarkatun makamashi na jiki akan narkewa a cikin narkewa.

2. Butter yin burodi (kukis, kayan lemo, da wuri)

Marar yin burodi, kamar wuri mai tsami, a al'adance ya ƙunshi ƙwai, man shanu da margarine a cikin girke-girke. Dangane da wannan, amfani da waɗannan Sweets yana da illa mai tasiri ga matsayin lipid. Levelsarancin lipoprotein mai ƙananan ƙarfi yana ƙaruwa, yayin da yawan lipoproteins mai yawa yana raguwa cikin kewaya jini.

Yawan adadin sukari da aka yi amfani dashi don sanya ƙoshin zaƙi yana ƙaruwa da haɗarin cututtukan atherosclerosis kamar su ciwon sukari. Zai fi kyau a ci 'ya'yan itatuwa masu zaki, zuma, Sweets na gabas a matsayin madadin.

3. Crispy snacks (kwakwalwan kwamfuta, 'yan leken asiri,' yan fasa)

Ana amfani da man dabino a cikin samar da abubuwan ciye-ciye. Hakanan, waɗannan samfuran suna ɗauke da gishiri mai yawa. Kwakwalwan da kera da ƙamshi sun ƙunshi kitse mara kyau, wani suna don fatsin trans. Man na dabino ya ƙunshi palmitic acid, wanda ke haɓaka aikin cholesterol na jiki.

Wannan yanayin yana tsokane faruwar cutar hauka. Trans fats yana rufe jikin mutum kuma yana ba da gudummawa ga cututtukan zuciya. Hakanan, kwakwalwan kwamfuta da masu fatalwa suna da babban adadin kuzari. A wannan yanayin, bayan cin abinci, akwai jin yunwar kuma akwai ƙarancin kuzari a jiki. Cin kayan ciye-ciye shima cutarwa ne saboda yawan ƙishirwa.

Kada a cinye abinci mai sauri tare da cholesterol mai yawa. Hakanan ana kiran abincin abinci mai sauri "adadin kuzari." Wadannan sandwiches masu fitarwa suna ɗaukar ciki da hanjinsu mai ƙarfi mai haɗari da cutarwa, yayin da suke samar da ƙananan makamashi don rayuwa. Hakanan, a cikin masana'antun abinci na gaggawa sau da yawa sun yi amfani da mai naman alade don soya. Yawancin samfura suna daskarewa na dogon lokaci kafin dafa abinci, wanda shine dalilin da yasa abubuwan gina jiki a cikinsu basa zama cikakke.

Yin amfani da abinci na yau da kullun yana ƙara haɗarin atherosclerosis, yana ƙara yawan haɗarin lipids mai cutarwa a cikin jini. A lokaci guda yana tsoratar da maƙarƙashiya kuma yana rage jinkirin kawar da abubuwa masu cutarwa, mai mai ƙiba daga jiki.

5. Soyayyen abinci

Qwai da soyayyen kwai da soyayyen kwai don cin abinci tare da cholesterol mai kyau shine bai fi darajan shi ba. Da soyayyen naman alade don karin kumallo. Wannan abincin ya ƙunshi adadin ƙwayoyin cuta kaɗan. Misali, 139 mg na cholesterol yana cikin kwai gwaiduwa daya. Tare da soya mai ƙarfi, mai mai na samfuran yana ƙaruwa, abubuwan da ke cikin abinci sun ragu. A lokaci guda, tsari na lalacewa a cikin hanji yana daukar lokaci mai yawa kuma yana kawo rashin jin daɗi.

Don soya soya, man alade galibi ana amfani da shi don haɓaka dandano da ƙoshin abinci. Daga yin amfani da irin wannan dankali, duka lafiyar mutum da sauran gabobin suna cutar da su sosai.

Abincin da aka dafa yana da kyau sosai, tunda ba'a buƙatar mai. A lokaci guda, wannan nau'in kulawa da zafi yana taimakawa wajen adana bitamin da ma'adanai, gami da ruwan sanyi na samfurin. Cin ganyen da aka soya shima yana da taimako.

Jerin samfuran cutarwa a cikin hyperlipidemia yana da ban sha'awa. A lokaci guda, akwai wadataccen adadin kayan anti-atherogenic don daidaitaccen abinci. Kuna buƙatar kusanci cikin haɓaka menu mafi kyau, yayin yin la'akari da yanayin halayen jikinku.

Sanadin da sakamakon babban cholesterol

Ana lura da tasirin cholesterol a cikin mutane idan aka fallasa abubuwa da yawa. A mafi yawan lokuta, ana gano shi a cikin mutanen da ke da ciwon sukari. Za'a iya lura da tsarin ilimin cuta tare da:

Ciwon mara
Ciwon hanta,
Bayanna jaundice,
Rashin wahala.

Ana iya gano cutar a cikin mata yayin daukar ciki. Idan jiki ya rasa hormone girma, to wannan ya zama sanadin cutar. Tare da rashin daidaituwa na wasu ƙwayoyi, ƙwayar metabolism ta rushe, wanda ke haifar da karuwa cikin cholesterol. A haɗarin mutane ne waɗanda galibi suna fuskantar yanayi mai wahala. Za'a iya gano cutar a cikin marassa nauyi da yawa. Idan mutum ya sha sigari ko ya sha giya, wannan yana haifar da ci gaban tsarin cututtukan cuta.

Tare da ba da izinin kulawa da cututtukan cututtukan cututtukan mutum a cikin mutum, ci gaban rikice-rikice ana bincike. Mafi yawan lokuta suna fitowa ne ta hanyar cututtukan zuciya da rikice-rikice ko rikice-rikice a cikin kewaya jini na tasoshin hannu da kafafu. Ana gano wasu marasa lafiya da rikice-rikice a cikin samar da jini ga kodan, kwakwalwa. Tare da karuwa a cikin ƙwayar cholesterol, ana bincikar lafiyar encephalopathy dyscirculatory. Pathology na iya haifar da angina pectoris.

Ana iya samun hauhawar yawan kwayar cholesterol a jikin mutum sabanin asalin abubuwan daban daban kuma yana cike da sakamako. Wannan shine dalilin da ya sa aka ba da shawarar yin maganin cututtukan da suka dace, ɗayan kayan haɗin kai wanda shine abincin.

Ka'idojin ka'idodin abinci

Tare da hypercholinemia, mara lafiya ba ya buƙatar bin madaidaicin abincin da yake ci gaba da rayuwarsa. An ba da shawarar haƙuri ga abinci mai dacewa, wanda ke ba da damar amfani da abinci iri-iri. Abincin tare da ƙaruwa na bukatar wasu ka'idoji da za a bi:

Ana nuna mai haƙuri mai narkewar abinci mai gina jiki. Wato mutum yaci abinci sau 5-6 a rana. A lokaci guda, sabis ɗin zai zama ƙarancin.
Ya kamata mai haƙuri ya san irin samfuran da ba a buƙata ba, bi abinci daidai gwargwado da shawarwarin. Kada ku ci sausages, samfuran da aka ƙare, kayan abinci mai tsabta, sausages, da sauransu.
Idan ka bi abinci, mutum ya kamata ya lura da abin da ke cikin kalori na abinci, wanda zai daidaita nauyi.
Yawan kitse mai cinye ana bada shawara an iyakance shi 1/3. An haramta kitse na dabbobi. An maye gurbin shi da mai kayan lambu, wanda ya haɗa da linseed, masara, sesame, zaitun, da dai sauransu. Tare da taimakonsu, salatin kayan miya.
Abincin da aka soya ba da shawarar ga marasa lafiya, saboda suna haifar da karuwar ƙwayar atherogenic a cikin jini.
An ba da izini ga marasa lafiya su cinye kayan kiwo tare da ƙarancin mai.
A cikin abincin, dole ne a sami kogin da kifayen teku. Ya ƙunshi kitsen polyunsaturated, wanda ke ba da cikakkiyar tsabtace tasoshin jini. Tsawon mako guda kana buƙatar cin abinci akalla uku na abincin kifi.
Yakamata mutum ya ƙi naman alade. An ba da shawarar ya cinye naman - naman rago, naman sa, naman zomo. An ba da shawarar cin abinci jita-jita ba fiye da sau 3 a mako.
An haramta yin amfani da giya da ruhohi. A cikin lokuta masu wuya, an yarda da jan giya mai bushe, amma ba fiye da gilashin 1 ba.
An shawarci marasa lafiya su ci fillet kaza, saboda ba kawai durƙusuwa ba ne, har ma ya haɗa da sunadarai.
Ba da shawarar sha kofi ba kwata-kwata. Idan mutum ba zai iya ƙin hakan ba, to lallai ne ya zama bai sha ko cupaya 1 kofin kowace rana na wannan abin sha ba.
Tare da babban cholesterol, ana bada shawarar amfani da wasa, saboda wannan naman ya ƙunshi ƙarancin mai.
Ya kamata a inganta kayan abinci bisa ga kayan lambu da 'ya'yan itatuwa. Dole ne a cinye su a kullun aƙalla 500 grams. Ya kamata a fitar da amfani da su sabo, gasa ko a dafa.
Yakamata a samar da abincin a bisa tsarin hatsi, tunda abubuwan da suke dasu cikin ɗumbin yawa sun haɗa da mayuka masu narkewa waɗanda ke ɗaukar cholesterol.

Tare da haɓaka da adadin ƙwayar cholesterol, dole ne mutum yayi biyayya ga ka'idodi na sama, wanda zai samar da daidaituwa ba kawai na nuna alama ba, har ma da inganta yanayin haƙuri.

Wadanne irin abinci ne ya kamata a cire daga abincin?

Tare da babban cholesterol, yakamata a inganta abincin da yake yin la'akari da abinci da aka haramta. An haramtawa marassa lafiya damar cin kitse waɗanda asalinsu na dabbobi ne, tunda suna tushen tushen ƙwayoyin cuta. Ba a shawarar shan ƙwayoyin carbohydrates masu sauƙin narkewa. An haramtawa marasa lafiya damar cin abinci wanda ke haifar da farantawa zuciya da jijiyoyin jini.

Yawancin kayan lambu yakamata a gudanar dashi a cikin tafasasshen nama, tunda lokacin da fiber na abinci ya shiga jiki, ana lura da ƙamshin wuta. Ya kamata a aiwatar da abincin abinci a cikin tafasasshen ko dafaffen. Steaming kuma ana bada shawarar. Fatatt - kayan kiwo ba a yarda wa marasa lafiya: kefir, madara na gasa, yogurt, da dai sauransu. Ya kamata a zubar da Ma mayonnaise, cream da kirim mai tsami.

A cikin Pathology, ya zama dole don ware soyayyen da kwai kwai daga abincin. A lokacin shirye-shiryen kwasa-kwasan farko, an hana yin amfani da mai da hankali mai kitse. Kifi mai daɗi da nama na iya haɓaka aiki. Masana sun ba da shawarar yin amfani da kayan shafawa. A cikin abinci, wajibi ne don barin kayan lambu da aka soya, kwakwa. Abubuwan da aka haramta sun kasance ducklings da Goose. Madadin haka, za'a iya amfani da hatsi. An ba da shawarar yin amfani da jita-jita na oatmeal, porridge daga shinkafa, buckwheat, da dai sauransu.

Lokacin shirya abinci, ya wajaba don sanin kanka tare da jerin abubuwan da aka haramta, wanda zai iyakance yiwuwar lalacewa a cikin yanayin marasa lafiya.

Teburin Kayan cholesterol

Idan mutum yana da babban cholesterol, wannan ba zai iya nuna teburin ba. An shawarci marasa lafiya su guji samfuran masu zuwa - man alade, nama, mai, da sauransu. Wadanne abinci ne ba za a iya cinye su ba ana bayanin su a sashin farko. Suna haɗu da mafi yawan adadin ƙwayoyin cholesterol a cikin abun da ke ciki. Tare da ƙananan ƙwayar jini, ana ba da izinin amfani da samfurori daga shafi na biyu a cikin ƙaramin adadin.

Haramunne haramun	Mafi qarancin Izini
Margarine	Kayan mai
Squid	Mussel
Kifi mai soyayyen	Crabs
Kayan samfuran gama-gari	Kifi miya
Pate	Qwai
Naman alade	Dan rago
Gusyatina	Sanya naman sa
Ducklings	Dabbobin

Lokacin ƙirƙirar abinci, yana da mahimmanci a tantance waɗanne abinci aka hana, tunda sun haɗa da mafi girman adadin wannan abin. Idan an hana su, wannan yana nuna cewa zasu iya cutar da jiki.

Abubuwan da aka yarda

Yayin aiwatar da tsarin cutar, sanya lokaci rage cin abinci na cholesterol. An haɓaka shi bisa takamaiman samfuran. Ayyukan mutum yakamata yaci abinci na jiya, don shiri wanda aka amfani dashi gari mai laushi. Hakanan zaka iya cin gurasar da aka riga an bushe. Don rage ƙarfin aiki, ana bada shawara don dafa taliya daga gari mai abinci. An shawarci masu haƙuri su dafa ta amfani da mai kayan lambu. Abincin yakamata ya kunshi kayan lambu:

Farin kabeji da farin kabeji,
Dankali
Zucchini,
Suman
Beets.

Ana kawar da gubobi daga jiki ne ta amfani da karas. Tushen folic acid shine salatin. Masana sun ba da shawarar bayar da fifiko ga naman da aka jingina - naman maroƙi, turkey, naman sa, naman alade, kaji, da sauransu.

Ya kamata a inganta abincin a kan tushen abincin teku - mussel, scallops, oysters, crabs a iyakance mai yawa. Wajibi ne a cinye abincin da ke rage cholesterol - tuna, cod, haddock, flounder, pollock, da sauransu.Tushen furotin kayan lambu, wanda yake wajibi ne ga cutar, ganyayyaki ne. Marasa lafiya suna buƙatar cin kwayoyi.

Akwai samfurori da yawa da aka ba da izini tare da babban cholesterol, wanda ke ba ka damar haɓaka menu mai daɗi da lafiya.

Rage abinci mai narkewa

Dole ne a inganta abincin da ke da babban ƙwayar cholesterol dangane da samfuran samfuri waɗanda zasu iya rage alamun.

Ya kamata kason ya ƙunshi ƙananan kayan mai-mai-madara. An ba da kariya ta ganuwar jijiyoyin bugun gini, gami da cire kwarkwata da kitse daga jiki, ana ba su albasa da tafarnuwa. Mai haƙuri ya kamata ya sha ruwan 'ya'yan lemo, wanda ya haɗa da ascorbic acid, aikinsa yana da nufin ƙarfafa ganuwar bututun jini. Haka kuma ana bada shawara a sha weda fruitan stewed, brothhip broth, low-brewed tea. Daga kayan yaji, kuna buƙatar bayar da fifiko ga kayan ƙanshi, barkono, lemun tsami, mustard, horseradish.

Marasa lafiya suna buƙatar cin tumatir da cucumbers. Hakanan, marasa lafiya ya kamata su cinye ganye a adadi mai yawa. Don abubuwan ciye-ciye, ana bada shawarar kiwi da masu ɓoye ɓarna. Ya kamata a aiwatar da kayan miya na kayan lambu a kan broth na biyu na nama. Abubuwan leke, ana amfani da popsicles da jellies. Hakanan zaka iya cin samfuran da ba su haɗa da sukari ba.

Lokacin zabar samfuran abinci, yana da mahimmanci don bayar da fifiko ga waɗannan zaɓuɓɓukan waɗanda basu haɗa da cholesterol ba. Jerin ya kunshi kowane kayan shuka:

Wajibi ne a ci abincin hatsi, don shiri wanda ya haramta amfani da madara da man shanu. Marasa lafiya yakamata su ci kayan miya a kowace rana. Bauta tana kunshe da mai na kayan lambu, kwayoyi da tsaba, wanda yakamata a cinye shi da ƙarancin mai yawa.

Ya kamata mai haƙuri ya ci broccoli, wanda ya haɗa da fiber na abinci, wanda ke taimakawa wajen daidaita yanayin. Abincin fizir mai tsami ba zai iya riskar da bangon hanji ba. Tare da taimakonsa, an samar da rufe da kuma kawar da abincin da aka sarrafa. Godiya ga hanzarin ƙwayar peristalsis, ana samar da ƙaramin tsari na ɗaukar cholesterol. Ana ba da shawarar haƙuri ga mai haƙuri sau 400 na wannan samfurin.

Kada ku daina namomin kaza na fure, wanda aka hada da statin. Suna analogues na kwayoyi, wanda ke tabbatar da raguwar kwayar cholesterol. Tare da amfani da wannan kayan yau da kullun, ana rage yiwuwar ƙirƙirar plaque a cikin tasoshin. Yayin aiwatar da yanayin, ana bada shawarar mai haƙuri don cinye akalla gram 9 na samfurin.

Masana sun ba da shawarar a haɗa da herring a cikin abincin. Wannan samfurin ya ƙunshi acid mai-kitse na omega-3. Tare da taimakonsu, ƙwayar cholesterol tana raguwa idan rabo daga cikin abubuwan ɗaukar abubuwan gina jiki suka canza. Ana ba da shawarar mutum ya ɗauki giram 100 na wannan samfurin yau da kullun. Wannan zai sa ya yiwu a maido da lumen a cikin jiragen, tare da cire mai da cholesterol daga filayen.

Idan aka kara cholesterol, abin da za a iya ci shine kawai likita ke tantance shi gwargwadon tsananin tsananin yanayin cutar.

Abincin warkewa

Abincin abinci na cholesterol yana haɓaka cikin la'akari da jerin abubuwan da aka ba da izini da waɗanda aka haramta. Akwai zaɓuɓɓukan abinci da yawa. Wanne ya fi dacewa da likita zai iya tantance wanene. Daga babban cholesterol, ana bada shawara don amfani da zaɓuɓɓukan abinci masu zuwa:

Karin kumallo ya ƙunshi yogurt mai ƙoshin mai da hatsi irin. Don kawar da karuwar alamu, ana bada shawara a sha gilashin ruwan innabi a wannan lokacin. Don abincin rana, ana ba da shawarar ku shirya salatin kayan lambu ku sha ruwan 'ya'yan itacen apple sabo. Don abincin rana, ana bada shawara don dafa borsch tare da yin amfani da kayan lambu, dafaffen naman sa. Hakanan zaka iya cin salatin kayan lambu, wanda aka cika shi da man zaitun. Abincin rana da rana ya ƙunshi burodi biyu na bran da apple. Abincin abinci mai gina jiki yana buƙatar dafa abincin dare a cikin nau'i na Boyayyen bishiyar asparagus tare da ƙari na masara mai. Hakanan shawarar da aka bayar shine yawan cuku, gurasa gurasa da koren shayi.
A wannan yanayin, abincin ya fi bambanta yawa. An shirya omelet don karin kumallo, wanda aka haɗa tare da barkono da kararrawa da zucchini. A wannan lokacin, ana bada shawara a ci gurasar hatsin rai a sha gilashin kofi tare da ƙari da madara. Karin kumallo na biyu ya ƙunshi salatin 'ya'yan itace da gurasar burodi. Don abincin rana, ana bada shawara don shirya miya kayan lambu, zandy mai gasa. Hakanan zaka iya cin abinci kaɗan na salatin kayan lambu, don shiri wanda ake amfani da man linseed. Daga sha, kuna buƙatar ba da fifiko ga compote. Abincin rana da rana ya ƙunshi yogurt mai-mai mai kitse. Don abincin dare, zaku iya yin salatin amfani da cuku marar cuku ku ci gurasa. Ruwan tumatir ana bada shawara don sha.
Tebur ɗin magani tare da babban cholesterol yana buƙatar shirin kwalliyar hatsi a cikin ruwa. Hakanan zaka iya sha gilashin ruwan plum ko koren shayi. Karin kumallo na biyu ya ƙunshi orange ko mandarin. Don abincin rana, tafasa nono kaza da shinkafa a ruwa. Hakanan zaka iya cin salatin, don shiri wanda ake amfani da kabeji da karas. Abincin an wanke shi da kayan zaki. Don abincin ciye-ciye na safiya, ana bada shawara don cinye salatin kayan lambu da bran, wanda ake amfani da man zaitun. Daga sha, ana bada shawarar yogurt. Abincin dare ya ƙunshi kifin da aka gasa a tsare, salatin kayan lambu wanda aka girka tare da masara da ruwan 'ya'yan itace.

Dukkanin kwanakin da aka ambata a sama ana iya maimaita su ko kuma a haɗu da juna. Wannan zai bazuka abincin mai haƙuri sosai. Godiya ga amfani da teburin magani tare da tasirin cholesterol, yana yiwuwa a tsaida alamomi ba tare da amfani da kwayoyi ba. Tare da taimakon abinci, ana tsaftace tasoshin kuma ana inganta zirga-zirgar jini a cikinsu.

Akwai adadi mai yawa na girke-girke mai daɗi wanda aka ba da izinin amfani dashi tare da babban cholesterol. An shawarci marasa lafiya su shirya:

Kifi mai gasa. Fewan kaɗan daga tafarnuwa da albasa guda ana yanyanƙa su a guna. Tare da zucchini da eggplant, dole ne ku yi magudi iri ɗaya. Kayan lambu suna haɗe da gishiri a cikin gishiri, barkono, ganye na Provence da man kayan lambu na rabin sa'a. Fillet na kifayen teku yana shafa mai kuma yana da kayan ganye. Kayan lambu an shimfiɗa su a cikin tsare, sannan kifi, da zoben tumatir a saman. Gasa kifi a cikin tanda na minti 20.
Kifi da cuku. An shirya kwano a kan tushen hake fillet, tumatir, albasa, karas, cuku mai-mai, man kayan lambu. A yanke fillet kifi a cikin rabo da kuma pickled. Don wannan, ana amfani da allspice da kayan yaji. Albasa finely yankakken kuma passaged a cikin wani kwanon rufi. Kara karas-karas an kara dasu anan. Fillet an shimfiɗa shi a cikin yumɓu ya cika da kayan lambu. Tumatir an shimfiɗa ta a saman, wanda dole ne a yanke zuwa zobba. An dafa abinci a minti 20. Bayan wannan lokaci, kifin dole ne a murƙushe shi da cuku grated kuma gasa don fewan mintuna kaɗan.
Chleten fillet tare da wake. Ana ɗaukar fillet kaza guda kuma a yanka a kananan yanka. Dole ne a sanya su a cikin saucepan, zuba ruwa da fitar. An kara gram 300 na gyada mai launin kore a cikin stewpan, har ma da kayan ƙanshi daidai da abubuwan da mutane suka zaɓa. Stew duk abin da ke ƙarƙashin murfin har sai kaji ya kai shiri. Kafin yin hidima, an yayyafa kwanon da ganye, a salted an zuba shi da man zaitun. Ku bauta wa tasa da dumi.
Gasa nono. Ya kamata a ɗanɗa fillet din nono kaɗan. Bayan wannan, an shirya marinade bisa ga kayan lambu. Tafarnuwa, romanary da madara skim an kara dashi. Ana nutsar da fillet a cikin marinade kuma an bar shi tsawon minti 30. Bayan wannan, an ɗora filet a kan fam ɗin kuma a gasa a cikin tanda. Bayan dafa abinci, kuna buƙatar gishiri da bauta tare da sabo kayan lambu.

Ana samun hauhawar ƙwayar jini a cikin mutane yayin da aka fallasa abubuwa daban-daban masu tayar da hankali. Wannan tsari na cututtukan cuta na iya haifar da rikice-rikice, wanda ke buƙatar magani na lokaci. A wannan yanayin, mai haƙuri dole ne ya bi tsarin kulawa da la'akari da samfuran da aka haramta da abin da aka haramta. Akwai kayan abinci iri-iri iri-iri, wanda zai baka damar zabar mafi dacewa ga mai haƙuri. Don tabbatar da inganci da ingantaccen magani, ya zama dole likita ya shiga cikin ci gaban abincin.

Fasali na abinci mai gina jiki a cikin hypercholesterolemia

Rashin abinci mai gina jiki. Ka'idojin asali - akwai koda lokacin da baku so, amma a cikin ƙananan rabo (100-200 g), sau 5-6 a rana.
Sauƙin dafa abinci. Tare da babban cholesterol, soyayyen, kyafaffen, jita-jita, kowane kayan kariya an haramta su sosai.
Karin kumallo. Ya kamata ya ƙunshi carbohydrates - hatsi wanda aka dafa cikin ruwa ko madara mara-mai.
Abincin rana Dole ne ya haɗa da miya ko broth da zafi, alal misali, dafaffen kifi ko nama tare da tasa gefen.
Abincin dare Ya kamata a fi son salati, kayan lambu da kifi ko nama.
Abincin rana da yamma shayi. A matsayin abun ciye-ciye, salatin 'ya'yan itace,' ya'yan itace, sabo kayan lambu, busassun 'ya'yan itace, kwayoyi, kayan-madara mai kyau.
Sa'a 1 kafin lokacin kwanciya, ana bada shawara a sha gilashin kefir, yogurt na ɗabi'a ko ruwan 'ya'yan itace kayan lambu wanda aka shirya sabo.
Kimanin lita 1-1.5 na ruwa ya kamata a bugu kowace rana. Ba shi yiwuwa a maye gurbin shi da shayi, compotes, kayan ado na ganye.
Yana da matukar muhimmanci a rage yawan kitse na dabbobi da akalla kashi uku.
A bu mai kyau gaba daya ki zama kofi. Ko sha fiye da 1 kofi a kowace rana na pamard na sha. Ganyen shayi na da kyakkyawan tasirin tonic. Wannan shine mafi kyawun madadin don ingantawa, amma mai lahani ga kofi mai kyau na cholesterol.

Lokacin da ake tattara abinci, an shawarci mata da su gabatar da wasu kayan soya waɗanda ke ɗauke da ƙwayoyin cuta a cikin menu, cinye hatsin alkama da aka haɓaka akai-akai, kuma suna shan ruwan 'ya'yan itace fiye da na al'ada. Yana da kyau a rage cin sukari, motsa sosai.

Ya kamata maza su sa ido sosai a kan girkewar furotin, su cinye kayan lemo da kifayen, ƙi gishiri ko iyakance adadinsa zuwa 8 g a rana. Tare da ingantaccen abinci mai kyau, yana da kyau a bar kyawawan halaye (shan taba, giya).

Mafi sau da yawa, hypercholesterolemia an haɗe shi da cututtukan gabobin ciki: hawan jini mai yawa, aiki mai rauni na ƙwayar thyroid, hanta, da kodan. Wannan halin yana buƙatar hanya ta musamman.

Tebur na shawarar da aka haramta da kuma haramta abinci na babban cholesterol

Nagari	Iyakantacce	An hana
Kifi da abincin teku
hake shudi, pollock Navaga kifi haddock.	Pike perch sigar asali kisa mussel.

Ana iya cinyewa ba sau biyu ba a mako, a cikin tafasasshen tsari, a cikin ƙananan rabo na kusan 100 g.

herring
gwani
jatan lande
caviar
kawa
gwangwani kifin gwangwani

Kayan abinci

kaza da kaza,
zomo nama
durƙusar maroƙi

An gabatar da shi cikin menu, a cikin rabo ba fiye da 100 g ba, kowace rana.

naman alade
naman sa
wasan nama
rago
kayayyakin da aka gama da rabin kayan abinci (sausages, kayan gwangwani, sausages),
offal.

Man, Fats

wanda ba a bayyana ba
zaitun
flaxseed.

masara
waken soya.

Toara zuwa shirye abinci. Norm 2 tbsp. l kowace rana.

margarine
man shanu, dabino,
mai.

Madara, kayayyakin kiwo

madara
kefir
yogurt na halitta
gida cuku.

Fat abun ciki daga 0.5 zuwa 5%.

cuku har zuwa 20% mai,
kirim mai tsami har zuwa 15% mai.

Ba fiye da sau 3 a mako.

kirim
mai madara na gida:
kirim mai tsami
madara mai ɗaure
ice cream
taro,
glazed curds.

Kayan lambuKayan kayan lambu masu kyau da daskararre, masara, wake, lentils.Boiled dankali ba fiye da sau 3 a mako.

Kayan Faransa
dankalin turawa, abun ci.

'Ya'yan itaceDuk wani sabo 'ya'yan itace.'Ya'yan itãcen marmari, an bada shawarar a cinye su kowace rana.

'yan itacen inabi kore
ayaba
raisins
candied 'ya'yan itace.

Dabbobin

burodin burodin burodin
launin ruwan kasa shinkafa
hatsi alkama,
gero (gero),
oatmeal.

gurasar da aka yi da hatsin rai ko garin alkama gabaɗaya - kowace rana, amma ba fiye da 200 g ba,
taliya na alkama alkama - ba fiye da sau 4 a mako a matsayin abinci na nama,
buckwheat - ba fiye da sau 2 a mako, a cikin kananan rabo na 100 g.

farin shinkafa
Semolina.

Yin Bredi

kukis na oatmeal
biscuits
busar bushewa.

farin burodi
kuki mai bushewa (Mariya, Hakori mai laushi).

Kuna iya cin abinci na farin burodi ko kukis 2-3 don karin kumallo, amma ba fiye da sau 3 a mako.

irin kek,
Kayan kwalliya
buns daga romry irin kek.

Sweets

puddings
jelly 'ya'yan itace
'ya'yan itace kankara.

Cakulan soya - ba fiye da sau 4-6 a wata.

cakulan
Sweets
marmalade
pastille.

Abin sha

ruwan 'ya'yan itace na zahiri
koren shayi
tashi kwatangwalo tare da chamomile,
drinksa fruitan itace
ruwan kwalba.

jelly
'ya'yan itace bushe,
rauni kofi
koko.

Yana da kyau a shigar da waɗannan abubuwan sha a menu ba fiye da sau 3-4 a mako.

kowane abin sha tare da ƙari na madara ko cream,
giya, giya mai yawa.

Abincin da ya dace

Don cikakken aiki da tsarin da gabobin jikin mutum, dole jikin ɗan adam ya sami karɓa, fats da carbohydrates yau da kullun tare da abinci. Sabili da haka, koda tare da babban taro na cholesterol a cikin jini, ba shi yiwuwa a bar ƙashin dabbobi gaba daya.

Sunadarai (sunadarai)

Su ne manyan kwayoyin kwayoyin halitta nauyi. Yarda da alpha acid.

Mafi yawan adadin furotin yana dauke:

durƙusar maroƙi
kaza nono
jatan lande
kifin teku
legumes.

Lokacin tattara abinci, yana da mahimmanci a la'akari da cewa wasu daga cikin waɗannan abincin suna dauke da sinadarin cholesterol mai yawa. Misali, shrimp ko naman maroƙi. Sabili da haka, ana iya shigar dasu a menu ba fiye da sau 2 a mako.

Fats sune tushen samar da makamashi ga jiki. Tare da babban cholesterol, an cire kitsen mai daga cikin menu, wanda zai iya ƙara matakin LDL mai cutarwa.

Ya kamata a ba da fifiko ga kayan lambu, mai ƙanshi mai daɗin gaske, waɗanda suke cikin samfuran masu zuwa:

kayan lambu
kwayoyi
kiwo, kayayyakin kiwo.

Tabbas bayanin kula shine kifin marine. Ya ƙunshi sinadari mai yawa, amma ba mai haɗari bane, tunda cutarwarsa tana lalacewa ta hanyar mai mai kitse mai narkewa. Saboda haka, ban da kayan lambu da 'ya'yan itatuwa, wani mahimmancin abinci mai mahimmanci shine kifayen teku. Ana iya shigar da shi a menu a kowace rana.

Carbohydrates sune sukari mai sauki da rikitarwa, tushen kuzari, kayan gini ga sel. Rashin su nan take yana shafar yanayin jikin mutum: tsarin zuciya da jijiyoyin jini suna rushewa, yawan kuzarin saukad da shi, yanayin jijiyoyin jiki ya kara tabarbarewa.

Mafi yawan adadin carbohydrates yana cikin:

abinci mai hatsi
kayan lambu, 'ya'yan itãcen marmari,
wake
duka hatsi
low-fat mai kayayyakin samfuri.

Yana da mahimmanci a san cewa akwai wani rukuni na daban na carbohydrates, waɗanda ake kira mai ladabi. Basu gajiya da rashin kuzari a jiki, amma a maimakon haka, sai suka cika ajiyar makamashi gaba daya. Abubuwan da aka sake sarrafa su suna sauƙin tunawa.

Ana haɓaka su da asalin halitta, sabili da haka, gabaɗayan ƙimar halaye masu amfani. Tare da almubazzaranci, sun fara canzawa cikin sauri. Biye da tsarin abinci gaba ɗaya yana kawar da abinci mai ƙoshin carbohydrate. Waɗannan sun haɗa da kayan kwalliya, abubuwan leɓe, kayan lefe, abubuwan sha masu ɗorewa.

Abinda zaka iya kuma bazaka iya cin abinci tare da cholesterol mai yawa

Abincin abinci na asibiti ya haɗa da samfurori da yawa waɗanda ke haɗuwa da kyau tare da juna, wanda zai ba ku damar sanya abincin ya bambanta.

hatsi: baƙar fata da shinkafa ja, buckwheat, bulgur, quinoa, hercules, couscous,
kifayen teku: tuna, hake, pollock, cod, salmon, shudi mai shuɗi, hake,
lemun tsami: farin wake da ja, lentil, kawa,
kwayoyi: itacen al'ul, walnuts, ƙyalli, almon, kwastan,
mai kayan lambu: zaitun, linseed, soya, sunflower mara amfani,
qwai: furotin,
madara, samfuran madara mai narkewa tare da mai mai na har zuwa 5%: madara, yogurt (ba tare da kayan dandano ba, ƙari na kayan dandano), cuku gida,
abincin bishiyoyi: abinci mai hatsi, kuki, oatmeal, mahaukaci, biscuits,
waken soya, samfurori daga gare su,
ganye: faski, dill, albasa mai bazara,
desserts: puddings, jellies 'ya'yan itace, Berry smoothies,
abin sha: koren shayi da na ginger, 'ya'yan itace na kayan marmari ko kayan marmari na kayan lambu, kayan kwalliya tare da kayan kwalliya na fure, chamomile, ruwan sha

Kayan lambu da 'ya'yan itatuwa su zama tushen abincin. Ana iya cin su sabo, daskararre, tafasa ko stewed.

A cikin iyakataccen adadin, ba fiye da sau 2-3 a mako ba, ana bada shawara don amfani:

nau'in kifayen teku, abincin teku: pike, perch, crabs, shrimps, mussel,
nama mai cin abinci: naman kaza mai kaza, turkey, zomo, naman maroƙi,
kayayyakin kiwo: cuku tare da mai mai har zuwa 20%, kirim mai tsami - har zuwa 15%,
mashed dankali a cikin madara,
'ya'yan itãcen marmari (sai dai raisins),
farin burodi
kwai gwaiduwa
durum alkama na taliya,
abin sha: sumba, busassun 'ya'yan itace, koko, ruwan inabin ja.

Dukkanin abincin da ke sama suna ɗauke da cholesterol. Sabili da haka, kuna buƙatar shigar da su a cikin abincin a iyakance. Yawan su yana ƙaruwa da mai, yana ƙaruwa da canje-canje atherosclerotic a cikin tasoshin.

Abin da ba za ku ci ba:

kowane irin yanayi,
caviar
nama mai nama: alade, naman sa, tunkiya,
nama, samfurori da aka gama ƙoshin kifi, abincin abincin gwangwani,
mai, mai: man shanu, dabino, mai kwakwa, man alade, margarine,
kayayyakin kiwo: wanda aka daɗaɗa ko mai na gida duka madara, cream, curds,
abinci mai sauri
hatsi: semolina, farin shinkafa,
irin kek, lemo,
abin sha mai cike da ruwan sha, mai laushi.

Yarda da abinci mai kyau na iya rage cholesterol a tsakanin watanni 2-3.

Rage abinci mai narkewa

Saboda abubuwan da suka mallaka, suna taimakawa sosai don rage yawan haɗarin lipoproteins mai cutarwa da haɓaka adadin masu amfani. Mafi inganci a wannan batun sune:

Karin man zaitun. Mafi amfani ga manyan cholesterol. Tushen ƙwayoyin shuka. Lowers jimlar cholesterol da kashi 13-15.
Avocado Ya ƙunshi mafi girma adadin phytosterols daga dukkan 'ya'yan itatuwa. Wadannan abubuwan suna rage karfin karamin hanji don daukar abinda ke ciki, cire su daga jiki. Idan kuna cin rabin avocado a kullun don karin kumallo, bayan makonni 3-4 da yawa yawan adadin kuzari zai ragu da kashi 8-10%, amma kawai ya bi ka'idodin tsarin abinci mai lafiya.
Kiwi, apples, blackcurrant, kankana. Hakikanin antioxidants na zahiri. Normalize metabolism na lipid, kawar da tsattsauran ra'ayi. Rage cholesterol da kashi 5-7% lokacin cinye shi tsawon watanni 2-3.
Waken soya, kayan gargajiya suna da wadatar fiber. Yana da kyau yana wanke tasoshin jini, da sauri yana ɗaure ƙananan lipoproteins mai ɗimbin yawa, yana cire su daga jiki kafin su shiga cikin babban jini.
Lingonberries, cranberries, pomegranates, strawberries, ja currants, raspberries, ja inabi ƙara rage cholesterol ta 15-18%. Berries suna da wadatar polyphenols. Suna tsabtace tasoshin jini, suna cire abubuwa masu cutarwa daga jiki. Sun hana ci gaban kansa, ciwon sukari.
Tuna, mackerel, cod, kifi, kifi. Kifi ya ƙunshi kitse mai mai (omega-3, omega-6). Suna daidaita metabolism na lipid, suna tsarkake hanyoyin jini na atherosclerotic plaques, kuma suna karfafa membranes. An ba da shawarar gabatar da kifi a cikin abincin kowace rana, a cikin ɗan ƙaramin abu (100-200g). Bayan watanni 2-3, matakin kyakkyawan lipoproteins zai karu da 5%, mara kyau - raguwa da 20%.
Flaxseed, hatsi, bran, oatmeal. Suna dauke da adadin mayuka masu tsire-tsire masu bushewa wadanda suke aiki kamar sihiri: suna ɗaukar mai-kitse, gubobi, da cire su daga jiki.
Tafarnuwa. Yana daidaita metabolism na lipid, yana kara kirar HDL, yana tsabtace hanyoyin jini.
Kudan zuma, pollen, abincin kudan zuma. Immarfafa rigakafi, daidaita yanayin jini, haɓaka tafiyar matakai, dawo da tasoshin da suka lalace.
Duk nau'ikan ganye suna da wadataccen abinci a cikin lutein. Suna sakin jiki daga gubobi, gubobi, lipoproteins mai cutarwa. Kare daga ci gaban atherosclerosis.

Misalai na jerin abubuwan rage cin abinci na cholesterol

Abincin da ke cikin babban cholesterol yana da amfani azaman prophylaxis ga mutane masu kiba, tare da cututtuka na narkewa, tsarin zuciya.

karin kumallo - cuku gida, koren shayi,
abincin rana - salatin 'ya'yan itace, ruwan' ya'yan itace,
abincin rana - beetroot miya, nono kaza tare da dankali da aka dafa da ganye, compote,
yamma da shayi - abincin burodi, shayi na chamomile,
abincin dare - da wuri kifi tare da zucchini ko eggplant, shayi,
da dare - kefir.

karin kumallo - buckwheat, ginger sha,
abincin rana - 1-2 apples, ruwan 'ya'yan itace,
abincin rana - miyan kabeji daga kabeji sabo, gasa mai da aka dafa tare da salatin tumatir da cucumbers, shayi,
yamma shayi - yogurt, biscuits, compote,
abincin dare - casserole kayan lambu, shayi,
da dare - yogurt.

karin kumallo - cheesecakes tare da kirim mai tsami, ruwan 'ya'yan itace,
abincin rana - salatin kayan lambu tare da man zaitun, shayi,
abincin rana - kayan lambu puree miyan, stewed veal da bishiyar asparagus, shayi,
abincin rana da rana - yogurt tare da muesli, kissel,
abincin dare - wainar kifi tare da dankalin masara, salati, shayi,
da dare - kefir.

Idan babu contraindications, zaka iya shirya kwanakin azumi. Misali, ranar apple. Ku ci kusan kilo 1 na apples a rana. Don karin kumallo, cuku gida, don abincin rana - dafaffen nama ba tare da tasa gefen, kafin lokacin kwanciya kefir. Ko ranar curd: casserole, gida cuku cuku, m curd (game da 500 g), 'ya'yan itãcen marmari. Bai kamata a yi wasu lokuta na azumi fiye da 1 a kowane wata ba.

Kada a ƙara cuku a cikin naman. Ya ninka adadin kuzarin mara lafiya, adadin kuzari.
Idan da gaske kana son Sweets, zaku iya cin masan soya cuku mai tsami ko guda biyu na cakulan duhu mai duhu tare da babban abun ciki na wake.
A cikin girke-girke da yawa don dafa abinci, maye gurbin qwai da sunadarai. Kwai ɗaya - 2 squirrels.
Lokacin dafa abinci mai naman, tabbatar cewa an ɗora ruwan farko wanda aka dafa naman.
Jefar mayonnaise da sauran biredi gaba daya. Dress salads tare da mai, ruwan lemun tsami. Don sanya dandano nama ya zama mai daɗi sosai, ƙara kayan yaji ko ganye.

Ya kamata a haɗu da kowane abinci tare da motsa jiki, dakatar da shan sigari da barasa, a cikin bin ka'idodin yau da kullun.

Abincin Rum, amfaninsa

Baya ga tsarin abinci na yau da kullun, wanda ke taimakawa rage yawan lipoproteins masu ƙarancin ƙarfi a cikin jini, akwai wani zaɓi don abinci mai warkewa - Rum. Hakanan yana rage rage tasirin cholesterol, amma yana da bambance-bambancen nasa.

Ka'idodi na asali

Ana tattara menu na yau da kullun yin la'akari da waɗannan shawarwari masu zuwa:

don karin kumallo - hatsi: granola, hatsi akan ruwa, bran,
na abincin rana - taliya, kifi, ko abinci,
don abincin dare - abinci mai gina jiki, wanda aka haɗe tare da kayan lambu ko 'ya'yan itatuwa.

Hanyar dafa abinci tana yin burodi a cikin tanda a cikin tsare, tafasasshen dafa abinci a cikin tukunyar jirgi biyu ko mai dafa jinkirin. Tare da babban cholesterol, soyayyen abinci, kowane irin abinci mai sauri, an haramta shi sosai.

Kayayyaki don menu na yau da kullun:

'ya'yan itãcen marmari (sai dai raisins),
kayan lambu
'ya'yan itace
kayan skim madara
kwayoyi, sesame tsaba, sunflower tsaba (ba tare da gishiri da mai ba),
mai mai - kawai zaitun,
abinci mai hatsi
hatsi - shinkafa mai launin shuɗi, alkama, gero, sha'ir,
An yarda da barasa - giya mai ruwan inabi kawai, ba fiye da 150 ml a rana ba a abincin dare.

Ana gabatar da samfura akan menu sau 3-5 a mako:

kifin teku mai ruwan teku (kifi, kifi),
nono mara fata
dankali
qwai (furotin)
Sweets - zuma, kozinaki.

An gabatar da jan nama (naman sa ko lemo) a cikin abincin sau 4 a wata.

Sample menu

Abincin na Bahar Rum ya ƙunshi abinci uku a rana, haɗe da abincin rana maraice da maraice. Tsawon lokaci daga watanni uku zuwa biyar.

karin kumallo - oatmeal a cikin madara a skim, abinci tare da cuku, koren shayi,
abincin rana - gyada mai yankakken barkono ko barkono tare da kifi, shayi,
abincin dare - jan kifi tare da tumatir, gilashin giya.

karin kumallo - dafaffen gero, cuku cuku, koren shayi,
abincin rana - kifi mai gasa, an yi masa ado da taliya, koren shayi,
abincin dare - wainar kifi tare da salatin karas, ruwan 'ya'yan itace.

karin kumallo - buckwheat, shayi mai baƙar fata,
abincin rana - miyar wake, soyayyen kayan lambu, yanki mai cuku mai wuya, shayi ko kofi,
abincin dare - dafaffen kifi ko nono kaza, shayi.

Ana ba da shawarar abun ciye-ciye masu sauƙi. Da yamma - kullun 'ya'yan itace ne, da maraice - samfuran madara da aka dafa (kefir, yogurt, cuku gida da aka haɗe da' ya'yan itatuwa da aka bushe).

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