Yadda za a rage ƙwayar LDL cholesterol - inda za a fara?

wikiHow yayi aiki da ka'idodin wiki, wanda ke nufin cewa marubuta da yawa marubutanmu suna rubuta su. Lokacin ƙirƙirar wannan labarin, mutane 10 (a) sunyi aiki akan gyaranta da haɓakawa, gami da ba da labari ba.

Yawan hanyoyin da aka yi amfani da su a cikin wannan labarin su ne 18. Za ku sami jerin sunayen su a ƙasan shafin.

Cholesterol, abu mai daure kai, na iya toshe hanyoyin shaye shaye kuma yana sanya wahala ga jini ya shiga zuciya, saboda haka yana da muhimmanci a san yadda ake rage LDL (cholesterol mara kyau). Abin farin ciki, rage matakan LDL ya fi sauƙi fiye da haɓaka matakan HDL. Ga yadda ake yi!

Rage Cholesterol: Mataki # 1 - Asarar nauyi mai nauyi

Muna jaddada cewa kowane asarar nauyi ya kamata ya zama matsakaici. Wannan yakamata ayi lafiya (!) ta wata hanyar al'ada. A cikin shawara tare da mai ba da lafiya. A yau zaku iya haɗuwa da mutane da yawa waɗanda waɗanda kusan babbar manufar rayuwa ita ce rage hdl na cholesterol! Dalilin wannan shine mummunan talla na kwayoyi, sau da yawa ƙari. Wannan shine dalilin da ya sa wasu abokan aiki suke yin matuƙar rauni kuma suke cire abinci koda lafiyayyen abinci ne daga abincin.

Dole a kula da nauyin jikin mutum. Likitocin Dutch, dangane da wani binciken na shekaru 20, sun kammala cewa kowane karuwa a cikin nauyi da rabin kilogram yana tattare da haɓakar cholesterol ta ɓangarori biyu. Hujja na gaba mai mahimmanci shine cewa yawan nauyin jikin mutum, shine mafi yawan kwayar halittar jiki. Wannan ma'ana daidai ne, don haka yanayi ne ya tsara mu. Sabili da haka, idan ba ku da nauyi sosai, amma ba zafi sosai ba, kuna buƙatar rasa nauyi matsakaici don raguwar al'ada a cikin LDL cholesterol ya faru, ba tare da lalata lafiyar gaba ɗaya ba.

Yadda za a saukar da LDL cholesterol - shawarwari masu amfani:

• A'a to mai!

A cikin abincinku na yau da kullun, rage yawan abinci mai mai (na ɗan lokaci CIGABA soyayyen abinci!)

• Yi amfani da man kayan lambu sau da yawa (musamman man zaitun).

Waɗannan samfuran ba su da sinadarai mai haɗari. Ana iya ganin wannan a cikin wani tebur dabam (na mai) akan gidan yanar gizon mu da kuma sharhi akan sa.

• Kada ku ci ƙwai da yawa.

Wannan ba yana nufin cewa kana buƙatar ka rabu da su gaba ɗaya ba. Kawai amfani da furotin a dafa abinci. Tunda ana lura da babban aikin cholesterol a cikin qwai a cikin manyan abubuwan.

• Don runtse cholesterol - durƙusad da ganyayyaki.
• Yi ƙoƙarin cin ƙarin 'ya'yan itatuwa.

Waɗannan kyautuka ne na yanayi waɗanda ke ɗauke da rage ƙarfi cholesterol - pectins.

• Tabbatar da haɗe da oatmeal a cikin abincin ku

(ko oat bran buns).

• A cikin iyakatacce iyaka ku ci naman, naman maroƙi.
• Ku ci more tafarnuwa (aƙalla 2 cloves a rana).
• Daga kewayon kayayyakin kiwo aƙalla na ɗan lokaci dakatar da zabi - akan madarar skim.

Yin aiki na jiki zai taimaka rage ƙwayar cholesterol.

Mataki na gaba shine motsa jiki. Kuna iya gwada kanku kan magungunan mutane waɗanda ke rage ƙananan ƙwayoyin cuta, ɗaukar mutum-mutumi, da sauransu. Amma idan mutum yana da salon rayuwa mai tazara, to wannan ba shi da tasiri. Ci gaban hakika yana da girma da ban sha'awa. Amma a yau, mutane da yawa suna aiki a ofis, suna zaune a kwamfyutoci. Bayan sun dawo gida, sai suka sake zama a kwamfutoci ko kuma sun kwanta akan sofas mai dadi. Don haka, kuna iya sannu a hankali, amma tabbas - "lalata" jiki.

Motsa jiki da kyau (har ma da motsa jiki na safiya) - yadda yakamata ku rusa hanaƙar cholesterol. Ba wai kawai haɓaka matakin kyakkyawan cholesterol HDL ba, har ma da rage yawan mummunan, i.e. LDL Loauraye masu nauyi suna taimaka wa jikin mu don kawar da mai, "daidaita" bayan cin abinci. Idan mai ba zai “zauna” cikin jini na dogon lokaci ba, to kuwa yiwuwar ba zai “tsaya” ga ganuwar arteries ba zai ragu sosai.

Kamar yadda masana kimiyya daga Jami'ar Brown suka gano, mutanen da ke yin wasan motsa jiki safe suna tsabtace jikinsu kashi 75% cikin sauri fiye da waɗanda ke ƙarfafa kansu da safe, musamman tare da kofi da kuma sigari.

Rage cholesterol LDL - shawarwari masu amfani:

• (shawarar da: don matasa 'yan ƙasa da shekara 45) Idan kun (!) kuna da ƙoshin lafiya, to, ku haɗa cikin jadawalinku da safe. Kuna buƙatar fara wannan kasuwancin a matakai, i.e. daga farko, sau da yawa wani lokaci yana gudana tare da tafiya. "Kaddamar da Coci" bai cancanci hawa mai nisa ba, fara karamin - daga da'ira daya a filin wasa (sama da kilomita 0.4).
• (da ake bukata: don mutane sama da 45) Idan ba za ku iya gudu ba, to ku aikata kullun (!) yana yawo a sabon zamani (aƙalla a nesa zuwa kusan kilomita 3).
• Aikin safe (da ake bukata:na kowane zamani!). Hakanan yana da mahimmanci a farkon - kada su wuce shi. Da farko, aiwatar da mafi yawan adadin maimaitawa, kawai a cikin madaidaitan tsari: dumama wuya - dumama yatsunsu, dumama hannu - dumama ƙafa, da dai sauransu. Wato, bisa ka'idar "saman - ƙasa."
• Kamar yadda yake "aiki mai daure kai", da lokacin hutu a gaban kwamfuta dauki “lokacin fita” tsawon mintuna 10 - kowane awa. Kokarin kawai tafiya wani wuri ko yi sauƙin ɗumi.

Misali, wannan:

• na farko, durkusa wuyan (aƙalla 7 tilts “hagu - dama”, “sama da ƙasa”, 7 juyawa da agogo, 7 - counterclockwise),
• a hankali tashi zuwa yatsun, sannan kuma (a cikin “faduwar kyauta”) runtse diddige zuwa kasa (kuma don haka sau 15-20).
• bayan haka, yayin da kake sha ruwa - ɗaga hannuwanka sama, yayin shaye - zauna, riƙe hannunka a gabanka (sau 3),
• ci gaba, tafiya akan tabo - ba fiye da minti guda ba.

Me muke zaɓa: sigari ko saukar da ƙwayar cholesterol?

Kamar yadda Mark Twain ya fi son yin wasa: "Babu wani abu mai sauƙi fiye da daina shan sigari ... Da kaina, Na yi wannan sau 33!" Babban ra'ayin wannan labarin shine rage cholesterol, kuma ba cikakken ƙin halaye marasa kyau ba. Ba za mu tsoratar da ku sakamakon ba (a cikin salon nuna hoto na shan taba sigari ko wasu mummunan abubuwa), kawai za mu ba da wani madadin.

Wani madadin mara saurin shan taba ...

Don magoya baya su "ɗaga", da alama, magana, sigari kayan aiki ne mai tasiri don nishaɗi (mafi kyawun tunani) ko don shakatawa. Don haka, kuna iya shakatawa ba tare da lahani ga lafiyar ba. Madadin shan sigari, kawai gwada sauraren kiɗa mai kyau, mai kwantar da hankali. Kamar yadda masana kimiyya daga Amurka suka tabbatar: karin waƙoƙin shakatawa na musamman suna taimakawa sosai rage ƙwayar LDL cholesterol! Musamman a cikin haɗuwa tare da abinci mai dacewa da matsakaici na aiki (kamar yadda muka yi rubutu a sama).

An tabbatar da shi: karin waƙoƙi na shakatawa na musamman suna taimakawa ƙaramin cholesterol!

Yaya za a rage cholesterol ba tare da kwayoyi ba?

Cholesterol na jini yana cikin tsari ta hanyar samarda sinadarin lipo da furotin, watau lipoprotein. Ya danganta da nau'in hadadden kwayoyi a cikin jimlar cholesterol da aka ƙaddara ta hanyar bincike na jini, manyan kwayoyin lipoproteins (“mai kyau” cholesterol) da ƙarancin ƙwayar ƙwayar cuta (“mara kyau”) ya keɓe. An kira rabo mai kyau da mara kyau na lipoproteins ana kiransa atherogenic coefficient, ana kirga shi gwargwadon tsari: bambanci tsakanin jimlar kwayoyi masu nauyi a cikin kwayar halitta ana rarraba shi ta hanyar mai nuna nauyin lipoprotein mara nauyi. Matsakaicin rabo shine 3 ko .asa da. Tare da mai ƙima na 5, suna nuna babban haɗari ko haɓakar atherosclerosis wanda ya fara.
Ayyukan rage darajar cholesterol tare da magunguna sun nuna cewa lokacin ɗaukar ɗayan mafi inganci abubuwa - statins - an rage girman adadin ƙwayar cholesterol, kuma "mai kyau" (by 30%) da kuma "mara kyau" (ta 50%), wanda mummunan mummunan tasiri yake shafi jiki. A cikin aikin likitanci, ana amfani da rukuni biyu na magunguna don warkarwa - fibrates da statins. Fibrates ana ɗaukarsu masu tasiri a haɗe tare da siffofin gumaka.

An wajabta shan miyagun ƙwayoyi don rukuni na marasa lafiya da aka ƙayyade sosai: tare da bugun zuciya, bugun jini, ciwo mai laushi ko tarihin aikin tiyata, har ma da haɗarin gado na cututtukan haɓaka masu alaƙa da hawan jini. Hanya na magani yana da tsayi, kuma a ƙananan haɗari, yin amfani da magunguna waɗanda ke shafar taro kai tsaye ana ɗaukar su bai dace ba.
Don rage cholesterol na jini, bile acid, acid nicotinic, sinadarin hana daukar ciki, da sauran kwayoyi. A wannan lokacin, ana bada shawarar hanyoyin rashin magunguna don rage ƙwayar cholesterol zuwa wani matakin.

Yin aiki na jiki don daidaita cholesterol

Hoto: Yakubu Lund / Shutterstock.com

Wannan lamari yana shafan duk mutanen da ke dauke da kwayar cutar hawan jini, amma musamman ga wadanda ke jagorantar rayuwa ta hutu, hada aikin sata tare da karancin aiki a hutu. Hypodynamia shima yana daga cikin manyan abubuwanda ke haifar da kiba, wanda shima yana kara yiwuwar matakan cholesterol ke tashi.

Duk wani aiki na jiki - tafiya, gudana, iyo, wasanni, motsa jiki - yana kunna metabolism a jiki kuma yana taimakawa kawar da bile Stasis a cikin tsarin biliary, wanda ke taimakawa kai tsaye cire cholesterol mai yawa.
Ana ba da shawarar yin yawo da haɗuwa musamman: waɗannan wasanni, daidai da karatu, mafi kyau suna taimakawa wajen kula da tsarin wurare dabam dabam cikin kyakkyawan tsari da kuma share jinin yawan ƙwayoyin cuta.

Mummunan halaye da ƙoshin lafiya

Akwai dangantaka mai kyau tsakanin yawan kiba da hawan jini. Normalizing nauyi yana taimakawa ƙananan cholesterol. Idan cimma daidaitaccen tsarin taro na jiki wanda ya dace da shekaru da halaye na jima'i da sigogi na girma ba zai yiwu ba tare da tsarin abinci da aikin jiki, ƙwararrun masalaha wajibi ne.

Haɗa taba ba kawai mummunan al'ada bane. Yawan shan sinadarin nicotine, shan taba sigari da carcinogens suna cutar da dukkan jikin mutum, gami da kara hadarin kamuwa da cutar atherosclerosis: rage saurin narkewar abinci a cikin jiki yana haifar da tarin cholesterol da rage yawan cirewa daga tsarin jijiyoyin jini.
Barasa abu ne da ke da illa ga lafiya. Akwai ka'idar da ba a tabbatar da ita ba wanda a matsakaiciyar amfani da giya (ba fiye da 200 ml na giya mai bushe ba kowace rana) na iya tasiri kan tsarin rage ƙwayar cholesterol. Ba a inganta ra'ayi game da wannan batun ba saboda karancin ɗimbin karatu, amma cutar daga haɗuwar yau da kullun har ma da irin wannan allurai na barasa ya wuce amfanin da za a iya samu.

Mummunan cin abinci mara kyau yana tasiri cholesterol jini. Addu'a ga abincin masana'antu da sukari mai yawa a cikin abinci da abin sha shima mummunan abu ne da ke ba da gudummawa ga haɓakar ƙwayoyin cholesterol da haɓakar atherosclerosis. An ware daga tsarin abinci na abinci mai dauke da mai mai mai dumba (margarine, abinci tare da mai maye gurbin madara, mafi yawan kayayyakin kwalliya, abinci mai dacewa, abinci mai sauri, abinci mai soyayyen, da sauransu) yana taimakawa wajen rage sinadarin jini ta hanyar rage karancin abinci mai dauke da sinadarai a cikin wannan rukunin. . Iyakance yawan amfani da sukari ta kowane fanni (a cikin abubuwan sha, kayan abinci, lewe, da sauransu) yana tabbatar da raguwa a cikin jarin glycemic ɗin jini kuma yana ba da gudummawa ga samar da "kyakkyawa" ƙananan ƙwayoyin ƙwayar nauyi.
Don haka, ingantaccen salon rayuwa, motsa jiki, da barin halaye marasa kyau suna taimakawa rage ƙwayar cuta ba tare da kwayoyi ba.

Cututtuka, yanayi da magunguna waɗanda ke haɓaka cholesterol

A cikin jikin, cholesterol na iya tarawa saboda kasancewar cututtuka ko lokacin shan wasu magunguna. Renal, hanta, cututtukan cututtukan fata, nau'in 1 da nau'in ciwon sukari na 2, hauhawar jini, hauhawar jini, suna haifar da hauhawar cholesterol.
Haɓaka cholesterol kuma na iya zama sakamakon sakamako na wasu magunguna. Mafi yawan lokuta wannan sakamako yana faruwa tare da dogon darussan immunosuppressants, magungunan steroid na hormonal, rigakafi na baka na mata. Tare da tsawan magani tare da magunguna na waɗannan rukunin, saka idanu na yau da kullum game da matakan cholesterol ya zama dole.

Yanayin ilimin halittar jiki wanda akwai haɓaka na halitta a cikin taro na cholesterol ba tare da sakamako masu lahani ba sun haɗa da lokacin haila. Canje-canje a matakan hormonal a lokacin daukar ciki na taimaka wajan haɓakar samar da ƙwayoyin lipoproteins, kuma gwajin jini na iya nuna kusan ƙwayoyin cholesterol sau biyu. Wannan dabi'a ce wacce ke taimakawa ci gaban tayin da kuma kula da lafiyar mahaifiyar. Ba tare da abubuwan haɗari masu haɗari ba (cututtukan mace mai juna biyu, cututtukan cuta, tabarbarewa, wanda zai iya haɓaka tare da yawan ƙwayar lipoproteins), wannan yanayin baya buƙatar gyara da shiga tsakani na likita, ƙwaƙwalwar ƙwayar cuta ba ta cutar da jikin kuma alamominta sun koma al'ada bayan isar da haihuwa.

Babban cholesterol: Ka'idodin Abinci

Abincin da ya dace shine ɗayan manyan hanyoyin rashin magunguna na rage ƙwayar cholesterol. Koyaya, kafin tambayar menene abinci ke rage cholesterol a cikin jini, ya zama dole a gano waɗanne nau'ikan abinci da abubuwan sha zasu taimaka ƙaruwarsa: ba zai yiwu a sami sakamako mai kyau ba ta hanyar cin "cholesterol-burn" abinci a hade tare da abincin takarce.

Hoto: Masana'antar Foxys Forest / Shutterstock.com

Babban abu wanda ke shafar haɓakar cholesterol shine mai, saboda haka abincin wannan cutar ya samo asali ne daga raguwar abinci mai mahimmanci a cikin wannan kayan. Wajibi ne a iyakance ko kuma a cire shi gaba ɗaya cikin abincin yau da kullun kamar:

• nama da kaji daga nau'ikan mai mai,
• kitse mai mai mai yawa (wanda ya hada da kayan marmari da kayan salatin a kan shi),
• mai ƙarfi nama, broths kifi da miya,
• kayan tarihi, kayan zaki, kayan kwalliya, cakulan,
• offal kowane irin,
• madara da kayayyakin kiwo, gami da man shanu, mai mai yawa (fiye da 5%).

Shayi mai karfi, kofi, koko da abin sha mai ruwa basa bada shawarar.
Abubuwan samfuri tare da kitsen mai narkewa da mai mai hydrogenated ana keɓance su daban-daban: waɗannan abubuwan a lokaci guda suna haɓaka matakin ƙara yawan ƙwayar ƙwayar ƙwayar jiki da rage adadin "mai kyau", babban nauyin kwayoyin.
Ya kamata ku ci a kai a kai, cikakke, ba da fifiko ga sarrafa abubuwa masu laushi: dafa abinci, yin burodi, tuƙa, hurawa ko gasa, rage ɗan soya da kuma amfani da mai ko mai. Yayin rana, ya kamata a lura da manyan abinci 3 (karin kumallo, abincin rana, abincin dare) da ɗaya ko biyu ƙarin abinci (abincin rana, abincin rana).
Hakanan tsarin shaye shaye yana da mahimmanci: 2 lita (gilashin 8) na ruwa, zai fi dacewa tsarkakakken ruwa, ganyen ganyaye, abubuwan sarrafawa, ruwan 'ya'yan itace, ruwan' ya'yan itace wanda aka matse, dole ne a bugu kowace rana.

Girke-girke na jama'a da abinci wanda ke rage cholesterol

Ana amfani da samfuran da ke tsara yanayin halitta na cholesterol don rage adadin "mummunan" da haɓaka matakin "kyakkyawa" cholesterol a cikin tsarkakakken tsarinsa a cikin abinci mai gina jiki, kazalika da nau'ikan tinctures, kayan ado, teas a madadin magani.Kuma a cikin wancan kuma a wata hanyar aikace-aikacen, yana da mahimmanci a tuna da kasancewar contraindications: alal misali, cokali biyu na tafarnuwa mai ɗanɗano (azaman magani, ana yanyan tafarnuwa a cikin man zaitun ko barasa kuma ana amfani dashi azaman miya don jita-jita da tincture, ana amfani da digo) ba da taimako ba kawai rage ƙwayar cholesterol ba, har ma yana ƙarfafa ganuwar jijiyoyin jini. Wannan hanyar, duk da haka, ba a bada shawara ga mutane tare da cututtukan ƙwayar narkewa ba. Saboda haka, kafin fara wannan ilimin abinci mai gina jiki, wajibi ne don yin la'akari da yiwuwar contraindications, halayen rashin lafiyan mutum da halayen mutum na jiki.

• Fistosterols don rage cholesterol

Abubuwan da suka fi amfani don daidaita cholesterol sune masu sa maye a jiki (phytosterols): suna taimakawa wajen haɓakar lipoproteins mai yawa, yayin da suke rage ƙananan ƙwayoyin ƙwayar nauyi. Phytosterols wani bangare ne na abinci mai gina jiki, amma tare da abinci za'a iya samasu da ƙarancin aiki.

Avocado ana ɗauka shine ɗayan samfuran shahararrun samfuran samfuran shuka iri-iri: bisa ga sakamakon, haɗuwa ta yau da kullun a cikin menu na rabin tayin na kwana 30 (batun ƙa'idodin abinci mai gina jiki) yana taimaka wajen rage cholesterol da kashi 8%, yayin da yawan lipoproteins mai yawa ya karu da 13% . Lowarancin mai mai kitse tsawon lokaci yana samar da rage 5%.

Tasirin amfani da samfura daban-daban don gyaran cholesterol ya dogara ne da adadin tsararren tsire-tsire a cikin kowane nau'in mutum. Ya kamata ku san cewa samfuran iri ɗaya a cikin abincin bayan sarrafa masana'antu sun bambanta a cikin abun da ke ciki da abubuwan duka masu amfani da cutarwa. Misali, lissafin adadin phytosterols a cikin man zaitun an bayar dashi ne don man da aka matse mai-sanyi, kuma irin wannan sakamako bai kamata a tsammaci lokacin da aka sauya shi da zaɓin mai rahusa ko mai ladabi ba.

Kayayyakin da ke da wadataccen abinci a cikin phytosterols sun hada da kwayayen Pine, mai flaxseed da tsaba (da kuma cakuda su, urbec), almon, man zaitun mai sanyi da kuma wanda aka riga aka ambata.

A cikin tsararren tsari ko kai tsaye a cikin kifi, man kifi yana da amfani sosai ga tasirin cholesterol, kamar yadda yake da alaƙa da siffofin halitta. Omega-3 mai kitse yana da alhakin daidaita matakan samar da mai mai mai kuma yana daidaita nauyin mai girma da ƙananan kuzari mai yawa.
Mafi yawan abun ciki na mai mai kitse dangane da mafi karancin damar kyallen takarda don tara kwayoyin, ana lura dashi a cikin nau'ikan kifin masara da sardines. Wajibi ne a tuna da ka'idojin sarrafa kifin: lokacin dafa abinci, an lalata yawancin mai mai, saboda haka yana da mahimmanci a yi amfani da Boiled, stewed, gasa ko kuma steamed kifi don abinci mai gina jiki.

• Tasirin fiber akan cholesterol

Nazarin sun tabbatar da cewa idan kun fara kowace rana tare da oatmeal (ba dafa abinci ba tukuna), to a cikin wata ɗaya matakan lipoproteins din ya ragu da 5%. Ana lura da irin tasirin iri ɗaya lokacin da adadin wasu hatsi, gurasar hatsi gaba ɗaya, kayan lebur (musamman lentil da waken soya), ƙwayoyin flax da alamar oat bran suna cikin menu.
Abubuwan da ke cikin furotin suna taimakawa tsari na cholesterol: watanni biyu na cin abinci na yau da kullum na 100 g na bran akan matsakaita suna taimakawa rage yawan lipoproteins da kashi 14%, sannan kuma suna taimakawa rage karfin jiki da inganta narkewar abinci.
Za'a iya haɗu da hatsi tare da hatsi don hatsi na dafa abinci, an ƙara kefir, yogurt, sannan kuma maye gurbin burodi na yau da kullun da kukis tare da bambancin daban-daban tare da oat bran.
Ofayan abincin da aka fi dacewa da abinci mai fiber wanda yake samuwa ga kowane yanki na jama'a shine farin kabeji. Don dalilai na warkewa, ana bada shawara a haɗa a cikin menu daga 100 g na sabo, stewed, Boiled ko sauerkraut kowace rana.

• Polyphenols a cikin Berries da 'Ya'yan itãcen marmari

Hoto: Marian Weyo / Shutterstock.com

Ana iya samun daidaituwa na babban matakin lipoproteins ta hanyar haɓaka samar da ƙwayoyin nauyi mai nauyi a cikin ƙwayoyin cuta. Polyphenols - abubuwan da ke motsa samar da lipoprotein mai girma - ana samun su a cikin man zaitun, da kuma a cikin 'ya'yan itatuwa masu launin ja da launin violet: blueberries, lingonberries, pomegranates, inabi mai duhu, cranberries, strawberries, strawberries, chokeberries. Ga fruitsan itace 150 g ko 'ya'yan itacen puree a kowace rana na kwanaki 60 suna ba da gudummawa ga haɓaka adadin "kyawawa" cholesterol da matsakaita na 5%, da kuma cranberry berries tare da ɗayan guda - by 10%.

Ruwan 'ya'yan itace da dankalin masara da aka masara za a iya cinyewa ba kawai a cikin tsarkakakken tsari ba, har ma don shirya gaurayawar Berry, hada da kayan zaki (ƙarancin gida mai ƙanƙara, yogurt), yin cakuda nectars da ruwan sha.
A cikin innabi, an gano kwasfa mai yalwa da tsaba a matsayin mafi amfani, ana iya cinye su a ciki. A lokaci guda, fa'idodin giyar innabi a cikin raguwar ƙwayar cholesterol ana ɗaukarsa: ƙimar abubuwan sarrafawa a cikin sarrafa ruwan 'ya'yan itace a cikin giya ya ragu, kuma adadin sakamako masu illa yana ƙaruwa.

• Tafarnuwa na taimakawa rage ƙwayar cholesterol: yadda ake amfani dashi

Fresh tafarnuwa cloves dauke da fairly high maida hankali ne na halitta statin. Tare da haɗuwa kowace rana na cloves 2-3 a cikin menu, an lura da ingantaccen sakamako.
Dole ne a cinye tafarnuwa ba tare da dafa shi ba. Ana iya ƙara shi a cikin jita-jita da aka shirya (kayan lambu da aka yi amfani da shi, kayan lambu, salati, miya) a cikin murƙushe, nace kan man zaitun kuma amfani da tafarnuwa a matsayin salatin salatin (1 tablespoon kowace rana). Don cimma nasarar, yawan tafarnuwa na dindindin da na yau da kullun wajibi ne, wanda ba a ba da shawarar ga mutanen da ke da cututtukan ciki da hanji ba.

• Magnesium na High cholesterol

Cholesterol a cikin jini mai hadarin gaske bawai kawai ta hanyar tara kaya bane, harma da karfin “manne” ga bangon bangon jijiyoyin halittar jikin kwalaji. A yadda aka saba, har zuwa wani adadin cholesterol, sel wadanda suke jikin bangon ciki na jijiyoyin jini suna iya fitar da lipoproteins. Cholesterol-kadan mai yawa yana yaduwa a cikin jini yana da ikon da za a fitar dashi daga jiki.

Amma tare da rage adadin magnesium a cikin kyallen takarda, wannan karfin yana raguwa, kuma triglycerides ya zazzage shi a jikin bangon arteries. Yin amfani da abinci mai dauke da adadin magnesium mai yawa yana taimakawa hana atherosclerosis da cire cholesterol “mara kyau” daga jikin bangon tsarin jijiyoyin jini.
Kabeji fari yana da wadataccen abu a cikin magnesium, musamman ma a cikin sauerkraut, dankalin da aka dafa, leda (wake, wake, lentil), ayaba, alkama da soya, fure da tsaba.

Vitamin D cikin kitse mai narkewa-ana iya sha shi ta hanyar magunguna ko kuma kayan abinci, haka kuma yana bayar da gudummawa ga tsarin sa mai zaman kansa a cikin jiki, yayin da yake cikin iska mai kyau a yanayin rana.

Wannan bitamin yadda ya kamata yana rage matakan lipoproteins mai yawa kuma yana taimakawa wajen haɓaka nauyin ƙwayoyin ƙwayoyin tsoka. Binciken ya kuma tabbatar da haɗuwar manyan matakan bitamin D a cikin jiki da rage haɗarin kamuwa da cututtukan cututtukan zuciya.
Abinda ake so shine inganta samar da kwayar halitta a cikin jiki ya fi dacewa, kuma kafin ɗaukar shirye-shiryen ɗauke da shi, ya kamata ka nemi ƙwararrun likitanci, saboda akwai ƙwayoyin cuta da yawa (cututtuka da cututtukan cututtukan ƙwayar thyroid, hanta, kodan, da dai sauransu).

Bayanhawar maganin rashin lafiyar hanji

Kafin kawar da sakamakon, yana da mahimmanci a kafa sanadin barkewar cholesterol. Matsayi na cholesterol na iya canzawa tare da:

• Kiba
• Shan taba sigari
• Rashin isasshen hepatic (alal misali, tare da gurɓataccen yanayin bile wanda ya shafi shan giya),
• Ciwon sukari mellitus
• Wucewar kwayoyin adrenal,
• Sedentary salon
• Abincin da ba a daidaita shi ba (karancin fiber, rashi don abinci mai ɗimbin yawa, abinci mai ɗanɗano tare da haɗuwa da squash, abinci mai ɗorewa),
• Karancin Hormone (glandar thyroid, tsarin haihuwa),
• Rashin aikin insulin,
• Rashin wahala
• Amfani da wasu ƙwayoyi
• Cutar ƙwayar cuta - dyslipoproteinemia.

Ba kawai allunan suna cire waɗannan abubuwan da ake bukata ba. Statins, wanda aka wajabta don rage haɗarin bugun zuciya da bugun zuciya, suna da sakamako masu illa. Yadda za a rage cholesterol a gida da sauri ba tare da kwayoyi ba? Kayan aiki shine mafi sauki shine rigakafin: ayyukan waje, ana iya samun motsa jiki.

Idan matakan da za su dawo da rayuwar lafiya ba su isa ba, zaku iya nazarin ƙwarewar maganin gargajiya. Amma, a kowane hali, kuna buƙatar fara tare da jarrabawa da kuma shawarar kwararru.

Akwai hanyoyin da za a iya amfani da su don rage cholesterol ba tare da magani ba

Zaɓin don rage cin abinci na rage ƙwayar cholesterol shine babbar hanya don daidaita matakan lipid ba tare da kwayoyi ba. A cikin layi ɗaya tare da raguwa a cikin taro na "mummunan" cholesterol, yana da mahimmanci don kula da ƙa'idodin "kyakkyawa" - lipids mai girma wanda ke hana samuwar cholesterol plaques da atherosclerosis.

Yaya za a rage cholesterol ba tare da statins? Darasi na jiki wanda ke tsarkake jinin wuce haddi mai tsoka da aka ajiye a gado na jijiyoyin jiki zai taimaka inganta aikin mai amfani da kwayoyi masu cutarwa. Gudun ya fi dacewa da wannan dalili. A cewar masana, masu tsere suna samun 'yanci daga kitse mai shiga jiki daga waje, kashi 70% yafi tasiri fiye da masu tallafawa wasu nau'ikan ayyukan motsa jiki.

Kuna iya kula da sautin jiki, yin aiki a cikin ƙasa a cikin iska mai tsayi, zaku iya shiga rawa, motsa jiki, yin iyo - dukkan nau'ikan tsoka suna inganta yanayi da walwala, kuna da amfani mai amfani ga yanayin gado na jijiyoyin bugun gini.

A cikin balagaggu, a gaban matsalolin cututtukan zuciya, tafiya na minti 40 na yau da kullun a matsakaici zai taimaka rage cholesterol ba tare da kwayoyi ba, rage yiwuwar atherosclerosis da sakamakonsa da kashi 50%. Yana da mahimmanci ga tsofaffi su sarrafa bugun jini (har 15 doke / min) da ciwon zuciya.

Rashin girman kai na haifar da zaman lafiya da kuma hada sinadarin “kyawawa”.

Nau'in Android mai kiba, idan aka rarraba kiba mai yawa akan kunci da ciki, babban haɗari ne ga kamuwa da cutar siga, hauhawar jini, cututtukan zuciya, da kuma atherosclerosis. Bincika sigoginka: matsakaicin matsakaicin shine 94 cm (ga maza) da kuma cm 84 (ga mata), yayin da rabo daga kunkumin da yake cikin kwatangwalo bai kamata ya wuce kashi 0.8 na mata ba kuma 0.95 na maza.

Yaya za a rage cholesterol ba tare da kwayoyin magani ba? Daga cikin jaraba masu cutarwa waɗanda ke cutar da alamomin HDL, shan sigari ya mamaye wani wuri na musamman. Shafar dukkanin gabobin mahimmanci, ƙwayoyin cuta da ƙarancin hayaƙi daga hayaki wanda aka danganta da taba da ƙari mai cutarwa ba kawai ƙara haɗarin cutar atherosclerosis ba, har ma suna haifar da haɓakar ƙwayoyin cuta masu haɗari.

Masana kimiyya sun ki yarda da giya. Cin mutuncin giya yana shafar jiki baki daya - daga hanta da alade zuwa zuciya, kwakwalwa da jijiyoyin jini. Yawancin lokaci na yawan 50 na giya mai karfi ko 200 g na busassun giya suna ɗauka da yawa don zama da amfani ga al'ada cholesterol.

A lokaci guda, ofungiyar Cardwararrun Masana Ilimin Amurka ta ware barasa azaman hanyar rigakafin.

Juice far

Hanyar ingantacciyar hanyar ma'amala da rikicewar cholesterol shine maganin ruwan 'ya'yan itace. Developirƙirar hanya don asarar nauyi, ƙwararrun sun lura da ikonta na rage haɗarin lipids a cikin jini da tsabtace jinin gubobi.

Domin kwanaki 5 na irin wannan abincin, zaku iya rage cholesterol ba tare da statins:

1. A ranar farko, ɗauki 70 g na ruwan 'ya'yan seleri wanda aka matse shi da gg mai 130 g,
2. Kashegari, an shirya hadaddiyar giyar bisa ga girke-girke mai zuwa: 70 g na beetroot, 100 g na karas da 70 g na kokwamba sabo ne. Ba za ku iya amfani da ruwan 'ya'yan itace beetroot kai tsaye bayan amfani ba: don rage zafin sa, dole ne a sanya ruwan cikin firiji na tsawon awanni 2-3,
3. A rana ta uku, ɗauki 70 g na apple sabo da ruwan 'ya'yan itace seleri, ƙara 130 g ruwan karas a cikin abin sha,
4. Magungunan warkewa a rana ta huɗu an shirya daga 130 g na karas sabo da 50 g na kabeji,
5. A rana ta ƙarshe ta hanya, kawai ku sha 130 g ruwan 'ya'yan lemo.

Magungunan ƙwayar cuta don daidaita ƙwayar cholesterol

Magungunan dabbobi suna da'awar cewa tasirin ganye a cikin dawo da ƙwayar lipid ba ƙasa da magunguna. Yaya za a rage cholesterol ba tare da kwayoyin magani ba?

Ga wasu shahararrun girke-girke:

• Caucasian Dioscorea - Tushenta suna da wadatar abinci a cikin saponins, waɗanda ke da ƙarfi mai lalacewa cikin hulɗa tare da ƙwayoyin furotin-lipid. Tincture na shuka don tasoshin tsabtace ruwa ana ɗaukar shi sau 4 a rana, yana ƙara cokali mai yawa na zuma, wanda zai inganta ba kawai dandano ba, har ma da tasiri na lura da atherosclerosis, tachycardia, cututtukan zuciya na ischemic.
• Callisia mai laushi (sunan da akafi sani shine Golden Mustache) wani daskararren gida ne wanda akayi amfani dashi don magance atherosclerosis, kumburi da prostate, cuta na rayuwa. Don daidaita cholesterol, yi amfani da jiko na ganye. Bayan nika, suna brewed kuma a sa na tsawon awanni 24. Sha 1 tbsp. l 3 p / Ranar rabin sa'a kafin abinci. Adana a cikin firiji. Girke-girke yana da amfani ga masu ciwon sukari don sarrafa sukari.
• Magungunan likitanci suna yin amfani da karfi sosai wajen kera magunguna don kera magunguna. Don shirya kayan ado na loka 2. ruwa ya kamata 2 tbsp. l albarkatun kasa. Simmer na har zuwa minti 10. Sha 4 p / Rana. Rage cholesterol ba tare da kwayoyi ba, tare da tushen licorice babban tsari ne. Hanyar magani shine makonni 3; sake (idan ya cancanta) a wata daya.
• Sophora Jafananci - 'ya'yan itaciyarsa don gyaran cholesterol mai cutarwa ana amfani dasu tare da mistletoe. 100 g na kowane nau'in albarkatun ƙasa dole ne a cika shi da vodka (1 l) kuma a ajiye shi cikin wuri mai duhu na makonni 3. Sha 1 tsp. sau uku a rana kafin abinci. Baya ga cholesterol, tincture zai warkar da hauhawar jini kuma zai taimaka wajen daidaita wurare dabam dabam na jini.
• Ana amfani da ciyawar alfalfa a cikin nau'in ruwan 'ya'yan itace, wanda dole ne a dauki 3 r / Rana don 2 tbsp. l yana taimaka wa tsiro tare da amosanin gabbai, osteoporosis, dawo da gashi da kusoshi.
• Hawthorn - furanni da 'ya'yan itatuwa suna da inganci a yawancin cututtuka: angina pectoris, hauhawar jini, neurosis. Don daidaita alamomin cholesterol, ana buƙatar furanni: 1 tbsp. l inflorescences daga 1 tari. ruwa, zaku iya sha irin wannan shayi (1 tbsp. 4 p. / day) bayan minti 20.
• Blue cyanosis yana daidaita yanayin jini, yana dawo da tsarin juyayi na tsakiya, yana magance tari. Don daidaita matakin LDL, foda daga tushen shuka dole ne a zuba shi da ruwa kuma a tafasa don rabin sa'a a kan zafi kadan. Auki 4 r / Day (awa 2 bayan cin abinci da kuma kafin lokacin bacci).
• Linden - foda daga furanni yana taimakawa rage cholesterol. Forauki don 1 tsp. 3 rubles / rana tsawon wata daya.
• Dandelion ba sako bane, amma ainihin ainihin wadataccen kayan bitamin da ma'adanai ne. Ikon warkarwa yana da dukkanin bangarorinsa: ganye, tushe, fure. Don tsabtace tasoshin ta amfani da rhizome. Dole ya bushe da ƙasa ya zama gari .. Yi amfani da 1 tsp. da abinci da ruwa. Ana samun sakamako mai gamsarwa bayan karatun wata-wata.

Ta yaya kuma za a rage cholesterol na jini ba tare da magani ba? Bayan wadannan shahararrun girke-girke, suna tsabtace tasoshin ruwa da sauran tsire-tsire masu magani: plantain, thistle, valerian, primrose, madara thistle, cinquefoil, jaundice, kazalika da magani na gida - propolis.

Magunguna na jama'a don magance cholesterol

Magungunan gargajiya sun tara girke-girke da yawa don tsarkake tasoshin jini da ƙarfafa sautin su, amma aikace-aikacen su ba mai cutarwa ba ne. Allergic halayen, sakamako masu illa tare da cututtukan concomitant mai yiwuwa. Sabili da haka, lokacin amfani da shawarwari, yana da mahimmanci a mai da hankali.

Kuna iya rage cholesterol ba tare da kwayoyi tare da irin waɗannan magunguna na mutane ba:

• Shirya kayan albarkatun: rabin gilashin dill tsaba, 1 tbsp. l finely yankakken rhizomes na valerian, 1 tari. zuma. Sanya ruwan zãfi (1l) a cakuda ya bar tsawan awa 24. Rike jiko a cikin wani wuri mai sanyi kuma ɗauki 3 r. / Ranar don 1 tbsp. l kafin abinci.
• Don samun man tafarnuwa, kuna buƙatar 10 cloves da 2 kantuna. man zaitun. Pre-sara da tafarnuwa kuma hada tare da man shanu. Nace har tsawon sati guda.Aiwatar da kayan yaji ba tare da maganin zafi ba.
• Kuna iya yin tincture na giya. Don girke-girke, kuna buƙatar dafa 350 g da yankakken tafarnuwa da 200 g na giya (vodka). Cakuda na iya tsayayya aƙalla kwanaki 10 kuma fara magani tare da saukad da 2 na 3 / Ranar. Zai fi dacewa a ƙara tincture zuwa madara, yana ƙaruwa ɗaya tak zuwa digo 15-20. Mako mai zuwa, ana rage takaddar a hankali - daga 20 zuwa digo 20. Maimaita hanya ana bada shawarar kowace shekara 3.

LDL-rage kayan abinci

A cikin tambaya game da yadda ake runtse cholesterol ba tare da kwayoyi ba, zaɓin samfuran da ke ƙasa da matakinsa yana taka rawa ta musamman. Gwargwadon cikin sharuddan phytosterols (76 MG a kowace 100 g 'ya'yan itace) ana ɗaukar shi azaman avocado.

Yawancin samfurori, kamar almon, suna da wadatar abubuwa a cikin shuka: idan kun ci 60g na kwayoyi kowace rana, a ƙarshen watan HDL zai yi girma da kashi 6%, LDL - zai ragu da kashi 7%.

A cikin 1 tbsp. l man zaitun 22 mg phytosterols - isasshen adadin don daidaita al'ada. Idan Yi amfani da wannan nau'in man kayan lambu maimakon mai mai mai yawa, alamomin mummunan cholesterol an rage su da 18%. Tsarin kumburi an tsayar da shi kuma bugun jini na endothelium yana hutawa ne kawai irin wannan man da ba a bayyana ba.

Yadda za a sauri rage cholesterol ba tare da magani ba? Rikodin don tattara yawan kifin mai, mai wadataccen acid ne? -3, doke sardines da kifin salmon. Wadannan nau'ikan kifayen suna da wata fa'ida: suna adana ƙasa da Mercury fiye da wasu. A cikin kifin salmon, akwai maganin antioxidant mai mahimmanci - astaxanthin.

Rashin dacewar wannan kifayen daji ya hada da rashin yiwuwar kiwo shi a cikin kamun kifi.

Cungiyar CVD ta Amurka ta ba da shawarar wannan samfurin sosai. Statin yanayi, wacce take da wadatar mai mai yawa? -3, tana daidaita tsarin aikin lipid. Hanyar maganin zafi kuma yana da mahimmanci - yana da kyau a ci kifi ba a soya, amma a dafa shi, gasa, steamed.

Abun da ke tattare da berries raspberries, blueberries, cranberries, strawberries, lingonberries, rumman, ash dutse, inabi yana dauke da polyphenols waɗanda ke haɓaka aikin HDL. Isasshen 150 g ruwan 'ya'yan itace na kowane Berry kowace rana, saboda bayan watanni 2 alamomin cholesterol mai yawa sun tashi da 5%.

Zaɓin 'ya'yan itatuwa don rage cin abinci, zaku iya mai da hankali kan launi: duk' ya'yan itaciya na violet hue suna da polyphenols a cikin abubuwan haɗin su, suna haɓaka aikin HDL.

Hatsi da hatsi sune hanya mai lafiya don daidaita LDL. Idan karin kumallo ku maye gurbin sandwich ɗin da aka saba da samfuran oatmeal da hatsi daga alkama, hatsin rai, buckwheat, ƙwayar su za ta daidaita cholesterol kuma ta ƙara motsin hanji.

Abubuwan ƙonewa na fure mai ƙarfi ne na asali wanda aka samo a cikin acids-3 acid, wanda ke daidaita metabolism na lipid.

Sugarcane shine tushen polycasanol, wanda ke hana ƙwayoyin jijiyoyin bugun jini da rage lodin LDL, hauhawar jini da nauyi a cikin kiba. A kan sayarwa ana iya samunsa azaman karin abinci.

Legumes na rage cholesterol saboda sinadari mai narkewa. Su, kamar soya, suna dauke da furotin wanda zai maye gurbin jan nama, wanda ke da haɗari tare da babban LDL. An shirya samfuran abinci daga soya - tofu, temh, miso.

Yadda za a rage cholesterol jini da sauri kuma yadda ya kamata? Magungunan gargajiya wanda ke hana samar da LDL shine tafarnuwa, amma don samun sakamako mai ƙoshin lafiya, dole ne a yi amfani da shi aƙalla wata ɗaya.

Rashin daidaituwa na steatin halitta ya haɗa da contraindications: don matsaloli tare da ƙwayar gastrointestinal ba da shawarar ba.

Ana amfani da shinkafa ja a cikin abincin gabas. Bayan nazarin iyawar sa dangane da yadda yakamata a samar da abinci mai narkewar abinci, an gano cewa monacolin, wanda yake kayan sa ne, yana rage yawan sinadarin triglycerins. Abin takaici, an dakatar da sayar da shi a yankuna da yawa.

Stataya daga cikin siffofin halitta na yau da kullun suna kasancewa gare mu. Yana da mahimmanci cewa yana da amfani a yi amfani da shi sabo, pickled, stewed. Don rage matakin cutar cholesterol mai lahani, kuna buƙatar cin akalla g 100 na kabeji kowace rana.

Kommifora mukul - myrtle tare da babban taro mai mahimmanci resin wanda ke rage girman cutar cholesterol, yana ci gaba da siyarwa a cikin kwamfutar hannu. Ya dace da yadda ake amfani da cholesterol da curcumin.

Abu ne mai sauki ka mayar da ma'aunin lipids tare da alayyafo, letas, faski, da dill, kamar yadda suke ɗauke da carotenoids, lutein, da fiber na abinci wanda ke rage LDL.

An ba da shawarar cewa an maye gurbin farin burodin gari da kek tare da ƙarancin analog, cookies na oatmeal. Domin normalization na cholesterol ma'auni na amfani da shinkafa bran mai da innabi iri.

Sauran da ake samu ga yawancin abincin LDL masu ƙarancin abinci sun haɗa da buckthorn na teku, bushewar abarba, guna, yalwata, albasa, karas da giya, gyada na kunshe da resveratrol, wanda ke inganta ma'aunin cholesterol.

Menuaya daga cikin menu na rana ɗaya na samfuran samfuran da ke daidaita tasirin cholesterol

Lokacin ƙirƙirar abincin da ya dace, yana da mahimmanci don sarrafa adadin samfuran haɗari tare da ƙara yawan ƙwayar cholesterol. Kawar da kayan kiwo: cuku, kirim, man shanu, kirim mai tsami. Shrimp, baƙar fata da baƙar fata ba su da amfani ga abincin teku, domin nama, hanta, jan nama, alade, tsiran alade, gwaiduwa, ƙwanƙwai, da bakin ƙwai suna da amfani.

Za'a iya samun matakan cholesterol a cikin shahararrun teburin su:

Anan ga misalin abinci wanda zai iya rage cholesterol ba tare da magani ba:

Karin kumallo:

• Farar shinkafa a cikin man zaitun, hercules ko shinkafa duhu,
• Omelet (ba tare da yolks),
• Ganyen shayi tare da zuma ko madara,
• Gurasar abinci mai laushi, busassun cookies.

Abun ciye-ciye: Berries ko tuffa, shayi na fure, busassun.

Abincin rana:

• Miyan dankali, karas, Peas kore, albasa, wake,
• Steam ko gasa mai tare da wasu kayan lambu salatin,
• Karas, pomegranate ko cranberry sabo,
• Gurasa tare da burodi.

Abincin rana da rana: karas karas tare da man kayan lambu, 'ya'yan itatuwa 2.

Abincin dare:

• Naman sa (mai kitse) tare da dankalin masara,
• Cuku mai ƙarancin mai,
• Tea, zuma
• Busassun biscuits.

Ga dare: gilashin kefir.

Magungunan kai da magungunan gargajiya ba irin wannan aikin bane mai cutarwa, saboda yanayin lafiya da halayen jiki sun sha bamban da kowa, saboda haka ana amfani da ganyayyaki da ganyayyaki a ƙarƙashin kulawar kwararru.