Waɗanne abinci ne ba za a iya cinye su da sinadarin daskarewa ba?

Abubuwan da ke cikin cholesterol mai narkewa shine wuce haddi a cikin jinin kwayoyi masu rage yawan kwayoyi.

Ana samun cholesterol a cikin kowace sel na jikin mutum, wato a cikin membranes, yana basu kwarin gwiwa da tsayayye. Ana samun adadin kuzarin cholesterol a cikin kwakwalwa.

Kamar yadda yake a cikin dabbobi, mafi yawan adadin lipids (fats) ya ƙunshi kwakwalwa da offal (hanta, huhu, kodan da jini).

Idan mutum ya yi amfani da tsarin kulawar cholesterol, mutum ya guji cin irin wannan kayayyakin na cholesterol. Wajibi ne a bi tsarin abinci na anticholesterol domin rage yawan lipids a cikin jini.

Babban ka'idodin abinci mai gina jiki

Ya kamata a lura cewa tara menu tare da babban mahimmancin cholesterol ba wuya, saboda akwai babban adadin abinci da aka halatta tare da abincin. Manufar abinci shine iyakance abincin da suke ƙima a cikin kitse na dabbobi.

Ba shi yiwuwa a fitar da samfuran asalin dabbobi daga menu, dole ne a ci su a cikin adadi kaɗan, saboda suna ƙunshe da furotin, wanda shine babban ɓangaren samar da ƙwayoyin tsoka mai yawa.

Wajibi ne a ci naman abincin zomo, naman maroƙi, naman kaji, da wacce dole ne a cire fata kafin dafa abinci.

Abubuwan cin abinci na cholesterol

Ba za ku iya ci tsuntsu mai fatar ba, saboda fata yana ƙara yawan adadin kuzari kuma ya ƙunshi yawan ƙwayoyi.

Abincin yau da kullun ya kamata ya kasance a cikin abincin da bai wuce gram 100.0 - 150.0 grams ba.

A yau, ƙwararrun masu ba da abinci mai gina jiki, marasa lafiya da ke da babban tasirin cholesterol ana ba da shawara don maye gurbin sama da 60,0% na abincin tare da fiber na abin da ake ci, wanda aka samo a cikin sababbin 'ya'yan itatuwa, kayan lambu, hatsi da kuma gurasar hatsi gaba ɗaya.

Wannan yana haifar da raguwar kitse shiga jiki, wanda ke taimakawa rage ƙirar cholesterol. Fiber yana iya tsarkake jikin mai da cire shi a waje.

Abincin cholesterol ga abinda ke ciki ↑

Teburin abinci wanda ba za ku iya / ci ba

abin da abinci za ku iya ci tare da babban lipids	ba za ku iya cin abinci tare da ƙwayar jini mai yawa na cholesterol low-yawa
Ganyayyaki, kayan alade da aka yi da gari mai hatsi, muffin mai daɗi
Rye da burodin hatsi duka Porridge, zai fi dacewa oatmeal (dafa abinci akan ruwa), Taliya mai wuya Boiled launin ruwan kasa shinkafa Leg Legumes (lentil na launuka daban-daban, wake da aka dafa ko farin wake da launuka).	Gurasar alkama ta farin Kayan abinci da dafaffun fats - biskit, kayan kwalliya da kayan lemo, · Da wuri tare da irin kek, Buns Kankana · Yankakken soyayyen nama, donuts.
tare da babban mahimmancin cholesterol ba za ku iya cin Sweets ba, amma idan kun kasa yin kayan zaki, to kuna buƙatar shigar da kayan abincin ƙasa da haɗari don haɓakar lipids a cikin menu: Kukis ɗin Oatmeal ko cracker (fiye da yadda aka yi a gida), Berry Berry ko jelly dukkanin kayan zaki suna da kyau a shirye don kansu, wanda ke rage haɗarin su.
kayayyakin kiwo da ƙwai
Madara Skim Kefir mai-free, · Yogurt tare da ƙarancin mai mai, har zuwa 1.0%, Cuku-free gida cuku, Kirim mai tsami tare da mai mai mai yawa, Che Cuku da ƙarancin mai mai yawa, kamar mozzarella, Sunadaran kaji.	Madara saniya (madara) Kirim Kirim mai tsami da kirim mai shafawa a kirim mai tsami, Kirim mai tsami Cheese Cuku mai cuku da cakulan da aka cakuda, Cheeses mai kauri, E Kwaiyar yolks.
madarar skim da kayayyakin madara da aka girka sun hada dukkan abubuwanda suke da amfani ga jikin dan adam. Kamar yadda yake cikin kayayyakin kiwo masu kitse: · Dukkanin furotin, Kwayoyin kalma Mole kwayoyin halittun Phosphorus. kwayar kwai ba ta da kwayayen cholesterol, don haka babu hani ga amfaninsu. Idan cholesterol na jini yayi yawa, bai kamata ku ci fiye da ƙwai 2 a mako guda ba. Chicken kwai gwaiduwa an cika shi da ƙarancin ƙwayoyi mai laushi mai sauƙi.
Hakanan haramun ne a ci cuku tare da nama, ko a ƙara shi a lokacin dafa abinci - wannan yana haɓaka mai mai ƙashin nama koda.
miyan
Veg Ya'yan lambu na kayan lambu tare da ganye, Borscht a kan broth na biyu, So Ruwan soyayyen kifi, ko kunnen kifi.	So Muku a kan broth na farko, Borscht da kayan alade, Ruwan miya tare da kirim Maraba da arziki.
Fasahar shirya miya kamar haka: After Bayan tafasasshen abincin da aka ci, sai a shafa mai a ruwan, Kurkura nama a ƙarƙashin ruwa mai gudu, zuba tafasasshen ruwa, After Bayan an dafa abinci, a cire naman a kwanon a kwantar da kwanson, After Bayan firink ɗin ya sanyaya, ya zama dole a tattara duk mai da cokali, Only Bayan wannan ne zai ci gaba da dafa wannan abincin. tare da babban cholesterol index, shinkafa, ko taliya mai wuya, dole ne a kara a cikin miya.
kifi har ma da abincin teku
Boiled teku kifi, ko gasa, Kifi mai gasa · Akwai bukatar irin nau'in kifin sau 2 zuwa 3 a sati - sardine, mackerel, pollock, herring, hake, halibut.	· Caviar kowane nau'in kifi - ja, baƙi, · Abincin teku - ƙamshi, lobsters da kyanwa, ƙyallen fata da crayfish, har da squids da scallops, Any Duk kifin soyayyen mai.
nama da offal
· Chicken ba tare da fata ba, Quail Turkiyya ba tare da fata ba, · Budurwa mayafin, Dan rago, Zomo No Babu fiye da gram 80.0 a mako na naman maraƙin naman kaji ko na kaji.	Offal - hanta, koda, kwakwalwa, Nama daga nau'ikan kitse mai kiba - naman sa mai naman alade, naman alade, rago, Goose nama · Ba za ku iya ci ba, Duckling Kayan mai, Kyafaffen da dafa abinci sausages, · Saus da sausages, Nama da naman alade, Nama dabbobi, Nama stew.
mai da fats
Man sunflower, Man zaitun Masara kayan lambu, Sesame iri mai Flaxseed man kayan lambu.	· Ba za ku iya cin naman saniya da mai naman alade tare da ƙayyadaddun abubuwan cholesterol ba, Kayan mai Cow man shanu Margarine
fasaha don dafa nama tare da ƙayyadaddun tsarin cholesterol jini: Before Kafin dafa nama, kana buƙatar cire mai duka daga ciki, Cire fata baki daya daga jikin tsuntsun, Sau ɗaya a mako, zaka iya tafasa gram 80.0 na hanta, saboda hanta tana da wadatar ƙwayoyin baƙin ƙarfe, · Ba za ku iya cin naman da aka soya a cikin kwanon rufi ba, Use A yi amfani da, a matsayin mafaka ta ƙarshe, teflon da ba a Stick da abin rufe wuta ba. Idan ana samun babban cholesterol a soyayyen nama a kan gasa (a kan wayoyin tarho saboda duk mai wuce haddi ya ragu), · Hakanan za'a iya soyayyen kifi a kan ragon waya, It Ana shawarar yin gasa da kifi da nama tare da ƙayyadaddun ƙwayar cholesterol a cikin tanda, Try Kokarin kada ku ci nama, azaman dafaffen abinci, yana da kyau ku haɗar da shi tare da hatsi da ganye mai yawa da kayan lambu.
kayan lambu da kuma sabo berries, 'ya'yan itatuwa da greenery
All Duk kayan lambu sabo ne, samari, da daskararre, Duk nau'ikan ganye na ganye - faski, dill, basil, mint, cilantro (coriander), Asparagus wake Lim Rage bukatar dankali, All Duk nau'in 'ya'yan itace da berries, da kuma bayan daskarewa, · Gwangwani berries da 'ya'yan itatuwa ba tare da kara sukari a kansu ba, 'Ya'yan itacen Citrus, musamman innabi.	· Soyayyen kayan lambu a cikin mai, Kayan lambu, dafa shi tare da ƙari na man shanu, Soyayyen dankali ko soyayyen, Chipsan Dankali.
fasaha don shirye-shiryen salads: You Kuna buƙatar tsaftatar daɗaɗa salads tare da sabo kayan lambu kawai tare da mai kayan lambu, tare da ruwan 'ya'yan lemun tsami, · Zaka iya addara kayan yaji da kayan yaji a miya, Sau Ruwan biredi na turare domin lokacin salati da salati tare da babban ma'aunin cholesterol - wannan shine mayonnaise, ketchup, kirim mai tsami.
giya da mara sa maye
Ruwan sha · Duk ruwan 'ya'yan itace ba tare da sukari ba, Ju ruwan 'ya'yan itace a hankali a ɗanɗano daga kayan lambu, berries da' ya'yan itatuwa, Compotes daga sabon 'ya'yan itace iri, kuma daga bushe' ya'yan itatuwa ba tare da kara sukari, · Tea ba tare da koren kore ba, ko ganye, A ƙyalƙyali na fure kwatangwalo, Kayan Cranberry · Ruwa mai, Ruwan innabi ja fiye da gilashin 1.	Ruwan 'ya'yan itace tare da sukari Gwangwani stewed 'ya'yan itace Coffeearfi mai ƙarfi tare da madara ko cream, Ruwan shaye-shaye · Giya da karfi daban-daban - vodka, cognac, giya da tinctures, giya mara kyau da giya.
tare da ƙara yawan ƙwayar cholesterol a kan hutu, zaku iya bada izinin ɗan ɗan giya ya sha: · Ga maza - 60,0 milliliters na giya mai ƙarfi (vodka, wuski, cognac), ko 330.0 milliliters giya, For Ga mata - milliyan 250.0 na bushewar jan ko farin giya.

Kwayoyi tare da babban mahimmancin ƙwayar cholesterol suna da amfani sosai, amma ba duka iri bane. Ba za ku iya cin gyada ba saboda yana da mai mai yawa.

Hakanan wajibi ne don amfani da tsaba sunflower, pumpkins, amma ba a soya ba, amma a cikin siffar bushe.

Umpawan itace ya ƙunshi nau'i na bitamin na musamman, kuma akwai irin waɗannan nau'ikan kabewa waɗanda tsaba basu da harsashi; ya dace a ci tsaba tare da fim ɗin da yake rufe su.

Walnuts suna da kitse mai yawa, saboda haka ba za ku iya cin abinci fiye da 5 - 7 a rana.

Dole ne a ƙone almon a ƙarancin adadi.

Kammalawa

Dole ne a fahimci cewa a cikin abun da ke cikin jini an samu karin kuzari, ban da samfuran da aka yarda a cikin abincin, yakamata a sami abinci - wannan karin kumallo ne, cikakken abincin rana, abincin dare da kuma abincin ciye-ciye 2.

Hakanan, kafin zuwa gado, zaka iya sha 150.0 - 200.0 milliliters na kefir. Mutumin da yake da abinci bai kamata ya fuskanci yunwar ba.

Hakanan yana da daraja la'akari da ma'aunin ruwa, wanda ya kamata ya kasance cikin jiki - dole ne a sha akalla milimita 1500 na tsarkakakken ruwa. Abin sha, har da ruwan lemu, baya maye gurbin adadin ruwan da ake buƙata kowace rana.

Don rage ƙididdigar ƙwayar cholesterol, kuna buƙatar barin watsi da ƙari kuma ƙara yawan aiki da damuwa a jiki.