Abin da abinci za ku iya ci tare da high cholesterol

Irin wannan ra'ayi kamar babban cholesterol ya saba da kowane dattijo, amma ba kowa bane yasan gaskiyar cutar da jiki ke yi idan aka ɗaga shi. Bari muyi dalla-dalla game da abin da zaku iya ci da cholesterol, yadda zaku rage shi kuma ku dawo da shi cikin al'ada, da kuma abin da yafi kyau ƙi.

Mun fahimci manufofin

Cholesterol kanta ba komai bane illa nau'in mai (kiba). Yana cikin kowace ƙwayoyin jikin mutum, musamman yawancin ƙwayoyin cuta a cikin hanta, kwakwalwa da jini. Yana da mahimmanci a san cewa cholesterol wajibi ne don aiki na yau da kullun na jiki, sabili da haka, ba tare da wannan kayan ba, ƙarancin adadin ƙwayoyin sel da abubuwan abubuwan haɓaka. Haka kuma, tare da gazawar metabolism din metabolism, tsarin narkewa shima ya sha wahala, kuma samuwar bile ya tarwatse.

Akwai nau'ikan cholesterol guda biyu - masu kyau da mara kyau. Kyakkyawa yana da girman gaske, don haka yana da amfani ga mutane. Mugu yana da ƙarancin yawa, don haka yana da damar ƙirƙirar filayen kwalliyar cholesterol da tasoshin jigilar abubuwa. Wannan, bi da bi, yana ƙara haɓakar haɗarin haɓakar atherosclerosis, bugun jini, bugun zuciya da sauran cututtukan da ke barazanar rayuwa. Saboda wannan, tare da babban cholesterol, kada a jinkirta zuwa likita.

Don rage cholesterol, kuna buƙatar koyon yadda ake cin abinci da daidai. Wannan shine tushen daidaituwa na cholesterol, ba tare da wanda mara lafiya kawai ba zai iya yi ba.

Manyan Kwaladi: Sanadin

A matsayinka na mai mulkin, ana lura da yawan ƙwayar cuta a cikin mutane masu kiba. Su ne ke da mummunar cholesterol fiye da kima, kuma suna da kyau cholesterol a rashi. Don fara aiwatar da daidaitaccen wannan alamar, mutum yana buƙatar kawai ya bi abincin da rage nauyi.

Causesarin abubuwan da ke haifar da cutar cholesterol sune:

1. Yawan cin abinci mai kauri koda da yawa. Wannan ya hada da soyayyen abinci, sausages, man alade, margarine da wasu karin abinci da mutum ya ci kuma baya ma zargin cewa a hankali suke kashe shi. Don hana wannan, yana da muhimmanci a fahimci abin da zaku iya ci tare da babban cholesterol a cikin jini.
2. Rashin aiki mai tsayi ko kuma yanayin rayuwa mai rashi sosai yana tasiri aikin jiki da jijiyoyin jini. Haka kuma, cikakkiyar rashin aikin motsa jiki tana shafar wuce haddi, wanda hakan ke haifar da babban kwazayi ta hanyar tayin.
3. Tsohuwar. A lokaci guda, matakin wannan alamar na iya ƙaruwa har ma idan babu nauyi mai yawa da abinci mai kyau. Wannan yana barata ne ta hanyar hanyoyin motsa jiki (na rayuwa), wanda bayan shekaru hamsin suka fara aiki a hankali. Wannan ya bayyana musamman a mata bayan haila.
4. Kasancewar m ko cututtuka na zuciya da jijiyoyin jini. Hakanan, wannan ya hada da tsinkayar halittar mutum zuwa wani matakin girman wannan alamomin a cikin jini.
5. Shan sigari, da yawan shan giya, yana rage matakin kyakkyawan cholesterol kuma yana kara yawan mummunan. Haka kuma, shan sigari yana sanya jirgi mara nauyi, wanda ke kara hadarin bugun zuciya da bugun zuciya.
6. Yawancin cututtukan thyroid na iya shafar ci gaban cututtukan haɗari, kuma babban cholesterol zai kasance ɗayan alamun yiwuwar hakan.

Abincin abinci na asibiti zai iya dacewa da aiki da tsarin tsarin jiki kuma zai rage cholesterol na jini. Hakanan, idan kun ci abinci "daidai", zaku iya inganta metabolism, wurare dabam dabam na jini kuma kuyi tasiri a cikin coagulation jini.

Abin da za ku iya ci - ƙa'idoji gaba ɗaya

Waɗannan ƙa'idodi na tsarin abinci don rage ƙwayar cholesterol sune:

1. Tabbatar barin barin amfani da kitse na dabbobi. Suna buƙatar maye gurbin su gaba ɗaya tare da kayan lambu.
2. Yana da mahimmanci don canzawa zuwa abinci mai narkewa, shine, cin abinci sau da yawa, amma ba a cikin babban rabo ba. Wannan ba wai kawai zai “taimaka” tsarin narkewa ba, amma kuma zai taimaka wajen asarar nauyi a jiki.
3. Tushen abincin yakamata ya zama abinci mai wadataccen fiber, wato asalin tsiro (fruitsa fruitsan itace, ganye, kayan lambu).
4. Yakamata menu ya haɗa da abincin teku da kwayoyi.
5. Yana da mahimmanci a rabu da amfani da kayan miya da mai. An shawarci masana harkar abinci su ƙuntata yawan cin gishiri.
6. Wajibi ne a shirya abincin abinci yadda yakamata. Don haka, an ba da izini, dafa abinci, yin burodi. Hakanan zaka iya dafa abincin da aka dafa. Abincin soyayyen, kyafaffen, mai kitse da abinci mai gasa an haramta shi sosai.
7. Kowace rana ya kamata a sami ruwan 'ya'yan itace a menu. Za su yi tasiri sosai ba kawai tasoshin ba, har ma da tsarin narkewa. Haka kuma, ruwan 'ya'yan itace na gida zasu wadatar da jiki da abubuwa masu amfani, amma wannan ya shafi ruwan' ya'yan itace ne da akayi, tunda kayan da aka sayo sun hada da sukari mai yawa.
8. Lokacin sanya salatin kayan lambu, zaka iya amfani da man zaitun da ruwan lemun tsami. Game da mayonnaise da sauran biredi kuna buƙatar mantawa na dogon lokaci.
9. An haramtawa shan taba sigari da shan barasa a kowane fanni da adadi. Wannan taboo ne wanda ba za a iya keta shi ba.
10. Mafi yawan abincin zuciya na yau ya kamata ya zama karin kumallo. Haske yana abincin rana. Don abincin dare, ya fi kyau ku bauta wa abinci jita-jita. Hakanan, rana yakamata ta zama cikakken abinci guda uku da abinci biyu ko uku tare da 'ya'yan itace.

Me kuke buƙatar ci?

Ba kowa bane ya san abin da zai ci don rage cholesterol. Ya kamata a sani yanzunnan cewa inganta wannan manuniya ba mai sauki bane. Wannan yakan ɗauki tsawon lokaci daidai (daga makonni da yawa zuwa 'yan watanni). A hanya mai kyau, zaku iya kawo cholesterol zuwa ingantaccen yanayin rashin kwanciyar hankali a baya bayan watanni biyar zuwa shida na abinci na yau da kullun da sauran shawarwarin likita.

Don haka, dole ne a saka samfuran musamman a cikin menu wanda zai iya dacewa da tasoshin mutane.

• Samfurin farko na lafiya shine hatsi. Zai fi kyau ku ci buckwheat, sha'ir lu'ulu'u, oatmeal da garin alkama. Kuna buƙatar dafa su cikin ruwa ba tare da ƙara madara da gishiri ba. Kuna iya cin garin kwalliyar yau da kullun a matsayin babban abinci. A matsayin madadin hatsi, ana ba da damar dafa abinci na taliya na alkama.
• Kayan aiki na gaba shine burodi. Ya kamata a yi hatsin rai tare da bran. A ranar ba za ku ci fiye da gram ɗari biyu na irin wannan gurasa ba. An kuma ba da izinin dafa abinci na biscuit da kuma gurasar burodin da aka bushe
• Za a iya cin kifaye mai yawa fiye da gram 200 a rana. Yakamata shine babban tushen furotin a jikin mutum.
• Daga nama zaku iya amfani da kaza, zomo da turkey. Ku bauta wa nama dafa abinci kawai a cikin Boiled form, stewed ko steamed.
• Qwai za a iya ci Boiled, amma ba fiye da guda biyu a mako. A lokaci guda, zai fi kyau bayar da fifiko ga furotin, tunda gwaiduwa tana ƙaruwa da ƙwayar cholesterol.
• Kayan lambu suna da amfani sosai, sune zaitun, sesame, soya da gyada. Zai fi kyau ka ƙi man shanu.
• Za'a iya cinye samfuran madara (cuku gida, cuku, cream, madara), amma kawai a cikin ƙananan mai-mai. Hakanan ana barin yogurts, amma yakamata su sami ƙananan adadin mai mai.
• Giya na iya zama madalla da madadin guraben nama. Sun daidaita jikin sosai kuma a lokaci guda basu da ƙima mai cutarwa. Za'a iya shirya jita-jita iri-iri daga irin waɗannan samfuran, don haka ba da daɗewa ba za su dame.
• Tea, musamman koren shayi na ganye, yana tsabtace tasoshin jini na manyan abubuwan kwalliya, saboda haka shine babban abin shan abinci. Hakanan yana da mahimmanci mutane su sha koren shayi ba tare da ƙara sukari ba. Zai fi kyau maye gurbin shi da ɗan adadin zuma.
• Na Sweets, 'ya'yan itatuwa bushe, marmalade da marshmallows an yarda.
• Kowace rana, menu ya kamata ya ƙunshi jita-jita na kayan lambu. Zai iya zama miyan kayan lambu, stews, casseroles. Yana da amfani musamman don cin karas, zucchini, alayyafo, ganye.
• Daga cikin ruwa an ba shi izinin sha kayan lambu na gida da ruwan 'ya'yan itace, kayan lambu na berry, ganyayyaki na ganye da ruwan sha.

Bugu da ƙari, sun rarrabe irin waɗannan samfura waɗanda galibinsu ke shafar saukar da ƙwayar cuta mara kyau:

1. Kwayoyi, musamman almon. Suna da arziki a cikin furotin kayan lambu da kuma mai mai, wanda yake da nasaba da tasoshin jini. A lokaci guda, ya isa ya cinye kawai irin waɗannan kwayoyi a rana. Contraindications zuwa shan kwayoyi - rashin haƙuri ga mutum (alerji).
2. Fresh tafarnuwa da albasa na bakin ciki da jini kuma yana ƙaruwa da rigakafi. Kuna buƙatar amfani dasu tare da wannan abincin akai-akai. Contraindications sune m cututtuka na narkewa kamar tsarin.
3. 'Ya'yan itacen Citrus - Tangerines, lemu, lemun tsami, gami da ruwan' ya'yan itace daga gare su. Shan rabin gilashin waɗannan ruwan zai iya inganta yanayin tasoshin ku. Hakanan, ruwan 'ya'yan lemun tsami yana da amfani sosai don ƙara wa jita-jita kifi da salatin kayan lambu.
4. Karas da ruwan 'ya'yan itace daga gare ta. Fresh apples suna da amfani sosai.
5. Bran yana aiki a cikin jiki gwargwadon hanyar “burushi” a cikin jijiyoyin jini da kuma tsarin narkewa. Yana da kyau kyakkyawan tsabtace na halitta da gubobi da mummunan cholesterol. A lokaci guda, masana ilimin abinci a wasu lokuta suna ba da shawara yin kwanakin azumi da cinye ruwan 'ya'yan itace apple da oat bran.
6. Eggplants sune kayan marmari na musamman waɗanda ke da tasirin amfani akan aikin zuciya da jijiyoyin jini. Daga gare su zaku iya dafa stews, casseroles, kowane nau'in sauran jita-jita.
7. Seleri da ganye ya kamata su kasance cikin menu na abinci a kai a kai. Seleri, karas, dankalin turawa, da sauran kayan miyar maraba ana kuma maraba da su.

Yana da kyau a lura cewa yayin lura da wannan abincin, yakamata mutum ya binciki likita a kai a kai kuma ya yi gwaje-gwaje don lura da yanayin nasa.

Me yakamata a ci?

Don samun lafiya, da haɓaka yiwuwar daidaita ƙwaƙwalwar ƙwayoyi, ya kamata a bar yawancin abinci masu cutarwa gaba ɗaya.

A farkon wuri a cikin ranking na samfuran samfurori sune ƙoshin dabbobi. Don haka, man alade, sausages, naman alade, rago, kaji mai yawa, hanta, zuciya da kodan ya kamata a cire su gaba ɗaya daga cikin menu. Daga waɗannan yanayin, ba zai yiwu a dafa broths da jellies ba.

Abun da aka saɓa na gaba shine mayonnaise. Baya ga mai mai cutarwa, ba ya kawo fa'idodi ga jiki. Masana ilimin abinci sun ba da shawara su manta game da mayonnaise ba kawai ga marasa lafiya ba, har ma da lafiya.

Abincin da aka sha mai ɗamara da duk abubuwan kiwo haramun ne. Wannan gaskiyane musamman game da Sweets, ice cream, da wuri da kek. Sun ƙunshi babban adadin sukari da mai mai ƙoshin lafiya, wanda ke cutar da nauyi da lafiyar jijiyoyin jini.

Abu na gaba shine samfuran kiwo da abinci mai sauri. Af, ƙarshen shine "sarki" saboda yawan ƙwayoyin cuta a cikin 'yan shekarun nan.

Ba a so a ci ƙwai, amma har yanzu yana yiwuwa a iyakance mai yawa.

Kifin gwangwani da kayayyakin da aka gama ƙarewa sune samfuran da ke cutar mutane sosai, musamman idan suna da matsala da jijiyoyin jini. Irin waɗannan jita-jita kada su kasance cikin menu na abinci.

Abubuwan sha, giya da kofi an haramta su sosai, wanda, bi da bi, yana da mummunan tasiri akan aikin zuciya da tsarin narkewa.

Yana da ban sha'awa mu sani cewa yayin shan kofi akan komai a ciki, mutum a wasu lokuta yana kara haɗarin kamuwa da cututtukan ciki, tunda wannan abin sha yana lalata ƙwayoyin mucous ɗin da basu kariya ba. Idan har yanzu kuna shan kofi, to, kada kuyi shi akan komai na ciki.

Babban rigakafin Cholesterol

Don rage haɗarin haɓaka cholesterol, bai kamata kawai ku san irin samfuran da za a iya cinye su ba kuma ba, amma ku fahimci shawarwarin gaba ɗaya don ingantaccen salon rayuwa.

1. Cikakkiyar dakatar da shan sigari da kuma shan giya. Kawai shan sigari, mutum ba zai iya kamuwa da cututtukan jijiyoyin jini da zuciya ba. Tare da dogaro mai ƙarfi game da jaraba, ana bada shawara don tuntuɓar mai ilimin narcologist da masanin ilimin halayyar ɗan adam.
2. Cire nauyin da ya wuce kima da kuma kara karfin sa. Babu makawa ga wannan shine motsa jiki na yau da kullun. Yana da amfani sosai ga horarwa a cikin sabon iska, wato gudanar da motsa jiki, tseren keke, motsa jiki da kuma rawa. Hakanan zaka iya shiga cikin yin iyo, wasan kankara, motsa jiki, yoga da sauran wasanni masu yawa. Babban abu shi ne cewa waɗannan ayyukan jiki suna sa mutum motsawa, kuma kada ya kasance a wurin mai kula da kwamfutar don yawancin ranar.
3. A cikin aikin kwance, yana da matukar muhimmanci a motsa jiki a kai a kai, ba kawai ga idanu ba, har ma ga jiki.
4. Yana da mahimmanci a gano da kuma kula da waɗancan cututtukan da zasu iya ba da gudummawa ga haɓaka jini cholesterol (cutar thyroid, ciwon sukari mellitus). Hakanan ba superfluous ba ne don yin bincike akai-akai akai don ƙididdigar wannan alamar (gwajin ƙirar jini ko bayanin martaba na fata).
5. Yakamata yakamata ka mallaki yanayin tunaninka / tunanin tunaninka, kamar yadda aka tabbatar da cewa bacin rai da yawan rikice-rikice na iya shafar asalin halayyar mutum da nauyin mutum. Idan wata matsala ta taso a wannan batun, kuna buƙatar tuntuɓar mai ilimin psychologist ko psychotherapist.

Me zan iya ci da babban cholesterol?

Ka'idojin ka'idodi na hypocholesterol shine rage cinyewar kitse na dabbobi da maye gurbinsu da mayukan polyunsaturated mai wanda aka samo a mai na kayan lambu da kifin marine.

Wannan zai taimaka wajen kawo ingantaccen tsarin tasirin cholesterol.

Ka'idojin abinci mai mahimmanci na babban cholesterol:

• An haramta cin abinci mai dauke da sukari,
• Rage yawan kitse na dabbobi
• Addamar da mai na kayan lambu da kayan kayan lambu a cikin abincin,
• A watsar da abinci soyayyen,
• Ku ci sau 2 zuwa 3 a kowane mako na kifin marine wanda ya ƙunshi omega-3s,
• Kada naman ya kasance iri ne mai kitse kuma cire fata daga kaji kafin dafa abinci. Ya kamata bawa ya ƙunshi gram 100.0 na nama (dafa shi, ko gasa),
• Kada ku ci dankali, kuma ku rage amfanin wake,
• 60.0% na yawan abincin yakamata ya zama sabo kayan lambu, yayan itatuwa da kayan marmari,
• Kuna buƙatar dafa hatsi daga hatsi kowace rana
• Rage yawan cin gishiri zuwa 2.0 - 5.0 grams a rana,
• Guji barasa Banda na iya kasancewa ruwan inabin ja ne kawai mai bushe, wanda ke taimakawa rushe mai (ban da gilashi 1).

Abincin teburin abinci mai lamba 10

Jerin samfuran samfuran da za a iya ci abinci tare da ƙara ƙididdiga a cikin tsarin cholesterol na jini:

Hakanan, kar ku manta da tsarin abinci na cholesterol da kuma game da abubuwan sha da kuke buƙatar sha yayin rana tare da babban cholesterol:

• Rashin kofi
• Tea - baƙi, kore da ganye,
• 'Ya'yan itace da aka bushe
• A decoction na fure kwatangwalo da cranberries,
• 'Ya'yan itacen sha daga lambun
• Ruwan mai ba tare da gas ba.

Yawancin abinci wanda za a iya ci tare da babban ma'aunin cholesterol yana ba ku damar yin abincin da ya bambanta, daidaita, da daɗi.

Haɗa samfurori da juna, ƙirƙirar sabbin abinci, kuma kuna iya amfani da shawarar ƙwararrun masu ƙoshin abinci da kuma girke-girke da aka shirya.

Me ba za a ci ba?

Jerin abincin da ba za ku iya ci da babban ma'aunin cholesterol ya haɗa da:

• Butter bredi da farin gurasa,
• Sweets - cakulan da Sweets, da wuri da kuma kek, zuma, kwayoyi tare da sukari da cakulan, alewa da marmalade, cream mai ƙanshi, sukari,
• Kifi mai daɗi da nama mai daɗi, har da raguna da ke dogara da nama mai ƙiba,
• Gwanan gwangwani da nama, da kuma pastes,
• Kyafaffen nama da kayayyakin kifi,
• Farin garin farin gari,
• Semolina porridge
• Salo
• Kyafaffen tsiran alade, tsiran alade da sausages,
• Shaye-shayen Carbonated
• Cocoa da kofi mai ƙarfi,
• Cream, kirim mai tsami da madara mai mai,
• Sunada mai mai yawa da cheeses,
• Abincin da ya haɗa da fats mai ƙanshi (dabino da kwakwa, margarine).

Lokacin cin abincin tebur mai lamba 10, baza ku iya cin ƙwai fiye da kaji 2 a mako guda. Hakanan, tare da babban ma'aunin cholesterol, baza ku iya cin abinci ba dangane da abincin masana'antu, wanda ya ƙunshi mafi yawan adadin gishiri, mai da mai mai.

Hakanan, baku buƙatar amfani da kayan marmari na kayan masana'antu, saboda akwai margarine da yawa a ciki. Haramun ne a ci abinci mai sauri wanda ya containunshi yawan abinci mai ƙanshi da mai mai yawa.

Abubuwan sukari da sukari masu dauke da sukari suna dauke da matsakaicin adadin glucose, wanda idan aka saka shi, nan take ya shiga jini.

Kundin glucose na jini ya tashi, wanda zai iya haifar da ba kawai ga cholesterol ba, har ma ga masu ciwon sukari. Gudanar da sukari tare da tasirin cholesterol shima yana dacewa, kamar yadda ake fama da ciwon sukari.

Abincin da ke Chounsar Cholesterol

Jerin abinci tare da matsakaicin adadin kitse na dabba wanda ba za ku iya ci tare da babban ma'aunin cholesterol ba.

Kazalika jerin abubuwan abinci tare da ƙarancin kitsen kitse na dabba, wanda dole ne a saka shi a cikin abincin abinci:

Abubuwan cututtukan jini suna haifar da ƙaruwa a cikin jigida

Idan daskararren dabbobin asalin daskararre da carbohydrates sun mamaye abinci, to, suna haifar da karuwar kwayoyi masu narkewa a cikin jini, wanda hakan zai haifar da gazawar tsarin da yawa a cikin jiki da tsoratar da ci gaban matsanancin cuta:

• Samuwar ƙwayoyin tsokoki na atherosclerotic plaques, waɗanda ke ba da gudummawa ga ci gaban tsarin atherosclerosis. Harsuna suna hana isasshen jijiya, wanda ke rikicewar motsi da jini a cikin manyan jijiyoyin halittar jini, wanda kan iya haifar da ischemia da gabobin jiki da yawa, kuma magunan atherosclerotic na iya lalata gaba daya da katuwar jijiya, wanda ke haifar da fitina,
• Haɓaka cututtukan cututtukan zuciya, harma da abubuwan da ke tattare da tsarin kewayawar jini - rauni na jini, ƙwaƙwalwar hanji, ƙwayar cuta a ƙasan ƙafafun da ya shafa,
• Hepatosis na sel hanta, wanda ya haifar da tara yawan jikin mutum,
• Hanyoyin kumburi a cikin farji - pancreatitis,
• Rashin daidaito a cikin tsarin endocrine da ilimin cutar sankara na mellitus na ciwon sukari na nau'in farko da na biyu,
• Rashin narkewa
• Hawan jini.

Kuna iya rage yawan ƙwayoyin ƙwayoyin cholesterol a cikin jini tare da rage yawan kalori. Wannan shine yawan teburin abinci mai lamba 10.

Kammalawa

Tare da babban ma'aunin cholesterol, yana da mahimmanci mahimmanci abin da mutum ya ci da abin da abincin abincinsa ya ƙunshi, amma kuma yana da mahimmanci cewa abincin da aka yarda da abincin hypocholesterol an shirya shi daidai.

Za'a iya dafa kayan lambu ta tafasa, sata, dafa abinci da dafa su a cikin tururi. Zai fi kyau ku ci nama da kifi a cikin tafasasshen nama da gasa.

Kayan samfuran da aka dafa daidai ne kawai zasu kawo sakamako mai kyau ga jiki daga abincin hypocholesterol.