Abincin abinci na babban cholesterol, menu na mako-mako

Abincin da ya dace don rage ƙwayar cholesterol bai kamata ya fitar da lipoproteins gaba ɗaya ba.
Ka'idojin abinci na yau da kullun shine cewa abincin ya kamata ya haɗa da matsakaicin adadin babban lipoproteins na matsakaitan ƙwayoyi, yayin da ƙananan nauyin kwayoyin yakamata a rage zuwa mafi ƙarancin.

Mace	Ya kamata a haɗu da abincin da ke cikin ƙwayar cholesterol a cikin mata masu haihuwa, tare da kari na baƙin ƙarfe, da kuma rage cin abinci na cholesterol a cikin tsofaffi mata (sama da shekaru 45-50) tare da ƙwayar ƙwaro.
Maza	Abincin da ke da babban cholesterol a cikin maza ba sa buƙatar ƙarin ƙarin ɗayan abubuwan da aka gano, kuma yana buƙatar haɓaka yawan adadin kuzari, fiber, da rage yawan abincin da aka ƙoshi.

Abincin cholesterol ya dace da mutanen da ke aiki a jiki. Amma saboda gaskiyar cewa ya ƙunshi adadin adadin adadin kuzari, kuma nauyin yana buƙatar karuwar adadin kuzari, zaku iya ƙara rabo ba tare da canza yanayin jita-jita ba. An haɓaka karɓar servings ba sau biyu ba. Jiki yana karɓar makamashi daga ƙwayoyin carbohydrates, saboda haka yana da haɗari don haɓaka ƙarar hatsi, kayan lambu da 'ya'yan itatuwa.

Abincin abinci mai gina jiki tare da cholesterol mai girma ya dogara da ka'idodin tebur mai lamba 10, wanda ya kirkiro ta wanda ya kafa abinci na abinci na kasa M. Pevzner. Ana ba da shawarar wannan teburin don cututtukan tsarin zuciya. Tunda matakan da ke cikin cholesterol da yawa suna shafar tasoshin jini, abincin da ya dogara da ka'idodin wannan teburin ya cika cikakkiyar buƙatar rage cholesterol "mara kyau" a cikin abinci.

Abinci ne don rage cholesterol a cikin likita. Idan ba daidai ba ne don samar da menu na kimanin tare da babban cholesterol a cikin jini, to, zaku iya rage matakin kyakkyawan cholesterol, wanda zai haifar da katsewa da lalata ganuwar jijiyoyin jini, basur.

Ana buƙatar rage cin abinci a kan cholesterol don marasa lafiya da cututtukan zuciya, cututtukan jijiyoyin jiki, cuta wurare dabam dabam, atherosclerosis, hauhawar jini, rheumatism. Manufarta ita ce rage ƙananan ƙwayar cholesterol kuma dawo da ita al'ada. Don rage cholesterol tare da ƙananan alamun, ana bada shawara a bi shi ba don rayuwa ba, amma shirya makonni na azumi. Wannan dabarar abinci mai gina jiki tana taimaka wajan rage nauyin jiki da glucose jini, daidaita hanyoyin tafiyar da rayuwa, inganta yanayin fata, gashi da kusoshi, haɓakawa da tsabtace jiki.

Tare da mummunan cututtuka na tsarin zuciya da jijiyoyin jini, rage cin abinci na cholesterol ya zama al'ada. Wannan baya nufin cewa kawai zaka iya cin abincin da aka jera a cikin samfurin samfurin na mako guda. A zahiri, ana kyale shi wani lokacin tare da nishaɗi don cin wani abu daga jerin waɗancan samfuran waɗanda ke buƙatar iyakance shi. Misali, a biki ko akan fikinik. Amma irin wannan karkacewa daga abincin ya zama ya kebe kuma kada ya zama al'ada.

Zai fi kyau ku ci abinci mai ƙoshin wanin nama da kifi, ko tururi. Tafasa da matsewa a cikin ruwan madara kuma ana ɗaukar su a matsayin hanyar dafa abinci abin karɓa da amfani. Idan kuna buƙatar yin gasa abinci, to wannan dole ne a yi shi cikin tsare ko a cikin takardar yin burodi. Lokaci-lokaci, zaku iya gasa abinci a buɗe, kuna shafa su da kirim mai tsami. Ba shi yiwuwa a soya, hayaki, dafa a wuta ko garwashin wuta. A cikin irin waɗannan samfuran, abun ciki na "mummunan" cholesterol yana da girma.

Salads suna buƙatar sake sabunta su tare da mai da ba a bayyana ba, ruwan 'ya'yan lemun tsami tare da ginger grated, kirim mai tsami ko yogurt na al'ada.

Abin da kuke buƙatar ku ci don rage ƙwayar cholesterol

Don tsabtace jini na ajiya na lipoprotein, lalata plaque da normalization na abun da ke cikin jini, seleri (tushe, mai tushe da ganye) yakamata a cinye a cikin salads, smoothies, juji na kayan lambu mai yawa, karas, beets - sabo da gasa, kore apples, kabeji, lemu, innabi, cucumbers . Daga cikin waɗannan samfuran, ana ba da shawarar smoothies da smoothies.

Avocados, pistachios, almonds, tsaba (flax, sunflower, kabewa), berries, kayan lambu na ganye, da pomegranate suna ba da gudummawa ga rage cholesterol. Gabaɗaya, kore, shunayya da jan tsire-tsire ana ɗauka mafi amfani ga tasoshin jini.

Don sanin ainihin abin da zai yiwu da abin da ba za a ci ba, kuna buƙatar ganin likita kuma kuyi gwaje-gwaje. Dangane da sakamakon binciken, likitan likita ya ƙayyade buƙatar wasu abubuwa kuma a kan wannan an samar da menu mai ƙima. Likita zai gaya muku dalla-dalla abin da zai yiwu da abin da ba zai yiwu ba tare da alamomin ku na cholesterol da sauran abubuwa a cikin jini, suna ba da shawara yadda za ku ci yadda yakamata tare da babban cholesterol.

Menu na mako guda tare da babban cholesterol

Karin kumallo yakamata ya zama mai kishi da kuma a cikin carbohydrates. Suna buƙatar haɓakawa tare da abin sha na bitamin ko salads. Don abincin rana, zaku iya cin carbohydrates da mai, amma abincin dare yakamata ya zama furotin. An cire kayan ciye-ciye Idan jin yunwar yana da ƙarfi, zaku iya shan gilashin ruwa tare da ruwan lemun tsami da zuma. Abincin dare ya kamata ya zama tsawon awanni 4-5 kafin lokacin kwanciya. Abincin da ya gabata - a cikin awanni 2 - na iya zama gilashin ruwan 'ya'yan itace ko abin sha mai madara.
Tare da rage cin abinci na cholesterol, menu na mako guda yayi kama da tebur da ke ƙasa:

karin kumallo	karin kumallo na biyu	abincin rana	yamma shayi	abincin dare
Litinin	oatmeal tare da cuku da ganye, koren shayi	cuku gida tare da ganye da kirim mai tsami, abin sha kofi tare da madara mai gasa	naman sa mai naman miya tare da hatsi, vinaigrette tare da man zaitun	kefir da 'ya'yan itace smoothie	salatin ruwan teku tare da cin abincin teku da koren Peas, koren shayi
Talata	burodin buckwheat, 'ya'yan itacen bushe	Boiled qwai quail, sabo mai pear ko apple, shayi na ganye	miyan kayan lambu, zomo stewed a kirim mai tsami	Berry jelly, burodin hatsi tare da cuku mai wuya	kayan lambu masu tsami tare da kirim mai tsami, koren shayi
Laraba	gida cuku casserole ba tare da gari da semolina tare da 'ya'yan itatuwa da bushe da kirim mai tsami, shayi na ganye	gasa apples tare da zuma	miyar abincin teku, dafaffen kifi tare da kayan lambu mai tururi	furotin omelet tare da cuku	fermented gasa madara ko kefir tare da fiber na halitta
Alhamis	burodin buckwheat, shayi na ganye	banana kore shayi	miyan kayan lambu a cikin naman sa na biyu, dafaffen naman sa tare da shinkafa	kayan lambu smoothie tare da karas, kokwamba, seleri kara, ganye, apple	dafaffen kifi tare da lemun tsami da albasa, ko wainar kifi mai tururi, ruwan kofi
Juma'a	tururi mai tsami tare da alayyafo ko barkono mai zaki a ƙarƙashin murfin, abin sha kofi tare da madara mai gasa	dafaffen kabewa tare da kwayoyi da zuma, kefir ko madara da aka dafa	Miyan lu'u-lu'u tare da kayan lambu, dafaffen kaza tare da caviar kayan lambu	gida cuku tare da ganye da kirim mai tsami, bushe 'ya'yan itace compote	koren shayi tare da burodin hatsi gaba daya
Asabar	curd casserole ba tare da gari da semolina tare da raisins ko bushewar cranberries, kore ko shayi na ganye	smoothie tare da kefir, apple da banana	miyan kayan lambu tare da seleri ba tare da dankali tare da miya mai tsami tare da suturar nama na steamed tare da shinkafa mai dafa	Berry jelly, burodin hatsi duka	kayan lambu da aka dafa - albasa, karas, farin kabeji, alayyafo tare da kifin tururi, broth na daji ya tashi tare da zuma ko fructose
Lahadi	porridge daga oatmeal ko hatsi mai tsami tare da raisins da prunes, kore ko shayi na ganye	salatin driedan driedan 'ya'yan itace (busassun apricots, kwanakin, prunes, raisins) ko' ya'yan itace sabo (apples, pears, apricots, plums, ayaba) tare da kirim mai tsami ko kayan miya yogurt da kayan shayi na ganye	miya tare da kaza da hatsi, kifi mai gasa tare da dankalin turawa, busassun 'ya'yan itace compote	kefir ko ryazhenka tare da ƙari da fiber na halitta	salatin kayan lambu (kayan lambu mai ganye - ganye da ake buƙata, cucumbers, barkono kararrawa, nau'ikan kabeji da tumatir) tare da miya daga ruwan lemun tsami da man zaitun

Wace hanya ce mafi kyau don kula da ƙwayar cholesterol?

Ba tare da damuwa ba kuma tabbas suna buƙatar ƙin yin amfani da barasa da abin sha tare da babban abun da ke cikin maganin kafeyin. Hakanan dole ne a daina shan sigari. Don sauƙaƙa shan shan sigari cikin sauki, tambayi likitan ku yadda zaku iya rage shan ƙwayar nicotine.

Yana da muhimmanci sosai ka bawa kanka matsakaicin aiki. Idan kun tashi da safe kwata na awa daya a baya, to zaku iya yin motsa jiki na tonic cikin lokaci. Yayin rana zaka iya yin motsa jiki na numfashi. Da yamma zai zama da amfani a yi tafiya a matsakaici gwargwadon gudu ko tafiya don gudu yayin rashin contraindications. Sau biyu ko sau uku a mako, zai yi kyau a ziyarci cibiyar motsa jiki, yin iyo a cikin wanki, hau keke ko motsa jiki a kan keke mai tsayi. Ingantaccen yoga da wasannin motsa jiki. A cikin rashin halayen ƙwayar cuta, yana da kyau ku sami kare wanda dole ne kuyi tafiya da shi sau biyu a rana don akalla rabin sa'a. Sadarwa tare da dabbobi gabaɗaya yana da amfani mai amfani ga yanayin kiwon lafiya da kuma sautin mutum gabaɗaya.

Kuna buƙatar saka idanu akan nauyi kuma kuyi ƙoƙarin kula da shi a cikin al'ada bisa ga tsayi, shekaru da jinsi.

Siffofin

Abincin yana la'akari da halayen jinsi da na shekaru na mai haƙuri.

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Choarin cholesterol a cikin mata yana da alaƙa da farko tare da sha'awar su na shaye-ciye, yawan canzawa a cikin nauyi (ko dai abinci, ko yawan motsa jiki) da canje-canje na hormonal. Sabili da haka, rage rage cin abinci mai narkewa a gare su ya dogara ne da ƙuntata hadaddun carbohydrates mai rikitarwa da haramcin kowane azumi. Kari akan wannan, ana yin la'akari da la'akari da daukar ciki, lokacin haihuwa da kuma lokacin farawar menopause bayan shekaru 45-50. Abin da ya fi wahala shi ne ƙi da wuri, ice cream, Sweets, da wuri, abinci mai sauri.

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Amfanin wannan tsarin na abinci mai gina jiki ga mata shine yawan zaɓuɓɓuka masu kiba. Yana ba ku damar rage yawan adadin kuzari na yau da kullun zuwa matakin da aka ba da izini kuma ku riƙe nauyin jiki a ƙarƙashin kulawa ba tare da tsaurara dokoki ba.

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Yawancin cholesterol a cikin maza ana yawan gano shi saboda yawan kiba a ciki, rashin aiki a jiki, cin mutuncin mai da abinci mai gishiri. Sabili da haka, rage rage cin abinci mai narkewa yana hana su shan giya tare da abun ciye-kalori mai yawa, kuma yana bada shawarar yin wasanni a hanya, amma cikin matsakaici, bisa ga wani shirin na daban.

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Shekaru

Idan aka gano ƙwayar cholesterol a cikin yaro, an wajabta masa rage yawan abincin lipid tare da kulawa sosai kuma kawai tare da tsananin kiyaye duk shawarar kwararru. Duk da cewa ga tsofaffi ya ƙunshi ƙuntatawa mai mai yawa, a cikin ƙuruciya wannan ba a yarda da shi ba, saboda zai cutar da ci gaban tsarin jijiya. Sabili da haka, samfuran iri ɗaya ɗaya dole ne su kasance cikin abincin gaba ɗaya. Amma abinci mai sauri da Sweets ya kamata a iyakance (ba shi da mahimmanci a ban a kowane), gano su hanyoyin da ba su da amfani.

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Haka yake ga waɗanda suka kamu da cutar ƙwaƙwalwar ƙwayar cuta bayan shekaru 50. Ya kamata a kusantar da takunkumi tare da taka tsantsan, in ba haka ba yana iya zama cutarwa ga lafiyar. A wannan zamani, haɗarin ciwon sukari ma yana ƙaruwa. Sabili da haka, kuna buƙatar lura da matakin glucose a cikin jini da la'akari da glycemic index na samfurori lokacin zabar menu.

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Wadanda aka wajabta masu rage cin abinci a kan cholesterol, likitan halartar yawanci yana ba da bayanan kula. Suna nuna mahimman ka'idodin abinci mai gina jiki a cikin wannan ilimin. Dole ne a lura dasu sosai idan akwai sha'awar murmurewa.

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Bayani mai mahimmanci. Lambobi a cikin memos na iya bambanta, kamar yadda likitan likitanci da mai kula da abinci suka gyara su gwargwadon yanayin cutar ta mutum.

Tunatarwa samfurin:

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'Ya'yan itãcen marmari ne sabo a kowace rana, musamman ma yanayi. Yi ruwan 'ya'yan itace na gida daga cikinsu.
Kayan lambu - sabo, da stewed, gasa, steamed da Boiled. Da lokaci. Yi ruwan 'ya'yan itace na gida daga gare su (ba tare da ƙara kayan yaji da gishiri ba).
Legumes na takin - sau 2 a mako.
Nama ba mai kitse (naman sa, naman maroƙi, turkey, kaza, zomo) kuma ba a soya.
Kayayyakin madara - mai kima ko mara ƙarancin mai.
Man kayan lambu - don salatin kayan miya, ba shi yiwuwa a soya a kai. Cold guga man. Tsarin yau da kullun shine 2 tbsp. l
Salt - 5 g kowace rana.
Sugar - 50 g.

Tunatarwa mai gina jiki:

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Cikakken carbohydrates - 400 g kowace rana. Sauki mai sauƙi zuwa mafi ƙaranci. Tushen shine hatsi.
Sunadarai - 70 g. Rarraba dabba zuwa kayan lambu: 50/50.
Fats - 70 g. Girman dabba zuwa kayan lambu: 35/65.

Memo mai gina jiki:

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Girman ɗayan abin bauta an ƙaddara shi dangane da kasancewar / babu wuce kima da adadin kuzari a kowace rana.
M abinci 6 a rana.
Abincin kusanci: karin kumallo (7:00), abincin rana (10:30), abincin rana (14:00), shayi na yamma (16:30), abincin dare (18:30), kafin lokacin barci (22:00).
Yi jita-jita ya kamata sabo ne, suna buƙatar dafa shi yau da kullun.
Tsarin yau da kullun na ruwa shine lita 1.5.

Da farko, dole ne ku je zuwa jerin samfuran da aka ba da izini da abubuwan da aka haramta na ɗan lokaci, menu na yau da kullun, ku auna komai (ma'aunin kitchen ɗin ya zama dole), ƙididdigar mafi yawan adadin kuzari na yau da kullun don tsayinku da nauyin jikinku, kuma kuyi ma'amala da wasu abubuwan da yawa waɗanda aka nuna a cikin waɗannan abubuwan tunawa. Koyaya, nan da nan za a haɓaka kwarewar da ake buƙata (koya yadda za'a tantance adadin hidimar "ta ido", ƙirƙirar nau'in abincin ku tare da madadin jita-jita, da sauransu) kuma jikin zai yi amfani da irin wannan abincin mai lafiya.

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Tebur samfurin

Pointsayan mafi mahimmancin abubuwan da ke cikin abinci ga mutanen da ke da ƙwayar cholesterol shine a tsaurara jerin abubuwan biyu. An yarda da waɗannan abubuwan da aka haramta. Rukunin farko sun haɗa da waɗanda ba su da kyau kawai ga lafiya kuma suna ba da gudummawa ga asarar nauyi, amma da farko suna da ƙarancin rage kiba, wato, suna rage matakin mummunan LDL a cikin jini. A cikin na biyu su ne waɗanda, akasin haka, haɓakar da hankali, kuma ga mafi yawan ɓangarorin suna da alaƙa da abincin takarce waɗanda ke tsoratar da bayyanar nauyin nauyi.

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Don dacewa, an tsara jerin abubuwan a cikin tebur, ana rarraba samfuran ta nau'in abinci, don haka zai zama da sauƙi a same su.

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Zaɓuɓɓukan abinci

Tare da cututtukan zuciya, an wajabta tsarin daidaitaccen abinci - lambar tebur magani 10 bisa ga Pevzner. Hakanan an ba da shawarar don cholesterol mai cutarwa, wanda shine babban mai haifar da ci gaban CVD. Koyaya, dole ne a ɗauka a zuciya cewa a ciki akwai keɓance rarrabe don ƙarin bayyananniyar cutar. Sabili da haka, idan hypocholesterolemia yana haɗuwa tare da yawan cututtukan cuta, ya zama dole a kalli wannan gradation.

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Duk nau'in tsarin abinci Na 10 sun yi kama da juna kuma sun bambanta kawai da waɗannan abubuwan:

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10A - mai kitse,
10B - furotin-carbohydrate,
10C - mafi daidaita
10P - ƙarancin abincin carb
10G - gishiri-mai gishiri,
10I - shan ruwa.

Bayani mai cikakken bayani game da zaɓuɓɓukan abinci A'a. 10 zai nuna tebur da ke ƙasa.

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Mafi sau da yawa, tare da tasirin cholesterol, tebur na magani A'a. 10C an wajabta shi, wanda ke nuna tasirin rage ƙwayar cutar lipid. Shi, bi da bi, ya kasu kashi biyu zaɓi - tare da kiba kuma in babu shi.

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Samfuran menu

Don rage ƙwayar cholesterol, kuna buƙatar mayar da hankali akan menu na samfuran samfuran da ke sama don zaɓin teburin magani 10. Zai taimaka wajen fahimtar ka'idodin tattara abinci, kuma a nan gaba zaka iya yin shi da kanka, zaɓi wasu kwano tare da madadin daidai da abubuwan da suke so.

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An wajabta shi don cututtukan zuciya daban-daban, waɗanda ke dauke da gazawar jini. Kolostarol mai yawa yakan haifar da wannan yanayin. Tun da wannan teburin musamman takamaiman shine, kuna buƙatar sanin yadda ake cin abinci da kyau.

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Tsarin menu na mako guda zai taimaka maka wajen keɓance zaɓin kayan abinci da samfurori. A wasu juyi na abinci A'a 10, an haramta miya. Don haka, idan ba ku saba da su ba, ana iya maye gurbinsu ba tare da wani lahani ga kiwon lafiya tare da jita-jita na gefe daga hatsi ko taliya daga alkama ba.

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An tsara shi don babban cholesterol kuma an riga an binciki atherosclerosis. Abincin A'a 10C yana rage matakin lipoproteins mai ƙarancin ƙarfi a cikin jini, yana tsabtace tasoshin jini kuma yana lalata filayen atherosclerotic.

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Kimanin menu na tsawon kwanaki 3 zai ba ka damar ƙirƙirar abincinka daidai.An tsara shi don adadin kuzari na yau da kullun na 2000-2200 kcal, wato, tare da ƙara yawan ƙwayoyin cholesterol a kan tushen kiba da kiba. Idan babu matsala irin wannan, yakamata ku ɗaga mashaya zuwa 2500-2700 kcal ta hanyar ƙara yawan kayan leƙen da aka yarda (drieda fruitsan itaciya, fruitsa sweetan itaciya da berries, zuma, kayan zaki na gida) da kuma ƙara yawan abincin dankali.

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An wajabta wannan abincin don hauhawar jini, kuma, bi da bi, shine abokin da ake yawan amfani da shi na babban cholesterol. Tsara don ragewan na lokaci daya. Lokacin tattara abinci, zaka iya mai da hankali akan menu na yau da kullun don kwanaki 3.

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Don karin kumallo. Farar shinkafa

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Tare da babban cholesterol, kuna buƙatar ku ci hatsarin hatsi kawai. Saboda haka, yana da shawarar zuwa jiƙa su a cikin ruwan dumi da maraice, saboda da safe suna dafa shi da kyau. Kurkura 300 g sha'ir sau da yawa, zuba ruwa mai ɗumi, saboda ya rufe hatsi gaba ɗaya. Bar dare.

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Da safe, lambatu ruwa, sake matsewa. Zuba sha'ir tare da ruwa a cikin rabo na 2 zuwa 3. Bayan tafasa, rage wuta a ƙaranci, kada ku buɗe murfin kuma ku dafa faranti na mintuna 40. Bayan haka, ba tare da buɗe murfin ba, kashe murhun kuma bar shi ya ba shi na minti 20.

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A wannan lokacin, tafasa 100 ml na madara 1.5%, sara wasu apples and orange, sara 10 g na walnuts. Sanya abin da ake so na sha'ir lu'ulu'u a cikin farantin, zuba madara mai zafi, yayyafa tare da 'ya'yan itatuwa da kwayoyi. Madadin man shanu, zai fi kyau a yi amfani da kowane kayan lambu, a maye gurbin sukari da zuma.

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Da farko. Miyan Buckwheat

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A ware, kurkura kuma toya 100 g na buckwheat a cikin kwanon ruɓa. Tafasa ta ƙara 1 tbsp na ruwa zuwa ruwa. l kowane sanyi kayan mai matsi mai sanyi. Bayan minti 20 sa a ruwa 200 g yankakken dankali, 50 g grated karas, yankakken albasa da kadan faski tushe (20 g). Cook wani mintina 15. Kafin yin hidima, saman miyan tare da yankakken lambun ganye.

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Na biyu. Steamed Kayan lambu Cutlets

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Sanya 2 gasa a cikin tanda da sanyaya dankali a kan m grater, karas 3 da beets 2 (matsakaici) - a kan ƙarami. Matsi da ruwan 'ya'yan itace daga sakamakon karas da beetroot puree, cire shi. Niƙa 1 albasa da guda 4. prunes. Haɗa dukkan sinadaran. 30ara 30 g na gari na semolina don ɗaure taro. Knead sosai. Kar a gishiri Kirkiro kananan cutlets. Mirgine su a cikin sesame tsaba. Saka a cikin tukunyar jirgi biyu. Lokaci - minti 30

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Salatin. Kifi a ƙarƙashin gashin Jawo

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Tafasa 150 g dankali, karas da beets, qwai 3, 200 g na kowane kifin teku fillet (wanda yafi kama). Bawo 2 albasa, sara da su sauté na minti 7. akan karamin wuta. Saka kayan lambu a kan m grater, kwai fari - kan tarar. Yanke kifin a kananan guda.

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Don miya, maimakon mayonnaise, shirya wani miya daban: Mix 100 g of 10% kirim mai tsami da 50 g ruwan lemun tsami. Sanya kayan a kan shimfiɗaɗɗen shimfiɗa da fadi a cikin yadudduka: dankali - kifi - albasa - man shafawa tare da miya - beets - karas - man shafawa tare da miya - maimaita dukkan yadudduka. Yayyafa tare da farin kwai a saman, ado da faski ganye.

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Kayan zaki Salatin 'ya'yan itace

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Kwasfa 1 ja apple, apricots 2, abarba 100, 50 g of orange daga kwasfa, cibiya da tsaba. Cook 50 g na rumman tsaba da 30 g da yankakken walnuts. Yanke 'ya'yan itacen a kananan cubes, Mix su. Shirya a cikin salatin bowls salatin, zuba ruwan 'ya'yan lemun tsami a saman, yayyafa tare da pomegranate tsaba da walnuts.

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Yin Bredi Kukis na Abinci

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Shafin yin burodi tare da cholesterol mai girma an haramta shi, amma ana iya haɗawa da yin gida a cikin abincin sau ɗaya a mako. Ya kamata a tuna cewa margarine da man shanu an haramta shi sosai.

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Haɗa cuku 100 na cuku mai ƙone mai, 200 g na oatmeal (zaka iya dafa shi da kanka ta hanyar yankan hatsi na al'ada). Bayan ingantaccen kneading ƙara 2 tbsp. l ruwan dumi da mai mai yawa. Don aftertaste mai dadi, zaku iya ƙara 1 tsp. zuma ko 2 tbsp. l orange zest. Tsarin cookies, saka a kan takardar yin burodi, pre-greased tare da karamin adadin kayan lambu. Gasa a cikin tanda a 180 ° C. Lokaci - 10 min.

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Abin sha. Naushi mai zafi

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Brew-ganye na baki baki shayi a cikin wani yumbu teapot. Bayan minti 10 zuba a cikin kofi (200 ml). Yana da mahimmanci zama mai zafi da ƙarfi. Toara masa 50 ml na ruwan lemon tsami mai sabo, 50 ml na vanilla syrup, da'ira lemun tsami, wani yanki na albasa da kirfa. Shakuwa. Murfin ciki. Sha bayan 5 min.

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Mutane daban-daban

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Ana daukar tasirin cholesterol a matsayin babban dalilin cututtukan zuciya daban-daban. Sabili da haka, yawanci yana tare da matsalolin kiwon lafiya daban-daban. A wannan yanayin, kuna buƙatar tunawa abin da hane-hane a cikin abinci da abinci akwai don cututtukan cututtukan cuta don su sami damar haɗuwa da juna. Wannan abu ne mai wahala sosai, sabili da haka, da farko, tattaunawa tare da likitocin da masana abinci masu gina jiki suna da mahimmanci.

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Tare da farin jini da babban cholesterol

Binciko: cutar hauka.

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Babban dokar abincin: kara yawan ruwa zuwa lita 2 a rana.

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Tushen abincin shine samfurori waɗanda ke ba da jini da kuma a lokaci guda rage ƙwayar cholesterol:

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Tumatir
mai teku mai, kelp, mai kifi,
mai: sunflower, kabewa, zaitun, goro,
berries mai tsami: gooseberries, currant, cranberries, viburnum, lingonberries, blueberries,
'Ya'yan itãcen marmari: dukkan' ya'yan itacen Citim, Kiwi,
ginger
gyada, gyada,
nonfat kefir, yogurt, ayran,
zuma
flaxseed.

Wasu samfuran da suke yin kauri da jini ba za a cire su daga abincin ba kwata-kwata, tunda da yawa daga cikinsu suna da amfani ga jiki, amma yana da ƙokarin rage su da wannan cutar (har zuwa 1-2 sau a mako a adadi kaɗan):

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buckwheat
ayaba
cakulan.

Amma yawancin samfuran da ke ƙara farin jini suna cutar da jiki kuma suna haɓaka mummunan cholesterol, don haka ya kamata ku manta da su game da irin wannan cuta:

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nama mai kitse (rago, naman alade, goro, ducklings), man alade, sausages,
abinci mai soyayyen, kyafaffen nama,
margarine
garin madara, man shanu, kirim, kirim mai tsami,
abinci mai sauri
sukari mai ladabi
burodin farin, burodi, buff,
lemun tsami.

Tare da sukari mai yawa da cholesterol

Bayyanar cututtuka: ciwon sukari.

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Abincin warkewa: lambar tebur 9.

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Babban tsarin abincin: don nau'in ciwon sukari na I, yi menu bisa ga teburin gurasa; don nau'in ciwon sukari na II, yi amfani da teburin ƙirar glycemic.

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Rage abinci mai sukari wanda kana buƙatar mayar da hankali akan wannan abincin:

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ruwan 'ya'yan itace daga kabeji da innabi,
garehul da kanta,
abin sha na chicory
Kudus artichoke
Na ganye teas tare da Bugu da kari na ginseng da Eleutherococcus (mai yiwuwa tare da kantin magani,) ya tashi kwatangwalo, furanni na John's, furannin Dandelion, ganyayen ganye,
flaxseeds (zaka iya murƙushewa kuma ƙara hatsi da smoothies),
seleri ganye, bishiyar bishiyar bishi, bishiyar bishi,
horseradish (ba a cikin hanyar kayan ƙanshi ba, amma tushen, grated a gida), albasa (tare da tasirin cholesterol kawai a cikin tafasasshen Boiled), tafarnuwa.

A karkashin dokar hana fita, da fari, komai na da dadi. Ko da Sweets da aka yarda a menu na teburin magani A'a 10 dole ne a cire su daga abincin.

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Tare da karuwar bilirubin da cholesterol

Ganowa: Ciwon Gilbert.

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Abincin warkewa: lambar tebur 5.

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Babban tsarin abincin: kara yawan ruwa zuwa lita 2.5 a rana, cire gishiri da barasa daga abincin.

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Sisarfafawa a cikin menu yana kan samfuran da ke rage babban matakin launi na bile (bilirubin) kuma a lokaci guda suna da amfani ga hypercholesterolemia. Wadannan sun hada da:

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'ya'yan itãcen marmari: hakimin, innabi, ayaba, ɓaure, ɓaure, rumman, mango, ja,
kayayyakin kiba mai-mai,
kaza, turkey,
kayan miya
hatsi daga hatsi,
kwai fari
teas akan ganye (Birch, St John's wort, chamomile).

Wajibi ne a cire kayayyakin da ke kara yawan acidity a ciki:

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radish, albasa, namomin kaza, zobo,
'ya'yan itatuwa Citrus
kayan kwalliya da soda da kuma burodin burodi,
abincin teku
Sweets
jan nama
abincin gwangwani
vinegar, sayayyar shago,
kofi, barasa.

Tare da hawan jini da cholesterol

Binciko: hauhawar jini.

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Abincin warkewa: tebur A'a 10G.

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Babban tsarin abincin: rage gishiri da yawan shan ruwa.

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Kayayyakin da ke taimakawa rage karfin jini da mummunan cholesterol:

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ayaba
pomegranate
koko
madarar nonfat
kifin teku: kifi, maskerel, kifi, kifin, kifi, sardines (sau 2 a mako),
kwayoyi: gyada, cashews, almonds, pistachios, hazelnuts, walnuts, Brazil, itacen al'ul (karamin hannu a rana),
beets
seleri
'Ya'yan itacen citrus da ruwan' ya'yan itace daga gare su: lemu, innabi, lemun tsami, limes, clementines, tangerines, pomelo,
ganyen shayi: hibiscus, baƙi, kore, tare da bergamot.

Daga menu dole ne ka ware samfuran da ke kara matsa lamba:

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m abinci: pickles, marinades, herring, store kwayoyi,
kyafaffen nama
abincin gwangwani
kayan yaji: vanillin, kirfa, cardamom, cloves, barkono, horseradish,
mai nama, kifi da madara mai shan madara,
gidan burodi da kayan abinci
abubuwan shaye-shaye: kofi, Cola, makamashi,
barasa, abubuwan shaye shaye,
kayayyakin sitaci - otolina, masara, dankali.

Hypercholesterolemia yanayi ne mai haɗari wanda ke haifar da cututtuka daban-daban da rikitarwa na kiwon lafiya. Dole ne a kula da ita da sauri kuma ba a yi amfani da magunguna da magungunan jama'a ba kawai, amma har da maganin rage cin abinci. Tsarin abinci mai gina jiki na daban zai rage matakan mummunan cholesterol da haɗarin haɓaka atherosclerosis, ischemia, bugun zuciya da sauran CVDs.

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Yaya ake amfani da abinci?

Kada a kula da rage cin abinci na cholesterol azaman ƙuntatawa mai gudana. Duk wani abincin da ake ci ba kawai jerin samfuran ba ne, al'ada ce ta amfani. Don kada menu ya zama alama mai monotonous, zaka iya haɗa samfurori kuma shirya su ta hanyoyi daban-daban. Misali, yin burodi iri guda a cikin tanda, mai dafaffen mai dafa abinci da kuma obin na lantarki suna ba da dandano daban-daban. A blender zai juya miya a cikin miya mai laushi da salatin kayan lambu a cikin smoothies.

Ba daidai ba ne a yi tunanin cewa cin daidai yana da tsada. Idan ba ku sayi kayan zaki, abincin mai, kayan sarrafa abinci da abinci mai sauri ba, ya zama akwai wadatar kuɗin kifi, kayan lambu da 'ya'yan itatuwa a cikin kowane irin ganye da ganye.

Kuna buƙatar cin abinci kaɗan - 5-6 sau a rana. Wannan zai haɓaka metabolism, ba zai sa ku ji yunwa ba. Irin wannan shirin na wutar lantarki zai guji wuce gona da iri da kuma abubuwan ciye-ciye marasa amfani.
Idan mai haƙuri ya saba da abinci mai ƙiba, to da farko kuna buƙatar cire abinci mafi cutarwa daga menu, sannan a hankali cire kayan abinci da jerin ƙuntataccen abinci. A hankali, mara haƙuri zai canza zuwa sabon tsarin abinci mai gina jiki kuma ya saba da shi.

Tabbatar a tuntuɓi likita akai-akai kuma ku kula da matakin cholesterol ɗinku.