Yaya yawan cholesterol da za a cinye kowace rana?

Wasu mutane sunyi imani da cewa cholesterol na daya daga cikin cutarwa a jikin mutum. A yau, yawancin masana'antun suna nuna alamun samfurin su "cholesterol-free" ko "babu cholesterol."

Irin waɗannan samfuran suna dauke da tsarin abinci kuma ana ba da shawarar don amfani da likitoci da yawa. Shin mutane za su iya rayuwa ba tare da cholesterol ba? Tabbas ba haka bane.

Cholesterol yana da wasu kaddarorin, wanda ba tare da jikin mutum ba zai wanzu:

1. Godiya ga cholesterol, hanta tana samar da bile acid. Wadannan acid suna cikin narkewa a cikin karamin hanji.
2. Kasancewa a cikin samar da kwayoyin steroid a cikin maza.
3. Ya dauki bangare a samar da Vitamin D.
4. A isasshen matakin lipoproteins yana tabbatar da hanya ta al'ada ta babban adadin halayen metabolism.
5. Lipoproteins bangare ne na tsarin membranes cell.
6. Kwakwalwar ɗan adam a cikin abin da ya ƙunshi ya ƙunshi kashi 8 na lipoproteins, wanda ke ba da gudummawa ga aiki na al'ada na sel jijiya.

Babban adadin cholesterol yana aiki daga hanta. Hankalin yana samar da kashi 80 na dukkan ƙwayoyin cholesterol a jiki. Kuma kashi 20 ya fito daga waje tare da abinci.

Ana samun mafi yawan adadin wannan fili a:

• kitsen dabbobi;
• nama;
• kifi
• kayayyakin kiwo - gida cuku, madara, man shanu da kirim mai tsami.

Bugu da kari, ana samun adadi mai yawa na cholesterol a cikin qwai mai kaza.

Don gabobin lafiya, dole ne a sanya ƙwayar cholesterol a cikin kullun. Ya kamata a kula da cholesterol akai-akai. Don wannan dalili, ana bada shawara don ɗaukar jini don bincike kowace shekara.

Kayan yau da kullun na wannan abu shine daga 3.9 zuwa 5.3 millimoles kowace lita. Matsayi na cholesterol ya bambanta a cikin maza da mata, alamar zamani tana da mahimmanci. Matsayi na al'ada ga maza bayan shekaru 30 yana ƙaruwa da 1 milimole kowace lita. A cikin matan wannan zamanin, alamu ba su canzawa. Carrieda'idar tsari na tabbatar da tsayayyen matakin lipoproteins a cikin jiki yana gudana ne a ƙarƙashin ikon kwayoyin halittar mace.

Idan cholesterol yayi yawa sosai, wannan na iya haifar da ha ari da haɓaka cututtuka daban daban.

Irin waɗannan hanyoyin na iya haɗawa da:

• atherosclerosis;
• cutar hanta
• cututtuka na ƙananan da na ƙarshen;
• cututtukan zuciya da jijiyoyin zuciya
• karancin lalacewa;
• microstroke ko bugun jini.

Tare da aiki na al'ada na gabobin, jikin yana iya ɗaukar matakan sama da mummunan cholesterol. Idan hakan ba ta faruwa ba, ƙwayoyin cholesterol suna tarawa cikin tasoshin jini, kuma ɓarkewar ƙwayoyin cuta na lokaci bayan lokaci. A kan wannan asasin, ana ganin ci gaban gamsassun hanyoyin ƙwayar cuta a cikin jikin mutum.

Yaya yawan cholesterol kowace rana?

Idan mutum bai sha wahala daga kowace cuta ba, to kashi na yau da kullun shine 300-400 MG. Don yin wannan, kuna buƙatar cin abinci daidai. Misali, 100 g na kitse na dabba yana dauke da kimanin milligram na 100 na wannan bangaren. Wannan yana nuna cewa mutanen da suke da kiba ko kiba su kasance da hankali sosai ga duk samfuran.

Babban adadin cholesterol yana cikin samfuran da aka gabatar a cikin tebur.

Akwai rukuni na samfuran da aka hana cin abinci a kowane nau'i ga mutanen da ke fama da yawan adadin HDL da LDL a cikin jiki.

Waɗannan samfuran sune:

• kirim
• qwai
• skim madara

Butter shima yana wannan rukunin.

Akwai abinci da yawa wanda zai ba da shawara ku ci idan aka inganta ƙwayar cholesterol.

Kafin amfani dasu a cikin adadin mahimmanci, yana da kyau a nemi shawara tare da likitanka.

Wannan zai taimaka wajen guje wa matakan tsufa na LDL da HDL a cikin jini.

Yi la'akari da abin da daidai yake da kyau don amfani.

Kayayyakin da ke kunshe da kitse mai cike da wadataccen abinci mai nau'in kitse Wannan nau'in samfurin ya haɗa da mai kayan lambu da kayan abinci waɗanda aka samo. Zai iya zama man zaitun, avocado, man sunflower da wasu. Abincin da ya haɗu da waɗannan samfuran zai iya rage mummunan cholesterol da 20%.

Samfura dauke da hatsi ko bran. Suna iya yin yaƙi da ƙwayar cholesterol. Babban abun da ke cikin nau'in abun shine shine fiber. Godiya gareshi, aiwatar da shan ganyen lipoproteins ta bangon karamin da babban hanji. Ganyayyaki da burtsatse na iya rage mummunar cholesterol da kimanin kashi 12%.

'Ya'yan flax An tabbatar da shi fiye da sau ɗaya cewa flax shine ingantaccen shuka a cikin yaƙi da ƙwayoyin lipoproteins. Masana kimiyya sun gano cewa kawai gram 50 na tsaba a kowace rana suna rage cholesterol da kashi 9%. Yana da amfani sosai don amfani da man zaren linzami don maganin atherosclerosis da ciwon suga.

Tafarnuwa: Don tabbatar da tasirin tafarnuwa, yakamata a ƙone shi da ɗanye. Godiya gareshi, matakin kwayoyin halitta a cikin jiki yana raguwa da kusan 11%. Tare da kowane magani mai zafi, tafarnuwa yana rasa kaddarorinsa masu amfani.

Kayan lambu, 'ya'yan itatuwa ko berries tare da launin ja .. Godiya ga kasancewar lycopene na alade, yin amfani da irin wannan berries ko kayan lambu na iya rage matakin da kashi 18%.

Kwayoyi. Walnuts, pistachios, ko gyada suna cire cholesterol daga jiki. Don sakamako mafi girma, ya kamata a cinye su da kayan lambu mai ƙanshi. A wannan yanayin, abun ciki na LDL yana raguwa da 10%.

Sha'ir Yana iyawa ta kowane fanni don rage LDL a cikin jini ta kusan 9%.

Cakulan duhu Wannan kawai ya shafi cakulan da ke ɗauke da fiye da 70% koko foda. Wannan samfurin, har da koren shayi, yana da ikon cire cholesterol mai cutarwa daga jiki, an rage yawan hankali da kashi 5%.

Bugu da kari, ana bada shawara a sha lita daya da rabi na ruwa kowace rana.

Lokacin da tambaya ta taso ko yana yiwuwa a sha barasa, kuma a wane adadin, idan aka tashe ƙwaro, ra'ayoyin sun rarrabu.

Wasu suna jayayya cewa barasa cuta ce mai yawa, koda kuwa ba a ɗora cholesterol ba. Kuma idan matakin ya riga ya wuce gona da iri, to ya kara fadada shi.

Wasu, akasin haka, suna da'awar cewa barasa yana da amfani kuma yana iya lalata, cire cholesterol.

Abin takaici, waɗannan maganganun guda biyu ba daidai bane.

Don haka yaya cholesterol da barasa suke hulɗa? Dangane da batun shan giya a matakin da ya kai sama, kuna buƙatar la'akari da wasu maki:

1. wanda barasa ke ci;
2. abin da kashi da barasa da ake amfani.

Sau da yawa, don yaƙar cholesterol, marasa lafiya suna amfani da vodka, ruwan inabi, cognac ko whiskey.

Whiskey, wanda ya danganta da malt, yana da sakamako na maganin anticholesterol. Wannan abin sha yana kunshe da antioxidant mai karfi - wannan maganin acid ne. Yana da ikon cire sashi a cikin jiki a jiki.

Vodka yana da dukiya daban. Ba shi da alaƙa da ayyukan warkewa. Zai iya cutar da cutar.

Abubuwan da ke tattare da kayan kwalliya suna wadatuwa da abubuwa masu rai. Yana da ikon runtse cholesterol, yana da tasirin antioxidant.

Za'a iya kwatanta ruwan inabi da barasa. Hakanan yana da tasirin antioxidant kuma yana yaƙar cholesterol sosai.Ya kamata a ɗauka a zuciya cewa amfani da giya dole a tsaftace shi don kada ya cutar da jiki.

Game da cholesterol da yawan amfani da shi an bayyana shi a cikin bidiyo a wannan labarin.