Abin da hatsi da hatsi ke rage cholesterol a jikin mutum?

Cholesterol yana daya daga cikin nau'ikan barasa wadanda hanta ke haifarwa ko kuma shiga jiki da abinci.

Matsayinta na yau da kullun ya zama dole don kula da matakai masu mahimmanci, kuma wuce haddi yana tsokani ci gaban cututtuka daban-daban. Consideredimar da ke tsakanin 3,6 zuwa 5.2 mmol a kowace lita ana ɗaukar matakin al'ada.

Ya kamata a lura cewa tare da shekaru, matakin daidaituwa na iya ƙaruwa a hankali. Idan alamun zasu fara wuce 6.2 mmol / L, haɗarin haɓakar atherosclerosis yana ƙaruwa sosai.

Tare da wuce haddi na cholesterol a cikin jini, yana tarawa a cikin jijiyoyin jikin, suna haɗawa cikin manyan faranti. Irin waɗannan tarawa suna tsoma baki tare da motsa jini na yau da kullun, kukuntar lumen tasoshin jini. Sakamakon haka, iskancin oxygen yana faruwa, karancin jini yana shiga kyallen da gabobin jikinsu.

Cholesterol, wanda yake tsakanin iyakoki na al'ada, yana aiwatar da mahimman ayyuka da yawa:

1. ƙirƙirar membranes mai kariya ga sel;
2. yana sarrafa matakin karɓar carbon na carbon;
3. yana ƙarfafa samar da acid bile;
4. yana haɓaka aikin bitamin D;
5. inganta metabolism;
6. wani ɓangare na zaren myelin, wanda ke rufe ƙarshen jijiya;
7. yana ba da gudummawa ga daidaiton matakan hormonal;
8. yana taimakawa hanta a cikin samarda kitse.

A lokaci guda, yawan adadin kuzarin da ake buƙata don jikin mutum yana da ƙima sosai. Abin da ya sa ke nan, ana lura da yawan wuce gona da iri, wanda ke cutar da aikin zuciya. Babban taro na cholesterol na iya haifar da bayyanar:

• Ciwon zuciya sakamakon fargabar yunwar oxygen.
• Thrombosis na jijiyoyin jini.
• Magun jini ko bugun zuciya.
• Cutar zuciya.
• Renal da hanta ta gaza.
• Cutar Alzheimer.

Bugu da kari, wani babban matakin cholesterol yana tsokane ci gaban varicose veins, thrombophlebitis da hauhawar jini.

Ya kamata a tuna cewa low cholesterol, kamar wuce haddi, yana cutarwa ga jiki. Misali, cholesterol ya zama dole ga jarirai don halayyar kwakwalwa na yau da kullun, samar da wasu kwayoyin halittu, da rigakafi.

Abincin abinci don kiyaye al'ada cholesterol

Rage cholesterol da kuma riƙe shi a matakin al'ada yana yiwuwa tare da wani abincin.

Babban dokar irin wannan abincin shine cewa mai shigowa kada ya wuce kashi talatin na abincin yau da kullun.

A wannan yanayin, yana da buqatar bayar da fifiko ga kitsen da suke cikin kifi ko kwayoyi, su ne suke da ikon rage cholesterol.

Gyara abinci mai gina jiki sau da yawa yana taimaka wajen nisantar shan magunguna daban-daban.

Ciplesa'idojin da za a bi don rage ƙananan ƙwayoyin cuta:

1. Guji man shanu ko margarine. Madadin haka, zai fi kyau ka zaɓi mai na kayan lambu - zaitun, masara, flaxseed ko sunflower. Adadin yau da kullun ya kamata ya zama kimanin gram 30.
2. Zabi naman aladu.
3. Na dogon lokaci, an yi imani da cewa a gaban wuraren da ake daukar kwalaben cholesterol an haramta cin qwai. Zuwa yau, an tabbatar dashi a kimiyance cewa wannan samfurin a cikin matsakaici yana taimakawa wajen narkar da cholesterol a jiki. Matsakaicin da aka yarda da izini shine kwai ɗaya kowace rana.
4. Don tsabtace tasoshin da ke cikin jiki ya kamata ya sami isasshen fiber. Abincin mai tsayi a ciki - karas, apples, kabeji. Godiya ga tsiron tsirrai, har kashi goma sha biyar cikin ɗari na cholesterol an keɓe shi daga jiki. Zuwa yau, "kayan lambu guda biyar yayin rana" wanda yake kusan gram 400, ya shahara.

Ganyen hatsi gaba ɗaya zasu taimaka rage tasirin cholesterol, saboda suna da wadataccen ba kawai a cikin zare ba, har ma da magnesium. Irin waɗannan jita-jita suna da tasiri ga aikin jijiyoyin jiki da kuma wanke tasoshin.

Wanne hatsi mafi kyawun ƙananan cholesterol?

Shugabannin ukun sune oat, sha'ir da masara. Ana samun cholesterol mai kyau a cikin hatsi masu yawa, wannan shine dalilin da ya sa dole ne su kasance a kowace rana a cikin abincin kowane mutum.

Akwai tebur na musamman waɗanda ke taimaka wa daidai jerin abubuwan yau da kullun tare da abincin da aka ƙaddara don rage cholesterol.

Oatmeal da babban cholesterol

Kwararrun masana kiwon lafiya da masana harkar abinci suna bada shawarar yawan cin hatsi don rage cholesterol.

Oatmeal an dauki mafi amfani a tsakanin wasu hatsi.

Ya mamaye wani wuri na musamman a cikin abincin mutane masu ɗauke da ƙwayar cuta mai nauyi, sukari mai yawa, a gaban ƙwayar wuce kima.

Amfanin kaddarorin oatmeal arya a cikin keɓance na musamman:

• zare da hadaddun carbohydrates;
• Bitamin B, kazalika da E, K, PP;
• ƙananan abubuwa da macro - potassium, magnesium, sodium, chlorine, phosphorus, baƙin ƙarfe, aidin da sauransu;
• polyunsaturated mai acid;
• amino acid.

Abin da ya sa oatmeal da gari suna da amfani sosai ba kawai don rage ƙwayar cholesterol ba, har ma don kula da lafiya. Idan kullun ku ci oatmeal, kuna iya gyarawa don rashi na bitamin da ma'adanai, daidaita al'ada sukari da cholesterol. Portionan ƙaramin yanki na irin wannan tafarnuwa zai taimaka wajen kula da jin daɗin satiety na dogon lokaci.

Ya kamata a lura cewa oatmeal yana da ikon rage matakin "mummunan" cholesterol, ba tare da tasiri ga "kyakkyawa" ba.

Porridge da cholesterol abokan gaba ne wadanda ba za a iya sa su ba, amma don cimma nasarar warkewa, ya kamata a bi wasu ka'idodi.

Da farko, kuna buƙatar zaɓar hatsi na hatsi kawai, ba hatsi da aka yi girki ba. Bugu da kari, ya zama dole a bar kayan zaki, madara da man shanu.

Don ɗanɗano mafi ɗanɗano mai ɗumi, yana da kyau a ƙara cokali mai ɗan zuma ko 'ya'yan itace.

Farar shinkafa a matsayin ɗayan hanyoyi don rage ƙwayar cholesterol

Ana yin sha'ir sha'ir ne daga sha'ir, wanda ke bayyana a tsarin murƙushe shi.

Abubuwan da ke tattare da sunadarai masu kyau na wannan hatsi yana sa kwandon sha'ir ya kasance mai amfani ga jiki.

Upwanƙwasa ƙwararraki mara amfani mara nauyi yana sauƙaƙe ta jiki, ta ba da ƙarfi.

Abubuwan da ke da amfani na ganyen sha'ir sune kamar haka:

1. Kulawa da mahimmancin matakan haemoglobin.
2. Cire mummunan cholesterol daga jini.
3. Andarfafawa da tsarkake hanyoyin jini.
4. Yana ba da taimako ga jijiyoyi da zafi a cikin ciki da hanji.
5. Yana cire ruwan mai yawa daga jiki.
6. Yana ba da tsoka da yakamata a samu.
7. Yana hana tsufa.
8. Yana hana hasarar hangen nesa a cikin ciwon sukari.
9. Normalizes nauyi, inganta tafiyar matakai na rayuwa a jiki.
10. Yana ɗaukar kashi a cikin hematopoiesis.

Farar shinkafa tana da wadataccen abinci a cikin bitamin na rukunin B, A, D, E da PP. Ya ƙunshi babban adadin phosphorus, potassium, alli, baƙin ƙarfe da magnesium.

Abin da ya sa ke nan, kwanon da aka shirya akan ruwa zai zama kyakkyawan rigakafin cutar kansa, hana bayyanar cututtukan cholesterol, kawar da ƙwazo, kiyaye kiwon lafiya da matasa.

Hadaddun bitamin da ma'adanai waɗanda ke cikin kwandon sha'ir zai kawo fa'idar da ba za a iya mantawa da shi ba ga jiki duka.

Menene amfanin masarar grits?

Menene sauran kayan kwalliya wanda zai taimaka rage ƙwayar cholesterol? Ofaya daga cikin hatsi mai sauƙi mai narkewa da lafiya shine masara.

Godiya ga daidaitaccen tsarinsa, suna cikin farkon waɗanda za'a bai wa ƙananan yara don gwadawa. Grits na masara suna da wadataccen ƙwayoyin shuka, fiber, bitamin da ma'adinai. Indexididdigar glycemic ɗin nata ba ta da ƙima sosai, saboda yawanci tana zama samfurin da ake buƙata ga mutanen da ke fama da ciwon sukari.

Gwargwadon masara tana da wadataccen abinci a cikin bitamin A, C, PP da E, potassium, alli, magnesium da phosphorus. Hakanan ya ƙunshi folic acid, baƙin ƙarfe, bitamin B12, da selenium. Sakamakon kasancewar carotenoids, amfani da masara na masara na yau da kullun yana taimakawa hana ciwon daji na hanta da ciki, cututtukan zuciya.

Polenta yana sauke matakin mummunan tasirin cholesterol, yana tsarkake tasoshin jini da inganta aikin duk tsarin jijiyoyin jini. Ba kamar sauran hatsi ba, tsarin sarrafawa da juya shi zuwa flakes ko gari ba ya rage yawan kayan amfanin sa.

Amfani da polenta na yau da kullun zai shafi yanayin abubuwan gaba ɗaya:

Abincin porridge yana ba da gudummawa ga:

• karfafa rigakafi;
• inganta yanayin fata, gashi da kusoshi;
• normalisation na gastrointestinal fili gaba daya;
• inganta aikin zuciya, tsarkake hanyoyin jini;

Bugu da kari, abubuwan da ake hada da kayan kwalliya suna ba da gudummawa ga cire gubobi da abubuwa masu guba daga jiki.

Abin da abinci zai iya taimaka wajan rage mummunan matakan cholesterol ɗinku a cikin bidiyon a cikin wannan labarin.