Tare da babban matakin ƙwayar cholesterol a cikin jini, dole ne ku bi abincin musamman. Manufar rage rage cin abinci mai saurin rage motsa jiki shine daidaita al'ada da kuma hana ci gaban zuciya da cututtukan jijiyoyin jiki.
Amintaccen abinci mai gina jiki tare da babban cholesterol yana dakatar da haɓakar atherosclerosis, rage yiwuwar rikitarwa masu haɗari kuma yana ƙaruwa ga rayuwa. Baya ga yin rigakafi da lura da cututtukan jijiyoyin bugun gini, ana ba da shawarar cewa a lura da tsarin abinci na hypocholesterol don encephalopathy, cardiac ischemia, hawan jini da kiba.
Hakanan, cin abinci yadda yakamata tare da babban adadin cholesterol ya zama dole ga mutanen da suka kamu da cutar siga. Bayan haka, katsewa a cikin metabolism yawanci yana tare da keta hadarin metabolism.
Don haka, masu ciwon sukari masu yawan kiba yakamata suci ga abincin da ake nufi da rage yawan kitsen dabbobi. Amma da farko, kuna buƙatar fahimtar dalilin da yasa aka fara ƙirƙirar filayen atherosclerotic da kuma me yasa suke da haɗari.
Menene cholesterol kuma menene al'adarsa?
Cholesterol abu ne mai mahimmanci na membranes tantanin halitta da kuma kwayoyin hodar iblis. Yawancin barasa mai narkewa yana cikin jikin mutum, sauran sinadarin ya shiga ciki da abinci.
A cikin jikin, ƙwayar cholesterol tana cikin nau'ikan juzu'i. Ofaya daga cikin gutsutsuren abu yana da tasirin atherogenic. Waɗannan ƙananan lipoproteins masu yawa waɗanda ake ɗauka masu cutarwa.
Abu na biyu na cholesterol sune babban lipoproteins mai yawa. Wadannan mahadi suna dauke dasu da amfani tunda basu yarda mai kitse ya tara jikin bango na jijiyoyin jiki ba.
Manufar babban cholesterol ya hada da jimlar LDL da HDL. Koyaya, idan matakin ƙwayar cholesterol ya wuce gona da iri saboda yawan lipoproteins mai yawa, kuma LDL suna cikin kewayon al'ada, to wannan ba a la'akari da wannan yanayin cutar. Don haka, ana amfani da hypercholesterolemia ne kawai idan mai nuna alamar cholesterol mara kyau sosai.
Adadin barasa mai narkewa a cikin jini ya dogara da shekaru da jinsi. Wadannan misalai masu zuwa ana ɗaukar su karɓaɓɓu:
- har zuwa shekaru 40 - har zuwa 4.93 mmol / l;
- girmi shekaru 40 - har zuwa 5.18 mmol / l;
- har zuwa shekaru 17 - har zuwa 4.41 mmol / l.
Yana da matukar muhimmanci a bi wannan ka'idodi. Idan ba a yi hakan ba, to a kan lokaci za a sami shinge na hanyoyin jini, bugun zuciya, hepatosis mai ƙiba, bugun jini, ciwon huhu, hauhawar jini, cututtukan gastrointestinal da ciwon suga.
Don hana faruwar waɗannan rikice-rikice, yana da muhimmanci a san wane irin abinci tare da ingantaccen cholesterol zai zama mafi kyau duka.
Ka'idojin Kiwon Lafiya na Tsarin Kiwon Lafiya na Hypocholesterol
Abincin da ke da babban LDL a cikin jini ya dace da teburin magani A'a. 10/10 C bisa ga Pevzner. Babban yanayin abincin shine iyakancewar yawan abincin dabbobi da gishiri.
Kuna iya cinyewa daga 2190 zuwa 2579 kcal kowace rana. Yana da mahimmanci don kula da daidaitattun abubuwan gina jiki. Don haka, adadin furotin da aka ba da shawarar a rana shine gram 90, wanda aka yarda da kashi 60% na asalin dabbobi.
Adadin mai na yau da kullun ya kai 80 g, wanda kayan lambu yakamata ya zama aƙalla 30. Yawan carbohydrates a rana shine 300 g (ga mutanen da ke da kiba) da 350 g ga waɗanda basu da matsala da nauyi.
Abincin rage rage kiba yana kan ka'idoji kamar haka:
- Tsarin abinci mai gina jiki - yakamata a ɗauki abinci har sau 6 a rana, a cikin ƙananan rabo.
- Amince da giya - togiya na iya zama gilashin jan giya mara nauyi.
- Akalla lita 1.5 na ruwa ya kamata ya bugu kowace rana.
- Ana maye fats na dabbobi da ƙoshin kayan lambu.
- Har zuwa gram 5 na gishirin an yarda da kowace rana.
Tare da babban abun ciki na cholesterol daga abincin, ya zama dole don ware kitse na dabba (man alade, man alade) da nau'ikan nau'ikan nama - rago, naman alade, Goose, duck. Hakanan, ya kamata a cire wasu nau'ikan kifayen da abincin teku (katako, squids, caviar, mackerel, stellate sturgeon, kifin, oysters, kwasfa) a cikin menu.
Tare da hypercholesterolemia, ya zama dole a bar offal, musamman, kodan da kwakwalwa. Sau da yawa irin su (mayonnaise), madara, madara da ƙoshin abinci mai yawa an hana.
Ko da tare da babban cholesterol, ba za ku iya wulakanta gwaiduwa kwai da Sweets ba. Don haka, haramun ne a ci da wuri, kayan dafa abinci tare da kirim mai tsini bisa biscuit, ɗan guntun burodin giya da kuma abincin kankana. A ƙarƙashin cikakkiyar haramcin shine giya, abinci mai sauri da abinci mai dacewa.
Tebur na samfurori da aka ba da shawarar don hypercholesterolemia:
| Kayayyakin madara | Milk, mai mai har zuwa 1.5%, yogurt, cuku gida, kefir, cuku mai wuya |
| Kifi da abincin teku | Herring, jatan lande, kifin, tuna, trout, hake |
| Fats | Kayan lambu mai (zaitun, sesame, linseed, masara) |
| Nama | Kayan fillet, kaji, naman naman alade, zomo |
| Turare | Ganye, tafarnuwa, mustard, apple ko ruwan inabin giya, horseradish |
| Kayan lambu | Kabeji, eggplant, tumatir, broccoli, beets, karas |
| 'Ya'yan itace | Avocado, innabi, pomegranate, plum, apple |
| Berries | Cranberries, inabi, rasberi, currants |
| Dabbobin | Oats, sha'ir, shinkafa launin ruwan kasa, buckwheat |
| Abin sha | Ganye mai ganye ko koren shayi, brothhip broth, compote |
Don rage ƙwayar jini, ana bada shawara a ci kwayoyi da tsaba, mai yawa a cikin bitamin da phospholipids, waɗanda ke cire LDL daga jiki.
Hakanan zaka iya tsaftace tasoshin jini daga cholesterol tare da taimakon namomin kaza. Wadannan namomin kaza suna ƙunshe da statin, wanda shine kwatancin magunguna da magungunan jama'a waɗanda ke rage jinkirin samar da ƙwayoyin lipoproteins kuma suna hana ƙirƙirar filayen atherosclerotic.
Wani samfuri mai daɗi kuma mai mahimmanci wanda ke kawar da yawan ƙwayar cholesterol a cikin jiki shine broccoli. Ya ƙunshi fiber, wanda baya tsoma shi cikin hanjin, ya rufe abinci kuma ya cire shi ta ɗabi'a. Godiya ga mayuka masu laushi, adadin LDL a cikin jini an rage shi da 15%, amma kawai idan kun ci har zuwa 400 g na broccoli kowace rana.
Baya ga samfuran da aka yarda, don hanzarta cire cholesterol mai cutarwa daga jiki, ana bada shawara don shan kayan abinci. Don haka, tare da hypercholesterolemia, ya zama dole a yi amfani da kayan abinci waɗanda ke ɗauke da ascorbic acid, niacin, Vitamin E, alli.
Musamman ma, magani na Lucerne NSP yana da kyakkyawan bita, wanda ke daidaita matakin LDL / HDL kuma yana ƙarfafa zuciya da jijiyoyin jini.
Babban Cholesterol Menu na yau da kullun
Tare da wuce haddi na cholesterol a jikin mutum, yin kimanin abincin da sati daya yana da sauki.
Don yin wannan, yi amfani da jerin samfuran samfuran da aka yarda. Don haka, don karin kumallo, ya fi kyau ku ci hatsi duka hatsi, kwayoyi, 'ya'yan itatuwa da aka bushe, cheeses da tsaba.
A lokacin cin abincin rana, yana da amfani ku ci 'ya'yan itatuwa, berries, compotes da kayayyakin madara mai tsami.
Abincin rana ya kamata ya haɗa da carbohydrates da furotin. Saboda haka, zaɓi ya kamata a bai wa nama, kifi, hatsi da kayan lambu.
Bayan babban abincin, 'ya'yan itãcen marmari, ciyawa da abin sha mai madara sun dace azaman abun ciye-ciye. Don abincin dare, yana da kyau a ci kifi, cuku gida, nama da kayan lambu ta kowane fanni.
Kafin tafiya barci, zaka iya sha gilashin kashi kefir ɗaya.
Girke-girke mai amfani
Don keɓance menu tare da babban cholesterol, ciwon sukari da kiba, girke-girke mai sauƙi da ɗanɗano zai taimaka. Misali, don abincin rana, zaku iya yin mashed miya tare da lentils.
Don yin wannan, kuna buƙatar ganyen peeled kore (200 g), karas, lemun tsami da albasa (1 kowannensu), man zaitun (80 ml), bushe Mint (10 g), gishiri.
Da farko kuna buƙatar soya da karas da albasarta, a yanka a cikin cubes. Kurkura lentil, sanya a cikin wani miya, ƙara ruwa da dafa bayan tafasa na minti 20.
Lokacin da wake ya yi laushi - ƙara kayan yaji, Mint, gishiri a cikin kwanon kuma ku ci gaba da wuta akan wani minti 10. Bayan sanyaya, broth, tare da kayan lambu da aka soya, an murƙushe ta amfani da blender.
Ana zuba miyan a cikin faranti, matsi wani tablespoon ruwan lemun tsami a cikin kowane akwati. Top tasa yafa masa yankakken ganye.
Don abincin rana, zaku iya dafa girke-girke mai sauƙi amma mai laushi - medallions kaji tare da peach. Don wannan tasa zaka buƙaci waɗannan sinadaran:
- filletin kaji (250 g);
- peach na gwangwani (guda biyu);
- curry, gishiri;
- man zaitun (2 tablespoons);
- ruwa (50 ml);
- gari (cokali 1).
An yanyanke Chicken cikin guntu mai tsayi, an doke shi da gishiri sosai. An soya naman a cikin man zaitun har sai da m. Ana cire fillets daga cikin kwanon rufi, kuma a cikin ragowar mai an stewed tare da cakuda peach (ba tare da fata ba), curry, gari da ruwa har sai ya yi kauri. Sanya nono a kan farantin karfe, zuba miya da kuma ado tare da rabin peach.
Wani lokaci, tare da babban taro na cholesterol a cikin jini, zaku iya yiwa kanku kan kayan zaki bisa abincin da aka yarda. Don shirya kyakkyawan ƙoshin za ku buƙaci adadin guda na prunes, pumpkins, raisins, apples, dried apricots, cranberries dried da tablespoonsan tablespoons na zuma.
Suman, apples an peeled, a yanka a cikin cubes da yanka. 'Ya'yan itãcen marmari an zubar da su da ruwan zãfi, an bar su na mintina 3, a wanke da ruwan sanyi.
Ana sanya dukkan kayan cikin tukunyar yumɓu, ana shayar da su tare da zuma, ruwan 'ya'yan itace ko ruwa. An rufe kwandon tare da murfi kuma sanya shi a cikin tanda na minti 50 (180 C).
Hakanan, tare da hypercholesterolemia, zaku iya yin kayan 'ya'yan itace masu ƙoshin lafiya a cikin jelly na shayi. Don yin servings 3, kuna buƙatar zuma (10 g), koren shayi (jaka 2), lemun tsami (10 ml), ruwa (300 ml), gelatin (5 g), inabi (150 g), stevia (15 g), lemu biyu, banana guda.
Ana zuba gelatin da ruwa kuma an bar shi na minti 10. Tea yana da ma'ana, bayan wannan an ƙara ruwan 'ya'yan lemun tsami, zuma, da gelatin mai kumburi a cikin broth.
'Ya'yan itãcen marmari mãsu ɗanɗana, kuma an yanke kowane innabi a rabi. Sa'an nan kuma suna kwance daga cikin kwano kuma an zubar da su tare da shayi mai sanyaya. Don ta taurare, kayan zaki ya kamata a sanya a cikin firiji don da yawa sa'o'i.
Yadda ake cin abinci tare da matakan LDL mai tsayi an bayyana shi a cikin bidiyo a wannan labarin.
