Babban cholesterol shine ɗayan manyan abubuwan da ke haifar da ci gaban cututtukan zuciya. A cewar Kungiyar Lafiya ta Duniya, sama da 20% na bugun jini da sama da kashi 50% na bugun zuciya ne ya haifar da daidaituwa game da cholesterol a cikin jiki.
Wani lokacin sanadin wannan yanayin yakan zama sanadin ƙarancin ƙwayoyin cuta, amma galibi mafi yawan ƙwayoyin cuta sakamako ne na rashin abinci mai gina jiki. Sabili da haka, don rage ƙwayar cholesterol, ana bada shawara don bin abincin musamman na warkewa tare da ƙarancin abun da ke cikin kitse na dabbobi.
Irin wannan abincin zai zama da amfani ba kawai ga cututtukan cututtukan zuciya ba, har ma ga marasa lafiya da masu ciwon sukari, cututtukan fata, cholecystitis da cututtukan hanta. Koyaya, yana da mahimmanci a tuna cewa mutanen da ke da ƙwayar cholesterol suna buƙatar cin abinci iri-iri don guje wa rashi bitamin, ma'adanai da sauran abubuwa masu amfani.
Sabili da haka, duk marasa lafiya suna da haɗarin cutar atherosclerosis, kuna buƙatar sanin waɗanne jita-jita suna da amfani ga cholesterol mai tsayi, yadda za a dafa su daidai, abin da samfuran amfani don dafa abinci da yadda ake yin abincin abincin da dadi sosai.
Abincin abinci na babban cholesterol
Masana ilimin abinci na zamani gaba ɗaya sun amince da abinci mai gina jiki a matsayin hanya mafi inganci don rage ƙwaƙwalwar jini da rage haɗarin bugun zuciya da bugun jini A cewar shekaru da yawa na bincike, tasirin abincin yana da yawa sau da yawa fiye da tasirin magunguna na musamman don cholesterol.
Gaskiyar ita ce allunan suna hana samarda sinadarin cholesterol a cikin jiki, wanda yake da amfani ga lafiyar dan adam kuma ya zama dole ga tsarin zuciya. Irin wannan nau'in lipoproteins mai girman gaske ba wai kawai ba su ba da gudummawa ga samuwar ƙwayar cuta ta cholesterol ba, har ma suna taimakawa wajen sarrafa kitsen da cire su daga jiki.
Ba kamar magungunan statin ba, abincin yana da tasiri akan cholesterol mara kyau, wanda ke iya daidaitawa a jikin bangon jijiyoyin jini kuma yana tsokanar ginin su Saboda haka, abinci mai warkewa yana kiyaye mai haƙuri ba kawai daga atherosclerosis ba, har ma daga thrombosis, thrombophlebitis, cututtukan zuciya da jijiyoyin zuciya da cututtukan jijiyoyin jini. a cikin kwakwalwa.
Ana ba da shawarar wannan abincin don bin dukkanin mata da maza waɗanda suka ƙetare ƙarshen shekaru 40 kuma sun kai ga tsaka-tsaki. Wannan ya faru ne sakamakon canje-canje da suka shafi shekaru a jikin mutum, musammam tare da menopause, wanda ke haifar da tsauraran matakan ƙarfi a cikin matakin ƙwayar cholesterol a cikin jini.
Abubuwan da aka haramta don maganin cholesterol mai girma:
- Kayayyakin samfuri: kwakwalwa, kodan, hanta, hanta hanta, harshe;
- Kifin gwangwani da nama;
- Kayayyakin madara: man shanu, kirim, kirim mai tsami, madara mai tsoka, cuku mai tsauri;
- Sausages: kowane nau'in sausages, sausages da sausages;
- Kayan kaji, musamman gwaiduwa;
- Kifi mai ɗanɗi: kifin kifi, mackerel, halibut, sturgeon, stellate sturgeon, sprat, eel, burbot, saury, herring, beluga, kifin azurfa;
- Kifi mai kifi;
- Nama mai nama: alade, goro, ducklings;
- Tashin dabbobi: kitse, mutton, naman sa, Goose da mai kitse;
- Abincin teku: oysters, shrimp, crab, squid;
- Margarine
- Kasa da kofi kai tsaye.
Samfura don rage yawan ƙwayoyin cuta:
- Olive, linseed, sesame oil;
- Oat da shinkafa;
- Oatmeal, shinkafa launin ruwan kasa;
- 'Ya'yan itãcen marmari: avocado, rumman, nau'in innabi ja;
- Kwayoyi: itacen al'ul, almon, pistachios;
- Tsaba da kabewa, sunflower, flax;
- Berries: blueberries, strawberries, cranberries, lingonberries, aronia;
- Legumesu: wake, Peas, lentil, waken soya;
- Duk nau'ikan kabeji: fari, ja, Beijing, Brussels, farin kabeji, broccoli;
- Ganye: dill, faski, seleri, cilantro, basil da kowane irin salatin;
- Tafarnuwa, albasa, gindi mai tushe.
- Barkono ja, rawaya da kore;
- Sardines da kifi daga dangin salmon;
- Ganyen shayi, kayan ado na ganye, kayan lambu.
Girke-girke na abinci
Hanyoyin girke-girke na babban cholesterol sun haɗa da abinci mafi lafiyayyan abinci wanda aka shirya bisa ga ka'idodin abinci mai lafiya. Saboda haka, tare da sha'awar atherosclerosis, an haramta shi sosai a cin soyayyen, stewed ko gasa a cikin kayan lambu da nama.
Mafi amfani ga marasa lafiya da keɓaɓɓen cholesterol za su kasance a tarkace, ba a dafa shi ba tare da mai ba, a gasa a cikin tanda ko kuwa a tafasa a cikin ruwan gishiri. A lokaci guda, ya kamata a yi amfani da mai na kayan lambu da apple na zahiri ko ruwan inabin giya azaman miya.
Yana da mahimmanci a cire gaba ɗaya daga abincin kowane irin kayan da aka shirya, irin su mayonnaise, ketchup da kayan miya iri-iri, gami da soya, saboda yana da gishiri mai yawa. Ya kamata a shirya miya a kaikaice a kan tushen zaitun da sesame mai, yogurt mai-mai mai sauƙi ko kefir, da lemun tsami ko lemun tsami.
Salatin kayan lambu da avocado.
Wannan salatin yana da ƙoshin lafiya, yana da kyau kyakkyawa mai kyau da dandano mai yawa.
Sinadaran
- Avocado - 2 matsakaici 'ya'yan itace;
- Barkono Paprika (Bulgaria) - 1 ja da kore 1;
- Salatin - matsakaicin shugaban kabeji;
- Kokwamba - 2 inji mai kwakwalwa ;;
- Seleri - 2 sanduna;
- Man zaitun - 1 tbsp. cokali biyu;
- Ruwan lemun tsami (lemun tsami) - 1 teaspoon;
- Ganye
- Gishiri da barkono.
Wanke salatin ya bar kyau a cikin ruwa mai gudana kuma ya tsage cikin ƙananan yanki. Rarrabe ɓangaren litattafan almara na avocado daga dutsen, bawo kuma a yanka a cikin yanka. Pepper tsaba kuma a yanka a cikin tube. Kokwamba da seleri stalks sara cikin cubes. Sanya dukkan sinadaran a cikin kwano mai zurfi.
Hada man lemun tsami da ruwan a cikin gilashi, a haxa sosai a zuba kayan lambu. Kurkura ganye, yankan tare da wuka kuma yayyafa salatin a kai. Sanya gishiri, barkono baƙi kuma haxa sosai. Yi ado da salatin da aka gama tare da sprig na faski.
Coleslaw.
Salatin kabeji farar fata magani ne na ƙwayar cuta a cikin jama'a, kuma yana taimakawa wajen cire gubobi daga jiki. Bugu da kari, yana inganta tsarin narkewa da kuma inganta nauyi.
Sinadaran
- Farin kabeji - 200 gr .;
- Karas - 2 inji mai kwakwalwa ;;
- Albasa - 1 pc .;
- Apple mai zaki da tsami - 1 pc .;
- Man zaitun - 1 tbsp. cokali biyu;
- Ganye
- Gishiri
Yanke kabeji zuwa cikin bakin ciki, yayyafa da gishiri da dusa a sauƙaƙe tare da hannuwanku. Yanke albasa a cikin rabin zobba, saka a cikin karamin kwano kuma zuba 1 tbsp na ruwa da vinegar. cokali. Daga tuffa yanke ainihin kuma a yanka a cikin cubes. Canja wurin kabeji a cikin akwati mai zurfi, ƙara karas da yankakken apple a ciki.
Matsi da wuta, kuma a saka salatin a ciki. Sara da ganye da kuma yayyafa kayan lambu a kai. Zuba man zaitun a kan salatin kuma ƙara gishiri idan ya cancanta. Mix da kyau kuma ado tare da sabo ganye.
Chicken miya tare da buckwheat.
Upsanyen soyayyen nama ba a yaba wa mutanen da ke da ƙwaƙƙwaran ƙwayoyi masu yawa ba. Amma dafaffen kaza yana da wadata a cikin abubuwan gina jiki kuma, idan an shirya shi da kyau, ya ƙunshi adadin kuɗin cholesterol.
Sinadaran
- Chicken nono - kimanin 200 gr;
- Dankali - 2 tubers;
- Buckwheat groats - 100 gr .;
- Karas - 1 pc .;
- Albasa - 1 pc .;
- Man zaitun - 1 tbsp. cokali biyu;
- Ganye
- Gishiri da barkono.
Kurkura kaji da kyau, saka a cikin kwanon rufi kuma zuba ruwa mai tsafta. Sanya tukunya a murhun, kawo zuwa tafasa, rage zafi zuwa ƙarami kuma ku bar don dafa minti 10. Sannan a magudana garin farko na farin, a matse kwanon daga kumfa, a sake sanya nono a ciki, a zuba ruwa mai tsafta a dafa har sai tsawan 1.5 awa.
'Bare dankali a yanka a cikin cubes. Cire kwasfa daga albasa kuma a yanka a cikin matsakaici mai laushi. Bawo karas da grate a kan m grater. Zuba man zaitun a cikin kwanon da aka bushe, ƙara albasa da soya na kusan minti. Sanya karas kuma toya har sai albasa ta zama zinare.
Cire nono kaza daga broth, a yanka a guda kuma ƙara a cikin miya. Kurkura buckwheat da kyau, zuba a cikin broth kuma dafa minti 10. Potatoesara dankali da dafa shi na wani mintina 15. Minti 5 kafin dafa abinci, ƙara albasa mai soyayyen tare da karas, gishiri da barkono baƙi. Kashe miyan da aka gama kuma yayyafa tare da yankakken ganye. Kimanin lokacin dafa abinci don miya kenan 2 hours.
Pea miya tare da kayan lambu gasa.
Duk da cewa an shirya wannan miya ba tare da nama ba, amma ya zama mai daɗin ci da ƙoshin gaske, kuma a lokaci guda bashi da sinadarin cholesterol.
Sinadaran
- Eggplant - 1 babba ko 2 ƙarami;
- Barkono Bell - 1 ja, rawaya da kore;
- Albasa - 1 pc .;
- Tafarnuwa - 4 cloves;
- Tumatir gwangwani - 1 Can (400-450 gr.);
- Peas - 200 gr .;
- Cumin (Zera) - cokali 1;
- Gishiri da barkono;
- Ganye
- Yogurt na zahiri - 100 ml.
Yanke eggplant cikin zobba, gishiri da kyau a saka a cikin colander. Bayan rabin sa'a, sai a tsabtace garin a tsabtace ruwa da a bushe tare da tawul ɗin takarda. Cire tsaba daga barkono kararrawa a yanka a cikin cubes. Kwasfa albasa da sara ba kananan cubes.
Man shafawa takardar yin burodi tare da man kayan lambu, sanya kayan lambu da aka shirya a baya, busasshen mai, gishiri da barkono. Sanya takardar yin burodi a cikin tanda kuma gasa kayan lambu a zazzabi na 220 digiri na mintina 20, har sai sun sami hasken zinari mai sauƙi.
Kurkura da Peas sosai, saka a cikin kwanon rufi kuma ƙara tumatir. A niƙa dunƙule a cikin turmi don garin alkama ku zuba a cikin kwanon. Zuba komai tare da ruwan sanyi, saka wuta, kawo a tafasa kuma dafa don minti 40-45. Vegetablesara kayan lambu da aka gasa a miya, gishiri, barkono kuma yayyafa tare da yankakken ganye. Kafin yin hidima, saka a cikin kwano na miya 1 tbsp. cokali biyu na yogurt.
Turkiyya tare da kayan lambu.
Abincin girke-girke na babban cholesterol sau da yawa ya ƙunshi nama mai ci, mafi yawan amfani wanda shine filletar turkey. Yana da ƙananan mai mai kuma yana da kyau sosai ga lafiya. Bai kamata a tilasta shi da dafa abinci mai ƙarfi ba, don haka filletin turkey ya fi kyau.
Sinadaran
- Turkiya nono (filet) -250 gr .;
- Zucchini - karamin kayan lambu 1;
- Karas - 1 pc .;
- Barkono kararrawa - 1 pc .;
- Albasa - 1 pc .;
- Yogurt - 100 ml .;
- Tafarnuwa - 2 cloves;
- Ganye
- Gishiri da barkono.
Kurkura nono, bushe tare da tawul ɗin takarda kuma yi ƙananan yankan a garesu. Zucchini a yanka a cikin zobba. Kwasfa da sara da karas. Kwasfa albasa a yanka a cikin rabin zobba. Sanya kirji na turkey cikin mai dafaffen abinci mai gishiri, gishiri da barkono. Rufe fillet tare da albasa, karas, da yada zobenini zoben a saman. Tururi na 25-30 minti.
Kwasfa tafarnuwa, wuce ta latsa kuma ƙara yogurt. Niƙa ganye tare da wuka mai kaifi kuma zuba cikin cakuda tafarnuwa-yogurt. Mix miya da kyau. Sanya nono da aka gama a kwano tare da kayan marmari ki zuba miya tafarnuwa.
Tafiya a kan matashin dankalin turawa-albasa.
Kifi yana daya daga cikin mahimman abinci a cikin abinci don rage mummunar cholesterol. Dole ne a haɗa shi cikin abincinku, idan ba kowace rana ba, to, aƙalla sau da yawa a mako. Koyaya, yana da mahimmanci a zabi nau'ikan kifayen, irin su kifin, waɗanda ke ɗauke da ƙananan ƙwayoyin cholesterol.
- Kwaro kwaro ne mai matsakaici;
- Dankali - 2 inji mai kwakwalwa ;;
- Albasa - 1 pc .;
- Albasarta kore - karamin bunch;
- Tafarnuwa - 3 cloves;
- Ganye
- Gishiri da barkono.
Yanke kifi a cikin rabo, saka a cikin babban kwano, yayyafa da gishiri kuma bar na minti 20. Sannan cire fata daga kifin sannan a cire tsaba. Kurkura da dankali, bawo su, kuma a yanka a cikin 0,5 cm da'ira lokacinka.
Cire husk daga albasa kuma a yanka a cikin zobba. Kwasfa da sara da tafarnuwa cloves. Yanke ganye sosai sosai. Man shafawa takardar yin burodi tare da man kayan lambu, sanya zobban dankalin turawa a kai, a rufe shi da zoben albasa, yayyafa da tafarnuwa, ganye, gishiri da barkono. A sa manyan abubuwa a koina.
Rufe takardar yin burodi tare da tsare kuma sanya saka a cikin tanda na rabin sa'a a zazzabi na 200 digiri. Cire kwanon da aka gama daga murhun, sannan ka bar tsare tsawon minti 10 ba tare da cire tsare ba. Ku bauta wa kifi da kayan lambu.
Ya kamata a bi abincin da ke da babban ƙwayar cholesterol tsawon rayuwa.
Abincin da yafi dacewa
Idan akwai wani aiki da tasirin cholesterol metabolism, zaku iya amfani da jigon jigon ƙwayoyi da kuma waina blueberry.
Wannan kayan zaki ya dace ba kawai ga mutanen da ke da cholesterol sosai ba, har ma ga marasa lafiya da ke fama da ciwon sukari. Wannan cake din baya dauke da sukari da gari, wanda ke nufin yana taimakawa rage nauyi.
Don gwajin zaku buƙaci walnuts - 80 gr .; kwanakin - 100 gr .; ƙasa cardamom - tsunkule.
Don cikar kana buƙatar jigon - 'ya'yan itãcen marmari 2; kwanakin - 20 gr .; kirfa - tsunkule; ruwa - ¾ kofin; agar-agar - ¾ teaspoon.
Kammalawar ta ƙunshi waɗannan sinadaran:
- Kwakwalwar Bishiyoyi - Dubu 100. (zaku iya ɗaukar baƙin currants, blueberries da sauran berries da kuka fi so);
- Agar-agar - ¾ teaspoon;
- Madadin sukari na Stevia - 0.5 tsp.
Cire blueberries daga firiji, kurkura da sauri tare da ruwan sanyi, saka a cikin kwano kuma su bar su ɓoye. Sanya kwayoyi a cikin blender, niƙa zuwa matsayin kyakkyawan crumbs kuma zuba a cikin farantin. Yin amfani da blender, niƙa kwanakin a cikin wani lokacin farin ciki manna, ƙara kwayoyi, cardam zuwa gare su kuma kunna na'urar har sai kullu ya sami daidaito.
Aauki kwanon burodi da layin ƙasa tare da takarda takarda. Sanya cakudadden kwanon da ya ƙare a ciki kuma ya shaƙa da kyau. Sanya gyalen a cikin firiji na kimanin awa 2, sannan a sake shirya cikin injin daskarewa. A wannan lokacin, ya kamata ku yi girkin, wanda kuke buƙatar dafa shi a cikin mashin mashin da aka dafa daga jimina, ranakun da kirfa.
Canja wurin taro da aka ƙare a cikin stewpan kuma saka karamin wuta. Ya kamata puree dumama ya zama ɗan zafi sama da zafin jiki na iska. Cakuda dole ne a zuga lokaci-lokaci. Zuba ruwa a cikin wani guga, saka agar-agar kuma saka murhun. Ci gaba da motsawa don kawo ruwa a tafasa.
Irar da dankalin turawa da masara tare da cokali, zuba wani rafi na bakin ciki a ciki tare da agar-agar kuma a haɗa sosai. Cire siffar kullu daga injin daskarewa sai a zuba wani Layer na cika shi. Bar don kwantar da zafin jiki zuwa ɗakuna, sannan sai a sanya a cikin firiji don ƙarfafa.
Zuba ruwan 'ya'yan itace Berry wanda aka saki yayin tarkowar ruwan' ya'yan itace a cikin gilashin kuma kara ruwa, saboda girmanta shine 150 ml. (¾ kofin). Zuba ruwan 'ya'yan itace a cikin busasshen miya, ƙara agar-agar kuma kawo a tafasa, kar a manta da ke motsa kullun.
Cire cake daga cikin firiji, sanya berries a kai kuma zuba abin cika a saman. Bada shi don kwantar, sannan saka a cikin firiji don akalla awanni 3, kuma zai fi dacewa da dare. Irin wannan cake zai zama kyakkyawa ado ga kowane biki.
Yadda ake cin abinci tare da babban cholesterol an bayyana shi a cikin bidiyo a wannan labarin.
