A cewar hukumar ta WHO, sanadin yawan kashe mutane a tsakanin jama'a shine cutar zuciya da jijiyoyin jini. Kuma babban abinda ke haifar da mutuwa shine matakin hauhawar cholesterol a cikin jini.
Haka kuma, yawanci ana amfani da cututtukan zuciya (hypercholesterolemia) a cikin maza. A lokacin karami, yawan shan barasa mai mai yawa, wanda aka samo daga samfuran marasa amfani, ba ya lalata lafiyar sosai, tunda mai ƙarfi zai iya sarrafa kansa da LDL da HDL.
Amma a cikin tsufa, lokacin da jiki yayi rauni, aikin zuciya da jijiyoyin jini suna rushewa. Haka kuma, yanayin yana cikin rashin rayuwa, mummunan halaye da rashin abinci mai gina jiki.
Sabili da haka, maza, musamman ma masu ciwon sukari, ya kamata su sa ido sosai a kan abincinsu. Kuma tare da babban matakan cholesterol, koyaushe dole ne ku bi tsarin abinci, saboda wanda zaku iya samun raguwa a cikin LDL by 10-15%.
Norm na cholesterol da dalilai na karuwarsa
Jiki yana buƙatar cholesterol don aiwatar da tsari da yawa. Tare da taimakonsa, ana sabunta tsarin wurare dabam dabam, yanayin al'ada shine al'ada.
Maza suna buƙatar wannan abun don samar da testosterone. Amma idan alamar manfetur ya yi yawa sosai, zubar jini zai tabarbare, kuma allunan atherosclerotic plates sun fara ne akan jijiyoyin. Duk wannan ya cutar da tsarin zuciya.
A cikin maza, babban dalilin ƙara yawan cholesterol shine cin zarafin abinci mai ƙima na asalin dabbobi. Halayyar haɗari kamar shan sigari da shan barasa suna taimakawa wajen tara abubuwan cutarwa a cikin jiki.
Sauran abubuwanda zasu iya haifarda mummunan tasirin cholesterol:
- salon rashin aiki;
- na kullum hyperglycemia;
- hypothyroidism;
- kiba
- stagnation na bile a cikin hanta.
- hoto ko bidiyo mai zagaya yanar gizo da sauri;
- hauhawar jini
- wuce kima ko kuma rashin isasshen maganin kwayoyin halittun.
Yawan cholesterol a cikin jini a cikin maza ya dogara da shekaru. Don haka, har zuwa shekaru 20, 2.93-5.1 mmol / L ana ɗauka alamun nuna karɓa, har zuwa shekaru 40 - 3.16-6.99 mmol / L.
A shekara hamsin, dan halal ne mai yawan barasa ya tashi daga 4.09-7.17 mmol / L, kuma a cikin mutanen da suka girmi 60 - 3.91-7.17 mmol / L.
Siffofin abinci mai dauke da sinadarin cholesterol
Cin abinci tare da cholesterol mai jini a cikin maza yana nufin cin abincin da ke ɗauke da ƙaramar yawan kitse na dabba. An wajabta rage cin abinci na hypocholesterol ga marasa lafiya waɗanda ƙimar kwalara ta wuce 200 mg / dl.
Dole ne a bi cin abincin da yakamata aƙalla tsawon watanni shida. Idan bayan an ba da magani ga ciwan abinci mai kitse a cikin jini bai ragu ba, to, an wajabta magani.
Abincin abinci na cholesterol a cikin maza ya dogara ne akan yawan abincin da yake da yawa a cikin fiber, bitamin, sunadarai da abubuwan lipotropic. Tushen menu shine hatsi, 'ya'yan itatuwa da kayan marmari. Za'a iya cin nama sama da sau uku a mako. Kuma don dafa abinci, yakamata kuyi amfani da nau'in abincin da ake buƙatar stewed, dafa shi ko gasa.
Hakanan yana da kyau maza su taɓa cin kifi mai gasa. Daga cikin abubuwan sha, fifiko ya kamata a bai wa koren shayi da ruwan 'ya'yan itace.
Sauran mahimman ka'idodin tsarin cin abinci don hypercholesterolemia:
- Ana aiwatar da cin abinci a kananan rabo kowane sa'o'i 2-3.
- Har zuwa 300 mg na cholesterol an yarda dashi kowace rana.
- Adadin mai a kowace rana shine 30%, wanda kawai 10% na iya zama asalin dabba.
- Ana zaɓa ɗaukar ruwan kalori daban-daban, gwargwadon shekaru da matakin aiki na jiki.
- Wajibi ne don taƙaita yawan gishirin zuwa 5-10 g kowace rana.
Abubuwan da aka Haramta da ba da izini
Tare da babban cholesterol, yana da mahimmanci a bar samfura da yawa, amfani na yau da kullun wanda ke haifar da toshewar hanyoyin jini. Don haka, likita na iya hana maza su ci nau'ikan kitsen nama da kaji (rago, alade, goro, duck). Musamman yawancin cholesterol ana samun su a cikin kitse na dabbobi, fatalwar fata da kuma kashe-kashe, kamar kwakwalwa, kodan, da hanta.
Tare da hypercholesterolemia, madara gabaɗaya da samfurori daga gare ta, ciki har da kirim da man shanu, suna contraindicated. Garin yolks, mayonnaise, margarine, sausages na iya haɓaka adadin LDL.
Duk da amfanin kifayen, likitoci na iya hana amfani da wasu kifayen mai. Saboda haka, mackerel, kifin kifin, sardines, sirinji, jatan lande, kwalliya, kuma musamman kifayen, suna contraindicated ga hypercholesterolemia.
Mutanen da ke bin abincin da za su ci suna barin abinci mai sauri, naman da aka sha, kayan ɗiba da kayan kwalliya. Ba a shawarar amfani da kofi da abin sha mai ɗamara.
Ana iya cinye waɗannan abincin na cholesterol mai zuwa akan tsarin mai zuwa:
- duk hatsi na hatsi (oatmeal, buckwheat, launin ruwan kasa, shinkafa, oats, bran, hatsi na alkama);
- kusan kowane nau'in kwayoyi da tsaba;
- kayan lambu (kabeji, eggplant, tumatir, tafarnuwa, kokwamba, beets, radishes, albasa);
- nama mai durƙusad da (kaji, filletin turkey, zomo, naman maroƙi);
- 'Ya'yan itãcen marmari da berries (' ya'yan itacen Citrus, apple, cranberries, inabi, apricot, avocado, fig);
- namomin kaza (namomin kaza);
- kifi da abincin teku (kifin kifin, kifi, tuna, hake, pollock, kifin ruwan hoda);
- ganye;
- leda;
- low-fat mai kayayyakin samfuri.
Kimanin abincin har sati daya
A yawancin maza, kalmar abinci tana da alaƙa da amfani da yau da kullun na marasa amfani, jita-jita masu ɗorewa. Amma tebur na yau da kullun na iya zama ba kawai lafiya ba, amma mai daɗi da bambance bambancen.
A farkon, manne wa daidaitaccen abinci ba zai zama mai sauƙi ba. Amma sannu a hankali jikin zai yi amfani da shi, abinci mai gina jiki har sau shida zai ba ku damar jin yunwar.
Amfanin maganin kwantar da hankula don tasirin cholesterol shine kawai ba kawai yana daidaita metabolism na lipid bane, amma yana inganta aikin duka tsarin da gabobin jiki. Sakamakon haka, an sake daidaita ma'aunin hormonal, aikin narkewa yana ƙaruwa, zuciya da jijiyoyin jini suna zama da ƙarfi kuma suna da ƙarfi.
Yin menus na cholesterol a cikin maza yana da sauki. Menu na mako zai iya kama da wannan:
| Karin kumallo | Abincin rana | Abincin rana | Abin ci | Abincin dare | |
| Litinin | Cheesecakes da ruwan 'ya'yan itace da aka matse a hankali | Inabi | Boiled dankali, miya tare da nama mai durƙusad da kayan marmari, 'ya'yan itace da aka bushe | Bunch na innabi | Curd casserole tare da 'ya'yan itatuwa da aka bushe |
| Talata | Oatmeal a kan ruwa, kore kore | Yogurt mai karancin mai | Lenten borsch tare da wake da kifi, burodin burodi | Da yawa berries na daji ya tashi | Rice tare da kayan lambu da Boiled ɗan ƙasar Amurka |
| Laraba | Cuku gida mai ƙarancin mai da raisins, shayi | Apricots | Boyayyen shinkafa, nono kaza, salatin gwoza, an yi shi da kirim mai tsami (10%) | 'Ya'yan itãcen marmari | Lean miya tare da kirim mai-mai mai kitse mai kitse |
| Alhamis | Omelet mai kariya a cikin madara (1%), kayan lambu | Yogurt | Gasa naman maroƙi, kayan lambu gasasshen kayan lambu | Man gyada tare da zuma, cuku gida da zabibi. | Kayan lambu stew, low-mai wuya cuku |
| Juma'a | Abincin gurasa mai hatsi iri ɗaya tare da zuma, koren shayi | Gasa apple | Lentil miya, burodin hatsi duka | 'Ya'yan itace da Berry jelly | Steamed kifi, stewed kabeji da kararrawa barkono da karas |
| Asabar | Buckwheat porridge tare da madara skim, ƙyallen ƙwayar ƙwayar hatsi | Wasu biskit da shayi | Steamed naman sa patties, durum alkama taliya | Gilashin kashi daya cikin kefir | Ganyen Ganyen Ganyen Fulawa, Kifi mai Gasa |
| Lahadi | Rye gurasar burodi tare da 'ya'yan itace, shayi na ganye | Duk wani ruwan 'ya'yan itace na zahiri | Red kifi steak, kore wake da farin kabeji | Tangerines | Ruwan miya da kabewa, karas da zucchini, cuku gida kadan |
Don tabbatar da cewa cholesterol bai hauhawa ba, yakamata a haɗu da tsarin abinci tare da wasannin motsa jiki da kuma abubuwan yau da kullun. Hakanan ya kamata ku sha ruwa mai yawa (aƙalla 1.5 a kowace rana) kuma ku yi ƙoƙarin guje wa damuwa.
Yadda ake cin abinci tare da babban cholesterol an bayyana shi a cikin bidiyo a wannan labarin.
