Increara yawan ƙwaƙwalwar ƙwayar plasma shine ƙararrawa mai ban tsoro wanda kake buƙatar kulawa da hankali da ɗaukar matakan da suka dace don hana haɓakar wata cuta kamar atherosclerosis.
Yana tsokani rashin daidaituwa tsakanin ƙarancin lipoproteins ("mara kyau" cholesterol) da babba ("kyakkyawa"). LDL cholesterol yana da tasirin atherogenic, abun ciki sama da matakin al'ada yana ƙara haɗarin cututtukan zuciya da na jijiyoyin jini.
Wasu abinci na iya haɓaka cholesterol mai yawa, wanda jiki ke buƙata. Idan ka shirya menu daidai, to, sakamakon ba zai daɗe da shigowa ba kuma bayan ɗan lokaci binciken zai iya daidaita. Bari muyi la'akari dalla-dalla game da waɗanne samfura ya kamata a cinye tare da babban cholesterol, kuma waɗanda suke da contraindication.
Don kiyaye lafiya, mutum dole ne ya san abin da zai ci kuma a cikin wane adadi mai yawa. 60% na jimlar abincin da yakamata ya kamata a ba wa kayan lambu da 'ya'yan itace (kimanin 400 gram, wanda na ukun ba su canzawa), kazalika da hatsi (kimanin gram 200). Bai kamata ku ƙyale bayyanar da jin yunwar ba, domin wannan, daga lokaci zuwa lokaci ya fi kyau ku riƙa cunkoso da 'ya'yan itatuwa.
Hakanan menu ya kamata ya ƙunshi kifi mai ƙoshin mai, kaza, zomo da naman turkey, kuma an yarda da naman sa mai naman. Yawan gishirin a cikin jita-jita ya kamata kadan.
Legumes na mata zasu taimaka wajen cire cholesterol mai cutarwa daga jiki. Ana samun wannan tasiri saboda yawan ƙwayoyin fiber a cikin waɗannan samfuran. Ta hanyar adadin abubuwan gina jiki, kayan kiwo sun sami damar maye gurbin kayayyakin nama.
Babban cholesterol yawanci yana shafar mutane tare da cututtukan da ke faruwa na glandar thyroid da gabobin ciki, irin su hypothyroidism, ciwon sukari da kiba. Ya kamata a ba da abinci mai gina jiki na asibiti musamman a keɓe daban-daban don cutar, wanda shine babba. Don haka, tare da alamomin cholesterol sama da na al'ada akan asalin cutar cututtukan koda, kuna buƙatar bin tsarin A'a. 7. Ya danganta ne da iyakance adadin ruwa da gishirin da aka cinye, haka kuma ban da abincin da ke cike da sinadarin cholesterol - kwakwalwar hanta, hanta, kodan da ƙoshin ƙwai.
Ba wai kawai abincin da ya dace yakamata ya kasance a zuciyar yaƙi da ƙwaƙwalwar ƙwayar cuta ba. Don kyakkyawan sakamako, motsa jiki yana da mahimmanci. Irin wannan hanyar hadewar ba kawai za ta daidaita gwaje-gwaje ba ne kawai, amma kuma rage nauyi, ta yadda mutum zai ji lafiya da kyan gani.
A lokacin daukar ciki, ana iya haifar da haɓakar cholesterol ta dalilai daban-daban. Yana tsokani dukiyar wannan abun don samar da kwayoyin halittar. Misali, don tayin yayi girma a al’ada, samar da kwayoyin hodar iblis a jikin mutum yana ƙaruwa, hakan yana sanya karuwar cholesterol ba makawa.
A wannan yanayin, ya kamata a amince da abincin abincin mace mai juna biyu tare da likita.
Idan matakin sinadarin ya zarce na al'ada, yakamata ku dage kan tsarin lafiyayyen abinci. Ya kamata a zaɓi kaji da nama iri-iri mai mai, kafin dafa abinci, ya zama dole a cire fata a yanka mai. Tun da abincin anti-cholesterol ya dogara da ƙuntata mai, yana da kyau a dafa nama, ko gasa a cikin tanda ba tare da marinating da fari tare da mayonnaise ko kirim mai tsami ba. A matsayin tasa gefen, dafa kayan lambu. Amma hatsi na yau da kullun sun fi dacewa da karin kumallo, alal misali - shinkafa launin ruwan kasa, buckwheat ko oatmeal.
Irin waɗannan kayan lambu suna iya ba da gudummawa ga ragewan cholesterol: kabeji na kowane nau'in yiwu, huɗa, karas, cormorant, kabewa. Kuna iya dafa salads tare da sabo kayan lambu da kuma kakar tare da Peas kore. Yawan kayan lambu da aka yarda da su a rana guda daga 400 grams.
Don rage kwandunan dafaffiyar dafaffen abinci, ya fi kyau a yi amfani da man kayan lambu, amma tabbatar da fara zuga. Flaxseed oil, wanda shine jagora dangane da damar omega-3 mai kitse mai alhakin samar da lafiyayyun lemu, za'a iya bada shawara.
Kuna iya rage cholesterol jini ta hanyar gabatar da nau'ikan kitsen mai a cikin kifin teku. Ana bada shawarar nau'ikan abinci irin su hake da pollock.
Gurasar mai lafiya da aka yi daga gari mai hatsin rai da bran. A matsayin abun ciye-ciye, ya fi kyau amfani da burodi ba tare da yisti ba.
Kamar yadda abubuwan sha, koren shayi da kofi zasu zama da amfani, ba mai ƙarfi sosai ba, zaku iya ƙara karamin madara idan ana so, amma yafi kyau ƙin sukari.
Ruwan ruita andan itace da ruwan 'ya'yan itace suna da amfani.
Idan mutum yana da babban matakin "mummunan" cholesterol a cikin jini, yakamata a sake nazarin abincin.
Ana buƙatar ƙin, ko, a cikin matsanancin yanayi, rage yawan samfuran samfuran.
Kuna buƙatar sanin menene abinci za a iya cinyewa a cikin ƙananan, waɗannan abinci sun haɗa da:
Qwai. Ba shi yiwuwa a ware ƙwai daga abincin, saboda suna ɗauke da abubuwan anti-cholesterol. Mako guda ya kamata a iyakance ga guda uku, la'akari da qwai da aka yi amfani da su don shirya sauran jita-jita.
Samfurin mai kiwo, tabbas zai zama mai-mai ko mai mai-duka. Misali, cuku gida tare da mai mai na 5% ko 0%, da madara - ba su wuce 1.5% ba. Ya kamata a cinye samfurin-madara daidai da wannan ka'ida - kefir 1% ko mai 0% mai.
Butter. Kayan cin abinci a kowace rana yakai lemon tsami biyu ba tare da wani babban abu ba, wanda yake daidai yake da sandar sand biyu. Baza ku iya watsi da amfanin wannan samfurin gabaɗaya ba, tunda kuma yana ƙunshe da maganin antagonists.
Cuku An halatta mai abun ciki na wannan samfurin bai wuce 30% ba. Irin waɗannan nau'ikan kamar Brynza, Adyghe, Suluguni, Ossetian da Baltic cheeses sun dace.
Kifin Abinci. A cikin adadi na matsakaici, zaku iya cin abinci lobsters, crabs da mussel. Fisharancin kifin mai-mai zai iya zama steamed, dafa miyan daga shi ko a cikin man kayan lambu.
Sanya mai ƙarancin mai, raguna da naman alade.
Kwayoyi. An bada shawara don haɗa da ƙaramin adadin pistachios, gyada da hazelnuts a cikin abincin.
Abubuwan da aka haramta da ya kamata a cire su daga menu sun hada da:
- kodan da hanta;
- naman alade;
- duck nama;
- sausages da sauran kyafaffen nama;
- caviar, hanta cod, kifin mai;
- margarine;
- kirim, kirim mai tsami tare da babban mai kitse mai yawa da cuku gida;
- shop ketchup da mayonnaise;
- ice cream mai kitse;
- Sweets - cakulan, samfura tare da kirim, haka kuma daga man shanu ko kayan aladu.
Lokacin dafa abinci na farko, ba za ku iya amfani da kayan nama ba, miya ya kamata ya zama mai cin ganyayyaki kawai. Idan yana da matukar wahala a sami irin wannan daskararren miya, amma banda, zaku iya amfani da karamin sakandare mai rauni ba tare da mai ba.
Yawan dankali ya kamata ya zama kaɗan.
Tare da babban matakin mummunar cholesterol, kuna buƙatar cin abinci don jiki ya sami mafi yawan waɗannan abincin da ke haɓaka yawan ƙwayar cholesterol.
A lokaci guda, ana buƙatar ta iyakance amfani ko cire kayan abinci waɗanda ke ɗauke da sinadarai masu lahani daga abinci.
Zai fi dacewa, ya kamata a raba abincin yau da kullum zuwa abinci 5-6.
Tsarin menu na mutumin da ke fama da ƙwayar cholesterol a cikin jiki na iya kama da haka:
- Za a iya shirya karin kumallo daga oatmeal, buckwheat (yanki 100-150g) tare da ƙari na man zaitun, omelet da shayi kuma ya dace.
- Abincin na biyu shine cuku na gida na mai mai mai; kayan lambu tare da ganye, wanda ke da mai zaitun; 'ya'yan itatuwa - apples, pears ko tangerines.
- Don abincin rana, sha'ir ta sha'ir da miyan kayan lambu, tukunyar nama da tukunyar kifi ko kaji, da kuma compote sun dace.
- Don sanyin safiya da sanyin safiya, zaku iya samun abun ci tare da burodin burodi tare da shan ruwan 250 na kayan ado na fure.
- Abincin dare na iya haɗawa da dankali, ana iya gasa ko dafa shi; Hakanan yana tafiya da kyau tare da steamed kifi; toara kowane abu salatin kayan lambu da ganyaye waɗanda aka yi amfani da su na lilin ko man zaitun; mahaukata; shayi ko ruwan tumatir.
- Abincin da ya gabata yakamata ya zama mai sauƙi, zaku iya sha gilashin kefir mai ƙima.
Akwai 'yan ƙarin abubuwan da za a yi la'akari lokacin cinikin samfurori. Zai fi kyau zaɓar hatsi don hatsi daga hatsi marasa kariya (hatsi, shinkafa launin ruwan kasa, buckwheat). Sayi samfuran burodi daga gari mai kyau.
Mutanen da ba su da contraindications na iya yin azumin nafila. Wannan zai zama da amfani musamman ga waɗanda ke neman rasa nauyi. Ranar azumi tare da babban cholesterol na iya zama bisa ga gida cuku ko apples.
A ranar curd kana buƙatar cin 500 na cuku gida kuma ku sha kusan mil 600 na madara mai ƙarancin ko kefir. Daga cuku gida, zaku iya dafa cuku cuku, casserole ko cinye shi ba canzawa. Ana bada shawarar wannan adadin abincin zuwa kashi 5 na abinci.
Ranar azumin apple wanda aka fi sani da suna. Don aiwatar da shi, kuna buƙatar kilogram 1 na 'ya'yan itace. Suna buƙatar cinye su ko'ina cikin yini, suna rarraba kashi biyar. Baya ga 'ya'yan itace a wannan rana, zaku iya cin naman da aka dafa a cikin adadin 100 grams ko cuku ɗan ɗaki don cin abincin rana ko abincin dare, ku sha 400 ml na shayi na shayi. Kafin yanke hukunci a ranar azumi, ya fi kyau ka nemi likita don kauda faruwar mummunan sakamako.
Specialwararru a fannin masana abinci da masana abinci masu gina jiki sun kirkiro jita-jita iri-iri da za a iya cinyewa a gaban manyan ƙwayoyin cholesterol a cikin tasoshin da jijiyoyin jini.
Abincin abinci mai kyau yana da kyakkyawan dandano kuma ana bada shawara a gaban cin zarafi a cikin hanyoyin haɓaka mai.
Yawancin girke-girke da masana harkar abinci suka saba da kowace uwargida ce. Bari mu bincika su daki daki.
Gasa kaji. Ya kamata a doke shi da ɗan kaji kadan, a ɗanɗaɗa shi a cikin madara tare da ƙari da tafarnuwa da kayan ƙanshi da za su ɗanɗano. Na gaba, sanya naman a cikin wani nau'i, gasa har sai an dafa shi da gishiri kafin a yi musu hidima. Gasa nono yana tafiya sosai tare da kayan lambu sabo.
Braised Chicken. Dole ne a yanke fillet na naman alade a kananan guda, a saka a cikin miya a saka a cikin stew. Hakanan zaka iya ƙara wake wake (300g) da kayan yaji a cikin naman. Zuba tasa da aka gama tare da man zaitun, ƙara ɗan ƙaramin ganye, zai fi dacewa sabo da gishiri. An bada shawara don bauta da kwanon dumi.
Boiled harshe. Ya kamata a wanke harshen nama 1 kuma a tafasa. Carrotsara karas a cikin broth, da mintuna 10 kafin dafa abinci, barkono, ganyen bay da cokali huɗu na tafarnuwa. Da zaran an tafasa harshe, ya zama dole a cika shi da ruwan sanyi, wannan zai ba da fata fata ta fi sauƙi a hankali. Rub da samfurin da aka gama tare da barkono da tafarnuwa, ƙara ganye.
Bean puree. 300 g farin wake ya kamata a tafasa, sannan a tafasa ruwan kuma a goge ta sieve. Bayan sanyaya, sai a doke dankalin da aka masar da cokali mai yatsa, da kayan yaji tare da man kayan lambu kuma, in an so, ruwan lemun tsami. Lokacin gishiri tare da Mix tare da yankakken albasa.
Eviplant caviar. Muna ɗaukar 500 g na eggplant, dafa ko gasa har sai da laushi, cire fata kuma barin kayan lambu don ajiye ruwan. Finely sara jiki. Mun yanyanka albasa 1 sannan a sauƙaƙa mai a cikin zaitun zaitun, sannan a ƙara tumatir 2-3, tumatir ɗin kwai sai a dafa har sai lokacin farin ciki. A ƙarshen, kakar tare da vinegar, man zaitun, tafarnuwa da aka yanka, faski da gishiri.
Duk jita-jita da aka shirya bisa ga girke-girke da aka gabatar suna da mashahuri kuma suna iya yin ado da kowane tebur.
Abin da abinci ke taimaka wa ƙananan ƙwayoyin cuta za a raba shi ta hanyar masana a cikin bidiyo a wannan labarin.
