Waɗanne abinci ne ke ɗauke da sinadarin cholesterol?

Cholesterol giya ce mai kitse wacce ke dauke da sinadaran dabbobi. Sabili da haka, an samar da abu a cikin jikin mutum, galibi a cikin hanta. Abincin Organic ya ƙunshi kusan babu kayan haɗin kwayoyin.

Ba tare da cholesterol ba, aikin jiki na yau da kullun ba zai yiwu ba. Abun yana daga cikin membranes na sel, yana da hannu a cikin samar da kwayoyin halittar jima'i da kuma corticosteroids da ke ɓoye cikin maɓoɓin cikin adrenal.

Giya mai mai yawa tana hade da salts, acid da sunadarai, samar da lipoproteins mai sauƙi da yawa. LDL cholesterol yana taimakawa yadawa a cikin jiki, suna zama haɗari lokacin da suke tura ƙarin abubuwa zuwa sel fiye da yadda suke buƙata. Wannan yana haifar da bayyanar atherosclerosis da cututtukan zuciya.

HDL yana ɗaukar cholesterol daga kyallen takarda zuwa hanta, a ciki ya fashe kuma ya bar jiki tare da bile. Poarancin lipoproteins mai ƙima ana ɗaukar abubuwa masu amfani waɗanda ke hana bayyanar zuciya da cututtukan jijiyoyin jiki. Amma me yasa zai iya haifar da nau'in LDL kuma menene cholesterol ya ƙunsa?

Sanadin High cholesterol

Babban abinda ke kara yawan kwayar cholesterol a cikin jini shine rashin abinci mai kyau. Lokacin da mutum ya ci abinci mai yawa wanda ya ƙunshi kitsen da ba a cika jin daɗinsa ba, to bayan lokaci zai yi zazzabin rashin lafiyar hypercholesterolemia.

Kayan cholesterol na al'ada ya kai 5 mmol / L. Idan matakin ya tashi zuwa 6.4 mmol / l, to wannan ana ɗauka wannan shine babban dalili don sake duba tsarin abincin gaba ɗaya.

Ƙarƙashin batun abinci na musamman, ana iya rage cholesterol zuwa 15%. Babban burinta shine iyakantaccen amfani da abinci mai yawa a cikin kitse na dabbobi.

Ya danganta da tsananin yanayin hypercholesterolemia, an cire kayan cholesterol a wasu ƙananan abubuwa ko kuma an iyakance su gaba ɗaya. Haka kuma, irin wannan abincin zai taimaka wajen rasa karin fam, wanda yake da mahimmanci ga masu ciwon sukari da ke dauke da nau'in cutar-insulin mai cuta, wanda yake yawan fama da kiba.

Don hana rufewa da tasoshin tare da wuraren saukar atherosclerotic kuma don rage yawan LDL a cikin jini, ya kamata a bi tsarin abinci na cholesterol na akalla watanni 3-5.

Babban ka'idodin abinci mai gina jiki sune kamar haka:

1. Rage yawan adadin kuzari na abinci (cin abinci maras carb).
2. Amincewa da kitsen dabbobi da barasa, musamman giya.
3. Limitedarancin cin gishiri (har zuwa 8 g kowace rana).
4. Gabatarwa ga abincin yau da kullun na fiber da kayan lambu.
5. Nisar abinci da soyayyen abinci.

Matsakaicin hana abinci mai dauke da sinadarin cholesterol ya dogara da tsananin girman hypercholesterolemia. A cikin farkon matakan cutar, zaku iya ci har zuwa 300 g na samfuran dabbobi kowace rana. Kuma idan alamomin cholesterol suna da yawa sosai, to kada ya wuce 200 MG na cholesterol a kowace rana.

Abu ne mai sauqi ka gano yawan kitse mai kitse a cikin abincin. Don wannan kuna buƙatar amfani da jeri na musamman da tebur.

Bawa, nama da kayayyakin kiwo

Kamar yadda aka ambata a sama, abincin dabbobi na iya haɓaka matakan cholesterol zuwa manyan matakai. Saboda haka, dole ne a cinye shi da iyaka.

Don haka, kifin kanta yana da ƙoshin lafiya, amma har ila yau yana ƙunshe da kayan maye. Yawan cholesterol yana cikin carp (280 mg a kowace 100 g), mackerel (350), stellate sturgeon (300). Na cholesterol na abinci a cikin teku sun yawaita a cikin jan caviar (300), squid, (267), eel (180), kawa (170).

Ya kamata koyaushe ba ku ci pollock (110), herring (95), sardines (140), shrimp (150). Zai fi kyau bayar da fifiko ga tuna (60), trout (55), kifin kifi (53), pike da harshen marine (50), crayfish (45), mackerel doki (40), kwalin (30).

Duk da gaskiyar cewa kifin ya ƙunshi adadin ƙwayar cholesterol, likitoci da masanan abinci sun ba da shawarar shigar da shi cikin abincin 1-2 sau a mako.

Bayan haka, abincin abincin teku yana kawar da rikicewar metabolism kuma yana cike jiki tare da amfani mai mai, wanda ya daidaita rabo daga HDL da LDL.

Ana samun ingantaccen abu na cholesterol a cikin kayan abinci mai:

An kafa a kan bayanin da ke cikin tebur, ya zama a sarari cewa ya fi kyau ku ci naman aladu. Haka kuma, bangarorin da babu mai da fata.

Na dabam, ya kamata a faɗi game da ƙwai. Protein bai ƙunshi cholesterol ba, amma a cikin 100 g na gwaidar turkey akwai 933 MG na abubuwa masu cutarwa, guba - 884 mg, quail - 600 MG, kaza - 570 MG, ostrich - 520 mg.

Koyaya, bincike da yawa sun nuna cewa a cikin mutanen da suke cin kwai ɗaya a rana bai fi sau 4 a mako ba, yawan ƙwayoyin cholesterol a cikin jini baya ƙaruwa. Bayan haka, gwaiduwa ba ta bada izinin barkewar ƙwayoyin lecithin cikin jini cikin adadi mai yawa. Bugu da kari, qwai suna daidaita yanayin lipid, kara matakin HDL, wanda ke ba da gudummawa ga farfadowa da membranes cell.

Ciyar da madara ba ta da cutarwa tare da hypercholesterolemia. Amma ba za ku iya wulakanta shi ba, tunda 100 ml na abin sha ya ƙunshi daga 23 zuwa 3.2 ml na barasa mai sa maye. Kuma madara na akuya ya ƙunshi 30 ml na LDL.

Hakanan, mummunan cholesterol a cikin kayan madara na iya cutar idan an ci shi akai-akai:

• Cuku mai wuya (cream, Chester, Gouda) - 100-114 mg na cholesterol a cikin gram 100;
• Kirim mai tsami 30% - 90-100;
• Cuku mai tsami 60% - 80;
• Butter - 240-280.

Masu ciwon sukari tare da hypercholesterolemia yakamata a gabatar da kayan kiwo mai ƙarancin mai mai wadatar sunadarai kuma gano abubuwan da ke cikin abincin. Wannan cuku ne na gida (40-1), yogurt (8-1), kefir 1% (3.2), whey (2), cuku tumaki (12).

Shuka abinci

Tsire-tsire sune mataimaka mafi kyau a cikin yaki da hypercholesterolemia, saboda yawancinsu basu da sinadarin cholesterol mai cutarwa a cikin abubuwan da suke dasu. A lokaci guda, abincin halitta, akasin haka, yana taimakawa cire LDL daga jiki.

Sabili da haka, likitoci da masana harkar abinci suna ba da shawarar maye gurbin fatsin dabba da mai mai. Don haka, zaitun, sunflower, linseed, sesame ko masara suna da kyau ta jiki.

Sun ƙunshi ƙwayar mai mai polyunsaturated wanda ke daidaita metabolism na lipid kuma yana hana saka cholesterol a jikin bangon jijiyoyin jiki.

Kayan kayan lambu yana da wadataccen abinci a cikin bitamin (A, E, D), maganin rigakafi wanda ke hana tsufa tsufa.

Idan kun maye gurbin man alade da man alade da man zaitun, adadin LDL a cikin jini zai ragu da kashi 10-15%.

Sauran abincin shuka da aka bada shawarar don amfanin yau da kullun don hypercholesterolemia:

Semi-gama da gama kayayyakin

Tare da hypercholesterolemia, yana da mahimmanci a zabi abinci don dafa abinci a hankali. Don haka, ba a ba da shawarar cin abinci mai kyau broths da aspic. Duk da gaskiyar cewa waɗannan jita-jita sun ƙunshi gelatin lafiya, wanda ba ya da sinadarin cholesterol, suna cutarwa ga lafiyar, yayin da suke yalwa a cikin kitse na dabbobi.

Likitocin sun kuma ba da shawarar cewa hypercholesterolemia gaba daya ta bar abubuwan jin dadi. Tabbas, a cikin kayan kwalliya, ban da gari, sukari, wanda ba ya da sinadarin cholesterol, trans fats, margarine ko man shanu ana yawan karawa.

Ko da amfani da kayan kwalliya na yau da kullun yana haifar da kiba, wanda ke kara haɗarin haɓakar atherosclerosis. Idan da gaske kuna son cin kayan zaki, zai fi kyau ku kula da kanku ga marshmallows, salatin 'ya'yan itace, zuma tare da fructose da zuma.

Hakanan, mutanen da suke so su rage cholesterol ba a ba da shawarar su ci abincin da aka gama ba (abubuwan dusar ƙanƙara, ƙwallan nama, gurasar), kayan ciye-ciye da abinci mai sauri. Irin wannan abincin koyaushe yana ƙaruwa da yawan lipoproteins mai yawa a cikin jiki. Ko da a irin waɗannan samfuran ba su da cholesterol, har yanzu za su tilasta hanta ta ɓoye cholesterol.

Mabaruka iri-iri suna da irin wannan tasiri a jiki. Wadanda suka fi cutarwa sun hada da ketchup, mayonnaise, bechamel, galandes, tartar, gravy mai kama da miya.

Abin da abinci rage cholesterol a cikin jini an bayyana shi a cikin bidiyo a wannan labarin.