Mutane da yawa a kowace rana suna cin abinci mai mai daɗin abinci, ba tare da tunanin cewa irin wannan abincin yana cutar da adadi ba kawai, har ma da jiragen ruwa. Bayan duk wannan, ya ƙunshi sinadarin cholesterol wanda ya tara jikin bango na jijiyoyin jini da jijiyoyin jini, suna samar da filayen atherosclerotic.
Wannan shine yadda hypercholesterolemia ke tasowa, wanda ke da haɗari musamman ga masu ciwon sukari. Kwayar jijiyoyin jiki suna rushe aiki da mahimman gabobin, wanda zai haifar da bugun jini ko tsoka, wanda ke kaiwa ga mutuwa.
Don hana rikice-rikice, yana da mahimmanci a cinye low-cholesterol a kowace rana. Abinci mai lafiya yana taimakawa wajen daidaita yawan ƙwayar lipid, yana inganta tsarin aikin jijiyoyin jini kuma yana ƙarfafa jiki gaba ɗaya.
Menene cholesterol kuma me yasa yake cutarwa?
Cholesrol barasa ne wanda aka haɗu da shi a cikin ƙodan, ƙwayar jijiyoyi, gabobin ciki da gyada na adrenal. Ragowar kayan sun shiga jiki da abinci.
Giya mai yawan gaske yana yin ayyuka masu amfani da yawa. Yana daga cikin membranes din sel, yana shiga cikin rufin bitamin D da wasu kwayoyin halittu, yana tallafawa aikin jijiyoyi da tsarin haihuwa.
Cholesterol na iya zama nauyi na kwayar halitta (LDL) da nauyi mai nauyi na kwayar halitta (HDL). Wadannan abubuwan sunadarai daban-daban ne na tsari da aikin da yake gudana akan jiki. Don haka, HDL jiragen ruwa masu tsabta, da LDL, akasin haka, rufe su.
Bugu da kari, sinadarin karancin abinci mai narkewa yana rushe tsarin jini zuwa ga gabobin. Inguntataccen ƙwayar bugun jini a cikin myocardium yana haifar da bayyanar ischemia na zuciya. Tare da matsananciyar yunwar oxygen, necrosis na faruwa, wanda ya ƙare a cikin bugun zuciya.
Yawancin lokaci ana yin alluran atherosclerotic a cikin tasoshin kwakwalwa. Sakamakon haka, ƙwayoyin jijiya suna mutuwa sai bugun jini ya tashi.
Don aiki na jiki na yau da kullun, yana da mahimmanci cewa matakin cutarwa da amfani cholesterol ya daidaita. Kuna iya tsayar da rabo daga waɗannan abubuwan idan kun yi amfani da abinci yau da kullun waɗanda zasu rage yawan LDL.
Mafi yawanci, abubuwan da ke cikin cholesterol mai cutarwa cikin jini ana tashe su ne daga asasshen dabbobin da ba a cika jin su ba. Samfuran masu zuwa suna da babban cholesterol:
- offal, musamman kwakwalwa;
- nama (naman alade, duck, rago);
- man shanu da kirgi;
- kwai gwaiduwa;
- dankalin soyayyen dankali;
- kifi caviar;
- Sweets;
- kirim mai tsami cokali da madara;
- wadataccen nama broths;
- duk madara.
Amma kada ku bar kitsen gaba ɗaya, tunda suna da mahimmanci don metabolism na al'ada kuma ku shiga tsarin tantanin halitta.
Don daidaitaccen daidaituwa, ya isa ku ci abinci a cikin abin da abun ciki na LDL ya ƙaranci.
Abincin cholesterol
Foodsarancin ƙwayoyin cholesterol suna da wadataccen tsirrai na steanols da sterols. Dangane da waɗannan abubuwan, ana yin yogurts na musamman na sukari, waɗanda aka ɗauka don hypercholesterolemia.
Yawancin wasu samfuran zasu kuma taimaka rage ƙananan LDL da kashi 10-15%. Jerin abincin da ke da ƙoshin kuzarin lafiya, lecithin da linoleic, arachidonic acid an sa shi ta hanyar nau'in abincin kaji (kaza, turkey fillet) da nama (naman maroƙi, zomo).
Tare da babban cholesterol, yakamata a wadatar da abinci tare da kayan kiwo mai ƙarancin kitse (cuku gida, kefir, yogurt). Babu ƙarancin amfanin su shine abincin abincin teku da wasu nau'in kifaye (jatan lande, pike perch, hake, squid, scallops, mussel) dauke da iodine, wanda baya bada damar sanya lipids akan bangon jijiyoyin jiki.
Sauran ƙananan ƙwayoyin cholesterol an nuna su a cikin tebur da ke ƙasa:
| Sunan samfurin | Aiwatar da jiki |
| Dukkanin hatsi (hatsi, sha'ir, shinkafa, oats, buckwheat, oatmeal, bran) | Rich a cikin fiber, wanda yake rage LDL da 5-15% |
| 'Ya'yan itãcen marmari da' ya'yan itace ('ya'yan itacen Citrus, strawberries, apples, avocados, inabi, raspberries, plums, ayaba) | Suna yalwa cikin fiber mai kitse mai narkewa, wanda baya narkewa a cikin hanjin, yana ɗaure cholesterol kuma yana cire shi daga jiki. Vitamin da ma'adanai suna canza LDL zuwa abubuwa masu amfani kamar hodar iblis |
| Kayan lambu mai (zaitun, waken soya, auduga, mai tsiro, masara, sunflower, linseed) | Su ne cikakkun canji don samfuran cholesterol mai cutarwa. Sun ƙunshi oleic acid, omega-3 da 6 da sauran abubuwan anti-atherogenic (phytostanols, phospholipids, squalene, phytosterols). Waɗannan abubuwan haɗin suna rage cholesterol kuma suna rage haɗarin cututtukan zuciya. |
| Kayan lambu (tumatir, eggplant, tafarnuwa, karas, kabeji, zucchini) | Tare da yin amfani da yau da kullun, rage matakin mummunan cholesterol zuwa 15%. Suna tsabtace tasoshin daga filayen atherosclerotic, suna hana samuwar su a gaba |
| Legumes (lentil, wake, kaza, soya) | Rage yawan taro na LDL har zuwa 20% saboda abun ciki na selenium, isoflavone da magnesium. Wadannan abubuwan suna da tasirin antioxidant, suna kwantar da filastar cholesterol daga bangon jijiyoyin jini |
| Kwayoyi da tsaba (flax, almonds, pistachios, cashews, sesame tsaba, hatsi na itacen al'ul) | Suna da arziki a cikin phytostanols da phytosterols wadanda ke cire LDL daga jiki. Idan kun ci 60 g na waɗannan samfurori kowace rana, to a cikin wata guda abun da ke cikin cholesterol zai ragu zuwa 8%. |
An haɗa wasu kayan yaji a cikin jerin abinci masu amfani don hypercholesterolemia. Irin waɗannan kayan ƙanshi sun haɗa da marjoram, Basil, Dill, Laurel, tsaba caraway da faski. Kuma amfani da Peas mai zaki, baƙar fata da barkono ja yana da kyawawa don iyakance.
Baya ga warkewa daga abincin abinci mai mai yawa, don hana hypercholesterolemia, ya zama dole don rage ciwan carbohydrates mai sauri.
Bayan haka, sukari, farin burodi, semolina, confectionery, shinkafa ko taliya ba kawai suna da babban adadin kuzari ba, har ma suna ba da gudummawa ga saurin ƙwayar cholesterol a cikin jiki.
Menus da girke-girke na abinci mai rage kiba
Abincin tare da babban abun ciki na barasa mai ƙima a cikin jini ya kamata ya zama juzu'i. Ya kamata a ɗauki abinci har sau 6 a rana a cikin ƙaramin rabo.
Hanyoyin dafa abinci da aka ba da shawarar suna yin burodi a cikin tanda, dafa abinci, dafa abinci da matsewa. Idan ka bi waɗannan ka'idodi masu sauƙi, to, matakin cholesterol ya zama al'ada bayan 'yan watanni.
Ko da irin zaɓin kayan abinci, kayan marmari, kayan mara-mai-madara mai ,a fruitsan itace, ganyayyaki, ganyayyaki, tumatir, abinci mai ɗamara, kifi da kuma hatsi na hatsi koyaushe ya kamata a haɗa su cikin abincin. Tsarin menu na hypercholesterolemia yayi kama da wannan:
- Karin kumallo - gasa kifi, gyada, oatmeal tare da 'ya'yan itatuwa masu bushe, kwayoyi, ƙyallen tumatir, yogurt, cuku mai ƙanƙan ƙyashi, ƙwai, ƙamshin biski, ko buhunan buhunan burodi tare da salatin kayan lambu. A matsayin abin sha, kore, Berry, ginger shayi, ruwan 'ya'yan itace ko compote, uzvar sun dace.
- Abincin rana - orange, apple, cuku mai ƙarancin kitse, innabi.
- Abincin rana - shinkafa porridge tare da dafaffen kifi, lersch borsch, kayan miya ko salatin, dafaffen kaza ko nono turkey, steak veal cutlets.
- Abincin ci - ruwan 'ya'yan itace Berry, gurasa tare da bran da sesame tsaba, salatin' ya'yan itace, kefir.
- Abincin dare - salatin kayan lambu wanda aka dafa tare da man kayan lambu, ɗanyen naman sa ko kifi, sha'ir ko masara mai masara, stew.
- Kafin tafiya barci, zaka iya sha shayi ko gilashin kashi ɗaya cikin kefir.
Don rage matakin mummunan cholesterol, ya kamata kuyi amfani da girke-girke daga abinci da aka yarda. Don haka, gasa tare da lentil zai taimaka rage yawan LDL.
Wake wake har sai da laushi, yada a kan colander, da broth ba drained. Albasa ɗaya da cokali 2 na tafarnuwa an yanyanka su sosai. Bawo fata daga tumatir 2-3, yanke naman cikin cubes.
An hade kayan lambu da lentil puree da stew na mintina 10. A ƙarshen dafa abinci, ana ƙara kayan yaji (coriander, zira, paprika, turmeric) da ɗan man kayan lambu a cikin gasa.
Tare da babban cholesterol, yana da amfani a yi amfani da salatin Adyghe cuku da avocado. Don shirye-shiryensa, ana yanka apple guda ɗaya da pear mai ƙwaya biyu cikin cubes kuma an haɗe shi da cuku. Ana amfani da man zaitun, ruwan lemun tsami da mustard kamar miya.
Ko da tare da hypercholesterolemia, zaku iya amfani da miya daga barkono kararrawa da furannin Brussels. Girke-girke na shirye-shiryenta:
- Albasa, kabeji, barkono mai zaki, dankali da tumatir an daskare su.
- An sanya kayan lambu a cikin ruwan zãfi da tafasa na mintina 15.
- A ƙarshen dafa abinci, ƙara ɗan gishiri, gishiri da lemun tsami da ganye.
Abin da abinci don cinye tare da babban cholesterol an bayyana su a cikin bidiyo a wannan labarin.
