Yawancin cholesterol yana samar da hanta, tare da ingantaccen abinci mai gina jiki, adadin wannan abun mai kamar kitse ya kasance tsakanin al'ada. Tare da cin zarafin abinci takarce, akwai tsalle mai tsayi a cikin cholesterol, tabarbarewa cikin walwala.
Ba duk cholesterol ke haifar da lahani ga jikin ba, illa kawai hasken mahallin sa. Irin waɗannan abubuwa ne waɗanda ke da ikon yin sulhu a jikin bango na tasoshin jini, suna haifar da ƙirƙirar filayen atherosclerotic, suna caccakar kewayawar jini.
Jirgin atherosclerotic na iya zuwa, jigilar tasoshin, wanda ke haifar da mutuwar wani sashin ciki, tunda oxygen ya daina sauka zuwa gare shi. Lokacin da tsarin cututtukan cuta ke faruwa a cikin tasoshin jijiyoyin jijiyoyi da jijiyoyin jini waɗanda ke kusa da zuciya, ana kamuwa da cutar sankarau da bugun zuciya. Idan jini bai shiga da kyau ba a cikin kwakwalwa, bugun jini ne.
Mafi yawan lokuta, waɗannan matsalolin suna faruwa ne a cikin mata bayan shekara 50, tun da ba a samar da kwayoyin halittun da ke sarrafa wannan tsari ƙasa da ƙasa ba. Sakamakon ba makawa ne:
- matakan cholesterol suna tashi;
- yanayin rashin lafiya yana da damuwa;
- alamun cututtukan da suke wanzuwa sun karu.
Sabili da haka, yana da mahimmanci cewa ana lura da rage cin abinci tare da ƙwayar cholesterol a cikin mata bayan shekaru 50.
Ko bayan shekaru 40, jikin kowace mace tana fuskantar canje-canje a cikin yanayin haila, kuma bayan hailarta da yiwuwar bugun zuciya, bugun zuciya da cutar sankara kawai na kara. Likitocin sun ba da shawarar sosai kan lura da abinci mai gina jiki, don haka hana rikice-rikice na rayuwa da haɓaka matakin abubuwa masu kama da jini.
Babban ka'idojin abinci
Dokar farko da babban tsarin abinci shine amfani da mafi karancin kitse na dabbobi, wannan samfurin shine tushen sanadin manyan cholesterol a cikin jini.
A lokacin rana, macen da ke da abinci na iya cinye fiye da kilogram 400 na cholesterol, dole ne marassa lafiya su lissafta yawan sinadarin a cikin abincin.
Tebur na musamman sun isa ga ceto, suna bayyana dalla-dalla yadda yawan cholesterol ya ƙunshi gram ɗari na samfurin. Da farko, wannan ba shi da daɗi kuma baƙon abu, amma bayan ɗan lokaci, mata suna koyan ƙididdigar yawan abin da ido kawai.
Hakanan zai zama dole a iyakance yawan kayan abinci; ana cin mafi yawan nama 100 g ko kifi a rana; yakamata su zama masu karancin mai. Yana da amfani maye gurbin ƙitsen dabba da mai na kayan lambu:
- flaxseed;
- zaitun;
- sunflower.
Sun ƙunshi yawancin omega-3 da omega-6 mai kitse wanda ke wadatar da jiki tare da abubuwan haɗin gwiwa masu mahimmanci. Ya kamata a ɗauka a hankali cewa irin waɗannan mai ba su dace da soya ba, ana cinye su na musamman a cikin sabon tsari. Yayin maganin zafi na man kayan lambu, abubuwa masu amfani sun juye zuwa cutarwa carcinogens.
Ana haɗa menus tare da abinci mai wadatar fiber, wanda ke kara rage matakan cholesterol-ƙarancin yawa. Yana da kyau a hada da 'ya'yan itace, kayan marmari, ganye da hatsi a cikin abincin. Pectin yana kawo fa'idodi da yawa; ana samun shi a cikin kayan lambu da 'ya'yan itatuwa waɗanda ke da launi ja: kabewa, kankana, karas,' ya'yan itacen citrus.
Ga mata sama da shekara hamsin, yawan cin nama na yau da kullun yana taimakawa rage cholesterol. Likitoci suna ba da shawarar zaɓar turkey, kaji, naman maroƙi, naman sa. Tsuntsu yakamata ya zama mara fata, naman sa ba tare da naman kitse ba, fina-finai.
Wani yanayin da ke taimaka kawar kawarda cholesterol shine amfani da kifin ruwan gishiri:
- tuna
- kwali;
- hake;
- talla;
- tsawa.
Masu ciwon sukari yakamata su manta da kayan lemu da kayan marmari, maye gurbinsu da gurasar hatsin rai, mafi kyau duka jiya. Yi jita-jita steamed, gasa ko dafa shi.
Dokar ta dace ba kawai ga mata masu fama da ciwon sukari da kuma ƙwayar ƙwayar cuta ba sosai, maza kuma su bi shawarar da aka bayar.
Kwayoyi, kayan lambu, 'ya'yan itatuwa, hatsi
An shawarci likitocin da ke cikin cholesterol na jini su ci nutsan kwayoyi, amma da safe. Zasu iya maye gurbin Sweets gabaɗaya har ma da kawar da sha'awar ƙwayoyin carbohydrates marasa amfani. Idan mace tana son cin zaƙi, yana da amfani mutum ya ɗora kwayoyi don abun ciye-ciye. Dole ne mu manta cewa kwayoyi suna da amfani idan kun ci su ɗanye, lokacin da soya duk abubuwan da suke da amfani ya ɓace.
Ta hanyar amfani da kwayoyi a matsakaici, yana yiwuwa a cimma nasarar kunna kwakwalwa, kawar da yawan kwalayen ƙwayoyin cuta. Don kwana ɗaya, halaccin ƙwayayen kwayoyi shine gram 50, wannan ba zai ba da damar matakin abu mai kama da kitse ya tashi ba.
Yana da kyau ku ci kayan lambu, yawancinsu fiber ne, kuma 'ya'yan itatuwa cikakke ne. Fiber yana da mahimmanci don kawar da abubuwa masu lahani daga cikin jini, saturates tare da bitamin da ma'adanai.
Yaya za a rage cholesterol na jini a cikin mata bayan shekaru 50? Ku ci kowace rana isasshen adadin abincin shuka, ya kamata ya zama kusan kashi 70. Yana yiwuwa a tafasa kayan lambu, amma kar a manta cewa lokacin da za a kula da fiber na zafi a cikin waɗannan samfuran:
- beets;
- karas;
- zucchini.
Kamar abinci na nama, kayan lambu ya kamata a gasa, a dafa ko a dafa. Wasu nau'ikan kayan lambu ya kamata a cinye shi gaba ɗaya a cikin tsari irin.
Tunda an cire nau'ikan nama da yawa daga abinci, kuma dole ne jiki ya sami wani adadin furotin, masana na abinci suna ba da shawarar cin furotin na kayan lambu. Ya zama kyakkyawan madadin dabba.
Amfani da Legumes na takin kullun, hatsi na taimaka wajan inganta rayuwa, rage cholesterol. Irin wannan abincin yana da fiber mai yawa, abu, kamar, yana tara cholesterol mara kyau, an cire shi daga jiki tare dashi, saboda, kamar yadda ka sani, fiber baya narkewa a cikin narkewar abinci.
Abin da ya fi kyau har abada ki ƙi
Abincin abinci yana samar da wariyar wasu abinci daga menu, wanda ke ba da gudummawa ga haɓakar cholesterol. A cikin abincin da ke da ƙwayar cholesterol mai yawa, mace bayan shekaru 50 kada ta sami nama mai kiba, mayonnaise, man shanu, kirim mai tsami da sauran biredi mai kalori.
Daga ra'ayi na cholesterol, yolks kwai suna da lahani, ana bada shawara don rage yawan wannan samfurin a cikin abincin. Don haka yana da mahimmanci a bar samfuran da aka gama, kayan sausages, kayan lefe, kayan lefe da kayan kwalliya. A gida
Don wani lokaci, amfani da giya, yin burodi, da kowane cakulan yana da iyaka. Zai yuwu ku ci abinci mai madara, amma kefir, madara da yoghurts ya kamata ya kasance tare da ƙarancin mai.
Dangane da sake dubawa, tare da wannan tsarin abinci mai gina jiki, yana yiwuwa a iya yaƙi da cholesterol ba tare da amfani da kwayoyi ba.
Zaɓuɓɓukan Abincin yau da kullun
Likitoci sun ba da umarnin yin biyayya ga wani menu, suna ba da girke-girke masu amfani don shirya abinci na mako guda. Abincin da aka tsara yadda ya kamata shine mafi kyawun magunguna game da ƙwayar cholesterol.
Yana da mahimmanci don fara cin abinci tare da omelettes mai haske, 'ya'yan itace ko ruwan' ya'yan itace. Ana buƙatar cin abinci aƙalla sau 5-6 a rana, tumatir suna da kyau azaman abun ciye-ciye, amma mai ciwon sukari kada ya manta da adadin tumatir da aka ba da shawarar a kowace rana da yadda ake shirya su. Yana da amfani don sanya salatin daga kayan lambu, ƙara kayan lambu waɗanda ba a bayyana su ba.
Don cin abincin rana, ku ci miyan kayan lambu, soufflé naman sa, stewed zucchini ko caviar daga zucchini, kopin shayi tare da ɗan madara da ke skim da sukari kyauta. A tsakanin tazara tsakanin abincin rana da abincin dare, ana cin gurasa gari-gari, a wanke tare da gilashin fure fure.
An shirya kifin ruwan teku wanda aka dafa don abincin dare, an ƙara kayan lambu a cikin kwanon gefen, kuma ana cin porridge. Dinnerarshen abincin dare:
- gilashin kefir mai ƙarancin kalori;
- shayi tare da stevia ko wani zaki;
- 'ya'yan itace bushe.
A madadin haka, an dafa tuffa da cuku gida ko cuku mai ƙanƙan da mai ƙanƙan da keɓaɓɓiyar yogurt an shirya don abun ciye-ciye
Don sannu a hankali a ɗan rage cin abu mai da kyau, yana da amfani ku ci sha'ir tumatir miya, naman maroƙi, steamed, bishiyar bishiyar asparagus. Ya kamata ku sha ruwan 'ya'yan itace na zahiri, wanda aka matse daga samfuran da aka yarda da cutar siga. An ba shi izinin cin dankalin jaket, dafaffen nono, filletin turkey, ruwan karas. Bugu da kari, ana amfani da kayan zaitun na zahiri da na roba.
Yadda ake cin abinci tare da babban cholesterol an bayyana shi a cikin bidiyo a wannan labarin.
