Cholesterol sashin sunadarai ne mai matukar rikitarwa. Ta hanyar dabi'a, kwayar halitta ta zama mai maye giya. A cikin jikin mutum, ana samar da kashi 70% na cholesterol (yana daidaita hanta), kuma kashi 30% suna zuwa da abinci iri-iri - mai kitse, naman sa da mai naman alade, man alade, da sauransu.
Za'a iya rarrabe jimlar cholesterol cikin haɗin kyau da mara kyau. A kashin farko, sinadarin ya dauki bangare mai aiki a wajen samar da abubuwan gina jiki, yana taimakawa kare membranes daga cikin abubuwan da basu dace ba.
Cholesterol mai cutarwa yakan zama ya haɗu a jikin mutum ya zauna a bangon ciki na jijiyoyin jini, a sakamakon wanda yake haifar da rarrabewar lumbar da ke haifar da hauhawar jini.
Don hana haɓakar cututtukan zuciya, dole ne a kiyaye ma'auni tsakanin low li highprotiins mai yawa. A cikin babban matakin LDL, ana buƙatar gyaran abinci mai gina jiki, wanda ke nuna wariyar abincin da ke haɓaka cholesterol na jini.
Abubuwan da ke haɓaka cholesterol na jini
Mafi kyawun darajar kuɗin cholesterol a cikin marasa lafiya waɗanda ke fama da atherosclerosis da ciwon sukari sun kasa raka'a 5.0. Ya kamata wannan likitan ya nemi dukkan marasa lafiya da suke so su hana samuwar kwalayen cholesterol.
Idan mai ciwon sukari ya kamu da cutar atherosclerosis, yayin da tattarawar wani abu mai cutarwa a cikin jini ya fi raka'a 5.0, to nan da nan ya ba da shawarar abinci mai gina jiki da magani. A wannan halin, don jimre wa abinci ɗaya ba ya aiki.
Kowane abinci na mutum koyaushe yana ƙunshe da abinci na cholesterol-boosting abinci. Alade mai naman alade, kaji mai duhu, da kayan kiwo tare da ɗimbin kitsen mai yana da LDL da farko. Abincin nan ya cika da ƙoshin dabbobi.
Fats na tsire-tsire ba su da halin ƙara yawan abubuwan cholesterol a cikin jiki, tunda suna da tsarin sunadarai daban. Suna yalwace mai da analogues na kitse na dabbobi, musamman, sitosterols da polyunsaturated lipid acid; waɗannan abubuwan haɗin suna ba da gudummawa ga daidaitaccen ƙwayar mai mai, yana da tasiri ga aikin jiki gaba ɗaya.
Sitosterol na iya ɗaure wa ƙwayoyin cholesterol a cikin ƙwayar gastrointestinal, yana haifar da samuwar hadaddun abubuwa waɗanda basu da matsala ga jini. Saboda wannan, lipids na asalin halitta na iya rage adadin lipoproteins mai yawa, yana ƙaruwa sosai HDL.
Ka lura cewa hadarin da ke tattare da canje-canje na atherosclerotic ya faru ne ba kawai ga kasancewar cholesterol a cikin samfura da yawa ba, har ma ga sauran wuraren. Misali, wane nau'in lipid acid yake mamaye wani abinci - mai cutarwa ko rashin gamsuwa. Misali, mai mai, ban da babban yawan kwalasta, yana da sinadarai masu narkewa da yawa.
Tabbas, wannan samfurin yana "matsala", saboda yawan amfani da shi na yau da kullun yana haifar da ci gaban atherosclerosis da rikitarwa masu dangantaka. Dangane da ƙididdigar zamani, a cikin ƙasashe inda yawancin abincin naman sa ya fi yawa, atherosclerosis na tasoshin jini yana kasancewa cikin manyan matsayi tsakanin cututtukan da suka fi yawa.
Duk samfuran dake dauke da cholesterol za'a iya kasu kashi uku:
- Rukunin "ja". Ya ƙunshi abinci, wanda ke ƙara haɓaka matakin lalata abubuwa cikin jini. Samfuran daga wannan jerin ana cire su daga menu gaba daya ko kuma iyakantacce ne;
- "Angaren "rawaya" shine abinci, wanda ke ƙoƙarin haɓaka LDL, amma zuwa ƙarami, tunda ya haɗa da abubuwan da ke daidaita metabolism na lipid a cikin jiki;
- Rukunin "kore" abinci ne wanda ke kunshe da yawan ƙwayoyi. Amma, suna da tasiri mai kyau akan metabolism mai, sabili da haka, an ba da izinin amfani da yau da kullun.
Abubuwan da ke cikin cholesterol a cikin abinci na iya haɓaka LDL a cikin jiki, tsokani ci gaban atherosclerosis. Cututtukan rikice-rikice suna ƙaruwa - haɗarin ciwon sukari mellitus, hauhawar jini, yawan zubar jini, da sauransu.
Kifin teku - kifin masara, herring, mackerel, ya ƙunshi sinadari mai yawa, amma yana wadatar da ƙwayoyin mai mai yawa. Godiya ga wannan abu, metabolism na lipid a cikin jiki an daidaita shi.
Jerin Samfura
Kayayyakin da suke kan jerin "ja" na iya haɓaka abubuwan da ke tattare da abubuwa masu cutarwa a cikin jiki, haɓaka alamun bayyanar canjin yanayin atherosclerotic da ke cikin jini yanzu. Sabili da haka, an shawarce su da su ware duk marasa lafiya waɗanda ke da tarihin cutar zuciya, cuta ta cerebrovascular.
Chicken gwaiduwa ya ƙunshi adadin adadin kuzarin cholesterol. 100 g na samfurin ya ƙunshi fiye da 1200 MG na mummunan abu. Lkaya daga cikin gwaiduwa - 200 MG. Amma kwai samfuri ne mai ma'ana, saboda ya ƙunshi lecithin, wani sashi wanda aka yi niyya don rage LDL.
Shrimp ba da shawarar ba. Majiyoyin kasashen waje sun nuna cewa har zuwa 200 MG na LDL yana dauke da 100 g na samfur. Bi da bi, na gida suna samar da wasu bayanan - game da 65 MG.
Ana samun adadin kuzarin cholesterol a cikin abinci masu zuwa:
- Kwakwalwar naman sa / naman alade (1000-2000 mg da 100 g).
- Alade na yara (kimanin 500 MG).
- Naman kudan zuma (400 MG).
- Sausages da aka dafa (170 MG).
- Naman kaji mai duhu (100 MG).
- Babban mai cuku (kimanin 2500 mg).
- Kayayyakin madara 6% mai (23 MG).
- Egg foda (2000 mg).
Kuna iya haɓaka jerin abubuwan abinci da aka haramta tare da tsami mai tsami, maye gurbin man shanu, margarine, abinci nan take, caviar, pate hanta. Don bayani, hanyar dafa abinci ma yana da mahimmanci. Abincin da aka soya yana da yawa a cikin adadin kuzari, saboda haka suna iya ƙara yawan matakan LDL. Kuma masu ciwon sukari an contraindicated gaba daya.
Ba za a iya haɗa samfuran daga ƙungiyar "ja" a cikin menu don mutanen da ke da haɗarin kamuwa da cutar atherosclerosis ba. Abubuwan da ke haifar da tashin hankali wanda ke kara saurin kamuwa da cutar sun hada da:
- Tsarin kwayoyin halitta;
- Kiba ko kiba mai yawa;
- Hypodynamia;
- Rashin lafiyar metabolism;
- Rashin narkewar sukari (ciwon sukari);
- Hawan jini
- Shan taba, shan giya;
- Tsufa, da sauransu.
A gaban ɗaya ko biyu daga abubuwan da ke tayar da hankali, ya zama dole a bar ƙimar abinci daga jerin "ja". Ko da ƙara ƙarancin LDL a cikin irin waɗannan mutane na iya tsokani atherosclerosis.
LDL-bunkasa abinci
Jerin rawaya ya haɗa da waɗancan abinci waɗanda suka haɗa da ƙananan lipoproteins mai yawa. Amma halinsu shine cewa sun ƙara matakin LDL ƙarancin. Haƙiƙar ita ce ban da ɓangaren mai mai kamar mai, suma suna ɗauke da kitse mai ƙoshin lafiya ko wasu abubuwan da ke da amfani ga jiki.
Misali, naman alade, wasa, turkey ko fillet kaza sune tushen furotin mai sauri wanda ke taimakawa matakan girma da yawa, wanda ke haifar da raguwar LDL.
Kayayyaki daga jerin rawaya suna da furotin da yawa. Dangane da binciken da Americanungiyar forungiyar Amurika don yaƙar Canjin Atherosclerotic Canje-canje, ƙaramin adadin furotin ya fi cutarwa ga jikin mutum sama da ɗaga mummunan kwayar cuta. Rashin ƙarancin furotin yana taimaka wajan rage sunadarai a cikin jini, tunda sunadarai sune babban kayan gini don kyallen takarda da ƙwayoyin rai, a sakamakon haka, wannan yana haifar da rushewar hanyoyin da yawa a cikin jikin mutum.
Tsarin rashi na furotin, ana lura da matsalolin hanta. Yana fara samar da wadataccen abinci mai yawa. Suna cike da lemun tsami, amma talaka ne a cikin furotin, don haka suka bayyana cewa sune mafi hadarin kamfani na cholesterol. Bi da bi, saboda karancin furotin, haɓakar HDL yana raguwa, wanda ke tsoratar da mummunar rikicewar ƙwayar cutar lipid kuma yana ɗayan abubuwan haɗari don atherosclerosis. A irin waɗannan halaye, da yiwuwar haɓaka cirrhosis, biliary pancreatitis, hepatosis mai ƙiba yana ƙaruwa.
A lokacin jiyya na babban LDL, ana bada shawara don cin abinci daga jerin "rawaya". Tsarin ya hada da:
- Roe nama.
- Abincin zomo.
- Konin.
- Chicken nono.
- Turkiyya.
- Cream 10-20% mai.
- Goat madara.
- Mai 20% mai.
- Kayan kaji / quail qwai.
Tabbas, an haɗa su cikin abinci a ƙarancin adadi. Musamman a kan tushen ciwon sukari; idan mai haƙuri ya kasance kiba. Amfani da samfuri mai kyau daga “rawaya” zai amfanuwa da jiki ya kuma inganta ƙarancin furotin.
Jerin Samfuran Green
Jerin kore ya hada da mackerel, rago, stellate sturgeon, kifin, eel, sardines a cikin mai, herring, trout, pike, crayfish. Kazalika da cuku na gida, cuku mai ƙarancin mai, mara mai ƙanƙan kai.
Akwai mai yawa cholesterol a cikin kayayyakin kifi. Ba shi yiwuwa a lissafa adadin daidai, tunda duk ya dogara da nau'in samfurin. "Kifi cholesterol" yana amfanuwa da jiki saboda yana da kayan haɗin guba mai guba.
Kifi bai haɓaka matakan LDL ba, yayin ƙarfafa ganuwar jijiyoyin jini, wanda yake da matukar muhimmanci ga masu ciwon sukari. Hakanan yana rage girman atherosclerotic plaques, yana haifar da rushewar karatunsu.
Kasancewar kifin dafaffen / gasa a cikin menu yana rage haɗarin cututtukan zuciya da jijiyoyin jini, cututtukan cututtukan cututtukan da kashi 10%, kazalika bugun zuciya / bugun zuciya - haɗarin haɗari na atherosclerosis.
Sauran abinci wanda ya shafi cholesterol na jini
Jirgin atherosclerotic shine fat mai ɗaukar nauyi wanda ke jingina a jikin bangon ciki na jirgin. Yana takaita lumen daga ciki, wanda hakan ke haifar da ketarewar yaduwar jini - wannan yana shafar lafiyar da yanayin. Idan jirgin ya toshe gabaɗaya, mara lafiya na iya mutuwa.
Increasedarin haɗarin haɗari yana haɗuwa da abinci mai gina jiki da cuta na mutum. Bayanan ƙididdiga: kusan dukkanin masu ciwon sukari suna fama da kwayar cutar cholesterol a cikin jini, wanda ke da alaƙa da halayen cutar ƙwaƙwalwa.
Ka'idar cholesterol ga lafiyayyen mutum, wanda zai samu daga abinci, ya bambanta daga 300 zuwa 400 MG kowace rana. Ga masu ciwon sukari, har ma da LDL na al'ada, ƙa'idar ta ragu sosai - har zuwa 200 MG.
Sanya samfuran da basu da sinadarin cholesterol a cikin abun da ke ciki, amma suna haifar da haɓaka ƙananan lipoproteins mai yawa:
- Soda mai dadi shine samfuri wanda ya ƙunshi yawancin carbohydrates mai narkewa da sukari da yawa, wanda ke mummunan tasiri kan matakan metabolism da metabolism metabolism. A cikin menu na masu ciwon sukari an haramta;
- Kayan kayan kwalliya - kek, cuku, lewi, zazzage, kuli, sauransu Yawan irin waɗannan samfuran haɗari ne mai kiba, damuwa na rayuwa, sukari mai jini a cikin ciwon sukari. Bi da bi, waɗannan abubuwan suna haifar da samuwar manyan filayen atherosclerotic;
- Alkahol an nuna shi ta hanyar adadin kuzari, "wofi" makamashi, yana lalata tasoshin jini. Ga kowane nau'in ciwon sukari, ba a yarda da 50 g na bushe giya mai bushe ba;
- Kodayake kofi ba shine samfurin dabba ba, amma cholesterol yana ƙaruwa. Yana da cafestol, sashi wanda ke aiki a cikin hanji. Yana haɓaka ɗaukar ƙwayar LDL zuwa cikin jini. Kuma idan kun ƙara madara a cikin abin sha, to, HDL fara raguwa.
A ƙarshe: menu na masu ciwon sukari da mutanen da ke da haɗarin atherosclerosis ya kamata ya bambanta da daidaita. Tabbatar ku ci 'ya'yan itatuwa da yawa, kayan lambu, kula da tsarin sha. Babu buƙatar daina nama - furotin yana da mahimmanci ga jiki. Idan kun ƙi abinci daga jerin "ja", to, zaku iya inganta haɓakar lipid da rage LDL.
Wadanne abinci ne ke dauke da sinadarin cholesterol mai yawa a cikin bidiyon a cikin wannan labarin.
