Kasancewar cholesterol a jiki yana da mahimmanci. Shine wanda ya ba da gudummawa ga samar da bitamin D, manyan kwayoyin halittar jima'i na mace, har ma yin aiki na yau da kullun na rigakafi ba zai yiwu ba tare da cholesterol.
Yawancin binciken likita sun nuna cewa akwai ingantacciyar alaka tsakanin lafiyar mutum da kuma matakin cholesterol a cikin jininsa. Idan akwai wani abu mai kama da mai mai ƙiba, to, haɗarin haɓakar atherosclerosis da samuwar kashin jijiyoyin jiki fara haɓaka.
Irin waɗannan canje-canjen na iya haifar da ciwon zuciya, bugun jini na ischemic, da sauran matsaloli tare da zuciyar mutum da jijiyoyin jini. A takaice dai, don hana ci gaban wadannan cututtukan, yana da mahimmanci a kula da abinci na musamman wanda ke hana haɓakar cholesterol a cikin mata.
Abincin abinci na babban cholesterol
Don darajar ƙananan ƙwayar cholesterol, dole ne a mance da tsarin abinci na musamman. An kwatanta shi da ɗan ƙaramar mai, wanda zai sa ya yiwu a rage ƙananan ƙwayoyin cuta (ana kuma kira shi mara kyau) kuma a guji magani tare da magunguna.
Idan abu mai kama da jini ya kasance mai yawa, to ya kamata a sanya abincin a bisa abubuwan da ake buƙata masu zuwa:
- Fats na kayan lambu (wanda ba a gamsar da shi) na iya runtse cholesterol;
- Dabba da kitse na roba suna haifar da tsalle-tsalle a cikin cholesterol (cikakken);
- kifi da abincin teku suna daidaita abubuwa na triglycerides da cholesterol (monounsaturated).
Lokacin da ake tattara tsarin abincin hypocholesterol mai hankali, yana da mahimmanci da farko kayi la'akari da duk kaddarorin kayayyakin abinci da kuma ikonsu na tasiri ga jikin mace.
Jerin samfuran
Kayayyakin madara. Dole ne ya kasance tare da ƙarancin mai. Milk yana samar da ƙarancin kitsen 1.5, kefir da yogurt - matsakaicin 2, da cuku - 35 bisa ɗari. Wajibi ne don kare kanka gwargwadon iko daga cin kirim mai tsami, man shanu da kirim. Yin amfani da margarine yana contraindicated, rage cin abinci cire duk waɗannan samfurori nan da nan.
Kayan lambu Zai yi kyau a zabi mai kayan lambu, zaitun. Yana da shi a cikin nauyi rage karfin matakin cholesterol mara kyau. Idan ana amfani da allurai, zaku iya biyan mai:
- waken soya;
- Gyada
- masara;
- sunflower.
Nama. Mafi fifiko ga nau'ikan da ke durkushewa: naman sa, naman maroki da rago. Kafin dafa abinci, zai fi kyau a yanke ƙaƙƙarfan yadudduka a kan nama. Karyata musanta kanka wani samfurin ba da shawarar ba.
Ba tare da jan jan nama ba, anaemia na iya farawa, musamman a cikin yara mata. Kar ku manta game da tsuntsu. Abincin da ya dace zai kasance tare da turkey. Anan ya fi kyau a kula da abinci da aka gama ƙare tare da taka tsantsan kuma kar a saka su cikin abincin ku.
Kasancewa. Zai fi kyau nesa da hanta, kwakwalwa da kodan, saboda suna ɗauke da adadin kuzari mai yawa, wanda ke haifar da farin jini a cikin mata.
Kifi. Idan ana tasirin cholesterol na jini, to kifin yakamata ya kasance akan teburin kowace rana. Ya ƙunshi acid na omega-3, wanda ya rage rage haɗarin ci gaban zuciya da cututtukan jijiyoyin jiki. Manyan acid mai daskararre sun ƙunshi: ruwa, tuna, kwalin. Zai fi kyau kauracewa squids da caviar kifi.
Qwai. Yolks na iya ƙunshe da adadin ƙwayar cholesterol mai yawa. An ba da shawarar su yi amfani da ƙai 4 fiye da mako ɗaya, amma a cikin furotin ba za ku iya iyakance kanku ba.
Kayan lambu da 'ya'yan itatuwa. Kowace rana kuna buƙatar haɗawa da akalla 400 g kayan lambu da 'ya'yan itatuwa a cikin menu. Godiya garesu, yana yiwuwa ba kawai don rage cholesterol a cikin mata ba, har ma don kafa aikin ƙwayar gastrointestinal. Tare da babban matakin wannan abu a cikin jini, ya fi kyau ku ci beets, avocados, eggplant da inabi. Waɗannan samfuran suna ƙunshe da babban taro na abubuwa na musamman - flavonoids, waɗanda ke taimakawa don cire ƙwaƙwalwar ƙarancin ƙima daga jiki.
Kayan abinci. Za mu haɗa waɗancan abincin da ke da wadataccen carbohydrates a cikin wannan rukuni - waɗannan sune taliya mai alkama na durum da gurasar hatsin rai-alkama, domin sune tushen ingantaccen ƙarfi, a hanyar, wannan kuma ya shafi kyawawan masu zuwa nan gaba, wanda shine mahimmanci don magance karuwar ƙwayar cholesterol yayin daukar ciki.
Legends Wake, wake, waken soya da sauran wake suna da furotin kayan lambu mai yawa. Bai kamata a manta da su ba, musamman idan akwai tsananin hana kai a nama.
Barasa. Abin da zai ishe shi zai yi amo, amma ana bada shawarar giya don rage yawan abinci da keɓaɓɓen jini, amma (!) Cikin ƙarancin matsakaiciyar magani. Yana taimakawa ragewar gani da jini kuma yana hana farawar thrombosis.
Kwayoyi - ingantacciyar hanyar samar da mai. Dangane da bincike da yawa, walnuts ne waɗanda suka sami nasarar jagoranci a cikin rage ƙwayar cutar cholesterol.
Idan mace ta kowane zamani tana da cholesterol mai yawa, to dole ne ta ware abincin mai, musamman yin burodi da cakulan.
Don daidaita abubuwan da ke cikin jini, ya zama dole ba kawai don saka idanu akan abincinku ba, har ma kada ku manta da damuwa game da matsakaici na jiki. Wannan na iya zama aikin tilas da safe ko tafiya da sauri. Bugu da kari, ba tare da cewa idan akwai wani shan taba, yana da kyau a rabu da shi.
Abin da mace ke ba da damar abinci
A lokacin irin wannan abincin, ya fi kyau a fi son dafaffen, stewed da steamed abinci. Kashewa ya kamata ya faru tare da mafi ƙarancin mai. Idan babu isasshen ruwa don shirya tasa, to za a iya maye gurbin man gabaɗaya da ruwa, amma a cikin hadaddun zaka iya amfani da magunguna don rage cholesterol.
Abincin karin kumallo - ana iya haɗawa da g 150 na buckwheat da aka dafa a ruwa, wani yanki na 'ya'yan itatuwa mara kyau, teas ko kofi ba tare da sukari ba (zaku iya amfani dashi da madadin),
Za a iya cin abincin rana tare da salatin wanda aka girka tare da ruwan lemun tsami ko man zaitun. Sha shawarar sabon ruwan 'ya'yan itace karas matsi. Kimanin bautar 250 g.
Don abincin rana, zai yi kyau a yi amfani da 300 ml na kayan lambu miyan, steamed nama patties (150 g), iri ɗaya na kayan lambu da aka soya, yanki na burodin bushe da gilashin ruwan lemun tsami, wannan abinci ne na yau da kullun.
Da rana, macen da ke da ƙwayar cutar ƙwaƙwalwa a cikin jini na iya samun abin bauta (120 g) na oatmeal da gilashin ruwan 'ya'yan itace apple.
Don cin abincin dare, zai yi kyau ka dafa 200 g na steamed ko gasasshen kifi, kayan lambu mai dafaffen burodi, wani burodin da aka bushe da gilashin kowane shayi.
Bugu da kari, abincin yana iya zama mai inganci tare da nau'ikan ganye na ganye, alal misali, daga:
- kwatangwalo;
- buckthorn;
- masara stigmas;
- mahaifiyart;
- dawakai;
- hawthorn;
- ruhun nana.
Wadannan tsire-tsire suna da amfani ba wai kawai don haɓaka sautin gaba ɗaya ba, har ma sun zama ingantacciyar hanyar hana thrombosis.
