Telesterol tebur a cikin ƙanana da abinci

Cholesterol wani fili ne na kwayoyin halitta, wanda aka sanya shi a cikin membranes, kuma ana samar da sashi ta abinci.

Yana shiga cikin aikin jiki. Ya narke a cikin mai kuma ya yi akasin haka, ba ya narke cikin ruwa.

A cikin ƙimar da aka yarda, cholesterol yana yin ayyuka da yawa: yana halarta a cikin samar da kwayoyin halittu, yana haɓaka samar da bitamin D, da kuma haɗin bile.

Tushewar cholesterol yana ragewa tare da kwayoyi da abinci mai kyau na cholesterol. Harshen dabarun ƙarshe wanda ke taka muhimmiyar rawa wajen kiyaye lafiyar tsarin cututtukan zuciya.

Bad da kyau cholesterol

Jiki yana samar da kashi 80% na kayan, ragowar 20% sun fito ne daga abinci. Wannan yanki ne da za'a iya rage shi da abinci mai gina jiki a cikin tsawan girma.

Yawancin cholesterol ana rarrabe zuwa "cutarwa" da "amfani".

Kowannensu yana yin ayyukansa:

1. LDL (mai cutarwa) ya bazu abubuwa masu mahimmanci tare da kwararar jini, yana ba da izinin jini. Yana da narkewa kaɗan, tare da haɓakar taro a cikin jini ana ajiye shi akan bango a cikin nau'i na filaye. LDL na yau da kullun yana haifar da cutar sankara, bugun jini, bugun jini, bugun zuciya, da ƙara haɗarin ciwon kansa.
2. HDL (yana da amfani) yana narkewa, tare da karuwa da yawa ba'a saka shi a bangon ba. Kyakkyawan lipoproteins shine yake samarwa ta jiki kuma baya cika adadinsu saboda abinci. Suna taka muhimmiyar rawa a cikin aiki na jiki: suna rage cholesterol mai cutarwa, suna hana tara ajiya a jikin bango, ana canza su daga gabobin kwayar don juya su cikin abubuwa masu mahimmanci.

Sanadin lalacewar tarbiyya da kuma rabo daga LDL / HDL sune:

• rashin abinci mai gina jiki;
• ciwon sukari mellitus;
• shan wasu magunguna;
• matsanancin nauyin jiki;
• dabi'ar gado;
• canje-canje na hormonal;
• tsufa;
• take hakkin hanyoyin rayuwa.

Ba wai kawai ka'idar LDL da HDL suna taka rawa ba, har ma da daidaita su a tsakanin kansu. Muhimmin mahimmanci a cikin sarrafa cholesterol shine abinci mai dacewa.

Ana amfani da canjin abincin a matakin farko na gyara na alamu masu tsayi. Magunguna ne na abinci wanda ake la'akari dashi shine babban liba don tasiri tasirin cholesterol. Godiya gareshi, yana yiwuwa a rage alamun zuwa 15%. An ba da umarnin rage ƙwayar cholesterol idan babu haɗarin cutar zuciya.

Abun cikin samfura daban-daban

Bukatar mutum a kullun game da cholesterol shine kimanin g 3. Jikin da kansa zai iya samar da kimanin g 2. Don shirya abincinku yadda yakamata, kuna buƙatar lissafta adadin abin da zai yarda da cholesterol.

An gabatar da bayanan a cikin cikakken teburin da ke ƙasa.

Cholesterol ba ya cikin samfuran ganye. Amma amfani da wasu kayan abinci da soyayyen suna motsa jiki ya wuce kima na kwayoyin halitta. Kula ba kawai ga cholesterol ba, har ma don abubuwan da ke cike da ƙima a cikin abinci. Hanyar dafa abinci ana la'akari dashi. Kulawa da zafi yadda yakamata yana rage cutan da tasa.

Menene trans fats?

Trans fats (TFA) - ɗayan nau'ikan kitsen mai, kayan da aka daidaita yayin aiki. A ƙarƙashin tasirin zazzabi, ƙwayar mai tana canzawa kuma transisomer ya bayyana a ciki, in ba haka ba ana kiranta trans fat.

An bambanta nau'ikan mai mai biyu: na asali na asali kuma an samo shi ta hanyar wucin gadi (hydrogenation na kitse mai ɗorewa). Na farkon suna cikin ƙananan adadi a cikin kayan kiwo, nama. Bayan hydrolysis, abubuwan da suke ciki na iya ƙaruwa zuwa 50%.

Bayan bincike da yawa, mummunan tasiri kan lafiyar wannan kayan ya kasance:

• ƙananan cholesterol mai kyau;
• iya tsokanar kiba;
• rushe metabolism;
• haɓaka matakin mummunan cholesterol;
• sami damar haɓaka haɗarin cututtukan zuciya;
• shafi ci gaban ciwon sukari da cutar hanta.

A yau, kusan dukkanin kayayyakin burodi suna dauke da margarine. Abubuwan da ke da wadatar jiki masu dumbin yawa sun hada da abinci mai sauri da kuma abubuwan dacewa. Duk abin da ya ƙunshi margarine ya ƙunshi fats mai trans.

Ka'idojin yau da kullun shine kimanin g 3. A kowane samfurin, abun cikin bai kamata ya wuce 2% na yawan kitse ba. Don shirya abincinku, ana bada shawara don amfani da teburin. Yana nuna abun da ke cikin fats na abinci.

Waɗanne abinci ne ke ɗauke da mafi yawan faffan trans? Wannan jeri ya hada da:

• dankalin turawa, dankalin turawa - ya ƙunshi a cikin kunshin ɗaya farashin yau da kullun na TJ - kimanin 3 g;
• margarine - ya ƙunshi babban adadin abubuwa masu cutarwa;
• Fries ɗin Faransa - ya ƙunshi TJ sau 3 fiye da yadda aka saba yau da kullun - 9 g;
• cake - samfurin kayan kwalliya ya ƙunshi 1.5 g na abu.

Tare da haɗarin cutar cuta da jijiyoyin jini, ya zama dole a rage yawan amfani da abinci a cikin mai mai mafi kyau.

Don yin wannan, dole ne:

• maye gurbin hanyar maganin zafi - maimakon soya, yi amfani da tururi ko yin burodi a cikin tanda;
• ware haramcin amfani da yaduwa da margarine;
• cire abinci mai sauri daga abincin;
• lokacin sayen kayan kwalliya, kula da marufin - ana nuna adadin TG a wurin.

Bidiyo daga Dr. Malysheva:

Abincin cholesterol

Idan an gano ƙwayar cholesterol, gwargwadon dalilin, ana wajabta magani. Yawancin lokaci a matakin farko, gyarawarsa ya ƙunshi canji a abinci. Wannan yana tabbatar da cire adadin LDL mai yawa kuma yana hana tarawa. A yayin binciken, an gano cewa samfuran samfurori da yawa tare da ɗimbin lambobin halitta na ƙananan ƙwayoyin cuta. Normalization daga cikin alamun yana ɗaukar watanni 2-3.

Samfuran da ke rage ƙananan ƙwayoyin cuta:

1. 'Ya'yan flax - ingantaccen sashi wanda yake rage LDL. Lokacin amfani da har zuwa 40 g kowace rana, ana lura da raguwar 8%.
2. Bran - saboda yawan abun cikin fiber, yawan LDL a cikin hanji yana raguwa, akwai saurin janye abubuwa daga jiki.
3. Tafarnuwa - Man tafarnuwa yana iya rage LDL da kashi 10%, kuma yana iya rage jini.
4. Allam da sauran kwayoyi suna da tasiri sosai a bayanin furotin na gaba ɗaya.
5. Dabbobin - abincin da yakamata a hada shi cikin abinci a cikin tsawan girma. Mai ikon rage LDL har zuwa 10%.
6. Ganyen shayi tare da lemun tsami - Yana kawar da gubobi, yana daidaita metabolism na abinci mai guba.
7. Ja 'ya'yan itatuwa / kayan lambu - rage cholesterol jini har zuwa 17%.
8. Turmeric - kayan yaji na zamani, wanda ke da amfani mai amfani a kirga na jini, yana rage kumburi, yana daidaita narkewar abinci.

Bitamin da abinci don haɓaka aiki

Don sakamako mafi girma, an haɗu da abinci na cholesterol tare da hadaddun bitamin, abubuwan abinci, ganye:

1. Niacin - Muhimmin bitamin da ke aiki a jiki. Yayi daidai da yanayin jijiyoyin jini, yana rage bayanan lipid, yana hana ci gaba da cututtukan cututtukan zuciya. Bugu da kari, yana da amfani mai amfani ga tsarin juyayi.
2. Omega 3 - yana ba da gudummawa ga daidaitawar duk abubuwan haɗin bayanin martaba na lipid. Samun hanyar ƙarin aikin yana rage haɗarin cututtukan SS, haɓakar jini, da hana haɓakar ƙwaƙwalwar jini da zub da jini.
3. Tushen lasisi - shuka mai magani wanda yake da tasiri mai yawa. Hakanan ya hada da rage yawan cholesterol. Broth da aka dafa yana taimakawa cire ƙwayar cholesterol daga jiki.
4. Propolis tincture - Magani na halitta wanda zai taimaka tsaftace tasoshin cholesterol mai lahani.
5. Folic acid - Ana ɗaukar bitamin mai taimako don rage alamun. Tare da karancinsa, haɗarin cututtukan zuciya yana ƙaruwa.
6. Harshen Tocopherol - bitamin mai mai narkewa tare da kaddarorin antioxidant. Taimakawa rage matakan LDL, yana hana ƙirƙirar filayen cholesterol.
7. Linden inflorescences a cikin maganin mutane ana amfani dasu don cire gubobi daga jiki. Tarin yana da tasirin cholesterol, yana taimakawa rage nauyi.

Biye da abincin cholesterol ba kawai game da rage yawan cin abinci bane. Wannan hani ne a abinci, matsewar abinci tare da bambanci da bin ka'idodi na jiki. A yawancin halaye, bin abinci yana ba da wasu nasarori. Amma wasu marasa lafiya suna buƙatar magani.

Rage abinci cholesterol abinci shine matakin farko a cikin yaƙi da hypercholesterolemia. Hanyar da ta yi kama da haɗuwa tare da aikin jiki yana rage yawan aiki zuwa 15%.