Jigon jikin mutum yana samar da cholesterol, wanda yake buƙatar aiki. Matsalar ita ce sau da yawa a cikin jini akwai wucewar cholesterol, wanda ya haifar da cigaban atherosclerosis, bugun jini da cututtuka na zuciya. Ana cin abinci mai yawan gaske, muna ƙin bayyanar tsaka-tsalle a cikin tasoshinmu. A cikin yaduwar jini, cholesterol ya danganta zuwa kwayoyin sunadarai, ta haka yana samar da irin lipoproteins. Wadannan mahalli masu ilmin halitta suna rarraba su da nauyin sunadarai masu yawa da ƙananan sunadarai a cikinsu. Tsarancin lipoproteins masu yawa sun ƙunshi karin furotin ("cholesterol" mai kyau). Su ne m, ƙananan microparticles wanda ke dauke da wuce gona da iri cholesterol zuwa hanta. A hanta, an yi gyaran ƙwayar cholesterol da yawa kuma an fitar da bile a cikin hanyar bile. Lipoproteins na low density dauke da ƙananan furotin, sun fi girma da ƙasa da ƙananan barbashi. Yawanci sau da yawa ƙoƙarin zauna a cikin jiki, ajiye a kan ganuwar arteries kuma samar da cikas ga jini na al'ada. A sakamakon haka, an kafa yatsun jini, yana taimakawa wajen hadarin cututtukan cututtuka. Ana kira lipoprotein low-density "cholesterol" mara kyau. To, yaya za ku ci yadda ya kamata idan kuna da high cholesterol?
Haddarin abun ciki na ƙananan lipoproteins mai girma da ƙananan jiki a cikin jikin mutum daban ne kuma suna dogara ne akan halaye na kwayoyin, a kan cututtuka masu ƙulla, da kuma hanyar rayuwar mutum. Ƙara yawan lipoproteins mai girma, ƙananan haɗarin matsalar lafiya. Ana haifar da lipoproteins low-density ta hanyar irin waɗannan abubuwa: hasara, nauyi, shan taba, ciwon sukari, danniya.
Nasarar inganta yawan jini kuma yaqi "mummunan cholesterol" zai taimaka wajen kula da abinci. Ka'idojinsa mai sauƙi ne: kauce wa cin abinci da ƙwayoyin cholesterol.
Ana bada shawara don rage yawan amfani da ƙwayoyin dabba, tabbatar da cewa yawancin nama na yau da kullum baya wuce 100 grams. Abincin zai fi dacewa don jin dadin - kaji ko naman saƙar zuma, fata daga tsuntsu dole ne a cire. Ka manta game da wanzuwar tsiran alade da kayan abincin giya - ku ci nama na nama.
Mayonnaise, m kirim mai tsami da man shanu don amfani a cikin adadin kuɗi. Butter - ba fiye da 10 grams kowace rana. Abincin baitun ne kawai ƙananan mai.
Legumes - zaka iya yin wani abu. Cereals suna a cikin nau'i na hatsi da soups. Rice ne zai fi dacewa launin ruwan kasa. Alkama da aka shuka yana da amfani.
Ka guji abinci mai soyayye, fifiko da aka ba dafa shi ko kuma fashe. Yana da ban sha'awa cewa, bisa ga sababbin binciken, amfani da ƙwayoyin kaza a cikin abincin ba zai shafi tasirin cholesterol cikin jini ba.
Masu kwarewa a fannin abincin abincin ganyayyaki ga yawan sukarin cholesterol sun bada shawarar rage cin abinci tare da abun ciki na fiber, don haka adadin yawan adadin kuzari da mai ba shine fiye da 20-30% na kullum ba. Fiber yana ɗaukar cholesterol kuma ya hana ta sha a cikin sashin gastrointestinal.
Ku guje cin cin cakulan da salila, da wuri, jam, ice cream da wuri.
Yana nuna amfani da kayan lambu, 'ya'yan itatuwa, hatsi wanda babu cholesterol da yawan fiber. Lokacin zabar abinci, zabi ruwan fiber-ruwa mai narkewa: apples, grapefruits, karas, legumes, kabeji da oatmeal.
Gishiri da tafarnuwa da ƙwayoyi suna rage yawan cholesterol, don haka yana da daraja tare da su a cikin abincin yau da kullum. Inabi da ke dauke da flavonoids a cikin fata zai iya taimaka wajen rage yawan cholesterol. Beet da kuma gwoza ruwan 'ya'yan itace, avocado' ya'yan itatuwa ma da amfani.
Ku guje wa naman grying da abinci. Don dafa abinci, maye gurbin fatsin da suke da karfi ko da a cikin dakin da zazzabi, tare da ƙwayoyin ruwa mai tsoka, misali sunflower, rapeseed ko man zaitun. Man kayan lambu suna da babban amfani - saboda phytosterols suna shiga cikin abin da suke ciki, suna tsoma baki tare da maye gurbin cholesterol a cikin gastrointestinal tract. An bayar da rahoton cewa yin amfani da ƙwayar ƙwayoyi masu yawa a cikin abinci irin su tsaba da kwayoyi na iya rage matakin "mummunan" cholesterol. Ana kuma nuna man fetur da kuma bugu da ƙwayoyin salts iri-iri. Ana bada shawara don cika alkama da man zaitun tare da ƙarin ruwan 'ya'yan lemun tsami.
Tare da makasudin makasudin hana cutar cututtukan zuciya, likitoci sun bada shawarar yin amfani da kifi mai kyau. Yana dauke da omega-3 acid fatty acid, wanda ya rage matakin "mummunan" cholesterol da kuma normalize fat metabolism. Ya kamata kifi ya zama sau 3-4 a mako. Yana da kyau cewa Eskimos, a cikin abincin abin da kifaye ya ci gaba, bazai sha wahala daga atherosclerosis ba. Hakanan zaka iya amfani da man fetur. An bada shawarar da za a ci shi a cikin kowane nau'i kowace 3-4 hours.
Muhimmiyar mahimmanci wajen rage ƙwayar cholesterol ana amfani da bitamin, microelements da ma'adanai. Mafi mahimmanci a cikin wannan hanya shine bitamin A, E, C, B bitamin, L-carnitine, selenium, chromium, pantetine, zinc da alli.
Yana da kyawawa don ƙoshi da abinci mai gina jiki da magani. Don rigakafi da magani mai mahimmanci ana amfani da su: kare fure, hawthorn, magungunan masara, horsetail, Mint, motherwort, buckthorn. Yanzu kun san yadda za ku ci yadda ya kamata tare da yawan ƙwayar cholesterol kuma ku ci kawai abinci masu amfani.
Ka ba kanka aikin jiki na jiki a kan tsokoki, akalla minti 40 a rana.
Ku guje wa matsalolin damuwa kuma ku yi bankwana ga shan taba. Rage yawan amfani da kofi. A saka idanu a kullum bisa matakin jinin cholesterol, yin nazarin jini mai zurfi. Wannan zai taimake ka ka daidaita abincinka da salonka.
Kasance lafiya!