Cin abinci tare da cholesterol

Cholesterol ne lipid (wani nau'i mai) wanda ke samuwa a kowace tantanin jiki, musamman ma a cikin kwakwalwa, hanta da jini. Cholesterol tana taka muhimmiyar rawa wajen rike manyan matakai, misali, a cikin samuwar kwayoyin, samar da kwayoyin hormones da narkewa. Jigon jikin mutum yana samar da adadin cholesterol, amma ana iya samun shi ta wuce haddi, yana cin abinci mai cikakke tare da fats.

Yin girman ƙwayar cholesterol zai iya haifar da sakamakon mummunan, alal misali, hadarin cututtuka na zuciya na zuciya, bugun jini. Wani babban matakin cholesterol ya kai ga samuwar ƙwayoyin cholesterol a kan tasoshin, inda thrombi ya fara. Idan irin wannan rudani na thrombus ya shiga cikin jini, zai iya haifar da rikici na tasoshin magunguna, kuma zai iya haifar da ciwon zuciya.

Mutane masu lafiya suna iya cinye gwargwadon ƙwayar cholesterol zuwa 300, kuma mutanen da ke dauke da cututtukan zuciya na zuciya har zuwa 200 mg.

Idan ya cancanta, za'a iya rage matakin cholesterol a cikin jini tare da taimakon abinci na musamman. Irin wannan cin abinci na iya daidaita yanayin cholesterol ko da ba tare da amfani da kwayoyi masu magunguna ba.

Tare da babban abinci na cholesterol

A gaskiya ma, komai abu ne mai sauƙi a nan - yana da muhimmanci don ƙayyadad da ƙwayar ƙwayoyin dabba da ƙwayar cholesterol cikin jiki. Don yin wannan, dole ne ku bi ka'idodi masu zuwa:

1. Hanyoyin da ke haɓaka ƙwayar cholesterol su ne alade mai naman alade, naman alade, kayan kiwo mai ƙanshi, abincin da aka yanka, margarine, kwakwa da man sunflower, caviar kifi, mayonnaise, sausages da tsiran alade. Ya kamata a yi amfani da su sosai sosai. Ya kamata ku manta da kowane nau'in abinci mai sauri da kuma hutu na sauri.
2. Ana bada shawara don maye gurbin duk abinci mai soyayyen tare da sutura ko aka dafa shi, akwai karin 'ya'yan itatuwa da kayan marmari. Haɗa a cikin abincinku ba cholesterol-dauke da hatsi.
3. Kashi za a iya dafa shi da 'ya'yan itatuwa mai ban sha'awa, ba tare da kara man shanu ba. Dole ne a biya basira mai kyau ga oatmeal, wanda ya rage cholesterol, kuma yana ba da jiki tare da adadin amino acid da abubuwa masu alama. Yana da kyawawa don ci oatmeal a kan komai a ciki.
4. Za a iya cin nama tare da kaza ko naman alade. Yankin naman kada ya zama fiye da 100 grams a cikin tsari da aka shirya. Kuna iya cin naman kaza ko naman kaji fiye da sau 2 a mako. Ya kamata a cire fata na kaza, domin yana dauke da babban kitsen mai.
5. A sauran kwanakin, shirya kifi. Fat a cikin kifaye ba shi da tsaftacewa da kuma karar da aka yi da polyunsaturated, wanda zai taimaka wa jiki wajen magance matsalolin haɗari na babban cholesterol.
6. Albasa da tafarnuwa suna inganta fadada da tsarkakewa da jini, zai fi dacewa da yin amfani da su ta yau da kullum, ta kara zuwa salads, da kuma sauran jita-jita.
7. Ku ci 'yan apples ko alamu a rana, don suna arziki a cikin bitamin kuma ƙarfafa ganuwar jini. Hanyoyin inabi na iya taimakawa wajen rage yawan ƙwayar cholesterol saboda mahaukaciyar aiki wanda aka samu a cikin fata. Fresh orange da karas (da kuma duk wani) ruwan 'ya'yan itace taimaka wajen ragewan cholesterol.
8. Ɗauki kaɗan a cikin sa'o'i 3-4.
9. Bugu da ƙari, samfurori da ke dauke da ƙwayar dabba, ƙwayoyin cholesterol a jini yana kara shan taba, kofi, damuwa da barasa.

Za a iya rage cin abinci rage yawan ƙwayar cholesterol lokacin da aka saukar da matakin zuwa sauƙi da kuma gyara. Don yin wannan, kana buƙatar yin gwaje-gwaje masu dacewa a kai a kai don ƙayyade adadin cholesterol a cikin jini, da kuma duba shi.