Kusan ka ji labarin "mummunan" da "mai kyau" cholesterol. Kuma tun da yake ɗaya daga cikin su "mai kyau", zakuyi damuwa da cin zarafin cholesterol da shawarwari don gaggauta rage shi. Me yasa, idan ya kasance mai kyau?
Gaskiyar ita ce akwai cholesterol, wanda muke cinye tare da abinci (abinci), kuma akwai whey, wanda yake samar da jikin kanta. LDL da HDL suna da kyau kuma suna da kyau, bi da bi. Su duka kwayoyin ne da kuma samar da jiki bisa ga abin da kuke ci, da abin da ke shiga. Cigaba daga duk abin da ke sama, ya zama fili cewa cin abinci don rage cholesterol (mummunan!) Ya kamata mu ƙarfafa jikinmu don samar da HDL da ƙananan LDL.
Cholesterol ayyuka
Kyakkyawan ƙwayar cholesterol - lipoproteins mai tsayi, yana da hannu wajen gina kwayoyin jiki, "tsaftacewa" jini daga dan uwansa biyu, haɗakar da kwayoyin hormones da kuma alhakin watsa kwalaran ƙwayoyi.
Magungunan lipoproteins marasa kyau, masu clogs na jini, wanda ya rage da haske ga jini, wanda ya haifar da infarction, angina pectoris, thrombi.
Abinci
Fats
Abinci don rage yawan ƙwayar cholesterol ya kamata ya ƙunshe da mafi yawan ƙwayar mikiya, tun da sune farkon ma'auni akan ƙaddara yawan LDL. Wannan yana nufin cewa, idan ya yiwu, kana buƙatar maye gurbin nama tare da kifaye da tsuntsaye maras kyau, kada ku cike da man shanu da kayan mai mai lada. A lokaci guda kuma, ya kamata ka kara amfani da man zaitun, kuma mafi daidai, maye gurbin sauran ƙwayoyin mai da man zaitun, domin yana dauke da ƙwayoyin da ba a ƙinƙasa ba cewa "tsabta" jikin mummunar zafin jiki.
Qwai
Game da ƙwai, alamun wariyar launin fata na karshe shekaru da dama, idan ba ƙarni ba. Haka ne, gwaiduwa ya ƙunshi mai yawa cholesterol abinci - 275 MG tare da kowace rana kashi na 300 MG. Duk da haka, zaku iya samun qwai 3 a cikin mako tare da lamiri mai tsabta kowane. Idan kana so sau da yawa, zaka iya tafiya a kan abincin don rage cholesterol: dafa nama daga 1 gwaiduwa da kuma 2 zuwa 3 sunadarai.
Pectin
Ganyaye, hatsi da masara su ne aboki mafi kyau ga waɗanda ke neman samfurori don rage yawan cholesterol. Suna kunshe da fiber na pectin, wanda ya hada da cholesterol, kamar man zaitun.
Halbi kopin hatsi a rana ba yawa ba ne, amma ya isa ya rage LDL.
'Ya'yan inabi
Mafi kyawun 'ya'yan itace don rage cholesterol ne tsirrai. Doctors bayar da shawarar kofuna waɗanda 2.5 na kwayo yanka kowace rana, wanda, a cikin ra'ayi, zai rage cholesterol by 8% a cikin 'yan makonni. Kada ka manta da wadannan kashi takwas - rage cholesterol ta kashi 2% yana rage yawan hadarin zuciya.
Weight
Magungunan likita sun dade da yawa suna ganin wani abu ne mai kyau: mafi girman jikin jiki, yawancin cholesterol shine jiki. Saboda haka, don rage ƙididdigarsa, dole ne mu dauki nauyin kima. Yi la'akari da rage cin abinci mai yawan calories, mayar da hankali akan man zaitun daga fats, ku ci 'ya'yan itatuwa (ta hanyar,' ya'yan itace da ke cinye abincin), da kuma fiber, wanda ya haifar da jin dadi. Duk waɗannan ayyuka zasu haifar da tasiri, musamman ma idan kun haɗu da su ta jiki.
Kwancen kilogram na nauyin kima yana ƙara yawan halayen cholesterol ta umarni biyu na girma.
Yanayin samfurori a menu
Domin abinci don rage yawan cholesterol kuma yayi aiki da sakamako mai tsammanin, suna bukatar a hada su da kyau. Ba za mu gaya maka game da "pyramids" na abinci ba, kawai ka tuna cewa menu na 2/3 ya kunshi kayan lambu, 'ya'yan itatuwa, hatsi guda daya, da kuma asusun 1/3 na nama da kayayyakin kiwo.
Kuma, a ƙarshe: cholesterol yakan fito daga dabi'un kirki (ƙananan shan kofi, barasa, shan taba) kuma daga damuwa, wanda, a wasu hanyoyi, ma al'ada ne. Saboda haka, da farko, sami hanyar shakatawa.