A cewar kididdigar, yawancin mutane suna da matsakaicin matakin cholesterol. A sakamakon haka, ganuwar tasoshin suna samar da alamomi, wanda hakan zai kara yawan hadarin jini. Wannan shine dalilin da ya sa yana da mahimmanci don daidaita tsarin ku, ciki har da samfurorin da za su rage cholesterol cikin jininku. Yana da muhimmanci a ware daga abincin dabbobi masu cin nama, kayan kiwo masu calorie mai zurfi, bala'in, sausages da abinci mai sauri.
Abincin abincin ya rage cholesterol?
Abubuwan da suke da nufin rage girman ƙwayar cholesterol a cikin jini, suna da bambancin yanayi, kuma sun bambanta a cikin tsarin aikin.
Kifi . Abin da ke cikin teku da kogin kifi ya hada da Omega-3. Abubuwa mafi amfani don rage cholesterol suna cikin sardines da kifi. Kwanan kifi na yau da kullum yana da 150-250 g, wanda zai rage yawan matsalar cholesterol ta kimanin kashi 25%. Kuna iya buɗa man fetur da yawa, don haka ɗayan su guda ɗaya ya isa. Amfani shine tuna, kwari, cod, da dai sauransu. Bugu da ƙari, kifi yana rage danko da jini da kuma yanayin jiki. Yana da muhimmanci muyi la'akari da cewa kifin frying ba zai yiwu ba, tun da zai hallaka dukkan abubuwa masu amfani.
Kayan lambu . Abin da ke cikin wadannan samfurori sun hada da fiber, bitamin da sauran kayan gina jiki, daga cikinsu akwai polyphenols, wanda ba kawai rage yawan adadin ƙwayar cholesterol ba, amma kuma yana taimaka wa ƙwayoyin da ba a ƙinƙasa su ba. Kayan kayan lambu mafi kyau suna cikin sabo ne, alal misali, yin salads kuma cika su da man zaitun. Yi la'akari da jerin abin da kayan, wato kayan lambu rage cholesterol cikin jini:
- Broccoli . Abin da ya ƙunshi ya ƙunshi mai yawa fiber, wanda ya shiga cikin jiki, yana rufi da kuma kawar da ƙwayar cuta. Lokaci na yau da kullum yana da kimanin 400 g.
- White kabeji . Ana adana masu amfani da antioxidants ba kawai a cikin sabo ba, amma har a cikin kayan lambu da aka shirya, alal misali, a cikin sutura ko ƙuƙwalwa. A cikin rana kana buƙatar cin akalla 100 g.
- Tumatir . Sabuwar tumatir yana da tasiri sosai akan yanayin zuciya, kuma cin cin nama 0.5 kilogiram na iya rage adadin cholesterol ta kimanin kashi 10%.
- Wake . Abinda ya ƙunshi irin wannan kayan ya hada da ƙwayoyi masu yawa, B bitamin, Bangan da folic acid. Ciki har da wake da rage ƙwayar cholesterol, zaka iya rage yawan abincinka ta kashi 10%.
- Cereal kayayyakin . Da yake magana game da abincin da ke rage ƙwayar cholesterol , ba za ka iya rasa launin shinkafa, gero, sha'ir da sauran hatsi ba wanda ke dauke da fiber, wanda aka riga an fada. Kyakkyawan zaɓi don karin kumallo - wani ɓangare na oatmeal, wanda tare da amfani yau da kullum zai rage yawan cholesterol ta kimanin 4%.
Wasu kayayyakin da za su rage mummunar ƙwayar cholesterol:
- Kwayoyi da tsaba . Ya ƙunshi ƙwayoyin ƙwayar halitta, wanda zai inganta yawan mai kyau da kuma rage yawan mummunan cholesterol. Kwanan kuɗin yau talatin ne. Wannan ya hada da walnuts, almonds, kabewa tsaba da flax, da hazelnut.
- Olive mai . Abin da ya ƙunshi ya ƙunshi yawancin jiki, wanda ya ba ka damar rage adadin mummunar cholesterol. Zai fi kyau ba da fifiko ga man fetur mara kyau.
- Oyster namomin kaza . Abin da ke cikin wadannan fungi shine lovastine, wanda ya rage yawan adadi na kwakwalwa. Lokaci na yau ne kawai 10 g.
- 'Ya'yan itãcen marmari . Suna dauke da fiber mai yawa, wanda ya rage yawan ciwon cholesterol, amma kowane 'ya'yan itace yana da rabuwa tare. Misali, a cikin bishiyoyi da apples akwai antioxidants . A cikin avocado, yawancin phytosterols, don haka cin abinci a kowace rana don makonni uku na rabin avocado, zaka iya rage yawan ciwon cholesterol da 15%.