Rashin abinci mai laushi ya dogara akan yin amfani da abinci tare da abun ciki mai ƙananan cholesterol. Wadannan sun hada da samfurori da suka hada da fatsari da ƙwayoyin cuta, da kuma kayan zafin jiki mai soluble.
Ana ba da shawarar rage yawan abinci mai laushi ga mutane da ke fama da cututtukan zuciya na zuciya, ko ga waɗanda suke da tsinkaye a kansu. Bugu da kari, rage yawan cholesterol yakan zama dole lokacin da mutum yana da kiba, ciwon sukari, hawan jini. Sabili da haka, rage yawan abincin da aka rage a cikin lipid ba shine da farko da nufin rasa nauyi, amma inganta jiki.
Abincin ragewa a cholesterol
Ga dokoki na musamman ga waɗanda suka yanke shawara su bi abincin cin abinci na hypolipidem:
- daina girke kayan girkewa ta amfani da fats da mai na asali;
- Kada ku yi ado kuma kada ku soya abincin ku - za ku iya tafasa shi kawai, dafa shi a cikin tururi ko gasa;
- Sau da yawa kuma a cikin kananan rabo.
Wadannan samfurori zasu fi dacewa rage cholesterol:
- Kayan lambu da 'ya'yan itatuwa - saboda fibers na kayan lambu da suke dauke da su.
- Oatmeal (oatmeal porridge ko hatsi don karin kumallo, naman gishiri) - godiya ga fiber mai soluble da ke ciki.
- Peas, bran, soya, sesame, kirki ba, sunflower tsaba, da su mai dace gas - saboda phytosterols kunshe a cikinsu.
- Kifi mai yalwa - saboda kasancewa a ciki na acid fat-omega-3, wanda, kamar yadda ya fito, haifar da rage yawan cholesterol.
- Man man zaitun shi ne tushen albarkatun mai fatalwa, musamman ma acidic acid. Kamar yadda aka samo, idan aka kwatanta da cikakken fatty acid, man zaitun ya haifar da raguwa a cikin matakin yawancin ciwon cholesterol, yayin kuma a lokaci guda bai da muhimmanci sosai wajen shawo kan ƙwayar cholesterol mai kyau. Yi amfani da fiye da lita 4 na man zaitun kowace rana.
- Gishiri mai kyau mai ruwan inabi - yin amfani da ruwan inabi (musamman ja, wanda ya ƙunshi antioxidants) yana ƙaruwa sosai a matsayin mai kyau cholesterol.
Ga wadansu samfurori masu samfurori da ƙananan ƙwayar cholesterol, wanda za'a iya amfani dasu don cin abinci na hypolipidem:
- Gurasar hatsin gari da biscuits.
- Brown shinkafa, wake;
- Brown taliya;
- madara mai yalwaci, yogurt mai-mai-mai, mai ƙanshi mai ƙananan;
- Nama na zomo, kaza da turkey ba tare da fata ba;
- ƙananan nama na nama mai nama (ci nama mai nama 1 lokaci cikin kwanaki 10);
- da kifi mai yalwa (mackerel, sardines, salmon, bream, anchovy, sea bream);
- 'ya'yan itãcen marmari tare da kwasfa da' ya'yan itace da 'ya'yan itace masu sabo.
- kayan lambu - kamar yadda sabo ne, don haka Boiled ko gasa;
- kayan lambu mai;
- tahini, sesame, walnuts, almonds.
Hanyoyin abinci na miyagun ƙwayoyi yana cire waɗannan samfurori kamar haka:
- abincin burodi (biscuits, croissants, buns);
- yankakken soyayyen, chips, popcorn;
- mai dadi (dafa, dafa, ice cream, daɗaɗɗen pastries);
- sauƙin sauƙin carbohydrates (sugar, jams, jams, zuma mai yawa);
- Milk creams, dukan kuma takaice madara, yoghurts da cheeses tare da babban mai abun ciki;
- Kaji nama tare da fata, goat tare da fata, rago;
- sausages (naman alade, salami, mortadella, da dai sauransu);
- shirye shirye (pizzas, cheeseburgers, carbonara, da dai sauransu);
- kwai yolks (maye gurbin nama na 20 grams tare da sunadarai na qwai qwai biyu);
- kifi caviar;
- molluscs (shrimps, lobsters, mussels, oysters, sea urchins, lobsters, cuttlefish, squid);
- A ciki (hanta, kwakwalwa, kodan, ƙwaƙwalwa, zuciya);
- gwangwani, salted da kyafaffen nama ko kifi;
- Butter, dabbobin dabba don dafa abinci, daji mai yalwa - shirya sauye-sauye akan man zaitun, lemons da ruwan inabi vinegar;
- barasa da kuma shan ruwan sha.
Misali mafi kyau na samin sauri da sauki-da-shirya tare da abun ciki na cholesterol mai low shine borsch da caridges Boiled a kan ruwa.