Daga kowane kusurwoyi, masu tallace-tallace sun tabbatar da mu cewa cholesterol abu ne mai tsanani da cutarwa, kawai m. Duk da haka, idan wannan gaskiya ne, to me yasa jiki yake samar da ita? Yanayin zalunci - yana da wuya, amma don gane irin irin amfani da cholesterol.
Kyakkyawan cholesterol?
Cholesterol abu ne mai mahimmanci. A cikin jini, zai iya zama a cikin kyauta, kuma a cikin mahadi - a cikin lipid membrane. A cikin wannan fili, wannan ba cholesterol ba, amma lipoprotein mahadi.
Wadannan mahadi, bi da bi, sun kasu kashi biyu:
- high-density lipoproteins - "amfani";
- lipoproteins na low density ne "cutarwa".
Hanta yana samar da cholesterol a kansa, kuma mafi yawan cholesterol da gwajin jini muke nuna shine lipoproteins daga hanta. Duk da haka, mafi girman yawan mutum, mafi girma shine samar da cholesterol. Kuma wuce kima, kamar ma kadan daga shi ya riga ya hadari ...
Tsarin yawan lipoproteins mai karfi (LVPP) ya zama 35% na dukkanin mahafan lipoprotein, wato, kashi 65% na lipoproteins sune lipoproteins marasa ƙarfi, a wasu kalmomin "cholesterol" mai cutarwa. A nan mun zo mafi ban sha'awa - shin muna bukatan cin abinci mai maganin cholesterol?
Me ya sa nake bukatan cholesterol?
Cholesterol na da hannu wajen samar da kwayoyin hormones, sun kasance wani ɓangare na tantanin halitta, fatty acid, wanda ya zama dole don narkewa ta al'ada. Cholesterol yana da matukar muhimmanci antioxidant wanda ke kare mu daga cututtuka masu cutarwa. Bugu da ƙari, yana shiga cikin assimilation na bitamin A, E, D, K. Tare da rage cholesterol, sha'awar jima'i ya ƙare.
Abinci
Tabbas, idan kuna da mummunar rashawa na HDL da LDL, kuna buƙatar gano dalilin (rashin cin abinci mara kyau, hanta hanta, nauyin haɗari ko duk tare), da kuma fara rage cin abinci don rage cholesterol.
Jigon abinci ba a cikin kiyayewa da kuma tsari na cin sunadarai, carbohydrates da fats ba, amma a cikin amfani da "samfurin" dama.
Fats
Da farko game da haramta. Dole ne a ware ko rage girman amfani da ƙwayoyin dabba - cikakken fatty acid, da samfurori da suka hada da cholesterol - samfurori (hanta, kodan, kwakwalwa, da dai sauransu). Bugu da ƙari, kada ku shiga cikin kifin kifi da caviar.
Sauya mafi yawan kitsen dabba tare da kayan lambu maras tabbas. Oils yana da tasiri, kuma yana ƙarfafa ciwon ciki na ciki. Duk wannan yana taimakawa wajen kawar da cholesterol da yawa.
Carbohydrates
Game da carbohydrates, wani abincin da ya rage cholesterol ya kamata ya wuce ba tare da saurin carbohydrates ba, wanda aka sauƙin shiga cikin cholesterol. Dole ne a mayar da hankali a kan ƙwayoyin carbohydrates, masu arziki a cikin bitamin, kayan lambu da 'ya'yan itatuwa. Bugu da ƙari, ana buƙatar bitamin zuwa matsakaicin, za ku iya amfani da su don yin amfani da ƙwayoyin multivitamin.
Menu
A lokacin cin abinci na rage yawan ƙwayar cholesterol, ya kamata ku sau da yawa a shirye ku shirya kayan abinci daga kayan lambu, 'ya'yan itatuwa da berries - soups, compotes, kissels, salads, kabeji miya, beetroots, da dai sauransu. An kuma bada shawarar yin amfani da kayan juyayi da aka sassauka - musamman kayan lambu.
An bada shawarar yin amfani da kayayyakin labara na ƙananan abun ciki da kuma jita-jita daga gare su - syrniki, casseroles, souffle .
Game da gari, za ku iya cin biscuits da gurasa gurasa. Daga nama a cikin abincin da muka bar kawai jingina nau'in, kaji ba tare da mai, da kuma kifin mai kifi. Amfani da abincin teku yana maraba.
Cereals, legumes da hatsi suna da girma. Za a iya dafa shi a kowace hade, a cikin soups da hatsi, casseroles.
Babban kashi na fats ya kamata yayi lissafin kayan abinci maras tabbas, duk da haka, don ware man shanu da 100% bai dace ba. Ya ƙunshi resinol, wadda ba a samuwa a cikin kayan lambu ba.