Abincin rage cholesterol

Salon salon ƙoshin lafiya yana ci gaba da haɓaka kowace shekara. Asingara, mutane suna tunani game da fa'idodin motsa jiki na yau da kullun da ingancin abincin su. Wani bangare mai mahimmanci shine cin abinci na musamman wanda zai iya daidaita matakan cholesterol na jini.

Cholesterol: aboki ko makiyi?

Cholesterol abu ne da ba za'a iya maye gurbinsa ba ga jikinmu. Yana cikin kowace tantanin halitta saboda gaskiyar cewa ana yin sa a ciki. Kasancewa abu na musamman mai kama da kitse, cholesterol ba ya haɗuwa da jini, amma ana ɗauke da shi, godiya gareshi, cikin jiki ta hanyar lipoproteins.

Haka kuma, aƙalla akwai mahimman ayyuka 5 mafi mahimmanci waɗanda take aiwatarwa, waɗanda sune:

• tabbatar da mutunci da kuma tasirin kwayoyin halitta na kwayar halitta;
• Kasancewa cikin lamuran rayuwa da samar da bile acid wanda ya wajaba don aikin hanji na ƙananan hanji;
• kira na bitamin D;
• samar da homonin jima'i da kuma adrenal hormones;
• Inganta aikin kwakwalwa da tasiri ba kawai ga ƙwarewar ilimin mutum ba, har ma da yanayin sa.

A halin yanzu, dukkansu ana yin su ne kawai “amfani»Cholesterol, wanda yake dauke da babbar kwayar lipoproteins. Tare da shi, akwai kuma low lipoprotein, wanda ke jigilar “cutarwa»Cholesterol. Wanda ke yin tambari a jikin bangon jijiyoyin kuma yana haifar da ci gaban cututtukan zuciya da ma rashin haihuwa, a cewar sabon binciken da masana kimiyyar Amurka suka yi. Dokta Enrique Schisterman, wanda ya shiga ciki, ya lura cewa “ma'aurata masu yawan matakan cholesterol a cikin abokan biyu sun kasa daukar ciki na tsawon lokaci idan aka kwatanta da ma'auratan da suke da matakan cholesterol na al'ada“. Wannan cholesterol ɗin ne likitoci ke ba da shawara don ragewa idan ya wuce matakin da ya halatta.

Kuma shi, bisa ga ra'ayinsu, ya zama ƙasa da 129 mg / dl. Hakanan, matakin “mai kyau” cholesterol ya kamata ya kasance sama da 40 mg / dL. In ba haka ba, haɗarin haɓaka cututtukan zuciya da ma bugun zuciya yana ƙaruwa sosai.

Af, rabo “cutarwa"Kuma"amfani»Cholesterol a jikin mutum ya kai kashi 25% zuwa 75%. Dangane da wannan, mutane da yawa suna jayayya cewa kowane, ko da mafi tsayayyen abinci zai rage matakan ƙwayar cholesterol na jini da ba fiye da 10% ba.

Abinci don rage cholesterol

Doctors sun haɓaka zaɓuɓɓukan abinci da yawa don magance cholesterol. A halin yanzu, mafi mashahuri da tasiri sune 2 daga cikinsu:

1. 1 Na farko ya haɗa da rage matakin cinye kitse mai ƙima, wanda ake samu a cikin man shanu, margarine, man dabino, yadudduka nama, cuku, da dai sauransu kuma sune dalilin bayyanar waɗancan allunan a cikin tasoshin. Abin sha’awa, tasirin sa, a cewar masana kimiyyar Amurka, ya cancanta a cikin kashi 5% na lokuta.
2. 2 Na biyu ya nace kan cin abinci mai ƙarancin glycemic index da mai mai lafiya. A sauƙaƙe, lokacin bin wannan abincin, kuna buƙatar maye gurbin kitse mai ƙima da wanda bai cika ba. Ana samun na karshen a cikin kifi, kwayoyi da iri. Kuma maye gurbin carbohydrates masu ƙarancin glycemic (waɗanda ke haifar da hawan jini)-abinci mai ɗaci, masarar masara, dankalin da aka gasa da ƙari-tare da sabbin kayan lambu, 'ya'yan itatuwa, da kayan lambu. Amfanin irin wannan abincin shine shima yana ba ku damar rage nauyi, wanda, bi da bi, yana haifar da raguwar matakan cholesterol na jini da haɗarin haɓaka cututtukan zuciya.

Manyan Abincin Cholesterol Guda 9

Legumes. Su ne kyakkyawan tushen fiber mai narkewa, wanda ke saukar da cholesterol na jini ta hanyar ɗaure acid a cikin hanji, yana hana sake sake shiga cikin jiki. Baya ga kayan lambu, ana samun wannan fiber a cikin oatmeal, shinkafa mai launin ruwan kasa, da 'ya'yan itatuwa da kayan marmari da yawa kamar apples and karas.

Kifi. Ya ƙunshi omega-3 polyunsaturated fatty acid, wanda zai iya rage matakin “mummunan” cholesterol a cikin jini kuma ya ƙara matakin “mai kyau”. Bugu da ƙari, kifin kifi babban wurin ajiyar furotin ne, wanda yake da mahimmanci don aikin al'ada na zuciya. Ana kuma samun acid Omega-3 a cikin farin tuna, kifi, anchovies, herring, mackerel da sardines.

Avocado. Yana da tushen kitse mai kitse, wanda ke da tasiri mai kyau akan aikin zuciya ta hanyar rage cholesterol mara kyau da haɓaka kyakkyawan cholesterol. Bugu da ƙari, avocado ne wanda ya ƙunshi ƙarin beta-sitosterol fiye da kowane 'ya'yan itace. Wannan abu ne na musamman wanda zai iya rage matakin “mara kyau” cholesterol daga abinci. A halin yanzu, ana samun nasarar hada shi da amfani da shi a magani.

Tafarnuwa. A lokuta daban -daban, mutane daban -daban sun ci tafarnuwa don kariya daga sauran duniya, don ƙarin ƙarfi da juriya, kuma, ba shakka, don yaƙar cututtuka da ƙwayoyin cuta. Shekaru da yawa da suka gabata, an gano wani abu na musamman na tafarnuwa - ikon rage matakin cholesterol "mara kyau" kuma, ta haka, daidaita hawan jini da hana ƙin jini. Binciken da aka yi kwanan nan ya nuna cewa tafarnuwa na iya hana plaque daga toshe jijiyoyin jini a farkon matakan ta hanyar hana cholesterol daga manne a bangon su.

Alayyafo. Kamar yadda yake tare da duk kayan lambu masu ganye, gami da gwaiduwa, alayyafo yana ƙunshe da adadi mai yawa na lutein. Wannan launi yana rage haɗarin kamuwa da cututtukan zuciya ta hanyar hana cholesterol daga haɗewa bangon jijiyoyin jini da toshe su. Yana kuma kare mutum daga makanta.

Green shayi. Yana wadatar da jiki tare da antioxidants, don haka yana taimakawa wajen kula da lafiyar jijiyoyin jini. Karatun da aka yi kwanan nan ya nuna cewa shan koren shayi a kai a kai na iya taimakawa wajen rage mummunar cholesterol da daidaita hawan jini.

Kwayoyi Fi dacewa, ya kamata ya zama cakuda gyada, cashews da almond. Doctors sun yi iƙirarin cewa sun fi fa'ida a yaƙi da cholesterol fiye da kowane irin abincin cholesterol. Bayan haka, suna ƙunshe da ƙwayoyi marasa ƙarfi, jan ƙarfe, magnesium, bitamin E da sauran abubuwan da ke tabbatar da yanayin aikin zuciya. Yawan cin goro a kai a kai na iya rage barazanar kamuwa da cututtukan zuciya da jijiyoyin jini. Kuma kuma kiyaye gabobin ku lafiya.

Duhun cakulan. Ya ƙunshi adadi mai yawa na antioxidants da ake buƙata don yaƙi da “mummunan” cholesterol. Zaka iya maye gurbin shi da cakulan madara ko ruwan inabi ja. Kodayake suna dauke da antioxidants sau 3 kadan.

Soya. Ya ƙunshi abubuwa na musamman waɗanda zasu iya rage matakan cholesterol na jini. Bugu da kari, wannan shine ainihin samfurin da zai iya maye gurbin nama mai mai, man shanu, cuku da sauran kitsen mai ba tare da cutar da lafiya ba.

Ta yaya kuma zaka iya rage matakan cholesterol?

1. 1 Guji yanayin damuwa. Danniya yana ƙara haɗarin kamuwa da cututtukan zuciya.
2. 2 Yi wasanni. Motsa jiki da aka zaɓa da kyau ya zama dole ne a sami ƙari ga abincin cholesterol.
3. 3 Dakatar da shan sigari da shan giya.
4. 4 Sauya abinci soyayyen da gasa ko kuma gasashen abinci.
5. 5 Rage cin nama mai kitse, qwai, da kayan kiwo masu kitse.

Kuma, a ƙarshe, saurari ra'ayin likitocin da suka dage kan cewa nasarar yaƙi da ƙwayar cholesterol galibi ya dogara da ƙarfin sha'awar taimakon kai da zuciyar mutum. Bugu da ƙari, duk wannan ana ba da ladarsa tare da tsawon shekaru na farin ciki da ƙoshin lafiya.

Karanta kuma labarinmu na kwazo akan cholesterol. Abubuwan halaye na gaba ɗaya, buƙatun yau da kullun, narkewar abinci, kaddarorin masu amfani da tasiri a jiki, hulɗa tare da wasu abubuwa, alamun rashi da yawan ƙwayar cholesterol, da ƙari.