An san matakan cholesterol a matsayin daya daga cikin manyan abubuwan da ke haifar da cututtuka na zuciya da jijiyoyin jini ("mafi kisa na daya" a duniyar zamani). Amma, duk da cewa ba shi da wahala a saka idanu matakan cholesterol, kuma an san ko wane abinci ne ke rage shi, mutane da yawa suna rufe ido kawai ga yiwuwar rage shi tare da ingantaccen abinci mai gina jiki.
Matsayin da aka ba da shawarar yin amfani da "mummunan cholesterol" (LDL) a kowace rana bai wuce 129 MG ba, kuma ga mutanen da ke cikin haɗari (masu shan taba, waɗanda ke da kiba ko kuma suna da yanayin gado ga cututtukan zuciya) - ƙasa da 100 MG. Wannan kofa ba shi da wahala a wuce idan kun ci sabo ne kawai abinci mai lafiya - amma kusan ba zai yuwu ba idan abincin ya haɗa da abinci mai sauri da nama. Ɗaya daga cikin abinci mafi amfani don rage matakan "mummunan cholesterol" shine legumes - an tabbatar da wannan ta sakamakon binciken da aka yi kwanan nan.
Kowane kofi 3/4 na legumes a cikin abinci yana rage matakin mummunan cholesterol da kashi 5%, yayin da yake haɓaka ƙwayar cholesterol mai kyau, kuma don haka yana hana rigakafin nau'in ciwon sukari na 2 yadda ya kamata, likitocin zamani sun gano. A lokaci guda, wannan adadin legumes yana rage haɗarin cututtukan zuciya da 5-6%. Ta hanyar cin ƙarin, amfanin lafiyar jiki yana ƙarawa.
A wannan ma'anar, legumes, wanda ya ƙunshi babban adadin furotin da fiber na abinci, da baƙin ƙarfe, zinc, bitamin B da phosphorus, wani nau'i ne na "madadin" ko kuma kishiyar abinci na nama - wanda aka sani yana dauke da adadi mai yawa. cholesterol, kuma bayanai daga bincike da yawa suna haifar da cututtukan zuciya.
Kuna iya cinye legumes, ba shakka, ba kawai tafasa ba (a hanya, suna dafa da sauri a cikin tukunyar jirgi biyu) - har ma: • A cikin miya na spaghetti; • A cikin miya; • A cikin salatin (shirye-shirye); • A cikin nau'i na manna don sandwiches ko tortillas - don wannan kuna buƙatar niƙa waken da aka gama tare da tsaba na sesame a cikin blender; • A cikin pilaf da sauran hadaddun jita-jita - inda marasa cin ganyayyaki ke amfani da nama.
Duk da haka, kada ku yi gaggawar ƙoƙarin rage yawan "mummunan" cholesterol da 100% ta hanyar dafa dukan tukunyar wake! Yawan amfani da legumes yana iyakance ta hanyar halayen mutum na narkewa. Ma'ana, idan ba a cikin ƙauyen Indiya mai nisa ba kuma ba ku saba cin abinci a kowace rana ba, to yana da kyau a ƙara yawan cin su a hankali.
Don rage abubuwan samar da iskar gas na legumes, ana shayar da su aƙalla awanni 8 kuma ana ƙara kayan yaji waɗanda ke rage samuwar iskar gas yayin dafa abinci, azhgon da epazot (“Jesuit tea”) suna da kyau musamman a nan.