Cholesterol ba kome ba ne kawai a cikin kwayar barazanar halitta, wanda ke dauke da jikin jikin mu. Wani ɓangare na cholesterol an haɗa shi a cikin hanta, amma yawan kashi yana samuwa daga abinci.
Wannan bangaren, kamar sauran mutane a cikin jikin mu, yana ɗaukar muhimmin wuri. Cholesterol wajibi ne don samar da bitamin D, kazalika da wasu kwayoyin hormones, ciki har da mace mata. Yana taka muhimmiyar rawa a cikin aiki na kwakwalwa da kuma tsarin rigakafi. "To, me ya sa ake ganin abu mai cutarwa ne kuma ya nemi ya kawar da shi?" - ka tambayi.
Yaushe cholesterol ya cutar?
Kuma cutar ciwon cholesterol farawa tare da karuwa a cikin abun cikin jikinmu. Bayan haka, kamar yadda a kowane abu, ana bukatar ma'auni a nan. Cholesterol yana dauke da jini a cikin wasu nau'i - lipoproteins na nau'i biyu: ƙananan ƙananan da ƙananan. Sabili da haka, abin da yake faruwa na haɗuwa mara kyau na waɗannan mahadi, ko kuma kawai kawai ƙananan cholesterol a cikin jiki, ya canza aikinsa daga nagarta zuwa mummuna.
Saboda haka, yawancin bincike sun nuna cewa ci gaba da cututtuka na zuciya da jijiyoyin jini yana rinjayar da ƙara yawan ayyukan lipoproteins. Kuma dukkanin ma'anar ita ce, ana amfani da magungunan cholesterol mai ƙananan hankali fiye da mahaukaci masu yawa. A sakamakon haka, jinkirta a cikin ganuwar tasoshin na iya haifar da samuwar plaques, kuma, daga bisani, jinin jini. Haka kuma cutar ta lalacewar lipoproteins an kira shi maras kyau kalma atherosclerosis - hardening na arteries.
Halin ƙwayar cholesterol a cikin jini bai kamata ya wuce 200 ml ta kowace mai ba da izini ba.
Cholesterol abun cikin abinci
Hakika, idan wata cuta ta auku, dole ne a bi da shi. Amma domin kada ku kai ga wannan, to ya fi dacewa ku kula yanzu ga abincinku da salonku. Kuma takardar sayan magani don hana cholesterol yana da sauqi: motsawa kuma ku ci da kyau. Cin abinci ba yana nufin adalcin abinci mai kyau ba, ya isa ya yi la'akari da cholesterol a cikin abinci. Don yin wannan, muna ba da farantin mai sauƙi, wanda ke nuna abincin da ke dauke da cholesterol.
Table na cholesterol abun cikin abinci
Products | | Cholesterol MG / 100 g na samfurin | Abin da zai iya | Abin da ba a bada shawarar ba |
---|---|---|---|
Nama kayayyakin | Naman sa - 80 Alade - 90 Lamb -98 Goose - 90 Rabbit - 90 Hanya - 80 Chicken - 80 Sausage Boiled - 50 | Chicken, turkey, zomo, naman saƙa, naman alade, naman alade ba tare da mai | Kwayoyin nama, mai, kayan naman alade, tsiran alade da mai, kaji fata |
Kifi da cin abinci | Kifi ba ƙananan maki (ok.2%) - 54 Miki mai yalwa (fiye da 12%) - 87 | Sea kifaye, jiruna, squid | Yafi kifi kifi ba za a yi soyayyen ba, amma gasa |
Dairy products | Milk (mai ƙoshi 3%) - 14 Kefir (1%) - 3.2 Kirim mai tsami (10%) - 100 Butter - 180 Cuku da aka sarrafa - 62 Cisar wuya - 80-120 Cottage cuku (8%) - 32 Curd (18%) - 57 | Kefir, ƙananan mai cuku cuku, yogurts, madara pasteurized, ƙananan kitsen cheeses | Cream, kyawawan cuku, madara madara, madara foda, m kirim mai tsami |
Qwai | Yolk kwai - 250 Furo fari - 0 | Za a iya cin fararen nama da yawa | Idan cholesterol a cikin jini yana da tsawo, yi amfani da yolk yarinya sosai |
Kayan lambu | - | Zaku iya ci ba tare da izini ba | Zai fi dacewa ba soyayyen |
Kwayoyi da tsaba | - | Zaku iya ci ba tare da izini ba | Zai fi dacewa ba soyayyen ba, amma sabo ne |
Soups | - | Kayan kifi da kayan lambu | Tare da kaza da naman broths dole su cire kumfa |
Na biyu azuzu, gefen yi jita-jita | - | Cereals da legumes | A mafi ƙarancin, taliya tare da nama, dankali mai soyayyen, pilaf mai laushi, duk mai soyayye da m |
Mai | - | Olive, masara, kwakwa, sunflower, sesame da sauransu | Ana iya amfani da kayan lambu ba tare da izini ba |
Bakwai kayayyakin | Gurasa na fari da gurasa - 200 Buns da kayan ado, dangane da irin - daga 70 | Gurasa daga abinci na m kara, gurasa tare da bran, gurasa, gurasa daga hatsin rai gari, gurasa da hatsi | Gurasa daga farin alkama gari zai fi dacewa iyakance, daidai da bi, kayayyakin kayan ado |
Kamar yadda kake gani, abinci tare da babban abun ciki na cholesterol duk mai haɗi ne kuma soyayyen. Shin, ba kuyi tunanin cewa wadannan dokoki sunyi kama da ka'idodin abinci mai kyau ba? Hakika, duk abin da ke farawa. An kuma bada shawara a bi wasu dokoki masu sauki:
- ba da fifiko ga hanta, amma ba soyayyen ba;
- yana da kyawawa don rage yawan amfani da abinci marar yalwa, ciki har da nama mai kyau;
- akalla sau ɗaya a mako sun hada da abincin kifi da sauran abincin teku;
- daɗa a kan abincin, kayan lambu da kwayoyi;
- cire kyafaffen nama, hamburgers, kwakwalwan kwamfuta, fries;
- iyakance amfani da biscuits, gurasa marar lahani, da sutura.
Kawai kar ka manta cewa abincin da ba'a iyakance shi ba ne a kan kome, saboda abubuwan da ke taimakawa wajen tarawar cholesterol mai yawa, su ne salon rayuwa da shan taba. Saboda haka, ya kamata a yi rigakafi a cikin hadaddun. Walking, shan taba da kuma ba kwakwalwan kwamfuta! Yana da sauqi, kuna so.