Don kare kanka daga ci gaban cututtukan cututtuka na jini, an bada shawarar ka hada da abinci abincin da zai rage cholesterol . Rahotanni sun bayyana cewa lokacin da jiki ya isa cikakke, matakin ƙwayar cholesterol ya kai kashi 30%.
Abincin abincin zai rage "mummunan" cholesterol?
Cholesterol ya kasu kashi mai amfani da cutarwa. An tabbatar da cewa wanda na farko yana taimakawa wajen ƙirƙirar sababbin kwayoyin halitta, kuma na biyu ya rushe jinin jini, yana samar da "bugi" a kan ganuwar tasoshin kuma yana kaiwa zuwa atherosclerosis. An yi la'akari da babban mai laifi game da bincike na ƙwayar ƙwayoyi, wanda shine, alal misali, a man shanu, mai naman alade, mai nama, kayan samfurori da sauran kayayyakin.
Akwai abinci wanda zai wanke jini na cholesterol:
- Karas . Yin amfani da kayan lambu guda biyu a rana daya don watanni biyu, matakin ƙwayar cholesterol ya rage by 15%.
- Tumatir . Kusan kofuna biyu kawai a rana na ruwan 'ya'yan itace ne kawai zai samar muku da kwayar cutar lycotene kowace rana, alamar ta musamman wadda take "maganin maganin cholesterol".
- Tafarnuwa . Yana da amfani saboda mawallafi, shi ne wanda ke da alhakin ƙanshin ƙanshin kayan lambu.
- Kwayoyi . Tsarin da ya dace don rage matakin "cholesterol" maras kyau shine amfani da 60 g na waɗannan abincin da za su rage cholesterol. An kafa alamu masu ban sha'awa a lokacin binciken, yawan ƙwayar cholesterol a cikin jiki, mafi girman sakamako.
- Peas . Amfanin 300 grams na kayan sarrafawa a ko'ina cikin watan zai cece ku daga kashi ɗaya daga cikin dari na yawan cholesterol.
- Fat kifi . Omega-3 acid yayi daidai da wannan matsala.
Waɗanne abubuwa zasu iya rage cholesterol:
- Almonds da kirki.
- Olive mai.
- Daban-daban iri.
- Avocado.
- Salmon ne ja ko sardines.
- Berries.
- Inabi. Saboda ingantaccen adadin adadin ƙwayar cholesterol, da mummunan raguwa.
- Okan flakes da dukan hatsi.
- Wake da sauran kayan soya. Sauƙaƙe maye gurbin nama, kasancewar fiber yana taimakawa ƙananan cholesterol.
- White kabeji. Amfani a kowane nau'i a cin abinci yau da kullum na 100 grams.
- Yare iri-iri.
- Kayan lambu da 'ya'yan itatuwa.
Abincin abincin ya rage cholesterol?
Idan ana samun ciwon cholesterol na jini a cikin jininka, kana buƙatar fara fada tare da shi don hana samun nau'in kwakwalwa wanda zai rushe jini. Abubuwan da ke taimakawa ƙananan cholesterol ya kamata a hada su cikin menu na yau da kullum.
- Oatmeal da sauran hatsi - saboda fiber, wanda ke cikin flakes, yana ɗaukar cholesterol riga a cikin abincin abinci, kada ka bari ya shiga cikin jini.
- 'Ya'yan itãcen marmari ne na halittu masu guba, mayakan da cholesterol. A apples za su cire abubuwa masu cutarwa, rumman zai tsabtace ganuwar da tasoshin.
- Berries - kare kwayoyin daga cholesterol da kuma free radicals. Lean a kan inabi, blueberries da strawberries.
- Kwayoyi - sunadaran fatty acid din zasu taimaka wajen kula da ƙwayar cholesterol. Lokaci na yau da kullum shi ne 50 g.
- Legumes - sun ƙunshi fiber , B bitamin, folic acid da pectin duk wannan zai tsaftace jiki kuma ya ba da karfi.
- Abincin teku - kifin kifi tare da taimakon aidin da acid mai yawa ba zai ba da damar yin amfani da takardu ba. Thrombi daidai ya kawar da teku kale.
Ka tuna da jinginar kiwon lafiya shine wasanni da cin abinci lafiya. Abubuwan da zasu taimaka wajen rage yawan cholesterol da muka rigaya sani, yanzu bari mu gano yadda za mu samar da jiki tare da ƙarin taimako a cikin wannan yaki.
Abin da kake buƙatar yi don rage adadin cholesterol cikin jini:
- Sarrafa nauyin jiki. An tabbatar da cewa kowane kilogiram na 0.5 kara yawan yawan cholesterol sau biyu. Daidai abincin ya ƙunshi 75% kayan lambu, 'ya'yan itatuwa da hatsi kuma kawai kashi 25 cikin dari na kayan kiwo da nama.
- Rage zuwa ƙananan amfani da ƙwayoyi. Sauya nama mai nama, cheeses, man shanu da kifi, kaji da man zaitun.
- Ƙaunar man zaitun, yana haɗa da mai fatalwa, wanda yake da amfani ga jiki.
- Rage yawan adadin qwai. Dietitians ƙyale 3 inji. kowace mako.
- Kada ka ƙyale ci gaba da canje-canjen atherosclerotic, tsaya ga abincin duk lokacin.