Abinci 21 masu dauke da sinadarin kolesterol

Wadatacce

• Abincin Da Ke Badara Choaramin Cholesterol
• Abincin Da Ke Kara Kyakkyawan Kwalastaral

Ana iya samun cholesterol a cikin abinci daga asalin dabbobi, kamar su ruwan kwai, hanta ko naman sa, misali. Cholesterol wani nau'in kitse ne dake cikin jiki wanda yake da mahimmanci don aikin kwayar halitta yadda yakamata, muddin dabi'un sun wadatar, wannan kuwa saboda idan matakin cholesterol ya canza a jiki, zai iya wakiltar haɗarin lafiya .

Wasu abinci kamar su avocado da salmon suna taimaka wajan kara yawan cholesterol mai kyau, HDL, wanda ke taimakawa wajen kare cholesterol, a daya bangaren, hanta sa, alal misali, tana fifita karuwar mummunan cholesterol, LDL, wanda zai iya haifar da sakamako ga lafiya. . Ara koyo game da nau'ikan nau'ikan cholesterol.

Abincin Da Ke Badara Choaramin Cholesterol

Abincin da ke kara yawan cholesterol mara kyau ya kamata a guje shi, musamman ma mutanen da ke fama da matsalolin zuciya, saboda suna da wadataccen mai. Wasu misalai sune:

• Soyayyen kifi, burodin nama, soyayyen faransan;
• Sausage, salami, naman alade, man alade;
• Cakulan, abubuwan shan cakulan, kukis da kayan kwalliyar masana'antu;
• Cikakken madara, madara mai narkewa, cuku mai rawaya, kirim mai tsami, girke-girke tare da kirim mai tsami, ice cream da pudding.

Duk abincin da ke cikin tebur da waɗanda ke cikin jerin ya kamata a guji idan akwai LDL cholesterol sama da 130 mg / dL.

Abincin Da Ke Kara Kyakkyawan Kwalastaral

Abincin da ke taimakawa wajen kara kyastarol mai kyau suna da wadataccen mai da mai, wanda yake aiki a matsayin mai kula da cututtukan zuciya da kuma fifita karuwar cholesterol na HDL. Wasu misalai sune:

• Avocado;
• Man zaitun, man masara, man sunflower, man canola, man gyada;
• Gyada, almond, kirji, flaxseed, sunflower seed, sesame;
• Salmon, tuna, sardines;
• Albasa tafarnuwa;
• Soya;
• Gyada man gyada.

Amfani da waɗannan abinci a cikin daidaitaccen abinci mai yalwar fiber, tare da aikin motsa jiki a kai a kai, ban da inganta ci gaban matakan cholesterol, yana kuma taimakawa cikin raunin nauyi.

Duba wasu matakai don rage cholesterol a cikin bidiyo mai zuwa: