Babban cholesterol: abin da za ku ci da abin da za ku guje wa

Wadatacce

• Abin da za a guji idan akwai babban cholesterol
• Yaya ya kamata abincin ya kasance
• Babban Sanadin
• Babban cholesterol a ciki
• Matsaloli da ka iya faruwa
• Yadda ake yin maganin

Abincin babban cholesterol ya zama mai ƙarancin abinci mai ƙanshi, abinci da aka sarrafa da sukari, saboda waɗannan abincin suna faɗakar da tara kitse a cikin jiragen ruwa. Don haka, yana da mahimmanci mutum ya ba da fifiko ga abinci mai wadataccen fiber, 'ya'yan itatuwa da kayan marmari.

Ana la'akari da yawan cholesterol a wajen iyakokin al'ada yayin da ya yi daidai ko ya fi 190 mg / dL da / ko kuma lokacin da kyakkyawan cholesterol (HDL) yake ƙasa da 40 mg / dL, ga maza da mata.

Babban cholesterol yana haifar da kitse akan bangon jijiyoyin jini kuma, bayan lokaci, rage gudan jini na iya faruwa a muhimman sassan jiki, kamar ƙwaƙwalwa, zuciya da koda. Kari akan haka, wadannan kananan allunan atheromatous dinda suka manne a jirgin ruwa na iya zama sako-sako daga baya kuma su haifar da ciwon thrombosis ko ma shanyewar jiki.

Abin da za a guji idan akwai babban cholesterol

Dangane da yawan cholesterol, yana da muhimmanci a kula da abinci kuma a guji waɗannan abinci:

• Soya;
• Samfurori masu yaji sosai;
• An shirya shi da wani nau'in mai, kamar su kayan lambu ko na dabino, misali;
• Butter ko margarine;
• Puff irin kek;
• Abinci mai sauri;
• Jan nama;
• Abin sha na giya
• Abinci mai dadi sosai.

Wadannan abinci suna da kitse, wanda yake fifita samuwar atherosclerotic plaques a cikin jijiyoyin jini, wanda zai iya haifar da mummunan sakamako ga lafiya.

Ara koyo game da abin da bai kamata ku ci ba saboda cholesterol a cikin bidiyo mai zuwa:

Yaya ya kamata abincin ya kasance

Game da yawan cholesterol, ya kamata abinci ya yi niyya don daidaita matakan cholesterol, kuma ana ba da shawarar cewa abincin ya kasance mai abinci mai wadataccen bitamin da ma'adanai, ban da ƙaramin mai.

Don haka, yana da mahimmanci a samu abinci kamar tafarnuwa, albasa, eggplants, ruwan kwakwa, atishoki, flaxseeds, pistachios, baƙar shayi, kifi, madara da almon a cikin abincinku na yau da kullun, alal misali, yayin da suke taimaka wajan daidaita matakan cholesterol. Duba misali menu na rage yawan cholesterol.

Babban Sanadin

Babban cholesterol na faruwa ne galibi sakamakon cin abinci mai mai mai yawa da kuma salon zama, saboda waɗannan yanayin suna ba da damar tara kitse a cikin jijiyoyin, ƙara haɗarin rikitarwa na zuciya da jijiyoyin jini.

Bugu da kari, karuwar cholesterol na iya faruwa sakamakon amfani da giya, gyambon da ba shi magani da kuma cututtukan hormonal. Koyi game da wasu dalilan da ke haifar da babban cholesterol.

Babban cholesterol a ciki

Inara yawan cholesterol a cikin ciki al'ada ce, duk da haka yana da mahimmanci a duba matakanku akai-akai don kar a sami ƙaruwa sosai. Don sarrafa matakan cholesterol a cikin ciki, sauye-sauye ne kawai a cikin ɗabi'ar cin abinci ake ba da shawarar, ba da fifiko ga abinci mai mai mai ƙari, ban da yin ayyukan motsa jiki na haske, kamar tafiya.

Idan mace mai juna biyu an riga an gano ta da babban ƙwayar cholesterol kafin ciki, yana da muhimmanci ta ma fi mai da hankali game da abincin da take ci, wanda ya kamata ya kasance mai yalwar fiber da bitamin C.

Matsaloli da ka iya faruwa

Babban cholesterol na iya haifar da ci gaban cututtukan zuciya, kamar "toshewar jijiyoyin jini, da ake kira atherosclerosis, samuwar thrombi da sakin emboli. Tunda bashi da alamomi, mutun na iya fama da bugun zuciya sanadiyar thrombus da ya fara saboda yawan matakan cholesterol.

Don rage waɗannan haɗarin, an ba da shawarar cewa a fara magani na cholesterol da wuri-wuri.

Yadda ake yin maganin

Za'a iya yin maganin babban cholesterol ta hanyar gida da kuma ta al'ada kuma ana yin sa ne musamman ta hanyar canza dabi'un cin abinci, kuma ya kamata mutum ya saka hannun jari a cikin abinci mai cike da 'ya'yan itace, kayan lambu, kayan lambu da nama mai laushi, kamar kifi da kaza, don misali.

Yin atisayen motsa jiki sau 3 a sati yana da mahimmanci wajen kula da babban cholesterol, saboda yana taimaka maka rage nauyi da kuma kashe wannan tarin kitse, ta hanyar rage cholesterol da kuma barazanar kamuwa da cututtukan zuciya. Domin samun tasirin da ake so, ana bada shawara cewa ayi aikin a ƙalla sau 3 a sati na kimanin minti 40.

Lokacin da matakan cholesterol ba su inganta ba, likitan zuciya na iya ba da shawarar yin amfani da wasu kwayoyi waɗanda za su iya yin aiki don rage ƙwayar cholesterol ko rage shan shi. Duba jerin kwayoyi masu rage cholesterol.

Kalli bidiyon da ke ƙasa kuma ku koyi yadda ake kiyaye ƙwayar cholesterol: