Abinci don rage mummunan cholesterol
Wadatacce
- Abincin da aka yarda a cikin abincin
- Abincin da Zai Guji
- Kayan abincin rage cholesterol
- Shin kwan yana tayar da cholesterol?
- Yadda ake sanin ko cholesterol dinka na da kyau
Ya kamata rage cin abincin cholesterol ya zama mai kadan a cikin mai, musamman daskararre da mai mai, da sukari, domin inganta yaduwar jini da rage barazanar tara kitse a cikin jini, gujewa cututtukan zuciya da jijiyoyin jini, kamar su bugun zuciya ko Stroke.
Bugu da kari, yana da mahimmanci a kara yawan amfani da ‘ya’yan itace, kayan marmari da kayan abinci gaba daya, wanda, saboda wadataccen abun ciki na fiber, yana taimakawa sarrafa matakan cholesterol a cikin jini ta hanyar rage shan su a matakin hanji.
Yana da mahimmanci cewa abincin yana tare da aikin wasu nau'ikan motsa jiki, aƙalla sau 3 a mako na awa 1. Wannan saboda motsa jiki ya fi son rage nauyi da kuma kara karfin tsoka, wanda ke da sakamakon rage matakan cholesterol da inganta lafiyar zuciya.
Abincin da aka yarda a cikin abincin
Abincin da ya kamata a sanya shi a cikin abinci don rage adadin cholesterol sune:
- Abincin mai-fiber, bada fifiko ga cin hatsi, burodi mai ruwan kasa, shinkafar ruwan kasa, noodles mai ruwan kasa da dukkan fulawa kamar carob, almond da garin buckwheat, misali;
- 'Ya'yan itãcen marmari da kayan marmari, zai fi dacewa danye da kuma shinge don kara yawan fiber, kuma kashi 3 zuwa 5 na wadannan abincin ya kamata a sha kullum;
- Kara yawan cin ganyayan, kamar su wake, kaji, wake da waken soya, kuma ya kamata a sha sau biyu a mako;
- 'Ya'yan itacen bushe kamar su goro, almond, gyada ta Brazil da gyada, tunda ban da samar da zare a jiki, suna da wadataccen mai da kuma ƙwayoyin polyunsaturated, waɗanda ke daɗin ƙaruwa da kyakkyawan kwayata, HDL. Yana da mahimmanci a cinye ƙananan kaɗan kowace rana, saboda yawan kuzarinsu yana da yawa;
- Madara mai narkewa da kayayyakin kiwo, ba da fifiko ga cuku mai farin mai da mai yogurt mara dadi;
- Farin nama kamar kaza, kifi da turkey.
Bugu da kari, ya kamata a dafa abinci dafaffe ko kuma a dafa shi, tare da gujewa soyayyen abinci, dafuwa, da kayan kwalliya da biredi. Don ƙara dandano ga abinci, yana yiwuwa a yi amfani da kayan ƙanshi na ƙasa kamar su Rosemary, oregano, coriander ko faski.
Hakanan yana da mahimmanci a sha kusan lita 2,5 na ruwa a rana kuma a sami manyan abinci guda 3 da kayan ciye-ciye 2, saboda yana yiwuwa kuma a sarrafa nauyin. Duba menene nauyinku mai kyau.
Hakanan akwai wasu abincin da za'a iya haɗawa dasu a cikin abinci don daidaita matakan cholesterol na jini saboda kaddarorinsu. Wadannan abinci sune:
| Abinci | kaddarorin | Yadda ake cin abinci |
| Tumatir, guava, kankana, 'ya'yan inabi da karas | Wadannan abincin suna dauke da sinadarin lycopene, wanda wani sinadari ne mai dauke da sinadarin antioxidant wanda yake taimakawa wajen rage mummunar cholesterol, LDL, a cikin jini da kuma kara ingantaccen cholesterol, HDL. | Ana iya amfani dasu don shirya salads, kayan miya, ruwan 'ya'yan itace ko bitamin. |
| Jar giya | Wannan abin sha yana dauke da sinadarin resveratrol da sauran sinadarai wadanda suke aiki a matsayin antioxidants kuma suna hana kwayoyin kitse ajiyar su a bangon jijiyar, don haka yana taimakawa zagawar jini. | Giya 1 zuwa 2 kawai na giya ya kamata a sha a abincin rana ko abincin dare. |
| Kifin Salmon, hake, tuna, gyada da chia | Suna da wadata a cikin omega 3 tare da abubuwan kare kumburi, ban da taimakawa wajen hana bayyanar dusar ƙanƙara wanda zai iya toshe jijiyoyin jini da haifar da bugun zuciya, ban da hana samuwar alamun mai a cikin jijiyoyin. | Wadannan abinci ya kamata a hada su a cikin abinci ta hanyoyi daban-daban, kuma ya kamata a sha a kalla sau 3 zuwa 4 a mako. |
| Inabi mai Tsada | Wannan 'ya'yan itacen yana da wadataccen resveratrol, tannins da flavonoids, waxanda suke da mahadi da ke haifar da wani tasiri mai tasirin gaske, yana taimakawa shakatawar jijiyoyin jini da rage cholesterol. | Ana iya amfani da su a cikin ruwan 'ya'yan itace ko amfani da su azaman kayan zaki. |
| Tafarnuwa / bakin tafarnuwa | Tana dauke da wani sinadari da ake kira allicin, wanda ke yaki da matakan cholesterol mara kyau (LDL), yana taimakawa wajen rage hawan jini da hana samuwar thrombi, don haka yana rage barazanar kamuwa da ciwon zuciya. | Ana iya amfani dashi don sanya abinci. |
| Man zaitun | Yana hana yin abu mai kyau na cholesterol, yana da abubuwa masu saurin kumburi da rage hawan jini. | Aƙalla a saka cokali 1 na man zaitun a kowace rana, wanda za a iya saka shi a cikin salati ko a abinci lokacin da aka shirya, tunda lokacin zafi, man zaitun na iya rasa dukiyar sa. |
| Lemun tsami | Ya ƙunshi antioxidants wanda ke hana maye gurbin kyakkyawan cholesterol, HDL. | Ana iya saka ruwan lemun tsami a cikin saladi ko a gauraya shi da sauran ruwan leda ko shayi. |
| Oat | Yana da wadata a cikin beta-glucans, wani nau'in fiber mai narkewa wanda ke taimakawa ƙananan matakan cholesterol. | Ana iya ƙara shi a cikin ruwan 'ya'yan itace ko bitamin ko amfani dashi a cikin shirya waina da burodi. Hakanan yana yiwuwa a cinye kofi 1 na hatsi don karin kumallo ko amfani da madarar oat maimakon madarar shanu. |
| Artichoke | Tsirrai ne mai cike da fiber da luteolin, antioxidant wanda ke hana karuwar cholesterol kuma yana son karuwar kyakkyawan cholesterol (HDL). | Ana iya dafa wannan tsiron kuma a haɗa shi da abinci, kuma ana iya cinye shi azaman kari ko shayi. |
| Kirfa da turmeric | Wadannan kayan abinci suna da wadata a cikin antioxidants da zaren da ke taimakawa wajen inganta yaduwar jini da kuma son rage cholesterol. | Ana iya amfani da waɗannan kayan ƙanshi a cikin shirya abinci. |
Hakanan akwai wasu shayin da za a iya haɗawa da su a cikin zaɓuɓɓukan rage ƙwayoyin cholesterol, kamar su shayin atishoki ko kuma dandelion tea. Duba yadda ake shirya wadannan da sauran shayin na cholesterol.
Duba ƙarin bayani game da rage yawan abincin cholesterol a cikin bidiyo mai zuwa:
Abincin da Zai Guji
Wasu abincin da ke taimakawa karuwar mummunan cholesterol (LDL) saboda suna da wadataccen ƙwayoyin mai, trans da / ko sugars sune:
- Viscera na dabbobi, kamar hanta, koda da zuciya;
- Sausages, chorizo, naman alade, salami da naman alade;
- Jan nama mai yawan kitse;
- Cikakken madara, yogurt tare da sukari, man shanu da margarine;
- Yellow cuku da kirim;
- Nau'in biredi ketchup, mayonnaise, aioli, barbecue, tsakanin wasu.
- Mai da soyayyen abinci gaba ɗaya;
- Abincin sarrafawa ko na daskarewa da abinci mai sauri;
- Abin sha na giya.
Bugu da kari, abinci mai dimbin sukari kamar su kek, da cookies da cakulan shima bai kamata a cinye su ba, saboda yawan sikari yana tarawa ta hanyar mai kuma yana son samar da cholesterol a cikin hanta.
Nemi ƙarin a cikin bidiyon da ke ƙasa abin da za a daina ci saboda cholesterol:
Kayan abincin rage cholesterol
Tebur mai zuwa yana nuna misali na menu na kwanaki 3 wanda ke nuna yadda za'a iya amfani da abincin da ke taimakawa ƙananan cholesterol:
| Abinci | Rana 1 | Rana ta 2 | Rana ta 3 |
| Karin kumallo | 1 kofin madarar oat + yanki guda 1 na gurasa mai ɗanɗano tare da man gyada | 1 kopin kofi mara dadi tare da yanki guda 1 na gurasar hatsi duka tare da cokali 2 na cuku mai ricotta + kofuna 2 na jan inabi | Kopin 1 na oats ɗin da aka yi birgima tare da cokali 1 na kirfa + 1/2 kofin yankakken 'ya'yan itace + gilashin 1 na ruwan lemon tsami |
| Abincin dare | Gilashin 1 na ruwan inabi na halitta wanda ba a ɗanɗana shi da babban cokali na hatsi + 30 g na walnuts | 1 matsakaiciyar ayaba a yanka ta yanka tare da hatsi cokali 1 | 1 yogurt mara laushi da nono + 1/2 kofin yankakken 'ya'yan itace + 1 teaspoon chia tsaba |
| Abincin rana abincin dare | Dankakken dankalin turawa da gasasshen kifin + 1/2 kofin broccoli da salatin karas da aka dafa shi wanda aka hada da cokali 1 na man zaitun + apple 1 | Kayan alade duka tare da turkey nono yankakken cikin cubes kuma an shirya shi da roman tumatir na gargajiya da oregano + steamed salad alayyahu wanda aka hada da 1 teaspoon na man zaitun + pear 1 | Sautéed asparagus tare da gasasshiyar kaza + salad tare da latas, tumatir karas + cokali 1 na man zaitun + kofi 1 na jan inabi. |
| Bayan abincin dare | 1 yogurt mara dadi da 'ya'yan itace guda 1 + tablespoon na chia tsaba | 1 kofi aka yanka kankana | 1 bitamin (200 mL) na avocado tare da yogurt na halitta + 1 teaspoon na flaxseed, tare da 30 g na almonds. |
| Maraice abun ciye-ciye | 1 kofin shayi na artichoke mara dadi | 1 kofin shayi wanda ba shi da ɗanɗano | 1 kofin shayi mara dadi |
Adadin da aka saka a cikin menu ya bambanta gwargwadon shekaru, jinsi, motsa jiki da kuma ko mutum na da wata cuta da take da alaƙa ko a'a. Sabili da haka, abin da ya fi dacewa shi ne tuntuɓar masaniyar abinci mai gina jiki don a iya aiwatar da cikakken kimantawa kuma an fadada shirin abinci mai dacewa da bukatunku.
Shin kwan yana tayar da cholesterol?
Kwai gwaiduwa yana da wadataccen cholesterol, amma duk da haka wasu binciken sun nuna cewa cholesterol da ake samu a dabi'a a cikin abinci yana da kasada mai saurin lalacewa, sabanin cholesterol da ake samu a cikin abincin da aka sarrafa.
Heartungiyar Heartungiyar Zuciya ta Amurka ta ba da shawarar cewa lafiyayyen mutum na iya cinye kwan 1 zuwa 2 na kwai a kowace rana, kuma dangane da mutanen da ke fama da ciwon sukari ko cututtukan zuciya, abin da ya fi dacewa shi ne cinye kashi 1 a kowace rana. Saboda wannan, yana yiwuwa a sanya kwai a cikin abinci don rage cholesterol, idan dai yawan cinsa bai wuce haddi ba. Duba amfanin lafiyar kwan.
Yadda ake sanin ko cholesterol dinka na da kyau
Don sanin ko cholesterol yana cikin matakan da ake ganin ya isa kuma baya wakiltar haɗarin kiwon lafiya, yana da mahimmanci a auna duka cholesterol da ƙananan jini, kamar LDL, HDL da triglycerides, a cikin jini, wanda ya kamata a nuna shi likita. Idan kayi gwajin jini kwanan nan, sanya sakamakonku a kan kalkuleta na ƙasa kuma ku gani idan cholesterol ɗinku na da kyau:
Vldl / Triglycerides an kirga bisa ga tsarin Friedewald
Ana iya yin gwajin cholesterol ko dai azumin har zuwa awanni 12 ko kuma ba tare da azumi ba, duk da haka yana da mahimmanci a bi shawarar likitan, musamman idan an nuna wani gwajin. Duba ƙarin game da ƙididdigar ƙwayar cholesterol.
Mai Ban Sha’Awa A Shafin
Wannan Mai Tasirin Nazari Ya Samu Cikakken Amsa Lokacin da Wani Ya Tambayi, "Ina Ƙayoyinku?"