Et Abinci da cholesterol
Yawanci
Lokacin da, bayan dubawa, kun gano cewa matakan cholesterol na jininku sun yi yawa, daya daga cikin damuwar farko shine ku daidaita tsarin abincinku don dawo da waɗannan ƙimomin zuwa al'ada.
Da babban abincin cholesterol abinci ne da nufin daidaita shi cholesterolemia (darajar kwalastar jini).
Menene cholesterol da babban cholesterol?
le cholesterol sterol ne (wani nau'in lipid), tare da ayyuka masu matukar mahimmanci ga jiki.
Koyaya:
may ƙara haɗarin zuciya da jijiyoyin jini (atherosclerosis).
Daga qarshe, hypercholesterolemia na nufin yawan duka da / ko LDL cholesterol.
Menene alamomin babban cholesterol?
Babban cholesterol yawanci asymptomatic.
Abin sani kawai a cikin sifofin haɗuwa masu haɗari (waɗanda ba su shafi wannan labarin ba) za a iya lura da alamun asibiti a bayyane, ake kira xanthomas.
Sauran alamun alamun da suka danganci cutar jijiyoyin jini.
Me ke kawo yawan cholesterol?
- Kwayar halittar gado da gado;
- Sauran cututtuka na farko (misali na hormonal);
- Rashin cin abinci mara kyau (duba ƙasa);
- Zama a hankali
Abinci
Ta yaya Abinci ke Shafar Cholesterol na Jinin?
Valuesimar ƙwayar cholesterol tana shafar kawai 10-20% na abinci.
A zahiri, jikin mu yana da ingantaccen tsari na hada ƙwayoyin ƙwayoyin hanta, wanda ke ba shi damar biyan buƙatun rayuwa ba tare da dogaro da yawa akan adadin abincin da ake ci ba.
Saboda wannan dalili, sau da yawa sosai a lafiya da daidaitaccen abinci ya zama bai isa ba don dawo da matakin cholesterol zuwa dabi'un da ake so.
Da maganin abinci a kan hypercholesterolemia na iya tabbatar da raguwa a cikin duka cholesterol na plasma a cikin tsari na 10 zuwa 15% (ƙimar ma'ana).
A gefe guda kuma, bai kamata mu manta da cewa ban da yawan adadin cholesterol ba, abin da ke kara tasirin atherogenic shi ne lalacewar da ta wuce kima a cikin LDL lipoproteins zuwa cutar da bangaren HDL (karuwar mummunan cholesterol zuwa illa ga kyakkyawan cholesterol) .
Matsayi na abinci a cikin maganin hypercholesterolemia
Duk da cewa sau da yawa iyakantaccen tasiri, dashigar abinci kuma motsa jiki ya kamata a koyaushe a karbe su kamar awo na farko don rage matakan cholesterol na jini.
Sai kawai idan ingantaccen abinci da salon rayuwa sun canza, likita zai ƙarshe rubuta magani takamaiman don rage cholesterol.
Koda ga waɗanda suke shan magani, ingantaccen abinci yana da mahimmanci don rage girman buƙatar magani da haɗarin sakamako masu illa.
NB A cikin wasu nau'ikan halittu masu haɗari (waɗanda suka yi sa'a sosai), an fara amfani da magani a lokacin bincike da kuma salon rayuwa yana taka rawa.
Wanne cholesterol ya kamata a saukar?
Idan ya zo ga abubuwan cin abincin cholesterol, yana da mahimmanci a fara fahimtar menene ainihin burin irin wannan dabarun cin.
Dangane da wannan, ka tuna cewa ƙwayar cholesterol muhimmiyar kitse ce ga jiki kuma daidai gwargwadon rawar da take takawa, ba zai yuwu ayi ba tare da shi.
Don yaduwa cikin kayan kyallen takarda daban-daban, cholesterol, tare da sauran kitse masu yawa, suna yawo a cikin jini hade da masu safarar daban daban da halaye daban-daban, ana kiran su lipoproteins.
Mafi mahimmanci lipoproteins don maganin cholesterol da haɗarin atherosclerosis sune:
LDL lipoproteins suna da karfin atherogenic mai karfi, saboda suna sanya cholesterol a bangon cikin jijiyoyin jijiyoyin jiki, daga karshe suna yin wasu alamu wadanda zasu iya kawo cikas ga yaduwar jini.
Mummunan tasirin LDL ya daidaita ta HDL wanda, a cikin rawar "ainihin masu shara", yana tsabtace jijiyoyin jini ta hana hana samuwar waɗannan abubuwan ajiya.
Daga qarshe, cin abincin cholesterol ba wai kawai ya rage duka cholesterol bane amma kuma game da inganta rabo mai kyau HDL cholesterol da mummunan LDL cholesterol.
Ka'idodin asali
A matsayin nuni, mahimman ƙa'idodin a Abinci don yaƙi da babban cholesterol Ni ne:
Magunguna da kari
Magungunan da aka fi amfani dasu don babban cholesterol sune statins.
Daga cikin abubuwan kari, duk da haka, akwai samfuran da yawa tare da tasiri daban-daban:
Abin da za a ci
Shawarar abinci da hanyoyin girki
SHAWARAR ABINCI
SAMAR DA HANYOYIN SAMUN KIRKI
Suna da niyyar adana darajar abinci mai gina jiki, musamman maƙalar ƙwayoyin zafin rai masu iya inganta haɓakar ƙwanƙolin ƙwayoyi (muhimman ƙwayoyin mai, bitamin, da sauransu).
Shawara hanyoyin dafa abinci sun hada da:
- Babu, musamman ga 'ya'yan itatuwa da kayan marmari; yana iya zama da amfani a ɗan ɗanyan ɗanyen kifi (a bayyane yake a cikin firiji);
- Tafasa ko poach;
- Steamed;
- Gyaran fure;
- Injin ya cika;
- A cikin tukunyar ruwa, ba tare da wucewa daga harshen wuta ba;
- A cikin tanda, ba tare da wuce zafi ba;
- Lokaci-lokaci gasashe ba tare da samar da ragowar konewa ba.
Ba a ba da shawarar abinci da hanyoyin dafa abinci
BA'A BADA SHAWARAR ABINCI
BA KYAUTA HANYOYIN SAURARA
- Soya;
- Stew;
- Brazing;
- A cikin tukunyar ruwa, tare da harshen wuta mai yawa;
- A cikin tanda, a zafi mai yawa;
- Abun toasted yana samar da saura.
Sauran shawarwari
Mahimmancin rayuwa
Janar salon rayuwa na iya samun sakamako mai kyau ko mara kyau akan matakan cholesterol na jini.
Makami mai matukar tasiri an haifeshi ne daga garambawul dukkan abubuwanda suka shafi rayuwar gaba daya (abinci, motsa jiki, amfani da zagi da cutarwa, da sauransu), wanda kowannenmu zai iya amfani dashi don kare cutar ta hypercholesterolemia.
Mun riga munyi magana da yawa game da abinci; bari mu ga wasu a cikin dalla-dalla.
DAINA TABAGING DAN KARA KYAU HDL CHOLESTEROL
Kashe shan taba, saboda mahaɗan masu guba waɗanda ke haɓaka yayin konewa suna iya, da kansu, don rage matakan kyakkyawan cholesterol (HDL).
AYYUKAN Motocin Motsa jiki don haɓaka Kwalejin KYAUTA HDL
Aiki na motsa jiki, ba tare da la'akari da abincin ba, na iya ƙara yawan ɓangaren ƙwayoyin ƙwayoyin cuta ba tare da tasirin matakan cholesterol mara kyau ba.
A sakamakon haka, yawan kwalastaral yakan yi ta ƙaruwa; Koyaya, wannan bai kamata ya zama mai ban tsoro ba, idan aka ba da shi - kamar yadda muka gani - ainihin haɗarin haɗari shine rabo daga yawan cholesterol zuwa kyakkyawan cholesterol (HDL).
Adadin adadin cholesterol / HDL ya zama kasa da biyar a maza kuma hudu da rabi a cikin mata (misali: idan jimlar yawan cholesterol ta mutum 250 mg / dl ce kuma HDL 60 mg / dl, haɗarin daidai yake da 4,16; it Saboda haka yanayi ne mafi kyau duka, yayin da, bisa ga tsofaffin matakan bincike, za a sanya mai haƙuri a cikin yanayin haɗarin matsakaici).
A talifi na gaba, zamuyi cikakken bincike kan hadadden abinci da cholesterol.
Hakanan gano ƙarin labarai a cikin rukunonin mu abinci da abinci & Kyawawa da kayan kwalliyar jagora.
A ƙarshe Na gode da ziyarar ku muna fatan cewa labarin mu Diet da cholesterol
taimake ku, kar ku manta da raba labarin akan facebook, instagram da e-mail tare da hashtag Rég # Diet #food # cholesterol ☑️!