Abinci ba tare da cholesterol. A cholesterol abun ciki a cikin abinci: tebur

Cin wani abinci, 'yan mutane tunani game da abun da ke ciki, karfinsu da kuma tasiri a kan jikin ta m tafiyar matakai. Kuma aka sani da sunadarai, lipids, kuma carbohydrates, mutum kayayyakin iya ƙunsar cholesterol. Dangane da iri-iri (high yawa lipoprotein ko low yawa), da jiki samun amfani ko abinci takarce.

Don ci dama, kana bukatar ka san abun ciki na cholesterol a cikin abinci. A tebur nuna wadannan Manuniya kamata ko da yaushe a yi gani.

Mene ne cholesterol

Wannan lipophilic barasa na halitta asali. An samar kai tsaye, ta wurin jikin (hanjinsu, kuma kayan hanji da gonads, kuma adrenal gland shine yake da koda).

A kananan adadin wannan abu ya shiga jiki da abinci. Abinci ba tare da cholesterol kamata kuma a yadda ya kamata a hade to kowane mutum.

Saka hannu abu a rai gabar

Babban ayyuka na cholesterol ne:

• karfafawa da salon salula membranes a fadi da kewayon zazzabi Manuniya.
• shiga a cikin ci gaban gland hormones da ake bukata da jiki;
• cikakken goyon bayan da rigakafi da kuma juyayi tsarin.
• tabbatar da samar da bitamin D.

Jini rarrabe a high (HDL) da kuma low kwayoyin nauyi (LDL) cholesterol. Bã su da daban-daban Tsarin da haka suna da m sakamako a kan hanya na da halayen a cikin jiki.

The abubuwan da ke ciki na cholesterol a cikin abinci wadata ya sa ya yiwu da kansa sarrafa adadin da kudaden shiga daga abinci.

Mene ne m high cholesterol

A babban adadin da dũkiyõyinsu a jini na taimaka wa occlusion na jini da m plaques. Saboda haka jijiya lumen Narrows, jini wurare dabam dabam da kuma matakai a cikin jiki. Wannan ne ya rinjayi LDL.

A high cholesterol, conversely, nuna da jiki mai da tasoshi, haka maido da tafiyar matakai na rayuwa. Tare da daidai rabo daga cikin wadannan abubuwa ba cikakkun ayyuka na duk m tsarin. Disturbances a jini cholesterol yawa da mummunan tasiri a kan kiwon lafiya.

Table cholesterol, kuma daban-daban m acid damar don sarrafa adadin ci daga cutarwa lipoprotein, ciwon low yawa.

Legend:

• LDL - cholesterol.
• NLC - cikakken m acid.
• MUFA - monounsaturated m acid.
• PUFAs - polyunsaturated m acid.

A amfani da wadannan kayayyakin yana da mummunan tasiri a kan hanya na tafiyar matakai na rayuwa a cikin jiki da kuma jinin samar wa gabobin. Saboda da shaida na m plaques aka muhimmanci quntata jijiya diamita da jini ya kwarara da aka sosai.

Yadda za a rarrabe tsakanin HDL, kuma LDL

Don kare kansu daga cututtuka taimaka dace abinci mai gina jiki da kuma lafiya, aiki salon. Dukan kayayyakin da tasiri a jiki za a iya raba uku kungiyoyin:

• kiwon da matakin na cholesterol a cikin jini.
• ba su shafi cikin index.
• Ragewan matakan cholesterol a cikin jini.

Don ci da dama abinci, kana bukatar ka san abun ciki na cholesterol a cikin abinci. A tebur nuna data kasance m. Domin saukaka, ba za ka iya raba shi a cikin da dama sassa.

Abin da kayayyakin an cire daga cikin abinci

A manyan yawan low kwayoyin nauyi na cholesterol samu a m iri nama, kiwo kayayyakin babban mai, abincin teku, dabino da kuma man kwakwa.

Mutanen da suka Mun ɗaukakã LDL cholesterol a cikin jini, shi wajibi ne don gaba daya kashe wadannan abinci daga kullum menu. Idan wani kiwon lafiya matsaloli ne ba, shi ne har yanzu da shawarar a rage yin amfani.

The sallama ban ma da dama da kuma daban-daban da sauri abinci. Wannan abinci ƙunshi rikodin adadin cholesterol, kuma daukawa mai matsakaicin barazana ga lafiyar dan adam. Daga Semi-ƙãre kayayyakin (sausages, ice cream, gasa kaya, taliya) zai kuma yi daina. Kuskure da shi - a babban abun ciki na cholesterol a cikin abinci. Tebur a kasa ya nuna Figures a cutarwarsu ga kiwon lafiya.

Musamman high yawa daga abu da dama a kan daban-daban byproducts. Cin su ba da shawarar, ko a kalla su lambar a rage cin abinci ya zama kadan. A ka'ida, da wuya kuma a karamin girma, za ka iya amfani da duk wani samfurin, ko idan ta ƙunshi high yawa daga cholesterol.

Yadda za a bayar, baicin kayayyakin

Na nama da kayayyakin ne mafi alhẽri ga ci tsuntsu. Yana da matukar amfani sau da yawa a sati a ci kifi, shi ya ƙunshi Omega-3 m acid, wanda da kyau sakamako a kan mutum kiwon lafiya.

Daga kiwo abinci bukatar ba, baicin low-mai abinci, ba za su bayar da gudunmawa ga rushewa daga tafiyar matakai na rayuwa ta jiki. A mafi girma fifiko porridge, musamman oatmeal, da kuma duk nunannun 'ya'yan itatuwa da kayan lambu.

Kamar yadda wani salatin miya ya kamata a yi amfani da kayan lambu mai a cikin wani karamin adadin.

A rashi daga cikin wadannan kayayyakin taimaka wajen rage cholesterol matakai a cikin jinin, sai a rage cin abinci, dole ne su kasance ba a kullum menu, fãce barasa, ba shakka.

Dining da darajar matakan cholesterol a cikin jini

Lokacin da matakin na cutarwa abubuwa a cikin jini muhimmanci ƙãra, shi wajibi ne ya dauki matakan ga maido da kiwon lafiya. A mataki na farko ne zuwa normalize rage cin abinci kuma kullum menu. Daga shi ya kamata a cire duk Semi-ƙãre kayayyakin, wani m, soyayyen, yaji ko m abinci, m nama da kuma babban mai madara, pastries da kwai gwaiduwa.

Duk wadannan kayayyakin bukatar maye gurbin nunannun 'ya'yan itatuwa da kayan marmari, low-mai madara da kaji, marine kifi. Mai danko da wannan menu, ya kamata ka kai a kai, yayin da cholesterol ba ya wuce da ake bukata nagartacce kuma rushe jikin ta da harshen damo.

Bugu da kari ga daidaitawa da ikon, dole ne ka canza hanya ta rayuwa da kuma aiki, yana tafe, m barci da kuma sabo ne iska ya kamata a sami a cikin al'ada. Regular bi daidaita cin abincin nasu za su taimaka har abada magance matsalar atherosclerotic plaques a jini da rike dace cholesterol a cikin abinci. Tebur za ta taimaka don yin wannan sauƙi.