Cholesterol a abinci, ko Me muka ci?

Cholesterol cancanci kulawa ta musamman da kuma bincike na makamantanta a jiki. Mafi yawan mutane kawai sani game da mummunan tasiri a kan wannan al'amari, la'akari da cewa babu kyau cholesterol ne ba ta da alhakin. Duk da haka, wannan abu ne da hannu a cikin shiri na hormones (musamman jima'i) da kuma da yawa Kwayoyin, musamman jijiya. Duk da haka, duk da muhimmanci Properties na cholesterol samar da hanta, don haka ko da idan ka ci kawai shuka abinci, da matsaloli tare da rashin da shi, zã ku so ba.

Sau da yawa akwai matsaloli tare da wuce haddi. Saboda haka wajibi ne a san yadda za cholesterol samun shiga jikin mu, kuma a cikin abin da yawa. Sau da yawa, da cholesterol a cikin abinci na dabba asalin a daya mataki ko wata. Don bincika kowane samfurin, kana bukatar ka saita kullum kudi na cholesterol ga mutum, wanda shi ne game da 200-300 MG. Saboda haka, ga mutanen da a karkashin shekaru 30, rabon da aka rage wa game da 175 MG da 100 ml na jini. A jikin mutane girmi 30 cholesterol abinci ya kamata ka yi ba fiye da 250-300 MG.

Gaskiyar ita ce, da cholesterol abun ciki a cikin kayayyakin dogara a kan su mataki na fatness, da kuma a kan adadin cikakken kuma unsaturated fats. Alal misali, idan man alade ya ƙunshi cholesterol a cikin manyan yawa da kuma a lokaci guda babban rabo na cikakken (m) mai, mataki na harmfulness da samfurin da aka muhimmanci karu. A akasin wannan, kifi ya ƙunshi mai yawa cholesterol, amma cikakken mai ne da yawa karami. A bambanci, shi aikin wani babban yawan unsaturated fats. Saboda haka, kifi kayayyakin an dauke su a matakai da ci gaban atherosclerosis, wadda take kaiwa zuwa jari na cholesterol, kuma ta shaida a kan garun jini.

Ya kamata a lura, cewa cholesterol a cikin abinci da kuma adadin mai dogara kan yadda dabbobi da aka ciyar da kuma yanayin a cikin abin da suka da aka gudanar. Amma, shi yana nufin kaji da kifi.

Saboda haka abin da kayayyakin dauke da cholesterol a cikin ya fi girma yawa, kuma daga gare su akwai hadarin gaske ga kiwon lafiya (dogara ne a kan matakin da wannan abu)? Its mafi girma yawan dauke a cikin kwakwalwa (daga 800 zuwa 2200 MG), koda (300 to 780 MG), da kuma a cikin naman alade (iyakar - 380 MG - a loin), nama hanta (daga 260 zuwa 390 MG) da kuma hanta na sauran dabba man shanu (240 to 280), da kuma melted mai. Ya kamata a tuna da cewa cholesterol a shuka abinci da kuma kayan lambu mai ba dauke. Amma kuwa sũ mawadãta ne a sitosterol - kayan lambu cholesterol analogue, wanda, a akasin haka, shi daidai a mai metabolism da kuma narkewa. Amma a cikin hanjinsu na wani abu ta ɗaure wa cholesterol, kafa wani hadadden cewa shi ne talauci mai narkewa da kuma tunawa a cikin jini. Shi ya sa muka bayar da shawarar a raba abinci.

Akwai 'yan dokoki da taimaka wa normalize cholesterol metabolism :

1. Rage amfani da abinci da suke da arziki a cikin cholesterol.
2. Ci a cikin moderation, ba overeat.
3. Ci abinci mai arziki a zare. Fiber taimaka daura cholesterol a cikin gastrointestinal fili.
4. Tabbatar da cikakken jiki da bitamin, wanda rushe wannan al'amari ya kuma taimake shi ya janye.
5. Kula dole ne a dauki don kauce wa wuce kima nauyi riba. Wuce haddi da kuma karfi hasara a cikin nauyi take kaiwa zuwa wani matsalar aiki na samfur na duk tsarin.
6. Muna bukatar mu rabu da miyagun halaye (barasa, shan taba).

Ka tuna cewa kifi, ko da yake da shi ya ƙunshi cholesterol a isa yawa, yana taimaka tsagawa da kuma kau daga jiki. Har ila yau a cikin wannan da kyau-da tabbatar low-mai cuku, gida cuku da madara kayayyakin. Daya kamata kauce wa cin kwai yolks, m nama, soups mai kirim mai tsami da kuma man shanu. Mafi muhimmanci - ba zlouptreblyat. Akwai iya zama duk abin da, amma a moderation, don haka da cewa cholesterol a cikin abinci shiga jiki da kuma haka a isa allurai!