Rage cin abinci domin high cholesterol a cikin mata: jita-jita da girke-girke. Yadda za a ci tare da high cholesterol

Modern bincike ya nuna cewa matsalar na high cholesterol a cikin jini yana ta fiye da 80% na mutanen da a kan shekaru 30. Kuma sha daga gare shi, da maza da mata. Amma kamar yadda namiji da mace kwayoyin da yawa bambance-bambance, da kuma kawar da high cholesterol matsalar ya zama daban-daban. Yadda za a ci tare da high cholesterol, da kuma abin da ya yi, wannan labarin zai gaya.

A dalilai na karuwa a jini cholesterol nagartacce

Da farko, ya kamata ka san cewa cholesterol - ba ko da yaushe sharri. Kawai ta wuce haddi da shi ne m harbinger na cututtukan zuciya. 2/3 na cholesterol mu hanta tsirarwa, tun da shi ne ainihin gini abu ga Kwayoyin, jijiya nama, hormones da kuma wasu bitamin. Sauran kashi daya cikin uku na jiki yana bukatar cholesterol muke samu daga abinci.

Haka kuma, babban dalilin high jini cholesterol ne wani ragi a cikin abinci. Sosai da wuya sa cuta na iya zama hanta. Bugu da kari, a sedentary salon kuma na taimaka wa jari da kuma shaida na abu a kan garun jini.

A wannan hasashe, za mu iya sanin cewa ba shi yiwuwa a karkashin dagagge cholesterol dnelat, da kuma abin da ka bukata. Kada overeat, kana bukatar ka motsa more kuma duba abin da kuke ci.

Bayyanar cututtuka na high cholesterol a cikin mata

Wani lokaci ko da bayyanar wani mutum zai iya gaya game da yadawa barazana. Ƙayyade da m matakin na cholesterol a cikin jini iya zama wani mace, dauke da makamai wani ma'auni tef da kalkaleta.

A farko alamar high cholesterol a cikin mata kugu karkara ne fiye da 88 cm. Fat adibas shi a ciki da kuma kugu (ba a kan kwatangwalo da kafafu, misali) magana game da ma'auni na take hakkin.

Idan ka ko da yaushe kasance ma'abũcin zanzaro kugu da kuma har zuwa 88 cm dogon lokaci don yayi girma da kuma tara a kugu na dogon lokaci a can, ko lush kugu ya kasance kullum muhimmi a cikin ku, shi zai taimaka sanin mataki na hatsarin da dan kadan daban-daban hanya. Da aunawa da kugu da kuma kwatangwalo, shi wajibi ne yin lissafi da rabo tsakanin su. A sakamakon dole ba wuce darajar 0.8. Alal misali, sa'ad data: = 75 cm kugu, kwatangwalo = 101 cm, da rabo tsakanin su ne game da 0,74, cewa ya yi daidai a cikin misali. A maza, wannan adadi ya kamata ba ƙetare 0,95.

Sa'ad da dukan m ãyõyi tabbatar da tsoro, ya kamata ka nan da nan zuwa mafi kusa asibitin da kuma wani jini gwajin.

Yadda runtse cholesterol?

A dace da lafiya hanya don rage cholesterol matakan al'ada dabi'u - shi ne don sarrafa ikon. Musamman rage cin abinci domin high cholesterol a cikin mata - na farko shawarwarin da likitan zuciyar. Bugu da kari ga general shawarwari na likita game da shi, za ka iya ko da yaushe tattara dukan zama dole bayani game da ta dace abinci mai gina jiki na musamman adabi da sauran kafofin. Bayan aiki kamar yadda ya kamata a kan wannan topic, za ka ga ba kawai wani jerin haramta da kuma jiyar da abinci, amma dadi girke-girke. Lokacin da dagagge cholesterol dace rage cin abinci zai samar da 80% nasara kudi.

An yi imani da cewa wani karamin kashi na wani sayar da giya zai kuma hana shaida na cholesterol a kan jijiyoyin bugun gini katangu. Amma yana da muhimmanci ba su overdo da shi, in ba haka ba kishiyar sakamako za a iya samu. Su ne kullum na kullum:

- 40 g barasa ko vodka.

- 130 g busassun ruwan inabi.

- 150 g giya.

Matsakaici motsa jiki da kuma shan wani isasshen adadin ruwa (1-1.5 lita rana) ne ma key da kiwon lafiya na zuciya da jijiyoyin jini tsarin.

Abin da ya ci tare da high cholesterol?

Kiwon matakin cholesterol a cikin jini da taimako zuwa ga daskararre samu a abinci na dabba da asali. Conversely, polyunsaturated m acid ba kawai ajiye a cikin jini, amma kuma zai iya rage riga data kasance cholesterol. Saboda haka, a lokacin da wani rashin daidaituwa faruwa, ya kamata ka canzawa zuwa wani kayan abinci da kuma ramammu nama.

Kullum cholesterol ci abinci yana dauke da 300 MG da rana. Amma rage cin abinci domin high cholesterol a cikin mata azurta akan rage wannan adadi zuwa 250 MG. Saboda haka, a zabi abinci ya kamata a dogara ne a kan wannan mizani.

A nama kamata a maye gurbinsu da kifi da kuma legumes (soya, wake, Peas), burodi tanda ko saya kawai daga alkama gari. Yin burodi canza oatmeal cookies ko crackers.

Daga cikin amfani da kayayyakin: shayi, zaitun, masara da sunflower mai, kayan lambu da 'ya'yan itace juices, hatsi, kayan lambu,' ya'yan itãcen marmari.

Abin da ba su ci?

A cikin tambaya na abin da za su ci da high cholesterol zai taimaka wajen amsa wadannan bayanai. 100 g na kayayyakin kamar naman alade, da naman sa, hanta, rani tsiran, kaza fata, kazalika da jita-jita da su yi amfani da (dumplings, ɗanɗana, Pate) ya ƙunshi game da 100 MG cholesterol. Saboda haka, 300 g na ravioli (ba tare da mai, mayonnaise ko cream) riga toshe kullum kudi na cholesterol ci.

Bugu da ari, a cikin cin abincin teku da za a share Roe, squid, sprat. na kiwo kayayyakin - kirim mai tsami, cream, mai gida cuku (fiye da 30%). Kwai gwaiduwa ƙunshi mai yawa cholesterol, don haka da kwai za a iya ci kawai Boiled kuma babu fiye da 2-3 raka'a wani mako.

Haramta kayayyakin kuma sun hada da: kofi, sugar, ice cream, sausages, Boiled tsiran, mayonnaise, man shanu, margarine, ketchup.

Menu da kuma a kullum

Rage cin abinci domin high cholesterol a cikin mata sanya biyu lokuta: idan wani jini gwajin saukar da barazana da atherosclerosis da kuma bugun jini, wato, cholesterol ne riga sosai high, ko don yin rigakafi. A cikin farko idan, shi ne shawarar da wani m rage cin abinci, a karo na biyu a yarda da m sabawa daga cikin shakka.

A kullum na yau da kullum na mata ya kamata sun hada 3-5 abinci a cikin kananan rabo, wajibi stroll a kan sabo iska ko hasken jiki ayyuka a cikin zauren for 20-40 minti (fitness, aerobics, iyo).

Duk da ban a kan da yawa kayayyakin, rage cin abinci mata da darajar matakan cholesterol a cikin jini ya zama bambance bambancen da kuma hada duk abinci kungiyoyin: nama, kifi, hatsi, kayan lambu da kuma 'ya'yan itatuwa, kiwo kayayyakin, da wake da kuma man fetur.

rage cin abinci makirci

Duk da ya karu cholesterol a cikin jini, da rage cin abinci kada ta kasance m. The jiki dole ne samu kullum:

- kitsen - 70 g;

- Protein - 100 g;

- bitamin da kuma ma'adanai.

- carbohydrates - 350 g

Hakika, mafi amfani da sabo kayan lambu da 'ya'yan itatuwa, Boiled da kuma gasa nama da kifi. Lokacin da frying samuwar free radicals wanda hanzarta da samuwar cholesterol plaques. Daga cikin mafi muhimman bitamin atherosclerosis ware A, B _1, B _2, C da kuma E, ma'adanai - magnesium, phosphorus, potassium, da baƙin ƙarfe, da sodium.

Ya kamata iyakance gishiri ci to 5 grams da kuma sukari - to 35 g per day. Sugar za a iya maye gurbinsu da zuma.

A 'yan misalai daga cikin kullum rage cin abinci

Rage cin abinci domin high cholesterol a cikin mata iya duba, kamar wannan:

wani zaɓi 1

Breakfast: furotin omelet - 150 g, buckwheat groats ko gari - 90 grams, gurasa, shayi da madara (ba fiye da 1.5% kitse) - 200 g

Abincin rana: salatin da tsiren ruwan teku - 250 g ruwan 'ya'yan itace - 200 g

Abincin rana: fis miya - 300 ml na ramammu nama Patties, steamed - 150 g, gasashen kayan lambu - 150 g, wani burodi, 2 - ko 3 apple ruwan 'ya'yan itace.

Abun ciye-ciye: hatsi ko oat flakes - 150 g, broth kwatangwalo.

Dinner: kifi gasa da kayan lambu - 400 g (250 g - kifi, 150g - kayan lambu), Boiled shinkafa - 200 g, gurasa, kefir gilashi.

wani zaɓi 2

Breakfast: oatmeal da ruwa ko low-mai madara da bushe da 'ya'yan itatuwa da kwayoyi - 200 grams shayi ko skim madara.

Abincin rana: kayan salad (cucumbers, tumatir, dill ko faski), da man zaitun, da kayan yaji - 200 g, gilashin ruwan 'ya'yan itace.

Abincin rana: kayan miya - 300 ml gasa ramammu nama da kayan lambu - 300 g, stewed 'ya'yan itace.

Abun ciye-ciye: low-mai gida cuku - 150 grams, a kofin shayi.

Dinner: dankalin turawa, da kuma kifi, gasashen - 200 g, salatin tsiren ruwan teku gwoza ko sunflower man - 150 g, gilashin compote ko yoghurt.

Ka tuna da cewa abin da ake ci bambancin dogara kawai a kan kwatanci. Idan an gaji, sa'an nan duba ga zažužžukan menu a cikin littattafai da mujallu na musamman - amfanin yawa bayani.

The mafi ban sha'awa jita-jita da high cholesterol

Kowane uwargida ya bayar da dama zaɓuɓɓuka saboda rage cin abinci tare da high cholesterol a cikin maza da mata. Amma wani lokacin ma da mafi m dafa so wani abu sabon da kuma sabon abu. Sanin jerin jiyar da kuma haramta abinci, za ka iya gwaji da kanka, don fito da wani iri-iri na jita-jita da high cholesterol. Idan wani abu sabon zo tuna, za mu gabatar muku da wasu ban sha'awa da kuma sauki girke-girke.

Cottage cuku da kuma naman kaza taro tare da narkar da cuku da kuma caraway tsaba

Ga abinci, za ka bukatar: 120 g sabo ne namomin kaza, 250 grams na low mai gida cuku, 50 g cream cuku, 40 g margarine, cumin tsaba, faski, gishiri.

Namomin kaza sosai wanke, tsabtace, a yanka a cikin guda kuma tafasa na mintina 15 a ruwa tare da caraway tsaba. A wannan lokaci, Mix gida cuku da kuma cream cuku har sai m. Zuba Boiled namomin kaza a wani colander zuwa ruwa da gilashi. Sai suka tare da Mix gida cuku, gishiri da kuma ƙara faski. A tasa a shirye.

Kaza medallions da lemo

Ga abinci za ka bukatar: 250 g na kaza ko turkey nono, 2 gwangwani peach, man zaitun don frying, da garin alkama, da gishiri, Curry, kuma 50 ml na ruwa.

Nono, yanke a kananan guda lengthwise, kadan doke kashe da kuma gishiri. Next, soya da yanka a man zaitun har sai m karkashin kaho. Cire daga pans nama da kuma saura daga frying man fetur kara bayan gari, Curry, ruwa da kuma 1 peach (mafi kwasfa cire). Tafasa da miya a kan zafi kadan har sai dan kadan thickened. Saka a kan wani farantin shirye medallions, zuba miya da kuma ado da sauran peach. Bismillah!