Cholesterol-ragewan rage cin abinci: a kausasa menu

Cholesterol ake bukata by jiki don gina cell membranes, ATP kira. Da farko shi ne ba gabatar a cikin jiki, da kayayyakin samu lipids ake metabolised a cikin hanta, haddasa jiki samun cholesterol. Shi ne mafi muhimmanci bangaren a cikin kira na jima'i ji ba gani, da kuma mai-mai narkewa bitamin. Duk da haka, Yunƙurin a jini cholesterol sa illa aqibar da kwayoyin. Mutane da high cholesterol kamata ci a hanya ta musamman. Likitan zuciyar sanya cholesterol-ragewan rage cin abinci, wanda damar ta kawar wasu kayayyakin isa m taro na lipids a cikin jini.

Mene ne jigon da rage cin abinci?

cholesterol-ragewan rage cin abinci ya takaita kayayyakin da ciwon a cikin abun da ke ciki wasu kungiyoyin na lipids. Wannan ba ka damar rage oba nauyi, cire wuce haddi ruwa daga cikin jiki (don rage kumburi daga cikin ƙananan wata gabar jiki), inganta overall kiwon lafiya, na rage hadarin tsokar zuciya infarction a sau da yawa. By na biyu da ya gabata, wani mutum ya fara jin wata karuwa da ƙarfi. Jigon wani abin da ake ci shirin ne don rage adadin abubuwa masu cutarwa (a wannan yanayin, lipids). zinariya dokoki na nutritionists aka kafa don cimma manufofin:

• ƙuntatawa na game da amfani da kayan lambu da dabbobi fats.
• kammala kin amincewa da ethyl barasa.
• ƙuntatawa na gidan burodi kayayyakin.
• cin kaza ba tare da fata.

Wadannan shawarwari an dauri ga cholesterol-ragewan rage cin abinci zai iya cikakken gaskata da fatan.

Wanne kayayyakin ya kamata a cire?

cholesterol-ragewan rage cin abinci zame babban adadin da abinci da suna cinyewa a cikin abinci, a kullum. Ka tuna cewa su ya kamata a dauke hankali, saboda haka cewa jiki ya saba da sabon yanayi, na fara amfani da kitsen daffo. Dietitians hana wadannan kayayyakin:

• m kifi, halitta man shanu, margarine, kazalika da dabino da kuma man gyada man.
• crackers, gari, dankalin turawa, kwakwalwan kwamfuta, pancakes, waffles, da kuma kamar. d.;
• gaba daya shafe naman alade, factory sausages, qwai ne mai iyaka.

Dairy kayayyakin suna da shawarar don amfani, amma dole ne su zama free of maiko. Ya kamata a lura da cewa kayan lambu za a iya ci kawai a sabo ne siffan, idan suka soya a man shanu, da cholesterol tashi sharply.

Recent shaida da shawara cewa wasu canje-canje da aka yi ga misali hypocholesterolemic rage cin abinci. Likitoci sun amince da cewa maganin kafeyin kamata kuma a dakatar. Wannan shi ne saboda cewa da abu mai qara hanji suna, da kuma dilates jini. Wannan shi ne wani ya fi karfinsu factor ga waɗanda aka nada tebur, kamar yadda su sau da yawa sha kiba.

Me za ka ci?

A jerin kayayyakin cire daga rage cin abinci, shi ne manya-manyan, amma da aka hade a cikin hypocholesterolemic rage cin abinci? A rage cin abinci na fats dole ba, amma dole ne su a iya sauƙi tunawa, lipids wannan kungiyar ne a cikin ja nama, kifi, kayan lambu mai (sesame, soya).

Na sunadaran suna da damar amfani da iri-iri na ramammu nama, kamar zomo, kaza. Magoya squid, jatan lande kamata iyakance bayarwa na wadannan kayayyakin, saboda suna dauke da manyan yawa na musamman cholesterol, kazalika da salts daga gare ta.

Za ka iya amfani da cikakken duk wata shuka abinci (kayan lambu, 'ya'yan itatuwa, ganye). Za su zama wani muhimmin bangare ne na rage cin abinci, don maye gurbin da saba carbohydrates.

Abin da ya kamata a rage cin abinci?

Cholesterol-ragewan rage cin abinci ya kamata ba za a cire daga cikin abinci sau daya duk da saba kitse, shi ya kamata a yi a hankali. Rage ci daga lipids, wanda suke cutarwa ga jiki kullum for 5 grams, ya maye gurbin da shawarar kayayyakin. Lokacin da rage cin abinci zai zama wata dabba cholesterol bukatar da za a cinyewa a kullum 50-60 grams na man zaitun ko flaxseed man fetur. Suna taimaka normalize aiki na endocrine tsarin a lokacin miƙa mulki ga sabon rage cin abinci.

Wadãtar da rage cin abinci na yalwa da fiber kunshe ne a cikin kayan lambu. Wannan zai taimaka cire ji yunwa da normalize aiki na gastrointestinal fili a cikin hali na maƙarƙashiya. Dole ne ya zama ba hatsi a cikin mutum rage cin abinci, ya maye gurbin azumi carbs. Kawai batun dokokin data sakamakon ba zai ci gaba da ku mai jira ne.

Abin da ya kamata a menu?

A misali cholesterol-ragewan rage cin abinci (Samfurin menu) ya kamata a fentin sau ɗaya a mako. Wajibi ne a tantance da fari da kudi damar, sa'an nan ya zama rage cin abinci. Hakan ya hada da cin abinci a kan jadawalin cholesterol-ragewan rage cin abinci. Menu na mako zai duba wani abu, kamar wannan.

Litinin

Breakfast: mafi wuya aiki rana, yana da kyawawa don fara tare da wani maku yabo, shafa zuma. Kuma maimakon shayi sha gilashin skim madara.

Abincin rana: shirya kayan miya, broth 150 grams na kaza nono. A na biyu - da kayan lambu salatin.

Dinner: jacket dankali, kifi, steamed kayan salad na sabo ne cucumbers.

Talata

Breakfast: daya Boiled kwai, orange ruwan 'ya'yan itace, ba tare da kara sugar, maku yabo tare da jam.

Abincin rana: salatin tumatir da zaki da barkono, kaza broth, ruwan kasa gurasa, 150 grams na Boiled naman sa.

Dinner: mai-free na gida yogurt, oatmeal cookies, shayi tare da lemun tsami balm.

Laraba

Breakfast: 150 grams na Boiled kore wake, maku yabo.

Abincin rana: jacket dankali (200-250 grams), 120 grams na zomo ɗanɗana, kayan lambu salatin (zabi).

Dinner: Boiled shinkafa, strawberry jam, yogurt.

Alhamis

Breakfast: oatmeal, dafa shi a madara, wani apple.

Abincin rana: kayan miya, Boiled nama turkey, jelly, stewed 'ya'yan itace.

abincin dare: gasa kifi tare da lemun tsami, buckwheat, gilashin madara.

Jumma'a

Breakfast: grated karas da sugar, ruwan 'ya'yan itace.

Abincin rana: Spaghetti da nama dafa zomo, daya Boiled kwai, black burodi.

abincin dare: kayan salad da kabeji, low-mai yogurt.

Asabar

Breakfast: zaki baki shayi, Dietetic abinci, a banana.

Abincin rana: 100 grams kaza, shinkafa porridge, salatin da cucumbers, tumatir, kararrawa barkono.

Dinner: low-mai gida cuku, kore shayi.

Lahadi

Breakfast: oatmeal, low-mai yogurt.

Abincin rana: kayan miya, ramammu kifi, porridge (zabi daga), rauni kofi tare da madara.

abincin dare: biyu daga gasa apples da gida cuku, stewed 'ya'yan itace.

Cholesterol-ragewan rage cin abinci menu ne quite bambance bambancen. Ka tuna da cewa ruwa ya kamata a cinyewa a cikin wani adadin 2.5-3 lita, da kuma yawan teas kada wuce 500 ml. cholesterol-ragewan rage cin abinci na bukatar mai yawa iradar da kuma jimiri. Kada ka manta game tsanaki m matsayin ba zato canji a cin halaye zai jaddada ga jiki, sakamakon yanayin ba ya inganta, kuma worsen.