Idan kana kawai fara cin abinci mai rage-cholesterol, yana da amfani don komawa zuwa jerin jerin manyan cholesterol da abinci mai mai ƙanshi don kaucewa da iyakancewa. Ka tuna, ba a daɗewa don karɓar halin kirki mafi kyau.
Me ya sa Dama mai ƙoshi da Cholesterol Ya Kamata Ya Kamata Limited?
Kwayoyi da yawa a cikin kitsen mai da cholesterol zasu iya taimakawa ga yawan sukarin cholesterol da kuma high lip dens lipoprotein (LDL-"mummunan" cholesterol) matakin a jiki, kara yawan hadarin da cututtukan cututtuka na zuciya da cutar atherosclerosis, sama a cikin arteries.
Ga jerin abinci waɗanda ke da ƙwayar cholesterol ko kitsen mai da kuke bukata don iyakancewa ko kauce wa:
Qwai da nama
- Ƙididdige ƙwayar ƙwayoyi tun lokacin gwaiduwa shine abin da ke dauke da cholesterol da fatattun fats. Yi amfani da fata fata ko kwai maimakon girke-girke da ke kira fiye da ɗaya cikakke kwai. Yi la'akari da cewa ba dole ba ka cire qwai gaba daya, musamman fata fata, waxanda suke da halayen gina jiki.
- Yanke ƙananan yankakken naman sa kamar nesa mafi girma, T-kashi, mai tausayi, mai shinge, tsutsa, tsutsa, da flank nama. Zaɓi abincin da ake kira "zabi," "zaɓi," da kuma "jingina."
- Ku guje wa abin da ake kira "gabar jiki" nama kamar hanta da kuma zaki mai dadi, wanda ke da nauyin 375 MG na cholesterol ta kowace rana.
- Yawancin sarrafawa da abincin rana irin su bologna, naman alade, karnuka masu zafi, tsiran alade, da abincin naman alade. Suna da yawa a fatsari da sodium.
- Ka guji duck da Goose, ko da yake ka lura cewa tsintsiya, fata ko ƙafar fata ba su da zafin zabi. Ku guje wa wani abu mai laushi a cikin duck ko Goose mai.
Dairy
- Yi iyakacin cin abinci na kayan da ke cikin kaya irin su man shanu da madara mai madara, da kashi 2 cikin dari na kayan kiwo, irin su yogurt da cheeses.
- Idan an yi amfani da ku don shan madara ko madara ko amfani da kayan kiwo mai ƙanshi , yi kokarin canzawa zuwa mai-mai-mai ko kashi 1 cikin dari na madara da kiwo. Da zarar kun ji dadi tare da ƙananan ko kashi 1 cikin dari, gwada madara mai yalwar kiɗa da kayan kiwo.
Mai
- Yanke kan abincin da ke dauke da kayan lambu mai sauƙin haɗari don rage ƙwayar mai a cikin abincinku. Bincika takardun abinci na kayan abinci da aka samo don kalmomin "hydrogenated" ko "man fetur wanda aka sanya a ciki." Idan waɗannan sharuddan sun bayyana a matsayin ɗaya daga cikin nau'ikan sinadaran farko guda biyar, zai zama mai kyau don kaucewa ko ƙayyade waɗannan samfurori.
Sides
- Ƙayyade fries na Faransa da wasu gurasa mai laushi da aka yi tare da wasu sunadaran hydrogenated ko cikakken fatattun. Ka yi ƙoƙarin yin naman gishiri mai dadi ko 'ya'yan itace don samun lafiya mafi kyau.
Desserts
- Gurasar iyakance, cookies, crackers, pastries, pies, muffins, da kuma donuts, musamman ma waɗanda aka yi tare da wasu daga cikinsu wanda aka haɓaka da su ko kuma fatalwa. A lokacin yin burodi a gida, la'akari da girke-girke-girke mai kyau don yin abubuwan da ke wakiltar karin kayan haɗarin cholesterol.
Kyakkyawar Cincin Kwayoyin Cincin Kwayoyi Za A iya Kasancewa
Ka tuna cewa sabon hatsin cin abinci na cholesterol ba dole ba ne a ƙuntata shi kamar yadda ka yi tsammani ya kasance. Kodayake ba ya haɗa da iyakancewa ko kauce wa abincin da aka ambata a sama, akwai wadataccen abinci da girke-girke don ƙarawa a ciki. Kuna iya sauya kayan girke mafiya daɗaɗɗa ta hanyar maye gurbin karin zabi mai kyau da kuma samun hanyoyi masu mahimmanci don shirya sabon abincin da bazai yi kokari ba kafin wannan ƙananan cholesterol, irin su baki, ruwa, ko wake koda, eggplant, okra, oats, soy , da kifin kifi.
> Sources:
> Harvard Heart Letter. 11 Abinci Wannan Ƙananan Cholesterol. Harvard Health Publishing: Harvard Medical School. Updated 12 ga Agusta, 2017.
> Zuciya da Ƙungiyar Ƙungiyar. Yaya Zaman Yaya Za Ka Kasance Don Zuciyar Zuciya-Madafi? Cleveland Clinic. An buga Janairu 23, 2015.