Rage cin abinci domin high cholesterol: abin da ya ware cewa add

Lower cholesterol magunguna iya. Amma ba za ka iya yi shi ne da taimakon da ta dace abinci mai gina jiki.

A kowane mutum ta menu ya zama mai, amma suna bukatar a rage amfani. Rage cin abinci domin high cholesterol ya kawar da m nama - naman alade, Goose da kuma duck. Yana da kyau a hada a rage cin abinci abinci, irin su kwayoyi, kifi, kayan lambu mai, saboda sun ƙunshi unsaturated fats, daidaita da daban-daban cholesterol kasarun adadi a cikin shugabanci na da amfani siffofin.

Rage cin abinci ƙananan cholesterol ne mai sauki. An shawarar yin amfani da man fetur ba tare da ƙarin zafi magani, ya kara da shi zuwa salads, hatsi da kuma sauran jita-jita. Shi ne fin so yin amfani da linseed, waken soya, zaitun, cottonseed man fetur.

Arzikin ma'adinai da alama abubuwa marine kifi. Akwai da yawa na phosphorus da aidin. Da abun ciki na da muhimmanci Omega m acid tsara matakan cholesterol. Nutritionist shawarar sau biyu a mako don ci teku kifi.

Amfani ga gabar da ake ci kayan lambu zaruruwa. Its da yawa kore leafy kayan lambu - kabeji, ganye, latas. Nagari ga kullum amfani ga fiye da 35 grams na zare. Gaba daya samar da jiki da shuka fiber rage cin abinci domin high cholesterol, wanda ya hada da karin kumallo, oat, shinkafa ko gero porridge, domin abincin rana - miya, bran da 'ya'yan itãce, kuma ga abincin dare - wani haske salatin da kuma wake.

An kyau kwarai tushen monounsaturated m acid ne kwayoyi. Ko da yake shi ne m abinci, amma su kullum amfani a kananan adadin da aka nuna godiya. A ranar iya ci 30 grams na wani iri-iri na kwayoyi. Wannan 18 pc. cashews, 20 - almonds, 5-6 - walnuts, 8 - Brazil.

'Ya'yan itãcen marmari, da kayan lambu da kuma juices kuma yayi wani rage cin abinci domin high cholesterol. Table biyar-rana aikace-aikace juices da aka jera a kasa. Sun sha biyu sau tsakanin abinci.

Yana ba za a iya cire daga menu yogurt, kirim mai tsami, gida cuku, madara, yogurt, cuku. Just ba, baicin low-mai da low-mai kiwo kayayyakin.

Ba maraba da hada a rage cin abinci da abinci don dafa abinci da aka yi amfani da margarine ko wasu dafa abinci mai. Wannan ya hada da pastries, da wuri, kukis, muffins, cakulan da kuma sauran confectionery kayayyakin.

A rage cin abinci tare da high cholesterol ake amfani da matsayin yin rigakafi da lissafi ba. An samarwa ware da yin amfani da kwakwalwan kwamfuta, alade, kaza. Better ramammu nama, kaji, kifi, ko gasa a cikin tanda ko dafa kamar wata. Kayan lambu mai ya kamata a kara zuwa da ƙãre tasa. Zai yi kyau ga ƙi gwangwani, kyafaffen kuma m abinci. Ba wai kawai da amfani a sausages, naman alade. Ba barka da mayonnaise, mai kirim mai tsami, desserts da ice cream.

Har yanzu kada ku zãgi mai yawa qwai. Guda biyu, da isa ga dukan mako.

Bayan ganewa na high cholesterol a cikin jini ya kamata a tsananin iko da dafa abinci hanyoyin, kamar yadda ya zuwa yanzu kamar yadda zai yiwu cire daga cikin abinci na dabba fats. Amfani a high cholesterol rage cin abinci - daya daga cikin mafi kyau mataimakansa a warware matsalar lafiya.