Tare da inganta yanayin rayuwa, matakin lipids na jini shima yana ƙaruwa.Shin gaskiya ne cewa yawan cin abinci zai sa lipids na jini ya tashi?

Da farko, Bari mu san menene lipids na jini

Akwai manyan hanyoyin samun lipids na jini a jikin mutum:

daya shine hadawa a jiki.Hanta, ƙananan hanji, mai da sauran kyallen jikin ɗan adam na iya haɗa lipids na jini, wanda ke da kusan kashi 70% -80% na jimillar lipids na jini. Wannan al'amari yana da alaƙa da abubuwan halitta.
Na biyu shine abinci.Abinci shine muhimmin abu da ke shafar lipids na jini.Idan kun ci gaba dayan kifi, ku ci nama ta catty, kuma ku sha barasa ta akwati, lipids na jini zai ƙaru cikin sauƙi.
Bugu da kari, munanan salon rayuwa, kamar karamin motsa jiki, zama na dogon lokaci, shaye-shaye, shan taba, damuwa ko damuwa, da sauransu, duk na iya haifar da hauhawar jini.

Hatsarin haɓakar lipids na jini:

1. Hyperlipidemia na dogon lokaci yana iya haifar da hanta mai kitse, haifar da cirrhosis, kuma yana lalata aikin hanta sosai.
2. Hawan jini na iya haifar da hawan jini.
3. Hyperlipidemia a sauƙaƙe yana haifar da arteriosclerosis.
4. Hawan jini shima cikin sauki yana iya haifar da cututtuka na zuciya da jijiyoyin jini, kamar cututtukan zuciya, angina pectoris, ciwon zuciya na zuciya, da bugun jini.

Yadda ake sarrafa hyperlipidemia yadda ya kamata?

Sarrafa abincin ku.An taƙaita shi azaman ka'idar "ƙananan ƙasa huɗu, ɗaya mai girma da adadin da ya dace": ƙarancin kuzari, ƙarancin mai, ƙarancin cholesterol, ƙarancin sukari, babban fiber, adadin furotin da ya dace.

1. Ƙananan makamashi: iyakance yawan kuzarin makamashi.Abincin abinci mai mahimmanci ya dace don kula da abubuwan da suka dace na ilimin lissafin jiki na jikin mutum.Carbohydrate galibi hadaddun carbohydrates ne, kuma tushen shi ne masara da abincin dankalin turawa da kuma nau'in hatsi iri-iri.

Ƙayyadadden ƙayyadaddun abincin soyayyen abinci da kayan zaki (abin ciye-ciye, zuma, abubuwan sha masu yawan sukari).Bugu da ƙari, ya kamata a lura cewa yawancin 'ya'yan itatuwa da goro na iya samar da makamashi.Ana ba da shawarar 'ya'yan itace su zama gram 350 kowace rana kuma goro shine gram 25 kowace rana.

Yayin da ake iyakance yawan kuzari, ƙara yawan motsa jiki don kula da madaidaicin nauyin jiki.Madaidaicin nauyi=(tsawo-105)*(1+10%) Yi gwaji kowace rana don ganin ko kun kai matsayin.

2. Karancin mai: rage yawan cin mai.Fat a nan yana nufin cikakken kitse, wato, mai irin su man alade da man shanu;amma akwai nau'in kitse wanda yafi dacewa da jikin dan adam, wato unsaturated fatty acids.

An raba fatty acid ɗin da ba shi da tushe zuwa polyunsaturated fatty acids da monounsaturated fatty acids.Polyunsaturated fatty acids an samo su ne daga mai kayan lambu, goro da mai kifi, wanda zai iya sarrafa triglycerides na jini yadda ya kamata da cholesterol.

Monounsaturated fatty acids ana samun su ne daga man zaitun da man shayi, wanda zai iya rage yawan cholesterol na jini da ƙananan ƙwayoyin lipoprotein cholesterol, kuma a lokaci guda yana ƙara yawan lipoprotein cholesterol a cikin jini.

Shawarwari na sirri, a cikin abinci na gaba ɗaya, rabon fatty acid, monounsaturated fatty acid, polyunsaturated fatty acid shine 1: 1: 1, wanda shine daidaitaccen haɗin jan nama, kifi, da kwayoyi, wanda zai iya rage yawan lipids na jini yadda ya kamata.

3. Low cholesterol: rage yawan ƙwayar cholesterol.Tushen cholesterol shine gabobin cikin dabbobi, kamar ciki mai gashi, louver, da kuma hanji mai kitse.Amma bai kamata a hana shan cholesterol ba, domin cholesterol wani sinadari ne mai muhimmanci ga jikin dan Adam, kuma ko da ba a sha ba, sai a hada shi a jiki.

4. Yawan fiber: yawan cin kayan lambu, hatsi, wake da sauran abinci masu yawan fiber zai taimaka wajen rage yawan lipids na jini da kuma kara samun gamsuwa.Lokacin da kuka rasa nauyi, ƙara yawan kayan lambu.

5. Matsakaicin adadin furotin: Babban tushen furotin sun haɗa da nama maras kyau, kayan ruwa, ƙwai, madara da kayan waken soya.Madaidaicin adadin furotin shine tushen abu don haɓaka juriya na jiki da hanawa da magance dyslipidemia.Tabbatar kula da ma'amala mai dacewa na furotin dabba da furotin shuka.