21 cunno oo ay ku badan tahay kolestaroolka

Qanacsan

• Cunnooyinka Kordhiya Kalastaroolka Xun
• Cunnooyinka Kordhiya Kalastaroolka Fiican

Kalastaroolka waxaa laga heli karaa cuntooyinka asalkoodu yahay xoolaha, tusaale ahaan ukunta, beerka ama hilibka lo'da, tusaale ahaan. Kalastaroolka waa nooc dufan ah oo jirka ku jira oo muhiim u ah shaqada unugyada si sax ah, illaa iyo inta qiimayaashu ay ku filan yihiin, tani waa sababta oo ah marka heerka kolestaroolka jirka wax laga beddelo, wuxuu meteli karaa khatar caafimaad .

Cunnooyinka qaarkood sida avokado iyo salmon waxay caawiyaan kordhinta heerarka kalastarolka wanaagsan, HDL, oo ​​ka caawiya ilaalinta kolestaroolka, dhanka kale, beerka dibiga, tusaale ahaan, wuxuu door bidaa kororka kolestaroolka xun, LDL, oo ​​cawaaqib xumo u keeni kara caafimaadka . Waxbadan ka baro noocyada kalastarolka.

Cunnooyinka Kordhiya Kalastaroolka Xun

Cunnooyinka kordhiya kolestaroolka xun waa in laga fogaadaa, gaar ahaan dadka qaba dhibaatooyinka wadnaha, maxaa yeelay waxay hodan ku yihiin dufanka buuxa. Tusaalooyinka qaarkood waa:

• Kalluun shiilan, hilib rooti ah, shiilan Faransiis;
• Sausage, salami, hilib doofaar, subag;
• Shukulaatada, cabitaanka shukulaatada, buskudka iyo buskudyada warshadaha leh;
• Caano dhan, caano isku darsamay, jiis jaalle ah, labeen dhanaan, cuntooyin lagu kariyey labeen dhanaan, jalaato iyo dubbiil.

Labada cunno ee miiska ku jira iyo kuwa liiska ku jira waa in laga fogaadaa haddii ay dhacdo LDL kolestarool ka sarreeya 130 mg / dL.

Cunnooyinka Kordhiya Kalastaroolka Fiican

Cunnooyinka ka caawiya kordhinta kolestaroolka wanaagsan waxay hodan ku yihiin dufanka isku-dhafan iyo kuwa isku-buuran, iyagoo u shaqeeya sidii wadno-ilaaliyeyaal waxayna doorbidaan kororka kolestaroolka HDL. Tusaalooyinka qaarkood waa:

• Avokado;
• Saliida saytuunka, saliidda hadhuudhka, saliidda gabbaldayaha, saliidda canola, saliidda lawska;
• Lawska, yicibta, xabadka, flaxseed, abuurka gabbaldayaha, sisinta;
• Salmon, tuna, sardines;
• Basasha toonta;
• Soy;
• Subagga looska.

Isticmaalka cunnooyinkan ku jira cunno isku dheelitiran oo hodan ku ah faybar, oo ay weheliso ku dhaqanka jimicsi joogto ah, marka lagu daro kor u qaadista hagaajinta heerarka kolestaroolka, sidoo kale waxay kaa caawineysaa dhimista miisaanka.

Fiiri qaar ka mid ah tilmaamaha lagu yareeyo kolestaroolka fiidiyowga soo socda: