Abinci 10 mafi kyau waɗanda ke taimakawa rage cholesterol!

Shin likitanka ya gaya maka cewa matakin cholesterol ɗinka ya ɗan yi yawa a gwajin jini na baya-bayan nan? Abu ne na al'ada a ji ɗan tsoro da damuwa idan hakan ta faru. Wataƙila kana mamakin, "Me zan yi yanzu?" Amma labari mai daɗi shine, akwai abubuwa da yawa da za mu iya yi don shawo kan wannan. Mafi mahimmanci daga cikinsu shine mu yi wasu canje-canje ga abincinmu. Manufarmu ya kamata ta kasance rage cholesterol ɗinmu na LDL (Low-Density Lipoprotein), wanda ke da illa ga jiki, wanda ake kira "mummunan cholesterol". Don haka a yau, za mu yi magana game da wasu daga cikin mafi kyawun tsare-tsaren abinci waɗanda aka tabbatar da su a kimiyya kuma za su taimaka maka wajen kula da lafiyarka yayin cin abinci mai daɗi. Waɗannan ba abubuwa ne na ɗan lokaci ba, amma abubuwa ne da za a iya sanya su cikin salon rayuwa mai kyau.

1. Abincin Bahar Rum

Wannan abinci ne mai matuƙar shahara wanda likitocin zuciya a faɗin duniya ke ba da shawararsa. Kamar yadda sunan ya nuna, wannan shine abincin gargajiya da mutanen da ke zaune a ƙasashen da ke kewaye da Tekun Bahar Rum (misali, ƙasashe kamar Girka da Italiya) suka saba bi tsawon ɗaruruwan shekaru. Ya ƙunshi galibin abincin:

• Sabbin 'ya'yan itatuwa da kayan lambu
• Hatsi cikakke (kamar shinkafa mai launin ruwan kasa, buckwheat, oat)
• Kifi da nama marasa kitse
• Man zaitun mai ban mamaki

2. Canje-canje a Rayuwar Magani (Abincin TLC)

Abincin TLC shiri ne mai sassa uku wanda ya haɗa da abinci, motsa jiki, da kuma kula da nauyi . An gano cewa idan ka yi duk waɗannan abubuwa uku daidai, za ka iya rage matakan cholesterol mara kyau (LDL) da kashi 20% zuwa 30%. A cikin wannan shirin, dole ne ka yi bankwana da kitsen trans . Wannan yana nufin abubuwa kamar kayan gasa, margarine, da abinci mai sauri da aka soya. Da kuma kitse mai cike da kitse.Dole ne ka iyakance abincin da kake ci (misali nama mai kitse, naman alade). Amma hakan ba yana nufin dole ne ka daina cin abinci mai daɗi ba. Misali, za ka iya canzawa zuwa zaɓuɓɓuka masu lafiya kamar naman alade mara kitse maimakon naman alade. A takaice, idan ka sarrafa adadin, za ka iya cin abubuwa kamar fanke da man gyada lokaci-lokaci.

3. Abincin DASH don sarrafa hawan jini

DASH (Hanyoyin Abinci don Dakatar da Hawan Jini) shiri ne mai sauƙin bi wanda har ma Ƙungiyar Zuciya ta Amurka ta amince da shi. Duk da cewa babban burinsa shine rage hawan jini, yana da tasiri sosai wajen rage cholesterol. Wani abu mai kyau game da shi shine cewa za ku iya ganin sakamako da sauri. A cikin wani bincike, mutanen da suka bi wannan hanyar sun ga sakamako mai kyau cikin ƙasa da makonni biyu. A cikin wannan hanyar, kuna buƙatar cin ƙarin abinci:

• Hatsi , 'ya'yan itatuwa, da kayan lambu ( fiber da ke cikin waɗannan abincin yana taimakawa sosai wajen rage cholesterol)
• Sunadaran da ba su da kitse (misali, kayayyakin kiwo marasa kitse, wake, lentil, kifi)

Haka kuma, gishiri (sodium), sukari da aka ƙara ta hanyar roba, alewa, da jan nama suna buƙatar a rage su sosai.

Kwatanta wasu manyan tsare-tsare na abinci

Idan ka yi tunani game da waɗannan nau'ikan abinci daban-daban, za ka iya ɗan ruɗewa. Wataƙila kana mamakin, "Wanne ya fi dacewa da ni?" Ga kwatancen manyan hanyoyi guda uku.

5. Abincin Masu Cin Ganyayyaki ko Masu Cin Ganyayyaki

Waɗannan abinci guda biyu da aka yi da tsire-tsire, idan ka zaɓi abinci mai kyau, na iya yin babban bambanci ga matakan cholesterol ɗinka.

• Mai cin ganyayyaki : Ba ya cin nama.
• Vegan: Ba ya cin kowace irin dabba. Wannan yana nufin ba kawai nama, kifi, ƙwai , kayayyakin kiwo ba, har ma da zuma.

Bincike ya nuna cewa masu cin ganyayyaki ba sa fuskantar haɗarin kamuwa da cututtukan zuciya da hawan jini. Wannan kuwa saboda abincin da ba shi da abinci mai yawa ko babu shi gabaɗaya yana da ƙarancin kitse, kitse mai yawa, da kuma cholesterol. Haka kuma, idan za ku koma ga abincin da aka yi da tsire-tsire gaba ɗaya, yana da mahimmanci ku tabbatar da cewa kuna samun muhimman abubuwan gina jiki da jikinku ke buƙata, kamar su ƙarfe, bitamin B12, bitamin D, da calcium . Zai fi kyau ku yi magana da likitanku game da wannan.

Wasu ƙarin abinci masu nasara

Baya ga waɗanda aka tattauna a sama, akwai wasu hanyoyi da dama.

Abincin sassauci

Wannan abinci ne mai sauƙin amfani ga masu cin ganyayyaki. Wato, cin abinci mai tushen tsirrai, tare da ƙara ɗan nama ko kifi lokaci-lokaci. Wannan kuma abinci ne mai sauƙi ga mutane da yawa, domin yana ba su damar tsara abincinsu yadda suke so yayin da suke ci gaba da cin amfanin abincin masu cin ganyayyaki.

Abincin Mayo Clinic

Wannan kuma wani tsari ne na salon rayuwa. Yana mai da hankali kan abinci kamar hatsi mai yawan fiber, kifi mai wadataccen omega-3 fatty acids , goro kamar gyada da almond, da man zaitun, waɗanda ke taimakawa rage cholesterol. Motsa jiki da rage cin abinci suma muhimman abubuwa ne.

Abincin Dean Ornish

Akwai matakai da dama na wannan. Mafi girman matakin shine ƙarancin kitse kuma yana kawar da kayayyakin dabbobi gaba ɗaya. Bincike ya nuna cewa mutanen da suka bi wannan tsarin abinci mai tsauri sun rage yawan cholesterol ɗinsu da kusan kashi 30%. Duk da haka, wannan na iya zama da wahala ga mutane da yawa su bi shi na dogon lokaci. Duk da haka, dangane da manufofin lafiyar ku, akwai kuma zaɓuɓɓuka marasa tsauri a ƙarƙashin wannan tsarin abinci. A ƙarshe, shirye-shiryen rage kiba na kasuwanci kamar Weight Watchers da Biggest Loser Diet suma zasu iya taimaka muku wajen sarrafa cholesterol ɗinku. Kuma, mabuɗin shine yin zaɓin abinci mai kyau da motsa jiki. cholesterol, cholesterol, cututtukan zuciya, abinci, tsarin abinci, LDL cholesterol, mummunan cholesterol, abinci mai lafiya, rage nauyi, abincin Bahar Rum