Shin rahoton likita na baya-bayan nan ya ce matakin cholesterol ɗin ku ya ɗan yi yawa? Da yawa daga cikinmu suna jin tsoro idan muka ga hakan. Muna tunanin, "Oh, dole ne in daina cin man shanu, ice cream, da nama mai kitse daga yanzu." Duk da cewa akwai gaskiya a cikin wannan labarin, akwai kuma labari mai daɗi a gare ku. Wato, ƙara wasu abinci a cikin abincin ku na iya taimakawa wajen sarrafa matakan cholesterol ɗin ku. Yaya wannan ya fi kyau da sauƙi fiye da haɗiye kwaya da ruwa?
Shin waɗannan abincin sihiri ne da gaske? A'a, amma yana kusa da sihiri. Masu bincike sun gano cewa waɗannan abinci na musamman, waɗanda ake kira "abinci mai aiki," suna da babban tasiri mai kyau akan matakan cholesterol ɗinku. Wasu bincike sun nuna cewa abincin da ke ɗauke da waɗannan "superfoods" na iya zama kamar wasu magunguna masu rage cholesterol wajen rage "mummunan" cholesterol na jikin ku, ko LDL (Low-Density Lipoprotein) cholesterol . Wannan ya tabbatar da cewa FDA (Hukumar Abinci da Magunguna) a Amurka ma ta ba wa waɗannan abinci "iƙirarin lafiya" cewa za su iya sarrafa cholesterol.
Waɗanne abinci ne "masu ƙarfi" waɗanda ke rage cholesterol?
To, yanzu bari mu ga irin waɗannan abincin da ke da kyau ga zuciyarmu kuma suna taimakawa wajen sarrafa cholesterol. Ba abu ne mai wahala ba a ƙara waɗannan a cikin abincin yau da kullun.
| Nau'in abinci | Yadda ake taimaka wa jiki |
|---|---|
| Kifi Mai Kifi Misali: salmon, mackerel, herring, mackerel | Sinadaran omega-3 da ke cikin waɗannan kifaye suna da matuƙar amfani ga lafiyar zuciya. Suna taimakawa wajen rage hawan jini da kuma rage wani nau'in kitse a cikin jini da ake kira triglycerides. |
| Hatsi da Bran na Oat | Suna da wadataccen zare mai narkewa. Wannan zare yana aiki kamar soso, yana shan cholesterol a cikin tsarin narkewar abinci kuma yana taimakawa wajen kawar da shi daga jikinka. Cin kofi ɗaya na hatsi da safe kyakkyawan farawa ne. |
| Gyada kamar walnuts da almonds | Waɗannan goro suna ɗauke da kitse mai lafiya (marasa kitse masu cikakken kitse). Cin ƴan goro kaɗan a rana zai iya taimakawa wajen rage mummunan cholesterol (LDL). Amma kada ku ci da yawa daga cikinsu, domin suna da yawan kalori. |
| Abinci mai dauke da sterols na tsirrai ko Stanols | Ana ƙara waɗannan a cikin wasu margarines, yogurts, da abubuwan sha na 'ya'yan itace. Waɗannan ƙwayoyin shuka Sterols da Stanols abubuwa ne da ake samu daga tsirrai. Suna hana jiki shan cholesterol daga abinci. |
| Legumes Misali: waken soya, wake, wake, da waken soya | Waɗannan kuma suna da yawan sinadarin fiber mai narkewa. Sanya su a cikin abincin yau da kullun na iya taimakawa rage yawan cholesterol. |
Tabbatar da ka tuna da waɗannan abubuwa yayin da kake canza abincinka!
Bayan koyon abinci mai rage cholesterol, ba kyakkyawan ra'ayi ba ne ka yanke shawara da kanka, kana cewa, "To, zan ci waɗannan in rage cholesterol dina." Wannan ba abu ne da ya kamata ka yi da kanka ba.
Da farko, yi magana da likitanka.
Idan ana maganar kula da matakan cholesterol ɗinka, abu mafi mahimmanci shine yin aiki tare da likitanka . Duk da cewa canje-canje a abinci na iya taimakawa sosai, wasu mutane na iya buƙatar magunguna don rage haɗarin kamuwa da cututtukan zuciya. Don haka, ɗauki rahotanninka ka haɗu da likitanka don tattauna mafi kyawun tsarin magani a gare ka. Za a iya rubuta maka magani tare da canje-canje a abinci.
Waɗannan abincin ba "sihiri" ba ne!
Wannan kuma wani abu ne da za a tuna. Kada ka yi tunanin cewa cin ɗan goro ko kwano na hatsi da safe ba zai cutar da kai ba, ko kuma ka sami lasisin cin abinci mai mai, abinci soyayye, da kek gwargwadon yadda kake so.
Domin samun fa'ida daga waɗannan abinci masu kyau, lallai ne ku rungumi salon rayuwa mai kyau gaba ɗaya.
Wannan yana nufin,
- A rage yawan abincin da aka sarrafa, abincin da aka soya, abubuwan sha masu sukari, da kuma abinci mai yawan kitse (misali, jan nama, cuku, man shanu) gwargwadon iko.
- Sarrafa nauyinka.
- Motsa jiki a kullum. Yi wani abu kamar tafiya na akalla mintuna 30 a rana.
A taƙaice dai, kamar gina gida ne. Ba za ka iya gina gida da tubali ɗaya kawai ba. Hakazalika, ba za ka iya samun lafiya da "abinci mai kyau" ɗaya kawai ba. Daidaitaccen abinci, nau'ikan abinci iri-iri, da isasshen motsa jiki duk abubuwa ne da za su taimaka maka wajen kiyaye lafiyar zuciya.
Saƙon Ɗauka Gida
- Akwai takamaiman abinci kamar hatsi, kifi mai mai, da gyada waɗanda ke taimakawa wajen rage yawan mummunan cholesterol (LDL) a jikinka.
- Ƙara waɗannan abincin a cikin abincinka kaɗai ba zai taimaka wajen rage yawan cholesterol ɗinka ba. Tabbatar ka tuntuɓi likitanka don neman shawara . Wataƙila kana buƙatar magani.
- "Superfoods" ba lasisin cin abinci mai yawa kamar yadda kake so ba. Yana da mahimmanci a kula da abinci mai kyau da daidaito .
- Don samun sakamako mafi kyau, motsa jiki akai-akai da kuma kula da nauyi suna da mahimmanci , tare da canje-canje a cikin abincin.
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