Yadda ake sarrafa cholesterol ta hanyar abin da kuke ci? Bari mu yi magana!

Shin abin da kuke ci yana shafar yawan cholesterol a jikinku? Haka ne, yana shafar. Cholesterol abu ne mai kakin zuma wanda yake da mahimmanci ga abubuwa da yawa a jikinmu, kamar gina ƙwayoyin halitta da samar da wasu hormones . Hanta tana samar da duk cholesterol ɗin da muke buƙata. Don haka, a zahiri, ba ma buƙatar samun wani cholesterol daga abinci. Kamar ƙara yashi a bakin teku ne. Duk da haka, abincin da muke ci yana shafar kusan kashi 20% zuwa 30% na cholesterol ɗin da ke cikin jininmu ne kawai. Amma yana da mahimmanci a kula da wannan adadin.

Abincin da ke ƙara da kuma rage "mummunan" cholesterol (LDL)

Akwai manyan nau'ikan cholesterol guda biyu a jikinmu. Na farko shine cholesterol mai kyau, wanda ake kira HDL (High-Density Lipoprotein). Na biyu kuma shine cholesterol mai "mummunan", wanda ake kira LDL (Low-Density Lipoprotein). Wannan LDL shine matsalar. Yana iya taruwa a cikin jijiyoyin jini ya toshe su. Wannan yana ƙara haɗarin kamuwa da cututtukan zuciya .

Labari mai daɗi shine akwai wasu abinci da zasu iya ƙara matakan LDL cholesterol "mara kyau". Akwai kuma wasu abinci da zasu iya taimakawa rage matakan LDL cholesterol. Don haka, ta hanyar sanin abin da za ku ci da abin da ba za ku ci ba, zaku iya sarrafa matakan cholesterol ɗinku da rage haɗarin kamuwa da cututtukan zuciya . Yin magana da likitan abinci game da wannan na iya zama da taimako sosai.

Waɗanne abinci ne suka fi ɗauke da mafi yawan cholesterol?

Ana kiran cholesterol ɗin da muke samu daga abinci da suna "Dietary Cholesterol". Ana samunsa galibi a cikin kayayyakin dabbobi. Misali, nama, cuku, da kayayyakin kiwo.

Amma, duba, sabon bincike ya nuna cewa idan ana maganar rage cholesterol, ba cholesterol ɗin da muke buƙatar damuwa da shi ba ne daga abinci. Nau'i biyu ne na kitse marasa lafiya waɗanda suka fi haɗari - kitse mai cike da kitse da kuma kitsen trans. Abin takaici, abinci da yawa waɗanda ke da yawan cholesterol suma suna iya ƙunsar waɗannan kitse marasa lafiya.

Yadda ake rage cholesterol ta hanyar abinci?

To, bari mu duba yadda ake rage cholesterol ta hanyar abinci da abin sha. Ga wasu abubuwan da za ku iya yi:

• Ƙara ƙarin sinadarin fiber mai narkewa a cikin abincinka.
• Ka iyakance yawan cin kitse mai kitse .
• Kada ku ci kitsen trans!
• Ku ci abinci mai daidaito.

Yanzu bari mu yi magana game da kowanne daga cikin waɗannan daban.

1. Ƙara ƙarin sinadarin fiber mai narkewa a cikin abincinka.

Wannan shine babban abin da ke taimakawa wajen rage sinadarin cholesterol naka (LDL). `(Zare mai narkewa)` wani nau'in zare ne da ke narkewa a cikin ruwa. Wannan zaren yana manne da bile (wanda aka yi da cholesterol) a jikinmu kuma yana cire shi daga jiki tare da abubuwan sharar gida. Ka yi tunanin sa kamar soso, yana shan cholesterol.

Yi ƙoƙarin samun tsakanin gram 10 zuwa 25 na zare mai narkewa a kowace rana. Ya fi kyau ka tambayi likitanka adadin da ya dace da kai dangane da buƙatunka na kalori na yau da kullun.

Ga wasu abinci masu ɗauke da "fiber mai narkewa":

• Busassun wake kamar lentil, chickpeas, da wake kore
• 'Ya'yan itacen Citrus kamar apples, blackberries, lemu, da tangerines
• Hatsi da kuma garin oat
• Shinkafar launin ruwan kasa

2. Iyakance Kitse Mai Kitse

Kitse mai cikakken kitse nau'in kitse ne wanda yake da ƙarfi a zafin ɗaki. Waɗannan an fi samun su a cikin:

• Naman da aka sarrafa kamar tsiran alade, naman alade, da pepperoni.
• Yanka nama masu kitse kamar hakarkarin naman alade, kaza mara fata, da kuma yanka naman sa mai kitse.
• Abincin kiwo mai kitse - man shanu, kirim mai tsami, cuku mai tsami, da yogurt (kirim mai tsami).
• A cikin man kwakwa da man dabino.
• A cikin abincin da aka soya sosai.

Jikinmu yana buƙatar wani adadin kitse mai cikakken kitse don ya kasance cikin koshin lafiya. Duk da haka, idan muka ci abinci ba tare da duba lakabin abinci mai gina jiki ba, za mu iya ƙarewa mu ci kitse mai cikakken kitse fiye da yadda muke zato. Da zarar kun san adadin kitse mai cikakken kitse a cikin abincin da kuke ci akai-akai, yana da sauƙi a sami hanyoyin rage shi.

Za ka iya yin mamaki, "Nawa ne adadin da ya yi yawa?" A taƙaice dai, kashi 5% zuwa 6% ne kawai na adadin kuzarin da kake ci a kullum ya kamata ya fito daga kitse mai cikakken kitse.

Misali, man zaitun yana ɗauke da kitse mai yawa, amma fa'idodinsa ga lafiyar jiki sun sa ya cancanci a ƙara shi a cikin abincinku daidai gwargwado (kimanin cokali huɗu a rana). Haka ma avocado da goro. Mabuɗin shine a duba irin abincin da kitsen ke fitowa. Idan kitse mai yawa ya fito ne daga abinci mai lafiya, yana da kyau a wuce iyakar da aka ba da shawarar. Idan kuna cikin shakku, yi magana da likitan abinci mai gina jiki kuma ku tambayi waɗanne tushen kitse mai yawa ya kamata ku kawar da shi da kuma abin da za ku iya ci gaba da ci gaba da shi daidai gwargwado.

3. Kada ku ci kitsen trans!

Kitsen Trans wani sinadari ne da ake samarwa ta hanyar ƙara hydrogen a cikin man kayan lambu mai ruwa-ruwa. A da, abinci mai sauri da abincin da aka sarrafa su ne manyan hanyoyin samar da kitsen trans a cikin abincin mutane. Wannan ya faru ne saboda waɗannan abincin sun ƙunshi man hydrogen da aka ɗan yi, waɗanda aka canza su zuwa kitsen trans a lokacin ƙera su. Duk da haka, a cikin 2018, Hukumar Abinci da Magunguna ta Amurka (FDA) ta haramta amfani da waɗannan man hydrogen a cikin abinci.

Duk da cewa wannan labari ne mai daɗi, ba yana nufin cewa abinci mai sauri da abincin da aka sarrafa ba su da lahani ba. Suna iya zama mai yawan kitse mai yawa. Haka kuma, har yanzu suna iya ƙunsar kitsen trans saboda yadda ake dafa su (kamar soya su).Jikinka ba ya buƙatar kitsen trans kwata-kwata. Ba shi da lafiya sosai, kuma abincin da ke cikinsa ba shi da wani amfani ga lafiya. Don haka, ya fi kyau ka guji su gaba ɗaya idan zai yiwu.

Domin rage kitsen trans daga abincinku, ku guji cin waɗannan abubuwan:

• Abincin gaggawa
• Abincin da aka soya sosai
• Kayan gasa na kasuwanci kamar kukis, donuts, da kayan zaki

4. Ku ci Abinci Mai Daidaito

Lokacin da ake ƙoƙarin daidaita matakan cholesterol ta hanyar abinci, yana da mahimmanci a shirya abinci wanda ya haɗa da waɗannan abubuwan:

• 'Ya'yan itace
• Kayan lambu
• Hatsi (musamman waɗanda ke da bran)
• Abinci mai yawan furotin (kifi, kaza, ƙwai , goro)
• Abincin madara ko madadin su
• Fats (nau'in mai kyau)

Idan ka san irin abincin da za ka zaɓa da kuma wanda za ka daina ci, zai fi maka sauƙi ka tsara abinci mai kyau da kuma daidaita jiki.

Abincin Bahar Rum

Masana abinci mai gina jiki sun ba da shawarar Abincin Bahar Rum a matsayin tsarin cin abinci mai kyau ga zuciya. Wannan shirin zai iya taimakawa wajen sarrafa matakan cholesterol ɗinku da kuma tallafawa wasu fannoni da yawa na lafiyarku. Idan kun bi Abincin Bahar Rum, za ku:

• Shirya abincinka bisa ga abincin da aka yi da tsire-tsire. Wannan ya haɗa da 'ya'yan itatuwa, kayan lambu, hatsi gaba ɗaya, da goro.
• Ku ci kifi, kaji marasa kitse, abincin teku, ƙwai, da madara a matsakaici.
• A guji jan nama, abinci soyayye, kayan zaki, da duk wani abu da aka yi da farin gari.

Abu mafi mahimmanci shine a kula da nau'ikan kitse da kuke ci. Abincin Bahar Rum yana rage yawan kitse mai cike da kitse da kuma kitsen trans, wanda hakan zai iya kawo babban canji ga matakan LDL ɗinku.

Me zai faru idan na sarrafa abincin da nake ci amma cholesterol dina bai ragu ba?

Abubuwan da kake ci na iya ƙara ko rage yawan cholesterol a cikin jininka. Amma, wani lokacin, komai ƙoƙarinka, ƙila ba za ka iya rage matakan cholesterol ɗinka zuwa matakin da ake so ba. Akwai dalilai da yawa na wannan.

• Tasirin kwayoyin halitta: Kwayoyin halitta da aka haifa daga tsara zuwa tsara suna shafar matakan cholesterol ɗin ku.
• Shekaru: Yayin da muke tsufa, matakan cholesterol ɗinmu suma suna ƙaruwa.
• Lokaci: Yana ɗaukar lokaci kafin a ga sakamakon canje-canjen abinci.