Shin cin gwaiwar ƙwai yana da muni?

Misis Perera tana yawan zuwa asibiti na. Duk da cewa tana da shekaru 50, tana da ƙoshin lafiya kuma tana farin ciki. Duk da haka, wata rana kwanan nan, ta zo asibitin da fuska mai launin fari.

"Likita, ina ba ɗana ƙwai ɗaya ne kawai a mako. Ina jin tsoron cewa idan ya ci ƙwai, cholesterol ɗinsa zai ƙaru kuma zai kamu da bugun zuciya!" in ji ta.

Gwangwanin ƙwai a zahiri babban tatsuniya ne a cikin al'ummar yau. A matsayina na likita, alhakina ne in gano waɗannan tatsuniyoyi kuma in gaya muku ko gaskiya ne ko a'a. Don haka a yau, bari mu yi magana game da ko cin gwangwanin ƙwai yana ƙara yawan cholesterol ko a'a.

Menene wannan cholesterol?

Mutane da yawa suna jin tsoro idan suka ji kalmar cholesterol. Amma cholesterol muhimmin abu ne ga jikinmu. Jikinmu yana buƙatar sa don gina membranes na tantanin halitta, samar da bitamin D, samar da hormones, da kuma taimakawa wajen narkewar abinci.

Yawancin cholesterol da jikinmu ke buƙata yana samuwa ne ta hanyar halitta ta hanta.

Domin a jigilar cholesterol zuwa jini, dole ne a ɗaure shi da furotin don samar da lipoproteins. Akwai manyan nau'ikan waɗannan guda biyu:

• LDL (Ƙarancin Yawan Lipoprotein): Wannan ana kiransa "mummunan cholesterol." Idan ya ƙaru, yana taruwa a cikin jijiyoyin jini kuma yana toshe hanyoyin jini.
• HDL (High Density Lipoprotein): Wannan shine "kyakkyawan cholesterol." Yana cire mummunan LDL cholesterol daga jijiyoyin jini kuma yana kai shi hanta don zubarwa.

Shin cin gwaiduwa na ƙwai yana ƙara yawan sinadarin cholesterol?

Ba a tantance matakin cholesterol a cikin jininmu kai tsaye ta hanyar cholesterol a cikin abincin da muke ci ba. Binciken likitoci ya gano cewa cin ƙwai ba ya ƙara yawan cholesterol a cikin jini.

Amma abin da ke ƙara ta'azzara matakan cholesterol a cikin jininmu shine kitse mai cike da kitse da kuma kitsen trans a cikin abincin da muke ci.

Na tambayi Mrs. Perera, "Ko da yake ba ki ba ɗanki ƙwai ba, shin kina saya masa Short Eats ya ci a lokacin darasi?" Ta yi mamaki ta ce, "Eh, Likita, ko da bai ba shi ƙwai ba, koyaushe yana siyan masa cutlets da patties."

Wannan ita ce matsalar! Muna jin tsoron cin abinci mai kyau kamar ƙwai, amma muna cin abinci mai cike da kitse mai kyau kamar abinci da aka soya da kayan burodi ba tare da wata fargaba ba.

Daidaitaccen matakin cholesterol a jiki

Ga daidaitattun dabi'u don matakin cholesterol na jini (Bayanin Lipid):

Triglycerides wani nau'in kitse ne da ke adana kuzarin da ya wuce kima daga abincin da muke ci. Yawan matakan TG a jiki da kuma karuwar mummunan cholesterol na LDL yana kara yawan hadarin kamuwa da cututtukan zuciya.

Ka sani kafin ka faɗa cikin (abubuwan haɗari)

Akwai manyan dalilai da ke haifar da rashin daidaituwar cholesterol:

• Cin abinci mara kyau: Yawan cin jan nama, man shanu, cuku, kayan ciye-ciye, da kuma abinci mai soyayye.
• Rashin Aiki: Rashin motsa jiki yana rage cholesterol mai kyau na HDL kuma yana ƙara mummunan matakin cholesterol na LDL.
• Shan taba: Shan taba yana lalata bangon jijiyoyin jini, wanda hakan ke sauƙaƙa taruwar cholesterol na LDL a cikin jijiyoyin jini.
• Kwayoyin Halitta: Idan iyalinka suna da yawan cholesterol (Familial Hypercholesterolemia), kana cikin haɗarin kamuwa da cututtukan zuciya tun kana ƙarami.

Yaya ake sarrafa cholesterol ba tare da shan magani ba?

Za ku iya sarrafa cholesterol ɗinku da kyau ta hanyar ƴan canje-canje kaɗan a rayuwarku ta yau da kullun:

1. Abinci mai gina jiki ga zuciya

Ku ci abinci mai kyau kowace rana ba tare da rage yawan kwai ba. Madadin haka, ku rage amfani da sautés, man shanu, margarine, da man kwakwa, sannan ku haɗa 'ya'yan itatuwa, kayan lambu kore, kifi (musamman kifi mai mai kamar salmon da mackerel), da goro a cikin abincinku.

2. Motsa jiki akai-akai

Motsa jiki na tsawon kwanaki 4-5 a mako na tsawon mintuna 30 a rana. Ayyuka masu sauƙi kamar tafiya cikin sauri, hawa keke, ko iyo na iya taimakawa wajen ƙara yawan matakan cholesterol na HDL.

3. Ka kula da nauyinka.

Kula da lafiyayyen nauyi don tsayinka (BMI tsakanin 18.5 - 24.9) na iya taimakawa wajen daidaita matakan sukari a cikin jininka.

Abubuwan da za a yi & waɗanda ba za a yi ba

Majiyoyin kimiyya (Nassoshi)

• 📚 Kwai da Cholesterol: akwai iyaka? - Jagorar Agaji ta Zuciyar Burtaniya
• 📚 Kwai da Haɗarin Cututtukan Zuciya da Jijiyoyin Jini: Sabuntawar Shaida ta Kwanan Nan - PubMed Central (PMC)
• 📚 Alaƙar cin ƙwai, alamomin metabolism, da haɗarin kamuwa da cututtukan zuciya da jijiyoyin jini - PubMed Central (PMC)

Muhimmin sakon da za a mayar gida

• Binciken likitoci ya tabbatar da cewa cin kwai ba ya ƙara yawan sinadarin cholesterol a jini.
• Babban abin da ke shafar matakan cholesterol a cikin jininmu shine kitse mai cike da kitse da trans marasa lafiya da ake samu a cikin abinci mai sauri, kayayyakin burodi, da abinci mai yawan mai.
• Cin ƙwai har zuwa 7 a kowane mako tare da ƙwai yana da cikakken aminci ga mutum mai lafiya, kuma yana ba jiki ingantaccen furotin da abubuwan gina jiki da yawa.