Kwai abinci ne mai gina jiki, mai sauƙin samu, kuma mai araha mai wadataccen furotin. Amma idan ana maganar cin ƙwai, yawancin mutane nan take suna tunanin cholesterol, ko ba haka ba? Akwai mutane da yawa da ke jin tsoron cewa "idan ka ci ƙwai, za ka kamu da cholesterol." Menene gaskiyar wannan labarin? Shin cin ƙwai yana da kyau ga jiki ko mara kyau? Bari mu yi magana game da wannan ta hanya mai sauƙi da kowa zai iya fahimta.
Da farko dai, menene cholesterol?
A taƙaice dai, cholesterol wani sinadari ne mai kama da kakin zuma wanda ake samu a cikin jininmu ta halitta. Ba lallai bane ya zama mummunan abu, kamar yadda wasu mutane ke tunani. A gaskiya ma, cholesterol yana da mahimmanci ga ayyuka da yawa masu muhimmanci a jikinmu, kamar gina ƙwayoyin halitta masu lafiya, samar da bitamin D, da samar da hormones.
Ka yi la'akari da wannan: Kashi 80% na cholesterol da jikinka ke buƙata, mai yawa, yana samuwa ne a cikin hanta da hanjinka. Ƙaramin adadin, kusan kashi 20%, ne kawai ake ƙarawa a jikinka daga abincin da muke ci.
Wannan yana nufin cholesterol wani abu ne da jikinmu ke buƙata. Amma kamar komai, matsalar ita ce lokacin da ya yi yawa.
Labarin cholesterol mai kyau da cholesterol mai "mummunan"
Wataƙila kun ji labarin 'kyakkyawan cholesterol' da 'mummunan cholesterol'. Ga abin da ke faruwa a zahiri. Cholesterol ba zai iya tafiya ta cikin jini shi kaɗai ba. Don haka yana yawo a jiki a cikin ƙwayoyin cuta masu kama da abin hawa (lipoproteins) waɗanda aka yi da furotin. Bari mu koyi game da manyan nau'ikan waɗannan motocin guda biyu.
| Nau'in cholesterol | Me kake yi? | Sunan da muke kira |
|---|---|---|
| LDL (Ƙarancin Lipoprotein Mai Yawan Yawa) | Wannan nau'in shine abin da ke ɗaukar cholesterol kuma ya ajiye shi a cikin kyallen jiki. Idan ya ƙaru, yana iya taruwa a cikin jijiyoyin jini ya toshe su. Wannan na iya haifar da cututtuka masu tsanani kamar bugun zuciya da bugun jini. | Cholesterol mai 'mummunan' |
| HDL (High-Density Lipoprotein) | Wannan nau'in cholesterol yana tattara yawan cholesterol a jiki sannan ya mayar da shi hanta. Sannan hanta tana cire shi daga jiki. Saboda haka, yana da kyau sosai ga jiki. | Cholesterol mai kyau |
Menene haɗarin yawan cholesterol?
Rayuwarmu tana da matuƙar muhimmanci wajen daidaita matakan cholesterol. Wasu mutane suna cikin haɗarin kamuwa da cutar cholesterol. Bari mu ga menene su.
- Ciwon suga na nau'i na 2: Ciwon suga na iya haifar da ƙarancin sinadarin cholesterol mai kyau (HDL) da kuma yawan kitse da ake kira triglycerides, waɗanda ke haifar da cututtukan zuciya.
- Kiba: Yawan nauyin jiki na iya ƙara yawan cholesterol mai 'mummunan' (LDL) da kuma rage cholesterol mai 'kyau' (HDL). Wannan na iya haifar da matsaloli kamar cututtukan zuciya da hawan jini.
- Cututtukan gado: Wasu mutane na iya samun wata cuta da ake kira Family Hypercholesterolemia (FH), wacce cuta ce ta kwayoyin halitta da ke faruwa a cikin iyali.
- Mummunan halaye na rayuwa: Wannan shine mafi mahimmanci.
- Yawan shan man dabbobi, madarar kwakwa, da abinci mai yawan kitse mai yawa da kuma mai trans.
- Ba yin wani motsa jiki ba.
- Shan taba.
Waɗannan halaye suna da babban yuwuwar ta'azzara matakan cholesterol ɗinku.
To yaya abinci mai gina jiki na ƙwai yake?
Kwai ƙaramin abinci ne mai gina jiki amma mai gina jiki. Ka yi tunanin, babban kwai yana da kalori 72 kacal. Amma yana da gram 6 na furotin. Bugu da ƙari, ƙwai yana ɗauke da lutein da zeaxanthin, waɗanda ke da kyau ga idanu, da kuma choline, wanda ke da kyau ga kwakwalwa da jijiyoyi, da kuma bitamin A, B, da D.
Duk da haka, babban ƙwai yana ɗauke da kimanin milligrams 186 na cholesterol. Abu mafi mahimmanci, duk wannan cholesterol ana samunsa ne a cikin gwaiduwa kawai. Farin ƙwai ba ya ɗauke da cholesterol kwata-kwata.
To, ƙwai nawa ne a rana ke da amfani ga jiki?
Wannan ita ce babbar matsala ga kowa.
Ga mutumin da ke da ƙoshin lafiya ba tare da wasu abubuwan da ke haifar da haɗari ba, cin ƙwai ɗaya a rana abu ne mai aminci. Bincike ya gano cewa ba ya ƙara haɗarin kamuwa da bugun zuciya ko bugun jini.
Duk da haka, idan kana cikin ɗaya daga cikin ƙungiyoyin masu haɗarin kamuwa da cutar da aka ambata a sama (watau, wanda ke fama da ciwon suga, hawan jini, cututtukan zuciya, ko kiba), ya fi kyau ka ci ba fiye da ƙwai uku a kowane mako ba.
Me kuma kake buƙatar tunani a kai lokacin cin ƙwai?
Idan kana son ƙwai amma kana damuwa da cholesterol, za ka iya cire gwaiduwa ka ci farin kawai. Farin ba shi da cholesterol, amma har yanzu yana da wadataccen furotin.
Wani muhimmin abu kuma shi ne yadda muke cin ƙwai. Ka yi tunani a kai, ba ma cin ƙwai kaɗai ba. Idan muka yi omelet da abubuwa kamar man shanu, cuku, naman alade, tsiran alade, sannan muka ci shi da burodi, ana ƙara yawan cholesterol a jiki daga waɗannan sauran abincin. Saboda haka, muna buƙatar yin taka tsantsan ba kawai game da ƙwai ba, har ma game da abin da muke ci tare da su. Sau da yawa yana da kyau a ci ƙwai da aka dafa fiye da soyayyen mai.
Abu mafi mahimmanci shine yin magana da likitanka game da matakan cholesterol da lafiyarka. Zai iya duba rahoton bayanin martabar Lipid ɗinka ya kuma ba ka shawara mafi kyau.
Saƙon Ɗauka Gida
- Cholesterol abu ne da jiki ke buƙata. Amma matsalar ita ce lokacin da matakan cholesterol 'mara kyau' (LDL) suka ƙaru.
- Gabaɗaya, babban mutum mai lafiya yana da aminci ya ci ƙwai ɗaya a rana.
- Idan kana da ciwon suga, cututtukan zuciya, ko wasu yanayi masu haɗari, ya fi kyau ka rage kanka ga ƙwai uku a kowane mako ka nemi shawarar likita.
- Duk wani cholesterol da ke cikin kwai yana cikin gwaiduwa. Babu wani cholesterol a cikin farin.
- Yana da matukar muhimmanci a yi taka tsantsan game da yadda ake dafa ƙwai da sauran abincin da za ku ci tare da su (man shanu, mai, cuku).
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