Shin kun kawar da waɗannan abincin ne saboda suna da yawan sinadarin cholesterol? Bari mu koyi game da abincin da ke ɗauke da sinadarin cholesterol mai kyau.

'Kai, ina da cholesterol, yanzu dole ne in daina cin ƙwai da jatan lande.' Shin kai ma kana ganin haka? A gaskiya ma, mutane da yawa a ƙasarmu suna jin tsoro idan suka ji kalmar 'cholesterol'. Mun san cewa abinci mai mai, abinci soyayye, da nama mai kitse suna da illa ga jiki. Amma za ku yi mamaki idan muka ce ba duk abincin da ke ɗauke da cholesterol ba ne mara kyau. A yau muna magana ne game da wasu abinci da ke da kyau ga jiki kuma suna da lafiya, koda kuwa suna da cholesterol mai yawa.

Kyakkyawan cholesterol, mummunan cholesterol: Menene bambanci?

Da farko, bari mu fahimci wannan a taƙaice. Ba dukkan cholesterol da ke jikinmu iri ɗaya ba ne. Akwai manyan nau'i biyu.

1. LDL (Lipoprotein Mai Yawan Yawan Kitse): Wannan shine abin da muke kira 'mummunan cholesterol' . A taƙaice dai, yana taruwa kamar kakin zuma a bangon jijiyoyin jininmu kuma yana iya toshe su. Yana kama da datti a cikin bututun ruwa wanda a hankali yake toshewa.

2. HDL (High-Density Lipoprotein): Wannan shine abin da muke kira 'good cholesterol' . Abin da HDL ke yi shine ɗaukar mummunan cholesterol (LDL) wanda ya taru a cikin jijiyoyin jini sannan a kai shi hanta inda za a iya sarrafa shi. A wata ma'anar, HDL kamar motar shara ce, tana tsaftace jijiyoyin jini.

To, yanzu bari mu ga irin abincin da za ku iya ci ba tare da tsoro ba ko da kuna da cholesterol, da kuma irin abincin da ke da amfani ga jiki.

Kwai: Aboki wanda yake jin tsoro koyaushe

Idan mutane da yawa suna tunanin ƙwai, suna tunanin cholesterol. Eh, akwai gaskiya a cikin hakan. Babban ƙwai yana ɗauke da kimanin miligram 169 na cholesterol. Shawarar da ake bayarwa a kowace rana yawanci shine kimanin miligram 300. Idan wani a cikin iyalinka yana da yawan cholesterol, likitoci sun ce a iyakance shi zuwa miligram 200 a kowace rana.

Amma... ƙwai abinci ne mai matuƙar amfani wanda ke cike da bitamin, ƙarfe, da furotin. Haka kuma ba su da isasshen kitse mai yawa . Don haka, cin ƙwai uku ko huɗu a mako yawanci yana da kyau. Matsalar a nan ita ce gwaiduwa. Idan kuna damuwa da cholesterol, za ku iya cin farin ƙwai kawai. Ta haka za ku sami furotin ba tare da cholesterol ba.

Kifin Salmon da sardines: abokin zuciya a cikin gwangwani

Bari mu yi tunani game da kifin gwangwani (kifin salmon/sardine) da muke son ci. Gwangwanin sardine a cikin mai yana da kimanin milligrams 131 na cholesterol. Duk da haka, har ma da Ƙungiyar Zuciya ta Amurka tana ɗaukar wannan abinci mai lafiya ga zuciya - amma idan an ci shi daidai gwargwado . Cin abinci sau biyu na salmon/sardines mai nauyin gram 115 a mako yana da kyau.

Sihiri na waɗannan kifaye shine omega-3 fatty acids. Jikinmu ba zai iya yin waɗannan ba, dole ne mu samo su daga abincinmu. Omega-3s suna taimakawa wajen sarrafa nau'in kitse a cikin jininmu da ake kira triglycerides. Idan waɗannan triglycerides suka ƙaru, yana iya zama illa ga zuciya.

Jatan lande, Squid, da Kaguwa (Shellfish): Kada ku ji tsoro, ku zaɓi cikin hikima

Idan ka yi tunanin jatan lande, cholesterol zai zo maka a rai. Idan ka ci jatan lande kusan 12, za ka ƙara kimanin milligrams 130 na cholesterol a jikinka. Amma abin mamaki shi ne cewa wannan adadin jatan lande yana ɗauke da ƙaramin adadin mai, kimanin gram 2. Madadin haka, jatan lande abinci ne mai wadataccen sinadarai kamar bitamin B, furotin, selenium, da zinc. Fatty acids marasa cikas a cikin jatan lande suma suna taimakawa wajen ƙara yawan cholesterol mai kyau (HDL) a jikinmu.

Don haka, bayan tattaunawa da likitanka, ba babban abu ba ne ka ci ɗan jatan lande sau ɗaya ko sau biyu a mako. Abincin teku kamar kaguwa da squid suma suna da ƙarancin cholesterol fiye da jatan lande. Mafi kyawun zaɓi shine abinci kamar clams da mussels. Dukansu suna da ƙarancin cholesterol da mai.

Ka yi wayo wajen zabar nama.

Idan muka kalli teburin, da alama naman shanu yana da ƙarancin sinadarin cholesterol, amma gaskiyar magana ta bambanta. Bari mu kalli wannan a cikin teburi.

Shin ka fahimta? Matsalar ba wai a cikin cholesterol kanta take ba, amma a cikin adadin kitsen da ke tare da naman. Don haka, idan kana cin nama, ka zaɓi nama marasa kitse, ka cire sassan mai da mai. Idan kana cin naman sa, ka zaɓi naman da ba su da kitse (filet, sirloin). Mafi kyau ma, ka ci nama marasa kitse, kamar kaza marar fata.

Ƙaramin ilimi...

Wasu mutane suna cewa naman shanu da ake ci da ciyawa yana da ƙarancin cholesterol. Amma bincike ya nuna cewa idan yawan kitsen ya kasance iri ɗaya, babu wani bambanci mai mahimmanci a matakan cholesterol. Duk da haka, naman shanu da ake ci da ciyawa yana da ƙarin omega-3s, amma kuma yana da ɗan kitse mai yawa.

Ba za ka iya cin abinci yadda kake so ba? Haka za ka iya, ta wannan hanyar!

Duk wannan ba yana nufin cewa bai kamata ka taɓa cin abincin da ka fi so ba, amma suna da ɗan yawan cholesterol (kuma wataƙila ba su da lafiya sosai). Idan abincinka yana da lafiya a mafi yawan lokuta, babu laifi ka ji daɗin abincin da ka fi so lokaci-lokaci . Matsalar ita ce cin su a kullum. Mabuɗin anan shine daidaito da daidaito .

Idan kana da wata damuwa game da cholesterol ko kuma wani a cikin iyalinka yana da cututtukan zuciya, mafi kyawun abin da za ka yi shi ne ka yi magana da likitan iyalinka ka nemi shawara kan abincin da ya fi dacewa da kai.