Shin ƙwayoyin cholesterol kaɗai ba su isa ba? Wasu hanyoyin rage mummunan cholesterol (LDL)

Shin likitanka ya gaya maka cewa cholesterol ɗinka ya ɗan yi yawa kuma kana buƙatar fara shan magani? Ko kuma wataƙila kana shan magani don cholesterol ɗinka. Maganin da zai rage cholesterol ɗinka yana da matuƙar muhimmanci. Wani lokaci yana iya ceton rai. Amma mafi mahimmancin abin da ya kamata mu tuna shi ne cewa shan magani kaɗai ba zai iya sarrafa shi gaba ɗaya ba. Magani kayan aiki ne kawai a cikin akwatin kayan aikinmu. Domin wannan kayan aikin ya yi aiki yadda ya kamata, muna buƙatar daidaita rayuwarmu daidai.

Bari mu ɗan yi bayani game da yadda maganin yake aiki?

Da zarar an gano kana da yawan cholesterol, likitanka zai iya rubuta maka magunguna daban-daban. Ba dukkan magunguna ke aiki iri ɗaya ba. Kowace nau'in magani tana sarrafa cholesterol a jiki ta hanyoyi daban-daban. A taƙaice dai, ga wasu daga cikin manyan nau'ikan magunguna da kuma yadda suke aiki.

Cin Abinci Mai Kyau: Yadda Ake Shirya Abincinka

Ƙananan canje-canje a cikin abincinka na iya taimakawa wajen rage yawan cholesterol da inganta lafiyar zuciya. Ka yi tunanin yadda waɗannan abubuwa suke da sauƙi.

• Rage kitse mai kitse: Rage jan nama kamar naman sa da naman alade da kayayyakin kiwo masu yawan kitse kamar madara mai cikakken kirim, cuku, da man shanu na iya taimakawa wajen rage yawan kitse mai yawa (LDL).
• A cire kitsen trans gaba ɗaya: Waɗannan su ne ɗaya daga cikin manyan maƙiyan cholesterol. Ana ɓoye su a cikin abubuwa kamar margarine, biskit da aka saya a shago, kek, da patties . Waɗannan su ne waɗanda aka jera a kan lakabin abinci a matsayin "Man kayan lambu mai hydrogenated kaɗan."
• Haɗa abinci mai wadataccen sinadarin omega-3 fatty acids: Duk da cewa waɗannan ba sa rage LDL kai tsaye, suna rage wani nau'in kitse mai haɗari na jini da ake kira triglycerides. Haɗa kifin mai kamar kifi salmon, mackerel, goro, flaxseeds, da avocado a cikin abincinku.
• Mayar da hankali kan abincin da ake amfani da shi a tsirrai: Legumes kamar lentil, chickpeas, da wake kore , da kuma ganyen ganye kamar alayyafo, kale, da ganyen collard, na iya taimakawa wajen rage yawan sinadarin cholesterol. Suna kuma samar da isasshen furotin.
• Ku ci abinci mai wadataccen zare mai narkewa: hatsi, wake, Brussels sprouts, apples, pearsIrin waɗannan abubuwa suna da yawan sinadarin fiber. Abin da wannan sinadarin ke yi shi ne kama sinadarin cholesterol a cikin hanji ya kuma fitar da shi maimakon barin jiki ya sha shi.
• Ƙara furotin whey: Ana samun waɗannan a cikin kayayyakin kiwo. Bincike ya nuna cewa furotin whey na iya rage LDL, jimlar cholesterol, har ma da hawan jini.

Ya kamata mu kuma yi la'akari da kari?

Abu na farko da za a faɗi shi ne cewa waɗannan ba za a taɓa maye gurbin babban abinci ba. Kawai ƙarin tushen abinci ne.

Idan likitanka ya yarda, waɗannan na iya taimakawa:

• Psyllium bawon: Ana kiran waɗannan da Isabgol a ƙasarmu. Wannan wani nau'in zare ne. Waɗannan suna taimakawa wajen ɗaurewa da kuma cire cholesterol daga jiki.
• Shinkafar yisti mai launin ja: Likitan ku zai duba aikin hanta akai-akai idan kuna amfani da su, domin suna ɗauke da sinadarai waɗanda suka yi kama da wasu magunguna masu rage cholesterol (misali, lovastatin).
• Phytosterols: Waɗannan sinadarai ne na halitta da ake samu a cikin ƙwayoyin shuka. Saboda tsarinsu yana kama da cholesterol, ana sha su cikin jiki maimakon ainihin cholesterol yayin narkewar abinci. Wannan yana rage shan ainihin cholesterol.

A daina shan taba da shan taba a yau.

Ba wai kawai shan taba ba, har ma da duk wani nau'in shan taba, gami da tauna taba da kuma cingam, yana da matukar illa ga zuciyarka. Nikotin da ke cikin taba yana kara yawan cholesterol kuma yana kara hadarin kamuwa da cututtukan zuciya.

Bincike ya nuna a fili cewa masu shan taba suna da ƙarancin sinadarin cholesterol mai kyau (HDL) da kuma sinadarin cholesterol mara kyau (LDL) da kuma sinadarin cholesterol gaba ɗaya. Don haka daina wannan dabi'a yana ɗaya daga cikin manyan abubuwan da za ku iya yi don taimakawa.

Motsa jiki yana da mahimmanci ga zuciya mai kyau.

Motsa jiki wuri ne mai kyau don fara tafiyarku don rage cholesterol. Motsa jiki akai-akai yana ƙara yawan cholesterol mai kyau (HDL) kuma yana rage triglycerides.

Abu mafi mahimmanci shine a ci gaba da yin sa. Tsayawa na kwana ɗaya ko biyu ba zai taimaka ba. Ƙungiyar Zuciya ta Amurka ta ba da shawarar yin motsa jiki na mintuna 30 a rana, aƙalla kwana 5 a mako .Za ka iya zaɓar wani abu kamar tafiya mai sauri, gudu, hawa keke, ko iyo . Lokacin da kake motsa jiki, za ka rage ƙarin nauyi daga jikinka. Rage nauyi kuma babban taimako ne wajen sarrafa cholesterol.