Wataƙila kun ji labarin nau'ikan abinci iri-iri a kwanakin nan waɗanda ke da'awar taimaka muku rage kiba. Ɗaya daga cikin abubuwan da aka fi magana a kai shine Abincin Paleo. Bin wannan abincin zai iya taimaka muku rage kiba ta hanyar cin nama mai ƙiba, kifi, 'ya'yan itatuwa, kayan lambu, da goro, da kuma rage yawan carbohydrates, sukari, da abincin da aka sarrafa. Amma tambayar ita ce, ta yaya abincin Paleo ke shafar matakan cholesterol ɗinku? Bari mu ƙara koyo game da shi.
Da farko, bari mu fahimci wannan cholesterol na 'mai kyau' da 'mara kyau'.
Idan ana maganar cholesterol, wataƙila ka ji labarin nau'i biyu: 'cholesterol mai kyau' da 'mummunan cholesterol.' Bari mu ga bambancin da ke tsakanin su biyun.
- LDL (Ƙarancin Lipoprotein Mai Yawan Yawan Kitse) ko kuma "mummunan" cholesterol: A taƙaice dai, wannan shine maƙiyinmu. Lokacin da matakan cholesterol na LDL suka ƙaru, suna fara taruwa kamar mai a bangon jijiyoyin jininmu. Ka yi tunanin kamar ƙura da ke taruwa a cikin bututun ruwa. A fannin likitanci, muna kiran wannan atherosclerosis . Lokacin da tasoshin jini suka toshe ta wannan hanyar, haɗarin kamuwa da cututtuka masu tsanani kamar bugun zuciya da bugun jini yana ƙaruwa sosai.
- HDL (High-Density Lipoprotein) ko kuma 'good' cholesterol: Wannan shine abokinmu. HDL yana ɗaukar mummunan LDL cholesterol wanda ya taru a cikin jijiyoyin jininka kuma yana kai shi hanta don a lalata shi. Wannan yana nufin cewa samun yawan HDL a jikinka yana nufin cewa kana da kariya daga haɗarin bugun zuciya da bugun jini.
Baya ga waɗannan guda biyu, akwai kuma wani abu da ake kira triglycerides . Waɗannan su ne nau'in kitse da aka fi samu a jikinmu. Idan matakan triglyceride ɗinku sun yi yawa, kuma matakan LDL ɗinku suma sun yi yawa (ko kuma matakan HDL ɗinku sun yi ƙasa), haɗarin tarin kitse a cikin jijiyoyin jininku yana ƙaruwa.
Me muke ci kuma ba mu ci ba a kan 'Paleo Diet'?
Bari mu yi nazari sosai kan abin da mutanen da ke cin abincin Paleo ke ci da abin da ba sa ci. Wannan zai ba ku kyakkyawar fahimta game da abin da za ku yi tsammani.
| ✅ Abubuwan da ake buƙata don cin abinci | ❌ Abubuwan da za a guji |
|---|---|
| Sabbin 'ya'yan itatuwa da kayan lambu | Hatsi (alkama, hatsi, sha'ir) |
| Goro da mai da aka samo daga goro (misali man zaitun, man gyada) | Legumes (wake, wake, gyada, wake) |
| Nama mai laushi (musamman wanda aka ci ciyawa) | Madara da kayayyakin kiwo (yogurt, cuku) |
| Kifi mai wadataccen sinadarin Omega-3 (kifin salmon, mackerel, herring, tuna) | Sukari mai kyau |
| ƙwai | Gishiri (amfani da shi fiye da kima) |
| Dankali | |
| Abincin da aka sarrafa sosai |
Idan aka duba ta wannan hanyar, akwai fa'idodi da dama ga jiki daga yanke sinadaran roba da kuma cin ƙarin abinci na halitta:
- Rage nauyi.
- Sarrafa matakan sukari a jini.
- Kula da hawan jini.
- Rage matakan triglyceride.
- Ikon sarrafa abinci mai kyau.
To, idan aka haɗa duk waɗannan, ya kamata a rage matakan cholesterol, ko ba haka ba? Amsar a zahiri ita ce: "Zai iya zama ko a'a."
Me yasa babu amsa mai haske?
Babban dalilin haka shi ne cewa 'abincin Paleo' ba abu ne da kowa ke bi daidai da yadda yake ba. Akwai manyan bambance-bambance a yadda kowane mutum ke bin wannan abincin.
Ba abincin kowa na 'Paleo' iri ɗaya ba ne.
Wasu mutane suna bin tsarin abinci na paleo wanda ke da ƙarancin mai da kuma ɗan yawan carbohydrates (misali, ƙarin 'ya'yan itatuwa da kayan lambu, ƙarancin nama). Wasu kuma suna bin tsarin abinci mai yawan mai, mai ƙarancin carbohydrates (misali, ƙarin jan nama da mai). Don haka tasirin waɗannan abinci guda biyu akan cholesterol na iya bambanta.
Matsalar Kitse Mai Kitse
Abincin Paleo bai takaita cin jan nama kamar naman sa da naman alade ba. Waɗannan nama suna da yawan kitse mai yawa . Saboda kitse mai cike da kitse yana da alaƙa da yawan cholesterol, ƙungiyoyi kamar American Heart Association sun ba da shawarar ku ci ƙasa da kashi 6% na adadin kuzarin ku na yau da kullun daga kitse mai cike da kitse. Wannan shine kimanin gram 11-13 a rana ga matsakaicin mutum. Za ku iya isa wannan matakin da sauri.
Muhimmancin fiber
Fiber yana da matuƙar muhimmanci wajen rage yawan sinadarin cholesterol. Ana samun fiber galibi a cikin abincin tsire-tsire. Tunda abincin Paleo bai haɗa da hatsi da wake ba, wasu mutane na iya samun raguwar yawan sinadarin fiber.
Mafi kyawun mafita shine a haɗa kayan lambu gwargwadon iyawa a cikin abincinku, waɗanda ke da wadataccen bitamin, ma'adanai, da zare . Waɗannan suna ɗauke da hadaddun carbohydrates. Waɗannan sun bambanta gaba ɗaya da carbohydrates masu sauƙi kamar sukari. Cin sukari da yawa na iya ƙara yawan cholesterol.
Me binciken ya ce?
A gaskiya ma, sakamakon bincike kan wannan ya bambanta.
- A cikin wani ƙaramin bincike, mutanen da suka bi tsarin abincin Paleo na tsawon makonni 10 sun sami ɗan ƙaruwa na mummunan cholesterol (LDL) da jimlar cholesterol.
- Duk da haka, wasu bincike sun nuna cewa abincin Paleo na iya ƙara yawan cholesterol mai kyau (HDL) da kuma rage yawan sukari a jini. Wannan kuma yana taimakawa wajen rage lalacewar tasoshin jini.
A taƙaice dai, yadda wannan abincin ke shafar cholesterol ɗinka ya dogara ne da kwayoyin halittarka, yawan motsa jiki da kake yi, da kuma yawan kitse da zare a cikin abincin da kake ci .
"Ba za mu iya cimma matsaya mai ƙarfi a kan wannan ba tukuna. Ana buƙatar ƙarin bincike kan tasirin wannan abincin na dogon lokaci. Don haka yana da kyau a nemi shawarar likita kafin a fara irin wannan abincin, musamman idan kuna da matsalar cholesterol."
Me ya kamata in yi?
Idan kana damuwa da matakan cholesterol ɗinka, ko kuma kana tunanin fara cin abinci kamar Paleo, abu mafi mahimmanci da za ka yi shi ne ka yi magana da likitan iyalinka ko likitan abinci.
Za su iya shiryar da kai kan abin da ya fi dacewa da kai bisa ga tarihin lafiyarka, matakan cholesterol na yanzu, da salon rayuwa. Ka tuna, abu mafi mahimmanci ba shine bin tsarin abinci na zamani ba, amma don kula da lafiyarka gaba ɗaya. Tare da tsarin abinci mai kyau.Motsa jiki akai-akai zai kuma ba ku ƙarfi mai yawa a wannan tafiyar.
Saƙon Ɗauka Gida
- Duk da cewa Paleo Diet na iya samar da fa'idodi kamar rage nauyi, tasirin cholesterol na iya bambanta daga mutum zuwa mutum.
- Yawan kitse mai cike da zare da kuma sinadarin fiber da kake ci yana shafar matakan cholesterol dinka kai tsaye. Rage jan nama sannan ka ci kayan lambu da yawa.
- Kafin fara kowane irin abinci, tabbatar da yin magana da likitanka, musamman idan kana da wata cuta kamar cholesterol, ciwon suga, ko cututtukan zuciya.
- Motsa jiki da kuma daidaita salon rayuwa sun fi muhimmanci ga lafiya fiye da kowace irin abinci.
💬 Comments (0)
Har yanzu ba a buga sharhi ba. Ƙara bayanin ku anan a karon farko.
Ƙara sharhin ku