Idan muka yi magana game da cholesterol, dukkanmu muna jin tsoro kaɗan, ko ba haka ba? Mun san cewa idan abin da ake kira "mummunan cholesterol" ya ƙaru, zai iya taruwa a cikin jijiyoyin jini kuma ya hana kwararar jini zuwa zuciya da kwakwalwa. Don haka, a matsayin mafita ga wannan, wane tasiri zai yi akan nisantar nama da kifi da cin ƙarin kayan lambu da 'ya'yan itatuwa? Wani bincike da aka yi kwanan nan ya gano wasu muhimman bayanai game da wannan. Bari mu yi magana a kai a sauƙaƙe.
Me wannan binciken ya gano a zahiri?
Wannan ba wai kawai bincike ɗaya ba ne. Babban bincike ne wanda ya haɗa sakamakon ƙananan bincike guda 30 da aka gudanar tsawon shekaru 40, daga 1982 zuwa 2022. A taƙaice dai, sakamakon da aka samu daga wannan yana da ƙarfi sosai.
A cikin wannan binciken, an raba mahalarta zuwa ƙungiyoyi biyu, an bai wa rukuni ɗaya abinci mai gina jiki wanda ya haɗa da nama, kifi, kiwo, da abincin tsirrai. An roƙi ɗayan rukunin da su guji nama gaba ɗaya, wato, su ci abinci mai tushen tsirrai kawai (mai cin ganyayyaki ko mai cin ganyayyaki kawai) . Bayan kimanin watanni 7, an gwada matakan kitse a jini na ƙungiyoyin biyu.
Sakamakon ya ba mutane da yawa mamaki sosai.
Menene fa'idodin cin abincin da aka yi da tsire-tsire?
Waɗanda suka bi abincin da aka yi da tsire-tsire suna da ƙarancin kitse mai kyau a cikin jininsu fiye da waɗanda suka ci nama da kifi. Bari mu ga yadda hakan ke aiki.
| Nau'in Kitse a Jini | Rage yawan mutanen da ke cin abincin da aka yi da tsire-tsire |
|---|---|
| Jimlar Cholesterol | Raguwa na 7% |
| "Mummunan" cholesterol (LDL cholesterol) | Raguwa na 10% |
| Apolipoprotein B (ApoB) | Raguwa na 14% |
Yanzu kuna iya tunanin, wannan shine Apolipoprotein B (ApoB)Me ake nufi da hakan? Shi ne babban furotin a cikin kwayoyin "mummunan" cholesterol (LDL). Ƙara yawan wannan ApoB a cikin jini alama ce mai kyau ta ƙaruwar haɗarin kamuwa da cututtukan zuciya da bugun jini saboda toshewar jijiyoyin jini.
Duk da haka, babu wani muhimmin bambanci da aka gani tsakanin ƙungiyoyin biyu a cikin matakan triglycerides , wani nau'in kitse da ke da alaƙa da cututtukan zuciya.
"Bisa ga waɗannan sakamakon, bin tsarin cin abinci mai gina jiki na iya rage dukkan sinadarin lipoprotein da ke toshe hanyoyin jini da kashi 14%. Wannan ya kai kashi ɗaya bisa uku na tasirin magungunan statin da ke rage cholesterol," in ji babban likitan binciken.
Wannan yana nufin cewa idan wani ya bi tsarin cin abinci na tsirrai na tsawon shekaru biyar, zai iya rage haɗarin kamuwa da cututtukan zuciya da jijiyoyin jini da kashi 7%. Ka yi tunanin, irin wannan sakamakon abinci kaɗai, ba tare da magani ba!
Duk da haka, ba duk abincin da aka yi da tsire-tsire iri ɗaya ba ne!
Ga mafi mahimmancin abin da muke buƙatar fahimta: "Mai cin ganyayyaki" ba yana nufin komai yana da kyau ba.
Ka yi tunanin, idan ba ka cin nama ba, amma kana cin burodi, biskit, abin sha mai daɗi, da abinci mai soyayye (kamar lentil vadas, papadums, da rolls) duk tsawon yini, ba shi da kyau ga zuciyarka. Wannan ana kiransa abinci mara kyau na tsirrai . Domin suna da yawan carbohydrates masu inganci, sukari na wucin gadi, mai, da gishiri.
To menene "abincin da aka gina bisa tsirrai"?
Wannan yana nufin ba da ƙarin sarari a kan farantinka ga abubuwa kamar:
- Sabbin kayan lambu da ganye
- 'Ya'yan itace sabo
- Hatsi cikakke (shinkafa ja, hatsi, gero)
- Gyada mai laushi (wake, wake, wake kore, waken soya)
- Kwayoyi da iri (cashews, gyada, kabewa)
To shin dole ne mu daina cin nama da kifi gaba ɗaya?
A'a, ba dole ba ne. Masana sun ce idan kana fuskantar matsala wajen barin nama da kifi gaba ɗaya, akwai wasu hanyoyi masu kyau.
Wannan shine tsarin abincin Bahar Rum . Ya ƙunshi:
- Ku ci kayan lambu da yawa, 'ya'yan itatuwa, hatsi, da goro.
- Ana fifita kifi da ƙwai don buƙatun furotin.
- Yi amfani da kayayyakin kiwo marasa kitse.
- Amfani da jan nama yana da iyaka sosai.
Akwai shaida cewa wannan abincin yana iya taimakawa wajen rage yawan cholesterol da hawan jini, rage kumburi a jiki, da kuma rage yawan sukari a jini.
Shin ya isa a sarrafa abinci kawai? Shin kwayoyin halitta ba su da hannu a ciki?
Wannan kuma muhimmin batu ne. Yawan cholesterol na wasu mutane na iya karuwa.Yana da tasiri daga kwayoyin halitta da ake yadawa daga tsara zuwa tsara. Wannan yana nufin cewa hantarsu tana samar da ƙarin cholesterol ta halitta. Yana iya zama da wahala ga irin wannan mutumin ya rage yawan cholesterol ɗinsa yadda ya kamata ta hanyar cin abinci kawai.
Shi ya sa likitoci ke rubuta magunguna kamar statins ga wasu mutane. Waɗannan magunguna suna sarrafa samar da cholesterol a cikin hanta.
Don haka idan matakan cholesterol ɗinka sun yi yawa, yana da mahimmanci ka canza zuwa abinci mai kyau. Amma a lokaci guda, shan maganin da likitanka ya rubuta daidai yana da mahimmanci don lafiyarka. Ana samun sakamako mafi kyau idan abinci da magani suka haɗu.
Saƙon Ɗauka Gida
- Sauya zuwa abinci mai kyau na tsirrai (masu cin ganyayyaki/masu cin ganyayyaki) na iya rage yawan "mummunan" cholesterol (LDL) da kuma haɗarin kamuwa da cututtukan zuciya.
- Amma, ba duk abin da ke cewa 'mai cin ganyayyaki' ba ne yake da kyau. A guji abincin da aka sarrafa, mai/gishiri/sukari. A ba da fifiko ga kayan lambu sabo, 'ya'yan itatuwa, hatsi cikakke, da goro.
- Ba sai ka daina cin nama da kifi gaba ɗaya ba. Abincin Bahar Rum, wanda ke rage cin nama da kuma ƙara yawan kifi da kayan lambu, shi ma kyakkyawan zaɓi ne.
- Akwai kuma tasirin kwayoyin halitta kan matakan cholesterol, don haka yana da matukar muhimmanci a sha maganin da likitanka ya rubuta kamar yadda aka rubuta, yayin da ake canza abincin da kake ci.
- Kafin yin wani babban canji a abincinka, yi magana da likitanka don neman shawara, musamman idan kana da wasu cututtuka kamar ciwon suga ko hawan jini.
💬 Comments (0)
Har yanzu ba a buga sharhi ba. Ƙara bayanin ku anan a karon farko.
Ƙara sharhin ku