Idan kana ƙoƙarin rage cholesterol ɗinka, ba tare da ambaton muhimmancin abincinka ba. Amma a yau za mu yi magana game da wani abu na musamman da ƙila ba ka ji labarinsa ba. Waɗannan ana kiransu sterols da stanols. Waɗannan sinadarai ne na halitta da ake samu a cikin tsire-tsire. Abin mamaki, suna kama da cholesterol kuma suna aiki iri ɗaya da cholesterol. Amma cin abincin da ke ɗauke da su zai iya taimakawa wajen rage mummunan matakan cholesterol ɗinka.
Menene alaƙar da ke tsakanin sterols, stanols, da cholesterol?
A taƙaice dai, cholesterol wani sinadari ne mai kama da kakin zuma da hanta ke samarwa. Yana da mahimmanci don kare jijiyoyi, gina membranes na tantanin halitta, da kuma samar da wasu hormones. Muna kuma samun cholesterol daga abincin dabbobi kamar ƙwai, nama, da kiwo. Jiki yana buƙatar cholesterol, amma yawansa na iya haifar da manyan haɗarin lafiya kamar cututtukan zuciya da bugun jini.
Akwai manyan nau'ikan cholesterol guda biyu. Bari mu dubi menene su.
| Nau'in Cholesterol | Kawai a ce... |
|---|---|
| Ƙananan lipoprotein mai yawa (LDL) | Wannan shine abin da muke kira "mummunan" cholesterol . Idan ya yi yawa, zai iya taruwa a cikin jijiyoyin jininmu ya toshe su. Wannan babban abin da ke haifar da cututtukan zuciya ne. |
| Babban lipoprotein mai yawa (HDL) | Muna kiran wannan "mai kyau" cholesterol . Yawan wannan alama ce ta lafiya. HDL yana cire kitse daga jijiyoyin jini kuma yana hana su toshewa. |
To, yanzu bari mu ga yadda sterols da stanols ke da hannu a cikin wannan.
Tsarin kwayoyin halitta na sterols da stanols yayi kama da na cholesterol. Wannan kamanceceniya shine dalilin da yasa waɗannan sinadaran tsire-tsire ke tsoma baki wajen shan cholesterol daga tsarin narkewar abinci.
Ka yi tunanin cewa hanjinka yana da ƙofofi da yawa da ke shan cholesterol. Sterols da stanols kamar maɓallan bogi ne da suka dace da waɗannan ƙofofi. Lokacin da waɗannan maɓallan bogi suka makale a cikin ƙofofi, ainihin ƙwayoyin cholesterol ba sa samun damar shiga. Don haka a ƙarshe ana fitar da su a matsayin sharar gida.
Ta wannan hanyar, matakan cholesterol a cikin jini suna raguwa. A zahiri, idan ka ƙara isassun sterols da stanols a cikin abincinka, za ka iya rage jimillar matakan cholesterol ɗinka da kusan kashi 10% da kuma "mummunan" matakan LDL cholesterol da kusan kashi 14%! Wannan ya sa su zama ƙarin abinci mai kyau.
Yaya ake samun sterols da stanols?
A cewar Shirin Ilimi na Cholesterol na Ƙasa, kuna buƙatar gram 2 (2g) na sterols na shuka da stanols kowace rana don rage matakan cholesterol ɗinku. Waɗannan ana samun su ta halitta a cikin wasu abinci.
- 'Ya'yan itatuwa
- Kayan lambu
- Nau'ikan yankuna
- Hatsi cikakke
- Legumes
- Gyada
- Iri
- Man kayan lambu
Amma akwai matsala. Adadin sterols da stanols da ke cikin waɗannan abincin na halitta ya yi ƙasa da adadin da ake buƙata a kowace rana don rage cholesterol.
Amma kada ku damu. Wasu masana'antun abinci suna ƙara waɗannan a cikin kayayyakinsu. Waɗannan ana kiransu abinci mai ƙarfi . Ta hanyar ƙara waɗannan a cikin abincinku, zaku iya biyan buƙatunku na yau da kullun. Ga wasu abinci waɗanda suka ƙara waɗannan sterols da stanols, waɗanda ake kira phytosterols:
- Wasu nau'ikan margarine
- Wasu nau'ikan cuku
- Wasu nau'ikan ruwan lemu
- Wasu nau'ikan madara
- Wasu nau'ikan burodi
Don haka, idan ka je babban kanti, ka karanta lakabin abinci don ganin ko yana ɗauke da "ƙara sterols/stanols" ko "phytosterols."
Ana iya ɗaukar waɗannan a matsayin kari. Duk da haka, yayin da shan kari ya fi komai kyau, koyaushe yana da kyau a yi ƙoƙarin samun waɗannan abubuwan gina jiki daga abinci na halitta.
Su waye suke amfana da waɗannan?
Ƙungiyar Zuciya ta Amurka ta ba da shawarar cewa mutanen da suka riga suka kamu da yawan sinadarin cholesterol su ƙara waɗannan abincin da aka ƙara wa sinadarin sterol da stanol a cikin abincinsu.
Haka kuma, idan ka taɓa samun atherosclerosis a baya, yanayin da abubuwa kamar kitse da cholesterol ke taruwa a cikin jijiyoyin jini kuma suna kauri ganuwar jijiyoyin jini, waɗannan kuma na iya taimakawa wajen hana ƙarin tarin kitse a cikin jijiyoyin jini.
Duk da haka, kwararru har yanzu ba su da cikakken ra'ayi kan yadda waɗannan abubuwan suke da amfani wajen hana karuwar cholesterol a cikin wanda ba shi da yawan cholesterol a halin yanzu, koda kuwa yana da abubuwan da ke haifar da cututtukan zuciya.
Saboda haka, ya fi kyau ka yi magana da likitanka game da ko kuma yadda za ka ƙara abinci mai ɗauke da sterols da stanols a cikin abincinka don rage yawan cholesterol ɗinka.
Saƙon Ɗauka Gida
- Sterols da stanols abubuwa ne na halitta da ake samu a cikin tsire-tsire waɗanda suka yi kama da cholesterol. Suna hana jiki shan cholesterol daga hanji.
- Waɗannan na iya rage matakan "mummunan" cholesterol (LDL) sosai.
- Domin samun sakamako mai kyau, kuna buƙatar kimanin gram 2 a kowace rana. Ana iya samun wannan adadin daga abinci mai ƙarfi, kamar wasu margarine da ruwan lemu.
- Ana ba da shawarar yin amfani da su ga mutanen da ke da yawan sinadarin cholesterol.
- Mafi mahimmanci: Kullum ka shawarci likitanka kafin ka yi duk wani babban canji a abinci don sarrafa matakan cholesterol.
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