Matsalar da mutane da yawa ke fuskanta a kwanakin nan ita ce yawan cholesterol. Musamman LDL (Low-Density Lipoprotein), wanda kuma aka sani da 'bad cholesterol'. To, yaya zai yi kyau idan muka iya sarrafa wannan ta hanyar shan magani da cin abinci? Don haka, a yau muna magana ne game da abinci mai sauƙi da lafiya wanda aka yi amfani da shi tun zamanin kakanninmu. Wato hatsi. Hatsi ba wai kawai abincin karin kumallo ba ne, suna iya rage matakan cholesterol mara kyau, ba tare da shafar matakan cholesterol masu kyau ba.
Ta yaya hatsi ke rage cholesterol?
Kimiyyar da ke bayan wannan abu ne mai sauƙi. A taƙaice dai, hatsi yana da yawan sinadarin 'zaɓi mai narkewa' wanda ake kira zaɓi mai narkewa . Duk da cewa ƙwararru suna da ra'ayoyi daban-daban kan yadda wannan ke aiki, babban ra'ayin shine wannan.
Ka yi tunanin, idan ka ci hatsi, wannan nau'in zare yana haɗuwa da ruwa a cikin hanjinka kuma ya zama abu mai kauri, mai kama da jelly. Kamar soso. Wannan jelly mai kauri yana 'manne' da cholesterol da bile acid a cikin hanjinka. Idan ya manne ta wannan hanyar, jiki yana daina shan wannan cholesterol. Don haka, maimakon ya taru a cikin jininka, wannan cholesterol ɗin yana fita a matsayin sharar gida. Hanya ce mai sauƙi kuma mai tasiri, ko ba haka ba?
Akwai shaidar kimiyya game da wannan labarin?
Eh, ba shakka. Wannan ba jita-jita ba ce kawai. An tabbatar da cewa cin hatsi yana rage cholesterol sosai har a shekarar 1997, Hukumar Abinci da Magunguna ta Amurka (FDA) ta amince da shi a hukumance a matsayin 'da'awar lafiya.' Wannan yana nufin cewa an ba wa kayayyakin hatsi izinin tallata kaddarorinsu masu lafiya ga zuciya.
Bugu da ƙari, wasu bincike sun nuna cewa hatsi, idan aka haɗa su da sauran abinci masu rage cholesterol, na iya yin tasiri sosai kan matakan cholesterol. A wani babban bincike, an bai wa manya masu yawan cholesterol abinci mai rage cholesterol, kamar oats, maimakon magungunan rage cholesterol. Sakamakon ya kasance abin mamaki. Abincin ya rage matakan cholesterol kamar yadda kuma ya rage magungunan rage cholesterol.
Amma wannan ba yana nufin ya kamata ka daina shan maganin cholesterol ba. Kada ka daina shan sa ba tare da shawarar likita ba. Wannan yana nuna yadda abinci mai kyau zai iya zama da ƙarfi.
To, ta yaya za ka ƙara hatsi a cikin abincinka?
Wannan ba shi da wahala kamar yadda kuke tsammani. Hatsi abu ne mai sauƙi a ƙara shi a cikin abincinmu. Kuna iya gwada hanyoyi daban-daban.
| Hanyar | Bayani mai sauƙi |
|---|---|
| Don karin kumallo | Yi oatmeal kamar yadda aka saba kuma ku ci shi. Za ku iya ƙara wani abu kamar ayaba, ɗan cashew, ko tsaban kabewa don ƙara ɗanɗano da abinci mai gina jiki. |
| A matsayin hatsi mai sanyi | Idan ba ka son garin alkama mai zafi, za ka iya cin hatsi mai sanyi da aka yi da garin oat bran da madara. |
| Ƙarawa zuwa wasu abinci | A niƙa (a haɗa) hatsi sosai sannan a adana su. A ƙara cokali ɗaya ko biyu a cikin miya, miyar lentil, da miyar kayan lambu. Haka kuma za a iya haɗa garin oat a cikin burodi yayin yin abubuwa kamar cutlets da rolls. |
| Don kayan da aka gasa | Idan kuna yin kek, muffins, ko fanke a gida, ku maye gurbin kashi ɗaya bisa uku na garin burodi da garin oat. Zai inganta dandano da inganci. |
Gargaɗi: ba duk 'oats' ne masu kyau ba!
Wannan kuma wani abu ne da za a tuna. Ba duk fakitin da aka yiwa lakabi da 'oats' a cikin shago ba ne masu kyau. Misali, wasu 'biskit ɗin oat' ko 'sandunan granola' ba su da ƙananan hatsi. Madadin haka, suna cike da sukari da mai. Don haka, lokacin siyan wani abu, karanta lakabin a hankali . Duba adadin zare mai narkewa da adadin sukari da ke ciki. Ya fi kyau a sayi hatsin da ba a ƙara wani abu mai zaki ko sukari ba a yi su a gida.
Nawa ne ya kamata ku ci hatsi a kowace rana?
A matsakaici, babba ya kamata ya ci akalla gram 25 na zare a kowace rana. Amma mutane da yawa suna cin ƙasa da gram 15. Don haka duk muna buƙatar yin la'akari da abinci mai yawan zare.
A cewar bincike, ana buƙatar kimanin gram 3 na zare mai narkewa, wanda ake samu a cikin kofuna 1.5 na hatsi da aka dafa (kimanin ¾ kofin busassun hatsi), don samun babban tasiri wajen rage cholesterol. Idan wannan ya yi kama da abu mai yawa ga mutum ɗaya, kada ku damu.
Wannan yana nufin ba sai ka ci hatsi kawai don karin kumallo ba. Ya fi dacewa ka ƙara ɗan hatsi kaɗan a sauran abincin da ake ci a rana.
Idan kana da wata damuwa game da matakan cholesterol ɗinka ko canza abincinka, ya fi kyau ka yi magana da likitan iyali . Zai iya ba ka shawarar da ta fi dacewa da kai.
Saƙon Ɗauka Gida
- Oat abinci ne mai wadataccen zare mai narkewa wanda ke taimakawa rage matakan cholesterol mara kyau (LDL).
- Wannan sinadarin yana hana shigar cholesterol cikin jiki a cikin hanji kuma yana taimakawa wajen fitar da shi a matsayin sharar gida.
- Cin kimanin kofuna 1.5 na hatsi da aka dafa a kowace rana na iya haifar da sakamako mai mahimmanci.
- Ana iya haɗa hatsi cikin abincinku cikin sauƙi ta hanyar ƙara su a cikin porridge, hatsi, miya, da kayan gasa.
- A karanta lakabin kayayyakin 'hatsi' da aka saya a shaguna a hankali kuma a guji waɗanda ke ɗauke da sukari da mai.
- Kullum sai ka ga likitanka don ya yi maka magana game da matakan cholesterol ko canje-canje a abincinka.
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