Yi la'akari da wata tambaya da ta dace daidai - shin mai a cikin cholesterol, ko a'a? Don fahimtar sa, ya kamata a fayyace cewa wannan kayan yana kunshe ne a cikin abubuwan da ke tattare da jini, a cikin nau'ikan masana'antu tare da sunadaran sufuri.
Mafi yawa daga cikin kwayar halitta ana samar da ita ne ta hanyar amfani da ƙwayoyin hanta. Don haka, kimanin kashi 80% na cholesterol din da ke jikin mutum ana yin su, kuma 20% suna shiga ciki daga yanayin waje tare da abinci.
Babban adadin cholesterol da aka kawo da abinci ana samun shi ne:
- jan nama;
- cuku mai mai yawa;
- man shanu;
- qwai.
Cholesterol ya zama dole don kula da matakai waɗanda ke tabbatar da rayuwar ɗan adam, kiwon lafiya, amma yana iya haifar da matsaloli da yawa a cikin jiki lokacin da adadinsa ya wuce matsayin gyaran jiki.
Levelsaukaka matakan abu shine haɗarin haɗari ga cututtukan zuciya. Ziyarar likita zuwa ga likita da kuma lokacin da ya dace da kulawar da ta dace na iya taimakawa rage kwayar cutar cholesterol da rage girman hadarin bunkasa nau'ikan cututtukan cututtukan.
Ana ɗaukar ƙwayar cholesterol ta jini ta amfani da lipoproteins. Akwai nau'ikan lipoproteins guda biyu:
- LDL (low yawa lipoprotein) nau'in "mara kyau" ne na cholesterol. Lokacin da yalwa da wannan sinadari a cikin jini, zai iya tarawa a hankali a cikin jijiyoyin wuya, yana sa su zama kunkuntar, wanda hakan ke kara hadarin kamuwa da cututtukan zuciya. Mai haƙuri yakamata ya yi ƙoƙari ya runtse matakan LDL, cin abinci lafiya kuma ya jagoranci rayuwa mai kyau.
- HDL (babban yawa na lipoprotein) nau'in "mai kyau" ne na cholesterol. Yana taimakawa cire kwayar cholesterol daga cikin jini sannan ya dawo dashi hanta, a inda yake rushewa ya bar jikin.
Mene ne bambanci tsakanin nau'ikan abu guda biyu kuma ku kula da matsayin ta a cikin jiki.
Babban bambance-bambance
A cikin ilimin ilimin halittu, akwai babbar nau'ikan abubuwa guda daya, wadanda suka hada da cholesterol da mai. Ana kiran wannan nau'in lipids. Wannan kalmar ba a amfani da ita a rayuwar yau da kullun.
Lipids abubuwa ne na kwayoyin halitta wanda bashi ya ragu a cikin ruwa. Rukunin wadannan mahadi ya hada da mai, mai, mai da, sterols (gami da cholesterol) da triglycerides.
Lipids sune madaidaiciyar kalma ta kimiyya don bayyana duka mai da kuma cholesterol, amma mutane suna amfani da wannan suna don duka su a rayuwar yau da kullun - mai. Saboda haka, ana karɓar gaba ɗaya cewa zai yi kyau a faɗi cewa cholesterol nau'in mai ne.
Cholesterol wani nau'in mai ne na musamman. Yawancin nau'ikan kitse suna da isasshen sunadarai mai sauƙi. Misali, kitse sune sarƙoƙi na sinadarai kai tsaye. Cholesterol ya fi rikitarwa. Ba wai kawai yana da tsarin kwayoyin zobe a cikin ƙirarsa ba, amma waɗannan Tsarin zoben dole ne su faru cikin ingantaccen tsari.
A cikin ma'anar aiki da ma'anar abinci, kitsen abinci ya hada ba kawai cholesterol ba, har ma mai da mai mai. Lokacin da ake magana game da mai a cikin abinci, suna nufin adadi mai yawa na abubuwan abinci waɗanda ke da babban ajiyar makamashi.
Kusan mutum ba ya cin abincin da ke dauke da fiye da gram 1 na cholesterol a cikin gram 100 na samfurin, kuma baya taɓa samun adadin adadin kuzari daga cholesterol. Don haka, ana iya yin jayayya cewa cholesterol ya sha bamban da sauran nau'ikan kitse na mai.
Kar a manta cewa cholesterol, kamar mai, mai yawa a jikin mutum na iya haifar da wata illa a gareshi, don haka yana da muhimmanci a kula da adadinsu a jiki.
Nasihun Gwanaye game da Lafiya Jiki
Masana ilimin abinci sun ba da shawarar cewa yawan adadin mai da aka ƙona a abinci ya kamata ya ba mutum daga 15 zuwa 30 bisa dari na ƙarfin da ake buƙata kowace rana. Wannan alamar yana dogara da aikin mutum. Sabili da haka, mutum mai aiki na yau da kullun zai iya cinye kusan 30% na adadin kuzarinsu ta yau da kullun ta hanyar fats, yayin da waɗanda suka fi son yanayin rayuwa yakamata su rage shi zuwa 10-15%.
Ya kamata a tuna cewa a kusan kowane nau'in abinci akwai wadataccen mai mai, don haka wasu masana sun ce ba tare da ƙara yawan kitse a cikin abincin ba, zaku iya cinye akalla kashi 10% a kowace rana.
Cholesterol kanta ba mai ba, tana nufin polycyclic lipophilic giya ne, ana yinta ne da yawan ƙwayoyin hanta kuma a wasu ɓangarorin sel waɗanda hanta ke samarwa.
Yawan yawan ƙwayoyin cuta mara kyau ga lafiyar zuciya. Yawan wuce haddi na iya saurin kamuwa da cutar cututtukan zuciya. LDL cikin mutum mai lafiya yakamata ya zama bai wuce 130 MG ba, kuma HDL na iya zama kusan 70 MG. A hade, duka nau'ikan abubuwa biyu bai kamata ya wuce mai nuna alamar fiye da 200 MG ba.
Wadannan manuniya za a iya sarrafa su ta amfani da nau'in cutar ta musamman.
Yadda ake cin abinci?
Idan ya zo ga tsarin abinci mai gina jiki, nau'in mai da mutane ke ci yana da matukar muhimmanci.
Ba kamar shawarwarin farko na masana abinci masu bayar da abinci mai ƙarancin kiba ba, ƙarin binciken da aka yi kwanan nan ya nuna cewa kitsen ya zama dole kuma yana da amfani ga lafiyar ɗan adam. Matsayin fa'idodi ga jiki ya dogara da nau'in mai
Mafi sau da yawa, masana'antun, rage adadin mai a cikin kayan abinci, yana ƙara yawan abubuwan da ke cikin carbohydrate.
Jikin ɗan adam da sauri isa ya narke waɗannan carbohydrates, yana shafar sukari jini da matakan insulin, yawanci yakan haifar da karuwa a cikin nauyin jikin mutum, kiba kuma, saboda haka, haɓakar cututtuka.
Lusarshe daga yawancin bincike sun tabbatar da cewa babu wata alaƙa tsakanin jimlar adadin kuzari daga mai da haɓaka irin waɗannan cututtukan da suka shafi cutar kansa da cututtukan zuciya, kuma babu wata alaƙar kai tsaye tare da karuwa cikin nauyin jiki.
Madadin bin rashi mai-mai, low-cholesterol, yana da matukar mahimmanci a mai da hankali kan cin abinci mai kyau “mai kyau” da kuma guje wa maraba “mara kyau”. Kayan kitse muhimmin bangare ne na lafiyayyen abinci.
Kuna buƙatar zaɓar abinci tare da kitsen "mai kyau" waɗanda ke ɗauke da kitse mai ƙoshin abinci, don iyakance yawan abincin da suke da yawa a cikin kitse mai yawa, yakamata ku daina amfani da abincin da ke ɗauke da ƙoshin trans.
Menene bambanci tsakanin mai kyau da mara kyau?
Goodaci mai kyau “mai daɗi” yana da ma'adinin mai cike da sinadarai na polyunsaturated mai yawa.
Amfani da irin wannan kayan aikin abinci yana haifar da ƙarancin haɗarin haɓaka cututtuka da cututtuka daban-daban.
An dauke su mafi aminci ga lafiyar ɗan adam.
Abincin da ke cikin irin wannan abu shine mai kayan lambu (kamar zaitun, canola, sunflower, soya da masara); kwayoyi tsaba; kifi.
Atsaci "mara kyau" - mai ƙanshi na trans - yana ƙara haɗarin cutar idan kun cinye su a adadi kaɗan. Abubuwan da ke ɗauke da fats ɗin trans yawancinsu ana kula da su sosai.
Trans fats ana samun su ta hanyar kayan hydrogenating mai kuma canza su daga ruwa zuwa tsayayyen yanayi. An yi sa'a, yanzu an dakatar da kitsen trans a cikin ƙasashe da yawa, don haka kusan an cire su gaba ɗaya daga samfura masu yawa.
Atsanshi mai ƙoshin lafiya, kodayake ba mai cutarwa ba kamar ƙoshin trans, yana da mummunar tasiri kan kiwon lafiya idan aka kwatanta da fats ɗin da bai gamsarwa ba kuma ya fi kyau a ɗauka su a cikin matsakaici
Abubuwan da ke haɓaka cholesterol na jini sune:
- Sweets;
- Cakulan
- man shanu;
- cuku
- ice cream.
Tare da rage yawan abinci kamar jan nama da man shanu, ana iya maye gurbinsu da kifi, wake, da kwayoyi.
Wadannan abinci suna dauke da mai mai yawa, wanda ya ƙunshi kitse mai kitse wanda ba a cika aiki dashi ba.
Karatun Tasirin Fatsi
Zuwa yau, an gudanar da bincike mai yawa, sakamakon wanda, ya yiwu a iya sanin ko bayanin da ke cewa cholesterol mai ne, wanda cutarwa ne ga lafiyar dan adam, labari ne.
Dangane da bayanan da aka gabatar a sama cikakke ne na rashin tunani don tunani cewa wannan abun yana da illa ga lafiyar ɗan adam.
Duk wani kwayoyin halitta ba zai iya yin aiki a kullun ba tare da isasshen cholesterol ba. Amma a lokaci guda, yawanta zai iya haifar da sakamako masu illa. Don haka, kuna buƙatar sanin menene bambance-bambance tsakanin cholesterol mai kyau da mara kyau da kuma yadda za a rage adadin na farko, da daidaita al'ada ta biyu a jikin mutum.
Komawa cikin shekarun 60s da 70s, shahararrun masana kimiyya sunyi imanin cewa mai mai shine babban dalilin cutar zuciya, saboda gaskiyar cewa yana haɓaka matakin "mummunan" cholesterol a cikin jini. Wannan ra'ayin shine asalin tushen rashin abinci mai ƙarancin abinci.
Sakamakon binciken da yawa da yanke shawara mara kuskure a cikin 1977, likitoci da yawa sun ba da shawarar wannan abincin. A wancan lokacin babu wani bincike guda daya game da tasirin wannan abincin a jikin mutum. Sakamakon abin da, jama'a sun shiga cikin gwaji mafi girma a cikin tarihi.
Wannan gwajin yana da cutarwa sosai, kuma illolinsa suna tabbata har zuwa yau. Ba da daɗewa ba bayan haka, cutar amai da gudawa ta fara.
Tatsuniyoyi da gaskiya game da yawan kitse
Mutane sun fara cin abinci mara ƙoshin lafiya, kamar su nama, man shanu, da ƙwai, yayin da suke cin ƙarin abubuwan sarrafa abinci waɗanda suke da yawa cikin sukari da ƙwayoyin carbohydrates.
A cikin 70s na ƙarni na karshe, ba a sami cikakken bayani game da tasirin rage ƙwayar cholesterol a jikin ɗan adam ba;
An gwada ta a cikin babban binciken da aka sarrafa. Wannan binciken ya ƙunshi mata masu ɗaukar hoto 48,835 waɗanda suka kasu kashi biyu. Groupungiyoyi ɗaya sun cin abinci mai ƙoshin mai, yayin da ɗayan ya ci gaba da cin “al'ada.”
Bayan shekaru 7.5-8, wakilan foodungiyar abinci mai ƙarancin mai nauyin kilogram 0.4 kawai ƙasa da ƙungiyar sarrafawa, kuma babu wani bambanci game da cutar cututtukan zuciya.
Sauran manyan karatun ba su sami fa'idodin abinci mai ƙarancin mai ba.
Abin takaici, a yau yawancin kungiyoyin abinci suna ba da shawarar rage cin abincin mai. Amma ba wai kawai ba zai iya tasiri ba, amma kuma yana iya cutar lafiyar mutum sosai.
Idan ka karanta yawancin nazarin waɗanda ke bin abin da ke daidai, gami da abinci mai kyau, ya bayyana sarai cewa cin abinci na yau da kullun tare da isasshen ɗimbin “lafiyayyiya” na iya inganta lafiyarka fiye da idan kana bin ingantaccen abinci.
Idan babu isasshen cholesterol a jiki, mutum zai sha wahala daga wasu cututtuka. Haka kuma, yana da kyawawa ba kawai don karɓar ta samfuran ba, har ma don daidaita tsarin ci gaban kai ta gabobin ciki. Kuma don wannan, ya kamata ku ci daidai kuma ku jagoranci salon rayuwa mai kyau. Da kyau, kuma, hakika, don fahimtar cewa cholesterol ba ta cikin ma'anar kalmar mai. Kodayake waɗannan abubuwan biyu suna da alaƙa.
Abin da ke cikin cholesterol an bayyana shi a cikin bidiyon a wannan labarin.
