Cholesterol, shima cholesterol, ya zama dole don daidaituwa na yawancin ayyuka masu mahimmanci ga jiki, musamman, yana shiga cikin haɗarin bitamin D. Lokacin da likitoci suke magana game da tasirin cholesterol, muna magana ne akan matakan hawan jini wanda ake kira "mara kyau" cholesterol - low lirolpropoins, ko LDL.
Wannan sinadarin viscous ya tsaya a cikin jiragen, yana ɗaure su da wuraren ɓarkewar ƙwayar cuta, wanda ke da haɗari sosai saboda yana iya tayar da jijiyoyin jini a cikin jijiyoyin wuya, kuma wannan, bi da bi, galibi yakan haifar da mutuwa. Wannan shine dalilin da ya sa yakamata a bincika cholesterol na jini lokaci zuwa lokaci. Hanya mafi aminci shine bayar da gudummawar jini don bincike. Kwararru za su gudanar da gwaji kuma su ba da rahoton ainihin sakamakon.
Tare da fuskantar wannan matsalar, mai haƙuri zai iya, ban da magani tare da magunguna, ɗaukar bitamin wanda ke taimakawa daidaita al'ada LDL.
Rage bitamin na cholesterol sun hada da:
- acid na ascorbic;
- beta carotene (bitamin A);
- bitamin na rukuni B, E da F.
Idan kun dauki waɗannan bitamin tare da tasirin cholesterol mai girma a cikin adadin akalla ba su da ƙasa da tsarin yau da kullun, zaku iya fata ba kawai don rage raguwar cholesterol "mara kyau" ba, har ma don inganta zaman lafiya gaba ɗaya, saboda yankin tasirin ingantaccen bitamin ba a iyakance ga wannan matsalar ba.
Suna shiga kusan dukkanin matakai na rayuwar ɗan adam kuma sabili da haka ana amfani da su wajen magance cututtuka daban-daban, har ma da haɗin gwiwar da juna.
Akwai hanyoyi guda biyu don ɗaukar bitamin:
- Tare tare da kayayyakin abinci dauke da su.
- A cikin nau'ikan magungunan da aka saya a kantin magani tare da ko ba tare da takardar sayan magani ba.
Hanyar ta biyu ana bada shawarar idan mutum yana da rashi mai ƙarancin ƙwayar wani sinadari a cikin jiki, ko kuma yana da matukar muhimmanci don ƙara matakin abin da ke ciki. Idan duk abin da ba shi da m, to ya kamata ku nemi hanyar farko.
Irin wannan zaɓin ba zai ba da sakamakon nan da nan ba, amma zai kawo ƙarin fa'idodi ga jiki, domin hatta samfuran da suke cike da wannan ko kuma sinadarin bitamin yana ɗauke da wasu abubuwan da suka wajaba don lafiya da rayuwa, alal misali, sunadarai da microelements (zinc, iron, iodine da sauransu).
Miyar hadaddiyar giyar na dauke da bitamin ba kawai, kuma ta haka ne ya kawo karin fa'idodi.
Fa'idodin bitamin A da C tare da ƙwayar cholesterol
Lokacin da bitamin C da babban cholesterol suka yi karo da juna, ƙarshen ya kasance babban abokin adawar juna. Yana kawai ba shi da dama a kan ascorbic acid - wani suna don wannan bitamin.
Magungunan antioxidant ne mai iko sosai wanda ke daidaita duk abubuwan sarrafawa a cikin jiki. Yana da sauri kuma yadda yakamata ya zama al'ada cholesterol, yana hana atherosclerosis, ko aƙalla zuwa wani matakin rage haɗarin wannan mummunan haɗarin babban LDL.
Yawan shawarar bitamin C a rana guda 1g. Tabbas, ana samun mafi yawan sa a cikin 'ya'yan itatuwa Citrus. Baya ga lemu da kafiran da kuka fi so, zaku iya cin fresh lemons da innabi - suna da amfani sosai.
'Ya'yan innabi su na jan mata kuma saboda suna ƙoshin mai. Hankalin ascorbic acid a cikin strawberries, tumatir da albasa kuma yana da yawa, don haka yana da daraja ƙara adadin su a cikin abincin ba kawai don magani da rigakafin matsalolin kiwon lafiyar da aka ambata ba, har ma don ƙarfafa tsarin rigakafi.
Tun daga lokacin yaro, an koya wa kowa cewa bitamin A yana da kyau don hangen nesa. Amma mutane kalilan ne suka fahimci cewa shima yana da ikon rage cholesterol.
Abincin tsire-tsire mai ɗorewa tare da abun cikin fiber mai yawa yana hana sha daga ƙwayar cholesterol ta ganuwar hanji.
Beta-carotene yana hana samuwar cholesterol, kuma fiber yana ɗaukar dukkanin abubuwa masu haɗari masu haɗari kuma yana cire su daga jiki tare da sauran sharar gida.
Vitamin A da beta-carotene - wanda ke kan sa - kuma suna taimakawa jiki ya rabu da abubuwa masu tsattsauran ra'ayi.
Yawancin wannan bitamin ana samun su ne a cikin abincin da aka shuka na launuka masu ɗumi (ja da rawaya). An fi dacewa da shi sosai tare da isasshen adadin bitamin E da selenium a cikin jiki - wani samfurin da aka samo a cikin kayan ƙwari, namomin kaza, nama, kwayoyi, tsaba da wasu 'ya'yan itatuwa.
Ga mutum, ana amfani da 1 na bitamin A a matsayin ka'idodin yau da kullun.
Amfanin Vitamin B don LDL mai girma
Akwai nau'ikan bitamin B guda takwas, kowannensu yana taka muhimmiyar rawa a cikin aiki daidai na jikin mutum.
Tare, suna haɓaka ba kawai cholesterol ba, har ma da sukari na jini.
Bugu da kari, suna ba da gudummawa wajen inganta aikin narkewar hanji da kuma tsarin juyayi na tsakiya.
A cikin cikakkun bayanai game da kowane bitamin na wannan rukunin da ke ƙasa:
- Thiamine (B1) yana tasiri sosai akan metabolism, yana hana haɓakar atherosclerosis, kuma yana aiki azaman mai haɓaka abubuwan antioxidant na sauran bitamin. Koyaya, duk amfanin da ke tattare da shi na ruwan leamine zai iya lalata ta hanyar jaraba ga munanan halaye: kofi, shan sigari da barasa kuma ba sa barin su nuna abubuwan amfani. Ana samo Thiamine a cikin legumes, dankali, kwayoyi da kuma bran.
- Riboflavin (B2) shima yana da mahimmanci a cikin metabolism. Yana haifar da isasshen adadin ƙwayoyin ja a cikin jini, kuma yana tabbatar da cikakken aiki mai lafiya na ƙwayar thyroid. Ana samun galibi a cikin abinci irin su alayyafo ko broccoli. Ka'idodin yau da kullun na riboflavin shine 1.5 MG.
- Niacin (B3) baya hulɗa da LDL, maimakon haka yana ba da gudummawa ga haɓaka matakan jini na HDL - "mai kyau" cholesterol, wanda yake daidaita zuwa rage cholesterol "mara kyau", kamar yadda aka dawo da ma'auni. Wannan miyagun ƙwayoyi wani ɓangare ne na hadaddun jiyya na atherosclerosis, saboda yana narkewa da kuma tsaftace tasoshin jini. Babban abun ciki na nicotinic acid ya shahara ga kwayoyi, 'ya'yan itatuwa bushe, buhunan shinkafa mara kariya, har da kaji da kifi. 20 Mg na wannan abun yakamata a cinye kowace rana.
- Choline (B4) ba wai kawai yana saukar da matakin LDL a cikin jini ba, har ma ya zama garkuwa ga membranes, yana inganta metabolism da jijiyoyin jijiyoyi. Kodayake jiki yana yin amfani da choline akan kansa, amma wannan adadin yayi ƙanƙanta, saboda haka kuna buƙatar amfani dashi ƙari da abinci. Arziki a cikin choline sun hada da gwaiduwa kwai, cuku, tumatir, kayan ƙwari da hanta. Jikin yana buƙatar 0.5 g na choline kowace rana.
- Pantothenic acid (B5) yana taimakawa ƙarfafa tsarin rigakafi, kuma, kamar yawancin bitamin na wannan rukunin, ya zama dole don metabolism. Ana amfani dashi don magance atherosclerosis, da kuma don hana wannan cutar. An haɗa shi a cikin 'ya'yan itãcen marmari, ganye, ƙoshin hatsi, da kuma abincin teku. Mutum yana buƙatar cinye kashi 10 na pantothenic acid kowace rana.
- Pyridoxine (B6) yana aiki tare da kirkirar ƙwayoyin rigakafi da ƙwayoyin jini. Hakanan ana buƙata don haɗin sunadarai da amino acid. Yana rage haɗarin platelet clumping, ta haka ne hana haɓakar ƙwanƙwasa jini. Yana inganta jiyya na atherosclerosis, ana ɗauka don rigakafin ta. Ya kasance a cikin yisti, kwayoyi, wake, naman sa da raisins.
- Inositol (B8) yana cikin aiki na rayuwa. Yana sarrafa cholesterol, yana daidaita metabolism na metabolism kuma yana ɗaukar kashi a cikin farkon metabolism na lipid. Kamar "takwarorinta", ana amfani dashi don hana atherosclerosis. Don mafi yawan ɓangaren, ana amfani dashi ta jiki, amma don cikakken aikinsa wajibi ne don cinye 500 MG na inositol kowace rana.
Lastarshe na ƙarshe ana samun su galibi a cikin 'ya'yan itatuwa: lemu, guna, peach, har ma da kabeji, oatmeal da Peas.
Vitamin E da F na cholesterol mai yawa
Ofaya daga cikin ƙaƙƙarfan maganin antioxidants. Baya ga yin rigakafi da magani na atherosclerosis, yana da damar rage haɗarin ciwon kansa. Yana ba da tsattsauran ra'ayi na tsattsauran ra'ayi a cikin jinin mutum.
Babban bambancinsa daga bitamin B shine cewa jiki ba ya yin shi, saboda haka, dole ne ya shigar da jikin mutum daga waje a wani takamaiman adadin da aka sanya masa domin sauƙaƙe cikakken aikinsa. Abun alkama ya ƙunshi mafi yawan adadin bitamin E, saboda haka yana da ma'ana a haɗa su a cikin abincinku, har da buckthorn na teku, mai kayan lambu, kwayoyi, ƙwayaye da letas. Idan wannan bai isa ba, likitan na iya ba da ƙarin ƙarin ƙwayar bitamin don cututtukan da ke buƙatar wannan.
Vitamin F wani bangare ne na mai kayan lambu. Yana da iko don rage cholesterol jini, hana ci gaban atherosclerosis da kuma haifar da ƙwanƙwasa jini a cikin tasoshin jini. Haɗin waken soya, sunflower da mai na masara a cikin abincin zai taimaka saturate jiki tare da wannan bitamin kuma ɗaukar wani mataki a cikin yaƙi da babban cholesterol.
Menene bitamin D da kuma cholesterol? Babu komai, idan mukayi magana game da daidaituwar cholesterol a cikin jini. An haɗa su ta wata hanya dabam: cholesterol yana taimakawa jiki wajen samar da wannan sinadari, don haka wani lokacin kuma ana iya tantance matakin ƙwayar cuta ta yawanta a jikin mutum.
Me kuma za a iya yi don rage ƙwayar cholesterol?
Baya ga bitamin, wasu abubuwa da abubuwa masu yawa na iya rage LDL a cikin jini.
Domin yin amfani da duk hanyoyin da suka dace da mai haƙuri, dole ne ka fara tuntuɓar likita. Amma don tabbacin mafi girma, zaku iya cinye ƙarin 'ya'yan itace, shuɗi da shunayya, kifi tare da fitsari na omega-3, abincin da ke ƙunshe da magnesium, cakulan duhu da shayi na hibiscus, tare da rage yawan sukari.
Koyaya, gaskiyar cewa yana da sauƙi kuma mafi ƙarancin haɗari don hana karuwa a cikin cholesterol da haɓakar atherosclerosis ba makawa ba tare da yin gwagwarmaya ba na dogon lokaci kuma tare da nasarori masu bambanci. Waɗanne dalilai ne ke haifar da ƙwayar LDL?
Abubuwanda suka fi haifar sune kamar haka:
- shan taba
- kiba ko kiba;
- salon tsinkaye;
- rashin daidaitaccen abinci;
- tsawaita shan giya;
- cututtukan hanta da koda;
- ciwon sukari mellitus.
Sanannen abu ne cewa yawancin waɗannan abubuwan sune sakamakon rayuwar ba daidai ba kuma sakamakon zaɓin mutum.
Mutumin da kansa ya yanke shawara yadda za a rayu, abin da za a ci da wane irin hutu ya kamata.
Saboda haka, ba wai kawai yana da alhakin babban cholesterol din ba, amma kuma yana iya gyara yanayin da kansa kafin lokacin ya yi latti, kuma da kansa ya hana wannan matsalar har yanzu tana cikin ƙuruciyarsa.
Don yin wannan, kawai kuna buƙatar cin abinci, motsawa, da kuma tuntuɓi likita a cikin lokaci idan wani abu ya same ku. Wannan dabarar za ta kawar da matsala ba kawai tare da cholesterol ba, amma gaba ɗaya yawancin matsalolin kiwon lafiya.
Yadda za'a kwantar da lafiyar ƙwayar lipid a cikin bidiyon a wannan labarin.
