Cholesterol abubuwa ne da ake samarwa a jikin kowane mutum a cikin kashi 80% kuma yana da mahimmanci don dacewa da aikinsa.
Abun yana inganta samar da wasu kwayoyin halittu (progesterone, bitamin D, da dai sauransu), suna shiga cikin samuwar sel, abubuwan narkewar abinci, sannan kuma suna yin babban adadin wasu mahimman ayyukan. Babban abincinta shine hanta yake samarwa, wanda aka samo a cikin jini, kodan, glandon fata da kuma ƙwaƙwalwar kwakwalwa. Sauran suna zuwa da abinci.
Akwai nau'ikan cholesterol da yawa, sune:
- "Nagarta" ko kuma yawaitar lipoprotein (HDL);
- "mara kyau" ko ƙarancin lipoprotein mai yawa (LDL);
- triglycerides.
Su iri ɗaya ne a cikin abun da ke ciki. Bambancin yana haɗuwa ne kawai tare da mai mai da mai furotin. Ana samun adadin furotin a HDL, yayin da ƙananan adadin ke cikin LDL. Dangane da yawan kwalayen kwayoyi, yawanta yana tarawa. Wannan cholesterol mai cutarwa yana manne da tasoshin, yana haifar da labulen atherosclerotic, wanda ke rage yarda a cikin jiragen kuma yana kawo cikas ga jini. Idan babu bayyani na lokaci da kuma magani, an buɗe filaye, suna haifar da ƙarar jini wanda ke kawo cikas ga guduwar jini.
Akwai manyan hanyoyin cholesterol guda biyu, abinci ne da hanta mutum da kansa, wanda yake samarwa. A matsayinka na mai mulkin, adadin cholesterol din da yake samarwa ya isa jiki. Wuce haddi ana yinsa ne daga abinci mai wadatar ƙoshin dabbobi. Wannan wuce haddi na iya zama da haɗari sosai ga lafiya har ma ga rayuwar ɗan adam.
Amfani na yau da kullun na 'ya'yan itatuwa da ke da lafiya yana ɗayan manyan hanyoyin da za a hana ƙwayar cholesterol. Saboda abubuwan da ke tattare da yawan abubuwa masu amfani, 'ya'yan itatuwa da suka bushe ba wai kawai suna iya daidaita jikin ne da muhimman abubuwan da suka dace ba, har ma suna toshe wasu abubuwanda ake samarda sinadarin cholesterol, yawan shansa, sannan kuma suna bada gudummawa ga saurin cire wannan sinadarin daga jiki. Ko da karamin adadin 'ya'yan itacen bushe yana da amfani mai amfani ga yanayin jikin mutum. Bugu da ƙari, kar a manta game da buƙatar motsa jiki na yau da kullun, wanda shine hanya mai ban mamaki don yin yaƙi da cholesterol saboda karuwa da yawaitar zubar jini ta hanta da kuma kawar da LDL.
Yadda ake rage cholesterol?
Don rage yawan ƙwayoyin cholesterol, dole ne a fara cin abinci yadda yakamata, haka kuma ƙara yawan motsa jiki.
An tabbatar da cewa motsa jiki na yau da kullun, tare da ingantaccen abinci mai gina jiki da ƙin yarda daga mummunan halaye, suna da sakamako mai amfani ga yanayin jikin gaba ɗaya kuma kan rage taro na "mummunan" cholesterol musamman. Bugu da kari, magunguna na musamman da na abinci na musamman ana iya tsara su.
Akwai wani abincin, wanda ya ƙunshi babban adadin fiber na asalin kayan lambu da kayan lambu, yana taimakawa rage adadin LDL a cikin jini da kusan 30%. Matsakaici, sakamakon wannan abincin ya riga ya bayyana a makonni 6-8.
Babban mahimmancin wannan abincin shine canza hanyar dafa abinci, tare da rage yawan kitse na dabbobi. Za'a iya bambanta waɗannan ka'idodin wannan abincin:
- Banda daga abincin abincin da aka tanada tare da margarine da sauran nau'ikan kayan dafa abinci. Mafi sau da yawa, waɗannan sune kekuna daban-daban da kayan kwalliya. An ba shi damar amfani da karamin adadin man shanu mai ƙarancin kalori.
- Banda shi ne abincin soyayyen. Nama dole ne a zabi nau'ikan mai mai-mai. Hanyoyin dafa abinci mafi dacewa shine gishiya ko tururi tare da ɗan adadin kayan lambu.
- Banda daga menu na kiyayewa, kyafaffen samfurori masu gishiri. Ya kamata a cire samfuran nama masu ƙarewa, har da mayonnaise, ice cream, kirim mai tsami tare da kayan zaki iri-iri.
- Aruwar hatsi da hatsi mai yawa. Hakanan yakamata a yi amfani da 'ya'yan itatuwa na pectin a menu, saboda suna taimakawa cire cholesterol daga jiki.
Abincin zuma-apple yana da mashahuri sosai, saboda apples yana iya rage cholesterol kuma zuma tana da irin wannan sakamako, haka kuma yana ƙunshe da yawancin antioxidants. Ana ɗaukarsa da amfani don gabatar da 'ya'yan itatuwa da aka bushe a cikin abincin, wanda, duk da yawan adadin kuzari, suna da adadi mai yawa na kayan amfani ga jiki. Mafi mashahuri sune raisins da prunes, har da bushewar apricots.
Wadanne 'ya'yan itatuwa ne bushe zan iya ci idan barkewar jini mai yawa?
A yau, akwai nau'ikan kyawawan 'ya'yan itatuwa da yawa akan sayarwa.
Mafi mashahuri a cikinsu sune:
- bushewar apricots;
- prunes
- raisins;
- kwanakin bushe.
Kowane nau'in 'ya'yan itace da aka bushe yana da nasa fa'ida da rashin amfani. Wanda zai iyakance amfaninsu a cikin abincin.
M Properties na bushe apricots
Albarkatun da aka bushe tare da babban cholesterol samfuri ne mai amfani sosai. A zahiri, wannan 'ya'yan itace da aka bushe itace ɗakunan ajiya ne da yawa abubuwan abubuwan ganowa, gami da ascorbic acid da retinol. Roaddamar da wannan samfurin a cikin abincinku na yau da kullun shine hanya mafi kyau don kare kanku daga matsalolin koda da cututtukan thyroid. Yana daidaita aikin aikin endocrine da tsarin jijiyoyin jini, kuma yana aiki azaman prophylactic don hauhawar jini. Masana kimiyya sun gano cewa godiya ga ikon rage ƙwayar cholesterol, apricots bushewa na iya inganta aikin zuciya.
'Ya'yan itacen da aka bushe suna haifar da tushen PP na bitamin, ko kuma a wasu kalmomin nicotinic acid, wanda ke da tasiri kai tsaye a cikin taro na cholesterol. Bugu da kari, yana kara karfafa karfin zuciya, wanda ke taimakawa rage hadarin bugun zuciya ko bugun zuciya. Hakanan, busassun apricots suna ƙara matakin haemoglobin, saboda wanda akwai ƙarin tsabtace tasoshin jini daga manyan ƙwayoyin cholesterol, yayin inganta hawan jini a cikin jiki.
Abubuwan da aka bushe a cikin haɗuwa tare da zuma ana ɗauka ɗayan hanyoyi masu tasiri don rage ƙwayar jini. Don shirya wannan samfurin, kuna buƙatar haɗar da mayun apricots, zuma, lemun tsami, raisins da ƙananan adadin walnuts. Duk wannan an murƙushe shi kuma an adana shi a cikin firiji a cikin kwalin gilashi. Theauki miyagun ƙwayoyi a cikin adadin 1 tbsp. a rana tsawon mintuna 30 kafin cin abinci. Apricots da aka bushe tare da cholesterol kusan babu maganin hana haihuwa. Abinda kawai shine cewa samfurin yana da sakamako mai lalacewa, wanda aka nuna kawai idan zagi samfurin.
Ari ga haka, mutanen da ke ɗauke da cutar sankara, cututtukan zuciya, da cututtukan ƙwaƙwalwa na pepepe ya kamata su yi hankali.
Prunes da Cholesterol
Prunes suna dauke da sinadaran abinci mai yawa a cikin abubuwanda suke dasu. A cikin su, bitamin, fiber, malic da citric acid, ma'adanai masu amfani, da pectin. Ana iya samun ganyayyaki a cikin samfuran mata masu juna biyu saboda yawan baƙin ƙarfe. Hakanan an haɗa samfurin a cikin abincin mutane tare da cututtuka na kodan, hanta da gidajen abinci.
Babban cholesterol yana nuna ƙin cin abinci da yawa. Prunes, akasin haka, ana bada shawarar yin amfani dashi, tunda wannan 'ya'yan itace yana da tasirin gaske game da yanayin tasoshin jini, gwargwadon madogara mai ban sha'awa game da cututtukan zuciya sakamakon kasancewar fiber mai amfani. Prunes kuma yana taimakawa wajen magance hauhawar jini, rashin jin daɗi da rage aiki. Bugu da ƙari, akwai choleretic da diuretic sakamako. An itace mai amfani sosai ga mata yayin menopause.
Tasirin magungunan prunes a jikin cholesterol a jikin dan Adam shine kasancewar za a iya samun isassun ƙwayoyin cuta, wanda sakamakon kwayoyin cutar hanji masu amfani suke samar da acid din propionic. Yana bi da bi ya rage yawan ƙwayar LDL. Dangane da gwaje-gwajen, an gano cewa sinadarin propionic acid yana rage samar da kiba fiye da kima ta hanta.
Kari akan haka, kayan fure suna daure sinadarin bile wanda hanta ke samarwa, wanda daga baya aka kece shi daga jiki. Dangane da haka, hanta ta fara kashe kuɗin cholesterol don ƙirƙirar sabon acid, wanda ke nufin an rage haɗuwarsa sosai.
Ba a yi amfani da prunes kawai don shirya jita-jita iri-iri ba, har ma ana amfani da su ba tare da sarrafawa ba. Don hanawa da rage adadin sinadarin cholesterol a cikin jini, zai ishe ku ci 'ya'yan itacen guda 10, wadanda aka fizge su da dare, a cikin rana. Saboda haka, ba za ku iya rage ƙananan cholesterol kawai ba, har ma ku magance matsalar tare da wasu cututtukan da yawa.
Mutanen da ke da cututtukan bile da koda, da kuma masu shayarwa, ya kamata su yi amfani da taka tsantsan tare da yin amfani da kwaro.
Raisins tare da High cholesterol
Wannan itace ingantacciyar 'ya'yan itace data bushe wacce bata asarar kayanta bayan aiki. Akasin haka, yawan amino acid, micro da macro abubuwa suna ƙaruwa sosai. Raisins suna ɗauke da adadin kuzari mai yawan gaske. Kimanin kcal kusan 100 na gram samfurin. Hakanan, ya ƙunshi sunadarai, carbohydrates, fiber na abin da ke cikin fats da acid na Organic, potassium, alli, baƙin ƙarfe, magnesium, bitamin, da dai sauransu.
Duk da cewa raisins na iya haɓaka nauyin jiki saboda abun cikin babban adadin glucose da fructose, ana samun samfurin akan jerin shawarar da aka bayar don magance yawan ƙwayoyin cuta.
Sakamakon rage yawan kwalliyar cholesterol a jikin mutum saboda raisins an same shi ta hanyar cire kiba fiye da kima a jiki. Cin abinci mai tsami yana taimakawa wajen ƙone ƙwayar cholesterol da kuma sake farfado da ita a hanta. Bugu da kari, raisins, kamar kusan dukkan 'ya'yan itatuwa masu bushe, suna dauke da polyphenols, aikin da ake kokarinsa shine ya kawar da sinadarin cholesterol. Don haka, kyautatawa mutanen da ke fama da cututtukan zuciya suna inganta sosai.
Wani fa'idar amfani da raisins a cikin abinci shine kasancewar ƙwayar fiber mai yawa, wanda ke lalata aikin toxins da sauran abubuwa masu cutarwa, yana kuma ba da gudummawa ga kawar dasu da sauri daga jiki, yayin rage yawan ƙwayoyin cuta da haɗarin matsaloli tare da ƙwayar ƙwayar cuta.
Kwayar cholesterol matsala ce ta gaggawa ga mutane da yawa na zamani. Addamar da lokuta na cututtukan da ke hade da wannan kayan zai haifar da mummunan sakamako ga jiki. Abin da ya sa yana da mahimmanci ba kawai don gano cutar a gaba ba, har ma don amfani da matakan kariya. Don haka, ya zama dole musamman a kula da salon rayuwa da abinci mai kyau.
An tattauna abubuwan amfani masu amfani da 'ya'yan itatuwa masu bushe a cikin bidiyo a cikin wannan labarin.
