Cholesterol wani abu ne wanda yake kunshe cikin membranes na sel masu rai. Yana inganta samar da kwayoyin halittun maza a cikin maza da mata, yana taimakawa wajen samar da Vitamin D.
Mutane da yawa suna tunanin cewa cholesterol yana da lahani sosai kuma gaba ɗaya sun ƙi amfani dashi. Wannan ra'ayi kuskure ne, saboda yana cutar da cutar ne kawai idan akwai abubuwan da suka faru a cikin al'ada. Kusan 80% ana samar da gabobin, sauran kuma suna zuwa da abinci.
Babban adadin abu yana haɗuwa da hanta, ƙaramin sashi ya faɗi akan ragowar gabobin. Wannan cin zarafin yana faruwa ne sakamakon yawan abinci mai wadatar kitse na dabbobi. Bugu da kari, kayan suna aiwatar da mahimman ayyuka:
- yana sanya sel membranes permeable;
- Taimaka wa glandar adrenal ta samar da kwayoyin halittun
- taimaka a cikin tsarin kwayoyin halittar jima'i;
- yana samar da Vitamin D;
- normalizes metabolism;
- An tsunduma cikin warewa da jijiyoyin.
Abincin da ke ɗauke da kitsen dabbobi ya ƙunshi ƙwayoyin cuta. An samo shi galibi a cikin irin waɗannan samfuran: qwai, cuku, nama mai, man shanu, jatan lande, kayayyakin kifi. Jiki yana ɗaukar ta tare da taimakon abubuwa na musamman. Ana kiran su lipoproteins kuma suna cikin nau'i biyu:
- Poarancin yawa na Lipoproteins (LDL).
- Manyan Kwayoyi masu yawa (HDL).
Nau'in farko ana ɗaukar cutarwa kuma yana da haɗari sosai. A cikin yanayin al'ada yakamata a sami ma'auni na waɗannan nau'ikan guda biyu. Sannan jiki yana aiki ba tare da gazawa ba. Nau'i na biyu yana da amfani kuma tare da abun ciki na yau da kullun yana iya cire kitse mai yawa a jikin bangon jijiyoyin jini.
Protein shine furotin mai inganci wanda shine tushen abinci mai kyau ga 'yan wasa. Ana amfani dashi don gina tsoka da sauri fiye da yadda aka saba. Zai iya zama iri biyu: tsiro da dabba. Sau da yawa masu amfani kan yi tambaya: shin akwai cholesterol furotin? A dabi'ance, babu cholesterol a cikin kayan shuka, amma yana nan cikin samfuran dabbobi.
An yi imani da cewa furotin da cholesterol ba su da daidaituwa. Yawancin 'yan wasa suna da'awar cewa idan akwai ginin tsoka, cholesterol ba kyawawa bane, saboda zai iya haifar da atherosclerosis kuma ya samar da filayen cholesterol a tasoshin. Don sanin amsar wannan tambayar, kuna buƙatar fahimtar fasalin hulɗa.
Sunadaran sunadarai sunadarai kusan dukkanin matakai a cikin jiki. A yau, abincin furotin ya mamaye wani kemeren daban, saboda yawancin yan wasa suna jujjuya shi. Lowarancin carbohydrate mai narkewa yana taimakawa wajen gina kyakkyawan jiki, mai mai kitse ta hanyar gina tsoka. Yawancin baƙi zuwa gyms suna ɗaukar furotin a matsayin tushe, saboda yana taimakawa rage yawan makamashi, wanda yake da matukar mahimmanci yayin aiki na jiki.
Bayanin cewa ana buƙatar furotin da ba a da cholesterol don wasanni ba daidai ba ne. Kamar yadda ka sani, sinadarin yana aiki da karfi wajen gina tsokoki, kuma tushen tsirrai ba zai bada wani sakamako ba. Tabbataccen gina tsarin abinci mai gina jiki zai taimaka wajen haɓaka ƙashin tsoka ba tare da lahani ga lafiya ba. Zagi irin wannan kari yana da hadari ga lafiya kuma yana cutar da hanta da koda. Idan kun yi amfani da su ba daidai ba, ba za a bar ku kawai ba tare da adadi mai kyau ba, har ma ku sami matsalolin kiwon lafiya. Don wasanni, daidaitaccen abinci yana da mahimmanci. Abinci kawai wanda ke da wadataccen abinci mai mahimmanci a cikin bitamin da ma'adanai zasu taimaka wajen cimma sakamako. Yana da kyau a tuna cewa furotin yana da mahimmanci kamar cholesterol.
Da zaran mutum ya tafi wurin motsa jiki, an shirya makasudin neman kyakkyawar jikin taimako. Babban mataimaki a cikin wannan shine abincin furotin. Bayan wani lokaci, zaku lura cewa sakamakon ba bayyane ba. A mafi yawan lokuta, matsalar karancin cholesterol ce. Kowa yasan cewa ana buƙatar kyakkyawan cholesterol don ƙwayar tsoka da jin daɗin rayuwa. Saboda haka, ya kamata duk wani ɗan wasa ya yi amfani da shi. Abin sani kawai ya rage don rage cin abinci mai kitse da maye gurbinsu da abinci mai lafiya. In ba haka ba, matsala na faruwa a cikin jikin mutum, kuma zaku biya kuɗin da yawa don adadi. Irin wannan abincin ya kamata ya ƙunshi kitse na kayan lambu, wanda ya haɗa da acid ɗin da yakamata a cike mai.
Gine-tsire na tushen tsirrai na iya rage cholesterol. Saboda haka, wani lokacin furotin tare da babban cholesterol suna da amfani. Misali, furotin soya yana hana atherosclerosis. Kuma kwayar halittar da yake kunshe a jikin antioxidant ce.
Ya kamata a sani cewa abincin furotin ana buƙata ba kawai daga masu wasa ba, har ma da talakawa. Protein shine ginin jikin mutum.
Baya ga ƙari, abincin furotin na iya zama bisa tsarin halitta. Ya kamata a sami abinci a cikin abincin da ba shi da wahalar ɗaukar kansu. Kuma furotin, idan mutum ba shi da masaniya game da abinci mai motsa jiki, zai fi wahalar zaɓar. Abubuwan gina jiki na furotin sun hada da:
- Qwai.
- Kayayyakin madara.
- Nama.
- Kifi.
- Kwayoyi.
- Legends
Bayan wannan rukunin kayayyakin sun hada da alkama da hatsin rai.
Mai riƙe rikodin don abun cikin furotin shine soya.
Cikakken tsarin abincin shine tushen gina lafiyayyen jiki.
Idan mutum yana buƙatar ƙarin adadin furotin, yana farawa kari. Don zaɓar mafi kyawun zaɓi kuna buƙatar tuntuɓi ƙwararre. Akwai nau'ikan irin waɗannan masu ƙari.
Da fari dai shine sinadarin whey. An samar dashi daga whey. Ba ya ƙunshi magunguna. Wannan furotin yana da ƙimar ƙwayar halitta mafi girma kuma jiki yana karɓa da sauri. Zai fi kyau amfani da shi bayan motsa jiki. Fa'idodin sun haɗa da ƙaramin farashi.
Sinadarin kwai, sabanin na baya, yafi tsada. Duk da wannan, yana da manyan alamomi na ƙimar halitta, kuma lokacin ɗaukar ciki shine awa 4-6.
Sinadarin Casein baya dandana matukar kyau, kuma a hade, baya hade da kyau cikin ruwa. An tattara shi a hankali, wannan furotin yana da kyau don amfani da dare.
Soya furotin ya shahara sosai, ba a banza ba tun zamanin da, ana ɗaukar soya shine asalin tushen furotin. An narke shi da ƙima sosai. Ga mutane da yawa, wannan nau'in furotin na iya haifar da zubar jini. Ofaya daga cikin fa'idodinta ita ce rage ƙwaro.
Cikakken furotin ya ƙunshi nau'ikan furotin mai nauyi. Duk ab thebuwan amfãni suna haɗuwa a cikin hadadden ɗayan, saboda haka wannan nau'in shine mafi amfani.
Idan baku da lokaci, ko kuna son yin girgiza, zaku iya amfani da sandunan gina jiki. Containsaya yana ɗaukar abincin yau da kullun.
Dukkanin waɗannan an yi su ne daga samfuran halitta, ba tare da ƙari a cikin magunguna ba. Don cimma sakamako, kuna buƙatar haɗa abinci tare da motsa jiki da kuma daidaitaccen abinci. A cikin abincin abinci, mai amfani yana ƙara amfani dashi. Wannan kari ne wanda ya qunshi sunadarai da carbohydrates.
A cewar masana, shi "mai gyara" ne game da abincin, amma amfanin sa matsala ce. Gaskiyar ita ce akwai kimanin adadin carbohydrates a ciki kamar yadda kuke buƙatar haɓakar tsoka mai sauri. Abu ne mai wuya a sha abubuwa da yawa tare da abinci.
Tare da ƙara yawan ƙwayar cholesterol da nauyin wuce haddi, za a bar sunadaran dabbobi, a maye gurbinsu da furotin kayan lambu. Amma ba buƙatar sake canza abincin ku ba.
Da farko dai, yakamata kuyi nazarin halayen abinci mai motsa jiki.
Don rage cholesterol na jini, ana bada shawara don cire wasu abinci daga abincin.
Da farko dai, kuna buƙatar haɗa zuwa menu na musamman kuma ku ware barasa, shan sigari daga rayuwa.
Kitsen dabbobi fiye da kima na iya haɓaka matakin abu, saboda haka suna buƙatar iyakance.
Masana sun ba da shawarar yin wasu canje-canje ga abincin:
- Yakamata a cire naman mai mai duka gaba daya. Kuna buƙatar mayar da hankali kan nama mai durƙusad da hankali. Zai iya zama naman sa, turkey, zomo, kaji. Kada ku ci kwasfa daga nama.
- Ku ci kifi a kai a kai. Sturgeon, kifin masara, farin kifi, da omul suna da sinadarin polyunsaturated acid da suka wajaba ga jikin. Irin wannan kifin ya kamata a cinye akalla sau uku a mako.
- Ya kamata a cinye madara da mai.
- Increasearuwar abincin 'ya'yan itatuwa. Mafi kyau duka sashi biyu a kowace rana. 'Ya'yan itãcen marmari masu amfani ba kawai a cikin sabon tsari ba, har ma a cikin' ya'yan itace bushe.
- Berries shine cikakken haɗin kai zuwa menu. Cranberries sun cancanci kulawa ta musamman. Ba wai kawai zai cire kiba mai yawa ba, amma zai rage matakan sukari da kuma taimakawa hana matsalolin zuciya. Cranberries shima yana taimakawa kawarda kamuwa da cuta.
- A bu mai kyau ku ci kayan lambu ba tare da ƙari ba kuma cikin wadataccen tsari. An bada shawara a ci su sau da yawa a mako. Kuna iya ƙara avocados da artichokes zuwa salatin kayan lambu.
- Kwayoyi, ganye da sauran hatsi duka. Don cholesterol ya zama al'ada, kuna buƙatar cin oatmeal kowace safiya. Ganyen da aka tafasa shima zai taimaka.
Hakanan ya kamata ku kula da lakabin samfurin lokacin sayen. Yana da mahimmanci kar su ƙunshi ƙwayar cholesterol. Ya kamata a dafa abinci tare da mafi ƙarancin mai. Idan hakan yana yiwuwa, to, yana da kyau a yi watsi da shi gaba ɗaya a cikin dafa abinci. Don kiyaye daidaituwa a cikin abinci mai gina jiki, kuna buƙatar haɗa samfurori: nama tare da kayan lambu, da kayan lebur tare da hatsi.
Babban abu shi ne cewa abincin ya daidaita, sannan cholesterol zai zama mataimaki. Musamman ga 'yan wasa, ya zama dole ga tsokoki su haɓaka daidai. Tare da furotin, kuna buƙatar haɗa samfuran halitta, waɗanda sune kayan gini don jikin mutum. Ba za a taɓa haɗuwa da rayuwa mai aiki tare da babban matakin wannan abu ba. Don haka, ba kawai jijiyoyin jini ba, har ma dukkanin gabobin suna da ƙarfi.
Shin yana da daraja shi ya ɗauki furotin zai gaya wa gwani a cikin bidiyo a wannan labarin.
