Nazarin cututtukan cututtukan cututtukan cuta sun bayyana alaƙa tsakanin jimlar cholesterol da haɗarin haɗari. Yana da ƙarfi sosai a cikin mutanen da ke fama da cututtukan zuciya (CHD) fiye da mutane ba tare da bayyanar da irin wannan cutar ba.
Hakanan, babban matakan mummunan cholesterol na iya haifar da cututtuka masu yawa.
Abin da ya sa, lokacin da aka gano wannan matsalar, likitoci suna ba da shawarar fara amfani da magani na gaggawa. Don wannan dalili, ana amfani da magunguna na musamman, kuma suna ba da shawarar cewa a lura da wasu ayyukan jiki.
Anan akwai hanyoyi guda 10 don kiyaye matakan kwalat ɗinku masu lafiya:
- Ya kamata koyaushe ku san matakin cholesterol ɗinku - kuma idan ya yi girma, umarci yaranku suyi wannan bincike.
- Kuna buƙatar bin abincin da yalwar 'ya'yan itatuwa, kayan marmari, da hatsi duka.
- Zabi daga abinci mai gina jiki da dama, gami da naman alade da kaji, kifi, kwayoyi, wake, wake, waken soya.
- Ituntata yawan cin cholesterol da ƙoshin trans trans. An ba da shawarar mai mai. A cikin abincin, ya kamata su kasance daga 30% zuwa 40% ga yara masu shekaru 1-3 kuma daga 25% zuwa 35% ga yara masu shekaru 4-18, tare da yawancin fats suna fitowa daga tushen asarar ƙoshin abinci (kamar kifi, kwayoyi da kayan lambu).
Ga yara sama da shekaru 2 da matasa:
- iyakance cholesterol zuwa kasa da milligram 300 a rana;
- kula da kitsen mai da bai wuce 10% na adadin kuzari ba;
- Guji trans fats kamar yadda zai yiwu.
Skim madara da kayayyakin kiwo. Guji ƙanshi mai wuya. Yi amfani da mai kayan lambu da margarine mai kitse.
Taƙaita yawan abin sha da abinci tare da sukari mai yawa. Haɗe kayayyakin burodi gwargwadon yiwuwa kuma zaɓi kayan ciye-ciye masu lafiya, kamar:
- 'Ya'yan itãcen marmari.
- Kayan lambu masu karancin mai.
- Hasken popcorn.
- Fatarancin mai mai mai.
Yin motsa jiki na yau da kullun yana taimakawa ƙara yawan matakan HDL a cikin jini. Yara da matasa dole ne su kasance masu motsa jiki aƙalla minti 60 a rana.
Baya ga nasihun da aka lissafa a sama, zaku iya amfani da kayan abinci don rage kiba. Selectedarancin zaɓaɓɓen abincin da aka zaɓa yadda yakamata zai taimaka wajen daidaita alamomi da kuma daidaita yanayin lafiya.
Abin da kuke buƙatar sani game da abincin abinci?
Kodayake dukkanin abubuwan da aka lissafa anan suna tallafawa ta hanyar wasu bayanan asibiti, ba dukkan su ne suka tabbatar da sakamakon su ba a binciken da ya biyo baya. A takaice, wasu bayanan bincike, kodayake suna da ban sha'awa, sune farkon.
Da zaton cewa wadannan abubuwan kari suna kawar da buƙatar magunguna kamar Lipitor da Crestor zasu zama marasa amfani kuma marasa gaskiya. Koyaya, haɗuwa da ta dace na iya rage dogaro ga mai haƙuri kan magungunan da aka nuna a sama kuma mai yiwuwa su kawar da buƙatar ƙarin sashi. Hakanan za'a iya rage tasirin sakamako masu illa (raunin ƙwayar tsoka, asarar ƙwaƙwalwar ajiya, da sauransu).
Ya kamata koyaushe sanar da likitanka game da amfani da kayan abinci. Wani lokaci wani ƙwaƙwalwar ƙwayar cholesterol yana ƙunshe da kayan aikin sinadarai waɗanda zasu iya hulɗa tare da wasu magunguna waɗanda mutum ya ɗauka. Kodayake wasu abubuwa masu zuwa abubuwa ne na abinci kuma ana iya haɗa su cikin abincin ba tare da damuwa mai yawa ba, ya kamata a tattauna batun amfani da wasu tare da likitanka.
Tabbatar ka buga bayanin kuma ka san kanka da shi kafin amfani.
Wani kari a zabi?
Tare da wannan ya ce, kuna buƙatar yin la'akari dalla-dalla kowane kayan aiki. Misali, sinadarin waken soya suna rage LDL cholesterol (watau, “mara kyau”). Koyaya, akwai wasu fa'idodi da abubuwan ci gaba na cin furotin da abin sha soya. Gabaɗaya, wannan kayan aiki ba kawai yana samar da raguwa cikin mummunan cholesterol ba, amma yana ƙarfafa tasoshin jini, yana tsabtace su kuma yana daidaita yanayin jini a cikin jiki.
Wani ingantaccen magani shine TokominSupreBio. Tocotrienol (tocotrienols sune mambobi ne na dangin Vitamin E) wanda aka samo daga sabbin dabino. Wasu bayanan bincike sun ba da shawarar cewa wannan sinadarin na iya taimakawa wajen samar da kwayar cholesterol. Sauran bayanan sun ba da shawarar cewa ƙari na 300 MG / rana. na iya haifar da raguwa 15% a LDL sama da watanni 4.
Red yisti shinkafa ma quite rare. Wannan tsarkakakken shinkafa ne mai zaki. Tana samun launinta ta hanyar horar da ita da ake kira “Monascuspurpureus”. Abin sha'awa, ana amfani da Monascus don rage cholesterol, lovastatin ko Mevacor. Da kyau sarrafa sarrafa yisti shinkafa a zahiri yana samar da karamin ƙananan kashi na miyagun ƙwayoyi Lostastatin.
An nuna ƙarin taimako don yin amfani da magani ga waɗanda basu iya jure gumakan gargajiya ba.
Me zan nema yayin zabar kayan abinci?
Magungunan ƙwayar cuta mai mahimmanci zai taimaka wajen shawo kan babban ƙwayar cholesterol.
Wataƙila, mutane da yawa sun saba da aikin wannan abin a matsayin ƙari don rage ƙwayar cholesterol.
Hakanan yana kara karfafa masu nasara.
Ana samo shi ta dabi'a a cikin abinci kamar 'ya'yan itatuwa; kayan lambu duka hatsi; kwayoyi wake; lentil Peas.
Kodayake ƙwayar za ta iya zama duka mai narkewa (mai narkewa cikin ruwa) da kuma insoluble (ya kasance mai ci gaba), zaɓi na farko ya fi tasiri a rage ƙwayar cholesterol. Fiber mai matsala na hana sake amfani da sinadarin cholesterol a cikin tsarin narkewa, zana shi daga jiki.
Cin abinci mai yawa na 'ya'yan itatuwa da kayan marmari da kuma amfani da magani irin su Metamucil zai taimaka wajen cimma sakamako da ake so.
Yawancin masana suna da'awar cewa zaku iya rage mummunar cholesterol tare da niacin. Wannan rukunin bitamin B ne, wanda aka yi nazari sosai. Ana ɗaukar sau da yawa ban da magungunan statin na yau da kullun (misali, lipitor, Crestor, da dai sauransu) ko kuma a hankali.
Bayanai sun nuna cewa lokacin da aka tsara shi a cikin kashi na 1000-2000 MG kowace rana, yana yiwuwa a cimma raguwa a cikin ƙwayoyin cholesterol mai cutarwa da haɓaka alamun nuna amfani. Niacin, musamman a cikin ƙananan allurai, ya cancanci kulawa a matsayin magani mai rahusa, musamman da amfani don haɓaka tasirin HDL cholesterol / HDL cholesterol rabo.
Tabbas, kafin ɗaukar wannan ko wancan maganin, kuna buƙatar gudummawar jini don bincike. Kuma gano matakin CLP a cikin jini. Zai fi kyau zaɓi zaɓi ƙarin abinci a kan shawarar kwararrun likita.
Mene ne mafi mashahuri kari?
Jerin abubuwan shahararrun kayan abinci sun hada da Coenzyme Q10 (CoQ10). Wannan saboda CoQ10 yana da mahimmanci ga daidaitaccen aikin zuciya. Rashin aikin ƙwayar tsoka na iya haifar da sabon haɗarin cutar zuciya. An yi sa'a, ana iya magance wannan sauƙi kuma ba tare da tasirin sakamako ba ta amfani da ƙari na CoQ10 mai sauƙi. Wasu shaidun asibiti sun ba da shawarar cewa kari tare da CoQ10 na iya rage zafin tsoka, wani lokacin ma yana da alaƙa.
Sau da yawa ana amfani dashi da furotin whey. Ita ce furotin da aka samo daga kayayyakin kiwo. An nuna aikinta a matsayin wakili na rage kiba a cikin nazarin dabbobi da kuma mutane.
Sabuwar ƙarin ƙarni shine oat bran. Babban tushen tushen fiber mai narkewa. Oat bran dole ne ga duk wanda yake so ya rushe cholesterol tare da abinci. Zai ɗauki gram 3, 28 na mai na oatmeal don samun nau'in oat ɗin da ake buƙata don samun waɗannan sakamakon. Idan kayi amfani da allunan maimakon gari, to capsules 4 sun isa cin abinci yau da kullun.
Pantestin wani nau'in halitta ne wanda yake samar da kwayar halitta ta bitamin B5. Kuna buƙatar adana shi a cikin firiji don haɓaka rayuwar shiryayye.
Beta-sitosterol. Sterols da stanols sune abubuwa da aka samo a cikin abinci irin su hatsi, kayan lambu, 'ya'yan itatuwa, Legumesu, ƙwaya da tsaba. Tabbas, yawanci suna kasancewa ne kawai a cikin adadi kaɗan na abinci, don haka wani lokacin suna buƙatar haɓaka tare da kayan abinci na musamman.
An nuna Beta-sitosterol yana aiki tare da haɗin kai tare da hanyoyin gargajiya don rage cholesterol (alal misali, amfani da kwayoyi kamar Lipitor) don haɓaka tasirin abubuwa masu ƙari. A cikin binciken, batutuwa sun cinye 2 g (2000 MG) na sterols na shuka kowace rana ban da daidaitaccen tsarin magunguna.
Ya isa ya ɗauki capsules 4 na kayan yau da kullun don yin kwafin da zai zama da amfani a wannan binciken.
Shawarwari don zaɓar abincin abinci
Matsaloli masu alaƙa da cutar hawan jini na iya farawa sakamakon yawan canje-canje marasa kyau a lafiyar ɗan adam. Wani lokaci, ya isa ya tsaftace jiki, ƙididdigar jini zai canza don mafi kyau. Amma a wannan yanayin, yana da muhimmanci a san ta wacce ma'anar zaku iya tsaftace tasoshin jininka, don haka kar ku cutar da lafiyar ku har da ƙari. Misali, kwayar cutar kwayoyi 'kwayoyi ce' wacce take rayuwa a cikin hanjin mutum sannan kuma ana samun ta cikin kayan kiwo kamar su yogurt da kefir. Suna da tasirin gaske akan cholesterol. Wasu nau'ikan suna shafar LDL cholesterol kai tsaye, yayin da wasu kawai suke ƙara yawan HDL cholesterol kuma hakan ya inganta cholesterol gaba ɗaya.
KarinVirgin man zaitun (EVOO) na iya zama da amfani sosai a wannan batun. Bayanan farko sun ba da shawarar cewa cin ƙarin man zaitun na budurwa na iya taimakawa rage ƙwayar LDL.
Masana sun ce ainihin shayi na kore na Siberian, Aga, shima yana taimakawa wajen rage kwayar cholesterol, kamar yadda shaidar asibiti ta nuna.
Tabbas, kowane magungunan da muka ambata a baya yakamata a fara shi bayan fara shawarwari tare da mai ba da lafiya. Hakanan, likitan ne yakamata ya bada shawarar wannan ko wancan sunan na ƙarin.
Jama'a sake dubawa
Ya kamata a lura cewa akwai sake dubawa da yawa waɗanda Omega-3 ke ba da gudummawa ga maido da tsarin jijiyoyin zuciya. A lokaci guda, waɗannan mayukan kitse basa cutar da alamu masu nuna mummunar cholesterol.
A sakamakon haka, yana da sauƙi a yanke cewa man kifi yana da amfani sosai ga waɗanda ke fuskantar matsalar ƙwaƙwalwar ƙwayar cuta. Koyaya, wasu binciken na asibiti basu cika ba kuma suna ba da shawarar cewa yawan kifin mai ya haɗu da haɓakar ƙwayar LDL.
Mafi muni, sabon shaidar kimiyya ba ta goyan bayan yawancin fa'idodin da ke tattare da cutar kifin mai na kifi, kodayake binciken daya ya nuna cewa yana iya zama da amfani ga marasa lafiya da tarihin cututtukan zuciya.
Wasu shaidu sun nuna cewa binciken da ke nuna cewa mai kifi yana da benefitsan fa'idodi ga tsarin na jijiyoyin jini kuskure ne saboda sun samo asali ne daga binciken ƙananan ƙungiyoyi na marasa lafiya da ke magance matsalolin hanyoyin.
Koyaya, zai kasance wauta ce a yi jayayya game da fa'idodin cin kifi sau ɗaya ko sau biyu a mako. Kuma hakika bayanan cututtukan cuta sun nuna karuwar lafiyar zuciya a cikin mutanen da suke cin kifin ruwan sanyi a kai a kai. Sabili da haka, likitoci sun ba da shawarar cin kifi, irin su kifi, sabanin sayan abinci.
Amma irin wannan kayan aiki kamar Evalar yana da kimantawa ingantattu. Abubuwan da ke tattare da shi suna da kyakkyawan sakamako don rage tasirin cholesterol, kuma suna tallafawa aikin tsarin zuciya. Gaskiya ne, yakamata a cinye shi bisa ga umarnin.
Duk wani kayan aiki mai aiki wanda aka bayyana a sama ya kamata a ɗauka ne kawai bayan shawarwari na farko tare da likitan ku.
Ana bayyana hanyoyin don rage matakan LDL a cikin bidiyon a cikin wannan labarin.
