An san cewa mafi yawan cholesterol ana samarwa ta jiki ne da kanshi. Amma, duk da wannan, abincin da mutum yake ci, gami da madara, shima yana taka rawar gani wurin aiwatar da matakan tsafta a cikin jini.
Alkalumman hukuma sun nuna cewa, tsakanin mutanen Russia masu shekaru 20 zuwa sama, sama da mutane miliyan 100 suna da yawan kuzarin jini.
Wadannan mazauna suna cikin haɗari saboda yawan ƙwayoyin cuta, tunda babban matakin wannan ɓangaren yana haifar da ci gaba da rikice-rikice masu yawa a cikin jiki, kamar:
- cututtuka na zuciya da na jijiyoyin jini;
- bugun jini da bugun zuciya.
Milk yana ɗaya daga cikin shahararrun samfuran, saboda haka yawanci mutanen da suke da manyan matakan cholesterol suna sha'awar tambayoyi game da yadda madara da cholesterol ke haɗin gwiwa, da kuma menene tasirin kayan kiwo yake da wannan alamar. Amma don fahimtar wannan, kuna buƙatar fahimtar menene cholesterol, da kuma yadda yake shafar mahimman matakai na yau da kullun a cikin jiki, yadda shan madara na yau da kullun ke shafar lafiyar ɗan adam.
Akwai cholesterol iri biyu:
- Babban lipoproteins mai yawa ko HDL.
- Poarancin lipoproteins mai yawa ko LDL.
Latterarshe ana ɗaukarsa "mummunan" cholesterol, kuma maida hankali ne ga abincin da mutane ke ci. Uraoshin abinci da wadatar abinci, waɗanda aka samo a cikin nama, madara da kayayyakin kiwo, sune manyan hanyoyin biyu na haɓakar LDL. Addamar da kitsen kayan lambu mara ƙanshi da kifi mai a cikin abincin yana taimakawa rage mummunar cholesterol.
Siffofin madara mai
Amsar tambaya game da ko yana yiwuwa a ci kirim mai tsami tare da babban cholesterol da madara, zaku iya tabbatar da kyakkyawar amsa, amma amfani da waɗannan samfuran ya kamata ya iyakance.
Abun da ke tattare da irin wannan nau'in abinci ya ƙunshi kayan abinci da yawa da suka wajaba ga jiki, amma ban da wannan, samfuran kiwo suna ɗauke da babban mai mai mai yawa a cikin nau'in triglycerides.
Abun da yakamata ya shayar da madara ya sha bamban da irin saniyar, saniyarta, lokacinta da kuma bambance-bambancen yanki. Sakamakon haka, ana iya ba da isasshen mai mai a cikin madara. Yawancin lokaci yana daga kashi 2.4 zuwa 5.5.
Yawancin mai mai a cikin madara, da yake kara girman LDL.
Wani babban mummunan mummunan cholesterol a jikin mutum yana haifar da ajiyarsa a jikin bangon jijiyoyin jini, wanda hakan ke haifar da samuwar wuraren wasan cholesterol. Wadannan adibas, suna ƙaruwa cikin girman, a hankali suna taƙaita daɓen jirgin ruwa har sai ya mamaye gaba ɗaya. A wannan yanayin, mutum ya haɓaka cikin jiki mai larura mai haɗari wanda ake kira atherosclerosis. Rashin lafiyar cuta yana haifar da rushewar hanyoyin tafiyar jini kuma yana haifar da rikicewa a cikin samar da kyallen takarda tare da abubuwan oxygen.
A tsawon lokaci, atherosclerosis na iya tayar da lahani ga mai haƙuri na gabobin jiki, da farko zuciya da kwakwalwa sun lalace.
A sakamakon lalacewar wadannan gabobin na tasowa:
- rashin wadatar zuciya;
- angina pectoris;
- bugun zuciya;
- bugun jini;
- bugun zuciya.
Madara da kayayyakin kiwo suna daga cikin abubuwan da aka fi so da yawa daga mazaunan Rasha. Saboda haka, barin wannan abincin gaba ɗaya abu ne mai wahala. Da farko ya kamata ku zaɓi samfuran mai mai ƙima. Wannan na iya zama madara ba kawai tare da mai ƙarancin mai ba, har ma da cuku ko ice cream.
Cupaya daga cikin ƙoƙon madara ya ƙunshi mai sau uku fiye da samfurin nonfat. Yawancin masana suna ba da shawarar maye gurbin madara ta yau da kullun tare da soya ko abin sha shinkafa wanda aka wadata da alli, bitamin D da baƙin ƙarfe. Bugu da kari, yana da kyau ka sayi margarine, wanda yake rage cholesterol, maimakon man shanu.
Da yake magana game da ko yana yiwuwa a sha madara tare da babban cholesterol, ya kamata a lura cewa idan kun yanke amfani da wannan samfurin gabaɗaya, to kuna buƙatar ƙara yawan ƙwayar alli daga wasu hanyoyin abinci. Ana iya amfani da abin sha na ruwan alli a cikin wannan dalili. Bugu da kari, an bada shawarar kara yawan kayan marmari na kore, kifi da kwayoyi. Wadannan abinci suna da wadatar abinci a cikin kalsiyam. Kafin canza abincin, yana da shawarar yin shawara da likitanka game da wannan batun. Likitocin da ke halartar za su iya ba da shawarar mafi kyawun kari da samfurori don cike abubuwan da ke cikin madara yayin ƙin amfani da shi.
Tsarin menu ya haɗa da abinci da abubuwan abinci masu gina jiki waɗanda ke ɗauke da bitamin D.
Madadin zuwa kayayyakin kiwo
Soya madara madara ce madara wacce aka sanya daga soya. Ya shahara tsakanin mutane masu rashin yarda da lactose saboda ba ya dauke da maganin lactose. Wannan samfurin ya shahara tsakanin wasu masu cin ganyayyaki. Soya shahararren samfurin ne, don haka tambayar ko wannan samfurin na iya rage ƙwayar cholesterol ya dace?
Yawancin karatu sun nuna cewa waken soya yana rage LDL. An buga wani labarin game da amfani da madarar soya a cikin Journal of the American College of Nutrition.
An tabbatar da cewa gabatarwar yau da kullun wannan samfurin a cikin abinci yana rage matakin mummunan cholesterol da kashi 5, idan aka kwatanta da alamu ga mutanen da ke amfani da madara saniya. Yayin binciken, babu bambanci da aka samu tsakanin soya mai madara daga waken soya da kuma furotin soya.
Tare da yiwuwar rage matakan LDL, madarar soya kuma iya ƙara matakan HDL.
Duk da cewa bincike ya nuna cewa soya na iya rage cholesterol, wasu masana kimiyya sun yi imanin cewa wannan ba karamar dalili ba ce don zaɓar wannan nau'in samfurin. Zai fi kyau ka zaɓi samfuran halitta masu ƙarancin kitse.
Kar ku manta cewa 1 kopin madara saniya yana da 24 MG ko 8% na shawarar abinci na yau da kullun na cholesterol. Hakanan ya ƙunshi 5 g ko 23% na ƙoshin mai, wanda zai iya juya cikin cholesterol. Cupaya daga cikin kofin madara mai-kitse ya ƙunshi 20 MG ko 7% cholesterol da 3 g ko 15% mai mai.
Yawan adadin madara mai soya yana da 0m na cholesterol da kawai 0.5 g ko 3% na mai mai mai yawa.
Menene ya kamata a tuna lokacin da ake cin kayayyakin abinci?
Duk da irin nau'in kayan kiwo da mutum zai ci, ko da kirim mai tsami, ko gilacin saniya ko madara awaki, ya zama dole a fayyace menene yawan abin da ke cikin mai. An san cewa samfurin saniya yana da ƙananan mai mai yawa idan aka kwatanta da madara na akuya. Amma a lokaci guda, ana kuma ɗaukar kitse mai isa ga mutum wanda yake da babban matakin cholesterol a cikin jini.
Idan ana amfani da mayonnaise, to, kuna buƙatar kula da nau'ikan mai mai. A yau cikin tsarin masana'antun da yawa akwai irin waɗannan samfurori. Don kada a kuskure, kuna buƙatar bincika bayanin a hankali daga mai ƙira, wanda aka nuna akan kunshin.
Amma game da ice cream, alal misali, ice cream yana da babban adadin mai mai yawa. Ariananan da aka yi da madarar soya sun sha bamban da ƙarancin cholesterol ko kuma duka rashi. Yanayi mai kama da wannan yana tare da madara mai ɗaure. Wannan samfurin yana da kima sosai ga jikin mutumin da ke fama da cutar atherosclerosis. Kodayake akwai wasu nau'ikan samfurin da aka samar ta amfani da soya da madara kwakwa. Samfurin wannan nau'in an yarda dashi don amfani dashi a cikin adadi kaɗan.
Idan matakan cholesterol a cikin jini sun yi yawa, to zai fi kyau a manta da kayayyakin kiwo na gida. A irin wannan yanayin, zaku iya sha gilashin madara tare da ƙarancin kitsen mai ko amfani da waken soya, shinkafa ko madara mai kwakwa.
Ga tambayar "Shin madara tana da amfani?", Kwararren zai amsa a cikin bidiyon a cikin wannan labarin.
