Da sunan "cholesterol" ana nufin wani nau'in lipid (mai), wanda aka samo a cikin dukkanin sel, kyallen takarda da gabobin jikin mutum. Musamman mayan irin wannan kitse suna cikin kwakwalwa, kazalika a cikin jini da hanta, amma ba za a iya watsi da wasu abinci ba, musamman ma suna dauke da kwayar cholesterol.
Yana da mahimmanci a san cewa cholesterol muhimmi ne ga:
- samuwar sabon Kwayoyin,
- kadaici da jijiya tsokoki,
- kira na wasu kwayoyin halittar,
- ban da haka, ya ƙunshi aikin narkewa.
An tsara jikin mutum ta hanyar da zai iya samar da adadin kuzarin cholesterol. Babban matsalar mutane shine cewa a zahiri suna cin abinci mai mai yawa, ta haka ne a lokuta da yawa suke kara hadarin kamuwa da kwayar cholesterol a cikin jini.
Abin da ya sa a cikin wannan labarin za mu yi magana game da abinci na musamman na cholesterol, wanda zai iyakance abinci tare da babban cholesterol wanda ya ƙunshi wuce haddi mai ƙima na asalin dabbobi.
Dole ne a tuna cewa babban taro na cholesterol yana ƙara haɗarin yiwuwar haɗarin kiwon lafiya. Da farko dai, zamu iya magana game da tasirin cholesterol, a matsayin hadarin bunkasa atherosclerosis, abin da ya faru ko ci gaba da cututtukan zuciya, ƙari, tare da ƙara yawan ƙwayoyin cuta, haɗarin haddasa bugun jini.
Abubuwan haɗari masu mahimmanci
Babban abubuwan haɗari don bayyanuwar farkon atherosclerosis sun haɗa da:
- kwayoyin halittar jini;
- matsanancin nauyin jiki wanda ke haifar da kiba;
- hawan jini;
- dogon shan taba sigari;
- tsawanta rashin ayyukan motsa jiki;
- sau da yawa maimaituwa yanayin damuwa;
- cututtukan tsari, babban aiki a tsakanin wanda yake shine ciwon sukari;
- wuce haddi abun ciki na hadari (mara kyau) cholesterol a cikin jini.
Ka'idodin Abincin Abinci don Cutar Kiba
Ya kamata a lura cewa madaidaiciyar abincin da ke da ƙwayar cholesterol abu ne mai sauƙin yi. Don bin irin wannan abincin, kawai za ku iya ƙoƙarin kawar da abinci tare da manyan matakan cholesterol masu haɗari da ƙoshin mai daga cikin abincin yau da kullun.
A sauƙaƙe, tare da wannan abincin, zaku iya kuma ya kamata rage yawan adadin mai a cikin abincin da kuke ci. Yana da kyau a ci abinci ta irin yadda kayayyakin nama ba su wuce gram 100 a rana ba. A lokaci guda, zaku iya cin abinci kawai na Mint, kuma dole ne a cire fata daga abincin da aka dafa.
Tare da babban cholesterol, yana da matukar muhimmanci kada ku ci man shanu mai yawa, mayonnaise da kirim mai tsami na mai mai yawa. Za'a iya bayar da fifiko ga dafaffen abinci ko stewed, kuma amfani da abincin da aka soya ya kamata a jinkirta shi zuwa wani lokaci.
Dayawa suna yin tambayar - shin zai yuwu ku ci ƙwai, kuma wanene, kaza ko ƙanƙararta. Masana kimiyya a cikin karatunsu sun yanke hukuncin cewa amfani da qwai cikin karamin abu baya tasiri ta halayen janar na matakin cholesterol a cikin jini, don haka ba za a ce wannan haramtaccen samfurin ba.
A halin yanzu, masana ilimin abinci da yawa suna ba da shawara ga mutane da su yi amfani da abincin da ya haɗa da ƙwayar fiber mai yawa lokacin kiwon cholesterol. Irin wannan abincin zai haifar da gaskiyar cewa yawan kitse, wanda aka nuna a cikin adadin kuzari, ba zai wuce 30% a kowace rana ba.
Fiber yana aiki azaman sihirin, wanda yake da ikon cire cholesterol daga jiki, kuma zai rage yawanshi a cikin narkewar abinci.
Babban dokar abinci mai inganci tare da babban cholesterol shine cinye 'ya'yan itatuwa da kayan marmari da hatsi da yawa. Cholesterol baya cikin abubuwan wadannan kayayyaki, amma suna dauke da fiber mai amfani a cikin wadataccen adadi mai yawa.
Ka'ida ta biyu game da abinci mai kyau game da sinadarin cholesterol ya ce kuna buƙatar zaɓar waɗannan abincin waɗanda suke da fiber-ruwa mai narkewa a cikin abun da ke ciki. Rikodin abubuwan da ke ciki sune innabi iri, duk Legumes na takin, apples, karas, duk kabeji da oatmeal. Zuwa yau, an san cewa tafarnuwa da albasa kuma suna da ikon rage ƙwayar cholesterol idan aka yi amfani da su sabo.
Nama da man shanu
Yawancin nama mai ƙarancin kitse, har ma da ƙwai, an fi cinye su da salatin kayan lambu masu ƙiba. Kuma, alal misali, 'ya'yan inabi suna iya rage cholesterol zuwa wani ɗan kawai saboda kasancewar flavonoids a cikin abun da ke ciki - waɗannan mahadi ne tare da kaddarorin musamman waɗanda ke cikin ɓawon duhu na' ya'yan itatuwa.
Yana da amfani sosai don amfani da beets da sabo ruwan 'ya'yan itace daga gare ta, har da avocados. Wajibi ne a cire duk wani abinci da yake soyayyen daga abincin. Lokacin dafa abinci, duk mai ƙanshi (sun kasance da wuya ko da a zazzabi a ɗakin) dole ne a maye gurbinsu da ƙananan ƙwayoyin wuta mai haske. Don haka, alal misali, don maye gurbin man alade, ya fi kyau a ɗauki fatar sunflower ko man zaitun.
Wata fa'idar amfani da mai kayan lambu shine cewa suna dauke da phytosterols. Wadannan mahadi sau da yawa suna rage shan ƙwayoyin cuta mara kyau kai tsaye a cikin tsarin narkewa. Don haka, idan mutum ba zai iya cire abincin soyayyar gaba daya ba, to ya kamata yayi ƙoƙarin soya abinci a cikin kayan lambu (musamman a zaitun).
Wasu nazarin suna ba da shawarar cewa lokacin cinyewa a cikin adadi kaɗan na mai ƙoshin mai mai, bayan wani lokaci, an lura da raguwa cikin abubuwan da ke cikin haɗari na cholesterol. Ana samo waɗannan mai, alal misali, a cikin kwayoyi ko tsaba.
An yi imani da cewa yana da amfani sosai don amfani da flaxseed oil, wanda ke rage yawan ƙwayar cholesterol, kuma flaxseeds kansu tare da cututtukan cututtukan fata sun dace daidai da manufar abinci mai dacewa.
Seedsa flaan itace mai ɗumbin filawa cikakke cikakke ne don ƙarawa ga kowane saladi. A lokaci guda, yana da kyau a yi amfani da man zaitun don matse irin waɗannan jita-jita, tare da ƙara ɗan ruwan 'ya'yan lemun tsami kaɗan zuwa salads.
Don hana faruwar cututtukan zuciya da jijiyoyin jini, likitoci sun bada shawarar hada kifin a cikin abincin. Kusan dukkan nau'ikan kifaye sun hada da polyunsaturated mai mai (Omega-3), wanda ya rage adadin "mummunan" cholesterol, a ƙari, suna da hannu cikin daidaituwa na metabolism na kitse a jiki. Wannan yana bayanin gaskiyar cewa, alal misali, Eskimos kusan basu haɗuwa da atherosclerosis, saboda abincinsu galibi ya ƙunshi kifi.
Dole ne a tuna cewa yakamata a ɗauki abinci a adadi kaɗan, tazara tsakanin abinci ya zama bai wuce awa uku zuwa huɗu ba. Wato, ya kamata manyan abinci uku su faru a kowace rana, kuma a tsakanin su ya kamata a fara yin abun ciye-ciye sau 2-3, waɗanne samfura ne ake amfani da su a ciki, mun riga mun bayyana a sama.
Wasu bitamin, ma'adanai, da sauran abubuwan gina jiki na iya rage cholesterol zuwa wani matakin. Bugu da kari, waɗannan kayan aikin masu amfani suna iya ƙara tabbatar da lafiyar duk bangon jijiyoyin jiki, ƙayyade abin da ake buƙatar bitamin:
- Akwai wani fa'ida a cikin wannan batun bitamin na B,
- kazalika da bitamin A, C da E.
- Babban mahimmanci shine amfanin L-carnitine,
- Selena
- alli
- chromium
- pantetin da zinc.
Cikakken tsarin abinci mai kyau da lafiya zai kawo ƙarin fa'idodi idan an haɗe shi da amfani da ganyayyaki ko amfani dasu don dalilai na magani. Don rigakafin atherosclerosis, har ma da rikitarwa na magani, ba shi yiwuwa a faɗi magungunan ƙwayoyin cholesterol a cikin jini, da kuma ganyayyaki masu zuwa:
- dawakai;
- hawthorn;
- stigmas na masara;
- fure;
- Mint;
- buckthorn;
- sabbinna.
