Kasancewa a ƙarƙashin salon rayuwa mai kyau, wanda abinci mai kyau da motsa jiki ya yi nasara, zai sa mu guji samun matsalolin zuciya da jijiyoyin jini kamar hawan cholesterol. Akwai wasu abinci waɗanda ke ƙara matakan LDL cholesterol (wanda aka fi sani da "mara kyau"). Idan kun damu sosai game da lafiyar ku kuma kuna son rage yiwuwar shan wahala daga wata cuta, za mu gaya muku wane ne abincin da ke samar da cholesterol zuwa mafi girma.
Menene cholesterol?
Muna fuskantar daya daga cikin mahimman lipids (fats) a jikinmu. Ayyukansa, zuwa mafi girma, shine samuwar membranes tantanin halitta da kuma kasancewa tushen haɗin jima'i da hormones na adrenal. Hakanan, yana taimakawa wajen ƙirƙirar acid bile, waɗanda suka zama dole don sauƙaƙe narkewar abinci mai mai.
Cholesterol, a cikin yanayi na al'ada, yana fitowa ne daga abincin da muke ci kuma hanta ke samarwa. Wannan cholesterol yana shiga cikin jini kuma yana rarraba a cikin gabobin jiki da tsarin jiki daban-daban. Yana da mahimmanci cewa a koyaushe akwai isasshen matakin, tunda wuce haddi a cikin jini yana haifar da sanya shi a bangon arteries kuma yana haifar da "atheromatous plaques". An ƙirƙiri waɗannan plaques da farko ta hanyar adana cholesterol, ta macrophages, da ƙwayoyin tsoka. Idan matakin ya kasance mai girma, plaques suna ƙaruwa da girma kuma suna taurin jini. Lokacin da suka fashe, thrombi suna samuwa wanda zai iya toshe jijiya gaba ɗaya ko wani ɓangare.
Waɗanne nau'ikan akwai?
Koyaushe mun ji cewa akwai nau'ikan cholesterol iri biyu, kodayake ba daidai ba ne. Cholesterol wani abu ne na musamman wanda lipoproteins ke ɗauka a cikin jini. wanzu nau'ikan lipoproteins guda biyu: masu ƙarancin yawa (LDL) da masu yawa (HDL). Na farko ne ke da alhakin jigilar cholesterol zuwa kyallen takarda, kuma wuce gona da iri yana da alaƙa da haɓakar arteriosclerosis. A gefe guda kuma, masu yawan gaske suna fitar da cholesterol wanda ya ragu daga sel da kuma daga plaques atheroma. A saboda wannan dalili, ana kiran na karshen "mai kyau".
Abincin da ke ƙara LDL cholesterol
Ana ba da shawarar cewa kafin yin wasu canje-canje a cikin abincinku, a yi gwajin jini don likita ya iya tantance yadda matakan cholesterol ɗinku suke. Shi ne zai tantance ko dole ne mu damu da bayanan da aka samu. Duk da haka, akwai wasu abinci da dole ne mu ƙuntata idan muna so mu kasance da lafiya.
Jan nama da nama
Jajayen nama (naman sa, naman sa, rago) suna da yawan kitse mai yawa. Masana sun ba da shawarar kada ku yi amfani da abincin ku, kawar da kitsen da ake iya gani kuma ku zaɓi yankan raƙuman ruwa. Bugu da ƙari, yadda ake dafa shi yana da mahimmanci don kada ya kara yawan mai (ko da yana da lafiya). Yin amfani da shi a cikin matsakaici (kasa da gram 200 a mako) ba ya haifar da kowane nau'i na lalacewa, a gaskiya ma suna ba da kyauta. bitamin A, D, B12, jan karfe da potassium. Matsalar ita ce, a Spain muna kusa da cin abinci fiye da kilo 1 a mako.
Wani abu makamancin haka ga offal, ciki, man shanu da tsiran alade.
ultra-aiki kayayyakin
Duk samfuran da aka sarrafa su suna cike da sikari, cikakken da mai trans, da sinadarai. Lokacin da akwai babban matakin sukari na jini, tasirin LDL (mummunan) cholesterol ya fi muni. Haka nan, matsalar wadannan abinci ita ce, suna da dandanon jaraba da ke sa mu ci su da karfi, don haka karuwar cholesterol zai fi yawa.
A cikin wannan rukuni, muna magana ne game da kek, cakulan, kukis, guntu, abincin da aka riga aka dafa, abinci mai soyayyen, da sauransu.
Sausages da yankan sanyi
Irin wannan abinci ba ya samar da fa'idodi da yawa. Sun ƙunshi gishiri da yawa, babban matakan cikakken kitse da cholesterol. Manufar ita ce a guje su don kada a kara yiwuwar kamuwa da cututtuka na jijiyoyin jini.
Cuku
Kowane cuku yana da nau'i daban-daban, dangane da madarar asali da nau'in. Gabaɗaya magana, waɗanda ke da tsarin warkarwa mai tsayi da waɗanda za'a iya yaduwa (Gouda, Emmental, goat warke, Brie ko Parmesan) sune waɗanda ke ɗauke da mafi yawan kitse da cholesterol.
A wani bangaren kuma, cukuwan tumaki ko akuya ba sa samar da mai. Duk da haka, akwai bincike da ya tabbatar da cewa cin wannan abinci, duk da cewa yana iya kara yawan cholesterol, ba shi da illa ga zuciya kamar sauran abinci. Masana sun ba da shawarar cukuwar tumaki.
A guji fadawa tarkon cin wasu samfuran da aka tsara da dabara don "warkar" matsaloli masu tsanani, irin su Danacol.