Mahimman hanyoyin abinci guda biyar don haɓaka mai mai amfani

Mahimman hanyoyin abinci guda biyar don haɓaka mai mai amfani

Cholesterol an san yana da illa, amma yana da mahimmanci ga jiki mai lafiya. Hasali ma, hanta tana yin cholesterol, wanda jiki ke amfani da shi ta hanyoyi daban-daban, kamar samar da hormones. Amma cinye wasu nau'ikan kitse da yawa - cikakkun kitse da trans fats, alal misali kitsen da ake samu a cikin nama mai kitse da soyayyen abinci - na iya haɓaka matakan LDL cholesterol. A cewar Ƙungiyar Zuciya ta Amirka, "mummunan" cholesterol na iya haɓakawa a cikin arteries, yana ƙara haɗarin cututtukan zuciya da bugun jini.

A cewar wani rahoto da gidan yanar gizon cin abinci mai gina jiki ya buga, iyakance tushen tushen kitse da kitse yana da mahimmanci don kawo matakan cholesterol na jini zuwa daidai gwargwado. Amma akwai juzu'i: adadin kitse masu lafiyan zuciya na iya inganta matakan cholesterol, ko dai ta hanyar rage LDL ko haɓaka cholesterol mai kyau na HDL (ko duka biyun). Su masu kitse ne marasa ƙarfi, waɗanda suka haɗa da monounsaturated da polyunsaturated fatty acids.

"Mono da polyunsaturated fats ana samun su a cikin nau'o'in abinci, tun daga abincin dabbobi, irin su kifi da abincin teku, da abinci na shuka, irin su goro da iri, don sunaye kadan," in ji kwararre kan abinci mai gina jiki Maria Laura Haddad-Garcia.

Top 5 tushen mai

Bincike ya nuna cewa akwai abinci da ke dauke da sinadari mai kitse wanda zai iya taimakawa rage yawan cholesterol mai cutarwa a cikin jini, kamar haka:

pistachio

Nazarin meta-bincike na 2021 na gwaje-gwaje 12 bazuwar da mujallar Kimiyyar Abinci da Abinci ta buga ta gano cewa cin pistachios na kusan makonni 12 yana rage yawan cholesterol da maki 7; Hakanan matakin LDL cholesterol ya ragu da maki 4, kuma an sami raguwar triglycerides shima. Cin kasa da gram 30 a kowace rana yana inganta rushewar sinadarai masu kitse a cikin jiki, sannan kuma suna dauke da wasu sinadarai na musamman kamar bitamin E, antioxidants da potassium wadanda za su iya rage kumburi da kumburi, ta haka ne ke inganta aikin magudanar jini. Pistachios kuma yana ƙunshe da phytosterols, waɗanda su ne mahaɗan tsire-tsire waɗanda aka sani da ikon su na rage cholesterol.

flaxseed

A cewar wani gwaji na asibiti na 2022 da aka buga a cikin mujallar Explore, manya masu fama da hawan jini waɗanda suka ci kusan gram 30 na tsaba na flax kowace rana tsawon makonni 12 sun ga hawan jini na systolic (lamba mafi girma a cikin karatun hawan jini) ya ragu da maki 13. Jimillar matakin cholesterol na waɗanda suka ci flaxseed ya ragu da fiye da maki 20. A cewar Kungiyar Zuciya ta Amurka, sarrafa cholesterol na jini idan mutum yana da hawan jini wata manufa ce mai wayo, domin tarin plaque a cikin arteries da ke taruwa a tsawon lokaci yana haifar da hawan cholesterol, yana da wuyar fitar da jini ta cikin tasoshin, wanda ke haifar da cutar. hawan jini.jinin.

avocado

Kamar yadda bayanai daga Cibiyar Yaki da Cututtuka ta Amurka (CDC) suka nuna, samun yawan sinadarin HDL cholesterol na iya inganta lafiyar zuciya, domin yana cire LDL cholesterol mai cutarwa daga cikin arteries ya mayar da shi cikin hanta, inda ta karye a fitar da shi. daga jiki. Ƙara avocado zuwa abinci na iya haifar da 'ya'ya, kamar yadda sakamakon binciken bincike, wanda aka buga a cikin 2018 a cikin American Journal of Clinical Nutrition, ya gano cewa cin avocado yana ƙarfafa matakan HDL cholesterol, saboda yana da wadata a cikin sterols na shuka, fiber, da fats monounsaturated. wanda zai iya aiki tare don haɓaka matakan cholesterol mai kyau.

kayan lambu mai

Garcia ya ce abin da aka sani shi ne cewa man kayan lambu mai lafiya kawai shine man zaitun, amma bincike ya nuna cewa sauran man kayan lambu irin su avocado, sesame, gyada da canola na iya tallafawa lafiyar zuciya.

Man kayan lambu suna da wadatar antioxidants waɗanda ke sarrafa cholesterol da sterols na shuka waɗanda ke rage matakan mummunan LDL cholesterol da triglycerides, in ji Garcia.

Kifi mai kitse

Cin kusan gram 250 na kifi mai kitse a kowane mako yana samar da mafi kyawun matakan cholesterol, gami da kyakkyawan matakin HDL cholesterol, wanda zai iya rage haɗarin cututtukan zuciya, bisa ga binciken da aka buga a cikin 2020 a cikin Jaridar Gina Jiki ta Burtaniya. Kifi mai kitse yana dauke da sinadarin omega-3, wanda zai taimaka wajen rage kumburi da hawan jini, da kuma rage hadarin daskarewar jini. Jerin kifin mai kitse ya haɗa da sardines da salmon.

Sauran shawarwari

Ƙungiyar Zuciya ta Amurka ta ba da shawarar cewa idan mutum yana da ƙwayar cholesterol mai yawa, canjin salon rayuwa da magani na iya taimaka musu wajen dawo da ƙwayar cholesterol zuwa yanayin lafiya, kamar haka:

• Bi abinci mai lafiyayyen zuciya, wanda ya haɗa da cin tushen mai maras kitse tare da 'ya'yan itatuwa, kayan lambu, hatsi gabaɗaya, nama maras kyau (kamar kaza, turkey, da kifi), goro, iri, da legumes.
• Motsa jiki saboda yana haɓaka matakan kariya na HDL.
• Dakatar da shan taba na gargajiya da na lantarki.
•Kiyaye nauyi mai kyau: Rage ɗan ƙaramin nauyi - 5% zuwa 10% na nauyin jikin ku na yanzu - na iya yin bambanci.
• Ci gaba da shan magunguna idan likitan jinya ya yanke shawarar yin amfani da su.

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