Biyar don tabbatar da daidaiton matakan cholesterol

Biyar don tabbatar da daidaiton matakan cholesterol

Jikin dan adam na bukatar cholesterol domin gina sel masu lafiya da kwayoyin halittar jini da kuma yin wasu ayyuka masu muhimmanci, amma yana da kyau mutum ya san matakin cholesterol dinsa don sanin illar cututtukan zuciya.

Matakan Cholesterol a cikin jiki ana kiransu da “Kyakkyawan Cholesterol (HDL) da Mummunan Cholesterol (LDL) sosai, yawan sinadarin cholesterol a cikin jiki yana iya shiga bangon jijiyoyi kuma ya haifar da matsananciyar ajiya wanda ke haifar da cututtukan zuciya. Saboda haka, bisa ga abin da gidan yanar gizon Jagran ya buga, masana sun ba da shawarar wasu canje-canjen salon rayuwa don tabbatar da daidaiton matakan cholesterol, kamar haka:

1. Rage cikakken kitse

Cikakkun kitse ana kiransu da “mummunan kitse” kuma ana samun su a cikin abincin dabbobi kamar naman sa, kaji, da kayan kiwo mai cike da kitse. A cewar gidan yanar gizon Mayo Clinic, kitse mai kitse na iya haɓaka jimillar cholesterol a cikin jiki, don haka rage cin kitse mai ƙima zai iya rage ƙarancin ƙarancin lipoprotein (LDL) cholesterol, wanda shine “mummunan” cholesterol.

2. Ƙara fiber mai narkewa

Fiber mai narkewa yana narkewa cikin sauƙi a cikin ruwa sannan kuma yana rushewa zuwa wani abu mai kama da gel a cikin hanji, yana iya rage shigar cholesterol a cikin jini, daga cikin mafi kyawun hanyoyin abinci na fiber mai narkewa sun haɗa da wake, sha'ir, apples, oat, avocado. , broccoli, chia tsaba, da dankali mai dadi.

3. furotin na whey

Ana samun furotin ɗin whey daga whey, ɓangaren ruwa na madara wanda ke rabuwa da curd lokacin yin cuku. A cewar gidan yanar gizon Mayo Clinic, shan furotin na whey a matsayin ƙarin abinci mai gina jiki yana rage duka cholesterol mai cutarwa da jimillar cholesterol, da kuma hawan jini.

4. Omega-3 fatty acid

Omega-3 fatty acids, da aka sani da lafiyayyen kitse, sune abubuwan gina jiki masu matuƙar lafiya waɗanda yakamata su kasance cikin abincin yau da kullun. Gidan yanar gizon Cleveland Clinic ya bayyana cewa omega-3 fatty acids yana taimakawa ƙananan matakan triglyceride.

Samun triglycerides da yawa a cikin jini (hypertriglyceridemia) yana ƙara haɗarin atherosclerosis kuma, ta wannan, yana iya ƙara haɗarin cututtukan zuciya da bugun jini.

5. Kawar da trans fats

Abincin da ke da kitse mai yawa yana ƙara haɗarin cututtukan zuciya, wanda ke kashe miliyoyin manya a duniya. Bisa ga abin da gidan yanar gizon Mayo Clinic ya wallafa, yawan yawan fats da mutum ke cinyewa, yana da girma hadarin cututtukan zuciya.

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