Shin Akwai Cholesterol a cikin Kifi?

Wadatacce

• Shin kifin yana dauke da cholesterol?
• Fahimtar cholesterol
• Matakan abinci da na cholesterol
• Shin yana da kyau a ci kifi idan kuna lura da ƙwayar cholesterol?
• Yaya kamanta kifi?
• Kifi nawa zan ci?
• Takeaway

Lafiya, don haka cholesterol ba shi da kyau kuma cin kifi yana da kyau, daidai? Amma jira - shin wasu kifaye basa dauke da cholesterol? Kuma ba wasu cholesterol masu kyau a gare ku ba? Bari muyi kokarin daidaita wannan.

Shin kifin yana dauke da cholesterol?

Don farawa, amsar ita ce e - duk kifin yana ɗauke da wasu cholesterol. Amma kar wannan ya firgita ka. Daban-daban nau'ikan abincin teku suna dauke da adadin cholesterol daban-daban, kuma dayawa suna dauke da mai wanda zai iya taimaka muku da gaske sarrafa matakan cholesterol.

Amma kafin mu shiga cikin wane kifi ne yake da irin ƙwayoyi, bari mu ɗan tattauna game da cholesterol.

Fahimtar cholesterol

Cholesterol wani abu ne mai maiko wanda hanta ke samarwa kuma yana nan a dukkan kwayoyin halittarka. Yana taimaka maka sarrafa bitamin D, ragargaza abinci, da yin homon.

Akwai manyan nau'ikan cholesterol guda biyu: low-density lipoprotein (LDL), ko "bad" cholesterol, da high-density lipoprotein (HDL), ko "good" cholesterol. Ba kwa son tsayayyun matakan LDL cholesterol saboda yana iya tarawa a jijiyoyin ku, toshe hanyoyin jini, da haifar da daskarewar jini. Wadannan matsalolin na iya haifar da manyan matsaloli kamar ciwon zuciya ko bugun jini.

Koyaya, yawan matakan HDL cholesterol suna da kyau, kamar yadda HDL cholesterol ke taimakawa jigilar LDL cholesterol daga jijiyoyin ku.

Cibiyoyin Kiwon Lafiya na previouslyasa a baya sun ba da shawarar waɗannan matakan ƙwayoyin ƙwayoyin cuta masu lafiya:

• Adadin cholesterol: ƙasa da milligram 200 a kowane mai yanke (mg / dL)
• LDL cholesterol (“mara kyau”): ƙasa da 100 mg / dL
• HDL cholesterol (“mai kyau”): 60 mg / dL ko mafi girma

An sabunta waɗannan jagororin a cikin 2013 a Amurka, kuma an cire maƙasudin LDL cholesterol saboda ƙarancin shaida. Ungiyar Tarayyar Turai har yanzu tana amfani da maƙasudin LDL.

Matakan abinci da na cholesterol

Abincin da kuke ci yana shafar matakan cholesterol, kamar yadda yawan motsa jiki, jinsinku, da nauyinku yake. Duk wani abinci da yake dauke da cholesterol zai kara dan cholesterol a cikin jini, amma manyan masu laifin cin abincin sune wadatacce da mai mai. Waɗannan ƙwayoyi suna haɓaka matakan LDL ɗinka kuma suna rage matakan HDL naka. Heartungiyar Heartungiyar Zuciya ta Amurka ta ba da shawarar cinye ƙasa da kashi 7 cikin ɗari na adadin kuzari daga mai da ke ƙasa da ƙasa da kashi 1 cikin ɗari daga ƙwayoyin mai.

Kwayoyi masu ƙoshin gaske da na polyunsaturated, a gefe guda, ana ɗaukar ƙwayoyin mai “lafiya”. Suna ƙara yawan gram ɗin kiba amma ba sa haifar da ƙari a matakan LDL cholesterol.

Shin yana da kyau a ci kifi idan kuna lura da ƙwayar cholesterol?

Idan canje-canjen abincin wani ɓangare ne na babban shirin ku don rage matakan LDL cholesterol, kifi kyakkyawan zaɓi ne. Yayinda duk kifin yake dauke da wasu cholesterol, dayawa suna dauke da mai mai yawa omega-3. Waɗannan su ne mahimman ƙwayoyin abinci waɗanda za su iya taimaka maka a zahiri don kula da matakan ƙwayar cholesterol ta hanyar rage matakan triglyceride naka. Hakanan zasu iya taimakawa haɓaka matakan HDL ɗinka.

Jikinka ba zai iya yin mahimmin mai na omega-3 ba, don haka dole ne ka samo su daga abincin da ka ci. Omega-3s suna da mahimmanci ga ayyuka daban-daban na jiki da kwakwalwa kuma har ma ana tunanin zai shafi yanayi da zafi. Salmon, kifi, da tuna, da walnut da flaxseed, dukkansu ingantattun hanyoyin samun acid ne mai yawa na omega-3.

Kari akan haka, yawancin kifi suna da karancin mai da kuma mai, kuma dayawa basu dauke da mai mai komai.

Duk wannan ya faɗi, kuna iya yin mamaki game da jatan lande, wanda ya ƙunshi 161 MG na cholesterol a cikin sabis na oza 3. Idan kuna da matakan cholesterol masu yawa, likitanku na iya ba ku shawara ku guji jatan lande. Idan haka ne, ya kamata ku bi shawarwarin likitanku. Amma ka tuna cewa bincike ya nuna cewa ƙaruwar matakan HDL daga cin shrimp na iya wuce haɗarin daga ƙaruwar matakan LDL. Learnara koyo game da shi a cikin wannan labarin game da jatan lande, cholesterol, da lafiyar zuciya.

Yaya kamanta kifi?

Da ke ƙasa akwai wasu kifaye da za ku yi la'akari da su a cikin abincinku. Kowane yanki yana da nauyin oza 3, kuma dukkansu suna ɗaukar shiri mai ƙoshin mai, kamar su broiling ko gasa. Tabbataccen soyayyen kifin naku tabbas zai kara kitse da cholesterol. Idan kifin kifi, yi amfani da mai wanda bashi da cikakken kitse, kamar su man avocado.

Kifi nawa zan ci?

Heartungiyar Zuciya ta Amurka ta ba da shawarar cewa mutane su ci kifi aƙalla sau biyu a mako. Suna ba da shawarar yin hidimar-oce 3.5, zai fi dacewa da kifin da ke cikin ƙwayoyin mai mai omega-3 kamar kifin kifi, herring, ko kifi.

Akwai wata damuwa game da mata masu juna biyu samun yawan sinadarin mercury daga kifin da suke ci. Mata masu ciki ya kamata su taƙaita amfani da tuna zuwa nauyin-ounce mai sau uku a wata, kuma ta ƙayyade kodin zuwa sau shida a wata, a cewar Majalisar Tsaron Albarkatun Nationalasa.

Takeaway

Duk kifin yana dauke da wasu cholesterol, amma suna iya zama wani bangare na ingantaccen abincin zuciya. Abin sha'awa, akwai kuma shaidun da ke nuna cewa, ban da kifi, na da amfani don kula da cutar rashin lafiya. Don gano mafi kyawun abincin da zaku ci don taimakawa wajen sarrafa lafiyar ku da cholesterol, gami da kifi, yi magana da likitan ku. Zasu iya ba da jagora, ko kuma su tura ka zuwa ga likitan abinci mai rijista, wanda zai iya ƙirƙirar tsarin abinci don ku kawai.