Dalilin da yasa Cholesterol ba shi da mahimmanci (Ga Yawancin Mutane)

Wadatacce

• Menene cholesterol?
• Cholesterol da lipoproteins
• Popananan lipoprotein (LDL)
• Babban kwayar lipoprotein (HDL)
• Ta yaya cholesterol mai cin abinci yake shafar cholesterol na jini?
• Abincin cholesterol da cututtukan zuciya
• Bincike mai inganci ba shi da wata alaƙa da cututtukan zuciya
• Shin ya kamata ku guje wa abinci mai yawan cholesterol?
• Hanyoyin da zasu rage yawan cholesterol na jini
• Layin kasa

Bayani

Yawan matakan cholesterol na jini shine sanannen haɗarin kamuwa da cututtukan zuciya.

Shekaru da dama, an gaya wa mutane cewa yawan abincin da ake ci a cikin abinci yana daga matakan cholesterol na jini kuma yana haifar da cututtukan zuciya.

Wannan ra'ayin na iya kasancewa mai ma'ana ta ƙarshe dangane da ilimin da ake da shi shekaru 50 da suka gabata, amma mafi kyau, ƙarin shaidun kwanan nan ba sa goyon bayansa.

Wannan labarin yana duban cikakken bincike game da cholesterol na abinci da kuma rawar da yake takawa a matakan cholesterol na jini da cututtukan zuciya.

Menene cholesterol?

Cholesterol wani abu ne mai waxwo ,i, mai kama da mai wanda yake faruwa a cikin jikinka.

Mutane da yawa suna tunanin cewa cholesterol na da illa, amma gaskiyar ita ce yana da mahimmanci don jikinka ya yi aiki.

Cholesterol yana taimakawa ga tsarin membrane na kowane sel a jikinka.

Jikin ku kuma yana buƙatar shi don yin homon da bitamin D, tare da yin wasu mahimman ayyuka daban-daban. A sauƙaƙe, ba za ku iya rayuwa ba tare da shi ba.

Jikinka yana yin duk cholesterol da yake buƙata, amma kuma yana karɓar ɗan ƙaramin ƙwayar cholesterol daga wasu abinci, kamar ƙwai, nama, da kayayyakin kiwo mai cikakken mai.

Cholesterol wani abu ne mai kamar kakin zuma, mai kama da kitse wanda dan adam ke bukatar rayuwa dashi. Jikinka yana yin cholesterol kuma ya sha daga abincin da kake ci.

Cholesterol da lipoproteins

Lokacin da mutane suke magana game da cholesterol dangane da lafiyar zuciya, yawanci basa magana game da cholesterol kanta.

Suna magana ne game da lipoproteins - sifofin da ke daukar cholesterol a cikin jini.

Lipoproteins ana yin su ne da kitse (lipid) a ciki da kuma furotin a waje.

Akwai nau'o'in lipoproteins da yawa, amma biyun da suka fi dacewa da lafiyar zuciya sune lipoprotein mai karamin karfi (LDL) da kuma babban kwaurin mai nauyi (HDL).

Popananan lipoprotein (LDL)

LDL ya ƙunshi 60-70% na yawan lipoproteins na jini kuma yana da alhakin ɗaukar ƙwayoyin ƙwayar cholesterol a cikin jikinku.

Ana kiran shi sau da yawa a matsayin "mummunan" cholesterol, kamar yadda aka danganta shi da atherosclerosis, ko kuma yin almara a cikin jijiyoyin jini.

Samun yawancin cholesterol wanda LDL lipoproteins ke ɗauka yana haɗuwa da haɗarin kamuwa da cututtukan zuciya. A zahiri, mafi girman matakin, mafi girman haɗarin (,).

Akwai nau'ikan LDL daban-daban, galibi ya karye ta girman. Ana rarraba su koyaushe azaman ƙarami, mai girma LDL ko babban LDL.

Nazarin ya nuna cewa mutanen da galibi suke da ƙananan ƙwayoyin cuta suna cikin haɗarin kamuwa da cututtukan zuciya fiye da waɗanda ke da mafi yawan ƙananan ƙwayoyin ().

Har yanzu, girman ƙwayoyin LDL ba shine mafi mahimmancin haɗarin haɗari ba - adadin su ne. Ana kiran wannan ma'aunin lambar LDL, ko LDL-P.

Gabaɗaya, mafi girman adadin ƙwayoyin LDL da kuke da shi, mafi girman haɗarinku na kamuwa da cututtukan zuciya.

Babban kwayar lipoprotein (HDL)

HDL na ɗaukar cholesterol da yawa a cikin jikinku duka tare da mayar da shi zuwa hanta, inda za a iya amfani da shi ko fitar da shi.

Wasu shaidu suna nuna cewa HDL tana kariya daga ginin abin rubutu a cikin jijiyoyin ku (4,).

Ana kiran shi sau da yawa a matsayin "mai kyau" cholesterol, kamar yadda ciwon cholesterol ɗauke da ƙwayoyin HDL ke haɗuwa da raguwar haɗarin kamuwa da cututtukan zuciya (,,).

Lipoproteins wasu kwayoyi ne wadanda suke daukar cholesterol a jikinka. Babban matakin LDL lipoproteins yana da alaƙa da haɗarin kamuwa da cututtukan zuciya, yayin da babban matakin HDL lipoproteins yana rage haɗarin ka.

Ta yaya cholesterol mai cin abinci yake shafar cholesterol na jini?

Adadin cholesterol a cikin abincinku da yawan kwalastaral a cikin jinku abubuwa ne da suka sha bamban.

Kodayake yana iya zama mai ma'ana cewa cin cholesterol zai tayar da matakan cholesterol na jini, yawanci baya aiki haka.

Jiki yana sarrafa yawan kwalastaral a cikin jini ta hanyar sarrafa fitowar kwalastrol.

Lokacin da abincinku na cholesterol ya sauka, jikinku yana yin kari. Lokacin da kake cin yawancin cholesterol, jikinka yana raguwa. Saboda wannan, abincin da ke cike da ƙwayar cholesterol yana da tasiri kaɗan akan matakan cholesterol na jini a cikin yawancin mutane (,,,).

Koyaya, a cikin wasu mutane, abinci mai yawan kumburi yana ɗaga matakan cholesterol na jini. Wadannan mutanen sune kusan kashi 40% na yawan mutanen kuma galibi ana kiransu da "masu aiko da rahotanni." Wannan dabi'a ana daukarta a matsayin kwayar halitta (,).

Kodayake cholesterol mai cin abinci yana ƙara LDL a cikin waɗannan mutane, da alama ba zai ƙara haɗarin cututtukan zuciya ba,,,.

Wannan saboda yawan karuwa a cikin ƙwayoyin LDL yawanci yana nuna ƙaruwa a cikin manyan ƙwayoyin LDL - ba ƙarami ba, LDL mai yawa. A zahiri, mutanen da ke da manyan ƙwayoyin LDL suna da ƙananan haɗarin cututtukan zuciya ().

Har ila yau, masu watsa labaru suna fuskantar ƙari a cikin ƙananan HDL, wanda ke haifar da ƙaruwar LDL ta hanyar jigilar ƙwayar cholesterol da yawa zuwa hanta don kawarwa daga jiki ().

Saboda haka, yayin da masu aiko da rahotanni suka sami ƙarin matakan cholesterol lokacin da suka ƙara yawan abincinsu na abinci, rabon LDL zuwa HDL cholesterol a cikin waɗannan mutane suna nan yadda suke kuma haɗarin kamuwa da cututtukan zuciya ba ze tashi ba.

Tabbas, koyaushe akwai keɓaɓɓu a cikin abinci mai gina jiki, kuma wasu mutane na iya ganin cutarwa daga cin ƙarin abinci mai wadataccen ƙwayoyin cholesterol.

Yawancin mutane na iya daidaitawa zuwa yawan cin abincin cholesterol. Sabili da haka, cholesterol na abinci ba shi da tasiri kaɗan akan matakan cholesterol na jini.

Abincin cholesterol da cututtukan zuciya

Sabanin yadda ake yadawa, cututtukan zuciya ba kawai cholesterol ke haifar da su ba.

Abubuwa da yawa suna tattare da cutar, gami da kumburi, tashin hankali, hawan jini, da shan sigari.

Yayinda lipoproteins ke ɗauke da cututtukan zuciya sau da yawa waɗanda ke ɗaukar cholesterol a kusa, cholesterol na abinci, a cikin kansa, ba shi da wani tasiri a kan wannan.

Koyaya, girki mai zafi mai zafi na wadataccen abinci mai narkewa na iya haifar da samuwar oxysterols ().

Masana kimiyya sunyi tunanin cewa matakan jini mai yawa na oxysterols na iya taimakawa ga ci gaban cututtukan zuciya, amma ana buƙatar ƙarin shaida kafin a iya cimma matsaya mai ƙarfi ().

Bincike mai inganci ba shi da wata alaƙa da cututtukan zuciya

Karatuttukan masu inganci sun nuna cewa cholesterol mai cin abinci ba ya haɗuwa da haɗarin kamuwa da cututtukan zuciya (,).

An gudanar da bincike da yawa kan kwai musamman. Qwai babbar hanya ce ta cholesterol na abinci, amma karatu da yawa sun nuna cewa cin su ba ya haɗuwa da haɗarin cutar cututtukan zuciya (,,,,).

Abin da ya fi haka, ƙwai na iya taimaka ma inganta bayanan martaba na lipoprotein, wanda zai iya rage haɗarin ka.

Studyaya daga cikin binciken ya kwatanta tasirin ƙwai gaba ɗaya da kwai wanda ba shi da gwaiduwa a matakan cholesterol.

Mutanen da suka ci kwai uku a kowace rana sun sami ƙaruwa mafi girma a cikin ƙwayoyin HDL da raguwa mafi yawa a ƙwayoyin LDL fiye da waɗanda suke cinye adadin kwatankwacin kwai ().

Koyaya, yana da mahimmanci a lura cewa cin ƙwai na iya haifar da haɗari ga waɗanda ke da ciwon sukari, aƙalla a cikin tsarin cin abincin yamma na yau da kullun. Wasu karatuttukan na nuna karuwar cutar cututtukan zuciya ga mutanen da ke fama da ciwon sukari wadanda ke cin kwai ().

Abincin cholesterol ba shi da alaƙa da haɗarin cututtukan zuciya. Babban abincin cholesterol kamar ƙwai an nuna yana da lafiya da ƙoshin lafiya.

Shin ya kamata ku guje wa abinci mai yawan cholesterol?

Shekaru da dama, ana gaya wa mutane cewa yawan cin cholesterol na iya haifar da cututtukan zuciya.

Koyaya, karatun da aka ambata a sama sun bayyana cewa wannan ba haka bane ().

Yawancin abinci mai yawan cholesterol suma suna daga cikin abinci mai gina jiki a duniya.

Wadannan sun hada da naman shanu da ciyawa, da qwai duka, da kayan kiwo mai yalwa, man kifi, kifin kifi, sardines, da hanta.

Yawancin waɗannan abinci suma suna da wadataccen mai. Karatuttukan sun nuna cewa maye gurbin abinci mai cike da mai mai rage yawan cutar zuciya ().

Matsayi mai tasiri na wadataccen kitse a cikin ci gaban cututtukan zuciya ba haka ba ne mai rikitarwa ().

Yawancin abinci waɗanda suke da babban ƙwayar cholesterol suma suna da ƙoshin lafiya. Wannan ya hada da cikakkun kwai, man kifi, sardines, da hanta.

Hanyoyin da zasu rage yawan cholesterol na jini

Idan kana da babban cholesterol, zaka iya saukeshi sau da yawa ta sauye sauyen rayuwa.

Misali, rasa karin nauyi na iya taimakawa wajen kawar da yawan cholesterol.

Yawancin karatu sun nuna cewa rashin nauyin nauyi na 5-10% na iya rage ƙwayar cholesterol da rage haɗarin cututtukan zuciya a cikin mutane masu nauyin gaske (,,,,).

Hakanan, yawancin abinci na iya taimakawa rage ƙwayar cholesterol. Wadannan sun hada da avocados, legumes, kwayoyi, kayan waken soya, 'ya'yan itatuwa, da kayan marmari (,,,).

Dingara waɗannan abincin a cikin abincinka na iya taimakawa rage ƙwayar cholesterol da rage haɗarin cututtukan zuciya.

Yin motsa jiki yana da mahimmanci. Nazarin ya nuna cewa motsa jiki yana inganta matakan cholesterol da lafiyar zuciya (,,).

A lokuta da yawa, ana iya saukar da babban cholesterol ta hanyar yin sauye sauyen rayuwa. Rashin karin nauyi, kara motsa jiki, da cin abinci mai kyau na iya taimaka wajan rage cholesterol da inganta lafiyar zuciya.

Layin kasa

Yawan matakan cholesterol na jini yana da haɗari ga cututtukan zuciya.

Koyaya, cholesterol na abinci ba shi da wani tasiri a kan matakan cholesterol na jini a cikin yawancin mutane.

Mafi mahimmanci, babu wata babbar hanyar haɗi tsakanin cholesterol da kuke ci da haɗarin kamuwa da cututtukan zuciya.