Abin da za'ayi Idan Abincin Kananan-Carb Yana Tada Cholesterol

Wadatacce

• Rushewa - Matakan Ku Da gaske Ne?
• Yanayin Kiwon Lafiya Wanda Zai Iya Raaga Kiba
• Cire Kofi Mai Bulletproof Daga Abincin Ku
• Sauya Wasu Fanyan Fatattski Tare da Maɗaukakiyar Fatat
• Sauke Ketosis kuma Ku Moreara Farin Fiber-Rich, Gas Carbs na Gaskiya
• Dauki Sakon Gida

Carananan-carb da abincin ketogenic suna da lafiya ƙwarai da gaske.

Suna da cikakkun bayanai, masu yiwuwar ceton rai ga wasu daga cikin cututtukan duniya masu tsanani.

Wannan ya hada da kiba, kamuwa da ciwon sukari na 2, ciwo na rayuwa, farfadiya da sauransu.

Abubuwan haɗarin cututtukan zuciya da suka fi dacewa suna haɓaka sosai, ga yawancin mutane (, 2, 3).

Dangane da waɗannan haɓakawa, ƙananan abincin-carb ya kamata rage barazanar cututtukan zuciya.

Amma koda kuwa waɗannan abubuwan haɗarin sun inganta a matsakaita, za a iya samun daidaikun mutane a cikin waɗancan matsakaita waɗanda ke fuskantar haɓaka, da sauransu waɗanda ke ganin mummunan tasiri.

Da alama akwai ƙaramin rukuni na mutanen da ke fuskantar ƙara yawan ƙwayoyin cholesterol a kan abinci mai ƙarancin-carb, musamman ma abincin ketogenic ko wani nau'in mai mai ƙyamar paleo.

Wannan ya hada da karuwa a Total da LDL cholesterol well da kuma ci gaba a ci gaba (kuma da yawa mafi mahimmanci) alamomi kamar lambar LDL.

Tabbas, mafi yawan waɗannan "abubuwan haɗarin" an kafa su ne a cikin mahallin babban-carb, abincin mai yawan kalori na yamma kuma bamu sani ba idan suna da sakamako iri ɗaya akan lafiyayyen mai ƙarancin abinci wanda yake rage kumburi da kumburin ciki damuwa.

Koyaya… yafi zama lafiya fiye da nadama kuma ina ganin yakamata waɗannan mutane su ɗauki wasu matakai don saukar da matakan su, musamman wadanda suke da tarihin iyali na cutar zuciya.

Abin farin ciki, ba kwa buƙatar ci gaba da cin abinci mara ƙarancin mai, cin mai veggie ko ɗaukar statins don samun matakan ku ƙasa.

Wasu sauye-sauye masu sauƙi zasu yi daidai kuma har yanzu kuna iya girbe duk fa'idojin rayuwa na cin ƙananan ƙwayoyi.

Rushewa - Matakan Ku Da gaske Ne?

Fassarar lambobin cholesterol na iya zama mai rikitarwa.

Yawancin mutane sun saba da Total, HDL da LDL cholesterol.

Mutanen da ke da babban HDL (“masu kyau”) suna da ƙananan haɗarin kamuwa da cututtukan zuciya, yayin da mutanen da ke da babban LDL (“marasa kyau”) ke da haɗarin yawa.

Amma hoton gaskiya ya fi rikitarwa fiye da “mai kyau” ko “mara kyau”… “mara kyau” LDL a zahiri yana da ƙananan ƙwayoyi, da farko ya dogara da girman ƙwayoyin.

Mutanen da galibi suke da ƙananan ƙwayoyin LDL suna da haɗarin kamuwa da cututtukan zuciya, yayin da waɗanda ke da mafi yawan ƙananan ƙwayoyin suke da ƙananan haɗari (4, 5).

Koyaya, kimiyya yanzu tana nuna cewa mafi mahimmancin alama a duka shine lambar LDL barbashi (LDL-p), wanda ke aunawa guda nawa Barbashin LDL suna yawo a cikin jini ().

Wannan lambar ya bambanta da LDL maida hankali (LDL-c), wanda ke aunawa nawa cholesterol ƙwayoyin LDL ɗinka suna ɗauke da su.Wannan shine mafi yawan auna akan daidaitaccen gwajin jini.

Yana da mahimmanci a gwada waɗannan abubuwan yadda yakamata don sanin idan da gaske kuna da wani abin damuwa.

Idan zaka iya, sa likitanka ya auna LDL-p (LDL barbashi ta lamba)… ko ApoB, wanda wannan wata hanya ce ta auna lambar LDL.

Idan LDL cholesterol ɗinka yana da girma, amma lambar kwayar LDL ɗinka al'ada ce (ana kiranta rikice-rikice), to tabbas baka da abin damuwa game da ().

A kan abinci mai ƙananan-carb, HDL yakan hauhawa kuma triglycerides ya sauka, yayin da Total da LDL cholesterol suke tsayawa iri ɗaya. LDL ƙwallon ƙafa yana ƙara yawa kuma LDL lambar barbashi yana kan sauka. Duk kyawawan abubuwa (, 9).

Amma kuma… wannan shine abin da ya faru a kan matsakaita A tsakanin waɗancan matsakaita, ya bayyana cewa rukunin mutane a kan abincin mai ƙarancin abinci mai ƙarancin ƙwayoyi KYAUTA suna samun ƙaruwa a cikin Total cholesterol, LDL cholesterol kuma LDL lambar barbashi.

Babu ɗayan shawarwari a cikin wannan labarin da za a ɗauka azaman shawarar likita. Ya kamata ku tattauna wannan tare da likitanku kafin yin canje-canje.

Ka tuna cewa NI BA na ba da shawarar cewa wadataccen mai ko ƙarancin abincin da suke ci sun “munana.”

Wannan ana nufin kawai azaman jagorar matsala don ƙaramin rukunin mutanen da ke da matsalolin cholesterol akan ƙananan-carb da / ko paleo.

Ban canza tunanina game da abincin mai karamin-carb ba. Har yanzu ina cin abinci mai ƙananan-carb ni kaina… mara ketogenic, abinci na ainihi wanda yake tushen ƙarancin abinci mai ƙanƙanci tare da kusan gram 100 na carbi a kowace rana.

A ƙarshen rana, abinci mai ƙananan-carb yana da ƙoshin lafiya kuma fa'idodin FAR sun fi ƙima ga mafi yawan mutane, amma rukunin mutane na iya buƙatar yin wasu gyare-gyare don sanya abincin su yi musu aiki.

An bayyana wannan abin dalla-dalla dalla-dalla a nan ta Dokta Thomas Dayspring, ɗayan mashahuran masanin ilimin lipido a duniya (hat hat ga Dr. Axel Sigurdsson): Lipidaholics Anonymous Case 291: Shin rage nauyi yana kara ɓarna lipids?

Idan kana son tono cikin ilimin kimiyya bayan wannan rikicewar rikicewar ƙwayar cholesterol akan abincin ketogenic, to karanta wannan labarin (kana buƙatar sa hannu tare da asusun kyauta).

Abun takaici, ba kowa bane zai iya samun alamomin ci gaba kamar LDL-p ko ApoB auna, saboda waɗannan gwaje-gwajen suna da tsada kuma ba'a samasu a duk ƙasashe.

A cikin waɗannan halaye, Cholesterol maras HDL (Total Cholesterol - HDL) alama ce madaidaiciya wacce za a iya aunawa akan daidaitaccen ɓangaren lipid (,).

Idan Non-HDL ɗinka ya ɗaukaka, to wannan shine dalilin isa ya ɗauki matakan ƙoƙarin saukar dashi.

Subsungiyar mutane suna da ƙwarewar ƙara yawan ƙwayar cholesterol a kan abinci mai ƙananan-carb, musamman ma idan yana da ketogenic da kuma babban mai mai. Wannan ya hada da LDL mai ɗaukaka, Ba HDL ba da mahimman alamomi kamar lambar LDL.

Yanayin Kiwon Lafiya Wanda Zai Iya Raaga Kiba

Har ila yau, yana da mahimmanci don kawar da yanayin kiwon lafiya wanda zai iya haifar da haɓakar cholesterol. Wadannan da gaske basu da wata alaka da abincin da kanta.

Exampleaya daga cikin misalan wannan shine rage aikin thyroid. Lokacin da aikin karoid yayi kasa da mafi kyau duka, Total da LDL cholesterol zasu iya haura (,).

Wani abin da za a yi la’akari da shi shi ne asarar nauyi… a cikin wasu mutane, rasa nauyi zai iya haɓaka kwayar LDL na ɗan lokaci.

Idan matakanku sun tashi a lokacin da kuke saurin rage nauyi, kuna iya jira na fewan watanni sannan a sake auna su lokacin da nauyinku ya daidaita.

Har ila yau, yana da mahimmanci a kawar da yanayin kwayar halitta kamar Familial Hypercholesterolemia, wanda ke addabar kusan mutum 1 cikin 500 kuma yana da alamun ƙananan ƙwayar cholesterol da haɗarin cututtukan zuciya.

Tabbas, akwai bambance-bambance masu ban mamaki da yawa tsakanin mu wadanda zasu iya tantance amsoshin mu ga abinci daban-daban, kamar su daban-daban na kwayar halittar da ake kira ApoE ().

Yanzu duk wannan ba hanya bane, bari mu ɗan duba wasu mataki mai iya aiki cewa zaka iya ɗauka don kawo waɗancan matakan cholesterol ɗin ƙasa.

Tabbatar kawar da duk wani yanayin kiwon lafiya ko na kwayar halitta wanda zai iya haifar maka da babban cholesterol.

Cire Kofi Mai Bulletproof Daga Abincin Ku

Kofi na "Bulletproof" yana da kyau sosai a cikin al'ummomin low-carb da paleo.

Ya ƙunshi ƙara cokali 1-2 na man MCT (ko man kwakwa) da cokali 2 na man shanu a cikin kofi na safe na safe.

Ban gwada shi da kaina ba, amma mutane da yawa suna da'awar cewa yana ɗanɗanar daɗi, yana basu kuzari kuma yana kashe sha'awar su.

To… Na yi rubuce-rubuce da yawa game da kofi, mai mai mai, man shanu da man kwakwa. Ina son dukansu kuma ina tsammanin suna da ƙoshin lafiya.

Koyaya, kodayake yawan abu na "al'ada" yana da kyau a gare ku, ba yana nufin cewa yawan kuɗi sun fi kyau ba.

Duk karatun da ke nuna cewa kitsen mai ba shi da amfani na al'ada adadin… wato, adadin da matsakaita mutum ke ci.

Babu wata hanyar da za a san abin da zai faru idan kun fara ƙarawa m yawan kitsen mai ga abincinku, musamman idan kuna cin shi maimakon sauran abinci mai gina jiki. Wannan lallai ba wani abu bane wanda ɗan adam ya samo asali yake yi.

Na kuma ji rahotanni daga docs low-carb friendly docs (Drs Spencer Nadolsky da Karl Nadolsky. Suna da ƙananan marasa lafiya tare da ƙara yawan ƙwayar cholesterol wanda matakan su suka daidaita lokacin da suka daina shan kofi mara ƙarfi.

Idan kun sha kofi mara harsashi kuma kuna da matsalolin cholesterol, to na farko abin da ya kamata kayi shine gwada cire wannan daga abincinka.

Gwada cire kofi mara harsashi daga abincinku. Wannan kadai zai iya isa ya magance matsalar ku.

Sauya Wasu Fanyan Fatattski Tare da Maɗaukakiyar Fatat

A cikin mafi girma kuma mafi girman karatu, cikakken mai ba shi da alaƙa da ƙaruwar bugun zuciya ko mutuwa daga cututtukan zuciya (, 16, 17).

Koyaya… idan kuna da matsala game da cholesterol, to yana da kyau kuyi kokarin maye gurbin wasu daga cikin kitse mai cike da mai mai ƙamshi.

Wannan sauƙin sauƙin na iya taimaka kawo ƙarshen matakan ku.

A dafa da man zaitun maimakon man shanu da man kwakwa. Ku ci karin goro da avocados. Wadannan abincin duk an loda su da mai mai gama gari.

Idan wannan shi kadai bai yi aiki ba, to kuna iya ma fara fara maye gurbin wani nama mai kiba da kuke ci da nama mara kyau.

Ba zan iya jaddada man zaitun ba… ingantaccen man zaitun na zazzaɓi yana da wasu fa'idodi da yawa don lafiyar zuciya wanda ya wuce matakan cholesterol.

Yana kare barbashin LDL daga hadawan abu da iskar shaka, yana rage kumburi, yana inganta aikin endothelium kuma yana iya ma rage saukar karfin jini (, 19,,).

Tabbas cin abinci ne na zuciya kuma ina tsammanin duk wanda ke cikin haɗarin kamuwa da ciwon zuciya yakamata ya kasance yana amfani da man zaitun, komai kwalastar su da yawa ko babu.

Hakanan yana da mahimmanci a ci kifin mai mai mai yawa a cikin ƙwayoyin mai na Omega-3, aƙalla sau ɗaya a mako. Idan ba za ku iya ba ko ba za ku ci kifi ba, kari tare da man kifi a madadin.

Fats masu yawa, kamar waɗanda aka samo a cikin man zaitun, avocados da kwayoyi, na iya samun tasirin rage ƙwayar cholesterol idan aka kwatanta da ƙwayoyin mai.

Sauke Ketosis kuma Ku Moreara Farin Fiber-Rich, Gas Carbs na Gaskiya

Akwai rashin fahimta ta yau da kullun cewa ƙarancin abinci mai ƙarancin carb dole ne ya zama ketogenic.

Wannan shine, yakamata carbs su zama masu ƙarancin isa ga jiki don fara samar da ƙwayoyin cuta daga cikin mai mai.

Wannan nau'in abincin ya zama mafi tasiri ga mutanen da ke fama da cutar farfadiya. Hakanan mutane da yawa suna da'awar samun sakamako mafi kyau, tunani da jiki, lokacin da suke cikin kososis.

Koyaya… mafi ƙarancin ƙarancin ƙarancin carb har yanzu ana iya ɗaukar shi ƙaramin-carb.

Kodayake babu cikakkiyar ma'ana, kowane abu har zuwa 100-150 gram a kowace rana (wani lokacin mafi girma) ana iya sanya shi azaman abinci mai ƙananan-carb.

Zai yiwu wasu mutane suna ganin ƙwayar cholesterol tana ƙaruwa lokacin da suke cikin kososis, amma suna haɓaka lokacin da suke cin abinci kawai ya isa carbs don kauce wa shiga cikin kososis.

Kuna iya gwada cin 'ya'yan itace 1-2 a kowace rana - wataƙila dankalin turawa ko dankalin hausa da abincin dare, ko ƙananan abinci na ƙoshin lafiya kamar shinkafa da hatsi.

Dangane da lafiyar ku na rayuwa da abubuwan da kuke so, zaku iya ɗaukar fasalin paleo mafi girma a maimakon.

Hakanan wannan na iya zama abinci mai ƙoshin lafiya, kamar yadda yawancin mutane suka nuna kamar Kitavans da Okinawans, waɗanda suka ci carbi da yawa.

Kodayake ketosis na iya samun fa'idodi da yawa, tabbas ba kowa bane.

Sauran hanyoyin da za a bi don rage matakan cholesterol sun hada da cin abinci mai dauke da sinadarin fiber mai narkewa ko sitaci mai tsayayya, da shan karin sinadarin niacin.

Motsa jiki, samun kyakkyawan bacci da rage matakan damuwa suma zasu iya taimakawa.

Dauki Sakon Gida

Babu ɗayan shawarwari a cikin wannan labarin da za a ɗauka azaman shawarar likita. Ya kamata ku tattauna wannan tare da likitanku kafin yin canje-canje.

Ka tuna cewa NI BA na ba da shawarar cewa wadataccen mai ko ƙarancin abincin da suke ci sun “munana.”

Wannan ana nufin kawai azaman jagorar matsala don ƙaramin rukunin mutanen da ke da matsalolin cholesterol akan ƙananan-carb da / ko paleo.

Ban canza tunanina game da abincin mai karamin-carb ba. Har yanzu ina cin abinci mai ƙananan-carb ni kaina… mara ketogenic, abinci na ainihi wanda yake tushen ƙarancin abinci mai ƙanƙanci tare da kusan gram 100 na carbi a rana.

A ƙarshen rana, abinci mai ƙananan-carb yana da ƙoshin lafiya kuma fa'idodin FAR sun fi ƙima ga mafi yawan mutane, amma rukunin mutane na iya buƙatar yin wasu gyare-gyare don sanya abincin su yi musu aiki.