9 Masu Rage Ruwan Cholesterol

Wadatacce

• 1. Niacin
• 2. Fiber mai narkewa
• 3. Abubuwan kari na Psyllium
• 4. Phytosterols
• 5. Amfanin Soy
• 6. Tafarnuwa
• 7. Red yisti shinkafa
• 8. Ginger
• 9. Farin Ciki

Bayani

Auke da matakan LDL cholesterol a cikin jininka yana ƙara damunka na bugun zuciya da shanyewar jiki, saboda haka kana son yin iya gwargwadon iko don kiyaye matakan cholesterol cikin ƙoshin lafiya.

Idan an gano ku tare da babban cholesterol, likitanku na iya ba da umarnin statins, wani magani da ake amfani da shi don rage ƙwayar LDL cholesterol. Hakanan likitanku na iya bayar da shawarar canje-canje ga tsarin abincinku da aikin motsa jikinku. Canje-canjen abinci na iya haɗawa da ƙara abinci waɗanda ke da kyau musamman don rage cholesterol.

Akwai cholesterol iri biyu:

• low-density lipoprotein (LDL), wanda kuma ake kira “bad” cholesterol
• high-density lipoprotein (HDL), wanda kuma ake kira “mai kyau” cholesterol

Kuna so ku sami ƙananan matakan LDL kuma mafi girma na HDL. Matakan cholesterol da aka ba da shawarar su ne:

• Adadin cholesterol: kasa da milligram 200 a kowane mai yanke (mg / dL)
• LDL cholesterol: ƙasa da 100 mg / dL
• HDL cholesterol: 50 mg / dL ko mafi girma

Kuna iya zama cikin haɗari ga babban LDL cholesterol idan kuna da nauyi ko ba ku da cikakken motsa jiki. Hakanan zaka iya gado halin hawan cholesterol mai yawa.

Hantar ku tana yin cholesterol. Hakanan zaka iya samun sa daga wasu abincin da ke ƙunshe da shi - amma ba yawa daga abincin da ke ɗauke da mai ƙyashi da mai ƙyashi. Irin wadannan kitse suna sa hantar ka ta samar da karin cholesterol.

Amma akwai abinci - da kari waɗanda aka samo daga abinci - waɗanda zasu iya rage cholesterol ɗin ku, suma.

Yi magana da likitanka game da kowane ƙarin da kake la'akari, musamman ma idan kana da ciki.

1. Niacin

Niacin shine bitamin na B. Wasu lokuta likitoci suna ba da shawarar hakan ga marasa lafiya da ke da babban cholesterol ko damuwa na zuciya. Yana amfanar ka ta hanyar ƙara matakin mai kyau na cholesterol da rage triglycerides, wani mai da zai iya toshe jijiyoyin jiki. Zaka iya shan niacin cikin abinci, musamman hanta da kaza, ko kuma a matsayin kari.

Ana amfani da shawarar yawan niacin a kowace rana miligrams 14 ga mata da kuma miligram 16 na maza.

Kar ka ɗauki kari sai dai idan likitanka ya ba da shawarar. Yin hakan na iya haifar da illa kamar kaikayin fata da zubar ruwa, tashin zuciya, da ƙari.

2. Fiber mai narkewa

Akwai zaren fiber iri biyu: mai narkewa, wanda ke narkewa cikin gel cikin ruwa, da rashin narkewa. Soluble fiber yana rage yawan cholesterol a cikin jini.

A cewar asibitin Mayo, yawan adadin zaren yau da kullun sune:

• maza 50 da underasa: gram 38
• maza sama da 50: 30 gram
• mata 50 zuwa ƙasa: gram 25
• mata sama da 50: 21 gram

Labari mai dadi, idan kuna fama da cholesterol, shine cewa fiber mai narkewa mai yiwuwa yana cikin abincin da kuka riga kuka ji daɗi:

• orange: gram 1.8
• pear: 1.1 zuwa 1.5 grams
• peach: 1.0 zuwa 1.3 gram
• bishiyar asparagus (1/2 kofin): 1.7 grams
• dankalin turawa: 1.1 grams
• dukan burodin alkama (yanki 1): 0.5 gram
• hatsi (kofuna 1 1/2): gram 2.8
• wake na wake (millilita 175, kusan kofi 3/4): gram 2.6 zuwa 3

3. Abubuwan kari na Psyllium

Psyllium fiber ne da aka yi shi daga kugun tsabar Plantago ovata shuka. Zaka iya shan shi a cikin kwaya ko ka gauraya shi cikin abin sha ko abinci.

Shan psyllium a kai a kai ya kasance yana rage matakan ƙwayar cholesterol sosai. Hakanan yana magance maƙarƙashiya kuma yana iya rage sukarin jini ga masu fama da ciwon sukari.

4. Phytosterols

Phytosterols sune kakin zuma da aka samo daga tsire-tsire. Suna hana hanjinka cin cholesterol. Suna cikin yanayi a cikin cikakkun hatsi, kwayoyi, 'ya'yan itatuwa, da kayan marmari.

Masu kera abinci sun fara hada phytosterols a cikin abincin da aka shirya, kamar su margarine da yogurt. Hakan yayi daidai: zaka iya cin abincin da ke dauke da cholesterol kuma ya magance tasirin wannan cholesterol, aƙalla kaɗan, a lokaci guda!

5. Amfanin Soy

Wake da waken soya da abincin da aka yi da su na iya rage cholesterol na LDL kaɗan.

Tofu, madarar waken soya, da waken waken waken soya ne tushen tushen furotin mara kyau, wanda ke nufin cin su maimakon abinci mai ƙanshi kamar naman shanu na iya rage yawan ƙwayar cholesterol a cikin abincinku.

6. Tafarnuwa

Tasirin rage cholesterol na tafarnuwa bashi da tabbas. Zai iya taimakawa cututtukan zuciya, amma wani 2009 na karatun likitanci ya kammala cewa baya rage yawan cholesterol musamman.

Tafarnuwa ana tsammanin tana da sauran lafiya, kodayake, haɗe da rage hawan jini. Ka more shi a cikin abincinka ko ka ɗauka azaman kari.

7. Red yisti shinkafa

Red yisti shinkafa ita ce farin shinkafar da aka shaya ta da yisti. Ana ci kuma ana amfani dashi azaman magani a China.

Wasu jan karin yisti na yisti da aka nuna sun rage cholesterol, saboda suna dauke da monacolin K. Wannan yana da kayan aikin sunadarai iri daya kamar lovastatin, maganin rage cholesterol.

Koyaya, ba zaku sami monacolin K a cikin jan yisti shinkafar da aka sayar a Amurka ba saboda hukuncin da aka yanke a 1998 cewa monacolin K magani ne kuma ba za a iya sayar da shi azaman ƙarin ba.

Har yanzu zaka iya samun jan kayan yisti na yisti mai yisti, amma basu ƙunshi monacolin K.

Hakanan na iya haifar da koda, hanta, da cutar tsoka.

8. Ginger

2014aya daga cikin 2014 ya nuna cewa ginger na iya rage yawan cholesterol da matakan triglycerides, yayin da aka gudanar a cikin 2008 ya nuna cewa zai iya rage matakan LDL cholesterol ɗinku kuma ya haɓaka HDL cholesterol ɗinku.

Zaka iya ɗaukar ginger a matsayin kari ko foda ko kuma kawai ƙara, ɗanye, zuwa abinci.

9. Farin Ciki

Flax shudiyar fure ce mai shuɗi a cikin yanayi mai yanayi. Duk tsabarsa da mai da aka samo daga gare su ingantattun hanyoyin samun mai ne na omega-3, waɗanda suke da fa'idodi masu yawa ga lafiyar ku, gami da ɗaga matakan HDL cholesterol ɗin ku.

Don samun babban ci gaba ga lafiya daga flaxseed, yi amfani da mai ko ci flaxseed, ba duka ba. Jikinmu ba zai iya fasa ƙwan ƙyallen waje na zuriya ba.