Yaya yawan Cholesterol Na Kamata Samun Kowace Rana don Zama Mai Lafiya?

Wadatacce

• Menene jagororin?
• Abincin da za'a ci kuma a guji don ƙoshin lafiya na matakan cholesterol
• Inda aka same shi
• Abincin da babu cholesterol
• Abincin da ke dauke da mai
• Fahimtar adadin cholesterol da mai a cikin abinci
• Tukwici
  
• Abin da za a nema kan alamun abinci mai gina jiki
• Bauta girman
• Idaya adadin kalori
• Kashi na yau da kullun
• Fats, cholesterol, da sodium
• Carbs, fiber, sukari, da furotin
• Vitamin da ma'adanai
• Narin bayanin kafa

Bayani

Bayan bin jagororin abincin, likitoci sun ba da shawarar cewa ku cinye fiye da milligrams 300 (MG) na cholesterol na abinci a kowace rana - 200 MG idan kuna da babban haɗarin cututtukan zuciya. Amma a cikin 2015, waɗannan jagororin sun canza.

Yanzu, babu takamaiman takamaiman iyaka na adadin cholesterol da kuke cinyewa daga abinci. Amma har yanzu yana da mahimmanci ka kula da abincin da zaka ci domin kiyaye matakan cholesterol na jikinka cikin yanayin lafiya.

Yanzu likitoci sun ba da shawarar cewa ka rage yawan kitse mai illa, kayan maye, da kuma karin sikari a cikin abincinka. Har ila yau, ya kamata ku kula da yawan cin abincin ku na cholesterol tunda abincin da ke cike da ƙwayar cholesterol suma suna da yawa a cikin ƙwayoyin mai.

Canje-canje na jagorar saboda bincike ne da ke nuna cewa cholesterol mai cin abincin kansa ba ya cutarwa kuma baya bayar da gudummawa wajen ƙaruwa a cikin matakan cholesterol na jini na jikin ku. Cholesterol wani abu ne na halitta wanda ake samarwa a jikinka kuma ana samun sa a cikin abincin dabbobi. Yana da kakin zuma, mai maiko wanda ke tafiya ta cikin jini.

Jikinku yana buƙatar cholesterol don taimakawa wajen gina ƙwayoyin halitta da kuma samar da wasu kwayoyin halittar. Jikin ku yana samar da dukkan cholesterol da yake buƙata a cikin hanta da hanji daga mai, sugars, da sunadarai.

Amma matsaloli suna faruwa lokacin da kuka ci wadatattun abubuwa da yawa. Waɗannan suna haifar da hanta don samar da LDL mai yawa (“mara kyau”) cholesterol, wanda ke iska cikin ɗakunan ajiya na jijiyoyin jini. Saboda wannan dalili, masana koyaushe suna ba da shawarar guje wa ƙwayoyin mai gaba ɗaya da iyakance ƙoshin mai daga yawan cin abincin kalori.

Ga wanda ke cin adadin kuzari 2,000 a rana, wannan zai zama adadin kuzari 200 (gram 22) ko ƙasa da mai mai ƙanshi a kowace rana. Shawara mafi kwanan nan ta Heartungiyar Zuciya ta Amurka (AHA) ita ce ta ƙara ƙayyade ƙwayoyin mai da ke zuwa kashi 5 ko 6 cikin ɗari na yawan adadin kuzarinku na yau da kullun.

Don haka don cin abincin kalori 2,000 a kowace rana (kalori / rana), wannan zai iya kasancewa kusan adadin kuzari 100 zuwa 120 ko kuma gram 11 zuwa 13.

Karatun kuma ya nuna mummunan tasirin da sukarin ya kara akan cholesterol da kara kasadar kamuwa da cututtukan zuciya. AHA ta ba da shawarar fiye da teaspoons 6 (adadin kuzari 100) na ƙarin sukari ga mata, da kuma cokali 9 (adadin kuzari 150) ga maza.

Ci gaba da karatu don ƙarin koyo game da sababbin jagororin don matakan shawarar cholesterol da mai, da kuma abincin da ya kamata ku kula da su.

Menene jagororin?

Wadannan suna gabatar da shawarwarin abinci masu zuwa don kiyaye matakan cholesterol na jikinku mara nauyi:

Ara koyo game da banbanci tsakanin mai mai mai kuma wanda bai dace ba.

Abincin da za'a ci kuma a guji don ƙoshin lafiya na matakan cholesterol

Inda aka same shi

Cholesterol kanta ana samun ta ne kawai a cikin abincin dabbobi, gami da:

• nama
• kayayyakin kiwo
• abincin teku
• ruwan kwai
• man shanu

Shrimp yana da yawan ƙwayar cholesterol amma ƙarancin mai mai ƙanshi. Duba dalilin da yasa zaku iya jin daɗinsa a matsayin ɓangare na ingantaccen abincin jiki.

Abincin da babu cholesterol

Babu cholesterol a cikin abinci kamar:

• 'ya'yan itãcen marmari
• kayan lambu
• hatsi
• kwayoyi

Hakanan waɗannan duka ɓangare ne na ingantaccen ingantaccen abinci.

Abincin da ke dauke da mai

Abincin da ke cike da ƙwayoyin mai kuma ya kamata a iyakance su sun haɗa da:

• jan nama da naman alade
• kayan da aka toya, kamar su waina da waina
• cuku
• pizza
• ice cream
• sarrafa nama, kamar su tsiran alade
• soyayyen abinci

Abincin da ke dauke da ƙwayoyin trans, wanda ya kamata a guji, sun haɗa da:

• soyayyen abinci
• abincin da aka kunshi tare da “mai na hydrogenated” a cikin jerin kayan aikin
• kayan da aka toya, kamar su waina, pies, da waina
• margarine
• microwave popcorn
• sanyaya

Abincin da ke dauke da kitsen mai mai laushi, wanda ya kamata ku ci, sun hada da:

• zaitun, gyada, kanola, safflower, da man sunflower
• avocados
• mafi yawan goro, amma musamman goro
• mafi yawan tsaba, gami da sunflower, chia, da hemp

Fahimtar adadin cholesterol da mai a cikin abinci

Anan akwai wasu misalan abinci da kusan yawan cholesterol da mai wanda zaku iya samu a kowane:

Duk waɗannan ƙimomin da ke sama sun fito ne daga USDA's. Waɗannan su ne wasu misalai na kusan yawan adadin cholesterol da kitse da ke cikin abincinku. Anan akwai karin abincin rage cholesterol da zaku more.

Tukwici

• Kula da ƙwayoyi masu juji da yawa akan alamun abincinku, tare da ƙarin sugars. Mafi ƙarancin waɗannan da kuke cinyewa, mafi kyau. Kusan fiye da kashi 10 cikin ɗari na adadin kuzari na yau da kullun ya kamata ya zo daga ko dai mai ƙanshi ko ƙara sugars.
• Kada ka damu da cin wadataccen cholesterol. Jikinka yana isa ko ba ka cinye shi.
• Ku ci mafi koshin lafiya, mara kitse. Gwada maye gurbin man shanu da man zaitun na musamman a girki, sayi yankakken nama, da abun ciye-ciye a kan kwayoyi da 'ya'yan iri maimakon soyayyen dankalin turawa ko abincin da aka sarrafa.

Abin da za a nema kan alamun abinci mai gina jiki

Alamar abinci mai gina jiki akan abinci tana gaya muku yadda kowane kayan abinci ko mai yake a cikin abun, gwargwadon girman aikin da aka ba shi. An rubuta lambobi da kashi-kashi don abincin kalori / abincin rana guda 2,000. Za ku sami lakabi a bayan kayan marufi, gwangwani, ko na kwalba wanda ke cewa "Gaskiyar Abinci."

Ga yadda ake karanta lakabin yadda ya kamata:

Bauta girman

Da farko, kuna so ku kula da girman sabis. An jera shi kai tsaye a ƙarƙashin ƙarfafan bayanan "Nutrition Facts." Bayanin da ke ƙasa an jera don girman sabis, wanda ƙila ba duka akwati bane. Misali, girman adadin zai iya kasancewa kofi 1/2 ko mahaukaci 18.

Tsakanin 2018 da 2020, yawancin masana'antun abinci sunaye alamun abincin su don haɗawa da ƙimar ingantaccen sabis. Don takamaiman samfura, da alama sun haɗa da shafi na biyu wanda ke nuna ƙimar kowane jimlar kunshin ko abinci ɗaya.

Idaya adadin kalori

Na gaba, zaku ga ƙididdigar kalori don wannan adadin adadin, gami da adadin adadin kuzari da suka fito daga mai.

Kashi na yau da kullun

A gefen dama na lakabin, yawan kuɗin yau da kullun yana gaya muku abin da kashi kowane mai ko mai gina jiki a cikin wannan abinci ke wakilta, dangane da abincin kalori / rana na 2,000. Fiye da kashi 20 cikin ɗari ana ɗaukarsa babba kuma kashi 5 cikin ɗari ko ƙasa da haka ana ɗauka mara ƙasa.

Fats, cholesterol, da sodium

Adadin mai, cikakken mai, cholesterol, da sodium an fara lissafa su. Waɗannan sune ƙimomin da zaku so iyakancewa da saka idanu sosai.

Carbs, fiber, sukari, da furotin

Carbohydrates, fiber na abinci, sukari, da sunadarai an hada su na biyu. Kuna so ku tabbatar kuna cin abinci mai yalwa a kowace rana don taimakawa kiyaye ƙwayar cholesterol.

Za'a kuma lissafa "Added sugars" a kan sabbin kayan abinci masu inganci.

Vitamin da ma'adanai

Vitamin da ma'adanai suna cikin ƙarshe. Waɗannan su ne abubuwan gina jiki waɗanda yawanci kuke son samun wadataccen adadin su.

Narin bayanin kafa

A ƙarshe, zaku ga bayanin ƙasa wanda zai gaya muku yawan kowane kayan abinci mai gina jiki da yakamata kuyi burin su idan kuna cin abinci mai calorie 2,000- ko 2,500.

Sanin abin da ya kamata ya nema - kuma a ina akan fakitin abincinku - wani muhimmin mataki ne na kiyaye matakan ƙwayar cholesterol ƙasa da zuciyarku cikin ƙoshin lafiya.