Don ƙananan LDL da robust HDL, gano abincin da ya kamata ku ci
Kusan ka ji cewa abincin da aka soyayye na kowane nau'i, da man fetur da aka samar da man fetur, da kuma kayan mai da ke kiwo mai ƙanshi sune bama-bamai na cholesterol wadanda aka fi kaucewa, kuma ba kawai ga wadanda ke kallon matakan cholesterol ba. Ƙungiyar Zuciya ta Amirka ta ba da shawarar cewa kowa ya ƙuntata wa annan abincin, kamar yadda suke dauke da fassarar jini da kuma ƙwayar ƙwayar cuta, irin "mummunan" da ke haifar da LDL cholesterol kuma yana kaiwa ga harsashi a cikin arteries.
Amma me game da wadanda ake kira "lafiya" fats? Shin akwai irin wannan abu?
Fats lafiya
A cikin kalma, cikakke. Kamar dai yadda akwai zaɓuɓɓuka waɗanda ke tayar da ciwon cholesterol dinku, akwai kyawawan abinci masu kyau wanda ke haifar da HDL (nau'in cholesterol "mai kyau"), da ƙananan LDL, ta kare lafiyar ku daga cututtukan zuciya da bugun jini. Abinci a ƙarshen cokali mai ƙarfi ne. Kuma idan kuna son avocado, kayan zuma mai mahimmanci da ke da cikakken salatin ko gurasar sandwich, za ku ji dadin jin cewa yana da kyawawan fatalwar HDL-mai girma!
Mene ne HDL?
HDL, ko kuma lipoprotein mai girma , wani nau'i ne na kare cholesterol wanda ke dauke da mummunar ƙwayar cutar daga arteries da cikin hanta inda za a iya rushewa kuma an kawar da shi daga jiki. Lokacin da HDL ɗinka yawanta (60 mg / dl ko mafi girma yana dauke da kyawawa ga maza da mata), haɗarin ciwon zuciya ko cututtukan zuciya ba shi da ƙananan. Lokacin da HDL taka raunana (ga mata ƙasa da 50 MG / dl, ga mutane žasa da 40 MG / dl), za a ƙara samun sauƙin samun ciwon zuciya ko kuma cututtukan zuciya.
1. Avocado
Avocados sune mahimmanci na tushen fatal acid, wanda ya karfafa HDL da ƙananan LDL. A cikin binciken da aka yi a 2015 wanda aka wallafa a cikin Journal of the American Heart Association, cin abinci guda daya a rana yayin da ake biye da abinci mai tsaka-tsakin da aka haɗu da kashi 13.5 MG / DL a mummunar cholesterol, ko LDL, matakan.
Yawancin sauran ma'aunin jini kuma an inganta su a cikin mahalarta wadanda suka cinye avocado a rana, ciki har da dukan cholesterol, triglycerides, kananan LDL, wadanda ba HDL cholesterol, da sauransu.
Shirin Shirin: Avocados suna da adadin kuzari 235 a kowace kofin (146 g), don haka ikon sarrafawa shine maɓalli. Don kyakkyawan gurasar "California" -a gwada ½ na avocado tare da letas, tumatir, da albasa a cikin matsakaici-girman, gurasar hatsi. Add a matsi da lemun tsami da kuma daya daga cikin tablespoon na hummus (humseradish, lemun tsami, ko tafarnuwa) don kara kara.
2. Antioxidant-Rich Foods
Nazarin shekara ta 2016 da aka wallafa a cikin jaridar Nutrients ya nuna cewa cin abinci mai cin gashin kanta ya haifar da matakin HDL dangane da triglycerides. Ayyuka masu yawan antioxidant sun hada da cakulan cakulan, berries, beets, purple kabeji, jan inabi, Kale, alayyafo, barkono mai launin kararrawa, da kuma sauran 'ya'yan itatuwa da kayan lambu mai zurfi.
Shirin Tallafafi: Domin karin kayan da ake amfani da shi na HDL, antioxidant-rich breakfast, kokarin yin smoothie dauke da berries, Kale ko alayyafo, avocado, da kuma wadanda ba madara a madara kamar almond madara.
3. Niacin-Rich Foods
Niacin (bitamin B3) ana kiyasin toshe kayan aikin cholesterol a jikin. Kodayake niacin a cikin takardar takardar sayen magani yana da mafi tasiri a kara HDL, yana iya samun illa mai lalacewa irin su flushing, itching, da ciwon kai, don haka kana so ka kara hada abinci da cike da abinci a cikin abincinka na farko.
Niacin yana samuwa a cikin manyan ƙwayoyin namomin kaza, kaza da kaza, tumatir, tumatir, laukin Roman, gurasa da abinci, da hatsi.
Shirin Shirin: Sabbin 'ya'yan namomin kaza masu salo ne masu kyauta ga kowane abinci. Hakanan zaka iya ginada su kuma yi amfani da su a matsayin mai dadi mai kyau don kaza ko kifi.
4. Oatmeal
Binciken binciken bincike da yawa ya nuna cewa amfani da abinci mai amfani akai akai don rage yawan ciwon cholesterol da LDL ("mummunan cholesterol"), amma bai rage ƙananan cholesterol na HDL ba.
Shirin Turawa: Ƙara ƙasa da kirfafi da ½ nau'i na walnuts (7 shelled halves) ya sa karin kumallo mai karin kumallo ya fi lafiya.
5. Kifi Fatty
Binciken binciken da aka yi a shekarar 2014, PLoS One ya gano cewa cin abinci mai cin abinci da abinci ciki har da kifi, musamman ma kifi mai mahimmanci, ya ƙãra girman nauyin Harshen HDL, wanda zai iya inganta ingantaccen tasirin ƙwayar cholesterol cikin jiki. Ƙungiyar Zuciya ta Amirka ta bada shawarar cin kifi a sau biyu a mako, musamman ma iri dake dauke da ƙwayoyin omega-3, irin su kifi, kifi, da kuma hawan. An yi amfani da sabis na gurasa 3.5.
Shirye-shiryen Tukwici: A yankakken almond crust ƙara, har ma fiye, omega-3s zuwa kowane abinci ci abinci.
Ka tuna cewa canje-canjen abincin nasu ya yi aiki tare da zaɓin salon rayuwa don matakan cholesterol lafiya. Ayyukan motsa jiki, asarar nauyi da kuma guje wa shan taba duk suna taimakawa zuwa matakan high cholesterol HDL . Ka tuna cewa ƙananan canje-canje kaɗan zasu iya ƙara har zuwa babban sakamakon.
> Sources:
> Andon, Mark B., Anderson, James W. State of the Art Reviews: The Oatmeal-Cholesterol Connection: 10 Years Daga baya Jarida na Amirka na Lifestyle Medicine 2008 2: 51-57.
> Hanyoyin Gurasar Abinci, Kifi da Bilberries a kan Labaran Metabolic Sikihu da Ayyukan Farfadowa na Lipid Ayyuka: Wani Gwajiyar Random. PLoS Daya . 2014 Fabrairu.
> Kim K, Vance TM Chun OK. Yawancin Maganin Antioxidant Ƙari daga Abinci da Ƙarin Abinci An haɗa shi da Rajistar Hoto na Atherogenic a Amurka Adult. Kayan shafawa. 2016 Janairu.
Li Wang, Peter L. Bordi, Jennifer A. Fleming, Alison M. Hill, Penny M. Kris-Etherton. Hanyoyin Cincin Gurasa Mai Raɗaɗi tare da Ba tare da Avocados a kan Lipoprotein Sashin Labaran Ƙira ba, Lamba da Ƙananan Ƙwararru a Ƙananan Girma da Ƙananan Manya: A Randomized, Tested Trial. Journal of the American Heart Association. 2015 Janairu
> Cibiyoyin Kuɗi na Jama'a ta Amurka da Taimako. 2015 Agusta.
> Mayo Clinic Staff. Niacin zai iya inganta 'cholesterol' mai kyau. 2014 Agusta.