Kodayake akwai nau'o'in abinci mai kyau waɗanda za a iya haɗa su a cikin abincin da za su rage ƙwayar cholesterol da triglycerides, akwai wasu abinci da ya kamata ku yi amfani da shi - idan ba gaba ɗaya ya hana - daga rage yawan abincin ku. Ba wai kawai wasu nau'o'in abinci zasu shafi kadarin cholesterol da triglycerides - zasu iya shafar wasu yanayin kiwon lafiya wanda ke da tasiri a kan lafiyar zuciyarka - irin su ciwon sukari da hawan jini.
Ta hanyar kulawa da abincin da kuka hada a cikin abincin ku, kuna tabbatar da cewa kuna kiyaye matakan kuɗin ku - kuma zuciyarku - lafiya. Abincin da ke biyowa zai iya shafar bayanin ku na lipid kuma ya kamata a yi amfani dashi a cikin abincin ku:
Abincin da ke cikin Cats Mai Girma
Nazarin sun lura cewa cinye abinci mai yawa a cikin kitsen mai iya kara yawan LDL cholesterol. Duk da haka, wasu nazarin sun lura cewa ko da yake abinci mai yawa a cikin kitsen mai yawa zai iya ƙaruwa da LDL matakan, irin LDL ya karu ne mai girma kuma mai ban sha'awa - irin LDL wanda ba ya bayyana ya kara yawan cutar da ciwon zuciya ba. Duk da haka, waɗannan abinci sun fi girma a cikin adadin kuzari - wanda zai iya sa ku sami nauyi idan kun ci wadannan abinci a kai a kai. Ƙungiyar Zuciya ta Amirka ta bayar da shawarar cewa yawan kitsen ya kamata ya kunshi kasa da kashi 7% na cin abinci na caloric yau da kullum. Wadannan abinci suna yawanci a cikin kitsen mai mai yawa:
- Naman da aka sarrafa
- Dairy products
- Wasu kayan shafawa
- Dabbar nama
Akwai abinci da yawa waɗanda aka riga sun samo - irin su abincin da abincin - wanda zai iya zama mai girma a cikin kitsen mai. A wasu lokuta, ana iya samun samfurin ƙananan kayan abincin da kake so. A cikin waɗannan lokuta, ya kamata ka duba takardu masu gina jiki don tabbatar da yawan kitsen da ke cikin hidima.
Trans Fat Abinci
Sugar ƙwayoyin itace nau'i mai mai samuwa a wasu abinci. Saboda wadannan ƙwayoyin za su iya rage HDL, ƙara LDL, da kuma inganta ƙonewa, an bada shawarar cewa ka ƙayyade abincin da ke dauke da man fetur a cikin abinci mai kyau. Wasu daga cikin abincin da ake biyowa zasu iya gabatar da fatsun furo a cikin abincinku:
- Abincin soyayyen
- Wasu abinci mai sauri
- Karnun daji, da wuri, da pies
- Wasu abincin abinci
- Naman ba da kiwo
Hukumar ta FDA ta bayyana cewa, "ba a fahimci cewa" mai karba ne a matsayin lafiya ", saboda haka masana'antun suna kawar da wannan kitsen a cikin shirye-shiryen abincinsu. Saboda wadannan abinci suna da damar kara yawan mai da adadin kuzari ga abincinku, kuma, ya kamata a ƙayyade - idan ba a guje masa - a cikin shirin ci abinci mai laushi.
Abinci tare da Sugars mai ladabi
Ya kamata a kauce wa abincin da ke cikin tsabtaccen sukari wanda ya dace idan kana kallon matakan ka. Yin amfani da abincin da ake ci a cikin tsararru mai tsabta zai iya tasiri ga matakan HDL da triglyceride. Wasu nazarin sun kuma samo hanyar haɗi tsakanin cinye abincin abinci a cikin tsararru mai tsabta da kuma kara yawan cututtukan zuciya na zuciya. Saboda haka, Ƙungiyar Ƙwararrun Ƙungiyar Amirka ta ba da shawarar ba za a rage fiye da teaspoons 6 na sukari a abinci ba a kowace rana ta mata, da kuma teaspoons 9 na yau da kullum ga maza.
Wasu daga cikin abincin da suka fi dacewa waɗanda suke da kyau a cikin kayan da aka zazzage su sun hada da soda, kayan abincin, colas, kukis, da kuma dafa. Duk da haka, za a iya ɓoye sugars a wasu kayan da suka fi dacewa da lafiya, ciki har da:
- Abincin ruwan 'ya'yan itace
- Gurasa
- Yogurt
- Abincin burodi
- Sauces - ciki har da tumatir da apple miya
- Salad dressings
Za a iya ɓoye sukari mai kyau a wasu kayan abinci da abinci da aka rigaya da aka shirya, da kuma samar da karin sukari da adadin kuzari zuwa cin abinci yau da kullum. Abin farin, akwai wasu hanyoyin da za su sa wadannan abinci mafi koshin lafiya da kuma ƙaramin sukari. Alal misali, zaka iya satar da gurasar gurasarka mafi girma ga gurasar gari.
Maimakon sayen 'ya'yan' ya'yan itace masu juyayi daga cikin ɗakunan, kuyi amfani da 'ya'yan itace masu amfani da' ya'yan itace na gaskiya - ba tare da ƙara sukari ba. Wannan zai kara yawan ciwon fiber - nau'in carbohydrate wanda zai iya taimakawa wajen rage LDL cholesterol.
Abubuwan da ke gina jiki - wanda za'a iya samuwa a baya na kunshe da yawa - zai iya kasancewa mafi kyau a lokacin da kake neman abinci don ƙayyadadden abincinka mai kyau. Maɗaukaki mai yalwar mai da mai yaduwa yana samuwa a ƙarƙashin Total Fat a kan lakabin abinci, yayin da za'a iya samun abun ciki na sukari a karkashin Total Carbohydrates.
Sources:
Whitney EN da SR Rolfes. Sanin Gina Jiki, 14ed. Wadsworth Publishing 2015.
Cibiyar Ilimi ta Cholesterol ta kasa. Labari na uku na Kwalejin Kwararrun Cholesterol na kasa (NCEP) game da ganowa, Bincike, da kuma Kula da Cholesterol mai tsanani a cikin Adult (Adult Treatment Panel III) rahoton karshe. Tsarin 2002; 106: 3143-3421.
Ƙungiyar Zuciya ta Amirka: Ƙara Sugar Ƙarawa zuwa Ƙarin Rashin Kisa daga Ciwon Zuciya. Lista: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Added-Sugars-Add-to-Your-Risk-of-Dying-from-Heart-Disease_UCM_460319_Article.jsp#.VxorvjArKM8. An shiga 21 ga Afrilu 2016.