A baya, mun kauce wa qwai, musamman yolks na kwai saboda halayen cholesterol mai girma. Duk da haka, wannan tunanin ya canza. A gaskiya ma, sababbin Bayanai na Dietary ga Amurkan sun tayar da shawarar da za su rage iyakar cholesterol mai cin abinci har zuwa 300mg / day.
Jagoran sun bayyana: "Shaidun da aka samu suna nuna rashin dangantaka tsakanin amfani da cholesterol da ciwon sukari ... cholesterol ba abu mai gina jiki ba ne game damuwar kima."
Amma, yayin da ba za mu iya mayar da hankali ga zazzaɓin cholesterol ba, ya kamata mu saka idanu kan cin abinci mai hatsari da mai yalwa a cikin abincinmu. Wadannan nau'in nau'i guda biyu na iya kara yawan cholesterol (LDL). Kuma manyan matakan LDL cikin jini zai iya haifar da atherosclerosis (hardening arteries) da kuma kara yawan cutar cututtukan zuciya.
Abinci a cikin kitsen mai sun hada da:
- Abincin da aka sarrafa kamar naman alade da tsiran alade
- Babban mai sanyi mai tsanani kamar bologna da salami
- Mafi yawan nama mai nama, irin su, haƙarƙari, naman sa naman yanki, da ƙananan nama na nama
- Abincin soyayyen
- Kitsen kifi kamar dukan madara, cuku, man shanu
Abincin da ke cikin tashar mai yaduwa sun hada da:
- Tsarin kayan shafa kamar kullun, cookies, da wuri, sanyi
- Abincin mai ganyayyaki mai laushi
- Margarine da kuma shimfidawa wanda ya ƙunshi man fetur da aka haɓaka
- Abincin da ke dauke da man fetur wanda aka haɓaka
- Abincin dabbobi da kayayyakin kiwo
Ƙungiyar Zuciya ta Amirka ta ba da shawarar cewa wa] anda ke da amfani daga rage yawan LLL cholesterol ya kamata:
- Rage kitsen mai mai yawa zuwa fiye da biyar zuwa shida bisa dari na adadin kuzari. Ga wanda ke cin calories 2,000 a rana da ke kimanin 11 zuwa 13 grams na mai mai yawa.
- Rage kashi dari na adadin kuzari daga fat.
Abincin Ingancin Abincin Gwai
Ɗaya karin kwai mai yawa (duka tare da gwaiduwa) ya ƙunshi:
- 80 adadin kuzari
- 5.8g mai
- 1.8g cikakken mai
- 216mg cholesterol
- 80mg sodium
- .4g carbohydrate
- 0g fiber
- 4g sugar
- 7.3g gina jiki
Dukan kitsen mai suna zaune a cikin gwaiduwa. Da wannan an ce, koda za ku ci nama ɗaya a kowace rana, har yanzu ba za ku iya kai yawan abincin da za a kai ba daga 11 zuwa 13 grams na mai.
Baya ga yawan mai mai yalwa, gwaiduwa daga cikin kwai shine ainihin mai gina jiki, wanda ya ƙunshi bitamin D, muhimman kayan acid, da kuma gina jiki. Qwai suna da sauƙi a cikin carbohydrate ma.
Cin cin abinci mai gina jiki, ƙananan abinci na iya taimakawa wajen sarrafa sugarsu. A lokacin da kuka ci qwai, ku tsaftace cikakken mai ta hanyar tunawa da abin da kuke cin su tare da abin da sauran abinci kuka ci a wannan rana. Alal misali, a maimakon naman alade da qwai tare da launin launin fata, zabi broccoli, kwai, da omeletado omelet tare da gurasar hatsin hatsi.
Ga wasu wasu abubuwa masu kyau:
5 Sakamakon Delicious da Zaɓuɓɓun Abincin Chocolate Carbohydrate mai ƙananan ƙwayoyi
Ciwon sukari Breakfast Omelets
Yadda za a yi Frittata
> Sources
> Rahoton Kimiyya na Kwamitin Shawarar Shawara ta Gida ta 2015. Maris 30, 2015. http://www.health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Committee.pdf
> Ƙungiyar Zuciya ta Amirka. San Ku Fats. Maris 30, 2015. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp
> Cibiyar Nazarin Lafiya ta kasa. Vitamin D Fact Sheet. Maris 30, 2015. http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/