Lokacin da kake la'akari da abincin da za ku ci a kan rage cin abinci mai rage yawan ƙwayar cholesterol, mai yiwuwa kana mai da hankali ga cin nama marar nama da karin 'ya'yan itatuwa da kayan marmari. Cin hatsi mai yiwuwa ne bayanan tun lokacin da ba su dauke da yawa idan duk wani mai. Amma kana iya mamakin sanin cewa, lokacin da kake ƙoƙarin rage ƙwayar cholesterol, nau'in hatsi da ka ci zai iya haifar da bambanci a sakamakonka.
Carbohydrates da Zuciyarka
Kana buƙatar carbohydrates don samar da jikinka tare da makamashin da ake bukata. Duk da haka, a cewar Cibiyar Ilimi na Cholesterol na kasa, yawancin abincinku na carbohydrate bai wuce 60% na yawan adadin kuzari na yau da kullum ba. Yawancin carbohydrate mai yawa a cikin abincinku bazai da kyau ga zuciyarku.
Nazarin ya danganci amfani da yawancin carbohydrates zuwa manyan matakan triglycerides (irin kitsen da ke cikin jiki), ƙananan matakan HDL, ko "mai kyau," cholesterol, da kuma wadata.
Kamar yadda kake gani, zabar nau'in iri nagari don cin abinci a kan tsarin abinci na rage yawan ciwon cholesterol yana da mahimmanci don kiyaye matakan cholesterol a cikin layin lafiya. Zai iya taimakawa wajen rage ƙananan cholesterol.
Waɗanne Ganye ne Mafi Girma
A lokacin da ake shirya abinci don rage cin abinci na cholesterol, yana da muhimmanci a zabi gurasar hatsin gari, naman alade, da hatsi don kaucewa kayan tsabta, hatsi masu sarrafawa, wanda aka samo a cikin abinci kamar naman alade, gurasa marar yisti, fashi, muffins, da crackers.
Amma wannan ba yana nufin dole ka dauki dukkan fun daga cin abinci ba! Zaka iya shirya da yawa daban-daban da abinci mai dadi da k'araye ta yin amfani da hatsi mai kyau. Ga wasu matakai don taimaka maka ka zabi nau'o'in hatsi mafi kyau don ci a kan rage cin abinci mai rage yawan ƙwayar cholesterol:
- Sauya takalman ku na yau da kullum ga alkama-alkama. Wadannan nau'in alade sun fi girma a cikin darajar abinci fiye da hatsi mai tsabta kuma suna dauke da fiber mafi girma (musamman fiber zafin jiki ) wanda zai iya taimakawa wajen rage ƙwayar cholesterol.
- Kuna ci abinci burodi? Gwada sauyawa zuwa dukan alkama ko iri iri-iri. Wadannan irin burodi kuma suna cikin fiber, wanda zai iya taimakawa wajen rage ƙwayar cholesterol. Kuna iya gwada irin burodin guraben carbohydrate, amma tabbatar da cewa kayi bincike da abun ciki da fiber a kan abincin abinci mai gina jiki kafin ka yi zabi.
- Sauran hatsi na iya zama lafiya kuma, don haka baza buƙatar ka rage kanka ga gurasa na gari da taliya ba. Shin kun yi kokari don ƙara kumbura, legumes irin su waken soya da lentils, da shinkafa shinkafa don amfanin ku? Wadannan su ne masu kyau maras kyau, kayan abinci masu fiber da za su iya dandana mai girma da yawa da yawa. Kuma, sake, za su iya taimaka maka ka gudanar da cholesterol.
- Duba abin da kuke karawa a hatsinku! Idan kun kori wani abincin mai tsada a kan kuɗin alkama baki ɗaya, za ku soke kayan amfani da zazzaɓin cholesterol na pasta. Ba ku da ku ci hatsi mai kyau ba tare da kunya ba; kawai tabbatar da kiyaye abubuwa cikin daidaituwa ta hanyar duba abubuwan da ke ciki na condiments, shimfidawa, da kuma sauce ku ci tare da su.
Sources:
Rahoton uku na Kwalejin Ilimi na Kwalejin Cholesterol na kasa (NCEP) Kungiyar Kwararru ta Kwarewa, Bincike da Kula da Cholesterol mai Girma a cikin Adult (PDF) , Yuli 2004, Cibiyoyin Ilimi na Heath: Cibiyar Zuciya ta Duniya, Lung, da Ciwon Blood.
Whitney E, Rolfes SR. "Fahimtar abinci mai gina jiki," 11th ed. Wadsworth Publishing (2007).