Jerin abubuwan gina jiki abin da ake zaton ya rage yawan matakan cholesterol yana da tsawo kuma ya bambanta; duk abin da daga tafarnuwa zuwa resine na myrrh-tree an ƙarfafa shi a matsayin mai ceton rayukan cholesterol.
Amma abin da ya kara - idan wani - ainihin aiki, kuma waxanda basu da amfani? Masu bincike suna ci gaba da neman amsoshin wannan tambaya, amma an samu wasu karin kayan da za su samu amfani da ƙwayar cholesterol.
Ko da kuwa abin da za a iya ƙarawa za ka iya zaɓa don gwadawa, yana da kyau koyaushe ka fara magana da likitanka. Ko da "duk-na halitta," kayan hade na ciki sun hada da masu aiki da zasu iya hulɗa tare da wasu maganin, bayanin kula Daniel Edmundowicz, MD, masanin farfesa na likita da kuma darektan likitancin zuciya a Jami'ar Pittsburgh Medical Center.
"Idan mutane suna da matakan cholesterol da yawa kuma suna buƙatar rage ƙwayar cholesterol, kada su dogara ga abubuwan da zasu dace don cimma burinsu na cholesterol," in ji Dr Edmundowicz. Saboda kari ba a ƙayyade ba, za su iya bambanta cikin tsarki da inganci.
Kifi da Kayan Kifi
"Ina son kifaye , in ji Lynne Shinto, MPH, likita da kuma likita a farfesa na Oregon a Jami'ar Kimiyya da Kimiyya a Portland." A matsayin likitan likitancin, na yi amfani da man fetur na abubuwa masu yawa, mafi yawa saboda kullun da ke cike da kumburi. dukiya, "in ji ta.
Dokta Edmundowicz ya yarda da cewa an yi amfani da man fetur da ma'adinan omega-3 a shekaru masu yawa don rage matakan triglyceride . Ƙungiyar Zuciya ta Amurka (AHA) ta bada shawarar yin cin kifi a cikin omega-3 acid fat, irin su mackerel, albacore, tuna da salmon, akalla sau biyu a mako.
Babban matakan acid omega-3, duk da haka, zasu iya taimakawa wajen zub da jini a cikin wasu mutane, saboda haka ana gargadi.
Tafarnuwa
Kodayake mutane da yawa sun ce sun yarda da "tsire-tsire" yana tabbatar da maganin cutar kyamarar ƙananan zafin jiki, shaidar likita ta wannan matsayi ba ta da kyau kuma ba daidai ba. Shawarar mafi yawan masana: ajiye numfashinka.
Turmeric / Curcumin
Ƙananan shaidar shaidar anecdotal na goyan bayan amfani da wannan ƙwararren dan kabilar Indiya don inganta matakan cholesterol. Curcumin shi ne ɓangaren halitta na turmeric , kuma yana ganin ya yi aiki mafi yawa a matsayin antioxidant - ba a matsayin magani na cholesterol ba. "Ba mu janye abin da ke kan hanyar kiwon lafiyar zuciya," in ji Dokta Edmundowicz.
Soy
Soy kayayyakin , irin su tofu da soya madara, an danganta su da kewayon amfanin lafiyar jiki, ciki har da rage ƙananan ƙwayar cholesterol, amma har yanzu yawancin amfanin da ake amfani da su na ƙwayar soya ba shi da kyau. Masana da yawa sunyi imani cewa ba haka ba ne da kanta, amma soy da ke da fifiko ga sauran kayan da suka fi girma sunadaran gina jiki wanda ya sa ya zama tasiri a rage matakan cholesterol. "Labaran ƙasa shine, lokacin da mutane suka tashi daga madara zuwa madara da soya, suna rage yawan ciwon su," Dokta Edmundowicz ya ce. Ba shan shan madara ba ne wanda ke rage yawan cholesterol din: ba shan madara ba.
Shuka Stanols / Shuka Sterols
Kwayar tsire-tsire da sterols - wanda ake kira phytosterols - ana samun kwayoyi, 'ya'yan itatuwa, kayan lambu, kayan lambu, legumes, tsaba, da hatsi. A wasu lokutan masana'antun abinci sukan kara su da kayan samfuri, irin su salatin dressing, yogurt, da margarine.
Akwai rikice-rikice a kan yadda tasirin waɗannan suke inganta inganta matakan cholesterol , kuma akwai wasu damuwa na tsaro. Ƙungiyar Zuciya ta Amirka ba ta bayar da shawarar waɗannan samfurori ga jama'a ba, amma Tsarin Kwalejin Cholesterol / Adult Treatment III yana bada shawarar su a cikin tsarin da ake ci da abinci mai kyau.
Da'awar cewa masu sintiri masu shuka sterol zasu iya taimakawa wajen rage cututtukan cututtukan zuciya daga Cibiyar Abincin da Drug.
Rawan yisti mai yisti
Red yisti shinkafa ya lashe kyauta kusa da baki daya daga cikin masana don samun damar bunkasa matakan cholesterol. Saboda wannan kayan shinkafa na shinkafa yana kama da wani statin, Dokta Edmundowicz ya ce, "Wannan nau'i ne mai mahimmanci. Na kira shi '' 'statin-equivalent'."
A gaskiya ma, daya daga cikin mahadi a cikin yisti mai yisti shinkafa , da ƙaddarar K, shine mai aiki mai aiki a lovastatin, aka sayar da Mevacor. Tun lokacin da aka samo ƙananan kullin K a kananan ƙananan yisti shinkafa, duk da haka, wasu masu bincike sunyi zaton cewa za'a iya samun ƙarin mahadi a wannan kari wanda zai sa ya zama tasiri sosai. Kuma, kamar yadda Shinto ya nuna, ja yisti shinkafa ne wanda bai dace ba.
Ya kamata a lura da cewa, FDA ta yi mulki a shekarar 1998 cewa ja yisti shinkafa da ke dauke da lovastatin shine samfurin samfurin wanda dole ne a cire daga ɗakunan. Ba za a iya sayar da shi ba idan babu abin da yafi samuwa da nau'ikan albarkatu. K. Sakamakon samfur a 2011 an sami wasu har yanzu suna da yawa. A sakamakon haka, yana da caca a yayin sayan waɗannan samfurori nawa, idan akwai, na mai aiki a cikin samfurin - bisa doka ko doka. Ko ta yaya, tun da ainihin asalinsa yake kama da statins, wannan tsari zai yi amfani idan kuna cinye su: Mata masu juna biyu da marasa lafiya tare da yanayin hanta, misali, ya kamata su yi amfani da yisti mai yisti kawai a karkashin kulawar likita.
Guggulipid
"Ina tsammanin cewa guggulipid zai kasance cikin gida ne kawai bisa ga sunansa," in ji Dr Edmundowicz, "amma kimiyya da ke goyon bayan wannan tsantsa na reshe na myrrh-itace ba kawai yake ba."
Tea
Kodayake shayi , ciki har da koren shayi, an hade shi da wani digo a cikin matakan cholesterol, "ba wata babbar matsala ba ne," in ji Dokta Edmundowicz. "Ba zan iya ba da [shayi] babban yatsa ba."
Niacin kari ga Cholesterol
Niacin , bitamin B3, an san su duka matakan girma na HDL (high lip dens lipoproteins, "good" cholesterol) da kuma ƙananan LDL (lipoproteins low-density, "bad" cholesterol). Niacin, duk da haka, zai iya haifar da fata mai laushi da sauran tasiri . A matsayi mai tsawo, tayi a cikin matakan wasu hanta enzymes, wanda zai iya nuna yiwuwar lalata hanta, a wani lokaci ana gani. "Wasu mutane sun yarda da shi sosai, kuma wasu ba su yarda ba," in ji Shinto.
Wadannan da sauran kari zasu sami tasiri daban-daban a kan mutane daban-daban. Shinto ya haɗu da wasu masana a cikin shawarwari game da yadda suke amfani dasu. "Idan matakan cholesterol ba su canza ba bayan watanni uku [na ƙoƙari ƙarin kari kamar maganin cholesterol], na bada shawara suyi magana da likitan likitansu na farko game da ci gaba da yin amfani da su ," inji ta.
Sources:
"Cibiyar Abinci da Tafiya ta Amirka ta Amincewa da Jama'a." Americanheart.org. Updated 12 ga Agusta, 2015. Ƙungiyar Zuciya ta Amirka.
Daniel Edmundowicz, Jami'ar Pittsburgh Medical Center. Taron waya, 16 Satumba. 2008.
"Kifi da Omega-3 Fatty Acids." Americanheart.org. Updated Yuni 15, 2015. Kungiyar Zuciya ta Amirka.
"Garlic (Allium sativum L.)." N lm.nih.gov. 2/14/2015. Cibiyoyin Lafiya na Ƙasar.
Lynne Shinto, Jami'ar Kimiyya da Kimiyya ta Oregon. Taron waya, 16 Satumba. 2008.
Rawan yisti mai yisti: An Gabatarwa, Cibiyar Nazarin Kasuwanci da Harkokin Kiyaye, NIH. NCCIH Pub Babu .: D475. Updated Yuli 2013.