Sarrafa da rage cholesterol Ba wai kawai burin da ake so don lafiya ba, amma muhimmiyar mahimmanci don hana cututtuka na zuciya da jijiyoyin jini. Akwai wata hanya ta halitta da tasiri don cimma wannan bisa ga ma'auni tsakanin aikin jiki da abinci mai kyau. Koyaya, a cikin waɗannan ginshiƙai guda biyu, akwai takamaiman abinci da motsa jiki waɗanda ke haɓaka fa'idodin zuwa mafi girma. A cikin wannan labarin, za mu bincika kowane daki-daki da kuke buƙatar sani don kiyaye matakan cholesterol ɗin ku.
Muhimmancin sarrafa cholesterol
Babban cholesterol, musamman LDL ko mummunan cholesterol, na iya haifar da munanan matsalolin lafiya, kamar toshewar arteries da cututtukan zuciya. Kodayake manyan matakan na iya zama na gado, mutane da yawa suna haɓaka su saboda salon rayuwarsu. Saboda haka, yi gwajin jini na yau da kullun Yana da mahimmanci don ganowa da magance duk wani rashin daidaituwa a cikin lokaci. A wasu lokuta, zai zama dole a nemi magunguna, amma waɗannan ba su maye gurbin aikin kiyaye halaye masu kyau ba.
Menene cholesterol?
Cholesterol shine kitse na halitta mai mahimmanci ga jiki. Yana taka muhimmiyar rawa, kamar samuwar hormones, samar da bitamin D da narkewar mai. Duk da haka, akwai manyan nau'i biyu:
- HDL cholesterol (mai kyau): Yana taimakawa wajen kawar da mummunan cholesterol ta hanyar jigilar shi zuwa hanta don kawar da shi.
- LDL (mara kyau) cholesterol: Yana son yin gini akan bangon arteries, yana samar da allunan da za su toshe kwararar jini.
Manufar shine kula da matakan cholesterol mai kyau haɓaka yayin da rage ƙwayar cholesterol mara kyau. A cewar masana, madaidaicin matakan LDL bai kamata ya wuce ba 100mg/dL a cikin mutanen da ba su da haɗari, kuma 70mg/dL a lokuta masu haɗari.
Motsa jiki don kula da rage cholesterol
Hada kai aikin jiki na yau da kullun Yana da mahimmanci don yaƙar cholesterol. Ba kwa buƙatar matsananciyar motsa jiki; Makullin yana cikin daidaito.
Shawarwarin motsa jiki
- Tafiya cikin sauri: Bayar da sa'a ɗaya a rana, daidai kwana biyar a mako, na iya isa ya rage matakan LDL cholesterol. Da zarar an kai matakan al'ada, kwanaki 4 a mako sun isa a kiyaye su.
- Jiki: Wannan cikakken motsa jiki ba wai kawai inganta juriya na zuciya ba amma yana taimakawa wajen rage mummunan cholesterol cikin sauri.
- Hawan keke: Ba lallai ba ne a yi shi a babban tsanani. Yin amfani da keke azaman hanyar sufuri na iya zama hanya mai inganci don kasancewa cikin ƙwazo da lafiya.
- Rawa: Baya ga jin daɗi, rawa yana inganta daidaituwa kuma yana rage damuwa, wanda ke da amfani ga lafiyar zuciya da jijiyoyin jini.
Kyakkyawan dabara ita ce haɗa waɗannan darussan cikin rayuwar yau da kullun. Yi tafiya ko keke don zagayawa, ɗaukar karatun ninkaya ko raye-raye a matsayin abin sha'awa, kuma haɗa su don samun sakamako mafi kyau.
Babban abinci da abinci don rage cholesterol
Ba za a iya samun sarrafa cholesterol ba tare da abincin da ya dace. Cikakkun kitse, da ke cikin samfura irin su soyayyen abinci, man dabino, nama mai kitse da tsiran alade, suna ɗaya daga cikin manyan maƙiya kuma dole ne a maye gurbinsu da mai mai lafiya.
Abincin da aka ba da shawarar don yaƙar cholesterol
- Kwayoyi kamar walnuts da almonds: Wadancan kitse masu lafiya, suna taimakawa inganta matakan HDL cholesterol.
- Avocados: Abubuwan da ke cikin kitsensa na monounsaturated yana rage LDL cholesterol.
- Blue Kifi: Ya ƙunshi omega-3 fatty acids. Ana ba da shawarar shan mackerel, salmon, tuna, herring ko kifi aƙalla sau biyu a mako.
- Abinci mai arziki a cikin anthocyanins: Gabatar da 'ya'yan itatuwa da kayan marmari masu ja ko shunayya, kamar blackberries, blueberries, cherries da beets. Wadannan mahadi suna taimakawa rage LDL cholesterol.
- Fiber mai narkewa: Nemo shi a cikin hatsi, legumes da 'ya'yan itatuwa irin su apples and pears, saboda yana toshe shayar da cholesterol a cikin fili na narkewa.
Una Abincin Bahar Rum, mai arziki a cikin 'ya'yan itatuwa, kayan lambu, dukan hatsi da kuma man zaitun, an nuna cewa suna da tasiri sosai wajen sarrafa cholesterol.
Abincin don gujewa
- Abubuwan da aka sarrafa suna girma a ciki trans mai.
- Sausages da nama tare da babban abun ciki mai yawa.
- Dukan kayayyakin kiwo da abubuwan da aka samo asali masu wadatar kitse masu kitse.
Iyakance cin waɗannan abincin shine muhimmin sashi na gujewa haɓakar LDL cholesterol.
Kula da daidaitaccen abinci da kuma shiga cikin motsa jiki ba kawai inganta matakan cholesterol ba, har ma yana ba da kariya daga cututtukan zuciya. Ko da yake magunguna na iya zama dole a wasu lokuta, zaɓin salon rayuwa mai kyau shine hanya mafi kyau don jin daɗin rayuwa mai cike da lafiya.