Rage cholesterol yana da mahimmanci saboda cutarwar da zai iya haifar da jiki. Ana samun Cholesterol a cikin hanta kuma yana da ayyuka masu mahimmanci. Alal misali, yana taimakawa wajen kiyaye ganuwar sel. Wajibi ne don yin hormones da yawa. Amma kamar wani abu a cikin jiki, yawan ƙwayar cholesterol yana haifar da matsaloli.
Kamar mai, cholesterol baya narkewa a cikin ruwa. Don jigilar jiki a ko'ina cikin jiki, cholesterol a cikin jini ya dogara da kwayoyin da ake kira lipoproteins waɗanda ke ɗauke da mai da bitamin masu narkewa.
Daban-daban na lipoproteins suna da tasiri daban-daban akan lafiya. Misali, yawan sinadarin lipoprotein mara nauyi (LDL) yana haifar da tarin cholesterol wanda zai iya haifar da atherosclerosis, bugun jini, bugun zuciya, da gazawar koda.
Sabanin haka, babban adadin lipoprotein (HDL) yana taimakawa cire cholesterol daga bangon jirgin ruwa. Wannan yana tabbatar da rigakafin cututtuka.
Abin da za a yi don rage cholesterol
Alamar da ke tsakanin abinci da cholesterol na jini
Hanta tana samar da cholesterol mai yawa kamar yadda jiki ke buƙata. Yana tattara kitse da cholesterol a cikin lipoproteins masu ƙarancin yawa (VLDL).
Kamar yadda VLDL ke aika mai zuwa sel a ko'ina cikin jiki, an canza shi zuwa LDL mai yawa, ko ƙananan lipoprotein mai yawa, wanda ke ɗaukar cholesterol lokacin da ake buƙata.
Hanta tana danne babban adadin lipoprotein (HDL), wanda ke ɗaukar cholesterol da ba a yi amfani da shi ba zuwa hanta. Wannan tsari shi ake kira reverse cholesterol transport. Yana ba da kariya daga atherosclerosis da sauran cututtukan zuciya.
Wasu lipoproteins, musamman LDL da VLDL, sun kasance suna lalacewa ta hanyar radicals kyauta a cikin tsarin da ake kira oxidation. Oxidized LDL da VLDL sun ma fi cutar da lafiyar zuciya.
Cholesterol daga abinci a zahiri yana da ƙaramin tasiri akan adadin cholesterol a cikin jiki. Hakan ya faru ne saboda hanta tana canza adadin cholesterol da take yi dangane da yawan cin abinci. Lokacin da jikinmu ya sha cholesterol mai yawa daga abinci, ana samun ƙasa a cikin hanta.
Yayin da cholesterol na abinci yana da ɗan tasiri akan matakan cholesterol, sauran abinci na abinci kamar kwayoyin halitta, shan taba, da salon rayuwa na iya cutar da yanayin.
Hakanan, wasu zaɓuɓɓukan salon rayuwa suna taimakawa haɓaka HDL mai fa'ida da ƙananan LDL mai cutarwa.
Me ke kawo yawan cholesterol?
Abubuwan da ke biyo baya sune mafi yawan abubuwan da ke shafar matakan cholesterol;
Abincin da ke da wadataccen kitse da mai: Yin amfani da waɗannan abinci akai-akai na iya haɓaka matakan LDL cholesterol.
Yawan nauyi: Yin kiba yana haifar da rage ƙwayar cholesterol mai kyau da haɓaka mummunan cholesterol.
Rashin aiki: Rashin motsa jiki da zama na zaune yana iya haɓaka matakan LDL.
Shekaru: Matsayin cholesterol (LDL) yawanci yana farawa bayan shekaru 20.
Halitta: Wadanda ke da tarihin iyali na high cholesterol suna da haɗari ga wannan yanayin.
Hanyoyin Rage Cholesterol
Ku ci monounsaturated fats
Ba kamar cikakken kitse ba, akwai aƙalla haɗin sinadarai guda biyu wanda ke canza yadda ake amfani da kitsen da ba a cika ba a cikin jiki. Kitse masu monounsaturated suna da alaƙa biyu kawai.
Cin kitse ɗaya ɗaya yana rage LDL mai cutarwa yayin kiyaye matakan HDL lafiya.
Wadannan fats na iya rage oxidation na lipoproteins, wanda ke taimakawa ga atherosclerosis.
Gabaɗaya, kitsen monounsaturated suna da lafiya yayin da suke rage ƙwayar cholesterol LDL mai cutarwa, suna haɓaka cholesterol mai kyau na HDL kuma suna rage iskar oxygen mai cutarwa.
Zaitun da kuma zeytinyaäÿä ±Kwayoyi kamar avocado, man canola, almonds, walnuts, hazelnuts, da cashews sune tushen tushen kitse guda ɗaya.
Yi amfani da polyunsaturated fats, musamman Omega 3
Polyunsantated kits da yawa suna da ɗaukakawa sau biyu waɗanda ke sa su halayyar jiki fiye da mai cike da kitse.
Nazarin ya nuna cewa kitse mai yawa yana rage "mara kyau" LDL cholesterol da haɗarin cututtukan zuciya.
Polyunsaturated fats kuma yana rage haɗarin ciwon rayuwa da nau'in ciwon sukari na 2.
Omega 3 fatty acid Wani nau'in kitse ne wanda ke da lafiyar zuciya musamman. Ana samunsa a cikin abincin teku da kariyar mai na kifi.
Ana samun kitsen Omega 3 a cikin kifaye masu kitse kamar salmon, mackerel, herring, tuna, da shellfish, gami da jatan lande. Sauran hanyoyin samun omega 3 sune tsaba da goro.
Ku ci fiber mai narkewa
Fiber mai narkewa wani nau'in fiber ne wanda ƙwayoyin cuta masu amfani da ke zaune a cikin hanji za su iya narkewa.probiotic Waɗannan kyawawan ƙwayoyin cuta, waɗanda kuma aka sani da LDL da VLDL, suna da tasiri wajen rage nau'ikan lipoprotein masu cutarwa, wato cholesterol.
Fiber mai narkewa yana rage haɗarin cututtuka. Mafi kyawun tushen fiber mai narkewa sun haɗa da wake, Peas, lentil, 'ya'yan itace, hatsi da hatsi gabaɗaya.
Yi amfani da ganye da kayan yaji wajen dafa abinci
Bincike ya nuna cewa yawan amfani da tafarnuwa, turmeric da ginger a kai a kai yana da tasiri wajen rage cholesterol.
Tsire-tsire na magani sun ƙunshi antioxidants waɗanda ke hana iskar shaka na LDL cholesterol. Yana rage samuwar plaque a cikin arteries.
Ganye da kayan yaji irin su thyme, sage, mint, cloves, allspice, kirfa, marjoram, dill, da coriander suna samar da adadin antioxidants masu yawa. Yana ba da gudummawa sosai don rage ƙwayar cholesterol mara kyau.
Kauce wa wucin gadi trans fats
Fat-fat na faruwa a zahiri a cikin jan nama da kayayyakin kiwo. Abincin da aka sarrafa ya ƙunshi kitse na wucin gadi.
Artificial trans fatsAna samar da shi ta hanyar hydrogenating ko ƙara hydrogen zuwa kitsen da ba a cika ba, kamar mai kayan lambu, don canza tsarin su da ƙarfi a cikin zafin jiki.
Bincike ya nuna cewa cin kitse na wucin gadi yana haifar da mummunan cholesterol kuma yana rage cholesterol mai kyau. Wannan yana ƙara haɗarin cututtukan zuciya.
Lura da kalmomin "ɓangarorin hydrogenated" a cikin jerin abubuwan sinadaran. Wannan kalmar tana nuna cewa abincin yana ɗauke da fats kuma ya kamata a guji.
Ba cikakken kitse ba ne kawai ke tada cholesterol. Cin sukari da yawa zai iya yin haka.
Ku ci abinci marar sukari a duk lokacin da zai yiwu. Kada ku ci abinci mai ɗauke da kayan zaki na wucin gadi kamar babban syrup masarar fructose.
Ku ci salon Bahar Rum
Abincin Bahar Rum Yana da wadata a cikin man zaitun, 'ya'yan itatuwa, kayan lambu, goro, hatsi gabaɗaya da kifi. Yana da ƙarancin jan nama da yawancin kayan kiwo.
Barasa, yawanci a cikin nau'in jan giya, ana cinye shi cikin matsakaici tare da abinci.
Irin wannan nau'in abincin yana da matukar amfani ga lafiyar zuciya, saboda yana dauke da abinci mai taimakawa wajen rage cholesterol.
Nazarin ya nuna cewa bin tsarin cin abinci na Bahar Rum na akalla watanni uku yana rage LDL cholesterol da matsakaita na 8,9 MG kowace deciliter (dL).
Hakanan yana rage haɗarin kamuwa da cututtukan zuciya da kashi 52% da haɗarin mutuwa da kashi 47% idan ana gudanar da shi na akalla shekaru huɗu.
ga koren shayi
Koren shayiAna samun shi ta hanyar dumama da bushewar ganyen Camellia sinensis shuka.
Nazarin dabbobi ya nuna cewa koren shayi yana taimakawa rage ƙwayar cholesterol ta hanyar rage yawan hanta na LDL da ƙara cirewa daga jini.
Koren shayi kuma yana da wadataccen sinadarin antioxidants.
Yana hana LDL cholesterol daga zama oxidized da kafa plaques a cikin arteries.
motsa jiki
Motsa jiki yana da amfani ga lafiyar zuciya. Yana taimakawa yaki da kiba. Hakanan yana da tasiri a rage ƙwayar LDL cholesterol mai cutarwa kuma yana ƙaruwa HDL mai amfani.
Tafiya Yayin da ƙananan motsa jiki, irin su motsa jiki mai tsanani, yana ƙaruwa HDL, yin aikin ya fi tsayi kuma ya fi girma yana ƙaruwa da amfani.
rasa nauyi
Abinci mai gina jiki yana shafar yadda jiki ke sha kuma yana samar da cholesterol.
Gabaɗaya, asarar nauyi yana da fa'ida biyu akan cholesterol ta haɓaka HDL mai amfani da rage LDL mai cutarwa.
Kar a sha taba
Shan taba yana kara haɗarin cututtukan zuciya. Ɗayan su shine canza yadda jiki ke sarrafa cholesterol.
Kwayoyin rigakafi a cikin masu shan taba ba za su iya dawo da cholesterol cikin jini don ɗauka ta bangon jirgin ruwa ba. Wannan lalacewa yana da alaƙa da kwalta ta taba maimakon nicotine.
Waɗannan ƙwayoyin rigakafi marasa aiki suna ba da gudummawa ga toshewar arteries a cikin masu shan taba.
Barin shan taba na iya juyar da waɗannan illolin cutarwa.
amfani da kari
Akwai kwakkwarar shaida cewa man kifi da fiber mai narkewa suna da tasiri wajen rage cholesterol da inganta lafiyar zuciya.
Wani kari,coenzyme Q10Kodayake ba a san fa'idodinsa na dogon lokaci ba tukuna, yana nuna alƙawarin rage cholesterol.
Maganin Ganyayyaki Ga Ƙananan Cholesterol
Hakanan zaka iya amfani da hanyoyin ganyayyaki masu zuwa don rage cholesterol.
lemon tsami mai mahimmanci
Sai ki zuba man lemun tsami digo biyu a cikin gilashin ruwa a gauraya sosai. domin wannan.
Ya kamata ku sha wannan ruwan sau biyu a rana.
Lemon muhimmanci man ana amfani da ta analgesic da anti-mai kumburi effects. Yana taimakawa wajen rage cholesterol da faɗaɗa hanyoyin jini don kwararar jini mara yankewa.
bitamin
An san bitamin B3, E da C don rage matakan cholesterol na jini. An samo ƙarin bitamin C don rage matakan LDL.
Vitamins B3 da E suna taimakawa wajen yakar cututtukan cholesterol masu yawa kamar atherosclerosis ta hanyar rage tarin cholesterol a cikin arteries.
Abincin da ke cikin waɗannan bitamin sun haɗa da 'ya'yan itatuwa citrus, ganye mai ganye, kaza, namomin kaza, tuna, almonds, da dankali mai dadi.
Man kwakwa
Kuna iya amfani da man kwakwa a cikin abinci da salads.
Zaku iya maye gurbin man girki da man kwakwa.
Man kwakwaAn san yana ƙara yawan matakan cholesterol mai kyau a cikin jini. Wannan yana taimakawa rage mummunan cholesterol. Hakanan yana kiyaye nauyi a ƙarƙashin kulawa kuma yana ba da kariya daga cututtukan zuciya.
tafarnuwa
Ƙara yankakken tafarnuwa zuwa jita-jita.
Hakanan za'a iya tauna tafarnuwa kwasfa.
Ya kamata ku sha tafarnuwa kullum.
tafarnuwayana dauke da sinadari mai suna allicin, wanda sai an daka shi sai a saki. An san wannan fili don rage ƙwayar cholesterol ta dabi'a.
Koren shayi
Sai ki zuba koren shayin cokali daya a cikin kofi daya a kawo shi ya tafasa.
Bayan tafasa na minti 5, tace.
Idan shayin ya dan huce sai a zuba zuma a ciki. Domin lokacin zafi.
Ya kamata ku sha wannan sau uku a rana.
Koren shayiƘarfin ƙarfinsa na antioxidant shine saboda kasancewar epigallocatechin gallate (EGCG), wanda ke taimakawa rage mummunan cholesterol.
Yogurt
Ku ci kwano na yogurt probiotic a rana. Yogurt na probiotic ya ƙunshi kyawawan ƙwayoyin cuta waɗanda ke haɓaka lafiyar hanji kuma suna taka muhimmiyar rawa wajen rage cholesterol a zahiri.
chia tsaba
Ya kamata ku sha 'ya'yan chia kowace rana don rage cholesterol.chia tsabaYana da tushen albarkatu na omega 3 fatty acid wanda ke taimakawa rage matakan cholesterol da haɗarin cututtukan zuciya.
ruwan 'ya'yan itacen inabi
A sha gilashin ruwan 'ya'yan innabi da aka matse sabo sau 1 zuwa 2 a rana, zai fi dacewa bayan kowane abinci.
garehulya ƙunshi abubuwa masu gina jiki iri-iri. Yana ba jiki ma'adanai kamar bitamin C, fiber, magnesium da potassium. Ƙarfin ƙarfin antioxidant mai ƙarfi na innabi, tare da ingantaccen tsarin abinci mai gina jiki, yana da kyau don rage cholesterol.
Ruwan lemu
A sha gilashin ruwan lemu da aka matse sabo sau 2 zuwa 3 a rana.
Bisa ga binciken da aka buga, na yau da kullum da kuma dogon lokaciruwan 'ya'yan itace orange An gano cin abinci don rage matakan cholesterol da haɗarin kamuwa da cututtukan zuciya.
Ruwan rumman
Gilashin da aka shirya saboruwan rummanSha wannan sau 1 zuwa 2 a rana.
Ruman ya ƙunshi manyan matakan antioxidants idan aka kwatanta da koren shayi da jan giya. Wadannan antioxidants suna taimakawa wajen rage mummunan cholesterol, wanda ke hana cututtukan zuciya.
A sha gilashin lemun tsami sau ɗaya a rana, zai fi dacewa kowace safiya a kan komai a ciki.
Lemon tsami Yana da wadataccen tushen bitamin C da antioxidants. Wannan magani ne mai inganci don rage mummunan cholesterol da haɓaka asarar nauyi.
Apple cider vinegar
Ƙara cokali ɗaya na apple cider vinegar a gilashin ruwan dumi sannan a gauraya sosai.
Ƙara zuma a cikin wannan cakuda kuma ku sha.
Sha wannan maganin sau ɗaya a rana ko kowace rana don sakamako mafi kyau.
Apple cider vinegar Ya ƙunshi acetic acid da pectin. Acetic acid yana taimakawa wajen rasa nauyin jikin da ba'a so wanda yake da alaƙa da high cholesterol, yayin da mummunan cholesterol (LDL) yana jingina kansa ga pectin (fiber) na apple cider vinegar kuma yana kawar da shi daga jiki.
'Ya'yan flax
Ki zuba cokali guda na fulawa a cikin gilashin ruwan dumi ko madara a gauraya sosai.
Za a iya ƙara zuma a gauraya don ƙara daɗin dandano. A yanzu.
Ya kamata ku yi haka sau ɗaya a rana.
'Ya'yan flaxya ƙunshi lignan mai suna secoisolariciresinol diglucoside (SDG), wanda ke taimakawa rage ƙwayar cholesterol kuma yana rage haɗarin kamuwa da cututtukan hanta.
ruwan 'ya'yan itace seleri
Mix biyu seleri stalks da rabin gilashin ruwa.
Ki tace ki zuba zuma a cikin ruwan seleri da aka tace.
A sha gilashin wannan ruwan kuma a sanya ragowar ragowar.
Ya kamata ku sha gilashin ruwan 'ya'yan itace seleri sau 1-2 a rana.
Seleri Yana da wadataccen tushen antioxidants kuma yawan amfani da shi na yau da kullun yana da tasiri wajen rage mummunan cholesterol.
Abincin da ke Rage Cholesterol
Cutar da ta fi kashe mutane a yau ita ce cututtukan zuciya. Ana ganin mace-mace masu nasaba da cututtuka a duniya galibi daga cututtukan zuciya. Yawan cholesterol yana haifar da cututtukan zuciya. Babban triglycerides kuma yana ƙara haɗari. Daidaita matakan cholesterol yana rage haɗarin cututtukan zuciya. Abincin da ke rage cholesterolyana samun mahimmanci.
Yana da wadata a cikin fiber. Ya ƙunshi adadi mai yawa na furotin da ma'adanai.
Sauya kayan lambu da naman da aka sarrafa da kuma wasu tsattsauran hatsi na rage haɗarin cututtukan zuciya.
avocado
avocado Yana da matukar gina jiki. Yana da 'ya'yan itace mai arziki a cikin bitamin da ma'adanai.
Yana daya daga cikin abincin da ke rage cholesterol saboda yana da wadataccen tushen mai da fiber.
Kwayoyi
Kwayoyi Yana da yawan gina jiki. Yana ƙunshe da babban kaso na kitsen monounsaturated.
Kwayoyi na dauke da sinadarin omega 3, wadanda suke da muhimmanci ga lafiyar zuciya.
Kwayoyi suna dauke da phytosterols.
Wannan fili na shuka, wanda ya yi kama da cholesterol, yana taimakawa rage cholesterol ta hanyar hana sha a cikin hanji.
Kwayoyi sun ƙunshi magnesium, potassium da calcium. Wadannan ma'adanai suna rage haɗarin cututtukan zuciya ta hanyar rage hawan jini.
kifi mai mai
Kifi,mackerelKifi mai mai irin su trout yana da wadatar omega 3 fatty acids.
Omega 3 fatty acid yana inganta lafiyar zuciya, yana haɓaka cholesterol mai kyau kuma yana rage haɗarin bugun jini.
hatsi
Wani bincike mai zurfi ya nuna cewa dukan hatsi yana rage haɗarin cututtukan zuciya.
Dukan hatsi da dukan hatsi sun ƙunshi ƙarin mahadi na shuka fiye da waɗanda aka tace. Ya fi wadata a cikin bitamin da ma'adanai.
Duk da yake abinci na hatsi gabaɗaya yana da amfani ga lafiyar zuciya, biyu musamman sun fice a matsayin abinci masu rage cholesterol.
Hatsi: Oats, wanda ya ƙunshi beta-glucan, nau'in fiber mai narkewa, yana da ikon rage cholesterol.
garaya: Sha'ir, wanda ke da wadata a cikin beta-glucan, yana taimakawa wajen rage mummunan cholesterol.
'Ya'yan itãcen marmari
Cin 'ya'yan itace kyakkyawan abinci ne ga lafiyar zuciya. Tun da yake yana da wadata a cikin fiber, yana da kyau don rage cholesterol.
Wajibi ne a ci 'ya'yan itace don hana samuwar cholesterol a cikin hanta.
Dark cakulan da koko
Dark cakulanBabban sashi shine koko. Akwai bincike cewa koko da cakulan duhu abinci ne masu rage cholesterol.
Dalilin da yasa cakulan mummunan tasiri ga lafiyar zuciya shine sukarin da ke cikinsa. Don haka, zaɓin cakulan ku yakamata ya zama cakulan duhu mai ɗauke da 75-80% koko.
tafarnuwa
tafarnuwa Yana ƙunshe da mahadi masu ƙarfi irin su babban sinadari mai aiki allicin.
Yawancin bincike sun nuna cewa tafarnuwa na rage hawan jini ga masu hawan jini.
Ko da yake ba shi da tasiri kamar hawan jini, yana kuma taimakawa wajen rage mummunan cholesterol.
kayan lambu
Kayan lambu suna da ƙarancin adadin kuzari kuma suna da wadatar fiber da antioxidants.
Pectin, wanda ake samu a cikin apples and lemu kuma yana rage yawan cholesterol, shima yana cikin wasu kayan lambu. Okra, eggplant, karas, dankalin turawa, kayan lambu ne masu wadata da pectin.
Kayan lambu kuma suna ba da adadin mahaɗan tsire-tsire masu lafiya. Wadannan mahadi suna da fa'idodin kiwon lafiya da yawa, musamman a cututtukan zuciya.
shayi
shayi; Ya ƙunshi mahimman abubuwan shuka don kare lafiyar zuciya.
Akwai nau'ikan shayi daban-daban kamar shayin baki, kore da fari, kowannensu yana da fa'idojin kiwon lafiya daban-daban. Abubuwa biyu masu zuwa a cikin abin da ke cikin shayin da ke samar da waɗannan fa'idodin sune:
Catechin: Catechin wani abu ne wanda ke taimakawa kare zuciya ta hanyoyi da yawa. Yana kunna nitrite oxide, wanda ke da mahimmanci ga hawan jini mai kyau. Har ila yau yana hana zubar jini ta hanyar hana hadawar cholesterol da sha.
quercetin: Yayin inganta lafiyar jijiyoyin jini, yana hana kumburi.
kore kayan lambu
Duk kayan lambu suna da kyau ga zuciya, ammakore kayan lambuYana da ƙarin fa'idodin lafiyar zuciya.
Ganyen ganye kamar Kale da alayyahu sun ƙunshi wani sinadari mai suna lutein. Wannan yana rage haɗarin cututtukan zuciya.
Koren ganyen kayan lambu; Yana rage fitar da sinadarin bile acid wanda ke samar da karin cholesterol.
A saboda wannan dalili, yana bayyana azaman abincin da ke rage cholesterol.
karin budurwa man zaitun
wani muhimmin bangare na abinci na Bahar Rumkarin budurwa man zaitunYana daya daga cikin mahimman mai don kare lafiyar zuciya. Wadanda ke amfani da man zaitun a abinci suna da ƙarancin haɗarin kamuwa da cututtukan zuciya da kashi 30%.
Man zaitun, wanda ke da wadataccen kitse mai yawa, yana taimakawa wajen haɓaka matakan cholesterol masu kyau, waɗanda ba su da yawa. Abubuwan da ke cikin polyphenols suna rage kumburi.
HDL - Yadda ake haɓaka Cholesterol mai kyau
Cholesterol wani bangare ne mai mahimmanci na jiki, amma yawan adadin zai iya haifar da cututtukan zuciya. Kyakkyawan cholesterol (HDL) yana taimakawa wajen daidaita cholesterol mara kyau. Akwai wasu canje-canjen salon rayuwa waɗanda ke haɓaka cholesterol mai kyau.
Menene HDL cholesterol?
Babban cholesterol, wanda ya haɗa da HDL, LDL, da triglycerides, yana auna jimlar adadin cholesterol a cikin jinin ku. A daya hannun, jimlar cholesterol yafi ƙunshi LDL ko "mummunan" cholesterol. Babban matakan LDL, ko ƙananan lipoprotein mai yawa, yana haifar da tarin plaque a cikin arteries, yana ƙara haɗarin cututtukan zuciya da bugun jini. Hakanan LDL yana ƙara haɗarin cututtukan jijiya na gefe, wanda ke faruwa lokacin da plaque ya taso a cikin jijiya wanda ke ɗaukar jini zuwa ƙafafu kuma ya rage shi. Mafi girman matakin HDL ɗinku, ƙananan LDL ɗinku zai kasance.
Mafi yawan lipoprotein cholesterol, ko HDL, ana kiransa "mai kyau" cholesterol. Lipoproteins masu yawa sune masu zazzagewar cholesterol waɗanda ke kama ƙwayar cholesterol da ke yawo da yawa kuma su kai shi hanta inda ta karye sosai.
An rarraba HDL azaman rukunin barbashi maimakon nau'in barbashi ɗaya. HDL ta ƙunshi lipids (fats), cholesterol, da kuma sunadaran (wanda ake kira apolipoproteins), amma wasu suna da siffar zobe wasu kuma masu siffar zobe. Wasu nau'ikan HDL suna cire cholesterol mai cutarwa daga magudanar jini, yayin da wasu ke zaman kansu da cholesterol.
Low HDL cholesterol ya fi cutarwa fiye da ƙananan LDL cholesterol. Idan matakin HDL na namiji bai wuce milligrams 40 na cholesterol a kowace deciliter jini ba kuma matakin HDL na mace bai wuce milligram 50 a kowace deciliter jini ba, haɗarin kamuwa da cuta, musamman cututtukan zuciya, yana ƙaruwa. Sabili da haka, yana da amfani don ƙara matakan HDL cholesterol, waɗanda suke da ƙananan.
Yadda za a tada HDL cholesterol ta dabi'a?
Kar a sha taba
Shan taba yana kara tsananta matsalolin lafiya da yawa, kamar rage cholesterol HDL.
Hakanan yana rage matakan HDL, yana ƙara haɗarin cututtukan zuciya na zuciya.
ci gaba
Ɗaya daga cikin fa'idodin motsa jiki da yawa shine haɓaka matakan HDL cholesterol.
rasa nauyi
Ga wadanda ke da kiba, rage kiba na taimakawa wajen tada HDL cholesterol.
Ga kowane fam shida da kuka rasa, HDL ɗinku na iya tashi da milligram ɗaya a kowace deciliter.
A sha lafiyayyen kitse
Guji fatun da ake samu a cikin soyayyen abinci don haɓaka matakan HDL ɗin ku.
A gefe guda kuma, ya kamata ku ci abinci mai lafiya kamar avocado, man zaitun, almonds da salmon.
Kitse masu lafiya suna haɓaka cholesterol HDL, yayin da rage yawan kitse na taimakawa wajen daidaita matakan LDL cholesterol. Wannan yana kare lafiyar zuciya.
Iyakataccen carbohydrates mai ladabi
Carbohydrates masu ladabi irin su farin burodi da sukari suna da illa ga HDL.
Idan kuna shan barasa, koyaushe ku kasance cikin matsakaici. Zai fi kyau kada a yi amfani da shi kwata-kwata.
Yayin da yawan shan barasa yana rage matakan HDL, yana lalata lafiyar gabaɗaya.
Ƙara yawan niacin
niacinbitamin B ne wanda ke taimakawa jiki canza abinci zuwa makamashi. Hakanan yana ba da gudummawa ga lafiyar tsarin narkewa, tsarin jijiyoyin jiki, fata, gashi da idanu.
Kodayake yawancin mutane suna samun isasshen niacin daga abincinsu, ana amfani da niacin don haɓaka ƙananan matakan HDL. Kariyar niacin na iya ƙara HDL cholesterol da fiye da 30%.
Cholesterol yana da ayyuka masu mahimmanci a cikin jiki, amma idan ya fita daga sarrafawa, yana iya haifar da toshewar arteries da cututtukan zuciya.
Low-density lipoprotein (LDL) yana da haɗari ga lalacewa mai lalacewa kuma yana ba da gudummawa ga mafi yawan cututtukan zuciya. Sabanin haka, babban adadin lipoprotein (HDL) yana ba da kariya daga cututtukan zuciya ta hanyar jigilar cholesterol ta hanyar bangon jirgin ruwa zuwa hanta.
Idan cholesterol ɗin ku ya fita daga ma'auni, tsarin rayuwa shine layin farko na jiyya. Fat ɗin da ba a cika ba, fiber mai narkewa, da sterols na shuka da stanols na iya ƙara haɓaka cholesterol mai kyau na HDL kuma suna taimakawa rage mummunan LDL cholesterol.
