Hypertrophic Cardiomyopathy: Cutar cututtuka, Dalili, Jiyya da Rigakafin Duba Samfura Don Faɗakarwa Cikin Gaggawa BADA Sanarwa Don Faɗakarwar Yau da kullunKawai A ciki
-
Chaitra Navratri 2021: Kwanan wata, Muhurta, Ibada da Muhimmancin Wannan Bikin -
- Hina Khan tayi Murmushi Tare da Inuwar Green Green Inuwa Da Lebunan tsirara Masu Haskakawa Samun Dubi Kadan Cikin Matakai Masu Sauƙi!
- Ugadi Da Baisakhi 2021: Haɗa Fuskantar Farinka Tare Da Cewa Cewa Masu Cece -cece Na Musamman Na Gargajiya
- Horoscope na yau da kullun: 13 Afrilu 2021
Karka Rasa
- Masu ba da horo na Amurkawa suna jagorantar kwasa-kwasan Ingilishi don masu ilimin Indiya
- Ugadi 2021: Mahesh Babu, Ram Charan, Jr NTR, Darshan da Sauran Taurarin Kudu Suna Aika Fata Ga Fans
- IPL 2021: Ya yi aiki a kan batana bayan an manta da shi a cikin gwanjo na 2018, in ji Harshal Patel
- Faduwar Farashin Zinare Ba Da Damuwa Ga NBFCs ba, Bankuna Suna Bukatar Su Kiyaye
- Lia'idodin AGR Da Latestaukar Hanya mafi Girma na Iya Shafar Sashin Telecom
- Littattafan Mahindra Thar Sun Tsallake Dutsen Mile Dubu Hamsin A Cikin Watanni Shida
- Sakamakon Sakamakon Policeansanda na CSBC Bihar na ablearshe na 2021 Ya Bayyana
- Mafi kyawun wurare 10 don Ziyara A Maharashtra A watan Afrilu
Cholesterol a matakan al'ada abu ne mai mahimmanci ga jiki. Amma yawan cholesterol a jikinka yana sanyawa a jikin bangon cikin jijiyoyin jini, ragewa da kayyade yaduwar jini da kara kasadar kamuwa da ciwon zuciya da sauran yanayin zuciya.
Akwai nau'ikan cholesterol guda biyu, sune, LDL cholesterol (ƙananan lipoproteins, ƙananan cholesterol) da HDL (manyan ƙwayoyin lipoproteins, mai kyau cholesterol). Babban matakin LDL cholesterol sananne ne sananne a matsayin hypercholesterolemia. Wannan nau'in cholesterol yana kara haɗarin cututtukan zuciya da jijiyoyin jini, gami da ciwon zuciya da ciwon zuciya.
Rayuwa mara kyau na cin abinci sau da yawa, rashin motsa jiki, yawan cin abinci mai wadataccen mai, da dai sauransu na ƙara haɗarin mutum na samun yawan matakan cholesterol [1] . Baya ga cututtukan zuciya, ƙananan matakan cholesterol na iya haifar da kiba, shanyewar inna, hawan jini , da dai sauransu
Gwajin jini na iya tantance ko kuna da babban cholesterol, kuma likitanku na iya ba da shawarar motsa jiki ko shan magani ban da yin amfani da ƙoshin lafiya don inganta lafiyar ku gaba ɗaya.
Karanta don sani abinci don rage cholesterol .
fina-finai masu dadi don kallo
Abinci da Cholesterol: Dangantaka Kai tsaye tsakanin Abincin da Kuke Ci da Matakan Cholesterol
Abincin da kuka ci yana da alaƙa kai tsaye da matakan cholesterol [biyu] . Wato, rage cholesterol dinka ta hanyar abincinka hakika yana da sauki. Abinda yakamata kayi shine ka kara kayan marmari, 'ya'yan itatuwa, kwayoyi, tsaba, kifi, da hatsi gaba daya a abincinka, yana taimakawa rage matakan cholesterol dinka da kuma rage makala kayan tarihi 
Duk da yake gujewa abinci mai dauke da sinadarin cholesterol mai yawa na iya zama da amfani ga wasu, hanya mafi inganci kuma mafi inganci don rage matakan cholesterol shine zaɓi abincin da ke ɗauke da kitse mara ƙamshi akan waɗanda ke ɗauke da ƙwayoyin mai [4] . Tabbatar da kula da yawa na mai a cikin abincin da kuma wane nau'i ne suke shiga cikin jiki. Abincin ku yana da tasiri mai tasiri akan cholesterol da sauran abubuwan haɗari.
Daban-daban abinci na taimaka wajan rage matakan cholesterol ta hanyoyi daban-daban. Wasu suna sadar da fiber mai narkewa wanda ke ɗaure ƙwayar cholesterol da wanda ya gabata a cikin tsarin narkewa da 'jan' wadannan daga jiki kafin su shiga zagayawa. Wasu kayan marmari wadanda suke dauke da sterols da stanols zasu taimaka wajen toshe jiki daga karbar cholesterol.
Bari muyi la’akari da wasu nau’ikan abincin da ke taimakawa kasan matakan cholesterol.
1. Almond
Almonds suna cike da ƙwayoyi masu ƙoshin lafiya mai ƙoshin lafiya, ƙwayoyin polyunsaturated da fiber waɗanda ke taimakawa ƙara ƙwanƙwan ƙwayar mai kyau da rage ƙwayar cholesterol mara kyau. Wani bincike da aka gudanar ya gano cewa yawan cin almon a kullum zai taimaka wajen rage yawan sinadarin LDL cholesterol da kashi 3 zuwa 19 cikin dari [5] . Almonds babban abinci ne na kayan ciye-ciye, kuma zaka iya ƙara shi a ciki salads da oatmeal .
2. Waken soya
Mutanen da ke fama da yawan ƙwayar cholesterol za su iya ƙara waken soya a cikin abincinsu, saboda yana da wadataccen furotin na tsire-tsire. Ya ƙunshi manyan ƙwayoyi na sunadarai, bitamin, ma'adanai, da zare wanda zai iya taimakawa rage ƙwayar cholesterol mara kyau. Cin abinci Sau 1 zuwa 2 na waken soya kowace rana zai iya taimaka kare ka daga cututtukan zuciya [6] . Kayan kwaya kamar su wake, wake da kuma kayan lambu suma suna da kyau ga cholesterol.
3. Fuka-fuka
Flaxseeds dauke da fiber mai narkewa, lignans, da omega 3 mai kitse. Dangane da binciken da aka yi game da Nutrition da Metabolism, abin sha mai laushi zai iya rage yawan cholesterol da LDL cholesterol da kashi 12 da kuma kashi 15, bi da bi [7] . Yawancin karatu sun nuna hakan cinye flaxseed kullum zai iya rage yawan cholesterol da ƙananan ƙananan ƙwayoyin cholesterol.
4. Fenugreek Tsaba
Fenugreek tsaba, wanda aka fi sani da methi tsaba, suna da kaddarorin magani kuma suna da kyakkyawar tushen maganin kumburi, antioxidant, da magungunan ciwon sukari. Babban fili a fenugreek da ake kira saponins yana taka rawa wajen rage kwayar LDL cholesterol [8] . Cinyewa Teaspoon zuwa 1 teaspoon na tsaba fenugreek kowace rana .
5. Kwayoyin Coriander
An yi amfani da 'ya'yan kwarya ko' ya'yan diyariya a cikin magungunan Ayurvedic tun zamanin da [9] . Dangane da karatu, tsaba da tsire-tsire na iya taimakawa rage ƙananan ƙwayar cholesterol da triglyceride sosai. Tafasa cokali 2 na tsaba iri iri a cikin gilashin ruwa, tace kayan hadin bayan sanyaya sai a sha sau biyu a rana.
6. Psyllium tuna
Psyllium husk shine tushen tushen fiber mai narkewa wanda ke taimakawa rage LDL cholesterol sosai. A cewar wani bincike, an ba wa mutanen da ke da ƙwayar LDL cholesterol tsakanin 3.36 da 4.91 mmol / L 5.1 g psyllium husk na makonni 26. Sakamakon ya nuna ƙananan ƙwayar LDL cholesterol [10] . Adadin da ake bukata don rage cholesterol shine Giram 10 zuwa 20 na psyllium husk a rana .
Lura : Ana shan Psyllium sau uku a rana, kafin kowane cin abinci, ko dai a cikin kwali ko a matsayin garin foda da kuke haɗuwa da ruwa ko ruwan 'ya'yan itace.
7. Tafarnuwa
Daga cikin wadatar fa'idodi na kiwon lafiya, wannan kayan yaji / ganye yana da, ɗayan fa'idodin kiwon lafiya na farko na tafarnuwa wajen rage cholesterol. Garlic tsantsa na iya taimakawa rage duka cholesterol, kuma matakan LDL da karatu sun tabbatar da cewa shan tafarnuwa a kullum tsawon watanni biyu zai rage matakan cholesterol da rage haɗarin cututtukan zuciya [goma sha] . Shin Zuwa 1 tafarnuwa albasa a kowace rana za ki iya saka shi a cikin kayan kamshi, ko kuma kayan miya.
Lura : Ya kamata a kiyaye abubuwan da ake hada tafarnuwa da tafarnuwa kafin ayi tiyata kuma kada a sha tare da magungunan rage jini.
8. Basil mai tsarki
Basil mai tsarki , wanda aka fi sani da tulsi a Indiya, yana da ɗimbin magungunan magani, ciki har da antioxidant, anti-inflammatory, anti-diabetic, da anti-hypercholesterolemia anticarcinogenic, da sauransu. Nazarin ya nuna cewa tulsi yana hana atherosclerosis a cikin jijiyoyin jini, wanda yake faruwa sakamakon yawan cholesterol [12] . Sha shayi tulsi a kullum ko tauna ganyen tulsi kadan.
9. apean inabi
Mutanen da ke fama da yawan ƙwayar cholesterol na iya cin 'ya'yan inabi. Sun ƙunshi fiber mai narkewa kuma suna da wadataccen pectin wanda shine ɓangaren rage cholesterol. Nazarin ya nuna cewa cin abinci graapeapeapeapea red red na jan ja daya a kullum har tsawon wata daya na iya taimakawa rage LDL cholesterol da kusan kashi 20 cikin ɗari [13] . Amfani da 'ya'yan itace da inabi kuma hanya ce mai kyau don rage matakan cholesterol.
10. Avocado
Avocados shine kyakkyawan tushen ƙwayoyin ƙwayoyin cuta wanda zai iya taimakawa rage LDL cholesterol da haɓaka kyakkyawan cholesterol. Avocados suna da wadataccen bitamin na B, bitamin K, da ma'adanai da yawa. 'Ya'yan itacen kuma suna dauke da tsire-tsire masu tsire-tsire tare da abubuwan rage-cholesterol [14] . .Ara Avo kwarya zuwa salads, tos ko cin 'ya'yan itacen kamar yadda yake.
manyan fina-finan soyayya 20
11. Alayyafo
Alayyafo yana dauke da sinadarin lutein, wanda ke taimakawa wajen rage cholesterol a jiki. Wannan lutein din yana taimakawa hana kamuwa da ciwon zuciya ta hanyar taimakawa bangon jijiyoyin kawar da mamayewar cholesterol wanda ke haifar da toshewar zuciya [goma sha biyar] . Duk da yake dukkan kayan marmari suna ɗauke da zaren ƙananan cholesterol, amma alayyafo babbar hanya ce ta musamman. Cinyewa 1 kofin na alayyafo kowace rana .
12. Duhun Cakulan
Shin kun san cewa cin cakulan mai duhu na iya taimakawa wajen rage yawan cholesterol? Zai iya rage ƙwayar cholesterol mara kyau da haɓaka ƙimar ƙwayar cholesterol mai kyau a cikin jini. Wani ɓangaren da ake kira theobromine da ke cikin cakulan mai duhu shine ke da alhakin tasirin haɓakar HDL na HDL [16] .
13. Man hatsi
Oatmeal sanannen abinci ne na karin kumallo kuma ana ba da shawara ga mutanen da ke da matakan cholesterol sosai. Samun shi kowace rana an nuna ƙananan matakin ƙwayar cholesterol. Babban abun ciki mai narkewa wanda yake cikin oatmeal yana taimakawa ƙananan cholesterol mara kyau (LDL). Fiber yana rage yawan shan kwalastaral a cikin jini, don haka rage haɗarin cutar cututtukan zuciya [17] . Hakanan zaka iya ƙara sha'ir a cikin abincinka don sarrafa cholesterol.
14. Salmon
Salmon yana da omega-3 fatty acid mai suna EPA da DHA, wadanda ke bada kariya daga yawan cholesterol. Salmon yana taimakawa rage triglycerides da haɓaka HDL cholesterol dan kadan, saboda haka rage haɗarin cututtukan zuciya. Cinye akalla 2 sabis na kifin kifi kowane mako don taimakawa kiyaye lafiyar zuciyar ka. Kifin mai, kamar mackerel, shima yana da amfani ga cholesterol [18] .
15. Ruwan lemu
Lemu mai zaki 'ya'yan itace wani abincin cin abinci ne wanda zai iya taimakawa rage ƙananan cholesterol. Masu bincike sun gano cewa ruwan lemu na inganta bayanan jini a cikin mutanen da ke da babban cholesterol saboda kasancewar bitamin C, folate da flavonoids a cikin lemu [19] . Za ka iya sha gilashi na sabo aka sanya ruwan lemu yayin cin abincin safe.
dacewa da ciwon daji tare da sauran alamun
Lura : Ruwan lemun da aka siya da aka adana bashi da fa'ida wajen rage cholesterol.
16. Ganyen Shayi
Shan koren shayi a kullum zai taimaka wajen rage mummunar cholesterol. Abin sha mai lafiya yana da mahadi da yawa waɗanda ke hana shan ƙwayoyin cholesterol a cikin yankin narkewa kuma suna taimakawa cikin fitar ta. Bugu da kari, koren shayi yana da sauran fa'idodi ga lafiya - kamar hana ci gaba da yin abu a jijiyoyin jini. Sha kofi uku zuwa 4 na koren shayi a kullum [ashirin] .
17. Man Zaitun
Man zaitun lafiyayyen mai ne mai wadataccen mai wanda zai taimaka wajen rage yawan matakan cholesterol [ashirin da daya] . Oilara man zaitun a cikin abincinku zai rage haɗarin cututtukan zuciya da bugun jini. Man zaitun ma yana da wadataccen bitamin E wanda yake da kyau ga lafiyar ku baki ɗaya. Yi amfani da man zaitun yayin dafa abinci ko amfani da shi azaman salatin salat daidai ma.
18. Budurwa Kwakwa
Abubuwan haɗin polyphenol masu amfani da ilimin halittu da ke cikin mai ana tsammanin za su taimaka wajen rage yawan matakan cholesterol, triglycerides, phospholipids da LDL. An san shi yana da sakamako mafi kyau fiye da mai na al'ada [22] . Koyaya, koyaushe cinyewa cikin iyakance adadi.
19. Beetroot + Karas + Apple + Ginger
Beetroot yana ɗaya daga cikin manyan abincin da aka ɗora da yawancin bitamin da abubuwan gina jiki. Akwai fa'idodi da yawa na lafiyar wannan jan kayan lambu mai zaki. Misali, gwoza mai narke hanta tana tsarkake jikinmu ta hanyar fitar da abubuwa masu guba, inganta kirgawar jini kuma mafi mahimmanci, yana hana damar bugun zuciya [2. 3] .
A cewar masu bincike, ruwan 'ya'yan itace na iya kiyaye ku daga cututtukan zuciya da na jijiyoyin jini yayin da yake saukar da matakan LDL (mummunan cholesterol) a jiki. Wannan jan ruwan kuma yana da wadataccen ƙarfe, saboda haka yana gina ƙarin haemoglobin a jiki.
yadda ake rage ciki ta hanyar motsa jiki
Girke-girke na ruwan 'ya'yan itace Beetroot don rage mummunan cholesterol:
Yana aiki: 2 Lokacin shiryawa: Minti 5
Sinadaran
- Beetroot- 1 aka yanyanka (ba a kwance ba)
- Karas - 2-3 a yanka (ba a kwance ba)
- Apple- 1 yankakke (ba a kwance ba)
- Ginger- & frac12 inch (peke)
- Baƙin barkono barkono- 1tsp
- Gishiri- tsunkule 1
- An farfashe kankara- don hidima
Kwatance
- Niƙa beetroot, karas, ginger da apple tare.
- Littleara ruwa kaɗan idan an buƙata.
- Ara ruwan 'ya'yan itace ta amfani da matattara.
- Yayyafa garin barkono barkono da gishiri. Dama tare da cokali.
- Sanya garin kankara a cikin gilashi sannan zuba ruwan.
- Ku bauta masa a sanyaye
20. Lemu + Ayaba + Gwanda
Wasu fruitsa canan itace zasu iya taimakawa wajen shawo kan matakan cholesterol mai girma. Misali, lemu, ayaba da gwanda suna da tasiri wajen sarrafa matakan cholesterol mara kyau. Waɗannan fruitsa fruitsan itacen sune tushen asalin bitamin C, zare da baƙin ƙarfe wanda ke inganta gudan jini kuma yana ƙona cholesterol [24] .
Orange, ayaba da gwanda ruwan 'ya'yan itace girke-girke na babban cholesterol:
Yana aiki: 2 Lokacin shiryawa: Minti 5
Sinadaran
- Orange- 2 (rabu)
- Gwanda- Kofi 1 (kwasfa da yankakke)
- Ayaba- 2 (kwasfa da yankakke)
- An farfashe kankara- don hidima
Kwatance
- Haɗa lemu da gwanda.
- Yi amfani da ruwa kaɗan idan an buƙata.
- Rainara wahala tare da taimakon matattara ko kyallin muslin mai tsabta.
- Sanya garin kankara a cikin gilashi sannan zuba ruwan.
- Yi aiki nan da nan.
Baya ga abincin da aka ambata a sama, waɗannan kayan lambu, 'ya'yan itatuwa, kayan ƙanshi da ganye na iya taimakawa rage matakan cholesterol [25] :
- Turmeric
- Albasa
- Cire 'Yarrow
- Cire ganyen Artichoke
- Collard ganye
- Naman kaza Shitake
- Cikakken hatsi
A Bayanin Karshe ...
An ba da shawarar cewa kowane mutum ya ci aƙalla gram 300 na kayan lambu da gram 100 na 'ya'yan itatuwa kowace rana. Canza abincin da zaku ci na iya taimaka wajan rage cholesterol da inganta ƙwayoyin mai a cikin hanyoyin jini.
