Ana samar da cholesterol a hanta kuma yana yin ayyuka da yawa masu mahimmanci. Misali, yana taimakawa wajen magance sassa na ganuwar sel kuma wajibi ne don ci gaban kwayoyin halitta da yawa. Koyaya, kamar kowane abu a cikin jiki, da yawa cholesterol ko cholesterol a cikin ba daidai ba yana haifar da matsaloli. Kamar kitsen, cholesterol ba ya narke cikin ruwa. Madadin haka, jigilar kaya a jiki ya dogara da kwayoyin da ake kira lipoproteins cewa canja wurin bolesterol, bitamin mai narkewa cikin jini.
Kodayake kamfanonin abinci sau da yawa suna tallata samfuran cholesterol, cholester na ci da gaske kawai dan shafe adadin cholesterol a cikin jiki
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Daban-daban nau'in lipoproteins yana shafar lafiyar ta hanyoyi daban-daban. Misali, babban matakin low-yawa Liproroteins (LDL) yana haifar da saka kayan kwalliya a bangon na jini, wanda zai haifar da toshe hanyoyin fasaha, bugun jini, harin zuciya da gazawar ko naƙasasshe. Sabanin haka, ingantacciyar lipoproteins (HDL) taimaka don aiwatar da cholesterol daga farfado da jirgin ruwa da taimakawa hana waɗannan cututtukan. A cikin wannan labarin, za mu kalli hanyoyi da yawa na halitta don haɓaka "kyakkyawan" Cholesterol HDP kuma rage "mummunan" cholesterol LDL.
Sadarwa tsakanin abinci da cholesterol a jini
Haɗin hanta yana haifar da cholesterol da yawa kamar yadda jikin yake buƙata. Ya haɗu da cholesterol tare da mai a cikin ƙarancin ƙarancin lipoproteins (lponpp). Tunda lponp desabal mai zuwa sel a jiki, ya juya ya zama denl LDL ko ƙarancin Liprorotein, wanda ke canja wurin colesterol duk inda ya zama dole. Har ila yau, hanta kuma yana da babban adadin lipoproteins mai yawa (HDL), wanda canja wuri wanda ba a amfani da cholesterol baya cikin hanta. Ana kiran wannan tsari masu ɗaukar ruwa na cholesterol kuma yana kare kan toshe kayan fasaha da sauran cututtukan zuciya. Wasu Lipperoteins, musamman LDL da lponp, suna iya yiwuwa ga lalacewar tsattsauran ra'ayi a cikin tsari da ake kira haushi. Oxidized LDL da lponp sun fi cutarwa ga lafiyar zuciya.
Kodayake kamfanonin abinci sau da yawa suna tallata samfuran cholesterol, cholester na abinci a zahiri ne kawai dan shafe adadin cholesterol a cikin jiki. Wannan ya faru ne saboda gaskiyar cewa hanta tana canza adadin cholesterol da aka samar gwargwadon yadda kuke ci. Lokacin da jikinku yake shan cholesterol sosai daga abincinka, ba a samar da shi a hanta. Misali, a cikin bazuwar binciken, manya 45 sami ƙarin cholesterol a cikin nau'i biyu qwai kowace rana. A ƙarshe, waɗanda suka cinye da sauran cholesterol ba su da babban matakin Jimoletol ko canje-canje a cikin Lipoproteins idan suka ci ƙarancin cholesterol.
Ko da yake Cholesterol na abinci yana shafar matakin cholesterol, wasu samfurori a cikin abincinku na iya yin hakan, kamar tarihin iyali, shan sigari da yanayin rayuwa. Hakanan, wasu zaɓuɓɓukan da yawa na rayuwa zasu iya taimakawa haɓaka HDL mai amfani da rage LDL mai cutarwa. Da ke ƙasa akwai hanyoyi guda 4 na hanyoyi da yawa don haɓaka matakan cholesterol:
Mai da hankali kan mai mai
Ya bambanta da mai mai mai, mai da ba a haɗa su ba aƙalla biyu na guba guda biyu, wanda ke canza yadda ake amfani da su a cikin jiki. Kitsar da Monunsature suna da haɗin biyu kawai. Dukda cewa wasu suna bada shawarar ƙarancin abinci mai ƙoshin mai, binciken ya shafi mutane 10 sun nuna cewa wani abincin mai ƙarancin ƙwayar cuta yana rage matakin ldl mai cutarwa, amma kuma yana rage HDL LDL.
Sabanin haka, abinci tare da babban abun ciki na kitsen mono-da ba a rage lds, amma kuma yana kare matakan lafiya hdl. Nazarin manya 24 tare da babban matakin cholesterol a cikin jini ya zo daidai da mai ƙoshin mai da aka kara yawan cutar HDL.
Hakanan mai kitsenan abu na iya rage hadawan abu da iskar shaka na lipoproteins, wanda ke ba da gudummawa ga toshe hanyoyin fasaha
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Hakanan mai kitsensa na iya rage hadawan abu da iskar shaka na Lipoproteins, wanda ke ba da gudummawa ga toshe hanyoyin. Yi karatu tare da halartar mutane 26 sun nuna cewa sauyawa na kitse Polyunsala da yawa ta hanyar mai da ake amfani da shi da iskar shaka da chatterol. Gabaɗaya, mai kitse mai kyau yana da kyau ga lafiya, tunda suna rage cutarwa cholesterol ldl, ƙara matakin kyakkyawan HDL cholesterol da rage hadada da iskar shaka mai cutarwa. Anan akwai wasu ingantattun tushen mai mai mai. Wasu daga cikinsu ma suna da kyawawan abubuwa masu kitse na Polyunsalaateditated:
Zaitun da man zaitun
Man rapese
Woodings, kamar almon, walnuts, pecan, hazelnut da cashiw
Avocado
Yi amfani da kitsen polyunumated, musamman omee-3
Polyunsaturated mai suna da haɗin biyu sau biyu, wanda ya sa suka nuna a cikin jiki daban fiye da mai mai. Nazarin ya nuna cewa kitsen Polyunumatedated rage "mara kyau" chlesterol ldl kuma rage hadarin cutar zuciya. Misali, nazarin guda ya maye gurbin mai da aka maye gurbinsu a cikin abincin tsofaffi 115 cikin kitsen mai polyunsature tsawon makonni takwas. A karshen, gaba ɗaya matakin cholesterol da cholesterol ldl ya ragu da kusan 10%. Wani binciken ya hada da manya 13,614. Sun maye gurbin kitsan abinci mai cike da kitse tare da kitsen polyunumated, yana ba da kimanin 15% na jimlar kalori. Hadarin cututtukan zuciya na zuciya ya ragu da kusan 20%.
Polyunsature mai ya kuma rage haɗarin Syndrome da nau'in sukari na 2. Wani darasi ya canza abincin manya 420, wanda ya maye gurbin 5% na adadin kuzari daga carbohydrates zuwa kitsen kitse polyunumate. Sun rage matakan glucose a cikin jini da insulin a kan komai a ciki, wanda ke nuna raguwa a cikin haɗarin nau'in sukari na nau'in 2.
Omega-3 mai kitsen acid suna da amfani musamman irin nau'in kitsen polyunsalaateditated. Suna ƙunshe cikin abincin teku da ƙari daga man kifi. Abubuwan da omega-3 suna cikin manyan kifaye masu yawa a cikin kifi mai, kamar kifi, da mackerel, da herring tuna a cikin mollusks, ciki har da shrimps. Sauran tushen Omega-3 sun hada da tsaba da kwayoyi na itace, amma ba gyada ba.
Guji transjirov
Transjira sune mai kitse wanda ba a daidaita da shi ba wanda aka gyara ta amfani da tsari da ake kira hydrogenation. Ana yin wannan ne don haka kitsen da ba a sanya shi a cikin mai kayan lambu ba su da tabbaci kamar sinadaran. Marrogines da yawa marrarnes da gajeriyar an yi su da wani abu mai hydrogenated mai. Masu kawo canji sun karɓi gaba ɗaya, amma a zazzabi a daki kasance da ƙarfi. Abin da ya sa kamfanonin abinci suka yi amfani da Transgiraira a cikin samfurori kamar yadawa, kayan marmari da kukis - suna ba da abubuwa masu mai da ba a sansu ba.
Abin takaici, wani bangare hydrogenated Transgira ana sarrafa shi a cikin jiki daban fiye da sauran kitsen, kuma ba ta hanya mafi kyau ba. Trans-Fats ta ƙara yawan cholesterol da LDL, amma rage amfani HDL don cin abinci × 20%. Batun nazarin lafiyar duniya ya nuna cewa Transjira na iya haifar da kashi 8% na cutar cututtukan da ke duniya. Wani binciken ya nuna cewa doka ta iyakance Transgraira a New York zai rage mace mace-mace daga cututtukan zuciya da 4.5%. A Amurka kuma a cikin yawan adadin sauran ƙasashe, ya kamata kamfanonin abinci ya kamata su nuna adadin damar da ke cikin samfuran abinci.
Koyaya, waɗannan lakunan suna iya ɓatar da su saboda ana iya zagaye su a wani ƙaramin gefen idan adadin shigarwar da ke bautar da gram 0.5. Wannan yana nufin cewa wasu samfuran suna da samfuran Transgira, kodayake alama suna nuna "0 grams na harsuna don rabon". Don guje wa wannan abin zamba, karanta sinadaran ban da lakabin da ke da iko. Idan samfurin ya ƙunshi "partially hydrogenated man", yana nufin cewa akwai ma'amala a ciki, kuma ya kamata a guji.
Ci fiber fiber
Fiber masu narkewa shine rukuni na mahadi daban-daban a tsire-tsire waɗanda ke narkar da ruwa kuma waɗanne mutane ba za su narke ba. Koyaya, amfani ƙwayoyin cuta masu amfani a cikin hanjin ku na iya narke fiber da lu'uwa. A zahiri, suna buƙatar shi don ikon kansu. Waɗannan ƙwayoyin cuta masu amfani, wanda kuma ake kira probropotens, rage adadin lipropote, LDL da lponp. A cikin binciken da ya shafi manya 30, karbar 3 na abinci mai gina jiki tare da rana na makonni 12 da aka saukar da LDL ta 18%. Wani nazarin karin kumallo ya haskaka da karin kumallo da ya fusata ta fiber fiber daga pectin yana rage ldl ta 4%, da kuma fiber daga psylulium yana rage ldl ta 6%.
Amfanin fiber solubble rage haɗarin cuta. Babban bita da yawa na karatu ya nuna cewa babban yawan biyu na fiber mai narkewa da kuma insolble fiber na mutuwa har tsawon shekaru 17 da kusan 15%. Wani binciken da ya shafi fiye da manya 350,000 suka nuna cewa wadanda suka ci mafi yawan fiber daga hatsi da hatsi 150% kasa da su mutu yayin karatun shekara 14. Wasu daga cikin mafi kyawun hanyoyin fiber na fiber sun haɗa da wake, Peas da lentils, 'ya'yan itatuwa, hatsi da samfuran hatsi.