Tare da inganta yanayin rayuwa, matakin lipids na jini yana ƙaruwa. Shin gaskiya ne cewa cin abinci da yawa zai sa lipids na jini su tashi?

Da farko, bari mu san menene lipids na jini

Akwai manyan hanyoyin guda biyu na lipids a cikin jinin mutum:

Ɗaya shine haɗakarwa a cikin jiki. Hanta, ƙaramin hanji, kitse da sauran kyallen jikin ɗan adam na iya samar da lipids na jini, wanda ke wakiltar kusan kashi 70%-80% na jimlar lipids na jini. Wannan ɓangaren yana da alaƙa da abubuwan gado.
Na biyu kuma shine abinci. Abinci muhimmin abu ne da ke shafar sinadarin lipids a cikin jini. Idan ka ci kifi gaba ɗaya, ka ci nama bayan catty, sannan ka sha barasa bayan akwati, sinadarin lipids a cikin jini zai ƙaru cikin sauƙi.
Bugu da ƙari, munanan salon rayuwa, kamar ƙaramin motsa jiki, zama na dogon lokaci, shan giya, shan taba, damuwa ta hankali ko damuwa, da sauransu, duk suna iya haifar da ƙaruwar sinadarin lipids a cikin jini.

Haɗarin ƙaruwar lipids a cikin jini:

1. Yawan kitse a jiki na dogon lokaci zai iya haifar da hanta mai kitse, ya haifar da cirrhosis, sannan kuma ya kawo cikas ga aikin hanta.
2. Yawan kitse a cikin jini na iya haifar da hawan jini.
3. Yawan kitse a jiki (hyperlipidemia) yana haifar da bugun jini cikin sauƙi.
4. Yawan kitse a cikin jini na iya haifar da cututtukan zuciya da jijiyoyin jini cikin sauƙi, kamar cututtukan zuciya, angina pectoris, bugun zuciya, da bugun jini.

Yadda ake sarrafa hyperlipidemia yadda ya kamata?

Kula da abincinka. An taƙaita shi a matsayin ƙa'idar "ƙananan abinci guda huɗu, ɗaya mai yawa da kuma ɗaya mai dacewa": ƙarancin kuzari, ƙarancin mai, ƙarancin cholesterol, ƙarancin sukari, yawan zare, da kuma adadin furotin da ya dace

1. Ƙarancin kuzari: iyakance yawan shan kuzari. Babban abincin ya dace don kiyaye ayyukan jiki na jikin ɗan adam. Carbohydrates galibi sune carbohydrates masu rikitarwa, kuma tushensu shine abincin masara da dankali da hatsi daban-daban.

A takaita yawan cin abinci da aka soya da kayan zaki (abin ciye-ciye, zuma, abubuwan sha masu yawan sukari). Bugu da ƙari, ya kamata a lura cewa yawancin 'ya'yan itatuwa da goro na iya samar da kuzari. Ana ba da shawarar 'ya'yan itatuwa su zama gram 350 a rana, yayin da goro kuma gram 25 a rana.

Yayin da kake rage yawan shan kuzari, ƙara yawan motsa jiki don kiyaye nauyin jiki mai kyau. Nauyi mai kyau = (tsawo-105)*(1+10%) Yi gwaji kowace rana don ganin ko kun cika ƙa'ida.

2. Ƙarancin kitse: rage yawan kitse. Kitsen da ke nan yana nufin cikakken kitse, wato, kitse kamar man shanu da man shanu; amma akwai wani nau'in kitse da ya fi kyau ga jikin ɗan adam, wato, kitsen da ba shi da cikakken kitse.

Ana raba sinadarin kitse mara kitse zuwa polyunsaturated fatty acids da monounsaturated fatty acids. Polyunsaturated fatty acids galibi ana samun su ne daga man kayan lambu, goro da man kifi, waɗanda zasu iya sarrafa triglycerides da cholesterol a cikin jini yadda ya kamata.

Ana samun sinadarin monounsaturated fatty acids daga man zaitun da man shayi, wanda zai iya rage yawan cholesterol a jini da kuma yawan cholesterol mai ƙarancin yawa a lipoprotein, sannan a lokaci guda kuma yana ƙara yawan cholesterol mai yawan yawa a cikin jini.

Shawarar kai, a cikin abinci gabaɗaya, rabon kitse mai cikakken kitse, monounsaturated fatty acid, polyunsaturated fatty acid shine 1:1:1, wanda shine haɗin nama ja, kifi, da goro, wanda zai iya rage yawan kitse a cikin jini yadda ya kamata.

3. Ƙarancin cholesterol: rage yawan shan cholesterol. Tushen cholesterol shine gabobin ciki na dabbobi, kamar ciki mai gashi, ƙashi, da hanji mai kitse. Amma shan cholesterol bai kamata a haramta shi ba, domin cholesterol muhimmin abu ne ga jikin ɗan adam, kuma ko da ba a sha ba, za a haɗa shi a cikin jiki.

4. Yawan fiber: cin kayan lambu sabo, hatsi, wake da sauran abinci masu yawan fiber zai taimaka wajen rage kitse a cikin jini da kuma ƙara koshin lafiya. Idan ka rage kiba, ka ci kayan lambu da yawa.

5. Adadin furotin mai kyau: Manyan hanyoyin samun furotin sun hada da nama marar kitse, kayayyakin ruwa, ƙwai, madara da kayayyakin waken soya. Adadin furotin mai kyau shine tushen kayan da ke ƙara juriya ga jiki da kuma hana da kuma magance matsalar kiba. Tabbatar da kula da haɗin furotin na dabbobi da furotin na tsirrai.