Emma Miller
Yawan kitsen da muke cinyewa kowace rana na iya haifar da samuwar lipoprotein mai ƙarancin yawa.
Yawan Cholesterol cuta ce mai cutarwa da ke lalata jijiyoyin jini ta hanyar tara kitse, yana haifar da raguwa da taurin kan lokaci. Amma yanayin cutarwarsa an bayyana shi da cewa ba ya haifar da bayyanar cututtuka.
Idan ba a kula da shi ba, kumburi na yau da kullun da sakin hormone na iya haifar da tasoshin jini zuwa kunkuntar, yana kara haɗarin bugun zuciya da bugun jini. Aisling Moran, masanin abinci mai gina jiki a Thriva, ya gabatar da bayyani game da abin da mai zai iya hana wannan cuta.
Yawan kitsen da muke cinyewa kowace rana na iya haifar da samuwar lipoprotein mai ƙarancin yawa ko “mummunan” cholesterol a cikin ganuwar tasoshin jini.
“Ya kamata a musanya kitse irin wadannan da kitsen da ba su da yawa kamar su kitse mai yawa, wadanda suka hada da man sunflower, goro, iri, kifin mai, fats monounsaturated, man canola, buffets, avocados, da man sunflower.
“Rashin kitse na iya rage yawan mummunan cholesterol da ke yawo a cikin jini, yana ba da kariya daga cututtukan zuciya. Dukan samfuran hatsi wani kyakkyawan misali ne na abinci waɗanda zasu iya taimakawa rage yawan cin mai.
“An tabbatar da ilimin halitta cewa bin abinci mai kama da wanda ake amfani da shi a cikin Bahar Rum yana rage cholesterol LDL. Duk da haka, masana kimiyya har yanzu ba su da cikakken tabbacin wane nau'in abinci ne ke taimakawa wajen yin tasiri."
Hanyoyin Sesame
'Ya'yan sesame sun ƙunshi omega-3 da omega-6 fatty acids, dukansu fats ɗin polyunsaturated ne. Har ila yau, sun ƙunshi lignans da phytosterols, magungunan shuka waɗanda aka gano suna da tasirin rage cholesterol.
Wadannan sinadarai na iya rage kumburi da kuma hanzarta warkar da raunuka, kuma suna da tasiri mai kyau akan danniya na oxidative da ikon ƙara yawan adadin antioxidants a cikin jiki. Bincike ya nuna cewa cin man sesame na iya taimakawa wajen rage LDL cholesterol idan aka sha tsawon watanni biyu.
Man innabi
Man 'ya'yan innabi ya ƙunshi nau'in bitamin E mai yawa, wanda ke da kaddarorin antioxidant masu yawa kuma an nuna cewa yana taimakawa wajen rage yawan lalacewar sel a cikin jiki.
Abubuwan antioxidant na man innabi na iya taimakawa hana lalacewar fata da alamun tsufa wanda ba a taɓa gani ba. An nuna waɗannan kaddarorin guda ɗaya don haɓaka samar da collagen da elastin a cikin fata.
Man sunflower
Babban abun ciki na man oleic a cikin man sunflower an nuna yana taimakawa wajen rage haɗarin cututtukan zuciya idan aka yi amfani da su a maimakon cikakken mai. Babban abun ciki na monounsaturated da polyunsaturated fats yana taimakawa wajen rage matakin "mummunan" cholesterol.
An kuma gano cewa man yana riƙe da danshi, wanda ke taimakawa kare fata daga lalacewa. Akwai wasu shaidun da ke nuna cewa shingen fata yana amfana daga abubuwan warkarwa na man sunflower, tare da wasu bincike sun nuna cewa yana iya hana kamuwa da cuta ta hanyar inganta shingen fata.
hemp tsaba
Hemp iri mai wani mai polyunsaturated ne wanda aka danganta da rage cholesterol da atherosclerosis. Man ya ƙunshi babban adadin linoleic acid, wanda aka nuna yana da tasiri wajen rage ƙwayar LDL cholesterol.
Masu bincike na Spain sun lura cewa rabon omega-6 zuwa omega-3 fatty acids a cikin man shanu na iya zama da amfani ga zuciya. Moran ya bayyana cewa: “An nuna cewa kitse, musamman ma kitse, yana ƙara yawan zazzagewar ƙwayar cholesterol mara kyau a cikin jini kuma a wasu lokuta ma yana rage matakan cholesterol a cikin abincin da ake buƙata don cire wuce haddi. Rage cin kitsen da muke ci zai iya inganta lafiyarmu da tsawon rayuwa."
