Iyali suna cin abinci mai ganyayyaki mai lafiyar zuciya tare
Lafiya

Cutar zuciya da abinci mai ganyayyaki

Abincin cuta da aka gina.

Cutar zuciya tana kashe mutane fiye da kowace rashin lafiya a duniya, kuma kusan gaba daya cuta ce ta salon rayuwa. Abinci mai ganyayyaki ne kadai aka nuna — a cikin gwaje-gwaje bazuwar tare da hotuna — yana dakatarwa da juyar da atherosclerosis. Shaidar tana cikin mafi karfi a kimiyyar gina jiki.

−32%hadarin cutar zuciya
−55%mace-mace ta CHD (maza)
JuyawaOrnish & Esselstyn
30 mintafiya ta yau da kullun

Abin da muka sani

EPIC-Oxford ya gano cewa masu cin ganyayyaki suna da kashi 32% raguwar haɗarin cutar zuciya fiye da masu cin nama; masu cin ganyayyaki gabaɗaya suna da haɗarin mafi ƙasƙanci. Adventist Health Study-2 ya gano cewa mazajen masu cin ganyayyaki gabaɗaya suna da kashi 55% raguwar haɗarin mutuwa daga cutar zuciya. Gwajin Zuciya na Salon Rayuwa (Ornish, 1990, Lancet) da jerin Esselstyn cardiology duka sun nuna regression na atherosclerosis akan abincin ganyayyaki gabaɗaya ba tare da ƙarin mai ba — kadai abincin a cikin littattafai tare da wannan sakamakon.

Nau'ikan abinci guda huɗu da ke haifar da haɗari

Jan nama da nama da aka sarrafa (kitse mai yawa, baƙin ƙarfe na haem, carnitine→TMAO pathway), madara mai cike da kitse (kitse mai yawa, IGF-1), ƙwai (cholesterol, choline→TMAO), da ƙarin mai da carbohydrates da aka sarrafa (lalacewar endothelial, oxidation). Cire na farko guda uku da rage na huɗu shine tushen kowane abincin gwaji mai nasara.

Oats tare da walnuts da berries — abincin zuciya na yau da kullun
Oats da walnuts: tushen kare zuciya da aka gwada.

Nau'ikan abinci guda huɗu da ke karewa

Kayan lambu (musamman ganyayyaki masu ganye, don nitrates da folate), hatsi gabaɗaya (oats, sha'ir, shinkafa mai launin ruwan kasa — fiber da beta-glucan), legumes (fiber mai narke, furotin na shuka, magnesium), kwayoyi da tsaba (kitse mara cike, bitamin E, arginine). Berries, tafarnuwa da cakulan duhu (≥85%) kowannensu yana da ƙananan fa'idodi na ƙari.

Ganyayyaki masu ganye — masu wadatar nitrate da kariya
Kashi na ganyayyaki masu ganye mafi yawan kwanaki. Daya daga cikin ƴan halaye masu kusan gabaɗaya tushen shaida.

"Gwajin Ornish da Esselstyn sun kasance kadai abincin da aka buga a cikin littattafai da aka nuna don juyar da cutar zuciya ba tare da tiyata ba."

Abin da za a ci yau da kullun

Gina abinci a kusa da nau'ikan kariya guda huɗu. Yi amfani da ganyaye da kayan kamshi a maimakon gishiri. Yi amfani da lemun tsami, vinegar, mustard ko tahini don miya; rage ƙarin mai idan kuna da cuta da aka kafa. Ku ci ƴan handful na kwayoyi kullum. Ku ci hatsi mafi yawan safiya. Kashi ganyayyaki masu ganye mafi yawan kwanaki. Dafaffun wake ko lentil akai-akai. Tafiya minti 30 a rana yana ƙara kowace fa'ida.

Rana mai kare zuciya

Safe

Oatmeal tare da berries, walnuts, gari flax da madara soya.

Rana

Babban miya mai wake-ƙayan lambu tare da sourdough; apple da ƴan almonds.

Maraice

Dankalin chickpeas, shinkafa mai launin ruwan kasa, broccoli mai tururi tare da lemun tsami da tafarnuwa; ƙaramin murabba'in cakulan duhu.

Motsi

Minti 30 tafiya; zama ɗaya na ƙarfi sau uku a mako.

Barci

Awa 7–8. Rashin barci yana ƙara haɗarin cutar zuciya da kansa.

Mace-mace ta cutar zuciya ta hanyar abinci

Adventist Health Study-2, maza, shekaru 5.79 na bibiya, daidaitattun haɗarin haɗari. 1.0 = tushen ba mai cin ganyayyaki ba.

Orlich et al., JAMA Internal Medicine 2013

Cutar zuciya, ta lambobi

−32%
hadarin cutar zuciya
masu cin ganyayyaki vs masu cin nama, EPIC-Oxford
−55%
mace-mace ta CHD (maza)
masu cin ganyayyaki gabaɗaya vs ba masu cin ganyayyaki ba, AHS-2
Juyawa
Ornish & Esselstyn
kadai abincin da ke da shaidar regression na jijiya
30 min
tafiya ta yau da kullun
yana ƙara kowace fa'idar abinci

Hanyoyin cin ganyayyaki guda biyu — lakabin iri ɗaya, sakamako daban-daban

Healthful Plant-Based Index (hPDI) vs. Unhealthful Plant-Based Index (uPDI).

HaliAbincin tusheHadarin CHD vs. matsakaici
Mai lafiyar jiki mai ganyayyaki (hPDI)Hatsi gabaɗaya, 'ya'yan itace, kayan lambu, wake, kwayoyi−25%
Gauraye na al'adaGaurayetushe
Mai rashin lafiyar jiki mai ganyayyaki (uPDI)Hatsi da aka sarrafa, abubuwan sha masu zaƙi, soyayyen dankali+32%

Source: Satija & Hu 2017.

Cutar al'adun abinci guda ɗaya

Babu cutar zuciya gabaɗaya a cikin al'ummomin da ke cin abinci na gargajiya na ganyayyaki gabaɗaya (ƙasar Sin kafin 1990, Tarahumara, Okinawan kafin yaki, Papua New Guinea na karkara). Duk inda abincin Yamma ya iso, cutar zuciya tana fitowa cikin tsara ɗaya. Aikin Cornell-China Project (1983, T. Colin Campbell) ya rubuta wannan canjin tare da bayanan matakin jama'a.

Jijiyoyi na iya warkewa

Har zuwa ƙarshen 1980s, yarjejeniyar likitocin zuciya ita ce, plaque na jini na iya tabbatar da kansa kawai, ba zai koma baya ba. Ornish (1990) da Esselstyn (2014) sun soke wannan tare da angiografin serial wanda ya nuna cewa abincin ganyayyaki gabaɗaya yana juyar da stenosis. Tsarin: cire abin da ke haifar da rashin aiki na endothelial yana ba da damar jijiya don sake tsarin.

Abin da za a yi a watan farko

Maye gurbin jan nama da nama da aka sarrafa gabaɗaya. Yanke dukkan ƙarin mai idan zai yiwu (ka'idar Esselstyn ba ta yarda da shi ba; Ornish yana yarda da matsakaicin avocado, kwayoyi, tsaba). Gina abinci a kusa da oats, wake, ganyayyaki masu ganye, berries, gari flax, walnuts. Gwajin lipid na farko, wanda aka maimaita a cikin makonni 6, yawanci zai nuna raguwar LDL na 20–30% — hujja cewa abincin yana yin abin da bayanan suka annabta.

Yawan cutar zuciya ta hanyar abinci

Haɗin gwiwar cohort, fiye da 200,000 masu sana'a na kiwon lafiya na Amurka, shekaru 25 na bibiya.

Source: Satija et al., JACC 2017.

Kardiyoloji da abincin ganyayyaki

  1. 1953

    Lester Morrison

    Gwajin asibiti na farko da ya rage sake faruwar MI tare da abincin da ke da mai kaɗan kuma yana da wadataccen ganyayyaki — shekaru takwas kafin a sami statins.

  2. 1983

    Cornell-China Project

    Bayanan matakin jama'a da ke danganta abincin gargajiya na ganyayyaki da kusan babu CHD.

  3. 1990

    Ornish Lifestyle Heart Trial

    Regression na plaque na angiographic akan abincin ganyayyaki gabaɗaya.

  4. 2014

    Esselstyn jerin shekaru 20

    Marasa lafiya masu ciwon cuta da suka ci gaba ba su da wani abu a cikin shekaru 20 akan abincin ganyayyaki.

  5. 2017

    Satija et al., JACC

    Tabbatar da matakin jama'a: abincin ganyayyaki mai lafiyar jiki yana rage CHD da 25%.

Abin da ranar kare zuciya ke nufin gaske

Karin Kumallo

Oats da berries, gyada da aka niƙa, da flaxseed. Fiber mai narkewa, omega-3 ALA, polyphenols, duk a cikin kwano ɗaya.

Abincin Rana

Babban kwano na wake da hatsi tare da ganyaye, gasasshen kayan lambu da miyar tahini-lemon.

Abincin Dare

Lentil dahl, shinkafa mai ruwan kasa, kayan lambu mai tururi — ko soya-tofu tare da kayan lambu kala-kala.

Kayayyakin Ciye-ciye

’Ya’yan itace, ɗan yatsun gyada, hummus da karas. Kauce wa kayan ciye-ciye da aka sarrafa gaba ɗaya.

Abubuwan Sha

Ruwa, shayi mara zaki, wani lokacin kofi baƙi. Abubuwan sha masu sukari sune mafi munin nau’in abin sha ga haɗarin cututtukan zuciya.

Tambayoyi gama-gari

Za a iya juyar da cutar zuciya ta hanyar abinci?

Iya, a cikin gwaje-gwaje. Ornish da Esselstyn duka sun nuna regression na jijiya tare da abincin ganyayyaki gabaɗaya. Ba kowa ke juyarwa ba, amma mutane da yawa suna yi, musamman a farkon cutar.

Idan na riga na fara shan statins fa?

Ci gaba da su. Ƙara canjin abincin. Mutane da yawa suna iya rage magani akan lokaci tare da kwararren likitan zuciyarsu.

Shin abincin Mediterranean yana da kyau haka?

Mafi kyau fiye da daidaitaccen abincin Yamma; ba shi da kyau don juyarwa kamar abincin ganyayyaki gabaɗaya. Abincin Mediterranean masu kare zuciya mafi yawa suna da nauyi akan kayan lambu, wake da man zaitun kuma ba su da yawa akan nama da cuku — mafi kusa da ganyayyaki gabaɗaya fiye da na yau da kullun.

Yaya game da kitse mai yawa daga man kwakwa?

Man kwakwa yana ƙara LDL ta hanya guda kamar yadda man shanu yake yi. Rage shi ko da a kan abincin ganyayyaki gabaɗaya.

Tambayoyin musamman na zuciya

Idan na riga na sami bugun zuciya fa?

Wannan shine lokacin da abinci ya fi muhimmanci. Shirin Esselstyn an tsara shi musamman don rigakafin na biyu — kowane mai haƙuri a cikin jerin nasa wanda ya bi ya guje wa ƙarin abubuwan da suka faru. Kuyi aiki tare da likitan zuciya wanda ya saba da ilimin salon rayuwa.

Shin man kifi yana karewa?

Shaidar tana da rauni fiye da yadda aka taɓa tunani. Gwaje-gwaje masu girma na baya-bayan nan (VITAL, ASCEND) ba su sami wani amfani na zuciya daga kari na man kifi ba. DHA/EPA mai tushen algae yana cimma daidai matakan jini ba tare da nauyin ƙarfe mai nauyi na teku ba.

Yaya game da jan giya?

'French Paradox' ya kasance gabaɗaya kuskuren aunawa. Bincike na baya-bayan nan (GBD 2019) ya nuna cewa babu matakin barasa mai lafiya don lafiyar zuciya. Ana samun polyphenols mafi kyau daga berries, inabi, cakulan duhu da shayi.

Shin salon rayuwa kadai zai iya maye gurbin magani?

Wani lokaci, tare da kulawa. Yawancin marasa lafiya a kan abincin ganyayyaki suna ragewa ko dakatar da statins, maganin hawan jini da metformin. Ana yin shi koyaushe tare da likitan zuciya, ba kai kaɗai ba.

Abin da shaidar ke cewa

Ciwon zuciya na kambi shine babban sanadin mutuwa a duniya — kuma abinci mai ganyayyaki ne kawai aka nuna yana iya magance shi a gwaje-gwaje na bazuwar.

  1. Abincin tsire-tsire masu cin abinci gabaɗaya na iya dakatar da ko magance cututtukan zuciya.

    Ornish (Lancet, 1990; JAMA, 1998) da Esselstyn (J Fam Pract, 2014, n=198) sun nuna, tare da sa ido kan angiography da abubuwan da suka shafi zuciya, cewa abinci mai cin abinci mai ƙarancin mai ya dakatar da ko magance ci gaban daskarewar jini a cikin yawancin marasa lafiya masu biyayya — sakamakon da babu wani abinci da ya dace da shi a cikin gwaje-gwajen da aka buga.[1][2]

  2. Abincin ganyayyaki yana rage mace-mace daga cututtukan zuciya na ischemic da ~25%.

    EPIC-Oxford (Am J Clin Nutr, 2013, n=44,561) ya ba da rahoton raguwar kasadar asibiti ko mutuwa daga cututtukan zuciya na ischemic da kashi 32% a cikin masu cin ganyayyaki vs masu cin nama, bayan daidaita BMI, shan taba, barasa da aikin jiki.[3]

  3. TMAO daga jajayen nama da ƙwai shine sabon abin da aka gano yana haifar da cututtukan zuciya.

    Aikin da Stanley Hazen ya jagoranta a Cleveland Clinic (NEJM, 2013; Eur Heart J, 2019) ya gano trimethylamine-N-oxide — wani sinadari mai ƙwayoyin cuta na hanji wanda aka samar daga carnitine da choline a cikin jajayen nama da gwaiduwar ƙwai — a matsayin mai nuna zaman kansa na manyan abubuwan da suka shafi zuciya.[4]

Ma'amaloli

  1. Ornish D. et al., 'Intensive lifestyle changes for reversal of coronary heart disease', JAMA, 1998
  2. Esselstyn C. et al., 'A way to reverse CAD?', J Fam Pract, 2014
  3. Crowe F. et al., 'Risk of hospitalization or death from ischemic heart disease among British vegetarians and nonvegetarians' (EPIC-Oxford), Am J Clin Nutr, 2013
  4. Tang W. et al., 'Intestinal microbial metabolism of phosphatidylcholine and cardiovascular risk', NEJM, 2013

Fara yanzu, auna cikin watanni uku

Daga kowane canjin cuta na dindindin da zaku iya yi a yau, wannan shine wanda ke da mafi karfin shaida a gwaji. Ku ci, ku yi tafiya, ku yi barci, ku sake gwadawa.

Kara karantawa game da lafiyaFara cikin kwanaki 7

Abubuwan karatu masu alaƙa

Lafiya

Hawan jini da abincin tushen shuke-shuke

Ƙananan lambobi, wani lokacin a cikin makonni.

Lafiya

Babban cholesterol da abincin da ya danganta da tsire-tsire

Alamar da ke amsa abinci mafi aminci.

Lafiya

Ciwon zaki da abinci mai ganyayyaki

Cuta mai saurin amsawa ga abinci.

Muhimman Abubuwan Lura

  • Cutar zuciya da jijiyoyin jini ana iya hanawa ta hanyar abinci; Ornish da Esselstyn sun nuna juyawa.
  • Kowanne kashi 5 na kalori daga kitse mai ciki da aka maye gurbinsa da kitse marasa ciki yana rage haɗarin CHD da kusan kashi 25%.
  • LDL ƙasa da 70 mg/dL shine lokacin da ci gaban plaque ke tsayawa kuma galibi yana juyawa.
  • Fiber, sterols na shuka da rashin cholesterol na abinci suna haifar da fa'idar zuciya ta abincin tushen shuka.

Raba wannan shafi

Raba a XRaba a FacebookRaba a WhatsApp

Tambayoyin da Ake Yawan Yi

Hoton yana da rikitarwa: kitse mai ciki yana haifar da ƙara LDL fiye da cholesterol na abinci ga yawancin mutane, amma ƙwai da kifi har yanzu suna haifar da ƙara cholesterol na jini a wani ɓangaren. Abincin zuciya mafi ƙarfi yana rage duka biyun.

Ci gaba da Karatu

Babban cholesterol
Bincike mai zurfi akan LDL.
Hawan jini
Sauran haɗarin zuciya da jijiyoyin jini.
Lafiya
Gabaɗayan tushen shaida.