Mafi amintaccen alamar da abinci ke amsawa.
LDL cholesterol — cholesterol 'mara kyau' wanda ke haifar da atherosclerosis — yana amsa abinci da sauri kuma fiye da kusan kowane alamar zuciya da jijiyoyin jini. Abincin shuka yana rage LDL da 20–35% a cikin gwaje-gwaje, kwatankwacin farkon adadin statins, sau da yawa a cikin makonni.
Abubuwa biyu suna haɓaka LDL: cholesterol na abinci (ana samun shi ne kawai a cikin abincin dabba) da mai mai arziki (mafi yawan a cikin madara, nama, ƙwai da mai na kwakwa/ dabino). Lokacin da aka cire duka biyu, hanta tana samar da ƙarancin LDL kuma tana jawo ƙari daga jini. Tsarin ba 'detox' ko 'antioxidants' ba ne — shine boring biochemistry na LDL receptors, wanda aka kafa da kyau shekaru hamsin.
Wanda Dr David Jenkins ya haɓaka a Jami'ar Toronto, Abincin Portfolio yana haɗa abinci huɗu na shuka masu rage LDL: furotin soya, goro, fiber mai danko (hatsi, sha'ir, aubergine, okra, psyllium) da sterols na shuka. Gwaje-gwaje sun nuna raguwar LDL na 25–35%, ban da kowane raguwa daga cire nama da madara.
Jerin cardiology na Caldwell Esselstyn a Cleveland Clinic ya nuna koma baya na atherosclerosis — ainihin sake buɗe jijiyoyin jini — a kan abincin shuka na dukan hatsi ba tare da ƙara mai ba. Binciken Lifestyle Heart Trial na Dean Ornish ya nuna haka tare da abinci da matsakaicin motsa jiki da sarrafa damuwa. Waɗannan sun kasance sune kawai abincin da aka buga a cikin wallafe-wallafe da aka nuna don juyar da cututtukan zuciya ba tare da tiyata ba.
"Abincin shuka yana rage LDL da 20–35% a cikin gwaje-gwaje — kwatankwacin farkon adadin statins."
Yau da kullun: hatsi ko sha'ir, madara soya ko tofu, ɗan handful na goro (musamman almonds da walnuts), wake ko lentil, kayan lambu (musamman aubergine da okra lokacin da ake sayarwa), berries, flax da aka niƙa ko chia. Ƙara abinci mai ƙarfafa ko kari na sterol idan LDL ɗinku yana da yawa kuma kuna son haɓaka raguwa.
Hatsi da aka yanke da karfe tare da madara soya, flax da aka niƙa, walnuts, berries.
Hummus da gasasshen kayan lambu tare da ganyaye masu gauraye; apple.
Tofu da aubergine da aka soya tare da shinkafa mai launin ruwan kasa da ganyen da aka turu.
Almonds, soya yoghurt da chia, 'ya'yan itace, sandunan kayan lambu da hummus.
Bayanan gwaji da aka haɗa. Duk abubuwan da aka shiga vs tushen Yamma na yau da kullun.
Jenkins et al., JAMA 2003; Wang et al., J Am Heart Assoc 2015
Haka ne. Mai mai arziki yana haɓaka LDL ko daga dabba ko tushen shuka. Iyakance man kwakwa da man dabino ko da a kan abincin vegan.
Ƙwai sune mafi tattarawa tushen cholesterol na abinci. Cire su shine ɗayan matakai guda ɗaya mafi inganci don rage LDL.
Yawancin mutane ba sa buƙatar shi bayan cin abincin shuka akai-akai; wasu suna, musamman tare da cholesterol na gado (familial hypercholesterolaemia). Auna, sannan tattauna da likitan ku.
Mafi yawa marasa arziki, kuma gwaje-gwaje akai-akai suna nuna cewa goro suna rage LDL duk da adadin kuzari. Ɗan handful na 30 g a kowace rana shine adadin da gwaji ya tallafa.
Samu gwajin jini na farko, ku ci abinci irin na Portfolio na makonni 12, sake gwadawa. Yawancin masu karatu suna ganin raguwar LDL mai mahimmanci.