Alamar da ke amsa abinci mafi aminci.
LDL cholesterol — 'mummunan' cholesterol da ke shiga cikin atherosclerosis — na iya amsawa ga canje-canjen abinci a cikin makonni. Wani bincike na 2015 ya gano cewa cin ganyayyaki ya rage LDL da 0.34 mmol/L idan aka kwatanta da abincin kwatanta. Ragewa mafi girma ya faru a wasu gwaje-gwajen Portfolio Diet da aka sarrafa sosai, amma abincin da ya dogara ga shuka ba daidai yake da statins ba.
Kitse mai gina jiki da cholesterol na abinci na iya haifar da hauhawar LDL, kodayake martanin mutum ya bambanta. Manyan tushen kitse mai gina jiki sun haɗa da naman mai, madarar mai, da man kwakwa da dabino; cholesterol na abinci yana zuwa daga abincin dabbobi. Maye gurbin kitse mai gina jiki da kitse mara nauyi na iya inganta kawar da LDL. Kwayoyin halitta, yanayin lafiya da magunguna suma suna rinjayar LDL.
Dr David Jenkins da abokan aikinsa a Jami'ar Toronto ne suka haɓaka shi, Portfolio Diet yana haɗa furotin soya, goro, fiber mai danko da tsiron sterols. A cikin gwajin wata shida na 2011, LDL ya faɗi da 13.8% da 13.1% a cikin ƙungiyoyin Portfolio biyu, idan aka kwatanta da 3.0% tare da shawarar sarrafawa. Waɗannan su ne jimlar raguwar da aka lura, ba ƙarin tabbacin ga wasu tasirin abinci ba.
Caldwell Esselstyn ya ba da rahoton sakamako a cikin jerin marasa lafiya da ba a sarrafa ba ta amfani da abincin da ya dogara ga shuka tare da kulawar likita. Ƙaramin gwajin Lifestyle Heart Trial na Dean Ornish ya sami ɗan raguwar kunkuntar zuciya tare da cin ganyayyaki tare da motsa jiki, sarrafa damuwa da sauran canje-canje. Waɗannan binciken ba su kafa warkewa ba, ware tasirin abinci ko nuna cewa waɗannan abincin ne kawai za su iya taimakawa.
"A cikin gwaji ɗaya da aka sarrafa na makonni huɗu, Portfolio Diet ya rage LDL da kusan 29%, idan aka kwatanta da kusan 31% tare da lovastatin — wani gajeren bincike da aka sa ido sosai, ba dalilin dakatar da statins da aka ba da umarnin ba."
A kowace rana: oats ko sha'ir, madarar soya ko tofu, ƴan gyada (musamman almonds da walnuts), wake ko lentil, kayan lambu (musamman aubergine da okra lokacin da ake kakar su), berries, flax ko chia mai niƙa. Ƙara abinci mai ƙarfi ko ƙarin sterol idan LDL ɗinku yana da yawa kuma kuna son haɓaka raguwar.
Oats mai yankan karfe tare da madarar soya, flax mai niƙa, walnuts, berries.
Hummus da nannade kayan lambu gasassu da ganyen ganye; tuffa.
Tofu da aubergine stir-fry da shinkafa mai ruwan kasa da ganyen da aka tururi.
Almonds, yoghurt na soya tare da chia, 'ya'yan itace, sandunan kayan marmari tare da hummus.
Matsakaicin bambance-bambance idan aka kwatanta da abincin kulawa a cikin gwaje-gwajen da aka tsara. Korau = ƙasa. Canjin triglyceride bai kasance mai mahimmanci ba, kuma ƙarancin HDL ba fa'ida ba ce.
bambancin mmol/L
Wang et al., J. Am. Heart Assoc. 2015
Jenkins et al. ne suka tsara shi; yana rage LDL kwatankwacin lovastatin a wani bincike da aka gudanar na tsawon makonni hudu.
| Ƙara | Manufa ta yau da kullun | Me ya sa |
|---|---|---|
| Sterols na shuka | 2 g | Hana shakar cholesterol |
| Fiber mai narkewa | 10–25 g | Oats, sha'ir, psyllium, wake → ɗaure bile |
| Furotin soya | 50 g | Tasirin rage LDL kadan |
| Gyada | 30 g | Kitsen mono- da polyunsaturated suna maye gurbin kitse mai kitse |
| Duk abincin tsire-tsire (ragowar faranti) | — | Fa'idar haɗaka |
An daidaita shi daga ka'idojin Portfolio Diet; sassan da aka nuna ba su ne ainihin maganin da Jenkins et al., JAMA 2003 suka bayar ba.
LDL cholesterol shine babban makasudin magani, amma burin ya dogara ne akan haɗarin gabaɗaya da ƙa'idar da aka yi amfani da ita. Jagorar ESC/EAS tana ba da shawarar LDL ƙasa da 55 mg/dL (1.4 mmol/L), ƙari da akalla 50% raguwa daga tushe, don marasa lafiya masu haɗari sosai, gami da waɗanda ke da cutar zuciya ta atherosclerotic.
Daban-daban canje-canje na iya rage LDL: rage cholesterol na abinci, maye gurbin kitse mai gina jiki da kitse mara nauyi, da ƙara fiber mai narkewa, wanda ke rage sake shayar da bile-acid. Ƙananan shan kitse mai gina jiki na iya inganta kawar da LDL, ba haɓaka LDL ba. Portfolio Diet ya dace da raguwar LDL na lovastatin a cikin gwaji ɗaya na makonni huɗu; wannan sakamakon ba daidai ba ne na statin gaba ɗaya.
Jerin marasa lafiya na Esselstyn da ba a sarrafa ba ba za su iya kafa abin da zai faru ba tare da shirin ba. A cikin gwajin Ornish, an rarraba marasa lafiya 48 kuma 35 sun kammala angiogram na shekaru biyar: kunkuntar zuciya ta ragu da kashi 3.1 a cikin rukunin shiga tsakani kuma ta karu da 11.8 a cikin masu sarrafawa. Shirin ya haɗu da abinci tare da wasu canje-canjen salon rayuwa, don haka ba a kafa tasirin abinci mai zaman kansa ba.
Matsakaicin LDL na rukunin masu cin abincin shuka gaba daya na tsawon shekara guda. Adadin mutanen da aka auna ya bambanta tsakanin ziyarce-ziyarcen.
mmol/L
Wright et al., Nutrition & Diabetes 2017, Tebur na 2
Shawarar da ta hada da abinci da dama da ke rage cholesterol tana rage LDL fiye da daidaitacciyar shawarar rage kitse mai yawa a tsawon watanni shida.
Wang da abokan aikinsa sun gano karancin jimlar cholesterol, LDL da kuma non-HDL a kan abincin masu cin ganyayyaki fiye da abincin kulawa.
LDL yana raguwa a cikin rukunin shirin cin abincin shuka yayin bin diddigi, ko da yake bambance-bambancen jimlar cholesterol a watanni shida ba su da mahimmanci.
Tsarin Portfolio yana hada goro, sunadarin soya, zare mai kauri kamar hatsi da sha'ir, da kuma sterols na shuka.
Yarda lokacin da za a sake gwaje-gwaje da kuma ko kana bukatar magani. Canje-canjen abinci ba dalili ba ne na dakatar da maganin da aka ba da umarni.
Kusan gram 3 na oat beta-glucan kowace rana na iya rage LDL kadan. Kwano daya na oatmeal ba lallai ya samar da wannan adadin ba; duba girman abinci da kayan aiki.
Bincike da aka yi ta amfani da kusan abinci daya na kowane nau'in wake kowace rana ya nuna raguwar LDL da kusan 5% idan aka kwatanta da abincin da ake sarrafawa. Wake da lentil suna kosarwa kuma suna da arha, amma suna iya haifar da matsalolin narkewar abinci.
Dunƙulen almond ko gyada a kullum yana da alaƙa da raguwar LDL na 3–7% a cikin gwaje-gwaje da yawa.
Furotin na soya na iya rage LDL kadan. Bincike yakan yi amfani da kusan gram 25 kowace rana; adadin da tofu ko madarar soya ke bayarwa ya bambanta bisa ga samfur da girman abinci, don haka duba lakabin.
Ana samun su a zahiri a cikin man kayan lambu, goro da iri; ana iya amfani da su wajen samar da gram 2/rana wanda aka nuna yana rage LDL ~10%.
Ee. Kitse mai kitse yana haɓaka LDL ko daga dabbobi ne ko kuma daga tsire-tsire. Iyakance man kwakwa da man dabino ko da a kan abincin vegan.
Yolks na kwai tushen cholesterol ne na abinci kuma yana iya haifar da hauhawar LDL ga wasu mutane. Tasirin yana bambanta; rage kitse mai gina jiki da inganta tsarin abinci gaba daya suma suna da mahimmanci.
Mai yiwuwa. Shawarar Statin ta dogara ne akan haɗarin cutar zuciya gaba ɗaya, ba kawai abinci ko sakamakon LDL guda ɗaya ba. Cutar zuciya da aka kafa da hypercholesterolaemia na dangi sau da yawa suna buƙatar magani. Kada ku daina ko canza statin ba tare da mai ba da magani ba.
Yawancin unsaturated, kuma gwaji koyaushe suna nuna gyada yana rage LDL duk da adadin kuzari. Hannun 30 g na yau da kullun shine adadin da gwaji ya tabbatar.
Yolks na kwai suna da wadata a cikin cholesterol, amma alaƙar da sakamakon cutar zuciya ta bambanta tsakanin bincike. Wani bincike na 2019 JAMA ya danganta kowane rabin kwai na ƙarin kowace rana tare da 6% mafi girman haɗarin cutar zuciya, ba mutuwar cutar zuciya ba. Wannan sakamakon lura ba ya kafa dalilin.
Man kwakwa yana da ~85% kitse mai kitse — fiye da man shanu ko kitsen alade. Yana haɓaka LDL sosai. Saƙon 'mai kyau a gare ku' kayan tallace-tallace ne, ba wani bincike ba.
Yanke shawara tare da mai ba ku magani. Canje-canjen abinci suna haɓaka statins, kuma ƙaramin LDL da kansa ba yana nufin maganin ba ya buƙatar sake amfani da shi ba. Wannan yana da mahimmanci musamman bayan wani lamarin zuciya. Kada a rage ko dakatar da statin da kanka.
Rage babban LDL gabaɗaya yana rage haɗarin cutar zuciya ta atherosclerotic. Idan LDL ɗinka ya yi ƙasa sosai ba zato ba tsammani, tattauna sakamakon da lafiyarka gabaɗaya tare da likitanka.
LDL cholesterol shine mafi daidaiton alamar abinci mai gwaiba da aka bibiya a gwaje-gwajen abinci mai gina jiki, kuma tasirin abinci na tushen shuka yana da girma.
Wani bincike na shekarar 2015 wanda ya hada da gwaje-gwaje 11 da aka tsara ba tare da nuna bambanci ba ya gano cewa abincin masu cin ganyayyaki ya rage sinadarin LDL cholesterol da 0.34 mmol/L (kusan 13 mg/dL) idan aka kwatanta da abincin da aka ba da umarnin kulawa, tare da tazara ta 95% na amincewa da ke tsakanin 0.11 zuwa 0.57 mmol/L.[1]
Jenkins da abokan aikinsa (2011) sun tsara gwajin mutane 351 da suka girma masu fama da hawan cholesterol. LDL ya ragu da 13.8% tare da shawarar Portfolio mai zurfi, 13.1% tare da shawarar yau da kullum, da 3.0% tare da daidaitacciyar shawarar rage kitse mai yawa. Abincin yana hada goro, sunadarin soya, zare mai kauri da kuma sterols na shuka.[2]
Binciken na 2015 ya gano raguwar 0.36 mmol/L a cikin jimlar cholesterol da 0.30 mmol/L a cikin cholesterol wanda ba na HDL ba. HDL ya ragu kadan kuma triglycerides ba su canza ba sosai. Abinci zai iya taimaka wa magani; tattauna maƙasudai da magani tare da likitanka.[1]
Yi gwajin jini na farko, ci abincin salon Fayil na makonni 12, sake gwadawa. Yawancin masu karatu suna ganin raguwar LDL mai yawa.