Alamar da ke amsa abinci mafi aminci.
LDL cholesterol — 'mara kyau' cholesterol wanda ke haifar da atherosclerosis — yana amsa abinci da sauri kuma abin dogaro fiye da kusan kowane alamar jijiyoyin jini. Abincin da ya danganci shuka yana rage LDL da 20-35% a cikin gwaji, kwatankwacin farkon adadin statins, sau da yawa a cikin makonni.
Abubuwa biyu suna haɓaka LDL: cholesterol na abinci (wanda kawai ake samu a cikin abincin dabbobi) da kitse mai kitse (mafi girma a cikin kiwo, nama, qwai da man kwakwa/dabino). Lokacin da aka cire su biyu, hanta tana samar da ƙarancin LDL kuma tana jan hankali daga jini. Hanyar ba 'detox' ko 'antioxidants' ba ce - ilimin sunadarai ne mai ban sha'awa na masu karɓar LDL, wanda aka riga aka kafa shi shekaru hamsin.
Dr David Jenkins a Jami'ar Toronto ne ya haɓaka, Abincin Fayil yana haɗa abinci huɗu masu rage LDL: furotin soya, gyada, fiber mai danko (oats, sha'ir, aubergine, okra, psyllium) da sterols na shuka. Gwaji sun nuna raguwar LDL na 25-35%, ban da kowane raguwa daga cire nama da kiwo.
Kwarin zuciya na Caldwell Esselstyn a asibitin Cleveland ya nuna koma bayan atherosclerosis — ainihin sake buɗe jijiyoyin jini — akan cikakken abincin shuka ba tare da ƙarin mai ba. Gwajin Zuciya na Salon Rayuwa na Dean Ornish ya nuna iri ɗaya tare da abinci da matsakaicin motsa jiki da sarrafa damuwa. Waɗannan sun kasance kaɗai abincin da aka buga a cikin adabi da aka nuna don dawo da cututtukan zuciya ba tare da tiyata ba.
"Abincin da ya danganci shuka yana rage LDL da 20-35% a cikin gwaji — kwatankwacin farkon adadin statins."
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.
Haɗaɗɗen bayanan gwaji. Duk abubuwan da aka shiga vs tushen Yammacin Yamma.
Jenkins et al., JAMA 2003; Wang et al., J Am Heart Assoc 2015
An tsara shi ta Jenkins et al.; raguwar LDL daidai da statin na farko.
| 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 | Rage LDL ta hanyar daidaita apolipoprotein |
| Gyada | 30 g | Kitsen mono- da polyunsaturated suna maye gurbin kitse mai kitse |
| Duk abincin tsire-tsire (ragowar faranti) | — | Fa'idar haɗaka |
Tushen: Jenkins et al., JAMA 2003.
Jimlar cholesterol ma'auni ne mara kyau. LDL — barbashi waɗanda ke shiga cikin ganuwar jijiyoyin jini kuma suna haifar da plaque — shine manufa mai aiki. Don rigakafin farko, LDL ƙasa da 100 mg/dL (2.6 mmol/L) yana da ma'ana; don cututtukan zuciya da jijiyoyin jini da aka riga aka kafa, ƙasa da 70 mg/dL (1.8 mmol/L). Yawancin omnivores suna ɗaukar LDL tsakanin 110 zuwa 160; yawancin masu cin abincin shuka suna tsakanin 60 zuwa 90.
Hanyoyi uku suna haɗuwa: (1) babu cholesterol na abinci kwata-kwata — abincin dabbobi ne kawai ke ɗauke da shi; (2) mafi ƙarancin kitse mai kitse, wanda ke haɓaka masu karɓar LDL kuma yana haɓaka LDL na serum; (3) babban fiber mai narkewa, wanda ke ɗaure bile acids kuma yana tilasta hanta ta jawo cholesterol daga jini don yin ƙari. Abincin Fayil (oats, soya, gyada, sterols na shuka, fiber mai danko) yana cimma raguwa na LDL daidai da statin mai ƙarancin sashi.
Kwarin Caldwell Esselstyn a asibitin Cleveland ya nuna cewa 22 daga cikin marasa lafiya 24 da ke da ciwon zuciya na kambi da suka ɗauki cikakken abincin shuka ba su da wani abin da ya faru a cikin shekaru 20 — yawan jama'a waɗanda in ba haka ba za su sami kashi 50%+ na abubuwan da suka faru. Gwajin bazuwar na Dean Ornish ya nuna koma bayan angiographic na plaque na kambi akan tsarin abincin guda ɗaya. Dukansu sun yi amfani da mai kusan babu; duka biyun sun nuna abincin, ba kawai asarar nauyi ba, yana haifar da canjin.
Matsakaicin EPIC-Oxford da Nazarin Lafiya na Adventist-2.
Tushen: Bradbury et al., Eur J Clin Nutr 2014.
Dangantaka ta farko tsakanin cin kitse mai kitse, cholesterol na serum, da cututtukan zuciya na kambi a tsakanin jama'a.
Tabbacin bazuwar cewa cikakken abincin shuka, motsa jiki da rage damuwa suna dawo da plaque na kambi.
Rukunin abinci guda huɗu suna rage LDL ~30% — kwatankwacin farkon adadin statin, ba tare da illoli ba.
22/24 marasa lafiya masu ciwon zuciya na kambi a kan abincin shuka ba tare da faruwar wani abu ba a cikin shekaru 20.
Abincin shuka mai lafiya yana da alaƙa da rage cututtukan zuciya da kashi 25% a cikin manya 200,000 na Amurka.
Garam uku na beta-glucan a rana – kwano ɗaya na oatmeal – yana rage LDL da ~5–7%.
Kofi ɗaya a rana yana rage LDL da wani 5% a matsakaita. Mai arha, mai ƙoshi, babu illa.
Dunƙulen almond ko gyada a kullum yana da alaƙa da raguwar LDL na 3–7% a cikin gwaje-gwaje da yawa.
Garam 25 na furotin waken soya a rana (ɗaya bulo na tofu, ko kofuna biyu na madarar waken soya) yana rage LDL da ƙarin ~4%.
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.
Qwai shine mafi yawan tushen cholesterol na abinci. Cire su ɗaya ne daga cikin matakan guda ɗaya mafi inganci don rage LDL.
Mutane da yawa ba sa buƙatar shi bayan cin abincin da ya danganci shuka; wasu suna buƙata, musamman ma da babban cholesterol na gado (familial hypercholesterolaemia). Auna, tattauna da likitanka.
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.
Ee, a cikin yawa. Kowanne gwaiduwar kwai tana ɗauke da ~190 mg na cholesterol. Bincike na meta-analysis a cikin Circulation (2019) ya gano cewa kowanne kwai na yau da kullun yana da alaƙa da ƙarin kashi 6% na mutuwar zuciya da jijiyoyin jini. Qwai na lokaci-lokaci a cikin abincin da ke da ƙarancin cholesterol sun bambanta da qwai na yau da kullun a matsayin babban abinci.
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 likitan zuciyarku. Yawancin marasa lafiya na iya rage ko daina statins bayan raguwar LDL mai dorewa akan abinci. Kada ku taɓa daina statin a ƙaƙƙarfan gida, musamman bayan wani abu na zuciya.
A'a, a cikin ma'anar da ta dace. LDL mai ƙarancin ƙwaya (60-80) a cikin vegans yana da alaƙa da ƙarancin mace-mace na zuciya da jijiyoyin jini da na gaba ɗaya. Damuwar 'cholesterol yayi ƙasa da yawa yana da haɗari' yana shafi takamaiman mahallin asibiti, ba rage abinci ba.
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 mai zurfi na shekarar 2017 a cikin Nutrition Reviews wanda ya tattara gwaje-gwaje 49 ya gano cewa abincin cin ganyayyaki ya rage jimlar cholesterol da 0.36 mmol/L kuma LDL da 0.34 mmol/L (~13 mg/dL); rassan vegan na gaskiya yawanci sun sami kusan ninki biyu na wannan tasirin.[1]
Jenkins et al. (JAMA, 2011) sun nuna cewa 'Abincin Portfolio' na tushen shuka—gyada, furotin waken soya, fiber mai danko, sterols na shuka—ya rage LDL da kusan 30% a cikin watanni shida, kwatankwacin farkon adadin maganin statin.[2]
Kwamitin Ba da Shawara na Jagororin Abinci na 2015 ya kammala cewa cholesterol daga abinci ba 'sinadarin damuwa' bane ga yawan cin abinci—amma kitse mai kitse daga kiwo, nama da mai na yanayi ya kasance babbar abin da ke haifar da LDL a cikin abinci.[3]
Yi gwajin jini na farko, ci abincin salon Fayil na makonni 12, sake gwadawa. Yawancin masu karatu suna ganin raguwar LDL mai yawa.