Cracking Kwai Gina Jiki: Rage gaskiya game da qwai da cholesterol
Tarihi, qwai sun yi mummunan suna idan ya zo cholesterol. Koyaya, binciken kimiyya na baya-bayan nan ya nuna cewa cholesterol da aka samo daga abincinmu yana da kadan tasiri a kan lafiyar zuciya. Duk da wannan, mutane da yawa har yanzu sun yi imanin wasu abinci, kamar qwai, na iya yin mummunan tasiri ga matakan cholesterol na jininmu kuma suna haifar da haɗari ga lafiyarmu. Amma muna yi gaske fahimtar menene cholesterol? Kuma shin a zahiri qwai yana ƙara haɗarin kamuwa da cututtukan zuciya? Lokaci ya yi da za a fasa wannan tatsuniyar kuma a ɓoye gaskiya game da qwai da cholesterol.
Menene 'cholesterol'?
Cholesterol wani nau'in lipid ne - wani abu mai kakin zuma wanda ke samar da muhimmin sashi na sel, taimaka jikinka yayi aiki yadda ya kamata1.
Dr Mickey Rubin PHD, memba na Cibiyar Gina Jiki na Ƙwai ta Duniya (IENC) Kungiyar Kwararrun Abinci ta Duniya da Babban Daraktan Cibiyar Gina Jiki na Kwai (ENC) a Amurka ya faɗaɗa: “Cholesterol shine muhimmin bangaren sel, da muhimmanci ga samar da hormones kamar estrogen da testosterone2, kuma yana da mahimmanci ga narkewar abinci3. "
Cholesterol yana fitowa daga tushe guda biyu; Yawancin ana samar da su a cikin jiki (cholesterol na jini), kuma ana samun ƙaramin yanki ta wasu abincin da muke ci (cholesterol na abinci).1,4.
Me yasa cholesterol mara kyau?
Duk da yake cholesterol yana da mahimmanci don aikin jiki, samun yawancin shi a cikin jini yana iya ƙara haɗarin cututtukan zuciya. Babban cholesterol mai jini Matakan na iya haifar da tarin kitse a cikin tasoshin jini, wanda a ƙarshe zai iya karye kuma ya sami ɗigon jini wanda zai iya haifar da ciwon zuciya ko bugun jini1.
Duk da haka, ba lallai ba ne duk cholesterol ya zama mara kyau. Akwai nau'i biyu; low-density lipoprotein (LDL) cholesterol da high-density lipoprotein (HDL) cholesterol. LDL cholesterol (in ba haka ba da aka sani da 'bad' cholesterol) yana da alaƙa da ƙara haɗarin cututtukan zuciya5.
Bincike ya nuna cewa cholesterol da ke fitowa daga abincin da kuke ci yana da kadan tasiri LDL ('mara kyau') cholesterol matakan6. Wannan saboda jiki ya daidaita adadin cholesterol da ke yawo a cikin jini, don haka lokacin da kuka ci yawan cholesterol daga abinci, jikin ku yana samar da ƙarancin cholesterol don ramawa. A zahiri, HDL ('mai kyau') cholesterol yana taimakawa wajen kare ku daga cututtukan zuciya ta hanyar cire wuce haddi cholesterol daga arteries da kuma mayar da su zuwa hanta7.
Dr Rubin ya yi bayanin: “Maganin mutum-mutumi ga cholesterol a cikin abinci ya bambanta sosai, amma har ma a cikin mutanen da ke ‘amsa’ ga cholesterol na abinci, ana samun karuwar HDL ('mai kyau') cholesterol tare da karuwa a cikin LDL ('mummunan') cholesterol. Sakamakon rabo daga HDL zuwa LDL baya canzawa, wanda shine mahimmancin ƙima don kimanta haɗari8. "
Unscrambling da kwai tatsuniya
Babban kwai ɗaya ya ƙunshi kusan 185mg na cholesterol9, wanda aka fi samu a cikin gwaiduwa. Shekaru da yawa, an yi la'akari da yolks na kwai yana da illa ga lafiyar zuciya, saboda yawan ƙwayar cholesterol na abinci da ke cikin su. Amma tun da cholesterol na abinci yana da ɗan tasiri akan cholesterol na jini a yawancin mutane, wannan tatsuniya na iya fashe a ƙarshe!
Bincike na baya-bayan nan ya tabbatar da cewa cin kwai a matsayin wani bangare na ingantaccen abinci ba ya da tasiri mai mahimmanci akan cholesterol na jini, don haka ba ya ƙara haɗarin cututtukan zuciya a yawancin mutane10-13.
A gaskiya ma, wakilan lafiyar zuciya a duk duniya sun gyara shawarwarin su na cin kwai don lafiya. Misali, Cibiyar Zuciya ta Kasa ta Ostiraliya ta daina ba da shawarar iyakance adadin ƙwai masu lafiya da Australiya za su iya ci, kuma ta ba da shawarar cewa masu fama da ciwon sukari na 2 na iya ci har kwai 7 a mako.14.
Hakazalika, Ƙungiyar Zuciya ta Amirka ta ba da shawarar masu lafiya na iya haɗawa har zuwa kwai guda ɗaya kowace rana a cikin tsarin abinci mai kyau, kuma har zuwa qwai biyu a kowace rana ana ba da shawarar ga tsofaffi6.
Bugu da ƙari kuma, jagororin abinci na yanzu ta hanyar jagorancin ƙungiyoyin kiwon lafiya na Kanada ciki har da Canadian Cardiovascular Society, Heart and Stroke Foundation da Ciwon sukari Kanada ba su ba da iyaka ga cholesterol na abinci ga manya masu lafiya.15-17.
Menene ainihin laifin?
Idan yanke shan kwai ba shine amsar ba, menene? Gaskiyar ita ce, cikakken mai yana da tasiri mafi girma akan matakan cholesterol na jini fiye da cholesterol na abinci. Don haka, ba ƙwai da kansu ba ne, amma abin da kuke ci tare da su kuna buƙatar kula da su!
“Cikin kitse mai cike da kitse yana da alaƙa da haɓakar matakan cholesterol na jini, kuma yayin da ƙwai ba su da yawa a cikin kitsen mai, yana da mahimmanci a zaɓi abinci mai lafiya don ci tare da ƙwai,” ya bayyana Dr Rubin.
Ya kamata a ci ƙwai a matsayin wani ɓangare na nau'in abinci daban-daban tare da abincin da ke da kyau ga lafiyar zuciya, kamar kifi, 'ya'yan itace, kayan lambu, hatsi, abinci mai kiwo, goro da legumes.1,18.
Dr Rubin ya kara da cewa: "Haka kuma za ku iya inganta matakan cholesterol na jinin ku ta hanyar gyara wani abubuwan rayuwa iri-iri. Ana bada shawarar yin wani nau'i na motsa jiki a kowace rana, kar a sha taba ko amfani da kayan taba, yin magana akai-akai tare da mai ba da lafiyar ku, kuma ku shirya gwajin cholesterol na yau da kullun.
Mun fasa shi!
Tunda cholesterol da kuke ci a cikin abinci baya da alaƙa da matakan cholesterol na jini a yawancin mutane masu lafiya, ƙwai ba a ɗauka a matsayin haɗari idan ana maganar cututtukan zuciya, lokacin cin abinci a matsayin wani ɓangare na ingantaccen abinci mai gina jiki.
"Ko kuna bin Bahar Rum, mai sassaucin ra'ayi, mai cin ganyayyaki na lacto-ovo, tushen tsire-tsire, ko rage cin abincin carbohydrate, qwai su ne cikakkiyar ma'amala yayin da suke samar da furotin mai inganci da sinadarai na musamman,” Dr Rubin ya taƙaita.
References
3 Cibiyar Kula da Cututtuka da kuma Rigakafin
4 Blesso CN, Fernandez ML (2018)
13 BMJ (2020)
14 Ƙungiyar Zuciya ta Ƙasa ta Ostiraliya
15 Canadian Cardiovascular Society
16 Gidauniyar Heart and Stroke Foundation na Kanada
18 USDA
Haɓaka ikon kwai!
Don taimaka muku haɓaka ƙarfin sinadirai na kwai, IEC ta haɓaka kayan aikin masana'antu da za a iya zazzagewa, gami da mahimman saƙonni, kewayon samfuran shafukan sada zumunta, da zane-zane masu dacewa don Instagram, Twitter da Facebook.
Zazzage kayan aikin masana'antu (Spanish)Game da Dr Mickey Rubin
Mickey Rubin, PhD, memba ne na Cibiyar Abinci ta Kwai ta Duniya (IENC) Kungiyar Kwararrun Abinci ta Duniya da Babban Darakta na Cibiyar Nutrition Kwai (ENC) a Amurka. Yana da sha'awar kimiyyar abinci mai gina jiki da kuma yadda abincin da muke ci ke shafar lafiyar mu. Dr Rubin ya fara aikinsa a masana'antar abinci a Kraft Foods inda ya yi aiki a matsayin Babban Masanin Kimiyyar Abinci. Sannan ya yi aiki a matsayin Babban Masanin Kimiyya a Binciken Clinical Provident. Kwanan nan, Dr Rubin ya shafe shekaru 8 a matsayin Mataimakin Shugaban Cibiyar Nazarin Gina Jiki a Majalisar Kiwo ta Kasa.