Liiska cuntooyinka nafaqada ee la filayo inay hoos u dhigto heerarka kolesteroolka waa mid dheer oo kala duwan; wax kasta oo ka soo goosta dhirta miraha-geedaha ayaa loo dallacaa sidii kolestarool-yaraynta nafta.
Hase yeeshe, waxtarrada - haddii ay jiraan - dhab ahaantii shaqeeyaan, iyo kuwa aan faa'iido lahayn? Cilmi-baarayaashu waxay sii wadaan inay raadiyaan jawaabo su'aashaas, laakiin qaar ka mid ah waxyaabaha dheeraadka ah ayaa lagu ogaadey in ay leeyihiin faa'iidooyinka hoos u dhaca hilibka.
Iyadoo aan loo eegin waxyaalaha dheeraadka ah ee aad dooran karto inaad isku daydo, had iyo jeer waa la-talin inaad la hadasho dhakhtarkaaga marka hore. Xitaa "dabiiciga oo dhan," dhirta dabiiciga ah waxaa ka mid ah xeryaha firfircoon ee dhexdhexaadin kara dawooyinka kale, wuxuu qoraa Daniel Edmundowicz, MD, oo ah khabiir ku takhasusay daawada iyo agaasimaha cudurrada wadnaha ee jaamacadda Pittsburgh Medical Center.
"Haddii dadku leeyihiin heerar barar sare ah waxayna u baahan yihiin inay hoos u dhigaan kolestaroolkooda, ma ahan inay ku tiirsanaadaan dheellitiriin si ay u gaaraan ujeeddooyinkooda kolestaroolka," Dr. Edmundowicz taxaddarrada. Sababtoo ah siyaado dheeraad ah looma xakamayn, waxay ku kala duwanaan karaan si nadiif ah iyo firfircooni.
Kalluunka iyo Kalluunka Saliidda
"Waxaan jeclahay saliidda kalluunka ," ayuu yiri Lynne Shinto, oo ah MPH, dhakhtar dabiici ah iyo kaaliye macalin Jaamacadda Oregon ee caafimaadka iyo sayniska ee Portland. "Iyadoo takhtar ahaan, waxaan saliid kalluun u adeegsanayaa waxyaabo badan oo kala duwan, badanaa sababtoo ah waxa ka hortagaya guryaha, "ayay tiri.
Dr. Edmundowicz wuxuu ku raacsan yahay, isaga oo xusay in saliidda kalluunka iyo saliideedda omega-3 fatty acids loo isticmaalo sanado badan si loo yareeyo heerarka triglyceride . The American Heart Association (AHA) ayaa ku talinaysa cunista kalluunka sare ee omega-3 fatty acids, sida mackerel, albacore, tuna, iyo salmon, ugu yaraan laba jeer toddobaadkii.
Si kastaba ha ahaatee, heerarka sare ee acids-fatty acids, si kastaba ha ahaatee, waxay gacan ka geysan kartaa dhiig-baxa xad-dhaaf ah dadka qaarkood, sidaa daraadeed waxaa lagula talinayaa in taxadar leh.
Garlic
Inkasta oo dad badani ay yiraahdaan waxay rumaysan yihiin "guntinta kacdoonka" waa daaweyn la xaqiijiyey oo loo maro kolestaroolka sare, caddaynta caafimaad ee goobtan waa mid aan fiicneyn oo aan is-beddelin. Talada khabiirada badankood: keydso neeftaada.
Turmeric / Curcumin
Cadcad yar oo caddaynta anecdotal waxay taageertaa isticmaalka dhirta Hindiya ee caan ah si loo hagaajiyo heerarka kolestaroolka. Curcumin waa qaybta firfircoon ee firfircoon, oo waxay u muuqataa in ay u badantahay sida antioxidant - maaha sida daaweynta kolesteroolka. "Kama saarno shafka caafimaadka shucaaca," ayuu yiri Dr. Edmundowicz.
Soy
Cuntada soya, sida tofu iyo caano soy ah, ayaa lala xiriiriyay faa'iidooyin caafimaad oo kala duwan, oo ay ka mid tahay hoos u dhigidda heerarka sare ee kolestaroolka, laakiin faa'iidooyinka soygoonku weli wali lama socon. Khubaro badani waxay rumaysan yihiin in aanay ahayn soy lafteeda, laakiin soyku wuxuu ka sarreeyaa ilaha sare ee baruurta ee borotiinka taasoo saameynaysa hoos u dhigidda heerarka kolestaroolka. "Qeybta ugu hooseysa waa, marka ay dadku caano ka beddelaan caano soy, waxay hoos u dhigayaan qaadashada dufanka buuxa ," ayuu yiri Dr. Edmundowicz. Ma cabbayo caano soy oo si toos ah hoos u dhigaya kolestaroolka: ma cabbayo caanaha lo'da.
Plant Stanols / Plant Stterols
Goobaha dhirta iyo sterols - si wadajir ah loo yaqaan phytosterols - waxaa laga helaa nuts, miraha, khudradda, saliidda cuntada, digirta, miraha, iyo badarka. Ganacsiga cuntadu mararka qaarkood wuxuu ku darsadaa badeecooyinka ku jira dufanka leh, sida dharka salad, caano fadhi, iyo margarine.
Waxaa jira qaar ka mid ah khilaafaadka ku saabsan sida ay waxtar u leeyihiin kuwan oo ah hagaajinta heerarka kolesteroolka , waxaana jira waxyaabo badbaado oo ammaan ah. Qalabka wadnaha Mareykanka ee Maraykanka ma soo jeediyo waxyaabahaas dadwaynaha guud, laakiin habraaca barnaamijka Daaweynta Xannuunada Daaweynta Qaaxada / Daryeelka Dadka Waaweyn ee Qaranka ayaa kugula talin doona qorshooyinka cunto caafimaad leh oo caafimaad leh.
Sheegasho ah in dhirta sterol-ka ay kaa caawin karaan yareynta khatarta cudurada wadnaha ayaa raalli ka ah Maamulka Caafimaadka iyo Maandooriyaha.
Bariiska Casaanka Bariiska
Bariis khamiir oo casaan ah ayaa ku guulaysta oggolaansho dhowra oo ka mid ah khabiirada awooddooda si loo hagaajiyo heerarka kolestaroolka. Sababtoo ah waxsoosaarkan bariiska ee khatarta ah ayaa si lamid ah u la mid ah xaalad, Dr. Edmundowicz wuxuu yidhi, "Waa dawo hooseeya, waxaan ugu yeeraa '' Statin-equivalent ''.
Xaqiiqdii, mid ka mid ah xeryahooda ku jira bariiska casaanka cas , monacolin K, waa qaybta firfircoon ee lovastatin, oo laga iibsaday Mevacor. Maaddaama monacolin K lagu helayo tiro yar oo ah bariiska casiirka cas, inkastoo, cilmi-baarayaashu waxay qiyaasayaan in ay jiri karaan xeryahooda dheeraadka ah ee dheeraadka ah ee ka dhigaya mid waxtar leh. Iyo, sida Shinto tilmaameyso, bariiska caanaha cas ee gaduudan waa mid aan qaali ahayn.
Waa in la ogaadaa, in FDA ay go'aamisay 1998-kii in bariiska caanaha cas ee ku jira daroogada loo yaqaan 'lovastatin' uu yahay shey la ilaaliyo oo laga saaro roogaga. Waxa kaliya oo la iibin karaa haddii aysan lahayn wax ka badan miisaanka monacolin K. Imtixaanka badeecadda ee sannadkii 2011 ayaa laga helay qaar ka mid ah wali waxaa ku jira miisaan badan. Natiijadu, waa khamaar marka aad iibsanaysid alaabtan sida hadba, haddii ay jiraan, qaybaha firfircooni waxay ku jiraan sheyga - sharci ahaan ama sharci darro ah. Si kastaba ha noqotee, maadama ay qaabkeeda asalka ah u egtahay statins, isla tallaabooyinkaas ayaa lagu dabaqi doonaa haddii aad rabto inaad isticmaasho: Haweenka uurka leh iyo bukaanka qaba xaaladaha beerka, tusaale ahaan, waa inay isticmaalaan bariiska casiirka gaduudka oo kaliya marka la kormeerayo dhakhtar.
Guggulipid
"Waxaan u maleynay in guggulipiddu ay noqon doonto gurig kaliya oo ku saleysan magaciisa," ayuu yiri Dr. Edmundowicz, "laakiin sayniska ayaa taageeraya isticmaalka wax soo saarka geedaha miraha ah oo kaliya ma ahan."
Shaaha
Inkasta oo shaaha , oo ay ku jiraan shaaha cagaaran, ayaa lala xiriiriyay hoos u dhac ku yimid heerarka kolestaroolka, "ma ahan mid dhib badan," ayuu yiri Dr. Edmundowicz. "Runtii ma siin karno [shaah] suunka suunka."
Niacin dheellitiran ee loogu talagalay Cholesterol
Niacin , fitamiin B3, ayaa loo yaqaan 'both HDL' (lipoproteins), iyo "subagga" wanaagsan " LDL" (lipoproteins-ka hooseeya, "xun" kolestarool). Niacin, si kastaba ha ahaatee, waxay keeni kartaa maqaarka haragga iyo waxyeelooyinka kale . Qadarka sare, heerka sare ee heerarka qaar ka mid ah enzymes beerka, taas oo tilmaami karta waxyeelada beerka, mararka qaarkood waa la arkaa. "Dadka qaar waxay u dulqaadanayaan, qaarna maaha," ayuu yidhi Shinto.
Kuwani iyo waxyaabo kale oo dheeraad ah waxay yeelan doonaan saameyno kala duwan dadka kala duwan. Shinto waxay ku biirtaa khabiiro kale oo lagula talinayo habka ilaaliyaha ah ee isticmaalka. "Haddii heerarka kolesteroolka aan isbeddelin saddex bilood ka dib [in lagu tijaabiyo dheellitir ahaan daaweynta kolesteroolka], waxaan kula talinayaa inay la hadlaan dhakhtarkooda caafimaadka aasaasiga ah ee ku saabsan socdaalka," ayay tiri.
Ilaha:
"Talooyinka Caafimaadka Cuntada iyo Hababka ee Wadnaha ee Mareykanka Wadnaha". Americanheart.org. La cusbooneysiiyay Agoosto 12, 2015. Wadnaha 'American Heart Association'.
Daniel Edmundowicz, Jaamacadda Pittsburgh Medical Center. Wareysiga telefoonka, 16 Sep. 2008.
"Kalluun iyo Omega-3 Acid Fatty Acids." Americanheart.org. La daabacay Juun 15, 2015. Wadnaha Wadnaha Maraykanka.
"Garlic (Allium sativum L.)." N lm.nih.gov. 2/14/2015. Machadyada Qaranka ee Caafimaadka.
Lynne Shinto, Jaamacadda Caafimaadka iyo Jaamacadda Oregon. Wareysiga telefoonka, 16 Sep. 2008.
Bariiska Khamiis ee Casaanka ah: Hordhac, Xarun Qaran ee Wadajirka iyo Isdhexgalka Caafimaadka, NIH. NCCIH Dukumeentiga No: D475. La sii daayay July 2013.