Hoos-u-dhac yar
Dadka qaarkood, heerarka kolestaroolka ee dhiigga ayaa noqda mid aad u sarreeya. Tan waxaa loo yaqaan 'kolestarool' ama 'hyperlipidemia' oo sarreeya. Heerarka sare ee kolestaroolka LDL (waxaa loogu yeeraa "xun" kolesterool) ayaa loo tixgeliyaa astaamaha halista ah ee cudurka wadnaha iyo istaroogga.
Kolestaroolka LDL waxaa loo maleynayaa inuu xakameynayo dheecaanka xididdada dhiigga, kicinta atherosclerosis , oo loo yaqaano adkaynta halbowlayaasha.
Hoos-u-qaadidda kolestaroolka LDL iyo heerarka kor u kaca ee kolestaroolka HDL ("wanaagsan" kolestarool) caadiyan waxa uu ahaa diiradda loogu talagalay daaweynta iyo isbeddelka nolosha.
Cunnooyinka Nafaqada ee Kaluunka
Ilaa hadda, taageerada cilmi-baarista ee sheegashada in wax kasta oo dheeri ah ama daaweyn kale oo si ammaan ah loo daaweyn karo kolestaroolka sare waa mid la la'yahay, laakiin qaar ayaa laga yaabaa in la isticmaalo iyada oo la jirto daaweyn kale. Halkan waxaa ku yaal qaar ka mid ah waxyaabaha dheeraadka ah ee la tixgelinayo
1) Niacin (Vitamin B3)
Niacin, oo loo yaqaanno vitamin B3, ayaa loo isticmaalaa in la yareeyo kolestaroolka. Gaar ahaan, waxay u muuqataa in niacin uu hoos u dhigo kolestaroolka LDL iyo triglycerides wuxuuna kor u qaadaa "wanaagsan" kolestaroolka HDL. Niacin sidoo kale waxay u muuqataa inay si aad ah hoos ugu dhigayso heerarka kale ee halista ah ee atherosclerosis, lipoprotein A.
Niacin waxaa lagu heli karaa warqadda rijeetada iyo kaalmada cuntada. Qalabka wadnaha ee Maraykanka ayaa amraya bukaanada inay isticmaalaan kaliya foomka rijeetada ee niacin. Sababtoo ah dhibaatooyinka soo noqnoqda, niacin waa in aan loo isticmaalin si loo yareeyo kolestaroolka illaa kormeerka dhakhtar caafimaad oo tayo leh.
Niacin waxay kordhin kartaa saameynta daaweynta dhiig karka sare ama waxay keentaa lallabbo, caloosha, gaas, shuban, ama turjubaan. Waxay ka sii dari kartaa boogaha lafdhabarta ama kicin kara bararka beerka, iyo sonkorta dhiiga oo sareysa.
Waxyeellada ugu caansan ee daawada niacin-ga ah waa maqaarka ama biyo kulul, taas oo keenta ballaarinta xididdada dhiigga.
Dadka badankoodu waxay ogaadaan tan marka ay bilaabaan bilaabista niacin. Cabbitaanka waxaa laga yaabaa in la yareeyo adoo qaadanaya niacin cunto.
Inkasta oo qiyaaso badan oo niacin ah ay muujiyeen balan qaadyo isku darka daawooyinka si loo yareeyo kolesteroolka (loo yaqaanno statins ), waxaa jira welwelo isku dhafan oo keeni kara xaalad halis ah oo la yiraahdo rhabdomyolysis. Waa in aan la isku darin ilaa ay ka hooseyso kormeerka dhow ee dhakhtar.
2) Fiber Fiber
Fiber fiber ayaa u muuqda in la yareeyo kolestaroolka LDL iyadoo la yareeyo nuugista xiidmaha ee mindhicirka. Fiberfluubku wuxuu isku xidhan yahay kolestaroolka si uu u soo baxo. Fibre-yaasha ayaa laga heli karaa kaalmada cuntada, sida budada psyllium , ama cuntooyinka sida:
- Miro, shaciir, galley
- Bacaha (digir, digirta)
- Miraha qaar sida tufaaxa, shinni, iyo berry
- Khudaarta qaar ka mid ah, sida karootada, sprouts, broccoli, walxaha
- carob
Shan ilaa 10 garaam maalintii oo ah fibbada loo foori karo ayaa la ogaadey in ay hoos u dhigto kolesteroolka LDL qiyaastii 5 boqolkiiba. FDA waxay u oggolaataa alaabooyinka faybaran ee lagu farsameeyo si ay u muujiyaan calaamadda ah inay yihiin "wadnaha-caafimaad qaba". Cuntooyinka kale iyo cuntooyinka ay ku badan yihiin fibbada loo foori karo waxaa ka mid ah faybarka loo yaqaan 'acacia fiber', glucomannan, noodle shirataki, noodhada, iyo xajmiga.
3) Dhirta Sterols iyo Stanols
Goobaha dhirta iyo sterols (sida beta-sitosterol iyo sitostanol) waa walxo dabiici ah oo laga helo geedo gaar ah.
Stanols waxaa sidoo kale laga helaa cunto dheellitiran ama waxaa lagu daraa margarine, casiir liin leh, iyo dhaymo. Cilmi-baaristu waxay soo jeedinaysaa in walxaha dabiiciga ah iyo sterols ay ka caawin karaan inay hoos u dhigaan kolestaroolka. Waxay isku mid yihiin qaab-dhismeedka kolestaroolka waxayna ka caawin kartaa inuu joojiyo qaadashada xaddiga kolestaroolka mindhicirka.
Barnaamijka Waxbarashada Xoolaha ee Qaranka wuxuu kugula talinayaa inaad qaadato 2 garaam oo ah sterols iyo stanols maalin kasta. FDA waxay u ogolaataa codsi caafimaad oo la ansaxiyey oo ku saabsan daawada phytosterols, "Cuntooyinka ay ku jirto ugu yaraan 0.65 gram halkii adeega qudaarta dhirta" sterol ", waxay cuneen laba jeer maalintii cuntooyinka maalin kasta qaata ugu yaraan 1.3 gram, ee dufanka buuxa iyo baruurta, waxay yarayn kartaa khatarta cudurka wadnaha. "
Stanols iyo sterols waxay u muuqdaan inay kor u qaadaan saameynta hababka kale si loo yareeyo kolestaroolka. Daraasadaha, dadka qaata dawooyinka Statin si ay hoos ugu dhigaan kolesteroolka waxay leeyihiin horumarin dheeraad ah ee heerarka kolestaroolka leh stanols / sterols.
4) Dhismaha Artichoke
Waxaa jira baaritaano muujinaya in caleenta caleenta ah ( Cynara scolymnus ) ay kaa caawin karto hoos u dhigida kolestaroolka. Caleenta caleenta Artichoke ayaa laga yaabaa inay ku shaqeyso iyada oo xaddidaysa suubinta kolestaroolka jirka. Artichokes ayaa sidoo kale ku jira maaddo la yiraahdo cynarine, oo la rumeeysan yahay in kor loogu qaado waxsoosaarka xitaa beerka, isla markaana xawaaraha dheecaanka ka soo saaro xargaha, taas oo labadoodaba laga yaabo in ay kordhiso qashin-qubka.
Falanqayn farsameed ah ayaa eegay tijaabooyin la xakameyay oo loogu talagalay soo-saarista artichoke ee kolestaroolka sare. Waxay heleen seddex daraasadood oo qiimeynaya falanqaynta, laba kalena waxay muujiyeen saameyn yaraanta kolestaroolka guud. Dhacdooyinka khatarta ah waxay ahaayeen kuwo khafiif ah, waqti gaaban, oo aan laga badin. Baadhitaanku wuxuu sheegay in tijaabooyinka bukaan-socodka ee waaweyn ee loo baahan yahay muddo dheer. Gabagabadu waxay ahayd in caddayntu aysan aheyn mid ku qanacsan, Dib-u-eegista Cochrane ayaa joojisay cusboonaysiinta falanqaynta cilmi-baaristaan tan 2016-ka.
Cabbiraadka Kale
Waxyaabaha kale ee lagu taliyey ee loogu talagalay kolestaroolka ayaa leh caddayn yar oo ah inay faa'iido leedahay. Marka laga hadlayo bariiska casiirka cas , waxaa jira halis suurtagal ah sababtoo ah waxaa ku jira qaab dabiici ah oo dhacaya lovastatin, daroogo dhakhtar qoro. Garlic ayaa hadda la muujiyay in ay tahay wax aan fiicneyn oo hoos u dhigaya kolestaroolka. Waxyaabaha kale ee dheeraadka ah iyo cuntada aad ka arki kartid waxaa ka mid ah policosanol , coenzyme Q10 , shaah cagaaran, iyo soy.
Talooyin dheeraad ah
Kolestaroolka sare waxaa badanaa la daaweeyaa iyadoo lagu saleynayo wadarta guud ee kolestaroolka, kolestaroolka LDL, iyo heerarka HDL ee kolestaroolka, oo lagu darayo jiritaanka khataro dheeraad ah ee cudurka wadnaha:
- Weerarka wadnaha ee hore
- Sonkorowga
- Sigaar cabid
- Cadaadis dhiig oo sarreeya
- Kolestaroolka HDL ee hooseeya
- Taariikhda qoyska ee cudurka wadnaha hore
- Da'da 45 jir ee ragga iyo ka weyn 55 dumarka
- Khatarta 10-sano ee wadnaha oo ka weyn 20 boqolkiiba
Isticmaalka Daawada Kale
Ka hor intaanad go'aansan inaad isticmaasho daawo kale oo ah kolestaroolka sare, raac talooyinkan:
- Kala hadal dhakhtarkaaga kahor intaadan billaabin habka dabiiciga ah si aad u yareyso kolestaroolka.
- Dhaqtarkaaga weydii wixii aad ku qaadato.
- Ha joojin wax daawo ah si loo yareeyo kolestaroolka. La hadal dhakhtarkaaga haddii aad qabtid su'aalo ku saabsan dawadaada.
- Daawooyinka kale ee looma imtixaanin amniga oo maskaxda ku hay in nabadgelyada dheeraadka ah ee haweenka uurka leh, hooyooyinka kalkaaliyaha ah, carruurta, iyo kuwa leh xaalado caafimaad ama kuwa qaadanaya daawooyinka aan la dhicin.
> Ilo:
> Kordhi Xanuunkaaga Xididdada Kolestaroolka leh ee Fytosterols. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/phytosterols-sterols-stanols-heart-health.
> Kaadi-saarista Hilibka oo hoos u dhigi kara Caawimaad. Mayo Clinic. http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol-lowering-supplements/art-20050980,
> Daawada Dabiiciga ah ee Maareynta Caafimaadka ee Hyperlipidemia. Macluumaadka Daawooyinka Daawooyinka Dabiiga ah. http://naturaldatabase.therapeuticresearch.com/ce/CECourse.aspx?cs=&pm=5&s=nd&pc=10-105.
> Niacin iyo Niacinamide (Vitamin B3). MedlinePlus. https://medlineplus.gov/druginfo/natural/924.html
> Wider B, Pittler MH, Thompson-Coon J, Ernst E. Artichoke caleenta loogu talagalay daaweynta hypercholesterolaemia. Xogta Cochrane ee qiimeynta nidaamka . 2013. doi: 10.1002 / 14651858.cd003335.pub3.
Diidmada: Macluumaadka ku jira boggan waxaa loogu talagalay ulajeedooyinka waxbarashada oo kaliya maahan beddel talobixin, ogeysiin ama daaweyn dhakhtarka ruqsada leh. Loogama jeedo inuu daboolo dhammaan taxaddarrada suurtagalka ah, isdhexgalka daroogada, duruufaha ama saameynta xun. Waa inaad raadisaa daryeel caafimaad oo degdeg ah wixii arrimo caafimaad ah oo la tasho dhakhtarkaaga ka hor intaanad isticmaalin daawo kale ama isbeddel ku yimaada habkaada.