Legumes don rage cholesterol

da legumes Su ne ainihin abinci na Abincin Bahar Rum. Shin yawancin abubuwan gina jiki masu amfani don lafiyar mu, ciki har da na taimaka rage mummunan cholesterol Kuma, kuma, ana iya shirya su ta hanyoyi da yawa, kowannensu ya fi dadi.

A daya bangaren kuma, mummunan cholesterol yana daya daga cikin manyan makiyan lafiyarmu. Kiran hypercholesterolemia sa a haɗari mai tsanani na zuciya da jijiyoyin jini. Domin duk wannan, a ƙasa, za mu yi magana da ku game da legumes da ke rage wannan abu a jikinmu. Amma da farko dole ne mu bayyana muku duka abin da cholesterol yake da kuma kaddarorin legumes.

Menene cholesterol?

Abu na farko da dole ne mu gaya muku shine cewa jikinmu yana buƙatar cholesterol, kodayake, kamar yadda zamu gani, akwai daya mai kyau daya mara kyau. Labari ne a lipid akwai a cikin membrane na plasma Kwayoyin eukaryotic, wato wadanda dan Adam suka mallaka, da dai sauransu. Hasali ma, daya daga cikin abubuwan da ke haifar da wuce gona da iri a jikinmu shi ne yawan cin kitsen asalin dabba.

Koyaya, matakin cholesterol na iya zama babba saboda wasu dalilai. Akwai na haihuwa, wanda, kamar yadda sunansa ya nuna, gado ne. Amma kuma muna iya samun shi mai girma sakamakon taba, barasa ko hawan jini har ma da ƙananan matakan cholesterol mai kyau.

Domin kamar yadda muka fada muku akwai mai kyau da mara kyau. Na farko (wanda ake kira HDL) wajibi ne ga jikinmu, tun da yake yana taimakawa wajen samar da kwayar halitta. Hakanan mafari ne, wato, yana taimakawa tsarin tsarin bitamin D, bile salts da hormones masu mahimmanci kamar cortisol da aldosterone. Bugu da kari, cire mummunan cholesterol daga arteries kuma a kai shi cikin hanta don fitar da shi.

Daidai, mummunan cholesterol (LDL) yakan taru a cikin arteries, yana hana yaduwar jini. Don haka, Yana da haɗari, sama da duka, ga lafiyar zuciya da jijiyoyin jini. A gaskiya ma, yana ɗaya daga cikin manyan abubuwan haɗari ga cututtukan zuciya da sauran abubuwa masu tsanani. Sakamakon haka, Ya fi kyau koyaushe don LDL ya zama ƙasa. Duk da haka, babu takamaiman ma'auni ga dukan mutane, amma ya dogara daidai da haɗarin zuciya na kowane mutum.

Koyaya, a matsayin jagora, zamu iya gaya muku cewa, ga mutum mai matsakaicin shekaru a cikin lafiya mai kyau, mummunan cholesterol kada ya wuce 190 mg/dl. Amma wannan yana canzawa sosai a cikin marasa lafiya da wasu cututtuka. Misali, wadanda ke fama da ciwon sukari ya kamata su rage shi sosai. A kowane hali, idan kuna son sanin adadin adadin LDL da ya dace a gare ku, ya fi dacewa tuntuɓi likitanka.

Wadanne kaddarorin legumes suke da su kuma waɗanne ne masu kyau ga cholesterol?

Da zarar mun bayyana abin da cholesterol yake, dole ne mu kuma yi magana da ku game da kaddarorin legumes. A ƙarƙashin wannan sunan an haɗa da a kungiyar iri na tsire-tsire na dangin legume. Hakanan, girmansa ya bambanta, amma yawanci yana tsakanin milimita ɗaya zuwa hamsin kuma, a al'ada, yanki ne na shuka wanda yake tara abubuwan adanawa.

Duk da haka, yana da ban sha'awa cewa mutane kawai suna cin wasu daga cikinsu. Akwai wasu da yawa waɗanda ko dai ba a sadaukar da su ga abinci ba ko kuma an yi nufin dabbobi. A kowane hali, daidaitawar legumes daga ra'ayi mai gina jiki yana kama da kowane yanayi, ko da yake gaskiya ne cewa akwai mahimman bayanai.

Suna bayar da mai kyau adadin furotin, mafi rinjaye tsakanin kashi ashirin zuwa ashirin da biyar, kodayake, alal misali, waken soya ko gyada ya kai kusan talatin da takwas. Suna kuma bayar da a babban adadin carbohydrates. Musamman, kashi sittin daga cikinsu sun ƙunshi waɗannan kwayoyin halitta. Kamar yadda suke da alhakin ba da makamashi ga jikinmu, su ma suna da mahimmanci.

A gefe guda, sabanin abin da ake tunani akai-akai, legumes ba sa kiba. Yawan nauyi yana faruwa ne saboda abin da muke ƙara musu lokacin dafa su. Misali, chorizo ​​​​, tsiran alade na jini ko naman alade. Koyaya, ƙaramin adadin waɗannan samfuran shima baya cutarwa.

A gefe guda kuma, tsakanin kashi goma sha ɗaya zuwa kashi ashirin da biyar cikin ɗari na legumes an yi su ne zaren. Kamar yadda ka sani, wannan yana da mahimmanci don rigakafin cututtuka irin su kiba, maƙarƙashiya, ciwon sukari mellitus, diverticulitis har ma da ciwon daji na hanji. Kuma, idan hakan bai isa ba, yana kuma rage cholesterol. Amma halaye masu gina jiki na legumes ba su ƙare a nan ba.

Hakazalika, Suna samar da adadi mai yawa na micronutrients a cikin nau'i na ma'adanai da bitamin. Game da na farko, su ne ma'auni mai ban mamaki baƙin ƙarfe, jan ƙarfe ko alli. Kuma, amma na karshen, suna da wadata a ciki bitamin B1 da B3, folic acid (ko bitamin B9) da kuma carotenoids. A ƙarshe, legumes sun ƙunshi lipids. Amma su, a ma'ana, kayan lambu kuma, don haka, suna da amfani ga lafiyar mu. A daya bangaren kuma, kamar yadda muka fada muku, kowane irin nau’in irin wadannan nau’o’in iri yana da nasa kebantacce kuma yana rage cholesterol ko babba ko kadan. Bari mu gani a cikin mafi yawan cinyewa.

Chickpeas

Yana daya daga cikin legumes da aka fi amfani da shi a duniya, tunda yana faruwa a duk nahiyoyi. Hakanan yana daya daga cikin mafi yawan fa'ida. Chickpea shine mai arziki a cikin sunadarai, sitaci da lipids, yawanci oleic da linoleic acid, wanda, saboda ba su da yawa, suna taimakawa wajen rage mummunan cholesterol. Haka kuma, shi ne a babban tushen fiber da carbohydrates.

Har ila yau yana da darajar diuretic kuma yana inganta jigilar hanji. Bugu da ƙari, don ta low abun ciki na sodium, cikakke ne ga abincin da ke neman rage hawan jini.

Kamar dai duk wannan bai isa ba, daga ra'ayi na gastronomic, yana bayarwa dama dama. Shi ne ainihin kayan miya da miya da miya. Misali, stew Madrid ko Maragato. Amma kuma kuna iya jin daɗin kajin a cikin salads rani masu daɗi.

Lentils, daya daga cikin legumes tare da mafi ƙarfe

Lentils kuma yana ba da fa'idodi da yawa ga lafiyar ku. Rage mummunan cholesterol ta hanyar kitsonta marasa kitso daya ne daga cikinsu. Domin, kuma, suna fitowa Mahimmanci don rigakafi da warkar da anemia saboda yawan sinadarin iron, magnesium da zinc. Wadannan ma'adanai suna taimakawa wajen samuwar kwayoyin jajayen jini da platelets a cikin jini.

Hakazalika, suna samar da adadi mai kyau na carbohydrates, musamman a cikin nau'i na sitaci. Kuma suna da yawancin sunadaran. Koyaya, waɗannan basu cika ba, tunda basu da methionine, amino acid mai mahimmanci. Amma kuna iya gyara wannan tare da su da hatsi, wadanda suke da arziki a ciki. A daya bangaren kuma, suna da bitamin B, wanda ke taimakawa inganta haɗin ƙwayoyin jijiyoyi.

Amma game da darajar dafuwa, ba ma buƙatar bayyana muku shi. Wannan legume mai ƙasƙantar da kai yana da daɗi ko da sauté na tafarnuwa, albasa da sauran kayan yaji. Amma ya fi kyau da ɗan nama ko chorizo ​​​​.

Peas

Hakanan suna faruwa a mafi yawan duniya, kamar yadda yawancin sunayen da suke samu ya tabbatar. Misali, Peas, alvillas, Peas, garbaneta, bisalto ko presoles. Kamar na baya, yana taimakawa wajen rage mummunan cholesterol saboda flavonoids, carotenoids da antioxidants da suke da su. Har ila yau, suna da calcium, magnesium da potassium, wanda ke taimakawa wajen rage hawan jini.

Amma wake yana kawo muku ƙarin fa'idodi. Su ne babban tushen furotin kayan lambu. Suna kuma da a low glycemic index, don haka sun dace don daidaita matakan sukari na jini. Har ma suna kula da lafiyar gani. Sun mallaka lutein da zeaxanthin, wanda shine mahadi carotenoid da ke cikin pigment na macula. Bugu da ƙari, godiya ga antioxidants, yana taimakawa wajen hana tsufa. A takaice, wake yana ba ku bitamin B, A da K kuma, saboda ƙarancin adadin kuzari da ƙarfin satiating, suna taimaka muku sarrafa nauyin ku.

Dangane da hanyar dafa su, shi ma ya bambanta sosai. Alal misali, suna da dadi tare da sofrito da wasu naman alade tacos. Amma kuma ana iya ɗaukar su azaman kayan ado don sauran jita-jita.

Wake

Har ila yau ana kiranta wake, wake ko wakeWata babbar hanyar cin abinci ce carbohydrates, fiber, sunadarai, bitamin da ma'adanai. Bugu da ƙari, suna da ƙananan abun ciki kuma, tun da yake asalin shuka ne, suna taimakawa wajen rage mummunan cholesterol.

A gefe guda kuma, tunda carbohydrates ɗin su sun cika, suna ɗaukar sukari a hankali kuma hakan yana taimakawa hana haɓakar waɗannan abubuwa kwatsam a cikin jini. Don haka, wake kuma yana kula da mutanen da ke shan wahala ciwon sukari. Haka kuma, su ne mai arziki a cikin fiber da samar da makamashi mai yawa. Suna kuma da yawa folic acid, wanda ke ba da gudummawa ga girma na sel kuma, sabili da haka, yana da amfani sosai a lokacin daukar ciki.

Broad wake, wani daga cikin mafi kyaun legumes a kan mummunan cholesterol

Fadin wake wani nau'in legumes ne da ake samu a duk duniya. Hasali ma, nomansa ya samo asali ne tun dubban shekaru, lokacin da ya fara a cikin tekun Bahar Rum sannan kuma ya bazu zuwa gastronomy a duniya. Hakanan suna da kyau a kan mummunan cholesterol saboda kaddarorinsu da yawan adadin fibers masu narkewa. Daga cikin na farko, suna da anti-mai kumburi ikon ga hanyoyin jini da sarrafa glucose na jini.

Bugu da ƙari, suna ba ku bitamin B da C, folic acid da potassium. Hakanan suna da kyau don hana kiba, saboda suna da ƙarancin adadin kuzari kuma suna da yawa sosai. Har ma suna da prebiotic sakamako, wato, suna inganta yanayin flora na hanji kuma suna hana maƙarƙashiya.

waken soya

Daga cikin legumes da muke ambata, waken soya shine mafi ƙarancin sani a Spain. Waɗannan su ne tsaba na rawaya waken soya, da yawa a Gabas. Su kuma mai arziki a cikin furotin da lectin, wanda ya sa su dace don hana mummunan cholesterol da kuma kare arteries.

Bugu da ƙari, ya ƙunshi lafiyayyen acid fatty, ciki har da Omega-3da kuma bitamin B9 da kuma E. A ƙarshe, suna da iko mai yawa kuma, daidai saboda wadatar su a cikin sunadaran sunadaran abinci mai kyau maye gurbin nama a ciki. cin ganyayyaki.

A ƙarshe, mun nuna muku ikon legumes don hanawa da rage cholesterol. Amma, kamar yadda kuka gani, suna da sauran kaddarorin sinadirai da ƙarin halayen lafiya. Koyaya, kamar yadda koyaushe muke gaya muku, abu mafi mahimmanci shine ku sanya a lafiya da kuma daidaitaccen abinci. Kuskura yayi.