Roz Anda Khana Theek Hai? Cholesterol Aur Dil Ke Hawale Se Sach

1. Anday par itna shak kyun?

Hamare ghar mein anday ka nashta aam hai: fry, boiled, omelette ya paratha ke saath. Magar kai saal tak sunte rahe ke anday se cholesterol barh jata hai aur dil ko nuqsan hota hai. Phir kabhi sunte hain ke anday bilkul theek hain. Sach yeh hai ke sehat ke mashwaray waqt ke saath tehqeeq ke saath badalte rehte hain.

Is article mein hum sirf wohi baatein likh rahe hain jo American Heart Association (AHA) aur Harvard Health jaise idaaron ne kahi hain, aur jahan unka mashwara alag hai wahan woh bhi bata dete hain.

2. Anday mein cholesterol hai, to masla kya hai?

Anday ki zardi mein cholesterol hota hai, yeh sach hai. Magar Harvard Health ke mutabiq khane mein maujood cholesterol aksar logon ke khoon ke cholesterol ko utna nahi barhata jitna pehle samjha jata tha.

Un ke mutabiq khoon ke cholesterol par zyada asar saturated fat ka hota hai, jo charbi wale gosht aur full-fat dairy se milta hai. Yani masla sirf anday ka nahi, poori plate ka hai.

3. AHA kya kehta hai?

AHA ki science advisory ke mutabiq sehatmand log dil ke liye behtar khane ke andaaz ke andar rozana ek poora anda (ya uske barabar) shamil kar sakte hain. AHA ke mutabiq anday ki safedi bhi isi hisaab mein ginti ja sakti hai.

AHA ki web summary mein yeh bhi likha gaya hai ke buzurg log jinka cholesterol theek ho, woh ek din mein do anday tak le sakte hain. Magar jin logon ko cholesterol ki bimari (dyslipidemia), diabetes ya dil ki nakami ka khatra ho, unke liye AHA ehtiyat ka mashwara deta hai.

4. Jin logon ko ehtiyat chahiye

Harvard Health ka mashwara zyada sakht hai: jin ko high blood cholesterol, diabetes ya dil ki bimari ho, unke liye hafte mein zyada se zyada do anday. Dono idaaron ki baatein ek hi disha mein hain: agar aap ko yeh masail hain to apne doctor ya dietitian se poochein ke aap ke liye kitne anday theek hain.

Kuch log khane ke cholesterol par zyada hassas hote hain. Isliye agar family mein cholesterol ya dil ki bimari aam hai, to apne lipid profile test ke nateeje ke mutabiq faisla karein, sirf internet ya rishtedaron ki raaye par nahi.

5. Anday ke saath kya khate hain, woh zyada ahem hai

Boiled ya kam tel mein bana omelette, saath mein sabziyan aur sabut gandum ki roti, dil ke liye achha andaaz hai. Isi anday ko desi ghee mein tal kar, paratha, aur saath mein seekh kabab ya qeema khayein to saturated fat kaafi barh jata hai.

Asaan tabdeeliyan: fry ki jagah boil ya poach, ghee ki matra kam, paratha ki jagah roti, aur anday mein pyaz, tamatar, palak jaise ajzaa daal dena.

6. Anday ke aur faiday

Anday protein aur kai ghizai ajzaa ka sasta zariya hai, is liye jin gharon mein gosht mehnga hai wahan yeh ek ahem khuraak ho sakta hai. Magar yeh koi "super food" nahi, aur sirf anday khane se wazan, cholesterol ya sehat ka masla hal nahi hota.

7. Doctor se kab milein?

Agar aap ko pehle se high cholesterol, diabetes ya dil ki bimari hai, ya family mein kam umar mein dil ka daura aam hai, to anday ki matra doctor se pooch kar tay karein. Agar kabhi anday khane ke baad hont, chehra sooj jayein, saans mein takleef ho ya jild par daane aa jayein to yeh allergy ki alamaat ho sakti hain; fori doctor se milein.

Yeh article umoomi maloomat ke liye hai, ilaaj ya diet plan ka mutabadal nahi.

Hawalay (Sources)

• American Heart Association: Are eggs good for you or not?
• American Heart Association: Dietary Cholesterol and Cardiovascular Risk (science advisory, Circulation 2020)
• Harvard Health: Unscrambling the message on eggs

Note: Yeh maloomat sirf aam agahi ke liye hai, ilaj ka mutabadal nahi. Koi bimari, hamal, ya musalsal alamaat hon to doctor se zaroor mashwara karein.