Zakudya 10 zabwino kwambiri zomwe zimathandiza kuchepetsa cholesterol!

Kodi dokotala wanu anakuuzani kuti kuchuluka kwa cholesterol m'magazi anu kwakwera pang'ono pa mayeso anu aposachedwa a magazi? Ndizachilendo kumva mantha pang'ono komanso kuda nkhawa zikachitika. Mwina mukudzifunsa kuti, "Ndichite chiyani tsopano?" Koma nkhani yabwino ndi yakuti, pali zinthu zambiri zomwe tingachite kuti tichepetse izi. Chofunika kwambiri mwa izi ndikusintha zakudya zathu. Cholinga chathu chiyenera kukhala kuchepetsa cholesterol yathu ya LDL (Low-Density Lipoprotein), yomwe ndi yovulaza thupi, yotchedwa cholesterol "yoyipa". Chifukwa chake lero, tikambirana za mapulani abwino kwambiri azakudya omwe atsimikiziridwa mwasayansi ndipo adzakuthandizani kukhala ndi thanzi labwino mukudya chakudya chokoma. Izi si zinthu zakanthawi, koma zinthu zomwe zingapangidwe kukhala gawo la moyo wathanzi.

1. Zakudya za ku Mediterranean

Imeneyi ndi chakudya chodziwika bwino chomwe nthawi zambiri chimalimbikitsidwa ndi akatswiri a matenda a mtima padziko lonse lapansi. Monga momwe dzinalo likusonyezera, iyi ndi chakudya chachikhalidwe chomwe anthu m'maiko ozungulira Nyanja ya Mediterranean (monga Greece ndi Italy) akhala akutsatira kwa zaka mazana ambiri. Makamaka chimaphatikizapo:

• Zipatso ndi ndiwo zamasamba zatsopano
• Mbewu zonse (monga mpunga wa bulauni, buckwheat, oats)
• Nsomba ndi nyama zopanda mafuta ambiri
• Mafuta a azitona owonjezera

2. Kusintha kwa Moyo Wochiritsira (Zakudya za TLC)

Zakudya za TLC ndi pulogalamu ya magawo atatu yomwe imaphatikizapo zakudya, masewera olimbitsa thupi, komanso kuchepetsa thupi . Zapezeka kuti ngati muchita zinthu zitatuzi molondola, mutha kuchepetsa kuchuluka kwa cholesterol yoipa (LDL) yanu ndi 20% mpaka 30%. Mu pulogalamu iyi, muyenera kusiya mafuta osinthika . Izi zikutanthauza zinthu monga zophikidwa, margarine, ndi zakudya zokazinga mwachangu. Ndi mafuta okhuta.Muyenera kuchepetsa zakudya zomwe mumadya (monga nyama yamafuta, nyama yankhumba). Koma sizikutanthauza kuti muyenera kusiya kudya zakudya zokoma. Mwachitsanzo, mutha kusintha n’kuyamba kudya zakudya zabwino monga nyama yankhumba yopanda mafuta ambiri m’malo mwa nyama yankhumba. Mwachidule, ngati mumachepetsa kuchuluka kwa chakudyacho, nthawi zina mutha kudya zinthu monga makeke ndi batala wa mtedza.

3. Zakudya za DASH zowongolera kuthamanga kwa magazi

DASH (Dietary Approaches to Stop Hypertension) ndi njira yosavuta kutsatira yomwe yavomerezedwa ndi bungwe la American Heart Association. Ngakhale cholinga chake chachikulu ndikuchepetsa kuthamanga kwa magazi, imathandizanso kwambiri kuchepetsa cholesterol. Chinanso chabwino ndichakuti mutha kuwona zotsatira mwachangu kwambiri. Mu kafukufuku wina, anthu omwe adatsatira njira iyi adapeza zotsatira zabwino mkati mwa milungu iwiri yokha. Mu njira iyi, muyenera kudya zambiri za:

• Mbewu , zipatso, ndi ndiwo zamasamba ( ulusi womwe uli mu zakudya izi umathandiza kwambiri kuchepetsa cholesterol)
• Mapuloteni opanda mafuta ambiri (monga mkaka wopanda mafuta ambiri, nyemba, mphodza, nsomba)

Komanso, mchere (sodium), shuga wopangidwa mwaluso, maswiti, ndi nyama yofiira ziyenera kuchepetsedwa kwambiri.

Kuyerekeza mitundu ina ya zakudya zazikulu

Mukaganizira za njira zosiyanasiyana zodyera, mungasokonezeke pang'ono. Mwina mumadzifunsa kuti, "Ndi iti yomwe ili yabwino kwa ine?" Apa pali kufananiza kosavuta kwa njira zitatu zazikuluzi.

5. Zakudya za anthu osadya nyama kapena za anthu osadya nyama

Zakudya ziwirizi zochokera ku zomera, ngati mutasankha zakudya zoyenera, zingapangitse kusiyana kwakukulu pa kuchuluka kwa cholesterol m'thupi lanu.

• Wamasamba : Sadya nyama iliyonse.
• Nyama yosadya nyama: Siidya nyama iliyonse. Izi sizikutanthauza nyama, nsomba, mazira , mkaka wokha, komanso uchi.

Kafukufuku wasonyeza kuti anthu osadya nyama ali ndi chiopsezo chochepa cha matenda a mtima ndi kuthamanga kwa magazi. Izi zili choncho chifukwa zakudya zomwe zili ndi nyama zochepa kapena zopanda zakudya zomwe zimakhala ndi nyama nthawi zambiri zimakhala ndi mafuta ochepa, mafuta okhuta, ndi cholesterol yochepa. Komanso, ngati mukusintha kudya zakudya zochokera ku zomera zokha, ndikofunikira kuonetsetsa kuti mukupeza michere yofunika kwambiri m'thupi lanu, monga chitsulo, vitamini B12, vitamini D, ndi calcium . Ndi bwino kulankhula ndi dokotala wanu za izi.

Zakudya zina zopambana kwambiri

Kuwonjezera pa zomwe takambirana pamwambapa, palinso njira zina zingapo.

Zakudya Zosinthasintha

Imeneyi ndi chakudya cha anthu osadya nyama chosinthasintha. Izi zikutanthauza kuti mumadya zakudya zochokera ku zomera, nthawi zina mukamawonjezera nyama kapena nsomba. Imeneyi ndi chakudya chosavuta kwa anthu ambiri, chifukwa mutha kusintha momwe mukufunira pamene mukupindulabe ndi zakudya za anthu osadya nyama.

Zakudya za Chipatala cha Mayo

Iyi ndi ndondomeko ya moyo. Imalimbikitsa zakudya monga oats zokhala ndi ulusi wambiri, nsomba zokhala ndi mafuta omega-3 acid ambiri, mtedza monga mtedza ndi amondi, ndi mafuta a azitona, zomwe zimathandiza kuchepetsa cholesterol. Kuchita masewera olimbitsa thupi ndi kuwongolera zakudya ndi zina mwazofunikira kwambiri.

Zakudya za Dean Ornish

Pali milingo ingapo ya izi. Mlingo woopsa kwambiri ndi wochepa kwambiri mu mafuta ndipo umachotsa kwathunthu zinthu zochokera ku nyama. Kafukufuku wasonyeza kuti anthu omwe amatsatira zakudya zokhwimazi adachepetsa cholesterol yawo ndi pafupifupi 30%. Komabe, izi zitha kukhala zovuta kwa anthu ambiri kutsatira kwa nthawi yayitali. Komabe, kutengera zolinga zanu zaumoyo, palinso zosankha zochepa kwambiri pansi pa zakudya izi. Pomaliza, mapulogalamu ochepetsa thupi monga Weight Watchers ndi Biggest Loser Diet angakuthandizeninso kuchepetsa cholesterol yanu. Apanso, chofunikira ndi kusankha zakudya zabwino komanso kuchita masewera olimbitsa thupi. cholesterol, cholesterol, matenda a mtima, zakudya, dongosolo la zakudya, cholesterol ya LDL, cholesterol yoyipa, chakudya chathanzi, kuchepetsa thupi, zakudya za ku Mediterranean