Kodi kuphika kuti muchepetse cholesterol? Tiyeni tikambirane za mafuta awa (Cholesterol ndi Mafuta Ophikira)

Kodi dokotala wanu wakuuzani kuti mulingo wa cholesterol m'thupi lanu ndi wokwera pang'ono? Zimenezi zikachitika, chinthu choyamba chimene anthu ambiri amaganiza ndi kuchita ndikuchotsa mafuta ndi mafuta m'zakudya zawo. Amaganiza kuti, "Kudya mafuta ndiye chifukwa cha izi, choncho musadye mafuta." Koma kodi mukudziwa, malinga ndi akatswiri azakudya, kuchotsa mafuta amitundu yonse mwadzidzidzi kudzawononga kwambiri kuposa kupindulitsa khama lanu lochepetsa cholesterol yanu. Ponena za mafuta, chofunika kwambiri ndikusankha kuchuluka ndi mtundu woyenera.

Nchifukwa chiyani mafuta/mafuta ndi ofunikira m'thupi lathu?

Popeza pali mgwirizano pakati pa kuchuluka kwa cholesterol m'magazi ndi mafuta omwe amapezeka muzakudya zomwe timadya, mungaganize kuti kusiya mafuta muzakudya zanu ndiye chinthu chabwino kwambiri kuchita. Cholesterol yambiri ndi chinthu chomwe chimayambitsa matenda aakulu monga matenda a mtima ndi sitiroko. Koma akatswiri amati malamulo okhwima otere ndi oipa kwa inu.

Mwachidule, mafuta acid ndi ofunikira kuti matupi athu agwire ntchito bwino. Mitundu ina ya mafuta , makamaka omega-3 fatty acids, ndi yabwino kwambiri pamtima panu. Amathandizanso kunyamula ndi kuyamwa mavitamini osungunuka mafuta monga mavitamini A, D, E, ndi K m'thupi lonse. Sikuti mafuta okha ndi omwe amapatsa matupi athu mphamvu, kapena ma calories.

Kupatula apo, mafuta amathandiza kukoma ndi fungo la chakudya, komanso kukuthandizani kuti mumve "kukhuta" mutatha kudya. Tangoganizani, kodi mungapitirize kudya chakudya chomwe chilibe mafuta? Sichikukhutiritsani, eti? Chifukwa chake, m'malo mochotsa mafuta onse, ndikofunikira kwambiri kusankha mtundu woyenera.

Ndi mafuta ati abwino kwambiri oti mugwiritse ntchito pophika kuti muchepetse cholesterol?

Kuti tiwongolere kuchuluka kwa mafuta m'thupi, ndikofunikira kuchepetsa kuchuluka kwa mafuta omwe timadya, komanso kusankha mtundu woyenera wa mafuta pophika. Mafuta omwe timagwiritsa ntchito mu zinthu monga batala, margarine, ndi mafuta a masamba amatha kugawidwa m'magulu awiri akuluakulu: mafuta abwino (mafuta osakhuta) ndi mafuta oipa (mafuta osakhuta ndi mafuta osinthika).

Zomwe muyenera kudziwa makamaka za mafuta athu a kokonati

Monga mukuonera, mafuta a kokonati ali m'gulu la 'mafuta oipa'. Chifukwa chake ndi chakuti mafuta a kokonati ali ndi mafuta ambiri okhuta . Koma pali mfundo yofunika yomwe tiyenera kumvetsetsa apa. Popeza mafuta a kokonati ndi chinthu chochokera ku zomera, alibe cholesterol . Komabe, chifukwa ali ndi mafuta ambiri okhuta, monga china chilichonse, mafuta a kokonati ayenera kudyedwa pang'ono . Ngakhale simuyenera kusiya kwathunthu, ndi bwino kupewa kumwa mopitirira muyeso.

Thupi lathu limapanga mafuta okhuta ndi cholesterol yomwe limafunikira. Chifukwa chake, palibe chifukwa chopezera mafuta ambiri kuchokera kunja. Sitifunikira mafuta osinthika konse.

Kusiyana kwenikweni pakati pa mafuta abwino ndi oipa

Ndipotu, mafuta ambiri omwe timagwiritsa ntchito pophika ndi osakaniza mafuta abwino ndi oipa. Mwachitsanzo, mafuta a azitona amaonedwa kuti ndi mafuta "abwino", koma alinso ndi mafuta ena okhuta (mafuta oipa). Mofananamo, batala amaonedwa kuti ndi "oyipa," koma alinso ndi mafuta ena osakhuta (mafuta abwino). Kaya mafuta ndi abwino kapena oipa zimatengera mtundu wa mafuta omwe ali nawo mochuluka.

Ngakhale mafuta abwino (monga mafuta a azitona) amatha kuwonjezera mafuta okhuta ndi ma calories osafunikira m'thupi lanu akamadyedwa pang'ono. Monga batala, mafuta a azitona alinso ndi ma calories. Ma calories osafunikira akawonjezedwa m'thupi, kulemera kwa thupi kumawonjezeka. Kunenepa kwambiri ndi chinthu china chachikulu chomwe chimayambitsa matenda a mtima.

Ndiye ndi mitundu yanji ya mafuta yomwe muyenera kusunga kukhitchini?

Chabwino, ndiye ndi mitundu yanji ya mafuta yomwe tiyenera kugwiritsa ntchito pophika kuti tichepetse cholesterol?

• Pophikira chakudya chambiri: Ndi bwino kusunga mafuta omwe ali ndi mafuta ambiri osakhuta ndipo amatha kupirira kutentha kwambiri kukhitchini yanu. Zitsanzo ndi monga mafuta a masamba, mafuta a canola, ndi mafuta a mpendadzuwa. Izi ndi zotsika mtengo ndipo zingagwiritsidwe ntchito pophika mbale zosiyanasiyana.
• Kuti mupeze kukoma kwapadera: Mungagwiritsenso ntchito zinthu monga mafuta a avocado ndi mafuta a amondi.
• Zokhudza Mafuta a Azitona: Mutha kuphika ndi mafuta a azitona. Komabe, mafuta monga mafuta a azitona osakhwima, mafuta a sesame, ndi mafuta a mtedza sayenera kutenthedwa kwambiri. Amayaka mosavuta, kutaya mphamvu zawo ndi kukoma kwawo. Izi zimagwiritsidwa ntchito bwino mu saladi kapena ngati kutsanulira ndiwo zamasamba zophikidwa.

Kupatula mafuta a kokonati ndi mafuta a kanjedza, mafuta ena a masamba ndi omwe akatswiri amalangiza kwambiri. Koma sizikutanthauza kuti muyenera kusiya batala kapena margarine kotheratu. Chofunika ndi kuchepetsa kugwiritsa ntchito mafutawa.

Chabwino, tsopano tiyeni tiphike mwanjira yochepetsera cholesterol!

Pali njira zingapo zosavuta zochepetsera mafuta oipa muzakudya zanu.

• Gwiritsani ntchito zochepa kuposa zomwe Chinsinsi chimafuna: Mwachitsanzo, ngati Chinsinsi cha keke chikufuna theka la chikho cha batala, muyenera kugwiritsa ntchito theka la chikho cha batala ndi theka la chikho cha mafuta abwino.
• Gwiritsani ntchito zinthu zolowa m'malo mwa mafuta athanzi: M'malo mwa mafuta odulidwa ndi chinthu monga mafuta a canola.
• Gwiritsani ntchito zinthu zopanda mafuta m'malo mwake: Mukapanga zinthu monga ma pancake ndi ma muffin, mutha kusintha mafuta ena mu resipi ndi ma applesauce opanda shuga kapena yogurt yopanda mafuta.

Nazi zina mwa zinthu zothandiza zomwe mungagwiritse ntchito.

Kaya mutsatira njira iti, zotsatira zake zimakhala chimodzimodzi: kuchepetsa kuchuluka kwa mafuta oipa (mafuta okhuta ndi osinthika) omwe amawonjezeredwa muzakudya zanu.