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 nkhawa mukamva zimenezo. "O, tsopano ndiyenera kusiya kudya chakudya chokoma chonse ndikuchita masewera olimbitsa thupi tsiku lonse," mungaganize. Koma palibe choopa. Mwa kusintha pang'ono pang'ono pa moyo wanu, mutha kuwongolera vutoli mosavuta kuposa momwe mukuganizira. Chinthu chabwino kwambiri choti muchite ndikutsatira zizolowezi izi pamodzi ndi mankhwala omwe dokotala wanu wakupatsani.
1. Samalani kwambiri ndi mafuta omwe mumadya ndi kumwa.
Ngakhale zinthu monga cheeseburgers, ayisikilimu, ndi nyama yokazinga yokazinga zimatha kukhala zokoma, zimatha kuwononga cholesterol yanu. Chifukwa chachikulu cha izi ndi mafuta okhuta omwe ali nawo.
Kuchepetsa mafuta a nyama, monga nyama yamafuta monga ng'ombe ndi nkhumba, ndi zinthu monga batala, tchizi, ndi mkaka wopanda mafuta, kungathandize kuchepetsa kuchuluka kwa cholesterol "yoyipa" m'thupi lanu (LDL cholesterol) .
Malinga ndi bungwe la American Heart Association, 5% mpaka 6% yokha ya ma calories athu onse a tsiku ndi tsiku ayenera kuchokera ku mafuta okhuta. Kuchita izi kungachepetse LDL yanu ndi pafupifupi mapointi 11-13.
Koma izi sizikutanthauza kuti muyenera kuchotsa mafuta onse muzakudya zanu. Kuchita zimenezi kungathandize kuti mafuta osakhuta akhale m'thupi lanu. Mafuta osakhuta, omwe amapezeka muzakudya monga mafuta a azitona, cashews, ndi mtedza, angathandize kukweza cholesterol yanu "yabwino" (HDL) ndikuchepetsa triglycerides. Chofunika kwambiri ndikusankha mafuta osakhuta m'malo mwa mafuta osakhuta nthawi iliyonse yomwe zingatheke.
| Mtundu wa mafuta | Zitsanzo ndi malangizo |
|---|---|
| Pewani: Mafuta Okhuta | Nyama yonenepa (nkhumba, ng'ombe), batala, tchizi, mkaka wonenepa kwambiri, ayisikilimu, mafuta a kanjedza, mafuta a kokonati (moyenera). |
| Sankhani: Mafuta Osakhuta | Mafuta a azitona, mafuta a canola, ma cashew, ma amondi, mtedza, ma avocado, nsomba (salmon, mackerel, tuna). |
2. Tsanzikanani ndi mafuta amtunduwu kwamuyaya!
Mafuta opangidwa ndi trans ayenera kuchotsedwa kwathunthu muzakudya zanu. Palibe mkangano pa izi. Ndi owopsa kwambiri m'thupi.
Mafuta a trans samangowonjezera cholesterol yoipa (LDL), komanso amachepetsa cholesterol yabwino (HDL). Mafuta a trans awa amapezeka muzakudya zokazinga monga ma donuts, ma biscuit opakidwa m'matumba, makeke, ndi ma cookies, ndi mitundu ina ya margarine.
Choncho, mukamagula chinthu kusitolo, khalani ndi chizolowezi chowerenga chizindikirocho. Ngati chizindikirocho chikunena kuti "mafuta osaphika pang'ono," chimakhala ndi mafuta osinthika. Nthawi zina chimanena kuti 'opanda mafuta osungunuka,' koma yang'anani ngati mawuwa alipo.
3. Tiyeni tisiye kuyamwa kwa cholesterol m'thupi
Ulusi wosungunuka umatithandiza pa ntchitoyi. Mwachidule, ulusi wosungunukawu umapanga jeli mkati mwa matumbo, zomwe zimathandiza kumangirira cholesterol yochulukirapo m'thupi ndikuitulutsa ndi ndowe.
Ndi zakudya ziti zomwe zili ndi ulusi wosungunuka wambiri?
- Oats
- Balere
- Nyemba monga nyemba, nandolo, ndi lentils
- Okra, mphonda yowawa, mphukira za Brussels
- Zipatso monga maapulo, malalanje, ndi mapeyala
- Karoti
Kafukufuku wasonyeza kuti ngati muwonjezera kuchuluka kwa ulusi womwe mumadya ndi magalamu 5-10 patsiku, mutha kuchepetsa kuchuluka kwa cholesterol yoyipa (LDL) ndi pafupifupi 5%. Chifukwa chake, m'malo mwa buledi woyera ndi ma buns opangidwa ndi ufa, onjezani zinthu monga oats, ndiwo zamasamba, zipatso, ndi mtedza muzakudya zanu.
4. Ponena za masewera olimbitsa thupi, ganizirani "pamene mumakhala osangalala kwambiri"
Kuchita masewera olimbitsa thupi kungakuthandizeni kuchepetsa cholesterol m'magazi anu, koma chofunika kwambiri ndikuchita nthawi zonse .
"Zotsatira za kuchita masewera olimbitsa thupi pa cholesterol zimangokhala maola 24 okha. Choncho palibe chifukwa chopita ku malo ochitira masewera olimbitsa thupi masiku awiri okha pa sabata ndikungocheza masiku ena," akutero madokotala.
Chinthu chabwino kwambiri choti muchite ndikuchita masewera olimbitsa thupi kwa mphindi zosachepera 30 patsiku . Kungakhale kuyenda mwachangu m'nyumba mwanu, koma muyenera kuchita tsiku lililonse. Komanso, ngati mungathe kuchepetsa ngakhale 5% ya kulemera kwa thupi lanu pochita masewera olimbitsa thupi mwanjira imeneyi, zimenezo zidzakhudza kwambiri kuchuluka kwa cholesterol m'thupi lanu.
5. Tiyeni tiwonjezere liwiro la masewera olimbitsa thupi pang'ono.
Ngati mumachita kale masewera olimbitsa thupi tsiku lililonse, tsopano mutha kuchita masewera olimbitsa thupi pang'ono. Izi zikutanthauza kuti, masiku ena, mutha kuchita masewera olimbitsa thupi molimbika pang'ono.
Ndondomeko yabwino ndikuchita masewera olimbitsa thupi pang'ono kwa mphindi pafupifupi 40, masiku atatu kapena anayi pa sabata.
Mwachitsanzo:
- Ngati nthawi zambiri mumayenda, yesani kuyenda mwachangu kapena kuthamanga pang'onopang'ono panthawi yoyenda.
- Ngati ndinu wothamanga, thamangani mofulumira pang'ono kwa kanthawi (magawo othamanga).
6. Pezani njira yothetsera nkhawa kuntchito
Ngati mukumva kupsinjika maganizo kuntchito, muyenera kusamala nazo. Kafukufuku wasonyeza kuti anthu omwe ali ndi kupsinjika maganizo kuntchito amakhala ndi cholesterol yoipa (LDL) yambiri komanso cholesterol yabwino (HDL) yochepa .
Ntchito zina zimakhala zovuta mwachibadwa, koma pali zinthu zomwe mungachite kuti muthane nazo.
- Pumulani pang'ono mukugwira ntchito. Imirirani ndikuyenda mozungulira kwa mphindi imodzi.
- Gwiritsani ntchito tchuthi chanu chonse cha pachaka. Khalani panyumba ndipo mukhale omasuka.
- Lankhulani ndi bwana wanu ndipo muwapemphe kuti aziika patsogolo ntchito yanu kuti mugwiritse ntchito nthawi yanu ndi mphamvu zanu mwanzeru.
7. Kusuta fodya kuyenera kuletsedwa.
Utsi wa ndudu umachepetsa kuchuluka kwa cholesterol "yabwino" (HDL) m'thupi lanu . Ngakhale kuti kusiya kusuta sikuchepetsa cholesterol "yoyipa" (LDL) m'thupi lanu mwachindunji, kumawonjezera chiŵerengero cha cholesterol yabwino ndi yoyipa. Izi ndizofunikira kwambiri pa thanzi la mtima.
Mwina munayesapo kale kusiya kusuta fodya koma munalephera. Zimenezo n’zachibadwa. Anthu ambiri amayesa kangapo. Koma musataye mtima. Ndi ndalama zambiri zomwe mungapange pa thanzi lanu lonse. Mukhozanso kulankhula ndi dokotala wanu za izi ndikupeza thandizo.
Uthenga Wopita Nawo Kunyumba
- Lankhulani ndi dokotala wanu za kuchuluka kwa cholesterol m'thupi lanu ndipo gwiritsani ntchito mankhwala omwe amakulemberani molondola.
- Chepetsani mafuta okhuta monga nyama yonenepa, batala, ndi tchizi, ndipo m'malo mwake sankhani mafuta osakhuta monga nsomba, cashews, ndi mapeyala.
- Pewani mafuta osinthika omwe amapezeka muzakudya zophika buledi ndi mabisiketi opakidwa m'matumba.
- Onjezerani zakudya zokhala ndi ulusi wosungunuka, monga oats, nyemba, ndiwo zamasamba, ndi zipatso, muzakudya zanu.
- Chitani masewera olimbitsa thupi, monga kuyenda mwachangu, masiku osachepera 5 pa sabata, kwa mphindi zosachepera 30 patsiku.
- Pezani njira zochepetsera kupsinjika maganizo. Zimenezi zimakhudzanso kuchuluka kwa mafuta m'thupi.
- Ngati mukusuta fodya, sankhani kusiya lero. Funsani upangiri kwa dokotala.
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