Tiyerekeze kuti mwangobwera kunyumba kuchokera kukaonana ndi dokotala wanu chaka chilichonse. Nthawi ino, dokotalayo akuti mulingo wa cholesterol m'magazi mwanu ndi wokwera pang'ono. Ndizachilendo kumva mantha pang'ono komanso nkhawa mukamva izi. Koma palibe chifukwa chodera nkhawa. Chifukwa vutoli ndi lofala kwambiri pakati pathu ku Sri Lanka.
Koma cholesterol ikachuluka, monga mafuta, imayamba kusonkhana pa makoma a mitsempha yathu yamagazi (mitsempha yamagazi). Izi zitha kuletsa kuyenda kwa magazi, kuwonjezera chiopsezo cha magazi kuundana, ndikuyambitsa matenda oopsa monga matenda a mtima ndi sitiroko. Ichi ndichifukwa chake ndikofunikira kudziwa izi ndikuchitapo kanthu kofunikira.
Inde, pali mankhwala omwe angathandize kuchepetsa kuchuluka kwa cholesterol m'magazi anu kufika pamlingo wabwinobwino . Dokotala wanu angakulembereni mankhwala. Koma kaya mukugwiritsa ntchito mankhwala kapena ayi, muyenera kusintha zina ndi zina pa moyo wanu watsiku ndi tsiku kuti muchepetse cholesterol yanu.
Ndiye tiyambira pati?
Zakudya ndiye chinthu chofunikira kwambiri.
Chinthu choyamba chomwe muyenera kuchita kuti mukhale ndi thanzi labwino ndikusamala zomwe mumayika m'thupi lanu. Izi zikutanthauza kusintha zakudya zanu. Mukasankha zakudya zopatsa thanzi m'malo mwa zakudya zina zopanda thanzi, mutha kuchepetsa kuchuluka kwa cholesterol m'thupi lanu.
Choyamba, khalani ndi chizolowezi chodzaza mbale yanu ndi zipatso, ndiwo zamasamba, nyemba, tirigu wonse, ndi nyemba monga nyemba ndi nandolo. Sikuti izi zili ndi cholesterol yochepa, komanso zili ndi ulusi wambiri. Zakudya zokhala ndi ulusi wambiri ndi bwenzi labwino lomwe lingathandize kuchepetsa cholesterol yanu. Sikuti zokhazo, ulusi umathandizanso kuchepetsa chiopsezo cha matenda otsatirawa:
- Matenda a mtima
- Stroke
- Kunenepa kwambiri
- Matenda a Shuga a Mtundu Wachiwiri
Kudya zakudya zokhala ndi ulusi wambiri kumakupangitsani kumva kukhuta, zomwe zimachepetsa kudya zakudya zopatsa thanzi.
Kuwonjezera pa izi, mutha kuwonjezeranso zinthu monga nsomba, mtedza monga ma cashew ndi mtedza, mkaka wopanda mafuta ambiri, ndi nkhuku yopanda khungu muzakudya zanu.
Tsopano tiyeni tiwone mozama pang'ono za ubale womwe ulipo pakati pa cholesterol ndi zakudya. Kudziwa mitundu ya mafuta kudzakuthandizani kwambiri.
| Mtundu wa Mafuta | Momwe zimakhudzira thupi | Zakudya zomwe zili ndi zambiri |
|---|---|---|
| Mafuta Okhuta | Izi zimakweza kuchuluka kwa cholesterol "yoyipa" (LDL) ndikuchepetsa cholesterol "yabwino" (HDL) , zomwe zimawonjezera chiopsezo cha matenda a mtima. | Nyama yofiira (ng'ombe, nkhumba), nkhuku yokhala ndi khungu, mkaka wokhala ndi mafuta ambiri (batala, tchizi), zakudya zokazinga kwambiri, makeke, mabisiketi, mafuta a kokonati, mafuta a kanjedza. |
| Mafuta Osinthika | Izi ndi mitundu yoyipa kwambiri ya mafuta . Ndi owopsa kwambiri kuposa mafuta okhuta. Amakweza kwambiri LDL ndipo amawonjezera kwambiri chiopsezo cha matenda a mtima. Ayenera kuthetsedwa kotheratu. | Margarine, zinthu zophika buledi (makeke, ma donati), chakudya chofulumira, zokhwasula-khwasula zopakidwa m'matumba (zakudya zokonzedwa). Zolembedwa kuti "Mafuta osapangidwa ndi hydrogen pang'ono". |
| Mafuta abwino (mafuta osakhuta) (Monounsaturated & Polyunsaturated) | Izi zimathandiza kuchepetsa kuchuluka kwa cholesterol "yoyipa" (LDL). Zakudya zina zimathandizanso kukweza kuchuluka kwa cholesterol "yabwino" (HDL). | Nsomba zamafuta monga salimoni, mackerel, ndi hering'i, ma cashews, mtedza, amondi, mafuta a azitona, mafuta a canola, ndi ma avocado. |
Kumbukirani, mawu oti "mafuta" ndi "cholesterol" si oipa nthawi zonse. Chofunika ndi mtundu wa chakudya chomwe timasankha.
Mafuta a azitona ali ndi phindu lapadera. Ngakhale amachepetsa cholesterol yonse ndi LDL, sachepetsa milingo ya HDL yomwe ndi yopindulitsa kwa ife. Chifukwa chake, kudya mafuta a azitona kungathandize kuchepetsa chiopsezo cha matenda a mtima. Komabe, ngati mukuyesera kuchepetsa thupi, muyenera kumwa mafuta a azitona pang'ono.
Ngati muli onenepa kwambiri, mutha kuchepetsa thupi lanu podya zakudya zoyenera komanso kuwongolera kuchuluka kwa zakudya zomwe mumadya. Ngakhale kuchepetsa makilogalamu 5-10 kungapangitse kusiyana kwakukulu pa LDL cholesterol yanu.
Kodi tizichita masewera olimbitsa thupi pang'ono? (Kufunika kwa masewera olimbitsa thupi)
Mukufuna kupindula kwambiri ndi zakudya zanu zatsopano zomwe sizimakhudza cholesterol? Ndiye muyenera kuyamba kuchita masewera olimbitsa thupi. Izi zikutanthauza kuchita masewera olimbitsa thupi. Ngakhale kuchita masewera olimbitsa thupi sikukhudza mwachindunji kuchuluka kwa LDL, kumachepetsa triglycerides, mtundu wina wa mafuta m'magazi athu, komanso kumawonjezera kuchuluka kwa cholesterol yabwino ya HDL.
Sikuti zokhazo, kuchita masewera olimbitsa thupi kungathandize kuchepetsa kunenepa kwambiri komanso kuchepetsa kuthamanga kwa magazi, zomwe zimawonjezera chiopsezo cha matenda a mtima.
Muyenera kuyesa kuchita masewera olimbitsa thupi osachepera mphindi 30 tsiku lililonse kuti mtima wanu uyambe kugunda. Mwachitsanzo, mutha kuchita zinthu monga kuyenda mwachangu, kuthamanga, kusambira, kapena kukwera njinga. Ngati simunachite masewera olimbitsa thupi kwa nthawi yayitali, yambani pang'onopang'ono. Yambani ndi kuyenda kwa mphindi zingapo patsiku ndikuwonjezera nthawi yanu pang'onopang'ono. Ndi bwino kulankhula ndi dokotala wanu za masewera olimbitsa thupi omwe ali oyenera kwa inu komanso nthawi yomwe muyenera kuchita.
Ngati mukusuta, siyani tsopano.
Kuchuluka kwa cholesterol m'thupi lanu ndi chifukwa china chabwino chosiyira kusuta. Mpweya wa carbon monoxide womwe mumapuma kuchokera ku ndudu umawonjezera kuchuluka kwa cholesterol m'makoma a mitsempha yanu yamagazi. Ngati mukufuna thandizo kuti musiye chizolowezi choipachi, lankhulani ndi dokotala wanu za mankhwala kapena mapulogalamu opereka uphungu.
Samalani ndi kumwa mowa.
Kafukufuku wina wasonyeza kuti kumwa mowa pang'ono kungawonjezere pang'ono kuchuluka kwa cholesterol ya HDL (yabwino). Komabe, bungwe la American Heart Association limati ngati simukumwa mowa pakadali pano, simuyenera kuyamba pachifukwa ichi.
Ngati mumamwa mowa, chitani izi pang'onopang'ono. Kawirikawiri, izi zikutanthauza kuti akazi sayenera kumwa mowa woposa umodzi patsiku ndipo amuna sayenera kumwa mowa woposa awiri patsiku.
Uthenga Wopita Nawo Kunyumba
- Chepetsani zakudya zokhala ndi mafuta ambiri okhuta. Chotsani kwathunthu zakudya zokhala ndi mafuta ochulukirapo.
- Idyani nsomba zokhala ndi mafuta ambiri, monga nsomba ya salmon ndi mackerel, masiku awiri kapena atatu pa sabata, osati kuziika mu uvuni.
- Gwiritsani ntchito mafuta abwino monga mafuta a azitona pang'onopang'ono. Chepetsani kuchuluka kwake ngati mukudera nkhawa ndi kulemera kwanu.
- Chitani masewera olimbitsa thupi kwa mphindi zosachepera 30 tsiku lililonse. Funsani dokotala wanu musanayambe.
- Ngati muli onenepa kwambiri, kuchepetsa thupi kungathandize kwambiri kuchepetsa cholesterol.
- Pewani kusuta fodya kotheratu ndipo chepetsani kumwa mowa.
- Chofunika kwambiri, nthawi zonse lankhulani ndi dokotala wanu za kuchuluka kwa cholesterol m'thupi lanu ndi chithandizo chake, ndipo tsatirani malangizo ake.
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