Kodi lipoti lanu laposachedwa la zachipatala linanena kuti mulingo wa cholesterol m'thupi lanu wakwera pang'ono? Ambiri aife timachita mantha tikaona zimenezo. Timaganiza kuti, "O, ndiyenera kusiya kudya batala, ayisikilimu, ndi nyama zonenepa kuyambira pano." Ngakhale kuti nkhaniyi ili ndi zoona, palinso nkhani yabwino kwa inu. Izi zikutanthauza kuti, kuwonjezera zakudya zina muzakudya zanu kungathandize kuchepetsa kuchuluka kwa cholesterol m'thupi lanu. Kodi izi n'zabwino komanso zosavuta bwanji kuposa kumeza piritsi ndi madzi?
Kodi izi ndi zakudya zamatsenga? Ayi, koma zili ngati zamatsenga. Ofufuza apeza kuti zakudya zapaderazi, zotchedwa "zakudya zogwira ntchito," zimakhudza kwambiri kuchuluka kwa cholesterol m'thupi lanu. Kafukufuku wina wasonyeza kuti zakudya zokhala ndi "zakudya zapamwamba" izi zitha kukhala zothandiza ngati mankhwala ena ochepetsa cholesterol m'thupi lanu pochepetsa cholesterol "yoyipa", kapena LDL (Low-Density Lipoprotein) cholesterol . Izi zatsimikiziridwa kuti FDA (Food and Drug Administration) ku United States yapatsa zakudyazi "chilolezo cha thanzi" kuti zimatha kulamulira cholesterol.
Kodi ndi "zakudya zabwino" ziti zomwe zimachepetsa cholesterol?
Chabwino, tsopano tiyeni tiwone zakudya izi zomwe zili zabwino kwambiri pamtima wathu komanso zimathandiza kulamulira cholesterol. Sikovuta kuziwonjezera muzakudya zanu za tsiku ndi tsiku.
| Mtundu wa chakudya | Momwe mungathandizire thupi |
|---|---|
| Nsomba Yonenepa Mwachitsanzo: salimoni, makerele, hering'i, makerele | Mafuta a omega-3 acid omwe ali mu nsombazi ndi abwino kwambiri pa thanzi la mtima. Amathandiza kuchepetsa kuthamanga kwa magazi komanso kuchepetsa mtundu wina wa mafuta m'magazi otchedwa triglycerides. |
| Oats ndi Oat Bran | Ali ndi ulusi wochuluka wosungunuka. Ulusi uwu umagwira ntchito ngati siponji, umayamwa cholesterol m'mimba mwanu ndikuthandiza kuchotsa m'thupi lanu. Kudya kapu ya oats m'mawa ndi chiyambi chabwino. |
| Mtedza monga walnuts ndi amondi | Mtedza uwu uli ndi mafuta abwino (mafuta osakhuta). Kudya mtedza uwu pang'ono patsiku kungathandize kuchepetsa cholesterol yoipa (LDL). Koma musadye wambiri, chifukwa uli ndi ma calories ambiri. |
| Zakudya zokhala ndi Plant Sterols kapena Stanols | Izi zimawonjezeredwa ku ma margarine ena, yogurt, ndi zakumwa za zipatso. Ma Plant Sterols ndi Stanols awa ndi zinthu zomwe zimapezeka kuchokera ku zomera. Zimaletsa thupi kuyamwa cholesterol kuchokera muzakudya. |
| Nyemba Mwachitsanzo: nandolo, nyemba, nandolo, soya | Izi zilinso ndi ulusi wambiri wosungunuka. Kuziphatikiza muzakudya zanu za tsiku ndi tsiku kungathandize kuchepetsa cholesterol. |
Onetsetsani kuti mukukumbukira zinthu izi mukamasintha zakudya zanu!
Mukaphunzira za zakudya zomwe zimachepetsa cholesterol, si bwino kupanga zisankho nokha, ponena kuti, "Chabwino, ndiye ndidya izi ndikuchepetsa cholesterol yanga." Izi sizinthu zomwe muyenera kuchita nokha.
Choyamba, lankhulani ndi dokotala wanu.
Ponena za kusamalira kuchuluka kwa cholesterol m'thupi lanu, chofunika kwambiri ndikugwira ntchito ndi dokotala wanu . Ngakhale kusintha zakudya kungathandize kwambiri, anthu ena angafunike mankhwala kuti achepetse chiopsezo cha matenda a mtima. Chifukwa chake, tengani malipoti anu ndikukumana ndi dokotala wanu kuti mukambirane za njira yabwino kwambiri yothandizira. Mutha kupatsidwa mankhwala pamodzi ndi kusintha zakudya.
Zakudya izi si "zamatsenga"!
Ichi ndi chinthu choyenera kukumbukira. Musaganize kuti kudya mtedza wochepa kapena mbale ya oats m'mawa sikungakupwetekeni, kapena kuti mumalandira chilolezo chodya zakudya zambiri zamafuta, zakudya zokazinga, ndi makeke momwe mukufunira.
Kuti mupindule kwambiri ndi zakudya zabwino izi, muyenera kukhala ndi moyo wathanzi.
Izi zikutanthauza kuti,
- Chepetsani zakudya zokonzedwa kale, zakudya zokazinga kwambiri, zakumwa zotsekemera, ndi zakudya zokhala ndi mafuta ambiri (monga nyama yofiira, tchizi, batala) momwe mungathere.
- Lamulirani kulemera kwanu.
- Chitani masewera olimbitsa thupi tsiku lililonse. Chitani zinthu monga kuyenda kwa mphindi zosachepera 30 patsiku.
Mwachidule, zili ngati kumanga nyumba. Simungapange nyumba ndi njerwa imodzi yokha. Mofananamo, simungakhale ndi thanzi labwino ndi "chakudya chopatsa thanzi" chimodzi chokha. Zakudya zopatsa thanzi, mitundu yosiyanasiyana, komanso kuchita masewera olimbitsa thupi mokwanira ndi zinthu zomwe zingakuthandizeni kukhala ndi mtima wathanzi.
Uthenga Wopita Nawo Kunyumba
- Pali zakudya zinazake monga oats, nsomba yamafuta, ndi mtedza zomwe zimathandiza kuchepetsa kuchuluka kwa cholesterol yoyipa (LDL) m'thupi lanu.
- Kuwonjezera zakudya izi pazakudya zanu zokha sikungathandize kuchepetsa cholesterol yanu. Onetsetsani kuti mwafunsa dokotala wanu kuti akupatseni upangiri . Mungafunike mankhwala.
- "Zakudya zapamwamba" si chilolezo chodya zakudya zina zosapatsa thanzi monga momwe mukufunira. Ndikofunikira kukhala ndi zakudya zopatsa thanzi komanso zopatsa thanzi .
- Kuti mupeze zotsatira zabwino, kuchita masewera olimbitsa thupi nthawi zonse komanso kuchepetsa thupi ndikofunikira , pamodzi ndi kusintha zakudya.
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