Kodi mungachepetse bwanji cholesterol m'thupi kudzera mu zomwe mumadya? Tiyeni tikambirane!

Kodi zomwe mumadya zimakhudza kuchuluka kwa cholesterol m'thupi lanu? Inde, zimakhudzanso. Cholesterol ndi chinthu chonga sera chomwe chili chofunikira pazinthu zambiri m'thupi lathu, monga kupanga maselo ndikupanga mahomoni ena. Chiwindi chathu chimapanga cholesterol yonse yomwe timafunikira. Chifukwa chake, kwenikweni, sitifunika kupeza cholesterol iliyonse kuchokera ku chakudya. Zili ngati kuwonjezera mchenga wambiri pagombe. Komabe, zakudya zomwe timadya zimakhudza pafupifupi 20% mpaka 30% ya cholesterol m'magazi athu. Koma ndikofunikira kuyang'anira kuchuluka kwake.

Zakudya zomwe zimakweza ndikuchepetsa cholesterol "yoyipa" (LDL)

Pali mitundu iwiri ikuluikulu ya cholesterol m'thupi lathu. Chimodzi ndi cholesterol "yabwino", yotchedwa HDL (High-Density Lipoprotein). Chinanso ndi cholesterol "yoipa", yotchedwa LDL (Low-Density Lipoprotein). LDL iyi ndi vuto. Imatha kudziunjikira m'mitsempha yamagazi ndikutseka. Izi zimawonjezera chiopsezo cha matenda amtima .

Nkhani yabwino ndi yakuti pali zakudya zina zomwe zingakweze kuchuluka kwa cholesterol "yoyipa" ya LDL. Palinso zakudya zina zomwe zingathandize kuchepetsa kuchuluka kwa cholesterol ya LDL. Chifukwa chake, podziwa zomwe muyenera kudya ndi zomwe simuyenera kudya, mutha kuwongolera kuchuluka kwa cholesterol yanu ndikuchepetsa chiopsezo chanu cha matenda amtima . Kulankhula ndi katswiri wazakudya za izi kungathandize kwambiri.

Ndi zakudya ziti zomwe zili ndi cholesterol yambiri?

Cholesterol yomwe timapeza kuchokera ku chakudya imatchedwa "Dietary Cholesterol." Imapezeka kwambiri muzinthu zopangidwa ndi nyama. Mwachitsanzo, nyama, tchizi, ndi mkaka.

Koma, onani, kafukufuku waposachedwa akusonyeza kuti pankhani yochepetsa cholesterol, si cholesterol yomwe tiyenera kuda nkhawa nayo kwambiri kuchokera ku chakudya. Ndi mitundu iwiri ya mafuta osapatsa thanzi omwe ndi oopsa kwambiri - mafuta okhuta ndi mafuta osinthika. Mwatsoka, zakudya zambiri zomwe zili ndi cholesterol yambiri zimatha kukhala ndi mafuta osapatsa thanzi awa.

Kodi mungachepetse bwanji cholesterol pogwiritsa ntchito zakudya?

Chabwino, tiyeni tiwone momwe mungachepetsere cholesterol kudzera mu chakudya ndi zakumwa. Nazi zina zomwe mungachite:

• Onjezani ulusi wambiri wosungunuka muzakudya zanu.
• Chepetsani kudya mafuta okhuta .
• Musadye mafuta opangidwa ndi trans!
• Idyani chakudya chokwanira.

Tsopano tiyeni tikambirane za chilichonse mwa izi padera.

1. Onjezani ulusi wambiri wosungunuka muzakudya zanu.

Ichi ndiye chinthu chachikulu chomwe chimathandiza kuchepetsa cholesterol yanu ya `(LDL)`. `(Soluble fiber)` ndi mtundu wa ulusi womwe umasungunuka m'madzi. Ulusi uwu umalumikizana ndi ndulu (yomwe imapangidwa ndi cholesterol) m'thupi lathu ndikuyichotsa m'thupi limodzi ndi zinyalala. Taganizirani ngati siponji, yomwe imayamwa cholesterol.

Yesetsani kupeza pakati pa magalamu 10 ndi 25 a ulusi wosungunuka patsiku. Ndi bwino kufunsa dokotala wanu kuchuluka komwe kukuyenererani kutengera zosowa zanu za tsiku ndi tsiku za ma calories.

Nazi zakudya zina zomwe zili ndi "Soluble fiber" yambiri:

• Nyemba zouma monga mphodza, nandolo, ndi nyemba zobiriwira
• Zipatso za citrus monga maapulo, mabulosi akuda, malalanje, ndi ma tangerines
• Oats ndi chimanga cha oat
• Mpunga wa bulauni

2. Chepetsani Mafuta Okhuta

Mafuta okhuta ndi mtundu wa mafuta olimba kutentha kwa chipinda. Izi zimapezeka kwambiri mu:

• Nyama zokonzedwa monga soseji, nyama yankhumba, ndi pepperoni.
• Nyama yodulidwa mafuta monga nthiti za nkhumba, nkhuku yopanda khungu, ndi nyama ya ng'ombe yodulidwa mafuta.
• Zakudya za mkaka zokhala ndi mafuta ambiri - batala, kirimu wolemera, tchizi chokoma, ndi kirimu wowawasa.
• Mu mafuta a kokonati ndi mafuta a kanjedza.
• Mu chakudya chokazinga kwambiri.

Matupi athu amafunika mafuta okhuta kuti akhale ndi thanzi labwino. Komabe, ngati tidya zakudya popanda kuyang'ana zilembo za zakudya, tikhoza kudya mafuta okhuta kwambiri kuposa momwe timaganizira. Mukadziwa kuchuluka kwa mafuta okhuta omwe ali muzakudya zomwe mumadya nthawi zonse, zimakhala zosavuta kupeza njira zochepetsera.

Mwina mukudzifunsa kuti, “Kodi kuchuluka kwake ndi kotani?” Mwachidule, 5% mpaka 6% yokha ya ma calories anu a tsiku ndi tsiku ayenera kuchokera ku mafuta okhuta.

Mwachitsanzo, mafuta a azitona ali ndi mafuta okhuta, koma ubwino wake pa thanzi umapangitsa kuti akhale oyenera kuwonjezera pa zakudya zanu pang'onopang'ono (pafupifupi supuni zinayi patsiku). Momwemonso ndi ma avocado ndi mtedza. Chofunika kwambiri ndikuwona mtundu wa chakudya chomwe mafuta amachokera. Ngati mafuta okhuta amachokera ku zakudya zabwino, ndibwino kupitirira malire omwe amalangizidwa. Ngati mukukayikira, lankhulani ndi katswiri wazakudya ndipo mufunseni magwero a mafuta okhuta omwe muyenera kusiya komanso zomwe mungasunge pang'onopang'ono.

3. Musadye mafuta opangidwa ndi trans!

Mafuta a trans ndi chinthu chomwe chimapangidwa powonjezera haidrojeni ku mafuta a masamba amadzimadzi. Kale, chakudya chofulumira ndi chakudya chokonzedwa chinali magwero akuluakulu a mafuta a trans m'zakudya za anthu. Izi zili choncho chifukwa zakudya zimenezo zinali ndi mafuta ochepa a haidrojeni, omwe anasinthidwa kukhala mafuta a trans panthawi yopanga. Komabe, mu 2018, bungwe la US Food and Drug Administration (FDA) linaletsa kugwiritsa ntchito mafuta ochepa a haidrojeni m'zakudya.

Ngakhale kuti nkhani yabwino ndi imeneyi, sizikutanthauza kuti chakudya chofulumira ndi zakudya zopangidwa ndi makina okonzedwa sizili zoopsa. Zitha kukhala ndi mafuta ambiri okhuta. Komanso, zimatha kukhala ndi mafuta osinthika chifukwa cha momwe zimaphikidwira (monga kukazinga).Thupi lanu silifuna mafuta opangidwa ndi trans konse. Ndi osapatsa thanzi, ndipo zakudya zomwe zilimo sizili ndi ubwino uliwonse pa thanzi. Choncho, ndi bwino kupewa mafuta amenewa ngati n'kotheka.

Kuti muchepetse mafuta osinthidwa muzakudya zanu, pewani kudya zinthu izi:

• Zakudya zachangu
• Chakudya chokazinga kwambiri
• Zinthu zophikidwa m'mabizinesi monga ma cookies, ma donuts, ndi makeke

4. Idyani Zakudya Zopatsa Thanzi

Pofuna kuchepetsa kuchuluka kwa cholesterol m'thupi, ndikofunikira kukonzekera zakudya zomwe zili ndi zinthu izi:

• Zipatso
• Ndiwo zamasamba
• Chimanga (makamaka chomwe chili ndi chimanga)
• Zakudya zokhala ndi mapuloteni ambiri (nsomba, nkhuku, mazira , mtedza)
• Zakudya za mkaka kapena zolowa m'malo mwake
• Mafuta (abwino)

Mukadziwa zakudya zomwe mungasankhe ndi zomwe muyenera kusiya, zimakhala zosavuta kuti mukonzekere chakudya chopatsa thanzi komanso chopatsa thanzi.

Zakudya za ku Mediterranean

Akatswiri a zakudya amalimbikitsa zakudya za ku Mediterranean ngati njira yodyera yothandiza mtima. Ndondomekoyi ingathandize kuwongolera kuchuluka kwa cholesterol m'magazi anu ndikuthandizira mbali zina zambiri za thanzi lanu. Ngati mutsatira zakudya za ku Mediterranean, mu:

• Konzani chakudya chanu motsatira zakudya zochokera ku zomera. Izi zikuphatikizapo zipatso, ndiwo zamasamba, tirigu wonse, ndi mtedza.
• Idyani nsomba, nkhuku yopanda mafuta ambiri, nsomba zam'madzi, mazira, ndi mkaka pang'ono.
• Pewani nyama yofiira, zakudya zokazinga, zakudya zotsekemera, ndi chilichonse chopangidwa ndi ufa woyera.

Chofunika kwambiri ndikudziwa mitundu ya mafuta omwe mumadya. Zakudya za ku Mediterranean zimachepetsa kudya mafuta okhuta ndi mafuta osinthika, zomwe zingapangitse kusiyana kwakukulu pa LDL yanu.

Nanga bwanji ngati nditachepetsa zakudya zanga koma cholesterol yanga isatsike?

Zakudya zomwe mumadya zimatha kukweza kapena kuchepetsa kuchuluka kwa cholesterol m'magazi mwanu. Koma, nthawi zina, ngakhale mutayesetsa bwanji, simungathe kuchepetsa kuchuluka kwa cholesterol yanu kufika pamlingo womwe mukufuna. Pali zifukwa zingapo zomwe zimapangitsa izi.

• Mphamvu ya majini: Majini omwe amaperekedwa kuchokera ku mibadwomibadwo amakhudza kuchuluka kwa cholesterol m'thupi lanu.
• Zaka: Pamene tikukula, kuchuluka kwa cholesterol m'thupi lathu kumawonjezekanso.
• Nthawi: Zimatenga nthawi kuti muwone zotsatira za kusintha kwa zakudya.