Kodi chakudya chomwe mumadya chimakhudzadi cholesterol? Tiyeni tipeze yankho!

Anthu ambiri amadabwa ngati zomwe timadya ndi kumwa zimakhudza kuchuluka kwa cholesterol m'magazi mwathu. Inde, zakudya zomwe timadya zimakhudza kuchuluka kwa cholesterol m'magazi mwathu. Cholesterol ndi chinthu chonga sera chomwe matupi athu amafunika kuti agwire ntchito. Chiwindi chathu chimapanga cholesterol yomwe timafunikira. Chifukwa chake sitifunikira kutenga cholesterol kuchokera ku chakudya, zomwe zili ngati kuwonjezera mchenga m'nyanja. Koma chofunika kwambiri kudziwa ndichakuti chakudya chomwe mumadya chimakhudza 20% mpaka 30% yokha ya cholesterol m'magazi mwathu. Pali zakudya zina zomwe zimawonjezera cholesterol yathu "yoyipa", kapena cholesterol ya LDL, kuposa kuchuluka komwe kumalimbikitsidwa. Palinso zakudya zina zomwe zimathandiza kuchepetsa cholesterol iyi ya LDL. Chifukwa chake, ngati mukudziwa zakudya zomwe muyenera kudya komanso zakudya zomwe muyenera kupewa, mutha kuwongolera kuchuluka kwa cholesterol yanu ndikuchepetsa chiopsezo chanu cha matenda amtima.

Ndi zakudya ziti zomwe zili ndi cholesterol yambiri?

Cholesterol yomwe timapeza kuchokera ku chakudya imatchedwa dietary cholesterol . Imapezeka kwambiri mu zakudya za nyama. Mwachitsanzo, mu nyama, tchizi, ndi mkaka. Komabe, kafukufuku wasonyeza kuti pankhani yochepetsa cholesterol, si cholesterol ya zakudya yomwe tiyenera kuda nkhawa nayo kwambiri. M'malo mwake, mitundu iwiri ya mafuta osapatsa thanzi , mafuta okhuta ndi mafuta osinthika, ndizomwe zimayambitsa cholesterol yoipa kwambiri. Mwatsoka, zakudya zambiri zomwe zili ndi cholesterol yambiri ya zakudya zimatha kukhala ndi mafuta osapatsa thanzi awa.

Kodi mungachepetse bwanji cholesterol pogwiritsa ntchito zakudya?

Mukhoza kuchepetsa cholesterol yanu potsatira njira izi pokonzekera chakudya chanu:

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

Onjezani ulusi wosungunuka muzakudya zanu.

Pali zakudya zina zomwe zingathandize kuchepetsa kuchuluka kwa cholesterol m'thupi lanu (LDL cholesterol). Chimodzi mwa zofunika kwambiri ndi ulusi wosungunuka . Uwu ndi mtundu wa ulusi womwe umasungunuka m'madzi. Ulusi wosungunukawu umalumikizana ndi ndulu yathu (yomwe imapangidwa kuchokera ku cholesterol) ndipo umatulutsidwa ndi zinyalala. Yesetsani kupeza pakati pa magalamu 10 ndi 25 a ulusi patsiku. Funsani dokotala wanu za kuchuluka koyenera kwa inu kutengera zosowa zanu zama calorie. Nazi zakudya zina zomwe mungawonjezere muzakudya zanu zomwe zili ndi ulusi wosungunuka:

• Mpunga wa bulauni.
• Nyemba zouma monga nyemba, nyemba, ndi nyemba zobiriwira.
• Zipatso za citrus monga maapulo, mabulosi akuda, ndi malalanje.
• Oats ndi oat bran.

Kodi tiyenera kuwongolera mafuta okhuta?

Mafuta okhuta ndi mtundu wa mafuta olimba kutentha kwa chipinda. Izi ndi zakudya zodziwika kwambiri:

• Nyama yokonzedwa : Zinthu monga hot dog, masoseji, nyama yankhumba, pepperoni.
• Nyama zonenepa: Nthiti za nkhumba, nkhuku yopanda khungu, ndi nyama zonenepa.
• Zakudya za mkaka zokhala ndi mafuta ambiri: batala, kirimu wowawasa, tchizi chofewa, kirimu wowawasa.
• Mafuta a kokonati ndi mafuta a kanjedza.
• Chakudya chokazinga.

Ndipotu, matupi athu amafunika mafuta okhuta kuti akhale athanzi. Komabe, ngati sitiwerenga zilembo za zakudya zomwe timadya, n'zosavuta kuwonjezera mafuta okhuta kwambiri m'thupi lathu. Mukadziwa kuchuluka kwa mafuta okhuta omwe ali muzakudya zomwe mumadya, zimakhala zosavuta kupeza njira zochepetsera. Mwina mumadzifunsa kuti, "Kodi kuchuluka kwake ndi kotani?" 5% mpaka 6% yokha ya ma calories anu onse patsiku ayenera kuchokera ku mafuta okhuta.

Chofunika: Magulu awa ndi malingaliro chabe, osati malamulo okhwima. Kumangoganizira kwambiri za manambala ndi kudya mopitirira muyeso kungayambitse zizolowezi zosapatsa thanzi monga orthorexia . Akatswiri azakudya amachenjezanso kuti ngati mutaya chidwi ndi manambalawa, mutha kuphonya zakudya zabwino kwambiri.

Mwachitsanzo, mafuta a azitona, ngakhale ali ndi mafuta okhuta, ndi oyenera kuwonjezera muzakudya zanu pang'onopang'ono (mpaka supuni zinayi patsiku) chifukwa cha ubwino wake pa thanzi. Mofananamo, pali zakudya zomwe zili ndi mafuta okhuta, monga ma avocado ndi mtedza, koma tiyenera kuzisunga muzakudya zathu. Chofunika kwambiri ndikuwona komwe mafuta amachokera. Popeza mafuta okhuta amachokera ku zakudya zabwino, ndibwino kupitirira malire omwe amalimbikitsidwa. Ngati mukukayika, lankhulani ndi katswiri wazakudya kuti mudziwe komwe mafuta okhuta ayenera kuchotsedwa komanso komwe mungasunge pang'onopang'ono.

Musadye mafuta opangidwa ndi trans!

Mafuta a trans amapangidwa powonjezera mafuta a masamba amadzimadzi ndi haidrojeni. Zakudya zofulumira komanso zakudya zokonzedwa ndizomwe zimapangitsa mafuta a trans kukhala abwino kwambiri muzakudya za anthu. Izi zili choncho chifukwa zakudya zimenezo zimakhala ndi mafuta ochepa a haidrojeni.Mafuta a Trans amawonjezedwa panthawi yopanga mafuta awa. Komabe, mu 2018, bungwe la US Food and Drug Administration (FDA) linaletsa kugwiritsa ntchito mafuta awa omwe ali ndi hydrogen pang'ono muzakudya. Ngakhale kuti ndi nkhani yabwino, sizikutanthauza kuti chakudya chofulumira ndi zakudya zokonzedwa sizili zoopsa. Zingakhalebe ndi mafuta ambiri okhuta. Komanso, momwe zimaphikidwira (monga, kuziika mu uvuni) zimatha kukhala ndi mafuta a trans. Thupi lanu silikufuna mafuta a trans. Ndi oipa kwa inu, ndipo zakudya zomwe zilimo sizili ndi ubwino pa thanzi. Ndi bwino kuzipewa zonse ngati n'kotheka. Kuti muchepetse mafuta a trans muzakudya zanu, pewani izi:

• Zakudya zachangu.
• Chakudya chokazinga.
• Zinthu zophikira buledi (Zophika zamalonda) - monga ma cookies, ma donuts, makeke.

Idyani Zakudya Zokwanira

Pofuna kuchepetsa cholesterol m'magazi, ndikofunikira kutsatira malamulo otsatirawa:

• Zipatso.
• Ndiwo zamasamba.
• Mbewu - monga mpunga wa chimanga, buckwheat, ndi oats.
• Zakudya zamapuloteni - nsomba, nkhuku yopanda khungu, mphodza, ndi nandolo.
• Njira zina zophikira mkaka/mkaka - mkaka wopanda mafuta ambiri, yogurt.
• Mafuta - Mafuta abwino (monga mafuta a azitona, avocado, mtedza - pang'onopang'ono).

Mungathe kupeza lingaliro laling'ono la zomwe mungasankhe ndi zomwe muyenera kupewa. Chidziwitsochi chidzakuthandizani kukonzekera chakudya chokwanira komanso chopatsa thanzi.

Kodi ndingathe kudya zokhwasula-khwasula kapena zotsekemera?

Ngati mukudya zakudya zokhwasula-khwasula, idyani zochepa kwambiri, ndipo samalani ndi zomwe mwasankha. Sankhani zakudya zokhwasula-khwasula zomwe zili ndi mafuta ochepa, shuga, ndi sodium (mchere). Nazi zakudya zokhwasula-khwasula zabwino ndi kukula kwa zakudya zomwe mungapatse:

• Mtedza monga walnuts, amondi, pecans, ndi pistachios (1/4 chikho).
• Mbewu za dzungu kapena mbewu za mpendadzuwa (1/4 chikho).
• Nkhuku zokazinga (1/2 chikho).
• Chipatso chatsopano (lalanje laling'ono kapena apulo) ndi mtedza wochepa.
• Batala wa mtedza kapena batala wa amondi wopanda shuga.
• Popcorn (makapu atatu, odulidwa) ndi chidutswa cha tchizi.
• Ndiwo zamasamba zosaphika (chikho chimodzi)
• Mbewu yonse ya tirigu ndi yogurt yachi Greek (1/2 chikho).
• Tchizi ndi ndiwo zamasamba zophikidwa (chikho chimodzi).

Samalani mukamagula zakudya zokhwasula-khwasula kapena zokhwasula-khwasula zopanda mafuta ambiri m'sitolo. Zambiri mwa izi zimakhala ndi mafuta ochepa koma zimatha kukhala ndi shuga wambiri. Samalani ndi kuchuluka kwa shuga. Lankhulani ndi dokotala wanu za kuchuluka kwa shuga komwe kungakuthandizeni. Muli ndi matenda a shuga (Diabetes Mellitus)Izi ndizofunikira kwambiri ngati muli ndi matenda a shuga kapena muli ndi shuga wambiri m'magazi. Njira imodzi yodyera chakudya chokoma chomwe chili ndi shuga ndi mafuta ochepa ndikuyesera maphikidwe abwino a mchere kunyumba. Pali maphikidwe ambiri omwe angapangidwe popanda shuga kapena ndi shuga wochepa kwambiri, ndipo amakomabe.

Ganizirani izi mukamaphika!

Kuphika kunyumba kungakuthandizeni kuwongolera zakudya zanu. Komabe, si chilichonse chomwe mumaphika kunyumba chomwe chili ndi thanzi labwino kapena chabwino pa cholesterol yanu. Kumbukirani malangizo ophikira awa kuti akuthandizeni kutsatira dongosolo lanu lodyera bwino. Dokotala wanu kapena katswiri wa zakudya angakupatseni malangizo ena ngati awa.

• Onjezani nsomba zambiri muzakudya zanu. Yesetsani kudya ma ounces osachepera 8 (pafupifupi magalamu 225) pa sabata. Koma musazikazinge!
• Pewani kugwiritsa ntchito batala, mafuta anyama, ndi mafuta ophikira. M'malo mwake, gwiritsani ntchito mafuta ophikira abwino (monga mafuta a azitona), koma ochepa okha. Yesani kugwiritsa ntchito msuzi wa ndiwo zamasamba wopanda mchere wambiri m'malo mwa mafuta mukaphika ndiwo zamasamba, nsomba, ndi nkhuku.
• Phikani, wiritsani, kapena perekani chakudya chanu ndi nthunzi. Pewani kukazinga.
• Fufuzani njira zina m'malo mwa batala ndi mafuta mu maphikidwe.
• Mukaphika supu , onjezerani kawiri kuchuluka kwa ndiwo zamasamba . Izi zidzawonjezera ulusi mu supu yanu. Kuti mupeze malo ochitira zimenezo, chepetsani kuchuluka kwa mpunga kapena Zakudyazi ndi theka.
• Pezani zitsamba ndi zonunkhira zomwe mumakonda ndipo muzigwiritsa ntchito pokometsera chakudya chanu m'malo mwa batala, mchere, kapena msuzi wamafuta ambiri.
• Pangani kuvala kwanu kwa saladi. Gwiritsani ntchito mafuta a azitona ndi viniga wa balsamic (kapena kuphatikiza kofanana). kuvala saladi ndi njira yobisika yowonjezerera mafuta okhuta muzakudya zanu.
• Mukaphika supu kapena soseji , chotsani mafuta omwe ali pamwamba. Supu kapena soseji ikazizira, ikani mufiriji kwa maola angapo. Mukaitulutsa, mudzawona mafuta ambiri pamwamba, omwe angachotsedwe mosavuta.
• Chotsani khungu la nkhuku musanaphike. Pakani zonunkhirazo pa nyama, osati pakhungu.

Kodi Zakudya za TLC ndi Zakudya za Mediterranean ndi ziti?

Zakudya za TLC ndi gawo la pulogalamu ya Therapeutic Lifestyle Changes (TLC) . Ndi pulogalamu ya magawo atatu yomwe cholinga chake ndi kuchepetsa cholesterol kudzera mu zakudya, masewera olimbitsa thupi, komanso kuchepetsa thupi. Pulogalamuyi idapangidwa ndi US National Institutes of Health mu 1985. Anthu ena amatsatirabe mpaka pano. Komabe, pali vuto. Malinga ndi kafukufuku waposachedwa, zakudya izi ndi zochepa kwambiri mu mafuta onse komanso zimakhala ndi chakudya chambiri. Chifukwa chake , izi zichepetsa kuchuluka kwa shuga m'magazi mwanu,Kuchuluka kwa triglyceride kungawonjezekenso, makamaka ngati simudya chakudya chopatsa thanzi. Ichi ndichifukwa chake akatswiri azakudya tsopano amalimbikitsa Mediterranean Diet ngati njira yodyera yopatsa thanzi mtima. Ndondomekoyi ingathandize kuwongolera kuchuluka kwa cholesterol m'thupi lanu, komanso kuthandizira mbali zina zambiri za thanzi lanu. Ngati mutsatira Mediterranean Diet:

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

Chofunika kwambiri ndikudziwa mitundu ya mafuta omwe mumadya. Zakudya za ku Mediterranean zimachepetsa kuchuluka kwa mafuta okhuta ndi mafuta osinthika omwe mumadya. Izi zingapangitse kusiyana kwakukulu pa LDL cholesterol yanu. M'malo mwake, zimalowa m'malo mwa mitundu imeneyo ya mafuta ndi mafuta abwino omwe amathandiza thanzi lanu lonse la mtima. Kafukufuku wasonyeza kuti zakudyazi zitha kuchepetsa chiopsezo cha matenda a mtima .

Nanga bwanji ngati cholesterol ikadali yokwera ngakhale mutasintha zakudya zanu?

Zakudya zomwe mumadya zimatha kukweza kapena kuchepetsa kuchuluka kwa cholesterol m'magazi mwanu, makamaka cholesterol yoyipa yomwe imayambitsa atherosclerosis . Chidziwitsochi chingakuthandizeni kwambiri. Zosankha zanu zingapangitse kusiyana. Koma nthawi zina, ngakhale mutayesetsa bwanji, simungathe kuchepetsa cholesterol yanu kufika pamlingo womwe mukufuna. Pali zifukwa zingapo zomwe zimapangitsa izi.

Zakudya zomwe mungasankhe sizili m'manja mwanu nthawi zonse.

Mu dziko langwiro, aliyense adzakhala ndi mwayi wopeza chakudya chopatsa thanzi, nthawi yophika, ndi zinthu zina zomwe anthu ammudzi angagwiritse ntchito kuti akwaniritse zolinga zawo. Zoona zake n'zakuti, tiyenera kusankha zinthu mogwirizana ndi zoletsa zomwe tili nazo. Tonsefe tili ndi zopinga zathu ndi zinthu zomwe zimakhudza zisankho zomwe timapanga. Chifukwa chake, zosankha zathu payekhapayekha ndi zidutswa zazing'ono chabe za nkhani yayikulu yomwe anthu ammudzi wathu onse akumanga pamodzi. Musadzivutitse ngati muli ndi zopinga popanga zisankho zonse zabwino zomwe zimathandiza kudya zakudya zopanda mafuta ambiri. M'malo mwake, chitani zomwe mungathe.

Majini anu nawonso amachitapo kanthu.

Asayansi amakhulupirira kuti majini (cholowa) amakhudza kuchuluka kwa cholesterol m'thupi lanu. Chifukwa chake, ngakhale kusintha kwa zakudya kungathandize, nthawi zina sikungasinthe mokwanira kuti chiwerengero chanu chikhale chathanzi. Anthu ena ali ndi cholesterol yambiri chifukwa matupi awo sangathe kuchotsa cholesterol yoipa (LDL). Vutoli limatchedwaImatchedwa Familyal Hypercholesterolemia. Chifukwa chake, zimakhala zovuta kwambiri kwa anthu ngati amenewo kuchepetsa kuchuluka kwa cholesterol m'thupi lawo kudzera mu zakudya zokha. Angafunike ma statins kapena mankhwala ena.

Cholesterol imawonjezeka ndi ukalamba.

Pamene tikukula, kuchuluka kwa mafuta m'thupi m'thupi lathu kumawonjezeka. Chifukwa chake, zotsatira za kusintha kwa zakudya pazaka 30 sizingakhale zofanana pazaka 60.

Kusintha kumatenga nthawi.

Ngati musintha zomwe mumadya, mungayembekezere kuwona kusintha kwa kuchuluka kwa cholesterol m'thupi lanu mwachangu. Koma kuchuluka kwa cholesterol m'thupi lanu kumawonetsa momwe zimakhalira pakapita nthawi.

Tangoganizirani bolodi lalikulu lophimbidwa ndi zolemba. Ngati mutalipukuta kamodzi ndi chofufutira, zolemba zina zidzachotsedwa. Koma kuti muchotse zolemba zonse, muyenera kupitiriza kupukuta kwa kanthawi. Pakadali pano, wina adzalemba pa madera omwe mudachotsa (mwina mukudyabe zakudya zina zomwe zimakweza cholesterol yanu ya LDL, ndipo thupi lanu likupangabe cholesterol!).

Khalani oleza mtima, perekani thupi lanu nthawi yoti lizolowere dongosolo lanu latsopano la zakudya. Pakadali pano, phatikizani masewera olimbitsa thupi tsiku ndi tsiku mu moyo wanu. Komanso, funsani dokotala wanu nthawi yomwe zingatenge kuti muwone kusintha komanso ngati mudzapindula ndi mankhwala pamodzi ndi dongosolo lanu latsopano la zakudya.

Uthenga Wopita Nawo Kunyumba

Zakudya zomwe mumadya zingakhudze kwambiri thanzi lanu, makamaka kuchuluka kwa cholesterol m'thupi lanu. Ngati mukuyamba kusintha zakudya zanu, khalani oleza mtima. Musayembekezere kusintha kwathunthu dongosolo lanu lodyera usiku womwewo. Sinthani pang'ono, ndipo pang'onopang'ono onjezerani zina. Mutha kuphonya zakudya zina zomwe mumakonda. Koma, m'malo mongoganizira zakudya zomwe mukuziletsa, yang'anani zakudya zatsopano zomwe mukuyesera. Komanso, phatikizani banja lanu ndi anzanu mu dongosolo lanu latsopano. Fotokozani chifukwa chake mukupanga kusinthaku ndi momwe angakuthandizireni. N'zosavuta kutsatira dongosolo la zakudya pamene anthu omwe akuzungulirani akukulimbikitsani kukwaniritsa zolinga zanu. Kumbukirani, kusintha pang'ono kumabweretsa zotsatira zazikulu!

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