Ngati muli ndi cholesterol yambiri, kapena ngati wina m'banja mwanu ali nayo, mwina mumasamala kale zomwe mumadya. Mwina mukudziwa zambiri za zomwe muyenera kudya ndi zomwe simuyenera kudya kuti muchepetse cholesterol. Koma ... kodi mudaganizapo za khofi? Khofi ndi chakumwa chomwe anthu padziko lonse lapansi amakonda. Ndipo ubwino wa khofi pa thanzi nthawi zambiri umakambidwa. Chifukwa chake, lero tipeza kulumikizana komwe kulipo pakati pa khofi ndi cholesterol yambiri.
Kafukufuku wambiri akusonyeza kuti kumwa makapu 4 a khofi kapena kuchepera patsiku ndikwabwino pa thanzi lathu lonse. Komabe, kafukufuku wina wapezanso kuti kumwa makapu oposa 4 a khofi patsiku kumawonjezera chiopsezo cha imfa chifukwa cha matenda a mtima. Ngakhale khofi ilibe cholesterol mwachindunji, ili ndi mafuta awiri achilengedwe omwe angakweze kuchuluka kwa cholesterol. Mankhwalawa ndi cafestol ndi kahweol . Izi zimakhudza pang'ono momwe thupi lathu limalamulira cholesterol m'chiwindi. Ndicho chifukwa chake akuti kuchuluka kwa cholesterol kumatha kuwonjezeka.
N’chifukwa chiyani kumwa khofi wosefedwa kuli bwino m’thupi?
Kafukufuku waposachedwapa adayang'ana ubale womwe ulipo pakati pa kumwa khofi kwa achinyamata ndi kuchuluka kwa cholesterol m'thupi lawo. Ofufuza adapeza kuti akamamwa mitundu yambiri ya khofi, monga espresso , amamwanso kuchuluka kwa cholesterol m'thupi lawo.
Tsopano mwina mukudabwa kuti kodi espresso ndi yosiyana bwanji. Taganizirani izi, espresso imapangidwa poika madzi otentha mu nyemba za khofi zophwanyidwa bwino pansi pa mphamvu yayikulu. Kenako, pafupifupi chilichonse chomwe chili mu nyemba za khofi chimasakanizidwa ndi khofi. Koma mu makina osefera khofi omwe nthawi zambiri timagwiritsa ntchito kunyumba, madzi otentha amatuluka mu fyuluta yodzaza ndi nyemba za khofi. Fyuluta iyi imachepetsa kwambiri kuchuluka kwa mafuta owonjezera cholesterol (cafestol ndi kahweol) omwe tidakambirana kale omwe amasakanizidwa ndi khofi.
Mwachidule, pamene khofi wophikidwa ndi madzi otentha akhudzana mwachindunji ndipo kwa nthawi yayitali, mankhwala ambiri owonjezera cholesterol amasonkhana mu khofi.
Njira zina zopangira khofi zofanana ndi njira iyi ndi izi:
- Khofi wophikidwa
- Khofi wa French-press
- Khofi waku Turkey
Choncho, ofufuza amakhulupirira kuti ngati mukufuna kuchepetsa kuchuluka kwa cholesterol m'thupi lanu, kapena kuletsa kuti isakule, kumwa khofi wosefedwa ndiye chinthu chanzeru kwambiri kuchita .
Ganizirani za Khofi wa Decaf
Kafukufuku wina akusonyeza kuti khofi wokhala ndi caffeine ndi wokhoza kukweza kuchuluka kwa cholesterol kuposa decaf. Ngakhale izi sizinatsimikizidwe 100%, ngati mukudera nkhawa ndi kuchuluka kwa cholesterol yanu, kusintha khofi wa decaf kapena kumwa khofi wamba ndi decaf (theka la khofi/theka la decaf) kungakhale njira yabwino. Mutha kulankhula ndi dokotala wanu za izi kuti mudziwe zambiri.
Samalani zomwe mumayika mu khofi yanu!
Ngakhale pali maganizo osiyanasiyana pankhani yakuti khofi yokha imawonjezera cholesterol, chinthu chimodzi chomwe ofufuza amadziwa motsimikiza: zakudya zokhala ndi mafuta ambiri okhuta zimawonjezera kuchuluka kwa cholesterol 'yoyipa' ya LDL m'matupi athu. Zinthu zambiri zomwe timawonjezera ku khofi zimatha kukhala ndi mafuta okhuta awa. Chifukwa chake, ndikofunikira kupewa zinthuzi.
| Zoti muwonjezere ku khofi | N’chifukwa chiyani zimenezo si zabwino? | Kodi chingagwiritsidwe ntchito m'malo mwake ndi chiyani? |
|---|---|---|
| Kirimu ndi mkaka wamafuta onse | Chakudyachi chili ndi mafuta ambiri okhuta , omwe amawonjezera mwachindunji kuchuluka kwa cholesterol ya LDL. | Mkaka wopanda mafuta ambiri kapena wopanda mafuta ambiri. Mkaka wochokera ku zomera monga mkaka wa soya. |
| Zakumwa za khofi wotsekemera | Zakumwa zokongolazi m'masitolo a khofi tsopano zikufanana ndi zakumwa zoziziritsa kukhosi zomwe zimagulitsidwa m'magalasi a milkshake. Kuwonjezera pa kukhala ndi shuga wambiri, zimathanso kukhala ndi zosakaniza monga kirimu ndi madzi omwe ali ndi mafuta ambiri. | Kumwa khofi nthawi zonse yokhala ndi shuga pang'ono. Ngati mumwa izi, yang'anani zosakaniza zake ndipo muzimwe pang'ono. |
| Khofi woteteza zipolopolo | Khofi uyu ndi wotchuka kwambiri pakati pa anthu omwe amadya zakudya zokhala ndi ketogenic, ndipo amapangidwa ndi batala ndi mafuta a kokonati (kapena mafuta a MCT). Zonsezi zili ndi mafuta ambiri okhuta. Pakhala malipoti akuti anthu omwe amamwa khofi nthawi zambiri amakumana ndi kuwonjezeka kwa cholesterol m'thupi mwachangu. | Ndikofunikira kukaonana ndi dokotala musanatsatire zakudya zamtunduwu, makamaka ngati muli ndi vuto la cholesterol. |
Pomaliza, upangiri womwe tiyenera kutsatira wokhudza khofi ndi cholesterol umagwiranso ntchito pa zakudya ndi zakumwa zina zambiri. Ndiko kuti, dziwani chilichonse ndikugwiritsa ntchito mwanzeru. Samalani momwe mumapangira khofi yanu ndi zomwe mumawonjezera. Mukatero mutha kusangalala ndi kapu ya khofi yomwe mumakonda popanda kukhala ndi mavuto azaumoyo.
Uthenga Wopita Nawo Kunyumba
- Kumwa makapu ochepera 4 a khofi patsiku nthawi zambiri kumakhala kwabwino pa thanzi. Kumwa mowa wopitirira pamenepo kungapangitse kuti munthu adwale matenda a mtima.
- Ngati mukuda nkhawa ndi kuchuluka kwa cholesterol m'thupi lanu, ndi bwino kumwa khofi wosefedwa .
- Njira zomwe zimaphatikiza mwachindunji ufa wa khofi ndi madzi otentha (espresso, French-press, khofi wowira) zimawonjezera mwayi woti zinthu zokweza cholesterol zidziunjikira mu khofi.
- Zinthu monga kirimu, mkaka wokhala ndi mafuta ambiri, madzi a shuga, ndi batala wowonjezeredwa ku khofi zimatha kukweza kuchuluka kwa cholesterol yoyipa (LDL) m'thupi lanu.
- Ngati muli ndi nkhawa iliyonse yokhudza kuchuluka kwa cholesterol m'thupi lanu komanso zakudya zomwe mumadya, lankhulani ndi dokotala wanu za izi ndipo mupeze upangiri woyenera.
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