"Dokotala, cholesterol yanga yakwera pang'ono. Kodi ndisiye kudya nyama ndi nsomba kwathunthu?" Funso ili limafunsidwa ndi anthu ambiri mdziko lathu omwe akuda nkhawa ndi kuchuluka kwa cholesterol m'thupi lawo. Anthu ena amaopa kusiya kudya nyama kwathunthu. Koma simuyenera kusiya kudya nyama kwathunthu. Chofunika kwambiri ndikumvetsetsa mtundu wa nyama yomwe mukudya, kuchuluka kwa chakudya chomwe mukudya, komanso momwe mukuphika, ndikupanga zisankho zanzeru.
Choyamba, kodi cholesterol ndi chiyani?
Mwachidule, cholesterol ndi mtundu wa mafuta omwe amapezeka m'matupi athu. Ndipotu, cholesterol ndi yofunika kwambiri pa ntchito zambiri zofunika m'matupi athu, monga kupanga maselo ndikupanga mahomoni ena. Koma vuto ndilakuti imasonkhana mopitirira muyeso m'thupi.
Tikamalankhula za cholesterol, tikulankhula za mitundu iwiri ikuluikulu, sichoncho?
1. Cholesterol "Yabwino" (HDL - High-Density Lipoprotein): Ichi chili ngati chotsukira mitsempha yathu yamagazi. Chimatenga cholesterol yoyipa yosafunikira kuchokera mthupi lonse ndikuyipititsa ku chiwindi kuti ikatulutsidwe. Chifukwa chake, kuwonjezera izi ndikwabwino kwa thupi.
2. Cholesterol "Yoipa" (LDL - Low-Density Lipoprotein): Vuto ndi ili. Mtundu uwu ukakula, umamanga makoma a mitsempha yathu yamagazi, ndikuitseka pang'onopang'ono. Zili ngati dzimbiri lomwe limamanga mkati mwa chitoliro chamadzi. Ngati mitsempha yomwe imanyamula magazi kupita kumtima yatsekeka mwanjira imeneyi, muli pachiwopsezo chachikulu chotenga matenda oopsa monga matenda a mtima ndi sitiroko.
Zakudya zomwe timadya, makamaka zakudya zokhala ndi mafuta ambiri a nyama, zimakhudza kwambiri kuchuluka kwa cholesterol yoyipa (LDL). Popeza nyama ndi chinthu chochokera ku nyama, anthu omwe ali ndi cholesterol yambiri amalangizidwa kuti azisamala kwambiri ndi nyama.
Ndiye, kodi tingasankhe bwanji nyama mwanzeru?
Simungadye nyama chifukwa ili ndi cholesterol. Chofunika ndi kusankha nyama yopanda mafuta ambiri komanso kupewa nyama yokonzedwa kale.
Ganizirani zomwe mukufuna kusankha ndi zomwe mukufuna kusiya mukapita kusitolo. Mudzamvetsa mosavuta mukayang'ana tebulo ili.
| Zabwino kudya (zabwino kudya) | Konzani/siyani (zosankha zoipa) |
|---|---|
| Nkhuku yopanda khungu (makamaka gawo la bere) | Nyama zonse zokonzedwa monga soseji, nyama yankhumba, ndi ham |
| Turkey yopanda khungu | Zidutswa za ng'ombe kapena nkhumba zomwe zimawoneka kuti zili ndi mafuta ambiri |
| Nkhumba ya nkhumba | Nyama za m'thupi monga chiwindi, impso, ndi ubongo wa nyama |
| Ng'ombe yodulidwa mopanda mafuta (yozungulira, sirloin) | Nyama yokazinga yamtundu uliwonse |
| Nsomba (makamaka salimoni, sardine, mackerel, ndi zina zotero) | Khungu ndi mafuta owoneka bwino okhala ndi nyama |
Kumbukirani, chofunika kwambiri ndi kudya zakudya zopatsa thanzi. Sikuti nyama yokha, chilichonse chomwe mumadya chimakhudza kuchuluka kwa mafuta m'thupi lanu.
Ngati mudya nyama, ganiziraninso zinthu izi!
Kuwonjezera pa kusankha mtundu wabwino wa nyama, muyenera kuganizira zinthu zina zingapo.
1. Kukula kwa Gawo
"Kudya chinthu chabwino kwambiri sikokwanira," akutero. Mwambi umenewo ukugwiranso ntchito pano. Kaya mudye nyama yowonda bwanji, ngati mudya kwambiri nthawi imodzi, sizingakupindulitseni. Malangizo ambiri ndi akuti musadye magalamu 140-150 (pafupifupi ma ounces 5) a nyama yophikidwa, nkhuku, kapena nsomba patsiku. Njira yosavuta yodziwira izi ndikuganiza kuti chidutswa cha nyama ndi kukula kwa dzanja lanu kapena bolodi la makadi . Ndi bwino kulankhula ndi dokotala wanu za izi ndikupeza upangiri pa kuchuluka koyenera kwa inu.
2. Njira Yophikira
Anthu ambiri m'dziko lathu amakonda kudya chakudya chokoma, kotero akamaphika nyama, amaiphika ndi mafuta, mkaka wa kokonati, kapena kuikazinga kwambiri. Izi si zabwino kwa munthu amene ali ndi cholesterol.
- Zinthu zabwino zoti muchite: Kuphika pa grill, kuphika, kuwiritsa/kuphika, kusakaniza ndi stir-frying.
- Zinthu zochepetsera:Kuphika mozama kwambiri, kuphika ndi mkaka wa kokonati wambiri. Zingakhale bwino ngati mungagwiritse ntchito mkaka wopanda mafuta ambiri m'malo mwa mkaka wa kokonati.
3. Chongani Chizindikiro
Ngati mugula nyama yokonzedwa ku sitolo yaikulu, onetsetsani kuti mwawerenga zomwe zili pa chizindikiro cha zakudya . Samalani kuchuluka kwa mafuta, mafuta okhuta, ndi cholesterol yomwe ilimo. Sankhani yomwe ili ndi mafuta ochepa kwambiri.
Musamangoganizira za nyama yokha, koma izinso zikhale zofunika kwambiri!
Nyama si njira yokhayo yopezera mapuloteni. Pali magwero ena ambiri a mapuloteni omwe angathandize kulamulira cholesterol ndipo ndi abwino kwambiri pamtima.
Nsomba - bwenzi lapamtima la mtima!
Ngakhale mabungwe odziwika padziko lonse lapansi monga American Heart Association amalimbikitsa kudya nsomba osachepera masiku awiri pa sabata. Izi zili choncho chifukwa mitundu ina ya nsomba ili ndi michere yapadera yotchedwa `Omega-3 fatty acids` . Izi zimathandiza kwambiri kuchepetsa cholesterol yoyipa komanso kuchepetsa chiopsezo cha matenda a mtima (`Coronary Artery Disease`).
- Nsomba zokhala ndi Omega-3 zambiri: Salmon, Sardine, Tuna, Mackerel, Herring.
Zosankha zina zabwino za mapuloteni
Kuwonjezera pa nyama ndi nsomba, onjezerani izi muzakudya zanu.
- Nyemba zouma: lentilo, nandolo, nyemba zobiriwira, nyemba za impso
- Mtedza ndi mbewu: ma cashew, mtedza, amondi (ndi bwino kudya izi popanda kuzikazinga mu mafuta)
- Zakudya za mkaka zopanda mafuta ambiri: Mkaka wopanda mafuta ambiri, yogurt
- Zogulitsa za soya: Tofu
Pamodzi ndi zonsezi, kudya ndiwo zamasamba zambiri, zipatso, tirigu wonse (mpunga ndi mphodza, ufa wa atta), komanso kuchita masewera olimbitsa thupi tsiku lililonse kudzakuthandizani kwambiri kuti mafuta m'thupi lanu akhale athanzi.
Uthenga Wopita Nawo Kunyumba
- Kungoti muli ndi mafuta ambiri m'thupi sizikutanthauza kuti muyenera kusiya kudya nyama kotheratu. Chofunika ndi kusankha mwanzeru.
- Pewani nyama zokonzedwa (monga soseji ndi nyama yankhumba) kotheratu ndipo sankhani nyama zopanda mafuta monga nkhuku yopanda khungu ndi ng'ombe yopanda mafuta .
- Samalani ndi kuchuluka kwa chakudya chomwe mumadya. Yesetsani kuti musadye nyama yoposa kukula kwa chikhatho chanu patsiku.
- M'malo mokazinga kwambiri, gwiritsani ntchito njira zabwino zophikira monga kuwotcha, kuwotcha, kapena kuphika.
- Phatikizani nsomba zokhala ndi Omega-3 yochuluka masiku osachepera awiri pa sabata. Ndi yabwino kwambiri pamtima panu.
- Zakudya zanu ndi kuchuluka kwa chakudya choyenera kwa inuOnetsetsani kuti mwafunsa upangiri kwa dokotala kapena namwino wanu.
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