Kodi kudya mazira kumawonjezera cholesterol? (Cholesterol) Tiyeni tipeze chowonadi!

Mazira ndi chakudya chopatsa thanzi kwambiri, chosavuta kupeza, komanso chotsika mtengo chokhala ndi mapuloteni ambiri. Koma pankhani yodya mazira, anthu ambiri nthawi yomweyo amaganiza za cholesterol, eti? Pali anthu ambiri omwe amaopa kuti "ngati mudya mazira, mudzakhala ndi cholesterol." Kodi zoona zake ndi ziti munkhaniyi? Kodi kudya mazira ndi kwabwino kwa thupi kapena koipa? Tiyeni tikambirane izi m'njira yosavuta yomwe aliyense angamvetse.

Choyamba, kodi cholesterol ndi chiyani?

Mwachidule, cholesterol ndi chinthu chonga sera chomwe chimapezeka mwachibadwa m'magazi mwathu. Sichinthu choipa kwenikweni, monga momwe anthu ena amaganizira. Ndipotu, cholesterol ndi yofunika kwambiri pa ntchito zambiri zofunika m'thupi lathu, monga kupanga maselo athanzi, kupanga vitamini D, ndi kupanga mahomoni.

Taganizirani izi: 80% ya cholesterol yomwe thupi lanu limafunikira, yambiri, imapangidwa m'chiwindi ndi m'matumbo anu. Ndi yochepa chabe, pafupifupi 20%, yomwe imawonjezedwa m'thupi lanu kuchokera muzakudya zomwe timadya.

Nkhani ya cholesterol 'yabwino' ndi cholesterol 'yoyipa'

Mwina mwamvapo za 'cholesterol yabwino' ndi 'cholesterol yoyipa'. Izi ndi zomwe zimachitikadi. Cholesterol singathe kuyenda m'magazi yokha. Chifukwa chake imayenda mozungulira thupi lonse mu tinthu tonga magalimoto (lipoproteins) tomwe timapangidwa ndi mapuloteni. Tiyeni tiphunzire za mitundu iwiri ikuluikulu ya magalimoto awa.

Kodi zoopsa za cholesterol yambiri ndi ziti?

Moyo wathu ndi wofunika kwambiri poletsa kuchuluka kwa cholesterol m'thupi. Anthu ena ali pachiwopsezo chachikulu chotenga cholesterol m'thupi. Tiyeni tiwone zomwe zili.

• Matenda a Shuga a Mtundu Wachiwiri: Matenda a shuga angayambitse kuchuluka kwa cholesterol 'yabwino' (HDL) kochepa komanso kuchuluka kwa mafuta amtundu wina wotchedwa triglycerides, zomwe ndi chiopsezo cha matenda a mtima.
• Kunenepa Kwambiri: Kulemera kwambiri kwa thupi kumatha kuwonjezera cholesterol 'yoyipa' (LDL) ndikuchepetsa cholesterol 'yabwino' (HDL). Izi zingayambitse mavuto monga matenda a mtima ndi kuthamanga kwa magazi.
• Matenda obadwa nawo: Anthu ena akhoza kukhala ndi matenda otchedwa Familyal Hypercholesterolemia (FH), omwe ndi matenda a majini omwe amapezeka m'banjamo.
• Makhalidwe oipa a moyo: Ichi ndiye chinthu chofunikira kwambiri.
• Kudya mafuta a nyama pafupipafupi, mkaka wa kokonati, ndi zakudya zokhala ndi mafuta ambiri okhuta komanso osinthika.
• Osachita masewera olimbitsa thupi.
• Kusuta fodya.

Makhalidwe amenewa ali ndi mwayi waukulu wowonjezera kuchuluka kwa cholesterol m'thupi lanu.

Ndiye kodi dzira limapeza bwanji zakudya?

Dzira ndi chakudya chapamwamba chaching'ono koma chopatsa thanzi. Tangoganizani, dzira lalikulu lili ndi ma calories 72 okha. Koma lili ndi magalamu 6 a mapuloteni. Kuphatikiza apo, mazira ali ndi lutein ndi zeaxanthin, zomwe ndi zabwino kwa maso, komanso choline, yomwe ndi yabwino kwa ubongo ndi mitsempha, komanso mavitamini A, B, ndi D.

Komabe, dzira lalikulu limakhala ndi mamiligalamu pafupifupi 186 a cholesterol. Chofunika kwambiri, cholesterol yonseyi imapezeka mu yolk ya dzira lokha. Dzira loyera lilibe cholesterol konse.

Ndiye ndi mazira angati patsiku omwe ndi abwino kwa thupi?

Ili ndiye vuto lalikulu kwa aliyense.

Kwa munthu wathanzi wopanda zinthu zina zomwe zingamuike pachiwopsezo, kudya dzira limodzi lathunthu patsiku n’kotetezeka. Kafukufuku wapeza kuti sikuwonjezera chiopsezo cha matenda a mtima kapena sitiroko.

Komabe, ngati muli m'gulu la anthu omwe ali pachiwopsezo chotenga matendawa (monga munthu amene ali ndi matenda a shuga, kuthamanga kwa magazi, matenda a mtima, kapena kunenepa kwambiri), ndi bwino kuti musadye mazira athunthu osapitirira atatu pa sabata.

Ndi chiyani china chomwe muyenera kuganizira mukamadya mazira?

Ngati mumakonda mazira koma mukudera nkhawa ndi cholesterol, mutha kuchotsa yolk ndikudya yoyera yokha. Yoyera ilibe cholesterol, koma imakhalabe ndi mapuloteni ambiri.

Chinthu china chofunika ndi momwe timadyera mazira. Taganizirani izi, sitidya mazira okha. Tikapanga omelet yokhala ndi zinthu monga batala, tchizi, nyama yankhumba, soseji, ndikudya ndi buledi, cholesterol yambiri imawonjezeredwa m'thupi kuchokera muzakudya zina. Chifukwa chake, tiyenera kusamala osati mazira okha, komanso zomwe timadya nawo. Nthawi zambiri kudya mazira owiritsa kumakhala kwabwino kuposa kukazinga mumafuta.