Kodi mulinso ndi cholesterol yambiri? Ndiye muyenera kudziwa bwino za zakudya izi!

Kugwira ntchito tsiku lonse... kuthamangathamanga mpaka usiku kwambiri... Ndi moyo wotanganidwa uwu, nthawi yophika ndi kudya chakudya ili kuti, eti? Ambiri aife tazolowera kugula chakudya kusitolo kapena chakudya chokonzedwa mwachangu. N'zosavuta, koma chili ndi vuto lalikulu. Zakudya zambirizi zili ndi mafuta ambiri, mchere, ndi shuga. Zilinso ndi michere yochepa kwambiri yomwe matupi athu amafunikira, monga calcium, omega-3 fatty acids, ndi ulusi. Koma musadandaule, mutha kupanga zakudya zabwino zomwe zikugwirizana ndi moyo wanu wotanganidwa. Chomwe chimafunika ndi kugula zinthu mwanzeru komanso kusunga zakudya zabwino pafupi.

Choyamba, kodi cholesterol ndi chiyani?

Mwachidule, cholesterol ndi chinthu chokhala ngati phula komanso mafuta m'thupi lathu. Ndi chofunikira pazinthu zambiri, monga kupanga mahomoni ndikupanga vitamini D. Koma vuto limayamba ngati ili yochuluka. Pali mitundu iwiri ikuluikulu ya cholesterol.

1. LDL (Low-Density Lipoprotein): Timatcha izi kuti "cholesterol yoyipa." Izi ndi zomwe zimayambitsa mavuto. Pamene LDL ili pamwamba, imayamba kusonkhana pa makoma a mitsempha yathu yamagazi. Zili ngati dothi lomwe limasonkhana mu chitoliro chamadzi. Pakapita nthawi, malo osungira awa (otchedwa `plaques`) amatha kuchepetsa mitsempha yamagazi, ndipo nthawi zina amatsekereza kwathunthu. Izi ndi zomwe zimayambitsa matenda oopsa monga matenda a mtima ndi sitiroko .

2. HDL (High-Density Lipoprotein): Timatcha izi kuti "cholesterol yabwino" . Ntchito yake ndikutenga cholesterol yoyipa yomwe siifunikira m'thupi ndikuipereka ku chiwindi. Chiwindi chimaichotsa m'thupi. Izi zikutanthauza kuti kusunga HDL m'thupi ndikwabwino kwambiri pa thanzi la mtima wathu.

Zinthu zofunika kuziganizira mu zakudya zanu kuti muchepetse cholesterol

Zakudya zabwino sizimangochepetsa cholesterol yokha. Zingathandizenso kuchepetsa kuthamanga kwa magazi, kulimbitsa chitetezo chamthupi, komanso kuteteza matenda a mtima, sitiroko, ndi mitundu ina ya khansa. Chifukwa chake, musaiwale kuwonjezera zinthuzi pamndandanda wanu wogula nthawi ina mukapita kusitolo.

Ndiwo zamasamba ndi zipatso zokongola

Ndiwo zamasamba ndi zipatso ndiye maziko a zakudya zabwino. Mwachibadwa zimakhala ndi cholesterol ndi mafuta ochepa. Zili ndi ulusi wambiri ndi ma antioxidants, zomwe zingathandize kuchepetsa cholesterol yoyipa.

• Ndiwo zamasamba:Idyani ndiwo zamasamba zamitundu yosiyanasiyana, monga sipinachi, kale, ndi masamba a collard, broccoli, kabichi, kaloti, beetroot, dzungu, okra, ndi tsabola.
• Zipatso: Idyani zipatso monga malalanje, mapeyala, maapulo, guava, avocado, ndi zipatso (sitiroberi, mabuluberi) nthawi zonse.

Mphamvu ya Tirigu Wonse

Mbewu zonse ndi chakudya chapamwamba chokhala ndi ulusi wambiri, chakudya chopatsa mphamvu, ndi mapuloteni. Izi zimapatsa thupi mphamvu komanso zimathandiza kulamulira cholesterol.

• Zosankha zabwino kwambiri: Oats, barele, mpunga wofiirira (mpunga wofiira), nsawawa, nsawawa, nandolo, nyemba zobiriwira.
• Ngati mugula zakudya zopakidwa m'mabokosi: Ngati mugula buledi, pasitala, kapena chimanga, yang'anani chizindikirocho kuti muwone ngati zapangidwa ndi "tirigu wathunthu" kapena "tirigu wathunthu." Komanso, onetsetsani kuti mwasankha zakudya zomwe zili ndi shuga ndi mchere wochepa kwambiri.
• Chinthu choyenera kudziwa: Anthu ena ali ndi vuto la gluten allergy kapena Celiac Disease, ndipo ayenera kusankha tirigu wopanda gluten monga momwe dokotala wawo walangizira.

Nyama ndi mapuloteni abwino a mtima

Mapuloteni ndi ofunikira m'thupi lathu, koma munthu amene ali ndi cholesterol yambiri ayenera kusamala pang'ono posankha mapuloteni.

• Nyama: Chotsani khungu la nkhuku ndipo sankhani zidutswa zopanda mafuta ambiri, monga bere la nkhuku. Ngati mukudya ng'ombe kapena nkhumba, sankhani "zopanda mafuta ambiri" (monga sirloin, tenderloin). Mukagula nyama, yang'anani chizindikiro chomwe chili ndi mawu akuti "92% yopanda mafuta" kapena kuposerapo.
• Nsomba: Idyani nsomba zokhala ndi mafuta monga salimoni, tuna, mackerel, ndi sardines osachepera kawiri pa sabata. Zakudya zimenezi zili ndi omega-3s zabwino kwambiri pamtima.
• Mapuloteni ochokera ku zomera: Izi ndi njira zabwino kwambiri. Phatikizani zakudya monga nyemba, nandolo, nandolo, nyemba zobiriwira, ndi soya (Soya/Edamame) nthawi zonse. Zakudyazi zimakhala ndi mafuta ochepa komanso zimakhala ndi ulusi wambiri.

Ndithudi pewani zakudya izi!

Ndikofunikira kudya zakudya zabwino komanso kupewa zakudya zoipa kuti muchepetse cholesterol. Nayi mndandanda wachidule wokuthandizani kuzindikira adani anu.

Kufunika kolankhula ndi dokotala wanu

Ngakhale kuti mungathe kuchita izi kunyumba, cholesterol ndi vuto lomwe limafuna upangiri wa dokotala.

Dokotala wanu adzadziwa kuchuluka kwa cholesterol m'thupi lanu, chiopsezo chanu, komanso ngati mukufunikira mankhwala. Mungafunike kumwa mankhwala monga ma statins. Chifukwa chake, ndikofunikira kwambiri kuwona dokotala wanu nthawi zonse, kuyezetsa magazi anu, ndikutsatira malangizo ake. Musamwe mankhwala otengera mphekesera kapena kuchokera ku pharmacy. Ndondomeko yanu ya chithandizo iyenera kukhala yeniyeni kwa inu.