Tikamalankhula za ziwalo m'thupi lathu, palibe amene amaganizira kwambiri za ndulu, sichoncho? Koma chiwalo chaching'ono ichi chimagwiranso ntchito yofunika kwambiri. Mwachidule, chimasonkhanitsa ndikusunga madzi otchedwa "bile" omwe amatithandiza kugaya mafuta muzakudya zomwe timadya. Komabe, si chiwalo chofunikira kwambiri monga mtima, chiwindi, kapena impso. Anthu ambiri amakhala opanda zizindikiro zilizonse ngakhale miyala itapangidwa mmenemo.
Komabe, anthu ena amatha kukhala ndi zizindikiro chifukwa cha miyala ya m'mimba. Mwachitsanzo, kupweteka kumtunda kwa mimba, kudzimbidwa, nseru, ndi kusanza. Ngati zizindikirozi zimachitika kawirikawiri kapena zili zoopsa, madokotala nthawi zambiri amalangiza opaleshoni kuti achotse ndulu.
Kodi chakudya ndi zakumwa zimakhudza kupangika kwa miyala ya ndulu?
Ndipotu, zakudya sizomwe zimayambitsa miyala ya ndulu yokha. Ndipo zakudya zokha sizingachiritse miyala iyi. Komabe, kuwongolera zakudya zanu ndi kulemera kwa thupi lanu kungathandize kupewa miyala yatsopano kuti isapangidwe ndikuchepetsa kusasangalala komwe kumachitika chifukwa cha miyala ngati muli nayo kale.
Pali zinthu zingapo zomwe zingakhudze kukula kwa miyala ya ndulu. Ngati wina m'banja mwanu ali ndi vutoli, inunso muli ndi mwayi waukulu wolipeza. Akazi nawonso ali ndi mwayi wowirikiza kawiri kuposa amuna. Kulemera kwa thupi ndi chifukwa chachikulu. Anthu onenepa kwambiri ali pachiwopsezo chachikulu chodwala miyala ya ndulu.
Chiwopsezochi ndi chachikulu makamaka kwa iwo omwe amadya zakudya zokhala ndi mafuta ambiri ndi cholesterol koma zokhala ndi ulusi wochepa. Zina mwa zinthuzi sizingasinthe. Mwachitsanzo, majini. Koma mutha kusintha zizolowezi zanu zodyera.
Chofunika kwambiri ndichakuti ngati muli ndi kunenepa kwambiri, muyenera kuchepetsa thupi. Koma kuchepetsa thupi mwadzidzidzi si lingaliro labwino . Chifukwa cha kudya mopitirira muyeso, chiwindi chathu chimatulutsa cholesterol yambiri mu ndulu. Kenako cholesterol ndi mchere wa ndulu zimatayika, ndipo cholesterol yochulukirapo imasonkhana ndikuyamba kupanga miyala.
Ndiye, ndi zakudya ziti zomwe zili zabwino kwa ndulu?
Kaya muli pachiopsezo cha matenda a ndulu kapena ayi, kukhala ndi kulemera koyenera komanso kudya zakudya zokhala ndi mafuta ochepa ndi cholesterol yochepa, ma calories ochepa, komanso ulusi wambiri ndi zabwino pa thanzi lanu lonse. Tiyeni tiwone tebulo ili m'munsimu kuti tiwone zakudya zomwe zili zabwino pa thanzi la ndulu.
| Gulu la chakudya | Zitsanzo ndi kufunika |
|---|---|
| Zipatso ndi ndiwo zamasamba zatsopano | Ali ndi mavitamini ambiri, michere, ndi ulusi wambiri. Ndi othandiza kwambiri thupi. |
| Mbewu zonse | Zinthu monga mpunga wofiirira wokhala ndi chimanga, buckwheat, oats, ndi buledi wa tirigu wonse. Izi zili ndi ulusi wambiri, zomwe zimapangitsa kuti kugaya chakudya kukhale kosavuta. |
| Nyama yopanda mafuta ambiri, nkhuku, ndi nsomba | Zinthu monga nkhuku yopanda khungu ndi nsomba yopanda mafuta ambiri zimapatsa thupi lanu mapuloteni omwe limafunikira. |
| Zakudya za mkaka zopanda mafuta ambiri | Mkaka wopanda mafuta, yogurt, ndi zina zotero. Izi zimapereka calcium ndipo siziwonjezera mafuta osafunikira m'thupi. |
Kafukufuku wina wasonyeza kuti kumwa khofi (yomwe ili ndi caffeine) kumachepetsa chiopsezo cha miyala ya m'ndulu. Kafukufuku wina akusonyezanso kuti kumwa mowa pang'ono kungachepetse chiopsezo cha miyala ya m'ndulu. Komabe, popeza kafukufuku pa izi akupitirirabe, madokotala sakulangiza kugwiritsa ntchito mankhwalawa kuti apewe miyala ya m'ndulu.
Ngati muli ndi miyala ya m'mimba, chepetsani kudya zakudya zimenezi!
Kawirikawiri, chifukwa chachikulu cha zizindikiro za ndulu ndi kudziwa bwino zakudya za ku Western, zomwe zimakhala ndi chakudya chambiri chamafuta ndi mafuta okhuta.
Tangoganizirani motere. Mukadya chakudya chonenepa, ndulu imafinya mwamphamvu kuti ithandize kuchigaya. Kenako, ngati mwala mu ndulu walowa mu ndulu, zimakhala ngati kukankhira chitseko chotsekedwa. Pamenepo ululu umakhala wosapiririka. Chifukwa chake, kudya chakudya chonenepa kungapangitse ululuwu kukhala woipitsitsa.
Kumbukirani kuti zakudya zokha sizingachotse miyala yomwe yapangidwa kale. Komabe, zingathandize kuchepetsa zizindikiro ndikuletsa miyala yatsopano kuti isapangidwe.
Tiyeni tiwone kuchokera pa tebulo ili m'munsimu zakudya zomwe tiyenera kuchepetsa.
| Mitundu ya zakudya zomwe siziyenera kudyedwa | N’chifukwa chiyani zimenezo si zabwino? |
|---|---|
| Zakudya zokazinga | Ma French fries, tchipisi, zakudya zamafuta, ndi zakudya zokazinga. Izi zili ndi mafuta ambiri, zomwe zimapangitsa kuti ndulu ikole kwambiri. |
| Zakudya zokonzedwa bwino | Madonati, makeke, makeke, makeke, mabisiketi. Izi zili ndi mafuta ambiri osapatsa thanzi, shuga, ndi ufa woyengedwa bwino. |
| Zakudya za mkaka ndi kirimu | Tchizi, batala, ayisikilimu, ndi mkaka wokhala ndi mafuta ambiri zimakhala ndi mafuta ambiri okhuta. |
| Nyama yofiira yonenepa | Nyama zokhala ndi mafuta monga ng'ombe ndi nkhumba zimakhala ndi mafuta ambiri a kolesterolo ndi mafuta okhuta. |
Ngati muli onenepa kwambiri, yesani kuchepetsa makilogalamu 0.5 - 1 pa sabata pang'onopang'ono. Njira yabwino yochitira izi ndikudya zakudya zopatsa thanzi komanso kupitiriza kuchita masewera olimbitsa thupi. Ndikofunikira kwambiri kulankhula ndi dokotala wanu musanachite chilichonse mwa izi.
Ngati mukupitirizabe kukhala ndi zizindikiro ngakhale mutadya mopitirira muyeso, onetsetsani kuti mwaonana ndi dokotala. Mungafunike opaleshoni kuti muchotse ndulu yanu (cholecystectomy).
Uthenga Wopita Nawo Kunyumba
- Ntchito yaikulu ya ndulu yanu ndikusunga ndulu, yomwe imathandiza kugaya zakudya zamafuta.
- Kudya zakudya zokhala ndi mafuta ambiri ndi cholesterol kumawonjezera chiopsezo chokhala ndi miyala ya ndulu.
- Onjezerani zipatso zatsopano, ndiwo zamasamba, tirigu wonse, ndi mapuloteni opanda mafuta ambiri muzakudya zanu.
- Chepetsani zakudya zokazinga, zokonzedwa bwino, komanso zokhala ndi mafuta ambiri momwe mungathere.
- Ngati mukuchepetsa thupi, chitani pang'onopang'ono, osati nthawi imodzi. Kuchepetsa thupi mwadzidzidzi kungayambitse miyala.
- Ngakhale kusintha zakudya kungathandize kuchepetsa zizindikiro, sikungachotse miyala yomwe ilipo.
- Ngati zizindikiro monga kupweteka m'mimba ndi nseru zikupitirira, onetsetsani kuti mwaonana ndi dokotala.
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