Kodi munasiya zakudya zimenezi chifukwa zili ndi cholesterol yambiri? Tiyeni tiphunzire za zakudya zabwino zomwe zili ndi cholesterol yambiri.

'O, ndili ndi cholesterol, tsopano ndiyenera kusiya kudya mazira ndi nkhanu.' Kodi inunso mukuganiza choncho? Ndipotu, anthu ambiri m'dziko lathu amachita mantha akamva mawu oti 'cholesterol'. Tikudziwa kuti zakudya zamafuta, zakudya zokazinga, ndi nyama zamafuta ndizoipa m'thupi. Koma mungadabwe ngati tinganene kuti si zakudya zonse zomwe zili ndi cholesterol zomwe ndi zoipa. Lero tikulankhula za zakudya zingapo zomwe ndi zabwino m'thupi komanso zathanzi, ngakhale zili ndi cholesterol yambiri.

Cholesterol yabwino, cholesterol yoyipa: kusiyana kwake ndi kotani?

Choyamba, tiyeni timvetse izi mosavuta. Si cholesterol yonse m'thupi lathu yomwe ndi yofanana. Pali mitundu iwiri ikuluikulu.

1. LDL (Low-Density Lipoprotein): Ichi ndi chomwe timachitcha kuti 'cholesterol choipa' . Mwachidule, chimasonkhana ngati sera pamakoma a mitsempha yathu yamagazi ndipo imatha kuitseka. Chili ngati dothi lomwe lili mu chitoliro chamadzi chomwe chimatsekeka pang'onopang'ono.

2. HDL (High-Density Lipoprotein): Ichi ndi chomwe timachitcha 'cholesterol yabwino' . Chomwe HDL imachita ndikutenga cholesterol yoyipa (LDL) yomwe yadziunjikira m'mitsempha yamagazi ndikuyipititsa ku chiwindi chathu komwe ingakonzedwe. Mwanjira ina, HDL ili ngati galimoto yotayira zinyalala, yoyeretsa mitsempha yamagazi.

Chabwino, tsopano tiyeni tiwone zakudya zomwe mungadye popanda mantha ngakhale mutakhala ndi cholesterol, komanso zakudya zomwe zili zabwino kwa thupi.

Dzira: Bwenzi lomwe nthawi zonse linkachita mantha

Anthu ambiri akamaganiza za mazira, amaganiza za cholesterol. Inde, pali zoona zake. Dzira lalikulu limakhala ndi mamiligalamu 169 a cholesterol. Zakudya zoyenera kudya tsiku lililonse nthawi zambiri zimakhala pafupifupi mamiligalamu 300. Ngati wina m'banja mwanu ali ndi cholesterol yambiri, madokotala amati muchepetse kupitirira mamiligalamu 200 patsiku.

Koma... mazira ndi chakudya chapamwamba chodzaza ndi mavitamini, iron, ndi mapuloteni. Alinso ndi mafuta ochepa kwambiri . Chifukwa chake, kudya mazira atatu kapena anayi athunthu pa sabata nthawi zambiri kumakhala bwino. Vuto apa ndi yolk. Ngati mukuda nkhawa ndi cholesterol, mutha kudya mazira oyera okha. Mwanjira imeneyi mumapeza mapuloteni opanda cholesterol.

Salmon ndi sardine: bwenzi la mtima m'chitini

Tiyeni tiganizire za nsomba zam'chitini (salimoni/sadini) zomwe tonsefe timakonda kudya. Chitini chimodzi cha sadini mu mafuta chili ndi mamiligalamu 131 a cholesterol. Komabe, ngakhale bungwe la American Heart Association limaona kuti chakudyachi ndi chopatsa thanzi pamtima - koma pokhapokha ngati chidyedwa pang'ono . Kudya nsomba ziwiri za salimoni/sadini ziwiri za magalamu 115 pa sabata ndi mlingo wabwino.

Mphamvu ya nsomba izi ndi omega-3 fatty acids. Matupi athu sangapangitse izi, tiyenera kuzipeza kuchokera ku chakudya chathu. Omega-3s zimathandiza kuwongolera mtundu wa mafuta m'magazi mwathu otchedwa triglycerides. Ngati triglycerides izi zikuchulukirachulukira, zitha kuvulaza mtima.

Nsomba ya Shrimp, Squid, ndi Nkhanu (Nsomba ya Nkhono): Musachite mantha, sankhani mwanzeru

Mukaganizira za nkhanu, cholesterol imabwera m'maganizo mwanu. Ngati mudya nkhanu zazikulu pafupifupi 12, mudzawonjezera pafupifupi mamiligalamu 130 a cholesterol m'thupi lanu. Koma chodabwitsa n'chakuti kuchuluka kwa nkhanu kumeneku kuli ndi mafuta ochepa kwambiri, pafupifupi magalamu awiri. M'malo mwake, nkhanu ndi chakudya chokhala ndi michere yambiri monga mavitamini B, mapuloteni, selenium, ndi zinc. Mafuta osakwanira omwe ali mu nkhanu amathandizanso kuwonjezera kuchuluka kwa cholesterol yabwino (HDL) m'thupi lathu.

Choncho, mutatha kulankhula ndi dokotala wanu, si nkhani yaikulu kudya nkhanu pang'ono kamodzi kapena kawiri pa sabata. Zakudya zam'madzi monga nkhanu ndi squid nazonso zimakhala ndi cholesterol yotsika kuposa nkhanu. Zakudya zabwino kwambiri ndi zakudya monga nkhanu ndi mussels. Zonsezi zili ndi cholesterol yochepa komanso mafuta ochepa.

Khalani anzeru posankha nyama.

Kuyang'ana patebulo, zingawoneke ngati nyama ya ng'ombe ili ndi cholesterol yochepa, koma zoona zake n'zosiyana. Tiyeni tiwone izi patebulo.

Kodi mukumvetsa? Vuto silili mu cholesterol yokha, koma mu kuchuluka kwa mafuta omwe amabwera ndi nyama. Chifukwa chake, ngati mudya nyama, sankhani nyama yopanda mafuta, kuchotsa mafuta m'thupi. Ngati mudya ng'ombe, sankhani nyama zopanda mafuta (filet, sirloin). Chabwino kwambiri, idyani nyama zopanda mafuta ambiri, monga nkhuku yopanda khungu.

Chidziwitso chowonjezera pang'ono...

Anthu ena amanena kuti ng'ombe yodyetsedwa udzu imakhala ndi cholesterol yochepa. Koma kafukufuku wasonyeza kuti ngati mafuta ali ofanana, palibe kusiyana kwakukulu pa kuchuluka kwa cholesterol. Komabe, ng'ombe yodyetsedwa udzu imakhala ndi omega-3s yambiri, komanso imakhala ndi mafuta okhuta pang'ono.

Kodi simungadye mokwanira momwe mukufunira? Mungathe, motere!

Zonsezi sizikutanthauza kuti simuyenera kudya zakudya zomwe mumakonda, koma zimakhala ndi cholesterol yambiri (ndipo mwina sizothandiza kwenikweni). Ngati zakudya zanu nthawi zambiri zimakhala zabwino, palibe cholakwika ndi kusangalala ndi zakudya zomwe mumakonda nthawi ndi nthawi . Vuto ndikudya tsiku lililonse. Chofunika apa ndikukhala ndi thanzi labwino komanso kusamala .

Ngati muli ndi nkhawa iliyonse yokhudza cholesterol kapena ngati wina m'banja mwanu ali ndi matenda a mtima, chinthu chabwino kuchita ndikulankhula ndi dokotala wa banja lanu kuti akupatseni upangiri pa zakudya zomwe zingakupatseni zabwino.