Kodi muli ndi cholesterol yambiri? Tiyeni tidziwe zakudya zabwino ndi zoipa kudya!

Kodi dokotala wakuuzani kuti mulingo wa cholesterol m'magazi mwanu ndi wokwera? Zikatero, mumakhala ndi nkhawa kwambiri ndi zomwe mungadye ndi zomwe simuyenera kudya, sichoncho? Musadandaule, ndi vuto lomwe anthu ambiri ali nalo. Lero, tikambirana za izi, zomwe mungachite, m'njira yosavuta, ngati kuti tikuuza mnzanu.

Choyamba, kodi cholesterol ndi chiyani?

Mwachidule, mafuta a kolesterolo ndi mtundu wa mafuta omwe matupi athu amafunikira. Ndi ofunikira pazinthu zambiri, kuyambira pakupanga maselo athu mpaka kupanga mahomoni. Koma vuto limayamba pamene ali ochuluka kwambiri m'thupi.

Pali mitundu iwiri ya cholesterol m'magazi mwathu.

1. LDL (Low-Density Lipoprotein): Ichi ndi chomwe timachitcha "cholesterol yoyipa." Izi zikamaunjikana, zimaunjikana mkati mwa mitsempha yathu yamagazi, kuzichepetsa ndikutsegula njira ya matenda akulu monga matenda amtima ndi sitiroko.

2. HDL (High-Density Lipoprotein): Timatcha izi kuti "cholesterol yabwino". Zimachotsa cholesterol yoyipa m'mitsempha yamagazi ndikuyipititsa ku chiwindi. Kotero zili ngati bwenzi lathu.

Chakudya chomwe timadya chimawonjezera mwachindunji kuchuluka kwa cholesterol yoyipa (LDL) m'magazi mwathu. Mafuta okhuta ndi mafuta osinthika, makamaka omwe amapezeka muzinthu za nyama, mkaka, ndi mafuta ena (monga mafuta a kanjedza ndi mafuta a kokonati), ndi omwe amachititsa izi kwambiri.

Kodi kuchepetsa zakudya zomwe zimawonjezera cholesterol m'thupi lanu kumachepetsadi kuchuluka kwa mafuta m'thupi?

Inde, ndithudi! Mukhoza kusintha kwambiri powonjezera ndi kuchotsa zinthu muzakudya zanu. Kuwonjezera zipatso, ndiwo zamasamba, nyemba, mtedza, ndi mafuta abwino kungathandize kuchepetsa cholesterol yoipa (LDL).

Tiyeni tiwone zomwe tifunika kubweretsa kuchokera ku sitolo ndi zomwe tifunika kuchotsa.

Ndi zinthu ziti zabwino kwambiri zowonjezera pa chakudya?

Zipatso, ndiwo zamasamba ndi zitsamba

Izi ziyenera kukhala maziko a zakudya zanu. Idyani zipatso ndi ndiwo zamasamba zokongola. Ganizirani zipatso, mphesa, malalanje, maapulo, tomato, mbatata, broccoli, sipinachi, kale, sipinachi, dzungu, zukini, ndi zina zotero. Zakudya izi mwachibadwa zilibe cholesterol ndipo zimakhala ndi mafuta ochepa. Zilinso ndi ulusi wambiri, zomwe zimachepetsa kuyamwa kwa cholesterol m'thupi.

Mbewu Zonse

Onjezani oats, barele, quinoa, ndi buledi wa tirigu wonse ndi pasitala muzakudya zanu. Ulusi wosungunuka mu zakudya izi umathandiza kuchepetsa cholesterol yoyipa. Kudya oats pang'ono pa chakudya cham'mawa ndi chizolowezi chabwino. Koma pankhani ya chimanga chopakidwa m'matumba,Musaiwale kuyang'ana chizindikirocho kuti musankhe omwe ali ndi shuga ndi mchere wochepa.

Nyama, nsomba ndi mtedza

Sankhani nkhuku ndi Turkey zopanda khungu. Ngati mudya nyama yofiira (ng'ombe, nkhumba), sankhani nyama zopanda mafuta ambiri . Pewani nyama zokonzedwa monga soseji ndi nyama za nyama momwe mungathere.

M'malo mwake, onjezani nyemba zokhala ndi mapuloteni ambiri monga nsawawa, mphodza, nandolo, ndi soya muzakudya zanu. Izi ndi zabwino kwambiri pamtima.

Zakudya zokhala ndi Omega-3 zambiri

Izi ndi mtundu wa mafuta acid omwe ndi abwino kwambiri pamtima pathu. Nthawi zambiri, sitimadya mokwanira. Amapezeka mu nsomba zamafuta monga salimoni, tuna, mackerel, ndi herring. Ma Walnuts, mbewu za chia, ndi mbewu za flaxseed zomwe zili ndi omega-3s zomwe zimapezeka m'zomera.

Zakudya za mkaka zopanda mafuta ambiri komanso mafuta "abwino"

Mukagula yogati ndi mkaka, sankhani mitundu yamafuta ochepa kapena yopanda mafuta. Ngati mudya tchizi, idyani zochepa.

Gwiritsani ntchito mafuta a masamba monga mafuta a azitona, mafuta a canola, ndi mafuta a mpendadzuwa m'malo mwa batala pophika ndi kukazinga. Izi zimathandizanso kuwonjezera kuchuluka kwa cholesterol "yabwino" (HDL).

Zakudya zoyipa kwambiri zomwe muyenera kupewa

Zakudya zomwe zili ndi mafuta osinthika

Mafuta oipa awa ndi oipa kwambiri. Sikuti amangowonjezera cholesterol yoyipa (LDL), komanso amachepetsa cholesterol yabwino (HDL). M'dziko lathu, zinthu zambiri zophika buledi (makeke, ma roll, mabisiketi), margarine, ndi zakudya zofulumira zitha kukhala ndi izi. Ngati chizindikiro cha chakudya chikunena kuti "mafuta ochepa a hydrogenated", chimakhala ndi mafuta a trans.

Zakudya zokhala ndi shuga wambiri

Ngakhale kuti shuga sawonjezera cholesterol mwachindunji, kudya shuga wochuluka kungayambitse kunenepa kwambiri, matenda a shuga, komanso kuchuluka kwa cholesterol chifukwa cha mafuta omwe amapezeka m'chiwindi. Chepetsani zakumwa zotsekemera, makeke, ayisikilimu, ndi chokoleti cha toffee. Samalaninso ndi msuzi womwe uli ndi shuga wobisika (ketchup, msuzi wa spaghetti), ndi chimanga china cham'mawa .

Nyama yokonzedwa ndi mchere wochuluka

Nyama zokonzedwa monga soseji, nyama yankhumba, ndi nyama yankhumba zimakhala ndi mafuta ambiri okhuta ndi cholesterol. Komanso, mchere wochuluka ukhoza kuonjezera kuthamanga kwa magazi. Nsomba zam'chitini, mapaketi a supu, ndi Zakudya zophikidwa nthawi yomweyo zingakhalenso ndi mchere wochuluka. Kuchuluka kwa mchere womwe mumafunikira patsiku ndi kochepa kuposa supuni imodzi. Choncho ganizirani za mchere womwe mumadya.

Kumbukirani zinthu izi mukamagula zinthu.

• Musapite kusitolo mukakhala ndi njala: Mukapita kusitolo mukakhala ndi njala, mumakhala ndi mwayi wogula chakudya chosafunikira komanso chopanda thanzi.
• Werengani zilembo: Yang'anani mndandanda wa zosakaniza zomwe zili m'maphukusi azakudya. Lembani zosakaniza zofunika kwambiri poyamba. Sankhani zakudya zomwe zili ndi shuga, mchere, ndi mafuta ochepa .
• Lankhulani ndi dokotala wanu:Funsani dokotala wanu kapena katswiri wa zakudya kuti akupatseni dongosolo la chakudya lomwe likugwirizana ndi kuchuluka kwa cholesterol m'thupi lanu. Mungafunikenso kuyamba kumwa mankhwala.

Kusintha kumeneku kungakhale kovuta kuchita usiku umodzi. Koma yesani kuchita pang'onopang'ono, kamodzi ndi kamodzi. Iyi ndi ndalama yaikulu kwambiri yomwe mungaike mumtima mwanu.