Dokotala wanu akakuuzani kuti muli ndi cholesterol yambiri, mwina mumadzifunsa kuti, "Ndingataninso kupatula kumwa mankhwala?" Pali zinthu zambiri zachilengedwe ndi zowonjezera zomwe zimagulitsidwa pamsika masiku ano zomwe zimati zimachepetsa cholesterol. Koma musanagwiritse ntchito chilichonse mwa izi, ndikofunikira kulankhula ndi dokotala wanu. Ngakhale kuti zinthu zina zingakhale zothandiza, zina sizingakhale zoyenera kwa inu. Komanso, ngati mukumwa kale mankhwala a matenda ena, pali mwayi woti angagwirizane ndi zinthu zatsopano zomwe mukumwa.
Kodi ndingapeze mankhwala a cholesterol popanda mankhwala a dokotala?
Mwachidule, ayi. Simungagule mankhwala ochepetsa cholesterol m'mafakitale popanda chilolezo cha dokotala. Komabe, nthawi zina mungagule mankhwala azitsamba ndi zakudya zomwe zimati zimathandiza kuchepetsa cholesterol m'thupi.
Apa tifunika kumvetsetsa kusiyana kwenikweni pakati pa "zowonjezera" ndi "mankhwala."
- Zakudya Zowonjezera: Izi ndi zinthu zomwe mumawonjezera muzakudya zanu, monga mavitamini ndi michere. Ngakhale zimabwera mu mawonekedwe a mapiritsi kapena makapisozi, sizivomerezedwa mwachindunji kuti zichiritse kapena kulamulira matenda. Zapangidwa kuti zithandize kuwonjezera zakudya zomwe sizili m'zakudya zathu.
- Mankhwala: Mankhwalawa amapangidwira kuzindikira, kuchiza, kuchiritsa, ndi kupewa matenda. Amasintha momwe matupi athu amagwirira ntchito. Ayenera kuyesedwa mwamphamvu kuti aone ngati ali abwino, otetezeka, komanso ogwira ntchito bwino asanavomerezedwe kuti agulitsidwe.
Choncho kumbukirani, chowonjezera sichingalowe m'malo mwa mankhwala operekedwa ndi dokotala.
Zakudya zomwe zimathandizira kuchepetsa cholesterol m'magazi
Pansipa pali zina mwa zowonjezera zomwe zimakambidwa kwambiri. Koma tiyeneranso kudziwa umboni wa sayansi ndi chitetezo cha izi.
| Zowonjezera | Zinthu zoti mudziwe |
|---|---|
| Adyo | Kafukufuku wina wa nthawi yochepa wasonyeza kuti imatha kuchepetsa pang'ono kuchuluka kwa cholesterol yonse. Koma kafukufuku watsopano akusonyeza kuti zotsatira zake si zabwino monga momwe zimaganiziridwira kale. Chofunika kwambiri: Adyo imatha kuchepetsa magazi kuundana. Chifukwa chake, sikoyenera kumwa musanachite opaleshoni komanso ndi mankhwala ochepetsa magazi (monga Coumadin). |
| Ulusi | Ulusi (makamaka ulusi wosungunuka) ndi chinthu chabwino chomwe chimathandiza kuchepetsa cholesterol yoyipa (LDL). Mutha kugwiritsa ntchito zowonjezera ulusi monga psyllium. Koma poyambitsa izi, muyenera kuwonjezera mlingo pang'onopang'ono. Kupanda kutero, zinthu monga kutupa ndi kupweteka zimatha kuchitika. Muyeneranso kumwa madzi ambiri. |
| Mapuloteni a Whey | Puloteni iyi, yochokera ku mkaka, ingatengedwe ngati chowonjezera mu mawonekedwe a ufa. Kafukufuku wina akusonyeza kuti imatha kuchepetsa LDL ndi cholesterol yonse. Ngati dokotala wanu avomereza, sankhani mankhwala omwe ali ndi protein ya whey yokha, yopanda zosakaniza zina (makamaka shuga). |
| Mpunga wa Yisiti Yofiira | Kafukufuku wasonyeza kuti imachepetsa cholesterol. Chifukwa chake ndi chakuti mwachilengedwe imakhala ndi mankhwala otchedwa lovastatin. Izi zimapezekanso m'mankhwala a cholesterol. Pachifukwa ichi, mayiko ena aletsa kugulitsa kwake ngati chowonjezera. Muyenera kufunsa dokotala musanagwiritse ntchito. |
| Zitsamba zina | Kafukufuku akuchitikanso pazinthu monga fenugreek, artichoke leaf extract, ndi holy basil. Zokometsera monga ginger, turmeric, ndi rosemary zikufufuzidwanso kuti zitsimikizire kuti zili ndi thanzi labwino pamtima, koma palibe mfundo zomveka zomwe zapezeka pakadali pano. |
Kodi mungachepetse bwanji cholesterol m'thupi kudzera mu chakudya ndi zakumwa?
Kupatula zakudya zowonjezera, kusintha zakudya zanu ndiye chinthu chofunikira kwambiri poletsa cholesterol. Nazi zakudya zina zofunika kwambiri zomwe zingakuthandizeni.
Zakudya zokhala ndi ulusi wambiri
Zakudya za zomera zokha ndi zomwe zimakhala ndi ulusi. Ulusi wosungunuka, makamaka womwe umapezeka mu oats, barele, lentils, nyemba, maapulo, ndi malalanje, umathandiza kwambiri kuchepetsa cholesterol yoipa (LDL).
Mtedza
Mtedza monga amondi, walnuts, ndi pecans zingathandize kuchepetsa cholesterol. Kudya mtedza wochepa patsiku akuti kumachepetsa chiopsezo cha matenda a mtima. Ndi gwero labwino la ulusi.
Soya
Kuwonjezera zakudya zopangidwa kuchokera ku soya ndi soya, monga tofu ndi mkaka wa soya, muzakudya zanu kungathandize kuchepetsa cholesterol ya LDL ndi mtundu wina wa mafuta wotchedwa triglycerides.
Ma phytosterols
Izi ndi mankhwala omwe amapezeka mwachilengedwe m'zomera, mofanana ndi cholesterol. Amachepetsa kuyamwa kwa cholesterol m'matumbo athu. Amapezeka pang'ono mu tirigu wonse, ndiwo zamasamba, ndi zipatso. Amawonjezeredwanso ku ma margarine ndi ma dressing a saladi. Mutha kudziwa ngati alipo poyang'ana chizindikirocho.
Mafuta a Omega-3 Acids
Izi zimathandiza kwambiri kuchepetsa chiopsezo cha matenda a mtima. Ndi bwino kudya nsomba zamafuta monga salimoni, mackerel, herring, ndi tuna osachepera masiku awiri pa sabata. Izi zimawongolera kupangika kwa triglycerides m'chiwindi. Zimathandizanso kuchepetsa kuchulukana kwa mafuta (plaque) m'mitsempha yamagazi ndikuwongolera kuuma kwa magazi. Mbeu za flaxseed ndi walnuts nazonso ndi zakudya zokhala ndi omega-3 yambiri.
Chofunika: Ngati mukuganiza zomwa mankhwala owonjezera a omega-3 (monga makapisozi a mafuta a nsomba), makamaka ngati mukumwa mankhwala ochepetsa magazi, funsani dokotala wanu kaye.
Chinthu chomwe muyenera kupewa: Mafuta Osasinthika
Pewani zakudya zolembedwa kuti "zopanda hydrogenated pang'ono" ndi "mafuta a masamba opangidwa ndi hydrogenated." Awa ndi mafuta opangidwa ndi anthu. Amapangidwa kuchokera ku:
- Kuchulukitsa cholesterol yoyipa (LDL).
- Amachepetsa cholesterol yabwino (HDL).
- Zimayambitsa kutupa m'thupi.
Izi zimapezeka mu zinthu monga mabisiketi, makeke, ndi zokhwasula-khwasula zomwe zapakidwa m'matumba. Chifukwa chake, ndikofunikira kwambiri kuwerenga chizindikirocho musanagule chakudya.
Kuchita masewera olimbitsa thupi kwa ubongo: Chithandizo china chowongolera cholesterol
Kuphatikiza pa kudya bwino komanso kuchita masewera olimbitsa thupi, zochita monga yoga, tai chi, ndi kusinkhasinkha zingathandizenso kuchepetsa nkhawa zanu komanso kuchepetsa cholesterol yanu m'njira ina. Komabe, ngati muli ndi matenda ena, ndi bwino kufunsa dokotala wanu musanayambe kuchita yoga.
Ngati mukuvutikabe kuchepetsa kuchuluka kwa cholesterol m'thupi lanu ngakhale mutachita zonsezi, chinthu chabwino kwambiri choti muchite ndikulankhula ndi dokotala wanu za izi ndikumwa mankhwala omwe amakulemberani.
Uthenga Wopita Nawo Kunyumba
- Onetsetsani kuti mwaonana ndi dokotala musanagwiritse ntchito mankhwala enaake kapena zitsamba zomwe zimati zimachepetsa cholesterol.
- Zakudya zowonjezera sizilowa m'malo mwa mankhwala, ndipo zotsatira zake zimatha kusiyana malinga ndi munthu aliyense.
- Chinthu chofunika kwambiri komanso champhamvu kwambiri pakulamulira cholesterol ndi kudya zakudya zoyenera komanso kuchita masewera olimbitsa thupi nthawi zonse.
- Khalani ndi chizolowezi chowerenga zilembo. Makamaka pewani zakudya zomwe zili ndi "Trans Fats" kwathunthu.
- Ngati mukumwa mankhwala a matenda ena, ndikofunikira kwambiri kufunafuna upangiri wa dokotala chifukwa chilichonse chatsopano chomwe mumatenga chingagwirizane ndi mankhwalawo.
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