"Cholesterol" ndi mawu omwe amatiopseza pang'ono, sichoncho? Nthawi zambiri timamva mawu awa tikapita kukaonana ndi dokotala kapena tikamayesa magazi. Anthu ambiri amaganiza kuti cholesterol ndi chinthu chovulaza matupi athu. Koma zoona zake, sizowona konse. Lero, tiyeni tikambirane za cholesterol yomwe ili, chifukwa chake ndi yoopsa kudya kwambiri, komanso zakudya zomwe tiyenera kusamala nazo.
Mwachidule, kodi cholesterol ndi chiyani?
Ganizirani za cholesterol ngati chinthu chokhala ndi phula komanso mafuta chomwe chimapezeka m'maselo athu. Ndi chofunikira kwambiri m'matupi athu. Chiwindi chathu chimapanga cholesterol yomwe timafunikira. Cholesterol iyi ndi yofunika kwambiri poteteza selo lililonse m'thupi lathu komanso popanga mahomoni ndi mavitamini enaake.
Koma apa ndi pomwe vutoli limayambira. Kuwonjezera pa kuchuluka kwa thupi lathu komwe kumafunikira kuti chiwindi chipange, zakudya zina zomwe timadya, makamaka zakudya za nyama, zimawonjezeranso cholesterol m'thupi lathu.
Cholesterol "yabwino" ndi "yoyipa"
Mukayang'ana lipoti la magazi, mwina mudzawona mitundu iwiri ya cholesterol ikutchulidwa: LDL ndi HDL.
- LDL (Low-Density Lipoprotein): Ichi ndi chomwe timachitcha "cholesterol yoyipa." Taganizirani izi ngati galimoto yonyamula zinyalala pamsewu. Cholesterol iyi ya LDL imayenda m'thupi lonse ndikuyamba kukhazikika pamakoma a mitsempha yamagazi.
- HDL (High-Density Lipoprotein): Ichi ndi chomwe timachitcha "cholesterol yabwino." Chimagwira ntchito ngati galimoto yotayira zinyalala. HDL cholesterol imachotsa cholesterol yoyipa yambiri m'mitsempha yamagazi ndikuibweza ku chiwindi.
Chifukwa chake, kusunga milingo yathu ya LDL (cholesterol yoyipa) yotsika komanso HDL (cholesterol yabwino) yokwera ndiye chinthu chofunikira kwambiri kuti tikhale ndi thanzi labwino.
Chifukwa chiyani cholesterol yambiri ndi yoopsa?
Pamene mulingo wa LDL, kapena cholesterol yoipa, m'magazi mwathu ukukwera, cholesterol yowonjezerayo imayamba kukhazikika pamakoma a mitsempha yathu yamagazi. Pakapita nthawi, imasonkhana kukhala wosanjikiza wolimba, monga dothi lomwe limatseka chitoliro. M'mawu azachipatala, timatcha izi ' Plaque'.
Ma plaque amenewa amatsekereza mitsempha yamagazi kuchokera mkati. Izi zimalepheretsa magazi kuyenda bwino kupita kumtima ndi ubongo. Ichi ndiye chifukwa chachikulu cha matenda akuluakulu monga matenda a mtima ndi sitiroko .
Ichi ndichifukwa chake madokotala amalimbikitsa kuti tisunge kuchuluka kwa cholesterol komwe timadya kuchokera ku chakudya kufika pa mamiligalamu 300 patsiku.
Zakudya zokhala ndi cholesterol yambiri zomwe tiyenera kusamala nazo
Tsopano tiyeni tiwone zakudya zomwe timadya tsiku ndi tsiku popanda kuzindikira, koma zomwe zingawonjezere kuchuluka kwa cholesterol m'thupi.
| Mtundu wa chakudya | Zoyenera kudziwa |
|---|---|
| Dzira la yolk | Ngakhale mazira ndi chakudya chabwino, cholesterol yawo yonse ili mu yolk. Yolk imodzi ya dzira imatha kukhala ndi mafuta ochulukirapo kuposa theka la cholesterol yomwe mukufuna tsiku lililonse. |
| Tchizi | Tchizi ndi chakudya chokhala ndi mafuta ambiri. Makamaka tchizi chodzaza ndi mafuta, ngati chidyedwa nthawi zonse, chingawonjezere mafuta ambiri m'thupi mwachangu. |
| Shirimpi | Ngakhale kuti nkhanu zili ndi mafuta ochepa, modabwitsa zimakhala ndi cholesterol yambiri. Ngakhale gawo laling'ono la nkhanu lingapereke pafupifupi theka la cholesterol yomwe mumafunikira tsiku lililonse. Choncho samalani mukamadya nkhanu. |
| Ziwalo zamkati mwa nyama | Ngakhale ziwalo za nyama monga chiwindi, impso, ndi ubongo zili ndi mavitamini ndi michere yambiri, zilinso ndi cholesterol yambiri. Izi si zabwino kwa munthu amene akuyesera kuchepetsa cholesterol yake. |
| Salimoni / Sardini | Ma sardine, mtundu wa nsomba zam'chitini, alinso ndi cholesterol yambiri. |
| Chakudya chofulumira komanso chakudya chamafuta | Zakudya zokhala ndi mafuta ambiri monga zakudya zokazinga kwambiri, mpunga wokazinga, kottu, ma roll, ndi ma patties zili ndi cholesterol yambiri. Kudya zakudya izi nthawi zonse kumatha kuwonjezera cholesterol yoyipa (LDL) ndikuchepetsa cholesterol yabwino (HDL). |
Ndiye kodi tiyenera kudya chiyani? Zakudya zabwino zokhala ndi cholesterol yochepa
Ngakhale kuti timaopa zakudya zokhala ndi cholesterol yambiri, pali njira zambiri zokoma komanso zathanzi zomwe tingasankhe.
| Njira yathanzi | Kufotokozera |
|---|---|
| Dzira loyera | Mazira oyera alibe cholesterol konse. Mukaphika omelet, mutha kuwonjezera mazira oyera angapo mu yolk imodzi. |
| Tchizi Chopanda Mafuta Ambiri | Sankhani tchizi chopanda mafuta ambiri m'malo mwa tchizi chopanda mafuta ambiri. |
| Nyama yoyera (nkhuku) | Sankhani nyama zoyera monga nkhuku m'malo mwa nyama zofiira monga ng'ombe ndi nkhumba. Ndi bwino kwambiri kuziphika ndi khungu lochotsedwa. |
| Nsomba ya tuna (yopakidwa m'madzi) | Tuna ndi mafuta ochepa kuposa sardine. Ndikoyenera kusankha tuna m'madzi m'malo mwa tuna m'mafuta. |
| Zakudya zophikidwa kapena zophikidwa ndi nthunzi | Mukhoza kupewa kuwonjezera mafuta ndi cholesterol pophika, kuwotcha, kapena kuwotcha chakudya m'malo mokazinga kwambiri. |
| Nyemba monga lentils, nandolo, ndi nyemba | Izi ndi mapuloteni ochokera ku zomera. Zakudya zochokera ku zomera sizili ndi cholesterol. Komanso, ulusi womwe uli mkati mwake umathandiza kuchepetsa cholesterol yoyipa m'magazi. |
Chofunika kwambiri ndikukhala ndi zakudya zoyenera. Palibe chifukwa choletseratu chakudya chilichonse. Komabe, ndi bwino kuchepetsa zakudya zokhala ndi cholesterol yambiri ndikusankha njira zina zabwino. Ngati simukudziwa bwino za kuchuluka kwa cholesterol yanu, kapena ngati mukufuna upangiri wosintha zakudya zanu, ndi bwino kulankhula ndi dokotala wa banja lanu (dokotala) .
Uthenga Wopita Nawo Kunyumba
- Cholesterol ndi yofunika kwambiri m'thupi lathu, koma kuwonjezera kuchuluka kwa cholesterol yowonjezera kuchokera muzakudya kumawononga thanzi.
- LDL ndi cholesterol "yoyipa", HDL ndi cholesterol "yabwino". Cholinga chathu chiyenera kukhala kuchepetsa LDL ndikuwonjezera HDL.
- Mazira a yolk, tchizi, nkhanu, chiwindi cha nyama, ndi zakudya zokazinga mwachangu zimakhala ndi cholesterol yambiri. Chepetsani kudya izi.
- Phatikizani mapuloteni ambiri ochokera ku zomera monga nkhuku, nsomba, mazira oyera, mphodza, ndi nandolo, komanso ndiwo zamasamba ndi zipatso muzakudya zanu.
- Nthawi zonse funsani dokotala wanu kuti akupatseni malangizo abwino okhudza kuchuluka kwa cholesterol m'magazi anu komanso zakudya zomwe zili zoyenera kwa inu.
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