Tiyeni tiphunzire za zakudya zaposachedwa zomwe zimachepetsa cholesterol yoyipa - mtedza!

Anthu ambiri amaganiza kuti mtedza ndi wamchere, wonenepa, komanso wolemera ma calories, kapena molondola kwambiri, "chakudya chosafunika." Nthawi zambiri amaonedwa ngati chinthu chomwe mungapeze m'mbale yogulitsira zakudya zokhwasula-khwasula pa bala kapena chogulitsidwa m'ngolo yogulitsira chakudya mumsewu. Koma mungadabwe kudziwa kuti izi sizolondola konse.

N’chifukwa chiyani mtedza ndi wabwino kwambiri pa matupi athu?

Zoona zake n'zakuti, akatswiri azakudya tsopano akunena kuti mtedza uwu ndi wofunika kwambiri kukhitchini kwa munthu aliyense wathanzi (pokhapokha ngati muli ndi vuto la ziwengo). Chifukwa mtedza uwu uli ndi zinthu zambiri zamtengo wapatali, kuphatikizapo mapuloteni, ulusi, mafuta abwino a monounsaturated, mavitamini, michere, ndi ma antioxidants .

Makamaka, kafukufuku wambiri wasonyeza kuti mitundu iyi ya mtedza ili ndi mphamvu zodabwitsa zochepetsera kuchuluka kwa cholesterol yoyipa m'matupi athu.

Kotero, ino ndi nthawi yoti muyang'anenso zinthu zopanda pake. Koma kumbukirani, kuchepetsa thupi ndikofunikira.

Mitundu ina yapadera ya mtedza yomwe ndi yabwino kwa mtima

“Pali mitundu yambiri ya mtedza, koma si yonse yolengedwa yofanana,” akutero akatswiri a zakudya. Tiyeni tione zingapo mwa izo zomwe ndi zothandiza kwambiri.

Walnuts - zabwino kwa ubongo ndi mtima

Mtedza wa walnut ndi chakudya chodabwitsa kwambiri chifukwa uli ndi michere yambiri yamtengo wapatali yotchedwa omega-3 fatty acids , yomwe imapezekanso mu nsomba zamafuta monga salimoni ndi tuna.

Mwachidule, ma omega-3 awa ndi awa:

• Zimachepetsa mafuta oipa otchedwa triglycerides m'magazi mwathu.
• Zimaletsa kukula kwa ma plaque, omwe ndi mafuta omwe amapangidwa mkati mwa mitsempha yamagazi.
• Zimathandizanso kupewa magazi kuundana.

Mu kafukufuku wa akuluakulu 58 omwe ali ndi matenda a shuga, adapatsidwa mtedza pang'ono kuwonjezera pa zakudya zawo zatsiku ndi tsiku. Zotsatira zake zinali zodabwitsa kwambiri. Omwe adadya mtedza adawona kuchuluka kwa cholesterol yabwino (HDL cholesterol) yawo ikukwera ndipo kuchuluka kwa cholesterol yoyipa (LDL cholesterol) kwawo kumachepa ndi pafupifupi 10% .

Maamondi - Ali ndi Vitamini E Wochuluka

Ma amondi ndi mtedza wina wapamwamba kwambiri wokhala ndi maubwino ambiri pa thanzi. Monga mtedza wina, ali ndi mapuloteni ambiri, ulusi, mafuta abwino, ndi mchere wambiri. Kuphatikiza apo, ma amondi ali ndi vitamini E wambiri, antioxidant wamphamvu.

Wofufuza wina anapatsa gulu la anthu omwe ali ndi cholesterol yambiri ma amondi ochepa tsiku lililonse kwa miyezi itatu. Zotsatira zake zinali kuchepa kwa cholesterol yoipa (LDL) ndi 4.4%. Amene anadya ma amondi awiri odzaza manja anaona kuti LDL yawo inatsika ndi 9.4%! Umu ndi momwe zingakhalire zabwino kudya ma amondi ochepa patsiku.

Mtedza wina wathanzi

Kuwonjezera pa mtedza ndi amondi, mtedza monga mtedza, hazelnuts, pecans, ndi pistachios nawonso adziwika ndi FDA kuti ndi wabwino kwambiri pamtima. Tiyeni tiwone mwachidule ubwino wa mtedza wina mwa uwu.

Kodi timawonjezera bwanji mitundu iyi ya mtedza ku zakudya zathu?

N'zosavuta kuwonjezera mtedza ku zakudya zanu za tsiku ndi tsiku. Mutha kuzigula zitakulungidwa ku supermarket. Palibe kukonzekera kwapadera komwe kumafunika.

• Idyani pafupifupi kamphindi patsiku ngati chakudya chopepuka.
• Thirani pang'ono pa saladi yanu, oats anu a kadzutsa, kapena yogurt yanu.
• Mukhozanso kuwonjezera ku zinthu monga masaladi a pasitala.

Koma chofunika kwambiri apa ndi ichi:

"Mukasankha mtedza, onetsetsani kuti mwasankha wosaphika komanso wopanda mchere ," akugogomezera akatswiri azakudya. Mtedza wokazinga ndi uchi, wopakidwa chokoleti, komanso wopakidwa shuga umawonjezera ma calories ndi shuga osafunikira m'thupi lanu, zomwe zimachepetsa ubwino wawo pa thanzi.

Kodi muyenera kudya zakudya zingati patsiku?

Simukuyenera kudya thumba la mtedza patsiku kuti mupeze zabwino izi pa thanzi. Kudya pang'ono patsiku, pafupifupi ma ounces 1 mpaka 1.5 (pafupifupi magalamu 28-42), ndikokwanira. Mtedza uli ndi mapuloteni ambiri ndi ulusi, kotero mudzamva kukhuta ngakhale mutadya pang'ono.

Choncho, kumbukirani kuti musapitirire .

Chinthu chabwino kwambiri choti muchite ndikuchotsa mafuta osapatsa thanzi omwe mumadya (monga mafuta okhuta omwe amapezeka mu nyama) ndi mtedza. Mwanjira imeneyi, mutha kupeza zabwino za mtedza popanda kuwonjezera ma calories owonjezera. Ngati muli ndi vuto monga cholesterol, ndi bwino kulankhula ndi dokotala wanu za izi.