Mwina mwamvapo za mitundu yonse ya zakudya masiku ano zomwe zimati zimakuthandizani kuchepetsa thupi. Chimodzi mwa zakudya zomwe zimakambidwa kwambiri ndi Paleo Diet. Kutsatira zakudya izi kungakuthandizeni kuchepetsa thupi mwa kudya nyama yopanda mafuta ambiri, nsomba, zipatso, ndiwo zamasamba, ndi mtedza, komanso mwa kuchepetsa chakudya cham'mimba, shuga, ndi zakudya zokonzedwa. Koma funso nlakuti, kodi zakudya za Paleo zimakhudza bwanji kuchuluka kwa cholesterol m'thupi lanu? Tiyeni tidziwe zambiri za izi.
Choyamba, tiyeni timvetse bwino za cholesterol 'yabwino' ndi 'yoyipa' iyi.
Mukanena za cholesterol, mwina mudamvapo za mitundu iwiri: 'cholesterol yabwino' ndi 'cholesterol yoyipa.' Tiyeni tiwone kusiyana pakati pa ziwirizi.
- LDL (Low-Density Lipoprotein) kapena cholesterol 'yoyipa': Mwachidule, uyu ndi mdani wathu. Pamene kuchuluka kwa cholesterol ya LDL kukukwera, kumayamba kusungunuka ngati mafuta pamakoma a mitsempha yathu yamagazi. Taganizirani ngati dothi lomwe limasonkhana mkati mwa chitoliro chamadzi. M'mawu azachipatala, timatcha izi kuti atherosclerosis . Mitsempha yamagazi ikatsekeka mwanjira imeneyi, chiopsezo chotenga matenda oopsa monga matenda a mtima ndi sitiroko chimawonjezeka kwambiri.
- HDL (High-Density Lipoprotein) kapena cholesterol 'yabwino': Uyu ndi mnzathu. HDL imatenga cholesterol yoyipa ya LDL yomwe yasonkhana m'mitsempha yanu yamagazi ndikuyitengera ku chiwindi kuti iwonongeke. Izi zikutanthauza kuti kukhala ndi HDL yambiri m'thupi lanu kumatanthauza kuti mumatetezedwa ku chiopsezo cha matenda a mtima ndi sitiroko.
Kuwonjezera pa izi ziwiri, palinso chinthu chotchedwa triglycerides . Izi ndi mtundu wofala kwambiri wa mafuta m'thupi lathu. Ngati kuchuluka kwa triglyceride m'magazi anu kuli kokwera, ndipo kuchuluka kwa LDL m'magazi anu kuli kokwera (kapena kuchuluka kwa HDL m'magazi anu kuli kotsika), chiopsezo chanu chokhala ndi mafuta m'mitsempha yanu yamagazi chimawonjezeka.
Kodi timadya chiyani koma sitidya chiyani pa 'Paleo Diet'?
Tiyeni tiwone bwino zomwe anthu omwe amadya zakudya za Paleo nthawi zambiri amadya ndi zomwe sadya. Izi zikupatsani lingaliro labwino la zomwe mungayembekezere.
| ✅ Zakudya zomwe mungadye | ❌ Zinthu zoti mupewe |
|---|---|
| Zipatso ndi ndiwo zamasamba zatsopano | Chimanga (tirigu, oats, barele) |
| Mafuta a mtedza ndi mtedza (monga mafuta a azitona, mafuta a mtedza) | Nyemba (nyemba, mphodza, mtedza, nandolo) |
| Nyama yopanda mafuta ambiri (makamaka yodyetsedwa udzu) | Mkaka ndi zinthu za mkaka (yogati, tchizi) |
| Nsomba zokhala ndi mafuta ambiri a Omega-3 (salmon, mackerel, herring, tuna) | Shuga woyengedwa bwino |
| Mazira | Mchere (kugwiritsa ntchito mopitirira muyeso) |
| Mbatata | |
| Zakudya zokonzedwa bwino |
Poganizira izi, pali maubwino angapo omwe thupi limapeza chifukwa chosiya kugwiritsa ntchito zosakaniza zopangira ndikudya zakudya zachilengedwe:
- Kuchepetsa thupi.
- Kulamulira kuchuluka kwa shuga m'magazi.
- Kulamulira kuthamanga kwa magazi.
- Kuchepa kwa triglycerides m'magazi.
- Kutha kulamulira bwino chilakolako cha chakudya.
Kotero, zonsezi zikaphatikizidwa, kuchuluka kwa cholesterol kuyenera kuchepetsedwa, sichoncho? Yankho lenileni ndi lakuti: "Zingakhale kapena sizingakhale."
N’chifukwa chiyani palibe yankho lomveka bwino?
Chifukwa chachikulu cha izi ndichakuti 'zakudya za Paleo' si chinthu chomwe aliyense amatsatira mwanjira yofanana. Pali kusiyana kwakukulu pa momwe munthu aliyense amatsatira zakudyazi.
Sikuti zakudya za 'Paleo' za aliyense ndi zofanana.
Anthu ena amatsatira zakudya za Paleo zomwe zili ndi mafuta ochepa komanso chakudya chambiri (monga zipatso ndi ndiwo zamasamba zambiri, nyama yochepa). Ena amatsatira zakudya zomwe zili ndi mafuta ambiri komanso chakudya chochepa (monga nyama yofiira ndi mafuta ambiri). Chifukwa chake zotsatira za zakudya ziwirizi pa cholesterol zitha kukhala zosiyana.
Vuto la Mafuta Okhuta
Zakudya za Paleo siziletsa kudya nyama zofiira monga ng'ombe ndi nkhumba. Nyama zimenezi zili ndi mafuta ambiri okhuta . Popeza mafuta okhuta agwirizanitsidwa ndi cholesterol yambiri, mabungwe monga American Heart Association amalimbikitsa kuti mudye zopatsa mphamvu zosakwana 6% za mafuta okhuta tsiku lililonse. Izi ndi pafupifupi magalamu 11-13 patsiku kwa munthu wamba. Mutha kufika pamlingo uwu mwachangu kwambiri.
Kufunika kwa ulusi
Ulusi ndi wofunikira kwambiri pochepetsa cholesterol. Ulusi umapezeka kwambiri muzakudya za zomera. Popeza zakudya za Paleo sizimaphatikizapo tirigu ndi nyemba, anthu ena amatha kuchepetsa kudya ulusi.
Yankho labwino kwambiri ndikudya ndiwo zamasamba zambiri momwe mungathere, zomwe zili ndi mavitamini, mchere, ndi ulusi wambiri . Izi zili ndi chakudya chopatsa mphamvu chovuta. Izi ndi zosiyana kwambiri ndi chakudya chosavuta monga shuga. Kudya shuga wambiri kungapangitse kuti cholesterol iwonjezere.
Kodi kafukufukuyu akuti chiyani?
Ndipotu, zotsatira za kafukufuku pa izi ndizosakanikirana.
- Mu kafukufuku wina waung'ono, anthu omwe adatsatira zakudya za Paleo kwa milungu 10 anali ndi kuchuluka pang'ono kwa cholesterol yoyipa (LDL) ndi cholesterol yonse.
- Komabe, kafukufuku wina wasonyeza kuti zakudya za Paleo zimatha kuwonjezera kuchuluka kwa cholesterol (HDL) yabwino komanso kuchepetsa shuga m'magazi. Izi zimathandizanso kuchepetsa kuwonongeka kwa mitsempha yamagazi.
Mwachidule, momwe zakudya zimenezi zimakhudzira cholesterol yanu zimadalira majini anu, kuchuluka kwa masewera olimbitsa thupi omwe mumachita, komanso kuchuluka kwa mafuta ndi ulusi muzakudya zomwe mumadya .
"Sitingathe kufika pa mfundo yomveka bwino pankhaniyi. Kafukufuku wowonjezereka akufunika pa zotsatira za nthawi yayitali za zakudya izi. Chifukwa chake ndi bwino kufunafuna upangiri wa dokotala musanayambe kudya zakudya ngati izi, makamaka ngati muli ndi vuto la cholesterol."
Kodi nditani?
Ngati mukuda nkhawa ndi kuchuluka kwa cholesterol m'thupi lanu, kapena mukuganiza zoyamba kudya zakudya monga Paleo, chinthu chofunikira kwambiri ndikulankhula ndi dokotala wa banja lanu kapena katswiri wa zakudya.
Angakutsogolereni pa zomwe zili zabwino kwa inu kutengera mbiri yanu ya thanzi, kuchuluka kwa cholesterol m'thupi, komanso moyo wanu. Kumbukirani, chinthu chofunikira sikutsatira zakudya zomwe mumakonda, koma kusamalira thanzi lanu lonse. Ndi zakudya zoyeneraKuchita masewera olimbitsa thupi nthawi zonse kudzakuthandizaninso kukhala ndi mphamvu zambiri paulendowu.
Uthenga Wopita Nawo Kunyumba
- Ngakhale kuti Paleo Diet ingapereke zabwino monga kuchepetsa thupi, zotsatira zake pa cholesterol zimatha kusiyana malinga ndi munthu.
- Kuchuluka kwa mafuta okhuta ndi ulusi womwe mumadya kumakhudza mwachindunji kuchuluka kwa cholesterol m'thupi lanu. Chepetsani kudya nyama yofiira ndipo idyani ndiwo zamasamba zambiri.
- Musanayambe kudya zakudya zilizonse, onetsetsani kuti mwalankhula ndi dokotala wanu, makamaka ngati muli ndi vuto monga cholesterol, matenda a shuga, kapena matenda a mtima.
- Kuchita masewera olimbitsa thupi ndi moyo wabwino ndizofunikira kwambiri pa thanzi kuposa zakudya zina zilizonse.
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