Tikamalankhula za cholesterol, tonse timachita mantha pang'ono, sichoncho? Tikudziwa kuti ngati chomwe chimatchedwa "cholesterol yoyipa" chiwonjezeka, chingadziunjikane m'mitsempha yamagazi ndikuletsa kuyenda kwa magazi kupita kumtima ndi ubongo. Ndiye, ngati yankho la izi, kodi zingakhale bwanji ndi zotsatirapo pa kupewa nyama ndi nsomba ndikudya ndiwo zamasamba ndi zipatso zambiri? Kafukufuku waposachedwapa wapeza mfundo zofunika kwambiri pankhaniyi. Tiyeni tikambirane mwachidule.
Kodi kafukufukuyu adapeza chiyani kwenikweni?
Uku si kafukufuku mmodzi wokha. Ndi kusanthula kwakukulu komwe kumaphatikiza zotsatira za maphunziro ang'onoang'ono 30 omwe adachitika kwa zaka 40, kuyambira 1982 mpaka 2022. Mwachidule, mfundo zomwe zapezeka kuchokera pa izi ndizamphamvu kwambiri.
Mu kafukufukuyu, ophunzirawo adagawidwa m'magulu awiri, gulu limodzi linapatsidwa chakudya chodya nyama, nsomba, mkaka, ndi zakudya zochokera ku zomera. Gulu lina linapemphedwa kuti lipewe nyama kotheratu, kutanthauza kuti, lidye zakudya zochokera ku zomera zokha (zamasamba kapena zamasamba) . Patatha miyezi pafupifupi 7, kuchuluka kwa mafuta m'magazi a magulu onse awiri kunayesedwa.
Zotsatira zake zidadabwitsa anthu ambiri.
Kodi ubwino wodya zakudya zochokera ku zomera ndi wotani?
Anthu omwe ankadya zakudya zochokera ku zomera anali ndi mafuta oipa ochepa m'magazi awo kuposa omwe ankadya nyama ndi nsomba. Tiyeni tiwone momwe zimenezi zimagwirira ntchito.
| Mtundu wa Mafuta a Magazi | Kuchepa kwa anthu omwe amadya zakudya zochokera ku zomera |
|---|---|
| Cholesterol Yonse | Kuchepa kwa 7% |
| Cholesterol "yoyipa" (LDL) | Kuchepa kwa 10% |
| Apolipoprotein B (ApoB) | Kuchepa kwa 14% |
Tsopano mwina mukuganiza kuti, iyi ndi Apolipoprotein B (ApoB)Kodi zikutanthauza chiyani? Ndi puloteni yayikulu mu mamolekyulu a "cholesterol yoyipa" (LDL). Kuchuluka kwa ApoB iyi m'magazi ndi chizindikiro chabwino cha chiopsezo chowonjezeka cha matenda a mtima ndi sitiroko chifukwa cha kutsekeka kwa mitsempha yamagazi.
Komabe, palibe kusiyana kwakukulu komwe kunaoneka pakati pa magulu awiriwa pa kuchuluka kwa triglycerides , mtundu wina wa mafuta wolumikizidwa ndi matenda a mtima.
"Malinga ndi zotsatira izi, kutsatira zakudya zochokera ku zomera kungachepetse ma lipoprotein onse omwe amatseka mitsempha yamagazi ndi 14%. Izi ndi pafupifupi gawo limodzi mwa magawo atatu a mankhwala a statin omwe amachepetsa cholesterol," akutero dokotala wamkulu wa kafukufukuyu.
Izi zikutanthauza kuti ngati munthu atsatira zakudya zochokera ku zomera kwa zaka zisanu, akhoza kuchepetsa chiopsezo cha matenda a mtima ndi 7%. Tangoganizirani, zotsatira za mtundu umenewo kuchokera ku chakudya chokha, popanda mankhwala!
Komabe, si zakudya zonse zochokera ku zomera zomwe zimafanana!
Nayi mfundo yofunika kwambiri yomwe tonse tiyenera kumvetsetsa: "Wodya masamba" sizitanthauza kuti chilichonse chili bwino.
Tangoganizirani, ngati simudya nyama, koma mukudya buledi, mabisiketi, zakumwa zotsekemera, ndi zakudya zokazinga (monga lentil vadas, papadums, ndi rolls) tsiku lonse, sizothandiza pamtima panu. Izi zimatchedwa zakudya zosapatsa thanzi zochokera ku zomera . Chifukwa zimakhala ndi chakudya chambiri chokonzedwa bwino, shuga wopangidwa, mafuta, ndi mchere.
Ndiye kodi "zakudya zabwino zochokera ku zomera" ndi chiyani?
Izi zikutanthauza kupereka malo ochulukirapo pa mbale yanu ku zinthu monga:
- Ndiwo zamasamba zatsopano ndi zitsamba
- Zipatso zatsopano
- Mbewu zonse (mpunga wofiira, oats, mapira)
- Mtedza wophwanyika (nandolo, nandolo, nyemba zobiriwira, soya)
- Mtedza ndi mbewu (cashews, mtedza, mbewu za dzungu)
Ndiye kodi tiyenera kusiya kudya nyama ndi nsomba kotheratu?
Ayi, si lamulo. Akatswiri amati ngati mukuvutika kusiya kudya nyama ndi nsomba kotheratu, pali njira zina zabwino.
Ndi chakudya cha ku Mediterranean chimenecho. Chili ndi:
- Idyani ndiwo zamasamba zatsopano, zipatso, tirigu, ndi mtedza wambiri.
- Nsomba ndi mazira ndi abwino kwambiri pa zosowa za mapuloteni.
- Gwiritsani ntchito mkaka wopanda mafuta ambiri.
- Kugwiritsa ntchito nyama yofiira n'kochepa kwambiri.
Pali umboni wakuti zakudya zimenezi zingathandizenso kulamulira cholesterol ndi kuthamanga kwa magazi, kuchepetsa kutupa m'thupi, komanso kuwongolera kuchuluka kwa shuga m'magazi.
Kodi kungolamulira chakudya chokha ndikokwanira? Kodi majini sakhudzidwa?
Iyi ndi mfundo yofunika kwambiri. Anthu ena amavutika ndi kuchuluka kwa cholesterol m'thupi.Zimakhudzidwa ndi majini omwe amaperekedwa kuchokera ku mibadwomibadwo. Izi zikutanthauza kuti chiwindi chawo chimapanga cholesterol yambiri mwachibadwa. Zingakhale zovuta kwa munthu wotere kuchepetsa cholesterol yawo mokwanira kudzera mu zakudya zokha.
Ndicho chifukwa chake madokotala amapereka mankhwala monga ma statin kwa anthu ena. Mankhwalawa amayang'anira kupanga kwa cholesterol m'chiwindi.
Choncho ngati muli ndi cholesterol yambiri, ndikofunikira kusinthana ndi zakudya zabwino. Koma nthawi yomweyo, kumwa mankhwala omwe dokotala wanu wakupatsani n'kofunikanso kuti mukhale otetezeka. Zotsatira zabwino zimapezeka ngati zakudya ndi mankhwala zikugwirizana.
Uthenga Wopita Nawo Kunyumba
- Kusintha kudya zakudya zopatsa thanzi zochokera ku zomera (zamasamba/zosadya nyama) kungachepetse kwambiri cholesterol "yoipa" (LDL) komanso chiopsezo cha matenda a mtima.
- Koma, si zonse zomwe zimati 'zamasamba' zomwe zili zabwino. Pewani zakudya zokonzedwa, zokhala ndi mafuta/mchere/shuga. Ikani patsogolo ndiwo zamasamba zatsopano, zipatso, tirigu wonse, ndi mtedza.
- Simuyenera kusiya nyama ndi nsomba kotheratu. Zakudya za ku Mediterranean, zomwe zimachepetsa kudya nyama ndikuwonjezera nsomba ndi ndiwo zamasamba, ndi njira yabwino kwambiri.
- Palinso mphamvu ya majini pa kuchuluka kwa cholesterol m'thupi, choncho ndikofunikira kwambiri kumwa mankhwala omwe dokotala wanu wakupatsani monga momwe mwalangizidwira, mukusintha zakudya zanu.
- Musanasinthe zakudya zanu kwambiri, lankhulani ndi dokotala wanu kuti akupatseni upangiri, makamaka ngati muli ndi matenda ena monga matenda a shuga kapena kuthamanga kwa magazi.
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