Kodi munachita mantha pang'ono mutaona manambala omwe ali pa lipoti lanu la cholesterol? Dokotala wanu atanena kuti, "Cholesterol yanu ndi yokwera, samalani," kodi munavutika kudziwa choti mudye ndi chomwe simuyenera kudya? Ili ndi vuto lomwe anthu ambiri ali nalo. Koma musadandaule. Mwa kusintha pang'ono zakudya zanu, monga kupatsa patsogolo zakudya zochokera ku zomera, mutha kuteteza thanzi la mtima wanu ndikuchepetsa cholesterol yanu. Tiyeni tiwone momwe zimagwirira ntchito.
Kodi kwenikweni 'zakudya zamasamba' ndi chiyani?
Mwachidule, izi zikutanthauza kuti zakudya zanu zimakhala ndi zakudya zochokera ku zomera. Izi zikutanthauza ndiwo zamasamba, zipatso, ndi tirigu. Koma simuyenera kusiya kudya nyama ndi nsomba kotheratu. Izi ndi zosiyana ndi kukhala wosadya nyama kapena wosadya nyama . Mutha kudya zakudya zochokera ku zomera, ndi zinthu zochepa zochokera ku nyama.
Koma chofunika kwambiri ndi kusankha zakudya zopatsa thanzi, zosiyanasiyana, zochokera ku zomera. Yesetsani kuphatikiza zinthu izi muzakudya zanu.
| Mtundu wa chakudya | Zitsanzo ndi kufunika |
|---|---|
| Zipatso ndi ndiwo zamasamba | Chilichonse monga maapulo, nthochi, zipatso, sipinachi, broccoli, nyemba, kaloti, ndi zina zotero. Izi zili ndi ulusi wambiri ndi mavitamini. |
| Mbewu zonse | Mpunga wa tirigu wonse, oats, buckwheat, ndi barele. Izi zimalowa mosavuta m'thupi ndipo zimathandiza kulamulira cholesterol. |
| Mtedza ndi mbewu | Ma cashew, mtedza, amondi, mbewu za dzungu, mbewu za fulakesi. Izi zili ndi mafuta abwino. Koma musadye ambiri, kungodya pang'ono ndikokwanira. |
| Nyemba ndi mphodza | Nandolo, nandolo, nyemba zobiriwira, ndi mphodza. Izi zili ndi ulusi wambiri wosungunuka, kotero zimathandiza kwambiri kuchepetsa cholesterol. |
| Mafuta amadzimadzi opindulitsa | Gwiritsani ntchito mafuta osakhala otentha monga mafuta a azitona ndi mafuta a canola. Chepetsani kugwiritsa ntchito mafuta monga mafuta a kokonati ndi mafuta a kanjedza. |
Kodi zakudya zochokera ku zomera zimachepetsa bwanji cholesterol?
Ndi zophweka kwambiri. Tikudziwa kuti mafuta okhuta ndi cholesterol m'zakudya zimakweza kuchuluka kwa cholesterol m'magazi. Izi zimapezeka kwambiri muzakudya za nyama, monga nyama yamafuta. Chifukwa chake tikachepetsa kudya izi ndikusintha kudya zakudya zochokera ku zomera, kuchuluka kwa cholesterol yoyipa kumawongoleredwa.
Chofunika kwambiri ndi ulusi .
Malinga ndi akatswiri azakudya, tiyenera kudya pafupifupi magalamu 25-30 a ulusi patsiku. Osachepera kotala la ulusiwo uyenera kuchokera ku ulusi wosungunuka.
Taganizirani izi, maapulo, mabuluberi, nyemba, oats, lentils, ndi zina zotero zili ndi ulusi wambiri wosungunuka. Ngati muwonjezera magalamu 5-10 a ulusi wosungunukawu muzakudya zanu patsiku, mutha kuchepetsa cholesterol yanu 'yoyipa' (LDL cholesterol) ndi pafupifupi mapointi 5-11. Nthawi zina kuposa pamenepo!
Mofananamo, zipatso, ndiwo zamasamba, ndi tirigu wonse zili ndi zinthu zopatsa thanzi zotchedwa sterols. Kuonjezera magalamu awiri okha a sterols muzakudya zanu patsiku kungathandize kuchepetsa cholesterol yanu 'yoipa' (LDL) ndi 5% mpaka 10%.
Ngakhale mutakhala kuti mukudya zakudya zochokera ku zomera, musapange zolakwa izi!
Musaganize kuti chifukwa choti ndinu 'wodya nyama' zikutanthauza kuti chilichonse chili bwino. Zakudya zina zochokera ku zomera zitha kuwononga thanzi lanu. Ndi bwino kupewa zinthu izi makamaka.
| Zakudya Zopewera | |
|---|---|
| Zakudya zopangidwa ndi zinthu zambiri | Zakudya zopakidwa m'mabokosi ndi m'mabokosi zimatha kukhala ndi zinthu zambiri zosungira, shuga, mchere, ndi mafuta osapatsa thanzi. |
| Mafuta a m'madera otentha | Mafuta a kokonati ndi mafuta a kanjedza. Awa ali ndi mafuta ambiri okhuta. Ndikofunikira kwambiri kuchepetsa kugwiritsa ntchito kwawo pophika. |
| Zakudya ndi zakumwa zotsekemera | Zakumwa zotsekemera, zakumwa zotsekemera, makeke, mabisiketi, ndi zakudya zotsekemera. Izi zimawonjezera kuchuluka kwa triglycerides , mtundu wa mafuta m'magazi, zomwe zimawonjezeranso kuchuluka kwa cholesterol m'thupi lanu lonse. |
| Mafuta a Trans | Margarine, zakudya zophikidwa pang'ono, zinthu zopangidwa ndi buledi, ndi zakudya zokhala ndi "mafuta a haidrojeni." Izi ndi zoopsa kwambiri chifukwa zimawonjezera cholesterol 'yoyipa' (LDL) ndi kuchepetsa cholesterol 'yabwino' (HDL). |
Ngakhale mutagula 'ayisikilimu ya vegan' kusitolo, werengani chizindikirocho. Ikhoza kukhala ndi mafuta a kokonati, mafuta a kokonati, komanso shuga wambiri. Choncho, musanyengedwe ndi mawu oti 'vegan'.
Ndikofunikira kwambiri kufunafuna upangiri wa akatswiri.
Ngati mwasankha kusintha kudya zakudya zochokera ku zomera, ndikofunikira kufufuza ndikuonetsetsa kuti mukudya zakudya zopatsa thanzi. Ngati n'kotheka, ndi bwino kulankhula ndi katswiri wa zakudya.
Izi zikuthandizani kuonetsetsa kuti mukupeza ma calories, mapuloteni, ndi michere ina yoyenera yomwe mukufunikira tsiku lililonse. Makamaka ngati mukuganiza zokhala wosadya nyama kapena wosadya nyama, mwina muli ndi michere yokwanira monga vitamini B-12, iron, zinc, ndi omega-3 fatty acids . Choncho muyeneranso kusamala ndi zimenezo.
Chofunika kwambiri: Ngati muli ndi vuto lililonse la matenda (monga matenda a shuga, kuthamanga kwa magazi), onetsetsani kuti mwalankhula ndi dokotala musanasinthe kwambiri zakudya zanu.
Mwachitsanzo:
- Odwala impso ayenera kusamala ndi potaziyamu. Zipatso ndi ndiwo zamasamba zili ndi potaziyamu wambiri.
- Anthu omwe amatenga mankhwala ochepetsa magazi (monga Coumadin) ayenera kusamala ndi vitamini K. Ndiwo zamasamba zobiriwira zimakhala ndi vitamini K wambiri.
Choncho, ndikofunikira kwambiri kufunsa dokotala wanu ngati kusinthaku kuli kotetezeka pa thanzi lanu.
Uthenga Wopita Nawo Kunyumba
- Kuika patsogolo zakudya zochokera ku zomera ndi njira yabwino yochepetsera cholesterol ndikusunga thanzi la mtima.
- Dzazani mbale yanu ndi zipatso, ndiwo zamasamba, tirigu wonse, mtedza, ndi mbewu.
- Onjezerani zakudya zokhala ndi ulusi wosungunuka, monga oats, lentils, ndi maapulo, muzakudya zanu.
- Sizinthu zonse zomwe zimati 'zamasamba' zomwe ndi zabwino. Pewani zakudya zomwe zimakonzedwa bwino, zokhala ndi shuga wambiri, komanso zokhala ndi mafuta osinthika.
- Onetsetsani kuti mwaonana ndi dokotala musanasinthe zakudya zanu, makamaka ngati muli ndi matenda ena.
💬 Comments (0)
Palibe ndemanga zomwe zatumizidwa pano. Onjezani ndemanga yanu pano koyamba.
Onjezani ndemanga yanu