Kodi dokotala wakuuzani kuti mulingo wa cholesterol m'magazi mwanu ndi wokwera pang'ono? Zikatero, nthawi zambiri timaganiza zowongolera zakudya zathu ndikuchepetsa thupi. Koma, kodi mungandikhulupirire nditakuuzani kuti pali njira yapadera yomwe ingachepetse cholesterol kudzera mu zakudya zomwe timadya, popanda kupanga kuchepetsa thupi kukhala cholinga chokha? Ndicho chimene timachitcha 'Diet Portfolio'. Iyi ndi njira yosangalatsa komanso yothandiza. Tiyeni tiwone tsatanetsatane wa izi.
Kodi 'Zakudya Zoyenera' ndi Chiyani?
Dzinali lingamveke lachilendo pang'ono. Mwachidule, iyi si "dongosolo la zakudya" lokhala ndi malamulo okhwima. M'malo mwake, ndi chinthu chonga "ndalama zogulira." Tangoganizani kuti mukuyika ndalama mumsika wamasheya. Simungaike ndalama zanu zonse m'magawo a kampani imodzi, sichoncho? Kuti muchepetse chiopsezo, mumayika ndalama m'magawo amakampani angapo. Umu ndi momwe njira iyi imagwirira ntchito.
Lingaliro loyambira la 'Portfolio Diet' ndikudya zakudya zingapo zomwe zimachepetsa cholesterol, m'malo modalira mtundu umodzi wa chakudya.
Madokotala omwe ayambitsa njira imeneyi amati m'malo mongoganizira za ubwino wa chakudya chimodzi chokha, tiyenera kuganizira za ubwino wonse wa kuphatikiza chakudya m'thupi lathu. Izi zikutanthauza kuti, ngati chakudya chimodzi chili ndi zotsatira zochepa, zotsatira za zakudya zinayi kapena zisanu zosakaniza zimakhala zazikulu kwambiri.
Kodi mbali zinayi zazikulu za 'zosonkhanitsira chakudya' izi ndi ziti?
Chakudya chochepetsa mafuta m'thupichi chili ndi zinthu zinayi zazikulu. Simuyenera kudya zonse zinayi pamodzi pa chakudya chimodzi. Muyenera kuzigawa tsiku lonse.
| Gulu la chakudya | Zitsanzo ndi kufunika |
|---|---|
| 1. Zakudya zopangidwa ndi soya | Mukhoza kugwiritsa ntchito zinthu monga nyama ya soya ndi tofu m'malo mwa nyama. Muthanso kumwa mkaka wa soya m'malo mwa mkaka wa ng'ombe. Izi zimathandiza kuchepetsa cholesterol. |
| 2. Ulusi Wokhuthala | Uwu ndi mtundu wa ulusi wosungunuka. Umapanga jeli m'matumbo athu, umamanga cholesterol ndikuletsa kuti isalowe m'thupi. Umapezeka kwambiri mu zipatso ndi zipatso monga oats, barele, biringanya, okra, malalanje, ndi mandimu. Kuphatikiza apo, ulusi uwu ungapezekenso kuchokera ku chowonjezera chotchedwa Isabgol (Psyllium). |
| 3. Zakudya zokhala ndi ma sterols a zomera | Ma sterols a zomera ndi mankhwala omwe amapezeka mwachilengedwe m'zomera ndipo amafanana ndi cholesterol. Amaletsa thupi kuyamwa cholesterol. Amawonjezeredwa ku ma margarine ena. Kapena amatha kumwedwa ngati chowonjezera pazakudya. |
| 4. Mtedza ndi Mbewu | Kudya ma amondi ochepa tsiku lililonse ndikwabwino kwambiri. Kuphatikiza apo, mtundu uliwonse wa mtedza monga cashews, mtedza, ndi mbewu za dzungu ndi woyenera pa izi. Koma zachilengedwe ndi zabwino, osati zomwe zimayikidwa mchere ndikukazinga mu mafuta. |
Kodi mumakonzekera bwanji chakudya cha tsiku limodzi?
Mwina mukuganiza kuti, "Chabwino, tsopano ndingadye bwanji zakudya zonse zinayi izi tsiku limodzi?" Nayi chitsanzo chosavuta.
| Nthawi | Zitsanzo za zakudya zomwe zingadyedwe |
|---|---|
| Chakudya cham'mawa | Mkaka wa soya, oatmeal, zipatso zodulidwa, ndi amondi angapo. |
| Chakudya chamasana | Mkate wokhala ndi oats, msuzi monga lentils kapena nandolo, ndi apulo. |
| Chakudya chamadzulo | Chophika cha ndiwo zamasamba chopangidwa ndi tofu ndi mtedza. Onjezani ndiwo zamasamba zomata komanso zokhala ndi ulusi monga okra ndi biringanya. |
| Zakudya zina zokhwasula-khwasula | Chidutswa cha buledi wa oat ndi mtedza, nandolo zokazinga, soya yogurt, kapena margarine wokhala ndi sterols za zomera. |
Kodi njira imeneyi ndi yothandizadi? Kodi zotsatira zake ndi zotani?
Inde. Kafukufuku wasonyeza zotsatira zabwino kwambiri. Mu kafukufuku wina, pafupifupi gawo limodzi mwa magawo atatu a anthu omwe adatsatira zakudya izi adawona kuti cholesterol yawo ya LDL, cholesterol "yoyipa" , yatsika ndi oposa 20%. Kuphatikiza apo, zotsatira zake zidapitilira patatha milungu iwiri yokha, ngakhale patatha miyezi isanu ndi umodzi.
Ndipo ena 31% adawona kuchuluka kwa cholesterol m'thupi lawo kumatsika ndi pafupifupi 15%. Anthu ena sangapitirizebe kuchita izi kwathunthu. Ena angakane kugwiritsa ntchito zinthu zopangidwa ndi soya m'malo mwa nyama ndi mkaka, makamaka. Koma chofunika kwambiri ndi ichi:
Kafukufuku akusonyeza kuti ngakhale zakudya zimenezi sizingatsatidwe mokwanira, anthu amene amawonjezera zakudya zochepa zomwe zili mmenemo pa zakudya zawo za tsiku ndi tsiku adzalandira ubwino waukulu pa thanzi lawo pakapita nthawi.
Kuwonjezera pa kuchepetsa cholesterol, anthu omwe amatsatira zakudya zimenezi apezekanso kuti ali ndi chiopsezo chochepa chotenga matenda osatha monga matenda a mtima ndi matenda a shuga amtundu wa 2. Amachepetsanso mafuta ena owopsa monga `(apolipoprotein B)` ndi `(triglycerides)`.
Kodi 'Zakudya Zoyenera' ndizoyenera kwa inu?
Ngati cholinga chanu chachikulu ndikuchepetsa cholesterol yanu, iyi ndi njira yabwino yochitira izi . Komabe, ngati cholinga chanu ndikuchepetsa thupi, iyi si njira yabwino yochitira izi chifukwa sichimayang'ana kwambiri ma calories.
Chofunika kwambiri ndikulankhula ndi dokotala wanu musanayambe kudya zakudya izi, makamaka ngati mukumwa kale mankhwala a cholesterol . Nthawi zina, kutsatira zakudya izi kungathandize kuti mankhwala anu ochepetsa cholesterol akhale ogwira ntchito popanda kuwonjezera mlingo wanu. Chifukwa chake, mutha kukambirana ndi dokotala wanu ndikuwonjezera zinthu zina za zakudyazi pamoyo wanu zomwe zikugwirizana ndi thanzi lanu.
Uthenga Wopita Nawo Kunyumba
- 'Diet ya Portfolio' ndi mndandanda wa zakudya zomwe cholinga chake ndi kuchepetsa cholesterol, osati njira yochepetsera thupi.
- Izi zikuyang'ana kwambiri magulu anayi akuluakulu azakudya (soya, ulusi wosungunuka, ma sterols a zomera, ndi mtedza).
- Ngakhale kuti sizingatheke kutsatira zakudya izi nthawi zonse, mutha kupeza zabwino zambiri pa thanzi mwa kuwonjezera zina mwa zakudya zomwe zalembedwa pano pazakudya zanu za tsiku ndi tsiku.
- Ndikofunikira kwambiri kufunsa dokotala wanu musanasinthe zakudya zanu, makamaka ngati muli ndi matenda ena kapena mukumwa mankhwala.
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