Kodi shuga imayambitsa cholesterol yanu kukwera? (Shuga ndi cholesterol)

Tonsefe tikudziwa kuti kudya zakudya zokhala ndi mafuta ambiri, makamaka mafuta okhuta, kungapangitse kuti mafuta athu a cholesterol achuluke. Koma pali chinthu china chomwe sitiganizira, koma chimakhudza mwachinsinsi kuchuluka kwa mafuta athu a cholesterol. Ndi shuga. Inde, mwamva zimenezo molondola. Kuyambira supuni ya tiyi ya shuga mu kapu yanu ya tiyi yam'mawa mpaka chakumwa chotsekemera chomwe mumamwa mutatha kudya chakudya chamadzulo, "shuga wowonjezera" womwe timawonjezera tsiku lonse ungakhudze pang'onopang'ono kuchuluka kwa mafuta anu a cholesterol.

Kodi pali ubale wotani pakati pa shuga ndi cholesterol?

Mwachidule, pali mgwirizano waukulu pakati pa ziwirizi. Sitikunena za shuga yomwe timapeza kuchokera kuzinthu zachilengedwe monga zipatso ndi mkaka. Tikunena za shuga wowonjezera womwe timawonjezera muzakudya zathu. Mwachitsanzo, shuga woyera, shuga wofiirira, uchi, ndi zotsekemera zopangidwa zomwe zimagwiritsidwa ntchito mu zakumwa ndi zakudya zosiyanasiyana zotsekemera zili mgululi.

Shuga wowonjezerawa amakhala ndi ma calories okha, opanda zakudya. Timatcha awa "ma calories opanda kanthu." Ma calories opanda kanthuwa samangopangitsa kuti muwonjezere thupi lanu ndikuwonjezera chiopsezo chanu cha matenda ashuga, komanso amakhudza mwachindunji kuchuluka kwa cholesterol m'thupi lanu. Kodi mukudziwa momwe mungachitire? Kudya zakudya zokhala ndi shuga wambiri kumakhudza chiwindi chanu. Chiwindi ndiye chiwalo chachikulu chomwe chimapanga cholesterol.

Choyamba, tiyeni timvetse pang'ono za cholesterol. Cholesterol ndi yofunika kwambiri m'matupi athu. Timafunikira cholesterol kuti tipange maselo atsopano m'thupi. Koma pali mitundu iwiri yake.

Kodi mwamvetsa tsopano? Izi ndi zomwe zikuchitika:

Izi zikutanthauza kuti ngakhale kuonjezera zoipa kumbali imodzi, zabwino kumbali inayo zimachepa. Izi zili ngati kutsegulira chitseko akuba ndikulola mlonda kutuluka m'nyumba.

Kodi Triglycerides ndi ndani?

Palinso chinthu china chachikulu chomwe chimayambitsa shuga m'nkhani ya shuga: Triglycerides . Uwu ndi mtundu wa mafuta omwe amapezeka m'magazi. Tikadya ma calories ambiri (makamaka ochokera ku shuga ndi chakudya) kuposa momwe matupi athu amafunira, thupi limasintha ma calories owonjezerawo kukhala triglycerides ndikusunga m'maselo amafuta. Izi zimagwiritsidwa ntchito pamene mphamvu ikufunika pakati pa chakudya.

Koma mukadya shuga wochuluka, shugayo imaletsa ntchito ya enzyme yomwe imathandiza kuswa triglycerides ndikuzichotsa m'thupi.

Tangoganizirani, ngati kuchuluka kwa triglyceride m'magazi mwanu kuli kokwera, kuchuluka kwa LDL ("cholesterol yoyipa") kuli kokwera, koma kuchuluka kwa HDL ("cholesterol yabwino") kuli kotsika , kuphatikiza kwa zinthu zitatuzi ndi koopsa kwambiri. Matendawa amachititsa kuti mafuta azisonkhana m'mitsempha yamagazi mwachangu kwambiri, zomwe zimawonjezera chiopsezo cha matenda a mtima ndi sitiroko.

Kodi mumalamulira bwanji shuga uyu?

Kudya zakudya zokhala ndi shuga wambiri sikuti kumangovulaza cholesterol yanu yokha, komanso thanzi lanu lonse. Kuchepetsa shuga wowonjezera kungakuthandizeni kuchepetsa ma calories opanda kanthu ndikukhala ndi kulemera koyenera. Zonsezi ndi zabwino pa thanzi la mtima wanu.

Ndipotu, shuga wowonjezera si wofunikira kuti thupi lathu ligwire ntchito bwino. Kudya pang'ono sikungawononge kwambiri. Nthawi zambiri, amayi amalangizidwa kuti azidya supuni zosakwana 6 za shuga patsiku ndipo amuna azidya supuni zosakwana 9.

Yesani zinthu izi kuti muchepetse shuga muzakudya zanu:

• Chepetsani kudya zakudya zokhala ndi shuga wowonjezera, monga makeke, mabisiketi, tofi, ndi maswiti, momwe mungathere.
• Chepetsani kumwa zakumwa zotsekemera ndi soda. M'malo mwake, khalani ndi chizolowezi chomwa madzi, madzi a zipatso, kapena zakumwa zina.
• M'malo modya zakudya zopatsa thanzi monga buledi woyera ndi Zakudya zophikidwa kuchokera ku ufa wa buledi, idyani zinthu monga tirigu wonse ndi mpunga wa chimanga.
• Chepetsani kumwa mowa. Mowa ulinso ndi shuga wambiri komanso ma calories opanda kanthu.
• M'malo mwa chimanga ndi mipiringidzo yokhala ndi shuga pa chakudya cham'mawa, sankhani chakudya chopatsa thanzi monga zipatso, oatmeal, kapena yogurt.
• Mukamagula chakudya m'sitolo, yang'anani chizindikirocho. Khalani ndi chizolowezi choyang'ana kuchuluka kwa "shuga wowonjezera" pa chizindikirocho.
• Sankhani zakudya zomwe sizikukweza shuga m'magazi ndipo zili ndi index yotsika ya glycemic. Izi zikuphatikizapo ndiwo zamasamba, zipatso, ndi tirigu wonse.

Komanso, kuchita masewera olimbitsa thupi nthawi zonse n'kofunika kwambiri. Mukamachita masewera olimbitsa thupi, mutha kugwiritsa ntchito ma calories owonjezera omwe mumadya kuchokera ku shuga.

Kodi ndiyenera kupita kwa dokotala liti?

Kuchuluka kwa mafuta m'thupi kulibe zizindikiro zenizeni. Ichi ndichifukwa chake kumatchedwa "wakupha mwakachetechete." Ngati simukudziwa kuchuluka kwa mafuta m'thupi mwanu, funsani dokotala wanu. Akhoza kuyesa magazi mosavuta kuti awone.

Madokotala nthawi zambiri amalimbikitsa kuti akuluakulu onse azaka zopitilira 20 azipimidwa kuchuluka kwa cholesterol m'thupi lawo kamodzi pazaka 4 mpaka 6 zilizonse .

Ngati muli ndi cholesterol yambiri m'thupi lanu, dokotala wanu angakulangizeni kuti musinthe zakudya zanu komanso moyo wanu. Ngati zinthu zimenezo sizikuthandizani, angakupatseni mankhwala. Choncho ngati muli ndi nkhawa, onetsetsani kuti mwaonana ndi dokotala wa banja lanu kuti akupatseni malangizo.