Tikamva za cholesterol, chinthu choyamba chomwe chimabwera m'maganizo mwathu ndi mafuta, batala, tchizi, ndi nyama zonenepa. Zoona, zimawonjezera cholesterol. Koma kodi mukudziwa kuti zakudya zina zomwe mukuganiza kuti ndi zathanzi kwambiri, kapena zomwe mukuganiza kuti sizoipa kwambiri, zimatha kuwonjezera cholesterol yanu? Lero, tikambirana za zakudya zina zomwe zingatidabwitse, koma tiyenera kuzisamala.
Zakudya zomwe zimakweza cholesterol zomwe sitiganizira
Nthawi zina timaganiza kuti, "Izi zilibe mafuta," koma zosakaniza zomwe zimagwiritsidwa ntchito popanga chakudyacho zingakhale ndi mafuta okhuta . Si mafuta onse omwe amapangidwa mofanana. Mafuta okhuta ndiye chifukwa chachikulu chomwe chimapangitsa kuti thupi lathu liwonjezere kuchuluka kwa cholesterol yoyipa komanso chiopsezo cha matenda a mtima.
Tsopano tiyeni tiwone kuti chakudya ichi ndi chiyani.
| Chakudya chodabwitsa | Chifukwa chiyani zimakhudza cholesterol? |
|---|---|
| 1. Nyama Yophwanyidwa | Nthawi zambiri timaganiza kuti kusintha nyama ya ng'ombe ndi nkhuku yophwanyidwa/nkhumba ndikwabwino. Koma ngakhale italembedwa kuti "85% yopanda mafuta," ikhoza kukhala ndi mafuta ambiri. Ndibwino kusankha nyama yophwanyidwa yopanda mafuta osachepera 90% . |
| 2. Shuga Wowonjezera | Kodi shuga imakhudzana bwanji ndi cholesterol? Ngakhale kuti sikuwonjezera cholesterol yoyipa mwachindunji, shuga wowonjezera (womwe umapezeka mu zakumwa, makeke, ndi mabisiketi) umachepetsa "cholesterol yabwino" ya thupi lathu (cholesterol ya HDL) . Ichi ndichifukwa chake kuwongolera shuga ndikofunikira kwambiri. |
| 3. Mbatata Zosenda | Mbatata ndi ndiwo zamasamba zabwino. Koma vuto lili m'njira yomwe timazikonzera. Makamaka mbatata zosenda zomwe zimagulidwa m'sitolo nthawi zambiri zimakhala ndi batala, kirimu, mkaka wonse, ndi tchizi.Onjezani. Kenako imangokhala "bomba la mafuta okhuta." |
| 4. Pizza | Pizza imapangitsa pakamwa panu kukhala pakamwa pokoma, eti? Koma ili ndi mafuta ambiri okhuta chifukwa cha tchizi ndi nyama monga soseji ndi ma meatball zomwe zimawonjezeredwa. Ndi bwino kungodya chidutswa chimodzi, kuchepetsa tchizi, ndikuwonjezera ndiwo zamasamba zambiri m'malo mwake. |
| 5. Mkaka Wopanda Mafuta | Mkaka, yogati, ndi mkaka wopanda mafuta ambiri ndi magwero abwino a calcium ndi mapuloteni. Koma ngati musankha mitundu ya "mafuta okwanira", mudzawonjezera mafuta ambiri okhuta muzakudya zanu. Choncho sankhani zakudya "zopanda mafuta" kapena "zopanda mafuta ambiri" . |
| 6. Mafuta a kokonati ndi zinthu zina zokhudzana nawo | Izi ndi zodabwitsa kwa ambiri m'dziko lathu. Ngakhale kuti kokonati ndi chakudya chochokera ku zomera, mafuta a kokonati, mafuta a kanjedza, ndi mkaka wa kokonati ali ndi mafuta ambiri okhuta. Palibe chifukwa chosiyiratu kudya izi, koma kuchepetsa kuchuluka kwa mafuta m'thupi n'kofunika kwambiri. Ndi bwino kugwiritsa ntchito mafuta ochepa pophika, komanso kuganizira kuchuluka kwa mafuta omwe mukudya monga mpunga wokazinga ndi sambol ya kokonati. |
| 7. Ghee | Ghee ndi chakudya chomwe chili ndi mafuta ambiri okhuta. Komanso, chili ndi gawo lotchedwa palmitic acid . Izi zitha kuyikidwa mwachindunji m'mitsempha yathu yamagazi (mitsempha) ndikutseka. Chifukwa chake, ndi bwino kugwiritsa ntchito mafuta monga azitona m'malo mwa ghee. Kapena, chepetsani kuchuluka kwa mafuta omwe mumagwiritsa ntchito kwambiri. |
| 8. Makeke ndi Mapayi | Zakudya zophikira buledi monga makeke, ma pie, ndi ma roll nthawi zambiri zimagwiritsa ntchito batala wambiri, ma shortening, ndi kirimu kuti apange crust. Izi ndi zomwe zimapangitsa mafuta okhuta kukhala ochepa. Ngati mukudya chinthu monga pie ya zipatso, mutha kuchepetsa mafuta ndi ma calories mwa kudya mtanda wochepa ndikudya zipatso zambiri mkati. |
| 9. Malo Ochitira Makanema Popcorn | Si ma popcorn wamba, makamaka ma popcorn omwe mumapeza m'malo owonetsera mafilimu. Amapangidwa mu mafuta kapena batala. Kenako amathira batala pang'ono pamwamba. Izi zimapangitsa kuti ikhale chakudya chamafuta ambiri komanso chopatsa mphamvu. Ndi bwino kupempha popanda batala pamwamba ndikusankha kuchuluka kochepa komwe kungatheke. |
Musaope kuona zinthuzi. Izi sizikutanthauza kuti muyenera kusiya kuzidya kwathunthu. Chofunika ndikudziwa ndikuwongolera kuchuluka kwake .
Ganizirani zinthu izi mukamaphika.
Monga momwe timadyera, momwe timaphikira zimakhudzanso mwachindunji kuchuluka kwa cholesterol m'thupi lathu. Nazi malangizo atatu osavuta okuthandizani:
- Pewani kukazinga kwambiri: Nthawi iliyonse ikatheka, m'malo mokazinga chakudya, chiphike, chiphike, chiphike pa grill, kapena chitenthetseni ndi nthunzi.
- Chotsani mafuta ochulukirapo mu nyama: Musanaphike nyama monga nkhuku, chotsani khungu lonse. Dulani mafuta oyera aliwonse owoneka kuchokera ku nyama zina.
- Gwiritsani ntchito zida zabwino zophikira: Mukagwiritsa ntchito mapani osamatirira, simufunikira mafuta ambiri. Ngakhale mafuta a masamba amagwiritsidwa ntchito pang'ono kwambiri. Kugwiritsa ntchito chopopera chophikira ndi njira yabwino.
Ngati mukuda nkhawa ndi kuchuluka kwa cholesterol m'thupi lanu, kapena ngati wina m'banja mwanu ali ndi cholesterol yambiri kapena matenda a mtima, chinthu chabwino kuchita ndikulankhula ndi dokotala wanu . Iye angakupatseni upangiri wabwino kwambiri pa zakudya ndi moyo womwe uli woyenera kwa inu.
Uthenga Wopita Nawo Kunyumba
- Zimene mumadya zimakhudza mwachindunji kuchuluka kwa cholesterol m'thupi lanu. Samalani osati ndi mafuta ooneka ngati batala ndi mafuta okha, komanso ndi mafuta obisika.
- "Mafuta okhuta" ndi "shuga wowonjezera" ndi adani awiri akuluakulu. Khalani ndi chizolowezi chowerenga zilembo za chakudya.
- Ngakhale mafuta a kokonati ndi ghee ndi ochokera ku zomera, ali ndi mafuta ambiri okhuta. Choncho samalani kwambiri ndi kuchuluka kwa mafuta omwe mumagwiritsa ntchito.
- M'malo mosiya kudya konse, kulamulira kuchuluka kwa chakudya ndi kusintha njira zophikira kungapangitse kusiyana kwakukulu.
- Ngati muli ndi nkhawa iliyonse yokhudza kuchuluka kwa cholesterol m'magazi anu kapena zakudya zanu, onetsetsani kuti mwaonana ndi dokotala .
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