Cholesterol ndi mawu omwe tonse timawadziwa, sichoncho? Koma kodi mukudziwadi kuti ndi chiyani? Tamvanso kuti pali mitundu iwiri, "cholesterol yabwino" ndi "cholesterol yoyipa". Koma mwina mukudabwanso ngati nkhani zina m'gulu la anthu zokhudza izi ndi zoona kapena nthano chabe. Chifukwa chake, tiyeni tikambirane momveka bwino za izi lero ndikuphunzira zomwe tiyenera kuchita kuti titeteze thanzi la mtima wathu. Uwu ndi mwayi wabwino woyesa chidziwitso chanu pang'ono.
Bodza 1: Palibe kugwirizana pakati pa kupsinjika maganizo ndi cholesterol, eti?
Izi si zoona kwenikweni. Ngakhale kuti kafukufuku wowonjezereka akufunika kuti pakhale mgwirizano wachindunji pakati pa kupsinjika maganizo ndi kuchuluka kwa cholesterol m'thupi, pali mgwirizano wosalunjika, koma wamphamvu kwambiri pakati pa ziwirizi.
Mwachidule, zili motere. Tangoganizirani tsiku lomwe muli ndi ntchito yambiri ndipo muli ndi nkhawa zambiri. Kodi nthawi zambiri timadya chiyani tsiku limenelo? Chakudya chofulumira kudya, chokoma pang'ono, komanso chamafuta pang'ono, sichoncho? Mwina ndi mpunga wokazinga, kottu, kapena china chake chonga kudya pang'ono. Mofananamo, nkhawa ikakula kwa anthu ena, amasuta kwambiri ndipo amamwa kwambiri. Amasowanso kuchita masewera olimbitsa thupi.
Choncho, moyo wosauka umene timatsatira chifukwa cha kupsinjika maganizo ndi umene umapangitsa kuti kuchuluka kwa cholesterol m'thupi kukwere. Chifukwa chake, kuwongolera kupsinjika maganizo n'kofunika kwambiri poletsa cholesterol m'thupi.
Bodza Lachiwiri: Kodi zakudya zolembedwa kuti “Cholesterol Chochepa” ndi zabwinodi pa thanzi lanu?
Pali mbali yolondola ndi yolakwika pa izi. Kuti izitchulidwe kuti "Cholesterol Yochepa," pali lamulo lomwe limati gawo limodzi la chakudya liyenera kukhala ndi mamiligalamu osakwana 20 a cholesterol ndi magalamu awiri a mafuta okhuta.
Koma vuto ndi ili. Nanga bwanji ngati mutadya zakudya ziwiri kapena zitatu ngati zimenezo m'malo mwa chimodzi? Mafuta otsika a cholesterol ndi mafuta okhuta pang'onopang'ono amawonjezeka ndikupitirira kuchuluka komwe kumalimbikitsidwa tsiku lililonse.
Malinga ndi bungwe la American Heart Association,
- Munthu amene ali ndi matenda a mtima ayenera kudya mafuta okwana mamiligalamu 200 a kolesterolo patsiku.
- Munthu wopanda matenda a mtima koma ali ndi cholesterol yambiri ayenera kudya zosakwana mamiligalamu 300 patsiku.
Choncho, kungoyang'ana chizindikirocho sikokwanira. Kuchuluka kwa chakudya chomwe mumadya n'kofunika kwambiri .
Bodza Lachitatu: Ngati mumadya zakudya zopatsa thanzi, palibe vuto kusachita masewera olimbitsa thupi, eti?
Iyi ndi nthano chabe! Kaya mumayang'anira bwino bwanji zakudya zanu, kusachita masewera olimbitsa thupi kumakuika pachiwopsezo cha matenda a mtima. Kusachita masewera olimbitsa thupi ndi chinthu chachikulu chomwe chimayambitsa matenda a mtima.
Madokotala amalimbikitsa kuti muzichita izi kwa mphindi zosachepera 30 patsiku.Ndi kuchita masewera olimbitsa thupi komwe kumakusangalatsani. Ngati mulibe nthawi yochita mphindi 30 nthawi imodzi, musadandaule nazo. Mutha kuzigawa m'magawo 15 m'mawa ndi 15 madzulo. Chofunika kwambiri ndikuchita masewera olimbitsa thupi kamodzi patsiku. Kuyenda, kuyenda mwachangu, kukwera njinga, kusambira, chilichonse ndi chabwino.
Bodza 4: Ndi zakudya ziti zomwe zili zabwino pa cholesterol?
Ndi bodza kunena kuti "chilichonse chomwe mumagula kusitolo ndi choipa pa cholesterol." Kuwonjezera zinthu zina muzakudya zanu ndikuchotsa zina kungathandize kwambiri mtima wanu. Nayi malangizo osavuta.
| Onjezani ku chakudya (zinthu zabwino) | Chepetsani (zinthu zoyipa) momwe mungathere. |
|---|---|
| Oats: Olemera mu ulusi wosungunuka, amachepetsa cholesterol yoyipa. | Nyama yokonzedwa: soseji, mipira ya nyama, nyama yankhumba, ndi zina zotero. |
| Nsomba zamafuta: Omega-3 yomwe imapezeka mu nsomba monga salimoni, mackerel, herring, ndi mackerel ndi yabwino kwa mtima. | Zakudya zokazinga kwambiri: ma French fries, ma chips, zakudya zokazinga zokhala ndi mafuta ochepa. |
| Mtedza: Ma cashew, amondi, walnuts (osaphikidwa ndi mchere). | Zakudya zophika buledi: buledi, ma buns, makeke, mabisiketi (makamaka opangidwa ndi mafuta a kanjedza). |
| Zakudya za mkaka zopanda mafuta ambiri: yogurt, mkaka wopanda mafuta ambiri. | Zakumwa ndi zakudya zokhala ndi shuga: Zakumwa zotsekemera, tofi, chokoleti. |
| Ndiwo zamasamba ndi zipatso zatsopano: Phatikizani zambiri muzakudya zanu za tsiku ndi tsiku. | Zakudya zokhala ndi mafuta ambiri okhuta: Kugwiritsa ntchito mafuta a kokonati, mafuta a kanjedza, batala, ndi tchizi mopitirira muyeso. |
| Zakudya zokhala ndi ma sterols a zomera: Mitundu ina ya margarine ili ndi izi. | Mafuta a nyama: mafuta a nyama, mafuta a nyama. |
Kutsatira zakudya zabwinozi nthawi zina kungakhale kothandiza ngati mankhwala oletsa cholesterol. Zakudyazi zingathandize kuchepetsa LDL (Low-Density Lipoprotein) kapena cholesterol 'yoyipa' .
Bodza 5: Ana aang'ono sapeza cholesterol, eti?
Izi ndi zolakwika zoopsa kwambiri pakati pa anthu ambiri. Zoona zake n'zakuti, cholesterol imatha kuyamba kusonkhana m'mitsempha yamagazi ali aang'ono.
Chifukwa chake, bungwe la American Heart Association limalimbikitsa:
- Ngati wina m'banjamo wakhala ndi matenda a mtima ali wamng'ono kapena ali ndi mbiri ya m'banja yokhala ndi cholesterol yambiri , ndibwino kuti ana m'mabanja amenewo akayezedwe cholesterol ali ndi zaka ziwiri.
- Kuphatikiza apo, ana onenepa kwambiri kapena onenepa kwambiri ayenera kufufuzidwa kuti awone ngati ali ndi cholesterol.
Ndikofunikira kuphunzitsa ana makhalidwe abwino kuyambira ali aang'ono. Limbikitsani ana kusewera ndi kuchita masewera olimbitsa thupi kwa mphindi 30-60 patsiku, masiku osachepera 4 pa sabata. Apatseni zipatso ndi ndiwo zamasamba zosachepera 5 patsiku.
Ngakhale mutakhala kuti mulibe mbiri ya matenda a mtima m'banja mwanu, ndikofunikira kuti aliyense azipimidwa mafuta m'thupi osachepera zaka 5 zilizonse mutakwanitsa zaka 20. Mutha kuphunzira zambiri za izi kuchokera kwa dokotala wa banja lanu.
Uthenga Wopita Nawo Kunyumba
- Zizolowezi zosapatsa thanzi (kudya mosayenera, kusachita masewera olimbitsa thupi) zomwe zimachitika chifukwa cha kupsinjika maganizo zimatha kuwonjezera kuchuluka kwa cholesterol m'thupi lanu.
- Kungoti chakudya chimalembedwa kuti "Cholesterol Chochepa" sizikutanthauza kuti muyenera kuchidya pang'onopang'ono. Samalani ndi kuchuluka kwa chakudya chomwe mumadya.
- Ngakhale mutadya zakudya zabwino, kuchita masewera olimbitsa thupi tsiku ndi tsiku n'kofunika kwambiri kuti mtima wanu ukhale wathanzi.
- Phatikizani zakudya monga oats, nsomba yamafuta, mtedza, ndiwo zamasamba, ndi zipatso muzakudya zanu. Pewani zakudya zokonzedwa kale komanso zokazinga kwambiri.
- Ngakhale ana aang'ono akhoza kukhala ndi cholesterol yambiri. Ndikofunikira kufunafuna upangiri wa dokotala, makamaka ngati m'banja mwanu muli matenda a mtima kapena ngati mwanayo ali ndi kunenepa kwambiri.
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