Kodi mayeso anu aposachedwa a magazi asonyeza kuti cholesterol yanu yakwera pang'ono? Ndizachilendo kumva mantha pang'ono komanso kuda nkhawa izi zikachitika. Tonse tamva kuti cholesterol yambiri imawonjezera chiopsezo chanu cha matenda a mtima. Koma nkhani yabwino ndi yakuti ichi ndi chinthu chomwe tingathe kuwongolera. Mutha kuchepetsa LDL (Low-Density Lipoprotein) yanu, yomwe ndi yoopsa m'thupi lanu, ndikuwonjezera milingo yanu ya HDL (High-Density Lipoprotein) , yomwe ndi yothandiza m'thupi lanu. Chomwe muyenera kuchita ndikungosintha pang'ono moyo wanu.
Kumbukirani, izi sizinthu zomwe mungachite usiku umodzi. Yambani pang'ono kenako pitirizani ndi njira yanu. Mukayamba kutsatira zizolowezi zabwinozi, mudzawona kusiyana kwakukulu pakatha milungu pafupifupi 6. Zotsatira zake zidzasintha kwambiri pakatha miyezi itatu.
Inde, moyo si chinthu chokhacho chomwe chimatsimikizira kuchuluka kwa cholesterol m'thupi lanu. Majini anu nawonso amachita gawo. Mungafunike kumwa mankhwala kuti muwongolere cholesterol yanu. Koma zizolowezi zanu za tsiku ndi tsiku zingathandize kwambiri. Ngati mutasintha izi, mutha kuchepetsa kuchuluka kwa mankhwala omwe muyenera kumwa ndikuchepetsa chiopsezo cha zotsatirapo zoyipa.
Kotero, tiyeni tiwone momwe tingachepetsere cholesterol m'magazi ndikukhala ndi moyo wathanzi.
1. Siyani kudya zakudya zokhala ndi mafuta opangidwa ndi trans.
Mwachidule, mafuta osinthika amapangidwa mwaluso, mafuta osapatsa thanzi omwe amawonjezera kuchuluka kwa cholesterol yoyipa (LDL) ndikuchepetsa cholesterol yanu yabwino (HDL), zomwe zingakulitse chiopsezo chanu cha matenda a mtima ndi sitiroko.
Zakudya zambiri zomwe zili pamsika masiku ano, makamaka mabisiketi opakidwa m'matumba, makeke, mitundu ina ya margarine, Zakudya zokazinga nthawi yomweyo, ndi zakudya zokazinga kwambiri, zitha kukhala ndi mafuta a trans awa. Mukagula china chake kusitolo, werengani chizindikirocho. Ngati pali mawu akuti "mafuta ochepa a hydrogenated," zikutanthauza kuti ali ndi mafuta a trans. Pewani zakudya izi momwe mungathere.
2. Kuchepetsa thupi losafunikira
Simuyenera kuchepetsa thupi kwambiri kuti muchepetse cholesterol yanu. Ngati muli ndi kunenepa pang'ono, kuchepetsa makilogalamu 4-5 okha kungachepetse kuchuluka kwa cholesterol yoyipa (LDL) m'thupi lanu ndi pafupifupi 8%.
Koma ichi ndi chinthu chomwe muyenera kuchita pang'onopang'ono. Yesetsani kuchepetsa pafupifupi kilogalamu imodzi pa sabata. Kuchepetsa thupi kwambiri nthawi imodzi sikwabwino kwa thupi lanu. Lankhulani ndi dokotala wanu za kuchuluka kwa ma calories oyenera kulemera kwanu, kutalika kwanu, ndi kuchuluka kwa zochita zanu.
3. Chitani masewera olimbitsa thupi tsiku lililonse.
Kuchita masewera olimbitsa thupi kwa maola awiri ndi theka pa sabata ndikokwanira kukweza cholesterol yanu yabwino (HDL) ndikuchepetsa cholesterol yanu yoipa (LDL) ndi triglycerides. Ngati simunachitepo masewera olimbitsa thupi, yambani pang'ono. Ngakhale kuyenda mwachangu kwa mphindi 10 patsiku ndi chiyambi chabwino. Sankhani masewera olimbitsa thupi omwe mumakonda. Mwachitsanzo, kuyenda, kuthamanga, kukwera njinga, kapena kusambira. Ngati ndinu waulesi kwambiri kuti muchite nokha, lowani ndi mnzanu. Zimenezi zidzakuthandizani.
4. Onjezani ulusi muzakudya zanu
Zakudya zokhala ndi ulusi wosungunuka, monga oats, maapulo, nyemba, mphodza, nandolo, jackfruit, plantain, sipinachi, ndi nthochi, zimaletsa matupi athu kuyamwa cholesterol. Kafukufuku wasonyeza kuti kuwonjezera magalamu 5-10 a ulusi patsiku kumachepetsa kuchuluka kwa LDL cholesterol. Kudya zakudya zokhala ndi ulusi wambiri kungakuthandizeni kumva kukhuta, zomwe zingakuthandizeni kudya pafupipafupi. Koma musadye ulusi wambiri nthawi imodzi. Kuchita zimenezi kungayambitse kupweteka m'mimba ndi kutupa. Choncho onjezerani ulusi muzakudya zanu pang'onopang'ono.
| Zakudya (zambiri) | Zinthu zopewera kudya (moyenera) |
|---|---|
| Ma Oats, zipatso (maapulo, malalanje), ndiwo zamasamba (broccoli, kabichi) | Zakudya zokazinga kwambiri (ma french fries, ma patties) |
| Nyemba (nyemba, nyemba, nandolo) ndi mtedza | Nyama yokonzedwa (masoseji, mipira ya nyama) |
| Nsomba yamafuta (salmon, herring, mackerel) | Zakudya zophika buledi zomwe zili ndi mafuta osinthika (makeke ena, mabisiketi) |
| Mafuta a Azitona, Mafuta a Kokonati (ngati pakufunika) | Zakumwa zotsekemera ndi zakudya zotsekemera |
5. Zolowerani kudya nsomba.
Yesetsani kudya nsomba kawiri kapena kanayi pa sabata. Mafuta a omega-3 acid omwe ali mu nsomba ndi abwino kwambiri pamtima. Komanso, mukadya nsomba m'malo mwa nyama yofiira monga ng'ombe ndi nkhumba, mumachepetsa mafuta okhuta mu nyama yofiira. Ichi ndi chifukwa chachikulu chochepetsera cholesterol. Komabe, nsomba zina zazikulu monga shaki ndi tilefish zili ndi mercury yambiri. Izi zitha kuwonjezera chiopsezo cha matenda a mtima. Chifukwa chake idyani nsomba zazing'ono monga sardines, mackerel, ndi herring.
6. Gwiritsani ntchito mafuta a azitona
Ngati mugwiritsa ntchito mafuta a azitona m'malo mwa batala kapena margarine pophika kapena pa saladi, mutha kuchepetsa kuchuluka kwa cholesterol ya LDL ndi pafupifupi 15%. Izi zikufanana ndi zotsatira za kumwa mankhwala ochepa a cholesterol. Mafuta "abwino" omwe ali mu mafuta a azitona ndi abwino kwambiri pamtima panu. Ngati n'kotheka, sankhani mafuta a azitona "osapitirira muyeso". Chifukwa chakuti sakonzedwa bwino, ali ndi ma antioxidants ambiri.
7. Idyani mtedza.
Mtedza wambiri, monga ma cashew, ma amondi, ndi mtedza, ukhoza kuchepetsa cholesterol ya LDL. Izi zili choncho chifukwa uli ndi mankhwala otchedwa sterols . Monga ulusi, ma sterol awa amathanso kuletsa thupi kuyamwa cholesterol. Koma kumbukirani, mtedza uli ndi ma calories ambiri. Choncho musadye wambiri. Kungodya pang'ono patsiku ndikokwanira.
8. Chotsani kupsinjika maganizo
Kodi mumadziwa kuti mukakhala ndi nkhawa, kuchuluka kwa cholesterol m'thupi lanu kumatha kukwera mwadzidzidzi? Choncho khalani omasuka. Werengani buku labwino, lankhulani ndi mnzanu, mverani nyimbo, kapena chitani zina monga yoga kapena kusinkhasinkha. Zinthu izi zidzakuthandizani kuwongolera kuchuluka kwa cholesterol m'thupi lanu.
9. Onjezani zonunkhira ku chakudya
Zokometsera monga adyo, ginger, sinamoni, tsabola, ndi coriander, zomwe ndizofunikira kwambiri kukhitchini yathu, sizimangopangitsa chakudya kukhala chokoma, komanso zimathandiza kuchepetsa cholesterol. Kafukufuku wapeza kuti kudya clove imodzi kapena theka la adyo patsiku kungachepetse cholesterol ndi pafupifupi 9% . Kuwonjezera zonunkhira muzakudya kumathandizanso kuchepetsa chilakolako cha chakudya, zomwe zingathandize kuchepetsa thupi.
10. Siyani kusuta konse
Kusuta kumawonjezera cholesterol yoyipa (LDL) ndipo kumachepetsa cholesterol yabwino (HDL). Ngati musiya kusuta, kuchuluka kwa cholesterol yanu kudzakwera.Kafukufuku wina adawonetsa kuti anthu omwe adasiya kusuta adawona kuchuluka kwa cholesterol "yabwino" yawo ikukwera ndi 5% mkati mwa chaka chimodzi. Komanso, ngakhale simukusuta, kupuma utsi wosuta kungakulitse kuchuluka kwa cholesterol yoyipa. Choncho pewani malo omwe anthu amasuta.
11. Sekani bwino!
Kuseka kuli ngati mankhwala. Tikamaseka, kuchuluka kwa cholesterol yabwino m'thupi lathu kumawonjezeka. Choncho onjezerani zosangalatsa m'moyo wanu. Onerani kanema woseketsa, sangalalani ndi anzanu, sewerani ndi mwana wamng'ono. Kusunga maganizo anu osangalala ndikofunikira kwambiri kuti mukhale ndi moyo wathanzi.
Mukamachita zonsezi, ndikofunikira kupita kwa dokotala wa banja lanu kuti akakupatseni upangiri kuti mumvetse bwino kuchuluka kwa cholesterol m'magazi anu ndikupempha chithandizo ngati pakufunika kutero.
Uthenga Wopita Nawo Kunyumba
- Ngakhale kuti kuchuluka kwa cholesterol m'magazi kumawonjezera chiopsezo cha matenda a mtima, ndi chinthu chomwe tingathe kuchiletsa.
- Pewani zakudya zokonzedwa kale ndi zakudya zokazinga kwambiri zomwe zili ndi mafuta osinthika.
- Kuchita masewera olimbitsa thupi kwa maola osachepera awiri ndi theka pa sabata kungapangitse kuti munthu akhale ndi cholesterol yabwino (HDL).
- Onjezerani zakudya zokhala ndi ulusi wambiri (oats, lentils , ndiwo zamasamba, zipatso) ndi nsomba zokhala ndi omega-3 wambiri muzakudya zanu.
- Kusiya kusuta fodya kwathunthu komanso kuchepetsa nkhawa ndikofunikira kwambiri pochepetsa kuchuluka kwa cholesterol m'magazi.
- Funsani dokotala wanu musanapange chisankho chilichonse komanso kuti mudziwe bwino za thanzi lanu.
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