Zakudya Zokhala ndi Cholesterol Zambiri Zomwe Ziyenera Kudyedwa Mosamala

Pali mfundo zina zofunika kuziganizira za moyo wathanzi. Kusunga mafuta a kolesterolini ndikuwongoleranso ndi gawo la moyo wathanzi. Ngakhale kuti kafukufuku waposachedwapa apeza kuti zotsatira za zakudya pa cholesterol ndizochepa, zakudya zomwe zili ndi cholesterol yambiri ziyenera kudyedwa mosamala.

Kodi Zakudya Zimakulitsa Cholesterol?

Cholesterol ndi phula yomwe imapezeka m'thupi lathu komanso m'zanyama monga nyama, mazira ndi mkaka. mahomoni anu, Vitamini DZimagwira ntchito yofunika kwambiri pakupanga ndulu yofunikira pakugaya chakudya ndi mafuta. Cholesterol ndiyofunikira ku selo lililonse m'thupi lathu. Amapereka mphamvu ndi kusinthasintha kwa ma membrane a cell. Chiwindi chimatulutsa cholesterol yonse yomwe thupi lathu limafunikira kuti ligwire ntchito, koma cholesterol imapezekanso kudzera muzakudya zanyama.

Mukadya cholesterol kudzera m'chakudya, thupi mwachibadwa limabwezera pochepetsa kuchuluka kwa cholesterol yomwe imapanga. Mosiyana ndi zimenezi, mafuta a m’zakudya akakhala otsika, thupi limawonjezera kupanga mafuta m’thupi ndipo nthaŵi zonse limasunga milingo yokwanira ya chinthu chofunika kwambiri chimenechi. 25% yokha ya cholesterol m'dongosolo imachokera ku zakudya. Zina zonse zimapangidwa ndi chiwindi. Kafukufuku wasonyeza kuti cholesterol m'zakudya sichikhudza kwambiri ma cholesterol m'thupi.

Komabe, pali mfundo yofunika kuidziwa apa. Pali mitundu iwiri ya cholesterol m'thupi lathu: cholesterol yabwino (HDL) ndi cholesterol yoyipa (LDL). Ngakhale kuti cholesterol yabwino imakhala yothandiza, cholesterol yoyipa imakhala yovulaza. Cholesterol woyipa ndi mafuta ochuluka omwe amatsogolera ku matenda amtima ndikuyambitsa kutsekeka. Chifukwa chake, mulingo wa cholesterol wa LDL uyenera kulamulidwa. 

Ngakhale kuti zotsatira za zakudya pa cholesterol ndizochepa, pali zakudya zina zomwe, chifukwa ndi zovulaza, zimatha kuyambitsa kuwonjezeka kwa cholesterol choipa.

Mwachitsanzo, nyama yofiira, zakudya zokazinga, ndi mkaka wamafuta ambiri okhala ndi mafuta a saturated zingawonjezere cholesterol ya LDL. Zakudya zofulumira komanso kumwa mchere wambiri zimathanso kukulitsa cholesterol. Tsopano tiyeni tiwone zakudya zomwe zimachulukitsa cholesterol yoyipa.

Zakudya zokhala ndi cholesterol yambiri

1.Nyama Yofiira

Nyama yofiira, yomwe ili ndi mafuta ambiri, imatha kuchulukitsa cholesterol. Ndikofunika kuchepetsa kudya kwake.

2.Mazira Yolk

Dzira yolkChifukwa cha kuchuluka kwa cholesterol m'thupi, kudya kwake kuyenera kukhala kochepa kapena njira zina ziyenera kugwiritsidwa ntchito.

3.Giblets

offalZakudya zokhala ndi cholesterol yambiri. Choncho, iyenera kudyedwa pang'onopang'ono.

4.Batala

Butter ndi chinthu chomwe chimakhala ndi mafuta odzaza ndipo chimalumikizidwa ndi kuchuluka kwa cholesterol. Samalani kugwiritsa ntchito mafuta ena abwino.

5. Nkhono

ShirimpiNkhono monga oyster, oyster ndi mussels zili ndi cholesterol. Ndikofunikira kuti muchepetse kumwa kwanu.

6.Chiwindi

Chiwindi ndi imodzi mwa nyama zomwe zimakhala ndi cholesterol yambiri. Samalani kuti muzigwiritsa ntchito moyenera pokumbukira kuchuluka kwa cholesterol.

7.Mayonesi

Chifukwa chokhala ndi mafuta ambiri, mayonesi ali ndi cholesterol yambiri. M'pofunika kudya pang'ono.

8.Chikopa cha Turkey kapena chikopa cha nkhuku

Khungu la Turkey ndi nkhuku zili ndi mafuta ambiri. Ndikofunikira kusankha nkhuku yopanda khungu kapena nkhuku kuti muchepetse cholesterol yanu.

9.Mafuta a Zinyama

Mafuta a nyama monga mafuta a ng'ombe ndi mafuta a nkhosa ayenera kudyedwa mosamala chifukwa ali ndi cholesterol yambiri.

10.Mtedza

Mtedza monga walnuts, amondi ndi ma hazelnuts ali ndi mafuta ambiri ndipo amatha kukhala ndi cholesterol.

11.Full Cream Dairy Products

Mkaka wokhala ndi mafuta ambiri, yoghuti ndi tchizi zili ndi mafuta ambiri komanso cholesterol. Sankhani njira zopanda mafuta kapena zopanda mafuta.

12. Zakudya Zopanda Nkhawa

Zakudya zopanda thanzi monga tchipisi, crackers, ndi maswiti zingayambitse cholesterol kukwera chifukwa ali ndi mafuta ochulukirapo komanso mafuta odzaza.

13. Zokazinga

Zakudya zokazinga zimatha kukhala ndi mafuta a trans, omwe amatha kukweza cholesterol. Choncho, m'pofunika kudya zakudya zokazinga ngati n'kotheka.

14.Zakumwa

Zakumwa zoledzeretsa komanso zakumwa zoledzeretsa zimatha kukhala ndi zotsatira zoyipa pa cholesterol, ngakhale zilibe mafuta ambiri kapena shuga. Chifukwa chake, sungani zomwe mumadya.

15.Chakudya chofulumira

Ma hamburgers amatumizidwa m'malo odyera zakudya zachangu, nuggetZakudya monga zokazinga za ku France zimakhala ndi mafuta ambiri ndipo zimagwirizanitsidwa ndi cholesterol yambiri.

Njira Zachilengedwe Zotsitsa Cholesterol

Njira zachilengedwe zomwe mungagwiritse ntchito kuchepetsa cholesterol ndi:

1. Zakudya zopatsa thanzi: Pangani zakudya zoyenera komanso zathanzi podya zakudya zopanda mafuta m'thupi. M’malo mwa nyama yofiira, sankhani nyama zopanda mafuta ochepa monga nkhuku, nsomba ndi Turkey. Idyani mbewu zosayeretsedwa, nyemba, masamba, zipatso ndi mafuta abwino (monga mafuta a azitona, avocado, hazelnuts, walnuts).

2. Idyani zakudya zamafuta: PhalaOnjezani zakudya zokhala ndi fiber zambiri monga mpunga, mpunga wabulauni ndi tirigu pazakudya zanu. Fiber imateteza thanzi la mtima pochepetsa cholesterol yoyipa.

3. Tengani omega-3 fatty acids: Omega-3 fatty acids ndiwothandiza pa thanzi la mtima komanso amathandizira kuchepetsa cholesterol. Amapezeka muzakudya monga nsomba (nsomba zamafuta monga salimoni, mackerel, sardines), mtedza, mbewu za chia ndi njere za fulakisi.

4. Chepetsani zakudya zamafuta ndi zophikidwa bwino: Chepetsani kapena kuthetseratu zakudya zokazinga, zakudya zopanda thanzi, nyama zophikidwa ndi zakudya zomwe zili ndi mafuta osinthika kuchokera muzakudya zanu.

5. Muzichita masewera olimbitsa thupi nthawi zonse: Pochita masewera olimbitsa thupi osachepera mphindi 150 pa sabata, mutha kukulitsa mulingo wa cholesterol wa HDL (wabwino) ndikutsitsa LDL (yoyipa) cholesterol.

6. Osasuta: Kusuta kumawonjezera mafuta a kolesterolini ndipo kumawonjezera chiopsezo cha matenda a mtima. Ngati mumasuta, pezani chithandizo kuti musiye.

7. Pewani kapena kuchepetsa mowa: Kumwa mowa mopitirira muyeso kungayambitse kuchuluka kwa triglyceride ndi kuchuluka kwa cholesterol. Moyenera, amuna sayenera kumwa mowa wosapitirira mayunitsi a 2 patsiku ndipo amayi sayenera kumwa mowa wosapitirira 1 unit patsiku.
Chifukwa;

Dziwani kuti pali zinthu zambiri zomwe zimakhudza kuchuluka kwa cholesterol. Mwa kuwunika momwe mumadyera, titha kupewa zakudya zomwe zili ndi cholesterol yayikulu ndikukhala ndi moyo wathanzi. 

Gwero: 1, 2, 3, 4