Kodi Pali Cholesterol mu Nsomba?

Zamkati

• Kodi nsomba zili ndi cholesterol?
• Kumvetsetsa cholesterol
• Chakudya ndi mafuta m'thupi
• Kodi ndibwino kudya nsomba ngati mukuwona cholesterol yanu?
• Kodi nsomba zimafanana bwanji?
• Ndiyenera kudya nsomba zochuluka motani?
• Kutenga

Chabwino, choncho cholesterol ndiyabwino ndipo kudya nsomba ndibwino, sichoncho? Koma dikirani - nsomba zina zilibe cholesterol? Ndipo mafuta enaake siabwino kwa inu? Tiyeni tiyesere kuwongola izi.

Kodi nsomba zili ndi cholesterol?

Poyamba, yankho ndi inde - nsomba zonse zimakhala ndi cholesterol. Koma musalole kuti izi zikuwopsyezeni. Zakudya zam'madzi zosiyanasiyana zimakhala ndi mafuta osiyanasiyana, ndipo zambiri zimakhala ndi mafuta omwe angakuthandizeni kuti muchepetse mafuta m'thupi lanu.

Koma tisanalowe nsomba yomwe ili ndi mafuta, tiyeni tikambirane pang'ono za cholesterol.

Kumvetsetsa cholesterol

Cholesterol ndi mafuta omwe amapangidwa ndi chiwindi chanu ndipo amapezeka m'maselo anu onse. Zimakuthandizani kukonza vitamini D, kuphwanya zakudya, ndikupanga mahomoni.

Pali mitundu iwiri ikuluikulu ya kolesterolini: low-density lipoprotein (LDL), kapena "yoyipa" cholesterol, ndi high-density lipoprotein (HDL), kapena "wabwino" cholesterol. Simukufuna kuchuluka kwa cholesterol ya LDL chifukwa imatha kudziunjikira m'mitsempha yanu, kutseka magazi, ndikupangitsa magazi kuundana. Mavutowa amatha kubweretsa zovuta zazikulu monga matenda amtima kapena stroke.

Komabe, kuchuluka kwa cholesterol ya HDL ndibwino, chifukwa cholesterol ya HDL imathandizira kutulutsa cholesterol cha LDL mumitsempha yanu.

National Institutes of Health kale idalimbikitsa ma cholesterol otsatirawa:

• Cholesterol chonse osachepera 200 milligrams pa deciliter (mg / dL)
• Cholesterol cha LDL ("choyipa"): zosakwana 100 mg / dL
• HDL cholesterol ("chabwino"): 60 mg / dL kapena apamwamba

Malangizowa adasinthidwa mu 2013 ku United States, ndipo chandamale cha LDL cholesterol chidachotsedwa chifukwa chosakwanira umboni. European Union ikugwiritsabe ntchito zolinga za LDL.

Chakudya ndi mafuta m'thupi

Zakudya zomwe mumadya zimakhudza kuchuluka kwama cholesterol, monganso momwe mumagwiritsira ntchito masewera olimbitsa thupi, chibadwa chanu, ndi kulemera kwanu. Zakudya zilizonse zomwe zili ndi cholesterol zidzawonjezera mafuta m'magazi anu, koma omwe amadyetsa kwambiri amakhuta mafuta. Mafutawa amakulitsa kuchuluka kwanu kwa LDL ndikuchepetsa milingo yanu ya HDL. American Heart Association ikukuwonetsani kuti muchepetse zosakwana 7 peresenti ya zopatsa mphamvu zanu kuchokera pamafuta okhathamira komanso ochepera 1 peresenti yamafuta amafuta.

Mafuta a Monounsaturated and polyunsaturated, komano, amawerengedwa kuti ndi mafuta "athanzi". Amawonjezera mafuta anu onse koma samayambitsa kuwonjezeka kwama cholesterol a LDL.

Kodi ndibwino kudya nsomba ngati mukuwona cholesterol yanu?

Ngati kusintha kwa zakudya ndi gawo limodzi la mapulani anu ochepetsa cholesterol yanu ya LDL, nsomba ndi njira yabwino. Ngakhale nsomba zonse zimakhala ndi cholesterol, yambiri imakhala ndi omega-3 fatty acids. Awa ndi mafuta ofunika kwambiri omwe angakuthandizeni kuti mukhale ndi mafuta abwino pochepetsa ma triglyceride. Angathandizenso kukulitsa milingo yanu ya HDL.

Thupi lanu silimatha kupanga omega-3 fatty acids ofunikira, chifukwa chake muyenera kuwapeza pachakudya chomwe mumadya. Omega-3s ndiofunikira pamagulu osiyanasiyana amthupi ndi ubongo ndipo amaganiziridwanso kuti amakhudza kusangalala komanso kupweteka. Salmon, trout, ndi tuna, komanso walnuts ndi flaxseed, onse ndi magwero abwino a omega-3 fatty acids.

Kuphatikiza apo, nsomba zambiri zimakhala ndi mafuta ochepa komanso osakanikirana, ndipo ambiri amakhala opanda mafuta.

Zonsezi zanenedwa, mwina mungakhale mukuganiza za shrimp, yomwe ili ndi 161 mg ya cholesterol mu 3 ounce yotumikira. Ngati muli ndi mafuta ambiri, dokotala akhoza kukulangizani kuti mupewe nkhanu. Ngati ndi choncho, muyenera kutsatira malangizo a dokotala. Koma kumbukirani kuti kafukufuku wasonyeza kuti kuwonjezeka kwa milingo ya HDL kuchokera pakudya shrimp kungapose chiopsezo kuchokera pakukwera kwa milingo ya LDL. Dziwani zambiri za izi m'nkhaniyi yonena za shrimp, cholesterol, ndi thanzi lamtima.

Kodi nsomba zimafanana bwanji?

M'munsimu muli nsomba zomwe mungaganizire kuphatikiza pazakudya zanu. Gawo lirilonse ndi ma ola atatu, ndipo onse amakonzekera mafuta ochepa, monga kukazinga kapena kukazinga. Kuwotcha nsomba kwanu kumawonjezera mafuta ndi cholesterol. Ngati mumasaka nsomba, gwiritsani ntchito mafuta omwe alibe mafuta ambiri, monga mafuta a avocado.

Ndiyenera kudya nsomba zochuluka motani?

American Heart Association imalimbikitsa kuti anthu azidya nsomba kangapo kawiri pamlungu. Amanena kuti azigwiritsa ntchito 3.5-ounce, makamaka nsomba zazikulu mu omega-3 fatty acids monga saumoni, hering'i, kapena trout.

Pali nkhawa ina yokhudza amayi apakati omwe amatenga mercury yochuluka kuchokera ku nsomba zomwe amadya. Amayi apakati amayenera kuchepetsa kugwiritsira ntchito tuna mpaka ma ouniki 6 omwe amatumikiridwa katatu pamwezi, ndikuchepetsa ma cod mpaka kasanu ndi kamodzi pamwezi, malinga ndi National Resources Defense Council.

Kutenga

Nsomba zonse zimakhala ndi cholesterol, koma imatha kukhala gawo la chakudya chopatsa thanzi. Chosangalatsa ndichakuti, palinso umboni wosonyeza kuti, kupatula nsomba, ndizothandiza kuthana ndi chiopsezo chamatenda. Kuti mupeze zakudya zabwino zomwe mungadye kuti muthane ndi thanzi lanu komanso mafuta m'thupi, kuphatikiza nsomba, lankhulani ndi dokotala wanu. Amatha kukupatsani chitsogozo, kapena atha kukutumizirani kwa katswiri wazakudya, yemwe angakupangireni mapulani azakudya zanu.