Zakudya 21 zokhala ndi cholesterol yambiri

Zamkati

• Zakudya Zomwe Zimawonjezera Cholesterol Oipa
• Zakudya Zomwe Zimachulukitsa Cholesterol Wabwino

Cholesterol amatha kupezeka muzakudya zochokera kuzinyama, monga mazira a dzira, chiwindi kapena ng'ombe, mwachitsanzo. Cholesterol ndi mtundu wamafuta omwe amapezeka mthupi omwe ndi ofunikira kuti maselo azigwira ntchito moyenera, bola ngati mikhalidwe ndiyokwanira, ndichifukwa choti cholesterol ikasinthidwa mthupi, imatha kuyimira chiopsezo chathanzi .

Zakudya zina monga avocado ndi saumoni zimathandizira kukulitsa kuchuluka kwa cholesterol, HDL, yomwe imathandiza kuteteza cholesterol, komano, chiwindi cha ng'ombe, mwachitsanzo, chimakulitsa kuchuluka kwa cholesterol yoyipa, LDL, yomwe imatha kubweretsa zovuta m'thupi . Dziwani zambiri za mitundu ya cholesterol.

Zakudya Zomwe Zimawonjezera Cholesterol Oipa

Zakudya zomwe zimawonjezera cholesterol yoyipa ziyenera kupewedwa, makamaka ndi anthu omwe ali ndi vuto la mtima, chifukwa ali ndi mafuta ambiri. Zitsanzo zina ndi izi:

• Nsomba yokazinga, nyama buledi, batala French;
• Soseji, salami, nyama yankhumba, mafuta anyama;
• Chokoleti, zakumwa za chokoleti, ma cookie ndi ma pie otukuka;
• Mkaka wonse, mkaka wokhazikika, tchizi wachikasu, kirimu wowawasa, maphikidwe ndi kirimu wowawasa, ayisikilimu ndi pudding.

Zakudya zonse zomwe zili patebulo ndi zomwe zili pamndandanda ziyenera kupewedwa ngati pali cholesterol cha LDL choposa 130 mg / dL.

Zakudya Zomwe Zimachulukitsa Cholesterol Wabwino

Zakudya zomwe zimathandizira kuchulukitsa cholesterol wabwino ndizambiri zamafuta a monounsaturated and polyunsaturated, omwe amakhala ngati ma cardioprotectors ndikukonda kuchuluka kwa cholesterol ya HDL. Zitsanzo zina ndi izi:

• Peyala;
• Mafuta a maolivi, mafuta a chimanga, mafuta a mpendadzuwa, mafuta a canola, mafuta a chiponde;
• Mtedza, maamondi, mabokosi, fulakesi, mbewu za mpendadzuwa, zitsamba;
• Salimoni, tuna, sardines;
• Anyezi adyo;
• Soy;
• Chiponde.

Kugwiritsa ntchito zakudya izi mkati mwa zakudya zopatsa thanzi, komanso kuchita masewera olimbitsa thupi pafupipafupi, kuwonjezera pakulimbikitsa kuchuluka kwa mafuta m'thupi, kumathandizanso kuchepa thupi.

Onani malangizo othandizira kutsitsa cholesterol muvidiyo yotsatirayi: