Cholesterol chokwera: zomwe muyenera kudya ndi zomwe muyenera kupewa

Zamkati

• Zomwe muyenera kupewa mukakhala ndi cholesterol yambiri
• Zakudya zizikhala bwanji
• Zoyambitsa zazikulu
• Mafuta ambiri m'mimba
• Zotsatira zotheka
• Momwe mankhwalawa amachitikira

Chakudya cha cholesterol chambiri chimayenera kukhala ndi mafuta ochepa, zakudya zopangidwa ndi shuga komanso shuga, chifukwa chakudyachi chimakonda mafuta ochuluka. Chifukwa chake, ndikofunikira kuti munthuyo azikonda zakudya zomwe zili ndi fiber, zipatso ndi ndiwo zamasamba.

Cholesterol yonse imawonedwa ngati yopanda malire ngati ili yofanana kapena yoposa 190 mg / dL ndi / kapena cholesterol (HDL) ikakhala pansi pa 40 mg / dL, ya abambo ndi amai.

Cholesterol wambiri amachititsa kuti mafuta azisungidwa pamakoma amitsempha yamagazi ndipo, popita nthawi, kutsika kwa magazi kumatha kuchitika mbali zofunika kwambiri za thupi, monga ubongo, mtima ndi impso. Kuphatikiza apo, timiyala tating'onoting'ono tomwe timamamatira pachombocho pamapeto pake timatha kumasuka ndikupanga thrombosis kapena ngakhale stroke.

Zomwe muyenera kupewa mukakhala ndi cholesterol yambiri

Pankhani ya cholesterol, ndikofunikira kusamala ndi chakudya ndikupewa zakudya zotsatirazi:

• Yokazinga;
• Zonunkhira kwambiri;
• Okonzeka ndi mtundu wina wamafuta, monga mafuta a masamba kapena mafuta amanjedza, mwachitsanzo;
• Buluu kapena margarine;
• Chofufumitsa;
• Zakudya zachangu;
• Nyama yofiira;
• Zakumwa zoledzeretsa
• Chakudya chokoma kwambiri.

Zakudya izi ndizambiri zamafuta, zomwe zimakonda kupangika kwa zikopa za atherosclerotic mkati mwa mitsempha yamagazi, zomwe zimatha kukhala ndi zovuta m'thupi.

Dziwani zambiri pazomwe simuyenera kudya chifukwa cha cholesterol muvidiyo yotsatirayi:

Zakudya zizikhala bwanji

Pankhani ya cholesterol, chakudya chiyenera kutsata cholesterol, ndipo tikulimbikitsidwa kuti chakudyacho chikhale ndi zakudya zokhala ndi mavitamini ndi michere yambiri, kuphatikiza mafuta ochepa.

Chifukwa chake, ndikofunikira kukhala ndi zakudya monga adyo, anyezi, biringanya, madzi a coconut, artichokes, mbewu za fulakesi, pistachios, tiyi wakuda, nsomba, mkaka ndi ma almond mu chakudya chanu cha tsiku ndi tsiku, mwachitsanzo, chifukwa zimathandizira kuchepetsa kuchuluka kwama cholesterol. Onani mndandanda wotsitsa cholesterol.

Zoyambitsa zazikulu

Cholesterol wambiri imachitika makamaka chifukwa chodya mafuta kwambiri komanso kukhala moyo wongokhala, chifukwa izi zimathandizira kuchuluka kwamafuta mkati mwa mitsempha, ndikuwonjezera chiopsezo cha zovuta zamtima.

Kuphatikiza apo, kuchuluka kwa cholesterol kumatha kuchitika chifukwa chomwa zakumwa zoledzeretsa, matenda ashuga osachiritsidwa ndi matenda am'magazi. Phunzirani pazomwe zimayambitsa cholesterol yambiri.

Mafuta ambiri m'mimba

Kuwonjezeka kwa cholesterol m'mimba ndikwabwino, komabe ndikofunikira kuti muwone kuchuluka kwanu pafupipafupi kuti pasakhale kuwonjezeka kwakukulu. Pofuna kuchepetsa kuchuluka kwa mafuta m'thupi mukakhala ndi pakati, pamafunika kusintha kokha kadyedwe, posankha zakudya zonenepetsa, kuphatikiza pakuchita masewera olimbitsa thupi, monga kuyenda.

Ngati mayi wapakati atapezeka kuti ali ndi cholesterol yambiri asanakhale ndi pakati, ndikofunikira kusamala kwambiri ndi zakudya zake, zomwe ziyenera kukhala ndi fiber komanso vitamini C wambiri.

Zotsatira zotheka

Kuchuluka kwa mafuta m'thupi kumatha kuyambitsa matenda amtima, monga "kutsekeka" kwamitsempha, yotchedwa atherosclerosis, mapangidwe a thrombi ndi kutulutsa ma emboli. Popeza alibe zisonyezo, munthuyo amatha kudwala matenda amtima chifukwa cha thrombus yomwe idayamba chifukwa chambiri cholesterol.

Pofuna kuchepetsa zoopsa izi, tikulimbikitsidwa kuti chithandizo cha cholesterol chiyambidwe mwachangu kwambiri.

Momwe mankhwalawa amachitikira

Chithandizo cha cholesterol chambiri chitha kuchitidwa munjira zopangira zokha komanso zachilengedwe ndipo zimachitika makamaka posintha kadyedwe, ndipo munthuyo amayenera kudya zakudya zokhala ndi zipatso, ndiwo zamasamba, ndiwo zamasamba ndi nyama zowonda, monga nsomba ndi nkhuku, chifukwa Mwachitsanzo.

Kuchita masewera olimbitsa thupi katatu pamlungu ndikofunikanso pochiza cholesterol, chifukwa imakuthandizani kuti muchepetse thupi ndikuwononga mafuta omwe mwapeza, kutsitsa cholesterol mwachilengedwe komanso chiopsezo cha matenda amtima. Kuti mukhale ndi zomwe mukufuna, tikulimbikitsidwa kuti zochitikazo zizichitidwa katatu pamlungu kwa mphindi 40.

Mafuta a cholesterol akasintha, katswiri wa zamagetsi angalimbikitse kugwiritsa ntchito mankhwala ena omwe angathandize kuchepetsa cholesterol kapena kuchepetsa kuyamwa kwake. Onani mndandanda wamafuta ochepetsa mafuta m'thupi.

Onerani kanemayu pansipa ndikuphunzira momwe mungasungire cholesterol m'miyeso: