Kudya CHIKWANGWANI Kumachepetsa Cholesterol

Zamkati

• Chifukwa chiyani ulusi umathandizira kutsitsa cholesterol
• Kodi ulusi wosungunuka ndi wosungunuka ndi chiyani?

Kuchulukitsa kumwa kwa fiber tsiku ndi tsiku ndi njira yabwino yochepetsera cholesterol m'magazi ndipo, chifukwa chake, munthu ayenera kuyika ndalama pazakudya monga mbewu zonse, zipatso zopanda masamba ndi masamba.

Kuonjezera mbewu monga zitsamba, mpendadzuwa, mpendadzuwa ndi poppy ku yogurt, mwachitsanzo, ndi njira yosavuta yowonjezera kuchuluka kwa michere yomwe mumadya nthawi zonse, kukhala njira yabwino yoyendetsera cholesterol komanso kusintha matumbo.

Chifukwa chiyani ulusi umathandizira kutsitsa cholesterol

Mitambo imathandizira kuwongolera cholesterol chifukwa imanyamula ma molekyulu ang'onoang'ono amafuta kupita ku keke ya fecal, yomwe imatha kuthetsedwa mwachilengedwe ndi thupi, koma kuti mukhale ndi zotsatirapo zake ndikofunikanso kumwa madzi ambiri kapena zakumwa zomveka bwino monga tiyi wopanda tiyi kuwonetsetsa kuti Keke ya ndowe imayamba kufewa ndipo imatha kupyola m'matumbo monse, kuchotsedwa mosavuta.

Zitsanzo zina za zakudya zazitali kwambiri ndi izi:

• Masamba: nyemba zobiriwira, kabichi, beets, okra, sipinachi, biringanya;
• Zipatso: sitiroberi, lalanje, peyala, apulo, papaya, chinanazi, mango, mphesa;
• Mbewu: mphodza, nandolo, nyemba, soya ndi nandolo;
• Mitengo: tirigu wonse, oat chinangwa, nyongolosi ya tirigu;
• Zakudya zokonzeka: mpunga wabulauni, mkate wambewu, biskuti wofiirira;
• Mbewu: fulakesi, zitsamba, mpendadzuwa, poppy.

Ntchito ya ulusi wazakudya makamaka ndiyo kuyendetsa matumbo koma imaperekanso chisangalalo, imatha kusokoneza kuyamwa kwa shuga ndi mafuta, motero kukhala chida chofunikira pakulamulira kulemera, cholesterol komanso triglycerides.

Kodi ulusi wosungunuka ndi wosungunuka ndi chiyani?

Mafinya osungunuka ndi omwe amasungunuka m'madzi ndipo ulusi wosasungunuka ndi omwe samasungunuka m'madzi. Pazoyang'anira mafuta m'thupi, oyenera kwambiri ndi ulusi wosungunuka womwe umasungunuka m'madzi ndikupanga gel osakhalitsa m'mimba kwa nthawi yayitali, ndikupangitsa kuti mukhale osangalala. Izi zimamangiranso mafuta ndi shuga, zomwe zimachotsedwa mu chopondapo.

Zilonda zosasungunuka sizimasungunuka m'madzi, zimathandizira kupititsa m'matumbo chifukwa zimakulitsa kuchuluka kwa ndowe chifukwa zimakhalabe zolimba m'matumbo zomwe zimathandizira kudzimbidwa, ndikuthandizira kuchepetsa mawonekedwe a zotupa ndi kutupa kwa m'matumbo koma sizothandiza kuthana ndi cholesterol .

Njira yabwino yodyera kuchuluka kwa ma fiber omwe amathandiza kuchepetsa cholesterol ndi kudzera muzowonjezera zowonjezera monga Benefiber, mwachitsanzo.