Zakudya Zam'mwamba za Cholesterol Zachotsedwa Pazakudya Zazakudya

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Sungani mafuta! Kuyambira lero, pali gulu latsopano lazakudya zolakwika m'tawuni: Zakudya zomwe zili ndi mafuta ambiri m'thupi sizingathenso kuwonedwa ngati zowopsa pazaumoyo, malinga ndi lipoti lochokera ku Komiti Yowalangizira Za Zakudya. (Kodi Tiyeneradi Kuthetsa Nkhondo ya Mafuta?)

"Komiti sikuti imangosintha upangiri wawo wokhudza kuopsa kwa kuchuluka kwa mafuta m'thupi la LDL, koma ikuwunikanso cholesterol m'zakudya monga 'chopatsa thanzi,'" akufotokoza motero Penny Kris-Etherton, Ph.D., RD, pulofesa wa zakudya pazakudya. Pennsylvania State University komanso wolankhulira American Heart Association.

Choyamba, tikulankhula za mitundu iwiri ya cholesterol pano. Cholesterol wamagazi (onse a HDL, kapena "abwino" cholesterol, ndi LDL, kapena "cholesterol" choyipa), amapezeka m'magazi anu, ndipo milingo yopanda thanzi imatha kuyambitsa matenda amtima kapena sitiroko. Izi ndizosiyana ndi cholesterol yodyera, yomwe ndi gawo lomwe limapezeka muzakudya monga mazira a dzira, nyama yofiira, ndi tchizi.

Ndi lingaliro lolakwika lalikulu kuti cholesterol yazakudya imakhudza kuchuluka kwa cholesterol m'magazi - kafukufuku atatsimikizira izi, akufotokoza Jonny Bowden, Ph.D., wolemba buku la Nthano Yaikulu Ya Cholesterol. (Ndi chiyani chinanso chomwe chatsutsidwa molakwika? Zakudya 11 Zomwe Ndi Zoyipa Zomwe Sizili Zoyipa Kwa Inu.)> Pali umboni wamphamvu kwambiri wokhudzana ndi mafuta okhathamira ndi mafuta opititsa patsogolo m'magazi a cholesterol wamagazi-okwanira kutsimikizira malingaliro azakudya apano kuti muchepetse zonsezi kuti mtima wanu ukhale wathanzi, a Kris-Etherton akufotokoza. (Funsani Dokotala Wodyetsa: Kodi Ndiyenera Kudyetsa Mafuta Angati?)

M'malo mwake, kuchotsa zakudya zokhala ndi cholesterol yayikulu pagulu lomwe lakhudzidwa kungathandize thanzi lanu. "Cholesterol wamafuta amakonda kupezeka muzakudya zomwe sizinakonzedwe ndipo zili ndi michere yambiri, zomwe zimawapangitsa kukhala abwino kwambiri kwa inu," akuwonjezera Bowden. Mazira, mwachitsanzo, ali ndi michere yambiri yomwe imathandizira ubongo wanu ndi thanzi la maso, osanenapo, ndi gwero lalikulu la mapuloteni.

Ngakhale gulu silinatulutse lipoti lake lomaliza pakadali pano, likhala ndi malingaliro ofanana ndi omwe akukonza, malinga ndi The Washington Post. Komitiyi idzatumiza malangizowo omaliza ku Dipatimenti ya Zaumoyo ndi Ntchito za Anthu ndi Dipatimenti ya Zamalonda ku U.S.

Mpaka pamenepo, ndi njira iti yabwino yosungitsira cholesterol yabwino m'magazi? "Anthu akuyenerabe kukonzekera zakudya zopatsa thanzi ndi zakudya zosiyanasiyana zochokera m'magulu onse a zakudya, kuphatikizapo zakudya za cholesterol-koma, monga magulu onse a zakudya, osati mopitirira malire," akutero Kris-Etherton. (Ndipo idyani kwambiri Zipatso Zabwino Kwambiri Zakudya Zamtima Wathanzi.) Onaninso mopitilira zomwe mumadya: Kupanikizika, kusuta, ndi kunenepa kwambiri ndizomwe zimayambitsa cholesterol yambiri kuposa cholesterol yomwe imapezeka molakwika, Bowden akuwonjezera.

Chilungamo chimaperekedwa-tsopano ndi omelet ya dzira ndi tchizi. (Kuti mumve zambiri pazakudya zabwino, tsitsani mtundu wathu waposachedwa wamagazini opanda digito!)

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