Momwe Mungachepetsere Cholesterol ndi Zakudya

Zamkati

• Chidule
• Kodi cholesterol ndi chiyani?
• Kodi mankhwala a cholesterol wambiri ndi ati?
• Kodi ndingatani kuti ndichepetse cholesterol ndi zakudya?

Chidule

Kodi cholesterol ndi chiyani?

Thupi lanu limafunikira cholesterol kuti igwire bwino ntchito. Koma ngati muli ndi magazi ochuluka kwambiri, amatha kumamatira pamakoma amitsempha yanu ndikuchepetsa kapena kuwatseka. Izi zimayika pachiwopsezo cha matenda amitsempha yamatenda ndi matenda ena amtima.

Cholesterol imadutsa m'magazi pamapuloteni otchedwa lipoproteins. Mtundu wina, LDL, nthawi zina umatchedwa "cholesterol" yoyipa. Mulingo wapamwamba wa LDL umadzetsa kuchuluka kwa cholesterol m'mitsempha yanu. Mtundu wina, HDL, nthawi zina umatchedwa "wabwino" cholesterol. Imanyamula mafuta m'thupi kuchokera m'mbali zina za thupi lanu kubwerera m'chiwindi. Kenako chiwindi chako chimachotsa cholesterol mthupi lako.

Kodi mankhwala a cholesterol wambiri ndi ati?

Mankhwala a cholesterol wambiri ndi kusintha kwa moyo wathanzi komanso mankhwala. Kusintha kwa moyo kumaphatikizapo kudya moyenera, kuwongolera kunenepa, komanso kuchita masewera olimbitsa thupi.

Kodi ndingatani kuti ndichepetse cholesterol ndi zakudya?

Kusintha kwa moyo wathanzi kumaphatikizapo zakudya kuti muchepetse cholesterol yanu. DASH kudya dongosolo ndi chitsanzo chimodzi. China ndi Therapeutic Lifestyle Changes diet, chomwe chimalimbikitsa kuti

Sankhani mafuta athanzi.Muyenera kuchepetsa mafuta onse komanso mafuta. Osapitirira 25 mpaka 35% ya ma calories anu atsiku ndi tsiku ayenera kubwera kuchokera ku mafuta azakudya, ndipo zosakwana 7% zama calories anu atsiku ndi tsiku zizichokera pamafuta odzaza. Kutengera kuchuluka kwa mafuta omwe mumadya patsiku, nazi mafuta omwe muyenera kudya:

Mafuta okhuta ndi mafuta oyipa chifukwa amakweza LDL yanu (cholesterol choipa) kuposa china chilichonse pachakudya chanu. Amapezeka munyama zina, zopangidwa ndi mkaka, chokoleti, zinthu zophika, ndi zakudya zokazinga komanso zosakaniza.

Trans mafuta ndi mafuta ena oyipa; imatha kukweza LDL yanu ndikutsitsirani HDL (cholesterol yabwino). Mafuta a Trans amakhala makamaka muzakudya zopangidwa ndi mafuta ndi mafuta a hydrogenated, monga margarine wamitengo, ma crackers, ndi mafryimu achi French.

M'malo mwa mafuta oyipawa, yesani mafuta athanzi, monga nyama yowonda, mtedza, ndi mafuta osakwanira monga canola, maolivi, ndi mafuta osungunuka.

Chepetsani zakudya ndi cholesterol. Ngati mukuyesera kutsitsa cholesterol yanu, muyenera kukhala ndi zosakwana 200 mg patsiku la cholesterol. Cholesterol imapezeka mu zakudya zoyambira nyama, monga chiwindi ndi nyama zina zam'thupi, yolk mazira, nkhanu, ndi mkaka wathunthu.

Idyani zida zambiri zosungunuka. Zakudya zomwe zili ndi fiber zosungunuka zimathandizira kuti magayidwe am'mimba asatengere cholesterol. Zakudya izi zikuphatikiza

• Mbewu zonse zambewu monga oatmeal ndi oat chinangwa
• Zipatso monga maapulo, nthochi, malalanje, mapeyala, ndi prunes
• Nyemba monga nyemba za impso, mphodza, nandolo, nandolo wamaso akuda, ndi nyemba za lima

Idyani zipatso ndi ndiwo zamasamba zambiri. Kudya zipatso ndi ndiwo zamasamba zambiri kumatha kukulitsa mafuta ochepetsa mafuta m'thupi lanu. Izi, zotchedwa stanols kapena chomera sterols, zimagwira ntchito ngati ulusi wosungunuka.

Idyani nsomba zomwe zili ndi omega-3 fatty acids ambiri. Izi zidulo sizingachepetse kuchuluka kwanu kwa LDL, koma zitha kukuthandizani kukweza HDL yanu. Zitha kutetezanso mtima wanu kumagazi ndi kutupa ndikuchepetsa chiopsezo chanu chodwala matenda a mtima. Nsomba zomwe zimapatsa omega-3 fatty acids zimaphatikizapo nsomba, nsomba (zamzitini kapena zatsopano), ndi mackerel. Yesetsani kudya nsombazi kawiri pamlungu.

Chepetsani mchere. Muyenera kuyesetsa kuchepetsa kuchuluka kwa sodium (mchere) womwe mumadya osaposa mamiligalamu 2,300 (pafupifupi supuni 1 ya mchere) patsiku. Izi zimaphatikizapo sodium yonse yomwe mumadya, kaya idawonjezedwa pophika kapena patebulo, kapena yomwe ilipo kale muzakudya. Kuchepetsa mchere sikutsitsa cholesterol, koma kumachepetsa chiopsezo cha matenda amtima pothandiza kuchepetsa kuthamanga kwa magazi. Mutha kuchepetsa sodium yanu posankha mchere wambiri komanso zakudya "zopanda mchere" komanso zokometsera patebulo kapena pophika.

Chepetsani mowa. Mowa umawonjezera mafuta owonjezera, omwe angapangitse kunenepa. Kukhala wonenepa kwambiri kumakweza kuchuluka kwanu kwa LDL ndikutsitsa HDL yanu. Kumwa mowa kwambiri kumawonjezeranso chiopsezo cha matenda amtima chifukwa kumatha kukweza kuthamanga kwa magazi komanso kuchuluka kwa triglyceride. Chakumwa chimodzi ndi kapu ya vinyo, mowa, kapena zakumwa zoledzeretsa pang'ono, ndipo malingaliro ake ndi akuti

• Amuna sayenera kumwa zosaposa ziwiri zokhala ndi mowa patsiku
• Amayi sayenera kumwa chakumwa chimodzi chakumwa mowa tsiku limodzi

Zolemba zamagulu azakudya zimatha kukuthandizani kudziwa kuchuluka kwa mafuta, mafuta okhutira, cholesterol, CHIKWANGWANI, ndi sodium muzakudya zomwe mumagula.

NIH: National Heart, Lung, ndi Blood Institute