Zomwe Muyenera Kuchita Ngati Zakudya Zochepa-Carb Zikuwonjezera Cholesterol Yanu

Zamkati

• Kuwonongeka - Kodi Mulingo Wanu Ndi Wokweradi?
• Mavuto Azachipatala Omwe Atha Kuchulukitsa Cholesterol
• Chotsani Khofi Wopewera Bullet Pazakudya Zanu
• Sinthanitsani Mafuta Okhuta Ndi Mafuta a Monounsaturated
• Ikani Ketosis ndipo Idyani Zakudya Zochulukirapo, Zakudya Zenizeni
• Tengani Uthenga Wanyumba

Zakudya zochepa za carb ndi ketogenic ndizabwino kwambiri.

Iwo ali ndi phindu lomveka, lomwe lingakhale lopulumutsa moyo kwa matenda ena owopsa kwambiri padziko lapansi.

Izi zimaphatikizapo kunenepa kwambiri, mtundu wa 2 shuga, matenda amadzimadzi, khunyu ndi ena ambiri.

Zomwe zimayambitsa matenda amtima zimayamba kusintha kwambiri, kwa anthu ambiri (, 2, 3).

Malinga ndi kusintha kumeneku, zakudya zamafuta ochepa ayenera amachepetsa matenda a mtima.

Koma ngakhale izi zitakhala kuti zoopsa zimawonjezeka pafupipafupi, pakhoza kukhala anthu ena mwa magawo omwe amakula bwino, ndi ena omwe amawona zoyipa.

Zikuwoneka kuti pali kagawo kakang'ono ka anthu omwe amakumana ndi mafuta owonjezera mafuta, makamaka chakudya cha ketogenic kapena mafuta apamwamba kwambiri a paleo.

Izi zikuphatikiza kuwonjezeka kwa Total ndi LDL cholesterol… komanso kuchuluka kwa zotsogola (ndi zambiri zofunika kwambiri) zolemba monga nambala ya LDL.

Zachidziwikire, ambiri mwa "zoopsa" izi adakhazikitsidwa potengera zakudya zapamwamba kwambiri za ku carb, zopatsa mphamvu kwambiri ku Western ndipo sitikudziwa ngati zingakhudze chakudya chochepa kwambiri chomwe chimachepetsa kutupa ndi oxidative nkhawa.

Komabe… ndibwino kukhala otetezeka kuposa chisoni ndipo ndikuganiza kuti anthuwa akuyenera kuchitapo kanthu kuti achepetse milingo yawo, makamaka iwo omwe ali ndi mbiri ya banja yamatenda amtima.

Mwamwayi, simukuyenera kudya zakudya zopanda mafuta, kudya mafuta a veggie kapena kutenga ma statins kuti muchepetse milingo yanu.

Zosintha zina zosavuta kuchita bwino ndipo mudzapezabe zabwino zonse zamafuta ochepa otsika-carb.

Kuwonongeka - Kodi Mulingo Wanu Ndi Wokweradi?

Kutanthauzira manambala a cholesterol kumakhala kovuta.

Anthu ambiri amadziwa cholesterol ya Total, HDL ndi LDL.

Anthu omwe ali ndi HDL ("abwino") amakhala ndi chiopsezo chochepa cha matenda amtima, pomwe anthu omwe ali ndi LDL ("oyipa") amakhala ndi chiopsezo chowonjezeka.

Koma chithunzi chowona ndichovuta kwambiri kuposa "chabwino" kapena "choyipa" ... "choyipa" LDL chimakhala ndi ma subtypes, makamaka kutengera kukula kwa tinthu.

Anthu omwe ali ndi tinthu tating'ono ta LDL amakhala pachiwopsezo chachikulu chodwala matenda amtima, pomwe omwe ali ndi tinthu tating'onoting'ono tambiri amakhala pachiwopsezo chochepa (4, 5).

Komabe, sayansi tsopano ikuwonetsa kuti chofunikira kwambiri kuposa zonse ndi nambala ya LDL (LDL-p), yomwe imayesa angati Tinthu ta LDL timayandama m'magazi anu ().

Chiwerengerochi ndi chosiyana ndi ndende ya LDL (LDL-c), yomwe imayeza zingati cholesterol mafuta anu a LDL amayenda mozungulira.Izi ndi zomwe zimayezedwa kwambiri pamayeso amtundu wa magazi.

Ndikofunikira kuti izi ziyesedwe bwino kuti mudziwe ngati mulidi ndi china chilichonse chokhudza.

Ngati mungathe, dokotala wanu akuyese LDL-p (nambala ya LDL)… kapena ApoB, yomwe ndi njira ina yoyezera nambala ya LDL.

Ngati cholesterol chanu cha LDL chokwanira, koma nambala yanu ya LDL ndiyabwino (yotchedwa discordance), ndiye kuti mwina mulibe nkhawa ().

Pa chakudya chochepa cha carb, HDL imakonda kupita kumtunda ndi triglycerides pansi, pomwe Total ndi LDL cholesterol imakhalabe yofanana. Kukula kwa tinthu kwa LDL kumawonjezeka ndipo nambala ya LDL imayamba kutsika. Zinthu zonse zabwino (, 9).

Komanso… izi ndi zomwe zimachitika pafupifupi. Pakati pazigawozi, zikuwoneka kuti anthu ochepa omwe ali ndi chakudya chochepa kwambiri cha ketogenic AMAKHALA okwanira mu cholesterol, LDL cholesterol ndipo Nambala ya LDL.

Palibe upangiri uliwonse m'nkhaniyi womwe uyenera kuonedwa ngati upangiri wazachipatala. Muyenera kukambirana izi ndi dokotala musanasinthe.

Kumbukirani kuti Sindikutanthauza kuti zakudya zamafuta ambiri kapena zamafuta ochepa "ndizoyipa."

Izi zimangotanthauza chitsogozo chazovuta zamagulu ang'onoang'ono a anthu omwe ali ndi vuto la cholesterol pa chakudya chochepa kwambiri cha carb ndi / kapena paleo.

Sindinasinthe malingaliro anga pankhani yazakudya zochepa. Ndimadyabe chakudya chotsika kwambiri cha carb ndekha ... chakudya chosakhala cha ketogenic, chakudya chenicheni chotsika ndi carb pafupifupi 100 magalamu a carbs patsiku.

Kumapeto kwa tsikulo, zakudya zamafuta ochepa amakhalabe athanzi labwino kwambiri ndipo maubwino a FAR amaposa zoyipa zomwe anthu ambiri amachita, koma gulu laling'ono la anthu lingafunike kusintha zina ndi zina kuti madyedwe awathandize.

Chodabwitsa ichi chikufotokozedwa mwatsatanetsatane pano ndi Dr. Thomas Dayspring, m'modzi mwa akatswiri odziwika bwino padziko lonse lapansi (chipewa kwa Dr. Axel Sigurdsson): Lipidaholics Anonymous Case 291: Kodi kuchepa thupi kungapangitse lipids?

Ngati mukufuna kukumba mu sayansi kumbuyo kwa cholesterol chodabwitsachi pachakudya cha ketogenic, werengani nkhaniyi (muyenera kulemba ndi akaunti yaulere).

Tsoka ilo, sikuti aliyense akhoza kukhala ndi zolemba zapamwamba ngati LDL-p kapena ApoB zoyesedwa, chifukwa mayesowa ndiokwera mtengo ndipo sapezeka m'maiko onse.

Pazochitikazi, cholesterol chosakhala HDL (Cholesterol - HDL) ndichizindikiro cholondola chomwe chitha kuwerengedwa pagulu lokhala ndi lipid (,).

Ngati Non-HDL yanu itakwezedwa, ndiye chifukwa chake mungatengepo mbali kuti muchepetse.

Gulu laling'ono la anthu limakhala ndi mafuta owonjezera pa mafuta ochepa, makamaka ngati ali ndi ketogenic komanso mafuta ambiri. Izi zikuphatikizapo LDL yokwera, Yopanda HDL ndi zolembera zofunika monga nambala ya LDL.

Mavuto Azachipatala Omwe Atha Kuchulukitsa Cholesterol

Ndikofunikanso kuthana ndi zovuta zamankhwala zomwe zimatha kuyambitsa cholesterol. Izi zilibe chochita ndi zakudya zomwe.

Chitsanzo chimodzi cha izi chimachepetsa chithokomiro. Pamene chithokomiro chimagwira poyerekeza ndi mulingo woyenera, cholesterol yonse ndi LDL imatha kukwera (,).

China choyenera kuganizira ndi kuonda ... mwa anthu ena, kuonda kungakulitse cholesterol cha LDL kwakanthawi.

Ngati milingo yanu ikukwera panthawi yomwe mumachepa mwachangu, mungafune kudikirira miyezi ingapo ndiyeseni muyeso wanu ukakhazikika.

Ndikofunikanso kuthana ndi chibadwa monga Familial Hypercholesterolemia, yomwe imazunza pafupifupi 1 mwa anthu 500 ndipo imadziwika ndi cholesterol yambiri komanso chiwopsezo chachikulu cha matenda amtima.

Zachidziwikire, pali zosiyana zambiri zobisika pakati pathu zomwe zitha kudziwa mayankho athu pazakudya zosiyanasiyana, monga mitundu ina ya jini yotchedwa ApoE ().

Tsopano popeza zonsezi sizichitika, tiyeni tiwone zina njira zotheka zomwe mungatenge kuti muchepetse mafutawo.

Onetsetsani kuti mulibe vuto lililonse lazachipatala kapena zamoyo zomwe zingakupangitseni kukhala ndi cholesterol yambiri.

Chotsani Khofi Wopewera Bullet Pazakudya Zanu

Khofi "Bulletproof" ndiyotsogola kwambiri m'magulu otsika kwambiri a carb ndi paleo.

Zimaphatikizapo kuwonjezera supuni 1-2 zamafuta a MCT (kapena mafuta a coconut) ndi supuni 2 za batala mukapu yanu yam'mawa.

Sindinadziyese ndekha, koma anthu ambiri amati imalawa zokoma, zimawapatsa mphamvu ndikupha chilakolako chawo.

Chabwino ... Ndalemba zambiri za khofi, mafuta okhathamira, batala ndi mafuta a coconut. Ndimawakonda onse ndipo ndikuganiza kuti ali ndi thanzi labwino.

Komabe, ngakhale kuchuluka "kwachizolowezi" kwa china chake ndikwabwino kwa inu, sizitanthauza kuti kuchuluka kwakukulu kuli bwino.

Maphunziro onse omwe akuwonetsa kuti mafuta okhutira alibe vuto wabwinobwino kuchuluka… ndiye kuti, ndalama zomwe munthu wamba amadya.

Palibe njira yodziwira zomwe zimachitika mukayamba kuwonjezera chachikulu kuchuluka kwa mafuta odzaza ndi zakudya zanu, makamaka ngati mukudya m'malo mwa zakudya zina zopatsa thanzi. Izi sizinthu zomwe anthu adasintha.

Ndamvanso malipoti ochokera ku ma carb ocheperako a carb (Dr Spencer Nadolsky ndi Karl Nadolsky. Iwo anali ndi odwala otsika kwambiri omwe ali ndi cholesterol yochulukirapo yomwe milingo yawo idakhazikika atasiya kumwa khofi wopewera zipolopolo.

Ngati mumamwa khofi wopewera zipolopolo ndipo muli ndi mavuto a cholesterol, ndiye choyamba zomwe muyenera kuchita ndikuyesa kuchotsa izi pazakudya zanu.

Yesani kuchotsa khofi wazipolopolo pazakudya zanu. Izi zokha zitha kukhala zokwanira kuthana ndi vuto lanu.

Sinthanitsani Mafuta Okhuta Ndi Mafuta a Monounsaturated

M'maphunziro akulu kwambiri komanso apamwamba kwambiri, mafuta okhutira samalumikizidwa ndi kuwonjezeka kwamatenda amtima kapena kufa ndi matenda amtima (, 16, 17).

Komabe… ngati muli ndi vuto la cholesterol, ndibwino kuyeserera m'malo mwa ena mafuta omwe mukudya ndi monounsaturated mafuta.

Kusintha kosavuta kumeneku kungathandize kutsitsa magawo anu.

Kuphika ndi mafuta m'malo mafuta ndi kokonati mafuta. Idyani mtedza wambiri ndi ma avocado. Zakudya zonsezi ndizodzaza ndi mafuta a monounsaturated.

Ngati izi zokha sizigwira ntchito, ndiye kuti mungafune kuyamba kuyika m'malo mwa nyama yamafuta yomwe mumadya ndi nyama yotsitsika.

Sindingathe kutsindika mafuta a azitona okwanira… mafuta owonjezera a azitona omwe ali namwali ali ndi maubwino ena ambiri athanzi lamtima lomwe limapitilira cholesterol.

Zimateteza ma LDL tinthu tating'onoting'ono, timachepetsa kutupa, timathandizira magwiridwe antchito a endothelium ndipo amathanso kutsitsa kuthamanga kwa magazi (, 19,,).

Ndizachidziwikire kuti ndi chakudya chapamwamba pamtima ndipo ndikuganiza kuti aliyense amene ali pachiwopsezo cha matenda amtima akuyenera kuti azigwiritsa ntchito mafuta a azitona, ngakhale cholesterol yake ili pamwamba kapena ayi.

Ndikofunikanso kudya nsomba zamafuta zomwe zili ndi Omega-3 fatty acids, kamodzi pamlungu. Ngati simungathe kapena osadya nsomba, onjezerani ndi mafuta m'malo mwake.

Mafuta a Monounsaturated, monga omwe amapezeka mumafuta a maolivi, ma avocado ndi mtedza, atha kukhala ndi vuto lotsitsa kwa cholesterol poyerekeza ndi mafuta odzaza.

Ikani Ketosis ndipo Idyani Zakudya Zochulukirapo, Zakudya Zenizeni

Pali kusamvetsetsana komwe kumakhalapo kuti chakudya chochepa kwambiri chimayenera kukhala ketogenic.

Ndiye kuti, ma carbs ayenera kukhala otsika mokwanira kuti thupi liyambe kupanga ma ketoni kuchokera mu mafuta acids.

Zakudya zamtunduwu zimawoneka kuti ndizothandiza kwambiri kwa anthu omwe ali ndi khunyu. Anthu ambiri amanenanso kuti amapeza zotsatira zabwino, zamaganizidwe ndi thupi, akakhala mu ketosis.

Komabe… kuletsa pang'ono kwa carb kumatha kuwonedwa kuti ndi kotsika kwambiri.

Ngakhale kulibe tanthauzo lomveka, chilichonse mpaka magalamu 100-150 patsiku (nthawi zina chokwera) chitha kuwerengedwa kuti ndi chakudya chochepa kwambiri.

Ndizotheka kuti anthu ena amawona cholesterol ikuwonjezeka akakhala mu ketosis, koma amasintha akamadya zokwanira basi carbs kupewa kupita ketosis.

Mutha kuyesa kudya zipatso za 1-2 patsiku… mwina mbatata kapena mbatata ndi chakudya chamadzulo, kapena zakudya zazing'ono monga mpunga ndi oats.

Kutengera ndi thanzi lanu la kagayidwe kachakudya komanso zokonda zanu, mutha kungotengera mtundu wapamwamba wa paleo m'malo mwake.

Izi zitha kukhalanso chakudya chopatsa thanzi, monga zikuwonetsedwa ndi anthu omwe amakhala ndi moyo wautali ngati a Kitavans ndi a Okinawans, omwe amadya ma carbs ambiri.

Ngakhale ketosis imatha kukhala ndi maubwino ambiri, sichinthu cha aliyense.

Njira zina zachilengedwe zochepetsera mafuta m'thupi zimaphatikizapo kudya zakudya zokhala ndi michere yambiri yosakanikirana kapena wowuma wowuma, komanso kutenga chowonjezera cha niacin.

Kuchita masewera olimbitsa thupi, kugona mokwanira komanso kuchepetsa nkhawa kungathandizenso.

Tengani Uthenga Wanyumba

Palibe upangiri uliwonse m'nkhaniyi womwe uyenera kuonedwa ngati upangiri wazachipatala. Muyenera kukambirana izi ndi dokotala musanasinthe.

Kumbukirani kuti Sindikutanthauza kuti zakudya zamafuta ambiri kapena zamafuta ochepa "ndizoyipa."

Izi zimangotanthauza chitsogozo chazovuta zamagulu ang'onoang'ono a anthu omwe ali ndi vuto la cholesterol pa chakudya chochepa kwambiri cha carb ndi / kapena paleo.

Sindinasinthe malingaliro anga pankhani yazakudya zochepa. Ndimadyabe chakudya chotsika kwambiri cha carb ndekha ... chakudya chosakhala cha ketogenic, chakudya chenicheni chotsika ndi carb pafupifupi 100 magalamu a carbs patsiku.

Kumapeto kwa tsikulo, zakudya zamafuta ochepa amakhalabe athanzi labwino kwambiri ndipo maubwino a FAR amaposa zoyipa zomwe anthu ambiri amachita, koma gulu laling'ono la anthu lingafunike kusintha zina ndi zina kuti madyedwe awathandize.