Kodi Ndiyenera Kukhala ndi Cholesterol Yochuluka Motani Tsiku Lililonse Kuti Ndikhale Wathanzi?

Zamkati

• Malangizo ake ndi ati?
• Zakudya zomwe muyenera kudya ndikupewa kuti muchepetse cholesterol
• Komwe kumapezeka
• Zakudya zopanda mafuta
• Zakudya zokhala ndi mafuta
• Kumvetsetsa kuchuluka kwa mafuta m'thupi ndi mafuta omwe amapezeka muzakudya
• Malangizo
  
• Zomwe muyenera kuyang'ana pamakalata azakudya zabwino
• Kutumikira kukula
• Kuwerengera kwa kalori
• Kuchuluka kwa patsiku
• Mafuta, cholesterol, ndi sodium
• Carbs, fiber, shuga, ndi mapuloteni
• Mavitamini ndi mchere
• Mawu am'munsi

Chidule

Potsatira malangizo azakudya, madokotala amalimbikitsa kuti musadye ma milligrams (mg) a cholesterol wazakudya patsiku - 200 mg ngati muli pachiwopsezo chachikulu cha matenda amtima. Koma mu 2015, malangizowo adasintha.

Tsopano, palibe malire omwe angakulimbikitseni kuchuluka kwa mafuta omwe mumadya. Koma nkofunikabe kusamala ndi chakudya chimene umadya kuti mafuta a thupi lako azikhala athanzi.

Madokotala tsopano akulangizani kuti muchepetse kuchuluka kwamafuta okhutira, mafuta opatsirana, komanso shuga wowonjezera pazakudya zanu. Muyeneranso kuyang'anitsitsa kuchuluka kwa mafuta m'thupi chifukwa zakudya zomwe zili ndi mafuta ambiri mumakhala mafuta ambiri.

Kusintha kwa chitsogozo kumachitika chifukwa cha kafukufuku yemwe akuwonetsa kuti cholesterol yodyera payokha siyowopsa ndipo siyimathandizira kukulitsa kwama cholesterol amthupi mwanu. Cholesterol ndi chinthu chachilengedwe chomwe chimapangidwa mthupi lanu ndipo chimapezeka muzakudya zopangidwa ndi nyama. Ndi mafuta, mafuta omwe amayenda m'magazi anu.

Thupi lanu limafunikira cholesterol yothandizira kupanga ma cell ndikupanga mahomoni ena. Thupi lanu limatulutsa cholesterol yonse yomwe imafunikira m'chiwindi komanso matumbo kuchokera ku mafuta, shuga, ndi mapuloteni.

Koma mavuto amabwera mukamadya mafuta ochuluka kwambiri komanso osakanikirana. Izi zimapangitsa chiwindi chanu kutulutsa mafuta ochulukirapo a LDL ("oyipa"), omwe amatha kulowa m'mitsempha. Pachifukwa ichi, akatswiri amalimbikitsa kupewa kupezeka kwamafuta palimodzi ndikuchepetsa mafuta osakwanira kuchuluka kwa kalori yanu.

Kwa wina amene amadya ma calories 2,000 patsiku, amenewo akhoza kukhala 200 calories (22 gramu) kapena ochepera amafuta odzaza patsiku. Malangizo aposachedwa kwambiri ndi American Heart Association (AHA) ndikuti muchepetse mafuta osungika mpaka 5% kapena 6% yokha yama calories anu tsiku lililonse.

Chifukwa cha chakudya cha calorie 2,000 patsiku (kalori / tsiku), zitha kukhala pafupifupi 100 mpaka 120 calories kapena pafupifupi 11 mpaka 13 magalamu.

Kafukufuku akuwonetsanso kuti shuga wowonjezera umakhudzidwa ndi cholesterol ndipo umawonjezera chiopsezo cha matenda amtima. AHA imalimbikitsa ma supuni opitilira 6 (100 calories) a shuga wowonjezera kwa azimayi, ndi masupuni 9 (ma calories 150) a amuna.

Pitirizani kuwerenga kuti mudziwe zambiri za malangizo atsopano a cholesterol ndi mafuta, komanso zakudya zomwe muyenera kusamala.

Malangizo ake ndi ati?

Izi zikukhazikitsa malangizo otsatirawa azakudya kuti mafuta anu azikhala otsika kwambiri:

Phunzirani zambiri za kusiyana pakati pa mafuta odzaza ndi osakwanira.

Zakudya zomwe muyenera kudya ndikupewa kuti muchepetse cholesterol

Komwe kumapezeka

Cholesterol chomwecho chimapezeka kokha mu zakudya zopangidwa ndi nyama, kuphatikizapo:

• nyama
• zopangidwa ndi mkaka
• nsomba
• mazira a dzira
• batala

Shrimp imakhala ndi cholesterol yambiri koma mafuta ochepa kwambiri. Onani chifukwa chake mungasangalale ngati gawo la chakudya chopatsa thanzi.

Zakudya zopanda mafuta

Palibe cholesterol mu zakudya monga:

• zipatso
• masamba
• mbewu
• mtedza

Izi ndizonso gawo la chakudya chopatsa thanzi choyenera.

Zakudya zokhala ndi mafuta

Zakudya zomwe zili ndi mafuta ochulukirapo ndipo ziyenera kuchepetsedwa ndizo:

• nyama yofiira ndi nkhumba
• zinthu zophikidwa, monga makeke ndi makeke
• tchizi
• pizza
• ayisi kirimu
• nyama zosinthidwa, monga masoseji
• zakudya zokazinga

Zakudya zokhala ndi mafuta osapatsa thanzi, omwe ayenera kupewedwa, ndi monga:

• zakudya zokazinga
• zakudya zopakidwa m'matumba okhala ndi "ma hydrogenated mafuta" pamndandanda wazowonjezera
• zinthu zophikidwa, monga makeke, ma pie, ndi makeke
• margarine
• tizilombo tating'onoting'ono tating'onoting'ono
• chisanu

Zakudya zomwe zimakhala ndi mafuta osapatsa thanzi, omwe muyenera kudya, ndi awa:

• maolivi, chiponde, canola, safflower, ndi mafuta a mpendadzuwa
• mapeyala
• mtedza wambiri, koma makamaka mtedza
• mbewu zambiri, kuphatikiza mpendadzuwa, chia, ndi nthanga za hemp

Kumvetsetsa kuchuluka kwa mafuta m'thupi ndi mafuta omwe amapezeka muzakudya

Nazi zitsanzo za zakudya komanso kuchuluka kwa mafuta ndi mafuta omwe mungapeze:

Zonsezi pamwambapa zimachokera ku USDA's. Izi ndi zitsanzo zochepa chabe za kuchuluka kwa mafuta m'thupi ndi mafuta omwe amapezeka mchakudya chanu. Nazi zakudya zowonjezera mafuta kuti musangalale nazo.

Malangizo

• Samalani mafuta okhutira ndi osinthira pamalemba anu azakudya, komanso shuga wowonjezera. Zomwe mumadya ndizochepa. Osapitirira 10 peresenti ya zopatsa mphamvu zanu tsiku lililonse ziyenera kubwera kuchokera ku mafuta okhathamira kapena shuga wowonjezera.
• Osadandaula za kudya cholesterol yokwanira. Thupi lanu limapanga zokwanira ngati mumadya kapena ayi.
• Idyani mafuta athanzi, osakwaniritsidwa. Yesani kuchotsa batala ndi maolivi owonjezera osaphika pophika, mugule nyama yocheperako, komanso tizakudya tosakaniza ndi mtedza ndi mbewu m'malo mwa batala la ku France kapena zakudya zosakaniza.

Zomwe muyenera kuyang'ana pamakalata azakudya zabwino

Zolemba zamagulu azakudya zimakuwuzani kuchuluka kwa michere kapena mafuta aliwonse pachinthucho, kutengera kukula komwe akutumizira. Manambala ndi magawo amalembedwa pazakudya za kalori 2,000 / tsiku. Mudzapeza chikwangwani kumbuyo kwa zinthu zolembedwa mmatumba, zamzitini, kapena zam'mabotolo zomwe zimati "Zambiri Zokhudza Zakudya."

Umu ndi momwe mungawerenge lembalo moyenera:

Kutumikira kukula

Choyamba, mudzafuna kulabadira kukula kwakutumikirako. Zinalembedwa mwachindunji pansi pa "Nutrition Facts" zolimba. Zomwe zili pansipa zalembedwa kukula kwake, komwe sikungakhale chidebe chonsecho. Mwachitsanzo, kukula kwake kungakhale 1/2 chikho kapena 18 osokoneza.

Pakati pa 2018 ndi 2020, opanga chakudya ambiri amalembetsa kuti akhale ndiutumiki woyenera kwenikweni. Kwa zinthu zina, atha kukhala ndi gawo lachiwiri lowonetsa zomwe zili phukusi kapena chakudya.

Kuwerengera kwa kalori

Chotsatira, muwona kuchuluka kwa kalori pamtengo wotumikirayo, kuphatikiza kuchuluka kwa ma calories omwe amachokera ku mafuta.

Kuchuluka kwa patsiku

Kumanja kwa chizindikirocho, kuchuluka kwa tsiku ndi tsiku kumakuwuzani kuchuluka kwa mafuta kapena michere iliyonse pachakudyacho imayimira, potengera kalori 2,000 / chakudya cha tsiku. Oposa 20 peresenti amaonedwa kuti ndiwokwera ndipo 5 peresenti kapena ochepera amaonedwa kuti ndi otsika.

Mafuta, cholesterol, ndi sodium

Mafuta onse, mafuta okwanira, cholesterol, ndi sodium adatchulidwa koyamba. Izi ndi mfundo zomwe mukufuna kuchepetsa ndikuwunika mosamala.

Carbs, fiber, shuga, ndi mapuloteni

Zakudya zamadzimadzi, mavitamini, shuga, ndi mapuloteni amagawidwa kachiwiri. Mukufuna kuwonetsetsa kuti mukudya michere yambiri tsiku lililonse kuti muchepetse cholesterol.

"Shuga wowonjezera" adzalembedwanso pamakalata osinthidwa azakudya.

Mavitamini ndi mchere

Mavitamini ndi mchere adatchulidwa komaliza. Izi ndizofunikira zomwe nthawi zambiri mumafuna kuti muzilimbikitsanso.

Mawu am'munsi

Pomaliza, muwona mawu am'munsi omwe akukufotokozerani kuchuluka kwa zakudya zomwe muyenera kuzilemba mukamadya 2,000- kapena 2,500 kalori / tsiku.

Kudziwa zomwe muyenera kuyang'ana - komanso komwe mungapeze chakudya chanu - ndichinthu chofunikira kuti mafuta anu azisungunuka kwambiri komanso kuti mtima wanu ukhale wathanzi.