Shuga ndi Cholesterol: Kodi Pali Kulumikizana?

Zamkati

• Kafukufuku Amalumikiza Shuga ndi Matenda a Mtima
• Kulamulira Kudyetsa Kwa Shuga Wanu

Tikaganiza za zakudya zomwe zimakulitsa mafuta m'thupi, nthawi zambiri timaganizira za mafuta olemera. Ndipo ngakhale zili zowona kuti zakudya izi, limodzi ndi mafuta ambiri opatsirana, zimawonjezera mafuta oyipa (LDL) a cholesterol kuposa ena, sizinthu zokhazokha zofunika kuzisamalira.

Anthu aku America amadya supuni 20 za shuga tsiku lililonse, pafupifupi, malinga ndi American Heart Association (AHA). Zachidziwikire, kuchuluka kwa zakumwa kumasiyana malinga ndi munthu, koma palibe kukayika konse kuti zopatsa mphamvu izi zimakhudza thanzi lathu.

Kafukufuku Amalumikiza Shuga ndi Matenda a Mtima

Kafukufuku wina amatchulidwa kawirikawiri monga kutsimikizira zotsatira za shuga pamagulu a cholesterol. Ofufuzawo adapeza kuti kumwa shuga kumabweretsa zikwangwani zingapo zamatenda amtima.

Adatsimikiza kuti anthu omwe amamwa shuga wowonjezera amakhala ndi cholesterol "yabwino" yotsika, kapena lipoprotein (HDL) yochulukirapo. HDL imagwira ntchito kuti itenge mafuta owonjezera "oyipa", kapena otsika kwambiri a lipoprotein (LDL), ndikupita nayo ku chiwindi. Chifukwa chake, tikufuna milingo yathu ya HDL ikhale yokwera.

Anapezanso kuti anthuwa anali ndi milingo yayikulu yama triglycerides. Chimodzi mwazinthuzi zitha kukulitsa chiopsezo cha matenda amtima.

Triglycerides ndi mtundu wamafuta pomwe kuchuluka kumawonjezeka mukatha kudya. Thupi lanu likusunga ma calories omwe simukuwagwiritsa ntchito ngati mphamvu pakadali pano. Pakati pa chakudya, mukafuna mphamvu, ma triglycerides amamasulidwa m'maselo amafuta ndikuzungulira m'magazi. Malinga ndi chipatala cha Mayo, mukuyenera kuti mukhale ndi milingo yayikulu ya triglyceride ngati mungadye zambiri kuposa zomwe mumawotcha, komanso ngati mumamwa shuga, mafuta, kapena mowa wambiri.

Monga cholesterol, ma triglycerides samasungika m'magazi. Amayenda mozungulira mitsempha yanu, pomwe amatha kuwononga makoma a mitsempha ndikupangitsa atherosclerosis, kapena kuuma kwa mitsempha. Izi ndizoopsa za matenda a stroke, matenda a mtima, ndi matenda a mtima.

Kulamulira Kudyetsa Kwa Shuga Wanu

Malangizowo amalimbikitsa kuti musapezeko 10 peresenti ya zopatsa mphamvu zanu kuchokera ku shuga, kapena ngakhale kutsika ndi 5%, mpaka. AHA nawonso amalimbikitsa kuti azimayi asamapeze zopitilira 100 patsiku tsiku lililonse kuchokera ku shuga wowonjezera, komanso amuna osapitirira ma calories 150 - ndiwo supuni 6 ndi 9, motsatana. Tsoka ilo, ndizochepera kwambiri kuposa zomwe amalingalira kuti anthu ambiri aku America akupeza tsopano.

Mwakuwona, ma jellybeans akulu 10 ali ndi ma calories 78.4 ochokera ku shuga wowonjezera, kapena pafupifupi magalamu 20 a shuga (ma supuni 4), omwe amakhala pafupifupi gawo lanu lonse ngati ndinu mkazi.

Phunzirani kuzindikira shuga pamalemba azakudya. Shuga sangalembedwe nthawi zonse pamakalata azakudya. Zosakaniza monga manyuchi a chimanga, uchi, shuga wa chimera, manyuchi, manyuchi, zotsekemera za chimanga, ndi mawu aliwonse otsiriza "ose" (monga glucose ndi fructose) amawonjezeredwa shuga.

Pezani zolowa m'malo zoyenera. Osati onse olowa m'malo mwa shuga amapangidwa ofanana, ndipo ena ali ndi zoopsa zawo. Stevia ndi chotsekemera chodzala chomera chomwe ndichowonadi chenicheni cha shuga, mosiyana ndi agave ndi uchi, womwe uli ndi mamolekyulu a shuga.

Monga momwe mumayang'anira kumwa kwanu, zopatsa mphamvu, ndi mafuta okhutira, muyenera kuwunika momwe mumamwa shuga. Palibe cholakwika ndi kuchitidwa kwakanthawi, koma zotsatira za shuga zitha kukhala zovuta pamtima panu.