Kudya ndi cholesterol

Cholesterol ndi lipid (mtundu wa mafuta) omwe amapezeka mu selo iliyonse ya thupi, makamaka ochuluka mu ubongo, chiwindi ndi magazi. Cholesterol imathandiza kwambiri pokonza njira zofunika, mwachitsanzo, popanga maselo, kupanga mahomoni ndi chimbudzi. Thupi la munthu palokha limapanga cholesterol chofunikira, koma chikhoza kupezeka mopitirira muyeso, kudya chakudya chodzaza ndi mafuta.

Kukula kwa mlingo wa cholesterol kungabweretse mavuto, mwachitsanzo, kuopsa kwa matenda a mtima, kupwetekedwa mtima. Cholesterol chapamwamba chimayambitsa mapangidwe a koleselesi m'mitsuko, yomwe mawonekedwe a thrombi amawonekera. Ngati thrombus ikuphulika ndikulowa m'magazi, ikhoza kuyambitsa ziwiya za ziwalo zofunika kwambiri, ndipo zingayambitse matenda a mtima.

Anthu odwala angathe kudya 300 mg ya mafuta m'thupi tsiku lililonse, komanso anthu omwe ali ndi matenda a mtima mpaka 200 mg.

Ngati ndi kotheka, mlingo wa cholesterol m'magazi umachepetsedwa mothandizidwa ndi chakudya chapadera. Zakudya zoterezi zimatha kuchepetsa kuchuluka kwa kolesterol ngakhale popanda kugwiritsa ntchito mankhwala apadera.

Ndi zakudya zopatsa mafuta m'thupi

Ndipotu, zonse zili zophweka pano - ndikofunikira kuchepetsa kudya kwa mafuta a chiweto ndi cholesterol cha chakudya m'thupi. Kuti muchite izi, muyenera kutsatira malamulo awa:

1. Mitundu yomwe imapatsa mafuta ambiri m'thupi ndi nkhumba, zonunkhira, mafuta a mkaka, zakudya zophika mafuta, margarine, kokonati ndi mafuta a mpendadzuwa, caviar ya nsomba, mayonesi, soseji ndi soseji. Chakudya chawo chiyenera kukhala chochepa kwambiri. Muyeneranso kuiwala za zakudya zamtundu uliwonse komanso zakudya zolimbitsa thupi.
2. Ndibwino kuti mutengere zakudya zonse zokazinga ndi zophika kapena zophika, pali zipatso ndi ndiwo zamasamba. Phatikizani zakudya zanu mulibe tirigu wambiri wa cholesterol.
3. Kashi ikhoza kuphikidwa ndi zipatso zouma, popanda kuwonjezera mafuta. Makamaka ayenera kulipira oatmeal, omwe amachepetsa mafuta m'thupi, ndipo amapereka thupi ndi kuchuluka kwa amino acid ndi kufufuza zinthu. Ndi zofunika kudya oatmeal pa chopanda kanthu m'mimba.
4. Nyama ikhoza kudyedwa ndi nkhuku kapena mthunzi. Gawo la nyama sayenera kukhala oposa magalamu 100 mu mawonekedwe okonzeka. Mukhoza kudya nkhuku kapena mchere wosaposa 2 pa sabata. Khungu la nkhuku liyenera kuchotsedwa, chifukwa lili ndi mafuta ambiri.
5. Pa masiku otsala, konzani nsomba. Mafuta omwe ali mu nsomba ndi osatulutsidwa ndi polyunsaturated mafuta acids, omwe amathandiza thupi kuthana ndi zotsatira zoopsa za cholesterol.
6. Anyezi ndi adyo amalimbikitsa kukula ndi kuyeretsa mitsempha ya magazi, makamaka ntchito yawo nthawi zonse, powonjezera saladi, ndi mbale zina.
7. Idyani maapulo angapo kapena malalanje patsiku, popeza ali ndi mavitamini olemera komanso amalimbitsa makoma a mitsempha. Mphesa zingathandizenso kuchepetsa mitsempha ya mafuta m'thupi chifukwa cha mankhwala omwe amapezeka pakhungu lake. Mwatsopano lalanje ndi karoti (kuphatikizapo wina aliyense) madzi amathandiza kuchepetsa cholesterol.
8. Tengani ndalama zochepa mu maola 3-4.
9. Kuwonjezera pa mankhwala omwe ali ndi mafuta a nyama, kolesteroloni m'magazi amachulukitsa kusuta, khofi, nkhawa ndi mowa.

Zakudya zochepetsa kolesterolini zikhoza kuimitsidwa pamene msinkhu wake umachepetsedwa ku mlingo woyenera ndi wokhazikika. Kuti muchite izi, muyenera kuyesedwa nthawi zonse kuti mudziwe kuchuluka kwa kolesterolini m'magazi, ndikuwunika.