Kuchotsa Kutentha ndi Kutsika Cholesterol Wanu Ndi Zakudya Zino
Pamene mtima wanu ukuvulazidwa - kudzera mu kusuta, matenda a mtima, kuthamanga kwa magazi - thupi lanu lingayambe kuyankhidwa kotupa. Izi zingachititse kuti mitsempha yanu ikhale yokhazikika m'mitsempha yanu, yomwe ikuthandizira ku matenda kapena mtima wochuluka. Mwamwayi, mukhoza kuthana ndi kutupa ndi zakudya zathanzi, ndikuthandizani kuchepetsa cholesterol yanu, mwa kusungira zakudya zomwe ziri pansipa.
Nyemba
Nyemba sizingakhale zotsutsana ndi zotupa, koma zimakhalanso zowonjezera zowonjezera mapuloteni, mavitamini, ndi mavitamini B. Nyemba ndizosavuta m'malo mwa nyama mu tacos, chili, soups ndi zakudya za ku Italy.
"Ndikulimbikitsa makasitomala kuti azidya nyemba ndi nandolo pamadyerero awo, makamaka nyemba zakuda, zomwe zili ndi ubwino wambiri wathanzi," akutero Malinda D. Cecil, MS, RD, Instructor ndi Dietetic Programs Director ku Yunivesite ya Maryland Eastern Shore. "Nyemba zimakhala ndi mchere wochuluka komanso zowonongeka-zimakukhudzani kwambiri, ndizochokera ku mapuloteni otsika kwambiri ndipo ali ndi cholesterol - nyemba ndi zakudya zabwino kwambiri," adatero Cecil.
Mbewu Zonse
Zipatso zonse , monga barele, bulgur, oats, quinoa ndi rye, zili ndi mbali zonse ndi zakudya za mbewu yawo yoyambirira (mosiyana ndi mbewu zosungunuka, zomwe nthambi ndi nyongolotsi zachotsedwa).
Jessica Butcher, RD, yemwe ndi katswiri wa zakudya ku Grand Haven, Michigan, anati: "Zonsezi zimathandiza kuti thupi lanu likhale ndi mphamvu zotetezera kuti musamawonongeke."
"Malinga ndi malangizo a Zakudya za 2015 ku America, mungapeze malo ogwiritsira ntchito zakudya zamtunduwu mwa kudzaza theka la mbale yanu ndi zipatso, kotala limodzi ndi mbewu zonse, komanso kotsiriza ndi mapuloteni oonda."
Nsomba Zabwino
Odwala ambiri omwe ali ndi cholesterol kwambiri amadziwa kuti nsomba "ndi yabwino kwa inu," koma dzifunsani chifukwa chake.
Mavitamini omega-3 eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA) ayenera kuyamika chifukwa cha nsomba zambiri za nsomba. Mafuta awa amachepetsa kutupa.
"Ndilimbikitsa kuti EPR ndi DHA zikhale zogwiritsidwa ntchito pochokera ku Omega-3 mafuta monga nsomba za madzi ozizira, saumoni, mackerel kapena sardine," anatero Beth Ellen DiLuglio, MS, RD, wophunzitsira chakudya cha Florida.
Mazira
Mazira sangakhale chakudya choyamba chomwe mumaganizira za thanzi labwino, koma makamaka pali chifukwa chodyera, makamaka omwe amadzitamandira mafuta omega-3. Malinga ndi DiLuglio, mazira onse ochokera ku nkhuku amadyetsa chakudya cha omega-3 chomwe chinkatumizidwa chidzapereka omega-3s mu yolk. "Mafuta a yolk amakupatsanso vitamini D, E, ndi B12." Komabe, ndi bwino kuchepetsa mazira tsiku limodzi, popeza amaperekanso mafuta odzaza ndi zakudya, zomwe zimayambitsa matenda a mtima.
Zonunkhira
Mafuta ndiwo chitsimikizo chosalephereka cha zakudya zotsutsa-zotupa. Kuwonjezera zonunkhira ndi njira yofulumira, yopanda kuphika yopititsa patsogolo chakudya chopatsa thanzi.
Dijuglio analemba kuti: "Thambo ndi ginger ndi zokometsera ziwiri zotsutsa ndi zotupa zomwe zingagwiritsidwe ntchito m'malo ambiri, saladi ndi ma salasi."
Zakudya Zamakono ku Flavonoids (monga anthocyanins ndi quercetin)
Flavonoids ndi mankhwala omwe amapezeka m'maapulo, zipatso za citrus, anyezi, soya ndi ma soya (ie tofu, mkaka wa soya, edamame), khofi ndi tiyi.
Zakudya zimenezi sizitanthauza kuti kutupa komatu kungakhale kukula kwa chifuwa. Angathandizire kuti chitetezo cha mthupi chitetezedwe m'thupi mwathu, malinga ndi DiLuglio.
Zakudya Zamakono ku Polyphenols
Polyphenols ndi mankhwala (monga ellagic acid ndi resveratrol) amapezeka mu zipatso za zipatso, maapulo, mbewu zonse, tiyi wobiriwira, mphesa, vinyo, zipatso, ndi mtedza. Zingateteze kutupa, koma chitetezeni khansa ndikupanga monga antioxidants.
Zotsatira:
Phunziro laumwini Melinda Cecil 4/30/11
Kufunsana Kwawo Jessica Butcher 4/30/11
Mafunso Omwe Amakambirana Nawo Beth Ellen DiLuglio 4/30/11