Pansi pa LDL ndi HDL yamphamvu, pezani zakudya zomwe muyenera kudya
Mwinamwake mwamva kuti zakudya zokazinga za mitundu yonse, mafuta a hydrogenated, ndi mkaka wambiri wa mafuta mkaka ndi mabomba a cholesterol omwe amapewa bwino, osati osati okha omwe amawona cholesterol awo. American Heart Association amalimbikitsa kuti aliyense aziletsa zakudya izi, popeza zili ndi mafuta odzaza ndi odzaza, mtundu "woipa" umene umadzutsa cholesterol cha LDL ndipo umatsogolera ku zomangira zomangira m'mitsempha.
Koma bwanji za otchedwa "wathanzi" mafuta? Kodi pali chinthu chonchi?
Mafuta Obwino
Mu mawu, mwamtheradi. Monga momwe ziliri ndi zosankha zomwe zimayambitsa cholesterol yanu yoipa, pali zakudya zokhala ndi moyo wathanzi zomwe zimadzutsa HDL (mtundu wabwino wa cholesterol), ndi kuchepetsa LDL, kukutetezani bwino ku matenda a mtima ndi kukwapulidwa. Chakudya pamapeto a foloko yanu ndi champhamvu. Ndipo ngati mumakonda katemera, zipatso zamtengo wapatali zomwe zimapanga saladi kapena masangweji, mumasangalala kumva kuti ndi mafuta owonjezera a HDL!
Kodi HDL N'chiyani?
HDL, kapena mkulu-high -ensity lipoprotein , ndi chitetezo cholesterol chimene chimanyamula cholesterol choipa kutali ndi mitsempha ndi chiwindi chomwe chimatha kuphwanya ndi kuchotsedwa m'thupi. Pamene HDL yanu ili pamwamba (60 mg / dl kapena apamwamba ikuwoneka ofunika kwa amuna ndi akazi), chiopsezo cha mtima wanu kapena matenda a mtima ndi otsika. Pamene HDL yanu ili yochepa (kwa amayi osakwana 50 mg / dl, kwa amuna osachepera 40 mg / dl), mwayi wanu wodwala matenda a mtima kapena matenda a mtima akuwonjezeka.
1. Kutaya
Mafupa ndi gwero labwino la monounsaturated fatty acids, lomwe limalimbikitsa HDL ndi LDL yochepa. Mu phunziro la 2015 lomwe linafalitsidwa mu Journal of the American Heart Association, kudya kagawo kamodzi pa tsiku pamene kudya zakudya zolimbitsa thupi kunagwiritsidwa ntchito ndi kugwa kwa 13.5 mg / dL mu cholesterol choipa, kapena ma LDL.
Miyeso yambiri yamagazi inathandizidwanso m'magulu omwe adadya kapepala tsiku lililonse, kuphatikizapo mafuta ambiri m'thupi, triglycerides, LDL yaing'onoting'ono, cholesterol osati HDL, ndi ena.
Kukonzekera Tip: Mafupa ali ndi makilogalamu 235 pa chikho (146 g), kotero kugawa gawo ndikofunika. Kuti mukhale ndi sandwich yokondweretsa "California", yesetsani ½ ya peyala yamalokosi ndi letesi, phwetekere, ndi anyezi mu-size-size, pita. Onjezerani phulusa la mandimu ndi supuni imodzi ya flavored hummus (horseradish, mandimu, kapena adyo) podula.
2. Antioxidant-Rich Foods
Phunziro la 2016 lofalitsidwa mu nyuzipepala la Nutrients linasonyeza kuti zakudya zowononga antioxidant zinayambitsa mazinga a HDL mogwirizana ndi triglycerides. Zakudya za antioxidant zimaphatikizapo chokoleti chamdima, zipatso, beets, kabichi wofiirira, mphesa zofiira, kale, sipinachi, tsabola wofiira, ndi zipatso zina ndi masamba.
Kukonzekera Tip: Kuti mukhale ndi HDL-kupititsa patsogolo, kadzutsa kowonjezera mankhwala ophera antioxidant, yesetsani kupanga smoothie yomwe ili ndi zipatso, kale kapena sipinachi, mapuloteni, ndi mkaka wopanda mkaka monga mkaka wa amondi.
3. Zakudya Zambiri za Niacin
Niacin (vitamini B3) imakhulupirira kuti imayambitsa cholesterol kupanga thupi. Ngakhale kuti mankhwalawa amathandiza kwambiri kuonjezera HDL, zimakhala ndi zotsatirapo monga kusuntha, kuyabwa, ndi kupweteka mutu, kotero kuti mungafune kulingalira zakudya zowonjezera zakumwa zomwe mumadya.
Niacin imapezeka kwambiri mu bokosi la crimini, chifuwa cha nkhuku, halibut, phwetekere, laisi ya Roma, zopatsa chakudya, ndi tirigu.
Kukonzekera Tip: Zomwe zimapangidwa ndi crimini bowa zimakondweretsa chakudya chilichonse. Mukhozanso kuwagwiritsira ntchito ndikugwiritsira ntchito ngati nkhuku kapena zakudya zam'madzi.
4. Oatmeal
Kafukufuku wosaneneka wasonyeza kuti nthawi zonse ntchito ya oats imathandizira kuchepetsa cholesterol chonse ndi LDL ("choipa" cholesterol), koma sichitsitsa cholesterol cha HDL.
Kukonzekera Tip: Kuwonjezera sinamoni pansi ndi ½ imodzi ya walnuts (7 shelled halves) imapanga kadzutsa la oatmeal ngakhale wathanzi kwambiri.
5. Zofiira Nsomba
Phunziro la 2014 lofalitsidwa m'nyuzipepala PLoS One linapeza kuti zakudya zokhudzana ndi zakudya kuphatikizapo nsomba, makamaka nsomba zamphongo, zinawonjezeka kukula kwa HDL particles, zomwe zingathandize kuthetsa kayendedwe katsulola m'thupi lonse. American Heart Association imalimbikitsa kudya nsomba kawiri pa sabata, makamaka mitundu yomwe ili ndi mafuta omega-3, monga salimoni, nthata, ndi herring. Kutumikira kumatengedwa ngati ma ola 3.5.
Kukonzekera Tip: Chomera cha amondi chodulidwa chimaphatikizapo, mochulukirapo, omega-3s ku chakudya chilichonse cha nsomba.
Kumbukirani kuti kusintha kwa zakudya kumagwirizana ndi zosankha za moyo wa kolesterolini wathanzi. Zochita masewera olimbitsa thupi, kulemera ndi kupeŵa kusuta zonse zimapangitsa kuti muyeso wa kolera wa HDL wapamwamba . Kumbukirani kuti kusintha kwakung'ono kungapangitse zotsatira zazikulu.
> Zotsatira:
> Andon, Mark B., Anderson, James W. State Opaleshoni: Oatmeal-Cholesterol Connection: Zaka 10 Pambuyo pa American Journal of Lifestyle Medicine 2008 2: 51-57.
> Zotsatira za Nthenda Zonse, Nsomba ndi Mabilberries pa Zojambula Zamadzimadzi a Seramu ndi Lipid Kutumiza Mapuloteni Zochitika: Kuyesedwa Kwambiri. PLoS One . 2014 February.
> Kim K, Vance TM Chun OK. Kuchuluka Kwambiri kwa Antioxidant Mphamvu kuchokera ku Zakudya ndi Zowonjezera Kumayanjanitsidwa ndi Pang'ono Pakati pa Magazi Atherogenic ku US Adults. Mavitamini. 2016 January.
> Li Wang, Peter L. Bordi, Jennifer A. Fleming, Alison M. Hill, Penny M. Kris-Etherton. Zotsatira za Zakudya Zambiri Zozizira ndi Zopanda Phokoso pa Lipoprotein Nambala Nambala, Kukula ndi Magulu Akuluakulu Oposa Olemera ndi Omwe Akuluakulu: Mlandu Wosasinthika, Wowonongeka. Journal of the American Heart Association. 2015 January
> American Heart Association's Food and Lifestyle Recommendations. 2015 August.
> Chipatala cha Mayo Clinic. Niacin ikhoza kupatsa cholesterol zabwino. 2014 August.