Mukudandaula za mkulu wa cholesterol mu mwana wanu kapena wachinyamata? Simuli nokha. Ogwira ntchito zamankhwala awona kuwonjezereka kovuta kwa ma cholesterol m'maganizo a achinyamata m'zaka zaposachedwapa, kuphatikizapo kuwonjezeka kwa kunenepa kwambiri ku America.
MaseĊµera otchuka a kolesterolini achinyamata amakhala okhudzana ndi chifukwa amatha kukhazikitsa nthawi ya moyo wathanzi, kuphatikizapo chiopsezo cha matenda a mtima, matenda a mtima, kapena kupwetekedwa .
Zakudya Zowonjezera Cholesterol
Sulime Rostler, MS, RD, LDN, wodyetsa zakudya zolembedwera ku Wellesley, Massachusetts, ndi wolemba buku la Ending Nkhondo ya Chakudya .
Chofunika kwambiri, akuti Rostler, akuyang'ana zomwe zakudya zanu-komanso zakudya za ana anu zakhuta mafuta. Mafuta okhuta amakhudza kwambiri cholesterol wanu kuposa momwe cholesterol imapezera chakudya. Amapezeka mu nyama (makamaka nyama yamagazi), khungu la nkhuku, ndi mkaka wodzaza mafuta, kuphatikizapo tchizi ndi batala. Mafuta otentha, mtundu wa mafuta omwe amapezeka mu malonda ophika malonda, ndi owopsa kwambiri kwa cholesterol yanu: amachepetsa HDL, "cholesterol" chabwino, ndipo amaletsa LDL, cholesterol "choipa".
Chakudya Chochepa Cholesterol
Kuwonjezera pa kuchepetsa mafuta odzaza, pali zakudya zambiri zomwe inu ndi ana anu mungathe kuwonjezera pa zakudya zanu zomwe zimathandiza kuchepetsa mafuta m'thupi.
Izi zimaphatikizapo zipatso, ndiwo zamasamba, mbewu zonse, nyemba, zomwe zili zonse zabwino zopezeka m'magazi-gawo limodzi la zakudya zomwe zingathandize kuchepetsa cholesterol choipa. Mafuta abwino, makamaka omega-3s , amathandizanso kuchepetsa "choipa" cha LDL cholesterol. Bwezerani batala ndi canola kapena mafuta; sankhani nsomba mmalo mwa nyama zofiira kasachepera kangapo pa sabata; Gwiritsani ntchito mtedza wa nati kapena avocado pa toast.
Zimene Makolo Angachite
Pamene mukuyesera kuwonjezera zakudya za m'magazi ndi kuchepetsa zakudya zomwe zimapatsa mafuta m'thupi, zimapanga kukonzekera. Ali ndi zakudya zathanzi zomwe zimapezeka kuti zisakanikizidwe: kudula masamba nthawi yambiri kuti athe kukonzekera. Gwiritsani dzanja la yog yogurt la mafuta ochepa kwambiri: limapanga bwino zipatso za zipatso kapena masamba. Sungani zakudya zopsereza monga chips ndi zopanga zopangidwa ndi mbewu zoyengedwa; Pewani zakudya zopatsa thanzi.
Kumbukirani kuti ana a msinkhu uliwonse sayenera kulimbikitsidwa kuti adye "kapena kudya" pokhapokha ngati atayikidwa kuti adziwe ndi dokotala.