Pafupifupi zaka makumi awiri zapitazo, dzira losakanizidwa linakhumudwitsidwa ndi ambiri othandizira zaumoyo chifukwa cha cholesterol chawo chokhutira . Ndipotu, malangizowo anali kudya mazira atatu kapena osachepera pa sabata, ndipo osapitirira 300 mg ya mafuta m'thupi. Chifukwa, dzira lalikulu, lopanda, lalikulu limakhala ndi 210 mg ya cholesterol, kuyenerera mu dzira mu dongosolo lanu la chakudya cha tsiku ndi tsiku linali lovuta pansi pa malangizo awa.
Komabe, patapita kafukufuku wambiri pofufuza momwe zotsatira za dzira zimagwiritsira ntchito mafuta a kolesterolini, zinawonekeratu kuti mazira okhawo amachititsa kuti anthu azikhala ndi thanzi labwino kwambiri m'thupi. Ndipotu, kudya dzira limodzi pa tsiku sikunapangitse kuti munthu azikhala ndi mafuta m'thupi mwa anthu ambiri.
Chimene ofufuza anapeza chinali chakuti anthu omwe amadya mazira amadyanso nyama yankhumba, nyama, nyama yofiira, mafuta, soseji, ndi zakudya zina zomwe zimakhala ndi mafuta odzaza ndi mafuta. za kukula kwa mtima wamaganizo ngati zidawonongedwa nthawi yaitali.
Momwe Mabungwe Amachitira Kuphunzira
Chifukwa cha maphunzirowa, mabungwe ambiri azaumoyo - kuphatikizapo American Heart Association - atsegula maganizo awo omwe adayesa kudya mazira atatu pa sabata. Mazira - makamaka yolk - angakhale otsika mu cholesterol, komanso amadzaza ndi zakudya zina zowonjezera.
Ndizochokera ku mapuloteni, omwe ali ndi amino acid omwe amafunikira thupi lanu. Kuwonjezera pa mapuloteni, mazira amakhalanso ndi mavitamini, mchere, komanso mafuta ambiri omwe amatchedwa lecithin, omwe amathandiza kutumiza ndi kusakaniza mafuta m'thupi. Zotsatira za Zakudya za 2015 kuchokera ku American Expert Advisory Council zakhalanso zasintha malingaliro ake kusiya ziletso za mkulu wa cholesterol zakudya monga mazira chifukwa cha cholesterol yawo yokha.
Komabe, ngati muli ndi matenda a mtima , ziwombankhanza kwambiri, kapena muli ndi shuga, muyenera kulankhula ndi wothandizira zaumoyo wanu musanawonjezere mazira ku chakudya chanu cha tsiku ndi tsiku. Kafukufuku wasonyeza kuti anthu ena, monga odwala matenda a shuga, akhoza kukhala ndi chiopsezo cha matenda a mtima ngati atadya zakudya zochuluka za mafuta m'thupi monga mazira. Pachifukwa ichi, wothandizira zaumoyo wanu akhoza kuchepetsa cholesterol kapena mazira omwe mumadya tsiku ndi tsiku.
Pali njira zambiri zowonjezera ubwino wambiri wa mazira mu zakudya zomwe mumadya, kuphatikizapo:
- Penyani momwe mumakonzekera mazira anu. Mukhoza kudya mazira kapena kusakaniza dzira lanu ndi masamba kapena masamba onse, osati ndi zakudya zomwe zili ndi mafuta odzaza kapena shuga. Mmalo mwa batala, gwiritsani mafuta pang'ono kapena mafuta a canola kukonzekera mazira anu. Ngati mukufuna kuwonjezera zakumwa ku dzira lanu, muzigwiritsa ntchito zonunkhira mmalo mwa mchere.
- Idye mazira moyenera. Ngakhale kuti kafukufuku wasonyeza kuti dzira limodzi patsiku silinakhudze kwambiri mafuta a kolesterolini, palibe maphunziro okwanira kuti asonyeze zotsatira za thanzi la kudya dzira limodzi pa moyo wanu wa thanzi. Mazira amawerengera kuntchito yako ya tsiku ndi tsiku, komanso.
- Pali njira zina zowonjezera mazira. Ngati mukufuna kuphatikizapo mazira ochulukirapo, dzira labwino la dzira losawonjezeka kwambiri kuwerengera kalori ndi mafuta a chakudya chanu, mukhoza kugwiritsa ntchito dzira mmalo mwake. Kuonjezera apo, mukhoza kuchotsa mosamala bwino yolks yolumikiza dzira, pogwiritsa ntchito azungu kuti azikonzekera mbale yanu.
Zotsatira:
Lipoti la Malangizi kwa Mlembi wa Health and Human Services ndi Mlembi wa Agriculture: Report Scientific ya Komiti Yowunikira Otsogolera Zakudya za 2015. > Zapezeka pa intaneti: https://health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Diary-Guidelines-Advisory-Committee.pdf . Inapezeka pa 28 Oktoba 2015.
Hu FB, Stampfer MJ, Rimm EB, et al. Kuyembekezera Kwambiri Kugwiritsa Ntchito Mazira ndi Kuopsa kwa Matenda a Mtima Amuna ndi Akazi. J Am Med Asso 1999; 281: 1387-1394.
McNamara DJ. Zaka makumi asanu zokonzanso dzira. Zakudya Zam'madzi 2015; 7: 8716-8722.