Mndandanda wa zakudya zopatsa thanzi zomwe zimayenera kuchepetsa makilogalamu a kolesterolo ndizitali komanso zosiyanasiyana; chilichonse kuchokera ku adyo ku resit-mtengo resin chalimbikitsidwa ngati kupulumutsa cholesterol.
Koma nchiyani chomwe chimaphatikizapo - ngati chiripo - makamaka kugwira ntchito, ndi zomwe ziri zopanda phindu? Ochita kafukufuku akupitirizabe kufunafuna mayankho a funso limenelo, koma zina zowonjezerapo zapezeka kuti zili ndi kupindula kwa mafuta m'thupi.
Mosasamala kanthu komwe mungapereke mankhwala omwe mungasankhe kuyesera, nthawi zonse ndi bwino kulankhula ndi dokotala poyamba. Ngakhale "zonse-zachirengedwe," zitsamba zimaphatikizapo mankhwala othandizira omwe angagwirizane ndi mankhwala ena, akulemba Daniel Edmundowicz, MD, pulofesa wothandizira wa mankhwala ndi mkulu wa matenda opatsirana ku yunivesite ya Pittsburgh Medical Center.
"Ngati anthu ali ndi cholesterol kwambiri ndipo ayenera kuchepetsa cholesterol, sayenera kudalira zakudya zowonjezera mafuta m'thupi." Dr. Edmundowicz akuchenjeza kuti: Chifukwa chakuti zowonjezereka sizimayendetsedwa, zimasiyana moyerekeza komanso zothandiza.
Nsomba ndi Mafuta a Mafuta a Nsomba
"Ndimakonda mafuta a nsomba ," adatero Lynne Shinto, MPH, dokotala wa naturopathic komanso pulofesa wothandizira ku Oregon Health ndi Science University ku Portland. "Monga dokotala, ndimagwiritsa ntchito mafuta ophera nsomba chifukwa chotsutsana ndi zotupa katundu, "akutero.
Dr. Edmundowicz akuvomereza, powona kuti mafuta a nsomba ndi omega-3 fatty acids akhala akugwiritsidwa ntchito kwa zaka zambiri kuchepetsa ma triglyceride . Bungwe la American Heart Association (AHA) limalimbikitsa kudya nsomba zapamwamba mu omega-3 fatty acids, monga mackerel, albacore, tuna, ndi saumoni, kamodzi pawiri pa sabata.
Mafuta apamwamba a omega-3 fatty acids, komabe, amathandizira kuti magazi awonjezeke kwambiri, choncho akuchenjezedwa.
Adyo
Ngakhale kuti anthu ambiri amati amakhulupirira kuti "duwa lowala" ndi chithandizo chotsimikizirika cha cholesterol chokwanira, umboni wachipatala wa malowa ndi wosasamala komanso wosagwirizana. Malangizo a akatswiri ambiri: sungani mpweya wanu.
Kutentha / Curcumin
Umboni wochepa wa umboni wodalirika umathandizira kugwiritsa ntchito mankhwalawa otchuka a ku India kuti athetse vuto la mafuta m'thupi. Curcumin ndi gawo la biologically yogwira ntchito, ndipo zikuwoneka kuti limagwira ntchito monga antioxidant - osati monga mankhwala a kolesterolini. Dr. Edmundowicz anati: "Sitikuchotsa pamtanda wa thanzi la mtima.
Soy
Mankhwala a soya, monga tofu ndi mkaka wa soya, agwirizanitsidwa ndi ubwino wambiri wathanzi, kuphatikizapo kuchepa kwa mitsempha yapamwamba ya cholesterol, koma ubwino wa cholesterol umakhala wosatsimikiziridwabe. Akatswiri ambiri amakhulupirira kuti si soya yokha, koma mchere wa soya umakhala ndi mapuloteni ena omwe amathandiza kwambiri kuti athetse mafuta m'thupi. "Chofunika kwambiri ndi chakuti, pamene anthu akusuntha mkaka kupita ku mkaka wa soy, akuchepetsa kudya kwawo mafuta odzaza ," akutero Dr. Edmundowicz. Sichimwa mkaka wa soy umene umatsitsa cholesterol mwachindunji: sikumwa mkaka wa ng'ombe.
Chomera Stanols / Chomera Sterols
Mitengo stanols ndi sterols - omwe amadziwika kuti phytosterols - amapezeka mu mtedza, zipatso, ndiwo zamasamba, mafuta a masamba, nyemba, mbewu, ndi tirigu. Nthawi zina mafakitale amawonjezera zakudya zamtengo wapatali monga saladi kuvala, yogurt, ndi margarine.
Pali kusagwirizana pa momwe izi zilili zowonjezereka m'magulu a cholesterol , ndipo palinso zodetsa nkhawa. Bungwe la American Heart Association silinayamikire zinthu izi kwa anthu onse, koma ndondomeko ya pulogalamu ya National Cholesterol / Adult Treatment III imalimbikitsa iwo kuti azitha kudya zakudya zamtima.
Chidzinso chomwe chimabzala sterol esters chingathandize kuchepetsa chiopsezo cha matenda a mtima chakhala chitetezedwa ndi Food and Drug Administration.
Msuzi Wofiira Wofiira
Msuzi wa yisiti wofiira amapindula mwadzidzidzi pakati pa akatswiri kuti athe kukwanitsa kuchepetsa ma cholesterol. Chifukwa chakuti mankhwala a mpungawa opangidwa ndi mankhwalawa ndi ofanana ndi statin, Dr. Edmundowicz akuti, "Ndilo chiwerengero cha dose chochepa. Ndimatcha 'chifaniziro chofanana.'"
Ndipotu, imodzi mwa mankhwala omwe ali ndi mpunga wofiira , monacolin K, ndiwo mankhwala opangidwa ndi lovastatin, ogulitsidwa monga Mevacor. Popeza kuti monacolin K imapezeka pang'onopang'ono mu msuzi wofiira wa yisiti, komabe akatswiri ena amanena kuti pangakhale mankhwala ena owonjezera omwe amawathandiza kwambiri. Ndipo monga momwe Shinto amanenera, yisiti ya mpunga wofiira ndi yotsika mtengo.
Tiyenera kukumbukira kuti FDA inagamula mu 1998 kuti msuzi wofiira wa yisiti uli ndi lovastatin ndi mankhwala omwe ayenera kuchotsedwa m'masalefu. Zingagulitsidwe kokha ngati zikanakhala zosawerengeka zokhala ndi monacolin K. Kuyesedwa kwa mankhwala m'chaka cha 2011 adapeza kuti ena adali ndi ndalama zambiri. Chotsatira chake, ndimasewera pamene mukugula mankhwalawa, ngati zilipo, zomwe zimagwiritsidwa ntchito - mwamalamulo kapena mosavomerezeka. Mwanjira iliyonse, popeza mawonekedwe ake oyambirira ndi ofanana ndi ma statins, zizindikiro zofananazi zingagwiritsidwe ntchito ngati muwadya: Amayi oyembekezera ndi odwala matenda a chiwindi, mwachitsanzo, ayenera kugwiritsa ntchito mpunga wofiira pokhapokha kuyang'aniridwa ndi dokotala.
Guggulipid
"Ndinaganiza kuti guggulipid idzakhala nyumba yokhala ndi dzina lokha," adatero Dr. Edmundowicz, "koma sayansi yothandiza kugwiritsa ntchito mankhwalawa a mule amatsitsimutsa."
Tiyi
Ngakhale tiyi , kuphatikizapo tiyi wobiriwira, yakhala ikugwiritsidwa ntchito ndi kuchepa kwa mitsempha ya kolesterolini, "si dontho lalikulu," akutero Dr. Edmundowicz. "Sindingapereke [tiyi] thumbs-up."
Mavitamini a Niacin a Cholesterol
Vitamini B3, mavitamini B3, amadziwika kuti onse amawonjezeka ku HDL (makina amphamvu kwambiri a "cholesterol"), ndipo amachepetsanso LDL (zochepa kwambiri za lipoprotein, "cholesterol"). Niacin, komabe, ikhoza kuyambitsa kuthamanga khungu kosasangalatsa ndi zotsatira zina . Pakati pa mlingo waukulu, kuchuluka kwa mavitamini a chiwindi, omwe angasonyeze kuti zingathe kuwononga chiwindi, nthawi zina zimawoneka. "Anthu ena amalekerera bwino, ndipo ena samatero," anatero Shinto.
Zowonjezera izi ndi zina zidzakhala ndi zotsatira zosiyana pa anthu osiyanasiyana. Shinto amapezana ndi akatswiri ena pakulangiza njira yowonetsera ntchito yawo. "Ngati mitsempha ya cholesterol isasinthe pambuyo pa miyezi itatu [ndikuyesa zakudya zina monga cholesterol therapy], ndikupempha kuti alankhule ndi dokotala wawo wachisamaliro chokhudza maonekedwe," akutero.
Zotsatira:
"American Heart Association's Food and Lifestyle Recommendations". Americanheart.org. Idasinthidwa pa August 12, 2015. American Heart Association.
Daniel Edmundowicz, University of Pittsburgh Medical Center. Kuyankhulana kwa foni, 16 Sep. 2008.
"Nsomba ndi Omega-3 Zakudya Zamadzi." Americanheart.org. Idasinthidwa pa June 15, 2015. American Heart Association.
"Garlic (Allium sativum L.)." N lm.nih.gov. 2/14/2015. National Institutes of Health.
Lynne Shinto, Oregon Health ndi University University. Kuyankhulana kwa foni, 16 Sep. 2008.
Msuzi Wofiira Wofiira: Chiyambi, National Center for Complementary and Integrative Health, NIH. NCCIH Pub No: D475. Kusinthidwa kwa July 2013.