Nthawi zina, zakudya zapamwamba za cholesterol sizidzanenedwa mwachindunji pa chizindikirocho.
Pofika pozindikira zakudya zapamwamba za cholesterol , sizingakhale zosavuta nthawi zonse kuwerenga chilembo. Zofunikira zowonjezera zakudya ziyenera kulembetsa cholesterol, mu milligrams (mg), potumikira. Koma zakudya zambiri zomwe mumagula sizikhala ndi zilembo zowonjezera, monga zakudya zomwe zimagulidwa kuchokera kumapulogalamu. Nkhaniyi ikufotokoza momwe mungapangire zakudya zam'mapiritsi otchedwa cholesterol, kapena opanda chizindikiro.
Kumvetsa Cholesterol
Ngakhale kuti cholesterol yatenga rap yoipa, sizomwe zimakhala zolakwika zomwe zimapangidwa kukhala. Thupi lanu limafunikira cholesterol, ndipo chiwindi chanu chimapanga pafupifupi 1,000 mg ya zinthu tsiku ndi tsiku.
Kuwonjezera pa cholesterol yomwe imapangidwa ndi thupi, timatenganso cholesterol kuchokera ku zinyama. Mwachitsanzo, zakudya za mkaka, nyama, nsomba ndi dzira zimakhala ndi cholesterol. Zakudya zomwe zimachokera kwathunthu ku zomera, monga masamba, zipatso, ndi mbewu, sizikhala ndi cholesterol.
Mtengo wa 300 mg wa kolesterolini patsiku unachotsedwa mu 2015 - 2020 Zakudya Zopereka kwa Amwenye. Iwo anachotsa malangizowo, kutchula umboni wosakwanira kuti asonyeze mgwirizano pakati pa kukopa kolesterol ya zakudya ndi cholesterol ya magazi.
Kuwerenga Zakudya Zakudya
Madokotala angalimbikitse zakudya zowonjezera kwa kolesteroloni kwa odwala omwe ali ndi matenda a mtima wakuthupi komanso nthawi zina kwa omwe ali ndi chiopsezo chachikulu cha matenda a mtima.
Pofuna kudya zakudya zoterezi, ndikofunika kuwerenga zakudya zogwiritsira ntchito zakudya musanagwiritse ntchito.
Liwu lililonse la chakudya liyenera kuphatikizapo milligrams ya cholesterol potumikira. Musaiwale kuyang'ana kukula kwake. Nthawi zina mankhwala amatha kuoneka ngati otsika mu cholesterol, koma ngati mutadya zambiri kuposa momwe mungagwiritsire ntchito pokhapokha mutatha kudya, ndiye kuti mutha kudya cholesterol kwambiri kuposa momwe mumafunira.
Mutha kusokonezeka ndi magawo omwe ali nawo pa chizindikiro, otchulidwa kuti "% ya mtengo wapatali tsiku ndi tsiku." Kufunika kwa tsiku ndi tsiku - kapena kuwerengera tsiku ndi tsiku - ndi nyengo ya USDA yokhudzana ndi zakudya zamtundu uliwonse, pogwiritsa ntchito zakudya zokwana 2,000. Kwa cholesterol, chiwerengerocho chimachokera pa kapu ya tsiku lililonse ya 300 mg.
Zakudya Popanda Ma Labels
Zakudya zina mu golosale sizikhala ndi malembo - monga zipatso ndi ndiwo zamasamba - koma alibe cholesterol. Kwazinthu zina, USDA imakhala ndi malo osungirako zakudya. Izi zimatulutsa cholesterol mkati mwa zakudya zosiyanasiyana. Zonse zomwe muyenera kuchita ndigwiritsira ntchito mawu ofunikira, monga "Turkey," ndipo pendani pansi mpaka mutapeza nyama yankhumba yomwe munayitanitsa. Kenaka, mungapeze zambiri zamtundu, kuphatikizapo cholesterol, chifukwa cha chakudya chomwe mukuyang'ana mmwamba.
Nanga Bwanji Mafuta?
Kuwonjezera pa kuwona zakudya za mafuta m'thupi, mumakhala mukufuna kusunga mavitamini pa mafuta odzaza ndi mafuta.
Malingana ndi USDA, mafuta odzaza akhoza kuletsa "cholesterol choipa" kapena otsika kwambiri lipoproteins (LDL); ichi ndi zinthu zomwe zimayambitsa matenda a mtima kapena kukwapula . Mafuta a trans akugwirizananso ndi kuwonjezeka kwa ma LDL ndi kuchepetsa ma HDL. USDA imalimbikitsa kuchepetsa mafuta odzaza ndi opangira.
Mafuta osasinthika , komabe, akhoza kukhala abwino kwa thupi. Malingana ndi USDA, mafuta ambiri omwe mumadya amachokera ku mafuta osatengera. Mbewu, mtedza, ndi nsomba ndizo zonse zomwe zimachokera kwa mafuta abwino, osaturitsidwa.