Odziŵa Zakudya Zakudya Amagwiritsa Ntchito Malangizo Okhudzana ndi Cholesterol
Kulandira zakudya zapakiteriya pang'ono pambuyo pa nthawi zonse zitha kukhala zovuta kwambiri. Koma m'malo moganiza kuti muyenera kusintha chirichonse mwakamodzi, mukhoza kuyamba ndi kusintha kochepa-iwo akuwonjezera. Pano, akatswiri ogwira ntchito yowonjezera amagawana malingaliro awo amodzi poyambitsa chakudya chochepetsa mafuta m'thupi .
Yambani kudya Zakudya-Dulani Oatmeal
Kudya oatmeal kuchepetsa makilogalamu a kolesterolini, Karen Graham, RD, mwiniwake wa Ogwirizanitsa Nutrition Consultants ku Scottsdale, Arizona.
"Ndakhala ndikuthandiza kwambiri kuchepetsa cholesterol m'makasitomala anga ambiri. Ambiri mwa iwo adatha kumwa mankhwala awo kapena sanayambe ayambe. Ndimadya nawo chikho cha ½ cha oats odulidwa masiku asanu pa sabata kwa milungu isanu ndi umodzi.
Oats odzaza nthawi zonse ndi oats-cut-cut oats ali ofanana moyenera. Zonsezi zili ndi beta-glucan , "mtundu wa fiber umene umamanga cholesterol mu thupi ndikuchotsa," akutero Graham. Kusiyanitsa kwakukulu ndi momwe akugwiritsidwira ntchito: ndi oats odulidwa ndi zitsulo, oat groats amachepetsedwa ndi makina opanga, zomwe zimachititsa kuti pang'onopang'ono-kuphika, kudya-nutty-kulawa oatmeal. Mafuta odzola, mosiyanitsa, amapangidwa ndi kutentha mafuta otukuta ndiyeno amawapukuta mofulumira, kupereka nthawi yophika mofulumira ndi kapangidwe kakang'ono.
Zowonjezera zothandizira ndi zowonjezera zimakhala ndi chakudya china, poyerekeza ndi oatmeal yomweyo: zimachepetsa pang'onopang'ono, zomwe zimapangitsa kuti shuga ya magazi ikhale yochepa kwambiri, malinga ndi nkhani ya 2015 ku British Journal of Nutrition.
Sungani Zosangalatsa Bwino
"Lembani mndandanda wa zakudya zomwe mumazikonda kwambiri," anatero Carol Ireton-Jones, Ph.D., RD, LD, wolemba za mankhwala okhudzana ndi zakudya m'thupi ku Carrollton, Texas. Kumbukirani kuti mumaphatikizapo mitundu yonse ya zakudya zochokera ku zomera, kuchokera ku zipatso ndi masamba kupita ku nyemba ndi mbewu zonse. "Polemba mndandanda wa zomwe mumakonda, mungathe kuzindikira zinthu zomwe mungadye m'malo mwa zakudya zowonongeka ndi mafuta, kupereka njira yosavuta yochepetsera cholesterol ndi kudya mafuta."
Sankhani Zakudya Zonse Zosagwiritsidwa Ntchito
Susan Dopart, Nutrition Consultant anati: "Idyani zakudya zonse zenizeni, ndipo muzipewa zakudya zophimbidwa, zomwe zili ndi shuga wambiri, okoma ndi omega-6 mafuta omwe amachititsa kuti thupi liwonjezeke kwambiri. ku Santa Monica, California, ndi mlembi wa "A Recipe for Life by Doctor's Dietitian" (SGJ Publishing, 2009).
Wonjezerani nyemba
Yambani kudya nyemba nthawi zonse, akuthandizani Jan Patenaude, RD, CLT, Mtsogoleri wa Zakudya Zakudya Zamankhwala kwa Signet Diagnostic Corporation. "Zaka zapitazo, anthu omwe amaganiza kuti ali ndi zakudya zotsika kwa mafuta m'thupi koma sakhala ndi moyo wodalirika kuti ziwongolero zawo zitheke pokhapokha atayika nyemba ndi mtedza ku zakudya zawo tsiku ndi tsiku," akutero.
Chitsime:
Tosh ndi Chu. Kusanthula Mwatsatanetsatane ka zotsatira za Kukonzekera kwa Nkhosa Zonse Za Nkhumba Zakudya Zam'madzi pa Glycemic Response. British Journal of Nutrition, October 28, 2015, 114 (8): 1256-62.