Kulamulira Zonsezi Kudzera Kudya Kwanu
Ngati mwapezeka kuti muli ndi cholesterol komanso mtundu wa shuga wa 2 , mwina mumakhala mukudandaula chifukwa cha kusintha kwa zakudya zanu. Muyenera kudziwa kuti pali zambiri zomwe mungadye kuti mungadye bwanji ndi zifukwa ziwiri komanso kuti sizili zovuta momwe mungaganizire. Pano pali njira zitatu zoyamba zogwiritsira ntchito cholesterol ndi shuga chifukwa cha zakudya zanu.
1. Kuwonjezera Fiber
Yambani kudya masamba ambiri. Pali chifukwa chake njira yoperekera shuga imalimbikitsa kudzaza theka la mbale yanu ndi masamba osakhala wowonjezera-iwo amanyamula ndi zida. Iwo amakhalanso ndi mapepala abwino kwambiri, koma minofu ndipindulitsa kwambiri kwa cholesterol komanso shuga.
Fiber ndi gawo la zomera. Inu mumadya izo, izo zimakudzazani inu, koma izo siziwonjezera ma calories iliyonse. Izi zimathandiza pa matenda a shuga chifukwa anthu ambiri omwe ali ndi matenda a shuga a mtundu wa 2 akuwonanso kulemera kwawo.
Mafuta a mchere (mtundu womwe umapezeka mu nyemba, maapulo, oatmeal) zothandizira kuchepetsa "choipa" cha LDL cholesterol komanso kumathandiza kuti magazi asagwiritsidwe bwino. Zipatso, ndiwo zamasamba, ndi mbewu zonse ndizo zowonjezera zowonjezera. Yesetsani kuchulukitsa kuchuluka kwa fiber yomwe mumadya tsiku ndi tsiku, 25 magalamu patsiku ngati ndinu mkazi; Magalamu 38 patsiku ngati ndinu mwamuna.
2. Sankhani Mafuta Abwino Pa Mafuta Oipa
Kusintha kwina kwabwino kwa matenda a shuga ndi mkulu wa cholesterol ndiko kusinthanitsa mafuta ndi mafuta omwe mumagwiritsa ntchito.
Nthawi zambiri mumafuna kudya mafuta owonjezera omwe amapezeka mu zakudya monga walnuts, avocado, mafuta a maolivi) komanso kuchepetsa mafuta odzaza (omwe amapezeka mu zakudya zamakono komanso mafuta a mkaka). ndi zophika).
3. Kutaya Kunenepa
Izi zingakhale zovuta, koma kulemera kwa thanzi kungapangitse matenda anu a shuga komanso cholesterol yanu.
Kutaya thupi kungakuthandizeni kuchepetsa kuchuluka kwanu kwa magazi m'magazi, komanso kuchepetsa cholesterol chanu chonse ndi LDL "cholesterol" choipa.
Imodzi mwa njira zabwino kwambiri zoyambira ndondomeko yotayira kulemera ndi kuyamba kuyisunga chakudya cha zomwe mukudya. Lembani nthawi yomwe mumadya, ndi ndalama tsiku lililonse kwa masiku atatu (masabata awiri ndi tsiku limodzi la masabata). Kumapeto kwa masiku atatu, lembani mbiri yanu ndi wolemba zakudya, kapena gwiritsani ntchito pulogalamu ya intaneti kuti mudziwe kuchuluka kwa ziwerengero zomwe mukudya. Mukhozanso kuphunzira njira zina, monga masamba omwe mumadya (kapena osadya), komanso mitundu yambiri ya mafuta omwe mukudya.
Kuphatikiza ndi zochitika zathupi, kuyendetsa kudya kwa kalori tsiku ndi tsiku ndikofunikira kuti ukhale wolemera. Kutsata ndondomeko ya menyu kungakhale njira yothandiza yosunga zakudya zanu. Yambani mwa kuwerengera zofunikira zanu zamakono tsiku ndi tsiku kuti mupeze mlingo wa kalori womwe mukusowa kuti mukhale wolemera.
Kusintha Kwang'ono Kungasinthe
Kumbukirani kuti simuli nokha. Cholesterol wapamwamba ndi shuga ndi zinthu ziwiri zomwe zimafala kwambiri pakati pa akuluakulu a ku America. Cholinga chofuna kusintha zakudya pang'onopang'ono, tithokozeni chifukwa cha kusintha komwe mungathe kuchita, ndipo onetsetsani kuti mukuyankhula ndi dokotala kuti akuthandizeni.
Onani kuti pali mitundu yambiri ya shuga. Sikuti mitundu yonse ingathe kudyetsedwa kudzera mu zakudya zokha. Onetsetsani kuti mufufuze ndi dokotala wanu njira zenizeni zothetsera vuto lanu.
Zotsatira
> Zonse Zokhudza Cholesterol. Association of American Diabetes Association. http://www.diabetes.org/are-you-at-risk/lower-your-risk/cholesterol.html.
> Cholesterol ndi shuga. Matenda a shuga Canada. Chilombo
> Shuga, Matenda a Mtima, ndi Stroke. National Institute of Diabetes Digestive and Kidney Diseases. Chigwilo