Pamene mukuganizira zakudya zomwe mumadya pa zakudya zotsika m'magazi, ndiye kuti mumaganizira kwambiri za kudya nyama zochepa komanso zipatso ndi ndiwo zamasamba. Kudya tirigu kumakhala kotheka chifukwa chakuti alibe mafuta ambiri. Koma mungadabwe kumva kuti, pamene mukuyesera kuchepetsa cholesterol yanu, mtundu wa mbewu zomwe mumadya zimapanga kusiyana kwa zotsatira zanu.
Zakudya Zam'madzi ndi Moyo Wanu Wathanzi
Mufunikira chakudya kuti mupatse thupi lanu mphamvu zomwe zikufunikira. Komabe, malinga ndi National Cholesterol Education Program, chakudya chanu cha m'magulu sichiyenera kupitirira 60 peresenti ya makilogalamu anu a tsiku ndi tsiku. Zakudya zam'madzi m'thupi mwanu sizingakhale zabwino kwa mtima wanu.
Kafukufuku wasonyeza kuti zakudya zamagetsi zimagwiritsidwa ntchito mopitirira muyeso ( triglycerides) (mtundu wa mafuta omwe umapezeka m'thupi lonse), m'munsi mwa HDL, kapena "zabwino," cholesterol, ndi kupindula.
Monga mukuonera, kusankha mbewu zabwino zomwe zimadya pa cholesterol-kuchepa chakudya cha chakudya ndizofunika kusunga makilogalamu anu m'thupi mwawo. Zingakuthandizenso kuchepetsa cholesterol wanu pang'ono.
Ndi Mbewu Ziti Zimene Zili Zabwino Kwambiri
Pamene mukukonzekera chakudya cha zakudya zopatsa mafuta m'thupi, ndikofunika kusankha chakudya chambewu, pasta, ndi tirigu, ndikupewa tirigu woyengedwa bwino, omwe amapezeka mu zakudya monga mazira a mazira, mikate yoyera, mapewa, muffin, ndi crackers.
Koma izi sizikutanthauza kuti muyenera kusangalala ndi kudya! Mukhoza kukonza chakudya chosiyanasiyana komanso chokoma pogwiritsa ntchito tirigu wathanzi. Nazi malingaliro othandizira kusankha njira zabwino kwambiri za mbewu zomwe mungadye pa chakudya chochepetsa mafuta m'thupi:
- Sinthani pasta yanu nthawi zonse pasitala ya tirigu. Mitundu iyi ya pasitala imakhala yochuluka kwambiri kuposa zakudya zomwe zimayengedwa bwino ndipo zimakhala ndi mchere wochuluka (makamaka mchere wosungunuka ) umene ungathandize kuchepetsa cholesterol.
- Kodi mukudya mikate yoyera? Yesani kusinthasintha-tirigu wonse kapena mitundu yonse ya tirigu. Mitundu iyi ya mkate imakhalanso ndi mitsempha yambiri, yomwe ingathandize kuchepetsa cholesterol. Mukhozanso kuyesa mitundu yochepa ya mikate, koma onetsetsani kuti mumayang'ana mafuta ndi zitsulo pazakudya zopatsa thanzi musanapange chisankho chanu.
- Nkhumba zina zingakhale zathanzi, nayonso, kotero simusowa kuti muchepetse ku mkate wa tirigu wonse ndi pasitala. Kodi mwayesa kuwonjezera couscous, nyemba monga soya ndi mphodza, ndi mpunga wonse ku chakudya? Izi ndi zakudya zabwino kwambiri zamtengo wapatali, zomwe zimatha kulawa kwambiri ndi mbale zambiri. Ndipo, kachiwiri, akhoza kukuthandizani kuti muzigwiritsa ntchito cholesterol yanu.
- Yang'anani zomwe mumapereka ku mbewu zanu! Mukasakaniza msuzi wamtengo wapatali pa pasta yanu yonse ya tirigu, mudzathetsa phindu lochepetsa mafuta m'thupi la pasitala. Simuyenera kudya tirigu wathanzi wosadetsedwa; khalani otsimikiza kuti muzisunga zinthu mwa kuyang'ana mafuta okhutira, kufalikira, ndi sauces omwe mumadya nawo.
Zotsatira:
Gawo Lachitatu la Maphunziro a Zakale za Cholesterol (NCEP) Gulu la Atafufuza pa Kuzindikira, Kufufuza, ndi Kuchiza kwa Mwazi Wambiri Wamagazi mu Akuluakulu (PDF) , July 2004, National Institutes of Heath: National Heart, Lung, ndi Blood Institute.
Whitney E, Rolfes "Kumvetsa zakudya," 11th ed. Kusindikiza kwa Wadsworth (2007).