Mafinyumu amadzimadzi awonetsedwa m'maphunziro pofuna kuchepetsa cholesterol cha LDL ndi 20%. Amagwira ntchito makamaka poletsa kutsekemera kwa kolesterolini kuchokera m'mimba mwazing'ono mpaka m'magazi. Mutha kupeza zitsulo zosungunuka kuchokera ku zakudya zanu kudzera mu zakudya zosiyanasiyana, kuphatikizapo:
- Mbewu zonse - monga mpunga wonse wa tirigu, mkate wonse wa tirigu, oatmeal, ndi balere
- Zomera - kuphatikiza nyemba, mphodza, nkhuku ndi soya
- Zamasamba - monga masamba a masamba, udzu winawake, ndi masamba
- Zipatso - kuphatikiza malalanje, maapulo, zipatso ndi mphesa
Nyuzipepala ya National Cholesterol Programme ndi American Heart Association imalangiza kuti muyenera kudya mpaka magalamu 25 a fiber osakaniza tsiku ndi tsiku. Komabe, ngati simukuzoloŵera kudya zakudya zapamwamba kapena mulibe nthawi yogwirizana nazo mu zakudya zanu, zingakhale zovuta kuganizira zowonjezerapo. Koma kodi ndikutenga zakudya zowonjezereka monga zabwino monga kudya zakudya zomwe zimapangidwanso?
Pali mitundu yosiyanasiyana yowonjezera mavitamini - mu mawonekedwe a ufa ndi kapsule - omwe ali m'mipata ya pharmacy yanu. Zidazi zili pansi pa mayina osiyanasiyana ndipo ziri ndi mitundu yosiyanasiyana ya zitsulo zosungunuka. Zotsatirazi ndizo mitundu yambiri yazitsulo zosungunuka:
- Psyllium (Konsyl, Metamucil, Fiberall, malonda osiyanasiyana ogulitsa)
- Tirigu dextrin (Ubwino, malonda osiyanasiyana ogulitsa)
- Pectin (zinthu zosiyanasiyana zachilengedwe)
- Polycarbophil (Fibercon, Fiberlax, malonda osiyanasiyana ogulitsa)
- Methylcellulose (Citrucel, mitundu yosiyanasiyana ya sitolo)
Ngakhale kutenga zakudya zamagetsi kumakupatsani kuti mukhale ndi zakudya zamtundu wambiri zomwe mumapatsa, simungapereke mavitamini, mchere, ndi zina zowonjezera zakudya zomwe zimapereka zakudya zambiri.
Kuonjezera apo, kafukufuku wasonyeza kuti zowonjezereka zowonjezereka sizikuthandizani ngati simukutsatira chakudya chamagulu. Choncho, chifukwa chakuti mukupeza fiber kuchokera kuwonjezera, muyenera kukhala mukutsata chakudya chamagulu kuti muchepetse lipids.
Monga ngati zakudya zapamwamba za mchere, zowonjezera mavitamini zingapangitsenso mavuto ena osayenera, monga kudzimbidwa, kupweteka kwa m'mimba, ndi kuphulika. Kumwa madzi ambiri kungakuthandizeni kuti musakhale ndi zotsatira zoyipa izi. Ngati mukufuna kukhala ndi fiber supplement monga gawo la kuchepetsa kuchepa kwa mafuta m'thupi, muyenera kulankhula ndi wothandizira zaumoyo kuti athe kuwonetsa thanzi lanu ndikuonetsetsa kuti kutenga chithandizo chamagetsi sikudzakulitsa vuto lililonse khalani kapena muyanjane ndi mankhwala aliwonse omwe mukuwatenga.
Zotsatira:
Rolfes SR, Whitney E. Kumvetsa Zakudya Zakudya, 14th, 2015.
Anderson JW, Baird P, Davis RH ndi al. Thandizo la thanzi la mavitamini. Nkhumba Rev 2011, 64: 188-205.
Gawo Lachitatu la Maphunziro a Zakale za Cholesterol (NCEP) Gulu la Ofufuza pa Kuzindikira, Kufufuza, ndi Kuchiza kwa Mwazi Wambiri Wamagazi mu Akuluakulu (PDF), July 2004, National Institutes of Heath: National Heart, Lung, ndi Blood Institute.