Onani momwe Zakudya Zotchuka Zimathetsera Cholesterol

Pezani Zomwe Zakudya Zambiri Zimagwirizanirana ndi Moyo wa Moyo

Ngati mukuyesera kuchepetsa cholesterol mwachibadwa, mungafunike kuganizira zakudya zina zomwe zimapezeka. Mapulogalamu apamwamba odyetsa amayamba kuganizira kwambiri kulemera kwa mapaundi. Koma zakudyazi zimatha kukhala ndi cholesterol chokwanira komanso cholesterol "choipa" (LDL), malinga ndi Bonnie Liebman, yemwe ndi mkulu wa zakudya ku Washington-based Center for Science ku Public Interest, bungwe lodziwika bwino la sayansi.

Atafunsidwa kuti afotokoze zomwe zingathandize kuchepetsa kupatsa mafuta m'thupi, Liebman akunena kuti malinga ngati akutsatiridwa mosamala, zakudya za Mediterranean , South Beach, ndi TLC zingathe kugwira bwino ntchito. Akuti zakudya za South Beach zingakhale "zomveka bwino" chifukwa n'zosavuta kutsatira. (Vuto limodzi lalikulu ndi zakudya zilizonse ndikutha kumamatira.)

Pano pali ndondomeko yofulumira ya mapulani angapo otchuka komanso omwe amakhudzidwa ndi ma cholesterol.

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Zakudya: Mafuta otsika kwambiri (kuphatikizapo Ornish ndi Pritikin)

Chimene chimaphatikizapo: Mapulani ochepetsa kwambiri mafuta (muli nawo) mafuta ochepa kwambiri ndi sodium ndi olemera muzakudya zonse, zipatso, ndiwo zamasamba, ndi zamasamba.

Zakudya za Ornish zimapereka zipatso zopanda malire, mbewu ndi ndiwo zamasamba, komanso mankhwala osakaniza amtundu wa nonfat. Zakudya zamitundu yonse, mafuta, mtedza ndi shuga ndizoletsedwa.

Zakudya za Pritikin zimaphatikizapo zakudya zambiri (oats, mpunga wofiira), ndiwo zamasamba (mbatata, yams) ndi mbewu zochepetsedwa (pasitala, mkate woyera). Ndondomekoyi imatsindikanso masamba obiriwira komanso ophikidwa ndi zakudya zamchere (nonfat mkaka kapena yogurt) koma sizitulutsa nyama kapena nsomba tsiku lililonse.

Kutenga Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zamakono Koma mapuloteni awo ochepa amakhala ovuta chifukwa dieter iyenera kudya zakudya zambiri kuti zibwezeretse. Zimenezi zingayambitse kuwonjezeka kwa triglycerides , mtundu wa cholesterol womwe umamangiriza ku mapuloteni m'magazi kuti apange LDL.

Liebman anati, "Zikuoneka kuti pali vuto la carbs ndi triglycerides," akutero Liebman, ponena kuti "palibe chifukwa chodziwikiratu chomwe ngakhale American Heart Association [yakhala ikulimbikitsa anthu kuti asatengere zakudya zonenepa kwambiri] chifukwa. "

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Zakudya: Zamasamba

Chimene chimaphatikizapo: Zamasamba zimabweretsa chisokonezo chifukwa cha kusiyana kwake. Zakudya zokhala ndi zamasamba kapena zokwanira zodyera zamasamba zokha zimadya zakudya zokhala ndi zomera, monga masamba, mbewu kapena nyemba (nyemba zouma ndi nandolo). Mkaka wa zamasamba umadyanso tchizi ndi mkaka wina, ndipo ovo-zamasamba amawonjezera mazira ku kusakaniza. Munthu wamba samadya nyama yofiira koma amawononga nsomba ndi nkhuku pamodzi ndi zakudya zowonjezera, zakudya zamkaka ndi mazira.

Liebman anati : "Sindikuganiza kuti ndingathe kunena kuti izi zimakhudza cholesterol," adatero Liebman, "chifukwa zimadalira zomwe zili mu chakudya cha wina. Ngati zanyamula mazira, tchizi, ndi mkaka, sizitsitsa cholesterol konse .

"Ngati amasankha zakudya zamtundu wa mafutawa, adzalandira mayendedwe a LDL [" cholesterol choipa "], koma [izo] zingakwezeko triglycerides," akuwonjezera. "Ambiri amadyera zakudya zabwino ndi zipatso, ndiwo zamasamba, mbewu zonse ndi nyemba, koma palibe chitsimikizo."

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Zakudya: Mediterranean

Chimene chimaphatikizapo: Kutchulidwa kuti chakudya chamadzulo cha mayiko akumalire nyanja ya Mediterranean, ndondomekoyi ikuphatikizapo zipatso zambiri ndi ndiwo zamasamba ndi mafuta osatsuka bwino, monga mafuta a azitona. Zakudya zimenezi zimaphatikizapo mbali zing'onozing'ono za mtedza komanso nsomba zamatsamba nthawi zonse, monga nsomba, saumoni, ndi mackerel. Nyama yofiira ndi magwero ena a mafuta odzaza, monga batala amapewa.

Liebman akuti : "Izi ndi zabwino kwa kolesterolini, malinga ngati anthu sakuganiza kuti zomwe amadya pa malo odyera a ku Italiya amakonda kwambiri." Mafuta a mafuta, maolivi, ndi mafuta a canola onse amakhala omega-3 fatty acids, omwe angathandize kuchepetsa "cholesterol choipa," koma Liebman amachenjeza kuti asadye mafuta abwino chifukwa mafuta ndi olemera kwambiri.

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Zakudya: Carb-Cutting (kuphatikizapo Carb-Buster, Atkins, South Beach ndi Zone)

Chimene chimaphatikizapo: Zakudya zochepa za carb zimatsutsana chifukwa zimadya zakudya zambiri, kuphatikizapo nyama zofiira, zomwe zimakhala ndi mafuta odzaza ndipo zimatha kuwonjezera ma cholesterol.

Mitundu iwiri yoyamba (Carb-Buster ndi Atkins) imapewa chakudya m'magawonekedwe aliwonse, kaya ndi ophweka (mkate wothira, mpunga woyera, keke, cookies) kapena zovuta (mbewu, zipatso, ndi masamba) carbs. Zakudya za South Beach ndi Zone zimatsindika mapuloteni koma zimalekerera ma carbs ochepa.

Kudya zakudya zamankhwala: "Mukapanda kulemera, ngakhale chakudya chokhala ndi mafuta odzaza mwinamwake sichidzadzutsa cholesterol yanu," akutero Liebman. "Koma zakudya zomwe zikuwoneka bwino kwambiri ndi South Beach, zomwe zili ndi mwayi wolola ma carbs popanda kumwa cholesterol. Kusintha ma carbs ndi mafuta osatetezedwa ndi mapuloteni kungakhale njira yabwino yothetsera matenda a mtima."

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Zakudya: Zakudya-Malangizo Ochokera (kuphatikizapo MyPlate ndi TLC)

Chimene chimaphatikizapo: MyPlate ndi m'malo a USDA m'malo mwa MyPyramid. Amalimbikitsa anthu kupanga hafu ya zipatso zawo ndi ndiwo zamasamba, osapitirira kotala la mapuloteni ndi pang'ono kuposa kotala la mbale. Polimbikitsa zipatso, ndiwo zamasamba, ndi mbewu zonse, chakudyacho chingakhale chokwanira kwambiri m'thupi. Popeza limalimbikitsanso kusankha kudula nyama, komanso nsomba kawiri mlungu uliwonse, ndondomekoyi imapangitsa anthu kukhala osankhidwa kwambiri.

Thandizo la Zamoyo Lifestyle Changes (TLC) likudyetsedwa ndi National Cholesterol Education Program kuti athandize kwambiri kuchepetsa cholesterol kwa anthu omwe ali ndi matenda a mtima kapena omwe amagwirizanitsa zoopsa zazikulu kuphatikizapo cholesterol. Zakudya za TLC zimapatsa ma ola asanu pa tsiku la nyama zowonda, nkhuku kapena nsomba, ndi zipatso zambiri, masamba, mbewu za mkaka ndi mafuta ochepa omwe amachititsa mkaka kupatsa 200 mg patsiku (mwachitsanzo, dzira limodzi ali ndi 213 mg).

Kutenga zakudya zowonjezera: "TLC ndi yochepa kwambiri, imachepetsa mafuta odzaza ndi mafuta ," zomwe zimapangitsa kuti mafuta a cholesterol ayambe kuwonjezeka.