Tchizi ndi Chakudya Chochepa Cholesterol

Malangizo a Odwala pa Kugwiritsira Ntchito Tchizi mu Zakudya Zako Zochepa

Odwala omwe ali ndi cholesterol yapamwamba nthawi zambiri amasokonezeka ngati ngati tchizi tingakhale mbali ya zakudya zawo.

Ena amasankha kupewa kudya tchizi palimodzi, pamene ena samasintha tchizi lawo.

Njira yowonjezereka ikupita kwinakwake pakati. Sikoyenera kupewa tchizi kwathunthu, koma ngati muli ndi cholesterol chokwanira, muyenera kusintha.

Ngakhale zili choncho, mafuta odzola nthawi zonse amatha kukhala ndi mafuta ochulukitsa ("mafuta oipa" omwe amachititsa kuti mafuta a cholesterol apamwamba) komanso makilogalamu. Koma izi siziri zoona pa mitundu yonse.

Mafuta ochepetsetsa, owala komanso osapsa mafuta ndi ochepa kwambiri mu mafuta odzaza. Zikhoza kugwiritsidwa ntchito nthawi zonse koma ziyenera kuganiziridwa ngati zolembera m'malo mogwiritsira ntchito chakudya. Ngakhalenso zakudya zoyenera (mafuta odzaza mafuta) zingathe kusangalatsidwa. Apanso, taganizirani za "nthawi zina" zakudya osati chakudya chachikulu.

Maulendo Odziwika ndi Malamulo

Kuti zakudya zitheke, anthu odyetsa zakudya amalimbikitsa kuti "palibe zakudya zoletsedwa." Mofanana ndi chakudya chilichonse, tchizi zingathe kuikidwa mu dongosolo lanu lochepa la mafuta m'thupi.

Alison Massey MS, RD, yemwe akudwala zakudya zapachipatala ku St. Joseph Medical Center (Towson, Md.), Amalimbikitsa odwala ake kumamatirana ndi magawo 1 pamene akusangalala ndi tchizi.

(Gawo limodzi la magawo awiri a tchizi ndilofanana ndi makina anayi osewera kapena thumbu wamkulu).

Njira Zina Zogwiritsa Ntchito Zowonjezeredwa, Zakudya Zowonongeka

"Makampani ambiri tsopano amagulitsa zakudya zawo mu 'gawo langwiro' kapena zazikulu zosakanizika. [T] Zomwe ndimakonda kwambiri ndi Cabot ^Tm ndi Laughing Cow ^Tm ," Massey akuti.

"Amakhalanso ndi mafuta ochepa komanso ochepa."

Lembani Mtengo wa Zakudya Zowonongeka Zambiri

Ngakhale zili choncho, mafuta odzaza mafuta amatha kukhala ndi mafuta odzaza kwambiri, kupanga zosankha zogwiritsa ntchito mwanzeru kungakuthandizeni kuchepetsa kuchuluka kwa ndalama zomwe mumadya patsikuli.

"Ngati simungathe kuchita popanda mafuta odzaza mafuta, bwanji osayesa kuchepetsa chiwerengero cha tchizi?" akuti Jessica Butcher, RD, katswiri wa zakudya ku Grand Haven, Mich.

Ng'ombe imapereka malangizo atatu omwe angasinthe kuchuluka kwa tchizi mu chakudya chanu:

1. Dinani pizza ndi theka la tchizi.
2. Sangalalani sandwich kapena burger popanda tchizi ndipo onjezerani zina zingapo m'malo mwake.
3. Sankhani zowonjezera mafuta odzola kwambiri komanso odya kwambiri kuti akuthandizeni kuchepetsa ndalama zomwe mukufunikira. Tchizi ndi mbuzi ya mbuzi ndi zodabwitsa monga kukwapula kwa saladi, pasitala, kapena kukulunga.

Ganizirani Njira Zina

Kumbukirani kuti mkaka wamkaka wa ng'ombe siwo wokhawo wokondwerera mkaka.

Beth Ellen DiLuglio, MS, RD, yemwe ndi mphunzitsi wathanzi (Florida) anati: "Sankhani zitsamba zosapsa mafuta kapena zonenepa, kapena yesani mkaka wa soya, wa amondi kapena wa mbuzi."

Mfundo Yofunika Kwambiri

Sangalalani ndi mafuta odzaza mafuta mosakwanira kapena musankhe mafuta omwe si olemera kapena otsika kwambiri. Tumizani tchizi ta tchizi pamene mungathe, kapena onani njira zina zachitsamba za mkaka.

^Zotsatira:

^{Mafunso Okhaokha 4/28/11 Alison Massey}

^{Kuyankha Mafunso Okhaokha 4/28/11 Jessica Butcher}

^{Kufunsana Kwawo 4/28/11 Beth Ellen DiLuglio}