Ngakhale pali mitundu yambiri ya zakudya zathanzi zomwe zingathe kuphatikizidwa mu zakudya kuti muchepetse cholesterol ndi triglycerides, pali zakudya zina zomwe muyenera kuzigwiritsa ntchito mochepa - ngati simukusiyiratu. Zakudya zina zimakhudza cholesterol yanu ndi triglycerides - zimakhudza matenda ena omwe amachititsa kuti moyo wanu usakhale ndi thanzi labwino monga matenda a shuga komanso kuthamanga kwa magazi.
Mwa kumvetsera zakudya zomwe mumaphatikizapo mu zakudya zanu, mukuonetsetsa kuti mukusunga makutu anu - komanso mtima wanu - wathanzi. Zakudya zotsatirazi zingakhudze mbiri yanu ya lipid ndipo ayenera kugwiritsidwa ntchito mochepa pa zakudya zanu:
Zakudya Zakamwamba mu Mafuta Okhutira
Kafukufuku wanena kuti kudya zakudya zamtundu wa mafuta wambiri kumawonjezera LDL cholesterol. Komabe, kafukufuku wina adanena kuti ngakhale zakudya zodzala ndi mafuta odzaza zingapangitse ma LDL anu, mtundu wa LDL wochulukira ndi wawukulu komanso wodula - mtundu wa LDL umene suwoneka kuti umapangitsa chiopsezo cha matenda a mtima. Ngakhale zili choncho, zakudya izi zimakhalanso zazikulu - zomwe zingakuchititseni kulemera ngati mutadya zakudya izi nthawi zonse. American Heart Association imalimbikitsa kuti mafuta odzaza ayenera kukhala ochepera 7 peresenti ya caloric yanu ya tsiku ndi tsiku. Zakudya izi nthawi zambiri zimakhala ndi mafuta odzaza:
- Zakudya zokonzedwa
- Zakudya za mkaka
- Mafuta ena ophika
- Nyama ya nyama
Pali zakudya zambiri zomwe zisanachitikepo - monga zakudya zopanda zakudya komanso zakudya - zomwe zingakhale zowonjezera mafuta odzaza. Nthawi zina, zakudya zomwe mumazikonda zimakhala zochepa kwambiri. Pazochitikazi, muyenera kufufuza malemba oyenera kuti muwonetsetse kuchuluka kwa mafuta okhutira patsiku.
Zakudya Zamtundu wa Trans
Mafuta otentha ndi mtundu wa mafuta omwe amapezeka mu zakudya zina. Chifukwa mafutawa amatha kuchepetsa HDL, kuonjezera LDL, ndi kulimbikitsa kutupa, ndibwino kuti muchepetse zakudya zomwe zili ndi mafuta odzola m'mtima mwanu-zakudya zabwino. Zina mwa zakudya zotsatirazi ndizomwe zimayambitsa mafuta opangira zakudya:
- Zakudya zokazinga
- Zakudya zina zachangu
- Zakudya, mikate, ndi mapepala
- Zakudya zina zowonjezera
- Osakhala mkaka wamafuta
A FDA adanena kuti mafuta opangidwa ndi "mafuta" samadziwika kuti ndi otetezeka ", choncho opanga opanga mankhwalawa amachotsa mafutawa pokonzekera zakudya zawo. Chifukwa zakudya izi zimatha kuwonjezera mafuta okhutira ndi zakudya zokhudzana ndi zakudya zanu, nazonso ziyenera kuchepetsedwa - ngati sizipewedwe - mu dongosolo lanu lochepetsa chakudya.
Zakudya ndi Sug Sugas
Zakudya zomwe zili pamwamba pa shuga zowonongeka ziyenera kupewedwanso ngati mukuyang'ana makutu anu. Kudya zakudya zowonjezera shuga kungasokoneze magulu anu a HDL ndi a triglyceride. Kafukufuku wina apeza kuti pali kugwirizana pakati pa kudya zakudya zamtundu wapamwamba mu shuga woyengedwa komanso kuopsa kwa matenda a mtima. Chifukwa cha ichi, American Heart Association imalimbikitsa kuti pasapuni 6 masapuni a shuga mu zakudya ayenera kudyedwa tsiku ndi tsiku ndi amayi, ndi supuni 9 zapatsiku tsiku ndi tsiku kwa amuna.
Zina mwa zakudya zosawoneka bwino zomwe ziri pamwamba pa shuga woyengedwa zimaphatikizapo maswiti, zophikira, makola, cookies, ndi mikate. Komabe, shuga woyengedwa akhoza kubisika mu zakudya zina zooneka ngati zathanzi, kuphatikizapo:
- Zipatso za zipatso
- Mkate
- Yogurt
- Zakudya zozizira
- Mavitamini - kuphatikizapo phwetekere ndi apulo msuzi
- Saladi kuvala
Shuga yowonongeka ikhoza kubisika m'madyerero ena ndi zakudya, zomwe zimapangitsa shuga ndi ma calories kuti azidya tsiku ndi tsiku. Mwamwayi, pali njira zina zopangira zakudyazi kukhala zathanzi komanso ndi shuga pang'ono. Mwachitsanzo, mutha kusinthanitsa mkate wanu woyera wa mkate wamagazi.
M'malo mogula timadziti ta shuga kuchokera pa alumali, mumapanga timadziti tawo omwe mumakhala ndi zipatso zenizeni - popanda shuga wambiri. Izi zidzakuthandizanso kuti mukhale ndi zakudya zamagetsi - mtundu wa makhabohydrate omwe angathandize kuchepetsa LDL cholesterol.
Malemba okondweretsa - omwe angapezeke kumbuyo kwa mapepala ambiri a chakudya - akhoza kukhala wothandizana nawo bwino pakufuna zakudya kuti mukhale ndi zakudya zabwino. Mafuta okhutira ndi mafuta odzola amapezeka m'munsi mwa Total Fat mutu wa chizindikiro cha zakudya, pamene zokhudzana ndi shuga zimapezeka pansi pa Total Carbohydrates.
Zotsatira:
Whitney EN ndi SR Rolfes. Kumvetsa Zakudya Zakudya, 14. Kusindikiza kwa Wadsworth 2015.
Gulu la Maphunziro a Cholesterol National. Lipoti lachitatu la National Cholesterol Education Program (NCEP) Gulu la Ofufuza pa Kuzindikira, Kufufuza, ndi Kuchiza kwa Mwazi Wambiri Wamagazi mu Okalamba (Akuluakulu Ochiritsira Padzikoli III). Kuyendayenda 2002; 106: 3143-3421.
Association of American Heart: Added Sugars Kuwonjezera pa Kuopsa Kwanu Kokufa kwa Matenda a Mtima. Link: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Added-Sugars-Add-to-Your-Risk-of-Dying-from-Heart-Disease_UCM_460319_Article.jsp#.VxorvjArKM8. Anapezeka pa 21 April 2016.