Ngati mutangoyamba kudya zakudya za mafuta m'thupi, ndibwino kuti muwerenge mndandanda wa zakudya zamtengo wapatali kwambiri wa mafuta m'thupi. Kumbukirani kuti sizingachedwe kukhala ndi thanzi labwino.
Chifukwa chiyani mafuta okhuta ndi cholesterol ayenera kukhala ochepa
Zakudya zokhudzana ndi mafuta olemera komanso mafuta a kolesterolini zimathandiza kuti thupi lonse likhale lopanda mafuta m'thupi komanso kuti likhale lochepa kwambiri la lipilitini (LDL-"choipa" cholesterol) mu thupi, kuwonjezera chiopsezo cha matenda a mitsempha yomwe imayambitsa matenda a atherosclerosis, mmwamba mwa mitsempha.
Pano pali mndandanda wa zakudya zomwe zili ndi cholesterol kapena mafuta okhutira omwe muyenera kuchepetsa kapena kupewa:
Mazira ndi Nyama
- Lembetsani mazira onse popeza yolk ili ndi mafuta a mafuta m'thupi komanso mafuta. Gwiritsani ntchito mazira azungu kapena dzira mmalo mwa maphikidwe akuitana dzira lonse. Dziwani kuti simukuyenera kuchotsa mazira, makamaka mazira azungu, omwe ali ndi mapuloteni ambiri.
- Lembetsani mabala akuluakulu a ng'ombe monga chiuno, T-fupa, phokoso, porterhouse, brisket, nthiti-diso, ndi phazi. Sankhani zakudya zotchedwa "kusankha," "osankha," ndi "wotsamira."
- PeĊµani nyama zotchedwa "organ" monga chiwindi ndi zokoma, zomwe zili ndi 375 mg ya cholesterol pa 3 koloko iliyonse.
- Limbikitsani nyama zomwe zimagwiritsidwa ntchito monga bologna, ham, agalu otentha, soseji, ndi nyama zodyera. Iwo ali okwera mu mafuta odzaza ndi sodium.
- Pewani bakha ndi tsekwe, ngakhale zindikirani kuti khungu, chifuwa chopanda khungu kapena mwendo ndizochepa zosankha zamtundu. Pewani kuyaka chilichonse mu bakha kapena tsekwe mafuta.
Mayi
- Lembetsani zakudya za mkaka monga mafuta ndi mkaka wonse, komanso 2 peresenti ya mkaka wamafuta monga yogurt ndi tchizi.
- Ngati mumakonda kumwa mkaka wathunthu kapena kugwiritsa ntchito mkaka wa mkaka , yesetsani kukhala ndi mafuta ochepa kapena 1 peresenti ya mkaka ndi mkaka. Mutakhala omasuka ndi mafuta ochepa kapena 1 peresenti, yesani mkaka wambiri ndi mankhwala osakaniza mkaka.
Mafuta
- Dulani zakudya zomwe zili ndi mafuta osakaniza a hydrogenated kuti muchepetse mafuta opatsirana. Fufuzani zolemba za zakudya zomwe zili m'matumba kuti "hydrogenated" kapena "hydrogenated mafuta". Ngati mawuwa akuwoneka ngati chimodzi mwa zinthu zisanu zoyambirira, zingakhale zotheka kupewa kapena kuchepetsa mankhwalawa.
Zosatha
- Lembani zophika zachifaransa ndi mbale zina zokazinga zopangidwa ndi mafuta pang'ono. Yesani zipatso zamtengo wa mbatata zophika kapena zipatso kuti mukhale ndi moyo wabwino.
Desserts
- Lembani chofufumitsa, cookies, crackers, pastries, pies, muffins, ndi donuts, makamaka omwe amapangidwa pang'ono hydrogenated kapena mafuta odzaza. Pamene mukuphika pakhomo, taganizirani maphikidwe a mafuta ochepa kuti mupange mavitamini ochezeka kwambiri.
Chakudya Chochepa cha Cholesterol Chikhoza Kulengedwa
Kumbukirani kuti chakudya chanu chokoma cha cholesterol sichiyenera kuti chikhale chokha monga momwe mungaganizire. Ngakhale zimaphatikizapo kuchepetsa kapena kupewa zakudya zomwe tazitchula pamwambapa, pali zakudya zambiri komanso maphikidwe owonjezera. Mukhoza kusintha maphikidwe akale omwe mumawakonda ndikusankha njira zowonetsera kuti musakonzekere zakudya zatsopano zomwe simungayambe zisanapereke cholesterol monga nyemba, navy, kapena nyemba zapso, biringanya, okra, oats, soya , ndi nsomba zonenepa.
> Zotsatira:
> Kalata ya Mtima wa Harvard. 11 Chakudya Chochepa Cholesterol. Harvard Health Publishing: Sukulu Yachipatala ya Harvard. Idasinthidwa pa August 12, 2017.
> Mtima ndi Vascular Team. Kodi Ndi Mazira Ambiri Otani Amene Ungadye Kuti Ukhale Wathanzi? Clinical Cleveland. Lofalitsidwa pa January 23, 2015.