Kuphatikizapo zakudya zamtundu wa sungunuka zingathandize kwambiri kuti moyo wanu ukhale wathanzi. Pali mitundu yosiyanasiyana yambiri yopezeka m'madzi, kuphatikizapo:
- beta glucan
- psyllium
- ziphuphu
- pectin
- maselo a hemicelluloses
Mukamayamwa, ulusi umenewu umakhala ngati gel osasinthasintha. Ngakhale mchere wosungunuka uli ndi mbiri yabwino yosunga thanzi lanu - zingathandizenso kuchepetsa mafuta m'thupi lanu.
Imachita izi mwa kumangiriza kuti bile amachiza m'matumbo anu aang'ono, kuwapangitsa kuti asatuluke kuchoka m'thupi kudzera mumatope anu. Popeza kuti cholesterol imafunika kupanga bile acids kuthandiza mu chimbudzi cha mafuta, cholesterol yambiri ikhoza kusungidwa kuchokera ku magazi - motero kuchepetsanso mitsempha yanu ya mafuta m'thupi.
Kugwiritsira ntchito mapiritsi osungunuka makamaka kumakhudza LDL cholesterol yanu. Ndipotu, kafukufuku wasonyeza kuti mpaka magalamu 25 a fiber osakaniza tsiku lililonse akhoza kuchepetsa LDL yanu mpaka 18%. Chifukwa cha kuperewera kwa mafuta m'thupi mwa mafuta, American Heart Association imalimbikitsa kuti mukhale ndi makilogalamu 25 a zowonjezereka m'magulu anu tsiku ndi tsiku.
Ngakhale pali zowonjezereka zophatikizapo zowonjezera zowonjezera zomwe zingagulidwe kugula, palinso zakudya zambiri zomwe ziri ndi mchere wambiri wosungunuka. Zakudyazi zimangowonjezera zakudya zanu ndi mchere wosakanikirana, zimaperekanso zakudya zina zamtundu wathanzi ku chakudya chanu.
Choncho, ngati mukufuna kuchulukitsa kuchuluka kwa mchere wosakanizidwa mu zakudya zotsika kwa mafuta m'thupi, yesani kuwonjezera zakudya zathanzi ku mndandanda wanu wa zakudya.
Zipatso
Zipatso zamtundu uliwonse - kuphatikizapo zipatso, nthochi, ndi zipatso za citrus - zili ndi fiber yambiri. Mitundu ya fiber yomwe imapezeka m'mitengo ikuphatikizapo pectin ndi zina zotchedwa hemicelluloses.
Kotero ngati mukugwira chimodzi monga chotupitsa kapena kuchiphatikiza mu smoothie - kuphatikizapo chipatso ndi njira imodzi yokhala ndi mchere wosungunuka.
- Zipatso za cititrus, kuphatikizapo - malalanje, kiwi, mphesa, mandimu, ndi mandimu - ali ndi zida zosungunuka. Kawirikawiri, theka la mphesa yamaluwa imakhala ndi makilogalamu 1 a zitsulo zosungunuka, pamene kamodzi kakang'ono ka lalanje kamatha kukhala ndi ma 1.8 gramu a fiber.
- Mitundu ina ya zipatso, monga maapulo, mapeyala, ndi plums zili pamwamba pa pectin. Kuti mupeze zowonjezera zowonjezera zopindula zoperekedwa ndi zipatso izi - sungani peel. Peel ikhoza kukhala ndi zitsulo zochuluka zokhudzana ndi zipatso zonse. Apulo imodzi yaing'ono imakhala pafupifupi 1 gm ya zitsulo zosungunuka.
- Chikho chimodzi cha zipatso - kuphatikizapo blueberries, strawberries, ndi raspberries - mulipakati paliponse pakati pa 0.3 ndi 1.1 magalamu a zitsulo zosungunuka.
Masamba ndi Bowa
Nkhumba zonse zimakhudzanso ndizitsulo. Sizimangokhala ndi zitsulo zosungunula - monga hemicelluloses, komanso zimakhala ndi fiber. Kuchuluka kwa zitsulo zosungunuka zopezeka m'magogo zimakhala zosiyana kwambiri. Ngakhale kapu ya hafu ya nkhaka yaiwisi ikhoza kukhala ndi makilogalamu 0,1 a zitsulo zosungunuka, mofanana ndi broccoli kapena zitsulo zingakhale ndi makilogalamu 1.7 a zitsulo zosungunuka. Ngakhale akadakalipo, ndiwo zamasamba zomwe zimakhala ndi zakudya zamtundu wambiri koma zimakhala zochepa mu mafuta ndi calories.
Komabe, muyenera kusamala kuti musawonjezere mavitamini, kufalitsa, kapena kuvala zovala zanu, popeza izi zingathe kunyalanyaza zakudya za zakudya izi.
Nkhumba zingathenso kukhala magwero otsekemera - ndipo ndi apamwamba kwambiri mu beta glucan. Chikho chimodzi cha bowa wosaphika chingakhale ndi pafupifupi 0,1 gm ya fiber. Komabe, izi zingasinthe malinga ndi mtundu wa bowa.
Mtedza ndi Mbewu
Sikuti mtedza uli pamwamba pa mafuta omega-3, mapuloteni, ndi mchere, amakhalanso ndi mchere wosiyanasiyana. Kafukufuku wasonyeza kuti mtedza wambiri - kuphatikizapo walnuts, almonds, pistachios, kapena pecans - ungasinthe mwapang'onopang'ono mbiri yanu ya lipid.
Ma walnuts awiri ali ndi 0,1 g ya zitsulo zosungunuka, pamene nthanga 10 zazikulu zimakhala ndi makilogalamu 0,6.
Mbewu - komanso nkhumba zawo - zimakhala ndi mchere wambiri. Pamene supuni ya mpendadzuwa kapena mbeu za sameame ili ndi pafupifupi 0,1 gramu ya mchere wosakanikirana, kuchuluka kwa nkhuku zowonjezera zili ndi 1.1 magalamu a zitsulo zosungunula.
Choncho, onetsetsani kuti mumaphatikizapo zakudya zabwinozi m'zakudya zanu zapakudya zotchedwa cholesterol. Mtedza ndi nyemba zingathe kudyedwa ndi iwo eni kapena kuwaza pamwamba pazakonda zomwe mumazikonda kwambiri kapena zakudya zathanzi.
Mbewu Zonse
Mbewu zina zonse zimakhala ndizitsulo zosungunuka - kuphatikizapo mitundu monga beta glucan ndi psyllium. Ngati mukuyang'ana mbewu zonse kuti mukhale ndi zakudya zochepa kwambiri, onetsetsani kuti muphatikize mbewu zonsezi kuti mukhale ndi zakudya zowonjezera.
- Oatmeal
- Buckwheat
- Millet
- Balere
- Amaranth
- Kinoya
- Mbewu yonse ya tirigu
Mbewu zonse zimakhala ndi mitsempha yambiri yosungunuka pamtundu uliwonse. Mwachitsanzo, theka la hafu ya balere yophika ikhoza kukhala ndi magalamu okwana 0,8 a zitsulo zosungunuka koma makilogalamu atatu pachinayi cha kapu ya oat akhoza kukhala ndi 2.2 magalamu a zitsulo zosungunuka podutsa.
Mitundu
Zomera zam'mimba ndizozimene zimadabwitsa kwambiri. Gulu ili la chakudya limaphatikizapo:
- Chikapu
- Nandolo
- Nyemba
- Lentils
Chikho chimodzi cha nthiti imene mumaikonda ikhoza kukhala ndi pakati pa 0,5 mpaka 2.4 magalamu a zitsulo zosungunuka. Zomera zimakhala zogwiritsira ntchito kwambiri ndipo zitha kuwonjezeredwa ku zakudya zilizonse - kotero omasuka kuwonjezera zakudya zina zapamwamba zamtundu kuti mbeu yanu ikhale yambiri.
Zotsatira:
Gawo Lachitatu la Maphunziro a Mtundu wa Cholesterol (NCEP) Gulu la Atafufuza pa Kuzindikira, Kufufuza, ndi Kuchiza kwa Mwazi Wambiri Wamagazi mu Akuluakulu (PDF), July 2004, National Institutes of Health: National Heart, Lung, ndi Blood Institute.
Rolfes SR, Whitney E. Kumvetsetsa Chakudya, 13th, 2013.
Zakudya zamagazi zomwe zimagwirizana. Mapulogalamu a Zaumoyo ku Harvard University. Website: http://huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Fiber.pdf. Idapezeka pa December 10, 2015.