Kutengera Zakudya Zabwino Zili Zofunika Kwambiri pa Moyo wa Moyo
Chimodzi mwa zinthu zoyamba zomwe mumamva mutaphunzira kuti muli ndi cholesterol kapena triglycerides ndi kuti muyenera kutsatira zakudya zochepetsa kumwa mankhwala. Kodi izi zikutanthauza chiyani ndipo mungasinthe bwanji zomwe mumadya kuti muchepetse cholesterol yanu?
Pali mitundu yambiri ya zakudya zotsika za mafuta m'thupi. Izi zikuphatikizapo chakudya cha TLC , Plate Yanga, ndi zakudya za Mediterranean, koma palibe kwenikweni malangizo omwe angatsatire.
Komabe, iliyonse mwazimenezi inakonzedwa kuti ikhale yofanana: sungani ma cholesterol ndi triglyceride m'magulu abwino.
Zonsezi zowonjezera zakudya zomwe zimadalira kuti muchite ndi kudya zakudya zamtundu wambiri zomwe zili ndi mafuta okhutira ndi ma calories komanso zakudya zamakono. Sizovuta kuti musamamatire, mwina. Mungathe, kuphatikizapo zakudya zomwe mwakonzekera mwatsopano. Palinso zakudya zambiri zochepa komanso zochepa zomwe zimapezeka mofulumira.
Kusankha bwino ndi kudziŵa pang'ono kungathandize kwambiri kuti mtima wanu ukhale wathanzi. Izi zikhoza kukhala zofanana ndi moyo wanu ndipo zimakuchititsani kumva kuti ndinu okhutira ndi zakudya zamtengo wapatali. Kusiyana ndikuti mwinamwake mukumverera bwino kwambiri.
Gwiritsani Ntchito Zipatso ndi Zamasamba
Mwala wapangodya wa chakudya chilichonse chopatsa thanzi ndikuphatikizapo zipatso zambiri ndi ndiwo zamasamba zomwe mukudya. Zakudya zokhala ndi zakudya zowonjezera zokha zimakhala zochepa kwambiri mu mafuta ndi mafuta okhutira, komanso zimakhala ndi fiber komanso phytosterols .
Zakudya zimenezi zawonetsedwa m'maphunziro pofuna kuchepetsa kuchepa kwa mitsempha ya cholesterol yanu ya LDL.
Pali zakudya zopanda mankhwala zomwe muyenera kuzipewa pamene mukudya zakudya zochepa. Malingana ndi ndondomeko zamakono zowonjezera zakudya, zipatso ndi ziweto zimayenera kutenga theka la mbale yanu ya chakudya. Yesetsani kuphatikiza ambiri mu ngolo yanu paulendo wamakono chifukwa n'zosavuta kukumbukira kuti mudye ngati ali kale mukhitchini yanu.
Muzikonda Nthano Zanu
Nkhuku, mphodza, ndi nyemba ndizo chakudya chabwino kwambiri chophimba mbale yanu kuti mugwiritse ntchito zakudya zochepa. Zakudya zimenezi sizowonjezera mavitamini ndi mchere, komanso zimakhala ndi mitsempha yambiri yochepetsa mafuta m'thupi. Zosakaniza - kuphatikiza ndi mapuloteni apamwamba - zingakuthandizeni kuti mukhale okhutira mutatha kudya ndikuchepetsa mwayi wodyera.
Zomera zimakhala zogwiritsira ntchito kwambiri ndipo zimatha kuphatikizapo zakudya zosiyanasiyana. Izi zikuphatikizapo chirichonse kuchokera ku saladi yofulumira kupita ku chakudya chambiri.
Pezani Ntsuko Zanu
Mtedza nthawi zambiri amatha kusungunuka. Zikhoza kukhala zazing'ono, koma zimadzaza ndi zakudya zambiri, kuphatikizapo zida za moyo wathanzi komanso tizilombo toyambitsa matenda. Mitedza yambiri imakhala ndi mafuta osatulutsidwa, makamaka omega-3 fatty acids - mtundu wa mafuta osatulutsidwa omwe amatha kukhala ndi thanzi labwino.
Mukufunikira kokha mtedza wa mtedza wanu tsiku ndi tsiku kuti muwononge thanzi lawo pa cholesterol yanu ndi triglycerides. Popeza mtedza umakhala wolimba kwambiri, simukuyenera kupita kudutsa chifukwa izi zingapangitse kulemera.
Mkate Weniweni ndi Mbewu Zabwino Ndizobwino
Mosiyana ndi zomwe anthu ambiri amakhulupirira, ndibwino kuti mukhale ndi mbewu zomwe mumadya . Muyenera kuyang'anitsitsa mtundu wa tirigu umene mukudya. Nthaŵi zina, zakudya monga mkate zingakhale zapamwamba m'magawidwe oyeretsedwa.
Mukhoza kuchotsa zakudya zomwe zili ndi ufa woyera kuti zisamalire bwino. Izi zikuphatikizapo zinthu monga pasita komanso chakudya. Nthano zonse ndi zakudya zonse za tirigu zili ndi mitsempha yambiri kusiyana ndi mitundu ina ya mbewu zopangidwa ndi shuga woyengedwa kapena ufa woyera. Izi zingathandize kusunga makilogalamu anu a LDL a thanzi.
Mayi Wanu Wamakono
Malo osungirako mkaka ndi malo ena a sitolo yomwe simukuyenera kupewa pamene mukudya zakudya zochepa. Zakudya zamkaka zonenepa kwambiri zili ndi mafuta odzaza, omwe nthawi zambiri amadya chakudya chochepa. Komabe, pali maphunziro angapo omwe amasonyeza kuti mkaka ungakhale wopanda gawo kapena wopindulitsa pang'ono pamtima wathanzi.
Zakudya zina za mkaka, monga probiotics zomwe zimapezeka mu yogurt, zawonetsedwanso kuti zimakhudza kwambiri mafilimu anu. Zakudya izi zikhoza kukhala zazikulu mu makilogalamu, kotero yesani kuti musadutse. Palinso mitundu yochepa ya mafuta omwe mumakonda kwambiri mkaka ndi mankhwala a tchizi omwe mulipo kotero simukumva kuti mulibe awo.
Sankhani Zakudya Zofooka
Pofunafuna nyama kuti mukhale ndi zakudya zathanzi, nyama zowonda monga nkhuku, nsomba, kapena Turkey, zingathandize kuchepetsa mafuta ndi zakudya zam'thupi mwanu. Nyama yofiira - kuphatikizapo ng'ombe, mbuzi, ndi nkhumba - ili ndi mafuta odzaza , omwe angapangitse zakudya zowonjezera.
Ngati mutapeza mafuta amphongo mu mbale yanu, mukhoza kuchepetsa ndipo nthawi yomweyo mumachepetsa kuchuluka kwa mafuta omwe mumadya. Komabe, nyama zopangidwa monga bologna ndi soseji ziyenera kukhala zochepa. Kafukufuku wina wasonyeza kuti kudya zakudya zimenezi nthawi zonse kungakulepheretseni kukhala ndi matenda a mtima.
Ichi Ndi Chiyambi Chake
Pali zakudya zina zamtundu wathanzi zomwe mungathe kuziyika mugalimoto yanu yogula. Pamene mukukaikira, yang'anani chizindikiro chopatsa thanzi pakapaka chakudya. Chakudya chokoma cha cholesterol chiyenera kukhala chochepa kwambiri mu mafuta odzaza ndi zakudya zopangidwira komanso zakudya zamtenda monga vitamini, fiber, ndi mapuloteni.
Zotsatira:
de Oliveira Otto MC, Mozaffarian D, Kromhout D, et al. Zakudya za Zakudya Zokhutira ndi Chakudya Chakudya ndi Chochitika Chakumayambitsa Matenda a Mtima: Maphunziro Amitundu Yambiri Atherosclerosis. American Journal of Clinical Nutrition. 2012; 96: 397-404.
Rolfes SR, Whitney E. Kumvetsa Zakudya Zakudya. 14th ed. Kudziimira, KY: Kusindikiza kwa Wadsworth; 2015.
> United States Dipatimenti ya Ulimi. Malangizo a Zakudya kwa Achimereka 2015-2020.https: //www.choosemyplate.gov/dietary-guidelines