Anthu ambiri omwe amasankha kumamatira mafuta ochepa, otsika kwa mafuta m'thupi, ndi cholinga chochepetsa magazi omwewo, amalephera kwambiri, kuchotseratu mafuta onse ndi zakudya zomwe zili ndi cholesterol chochokera ku zakudya zawo. Kapena, mochulukirapo, amadya zakudya zomwe zimawoneka kuti zimachepetsanso cholesterol, pamene izi siziri zoona. M'nkhani ino, tikambirana za zinayi zowonjezereka zokhudzana ndi zakudya zomwe zimachepetsa mafuta m'thupi.
Nthano Chakudya Chakumapeto kwa Cholesterol # 1.
Ganizirani za cholesterol.
Anthu ambiri amaganiza kuti atsike cholesterol, ayenera kuchepetsa zakudya zomwe zili ndi cholesterol. Komabe, cholesterol cha zakudya (cholesterol yomwe mumadya) sichikugwirizana ndi cholesterol yanu mkati mwa thupi. Zigawo ziwiri zoopsa kwambiri zomwe zimapangitsa kuti thupi lizikhala ndi mafuta m'thupi mwawo ndi mafuta opangira mafuta odzaza ndi mafuta. Mafuta a mafuta odzaza ndi okwera kwambiri mu zakudya monga mafuta, nyama yankhumba ndi soseji, komanso mafuta ndi mafuta. Mafuta olemera amapezeka m'magulu ambiri ogulitsa ntchito, m'mafutu amodzi, ufa wosakaniza, bisakiti, cookies, zakudya zokhala ndi zakudya komanso zakudya zolimbitsa chakudya.
Nthano ya Zakudya Zochepa za Cholesterol # 2.
Chotsani zakudya zonse zomwe zili ndi mafuta ochuluka kuchokera ku zakudya zanu.
Kaya mafuta ndi owopsa, ngati muwona zakudya zomwe zimachepetsa mafuta m'thupi, zimadalira mtundu wa mafuta. Ngakhale kuti zakudya zokhala ndi mipanda yolimba komanso yapamwamba kwambiri ya mafuta imakhala ndi zotsatira zoipa, mankhwala omwe ali ndi mafuta ophatikiza ndi polyunsaturated ndi othandiza kuchepetsa LDL (cholesterol choipa) ndi kukweza HDL (cholesterol chabwino). Mmodzi mwa mitundu yabwino kwambiri ya mafuta a polyunsaturated ndi mtedza ndi mbewu, avocado, maolivi ndi omega-3 fatty acid, omwe ali mu nsomba (salmon yotchedwa wildly caught and mackerel).
Nthano Chakudya Chakumapeto kwa Cholesterol # 3.
Imwani vinyo wofiira kuti muchepetse cholesterol.
Ndipo, inde ndi ayi. Ngakhale kuti kafukufuku akuwonetsa kuti galasi la vinyo wofiira limatha kusintha vuto la mtima chifukwa cha matendawa kwa amayi, kumwa mowa mopitirira muyeso kudzatulutsa mlingo wa triglyceride, womwe ndi chinthu china chovulaza cha cholesterol mkati. Inde, ngati mumasangalala, nthawi ndi nthawi mumatha kupeza galasi la vinyo wofiira, koma musaganize kuti ndipakati pa cholesterol.
Nthano Chakudya Chakumapeto kwa Cholesterol # 4.
Mafuta ndi cholesterol ndiwo okhawo omwe ali ndi zigawo za zakudya zomwe ziyenera kuganiziridwa pothana ndi cholesterol.
Bodza lenileni! Pali zina zambiri zofunika pa zakudya zomwe zingakuthandizeni kuchepetsa cholesterol. Choyamba, yesetsani kupeza mafuta ochuluka kuchokera kumtundu monga zipatso, ndiwo zamasamba ndi mbewu. Kuwonjezera pamenepo, kumwa zipatso ndi ndiwo zamasamba (makamaka ndiwo zamasamba) zimapereka thupi lanu ndi zakudya zina zambiri monga mavitamini ndi mchere omwe ndi ofunika kwa thanzi lonse.
Pamapeto pake, pokamba za mafuta ochepa otsika kwa mafuta m'thupi, muyenera kuganizira za thanzi lanu lonse, m'malo moganizira kwambiri za mafuta a kolesterolini ndi mafuta. Potsatira uphungu wa akatswiri ndi odyetserako zakudya, mudzakhala mumsewu osati kungochepetsa kolesterolini m'magazi anu, komanso kukhala ndi moyo wathanzi komanso moyo wabwino, umene uli wofunikira kwambiri kuposa chakudya chokhala ndi mafuta otsika kwa mafuta m'thupi komanso mafuta.