Kodi Mungapewe Bwanji Cholesterol Yokwera?

Njira yabwino yopewera kapena kuchepetsa cholesterol yayikulu ndiyo kudya zakudya zopatsa thanzi. Cholinga chachikulu chiyenera kukhala pa ubwino wa mafuta omwe amadyedwa. Zinthu zina zomwe zimakhudza kuchuluka kwa lipids m'magazi ndi monga kunenepa kwambiri, matenda osiyanasiyana oyambitsa, komanso zobadwa nazo.

Sikophweka kudziwa ngati mulingo wa kolesterolini ndiwokwera kwambiri potengera milingo ya lipid ya m'magazi. Malinga ndi zomwe asayansi apeza, chiŵerengero cha LDL ndi HDL cholesterol ndichofunika kwambiri. Ngakhale kuti LDL cholesterol imatha kuyambitsa vasoconstriction yowopsa, cholesterol "yabwino" ya HDL imateteza ku ma depositi m'mitsempha.

Chifukwa thupi lathu limapanga cholesterol mwachilengedwe, sifunikira kuperekedwa ndi chilichonse kuchokera kunja. Komabe, zakudya zomwe zili ndi cholesterol, monga mazira a nkhuku, ndizochepa kwambiri kuti ziwonjezere cholesterol kuposa mtundu wamafuta omwe timadya. Malangizo otsatirawa azakudya angathandize kusintha kuchuluka kwa lipid m'magazi kapena kuwasunga bwino:

• Mafuta a saturated mafuta zidulo ayenera kukondedwa kuposa saturated mafuta zidulo pa menyu. Mafuta opanda unsaturated amapezeka makamaka mumafuta a masamba, mtedza ndi nsomba. Mafuta odzaza mafuta ndi mafuta obisika omwe amapezeka makamaka mu nyama ndi soseji, mkaka, maswiti amafuta ambiri ndi chokoleti. Mafuta okhuta amakhala ndi zotsatira zoyipa pamiyezo ya cholesterol ya LDL ndipo sayenera kupitilira 10 peresenti ya mphamvu zonse zomwe amadya.
• Pewani mafuta otuluka omwe amapezeka muzakudya zomwe zili ndi mafuta a hydrogenated. Mafuta a Trans amatha kupezeka, mwachitsanzo, muzophika zina kapena zinthu zomwe zili ndi zonona, komanso mafuta okazinga. Mafuta a Trans, omwe amadziwika kuti saturated mafuta acids, amachulukitsa cholesterol ya LDL ndipo nthawi yomweyo amachepetsa cholesterol ya HDL.
• Onetsetsani kuti muphatikizepo mafuta a monounsaturated ndi polyunsaturated mafuta acids muzakudya zanu zatsiku ndi tsiku. Gawo la mphamvu zonse zomwe zimadya ziyenera kukhala pafupifupi 20 peresenti. Izi zimachepetsa cholesterol yoyipa ya LDL. Koma ngati chiŵerengerocho chili chokulirapo, chiŵerengero cha cholesterol chabwino cha HDL chimachepanso.
• Mafuta ofunika kwambiri osaturated mafuta acids monga omega-3 ndi omega-6 mafuta zidulo. Onetsetsani kuti muli ndi ubale wabwino pano: Isakhale yopitilira 1:5, yabwino ngakhale yocheperako.

Kuphatikiza pa zakudya, kulemera kwa thupi kumakhudzanso kuchuluka kwa cholesterol. Kunenepa kwambiri, mwachitsanzo, kumawonjezera chiopsezo cha matenda a mitsempha ndi matenda a mtima. Kuonda sikungochepetsa izi ndi ziwopsezo zina zathanzi, komanso kumawonjezera chitetezo cha HDL cholesterol.

Kuchita masewera olimbitsa thupi kuyenera kukhala ndi gawo lofunikira pa sitepe iyi. Kuchita masewera olimbitsa thupi pafupipafupi kumathandiza kuchepetsa thupi komanso kumawonjezera cholesterol ya HDL. Masewera omwe amaphunzitsa kupirira ndi oyenera makamaka.

Ngati kuchuluka kwa cholesterol yokwezeka kumakondedwa ndi matenda monga kusokonezeka kwa lipid metabolism kapena kuyambika kutengera cholowa, dokotala ayenera kufunsidwa. Akhoza kupanga malingaliro okhudzana ndi zakudya komanso kuyitanitsa chithandizo chamankhwala chothandizira.