Kukhala ndi cholesterol yapamwamba kumawonjezera chiopsezo cha matenda a mtima, kuphatikizapo matenda a mtima ndi matenda a mtima. Kusintha moyo wanu monga kuwonjezereka thupi ndi kuchepa thupi kungathandize kuchepetsa cholesterol.
Pofuna kudya, yambani kudya zipatso zonse, zipatso zatsopano, masamba, mtedza, mbewu ndi nyemba. Idyani nyama yofiira kawirikawiri ndipo pewani shuga wowonjezera ndi zakudya zowonongeka kwambiri.
Tsopano icho ndi chiyambi chachikulu. Komanso, mungathe kuwonjezera mphamvu ya kuchepetsa mafuta m'thupi. Kafukufuku wafukufuku amasonyeza kuti zakudya zina zili ndi mankhwala omwe angachepetse cholesterol, kawirikawiri pochepetsa LDL (ma 'bad' cholesterol) m'magazi anu.
Yang'anani zakudya khumi zomwe zingathandize kuchepetsa cholesterol. Chonde kumbukirani kuti zakudya izi sizitengera mankhwala ochepetsa mafuta a kolesterolini, ndipo chonde lankhulani ndi wothandizira zaumoyo wanu musanapange kusintha kwakukulu kwa zakudya.
1 - Oat
Kudya chakudya chokwanira mu mbewu zonse kumakhudzana ndi kukhala ndi thanzi labwino la mafuta m'thupi. Oats ali ndi fiber yosungunuka yotchedwa beta-glucan. Ngati panopa muli ndi cholesterol kwambiri, oats akhoza kuchepetsa mafuta m'thupi mwa makumi asanu ndi limodzi. Oats ndi oatmeal ndizitsulo zabwino kwambiri za mchere ndi mapuloteni.
2 - Walnuts
Walnuts ali olemera muwiri monounsaturated ndi omega-3 fatty acids. Kudya mtedzawu kumatha kuchepetsa makilogalamu pafupifupi 15 peresenti, ndipo kungathandizenso kuti mitsuko ya magazi ikhale yogwira ntchito komanso kuchepetsa kutupa. Walnuts amakhalanso ndi chitsimikizo chabwino cha vitamini E, mchere, ndi ma vitamini ovuta.
3 - nyemba zouma
Nyemba zouma , monga nyemba za impso, nyemba zam'madzi, ndi nyemba zakuda, zimakhala ndi mavitamini ambiri. Kafukufuku wina amasonyeza kuti kuwonjezera nyemba ku zakudya kungachepetse mitsempha ya cholesterol, malinga ngati chiwerengero chonse cha kalori sichiwonjezeka. Nyemba zimapanganso mavitamini ndi mchere.
4 - Mafuta a Azitona
Mafuta a azitona ndipamene amadziwika bwino kwambiri a monounsaturated fatty acids ndipo amatha kuchepetsa mafuta m'thupi ndi kutupa. Mafuta a azitona ayenera kuikidwa mu chakudya chamagulu m'malo mwa mafuta odzaza kapena odzola. Gwiritsani ntchito kuphika kapena kupanga zovala za saladi ndi zophika.
5 - amondi
Maamondi ali pamwamba pa mafuta a monounsaturated, mafuta a polyunsaturated, mchere, mavitamini a B, ndi vitamini E. Kafukufuku amawonetsa kuti ma almond amatha kuchepetsa cholesterol chokwanira ndi pafupifupi 20 peresenti. Maamondi amapanga chotupitsa chokoma kapena nsonga yathanzi ku saladi kapena mbale.
6 - Soy ndi Soy Foods
Mapuloteni a soya akuwoneka kuti ali ndi phindu lokhala ndi cholesterol. Kudya mavitamini awiri a tofu, mkaka wa soya, kapena soya kungachepetse mafuta a cholesterol ndi asanu peresenti. Soy imathandizanso kwambiri mafuta omega-3 fatty acids, mavitamini, ndi mchere.
7 - Msuzi wa Orange
Madzi a orange amadziwika bwino ngati kadzutsa chakumwa ndi mavitamini C, koma amakhalanso ndi potassium, magnesium, vitamini A, ndi mavitamini ambiri a B. Kafukufuku wina adawonanso kuti kumwa madzi a lalanje tsiku lililonse kumachepetsa mafuta a kolesterolini ndipo amati madzi a lalanje amathandizanso anthu omwe alibe cholesterol. Koma khalani osamala pang'ono, monga madzi a lalanje ali olemera kwambiri mu makilogalamu .
8 - Kutaya
Kupeputsa ndi gwero labwino la monounsaturated fatty acids ndi sterols zowonjezera zomwe zingathandize kuchepetsa kolesterolini. Kafukufuku akuwonetsa kuti kuwonjezera katemera ku chakudya chamoyo chokoma kungawathandize kuchepetsa kupindula kwa mafuta m'thupi. Kuchulukanso kumakhala ndi mapuloteni, mavitamini, mavitamini ambiri, vitamini K, ndi miyala yambiri.
9 - Salmoni kapena Tuna
Nsomba zamchere za m'nyanja monga saumoni ndi tiyi zili pamwamba pa omega-3 fatty acids ndipo zingathandize kuchepetsa mafuta a mitsempha, makamaka mukamadya nsomba mmalo mwa mafuta odzaza ndi zakudya zofiira. Herring, trout, ndi sardines ndipamwamba kwambiri mu omega-3s. Nsomba imakhalanso ndi mapuloteni komanso amchere.
10 - Lenti
Lentili ndipamwamba kwambiri mu fiber, ndipo kafukufuku akusonyeza kuti kuwonjezera lenti ku chakudya kungachepetse ma cholesterol pokhapokha ngati chiwerengero cha kalori sichiwonjezeka. Mphuno imakhalanso ndi mavitamini ndi minerals. Iwo amapanga kuwonjezera kosangalatsa kwa msuzi. Komanso, mosiyana ndi nyemba zouma, mphodza sizimafunika kuthiriridwa musanaphike.
Mawu ochokera
Zakudya zimenezi zasonyezedwa kuti zichepetse mafuta a kolesterolini, komanso ndi zofunika kudya zakudya zathanzi, kukhala ndi thupi, ndi kuyankhula ndi adokotala za njira zonse zothetsera cholesterol.
> Zotsatira:
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> Bester D, Esterhuyse AJ, Truter EJ, Van Rooyen J. "Zotsatira za mtima wa mafuta odyetsedwa: kuyerekezera pakati pa mafuta anayi odyetsedwa." Nsembe Rev Rev 2010 Dec; 23 (2): 334-48.
> Cesar TB, Aptekmann NP, MP, Araujo, Vinagre CC, Maranhao RC. "Madzi a orange amachepetsitsa kwambiri phokoso la cholesterol m'zigawo zowonjezera bwino komanso zimapangitsa kuti phokoso lifike pamwamba kwambiri ku lipoprotein komanso mwachibadwa." Zakudya Zakudya. 2010 Oct; 30 (10): 689-94.
> Akazi F, Masson LF, Boffetta P, Kris-Etherton P. "Oats ndi CVD: Br J Nutriti. 2014 Oct; 112 Suppl 2: S19-30.
> Wang L, Bordi PL, Fleming JA, Hill AM, Kris-Etherton PM. "Zotsatira za zakudya zolimbitsa mafuta ndi zopanda mapeyala pa lipoprotein nambala ya chiwerengero, kukula ndi magulu akuluakulu pa anthu olemera kwambiri komanso olemera kwambiri: mayesero osadziwika bwino komanso olamulidwa." J Am Heart Assoc. 2015 Jan 7; 4 (1).