Zakudya 25 zomwe zimakhala ndi cholesterol yabwino kuphatikiza muzakudya zanu

Kodi muli ndi cholesterol yoyipa? Kodi mukudera nkhawa za thanzi lanu? Cholesterol yayikulu ndi vuto lodziwika bwino pakati pa anthu ambiri, ndipo ngati njira zoyenera sizitengedwa panthawi yake, zovuta zimatha kuchitika.

Ndiye, momwe mungakulitsire cholesterol yabwino ndikuchepetsa koyipa mthupi? Ndi zinthu ziti zomwe zingathandize? Werengani nkhani iyi kuti muphunzire zonse za cholesterol ndi zakudya zomwe zimakhala ndi cholesterol yabwino kwambiri.

Zomwe muyenera kudziwa za cholesterol yabwino

Kodi cholesterol ya HDL ndi chiyani? Thupi laumunthu limayang'anira ntchito yopanga mitundu iwiri ya cholesterol. Amadziwika monga LDL ndi HDL (high density lipoprotein), yomwe imawerengedwa kuti ndi yabwino komanso yopindulitsa. HDL imathandizira kuchotsa cholesterol m'thupi ndikuwongolera mwachindunji, motero imaletsa kukula kwa matenda osiyanasiyana a mtima. HDL yotsika komanso LDL yayitali imakulitsa chiwopsezo chokhala ndi matenda amtima.

Zambiri Zokhudza Cholesterol Yoyipa

Kuchepetsa cholesterol yoyipa sikophweka, ndipo nthawi zina kumakhala kokwera mtengo. Izi zimachitika pang'onopang'ono ndipo zimafunikira kudzipereka kwathunthu.

Zakudya zoyenera zimatha kufulumizitsa njirayi. Pali zinthu zomwe zimangopangidwa kuti ziyeretse thupi loipa la cholesterol. Chifukwa chiyani cholesterol yoyipa imakhala yoopsa?

Pafupifupi 2/3 ya cholesterol imanyamula ndi ma cell a HDL. Tinthu timeneti timapereka mafuta m'thupi m'malo osiyanasiyana momwe timafunikira. Ngati pali cholesterol yambiri yamavuto m'magazi, ma cell a HDL sagwirizana ndi ntchito yawo ndikuitaya mwachindunji m'magazi, zomwe zimapangitsa kuti magazi azituluka. Njira yokhayo yotetezera cholesterol yoyipa kwambiri ndiyo chakudya chopanda mafuta.

1. Salimoni Yakutchire

Nsomba zamtchire ndizabwino kwambiri pamtima. Muli ma omega-3 mafuta acids omwe ali ndi lipoprotein yapamwamba kwambiri. Ndikulimbikitsidwa kudya nsomba zamtchire katatu pa sabata. Kumbukirani kuti sizakudya zonse zomwe zimatengedwa ndi thupi, chifukwa chake yesani kudya zakudya zosiyanasiyana.

2. Mackerel

Zina zomwe zili ndi HDL yambiri ndi mackerel. Onjezerani kuchakudya chanu kuti muchepetse chiwopsezo cha matenda a mtima ndi matenda a mtima. Muli ma omega-3 acids, omwe amalimbikitsa cholesterol yopindulitsa komanso amachepetsa kuchuluka kwama cell m'magazi.

Nsomba zoyera zitha kudalirika chifukwa cha zinthu zomwe zili ndi chiwerengero chachikulu cha HDL. Izi sizingalimbikitse thanzi la mtima, komanso zimathandizira kuchepetsa kuthamanga kwa magazi komanso chiopsezo cha magazi. Tinshutu titha kuphika kapena kuthira kuti tisakhale pamafuta oyipa.

Halibut ndi nsomba inanso yoteteza mtima. American Heart Association imalimbikitsa kudya nsomba izi katatu mpaka sabata. Ngati halibut si yanu, mungayesere sardines kapena kunyanja. Zowonjezera mafuta am'madzi zimatha kukhala njira ina yabwino.

6. Mafuta a azitona

Mafuta a azitona amakhala ndi ma antioxidants ambiri omwe amatha kuwonjezera HDL ndikuchepetsa cholesterol yoyipa. Gwiritsani ntchito mafuta a maolivi m'malo mwa zonunkhira kapena zowongolera kuti mulimbikitse mtima. Onjezani viniga kuti mupange zovala zokongola za saladi. Musati muwonjezere ndi kuchuluka kwa mafuta a maolivi, chifukwa ali ndi zopatsa mphamvu zambiri.

7. Mafuta a Canola

Canola ndi mafuta amadzimadzi amadzimadzi omwe amakhala ndi mafuta ambiri a monounsaturated, omwe amachepetsa kuchuluka kwa cholesterol yoyipa. Ndikulimbikitsidwa kuti muzigwiritsa ntchito mukaphika m'malo mwa batala, womwe umakhala ndi mafuta ambiri owopsa. Amatha kudzaza saladi kapena kuphika masamba pamenepo kuti adye nkhomaliro.

Avocado ndi chipatso chomwe chimakhala ndi mafuta ochulukirapo. Ichi ndi chimodzi mwazinthu zabwino kwambiri za cholesterol ya HDL! Magawo a avocado amatha kuwonjezeredwa ku saladi ya zipatso kapena yosenda ndikufalikira pa sangweji m'malo mwa mayonesi ndi batala. Avocados amathandizira kuchepetsa cholesterol yoyipa.

9. Brussels imamera

Chinthu china chomwe mungawonjezere ku chakudya chanu kuti muwonjezere cholesterol yabwino ndi kuphulika kwa Brussels. Imatsitsa milingo ya LDL mwa kuiletsa kwathunthu. Ngakhale mafuta amalephera kulowa m'magazi. Muli fiber yosungunuka, ndiyo njira yabwino kwambiri yokwezera HDL.

11. Nyemba za Lima

Nyemba za Lima ndi zomwe muyenera kuyesa! Amachepetsa kuchuluka kwa cholesterol yoyipa ndikuwongolera mkhalidwe wamtima wamunthu. Nyemba za lima zitha kuwiritsa ndi masamba ena, monga kaloti ndi tsabola, kapena kungowonjezeredwa ku saladi zamasamba. Ngati mungasinthe pang'ono pazakudya zanu, mutha kuyeretsa matumbo anu, kudya mwachangu ndi chakudya chochepa ndikupatsanso thupi lanu chida cha fiber, chofunikira kuti muchepetse cholesterol yoyipa.

13. Maamondi

Maamondi ochepa tsiku lililonse amathandizira kuchepetsa ngozi ya matenda a mtima. Amadzaza mapuloteni, omwe amalimbana ndi mafuta owonjezera thupi ndikukhalanso kwanthawi yayitali. Maamondi amayenera kukhala gawo lofunika kwambiri pa chakudya chopatsa thanzi. Ili ndi vitamini E yambiri, yomwe imachepetsa chiopsezo chotukukira m'mitsempha.

Ma Hazelnuts ali ndi ma omega-3 acids omwe amathandizira kuwongolera kugunda kwa mtima wanu. Mulinso ndi CHIKWANGWANI, chomwe chimalepheretsa shuga komanso kuthandiza kudya zochepa. Muli mafuta ambiri a polyunsaturated komanso monounsaturated, omwe amapindulitsa kwambiri mtima.

Nthochi zimakhala ndi L-arginine yambiri. Imawongolera mkhalidwe wam'mitsempha, ndikuwonjezera kusinthasintha kwawo, ndikuchepetsa chiopsezo chapangidwe. Imakonzanso kayendedwe ka magazi.

16. Pistachios

Ma pistachios ali ndi ma sterols azomera, zinthu zomwe zimayang'anira kuchuluka kwa cholesterol. Amakonda kuwonjezeredwa pazinthu zina, mu mandimu a lalanje, mwachitsanzo, chifukwa cha kuchuluka kwa mapindu. Ndikulimbikitsidwa kudya pafupifupi 45-50 magalamu a mtedza patsiku, zomwe zingapangitse kuchepetsa cholesterol yoopsa ngakhale yogwira.

17. Chocolate Wamdima

Chokoleti chakuda ndi mwayi wabwino wophatikiza china chake chokoma komanso chopatsa thanzi muzakudya zanu. Imatha kuchepetsa cholesterol yoyipa, imakhala ndi ma antioxidants ndi flavonoids omwe amagwira ntchito modabwitsa ndi mtima wa munthu. Ngakhale zili choncho, musagwiritse ntchito kutsekemera uku ndikudya pang'ono osakwanitsa.

18. Tiyi yobiriwira kapena yakuda

Tiyi yakuda ndi yobiriwira yadzaza ndi ma antioxidants omwe ali ndi zotsatira zabwino. 3 makapu a tiyi patsiku amalimbitsa thanzi la mtima komanso kukonza mawonekedwe a khungu. Nthawi zambiri, zakumwa izi zimagwiritsidwa ntchito pakuchepetsa thupi, kuchepetsa kuthamanga kwa magazi komanso kuthandizira odwala matenda ashuga. Ndikwabwino kuwonjezera shuga ndi zonona ku tiyi, izi zimangochepetsa zabwino za zakumwa zotentha.

19. Mpunga wakuda

Mpunga wakuda umawerengedwa kuti ndi m'modzi mwa oimira mbewu zonse zabwino zomwe zimatha kutsitsa cholesterol ya LDL. Amachepetsa kuyamwa kwa cholesterol m'magazi. M'malo mpunga yoyera yofiirira ndi bulauni kuti mupeze zabwino zonse za malonda anu. Imalimbananso kupsinjika, kumachepetsa chiopsezo cha matenda a shuga ndikuthandizira kuchepetsa thupi.

Mkaka wowonda kapena tofu tchizi ungathandizenso kuchepetsa cholesterol yoyipa. Ilibe gramu imodzi ya cholesterol ndi mafuta ambiri a omega-3 acids, omwe amangokhala athanzi laumoyo wamtima ndi m'mitsempha yamagazi. Malinga ndi James Beckerman, MD, mkaka wa soya sudzakwanira kutsitsa cholesterol, chifukwa chake amalimbikitsa kuphatikiza zakudya zina zonse muzakudya zake.

21. Nyemba Zofiyira

Mtsogoleri wotsitsa cholesterol ya LDL pakati pa nyemba ndi nyemba zofiira. Akatswiri azakudya ambiri amalimbikitsa. Hafu ya kapu ya nyemba zofiira imakhala ndi magalamu atatu a sungunuka ndi magalamu 6 a fiber. Kumwa nyemba pafupipafupi kumachepetsa kuchuluka kwa ma lipoprotein otsika kwambiri.

Zipatsozi zimakhala ndi vitamini E, womwe umaletsa kukhathamiritsa kwa cholesterol ndikupanga mapepala mkati mwa mitsempha yamagazi. Ndipo sizokhazokha, zipatso zimatha kulimbana ndi khansa ndikuwongolera mafupa. Anthu omwe amadya zipatso tsiku lililonse samakhala ndi vuto logaya chakudya, mosiyana ndi omwe samadya zipatso. Omwe sakonda zipatso amathanso kudya ma guavas, kiwi, mango kapena mapichesi m'malo mwake. Ingokumbukirani kuti musunge ma calories mu zipatso.

24. Chakudya chopatsa thanzi

Zakudya zolemera ndizabwino mtima. Yogurt, madzi a lalanje ndi cranberries ndi zitsanzo zabwino kwambiri. Amatsitsa cholesterol ndi 6-15%. Kodi sizabwino? Musaiwale kuwerenga mosamala zilembo za zinthu zomwe mumagula, chifukwa kuphatikiza pazophatikiza zofunikira, zovulaza nthawi zambiri zimabisidwa mkati mwake.

1. Oatmeal, chinangwa ndi michere yambiri

Oatmeal imakhala ndi mafuta osungunuka, omwe amadziwika kuti amatha kuthana ndi cholesterol yoyipa. Magalamu 5,5 okha a chakudya chosungunuka amalimbikitsidwa patsiku kuti muchepetse cholesterol. 1.5 makapu a oatmeal patsiku amatha kuphimba kufunikira kwa thupili.

4. Zinthu zopangidwa ndi stanol kapena sterol

Mashopu osungira ali ndi zinthu zambiri zopangidwa ndi stanol kapena sterol (mankhwala azitsamba). Zinthu izi zimasokoneza kuyamwa kwa cholesterol.

Ziphuphu, zipatso za yoghurts ndi zinthu zina zimakhala ndi ma sterols, omwe amachepetsa cholesterol m'thupi ndi 10%.

1. Mitundu

Genetics imatsimikiza pafupifupi chilichonse m'thupi la munthu, chifukwa chake simuyenera kuchichotsera. Ngati munthu ali ndi chibadwa chokhala ndi cholesterol yabwino, ndiye kuti chiwopsezo cha matenda opatsirana ndi mtima zimakula kwambiri. Chosasangalatsa kwambiri pamenepa ndikuti njirayi singathe kuwongoleredwa. Ndiye chifukwa chake ndikofunikira kwambiri kudya bwino kwa anthu omwe ali ndi chizolowezi chowonjezera mafuta a cholesterol oyipa.

2. Kuperewera kwa maphunziro

Kodi dotolo amakulangizani kangati kuti mugwiritse ntchito masewera olimbitsa thupi? Maphunziro ndi gawo lofunikira m'moyo wa munthu aliyense. Zilibe kanthu kuti munthu ali mumtundu wanji, chifukwa muyenera kuphunzitsa tsiku lililonse. Maphunziro ali ndi zambiri zathanzi. Amawonjezera cholesterol ya HDL. 3 kokha zolimbitsa thupi sabata imodzi kwa mphindi 45 zomwe zimapangitsa kuti magazi azikhala ndi magazi.

3. Osakwanira mafuta a omega-3 okwanira m'thupi

Zakudya zoyenera ndizofunikira kwambiri. Sipangokhala pakukhazikitsidwa kwa zakudya zotsekemera ndi zokazinga, komanso mumakonda kugwiritsa ntchito kuchuluka kwa mavitamini, mapuloteni ndi ma omega-3 acids. Mafuta a Omega-3 ndiofunikira kuti thupi lizigwira ntchito moyenera. Ndi amitundu iwiri - docosahexanoic ndi elcosapentanoic acid. Ngati mafuta acids awa ndi osakwanira muzakudya, ndiye kuti mwina, cholesterol ya HDL idzachepetsedwa.

4. Zakudya zokwanira zachilengedwe muzakudya

Chifukwa chomaliza chokhala ndi cholesterol yabwino ndizosowa zakudya zamasamba patsamba lililonse. Pali zipatso zomwe zingathetse vutoli. Nthawi zambiri amakhala ofiira kapena ofiirira. Zipatso izi ndizambiri mu resveratrol, yomwe ndi antioxidant yamphamvu yomwe imathandizira kusinthika kwa ma cellular. Imapezeka m'mphesa wofiira, yamatcheri, maapulo ndi zipatso.

Kodi mukufuniranji cholesterol ya HDL?

Cholesterol imapangidwa m'chiwindi, ndipo timazipeza kuchokera ku chakudya. Amagwiritsidwa ntchito m'thupi ntchito zingapo zofunika kwambiri, monga kupanga mahomoni ndi mavitamini. Amasintha mawonekedwe am'mafupa. Cholesterol owonjezera amadziunjikira monga mapangidwe amkati pamitsempha yama mitsempha ndipo amasokoneza kayendedwe kabwinobwino ka magazi. Popita nthawi, izi zimabweretsa matenda owopsa a mtima. Panthawi imeneyi, cholesterol yabwino imatha kukupulumutsani. Amachotsa cholesterol yowononga mthupi, ndikuyeretsa mitsempha yama cholesterol. Imasunthira cholesterol ya LDL kubwerera kuchiwindi, komwe imakonzedwa ndikuchotseredwa mwachilengedwe kuchokera mthupi.

Kodi malangizowa anakuthandizani? Mwina muli ndi njira zina zolerera cholesterol ya HDL? Gawani malingaliro anu, zomwe mwakumana nazo ndikusiya ndemanga.