Kodi chakudya choyipa kwambiri cha cholesterol yayikulu ndi chiyani?

Kodi chakudya choyipa kwambiri cha cholesterol yayikulu ndi chiyani?

Mamiliyoni amavutika ndi cholesterol yochuluka padziko lonse lapansi, ndipo malinga ndi ziwerengero za World Health Organisation, 78% yaiwo samalandila mankhwala aliwonse kuti awachiritse. Bungwe la CDC linanenanso kuti anthu pafupifupi 94 miliyoni ku United States ali ndi cholesterol yambiri, ndipo pafupifupi theka la omwe ali ndi vutoli sanalandire chithandizo chake.

Malingana ndi Idyani Izi Sikuti, pamene zinthu zosiyanasiyana, kuphatikizapo msinkhu, kulemera kwake, kusuta fodya, ndi matenda ena aakulu, zimayambitsa kuwonjezeka kwakukulu kwa thanzi ndi thanzi. Kapenanso mankhwala ena - atha kukulitsa chiwopsezo chanu chokhala ndi cholesterol yayikulu, koma njira imodzi yomwe ingasinthidwe mosavuta komanso yotheka kuti muchepetse cholesterol ndi zakudya.

Zakudya zoyipa kwambiri za cholesterol yayikulu

Ngati munthu ali ndi cholesterol yochuluka m’mwazi kapena akungofuna kupeŵa mkhalidwe umenewu, pali chakudya chimodzi chimene chiyenera mwinamwake kusiya kudya, kapena kuchepetsa kudya kwake, chomwe ndi nyama yofiira.

“Nyama yofiyira ndiyowopsa makamaka ku mlingo wa kolesterolo m’mwazi,” akutero Pulofesa Jinan Banna, katswiri wa kadyedwe kake ndi wothandizira pulofesa pa yunivesite ya Hawaii ku Manoa. “Nyama yofiyira imakhala ndi mafuta ochuluka ndi mafuta a m’thupi, amene akadyedwa mopambanitsa angapangitse kuti mafuta a m’mwazi achuluke, zomwe zingawonjezere ngozi ya matenda a mtima ndi mitsempha,” akuwonjezera motero Profesa Benna.

Mafuta okhuta

Kudya zakudya zokhala ndi mafuta ochuluka kwambiri kumapangitsa kuti thupi litulutse lipoprotein yotsika kwambiri, kapena cholesterol yoyipa m'mwazi, yomwe imatsogolera ku cholesterol yambiri. Mafuta okhuta amapezeka mwachilengedwe muzakudya zambiri - ngakhale zakudya zamasamba - koma amapezeka makamaka muzanyama.

Pochepetsa kudya nyama zamafuta, cholesterol imatha kusintha. M'malo mwake, malinga ndi kafukufuku wasayansi wa 2020 wofalitsidwa mu Cochrane Database of Systematic Reviews, kuchepetsa mafuta odzaza m'zakudya kungathandize kuchepetsa cholesterol komanso kuchepetsa chiopsezo cha matenda amtima wamba ndi 17%.

Theka la kuchuluka kwanthawi zonse

Kafukufuku wachitikanso kuti awunikenso mwatsatanetsatane ubale womwe ulipo pakati pa nyama yofiira ndi cholesterol, kafukufuku yemwe adasindikizidwa mu 2019 mu Food & Function adapeza kuti anthu omwe amadya nyama yofiira pafupifupi theka adatsika kwambiri m'magazi awo.

Nyama yoyera

Kafukufuku watsopano akuwonetsa kuti nyama yoyera ikhoza kukhala yoyipa kwambiri pamlingo wa kolesterolini ngati nyama yofiira ngati ili ndi milingo yofanana yamafuta odzaza. Pamene otenga nawo gawo adayikidwa pazakudya zokhala ndi nyama zoyera zokhala ndi mafuta odzaza, adawonetsa milingo yayikulu kwambiri ya LDL cholesterol pambuyo pa masabata a 4 poyerekeza ndi omwe amadya zakudya zopanda mafuta odzaza ndi nyama.

Masitepe ofunikira ndi malangizo

1. Funsani dokotala

Gawo loyamba komanso lofunika kwambiri ndikupeza upangiri wa akatswiri azachipatala za njira yabwino yochepetsera cholesterol yanu mosamala, monga momwe kafukufuku wafukufuku akuwonetsa kuti njira zina zosavuta za moyo zingathandize kukonza bwino.

2. 11 magalamu a mafuta odzaza

Poyamba, akatswiri amalangiza kuchepetsa kudya nyama yofiira. Malinga ndi bungwe la American Heart Association, ngati munthu ali ndi mafuta ambiri a kolesterolini, amayenera kuchepetsa mafuta odzaza ndi mafuta osakwana 6% a ma calories omwe amadya tsiku ndi tsiku, omwe ali pafupifupi 11 mpaka 13 magalamu a mafuta odzaza.

3. Kuchita masewera olimbitsa thupi

Zochita zolimbitsa thupi zolimbitsa thupi zingathenso kukhala gawo lachizoloŵezi chochepetsera mafuta m'thupi tsiku ndi tsiku, monga kafukufuku wa 2013 wofalitsidwa mu Journal of Atherosclerosis, Thrombosis ndi Vascular Biology anapeza kuti kuyenda ndi kuthamanga kunali kothandiza kuchepetsa mafuta a kolesterolini mwa anthu omwe ali ndi cholesterol yambiri.

Kodi kukhala chete kulanga ndi chiyani?