Zakudya zisanu zofunika kwambiri zowonjezera mafuta opindulitsa

Zakudya zisanu zofunika kwambiri zowonjezera mafuta opindulitsa

Cholesterol imadziwika kuti ndi yovulaza, koma ndiyofunikira kuti thupi likhale lathanzi. Ndipotu, chiwindi chimapanga cholesterol, yomwe thupi limagwiritsa ntchito m’njira zosiyanasiyana, monga kupanga mahomoni. Koma kudya kwambiri mitundu ina yamafuta - okhutitsidwa ndi mafuta osinthika, mwachitsanzo mafuta opezeka muzakudya zamafuta ndi zakudya zokazinga - kungayambitse kuchuluka kwa cholesterol ya LDL. Malinga ndi American Heart Association, cholesterol "yoyipa" imatha kuchuluka m'mitsempha yanu, ndikuwonjezera chiopsezo cha matenda amtima ndi sitiroko.

Malinga ndi lipoti lofalitsidwa ndi tsamba la Eating Well, kuchepetsa magwero a mafuta okhuta ndi owonjezera ndikofunikira kuti muchepetse cholesterol m'magazi. Koma pali mbali inanso: mafuta ambiri opatsa thanzi amatha kuwongolera kuchuluka kwa cholesterol, mwina mwa kutsitsa LDL kapena kukweza cholesterol yabwino ya HDL (kapena zonse ziwiri). Awa ndi mafuta osatulutsidwa, omwe amaphatikiza mafuta a monounsaturated ndi polyunsaturated mafuta acid.

Katswiri wa za kadyedwe, Maria Laura Haddad-Garcia, anati: “Mafuta a mono ndi a polyunsaturated amapezeka m’zakudya zosiyanasiyana, kuyambira ku zakudya za nyama, monga nsomba ndi nsomba za m’nyanja, mpaka ku zakudya zodzala monga mtedza ndi njere, kungotchulapo zochepa chabe.”

Top 5 magwero mafuta

Kafukufuku akuwonetsa kuti pali zakudya zomwe zili ndi ma trans mafuta acid omwe amathandizira kuchepetsa cholesterol yoyipa m'magazi, motere:

pistachio

Kusanthula kwa 2021 kwa mayeso opitilira 12 omwe adasindikizidwa ndi magazini ya Food Science and Nutrition adapeza kuti kudya ma pistachios pafupifupi milungu 12 kumachepetsa cholesterol yonse ndi mfundo 7; Mlingo wa cholesterol wa LDL unatsikanso ndi mfundo za 4, ndipo panalinso kuchepa kwa triglycerides. Kudya zosakwana magalamu a 30 patsiku kumathandizira kuwonongeka kwa mafuta acids m'thupi, komanso amakhala ndi zakudya zinazake monga vitamini E, antioxidants ndi potaziyamu zomwe zingachepetse kutupa ndi kutupa, motero kumapangitsa kuti mitsempha ya magazi igwire bwino ntchito. Pistachios ilinso ndi ma phytosterols, omwe ndi mankhwala a zomera omwe amadziwika kuti amatha kuchepetsa cholesterol.

mbewu ya fulakisi

Malinga ndi kafukufuku wachipatala wa 2022 wofalitsidwa mu nyuzipepala ya Explore, akuluakulu omwe ali ndi kuthamanga kwa magazi omwe amadya pafupifupi magalamu 30 a nthanga za fulakesi tsiku lililonse kwa masabata 12 adawona kuthamanga kwawo kwa systolic (chiwerengero chapamwamba pakuwerengera kwa magazi) kutsika ndi 13 mfundo. Cholesterol chonse cha omwe amadya flaxseeds adatsikanso ndi ma point 20. Malinga ndi bungwe la American Heart Association, kuwongolera cholesterol m'magazi ngati munthu ali ndi kuthamanga kwa magazi ndi cholinga chanzeru, chifukwa zolembera zomwe zimalowa m'mitsempha yomwe imadziunjikira pakapita nthawi kumabweretsa cholesterol yayikulu, zomwe zimapangitsa kuti zikhale zovuta kupopa magazi kudzera m'mitsempha, zomwe zimapangitsa kuthamanga kwa magazi.

peyala

Malingana ndi deta yochokera ku US Centers for Disease Control and Prevention (CDC), kukhala ndi milingo yambiri ya HDL cholesterol kungapangitse thanzi la mtima, chifukwa kumachotsa cholesterol yovulaza ya LDL m'mitsempha ndikuibwezera ku chiwindi, kumene imasweka ndi kuchotsedwa. kuchokera mthupi. Kuonjezera mapeyala pazakudya kumatha kubala zipatso, monga zotsatira za kafukufuku wowunika, wofalitsidwa mu 2018 mu American Journal of Clinical Nutrition, adapeza kuti kudya mapeyala kumakulitsa kuchuluka kwa cholesterol ya HDL, chifukwa imakhala ndi ma sterols, fiber, ndi mafuta a monounsaturated. zomwe zitha kugwirira ntchito limodzi kukulitsa milingo Yabwino ya cholesterol.

mafuta a masamba

Garcia akuti chikhulupiliro chofala ndi chakuti mafuta a masamba abwino okha ndi mafuta a azitona, koma kafukufuku amasonyeza kuti mafuta ena a masamba monga avocado, sesame, chiponde ndi canola amatha kuthandizira thanzi la mtima.

Mafuta a masamba ali ndi ma antioxidants ambiri omwe amawongolera cholesterol ndi ma sterols a mbewu omwe amachepetsa kuchuluka kwa cholesterol yoyipa ya LDL ndi triglycerides, Garcia akufotokoza.

Nsomba zonenepa

Kudya pafupifupi 250 magalamu a nsomba zonenepa mlungu uliwonse kumapereka milingo yabwino ya kolesterolini, kuphatikiza mulingo wabwino wa HDL cholesterol, womwe ungachepetse chiopsezo cha matenda amtima, malinga ndi kafukufuku wofalitsidwa mu 2020 mu British Journal of Nutrition. Nsomba zamafuta zimakhala ndi omega-3 fatty acids, zomwe zingathandize kuchepetsa kutupa ndi kuthamanga kwa magazi, komanso kuchepetsa chiopsezo cha magazi. Mndandanda wa nsomba zonenepa umaphatikizapo sardine ndi salimoni.

Malangizo ena

Bungwe la American Heart Association limalangiza kuti ngati munthu ali ndi cholesterol yochuluka, kusintha kwa moyo wawo ndi chithandizo chamankhwala zingamuthandize kwambiri kubwezeretsa mafuta m'thupi lawo kuti akhale ndi thanzi labwino, motere:

• Muzidya zakudya zopatsa thanzi, zomwe zimaphatikizapo kudya zipatso, ndiwo zamasamba, tirigu, nyama yopanda mafuta ambiri (monga nkhuku, turkey, nsomba), mtedza, mbewu, ndi nyemba.
•Chitani masewera olimbitsa thupi chifukwa chimawonjezera chitetezo cha HDL.
• Siyani kusuta kwachikhalidwe komanso zamagetsi.
• Khalani ndi kunenepa kwabwino Kuchepetsa thupi pang'ono - 5% mpaka 10% ya kulemera kwa thupi lanu - kungapangitse kusiyana.
• Kupitirizabe kumwa mankhwala ngati dokotala wasankha kuchita nawo.

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