Cholesterol ndi chinthu chomwe chimapezeka m'mizu mwa maselo amoyo. Imalimbikitsa kupanga mahomoni ogonana mwa amuna ndi akazi, imathandizira kupanga vitamini D.
Anthu ambiri amaganiza kuti cholesterol ndiyowopsa ndipo amakana kugwiritsa ntchito kale. Malingaliro awa ndi olakwika, chifukwa amavulaza pokhapokha ngati aphwanya lamulo. Pafupifupi 80% imapangidwa ndi ziwalo, ndipo zotsalazo zimabwera ndi chakudya.
Kuchuluka kwazinthu zimapangidwa ndi chiwindi, gawo laling'ono limagwera ziwalo zotsalira. Kuphwanya malamulo kumachitika chifukwa chakumwa zakudya zamafuta amnyama. Kuphatikiza apo, mankhwalawa amagwira ntchito zofunika:
- zimapangitsa cell zimagwira;
- Zimathandizira kuti tiziwalo timene timatulutsa timadzi timene timatulutsa timadzi tambiri
- imathandizira kaphatikizidwe ka mahomoni ogonana;
- apanga vitamini D;
- normalization kagayidwe;
- Amachita kudzipatula kwa mitsempha ulusi.
Zakudya zomwe zimakhala ndi mafuta a nyama zimakhala ndi cholesterol. Zimapezeka makamaka pazinthu zotere: mazira, tchizi, nyama yamafuta, batala, shrimp, nsomba. Imanyamulidwa ndi thupi mothandizidwa ndi zinthu zapadera. Amatchedwa lipoproteins ndipo ali m'mitundu iwiri:
- Low Density Lipoproteins (LDL).
- High Density Lipoproteins (HDL).
Mtundu woyamba umawonedwa ngati wowopsa komanso wowopsa. Munthawi yoyenera payenera kukhala mitundu iwiri yonseyi. Kenako thupi limagwira ntchito popanda zolephera. Mtundu wachiwiri ndiwothandiza ndipo ndi zomwe zili bwino umatha kuchotsa mafuta ochulukirapo pazitseko zamitsempha yamagazi.
Mapuloteni ndi mapuloteni apamwamba kwambiri omwe ndi maziko a zakudya kwa othamanga. Amagwiritsidwa ntchito kuti apange minofu mwachangu kuposa masiku onse. Itha kukhala yamitundu iwiri: chomera ndi chinyama. Nthawi zambiri ogwiritsa ntchito amafunsa funso: kodi pali cholesterol ya protein? Mwachilengedwe, palibe cholesterol mumtundu wazomera, koma imapezeka pazinthu zanyama.
Amakhulupirira kuti protein ndi cholesterol sizigwirizana. Ochita masewera ambiri amati pakumanga minofu, cholesterol siyabwino, chifukwa imatha kubweretsa atherosclerosis ndikupanga cholesterol plaque pamatumba. Kuti mudziwe yankho la funsoli, muyenera kumvetsetsa zomwe zikuchitika.
Mapuloteni amakhudzidwa pafupifupi machitidwe onse m'thupi. Masiku ano, zakudya zama protein zomwe zimakhala mu niche yosiyana, chifukwa osewera ambiri amasinthira kwa iwo. Zakudya zamafuta ochepa zimathandiza kumanga thupi lokongola, lopanda mafuta pomanga minofu. Alendo ambiri ochita masewera olimbitsa thupi amaganiza kuti mapuloteni ndiwo maziko, chifukwa amathandizira kuchepetsa kugwiritsa ntchito mphamvu, zomwe ndizofunikira kwambiri pakuchita masewera olimbitsa thupi.
Mawu oti mapuloteni opanda cholesterol amafunikira masewera ndi zolakwika. Monga mukudziwa, mankhwalawo amagwira nawo ntchito yomanga minofu, ndipo maziko a protein sangapereke chilichonse. Kupanga koyenera dongosolo la zakudya kumathandizira kukulitsa mtundu wa minofu popanda kuvulaza thanzi. Kugwiritsidwa ntchito molakwika kwa zinthu zoterezi ndi zovulaza thanzi ndipo kumakhudza chiwindi ndi impso. Ngati mungagwiritse ntchito molakwika, simungangokhala opanda mawonekedwe okongola, komanso thanzi lanu. Kwa masewera, kudya moyenera ndikofunikira. Chakudya chokhala ndi mavitamini ndi michere yofunika ndizomwe zingathandize kukwaniritsa zotsatira. Ndikofunika kukumbukira kuti mapuloteni ndi ofunikira monga cholesterol.
Munthu akangopita kukachita masewera olimbitsa thupi, cholinga chake chinali choti apeze thupi labwino. Wothandizira wamkulu mu izi ndi zakudya zama protein. Pakapita kanthawi, mudzazindikira kuti zotsatira zake sizikuwoneka. Nthawi zambiri, vutoli ndi cholesterol yotsika. Aliyense ayenera kudziwa kuti cholesterol yabwino ndiyofunika kuti minofu ikhale komanso thanzi. Chifukwa chake, othamanga aliyense ayenera kugwiritsa ntchito. Ndikofunikira kuti muchepetse kudya kwamafuta ndikusintha zakudya zopatsa thanzi. Kupanda kutero, kusapeza bwino mu thupi, ndipo muyenera kulipira zochuluka kwambiri chifukwa cha chithunzi. Zakudya zoterezi ziyeneranso kukhala ndi mafuta azamasamba, zomwe zimaphatikizapo asidi osakwanira ochepa.
Mapuloteni ofotokoza mbewu angatsitse cholesterol. Chifukwa chake, nthawi zina mapuloteni okhala ndi cholesterol yambiri ndi othandiza. Mwachitsanzo, mapuloteni a soya amalepheretsa atherosclerosis. Ndipo genistein yomwe ilimo ndi antioxidant.
Tiyenera kudziwa kuti chakudya chama protein sichofunikira osati othamanga okha, komanso ndi anthu wamba. Mapuloteni ndiye chomanga thupi.
Kuphatikiza pazowonjezera, zakudya zama protein zimatha kukhala zachilengedwe. Payenera kukhala zakudya zomwe sizovuta kuzinyamula zokha. Ndipo mapuloteni, ngati munthu alibe lingaliro lazakudya zam'mitambo, ndizovuta kwambiri kusankha. Zachilengedwe zomanga thupi:
- Mazira.
- Zinthu zamkaka.
- Nyama.
- Nsomba.
- Mtedza.
- Ziphuphu
Kuphatikiza pa gululi la malonda akuphatikizapo tirigu ndi rye.
Chojambulira chomwe chili ndi mapuloteni ndi soya.
Zakudya zopangidwa bwino ndizomwe zimapangira thupi labwino komanso labwino.
Ngati munthu akufunika kuchuluka kwa mapuloteni, amamasulira zowonjezera. Kuti musankhe bwino kwambiri muyenera kufunsa katswiri. Pali mitundu ingapo ya zowonjezera zotere.
Poyamba pali Whey protein. Amapangidwa kuchokera ku Whey. Mulibe mankhwala. Puloteni iyi imakhala ndi chilengedwe chofunikira kwambiri ndipo imayamwa mwachangu ndi thupi. Ndikwabwino kuzigwiritsa ntchito mutatha kulimbitsa thupi. Ubwino wake umaphatikizapo mtengo wochepa.
Mapuloteni a mazira, mosiyana ndi akale, ndi okwera mtengo kwambiri. Ngakhale izi, ili ndi zizindikiro zazikuluzikulu zamankhwala obadwa nawo, ndipo nthawi ya mayamwidwe ndi maola 4-6.
Mapuloteni a Casein samva kukoma kwambiri, ndipo kuwonjezera apo, samasakanikirana bwino ndi madzi. Amamezedwa pang'onopang'ono, mapuloteni awa ndi abwino kuti agwiritse ntchito usiku.
Puloteni ya soya ndiyotchuka kwambiri, osati pachabe kuyambira kale, soya imadziwika kuti ndiye puloteni wamkulu. Imamugaya moyenera. Kwa ambiri, mtundu uwu wa mapuloteni ungayambitse kutulutsa. Chimodzi mwamaubwino ake ndi kutsitsa cholesterol.
Mapuloteni ovuta amakhala ndi mitundu ya kulemera. Zabwino zonse zimaphatikizidwa m'mawu amodzi, motero mtundu uwu ndiwothandiza kwambiri.
Ngati mulibe nthawi, kapena mukufuna kugwedeza, mutha kugwiritsa ntchito mapuloteni. Imodzi imakhala ndi mapuloteni tsiku lililonse.
Zonsezi zimapangidwa kuchokera ku zinthu zachilengedwe, popanda zowonjezera zamankhwala. Kuti mukwaniritse izi, muyenera kuphatikiza zowonjezera ndi masewera olimbitsa thupi komanso kudya mokwanira. Pazakudya zamasewera, wopeza amagwiritsidwa ntchito kwambiri. Ichi ndi chowonjezera chomwe chili ndi mapuloteni ndi chakudya.
Malinga ndi akatswiri, iye ndi "wokonza" zakudya, koma kugwiritsidwa ntchito kwake ndikovuta. Chowonadi ndi chakuti mumapezeka michere yambiri momwe mungafunikire kuti muchulukitse minofu yambiri. Ndikosatheka kumwa zinthu zambiri ndi chakudya.
Ndi cholesterol yowonjezereka ndi kulemera kwambiri, mapuloteni a nyama adzayenera kusiyidwa, ndikuwasintha ndi mapuloteni azomera. Koma palibe chifukwa chosinthira zakudya zanu.
Choyamba, muyenera kuphunzira mosamala mawonekedwe a zakudya zamasewera.
Kuchepetsa cholesterol yamagazi, tikulimbikitsidwa kuchotsa zakudya zina muzakudya.
Choyamba, muyenera kutsatira menyu wapadera ndi kupatula mowa, kusuta m'moyo.
Mafuta azinyama ochulukirapo amatha kukulitsa kuchuluka kwa zinthu, motero ayenera kukhala ochepa.
Akatswiri amalimbikitsa kusintha zakudya zina:
- Mafuta onenepa sayenera kupatulidwa kwathunthu. Muyenera kuyang'ana pa nyama yopendekera. Itha kukhala ng'ombe, nkhuku, kalulu, nkhuku. Osamadya masamba a nyama.
- Idyani nsomba pafupipafupi. Sturgeon, nsomba, nsomba zoyera, ndi Emm zimakhala ndi ma polyunsaturated acids ofunikira m'thupi. Nsomba zotere ziyenera kudyedwa katatu pa sabata.
- Zinthu zamkaka ziyenera kudyedwa ndi mafuta ochepa.
- Kuwonjezeka kwa kudya zipatso. Mlingo woyenera ndi ma servings awiri patsiku. Zipatso zothandiza osati mwatsopano, komanso mawonekedwe a zipatso zouma.
- Zipatso ndizabwino kwambiri pamenyu. Cranberries amayenera chisamaliro chapadera. Sizingochotsa mafuta ochulukirapo, komanso kuchepetsa shuga komanso zimathandizanso kupewa mavuto a mtima. Ziphuphu zimathandiziranso kuchotsa matenda.
- Ndikofunika kuti muzidya zamasamba popanda zowonjezera komanso mumtundu waiwisi. Ndikulimbikitsidwa kuti muzidya kangapo pa sabata. Mutha kuwonjezera ma avocado ndi artichoke ku saladi zamasamba.
- Mtedza, nyemba ndi mbewu zonse. Kuti cholesterol ikhale yachilendo, muyenera kudya oatmeal m'mawa uliwonse. Nyemba zowiritsa ndizothandizanso.
Muyeneranso kusamala ndi zolembera zomwe mumagula mukamagula. Ndikofunikira kuti asakhale ndi cholesterol. Kuphika kuyenera kuchitika ndi mafuta ochepa. Ngati izi ndizotheka, ndiye kuti muyenera kusiya zonsezo mukaphika. Kuti mukhale ndi zakudya zopatsa thanzi, muyenera kuphatikiza zinthu: nyama ndi masamba, komanso nyemba ndi nyemba.
Chachikulu ndikuti zakudya ndizoyenera, ndiye kuti cholesterol imakhala wothandizira. Makamaka kwa othamanga, ndikofunikira kuti minofu ikule bwino. Pamodzi ndi mapuloteni, muyenera kuphatikiza zinthu zachilengedwe, zomwe ndi zinthu zomanga thupi. Moyo wokangalika sungaphatikizidwe ndi kuchuluka kwa chinthu ichi. Chifukwa chake, osati mitsempha yokha yamwazi, komanso ziwalo zonse zimakhala zolimba.
Kodi ndichofunika kuti mutenge mapuloteniwo auze katswiri mu kanema nkhaniyi.
