Cholesterol ya zakudya ndi yosiyana ndi cholesterol ya magazi
Timamva zambiri za kolesterolini wokhudzana ndi thanzi labwino, cholesterol, cholesterol, cholesterol, komanso cholesterol. Ndipo kumvetsa kwa cholesterol kungakhale kusokoneza kuyambira pali mitundu iwiri: Cholesterol Zakudya ndi serum cholesterol. Cholesterol Chakudya chimapezeka mu chakudya chomwe timadya, pamene serum cholesterol mwachibadwa imapezeka m'magazi athu, ndipo ikhoza kuwuka ku msinkhu wovuta womwe umayambitsa mitsempha yambiri ndi matenda a mtima.
Cholesterol ya seramu ili ndi HDL, cholesterol yabwino, ndi LDL, yomwe ndi cholesterol choipa.
Cholesterol ndi mankhwala monga mafuta omwe amabwera kudzera mwazi ndi chinachake chotchedwa lipoproteins. Thupi lanu limafunikira kolesterolini kuti ikhale ndi mahomoni ena, vitamini D, ndi zakudya zoyenera kudya, koma zochuluka zitha kuvulaza thanzi lanu pamene mafuta ambiri a cholesterol amachititsa kuti mukhale ndi matenda a mtima.
Seramu Cholesterol
Cholesterol yanu yonse ili ndi magawo atatu: mkulu-osalimba lipoprotein (HDL), otsika-luso lipoprotein (LDL), ndi triglycerides. HDL imatchedwa cholesterol yabwino chifukwa ma lipoproteins amateteza motsutsana ndi matenda a mtima poyambitsa cholesterol choipa-LDL, zomwe zimapangitsa kuti mafuta adziwe mu mitsempha-kutalika kwa mitsempha ndi kubwerera ku chiwindi pamene amathyoledwa ndi kuthamangitsidwa ku thupi. Momwemonso HDL ndi maulendo otsika a LDL ndi abwino, pomwe magulu otsika a HDL ndi apamwamba a LDL ndi oipa.
Triglycerides ndi mtundu wa mafuta mthupi lathu. Mafuta owonjezera omwe thupi lanu sagwiritsa ntchito amatembenuzidwa kukhala triglycerides ndi kusungidwa kuti agwiritse ntchito kenako. Kuphatikiza kwa triglycerides yapamwamba ya HDL ndi yapamwamba ya LDL kungachititse kuti mafuta amangidwe m'makoma a mitsempha, zomwe zingayambitse matenda a mtima kapena kupwetekedwa mtima.
Cholesterol Chakudya
Cholesterol chamagulu amapezeka m'magulu monga nyama, nsomba, mazira, nkhuku ndi mkaka. Nyama yofiira imakhala ndi cholesterol yochulukirapo kuposa nkhuku ndi nsomba, koma ma shrimp ndi mazira akhala akudziwika kuti ndi choipitsala choipa kwambiri cha gululo. Komabe, ngakhale kuti shrimp ndi dzira limodzi liri ndi mamiligalamu 200 a cholesterol (magawo awiri mwa magawo atatu a ntchito yotumizidwa tsiku ndi tsiku), zapezeka kuti thanzi labwino ndi mafuta ochepa omwe ali ndi shrimp ndi mazira oposa ma cholesterol.
Kafukufuku wa pa yunivesite ya Rockefeller anasonyeza kuti chakudya cha shrimp chinapatsa cholesterol chabwino (HDL) ndipo chinachepetsa triglycerides (mafuta acids) kwambiri. Ofufuza pa Sukulu Yachipatala ya Harvard adapeza kuti mazira siwowonjezera mwayi wathu wa matenda a mtima chifukwa cha mafuta ochepa okha omwe ali ndi mafuta okwanira 1 1/2 magalamu. Inde, nthawi zonse amalimbikitsidwa kuti adye zakudya izi mopitirira malire.
Cholesterol Mu Zakudya Zathu
Ngakhale kuti zakudya zam'thupi zam'thupi zimakhala ndi cholesterol wambiri, zimapangitsa kuti anthu ena asamafe kwambiri, kafukufuku wasonyeza kuti kuchepetsa zakudya zamagazi zamagazi sizingakhale zofunikira monga kuchepetsa mafuta odzaza ndi mafuta oletsa zakudya zokhudzana ndi matenda.
Cholesterol Zakudya sizimangowonjezera zakudya zowonjezera zakudya (cholesterol sichipatsa makilogalamu alionse); Komabe, zakudya zomwe zimakhala ndi mafuta m'thupi komanso mafuta ambiri, zimatha kukhala ndi mafuta ndi mafuta, kotero kuti kupewa zakudya zapamwamba m'thupi zimatanthawuza kuti mumapewa chakudya chokhala ndi calorie yapamwamba.
Lucky kwa ife, maphikidwe ochepa kwambiri a calorie amagwiritsira ntchito zowonjezera zomwe zimakhala zochepa mu cholesterol. Kawirikawiri zakudya zomwe zili ndi mafuta ambiri m'thupi, zimakhala ndi mafuta ambiri, omwe ndi mkaka wamafuta ndi nyama zomwe ziri ndi mafuta odzaza ndi oopsa. Choncho, simungapeze zakudya zowonjezera mu cholesterol mu maphikidwe otsika kwambiri.
Ndiye kodi cholesterol wambiri muyenera kudya bwanji tsiku limodzi? Chabwino, akatswiri a zamankhwala amanena kuti ndalama zosakwana 300 mg pa tsiku ndi thanzi labwino.
Ngakhale kuti matupi amodzi akuoneka ngati akusiyana ndi kuchuluka kwa zakudya zamagazi zam'thupi (zina zimakhala zovuta kwambiri kuposa zina zomwe zimakhala zapamwamba za cholesterol), kuchepetsa zakudya zonse za mafuta m'thupi, makamaka mafuta ambiri ndi mafuta odzaza mafuta, amawoneka kuti ndi opambana kwambiri kwa thanzi.