How to avoid high cholesterol in food and list of food that causes high cholesterol.

High Cholesterol in Food: Cholesterol, a type of fat, is present in all animal cells and is vital for several metabolic processes of the body including hormone and bile production. Cholesterol is a waxy, whitish substance, which is also essential for helping the body to produce and use vitamin D effectively. Bile production helps the body to digest fat and simultaneously absorb vital nutrients. High cholestrol in food can have adverse effect on your health and increase the risk of heart disease. The liver and most cells present in the body produce cholesterol in required amounts, which is then circulated in the blood with the help of lipoproteins. In order to learn ways of avoiding high cholesterol in food, you must first understand the permissible levels of cholesterol in your body. There are two types of cholesterol namely, Low density lipoprotein (LDL) cholesterol and High density lipoprotein (HDL) cholesterol. The first type of cholesterol is called as ‘bad’ cholesterol, as it clogs up your arteries after entering the blood stream. On the other hand, the HDL cholesterol helps in removing the ‘bad’ cholesterol from the bloodstream and is called as ‘good’ cholesterol, as it is good for health. According to health experts, the cholesterol levels in you body should not go beyond 5.5mmols per liter. On an average, about fifty percent of adult Australian population has blood cholesteral level beyond the specified safe limits while more than fifty million Americans have high cholesterol. Cholesterol related health issues are on the rise and have become a major health concern globally.

Food to avoid for high cholesterol: High cholesterol can cause number of health problems such as heart disease, kidney damage, stroke, blindness, and even death. Since liver is the main processing center for cholesterol, it sends back all the unwanted cholesterol from animal fats we have consumed, into the bloodstream. Cholesterol circulated in excess amounts into the bloodstream can build up into fatty deposits causing the arteries to narrow. Complete blockage of the arteries leads to stroke and heart disease eventually. It therefore becomes important to know the foods you need to avoid for high cholesterol. Foods to avoid for high Cholestorol includes foods that are high in saturated fats.

High Cholesterol Food List: Saturated fats that are in animal products are mainly responsible for high cholesterol in the body. As a result, animal products lead the high cholesterol food list. Other foods that are included in the high cholesterol food list are full fat dairy foods, some seafood, and eggs. On the contrary, foods from plants are devoid of Colesterol and hence an important part of a healthy diet.

Food that causes high cholesterol: Everyday food that causes high cholesterol includes fatty meats, cakes, biscuits, pastries, deep fried foods, most takeaway foods, snack foods, and chips. Simple dietary changes can help you avoid food that causes high Cholosterol. You may replace butter with polyunsaturated margarine and may also opt for low fat milk and yogurt to limit your cholesterol intake. You may be able to lower LDL cholesterol by eating oats and legumes. Consult a dietician who can give you a proper food chart in order to have a balanced diet for reducing high cholesterol levels.

Faida za mazoezi kwenye ngozi yako.

Wote tunajua kwamba ni jinsi gani mazoezi yalivyo muhimu kwetu,Je tunajua kuwa mazoezi ni faida pia kwa muonekano wa ngozi yetu?

Mazoezi yanaongeza blood circulation ambayo husafirisha virutubisho mbalimbali mwilini na pia kuipa ngozi nafasi ya kupumua vema kwa jasho linalo isafisha kupitia vinyweleo vya mwili mzima.

Ndio maana nchi za wenzetu wale wenye uwezo huwa mara nyingi wanaoga kwa kutumia mvuke kwenye chumba maalumu.Wanafanya hivi kwa ajili ya kuisafisha ngozi na kuiacha yenye afya na kuvutia zaidi.

Haya ni baadhi ya maneno ya madoctar watafiti kuhusu ngozi:

“Doctors say, another body part may benefit from regular workouts is your skin. Indeed, from reducing spots, breakouts to fighting the signs of aging, health experts say regular exercise can play a big role in how young and how healthy your skin looks and feels.

"It's no secret that exercise has important benefits for the entire body. But what many people don't realize is that our skin is the largest organ of our body, and thus, the benefits can be enormous," says Audrey Kunin, MD, a Kansas City, Mo., dermatologist and author of The DERMAdoctor Skinstruction Manual.”

Sitaki kupungua mwili ila nataka kutoa kitambi peke yake je nifanyeje?

Nimepata maswali mengi sana kutoka kwa watu mbalimbali kuhusiana na swala la kupungua sehemu moja tuu ya mwili na hasa kutoa kitambi peke yake bila kupungua mwili mzima,nimeamua kujibu hapa ili kuwapa faida wasomaji wangu wengine.

Kwanza kabisa tujue kwamba kuwa na kitambi na kuwa na mafuta(FATS) mengi mwilini ni vitu vinavyo endana kwa ukaribu sana kwani Fats nyingi mwilini hufanya storage kwenye tumbo na hata kwenda kwenye makalio(matako) hii ni kwa wanaume,na kwa wanawake fat storage hufanyika kwenye misuli ya mikono ya nyuma(triceps),hips,matakoni na baadaye kuhamia kwenye tumbo,


Tafiti zinasema kuwa fats zinazokuwa tumboni ndio fats mbaya kuliko fats nyingine zote ambazo ziko mwilini,inasemekana kuwa ndio fats zinazosababisha higher cholesterol levels,higher blood sugar,heart disease and raised blood pressure.

Kwahiyo sasa unapotaka kupungua jua kuwa unataka kutoa mafuta mwilini kwahiyo ili utoe mafuta ni lazima ufanye mazoezi ambayo yatatoa Fats ndani ya mwili mzima na sio sehemu moja tuu ya mwili,Unaweza ukafanya sana situps na mazoezi mengine mengi ya tumbo lakini tumbo halitapungua bali utalikomaza tuu na mwishoni litakuwa gumu zaidi hata kutoa fats zilizomo.

Ningependa kuwaambia wasomaji wangu kwamba hakuna zoezi la kutoa kitambi peke yake bila kupungua mwili mzima na ni ngumu sana kutoa body Fats kama hutafanya mazoezi ya kushirikisha mwili wako wote kwa muda wa lisaa limoja au dakika 45,kwa kawaida mwili huanza kuburn Body Fats kwa ajili ya kutumika kama enegry baada ya nusu saa wakati unafanya zoezi.

Kabla ya hapo mwili unakuwa unatumia the available energy, kwa mfano wakati ukiwa unakimbia au kuendesha baiskeli baada ya nusu saa mwili wako huanza kuunguza mafuta kwa ajili ya kukupa nguvu ya wewe kuendelea na ndipo hapo tunasema unaburn calories mwilini.

Ushauri wangu kwa wasomaji wangu ni kwamba njia pekee ya kupungua ni kufanya mazoezi yanayo shirikisha viungo vyako vyote kwa pamoja na hakikisha unafanya kwa muda usio pungua lisaa limoja au dakika 45.
Na kama unamwili wa kawaida hutaki kupungua bali unapenda kufanya mazoezi kwa ajili ya afya basi fanya mazoezi kwa nusu saa tuu kwa wiki hata mara tatu sio mbaya utaendelea kuonekana ni mwenye afya na mtanashati na unae jiamini kwa wakati wote.
Nasubiri maoni na mchango wenu asanteni pia kwa kuwa wasomaji wangu wazuri.

Mazoezi ni raha sana hasa kwa muonekano wa mwili wako.

Ivi unajiskiaje unaposimama na kujiangalia kwenye kioo chumbani kwako ukiwa umetoka kuoga na kuona una mwili mkubwa na haujapangika hata kidogo nyama zimelegea tumbo kubwa (kitambi).Dada zetu hata kama ni hips basi zipo tuu lakini hazieleweki yani kwa ujumla mwili haukuvutii hata wewe binafsi ukijiangalia.Ni wengi sana wanatamani kuwa na miili mizuri na yenye mwonekano wenye afya na kupendeza kama baadhi ya mastaa wakubwa duniani lakini kinachowashinda ni uvivu na kutokujua ni nini mtu unataka na kwanini unataka.Katika maisha ni lazima mtu ujifunze kuishi kwa mipango na kuwa committed yote yatawezekana.

hebu angalia miili kama hii...


Ngoja niwaambieni kitu mwili wa binadamu na akili kwa ujumla unahitaji mazoea tuu na ukishajizoesha kufanya exercise mwili unazoea na siku ukikosa utahisi kama umepungukiwa na kitu kikubwa sana mwilini kwa ajili ya mazoezi na kweli ukiwa committed mazoezi hayadanganyi bwana yani mwili unakuwa na afya ngozi inakuwa safi huna hata haja ya kutumia vipodozi wewe ni mwendo wa rays tuu na unang’aa kama kawaida na utajiona ni mwenye furaha na kujiamini kila wakati.Jaribu leo utaniambia baada ya mwezi mmoja tuu na usikate tamaa kwani matunda ni taratibu taratibu tuu.

SWALI LA KIZUSHI KWANINI DADA ZETU WANAPENDA SANA WANAUME WENYE MIILI YA MAZOEZI(muscular guys) KAMA HII…..?????

Vyakula vya kukwepa (kuacha) wakati unafanya diet (Vyakula vyenye Calories nyingi).

Ni vema kama tungefahamu kwanza calorie ni nini hasa:

Calorie is the energy supplied by the foods we eat is measured in calories. Calories are units of energy contained in the food and drink we consume. Calories are either burned to produce energy or, if surplus to requirements, stored as fat.

Nafikiri sasa tutakuwa tumepata picha halisi ya nini ninachokwenda kuelezea kuhusu vyakula hivi vyenye calories nyingi mwilini,

Vyakula vyote vina kiwango flani cha calories kulingana na wingi wake(volume),vyakula kama wali,nyama ya kukaanga,chips,maandazi.na all processed foods and desserts vina high energy density hii inamaanisha kwamba vyakula hivi vina calories ngingi sana mwilini in small amount of intake,

Lakini vyakula kama mboga za majani matunda na all high protein foods vina low energy density hii ikimaanisha kwamba vyakula hivi havina calories nyingi mwilini tuvitumiapo hata kama tukila in large amount.

Ni muhimu sana kuzingatia vyakula vya aina ya mboga mboga na matunda kwasababu Matunda mengi na mboga za majani yanaujazo mkubwa sana wa maji na sio calories.mfano hapa ni carrots and grapefruits,na pia vyakula vya aina hii huchukua muda mrefu kufanyiwa digestion mwilini kwahiyo vitakufanya ujisikie umeshiba kwa wakati mrefu zaidi.(kwakizungu tunasema high fiber foods)

Baadhi ya vyakula ambavyo unatakiwa kuvikwepa:

• Always kwepa sana kula cheese, cheese ina kiwango kikubwa sana cha fats,inaongeza calories zisizokuwa na umuhimu kwenye sandwiches na salad tunazokula.
• Pendelea sana kula vitu vya kuchoma zaidi kuliko vya kukaanga,vyakula vya kukaanga vima more calories na more fats and more sodium.
• Pendelea kunywa maji zaidi ya soda,kwakuwa soda zenye sukari zina calories nyingi sana kwa chupa moja tuu utakayokunywa.
• Brown bread ni mkate mzuri sana so jaribu kutafuta huu badala ya ile tulio izoeya ya kawaida.
• Kwepa sana kula mayonnaise kwani ina calories nyingi sana mwilini,kama unashindwa kuacha kabisa look for low fat mayonnaise.
• Pendelea kula vyakula vyenye protein kwa wingi na low fats kwa mfano beans,peas and lentils, white meat,egg white,samaki wa kuchemsha,na maziwa low fat milk or fat free.
  
• Mwisho kabisa usipende kula vyakula vyenye chumvi nyingi pendelea vyakula ambavyo vina chumvi kidogo sana ya kawaida so it will be less sodium too.

Nasubiri maoni yenu kwa wale ambao wanamaswali au wameshindwa kunielewa karibuni sana,na kwa michango yenu pia.