Chiremba wako akakuudza here kuti huwandu hwecholesterol yako hwakakwira zvishoma pakuongororwa kwako kweropa kwazvino? Zvakajairika kunzwa kutya uye kunetseka kana izvozvo zvikaitika. Ungave uchishamisika kuti, "Ndoita sei izvozvi?" Asi mashoko akanaka ndeekuti, pane
zvakawanda zvatinogona kuita kudzora izvi. Chinonyanya kukosha pane izvi ndechekuchinja kudya kwedu. Chinangwa chedu chinofanira kunge chiri chekuderedza
cholesterol yedu yeLDL (Low-Density Lipoprotein), iyo inokuvadza muviri, iyo inonzi "cholesterol" yakaipa. Saka nhasi, tichataura nezvemamwe mapurogiramu ekudya akanakisa akasimbiswa nesainzi uye achakubatsira kuchengetedza hutano hwako uchidya chikafu chinonaka. Izvi hazvisi zvinhu zvenguva pfupi, asi zvinhu zvinogona kuitwa chikamu chemararamiro ane hutano.
1. Kudya kweMediterranean
Uku kudya kwakakurumbira kunowanzo kurudzirwa nenyanzvi
dzezvirwere zvemwoyo pasi rose. Sezvinoratidzwa nezita racho, uku ndiko kudya kwechivanhu kwave kuchiteverwa nevanhu vari munyika dzakatenderedza Gungwa reMediterranean (semuenzaniso, nyika dzakadai seGreece neItaly) kwemazana emakore. Kunosanganisira:
- Michero nemiriwo mitsva
- Zviyo zvese (zvinhu zvakaita semupunga webrown, buckwheat, oats)
- Hove nenyama isina mafuta akawanda
- Mafuta emuorivhi akawandisa
Chinhu chikuru chakanakira nzira iyi ndechekuti haisi chinhu chenguva pfupi, chakaoma kuita. Chikafu chinonaka, uye unogona kuchichinja sezvaunoda. Ndosaka zviri nyore kwazvo kuchitevedzera kweupenyu hwese. Tsvagiridzo yesainzi yakaratidza kuti kudya uku kunobatsira zvikuru pahutano hwemoyo.
2. Kuchinja Mararamiro Ekurapa (TLC Diet)
Kudya kweTLC chirongwa chine zvikamu zvitatu chinosanganisira
kudya, kurovedza muviri, uye kudzora uremu . Zvakaonekwa kuti kana ukaita zvese izvi zvitatu nemazvo, unogona kuderedza huwandu hwecholesterol yako yakaipa (LDL) ne20% kusvika 30%. Muchirongwa ichi, unofanirwa kusiya
mafuta e trans . Izvi zvinoreva zvinhu zvakaita sezvikafu zvakabikwa, margarine, uye chikafu chakakangwa zvakadzika. Uye
mafuta akazara.Unofanira kuderedza kudya kwaunodya (semuenzaniso nyama ine mafuta, bhekoni). Asi izvozvo hazvirevi kuti unofanira kurega kudya zvinonaka. Semuenzaniso, unogona kushandisa zvekudya zvine hutano zvakaita senyama isina mafuta akawanda panzvimbo pebhekoni. Muchidimbu, kana ukadzora huwandu hwezvokudya, unogona zvakare kudya zvinhu zvakaita semapancake nepeanut butter dzimwe nguva.
3. Kudya kweDASH kudzora BP
DASH (Dietary Approaches to Stop Hypertension) chirongwa chiri nyore kutevedzera chakatotsigirwa neAmerican Heart Association. Kunyangwe chinangwa chayo chikuru chiri chekudzora BP, inoshandawo zvikuru mukuderedza cholesterol. Chimwe chinhu chakanaka nezvayo ndechekuti unogona kuona mhedzisiro nekukurumidza. Mune imwe ongororo, vanhu vakatevera nzira iyi vakaona mhedzisiro yakanaka mumavhiki maviri chete. Munzira iyi, unofanirwa kudya zvakawanda zve:
- Zviyo , michero, nemiriwo ( fiber iri muzvikafu izvi inobatsira zvikuru mukuderedza cholesterol)
- Mapuroteni asina mafuta akawanda (semuenzaniso zvigadzirwa zvemukaka zvisina mafuta akawanda, bhinzi, nyemba, hove)
Uyewo,
munyu (sodium), shuga yakawedzerwa nenzira yekugadzira, zvihwitsi, uye nyama tsvuku zvinofanira kuderedzwa zvakanyanya.
Kuenzanisa kwemamwe maitiro makuru ekudya
Paunofunga nezvekudya kwakasiyana uku, ungangovhiringidzika zvishoma. Ungangove uchishamisika kuti, "Ndeipi yakanakira ini?" Heino kuenzanisa kuri nyore kwenzira nhatu huru.
| Kudya | Zvinhu zvekudya zvakawanda | Zvinhu zvekuganhurira |
|---|
| Mediterranean | Michero, miriwo, zviyo zvese, hove, mafuta emuorivhi, nzungu | Zvekudya zvakagadziriswa, shuga, nyama tsvuku |
| DASH | Michero, miriwo, mukaka usina mafuta akawanda, mapuroteni asina mafuta akawanda, zviyo | Munyu, shuga, chikafu chine mafuta, nyama tsvuku |
| Vekudya Zvisina Muriwo/Vegan | Zvese zvekudya zvezvirimwa: miriwo, michero, zviyo, nyemba, soya | Zvigadzirwa zvemhuka zvese (nyama, hove, mukaka, mazai) |
5. Kudya kweVegetarian kana Vegan
Kudya uku kuviri kwakavakirwa pamiti, kana ukasarudza chikafu chakakodzera, kunogona kuita mutsauko mukuru pahuwandu hwecholesterol mumuviri wako.
- Munhu asingadyi nyama : Haadyi nyama.
- Vegan: Haidyi chero zvigadzirwa zvemhuka. Izvi zvinoreva kwete nyama, hove, mazai , zvigadzirwa zvemukaka chete, asiwo huchi.
Ongororo yakaratidza kuti vanhu vanodya miriwo chete vane njodzi shoma yekubatwa nechirwere chemwoyo neBP. Izvi zvinodaro nekuti kudya kushoma kana kusina zvigadzirwa zvemhuka kunowanzova nemafuta akawandisa, mafuta akazara, uye cholesterol yakaderera.
Asi hechino chikanganiso chinoitwa nevanhu vazhinji. Kana ukadya zvakawanda zvekudya zvakakangwa zve lentil vadas, ulundu vadas, rolls, uye zvinotapira nekuti unodya miriwo chete, hazvideredzi cholesterol yako. Ndosaka zvichikosha kusarudza chikafu chine hutano chinobva muzvirimwa pane kuva "murimi wemiriwo asina kunaka."
Uyewo, kana uri kuchinja kudya kwezvirimwa chete, zvakakosha kuve nechokwadi chekuti uri kuwana zvinovaka muviri zvinodiwa nemuviri wako, zvakaita
sesimbi, vhitamini B12, vhitamini D, uye calcium . Zvakanaka kutaura
nachiremba wako nezveizvi.
Zvimwe zvekudya zvinobudirira
Kuwedzera kune zvataurwa pamusoro apa, kune dzimwe nzira dzakawanda.
Kudya Kunochinjika
Uku kudya kwemuriwo kunochinjika. Kureva kuti, kudya chikafu chemuriwo zvakanyanya, pamwe nekuwedzera nyama kana hove zvishoma nguva nenguva. Uku kudya kuri nyorewo kune vanhu vazhinji, sezvo kuchivabvumira kugadzirisa kudya kwavo kuti vade ivo vachiri kuwana mabhenefiti ekudya kwemuriwo.
Kudya kweMayo Clinic
Iyi ihurongwa hwemararamiro. Inosimbisawo zvekudya zvakaita semaoat ane fiber yakawanda, hove dzakapfuma mu
omega-3 fatty acids , nzungu dzakadai sewalnuts nemaarumondi, uye mafuta emuorivhi, izvo zvinobatsira kuderedza cholesterol. Kurovedza muviri nekudzora kudya zvinhu zvakakoshawo.
Kudya kwaDean Ornish
Kune mazinga akati wandei eizvi. Chikamu chakanyanya kunyanyisa chine mafuta mashoma uye chinobvisa zvachose zvigadzirwa zvemhuka. Zvidzidzo zvakaratidza kuti vanhu vakatevera kudya uku kwakasimba vakaderedza cholesterol yavo neinenge 30%. Zvisinei, izvi zvingave zvakaoma kuti vanhu vazhinji vatevere kwenguva refu. Zvisinei, zvichienderana nezvinangwa zvehutano hwako, kunewo sarudzo dzisina kuoma pasi pekudya uku.
Yeuka, mamwe marudzi emafuta akakosha mumuviri. Mafuta "akanaka" , akadai semafuta ehove neomega -3s , akakosha kuti muviri ushande zvakanaka. Saka usati watanga kudya chero kupi zvako, taura nachiremba wako kuti asarudze yakakunakira.
Chekupedzisira, mapurogiramu ekuderedza uremu ebhizinesi akaita seWeight Watchers neBiggest Loser Diet anogonawo kukubatsira kudzora cholesterol yako. Zvakare, chinhu chikuru ndechekusarudza chikafu chine hutano uye kurovedza muviri.
Mharidzo Yekuenda Nayo Kumba
- Kuwanda kwemafuta emuviri (cholesterol) hachisi chinhu chekunetseka nacho, asi chirwere chinogona kudzorwa nemararamiro akanaka .
- Pane kungodya kwenguva pfupi, edza kushandisa nzira yekudya ine hutano muhupenyu hwako.
- Ita kuti michero mitsva, miriwo, zviyo zvisina mafuta, mapuroteni asina mafuta akawanda (hove, huku), uye mafuta akanaka (mafuta omuorivhi, nzungu) zvive zvekudya zvako zvemazuva ose.
- Deredza kudya zvekudya zvakagadzirwa nemafuta, zvinwiwa zvinotapira, zvekudya zvebhekari, uye zvekudya zvine mafuta akawanda zvemhuka zvakanyanya sezvinobvira.
- Pamwe chete nekudzora kudya, kurovedza muviri nguva dzose kwakakosha kuti cholesterol idzorerwe.
- Usati waita chero shanduko huru pakudya kwako, gara uchibvunza chiremba wako kuti azive kuti chii chakakunakira uye chakachengeteka kwauri.
cholesterol, cholesterol, chirwere chemwoyo, kudya, chirongwa chekudya, cholesterol yeLDL, cholesterol yakaipa, chikafu chine hutano, kuderedza uremu, kudya kweMediterranean
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