Chiremba wako akakuudza here kuti cholesterol yako yakakwira zvishoma? Kana izvozvo zvikaitika, chinhu chekutanga chinofungidzirwa nevanhu vazhinji kubvisa zvachose mafuta nemafuta kubva mukudya kwavo. Vanofunga kuti, "Kudya mafuta ndiko kunokonzera izvi, saka usadye mafuta." Asi waizviziva here, maererano nenyanzvi dzezvekudya, kubvisa marudzi ese emafuta kamwe kamwe kuchaita kukuvadza kupfuura kubatsira kuedza kwako kuderedza cholesterol yako. Kana zvasvika kumafuta, chinhu chakakosha kusarudza huwandu hwakakodzera uye rudzi rwakakodzera .
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Sei mafuta/mafuta achikosha kumiviri yedu?
Sezvo paine hukama pakati pehuwandu hwecholesterol muropa nemafuta ari muzvikafu zvatinodya, ungafunga kuti kubvisa mafuta kubva mukudya kwako ndicho chinhu chakanakisa chekuita. Cholesterol yakakwira inokonzera zvirwere zvakakomba zvakaita sechirwere chemwoyo nesitiroko. Asi nyanzvi dzinoti mitemo yakadaro yekudya yakashata kwauri.
"Chinhu chakaipisisa chaunogona kuitira mwoyo wako nehutano hwako hwese kubvisa mafuta zvachose mukudya kwako. Zvakaoma kuti ugadzirire kudya kusina mafuta, uye hazvina kunaka pahutano hwako ."
Zvichitaurwa zviri nyore, mafuta acids akakosha kuti miviri yedu ishande zvakanaka. Mamwe marudzi emafuta , kunyanya omega-3 fatty acids, anobatsira zvikuru pamoyo wako. Anobatsirawo kutakura nekupinza mavhitamini anonyunguduka mafuta akadai sevhitamini A, D, E, uye K mumuviri wese. Kwete izvozvo chete, asi mafuta anopawo miviri yedu simba, kana macalorie.
Kunze kwezvo, mafuta anobatsira kuravira nekunhuhwirira kwechikafu, pamwe nekukubatsira kuti unzwe "wakaguta" mushure mekudya. Ingofunga, unogona kuramba uchidya chikafu chisina mafuta here? Hazvina kugutsa, handiti? Saka, pane kubvisa mafuta zvachose, zvakakosha kusarudza rudzi rwakakodzera.
Ndeapi mafuta akanakisa ekushandisa pakubika kuderedza cholesterol?
Kuti tidzore huwandu hwemafuta akawandisa mumuviri, zvakakosha kuderedza huwandu hwemafuta atinodya, uye zvakare kusarudza rudzi rwakakodzera rwemafuta patinenge tichibika. Mafuta atinoshandisa muzvinhu zvakaita sebhata, margarine, nemafuta emuriwo anogona kukamurwa muzvikamu zviviri zvikuru: mafuta akanaka (mafuta asina kuguta) uye mafuta asina kunaka (mafuta akazara uye asina kuguta).
| Rudzi rwemafuta | Tsananguro nezvikafu zvinosanganisirwa |
|---|---|
| Mafuta Akanaka (Mafuta Asina Kuguta) | Izvi zvakanaka pamwoyo. Zvinodzivirira mitsipa yeropa kuti isavharike. Urwu ndirwo rudzi rwatinofanira kushandisa zvakanyanya. - Mafuta asina mafuta akawanda: Mafuta emuorivhi, mafuta ecanola, mafuta esame, mafuta eavocado neavocado, nzungu dzakadai senzungu nemafuta adzo. - Mafuta asina mafuta akawanda: mafuta echibage, mbeu dzezuva nemafuta, soya nemafuta esoya, mafuta ehove. |
| Mafuta Akaipa (Akazara uye Akachinja Mafuta) | Izvi zvinowedzera njodzi yekuvharika kwetsinga dzeropa. Kushandiswa kwazvo kunofanira kuderedzwa zvakanyanya. - Mafuta akaguta: Nyama ine mafuta akawanda, zvigadzirwa zvemukaka zvine mafuta akawanda (bota, chizi, ice cream), mafuta ekokonati , mafuta emuchindwe. - Mafuta eTrans: Zvekudya zvakagadzirwa nemafuta akadai semargarine inonamira, mashorteni, mabhisikiti anotengwa muchitoro, macrackers, uye mapastry. (Mafuta ekubikisa kazhinji haana mafuta etrans.) |
Zvaunofanira kuziva nezvemafuta edu ekokonati
Sezvamunoona, mafuta ekokonati akarongwa se 'mafuta akaipa'. Chikonzero cheizvi ndechekuti mafuta ekokonati ane mafuta akawanda akazara . Asi pane chinhu chakakosha chatinofanira kunzwisisa pano. Sezvo mafuta ekokonati ari chigadzirwa chinobva mumiti, haana cholesterol . Zvisinei, nekuti ane mafuta akawanda akazara, sezvimwe zvese, mafuta ekokonati anofanira kudyiwa zvine mwero . Kunyange zvazvo usingafanirwe kurega zvachose, kuchenjera kudzivirira kudyiwa zvakanyanya.
Muviri wedu unoburitsa huwandu hwemafuta akazara uye cholesterol yaunoda. Saka, hapana chikonzero chekutora akawanda kubva kunze. Hatidi mafuta e trans zvachose.
Musiyano chaiwo pakati pemafuta akanaka neakaipa
Kutaura zvazviri, mafuta mazhinji atinoshandisa pakubika musanganiswa wemafuta akanaka neakaipa. Semuenzaniso, mafuta emuorivhi anoonekwa semafuta "akanaka", asi anewo mamwe mafuta akazara (mafuta akaipa). Saizvozvowo, bota rinoonekwa se "rakaipa," asi rinewo mamwe mafuta asina kuzara (mafuta akanaka). Kuti mafuta akanaka here kana kuti akaipa zvinoenderana nerudzi rwemafuta ari mumafuta akawanda.
Asi yeuka, kungoti mafuta "akanaka" hazvirevi kuti unogona kuashandisa zvakawandisa. Kuita izvi hakuzobatsiri kuderedza cholesterol.
Kunyangwe mafuta akanaka (akadai semafuta emuorivhi) anogona kuwedzera mafuta akawandisa nemacalorie asingakoshi mumuviri wako kana akadyiwa zvine mwero. Kufanana nebhota, mafuta emuorivhi anewo macalorie. Kana macalorie asingakoshi akawedzerwa mumuviri, huremu hwemuviri hunowedzera. Kufuta muviri ndeimwe njodzi huru yechirwere chemwoyo.
Saka ndeapi marudzi emafuta aunofanira kuchengeta mukicheni?
Saka, ndeapi marudzi emafuta atinofanira kushandisa pakubika kuti tideredze cholesterol?
- Pakubika kwakajairika: Zvakanakisisa kuchengeta mafuta ane mafuta akawanda asina kuguta uye anogona kutsungirira kupisa kwakanyanya mukicheni mako. Mienzaniso inosanganisira mafuta emuriwo, mafuta ecanola, uye mafuta ezuva. Aya haadhuri uye anogona kushandiswa kugadzira ndiro dzakasiyana-siyana.
- Kuti uwane kunaka kwakasiyana: Unogona zvakare kushandisa zvinhu zvakaita semafuta eavocado nemafuta eamondi.
- Nezvemafuta emuorivhi: Unogona kubika nemafuta emuorivhi. Zvisinei, mafuta akadai semafuta emuorivhi asina kunaka, mafuta esame, nemafuta ewalnut haafanire kuiswa pamoto wakanyanya. Anotsva nyore nyore, achirasikirwa nechimiro chawo uye kunaka. Aya anonyanya kushandiswa mumasaladhi kana seanodurura miriwo yakabikwa.
Kunze kwemafuta ekokonati nemafuta emuchindwe, mamwe mafuta emuriwo ndiwo anokurudzirwa zvikuru nenyanzvi. Asi izvi hazvirevi kuti unofanira kurega kushandisa bota kana margarine zvachose. Chinhu chakakosha ndechekuderedza mashandisiro aunoita mafuta aya.
Zvakanaka, ngatibikei nenzira inoderedza cholesterol!
Kune nzira shoma dziri nyore dzekuderedza mafuta asina kunaka mukudya kwako.
- Shandisa zvishoma pane zvinodiwa neresipi: Semuenzaniso, kana resipi yekeke ichida hafu yekapu yebhota, unofanira kushandisa hafu yekapu yebhota uye hafu yekapu yemafuta emhando yepamusoro.
- Shandisa zvinotsiva zvine hutano: Tsiva mafuta ekupfupisa nechinhu chakaita semafuta ecanola.
- Shandisa zvinhu zvisina mafuta zvinotsiva: Paunenge uchibika zvinhu zvakaita semapancake nemamuffin, unogona kutsiva chikamu chemafuta ari muresipi neapplesauce isina shuga kana yogati isina mafuta.
Heano mamwe mashandisirwo anoshanda aunogona kushandisa.
| Panzvimbo peizvi... | Edza izvi... |
|---|---|
| 1 kapu yekirimu yakashapa | 1 kapu yeGreek yogurt isina mafuta akawanda kana mukaka usina mafuta akawanda |
| Chipunu chebhota chekukangwa | Chipunu chimwe chete chebhota + chipunu chimwe chete nehafu chemafuta e canola/mamwe mafuta emuriwo |
| 1/2 kapu yebhota yekubika | 1/2 kapu yemafuta e canola kana emuriwo kana 1/4 kapu yemafuta eCanola + 1/4 kapu yemabhanana akakuyiwa kana 1/4 kapu yemafuta eCanola + 1/4 kapu yeapplesauce isina shuga |
| 1/2 kapu yemafuta e brownies | 1/4 kapu yemafuta + maspuni matatu emapurumu akaomeswa akachekwa |
| Kapu imwe chete yemukaka wose | Kapu imwe yemukaka une mafuta mashoma 1% kana Mukaka wezvirimwa wakadai semukaka wesoya/mukaka wemaarumondi |
Chero nzira yaunotevera, mhedzisiro yacho yakafanana: kuderedza huwandu hwemafuta asina kunaka (mafuta akazara uye mafuta etrans) anowedzerwa mukudya kwako.
Mharidzo Yekuenda Nayo Kumba
- Mafuta akakosha kuti muviri wako ugare uine hutano hwakanaka, saka usabvisa mafuta zvachose mukudya kwako.
- Chinhu chakakosha kusarudza mafuta akanaka (mafuta asina mafuta) uye kuderedza kudya mafuta asina kunaka (mafuta akazara uye etrans) zvakanyanya sezvinobvira.
- Kunyangwe mafuta akanaka anofanira kushandiswa zvine mwero, sezvo aine macalorie akawanda. Kushandiswa zvakanyanya kunogona kukonzera kuwedzera uremu.
- Verenga chinyorwa chezvikafu zvinotengwa muchitoro (mabhisikiti, makeke) wobva watarisa kana zvine mafuta e trans .
- Kana uchinetseka nezvehuwandu hwecholesterol yako uye kudya kwako, taura nachiremba wako nguva dzose .
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