Chiremba wako akakuudza here kuti huwandu hwecholesterol yako hwakakwira zvishoma pakuongororwa kwako kweropa kwazvino? Zvakajairika kunzwa kutya uye kunetseka zvishoma paunonzwa izvozvo. "Oh, ikozvino ndinofanira kurega kudya chikafu chinonaka chose uye kurovedza muviri zuva rese," ungafunga kudaro. Asi hapana chekutya. Nekuchinja kudiki, kuri nyore kumararamiro ako, unogona kudzora chirwere ichi zviri nyore kupfuura zvaunofunga. Chinhu chakanakisa chekuita kutevedzera tsika idzi pamwe chete nemishonga yaunonyorerwa nachiremba.
1. Chenjerera mafuta aunodya uye aunonwa.
Kunyangwe zvinhu zvakaita se cheeseburgers, ice cream, uye fatty meat curry zvichinaka, zvinogona kuwedzera cholesterol yako. Chikonzero chikuru cheizvi mafuta akazara ari mazviri.
Kuderedza mafuta emhuka, akadai senyama ine mafuta akadai semombe nenguruve, nezvimwe zvakaita sebota, chizi, nemukaka usina mafuta akawanda, kunogona kubatsira kuderedza huwandu hwe "cholesterol" yakaipa mumuviri wako (LDL cholesterol) .
Sekureva kweAmerican Heart Association, 5% kusvika 6% chete yemacalorie edu ezuva nezuva anofanira kubva mumafuta akazara. Kuita izvi kunogona kuderedza LDL yako nemapoinzi angangoita 11-13.
Asi izvi hazvirevi kuti unofanira kubvisa mafuta zvachose mukudya kwako. Kuita izvi kunogona kuva nemigumisiro yakasiyana. Mafuta asina mafuta, anowanikwa muzvikafu zvakaita semafuta emuorivhi, cashews, nenzungu, anogona kubatsira kuwedzera cholesterol yako "yakanaka" (HDL) uye kuderedza triglycerides yako. Chinhu chakakosha kusarudza mafuta asina mafuta pane mafuta akazara pese pazvinogoneka.
| Rudzi rwemafuta | Mienzaniso nemirairo |
|---|---|
| Dzivisa: Mafuta Akaguta | Nyama ine mafuta (nyama yenguruve, nyama yemombe), bota, chizi, mukaka une mafuta akazara, aizikirimu, mafuta emuchindwe, mafuta ekokonati (zvine mwero). |
| Sarudza: Mafuta Asina Kuguta | Mafuta emuorivhi, mafuta ecanola, macashew, maarumondi, nzungu, avocado, hove (salmon, mackerel, tuna). |
2. Siya mafuta erudzi urwu nekusingaperi!
Mafuta ekugadzira e-trans anofanira kubviswa zvachose mukudya kwako. Hapana nharo pamusoro peizvi. Aya anokuvadza muviri zvikuru.
Mafuta eTrans haangokwidzi cholesterol yakaipa (LDL) chete, asiwo anoderedza cholesterol yakanaka (HDL). Mafuta aya eTrans anogona kuwanikwa muzvikafu zvakakangwa zvakaita semadonuts, mabhisikiti akaputirwa, makeke, makuki, uye mamwe marudzi emargarine.
Saka, kana uchitenga chimwe chinhu muchitoro, ita tsika yekuverenga chinyorwa chacho. Kana chinyorwa chacho chakanzi "mafuta asina hydrogenated partially," chine mafuta e trans. Dzimwe nguva chinoti 'haina mafuta e trans,' asi tarisa kuti uone kana mashoko aya arimo.
3. Ngatiregei kupinza cholesterol mumuviri
Fiber inonyunguduka inotibatsira pabasa iri. Zvichitaurwa zviri nyore, fibre iyi inonyunguduka inoumba gel mukati meura, ichibatsira kusunga cholesterol yakawandisa mumuviri uye kuiburitsa netsvina.
Ndezvipi zvekudya zvine fiber inonyungudika?
- Oats
- Bhari
- Nyemba dzakadai sebhinzi, nyemba, nenyemba
- Okra, gondo rinovava, Brussels sprouts
- Michero yakaita semaapuro, maranjisi, nemapeya
- Karoti
Ongororo dzakaratidza kuti kana ukawedzera kudya kwako fiber ne5-10 gramu pazuva, unogona kuderedza mazinga ako echolesterol yakaipa (LDL) ne5%. Saka, pachinzvimbo chechingwa chichena nemabhanzi akagadzirwa neupfu, wedzera zvinhu zvakaita se oats, miriwo, michero, nenzungu mukudya kwako.
4. Kana zvasvika pakurovedza muviri, funga kuti "kana kufara kwakanyanya"
Kurovedza muviri kunogona kuvandudza huwandu hwecholesterol mumuviri wako, asi chinonyanya kukosha ndechekuzviita nguva dzose .
"Mhedzisiro yekurovedza muviri pacholesterol inogara kwemaawa angangoita makumi maviri nemana chete. Saka hapana chikonzero chekuenda kugym mazuva maviri chete pasvondo wozongobuda mamwe mazuva," vanachiremba vanodaro.
Chinhu chakanakisa chekuita ndechekuita maekisesaizi kwemaminitsi makumi matatu pazuva . Zvinogona kutove kufamba-famba mumba mako, asi unofanira kuzviita zuva nezuva. Zvakare, kana ukakwanisa kudzikisa huremu hwemuviri wako nekuita maekisesaizi nenzira iyi, izvozvo zvichave nemigumisiro yakanaka pahuwandu hwecholesterol mumuviri wako.
5. Ngatiwedzerei kumhanya kwezviitwa zvekurovedza muviri zvishoma.
Kana uchitoita maekisesaizi zuva rega rega, ikozvino unogona kuita rimwe danho mberi. Izvi zvinoreva kuti, pane mamwe mazuva, unogona kuita maekisesaizi ako zvakanyanya .
Chirongwa chakanaka ndechekuita maekisesaizi akasimba kwemaminetsi angangoita makumi mana, mazuva matatu kana mana pasvondo.
Semuyenzaniso:
- Kana uchiwanzofamba netsoka, edza kufamba-famba nekukurumidza kana kumhanya-mhanya kwenguva yakati panguva yekufamba kwako.
- Kana uri mumhanyi, mhanya nekukurumidza kwenguva yakati (sprint intervals).
6. Tsvaga mhinduro yekunetseka kubasa
Kana uri kunzwa kushushikana kubasa, unofanira kunyatsoteerera. Tsvagiridzo yakaratidza kuti vanhu vane kushushikana kubasa vane huwandu hwakanyanya hwecholesterol yakaipa (LDL) uye huwandu hwakaderera hwecholesterol yakanaka (HDL) .
Mamwe mabasa anogona kukonzera kushushikana, asi pane zvaunogona kuita kuti uzvigadzirise.
- Zororai kwenguva pfupi muchishanda. Simukai mufambe-fambe kweminiti imwe chete.
- Shandisa nguva yako yese yekuzorora pagore. Gara kumba uye uve wakasununguka.
- Taura nemukuru wako webasa uye mukumbire kuti aise basa rako pakutanga kuitira kuti ugone kushandisa nguva yako nesimba rako nekuchenjera.
7. Kusvuta kunofanira kuregwa.
Utsi hwefodya hunoderedza huwandu hwe "cholesterol" yakanaka (HDL) . Kunyangwe kurega kusvuta kusingaderedzi zvakananga cholesterol "yakaipa" (LDL), kunovandudza huwandu hwe cholesterol yakanaka kune yakaipa. Izvozvo zvakakosha zvikuru pahutano hwemwoyo.
Ungave wakamboedza kurega kusvuta asi ukatadza. Izvozvo zvakajairika. Vanhu vazhinji vanoedza kakawanda. Asi usarega. Ndiyo mari yakawanda yaunogona kushandisa muhutano hwako hwese. Unogona zvakare kutaura nachiremba wako nezveizvi wowana rubatsiro.
Mharidzo Yekuenda Nayo Kumba
- Taura nachiremba wako nezvehuwandu hwecholesterol mumuviri wako uye shandisa mishonga yaanokupa sezvaanoda.
- Deredza mafuta akazara senge nyama ine mafuta, bota, nechizi, uye sarudza mafuta asina mafuta akadai sehove, cashew, uye avocado.
- Dzivisa zvachose mafuta e-trans anowanikwa muzvikafu zvebhekari nemabhisikiti akaputirwa.
- Wedzera zvekudya zvakawanda zvine fiber inonyungudika, zvakaita se oats, nyemba, miriwo, nemichero, mukudya kwako.
- Ita maekisesaizi, akadai sekufamba nekukurumidza, kwemazuva mashanu pasvondo, kwemaminitsi makumi matatu pazuva.
- Tsvaga nzira dzekuderedza kushushikana. Izvi zvinokanganisawo huwandu hwecholesterol mumuviri.
- Kana uchisvuta, sarudza kurega nhasi. Tsvaga rubatsiro rwechiremba.
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