Mushumo wenyu wezvekurapa wazvino unoti huwandu hwecholesterol yenyu hwakwira zvishoma here? Vazhinji vedu tinotya patinoona izvozvo. Tinofunga kuti, "Oh, ndinofanira kurega kudya bota, ice cream, nenyama dzine mafuta kubva zvino zvichienda mberi." Kunyange zvazvo paine chokwadi panyaya iyoyo, kunewo mashoko akanaka kwauri. Kureva kuti, kuwedzera zvimwe zvekudya mukudya kwako kunogona kubatsira kudzora huwandu hwecholesterol yenyu. Izvi zviri nani uye zviri nyore sei pane kumedza piritsi nemvura?
Izvi zvine chekuita nemashiripiti here? Kwete, asi zvakafanana nemashiripiti. Vaongorori vakaona kuti chikafu ichi chakakosha, chinonzi "chikafu chinoshanda," chine simba guru uye rakanaka pamazinga ako echolesterol. Dzimwe ongororo dzakaratidza kuti kudya kune "zvikafu zvepamusoro" izvi kunogona kushanda semamwe mishonga inoderedza cholesterol mukuderedza cholesterol "yakaipa" yemuviri wako, kana kuti LDL (Low-Density Lipoprotein) cholesterol . Izvi zvakaratidzwa zvekuti FDA (Food and Drug Administration) muUnited States yakatopa chikafu ichi "chirevo chehutano" chekuti chinogona kudzora cholesterol.
Ndezvipi "zvikafu zvinonaka" zvinoderedza cholesterol?
Zvakanaka, ngationei kuti ndezvipi zvekudya izvi zvakanaka kwazvo pamoyo yedu uye zvinobatsira kudzora cholesterol. Hazvina kuoma kuwedzera izvi mukudya kwako kwezuva nezuva.
| Rudzi rwechikafu | Maitiro ekubatsira muviri |
|---|---|
| Hove dzine mafuta Semuenzaniso: salmon, mackerel, herring, mackerel | Mafuta eOmega-3 ari muhove idzi akanaka kwazvo pahutano hwemwoyo. Anobatsira kuderedza BP uye kuderedza rumwe rudzi rwemafuta muropa anonzi triglycerides. |
| Oats neOat Bran | Dzakapfuma mufiber inonyungudika. Fiber iyi inoshanda sechipanji, ichitora cholesterol mudumbu mako uye ichibatsira kuibvisa mumuviri wako. Kudya kapu ye oats mangwanani inguva yakanaka yekutanga. |
| Nzungu dzakadai sewalnuts nemaarumondi | Nzungu idzi dzine mafuta ane hutano (mafuta asina kuguta). Kudya nzungu idzi shoma pazuva kunogona kubatsira kuderedza cholesterol yako yakaipa (LDL). Asi usadye dzakawanda dzacho, sezvo dzine macalorie akawanda. |
| Zvikafu zvine Plant Sterols kana Stanols | Izvi zvinowedzerwa mune mamwe majarini, yogati, nezvinwiwa zvemichero. Aya maSterols emiti neStanols zvinhu zvinobva mumiti. Zvinodzivirira muviri kuti usatore cholesterol kubva mukudya. |
| Nyemba Semuenzaniso: nyemba, nyemba, nyemba, soya | Izvi zvinewo fiber yakawanda inonyungudika. Kuzviisa mukudya kwako kwezuva nezuva kunogona kubatsira kuderedza cholesterol. |
Iva nechokwadi chekuyeuka zvinhu izvi paunenge uchichinja kudya kwako!
Mushure mekudzidza nezvekudya zvinoderedza cholesterol, hazvina kunaka kusarudza wega, uchiti, "Zvakanaka, saka ndichadya izvi ndoderedza cholesterol yangu." Izvi hazvisi zvinhu zvaunofanira kuita wega.
Kutanga, taura nachiremba wako.
Kana zvasvika pakugadzirisa huwandu hwecholesterol mumuviri wako, chinhu chakakosha ndechekushanda nachiremba wako . Kunyange hazvo shanduko dzekudya dzichigona kubatsira zvikuru, vamwe vanhu vangangoda mishonga yekuderedza njodzi yechirwere chemwoyo. Saka, tora mishumo yako ugosangana nachiremba wako kuti mukurukure hurongwa hwakanakisa hwekurapa. Unogona kunyorerwa mishonga pamwe chete neshanduko dzekudya.
Zvokudya izvi hazvisi "zvemashiripiti"!
Izvi zvakare chimwe chinhu chekurangarira. Usafunge kuti kudya nzungu shoma kana ndiro ye oats mangwanani hazvizokukuvadzi, kana kuti unowana rezenisi yekudya zvekudya zvine mafuta akawanda, zvekudya zvakakangwa, nemakeke sezvaunoda.
Kuti ubatsirwe chaizvo nezvikafu izvi zvakanaka, unofanira kurarama hupenyu hune hutano.
Izvi zvinoreva kuti,
- Deredza kudya zvakabikwa muzvikafu, zvakakangwa zvakadzika, zvinwiwa zvine shuga yakawanda, uye zvekudya zvine mafuta akawanda (semuenzaniso nyama tsvuku, chizi, bota) zvakanyanya sezvinobvira.
- Dzora huremu hwako.
- Edza muviri zuva nezuva. Ita chimwe chinhu chakadai sekufamba kwemaminitsi makumi matatu pazuva.
Zvichitaurwa zviri nyore, zvakafanana nekuvaka imba. Haugone kuvaka imba nechidhinha chimwe chete. Saizvozvowo, haugone kuva neutano hwakanaka ne "superfood" imwe chete. Kudya kwakaringana, kusiyana-siyana, uye kurovedza muviri kwakakwana ndizvo zvinhu zvichakubatsira kuchengetedza moyo une hutano.
Mharidzo Yekuenda Nayo Kumba
- Kune zvekudya zvakaita se oats, hove dzine mafuta, uye walnuts zvinobatsira kuderedza huwandu hwe cholesterol yakaipa (LDL) mumuviri wako.
- Kuwedzera zvekudya izvi mukudya kwako chete hakuzobatsiri kudzora cholesterol yako. Iva nechokwadi chekubvunza chiremba wako kuti akupe mazano . Ungangoda mishonga.
- "Superfoods" haisi mvumo yekudya zvimwe zvekudya zvisina utano sezvaunoda. Zvakakosha kuchengetedza kudya zvine hutano uye kwakaringana .
- Kuti uwane mhedzisiro yakanaka, kurovedza muviri nguva dzose uye kudzora huremu zvakakosha , pamwe chete nekuchinja zvekudya.
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