Ungadzora sei cholesterol kuburikidza nezvaunodya? Ngatikurukurei!

Zvaunodya zvinokanganisa huwandu hwecholesterol mumuviri wako here? Ehe, zvinoita. Cholesterol chinhu chine wakisi chakakosha pazvinhu zvakawanda mumuviri wedu, zvakaita sekuvaka masero nekugadzira mamwe mahormone . Chiropa chedu chinogadzira cholesterol yese yatinoda. Saka, zvechokwadi, hatidi kuwana cholesterol kubva muchikafu. Zvakafanana nekuwedzera jecha rakawanda kumahombekombe. Zvisinei, chikafu chatinodya chinongokanganisa 20% kusvika 30% yecholesterol iri muropa redu. Asi zvakakosha kudzora huwandu ihwohwo.

Zvikafu zvinokwidza nekuderedza cholesterol "yakaipa" (LDL)

Kune mhando mbiri huru dzecholesterol mumiviri yedu. Imwe i "cholesterol" yakanaka, inonzi HDL (High-Density Lipoprotein). Imwe i "cholesterol" yakaipa, inonzi LDL (Low-Density Lipoprotein). Iyi LDL ndiyo dambudziko. Inogona kuungana mutsinga dzeropa yodzivhara. Izvi zvinowedzera njodzi yechirwere chemwoyo .

Mashoko akanaka ndeekuti kune zvimwe zvekudya zvinogona kuwedzera huwandu hwe "cholesterol " yeLDL yako "yakaipa". Kunewo zvimwe zvekudya zvinogona kubatsira kuderedza huwandu hweLDL cholesterol. Saka, nekuziva zvekudya nezvausingafaniri kudya, unogona kudzora huwandu hwecholesterol yako uye kuderedza njodzi yako yechirwere chemwoyo . Kutaura nenyanzvi yezvekudya nezveizvi kunogona kubatsira zvikuru.

Ndezvipi zvekudya zvine cholesterol yakawanda?

Cholesterol yatinowana kubva muchikafu inonzi "Dietary Cholesterol." Inowanikwa zvakanyanya muzvigadzirwa zvemhuka. Semuenzaniso, nyama, chizi, nezvigadzirwa zvemukaka.

Asi, tarisai, tsvakiridzo yazvino inoratidza kuti kana zvasvika pakuderedza cholesterol, haisi cholesterol yatinofanira kunyanya kunetseka nezvayo kubva muchikafu. Mhando mbiri dzemafuta asina hutano ane njodzi - mafuta akazara uye mafuta etrans. Zvinosuwisa kuti chikafu chakawanda chine cholesterol yakawanda chinogonawo kuva nemafuta aya asina hutano.

Nzira yekuderedza cholesterol kuburikidza nekudya?

Zvakanaka, ngatitarisei maitiro ekuderedza cholesterol kuburikidza nechikafu nechinwiwa. Heano mamwe maitiro aungaita:

• Wedzera fiber yakawanda inonyunguduka mukudya kwako.
• Deredza kudya kwako mafuta akazara .
• Usadye mafuta e trans!
• Idyai chikafu chakakwana.

Zvino ngatitaurei nezve chimwe nechimwe cheizvi zvakasiyana.

1. Wedzera fiber inonyunguduka mukudya kwako.

Ichi ndicho chinhu chikuru chinobatsira kuderedza cholesterol yako ye `(LDL)`. `(Soluble fiber)` imhando yefiber inonyungudika mumvura. Iyi fiber inosunga kune bile (iyo yakagadzirwa necholesterol) mumuviri wedu uye inoibvisa mumuviri pamwe chete nezvinhu zvakaraswa. Funga nezvayo sechipanji, ichinwisa cholesterol.

Edza kuwana pakati pe10 ne25 magiramu efaibha inonyungudika pazuva. Zvakanaka kubvunza chiremba wako kuti huwandu hupi hwakakunakira zvichienderana nezvinodiwa zvemacalorie zuva nezuva.

Heano mamwe ezvekudya zvine "Soluble fiber" yakawanda:

• Bhinzi dzakaomeswa dzakadai senyemba, nyemba, uye bhinzi dzegirini
• Michero yeCitrus yakaita semaapuro, mablackberries, maranjisi, uye matangerines
• Oats neOat bran
• Mupunga webrown

2. Deredza Mafuta Akaguta

Mafuta akaguta rudzi rwemafuta akasimba kana tembiricha yemumba. Aya anonyanya kuwanikwa mu:

• Nyama dzakagadzirwa senge soseji, bhekoni, uye pepperoni.
• Zvidimbu zvenyama zvine mafuta zvakaita sembabvu dzenguruve, huku isina ganda, uye zvidimbu zvenyama yemombe zvine mafuta.
• Zvikafu zvemukaka zvine mafuta akawandisa - bota, kirimu inorema, chizi chinonaka, uye yogati (kirimu inonaka).
• Mumafuta ekokonati nemafuta emuchindwe.
• Muchikafu chakakangwa.

Miviri yedu inoda huwandu hwakati hwemafuta akazara kuti irambe iine hutano. Zvisinei, kana tikadya chikafu tisingatarise marekodhi ezvekudya, tinogona kupedzisira tadya mafuta akazara kupfuura zvatinofunga. Kana wangoziva kuti mafuta akazara akawanda sei muzvikafu zvaunodya nguva dzose, zviri nyore kuwana nzira dzekuderedza.

Ungave uchishamisika kuti, "Zvakawandisa zvakadii?" Zvichitaurwa zviri nyore, 5% kusvika 6% chete yemacalorie ako ezuva nezuva ndiwo anofanira kubva mumafuta akazara.

Semuenzaniso, mafuta emuorivhi ane mafuta akazara, asi zvakanakira hutano hwawo zvinoita kuti zvive zvakakosha kuwedzera pakudya kwako zvine mwero (anenge maspuni mana pazuva). Izvi zvinoshandawo kumaavocado nemawalnuts. Chinhu chikuru ndechekutarisa kuti mafuta anobva mumhando ipi yechikafu. Kana mafuta akazara achibva muzvikafu zvine hutano, hazvina kuipa kupfuura muganho unokurudzirwa. Kana usina chokwadi, taura nenyanzvi yezvekudya uye bvunza kuti ndeapi mafuta akazara aunofanira kubvisa uye kuti ndeapi aunogona kuchengeta zvine mwero.

3. Usadye mafuta e trans!

Mafuta eTrans chinhu chinogadzirwa nekuwedzera hydrogen mumafuta emuriwo emvura. Kare, chikafu chinokurumidza uye chikafu chakagadziriswa ndizvo zvaive zvinhu zvikuru zvaikonzera mafuta etrans mukudya kwevanhu. Izvi zvinodaro nekuti chikafu ichocho chaive nemafuta asina hydrogen, ayo aichinjwa kuita mafuta etrans panguva yekugadzira. Zvisinei, muna 2018, US Food and Drug Administration (FDA) yakarambidza kushandiswa kwemafuta aya asina hydrogen muzvikafu.

Kunyange zvazvo mashoko iwayo ari akanaka, hazvirevi kuti chikafu chinokurumidza uye chikafu chakabikwa hazvina njodzi. Zvinogona kunge zvine mafuta akawanda akazara. Zvakare, zvinogona kunge zvichiri nemafuta e trans nekuda kwenzira yazvinobikwa nayo (sekugocha).Muviri wako haudi mafuta e trans zvachose. Haana hutano hwakanaka, uye chikafu chirimo hachina zvachinobatsira pahutano. Saka, zvakanaka kuti usadye mafuta aya zvachose kana zvichibvira.

Kuti uderedze mafuta e-trans kubva pakudya kwako, dzivisa kudya zvinhu zvinotevera:

• Chikafu chekutenga
• Chikafu chakakangwa
• Zvinhu zvakabikwa muzvitoro zvakaita semakuki, madonati, uye mapastry

4. Idyai Zvikafu Zvakakwana

Paunenge uchiedza kudzora huwandu hwecholesterol mumuviri kuburikidza nechikafu, zvakakosha kugadzirira chikafu chine huwandu hwezvinhu izvi:

• Muchero
• Muriwo
• Zviyo (kunyanya izvo zvine bran)
• Zvikafu zvine mapuroteni akawanda (hove, huku, mazai , nzungu)
• Zvikafu zvemukaka kana zvimwe zvinotsiva
• Mafuta (akanaka)

Kana uchiziva zvekudya zvekusarudza uye zvekurega, zviri nyore kuti uronge zvekudya zvine hutano uye zvine mwero.

Kudya kweMediterranean

Nyanzvi dzezvekudya dzinokurudzira Mediterranean Diet sechirongwa chekudya chine hutano pamoyo. Chirongwa ichi chinogona kubatsira kudzora huwandu hwecholesterol mumuviri wako uye kutsigira zvimwe zvinhu zvakawanda zvehutano hwako. Kana ukatevera Mediterranean Diet, iwe:

• Ronga zvekudya zvako uchishandisa zvekudya zvinobva mumiti. Izvi zvinosanganisira michero, miriwo, zviyo zvese, nenzungu.
• Idya hove, huku isina mafuta akawanda, hove dzemugungwa, mazai, nemukaka zvine mwero.
• Dzivisa nyama tsvuku, chikafu chakakangwa, madhizeti, uye chero chinhu chakagadzirwa neupfu huchena.

Chinokosha ndechekungwarira mhando dzemafuta aunodya. Kudya kweMediterranean kunoderedza kudya kwako mafuta akazara uye mafuta etrans, izvo zvinogona kuita mutsauko mukuru pamazinga ako eLDL.

Ko kana ndikadzora kudya kwangu asi cholesterol yangu ikasaderera?

Zvinhu zvaunodya zvinogona kuwedzera kana kuderedza huwandu hwecholesterol muropa rako. Asi, dzimwe nguva, zvisinei nekuti unoedza sei, ungasakwanisa kudzikisa huwandu hwecholesterol yako kusvika padanho raunoda. Pane zvikonzero zvakati wandei zveizvi.

• Kukanganiswa kwemajini: Majini anopfuudzwa kubva kuchizvarwa kuenda kune chimwe anokanganisa huwandu hwecholesterol mumuviri wako.
• Zera: Sezvatinokura, huwandu hwecholesterol yedu hunowedzerawo.
• Nguva: Zvinotora nguva kuti uone mhedzisiro yekuchinja kwekudya.