Chikafu chaunodya chinokanganisa cholesterol here? Ngatizvionei zvechokwadi!

Vanhu vazhinji vanoshamisika kana zvatinodya uye zvatinonwa zvichikanganisa huwandu hwecholesterol muropa redu. Ehe, chikafu chatinodya chinokanganisa huwandu hwecholesterol muropa redu. Cholesterol chinhu chine wakisi chinodiwa nemiviri yedu kuti ishande. Chiropa chedu chinogadzira cholesterol yatinoda. Saka hatidi kuwana cholesterol kubva muchikafu, zvakafanana nekuwedzera jecha mugungwa. Asi chinhu chakakosha kuziva ndechekuti chikafu chaunodya chinongokanganisa 20% kusvika 30% yecholesterol muropa redu. Kune zvimwe zvekudya zvinowedzera cholesterol yedu "yakaipa", kana kuti LDL cholesterol, kupfuura huwandu hunokurudzirwa. Kunewo zvimwe zvekudya zvinobatsira kuderedza cholesterol iyi yeLDL. Saka, kana uchiziva zvekudya zvekudya uye zvekudya zvekudzivirira, unogona kudzora huwandu hwecholesterol yako uye kuderedza njodzi yako yechirwere chemwoyo.

Ndezvipi zvekudya zvine cholesterol yakawanda?

Cholesterol yatinowana kubva muchikafu inonzi dietary cholesterol . Inowanikwa zvakanyanya muzvikafu zvemhuka. Semuenzaniso, munyama, chizi, uye zvigadzirwa zvemukaka. Zvisinei, tsvakiridzo yakaratidza kuti kana zvasvika pakuderedza huwandu hwecholesterol, haisi cholesterol yekudya yatinofanira kunyanya kunetseka nayo. Pane kudaro, marudzi maviri emafuta asina hutano , mafuta akazara uye mafuta etrans, ndiwo anonyanya kukonzera huwandu hwakawanda hwecholesterol yakaipa. Zvinosuwisa kuti, zvikafu zvakawanda zvine cholesterol yakawanda zvinogonawo kuva nemafuta aya asina hutano.

Nzira yekuderedza cholesterol kuburikidza nekudya?

Unogona kuderedza cholesterol yako nekutevera matanho aya paunenge uchigadzirira kudya kwako:

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

Wedzera fiber inonyunguduka mukudya kwako.

Kune zvimwe zvekudya zvinogona kubatsira kuderedza huwandu hweLDL cholesterol yako. Chimwe chezvinhu zvinonyanya kukosha ifiber inonyungudika . Iyi imhando yefiber inonyungudika mumvura. Iyi fiber inonyungudika inosunga kune bile redu (rinogadzirwa necholesterol) uye inoburitswa nemarara. Edza kuwana pakati pe10 ne25 magiramu efiber pazuva. Bvunza chiremba wako nezvehuwandu hwakakunakira zvichienderana nezvinodiwa nemacalorie ako. Heano zvimwe zvekudya zvaunogona kuwedzera mukudya kwako zvine fiber inonyungudika:

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

Tinofanira kudzora mafuta akazara here?

Mafuta akaguta rudzi rwemafuta akaomarara kana tembiricha yemumba. Izvi ndizvo zvekudya zvinonyanya kuwanikwa:

• Nyama dzakagadzirwa : Zvinhu zvakaita sehot dog, masoseji, bhekoni, pepperoni.
• Nyama dzine mafuta: Mbabvu dzenguruve, huku isina ganda, uye nyama dzine mafuta.
• Zvigadzirwa zvemukaka zvine mafuta akazara: bota, kirimu inorema, kirimu yechizi, kirimu yakakora.
• Mafuta ekokonati nemafuta emuchindwe.
• Chikafu chakakangwa.

Kutaura zvazviri, miviri yedu inoda mafuta akazara kuti igare ine hutano. Zvisinei, kana tikasaverenga zvakanyorwa pazvinyorwa zvekudya zvatinodya, zviri nyore kuwedzera mafuta akawandisa mumuviri wedu. Kana wangoziva kuti mafuta akawandisa ari muzvikafu zvaunodya, zviri nyore kuwana nzira dzekuzvideredza. Ungave uchishamisika kuti, "Akawandisa zvakadii?" 5% kusvika 6% chete yemacalorie ako ese pazuva ndiyo inofanira kubva mumafuta akazara.

Zvakakosha: Aya marudzi ekudya anongova mazano chete, kwete mitemo yakaoma. Kugara uchinyanya kufunga nezvehuwandu uye kudya zvine mwero kunogona kutungamira mukudya kusina kunaka senge orthorexia . Nyanzvi dzezvekudya dzinoyambirawo kuti kana ukangonyanya kufunga nezvehuwandu uhwu, unogona kushaya zvekudya zvine hutano.

Semuenzaniso, mafuta emuorivhi, kunyangwe aine mafuta akazara, akakodzera kuwedzerwa pakudya kwako zvine mwero (kusvika pamaspuni mana pazuva) nekuda kwekubatsira kwawo pahutano. Saizvozvowo, kune zvekudya zvine mafuta akazara, zvakaita seavocados newalnuts, asi tinofanira kuzvichengeta mukudya kwedu. Chinokosha ndechekutarisa kuti mafuta anobva kupi. Sezvo mafuta akazara achibva muzvikafu zvine hutano, zvakanaka kupfuura zvishoma muganho unokurudzirwa. Kana usina chokwadi, taura nenyanzvi yezvekudya kuti uwane kuti ndeapi manyuko emafuta akazara aunofanira kubvisa uye aunogona kuchengeta zvine mwero.

Usadye mafuta e trans!

Mafuta eTrans anogadzirwa nekuwedzera mafuta emuriwo emvura uye hydrogen. Zvikafu zvinokurumidza uye chikafu chakagadziriswa ndizvo zvinonyanya kukonzera mafuta etrans mukudya kwevanhu. Izvi zvinodaro nekuti chikafu ichocho chine mafuta asina hydrogen yakawanda.Mafuta eTrans anowedzerwa panguva yekugadzira mafuta aya. Zvisinei, muna 2018, US Food and Drug Administration (FDA) yakarambidza kushandiswa kwemafuta aya asina hydrogen muzvikafu. Kunyange zvazvo aya ari mashoko akanaka, hazvirevi kuti chikafu chinokurumidza uye chikafu chakagadziriswa hachina njodzi. Chinogona kunge chiine mafuta akawandisa. Zvakare, nzira yazvinobikwa nayo (semuenzaniso, kugocha mumafuta) inogona kunge iine mafuta etrans. Muviri wako haudi mafuta etrans. Haana kunaka kwauri, uye chikafu chaainacho hachina zvakanakira pahutano. Zvakanakisisa kurega zvachose kana zvichibvira. Kuti uderedze mafuta etrans mukudya kwako, dzivisa zvinhu izvi:

• Chikafu chekutenga.
• Chikafu chakakangwa.
• Zvigadzirwa zvebhekari (Zvinhu zvakabikwa zvekutengeserana) - zvakaita semakuki, madonati, makeke.

Idyai chikafu chakakwana.

Paunenge uchiedza kuwana huwandu hwakanaka hwecholesterol kuburikidza nekudya, zvakakosha kudya chikafu chakaringana chinosanganisira zvinotevera:

• Michero.
• Muriwo.
• Zviyo - zvakaita semupunga webran, buckwheat, uye oats.
• Zvikafu zvemapuroteni - hove, huku isina ganda, nyemba, nyemba.
• Zvimwe zvekudya zvemukaka/mukaka - mukaka usina mafuta akawanda, yogati.
• Mafuta - Mafuta ane hutano (semuenzaniso mafuta emuorivhi, avocado, nzungu - zvine mwero).

Unogona kuwana pfungwa diki yezvekusarudza uye zvekusaita. Ruzivo urwu ruchakubatsira kuronga chikafu chakakwana uye chine hutano.

Ndinogona kudya zvekudya zvidiki kana madhizeti here?

Kana uchidya zvekudya zvishoma, idya zvishoma, uye chenjerera zvaunosarudza. Sarudza zvekudya zvishoma zvine mafuta akawandisa, shuga, uye sodium (munyu). Heano zvimwe zvekudya zvine hutano uye saizi yekudya inokurudzirwa:

• Nzungu dzakadai sewalnuts, almonds, pecans, uye pistachios (1/4 kapu).
• Mbeu dzemanhanga kana dzezuva (1/4 kapu).
• Nziyo dzakakangwa (1/2 kapu).
• Muchero mutsva (orenji diki kana apuro) nenzungu shoma.
• Butter yenzungu isina shuga kana butter yealmond.
• Popcorn (makapu matatu, akadururwa) uye chimedu chechizi.
• Muriwo usina kubikwa (kapu imwe chete)
• Zviyo zvegorosi rose neyogati yeGreek (hafu yekapu).
• Chizi nemiriwo yakabikwa (kapu imwe).

Chenjerera paunenge uchitenga zvekudya zvine mafuta mashoma kana madhizeti muchitoro. Zvizhinji zvacho zvine mafuta mashoma asi zvinogona kunge zvine shuga yakawanda. Chenjerera huwandu hweshuga. Taura nachiremba wako nezvehuwandu hweshuga hwakakunakira. Une chirwere cheshuga (Diabetes Mellitus)Izvi zvinonyanya kukosha kana uine chirwere cheshuga kana shuga yakakwira muropa. Imwe nzira yekudya chimwe chinhu chinonaka chine shuga shoma nemafuta ndeyekuedza mabikirwo edhizeti ane hutano kumba. Kune mabikirwo akawanda anogona kugadzirwa pasina shuga kana neshuga shoma, uye achiri kuravira zvakanaka.

Funga nezvezvinhu izvi paunenge uchibika!

Kubika kumba kunogona kukubatsira kudzora kudya kwako. Zvisinei, hazvisi zvese zvaunobika kumba zvine hutano kana kuti zvakanaka kune cholesterol yako. Ramba uchifunga nezvemazano aya ekubika kuti akubatsire kutevedzera hurongwa hwako hwekudya hune hutano. Chiremba wako kana nyanzvi yezvekudya anogona kukupa mamwe mazano akadai seaya.

• Wedzera hove dzakawanda mukudya kwako. Edza kudya ma ounces masere (anenge magiramu 225) pasvondo. Asi usazvikange!
• Dzivisa kushandisa bota, mafuta emuorivhi, uye mafuta ekubikisa. Pane kudaro, shandisa mafuta ekubikisa ane hutano (akadai semafuta emuorivhi), asi muhuwandu hushoma chete. Edza kushandisa muto wemuriwo usina munyu mushoma pane mafuta paunenge uchibika kana kubika miriwo, hove, nehuku.
• Bika, bika, kana kufashaidza chikafu chako nemhepo inopisa. Dzivisa kugocha.
• Tsvaga dzimwe nzira dzekubika panzvimbo pebhota nemafuta.
• Paunenge uchibika soup , wedzera kaviri huwandu hwemuriwo . Izvi zvichawedzera fiber musoup yako. Kuti uwane nzvimbo yeizvozvo, deredza huwandu hwemupunga kana manoodles nehafu.
• Tsvaga mishonga nezvinonhuwira zvaunoda wozvishandisa kunakisa chikafu chako pane kushandisa bota, munyu, kana muto une mafuta akawanda.
• Gadzira yako saradhi yekushongedza. Shandisa mafuta emuorivhi nevhiniga yebalsamic (kana musanganiswa wakafanana). Saradhi yekushongedza inzira inonyengera yekuwedzera mafuta akazara mukudya kwako.
• Paunenge uchibika soup kana gravy , bvisa mafuta ari pamusoro. Kana soup kana gravy yatonhorera, isa mufiriji kwemaawa mashoma. Paunoibvisa, uchaona mafuta akakora pamusoro, anogona kubviswa nyore nyore.
• Bvisa ganda rehuku usati wabika. Kwiza zvinonhuwira panyama, kwete paganda.

Chii chinonzi TLC Diet uye Mediterranean Diet?

Kudya kweTLC chikamu chechirongwa cheTherapeutic Lifestyle Changes (TLC) . Chirongwa chine zvikamu zvitatu chine chinangwa chekuderedza cholesterol kuburikidza nekudya, kurovedza muviri, uye kudzora huremu. Chirongwa ichi chakagadzirwa neUS National Institutes of Health muna 1985. Vamwe vanhu vachiri kuchitevedzera nanhasi. Zvisinei, pane dambudziko. Sekureva kwetsvagurudzo yazvino, kudya uku kwakaderera mumafuta ese uye kwakakwira mumakabhohaidhiretsi. Saka , izvi zvichaderedza huwandu hweshuga muropa rako,Mazinga e triglyceride anogonawo kuwedzera, kunyanya kana usingadye makabhohaidhiretsi ane hutano. Ndosaka nyanzvi dzezvekudya dzichikurudzira Mediterranean Diet sechirongwa chekudya chine hutano hwemwoyo. Chirongwa ichi chinogona kubatsira kudzora huwandu hwe cholesterol yako, pamwe nekutsigira zvimwe zvinhu zvakawanda zvehutano hwako. Kana ukatevera Mediterranean Diet:

• Ronga kudya kwako uchishandisa zvekudya zvinobva muzvirimwa . Izvi zvinosanganisira michero, miriwo, zviyo zvese, nebhinzi.
• Idya hove, huku isina mafuta akawanda, hove dzemugungwa , mazai , uye zvigadzirwa zvemukaka zvine mwero.
• Dzivisa kudya nyama tsvuku, chikafu chakakangwa, madhizeti, uye chero chinhu chakagadzirwa neupfu hwechingwa.

Chinokosha ndechekungwarira mhando dzemafuta aunodya. Kudya kweMediterranean kunoderedza huwandu hwemafuta akazara uye mafuta etrans aunodya. Izvi zvinogona kuita mutsauko mukuru pamazinga ako eLDL cholesterol. Pane kudaro, zvinotsiva marudzi iwayo emafuta nemafuta ane hutano anotsigira hutano hwemoyo wako. Tsvagiridzo yakaratidza kuti kudya uku kunogona kuderedza njodzi yezvirwere zvemwoyo .

Ko kana cholesterol ichiri yakakwira kunyangwe mushure mekuchinja kudya kwako?

Zvikafu zvaunodya zvinogona kuwedzera kana kuderedza huwandu hwecholesterol muropa rako, kunyanya cholesterol yakaipa inokonzera atherosclerosis . Ruzivo urwu runogona kukubatsira zvikuru. Sarudzo dzako dzinogona kuita mutsauko. Asi dzimwe nguva, zvisinei nekuti unoedza sei, ungasakwanisa kudzikisa huwandu hwecholesterol yako kusvika padanho raunoda. Pane zvikonzero zvakati wandei zveizvi.

Sarudzo dzezvekudya hadzisi dzako nguva dzose.

Munyika yakakwana, munhu wese aizova neruzivo rwechikafu chinovaka muviri, nguva yekubika, uye zvinhu zvemunharaunda kuti zvivabatsire kuzadzisa zvinangwa zvavo. Chokwadi ndechekuti, tinofanira kusarudza mukati mezvirambidzo zvatinazvo. Tose tine zvipingamupinyi zvedu nezvinhu zvinopesvedzera sarudzo dzatinoita. Saka, sarudzo dzedu dzega dzega zvidimbu zvidiki zvepuzzle hombe iyo nharaunda yedu yese iri kuvaka pamwe chete. Usazvirova kana uine zvipingamupinyi pakuita sarudzo dzese dzakanakisa dzinotsigira kudya kusina cholesterol yakawanda. Pane kudaro, ita zvaunogona.

Majini ako anewo basa.

Masayendisiti anotenda kuti majini (nhaka) anokanganisa huwandu hwecholesterol yako. Saka, kunyange hazvo shanduko dzekudya dzichigona kubatsira, dzimwe nguva hadzina mutsauko wakakwana kuti huwandu hwako huve hwakanaka. Vamwe vanhu vane cholesterol yakakwira zvikuru nekuti miviri yavo haigone kubvisa cholesterol yakaipa (LDL). Iyi mamiriro ekuzvarwa nayo anonziInonzi Familyal Hypercholesterolemia. Saka, zvakaoma zvikuru kuti vanhu vakadaro vaderedze huwandu hwecholesterol yavo kuburikidza nekudya chete. Vangangoda mastatins kana mimwe mishonga.

Cholesterol inowedzera nekukura.

Sezvatinokura, huwandu hwemafuta emuviri wedu hunowedzera. Saka, mhedzisiro yekuchinja kwekudya pazera remakore makumi matatu inogona kunge isina kufanana pazera remakore makumi matanhatu.

Kuchinja kunotora nguva.

Kana ukachinja zvaunodya, ungatarisira kuona shanduko muhuwandu hwecholesterol yako nekukurumidza. Asi huwandu hwecholesterol yako hunoratidza maitiro anokura nekufamba kwenguva.

Fungidzira bhodhi hombe rakafukidzwa nechinyorwa. Kana ukachipukuta kamwe chete nechirabha, chimwe chezvakanyorwa chichadzimwa. Asi kuti udzime zvese zvakanyorwa, uchafanira kuramba uchipukuta kwenguva yakati. Panguva iyi, mumwe munhu achanyora pamusoro penzvimbo dzawakabvisa (pamwe uchiri kudya zvimwe zvekudya zvinokwidza cholesterol yako yeLDL, uye muviri wako uchiri kugadzira cholesterol!).

Iva nemoyo murefu, ipa muviri wako nguva yekugadzirisa hurongwa hwako hutsva hwekudya. Panguva ino, batanidza maekisesaizi ezuva nezuva mumararamiro ako. Bvunzawo chiremba wako kuti zvinotora nguva yakareba sei kuti uone shanduko uye kana uchizobatsirwa nemishonga pamwe chete nehurongwa hwako hutsva hwekudya.

Mharidzo Yekuenda Nayo Kumba

Zvikafu zvaunodya zvinogona kukanganisa hutano hwako, kunyanya huwandu hwecholesterol yako. Kana wava kutanga kuchinja kudya kwako, iva nemoyo murefu. Usatarisira kuchinja zvachose chirongwa chako chekudya neusiku humwe chete. Ita shanduko diki, dziri nyore, uye wedzera zvishoma nezvishoma. Ungarasikirwa nezvimwe zvekudya zvaunofarira. Asi, pachinzvimbo chekutarisa pane zvekudya zvauri kuganhurira, tarisa pane zvekudya zvitsva zvauri kuedza. Zvakare, batanidza mhuri yako neshamwari muchirongwa chako chitsva. Tsanangura kuti sei uri kuita shanduko idzi uye kuti vangakubatsira sei. Zviri nyore kunamatira kuchirongwa chekudya kana vanhu vakakupoteredza vachikukurudzira kuti usvike pazvinangwa zvako. Yeuka, shanduko diki dzinoita mhedzisiro mikuru!

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