"Chiremba, cholesterol yangu yakakwira zvishoma. Ndorega kudya nyama nehove zvachose here?" Mubvunzo uyu unobvunzwa nevanhu vazhinji munyika medu vane hanya nehuwandu hwavo hwecholesterol. Vamwe vanhu vanotya kurega kudya nyama zvachose. Asi haufanirwe kurega kudya nyama zvachose. Chinhu chakakosha ndechekunzwisisa rudzi rwenyama yauri kudya, kuti uri kudya yakawanda sei, uye kuti uri kuibika sei, uye kuita sarudzo dzakangwara.
Chekutanga, chii chinonzi cholesterol?
Zvichitaurwa zviri nyore, cholesterol rudzi rwemafuta anowanikwa mumiviri yedu. Kutaura zvazviri, cholesterol inokosha pamabasa akawanda akakosha mumiviri yedu, akadai sekuvaka masero nekugadzira mamwe mahormone. Asi dambudziko nderekuti inoungana yakawanda mumuviri.
Kana tichitaura nezve cholesterol, tiri kutaura nezvemhando mbiri huru, handiti?
1. Cholesterol "Yakanaka" (HDL - High-Density Lipoprotein): Izvi zvakafanana nemushonga wekuchenesa tsinga dzedu dzeropa. Zvinotora cholesterol yakaipa isingadiwe kubva mumuviri wese zvoiendesa kuchiropa kuti ibudiswe. Saka, kuwedzera izvi zvakanaka kumuviri.
2. "Cholesterol" yakaipa (LDL - Low-Density Lipoprotein): Iri ndiro dambudziko. Kana rudzi urwu rukawedzera, runoungana pamadziro etsinga dzedu dzeropa, zvichidzivhara zvishoma nezvishoma. Zvakafanana nengura inoungana mukati mepombi yemvura. Kana tsinga dzinotakura ropa kuenda kumoyo dzikavharika nenzira iyi, uri panjodzi huru yekubatwa nezvirwere zvakakomba zvakaita sekurwadziwa kwemoyo nekurohwa nesitiroko.
Zvekudya zvatinodya, kunyanya zvekudya zvine mafuta akawanda emhuka, zvine simba guru pakuwedzera huwandu hwecholesterol yakaipa (LDL). Sezvo nyama iri chigadzirwa chemhuka, vanhu vane cholesterol yakawanda vanokurudzirwa kungwarira nyama zvakanyanya.
Saka, tingasarudza sei nyama nekuchenjera?
Haugone kudya nyama nekuti ine cholesterol. Chinhu chakakosha kusarudza nyama dzisina mafuta akawanda uye kusadya nyama dzakagadzirwa zvachose.
Funga nezvezvaunoda kusarudza uye zvaunoda kusasarudza kana uchienda kuchitoro. Uchazvinzwisisa zviri nyore kana ukatarisa tafura iyi.
| Zvakanakisa pakudya (sarudzo dzakanaka) | Deredza/misa zvachose (sarudzo dzakaipa) |
|---|---|
| Huku isina ganda (kunyanya chikamu chezasi) | Nyama dzese dzakagadzirwa dzakadai semasoseji, bhekoni, neham |
| Turkey isina ganda | Nyama yemombe kana nyama yenguruve inoita kunge ine mafuta akawanda |
| Nyama yenguruve ine ganda rakapfava | Nyama dzemuviri (chiropa, itsvo, uropi, nezvimwewo) |
| Nyama yemombe yakachekwa zvisina mafuta (nyama yemombe yakatenderera, sirloin) | Chero rudzi rwenyama yakakangwa |
| Hove (kunyanya salmon, sardines, mackerel, nezvimwewo) | Ganda nemafuta anoonekwa nenyama |
Yeuka, chinhu chakakosha kudya zvine mwero. Kwete nyama chete, zvese zvaunodya zvinokanganisa huwandu hwecholesterol mumuviri wako.
Kana ukadya nyama, fungawo nezvezvinhu izvi!
Pamusoro pekusarudza mhando yakanaka yenyama, unofanira kufunga nezvezvimwe zvinhu zvishoma.
1. Saizi yeChikamu
"Kunyanya kunaka hakumbofi kwakakwana," vanodaro. Chirevo ichocho chinoshandawo pano. Kunyangwe wadya nyama isina mafuta akawanda sei, kana ukadya yakawanda panguva imwe chete, hazvizokubatsiri. Zvinokurudzirwa ndezvekuti usadye zvinopfuura magiramu 140-150 (anenge maounces mashanu) enyama yakabikwa, huku, kana hove pazuva. Nzira iri nyore yekuona izvi ndeyekufunga nezvechidimbu chenyama sehukuru hwechanza chako kana makadhi . Zvakanakisisa kutaura nachiremba wako nezveizvi uye kuwana mazano ehuwandu hwakakunakira.
2. Nzira yekubika
Vanhu vazhinji munyika medu vanofarira kudya chikafu chinonaka, saka kana vachibika nyama, vanoibika nemafuta, mukaka wekokonati, kana kuigocha zvakanyanya. Izvi hazvina kunaka kune munhu ane cholesterol.
- Zvinhu zvakanaka zvekuita: Kugocha, Kubika, Kubika neSteaming/Boiling, Kugocha neStir-frying.
- Zvinhu zvekuderedza:Kukangwa zvakadzika, kubika nemukaka wekokonati wakawanda. Zvingave nani kana ukakwanisa kushandisa mukaka usina mafuta akawanda panzvimbo pemukaka wekokonati.
3. Tarisa Chiratidzo
Kana ukatenga nyama yakaputirwa muchitoro chikuru, verenga zviri muchinyorwa chinopa hutano . Tarisa huwandu hwemafuta, mafuta akazara, uye cholesterol iri mairi. Sarudza ine mafuta mashoma.
Usangotarisa nyama chete, tangawo kuisa pfungwa dzako pakutanga!
Nyama haisiyo yega nzira yekuwana mapuroteni. Kune mamwe mapuroteni akawanda anogona kubatsira kudzora cholesterol uye anobatsira zvikuru pamoyo.
Hove - shamwari yepamwoyo yemwoyo!
Kunyangwe masangano ane mukurumbira pasi rose akaita seAmerican Heart Association anokurudzira kudya hove kwemazuva maviri pasvondo. Izvi zvinodaro nekuti mamwe marudzi ehove ane chikafu chakakosha chinonzi `Omega-3 fatty acids` . Izvi zvinobatsira zvikuru mukuderedza cholesterol yedu yakaipa uye kuderedza njodzi yechirwere chemwoyo (`Coronary Artery Disease`).
- Hove dzakapfuma muOmega-3: Salmon, Sardines, Tuna, Mackerel, Herring.
Dzimwe sarudzo dzakanaka dzeprotein
Kuwedzera kune nyama nehove, wedzera zvinhu izvi mukudya kwako.
- Nyemba dzakaomeswa: lentils, chickpeas, green beans, kidney beans
- Nzungu nembeu: cashew, nzungu, maarumondi (zviri nani kudya izvi usingazvikange mumafuta)
- Zvigadzirwa zvemukaka zvisina mafuta akawanda: Mukaka usina mafuta akawanda, yogati
- Zvigadzirwa zvesoya: Tofu
Pamwe chete nezvose izvi, kudya miriwo yakawanda, michero, zviyo zvakakwana (mupunga nenyemba, hupfu hweatta), uye kurovedza muviri zuva nezuva zvinobatsira zvikuru mukuchengetedza cholesterol yako iri nani.
Mharidzo Yekuenda Nayo Kumba
- Kungoti une cholesterol yakakwira hazvirevi kuti unofanira kurega kudya nyama zvachose. Chinhu chakakosha kusarudza nekuchenjera.
- Dzivisa nyama dzakagadzirwa (senge masoseji nebhekoni) zvachose uye sarudza nyama dzisina mafuta akawanda dzakadai sehuku isina ganda nenyama yemombe isina mafuta akawanda .
- Chenjerera kuti unodya zvakawanda sei. Edza kusadya nyama yakawanda kupfuura saizi yechanza chako pazuva.
- Pane kugocha zvakadzika, shandisa nzira dzakanaka dzekubika dzakadai sekubika pamoto, kudira mvura musteaming, kana kubheka.
- Isa hove dzakapfuma muOmega-3 kwemazuva maviri pasvondo. Inobatsira zvikuru pamoyo wako.
- Kudya kwako uye huwandu hwechikafu hwakakunakiraIva nechokwadi chekutsvaga mazano kubva kuna chiremba wako kana nesi.
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