Mazai chikafu chinovaka muviri, chiri nyore kuwana, uye chisingadhuri chine mapuroteni akawanda. Asi kana zvasvika pakudya mazai, vanhu vazhinji vanobva vangofunga nezve cholesterol, handiti? Kune vanhu vazhinji vanotya kuti "kana ukadya mazai, uchava ne cholesterol." Chokwadi chiri munyaya iyi ndechipi? Kudya mazai kwakanaka here mumuviri kana kuti kwakaipa? Ngatitaurei nezvazvo nenzira iri nyore iyo munhu wese anogona kunzwisisa.
Chekutanga, chii chinonzi cholesterol?
Zvichitaurwa zviri nyore, cholesterol chinhu chine wakisi chinowanikwa muropa redu. Hazvisi zvakaipa hazvo, sezvinofungwa nevamwe vanhu. Kutaura zvazviri, cholesterol inokosha pamabasa akawanda akakosha mumiviri yedu, akadai sekuvaka masero ane hutano, kugadzira vhitamini D, uye kugadzira mahormone.
Funga izvi: 80% yecholesterol inodiwa nemuviri wako, yakawanda, inogadzirwa muchiropa nemudumbu mako. Chikamu chidiki chete, chinosvika 20%, chinowedzerwa mumuviri wako kubva muzvikafu zvatinodya.
Izvi zvinoreva kuti cholesterol chinhu chinodiwa nemiviri yedu. Asi sezvimwe zvinhu, dambudziko nderekuti kana yakawandisa.
Nyaya ye cholesterol 'yakanaka' uye cholesterol 'yakaipa'
Pamwe wakambonzwa nezve 'good cholesterol' uye 'bad cholesterol'. Hechino chinoitika chaizvo. Cholesterol haigone kufamba neropa yoga. Saka inofamba-famba mumuviri wese muzvikamu zvakaita semotokari (lipoproteins) zvinoumbwa nemapuroteni. Ngatidzidzei nezvemhando mbiri huru dzemotokari idzi.
| Rudzi rweCholesterol | Uri kuitei? | Zita ratinodana |
|---|---|---|
| LDL (Low-Density Lipoprotein) | Rudzi urwu ndirwo runotora cholesterol yoiisa munyama dzemuviri. Kana ikawedzera, inogona kuungana mutsinga dzeropa yodzivhara. Izvi zvinogona kutungamira kuzvirwere zvakakomba zvakaita sechirwere chemwoyo uye sitiroko. | Kolesteroli 'yakaipa' |
| HDL (High-Density Lipoprotein) | Rudzi urwu rwecholesterol runounganidza cholesterol yakawandisa mumuviri woidzosera kuchiropa. Chiropa chobva chaibvisa mumuviri. Saka, inobatsira zvikuru mumuviri. | Kolesteroli 'Yakanaka' |
Ndezvipi njodzi dze cholesterol yakakwira?
Mararamiro edu akakosha zvikuru mukudzora huwandu hwecholesterol mumuviri. Vamwe vanhu vari panjodzi huru yekubatwa necholesterol mumuviri. Ngationei kuti chii.
- Chirwere cheshuga cherudzi rwechipiri: Chirwere cheshuga chinogona kukonzera huwandu hushoma hwe cholesterol (HDL) uye huwandu hwakawanda hweimwe mhando yemafuta inonzi triglycerides, izvo zvinokonzera chirwere chemwoyo.
- Kufuta: Kurema kwakanyanya kunogona kuwedzera cholesterol 'yakaipa' (LDL) uye kuderedza cholesterol 'yakanaka' (HDL). Izvi zvinogona kukonzera matambudziko akadai sechirwere chemwoyo neBP.
- Zvirwere zvenhaka: Vamwe vanhu vanogona kuva nechirwere chinonzi Familyal Hypercholesterolemia (FH), chinova chirwere chemajini chinoitika mumhuri.
- Maitiro akaipa ehupenyu: Ichi ndicho chinhu chinonyanya kukosha.
- Kudya mafuta emhuka kakawanda, mukaka wekokonati, uye chikafu chine mafuta akawanda akaguta uye etrans.
- Kusaita maekisesaizi.
- Kusvuta.
Maitiro aya ane mukana mukuru wekuwedzera huwandu hwecholesterol mumuviri wako.
Saka zvinovaka muviri zvezai zvakamira sei?
Zai chikafu chidiki asi chine hutano. Chimbofungai, zai guru rine macalorie 72 chete. Asi rine magiramu matanhatu eprotein. Pamusoro pezvo, mazai ane lutein nezeaxanthin, izvo zvakanaka kumaziso, pamwe necholine, iyo yakanaka kuuropi netsinga, uye mavhitamini A, B, naD.
Zvisinei, zai guru rine mamirigiramu angangoita 186 echolesterol. Chinokosha ndechekuti cholesterol yese iyi inowanikwa muzai chete. Zai jena harina cholesterol zvachose.
Saka mazai mangani pazuva anobatsira muviri?
Iri ndiro dambudziko guru kune wese munhu.
Kune munhu ane hutano hwakanaka asina zvimwe zvinokonzera njodzi, kudya zai rimwe chete pazuva kwakachengeteka. Tsvagiridzo yakawana kuti hazviwedzere njodzi yekurohwa nemoyo kana sitiroko.
Zvisinei, kana uri mumwe wemapoka ane njodzi ataurwa pamusoro apa (kureva munhu ane chirwere cheshuga, BP, chirwere chemwoyo, kana kufuta), zvakanaka kuti usadye mazai akazara matatu pasvondo.
Ndezvipi zvimwe zvaunofanira kufunga nezvazvo paunenge uchidya mazai?
Kana uchida mazai asi uchinetseka nezve cholesterol, unogona kubvisa yolk wodya chena chete. Chena haina cholesterol, asi ichiri nemapuroteni akawanda.
Chimwe chinhu chakakosha inzira yatinodya mazai. Funga nezvazvo, hatidyi mazai chete. Patinoita omelet nezvinhu zvakaita sebhata, chizi, bhekoni, soseji, uye todya nechingwa, cholesterol yakawanda inowedzerwa mumuviri kubva mune zvimwe zvekudya izvozvo. Saka, tinofanira kungwarira kwete chete nezvemazai, asiwo nezvezvatinodya nawo. Kazhinji zvine hutano kudya mazai akabikwa pane akakangwa mumafuta.
Chinhu chinonyanya kukosha kutaura nachiremba wako nezvehuwandu hwemafuta ako eropa uye hutano hwako. Iye anogona kuongorora mushumo wako weLipid Profile uye kukupa mazano akanakisa.
Mharidzo Yekuenda Nayo Kumba
- Cholesterol chinhu chinodiwa nemuviri. Asi dambudziko riripo kana huwandu hwe "cholesterol" yakaipa (LDL) hukawedzera.
- Kazhinji zvakachengeteka kuti munhu mukuru ane hutano adye zai rimwe chete pazuva.
- Kana uine chirwere cheshuga, chirwere chemwoyo, kana zvimwe zvirwere zvine njodzi, zvakanaka kuti udye mazai matatu pasvondo wobvunza chiremba wako.
- Cholesterol yese iri muzai iri mu yolk. Hapana cholesterol iri mu chena.
- Zvakakoshawo kungwarira mabikirwo aunoita mazai nezvimwe zvekudya zvaunodya nawo (bota, mafuta, chizi).
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