Kushanda zuva rese... kumhanya-mhanya kusvika husiku... Nehupenyu hwakabatikana uhwu, inguva yekubika nekudya chimwe chinhu iripi, handiti? Vazhinji vedu takajaira kutenga chimwe chinhu muchitoro kana chikafu chinobikwa nekukurumidza. Zviri nyore, asi zvine dambudziko guru. Zvizhinji zvezvikafu izvi zvine mafuta akawanda, munyu, uye shuga. Zvinewo zvishoma zvinovaka muviri zvinodiwa nemiviri yedu, zvakaita secalcium, omega-3 fatty acids, uye fiber. Asi usazvidya moyo, unogona kugadzira kudya kune hutano kunoenderana nehupenyu hwako hwakabatikana. Chinongodiwa kutenga zvinhu zvine hutano uye kuchengetedza chikafu chine hutano chiri pedyo.
Chekutanga, chii chinonzi cholesterol?
Zvichitaurwa zviri nyore, cholesterol chinhu chine mafuta akawanda mumuviri wedu. Chinokosha pazvinhu zvakawanda, zvakaita sekugadzira mahormone uye kugadzira vhitamini D. Asi dambudziko rinotanga kana yakawandisa. Kune mhando mbiri huru dzecholesterol.
1. LDL (Low-Density Lipoprotein): Tinoti izvi "cholesterol yakaipa." Izvi ndizvo zvinokonzera matambudziko. Kana huwandu hweLDL hwakwira, hunotanga kuungana pamadziro etsinga dzedu dzeropa. Zvakafanana nevhu rinoungana mupombi yemvura. Nekufamba kwenguva, idzi deposits (dzinonzi `plaques`) dzinogona kutetepa tsinga dzeropa, uye dzimwe nguva kutodzivhara zvachose. Izvi ndizvo zvinokonzera zvirwere zvakakomba zvakaita sekurwadziwa kwemoyo nekurohwa .
2. HDL (High-Density Lipoprotein): Tinoidaidza kuti "cholesterol yakanaka" . Basa rayo nderekutora cholesterol yakaipa isingadiwe mumuviri woiendesa kuchiropa. Chiropa chinoibvisa mumuviri. Izvi zvinoreva kuti kuchengetedza huwandu hweHDL hwakakwira zvakanaka kwazvo pahutano hwemwoyo yedu.
Saka chinangwa chedu chinofanira kunge chiri chekuderedza cholesterol yakaipa (LDL) uye kuchengetedza huwandu hwakanaka hwecholesterol (HDL) padanho rakanaka.
Zvinhu zvekuwedzera mukudya kwako kuti uderedze cholesterol
Kudya kwakanaka hakusi kwekuderedza cholesterol chete. Kunogonawo kubatsira kudzora BP yako, kusimbisa masoja emuviri wako, uye kudzivirira zvirwere zvemwoyo, sitiroko, nedzimwe mhando dzekenza. Saka, usakanganwa kuwedzera zvinhu izvi pane zvaunotenga nguva inotevera yaunoenda kuchitoro.
Muriwo nemichero zvine mavara
Muriwo nemichero ndizvo zvinoumba kudya kune hutano. Zvine cholesterol shoma nemafuta mashoma. Zvine fiber yakawanda uye antioxidants, izvo zvinogona kubatsira kuderedza cholesterol yakaipa.
- Muriwo:Idya miriwo ine mavara akasiyana, akadai sespinachi, kale, uye collard greens, broccoli, kabichi, makarotsi, beetroot, manhanga, okra, uye bell peppers.
- Michero: Idya michero yakaita semaranjisi, magrapefruit, maapuro, magwava, avocado, uye michero (strawberry, blueberries) nguva dzose.
Simba reZviyo Zvose
Mbeu dzose chikafu chikuru chine faibha yakawanda, makabhohaidhiretsi akaomarara, uye mapuroteni. Izvi zvinopa simba kumuviri uye zvinobatsirawo kudzora cholesterol.
- Sarudzo dzakanakisisa: Oats, bhari, mupunga webrown (mupunga mutsvuku), nyemba, nyemba, nyemba, nyemba, bhinzi dzegirini.
- Kana ukatenga zvekudya zvakaputirwa: Kana ukatenga chingwa, pasta, kana zviyo, tarisa pane label kuti uone kana zvakagadzirwa ne "zviyo zvese" kana "gorosi rese." Uyewo, iva nechokwadi chekusarudza izvo zvine shuga shoma nemunyu.
- Chimwe chinhu chekuziva nezvacho: Vamwe vanhu vane allergy yegluten kana Celiac Disease, uye vanofanira kusarudza zviyo zvisina gluten sezvavakarairwa nachiremba wavo.
Nyama nemapuroteni zvine hutano hwemoyo
Mapuroteni akakosha kumiviri yedu, asi munhu ane cholesterol yakakwira anofanira kungwarira zvishoma pakusarudza mapuroteni.
- Nyama: Bvisa ganda rehuku wosarudza zvidimbu zvisina mafuta akawanda, zvakaita sezamu rehuku. Kana uri kudya nyama yemombe kana yenguruve, sarudza "zvidimbu zvisina mafuta akawanda" (semuenzaniso, sirloin, tenderloin). Paunenge uchitenga nyama, tsvaga chinyorwa chakanyorwa kuti "92% isina mafuta" kana kupfuura.
- Hove: Idya hove dzine mafuta dzakadai sesalmon, tuna, mackerel, uye sardines kanenge kaviri pasvondo. Omega-3s iri muzvikafu izvi inobatsira zvikuru pamoyo.
- Mapuroteni anobva muzvirimwa: Aya ndiwo masarudzo akanakisa. Isa zvinhu zvakaita senyemba, nyemba, nyemba, nyemba dzegirini, uye soya (Soy/Edamame) mukudya kwako nguva dzose. Izvi zvine mafuta mashoma uye zvine fiber yakawanda.
Zvechokwadi gara kure nezvikafu izvi!
Zvakakosha kudya zvekudya zvakanaka uye kusadya zvekudya zvisina kunaka kuti udzore cholesterol. Heino runyorwa rupfupi rwezvinogona kukubatsira kuziva vavengi vako.
| Chikamu chezvekudya chekudzivirira | Mienzaniso uye chikonzero nei zvakaipa |
|---|---|
| Mafuta Akaguta | Mienzaniso:Zvikamu zvenyama zvine mafuta, ganda rehuku, bota, chizi, mafuta ekokonati akawandisa, mafuta emuchindwe. Chikonzero: Izvi zvinokwidza zvakananga huwandu hwecholesterol yakaipa (LDL). |
| Mafuta eTrans | Mienzaniso: zvigadzirwa zvebhekari (makeke, makeke), margarine, chikafu chakakangwa (mafrench fries, rolls), manoodles epakarepo. Chikonzero: Ava ndivo vavengi vakaipisisa vecholesterol. Havangowedzeri LDL chete, asiwo vanoderedza HDL (cholesterol yakanaka). |
| Zvikafu Zvakagadziriswa | Mienzaniso: masoseji, meatballs, bhekoni, nyama yemumagaba, masobho akaputirwa. Chikonzero: Zvine munyu wakawandisa, shuga, uye mafuta asina kunaka. |
| Zvinwiwa zvine shuga uye zvekudya | Mienzaniso: zvinwiwa zvisina doro, zvinwiwa zvemichero zvakaputirwa, makeke, mabhisikiti, toffee, ice cream. Chikonzero: Shuga yakawandisa inokonzera kuwedzera uremu, uye inogonawo kukanganisa huwandu hwecholesterol. |
Kukosha kwekutaura nachiremba wako
Kunyangwe uchigona kuita zvinhu izvi kumba, cholesterol chirwere chinoda kubatsirwa nachiremba.
Kudya kwakakosha zvikuru, asi mune dzimwe nguva, kudya kwakakodzera uye kurovedza muviri chete zvinogona kunge zvisina kukwana kudzora huwandu hwecholesterol mumuviri.
Chiremba wako ndiye achaona huwandu hwecholesterol yako, njodzi yako, uye kana uchida mishonga. Ungangoda kutora mishonga yakaita se statins. Saka, zvakakosha kuona chiremba wako nguva dzose, kuongororwa ropa rako, uye kutevedzera mirairo yake. Usambofa watora mishonga zvichibva pane zvataurwa kana kubva ku pharmacy. Chirongwa chako chekurapa chinofanira kunge chakakunakira iwe.
Mharidzo Yekuenda Nayo Kumba
- Cholesterol haisi chinhu chekutya, asi chinhu chinogona kudzorwa nemazvo.
- Zadza ndiro yako nemiriwo ine mavara, michero, zviyo, uye mapuroteni asina mafuta akawanda.
- Rega kudya chikafu chakakangwa, chakaputirwa, chakabikwa muzvirongo, uye chikafu chine shuga yakawanda sezvinobvira.
- Pamwe chete nekudya kwakanaka, kurovedza muviri zuva nezuva kunobatsirawo zvikuru mukudzora cholesterol.
- Chinonyanya kukosha, gara uchitaura nachiremba wako nezvehuwandu hwecholesterol yako uye kurapwa kwayo, uye tevera mazano ake.
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