'Aa, ndine cholesterol, ikozvino ndinofanira kurega kudya mazai neshrimp.' Unofungawo saizvozvo here? Kutaura zvazviri, vanhu vazhinji munyika medu vanotya pavanonzwa izwi rekuti 'cholesterol'. Tinoziva kuti chikafu chine mafuta, chikafu chakakangwa, nenyama ine mafuta hazvina kunaka mumuviri. Asi ungashamisika kana tikati hazvisi zvese zvekudya zvine cholesterol zvakaipa. Nhasi tiri kutaura nezvezvikafu zvishoma zvakanaka mumuviri uye zvine hutano, kunyangwe zvine cholesterol yakakwira.
Cholesterol yakanaka, cholesterol yakaipa: Musiyano chii?
Kutanga, ngatinzwisise izvi zviri nyore. Haasi cholesterol yese iri mumiviri yedu yakafanana. Kune mhando mbiri huru.
1. LDL (Low-Density Lipoprotein): Izvi ndizvo zvatinodaidza kuti 'cholesterol yakaipa' . Zvichitaurwa zviri nyore, inoungana sewakisi pamadziro etsinga dzedu dzeropa uye inogona kudzivhara. Zvakafanana nevhu riri mupombi yemvura inovharika zvishoma nezvishoma.
2. HDL (High-Density Lipoprotein): Izvi ndizvo zvatinodaidza kuti 'cholesterol yakanaka' . Chinoitwa neHDL kutora cholesterol yakaipa (LDL) yakaungana mutsinga dzeropa yoiendesa kuchiropa chedu uko inogona kugadziriswa. Nemamwe mashoko, HDL yakafanana nemotokari yemarara, ichichenesa tsinga dzeropa.
Chinhu chakakosha kufunga nezvacho huwandu hwemafuta akazara mukudya, kwete huwandu hwecholesterol hurimo. Kazhinji mafuta aya akazara ndiwo anokanganisa huwandu hwemafuta akazara mukudya kwedu.
Zvakanaka, saka ngationei kuti ndezvipi zvekudya zvaunogona kudya usingatyi kunyangwe uine cholesterol, uye kuti ndezvipi zvekudya zvakanaka kumuviri.
Zai: Shamwari yaigara ichitya
Vanhu vazhinji pavanofunga nezvemazai, vanofunga nezve cholesterol. Ehe, pane chokwadi pane izvozvo. Zai guru rine mamirigiramu angangoita 169 e cholesterol. Kudya kunokurudzirwa zuva nezuva kunowanzoita mamirigiramu mazana matatu. Kana mumwe munhu mumhuri mako aine cholesterol yakakwira, vanachiremba vanoti deredza kusvika mamirigiramu mazana maviri pazuva.
Asi... mazai chikafu chikuru chizere nemavhitamini, iron, uye mapuroteni. Anewo mafuta mashoma akazara . Saka, kudya mazai matatu kana mana akazara pasvondo kazhinji kwakanaka. Dambudziko pano ndere yolk. Kana uchinetseka nezve cholesterol, unogona kungodya machena ezai chete. Nenzira iyoyo unowana protein isina cholesterol.
Salmon nemasadhini: shamwari yemoyo iri mugaba
Ngatifungei nezvehove dzemumagaba (salmon/sardines) dzatinoda kudya tese. Chirongo chemasardines mumafuta chine mamirigiramu angangoita 131 echolesterol. Zvisinei, kunyange American Heart Association inoona ichi chikafu chine hutano pamoyo - asi chete kana ikadyiwa zvine mwero . Kudya salmon/sardines mbiri dzemagiramu 115 pasvondo nhanho yakanaka.
Mashiripiti ehove idzi iomega-3 fatty acids. Miviri yedu haigone kugadzira izvi, tinofanira kuzviwana kubva muchikafu chedu. Omega-3s inobatsira kudzora mhando yemafuta muropa redu anonzi triglycerides. Kana triglycerides idzi dzikawedzera, dzinogona kukuvadza mwoyo.
Shrimp, Squid, uye Gakanje (Shellfish): Usatya, sarudza nekuchenjera
Paunofunga nezve shrimp, cholesterol inouya mupfungwa. Kana ukadya shrimp hombe dzinenge gumi nembiri, unowedzera mamirigiramu zana nemakumi matatu echolesterol mumuviri wako. Asi chinoshamisa ndechekuti huwandu uhwu hwe shrimp hune mafuta mashoma, anenge magiramu maviri. Pane kudaro, shrimp chikafu chakapfuma muzvinovaka muviri zvakaita sevhitamini B, mapuroteni, selenium, uye zinc. Mafuta asina kuguta ari mu shrimp anobatsirawo kuwedzera huwandu hwe cholesterol yakanaka (HDL) mumuviri wedu.
Saka, mushure mekutaura nachiremba wako, hazvina basa kudya shrimp diki kamwe chete kana kaviri pasvondo. Zvokudya zvegungwa zvakaita segakanje nesquid zvine cholesterol yakaderera pane shrimp. Zvimwe zviri nani kudya zvakaita seclams ne mussels. Zvese hazvina cholesterol yakawanda uye mafuta akawanda.
Iva akachenjera pakusarudza nyama.
Kana tichitarisa patafura, zvingaita sekuti nyama yemombe haina cholesterol yakawanda, asi chokwadi chakasiyana. Ngatitarisei izvi patafura.
| Rudzi rwechikafu (anenge magiramu 115) | Cholesterol (inenge) | Zvinhu zvekucherechedza |
|---|---|---|
| Shrimp hombe (inenge gumi nembiri) | 130 mg | Mafuta mashoma kwazvo (anenge magiramu maviri). Hapana mafuta akawanda. |
| Nyama yemombe ine mafuta | 110 mg | Mafuta akawanda kwazvo (anenge magiramu makumi maviri). Mafuta akaguta anosvika magiramu gumi. Izvi hazvina kunaka kumoyo. |
| Nyama yemombe isina mafuta | 45 mg | Yakaderera zvakanyanya mu cholesterol nemafuta akazara. Sarudzo yakanaka. |
| Huku isina ganda | 60 mg | Mafuta mashoma. Sarudzo ine hutano. |
Unonzwisisa here? Dambudziko harisi mucholesterol pachayo, asi muhuwandu hwemafuta anouya nenyama. Saka, kana ukadya nyama, sarudza nyama dzisina mafuta akawanda, uchibvisa mafuta akawanda. Kana ukadya nyama yemombe, sarudza nyama dzisina mafuta akawanda (filet, sirloin). Zviri nani, idya nyama dzisina mafuta akawanda, dzakadai sehuku isina ganda.
Ruzivo rwakawedzerwa zvishoma...
Vamwe vanhu vanoti nyama yemombe inodyiswa uswa ine cholesterol yakaderera. Asi tsvakiridzo yakaratidza kuti kana mafuta aripo akafanana, hapana musiyano mukuru pahuwandu hwecholesterol. Zvisinei, nyama yemombe inodyiswa uswa ine omega-3 yakawanda, asi inewo mafuta akawandisa.
Hamugone kudya zvakawanda sezvamunoda here? Munogona, nenzira iyi!
Zvese izvi hazvirevi kuti haufanirwe kudya zvekudya zvaunofarira, asi zvine cholesterol yakawandisa (uye pamwe hazvina hutano). Kana kudya kwako kwakanaka nguva zhinji, hapana chakaipa nekunakidzwa nezvikafu zvaunofarira nguva nenguva . Dambudziko nderekuzvidya zuva nezuva. Chinhu chikuru pano ndechekuenzanisa uye kuva nemwero .
Kana uine dambudziko nezve cholesterol kana kana mumwe munhu mumhuri mako aine chirwere chemwoyo, chinhu chakanakisa chekuita kutaura nachiremba wemhuri yako kuti uwane mazano ekudya kwakakunakira.
Mharidzo Yekuenda Nayo Kumba
- Hazvisi zvekudya zvese zvine cholesterol zvinofanira kutyiwa. Zvimwe zvekudya zvine cholesterol yakawanda (mazai, salmon, shrimp) zvakanaka pahutano hwako.
- Zvakakosha kunyanya kunetseka nezvehuwandu hwemafuta akazara mukudya kupfuura huwandu hwecholesterol hurimo.
- HDL ndiyo cholesterol 'yakanaka' inochenesa tsinga dzeropa. LDL ndiyo cholesterol 'yakaipa' inoungana mutsinga dzeropa.
- Mazai, salmon, nyama isina mafuta akawanda, nezvimwe zvekudya zvegungwa, zvine mwero uye zvakagadzirwa zvakanakaKudya kunogona kupa mabhenefiti ehutano.
- Gara uchibvunza chiremba wako kuti uwane kuti ndeapi kudya kwakakunakira zvichienderana nehutano hwako uye nhoroondo yemhuri yako.
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