Chiremba akakuudza here kuti huwandu hwemafuta muropa rako hwakwira? Kana izvozvo zvikaitika, unonzwa uchinetseka zvikuru nezvekudya nezvekudya, handiti? Usazvidya moyo, idambudziko rine vanhu vazhinji. Nhasi, tichataura nezveizvi, zvekuita chaizvo, nenzira iri nyore, sekunge tiri kuudza shamwari.
Chekutanga, chii chinonzi cholesterol?
Zvichitaurwa zviri nyore, cholesterol rudzi rwemafuta anodiwa nemiviri yedu. Anokosha pazvinhu zvakawanda, kubva pakuvaka masero edu kusvika pakugadzira mahormone. Asi dambudziko rinotanga kana muviri wawandisa.
Kune marudzi maviri echolesterol muropa redu.
1. LDL (Low-Density Lipoprotein): Izvi ndizvo zvatinodaidza kuti "cholesterol yakaipa." Kana izvi zvikaungana, zvinoungana mukati metsinga dzedu dzeropa, zvichidziita kuti dzive dzakatetepa uye zvichigadzira nzira yezvirwere zvakakomba zvakaita sechirwere chemwoyo nesitiroko.
2. HDL (High-Density Lipoprotein): Tinoidaidza kuti "cholesterol yakanaka". Inobvisa cholesterol yakaipa kubva mutsinga dzoiendesa kuchiropa. Saka yakafanana neshamwari yedu.
Chikafu chatinodya chinowedzera zvakananga huwandu hwecholesterol yakaipa (LDL) muropa redu. Mafuta akaguta nemafuta etrans, kunyanya ayo anowanikwa muzvigadzirwa zvemhuka, zvigadzirwa zvemukaka, uye mamwe mafuta (akadai semafuta emuchindwe nemafuta ekokonati), ndiwo anonyanya kukonzera izvi.
Kuderedza kudya zvinokwidza cholesterol kunoderedza mwero weropa rako here?
Ehe, zvechokwadi! Unogona kuita mutsauko mukuru nekuwedzera nekubvisa zvinhu kubva mukudya kwako. Kuwedzera michero, miriwo, nyemba, nzungu, nemafuta akanaka kunogona kubatsira kuderedza cholesterol yakaipa (LDL).
Kudya kwakanaka hakungoderedzi cholesterol chete, kunodzorawo BP yako, kunowedzera dziviriro yemuviri wako, uye kunobatsira kudzivirira zvirwere zvemwoyo, sitiroko, uye mamwe magomarara.
Saka ngationei zvatinofanira kuunza kubva kuchitoro uye zvatinofanira kurasa.
| Kusarudza chikafu chinodzora cholesterol | |
|---|---|
| Zvinhu zvekuwedzera pakudya (zvakanaka) | Zvinhu zvinofanira kuderedzwa kana kumiswa zvakanyanya sezvinobvira (zvakaipa) |
| Michero mitsva, miriwo nemiriwo | Nyama yakagadzirwa - soseji, bhekoni |
| Zviyo (maorivhi, bhari, mapfunde) uye tsanga dzine bran | Zvigadzirwa zvebhekari (makeke, mabhisikiti) zvine mafuta e trans |
| Huku isina ganda, hove (salmon, tuna) | Zvikafu zvakakangwa nekukurumidza |
| Nzungu dzakapfava (nyemba, nyemba, soya) | Zvinwiwa zvine shuga yakawanda (soda, zvinwiwa zvinotapira) uye zvinotapira |
| Nzungu (nzungu, walnuts, almonds) | Zvekudya zvakagadziriswa zvine munyu wakawanda uye masosi |
| Zvigadzirwa zvemukaka zvisina mafuta akawanda (yogati isina mafuta akawanda, mukaka) | Nyama tsvuku ine mafuta akawanda (nyama yemombe, nyama yenguruve) |
| Mafuta akanaka (mafuta omuorivhi, mafuta ecanola) | Zvikafu zvakachengetwa mufiriji zvine shuga yakawanda nemafuta (pizza yakachengetwa mufiriji, nezvimwewo) |
Ndezvipi zvinhu zvakanakisisa zvekuwedzera pakudya?
Michero, miriwo nemiriwo
Izvi zvinofanira kuva hwaro hwekudya kwako. Idya michero nemiriwo ine mavara akasiyana-siyana. Funga nezvemichero, mazambiringa, maranjisi, maapuro, madomasi, mbatatisi, broccoli, sipinachi, kale, sipinachi, manhanga, zucchini, nezvimwewo. Zvikafu izvi hazvina cholesterol uye mafuta mashoma. Zvakare zvine fiber yakawanda, iyo inoderedza kupinda kwecholesterol mumuviri.
Zviyo Zvose
Wedzera oats, bhari, quinoa, uye chingwa chezviyo nemapasta mukudya kwako. Fiber inonyungudika muzvikafu izvi inobatsira kuderedza cholesterol yakaipa. Kudya oats pakudya kwemangwanani itsika yakanaka. Asi kana zvasvika kune zviyo zvakaputirwa,Musakanganwa kutarisa pane label kuti musarudze dzine shuga shoma nemunyu.
Nyama, hove nenzungu
Sarudza huku nekakuni zvisina ganda. Kana ukadya nyama tsvuku (nyama yemombe, nyama yenguruve), sarudza nyama dzisina mafuta akawanda . Dzivisa nyama dzakagadzirwa senge masoseji nemameatball zvakanyanya sezvinobvira.
Pane kudaro, wedzera nyemba dzine mapuroteni akawanda senge nyemba, nyemba, nyemba, uye soya mukudya kwako. Izvi zvinobatsira zvikuru pamoyo.
Zvikafu zvakapfuma muOmega-3
Idzi imhando yemafuta acid anobatsira zvikuru pamoyo yedu. Kazhinji, hatidyi zvakakwana. Dzinowanikwa muhove dzine mafuta dzakadai sesalmon, tuna, mackerel, uye herring. MaWalnuts, mbeu dzechia, uye mbeu dzeflax dzakakuyiwa dzinewo omega-3s dzinobva mumiti.
Zvigadzirwa zvemukaka zvisina mafuta akawanda uye mafuta "akanaka"
Pakutenga yogati nemukaka, sarudza mhando dzisina mafuta akawanda kana dzisina mafuta akawanda. Kana uchidya chizi, idya zvishoma.
Shandisa mafuta emuriwo akadai semafuta emuorivhi, mafuta ecanola, uye mafuta ezuva pane kushandisa bota pakubika nekukangwa. Izvi zvinobatsirawo kuwedzera huwandu hwe "cholesterol" yakanaka (HDL).
Zvikafu zvakaipisisa zvekudzivisa zvachose
Zvikafu zvine mafuta e trans
Aya ndiwo mafuta akaipa akaipisisa. Haangowedzeri cholesterol yakaipa (LDL) chete, asiwo anoderedza cholesterol yakanaka (HDL). Munyika medu, zvigadzirwa zvakawanda zvebhekari (makeke, marolls, mabhisikiti), margarine, uye chikafu chinokurumidza zvinogona kunge zvine izvi. Kana chikwangwani chechikafu chakanzi "mafuta asina hydrogenated", chine mafuta e trans.
Zvikafu zvine shuga yakawanda
Kunyangwe shuga isingawedzere cholesterol zvakananga, kudya shuga yakawandisa kunogona kukonzera kuwedzera uremu, chirwere cheshuga, uye cholesterol yakakwira nekuda kwemafuta ari muchiropa. Deredza zvinwiwa zvine shuga, makeke, ice cream, uye chokoreti yetoffee. Chenjererawo masosi ane shuga yakawedzerwa (ketchup, spaghetti sauce), uye zvimwe zviyo zvekudya zvemangwanani .
Nyama yakagayiwa uye munyu wakawandisa
Nyama dzakagadzirwa senge soseji, bhekoni, neham dzine mafuta akawandisa uye cholesterol yakawanda. Uyewo, munyu wakawandisa unogona kuwedzera BP. Hove dzemumagaba, mapaketi emasobho, uye manoodles ekukurumidza zvinogonawo kuva nemunyu wakawanda. Huwandu hwemunyu waunoda pazuva hushoma pane teaspoon. Saka funga nezvemunyu waunodya.
Ramba uchifunga zvinhu izvi paunenge uchitenga.
- Usaende kuchitoro kana uine nzara: Kana ukaenda kuchitoro kana uine nzara, une mukana wekutenga chikafu chisina basa uye chisina utano.
- Verenga mazita: Tarisa runyorwa rwezvinhu zviri mumapakeji ezvekudya. Nyora zvinhu zvinonyanya kukosha kutanga. Sarudza zvekudya zvine shuga shoma, munyu, uye mafuta akazara .
- Taura nachiremba wako:Bvunza chiremba wako kana nyanzvi yezvekudya kuti uwane chirongwa chekudya chakakunakira, zvichienderana nehuwandu hwecholesterol yako. Ungangodawo kutanga kutora mishonga.
Shanduko idzi dzingave dzakaoma kuita nezuro. Asi edza kuzviita zvishoma nezvishoma, chimwe nechimwe panguva. Uku ndiko kuisa mari kukuru kwaunogona kuita mumoyo mako.
Mharidzo Yekuenda Nayo Kumba
- Huwandu hwecholesterol muropa rako hunokanganisa hutano hwemwoyo wako zvakananga. Chinangwa ndechekuderedza cholesterol "yakaipa" yeLDL uye kuwedzera cholesterol "yakanaka" yeHDL .
- Isa michero mitsva, miriwo, nyemba, zviyo zvese, uye nzungu mukudya kwako. Faibha iri muzvikafu izvi inobatsira kuderedza cholesterol.
- Usadye nyama dzakagadzirwa (masoseji), zvigadzirwa zvebhekari (makeke), chikafu chakakangwa, uye chikafu nezvinwiwa zvine shuga yakawanda sezvinobvira. Ava ndivo vavengi vakuru.
- Shandisa mafuta akanaka akadai semafuta emuorivhi nemafuta ecanola pakubika. Idya hove, kunyanya hove dzine mafuta, kanenge kaviri pasvondo.
- Kuwedzera pakuchinja kudya kwako, kurovedza muviri nguva dzose, kurega kusvuta, uye kudzora huremu zvakakoshawo pakudzora cholesterol.
- Kana uine chero dambudziko nezve cholesterol, iva nechokwadi chekutaura nachiremba wako uye uwane mazano akakodzera.
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