"Cholesterol" izwi rinotityisa zvishoma, handiti? Tinowanzonzwa izwi iri patinoenda kunoona chiremba kana patinoongorora ropa. Vanhu vazhinji vanofunga kuti cholesterol chinhu chinokuvadza miviri yedu. Asi muchokwadi, izvo hazvisi zvechokwadi zvachose. Nhasi, ngatitaurei nezve cholesterol chii, nei ine njodzi kuidya yakawandisa, uye kuti ndezvipi zvekudya zvatinofanira kungwarira.
Zvichitaurwa zviri nyore, chii chinonzi cholesterol?
Funga nezve cholesterol sechinhu chine wakisi uye mafuta chinowanikwa mumasero edu. Chinokosha kumiviri yedu. Chiropa chedu chinoburitsa cholesterol yatinoda. Iyi cholesterol inokosha pakudzivirira sero rega rega mumuviri wedu uye pakugadzira mamwe mahormone nemavhitamini.
Asi apa ndipo panotangira dambudziko. Pamusoro pehuwandu hunodiwa nemuviri wedu huchigadzirwa nechiropa, zvimwe zvekudya zvatinodya, kunyanya zvekudya zvemhuka, zvinowedzerawo cholesterol mumiviri yedu.
Cholesterol "yakanaka" uye "yakaipa"
Kana ukatarisa mushumo weropa, ungangoona mhando mbiri dzecholesterol dzichitaurwa: LDL neHDL.
- LDL (Low-Density Lipoprotein): Izvi ndizvo zvatinodaidza kuti "cholesterol yakaipa." Funga nezvazvo semotokari yemarara iri mumugwagwa. Iyi cholesterol yeLDL inofamba mumuviri wese uye inotanga kuungana pamadziro etsinga dzeropa.
- HDL (High-Density Lipoprotein): Izvi ndizvo zvatinodaidza kuti "cholesterol yakanaka." Inoshanda semotokari yemarara. HDL cholesterol inobvisa cholesterol yakaipa yakawandisa kubva mutsinga dzeropa yoidzosera kuchiropa.
Saka, kuchengetedza huwandu hwedu hweLDL (cholesterol yakaipa) hwakaderera uye huwandu hweHDL (cholesterol yakanaka) hwakakwira ndicho chinhu chakakosha kuti tive neutano hwakanaka.
Sei cholesterol yakakwira ichikuvadza?
Kana huwandu hweLDL, kana kuti cholesterol yakaipa, muropa redu hukawedzera, cholesterol iyoyo inotanga kuungana pamadziro etsinga dzedu dzeropa. Nekufamba kwenguva, inoungana kuita jira rakaoma, seguruva rinovhara pombi. Mukurapa, tinodana izvi kuti ' Plaque'.
Mapundu aya anovhara tsinga dzeropa kubva mukati. Izvi zvinodzivirira kufamba zvakanaka kweropa kuenda kumwoyo neuropi. Ichi ndicho chikonzero chikuru chezvirwere zvakakomba zvakaita sechirwere chemwoyo uye sitiroko .
Ndosaka vanachiremba vachikurudzira kuti tichengetedze huwandu hwecholesterol yatinodya kubva muchikafu kusvika pasi pe300 milligrams pazuva.
Zvikafu zvine cholesterol yakawanda zvatinofanira kungwarira pakudya
Iye zvino ngatitarisei zvekudya zvatinodya muhupenyu hwedu hwezuva nezuva tisingazvizivi, asi zvinogona kuwedzera huwandu hwecholesterol mumuviri.
| Rudzi rwechikafu | Zvekuziva |
|---|---|
| Yolk yezai | Kunyange zvazvo mazai ari chikafu chine hutano, cholesterol yavo yese iri mu yolk. Yolk yezai rimwe chete rinogona kuva nemafuta anopfuura hafu ye cholesterol yaunoda pazuva. |
| Chizi | Chizi chikafu chine cholesterol yakawanda. Kunyanya chizi chine mafuta akawanda, kana chikadyiwa nguva dzose, chinogona kuwedzera cholesterol nekukurumidza. |
| Shrimp | Kunyangwe mashrimp asina mafuta akawanda, zvinoshamisa kuti ane cholesterol yakawanda. Kunyangwe chikamu chidiki cheshrimp chinogona kukupa hafu yecholesterol yaunoda pazuva. Saka chenjerera paunenge uchidya mashrimp. |
| Zvikamu zvemukati zvemhuka | Kunyangwe zvikamu zvemhuka zvakaita sechiropa, itsvo, neuropi zvakapfuma muvhitamini nezvinovaka muviri, zvinewo cholesterol yakawanda. Izvi hazvina kunaka kune munhu ari kuedza kuderedza cholesterol yake. |
| Sarimoni / Masadhini | Masadhine, rudzi rwehove dzemumagaba, anewo huwandu hwakawanda hwecholesterol. |
| Chikafu chekukurumidza uye chikafu chine mafuta | Zvikafu zvine mafuta akawanda zvakaita sezvikafu zvakakangwa, mupunga wakakangwa, kottu, rolls, uye patties zvine cholesterol yakawanda. Kudya izvi nguva dzose kunogona kuwedzera cholesterol yakaipa (LDL) uye kuderedza cholesterol yakanaka (HDL). |
Saka chii chatinofanira kudya? Sarudzo dzine hutano dzine cholesterol yakaderera
Kunyangwe tichitya chikafu chine cholesterol yakawanda, kune nzira dzakawanda dzinonaka uye dzine hutano dzatinogona kusarudza kubva.
| Sarudzo ine hutano | Tsananguro |
|---|---|
| Chena yezai | Mazai machena haana cholesterol zvachose. Paunenge uchibika omelet, unogona kuwedzera machena emazai mashoma kune yolk imwe chete. |
| Chizi Chisina Mafuta Mashoma | Sarudza chizi dzisina mafuta akawanda panzvimbo pechizi dzine mafuta akawanda. |
| Nyama chena (huku) | Sarudza nyama chena senge huku pane nyama tsvuku senge nyama yemombe nenguruve. Zviri nani kana ukadzibika wakabvisa ganda. |
| Hove dzeTuna (dzakaputirwa mumvura) | Tuna ine cholesterol shoma pane sardine. Zvinokurudzirwa zvikuru kusarudza tuna mumvura pane tuna mumafuta. |
| Zvekudya zvakabikwa kana zvakabikwa nemhepo | Unogona kudzivirira kuwedzera mafuta necholesterol nekubika, kufashaidza chikafu nemhepo, kana kuchigocha panzvimbo pekuchika mumoto. |
| Nyemba dzakadai senyemba, nyemba, uye bhinzi | Aya mapuroteni anobva muzvirimwa. Zvekudya zvinobva muzvirimwa hazvina cholesterol. Zvakare, fiber iri mazviri inobatsira kuderedza cholesterol yakaipa muropa. |
Chinhu chinonyanya kukosha ndechekuchengetedza kudya kwakaringana. Hapana chikonzero chekurambidza zvachose chero chikafu. Zvisinei, kuchenjera kuderedza chikafu chine cholesterol yakawanda uye kuwana nzvimbo yakawanda yezvimwe zvine hutano. Kana usina chokwadi nezvehuwandu hwe cholesterol yako, kana kuti uchida mazano ekuchinja kudya kwako, zvakanaka kutaura nachiremba wemhuri yako (chiremba) .
Mharidzo Yekuenda Nayo Kumba
- Cholesterol inokosha mumuviri wedu, asi kuwedzera huwandu hwecholesterol yakawedzerwa kubva muchikafu kunokuvadza hutano.
- LDL ndiyo cholesterol "yakaipa", HDL ndiyo cholesterol "yakanaka". Chinangwa chedu chinofanira kunge chiri chekuderedza LDL uye kuwedzera HDL.
- Mazai ega, chizi, shrimp, chiropa chemhuka, uye chikafu chakakangwa nekukurumidza zvine cholesterol yakawanda. Deredza kudya izvi.
- Isa mapuroteni akawanda anobva mumiti akadai sehuku, hove, machena emazai, nyemba, uye nyemba, pamwe nemiriwo nemichero mukudya kwako.
- Gara uchibvunza chiremba wako kuti akupe mazano akanakisisa nezvehuwandu hwecholesterol yako uye kudya kwakakunakira.
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