Chiremba akakuudza here kuti cholesterol yako yakakwira zvishoma? Kana kuti wakasarudza kuderedza cholesterol yako nekuti unoda kuva neutano hwakanaka? Ungave wakasarudza kuita maekisesaizi akanaka, kuderedza huremu, uye kutevedzera kudya kwemafuta mashoma. Isarudzo yakanaka! Asi pane dambudziko diki... Kicheni yako ichiri yakazara nezvikafu zvaunoda kudya, asi hazvina kunaka here kumuviri wako?
Saka, inguva yekuti kicheni yako ionekwe zvakanaka. Usazvidya moyo, izvi hazvidi kuputsa madziro, kutenga midziyo mitsva, kana kupenda makabati. Tichaita shanduko iri nyore, asi inoshanda zvikuru. Hezvino zvinotaurwa nenyanzvi dzezvekudya. Kutanga, bvisa zvekudya zvisina utano zvakawanda sezvinobvira. Tevere, zadza kicheni yako nezvikafu zvine hutano hwemwoyo panzvimbo pezvo. Chekupedzisira, dzidza kuchengetedza nekugadzirira chikafu ichocho chine hutano nemazvo. Ngationei kuti tingazviita sei?
Kutanga, ngatibvisei mafuta 'akaipa' mukicheni.
Dzimwe nguva, nzira iri nyore yekujaira kudya kusina cholesterol yakawanda ndeyekubvisa zvekudya zvisina hutano mumba mako. Saka tora bhegi hombe, vhura makabati, firiji, nemasherufu, wotanga.
Kutanga, tinofanira kuwana muvengi mukuru. Kureva kuti, chikafu chakagadziriswa chine mafuta etrans. Rudzi urwu rwe 'trans fat' rwakawanikwa ruchiwedzera huwandu hwe 'cholesterol yakaipa' (LDL - Low-Density Lipoproteins) mumuviri wedu. Iyi cholesterol yakaipa yakabatana zvakananga nechirwere chemwoyo. Kwete izvozvo chete, mafuta etrans anoderedzawo huwandu hwe 'cholesterol yakanaka' (HDL - High-Density Lipoproteins) inobatsira muviri wedu.
Mapakeji mazhinji ezvekudya iye zvino anoda kuti pave nechinyorwa chezvekudya chinoratidza huwandu hwemafuta etrans. Asi kana uine mapakeji ekare emabhisikiti, makeke akasanganiswa, kana margarine mukabati rako, tarisa kuti ane mazwi ekuti "hydrogenated" kana kuti "partially hydrogenated" akanyorwa pane zvinosanganiswa. Kana aine, zvinoreva kuti ane mafuta etrans. Kana aine, abvise pasina kuzeza. American Heart Association inokurudzira kuti macalorie ako ezuva nezuva asapfuure 1% kubva kumafuta etrans.
Ngatiregei kuuya nemafuta akazara kumba.
Fungidzira usingade kutenga nyama yemombe yekupedzisira mudhirowa renyama mufiriji kana mukaka wese wekupedzisira mumba. Mafuta akaguta chimwe chinhu chinowedzera huwandu hwecholesterol yakaipa (LDL).
Nzira yakanakisisa yekuderedza mafuta akazara ndeyekuderedza kudya zvigadzirwa zvemhuka. Izvi zvinoreva zvinhu zvakaita semombe, nyama yenguruve, bhekoni, nesoseji. Uye zvinhu zvakaita semukaka une mafuta akazara, chizi, nebhata. Pane kudaro , idyai huku isina ganda, hove (semuenzaniso, mackerel, tuna), nenyemba (semuenzaniso, nyemba, nyemba).Jaira mapuroteni asina mafuta akawanda akadai se: Sarudza mukaka neyogati zvisina mafuta akawanda.
Vamwe vanhu vanochengeta mafuta ebhekoni mukapu diki mufiriji... voashandisa kunakisa chikafu chavo. Kana uine chimwe chezvinhu izvozvo, chibvise nhasi.
Ngatizadzei kicheni nemafuta ane hutano hwemwoyo
Chimwe chezvakavanzika zvikuru zvekudya zvine cholesterol shoma ndechekutsiva mafuta akaipa nemafuta akanaka. Ngatinzwisisei mafuta aya zviri nyore.
| Rudzi rwemafuta | Mhedzisiro pamwoyo | Zvekudya zvine zvakawanda |
|---|---|---|
| Mafuta Akachinja | Zvinokuvadza zvikuru. Zvinowedzera LDL (yakaipa) uye zvinoderedza HDL (yakanaka). | Margarine, chikafu chinobikwa zvishoma nezvishoma, zvigadzirwa zvebhekari, chikafu chinobikwa nekukurumidza. |
| Mafuta Akaguta | Hazvina hutano. Zvinowedzera cholesterol yeLDL (yakaipa). | Nyama tsvuku (nyama yemombe, nyama yenguruve), bota, chizi, mukaka usina mafuta, mafuta ekokonati. |
| Mafuta Akawanda Asina Kuzara | Inobatsira. Inoderedza cholesterol yakaipa yeLDL. | Mafuta ezuva, mafuta esoya, walnuts, mhodzi dzeflax, hove dzine mafuta dzakaita sesalmon. |
| Mafuta Asina Kuzara | Inobatsira zvikuru. Inoderedza LDL (yakaipa) uye inowedzera HDL (yakanaka). | Mafuta emuorivhi, mafuta ecanola, mafuta enzungu, avocado, almond. |
Ngatichinjei kushandisa zviyo zvakakwana zvine hutano panzvimbo pechingwa chichena nemupunga muchena.
Chingwa chichena, pasta yakagadzirwa neupfu huchena, makeke, uye macrackers akawanda hazvina hutano hwakanyanya. Zvinogonawo kunge zvine mafuta e trans kana mafuta akazara.
Pane kudaro, tenga zvigadzirwa zvakagadzirwa nezviyo kana hupfu hwazvo.
Semuenzaniso, oats, brown rice, atta flour, urad dal, nebhari. Izvi zvinogona kukubatsira kuderedza cholesterol yako nenzira dzakasiyana-siyana.
- Chekutanga, zviyo izvi hazvina cholesterol kana mafuta akazara.
- Chechipiri, zvinhu zvakaita se oats zvine fiber yakawanda inonyungudika. Fiber iyi inobatsira kusunga cholesterol nekuibvisa mumuviri.
- Uye zvinovaka muviri zvirimo zvakanaka pamoyo wako (nezvimwe zvikamu zvemuviri wako zvakare). Makabhohaidhiretsi akaomarara anokuchengetedza uine simba mukati mezuva rese.
- Fiber inokuchengetedza uchinzwa wakaguta kwenguva yakareba, izvo zvinokubatsira kurega kudya zvekudya zvidiki nguva nenguva.
Ngatigadzirei miriwo nemichero nenzira inoita kuti zvive nyore kudya.
Chenesa dhirowa remuriwo riri mufiriji yako worizadza nemiriwo nemichero zvakasiyana-siyana zvine mavara. Muriwo nemichero zvakapfumawo mune fiber inonyunguduka yambotaurwa, pamwe chete nezvinovaka muviri zvinonzi phytochemicals zvinobatsira kudzivirira chirwere chemwoyo.
Asi hazvina kukwana kungouya nazvo wozviisa mufiriji. Tinofanira kuzvigadzirira nenzira inoita kuti zvive nyore kudya.
Funga nezvazvo, ndiani anoda kubvisa waini hombe mufiriji oicheka kuita zvidimbu kana aine nzara? Panguva iyoyo, chatinoita kudya chimwe chinhu chiri nyore kudya, sebhisikiti.
Saka, cheka miriwo (yakaita semakarotsi, magaka) nemichero (yakaita semango, mapapaya, mapainapu) pachine nguva, isa mumidziyo isingapindi mhepo, woichengeta mufiriji. Kuti ugone kuitora chero nguva yaunenge uine nzara. Uyewo, isa michero yakaita semaapuro nemapeya mubhasikiti rakanaka patafura yekudyira. Paunoiona, unonzwa kuda kudya zvakawanda.
Ngatigadzirei kicheni inoita kuti kubika nekurima zvive nyore uye zvinonakidza.
Kana kicheni yako yakachena, yakarongedzeka, uye yakanaka, unonzwa kuda kubika mukicheni. Ipapo uchadya zvishoma muchitoro chekudya uye chikafu chinokurumidza.
- Iva nezvishandiso zvakanaka: Kana uine pani isinganamire, unogona kubika nemafuta mashoma. Kana uine mapanga akapinza, kucheka miriwo hakuzove basa rakaoma. Kana uine mudziyo wekubikisa, unogona kubika miriwo usina mafuta.
- Chengeta kicheni yakashambidzika:Gara wakaronga mabhodhoro ako ezvinonhuwira. Nenzira iyi, unogona kugadzira chikafu chinonaka usingashandise muto wakawandisa une mafuta. Gara wakaronga midziyo yako yepurasitiki yekudya. Nenzira iyi, zviri nyore kugadzirira chikafu chine hutano wochiisa mufiriji.
- Gadzirai nzvimbo yekudyira pamwe chete: Bvisai zvinhu zvisingadiwi mukicheni netafura yekudyira, uye gadzirai nzvimbo yekuti mhuri yese igare pamwe chete, itaure, uye inakirwe nekudya. Izvi zvinodzivirirawo vanhu kutora chikafu mumakabati nefiriji.
Edza kuita shanduko diki idzi mukicheni yako. Izvi zvichabatsira zvikuru muhuwandu hwecholesterol mumuviri wako, pamwe nehutano hwemhuri yako yese. Kana uchida kuziva zvakawanda nezveizvi, usakanganwa kutaura nachiremba wemhuri yako.
Mharidzo Yekuenda Nayo Kumba
- Bvisa chikafu chine mafuta e trans nemafuta akawandisa (zvakabikwa, nyama tsvuku, bota) mukicheni mako.
- Pane kudaro, tevedzera mafuta asina kuguta ane hutano hwemwoyo akadai semafuta emuorivhi, mafuta ecanola, nzungu, nehove dzine mafuta.
- Idya zviyo zvakaita semupunga webrown, oats, uye buckwheat pachinzvimbo chechingwa chichena nemupunga muchena.
- Isa michero nemiriwo yakasiyana-siyana ine mavara mukudya kwako zuva nezuva. Zvicheke wozvichengeta mufiriji kuti zvive nyore kuzviwana.
- Kuchengeta kicheni yako yakachena uye yakarongeka kunokurudzira kubika chikafu chine hutano.
- Zvakakosha zvikuru kubvunza chiremba wako usati waita chero shanduko huru pakudya kwako, kunyanya kana uine zvimwe zvirwere.
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