Pamwe wakanzwa nezvemarudzi ese ekudya mazuva ano anoti anobatsira kuderedza huremu. Chimwe chezvinhu zvinonyanya kutaurwa nezvacho iPaleo Diet. Kutevera kudya uku kunogona kukubatsira kuderedza huremu nekudya nyama dzisina mafuta akawanda, hove, michero, miriwo, nenzungu, uye nekuderedza kudya makabhohaidhiretsi, shuga, uye chikafu chakagadziriswa. Asi mubvunzo ndewokuti, kudya kwePaleo kunokanganisa sei huwandu hwecholesterol mumuviri wako? Ngationei zvakawanda nezvazvo.
Kutanga, ngatinzwisisei kuti cholesterol iyi 'yakanaka' uye 'yakaipa'.
Kana uchitaura nezve cholesterol, ungave wakanzwa nezvemhando mbiri: 'cholesterol yakanaka' uye 'cholesterol yakaipa.' Ngationei musiyano uripo pakati pezviviri izvi.
- LDL (Low-Density Lipoprotein) kana kuti cholesterol 'yakaipa': Zviri nyore, uyu muvengi wedu. Kana huwandu hwecholesterol yeLDL hukawedzera, hunotanga kuungana semafuta pamadziro etsinga dzedu dzeropa. Funga nezvazvo seguruva rinoungana mukati mepombi yemvura. Mukurapa, tinodana izvi kuti atherosclerosis . Kana tsinga dzeropa dzikavharika nenzira iyi, njodzi yekubatwa nezvirwere zvakakomba zvakaita sechirwere chemwoyo uye sitiroko inowedzera zvakanyanya.
- HDL (High-Density Lipoprotein) kana kuti cholesterol 'yakanaka': Iyi ishamwari yedu. HDL inotora cholesterol yakaipa yeLDL yakaungana mutsinga dzeropa rako yoiendesa kuchiropa kuti iparadzwe. Izvi zvinoreva kuti kuva neHDL yakawanda mumuviri wako zvinoreva kuti unodzivirirwa kubva panjodzi yekurwara nemwoyo uye sitiroko.
Pamusoro pezviviri izvi, kune chimwe chinhu chinonzi triglycerides . Aya ndiwo mafuta anowanzo kuwanikwa mumuviri wedu. Kana huwandu hwe triglycerides yako hwakakwira, uye huwandu hweLDL yako hwakakwirawo (kana huwandu hweHDL yako hwakaderera), njodzi yako yekuwanda kwemafuta mutsinga dzeropa inowedzera.
Chii chatinodya uye chatisingadye pa'Paleo Diet'?
Ngatitarisei zvakajeka zvinodyiwa nevanhu vari paPaleo diet uye zvavasingadye. Izvi zvichakupa pfungwa yakanaka yezvaunotarisira.
| ✅ Zvinhu zvinokurudzirwa kudya | ❌ Zvinhu zvekudzivisa |
|---|---|
| Michero nemiriwo mitsva | Zviyo (gorosi, oats, bhari) |
| Nzungu nemafuta zvinobva munzungu (semuenzaniso mafuta emuorivhi, mafuta ewalnut) | Nyemba (bhinzi, nyemba, nzungu, nyemba) |
| Nyama dzisina mafuta akawanda (kunyanya dzinodyiwa neuswa) | Mukaka nezvigadzirwa zvemukaka (yogati, chizi) |
| Hove dzakapfuma muOmega-3 fatty acids (salmon, mackerel, herring, tuna) | Shuga yakanatswa |
| Mazai | Munyu (kushandiswa zvakanyanya) |
| Mbatatisi | |
| Zvekudya zvakagadziriswa zvakanyanya |
Kana tichizvitarisa nenzira iyi, pane mabhenefiti akawanda mumuviri kubva pakubvisa zvinhu zvekugadzira uye kudya chikafu chechisikigo:
- Kuderedza huremu.
- Kudzora huwandu hweshuga muropa.
- Kudzora kumanikidzwa kweropa.
- Kuderera kwemazinga e triglyceride.
- Kukwanisa kudzora zviri nani chishuwo chekudya.
Saka, kana zvese izvi zvabatanidzwa, huwandu hwecholesterol hunofanira kuderedzwa, handiti? Mhinduro chaiyo ndeyekuti: "Zvingadaro kana kuti zvingasadaro."
Sei pasina mhinduro yakajeka?
Chikonzero chikuru cheizvi ndechekuti 'Paleo diet' haisi chinhu chinotevedzerwa nemunhu wese nenzira imwechete. Pane misiyano mikuru pamaitiro anoita munhu mumwe nemumwe kudya uku.
Haasi munhu wese anodya zvakafanana pakudya kwe'Paleo'.
Vamwe vanhu vanotevera kudya kwepaleo kusina mafuta akawanda uye kwakakwira zvishoma mumakabhohaidhiretsi (semuenzaniso, michero nemiriwo yakawanda, nyama shoma). Vamwe vanotevera kudya kwemafuta akawanda, kusina makabhohaidhiretsi akawanda (semuenzaniso, nyama tsvuku yakawanda nemafuta). Saka mhedzisiro yekudya uku kuviri pacholesterol inogona kunge yakasiyana.
Dambudziko reMafuta Akaguta
Kudya kwePaleo hakugumisi kudya nyama tsvuku dzakadai semombe nenguruve. Nyama idzi dzine mafuta akawanda akazara . Nekuti mafuta akazara akabatanidzwa necholesterol yakakwira, masangano akaita seAmerican Heart Association anokurudzira kuti udye pasi pe6% yemakori ako ezuva nezuva kubva mumafuta akazara. Izvi zvinosvika magiramu 11-13 pazuva kumunhuwo zvake. Unogona kusvika padanho iri nekukurumidza.
Kukosha kwefaibha
Fiber yakakosha zvikuru pakuderedza cholesterol. Fiber inowanikwa zvakanyanya muzvikafu zvezvirimwa. Sezvo kudya kwePaleo kusingasanganisi zviyo nenyemba, vamwe vanhu vanogona kunge vaine fiber shoma.
Mhinduro yakanakisisa ndeyekuisa miriwo yakawanda sezvinobvira mukudya kwako, ine mavitamini akawanda, zvicherwa, uye fiber . Izvi zvine makabhohaidhiretsi akaomarara. Izvi zvakasiyana zvachose nemakabhohaidhiretsi akareruka seshuga. Kudya shuga yakawandisa kunogona kuwedzera cholesterol.
Tsvagiridzo iyi inoti chii?
Kutaura zvazviri, mhedzisiro yekutsvagisa pane izvi yakasanganiswa.
- Mune imwe ongororo diki, vanhu vakatevera kudya kwePaleo kwemavhiki gumi vaive nemazinga echolesterol yakaipa (LDL) uye cholesterol yakazara yakawedzera zvishoma.
- Zvisinei, kumwe kutsvakurudza kwakaratidza kuti kudya kwePaleo kunogona kuwedzera huwandu hwakanaka hwecholesterol (HDL) uye kuderedza huwandu hweshuga muropa. Izvi zvinobatsirawo kuderedza kukuvara kwetsinga dzeropa.
Zvichitaurwa zviri nyore, kuti kudya uku kunokanganisa sei cholesterol yako zvinoenderana nemajini ako, kuti unoita maekisesaizi akawanda sei, uye huwandu hwemafuta nefiber muzvikafu zvaunodya .
"Hatisati tasvika pamhedziso yakasimba panyaya iyi parizvino. Panodiwa tsvakiridzo yakawanda pamusoro pemigumisiro yenguva refu yekudya uku. Saka kuchenjera kutsvaga mazano echiremba usati watanga kudya kwakadai, kunyanya kana uine dambudziko recholesterol."
Ndoita sei?
Kana uchinetseka nezvehuwandu hwecholesterol yako, kana kuti uri kufunga kutanga kudya kwakadai sePaleo, chinhu chakakosha kuita kutaura nachiremba wemhuri yako kana nyanzvi yezvekudya.
Vanogona kukutungamira pane zvakakunakira zvichienderana nenhoroondo yehutano hwako, huwandu hwecholesterol huripo, uye mararamiro. Yeuka, chinhu chakakosha hakusi kutevedzera kudya kwekare, asi kutarisira hutano hwako hwese. Nekudya kwakakodzeraKurovedza muviri nguva dzose kuchakupawo simba guru parwendo urwu.
Mharidzo Yekuenda Nayo Kumba
- Kunyangwe hazvo Paleo Diet ichigona kupa mabhenefiti akadai sekudzikisa huremu, mhedzisiro pacholesterol inogona kusiyana kubva pamunhu kuenda kumunhu.
- Huwandu hwemafuta akazara nefiber zvaunodya zvinokanganisa zvakananga huwandu hwecholesterol yako. Deredza kudya nyama tsvuku uye idya miriwo yakawanda.
- Usati watanga kudya chero kupi zvako, iva nechokwadi chekutaura nachiremba wako, kunyanya kana uine chirwere chakadai secholesterol, chirwere cheshuga, kana chirwere chemwoyo.
- Kurovedza muviri uye mararamiro ane mwero zvakakosha pahutano kupfuura chero kudya kupi zvako.
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