Patinotaura nezve cholesterol, tose tinotya zvishoma, handiti? Tinoziva kuti kana inonzi "cholesterol yakaipa" ikawedzera, inogona kuungana mutsinga dzeropa uye kudzivirira kuyerera kweropa kuenda kumwoyo neuropi. Saka, semhinduro yeizvi, zvingakanganisa sei kusadya nyama nehove uye kudya miriwo nemichero yakawanda? Ongororo ichangobva kuitwa yakawana rumwe ruzivo rwakakosha nezveizvi. Ngatitaurei nezvazvo zviri nyore.
Tsvakurudzo iyi yakawana chii chaizvo?
Iyi haisi ongororo imwe chete. Iongororo huru inosanganisa mhedzisiro yezvidzidzo zvidiki makumi matatu zvakaitwa mumakore makumi mana, kubva muna 1982 kusvika 2022. Zvichitaurwa zviri nyore, mhedziso dzakatorwa kubva pane izvi dzakasimba kwazvo.
Muchidzidzo ichi, vatori vechikamu vakakamurwa kuita mapoka maviri, rimwe boka rakapihwa chikafu chekudya chinodya nyama, hove, mukaka, uye chikafu chezvirimwa. Rimwe boka rakakumbirwa kuti risadye nyama zvachose, kureva kuti, vadye chikafu chezvirimwa chete (chemiriwo kana chevegan) . Mushure memwedzi minomwe, huwandu hwemafuta muropa hwemapoka ese ari maviri hwakaongororwa.
Mhedzisiro yacho yakashamisa vanhu vazhinji.
Ndezvipi zvakanakira kudya chikafu chinobva mumiti?
Avo vaidya chikafu chezvirimwa vaiva nemafuta akaipa muropa ravo akaderera zvakanyanya pane avo vaidya nyama nehove. Ngationei kuti izvozvo zvinoshanda sei.
| Rudzi rwemafuta eropa | Kuderera kwevanhu vanodya chikafu chezvirimwa |
|---|---|
| Cholesterol Yese | Kuderera kwe7% |
| Cholesterol "Yakaipa" (LDL Cholesterol) | Kuderera kwe10% |
| Apolipoprotein B (ApoB) | Kuderera kwe14% |
Zvino ungave uchifunga kuti, iyi iApolipoprotein B (ApoB)Zvinorevei? Ndiyo puroteni huru iri mumamorekuru e "cholesterol" yakaipa (LDL). Kuwedzera kwehuwandu hweApoB iyi muropa chiratidzo chakanaka chekuwedzera kwenjodzi yechirwere chemwoyo nestroke nekuda kwetsinga dzeropa dzakavharika.
Zvisinei, hapana musiyano wakakosha wakaonekwa pakati pemapoka maviri aya pahuwandu hwe triglycerides , imwe mhando yemafuta ane chekuita nechirwere chemwoyo.
"Zvichienderana nemhedzisiro iyi, kutevera kudya kwakavakirwa pamiti kunogona kuderedza mapuroteni ese anovhara mitsipa yeropa ne14%. Izvi zvinosvika chikamu chimwe muzvitatu chinoshanda semishonga yestatin inoderedza cholesterol," anodaro chiremba mukuru wechidzidzo ichi.
Izvi zvinoreva kuti kana munhu akadya zvekudya zvinomera kwemakore mashanu, anogona kuderedza njodzi yekurwara nemwoyo ne7%. Fungidzira, mhando iyoyo yemhedzisiro inobva muchikafu chete, pasina mishonga!
Zvisinei, hazvisi zvese zvekudya zvinobva mumiti zvakafanana!
Heino chinhu chakakosha chatinofanira kunzwisisa tese: "Vegetarian" hazvirevi kuti zvese zvakanaka.
Fungidzira, kana usingadyi nyama, asi uchidya chingwa, mabhisikiti, zvinwiwa zvinotapira, uye chikafu chakakangwa (senge lentil vadas, papadums, uye rolls) zuva rese, hazvina kunaka kumoyo wako. Izvozvo zvinonzi kudya kusina hutano kunobva mumiti . Nekuti zvine makabhohaidhiretsi akacheneswa, shuga dzekugadzira, mafuta, nemunyu.
Saka chii chinonzi "kudya kwakanaka kunobva muzvirimwa"?
Izvi zvinoreva kupa nzvimbo yakawanda mundiro yako kuzvinhu zvakaita se:
- Muriwo mutsva nemiriwo
- Muchero mutsva
- Zviyo zvese (mupunga mutsvuku, oats, millet)
- Nzungu dzisina kusimba (nyemba, nyemba, bhinzi dzegirini, soya)
- Nzungu nembeu (cashews, nzungu, mbeu dzemanhanga)
Saka tinofanira kurega kudya nyama nehove zvachose here?
Kwete, hazvisi zvekumanikidzwa. Nyanzvi dzinoti kana uchinetseka kurega nyama nehove zvachose, kune dzimwe nzira dzakanaka.
Ndiyo kudya kweMediterranean . Kunosanganisira:
- Idya miriwo mitsva yakawanda, michero, zviyo, uye nzungu.
- Hove nemazai zvinofarirwa nekuda kwezvinodiwa nemapuroteni.
- Shandisa zvigadzirwa zvemukaka zvisina mafuta akawanda.
- Kushandiswa kwenyama tsvuku kwakaderera zvikuru.
Pane humbowo hwekuti kudya uku kunogonawo kubatsira kudzora cholesterol neBP, kuderedza kuzvimba mumuviri, uye kudzora huwandu hweshuga muropa.
Zvakakwana here kudzora chikafu chete? Majini haana chekuita here?
Iyi ipfungwa inokoshawo zvikuru. Mazinga echolesterol muropa revamwe vanhu anogona kuwedzera.Zvinokanganiswa nemajini anopfuudzwa kubva kuchizvarwa kuenda kune chimwe. Izvi zvinoreva kuti chiropa chavo chinoburitsa cholesterol yakawanda. Zvingave zvakaoma kuti munhu akadaro aderedze huwandu hwecholesterol yavo zvakakwana kuburikidza nekudya chete.
Ndosaka vanachiremba vachipa vamwe vanhu mishonga yakaita se statins. Mishonga iyi inodzora kugadzirwa kwecholesterol muchiropa.
Saka kana cholesterol yako yakakwira, zvakakosha kuti uchinje kudya zvine hutano. Asi panguva imwe chete, kutora mishonga chaiyo inonyorerwa nachiremba wako kwakakoshawo kuti uchengetedzeke. Mhedzisiro yakanaka inowanikwa kana kudya nemishonga zvikaenderana.
Mharidzo Yekuenda Nayo Kumba
- Kuchinja kudya kwezvirimwa zvine hutano (kwemiriwo/vegan) kunogona kuderedza zvakanyanya cholesterol "yakaipa" (LDL) uye njodzi yechirwere chemwoyo.
- Asi, hazvisi zvese zvinoti 'muriwo' zvakanaka. Dzivisa chikafu chakabikwa mumafuta, chine munyu/shuga. Isa miriwo mitsva, michero, zviyo zvese, nenzungu pakutanga.
- Hamufanirwe kurega zvachose kudya nyama nehove. Kudya kweMediterranean, kunoderedza kudya nyama uye kuwedzera hove nemiriwo, isarudzo yakanakawo.
- Kunewo simba remajini pahuwandu hwecholesterol mumuviri, saka zvakakosha kutora mushonga wakanyorerwa nachiremba wako sezvawakanyorerwa, uchichinja kudya kwako.
- Usati waita chero shanduko huru pakudya kwako, taura nachiremba wako kuti akupe mazano, kunyanya kana uine zvimwe zvirwere zvakaita sechirwere cheshuga kana BP.
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