Wakatya here pawakaona nhamba dziri pamushumo we cholesterol yako? Chiremba wako paakati, "Cholesterol yako yakakwira, chenjera," wakanetseka here nekutsvaga chekudya nechekusadya? Iri idambudziko rinosangana nevanhu vazhinji. Asi usazvidya moyo. Nekuchinja kudiki pakudya kwako, senge kupa chikafu chezvirimwa pekutanga, unogona kuchengetedza hutano hwemoyo wako nekudzikisa cholesterol yako. Ngatione kuti zvinoshanda sei.
Chii chaizvo chinonzi 'kudya kwemuriwo'?
Zvichitaurwa zviri nyore, izvi zvinoreva kuti kudya kwako kunosanganisira zvekudya zvinobva mumiti. Izvi zvinoreva miriwo, michero, nezviyo. Asi haufanirwe kurega kudya nyama nehove zvachose. Izvi zvakasiyana nekuva munhu asingadyi nyama kana kuti asingadyi nyama . Unogona kudya chikafu chinobva mumiti, uine zvishoma zvekudya zvemhuka.
Asi chinonyanya kukosha kusarudza kudya kunovaka muviri, kwakasiyana-siyana, uye kunobva mumiti. Edza kuisa zvinhu izvi mukudya kwako.
| Rudzi rwechikafu | Mienzaniso nekukosha |
|---|---|
| Michero nemiriwo | Zvese zvakaita semaapuro, mabhanana, michero, sipinachi, broccoli, bhinzi, makarotsi, nezvimwewo. Izvi zvakapfuma mufayibha nemavhitamini. |
| Zviyo zvese | Mupunga wezviyo zvese, oats, buckwheat, nebhari. Izvi zvinonyudzwa nyore nyore nemuviri uye zvinobatsira kudzora cholesterol. |
| Nzungu nembeu | Macashew, nzungu, maarumondi, mhodzi dzemanhanga, mhodzi dzeflax. Izvi zvine mafuta ane hutano. Asi usadye akawanda, chitsama chete chinokwana. |
| Nyemba nenyemba | Nyemba, nyemba, nyemba dzegirini, nyemba. Izvi zvine fiber inonyungudika, saka zvinobatsira zvikuru mukuderedza cholesterol. |
| Mafuta emvura anobatsira | Shandisa mafuta asiri emunzvimbo dzinopisa akadai semafuta emuorivhi nemafuta ecanola. Deredza kushandiswa kwemafuta akadai semafuta ekokonati nemafuta emuchindwe. |
Kudya kwakagadzirwa nemiti kunoderedza sei cholesterol?
Zviri nyore kwazvo. Tinoziva kuti mafuta akazara uye cholesterol yekudya zvinokwidza huwandu hwecholesterol muropa. Izvi zvinonyanya kuwanikwa muzvikafu zvemhuka, zvakaita senyama ine mafuta. Saka patinoderedza kudya kwedu izvi totanga kudya zvekudya zvezvirimwa, kuwedzera kwehuwandu hwecholesterol yakaipa kunodzorwa.
Chinonyanya kukosha ifayibha .
Sekureva kwenyanzvi dzezvekudya, tinofanira kudya magiramu angangoita 25-30 efaibha pazuva. Chikamu chimwe muzvina chefaibha iyoyo chinofanira kubva mufaibha inonyungudika.
Funga nezvazvo, maapuro, mablueberries, bhinzi, oats, lentils, nezvimwewo zvese zvine fiber inonyungudika yakawanda. Kana ukawedzera 5-10 magiramu e fiber inonyungudika iyi pazuva, unogona kuderedza cholesterol yako 'yakaipa' (LDL cholesterol) nemapoinzi angangoita 5-11. Dzimwe nguva zvakatopfuura!
Saizvozvowo, michero, miriwo, nezviyo zvese zvine zvinhu zvinosimudzira hutano zvinonzi sterols. Kuwedzera magiramu maviri chete e sterols pazuva kunogona kuderedza cholesterol yako 'yakaipa' (LDL) ne5% kusvika 10%.
Kunyangwe uri kudya zvekudya zvinogadzirwa nemiti, usaita zvikanganiso izvi!
Usafunge kuti kungoti 'uri munhu anodya miriwo chete' zvinoreva kuti zvese zvakanaka. Zvimwe zvekudya zvinobva mumiti zvinogona kukuvadza hutano hwako. Zvakanakisisa kuti usazvidye zvakanyanya.
| Zvekudya Zvekudzivisa | |
|---|---|
| Zvikafu zvakagadzirwa zvakanyanya | Zvekudya zvakaputirwa uye zvakaiswa mubhokisi zvinogona kuva nezvinhu zvakawanda zvinochengetedza, shuga, munyu, uye mafuta asina kunaka. |
| Mafuta emunzvimbo dzinopisa | Mafuta ekokonati nemafuta emuchindwe. Aya ane mafuta akawanda akazara. Zvakakosha kuderedza kushandiswa kwawo pakubika. |
| Zvikafu nezvinwiwa zvine shuga | Zvinwiwa zvine shuga, zvinwiwa zvinotapira, makeke, mabhisikiti, uye zvekudya zvinotapira. Izvi zvinowedzera huwandu hwe triglycerides , rudzi rwemafuta muropa, izvo zvinowedzerawo huwandu hwe cholesterol mumuviri wako. |
| Mafuta eTrans | Margarine, mashortening, zvigadzirwa zvebhekari, uye chikafu chine "mafuta ane hydrogenated." Izvi zvine njodzi huru nekuti zvinowedzera cholesterol 'yakaipa' (LDL) uye zvinoderedza cholesterol 'yakanaka' (HDL). |
Kunyangwe ukatenga 'ayisikirimu yevegan' muchitoro, verenga zviri papepa racho. Inogona kunge iine mafuta ekokonati, mafuta ekokonati, uye shuga yakawanda. Saka, usanyengerwa neshoko rekuti 'vegan'.
Zvakakosha zvikuru kutsvaga mazano enyanzvi.
Kana wasarudza kuchinja kudya kwezvirimwa, zvakakosha kuti uite tsvakiridzo uye uve nechokwadi chekuti uri kudya kudya kwakaringana. Kana zvichibvira, zvakanaka kutaura nenyanzvi yezvekudya.
Izvi zvichakubatsira kuve nechokwadi chekuti uri kuwana huwandu hwakakwana hwemacalorie, mapuroteni, nezvimwe zvinovaka muviri zvaunoda zuva rega rega. Kunyanya kana uri kufunga nezvekudya miriwo chete kana kuti vegan, unogona kunge usina zvinovaka muviri zvakaita sevhitamini B-12, iron, zinc, uye omega-3 fatty acids . Saka unofanirawo kungwarira nezvazvo.
Chinonyanya kukosha: Kana uine chero chirwere (semuenzaniso chirwere cheshuga, BP), iva nechokwadi chekutaura nachiremba wako usati waita chero shanduko huru pakudya kwako.
Semuyenzaniso:
- Varwere veitsvo vanofanira kungwarira nezve potassium. Michero nemiriwo zvine potassium yakawanda.
- Vanhu vanotora mishonga inobvisa ropa rakawanda (semuenzaniso, Coumadin) vanofanira kungwarira nezvevhitamini K. Muriwo wegirini une vhitamini K yakawanda.
Saka, zvakakosha zvikuru kubvunza chiremba wako kana shanduko iyi yakachengeteka pahutano hwako.
Mharidzo Yekuenda Nayo Kumba
- Kuisa pamberi chikafu chezvirimwa inzira yakanaka yekuderedza cholesterol uye kuchengetedza hutano hwemwoyo.
- Zadza ndiro yako nemichero, miriwo, zviyo, nzungu, nembeu.
- Wedzera zvekudya zvakapfuma mufiber inonyungudika, zvakaita se oats, lentils, nemaapuro, mukudya kwako.
- Hazvisi zvese zvinoti 'muriwo' zvakanaka. Dzivisa chikafu chakagadziriswa zvakanyanya, chine shuga yakawanda, uye chine mafuta e trans.
- Iva nechokwadi chekubvunza chiremba wako usati waita chero shanduko huru pakudya kwako, kunyanya kana uine zvimwe zvirwere.
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