Chiremba akakuudza here kuti huwandu hwecholesterol muropa rako hwakakwira zvishoma? Kana izvozvo zvikaitika, tinowanzo funga nezvekudzora kudya kwedu uye kuderedza uremu. Asi, unganditenda here kana ndikakuudza kuti kune nzira yakakosha inogona kuderedza cholesterol kuburikidza nezvinhu zvatinodya, pasina kuita kuti kuderedza uremu kuve chinangwa chega? Ndiyo yatinodaidza kuti 'Portfolio Diet'. Iyi inzira inonakidza uye inoshanda. Ngationei zvakadzama nezveizvi.
Chii chinonzi 'Portfolio Diet'?
Zita iri ringanzwika serisinganzwisisike. Zvichitaurwa zviri nyore, iri harisi "chirongwa chekudya" chine mitemo yakaoma. Asi, rakaita se "chikwama chekudya." Fungidzira kuti uri kuisa mari mumusika wemasheya. Haumbofi wakaisa mari yako yese mumasheya ekambani imwe chete, handiti? Kuti uderedze njodzi, unoisa mari mumasheya emakambani akati wandei. Ndiyo nzira inoshanda nayo.
Pfungwa huru ye'Portfolio Diet' ndeyekudya musanganiswa wezvikafu zvakawanda zvinoderedza cholesterol, pane kuvimba nerudzi rumwe chete rwechikafu.
Vanachiremba vanotanga nzira iyi vanoti pachinzvimbo chekungofunga nezvemabhenefiti echikafu chimwe chete, tinofanira kufunga nezvemabhenefiti ese emusanganiswa wechikafu kumuviri wedu. Kureva kuti, kana chikafu chimwe chete chiine mhedzisiro diki, mhedzisiro yezvikafu zvina kana zvishanu zvakadaro zvakabatanidzwa yakakura zvikuru.
Ndezvipi zvikamu zvina zvikuru zve'muunganidzwa wezvekudya' uyu?
Musanganiswa wezvekudya izvi zvinoderedza cholesterol une zvikamu zvikuru zvina. Hamufanirwe kudya zvese zvina pamwe chete panguva imwe chete yekudya. Munofanira kuzviparadzira mukati mezuva rose.
| Chikamu chezvekudya | Mienzaniso nekukosha |
|---|---|
| 1. Zvekudya zvinobva musoya | Unogona kushandisa zvinhu zvakaita senyama yesoya netofu panzvimbo penyama. Unogonawo kunwa mukaka wesoya panzvimbo pemukaka wemombe. Izvi zvinobatsira kuderedza cholesterol. |
| 2. Fiber Inonamira | Iyi imhando yefayibha inonyungudika. Inogadzira gel muura hwedu, ichisunga cholesterol uye ichidzivirira kuti isanyungudike mumuviri. Inowanikwa mumichero nemabheri akadai seoats, bhari, eggplant, okra, maranjisi, uye marimu. Pamusoro pezvo, fayibha iyi inogona kuwanikwawo kubva kune chimwe chinhu chinonzi Isabgol (Psyllium). |
| 3. Zvikafu zvine sterols dzezvirimwa | Ma sterols ezvirimwa zvinhu zvinowanikwa mumiti uye zvakaita se cholesterol. Zvinodzivirira muviri kuti usatore cholesterol. Zvinowedzerwa mumajarini. Kana kuti zvinogona kutorwa sechikafu chinowedzera. |
| 4. Nzungu neMbeu | Kudya chitsama chemaarumondi zuva rega rega kwakanaka zvikuru. Pamusoro pezvo, chero rudzi rwenzungu dzakadai semacashew, nzungu, mhodzi dzemanhanga rwakakodzera izvi. Asi dzechisikigo ndidzo dziri nani, kwete dzakaiswa munyu uye dzakakangwa mumafuta. |
Unogadzirira sei chirongwa ichi chekudya kwezuva rimwe chete?
Ungave uchifunga kuti, "Zvakanaka, ndingadya sei zvese izvi zvina pazuva rimwe chete?" Heino muenzaniso uri nyore.
| Nguva | Mienzaniso yezvikafu zvinogona kudyiwa |
|---|---|
| Kudya kwemangwanani | Mukaka wesoya, oatmeal, michero yakachekwa-chekwa, uye maarumondi mashoma. |
| Kudya kwemasikati | Chingwa chine oats, muto wakaita se lentils kana chickpeas, uye apuro. |
| Kudya kwemanheru | Chikafu chinobikwa nemiriwo chakagadzirwa netofu nenzungu. Wedzera miriwo inonamira, ine fibrous yakaita seokra ne eggplant. |
| Zvimwe zvekudya zvekukasira | Chidimbu chechingwa cheoat chine nzungu, nyemba dzakakangwa, soy yogurt, kana margarine ine sterols dzezvirimwa. |
Nzira iyi inoshanda zvechokwadi here? Ndeipi mhedzisiro yacho?
Ehe. Zvidzidzo zvakaratidza mhedzisiro yakanaka kwazvo. Mune imwe ongororo, inenge chikamu chimwe muzvitatu chevanhu vakatevera kudya uku vakaona cholesterol yavo yeLDL, iyo "cholesterol" yakaipa , ichiderera neanopfuura 20%. Uyezve, mhedzisiro yacho yakaramba iripo mushure memavhiki maviri chete, kunyangwe mushure memwedzi mitanhatu.
Uye vamwe 31% vakaona huwandu hweLDL cholesterol yavo huchidzikira ne15%. Vamwe vanhu vangasakwanisa kuramba vachiita izvi zvachose. Vamwe vangasada kushandisa zvigadzirwa zve soya pachinzvimbo chenyama nemukaka, kunyanya. Asi chinonyanya kukosha ndeichi:
Ongororo inoratidza kuti kunyangwe kana kudya uku kusingakwanise kuteverwa zvizere, avo vanowedzera zvishoma zvekudya zvirimo mukudya kwavo kwezuva nezuva vachawana mabhenefiti makuru ehutano kwenguva refu.
Pamusoro pekuderedza cholesterol, vanhu vanotevera kudya uku vakawanikwawo vaine mukana wakaderera wekubatwa nezvirwere zvisingaperi zvakaita sechirwere chemwoyo uye chirwere cheshuga cherudzi rwechipiri . Kunoderedzawo mamwe mafuta anokuvadza akadai se `(apolipoprotein B)` uye `(triglycerides)`.
Ko 'Portfolio Diet' yakakunakira here?
Kana chinangwa chako chikuru chiri chekuderedza cholesterol yako, iyi inzira yakanaka yekuzviita . Zvisinei, kana chinangwa chako chiri chekudzikisa huremu, iyi ingasava nzira yakanakisisa yekuzviita nekuti haitarisi macalorie.
Chinhu chinonyanya kukosha kutaura nachiremba wako usati watanga kudya uku, kunyanya kana watove kutora mushonga wecholesterol . Dzimwe nguva, kutevera kudya uku kunogona kuwedzera kushanda kwemushonga wako wekuderedza cholesterol pasina kuwedzera dose yako. Nokudaro, unogona kukurukura nachiremba wako wowedzera zvimwe zvekudya uku muhupenyu hwako zvinoenderana nehutano hwako.
Mharidzo Yekuenda Nayo Kumba
- 'Portfolio Diet' muunganidzwa wezvikafu zvine chinangwa chekuderedza cholesterol, kwete nzira yekuderedza uremu.
- Izvi zvinotarisa mapoka mana makuru ezvekudya (soya, fiber inonyungudika, sterols dzezvirimwa, nenzungu).
- Kunyangwe zvisingaite kuti uteedzere kudya uku 100%, unogona kuwana mabhenefiti makuru pahutano nekuwedzera zvimwe zvekudya zvakanyorwa pano pane zvaunodya zuva nezuva.
- Zvakakosha zvikuru kubvunza chiremba wako usati waita chero shanduko huru mukudya, kunyanya kana uine zvimwe zvirwere kana kuti uri kutora mishonga.
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