Tose tinoziva kuti kudya chikafu chine mafuta akawanda, kunyanya mafuta akazara, kunogona kuwedzera huwandu hwecholesterol yedu. Asi pane chimwe chinhu chatisingafungi nezvacho, asi chinokanganisa huwandu hwecholesterol yedu muchivande. Ndiwo shuga. Ehe, wazvinzwa zvakanaka. Kubva pachipunu cheshuga mukapu yako yetii yemangwanani kusvika kuchinwiwa chinotapira chaunonwa mushure mekudya kwemanheru, "shuga dzakawedzerwa" dzatinowedzera mukati mezuva dzinogona kukanganisa huwandu hwecholesterol yako zvishoma nezvishoma.
Chii chiri hukama huripo pakati peshuga necholesterol?
Zvichitaurwa zviri nyore, pane hukama hukuru pakati pezviviri izvi. Hatisi kutaura nezveshuga yatinowana kubva kuzvinhu zvakasikwa zvakaita semichero nemukaka. Tiri kutaura nezveshuga yakawedzerwa yatinowedzera muchikafu chedu. Semuenzaniso, shuga chena, shuga yebrown, huchi, uye zvinotapira zvekugadzira zvinoshandiswa muzvinwiwa zvakasiyana-siyana zvinotapira uye zvekudya zvinowira muchikamu ichi.
Shuga idzi dzinowedzerwa dzine macalorie chete, hapana zvinovaka muviri. Tinodzidaidza kuti "macalorie asina chinhu." Macalorie asina chinhu aya haangokuiti kuti uwedzere uremu uye anowedzera njodzi yako yechirwere cheshuga, asi anokanganisawo zvakananga huwandu hwecholesterol yako. Unoziva here kuti sei? Kudya chikafu chine shuga yakawanda kunokanganisa chiropa chako. Chiropa ndicho nhengo huru inogadzira cholesterol.
Kutanga, ngatinzwisisei zvishoma nezve cholesterol. Cholesterol inokosha kumiviri yedu. Tinoda cholesterol kuti tigadzire masero matsva mumuviri. Asi kune mhando mbiri dzayo.
| Rudzi rweCholesterol | Zvichitaurwa zviri nyore... |
|---|---|
| Cholesterol "yakaipa" (LDL - Lipoprotein yakaderera) | Uyu ndiwo une njodzi huru. Kana ukaungana muropa, unogona kuisa wakisi pamadziro etsinga dzedu dzovhara. Izvi zvinowedzera njodzi yezvirwere zvakakomba zvakaita sechirwere chemwoyo uye sitiroko. |
| Cholesterol "yakanaka" (HDL - Lipoprotein ine density yakakwira) | Uyu ishamwari yedu. Chaanoita ndechekuunganidza cholesterol (LDL) isingadiwe muropa yoidzosera kuchiropa. Mushure mekunge chiropa chaibvisa mumuviri. Saka kana HDL yakakwira, njodzi yekurwara nemoyo inoderedza. |
Wanzwisisa here izvozvi? Hezvino zvinoitika:
Kana ukadya shuga yakawandisa, chiropa chako chinokurudzirwa kugadzira cholesterol "yakaipa" (LDL) yakawanda ukuwo chichideredza huwandu hwecholesterol "yakanaka" (HDL) mumuviri wako.
Izvi zvinoreva kuti kunyange zvazvo kuipa kuchiwedzera kune rumwe rutivi, zvakanaka kune rumwe rutivi zvinoderera. Izvi zvakafanana nekuvhura musuwo wembavha wobvumira murindi kubuda mumba.
Chii chinonzi Triglycerides?
Pane mumwe munhu mukuru munyaya yeshuga. Triglycerides . Iyi imhando yemafuta anowanikwa muropa. Patinodya macalorie akawanda (kunyanya anobva mushuga nemacarbohydrate) kupfuura anodiwa nemiviri yedu, muviri unoshandura macalorie iwayo ekuwedzera kuita triglycerides woachengeta mumasero emafuta. Aya anoshandiswa kana simba richidikanwa pakati pekudya.
Asi kana ukadya shuga yakawandisa, shuga pachayo inovhara mashandiro eenzyme inobatsira kuputsa triglycerides nekudzibvisa mumuviri.
Fungidzira, kana huwandu hwe triglyceride muropa rako hwakakwira, huwandu hweLDL ("cholesterol yakaipa") hwakakwira, asi huwandu hweHDL ("cholesterol yakanaka") hwakaderera , musanganiswa wezvitatu izvi une njodzi huru. Chirwere ichi chinokonzera kuungana kwemafuta mutsinga dzeropa nekukurumidza, zvichiwedzera njodzi yekurohwa nemoyo uye sitiroko.
Unodzora sei shuga iyi?
Kudya zvine shuga yakawanda hakungokanganisi cholesterol yako chete, asiwo hutano hwako hwese. Kuderedza shuga yakawedzerwa kunogona kukubatsira kuderedza macalorie asina chinhu uye kuchengetedza huremu hwakanaka. Zvese izvi zvakanaka pahutano hwemoyo wako.
Kutaura zvazviri, shuga yakawedzerwa haisi chinhu chakakosha kuti muviri wedu ushande zvakanaka. Kudya zvishoma hakuzokuvadzi zvakanyanya. Kazhinji, zvinokurudzirwa kuti vakadzi vadye zvipunu zvisingasviki zvitanhatu zveshuga pazuva uye varume vadye zvipunu zvisingasviki zvipfumbamwe.
Edza zvinhu izvi kuderedza shuga mukudya kwako:
- Deredza kudya zvekudya zvine shuga yakawedzerwa, zvakaita semakeke, mabhisikiti, toffee, uye masiwiti, zvakanyanya sezvinobvira.
- Deredza kudya kwako zvinwiwa zvine shuga uye soda. Pane kudaro, tanga tsika yekunwa mvura, muto wemichero, kana zvimwe zvinwiwa.
- Pane kudya makabhohaidhiretsi akacheneswa sechingwa chichena nemanoodles akagadzirwa neupfu hwechingwa, idya zvinhu zvakaita sezviyo zvakakwana nemupunga webran.
- Deredza kunwa doro. Doro rine shuga yakawanda uye macalorie asina chinhu.
- Panzvimbo pekudya zviyo zvine shuga nemabhawa panguva yekudya kwemangwanani, sarudza chimwe chinhu chinovaka muviri chakadai semuchero, oatmeal, kana yogati.
- Paunenge uchitenga chikafu muchitoro, tarisa pane chinyorwa. Iva netsika yekutarisa huwandu hwe "shuga yakawedzerwa" pane chinyorwa.
- Sarudza chikafu chisingakwidze huwandu hweshuga muropa uye chine indekisi yakaderera yeglycemic. Izvi zvinosanganisira miriwo, michero, uye zviyo zvese.
Uyewo, kurovedza muviri nguva dzose kwakakosha zvikuru. Paunorovedza muviri, unogona kupisa macalorie akawandisa aunowana kubva mushuga.
Ndinofanira kuona chiremba rini?
Cholesterol yakakwira haina zviratidzo chaizvo. Ndosaka ichinzi "muurayi akanyarara." Kana usina chokwadi nezvehuwandu hwecholesterol yako, bvunza chiremba wako. Iye anogona kuita bvunzo yeropa kuti aongorore.
Vanachiremba vanowanzo kurudzira kuti vanhu vakuru vese vane makore anopfuura makumi maviri (20) vaongororwe huwandu hwecholesterol yavo kanenge kamwe chete pamakore mana kusvika matanhatu ega ega .
Kana huwandu hwecholesterol mumuviri wako hwakwira, chiremba wako angangokurayira kuti uchinje kudya kwako uye mararamiro ako. Kana zvinhu izvozvo zvikasabatsira, anogona kukupa mishonga. Saka kana uine zvinokunetsa, iva nechokwadi chekuona chiremba wemhuri yako kuti akupe mazano.
Mharidzo Yekuenda Nayo Kumba
- Pamwe chete nezvikafu zvine mafuta akawanda, kudya shuga yakawandisa kunogona kukonzera cholesterol yakakwira.
- Kana ukadya shuga yakawandisa, inowedzera kugadzirwa kwe "cholesterol" yakaipa (LDL) uye triglycerides nechiropa, uye inoderedza huwandu hwe "cholesterol" yakanaka (HDL).
- Deredza kudya zvine shuga yakawedzerwa, zvakaita sezvinwiwa zvinotapira, makeke, nemabhisikiti.
- Sezvo cholesterol yakakwira isina zviratidzo chaizvo, zvakakosha kuziva huwandu hwecholesterol yako kuburikidza nekuongororwa nachiremba nguva dzose.
- Mazinga echolesterol anogona kuchengetedzwa ari padanho rakanaka kuburikidza nekudya, kurovedza muviri, uye, kana zvichidikanwa, mishonga sezvakarairwa nachiremba wako. Taura nachiremba wako nezvechero zvinokunetsa.
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