Patinonzwa nezve cholesterol, chinhu chekutanga chinouya mupfungwa imafuta, bota, chizi, nenyama dzine mafuta, handiti? Ichokwadi, zvinowedzera cholesterol. Asi waiziva here kuti zvimwe zvekudya zvaunofunga kuti zvine hutano , kana kuti zvaunofunga kuti hazvina kuipa, zvinogona kuwedzera cholesterol yako? Nhasi, tichataura nezvezvimwe zvekudya izvi zvingatishamisa, asi tinofanira kungwarira.
Zvikafu zvinokwidza cholesterol zvatisingafungi nezvazvo
Dzimwe nguva tinofunga kuti, "Izvi hazvina mafuta," asi zvinoshandiswa kugadzira chikafu ichocho zvinogona kunge zvine mafuta akawandisa . Haasi mafuta ese anogadzirwa zvakaenzana. Mafuta akawandisa ndiwo anonyanya kukonzera kuwedzera kwehuwandu hwecholesterol mumiviri yedu uye kuwedzera njodzi yezvirwere zvemwoyo.
Zvino ngationei kuti chikafu ichi chii.
| Chikafu chinoshamisa | Sei ichikanganisa cholesterol? |
|---|---|
| 1. Nyama Yakakuyiwa | Tinowanzo funga kuti kutsiva nyama yemombe nehuku yakakuyiwa/turkey kwakanaka. Asi kunyangwe ikanyorwa kuti "85% isina mafuta," inogona kunge iine mafuta akawanda. Zvakanakisisa kusarudza nyama yakakuyiwa ine mafuta akakuyiwa anosvika 90% . |
| 2. Shuga Yakawedzerwa | Shuga ine hukama hwakadii necholesterol? Kunyangwe isingawedzere zvakananga cholesterol yakaipa, shuga yakawedzerwa (inowanikwa muzvinwiwa, makeke, nemabhisikiti) inoderedza "cholesterol yakanaka" yemuviri wedu (HDL cholesterol) . Ndosaka kudzora shuga kuchikosha zvikuru. |
| 3. Mbatatisi dzakakuyiwa | Mbatatisi muriwo une hutano. Asi dambudziko riri munzira yatinodzibika nayo. Kunyanya mbatatisi dzinotengwa muzvitoro dzinowanzo zara nebota, kirimu, mukaka wakazara, nechizi.Wedzera izvozvo. Zvadaro zvinongova "bhomba remafuta akazara." |
| 4. Pizza | Pizza inoita kuti mukanwa mako munyevenuke, handiti? Asi ine mafuta akawanda akazara nekuda kwechizi nenyama dzakadai semasoseji nenyama dzenyama dzinowedzerwa mairi. Zvakanaka kuzviganhurira nechidimbu chimwe chete, kuderedza chizi, uye kuwedzera mimwe miriwo panzvimbo pezvo. |
| 5. Dairy ine mafuta akazara | Mukaka, yogati, uye mukaka usina mafuta akawanda ndiwo manyuko akanaka ecalcium neprotein. Asi kana ukasarudza mhando dzemafuta akazara, unenge uchiwedzera mafuta akawanda akazara mukudya kwako. Saka sarudza zvigadzirwa "zvisina mafuta" kana "zvisina mafuta akawanda" . |
| 6. Mafuta ekokonati nezvimwe zvigadzirwa zvinoenderana nazvo | Ichi chinhu chinoshamisa kune vazhinji munyika medu. Kunyangwe kokonati iri chikafu chinobva mumiti, mafuta ekokonati, mafuta emuchindwe, nemukaka wekokonati ane mafuta akawanda akazara. Hapana chikonzero chekurega zvachose kudya izvi, asi kudzora huwandu hwezvikafu zvakakosha zvikuru. Zviri nani kushandisa mafuta mashoma pakubika, uye kufunga nezvehuwandu hwezvinhu pakudya zvinhu zvakaita semupunga wecurry nekokonati sambol. |
| 7. Ghee | Ghee chikafu chine mafuta akawanda akazara. Zvakare, ine chikamu chinonzi palmitic acid . Izvi zvinogona kuiswa zvakananga mutsinga dzedu dzeropa (tsinga) uye zvinodzivhara. Saka, zviri nani kushandisa chimwe chinhu chakaita semafuta emuorivhi pane ghee. Kana, deredza huwandu hwaunoshandisa zvakanyanya. |
| 8. Makeke nemapai | Zvigadzirwa zvebhekari zvakaita semakeke, mapai, uye maroll zvinowanzoshandisa bota rakawanda, shortening, uye kirimu kugadzira goko. Izvi ndizvo zvinonyanya kukonzera mafuta akazara. Kana uri kudya chimwe chinhu chakaita sepai yemichero, unogona kuderedza mafuta nemacalorie nekudya mukanyiwa mushoma wodya muchero wakawanda uri mukati. |
| 9. Popcorn yebhaisikopo | Kwete popcorn yenguva dzose, kunyanya popcorn dzaunowana kumafirimu. Dzinogadzirwa nemafuta kana bota. Zvadaro vanodurura bota pamusoro. Izvi zvinoita kuti rive chikafu chine mafuta akawanda uye chine macalorie akawanda. Zvakanaka kukumbira pasina bota pamusoro wosarudza diki diki rinobvira. |
Usatya kuona zvinhu izvi. Izvi hazvirevi kuti unofanira kurega kuzvidya zvachose. Chinhu chakakosha ndechekuziva uye kudzora huwandu hwazvo .
Funga nezvezvinhu izvi paunenge uchibika.
Kungofanana nezvatinodya, mabikirwo atinoita anokanganisawo zvakananga huwandu hwe cholesterol yedu. Heano matipi matatu akareruka ekukubatsira:
- Dzivisa kugocha zvakadzika: Pose pazvinogoneka, panzvimbo pekugocha chikafu, chivire, chibike, chigoche, kana kuti chiite munyu.
- Bvisa mafuta akawandisa munyama: Usati wabika chinhu chakaita sehuku, bvisa ganda rose. Bvisa mafuta machena anoonekwa kubva kune mamwe marudzi enyama.
- Shandisa midziyo yekubikisa yakanaka: Kana uchishandisa mapani asinganamati, haudi mafuta akawanda. Kunyangwe mafuta emuriwo anoshandiswa muhuwandu hushoma. Kushandisa cooking spray isarudzo yakanakawo.
Kana uchinetseka nezvehuwandu hwecholesterol yako, kana kana mumwe munhu mumhuri mako aine cholesterol yakakwira kana chirwere chemwoyo, chinhu chakanakisa chekuita kutaura nachiremba wako . Iye anogona kukupa mazano akanakisa nezvekudya uye mararamiro akakunakira.
Mharidzo Yekuenda Nayo Kumba
- Zvaunodya zvinokanganisa zvakananga huwandu hwecholesterol mumuviri wako. Chenjerera kwete chete nemafuta anoonekwa semafuta nebhata, asiwo nemafuta akavanzika.
- "Mafuta akaguta" uye "shuga yakawedzerwa" ndiwo vavengi vakuru vaviri. Iva netsika yekuverenga zvinyorwa zvekudya.
- Kunyangwe mafuta ekokonati neghee zvichibva mumiti, ane mafuta akawanda akazara. Saka chenjerera huwandu hwaunoshandisa.
- Pane kurega kudya zvachose, kudzora huwandu hwezvokudya uye kuchinja nzira dzekubika zvinogona kuita mutsauko mukuru.
- Kana uine zvinokunetsa nezvehuwandu hwecholesterol yako kana kudya kwako, iva nechokwadi chekubvunza chiremba wako.
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