Nzira yekudzikisa sei Yakashata Cholesterol neCholesterol Diet?

cholesterol kudyandechimwe chezvirongwa zvishoma zvekudya zvakaiswa seimwe yezvokudya zvakanakisisa nenyanzvi dzehutano pasi rose.

Yakagadzirirwa kubatsira kukurudzira hutano hwemoyo uye kuderedza cholesterol mazinga, kusanganisa kudya kune hutano nekuchinja kwemararamiro uye mamwe maitiro ekudzora uremu.

Inogonawo kushanda mukuderedza shuga yeropa, kugadzirisa mazinga eropa, uye kurapa mamwe mamiriro.

Muchinyorwa chino, "kudya kwecholesterol", "Kudya kwecholesterol kunofanira kunge kuri sei?, "nzira yekugadzira cholesterol chikafu "zvinobatsira uye kukuvadza kwecholesterol kudya zvichatsanangurwa.

Ndedzipi Ngozi dzeHigh Cholesterol?

Cholesterol chinhu chinongoitika chega chinogadzirwa nechiropa uye chinodiwa nemuviri kuitira kushanda zvakanaka kwemaseru, tsinga nemahomoni.

Kunyange zvazvo miviri yedu ichida cholesterol, cholesterol yakawandisa inogona kuumba uye kuumba plaque ine mafuta pamadziro etsinga, ichideredza kuyerera kweropa kunhengo dzinokosha dzomuviri. Kana plaque ikaramba ichiumbwa kwenguva yakareba, inogona kuwedzera zvakanyanya njodzi yekuva nechirwere chemoyo kana sitiroko.

Kunyange zvazvo cholesterol ichiwanzochengetwa mukuenzanisa, kudya kusina kunaka kwakakwirira mumafuta e-hydrogenated uye makabhohaidhiretsi akacheneswa anogona kukanganisa chiyero ichi chisina kusimba, zvichiita kuti cholesterol iwedzere.

Uku kusaenzana kunoratidzwa neLDL yakakwira (yakaipa cholesterol) uye yakaderera HDL (yakanaka cholesterol), iyo inowedzera ngozi yehosha yemwoyo kana sitiroko. Zvimwe zvikonzero zvinosanganisira kusashanda muviri, chirwere cheshuga, kushungurudzika, uye hypothyroidism.

Asi haisi cholesterol yese yakafanana. LDL cholesterol, inozivikanwawo se "yakaipa cholesterol," ndiyo fomu inogona kuvaka pamadziro etsinga uye kuwedzera njodzi yechirwere chemoyo.

HDL cholesterol, kune rumwe rutivi, inowanzonzi "yakanaka cholesterol" nokuti inofamba neropa uye inobvisa cholesterol inokuvadza kubva mutsinga kuti ibatsire kuvandudza utano hwemwoyo.

Chii chinonzi Cholesterol Diet?

cholesterol kudya kana TLC kudya kana Therapeutic Mararamiro Anochinja kudyaIchi chirongwa chekudya, icho chinozivikanwa nemazita akasiyana sekuti; Icho chirongwa chekudya chine hutano chakagadzirirwa kuvandudza hutano hwemoyo uye kuderedza cholesterol.

Yakagadzirwa neNational Institutes of Health kuderedza njodzi yechirwere chemoyo uye sitiroko.

cholesterol chikafu chikafuChinangwa ndechekudzikisa huwandu hweropa hwese uye "yakaipa" LDL cholesterol kuchengetedza tsinga dzakajeka uye kuvandudza hutano hwemoyo.

Inotarisa zvikamu zvekudya, kurovedza muviri, uye kudzora uremu kubatsira kudzivirira kubva kuchirwere chemoyo.

Kusiyana nemamwe mapurogiramu ekudya, cholesterol chikafu chikafuInotarisirwa kuteverwa kwenguva refu uye inofanirwa kutorwa sekuchinja mararamiro pane kudya.

Mukuwedzera pakuderedza cholesterol mazinga, cholesterol kudya Inopa hutano hwakasiyana-siyana sekutsigira immune function, kuderedza oxidative kusagadzikana.

Chii Chinofanira Kuita Cholesterol Diet?

Ichi chirongwa chekudya chinosanganisira kusanganiswa kwekudya uye mararamiro ekuchinja anobatsira kukurudzira utano hwemwoyo.

Kunyanya, ine chinangwa chekutsiva marudzi emafuta aunodya uye kuwedzera kudya kwako kwehutano-hunosimudzira makomisheni senge soluble fiber uye chirimwa sterols, inogona kubatsira kuderedza cholesterol mazinga.

Inobatanidzawo kuchinja kwekudya pamwe nekuwedzera kwekuita kwemuviri kubatsira kudzora uremu uye kusimbisa tsandanyama yemoyo.

Mazano ekudzikisa cholesterol nekudya uye mitemo mikuru yekutevera chikafu ichi ndeiyi:

- Tora macalorie akakwana kuti udzike uremu nenzira ine hutano.

- 25-35% yemakorikori ako ezuva nezuva anofanira kubva kumafuta.

-Isingasviki 7% yemakoriyori ako ezuva nezuva anofanira kubva kumafuta akazara.

- Kudya kwecholesterol kudya kunofanirwa kuganhurwa kune isingasviki 200 mg pazuva.

-Kushandiswa kwemazuva ese kwe10-25 magiramu e soluble fiber kunofanirwa kunangwa.

-Kudya anokwana magiramu maviri echirimwa sterols kana stanols mazuva ese.

-Tora angangoita maminetsi makumi matatu ekusimbisa muviri zvine mwero zuva rega rega.

cholesterol kudyaKuti uwedzere chikafu chine hutano chaunodya mukudya kwako, unofanirwa kuwedzera manwiro ako emuchero, miriwo, zviyo zvakakwana, nyemba, nzungu uye mhodzi.

FambaMaminitsi makumi matatu ekusimbisa muviri pazuva anokurudzirwa zvakare, kusanganisira zviitiko zvakaita sekumhanya, kuchovha bhasikoro kana kushambira.

Zvichakadaro, iwe unofanirwa kudzikisira chikafu chakanyanya-mafuta uye cholesterol-yakapfuma, nyama, zvigadzirwa zvemukaka, mazai yolks, uye chikafu chakagadzirwa. Izvi zvakare kudya kwecholesterolInobatsira kuwedzera kushanda kunotarisirwa kubva

Ndezvipi Zvakanakira Kudya-Kuderedza Cholesterol?

Utano hwemwoyo hunobatsira

Cholesterol kuderedza kudyaYakagadzirirwa kuderedza cholesterol uye kuderedza ngozi yechirwere chemoyo.

Muchidzidzo chemazuva makumi matatu nemaviri chevanhu makumi matatu nevatanhatu vane cholesterol yakakwira, cholesterol kudya Yakakwanisa kuderedza "yakaipa" LDL cholesterol mazinga neavhareji ye11%.

Chimwe chidzidzo chakawana kuti kutevera kudya kwemavhiki matanhatu kwakakonzera kuderera kukuru kwecholesterol yakazara uye triglyceride mazinga, kunyanya muvarume.

cholesterol kudya inokurudzira kudya sterols yemiti uye stanols. Aya masikirwo emakomisheni anowanikwa muzvikafu zvakaita semichero, miriwo, zviyo zvese, nyemba, nzungu, uye mhodzi dzinozivikanwa kudzikisa huwandu hweropa hwese uye "yakaipa" LDL cholesterol.

Kurovedza muviri uye kudzikisa mafuta akazara kudya kunobatsirawo kuchengetedza LDL cholesterol mazinga mukutarisa.

Pamusoro pekubatsira kudzikisira cholesterol, chikafu ichi chinopawo mamwe mabhenefiti ehutano, anosanganisira:

Kuvandudza immune system

Muchidzidzo chidiki chevanhu gumi nevasere, cholesterol kudyaIzvo zvave zvichicherechedzwa kuti immune system inovandudza muvakuru vakura vane high cholesterol mushure mekurapa.

Kuderedza uremu

kurovedza muviri nguva dzose Kuekisesaiza, kudzora macalorie ekudya, uye kuwedzera soluble fiber intake ndiwo maitiro anoshanda ekuderedza uremu.

kuenzanisa shuga yeropa

cholesterol kudyaInovavarira kuwedzera kudya kwako kwesoluble fiber, iyo inononoka kutorwa kweshuga muropa kubatsira kubata mazinga ehuga.

Kuderedza oxidative kusagadzikana

Muchidzidzo chevanhu vakuru ve31 vane chirwere cheshuga, zvakataurwa kuti kudya uku nekunyanya kushandiswa kwemarimu kunoderedza oxidative kusagadzikana, izvo zvakadzivirira kukura kwechirwere chisingaperi.

kuderedza BP

Zvidzidzo zvinoratidza kuti kuwedzera soluble fiber kudya kunoderedza zvese systolic uye diastolic blood pressure.

Negative Mativi eCholesterol Diet

cholesterol kudya Kunyangwe ichigona kuve chishandiso chinobatsira kubatsira kusimudzira hutano hwemoyo, inogona zvakare kuuya nezvimwe zvinogona kuderera.

Zvinogona kuve zvakaoma kutevera, uye nhungamiro yakasimba yekudya cholesterol, mafuta akazara, uye soluble fiber zvinogona kuita kuti zviome kutevera kudya.

Chii Chaunofanira Kudya pane Cholesterol Diet?

Ichi chirongwa chekudya chinofanira kusanganisira huwandu hwakanaka hwemichero, miriwo, zviyo zvakakwana, nyemba, nzungu nemhodzi.

Cholesterol kuderedza kudya inofanirawo kunge ine mwero wepakati weprotein yakaonda sehove, huku uye nyama isina mafuta mashoma.

cholesterol kudyaZvimwe zvezvikafu zvinofanirwa kudyiwa ndezvizvi:

Zvibereko

Apple, banana, melon, orenji, pear, peach nezvimwe.

muriwo

Broccoli, cauliflower, celery, gaka, sipinashi, makabheji, nezvimwewo.

Zviyo zvose

Bhari, brown mupunga, couscous, oats, quinoa nezvimwe.

muriwo

Bhinzi, pizi, nyemba, nhiyo.

Nuts

Almond, cashew, chestnut, macadamia nut, walnut nezvimwe.

Mbeu

Mhodzi dzeChia, mhodzi dzeflakisi, mhodzi dzehemp, nezvimwe.

Nyama tsvuku

Nyama yemombe, gwayana etc.

Nyuchi

Skinless turkey, huku, nezvimwe.

hove nehove

Salmon, cod, nezvimwewo.

Chii Chisingadyi paKudya kweCholesterol

Avo vari pakudya kwecholesterolHavafanirwe kudya chikafu chine mafuta akazara uye cholesterol, senyama, zvigadzirwa zvenyama zvakagadzikiswa, mazai eji uye zvigadzirwa zvemukaka.

Zvokudya zvakagadziriswa uye zvakakangwa zvinofanirawo kudzivirirwa kuchengetedza kudya kwemafuta uye kushandiswa kwekoriori mukati mehutano hwakakurudzirwa.

nyama yakagadzirwa

Sausage, soseji, nezvimwe.

matehwe ehuku

Turkey, huku nezvimwe.

Zvigadzirwa zvemukaka zvakazara-mafuta

Mukaka, yoghurt, cheese, butter etc.

zvokudya zvakagadzirwa

Zvinhu zvakabikwa, makuki, crackers, mbatatisi machipisi, nezvimwe.

zvakakangwa zvokudya

French fries, donuts, nezvimwe.

Yai yolk

Semagumo;

cholesterol kudya, Inotarisira kuderedza cholesterol uye kupa mararamiro ehupenyu hurefu hwakadai sekurovedza muviri uye kudya kwehutano hwemwoyo.

Anokurudzira kudya michero, miriwo, zviyo zvakakwana, nyemba, nzungu nemhodzi, asi achideredza kudya kwemafuta akawanda uye high-cholesterol.

Kana yakashandiswa semararamiro echigarire anoshanduka munguva refu cholesterol kudya ine simba rekushandisa pesvedzero ine simba.