Zvokudya zvakakwirira muCholesterol Zvinofanirwa Kudyiwa Nekungwarira

Pane zvimwe zvakakosha zvekufunga nezve hupenyu hune hutano. Kuchengeta cholesterol mazinga ari pasi pesimba zvakare chikamu chehupenyu hune hutano. Kunyange zvazvo fundo dzemisi ichangobva kupfuura iyi dzakawana kuti muuyo wezvokudya pacholesterol muduku, zvokudya zvine cholesterol yakawanda zvinofanira kudyiwa nokungwarira.

Zvokudya Zvinowedzera Cholesterol?

Cholesterol chinhu chine namo chinowanikwa mumuviri wedu uye muzvigadzirwa zvemhuka zvakaita senyama, mazai nemukaka. mahomoni ako, Vitamin DInoita basa rakakosha mukugadzirwa kwebile inodiwa pakugaya chikafu nemafuta. Cholesterol yakakosha kune yese sero mumuviri wedu. Inopa simba uye kushanduka kune cell membranes. Chiropa chinoburitsa cholesterol yese inodiwa nemuviri wedu kuti ishande, asi cholesterol inoitikawo kuburikidza nekudyiwa kwezvinhu zvemhuka.

Paunodya cholesterol kuburikidza nechikafu, muviri unobhadhara nekudzikisa huwandu hwecholesterol hwaunogadzira. Mukupesana, apo cholesterol yezvokudya inenge yakaderera, muviri unowedzera kugadzirwa kwecholesterol uye nguva dzose unochengeta mwero wakakwana weichi chinhu chinokosha. 25% chete yecholesterol muhurongwa inobva kune zvekudya. Zvimwe zvacho zvinogadzirwa nechiropa. Zvidzidzo zvakaratidza kuti chikafu checholesterol hachinyanyi kukanganisa huwandu hwecholesterol mumuviri.

Nekudaro, pane chinhu chakakosha kuziva pano. Kune marudzi maviri echolesterol mumuviri wedu: yakanaka cholesterol (HDL) uye yakaipa cholesterol (LDL). Nepo high cholesterol yakanaka ichibatsira, high bad cholesterol inokuvadza. Cholesterol yakaipa inounganidza mafuta anotungamirira kuhosha dzemwoyo uye kukonzera kuvhara. Naizvozvo, LDL cholesterol level inoda kuchengetwa pasi pesimba. 

Kunyange zvazvo migumisiro yezvokudya pacholesterol iduku, kune zvimwe zvekudya izvo, nokuti zvinokuvadza, zvinogona kukonzera zvisina kunanga kuwedzera kwehuwandu hwecholesterol yakaipa.

Somuenzaniso, nyama tsvuku, zvokudya zvakagayiwa, uye zvinogadzirwa nomukaka zvakakora zvine mafuta akaguta zvinogona kuwedzera LDL cholesterol. Zvokudya zvinokurumidza uye kunyanya kushandiswa kwemunyu zvinogonawo kuwedzera cholesterol. Iye zvino ngatitarisei zvekudya zvinowedzera cholesterol yakaipa.

Zvokudya zvakakwirira muCholesterol

1.Red Nyama

Nyama tsvuku, iyo ine mafuta akawanda, inogona kuwedzera cholesterol. Zvakakosha kuderedza kushandiswa kwayo.

2.Zai Yolk

Yai yolkNekuda kweiyo cholesterol yakakwira mairi, kushandiswa kwayo kunofanirwa kuve kushoma kana dzimwe nzira dzinofanira kushandiswa.

3.Giblets

offalZvokudya zvakapfuma mucholesterol. Nokudaro, inofanira kudyiwa muhuwandu hushoma.

4.Butter

Butter chigadzirwa chine mafuta akazara uye chinosanganiswa nepamusoro cholesterol mazinga. Chenjerera kushandisa mamwe mafuta ane hutano anotsiva.

5. Shellfish

ShrimpShellfish dzakadai se oyster, oyster uye mussels dzine cholesterol. Zvakakosha kuchengetedza mashandisiro ako mashoma.

6.Chiropa

Chiropa ndeimwe yenyama ine cholesterol yakakwira. Chengetedza kushandisa kwako pasi pesimba nekuchengeta cholesterol mazinga mupfungwa.

7.Mayonesi

Nekuda kwehuwandu hwayo hwemafuta, mayonnaise yakapfuma mucholesterol. Zvakakosha kudya zvishoma.

8.Turkey ganda kana ganda rehuku

Turkey uye ganda rehuku zvine mafuta akazara. Zvakakosha kusarudza ganda risina ganda kana huku kuti uenzanise mazinga ako echolesterol.

9.Animal Fats

Mafuta emhuka akadai semafuta emombe nemakwai anofanirwa kudyiwa nekuchenjerera sezvo aine yakakwira cholesterol.

10.Nzungu

Nzungu dzakadai semarnuts, almonds uye hazelnuts dzakakwirira mumafuta akazara uye inogona kunge iine cholesterol.

11.Full Cream Dairy Products

Mukaka wakazara-mafuta, yoghuti uye cheeses zvakapfuma mumafuta akazara uye cholesterol yemukati. Sarudza dzimwe nzira dzisina mafuta kana dzisina mafuta.

12. Junk Food

Zvokudya zvisina kudya zvakadai semachipisi, crackers, uye zvihwitsi zvinogona kukonzera kuti cholesterol ikwire nekuti yakakwira mumafuta ekutengesa uye mafuta akazara.

13.Fries

Zvokudya zvakakangwa zvinogona kunge zvine trans mafuta, izvo zvinogona kukwidza cholesterol mazinga. Naizvozvo, zvinodikanwa kushandisa zvikafu zvakakangwa zvishoma sezvinobvira.

14.Zvinwiwa

Zvinwiwa zvine shuga uye zvinwiwa zvinodhaka zvinogona kuva nemigumisiro yakaipa pacholesterol, kunyange kana isina mafuta akazara kana shuga. Naizvozvo, chengetedza kushandisa kwako pasi pesimba.

15.Fast food

Mahamburger anoshandiswa mumaresitorendi echikafu, nuggetZvokudya zvakaita seFrench fries zvine mafuta mazhinji uye zvinosanganiswa nehigh cholesterol.

Nzira Dzakasikwa dzekudzikisa Cholesterol

Nzira dzechisikigo dzaungashandisa kuderedza cholesterol ndeidzi:

1. Kudya kune hutano: Gadzira chikafu chine hutano uye chine hutano nekudya chikafu chine cholesterol shoma. Panzvimbo penyama tsvuku, sarudza nyama isina mafuta akawanda sehuku, hove uye turkey. Idya zviyo zvisina kucheneswa, maruva, miriwo, michero uye mafuta ane utano (akadai semafuta omuorivhi, avocado, hazelnuts, walnuts).

2. Kudya chikafu chine fibrous: OatWedzera chikafu chine fiber semupunga, mupunga webrown uye gorosi pakudya kwako. Fiber inodzivirira hutano hwemoyo nekudzikisa yakashata cholesterol mazinga.

3. Tora omega-3 fatty acids: Omega-3 fatty acids inobatsira pahutano hwemwoyo uye inobatsira kuderedza cholesterol. Inowanikwa muzvokudya zvakadai sehove (hove dzine mafuta dzakadai sesaumoni, mackerel, sardines), walnuts, mbeu dzechia uye mhodzi dzeflakisi.

4. Deredza kudya kwemafuta uye zvakagadzikiswa: Deredza kana kubvisa zvachose chikafu chakakangwa, chikafu chisina kudya, nyama yakagadzikiswa uye chikafu chine mafuta ekutapa kubva mukudya kwako.

5. Rovedza muviri nguva dzose: Nokuita maminetsi angangoita 150 epakati-kusimba aerobic exercise pasvondo, unogona kuwedzera yako HDL (yakanaka) cholesterol level uye kuderedza LDL yako (yakaipa) cholesterol level.

6. Usaputa: Kusvuta kunowedzera cholesterol uye kunowedzera njodzi yechirwere chemwoyo. Kana uchisvuta, wana rubatsiro kuti urege.

7. Dzivisa kana kuderedza doro: Kunyanya kunwa doro kunogona kukonzera yakakwira triglyceride mazinga uye yakakwira cholesterol mazinga. Sezvineiwo, varume havafanire kunwa zvinopfuura mayunitsi maviri ezvinwiwa zvinodhaka pazuva uye vakadzi havafanire kunwa zvinopfuura 2 unit yezvinwiwa zvinodhaka pazuva.
Semagumo;

Ziva kuti pane zvinhu zvakawanda zvinokanganisa mazinga echolesterol. Nekuongorora madyiro ako, tinogona kudzivirira chikafu chine cholesterol yakakwira uye kutora mararamiro ane hutano. 

Kwakabva: 1, 2, 3, 4