Vanhu vakawanda vanosarudza kunamatira kune mafuta asina simba, e-low-cholesterol kudya nechinangwa chokuderedza ropa rimwechete cholesterol vari kukanganisa zvakanyanya, kubvisa zvachose mafuta ose uye zvokudya zvine high cholesterol kubva pakudya kwavo. Kana, muhuwandu, idya zvokudya zvinonzi zvinoita kuti ude pasi cholesterol, asi izvi hazvisi zvechokwadi zvachose. Muchikamu chino, tichataura pamusoro pezvinyorwa zvina zvakajairika pamusoro pezvokudya zvinoderedza cholesterol.
Nhema yeKolesterol-Kudya Zvokudya # 1.
Tarisa pane cholesterol.
Vanhu vazhinji vanofunga kuderedza cholesterol, vanofanira kuderedza kudya kwezvokudya zvine cholesterol. Zvisinei, cholesterol yezvokudya (cholesterol inopedza) haina chokuita necholesterol yako mukati memuviri. Izvozvo zviviri zvinokuvadza zvinokonzera cholesterol mukati memafuta zvakagadzirwa nemafuta uye akazara, mafuta anogadzirwa. Zviri mumafuta akazara zvakanyanya kwazvo mumiti yakadai semafuta ane nyama, bhakoni nemaseseji, uyewo mumafuta nemafuta. Kuwedzerwa mafuta kunowanikwa mune zvakawanda zvakagadziriswa zvakagadzirwa nemapuranga, munguva pfupi, mafuta, mabhisikiti, makiki, zvokudya zvinonaka uye mabiko ekutsanya kudya.
Nhema yeKolesterol-Kudya Zvokudya # 2.
Bvisa zvese zvekudya zvakakosha mumafuta kubva pakudya kwako.
Pasinei nokuti mafuta ari kukuvadza, kana iwe ukacherechedza kudya kunoderedza cholesterol, kunotarisa rudzi rwemafuta. Kunyange zvazvo zvokudya zvine huwandu hwakawanda hwezvigadziriswa uye zvemafuta zvinotapukira zvinoratidza kuti hazvina kunaka, mishonga ine mafuta anonzi polyunsaturated inobatsira pakaderedza LDL (yakaipa cholesterol) nekurera HDL (yakanaka cholesterol). Imwe yemhando yakanakisisa yemafuta e-polyunsaturated ndeye uye mbeu, avocado, maorivhi uye omega-3 fatty acid, iri mune hove (wildly caught salmon uye mackerel).
Nhema yeKolesterol-Kudya Zvokudya # 3.
Inwa waini tsvuku kuderedza cholesterol.
Uye, hongu uye kwete. Apo zvidzidzo zvinoratidza kuti girazi rewaini tsvuku rinogona kuvandudza hutano hwehutano hwechirwere chevakadzi, kunwa doro rakawandisa kunomutsa huwandu hwe triglyceride, iyo imwe imwe inokuvadza yezwi reku cholesterol mukati. Zvechokwadi, kana iwe uchifara nazvo, saka nguva nenguva unokwanisa kuwana girazi rewaini tsvuku, asi usafunge nezvayo sepinecea yehushutera.
Nhema yeKolesterol-Kudya Zvokudya # 4.
Mafuta uye cholesterol ndiyo chete inhengo yezvokudya izvo zvinofanira kutorwa munyaya yekuderedza chiyero cheshokoterol.
Nhema dzisina kunaka! Pane zvimwe zvakawanda zvakakosha mumamiriro ekudya izvo zvichabatsira kuderedza cholesterol yako. Chokutanga pane zvose, edza kuwana mafuta akawanda sezvinobvira kubva pane zvakadai semichero, miriwo uye mbeu. Mukuwedzera, kushandiswa kwezvibereko nemiriwo (kunyanya miriwo) kuchapa muviri wako nezvimwe zvakawanda zvekudya zvine mavhitamini uye amaminera anokosha kune hutano huzhinji.
Pakupedzisira, paunenge uchitaura nezvekuderedza mafuta-low-cholesterol kudya, unofunga kufunga nezvehutano hwako hwose, pane kutarisa zvikuru nezvekutsvaira nehuwandu hwemafuta. Kutevera mazano evanyori uye vezvokudya, iwe uchava mumugwagwa kwete kungoderedza cholesterol muropa rako, asiwo kune hupenyu hwakanaka hupenyu hupenyu uye hupenyu, izvo zvinokosha zvikuru kudarika kudya pamwe nechokuita chesitorosi uye mafuta.