Paunenge uchitevera kudya kunoderedza cholesterol yako uye triglycerides , chimwe chezvokudya iwe unowanzogadzirisa ndezviya zvakakwirira mumafuta akazara, zvakadai semhuka yemhuka. Kana iwe wakanga uchidya nyama yako yose hupenyu, zvakaoma kuzvicheresa saizvozvo. Nenzira yakanaka, haufaniri kutora nyama zvachose kubva pakutsvaga kwako.
Nyama ine mapuroteni anodiwa kuvaka misi uye kuita mabasa akasiyana mumutumbi.
Zvinosuruvarisa kuti, nyamawo inewo zvakasiyana-siyana zvecholesterol uye mafuta akazara . Sangano reNational Cholesterol Education Program rinokurudzira kuti kana uri kuedza kuderedza cholesterol yako, mafuta ako akawandisa haafaniri kuva anopfuura 7 muzana yemari yako yega caloric zuva rimwe nerimwe.
Kutevera chirwere-kuderedza kudya hakurevi kuti unofanira kupa nyama yako zvachose. Pane kudaro, pane zvinhu zvishomanana zvaunogona kuita kuti usagadzikana kukuvadza kwaungaita kune cholesterol yako uye triglyceride mazinga.
Ziva Ndezvipi Zvokudya Zvine Mwero
Dzimwe nyama dzakakwirira mumafuta kupfuura mamwe. Semuenzaniso, huku (chicken uye turkey), gwayana, veal, uye "kurega" kana kuti "zvakapoteredza" kudonha kwegorosi kana nyuchi kunonyoreswa sarudzo.
"Kusvibisa" uye "kuwedzera zvakanyanyisa" ndezvokudya zvine utano zvakasarudzwa neDain and Drug Administration (FDA). Zvisinei, hazvisi zvipenyu zvose zvinogona kunyorwa se "maonda." Izvi zvinotevera zvinofanirwa kusangana kuti nyama dzigadzirwe se "chimiro" kana "chiremi"
- Maonda - Nyama iyi inoratidzirwa inofanira kunge iine mazana emagiramu emazana emafuta, 4,5 gramu emafuta akazara uye mafuta , uye 95 milligrams yekulesterol muga imwe neimwe-gramu yairi kushumira.
- Zvimwe Zvokudya Zvokudya - Zvokudya pamwe neyiyi inofanira kunge ine zvishoma pasi pe5 gramu yemafuta ose. Pamafuta aya ose, zvikafu izvi zvinofanirawo kunge zvisingasviki 2 gramu emafuta akazara uye mafuta anotapira uye nemamiriyoni 95 echolesterol kuburikidza nekushandira (anenge 100 gm).
Kunyangwe hazvizi izvo zvinouya mupfungwa kana iwe uchifunga nezve "nyama," hove - kusanganisira halibut, cod, tilapia, uye trout - imwe yeprotein yakakosha yakasarudzwa. Imwe hove, yakadai salmon uye tuna, ine yakawanda yemafuta e-omega-3 fatty acids, rudzi rwemafuta asina kunyorwa anofungidzirwa kuti ane utano hwakanaka nokuti anogona kubatsira kuderedza triglycerides yako. Kutaura zvazviri, American Heart Association inorayira kudya imwe yehove kanenge kaviri pavhiki, kunyanya hove dzakakwirira mumafuta omega-3 .
Zivai Zvokudya Zvako-Zvokudya
Iwe haufaniri kutema nyama zvachose, asi iwe unogona kuedza kuvhara chero chero nyama yakakwirira-mafuta kana nyama inoshandiswa. Mudiki, edza kuderedza kushandiswa kwako kweizvi.
Zvokudya zvakakwirira mumatsetse ane mafuta zvakasanganiswa zvinosanganisira pasi nyuchi, bhakoni, uye chikafu chinodya chiropa. Zvokudya zvinoshandiswa, zvinosanganisira masiki, imbwa dzinopisa, uye dzimwe nyama dzinodya nyama, zvinowedzerawo mumafuta uye dzinofanira kupedzwa zvishoma. Kana iwe usina mubvunzo, chengeta mabhii ezvokudya zvine mafuta akazara.
Bvisa Mazamu Akawedzerwa
Kana iwe ukaona kuti chero zvikamu zvezvokudya zvako zvinowedzera mafuta, iva nechokwadi chokuti uzvibvise usati wadya. Izvi zvinogonawo kuderedza mafuta ezviyo nyama yako. Edza kugara kure nemhuka inoita mafuta kana kuva ne "marbled" maitiro kwavari.
Mhuka Yako Yakabikwa Sei?
Nzira iyo nyama yako yakagadzirwa nayo inowanikwa mubazi reku cholesterol. Kusvuta nyama yako ndiyo inenge yakaipa nzira yekuigadzirira kana uri kuedza kutevera kudya kwakaderera kwemafuta. Zvokudya izvo zvakabikwa zvakanyanyawo mumafuta akazara, izvo zvinogona kuchinja mwoyo wako hutano.
Pane kudaro, edza kubika, kubika, kunya, kana kunya nyama yako. Iyi nzira inogona kutora zvimwe zvokudya zvinonaka uye hazvizoparadzisi yako cholesterol-kuderedza kushanda zvakafanana nekupedza nyama yako.
Kuenzanisa Kunobatsira
Iwe unogona kudya nyama nemafuta akakaderera zvakakwana, asi kana iwe uchidya zvakawanda, mazinga ako emvura anogona kuramba achikwira.
Kuenzanisa kunoratidza kana uchiedza kuderedza cholesterol yako. IAmerican Heart Association inokurudzira kudya nyama dzinopfuura 6 ounces zuva rega rega.
> Sources:
> The American Heart Association. Nyama, Nyuchi, uye Hove: Kusarudza Zviratidzo Zvoutano. 2016.
> National Cholesterol Education Program. Chechitatu Gweta reGenzura reIndaneti paKutsvaga, Kuongorora, uye Kurapa kweHurumende yeRopa Cholesterol muVanhu Vakuru . 2002.
> Rolfes SR, Whitney E. Kunzwisisa Nutrition. 14th ed. Independence, KY: Wadsworth Publishing; 2015.
> US Food and Drug Administration. Nhungamiro Yekambani: A Food Labeling Guide. 2013.