Pamusoro peLDL uye HDL yakasimba, tsvagai zvokudya zvipi zvaunofanira kudya
Zvichida wakanzwa kuti zvokudya zvakabikwa zvemarudzi ose, hydrogenated oils, uye mazai ezvekese zvakakwana mafuta ndeyemabhomba e-cholesterol anonyatsodzivirirwa, uye kwete nevaya vanoona cholesterol yavo. IAmerican Heart Association inokurudzira kuti munhu wese arambidze kudya idzi, sezvo dzine zvidzora uye zvinokonzerwa nemafuta, iyo "yakaipa" iyo inomutsa LDL cholesterol uye inotungamirira kumagadzirirwo emadziro mukati memishonga.
Asi zvakadini nezvezvinonzi "hutano" mafuta? Pane chimwe chinhu chakadaro here?
Healthy Fats
Mune shoko, zvachose. Sezvo pane zvingasarudzwa zvinosimudza cholesterol yako yakaipa, kune utano hwemwoyo-hune utano hwakanaka hunosimudza HDL ("yakanaka" yemuviri wecholesterol), uye yakaderera LDL, nekudzivirira nekukudzivirira kubva kuchirwere chemwoyo nekurova. Zvokudya pamagumo eforogo yako zvine simba. Uye kana iwe uchida ganda, mafuta, chibereko chinotapira chinokonzera sarafu yakakwana kana kuti sandwich topping, iwe uchafara kunzwa kuti inonyanya kukonzera HDL-kukura mafuta!
Chii chinonzi HDL?
HDL, kana kuti yakakwirira- lipoprotein , iyo inodzivirira yehushutoriol inotakura cholesterol yakaipa kubva pamariti uye kupinda muchiropa umo inogona kuputswa uye kubviswa kubva mumuviri. Kana yako HDL yakakwirira (60 mg / dl kana yakakwirira inonzi inofadza kune varume nevakadzi), ngozi yako yekushaya mwoyo kana chirwere chemoyo chiri pasi. Apo HDL yako yakadzika (yevakadzi vasingapfuuri 50 mg / dl, yevarume vasingapfuuri 40 mg / dl), mikana yako yekuve nehutano hwepfungwa kana chirwere chemwoyo ichiwedzerwa.
1. Kurambidza
Zvinyorwa zvinonyanya kukosha zve monounsaturated fatty acids, izvo zvinosimbisa HDL uye pasi peLDL. Muchidzidzo che2015 chakabudiswa mu Journal of the American Heart Association, kudya imwe avocado pazuva apo kutevera kudya kwemafuta kwakaringana kwakabatanidzwa ne 13.5 mg / dL kudonha muhoterterol yakaipa, kana LDL, mazinga.
Mimwe miviri yezviyero zveropa yakavandudzwawo kune vatori vechikamu vaidya avocado zuva, kusanganisira yega cholesterol, triglycerides, duku DDL, kwete HDL cholesterol, nezvimwe.
Kugadzirira Chirongwa: Mumiririri ane 235 makorikori pamukombe (146 g), saka kugovera chikamu ndicho chinhu chinokosha. Kune imwe "yakanaka" yeCalifornia-style ", edzai ½ yemavodhadhi ne lettuce, tomato, uye anyanisi mune zvakasvibirira, zviyo zvakakwana pita. Wedzera chidimbu chemononi uye imwe yepuniko ye flavored hummus (horseradish, mandimu, kana garlic) kwechikwata chakawedzerwa.
2. Antioxidant-Rich Foods
Chidzidzo che 2016 chakabudiswa mupepanhau Nutrients chakaratidza kuti mishonga ye antioxidant-yakawanda yakawedzera HDL mazinga maererano ne triglycerides. High antioxidant foods inosanganisira chokoti yakasviba, maabriji, beet, machupuru kabichi, mazambiringa matsvuku, kare, sipinashi, tsvuku tsvuku tsvuku, nemimwe michero yakaisvonaka uye miriwo.
Kugadzirira Chirongwa: Kuda kweHDL-kukurudzira, kudya kwe-antioxidant-fuma yekudya, edza kugadzira smoothie ine mabriries, kare kana sipinashi, avocado, uye kwete mukaka wemukaka wakadai semukaka wemamondi.
3. Niacin-Rich Foods
Niacin (vitamini B3) inofanirwa kubvisa cholesterol mukugadzirwa mumuviri. Kunyange zvazvo niacin muhuwandu hwemishonga yekuwedzera inoratidzika kuva inobudirira pakuwedzera HDL, inogona kuva nemigumisiro yakadai sekusvetuka, kuchenesa, uye kuora musoro, saka iwe unogona kufunga kufunga kuwedzera kwezvokudya pane zvekudya kwako kutanga.
Niacin inowanikwa mukukwirira kwakawanda mu crimini mushroom, chicken chifu, halibut, tomato, romaine lettuce, inowedzera chingwa, uye zviyo.
Kugadzirira Tip: Yakagadzirwa crimini mushroom inofadza inobatsira chero kudya kupi zvayo. Iwe unogonawo kuisa ganda uye kushandisa sekunakidza kuzadza kwekuku kana yehove kabobs.
4. Oatmeal
Ongororo dzakawanda dzekutsvakurudza dzakaratidza kuti nguva dzose kushandiswa kweaats kubatsira pakuderedza chilesterol yakazara uye LDL ("bad" cholesterol), asi haisi kuderedza yako HDL cholesterol.
Kugadzirira Tip: Kuwedzera sinamoni pasi uye ½ imwe yemadnuts (7 shelled halves) inogadzira kudya kwemaawa yepamusoro kunyange kunyanya mwoyo.
5. Fatty Fish
Bhuku ra2014 rakabudiswa mumagazini rinonzi PLoS One rakawana kuti kudya kunovaka muzvokudya kusanganisira hove, kunyanya hove dzehove, yakawedzera hukuru hweHDL particles, iyo inogona kubatsira kugadzirisa kwekutengesa kwehutera mumutumbi wose. IAmerican Heart Association inokurudzira kudya hove kanenge kaviri pavhiki, zvikurukuru marudzi ane omega-3 mafuta, akadai salmon, trout, uye herring. Basa rinoshandiswa rinofungidzirwa maoriki matatu akabikwa.
Kugadzirira Tariro: Aammond yakagadzirwa yakagadzika, inowedzera, omega-3s kune chero hove yehove.
Ramba uchifunga kuti kuchinja kwezvokudya kunofambidzana nemararamiro ehupenyu hwehutano hwakanaka hwehushutera. Basa reAerobic, kuora muviri uye kudzivisa kusvuta zvose zvinokonzera kukwirira kweHDL cholesterol . Yeuka kuti kuchinja kwakasiyana-siyana kuduku kunogona kuwedzera kusvika kuhukuru.
> Sources:
> Andon, Mark B., Anderson, James W. State of the Art Reviews: The Oatmeal-Cholesterol Connection: 10 Makore gare gare American Journal of Lifestyle Medicine 2008 2: 51-57.
> Migumisiro Yese Mbeu, Hove uye Bhiribheri paSerum Metabolic Profile uye Lipid Kudhinda Mapurotini Mabasa: A Randomised Trial. PLoS One . 2014 February.
> Kim K, Vance TM Chun OK. Greater Total Antioxidant Capacity kubva Kudya uye Zvimwe Zvokudya Zvinosanganiswa neA Lessro Atherogenic Blood Profile muUnited States Adults. Nutrients. 2016 January.
> Li Wang, Peter L. Bordi, Jennifer A. Fleming, Alison M. Hill, Penny M. Kris-Etherton. Migumisiro yeFatate Fat Kudya uye uye Pasina Mumiririri pa Lipoprotein Nhamba Nhamba, Kukura uye Zvidzidzo muWorldight and Obese Adults: A Randomized, Controled Trial. Nyaya yeAmerican Heart Association. 2015 January
> IAmerican Heart Association's Diet uye Lifestyle Recommendations. 2015 August.
> Mayo Clinic Staff. Niacin inogona kusimbisa 'zvakanaka' cholesterol. 2014 August.