Munguva yakapfuura, takadzivisa mazai, zvikurukuru mazhenje eai nekuda kwekukwirira kwepurolesterol yavo. Zvisinei, kufunga uku kwakachinja. Ichokwadi, iyo itsva Dietary Guidelines yeAmerica yakasimudza mazano ekugadzirisa cholesterol yezvokudya kwete kudarika 300mg / zuva.
Nhungamiro iyi inoti: "Uchapupu hunowanikwa hunoratidza hukama hunofadza pakati pekudya kwekudya chekuteterol uye serum cholesterol ... cholesterol haisi muviri wekushushikana nekudarika."
Asi, apo isu tisingafaniri kutarisa pane cholesterol yezvokudya, tinofanira kutarisa kudya kwezvakazara uye kutengesa mafuta muzvokudya zvedu. Izvozvi marudzi maviri emafuta anogona kuwedzera yakaipa cholesterol (LDL). Uye kukwirira kweLDL muropa kunogona kutungamirira kune atherosclerosis (kuoma kwemariti) uye kuwedzera kungozi yezvirwere zvemoyo.
Zvokudya zvakakwirira mumafuta akazara zvinosanganisira:
- Zvokudya zvakagadzirwa sezvinonzi bhakoni nemaseseji
- Mafuta akakonzera kupisa zvakadai seblogna uye salami
- Mafuta ehupfu hwakatsetseka, zvakadai, nenyundo, pasi penyuchi, nemafuta emukadzi
- Zvokudya zvakabikwa
- Mafuta ane mafuta akazara semukaka wose, jisi, bhotela
Zvokudya zvakapfuma mumafuta anotengesa zvinosanganisira:
- Sweets yakagadzirwa sezvakaitwa pie, cookies, keke, frosting
- Mvura yakadzika yakabikwa zvakabikwa
- Margarine uye inopararira ine chikamu che hydrogenated mafuta
- Zvokudya zvine chikamu chemahydrogened mafuta
- Zvokudya zvezvipfuwo nemichero yekurairi
IAmerican Heart Association inokurudzira kuti vanhu vakuru avo vanozobatsirwa nekuderedza LDL yavo cholesterol vanofanira:
- Deredza mafuta akazara zvakasara kupfuura mashanu kusvika matanhatu kubva muzana emakoriyoni ose. Kune mumwe munhu anodya 2 000 makorikori pazuva iro rinoda kusvika 11 kusvika ku13 gramu yemafuta akazara.
- Deredzai chikamu chemazana emakoriyori kubva kune mafuta anotengesa .
Zvokudya zvinovaka muviri Zviri Mukati maEki
Rimwe rimwe dhi guru (rakazara nejinki) rine:
- 80 makoriori
- 5.8g mafuta
- 1.8g mafuta akazara
- 216mg cholesterol
- 80mg sodium
- .4g carbohydrate
- 0g fiber
- 4g shuga
- 7.3g protein
Mafuta ose akazara anogara mu yolk. Nezvo izvo zvataurwa, kunyange dai iwe uchingodya imwe yolk zuva, iwe haungarambi uchinge uchinge uchinge wadya 11 kusvika 13 gm emafuta akazara.
Kunze kwehuwandu hwemafuta, iyo yolk yeii ndiyo inowedzera mishonga yakawanda, ine vitamini D, inokosha mafuta acids, uye mapuroteni. Mazai anowanzoperera mumakinhydrates zvakare.
Kudya re modified, low lower carbohydrate diet kunogona kubatsira kugadzirisa shuga yeropa. Paunenge uchidya mazai, kuenzanisa mafuta akazara kuburikidza nekufungisisa zvauri kudya nazvo uye uye zvimwe zvipi zvekudya zvawakadya zuva iroro. Somuenzaniso, panzvimbo yebhakoni nemazai ane hash browns, sarudza broccoli, mazai, uye avocado omelet nechingwa chakakwana chezviyo.
Heano mamwe mazano makuru mazai:
5 Zvine Zvinofadza uye Zvine Utano Zvikamu Zviduku Zvokudya Zvokudya Zvokudya
Chirwere cheshuga Chikafu chekudya
Nzira Yokugadzira Frittata
> Sources
> Scientific Report yeChipatimendi Chekuongororairo yeDare Rinotungamirira 2015. March 30, 2015. http://www.health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Diary-Guidelines-Advisory-Committee.pdf
> American Heart Association. Ziva Mafuta Ako. March 30, 2015. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp
> National Institute of Health. Vitamin D Chokwadi Chinyorwa. March 30, 2015. http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/