Uchinyanya kunetseka pamusoro pekushandiswa kwecholesterol mumwana wako kana mudiki? Iwe hausi woga. Vashandi vezvokurapa vakacherechedza kuwedzera kunonetsa kwekushandiswa kweklesterol muvanhu vaduku mumakore achangobva kupfuura, zvichienderana nekuwedzera kwekuwedzera kuneta muAmerica.
High cholesterol madiki muvanhu vaduku ndeyekuti vanokwanisa kuisa danho rehupenyu hwehutano hwehutano, kusanganisira kuwedzera kwechirwere chepfungwa, kuora mwoyo, kana kurohwa .
Zvokudya Zvinomutsa Cholesterol
Haisi kungova cholesterol chete yezvokudya inofanira kudziviswa kuderedza cholesterol yakawanda yevana nevechiri kuyaruka, inotaura Suzanne Rostler, MS, RD, LDN, chiremba wezvokudya zvakanyoreswa mumusangano wega muWellesley, Massachusetts, uye munyori webhuku rinonzi Ending Kurwisana Kwezvokudya .
Zvinotonyanya kukosha, anodaro Rostler, ari kutarisa izvo zvikafu zvako-uye zvevana vako-kudya kune mafuta akawanda. Mafuta anogutisa ane huwandu hukuru pane cholesterol yako pane zvinokonzera cholesterol muzvokudya. Inowanikwa munyama (kunyanya nyama yakabikwa), ganda rekuku, uye mukaka wakazara-mafuta, kusanganisira cheese uye mafuta. Trans mafuta, chimiro chemafuta chinowanikwa mune zvekutengesa zvakagadzirwa, zvinonyanya kuipa nokuda kwecholesterol yako: inoderedza HDL, "yakanaka" cholesterol, uye inosimudza LDL, "cholesterol" yakaipa.
Zvokudya Zviri Muzasi Cholesterol
Mukuwedzera pakuderedza mafuta ane mafuta, kune zvakawanda zvekudya iwe nevana vako vanogona kuwedzera pane kudya kwako kunobatsira kuderedza cholesterol.
Izvi zvinosanganisira michero, miriwo, zviyo zvose, uye nyemba, iyo iyo yose yakanaka yakabva kune fiber-chimwe chikamu chezvokudya zvinogona kubatsira kuderedza cholesterol isina kunaka. Mafuta anopa utano, kunyanya, omega-3s , uyewo anobatsira kuderedza "zvakaipa" LDL cholesterol. Dzorera bata nekanola kana maorivhi; Sarudza hove pane nzvimbo yakatsvuka nyama imwechete kamwe pavhiki; shandisa nut butter kana avocado pachigunwe.
Zvingaitwa nevabereki
Apo uri kuedza kuwedzera cholesterol-kuderedza zvokudya uye kuderedza zvakare pane zvekudya zvinokonzera cholesterol, inobhadhara kuronga. Iva nehutano hwakanaka huripo hwekudya zvinotapira: kutema miriwo mberi kwenguva kuitira kuti vakagadzirira kubata-uye-kuenda. Ramba uine hutsika husina mafuta maGriki echigasi paruoko: inoita nheyo ine utano yezvibereko kana yemiriwo. Mitsara yezvokudya zvinotapira sezviputi uye zvipfeko zvinogadzirwa nemafuta akacheneswa; kunononoka kunopedza zvokudya zvehutano zvakakwana.
Yeuka kuti vana vezera ripi neripi havafanirwi kukurudzirwa kuti "vadye" kana kutevera chiitiko chekudya chakakosha kunze kwekuti vataurirwe kuita saizvozvo nachiremba.