Dzimwe nguva, zvakanyanya cholesterol zvokudya hazvingatauri zvakananga pane zvakanyorwa.
Kana zvasvika pakutsvaga yakakwirira cholesterol , hazvisi nyore nguva dzose sekuverenga iyo zita. Zvokudya zvinokosha mavaraira zvinofanira kugara zvichirondedzera cholesterol, mu milligram (mg), kuburikidza nekushanda. Asi zvokudya zvakawanda zvaunotenga hazvive nemazita ezvokudya, zvakadai semhuka zvakatengwa kubva pamusi. Ichi chinyorwa chichajekesa kuti ungawana sei cholesterol yakadyiwa, ine kana isina bhokisi.
Kunzwisisa Cholesterol
Kunyange zvazvo cholesterol yakawana rap yakaipa, haisi iyo yakanganisa iyo yakaitwa kuva. Muviri wako unoda cholesterol, uye chiropa chako chinopa anenge 1000 mg yezvinhu zuva rega rega.
Pamusoro pekushisa kweklesterol inoumbwa nemuviri, tinowanawo cholesterol kubva kune zvigadzirwa zvemhuka. Somuenzaniso, mishonga yemakaka, nyama, hove uye mazai evha ane cholesterol. Zvokudya zvakawanikwa zvachose kubva kumiti, zvakadai semiriwo, michero, uye mbeu, hazvina cholesterol.
Yakave yakarongedzwa muganhu we 300 mg wekodetoriro zuva nezuva yakasimudzwa muma 2015 - 2020 Dietary Guidelines kuAmerica. Vakabvisa urongwa uhwu, vachiratidza uchapupu husina kukwana kuratidzira ukama pakati pekudya kwekudya cholesterol uye ropa rako rekutsvaira.
Kuverenga Zvokudya Mavara
Vanachiremba vanogona kukurudzira cholesterol-dzisingatariswi kudya kwevarwere vane zvakakosha cholesterol maitiro uye anozivikanwa nehutano hwemoyo uye dzimwe nguva kune avo vane ngozi yakawanda yehutano hwehutano.
Kuti uite kudya kwakadaro, zvinokosha kuti uverenge mabhii ekudya pane zvekudya usati wadya.
Chinyorwa chega chega chekudya chinofanira kusanganisira mamiriyoni echolesterol pakushanda. Usakanganwa kutarisa ukuru hwekushumira zvakare. Dzimwe nguva michina inogona kuoneka yakaderera mucholesterol, asi kana uchinge uchinge uchinge uchinge wakakurudzirwa kushandiswa pane imwechete, iwe unogona kugumisa kudya zvinowedzera cholesterol kupfuura iwe waida.
Iwe unogona kuvhiringidzika nezvikamu zvakabatanidzwa pane zvinyorwa, zvakanzi se "% yehuwandu hwezuva nezuva." Kukosha kwezuva nezuva - kana kuti zuva rimwe nerimwe kukosha-ndiyo nguva yeA USDA yezvokudya zvezuva nezuva, zvichienderana ne 2,000-calori yekudya. Nokuda kwekushandiswa kweklesterol, yepcentage yakavakirwa pamusoro wezuva nezuva we 300 mg.
Zvokudya Pasina Mavara
Zvimwe zvokudya muchitoro hazvina mavara-zvakadai semichero nemiriwo - asi izvi hazvina cholesterol. Kune zvimwe zvigadzirwa, USDA inochengetedza zvinyorwa zvekudya zvinoshandiswa. Iyi database inopa cholesterol mukati mezvokudya zvakawanda zvakasiyana. Zvose zvaunofanirwa kuita ndezvokushandisa izwi rekutanga, se "turkey," uye pfugama pasi kusvikira uwana bhakoni yekotori yawakarayira. Zvadaro, unogona kuwana ruzivo rwemutengo wose, kusanganisira cholesterol, nokuda kwezvokudya zvaunotarisa kumusoro.
Ko Zvakadini Mafuta?
Mukuwedzera pakucherechedza cholesterol yezvokudya zvako, iwe unoda kunge uchida kuchengeta mabhesi pane mafuta akazara uye mafuta.
Maererano ne USDA, mafuta akazara anokwanisa kusimudza "zvakaipa cholesterol" kana kuti pasi-density lipoproteins (LDL); iyi ndiyo arteri-kuvhara zvinhu zvinogona kutungamirira kumarwadzo emwoyo kana kurohwa . Trans mafuta anewo akabatanidzwa pakuwedzera kweLDL mazinga uye akaderedza HDL mazinga. IA USDA inokurudzira kuregererwa kunokonzera mafuta uye kutengesa zvakanyanya.
Mafuta asina kushandiswa , zvisinei, anogona kuva akanaka kumuviri. Maererano neDADA, mafuta akawanda ari mukudya kwako anofanira kubva kune mafuta asina kuwanikwa. Mbeu, nutswe, uye hove ndiyo dzose dzakasununguka dzemafuta ane utano hwakanaka, asina kutengesa.