Kudzora Mamiriro Ezvinhu Aviri Kupfuura Zvokudya Zvako
Kana iwe wakamboonekwa kuti une zvose zvepamusoro cholesterol uye rudzi rwechipiri chirwere cheshuga , unogona kunzwa uchinetseka pane tariro yekushandura kudya kwako. Iwe unofanirwa kuziva kuti kune zvakawanda zvinowanikwa kuti ungadya sei nemamiriro maviri aya uye kuti hazvisi zvakaoma sezvamungafunga. Heano matanho matatu ekutanga ekutarisa cholesterol yakakura uye chirwere cheshuga kuburikidza nekudya kwako.
1. Wedzera Fiber
Tanga nekudya mimwe miriwo. Pane chikonzero icho chirwere cheshuga chetachiona chinokurudzira kuzadza hafu yeplate yako nemafuta asina-starchy-vakazara nefiber. Izvo zvakakoshawo mune zvakanaka-iwe-iwe phytonutrients, asi fiber ndiyo inobatsira zvikuru yezvose zvekulesterol uye chirwere cheshuga.
Fibha ndiyo inotengeswa chikamu chezvirimwa. Iwe unodya iyo, inokuzadza iwe, asi haina kuwedzera chero makorikori. Izvi zvinobatsira chirwere cheshuga sezvo vanhu vazhinji vane chirwere cheshuga chechipiri vari kutarisawo kuwanda kwavo.
Simba renyeredzi (iyo inowanikwa mumabhandi, maapulo, oatmeal) rubatsiro mukuderedza "zvakaipa" LDL cholesterol uyewo inobatsira kuchengetedza ropa rekuisa ropa muropa. Zvitsva, miriwo, uye zviyo zvakakwana ndiyo yakanakisisa inobva kune fiber. Unoda kuwedzera huwandu hwefiber iwe unodya zuva rimwe nerimwe zvishoma nezvishoma, kusvika magiramu 25 pazuva kana uri mukadzi; 38 gramu pazuva kana uri murume.
2. Sarudza Mafuta Akanaka Pamusoro Pezvakaipa
Imwe shanduko ine hutano yehuga hwechirwere cheshuga uye yepamusoro cholesterol inoparadzanisa mafuta namafuta aunoshandisa.
Sezvo mutemo wehurumende, unoda kudya mafuta akawanda anonzi monounsaturated (anowanikwa muzvokudya zvakadai semadnuts, avocado, nemafuta emuorivhi) uye kuderedza mafuta akazara (anowanikwa muzvinyorwa zvinokonzerwa nemafuta uye mazai akazara mafuta) nemafuta anotengesa (anowanikwa muzvokudya zvakabikwa uye kubikwa zvinhu).
3. Deredza uremu
Uyu unogona kuva wakaoma, asi kusvika kuhutano hwakanaka kunogona kuvandudza zvose zvehutachiwana hwehutachiwana uye yako yepamusoro cholesterol.
Kurasikirwa uremu kunogona kukubatsira kuti udzikise huwandu hwehutachiona hwemashuga eropa, pamwe nekuderedza yako total cholesterol uye LDL "yakaipa" cholesterol.
Imwe yenzira dzakanakisisa dzokutanga chirongwa chekurasikirwa kwekurema ndeyokutanga kuchengeta rekudya chezvokudya zvezvauri kudya. Nyora nguva yaunodya, uye mari yezuva nezuva kwemazuva matatu (mavhiki maviri uye rimwe zuva revhiki revhiki). Pakupera kwemazuva matatu, ita rako rekuongororwa rinorondedzerwa neanoridzidzira kudya, kana kushandisa purogiramu yepaInternet kuti uone mavhareji emakoriire iwe uri kudya. Iwe unogonawo kudzidza mamwe maitiro, akadai semuwandu wemiriwo uri kudya (kana kuti usingadyi), uye marudzi makuru emafuta mukudya kwako.
Pamwe pamwe nebasa rekuita, kudzora koriori yako yezuva nezuva ndiyo chinhu chinoita kuti uremekedze. Kutevera chirongwa chemugadziro we menu chinogona kuva nzira inobatsira yekuchengeta kudya kwako pasi pesimba. Tanga nekuverenga zvido zvenyu zvezuva nezuva kuti uwane huwandu hwekoriori iwe unoda kushaya kurasikirwa.
Kuchinja Kuduku Kunogona Kusiyanisa
Ramba uchifunga kuti iwe hausi woga. High cholesterol uye chirwere cheshuga ndechimwe chezvinyanya kukosha mune zvehutano pakati pevanhu vekuAmerica. Unoda kuita shanduko yezvokudya zvishoma nezvishoma, fadza iwe pachako nokuda kwekuchinja kwakanaka kwaunokwanisa kuita, uye iva nechokwadi chekutaura kune chiremba wezvechiremba mazano.
Cherechedza kuti kune marudzi mazhinji ehuga. Hasi mhando dzose dzinogona kutarisirwa kuburikidza nekudya chete. Iva nechokwadi chekutarisa nachiremba wako nezvematanho chaiwo ekutarisa mamiriro ako.
Sources
> Nezve Cholesterol. American Diabetes Association. http://www.diabetes.org/are-you-at-risk/lower-your-risk/cholesterol.html.
> Cholesterol uye Diabetes. Chirwere cheshuga Canada. https://www.diabetes.ca/diabetes-and-you/healthy-living-resources/diet-nutrition/cholesterol-diabetes
> Chirwere cheshuga, Mwoyo Denda, uye Stroke. National Institute of Diabetes Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/heart-disease-stroke