Mafuta Ounosarudza Kubika Nawo Unogona Kubatsira Chengetedza Cholesterol Yako Mukuona
Paunenge uchigadzira zvekudya zvako zvinokonzerwa ne-cholesterol, unogona kunge usingafungi mafuta akawanda okubika, asi vanogona kuita kusiyana kwakanyanya sezvauri kubika.
Kuzviitira iwe pachako, zvinopesana nokudya zvokudya zvakagadzirwa zvakanaka, ndeimwe yenzira dzakanakisisa dzekutarisa huwandu hwecholesterol nemafuta mukudya kwako, inodaro vatsvakurudzi.
"Chinhu chinonyanya kukosha [chekudya cholesterol nemafuta] ndeyevanhu vanotenga zvokudya uye vasingabiri," anodaro Anne Nedrow, MD, anosanganisira purofesa wemishonga kuOregon Health uye Science University muPortland.
"Vazhinji vekuAmerica vanongoda kudya mafuta mashoma ."
Asi kunyange kune vanogadzira ruzivo, misi yakasiyana-siyana yeklesterol uye mafuta - pamwe nemhando dzakasiyana dzemafuta - inogona kunge ichidengenyeka. Uye utano hwehutano huri pamavara emafuta okubika nemimwe midziyo yezvokudya hazviiti kuderedza kudengenyeka.
Mafuta uye Mafuta Anomutsa Cholesterol
Mafuta mana makuru emafuta anowanikwa muzvigadzirwa zvezvokudya ane mafuta akazara, mafuta anonzi polyunsaturated, mafuta anonzi monounsaturated uye trans-fatty acids, anowanzotumidzwa se " trans mafuta ".
- Mafuta anogutisa anowanzosimba pakushambidzwa kwekamuri (funga tsvimbo yehotela). Mafuta anogutsa anowanikwa munzvimbo dzinopisa mafuta (mafuta emichindwe, palm palm kernel mafuta uye kokonati mafuta), cocoa bhotela, mafuta egorosi, mafuta echingwa, butterfat, mafuta enyama uye Pacific salmon mafuta.
- Trans mafuta inogadzirwa nemafuta anokonzerwa nekuwedzera hydrogen kune yemafuta yemafuta; zvinoshandiswa muzvokudya zvakagadzirwa zvakashambadzirwa kuchengetedza kunatsa uye kuwedzera hupenyu hwemararamiro ezvokudya izvi. Unogona kuvatsva pazvinyorwa zvekudya nekutsvaga mazwi "zvishoma hydrogenated mafuta." Iyo inoshandiswa panzvimbo yeimwe mafuta yakazara nokuti inodhura.
Yakazara uye inotengesa mafuta ndiyo inonyanya kukosha kwekudya cholesterol - zvose zvemafuta aya zvakabatanidzwa nechirwere cheshuga, chirwere chemoyo, chirwere chemweya uye mamwe mamiriro. Trans fat yakaipa zvikuru, sezvo inokwidziridza maitiro e "akaipa" LDL cholesterol uye kuderera mazinga e "akanaka" HDL cholesterol.
Dr Nedrow anofungidzira kuti mafuta akazara anowanzoita 11 kusvika ku12% yemakori muzvokudya zvekuAmerica.
IAmerican Heart Association (AHA) inorumbidza kuti chiyero ichi chinofanira kunge chiri pasi pe7%. IA USDA inokurudzira kugadzirisa mafuta akazara kusvika kune 10% yezvokudya zvose, kuburikidza nokuisa mafuta akazara (sezvakaita mafuta) namafuta asina mafuta (semafuta emuorivhi).
Zvokudya zvakawanda zvinoshandiswa zvinokwidzika zvakanyanya zvezvakawanda uye zvemafuta. Vanokanganisa, makiki uye zvinhu zvekutengesa zvakagadzirwa zvakagadzirwa, zvakadai sechingwa, pie nekeke zvinowanzozara nemafuta akakwirira emafuta aya.
The Oils and Fats That Down Cholesterol
Pamusoro peflip side, mafuta asina zvinyorwa , zvakadai samafuta monounsaturated uye polyunsaturated, anogona kubatsira kuderedza chesteteroli, kunyanya kana inoshandiswa panzvimbo yefuta yakazara. Aya mafuta, akadai segorosi nemafuta emuorivhi, anowanzotora mvura pashizha.
- Mafuta asina kuwanikwa anowanikwa mukudya, zvakadai semiti, mbeu, maorivhi uye avocados. Kubika maori anogadzirwa kubva kune aya mabhuku ndiwo akachera kukubika nemoyo wako. Ita mafuta emuorivhi-based based salad, uye shandisa peanut kana mafuta e-canola kuti ushandise nyama, huku nemiriwo.
Margarines uye zvokudya zvakafanana zvinopararira zvinogona kusiyana zvakanyanya muzviyero uye mhando dzemafuta zvavari - uye hazvirevi kuti hutano hwakanaka kupfuura bhotela. IAHA inokurudzira kushandisa ma margarini anongoronga mafuta emafuta emvura semugove wekutanga pane iyo yakanyorwa, uye iyo ine zvisingasviki maviri magamu emafuta akazara pasi pepuniki.
Ziva, zvakadaro, kuti kushandisa chero ipi zvayo yekubika mafuta nemafuta - kunyange mafuta ane utano uye zvigadzirwa - zvinogona kuwedzera yakawanda yakawedzerwa koriori, zvichiita kuti uwane kuwedzera. Mafuta ose anowanzo ane zvakapetwa kaviri ma koriori e-carbohydrate kana mapuroteni.