Paunenge uchitsvaga kudya kwekudya-cholesterol-kuderedza kudya, zvichida iwe unonyanya kufunga nezvekudya nyama shoma yemhuka uye zvimwe zvibereko nemiriwo. Kudya mbeu zvinenge zvichiitika shure kwekuti hazvina zvakawanda kana mafuta. Asi iwe unogona kushamisika kuziva kuti, apo uri kuedza kuderedza cholesterol yako, marudzi emhando yaunodya anogona kuita mutsauko mumigumisiro yako.
Carbohydrates uye Moyo Wako Health
Iwe unoda makhahydrates kuti upe muviri wako nesimba raunoda. Zvisinei, maererano neNational Cholesterol Education Program, kudya kwako kwemaginhaidhini hakufaniri kudarika makumi matanhatu kubva muzana emazana ako ezuva nezuva. Kakawanda karubhaidrodhi muzvokudya zvako zvingasava zvakanaka kune mwoyo wako.
Zvidzidzo zvakabatanidza kushandiswa kwakanyanya kwemakhahydrates kusvika kumazinga akakwirira e- triglycerides (rudzi rwemafuta rakawanikwa mumuviri wose), mazinga akawandisa eHDL, kana "akanaka," cholesterol, uye kuwedzera kuwedzera.
Sezvaunogona kuona, kusarudza nzira dzakanaka dzezviyo kuti udye pa chirongwa chekuchera-kupera chirongwa chekudya chinokosha pakuchengeta cholesterol yako mukati mehutano hwakanaka. Inogona kutobatsira kuderedza cholesterol yako zvishoma.
Ndezvipi Zviyo Zvakanakisisa
Paunenge uchigadzirira kudya kwekudya kwako kwekutsvaira-cholesterol, zvakakosha kusarudza chingwa chose chezviyo, pasta, uye zviyo uye kuti urege kunatswa, kushandiswa kwezviyo, izvo zvinowanikwa muzvokudya zvakaita samao noodles, chingwa chakachena, mafurai, muffins, uye crackers.
Asi izvozvo hazvirevi kuti unofanirwa kutora zvose zvinonakidza kunze kwekudya! Iwe unogona kugadzirira zvokudya zvakasiyana-siyana zvakasiyana uye zvinonaka uye zvinotapira uchishandisa mbeu-ine utano husina kunaka. Heano mamwe mazano anobatsira kuti usarudze hutano hwakanaka hwezviyo kuti uidye nehoterterol-kuderedza kudya:
- Shandura pasta yako yenguva dzose kusvika pasaka-gorosi pasta. Izvo zvipeta zvepasta zvakakosha mune zvekudya zvakakosha kudarika mbeu dzakanatswa uye dzine yakakura ye fiber (kunyanya kusungunuka fiber ) iyo inogona kubatsira kuderedza cholesterol yako.
- Iwe uchiri kudya chingwa chena? Edza kushandura kune-gorosi rose kana zvizere-zviyo zvezviyo. Aya marudzi echingwa akakurawo mune fiber, iyo inogona kubatsira kuderedza cholesterol yako. Iwe unogonawo kuedza zvakaderera-kine-carbohydrate marudzi echingwa, asi iva nechokwadi chekuti unotarisa mafuta uye fibhi zvakagadzirwa pane chikafu chekudya kwekudya usati waita sarudzo yako.
- Zvimwe zviyo zvinogona kuva noutano hwakanaka, zvakare, naizvozvo haufaniri kuzviisa muchero wose wegorosi uye pasta. Wakaedza here kuwedzera mutsvuku, michero se soya uye lentils, uye rizere-zviyo murairi pazvokudya zvako? Izvo zvakanakisisa zvakaderera-mafuta, zvakakwirira-zvinyorwa zvekudya izvo zvinogona kunakidza zvikuru nemidziyo yakawanda. Uye, zvakare, vanogona kukubatsira iwe kutarisira cholesterol yako.
- Cherechedza zvaunowedzera kuzviyo zvako! Kana iwe ukakonzera muto wakawanda-mafuta pamusoro pegorosi yako yose-gorosi, iwe uchabvisa pasta's cholesterol-kuderedza zvikomborero. Iwe haufaniri kudya zviyo zvako zvine utano zvisingafadzi; Ingova nechokwadi chekuchengeta zvinhu zvakaenzana nekuongorora mafuta ane zvinoenderana nemakodhi, anopararira, uye sauces iwe unodya navo.
Sources:
Yechechitatu Gwaro reNational Cholesterol Education Program (NCEP) Gweta reVadzidzisi paKutsvaga, Kuongorora, uye Kurapa kweHome Yakawanda yeCholesterol muVakuru (PDF) , July 2004, National Institutes of Heath: National Heart, Lung, uye Blood Institute.
Whitney E, Rolfes SR. "Kunzwisisa chikafu," 11th ed. Wadsworth Publishing (2007).