Tsvaga Inofanirwa Kudini Mhuka Dzinofananidzwa neMoyo Yeutano
Kana uri kuedza kuderedza cholesterol zvakasununguka, ungada kuongorora zvimwe zvezvokudya zvinozivikanwa zviripo. Zvirongwa zvekudya zvakakurumbira zvinowanzotarisa pakurema-kutyisa simba. Asi zvinodyiwa izvi zvinogonawo kuva nechinokonzera cholesterol yakazara uye "yakaipa" cholesterol (LDL), maererano naBonnie Liebman, mutungamiriri wezvokudya kuWashington-based Centre yeScience muHurumende, sangano rezvidzidzo rakasununguka-based watchdog.
Apo pavakabvunzwa kuti vaone kukosha kwecholesterol-kukwanisa kuderedza zvirongwa zvakasiyana-siyana, Liebman vanoti chero bedzi zvichitevedzwa zvakanyatsogadzirwa, mishonga yeMediterranean , South Beach, uye TLC ingangoita basa rakanakisisa. Anoti kudya kweSouth Beach kunogona kuita "pfungwa huru" nokuti zviri nyore kutevera. (Rimwe dambudziko guru kune chero kudya kune kukwanisa kumira nayo.)
Heino kuongorora kwakakurumidza kwezvirongwa zvakakurumbira zvinoverengeka uye zvichida zvinokonzera cholesterol mazinga.
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Zvokudya: Mafuta mashoma (kusanganisira Ornish naPritikin)Zvinosanganisira: Zvidimbu zvakaderera zvezvokudya zvine (iwe unazvo) zvakaderera zvakakwana mumafuta ose uye sodium uye zvakapfuma mu-zviyo zvegoroga-ega, michero, miriwo, uye maruva.
Kudya kwaOrnish kunobvumira zviyero zvisingaverengeki zvemichero, zviyo nemiriwo, uye kuwandisa kwemiti yakasviba yemafuta nonfat. Zvisikwa zvemarudzi ose, mafuta, nuts uye shuga zvinorambidzwa.
IPritikin kudya chirongwa chinosanganisira zvakawanda zvakakanyiwa marhydrates (oats, rice rakasvibirira), mishonga yemashizha (mbatata, yams) uye zvishoma zvishoma zvakanatswa mbeu (pasita, chingwa chakachena). Urongwa uhwu hunosimbisawo mishonga yakakangwa uye yakagadzirwa nemafuta e-calcium-rich (nonfat mukaka kana yogurt) asi haabvumi kupfuura imwe kushumira nyama kana hove zuva rega rega.
Nutritionist inotora: Izvi zvinodhaka zvakaderera mumafuta akazara , izvo zvakakosha cholesterol mazinga. Asi iyo yakadzika-mapuroteni anogadzirisa zvinetso nokuti dieter inofanira kudya ma carbohydrate akawanda kuti awane mari. Izvi zvinogona kutungamirira kumukwiriro we triglycerides , rudzi rweku cholesterol inosungira puroteni muropa kuumba LDL.
"Ikoko kunoratidzika kuva nechinetso ne carbs uye triglycerides," anodaro Liebman, achicherechedza kuti "hapana tsanangudzo yakajeka nei, kunyange iyo American Heart Association [yakurudzira vanhu kuti varege kutevera kudya kwakaderera kwemazuva akawanda] chikonzero. "
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Zvokudya: VegetarianZvinosanganisira: Vegetarianism inogona kukonzera kuvhiringidzika nekuda kwekusiyanisa kwayo. A vegan kana wekudya zvinodyara zvinomera zvinogadzirwa nemichero, zvakadai semiriwo, zviyo kana mbeu (mbesa dzakaomeswa uye peas). Acto-vegetarian inodya zvakare cheese uye mamwe marisi, uye an ovo-zvinomera anowedzera mazai kuchanganidzana. Mumwe wemiti wezvinomera haadyi nyama yakatsvuka asi anodya hove uye huku pamwe chete nemichero yezvirimwa, mishonga yemisi, uye mazai.
Nutritionist inotora: "Handifungi kuti ndinogona kutaura kuti izvi zvinokanganisa sei cholesterol," anodaro Liebman, "nokuti zvinoenderana nezvino muzvokudya zveumwe munhu.Kana zvakatakurwa nemazai, chezi, uye mukaka, hazvingaderedze cholesterol zvachose .
"Kana vakasarudza mafuta mashoma ezvokudya izvi, vachawana dhesi muzvikamu zveLDL [" cholesterol yakaipa "], asi [iyo] inogona kusimudza triglycerides yavo," anowedzera kudaro. "Vazhinji vezvokudya vanodya kudya kwakanaka nemichero, miriwo, zviyo zvakakwana uye nyemba, asi hapana chivimbo."
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Zvokudya: MediterraneanZvinosanganisira: Kutumidzwa kwekudya kwechigarire kwenyika dziri kumhenderekedzo yeGungwa reMediterranean, chirongwa ichi chinosanganisira zvakawanda zvezvibereko nemiriwo uye mafuta ane utano husina kuchena, akadai samaorivhi. Ichi chikafu chinosanganisira zvikamu zviduku zvevungu uye kushandiswa nguva dzose kwehove dzine mafuta, zvakadai sa tuna, salmon, uye mackerel. Nyama yakatsvuka nemamwe mabhuku emafuta akazara, zvakadai searoro inodziviswa.
Nutritionist inotora: "Izvi zvakanaka kune cholesterol," anodaro Liebman, "chero bedzi vanhu vasingafungi kuti izvo zvavanodya pane zvekudya zvavo zvekuItaly zvavanofarira ndezvokudya zveMediterranean zvekare." Fatty hove, mafuta omuorivhi, uye mafuta e-canola vose vakapfuma mu omega-3 fatty acids, iyo inogona kubatsira kuderedza "yakaipa cholesterol," asi Liebman anorayira kuti usanyanya kuwedzera mafuta ane utano nokuti mafuta akawandisa mumakirori.
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Zvokudya: Carb-Cutting (kusanganisira Carb-Buster, Atkins, South Beach uye Zone)Zvinosanganisira: Kudya-carb kudya kunokakavara nokuti inotambisa kupedza mapuroteni akawanda, kusanganisira nyama tsvuku, iyo yakakwirira mumafuta akazara uye inogona kukonzera cholesterol mazinga.
Mhando mbiri dzekutanga (Carb-Buster neAatkins) dzivisa ma carbohydrates chero ipi zvayo, zvingave nyore (yakagadziridzwa chingwa, chena jisi, keki, maokie) kana yakaoma (mbeu, michero, nemiriwo) carbs. Zvokudya zveSouth Beach uye Zone zvinosimbisa mapuroteni asi zvinorega zvishoma zvishoma zvakanyanya carbs.
Nutritionist inotora: "Chero bedzi uchirasikirwa, kunyange chikafu chakakwirira mumafuta akazara zvingangodaro hachizosimudziri cholesterol yako," anodaro Liebman. "Asi chikafu chinoita sechinyanya kunzwisisika ndeche South Beach, iyo inobatsira kubvumira zvishoma carbs pasina kubudisa cholesterol. Kudzorera carbs nemafuta asina kuwanikwa uye mapuroteni kunogona kunge iri nzira yakanakisisa yekudzivisa chirwere chemwoyo."
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Zvokudya: Dietary-Guideline Based (kusanganisira MyPlate and TLC)Zvinosanganisira: MyPlate ndiyo inotora USDA yeMyPirramid. Inokurudzira vanhu kuti vaite hafu yekaplate michero nemiriwo, zvishoma zvishoma nechechina cheplateti yeplate uye zvishoma kudarika chikamu cheplate yakazara zviyo. Nokukurudzira michero, miriwo, uye zviyo zvakakwana, kudya kunogona kuve kwakakwirira mucholesterol-kuderedza fiber. Sezvo iyo inokurudzirawo kusarudza kudonha kwemafuro emhuka, pamwe nehove kaviri vhiki imwe neimwe, chirongwa chinoita kuti vanhu vasarudze mafuta akawanda.
The Therapeutic Lifestyle Changes (TLC) kudya kunokurudzirwa neNational Cholesterol Education Program yekubatsira zvakananga cholesterol kune avo vane chirwere chepfungwa kana kubatana nehuwandu hunokonzera njodzi dzinosanganisira high cholesterol. Zvokudya zveTLC zvinokurudzira kusvika maawa mashanu pazuva rekuonda nyama, huku, kana hove, uye zvizhinji zvezvibereko, miriwo, zviyo uye mazai emakaka akawandisa-mafuta asi ichidzivirira cholesterol kudya kusvika kudarika 200 mg pazuva (somuenzaniso, imwe yei yolk ine anenge 213 mg).
Nutritionist inotora: "TLC inonyanya kujekesa, iyo inoderedza mafuta akazara uye mafuta ," izvo zvinogona kuita kuti kuve nekukwira kweekulesterol.