Anenge makore makumi maviri adarika, mazai ekudhawa akaodzwa mwoyo nevatapi vezvehutano nekuda kwehupenyu hwavo hwepamusoro. Chaizvoizvo, chirongwa chacho chaiva chokudya mazai matatu kana kuti pasi pevhiki, uye kwete 300 mg yehutachilori pazuva. Nemhaka yokuti yega, yakasimba, mazai makuru, ane mazana 210 mg yehutera, yakakodzera muzai muurongwa hwekudya hwezuva nezuva hwakanga hwakaoma pasi pemitemo iyi.
Zvisinei, apo zvidzidzo zvakasiyana-siyana zvakazoitwa zvichizoongorora kuitika kweii kushandiswa kwehushutoriol, yakawanikwa kuti mazai voga haabatsiri pakuita kuti high cholesterol ive nevanhu vane utano hwakanaka. Kutaura zvazviri, kudya mazai ezuva rimwe hazvina kukonzera cholesterol muvanhu mune zvakawanda zvezvidzidzo izvi.
Zvakaitwa nevatsvakurudzi ndezvokuti vanhu vakadya mazai zvakare vakadya bhakoni, ham, nyama yakatsvuka, boroti, masiki, uye zvimwe zvezvokudya izvo zvakakwirira mumafuta akazara uye mafuta anotengesa - izvo zvose zvinogona kuita kuti kuwedzerwa kunetseka uye kuwedzera ngozi yako yekusimudza mwoyo yehutano kana ikapedza nguva refu.
Maitiro Evanhu Anopindura Sei Kuongorora?
Zvichigoverwa zvidzidzo izvi, masangano akawanda ehutano - kusanganisira American Heart Association - akaregeresa mazano avo ekare okudya mazai matatu evhiki. Mazai - kunyanya yolk-angave akakwirira mucholesterol, asi anowedzerawo mamwe mishonga ine utano.
Izvo zvipfuma zvepuroteni, zvine zvinyorwa zvinokosha zveamino acid zvinoda muviri wako. Mukuwedzera kune mapuroteni, mazai anewo mavitamini akawanda, mineral, uye mafuta inonzi molecule inonzi lecithin, iyo inobatsira pakutakura uye kushandisa mafuta mumutumbi. Zvinyorwa zveMagariro 2015 kubva kuAmerican Expert Advisory Council zvakare zvichishandura mazano avo ekuderedza zvigadziriswa zvekudya kwepamusoro cholesterol yakafanana namaza anongokwana cholesterol yavo.
Zvisinei, kana uine chirwere chepfungwa , zvakanyanya kukwirira, kana kuti une chirwere cheshuga, unofanirwa kutaurira mushandi wako wehutano usati wawedzera mazai pane zvekudya zvezuva nezuva. Zvidzidzo zvakaratidza kuti vamwe vanhu, vakadai sevanhu vane chirwere cheshuga, vanogona kunge vari pangozi yekutapura chirwere chemwoyo kana vakadya zvakawanda zvakakura zvekudya zvekuleseteroti, zvakadai samazai. Muchiitiko ichi, mutengi wako wehutano anogona kuvharidza huwandu hwehushani hwehushuga kana mazai aunodya zuva rega rega.
Kune nzira dzakawanda dzekuwedzera hutano hwakanaka hwemazai muhutori hwe-lipid-loweirng, kusanganisira:
- Tarisa kuti unogadzirira mazai ako sei. Iwe unogona kudya mazai ega kana kusanganisa mazai ako nemishonga mitsva kana mbeu yose, panzvimbo yezvokudya zvakakwirira mumafuta akazara kana shuga. Panzvimbo pehutura, shandisa mazana emafuta emuorivhi kana mafuta e-canola kugadzirira mazai ako. Kana iwe uchida kuwedzera tambo kune yehari yako yewaini, shandisa zvinonhuwira panzvimbo yemunyu.
- Idya mazai muhuwandu. Kunyange zvazvo zvidzidzo zvakaratidza kuti rimwe diki zuva harina kukosha kwakakosha kwehushutoriol, hapana zviongorori zvakakwana kuratidzira mishonga yehutano yekudarika kupfuura imwe yai pahutano hwemoyo wako. Mazai anotarisa kune yako zuva rega caloric kudya, zvakare.
- Kune dzimwe nzira dzekudya mazai. Kana iwe uchida kuisa mamwe mazai ehumwe hukuru hukuru, utano huya wehupenyu pasina huwandu hwekuwedzera kwekoriori uye mafuta ezvokudya zvako, iwe unogona kushandisa inotsiva yei panzvimbo panzvimbo. Uyezve, iwe unogonawo kubvisa zvakanyanyisa iyo yakachena yolks kubva muzai, uchishandisa mazai ega chete kugadzirira ndiro yako.
Sources:
Mharidzo yezano kune Munyori wehutano neHuman Services uye Munyori weZviyo: Scientific Report yeChipatimendi Chekuona Nemazano e2015. > Inowanikwa paIndaneti: https://health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Diary-Guidelines-Advisory-Committee.pdf . Yakasvika 28 October 2015.
Hu FB, Stampfer MJ, Rimm EB, et al. Inofanirwa Kudzidza nezvekushandisa Egg uye Njodzi Yezvirwere Zvepfungwa muvarume nevakadzi. J Am Med Asso 1999; 281: 1387-1394.
McNamara DJ. Iyo makore makumi mashanu kugadziriswa kweii. Nutrients 2015; 7: 8716-8722.