Bhari isiri zviyo zvose zvinogona kudyiwa dzoga kana kusanganiswa mune zvekudya zvakawanda. Inoshandiswa zvikuru mumhizha yekuchera uye yekudyisa zvipfuwo, bhari haisati yashandiswa sezvinongova zvokudya zvevanhu. Zvisinei, nekuda kwemigumisiro yaro ine utano, bhari iri kuiswa pamwe nekuwedzera mukudya kwakaringana. Zviongorori zvakaratidza zvakawanda zvakakosha zvehutano zvinokonzerwa nekubatanidza bhari muzvokudya zvako, zvakadai sekuvandudzwa kwehutano hwekudya, nekubatsira mukuvandudzika kwehutachiona hweropa muvanhu vane chirwere cheshuga nehutano hwemoyo.
Zvidzidzo zvenguva pfupi zvakaratidzawo kuti bhari inogona kubatsira pakuchengeta cholesterol yako mukutarisa.
Bhari Riri Kushanda Here?
Kunyange bhari iine mavitamini uye antioxidants, inewo yakakosha fiber inonzi beta-glucan. Iyi mwoyo-ine hutano hutano hwakanaka mukuderedza cholesterol maitiro uye inowanikwawo mune dzimwe mbeu, dzakadai seoat. Inofungidzirwa kuti beta-glucan inoderedza kunwa kweklesterol uye mafuta muropa.
Zvidzidzo kuongorora bhari nemoyo wayo-ane utano hwakanaka, beta-glucan, inoratidza kuti kunwa zvinokwana 3 kusvika ku10 magamita e beta-glucan zuva nezuva kunogona kubatsira kuderedza cholesterol yose kubva chero ipi zvayo pakati pe14 kusvika ku20%. Kuwedzerwa, LDL cholesterol yakaderedzwa ne3 kusvika ku24% mune zvidzidzo izvi uye triglycerides yakaderedzwa chero kupi zvako pakati pe6 ne16%. HDL , kune rumwe rutivi, haina kunyanya kunetseka nebhari yekudya mune zvidzidzo zvakawanda.
Kuita-kuderedza kubhadharira kwebhari kwakawedzera nekushandiswa kwakanyanya kwebhari.
Zvisinei, kuwedzerwa kushandiswa kwemasvibvu kushandiswa kwakakonzerawo vamwe vanhu mune zvidzidzo izvi kuti vawane marwadzo asina kunaka, zvakadai sokubvisa, flatulence, kusuruvara kwepamuviri, uye manzwiro ekuzadza panguva uye shure kwekudya.
Zvakakosha kucherechedza kuti pane zvimwe zvidzidzo umo vatori vechikamu havana kuona kusiyana kunonzwisisika muhushutoriol apo bhari yakashandiswa sechikamu chekudya kwavo.
Izvi zvidzidzo zvakaongorora vanhu vanodya chero kupi zvako 2 kusvika ku10 magamu e beta-glucan kubva kubhari zuva rega rega.
Ndinofanira Kudya Zvakawanda Zvakadini?
Maererano nekutsvakurudza kuripo uye FDA, iwe unoda kudya zvinenge magiramu matatu e beta-glucan kuti uone cholesterol-kuderedza migumisiro yebhari. Inofungidzirwa kuti inenge imwe kapu yebhari yakabikwa yakaenzana nezvikamu zviviri zvegamu zve beta-glucan fiber, asi imwe hafu yemafuta ebhari yakaenzana nemamigiramu maviri e beta-glucan. Izvozvo zvinoreva kuona mitsva inowanikwa mune zvimwe zvidzidzo izvi, iwe unoda kudya zvishoma pamusoro payo mukombe webhari yakabikwa zuva, kana kushandisa chakakura kupfuura hafu yekapu yebhari mafuta mune zvimwe zvezvokudya zvaunogadzirira. Nguva dzose chengeta mabhii ezvokudya kana iwe usina mubvunzo nezve beta-glucan zvigutsikana.
Pane nzira dzakawanda dzaungagona kusanganisira bhari muhoterari yako-kuderedza kudya. Bhari rinogona kushandiswa senzvimbo inotonhorera, zvokudya zvekudya zvokudya zvekudya, zvakabatanidzwa mumashizha ako uye nechekudya ndiro, kana kuwedzerwa kune yako.
The Bottom Line
Bhari rinoratidzika sechinhu chinokanganisa mwoyo-chinogona kuwedzerwa pane kudya kwako kana uri kutarisa kubatsira kubatsira kudzora cholesterol yako. Zvokudya uye zvinodhaka zvekare zvinotorawo kubatsirwa kwemoyo-ine utano hwebhari nekubvumira kuti hutano hwehutano huiswe panzvimbo dzayo, uchitaura kuti fiber yakasanganiswa iri mune zvokudya inogona kubatsira mukuderedza ngozi yako yepfungwa yemwoyo.
Nyaya dzakawanda dzekuongorora kuongorora kushanda kwebhari pahutachiona hwekutsvaga kwakarongedza vanhu vakanga vambove vaine zvinyoro zvishoma kusvika pamwero wepamusoro yeholesterol, saka hazvizivikanwe kuti kana kwete chesterolori inogona kuderedza zvakanyanya kune avo vanhu vane maitiro ehushutoriro mukati mehutano hwakanaka. Kunyange zvakadaro, mavhithamini uye fiber yakasanganiswa iri mumoyo uno-utano hwakanaka unogona kuwedzera kuwedzerwa kune chero kudya kwakanaka. Zvisinei, kana uine zvimwe zvirwere, zvakadai sekutsamwa kwechirwere chetachiona kana chirwere chechiliac, kupisa bhari kunogona kukurisa mamiriro ezvinhu aya, saka unobvunzurudza chiremba wako pamusoro pezvimwe nzira kana iwe uchida kuisa mafiritsi ane utano mumoyo mukudya kwako.
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