Yakazara nekashicium, michina yemiti yakave yakakura mumishonga yakawanda yakaenzana. Zvinosuruvarisa, mishonga yemichero inogonawo kuva yakakwirira mumafuta akazara , izvo zvinogona kuwedzera cholesterol yako kana iwe ukadya zvakawanda zvayo muzvokudya zvako. Nenguva isipi, kana iwe uchida kuisa mishonga yemishonga mukudya kwako - kana kungofanana navo-kune nzira dzekuita izvozvo usingatauri mafuta akawanda kune ndiro.
Kana uri kutevera kudya kunoderedza cholesterol yako, mazano aya ane hutano achakubatsira kuti unakidzwe nekutarisa kwemishonga yemakaka muzvokudya zvako usinganyanyi kuwedzera yako cholesterol uye triglyceride mazinga:
Dzorera Cream Cour With Low-Fat Yogurt
Samoya yakasvibirira inowanzoshandiswa kuwedzera kuchena kune zvokudya zvakawanda uye inogona kushandiswa sechingwa chekudya zvakakura nemativi, zvakadai samasobho, mbatata yakabikwa, uye hove. Nemhaka yokuti mukisi wakasviba unogona kuwedzera mafuta akawanda kune kudya kwako, imwe nzira inenge iri yekuisa nzvimbo iyi nechimwe chikafu chinoderera mumafuta. Low-fat-plain yogurt ndiyo imwe nzira yakanakisisa iyo inogona kuwedzera kudikanwa kunoda kudya kwako kunze kwekuwedzera mafuta akawedzerwa ayo anoita cream. Kana uri kutsvaga kubwinya kwemafirmer kuti uwedzere kudya kwako, iwe unogona kushandisa pasi-mafuta yakawanda yeGreek yogurt, iyo iriwo yakaderera mumafuta yakaenzaniswa nekamu cream.
Panzvimbo yeBhuku, Shandisa Phytosterol-Based Spreads
Butter uye margarini zvinowanzoshandiswa sezvinopararira zvebhagel, chingwa, uye crackers, asi izvi, zvakare, zvinogona kuwedzerwa mafuta akawanda pane kudya kwezuva nezuva.
Nokutsvaga kupararira uku ne phytosterol-based spreads, unogona kutema mafuta akawedzerwa kubva pane zvaunodya. Uyezve, izvi zvinobatsira kutanga phytosterols (moyo-utano hwakakemikari) muchidya chako. Izvi zvinopararira zvishoma zvishoma kupfuura mafuta uye margarini, asi zvichiri kunwa zvinonaka. Chero chipi nechipi chinopararira chine phytosterols chichataura izvi pamapepa ekunyora.
Shanduka kubva kuCream-Based Products kuUni-Based Products
Kana uri kutarisa kuti uedze zvimwe zvezvokudya zvaunogadzirira, zvakadai sekugadzira uye kuiswa, unogona kufunga kuchinja chigadziro uchikumbira mafuta, kamuki kana chibereko chakazara chemukaka kune mafuta ekubika. Mamwe mafuta okubika, akadai samaorivhi nemafuta yemafuta, akaderera mumafuta akazara uye akareba mumafuta asina kutengesa, anonzi anoratidzira mwoyo wako. Kana ukasarudza nzira iyi, iwe unofanirwa kuedza nehuwandu hwemafuta kuwedzera kuti uwane kushushikana kwako. Asi mugumisiro wekupedzisira unofanirwa nekuedza: chidimbu chemazana chemafuta akazara akaiswa mukati mekudya kwako.
Shandura kune dzimwe nzira dzakashata
Imwe nzira iyo iwe unogona kuisa mishonga yemazi mu cholesterol yako-kuderedza kudya ndeyekushandura kune vamwe vaduku-mafuta vemudiwa wako wekuda. Zvinenge zvese mishonga yemakese, kusanganisira mukaka, yogurt, makisi uye maruva akasiyana-siyana , vane nzira shoma-mafuta uye kuita kuti shanduko iyi inogona kuvhara mafuta ako akazara uye cholesterol kudya. Pakusarudza zvigadzirwa izvi, zvakakosha kuziva mutsauko pakati pekuisa mazita pamakisi emishonga akave ari pasi pamafuta - kunyanya mazwi 2%, 1%, asiri mafuta, uye anoyevedza.
Funga nezveMvura Alternatives
Kana iwe uchida chaizvo kutema mafuta akawanda kubva mune zvekudya zvakaderera-mafuta, asi uchiri kufara nekugadzikana uye kunakidzwa kwezvigadzirwa zvemiti, ungave uchida kufunga nezvekushandisa mairi. Zvokudya izvi, zvikurukuru zvakagadzirwa kubva kune soy nezvimwe zvigadzirwa, hazvina zviyo zvemairi chaiwo. Zvisinei, kudya uku kunobatana zvakafanana izvo zvinogona kuwedzera mavara kudii yako. Kune marudzi akawanda emhando dzekudya dzinowanikwa - dzakadai semukaka wemarmond, soy mukaka, soy protein, uye tahini - izvo zvinogona kuwedzerwa kune chero chinhu chipi nechipi chezvokudya nemigumisiro inonaka.
Sources:
Whitney E naRolfes SR. Kunzwisisa Kudya. 13th edition. Cenage Publishing 2013.