Vanhu vazhinji vane chirwere cheshuga vane hanya nezvekudya mazai nokuti vanotenda kuti ivo vakakwirira zvikuru mucholesterol. Yakambove yakatenda kuti kudya cholesterol yezvokudya kunogona kuwedzera cholesterol muropa, asi pfungwa iyi haisati inofungidzirwa kuva yechokwadi. Ichokwadi, zvidzidzo zvakaratidza kuti cholesterol yezvokudya, yakafanana necholesterol inowanikwa mazai, haina kubatana nepamusoro yehushuteri muropa.
Dietary Cholesterol Isingabatanidzi NeHurumende Yenyika Yakakosha Cholesterol
Kunyange zvazvo zvisiri zvisinganzwisisiki kune munhu ane chirwere cheshuga chechipiri kuti ave nemamwe mamiriro akadai sepamusoro cholesterol, cholesterol yezvokudya pachayo pachayo haisati yakabatanidzwa nepamusoro yeiyo yega cholesterol.
Kana huri hukama huri pakati peii hushandiswa uye rudzi rwechipiri chirwere cheshuga, muna June 2010 nyaya yakabudiswa mu Journal of Clinical Nutrition yakawana ukama hwakadaro. Dzimwe nyanzvi dzinokurudzira kuvhara mazai kusingasviki katatu machena pavhiki. Izvi zvinokurudzirwa zvikurukuru nekuda kwehuwandu hwemafuta anowanikwa muhuni pane chelesterol.
Ndiyo Kuwedzera Kuwedzera Kunokuwana
Kunyanya kudyiwa namafuta akazara (anowanikwa muzvokudya zvakabikwa, kuronga nyama sezvinoseji uye bhakoni nemasipi zvakadai sekiki, keke, uye candy) zvinogona kusimudza ropa rako rekutsvaira. Uye apo mazai maviri ane mafuta mashoma anoderera kupfuura hamburger shoma, kana iwe ukabika mazai ako muhutura, pamusoro pawo nemafuta akazara-ega kana kuwirirana nawo nebhekoni kana soseji, iwe unofanirwa kudya zvakanyanya.
Ichokwadi, zvimwe zviitiko zvidzidzo zvakaratidza kuwirirana pakati peii inodya uye yakakosha cholesterol kana chirwere cheshuga chinogona kukanganiswa zvichienderana nekuvapo kwemamwe mafuta akawanda ezvokudya zviduku zvakadai sehotela, bhakoni, uye sausage.
Maii Anogona Kuva Chikamu Chekudya Zvakanaka
Pamusoro pavo, mazai anonyatsoonda mapuroteni emukoko anogona kubatsira kubhadhara chirongwa chekudya chakaitirwa munhu ane chirwere cheshuga .
Mapuroteni ndiwo macronutrient anokosha anobatsira kubatsira mune satiety, kuchengetedza nekuvaka muviri wakaoma muviri, kukurudzira utachiona uye kunobatsira kuporesa nekugadzirisa mishonga. Mazai haana katehydrate uye ane zvisingabatsiri pamushuga weropa paanodyiwa ari oga. Mazai vatsvene ndeyekutsvaga kwakasvibira: mazai maviri evha kana 1/4 mukombe inotsiva egg inenge hafu yemakori evha 1 uye ine mafuta akawandisa.
Heano mamwe maonero ehutano ehutano ari pasi pemakirori mazana mashanu uye anosanganisira mazai:
- Dhikirai imwe mazai uye mazai evha vatsvene. Wedzera chero isiri yemashizha yemichero kune chinokambaira - yakasara yakakangwa miriwo, sipinashi, pepper, eiii. Shandisai mazai evha pamusoro pe 1 slice yegorosi yose yezviyo ne smear ye avocado. Wedzera kushandiswa kwezvibereko zvegore.
- Sakanidza maviri akaoma akabikwa mazai nemaawa imwe machena neavocado uye mushumire nechikamu che lettuce uye tomato pane gorosi rose-gorosi. Wedzera kushandiswa kwezvibereko zvegore.
Kudya Mazai Kune Zvimwe Zvehutano Makomborero
Kana iwe uchiri kunetseka nezvekuwedzera maza kune chirongwa chako chekurwarisa chirwere cheshuga, heano zvimwe zvikonzero nei vanhu vane chirwere cheshuga vachifanirwa kufunga kudya mazai:
- Mukuwedzera pakuva pasi muhuwandu hwakazara uye huzere neproteinini yakanaka, mazai anewo 13 mavitamine anokosha nemaminerari - maviri ayo, choline uye lutein, anokosha muuropi uye ziso basa.
- Mazai maitiro akanaka emuvhenekeri ane mafuta. Kudya kwakakwana kwevhitamini D kunogona kuderedza dambudziko rechirwere cheshuga chechirwere cheshuga, asi hachizivikanwe kuti kana kugadzirisa kushaiwa kwevhitamini D kune vanhu vane kusagadzikana kweglucose kunogona kuderedza dambudziko rekuenderera mberi kurudzi rwechipiri chirwere cheshuga.
- Kudya mazai pamangwanani emangwanani kunogona kubatsira kudzora nzara uye mazinga ega shuga. Mune kumwe kuenzanisa kuenzanidza mazai ezvokudya zvekudya mangwanani echingwa, avo vakange vane mazai ezvokudya zvemangwanani vairemekedza kunzwa vasisina nzara zuva rose uye vakarasikirwa ne 65% muhomwe. Maprotiniti anononoka kudya uyewo glucose absorption. Nokudaro chikonzero nei mapuroteni akanaka, akaonda akafanirwa kuiswa mune zvirongwa zvekudya zvevanhu vane chirwere cheshuga.
- Imwe yedzidzo yakaratidza kuti kudya mafuta akakwirira, mapuroteni epamusoro, echeka-carbohydrate yekusvira ingabatsira kubatsira kuderedza shuga yeropa.
- Rimwe dza rinongova ne75 makoriyori uye kwete carbs. Mazai akaomeswa anokonzera koriori uye yakagadzirwa ne-carbohydrates, iyo inokubvumira kuzadza puroteni pasina kupikisa shuga yako yeropa.
- Maii anotengesa 1 1/2 kusvika 2 pane zvishoma kudarika nyama yakafanana nehove dzekusarudza apo iwe uchienzanisa 1 egg kune imwe nyama, zvichiita kuti vave sarudzo yakanyanya
A Final Thinking
Yeuka apo kubika uko kubika zamai ndiyo nzira yakanakisisa yekuderedza dambudziko rekudya salmonella chepfu. Zvichida haisi pfungwa yakanaka yekudya mazai akaomeswa.
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