Pasinei nokuti uri kuedza kuderedza uremu, chengetedza LDL yako cholesterol mazinga, kana kuti unoda kunge uine "moyo woutano," kuderedza mafuta ako akawandisa ndeye pfungwa yakanaka. Mapoka ezvehutano ezvehutano ndiwo ari papeji imwe chete zvakare.
Semuenzaniso, National Cholesterol Education Program inokurudzira kuti mafuta ako akawandisa ave pasi pe7 muzana yezvokudya zvako zvezuva nezuva.
Ikozvino, kana iwe uri kutevera kudya 2 000-koriori, haufaniri kudya zvinopfuura 14 gramu emafuta akazara zuva rimwe nerimwe.
Zvinenge zvakafanana maererano nehutungamiri hwecholesterol, American Heart Association inokurudzira kuti vanhu vakuru vanozobatsirwa nekuderedza LDL cholesterol miganhu yavo yekudya mafuta akazara kusvika kune 5 kusvika ku6 muzana yemakirori akazara, akaenzana nemakiromita 11 kusvika ku13 emafuta akazara zuva nezuva .
Pakupedzisira, kuderedza mafuta ako akawandisa kunogona kutora basa shoma nekudzivirira, asi nekusarudza kwako kwakanaka, iwe unganzwa uchinzwa zviri nani uye uwedzerwa simba.
Nezvo, heuno mutsva pazvokudya zvakafanana zvinowanikwa mumafuta akazara, uyewo dzimwe nzira (uye yummy) dzaunogona kusarudza pane.
MaProtein High muSaturated Fats
Mhuka dzakawanda dzakagadzirwa zvine mafuta akawanda akazara. Kunyanya, nyama inobva mhou uye yenguruve yakakwirira mumafuta akazara (somuenzaniso, pasi nyuchi, nyama yenguruve, uye bhakoni).
Nyama yemombe uye gwayana zvinowedzerawo mumafuta akazara, sezvinoitwa nyama, inopisa imbwa, zvimwe kutengesa kunotonhora, uye mabiko ekudya.
Kunyange zvazvo kutevera cholesterol-kuderedza kudya kunokudzivisa iwe kubva kudya nyama yemhuka zvachose, inogona kuwedzera kana iwe ukadya zvinhu izvi panguva yega yega yega.
Nokudaro, kuderedza kudya kwako nyama ndiyo imwe nzira iri nyore yokuderedza kudya kwako kwemafuta akazara.
Iwe unogonawo kusarudza "nyama yakashata" kana "yakawanda yakaonda" nyama. Zvokudya zvakaonda zvinenge zvisingasviki makirogiramu mana emazana emafuta akawandisa uye zvinotapira asi dzimwe nyama dzakaonda dzine zvishoma kune maviri magamu emafuta akazara uye mafuta.
Sezvakatsaurirwa, mafuta anotengesa anowanikwa zvakasikwa mumafuta anobva mumhuka (saiyo nyama yakatsvuka) asi vazhinji vanobudiswa vachishanda kubva mumvura yemafuta emvura uye vanowanikwa mune zvakabikwa uye zvakabikwa zvakadai se donuts, cookies, crackers, pastries, pizza pashu, pie crust , uye zvingwa.
Zvirwere zveTrans zvinomutsa LDL yemunhu ("yakaipa cholesterol") uye inoderedza munhu HDL ("cholesterol yakanaka"). Izvi zviviri zvinowedzera mukana wemunhu wekuita zvirwere zvemoyo.
Healthy Alternatives
Sezvo hupurotini yakasiyana kune nyama yakatsvuka uye nyama yenguruve, unogona kufunga nezvekudya huku, sezvinoita huku kana huturuki, pasina ganda.
Kana iwe uchida kutema mafuta akazara kubva mukudya kwako nenzira yakawanda, unogona kuwana protein kubva kune hove, nuts, nyemba, kana soy products.
Dairy Products High in Saturated Fats
Zvishandisi zvekudya zvinowedzerawo mafuta akawanda akazara muzvokudya zvako, kusanganisira:
- Cheeses
- Mucheka wakachena kana 2 muzana
- Creams
- Ayizi kirimu
Hazviiti chete kudya zvinodhaka zvekuita zvinowedzera mafuta ako akawandisa, iwe unofanirwa kuzivawo zviyero zvehuchi zviri kuwedzerwa kune zvaunofarira kudya kana zvinwiwa (somuenzaniso, kamu creamer kana bhotela pane zvigunwe zvako) -zvose izvi zvinowedzera zvakajeka nokukurumidza.
Healthy Alternatives
Kuti udzikise huwandu hwehuwandu hwemafuta uhu huripo, sarudza mafuta akawandisa ezvokudya zvekudya zvako zvaunoda, zvinowanzodanwa se "mafuta mashoma", "skim" kana "chikamu-skim" pakuchengetwa kwavo.
Mafuta uye Mafuta Marefu muZvatsva Mafuta
Kunyange zvazvo zvakasiyana-siyana zvichipararira uye mafuta hazvisi chimwe chinhu chaungazodya uri woga, zvinowanzobatanidzwa mune zvekudya zvakasiyana-siyana panguva yekugadzirira. Mimwe yemafuta aya, akadai sekamu-based based dressings nemafuta ekubika , anogona kutora zvimwewo zvine utano hwakanaka, zvakasara-mafuta ane zvinyorwa zvishoma zvemafuta kana hove uye anozvishandura kuva mahombekombe ane mafuta akawanda.
- Lard
- Butter
- Zvimwe zvirimwa zvakasikwa (semuenzaniso, mafuta omuchindwe, palm palm kernel mafuta, kokonati mafuta)
- Cream-based dressings kana dips
- Mayonnaise
Ichokwadi kuti zvokudya zvakabikwa uye zvinhu zvakabikwa zvinowanzova nemafuta akazara emafuta kana mafuta.
Ngwarira mavarairawo akadai "shuga-isina." Kunyange izvi zvingaita seine utano, kazhinji nguva shuga inotsiviwa nemafuta. Saizvozvowo, "low cholesterol" zvokudya zvinowanzokwirira mumafuta akazara, nzira inonyengera. Pakupedzisira, nzira chete yekuziva kuti yakawanda-mafuta akawandisa iwe uri kupedza ndeyekuverenga chirairo chekudya.
Healthy Alternatives
Sarudza mafuta emiriwo akafanana namafuta e-canola, mafuta omuorivhi, mafuta e-sunflower, kana mafuta e-safflower uye margarini anonyorera sechinotsiva bhotela kana kuti margarini. Mienzaniso yemargarine yakadzika inosanganisira iyo inenge yakasviba kana inowanikwa mubhati asi tarisa mishonga inozivikanwa kuti ndeyechokwadi.
Kuchinja nzira iyo iwe kugadzirira kudya kwako kunogona kubatsira kuderedza mafuta ako akazara. Semuenzaniso, unogona kubika huku yako panzvimbo yekutsvaira, kana kuisa hove yako panzvimbo pokunyora.
Pakupedzisira, kushandisa zvishoma-mafuta zvakasara zvekupfeka kana kuvhara zvinogonawo kudzivisa kuisa mafuta akawanda akazara mukati mokudya kwako.
Shoko Rinobva
Zvakakosha kuti urege kuora mwoyo kana uri kuchinja nzira yaunodya. Funga nezvezvokudya zvose zvinonaka zvaunogona kugadzirira, kwete chaicho chaunofanira kudzivisa-girazi hafu yakazara kusvika.
Muzvokwadi, kune zvakawanda zvekudya zvekudya zvinowanikwa izvo zvichagutsa marashiro ako paunenge uri nyore kugadzirira. Chimbofunga, unogona kurova chikafu chinonaka chakazara nemate, chibereko, uye chika yakakangwa munguva inotora kuronga mukati kana kubika pizza.
Nokuda kwechingwa, pane kuenda kune vending machine kushanda, pakatakura midziyo yemiti ine michero uye miriwo ine hummus sedivha. Kana kuisa mucheke wejisi kupararira ne-low-fat cream cheese kana kunyanya kuzadza almond kana peanut butter.
Pakupedzisira, ndezvekuenzanisa uye kuita sarudzo dzakanaka. Kana iwe uine mubvunzo pamusoro pekuda kwako kana kuti kwete zvekudya zvako zvaunoda zvine mafuta akazara, unofanira kutarisa mabhii ekudya, anowanzowanika kumashure kwepakiti.
> Sources:
> American Heart Association. (2017). Saturated fat.
> Rolfes SR, Whitney E. Kunzwisisa Nutrition, 13th, 2013
> Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Saturated fat, carbohydrate, uye cardiovascular disease. Am J Clin Nutriti . 2010 Mar; 91 (3): 502-09.