Kana iwe uchangotanga kudya kwema-cholesterol, zvinobatsira kutarisa kurongwa hwe-high-cholesterol uye zvekudya zvakakora zvakakwana zvekudzivirira nekudzivirira. Yeuka, hazvina kunonoka kutora tsika dzakanaka dzekudya.
Chikonzero nei mafuta akazara uye cholesterol inofanira kuve isina kukwana
Zvokudya zvakakura mumafuta akazara uye cholesterol zvinogona kubatsira pakukwirira kwepoklesterol yakazara uye yakadzika kwazvo-lipensiti lipoprotein (LDL-"yakaipa" cholesterol) mumuviri, kuwedzera ngozi yako yegoniyria yeropa inokonzerwa ne atherosclerosis, iyo inonzi build- zvichikwira mumisungo.
Heino urongwa hwezvokudya izvo zvakakwirira muhotera kana mafuta akazara ayo unofanirwa kupedza kana kudzivisa:
Mazai uye Nyama
- Deredzai mazai ose kubva pane yolk ndiyo ine cholesterol uye mafuta akazara. Shandisai mazai mavara kana mazai ega panzvimbo yekubika kunodana maawa anopfuura ega. Cherechedza kuti iwe haufaniri kubvisa mazai zvachose, kunyanya mazai vatsvene, izvo zvakakwirira mumapuroteni.
- Itai kuti miviri yakakodzwa yakawanda yemafuta yakaita seyakakwirira, T-bone, nyoro, porterhouse, brisket, rib-eye, uye flank steak. Sarudza nyama dzakanzi "chisarudzo," "sarudza," uye "svinamira."
- Dzivisa izvo zvinonzi "nhengo" nyama zvakadai seropa uye sweetbreads, iyo inenge yakawanda se 375 mg yehushutoriol ne 3-ounce inoshumira.
- Miviri inogadziriswa uye yezvokudya zvakadai sebilogna, ham, imbwa dzinopisa, masiki, uye mhuka dzakaputika. Iyo yakakwirira mumafuta akazara uye sodium.
- Dzivisa dha uye gorosi, kunyange nhepfenyuro iyo yakatsamira, bundu risina ganda kana gumbo ndezvasarudzo zvakashata. Dzivisa kupisa chero chinhu mubhangi kana mafuta.
Dairy
- Itai kuti muve nemafuta emishonga akazara akadai samakisi uye mukaka wose, pamwe chete ne2 muzana yemishonga yemakaka emafuta, zvakadai sejughu uye cheeses.
- Kana iwe wakashandiswa kunwa mukaka wakazara kana kushandisa mazai emishonga akazara-mafuta , edza kushanduka kumafuta mashoma kana 1 muzana mukaka nemishonga yemakaka. Kana uchinzwa wakasununguka nemafuta mashoma kana 1 muzana, edzai mukaka wakakosha uye zvisizvo zvisina mafuta mafuta.
Mafuta
- Dzorera pazvokudya zvinenge zvishoma nezvidha-hydrogened yemafuta yemiriwo kuderedza mafuta anotengesa mukudya kwako. Chengeta mabhii ezvokudya zvepakiti zvakagadzirwa nemashoko "hydrogenated" kana "zvishoma-hydrogenated mafuta." Kana aya mazwi achionekwa seimwe yezvishanu zvekutanga, zvinenge zvakanakira kudzivisa kana kudzivirira zvigadzirwa izvozvo.
Sides
- Deredza zvipembenene zveFrench nezvimwewo zvakabikwa zvakagadzirwa nemafuta akawandisa. Edzai kubika mbatata yakabikwa kana michero yeimwe nzira yakanaka.
Desserts
- Zvikwereti zvinokonzerwa nemakake, maokie, vanokonzera, mapeji, mapeti, muffin, uye donuts, kunyanya izvo zvakaitwa nemafuta ane huwandu hwehydrojeni kana huwandu. Paunenge uchibika kumba, funga mapepa akakwana-mafuta kuitira kuti utisi hwako huve nehutano hwakanaka.
A Low-Cholesterol Diet Inogona Kubata
Ramba uchiyeuka kuti kudya kwako kwekudya kwekutsvaga kweklesterol haifaniri kunge kwakangoita sezvinogona kunge wakatarisira kuva. Kunyange zvazvo inosanganisira kukanganisa kana kudzivisa zvokudya zvinoratidzwa pamusoro apa, kune zvakawanda zvekudya zvitsva uye mapeji kuti uwedzerewo zvakare. Iwe unogona kuchinja zvekare kare mapoka mapeji kuburikidza nekugadzirisa mamwe masarudzo-ane utano hwakanaka uye kuwana nzira dzekugadzirira kugadzirira kudya zvitsva iwe ungasave wakaedza zvisati zvabatsira kubvisa cholesterol, zvakadai semasviki, mavhiri, kana maharo eminyo, eggplant, okra, oats, soy , uye hove dzakakora.
> Sources:
> Harvard Heart Tsamba. 11 Zvokudya Zvinodarika Cholesterol. Harvard Health Publishing: Harvard Medical School. Yakapedzwa August 12, 2017.
> Moyo uye Vascular Team. Mune Makiki Makuru Ungakwanisa Kudya Kuti Ugare Mwoyo-Utano? Cleveland Clinic. Yakabudiswa musi waJanuary 23, 2015.