Zvokudya zvinodzikisa cholesterol

Iyo fashoni yemararamiro ane hutano iri kukura zvakatsiga gore rega rega. Nekuwedzera, vanhu vari kufunga nezve mabhenefiti ekugara uchirovedza muviri uye nemhando yezvikafu zvavo. Chikamu chakakosha chayo iko kudyiwa kweakakosha chikafu chinga gadzirise huwandu hweropa cholesterol.

Cholesterol: shamwari kana muvengi?

Cholesterol chinhu chisingadzoreke kumuviri wedu. Icho chiri mumasero ese emuviri nekuda kwekuti inogadzirwa mukati mayo. Kuve yakakosha semafuta-chinhu, cholesterol haisanganisi neropa, asi inoendeswa, nekuda kwayo, mumuviri wese nemaloprotein.

Uyezve, pane angangoita mashanu mabasa akakosha ainoita, anoti:

• kuve nechokwadi chekuvimbika uye kukwana kwemasero membrane;
• kutora chikamu mune metabolic maitiro uye kugadzirwa kwe bile acids inodiwa kune yakajairwa mashandiro emudumbu ura;
• synthesis vhitamini D;
• kugadzirwa kwebonde mahormone uye adrenal mahormoni;
• kuvandudzwa kwehuropi mashandiro uye kukurudzira kwete chete pane kugona kwemunhu, asiwo nemanzwiro ake.

Zvichakadaro, ese anoitwa chete "kosha»Cholesterol, iyo inotakurwa nehupamhi hwehuwandu hwemapoprotein. Pamwe chete nayo, kune zvakare yakaderera density lipoprotein, iyo inotakura "zvinokuvadza»Cholesterol. Iyo inoumba chikwangwani pamadziro etsinga uye inotungamira mukukudziridzwa kwezvirwere zvemoyo uye kunyangwe kushaya mbereko, sekutsvaga kwekupedzisira kwakaitwa nevesainzi veAmerica. Dr. Enrique Schisterman, uyo akatora chikamu mazviri, akataura kuti "vakaroorana vane yakakwira cholesterol mazinga mune vese vaviri vasina kukwanisa kubata pamuviri kwenguva yakareba zvichienzaniswa nevakaroora vaive neyakajairika cholesterol mazinga“. Iyi cholesterol inokurudzirwa navanachiremba kuti vadzikise kana ikapfuura mwero unobvumidzwa.

Uye iye, maererano nemaonero avo, anofanira kunge ari pazasi pe129 mg / dl. Nekudaro, iyo mwero we "yakanaka" cholesterol inofanira kunge iri pamusoro pe40 mg / dL. Zvikasadaro, njodzi yekukura yemoyo hosha yemoyo uye kunyangwe chirwere chemwoyo chinowedzera zvakanyanya.

Nenzira, chiyero "zvinokuvadza"Uye"kosha»Cholesterol mumuviri wemunhu iri 25% kusvika 75%. Kubva pane izvi, vazhinji vanopokana kuti chero, kunyangwe kudya kwakanyanya kuchadzora huwandu hweropa cholesterol nekusa pfuura 10%.

Kudya kudzikisa cholesterol

Vanachiremba vakagadzira nzira dzinoverengeka dzekudya kurwisa cholesterol. Zvichakadaro, ivo vanozivikanwa uye vanobudirira vari vaviri vavo:

1. 1 Yekutanga inosanganisira kudzikisa mwero wemafuta akadyiwa akazara, ayo anowanikwa muhutira, majarini, mafuta emuchindwe, mafuta ane nyama, chizi, nezvimwewo uye ndicho chikonzero chekuonekwa kweavo mabara mumidziyo. Sezvineiwo, kushanda kwayo, sekureva kwesainzi dzeAmerica, kunoruramiswa chete mu5% yezviitiko.
2. 2 Wechipiri anoomerera pakudya yakaderera glycemic index chikafu uye nemafuta ane hutano. Zvichitaurwa zviri nyore, kana uchitevera chikafu ichi, unofanirwa kutsiva mafuta akazara neasaturated. Iyo yekupedzisira inowanikwa muhove, nzungu uye mhodzi. Uye kutsiva high-glycemic makabhohaidhiretsi (ayo anokonzera kuwanda kweropa) - zvine starchy chikafu, chibage, mapapatata akabikwa uye nezvimwe - nemitsva miriwo, michero, uye nyemba. Kubatsira kwekudya kwakadai ndiko kuti zvakare kunokutendera kuti uderedze huremu, izvo, zvakare, zvinotungamira mukudzikira kwemazinga eropa remafuta akawandisa uye nenjodzi yekuva nezvirwere zvemoyo.

Wepamusoro 9 Cholesterol Kuderedza Chikafu

Mbesa. Icho chinhu chakanakisa sosi inosungunuka fiber, iyo inoderedza cholesterol yeropa nekusunga kumaacid ari mumatumbu, ichidzivirira kubva mukudzoswazve mumuviri. Kunze kwembesa, iyi faibha inowanikwa muoatmeal, mupunga wakasviba, nemichero nemiriwo yakawanda semaapuro uye makarotsi.

Salmoni. Iine omega-3 polyunsaturated fatty acids, iyo inogona kudzikisa huwandu hwe "yakaipa" cholesterol muropa uye kuwedzera padanho re "yakanaka". Uyezve, salmoni ipfuma yepuroteni, iyo yakakosha mukuita kwese kushanda kwemoyo. Omega-3 acids inowanikwawo muchena tuna, trout, anchovies, herring, mackerel uye sardines.

Avocado. Iyo sosi yemafuta emonounsaturated, ayo anobatsira pabasa remwoyo nekudzikisa cholesterol yakaipa uye nekuwedzera cholesterol yakanaka. Uyezve, iyo avocado ine yakawanda beta-sitosterol kupfuura chero chimwe chibereko. Ichi chinhu chakakosha chinogona kudzikisa huwandu hwe "yakaipa" cholesterol kubva muchikafu. Parizvino, iri kugadzirwa zvinobudirira uye inoshandiswa pakurapa.

Garlic. Panguva dzakasiyana, vanhu vakasiyana vakadya gariki kuti vadzivirirwe kubva kune imwe nyika, kuwedzerwa simba uye kutsungirira, uye, zveshuwa, kurwisa hutachiona uye hutachiona. Makore akati wandei apfuura, imwe yakasarudzika chivakwa chegariki yakawanikwa - kugona kudzikisa huwandu hwe "yakaipa" cholesterol uye, nekudaro, kuomesa kumanikidza kweropa uye kudzivirira kugwamba kweropa. Ongororo ichangobva kuitwa yakaratidza kuti gariki inogona kudzivirira danda kubva pakuvhara tsinga mumatanho ekutanga nekungodzivirira cholesterol kubva mukunamatira kumadziro avo.

Sipinachi. Sezvakaita nemiriwo yose yakasvibira yemashizha, pamwe neai yolk, sipinashi ine huwandu hwakawanda hwe lutein. Iyi pigment inoderedza njodzi yekubatwa nechirwere chemoyo nekudzivirira cholesterol kubva pakunamatira kumadziro etsinga nekuidzivirira. Inodzivirirawo munhu kubva kuhupofu.

Green tii. Inopfumisa muviri nema antioxidants, zvichidaro kubatsira kuchengetedza hutano hwemitsipa yeropa. Ongororo dzichangobva kuitika dzakaratidza kuti kugara uchinwa girini tii kunogona kubatsira kudzikisa yakaipa cholesterol uye kugadzirisa BP.

Nuts. Sezvineiwo, inofanirwa kuve musanganiswa wema walnuts, cashews nemaamondi. Vanachiremba vanoti ivo vanobatsira zvakanyanya mukurwisa cholesterol kupfuura chero chikafu checholesterol. Mushure mezvose, zvine monounsaturated mafuta, mhangura, magnesium, vhitamini E nezvimwe zvinhu zvinovimbisa zvakajairika kushanda kwemoyo. Kugara uchidya manzwi kunogona kudzikisa njodzi yekubata chirwere chemoyo. Uye zvakare chengetedza majoini ako akagwinya.

Chokoreti yakasviba. Iine huwandu hwakawanda hweantioxidants inodiwa kurwisa cholesterol "yakaipa". Unogona kutsiva mukaka chokoreti kana waini tsvuku. Kunyangwe iine katatu zvakapetwa antioxidants.

Soy. Iine zvakasarudzika zvinhu zvinogona kudzikisa ropa remafuta cholesterol. Uye zvakare, iyi ndiyo chaiyo mhando yechigadzirwa chinogona kutsiva nyama ine mafuta, bota, chizi uye mamwe mafuta akazara pasina kukuvadza kuhutano.

Ndezvipi zvimwe zvaungadzikise cholesterol yako mazinga?

1. 1 Dzivisa mamiriro ekumanikidza. Kushungurudzika kunowedzera njodzi yako yekuve nehutano hwemwoyo.
2. 2 Ita mutambo. Kurovedza muviri kwakasarudzwa zvakanaka kunofanirwa kuve nekuwedzera mukudya kwecholesterol.
3. 3 Regedza kuputa uye kunwa doro.
4. 4 Tsiva chikafu chakakangwa nezvakabikwa kana zvakabikwa chikafu.
5. 5 Deredza madyiro aunoita nyama dzine mafuta, mazai, uye zvinogadzirwa nemukaka zvine mafuta.

Uye, pakupedzisira, teerera kune kufunga kwevanachiremba vanoomerera kuti kubudirira kwekurwa necholesterol zvakanyanya zvinoenderana nesimba rechishuwo chekuzvibatsira nemoyo wako. Zvakare, izvi zvese zvinopihwa mubairo nemakore marefu ehupenyu hunofadza uye hune hutano.

Verenga zvakare chinyorwa chedu chakazvitsaurira pane cholesterol. Hunhu hwayo hwese, zvido zvezuva nezuva, kugaya, zvinobatsira zvimiro nemhedzisiro pamuviri, kudyidzana nezvimwe zvinhu, zviratidzo zvekushomeka uye kuwandisa kwecholesterol, nezvimwe zvakawanda.