Mazinga echolesterol anozivikanwa seimwe yenjodzi huru dzehosha dzemoyo ("nhamba yekutanga mhondi" munyika yanhasi). Asi, zvisinei nekuti hazvina kuoma kutarisa mazinga echolesterol, uye inozivikanwa zvakanyanya kuti ndezvipi zvikafu zvinoidzikisa, vazhinji vanongofuratira mukana wekuidzikisa nekudya kwakaringana.
Nhamba yakakurudzirwa yekushandiswa kwe "yakaipa cholesterol" (LDL) pazuva haisi kupfuura 129 mg, uye kune vanhu vari pangozi (vanosvuta, avo vane uremu hwepamusoro kana kuti vane nhaka yekugara kwezvirwere zvemwoyo) - pasi pe100 mg. Ichi chikumbaridzo hachina kuoma kudarika kana iwe uchidya chete chikafu chitsva uye chine hutano - asi zvinenge zvisingagoneki kana chikafu chinosanganisira chikafu chinokurumidza uye nyama. Chimwe chezvokudya zvinonyanya kubatsira pakuderedza "yakaipa cholesterol" mazinga ndeye legumes - izvi zvinosimbiswa nemigumisiro yekuongorora kwechangobva kuitika.
Yese 3/4 mukombe wemarimu mukudya inoderedza huwandu hwecholesterol yakaipa ne5%, ichiwedzera cholesterol yakanaka, uye nokudaro zvinobudirira kudzivirira rudzi rwe2 chirwere cheshuga, vanachiremba vemazuva ano vakawana. Panguva imwecheteyo, huwandu uhu hwemarimu hunoderedza njodzi yezvirwere zvemoyo ne5-6%. Nekushandisa zvakanyanya, hutano hunobatsira hunowedzera.
Mupfungwa iyi, nyemba, dzine huwandu hwakawanda hweprotein uye fiber yekudya, pamwe nesimbi, zinc, B mavhitaminzi uye phosphorus, imhando ye "imwe nzira" kana yakananga yakatarisana nekudya kwenyama - izvo zvinozivikanwa kuti zvine rekodhi huwandu hwe. cholesterol, uye data kubva kune dzakawanda zvidzidzo zvinotungamira kuzvirwere zvemoyo.
Iwe unogona kudya marashi, hongu, kwete chete yakabikwa (nenzira, ivo vanobika zvakanyanya kukurumidza mune kaviri boiler) - asiwo: • Mumuto we spaghetti; • Mumuto; • Mu saladhi (yakagadzirira-yakagadzirwa); • Muchimiro chekuisa sandwiches kana tortillas - nokuda kweizvi unoda kukuya nyemba dzakapedzwa pamwe chete nemhodzi yesame mu blender; • Mune pilaf uye zvimwe zvikafu zvakaoma - uko vasiri vegetarian vanoshandisa nyama.
Nekudaro, usamhanye kuedza kuderedza “yakaipa” cholesterol yako ne100% nekubika hari yese yepizi! Kudyiwa kwemarimu kunowanzo kuderedzwa nehunhu hwega hwega. Mune mamwe mazwi, kana iwe usingagari mumusha weIndia uri kure uye usina kujaira kudya maruva zuva rega rega, saka zviri nani kuwedzera kunwa kwavo zvishoma nezvishoma.
Kuti uderedze gasi-kugadzira zvinhu zvema legumes, ivo vanofanonyudzwa kweinenge maawa masere uye / kana zvinonhuwira zvinoderedza kuumbwa kwegasi zvinowedzerwa panguva yekubika, azhgon uye epazot ("Jesuit tea") inonyanya kunaka pano.