21 zvekudya zvine cholesterol yakawanda

Zvemukati

• Zvikafu Zvinowedzera Chakaipa Cholesterol
• Zvikafu Zvinowedzera Chakanaka Cholesterol

Cholesterol inogona kuwanikwa mune zvekudya zvemhuka, senge zai yolk, chiropa kana nyama yemombe, semuenzaniso. Cholesterol imhando yemafuta aripo mumuviri akakosha kuti mashandiro akanaka emasero, chero bedzi kukosha kwacho kukwane, izvi zvinodaro nekuti kana huwandu hwecholesterol hwachinjwa mumuviri, inogona kuratidza njodzi yehutano .

Zvimwe zvekudya zvakaita seavocado nesalmon zvinobatsira kuwedzera huwandu hwecholesterol yakanaka, HDL, iyo inobatsira kuchengetedza cholesterol, kune rumwe rutivi, oxal ox, semuenzaniso, inofarira kuwedzera kwecholesterol yakaipa, LDL, inogona kuunza mhedzisiro kuhutano . Dzidza zvakawanda nezve marudzi echolesterol.

Zvikafu Zvinowedzera Chakaipa Cholesterol

Chikafu chinowedzera cholesterol yakaipa chinofanira kudzivirirwa, kunyanya nevanhu vane matambudziko emwoyo, nekuti vakapfuma mumafuta akazara. Mimwe mienzaniso ndeiyi:

• Hove dzakabikwa, nyama dzakabikwa, maFrench mafirie;
• Sausage, salami, bhekoni, mafuta enguruve;
• Chocolate, chokoreti zvinwiwa, makuki uye maindasitiri mapai;
• Mukaka wese, mukaka wakanyoroveswa, chezi chezi, mukirimu wakasviba, mabikirwo ane kirimu yakasviba, ice cream uye pudding

Zvese zviri zviviri zvekudya zviri patafura uye izvo zviri pane zvinonyorwa zvinofanirwa kudzivirirwa kana paine LDL cholesterol pamusoro pe130 mg / dL.

Zvikafu Zvinowedzera Chakanaka Cholesterol

Zvekudya zvinobatsira kuwedzera cholesterol yakanaka zvakapfuma mumafuta emonounsaturated uye polyunsaturated, anoshanda sevadziviriri uye anofarira kuwedzera kweHDL cholesterol. Mimwe mienzaniso ndeiyi:

• Avocado;
• Maorivhi, mafuta echibage, mafuta ezuva, mafuta ecanola, nzungu mafuta;
• Nzungu, maarumondi, chestnuts, flaxseed, sunflower mhodzi, sesame;
• Salmon, tuna, sardines;
• Garlic hanyanisi;
• Soy;
• Peanut butter.

Iko kushandiswa kwezvikafu izvi mukati mekudya kwakaringana zvakapfuma mufibre, pamwe chete netsika yekurovedza muviri nguva dzose, mukuwedzera mukusimudzira kuvandudzwa kwemazinga echolesterol, zvakare kunobatsira mukudzikira uremu.

Tarisa uone mamwe matipi ekudzikisa cholesterol mune inotevera vhidhiyo: