Kudya kuti udzikise yakaipa cholesterol
Zvemukati
- Zvikafu zvinobvumidzwa mukudya
- Zvikafu zvekudzivirira
- Cholesterol-ichideredza chikafu menyu
- Zai rinomutsa cholesterol here?
- Nzira yekuziva kana cholesterol yako yakanaka
Iyo cholesterol-yekudzikisa chikafu inofanirwa kuve yakaderera mumafuta, kunyanya akazara uye anotapisa mafuta, uye mashuga, kuitira kusimudzira kutenderera kweropa uye kudzikisa njodzi yekuunganidza mafuta muropa, kudzivirira zvirwere zvemwoyo, senge chirwere chemwoyo kana Stroke.
Uye zvakare, zvakakosha kuwedzera kudyiwa kwemichero, miriwo uye chikafu chizere, icho, nekuda kwehupfumi hwadzo zvemukati, zvinobatsira kudzora mwero wecholesterol muropa nekudzora kunwa kwavo padumbu remukati.
Izvo zvakakosha kuti iko kudya kunoperekedzwa pamwe nekuita kweimwe mhando yechiitiko chemuviri, kanokwana katatu pavhiki kweawa rimwe. Izvi zvinodaro nekuti kurovedza muviri kunoda kurasikirwa uremu uye kuwedzerwa mhasuru, ine mhedzisiro yekudzikisa cholesterol mazinga nekuvandudza hutano hwemwoyo.
Zvikafu zvinobvumidzwa mukudya
Zvikafu zvinofanirwa kuverengerwa mukudya kuti uderedze huwandu hwecholesterol ndeizvi:
- Zvikafu zvine fiber.
- Zvibereko nemiriwo, zviri nani mbishi uye zvakaomeserwa kuwedzera huwandu hwefibre, uye zvikamu zvitatu kusvika kuzvishanu zvezvikafu izvi zvinofanirwa kudyiwa zuva nezuva;
- Wedzera kudyiwa kwembesa, dzakadai bhinzi, nyemba, nyemba uye soya, uye inofanirwa kudyiwa kaviri pasvondo;
- Michero yakaoma senge walnuts, maamondi, nzungu dzeBrazil nenzungu, sezvo pamusoro pekupa fiber kumuviri, vakapfumawo mumafuta emonounsaturated uye polyunsaturated, ayo anofarira kuwedzera kwecholesterol yakanaka, HDL. Izvo zvakakosha kuti zvidiki zvidyiwe zuva nezuva, sezvo yavo caloric kudya kuri kwakakwirira;
- Skimmed mukaka uye zvigadzirwa zvemukaka, ichipa kufarira kune yakaderera-mafuta machena chizi uye isina kutapira yogati yakajeka;
- Nyama chena sehuku, hove uye turkey.
Uye zvakare, chikafu chinofanirwa kugadzirwa chakabikwa kana kupiswa, kudzivisa chikafu chakakangwa, zvimedu, zvinonhuwira zvakagadzirwa uye sosi. Kuti uwedzere kuravira kwezvikafu, zvinokwanisika kushandisa zvinonhuwira zvakasarudzika senge rosemary, oregano, coriander kana parsley.
Izvo zvakakoshawo kuti unwe anenge 2.5 litita emvura pazuva uye uine katatu yakakosha kudya uye 2 tudyo, sezvo zvichikwanisika kudzora huremu. Ona kuti chii chako chakaringana uremu.
Kune zvekare zvimwe zvekudya zvinogona kuverengerwa mukudya kuti utonge maronda echolesterol eropa nekuda kwehunhu hwavo. Izvi zvekudya ndezvi:
| Zvekudya | zvivakwa | Maitiro ekudya |
| Tomato, gwavha, manwiwa, grapefruit uye karoti | Idzi chikafu chine lycopene, chinova chinhu chine antioxidant zvimiro zvinobatsira kudzikisa yakaipa cholesterol, LDL, muropa uye kuwedzera cholesterol yakanaka, HDL. | Inogona kushandiswa kugadzirira masaradhi, masosi echisikigo, majusi kana mavitamini. |
| Waini tsvuku | Ichi chinwiwa chine resveratrol uye mamwe macomputer anoita se antioxidants uye anodzivirira mamorekuru emafuta kubva pakuiswa pamadziro etsinga, nekudaro kufadza kutenderera kweropa. | Magirazi 1 chete kana maviri ewaini anofanirwa kudyiwa masikati kana kudya kwemanheru. |
| Salmon, hake, tuna, walnuts uye chia mbeu | Ivo vakapfuma mu omega 3 ine anti-kuzvimba zvivakwa, mukuwedzera pakubatsira kudzivirira kuoneka kwemapfupa anogona kuvhara tsinga uye kutungamira pakurwara kwemoyo, mukuwedzera pakudzivirira kuumbwa kwemafuta mahwendefa mune tsinga. | Izvi zvekudya zvinofanirwa kuverengerwa mukudya nenzira dzakasiyana, uye zvinofanirwa kudyiwa kanokwana katatu kana kana pavhiki. |
| Mazambiringa Akajeka | Chibereko ichi chakapfuma mu resveratrol, tannins uye flavonoids, zvinova zvinhu zvinovaka muviri zvine simba re antioxidant, zvinobatsira kuzorodza tsinga dzeropa uye kudzikisa cholesterol. | Inogona kushandiswa mumajusi kana kudyiwa sedhizeti. |
| Garlic / nhema nhema | Iine chinhu chinonzi allicin, icho chinorwa chakaipa cholesterol (LDL) mazinga, chinobatsira kudzikisa kukwira kweropa uye chinodzivirira kuumbwa kwetrombi, nokudaro zvichideredza njodzi yekurwara nemoyo. | Inogona kushandiswa kurongedza chikafu. |
| Mafuta omuorivhi | Inodzivirira oxidation yecholesterol, ine anti-kupisa zvimiro uye inoderedza BP. | Inenge 1 punipuni yemafuta emuorivhi inofanirwa kuwedzerwa pazuva, iyo inogona kuwedzerwa kumasaladhi kana kuchikafu kana yagadzirira, kubvira painopisa, mafuta emuorivhi anogona kurasikirwa neayo maitiro |
| Ndimu | Iine antioxidants inodzivirira iyo oxidation yecholesterol yakanaka, HDL. | Muto wendimu unokwanisa kuwedzerwa kumasaladhi kana kusanganiswa nemamwe majuice kana tii. |
| Oat | Yakapfuma mu beta-glucans, rudzi rwe fiber inogadziriswa inobatsira kudzikisa cholesterol mwero. | Inogona kuwedzerwa mumajusi kana mavitamini kana kushandiswa mukugadzirira makeke nemakuki. Izvo zvakare zvinokwanisika kudya 1 mukombe weoats pakudya kwekuseni kana kushandisa oat mukaka panzvimbo yemukaka wemombe. |
| Artichoke | Icho chirimwa chakapfuma mu fiber uye luteolin, antioxidant iyo inodzivirira kuwedzera kwecholesterol uye inofarira kuwedzera kwecholesterol yakanaka (HDL). | Iyi simiti inogona kubikwa uye kuperekedza chikafu, uye inogona zvakare kudyiwa sekuwedzera kana tii. |
| Sinamoni uye turmeric | Aya makondoni akapfuma muma antioxidants uye tambo dzinobatsira kugadzirisa kutenderera kweropa uye kufarira kudzikiswa kwecholesterol. | Izvi zvinonhuwira zvinonhuwira zvinogona kushandiswa mukugadzirira chikafu. |
Kune mamwe ma teas anokwanisa kuverengerwa mune yakasarudzika cholesterol-kudzikisa sarudzo, senge artichoke tii kana dandelion tii. Tarisa uone kuti ungagadzirira sei izvi uye mamwe macolesterol machu
Ona zvimwe zvakawanda nezve cholesterol-yekudzikisa kudya mune inotevera vhidhiyo:
Zvikafu zvekudzivirira
Zvimwe zvekudya zvinofarira kuwedzera kwecholesterol yakaipa (LDL) nekuti vakapfuma mumafuta akazara, kutengesa uye / kana shuga ndeaya:
- Animal viscera, senge chiropa, itsvo uye moyo;
- Sausage, chorizo, bhekoni, salami uye ham;
- Nyama tsvuku ine mafuta mazhinji;
- Mukaka wese, yogati ine shuga, batare uye majarini;
- Yero chezi uye kirimu chizi;
- Sauces mhando ketchup, mayonnaise, aioli, bhengi, pakati pevamwe.
- Mafuta uye chikafu chakakangwa kazhinji;
- Zvikafu zvakagadzirwa kana zvechando uye chikafu chekutenga;
- Zvinwiwa zvinodhaka.
Uye zvakare, chikafu chine shuga senge makeke, makuki uye machokoreti haafanire kudyiwa, nekuti shuga yakawandisa inoungana muchimiro chemafuta uye inofarira kugadzirwa kwecholesterol muropa.
Tsvaga zvimwe muvhidhiyo pazasi chii chekumira kudya nekuda kwecholesterol:
Cholesterol-ichideredza chikafu menyu
Iyi tafura inotevera inoratidza muenzaniso wemenyu yemazuva matatu inoratidza mashandisirwo ezvikafu zvinobatsira kudzikisa cholesterol.
| Kudya | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | 1 mukombe wemukaka weoat + 1 slice yechingwa cheshuga chakashambiswa nepeanut butter | 1 kapu yekofi isingaitwe nesupu inofambiswa ne1 chidimbu chechingwa chezviyo chakazara ne 2 mashupuni e ricotta chizi + 2 makapu emazambiringa matsvuku | 1 mukombe weoats akakungurutswa ne 1 kiyipuniki yesinamoni + 1/2 mukombe wemichero yakatemwa + 1 girazi remuto wemaranjisi usina kutapira |
| Kudya kwemangwanani | 1 girazi remuto wakasvinwa wemazambiringa chaiwo ane 1 punipuni yeoats + 30 g yemadnuts | 1 wepakati bhanana akachekwa kuita zvidimbu ne 1 kikapu cheoat | 1 unsweetened yogati yakajeka + 1/2 mukombe yakatemwa michero + 1 teaspoon chia mbeu |
| Lunch kudya kwemanheru | Mashedhi mbatatisi nesaroni yakakangwa + 1/2 mukombe we broccoli uye yakabikwa karoti saradhi yakarungwa ne 1 teaspoon yemafuta emuorivhi + 1 apple | Wholegrain pasta ine turkey chipfuva chakatemwa kuita cubes uye chakagadzirirwa neasikwa tomato muto uye oregano + yakabikwa sipinashi saradhi yakarungwa ne 1 teaspoon yemafuta emuorivhi + 1 peya | Sautéed asparagus ine yakakangwa huku + saladi ine lettuce, karoti nyanya + 1 teaspoon yemafuta emuorivhi + 1 kapu yemazambiringa matsvuku. |
| Manheru masikati | 1 unsweetened yogati yakajeka nezvidimbu zvemichero + 1 punipuni yembeu dzechia | 1 kapu yakadonha watermelon | 1 vhitamini (200 mL) yeavocado ne yogati yakasikwa + 1 teaspoon yeflakisi, ichiperekedzwa ne30 g yemamondi. |
| Kudya kwemanheru | 1 mukombe unsweetened artichoke tii | 1 mukombe unsweetened dandelion tii | 1 mukombe unsweetened turmeric tii |
Mari inosanganisirwa mumenu inosiyana zvinoenderana nezera, murume kana murume, chiitiko chemuviri uye kuti munhu wacho ane chimwe chirwere chakabatana here kana kuti kwete. Naizvozvo, chakanakira kubvunza chiremba anoona nezvehutano kuitira kuti ongororo izere iitwe uye chirongwa chezvehutano chinoenderana nezvinodiwa chijekeswe.
Zai rinomutsa cholesterol here?
Zai yolk rakapfuma mu cholesterol, zvisinei zvimwe zvidzidzo zvakaratidza kuti cholesterol inowanikwa zvakasikwa muzvikafu ine njodzi yakadzika yekukonzera kukuvara, kusiyana necholesterol inowanikwa muzvikafu zvakagadziriswa.
IAmerican Heart Association inokurudzira kuti munhu ane hutano anogona kutora 1 kusvika 2 mayuniti eai pazuva, uye mune vanhu vane chirwere cheshuga kana chirwere chemwoyo, chakanakira kudya chinhu chimwe pazuva. Nechikonzero ichi, zvinokwanisika kuisa zai mukudya kuti udzikise cholesterol, sekureba sekushandisa kwayo kusiri mukuwandisa. Tarisa uone hutano hwezai.
Nzira yekuziva kana cholesterol yako yakanaka
Kuti uzive kana cholesterol iri mukati mematanho anoonekwa seakakwana uye isingamiriri njodzi yehutano, zvakakosha kuyera cholesterol yakazara nezvikamu zveropa, zvakaita seLDL, HDL uye triglycerides, muropa, iyo inofanirwa kuratidzwa ne chiremba. Kana iwe wakamboongororwa ropa nguva pfupi yadarika, isa mhedzisiro yako pa Calculator pazasi uye uone kana cholesterol yako yakanaka:
Vldl / Triglycerides yakaverengerwa maererano neiyo Friedewald fomula
Kuongororwa kwecholesterol kunogona kuitwa kana kutsanya kwemaawa anosvika gumi nemaviri kana kusatsanya, zvisinei zvakakosha kutevera kurudziro yachiremba, kunyanya kana kumwe kuyedzwa kwaratidzwa. Ona zvimwe pamusoro pecholesterol Calculator.
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