Unogona Kudya Mazai Kana Iwe Une Chirwere cheshuga?

Zvemukati

• Kubatsirwa kwemazai
• Kunetseka kwecholesterol
• Saka chii chiri chekudya chamangwanani?
• Mazuva ese chirwere cheshuga
  

Kudya kana kusadya?

Mazai chikafu chakasiyana-siyana uye sosi huru yeprotein.

IAmerican Diabetes Association inofunga mazai sarudzo yakanaka kwazvo kune vanhu vane chirwere cheshuga. Izvi zvinonyanya nekuti rimwe zai hombe rine inenge hafu yegiramu yemakabohydrate, saka zvinofungidzirwa kuti havasi kuzokwidza shuga rako reropa.

Mazai akakwirira mucholesterol, zvakadaro. Rimwe zai hombe rine anenge 200 mg yecholesterol, asi kana izvi zvichikanganisa muviri zvinogoneka.

Kuongorora cholesterol yako kwakakosha kana uine chirwere cheshuga nekuti chirwere cheshuga chinokonzeresa chirwere chemoyo.

Kuwanda kwecholesterol muropa kunowedzerawo njodzi yekubata chirwere chemwoyo. Asi chikafu chinodyiwa checholesterol hachina kukanganisa kwakanyanya pamazinga eropa sezvaimbofungidzirwa. Nekudaro, zvakakosha kuti chero munhu ane chirwere cheshuga azive uye aderedze dzimwe njodzi dzechirwere chemwoyo.

Kubatsirwa kwemazai

Zai rose rine anenge magiramu manomwe emapuroteni. Mazai zvakare yakasarudzika sosi ye potassium, inotsigira hutano uye mhasuru hutano. Potassium inobatsira kuyera sosiamu mumuviri zvakare, izvo zvinovandudza hutano hwemwoyo.

Mazai ane zvakawanda zvinovaka muviri, senge lutein uye choline. Lutein anokuchengetedza kubva kuchirwere, uye choline inofungidzirwa kuvandudza hutano hwehuropi. Mazai emazai ane biotin, yakakosha kune bvudzi rine hutano, ganda, uye nzara, pamwe nekugadzira insulin.

Mazai anobva kuhuku anofamba mumafuro akakwirira mu omega-3s, ayo ari mafuta anobatsira kune vanhu vane chirwere cheshuga.

Mazai ari nyore pachiuno, futi. Rimwe zai hombe rinongova neanosvika makumi manomwe nemashanu emakirori uye magiramu mashanu emafuta - anongova magiramu 1,6 ayo akazara mafuta. Mazai anoshanduka-shanduka uye anogona kugadzirirwa nenzira dzakasiyana kuti akwane zvaunofarira.

Unogona kugadzira chikafu chine utano kunyange zvirinani nekusanganisa mumadomasi, sipinashi, kana mimwe miriwo. Heano mamwe akanaka emangwanani mazano kune vanhu vane chirwere cheshuga.

Sezvo aine hutano sezvaari munzira dzakawanda, mazai anofanirwa kudyiwa zvine mwero.

Kunetseka kwecholesterol

Mazai akawana rap yakaipa makore apfuura nekuda kwekuti aionekwa seakanyanya cholesterol kuti ive chikamu chekudya kwakanaka. Zvakawanda zvachinja kubva ipapo. Basa recholesterol yekudya sezvo riine chekuita neropa remuropa cholesterol remunhu rose rinoratidzika kunge riri diki pane zvaifungidzirwa kare.

Nhoroondo yemhuri inogona kunge iine zvakawanda zvekuita necholesterol yako mazinga pane kuwanda kwemafuta cholesterol mune chikafu chako. Iko kutyisidzira kukuru kumazinga ako echolesterol chikafu chikafu chakakura mumafuta ekufambisa uye mafuta akazara. Dzidza zvakawanda nezve mhedzisiro yeakakwira cholesterol pamuviri wako.

Mazai haafanire kudyiwa zvakanyanya kana uine chirwere cheshuga. Izvo zvirudziro zvazvino zvinoratidza kuti munhu ane chirwere cheshuga haafanirwe kudya anopfuura mamirigiramu mazana maviri (mg) echolesterol zuva rega rega.

Mumwe munhu asina chirwere cheshuga kana kunetsekana kwehutano hwemwoyo anogona kutora kusvika ku 300 mg pazuva. Rimwe zai hombe rine 186 mg yecholesterol. Hapana nzvimbo yakawanda yeimwe cholesterol yekudya kana zai radyiwa.

inoratidza kuti mwero yekudyiwa kwezai kunogona kukwidza njodzi yekukura rudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo. Nepo kubatana kwacho kusiri pachena, vatsvagiri vanodavira kuti kuwandisa kwecholesterol, kana kuchibva mukudya kwemhuka, kunogona kuwedzera njodzi idzodzo.

Sezvo cholesterol yese iri muzai, unogona kudya mazai evachena pasina kunetseka nezvekuti ari kukanganisa sei kudyiwa kwako kwemazuva ese kwecholesterol.

Maresitorendi mazhinji anopa mazai machena machena kune mazai akazara mumidziyo yavo. Iwe unogona zvakare kutenga cholesterol-isina mazai anotsiva muzvitoro izvo zvinogadzirwa nemazai machena.

Ramba uchifunga, zvisinei, kuti iyo yolk ndiyo zvakare imba yakasarudzika yemamwe akakosha mazai ezvekudya. Anenge ese vhitamini A muzai, semuenzaniso, anogara mune iyo yolk. Izvozvowo ndezvechokwadi kune mazhinji echoline, omega-3s, uye calcium muzai.

Saka chii chiri chekudya chamangwanani?

Kana iwe uine chirwere cheshuga, unofanirwa kudzikisira kudyiwa kweza kusvika katatu pasvondo. Kana iwe uchingodya mazai machena, iwe unogona kunzwa wakasununguka kudya zvakanyanya.

Chenjera zvakadaro, pamusoro pezvaunodya nemazai ako. Rimwe zai risingakuvadzi uye rine hutano rinogona kugadzirwa zvishoma zvine hutano kana rakakangwa mubhata kana mafuta ekubikisa asina hutano.

Kuisa zai mu microwave kunongotora mineti imwe uye hakudi chero mafuta ekuwedzera. Saizvozvo, usashumire mazai ane mafuta mazhinji, ane-sodium bacon kana soseji kazhinji.

Zai rakaomeswa rakaomeswa rinodyiwa zvine mapuroteni akawanda kana uine chirwere cheshuga. Protein inobatsira kuti ugare wakazara pasina kukanganisa shuga yeropa rako. Mapuroteni haangononoke kugaya, anononoka kutora glucose. Izvi zvinobatsira kwazvo kana uine chirwere cheshuga.

Kuve neakaonda mapuroteni pakudya kwese uye kweapo neapo chidya idanho rakanaka kune chero munhu ane chirwere cheshuga.

Sezvo zvauri kusvika pakuziva makabhohaidhiretsi uye neshuga yezvakasiyana siyana zvekudya, iwe unofanirwa zvakare kutarisisa kumazinga echolesterol nemafuta akazara mune chikafu chako.

Kana izvo zvikareva kuchinjisa mamwe mazai akazara eazai machena kana puroteni yemiti senge tofu, zvakanaka, iyo ingori nzira yehungwaru yekunakidzwa nemapuroteni uye chengetedza hutano hwako hushoma.

Mazuva ese chirwere cheshuga

• Yakagumburwa? Poached? Yakaoma-yakabikwa? Zvisinei iwe unofarira mazai ako akagadzirirwa, edza kudya kusvika kumatatu ezvishamiso izvi vhiki imwe neimwe kuti utore mukana weprotein yavo uye makabhohydrate mabhenefiti. Rangarira, huku yakanaka, huku iri riine hutano. Chinangwa chemazai kubva ku organic, mafuro, kana mahara-anotenderera ehuku dzekuwedzera kwemoyo-hutano omega-3 mafuta. Kana iwe uine hanya necholesterol, dzikisa zvaunodya kana kushandisa mazai machena.