Maitiro Ekudzikisa Cholesterol neKudya

Zvemukati

• Pfupiso
• Chii chinonzi cholesterol?
• Ndeapi marapirwo echolesterol yakakwira?
• Ndingaite sei kudzikisa cholesterol ine chikafu?

Pfupiso

Chii chinonzi cholesterol?

Muviri wako unoda cholesterol kuti ushande nemazvo. Asi kana uine zvakawandisa muropa rako, zvinogona kunamira kumadziro etsinga dzako uye kutetepa kana kutodzivira. Izvi zvinokuisa panjodzi yecoronary arteri chirwere uye zvimwe zvirwere zvemwoyo.

Cholesterol inofamba kuburikidza neropa pamapuroteni anonzi lipoproteins. Imwe mhando, LDL, dzimwe nguva inonzi "yakaipa" cholesterol. Iyo yakakwira LDL nhanho inotungamira kune kuwanda kwecholesterol mumatope ako. Imwe mhando, HDL, dzimwe nguva inonzi "yakanaka" cholesterol. Inotakura cholesterol kubva kune zvimwe zvikamu zvemuviri wako ichidzokera kuchiropa chako. Ipapo chiropa chako chinobvisa cholesterol kubva mumuviri wako.

Ndeapi marapirwo echolesterol yakakwira?

Mishonga yekurapa cholesterol yakawanda inoshanduka pamoyo-hutano mararamiro uye mishonga. Maitiro ehupenyu anosanganisira kudya zvine hutano, kurema manejimendi, uye kugara uchiita zvemuviri.

Ndingaite sei kudzikisa cholesterol ine chikafu?

Moyo-hutano mararamiro ehupenyu anosanganisira chikafu chekudzikisa cholesterol yako. Iyo DASH yekudya chirongwa mumwe muenzaniso. Imwe ndeye Therapeutic Lifestyle Changes chikafu, icho chinokurudzira iwe

Sarudza mafuta ane hutano.Iwe unofanirwa kudzora ese akazara mafuta uye akazara mafuta. Hapana anopfuura makumi maviri neshanu kusvika makumi matatu nemashanu kubva muzana emarori ako ezuva nezuva anofanirwa kubva kumafuta ezvekudya, uye asingasviki 7% emakoriori ako ezuva nezuva anofanirwa kubva kumafuta akazara. Zvichienderana nekuti mangani macalorie aunodya pazuva, heano huwandu hwakawanda hwemafuta aunofanira kudya:

Mafuta akaguta mafuta akaipa nekuti anomutsa LDL yako (yakaipa cholesterol) mwero kupfuura chero chinhu chipi zvacho mukudya kwako. Inowanikwa mune dzimwe nyama, zvigadzirwa zvemukaka, chokoreti, zvinhu zvakabikwa, uye zvakadzama-zvakabikwa uye zvakagadziriswa chikafu.

Trans mafuta mamwe mafuta akaipa; inogona kusimudza LDL yako uye ikuderedze iwe HDL (yakanaka cholesterol). Trans mafuta anowanikwa muzvikafu zvakagadzirwa nemafuta ehydrogenated nemafuta, senge tsvimbo margarine, machipisi, uye mafrizi eFrance.

Panzvimbo pemafuta akashata aya, edza mafuta ane hutano, senyama yakaonda, nzungu, uye mafuta asina kunyorova akaita secanola, maorivhi, uye mafuta esafflower.

Deredza chikafu chine cholesterol. Kana iwe uri kuyedza kudzikisa cholesterol yako, iwe unofanirwa kunge uine isingasviki 200 mg pazuva recholesterol. Cholesterol iri mune zvekudya zvemhuka, senge chiropa uye imwe nyama yenyama, mazai emazai, shrimp, uye mukaka wakazara zvigadzirwa zvemukaka.

Idya faibha yakawanda inogadziriswa. Chikafu chakakwira mune yakasungunuka fiber chinobatsira kudzivirira yako yekugaya nzira kubva kunotora cholesterol. Izvi zvekudya zvinosanganisira

• Zviyo zviyo-zviyo senge oatmeal uye oat bran
• Zvibereko zvakadai semaapuro, mabhanana, orenji, mapeya, uye michero
• Mbesa dzakadai seitsvo bhinzi, nyemba, huku nizi, nyemba dzemaziso matema, uye mahara bhinzi

Idya michero nemiriwo yakawanda. Kudya kwakapfuma mumichero nemiriwo kunogona kuwedzera zvakakosha macholesterol-ekudzikisa makomponi mukudya kwako. Aya macompound, anonzi plant stanols kana sterols, anoshanda senge soluble fiber.

Idya hove dzakakwira mu omega-3 fatty acids. Aya maacidi haangadzikise mwero weLDL yako, asi anogona kubatsira kukwidziridza mwero weHDL yako. Dzinogona zvakare kuchengetedza moyo wako kubva mukugwamba kweropa uye kuzvimba uye kuderedza njodzi yako yekurwadziwa kwemoyo. Hove dzinopa sosi yakanaka ye omega-3 fatty acids inosanganisira salmon, tuna (makedheni kana nyowani), uye mackerel. Edza kudya hove idzi kaviri pasvondo.

Deredza munyu. Iwe unofanirwa kuyedza kudzikisira huwandu hwesodium (munyu) iyo yaunodya isingasvike mamirigri 2,300 (inenge 1 teaspoon yemunyu) pazuva. Izvi zvinosanganisira zvese sodium yaunodya, ingave yakawedzerwa mukubika kana patafura, kana kuti yatove mune zvigadzirwa zvekudya. Kudzikamisa munyu hakuzodzikise cholesterol yako, asi kunogona kudzikisa njodzi yako yezvirwere zvemwoyo nekubatsira kudzikisa BP yako. Iwe unogona kudzora yako sodium nekuisarudza yakaderera-munyu uye "isina yakawedzera munyu" chikafu uye mwaka panguva petafura kana uchibika.

Deredza doro. Doro rinowedzera mamwe macalorie, ayo anogona kukonzera kuremerwa. Kunyanya kufuta kunogona kukwidziridza mwero wako weLDL uye kudzikisa yako HDL nhanho. Doro rakawandisa rinogona zvakare kuwedzera njodzi yako yezvirwere zvemoyo nekuti zvinogona kukwidza yako BP uye triglyceride level. Imwe yekumwa igirazi rewaini, doro, kana shoma shoma doro rakaoma, uye kurudziro ndeyekuti

• Varume havafanirwe kunge vanopfuura zvinwiwa zviviri zvine doro pazuva
• Vakadzi havafanirwe kunge vaine chinopfuura chinwiwa chimwe chine doro pazuva

Mavara ezvekudya zvinovaka muviri anogona kukubatsira kuti uone kuti mangani mafuta, akazara mafuta, cholesterol, faibha, uye sodium mune zvekudya zvaunotenga.

NIH: National Mwoyo, Mapapu, uye Ropa Institute