Chii Chaunofanira Kuita Kana Kudya Kwakaderera-KCarb Kunosimudza Yako Cholesterol

Zvemukati

• Kuputsika - Ndiwo Matanho Ako Akakwira Chaizvoizvo?
• Mamiriro Ekurapa Anogona Kusimudza Cholesterol
• Bvisa Bulletproof Kofi Kubva Kudya Kwako
• Tsiva Mamwe Mafuta Akaguta neMonounsaturated Mafuta
• Regedza iyo Ketosis uye Idya Yakawedzera Fibre-Yakapfuma, Chaiyo Kudya Carbs
• Tora Meseji Yekumba

Kudya-carb uye ketogenic kudya kunoshamisa zvine hutano.

Ivo vane akajeka, anogona kuponesa hupenyu mabhenefiti kune mamwe ezvirwere zvakakomba zvepasirese.

Izvi zvinosanganisira kufutisa, mhando 2 chirwere cheshuga, metabolic syndrome, pfari uye zvimwe zvakawanda.

Izvo zvinowanzojairika chirwere chemoyo njodzi zvinowanzo shanduka zvakanyanya, kune vanhu vazhinji (, 2, 3).

Zvinoenderana nekuvandudza uku, kudya kwakaderera-carb ndinofanira kuderedza njodzi yechirwere chemwoyo.

Asi kunyangwe izvi zvikonzero zvenjodzi zvikavandudzika paavhareji, panogona kuve nevanhu mukati meaya mavhareji anowana kuvandudzwa, uye vamwe vanoona zvakashata.

Ikoko kunoratidzika kuve kune diki subset yevanhu vanoona yakawedzera cholesterol mazinga pane yakaderera-carb chikafu, kunyanya ketogenic kudya kana yakanyanya mafuta vhezheni yepaleo.

Izvi zvinosanganisira kuwedzera kweTotal uye LDL cholesterol… pamwe nekuwedzera kwepamberi (uye zvakawanda zvinonyanya kukosha) mamaki akaita seLDL nhamba yenhamba.

Ehezve, mazhinji eaya "njodzi zvinhu" akagadzwa mumamiriro eakakwira-carb, yakakwira-koriori chikafu chekuMadokero uye hatizive kana vaine zvakafanana mhedzisiro pane yakaderera-carb chikafu chinodzora kuzvimba uye oxidative kunetseka.

Zvisinei… zvirinani kuva wakachengeteka pane urombo uye ndinofunga kuti vanhu ava vanofanirwa kutora matanho ekuderedza nhanho, kunyanya avo vane mhuri nhoroondo yechirwere chemwoyo.

Neraki, iwe haufanire kuenda pane yakaderera-mafuta chikafu, idya veggie mairi kana kutora statins kuti uwane ako mazinga pasi.

Zvimwe zvigadziriso zvirinyore zvichaita mushe uye iwe uchazokwanisa kukohwa zvese metabolic mabhenefiti ekudya yakaderera-carb.

Kuputsika - Ndiwo Matanho Ako Akakwira Chaizvoizvo?

Kududzira cholesterol manhamba kunogona kunge kwakaomarara.

Vanhu vazhinji vanoziva Total, HDL uye LDL cholesterol.

Vanhu vane HDL yakakura ("vakanaka") vane njodzi yakaderera yechirwere chemwoyo, nepo vanhu vane LDL yakakwira ("yakaipa") vane njodzi yakawedzera.

Asi iyo yechokwadi pikicha yakanyanya kuomarara pane "yakanaka" kana "yakaipa" ... iyo "yakaipa" LDL inotove nemhando diki, kunyanya zvichienderana nesaizi yezvikamu.

Vanhu vane zvidimbu zvidiki zveLDL vane njodzi huru yechirwere chemwoyo, nepo avo vane zvidimbu zvakakura vane njodzi yakaderera (4, 5).

Nekudaro, sainzi yave kuratidza kuti mucherechedzo wakakosha kupfuura ese iLDL nhamba yezvinhu (LDL-p), iyo inoyera zvingani LDL zvidimbu zviri kutenderera zvakapoteredza muropa rako ().

Iyi nhamba yakasiyana neLDL concentration (LDL-c), iyo inoyera zvingani cholesterol yako LDL zvidimbu zviri kutakura zvakatenderedza.Izvi ndizvo zvinonyanya kuyerwa pane zvakajairwa kuongororwa ropa.

Izvo zvakakosha kuti zvinhu izvi zviongororwe mushe kuti uzive kana iwe uine zvechokwadi chinhu chekushushikana nacho.

Kana uchikwanisa, ita kuti chiremba wako ayere yako LDL-p (LDL nhamba yezvimedu)… kana ApoB, inova imwe nzira yekuyera nhamba yeLDL.

Kana LDL cholesterol yako yakakwira, asi yako LDL particle nhamba yakajairika (inonzi discordance), saka unogona kunge usina chekushushikana nazvo ().

Pakudya kwakaderera-carb, HDL inowanzo kukwira uye triglycerides pasi, nepo Total neLDL cholesterol zvinowanzo gara zvakafanana. LDL particle size inowedzera kuwedzera uye LDL particle nhamba inowanzoenda pasi. Zvese zvakanaka zvinhu (, 9).

Asi zvakare… izvi ndizvo zvinoitika paavhareji. Mukati meaya mavhareji, zvinoita sekunge chikamu chevanhu pane yakaderera-carb ketogenic chikafu CHINOGONA kuwedzera muTotal cholesterol, LDL cholesterol uye LDL nhamba yenhamba.

Hapana rimwe remazano ari muchinyorwa chino rinofanirwa kutarisirwa sezano rekurapa. Iwe unofanirwa kukurukura izvi nachiremba wako usati waita chero shanduko.

Ramba uchifunga kuti ini HANDI kuratidza kuti mafuta akaguta kana akaderera-carb kudya "kwakaipa."

Izvi zvinongorehwa segwara rekutambudza kweiyo diki subset yevanhu vane matambudziko echolesterol pane yakaderera-carb uye / kana paleo chikafu.

Ini handina kuchinja pfungwa dzangu nezve yakaderera-carb kudya. Ini ndichiri kudya yakaderera-carb kudya pachangu ... isiri-ketogenic, chikafu chaicho chakadzika chakaderera-carb chikafu chine anenge 100 magiramu e carbs pazuva.

Pakupera kwezuva, kudya kwakaderera-carb kuchiri kusimba zvine hutano uye mabhenefiti FAR anokunda zvisirizvo kune vanhu vazhinji, asi chikamu chevanhu chingangoda kugadzirisa zvimwe kuitira kuti kudya kwacho kuvashande.

Ichi chiitiko chinotsanangurwa zvakadzama pano na Dr. Thomas Dayspring, mumwe wevanonyanya kuremekedzwa lipidologists (hat tip kuna Dr. Axel Sigurdsson): Lipidaholics Anonymous Case 291: Kurasikirwa nehuremu kungawedzera lipids here?

Kana iwe uchida kuchera mune sainzi kuseri kweichi chinoshamisa kukwira kwecholesterol pane ketogenic chikafu, wobva waverenga icho chinyorwa (iwe unofanirwa kusaina neakaundi account).

Nehurombo, havazi vese vanogona kuve nemamaki epamberi senge LDL-p kana ApoB kuyerwa, nekuti bvunzo idzi dzinodhura uye hadziwanikwe munyika dzese.

Muzviitiko izvi, Isiri-HDL cholesterol (Yakazara Cholesterol - HDL) mucherechedzo wakaringana unogona kuyerwa pane yakajairwa lipid pani (,).

Kana yako isiri-HDL yakakwidziridzwa, saka icho chikonzero chakaringana kutora matanho ekuyedza kuiburutsa.

Chidimbu chevanhu vane ruzivo rwekuwedzera cholesterol pane yakaderera-carb chikafu, kunyanya kana iri ketogenic uye Ultra yakakwira mafuta. Izvi zvinosanganisira LDL yakakwidziridzwa, Isiri-HDL uye mamaki akakosha senge LDL nhamba yenhamba.

Mamiriro Ekurapa Anogona Kusimudza Cholesterol

Izvo zvakakoshawo kutonga kunze kwehutano mamiriro anogona kukonzera kukwidziridzwa kwecholesterol. Izvi chaizvo hazvina kana chekuita nechikafu chaicho.

Mumwe muenzaniso weiyo unoderedzwa utachiona basa. Kana utachiona hunoshanda hwakaderera pane hwakanyanya, Yese uye LDL cholesterol inogona kukwira (,).

Chimwe chinhu chekutarisa kushomeka kwehuremu… mune vamwe vanhu, kurasikirwa uremu kunogona kuwedzera LDL cholesterol.

Kana ako mazinga achikwira panguva iyo iwe uri kurasikirwa uremu nekukurumidza, iwe ungangoda kumirira kwemwedzi mishoma wozoyera iwo zvakare kana huremu hwako hwadzikama.

Zvakakoshawo kuti ubvise chimiro chemajini senge Familial Hypercholesterolemia, iyo inotambudza munhu mumwe muvanhu mazana mashanu uye inoratidzirwa necholesterol yakakwira kwazvo uye nenjodzi huru yechirwere chemwoyo.

Ehezve, pane akawanda akapusa maitiro ehumwe pakati pedu anogona kuona mhinduro dzedu kune dzakasiyana dhayeti, senge akasiyana mavhezheni ejeni anonzi ApoE ().

Zvino izvo zvese izvo zvabuda munzira, ngatitarisei mamwe matanho anoitika iyo iwe yaunogona kutora kuunza iwo iwo cholesterol mazinga pasi.

Ita shuwa yekutonga kunze kwechero kurapwa kana magene mamiriro angave ari kukukonzera iwe kuve neakanyanya cholesterol.

Bvisa Bulletproof Kofi Kubva Kudya Kwako

"Bulletproof" kofi iri chaizvo fashoni mune yakaderera-carb uye paleo nharaunda.

Inosanganisira kuwedzera 1-2 mashupuni emafuta eMCT (kana mafuta ekokonati) uye mashupuni maviri ebhata mukapu yako yemangwanani yekofi.

Ini handina kuzviedza ini, asi vanhu vazhinji vanoti inonaka, inovapa simba uye inouraya chishuwo chavo.

Zvakanaka ... ini ndanyora zvakawanda nezve kofi, mafuta akazara, mafuta uye coconut mafuta. Ndinovada vese uye ndinofunga vakagwinya.

Nekudaro, kunyangwe hazvo "zvakajairwa" zviyero zvechimwe chinhu zvakakunakira iwe, hazvireve kuti zviyero zvakakura zviri nani.

Dzidzo dzese dzinoratidza kuti mafuta akazara haakuvadzi kushandiswa zvakajairika zviyero… kureva kuti, zviyero zvinoshandiswa nemunhu wepakati.

Iko hakuna nzira yekuziva zvinoitika kana iwe ukatanga kuwedzera yakakura huwandu hwemafuta akazara pakudya kwako, kunyanya kana iwe uchidya panzvimbo ye zvimwe zvekudya zvinovaka muviri. Izvi zvirokwazvo hachisi chinhu icho vanhu vakashanduka vachiita.

Ini ndanzwa zvakare mishumo kubva kune yakaderera-carb inoshamwaridzika maHTML (Drs Spencer Nadolsky naKarl Nadolsky. Vakanga vaine yakaderera-carb varwere vane yakawandisa yakawedzera cholesterol ine mazinga akajairwa pavanomira kunwa bulletproof kofi.

Kana iwe ukanwa kofi isingadzivirirwe uye uine matambudziko echolesterol, saka iyo chekutanga chinhu chaunofanirwa kuita kuedza kubvisa izvi kubva pane chako chikafu.

Edza kubvisa kofi isingadzivirirwe kubva pane zvaunodya. Izvi zvega zvinogona kukwana kugadzirisa dambudziko rako.

Tsiva Mamwe Mafuta Akaguta neMonounsaturated Mafuta

Mune makuru uye epamusoro emhando dzeongororo, mafuta akazara haana kubatana nekuwedzera kwekurwadziwa kwemoyo kana kufa kubva kuchirwere chemwoyo (, 16, 17).

Zvisinei… kana uine matambudziko necholesterol, saka izano rakanaka kuedza kutsiva mamwe emafuta akaguta auri kudya nemafuta emonounsaturated.

Iyi nongedzo yakapusa inogona kubatsira kuunza ako mazinga pasi.

Bika nemafuta emuorivhi pane bota uye kokonati mafuta. Idya nzungu dzakawanda uye makotapeya. Izvi zvekudya zvese zvakatakurwa nemafuta emonounsaturated.

Kana izvi zvoga zvikasashanda, saka ungatoda kutanga kutsiva imwe nyama yakakora yauri kudya nenyama yakasendama.

Ini handikwanise kusimbisa mafuta omuorivhi akakwana… mhando yemafuta emuorivhi akawedzera ane zvimwe zvakawanda zvinobatsira pahutano hwemwoyo hunoenda kupfuura cholesterol.

Iyo inodzivirira iyo LDL zvidimbu kubva kune oxidation, inoderedza kuzvimba, inovandudza mashandiro eiyo endothelium uye inogona kutoderedza BP (, ​​19,,).

Icho chaicho chikafu chepamusoro chemoyo uye ini ndinofunga chero munhu ari panjodzi yechirwere chemwoyo anofanira kunge achishandisa mafuta omuorivhi, zvisinei kuti cholesterol yavo yakakwira here kana kuti kwete.

Izvo zvakakoshawo kuti udye hove dzakakora dzakakwira muOmega-3 fatty acids, kanokwana kamwe pasvondo. Kana iwe usingakwanise kana kusatodya hove, wedzera nemafuta ehove panzvimbo.

Mafuta eMonounsaturated, senge anowanikwa mumafuta emuorivhi, makotapeya nenzungu, anogona kunge aine cholesterol kudzikisira mhedzisiro kana ichienzaniswa nemafuta akazara.

Regedza iyo Ketosis uye Idya Yakawedzera Fibre-Yakapfuma, Chaiyo Kudya Carbs

Iko kune kusanzwisisika kwakajairika kuti yakaderera-carb chikafu inofanirwa kuve ketogenic.

Ndokunge, iwo ma carbs anofanirwa kuve akaderera zvakakwana kuti muviri utange kuburitsa ketoni kunze kwemafuta acids.

Rudzi rwekudya urwu rwunoita serunonyanya kushanda kune vanhu vane pfari. Vanhu vazhinji zvakare vanoti vanowana mhedzisiro, mupfungwa uye nemumuviri, kana vari ketosis.

Zvakadaro… kudzora kwakadzikama kwecarb kunogona kutaridzika kunge kwakadzika-carb.

Kunyangwe pasina tsananguro yakajeka, chero chinhu chinosvika 100-150 magiramu pazuva (dzimwe nguva chakakwirira) chinogona kusarudzwa senge yakaderera-carb chikafu.

Zvinogoneka kuti vamwe vanhu vanoona cholesterol ichiwedzera pavanenge vari ketosis, asi inatsiridze pavanodya zvakwana chete carbs kudzivirira kupinda ketosis.

Unogona kuedza kudya zvidimbu zviviri zvemichero pazuva… pamwe mbatatisi kana mbatatisi ine kudya kwemanheru, kana zvidimbu zvidiki zvine stachi ine hutano senge mupunga nehoat.

Zvichienderana nehutano hwako hwemagetsi uye zvaunofarira, iwe unogona zvakare kungotora yakakwira-carb vhezheni ye paleo panzvimbo.

Izvi zvinogona zvakare kuve chikafu chine hutano, sezvakaratidzwa nevanhu venguva refu-kurarama seKitavans neOkinawans, vaidya yakawanda carbs.

Kunyangwe ketosis inogona kuve nezvakawanda zvakanaka mabhenefiti, zvirokwazvo haisi yemunhu wese.

Dzimwe nzira dzechisikirwo dzekudzikisa cholesterol mwero dzinosanganisira kudya chikafu chakakwira mune yakasungunuka fiber kana isingagadzike starch, uye kutora niacin yekuwedzera.

Kurovedza muviri, kurara zvirinani uye kudzikisira huwandu hwekunetseka kunogona kubatsira.

Tora Meseji Yekumba

Hapana rimwe remazano ari muchinyorwa chino rinofanirwa kutarisirwa sezano rekurapa. Iwe unofanirwa kukurukura izvi nachiremba wako usati waita chero shanduko.

Ramba uchifunga kuti ini HANDI kuratidza kuti mafuta akaguta kana akaderera-carb kudya "akaipa."

Izvi zvinongorehwa segwara rekutambudza kweiyo diki subset yevanhu vane matambudziko echolesterol pane yakaderera-carb uye / kana paleo chikafu.

Ini handina kuchinja pfungwa dzangu nezve yakaderera-carb kudya. Ini ndichiri kudya yakaderera-carb chikafu ini ... isiri-ketogenic, chikafu chaicho chakadzika chakaderera-carb chikafu chine anenge 100 magiramu e carbs pazuva.

Pakupera kwezuva, kudya kwakaderera-carb kuchiri kusimba zvine hutano uye mabhenefiti FAR anokunda zvisirizvo kune vanhu vazhinji, asi chikamu chevanhu chingangoda kugadzirisa zvimwe kuitira kuti kudya kwacho kuvashande.