Shuga uye Cholesterol: Pane Pane Kubatana Here?

Zvemukati

• Kutsvagisa Kunongedzera Shuga uye Hosha Yemwoyo
• Kudzora Yako Shuga Kunzwa

Kana isu tichifunga nezve chikafu chinosimudzira cholesterol, isu tinowanzo funga nezve izvo zvinorema mumafuta akazara. Uye kunyange chiri chokwadi kuti izvi zvekudya, pamwe neiya yakakwira mumafuta ekufambisa, zvinowedzera zvakashata (LDL) cholesterol mwero kupfuura vamwe, zvirokwazvo handicho chete chinhu chakakosha kutarisisa.

MaAmerican vanodya anofungidzirwa makumi maviri mashupuni eshuga zuva rega rega, paavhareji, maererano neAmerican Heart Association (AHA). Ehezve, mashandisiro emitengo anosiyana kubva pamunhu kusvika kune mumwe munhu, asi pane kusahadzika kushoma kuti aya macalorie asina chinhu ari kukanganisa hutano hwedu.

Kutsvagisa Kunongedzera Shuga uye Hosha Yemwoyo

Chimwe chidzidzo chinowanzotaurwa sekuratidza mhedzisiro yeshuga pane cholesterol mazinga. Vatsvagiri vakaona kuti shuga yekushandisa yakamutsa akati wandei mamaki echirwere chemoyo.

Vakatarisa kuti vanhu vanodya mashuga akawedzera vaive ne "yakanaka" cholesterol, kana yakakwira-density lipoprotein (HDL). HDL inoshanda kushanda kutora "yakaipa" cholesterol, kana yakaderera-density lipoprotein (LDL), uye kuendesa kuchiropa. Nekudaro, isu tinoda kuti edu HDL mazinga ave akakwirira.

Vakawana zvakare kuti vanhu ava vaive nematanho epamusoro e triglycerides. Chero chimwe chezvinhu izvi chinogona kuwedzera njodzi dzako pachirwere chemwoyo.

Triglycerides imhando yemafuta uko nhanho dzinowedzera mushure mekudya. Muviri wako urikuchengeta macalorie iwe ausiri kushandisa kwesimba panguva ino. Pakati pekudya, kana iwe uchida simba, aya triglycerides anosunungurwa kubva kumafuta maseru uye anotenderera muropa. Sekureva kweMayo Clinic, iwe unogona kunge uine huwandu hwakakwira hwe triglyceride kana iwe uchidya zvakanyanya kupfuura zvaunotsva, uye kana ukadya zvakawandisa shuga, mafuta, kana doro.

Kunge cholesterol, triglycerides hainyungudike muropa. Vanotenderera yako vascular system, uko kwavanogona kukuvadza tsinga masvingo uye kukonzera atherosclerosis, kana kuomarara kwetsinga. Ichi chiitiko chengozi yekurohwa, chirwere chemwoyo, uye chirwere chemoyo.

Kudzora Yako Shuga Kunzwa

Izvo zvinokurudzira kusawana zvinopfuura gumi muzana zvemakoriyori ako kubva pashuga, kana kunyangwe zvakaderera se5 muzana, kusvika. IAHA inokurudzira zvakafanana kuti vakadzi havawani anopfuura macalorie e100 zuva rega rega kubva pashuga yakawedzerwa, uye varume vasapfuure zana nemakumi mashanu macalorie - ndiwo maaspuni matanhatu nematanhatu, zvichiteerana. Zvinosuruvarisa, izvo zvishoma zvishoma pane izvo zvavanofungidzira kuti vazhinji veAmerica vari kuwana izvozvi.

Nekuona, gumi jellybeans hombe dzine 78.4 macalorie kubva pashuga yakawedzerwa, kana anenge magiramu makumi maviri eshuga (4 mashupuni), inova inenge iri mari yako yese kana uri mukadzi.

Dzidza kuziva shuga pane zvinyorwa zvekudya. Shuga haigare yakanyorwa seyakadai pazvinyorwa zvekudya. Zvinosanganisira sosi yezviyo, uchi, chimera shuga, manyuchi, manyuchi, chinotapira chibage, uye chero mazwi anopera muna "ose" (seglucose uye fructose) anowedzerwa shuga.

Tsvaga zvinobatsira zvinotsiva. Haasi ese anotsiva shuga akagadzirwa akaenzana, uye mamwe ane njodzi dzawo. Stevia chimwe chinotapira chirimwa-chinotapira icho chiri chechokwadi shuga imwe, kusiyana neagave neuchi, izvo zvichiri zvine mamorekuru eshuga.

Kungofanana nekutarisa kunwa kwako doro, macalorie, uye mafuta akazara, iwe unofanirwa kuongorora yako shuga yekushandisa. Hapana chakakanganisika neapo neapo kubata, asi mhedzisiro yeshuga inogona kunge yakaoma pamoyo pako.