Cholesterol inogadzirwa muchiropa uye inoita mabasa mazhinji akakosha. Semuenzaniso, inobatsira kuchengetedza kushanduka kwemadziro emasero ako uye kunodiwa kuti ubudirire kumahormone akati wandei. Nekudaro, sekusvika pane zvese zviri mumuviri, zvakawandisa cholesterol kana cholesterol munzvimbo dzisina kunaka dzinoita matambudziko. Semafuta, cholesterol hairunguzi mumvura. Panzvimbo iyoyo, kutakura kwayo mumuviri kunoenderana nemamolekorera anonzi lipoproteins iyo inoendesa cholesterol, mafuta uye mafuta-akakora-mavhitamini muropa.
Kunyangwe makambani ekudya anowanzo kushambadzira akaderera cholesterol zvigadzirwa, Dietary cholesterol inongobata zvishoma zvishoma zvinokanganisa huwandu hwe cholesterol mumuviri
Mufananidzo: Pasina Kurege.com.
Mhando dzakasiyana-siyana dze lipoproteins dzinokanganisa hutano munzira dzakasiyana. Semuenzaniso, yakakwirira mwero wepasi-density lipoproteins (ldl) inotungamira kuDoundEL mumidziyo yemidziyo yeropa, iyo inogona kutungamira pakuvharidzira maArteries, marara, kurwiswa kwemwoyo uye kutadza kwestera. Mukupesana, yakakwira density liproproteins (HDL) Rubatsiro kutakura cholesterol kubva mudzvanyiriri madziro uye kubatsira kudzivirira izvi chirwere. Munyaya ino, isu tichatarisa panzira dzinoverengeka dzekusikwa kuti dziwedzere "yakanaka" cholesterol hdp uye kuderedza iyo "yakaipa" cholesterol ldl.
Kukurukurirana pakati pekudya uye cholesterol muropa
Chiropa chinoburitsa yakawanda cholesterol seinodiwa nemuviri. Inobatanidza chelesterol nemafuta mune yakaderera kwazvo density lipoproteins (lponp). Sezvo lponp inozivisa mafuta kune masero mumuviri wese, zvinoshanduka kuita denser ldl kana yakaderera-density lipoprotein, iyo inoshandura cholesterol chero pazvinenge zvichidikanwa. Chiropa chakaratidzawo yakanyanya density liproproteins (HDL), iyo chinjana chisingashandiswa cholesterol kudzoka muchiropa. Kuita uku kunonzi kukanganisa kwe cholestrol uye kunodzivirira nekuvharirwa kweiyo arteries uye chimwe chirwere chemoyo. Vamwe miromo, kunyanya ldl uye lponp, vanowanzo kukuvadza marara emahara mune maitiro anonzi oxidation. Oxided ldl uye lponp inotonyanya kukuvadza hutano.
Kunyangwe makambani ekudya anowanzo kushambadzira akaderera cholesterol zvigadzirwa, Dietary cholesterol zvinongova zvishoma zvishoma zvinokanganisa huwandu hwe cholesterol mumuviri. Izvi zvinokonzerwa nenyaya yekuti chiropa chinochinja huwandu hwe cholesterol chakagadzirwa zvichienderana nekuti iwe udye yakawanda sei. Kana muviri wako uchibata more cholesterol kubva pakudya kwako, haina kugadzirwa muchiropa. Semuenzaniso, muchidzidzo chisingaperi, vakuru 45 vakakutorera cholesterol muchimiro chemazai maviri pazuva. Mukupedzisira, avo vanenge vachidya zvimwe cholesterol vanga vasina chikamu chepamusoro cheese cholesterol kana shanduko mu lipoproteins vachienzaniswa nevaya vanodya chivhu zvishoma.
Kunyangwe chikafu choleterol zvinokanganisa huwandu hwe cholesterol, zvimwe zvigadzirwa mukudya kwako zvinogona kuwedzera, kunge nhoroondo yemhuri, kuputa nemararamiro emhuri. Saizvozvo, mamwe mararamiro akati wandei anogona kubatsira kuwedzera HDL inobatsira HDL uye kuderedza inokuvadza ldl. Pazasi pane 4 nzira dzechisikigo dzekuwedzera cholesterol mazinga:
Tarisa pane mafuta-akafutiswa mafuta
Mukupesana nemafuta akazara, mafuta asina kugadzikana ane chimwe chete kaita maviri emakemikari chisungo, chinoshandura nzira yavanoshandiswa mumuviri. Mafuta eMweya ane chete chikamu chimwe chete. Kunyangwe vamwe vachikurudzira kudya kwakadzika-mafuta kwekutsvedza, kudzidza kunosanganisira varume gumi vakaratidza kuti vhiki ine makore matanhatu ekudya kwemafuta anodzora mwero weLDL, asi zvakare inoderedza iyo inobatsira HDL.
Kusiyana neizvi, kudya kwemukati kwakakwirira kwemafuta-asina kusimbiswa mafuta anodzora mhou dzinokuvadza, asi zvakare anodzivirira huwandu hwepamusoro hweHDL HDL. Chidzidzo chevakuru makumi maviri nevakuru vane huwandu hwepamusoro che cholesterol muropa rimwe: Zvinyorwa zvakakwirira zveMono-zvakakura mafuta zvakawedzera HDL negumi nemaviri zvichienzaniswa neyakaderera mafuta ekudya.
Midziyo yemafuta anokwanisa kudzorawo oxidation ye lipoproteins, inopa iyo yekuvhara yeiyo arteries
Mufananidzo: Pasina Kurege.com.
Mafuta eMweya anokwanisa kudzorawo oxidation ye lipoproteins, ayo anobatsira kuhukura kweiyo arter. Kudzidza nekutora chikamu kwevanhu 26 kwakaratidza kuti kutsiva kwemafuta eblyunsaturaturated nemafuta emonon-akafukura mafuta mukudya kunodzora oxidation yemafuta uye cholesterol. Muzhinji, mashonoundurated mafuta akanaka kune hutano, nekuti ivo vanoderedza kukuvadza cholesterol ldl, wedzera mwero weHDL cholesterol uye kuderedza oxidation. Heano mamwe manyorerwo akanaka emakora emafuta. Vamwe vacho zvakare zvakare dzakanaka masosi emapolyunsaturated mafuta:
Maorivhi nemafuta omuorivhi
Mafuta Akasviba
Matanda, akadai semarimondi, walnuts, pecan, hazelnut uye cashew
Avocado
Shandisa mafuta ePolyunsaturated mafuta, kunyanya Omega-3
Polyunsaturated mafuta ane akati wandei kubatana, izvo zvinoita kuti vazvibate mumuviri zvakasiyana pane mafuta akawandisa. Zvidzidzo zvinoratidza kuti mafuta epanyama anoderedza "zvakashata" cholesterol ldl uye kuderedza njodzi yechirwere chemoyo. Semuenzaniso, imwe chete yekudzidza yakatsiva mafuta akawandisa akagara mukudya kwevakuru 115 mumafuta eblyunsaturated mafuta emavhiki masere. Pakupera, iyo yakazara chikamu che cholesterol uye cholesterol ldl yakaderera neinenge 10%. Chimwezve kudzidza kwaisanganisira 13,614 vakuru. Ivo vakatsiva mafuta ekudya akawandisa aine mafuta ePolyunsaturated mafuta, achipa anenge 15% yeiyo yakazara calorie. Njodzi yehosha yemoyo yekamwoyo yakadzikira neyekuti makumi maviri muzana.
Polyunsaturated mafuta zvakare anoderedza njodzi ye metabolic syndrome uye mhando 2 chirwere cheshuga. Rimwe fundo rakachinja kudya kwevakuru makumi mana nemashanu, kutsiva 5% yemakoriori kubva kuCarbohydrate kune mafuta ePolyunsaturated mafuta. Vakadana mazinga eGlucose muropa uye insulin padumbu risina chinhu, rinoratidza kuderera kwenjodzi yerudzi rwechipiri chirwere cheshuga.
Omega-3 Fatty Fatty Acids inonyanya kubatsira yemhando yemoyo yemoyo wemafuta eblyunsaturated mafuta. Izvo zvirimo mugungwa uye zvinowedzera kubva pamafuta ehove. Omega-3 mafuta ari muhuwandu hukuru hwehove, akadai saSalmon, mackerel, herring tuna, semuenzaniso tuna, yebhuruu tuna, uye kusvika pakuderera kwemasuru, kusanganisira shrimps. Dzimwe nzvimbo dzeOmega-3 dzinosanganisira mbeu uye nzungu nzungu, asi kwete mapundu.
Dzivisa kuTransjirov
Transjira haina mafuta asina kusimbiswa iyo yakagadziridzwa uchishandisa maitiro anonzi hydrogenation. Izvi zvinoitwa kuti mafuta asina kusimbiswa mumiriwo mafuta akagadzikana seicho chinja. Mazhinji mararinini uye kupfupisa kwakagadzirwa nehydrogenated mafuta. Vachivekuru vakatambirwa havana kugutsa zvakakwana, asi pakupisa kwemakamuri kuramba kwakasimba. Ndokusaka makambani ekudya ekudya mune zvigadzirwa zvakadai sekupararira, mafuro uye cookies - ivo vanopa zvimwe zvinhu pane zvisina kugadzirwa mafuta mafuta.
Nehurombo, chidimbu hydrogenated transgira zvinogadzirwa mumuviri zvakasiyana-siyana pane mamwe mafuta, uye kwete nenzira yakanakisa. Trans-mafuta anowedzera zvachose cholesterol uye ldl, asi kuderedza inobatsira HDL yeHDL yekudya】 20%. Kudzidza kwenyika yepasi rose yehutano kwakaratidza kuti transjira inogona kukonzera 8% yekufa kubva kune chirwere chemoyo pasi rese. Imwe fundo yakaratidza kuti Mutemo uchidzora transgira muNew York anoderedza kufa kubva kune chirwere chemwoyo ne45%. MuUnited States uye mune inowedzera nhamba yedzimwe nyika, makambani ekudya anofanirwa kuratidza huwandu hweshandisirwo ezvigadzirwa zvavo pamabheji ezvekudya.
Nekudaro, aya mavara anogona kunge ari kutsausa nekuti anogona kutenderedzwa padanho diki kana huwandu hweshandisirwo pakushumirwa pane isingasviki 0.5 gramu. Izvi zvinoreva kuti zvimwe zvigadzirwa zvine transgira, kunyangwe vimbai ichiratidza "0 grams of transgins yechikamu". Kuti udzivise hunyengeri uyu, verenga izvo zvinosanganiswa mukuwedzera kune iyo label ine simba. Kana chigadzirwa chacho chine "hydrogenated" mafuta, zvinoreva kuti kune kushandurwa kuri mariri, uye kunofanira kudzivirirwa.
Idya Fiber Siber
Iyo yekunyoreruka fiber iboka remagariro akasiyana siyana mune zvinomera zvinyungudutswa mumvura uye kuti vanhu havagone kugaya. Nekudaro, mabhakitiriya anobatsira anogara mumatumbo ako anogona kuyerera fiber. Muchokwadi, ivo vanozvida kune yavo simba. Aya mabhakitiriya anobatsira, anonziwo Frobiot, kuderedza huwandu hwenzvimbo dzakaipa, LPL uye LPONP. Mune chidzidzo chinosanganisira vakuru makumi matatu, kugamuchira magiramu matatu ezvekudya zvinovaka muviri neyekunyaradza fiber pazuva kwemavhiki gumi nemaviri akaderedza ldl na 18%. Chimwezve kudzidza kweiyo floors yekudya kwemangwanani yakaratidza kuti kuwedzera kweiyo svutugadzike fiber kubva papersin inoderedza ldl ne4%, uye fiber kubva kuPsychuium inoderedza LDL ne6%.
Zvakanakira zvibodzwa zvinyoronyoro zvinoderedza njodzi yechirwere. Kuongororwa kukuru kwezvidzidzo zvakati wandei kwakaratidza kuti kukwidziridzwa kwakanyanya kwezvinhu zvese zvinyoro-nyoro uye insolubles fiber inoderedza njodzi yekufa kwemakore gumi nematanhatu ne15%. Chimwezve kudzidza chine vanhu vakuru vanopfuura mazana matatu ezviuru zvakaratidza kuti avo vanonyanya kudya kubva pamakiresi nemakwereti akagarwa kwenguva yakareba, uye vaive nemikana gumi nemashanu kusvika gumi nemashanu kuti vafe panguva yekudzidza gore 14. Zvimwe zvezvakanakisa zvinyorwa zvezvakanakisa zvinyoro-nyoro zvinosanganisira bhinzi, peas uye lentils, michero, oats uye zvigadzirwa zviyo zvakazara.