Kudya-kunonoka kudya kunobva mukushandiswa kwezvokudya zvine cheoro-cholesterol zvakagadzikana. Izvozvo zvinosanganisira zvipfeko zvine mafuta anonzi monounsaturated uye polyunsaturated, pamwe nekusvibiswa uye kusina kushandiswa kwemiti yemafuta.
Kudya-kutapisa kudya kunokurudzirwa kune vanhu vatotambura nezvirwere zvepfungwa, kana kune avo vane chimiro kwavari. Mukuwedzera, kuderedza cholesterol kunowanzodiwa apo munhu ane hutano hwakanyanya, chirwere cheshuga, hypertension. Nokudaro, kunyorova-kuderedza kudya hakusi kwechinangwa chokurasikirwa, asi kuvandudza muviri.
Zvokudya zvakaderera mucholesterol
Heino mheyo mitemo yevaya vakasarudza kutevera kudya kwehanapipidemic:
- rega kubika mapeji uchishandisa mafuta uye mafuta emhuka kubva;
- Usasvibiswa uye usasva zvokudya zvako - unogona kuibikira chete, kubika iyo muhuya kana kubika;
- Idya kakawanda uye mune zvikamu zviduku.
Izvi zvinotevera zvinogadzirisa zvakanyanya kuderedza cholesterol:
- Miti nemichero - nekuda kwemashizha emiti ayo ane.
- Oatmeal (oatmeal porridge kana zviyo zvekudya zvemangwanani, oat keke) -kuda ku fiber yakasanganiswa irimo.
- Peas, branh, soy, sesame, marinari, mbeu yezuva, pamwe nemafuta avo anoenderana -nekuda kwep phytosterols iri mukati mavo.
- Oily hove - nekuda kwekuvapo mairi omega-3 fatty acids, iyo, sezvakaitika, inokonzera kuderera kwecholesterol.
- Mafuta omuorivhi inobva kune monounsaturated fatty acids, kunyanya oleic acid. Sezvakawanikwa, pakuenzaniswa nemafuta ane mafuta akawanda, mafuta emuorivhi anokonzera kuderera kwehuwandu hwehuwandu nehuipi hweku cholesterol, asi panguva imwe chete haikwanisi kuchinja maharasi akanaka echolesterol. Shandisa masapuni mana emafuta emafuta pazuva.
- Iwaini yakaoma yewaini - kushandiswa kwakanyanyisa kwewaini (kunyanya tsvuku, iyo ine antioxidants) inowedzera huwandu hwehupenyu hwakanaka hweku cholesterol.
Heino pane zvakanyatsorondedzerwa zvezvinhu zvinowanikwa nechokuita nechosteroliti yakagadzikana, inogona kushandiswa kwekudya kwehupopididemic:
- zviyo zvezviyo zvakakwana uye mabhisikiti;
- mucheka mutsvuku, nyemba;
- brown pasta;
- mukaka wakavhenganiswa, yogurt yakakora-mafuta, mashizha asina mafuta;
- Nyama yemhute, huku uye hutu husina ganda;
- pasi-mafuta mapfupa ezvitsvuku (kudya nyama tsvuku 1 nguva mumazuva gumi);
- oily hove (mackerel, sardine, saumoni, bream, anchovy, gungwa bream);
- michero ine peel nemafuta matsva;
- miriwo - yakachena, saka yakabikwa kana yakabikwa;
- miriwo yemafuta;
- taini, sesame, walnuts, amamondi.
Zvokudya zve-hypolipidemic hazvisi zvachose zvisikwa zvinotevera:
- bhakhi (bhisikiti, croissants, buns);
- fried mbatata, chips, popcorn;
- chinotapira (makeke, keke, ice cream, sweet pastries);
- zviri nyore kuenzaniswa nemakhahydrates (shuga, jams, jams, yakawanda uchi);
- Makirasi ehuchi, mukaka wose uye wakanyoroveswa, yoghurts uye cheeses ane mafuta akawanda;
- Nguruve nyama pamwe neganda, mbudzi ine ganda, gwayana;
- sausages (bacon, salami, mortadella, nezvimwe);
- Zvokudya zvakagadzirwa (pizzas, cheeseburgers, carbonara, nezvimwewo);
- mazai evha (rempira ma gramu makumi maviri ezvenyama nemaapuroteni emaawa maviri akabikwa);
- hove caviar;
- molluscs (shrimps, lobsters, mussels, oysters, maruva emvura, makanda, cuttlefish, squid);
- Mukati (chiropa, uropi, itsvo, spleen, moyo);
- makateti, munyu uye kusvuta nyama kana hove;
- Butter, mhuka yemafuta yekubika, mafuta masukisi - gadzirira masukisi ako kubva mafuta eorivhi, mandimu uye vhiniga mazambiringa;
- doro uye carbonated drink.
Muenzaniso wakajeka wekutsanya uye wezvokugadzirira kugadzira ndiro nechokudzivirira kwecholesterol zvakagadzirwa ne borsch uye porridges yakabikwa pamusoro pemvura.