Nhamba yeropa cholesterol ndiyo inoratidza kuti vanhu vazhinji vanoziva nhasi uye vanoedza kuitevera, nokuti kuwedzera kwayo kunozara nekugadzirwa kweAristrosclerosis, ischemic heart disease, nekurwisa mwoyo mune ramangwana. Kushandura kudya kwako, unogona kuzadzikisa kumira kwecholesterol, nokuda kweizvi unoda kuderedza michina inowedzera cholesterol.
Mafuta mumhuka yemhuka - chikonzero cheholesterol yakakwirira
Zvakakosha kudzidza murairo wekutanga: Mafuta anozara emhuka anobva aita kuti kuwedzera kwekulesaol, uye kudyara unsaturated mafuta acids kuderedza muzinga we lipids. Saka, kushandiswa kwemafuta emhuka kunofanira kunge kwakanyanyisa. Inonyanya kuwanda mumakumbo emhuka:
- itsvo;
- chiropa;
- ubongo.
Jiraji yejikisi ine yepamusoro yeiklesterol, saka pavhiki iwe unogona kuzvidya kwete zviduku zvina. Mukuwedzera, inofanira kuyeukwa kuti zvimwe zvibereko zvine zvinzi "zvakavanzwa" mafuta. Semuenzaniso, muine chiremba-mafuta chibage chinosanganisa chinodarika kupfuura mhou dzakaonda kana nyama yenguruve. Zvakakosha kubvisa mafuta anooneka kubva nyama.
Zvokudya zvekudya: mafuta uye pasi-mafuta
Mishonga inowedzera cholesterol muropa-mafuta mazai emisi:
- mukaka wose;
- cheeses;
- kirimu yakasviba;
- cottage cheese.
Iwe unogona kushandisa maitiro avo asina mafuta. Cholesterol inowedzerawo nekushandiswa kweyayonnaise nehotela, saka panzvimbo iyo unokurudzira kushandisa mafuta mashoma ane mafuta kana yemiriwo yemafuta.
Miti uye doro
Miti yega pachayo haina mafuta, ine cholesterol yakakwirira inobatsira. Asi kana iwe uchinge uchinge uchinge uchinge uchida kudya kana kuidya nyama, vanodya mafuta emhuka uye vanobva vanyatsokwana cholesterol. Saka, inoda kuva itsva kana kubikwa zvakasiyana nemichero yemhuka.
Zvisiri-mukisi mumakisi anotsiva zvikafu zvinorambidzwa muhotera yepamusoro, sezvo zvine michindwe nemafuta ekokonati akafuma mumafuta ane mafuta. Doro rinotungamirirawo
Zvokudya zvegungwa zvine cholesterol yakakwirira
Mishonga inowedzera "yakanaka" cholesterol ndezvokudya zvehove, izvo zvinokurudzirwa kuti zvigadziwe kazhinji pavhiki. Iine polyunsaturated inobatsira mafuta acids. Zvisinei, munhu anofanira kusarudza apa. Semuenzaniso, shellfish uye shrimp pachavo hadzina mafuta mazhinji, asi ndiwo anokonzera cholesterol, zvakafanana kune chiropa uye caviar yehove. Zvose izvi zvinodhaka zvinokuvadza nepamusoro pekutsvalasiti, uye zvinogona kudyiwa chete nguva nenguva uye zvishoma.