Maererano nehuwandu, nhamba huru yevanhu vane cholesterol yakakwirira yepamusoro. Somugumisiro, masvingo emidziyo yacho inoumba matanda, anowedzera dambudziko rekuvhara ropa. Ndosaka zvakakosha kuita menyu yako zvakanaka, kusanganisira michero inoderedza cholesterol muropa rako. Zvakakosha kuti tisabvisa zvokudya zvavo zvemhuka, mafura-makorikiti emichero yehuta, offal, sausages uye zvokudya zvinokurumidza.
Ndezvipi zvokudya zvinoderedza cholesterol?
Mishonga inotarirwa kuderedza kusanganiswa kwehuipi yakashata muropa, ine maitiro akasiyana, uye inopesana nenzira yekuita.
Hove . Kuumbwa kwehove nerwizi rwehove kunosanganisira Omega-3. Zvinhu zvinobatsira zvikuru kuderedza cholesterol zviri mu sardines uye saumoni. Nhamba yezuva rehove ndeye 150-250 g, iyo inoderedza huwandu hwehushusha hwekutsvaira ne 25%. Iwe unogona kuwedzerwa kutora hove yemafuta, saka rimwe capsule zuva nezuva rakakwana. Inobatsira ni tuna, trout, cod, nezvimwewo. Mukuwedzera, hove inoderedza visikiti yeropa neruzhinji rwemuviri. Zvakakosha kufunga kuti hove dzinopisa hazvibviri, nokuti ichaparadza zvinhu zvose zvinobatsira.
Vegetable . Kuumbwa kwezvinhu izvi kunosanganisira zvakawanda zve fiber, mavithamini nemamwe mishonga, pakati payo mune polyphenols, izvo zvinongoderedza huwandu hwehuipi hwakashata, asiwo kubatsira mafuta asingatengi kuti ave nani. Mishonga yakanakisisa iri mufomu yakachena, somuenzaniso, kugadzira saladi uye kuizadza nemafuta emuorivhi. Funga nezvezvinyorwa zvezvibereko, izvo zvinomera kuderedza cholesterol muropa:
- Broccoli . Izvo zvakasanganiswa zvinosanganisira zvakawanda zve fiber, iyo inopinda mumuviri, inokura uye inobvisa mafuta anokuvadza. Nhamba yezuva nezuva inenge 400 g.
- White cabbage . Zvinoshandiswa antioxidants hazvichengetwi chete mumutsva, asiwo mumiti yakagadzirwa, somuenzaniso, mune fomu yakagadzirwa kana yakagadzirwa. Mune rimwe zuva unofanirwa kudya anodarika 100 g.
- Tomato . Zvitsva tomate zvinonakidza mamiriro emwoyo, uyewo kudya 0.5 kg yemiriwo inogona kuderedza chiyero checholesterol inenge 10%.
- Nyemba . Kuumbwa kwezvigadzirwa zvakadai kunosanganisira mavara akawanda, B mavitamini, pectins uye folic acid. Kusanganisira nyemba dzinoderedza cholesterol, unogona kuderedza kudya kwako ne 10%.
- Zvigadzirwa zvemichero . Kutaura pamusoro pezvokudya zvakaderera necholesterol , haungagoni kupotsa risi tsvuku, marlet, nebhari uye zvimwe zviyo zvakakwana zvine fiber, izvo zvave zvataurwa kare. Nzira yakakwana yekudya kwekudya kwemafuro - chikamu che oatmeal, iyo inoshandiswa zuva rega rega inoderedza huwandu hwehucholesterol inenge 4%.
Mimwe michina inoderedza zvakaipa cholesterol:
- Nuts uye mbeu . Chengetedza mafuta, inowedzera huwandu hwezvakanaka uye kuderedza huwandu hwehutachiona hwemao. Nhamba yezuva nezuva ndeye 30 g. Izvi zvinosanganisira marnuts, maarmonds, mbeu yemapukanisi uye fikisi, uye hazelnut.
- Olive mafuta . Iyo yakagadzirwa inosanganisira many phytosterols, iyo inokubvumira kuderedza kuwanda kwenholesterol yakaipa. Zvakanakisisa kupa zvakasanangurwa nemafuta asina kuwanikwa.
- Oyster mushroom . Kuumbwa kwei fungus ndeye lovastine, iyo inoderedza ukuru hwevascular plaques. Nhamba yezuva nezuva ine 10 g chete.
- Zvibereko . Izvo zvine fiber yakawanda, iyo inoderedza huwandu hwehuipi hwekutsvaira, asiwo chibereko chimwe nechimwe chine zvinyorwa zvakasiyana. Semuenzaniso, mumapulamu uye maapuro kune antioxidants . Mune avocado, zvakawanda zve phytosterol, saka kudya zuva rimwe nerimwe kwemavhiki matatu nehafu ye avocado, unogona kuderedza kuwandisa kwecholesterol ne15%.