Menyu Yekudya Kwakanaka Kune Vane Cholesterol Yakawanda
Cholesterol yakakwira inyaya huru inokonzera chirwere chemwoyo nestroke. Mashoko akanaka ndeekuti kuchinja zvekudya kunogona kubatsira kuderedza LDL ("cholesterol" yakaipa), kuwedzera HDL ("cholesterol" yakanaka), uye kuchengetedza triglycerides dzakagadzikana. Kudya kwecholesterol yakakwira hakufanirwe kunge "kwakapfava" kana kurwadza. Nekusarudza zvinhu zvakakodzera uye kugadzirisa nzira dzako dzekubika, unogona kuramba uchidya zvakanaka uku uchichengetedza hutano hwemwoyo.
Chinyorwa chino chinokurukura nezvemitemo yekudya inokurudzirwa kuvanhu vane cholesterol yakakwira, runyorwa rwezvikafu zvekusarudza uye kuganhurira, uye muenzaniso wemenyu yezuva nezuva yaunogona kushandisa.
Kunzwisisa Cholesterol uye Migumisiro Yechikafu
Cholesterol inodiwa nemuviri kuti igadzire mahormone nemasero. Zvisinei, kana huwandu hwecholesterol hwakawandisa—kunyanya LDL—hunogona kuungana pamadziro etsinga dzeropa uye hunoita plaque. Nekufamba kwenguva, izvi zvinoderedza kuyerera kweropa uye zvinowedzera njodzi yekurwara nemwoyo.
Kudya kunotora basa guru, sezvo kudya mafuta akawandisa, mafuta etrans, uye shuga zvakanyanya kunogona kuwedzera LDL ne triglycerides. Kusiyana neizvi, fiber inonyunguduka, mafuta asina kuguta, uye kudya kwakapfuma mumichero nemiriwo zvinogona kubatsira kuderedza LDL.
Nheyo dzeKudya Kwakanaka dzeCholesterol Yakakwira
Heano mamwe mazano anoumba hwaro hwemenyu yekudya ine hutano ye cholesterol yakakwira:
1. Wedzera faibha inonyunguduka
Faibha inonyunguduka inobatsira "kusunga" cholesterol mudumbu, ichidzivirira kuti isanyungudutswe nemuviri. Zvinhu zvinosanganisira oats, bhari, bhinzi, maapuro, mapeya, maranjisi, nemiriwo yakaita seokra.
2. Sarudza mafuta ane hutano (asina mafuta akawanda)
Tsiva mafuta akazara nemafuta asina kuguta anobva kumaavocado, nzungu, mbeu, mafuta emuorivhi, mafuta ecanola, uye hove dzine mafuta akadai sesalmon kana sardines.
3. Deredza mafuta akazara uye dzivisa mafuta e trans
Mafuta akaguta anowanikwa akawanda munyama dzine mafuta, ganda rehuku, mukaka wekokonati, bota, uye zvigadzirwa zvemukaka zvine mafuta akawanda. Mafuta eTrans anowanzo kuwanikwa muzvikafu zvakagadzirwa zvakanyanya, zvimwe zvekudya zvakakangwa, makeke anogadzirwa nemafuta, uye makeke akaputirwa.
4. Isa mapuroteni asina mafuta akawanda pakutanga
Sarudza hove, zamu rehuku risina ganda, tofu, tempeh, nenzungu. Nyama tsvuku inonaka dzimwe nguva, asi sarudza nyama dzisina mafuta akawanda uye zvidimbu zvidiki.
5. Deredza shuga nemacarbohydrate akagadziriswa
Zvinwiwa zvine shuga, makeke, chingwa chichena, uye chikafu chine shuga yakawanda zvinogona kuwedzera triglycerides. Sarudza makabhohaidhiretsi akaomarara akadai semupunga webrown, gorosi rose, mbatatisi, uye oatmeal.
6. Nyatsoteerera magadzirirwo ekubika
Zviri nani kuipisa nemhepo inopisa, kuifashaidza, kuibheka, kana kuigocha nemafuta mashoma. Dzivisai kuigocha kakawanda, sezvo kuipisa kakawanda kunogona kuderedza kunaka kwemafuta.
Zvokudya Zvinokurudzirwa
Kuti zvive nyore kuronga menyu, heino runyorwa rwezvikafu zvinowanzo batsira vanhu vane cholesterol yakakwira:
– Oatmeal negorosi rose: zvakapfuma mufiber inonyungudika.
– Hove dzine mafuta (kaviri kusvika katatu pasvondo): salmon, tuna, sardines, mackerel.
– Nzungu nembeu: maarumondi, walnuts, mhodzi dzechia, mhodzi dzeflax.
– Muriwo nemichero yemavara akasiyana-siyana: sipinachi, broccoli, matomatisi, makarotsi, papaya, maapuro, michero.
– Tofu netempeh: mapuroteni emuriwo anochinjika.
– Mafuta ane hutano: mafuta emuorivhi, mafuta ecanola (shandisa zvine mwero).
– Mukaka usina mafuta akawanda kana wezvirimwa usina shuga: kana zvakakodzera uye kwete wakawandisa.
Zvekudya Zvinofanira Kuganhurirwa
Hazvifanirwe kunge "kurega zvachose," asi zvakanakisisa kuganhurira:
- Nyama yemukati, yakagadzirwa (masoseji, nuggets, ham)
- Chikafu chakakangwa, chikafu chinokurumidza
– Mukaka wakakora wekokonati uye chikafu chine mukaka wakakora wekokonati kakawanda
– Makeke akaputirwa uye zvekudya zvine shuga yakawanda/mafuta etrans
– Zvinwiwa zvinotapira, boba, kofi yemukaka ine shuga yakawanda
- Chizi chine mafuta akawanda uye mukaka wakakora zvizere
Muenzaniso weMenyu yeKudya Kwakanaka Kwezuva Nezuva (Inogona Kudzokororwa uye Kusiyana)
Heino muenzaniso wemenyu yezuva nezuva yakaringana yekubatsira kudzora cholesterol. Zvikamu zvinogona kugadziriswa kuti zvienderane nezvinodiwa nemacalorie ako uye mazinga ekushanda.
Menyu 1 (Zuva Rimwe)
Kudya kwemangwanani:
– Oatmeal yakabikwa nemukaka usina mafuta akawanda kana mukaka wesoya usina shuga
– Pamusoro: zvidimbu zvidiki zvebhanana + chipunu chimwe chete chembeu dzechia
– Tii inodziya isina shuga
Zvekudya zvemangwanani:
– 1 apuro kana peya
- Mvura
Idyai masikati:
– Chikamu chepakati chemupunga webrown
– Mackerel yakagochwa ine zvinonhuwira zveyero
– Kanga broccoli nemakarotsi nemafuta emuorivhi mashoma
- Saladhi yemakaka nematomatisi
Zvekudya zvemasikati:
– Chitsama chidiki chemaarumondi/walnuts asina munyu
– Kana yogati isina mafuta akawanda isina shuga
Kudya kwemanheru:
- Supu yakachena ine tofu, sipinachi, uye howa
– Chikamu chidiki chembatatisi yakakangwa kana mbatatisi yakabikwa
– Muchero wakachekwa (papaya/orenji)
Menyu 2 (Zuva Rimwe)
Kudya kwemangwanani:
– Zvidimbu zviviri zvechingwa chegorosi rose
– Zai 1 rakabikwa (zviri nani kuderedza huwandu hwezai yolk kana cholesterol yakakwira zvakanyanya)
– 2–3 tbsp yeavokhado se spread
– Kofi nhema isina shuga kana tii
Zvekudya zvemangwanani:
– Orenji kana gwavha
Idyai masikati:
– Gado-gado nemuto wenzungu kuti unakirwe (deredza shuga nemukaka wekokonati)
- Wedzera tempeh yakagochwa kana tofu yakakangwa
- Muchero sedhizeti
Zvekudya zvemasikati:
– Edamame yakabikwa kana bhinzi dzakabikwa
Kudya kwemanheru:
- Saradhi yemuriwo + zamu rehuku rakagochwa
– Kushongedza: mafuta omuorivhi + muto weremoni + mhiripiri shoma
– Ndiro imwe diki yemabheri kana mapapaya
Menyu 3 (Zuva Rimwe, Maitiro echiIndonesia)
Kudya kwemangwanani:
– Porridge yebhinzi yegirini isina mukaka wakakora wekokonati uye shuga yakawandisa
- Wedzera oats shoma kuti uwedzere fiber
Zvekudya zvemasikati:
– Bhanana kana papaya
Idyai masikati:
- Peel yemuriwo ine muto wenzungu wakarongwa
– Yakagochwa/pepes tempeh
– Mupunga webrown kana mupunga wechibage
Zvekudya zvemasikati:
– Smoothie: sipinachi + chinanazi + mvura + mhodzi dzechia (hadzina shuga)
Kudya kwemanheru:
– Hove yakabikwa nemoto + soup yemuriwo wakachena
– Chikamu chidiki chembatatisi dzakabikwa/mbatatisi dzakabikwa nemhepo
Mazano Anoshanda Ekuti Zvinhu Zvirambe Zvichienderana
1. Shandisa nzira ye "ndiro ine hutano": hafu yendiro yemuriwo, chikamu chimwe muzvina chemapuroteni asina mafuta akawanda, chikamu chimwe muzvina chemacarbohydrate akaomarara.
2. Verenga mazita ezvekudya uye usashandise mafuta ane "mafuta asina hydrogenated" (anoratidza mafuta e-trans).
3. Gadzirira zvekudya zvine hutano zvakaita semichero, nzungu dzisina munyu, kana yogati isina munyu kuti usakwezvwa nezvikafu zvine shuga yakawanda nemafuta.
4. Inwa mvura yakawanda uye deredza kunwa kwako doro nezvinwiwa zvinotapira.
5. Pedzisa nekuita maekisesaizi emuviri kweinenge maminetsi 150 pasvondo (kufamba nekukurumidza, kuchovha bhasikoro, kushambira).
Penutup
Kudya kwakanaka kwevanhu vane cholesterol yakakwira kunotarisa pakuwedzera faibha, kusarudza mafuta ane hutano, kuderedza chikafu chakagadziriswa zvakanyanya, uye kushandisa nzira dzekubika dzine hutano. Nematanho ari nyore—akadai sekutsiva mupunga muchena nemupunga webrown, kusarudza hove yakagochwa pane hove yakakangwa, uye kuwedzera kudya kwaunoita michero nemiriwo—unogona kubatsira kuderedza LDL yako uye kuchengetedza hutano hwemwoyo wako kwenguva refu.
Kana uine zvimwe zvirwere zvakaita sechirwere cheshuga, BP, kana kuti uri kutora mishonga inoderedza cholesterol, bvunza chiremba wako kana nyanzvi yezvekudya kuti uwane mhedzisiro yakanaka uye yakachengeteka.
