Kuva neholesterol yepamusoro kunowedzera ngozi yako yehutano hwehutano, kusanganisira chirwere chemwoyo uye kuora mwoyo. Kuita mararamiro ekuchinja kunofanana nekuwedzera kwekuita muviri uye kuora muviri kunogona kubatsira kuderedza cholesterol yako.
Nekuda kwekudya kunotanga, tanga nekudya zviyo zvose, michero mitsva, nemiriwo, nuts, mbeu, uye legumes. Idya nyama yakatsvuka kazhinji uye usapindira shuga uye zvokudya zvakawandiswa zvakanyanya.
Iye zvino ndicho chimiro chikuru. Uyezve, unogona kukwanisa kuwedzeresa koro-cholesterol-kuderedza simba rako rekudya zvakanyanya. Kutsvakurudza kwekutsvakurudza kunoratidza kuti zvimwe zvokudya zvinokonzerwa nemakemikari anokwanisa kuderedza cholesterol, kazhinji nekuderedza LDL ('bad' cholesterol) muropa rako.
Tarisa zvekudya gumi zvinogona kubatsira kuderedza cholesterol yako. Chimbofadza chirangarira izvi zvokudya hazviiti nzvimbo dzekuderedza mishonga ye-cholesterol, uye tapota taura nemutarisiri wako wehutano usati waita chero chinhu chinokosha chekudya.
1 - Oats
Kudya chikafu chakafuma mumunda wose kunobatanidzwa nekuve neutano hwakanaka hwekutsvaira. Oats ine fiber yakasanganiswa inonzi beta-glucan. Kana iwe iye zvino une high cholesterol mazinga, oats inogona kuderedza cholesterol nekusvika 20 muzana. Oats uye oatmeal zvakarewo maitiro akanaka kwazvo emaminera nemaprotheni.
2 - Walnuts
Walnuts akafuma mune zvose monounsaturated uye omega-3 fatty acids. Kudya nhungwa idzi kunogona kuderedza cholesterol mazinga nepamapfumbamwe 15 kubva muzana, uye kunogonawo kuwedzera ropa yemudziyo basa uye kuderedza kuputika. Walnuts ndeyewowo maitiro akanaka emu vitamini E, mineral, uye ma-vitamini akawanda.
3 - Dry Beans
Dry nyeredzi , dzakadai semafungi emafuta, navy bean, uye nyemba dzakasvibirira, dzakanyanya kwazvo mu fiber uye mapuroteni emichero. Imwe tsvakurudzo inoratidza kuti kuwedzera nyemba kune kudya kunogona kuderedza cholesterol mazinga, chero bedzi iyo yakawanda yekoriyano yakawanda haina kuwedzerwa. Nhawani dzinowedzerawo muB-yakaoma mavitamini nemaminerari.
4 - Mafuta Olive
Mafuta omuorivhi ndiyo inonyanya kuzivikanwa kubva kune monounsaturated fatty acids uye inogona kuderedza cholesterol nekuputika. Mafuta omuorivhi anofanirwa kuiswa mumoyo-utano hwakanaka pane nzvimbo yakazara kana kutengesa mafuta. Shandisa iyo yekubika kana kugadzira zvigadzirwa zve saladi uye veggies.
5 - Amamondi
Amamondi ari kumusoro kwemafuta anochengeterwa mafuta, mafuta e-polyunsaturated, mineral, B-mavhithamini yakaoma, uye vitamini E. Kutsvakurudza kunoratidza kushandiswa nguva dzose kweamamondi kunogona kuderedza cholesterol yakakura neanoda kusvika 20 muzana. Amamondi anogadzira chikafu chinonaka kana chigunwe chine utano kune saladhi kana kumativi.
6 - Soy uye Soy Foods
Puroteni mu soy inoratidzika ine inobatsira pakukwirira kwecholesterol. Kudya mazai maviri e-tofu, mukaka we soy, kana soybea inogona kuderedza cholesterol mazinga neanosvika mashanu muzana. Soy inobatsirawo maune omega-3 fatty acids, vitamini, nemaminera.
7 - Orange Juice
Orange juice inonyanya kuzivikanwa sekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekushambidzira uye inobva kune vitamini C, asi yakanyanyawo mu potassium, magnesium, vitamini A, uye ma-vitamini akawanda. Imwe tsvakurudzo yekuongorora yakawanawo kuti kunwa jisi rearangi zuva rega rega rakaderedza cholesterol uye rakaratidza kuti jisi rearangi rinogona kubatsirawo kune vanhu vasina kuwedzera cholesterol. Asi ngwarira zvishoma, semvura yemarangi yakakwirira mumakori .
8 - Kuteterera
Kuputika ndiyo inonyanya kukosha ye monounsaturated fatty acids uye sterols yemiti inogona kubatsira kuderedza cholesterol. Kutsvakurudza kunoratidza kuti kuwedzera kubhadharira kune kudya-utano hwakanaka kunogona kuwedzera cholesterol-kuderedza kubatsirwa. Kuputika kunowedzerawo muprotheni, fiber, B-complex vitamini, vitamin K, uye maminiti akawanda.
9 - Sarimoni kana Tuna
Hove yakadzika yegungwa yakadai salmon uye tuna inowanikwa mu omega-3 fatty acids uye inogona kubatsira kuderedza cholesterol mazinga, kunyanya kana iwe uchidya hove panzvimbo yemafuta akazara kubva kumatsvuku matsvuku. Herring, trout, uye sardine zvakare yakanyanya mu omega-3s. Hove inowedzerawo muprotheni nemaminerari.
10 - Lentils
Lentils dzakakwirira mu fiber, uye tsvakurudzo inoratidza kuti kuwedzera lentile kune kudya kunogona kuderedza cholesterol mazinga chero nguva yakawanda yekoriyamu kuverengwa isingawedzerwi. Lentils zvakare yakakwirira mu-B-mavhithamini yakaoma nemaminerari. Vanoita kuwedzerwa kwakanaka kune muto. Kunyanya, kusiyana nemafukisi akaoma, lentiya haifaniri kuve yakanyoroveswa usati wabika.
Shoko kubva
Zvokudya izvi zvakave zvichiratidzwa kuderedza chesteteroli, asi zvakare zvakakosha kudya kudya kwakakwana kwehutano, kuwana muviri, uye taura nachiremba wako pamusoro penzira dzose dzekutarisira cholesterol yakakwirira.
> Sources:
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