1 - Fat-Fat Inobatsira Kwauri
Zvokudya zvakashata zvakatora kurova kwenguva refu. Zvidzidzo zvenguva pfupi zviri kujekesa chiedza chakazara pamusoro pemafuta akazara asiri dhimoni raimbofunga. Apo nhepfenyuro yevhidhiyo ichienda kune "bad rap" chinhu chekudya pane zvakawanda zvekambani dzakagadzirira kupa chishamiso chinotsiviwa. Izvi zvinowanzochengetedzwa zvakagadzirwa zvakaderera mumafuta, shuga, munyu, uye kunyange pasina makori.
Pano pane chirevo chakakurumbira kubva kune munyori Rory Freedman uyo anoenda "Pese paunoona mazwi" asina mafuta "kana" asina mafuta, "funga nezvemashoko emakemikari sh * t dutu. Izvi zvakanyanya kufungidzira kuti mafuta akazara sei zviri nani kwauri, asi zvakakoshawo kuyeuka mafuta haafaniri kuita zvinopfuura 30% zvekudya kwako kwezuva nezuva.
Tinogona kufema zviri nyore, kurasa kutya kwemafuta uye kunakidzwa nebasa rairo rekupa zvibereko zvedu uye kuchengetedza muviri wakaonda.
2 - Dairy yakazara-Dairy
Mafuta akazara-dairy ave ari nyaya yekutsvakurudza yehutano. Mhinduro inofadza inobva kumiri gumi nemasere ekuongorora zvidzidzo yakaratidza " kuti kudya kwekudya kwemairi hakuna kukonzera kuora mwoyo kwepfungwa kana kufa ."
Misi, cheese uye yogurt zviri kuwedzera kumusoro sezvipo zve "zvinogona kudzivirira pangozi yehutano hwemwoyo." Kuongorora kweLuxembourg kunotsvaga vatori vechikamu 1352 uye kuunganidza kwehutano hwehutano hwehutano (CHS). Vatori vechikamu vakaratidza hukuru hwepamusoro apo pavanodya zvizere zvemairi zvemishonga kanomwe kanomwe pavhiki.
Zvimwe zviwanikwa zvakanaka zvakasanganisira kuchengetedza chimiro chemuviri mashoma index (BMI) uye kukwanisa kubatisisa kune utano hwakanaka . Shanduro yeScandinavia yeChitsuwa Chekushandisa Kwehutano yakabatana nepamusoro ekudyiwa kwemafuta ehuchi kuderedza dambudziko rekuninipisa. Kutsvakurudza kwakawanda kuri kupfuurira kusumudza misoro kune zvakashata asi nhau huru kusvika ikozvino mazamu akazara anoramba achiita muviri wakanaka!
3 - Real Butter
Darika bhotela nokuti mafuta akazara ari shure. Butter yave ichirohwa nenzira dzakawanda kupfuura imwe uye zvisina kururama kupomerwa yekusava noutano. Ichangobva kuverenga ino iri kuzarura mararamiro ehutano akabatanidzwa nehutanda hwakakwana hwematenga uye kutenga mutengo wekutengeserana inowedzera zvakare.
Butter chete zvinoita kuti uve chinhu chinokosha chemafuta mavhithamini anogadzikana. Kana uchifarira uswa hwakasvibirira, huchava hwakakosha mu vitamine K2 huratidzwa kubatsira ne calcium metabolism uye kuderedzwa kwehutano hwechirwere chemwoyo.
Nhamba dzakawanda dzinotungamirirwa nemhosva uye hutsananguro dzakatevedzerwa makore makumi maviri nemashanu dzisina kukwanisa kuisa bhotela sechikonzero chepfungwa yepfungwa yepfungwa (CHD) uye "yakaratidza kuti bhotela raitora harina kufanotaura chiitiko cheCDD". Kutsvakurudza kuri kuenderera mberi kuwana humwe hutano hunobudirira kubva muhotela asiwo kuyeuka mafuta achiri mafuta. Fara zvakakodzera!
4 - Mazai Eki
Mazai anokwidziridzwa kunze uye akadzikisa pasi kudonha kwenguva yakakwana. Ndinofara nesayenzi yakasvika denderedzwa rakakwana nekupa mhinduro yakanaka yekudya mazai akazara nevanokunda mazira.
An Abstract Lipid Kudzidza apo vatori vechikamu vaidya mazai akazara 3 kwemavhiki gumi nemaviri akaitwa muna March 2015. Maererano nekutsvakurudza, "zuva rega rega rinoshandiswa rinowedzera kuwedzera kwema plasma HDL-cholesterol (HDL-C)." High -density lipoprotein (HDL) ndiyo cholesterol yakanaka mumuviri wedu. Tinoedza kuchengetedza izvozvo pamatunhu akakwirira kuburikidza nekudya zvinovaka muviri uye maitiro.
Chidzidzo chacho chakapawo mhinduro yakanangana ne "egg yolk inoshandiswa seyakasikwa uye yakanyanya bioavailable (> 90%) inobva phospholipid yezvokudya." Phospholipids inongova mafuta ega asidi emiti mumutumbi unoita basa rinokosha mumasero edu.
Kutsvakurudza kunoratidza kuti kudya mazai akazara kunokurudzira kuwedzera kwemasabolism uye kushandiswa kwemashizha muHDL yakagadzirwa. Izvo zvakanaka mazano warrants zvinowedzera kutsvakurudza kune humwe uchapupu hunogutsa. Munguva iyi, kuputika mazai ose mumupanduki iwoyo kunowedzera kuwedzera purogiramu yemuviri.
5 - Steak
Moto up the grill uye unakidzwe newaini yekudya. Nyama yakatsvuka ndeyeimwe mhuka yakanyorwa mararamiro anofungidzirwa kuti akabatanidzwa nechirwere chemwoyo (HD). Sayenzi yakataura nokukurumidza zvikuru uye vhidhiyo vakasvetuka pamukana wekupisa nyama tsvuku semhosva yeH HD.
IAmerican Journal of Clinical Nutrition yasvika pakununura nemashoko akajeka pamusoro peshoko re "Nyuchi mune imwe mhuka yakagadziriswa." Zviri pachena kuti nyama yose tsvuku yakakandirwa pasi pebhasi pane kusarudza mhuka dzakaonda dzakaonda kuti dzidzidzise seinobatsira.
Chidzidzo chechidiki pane zvikafu zvakasiyana-siyana zvakaitwa kuunganidza varume nevakadzi vane hutano nepamusoro-pasi-density lipoprotein (LDL), yakaipa cholesterol mumuviri wedu. Vadzidzi vakapedza kudya kwakarongeka kwekudya zvakasiyana siyana (HAD: 33% mafuta ose, 12% mafuta akazara (SF), 17% mapuroteni; DASH: 27% mafuta ose, 6% SF, 18% mapuroteni, uye 28g nyuchi; BOLD: 28% mafuta ose, 6% SF, 19% mapuroteni, uye nhengo yekanyama yegumi nepfumbamwe, uye BOLD +: 28% mafuta ose, 6% SF, 27% mapuroteni, uye 153g nyuchi) kwemavhiki mashanu nevhiki rimwe kuputika pakati pega roga.
Ikoko kwaiva nekuderera kwecholesterol yakazara uye LDL neDASH, BOLD uye BOLD + kudya kunoenzaniswa neHAD yezvokudya zvinoratidzira kudya kwemafuta kwakaderera kunogona kubatsira. Chidzidzo chacho chinogumisa mafuta akaderera akazara mumakondohwe akaonda anokonzera zvinokonzerwa nechirwere chemwoyo uye anogona kuiswa mumoyo-utano hwakanaka.
Sources:
Nhoroondo dzezvinokudya zvekudya, Dairy uye Mwoyo Yehutano: Ongororo yeAchangobva Kuongorora Ongororo, Beth H. Rice, 3/15/14
Chirongwa Chekutsvakurudza, Abstract, Chikafu chekudya kwechikafu chinonyatsobatanidzwa nehutano hwehutano: tsanangudzo kubva kuKutarisisa kweMwoyo Mungozi Dambudziko muLondon kuongorora, Crichton GE et al., 4/12/14
Scandinavian Journal ye Primary Primary Heath Care, High mafuta emafuta ekudya akaenzana nekuninipiswa kwakanyanya kwepakati: chidzidzo chevarume chekuita nemakore gumi nemaviri ekutevera, Holmberg S et al., 6/13
Kufambira mberi mune Zvokudya, Mishonga Yekushandisa Mishonga uye Mushonga Wemafuta Mafuta Pamusoro Pemwoyo Mungozi Njodzi: Kuongorora kweUchapupu, Peter J. Huth et al., 5/4/12
Lipids, Author Manuscript, Egg Consumption Modulates HDL Lipid Inoita uye Inowedzera Cholesterol-Kubvuma Kugona kweSerum muMetabolic Syndrome, Catherine J. Andersen et al., 3/15/13
IAmerican Journal of Clinical Nutrition, Nyuchi mune imwe Optimal Lean Diet yekudzidza: migumisiro pa lipids, lipoproteins, uye apolipoproteins, Michael A Roussell et al., 1/12