Cholesterol haisi chinhu chinongova mafuta chaiwo ewaini, iyo iri mumasero emagetsi emuviri wedu. Chikamu che cholesterol inogadzirwa muropa, asi iyo inowanikwa nehuwandu inowanikwa kubva pakudya.
Ichi chikamu, kufanana nemamwe ose ari mumuviri wedu, inotora nzvimbo yayo inokosha. Cholesterol inobatsira pakugadzirwa kwevhitamini D, uyewo mahomoni akasiyana-siyana, kusanganisira chikadzi chepabonde. Inotora basa rinokosha mubasa reuropi uye maitiro ezvirwere zvemuviri. "Zvino nei uchifunga sekukuvadza uye kutsvaka kubvisa?" - iwe unobvunza.
Cholesterol inokuvadza rini?
Uye kukuvadza kwecholesterol inotanga nekuwedzera kwezvakanyorwa mumuviri wedu. Mushure mezvose, sezvose, chiyero chinodawo pano. Cholesterol inotakuriswa neropa nenzira yemamwe makemikari - lipoproteins emhando mbiri: hurefu-hukuru uye huwandu hwehuwandu. Saka, kuitika kwekusanganiswa kusina kukodzera kwezvinoumba izvi, kana kungova kungowedzera kwecholesterol mumuviri, kunoshandura chiito chayo kubva kune chakanaka kusvika chakaipa.
Nokudaro, zvidzidzo zvakawanda zvakaratidza kuti kukura kwezvirwere zvepfungwa zvinokonzerwa nekuwedzera kwebasa rekudzivirira kwepasi lipoproteins. Uye iyo yose ndeyekuti makemikari e-low-density cholesterol anotakurwa zvishoma nezvishoma kupfuura makemikari ane high density. Somugumisiro, kunonoka kwavo mumasvingo emidziyo kunogona kutungamirira pakuumbwa kwemarata, uye, shure kweizvozvo, ropa ravha. Chirwere ichi chinokonzerwa nechiyero chisina kururama che lipoprotein chinonzi chisingafadzi izwi rokuti atherosclerosis - kuoma kwemariti.
Izvo zvakajairika zvezinga reku cholesterol muropa harifaniri kupfuudza 200 meri pa deciliter.
Cholesterol inogadzirwa muzvokudya
Ichokwadi, kana chirwere chikaitika, chinofanira kuporerwa. Asi kuti urege kutungamira kune izvi, zviri nani kuteerera zvino kune zvekudya zvako uye mararamiro ako. Uye mutemo wekudzivirira cholesterol iri nyore kwazvo: famba uye udye zvakanaka. Kudya zvakarurama hazvirevi kutevera kudya kwakanyanyisa, zvakakwana kuti tangotarisa cholesterol muzvokudya. Kuti tiite izvi, tinopa ndiro shoma, iyo inoratidza kuti zvii zvekudya zvine cholesterol.
Tete reku cholesterol muzvokudya
| Products | | Cholesterol mg / 100 g yechigadzirwa | Chii chinogona | Izvo zvisingazivikanwi |
|---|---|---|---|
| Meat products | Nzombe - 80 Nguruve - 90 Gwayana -98 Goose - 90 Rabbit - 90 Chiropa - 80 Chicken - 80 Seroji yakabikwa - 50 | Chicken, turkey, mbira, kunyorovesa nyama yemombe, mbuji yakabikwa, ham isina mafuta | Mafuta akawandisa nyama, mafuta, kusvuta nyama, masizi nemafuta, ganda rekuku |
| Hove uye hove | Hove dzisina mafuta makero (ok.2%) - 54 Oily hove (inopfuura 12%) - 87 | Hove dzegungwa, shrimp, squid | Nehove dzakasviba dzehove haifaniri kunge dzakabikwa, asi dzakabikwa |
| Dairy products | Mazamu (mafuta anokwana 3%) - 14 Kefir (1%) - 3.2 Sero-cream (10%) - 100 Butter - 180 Chechi yakagadzirwa - 62 Cheese zvakaoma - 80-120 Cottage cheese (8%) - 32 Curd (18%) - 57 | Kefir, pasi-fat-fat cottage cheese, yogurts, mukaka wepasteurized, mafuta-e-fat cheeses | Cream, mafuta mazinga echechi, mukaka wakanyungudutswa, mukaka wehupfu, mafuta emucheka wemukaka |
| Mazai | Yolk yai - 250 Egg white - 0 | Jira rakachena rinogona kudyiwa sevakawanda | Kana cholesterol iri muropa ichikwirira, shandisa mazhi yolk kazhinji |
| Vegetable zvibereko | - | Iwe unogona kudya kunze kwezvibvumirano | Zvinotarisirwa kusati zvakabikwa |
| Nuts uye mbeu | - | Iwe unogona kudya kunze kwezvibvumirano | Zvichida hazvive zvakabikwa, asi zvitsva |
| Soups | - | Hove uye yemiti yemichero | Nekoko uye nyama dzakasvibirira nyama inofanira kubvisa furo |
| Zvidzidzo zvechipiri, kurutivi rwemavira | - | Zvokudya uye zviyo | Pachinyore, pasta ane nyama, mbatata yakabikwa, mafuta pilaf, zvose zvakabikwa uye mafuta |
| Mafuta | - | Muorivhi, zviyo, kokonati, sunflower, sesame uye vamwe | Mafuta anogadzirwa anokwanisa kushandiswa pasina zvibvumirano |
| Bakery products | Chikafu Chichena nechingwa - 200 Bhuni nemiti yakagadzirwa, zvichienderana nemhando-kubva pa70 | Chingwa kubva pakudya kwemafuta akaoma, chingwa nehuruki, chingwa, chingwa chinobva kuupfu hwe rye, chingwa nechinomera mbeu | Chingwa chinobva kuhupfu hwakachena hwegorosi zvinoshandiswa zvishoma, pamwe chete, zvinodhaka zvekugadzirawo zvakare |
Sezvaunogona kuona, zvikafu zvine cholesterol zvakagadzikana ndezvese mafuta uye fried. Iwe hausi kufunga here kuti izvi zvinorayira nenzira imwechete yakafanana nemitemo yezvokudya zvinovaka muviri? Mushure mezvose, zvinhu zvose zvine imwe yekutanga. Inokurudzirwawo kutevera mitemo iri nyore:
- kupa zvakanakira chiropa, asi kwete kuomeswa;
- iyo inofadza kuderedza kushandiswa kwemafuta ane mafuta, kusanganisira mafuta ane nyama;
- kamwechete pavhiki inosanganisira mune zvekudya zvehove uye mamwe mahombekombe egungwa;
- Tetepa pa porridge, miriwo nemiti;
- kusanganisa nyama inoputa, homburgers, chips, fries;
- kudzivirira kushandiswa kwemabhisikiti, chingwa chakachena, pamwe chete nemasipi.
Ingo usakanganwa kuti chikafu hachirevi kune zvose, nokuti izvo zvinoita kuti kuwedzerwa kwecholesterol yakawandisa, mararamiro ehupenyu uye kusvuta. Nokudaro, kudzivirira kunofanira kuitwa mune zvakaoma. Kufamba, kusvuta kupera uye kwete chips! Zviri nyore kwazvo, iwe unongoda kuzviita.