Kuti uzvidzivirire kubva pakuvandudzwa kwezvirwere zvehutano hwemwoyo, zvinokurudzirwa kuisa mune kudya kwezvokudya zvinoderedza cholesterol . Nhamba dzinoti kana muviri uchinge wazara zvakakwana, chirwere checholesterol chinowira ne30%.
Ndezvipi zvokudya zvinoderedza "yakaipa" cholesterol?
Cholesterol yakakamurwa kuva inobatsira uye inokuvadza. Inoratidzwa kuti yekutanga inobatsira mukusika kwemasero matsva, uye yechipiri inokanganisa kupararira kweropa, ichigadzira "blots" pamadziro emidziyo uye inotungamirira kune atherosclerosis. Chivi chikuru chinotaridzirwa kutsvaga kwemafuta akazara, ayo ari, somuenzaniso, muaroro, mafuta egorosi, nyama yakakodzwa, ne-michina nemimwe michina.
Pane zvokudya zvinosuka midziyo yeropa yekotseroti:
- Karoti . Uchishandisa 2 miriwo yemarangi pazuva kwemwedzi miviri, chirwere checholesterol chinoderedzwa ne15%.
- Tomato . Kungova 2 makapu pazuva rekunyatsosvava juice ichakupa maitiro ezuva nezuva eLycotene, pigment inokosha iyo "cholesterol antidote".
- Garlic . Iyo inobatsira nekuda kwea alliin, ndiye iye anokonzera kunhuhwirira kwakanaka kwezvirimwa.
- Nuts . Nhamba yakakwana yekuderedza huwandu hwe "bad" cholesterol inoshandiswa 60 g yezvokudya izvo zvinoderedza cholesterol. Nzira dzekuda kuziva dzakasimbiswa panguva yekudzidza, iyo inowedzera cholesterol mumuviri, yakasimudza mhizha.
- Peas . Kushandiswa kwema 300 gramu yemiriwo yakashandurwa mumwedzi wose kuchakuponesa kubva kune chikamu chezana cholesterol.
- Fatty hove . Omega-3 anobata zvakakwana dambudziko iri.
Ndezvipi zvinhu zvinogona kuderedza cholesterol:
- Amamondi nemaonde.
- Olive mafuta.
- Mbeu dzakasiyana.
- Kuchengetedza.
- Sarimoni yakatsvuka kana sardines.
- Zviyo.
- Mazambiringa. Pamusana pekudzorera reveratrol muwandu weku cholesterol yakanaka inowedzera, uye yakaipa inoderera.
- Oat flakes uye mbeu yose.
- Nyemba nezvimwe zvinokonzerwa ne soy. Kunyatsoshandura nyama, kuvapo kwefiber kunobatsira kuderedza cholesterol.
- White cabbage. Inobatsira chero ipi zvayo muzvokudya zvezuva nezuva zvema gramu 100.
- Varired greenery.
- Miti nemichero.
Ndezvipi zvokudya zvinoderedza cholesterol?
Kana cholesterol inokuvadza inowanikwa muropa rako, iwe unotanga kutanga kurwisana nayo kuti udzivise kuumbwa kwemakate anokanganisa kupararira kweropa. Mishonga iyo inobatsira kuderedza cholesterol inofanira kuiswa mumutambo wezuva nezuva.
- Oatmeal nedzimwewo zviyo - nemhaka yefiber, iyo iri mumakato, inosunga cholesterol inenge iri mune zvekudya, usabvumira kuti ipinde muropa.
- Zvibereko zvinowanzoitwa antioxidants, varwi vane cholesterol. Maapuro achabvisa zvinhu zvinokuvadza, pomegranate ichachenesa masvingo emidziyo.
- Zvipuka - chengetedza masero kubva kucholesterol uye radicals huru. Wakaonda pamazambiringa, blubhebheri nemashizha.
- Nuts - monounsaturated fatty acids ichabatsira kuchengetedza chirwere chinowanzo cholesterol. Nhamba yezuva nezuva i 50 g.
- Zvimedu - zvine fiber , B mavitamini, folic acid uye pectin izvi zvose zvichanyatsochenesa muviri uye kupa simba.
- Zvokudya zvegungwa - hove dzegungwa pamwe nekubatsirwa neodhi uye mafuta acids hazvizopa chero mukana wekuisa. Thrombi inobvisa zvakakwana gungwa kare.
Yeuka chibvumirano chehutano ndezvemitambo uye utano hwakanaka. Ndezvipi zvigadzirwa zvingabatsira kuderedza cholesterol yatinoziva, zvino ngatitsvake kuti tingapa sei mutumbi nerubatsiro rwakawanda muhondo iyi.
Izvo zvaunoda kuita kuti kuderedze huwandu hwehushuga muropa:
- Kudzora muviri. Inoratidzirwa kuti kila 0.5 kg inowedzera huwandu hwehushutera nehuviri. Zvokudya zvakakodzera zvine 75% yemiriwo, michero uye zviyo uye 25% chete yemishonga yemisi uye nyama.
- Deredza kuderedza kushandiswa kwemafuta. Dzorera nyama tsvuku, cheeses, mafuta nehove, huku uye mafuta emuorivhi.
- Kuda maorivhi omuorivhi, inosanganisira mafuta e-monounsaturated, ayo anobatsira zvikuru mumuviri.
- Deredza nhamba ye mazai anodyiwa. Dietitians inobvumira 3 pcs. pavhiki.
- Usabvumira kufambira mberi kweatrosclerotic, shanduka pane kudya nguva yose.