Iwe wakangodaro wakanzwa nezve "zvakaipa" uye "zvakanaka" cholesterol. Uye sezvo chimwe chazvo chiri "chakanaka", unonetseka nekushungurudzwa kwecholesterol uye mazano kukurudzira zvakanyanya. Sei, kana akazova akanaka?
Ichokwadi ndechokuti kune cholesterol, iyo yatinodya nechingwa (zvokudya), uye kune whey, inobereka muviri pachayo. LDL uye HDL yakaipa uye yakanaka, maererano. Izvo zvose serum uye inobudiswa nemuviri maererano nezvamunodya, uye zvinopinda mairi. Kufambira mberi kubva pane zvose zviri pamusoro apa, zvinova pachena kuti kudya kunoderedza cholesterol (yakaipa!) Kunofanira kuita kuti muviri wedu uumbe HDL uye pasi peLDL.
Cholesterol inoshanda
Cholesterol Yakanaka - yakakwirira-density lipoproteins, inobatanidzwa pakuvaka masero emagetsi, "kuchenesa" mitsipa yeropa kubva kune rimwe jaya rehama, kuenzanisa mahomoni uye kunokonzera kutapurirwa kwemaitiro emagunha.
Zvakaipa-zvishoma zvakanyanya lipoproteins, zvivhara mitsipa yeropa, iyo inoderedza chiedza chekuyerera kweropa, zvichiita kuti isaparction, angina pectoris, thrombi.
Kudya
Mafuta
Zvokudya kuti kuderedze cholesterol zvinofanira kuva nehuwandu hwemafuta akazara, sezvo ichitsvaga chokutanga chinoratidza kukura kweLDL. Izvi zvinoreva kuti, kana zvichibvira, unofanirwa kudzorera nyama nehove uye shiri dzakaderera-mafuta, usapfurikidza nemafuta uye zvakanatswa yemafuta yemafuta. Panguva imwe chete, iwe unofanira kuwedzerwa kushandiswa kwemafuta emuorivhi, uye zvakanyatsoruramisa, shandura mamwe mafuta nemaorivhi, nokuti ane mafuta asina kuiswa "anochenesa" muviri wewaini yakashata.
Mazai
Nezve mazai, zvinyorwa zvinopera kwemakumi emakore, kana zvisati zvemazana emakore. Hongu, iyo yolk ine zvokudya zvakawanda zvekudya cholesterol - 275 mg neipi yezuva nezuva ye 300 mg. Zvisinei, iwe unokwanisa kutenga mazai matatu pavhiki nehana yakachena imwe neimwe. Kana iwe uchida kazhinji, unogona kufamba-famba uchidya kuderedza cholesterol: kubika omelettes kubva 1 yolk uye 2 kusvika ku 3 mapuroteni.
Pectin
Mbeu, oats uye chibage ndiyo shamwari dzakanakisisa dzevaya vari kutsvaga michero yekuderedza cholesterol. Izvo zvinosanganisira pectin - yakasanganiswa fiber, inoberekawo cholesterol, yakafanana nemafuta emuorivhi.
Half cup of oats pazuva haisi zvakawanda, asi zvakakwana kuderedza LDL.
Grapefruits
Chibereko chakanakisisa kuderedza cholesterol ndiyo mazambiringa. Vanachiremba vanokurudzira 2,5 makapu emuti mazambiringa mapapiro pazuva, ayo, mumaonero avo, achaderedza cholesterol ne8% mumavhiki mashoma. Usarega kukanganwa izvi masere masere - kuderedza cholesterol ne2% zvinowedzera kuderedza ngozi yekushaya mwoyo.
Weight
Vanachiremba vane nguva refu vakacherechedza nzira yakajeka: yakakwirira muviri, kurema kwecholesterol muviri unobereka. Saizvozvowo, kuitira kuti udzikise huwandu hwayo, tinofanira kutora kuwedzera kwekurema. Chengetedza kudya kwema-calorie, fungisisa mafuta emaorivhi kubva kumafuta, idya michero yakawanda (nenzira, mazambiringa anogadzika achida kudya), uyewo rough fiber, iyo inoita manzwiro ekuzadza. Zvose izvi zvinoita kuti zvive nemigumisiro, kunyanya kana ukazvibatanidza nekuedza.
Chikamu che kilogram yehuwandu hunorema inowedzera cholesterol index nemirairo miviri yakakura.
Chiyero chezvinhu zvakagadzirwa mumenyu
Kuti zvokudya zvideredze cholesterol uye zvinoshanda kune zvinotarisirwa kuita, zvinodawo kuti zvibatanidzwe zvakakwana. Hatichakuudzei nezve "mapiramidi" ezvokudya, ingoyeuka kuti mhando 2/3 inofanira kuva nemiriwo, michero, mbeu yose, uye 1/3 nhoroondo yezvokudya uye zvemichero.
Uye, pakupedzisira: cholesterol inomuka kubva pakuipa (kunyanya kunwa kwekofi, doro, kusvuta) uye kubva mukudzvinyirira, izvo, mune dzimwe nzira, zvakare mutsika. Saka, kutanga kwezvose, tsvaga nzira yekuzorodza.