Cholesterol inonzi lipid (rudzi rwemafuta) iro rinowanikwa mumasero ose emuviri, zvikurukuru akawanda muuropi, chiropa uye ropa. Cholesterol ine basa rinokosha pakuchengetedza matanho anokosha, somuenzaniso, pakuumbwa kwemasero, kubudiswa kwehomoni uye kugadzirwa. Muviri womunhu pachawo unobereka chiyero chakakosha che cholesterol, asi chinogona kuwanikwa zvakanyanyisa, kupedza kudya kunokonzerwa nemafuta.
Kurera huwandu hwehushutori inogona kutungamirira pamigumisiro yakaipa, somuenzaniso, njodzi yehutano hwepfungwa, chirwere. Nhamba yepamusoro yeklesterol inotungamirira kuumbwa kwehuklesterol plaques pamidziyo, iyo inonzi thrombi fomu. Kana kukanganisa kwakadaro kuchipinda muropa, kunogona kukonzera kudzivirirwa kwemidziyo yezvikamu zvinokosha, uye kunogona kukonzera kurwisa kwemwoyo.
Vanhu vane utano vanogona kudya kusvika ku 300 mg yehushutoriori pazuva, uye vanhu vane zvirwere zvepfungwa kusvika ku 200 mg.
Kana zvichidikanwa, uwandu hwehushutera muropa hunogona kuderedzwa pamwe nekubatsirwa kwekudya kwakakosha. Zvokudya zvakadaro zvinogona kuisa chimiro chehushutoriro kunyange pasina kushandisa madhiragi anokosha.
Nechokudya chepamusoro cholesterol
Ichokwadi, zvinhu zvose zviri nyore pano - zvakakosha kuderedza kudya kwemafuta emhuka kubva uye cholesterol yezvokudya mumuviri. Kuti uite izvi, unofanira kutevedzera mitemo inotevera:
- Mishonga inowedzera cholesterol ine mafuta yenguruve, ivhu, mafuta emichero yemisi, zvikabikwa zvakabikwa, margarini, kokonati uye mafuta ezuva, hove caviar, mayonnaise, sausages uye sausages. Kushandiswa kwavo kunofanira kuva kwakasimba kwazvo. Iwe unofanirwawo kukanganwa nezvemarudzi ose ezvokudya zvinokurumidza uye kudya kwekurumidza kudya.
- Inokurudzirwa kuti ishandise zvinhu zvose zvakabikwa zvakagadzirwa nemitsetse kana kubika, pane zvimwe zvibereko zvitsva nemiriwo. Itai kuti mune zvekudya kwenyu kwete zviyo zvinokonzera cholesterol.
- Kashi inogona kubikwa nemichero yakaomeswa, pasina kuwedzera kwehutu. Kunyatsoteerera kunofanira kubhadharwa kune oatmeal, iyo inoderedza cholesterol, uye inogovera muviri nemuwandu hunodiwa weamino acids uye kutsvaga zvinhu. Izvo zvinoda kudya oatmeal pane isina chinhu mudumbu.
- Nyama inogona kudyiwa nehuku kana veal. Chikamu chekudya hachifaniri kunge chinopfuura magiramu 100 muzvigadzirwa zvakagadzirirwa. Iwe unogona kudya nyama kana vevha kwete kanopfuura kaviri pavhiki. Ganda rekuku rinofanira kubviswa, sezvo rine huwandu hwemafuta.
- Pamazuva akasara, gadzirira hove. Mafuta ari mune hove haana unsaturated uye polyunsaturated mafuta acids, ayo anobatsira muviri kuti utarame nemigumisiro inokuvadza yepamusoro cholesterol.
- Onion uye garlic zvinokurudzira kuwedzera nekucheneswa kwemidziyo yeropa, zvichida kushandiswa kwavo nguva dzose, nekuwedzera kuma saladi, uye nemimwe ndiro.
- Idya maapuro mashoma kana maarangi pazuva, sezvo ivo vane mavitamini akawanda uye vakasimbisa masvingo emidziyo yeropa. Mazambiringa anokwanisawo kubatsira kuderedza cholesterol mazinga nekuda kwemishonga inoshanda inowanika muganda rayo. Mutsva orange uye karoti (pamwe chete nezvimwewo) juice inobatsira kuderedza cholesterol.
- Tora zviduku mumaawa 3-4.
- Mukuwedzera kune zvakagadzirwa nemafuta emhuka, cholesterol muropa rinowedzera kusvuta, kofi, kushushikana uye doro.
Zvokudya zvinoderedza cholesterol zvinogona kumira apo nharaunda yacho inoderedzwa kusvika pamutengo unogamuchirwa uye wakagadzikana. Kuti uite izvi, unofanirwa kugara uchitora miedzo yakakodzera kuti uone huwandu hwecholesterol muropa, uye uone.