Miti inoderedza cholesterol muropa

Wakafunga here kuti utange mararamiro ane hutano uye unamatire pairi uye pakusarudza zvokudya? Unoda kuderedza cholesterol muropa here? Iyo yakave ichizivikanwa kune vose kuti kudya kwemafuta kunowedzera cholesterol muropa remunhu, asi kwete munhu wese anoziva zvinoderedza. Kana iwe uri wekupedzisira, tsvaga ikozvino.

Ngatitange nemunhu anofadza. Kuti kuderedza zvakakosha zvekushutera muropa, unoda kudya zvimwe zvokudya zvekuwanda. Icho chinopera kuti haufaniri kugara pazvokudya nenzira yakadaro uye unotambura nenzara, zvokudya zvakashata uye zvikamu zviduku. Chinhu chikuru ndechokuti usashandise chikafu chinonaka uye chichikoka, asi mafuta uye yakakwirira-calori zvinonaka. Kana iwe usati watoziva, ndichakuudza zvakavanzika izvo zvigadzirwa zvinoderedza cholesterol zvakanyanyisa uye hazvina kunaka kudarika mahwendefa akadhindwa.

Chii icho chikafu chemashiripiti, zvino chinobatsira muviri wemunhu? Masayendisiti akawana kuti zvimwe zvigadzirwa zvinoderedza cholesterol - walnuts, hove dzamafuta, marashi oat uye flakes nezvimwe - zvakaenzana nekubudirira kune zvakakosha zvemishonga. Vanobatsira kudzora mararamiro akaenzana echolesterol muropa.

Kune vanhu vane ropa rekutsvaga rekutsvaira, izvi ndezvakanaka uye zvinokurudzira nyaya! Icho hachina mari uye inzira yakanaka yekuvandudza muviri. Mukuwedzera, vanhu vakawanda vanopesana nemapiritsi, sezvo vane zviremera zvakawanda.

Saka, tinotanga kushandisa zvishongo zvinoderedza cholesterol :

• Zvinyorwa zvinyorwa, zvakakosha uye zvinotapira zvinorapwa, zvine akawanda antioxidants;
• Pistachios, almonds, walnuts uye hazelnuts zvinoderedza cholesterol muropa nekuda kwezvakanyorwa nenhamba zhinji ye monounsaturated fatty acids. Asi yeuka kuti marimu ane caloric;
• Oatmeal: ine fiber, iyo inobvisa cholesterol kubva mumuviri kuburikidza nemukumbo, zvichiita kuti kuderedza ropa rive ne4%. Mukuwedzera, zvakakosha pakudzivirira kuvimbiswa. Izvo zviyo zvose zvinokubatsirawo mukurwisana nehuwandu hwecholesterol;
• Nhawani: nemhaka yehutachipa inopa muviri muviri nemavitamini uye folic acid. Kana iwe ukadya saladi yemagetsi zuva rimwe nerimwe, kunyange mumakedheni, mumwedzi nehafu hako cholesterol muropa ichadonha ne 10%;
• Deredzai kushandiswa kwemhuka zvakanyanya sezvinobvira, uye kuwedzera hukuru hwehove dzegungwa. Gungwa kare rinobatsirawo pakugadzira, kubvisa tsvina kubva mumuviri. Chicken, mbira, turkey - izvi zvose zvinoderedza zvinoderedza cholesterol, unogona kuzvidya, asi pasina ganda;
• Idya mimwe miriwo nemichero. Beet, kiwi, avocado, karoti, machero, mazambiringa nemapurosi anokwikwidza zvakanaka necholesterol;
• Zvokudya zvechikafu - yega yega yogurt, kottage cheese uye yogurt;
• Chingwa chakagadzirwa kubva muhari yakawanda, oatmeal makisikiti, mupunga wepasi-pasi;
• Inwiwa: green tea, kofi inonyorera, jisi yemichero isina shuga nemaminerari emvura;
• Uye kusunga newaini, inonyanya kuwedzera cholesterol zviri muropa rako.

Zvechokwadi, hazvisi nyore kwazvo kurwisa cholesterol isina kunaka. Iwe unotanga kutanga uchinge uchinge uine chirwere chekudya uye pasi pekutarisa kwake kuti uite maererano nekudya ichi.

Inofanira kurangarirwa kuti zvakakodzwa zvinoderedza cholesterol muropa hazvigoni kupa mitezo yemashiripiti (sekuti "idya kamwechete - inoita mwedzi"). Kuti uchengetedze humiro uye hutano hwemuviri, iwe unoda kuramba uchiomerera pane imwe yemenyu, kuisa uremu nekuita muviri. Iwe uchada kudzidza kudzidza kugara uchingopedza kudya, kudya zvekudya zvakasiyana-siyana uye unozviziva iwe pachako kudzidzira muviri (kunyanya kuratidza muviri).

Famba kakawanda uye uyeuke kuti zvinhu zvose zviri mumaoko ako uye iwe unogona kuchinja zvakawanda pasina mushonga, kunyanya kana uchiziva kuti iwe uri atherosclerosis. Shandisai zvokudya zvinoderedza cholesterol uye shingairira mararamiro akanaka.