Izvo zvishanu zvakakosha zvekudya zvekudya kuwedzera mafuta anobatsira

Izvo zvishanu zvakakosha zvekudya zvekudya kuwedzera mafuta anobatsira

Cholesterol inozivikanwa kuva inokuvadza, asi inodiwa kumuviri une hutano. Kutaura zvazviri, chiropa chinogadzira cholesterol, iyo inoshandiswa nomuviri munzira dzakasiyana-siyana, dzakadai sokugadzira mahormone. Asi kushandisa yakawandisa mamwe marudzi emafuta - akazara uye anochinjika, semuenzaniso mafuta anowanikwa mumafuta ane nyama uye zvakakangwa chikafu - anogona kusimudza LDL cholesterol mazinga. Maererano neAmerican Heart Association, "yakaipa" cholesterol inogona kukwira mutsinga dzako, ichiwedzera njodzi yako yechirwere chemoyo uye sitiroko.

Sekureva kwemushumo wakabudiswa neEating Well webhusaiti, kudzikisira masosi emafuta akazara uye anotapurwa kwakakosha pakuunza mazinga echolesterol muropa kusvika padanho chairo. Asi pane flip side: huwandu hwemafuta ane hutano hwemoyo hunogona kuvandudza mazinga echolesterol, kungave nekudzikisa LDL kana kusimudza yakanaka HDL cholesterol (kana zvese zviri zviviri). Iwo unsaturated mafuta, ayo anosanganisira monounsaturated uye polyunsaturated fatty acids.

“Mafuta e<em>mono ne<em>polyunsaturated anowanikwa muzvokudya zvakasiyana-siyana, kubva muzvokudya zvemhuka, zvakadai sehove nehove, nekudyara zvokudya, zvakadai senzungu nemhodzi, kungodudza zvishoma,” inodaro nyanzvi yezvokudya, Maria Laura Haddad-Garcia.

Pamusoro 5 masosi emafuta

Tsvagiridzo inoratidza kuti kune chikafu chine trans fatty acids inogona kubatsira kudzikisa mazinga ekukuvadza cholesterol muropa, sezvinotevera:

pistachio

A 2021 meta-analysis ye 12 randomized miedzo yakabudiswa nemagazini Food Science uye Nutrition yakawana kuti kudya pistachios kweanenge mavhiki gumi nemaviri kwakaderedza cholesterol yose ne12 points; Iyo LDL cholesterol level yakadzikirawo nemapoinzi mana, uye pakanga paine kuderera kwe triglycerides zvakare. Kudya zvisingasviki magiramu makumi matatu pazuva kunonatsiridza kuparara kwemafuta acids mumuviri, uye zvakare ane chaiwo zvinovaka muviri sevhitamini E, antioxidants uye potassium zvinogona kuderedza kuzvimba nekuzvimba, nokudaro kuvandudza kushanda kwetsinga yeropa. Pistachios zvakare ine phytosterols, izvo zvinomera zvinomera zvinozivikanwa nekugona kwavo kuderedza cholesterol.

flaxseed

Maererano ne2022 kliniki yekuedza yakabudiswa mumagazini Explore , vanhu vakuru vane high blood pressure vakadya anenge 30 magiramu embeu yeflakisi zuva nezuva kwemavhiki gumi nemaviri vakaona systolic yavo yeropa (nhamba yepamusoro mukuverenga kweropa) ichiderera ne12 points. Huwandu hwecholesterol hweavo vaidya maflaxseed hwakadzikirawo nemapoinzi anopfuura makumi maviri. Maererano neAmerican Heart Association, kudzora cholesterol yeropa kana munhu ane high blood pressure ndiyo chinangwa chakanaka, nokuti plaque inoisa mutsinga inoungana nekufamba kwenguva inoguma nehuwandu hwecholesterol, zvichiita kuti zvive zvakaoma kupomba ropa kuburikidza nemidziyo, zvichiita kuti high blood pressure.

avocado

Maererano nedata kubva kuUS Centers for Disease Control and Prevention (CDC), kuva nemazinga epamusoro eHDL cholesterol kunogona kuvandudza hutano hwemwoyo, nekuti inobvisa inokuvadza LDL cholesterol kubva mutsinga uye ichidzosera kuchiropa, kwainoputswa uye kudzingwa. kubva mumuviri. Kuwedzera maavocado mukudya kunogona kubereka zvibereko, semhedzisiro yeongororo yekuongorora, yakaburitswa muna 2018 muAmerican Journal of Clinical Nutrition, yakaona kuti kudya maavocado kwakawedzera HDL cholesterol mazinga, nekuti yakapfuma muzvirimwa sterols, fiber, uye monounsaturated mafuta. iyo inogona kushanda pamwe chete kuwedzera Yakanaka cholesterol mazinga.

mafuta emiriwo

Garcia anoti zvinotendwa nevakawanda ndezvekuti mafuta emuriwo ane hutano chete mafuta emuorivhi, asi tsvakiridzo inoratidza kuti mamwe mafuta emiriwo akadai seavocado, sesame, nzungu uye canola anogona kutsigira hutano hwemoyo.

Mafuta emiriwo akapfuma mune antioxidants anodzora cholesterol uye chirimwa sterols iyo yakaderera mazinga eakaipa LDL cholesterol uye triglycerides, Garcia anotsanangura.

Hove dzine mafuta

Kudya anenge 250 magiramu ehove dzine mafuta svondo rega rega kunopa zvirinani cholesterol mazinga, kusanganisira yakanaka mwero weHDL cholesterol, iyo inogona kuderedza njodzi yechirwere chemoyo, maererano netsvagiridzo yakabudiswa muna 2020 muBritish Journal of Nutrition. Hove dzine mafuta dzine omega-3 fatty acids, iyo inogona kubatsira kuderedza kuzvimba uye BP, uyewo kuderedza ngozi yekuvhara ropa. Rondedzero yehove dzine mafuta dzinosanganisira sardine uye salmon.

Mamwe mazano

IAmerican Heart Association inopa zano rekuti kana munhu aine cholesterol yakakwira, kuchinja kwemararamiro uye kurapwa kwekurapa kunogona kuenda kure mukuvabatsira kudzorera cholesterol yavo kune hutano, sezvinotevera:

• Tevedzera kudya kunovaka mwoyo, kunosanganisira kudya zvinobva pamafuta asina kukora pamwe chete nemichero, miriwo, zviyo, nyama isina kuonda (yakadai sehuku, turkey, nehove), nzungu, mhodzi, uye nyemba.
•Ekisesaiza nekuti inowedzera kudzivirira HDL mazinga.
• Rega kusvuta kwechinyakare uye kwemagetsi.
•Chengeta uremu hune hutano Kurasikirwa nechiyero chidiki - 5% kusvika 10% yehuremu hwemuviri wako pari zvino - kunogona kuita mutsauko.
• Kuenderera mberi nekutora mishonga kana chiremba anorapa akasarudza kuenda kwavari.

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