Nekuvandudzwa kwemararamiro, huwandu hwemafuta muropa hunokwirawo. Ichokwadi here kuti kudya zvakawandisa kuchaita kuti mafuta muropa akwire?

Kutanga, tiudzei kuti chii chinonzi mafuta eropa

Kune manyuko maviri makuru emafuta eropa mumuviri wemunhu:

chimwe chinhu ndechekugadzirwa kwemafuta mumuviri. Chiropa, ura hudiki, mafuta nedzimwe nyama dzemuviri wemunhu zvinogona kugadzira mafuta eropa, ayo anosvika 70%-80% yemafuta ese eropa. Izvi zvinonyanya kuenderana nezvinhu zvemajini.
Chechipiri chikafu. Chikafu chinhu chakakosha chinokanganisa mafuta eropa. Kana ukadya hove yese, ukadya nyama imwe neimwe, uye ukanwa doro imwe neimwe, mafuta eropa achawedzera zviri nyore.
Pamusoro pezvo, mararamiro asina kunaka, akadai sekurovedza muviri zvishoma, kugara kwenguva refu, kudhakwa, kusvuta, kushushikana mupfungwa kana kuzvidya mwoyo, nezvimwewo, zvese zvinogona kukonzera mazinga emafuta muropa.

Njodzi dzemafuta eropa akakwira:

1. Kudya mafuta akawanda kwenguva refu kunogona kukonzera mafuta muchiropa, kukonzera cirrhosis, uye kukanganisa zvakanyanya mashandiro echiropa.
2. Mafuta akawanda muropa anogona kukonzera BP yakakwira.
3. Kuwanda kwemafuta mumuviri kunokonzera arteriosclerosis zviri nyore.
4. Mafuta akawanda muropa anogonawo kukonzera zvirwere zvemwoyo netsinga dzeropa, zvakaita sechirwere chemwoyo, angina pectoris, myocardial infarction, uye sitiroko.

Nzira yekudzora sei hyperlipidemia zvinobudirira?

Dzora kudya kwako. Yakapfupikiswa senheyo yekuti "zvishoma zvina, chimwe chakakwirira uye chimwe chakakodzera": simba shoma, mafuta mashoma, cholesterol shoma, shuga shoma, fiber yakawanda, huwandu hwakakodzera hweprotein

1. Simba shoma: deredza kudya simba rose. Chikafu chikuru chakakodzera kuchengetedza mabasa anodiwa mumuviri wemunhu. Macarbohydrates akawanda macarbohydrate akaomarara, uye chinobva chikafu chechibage nembatatisi uye zviyo zvakasiyana-siyana zvakakora.

Deredza zvakanyanya kudya zvekudya zvakakangwa nezvinotapira (zvekudya zvekuseni, huchi, zvinwiwa zvine shuga yakawanda). Pamusoro pezvo, zvinofanira kucherechedzwa kuti michero yakawanda nenzungu zvinogonawo kupa simba. Michero inokurudzirwa kuva 350 magiramu pazuva uye nzungu 25 magiramu pazuva.

Uchideredza kudya simba, wedzera huwandu hwemaekisesaizi kuti urambe uine huremu hwakakodzera. Huremu hwakakodzera = (hurefu-105)*(1+10%) Edza bvunzo zuva nezuva kuti uone kana uri padanho repamusoro.

2. Mafuta mashoma: kuderedza kudya mafuta. Mafuta ari pano anoreva mafuta akazara, kureva mafuta akadai semafuta enguruve nebhata; asi kune rudzi rwemafuta rwakanakira muviri wemunhu, kureva mafuta asina mafuta.

Asidhi asina mafuta akakamurwa kuita maasidhi ane mafuta akawanda uye maasidhi ane mafuta akawanda. Asidhi ane mafuta akawanda anowanikwa mumafuta emuriwo, nzungu nemafuta ehove, izvo zvinogona kudzora triglycerides necholesterol muropa zvinobudirira.

Mafuta ane monounsaturated acids anobva mumafuta emuorivhi nemafuta etii, izvo zvinogona kuderedza cholesterol muropa uye low-density lipoprotein cholesterol, uye panguva imwe chete zvichiwedzera high-density lipoprotein cholesterol muropa.

Mazano emunhu, mukudya kwakajairika, chiyero che saturated fatty acid, monounsaturated fatty acid, polyunsaturated fatty acid i1:1:1, inova musanganiswa wakaringana wenyama tsvuku, hove, nenzungu, izvo zvinogona kuderedza mafuta muropa zvinobudirira.

3. Cholesterol yakaderera: kuderedza cholesterol. Cholesterol inobva munhengo dzemukati dzemhuka, dzakadai sedumbu rine mvere, dumbu rine mvere, uye mafuta. Asi cholesterol haifanirwe kurambidzwa, nekuti cholesterol chinhu chakakosha mumuviri wemunhu, uye kunyangwe ukasaitora, inogadzirwa mumuviri.

4. Kudya miriwo mitsva, zviyo, bhinzi nezvimwe zvekudya zvine fiber yakawanda kunobatsira kuderedza mafuta muropa uye kuwedzera kuguta. Kana wadzikira uremu, idya miriwo yakawanda.

5. Huwandu hwakakodzera hwemapuroteni: Mapuroteni makuru anosanganisira nyama isina mafuta akawanda, zvigadzirwa zvemumvura, mazai, mukaka uye zvigadzirwa zvesoya. Huwandu hwakakodzera hwemapuroteni ndiwo hwaro hwekuwedzera kusimba kwemuviri uye kudzivirira nekurapa dyslipidemia. Iva nechokwadi chekuteerera musanganiswa unonzwisisika weprotein yemhuka neprotein yezvirimwa.