Dietary cholesterol yakasiyana neropa reku cholesterol
Tinonzwa zvakawanda pamusoro pekushandiswa kwecholesterol patinouya nehutano-cholesterol yakanaka, cholesterol yakaipa, cholesterol yakakura, uye cholesterol muzvokudya. Uye kunzwisisa cholesterol kunogona kuvhiringidza sezvo kune marudzi maviri: Dietary cholesterol uye serum cholesterol. Dietary cholesterol inowanikwa mune zvokudya zvatinodya, nepo serum cholesterol zviripo zviripo muropa redu, uye inogona kukwira kune imwe nzira isina kunaka iyo inotungamirira mishonga yakavhara uye chirwere chemwoyo.
Serum cholesterol inoumbwa neHDLL, cholesterol yakanaka, uye LDL, iyo inonzi cholesterol yakaipa.
Cholesterol ibasa-rakafanana nemafuta rinotakurwa kuburikidza neropa nechimwe chinonzi lipoproteins. Mumuviri wako unoda cholesterol kuti uite mamwe mahomoni, vitamin D, uye kuti uwane kudya kwakanaka, asi zvakawanda zvinogona kukuvadza hutano hwako sezvo huwandu hwakawanda hwehutachiona hunokonzera dambudziko rehutano hwemwoyo.
Serum Cholesterol
Cholesterol yako yose ine zvikamu zvitatu: high-density lipoprotein (HDL), pasi-density lipoprotein (LDL), uye triglycerides. IW HDL inonzi inonzi cholesterol yakanaka sezvo idzi lipoprotein dzichidzivirira pakurwisa kwepfungwa nokutakura cholesterol yakaipa-iLDL, iyo inobatsira kuisa mafuta mumazamu-kure nemariti uye kudzokera kuchiropa apo inoputsika uye ichidzingwa kubva muviri. Saka hukuru hweHDL uye hutsika hwemaLDL hwakanaka, asi hutsika hweHDL uye huwandu hwakareba hweLDL hwakaipa.
Triglycerides inopa mafuta mumitumbi yedu. Zvimwe makirikori ayo muviri wako usingashandisi akachinjwa kuva triglycerides uye akachengeterwa kushandiswa gare gare. Kubatanidzwa kwepamusoro ye triglycerides nechepasi yeHDL uye yakakwirira yeLDL kunogona kutungamirira kumafuta akavakwa mumasvingo emariti, izvo zvinogona kutungamirira kukurwara kwemoyo kana kupora.
Dietary Cholesterol
Dietary cholesterol inowanikwa mumhuka-yakagadzirirwa zvinhu zvinosanganisira nyama, hove, mazai, uyewo huku uye marisi. Nyama yakatsvuka ichava necholesterol yakawanda kudarika huku nehove, asi shrimp nemazai ave achizivikanwa kuti ndiwo akaipa kupfuura ose muboka reboka. Zvisinei, kunyange zvazvo kushandiswa kwemakemikari uye ega imwe neimwe ine mamiriyoni mazana maviri echolesterol (zviviri zvezvitatu zvekukurudzirwa kwezuva nezuva), zvakawanikwa kuti hutano hunobatsira uye mafuta akaderera zvakakwana mumakwenzi maviri nemazai anopfuura simba reku cholesterol.
Chidzidzo cheRockefeller University yakaratidza kuti kudya kwe shrimp kwakakonzera cholesterol yakanaka (HDL) uye yakaderedza triglycerides (mafuta acids) zvikuru. Vatsvakurudzi veHarvard Medical School vakagamuchira kuti mazai haasi chinhu chinoita kuti tiwedzere mikana yedu yechirwere chemoyo nekuda kwekudzikira kwavo kwemafuta-1 1/2 gm. Zvechokwadi, nguva dzose inokurudzirwa kudya zvidyo izvi mukuenzanisa.
Cholesterol Muzvokudya Zvedu
Kunyange zvazvo kudya kunowedzera muzvokudya zvekutsvaira kunogona kutungamirira kune yakakwirira serum cholesterol mune vamwe vanhu, zvidzidzo zvakaratidza kuti kurerutsa cholesterol yezvokudya zvingasave zvakakosha zvakadai sokuderedza mafuta ezvokudya zvakagadziriswa nemafuta anotengesa kana zvichiuya pakudzivirira zvirwere zvine chokuita nemwoyo.
Dietary cholesterol hairevi kuwedzera mamwe makoriki kune kudya (cholesterol haina kupa chero makorikori); zvisinei, izvo zvikafu zvinowedzera muzvokudya zvekutsvaira zvinogonawo kunge zvakakosha mumafuta uye makoriyori, saka kudzivisa kudya kwakanyanya mucholesterol zvinoreva kuti iwe uri kudzivisa kudya nepamusoro-calori kuverengwa.
Lucky kwatiri, yakawanda-pasi-calorie mapeji inoshandisa zvinoshandiswa zvinowanzoperera mucholesterol. Kazhinji zvikafu zvinowedzera muhushutera zvinokwidzikawo mumafuta, kureva mafuta akazara mairi uye nyama dzakakwirira mumafuta akazara ane ngozi. Nokudaro, haungawani zvigadzirwa zvepamusoro mu cholesterol muzasi-koriori mapoka.
Saka inguva yakawanda yekudya yekutsvaira inofanirwa kudya mune rimwe zuva? Zvakanaka, nyanzvi mune zvehutano dzakaratidza huwandu hunodarika 300 mg pazuva nokuda kwehutano hwakanaka.
Kunyange zvazvo miviri yemunhu yakasiyana inoita seinoita zvakasiyana nekuwanda kwezvokudya zvekudya zvekutsvaira (zvimwe zvinonyanya kunzwisisika kupfuura zvimwe kune zvakakwirira zvekudya cholesterol), zvinokonzera kuwanda kwekudya kwehushutera, uye kunyanya mafuta ose uye mafuta akazara, inowanzove yakanakisisa kusanganiswa yehutano.