Nekuvandudzwa kwemaitiro ekurarama, mwero weropa lipids unowedzerawo.Ichokwadi here kuti kudya zvakanyanya kuchaita kuti ropa riwedzere?

Chekutanga, Ngatizivei chinonzi ropa lipids

Kune maviri makuru masosi eropa lipids mumuviri wemunhu:

imwe ndiyo synthesis mumuviri.Chiropa, ura hudiki, mafuta uye mamwe matishu emuviri wemunhu anogona kugadzira lipids yeropa, iyo inoverengera nezve 70% -80% yeropa rose lipids. Ichi chikamu chinonyanya kuenderana nemajini.
Chechipiri chikafu.Chikafu chinhu chakakosha chinokanganisa lipids yeropa.Kana iwe ukadya hove dzese, uchidya nyama nekatsi, uye kunwa doro nebhokisi, ropa lipids rinowedzera nyore.
Mukuwedzera, mararamiro akaipa, akadai sekuita zvishoma, kugara kwenguva refu, kudhakwa, kusvuta, kushushikana mupfungwa kana kufunganya, nezvimwewo, zvinogona kukonzera kukwirira kweropa lipids.

Ngozi dzekukwira kweropa lipids:

1. Yenguva refu hyperlipidemia inogona kukonzera mafuta echiropa, inotungamirira ku cirrhosis, uye inokanganisa zvakanyanya kushanda kwechiropa.
2. High blood lipids inogona kukonzera BP.
3. Hyperlipidemia inokonzera nyore arteriosclerosis.
4. High blood lipids inogonawo kutungamirira nyore nyore kuzvirwere zvemwoyo uye cerebrovascular, zvakadai sehosha yemwoyo, angina pectoris, myocardial infarction, uye sitiroko.

Nzira yekudzora sei hyperlipidemia?

Dzora kudya kwako.Yakapfupikiswa semusimboti we "zvina zvakaderera, imwe yakakwirira uye imwe yakakodzera chiyero": yakaderera simba, yakaderera mafuta, yakaderera cholesterol, yakaderera shuga, yakakwira fiber, huwandu hwakakodzera hweprotein.

1. Simba rakaderera: kuderedza simba rose rekudya.Chikafu chekudya chakakodzera kuchengetedza zvinodiwa zvemuviri zvemuviri wemunhu.Makabhohaidhiretsi acho anonyanya kuoma makabhohaidhiretsi, uye kunobva chibage nezvokudya zvembatatisi uye tsanga dzakakora dzakasiyana-siyana.

Nyatsoderedza kudyiwa kwezvokudya zvakakangwa uye zvihwitsi (zvikafu, uchi, zvinwiwa zveshuga).Mukuwedzera, inofanira kuonekwa kuti michero yakawanda nemiti inogona kupawo simba.Zvibereko zvinokurudzirwa kuva 350 gramu pazuva uye nzungu ndeye 25 gramu pazuva.

Nepo uchidzikamisa kudyiwa kwesimba, wedzera huwandu hwemaekisesaizi kuchengetedza uremu hwemuviri hwakakodzera.Ideal weight=(kureba-105)*(1+10%) Tora bvunzo zuva rega rega kuti uone kana uri pachiyero.

2. Mafuta mashoma: kuderedza kudya kwemafuta.Mafuta pano anoreva maasidhi emafuta akazara, kureva mafuta akadai semafuta nebhata;asi kune rudzi rwemafuta ari nani kumuviri wemunhu, kureva, unsaturated fatty acids.

Unsaturated fatty acids yakakamurwa kuita polyunsaturated fatty acids uye monounsaturated fatty acids.Polyunsaturated fatty acids inonyanya kutorwa kubva mumafuta emuriwo, nzungu nemafuta ehove, ayo anogona kunyatso kudzora ropa triglycerides uye cholesterol.

Monounsaturated fatty acids inotorwa kubva kumafuta emuorivhi nemafuta etii, iyo inogona kuderedza cholesterol yeropa uye yakaderera-density lipoprotein cholesterol mazinga, uye panguva imwechete kuwedzera high-density lipoprotein cholesterol muropa.

Mazano ega, mukudya kwakawanda, reshiyo yemafuta akazara asidhi, monounsaturated fatty acid, polyunsaturated fatty acid ndeye 1: 1: 1, inova musanganiswa wakaenzana wenyama tsvuku, hove, uye nzungu, izvo zvinokwanisa kuderedza ropa lipids.

3. Low cholesterol: kuderedza cholesterol kudya.Kunobva cholesterol nhengo dzomukati dzemhuka, dzakadai sedumbu rine mvere, louver, uye matumbu ane mafuta.Asi kudyiwa kwecholesterol hakufanirwe kurambidzwa, nekuti cholesterol chinhu chakakosha kumuviri wemunhu, uye kunyangwe ukasaitora, inogadzirwa mumuviri.

4. High-fiber: kudya miriwo mitsva, zviyo, nyemba uye zvimwe zvokudya zvine fiber yakawanda zvichabatsira kuderedza lipids yeropa uye kuwedzera satiety.Paunopera uremu, idya miriwo yakawanda.

5. Huwandu hwakakodzera hweprotein: Manyuko makuru emapuroteni anosanganisira nyama isina kuonda, zvigadzirwa zvemumvura, mazai, mukaka uye zvigadzirwa zvesoya.Huwandu hwakakodzera hweprotein ndiyo hwaro hwezvinhu zvekuwedzera kuramba kwemuviri uye kudzivirira nekurapa dyslipidemia.Iva nechokwadi chekuteerera kune kunzwisisika kusanganiswa kweprotein yemhuka uye mapuroteni emiti.