Zakudya za cholesterol yapamwamba mwa amuna - pafupifupi zakudya

Tizilombo ta cholesterol, tomwe munthu amalandila ndi nyama yochulukirapo, mazira a mkaka, amadziunjikira pamakoma amitsempha. Njira za oxidative zimayamba, kutupa kumayamba, mapangidwe osakhazikika am'magazi mu lumen ya mitsempha yamagazi. Izi zimawonjezera chiopsezo cha kuwunjika magazi, matenda a mtima komanso mavuto ena a mtima.

Chakudya chomwe chili ndi cholesterol yokwezeka mwa amuna ndi chinthu china chovuta kuchimvetsa chomwe chimapangitsa kuti lipoprotein yapamwamba komanso yotsika.

Zakudya zoyenera zimaletsa chiwopsezo cha kuchepa kwa mtima, zimasintha moyo komanso zimawonjezera nthawi yayitali. Kuti musankhe zakudya zoyenera, ndikulimbikitsidwa kulumikizana ndi katswiri wazakudya zopatsa thanzi, wokonda zakudya, wamtima. Samalani zakudya zamankhwala chakudya No. 10.

Mfundo zoyambirira za zakudya

Ndikofunikira kuphunzira zomwe zololedwa ndi zoletsedwa, kusintha zakudya. Fotokozerani zolimbitsa thupi zolimbitsa thupi, kuyenda tsiku lililonse mlengalenga, yang'anani machitidwe akumwa. Zakudya zikulamulira cholesterol yayikulu mwa amuna:

osanenepetsa mafuta azakudya zochokera ku nyama: nkhumba, ng'ombe, bakha,
pafupipafupi, zakudya zazambiri: mpaka katatu pa tsiku, m'magawo ang'onoang'ono,
Zakudya zosiyanasiyana,
chakudya chopepuka pasanathe maola 3-4 asanagone,
kukana zinthu zomalizidwa, masoseji, masoseji, nyama zotsekemera, maswiti,
kuchepa kwamafuta
gwiritsani ntchito mafuta azamasamba pakuvala saladi; osagwiritsa ntchito kuwaza. Zakudya zophika zimachulukitsa cholesterol ya atherogenic,
kugwiritsa ntchito mafuta mkaka wotsika,
kuyambitsa kudya kwa mitsinje ndi nsomba zam'nyanja,
Sinthani nyama mafuta ndi konda,
kukana zakumwa, zomwe zimaphatikizapo khofi, mowa, kusuta,
Amuna onenepa kwambiri amayenera kuyang'ana kwambiri kuzikhazikitsani.

Ngati ndi kotheka, chakudya chomwe chimachokera kuchinyama chisasiyidwe ndikusinthira ku zakudya zopezeka muzomera. Ngati njirayi ndi yosavomerezeka, mafuta a nyama amalimbikitsidwa kuti azidyedwa osapitilira katatu pa sabata.

Zinthu Zowonetsedwa

Zakudya za cholesterol yapamwamba mwa amuna ziyenera kumvetsedwa ndi wodwala. Pa maziko a chakudyacho muyenera kukhala zakudya zam'munda: nyemba, zipatso, zipatso ndi masamba, zipatso, zitsamba, mbewu monga chimanga, mbewu, mtedza, tirigu wathunthu.

Gwero lalikulu la mapuloteni ndi nyemba, nkhuku zonenepa, nsomba, tchizi. Nyamayi imadyedwa mumphika wophika, wophika, wowotchera, kapena wowotedwa. Masamba atsopano kapena owala amagwiritsidwa ntchito monga mbale yakumbuyo.
Zomwe zimachitika tsiku ndi tsiku zovuta za chakudya zamafuta kwa amuna zimakhala mpaka 50% ya zakudya. Gwiritsani ntchito mbewu monga chimanga, pasitala, tirigu.
S shuga yoyera ndi chinthu chosasangalatsa chomwe chimayenera kusinthidwa ndi bulauni kapena kokonati, kapena stevia.
Zomwe zimapangidwira mkate zimaphatikizapo ufa wa rye ndi chinangwa, gawo lililonse la munthu limaposa 200 gramu.
Mazira a nkhuku amaphika mpaka kuphika kwathunthu, mapuloteni okha ndi omwe amadya.
Mwa zinthu zamkaka, amakonda kwambiri, osati mkaka wopanda mkaka (makamaka mkaka wa mbuzi), zinthu mkaka ndi mafuta ochepa.

Ubwino wambiri umachokera ku masamba otentha kapena poto yokazinga yopanda mafuta, ndi kuwonjezera kwa amadyera. Zakudya zokhala ndi cholesterol yayikulu mwa amuna zimaphatikizapo kugwiritsa ntchito mwamseri ma nyemba. Zakudya za tsiku ndi tsiku za bulwheat, mapira, oats amatulutsa kagayidwe ka lipid, kuchuluka kwa LDL ndi HDL.

Kodi miyendo ndi yothandiza bwanji?

Ma legamu ali ndi mapuloteni ambiri, nthaka yazitsulo.Mosiyana ndi zakudya zomwe zimachokera ku nyama, zimakhala ndi michere yofunika: folate, potaziyamu, ndi fiber. Zochititsa chidwi ndi nthumwi za banja la mbewu iyi:

analimbikitsa kugwiritsa ntchito njuchi, mphodza, nyemba, nyemba,
nyemba mulibe mchere ndi mafuta okwanira, mulibe cholesterol mmenemo.
Nthawi zonse amuna ndi magalamu 300,
nyemba zitha "kukodzedwa" muzakudya zomwe amuna azaka zonse amadya mosangalala,
Kuti muchepetse kupangika kwa mpweya, zinthuzi zimanyowa m'madzi usiku ndikuwonjezera supuni ya supuni ya..

Kuphatikizidwa kwa nyemba mu zakudya za tsiku ndi tsiku kumachepetsa cholesterol, zizindikiro za kuthamanga kwa magazi, kumachepetsa mwayi wa prediabetes.

Flaxseed

Flaxseed ili ndi mafuta ambiri osungunuka, omwe amachotsa "cholesterol" yoyipa limodzi ndi ndowe, komanso imalepheretsa kagayidwe kake m'chiwindi. Kuphatikizika kwa njereyi kumaphatikiza ma alfa-linolenic acids amfupi (omega-3), omwe thupi limadzisintha kukhala ma acid aunyolo.

Zinthu izi ndizofunikira kusintha magazi a cholesterol, kukulitsa mitsempha yamagazi, ndikuchepetsa kuchuluka kwa magawo am'magazi (kupewa khansa ya prostate mwa amuna).

Mlingo wa tsiku ndi tsiku wogonana mwamphamvu ndi supuni ziwiri. Kusintha bioavailability (assimilation), njere zimaphwanyidwa mu chopukusira khofi. Chochita chotsirizidwa chimawonjezeredwa ku mbewu monga chimanga, ma smoothies, soups, stews, masamba saladi, etc. Mosiyana ndi flaxseed, mafuta a flaxseed amakhala ndimafuta a omega-3 okha. Chifukwa chake, mbewu zonse ndizofunikira kwambiri komanso zofunikira kwa amuna omwe ali ndi LDL yayitali.

Zakudya za mafuta m'thupi mafuta ambiri

Owerenga athu adagwiritsa ntchito bwino Aterol kutsitsa cholesterol. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Nthawi zambiri kuchokera ku zowonera pa TV komanso pamitu yazomwe timamva za cholesterol yoyipa. Dokotala wanu akulankhulanso za izi, ndipo mnansi wokhala ndi cholesterol yayikulu ali kuchipatala. Ndikofunika kumvetsetsa chifukwa chake ndizowopsa kuochulukitsa, ndipo koposa zonse, zakudya ziti motsutsana ndi cholesterol zingakuthandizeni kukhala athanzi.

Kuopsa kowonjezera mafuta m'thupi

Moyo wamakono: kusachita masewera olimbitsa thupi, zakudya zam'chitini, masoseji ndi chakudya chofulumira nthawi zambiri kumapangitsa kuti mafuta a cholesterol atukuke kuposa momwe limakhalira 5 mmol / L. Kuchuluka kwake sikungayende m'magazi kwa nthawi yayitali, cholesterol imayamba kumamatira kukhoma lamitsempha yamagazi, ndikupanga cholesterol "amana" otchedwa plaques. Ngati dokotala wapeza kuti muli ndi zolembedwa zoterezi m'malo amodzi - zikutanthauza kuti ziwiya zonse zimakhudzidwa, kumlingo umodzi kapena wina, chifukwa magazi amayenda chimodzimodzi - ndi cholesterol yayikulu. Chopanda cholesterol chambiri, magazi ochepera amadutsa m'malo ano. Ngati chiri chotengera chomwe chimadyetsa mtima, ndiye kuti pamakhala zowawa mumtima, ngati chida chaubongo, ndiye kuti munthu adzadwala mutu, kuiwalaiwala komanso chizungulire. Ndizo ziwalo zonse zowonongeka kuchokera ku cholesterol yayikulu, ngakhale khungu - pambuyo pake, zimadyetsanso magazi kudzera m'mitsempha yamagazi yopanikizidwa ndimatumba.

Zolemba pa chakudya

Zakudya zomwe zili ndi cholesterol yambiri zimatchedwa kuti Mediterranean. Mfundo zake zazikuluzikulu ndizigawo zingapo zam'madzi sabata iliyonse, tchizi zamitundu yambiri zamafuta tchizi, masamba atsopano osakanikirana ndi mafuta a azitona, zipatso zambiri. Malamulo oyambira azakudya chamafuta ambiri, makamaka amuna ndi akazi pambuyo pa zaka 50, akhoza kupangidwa motere:

kudya m'magawo ang'onoang'ono, kangapo patsiku,
muchepetse kugwiritsa ntchito mchere pakukonzekera - idzasunga madziwo kumbuyo kwawo ndikupangitsa mtolo wowonjezera pamtima,
kupatula kukazinga ndi kusuta. Chakudya chimayenera kuwotchera, kuphika, kudyetsa kapena kuwotcha. Monga njira ina komanso mwayi wosinthanitsa menyu, mutha kugwiritsa ntchito poto ya Toflon-wokutira poto. Ikuloletsani kuphika chinthu chokoma komanso chopanda thanzi popanda mafuta, kwenikweni kuphika.
zimangodya zinthu za mafakitale - masoseji, zakudya zamzitini, zakudya zachangu. Zinthu zonsezi zotchipa zimakhala ndi nyama komanso nyama. Pa tebulo lomwe lili pansipa mutha kuona kuti ali ndi mbiri ya cholesterol.

Zinthu zonse zogwiritsidwa ntchito pazakudya zoyenera zomwe zimakhala ndi cholesterol yayikulu ziyenera kukhala ndi kuchuluka kwake. Munthu safunanso cholesterol yoposa 400 mg patsiku, ndipo ngati cholesterol imakwezedwa mwa munthu wachikulire kapena mkazi, ndiye osaposa 200 mg. Izi ndizambiri, chifukwa timakhala ndi chakudya gawo limodzi mwa magawo atatu a mafuta ofunikira, magawo awiri otsalawo amapangidwa m'chiwindi ndi matumbo. Tebulo lomwe lili pansipa limatchula kolesterol muzakudya zina. Mukamayang'ana pa chidziwitso chake, mutha kumvetsetsa kuti ndi zakudya ziti zomwe sizingagwiritsidwe ntchito ndi mafuta ambiri.

Zakudya Zoletsedwa

Ganizirani zomwe sizingathe kudya mafuta ambiri:

nyama zamafuta - nkhumba, mwanawankhosa, nkhuku - bakha ndi tsekwe,
Makamaka ndizoletsedwa kudya zolaula (bongo, impso, chiwindi). Muli cholesterol yochuluka kwambiri,
nsomba yamafuta - mackerel, hering'i. Nthawi zambiri nkosafunika kudya nyama yakumtchire, nsomba ndi nsomba zina zofiira zamafuta,
mafuta amkaka - tchizi yakunyumba, mkaka wokhala ndi mafuta pamwamba pa 3.2%, kirimu, kirimu wowawasa,
mafuta ophikira - mafuta a kanjedza, mayonesi, mankhwala opangira mafakitale okhala ndi mafuta ambiri a trans. Amakhudza cholesterol mosasamala, ndikuchulukitsa ndikuwonjezera katundu pa chiwindi,
masoseji, masoseji, masoseji, magawo ogulitsa - ukadaulo wawo wopanga umaphatikizanso ndi mafuta a nkhumba ndi offal, omwe ali ndi cholesterol yambiri,

Zinthu Zololedwa

Zakudya, malinga ndi momwe mungadyire moyenera munthu yemwe ali ndi cholesterol yayikulu, ziyenera kuphatikizapo:

kuchuluka kwa zipatso ndi ndiwo zamasamba ambiri, osachepera 400 g patsiku,
mafuta osasinthika - mpendadzuwa wopanda mafuta, maolivi,
masamba ophika ndi stewed
kawirikawiri - mbatata, makamaka yophika kapena yowotedwa,
Mitundu yamafuta ochepa - nyama yankhuku ndi nkhuku yokhala ndi khungu, kalulu, osowa - ng'ombe ndi nyama yamwana wamchere
Zakudya zamafuta ochepa - nsomba zamkati, haddock, capelin, pike,
mafuta ochepa mkaka. Nthawi yomweyo, zokonda ziyenera kuperekedwa ku zinthu zomwe zimakhala ndi mafuta ochepa (1.5%, 0,5%) zopanda mafuta, popeza zomalizirazi zimaphwanyidwa mafuta mwakuwonjezera zomwe zili ndi chakudya,
Zakudya zamafuta ochepa-tchizi - tchizi zofewa zosapsa monga Adyghe, tchizi cha feta,
Spaghetti - kokha kuchokera ku tirigu wokoma, kupewa pasitala kuchokera ku mitundu yofewa ngati gwero la chakudya chamagetsi,
Mkate wa chinangwa, wamphumphu, buledi wamafuta.

Lolemba

Chakudya cham'mawa. Mapira phala, friable, pa madzi kapena pa madzi pakati ndi mkaka ndi dzungu. Madzi apulo, mkate.

Chakudya chamadzulo Msuzi wa nkhuku ndi zitsamba (popanda kukazinga, chotsani khungu ku nkhuku, pasitala kuchokera ku ufa wa durum, os kuwonjezera mchere ku msuzi). Masulani phala la buckwheat, coleslaw, karoti ndi saladi wa anyezi. Chophimba nsomba.

Chakudya chamadzulo Mbatata zophika - mbatata ziwiri zapakati. Nyemba, phwetekere ndi masamba amchere. Mkate ndi chinangwa.

Maola awiri asanagone / masana. Yogati yakunyumba, ma cookie opangira tokha.

Chakudya cham'mawa. Kanyumba tchizi casserole ndi zoumba. Tiyi wokhala ndi mkaka 1.5%.

Chakudya chamadzulo Msuzi wa Ng'ombe. Durum tirigu pasitala ndi masamba. Chotupa cha nkhuku yophika.

Chakudya chamadzulo Mpunga wa bulauni (os kuwonjezera). Saladi ya Seaweed. Dzira. Mkate Wofunda.

Maola awiri asanagone / masana. Mtedza (hazelnuts, amondi, walnuts). Compote.

Chakudya cham'mawa. Oatmeal phala ndi zipatso. Sangweji: buledi wa ndani, tchizi cha curd, phwetekere, amadyera. Compote.

Chakudya chamadzulo Msuzi wa bowa. Masamba otenthedwa, nyama yokometsedwa, kabichi ya Beijing ndi saladi wa nkhaka. Mkate ndi chinangwa.

Chakudya chamadzulo Buckwheat phala ndi nkhuku.Vinaigrette.

Maola awiri asanagone / masana nkhomaliro: Yogurt, cheesecake yophika.

Chakudya cham'mawa. Tchizi chamafuta ochepa wokhala ndi zipatso ndi yogurt. Compote.

Chakudya chamadzulo Msuzi wamasamba. Phala la barele lomwe lili ndi masamba a nkhuku. Peking kabichi saladi.

Chakudya chamadzulo Wodulidwa nsomba cutlet ndi mbatata ndi masamba otentha.

Maola awiri asanagone / masana. Kefir, makeke opangidwa ndi oatmeal.

Chakudya cham'mawa. Mafuta ndi masamba. Tiyi Zakudya zama mkate.

Chakudya chamadzulo Msuzi ndi turkey nyama. Durum tirigu spaghetti. Haddock anaphika.

Chakudya chamadzulo Pilaf yokhala ndi bowa. Kabichi ndi saladi wa karoti.

Maola awiri asanagone / masana. Yogurt, apulo.

Loweruka (+ gala chakudya chamadzulo)

Chakudya cham'mawa. Phala la barele. Tiyi Sangweji yokhala ndi pasta yankhuku yakumwa.

Chakudya chamadzulo Khutu ndi nsomba zoyera. Buckwheat phala ndi ng'ombe. Beetroot ndi saladi ya pea.

Chakudya chamadzulo Mpunga ndi masamba. Nsomba zodzaza. Saladi wachi Greek. Mkate ndi chinangwa. Masamba atsopano. Kuyika nyama yankhumba yakumwa. Pulogalamu yamatcheri amchere yophika ndi tchizi ndi adyo. Keke yamkaka tchizi yokhala ndi zonunkhira. Vinyo wofiira (150-200 ml)

Lamlungu

Chakudya cham'mawa. Zikondamoyo zokhala ndi mafuta ochepa wowawasa kirimu / uchi / kupanikizana kwakanthawi. Tiyi wazipatso.

Chakudya chamadzulo Msuzi wa Ng'ombe. Masamba okhala ndi nkhuku.

Chakudya chamadzulo Mbatata zophika - mbatata ziwiri zapakatikati, Turkey. Kabichi ndi karoti saladi ndi nkhaka.

Maola awiri asanagone / masana. Yoghur, kapu.

Masana, opanda malire: decoctions a zouma zipatso, zakumwa zipatso, ma compotes. Zipatso zatsopano - maapulo, mapeyala, mapichesi, malalanje, ma tangerine. Tiyi yobiriwira.

Ma saladi onse amawazolowera: mafuta osapsa a mpendadzuwa, mafuta a azitona, mandimu kapena mandimu.

Zakudya zonse sizikhala ndi mchere - ndiye kuti, timawonjezera mchere wochepa kuposa momwe mungafunire. Masiku ochepa, chakudya chimawoneka chatsopano, koma zipatso za lilime zitha kuzolowera. Sopo amakonzedwa popanda kuwonjezera kukazinga. Mitundu yatsopano imawonjezeredwa ku saladi ndi msuzi - parsley, katsabola, cilantro.

Chophimba nsomba

Nsomba fillet 600 g (Bwino - haddock, pollock, hake, cod, pike perch, pike. Zovomerezeka - pinki nsomba, chum nsomba, trout, carp, crucian carp, tuna).

Anyezi awiri apakatikati.

Dutsani chilichonse kudzera chopukutira ma mesh. Ndikothekanso kudula zosakaniza. Kukhetsa owonjezera madzi, nkhungu cutlets. Kuphika mu poto yokondoweza kwa mphindi 3-5 mbali iliyonse.

Nsomba zodzaza

Steak, mpaka 2 cm mulifupi. (Bwino: cod. Zovomerezeka: nsomba zamtundu wa pinki, trout, chum nsomba)

Owerenga athu adagwiritsa ntchito bwino Aterol kutsitsa cholesterol. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Chotsani nyama kuchokera mufiriji ndikubweretsa kutentha kwa firiji, osathira mchere musanaphike. Mutha kugwiritsa ntchito allspice ndi mandimu. Tenthetsani poto wa grill, ikani ma Steak pamiyendo. Kuphika kwa mphindi 3-4 mbali iliyonse. Ngati thupilo ndi lakuda kuposa 1.5 cm - mutatha kuphika, thimitsani kutentha, chivundikiro, kusiya kwa mphindi 10.

Mbusa Wamkazi Wamkazi

F fillet ya nkhuku - zidutswa ziwiri (pafupifupi 700-800 g).

Supuni 1 ya uchi

Supuni 1 ya mandimu

Supuni ziwiri za msuzi wa soya

3 cloves wa adyo, minced

Wadzaza paprika wokoma, tsabola wakuda pansi.

Sakanizani zonse, kudzoza filimu ya nkhuku kuchokera mbali zonse, siyani mu marinade kwa theka la ola, makamaka usiku. Mangani chovalacho ndi ulusi, ndikupanga "soseji", kugona pa zojambulazo. Pamwamba ndi marinade otsala. Kukulani zojambulazo. Kuphika pa 200 digiri kwa mphindi 20. Kenako tsegulani zojambulazo ndikusiya kuziziritsa mu uvuni. Pambuyo pozizira, chotsani ulusi, kudula pakati.

Ma cookie opangira tokha

Oatmeal - 2 makapu

Ufa wa tirigu - theka chikho

Uchi - supuni 1

Shuga - supuni ziwiri

Batala wabwino kwambiri - 50 g

Mbale, sakanizani dzira ndi shuga mpaka chomalizira chitasungunuka. Onjezani batala wofewa, uchi, ufa ndi ufa. Mumapeza mtanda wonamizira. Timapanga makeke ozungulira kuchokera pamenepo, ndikuyika papepala. Kuphika pa madigiri a 180 kwa mphindi 20-25. Lolani chiwindi kuti chizizirala musanagwiritse ntchito.

Yogati yakunyumba

1 lita imodzi ya mkaka wa pasteurized 1.5% mafuta

Timawotha mkaka mpaka madigiri 40 - uwu ndi madzi otentha mwachilungamo, koma samayaka. Timasungunula chofufumitsa, ndikuyika mkaka mu multicooker pa "Yogurt" kapena kukulunga kapu ndi mkaka ndikuyika pamalo otentha. Nthawi yophika yogati ndi maola 4-8. Pomalizidwa, onjezani shuga, zipatso, zipatso kuti mulawe.

Cholesterol ndi chinthu chomwe thupi lathu limapanga mahomoni ogonana ndi vitamini D, kotero sizingawoneke bwino nthawi zonse kukhala zovulaza. Koma mwa anthu okalamba, cholesterol samadyedwanso monga kale, koma amakhalabe m'magazi. Cholesterol chotere chimayambitsa zizindikiro zosasangalatsa mwa munthu. Chifukwa chake, ndikofunikira kwambiri kutsatira zakudya kuti muchepetse cholesterol, zomwe mfundo zake, kuphatikizapo mndandanda wazakudya ndi maphikidwe, tafotokozazi.

Norm ya cholesterol ndi zifukwa zake

Thupi limafunikira cholesterol kuti ichite njira zambiri. Ndi chithandizo chake, njira yozungulira yoyenda magazi imasinthidwa, momwe ma hormonal amasinthidwira.

Amuna amafunikira chinthu ichi kuti apange testosterone. Koma ngati cholesterol chizindikiro chikukwera kwambiri, magaziwo adzayamba kuwonongeka, ndipo mafupa a atherosselotic amapezeka m'mitsempha. Zonsezi zimakhudza dongosolo la mtima.

Mwa amuna, chifukwa chachikulu chowonjezera cholesterol ndikugwiritsa ntchito molakwika zakudya zamafuta zomwe zimachokera ku nyama. Zizolowezi zoipa monga kusuta fodya komanso kumwa mowa mwauchidakwa zimathandizira kuti zinthu zambiri zoipa zizichitika mthupi.

Zina zomwe zingakulitse cholesterol yoyipa yamagazi:

moyo wosachita bwino
aakulu hyperglycemia,
hypothyroidism
kunenepa
kusayenda kwa bile mu chiwindi,
matenda opatsirana ndi ma virus
matenda oopsa
kubisalira mopambanitsa kapena kusakwanira kwa mahomoni ena.

Mlingo wa cholesterol m'magazi mwa amuna umatengera zaka. Chifukwa chake, mpaka zaka 20, 2.93-5.1 mmol / L amadziwika ngati zisonyezo zovomerezeka, mpaka zaka 40, 3.16-6.99 mmol / L.

Ali ndi zaka makumi asanu, mowa wovomerezeka wamafuta amachokera ku 4.09-7.17 mmol / L, ndipo mwa anthu okulirapo kuposa 60 - 3.91-7.17 mmol / L.

Zambiri za zakudya za hypocholesterol

Kudya ndi cholesterol yayikulu m'magazi kumatanthauza kudya zakudya zomwe zimakhala ndi mafuta ochepa a nyama. Zakudya za hypocholesterol zimaperekedwa kwa odwala omwe ma cholesterol awo amapitilira 200 mg / dl.

Zakudya zoyenera ziyenera kutsatiridwa kwa miyezi isanu ndi umodzi. Ngati mankhwala atatha kudya kuchuluka kwa mafuta m'magazi sikuchepa, ndiye kuti mankhwala adapangidwira.

Zakudya za cholesterol yayikulu mwa amuna zimatengera kudya kwatsiku ndi tsiku komwe kumakhala michere yambiri, mavitamini, mapuloteni ndi zinthu za lipotropic. Maziko a mindayo ndi chimanga, zipatso ndi ndiwo zamasamba. Nyama singadye mopitilira katatu pa sabata. Kuphatikiza apo, kuphika, muyenera kugwiritsa ntchito mitundu ya zakudya zomwe zimafunikira kuwotcha, kuwiritsa kapena kuphika.

Komanso ndibwino kuti amuna azidya nsomba zophika. Mwa zakumwa, amakonda kupatsidwa tiyi wobiriwira ndi msuzi wachilengedwe.

Mfundo zina zofunika pankhani ya zakudya za hypercholesterolemia:

Kudya kumachitika pang'ono pokhapokha maola awiri aliwonse.
Mpaka 300 mg ya cholesterol imaloledwa patsiku.
Kuchuluka kwa mafuta patsiku ndi 30%, pomwe ndi 10% yokha yomwe imachokera ku nyama.
Zakudya za calorie zimasankhidwa payekha, kutengera zaka komanso kuchuluka kwa zochita zolimbitsa thupi.
M'pofunika kuchepetsa kuchuluka kwa mchere mpaka 5-10 g patsiku.

Zoletsedwa ndi Zololedwa

Ndi cholesterol yayikulu, ndikofunikira kusiya zinthu zingapo, kugwiritsa ntchito nthawi zonse komwe kumabweretsa kutsekeka kwa mitsempha yamagazi. Chifukwa chake, kwa amuna, adotolo akhoza kuletsa kudya mafuta amtundu wa nyama ndi nkhuku (mwanawankhosa, nkhumba, tsekwe, bakha). Makamaka cholesterol yambiri imapezeka m'mafuta a nyama, zikopa ndi zapa, monga ubongo, impso, ndi chiwindi.

Ndi hypercholesterolemia, mkaka wathunthu ndi zinthu kuchokera pamenepo, kuphatikiza kirimu ndi batala, ndizotsutsana. Mazira a mazira, mayonesi, margarine, masoseji amatha kukulitsa LDL.

Ngakhale kuti nsomba ndizothandiza, madokotala amatha kuletsa kudya nsomba zamafuta. Chifukwa chake, mackerel, carp, sardines, bream, shrimp, eel, ndipo makamaka nsomba roe, amatsutsana chifukwa cha hypercholesterolemia.

Amuna omwe amatsata chakudya amayenera kusiya kudya mwachangu, nyama zosuta, zipatso ndi zipatso zambiri. Kugwiritsa ntchito khofi ndi zakumwa zotsekemera za kaboni sikulimbikitsidwa.

Zakudya zotsatirazi za cholesterol yambiri zimatha kudyedwa kosatha:

mbewu zonse (oatmeal, buckwheat, mpunga wa bulauni, oats, chinangwa, nthambi za tirigu),
pafupifupi mitundu yonse ya mtedza ndi mbewu,
masamba (kabichi, biringanya, tomato, adyo, nkhaka, beets, radishi, anyezi),
nyama zamafuta ochepa (nkhuku, fillet turkey, kalulu, veal),
zipatso ndi zipatso (zipatso za malalanje, apulo, cranberries, mphesa, apricot, avocado, nkhuyu),
bowa (bowa oyisitara),
nsomba ndi nsomba zam'nyanja (nkhono zam'madzi, nsomba zazikuluzikulu za nsomba, nsomba, nsomba, nsomba, pinki),
amadyera
nyemba
mafuta amkaka ochepa.

Zakudya zoyenera kwa sabata limodzi

Mwa amuna ambiri, liwu loti zakudya limalumikizidwa ndi kugwiritsa ntchito pafupipafupi zakudya zopanda mafuta, zopanda mafuta. Koma tebulo la tsiku ndi tsiku silingakhale labwino, komanso lokoma komanso losiyanasiyana.

Poyamba, kumamatira pa chakudya choyenera sikungakhale kophweka. Koma pang'onopang'ono thupi lidzazolowera, ndipo zakudya zamagulu zisanu ndi chimodzi zimakupatsani mwayi kuti musamve njala.

Ubwino wowonjezera mankhwala a cholesterol yayikulu ndikuti samangoletsa kagayidwe ka lipid, komanso kumathandizanso kugwira ntchito kwa machitidwe ndi ziwalo zonse. Zotsatira zake, kuchuluka kwa mahomoni kumabwezeretsedwanso, kugwira ntchito m'mimba kumawonjezereka, ndipo mtima ndi mitsempha yamagazi imakhala yolimba komanso yolimba.

Kupanga Menus ya cholesterol yayikulu mwa amuna ndikosavuta. Zosankha za sabata ingawoneke motere:

Chakudya cham'mawa	Chakudya chamadzulo	Chakudya chamadzulo	Zakudya	Chakudya chamadzulo
Lolemba	Cheesecakes ndi mwatsopano wokhathamira madzi	Mphesa	Mbatata yophika, msuzi ndi nyama komanso masamba, zipatso zouma	Kudya mphesa	Kanyumba tchizi casserole ndi zipatso zouma
Lachiwiri	Oatmeal pamadzi, apulo wobiriwira	Yogurt Yotsika Yamafuta	Titsitsani nyemba ndi nsomba, mkate wa chinangwa	Zipatso zingapo zamtchire zinanyamuka	Mpunga ndi masamba ndi yophika Native American
Lachitatu	Tchizi chamafuta ochepa wokhala ndi zoumba, tiyi	Apricots	Mpunga wophika, bere la nkhuku, saladi wophika wa beet, wokazinga wowawasa wowawasa (10%)	Zipatso zouma	Tsitsani msuzi wowonda wowawasa zonona
Lachinayi	Mapuloteni omelet mumkaka (1%), masamba	Yoghur	Cheki yophika, masamba ophika	Maapulo ophika ndi uchi, kanyumba tchizi ndi zoumba.	Chophika chamasamba, tchizi chamafuta ochepa
Lachisanu	Mkate wonse wa tirigu wowotcha ndi uchi, tiyi wobiriwira	Mtundu wowotchera	Msuzi wokongoletsa, buledi wa tirigu wathunthu	Zipatso ndi mabulosi odzola	Nsomba zovekedwa, kabichi yokongoletsedwa ndi tsabola wa belu ndi kaloti
Loweruka	Buckwheat phala ndi skim mkaka, tirigu wathunthu	Masikono ndi tiyi	Patenti ya ng'ombe yolusa, durum tirigu pasitala	Kapu imodzi ya kefir imodzi	Green Pea Puree, nsomba Yophika
Lamlungu	Rye mkate sangweji ndi kupanikizana zipatso, tiyi wazitsamba	Madzi aliwonse achilengedwe	Nsomba zofiirira, nyemba zobiriwira komanso kolifulawa	Ma tangerine	Kirimu msuzi wa dzungu, karoti ndi zukini, tchizi chaching'ono

Kuti muwonetsetse kuti kuchuluka kwa cholesterol sikukwera kwambiri, chithandizo cha zakudya ziyenera kuthandizidwa ndi masewera komanso kuyenda tsiku ndi tsiku. Muyenera kumwa madzi okwanira (osachepera malita 1.5 patsiku) ndikuyesera kupewa kupsinjika.

Momwe mungadyere ndi cholesterol yayikulu akufotokozedwa mu kanema m'nkhaniyi.

Imakhazikika pamisempha ya shuga kwa nthawi yayitali
Imabwezeretsa kapangidwe ka insulin

Matenda Akulu a Cholesterol

Cholesterol (cholesterol) ndi mafuta osungunuka a lipophilic omwe amapangidwa m'thupi la munthu. Imakhala m'matumbo am'mimba ndipo imagwira gawo lofunikira pakugwira ntchito yamanjenje ndi chitetezo cha mthupi.

Kuonjezera ndende ya zinthu kumabweretsa kukula kwa atherosulinosis. Ngati cholesterol yathunthu ndi 9 mmol / L kapena kuposa, ndiye kuti pali ngozi yathanzi. Ndi chiwopsezo chachikulu, kudya mosamalitsa ndi mankhwala amalembedwa kuti muchepetse mafuta m'thupi.

Zizindikiro

Cholesterol imasungunuka m'madzi, ndipo imaperekedwa kwa minofu ya thupi ndi madzi osungunuka apamwamba komanso otsika kwambiri a lipoproteins (HDL, LDL). Zambiri zomwe zili ndi LDL, ndizowonjezereka kwa mapangidwe a atherosulinotic, chifukwa zimapangitsa kuti mafuta azikhala a cholesterol.

Zambiri za HDL zimathandiza kuteteza mitsempha yamagazi ku mapangidwe opangira zolembera komanso zimalepheretsa cholesterol kukhazikika pamakoma. Kuchuluka kwa LDL mwanjira imeneyi sikungakhale kwakukulu kuposa 2.59 mmol / l.

Ngati chizindikirocho ndi chachikulu kuposa 4,14, ndiye kuti chithandizo chamankhwala chayikidwa kuti chichepe
mulingo wa LDL. Mtengo wa cholesterol yathunthu mwa akazi ndi amuna imakhala ndi tanthauzo losiyana:

mpaka zaka 40 mwa amuna, kuchuluka kwa cholesterol sikuyenera kupitirira 2.0-6.0 mmol / l,
Kwa azimayi ochepera zaka 41, chizindikiro ichi sichikhala chachikulu kuposa 3.4-6.9,
mpaka zaka 50, kuchuluka kwa cholesterol kwathunthu kwa amuna sikupitilira 2.2-6.7,
mulingo wa cholesterol yathunthu mwa akazi kuyambira wazaka 50 sakhala wapamwamba kuposa 3.0-6.86.

Mulingo wonse wa cholesterol wamagazi ndi msinkhu mwa amuna amatha kufikira 7.2 mmol / l, ndipo mwa akazi osaposa 7.7.

Gulu lamavuto

Kuphwanya lipid kagayidwe kosasinthasintha kumathandizira kukulitsa kwa atherosulinosis. Zomwe zimapangidwira pakapangidwe ka cholesterol plaques ndi:

kusuta, kumwa mowa,
onenepa kwambiri
kumangokhala
Zakudya zopanda thanzi zopezeka m'mafuta ambiri a nyama,
kukanika kwa endocrine system (shuga mellitus),
chibadwa
matenda oopsa

Mapangidwe a cholesterol angayambitse matenda amitsempha ya mtima, bongo, m'munsi, matumbo, impso, msempha.

Thoracic msempha

Chida chachikulu kwambiri m'thupi la munthu, chomwe chimadutsa kuchokera pachifuwa kupita pamimba. Amagawika m'magawo awiri - thoracic komanso m'mimba. Ngati pali cholesterol yayikulu, ndiye cholesterol imakhazikika pamakoma amkati a zombo.

Nthawi yomweyo, amasiya kutanuka, kuunikira kwa zombo kumachepera, pali mwayi wokhala ndi thrombosis. Ichi chimakhala chiopsezo cha myocardial infarction, stroko ndiyotheka. Kukula kwa matendawa kumachitika pang'onopang'ono.

Ngati cholesterol yokwera imakhazikika kudera la thoracic, ndiye kuti matenda a mtima ndi otheka. Zizindikiro zotsatirazi zimatha kukhala ngati zoyambirira za cholesterol yayikulu m'magazi:

kupweteka kumbuyo kwa sternum, yomwe imakhala nthawi, masiku angapo apitawa,
patsani dzanja, khosi, m'mbuyo, m'mimba,
cholesterol yayikulu imayendetsedwa ndi kukhathamira kwa systolic,
yogwira pophwanya mbali zamanja kumanja,
zinthu zopweteka zimatha kutembenuza mutu.

Mimba

Cholesterol okwera m'mimba ndiye kuti ndiofala. Kuchuluka kwa cholesterol plaques kumabweretsa kuwerengera ndi kufalikira kwina kwa mitsempha. Chifukwa cha kuchepa kwa mafuta m'thupi, ntchito ya lipoproteins yotsika kwambiri komanso yotsika kwambiri imawonetsedwa m'thupi.

Kuwonjezeka kwa milingo ya LDL ndi VLDL pamwambamwamba kumathandizira kupanga mapangidwe a cholesterol. Kusokonekera kwa magazi ku ziwalo za m'chiberekero, m'munsi mwake. Ndi cholesterol yayikulu, nthambi zam'mimba zimamva ululu wam'mimba womwe umayamba kudya.

Ntchito yamkati imasokonekera, chilala chikukula. Chifukwa cha kuchuluka kwa mafuta m'thupi m'thupi, matenda am'mitsempha yamaitsempha, peritonitis, ndi kulephera kwaimpso kumatha kuyamba.

Zombo zapamadzi

Ngati mulingo pakati pa LDL ndi HDL wasokonekera, ndi kuchuluka kwa cholesterol ya LDL kwayikidwa pazitseko zamitsempha yamagazi muubongo, mwakutero kusokoneza magazi ake kudzera m'mitsempha. Kuzungulira malo a cholesterol, minofu yolumikizana imakula, mchere wamchere umayikidwa.

Mphamvu yonyamula mbiya ikachepera, atherosulinosis imayamba. Izi zimadzetsa kusokonezeka kwa kukumbukira, kutopa kwambiri, ndi kusowa tulo. Munthu amakhala wokometsetsa, amakula tinnitus, chizungulire, ndipo machitidwe ake amasintha.

Kuphatikiza ndi matenda oopsa, cholesterol yokwezeka m'magazi imatha kubweretsa sitiroko, matenda a m'magazi.

Cholesterol chokwera chingayambitse matenda amtima. Chifukwa cha cholesterol yotsika kwambiri, mapangidwe amafikira pamatombo.

Pali kupendekera kwa lumen, kuchepa kwa magazi kupita ku myocardium. Mpweya wokwanira samalowa m'matumbo amtima. Zimabweretsa kupweteka, kugunda kwa mtima kumatha kuchitika. Zizindikiro za cholesterol yoyipa "m'magazi ndi iyi:

kupweteka kumbuyo kwa kumbuyo mbali yakumanzere, kufikira kumbali ya mkono ndi phewa, kumakulirakulira chifukwa cha kupumira.
kuthamanga kwa magazi kumakwera kuposa kwacibadwa
kupuma movutikira, kutopa,
Zizindikiro za angina zimawonedwa.

Zotengera za m'munsi

Ngati magazi a cholesterol adakwezedwa, ndiye kuti vutoli likhoza kukhudza ziwiya zamiyendo. Pakakhala pamwamba pa chizolowezi, mawonekedwe awonetsero amatha kukhala motere:

Hypersensitivity kuzizira,
dzanzi ndi miyendo kukokana,
kulankhulirana
Zilonda zam'mimba zimawonekera pakhungu litawonongeka.
kupweteka kwamphamvu zosiyanasiyana kumachitika m'miyendo poyenda kapena mopanda bata.

Kukula kwa matendawa kungakhudze kukula kwa thrombosis. Nthawi zina kuchuluka kwambiri kwa cholesterol kumayambitsa embolism.

Mitsempha yammbali

Ngati cholesterol iwonjezereka m'mitsempha iyi, ndiye kuti zolembera za cholesterol zimapezeka mu lumen ya ziwiya zomwe zimapereka magazi ku impso. Izi zimathandizira kukulitsa matenda oopsa a sekondale.

Ngati mafuta a cholesterol m'thupi achuluka, ndiye kuti izi zingayambitse kuperewera kwa impso. Izi zimachitika chifukwa chotulutsa mitsempha yamagazi. Kusokonekera kwa kuperekera kwa okisijeni kuzinthu za impso. Mitsempha ya impso imodzi ikachepetsedwa, matendawa amakula pang'onopang'ono.

Ndi kuwonongeka kwa mitsempha ya impso ziwiri, matenda oopsa amatha kupezeka mkodzo. Chifukwa cha cholesterol "yoyipa" yowonjezereka, thrombosis kapena aneurysm ya mitsempha ya impso imatha kuchitika.

Poyerekeza ndi matenda am'mimba ndi m'munsi kumbuyo, kuthamanga kwa magazi kumakwera. Ngati matendawa adakula, ndiye kuti amakwaniritsidwa ndi zilonda zam'mimba kapena zilonda zam'mimba.

Zakumwa zopatsa thanzi

Amuna omwe ali ndi cholesterol yambiri amalimbikitsidwa kuti azigwiritsa ntchito masamba omwe amapsa ndi zipatso, tiyi wobiriwira, madzi opanda kanthu. Tiyi wakuda, khofi, koloko wokoma samaphatikizidwa muzakudya za tsiku ndi tsiku. Zakumwa zomwe mungamwe:

kudya okhazikika kwa rosehip decoction ndi kuwonjezera kwa uchi wopepuka amatulutsa LDL, kumalimbitsa mitsempha, kumathandizira kupitilira kwa atherosulinosis,
kusakaniza tiyi wobiriwira, jasmine, peel ndi mandimu,
msuzi wa zipatso ndi ndiwo zamasamba: udzu winawake, zipatso za mphesa, lalanje, maula, apulo, peyala,
mikate yakumwa
smoothie wokhala ndi zipatso zatsopano kapena zachisanu, sipinachi, fulakitoni, sinamoni. Monga maziko, mutha kugwiritsa ntchito oat, buckwheat, almond, coconut, mkaka wa poppy. Zida zonse zimasakanikirana, kumenyedwa ndi blender mpaka yosalala. Kusasinthasintha kumawonedwa ngati koyenera: mosiyana ndi chikhulupiriro chodziwika bwino, ma suleti amayenera kutafunidwa mosamala, osamwa,
nkhonya zochokera ku lalanje, ndimu, mapeyala.

Mowa suuphatikizidwa kwathunthu, makamaka motsutsana ndi maziko azamankhwala.

Zakudya zoyipa zomwe zimachepetsa mafuta

Chakudya cha cholesterol chimaphatikizapo mndandanda wazakudya zomwe zimachulukitsa kwambiri milomo ya lipoprotein.Amawonetsa kugwiritsidwa ntchito tsiku ndi tsiku, kuphatikiza muzakudya zonse:

nyemba, mbatata (yophika ndi peel, yophika, yowotedwa), zitsamba, phwetekere, nkhaka, anyezi, adyo,
mafuta ndi mbewu za fulakesi, sesame, dzungu, mpendadzuwa,
pasitala ndi mkate, zomwe zimaphatikizapo ufa wathunthu wazimunthu,
madzi, tiyi wobiriwira, mankhwala ophatikizira mankhwala azitsamba,
fillet nkhuku,
nsomba zam'madzi zopanda chikopa,
ma almond, walnuts,
Zokongoletsera ndi zovala za saladi zozikidwa pa maolivi ndi mafuta opendekeka, mandimu.

Shuga kapena nzimbe za kokonati, masiku, uchi amagwiritsidwa ntchito ngati wokoma. Mutha kuphika makeke kuchokera ku ufa wonse wa tirigu, womwe zipatso zouma ndi chinangwa zimawonjezeredwa. Batala ndi margarine amaloledwa ndi rapeded, ma azitona, sesame, ndi mafuta a nyale.

Katundu Wotsimikizidwa Kuti Achotse

Ngati sizotheka kulandira upangiri kuchokera kwa woyang'anira zakudya kapena wodwala, mutha kuyang'ana pawokha mndandanda wazakudya zoletsedwa. Kukana ndikulimbikitsidwa:

zinthu zoyengedwa: mafuta, ufa woyera ndi shuga,
mafuta: margarine, mafuta anyama, mafuta atsekwe,
maswiti am'mafakitole, ma buns,
mafuta amkaka ndi mkaka wowawasa: mkaka, tchizi, kashiamu, mkaka wowawasa, kirimu, ayisikilimu,
khofi, tiyi wakuda, mowa, msuzi wokoma,
supu zabwino pa msuzi wa nyama, supu zamapaketi,
msuzi wamafuta, mayonesi,
nyama yokhala ndi zigawo zamafuta, nyama yoyamwa,
nsomba, squid, mafuta ambiri, nsomba yokazinga (flounder, hering, sardines, cod),
tchipisi, ma frie achi French, pistachios, mtedza,
mafuta a batala, chokoleti.

Ndikofunikira kuti muchepetse shuga, nsomba caviar, batala, zonona. Thukuta la ng'ombe limapezeka bwino ndi tchizi.

Zosankha sabata

Kudya kwa cholesterol yayikulu mwa amuna kumaphatikizapo mndandanda wamlungu. Izi zimathandiza kupewa kudya mwachisawawa ndi zinthu zosavomerezeka, kusunga nthawi ndi ndalama pogula komanso kuphika.

Lolemba	Chakudya cham'mawa: - oatmeal ndi zipatso, maapulo, zipatso zamkaka + zopukutidwa, - zongolowa kumene madzi a lalanje / apulosi. Chakudya chamasana: - nkhoma pa msuzi wamasamba ndi mpunga ndi zitsamba, - filimu yankhuku yosenda, - currant kapena kiranberi. Zosadya: - 30 magalamu a walnuts + ma cashews, - decoction of black currant yokhala ndi uchi wopepuka. Chakudya chamadzulo: - Nsomba yowotchera ndi masamba wamba, - buledi wa tirigu wathunthu.
Lachiwiri	Chakudya cham'mawa: - Yogiriki yama Greek yokhala ndi maapulo, plums, raspberries, mapeyala, - tiyi wobiriwira ndi uchi wa buckwheat, - Oatmeal ndi zipatso zouma. Chakudya chamasana: - masamba a hodgepodge okhala ndi mbatata, phwetekere, maolivi, - "mudzi" mbatata, wophika ndi zitsamba zonunkhira, basil, tsabola, mchere wowuma nyanja, - nsomba zophika. Zosadya: - maapulo ophatikiza ndi zoumba, walnuts, uchi, Chakudya chamadzulo: - mbatata gnocchi ndi nyemba zopatsidwa mu tomato ndi sipinachi. - tiyi wobiriwira.
Lachitatu	Chakudya cham'mawa: - mkate wopanda tirigu ndi uchi, mabulosi kupanikizana, - mabulosi a smoothie otengera mkaka wa amondi. Chakudya chamadzulo: - msuzi wa kirimu kuchokera ku mphodza, ma liki, mbatata ndi zitsamba ndi paprika wosuta, - zikondamoyo zochokera ku ufa wa chickpea ndi nyama yokazinga yochokera ku mphodza zophika ndi masamba (tsabola, belu, broccoli). Kukonzekera forcemeat, zigawo zonse zimapatsidwa mpaka zokonzeka, kenako zimasokonezedwa ndi blender - nyemba zofiirira, mkaka wa poppy ndi sitiroberi. Zosadya: - Zipatso ndi walnuts ndi tiyi wazitsamba. Chakudya chamadzulo: - phala la barele la tirigu wophika ndi masamba, - filimu yokhala ndi mafuta ochepa, yophika mu uvuni ndi njerepi zakuda, tsabola wakuda, mafuta a azitona.
Lachinayi	Chakudya cham'mawa: - phala la buckwheat ndi mkaka wa masamba, - - kabichi, mbatata, kaloti ndi kuwonjezera kwa amadyera ndi othandizira kuchokera ku chakudya chamdima, - msuzi wa rosehip. Zosadya: - 2 zipatso zamitundu iliyonse, - mabulosi zipatso.Chakudya chamadzulo: - casserole kuchokera ku tchizi chamafuta ochepa, - chakumwa cha mabulosi.
Lachisanu	Chakudya cham'mawa: - tiyi wamafuta ndi mandimu ndi zestoni wa lalanje, - phala lokoma la mpunga ndi malo omwera, zoumba, sinamoni. Chakudya chamasana: - filimu yophika nkhuku yokhala ndi magawo a masamba, okometsedwa ndi mafuta a azitona ndi mandimu a balsamic viniga, - msuzi wamasamba ndi mbatata, nandolo zobiriwira, kolifulawa kapena kabichi yoyera, tsabola wa belu, phwetekere. Zosadya: - zipatso zatsopano kuchokera ku broths broth. Chakudya chamadzulo: - chochuluka ndi masamba ndi tomato, - mkate wopangidwa ndi nyumba kuchokera ku ufa wonse wa tirigu, bulwheat wobiriwira, mbewu za mpendadzuwa, - smoothie ndi nthochi, zipatso, sipinachi.
Loweruka	Chakudya cham'mawa: - phala la chimanga ndi tala, - tiyi wobiriwira. Chakudya chamasana: - mpunga wa bulawuni wokhala ndi masamba ndi fillet yankhuku yochepa-mafuta, - borsch wofiira pa msuzi wa masamba, - msuzi wokhala ndi zipatso zouma ndi uchi wowala. Zosakhazikika: - apulo ndi kaloti, grated pa grarse grater ndi kuwonjezera zoumba ndi zouma apricots. Chakudya chamadzulo: - mapira mapira mu mkaka wa masamba, - msuzi wamtchire
Lamlungu	Chakudya cham'mawa: - zikondamoyo ndi masamba a coconut kuchokera ku ufa wonse wa tirigu wokhala ndi njere za fulakesi ndi kupanikizana, - kerob mu mkaka wa amondi, - nthochi. Chakudya chamadzulo: - msuzi wa barele wa masamba a masamba ndi msuzi wamasamba wokhala ndi zitsamba, - buledi wa tirigu wathunthu, - anapiye owotcha ndi masamba. Zosadya: - Cookies a Galetny opanda margarine, - mankhwala azitsamba ndi mafuta a mandimu, timbewu tonunkhira, hibiscus, raspberries, sitiroberi. Chakudya chamadzulo: - risotto yokhala ndi bowa ndi masamba a nyengo, - nsomba zopatsa mafuta, - - rose m'chiuno ndi uchi wowala.

Maphikidwe onunkhira komanso athanzi

Kuyamwa kwamafuta athanzi komanso ma asidi kumafuna mavitamini a B, ascorbic acid, selenium, chromium. Mavitamini ndi michere osiyanasiyana osiyanasiyana amatha kupereka chakudya chokwanira komanso chokwanira.

Pokonzekera sopo, msuzi wamasamba ndi madzi oyera, osasankhidwa amagwiritsidwa ntchito.
Zokonda zimaperekedwa ku zakudya zosaphika, kapena zophika muma fomu yophika, yophika. Kugwiritsa ntchito chakudya chatsopano chokonzedwa kumalimbikitsidwa.
Zogulitsa zomalizidwa, zakudya zouma ndizoletsedwa, chifukwa zimataya katundu wake wopindulitsa.
Pokonza ndi kuwotcha, ndikulimbikitsidwa kuti musiye kugwiritsa ntchito mafuta. Kuti muchite izi, gwiritsani ntchito cookware yapamwamba kwambiri ndi zokutira zopanda ndodo.
Pakulimbitsa masaladi ndi mbale zina, ndimalo apamwamba kwambiri, omwe amawotcha tchizi omwe amagwiritsidwa ntchito. Zakudya zoyengedwa zimawonjezera zizindikiritso za cholesterol "zoyipa", zomwe zimawononga thanzi lathunthu la amuna.

Kutengera ndi mawonekedwe a hypercholisterinemia ndi matenda ophatikizika, wazakudya amatha kusintha zakudya za tsiku ndi tsiku. Kuphatikiza apo, zowonjezera zothandizira pazamoyo zimalimbikitsidwa.

Kutalika kwa chithandizo ali ndi miyezi isanu ndi umodzi. Njira yabwino ndiyo kutsatira moyo wonse ku mfundo zoyambirira za kadyedwe koyenera komanso moyo wabwino.

Zakudya zophikira

Bean Brownie	Zosakaniza: - nyemba zofiira zophika (400 mg), - cocoa (kusungunuka 50 magalamu a nyemba za coconate wosenda m'madzi osamba, akhoza kulowetsedwa ndi 3 tbsp. supuni za ufa wa cocoa + 3 tbsp. Mafuta a coconut), - coconut flakes - 3 tbsp. . supuni - mapulo kapena Yerusalemu artichoke manyuchi (akhoza m'malo ndi uchi, madeti kapena wina wopezeka, wothandiza sweetener) - 2 tbsp. spoons. Kukonzekera: - kumenya nyemba ndi zotsekemera ndi chosakanizira mpaka yosalala, - onjezani cocoa, flake coconut ku misa, - kusakaniza, kupukuta m'tini, firiji kwa maola angapo.
Sipuni yophika ndi zokometsera	Pophika muyenera: - beets, - walnuts, - adyo, - zonona wowawasa wopanda mafuta kapena yogurt yama Greek. Beets yophika, yodzikola pa grater yamafuta. Onjezani mtedza wosenda, adyo, nyengo ndi yogati kapena mafuta a azitona. Saladi, tsabola, tsimikizirani mufiriji kwa maola angapo. Amathandizira ndi zouma mkate wopanda tirigu ndi msuzi wa zonona.
Saladi ya Chikuku	- Yophika nkhuku, - champignons, - letesi, - mpiru, - zitsamba, - mandimu, - mafuta. Bowa mphodza pa moto wochepa mpaka kuphika. Fillet yophika imadulidwa bwino, kusakanizidwa ndi bowa.Chotsani pamoto, ozizira. Sendani letesi ndi manja anu, sakanizani ndi fillet ndi bowa. Nyengo ndi chisakanizo cha mafuta a azitona ndi mandimu.
Saladi wathanzi	- Kusakaniza kwa letisi la romaine, letesi, arugula, - sesame mafuta, - tchizi chamafuta ochepa, - walnuts, - msuzi wa basamu. Tsitsani saladi ndi arugula ndi manja anu, onjezani tchizi chowoneka bwino, ma walnuts. Nyengo ndi mafuta a sesame, pamwamba ndi msuzi wa basamu.
Zikondamoyo za Coconut	- Madzi (200 ml), - almond, hazelnut kapena soya mkaka (200 ml), - nthochi yayikulu - 1 pc., - mpunga wa mpunga - 250 ml, - flakes a kokonati - 50 gr., - kuphika kwa ufa - 2 tsp. Phatikizani madzi ndi mkaka, onjezani nthochi, punch ndi ufa wosakanikira +, shavings, ufa wowotchera. Kuphika mu moto wowotchera osakhala ndodo popanda mafuta.
Nyemba zokhala ndi zitsamba ndi tomato	- Nyemba, - anyezi, - kaloti, - Bulgaria tsabola, - broccoli, - amadyera, - zonunkhira kulawa. Zilowerere nyemba usiku ndi koloko, wiritsani m'mawa mpaka wachifundo, nadzatsuka ndi madzi akumwa. Mwachangu anyezi, kaloti, broccoli, tsabola belu mu poto, kuwonjezera masamba a peeled. Masamba atakonzeka, onjezani nyemba, mchere ndi tsabola kuti mulawe. Paprika wosuta akhoza kuwonjezeredwa ndi mbale za nyemba. Finyani mbale yomalizira pamwamba ndi parsley.
Mbatata yokhala ndi bowa ndi maapulo	- Mbatata, - champignons, - anyezi wa Crimea, - apulo (makamaka wokoma komanso wowawasa), - msuzi wa soya, - tsabola wakuda, - masamba okometsera. Sambani mbatata ndikudula pakati komanso peel. Dulani maapulo ndi bowa mutizidutswa tating'ono, anyezi - m'mphete zochepa. Phatikizani zida zonse, nyengo ndi msuzi wa soya, zokometsera. Sinthani malaya ophikira, panga mabowo angapo kuti nthunzi ituluke. Kuphika mphindi 40-50 pa madigiri 190.

Zakudya zabwino kwambiri, komanso zamitundu mitundu ndizabwino kwambiri kuposa mankhwala osokoneza bongo komanso opaleshoni. Kuchiza ndi mapiritsi ndikosakhalitsa, kwachizindikiro, kumakhala ndi mndandanda wazotsatira zoyipa. Mankhwala othandizira pakudya limodzi ndi katundu wamagalimoto komanso kukana zizolowezi zoipa zitha kuchepetsa mlingo wa mankhwalawa, mpaka kuthetse kugwiritsa ntchito kwawo.

Zizindikiro

Kuti mudziwe kuchuluka kwa cholesterol yochuluka m'magazi, ndikofunikira kuyesedwa. Mbiri ya lipid ikuwonetsa kuchuluka kwa cholesterol yathunthu, LDL ndi HDL, triglycerides m'magazi.

Kuchokera pakuyesa magazi, mutha kuweruza kuchuluka kwa cholesterol "choyipa" (LDL) ndi "chabwino" (HDL). LDL imalimbikitsa kuyika kwa cholesterol plaque pamitsempha yamagazi, ndipo HDL imasamutsa zinthu zonga mafuta kuchokera ku selo imodzi kupita ku ina, imalimbitsa makoma amitsempha yamagazi.

Mlingo wambiri wa triglycerides zimatengera zaka za wodwalayo. Mndandanda wokwera wa triglyceride umawonetsa chiopsezo cha ischemia, myocardial infarction, matenda oopsa, atherosulinosis, kuphwanya kwamitsempha yamagazi muubongo ndi matenda ena akulu.

Mwa otsika kwambiri a triglycerides, munthu akhoza kuweruza mkhalidwe wa impso, minofu misa, ndi dongosolo lazakudya. Ndikofunikira kuyang'anira kuthamanga kwa magazi. Odwala omwe ali ndi matenda ashuga ayenera kuyang'anitsitsa cholesterol yawo kuti apewe zovuta.

Chithandizo chachikulu cha cholesterol yayikulu ndi chithandizo chamankhwala. Chithandizo chokwanira cha cholesterol yayikulu chimaphatikizapo maphunziro akuthupi. Kusisita kumakonza ziwiya za trophic.

Ngati ndi kotheka, ikani mankhwala omwe amathandiza kuti muchepetse mafuta m'thupi. Mankhwala amaphatikiza mankhwala a statins ndi fibrate gulu. Lecithin akulimbikitsidwa kutsitsa cholesterol.

Zakudya zamagulu

Ndi cholesterol yayikulu, tikulimbikitsidwa kuti muchepetse kugwiritsa ntchito zakudya zomwe zimakhala ndi mafuta a nyama. Izi zikuphatikiza:

nyama zamafuta
nsomba caviar (ofiira, akuda),
dzira yolk
chiwindi (nkhumba, nkhuku),
batala, masoseji,
zonona mkaka.

Kudya zakudya izi kumachulukitsa cholesterol yanu. Ndikulimbikitsidwa kuphatikiza zinthu zamasamba muzakudya:

mafuta a azitona, mapeyala amachepetsa LDL,
chinangwa imakhala ndi CHIKWANGWANI, chomwe chimalepheretsa kuyamwa kwa cholesterol m'matumbo,
Kugwiritsa ntchito mitengo ya fulakesi kumachepetsa LDL ndi 14%,
adyo amadziwika kuti amatha kuyeretsa magazi a cholesterol,
phwetekere, zipatso za mphesa, chivwende chimaphatikizapo lycopene, yomwe imatsitsa cholesterol yayikulu,
tincture wa walnuts achinyamata,
tiyi wobiriwira ndi chokoleti chakuda 70% kapena kupitilirapo kumakhala ndi ma flavonols ndi ma sterols, omwe amachepetsa cholesterol yapamwamba ndi 5%.

Kafukufuku awonetsa kuti kudya zakudya izi kumachepetsa cholesterol yoyipa, pomwe HDL imakhala yosasinthika.

Pali ubale wotsimikizika pakati pa cholesterol yapamwamba ndi matenda amtima. Kugwiritsa ntchito mankhwala osokoneza bongo a gulu la statin kumachepetsa mwayi wa mtima.

t Kuyenda kwa magazi mu minofu ya mtima, kumachepetsa kugunda kwa magazi, kusintha mitsempha ya mtima.

Mankhwalawa amachokera ku fibroic acid. Amathandizira kuchepetsa kuchuluka kwa triglycerides omwe amaphatikizidwa ndi VLDL, LDL. Sinthani kagayidwe kazakudya ndi michere ya lipid.

Chiwindi ndi lecithin 50%. Lecithin ili ndi ma phospholipids omwe akukhudzidwa ndi kusinthika kwa maselo. Lecithin amatulutsa michere m'thupi lonse. Mankhwala amatchulidwa ngati njira yothandizira komanso yochizira pambuyo pa stroke, ndi matenda a mtima, mitsempha yamagazi. Lecithin ndi wochokera kumera komanso nyama.

Zakudya za cholesterol yapamwamba mwa amuna: cholesterol chotsitsa mndandanda wa sabata limodzi ndi maphikidwe

M'magazi a amuna ndi akazi, cholesterol yambiri imawonjezera chiopsezo cha matenda a mtima, matenda ammimba, komanso stroke. Hafu yolimba ya anthu ali pachiwopsezo makamaka, chifukwa amakhala ndi moyo wocheperako kuposa momwe chilengedwe chimamasulira chifukwa cholipira zakudya zamafuta, mafuta osakira komanso mowa.

Ndi zakudya ziti zomwe zimakhala ndi cholesterol

Cholesterol okwera mwa amuna amawopseza ndi stroke, kugunda kwa mtima, atherosclerosis, kuthamanga kwa magazi, ziwiya zotsekeka. Chifukwa chake, ndikofunikira kuti muchepetse kufikira nthawi yabwino (nthawi yayitali 2.93-6.86 mmol / l). Zimathandizira pachakudya ichi cha cholesterol, momwe zimafunikira kuthetseratu "zinthu" zoyipa. Gome likuwonetsa wotchuka kwambiri pakati pa amuna:

Katundu Wogulitsa Cholesterol

Pali zinthu zotsitsa cholesterol. Amasunga mulingo wabwinobwino popanda kuukweza. Kugwiritsa ntchito zakudya zopatsa thanzi sikungangoletsa cholesterol, komanso kumapangitsa zakudya zanu kukhala zosiyanasiyana. Nthawi yomweyo, musaiwale kuti muyenera kukonda zokonda, kuphika, kuphika. Zakudya za cholesterol yambiri mwa amuna ziyenera kuphatikizapo zinthu zotsatirazi:

Zakudya za cholesterol

Zakudya ndi cholesterol, monga lamulo, sizipulumutsa ngati matendawa ayamba. Kuti muthane ndi matenda opatsirana, muyenera kuyang'aniridwa kwa nthawi yayitali kwa dokotala yemwe amamulembera, kuwonjezera pa zakudya zoyenera, kugwiritsa ntchito mitundu yambiri ya mavitamini ndi zowonjezera zakudya. Pofuna kuti muchepetse cholesterol ya munthu kwa zaka zambiri, ndibwino kudziwa nthawi yomweyo zomwe zingadyedwe ndi zomwe sizingathe.

Malangizo ndi mindandanda yazakudya za cholesterol yayikulu mwa amuna

Amuna akayamba kukhala ndi mavuto azaumoyo, nthawi zambiri amakhala ndi mavuto amitsempha yamagazi ndi mtima, zomwe zimapangidwa ndi kuthamanga kwa magazi, kupumira movutikira komanso kuwonda kwambiri. Mukamayesedwa, aliyense mwa odwalawa amatha kuzindikira kukhumudwitsa - kuwonjezereka kwa cholesterol.

Zambiri

Pomwe bamboyo ali pachimake paunyamata ndi ntchito, zochuluka cha cholesterol chopezeka kuchokera ku zakudya "zopanda thanzi" sizivulaza thanzi lake. Pazaka izi, thupi limatha kuwongolera chilichonse palokha, ndikukhalabe ndi cholesterol mosalekeza.

Koma ndi ukalamba wachilengedwe ndi kuvala Kusokonezeka kotsogola pamalamulo kumachitika, zinthu zimasokonekera chifukwa chokhala chete, zakudya zosayenera kapena zoperewera, komanso zizolowezi zoipa.

Zotsatira zake, mafuta a cholesterol amatsekera magazi, mawonekedwe a atherosulinotic, magazi amachepa ndipo maziko azonse azachipatala amachepa.

Mwamuna amatha kuchepetsa cholesterol yake ndi njira zingapo zovuta, zomwe zimaphatikizapo zakudya zoyenera, zomwe zimatsogolera Kutha kwamafuta ochulukirapo komanso kuchepa kwa matenda a lipid.

Pakusowa magetsi oyendetsa galimoto, kukana kumwa mowa ndi fodya komanso kuyeretsa pafupipafupi kwamitsempha yamagazi - kusintha kowonekera kumachitika. Kuti muchotse ziwiya, muyenera kutsatira zakudya zomwe zimapangidwira Kwa amuna, poganizira msinkhu ndi chikhalidwe.

M'badwo wa munthu	Mulingo wa cholesterol mmol / l.
30	3,56 – 6,55
40	3,76 – 6,98
50	4,09 – 7,17
60 ndi akulu	4,06 – 7,19

Zomwe zimayambitsa ngozi zomwe zimapangitsa kuti mafuta azikula m'magazi:

Kusuta
Amuna

Kuyenda kwakanthawi pang'ono ndi ma motor,

Kunenepa kwambiri.

Matenda oopsa

Matenda a mtima ndi mtima

Zaka zopitilira 40.

Mwa akazi, chikhalidwe cha cholesterol chimasiyana, ndipo sichichedwa kugwiritsidwa ntchito ndi atherosulinosis.

Zotheka ndi zofunika

Zakudya zamtunduwu zimatha kufotokozedwa lipid-kutsitsa kapena anticholesterol zakudya. Amawonetsedwa kwa odwala omwe samangokhala ndi vuto la mtima wamatumbo, komanso omwe ali pachiwopsezo chotenga angina pectoris, infarction ya myocardial, stroko ndi ischemia.

Gulu lowopsa limaphatikizapo amuna omwe ali ndi kuthamanga kwa magazi, mapaundi owonjezera, matenda ashuga, mitsempha ya varicose, cholowa chochepa komanso ukalamba. Cholesterol imakhazikikanso mokhazikika amene amayamba kusuta.

Koma kwa abambo athanzi kuyambira nthawi yakutha msinkhu popewa kupewa zinthu zina, ndibwino kutsatira malamulo azakudya zopatsa thanzi komanso zopatsa thanzi. Kafukufuku wambiri m'dera lino amatipangitsa kuti tilingalire:

Amuna omwe amaphatikiza zipatso ndi ndiwo zamasamba m'zakudya zawo sakhala pachiwopsezo cha ischemia ndipo samadwala matenda obwera chifukwa cha ubongo.
Anthu omwe amakonda kutsatira zakudya za ku Mediterranean ndipo nthawi yomweyo amawononga nthawi yambiri kuchita masewera olimbitsa thupi samadwala atherosulinosis ngakhale atakalamba.

Kuphatikizidwa kwa nsomba zam'madzi mu zakudya kumathandiza kuchepetsa chiopsezo cha ischemia ndi 30%.

Mndandanda wazinthu zololedwa ndi zakudya za cholesterol yayikulu mwa odwala:

Gwero lalikulu la mapuloteni pamenepa mu nsomba, osachepera 200 g patsiku, 150 g kanyumba tchizi ndi 150 g nyama yofiyira. Otentha, muyenera kukonda zakudya za nsomba ndi nkhuku yophika popanda kutumphuka. Nyama imadyedwa bwino kwambiri popanda zonunkhira.

Ndikofunikanso momwe nyamayi imaphikidwira: ndikofunika kuti idye yophika, yophika kapena yophika, yokhala ndi mbali yakudya masamba abwino kapena ongopyapyala. Kusankha kumeneku ndi chifukwa chakugaya bwino kwa zinthu zopangidwa ndi nyama.

Zakudya zimaphatikizapo kudya pafupipafupi zovuta za chakudya: buledi, tirigu, masamba, zipatso ndi pasitala, wopangidwa ndi tirigu wa durum. Zakudya zomanga thupi zomwe zimatengedwa ndimunthu patsiku limodzi zimayenera kupanga pafupifupi 55% ya zakudya zonse patsikulo. Pa avareji, pafupifupi makilogalamu 0.5 amapezeka kokha ndi chinangwa kapena ufa wa rye, ndipo simungawadye choposa 200 ga patsiku. Masamba okhala ndi zipatso ndi zipatso zambiri zimathandiza kuyeretsa vasculature wa poizoni wambiri, motero muyenera kudya 500-700 g patsiku. Gawo limodzi mwa magawo atatu a kulemera uku liyenera kudyedwa mwatsopano.
Shuga ndi mankhwala osayenera., koma ngati simungathe kukana, ndiye kuti mlingo wa tsiku ndi tsiku umangokhala 50 g, ndipo wodwala matenda a shuga - 2% yonse yazakudya za tsiku ndi tsiku.

Dzira la nkhuku ndikofunikira kuwira mpaka kuphika kwathunthu, koma kudya mapuloteni okha. Yolks adatsutsana, izi zimatha kukweza kwambiri mafuta m'thupi.

Zinthu zamkaka Amadyedwa mosamalitsa ndipo ndibwino kuphatikiza muzakudya osati mkaka wathunthu, koma zopatsa mkaka, ndi mndandanda wamafuta ochepa.

Muyenera kudya kasanu patsiku, koma magawo azikhala ochepa. Chakudya chamadzulo ndichofunikira ndi mbale zopepuka komanso osaposa 22.00. Amagona maola awiri itatha chakudya chomaliza. Ngati mukumva kusasangalala komanso kumva ludzu, mutha kumwa kapu yophika mkaka kapena kudya supuni zochepa za zipatso ndi saladi yamasamba.

Amuna onenepa kwambiri amalangizidwa kuti asatenge zakudya zopatsa mphamvu kwambiri pakudya kwawo: mafuta, zonunkhira, mbale zakusuta, maswiti ndi chakudya chofulumira.

Mndandanda wazakudya zomwe zoletsedwa kwa amuna pachakudya cha anticholesterol:

Soseji, soseji, ham, makatoni, ham, khosi losuta,
Mitundu yonse ya mafuta anyama, margarine ndi malo ake, mafuta anyama, mafuta, masamba oyengetsa,

Zakudya zilizonse zothamanga

Msuzi ndi mayonesi wopangidwa kunja kwa khitchini yakunyumba,

Zinthu zouma zomalizidwa, nkhanu, pizza,

Zaumbidwa munjira yamafuta nyama, nsomba ndi masamba,

Confectionery, kuphatikiza maswiti, ufa, ayisikilimu ndi maswiti a thonje,

Suzi wokoma, zakumwa zoledzeretsa komanso zakumwa zoledzeretsa zochepa.

Gulu la zinthu zomwe kugwiritsidwa ntchito ndizochepa (chololedwa mumndandanda kamodzi masabata awiri kapena atatu):

Zakudya zamafuta monga tsekwe, ana agalu, mwanawankhosa ndi nkhumba,
Shuga ndi molasses,

Caviar, shrimp ndi squid mbale,

Zinthu zamkaka zomwe zimakhala ndi mafuta ambiri: batala, zinthu zotengera kirimu wowawasa, tchizi.

Lolemba:

Chakudya cham'mawa choyambirira: zikondamoyo tchizi ndi msuzi watsopano,
Brunch: masamba kapena saladi wa zipatso,

Chakudya chamasana: kabichi amakhala ndi nkhuku ndi mpunga,

Chakudya chamasana: mkate wambiri, tirigu wopanda mafuta, maapulo obiriwira,

Chakudya chamadzulo: msuzi wotsika ndi mafuta ochepa wowawasa zonona.

Lachiwiri:

Chakudya cham'mawa choyambirira: saladi wa zipatso kapena masamba,
Mphesa: zipatso za mphesa,

Chakudya chamadzulo: bere la nkhuku yophika ndi mpunga,

Chakudya chamadzulo: tchizi chamafuta ochepa,

Chakudya chamadzulo: kanyumba tchizi casserole, wopanda shuga ndi zotsekemera zina.

Lachitatu:

Chakudya cham'mawa cham'mawa: mazira
Brunch: buledi wa tirigu wathunthu wopanikizana zipatso ndi saladi wamasamba,

Chakudya chamadzulo: msuzi wamasamba, saladi wokhala ndi tchizi komanso masamba,

Chakudya chamasana: granola kapena oatmeal, okolere ndi yogati yotsika mafuta ochepa,

Chakudya chamadzulo: nsomba zam'madzi zophika kapena zophika.

Lachinayi:

Chakudya cham'mawa choyambirira: phala ya tirigu ndi dzungu lopaka,
Brunch: mkaka wowiritsa wowotchera kapena yogurt yamafuta ochepa,

Chakudya chamadzulo: pilaf yokhala ndi nkhuku yoyera, masamba ophika ndi supu ya masamba,

Chakudya chamasana: nthochi

Chakudya chamadzulo: Masamba ophika kapena otentha.

Lachisanu:

Chakudya cham'mawa choyambirira: tchizi chamafuta pang'ono ndi zonona wowawasa, msuzi wofinya kumene,
Brunch: zipatso,

Chakudya chamasana: msuzi wamasamba, tchizi china, wowiritsa kapena woweta ng'ombe,

Chakudya chamadzulo: mazira ndi saladi wa masamba,

Chakudya chamadzulo: pasitala, tchizi ndi nyama yoyera ya nkhuku.

Loweruka ndi Lamlungu: mndandanda wazinthu zomwe zimapangidwa pazosankha zomwe zaperekedwa pamwambapa.

Zonsezi ziyenera kuphikidwa ndikugwiritsa ntchito mchere pang'ono, zokometsera, zonunkhira ndi zina zolimbitsa thupi. Zophika ndi nyama yophika Ndikofunika kugwiritsa ntchito madzi osasefa mosamala. Sizofunikira kuphika zakudya zazitali kuposa nthawi yodziwika mu Chinsinsi; izi zimathandiza kuwononga michere yonse.

Osagwiritsa ntchito zakudya zomwe zakhala zikumazizira kale, ndikofunika kuphika chilichonse chatsopano tsiku lililonse ndipo yang'anirani mosamalitsa malo osungirako. Mafuta a maolivi omwe amaundana kwambiri ndiwowoneka bwino chifukwa chokongoletsa, kutsatsa komanso kuvala masaladi.

Dziwani zambiri za njira zochepetsera cholesterol popanda kugwiritsa ntchito vidiyo:

Chinsinsi choyamba, muyenera kukhala nacho theka kapu ya katsabola, supuni yotsekemera ya grated Valerian muzu ndi 100 g uchi watsopano. Zosakaniza zonsezi zimaphatikizidwa bwino, zimaphatikizidwa ndi lita imodzi yamadzi otentha ndikuumirira kwa maola 24. Tincture womwe unayambitsidwa umasungidwa pansi pa firiji ndipo amatenga supuni imodzi katatu patsiku kwa theka la ola musanadye.

Chinsinsi chachiwiri chidzafunika magalasi awiri amafuta a maolivi abwino ndi zovala khumi za adyo watsopano.

Njira yophikira mafuta a adyo ndi yosavuta, ndipo mutha kuyigwiritsa ntchito ngati chovala chilichonse.

Muyenera kungoboola zovala za adyo, kuzidutsitsa pamabungwe osindikizira ndikuyika mafuta mu maolivi. Kenako tsimikizani kwa masiku asanu ndi awiri ndi mafuta omwe amatsitsa cholesterol okonzeka.

Amuna omwe amafuna kuti achepetse cholesterol yawo ayenera kutsatira zakudya ngati izi nthawi zonse. Koma ndikofunikanso kuwunika momwe kayendedwe kazinthu zamagetsi zimayendera ndikutuluka kwake. Zakudyazo ziyenera kukhala zosiyanasiyana, zapamwamba komanso zathanzi.

Chakudya cha anticholesterol chimapangidwa poganizira ma nuances onsewa komanso kukonzanso mosavomerezeka kwa zomwe wodwala azakudya atha kuwopseza bambo yemwe watsala pang'ono kukhudzidwa ndi mtima.

Zakudya za cholesterol yapamwamba mwa amuna: zakudya zokhala ndi cholesterol yambiri

Cholesterol okwera, okwera kwambiri mwa amuna sakhala matenda amodzi, ichi ndi chizindikiro cha thupi chomwe chimayimira mavuto mthupi lathunthu.

Thanzi la abambo limatengera kwathunthu momwe kungathekere kudziwa chomwe chimayambitsa cholesterol yayikulu.

Mlingo wa cholesterol wa munthu ukusintha pazifukwa zambiri, kuphatikiza zaka, chibadwa, komanso zakudya.

Tiyeni tiwonetsetse zomwe zimayambitsa "cholesterol yoyipa" m'magazi a munthu:

Matenda obadwa nawo.
Mavuto a impso.
Matenda a shuga.
Hepatitis yamitundu yonse.
Pancreatitis mu gawo lililonse.
Kunenepa kwambiri komanso madigiri onse onenepa kwambiri.
Mowa.
Zakudya zopanda pake.

Komabe, poyambira, tiyeni tiwone chizolowezi cha cholesterol kwa amuna azaka zosiyanasiyana kuti timvetsetse momwe angapangire chakudya.

M'badwo wa munthu	Mlingo wa cholesterol mwa amuna, mol / l
16-20	2.95-5.1
21-25	3.16-5.59
26-30	3.44-6.32
31-35	3.57-6.58
36-40	3.78-6.99
41-45	3.91-6.94
46-50	4.09-7.15
51-55	4.09-7.17
56-60	4.04-7.15
61-65	4.09-7.10
66-70	3.73-6.86

Zakudya zamagulu onse

Timalongosola kuti cholesterol yapamwamba ya amuna imakhala yodziwika bwino ndi kufalikira kwamphamvu kwa atherosulinosis.

Chifukwa chake, maziko a menyu azikhala kupatula kwa zinthu zomwe zimathandizira kukulitsa kwa atherosulinosis.

Chifukwa chake, ndiz zakudya ziti zomwe zimawonjezera cholesterol yamagazi:

Mitundu yonse yamnyama yamafuta.
Zotupa zonse, makamaka chiwindi, mapapu ndi ubongo.
Soseji, zinthu zosuta, zinthu zamzitini.
Mafuta mitundu ya nkhuku, bakha, tsekwe.
Mazira a nkhuku, makamaka ochulukirapo.
Zopangira mafuta amkaka kwambiri.
Mtheradi zakudya zonse zachangu ndi malingaliro.

Mowa ndi zakumwa zina zakudya

Chosangalatsa ndichakuti mowa wochepa umalimbikitsidwa chifukwa cha cholesterol yayikulu. Zowona, muyenera kudziwa kuchuluka kwake, ndipo:

Mpaka 60 ml ya zakumwa zoledzeretsa, vodka, cognac, rum.
Mpaka 200 ml ya vinyo wofiira wouma patsiku.
Mpaka 200 ml ya mowa.

Kupitilira apo, pali zakumwa zopanda mowa, zomwe abambo nawonso amachita. Chifukwa, mwachitsanzo, pakukana khofi ndizotheka kuchepetsa cholesterol ndi 17%.

Ngati mumamwa tiyi wobiriwira, chakumwa ichi chimakulitsa kuchuluka kwa mafuta m'thupi, omwe ndi ofunikira kwambiri m'thupi lathu.

Kuphatikiza apo, zakudya za anticholesterol zimakhala ndi timadziti (zachilengedwe) ndi madzi achilengedwe achilengedwe.

Zakudya zomwe mungadye ndi cholesterol yayikulu

Pakudya ndi cholesterol yambiri mwa amuna, amakonda kupatsidwa masamba ndi zipatso. Ngati zakudya zamasamba sizingatheke, phatikizani monga chimanga, mafuta amkaka ochepa, zakudya zopanda mafuta ndi nsomba menyu. Zakudya zopanda mafuta a cholesterol ziyenera kukhala ndi mtedza (ma almond, ma walnuts), mafuta a masamba (ma linseed, maolivi), komanso kuchokera ku zotsekemera - popsicles kapena jelly wopanda shuga.

Zomwe zimawonjezera komanso kuchuluka kwa cholesterol mwa amuna

Monga kuyesedwa ndi kuyesa kwamwazi wamagazi, kuchuluka kwa lipoproteins otsika kwambiri m'magazi kumawonjezeka thupi likamakula. Mtengo wapakati ndi 5.2 mmol / L. Ngati izi zakwaniritsidwa, ndi nthawi yoganiza zakonzanso zakudyazo, ndipo kuwonjezereka kwa magawo angapo ndi mwayi wopeza mankhwala.

Mpaka zaka 30, mfundo zoterezi mwa amuna sizowopsa, popeza kuchuluka kwa metabolic ndiwokwera kwambiri. Koma pambuyo pake, kutha kwa cholesterol kumachuluka ndipo kumayamba kukhazikika pazitseko zamitsempha yamagazi. Amayi a m'badwo uno amatetezedwa ndi momwe mahomoni amayambira, momwe estrogens imakhalira, koma pakati pagonana olimba, pafupipafupi zochitika za stroko komanso mtima zimakulirakulira.

Chifukwa chiyani amuna pambuyo pa 30 amakhudzidwa ndi zotsatira zoyipa za cholesterol? Zina mwazomwe zimayambitsa ndizobadwa mwathupi, kusabereka ndi kudya kwambiri, zolakwika za endocrine. Zofunikira "zachimuna" zimaphatikizapo:

Zakudya zopatsa mphamvu kwambiri, zophatikiza mafuta ndi chakudya chamagulu omwera, komanso zakudya zopanda thanzi. Amakhulupirira kuti bambo ayenera kudya kwambiri komanso mwamphamvu, ndipo moyo wamasiku ano umathandizanso kuti anthu azigwiritsa ntchito zakudya mwachangu, mafuta ambiri, komanso zakudya zosavomerezeka.
Kukhalapo kwa zizolowezi zomwe zimakhudza kugwira ntchito kwa mtima wama mtima, monga kusuta fodya komanso kumwa.
Kupsinjika kwakanthawi Izi zimasokoneza thanzi la azimayi, koma kusiyana mumalingaliro amtundu wa amuna ndi akazi kumalola amayi kuti nthawi zina "kumasula nkhawa", pomwe theka lamphamvu laumunthu limadziunjikira zolakwika.

Chifukwa chake, abambo, kuyambira ali ndi zaka 30, amalangizidwa kuti asapewe mayeso azachipatala ndipo nthawi zonse aziwonetsetsa kuti ali ndi cholesterol. Kupatuka kwakung'ono kumathandizira kusintha zakudya zoyenera ndi mafuta ambiri a cholesterol mwa amuna ndi kukana zakudya zina zomwe zimakhala zowopsa. Mu milandu yayikulu kwambiri, chithandizo cha mankhwala chimasonyezedwa.

Mfundo zaumoyo

Mantha kuti muyenera kudya osawoneka bwino komanso opanda pake sikuyenera. M'malo mwake, kusinthika kwa chakudya chopatsa thanzi sikutanthauza kukanidwa kwa chakudya chokoma, muyenera kungochepetsa pang'ono zopezeka menyu ndikuwunikira chakudya:

Pangani maziko a zakudyazo (pafupifupi 60% ya zokwanira) chakudya chambiri - chimanga, nyemba, masamba ndi zipatso. Chifukwa cha pectin, fiber ndi glycogen, zimathandizira kuti pakhalenso cholesterol osati shuga, komanso shuga, komanso kuchepetsa chiopsezo cha kunenepa kwambiri.
Kanani nyama yamafuta m'malo mokomera zakudya. Ndiye kuti, m'malo mwa nkhumba kapena bakha, idyani nyama ya kalulu wonenepa kwambiri ndi nkhuku. Kugwiritsa ntchito nsomba sikucheperako, chifukwa mafuta omwe ali momwemo samapangidwira, zomwe zimathandizira kuphatikizika kwa HDL ("wabwino" cholesterol).
Idyani mkate wocheperako, mumakonda kuphika ndi kuwonjezera kwa chinangwa, komanso rye dzulo. Zakudya zomwe zimakhudzidwa tsiku lililonse ndi 200 magalamu.
Chepetsani kuchuluka kwa shuga ndi mchere m'zakudya. Zakudya zamchere ziyenera kukhala nthawi yomweyo musanazigwiritse ntchito komanso moyenera (mpaka 3 g patsiku), ndipo m'malo mwa shuga osagwiritsa ntchito shuga osavomerezeka.
Chakudya chokhala ndi cholesterol yambiri mwa amuna chimaphatikizapo zakudya zapadera. Chakudya chizikhala chama 5, komanso nthawi yopitilira maola atatu pakati pawo, ndipo magawo azikhala ochepa.
Njira yophikirayi ilinso yofunika. Kusoka, kuwira kapena kuphika kumakonda, koma muyenera kuyanika zakudya pang'ono momwe mungathere.

Ma fani a khofi, mowa wamphamvu, tiyi komanso tiyi wakuda wabwino ataya zakumwa izi mokomera timadziti, ma compotes ndi zakumwa zamphepo. Koma mowa sutsutsana, komanso mosemphanitsa - umathandiza. Komabe, ziyenera kukumbukiridwa kuti mlingo waukulu wa tsiku ndi tsiku ndi 0,5 l, ndipo moyenera pawokha umayenera kukhala watsopano komanso wachilengedwe (zomwe sizokhala ndi zowonjezera zamankhwala, zosungirako, shuga ndi zina zowopsa).

Mndandanda wazomwe simungadye ndi cholesterol yayikulu

Zogulitsa zina zomwe zimakhala ndi chiopsezo chokulira kwa atherosulinosis ziyenera kusiyidwa kwathunthu. "Zogwirizira" zomwe zili mu cholesterol ndi zinthu zomwe zimapangitsa kuphatikizika kwake mthupi ndi izi:

nyama yamafuta ndi nkhuku - ng'ombe, nkhumba, bakha,
offal - chiwindi, ubongo, impso,
tchizi, batala, mafuta ena amkaka opezeka kwambiri,
margarine, mafuta a nyama, mafuta anyama,
nyama zakumwa, soseji ndi zinthu zam'chitini,
maswiti, makeke, makeke,
zakumwa zoledzeretsa, ndimu, tiyi wamphamvu ndi khofi.

Ndikofunikira kupatula zomwe zalembedwazo kuchokera kuzakudya kwa miyezi isanu ndi itatu ngati mulingo wa cholesterol m'magazi upitilira zomwe zili zofunikira.

Zoyenera kukhalapo pamenyu

Chikhazikitso cha zakudyazo ndi zinthu zochepetsera cholesterol yamagazi mwa amuna, yomwe imatsuka thupi la LDL yowonjezera. Mndandandandawo ukuphatikizapo:

mankhwala othandizira kutentha ndi masamba abwino, zipatso,
mbewu monga chimanga, mkate, nyemba,
nsomba zam'madzi zokhala ndi mafuta ochulukirapo a polyunsaturated acid acid,
azungu ngati mazira
mafuta a masamba
soya ndi bowa,
mkaka ndi mkaka wowawasa wokhala ndi mafuta ochepa.
tiyi wobiriwira, zakumwa za zipatso, ma compotes, timadzi tokhathamira tatsopano kuchokera ku zipatso ndi ndiwo zamasamba.

Ndikofunika kuwonjezera adyo ndi zonunkhira zina (monga turmeric) ku chakudya chanu. Mutha kuphatikiza pasitala, mazira a mazira, nyama yopendekera, koma zochepa pamenyu.

Zakudya

Ngati zikukuvutani kusankha ndikuphika, mutha kugwiritsa ntchito zosankha zingapo pansipa zisanu zilizonse. Pazakudya za sabata iliyonse zokhala ndi cholesterol yambiri mwa amuna pambuyo pa zaka 50, mutha kuphatikiza mbale zambiri zopatsa thanzi komanso zosiyanasiyana.

Chakudya cham'mawa choyamba

mbewu monga mkaka kapena madzi (kupatula semolina),
kanyumba tchizi kapena koloko,
zoseweretsa
omele proteinamu,
kefir ndi granola
kusakaniza mtedza ndi mbewu ndi zipatso zouma.

Monga zakumwa, ginger wodula bwino kapena tiyi wobiriwira ndi woyenera, yemwe amapatsa mphamvu mphamvu ndikuyambitsa njira za metabolic.

Chakudya cham'mawa chachiwiri

masamba saladi ndi batala,
saladi wa zipatso ndi uchi,
sangweji yamchenga wamnofu, tchizi wopanda mafuta ndi masamba,
zakumwa zamkaka,
mtedza kapena mbewu
zipatso kapena ndiwo zamasamba zamasamba.

Chakudyachi chikuyenera kukhala choyambirira (supu zamasamba kapena nyama, msuzi wa nsomba) ndi mbale yachiwiri. Kuphatikiza apo, ngati pali nyama kapena nsomba mu msuzi, ndikofunikira kuti muzitsuka popanda iwo kachiwiri, mukuyang'ana pazinthu zina kuti muchepetse cholesterol yamagazi mwa amuna.

msuzi kapena kabichi msuzi wokhala ndi nyama yokonda,
msuzi wa nkhuku
khutu
msuzi wa bowa
masamba osenda
nsomba yophika kapena nyama,
masamba osangalatsa
mbatata zosenda
pasitala
masamba saladi.

Zakudya izi zimathandiza kuthana ndi njala pakati pa nkhomaliro ndi chakudya chamadzulo, makamaka ngati zakudya zamapuloteni zimaperekedwa.

nyama kapena nsomba zomata,
omelet kuchokera mazira athunthu kapena mapuloteni,
zodulira,
kanyumba tchizi,
mkaka, kefir.

Chakudya chomaliza chapanthawi yake chizikhala pafupifupi maola awiri asanagone. Ngati mutatha kudya chakudya chamadzulo mumatha kumva njala, mutha kumwa kapu ya yogati kapena kefir.

nsomba yophika kapena nyama yodzola dzinthu,
nyama kapena nsomba yophika (yophika) ndi masamba,
casseroles a masamba awo ndi tchizi kapena kanyumba tchizi wokhala ndi zipatso,
nkhuku ndi saladi.

Ndi zakudya zoterezi, kusintha kooneka nthawi zambiri kumachitika pakangotha miyezi iwiri, ndipo pambuyo poti mawonekedwe a lipoprotein m'magazi abwereranso mwakale. Ngati mumatsatira zakudya zomwe zimakonzedwa pafupipafupi ndikuziphatikiza ndi zolimbitsa thupi zolimbitsa thupi, ndiye kuti mwayi wokhala ndi atherosulinosis umachepetsedwa nthawi zambiri.

Kodi mungatani kuti muchepetse cholesterol yoyipa?

Asayansi apeza mankhwala achilengedwe omwe amalimbana ndi cholesterol yoyipa. Mankhwala ali ndi 100% bioavailability komanso chokwanira.

"HOLE STOP" imakhudzanso kagayidwe ka lipid m'maselo a chiwindi, amaletsa mapangidwe a lipoproteins otsika.

cholesterol yoyipa, imawonjezera kapangidwe kachulukidwe kachulukidwe ka lipoproteins, ndi galimoto yoperekera mavitamini ndi magawo a bioactive.

Zinthu zitatu zathanzi:

Amaranth tsamba madzi, odana ndi yotupa ndi immunostimulating wothandizila
Madzi a Blueberry, msuzi wa Blueberry amatsitsa cholesterol yamagazi
Mafuta amwala, chifukwa cha calcium yake yambiri, amathandiza kutsitsa cholesterol yoyipa m'magazi

pa zabwino zazikulu zikuphatikiza:

Ambulansi, mankhwalawa amayamba kuchita kuyambira pachiyambi pomwe
Kuchita moyenera popanda mavuto. Mankhwala ali ndi 100% bioavailability komanso chokwanira
Chochita ndi hypoallergenic. Mosiyana ndi maantibayotiki ambiri ndi ma analogu ena
Kuchira kwathunthu. Munthawi yochepa kwambiri imachepetsa thupi ndikumachepetsa cholesterol

Kuti timvetsetse bwino momwe chidachi chilili, timapereka malingaliro kuchokera kwa omwe akuyamba kale.

Raisa Voronezh - Sindinayambe ndadwala kwambiri. Kuchita yoga, i.e. Ndimakonda masewera. Koma modabwitsa, ndinali nditakweza cholesterol. Ndimakana kumwa mankhwala mwamphamvu, choncho ndidakulitsa masewera olimbitsa thupi ndikuyamba "HOLE STOP". Tsopano cholesterol mulingo wabwinobwino. Zikomo chifukwa chida ichi!

Artyom, Krasnodar - Adapeza cholesterol yoyipa. Sindinatanthauze kufunikira kwa izi. Koma ndikamachita masewera olimbitsa thupi, miyendo yanga inkayamba kuwawa. Ndinapita kwa dotolo, adandiuza "HOLE STOP". Tsopano miyendo sikupweteka ndipo cholesterol ndiyabwinobwino.

Maria, Moscow - Madokotala ananena kuti ndili ndi cholesterol yotsika, chifukwa choti sindimadwala chifukwa chodzaza komanso ndimakhala ndi moyo wathanzi. Zotsatira zake, adalembetsa "HOLE STOP". Cholesterol yabwerera mwakale.

Mutha kugula HOLE STOP pa tsamba lovomerezeka pa kuchotsera.

ZOFUNIKIRA KUDZIWA! CHOLESTEROL yoipa mu 89% yamilandu imakhala choyambitsa matenda amtima ndi ma stroketi! Awiri mwa atatu mwa odwala amafa zaka 5 zoyambirira za matenda! Momwe mungapiririre ndi cholesterol ndikukhala ndi moyo mpaka zaka 50 ...

Gulani chida 1 kuti muchotse cholesterol yoyipa kwa m'badwo uliwonse! KUYENDA kwa zotsatira!

Zakudya za cholesterol yayikulu mwa amuna: menyu sabata limodzi

Kuchuluka kwa cholesterol ya magazi kumapezeka mwa amuna opitilira zaka 20, ndi zaka, ngozi zimawonjezeka.

Pali zifukwa zambiri, koma chachikulu chomwe chimawonjezera cholesterol sichakudya choyenera.

Pachifukwa ichi, ndikofunikira kutsatira zakudya, ndikupanga zakudya zomwe zimatsitsa cholesterol, zomwe zimabweretsa mkhalidwe wabwinobwino.

Zakudya za cholesterol zapamwamba

Zosankha sabata

Tsiku loyamba 1

· Buckwheat phala okole ndi masamba mafuta - 200 magalamu. Kuphika pamadzi. Teya ndi shuga pang'ono - 1 chikho. · Wouma wopanda mkate - mkate.

Chakudya cham'mawa chachiwiri (pambuyo pa mphindi 60-90):

· Masamba kapena saladi wa zipatso - 150 gm. Gwiritsani ntchito mafuta amasamba pakukula.

· Masamba msuzi puree - 250 magalamu. · Yophika nkhuku ndi phala la mpunga - 200 magalamu. Itha kusintha m'malo ndi kabichi masikono (mpunga ndi kudzazitsa nkhuku). · Gawo laling'ono la masamba saladi. · Mkaka ndi mafuta ochepa - 1 chikho. · Mkate ndi nyemba - 2 magawo.

· Zipatso zilizonse - chidutswa chimodzi.

· Wophika msuzi wokazinga kirimu wowawasa wokhala ndi mafuta ochepa - 250 magalamu. Teya mkaka kapena shuga - 1 chikho. · Rye mkate - 1 kagawo.

Maola awiri mutatha kudya:

· Kefir kapena mkaka wowonda - 1 chikho.

Tsiku lachiwiri

· Kanyumba tchizi casserole ndi zipatso - 200 magalamu. Mwatsopano kufinya madzi apulo - 1 chikho. · Nthambi mkate - 1 kagawo.

Chakudya cham'mawa chachiwiri (pambuyo pa mphindi 60-90):

· Mphesa kapena makangaza - 1 chidutswa.

· Msuzi wamasamba ndi pang'ono wowawasa kirimu - 250 magalamu. · Yophika nkhuku pachifuwa ndi ngale ya barele yophika mafuta masamba - 200 magalamu. · Masamba a masamba ndi mafuta a kanjedza (amatha kusinthidwa ndi maolivi) - 150 g. Tiyi mkaka - 1 chikho. · Mkate ndi nyemba - 2 magawo.

· Mafuta opanda ma curd misa - 150 magalamu. Analimbikitsa kuti azisakaniza ndi zipatso.

· Wophika msuzi ndi nkhuku - 250 magalamu. · Mpunga wa brown wophika ndi masamba ndi nsomba -200 magalamu. Teya yopanda zotsekemera ndi mkaka - 1 chikho. · Mkate kuchokera ku ufa woonda - magawo awiri.

Maola awiri mutatha kudya:

Yogati yopanda mafuta - 1 chikho.

Tsiku lachitatu

· Yophika nyemba - 200 magalamu. · Wonse tirigu mkate kufalitsa ndi kupanikizana - 1 kagawo. · Wochepa mafuta mkaka - 1 chikho.

Chakudya cham'mawa chachiwiri (pambuyo pa mphindi 60-90):

· Zipatso zatsopano - 1 galasi.

· Pea msuzi puree ndi nkhuku - 250 magalamu. · Oatmeal ndi kuphatikiza tondochere yopanga tokha - 200 magalamu. · Saladi ndi zam'madzi, zokometsera ndi mgwalangwa kapena mafuta azitona - 150 magalamu. · Mkate - 2 magawo. Teya ndi shuga kapena mkaka - 1 chikho.

· Wopanda zipatso saladi wokometsedwa ndi mafuta a kanjedza - 150 g.

· Yophika nyama (musagwiritse ntchito magiredi amafuta) ndi mbatata yosenda - 200 magalamu. · Masamba saladi ndi masamba mafuta - 150 g. · Mkate - 1 gawo. · Skim mkaka - 1 chikho.

Maola awiri mutatha kudya:

Kefir - 1 galasi.

Tsiku 4

· Buckwheat phala ndi masamba mafuta, yophika m'madzi - 200 magalamu. · Yophika apulo - 3 zidutswa. · Mkate wowaza ndi phala - 1 chidutswa. Tiyi ndi shuga - 1 chikho.

Chakudya cham'mawa chachiwiri (pambuyo pa mphindi 60-90):

· Zipatso odzola - 150 magalamu.

· Yophika nkhuku ndi ochita kupanga - 250 magalamu.

· Mpunga casserole - 200 magalamu.

· Rye mkate - 2 magawo. Tiyi mkaka - 1 chikho.

· Oatmeal cookies - 3-5 zidutswa. Kefir - 1 galasi.

· Turkey Steak - 200 magalamu. · Masamba saladi - 150 magalamu. · Mkate - 1 gawo. · Skim mkaka - 1 chikho.

Maola awiri mutatha kudya:

· Yopanga tokha yogathi yokhala ndi mafuta ochepa - 200 magalamu.

Tsiku nambala 5

· Tizilomboti, topaka ndi woonda wosanjikiza uchi - 2 zidutswa. · Zipatso saladi - 150 g. · Masamba makangaza - 1 chikho.

Chakudya cham'mawa chachiwiri (pambuyo pa mphindi 60-90):

· Kanyumba tchizi, ndimafuta ochepa, osakanizidwa ndi kirimu wowawasa - 150 magalamu.

· Wophika masamba ndi ng'ombe - 250 g. · Mpunga wophika wokometsedwa ndi mafuta a masamba - 200 magalamu. · Masamba saladi ndi mafuta - 150 g. Kuphatikiza zipatso zatsopano - 1 chikho. · Rye mkate - 2 magawo.

· Yophika chimanga - 150 magalamu.

Nyemba zophikidwa ndi nsomba - 200 magalamu. · Idzani ndi nyemba - 1 gawo. · Green tiyi ndi shuga - 1 chikho.

Maola awiri mutatha kudya:

· Madzi achilengedwe - 1 chikho.

Tsiku nambala 6

Chakudya cham'mawa choyamba: · Oatmeal yophika m'madzi - 150 magalamu. · Yophika maapulo - 100 magalamu. · Zoseweretsa, yokutidwa ndi pang'ono wosanjikiza zipatso kupanikizana - 1 chidutswa. · Madzi achilengedwe - 1 chikho.

Chakudya cham'mawa chachiwiri (pambuyo pa mphindi 60-90):

· Ma waya kapena ma cookie - 3 zidutswa. · Mkaka - 1 chikho.

· Mbatata msuzi ndi nkhuku - 250 magalamu. · Yophika nyemba ndi masamba - 200 g. · Masamba saladi - 150 magalamu. · Rye mkate - 2 magawo. Teya mkaka kapena shuga - 1 chikho.

· Phwetekere kapena kapu imodzi ya phwetekere.

· Barele phala ndi nyama yophika - 200 magalamu. · Mtengo uliwonse - chidutswa chimodzi. · Chakudya cha simenti - gawo 1. Tiyi - 1 chikho.

Maola awiri mutatha kudya

Kefir - 1 galasi.

Tsiku 7

· Buckwheat phala yophika m'madzi - 200 magalamu. · Zipatso saladi - 150 g. · Tizilombo yokutidwa ndi wowawasa kupanikizana - chidutswa. · Green tiyi - 1 chikho.

Chakudya cham'mawa chachiwiri (pambuyo pa mphindi 60-90):

· Seaweed saladi - 150 magalamu.

Msuzi wa nkhuku - 250 magalamu. · Mpunga ndi masamba ophika - 200 magalamu. · Zakudya za nsomba - 150 magalamu. Tiyi - 1 chikho. · Mkate ndi chinangwa - 2 magawo.

· Zakudya zipatso saladi - 150 g.

· Yophika mbatata wokazinga mafuta masamba - 200 g. · Yophika nsomba - 100 magalamu. · Rye mkate - 1 kagawo. · Madzi achilengedwe - 1 chikho.

Maola awiri mutatha kudya:

· Skim mkaka - 1 chikho.

Mfundo Zabwino

Zakudya za cholesterol yapamwamba mwa amuna ziziphatikiza malamulo angapo omwe amayenera kutsatiridwa.

Mndandanda wazakudya zomwe muyenera kuphatikiza muzakudya zanu

· Ndikulimbikitsidwa kusankha nyama yopanda mafuta, popanda kusowa kwamafuta. · Chakudya chankhuku sichikhala chopanda khungu. · Ndikofunika kukana nyama, kusankha nsomba kapena nkhuku, kapena kuchepetsa magawo ochepa. Muyenera kudya zamasamba ndi zipatso zambiri momwe mungathere. Povala saladi, gwiritsani ntchito masamba kapena mafuta a kanjedza. · Mbewu za chimanga ndizothandiza kwambiri. · Mitundu yonse ya mtedza uyenera kuphatikizidwa ndi zakudya. · Zinthu zamkaka zomwe zimakhala ndi mafuta ochepa kapena opanda mafuta. · Dzira yolk singathenso kuchulukitsidwa katatu pakatha masiku asanu ndi awiri alionse. Kuchuluka kwa mapuloteni amadyidwa kulibe kanthu. · Zothandiza kwambiri zam'madzi. Pa zakumwa zotentha zomwe muyenera kusankha tiyi.

Zinthu zomwe zimapewedwa bwino

· Soseji zamtundu uliwonse.· Wosuta ndi zonunkhira mbale. · Mchere nsomba. · Zakudya Zachangu. Chips · Confectionery iyenera kudyedwa pang'ono. · Ndikofunika kukana ayisikilimu konse. · Batala. Mayonesi · Zakumwa zoledzeretsa siziyenera kuphatikizidwanso, kupatula vinyo wofiira. · Ndikofunika kukana khofi.

Zofunika:Ndikofunikira kudya pa nthawi, makamaka osapatuka pokhazikika, osachepera 5 pa tsiku.

Malangizo okuthandizani kusankha zakudya kuti muchepetse cholesterol

Musanayambe kadyedwe kokhala ndi mafuta m'thupi ambiri, omwe angathandize kuti muchepetse mafuta m'thupi, ndikofunikira kudutsa ziyeso zotchulidwa ndi katswiri. Kenako, funsani dokotala, chifukwa

ambiri amadana ndi mitundu ina ya zinthu kapena matenda enaake omwe samaloledwa kudya.

Zakudya za anti-cholesterol ndizothandiza pa matenda amtima wama mtima, zimathandizira kuchepetsa thupi.

Zofunika:Pofuna kusintha cholesterol, pamafunika kuwongolera michere yomwe imalowa m'thupi ndi chakudya. Mwamuna akamawononga mphamvu masana, michere yambiri imayenera kulowa m'thupi.

Zifukwa Zomwe Cholesterol Amuna Amera

Thupi lamphongo lili pachiwopsezo chochuluka cha cholesterol mwa omwe amasuta omwe amamwa mowa ndi chakudya chomwe chimavulaza thupi lonse. Zinthu izi zimathandizanso kukulitsa matenda a mtima.

Pafupipafupi, kuchuluka kwambiri kwa cholesterol kumapezeka mwa amuna omwe ali ndi matenda: matenda ashuga, kapamba ndi impso, komanso chibadwa chamunthu.

Kukhalapo kwa cholesterol yowonjezera kumakhala ndi vuto pamafuta, zomwe zimapangitsa kuwoneka kambiri.

Amuna ndi akazi a cholesterol achilengedwe amasiyana. Cholesterol chachimuna chachilengedwe chimakhala pakati pa 1.5 mmol / L, ndipo zoposa 2.1 mmol / L zimawerengedwa kuti ndi zoyipa. Ngati bambo ali ndi matenda okhudzana ndi mtima, ndiye kuti sayenera kupitirira 2,5 mmol / l, apo ayi, kuonjezera kungayambike.

Ngati jini yomwe imayambitsa kusinthana kwa ma alcohols iwonongeka m'modzi mwa makolo, ndiye kuti chiopsezo cha hypercholesterolemia chimachulukitsidwa. Pachifukwa ichi, abambo omwe amagwera pachiwopsezo amafunika kupereka magazi kwa cholesterol kamodzi pachaka. Nthawi zonse mumakayezetsa kuchipatala ndikuyang'anira zakudya zanu mosamala.

Wolemba: Anaid Offline Zikomo kwambiri! Zakudya zabwino za ana amuna!

Mackerel mu msuzi wa phwetekere

- mackerel, - anyezi, - kaloti,

Zakudya skewing wa Turkey

- Turkey, - msuzi wa soya, - tsabola belu,

Zakudya za Applesauce Marshmallows

- apulosi, - azungu azira, - uchi,

Seab yophika mkate

- nsomba zam'nyanja, - anyezi wobiriwira, - parsley, - cilantro,

Zomwe zimapatsa thanzi kwa cholesterol yam'magazi mwa amuna

Mwa amuna, chiopsezo cha cholesterol chowonjezereka chimatha zaka 30. Choyambitsa kwambiri ndikusowa kwa zakudya m'thupi. Chifukwa chake, kudya komwe kumakhala ndi cholesterol yokwanira mwa amuna ndi njira yoyenera komanso yothandiza kwambiri yolimbikitsira kagayidwe ka lipid ndikuthandizira kuchotsa zinthu zovulaza m'thupi.

Zomwe zimayambitsa cholesterol kuchuluka

Ndi kwachilengedwenso kukalamba kwa machitidwe othandizira ndi ziwalo, zosokoneza mu kagayidwe kachakudya zimachitika, zochita za metabolic zimachepa. Vutoli likukulirakulira ndi kukhalapo kwa zinthu zoyipa zomwe zimapangitsa kuti chiwopsezo chowonjezereka cha cholesterol m'magazi:

kuvutitsidwa kwa zakudya zamafuta, zakudya zopakidwa, zakudya zamzitini,
kusowa kwa mayendedwe
onenepa kwambiri
malo osakhazikika,
Matenda a chiwindi, impso, chithokomiro.

Zotsatira zake, zolembera za cholesterol zimayamba kukhazikika pamakoma amkati mwazotengera ndikuchepetsa lumen wawo. Izi zimachepetsa kuyenda kwa magazi, zimachepetsa magaziwo kupita ziwalo.M'tsogolomu, popanda njira iliyonse, matenda owopsa a ziwalo zamkati amayamba:

Atherosulinosis Kuwonongeka kwamitsempha yamagetsi, kukulira motsutsana ndi maziko a kulephera kwa lipid ndi metabolism yamafuta. Zimafotokozedwa pakupanga kwamphamvu cholesterol kukula mkati mwa mitsempha. Mapangidwe a atherosulinotic amachepetsa lumen ya ziwiya, zomwe zimabweretsa kukula kwa matenda oopsa, angina pectoris.
Matenda a mtima. Kuwonongeka kwa myocardium (minofu ya mtima) komwe kumachitika chifukwa chosowa magazi. Imatha kudziwoneka yowopsa (yamphamvu yamtima) komanso yodwala (kulephera kwa mtima).
Myocardial infaration. Ndi imodzi mwazachipatala za IHD. Amadziwika ndi kuphulika kwa zolembera zamtundu wa atherosselotic, osakhalitsa kapena kuperewera kwa magazi mpaka mtima komanso kukula kwa necrosis ya malo opatsirana myocardial. Mkhalidwe wowopsa kwambiri.
Stroko Amayamba chifukwa cha kufalikira kwa ziwiya zamadzimadzi zokhala ndi zolembera za atherosrance. Ndikusowa kwambiri magazi m'magazi, kuwonongeka kwa ubongo kumapitirirabe.

Chizolowezi cha cholesterol kwa amuna

Cholesterol ndi gulu lophatikizana lomwe limapangidwa ndi mitundu yambiri ya lipoproteins: tinthu tating'onoting'ono tambiri komanso taukali, triglycerides. Kuwonjezeka kwa otsika osachulukitsa lipids ndi triglycerides ndizowopsa kwa atherogenic.

Magawo a cholesterol amasiyanasiyana ndi zaka. Izi zimachitika chifukwa cha kusintha kwa ma hormone kumachitika motsutsana ndi kukalamba kwa thupi.

M'badwo	O	HDL	LDL
30-40	3.57-6.99	0.72-2.12

Zakudya za cholesterol yapamwamba mwa amuna: menyu, zakudya za anti-cholesterol za amuna

Cholesterol ndi chinthu chofunikira kuchokera ku gulu lamafuta, lomwe limakhala mthupi lathu. Popanda icho, moyo wabwinobwino ndiosatheka. Cholesterol ndiwotsogolera mahomoni ogonana ndi mamolekyulu ena ofunikira.

Koma zimachitika kuti cholesterol imakhala yochuluka kwambiri. Izi makamaka chifukwa cha zolakwa mu chakudya. Kuchulukitsa kumayambitsa matenda a atherosulinosis, omwe amatha kuwonetsa ngati kugunda kwa mtima, stroko, ischemia yam'munsi yotsika komanso zina zowopsa.

Chifukwa chake, anthu onse, kuyambira zaka 40 komanso ngakhale kale, amakakamizidwa kuti azilamulira cholesterol yawo, kumapita dokotala pafupipafupi ndikupita kukayezetsa. Kuti likhale lolondola kwambiri, cholesterol m'mwazi 'siyandama' momasuka, koma m'malo opanga mapuloteni. Mitundu iyi imakhala "yoyipa" komanso "yabwino".

Nthawi zambiri, pali chiŵerengero china chomwe chimaphwanyidwa ndendende ndi atherosclerosis.

Chifukwa chake, chiwopsezo cha cholesterol chokwezeka chomwe tidakambirana ndi chiani. Koma tisaiwale kuti kufalikira kwa ziwiya zama cholesterol (ziac mitsempha) kumatha kupangitsa kuti amuna asakhale ndi vuto.

Ndipo izi, mukuwona, ndi chizindikiro chosasangalatsa kwambiri. Chifukwa chake, ngati adotolo adakuwuzani za cholesterol yayikulu, ndiye kuti muyenera kuganiziranso zakudya zanu. Kupatula pa kugwiritsa ntchito mankhwala osokoneza bongo, yesani kudya.

Chomwe timachita chidwi ndi zakudya za cholesterol yayikulu mwa amuna, chifukwa nthawi zambiri samayang'anira kuchuluka kwake, komanso amakonda zinthu zomwe zimabweretsa mavuto.

Kuphatikiza apo, abambo ali ndi ziwopsezo zambiri zokulitsa atherosulinosis chifukwa cha zizolowezi zawo zoyipa (kusuta, mowa). Kuphatikiza apo, cholesterol yapamwamba nthawi zambiri imabwera molumikizana ndi kunenepa kwambiri.

Chifukwa chake, kudya sikungathandize kuchepetsa matenda a cholesterol, komanso kuchepa thupi.

Nkhondo yolimbana ndi cholesterol yambiri iyenera kuyamba ndi kupatula zakudya zina:

Kuphika, kuphika, mkate ndi pasitala kuchokera ku ufa wapamwamba kwambiri,
Confectionery ndi zonona zambiri, makamaka mafuta,
Batala,
Zinthu zamafuta mkaka monga kirimu wowawasa ndi zonona, komanso tchizi zina.
Nyama zophika ndi msuzi,
Nyama zamafuta, komanso mafuta anyama.
Mayonesi
Soseji, masoseji,
Mafuta a mpendadzuwa
Chakudya chochokera kumalesitilanti azakudya,
Zakudya zokazinga
Dzira la dzira (mutha kumadya, koma osatero),
Zakudya zina zam'madzi (shrimp, crab),
Chiwindi (nkhumba, ng'ombe, nkhuku) ndi impso, komanso m'mimba nkhuku,
Khofi

Zakudya zotsutsana ndi cholesterol ya abambo zimapangitsa kuti masamba ndi zipatso zizipezeka muzakudya. Chowonadi ndi chakuti iwo ndi gwero lofunikira la fiber. Ndipo nayenso, ndi wothandiza kwambiri polimbana ndi cholesterol yoyipa.

Kodi zofunika kudya ndi mafuta ambiri?

Zipatso, makamaka maapulo ndi mapeyala, citruse, mapichesi,
Zipatso - mabulosi abuluu ndi ma rasipiberi, sitiroberi ndi ma cherries, plums ndi currants,
Zamasamba - kabichi wamitundu yonse ndi mitundu, nyemba, wochiritsidwa, anyezi, kaloti. Muli mitundu yambiri
Mtedza (mwachitsanzo walnuts, ma almond),
Tiyi yobiriwira
Mitundu yatsopano: parsley, katsabola, anyezi wobiriwira, sipinachi, letesi,
Ginger, adyo, nkhomaliro,
Mafuta a azitona
Nsomba
Madzi opukusa kumene
Madzi ochepa, abwino ndi mandimu.

Zakudya izi ndi zakumwa zimathandizira kuchepetsa cholesterol yamagazi. Komabe, ndikofunikira kupatula zakudya zoletsedwa muzakudya. Ponena za chimanga, mbatata, mkaka, sizimagwira nawo ntchito. Ngati anali m'zakudya zanu zamasiku onse (ndipo pafupifupi aliyense ali nazo), ndiye kuti simukuyenera kudziletsa, komanso kuzunza.

Zakudya kuti muchepetse cholesterol mwa amuna: malamulo ena pazakudya

Zakudya zilizonse, zochepetsa thupi kapena kuchira, ndiz zakudya zisanu. Musaiwale za nthawi yayitali yopitilira pakati pa kudya ndi kugwira yomwe idasowa madzulo pamaso pa TV komanso pogona. Pachakudya chilichonse, yesani kuphatikiza masamba kapena zipatso (monga mwa msuzi watsopano).

Phatikizani nsomba muzakudya kawiri pa sabata. Popeza zakudya zonse zophika za anti-cholesterol ndizoletsedwa, ndiye kuti tsopano muziphika zakudya zanu zophika mu uvuni, komanso stewed ndi yaiwisi (mwachitsanzo masaladi). Malangizo onsewa abwera chifukwa cha iwo omwe akufuna kusintha kulemera kwawo.

Ndipo pang'ono zinsinsi.

Nkhani ya m'modzi wa owerenga athu Alina R.

Kulemera kwanga kunandibweretsera mavuto. Ndinapeza zochuluka, nditatenga pakati ndimalemera ngati 3 sumo wrestlers palimodzi, omwe ndi 92kg ndi kutalika kwa 165. Ndimaganiza kuti m'mimba mudzatsika mwana akangobadwa, koma ayi, mmalo mwake, ndidayamba kunenepa. Kodi mungathane ndi kusintha kwa mahomoni ndi kunenepa kwambiri? Koma palibe chomwe chimasokoneza kapena chinyamata kwa munthu monga kuchuluka kwake. Ndili ndi zaka 20, ndidaphunzira koyamba kuti azimayi athunthu amatchedwa "WOMAN" ndipo kuti "safuna kusoka zotere." Kenako ali ndi zaka 29, kusudzulana ndi mwamuna wake komanso kukhumudwa.

Koma chochita kuti muchepetse kunenepa? Opaleshoni ya laser liposuction? Ndinazindikira - osachepera 5000 dollars. Njira zama Hardware - kutikita minofu ya LPG, cavitation, kukweza kwa RF, myostimulation? Zotsika mtengo zochepa - maphunzirowa amatenga ndalama zokwana ma ruble 80,000 ndi katswiri wazakudya zothandizira. Mutha kuyesa kuthamanga, mpaka kumisala.

Ndipo kupeza nthawi yonseyi? Inde komanso okwera mtengo kwambiri. Makamaka tsopano. Chifukwa chake, ndekha, ndidasankha njira ina.