Kodi ndingadye maswiti ati? > Zakudya za shuga

Anthu omwe ali ndi cholesterol yambiri m'magazi awo nthawi zonse amafunsa ngati zakudya zopanda mafuta a cholesterol zimapereka kupatula kwathunthu kwa zakudya zopanda shuga komanso zopatsa shuga kuchokera menyu. Podziwa zomwe maswiti mulibe lipoprotein, mutha kudziwa molondola kuti ndi mchere uti womwe suvulaze thanzi lanu.

Ndi zakudya ziti zoletsedwa kudya ndi cholesterol yayikulu

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

M'zaka khumi zapitazi, chiwerengero cha anthu akufa chifukwa cha matenda oopsa a mtima ndiubongo ogwirizana ndi cholesterol yowonjezereka m'magazi chachuluka. Mikwingwirima ndi vuto la mtima zikuyamba kuchepa. M'moyo wotanganidwa, nthawi zambiri munthu samapeza nthawi yosamalira thanzi lake. Pakadali pano, zizindikiro za cholesterol yayikulu zimatha kuwoneka ndi maso. Chomwe chiwonjezerochi chikugona m'zakudya zopanda mafuta kapena kuperewera kwa mafuta m'thupi. Pazifukwa zilizonse mulingo wake umachulukitsidwa, maziko a mankhwalawa ndi zakudya zoyenera.

Kodi cholesterol ndi chiyani?
Zowopsa
Mfundo ya zakudya zabwino ndi mafuta ambiri
Ndi zakudya ziti zomwe sizikulimbikitsidwa LDL yapamwamba

Tiyeni tiwone kuti ndi cholesterol ndi chifukwa chiyani imakwera. Ganizirani zinthu zowopsa kuti mukulitse. Ndi zakudya ziti zomwe sizingathe kudya ndi mafuta ambiri. Momwe mungaphikire chakudya kuti muchepetse mulingo wake. Onani nkhani izi.

Kodi ndizotheka kudya maswiti?

Osasiya kwathunthu zotsekemera. Shuga ndiye maziko a confectionery ambiri. Samawerengedwa kuti ali ndi udindo pa cholesterol yambiri. Koma mafuta ochokera ku zinyama atha kukweza zovomerezeka kuti zikhale zovomerezeka. Kugwiritsa ntchito mchere pafupipafupi kumathandizira kuti mafupa a cholesterol ayambe, ndipo pambuyo pake kukula kwa mtima wamatenda a mtima. Koma glucose ndiyofunikira pakugwira bwino ntchito kwa thupi. Chifukwa chake, muyenera kudya zinthu zotsekemera zomwe zimapangidwa pazopangira zachilengedwe zokha.

Shuga mumtundu wake wangwiro alibe vuto lililonse pa cholesterol. Kuti muchepetse mulingo wa LDL ndi HDL, sikuti muyenera kungoyika mchere wamafuta okhaokha, koma kusintha moyo wanu wonse: idyani moyenera, kusiya zizolowezi, kusewera masewera.

Kodi cholesterol ndi chiyani?

Katunduyu ali ndi maziko ngati mafuta. Zambiri zimapangidwa m'chiwindi, ndipo 20% yokha imachokera ku chakudya. M'mwazi, imayendetsedwa ngati mitundu iwiri. Chimodzi mwa izo ndi lipoproteins yotsika kwambiri (LDL), yomwe imadziwika kuti cholesterol yoyipa. Gawo lina ndi lipoproteins yapamwamba kwambiri (HDL), yomwe imadziwika kuti cholesterol yabwino. Chiwerengerochi molingana ndi cholakwika, limodzi ndi kuchuluka kwake, matenda amtima amayamba. HDL imachotsa zoipa zopsinjika kwambiri za lipoprotein kuchokera mthupi.

Komabe, thupi limafunikira zinthu zonsezi, chilichonse chimakhala ndi ntchito zake. Cholesterol yabwino (HDL) imaphatikizidwa mu metabolism yamafuta, chakudya chamagulu ndi mapuloteni. HDL imalepheretsa kupezeka kwa zigawo zamkati zamitsempha yamagazi. LDL imatenga nawo mbali popanga mahomoni ogonana, amathandizira ubongo. Zachilengedwe zimayembekezera kuwonjezeka kwa LDL mwa amayi apakati - ndikofunikira kuti apangidwe a placenta.

"Choipa" cholesterol chimapanga membrane (nembanemba) wam'maselo omwe amapanga thupi lathu. Kuchulukana kwa nembanemba kutengera zomwe zili mu LDL. Chifukwa cha nembanemba yolimba, zinthu zapoizoni sizimalowa m'maselo. Katundu woyipa wa LDL ndikuti pakuwonjezeka, amapanga mapangidwe a atheroscrotic ndikuwonjezera magazi. Ichi ndichifukwa chake madokotala amawunika kuchuluka kwa LDL ku HDL. Polankhula za kuchuluka kwa cholesterol, nthawi zambiri amatanthauza zofala. Ngati idakwezedwa chifukwa cha HDL, ndipo LDL ili m'malire ovomerezeka, ndiye kuti izi ndi zofananira. Chizindikiro chochititsa mantha ndikuwonjezereka kwa cholesterol yathunthu chifukwa cha LDL. Mfundo ngati izi zimabweretsa chiopsezo cha matenda amtima.

Zowopsa

LDL imawonjezeka ndi moyo wosayenera:

Kusuta fodya komanso mowa kumaphwanya dongosolo la khoma lamitsempha. M'malo awa, magazi amayenda pang'onopang'ono, zomwe zimayambitsa kupanga magazi.
Kupanda masewera.
Kukhala moyo wongokhala komanso kusachita masewera olimbitsa thupi kumathandizanso kuti muchepetse magazi.
Kunenepa kwambiri pamimba.
Chinthu chobadwa nacho chomwe chimayendetsa jini yonyansa yomwe imayambitsa kupangika kwa LDL. Ngati achibale ali ndi cholesterol yayikulu, ndiye kuti wodwalayo ali pachiwopsezo.
Matenda a shuga.
Kuganiza kwa chithokomiro.
Kudya zakudya zambiri zomwe zimakhala ndi mafuta achilengedwe.
Kuperewera kwa zakudya zomwe zimawonjezera cholesterol yabwino (HDL). Izi zimaphatikizapo zakudya zomwe zimakhala ndi fiber ndi mafuta osakwaniritsidwa acids.

Kupsinjika, moyo wosayenera, kuphatikiza pazinthu zowopsa kumapangitsa kuti mafuta asakuyenda bwino, kuchuluka kwa LDL.

Mfundo ya zakudya zabwino ndi mafuta ambiri

Chakudya chomwe chikuwoneka ngati chophweka chingakhale chodabwitsa. Tanthauzo la zakudya zamankhwala ndikuchepetsa zakudya zomwe zimakhala ndi cholesterol komanso kuyambitsa mafuta achilengedwe a polyunsaturated. Kutsatira zakudya, mumangofunika kuchepetsa kuchuluka kwa mafuta kukhala chakudya chokwanira kuti muchepetse mafuta m'thupi. Simungangowasiyiratu. Lamulo loyambirira lazakudya zilizonse ndikuyesetsa kuti muchepetse zakudya. Kuphatikiza pa kuchepetsa zakudya "zowopsa", muyenera kuchepetsa kuchuluka kwa zopatsa mphamvu. Mwa kuchepetsa pang'onopang'ono kuchuluka kwa zopatsa mphamvu ndi zopatsa mphamvu, zimakwaniritsa cholesterol yotsika komanso kulemera.

Cholesterol imalowa m'thupi ndi nyama. Komabe, chakudyacho sichimangotengera kupatula zakudya zoletsedwa, komanso momwe zimakonzedwera.

Chakudya sichiyenera kukazinga! Mukamayamwa, ma carcinogens amapangidwa, zomwe zimapangitsa kuwonjezeka kwa LDL. Zakudya zimayenera kuwotchera, kuthira, kuwotcha pamoto kapena mu uvuni, kapena kuphika.

Ndi zakudya ziti zomwe sizikulimbikitsidwa LDL yapamwamba

Anthu omwe ali ndi cholesterol yambiri amatha kudya 300 mg patsiku, komanso kunenepa kwambiri komanso matenda amtima - 200 mg patsiku. Nutritionists amalimbikitsa zakudya zomwe sizidya ndi cholesterol yayikulu. Mndandanda wazakudya zoletsedwa ndi cholesterol yayikulu zimaphatikizapo, choyamba, mafuta azinyama:

Nkhumba imakhala ndi cholesterol yambiri. 100 mg ya mankhwala ndi 100 mg.
Maphika olimba amafuta ali ndi 120 mg, ndipo tchizi zofewa zimakhala ndi 70 mg ya cholesterol pa magalamu 100 a mankhwala. Koma ali ndi mapuloteni komanso michere yambiri. Pazakudya, kugwiritsa ntchito tchizi zofewa monga Mozzarella, Feta kapena Brynza ndikuloledwa. Tchizi cha Adyghe chili ndi katundu wodabwitsa. Chifukwa cha kuphatikiza mkaka wa ng'ombe ndi nkhosa, imatsitsanso LDL yoyipa.
Kwezani zonona zoipa za LDL. Magalamu 100 ali ndi 70 mg ya cholesterol. Chifukwa chake, kugwiritsa ntchito kosiyana sikulimbikitsidwa.
Batala, mayonesi, kirimu wowawasa amatha kukweza cholesterol yoyipa.
Simungathe kudya shrimp. Muli ndi 150 mg pa 100 magalamu a mankhwala. Kafukufuku wochitika ndi asayansi aku America atsimikizira mobwerezabwereza kuti shrimp sikulimbikitsidwa pankhaniyi.
Ndikosatheka kuchepetsa mafuta m'thupi mukamadya ubongo, impso komanso chiwindi. Iwo ali pamutu wotsogolera malinga ndi zomwe zili pazinthu izi. Zoletsedwazi zimaphatikizanso za offal: soseji, ham ndi ham.
Zakudya zamafuta - nkhumba, mwanawankhosa.
Zidakhala kuti sungadye mazira ndi kuchuluka kwa LDL. Amakhala ndi cholesterol yoyipa komanso yabwino. Nthawi yomweyo, lecithin mu kapangidwe kake amachepetsa LDL. Zitha kuvulaza zokha, koma ndi njira yokonzekera. Simungadye mazira okazinga, koma owiritsa kwambiri komanso osasokoneza alibe.
Mafuta a Confectionery, chokoleti, mkate wama shopu omwe amakhala ndimafuta a trans.
Mafuta a nyama omwe amagwiritsidwa ntchito kuphika ayenera kusinthidwa ndi mafuta azamasamba. Mafuta a azitona amakonda.

Zakudya za High-LDL zimaphatikizanso mafuta a trans - margarine, mafuta ophikira. Ndi mafuta olimba azamasamba omwe amapezeka ndi hydrogenation kuti achepetse mtengo ndikuwonjezera moyo wa alumali. Mukamapanga, mafuta otsika mtengo a masamba amasakanikirana ndi nickel oxide (chothandizira) ndikuthiridwa mu riyakitala. Mu gawo lotsatira, amapukutidwa ndi hydrogen ndi kutenthetsa mpaka 200-300 ° C. Mtundu wa imvi womwe umayambitsidwa umasakanizidwa, ndipo nthunzi imawombera kuti ichotse fungo losasangalatsa. Utoto ndi zonunkhira zimawonjezeredwa kumapeto kwa njirayi.

Thupi laumunthu silitenga mafuta a trans, chifukwa chake limalowa mu cell nembanemba m'malo mwa mafuta okwanira. Mukatha kudya margarine, cholesterol imadzuka, chitetezo chokwanira chimachepa.

Mafuta a Trans amachititsa kuti munthu azinenepa kwambiri, matenda ashuga komanso matenda a mtima. Zakudya zoterezi zimatha kuyambitsa cholesterol yamagazi ndi kusagwira ntchito mwa munthu wathanzi labwino.

Kusanthula pamwambapa, timagogomeza mfundo zazikulu. Mafuta a cholesterol mumtundu wabwinobwino amafunikira thupi. Amakhudzidwa ndi kagayidwe ka mafuta, mapuloteni ndi chakudya. Kuwonjezeka kwa milingo ya LDL kumalumikizidwa ndi chitukuko cha matenda amtima, kuphatikizapo stroke ndi kugunda kwamtima. Njira yoyamba yochiritsira yokhala ndi chiwopsezo chambiri ndi zakudya zopatsa thanzi.

Timamvetsetsa malingaliro

Cholesterol palokha siyoposa mtundu wamafuta (lipid). Ili mu chipolopolo chilichonse cha khungu la munthu. Makamaka cholesterol yambiri mu chiwindi, ubongo ndi magazi. Ndikofunikira kudziwa kuti cholesterol ndiyofunikira pakugwira bwino ntchito kwa thupi, chifukwa chake, popanda chinthu ichi, maselo atsopano ndi mahomoni ena sangapangidwe. Komanso, kulephera kwa cholesterol, dongosolo logaya chakudya limavutika.

Pali mitundu iwiri ya cholesterol - yabwino ndi yoyipa. Zabwino zili ndi kachulukidwe kakakulu, motero ndizothandiza kwa anthu. Choyipa chimakhala ndi kachulukidwe kakang'ono, kotero imatha kupanga cholesterol plaque ndi ziwiya zowonjezera. Izi, zimawonjezera kwambiri mwayi wokhala ndi mitsempha ya mitsempha, stroke, kugunda kwa mtima ndi matenda ena oopsa.

Pachifukwa ichi, ndi cholesterol yayikulu, musayelekeze kupita kwa dokotala.

Cholesterol Wokwezedwa: Amayambitsa

Monga lamulo, cholesterol yambiri imawonedwa mwa anthu onenepa kwambiri. Ndi omwe ali ndi cholesterol yoyipa mopitirira muyeso, ndi cholesterol yabwino pakusowa. Kuti ayambe kukonza chizindikirochi, munthu amangofunikira kutsatira kadyedwe komanso kuchepetsa kunenepa.

Zomwe zimayambitsa cholesterol yayikulu ndi:

Kumwa pafupipafupi zakudya zamafuta ambiri. Izi zikuphatikiza zakudya zokazinga, soseji, mafuta anyama, margarine ndi zakudya zina zambiri zomwe munthu amadya ndipo samakayikira kuti akumuphera pang'onopang'ono. Pofuna kupewa izi, ndikofunikira kumvetsetsa zomwe mungadye ndi cholesterol yayikulu m'magazi.
Kukhala ndi moyo wosagwira ntchito kapena kukhala phee kumawononga kwambiri ntchito ya thupi, kuphatikiza mitsempha yamagazi. Komanso, kuchepa kwathunthu kwamasewera kumakhudza kunenepa kwambiri, komwe kumayambitsa mafuta ambiri m'thupi mwake.
Wachikulire. Nthawi yomweyo, mulingo wa chizindikirochi ungakulitse ngakhale pakhale kuti palibe owonjezera kulemera komanso thanzi labwino. Ndizoyenereradi ndi machitidwe a thupi kuti, patatha zaka makumi asanu, ayambe kugwira ntchito pang'onopang'ono. Izi zimawonekera makamaka mwa azimayi atasiya kusamba.
Kukhalapo kwa matenda owopsa kapena aakulu a mtima ndi mtsempha wamagazi. Komanso, izi zimaphatikizaponso kukonzekera kwamtundu wamunthu pamlingo wokwezeka wa chizindikirochi m'magazi.
Kusuta, komanso kumwa pafupipafupi, kumachepetsa cholesterol yabwino ndikuwonjezera kuchuluka kwa koyipa. Kuphatikizanso apo, kusuta kumapangitsa kuti ziwiya zisakhale zofooka, zomwe zimawonjezera chiopsezo cha kugwidwa ndi matenda a mtima.
Matenda osiyanasiyana a chithokomiro amatha kuthana ndi matenda owopsa, ndipo cholesterol yapamwamba imakhala imodzi mwazotheka.

Zomwe mungathe kudya - malamulo ambiri

Malamulo otsatirawa azakudya ochepetsa cholesterol ndi awa:

Onetsetsani kuti mwasiya kugwiritsa ntchito mafuta a nyama. Ayenera kusinthidwa kwathunthu ndi ndiwo zamasamba.
Ndikofunikira kusinthira ku zakudya zazing'ono, ndiye kuti, kudya pafupipafupi, koma osati m'malo ambiri. Izi sizingangothandiza “kugaya chakudya”, komanso zimathandizira kuchepetsa kunenepa.
Maziko azakudya ayenera kukhala zakudya zomwe zimakhala ndi fiber, ndiye kuti, kuchokera kumera (zipatso, zitsamba, masamba).
Zakudyazo ziyenera kuphatikizapo zakudya zam'madzi ndi mtedza.
Ndikofunika kusiyiratu kugwiritsa ntchito msuzi wotentha ndi wamafuta. Mwambiri, akatswiri azakudya amalangizidwa kuti achepetse mchere wambiri.
M'pofunika kukonza bwino zakudya. Chifukwa chake, kudya, kuphika ndi kuphika kumaloledwa. Muthanso kuphika mbale zonyowa. Zakudya zophika, kusuta, zamafuta ndi chakudya chophika ndizoletsedwa.
Tsiku lililonse menyu amayenera kukhala ndi timadziti. Zingakhudze osati ziwiya zokha, komanso dongosolo logaya chakudya. Kuphatikiza apo, timadziti tating'onoting'ono tidzalemeretsa thupi ndi zinthu zofunika, koma izi zimangogwiritsa ntchito timadziti todzipangira tokha, chifukwa zinthu zomwe zagulidwa zimakhala ndi shuga wambiri.
Mukamavala masamba a masamba, mutha kugwiritsa ntchito mafuta a maolivi okha ndi mandimu. About mayonesi ndi msuzi wina muyenera kuyiwala kwa nthawi yayitali.
Ndi zoletsedwa kusuta ndi kumwa mowa mwa mtundu uliwonse komanso kuchuluka kwake. Izi ndizoyenda zomwe sizingawonongeke.
Chakudya chokoma kwambiri cha tsikulo chizikhala kadzutsa. Kuwala ndi nkhomaliro. Chakudya chamadzulo, ndibwino kuti muzitha kudya zakudya zopanda mafuta. Komanso, tsikulo liyenera kukhala zakudya zitatu zathunthu komanso zokhwasula-pang'ono kapena zitatu ndi zipatso.

Kodi muyenera kudya chiyani?

Sikuti aliyense amadziwa zomwe angadye kuti achepetse cholesterol. Tiyenera kudziwa nthawi yomweyo kuti kusintha chizindikiro ichi sikophweka. Izi zimatenga nthawi yayitali (kuyambira milungu ingapo mpaka miyezi ingapo). Mwanjira yabwino, mutha kubweretsa cholesterol pamalo abwino osakhalapo kuposa miyezi isanu kapena isanu ndi umodzi ya chakudya chokhazikika komanso malangizo ena azachipatala.

Chifukwa chake, zinthu zapadera ziyenera kuphatikizidwa muzosankha zomwe zingakhudze bwino ziwiya za anthu.

Choyambirira ndichopatsa thanzi ndicho phala. Ndikwabwino kudya buckwheat, barele wa pearl, oatmeal ndi phala la tirigu. Muyenera kuwaphika m'madzi popanda kuwonjezera mkaka ndi mchere. Mutha kudya phala tsiku lililonse monga mbale yayikulu. Monga njira ina ya chimanga, zakudya za pasitala ya durum ndizololedwa.

Chofunikira chotsatira ndi mkate. Iyenera kukhala rye ndi chinangwa. Patsiku lomwe simutha kudya zopitilira mazana awiri a mikate yotere. Ma cookies a biscuit zakudya ndi zouma mkate

Nsomba zamafuta sizingathe kudya zosaposa 200 magalamu patsiku. Iyenera kukhala gwero lalikulu la mapuloteni m'thupi.

Kuyambira nyama mutha kugwiritsa ntchito nkhuku, kalulu ndi nkhuku. Tumikirani nyama zakudya mu mawonekedwe owiritsa, otumidwa kapena otentha.

Mazira amathanso kudyera owiritsa, koma osapitilira zidutswa ziwiri pa sabata. Nthawi yomweyo, ndibwino kupatsa chidwi ndi mapuloteni, chifukwa yolk imakulitsa cholesterol.

Mafuta ophikira ndizothandiza kwambiri, omwe ndi maolivi, sesame, soya ndi nandolo.Ndikwabwino kukana mafuta a mpendadzuwa komanso batala.

Zakudya za mkaka wowawasa (tchizi tchizi, tchizi, zonona, mkaka) zimatha kuthiridwa, koma mwa mawonekedwe ochepera mafuta. Ma Yogurts nawonso amaloledwa, koma amakhalanso ndi mafuta ochepa.

Tiyi, makamaka tiyi wobiriwira wamasamba obiriwira, amayeretsa magazi m'magazi a cholesterol, ndiye chakumwa chachikulu chakumwa. Ndikofunikanso kuti anthu amwe tiyi wobiriwira popanda kuwonjezera shuga. Ndikwabwino m'malo mwake ndi uchi wochepa.

Mwa maswiti, zipatso zouma, marmalade ndi marshmowsows amaloledwa.

Tsiku lililonse, menyu azikhala ndi mbale zamasamba. Itha kukhala supu zamasamba, ma secs, casseroles. Ndikofunika kwambiri kudya kaloti, zukini, sipinachi, amadyera.

Kuchokera zakumwa amaloledwa kumwa masamba ophatikizika ndi zipatso zamasamba, zipatso za mabulosi, tiyi wazitsamba ndi zakumwa zakumwa.

Kuphatikiza apo, amasiyanitsa zinthu zotere zomwe zimakhudza kutsika kwa cholesterol yoyipa:

Mtedza, makamaka amondi. Amakhala ndi mapuloteni amadzimadzi ndi mafuta acids, omwe amakhudza mitsempha yamagazi. Nthawi yomweyo, ndizokwanira kudya zochepa zokha zamtunduwu patsiku. Contraindication kutenga mtedza - kusalolera kwa munthu (ziwengo).
Adyo watsopano ndi anyezi amachepetsa magazi ndikuwonjezera chitetezo chokwanira. Muyenera kuzigwiritsa ntchito ndi izi pafupipafupi. Contraindication ndi pachimake matenda am'mimba.
Zipatso za citrus - ma tangerines, malalanje, mandimu, komanso timadziti kuchokera kwa iwo. Kumwera kapu imodzi yokha ya zakumwa izi kumatha kusintha bwino kwambiri ziwiya zanu. Komanso mandimu ndi othandiza kwambiri kuwonjezera ku mbale zam'madzi ndi saladi zamasamba.
Kaloti ndi timadziti kuchokera kwa iwo. Maapulo atsopano ndiwothandiza kwambiri.
Nthambi imagwira ntchito mthupi monga mwa "burashi", m'mitsempha yamagazi ndi m'mimba. Ndiwotsuka kwambiri poizoni ndi poizoni. Nthawi imodzimodzi, akatswiri azakudya nthawi zina amalangizidwa kuti azisala kudya komanso kudya madzi a apulo ndi oat.
Biringanya ndi masamba apadera omwe ali ndi phindu pa kugwira ntchito kwa mtima ndi mitsempha yamagazi. Kuchokera kwa iwo mutha kukonza bala, masalimoli, mitundu yonse ya mbale zina.
Selari ndi zitsamba zizikhala mumndandanda wazakudya izi nthawi zonse. Maeleki, karoti, mbatata ndi masamba ena amphaka ndizolandilanso.

Ndikofunika kudziwa kuti akamatsata chakudyachi, munthu ayenera kumakayezedwa ndi dokotala nthawi zonse ndikuyesa mayeso kuti adziwe momwe alili.

Kodi sayenera kudya chiyani?

Kuti mukhale wathanzi, ndikuwonjezera mwayi wa kusintha mafuta m'thupi, zakudya zingapo zoyipa ziyenera kusiyidwa kwathunthu.

Mu malo oyamba mumndandanda wazinthu zoletsedwa ndi mafuta a nyama. Chifukwa chake, mafuta anyama, soseji, nkhumba, mwanawankhosa, nkhuku yonenepa, chiwindi, mtima ndi impso ziyenera kusiyidwa kwathunthu kuzosunga. Kuchokera pamalonda awa, ndizosatheka kuphika broths ndi jellies.

Chotsatira choletsedwa chotsatira ndi mayonesi. Kuphatikiza pa mafuta owopsa, sizibweretsa phindu lililonse mthupi. Nutritionists amalangiza kuiwala za mayonesi osati kwa odwala, komanso athanzi.

Zakumwa zokoma za kaboni ndi makeke onse ndizoletsedwa. Izi ndizowona makamaka maswiti, ayisikilimu, makeke ndi makeke. Amakhala ndi shuga komanso mafuta osapatsa thanzi ambiri, omwe amawononga thanzi ndi thanzi lamitsempha yamagazi.

Chotsatira ndi mafuta a mkaka wamafuta ndi chakudya mwachangu. Mwa njira, yotsirizirayo ndi "mfumu" chifukwa cha cholesterol yayikulu m'zaka zochepa zapitazi.

Ndiosafunika kudya mazira, komabe ndizotheka ochepa.

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

Nsomba zamatumba ndi zinthu zomalizidwa kumaliza ndi zinthu zomwe zimakhala zovulaza kwambiri kwa anthu, makamaka ngati ali ndi mavuto amitsempha yamagazi. Zakudya zoterezi siziyenera kupezeka muzakudya.

Zakumwa, zakumwa zoledzeretsa ndi khofi ndizoletsedwa, zomwe, sizimawonetsedwa bwino pa ntchito ya mtima ndi kugaya chakudya.

Kupewa Kwambiri kwa Cholesterol

Kuti muchepetse chiwopsezo chowonjezeka cha cholesterol, simuyenera kungodziwa zomwe zingagwiritsidwe ntchito koma zomwe sizingachitike, komanso kumvetsetsa malingaliro onse omwe angakhale ndi moyo woyenera.

Chifukwa chake, njira zodzitetezera ku cholesterol yayikulu zimaphatikizapo izi:

Kuthetsa kwathunthu kusuta fodya ndi kumwa mowa. Kungosiya kusuta, munthu sangatengere matenda a mitsempha ya mtima ndi mtima. Ndi kudalira kwambiri pazokonda, ndikulimbikitsidwa kuti muthane ndi a narcologist ndi psychologist.
Kuchotsa kunenepa kwambiri komanso kuwongolera kwina. Zosagwirizana ndi izi ndimachita masewera olimbitsa thupi nthawi zonse. Ndikofunika kwambiri kuphunzitsa mkati mwatsopano, monga kumayeserera kuthamanga, kupalasa njinga, masewera olimbitsa thupi komanso kuvina. Mutha kuchitanso nawo kusambira, kuseketsa thupi, kulimbitsa thupi, masewera a yoga ndi masewera ena ambiri.

Chachikulu ndikuti zinthu zolimbitsa thupi zimapangitsa munthu kusunthika, osakhala kunja kwa wowunikira kompyuta nthawi yayitali.

Pogwira ntchito, ndikofunikira kuchita masewera olimbitsa thupi nthawi zonse, osati kokha chifukwa cha maso, komanso thupi.
Ndikofunikira kuzindikira nthawi yake ndikuchiza matendawa omwe angapangitse kuchuluka kwa cholesterol yamagazi. Sichingakhalenso cholakwika kuti nthawi zonse muziwunikira zowunikira kuti mudziwe chizindikiro ichi. Izi ndizowona makamaka kwa anthu onenepa kwambiri komanso matenda osachiritsika.
Muyenera kuwongolera mkhalidwe wanu wama maganizo ndi mtima, chifukwa zimatsimikiziridwa kuti kukhumudwa ndi kusokonezeka pafupipafupi kumatha kukhudza kulephera kwa mahomoni ndi kunenepa kwambiri. Ngati pali vuto pankhaniyi, muyenera kulumikizana ndi akatswiri amisala kapena psychotherapist.

Zakudya za mafuta m'thupi mafuta ambiri

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,

Satifiketi yakuchipatala

Cholesterol (kapena ayi - cholesterol), pokhala polycyclic lipophilic mowa, ndi chinthu cha lipid chofunikira kwa thupi. Amakhudzidwa:

pomanga maselo am'mimba,
kapangidwe ka vitamini D,
popanga bile acid,
kupanga ma mahomoni ogonana ndi mahomoni a ma adrenal glands,
mu ntchito ya serotonin receptors,
poteteza maselo ofiira m'magazi a hemolytic poizoni,
mukukoka mavitamini a gulu losungunuka mafuta.

Zofunika! 80% ya cholesterol yofunikira ndi thupi imapangidwa mwachindunji m'chiwindi, matumbo ang'ono ndi akulu, impso zimakhala ndi grenads ndi adonal.

Kuperewera kwa kholesterol kumawonekera ndikuwoneka kwa zolakwika m'thupi. Koma zochulukanso ndizowopsa, tikungolankhula za "cholesterol" yoyipa, popeza chinthu ichi chimapezeka m'thupi m'mitundu iwiri:

High density lipoproteins (apo ayi, kulemera kwakukulu kapena HDL), yomwe imagwira ntchito zomwe zatchulidwa pamwambapa, kuthandizira kamvekedwe ka minofu, kukhulupirika kwa mitsempha, metabolism ya mineral pamlingo wofunikira, mphamvu yamfupa ndi zina zotero.
Pachulukidwe kakang'ono lipoproteins (mwinanso, kuchuluka kwa maselo ocheperako kapena LDL), omwe amangoyendetsa mafuta kuchokera ku chiwindi kupita ku minofu kudzera munjira yoyendera magazi, kupatsa mphamvu maselo.

Cholesterol chochepa kwambiri ndi "chovulaza" ndendende, popeza ndichachilengedwe chodziunjikira pamakoma amitsempha yamagazi, ndikupanga zolembera zomwe zimachepetsa lumen ndikuletsa magazi, ndikupangitsa kuti magazi azisunthika. Chifukwa chake, mulingo wake wokwera umawonetsa kuthekera kwa kukhazikika kwa ma mtima ambiri a mtima omwe amaphatikizidwa ndi kuperewera kwa magazi. Matendawa amatchedwa atherosulinosis.

Koma ntchito za cholesterol yochuluka kwambiri yolemera "bwino" zimaphatikizanso kuchotsa mafuta enaake “oyipa” owonjezera ndikupita ku chiwindi, komwe amachotsa njira ya choleretic.

Kuchokera pamwambapa zikufunika kuti muyenera kupewa zinthu zomwe zimakhala ndi cholesterol yochepa kwambiri, yomwe imapezeka m'mafuta a nyama.

Maswiti oletsedwa

Shuga motero samakhudza kuchuluka kwa cholesterol. Zotsatira zoyipa kwambiri mthupi, kuwonjezera zomwe zili mu LDL, zimaperekedwa ndi mafuta a nyama, omwe amapanga maziko a confectionery ambiri. Mkaka uyu ndi wangwiro ndi wowuma, mazira, batala, kirimu wowawasa wowawasa.

Nayi mndandanda woyenerera wamaswiti, okhala ndi cholesterol yambiri yomwe siyikulimbikitsidwa kuti idyedwe:

makeke
mabisiketi
makeke
mabisiketi
ayisikilimu sundae,
meringue
mafuta
Kuphika batala
waffles.

Chifukwa chake, musanasangalale ndi mchere, muyenera kupenda mosamala momwe zimapangidwira kuti zisakulitse chiopsezo cha atherosulinosis.

Uchi wachilengedwe

Choyang'anira njuchi sicholetsedwa kwa anthu omwe ali ndi vuto la mtima komanso kuchuluka kwa cholesterol. The mankhwala zikuchokera uchi:

shuga
fructose
sucrose
dextrin
Mavitamini B ndi C,
madzi.

Chochita cha njuchi chimakhala ndi madzi, chotsalira ndi mapuloteni ndi chakudya. Palibe mafuta owopsa m'mapangidwewo, motero uchi sungalepheretsedwe ngati mungagule mafuta ambiri. Kugwiritsa ntchito mankhwalawa pafupipafupi kungathandize kukulitsa ma antioxidants opindulitsa m'thupi la munthu omwe amachititsa kuti azidzipatula ku zinthu zovulaza. Uchi mulinso kosasunthika, amapanga antibacterial ndi anti-kutupa.

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.

Kodi ndimaswiti ati ali ndi cholesterol?

Maziko a zakudya zokoma kwambiri ndi zotsekemera ndi shuga. Koma sikuchokera gwero la cholesterol. Pokonzekera maswiti ena, nyama zamafuta zimagwiritsidwa ntchito. Amadziwika kuti ali ndi cholesterol.

Mwachitsanzo, muma meringues amlengalenga, makeke amphika a biscuit okhala ndi kirimu, bun, pali mazira, kirimu wamafuta, omwe amapezeka ndi cholesterol "yoyipa". Ndipo zopangidwa ndi confectionery zoterezi zimaphatikizidwa mwa anthu omwe ali ndi cholesterol yambiri.

Koma, mano okoma sayenera kutaya mtima, chifukwa pali maswiti ambiri okoma, athanzi, omwe samavulaza thanzi lanu.

Maswiti Opanda Cholesterol

Zitsamba sizikhala ndi dontho la chinthu ichi. Amatha kudyedwa ndi anthu onse okhala ndi cholesterol yayikulu.

Mankhwala apadera opangidwa ndi njuchi kuchokera ku timadzi tokoma. Amasiyana ndi kukoma, mtundu, kununkhira ndipo mulibe dontho lamafuta. Uchi ukhoza kuwonjezeredwa m'malo mwa shuga mu tiyi, zakumwa zomwe mumakonda.

Muli sucrose, fructose, mavitamini B, E ndi michere ina yambiri. Iye ndiye mtsogoleri wosagonjetseka pakati pazakudya zomwe zimatha kudya dzino lokoma ndi mafuta ambiri.

Zakudya zam'mawa

Pokonzekera maswiti am'nyanja, mtedza, nthangala za sesame, mphesa zouma ndi zonunkhira zosiyanasiyana zimagwiritsidwa ntchito. Halva, kozinaki, nougat, sorbet ndi zinthu zina zambiri zabwino zakonzedwa kuchokera kuzomera zamasamba.

Mtedza ndi mbewu ndi phytosterols achilengedwe.Amakhala ndi maselo ofanana ndi cholesterol. Ma phytosterols amalowa m'malo ndi kutulutsa cholesterol, osalola kuti ikhazikike pamakoma amitsempha yamagazi.

Chomwe ndimakonda kwambiri cha mano onse okoma ndi halva. Amapangidwa kuchokera ku mtedza, nthangala za sesame ndi mpendadzuwa. Mu mtundu wakale, uchi ndi caramel manyuchi amawonjezeredwa ku msanganizo wa mtedza ndi mbewu.

Monga othandizira thovu, muzu wa licorice ndi muzu wa sopo umayambitsidwa. Kuti mumve kukoma, onjezani chokoleti, vanila, pistachios. Halva ili ndi mapuloteni ambiri azomera, mafuta ndi michere yazakudya.

Kudya kwake kumapangitsa magazi kuyenda bwino. Halva amawonetsedwa kwa onse okonda maswiti. Koma anthu onenepa kwambiri amalimbikitsidwa kudya halva pang'ono. Kutsekemera kwa Kumpoto ndi mankhwala opatsa mphamvu kwambiri.

Chokoleti chakuda

Maziko ake ndi nyemba za cocoa. Kupanga kwake, kukonza kumachitika ndi kuphatikiza mafuta masamba, mapuloteni ndi chakudya. Ndi cholesterol yayikulu, kugwiritsa ntchito kukuwonetsedwa. Ndikofunikira kuti kuchuluka kwa chokoleti chakuda kukhala osachepera 48% ndipo osakhala ndi mkaka wonse. Ma matailosi achilengedwe samaphatikizapo mafuta a nyama, mafuta azamasamba okha. Kugwiritsa ntchito kwanyengo kumathandizira kuyeretsa makhoma amitsempha yamagazi kuchokera ku cholesterol, kumalepheretsa kuchitika kwa atherosulinosis, matenda ashuga.

Kodi ndizotheka kupanikizana?

Mafuta a cholesterol akakwezedwa, koma mukufuna maswiti, mutha kupatsa chidwi ndi kupanikizana, kupanikizana kapena kupanikizana, komwe kumakhazikitsidwa ndi fructose. Maswiti oterewa amakonzedwa kuchokera ku zipatso zatsopano, masamba ndi shuga ndipo mulibe cholesterol. Amadutsa kutentha, amasunga zinthu zofunikira kwathunthu. Musaiwale kuti kupanikizana ndizambiri m'makalori, chifukwa chake zimatha kudyedwa pang'ono.

Zabwino mu chakudya

Zopatsa zotsekemera sizivulaza, sizikhudza kuchuluka kwa cholesterol, chifukwa kulibe mafuta a nyama pazomwe zimapangidwira. Mutha kupanga marmalade kuchokera ku zipatso, zipatso komanso masamba. Ndikwabwino kuti muzichita nokha zoterezi, chinthu chamagulu ogulitsa chimatha kukhala ndi kununkhira ndi kununkhira. Maswiti okonzedwa kuchokera ku puree ya zipatso, shuga wonenepa ndi womata. Nthawi zambiri, pectin kapena agar agar amagwiritsidwa ntchito, omwe amayeretsa thupi mafuta owonjezera a cholesterol ndi poizoni.

Marshmallows ndi Marshmallows

Kudya marshmallows okhala ndi cholesterol yambiri kumaloledwa. Koma muyenera kusankha chipatso. Kuti muwonetsetse kuti mulibe kirimu wowawasa kapena mkaka wonse, ndibwino kuphika maswiti nokha, pogwiritsa ntchito mankhwala azitsamba okha. Mu marshmallows, komanso marmalade ndi pastille, pali kachule, kamakhalanso ndi phosphorous, iron ndi mavitamini ambiri.

Zakudya zoterezi zimatha kukonzedwa pamaziko a zipatso puree.

M'malo mwa shuga, uchi uchi ungagwiritsidwe ntchito ngati maziko a pastilles, motero utha kukhala wothandiza kwambiri. Amapangidwa kuchokera ku zipatso zosenda, zinthu zamafuta amkaka ndizoletsedwa. Amasiyana ndi maswiti ena omwe ali ndi zofunikira, amathandizira kuchotsa cholesterol yowononga m'magazi. Ku pastille kumakhala mafuta a masamba okha, cholesterol kulibe.

Kodi ndizotheka kudya halva?

Ndi cholesterol yayikulu, madokotala samangoletsa kudya, amafunitsanso kumwa kwambiri. Zonse ndi za kapangidwe kazinthu. Halva muli phytosterol, ndiye kuti cholesterol chomera. Zimalimbikitsa kuchotsedwa kwa zinthu “zoipa” zopangidwa kuchokera ku thupi, pomwe sizimakhala ndi zofunikira zomwe zimayikidwa pazitseko zamitsempha yamagazi momwe zimakhalira.

Popsicles ndi Lollipops

Maswiti oterewa amakonzedwa pamaziko a misuzi ya zipatso. Mulibe mafuta a nyama, koma ali ndi shuga ambiri. Maswiti ndi ayisikilimu ndi okwanira pama calorie. Kugwiritsa ntchito mankhwala mopitirira muyeso sikukweza cholesterol, koma kumabweretsa phindu lochuluka. Munthu akapeza mapaundi owonjezera, thupi limayamba kutulutsa cholesterol. Chifukwa chake, kuti zisonyezo zisakule, zinthu zotere zimatha kudyedwa zochepa.

Zoletsa Zotsekemera

Maswiti ozikidwa pamafuta a nyama ndi oletsedwa kokhako. Izi zimaphatikizapo kuphika ndikugwiritsa ntchito mkaka wonse, mazira kapena zonona wowawasa. Ngati mukufunitsitsadi, zinthu zoterezi zimakhala bwino ndi ma cookie oatmeal. Chokoleti chamkaka, maswiti onunkhira, makeke, masikono ndi masikono okhala ndi mafuta osiyanasiyana ndizovulaza thanzi. Ngati pali kuphika, ndibwino kuphika nokha, njira yokhayo yomwe mungadziwire ndikutsimikiza kuti mulibe zinthu zovulaza.

Maswiti Ololedwa

Koma pali maswiti omwe alibe mafuta owopsa a nyama, zomwe zikutanthauza kuti sizikuvulaza dongosolo la mtima. Kuphatikiza apo, ali ndi thanzi labwino: kukhutitsa thupi ndi glucose ndikuwonjezera mphamvu ya ubongo.

Chochita chofunikira kwambiri cha dzino lokoma ndi mafuta ambiri - uchi. Sidzangokhutiritsa kudalira kwamtenda, komanso zimathanso chitetezo chokwanira. onjezera kamvekedwe ka thupi. Kuphatikizika kwa uchi kumakhala ndi zigawo zothandiza:

fructose
Mavitamini B, E ndi ena,
sucrose
mchere wambiri.

Izi zimatha kukwaniritsa zokonda zilizonse, chifukwa zimakhala zosiyanasiyana (mwina, laimu, ma forbs, buckwheat ndi ena), chifukwa chake - kulawa, kununkhira ndi mtundu. Koma chachikulu ndichakuti uchi mulibe mafuta.

Sizothekera zokha, komanso zopindulitsa kudya mafuta osokoneza bongo komanso kusunga mafuta ambiri, koma ochulukirapo (ochepa). Musaiwale kuti zipatso, zipatso, ndi masamba zina zomwe zimaphatikizidwa mu Chinsinsi zimawiritsa pamodzi ndi shuga, omwe amakhala ngati amodzi mwa ogulitsa ambiri a calories.

Ubwino wa malonda ake ndiwakuti mavitamini PP, E ndi gulu B, komanso fiber zomwe zili ndi zipatso ndi zipatso, sizigwirizana ndi kutentha kwakutali. Zimayambitsa matumbo ndikuchotsa cholesterol yochepa yamthupi kuchokera mthupi. Ndipo chofunikira kwambiri - kupanikizana ndi mafuta osakhala opanda mafuta.

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.

Jam ndi Jams

Pachikhalidwe, kupanikizana kumapangidwa kuchokera ku zipatso (raspberries, yamatcheri, sitiroberi, sitiroberi ndi ena) ndi zipatso. Anthu ena amapanga kupanikizana kuchokera ku zukini, tomato. Zonunkhira zoyambirira kuchokera ku walnuts, pine achinyamata ndi maini a pine. Kupanikizana amapangidwa ngakhale anyezi.

Mavitamini ambiri omwe amapezeka mu zipatso ndi zipatso amasungidwa pakuphika. Mwachitsanzo, mavitamini a magulu a B, E, PP satha kutentha ndipo amasunga umunthu wawo pakuphika kwotalikirapo. Zopatsa mphamvu zama kalori zimatengera kuchuluka kwa shuga omwe awonjezerera.

Zipatso ndi zipatso zokha ndizopatsa mphamvu zopatsa mphamvu. Mchere wocheperako womwe umapezeka kupanikizana, mafuta ochepa omwe amapezeka. Koma anthu omwe ali ndi matenda ashuga, kukhala onenepa kwambiri, salimbikitsidwa kugwiritsa ntchito mankhwala otsekemera.

Ndi cholesterol yowonjezereka, ndizovomerezeka kugwiritsa ntchito kupanikizana, popeza mulibe mafuta m'menemo. Zomera zonse zomwe jams amazikonza zimakhala ndi CHIKWANGWANI. Sichikuphika pakuphika. Kamodzi m'matumbo, fiber imalimbikitsa ntchito yake ndikuchepetsa kuyamwa kwa cholesterol.

Zoletsedwa

Gawo lalikulu la maswiti ndi shuga. Izi sizikhudza kuchuluka kwa lipoproteins m'mwazi.

Yang'anani! Maswiti ena amaletsedwa, chifukwa amachokera pamafuta ochokera ku nyama, zomwe zimayambitsa kuphwanya kwakukulu.

Ndikofunika kukumbukira kuti pokonza mtanda wa biscuit, meringues, mafuta amitundu yonse, zonona zamkaka ndi mazira amagwiritsidwa ntchito, omwe ndi gwero lalikulu la cholesterol yoyipa. Zogulitsa zoterezi zimaphatikizidwa mu hypercholesterolemia.

Mafani a maswiti sayenera kukwiya, pali zakudya zambiri zothandiza, zosangalatsa komanso zochepa zomwe zingapindulitse thupi.

Kodi "maswiti" a cholesterol ndi ati?

Maswiti omwe mungadye ndi cholesterol yambiri ndiwosangalatsa osati kwa odwala omwe akumana ndi vutoli, komanso kwa anthu omwe ali ndi nkhawa ndi moyo wawo. Izi ndichifukwa choti zakudya zopatsa thanzi zikuyamba kutchuka pakati pamagulu osiyanasiyana ndipo izi ndizothandiza. Zaka zochepa zapitazo, "chakudya chofulumira" chinali chotchuka, makamaka m'makina, omwe anthu ake amakhala achangu. Kuphwanya koteroko kwa zakudya zabwinobwino kumasiya malingaliro osasintha pamtima, komanso kuphatikiza "office" hypodynamia, adapanga zofunikira zakukula kwa kunenepa.

Zambiri! Anthu omwe ali onenepa kwambiri mwanjira iliyonse, amakumana ndi vuto la mtima ndi chotupa chamagazi pafupipafupi katatu.

Matenda achire ndi njira yayikulu yothetsera vutoli. Ndizodziwikiratu kuti muyenera kukhutiritsa chakudya ndi zinthu zathanzi, kuthetsa kugwiritsa ntchito zoyipa, koma osati zosavuta. Munthu amapangidwa mwanjira yoti azingokhalira kufuna kudya zakudya zabwino, koma momwe angagwiritsire ntchito maswiti osavulaza thupi? Yankho lake ndi losavuta - m'zakudya muyenera kuyambitsa maswiti omwe mungadye ndi mafuta ambiri. Ili ndiye yankho labwino kwambiri lomwe limakupatsani mwayi wotsatira zakudya popanda zoletsa zina zapadera.

Pa mndandanda wa maswiti wamba omwe amaloledwa ndikuyitanidwa kuti agwiritsidwe, pali:

wokondedwa
halva
kozinaki
Sherbet
nougat
kupanikizana, zakudya, kupanikizana,
marmalade
marshmowows
pastille
ma lollipops
chokoleti zachilengedwe.

Zogulitsa kuchokera pamndandandawu zimatha kudyedwa, koma musayiwale za zikhalidwe. Palibenso chifukwa chotengera chakudya cha odwala. Kutsekemera ndikofunikira kwa thupi la munthu, koma pang'ono. Zakudya zimakhala ndi mphamvu zambiri, ndipo kudya kwawo kungayambitse kunenepa kwambiri. Palinso chinthu china cholepheretsa - zinthu zomwe zili pamndandandawo sizithandiza kuthanso mavitamini ndi mchere wofunikira mthupi.

Yang'anani! Kapangidwe kakhalidwe kwabwino mwa ana kumagona pa mapewa a makolo okha. Simuyenera kuchotsera maswiti kwa mwana, kuda nkhawa za kukhazikika kwa mankhwalawa komanso kunenepa kwambiri. Pali njira ina - zopangidwa kuchokera pamndandandawu zimathandizira kukhutitsa thupi ndi shuga, zimawonjezera ntchito za ubongo ndipo nthawi yomweyo zimabweretsa zabwino ku mtima.

Zambiri zitha kunenedwa za zabwino za uchi wachilengedwe. Chokoma choterechi chimapangidwa ndi njuchi kuchokera ku timadzi tokoma ta mbewu. Pali mitundu yosiyanasiyana yomwe imasiyana kwambiri:

khalani ndi mtundu wina
ali ndi kukoma payekha
kununkhira kwa mitundu yosiyanasiyana sikungobwerezedwa.

Chokhacho chomwe chimasiyanitsa ndikukusowa kwathunthu kwamafuta amtundu uliwonse wazinthu.

Zowonadi! Ubwino wopindulitsa kwambiri ungapezeke mwa kuwonjezera uchi ku tiyi m'malo mwa shuga wamba. Kusuntha koteroko kumalimbikitsidwa ndi akatswiri azakudya.

Zomwe zalembedwera ndikuphatikizapo:

fructose
sucrose
Mavitamini B,
Madera a mchere.

Ndizogulitsa zomwe ndizovomerezeka kuti zigwiritsidwe ntchito ngakhale nditapendekeka kwakukulu kwa zizindikiro zovomerezeka pamachitidwe.

Zipatso za ayisikilimu

Ice cream ndi cholesterol zimatha kukhala zochuluka, koma pokhapokha ngati palibe mafuta a nyama omwe adagwiritsidwa ntchito kuti apange. Ndipo kugwiritsa ntchito zipatso zonse kumakulitsa phindu pa thupi mwanjira yamavitamini, michere ndi fiber.

Osati zovulaza zokha, komanso zomwe zingakhudze momwe kagayidwe kachakudya mthupi limakhalira maswiti:

kozinaki
Sherbet
nougat
Chisangalalo cha Turkey.

Koma chitetezo chokwanira cha zinthu zonse pamwambapa za cholesterol m'magazi sichimalola kumwa kwambiri. Ndikofunika kukumbukira kuti maswiti awa ndi ma calorie apamwamba, ndipo izi zimakhala ndi mawonekedwe a kunenepa kwambiri komanso matenda omwe amapezeka, kuphatikizapo mtima.

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)

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.