Zamgulitsi wa Cholesterol

Cholesterol ndi chinthu chonga mafuta, popanda iwo kugwira ntchito koyenera kwa thupi ndikosatheka. Pafupifupi 80% ya cholesterol yopangidwa ndi ziwalo zosiyanasiyana, zambiri zimapangidwa ndi chiwindi. 20% yotsala ya munthu amalandila ndi chakudya.

Thupi longa mafuta limakhala chofunikira pomanga ma membrane am' cell, limapereka mphamvu zawo, limateteza ku zotsatira zoyipa zama radicals omasuka. Cholesterol ndiyofunikira pakapangidwe ka mahomoni ogonana amuna ndi akazi, mahomoni a adrenal cortex.

Pamodzi ndi mchere, ma acid ndi mapuloteni, amapanga zovuta. Ndi mapuloteni, cholesterol ya zinthu imapanga lipoproteins, yomwe imasamutsira ziwalo zonse zamkati. Lipoproteins imakhala yovulaza ikasamutsa cholesterol yochuluka m'maselo.

Zomwe muyenera kudziwa za cholesterol

Pali zofunikira zambiri zowonjezera kuchuluka kwa chinthu. Mafuta okhathamiritsa ochokera ku nyama, mafuta anyama, confectionery, ndi masoseji amakhudza cholesterol. Choyambirira cha vutoli chizikhala moyo wongokhala, zizolowezi zoipa, komanso kugwiritsa ntchito mankhwala osavuta.

Nthawi zambiri, kuchuluka kwa zinthu zonga mafuta sikuposa 5 mmol / l wamagazi. Wodwala ayenera kuyamba kuda nkhawa za thanzi lake ngati zotsatira za kusanthula ziwonetsa cholesterol mpaka 6.4 mmol / L. Popeza cholesterol imakwera kutengera chakudya, zakudya zotsutsana ndi cholesterol zimachitika kuti muchepetse kuwonetsa.

Kutengera ndi kuopsa kwa kupatuka, wogwira ntchito pacakudya amalimbikitsa kuti muchepetse zakudya za cholesterol kapena ngakhale kuwalangiza kukana. Pazifukwa zochizira, zakudya zotere zimatsatiridwa kwa nthawi yayitali. Ngati, patatha miyezi isanu ndi umodzi, mafuta a cholesterol sanabwerere mwakale, muyenera kuyambitsa maphunziro.

Kudya kwambiri kungasokoneze mkhalidwe wamafuta kagayidwe:

1. Zakudya zomanga thupi
2. mafuta a nyama
3. mowa.

Kuti muchepetse zakudya zopatsa mphamvu, pamafunika kuchotsa mafuta, khungu ku nyama, kuphika mbale zophika kapena kuphika. Pa chithandizo cha kutentha, nyama ya nkhuku imataya pafupifupi 40% mafuta.

Zogulitsa Zopangira Cholesterol

Mndandanda wazakudya zomwe zimachulukitsa cholesterol zimatsogozedwa ndi margarine. Mafuta olimba a masamba awa ndi owopsa kwambiri paumoyo wa anthu, womwe ndi wofunikira kwa odwala matenda ashuga. Ndikofunikira kusiya margarine posachedwa, kupewa kuphika nayo.

Mu malo achiwiri malinga ndi zovulaza ndi soseji. Amapangidwa kuchokera ku nkhumba yamafuta ambiri, komanso zakudya zopanda pake. Palibe vuto lalikulu la lipoprotein wotsika kwambiri ndi dzira la mazira, limatchedwa mpikisano wa anti-rating.

Komabe, cholesterol ya mazira silivulaza kuposa nyama cholesterol. Ndikofunika kudziwa kuti mumtundu wamafuta ngati awa mafuta ali ndi ma pluses ambiri kuposa ma minus.

Nsomba zamatenda zimatha kukulitsa kuchuluka kwa lipoproteins otsika, makamaka nsomba mumafuta ndi ma sprats. Koma zakudya zamzitini muzawo wawo zimatha kukhala zothandiza kwa odwala matenda ashuga, zimakhala ndi mafuta ambiri a omega-3 acid.

Cholesterol yochuluka kwambiri imakhala ndi nsomba zonenepa. Zakudya izi, zomwe zimafalikira pa chidutswa cha mkate ndi batala, zimakhala bomba la cholesterol lenileni. Ma lipids ambiri ali ndi mawu ake:

Kuchuluka kwa cholesterol kumasiyanitsidwa ndi mitundu ina ya tchizi wolimba wokhala ndi mafuta a 45-50%. Gawoli limaphatikizanso nyama yokonzedwa, mankhwala apomwepo. Chifukwa chake shrimp ndi nsomba zam'madzi ndizovulaza pankhani ya cholesterol.

Sikuti aliyense amadziwa kuti kulibe zinthu monga chomera cholesterol. Ngati opanga awonetsa zomwe zimachokera pachibowo kuti mulibe zinthu ngati mafuta, ndiye uku ndikungotsatsa komwe kumapangidwira kuti chiwonjezere chiwerengero chaogulitsa.

Palibe chomera chomwe chingakhale gwero la cholesterol, mwachitsanzo, artichoke cholesterol kulibe.

Kuopsa kwa cholesterol yayikulu

Ngati wodwalayo wakweza cholesterol mosalekeza, izi zimawopseza thupi. Anthu ena pachabe sasamala zavuto. Mkhalidwe wa pathological umakhala chifukwa cha chitukuko cha matenda owopsa a mtima ndi mitsempha yamagazi, zimayambitsa kupezeka kwa malo a atherosselotic plaques, stroko, mtima.

Ngakhale pali mankhwala osiyanasiyana ochiritsira matenda amtima, gulu ili la matenda limakhala malo oyamba kufa. Pafupifupi 20% yamikwingwirima ndi 50% yamatenda amtima amayamba chifukwa cha cholesterol yayikulu.

Kuti mumve zowopsa za ngozi, muyenera kuyang'ana pazothandiza ndi zovulaza mafuta m'thupi. Choipa chimatchedwa kuti kachulukidwe kachulukidwe. Ndi kukula kwake, kutsekeka kwa mitsempha yamagazi kumachitika, kumakhala vuto lanu la stroko, mtima limayamba. Pachifukwa ichi, amafunika kuyesetsa kuyang'anira cholesterol zizindikiro zosaposa 100 mg / dl.

Kwa munthu wathanzi labwino popanda matenda a shuga komanso mavuto ofanana, ngakhale pakakhala matenda a mtima, kuchuluka kwa lipoproteins otsika kumayenera kukhala pafupifupi 70 mg / dl.

1. amachepetsa zoipa
2. imatumiza ku chiwindi,
3. chifukwa cha machitidwe ena, amathandizidwa.

Cholesterol nthawi zonse imazungulira m'magazi a munthu, koma zowonjezera, zimakonda kudziunjikira pamakoma amitsempha yamagazi. Popita nthawi, kutsitsa kwa ziwiya kumachitika, magaziwo samatha kudutsa monga kale, makoma amakhala osalimba. Maselo a cholesterol amaphwanya magazi okwanira ziwalo zamkati, minofu ya m'mimba imayamba.

Kuthekera kwa matenda osadziwika a cholesterol yapamwamba kwambiri. Momwemonso palokha, komanso kuchuluka kwaimfa chifukwa chazomwe zimachitika. Zifukwa zake zimachitika chifukwa chakuti cholesterol yowonjezera imachedwa kupereka zizindikiro zina.

Madotolo amalimbikitsa kuti odwala matenda ashuga azisamala kwambiri ndi kupezeka kwa kunenepa kwambiri, kupweteka kwamiyendo poyenda, mumtima, kupezeka kwa xanthomas pamafupa, ndi mawanga achikasu pakhungu.

Ngati chizindikiro chimodzi kapena zingapo zikukula, ndikulimbikitsidwa kuti mupemphe thandizo la dokotala posachedwa.

Kupewa Kwambiri kwa Cholesterol

Pofuna kupewa mavuto ndi cholesterol, ndikofunikira kuti mukhale ndi moyo wathanzi komanso kuti muchepetse mavuto. Ngati simungathe kudziletsa, dokotala amakupatsani mankhwala oti muthane ndi mankhwala azitsamba.

Malingaliro enanso sikuti kudya kwambiri, kuchepetsa chakudya chokhala ndi cholesterol. Komabe, zinthu zotere siziyenera kuchotsedwa kwathunthu, cholesterol yotsika palokha siyabwino.

Mdani wina waumoyo mu matenda a shuga ndi matenda ena ndi kusachita zolimbitsa thupi. Wodwalayo akapanda kusunthira, amakhala kuti amachepetsa cholesterol pamakhoma a mtima. Kuphatikiza apo, kuchita masewera olimbitsa thupi mwadongosolo monga masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, kuthamanga kapena kusambira ndikofunikira kwambiri.

Muyenera kusiya zosokoneza bongo. Kusuta ndudu ndi zakumwa zoledzeretsa kumawonjezera chiopsezo cha:

Mayeso a cholesterol ayenera kumwedwa kamodzi pamiyezi isanu ndi umodzi. Malangizowa ndi othandizira makamaka kwa odwala azaka zopitilira 35, azimayi omwe adasiya kusintha kwa nthawi. Nthawi zambiri amapanga zigawo za magazi ndi ziwonetsero zamagazi m'mitsempha.

Kuti muchepetse cholesterol, munthu ayenera kuwunika kunenepa. Sizikhudza mwachindunji kugwirira ntchito ngati chinthu chamafuta, koma chimakhala chiopsezo pakukula kwa cholesterol.

Tiyenera kumvetsetsa kuti kuwonjezera cholesterol index ndi chizindikiro cha kusayenda bwino mthupi. Ngati kugwiritsa ntchito njira zomwe zapangidwazo sikunathandize kuchepetsa magazi, pamafunika kuyamba kumwa mankhwala.Mapiritsi ndi mapiritsi otsutsana ndi kuphwanya matendawa amatengedwa molingana ndi malangizo kapena malinga ndi chiwembu chomwe adokotala akufuna.

Ndemanga za madotolo zikuwonetsa kuti kukula kwa cholesterol kumalumikizidwa ndi kusasamala kwenikweni kwa thanzi la munthu. Popewa mavuto ndi atherosclerosis amitsempha yamagazi, kusintha kwa zakudya sikokwanira. Njira yophatikizidwa nthawi zonse imakhala yofunikira.

About cholesterol akufotokozedwa mu kanema m'nkhaniyi.

Kodi ndizotheka kuchepetsa cholesterol ndi zakudya

Popewa kukula kwa atherosulinosis, muyenera kudziwa zakudya zokhala ndi cholesterol. Pansipa pali tebulo lokhala ndi zofanana. Chonde dziwani kuti kuchuluka kwa cholesterol muzinthu zina sizitanthauza kuti ndizowopsa m'mitsempha yamagazi.

Gome limawonetsa zakudya zomwe zili ndi cholesterol yambiri. Mbale zonse zokhala ndi zake zapamwamba zimakhala zowopsa. Izi ndi kwambiri mafuta, yokazinga zakudya. Zosiyanazo ndi zakudya zam'nyanja, nsomba ndi mtedza. Amalimbikitsidwa nthawi zambiri ndi akatswiri osati popewa matenda a atherosulinosis, komanso ndi cholinga chokhala ndi zochitika zolimbitsa thupi komanso zamaganizidwe, makamaka ukalamba.

Pewani zakudya zama lipoprotein otsika kwambiri, makamaka olemera mumafuta a trans, omwe amapangidwa ndi kuphika zakudya. Zimangowonjezera mwayi wokhala ndi matenda a atherosulinosis, komanso zimathandizira kukalamba kwa thupi.

Kudziwa zakudya ziti zomwe zimakhala ndi cholesterol yambiri, muyenera kuphunzira kuzindikira ma lipoprotein abwino ndi oyipa. Zimatsimikiziridwa kuti sikuti nyama yokhala ndi mafuta okha, komanso ma offal, ma yolks a mazira angathandize kuwonjezera mafuta a cholesterol ndikukula kwa atherosulinosis. Ndipo nsomba, makamaka nsomba zam'madzi, zimakhala ndi ma omega acids, omwe, m'malo mwake, amalepheretsa kuyikika kwa cholesterol plaques pamakoma a mtima. Kuphatikiza apo, ili ndi zinthu zambiri zomwe zimapindulitsa mafupa ndi mafupa.

Anthu omwe amakhala m'madera omwe amagwira ntchito yosodza amakhala osadwala matenda amtima komanso matenda am'mimba. Izi zimatsimikiziranso kuti cholesterol ndiyothandiza komanso yopweteketsa, ndipo posankha mbale, muyenera kuyang'ana kaye pamlingo wawo.

Offal, makamaka chiwindi, komanso mazira a mazira, amatha kudya nthawi zonse pokhapokha paubwana komanso ukalamba. Pambuyo pa zaka 30 mpaka 35, mbale zoterezi zimalimbikitsidwa kuti zizidyedwa mopitilira 1-2 pa sabata. Ndikofunika kukhalabe ndi moyo wogwira ntchito, womwe umachepetsa kwambiri ngozi yakukula kwa matenda a mtima komanso matenda am'mimba komanso kuchepetsa mavuto omwe angakhalepo pazakudya zopanda thanzi.

Momwe mungachepetse cholesterol ndi chakudya

Ambiri akuwombera izi, chifukwa chake adaphunzira zomwe zimachepetsa cholesterol, ndipo ndi chithandizo chawo chokha chomwe chingateteze mtima ndi mitsempha yamagazi pakusintha kwa atherosulinotic. Koma zambiri zenizeni zodzitchinjiriza kwa 100% pakukula kwa cholesterol yokhala ndi zakudya zopatsa thanzi komanso zabwino - ayi, ayi. Mndandanda wazinthu zomwe zimatsitsa cholesterol mwachangu komanso moyenera - izi ndizongoganiza za akatswiri. Akatswiri adazindikira kuti mbale zina (zam'madzi am'madzi, masamba amtundu wamasamba, ndi zina) zimachepetsa chiopsezo chokhala ndi atherosulinosis, zimachepetsa mapangidwe a cholesterol plaques, omwe amakhudza ziwiya za munthu aliyense wazaka.

Zakudya zofunika kwambiri zamafuta

Nayi mndandanda wazakudya zofunika zochepetsa mafuta m'thupi:

• Zakudya zam'madzi zopezeka ndi mafuta ochulukirapo a polyunsaturated acids, nthomba za fulakesi, fulakesi, mpiru, chitsamba cham'madzi,
• mtedza, walnuts, ma amondi,
• masamba ndi zipatso zambiri
• chimanga
• tirigu
• dzungu nthanga
• kabichi yoyera
• nkhuyu
• tirigu amaphuka
• nthangala za sesame
• mbewu za fulakesi.

Zomwe zatchulidwa pamwambapa zomwe zili ndi cholesterol yokwezeka zimakhala ndi njira yosinthira, koma panthawi imodzimodziyo zimachepetsa chiopsezo chotenga matenda a atherosclerosis ndi mtima, omwe amawonedwa ngati owopsa kwambiri.

Zofunikira Kwamafuta Acids

Kwa zaka zambiri, asayansi akhala akuyesera kuti adziwe zakudya ziti zomwe zimachepetsa cholesterol yamagazi. Pambuyo pa kafukufuku wambiri, zidapezeka kuti mafuta acids ofunika, omwe adapezeka koyamba mu 1923, amalepheretsa kupitilira kwa atherosulinosis komanso kupewa mtima ndi matenda amitsempha. Amatha kukonza kayendedwe ka magazi, kuchepetsa zotupa komanso kukulitsa zakudya zama cell. Chikhalidwe cha tsiku ndi tsiku chofunikira cha mafuta acids ndi 5-10 g. Amasunga kagayidwe kake mthupi la munthu.

Mafuta achilengedwe ofunikira ndi mphamvu yamphamvu yomwe imapangidwa ikaphwasulidwa. Sizinapangidwe ndi thupi, kubwera kwa ife makamaka kuchokera ku chakudya. Omwe amayimira ma acids ofunikira ndi Omega-3 ndi Omega-6.

Ndi zakudya ziti zomwe zili ndi mafuta acids ofunika?

Magwero achilengedwe amafuta achilengedwe:

• njere za fulakesi, mafuta opindika,
• soya
• mtedza
• mpendadzuwa
• nsomba zam'madzi amchere, makamaka nsomba ndi mafuta akumwa,
• zakudya zam'nyanja zonse
• nthangala za sesame
• thonje, maolivi, chimanga, mafuta odukizidwira,
• nyongolosi ya tirigu
• mafuta a germ.

Ndikulimbikitsidwa kuti muyambe kuyan'ana mafuta a cholesterol pazakudya osati muukalamba, koma kale kwambiri. Atherosulinosis imayamba zaka zambiri, ndipo zovuta zoyambitsa matendawa zitha kupewedwa.

Udindo waukulu popewa matenda amtima komanso wamitsempha amapatsidwa thanzi labwino. Ndikofunikira kuti musamadye pafupipafupi zakudya zomwe zili ndi cholesterol yambiri (komanso kachulukidwe kakakulu), komanso kudya zakudya zamafuta, zamafuta ndi zina “zotayira” zazing'ono momwe mungathere.

Mu kanemayi, akatswiri amalankhula za zakudya zopatsa thanzi zomwe zimachepetsa cholesterol yamagazi.

Phytosterols

Ma phytosterols ndi gawo limodzi mwa michere ya maselo a mbewu, imaphatikizidwa ndi fiber fiber. Amagwiritsidwanso ntchito kupewa atherosclerosis. Posachedwa, akatswiri apeza kuti phytosterol imatha kutsitsa cholesterol, kuchepetsa kuyamwa kwake mu khoma lamatumbo.

Ma phytosterols samangoyeretsa chimbudzi, komanso amachepetsa mafuta ochulukirapo kuti asamwe. Opanga zakudya zowonjezera zosiyanasiyana adayamba kugwiritsa ntchito maluso awa. Amaphatikizira phytosterols pazomera. Zakudya zomwe zimapangidwa muzakudya zimatsatiridwa mwachangu ngati zakudya zowonjezera pothandizira kupewa atherosulinosis komanso khansa.

Ena opanga margarine, batala, ndi zakudya zina zamafuta amagwiritsanso ma phytosterols kukopa makasitomala atsopano. Koma zabwino zophatikiza zovulaza ndi zofunikira pazikhalidwe ndizokayikitsa. Gwiritsani ntchito bwino phytosterols ku chakudya.

CHIKWANGWANI chamasamba

Makamaka, kuchuluka kwa atherosulinosis ndi mtima pathologies kumalumikizidwa ndikuchepetsa kwambiri kwa feteleza wazomera mu zakudya zamakono. Vutoli limakulirakulira chifukwa cholephera kuchita masewera olimbitsa thupi nthawi zonse. Kuphatikizika kwa zinthu ziwirizi kumapangitsa kuti magazi a cholesterol awonjezeke ngakhale kwa achinyamata komanso azaka zapakati.

Kusungitsa ntchito ya m'mimba, kuteteza kuyamwa kwa mafuta ambiri m'matumbo, ndikofunikira kudya zakudya za chomera tsiku lililonse. Muli zakudya zamafuta ambiri. Zomera zimakhala ndi pectin, zomwe zimachepetsa kuchuluka kwa cholesterol yochepa kwambiri mwa 20%, yomwe imayambitsa kuchuluka kwa zipupa pamakoma amitsempha yamagazi. Koma izi zimachitika ndi kugwiritsidwa ntchito kwa tsiku ndi tsiku kwa fiber.

Kuphatikiza apo, osati masamba ndi zipatso zokha ndizothandiza, komanso njere. Akatswiri azakudya amalimbikitsa kudya chimanga, tirigu, amene amatulutsa tsiku lililonse. Zakudya zotere zimakhala ndi pectin ndi fiber, zomwe zimayenera kudyedwa patsiku mkati mwa 30-50 g.

Koma kumbukirani tanthauzo la kuchuluka. Pectin yowonjezera imasokoneza thanzi la matumbo. Ngati zakudya zanu zimakhala ndi fiber yambiri (zopitilira 60 g patsiku), izi zidzakuthandizani kuchepa kwamphamvu kwa michere.

Zipatso zimakhalanso ndi ulusi wofunikira wamatumbo. Zothandiza kwambiri ndi mabulosi abulu, rasipiberi, sitiroberi, aronia, mphesa zofiira. Zamasamba, pofuna kupewa matenda am'matumbo ndikuwonjezera mafuta m'thupi, tikulimbikitsidwa kugwiritsa ntchito kabichi yoyera, biringanya, zukini.

Chosangalatsa kwambiri masiku ano ndi adyo. Akatswiri ambiri amawona kuti ndi chilengedwe. Gulu la mankhwalawa limachepetsa kupanga lipoproteins yotsika, yomwe imayambitsa matenda a atherosulinosis komanso matenda oopsa a mtima. Koma adyo imakhudza kwambiri m'mimba. Chifukwa chake, imagwiritsidwa ntchito mosamala kwambiri, makamaka ndi zakudya zowonjezera osati zopitilira 2-3 patsiku.

Zomwe zimayenera kutayidwa kwathunthu

Kuchuluka kwa cholesterol yotsika kwambiri pazogulitsa kumayambitsa kuwonongeka kwa mtima, kumayambitsa stroke, kugunda kwa mtima komanso matenda ena owopsa. Ma lipoproteins otsika kwambiri ocheperako amatha kukhalapo m'zakudya, koma pali chakudya chomwe chilibe phindu lililonse, koma, m'malo mwake, chimangoyambitsa.

Zakudya zomwe sizingadye ndi cholesterol yayikulu:

• nkhuku yokazinga ndi nyama ina yophika nyama,
• margarine
• masoseji,
• mafuta amitundu ya nkhumba, mafuta anyama,
• kukamwa, tsekwe,
• kuphika mafuta
• nsomba zamzitini
• makeke, makeke, makeke ndi makeke.

Zomwe tatchulazi ndizowopsa osati chitukuko cha atherosulinosis, komanso kunenepa kwambiri, matenda olowa. Mafuta owopsa ayenera kusinthidwa ndi mafuta a masamba, omwe ali ndi mafuta ochulukirapo. Ndikofunikanso kusiya nyama zosuta, chifukwa zimakhala ndi mafuta am'mimba omwe amayambitsa kukula kwa maselo owopsa.

Koma simungasiye mafuta azinyama. Ndikofunikira kuwongolera kuchuluka kwawo, makamaka patatha zaka 30, pomwe kuchuluka kwa metabolic kumachepera. Musaiwale zakufunika kochepetsera zopereka za mazira ndi mazira. Osamadya chiwindi, bongo, mazira tsiku lililonse - izi zidzatsogolera kuchuluka kwa mafuta m'thupi. Koma ngati mumakonda kudya masamba ndi zipatso, zitsamba, zipatso, ndiye kuti mutha kuloleza zakudya zoletsedwa kawiri pa sabata. Izi zikuphatikiza ndi zoumba ndi mazira.

Tsopano mukudziwa zakudya zomwe zimachepetsa cholesterol yamagazi, ndipo mutha kusintha zakudya zanu m'njira yoyenera. Kupewa kwa atherosulinosis kumafunikiritsa kuchita masewera olimbitsa thupi nthawi zonse. Kuti mudziwe kuchuluka kwa cholesterol m'magazi, muyenera kukayezetsa magazi. Izi zitha kuchitika kwaulere ku chipatala kapena kulipidwa mu labotale yaboma. Phunziro lotere limalimbikitsa kuti lizichitidwa katatu pachaka. Ndi chiwopsezo chachikulu cha cholesterol, chakudya chokha sichingagawidwe ndi - chithandizo chamankhwala chachitali chidzafunika.

Ndi za mzimu zomwe timvera lero H.V. Gluck Kuchokera pa opera "Orpheus ndi Eurydice" . Violin ndi limba. Chilichonse okonda ...

Apanso za cholesterol

Madzi a m'magazi enieniwo samatanthauza chilichonse. Kumbukirani kuti pansi pa mawu akuti "cholesterol" pali mitundu iwiri yake, yomwe imadziwika kuti "yoyipa" komanso "yabwino":

• Cholesterol yoyipa ndi kachulukidwe kachulukidwe lipoprotein (LDL). Ndiye amene amabisa mitsempha yamagazi, amapanga magazi akhungu ndikuwopseza kupanga ziwalo zamagazi,
• Cholesterol yabwino ndi yapamwamba kachulukidwe lipoprotein (HDL). Iye, m'malo mwake, amatha kuyeretsa ziwiya za LDL.

Mwa kudya zakudya zabwino komanso kuphatikiza chakudya, mutha kusintha cholesterol yoipa kukhala cholesterol yabwino. Ndikofunika kukumbukira chizolowezi cha mafuta a kolesterol kuchokera ku chakudya - zosaposa 400 mg patsiku. Kuwerengera ndikosavuta ngati mukudziwa zakudya zomwe zimakhala ndi cholesterol yambiri.

Gome lokhala ndi zofunikira limaperekedwa pansipa, koma mwanjira zambiri chithunzicho chikuwoneka motere: kupezeka kwakukulu kwa chinthu ichi mumafuta amkaka wamafuta, nyama yotseka, mitundu ina ya nyama (mwachitsanzo, nkhumba), mu batala.

Cholembera cholesterol ndi ubongo.

Ndi zakudya ziti zomwe zimakhala ndi cholesterol, ndipo kuchuluka kwake kumachokera kuti?

Amapangidwa mthupi lathu (pafupifupi 80% ya momwe amagwiritsidwira ntchito), ndipo amachokera ku chakudya (pafupifupi 20%). Chifukwa chake, ngakhale titakana kwathunthu zogulitsa ndi zomwe zilimo, palibe chomwe chidzatichitikire.

Monga lamulo, ngati mafuta achilengedwe ochokera ku nyama amapezeka kwambiri m'zakudya za anthu, izi zingapangitse kuchuluka kwa LDL m'magazi. Zomwe zimapangitsanso izi ndikugwiritsa ntchito molakwika zakudya zachangu, zakudya zabwino ndi shuga.

Ndi zakudya ziti zomwe zimakhala ndi cholesterol yambiri?

Cholesterol ambiri amalowa m'thupi lathu ndi nyama, tchizi ndi mafuta a nyama. Koma osataya zonsezi nthawi imodzi.

Zinafika poti sikokwanira kungodziwa zakudya zomwe zili ndi cholesterol yambiri. Njira yophikira ndiyofunikanso. Nyama ndi nsomba, mwachitsanzo, siziyenera kukazinga, koma kudyetsedwa, kuwiritsa kapena kuwiritsa. Kenako ngakhale nkhumba zimayamba kukhala zovulaza.

Komano, kudya zakudya zina zachomera kumatha kulimbikitsa thupi kupanganso cholesterol yake. Izi zimaphatikizapo margarine, zinthu zophikidwa m'mafakitale, zakudya yokazinga.

Ndiye kuti, mukakana nyama, batala, mafuta amkaka, koma kudya zakudya zamkaka za ku France, ma hamburger ndi maswiti, ndiye kuti cholesterol yamagazi singachepe.

Koma mwa zinthu zomwe zimachokera kuchinyama pali zomwe zimathandiza kumanga ndi kuchotsa LDL mthupi. Tiyeni tiwone bwino ngati zakudya zomwe zili ndi cholesterol zilidi zovulaza.

Mkaka ndi zinthu kuchokera pamenepo

Mafuta a nyama ndiye gwero lalikulu la cholesterol komanso chinthu chofunikira mkaka. Mkaka wonenepa kwambiri ndi mbuzi. Koma ngakhale izi, sizoletsedwa kuti zigwiritsidwe ntchito ndi anthu omwe ali ndi cholesterol yayikulu m'magazi.

Phospholipids mu kapangidwe kake salola lipoprotein yoyipa kuti igwirizane ndi makoma amitsempha yamagazi.

Zogulitsa za mkaka wa ng'ombe, zomwe zimakhala zambiri m'mashelefu, muyenera kusankha zina zomwe zimakhala ndi mafuta ochepa.

Mwachitsanzo, kirimu wowawasa kugula si 25%, koma 10% (imawerengedwa kuti ndi zakudya kale).

Red caviar

Kuphatikizika kwake kumayendetsedwa ndi mapuloteni (pafupifupi 30%) ndi mafuta (pafupifupi 18%), chakudya chokha 4%. Gome lathunthu la cholesterol mu chakudya limati LDL mu caviar ndi 300 mg pa 100 magalamu, omwe ndi ochuluka. Koma pa inayo Kumbali ina, caviar wofiira ndi gwero lachilengedwe la ma acids Omega-3 ndi Omega-6, omwe amalepheretsa zotsatira za cholesterol yoyipa.

Kuphatikiza pa asidi, nsomba ya salmon ilinso ndi michere yambiri komanso michere yama mavitamini. Amayambitsa ubongo.

Komabe osayenera kuzunzidwa kwa caviar. Supuni imodzi patsiku yokwanira.

Ndipo chinthu chofunikira kwambiri: m'magawo ndizosatheka kudya caviar monga gawo la masangweji amtundu wamba ndi batala! Zimasokoneza mayamwidwe acids ndipo zimasokoneza kotheratu phindu la caviar m'thupi.

Mwanawankhosa mwina ndiye nyama yothandiza kwambiri potengera zomwe zili zofunikira mmenemo. Koma mulinso cholesterol yokwanira mu icho: pafupifupi 100 mg pa 100 magalamu. Ngati mwanawankhosa sangathe kugawidwa ndi iwo, sankhani gawo la mtembo lomwe silikhala loopsa, taye nthiti ndi brisket.

Nsomba ndi nsomba zam'nyanja

Monga taonera patebulopo, mitundu ina ya nsomba zam'madzi ndimtsinje ndi zina mwa zakudya zomwe zili ndi mafuta ambiri: mackerel, carp, oyster, eel, shrimp, pollock, herring, mussels, tuna, trout, mollusks, lilime la nyanja, Pike, nsomba zazinkhanira , ma mackerel a mahatchi ndipo ngakhale zakudya za cod.

M'malo mwake, zakudya zam'nyanja zonse zimatipangira zabwino kuposa kuvulaza, chifukwa zimakhala ndi ma Omega-3 ndi ma Omega-6 acids omwe amalepheretsa lipoprotein yotsika pang'ono, kuphatikiza apo, ali ndi ayodini wofunika. Chifukwa chake, ndikofunikira komanso ndikofunikira kuphatikiza nsomba ndi nsomba zam'madzi mu zakudya zanu.

Chonde dziwani kuti zokha zomwe zidapangidwa ndi zinyama ndizomwe zalembedwa pano. Sipakhoza kukhala cholesterol muzakudya zamasamba.

Momwe mungachepetse cholesterol ndi zakudya

Kuti muchite izi mwachangu komanso moyenera, simuyenera kungowerengera zakudya zanu zokha, komanso kusiya kusuta, kuwonjezera ntchito zamagetsi masana. Zakudya zimakhalanso ndi gawo lalikulu.

Choyamba, muyenera kuchepetsa kuchuluka kwa zakudya zomwe zimakhala ndi cholesterol muzakudya zanu: nyama yamafuta, mazira, soseji, mafuta amkaka, etc.

Kachiwiri, yambitsani zakudya zomwe zimapanga LDL ndikuthandizira kuchotsa m'thupi:

Zakumwa zotsitsa Cholesterol

Imani vinyo wofiira. Mowa pawokha umavulaza thupi, makamaka ngati simukudziwa momwe amamwa. Koma zopindulitsa za vinyo wofiira wouma pazambiri zovomerezeka zatsimikiziridwa.

Mbewu za mphesa ndi peel zimakhala ndi bioflavonoids ndi chromium, zomwe zimapangitsa kuti magazi azikhala ndi magazi, zimathandizira mtima, komanso zimathandizira kuchepetsa ukalamba. Pazifukwa zathanzi, imwani vinyo wouma wokha ndipo osapitilira magalamu 100 patsiku, mwachitsanzo, pakudya kwamadzulo.

Osamwanso makapu opitilira 2-3 a tiyi wobiriwira tsiku lililonse popanda shuga ndi mkaka. Nthawi yabwino kwambiri ndi izi ndi theka loyamba la tsiku, momwe limakhalira. Gulani tiyi wamasamba akulu kwambiri, osati m'matumba. Musanayambe kutaya, thirani madzi otentha pa ketulo.

Cocoa Muli ndi antioxidant flavanol. Pogwiritsa ntchito nthawi zonse, mumatsitsa LDL m'magazi. Koma muyenera kusamala kuti musamawononge cocoa yambiri. Kapu imodzi patsiku m'mawa yopanda kanthu imakhala yokwanira. Omwe ali ndi katulutsidwe kamadzi am'mimba sayenera kumwa cocoa konse.

Maonekedwe atsopano ku cholesterol

Zaka zingapo zapitazo, malingaliro atsopano anawonekera ponena za kuvulaza komwe zakudya zama-cholesterol zambiri zimachita m'matupi athu. Malinga ndi malingaliro awa, cholesterol yomwe imapezedwa ndi chakudya silivulaza monga momwe thupi lathu limapangidwira tikamadya chakudya mwachangu, maswiti ndi zakudya zina zopanda mafuta.

Chifukwa chake, ngati mumazolowera kudya mazira othinana ndi chakudya cham'mawa, muzimasuka kudya, koma nthawi zonse muzikhala ndi masamba ndi zitsamba. Mukufuna nkhumba? Palibe vuto, koma nthawi zonse mumakhala ndi mbale yamasamba kapena mbewu yonse yopanda mafuta osapsa.

Kuti mupange zakudya zoyenera kuti muchepetse kuchuluka kwa cholesterol m'magazi, kumbukirani: palibe chidziwitso chokwanira pazomwe cholesterol ili.

Muyeneranso kudziwa za phindu la zinthu zina, kapangidwe kake ndi zakudya zina, komanso momwe mungaphikire chakudya. Kenako chakudya chanu chimakhala chokwanira, cholondola, chosiyanasiyana komanso chathanzi.

Kudya kwa cholesterol mthupi ndi chakudya

Kodi ndichifukwa chiyani zakudya za cholesterol zapamwamba zimakhala zovulaza thupi? Kuti muyankhe funso ili, muyenera kuyang'ana mawonekedwe a cholesterol metabolism ndi biosynthesis yake. Mwa chikhalidwe chake, mafuta am'madzi monga mowa wa polyhydric. Pali cholesterol ya anthu amkati komanso zachikhalidwe. Endo native amapangidwa m'thupi, ndipo timakhala kunja ndi zinthu zomwe zimakhala ndi cholesterol.

Nthawi zambiri, magawo azakudya amangokhala 20% yokha. 80% yotsalayo imapangidwa ndipo imapezeka m'maselo a chiwindi ndi matumbo.

Cholesterol ndi molekyu yopanda kuyenda. Kuti izitha kutumizidwa kumankhwala onse ofunikira mu ziwalo, imagwirizanitsa ndi mapuloteni onyamula. Ma complex okhala ndi cholesterol amtunduwu amatchulidwa malinga ndi kusala kwawo pa LDL, VLDL ndi HDL (otsika, otsika kwambiri komanso otsika kwambiri a lipoproteins, motsatana).

Nthawi ndi nthawi, ma lipids awa amatha kugawidwa m'magawo "oyipa" ndi "abwino" a cholesterol. LDL ndi VLDL ndi cholesterol yovulaza yomwe imawononga kwambiri vasot endumhelium ndipo imayambitsa atherosulinosis. Ndi kuwonjezeka kwa mulingo wake, njira zomwe zimapangitsa kuti magazi azikhala ndi magazi - HDL - zimayambitsa. Kachigawo kameneka kamagwirizana ndi ma lipids otsika kwambiri, kumatsuka mitsempha yamagazi m'magazi a cholesterol, kumawonjezera kusokonekera komanso kukana kwa khoma lamitsempha.

Cholesterol simapezeka mu zakudya zam'mera - chimanga, zipatso, mtedza, masamba.

Tsiku lililonse, munthu akulimbikitsidwa kudya mpaka 300 - 400 magalamu a cholesterol. Ngati chiwerengerochi chikuwonjezeredwa pafupipafupi, ndiye kuti patapita nthawi ma mamolekyu ochulukirawa adzayamba kuzungulira mokwanira m'magazi, kukhudza microvasculature ndi endothelium. Cholinga chachikulu cha izi ndi zakudya zopanda thanzi zomwe zili ndi zakudya zochuluka za cholesterol. Mafuta ochulukirapo a nyama ndi shuga zomwe zimaloŵa m'thupi, ndizomwe zimayambitsa chiopsezo cha hypercholesterolemia.

Mndandanda wa cholesterol mu chakudya

Mtsogoleri wa cholesterol m'mapangidwe ake ndi mafuta amanyama. Ndi gawo lamafuta, "lolemetsa" wamatumbo, mbale.

Timapereka mndandanda wazinthu zomwe zikuwonetsa zonena za cholesterol (kusintha kotsika kwa cholesterol level). Yopangidwa pamaziko a National Food Database (USDA), yopangidwa ndi dipatimenti yaulimi yaku US.

Kutengera pa tebulo, titha kunena kuti mafuta ambiri a cholesterol omwe amapanga mazira, chiwindi cha nyama ndi offal - ubongo ndi impso. Pazakudya za nyama pazonse, kuzunza kwawo pakudya sikungangoyambitsa kukondoweza kwa thupi komanso kungasokoneze matumbo a ziwalo.

Kuti achepetse chiopsezo chotenga hypercholesterolemia, madokotala amalimbikitsa kusintha kapena kudya gawo la nyama ndi mbalame. Zokonda zimaperekedwa ku nyama yoyera: chifuwa cha nkhuku kapena nkhuku. Khungu, mitima ndi chiwindi zimakhala ndi mafuta ochulukirapo, motero siziyenera kudya zakudya zotsitsa lipid.

Poyamba anthu amakhulupirira kuti ndi cholesterol yayikulu, zakudya ziyenera kupatula. mazira, popeza ndiwambiri mu iwo. Komabe, kafukufuku waposachedwa awonetsa kuti mamolekyu a lecithin amapezeka muzomwe zili dzira. Izi zimalepheretsa mayamwidwe akunja amafuta achilengedwe m'mimba, zomwe zikutanthauza kuti mumakhala mulingo wa cholesterol, womwe umapezekanso dzira.

Kuphatikiza apo, lecithin ili ndi immunostimulating ndi antioxidant zotsatira. Popita nthawi, imatha kuchepetsa cholesterol yoipa komanso kutulutsa malire pakati pa LDL ndi HDL. Sabata imaloledwa kudya mazira 1-2 tsiku lililonse, makamaka m'mawa.

Zakudya za nsomba -chinthu chofunikira pankhani yazakudya zopatsa thanzi. Nyama zam'nyanja zilinso ndi cholesterol, koma kuchuluka kwake komanso kuvulaza kumadalira mtundu, mitundu ndi njira yokonzera nsomba.Zakudya zam'madzi ndizofunikira kwambiri m'zakudya chifukwa zimakhala ndi mafuta ochulukirapo a polyunsaturated fat acids - Omega-3 ndi Omega-6. Pokhala ma antioxidants achilengedwe amphamvu, makina awa, omwe amagwera m'magazi, amatha kuyeretsa makhoma a bedi lamimba la lipid ma depidits.

Mafuta amchere am'madzi amakonda. Zoyenera - mitundu yama nsomba ofiira. Ngakhale ali ndi cholesterol yochuluka pakupanga kwawo, amatha kulowa menyu - kuchuluka kwa katundu wawo wopindulitsa kumaposa zotsatira zoyipa. Mu ma mussel, ma cod, ma mackerel, ma pike kulibe mafuta m'thupi, motero amawerengedwa ngati mitundu yopanda nsomba. Koma mafuta amafuta ochokera ku mackerel (makamaka osuta) ndi sturgeon stellgeon ayenera kutayidwa - zopitilira 300 mg za cholesterol zili 100 gm za fillet za nsomba izi.

Zokhudza mkaka, pali magulu angapo azinthu. Pali mitundu yomwe imakhala ndi cholesterol yambiri - monga tchizi cholimba, batala watsopano, mafuta wowawasa zonona ndi tchizi cha kanyumba, mkaka wonse. Komabe, pali mndandanda wazinthu zomwe zili zopanda mafuta a cholesterol. Izi zimaphatikizapo tchizi chamafuta ochepa, kefir yamafuta ochepa kwambiri (1%) ndi mkaka wowoneka bwino. Amakonzekera kugwiritsa ntchito ukadaulo wapadera ndipo amaphatikizidwa ndi gulu lowopsa kwambiri.

Kuyambira pasitala, zoyera zatsopano mkate ndi zinthu zina za ufa wazopamwamba za tirigu ziyenera kutayidwa. Mitundu yonse ya tirigu ndi rye mkate ndi breadcrumbs amasankhidwa.

Zambiri mwa mndandanda zimayenera kukhala zatsopano zipatso ndi masamba. Zakudya izi zimakhala ndi mafuta a masamba okha, omwe amasinthidwa kukhala HDL osati LDL. Kuphatikiza apo, ndizosavuta kugaya ndipo zochulukirapo zimachedwa mwachangu komanso momasuka ndi bile ndipo zimatuluka m'thupi.

Pafupifupi chomera chilichonse chimakhala ndi mankhwala osokoneza bongo. Mu udzu winawake, awa ndi ma phthalides, mu kaloti - pectin, mafuta a pichesi ndi mpendadzuwa - gulu lonse la antioxidants. Chifukwa chake, zipatso ndi ndiwo zamasamba zimangokhazikitsa mbiri ya lipid, zimagwirira ntchito pazogwirizanitsa zonse za pathogenesis, komanso zimathandizira pakukula konse.

TOP 10 cholesterol product

Kutengera maphunziro ambiri a kuchuluka kwa cholesterol muzakudya za tsiku ndi tsiku, mtengo unapangidwa kuchokera pazogulitsa 10 zapamwamba kwambiri ndi mafuta ambiri. Mndandanda wazinthu zotere zomwe zimakhala ndi cholesterol yambiri zimaperekedwa patsamba lino.

Zofunika! Ngakhale kuti malonda awa ali ndi cholesterol yambiri, simungathe kuzikana kwathunthu. Ngakhale mutakhala ndi cholesterol yayikulu, onetsetsani kuti mumadya mazira, chiwindi, nsomba (muyenera kukhala owongoka!), Mafuta amanyama (makamaka batala), shrimp, squid, nyama (nkhumba yowonda kwambiri), tchizi lachilengedwe (osati mankhwala a tchizi). Popanda malonda awa, cholesterol sichitha kwenikweni (mwina 1-3%), koma mkhalidwe wabwinobwino wazovuta.

Chakudya chofulumira, nyama yokonzedwa ndi maswiti - ndikwabwino kuchichotsa kwathunthu. Palibe chabwino mwa iwo.

Zotsatira za njira yophikira pa kuchuluka kwa mafuta m'thupi

Zambiri za cholesterol zovulaza m'mbale sizikhudzidwa ndi kapangidwe kake ka chakudya, komanso njira yakukonzekera kwawo.

Analimbikitsa kuti azikupatula muzakudya. yokazinga (makamaka mafuta a nyama), zonunkhira, zosuta komanso zakudya zamchere. Amatsala pang'ono kutaya zotsatira zopindulitsa ndipo amatha kukhala othandizira osati ku atherosulinosis, komanso matenda oopsa, kunenepa kwambiri, matenda am'mimba, matenda ashuga, komanso chiopsezo cha matenda a mtima.

Zakudya zowiritsa, zophika, zophika ndi zophika zimasungidwa pazofunikira zambiri. Amakhala osavuta kupukusa ndi kugwirira ntchito komanso kugwiranso ntchito bwino mafuta, mapuloteni komanso chakudya. Mosiyana ndi zakudya zokazinga, mafuta a trans samakhala mu zinthu zophika ndi zophika, potero amachepetsa kuchepa kwa magazi ndi chiwopsezo cha neoplasms.

Zakudya ndi imodzi mwazinthu zazikulu zamankhwala pazinthu zomwe zimakhala ndi cholesterol yayikulu m'magazi. Maziko a chakudya chopatsa thanzi amapangidwa ndi zakudya zochepa m'mafuta a nyama. Mavuto azakudya ndi munthu payekha, chifukwa chake ndibwino kufunsa malangizo a katswiri. Onetsetsani kuti mwakhala mukuwunikidwa mozama izi zisanachitike. Ngati muli ndi cholesterol yabwinobwino, ingotengani tebulo pamwambapa kuti mupewe mavuto mtsogolo.

Ndikofunika kumamatira pachakudya chomwe mumadya nthawi zonse, popeza kusiyanasiyana kwakudyako kumadzala ndi zotsatirapo zoyipa komanso kuchuluka kwakuchulukirapo kwa zizindikiro za cholesterol yoyipa.

Kuti mukhale ndi thanzi lathunthu, mankhwalawa azakudya ayenera kuwonjezeredwa ndi kusintha kwa mtundu ndi moyo. Ayenera kukhala wakhama, wolimbitsa thupi mokwanira komanso wopsinjika pang'ono. Chifukwa chake, sitidzangoleketsa thupi kuti muchepetse cholesterol yovulaza, komanso tidzathandizira kudzipatsanso kwake komanso kuchira.

About cholesterol

Ndiwe woipa komanso wabwino:

1. LDL ndiyabwino. Mitsempha yamagazi yokhazikika ndi iyo, magazi amayamba, magazi amawoneka.
2. HDL ndiyabwino. Imatha kuyeretsa mitsempha yamagazi ya cholesterol yoyipa.

Ngati muli ndi zakudya zoyenera, ndiye kuti cholesterol yoyipa imatha kukhala yabwino. Tiyenera kukumbukira kuti zomwe zimachitika patsiku ndi 400 mg. Kuululira ndikosavuta ngati mukudziwa za zinthu zomwe zilizigawozo.

Ubwenzi wazakudya ndi kuchuluka kwa magazi

Cholesterol (80%) imasungidwa mu chiwindi kwa mafuta azakudya. Mwanjira imeneyi, zimatengedwa ndi minyewa ndipo zimagwiritsidwa ntchito ngati gawo lapansi lamphamvu komanso zofunikira pakuwonekera kwa maselo atsopano. Zotsalira za cholesterol zosasinthika zimatumizidwa ku chiwindi ndikuwunjikana pamenepo. Ndi nthawi yayitali yanjala, amamasulidwa ndipo thupi limalandira ma calories.

Ndipo 20% ya chinthucho imalowa mu fomu yomalizidwa. Cholesterol kuchokera ku chakudya imafalikira mofulumira kupita ku minofu, ndipo zochulukirapo zimayikidwanso m'magazi a chiwindi mpaka nthawi yomwe mukufuna.

Thupi limayendetsa bwino gawo la gawo m'magazi, limatulutsa zomwe zimafunikira pokwaniritsa zosowa za tsiku ndi tsiku. Ngati mulid wa lipid wasokonezeka, mwachitsanzo, ndi kugwiritsa ntchito kwambiri mafuta, chinthucho chimadziunjikira pamakoma amitsempha yamagazi, ndikupanga zolembedwa za atherosulinotic. Zotsatira zake, matenda a minofu ya mtima ndi kukakamiza kowonjezereka mu zotumphukira zimawonekera. Chifukwa chake, ndikofunikira kudziwa komwe cholesterol ili.

Mothandizidwa ndi mafuta azakudya, 20% ya chinthucho imaperekedwa, yomwe imalowa m'magazi kuchokera kunja. Zomwe zimachitika patsiku ndi 400 mg. Ndi mafuta ambiri m'magazi, zoterezi zimafunikira zochepa.

Cholesterol yoyipa

LDL - ndi chiyani? Awa ndi ma lipoproteins otsika kwambiri, omwe ali ndi kuchuluka kwa atherogenicity ndikuwongolera kuwonongeka kwa mtima wa atherosselotic. M'mawu osavuta, LDL - ndi chiyani? Ichi ndi cholesterol choyipa. Zolemba zake zapamwamba zimakhudza thanzi lathunthu. Chifukwa chake, ndikofunikira kudziwa zakudya zomwe zimakhala ndi cholesterol, komanso kuyang'anira muyeso.

Nyama Yonenepa ndi Mafuta

Izi ndi zakudya zomwe zimakhala ndi cholesterol. Chifukwa chake, kuzunza iwo sikulimbikitsidwanso.

Mafuta ochulukirapo amapezeka mu ubongo wa ng'ombe, mafuta anyama. Ndipo ngati choyambirira chimakhala cha masewera, ndiye kuti chachiwiri chimakhala alendo patebulo la mabanja ambiri. Zowopsa za mafuta anyama zimaphatikizidwa ndi mafuta ambiri. 100 g yamalonda iyi imakhala ndi cholesterol yambiri kuposa mtengo wake watsiku ndi tsiku. Ndikofunika kuti muzidya ng'ombe zamkati ndi mafuta anyama kawirikawiri komanso zochepa. Pokhala ndi zochuluka, musagwiritse ntchito izi konse. Izi zimagwiranso ntchito pazinthu zina zam nyama. Mwachitsanzo, mafuta a nkhumba cholesterol ndi 410 mg (pa 100 g).

Ambiri mwa mavitamini ndi ma amino acid ali mutton. Koma ilinso ndi cholesterol yambiri. Ndikofunika kudya zamkati, osadya nthiti, ali ndi milomo yambiri. Kwa odwala omwe ali ndi atherosclerosis, muyenera nyama yamwana wamphongo ndi ng'ombe yopanda mafuta, nyama ya nkhuku. Ndi bwino kuba. Nyama zamafuta, monga nkhumba, ndizoletsedwa.

Soseji ndi malonda omalizidwa

Kodi cholesterol ndi chiyani? Ili ndi soseji yosuta komanso yaiwisi. 100 g ikhoza kukhala 80-120 mg. Ndi atherosclerosis, mitundu yosiyanasiyana ya mankhwala osavomerezeka ndi yoletsedwa.

Anthu athanzi amaloledwa soseji, koma ochepa. Ngati pali chiopsezo cha zolembera, m'malo mwa soseji, muyenera kudya nyama yophika kapena mitundu yophika. Ali ndi cholesterol yochepa kwambiri. Mu 100 g ya soseji yophika pali mafuta 60 mg. Ngakhale atherosulinosis, imaloledwa kudya malonda. Koma madokotala amalimbikitsa kuti azitha kugwiritsa ntchito.

Batala

Mutha kumva malingaliro osiyanasiyana pankhaniyi. Koma pamapeto pake, batala, ndilabwino kapena silabwino kwa thupi? Zonse zimatengera kuchuluka kwa kugwiritsidwa ntchito ndi mtundu. Batala logawidwa m'mitundu iwiri: ghee komanso chikhalidwe. Ghee ili ndi mafuta okwera pang'ono poyerekeza ndi mafuta wamba - mpaka 280 mg pa 100 g. Mu kirimu wamba, palibe oposa 240 mg omwe alipo.

Pali cholesterol yambiri mumitundu yonse iwiri ya zakudya. Ndi zoletsedwa kudya ndi atherosulinosis. Pakutentha, zina zowonjezera za chinthu zimatulutsidwa mu poto. Mlingo wa cholesterol umadzuka katatu. Mafuta ophikira omwe amadzaza mafuta amtengo wapatali ndi nkhani yosiyana kwambiri.

Ngati palibe zolakwika muumoyo, kodi batala limabweretsa zabwino kapena kuvulaza munthu? Anthu athanzi ayenera kumadya, koma osapitirira 50-100 g patsiku. Awa ndi mafuta apamwamba kwambiri omwe amaphimba zofunikira za thupi pakupanga zinthu zamakoma a cell komanso kaphatikizidwe ka mahomoni. Komabe batala limapereka mayamwidwe a mavitamini osungunuka A, E, D.

Zaamphaka nsomba

Nanga ndi chiyani chomwe chimakhala ndi cholesterol? Ali mu nsomba zamzitini. Mutha kugwiritsa ntchito mankhwala ngati atherosulinosis, koma muyenera kusamala posankha mitundu ya nsomba. Mwachitsanzo, sardine wa zamzitini uli ndi zinthu zofunikira za 120-140 mg pa 100. Izi ndizambiri. Ngakhale ndi ziwiya zoyera, ndikofunikira kuti musadye izi, chifukwa zinthu zofunikira zimatha kupezeka m'mitundu inanso ya nsomba. Ngati mukufuna kudya sardines, ndiye kuti tsiku lonse lotsatira muyenera kudya masamba, zipatso.

M'pofunika kusankha nsomba zamzitini, trout, tuna. Mafuta pang'ono mwa iwo - mpaka 50 mg. Mtengo waukulu wa nsomba ndi kupezeka kwamafuta a polyunsaturated. Izi ndi omega-3, 6, 9. Awa ndi mafutawa, koma ma mamolekyulu awo amomwe amaphatikizidwa amalumikizidwa mwanjira ina. Mthupi, omega ali ndi ntchito yama mamolekyulu amafuta, amasungunula zolembera m'mitsempha yamagazi. Chifukwa chake, nsomba ndizothandiza pa atherosulinosis, koma ndibwino kuti muzidya osati zamtundu.

Zinthu Zamkaka Zamafuta

Munthu wathanzi amatha kudya mkaka wokhala ndi mafuta osaposa 3.2%. Ndi chizolowezi chokhala ndi cholesterol yayikulu, komanso okalamba, mankhwalawo saloledwa kupitiliza 2.5%. Muzochitika zapamwamba, m'malo mwa mkaka wa ng'ombe, masamba amagwiritsidwa ntchito: soya, sesame, almond, hemp. Ali ndi zinthu zambiri zofunikira, koma alibe cholesterol. Ngati mumakonda mkaka wa ng'ombe, ndiye kuti mutha kugwiritsa ntchito zinthu zopanda mkaka pazaka zina.

Zotsatira zoyipa za cholesterol

Malinga ndi ziwerengero, iwo omwe amwalira ndi matenda amtima anali ndi zotsika kwambiri za milomo ya lipoprotein, komanso kuchuluka kwa lipoproteins otsika. Izi zigawo zolakwika zimadziunjikira m'mitsempha yamagazi ndikupangitsa kuti atherosulinosis.

Matenda owopsa amawonekera pamene zolembera zimasonkhana pamitsempha yotupa ya mtima. Zotsatira zake, kuunikira kwa ziwiya kumacheperachepera, mphamvu zake zimatayika, zomwe zimachepetsa kutuluka kwa mpweya kumtima. Nthawi zambiri, chifukwa cha kusayenda bwino kwa magazi, vuto la mtima kapena kupindika kwawoko kumawonekera. Maonekedwe a malo owonongeka amawononga makhoma amitsempha yamagazi, kumabweretsa mapangidwe amisempha yamagazi, omwe amatchinga mtsempha wamagazi. Chombo chomwe chataya mphamvu yake chimaphulika pamagazi kwambiri.

Zakumwa zoopsa

Kuphatikiza pa zinthu zovulaza thanzi, pali zakumwa. Cholesterol imakwera chifukwa cha:

1. Makomputa okoma, madzi otumphuka ndi madzi, ma cocktails. Dotolo akakupangirani zakudya zamatenda a atherosulinosis, samalola kudya zakudya zokhala ndi cholesterol yokha, komanso mbale zomwe zimakhala ndi mafuta ambiri. Ndi gwero lamphamvu zotsika mtengo, zogulitsa zimatengedwa mwachangu ndikuwonongeka ndi thupi ngati mphamvu. Mafuta sakhala osafunikira, amadzikundikira m'magazi ambiri ndikukhazikika pamakoma amitsempha yamagazi. Sizoonjezera zonse zomwe zimatha kunyamulidwa ku chiwindi. Kuyamwa kwa zakudya zamafuta kuchokera kuzakumwa za shuga ndizothamanga kwambiri.
2. Za mowa. Ichi ndi chakumwa chamafuta ambiri, choletsedwa kumwa pazifukwa izi. Mu zakumwa zoledzeretsa, mumakhalanso zinthu zina zapoizoni. Atalowa m'magazi, kuwonongeka kwamitsempha yamagazi kumachitika. Izi zikutanthauza kuti posachedwa phula la cholesterol m'malo ano, chifukwa cholesterol yomwe singawonongeke ndi minofu imakhazikika pamakoma owonongeka a ziwiya.
3. Khofi Chomwa ichi chili ndi chinthu chomwe chimathandizira kuyamwa kwa cholesterol pazakudya. Ngati mukukayikira kukhudzika kwa lipid metabolism, khofi sayenera kumwa.

Ndi cholesterol yayikulu, kugwiritsa ntchito zakumwa izi kuyenera kukhala kochepa. Koma madzi amchere, tiyi wobiriwira, koko, ma compote ndi oyenera.

Kodi chothandiza ndi chiyani?

Palinso mndandanda wazakudya zomwe zimachepetsa cholesterol. Muli ndi mafuta achilengedwe a polyunsaturated. Mothandizidwa ndi Omega-3, 6, 9, kuchuluka kwa cholesterol ya m'magazi kumatsika ndipo cholesterol plaques imasungunuka. Izi zimakwaniritsa thupi ndi mphamvu komanso zinthu zomanga, ndiye maziko a kapangidwe ka mahomoni ogonana.

• mafuta a masamba: maolivi, nthangala, zopindika, hemp,
• mtedza
• mapeyala
• nsomba zamafuta: nsomba, nsomba, nsomba zamchere, ma herling.

Mutha kudya broths nsomba, ali ndi zinthu zofunika. M'malo mwa sosi, mayonesi, kirimu wowawasa, ndibwino kusankha mafuta a masamba. Mu chakudya muyenera kukhala ambiri zipatso, masamba. Muyenera kudya zipatso zambiri zamtundu wa zipatso, chifukwa zimaswa mafuta ambiri mthupi.

Malangizo Ochepa

Cholesterol chotsika ndiyonso choopsa, monga momwe chimakhalira. Zakudya zapadera zimafunika kuti mulingo wake ukhale wake. Ndikofunika kudya mafuta azomera ndi nyama. Koma muyenera kusiyanitsa pakati pa cholesterol yoyipa ndi yabwino. Yoyamba imadziunjikira pamatengera ndipo imatsogolera ku mawonekedwe a zolembera. Ali mu:

• chakudya chofulumira
• zakudya zokazinga
• margarine
• wosuta mbale.

Kudya zinthu izi sikuyenera kukhala. Ndi iwo, mulingo wamafuta umapangidwanso, koma palibe phindu kuchokera kwa iwo. Ndikwabwino kudya zopangidwa ndi nyama zachilengedwe: mwanawankhosa, batala, mazira, mkaka. Mafuta osachepera 1/3 akhale mafuta acids. Chifukwa chake, muyenera kudya mtedza, mapeyala, mafuta a masamba ndi nsomba.

Mwa zakumwa, ndibwino kudya mkaka, makamaka mbuzi. Imathandizanso mkaka wophika wophika, kefir, yogati, Whey. Zakudya zamtundu wa citrus ziyenera kukhala zochepa, zimapereka kuwonongeka kwa mafuta panthawi yokugaya. Chifukwa chake, muyenera kudya pafupipafupi, koma m'magawo ang'onoang'ono.

Popewa kutsitsa kapena kukweza cholesterol, muyenera kuzolowera zomwezo. Zizindikiro zimasiyana potengera zaka komanso jenda. Kwa amuna ochepera zaka 25, chizolowezi ndi 4.6 mmol / l, ndipo pambuyo 40 - 6.7. Atsikana ochepera zaka 25 amaloledwa cholesterol mpaka 5.59, ndipo azimayi atatha 40 - 6.53. Kuphatikiza pa chiwonetsero chazonse, chiyerekezo cha DNP ndi HDL chiyenera kukhazikitsidwa. Mlingo wotsiriza uyenera kukhala 70%.

Triglycides, yomwe imagwiritsidwa ntchito ndi thupi kuti ipeze mphamvu zamagetsi, ndizofunikira pa thanzi la munthu. Kuchuluka kwa izi kumabweretsa kunenepa kwambiri. Ngati cholesterol imaposa 6.5-7.8 mmol / l, ndiye hypercholesterolemia imayamba. Pali zifukwa ziwiri zoyambitsa matendawa: kusadya bwino komanso kusachita masewera olimbitsa thupi.

Cholesterol imakwera kuchokera:

• jenda (mwa amuna, msambo umakwera pafupipafupi),
• mimba
• zaka
• cholowa
• matenda ashuga
• kumwa mankhwala otsekemera, zoletsa, corticosteroids,
• zizolowezi zoipa
• nyengo ya azimayi.

Kuperewera kwa cholesterol kumayambitsa matenda a anorexia, oncology, hyperthyroidism, kukhumudwa, kusabala kwa amuna, kuba. Chifukwa chake, kwa munthu aliyense, zofunikira ndizofunikira.

Kodi pali kuphwanya malamulo azakudya?

Poyamba, zitha kuwoneka kuti kutsitsa kapena kukweza cholesterol kulibe vuto. Koma zotulukapo za atherosulinosis ndizovuta. Ndi mawonekedwe apamwamba a matendawa nthawi zambiri, imfa imachitika chifukwa cha stroke kapena kugunda kwa mtima.

Hypertension, yomwe imawoneka kuchoka m'magazi pang'onopang'ono chifukwa chamitsempha yamagazi, imayambitsa zovuta zambiri komanso imakhudza kwambiri moyo. Zakudya siziyenera kusweka, chifukwa cholesterol yowonjezereka imatha kuyambitsa kuphwanya mawonekedwe ndikuwoneka ngati magazi.

Ndani kuti alumikizane?

Kuti mukayezetse cholesterol, muyenera kupita ku akatswiri odziwa zamankhwala. Adzawongolera ndikusintha zotsatira zake. Ngati pali zopatuka, zimaperekedwa kwa wokhulupirira zamtima. Mungafunikenso kuthandizidwa ndi dotolo yemwe amasintha zakudya zanu. Ndikofunikira kutsatira malingaliro onse a akatswiri,

Kodi kuyezetsa magazi kangati?

Nthawi zambiri, kuyezetsa magazi kwa biochemical kumachitika kamodzi pakadutsa zaka 2-3 (mpaka zaka 40). Anthu azaka zambiri ayenera kufufuzidwa chaka chilichonse, chifukwa chiopsezo chotenga matenda a atherosulinosis chimawonjezeka ndi zaka.

Ngati pali zopatuka, ndiye kuti mayesowo amachitika miyezi isanu ndi umodzi iliyonse. Izi zimafunika pakuwongolera komanso kugwiritsa ntchito nthawi yake, ngati kuwonongeka kwa wodwala kukuwonekera.

Zimakhudza Njira Yophikira Cholesterol?

Kukhalapo kwa cholesterol yoyipa kumatengera kapangidwe kazinthuzo, njira yokonzekera. Ndikofunika kuti muchotse zakudya zophika muzakudya, makamaka mukamaphika mafuta azinyama. Zonunkhira, zakusuta, zamchere zamchere ndizoletsedwa. Amathera zopindulitsa zawo ndipo amatha kutsogolera osati ku atherosulinosis, komanso ku matenda oopsa, kunenepa kwambiri, matenda am'mimba, matenda a shuga, kugunda kwa mtima.

Zakudya zophika, zophika, zophika ndi zophika zimasunga zinthu zofunika. Zimagwidwa mosavuta ndikugaya, ndikupanga mafuta, mapuloteni, chakudya. Poyerekeza ndi zakudya zokazinga, mafuta a trans samawonekera muzinthu zophika ndi zophika, chifukwa chake, carcinogenicity ndi chiopsezo cha neoplasms amachepetsedwa.

Zakudya ndi chinthu chachikulu chamankhwala omwe ali ndi mafuta ambiri a m'magazi. Chakudya chopatsa thanzi chimatengera zakudya zomwe zimakhala zochepa m'mafuta a nyama. Chakudyacho ndi munthu payekha, motero ndikofunikira kukaonana ndi katswiri kuti mukakambirane. Koma, choyamba, amafufuza kwathunthu. Ndi cholesterol yabwinobwino, muyenera kungotsatira momwe amagwiritsidwira ntchito.

Kuti zitheke, kuphatikiza pakudya, kusintha mgulu ndi njira ya moyo ndikofunikira. Ayenera kukhala wokangalika, ndi zolimbitsa thupi. Muyeneranso kuchotsa kupsinjika. Pankhaniyi, cholesterol yoyipa sichilowa m'thupi, ndipo kudziwongolera ndi kuchira kumathandizidwanso.

Cholesterol choyenera

Ndi atherossteosis, simuyenera kungodziwa za zakudya zokhala ndi mafuta ambiri. Muyenera kuzigwiritsa ntchito moyenera, kuphatikiza. Ndikofunikira kuti zakudya ndizosiyanasiyana komanso zathanzi, ndipo cholesterol ikuwongolera. Kenako chiwopsezo cha kuwoneka kwamatenda ambiri sichitha.

Madokotala amalimbikitsa kutsatira malangizo otsatirawa:

1. Pali zakudya zochepa zomwe zimakhala ndi cholesterol yambiri.
2. Chakudya chizikonzedwa popanda mchere wambiri, shuga, zokometsera.
3. M'mawa muyenera kudya phala m'madzi. Kuphatikiza kwa mbewu monga chimanga ndi kofunika chifukwa kumalepheretsa mayamwidwe a cholesterol oyipa.
4. Zakudya ziyenera kukhala zakudya zotsika mu cholesterol. Zabwino zamasamba ndi zipatso. Samalola kuti cholesterol iwonjezeke.
5. Zakudya zomwe zimachepetsa mafuta si njira yabwino yochepetsera cholesterol. Lipids ayenera kukhalapo muzakudya za tsiku ndi tsiku, apo ayi kusowa kwawo kumakhudza chimbudzi.
6. Ndikupangiratu kuti musamwe mowa kapena utsi.
7. Muyenera kugula zakudya zopanda cholesterol. Zogulitsa zoterezi zimagulitsidwa m'madipatimenti azakudya.
8. Kulandila zakudya zoyenera ndi theka la nkhondo. Ndikofunikira kupatula mavuto, chifukwa omwe mulingo wa cholesterol woipa nawonso umakwera.
9. Ndikofunikira kukana khofi ngati chakumwa chimadzutsa cholesterol. M'malo mwake, mumatha kumwa khofi wobiriwira kapena koko.
10. Kuphatikiza pa zakudya zoyenera, muyenera kukwera mahatchi.
11. Ngati mukukayika za zakudya, ndikofunika kufunsa katswiri wazakudya.

Tsopano mukudziwa komwe cholesterol imapezeka - pafupifupi chilichonse, koma mosiyanasiyana. Odwala omwe ali pachiwopsezo ayenera kudziwa kukhalapo kwa chinthuchi mu chakudya, chifukwa izi zimakhudza thanzi la munthu.

Cholesterol chachikulu komanso chowopsa

Nanga bwanji kudya zakudya zokhala ndi mafuta m'thupi kumakhala zopanda thanzi? Ichi ndi chifukwa cha kuphatikiza kwachilengedwe kwazomwe zimapangidwira m'njira zofunika.

Cholesterol (cholesterol) ndi mowa wotsekemera wamafuta omwe ungathe kubweretsa zabwino zonse komanso zosasinthika thupi. Kuposa theka (70-80%) la zinthu zotere limapangidwa ndi hepatocytes (ma cell a chiwindi) ndipo amagwiritsidwa ntchito:

1. Kupereka mphamvu komanso kusankha kuphatikizidwa kwa michere ya bioplasmic yomwe imakwirira khungu lililonse la thupi.
2. Kaphatikizidwe ka mahomoni a steroid (glucocorticoids, mineralocorticoids, genital).
3. Mapangidwe a vitamini D, ofunikira pakugwira bwino ntchito kwa chitetezo chathupi, mafupa olimba.
4. Kugwira ntchito kwabwino kwam'mimba thirakiti (kuchuluka kwa cholesterol ndi gawo la bile lomwe limakhudzidwa ndi kugaya).

Nthawi zambiri, 20% yokha ya mowa wamafuta imadyedwa ndi chakudya, chomwe chimagwiritsidwa ntchito pazosowa zamthupi. Zimatsimikiziridwa kuti kudya chomera choyenera chokhala ndi mafuta ochepa a nyama kwa nthawi yayitali sikuti kumabweretsa mavuto azaumoyo: thupi limapeza nkhokwe zodzikonzera nokha zakumwa zoledzera zamafuta. Ngati chakudyacho chikuchokera pazakudya zomwe zili ndi cholesterol yambiri, zinthu zowonjezera zimasonkhana m'magazi ndipo zimayikidwa mkati wamitsempha yamagazi, ndikupanga zigawo zazikulu. Zimasokoneza magazi enieni, ndipo koposa zonse, ziwalo zomwe zimafunikira mpweya wambiri ndi michere zimakhudzidwa. Zolemba za cholesterol ndiye mfundo yayikulu mu pathogenesis ya chitukuko cha atherosulinosis ndi zovuta zake zowopsa m'moyo - infaration ya myocardial, stroke.

Tcherani khutu! Pafupifupi 2.5 g ya cholesterol imafunika tsiku lililonse kuti ikwaniritse zosowa zonse za thupi. Nthawi yomweyo, pafupifupi 2 g imapangidwa ndi ma cell a chiwindi, ndipo 0,5 g amamwa kuchokera kumasungidwe amowa omwe amabwera ndi chakudya.

Chifukwa chake, ndikofunikira kudziwa za zinthu zomwe zimakhala ndi cholesterol yambiri ndikuchepetsa kugwiritsa ntchito.

Katundu Wophatikiza Mafuta A Zinyama

Munthu wathanzi amayenera kudya mamilimita 300-400 a cholesterol patsiku. Ndi atherosclerosis ndi zovuta zina za metabolic, chiwerengerochi chikuyenera kuchepetsedwa mpaka 150-250 mg. Mbiri ya cholesterol ndi mafuta a nyama. Chifukwa cha chisinthiko, maselo a zolengedwa amoyo atenga khola lolimba, koma lovomerezeka pazinthu zofunikira komanso khoma lofunikira la ions, lomwe limaphatikizapo mowa wamafuta a monoatomic. Makamaka mafuta amtunduwu amapezeka m'mafuta, "olemera" pazakudya zamafuta. Tebulo la cholesterol muzakudya, kuphatikizapo nyama, nkhuku, nsomba, mkaka, zimaperekedwa pansipa.

Zogulitsa zonse zomwe zimakhala ndi cholesterol yayikulu zitha kugawidwa m'magulu atatu molingana ndi momwe zimapangira pakupanga kwa atherosulinosis: chiwopsezo chachikulu, chiopsezo chapakati, chiopsezo chochepa.

Mwachitsanzo, mafuta a ng'ombe kapena ntchafu zokhala ndi khungu zimawonedwa ngati "zosafunikira" pazinthu zokhudzana ndi mapangidwe a zovuta zama metabolism, osati chifukwa chokhala ndi cholesterol yambiri. Vuto linanso ndi izi ndi mafuta osinthika, osungunuka bwino m'magazi. Nsomba zam'nyanja, mosiyana, ngakhale kupezeka kwa mowa wamafuta, zimawerengedwa kuti ndizothandiza chifukwa cha zomwe zili anti-atherogenic acid omega-3, omega-6. Ganizirani zakudya zomwe zili ndi cholesterol yambiri, yogwiritsira ntchito yomwe imayikidwa pachiwopsezo cha matenda a chithokomiro komanso mtima.

Nyama ndi offal

Gome likuwonetsa kuti mafuta ambiri a cholesterol amapezeka pazogulitsa - ubongo, impso. Pazakudya zatsiku ndi tsiku zamunthu wamakono, zakudya kuchokera kwa iwo zimawoneka kawirikawiri (kapena sizikupezeka kwathunthu), koma m'malesitilanti amatha kukhala ngati chakumwa chokometsera.

Ponena za zakudya zam'mimba, kuchuluka kwawo pakudya sikungangoyambitsa matenda a lipid metabolism komanso atherosulinosis, komanso kumayambitsa mavuto am'mimba omwe amayamba chifukwa cha kusayenda bwino, kuwola kwa mapuloteni, kusokonekera kwa chitetezo cha m'thupi komanso matenda oopsa monga gout. Ndi cholesterol yayikulu, madokotala amalimbikitsa kusiya nyama yamafuta, ma offal, pastes, soseji. Patsiku lomwe mungadye 150-200 g ya nyama yopendekera, nyama ya kalulu, mwanawankhosa kapena nyama ya kavalo mu yophika, yoyenda kapena yodyetsedwa. Kawiri kapena katatu pa sabata ndikofunikira kukonza masiku osala, kudya masamba ndi zipatso.

Tcherani khutu! Ubwino wa malonda, momwe nyama zimasungidwira isanaphedwe, ngakhale ukadaulo wamphamvu kwambiri wogwiritsa ntchito kukonzekera kwa mahomoni udagwiritsidwa ntchito, zimatha kukhudza kuchuluka kwa mafuta m'thupi.

Nkhuku, bakha, Turkey zimapezeka pagome lathu pafupipafupi: nkhuku ndi zotsika mtengo kuposa nyama, ndikosavuta kuphika, ndipo mbale zochokera mmakoma mwake zimakoma kwambiri. Kodi pali cholesterol yambiri mu mbalame: mndandanda wathunthu wazogulitsa zomwe zikuwonetsa kuti ndizokhazikika zimaperekedwa patebulo pansipa.

Kuchepetsa chiopsezo cha atherosclerosis, madokotala amalimbikitsa kupatula mtima wa nkhuku, chiwindi ndi m'mimba pazakudya, kudya nyama yoyera yamabele yopanda khungu. Chifukwa cha kuchuluka kwamafuta, bakha ndi mankhwala omwe amachulukitsa cholesterol, chifukwa chake kudya sikuloledwa kupitiliza katatu pa mwezi.

Kalelo zaka 80-90 zam'mbuyomu, zambiri zokhudzana ndi zoopsa za mazira a nkhuku zidawonekera pagulu. Inde, magalamu 100 a mankhwala ali ndi cholesterol - 500-600 mg (omwe pafupifupi 97% amagwera pa yolk), ndipo zingakhale zomveka kuti aletse odwala onse omwe ali ndi vuto la mafuta. Komabe, kafukufuku amakono awonetsa kuti kumwa mazira moyenera (nthawi 3-4 pa sabata kwa zidutswa za 1-2) sangakulitse cholesterol.

"Chimateteza" thupi ku kumwa kwambiri lecithin kuchokera ku mamolekyulu amwazi m'magazi. Ichi ndi chinthu chogwira ntchito chopezeka mu dzira yolk, chomwe:

• kutha kuchepetsa zigawo "zoyipa" za cholesterol ndikuwonjezera zabwino,
• Amakonza chimbudzi,
• normalization mafuta kagayidwe,
• imabwezeretsa maselo ndikuletsa kuwonongeka kwawo mothandizidwa ndi zoyipa (lecithin ndi antioxidant wachilengedwe wamphamvu.

Chifukwa chake, lecithin samangopondereza zoipa za cholesterol, komanso zimakhudza thupi lonse.

Tcherani khutu! Kugwiritsa ntchito kwambiri mandala a nkhuku kumatha kubweretsanso mavuto ena (kudzimbidwa, kupindika, chiwindi) chifukwa cha kulowetsedwa kwa mapuloteni komanso mafuta ambiri. Kuti mupewe izi, yesani kudya mazira m'mawa.

Zinthu zamkaka

Madokotala amatcha cholesterol muzomwe zimapanga mkaka ndizofunikira kwambiri: m'njira zambiri, zomwe zimapezeka mumtunduwu zimadalira mafuta omwe amapezeka, zinthu zomwe nyama, komanso luso lophika. Mkaka wonse wokhala ndi chithovu chambiri zonona komanso zinthu zopangidwa kuchokera pamenepo umakhala ndi cholesterol kangapo kuposa chakumwa cha mkaka wopanda mafuta.

Oyimira akuluakulu a gululi omwe ali ndi cholesterol amaperekedwa pagome pansipa.

Chifukwa chake, owopsa kwambiri kwa odwala omwe ali ndi atherosulinosis ndi batala, tchizi zolimba, zonona. Kungowachotsa mu chakudya kumabweretsa zotsatira zabwino. Pazakudya, akatswiri amalimbikitsa kumwa moyenera mkaka ndi mkaka. Chachikulu ndikuti alibe mafuta.

Kodi cholesterol ili muzakudya zam'mera?

Kodi pali cholesterol pazakudya zam'mera? Ayi, chinthuchi chimapezeka m'mafuta a nyama zokha. Chifukwa chake, mawu oti "Alibe cholesterol" pamalemba a mafuta a mpendadzuwa ndi mawu chabe. Palibe mafuta omwe amapezeka m'masamba omwe ali nawo.

Ganizirani kusiyana kwamafuta azamasamba ndi nyama kuwonjezera pa kusapezeka kapena kupezeka kwa cholesterol:

1. mafuta a masamba amakhala odziwika bwino ndi thupi,
2. chifukwa cha zomwe zili ndi mafuta ochulukirapo a polyunsaturated acids, mafuta a masamba amawongolera kagayidwe ka mafuta ndikuletsa kupanga mapangidwe a atherosranceotic,
3. Mavitamini A, D, E omwe amapezeka mpendadzuwa ndi mafuta ena a masamba amasokoneza ntchito ya ziwalo zonse ndi machitidwe,
4. mafuta ena a masamba (mpendadzuwa, pichesi, mbewu ya mphesa) ili ndi magulu athunthu a antioxidants omwe amateteza thupi ku ukalamba usanakwane komanso kukula kwa zotupa za khansa.

M'malo mwa mafuta a nyama (batala, margarine, mafuta anyama) ndi mafuta a masamba, mutha kuwona kuchepa kwa mafuta m'thupi mwa 10-15% kuchokera koyambirira. Komanso, akatswiri amalimbikitsa kumwa supuni 1 ya mafuta a flaxseed m'mawa pamimba yopanda kanthu chifukwa cha contraindication (matenda owopsa a chiwindi, miyala ya impso, ulcerative gastritis kapena enteritis).

Mfundo za zakudya zomwe zimasintha kagayidwe ka mafuta m'thupi

Kupewa ndi kuchiza kwa atherosulinosis nthawi zonse kumayamba ndi chakudya. Ndikofunikira kuchepetsa kuchuluka kwanu kwamafuta a cholesterol ndikuwasinthanitsa ndi mafuta achilengedwe okhala ndi mafuta.

• Kuphika mu mafuta ochepa masamba, osati batala. Chotsani zothandizirana (kuphatikizapo chiwindi), mafuta anyama, nyama yamafuta, komanso tchizi zolimba pazakudya. Ndikofunika kuti nthawi zonse pamakhala masamba ndi zipatso pamtundu wa wodwalayo ndi atherosulinosis. Bwezeretsani mphamvu kusunga ndikukutetezani ndikusowa kwa nthawi yayitali kudzakuthandizani mbale za nyama zosafunikira, kalulu, mwanawankhosa, ndi nyemba - anapiye, nyemba, nandolo. Thirani makapu 1-2 amadzi ndikuphika pamoto wochepa, ndiye kuwonjezera zonunkhira ndi pogaya ndi blender. Amakhala phala labwino komanso labwino, lomwe limatha kudya ndi mkate kapena ngati "nyama".
• Komanso, chakudya chamafuta chimapatsa mphamvu zambiri: mbewu monga chimanga, granola, pasitala yamitundu yolimba. Ndikwabwino ngati kulandilidwa kwawo kudzakhala theka loyamba la tsiku. Komabe, iwo amene akufuna kuchepetsa kulemera kwa thupi sayenera kunyamulidwa ndi chakudya chamafuta: kudya kwambiri chakudya kungayambitse kunenepa kwambiri.
• Ndikofunika kuthana ndi kuchepa kwamafuta omwe amalowa mthupi ndi zinthu zoyenera zomwe zingathandize thupi polimbana ndi atherosulinosis. Mafuta a asidi osasinthika a omega-3 ndi omega-6 amapezeka pafupifupi mafuta onse az masamba (maolivi, mpendadzuwa, pichesi, flaxseed). Mukafuna kuwonjezera masamba a masamba abwino, muyenera kugwiritsa ntchito imodzi mwanzeru.
• Komanso, zopezeka m'mafuta am'nyanja zabwino monga nsomba, salmon, mackerel, ndi hering'i. Mwa kuwaphatikiza ndi zakudya, ndizotheka kukhazikitsa kuphwanya mafuta kagayidwe kosamwa mapiritsi (a dyslipidemia wofatsa komanso wolimbitsa thupi).
• Zipatso ndi ndiwo zamasamba zimangokhutitsa thupi ndi mavitamini ndi mchere wofunikira, komanso zimathandizira kuchepetsa kuchepa kwa thupi, kuchepetsa kuchuluka kwa cholesterol "yoyipa" ndikuyeretsa makhoma amitsempha yamagazi kuchokera ku malo a atherosranceotic.Akatswiri amalimbikitsa kudya zinthuzi mwatsopano, masamba amathanso kuwiritsa, kuwotcha, kuthira mafuta (koma osaphikidwa mafuta ambiri).
• Mtedza umathandizanso kwa odwala omwe ali ndi atherosulinosis. Ngakhale zili ndi chakudya chambiri zopatsa mphamvu, mtedza umodzi wocheperako uyenera kupita ndi chakudya m'mawa. Zimatsimikiziridwa kuti kumwa pafupipafupi kwa mtedza, walnuts kapena pistachios (osaneneka) kumachepetsa cholesterol yathunthu ndi 10-15% kuchokera koyambirira. Ndipo ma almond okoma chifukwa cha zomwe zili ndi mavitamini ndi minyewa yapadera zimasokoneza kukula kwa matenda amtima. Mbewu 150 zokha pa sabata ndizomwe zimapatsa wodwala matenda a mtima kapena sitiroko.
• Ntchito zogwiritsira ntchito mkaka ziyenera kukhala zochepa. Ndikwabwino kusiya mkaka wonse (mafuta ake atha kupitilira 8-9%) ndi zonse zotuluka (kirimu wowawasa, kirimu, yogurt, kefir, tchizi cholimba). Werengani mosamala zambiri phukusi ndikuyesera kusankha chinthu chomwe chili ndi mafuta ochepa kwambiri.
• Batala, margarine ndi omwe amatchedwa kufalikira ndi othandizira olimbana nawo polimbana ndi atherosulinosis. Ndi bwino kusiya kugwiritsa ntchito mankhwalawo kwa nthawi yonse ya mankhwalawa. Popeza zakudya izi zimakhala ndi cholesterol yambiri, ndibwino kuzisintha ndi mafuta a masamba abwino.
• Madokotala amalimbikitsanso kuchepetsa kugwiritsa ntchito mchere wa tebulo mpaka 3 g patsiku. Kutha kukopa kagayidwe ka electrolyte, kusunga madzi mthupi ndi kupangitsa matenda oopsa kupanga mchere kumapangitsa mchere kukhala chinthu chomwe chingapangitse mtima, matenda a ubongo, zovuta za atherosulinosis. Tsatirani malamulo osavuta: mukamaphika, osathira mchere, osayikanso mchere patebulo nthawi ya chakudya, werengani zomwe zili mulembedwe wazomwe mumagula kuti kukoma kwake kumveke bwino, gwiritsani ntchito zitsamba zonunkhira kapena zokometsera zopanda mchere.

Pambuyo pa miyezi 1-2 ya chakudya chotere, odwala amayamba kudya zakudya zatsopano. Zakudya zakale siziyamba kukhala zamchere kwambiri komanso zopanda mchere. Anthu ambiri amawona kusintha kwakuthupi kwamunthu komwe kumachitika chifukwa chakuchepetsa kwa mchere: kuthamanga kwa magazi kumaonjezera mphamvu, kunenepa kwambiri komanso edema kumachoka, cholesterol level imatsika ndi 5-10%.

Kodi zolakwika zopatsa thanzi ndizovomerezeka kwa atherosulinosis?

Zakudya ndi imodzi mwanjira zazikulu zochizira matenda a atherosulinosis komanso matenda a metabolism a mafuta. Zachidziwikire, ndikofunikira kuyang'anitsitsa nthawi yonse yochizira. Mwakuchita izi, kutsatira kwambiri malamulo a mankhwalawa sikutheka nthawi zonse: odwala ambiri "amaphwanya" pamene ali paphwando labwino, kapena sangakane chisangalalo chodya zakudya zomwe amakonda.

Kuperewera kwa zakudya zilizonse kungasokoneze kuchuluka kwa cholesterol m'magazi. Chifukwa chake, ndikofunikira kudzikoka nokha ndikubwerera kuchakudya chokwanira moyenera momwe mungathere. Koma kufa ndi njala, kuyembekezera kuchepetsa thupi mwachangu, kumakhalanso koopsa. Thupi limazindikira kukanidwa kwa chakudya ngati chinthu chodetsa nkhawa, ndikumanganso chimbudzi, ndikuchepetsa kagayidwe ndi kuyesa kudziunjikira cholesterol.

Chifukwa chake, zakudya zonse za odwala omwe ali ndi atherosulinosis (kapena chiyembekezo chake) ziyenera kukhazikitsidwa ndi mfundo za zakudya za hypocholesterol:

1. Kuchepetsa kuchuluka kwa zakudya zokhala ndi cholesterol nthawi yonse ya mankhwalawa.
2. Zakudya zoyenera zomwe zimakhala ndi masamba ndi zipatso zambiri.
3. Kudya pamagawo ochepa maola 2-2.5 aliwonse. Kudya nthawi zambiri kumafunika kuti kagayidwe kazinthu kake kagwiridwe ntchito kake komanso kupondereza kapangidwe ka cholesterol ya khunyu m'chiwindi.
4. Kumwa madzi ambiri (2-2,5 L) masana.

Kuphatikiza apo, ndikofunikira kuwona njira zosagwiritsa ntchito mankhwalawa pochiza matendawa: moyo wokangalika, kuchita masewera ovomerezeka ndi dokotala, kuyenda mu mpweya wabwino komanso kupumula kwamaganizidwe. Kutsitsa cholesterol kuyenera kukhala lokwanira, pofuna kuthetsa zomwe zimayambitsa matendawa komanso kufalitsa matenda.