Kodi ndizotheka kudya mafuta ndi mafuta ambiri?

Salo ndi chinthu chotchuka m'mayiko ambiri padziko lapansi. Komabe, anthu omwe ali ndi cholesterol yayikulu amayenera kuyang'anitsitsa zakudya ndi zakudya zawo, ndipo zakudya zamafuta zomwe zimachokera ku nyama nthawi zambiri ndizoletsedwa. Koma posachedwa, akatswiri azakudya alibe kwambiri gulu poyerekeza ndi mankhwala monga mafuta. Pofuna kuzikonza momwe mafuta ndi cholesterol amagwirizana Ganizirani zamalonda awa mwatsatanetsatane.

Kuphatikizika, maubwino ndi zovuta zamafuta

Mafuta a nyama ndiofunikira kuti thupi lizigwira ntchito moyenera. Mafuta oyenera pazakudya ndi pafupifupi magalamu 70, pomwe 2/3 ndi mafuta aminyama. Mpaka posachedwa, chinali chizolowezi kuti anthu aziona kuti mafuta ndi osakwanira, koma maphunziro atsopano atsimikizira izi. Mwachizolowezi mafuta a nkhumba ali ndi chiwerengero chachikulu zothandiza katundu.

Ngakhale zabwino zonse za nyama yankhumba, ndikofunikira kukumbukira kuti malonda ali ndi katundu woipa. Izi zimachitika makamaka chifukwa cha kuchuluka kwa mchere womwe umagwiritsidwa ntchito ngati chosungira kuwonjezera nthawi ya shelufu ya chinthucho. Sodium mumchere imatha kusunga chinyezi chambiri mthupi, potero imawonetsa mawonekedwe a edema. Izi ndizowopsa kwa anthu omwe ali ndi mavuto a metabolic kale.

Zofunikanso kukana ku kumwa mafuta akale. Popeza atagona mufiriji kwa miyezi yopitilira 6, mafuta samangomva kukoma, komanso amasiya kumizidwa ndi thupi ndikuyamba kudziunjikira mafuta amizimba. Ndikwabwino kutaya chidacho kuti musawononge thanzi lanu.

Kuphatikiza apo, zimawononga ndalama zambiri momwe zingathere. malire gwiritsani ntchito wosuta nyama yankhumba. Choyamba, mtundu uwu wa kukonza zinthu umapha gawo la mavitamini, ndipo chachiwiri, pakusuta kwazinthu zina zimapangidwa kuti, zikaunjikana mthupi, zimayambitsa kukula kwa khansa.

Pofotokoza mwachidule zabwino ndi zoopsa zamafuta, titha kunena mosabisa kuti pali zinthu zina zofunika kwambiri, ndipo sizowonjezera kuvulaza. Ngakhale akatswiri azakudya samalangizidwa kuti azisiyira kunja izi pachakudya chawo, chifukwa zakudya zabwino komanso zopatsa thanzi ziyenera kuphatikizapo zakudya zingapo. Kusiyidwa kwathunthu kwazinthu zilizonse sikungabweretse zotsatira zabwino, chifukwa chake simuyenera kukana chisangalalo, makamaka ngati mutsatira muyeso mu chilichonse.

Kodi mumakhala ndi mafuta m'thupi?

Othandizira zakudya zabwino, komanso anthu omwe amakakamizidwa kuwunika zakudya zawo pazifukwa zaumoyo, nthawi zambiri amakhala ndi chidwi kuchuluka kwamafuta m'mafuta. Mafuta a nkhumba, monga mankhwala aliwonse amtundu wa nyama, ali ndi cholesterol, koma ndi angati?

Malinga ndi akatswiri azakudya, kuchuluka kwa mafuta m'thupi kumakhala kotsika kwambiri kuposa zinthu zina zanyama. Kuchulukitsa kwake ndi 0,1% okha, monga mamiligalamu 80-100 pachidutswa cha gramu 100. Mwachitsanzo, mu batala amapezekanso kawiri, ndipo m'chiwindi ndizochulukirapo kangapo 6. Ndipo kuledzera kwakanthawi nkopindulitsa ngakhale ndi cholesterol.

Kodi ndizotheka kudya mafuta ndi mafuta ambiri

Popeza kuti ngakhale mafuta ochepa mu cholesterol, pamakhala funso loyenera, Kodi Mafuta Akuchulukitsa Cholesterol?. Madokotala amapereka funso yankho loipa. Kuphatikiza apo, mafuta omwe amapezeka m'mafuta amakhala ndi mphamvu zochuluka komanso zoyipa zamafuta. Ndi cholesterol yowonjezereka mwa akazi, ndibwino kuti muzidya mumtundu woyamba wa tsiku kuti muwoneke masentimita owonjezera m'chiuno.

Kukhazikitsidwa kwamafuta mumenyu yanu mu kuchuluka kwa magalamu 60 patsiku, onse mwamafuta komanso ngati chosakaniza mu zakudya zosiyanasiyana zomwe sizimaphatikizika kukazinga, zimakhudza cholesterol, kumachepetsa mwayi wokhala ndi atherosulinosis, kusintha magazi, komanso kumalimbitsa mitsempha yamagazi . Ngakhale chithandizo cha mtima, asayansi aku Germany amalimbikitsa kuphatikiza mu zakudya za tsiku ndi tsiku.

Sankhani mafuta abwino

Popeza nyama yankhumba nthawi zambiri imadyedwa yaiwisi, popanda mankhwala otentha, chisamaliro chapadera chiyenera kulipidwa pakusankhidwa kwa zinthu zapamwamba kwambiri. Chifukwa cha izi, akatswiri amalimbikitsa chidwi ndi mtundu wake, kununkhira kwake, kukoma kwake, ndi mawonekedwe ake ponseponse.

Mafuta a nkhumba zosasinthika ndi osiyana ndi mafuta a nkhumba. Mafuta oterewa amakhala ndi fungo losasangalatsa la urea, lomwe, limangomva kutentha, kotero mukapita kumsika, ikani bokosi la machesi nanu.
Chifukwa chachulukidwe ka fiber yambiri, matendawa alibe pokhapokha, pokhapokha pali mafuta apinki, (izi zimawonedwa ngati nthawi yophera nyama magazi ake sanakhetsedwe mokwanira) ndipo ngati pali mikwingwirima ya nyama, chifukwa chake Trichinella amatha kuchulukana, omwe samafa ngakhale ndi mchere komanso kuzizira.
Njira yabwino ndiyakuti mugule pomwe zinthu zonse ovomerezeka ndi Chowona Zanyama zanyumba. Potsimikizira izi, chidindo chofananira chimayikidwa pakhungu.
Mukamasankha mafuta ochokera kumayiko ena, konzekerani nkhumba zomwe zimatulutsidwa mankhwala a mahomoni. Ndikwabwino kuti muzikonda makampani opanga zoweta, chifukwa mwina pali kugula kwapamwamba kwambiri. Alimi atha kutenga chidutswa chambiri.
Yesani kugula zatsopano zokha mafuta oyera-oyera ndikuthira mchere panyumba pawo, popeza opanga osavomerezeka nthawi zambiri amabisa mafuta achikuda ndi zonunkhira ndikugulitsa pamtengo wokwera ngati "Nguluwe wamafuta a nkhumba".

Kuyankha funso la momwe mungagwiritsire ntchito mankhwalawa molondola, timakumbukira kuti ndibwino kupatsa chidwi ndi mafuta amchere, chifukwa amasunga zinthu zofunikira kwambiri. Pa tchuthi, mutha kusangalatsa nokha ndi okondedwa anu ndi mafuta anyama. Ndipo apa Mitundu yosuta ndi yokazinga ndiyabwino kwathunthu kupatula. Mutha kudya mafuta ndi cholesterol, ngakhale ngati mayesowo adawonetsa kuchuluka kwake m'magazi.

Gome - mungadye chiyani ndi cholesterol yambiri ndipo simungathe chiyani?

Kodi ndi chiyani chomwe sichingadyedwe ndi cholesterol yamagazi yambiri mwa amayi ndi abambo? Zoyenera kuchita pa tchuthi? Timakupatsirani tebulo losavuta (mndandanda), pomwe mzere woyamba muli zakudya zomwe mungadye (zokhala ndi LDL / m'munsi HDL), ndipo chachiwiri, zoletsedwa. Kwa gulu lililonse lazogulitsa, malingaliro oyifupi amaperekedwa (maupangiri aupangiri - kuchokera kwa madokotala ndi akatswiri azaumoyo).

Zoyenera kuchita pa tchuthi ndi cholesterol yambiri?

Yesetsani kuti "musadziyike" poti mutha kudya china chake, koma simungathe. Choyamba, mumvetsetse kuti matenda ena aliwonse amachiritsidwa - mosachiritsika. Ndiye kuti, ngati tadya kwa nthawi yayitali chinthu chomwe chimavulaza thupi (mwina chifukwa chosadziwa), kuti uchiritse bwino zimatenga nthawi yayitali kuti tisadye "maswiti". Ndipo kachiwiri, ndikuyembekeza zabwino zonse m'moyo. Monga momwe zidalembedwera pa mphete ya Solomo: "ndipo izi zitha."
Mapeto ake, masiku ano pali maphikidwe ambiri a chakudya chokoma chomwe sichowononga thanzi lathu. Osakhala aulesi, apezeni. Limbikitsani luso lanu. Kugwiritsa ntchito izi MABWINO Mutha kuwerengera pawokha mndandanda wazomwe mungagwiritse ntchito cholesterol chamagulu patsiku (zosaposa 300 mg).

Ngati muli ndi vuto la cholesterol yayikulu m'magazi, koma mphamvu sizokwanira, mwachitsanzo, kukana kudya “zakudya zoletsedwa” kuphwando. Funsani mnzanu kapena wokondedwa wanu (kapena mnzanu wapamtima) kuti akuthandizeni pamavuto awa - ndiko kuti, kuti akuwongolereni. Mpatseni iye mawu - khalani "mpaka mupambane." Kapena pangani kubetcha kwakukulu (zochulukira za abambo).
Yesetsani kusuntha kwambiri pamadyerero achikondwerero. Zitha kukhala zovina (mwachilengedwe), masewera ena akunja, etc. Kusankha kwakukulu, mwachitsanzo, kuyenda ndi galu pafupipafupi komanso motalika. Mwambiri, yang'anani malinga ndi momwe zinthu zilili.
Pankhani yokhudza mowa, ndibwino kusiya. Ngakhale kuti malinga ndi mfundo za WHO amaloledwa pang'ono. Koma komwe ma 50 ml oyambilira alipo, ndi achiwiri. Ndipo kumbuyo kwawo, ndi wachitatu (malinga ndi mfundo: "Mulungu amakonda Utatu"). Mutha kusangalala popanda mowa.

Zambiri za kuloleza (ndipo ngakhale ndikulimbikitsidwa)komanso chakudya chosavomerezeka (zoperekedwa pagome / mndandanda pamwambapa) cholesterol yamagazi yambiri imatha kupezeka mu zolemba zina patsamba lathu.

Mafuta ndi cholesterol: kodi ndizotheka kudya mafuta okhala ndi cholesterol yayikulu? Kafukufuku watsopano, zabwino ndi zopweteka

"Zogulitsa zamtundu wamtundu wonse" mafuta anyama amadziwika kwambiri ku Ukraine ndipo amadziwika kupyola malire ake. Ilinso mu zakudya za ku Europe zosachepera mu Chisilavo. Izi ndi zopatsa mphamvu kwambiri zomwe zimapatsa kumverera kwachifundo kwa nthawi yayitali, osanenapo kuti ndizokoma kwambiri. Pali maphikidwe ambiri opanga nyama yankhumba, onse ndi otchuka kwambiri ndipo ali ndi mafani awo okhulupirika. Koma akhala akukhulupirira kuti kudyedwa kwamafuta sikwabwino chifukwa chakuchuluka kwa cholesterol mmenemo. Ndiye ndi choncho kapena ayi? Izi zikumvetsetseka m'nkhaniyi.

Tsopano akatswiri azakudya pano salinso yotsutsa ndikuzindikira phindu lalikulu lomwe mafuta amabweretsa m'thupi. Tiyeni tiwone momwe mafuta ndi cholesterol amagwirizana. Timapezanso ngati zili m'mafuta ambiri.

Mafuta a nkhumba ndi subcutaneous nyama yamafuta momwe zinthu zonse zogwira ndi ma cell amoyo zimasungidwa. Zopatsa mphamvu zake zopatsa mphamvu ndizokwera kwambiri - zopatsa mphamvu 770 pa 100 g ya mankhwala. Ndipo cholesterol mmenemo, inde, ndi, monga momwe ilili pachinthu chilichonse chanyama, koma kuziwona ngati zovulaza thanzi, zifukwa zabwino ndizofunikira. Kuti mudziwe ngati cholesterol ili yovulaza mu thanzi, ndikofunikira kudziwa zomwe zili muzolemba zake.

Mu mafuta 100 g, malinga ndi sayansi yasayansi, pali 70-100 mg ya cholesterol. Zochuluka motani izi, timamvetsetsa poyerekeza chizindikiro ichi ndi zinthu zina. Mwachitsanzo, impso za ng'ombe zimakhala ndi zambiri - 1126 mg, ndi chiwindi cha ng'ombe - 670 mg, mu mafuta a kirimu cholesterol 200 mg. Modabwitsa, koma mafuta pakati pawo amawoneka osalakwa komanso osanunkha kanthu. Ndipo chodabwitsa kwambiri ndichakuti cholesterol yomwe imakhala m'mafuta sichimafikira mpaka zomwe zikuwoneka ngati zakudya monga mazira a nkhuku, nyama yamwana wamkati, mtima, tchizi zolimba, komanso mitundu yambiri ya nsomba.

Kupeza thupi mafuta oyenera achinyama ndikofunikira kwambiri pakugwira bwino ntchito kwake. Mafuta okwanira bwino nthawi zambiri amadziwika kuti ndi tsiku lama 70 g, pomwe magawo awiri mwa atatu ali mafuta a nyama. Mawu akuti mafuta ndi cholesterol mmenemu ndi owopsa ku thupi la munthu, sakanatha kupirira mayeso kwa nthawi yayitali ndipo akutsimikiziridwa ndi kafukufuku wamakono. Malinga ndi zotsatira zawo, mafuta a nkhumba ali ndi zinthu zambiri zofunikira. Imakhala yodzaza ndi zinthu zomwe ndizofunikira kwambiri kuti magwiritsidwe ntchito a thupi onse azikhala. Panali mavitamini A ambiri, F, D, E m'mafuta, komanso mavitamini a gulu la B angapo.

Kuphatikiza apo, ma Palmitic, lanolin ndi oleic acid omwe amapezeka muzomwe amapangidwira kwambiri mpaka amafanana ndi nkhumba zamchere zopangidwa ndi mafuta a maolivi ndi nsomba zamafuta, zomwe zimalengezedwa mopitilira ndipo zimavomerezedwa kwambiri ndi akatswiri azakudya ku mayiko onse. Malinga ndi zomwe zikuwonetsa, munthu sayenera kulankhula za kuopsa kwa chinthu chapamwamba, koma za momwe mafuta amakhudzira cholesterol. Poyerekeza ndi sayansi yasayansi, kudya mafuta tsiku lililonse m'njira yofunikira kumathandizira kuchepetsa kuchuluka kwa cholesterol komanso kumathandizanso kupewa matenda oyamba ndi minyewa.

Zambiri za selenium mu shpig zimalimbitsa chitetezo cha mthupi, ndipo arachidonic acid imathandizira kuyang'anira maziko a mahomoni ndipo imagwiranso ntchito kulimbitsa chitetezo cha mthupi.

Lard, yomwe imasunga zinthu zonse zofunikira, imalowa m'mimba, imapatsa mphamvu zambiri, kotero ngakhale kuyigwiritsa ntchito pang'ono kumakupatsani mwayi wokuiwalako za njala, kuthandizira kutentha pakazizira, osagonja ndi kutopa pantchito. Mutha kuziwona ngati zopatsa thanzi, chifukwa pazakhuta zonse, zimatengeka mosavuta ndi thupi, komanso zimathandizira kuchepetsa katundu pamagaya.

Kwa iwo omwe akuyesera kuti achepetse thupi, madokotala ndi akatswiri azakudya nthawi zambiri amaletsa mafuta oletsedwa, kufotokoza izi ndi zovulaza zake. Koma likukapezeka kuti mwanjira yatsopano yazakudya, ndizovomerezeka kale kuti iwo omwe amachepetsa thupi adye gawo laling'ono la 30-30 mphindi asanadye, kuti athe kuchotsa manjenjenje komanso asakhale okhutira pakudya kwakukulu. Njira yabwinoyi imakuthandizani kuti muyambe kudya chakudya chomwe sichimva njala kwambiri komanso kudya msanga, zomwe zimathandiza kuchepetsa kuchuluka kwa cholesterol yomwe imabwera ndi chakudya.

Lard imakhalanso yabwino kwambiri pakudya kwamkati pakati pa chakudya - sangweji yaying'ono yokhala ndi chida ichi imatha kunyamulidwa bwino mchikwama chilichonse kwa tsiku lonse, chifukwa mafuta anyama sangayende bwino ngakhale kutentha kwambiri ndipo amakhala otetezeka kumatumbo. Mwa njira, ndizopindulitsa kwambiri komanso zosavuta kuzitenga pamaulendo ndi maulendo, popeza mutha kuyisunga popanda firiji kwanthawi yayitali.

Chifukwa chake, poyankha funso ngati pali cholesterol ya nkhumba m'mafuta, ziyenera kudziwidwa kuti pali kuchuluka kwakeko mu malonda, koma sikowopsa monga momwe kumaganizidwira kale. Popeza phindu lalikulu lomwe mafuta amabweretsa m'thupi la munthu, tazindikira kuti kuchuluka kolesteroli sikungavulaze kwambiri. Zochepa mafuta m'thupi la nkhumba zimapindulanso, popeza kupezeka kwake kumapangitsa cholepheretsa kupezeka kwa cholesterol yoyipa, kumangoletsa kaphatikizidwe kake m'thupi la munthu.

Kodi ndingagwiritse ntchito mankhwalawo ndi cholesterol yambiri mthupi?

Zachilengedwe zamafuta ndizokwera kasanu kuposa batala. Koma izi ngakhale zili choncho kuti mulingo wa cholesterol mu izo ndizochepa nthawi zina. Kodi mafuta amawonjezera mafuta m'thupi ngati ali ndi mawonekedwe ake osafunikira? Ndipo apa mutha kuyankha kawiri. Ngati mumagwiritsa ntchito mafuta popanda muyezo, ndiye kuti kuchuluka kwake kudzakhala kokwanira kuwonjezera cholesterol m'magazi. Koma izi zimagwiranso ntchito pazinthu zina zambiri, ngakhale zopanda pake kwambiri komanso zopatsa thanzi, zomwe Mlingo wochepa umangobweretsa, ndipo zochuluka zimatha kuvulaza.

Komabe, zamafuta a linoleic acid, omwe ali amodzi mwa mitundu yofunika kwambiri ya asidi omwe amapanga vitamini F, amalimbitsa kwambiri mawonekedwe a nyama yankhumba malinga ndi kufunikira kwake. Asidi awa, molumikizana ndi linolenic ndi arachidonic, amachepetsa ntchito ya kapangidwe ka cholesterol yoyipa, imathandizira njira ya cholesterol metabolism m'thupi ndipo salola kuti mulingo wakewo ufike pamlingo wovuta. Koma ngakhale atakhala kuti amagwira ntchito yofunika kwambiri ya vitamini F pakukonzekera kagayidwe ka lipid, ngati mutadya mapaundi amafuta patsiku, kuchuluka kwa cholesterol kumakulirakulira. Nthawi yomweyo, imapweteka kapamba ndi chiwindi, chifukwa zimatenga bile yambiri komanso lipase kuti igaye chakudya chochuluka chotere cha cholesterol.

Momwe mungagwiritsire ntchito malonda omwe ali ndi cholesterol yayikulu mthupi?

Pofuna kuti mafuta anyama ambiri akhale ndi cholesterol kuti isavulaze thupi, koma kuti ipindule, kuchuluka kwake kwa tsiku lililonse kwakumwa kuyenera kukhala kwa magalamu 30 a malonda ake.Kupanda kutero, katundu pa chiwindi ndi chikhodzodzo chimalira, ndipo kwa anthu omwe ali ndi mavuto ndi ziwalo izi, kuchuluka kwambiri kumatha kukhala koopsa. Ajika, mpiru kapena ma horseradish, omwe amathandizira kugaya chakudya m'mimba, angathandize kugaya mafuta adyedwayo mwachangu. Chifukwa chake, mutadya zokoma izi ndi mafuta anyama, mudzasintha bwino njira zokumba.

Ngakhale phindu lochuluka lomwe mafuta amabweretsa mthupi, zovuta zimatha kutulukanso. Choyamba, izi zimakhudza kugwiritsidwa ntchito kwake kosayenera, kuchuluka kwa cholesterol komwe kumalandiridwa kwambiri kupitirira malire ovomerezeka, ndipo chiwindi kapena ndulu siitha kuthana ndi katundu wambiri.

Zina zomwe zili zowopsa zimaphatikizapo mchere womwe umagwiritsidwa ntchito pokonzera mankhwala ndikuusunga kuti uwonongeke. Sodium, yomwe ndi mbali ya magazi, imasungabe chinyezi m'thupi, kuti isachoke momasuka, ndipo potero imakwiyitsa edema. Izi ndizovulaza aliyense, makamaka kwa iwo omwe ali ndi mavuto a kagayidwe kachakudya.

Yesetsani kusadya mafuta akale omwe akhala mufiriji kwa miyezi isanu ndi umodzi kapena kupitilira. Chochita choterocho sichimangotaya kukoma kwake, komanso chimadziunjikira ma carcinogens. Zomwezi zimagwiranso ntchito pazomwe zimasuta, popeza njira iyi yokonzekera imapatsa mavitamini amafuta ndipo, chifukwa cha zinthu zomwe zimapangidwa munthawi ya kusuta, imayambitsa khansa.

Sankhani mafuta ochepa okha komanso ophikira watsopano, ndiye kuti thupi limakula bwino komanso mogwirizana.

Zidzakhala zothandiza kapena zovulaza kwa munthu aliyense, mafuta akhoza kunenedwa kutengera kuchuluka kwa zomwe adadya ndi momwe alili. Mafuta ochulukirapo satiwonjezera cholesterol, ndipo kutumikiridwa kwambiri sikungangokulitse kuchuluka kwa cholesterol, komanso kungawononge dongosolo logaya chakudya.

Malinga ndi kumaliza kwaposachedwa kwa International Union of Dietitians, mafuta ndiye chinyama chokha chomwe chili:

arachidonic acid, yomwe imakhudza kugwira ntchito kwa mahomoni, ndiyofunikira pakugwira ntchito bwino kwa minofu ya mtima, komanso kupewa mtima wamatenda a mtima.
oleic acid, kukula kwa khansa,
palmitic acid, yomwe imagwiritsidwa ntchito pakupanga metabolism komanso kusungika kwa chitetezo chamthupi.

Kutengera izi, kafukufuku watsopano wamafuta ndi cholesterol adachitika. Chifukwa cha iwo, zidapezeka kuti ndizosatheka kusiyira kunja zakudya. Zaumoyo, zakudya zopatsa thanzi, zomwe zimaphatikizapo mavitamini onse, michere ndi zinthu zina zofunika pakukula kwa thupi, ndizofunikira kwambiri. Kuperewera kwamafuta m'zakudya sikungakupatseni zabwino, kuwonjezera apo, kumabweretsa kuwonongeka kooneka m'thupi. Ndikofunikira kungowona zofunikira pakugwiritsa ntchito pazinthu izi. Mwachitsanzo, kuchuluka kwa mchere wamchere kwa munthu wabwinobwino wathanzi sikuyenera kupitilira 50 magalamu patsiku mukudya kwake. Koma ngati mafuta awa asuta, pali chiwopsezo chachikulu chokhala ndi kuchuluka kwa ma carcinogens.

Mafuta othandiza kwambiri siwowundana, koma amawotcha pang'ono poto musanasungunuke. Kafukufuku waposachedwa apa akuwonetsa kuti chithandizo chamatenthedwe chofewa sichikuvulaza kufunikira kwa magawo omwe amagwira ntchito, koma amalola kuti azilowetsedwa bwino. Chifukwa chake, asayansi atsimikizira kuti zakudya zophika zophika mu mafuta anyama ndizabwino kwambiri kuposa zomwe zaphikidwa mu mafuta a masamba.

Tsopano mukudziwa mgwirizano pakati pa mafuta ndi cholesterol. Tidasanthula zabwino ndi zovuta za malonda ake. Pofotokozera mwachidule pamwambapa, titha kunena kuti pali mafuta m'thupi, koma osati zochuluka. Magawo ang'onoang'ono azinthu izi sangapweteke munthu wathanzi ngakhale pang'ono, wodwalayo amatha kuthandizidwanso kuchepetsa kudya mafuta a cholesterol oyipa ndi zakudya zina chifukwa cha kuchuluka kwa mafuta omwe afika kale. Kafukufuku watsopano wapangitsa kukayikira pamalingaliro akale okhudza kupatula mafuta pazakudya za anthu chifukwa cha mafuta ake a cholesterol ambiri. Mosiyana ndi izi, zowunikira zatsopano zatsimikiziridwa kuti zopanda phindu popanda chidziwitso cha chinthu chodabwitsachi, chomwe chimagwiritsidwa ntchito pazowunikira kuti zitsimikizire ntchito yabwino yamagulu onse amthupi.

Kodi cholesterol yochuluka bwanji m'mafuta ndipo zotsatira zake zimachokera pati m'magazi?

Pali zikhulupiriro zambiri zokhudzana ndi kugwiritsa ntchito mafuta ndi kuchuluka kwa cholesterol mmenemu.

Monga momwe ziliri ndi nyama zomwe zimachokera, zimapezeka m'mafuta, koma sikuti aliyense amadziwa momwe angadyedwe popanda kuvulaza kwambiri.

Ngakhale zili ndi zopatsa mphamvu zambiri komanso mafuta, nyama yankhumba kwa nthawi yayitali idakhala yofunikira m'mayiko ambiri.

Mu 100 g yogulitsa, pali zoposa 700 kCall, zomwe zimangozipatula pamndandanda wazakudya zomwe zimadya. Komabe, kafukufuku watsopano wasayansi watsimikizira kuti ili ndi cholesterol yocheperako kuposa zinthu zina.

Musaiwale za phindu la mafuta a nkhumba, chifukwa ilibe mavitamini okha (E, A ndi D), komanso arachidonic acid. Izi zimatha kuyendetsa zochitika za maselo, kusintha matendawa komanso kuyeretsa makoma amitsempha yama lipoprotein.

Kuyambira kale, mafuta anyama akhala akugwiritsidwa ntchito kwambiri ngati mankhwala achikhalidwe ngati mankhwala ochiritsa matenda osiyanasiyana. Mapinduwa adatsimikiziridwa onse pakugwiritsa ntchito mkati komanso pakugwiritsa ntchito kunja.

Cholemetsa cha nkhumba chosungunuka chimathandizira kupweteka kwapawiri, komanso zotupa zam'mimba ndi mafupa pambuyo povulala (fractures) zimachotsa kupukuta kwa malo owawa ndi mchere ndi mchere. Kuphatikiza apo, mafuta a nkhumba amathandiza kuthetsa kupweteka kwa dzino, kuchiritsa eczema ndi mastitis.

Pafupifupi 70-75% ya cholesterol imapangidwa ndi chiwindi ndipo pafupifupi 25% imachokera ku chakudya.

Kuphatikiza apo, mankhwalawo amawonjezera kuchuluka kwa cholesterol yopindulitsa, imalepheretsa kuwonongeka kwa mtima, imalimbitsa chitetezo cha mthupi komanso imachepetsa chiopsezo cha matenda otupa.

Monga tawonera patebulopo, pali mafuta ambiri owononga ng'ombe kuposa nkhumba, koma woyang'anira nkhani iyi ndi ng'ombe ndi chiwindi cha nkhuku. Mulinso cholesterol yochuluka - zoposa 400 ndi 800 mg pa magalamu 100 aliwonse a zida zilizonse, motero.

Madokotala amalimbikitsa

Kuti muchepetse cholesterol moyenera komanso kupewa atherosulinosis popanda mavuto, akatswiri amalimbikitsa kuti pakhaleol. Mankhwala amakono:

kutengera ndi amaranth ogwiritsidwa ntchito pochiza matenda amtima,
imawonjezera kupanga "cholesterol" wabwino, ndikuchepetsa kupanga "koyipa" ndi chiwindi,
Amachepetsa kwambiri vuto la kugunda kwa mtima ndi sitiroko,
imayamba kuchita pakatha mphindi 10, zotsatira zake zimakhala zowonekera pambuyo pa masabata atatu.

Kuchita bwino kumatsimikiziridwa ndi machitidwe azachipatala ndi kafukufuku wa Research Institute of Therapy.

Choyamba muyenera kumvetsetsa momwe ma lipoproteins otsika-kachulukidwe (LDL) ndi momwe amalumikizirana ndi zovuta izi. LDL ndi mtundu wa cholesterol, kachigawo kakakulu kwambiri ka ma atherogenic, kamene kamapereka thupi mthupi ndi mphamvu yofunikira, koma ndikapitilira zomwe zili zovomerezeka m'magazi, zimakhazikika pamakoma amitsempha yamagazi, kutsitsa magazi. Momwemo, zimathandizira kukulitsa matenda a shuga, matenda a m'matenda, matenda oopsa komanso matenda opha ziwalo.

Inde, pankhaniyi, kugwiritsa ntchito mafuta azinyama kuyenera kukhala kochepa, koma simungathe kuzisiyiratu. Chifukwa cha arachidonic acid, chophatikizira chapaderachi chimakupatsani mwayi wothamangitsira kagayidwe ka mafuta, kuyeretsa magazi m'mitsempha yama lipid.

Zambiri zaposachedwa ndi asayansi zimatsimikizira kuti kumwa kwambiri mafuta kumachepetsa kuchuluka kwa cholesterol yoyipa m'magazi. Koma musaiwale kuti mutha kudya zosaposa 40 magalamu tsiku lililonse. Ubwino wopindulitsa thupi umatha kubweretsedwa ndi mafuta anyama okha, chifukwa nthawi yothira kutentha (kuwaza kapena kusuta) ma carcinogens owopsa amapangidwa mmenemo.

Chofunikira ndikuchidya musanadye chakudya chachikulu kuti muthe kugwiritsa ntchito ma enzymes omwe ali ndi.

Izi zimatha kugwiritsidwa ntchito ngakhale ndi chakudya kuti muchepetse kunenepa. Kanthu kakang'ono ka mchere wamchere wodyedwa musanadye chakudya cham'mawa mofulumira kumalimbitsa thupi ndi mphamvu, amachepetsa njala, komanso amakhala ndi zotsatira zabwino pa milingo ya LDL. Ndiye chifukwa chake, madokotala samangoletsa, komanso amalimbikitsa mwamphamvu kuti pali mafuta oterewa okhala ndi cholesterol yayikulu, koma m'magawo ochepa kwambiri.

Monga tafotokozera pamwambapa, ndimchere wamafuta omwe ndi wothandiza kwambiri, ndipo nyama yothira kapena yosuta sadzetsa vuto lililonse. Ndikofunikira kuthira mchere chatsopano chokha, pamlingo wa 4 tbsp. supuni ya mchere pa 1 makilogalamu a zopangira. Kuphatikiza apo, mutha kuwonjezera tsabola pang'ono, adyo ndi nthangala za caraway, zomwe sizingangowonjezera kukoma, komanso kuwonjezera phindu la thupi.

Mutha kuthira mchere mafuta owuma mothandizidwa ndi brine yapadera (marinade). Ndipo, munjira ina, mafuta azitha kukhala zothandiza kuti achepetse milids yovulaza. Ndikwabwino kuchidya ndi kagawo kakang'ono ka mkate wa rye, koma osagwirizana ndi mkate kapena bun. Simuyenera kugwiritsa ntchito nyama yankhungu chifukwa ndi yocheperako, imakumbidwa ndi kugaya bwino kwambiri. Mafuta owiritsa amatha kuwiritsa pang'ono, zinthu zonse zofunika kuti thupi lisungidwe.

Chitsanzo cha kuchuluka kwa mafuta tsiku lililonse ndi mafuta ambiri (pafupifupi 25 gm).

Zomwe zimachitika tsiku lililonse kwa munthu wathanzi zimatha kukhala 40 mpaka 80 magalamu. Ndi cholesterol yayikulu, chiwerengerochi chikuyenera kuchepetsedwa 20-25 magalamu patsiku.

Akatswiri ambiri amakhulupirira kuti kudya moyenera mafuta a nkhumba sikungavulaze, ndipo izi ndi zowona. Pazochepa zochepa (ndipo ngakhale mutagwiritsidwa ntchito kwambiri, nthawi imodzi), zilibe vuto lililonse. Cholepheretsa chokha ndi zaka, chifukwa mafuta sayenera kudyedwa ndi ana (osakwana zaka 3) ndi okalamba (woposa zaka 60).

Mafuta opaka ali ndi chimbudzi chabwino, sichimayambitsa kukhumudwa komanso kusasangalala m'mimba. Chosiyana ndi kukhalapo kwa munthu wam'mimba m'mimba pachilonda. Ichi ndiye chinyengo chokhacho chogwiritsa ntchito. Ndikofunika kumvetsetsa kuti chilichonse, ngakhale chakudya chabwino kwambiri komanso chabwino, chitha kukhala chowopsa ngati mungachidye mopanda malire. Izi sizikugwira ntchito kokha kwa nyama yankhumba, komanso mazira, mkaka, mkaka ndi nyama, nsomba.

Chinsinsi cha thanzi labwino komanso thanzi labwino, ndizopatsa thanzi. Chifukwa chake, ndikofunikira kusankha chidziwitso choyenera kuti musade nkhawa ndi mtundu wake. Muyenera kugula kokha m'malo odalirika, kuchokera kwa ogulitsa odalirika. Poyenera, awa atha kukhala abwenzi oweta nkhumba kapena famu yayikulu. Wogulitsayo ayenera kukhala ndi satifiketi yoyang'anira malonda ndi chilolezo chogulitsa.

Ndikofunika kulabadira mawonekedwe ndi kununkhira kwa zinthu zopangira, kulawa musanayambe kugula. Mafuta apamwamba kwambiri sayenera kukhala achikasu kapena amtundu, amakhala ndi fungo losasangalatsa kapena fungo lokhazikika komanso kukoma kwa tsabola ndi zonunkhira zina. Chifukwa chake, ogulitsa osakhulupirika amayesa kubisa zophophonya zamafuta ochepa.

Chifukwa chake, kodi ndizotheka kudya mafuta a nkhumba ndi cholesterol yayikulu? Apa yankho lake ndi losatsutsika: inde. Koma pocheperako. ziyenera kudyedwa pamaso pa chakudya chachikulu. Mafuta amaloledwa ngakhale ndi atherosulinosis ya nthawi yayitali, chifukwa cha kupadera kwake kutsitsa LDL komanso kupewa mapangidwe a cholesterol m'makoma amitsempha yamagazi. Zomwe zimangoyambitsa ndi zilonda zam'mimba, kusalolera kwa munthu ndi ukalamba.

Kodi mukuganizabe kuti kuthana ndi cholesterol yamagazi ndikosatheka?

Poona kuti mukuwerenga izi tsopano - vuto la cholesterol yayikulu mwina likukuvutitsani kwakanthawi. Koma izi sizolankhula nthabwala ayi: kupatuka kotereku kumakulitsa magazi ndipo ngati sichingachitike, kumatha kutha kwambiri.

Koma ndikofunikira kumvetsetsa kuti ndikofunikira kusamalira osati zotsatira zake mwanjira yakukakamizidwa kapena kuiwalika, koma choyambitsa. Mwina muyenera kuzolowera zida zonse pamsika, osati kungotsatsa? Inde, nthawi zambiri, mukamagwiritsa ntchito mankhwala opangira mankhwala omwe ali ndi zotsatira zoyipa, zimachitika zomwe zimadziwika kuti "chimodzi chimagwira, zina zolumala". M'modzi mwa mapulogalamu ake, a Elena Malysheva adakhudza mutu wa cholesterol yayikulu ndipo adalankhula za mankhwala omwe amapangidwa kuchokera kuzomera zachilengedwe ...

Clinical endocrinology / Yosinthidwa ndi E.A. Kuzizira. - M: Medical News Agency, 2011. - 736 c.
Chakudya chomwe chimachiritsa matenda ashuga. - M: Club yazosangalatsa za mabanja, 2011. - 608 c.
Matenda a McLaughlin Chris. Thandizo kwa wodwala. Malangizo othandiza (kumasulira kuchokera ku Chingerezi). Moscow, yosindikiza nyumba "Zokambirana ndi Zoonadi", "Aquarium", 1998, masamba 140, kufalitsa makope 18,000.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwa zaka zoposa 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka pamalowo kuti athetse zovuta osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusaitiyi, kufunsana ndi akatswiri ndizofunikira nthawi zonse.