Momwe mungachepetse cholesterol magazi? Zambiri ndi mfundo zosangalatsa pankhani yolimbana ndi cholesterol

Zochita zolimbitsa thupi, zokonzedwa bwino komanso zoyesedwa, zimakhala ndiubwino wopindulitsa wathanzi. Minofu contractions imathandizira kagayidwe ndi kusintha kuchuluka kwa zamankhwala amuzolengedwa zigawo zikuluzikulu. Asayansi athu (ochokera ku Kirov State Medical Academy) adakhazikitsa ntchitoyi: kuphunzira mafuta a cholesterol metabolites m'masewera osiyanasiyana. Kodi ndizosiyana?

Phunziro linali bwanji

Kuyesera kumeneku kunakhudzanso amuna azaka 18-25:

• Ochita masewera 71 - gulu lalikulu,
• Ophunzira 15 athanzi koma osachita masewera ali olamulira.

Onsewa adagawika m'magulu ang'onoang'ono:

• osaphunzira (anthu 15),
• ochita masewera olimbitsa thupi acyclic komanso kukhala ndi magulu oyambira (anthu 20),
• ochita masewera olimbitsa thupi kwambiri komanso ochita masewera apamwamba (anthu 19),
• ochita masewera olimbitsa thupi mozungulira ndipo amakhala ndi magulu oyambira (anthu 18),
• ochita masewera olimbitsa thupi ndi kukhala ndi magulu apamwamba (anthu 14).
• Onsewa mu masewera olimbitsa thupi omwe amakhala ndi masewera olimbitsa thupi anali odzala njinga yamagetsi - kwa mphindi 30 iwo amayenda njinga yochita masewera olimbitsa thupi pafupipafupi.

Asanayambe kuchita masewera olimbitsa thupi komanso pambuyo pake (pambuyo pa mphindi 5 ndi 30) adatenga magazi kuchokera m'mitsempha kuti apange kafukufuku wamabuku.

Zomwe zalandilidwa

Atangochita zolimbitsa thupi m'magulu onse oyesera, kuchuluka kwa cholesterol kunachepa (poyerekeza ndi chizindikiro pamaso pa katundu), ndipo kuchuluka kwa lipoproteins kwapamwamba kunakulirakulira. Izi ndichifukwa choti mukamachita masewera olimbitsa thupi, lipoprotein lipase imatulutsidwa kuchokera ku minofu, yomwe imatha kupanga ma lipoproteins apamwamba kwambiri a lipoproteins ochepa otsika kwambiri a lipoproteins. Pambuyo pa mphindi 30, zinthu sizinalinso zovutirapo: mwa anthu amtundu wa 1, 2 ndi 3, ziwonetsero za magazi zinayandikira kwa omwe anali asanachite masewera olimbitsa thupi. Koma kwa omwe anali amtundu wa 4 ndi 5 izi sizinachitike.

Kupeza kwachiwiri: ndi kuchuluka kwamphamvu m'magazi, kuchuluka kwa osachulukitsa lipoproteins kumawonjezera, komwe kumalola minofu kupirira kwambiri.

Asayansi amati kugwiritsa ntchito chisonyezo cha cholesterol metabolism mu othamanga ngati chisonyezo cha kukonzekera kwawo ndi kufunitsitsa kupikisana.

Mapeto kwa osachita masewera

Zomwe zafotokozedwazi zikutsimikizira kuti kuchita zolimbitsa thupi kumathandizira kuti magazi akhale ofanana. Ngati muphatikiza masewera olimbitsa thupi ndi zakudya zoyenera, ndiye kuti mutha kuchita bwino pobweretsa magazi anu popanda lipotrotein popanda kugwiritsa ntchito mankhwala komanso kukhala ndi zotsatirapo zosiyanasiyana za mankhwala.

Cholesterol: machitidwe

Chidwi chochulukirapo pa akatswiri omanga ma bodybuilders:

Ndi mafuta omwe amapangidwa m'chiwindi, mokwanira kuchuluka kwake ndikofunikira kuti thupi lizigwira ntchito bwino. Mwakutero, ndichifukwa chake thupi lathu limafunikira steroid iyi:

• ntchito yofunikira kwambiri ya cholesterol ndi ntchito yopanga, popeza ndi gawo la membrane wa khungu ndipo salola ma hydrocarbons kuti alowe,
• Amapanga njira zosiyanasiyana za membrane wa cell, yemwe amachititsa kuti michereyo izikhala ndi gawo limodzi mu cell (yomwe imayang'anira kukula kwa membrane wa khungu),
• amasintha dzuwa kukhala tocopherol (vitamini D),
• amatenga nawo gawo mu kapangidwe ka estrogens ndi androgens,
• gawo la bile
• imakhala ndi gawo lofunikira kwambiri mu kagayidwe kachakudya,
• imateteza minyewa yamanjenje.

Kuti mumvetsetse bwino momwe mungagwiritsire ntchito cholesterol, tiwone zomwe zimakhala ndimafuta m'magazi athu. Zinthu zomwe zimaphatikiza mamolekyulu amafuta ndi mapuloteni amatchedwa lipoproteins. Kuopsa kwa zowonongeka zamtima kumadalira manambala komanso kuchuluka kwa lipoprotein zosiyanasiyana.

Chifukwa chake, zinthu izi nthawi zambiri zimagawika m'magulu:

• lowensens lipoproteins (LDL) amawonedwa kuti ndi cholesterol owopsa, chifukwa amasamutsa cholesterol m'maselo osiyanasiyana amthupi, ndipo ngati cell ikabweretsedwanso m'zinthu zambiri kuposa momwe ingathere, ndiye kuti LDL yotere idza (mwachitsanzo, zolembera zamtundu wa khoma la chotupa),
• Ma lipoproteins apamwamba kwambiri (HDL) amadziwika kuti ndi "cholesterol yabwino,", mosiyana ndi woyamba uja, amateteza thupi ku mavuto amitsempha yamagazi, mtima - mankhwala awa amachotsa cholesterol m'maselo ndikubwezera ku chiwindi, chomwe chimagawika ndikuchotseredwa kudzera m'mimba dongosolo kapena kwamikodzo,
• magazi triglycerides ndi mtundu wamafuta obwezeretsedwa, omwe amapangidwa pambuyo pobowola mafuta kuchokera ku chakudya chomwe chimalowetsedwa kapena kupangidwa kuchokera ku chakudya, zimadyedwa, choyambirira komanso chofunikira kwambiri, pakuchita ntchito yayikulu ngati gawo lamphamvu.

Momwe mungadziwire kuchuluka kwa cholesterol mwa inu nokha

Kungoyesa kwa magazi a biochemical kokha ndi komwe kungakuthandizeni kudziwa mulingo wa cholesterol ndi ma lipoprotein ena am'magazi, omwe dokotala angakutumizireni ngati mutabwera ndi zodandaula zanu (kuchuluka kwa magazi, kupweteka kwa mutu, kuchuluka kwa thupi). Musanafike poyesedwa, simuyenera kudya kapena kumwa.

Nthawi zambiri, mulingo wa cholesterol m'magazi umachokera ku 3,6 mmol / L mpaka 7.8 mmol / L. Komabe, ndinawerenga kuti mabungwe angapo azachipatala amalimbikitsa kusunga cholesterol yosapitirira 6 mmol / L.

Zisonyezo za cholesterol ndi tanthauzo lake:

• 5 mmol / l ikufanana mulingo woyenera kwambiri,
• kuyambira 5 mpaka 6.4 mmol / l - cholesterol yokwezeka pang'ono,
• kuyambira 6.5 mpaka 7.8 mmol / l amafanana ndi cholesterol yokwanira moyenera
• pamwambapa 7.8 mmol / L amatanthauziridwa ngati chizindikiro chachikulu kwambiri.

Momwe mungachepetse cholesterol yamagazi popanda mapiritsi

Ngati muli ndi cholesterol yokwanira moyenera, mutha kuyesa kuichepetsa popanda thandizo la mankhwala. Njira zikuluzikulu zakwaniritsira cholinga ichi ndikusintha kwa moyo, zolimbitsa thupi ndi kusintha kwa zakudya. Tiyeni tikambirane chilichonse mwatsatanetsatane:

• Kusintha kwa moyo wamunthu kumaphatikizapo lingaliro la regimen masana (kugona ndi kupuma), nthawi za chakudya (makamaka nthawi ndi mtundu wa chakudya chomaliza), kukhalapo kwa zizolowezi zoipa (mowa ndi kusuta). Kugona ndi chitsimikizo cha thanzi, kuyenera kukhala pafupifupi maola 8 tsiku lililonse ndikukhala odzaza. Chakudya chomaliza ndi maola awiri asanagone ndipo osakhalako. Madzulo muyenera kudya zakudya zamafuta, chabwino - nsomba, komanso masamba omwe ali ndi masamba owuma. Zizolowezi zoyipa ziyenera kutayidwa, mowa uliwonse uyenera kuyikidwa kunja, makamaka kwa nthawi yamankhwala.
• Ndizoseketsa kuuza ena zaubwino wolimbitsa thupi kwa othamanga yemwe akuchita masewera olimbitsa thupi. Koma pakuchepetsa mwachangu komanso moyenera magazi a cholesterol, kuphatikiza zolimbitsa thupi zitatu pa sabata, kuchita masewera olimbitsa thupi m'mawa tsiku lililonse kwa mphindi 10-15 sikungakhale pamalo, zomwe zingathandize kugwiritsa ntchito lipids yosafunikira m'magazi ngati mphamvu.
• Wopanga masewera olimbitsa mtima adamva za zakudya zopindulitsa kangapo, koma kwa ambiri zimakhala ndi kuwononga protein pambuyo poti mugwiritse ntchito zolimbitsa thupi, komanso nthawi yodyerayi - kuti mupeze. Ngati pali cholesterol yochuluka m'magazi, ndiye kuti ndinu wonenepa kwambiri, ndipo muyenera kuchotsa izi pochotsa ma kilogalamu. Ndipo ngati mukukhala ndi vuto laumoyo wanu, osati mawonekedwe okongola, ndiye kuti muthane ndi vuto lazakudya zonse. Choyamba, yambani kudya kasanu patsiku mosinthana ndi maola atatu (katatu) - chakudya chachikulu komanso nthawi 2 - akamwe zoziziritsa kukhosi. Mumakonda nyama yokhala ndi mafuta ochepa komanso nsomba, masamba, zipatso, mkaka (wopanda mafuta amkaka ndi kefir, tchizi cha kanyumba, tchizi wowoneka bwino) ndi chimanga (Buckwheat, oatmeal, mpunga wa bulauni). Imwani zakumwa zambiri - madzi ndi tiyi wobiriwira. Kanani (kapena kuchepetsa kwambiri momwe mumamwe khofi ndi maswiti).

Momwe mungachepetse cholesterol ndi mankhwala

Ngati mulingo wa cholesterol wanu uli wokwanira mokwanira, dokotala angakulimbikitseni kuti muthe kumwa mankhwalawa pamodzi ndi kuchuluka kwa masewera olimbitsa thupi komanso kudya zakudya zapadera. Polimbana ndi lipid akagwiritsidwa ntchito:

1. Statins ndi mankhwala omwe amalepheretsa chidwi cha enzyme mu chiwindi chomwe chimalimbikitsa kuphatikizika kwa cholesterol. Kukonzekera kwa gululi kumagwiritsidwa ntchito polimbana ndi atherosulinosis, koma khalani ndi zovuta zingapo (mutu, kupweteka kwam'mimba, kusokonezeka kwa chopondapo). Zotsatira zake zimachitika ndikugwiritsira ntchito mankhwalawa kwa nthawi yayitali ndikusiya kaye pakangotha. Izi zimaphatikizapo lovastatin, atorvastatin, simvastatin.
2. Ma antiplatelet othandizira - ma magazi omwe amachepetsa magazi (aspirin).
3. Mavitamini a B amathandiza kuchepetsa magazi onse a lipoprotein.
4. Angiotensin-akatembenuka enzyme zoletsa amadziwika kuti azithamanga magazi.

Momwe mungathanirane ndi azitsamba akuluakulu a cholesterol

Mutha kutsitsa cholesterol ndi mankhwala wowerengeka, pokhapokha mutayambiranso thanzi lanu. Izi zikuphatikizapo mbewu za omega-3 ndi nthomba. Omega-3 sichinthu china kuposa mafuta a nsomba, omwe amakhala ndi mafuta wamba (polyunsaturated) omwe sangawononge thupi lathu.

Otsutsa azitsamba amalimbikitsa kugwiritsa ntchito ufa wa maluwa a linden (pogaya pa chopukusira khofi) kuti athane ndi cholesterol.

Onaninso zabwino za adyo, zomwe zimalimbikitsidwa kuti zizimwedwa m'mawa pamimba yopanda kanthu. Amakhulupirira kuti adyo amatha kuyeretsa ziwiya.

Mankhwala achikhalidwe, mutha kupeza maphikidwe kuchokera ku mistletoe ndi sophora waku Japan. Amagwira bwino ntchito monga kulowetsedwa, ndipo amakonzedwa motere: 100 magalamu a mbewu zouma ziyenera kutsanuliridwa ndi 1 lita imodzi ya vodika ndikuyika kwa masabata atatu. Kenako yambitsani ndi kudya supuni imodzi musanadye pafupifupi mphindi 30.

Zowopsa kwa bodybuilder high cholesterol

Kwa womanga thupi, cholesterol yapamwamba imakhala yowopsa, komanso kwa munthu yemwe samachita nawo masewera olimbitsa thupi. Mwakutero, zimayambitsa vuto la mtima ndi:

• imachepetsa kuunikira kwa mitsempha yamagazi ndi ma atherosselotic ma deposits, ndikupanga ischemia ya minofu yomwe amachepetsa,
• imawononga mitsempha yomwe imadyetsa minofu ya mtima, yomwe ingayambitse kukula kwa matenda a mtima (kukulira kwa angina pectoris ndi mawonekedwe a kupweteka pachifuwa),
• kumawonjezera chiopsezo cha myocardial infarction ndi stroke.

Chifukwa chake, abwenzi okondedwa, kuchuluka kwa zinthu, komwe kumakhala koyenera ndi cholesterol. Ndikufuna inu nonse thanzi labwino ndipo ndikuyembekezeranso patsamba langa la masewera.

Kodi cholesterol ndi chiyani?

Ichi ndi chinthu cha lipid (mafuta) chomwe chimapanga ziwalo zam'mimba mu minofu ya thupi la munthu. Kupangidwa ndi chiwindi, kumatha kutulutsidwa ndi tiziwalo timene timatulutsa ma adrenal, tiziwalo takugonana, impso ndi matumbo. Thupi limabwera ndi chakudya. Lipid imakhudzidwa ndi kagayidwe ka vitamini D, kapangidwe ka bile acid, mahomoni ena. Cholesterol imagawidwa kukhala zabwino ndi zoyipa. Choyamba, lipoproteins imakhala ndi kachulukidwe kwambiri (HDL), chachiwiri - otsika (LDL). Wotsiriza mwa mitundu yofotokozedwayo amatha kuyikidwapo mu mawonekedwe amipanda yamafuta pazitseko zamitsempha yamagazi, pokhala yopanda kanthu. Ma lipoproteins okwera kwambiri amathandizira kuti mafuta a m'magazi akhale m'chiwindi, pomwe amakonzedwa ndikuchotsedwa.

Kodi chiwongola dzanja chawopsa bwanji?

Cholesterol owonjezereka m'magazi amatsutsa zomwe zimachitika pangozi ngati:

• kusintha kwakalakwika m'mitsempha yamapazi,
• kusintha kwa mtima wamagetsi,
• sitiroko
• vuto la mtima
• atherosulinosis.

Mphamvu ya masewera

Zochita zamasewera zimathandizira kuchepetsa lipids yoyipa m'magazi, kuwonjezera kuchuluka kwa lipoproteins. Masewera olimbitsa thupi okhazikika amakhudza kuchotsedwa kwa mafuta m'mitsempha yamagazi, amathandizira kuchepa kwamafuta kwambiri. Nthawi yomweyo, zikwangwani zimayendetsedwa bwino, kugwira ntchito kwa mtima kumakhala bwino, ndipo mpweya wotuluka mokhazikika umafikira minofu ndi ziwalo.

Akatswiri amalimbikitsa kuti oyamba kumene ayambe ndi mitundu yosakhazikika yochita zolimbitsa thupi, mwachitsanzo, tai chi, yoga, mapiri, zochitika zamadzi, ndi kupalasa njinga. Mukazolowera, pang'onopang'ono sinthani katundu wolemera: treadmill, tennis, mpira. Kwa okonda masewera olimbitsa thupi (dumbbells, training on simulators), ndikofunikira kuti mumvere momwe mukumvera, ngati mukumva kupweteka kapena thanzi labwino, muyenera kusiya maphunziro ndikupempha upangiri wa dokotala.

Magetsi Ofunika

Tiyenera kukumbukiridwa kuti kusintha kwawonekera kumawonekera pokhapokha ngati mukuchita zolimbitsa thupi mwadongosolo komanso kutsatira mosamalitsa malangizo a dokotala. Kulemetsa pang'ono komanso zakudya kumathandizira kutentha kwambiri komanso kubwezeretsa zofunikira. Musanasankhe mtundu wamasewera, ndibwino kukaonana ndi dokotala ndi mphunzitsi yemwe angakuthandizeni kusankha mtundu wa olimba. Kwa munthu yemwe sanakonzekere, kuchuluka kwambiri mwadzidzidzi kumatha kuvulaza komanso kukulitsa matendawa. Mukamasewera masewera, ndikofunikira kuwongolera kuthamanga kwa magazi, kugwira ntchito kwa mtima, komanso kuchuluka kwa cholesterol yomwe imapangidwa.

Ndi zakudya ziti zoletsedwa kudya ndi cholesterol yayikulu

Kwa zaka zambiri osavutika ndi CHOLESTEROL?

Mutu wa Bungwe: “Mudzadabwa momwe zimakhalira zosavuta kuchepetsa mafuta m'thupi mwakumwa tsiku lililonse.

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

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

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

Kodi cholesterol ndi chiyani?

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

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

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

Zowopsa

LDL imawonjezeka ndi moyo wosayenera:

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

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

Cholesterol okwera muubwana: zoyambitsa, chithandizo

Kwa zaka zambiri osavutika ndi CHOLESTEROL?

Mutu wa Bungwe: “Mudzadabwa momwe zimakhalira zosavuta kuchepetsa mafuta m'thupi mwakumwa tsiku lililonse.

Matenda a mtima ndi matenda ochulukirachulukira amakhala atangoyamba kumene. Kupewa matendawa kuyenera kuchitika kale kuyambira paubwana. Kupatula apo, cholesterol imadzuka osati mwa akulu okha, komanso mwa ana. Kolesteroli wotalikirapo amene amakhalabe muubwana, ndiye kuti matenda a mtima akakula. Chifukwa chake, ndikofunikira kuyang'anira kuchuluka kwa cholesterol m'magazi a ana.

Tiyeni tiwone chifukwa chake pali cholesterol yayikulu mwa ana? Ndi zinthu ziti zomwe zimapangitsa kuti chiwonjezere? Momwe mungathanirane ndi ana omwe ali ndi cholesterol yayikulu? Tidzafotokozera bwino nkhaniyi.

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

• Kodi cholesterol ndi chiyani?
• Chifukwa chiyani cholesterol imakwera
• Pamene cholesterol imayang'aniridwa ali mwana
• Momwe mungachepetse cholesterol
• Mankhwala

Chifukwa chiyani cholesterol imakwera

Cholesterol mu ana amadzuka pazifukwa izi:

• Kwambiri, ndimadyedwe osapatsa thanzi komanso moyo wabwino. Izi zikuyenera kumveredwa ngati kuphwanya zakudya komanso kugwiritsa ntchito zakudya zoyipa zomwe zili ndi cholesterol yambiri. Margarine ndi mafuta ophikira omwe makolo amagwiritsa ntchito kuphika ndi mafuta, omwe amachepetsa "oyipa" ndikuchepetsa lipoprotein "zabwino".
• Choyambitsa cholesterol chachikulu mwa mwana chitha kukhala cholowa. Ngati achibale anali ndi stroke, matenda a mtima kapena angina pectoris, ndizotheka kuti mwana amakhalanso ndi cholesterol yayikulu. Matenda omwe makolo amakumana nawo amathanso kulera ana akamakula ndi kufikira zaka 40-50.
• Ana omwe ali ndi matenda ashuga kapena matenda oopsa amakhala oti akhoza kukhala ndi cholesterol yambiri.
• Matenda a mtima ndi ana ndi nthawi yoyang'ana magazi m'thupi.
• Kusuta fodya kumawonjezera cholesterol.
• Kulephera kuchita zolimbitsa thupi.

Maola okhala pakompyuta ya ana amathandizira kunenepa kwambiri, ndipo izi zimabweretsa chiwopsezo chowonjezereka cha cholesterol ndi chitukuko cha matenda ena oyanjana.

Pamene cholesterol imayang'aniridwa ali mwana

Kuchulukitsa cholesterol kwa ana kumayenderana ndi chiopsezo cha matenda a mtima. Chifukwa chake, ndikofunikira kuyang'anira kuchuluka kwake kuyambira paubwana.

Mafuta a cholesterol ana:

• kuyambira 2 mpaka 12, mulingo woyenera ndi 3.11-55.8 mmol / l,
• kuyambira wazaka 13 mpaka 17 - 3.11-5.44 mmol / l.

Kuyesedwa kwa magazi kwa cholesterol kwa ana kumachitika kokha atakwanitsa zaka ziwiri.

Poyambirira, tanthauzo la mafuta ndilosasintha. Mwana ali ndi zaka 2 amafufuzidwa ngati ali m'gulu loopsa. Gululi limaphatikizapo ana omwe ali pansi pa izi:

• ngati m'modzi wa makolo ali ndi vuto la mtima kapena sitiroko asanakwanitse zaka 55,
• ngati makolo ali ndi cholesterol yayikulu,
• mwana amadwala matenda a shuga kapena kuthamanga kwa magazi.

Ngakhale ndi zodziwika bwino, ana omwe ali pachiwopsezo amawunikira kuwunikira zaka zisanu zilizonse.

Momwe mungachepetse cholesterol

Ndi kuwonjezeka kwa LDL, madokotala amagwiritsa ntchito zovuta:

• Maziko a mankhwalawa ndi zakudya zoyenera. Zosankha ziyenera kukhala zosiyanasiyana. Ana amafunikira kudyetsedwa kasanu patsiku m'magawo ang'onoang'ono. Pewani kudya kwambiri. Musachotsere chakudya kumapeto kwa usiku.
• Chips, shawarma, ma fries achi french, ma hamburger omwe alibe ndi mayonesi samachotsedwa pakudya. Amakhala ndi cholesterol yoyipa, imathandizira kukulitsa kwa atherosulinosis.
• Zosankha sizimapatula mafuta a trans - margarine, mafuta ophikira. Amasinthidwa ndi mafuta amasamba - maolivi, soya.
• Nyama zamafuta, ubongo, chiwindi, impso sizimachotsedwa kwathunthu. Zosinthazo siziphatikiza zakudya zosuta, mafuta, okazinga. Mukamawaza, zakudya zophatikiza ndi zamankhwala amodzi zimapangidwa.
• Nyama ya nkhuku yoyera yopanda khungu, nkhuku, nyama ya kalulu imalimbikitsidwa.
• Chepetsani zinthu zamkaka zamafuta ambiri - zonona wowawasa, zonona. Ikani yogati, kefir, mkaka wowotchera, tchizi tchizi chotsika 1% mafuta. Pakatha zaka ziwiri, mutha kupatsa mkaka 2%. Zosankha zimaphatikizapo mitundu yofewa ya tchizi - feta, mozzarella, tchizi cha Adyghe, tchizi chowonjezera.
• Muchepetse michere yamagetsi mosavuta - zinthu zophika, chokoleti, koloko ndi zakumwa za zipatso. Chepetsa kudya kwanu shuga ndi maswiti.
• Zosankha zake zimaphatikizapo zipatso ndi ndiwo zamasamba. Musanadye, ndikofunikira kupereka saladi. Amabweza thupi ndi mavitamini, komanso amakulolani kuchepetsa kuchuluka kwa zakudya zopatsa mphamvu kwambiri.
• Zosankha zake zikuphatikiza mafuta ochulukirapo a polyunsaturated omwe amapezeka mu nsomba zam'nyanja yamafuta ndi mafuta osakanikirana ozizira.
• Mbewu zonse za chimanga - mpunga, oat, buckwheat - zimathandizira kuchepetsa mafuta m'thupi.
• Zosankhazo zikuphatikiza nyemba (nyemba, mphodza) zomwe zimatsitsa LDL.
• Anyezi, adyo ndi zonunkhira zina zimagwiritsidwa ntchito. Mwakufulumizitsa kugaya, amathandizira kuchepetsa cholesterol ndi kulemera.
• Ngati mwana wanu ali ndi cholesterol yambiri, muyenera kudziwa kuphika zakudya. Amatha kuphika, kuwiritsa, kuwotchera, koma osaphika.

Ngakhale atakhala ndi zakudya zabwino, ana amalemera ngati asuntha pang'ono.

M'malo mokhala pakompyuta, ndikofunika kudziwa ana omwe ali mgulu la masewera. Mutha kutenga kulembetsa ku dziwe. Kuchita masewera olimbitsa thupi kumachepetsa cholesterol ndi shuga m'magazi. Chifukwa cha moyo wathanzi, chitetezo chathupi komanso kukana matenda zimakulitsidwa.

Mankhwala

Ana omwe ali ndi cholesterol yayikulu komanso chiopsezo cha matenda am'mimba amapatsidwa zakudya zabwino ndikukhalanso ndi thanzi labwino. Koma nthawi zina, mukatha zaka 8-10, mankhwalawa ndi mankhwala. Kukonzekera kwazitsamba zama Polycosanol kumagwiritsidwa ntchito. Mankhwalawa amachepetsa LDL "yoyipa" ndikukulitsa "wabwino" HDL. Chimodzi mwa izo ndi Phytostatin.

Zotsatira zake, timakumbukira kuti ana nthawi zambiri amakhala ndi kuchuluka kwa mafuta m'thupi. Choyambitsa matenda ambiri ndi kuperewera kwa zakudya m'thupi. Zamoyo zimathandizanso kwambiri. Matenda amtima amawononga ana omwe ali pachiwopsezo, komanso cholesterol yayikulu. Chithandizo chachikulu ndicho zakudya zoyenera. Kuphatikiza apo, ana amakopeka ndi masewera kapena masewera olimbitsa thupi. Zakudya zabwino komanso kuchita masewera olimbitsa thupi zimachepetsa chiopsezo cha matenda ndikakula.

Kodi ndi ziti zomwe zimakhazikika mu amuna?

Creatinine ndiye chinthu chomaliza chomwe chimapezeka pakupanga mapuloteni. Amapangidwa m'matumbo am'mimba ndikumasungidwa mu dongosolo lamagazi. Minofu yambiri yomwe munthu amakhala nayo, imachulukitsa kuchuluka kwa creatinine m'magazi. Imapukusidwa kudzera mu njira ya mkodzo, chifukwa chake ndi chofunikira kwambiri pakuwonetsa impso. Ngati m'moyo wonse munthu amakhala ndi thupi losasintha, ndiye kuti mtundu wa creatinine uzikhala wokhazikika.

Ipezeka za creatinine

Zizindikiro zakusanthula

Zovuta zilizonse pakugwira ntchito kwa impso ndikugwira ntchito kwa minofu ya minofu ndizizindikiro zakuwunikira. Zizindikiro ndi matenda otsatirawa angayambitse nkhawa:

• Mavuto pokodza (kupweteka, kuwawa, ndi zina).
• Dystrophy ya minofu ya minofu.
• Matenda a ziwalo za endocrine.
• Kulephera kwina.
• Kuwona mphamvu zamankhwala pochotsa impso kapena kwamikodzo dongosolo.
• Mimba, popeza mkhalidwe uwu, katundu pa impso umachuluka kwambiri.

Zambiri zokhudzana ndi kusanthula uku

MTHANDIZO! Dokotala yekha ndi amene angawongolere ndi kuzikula.

Mlingo wa creatinine m'thupi ukhoza kupezeka m'njira zingapo, zomwe ndizosiyana pazidziwitso:

Anna Ponyaeva. Amaliza maphunziro awo ku Nizhny Novgorod Medical Academy (2007-2014) ndi Residency in Clinical Laboratory Diagnostics (2014-2016). Funsani funso >>

• Kuyesa kwamwazi wamagazi.
• Chilolezo cha Creatinine: Chiyerekezo cha kuchuluka kwa michere mkodzo kuthira magazi. Kuvomerezeka pang'onopang'ono ndi kuthekera kwa thupi kuyeretsa magazi a zinthu zovulaza.
• Chiwerengero cha nayitrogeni kuti creatinine. Zogwiritsidwa ntchito kuti mudziwe kuchuluka kwa kuchepa kwa madzi m'thupi.

MTHANDIZO! Njira yophunzitsira kwambiri ndiyo kutsimikiza kwa creatinine chilolezo. Akuluakulu a creatinine amawonetsedwa usiku, ndipo otsika kwambiri m'mawa.

Kukonzekera kwa kusanthula

Kuyesa kwamwazi wamagazi:

• Magazi amayenera kuperekedwa m'mawa m'mimba yopanda kanthu.
• M'masiku ochepa, muchepetseni kuchuluka kwa zopezeka nyama muzakudya.

Kupenda kwamkodzo kwamkati:

• Kukhala waukhondo mosamala kwamtunduwu ndikofunikira, koma popanda kugwiritsa ntchito mankhwala omwe amapha ma microflora achilengedwe.
• Tsiku lisanafike kusanthula, muyenera kumwa pafupifupi malita awiri a madzi oyera (chikhalidwe chathupi la munthu wamkulu).
• Malangizo osonkhanitsa mkodzo watsiku ndi tsiku: mutadzuka, muyenera kukodza (mkodzo sufunikira kusonkhanitsidwa), nthawi zotsatizana (maora 24), mkodzo uyenera kusungidwa mumchombo ndikusungidwa m'malo amdima, ozizira. Mkodzo womaliza ukhale mkodzo wam'mawa tsiku lotsatira.

Nthawi zambiri amuna

Milingo ya Creatine imachepa ndi msinkhu ngati minofu ya minofu imachepa.

Mlingo wa creatinine mumkodzo wotulutsidwa masana umadalira thupi ndi thupi. Kwa amuna, chizolowezi ndi 122-220 μmol pa kilogalamu ya kulemera. Kukula kwa nayitrogeni ndi creatinine kuyambira 10: 1 mpaka 20: 1.

Chilolezo cha Creatinine mwa amuna:

MTHANDIZO! Ndi kukula kwa matenda a impso, kuchuluka kwa creatinine m'magazi kumakwera, ndipo mkodzo, m'malo mwake, umachepa.

Kupatuka kuchoka pazomwe zimachitika

Kupatuka kwazomwe zimachitika sikuti nthawi zonse kumakhala kukuwonetsa matenda akulu. Kuchuluka kapena kuchepa kwa gawo la creatinine m'magazi kungakhale kwachilengedwe. Ogwiritsa ntchito zamasamba, othamanga omwe ali ndi minofu yayikulu, mitundu ndi ma bellinas omwe amatsatira zakudya zosasunthika. Muzochitika izi, kupatuka kwazizolowezi sizovuta kwambiri monga momwe zimayendera ziwalo zamkati.

Mulingo wokwera

Zomwe zimapangitsa kuchuluka kwa creatinine m'magazi kumatha chifukwa cha zolimbitsa thupi komanso kukulira kwa ma pathologies akulu.

Zokhudza thupi

• Gulu lalikulu la minofu, mwachitsanzo, othamanga olemera komanso omanga thupi.
• Kuwonekera kwa mapuloteni amanyama mu chakudya.
• Kulandila kwa mankhwala odana ndi kutupa: "Ibufrofen", "Nurofen".
• Kugwiritsa ntchito maantibayotiki.

Pathologies akuphatikiza ndi matenda otsatirawa:

• Kulephera kwamkati mwa mtundu uliwonse.
• Zosokoneza mu endocrine system. Matenda a chithokomiro chokhudzana ndi kuchuluka kwake komanso kuchuluka kwa mahomoni.
• Kuphwanya kwamitsempha yama mtima m'mitsempha, komwe kumapangitsa kuti mpweya ubwere wa minyewa yaimpso ndikuchepetsa magwiridwe awo.
• Matenda a oncological.
• Kuwonongeka kwa minofu: kuvulala ndi misozi, Crash syndrome.
• Kuthetsa madzi m'thupi (pakuwonjezereka kuchuluka kwa magazi onse).
• Matenda a shuga.

Ngati simuchiza matenda a impso, zovuta zingapo zimatha kuchitika:

• Mavuto pokodza: ​​kuchokera pakukhalira kwathunthu kwamkodzo mthupi kupita pakatulutsidwe kwambiri (mpaka malita awiri patsiku).
• Kupweteka pafupipafupi kumbuyo.
• Kutupa (chifukwa cha kusayenda kwamadzi m'thupi).
• Kuthamanga kwa magazi.

Zofunika! Kudziwika kwa mtundu wa creatinine ndikosavomerezeka pakuwonetsetsa matenda, chifukwa kuwonjezeka kumawonongeka ndikuwonongeka kwa impso zambiri.

Momwe mungachepetse mulingo

Malangizo pochepetsa milingo ya creatinine amasiyanasiyana, kutengera zomwe zikuwonjezera. Ngati mulingo wachepa pang'ono ndipo chifukwa cha mayeso palibe njira yayikulu yomwe imawululidwa, ndiye kuti malangizo otsatirawa akuyenera kutsatidwa:

• M'pofunika kuti zakudya azisintha. Kwa munthu wamkulu, chosowa cha sabata ndi nyama ndi magalamu 450 (magalamu 150 katatu pa sabata). Nyama sayenera kukhala wonenepa kwambiri komanso wopatsa mphamvu kwambiri; kalulu, nyama yamwana wamphongo, nkhuku, nkhuku ndizoyenera. Pulogalamu yofunikira tsiku ndi tsiku la mapuloteni ndibwino kuti mutenge kuchokera ku zinthu zomwe zimachokera kuzomera. Patsani zakudya zanu zakudya zamafuta ambiri kuti muthe kusintha matumbo: porridge (oatmeal, buckwheat, mapira), mkate wa chinangwa.
• Pewani madzi m'thupi. Munthu wamkulu ayenera kumwa malita awiri amadzi oyera. Izi ndizovuta kuzizolowera, chifukwa chake musunge zolemba zomwe mwamwa, tengani botolo lamadzi kuntchito kapena kuyenda. Kumbukirani kuti kudya kofunikira kwambiri m'mawa kumawa m'mimba yopanda kanthu.
• Chepetsani zolimbitsa thupi. Ngati ndinu katswiri wazantchito, ndiye kuti thanzi lanu ndibwino kudumpha nyengo yopikisana ndikubwezeretsa impso.

Ngati, kuwonjezera pa kuchuluka kwa creatinine, matenda akulu a impso ndi kwamikodzo amadziwika, chithandizo chikuyenera kuyang'aniridwa ndi katswiri. Njira zazikulu zochiritsira matenda aimpso:

• Mankhwala amathandizidwa kuti azisinthasintha zochita za mapuloteni.

CHIYAMBI! Miyezi yodzipangira yamagazi ya creatinine ndiyowopsa kuumoyo.

Zomwe zimayambitsa ndi zizindikilo za otsika kwambiri

Zizindikiro ndizofatsa, pali kufooka wamba mu minofu, chizungulire komanso kuchepa kwa ntchito. Mankhwala a Creatinine amachepetsedwa chifukwa cha matenda otsatirawa komanso momwe zinthu zilili mthupi:

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

• Miyezi isanu ndi umodzi yoyambirira ya kutenga pakati.
• Anemia, magazi m'thupi.
• Kuchepetsa kwambiri minofu ya minofu (kulephera kwa miyendo).
• Zakudya zopanda pake (kusowa kwa mapuloteni).
• Njala, matenda a anorexia.
• Leukemia
• Kufa ziwalo.

Mitengo yowunikira pafupifupi

Kuphatikiza apo, mutha kuwona zolemba zina zomwe zingakhale zothandiza. Wothamanga amalankhula za kuyezetsa magazi kosiyanasiyana, kuphatikiza ndi creatinine.

About cholesterol

Tiyeni tiyambe ndi omwe adziwa. Cholesterol ndi chinthu ndichilengedwe, mafuta osungunuka achilengedwe. Mu thupi la zolengedwa zonse, ndimakhala mbali ya khoma la khungu, ndikupanga kapangidwe kake ndikuchita nawo kayendedwe ka zinthu kulowa m'selo ndi mosemphanitsa.

Cholesterol okwera m'magazi amatha kuyambika pazifukwa zambiri ndikupangitsa kuwonongeka kwa mtima ndi mtima. Koma, ngakhale izi, thupi limafunikira kuti:

• pulasitiki khoma la foni,
• kusamutsa kwa zinthu zina kudzera m'njira zina zake,
• Vitamini D kaphatikizidwe
• chimbudzi chabwinobwino, kuchita nawo mapangidwe a bile acid,
• mahomoni ogonana, momwe iwo ali gawo.

Mitundu ndi miyeso yokhutira

Cholesterol imakhala ikuzungulira mthupi ndi magazi, kuchokera ku maselo ndi minyewa kupita kuchiwindi kuti ichotse. Kapena, momwemonso, cholesterol yophatikizidwa m'chiwindi imatengedwa ndi minofu. Transport imachitika ngati gawo la lipoprotein - mankhwala a protein ndi cholesterol. Komanso, pali mitundu ingapo ya mankhwala awa:

• LDL - lipoproteins yotsika yopangidwa kuti inyamule mafuta m'thupi ku chiwindi kupita nayo minofu,
• VLDLP - lipoprotein otsika kwambiri omwe amakhala ndi cholesterol amkati, triglycerides m'thupi,
• HDL - lipoproteins yapamwamba kwambiri, imayendetsa mafuta m'thupi kupita ku chiwindi kuti ikwaniritse.

Kuchokera pamwambazi, zikuwonekeratu kuti kukwera kwambiri kwa HDL, ndizosavuta kupeza atherosclerosis. Ngati kuchuluka kwaziphatikizo zake zina m'magazi kukwera, ichi ndi chizindikiro cholakwika. Mwambiri, ziwiya zimakhudzidwa kale ndi atherosulinosis. Zomwe zili triglycerides ndizofunikanso. Mulingo wawo wokwera nawonso ndi wosakomera khoma la mtima, ndipo akuwonetsa kuwonongeka kwakuchulukirapo kwa ma VLDL kumasulidwa ndi kutulutsidwa kwa cholesterol.

Ndani akuwonetsedwa kusanthula ndi momwe amadzipereka

Kuyesedwa kwa magazi kwa cholesterol yathunthu ndi gawo la kuwunika kwa zamankhwala.
Mwazi umatengedwa kuchokera mu mtsempha. Kusanthula kumaperekedwa m'mawa pamimba yopanda kanthu. Ndikofunikira kupatula ntchito zamafuta, mowa usiku. Ndikulimbikitsidwanso kupewa kusuta.

Tanthauzo la cholesterol limawonetsedwa kwa odwala otsatirawa:

• Anthu omwe ali pachiwopsezo ndi cholowa
• Pofika zaka zinazake,
• Odwala matenda ashuga ndi hypothyroidism,
• Zambiri
• Zizolowezi zoipa
• Amayi omwe amatenga kulera kwa mahomoni kwa nthawi yayitali,
• Amayi amiseche
• Amuna opitirira 35
• Pamaso pa zizindikiro za systemic atherosulinosis.

Chifukwa chiyani amakwezedwa?

Pali zifukwa zingapo zomwe zimayambitsa hypercholesterolemia. Izi zikuphatikiza:

• Kubadwa kwamtundu - kudziwikiratu mtima wa cholesterol wosakhazikika wophatikiza HDL,
• Kunenepa kwambiri - mwa anthu onenepa kwambiri, cholesterol yambiri imayikidwa mu minofu yamafuta,
• Zakudya zopanda pake - kudya kwambiri zakudya zamafuta a nyama, michere yochepa komanso mavitamini,
• Khalidwe labwino
• Matenda ophatikizika, monga matenda a shuga kapena hypothyroidism,
• Kusuta - kumathandizira kuwonjezeka kwa LDL ndi VLDL, komanso kuphipha kwamitsempha yamagazi, potero kumathandizira kukulitsa kwa atherosulinosis,
• Kupsinjika - kumabweretsa kulimba mtima ndipo kumachulukitsa hypercholesterolemia.

Zimawoneka bwanji

Hypercholesterolemia m'magawo oyamba samadziwonetsa. Chotsatira, zizindikiro za matenda omwe akudwala:

• Zopweteka, kupanikiza kupweteka kumbuyo kwa sternum ndi angina pectoris kapena kupumira movutikira
• Kupweteka kwambiri pachifuwa ndi kulowerera m'mitsempha,
• Chizungulire, mseru, kusokonezeka masoka ndi kukumbukira - zizindikiro za zotupa za atherosrance
• Vuto lamavuto, kuperewera kapena ziwalo zam'mphepete mwa stroko,
• Kulamulira kwapakati - kupweteka kumadera otsika ndi kuwonongeka kwa ziwiya zawo,
• Mawanga achikasu pakhungu ndi xanthomas, omwe ndi ma cholesterol osachepera.

Ndiye chifukwa chake kuli kofunikira kwambiri kuwongolera cholesterol yomwe ili pachiwopsezo cha anthu omwe ali pachiwopsezo cha mtima ndi matenda a mtima.

Momwe mungakhalire moyo wopitilira

Kuchepetsa cholesterol pamlingo wofunidwa, kupewa kutulutsa kwa systemic atherosulinosis, zakudya, kusintha kwa moyo kumathandiza.

Ndi atherosulinosis yomwe ilipo, mankhwala akuwonetsedwa, ndipo mankhwala ena sangakhale apamwamba.

Zakudya sizichita gawo lofunikira kwambiri, chifukwa 20% yokha ya cholesterol yomwe imalowa m'thupi ndi chakudya, koma ndichinthu chovomerezeka. Komanso, zinthu zina zimathandiza kuchotsa zotsalira zake.

Kodi zakudya za hypercholesterolemia ziyenera kukhala chiyani? Choyamba, timayika mndandanda wazakudya zomwe zimayenera kuchepetsedwa kapena kuperewera zakudya zatsiku ndi tsiku. Izi zikuphatikiza:

• Zakudya zamafuta
• Chiwindi
• Dzira,
• Margarine ndi mayonesi,
• Zinthu zamafuta amkaka kwambiri,
• Mafuta amphongo (ng'ombe zamkango - cholembera cholesterol).

Pofuna kuyang'ana zomwe zili mu cholesterol muzakudya zoyambirira, timalimbikitsa kugwiritsa ntchito gome.

Tsopano lingalirani zinthu zomwe zingagwiritsidwe ntchito ndipo ziyenera kudyedwa ndi kuwonjezereka kwa cholesterol yamagazi ndi atherosulinosis. Ndikulimbikitsidwa kuphatikiza muzakudya zanu:

• Ma nyemba (nyemba, nandolo, soya) - chifukwa cha kuchuluka kwa fiber ndi pectin,
• Zitsamba zatsopano (sipinachi, parsley, anyezi wobiriwira ndi nthenga za adyo), zomwe zimakhala ndi anti-atherogenic,
• Garlic - imapereka kuchepa kwa mafuta m'thupi,
• Masamba ofiira ndi zipatso (tsabola, beets, yamatcheri),
• Mafuta ophikira (maolivi, mpendadzuwa),
• Zakudya zam'nyanja.

Zakudya zanu zatsiku ndi tsiku ziyenera kukhala zamagulu onse, zimakhala ndi mavitamini ndi michere yonse yofunikira. Ndikwabwino kudya pang'ono, m'magawo ang'onoang'ono. Pewani kudya zakudya zopanda pake nthawi yogona.

Zochita za tsiku ndi tsiku komanso moyo wawo

Chofunikira pakuchiritsa bwino, kuwonjezera pa chakudya, ndikutsata malamulo ena:

• Kupumula kwathunthu ndi kugona, osachepera maola 8,
• Kapangidwe ka michere ya kugona, kupumula ndi kudya,
• Magulu osuta fodya komanso uchidakwa,
• Pewani kupsinjika ndi kuchuluka kwa nkhawa zamaganizidwe,
• Kulimbana ndi moyo wokhazikika (mphindi zolimbitsa thupi, kukana mayendedwe ngati nkotheka kuyenda wapansi, kuthamanga kosavuta),
• Kulimbana ndi kunenepa kwambiri komanso chithandizo chokwanira cha matenda osachiritsika.

Zithandizo za anthu

Njira zachikhalidwe zimakhazikika pakugwiritsa ntchito mbewu, masamba ndi zipatso zomwe zimatha kutsitsa cholesterol ndikuchotsa owonjezera kuchokera mthupi.

Chifukwa chake chimodzi mwazomera ndi adyo. Ndikokwanira kugwiritsa ntchito cloves wa 2-3 wa adyo patsiku, ndipo kuwunikako ndikwabwino. Muthanso kuphika ma infusions osiyanasiyana a adyo osakanikirana ndi mandimu kapena, mwachitsanzo, ndi uchi. Kuti muchite izi, pototsani magalamu 200 a adyo wobooleka mu chopukusira nyama, onjezerani supuni ziwiri za uchi ndikufinya msuzi wa ndimu imodzi. Sakanizani zonsezi, pafupi kwambiri ndi firiji. Tengani supuni patsiku.

Hawthorn ali ndi zabwino. Kuyambira kale, zopangira zake za mowa zakhala zikugwiritsidwa ntchito polimbikitsa thanzi.

Mutha kukonzekera tokha mosakaniza ndikusakaniza theka la kapu ya zipatso zosankhidwa ndi 100 ml ya mowa. Izi zimasakanizidwa kwa milungu itatu, pamalo amdima, oyambitsa zina. Mutha kugometsanso maluwa a hawthorn. Brew zouma hawthorn ndi madzi otentha.

Nthambi zamphukira, rye chinangwa, ndi mtedza ndizabwino. Kuphatikiza apo, kugwiritsa ntchito tiyi wobiriwira kumakhudza kuchuluka kwa cholesterol m'magazi, chifukwa cha zomwe zili tannin.

Ngati atherosulinosis yapangidwa kale kapena chithandizo sichikuyenda mwanjira zina, ndikofunikira kuti musankhe mankhwala.

Mankhwala omwe agwiritsidwa ntchito:

1. Statins (Vasilip, Torvacard) ndi mankhwala omwe amagwiritsidwa ntchito kwambiri komanso ogwira mtima. Mankhwala a Statin ndiwotalika, ndipo odwala atherosulinosis amakhala okhazikika.
2. Ma Fibates (Gemfibrozil, Tricor) - omwe amagwiritsidwa ntchito kwambiri ndi msana wa triglycerides. Kutha kuwonjezera zomwe zili mu HDL.
3. Bile acid sequestrants, cholesterol mayamwidwe zoletsa sizothandiza kwenikweni ndipo sizigwiritsidwa ntchito kwenikweni.

Kuchiza matenda kumakhala kovuta komanso kokwera mtengo kwambiri kuposa kupewa. Chifukwa chake samalani thanzi lanu, idyani moyenera komanso masewera olimbitsa thupi ndipo mayeso anu amakhala abwinobwino kwa zaka zambiri.

Mfundo ya zakudya zabwino ndi mafuta ambiri

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

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

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

Ndi zakudya ziti zomwe sizikulimbikitsidwa LDL yapamwamba

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

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

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

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

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

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

Kodi mapuloteni amatha ndi cholesterol yayikulu?

Cholesterol ndi chinthu chomwe chimapezeka m'mimba mwa maselo a zinthu zamoyo. Imalimbikitsa kupanga mahomoni ogonana mwa amuna ndi akazi, imathandizira kupanga vitamini D.

Anthu ambiri amaganiza kuti cholesterol ndiyowopsa ndipo amakana kugwiritsa ntchito kale. Malingaliro awa ndi olakwika, chifukwa amavulaza pokhapokha ngati aphwanya lamulo. Pafupifupi 80% imapangidwa ndi ziwalo, ndipo zotsalazo zimabwera ndi chakudya.

Kuchuluka kwazinthu zimapangidwa ndi chiwindi, gawo laling'ono limagwera ziwalo zotsalira. Kuphwanya malamulo kumachitika chifukwa chakumwa zakudya zamafuta amnyama. Kuphatikiza apo, chinthucho chimagwira ntchito zofunika:

• zimapangitsa cell nembanemba
• Zimathandizira kuti tiziwalo timene timatulutsa timadzi timene timatulutsa timadzi tambiri
• imathandizira kapangidwe ka mahomoni ogonana,
• apanga vitamini D,
• normalization kagayidwe,
• Amachita kudzipatula kwa mitsempha ulusi.

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

Zakudya zomwe zimakhala ndi mafuta a nyama zimakhala ndi cholesterol. Zimapezeka makamaka pazinthu zotere: mazira, tchizi, nyama yamafuta, batala, shrimp, nsomba. Imanyamulidwa ndi thupi mothandizidwa ndi zinthu zapadera. Amatchedwa lipoproteins ndipo ali m'mitundu iwiri:

1. Low Density Lipoproteins (LDL).
2. High Density Lipoproteins (HDL).

Mtundu woyamba umawonedwa ngati wowopsa komanso wowopsa. Munthawi yoyenera payenera kukhala mitundu iwiri yonseyi. Kenako thupi limagwira ntchito popanda zolephera. Mtundu wachiwiri ndiwothandiza ndipo ndi zomwe zili bwino umatha kuchotsa mafuta ochulukirapo pazitseko zamitsempha yamagazi.

Mapuloteni ndi mapuloteni apamwamba kwambiri omwe ndi maziko a zakudya kwa othamanga. Amagwiritsidwa ntchito popanga minofu misa mwachangu kuposa masiku onse. Ili ndi mitundu iwiri: chomera ndi nyama. Nthawi zambiri ogwiritsa ntchito amafunsa funso: kodi pali cholesterol ya protein? Mwachilengedwe, palibe cholesterol mumtundu wazomera, koma ilipo pazopangidwa ndi nyama.

Pali lingaliro loti protein ndi cholesterol sizigwirizana. Ochita masewera ambiri amati pakumanga minofu, cholesterol siyabwino, chifukwa ingayambitse matenda a atherosclerosis ndikupanga cholesterol plaque pamatumbo. Kuti mudziwe yankho la funsoli, muyenera kumvetsetsa zomwe zikuchitika.

Kuchita kwa cholesterol ndi mapuloteni

Mapuloteni amakhudzidwa pafupifupi machitidwe onse m'thupi. Masiku ano, zakudya zama protein zomwe zimakhala mu niche yosiyana, chifukwa osewera ambiri amasinthira kwa iwo. Zakudya zama carb zotsika mtengo zimakuthandizani kuti mukhale ndi thupi labwino, lopanda mafuta, lomanga minofu. Alendo ambiri ochita masewera olimbitsa thupi amaganiza kuti mapuloteni ndiwo maziko, chifukwa amathandizira kuchepetsa kugwiritsa ntchito mphamvu, zomwe ndizofunikira kwambiri pakuchita masewera olimbitsa thupi.

Mawu oti mapuloteni opanda cholesterol amafunikira masewera ndi zolakwika. Monga mukudziwa, thunthu limagwira nawo ntchito yomanga minofu, ndipo maziko a mapuloteni sangapereke chilichonse. Kupanga koyenera dongosolo la zakudya kumathandizira kukulitsa mtundu wa minofu popanda kuvulaza thanzi. Kugwiritsidwa ntchito molakwika kwa zinthu zoterezi ndi zovulaza thanzi ndipo kumakhudza chiwindi ndi impso.Ngati mungagwiritse ntchito molakwika, simungangokhala opanda chithunzi chabwino, komanso mavuto azaumoyo. Kwa masewera, kudya moyenera ndikofunikira. Chakudya chokhala ndi mavitamini ndi michere yofunika ndizomwe zimathandizira kukwaniritsa zotsatira. Ndikofunika kukumbukira kuti mapuloteni ndi ofunikira monga cholesterol.

Munthuyu atangopita kumalo olimbitsa thupi, cholinga chake chinali choti apeze thupi labwino. Wothandizira wamkulu mu izi ndi zakudya zama protein. Pakapita kanthawi, mudzazindikira kuti zotsatira zake sizikuwoneka. Nthawi zambiri, vutoli ndi cholesterol yotsika. Aliyense ayenera kudziwa kuti cholesterol yabwino ndi yofunika kuti minofu ikhale komanso thanzi. Chifukwa chake, othamanga aliyense ayenera kugwiritsa ntchito. Ndikofunikira kuti muchepetse pang'ono zamafuta ndikuzisintha ndi zopatsa thanzi. Kupanda kutero, zolephera zidzachitika m'thupi, ndipo mudzalipira zochuluka kwambiri chifukwa cha chithunzi. Zakudya zoterezi ziyeneranso kukhala ndi mafuta azamasamba, zomwe zimaphatikizapo asidi osakwanira ochepa.

Mapuloteni ofotokoza mbewu angatsitse cholesterol. Chifukwa chake, nthawi zina mapuloteni okhala ndi cholesterol yambiri ndi othandiza. Mwachitsanzo, mapuloteni a soya amalepheretsa atherosclerosis. Ndipo genistein yomwe ilimo ndi antioxidant.

Tiyenera kudziwa kuti chakudya chama protein sichofunikira osati othamanga okha, komanso ndi anthu wamba. Mapuloteni ndiye chomanga thupi.

Kuphatikiza pazowonjezera, zakudya zamapuloteni zimatha kukhala zachilengedwe. Pazakudya ziyenera kukhala ndi zinthu zomwe sizovuta kuzinyamula zokha. Ndipo mapuloteni, ngati munthu alibe lingaliro lazakudya zam'mitambo, ndizovuta kwambiri kusankha. Zachilengedwe zomanga thupi:

Kuphatikiza pa gululi la malonda akuphatikizapo tirigu ndi rye.

Zakudya Zamapuloteni Ndi Mapuloteni

Chojambulira chomwe chili ndi mapuloteni ndi soya.

Zakudya zopangidwa bwino ndizomwe zimapangira thupi labwino komanso labwino.

Ngati munthu akufunika mapuloteni ena owonjezera, amakhudzanso zowonjezera. Kuti musankhe njira yabwino muyenera kufunsa katswiri. Pali mitundu ingapo ya zowonjezera zotere.

Poyamba pali Whey protein. Amapangidwa kuchokera ku Whey. Mulibe mankhwala. Puloteni iyi imakhala ndi chilengedwe chofunikira kwambiri ndipo imayamwa mwachangu ndi thupi. Ndikwabwino kuzigwiritsa ntchito mutatha kulimbitsa thupi. Ubwino wake umaphatikizapo mtengo wochepa.

Mapuloteni a mazira, mosiyana ndi akale, ndi okwera mtengo kwambiri. Ngakhale izi, ili ndi zisonyezo zazikulu zakuchuluka kwachilengedwe, ndipo nthawi yoyamwa ndi maola 4-6.

Mapuloteni a Casein samva kukoma kwambiri, ndipo kuwonjezera apo, samasakanikirana bwino m'madzi. Amamezedwa pang'onopang'ono, mapuloteni awa ndi abwino kuti agwiritse ntchito usiku.

Mapuloteni a soya ndiwotchuka kwambiri, osachita pachabe kuyambira kale, soya imadziwika kuti ndiye puloteni wamkulu. Imamugaya moyenera. Kwa ambiri, mtundu uwu wa mapuloteni ungayambitse kutulutsa. Mphamvu zake zina ndikuchepetsa cholesterol.

Mapuloteni ovuta amakhala ndi mitundu ya kulemera. Zabwino zonse zimaphatikizidwa m'mawu amodzi, motero mtundu uwu ndiwothandiza kwambiri.

Ngati mulibe nthawi, kapena mukufuna kugwedeza, mutha kugwiritsa ntchito mapuloteni. Imakhala ndi mapuloteni a tsiku ndi tsiku.

Zonsezi ndizopangidwa kuchokera ku zinthu zachilengedwe, popanda zowonjezera zamankhwala. Kuti mukwaniritse izi, muyenera kuphatikiza zowonjezera ndi masewera olimbitsa thupi komanso kudya mokwanira. Pazakudya zamasewera, wopeza amagwiritsidwa ntchito kwambiri. Ichi ndi chowonjezera chomwe chili ndi mapuloteni ndi chakudya.

Malinga ndi akatswiri, iye ndi "wokonza" zakudya, koma kugwiritsidwa ntchito kwake ndikovuta. Chowonadi ndi chakuti mumapezeka michere yambiri momwe mungafunikire kuti muchulukitse minofu yambiri. Ndikosatheka kumwa zinthu zambiri ndi chakudya.

Ndi cholesterol yowonjezereka ndi kulemera kwambiri, mapuloteni a nyama adzayenera kusiyidwa, ndikuwasintha ndi mapuloteni azomera. Koma palibe chifukwa chosinthira zakudya zanu.

Choyamba, muyenera kuphunzira mosamala mawonekedwe a masewera azakudya.

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

Katundu wa Cholesterol

Kuchepetsa cholesterol yamagazi, tikulimbikitsidwa kuchotsa zakudya zina muzakudya.

Choyamba, muyenera kutsatira menyu wapadera ndi kupatula mowa, kusuta m'moyo.

Mafuta azinyama ochulukirapo amatha kukulitsa kuchuluka kwa zinthu, motero ayenera kukhala ochepa.

Akatswiri amalimbikitsa kusintha zakudya zina:

1. Mafuta onenepa sayenera kupatulidwa kwathunthu. Muyenera kuyang'ana pa nyama yopendekera. Itha kukhala ng'ombe, nkhuku, kalulu, nkhuku. Osamadya masamba a nyama.
2. Idyani nsomba pafupipafupi. Sturgeon, nsomba, nsomba zoyera, ndi Emm zimakhala ndi ma polyunsaturated acids ofunikira m'thupi. Nsomba zotere ziyenera kudyedwa katatu pa sabata.
3. Zopangira mkaka ziyenera kudyedwa zochepa m'mafuta.
4. Kuwonjezeka kwa kudya zipatso. Mlingo woyenera ndi ma servings awiri patsiku. Zipatso zothandiza osati mwatsopano, komanso mawonekedwe a zipatso zouma.
5. Zipatso ndizabwino kwambiri pamenyu. Cranberries amayenera chisamaliro chapadera. Sizingochotsa mafuta owonjezera, komanso kuchepetsa shuga komanso zimathandizanso kupewa mavuto a mtima. Ziphuphu zimathandiziranso kuchotsa matenda.
6. Ndikofunika kuti muzidya zamasamba popanda zowonjezera komanso mumtundu waiwisi. Ndikulimbikitsidwa kuti muzidya kangapo pa sabata. Mutha kuwonjezera ma avocado ndi artichoke ku saladi zamasamba.
7. Mtedza, nyemba ndi mbewu zonse. Kupanga cholesterol kukhala yabwinobwino, muyenera kudya oatmeal m'mawa uliwonse. Nyemba zophika zimathandizanso.

Muyeneranso kusamala ndi zolembera zamalonda panthawi yogula. Ndikofunikira kuti asakhale ndi cholesterol. Kuphika kuyenera kuchitika ndi mafuta ochepa. Ngati izi ndizotheka, ndiye kuti muyenera kusiya zonsezo mukaphika. Kuti musunge zakudya zopatsa thanzi, muyenera kuphatikiza zinthu: nyama ndi masamba, ndi nyemba ndi nyemba.

Chachikulu ndikuti zakudya ndizoyenera, ndiye kuti cholesterol imakhala wothandizira. Makamaka kwa othamanga, ndikofunikira kuti minofu ikule bwino. Pamodzi ndi mapuloteni, muyenera kuphatikiza zinthu zachilengedwe, zomwe ndi zinthu zomanga thupi. Moyo wokangalika sungaphatikizidwe ndi kuchuluka kwa chinthu ichi. Chifukwa chake, osati mitsempha yokha yamwazi, komanso ziwalo zonse zimakhala zolimba.

Ndibwino kuti mutenge mapuloteniwa muuzeni katswiri muvidiyoyi.

Kugwirizana pakati pa kukhala wonenepa kwambiri ndi cholesterol

Kuonjezera thupi ndi mafuta m'thupi kumayendera limodzi ndipo amadziwika ndi ubale wofunikira ndi mavuto azaumoyo. Nthawi zambiri anthu amachepetsa thupi kuti aoneke okongola kwambiri. Ena, m'malo mwake, ndi onenepa ndipo amakonda kulemera kwambiri thupi. Komabe, onenepa kwambiri sakhala wamba pakati pa anthu omwe akutukuka.

Kafukufuku wa sayansi wa nthawi yayitali awonetsa kuti ma kilogalamu owonjezera nthawi zambiri amatsogolera kukuwonjezeka kwa matenda komanso kufa. Izi ndichifukwa choti cholesterol owonjezera komanso kunenepa kwambiri zimadziwika ndi ubale wolunjika. Madokotala akuwonetsa kuti kunenepa kwambiri kumawonjezera mwayi wokhala ndi matenda oyamba omwe amachititsa kuti anthu azifa kumayiko otukuka:

• khansa (mitundu ina)
• matenda ashuga
• kuthamanga kwa magazi
• sitiroko
• kuperewera kwa coronary.

Ubale pakati pa cholesterol ndi kulemera

Kuchuluka kwa 20% kumachulukitsa kale mafuta a cholesterol. Nthawi yomweyo, izi zimabweretsa kuchepa kwa milingo ya lipoproteins yapamwamba (HDL kapena cholesterol yabwino) ndikuchulukitsa kuchuluka kwa lipoproteins (LDL) yocheperako. Mwamwayi, kulimbana ndi kunenepa kumathandiza kulimbana ndi cholesterol yambiri. Mapulogalamu olimbitsa thupi pogwiritsa ntchito masewera olimbitsa thupi komanso zakudya zimathandizira kutsika LDL mwadongosolo komanso kuwonjezera milingo ya HDL m'magazi.

Kusunthika kwakukulu pa kulemera kumapangitsa katundu wambiri pamtima ndi m'mitsempha yamagazi, koma kupeza mapaundi owonjezera kumakhala koopsa, chifukwa kumalimbikitsa thupi kuti lizolowere zovuta zina. Makilogalamu owonjezera amatanthauza maselo owonjezera ndi minofu ya thupi yomwe imafunikiranso okosijeni. Izi zimabweretsa kufunikira kwa magazi ochulukirapo opatsa thupi mpweya wabwino. Zotsatira zake, pamakhala kutambasuka kwa magawo a mtima chifukwa cha kuchuluka ndi nkhawa.

Mwa anthu ena, kuchuluka kwa cholesterol kumawonjezeka pang'onopang'ono ndi ukalamba, ndipo kuwongolera kulemera kwa thupi kumapangitsa izi kupewa. Ndi kuchuluka kwa thupi, triglycerides m'magazi imachulukanso, zomwe zimawonjezera ngozi za vuto la mtima.

Zambiri Zazikulu Zazokha

Kodi kulemera kwachilengedwe ndikwabwino komanso komwe kunenepa kwambiri? Kodi ndizotheka kudziwa izi mwa mawonekedwe a munthu? Maonekedwe a munthu nthawi zambiri amakhala ophatikizika, motero ndi bwino kugwiritsa ntchito zizindikiro zambiri, zoperekedwa pansipa. Potengera magulu osiyanasiyana, kuchuluka kwathupi kwathunthu kwathunthu kumatha kuonedwa ngati koyenera. Pali njira zingapo zomwe zimapangitsa kuti asayansi azindikire ngati akudwala kwambiri:

• mawonekedwe a thupi
• ma nomogram pofufuza misa,
• kapangidwe ka mankhwala m'thupi.

Kugwiritsa ntchito kalozera wamasamba ambiri kuyeza thanzi

Poyesa kunenepa kwambiri, muyezo wama index (BMI) umagwiritsidwa ntchito - misa yogawidwa ndi kutalika kotalika. Kutengera ndi mtengo wa BMI, magulu osiyanasiyana a anthu amadziwika posiyanitsa ndi kunenepa kwambiri:

• Zosakwanira - 18.5.
• Zabwinobwino - kuyambira 18,5 mpaka 24,9.
• Zowonjezera - kuyambira 25 mpaka 29.9. Kuopsa kwa mavuto azaumoyo ndi ochepa. BMI ya 25 ndi yofanana ndi 10% yolemetsa wabwinobwino wamthupi.
• Kunenepa kwambiri - kuyambira 30 mpaka 39.9. Chiwopsezo chokhudzana ndi kunenepa kwambiri chikuwonjezeka.
• Mitundu ya kunenepa kwambiri ikuposa 40. Chiwopsezo chachikulu cha mavuto onenepa kwambiri.

BMI ndiwonetseratu zathanzi kwa abambo ndi amayi azaka zapakati pa 19 ndi 70. Komabe, pali kusiyanasiyana pamenepa. Mwachitsanzo, BMI sichizindikiro chodalirika cha kunenepa kwambiri pankhani zotsatirazi:

• Amayi oyembekezera kapena oyembekezera. Mu gululi, kulemera kwakanthawi ndizochepa ndipo sikuwonetsa phindu lenileni la BMI.
• Anthu okhala ndi kutalika kochepa kwambiri kapena kwakukulu.
• Ochita masewera olimbitsa thupi komanso othandizira zolemera. Anthu okhala ndi minofu kwambiri amatha kukhala ndi BMI yayikulu, koma izi sizotsatira za kunenepa kwambiri, koma chifukwa cha minofu yayikulu.

Moyo

Mtundu wa kulemera kwamtunduwu umadalira njira zomwe zimagwirizana komanso zimasinthasintha. Munthu akaganiza zowongolera kulemera kwake, muyenera kumvetsera pazinthu zingapo zofunika. Zina mwazinthu zofunika kwambiri ndikuphatikiza kuwongolera kudya kwanu kwa calorie. Ndikofunika kumvetsetsa kuti mapulogalamu oyenera ochepetsa kulemera si chakudya omwe amachititsa kuti anthu azitopa. Mukamachepetsa thupi, muyenera kuganizira mfundo zotsatirazi zomwe zikuthandizira kuchuluka kwa zopatsa mphamvu:

• Mkazi ayenera kudya pafupifupi 1200 zopatsa mphamvu patsiku tsiku lililonse. Pankhani ya pulogalamu yochepetsa thupi, malire okwanira a calorie nthawi zambiri amakhala 1500.
• Kuchuluka kwama calories ofunikira amuna ndi 1,500 patsiku. Malire apamwamba a calorie kudya pulogalamu yochepetsa thupi ndi 1800.

Amayi ndi abambo, ngakhale ali ndi kulemera ndi kutalika kofanana, amafunika manambala angapo a calories kuti akhale ndi thanzi. Izi ndichifukwa choti abambo amakhala ndi minofu yambiri, zomwe zimapangitsa kuti azigwiritsa ntchito mphamvu zambiri pogonana. Amuna amafunikira pafupifupi 10% calories tsiku lililonse kuposa azimayi, ngakhale atakhala kuti akudya zakudya zochepa.

Kukula kwa Vitamini ndi Kugwiritsa Ntchito Maminolo

Panthawi yovomerezeka, muyenera kutsatira dongosolo lazakudya zopatsa thanzi zomwe zimaphatikizapo michere yonse yoyenera. Zakudya zoyenera ziyenera kukhala ndi kuchuluka kwamagulu osiyanasiyana azakudya zomwe zimakhala ndi mavitamini ndi michere yambiri.

Zakudya zatsopano zomwe zimakhala zaphokoso kwambiri komanso mawu omveka bwino ziyenera kupewedwa. Zambiri mwazakudya zoterezi zimapangidwa kuti ziwonjezere kugulitsa kwina kwachilengedwe kapena chinthu. Nthawi zina, zakudya zoterezi zimathandiza kuti thupi lizitha kuchepa thupi kwakanthawi kochepa. Komabe, muzochitika zotere, kuwonongeka kwakukulu kumachitika nthawi zambiri kwa thupi, chifukwa kuphatikiza kosapanganika kwa zakudya izi kumakhudza matupi osiyanasiyana a thupi. Izi zimabweretsa kutsika kwakuthwa pantchito yogwira ntchito, kuchuluka kwa kutopa, kuchepa chitetezo chokwanira komanso kuchepa mphamvu kwaumoyo. Zotsatira zake, munthu amene wakhala kwa milungu ingapo kapena miyezi yambiri pachakudya ichi ndipo wataya thupi amabwerera kuchakudya chake cham'mbuyomu ndipo amayambiranso kulemera koyamba.

Zochitika m'moyo wa anthu onenepa kwambiri

Ziwerengero zamankhwala zimapereka chidziwitso chokhumudwitsa: Anthu ambiri omwe ataya mapaundi ochepa panthawi yochepa pulogalamu yochepetsa thupi adzabweranso kulemera kwawo kochulukirapo m'miyezi ingapo atatha pulogalamu imeneyi.

Njira yokhayo yokwaniritsira kulemera kosatha ndikusintha momwe mumakhalira komanso momwe mungagwiritsire ntchito zakudya. Cholinga cha munthu aliyense yemwe amakonda kunenepa ndikupanga okha zinthu zofunika komanso zopatsa thanzi zomwe zingamupatse mpata wopewa kunenepa kwambiri. Othandizira ambiri amapereka malingaliro osavuta komanso othandizira izi:

• kudya zoperewera zopatsa mphamvu
• Idyani zakudya zamitundu mitundu
• Idyani zakudya zokhala ndi mitundu yambiri ya mavoti ndi mavitamini,
• Chitani masewera olimbitsa thupi pafupipafupi
• pewani kupsinjika ndi zizolowezi zoipa,
• malinga ndi dokotala, imwani mankhwala omwe amachepetsa cholesterol.

Kunenepa Kwambiri Kusintha Cholesterol Metabolism

Kusankha chakudya kumakhala ndi gawo lalikulu pakusinthana kwa cholesterol m'thupi. Cholinga chothetsa kapena kuchepetsa zakudya zomwe zimakhala ndi cholesterol ndi mafuta ambiri kuti muchepetse cholesterol yamagazi chikuwoneka ngati chokwanira. Iyi ndi njira yolondola, koma yosavuta. Kafukufuku akuwonetsa kuti kusintha zakudya zanu ndikuchotsa mafuta m'thupi ndi mafuta ambiri mwanjira imeneyi sizothandiza kwa anthu onenepa kwambiri. Izi ndichifukwa choti kunenepa kwambiri kumalepheretsa mayankho amthupi kutengera mtundu wamafuta omwe amadyedwa ndi chakudya. Kukhala wonenepa kwambiri kumathandizanso kuti magazi azikhala ochepa lipoprotein opangidwa ndi chiwindi. Amachepetsa nawonso LDL m'magazi.

Chovuta chambiri mu kunenepa kwambiri ndikupanga njira yotupa. Kutupa kosafunikira kumachepetsa mayankho a thupi pakusintha zakudya. Komanso kunenepa kwambiri nthawi zambiri kumayendetsedwa ndikupanga insulin. Izi zimabweretsa kusintha kwakuya mu ntchito ya enzyme yomwe imayang'anira kagayidwe ka cholesterol.

Kodi ndingathe kusewera ndi mafuta ambiri?

Kuti mumvetsetse funso la chidwi, muyenera kudziwa bwino kusinthana kwa cholesterol, yomwe imadutsa magawo angapo:

• woyamba mowa womwewo umapangidwa ndi chiwindi.
• ndiye kuti mapuloteni amaphatikizidwa pang'onopang'ono ndi molekyulu yake, zomwe zimapangitsa kupanga lipoprotein yotsika kwambiri,
• LDL imatulutsidwa m'magazi ndikukutumiza kumalo komwe amagwiritsa ntchito,
• mafuta-mapuloteni amaumitsa maukwati omwe ali ndi ma cell omwe amafunikira mafuta ndikuwapatsa kuchuluka kwa mafuta a cholesterol, triglycerides, phospholipids, mavitamini osungunuka mafuta (cholesterol osanenedwa amawonjezereka kudzera m'magazi, kuwopseza ziwiya ndi mapangidwe a atherosranceotic plaques),
• atagwiritsidwa ntchito ndi maselo, zotsalira za lipoprotein zimaphatikizana ndi mapuloteni onyamula, ndikukulitsa kuchuluka kwake (HDL), ndikutuluka kuchokera kuzinthu zodzala,
• Mankhwala okhala ndi mpweya wambiri amabweza mafuta m'thupi ku chiwindi, omwe amachotsa mafuta osagwiritsidwa ntchito m'magazi a bile kupita m'matumbo.

Ponena za cholesterol yochokera kunja, imaphatikizanso ndi mapuloteni ndipo imabweretsedwa mu chiwindi ndi magazi. Magawo onse okhudzana ndi mankhwala amachitika pogwiritsa ntchito okosijeni, ndipo popanda iwo, kusintha kwa lipoprotein kupita ku lina ndikosatheka. Zosatheka, ndizopanda ma catalysts, omwe amodzi ndi lipase.

Kodi ndichifukwa chiyani zokhudzana ndi oksijeni ndi lipase, chifukwa mitundu yambiri yowonjezera ikukhudzidwa ndi cholesterol metabolism? Inde, chifukwa ndi chilungamo pa masewera olimbitsa thupi ukuwonjezeka mulingo wawo. Kugwira minofu kumafuna kuchuluka kwakukulu kwa O₂, michere, gwero lamphamvu. Kukwaniritsa zosowa zawo, mtima umayamba kugunda mwachangu, ndikuwongolera kuchuluka kozungulira kwa magazi kudzera m'mitsempha. Ndipo magazi ochulukirapo, amawonjezera kuthamanga kwa magazi.

Koma kuthamanga kwa magazi sikuyenda bwino m'minyewa imodzi: mpweya ndipo zakudya zimagwiritsidwanso ntchito ku ziwalo zina za thupi. Maselo onse amathandizira pakufulumizitsa kagayidwe kazakudya, kuphatikizapo kupangika kwa lipoprotein yapamwamba kwambiri yomwe imakhala ndi cholesterol, yomwe cholinga chake ndi chimbudzi. Ndipo kukhathamiritsa kwa kuvunda kwake kumapangitsa gawo lalikulu la lipases lotulutsidwa ndi minofu yogwira ntchito. Kotero kwa theka la ora kapena kupitirira, kuchuluka kwa magazi kumakhala kotsika kuposa masiku onse, koma kenako kumabweza koyambirira.

Mapeto ake amadzitsimikizira: Nthawi zambiri mukamachita masewera, kuchuluka kwa cholesterol kumachepetsedwa nthawi. Izi zikufotokozera chifukwa chake cholesterol yapamwamba m'masewera othamanga sinalembedwe. Koma kwa ochita masewera olimbitsa thupi popanda kuthandizira maphunziro, metabolidi ya lipid imayamba kukwiya, yomwe imawopseza chitukuko cha atherosclerosis.

Tiyenera kukumbukira kuti chinthu chinanso chofunikira chimathandizira pathogenesis ya zotupa za atherosulinotic - kuwonongeka kwa mzere wamkati wamatumbo. Popanda kuphwanya umphumphu wake, palibe lipoprotein imodzi yomwe ingalowe mkati mwa makulidwe a mtima ndikuyika momwemo ndikupanga chidikizo. Makamaka nthawi zambiri, ming'alu ya microscopic ndi misozi imachitika m'mitsempha yosaphunzitsidwa bwino omwe sakudziwa momwe angayankhire moyenera ma spikes a magazi.

Chifukwa chake, kutanuka kwamitsempha yamagazi kumafunikiranso kusungidwa pamlingo woyenera, womwe ungathandize masewera. Nthawi ndi nthawi magazi akuchulukirachulukira pakamaphunzitsidwa amakonza minyewa ya mitsempha. "Opumidwa", amatulutsa ndi dontho la kuthamanga kwa magazi, ndikupumula - ndikuwonjezera, potero amawasunga pamlingo wina wosasintha.

Chifukwa chake, masewera amakhala ndi zowonjezera m'mitsempha yathu yamagazi:

• kuchepetsa cholesterol ya plasma
• limbikitsani makoma awo kuti awononge mkati (ndi kunja).

Zinthu izi zimathandizira kukonzanso kosavuta kwa mapangidwe a atherosulinotic, ndikuletsa mapangidwe atsopano.

Choonadi Cholesterol imagwiritsidwa ntchito molimbika pakakhala zochitika zolimbitsa thupi. Squats okhazikika, tsiku lililonse osachepera 50-100, mutha kutsitsa cholesterol yamagazi popanda mapiritsi. Zofunika ndizokhazikika. Mu ntchito iyi, minofu yamphamvu kwambiri yamthupi imagwira ntchito. Ayenera kupanga ulusi watsopano wa minofu womwe umafunika kuti cholesterol ipange. Ndipo amagwiritsidwa ntchito pochita izi. Yesani ndikulemba ndemanga mu ndemanga.

Mfundo zoyambira zamasewera zomwe zimakhala ndi cholesterol yambiri komanso atherosulinosis

1. Cholinga chachikulu cha masewera olimbitsa thupi kwa ife ndikulephera kukwaniritsa zolemba za dziko, ndikukonzanso kuchuluka kwa cholesterol. Zoyenera kwambiri izi:

• kuyenda wamba
• Kuyenda kwa Nordic (ndi ndodo zapadera),
• kuthamanga
• olimbitsa thupi, kuphatikizapo kupuma,
• yoga
• kusambira
• kuyendetsa njinga
• masewera akunja kwamagulu (volleyball, basketball, mpira, tenisi, badminton, etc.).

1. Popeza munthu akulimbana ndi cholesterol yayikulu, zikutanthauza kuti walandila kale zotsatira zakusanthula kwake, anaphunzira za hypercholesterolemia, chomwe ndi chomwe chikuyipitsa. Chifukwa chake, katunduyo ayenera kukhala ocheperapo, ndipo kugunda kwa mtima ndi kupumira sizinadutse mzere wa chitonthozo: mumangofunika kumva mtolo. Ndikukwanira kuyendetsa bwino zamkati - siziyenera kuwonjezeka ndi zoposa 60% zoyambirira.
2. Osathamangitsa zotsatira zofulumira: "mupita pang'onopang'ono - mupitiliza." Mfundo iyi ndiyoyenera kwambiri cholesterol.
3. Kuti muchepetse mphamvu ya cholesterol, pamafunika mpweya wambiri. Chifukwa chake, ndibwino kuzichitira panja kapena ndi zenera lotseguka. Kusiyana ndi dziwe mu nthawi yachisanu, ngakhale kwa ena kuzizira kunja sikuli chopinga.
4. Kukwaniritsa ndikusintha zotsatira ndizotheka ndi makalasi okhazikika. Ndikofunika kugawa wogawana kuchuluka kwa zolimbitsa thupi sabata iliyonse, kuzisinthanitsa tsiku lililonse (minofu imafunikira maola 48 kuti ichiritse bwino). Ndi katundu yemweyo tsiku ndi tsiku, ngakhale cholesterol ikagwa, mphamvu idzazunzidwa, kufooka kudzikundikira, ndipo sipadzakhala ntchito iliyonse kuchokera m'makalasi.
5. Kuti ziwiya, ziwalo ndi minyewa sizigwiritsidwa ntchito zomwezo, ziyenera kusinthidwa nthawi ndi nthawi pophunzitsidwa. Mwachitsanzo, kuthamangitsa ndikusintha, kusintha masewera olimbitsa thupi, kapena kusintha njira phunziroli (mfundo za maphunziro a Vader).
6. Ndipo pamapeto pake, mfundo yayikulu: popanda kukonzekera thupi musanayambe maphunziro, muyenera kufunsana ndi katswiri wazolimbitsa thupi. Ndipo pazambiri: ndibwino kuti oyamba azichita nawo gulu la "othamanga" omwe moyang'aniridwa ndi wophunzitsa waluso.

Kuthamanga ndi cholesterol yamagazi

Mukuthamanga, kugunda kwa mtima kumachitika pafupipafupi ndipo kuthamanga kwa magazi kumakwera poyerekeza ndi mitundu ina ya masewera olimbitsa thupi, yomwe imawonetsedwa ndi cholesterol yayikulu. Kupatula apo, ndizothandiza kwambiri kuti azichita masewera olimbitsa thupi, zomwe zimapangitsa kuti pakhale kubwezeretsanso kwa cholesterol metabolism. Koma ngakhale kuthamanga kumachepetsa cholesterol monga momwe kungathekere, simungathe kuzipaka. Pakakhala kosatheka kupuma, ndipo mtima "umatulukira" pachifuwa, wina ayenera kusinthiratu kuthamanga (koma osayima!) Mpaka zizindikiridwe izi zofunika zikabwezeretsedwa.

Muyenera kuthamanga, kusunthira kwakanthawi pang'ono, kenako ndikulimbikitsanso. Nthawi ya tsiku imasankhidwa palokha. Koma musaiwale kuti anthu osaphunzitsidwa amapangika m'mawa kuthawa: pambuyo poti mupumulo usiku, minyewa yam'mimba siyiteteza minyewa yokhazikika ku zowawa nthawi iliyonse ikamatera.

Mavuto olimbitsa thupi ndi chotengera

M'malo opanga ma bodybuilders, mavuto amitsempha yamagazi ndi mtima zimagwirizanitsidwa ndi kugwiritsa ntchito mankhwala a anabolic kukula, omwe amawagwiritsa ntchito ngati zowonjezera kapena jekeseni wa intramuscularly. Vuto lalikulu ndi zomwe zimachitika ndi Vadim Ivanov (aka Do4a). Anali ndi vuto la mtima ali ndi zaka 28 pamaziko a kumwa ma steroids. Onerani kanemayo.

Masewera Olimbitsa Thupi

Zochita zilizonse zolimbitsa thupi zomwe zimabweretsa kuchuluka kwa mtima komanso kuwonjezereka kwa magazi kumathandizira ziwiya. Koma mitundu yapadera yophunzitsira ndiyenda, kuthamanga, kukankha, masitepe ndi benchi yaying'ono kapena masitepe, squat, miyendo yoluka ndi mikono. Amakhala ndi minyewa yomwe ili pafupi ndi mitsempha yayikulu, ndipo zotengera zimawoneka kuti zimayenda limodzi.

Masewera olimbitsa mtima ochepetsera cholesterol imakhalanso masewera olimbitsa thupi kwa magulu akulu am'misempha, omwe pantchito amafunikira kuperewera kwa okosijeni ndi zakudya: kumbuyo, kupweteka kwa minofu ya m'miyendo, ab.

Ndipo pamapeto pake - kuvomerezedwa pang'ono komwe kuyenera kuwonedwa.

1. Simungathe kuphunzitsa onse kwathunthu komanso pamimba yopanda kanthu. Njira yabwino ikhoza kukhala chakudya chochepa cha protein 1.5 maola angapo asanayambike.
2. Simungathe kudya mutatha kulimbitsa thupi. Kuti muchepetse kuchuluka kwa mafuta m'thupi m'magazi, chakudya choyambirira chofunikira kwambiri chitha kuchepetsedwa kwa maola 1.5-2.
3. Kubwezeretsa bwino madzi, ndikokwanira kumwa theka kapu yamadzi musanaphunzire, ndikuchepera pang'ono - panthawi yophunzitsira.
4. Phunziro lonse liyenera kugawidwa kuti likhale lotentha, katundu wofunikira komanso hitch. Sizoletsedwa kuyamba kapena kusiya mwadzidzidzi: muyenera kuyamba ndikukhazikitsa mtima wanu bwino.
5. Akatswiri othandiza thupi amalimbikitsa kupumira m'mphuno ndi kutuluka mpweya kudzera pakamwa. Komanso, inhale and exhale mozama, makamaka pogwiritsa ntchito m'mimba (m'malo chifuwa). Izi ndi zinthu zolimbitsa thupi kupuma nthawi imodzi.
6. Simungathe kuthana ndi mphamvu, kupweteka, kupuma movutikira, ngakhale mphamvu yamphamvuyo ili yaying'ono.

Musaiwale za kupumula kokwanira koyenera pobwezeretsa njira. Mwa njira, ngati mukugona nthawi (mpaka maola 22), ndiye kuti kupanga kwa somatotropin, komwe kumathandizira kagayidwe kake, kamakhala kokwanira kwambiri. Zikhala kuti poyambira moyo wokangalika, muyenera kusintha kadyedwe ndi kugona kwanu.

Masewera, limodzi ndi njira zina zosagwiritsa ntchito mankhwala osokoneza bongo, amaphatikizidwa mu protocol yokonza cholesterol. Komanso, katunduyo amathandizanso kuti pang'onopang'ono muchepetse kunenepa kwambiri komanso zizolowezi zoyipa, zomwe zimayambitsa hypercholesterolemia. Koma payekhapayekha, munthu yekha amene amadziwa bwino mutuwu ndi amene amatha kuwerengetsa kuchuluka kwa kuchuluka kwa magawo. Awo ndi dokotala.