Muli ndi cholesterol ingati patsiku

Osati kale kwambiri mu zamankhwala anaganiza kuti achepetse cholesterol “yoyipa” m'mwazi momwe angathere, popeza kuchuluka kwake kwakusokoneza thanzi labwinoko. Inde, cholesterol yowonjezereka imakwiyitsa maonekedwe a ma cell ndi ma cell amwazi mu lumen yamitsempha yamagazi, yomwe imayambitsa kuthamanga kwa magazi. A severed thrombus amatha kusuntha kudzera m'matumbo ndikupangitsa kuti pakhale zowopsa: pulmonary embolism, mtima ndi stroko, kufa mwadzidzidzi kwa coronary.

Zakhazikitsidwa kuti m'maiko otukuka anthu amamwa cholesterol yambiri ndi chakudya, pomwe kuchuluka kwa matenda amtima pakati pa anthu ndi ambiri. Komabe, masiku ano asayansi afika pakuganiza kuti kuchepa kwa cholesterol sikumaphatikizanso padziko lonse lapansi, komanso zotsatira zoyipa: kupunduka kwamitsempha, kufooka kwa kamvekedwe ka minofu, kutupa, kufooka, kupweteka kwa minofu ndi dystrophy.

Ndikofunikira nthawi zonse kukhala ndi lipids mwanjira zonse: kuti musagwiritse ntchito zakudya zomwe zili ndi mafuta ambiri, komanso osazipatula ku chakudya chanu chonse.

Kodi mungapeze cholesterol yochuluka motani ndi chakudya patsiku?

Popeza cholesterol imakhudzidwa ndimayendedwe ambiri m'thupi, iyenera kubwera tsiku lililonse kuchokera pakudya. Lipid iyi imapangidwa ndi chiwindi chachikulu, ndipo cholesterol yomwe imabwera ndi chakudya imangothandiza zomwe zimasunga m'thupi.

Asayansi ena amakhulupirira kuti munthu akhoza kukhala ndi moyo popanda kuchokera ku cholesterol yakunja. Komabe, izi siziri choncho, ndipo kwa moyo wathunthu, mukufunikirabe kutsatira mtundu wina wamafuta azakudya.

Chifukwa chake, tsiku lililonse kukhazikitsa kwabwino ntchito zonse mthupi, pafupifupi mamilimita 1000 a cholesterol amafunikira. Mwa awa, 80% amapanga thupi ndi chiwindi (amatulutsa cholesterol yochuluka), tiziwalo timene timatulutsa, impso, matumbo ndi gonads. Ndipo gawo limodzi lokha la lipoproteins munthu amayenera kulandira kuchokera ku chakudya. Akatswiri amalimbikitsa "kudya" tsiku lililonse 250-300 mg wa cholesterol, koma osatinso. Kukula kwakukulu kumeneku, kumapangitsa ntchito ya chiwindi kuphatikiza cholesterol ndi ma bile acid amalepheretseka.

Ma lipoprotein ambiri amapezeka mu mafuta a nyama. Cholesterol ya tsiku ndi tsiku imatha kupezeka ndi chakudya:

• Dzira limodzi (nkhuku),
• 200 magalamu a batala,
• 400 magalamu a nkhuku kapena ng'ombe,
• Malita awiri amkaka wa ng'ombe,
• 1 makilogalamu a tchizi chochepa mafuta,
• 700 magalamu a soseji yophika.

Pachifukwa ichi, ndikofunikira kutsatira zakudya zoyenera, kuwunika pafupifupi mafuta a cholesterol omwe amalowa m'thupi.

Zoyenera kuchita ngati cholesterol imakwezedwa

Ngati zidzachitike kuti wodwalayo ali ndi cholesterol yayikulu magazi, adayikidwa mankhwala oyenera, tikulimbikitsidwa kusiya zizolowezi zoyipa, kuwonjezera masewera olimbitsa thupi.

Udindo waukulu kwambiri pakuphatikizira lipoproteins yoipa komanso yabwino umaseweredwa ndi zakudya zoyenera, mwanjira ina, odwala otere ayenera kutsatira zakudya zomwe nthawi zambiri amamwa kolesterolo patsiku.

Zakudya zotere sizingatchulidwe kuti ndizopondera, koma zimaperekedwa pakutsatira mfundo zina:

1. Kuchuluka kwa mafuta a cholesterol patsiku ndi 250-300 mg.
2. Gawo la mafuta onse omwe amapezeka pakudya tsiku lililonse sayenera kupitirira 30%.
3. Mafuta ambiri omwe amwedwa ayenera kukhala zamafuta a poly- and monounsaturated. Zitha kupezeka kuchokera ku nsomba zam'madzi ndi masamba ena.
4. Gawo la tsiku lililonse lamafuta am nyama a mafuta onse owotchera limachepera 30%.
5. Maziko azakudya za tsiku ndi tsiku ayenera kukhala monga chimanga, masamba ndi zipatso. Zakudya zokhala ndi CHIKWANGWANI zimadzipaka mafuta mwa izo ndi kuzichotsa bwinobwino m'thupi.
6. Odwala onenepa kwambiri amalangizidwa kuti achepetse mchere wambiri mpaka magalamu asanu patsiku.

Zizindikiro zoyambirira za cholesterol yapamwamba m'magazi sizingadziwonetse mwanjira iliyonse, koma ngati mungazindikire munthawi ndikusintha moyo wanu komanso momwe mumadyera, mutha kuwongolera vutoli popanda kugwiritsa ntchito mankhwalawa, potero mupewe zotsatira zoyipa za hypercholesterolemia.

Zakudya kusintha matenda mafuta m'thupi

Mfundo zazikuluzikulu za zakudya zopatsa thanzi kwa odwala omwe ali ndi cholesterol yayikulu zimaphatikizapo kuchepetsa kumwa mafuta a nyama ndikuwonjezera kuchuluka kwa fiber mu chakudya. Pazakudya za tsiku ndi tsiku muyenera kuphatikiza mafuta a masamba, omwe mokwanira amakhala ndi mafuta acid. Poterepa, muyenera kutsatira zomwe zili zovomerezeka tsiku ndi tsiku zopatsa mphamvu. Pansipa pali tebulo lomwe lili ndi magulu omwe adaloledwa.

Zakudya Zolimbikitsidwa Zakudya

Monga mukuwonera, kuchokera kuzakudya zomwe ziloledwa mumatha kuphika zakudya zopatsa thanzi tsiku lililonse, koma chinthu chachikulu ndikuwunika kuchuluka kwa zopatsa mphamvu tsiku lililonse ndi mafuta a masamba makamaka.

Cholesterol yotsitsa zakudya

Ndikofunika kutsatira zakudya zina tsiku lililonse, kuwona zovomerezeka za lipoprotein mu chakudya. Koma akatswiri akuti kudya zakudya zapadera zomwe zimamanga cholesterol "yowonjezera" ndikuyichotsa m'thupi, kuonetsetsa kuti mulibwinobwino m'magazi, nkofunikanso.

Nayi mndandanda wazakudya zomwe muyenera kudya sabata iliyonse:

• zogulitsa ndi mafuta a mono- ndi polyunsaturated: mapeyala a avocado, maolivi ndi ma peanut,
• ma almond
• Zakudya zonse zamatumbo a lycopene: zipatso za mphesa, guava, tomato, chivwende,
• oat chinangwa
• balere wogulira
• tiyi wobiriwira
• adyo
• mbewu ya fulakesi
• pistachios, walnuts,
• chokoleti chakuda.

Kuti muchepetse cholesterol yamagazi, muyenera kudya zakudya zochepa izi. Zomwe zimagwiritsidwa ntchito pakamwa ndi 20-100 magalamu tsiku lililonse. Chifukwa chake, popanda kugwiritsa ntchito mankhwala osokoneza bongo, ndizotheka kuchepetsa kuchuluka kwa lipoprotein m'magazi mpaka 18% ndikuchepetsa zovuta zopezeka matenda owopsa.

Anthu omwe adapezeka kuti ali ndi matenda oopsa a mtima (mwachitsanzo, coronary atherosulinosis), akatswiri amalimbikitsa kuti azitsatira zakudya zamasamba zokhala ndi cholesterol muzakudya zosaposa 100 mg patsiku, zomwe ndizochepa kwambiri poyerekeza ndi zomwe ambiri amavomereza. Zakudya izi zimalola kuti zaka ziwiri zizikhala zokhazikika pamtundu wa anthu ndikukhala ndi moyo wokwanira.

Kodi mazira a zinziri ali ndi cholesterol?

1. Phindu la mazira a zinziri
2. Kuchuluka kwa cholesterol m'mazira zinziri
3. Choline vs Cholesterol
4. Mazira a nkhuku ndi nkhuku: zofanana komanso zosiyana
5. Kodi ndizotheka kudya mazira a zinziri okhala ndi cholesterol yambiri
6. Maphunziro a University of Harvard
7. Zisamba ndi kuphika?
8. Cholesterol mu yolk yaiwisi ndi yophika

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

Atherosclerosis yamitsempha yamagazi ndi kuthamanga kwa magazi imayika zofunika zina posankha chakudya. Kuti muchepetse cholesterol yambiri m'magazi, ndikofunikira kudya mafuta ochepa monga momwe mungathere (lipids, cholesterol) ndi chakudya. Ndi mazira ati omwe ali ndi cholesterol yambiri - nkhuku kapena zinziri? Ndipo kodi ndizotheka kudya mankhwala a zinziri ngati kuli kofunikira kuti muchepetse cholesterol ndikuchiritsa kunenepa kwambiri?

Phindu la mazira a zinziri

Pali malingaliro oti mazira a zinziri ndi othandiza kwambiri kuposa nkhuku, tsekwe, nthiwatiwa ndi zinthu zina. Tiyeni tiwone chiyani machiritso mwa iwo?

Mazira aliwonse amakhala ndi mafuta, chakudya, mapuloteni, zinthu, mavitamini ndi cholesterol. Komanso, kuchuluka kwawo komanso kuchuluka kwake pamapangidwe a yolk ndi mapuloteni sizimangotengera mtunduwo wa mbalameyo, komanso momwe zimakhalira.

Kugwiritsa ntchito zinziri za zinziri chifukwa cha zinziri zomwe zimafunikira pamoyo wathu. Mbalamezi sizilekerera chakudya choyenera, madzi osalala. Chifukwa chake, mazira a zinziri mulibe maantibayotiki, ma nitrate, mahomoni.

Mosiyana ndi zinziri, nkhuku yasintha ma genetic. Asayansi adayamba kale kubzala nkhuku zingapo - dzira ndi nyama (zokupangira chakudya). Nkhuku ndizosafunanso pazomwe zimamangidwa. Chifukwa chake, nthawi zambiri amadyetsedwa ndi chakudya chosapatsa thanzi kwambiri chomwe chimakhala ndi mahomoni owonjezera ndipo amathandizidwa ndi maantibayotiki. Zomwe, zaachidziwikire, zimakhudza mtundu wa mazira.

Komanso, zinziri sizimayambukiridwa ndi salmonellosis. Kutentha kwa mathupi awo kumakhala kwakukulu kuposa ena nkhuku. Chifukwa chake, mankhwala a salmonella mu zinziri samakula. Izi zimakupatsani mwayi kuti mudye mazira a zinziri popanda kupsa mtima.

Kuchuluka kwa cholesterol m'mazira zinziri

Chifukwa chake kuchuluka kwa cholesterol mu mazira a zinziri sikokwanira. Chifukwa chake, musalankhule kwambiri zavulaza thupi. Makamaka mukamaganiza kuti 80% ya cholesterol imapangidwa m'chiwindi cha munthu, ndipo 20% yokha imachokera kunja.

Kwa iwo omwe akuganiza kuti 3% ndi yochuluka, zimakhala zofunikira kukumbukira kuti cholesterol imapezeka kokha mu yolk. Ngati ndi kotheka, mutha kusiyanitsa ndi chakudya, ngati mukugwiritsa ntchito zoyera (monga puloteni).

Pizili yolondera ili ndi zinthu zotsatirazi:

• Sodium
• Potaziyamu
• Magnesium
• Phosphorous
• Chuma
• Calcium
• Mkuwa
• Cobalt
• Chrome.

Kuchuluka kwa mchere sikokwanira 1g. Koma mapuloteni ndi mafuta - zochulukirapo. Mu 100 g mazira zinziri - 11 g - mafuta, 13 g mapuloteni. Zinthu zina zomwe zimaphatikizidwa ndi mawonekedwe ake zimawerengedwa mu ma microgram. Mwachitsanzo, mu 100 g ya zinziri - 0,15 g ya sodium, 0,13 g wa potaziyamu, 0,4 g wamafuta ndi 0,09 g ya cholesterol.

Choline vs Cholesterol

Mazira a Quail ali ndi cholesterol limodzi ndi lecithin ndi choline. Zinthu izi zimachepetsa kuchuluka kwa zamadzimadzi zomwe zimazungulira m'magazi, kukonza magawo a mitsempha yamagazi mu atherosulinosis ndikuchiritsa chiwindi.

Choline - ndi mavitamini a gulu B (amatchedwa vitamini B4). Mlingo waukulu, umagwiritsidwa ntchito ngati hepatoprotector ndi lipotropic mankhwala (matenda a lipid metabolism ndi kuchuluka kwa cholesterol m'magazi).

Lecithin ndi chinthu chovuta chomwe chimakhala ndi mafuta acids, phosphoric acid ndi choline. Mthupi la munthu, lecithin imagwira ntchito zingapo zofunika. Ndi zida zomangira za

maselo amitsempha, ndipo amapanganso membrane wa maselo aliwonse aanthu. Zimasamula cholesterol ndi mapuloteni m'magazi. Mphamvu za hepatoprotector zimawonetsedwa (zimateteza maselo a chiwindi ndikuwonjezera kuchira, zimachepetsa cholesterol ndikuletsa mapangidwe a gallstones).

Kupezeka kwa choline ndi lecithin mu yolk amalipiritsa mafuta (lipids) mu kapangidwe kake. Chifukwa chake, sizofunikira kwambiri ngati pali cholesterol m'mazira zinziri, ndikofunikira kuti ali ndi lecithin ndi choline.
Lecithin amapezeka muzakudya zonse zomwe zimapezeka ndimafuta achilengedwe (nsomba yamafuta, tchizi cholimba, batala, chiwindi). Chifukwa chake chilengedwe chimawonetsetsa kuti cholesterol yowonjezera siziwunjikana m'thupi la munthu.

Chidziwitso: lecithin ndi chinthu chogwiritsa ntchito kwachilengedwe. Chifukwa chake, amadziwidwa kuchokera ku yolks yaiwisi ndipo samatengedwa pakuchizidwa ndi kutentha. Pomwe cholesterol imamwidwa kuchokera ku zakudya zilizonse (zosaphika, zophika, zowiritsa).

Mazira a nkhuku ndi nkhuku: zofanana komanso zosiyana

Zakudya za anthu zimakhala ndi mapuloteni, chakudya, mavitamini. Mazira a mbalame - nkhuku, zinziri, abakha - nthawi zambiri zimakonzedwa ngati mapuloteni osavuta kudya. Ndibwino kuti musankhe ndi cholesterol yayikulu?

Kwa munthu yemwe ali ndi vuto la lipid metabolism, ndikofunikira kudziwa zomwe zili mu cholesterol mu mazira ndi mazira a nkhuku. Izi ndichifukwa chakufunika kosunga zakudya ndikuwerengera kuchuluka kwa zopatsa mphamvu ndi cholesterol mumenyu. Ndi cholesterol yayikulu, ndikulimbikitsidwa kuti muchepetse kudya kwake kuchokera kunja, kudya calorie wotsika komanso zakudya zamafuta ochepa.

Chifukwa chake, funso lanzeru limadzuka, kuchuluka kwa cholesterol yomwe imapezeka m'gulu la mbalame zosiyanasiyana? Ndi mazira ati omwe ali ndi cholesterol yambiri - nkhuku kapena zinziri?

Monga mukuwonera, zinziri za zinziri ndi chiwonetsero cha nkhuku zomwe zimapezeka pazinthu zofunikira. Ilinso ndi zopatsa mphamvu zochepa, pali mapuloteni ndi lipids (mafuta). Za kuchuluka kwa cholesterol, m'mazira zinziri ndizochulukirapo.

Komabe, izi siziteteza mwayi wawo. Kolesterol yaying'ono sikungayambitse kuvulaza. Chifukwa chake, mazira a zinziri okhala ndi cholesterol yambiri amatha kudya.

Kodi ndizotheka kudya mazira a zinziri okhala ndi cholesterol yambiri

Mazira amatchedwa "protein protein" yabwino kwambiri? Muli zofunika zonse za amino acid (zomwe sizipangidwe thupi ndipo ziyenera kubwera ndi chakudya). Mulinso ndi mapuloteni ofunikira. Pansi pa chigobachi mumakhala mapuloteni okhala ndi 1.2-1,5 g, omwe ndi 3% ya masiku onse (munthu wamkulu ayenera kudya 50 g ya mapuloteni oyera patsiku).

Chosangalatsa: Mazira a zinziri 30 amakwaniritsa chosowa cha munthu wamkulu cha tsiku ndi tsiku cha zakudya zama protein.
Kuphatikiza apo, zinziri za zinziri zimakhala ndi zopatsa mphamvu zochepa (1.55 kcal mu dzira lililonse).

Chidziwitso: mwayi wakudya mazira ndikutsata kwawo kwathunthu. Yolk ndi mapuloteni amawumbidwa bwino kuposa mkaka (umagwiritsidwa ntchito m'thupi ndi 85%). Amakimbidwa kuposa nyama (imawonongeka ndi 85%). Amapereka phindu lawo bwino kuposa nyemba ndi nsomba (momwe mumangokhala 66% zokha zomwe zimagawika ndikuzamwa).

Maphunziro a University of Harvard

Kafukufuku wautali wokhudzana ndi zoopsa ndi mapindu a mazira a mbalame adachitika ku Harvard Medical University. Apa Antchito odzipereka okwana 120,000 anayesedwa. Popanga kafukufukuyu, zidapezeka kuti anthu omwe amadya mazira awiri tsiku lililonse alibe mikwingwirima yopitilira anthu ena omwe samadya ma yolks ndi mapuloteni.

Kuwona kunachitika kwa zaka 14. Kutengera ndi zomwe zapezeka, asayansi a Harvard adaganiza kuti kuwonjezeka kwa mafuta a cholesterol atadya mazira, choyambirira, sikofunika, ndipo, chachiwiri, kulamulidwa ndi zinthu zina zabwino zomwe zili pansi pa chigobacho.

Zisamba ndi kuphika?

Chifukwa chake, tidazindikira kuti kudya mazira a zinziri ndi kofunika kwa aliyense - anthu omwe ali ndi cholesterol yokhazikika komanso yaukali. Tidapezanso kuti zinziri za zinzirizi zimakhala ndi zinthu zochepa zowononga komanso zowopsa (mahomoni, nitrate, mankhwala othandizira). Chifukwa chake, kudya mazira a zinziri ndi cholesterol ndikofunikira pa malonda a nkhuku za pafamu.

Zimangokhala kumvetsetsa komwe ndizoyenera kugwiritsa ntchito - kumwa iwo osaphika, kuphika yophika-yophika (yophika) kapena mwachangu monga mazira okazinga, omelet.

Ganizirani za kusiyana pakati pa zakudya zaphika zomanga thupi.Ndipo ndi uti wa iwo omwe angakhale othandiza kwambiri kwa wodwala.

Kuchiritsa kwamoto kwa zinthu kumachitika kutentha kwambiri (pafupifupi 100 ° C). Poterepa, mapuloteni ndi yolk amatenga kusasinthasintha. Amagwa (kugwa, kapena, mwanjira za sayansi, chidutswa).

Kuphatikiza apo, ndikatentha pamwamba pa 60 ° C, zinthu zachilengedwe (michere, mavitamini) zimawonongeka. Izi zimachepetsa maubwino komanso kuyamwa kwa chinthucho. Ngati thupi silikufunika kuwononga ma enzyme ake kugaya yai yolk, ndikofunikira kuti pakhale chakudya chophika.

Komanso, mankhwala atatha kutentha, yolk ndi mapuloteni amataya mavitamini othandiza. Ndipo mchere - pitani mtundu wina womwe umalowedwa kwambiri ndi thupi la munthu.

Mapeto: kuti mavitamini ndi mchere wa mazira a zinziri amuyamwitse, ayenera kuwotcha waiwisi. Kuchiritsa kutentha kumawononga mavitamini ndikusintha mchere kukhala mitundu yovuta.

Cholesterol mu yolk yaiwisi ndi yophika

Chosangalatsa komanso chodziwika pang'ono: mankhwala osaphika a protein amaphatikizidwa m'thupi pokhapokha pakufunikira. Poterepa, mankhwala omwe amathandizira kutentha amatengeka mulimonsemo - pali chifukwa chake kapena ayi. Zimapezeka kuti dzira losaphika limatha kudutsa m'mimba yamagetsi ngati palibe chifukwa cha zinthu zomwe zilimo. Koma mbale yophika kapena yokazinga imapangidwa moyenera.

Chifukwa chake chigamulo: kugwiritsa ntchito mazira owiritsa kumabweretsa mafuta ambiri m'thupi la munthu kuposa ma quail yolks ndi mapuloteni. Chifukwa chake, anthu omwe ali ndi chiwindi chodwala, cholesterol yayikulu m'magazi, omwe ali ndi atherosermosis komanso kunenepa kwambiri amalimbikitsidwa kudya mazira ophika.

Kuchuluka kwa cholesterol yamafuta angati

Salo ndi chimodzi mwazakudya zomwe amakonda kwambiri ku Slavic ndi ku European cuisine. Amakondedwa, kuphika ndi kudyedwa ndi maUkraine, Belarusi, Russia, Germany, Mapa, Balkan Slavs ndi anthu ena ambiri omwe chikhalidwe chawo ndi chipembedzo chimawalola kudya nyama ya nkhumba. Aliyense ali ndi maphikidwe awo ndi mayina awo pazogulitsa. Chifukwa chake, kwa anthu achijeremani ndi kachidutswa, kwa a Balkan, kwa a Njovu, Aamereka amawatcha mafuta. Kuti mumvetse bwino momwe mafuta ndi cholesterol amagwirizana, muyenera kumvetsetsa kuti mafuta ndi chiyani, amakhala ndi chiyani, ali ndi katundu wotani. Kupatula apo, pali lingaliro lotere: mafuta ndi mafuta enieni a cholesterol ndipo siabwino. Koma mbiri ya mafuta ngati chinthu chamafuta sinayambire dzulo, koma kwambiri, kale kwambiri. Kodi makolo athu anapeza chiyani pamenepa?

Mbiri yazogulitsa pang'ono

Amakhulupirira kuti mafuta adatuluka ngati chakudya cha osauka. Zidutswa zabwino kwambiri za mtembo wa nkhumba zinali zolemera komanso zamphamvu, ndipo osauka amayenera kukhutira ndi zotsalira. Ndipo nthawi zambiri zochepa kwambiri zimatsala - khungu ndi mafuta oyandikana ndi mafuta.

Salo amadziwika ku Roma wakale, ndiye amatchedwa lardo. Salo anali wotchuka ku Spain. Oyenda panyanja aku Spain, akupanga nyanja ndikugonjetsa dziko, nthawi zonse amakhala ndi nyambo ndi mafuta anyama. Zogulitsazi zimatha kusungidwa kwa miyezi isanu ndi umodzi, ndipo mudali ndi zopatsa mphamvu zambiri. Zikadakhala kuti sizinali za anyama zomwe zonyamula zombo za Columbus, ndiye kuti kupezeka kwake kwa America kukadakhala kukaikira. Funso loti "kodi mafuta amachepetsa cholesterol" silinachite chidwi ndi aliyense, popeza panthawiyi sanadziwe kanthu za cholesterol. Ndipo chisamaliro chaumoyo m'masiku amenewo sichinali chofunikira kwa anthu wamba.

Mu Middle Ages ku Europe, mafuta ankadyedwa kwambiri. Chuma chopatsa thanzi choterechi chimafunidwa nthawi zonse nzika komanso anthu wamba. Amonke nawonso amaloledwa kudya mafuta anyama. Mafuta anali kusungidwa bwino ndikupereka mphamvu. Adadyedwa ndipo monga choncho, adawonjezeredwa ndi mbale zingapo.

Ku Spain adadya ndikupitiliza kudya jamon, ku England adadya chakudya cham'mawa komanso amadya m'mawa ndi mazira ndi nyama yankhumba. A Slavs ankaphika borsch, masamba ophika mafuta anyama, ndi zina zambiri. Ndipo palibe amene adadzifunsa ngati ndizotheka kudya mafuta ndi mafuta ambiri.

Chifukwa chake mafuta adadza m'masiku athu. Ndipo pokhapokha podziwika kuti ndi moyo wathanzi, komanso kukula kwa chidziwitso chokhudza thupi la munthu, kukayikira zothandiza za malonda adayamba kuwuka.

Kupangidwa Kwazinthu

Mafuta makamaka amakhala ndi mafuta a nyama, omwe amakhala ndi mafuta osungunuka omwe amapanga zinthu zina ndi ma cell. Mafuta a kalori ndi okwera kwambiri - 100 g yazogulitsa zili ndi ma 780 kilocalories. Zachidziwikire, pali cholesterol mu mafuta anyama, monga momwe zimapangidwira kuchokera ku nyama. Koma musathamangire ndipo nthawi yomweyo kuwonjezera mafuta pazakudya zopanda thanzi. Choyamba, zindikirani kuchuluka kwa mafuta m'thupi. Chifukwa chake, amadziwika kuti 100 g yamafuta a nkhumba amakhala ndi 70 mpaka 100 mg ya cholesterol. Kodi ndizambiri kapena pang'ono? Poyerekeza, 100 g ya ng'ombe cholesterol ya impso imakhala ndi zochuluka kwambiri - monga 1126 mg, 100 g ya chiwindi cha ng'ombe - 670 mg, ndi batala - 200 mg. Modabwitsa, pali cholesterol yochepa mu mafuta kuposa zinthu monga mazira, tchizi zolimba, mtima, veal komanso mitundu ina ya nsomba.

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

Koma m'mafuta mumakhala zinthu zambiri zothandiza, mwachitsanzo:

• Arachidonic acid. Izi sizingatheke kupezeka ndi chakudya chomera - sizipezeka mmenemo. Udindo wa arachidonic acid machitidwe omwe akuchitika m'thupi la munthu ndi ovuta kukokomeza. Amatenga nawo mbali kagayidwe kazinthu, amawongolera zochitika zamafuta ndipo, omwe angaganize, amatenga gawo lomwe limagwira kwambiri mu mafuta a cholesterol. Kodi mafuta anyama amakhudzanso cholesterol? Inde zimakhudza, koma osati zoipa, koma zabwino. Arachidonic acid ndi gawo la michere ya mtima ndipo, kuphatikizapo ma acid ena omwe amapezeka m'mafuta (oleic, linolenic, palmitic, linoleic), amathandizira kuyeretsa kwamitsempha yamagazi ya cholesterol amana.
• Mavitamini A, D, E ndi Carotene. Titha kuyankhula zambiri za maubwino a mavitamini awa kwa anthu: kuwonjezera chitetezo chokwanira, kupewa khansa komanso, kulimbikitsanso makoma amitsempha yamagazi.

Chifukwa chake mafuta anyama ndi mafuta m'thupi ali mu ubale wovuta.

Tiyenera kudziwa kuti zinthu zopindulitsa zomwe zili m'mafuta, monga mavitamini, zimasungidwa nthawi yayitali. Ntchito yachilengedwe yamtunduwu imaposa zochita za batala pafupifupi kasanu.

Zopindulitsa

Salo akhala akugwiritsidwa ntchito kwa nthawi yayitali ngati mankhwala. Zimathandiza osati kokha ngati atengedwa pakamwa, koma amagwiritsidwa ntchito pakugwiritsa ntchito kunja. Ubwino wamafuta umatsimikiziridwa mosagwirizana ndi matenda a matenda otsatirawa:

• Zopweteka. Malumikizowo amadzola mafuta osungunuka, wokutidwa ndi pepala la compress ndikukulungidwa ndi nsalu yaubweya wausiku.
• Mavuto ophatikizana ndi pambuyo pa zoopsa. Mafuta amaphatikizidwa ndi mchere, malo omwe ali ndi matenda omwe amaphatikizidwa ndimakolo ndikuwumbika, bandeji imayikidwa pamwamba.
• Madzi eczema. Sungunulani supuni ziwiri zamafuta osakwanira, ozizira, onjezerani 1 lita imodzi ya madzi a celandine, azungu awiri azungu ndi 100 g ya nightshade, sakanizani bwino. Osakaniza amayimilira masiku atatu ndipo amagwiritsidwa ntchito mafuta ophikira akhudzidwa ndi khungu.
• Mano Tengani chidutswa chamafuta, kudula khungu, kusula mchere ndikuthira mphindi 20 kwa dzino lomwe likudwala pakati pa tsaya ndi chingamu.
• Mastitis. Chidutswa cha mafuta akale chimayatsidwa pamalo oyaka, okhazikika ndi bandi-yothandizira, kenako bandeji.
• Njira yothetsera kuledzera. Salo imaphimba m'mimba ndikuletsa kuti mowa usamwe. Mowa kumamwa amapezeka kale m'matumbo, ndipo izi zimachitika pang'onopang'ono.
• Mafuta okhala ndi mafuta m'thupi. Kutenga mafuta pang'ono (mpaka 30 g patsiku) kumachepetsa cholesterol. Izi zili choncho chifukwa ngati cholesterol singalowe m'thupi kudzera mu chakudya, imayamba kupangidwa mokwanira ndi thupi lokha. Mafuta amaletsa izi. Ndiye kuti, mapangidwe a cholesterol ndi thupi amatsekedwa, ndipo cholesterol m'mafuta imakhala yosaloledwa ndi zinthu zomwe zimakhala m'mafuta.

Mafuta ati omwe mungakonde ndikudya

Mafuta othandiza kwambiri ndi amchere. Ndikokwanira kuti amasunga zinthu zonse zothandiza. Ndikwabwino kudya mafuta anyama osapitirira 30 patsiku, pomwe mukumangowonjezera zamasamba muzakudya zomwe zingakhale ndi phindu lina. Mafuta awa amatha kuwagwiritsa ntchito kuwaza. Mafuta osungunuka ndi apamwamba kuposa mafuta a masamba, chifukwa chake amasungika zinthu zofunika kwambiri mkati mwake pokazinga kuposa mafuta az masamba.

• Bacon yosuta imakhala ndi mafuta osokoneza bongo, chifukwa chake anthu omwe ali ndi cholesterol yayikulu ayenera kukana kudya.
• Mafuta ayenera kukhala atsopano. Osamadya mafuta achikasu, otupa, angoyambitsa mavuto.

Mwachidule. Tinayesa kudziwa ngati pali mafuta anyama ambiri. Inde, ilimo, koma ayi konse ayi. Komanso, zidapezeka kuti pang'ono, mafuta anyama amathandizanso kulimbana ndi cholesterol komanso mavuto ena ambiri.

Ndiye kodi ndizotheka kudya mafuta okhala ndi cholesterol yayikulu? Idyani zamtundu, ingodziwa muyeso ndikusankha chinthu chabwino.

Kodi cholesterol ndi chiyani?

Cholesterol ndiye cholumikizira chachikulu mu metabolid ya lipid (mafuta). Amapangidwa ndi chiwindi chachikulu, ndipo pang'ono, amabwera ndi chakudya. Metabolism ya cholesterol imayendetsedwa ndi mtundu wa mayankho: kuwonjezeka kwa chakudya chake kumabweretsa kuchepa kwa kaphatikizidwe.

Cholesterol siisungunuka m'madzi, chifukwa mayendedwe ake amachitika chifukwa cha otsika komanso osalimba a lipoprotein.

Zoyambazo zimatenga cholesterol kuchokera m'mwazi kupita m'thupi lathu (cholesterol) "choyipa", pomwe chomaliza chimachichotsa kuchokera ku zotumphukira kupita ku chiwindi ("chabwino" cholesterol).

Cholinga cha thupi ndichakuti cholesterol ndi mphamvu yambiri, ndi gawo lamapangidwe am'magulu, ndiye maziko a vitamini D, bile acid ndi mahomoni.

Komanso cholesterol ndiyofunikira pakugwira kwathunthu kwamanjenje, chifukwa ndi gawo lamatumbo a myelin ndipo imathandizira kufalitsa kwamphamvu kukhudzidwa kwa mitsempha.

Kodi kuopsa kochulukirachulukira ndi kotani?

Kuchuluka kwa cholesterol ndi tizigawo ting'onoting'ono m'magazi kumabweretsa chitukuko cham'mimba, pang'onopang'ono kutsekeka kuunikira kwawo.

Kusintha kumeneku kumadzetsa kusokoneza ziwalo zotsatirazi ndi machitidwe kwa anthu:

1. Mtima wamtima (matenda a mtima, matenda oopsa). Chiwopsezo chokhala ndi infarction yacute myocardial, vuto la matenda oopsa.
2. Ubongo. Kuopseza pachimake cerebrovascular ngozi (ischemic ndi hemorrhagic stroke).
3. Matumbo. Ischemia (kusakwanira kwa magazi) yamatumbo amatumbo imatha kubweretsa necrosis.
4. Impso. Progressive organ hypoxia imawopseza kukulitsa kusintha kwa morphological ndi kulephera kwa aimpso.
5. Mitsempha yamagalamu. Atherosulinosis ya ziwiya zam'munsi zankhondo ndizowopsa pakukula kwa gangrene komanso kufunika kokadula mwendo.

Nchiyani chikuwopseza kuchepa?

Cholesterol si "mdani" waumoyo, koma chinthu chofunikira cha kagayidwe. Kudya kokwanira kwa cholesterol patsiku kumayambitsa kufooka kwa minofu, matumbo ndi matumbo, komanso zovuta zamagalimoto.

Kuperewera kwa cholesterol kumabweretsa kukula kwa kusakhazikika kwa malingaliro ndi kusokonezeka kwa kugona, komanso kuchepa kwa ntchito zogonana, makamaka mwa akazi.

Chikhalidwe cha mafuta m'thupi patsiku

Poganizira kuti pafupifupi 1000 mg ya cholesterol patsiku (80% yomwe imapangidwa ndi chiwindi) ndikofunikira pakugwira ntchito kwa thupi konse, pafupifupi 250-300 mg imatha kudyedwa ndi chakudya.

Chiyero cha cholesterol patsiku chimakhala chokwanira, mosaganizira za jenda.

Pofuna kupewa kukhudzika kwa lipid, muyenera kudziwa kuchuluka kwa mafuta a cholesterol komanso zakudya zomwe amabwera nazo.

Malangizo Apamwamba

Cholesterol okwera si chiganizo, koma pamafunika kukonza zakudya ndi moyo:

1. Ndikofunikira kuchepetsa kumwa kwamafuta am nyama ndi chakudya. Ganizirani zamasamba ndi zipatso zatsopano. Pewani kudya zakudya zokazinga komanso zamafuta, perekani zokonda pakubaya, kuphika komanso kuwonda. Siyani kupatula kugwiritsa ntchito mankhwala osakaniza ndi zakumwa zoziziritsa kukhosi.
2. Siyani kwambiri zizolowezi zoyipa. Zakhala zikudziwika kale kuti kusuta fodya komanso kumwa kwambiri mowa kumapha thupi lathu, kuwononga mitsempha yamagazi.
3. Ndikofunika kuyang'anira kwambiri zochitika zolimbitsa thupi. Sitikunena za ogwirira ntchito zolimbitsa thupi zazitali komanso zolimbikitsa. Kukwera njinga, kapena panjinga paki kapena nkhalango, adzakhala njira yawo yabwino komanso njira yabwino.
4. Pomaliza, imwani madzi okwanira. Wachikulire ayenera kumwa malita a 1.5-2 amadzi patsiku (kupatula tiyi, khofi ndi zakumwa zina). Kusamala koyenera kwamadzi kumathandiza kupewa kuchuluka kwa mafuta m'maselo ndikusintha kagayidwe.

Zakudya kuti kusintha mulingo

Mawu akuti "zakudya" sakutanthauza kuchepa kwa chakudya, kapena kufa ndi njala, koma kumangofunika kuti musinthe zakudya zanu ndikuzindikira zakudya zomwe ziyenera kuchepetsedwa kuti zisavulaze thupi.

Popewa hypo - (kutsitsa), kapena hypercholesterolemia (kukweza cholesterol m'magazi), muyenera kuonetsetsa kuti chakudyacho chimasinthidwa komanso chimakhala chogwirizana potengera zonse zofunika: mafuta, chakudya, mapuloteni ndi mchere.

Zopendekera tsiku lililonse:

Tiyenera kudziwa kuti pali zinthu zina zomwe zimachepetsa cholesterol ndikusunga mulingo wake wabwinobwino m'magazi.

Izi ndi monga: avocado, batala la peanut, tiyi wobiriwira, mbewu za fulakesi ndi chinangwa cha oat, komanso mphodza, nyemba, maapulo.

Hypo / Hypercholesterolemia Prevention

Njira zodzitetezera kuti muchepetse mafuta m'thupi zimaphatikizanso kusintha kwa zakudya komanso moyo, komanso kusuta fodya komanso kuchepetsa kumwa.

Madokotala atsimikizira kuti kutsatira nthawi zonse ndi malingaliro otere kumachepetsa cholesterol ndi 20-25% ya zotsatira zoyambirira, ndipo amakupatsani mwayi wambiri.

Mafuta angati amatha kudya tsiku lililonse?

• Imakhazikika pamisempha ya shuga kwa nthawi yayitali
• Imabwezeretsa kapangidwe ka insulin

Anthu ena amakhulupirira kuti cholesterol ndi chimodzi mwa zinthu zovulaza m'thupi. Masiku ano, opanga ambiri amawonetsa pazomwe amalemba kuti zilembo "cholesterol free" kapena "cholesterol free".

Zogulitsa zoterezi zimawonedwa ngati zamagulu azakudya ndipo zimavomerezedwa kuti azigwiritsidwa ntchito ndi madotolo ambiri. Kodi anthu azitha kukhala wopanda cholesterol? Ayi sichoncho.

Cholesterol ili ndi zinthu zina, zomwe thupi la munthu sizingakhalepo:

1. Chifukwa cha cholesterol, chiwindi chimapanga ma asidi a bile. Ma acid awa amathandizira kugaya chakudya m'matumbo ang'onoang'ono.
2. Amatenga nawo mbali popanga mahomoni a steroid mwa amuna.
3. Zimatenga gawo popanga vitamini D.
4. Mulingo wokwanira wa lipoprotein umatsimikizira momwe zinthu zambiri zimachitikira.
5. Lipoproteins ndi gawo limodzi la kapangidwe ka maselo.
6. Ubongo wamunthu mu kapangidwe kake umakhala ndi pafupifupi 8 peresenti ya lipoproteins, zomwe zimapangitsa kuti maselo amitsempha azigwira bwino ntchito.

Kuchuluka kwa cholesterol kumapangidwa ndi chiwindi. Chiwindi chimapanga 80 peresenti ya cholesterol yonse m'thupi. Ndipo 20 peresenti amachokera kunja ndi chakudya.

Kuchuluka kwazomwe zimapangidwira zimapezeka:

• nyama mafuta,
• nyama
• nsomba
• zopangidwa mkaka - tchizi tchizi, mkaka, batala ndi zonona wowawasa.

Kuphatikiza apo, cholesterol yambiri imapezeka mazira a nkhuku.

Mafuta a cholesterol akumwa komanso okhutira

Kwa ziwalo zathanzi, cholesterol imayenera kumledzera tsiku lililonse. Cholesterol iyenera kuyang'aniridwa pafupipafupi. Pachifukwa ichi, tikulimbikitsidwa kupereka magazi kuti asinthidwe pachaka.

Zinthu zamtunduwu zachokera pa mamiliyoni 3.9 mpaka 5.3 pa lita imodzi. Mlingo wa cholesterol umasiyana mwa amuna ndi akazi, chizindikiro cha zaka ndizofunika kwambiri. Mlingo wabwinobwino kwa amuna pambuyo pa zaka 30 umachulukitsidwa ndi 1 mamilimita pa lita. Mwa akazi amsinkhu uno, zizindikiro sizimasintha. Malangizo a momwe angasungire lipoprotein yokhazikika mthupi amachitika motsogozedwa ndi mahomoni achikazi azakugonana.

Ngati cholesterol ndiyambiri, izi zimayambitsa chiwopsezo chokulira kwa ma pathologies osiyanasiyana.

Izi zitha kuphatikizira:

• atherosulinosis
• matenda a chiwindi
• Matenda a m'munsi ndi kumtunda,
• matenda amtsempha wamagazi
• myocardial infaration
• microstroke kapena sitiroko.

Pogwira ntchito bwino kwa ziwalo, thupi limatha kulimbana ndi cholesterol yoyipa yambiri. Ngati izi sizingachitike, cholesterol imadziunjikira m'mitsempha yamagazi, ndipo cholesterol plaques amapanga nthawi. Potsutsana ndi izi, kukula kwa concomitant pathologies kumawonedwa m'thupi.

Kodi cholesterol yochuluka motani patsiku?

Ngati munthu samadwala nthenda iliyonse, ndiye kuti mlingo wa tsiku ndi tsiku ndi 300-400 mg. Kuti muchite izi, muyenera kudya moyenera. Mwachitsanzo, 100 g yamafuta amnyama ali ndi ma milligram 100 a chinthu ichi. Izi zikusonyeza kuti anthu onenepa kwambiri kapena onenepa kwambiri ayenera kumvetsera kwambiri zinthu zonse.

Kuchuluka kwa cholesterol mumapezeka zomwe zimaperekedwa pagome.

Pali gulu la zinthu zomwe sizoletsedwa kudya zamtundu uliwonse kwa anthu omwe akuvutika kwambiri ndi HDL ndi LDL mthupi.

Izi ndi:

Batala nawonso ali m'gulu lino.

Zakudya Zofunikira pa Cholesterol Yaikulu

Pali zinthu zingapo zomwe zimafunikira kudya ngati mafuta a m'magazi adakwezedwa.

Musanagwiritse ntchito kuchuluka kwakukulu, ndibwino kufunsa dokotala.

Izi zikuthandizira kupewa milingo yayikulu ya LDL ndi HDL m'magazi.

Ganizirani zomwe zili bwino kugwiritsa ntchito.

Zinthu zomwe zimakhala ndi mafuta a polyunsaturated komanso monounsaturated. Itha kukhala mafuta azitona, avocado, mafuta a mpendadzuwa ndi ena. Zakudya zomwe zimaphatikizapo izi zimatha kuchepetsa cholesterol yoyipa ndi 20%.

Zinthu zomwe zimakhala ndi chimanga kapena chinangwa. Amatha kulimbana ndi cholesterol yayikulu kwambiri. Chofunikira kwambiri pakupanga chinangwa ndi fiber. Tithokoze iye, njira ya mayamwidwe ya lipoproteins mwa makoma a matumbo aang'ono ndi akulu imakhala yofanana. Mphesa ndi chinangwa zimatha kuchepetsa cholesterol yoyipa ndi 12%.

Mbewu za fulakesi Zatsimikiziridwa koposa kamodzi kuti fulakitala ndi chomera chothandiza polimbana ndi lipoprotein yapamwamba. Asayansi apeza kuti 50% yokha ya mbewu zomwe zimamwa tsiku lililonse zimachepetsa cholesterol ndi 9%. Ndikofunika kwambiri kugwiritsa ntchito mafuta opendekera kwa atherosulinosis ndi matenda ashuga.

Garlic: Kuti mphamvu ya adyo iwonekere, iyenera kumangodya basi. Tithokoze iye, kuchuluka kwa zinthu mthupi kumachepa pafupifupi 11%. Ndi chithandizo chilichonse cha kutentha, adyo amataya katundu wake wopindulitsa.

Masamba, zipatso kapena zipatso zokhala ndi tint yofiyira .. Chifukwa cha kukhalapo kwa pigment lycopene, kugwiritsa ntchito zipatso kapena masamba otere kumatha kutsitsa 18%.

Mtedza. Ma Walnuts, pistachios, kapena mtedza amachotsa cholesterol m'thupi. Kuti zitheke, ziyenera kudyedwa ndi mafuta azomera. Pankhaniyi, zomwe zili mu LDL zimatsika ndi 10%.

Barele Imatha kusintha mtundu uliwonse wa LDL m'mwazi ndi pafupifupi 9%.

Chokoleti chakuda Izi zimangothandiza kuchokoleti yopanda 70% ya cocoa ufa. Izi, komanso tiyi wobiriwira, amatha kuchotsa cholesterol yoyipa mthupi, kupatsa kwake kumachepetsedwa ndi 5%.

Kuphatikiza apo, tikulimbikitsidwa kumwa malita ndi theka a madzi tsiku lililonse.

Mowa wambiri ndi cholesterol yayikulu

Funso likadzuka ngati nkotheka kumwa mowa, komanso kuchuluka kwake, ngati cholesterol imakwezedwa, malingaliro amagawika.

Ena amati kumwa mowa kumavulaza, ngakhale cholesterol singakwezedwe. Ndipo ngati mulingo uli kale kwambiri, ndiye kuti umawonjezera.

Ena, mmalo mwake, amati mowa ndiwothandiza ndipo ungathe kuwononga, kuchotsa mafuta m'thupi.

Tsoka ilo, ziganizo ziwiri izi sizolondola.

Ndiye kodi cholesterol ndi mowa zimayenderana bwanji? Ponena za kumwa mowa pamlingo wokwera, muyenera kuganizira mfundo zina:

1. chomwe mowa umagwiritsidwa ntchito,
2. Mlingo wa mowa womwe umagwiritsidwa ntchito.

Nthawi zambiri, pofuna kuthana ndi cholesterol, odwala amagwiritsa ntchito vodka, vinyo, cognac kapena whiskey.

Whisky, yomwe imakhazikika pa malt, imakhala ndi mphamvu ya anticholesterol. Zakumwa izi zimakhala ndi antioxidant wamphamvu - ichi ndi Ellagic acid. Imatha kuchotsa pang'ono cholesterol ndi thupi.

Vodka ali ndi katundu wosiyana. Zilibe kanthu ndi zochizira. Zitha kuvulaza.

Kuphatikizika kwa cognac kumalemekezedwa ndi zinthu zachilengedwe. Imatha kutsitsa cholesterol, imakhala ndi antioxidant.

Vinyo amatha kufananizidwa ndi cognac. Ilinso ndi mphamvu ya antioxidant ndipo imalimbana kwambiri ndi cholesterol. Tiyenera kukumbukira kuti kugwiritsa ntchito zakumwa zoledzeretsa kuyenera kuyimiririka kuti kusavulaze thupi.

About cholesterol ndi kuchuluka kwake kofotokozedwera kanema munkhaniyi.

• Imakhazikika pamisempha ya shuga kwa nthawi yayitali
• Imabwezeretsa kapangidwe ka insulin

Kuchuluka kwa cholesterol yomwe imalowa ndi chakudya

Cholesterol ndi gawo limodzi la njira zambiri mthupi lathu. Ambiri mwa kuchuluka kwake kwa tsiku ndi tsiku kwa anthu, pafupifupi 80%, amapangidwa m'chiwindi, ena onse omwe timapeza kuchokera ku chakudya.

Poyerekeza, kuchuluka kwa cholesterol kwa munthu wazaka zapakati kumatha kupezeka pakudya mazira awiri okha, dzira la nkhuku kapena ng'ombe, 100 magalamu a caviar kapena chiwindi, 200 magalamu a shrimp. Kutengera izi, zikuwonekeratu kuti kuti muwononge kuchuluka kwa lipoprotein omwe amabwera ndi chakudya, muyenera kusankha bwino zovala zam'menyu yanu.

Zakudya za tsiku ndi tsiku

Malinga ndi asayansi, pakugwiritsa ntchito bwino ziwalo zonse, kuchuluka kwa cholesterol patsiku pafupifupi 300 mg ya cholesterol. Komabe, simuyenera kutenga chiwerengerochi ngati muyezo, chifukwa chimatha kusintha kwambiri.

Zomwe zimachitika tsiku ndi tsiku kwa abambo ndi amai zimatengera osati jenda, komanso zaka, kupezeka kwa matenda, kuchuluka kwa zolimbitsa thupi tsiku ndi tsiku komanso zinthu zina zambiri.

Pamiyala yokhazikika

Kwa munthu wathanzi labwino, kufunikira kwa cholesterol tsiku ndi tsiku kumatha kuchuluka mpaka 500 mg. Ngakhale nthawi zina akatswiri amati mutha kuchita zonse popanda cholesterol, zomwe zimachokera ku malonda, komabe sizili choncho. Zowononga thupi sizikhala kokha ngati cholesterol imakhala yofunikira, komanso ngati ili yocheperako. Pankhaniyi, mantha am'mimba ndi ubongo woyamba kuvutika, komwe kumayendetsedwa ndi kumverera kofooka, kufooka, kusokonezeka, kugona, kupsinjika ndi matenda ena.

Ndi cholesterol yayikulu

Odwala omwe ali pachiwopsezo cha atherosulinosis akulimbikitsidwa kuti achepetse cholesterol tsiku lililonse ndi theka.

Kudya kuti muchepetse cholesterol kumachepetsa kuchepetsa kudya nyama. Gawo la mkango lazakudya liyenera kukhala zipatso, ndiwo zamasamba ndi chimanga, ndipo zosaposa 30% za chakudya chonsecho zimapatsidwa mafuta ochokera kwina kulikonse. Mwa awa, ambiri ayenera kukhala mafuta osapanga, omwe amapezeka makamaka mu nsomba.

Zinthu Zapamwamba za Cholesterol

Pazizindikiro zoyambirira za vuto la lipid metabolism m'thupi, njira yothandizira imalembedwa kwa odwala, ndipo gawo lalikulu mkati mwake limasewera ndi zakudya zoyenera, zomwe zimapatula zakudya zomwe zili ndi lipid yayikulu. Kwa anthu omwe amapezeka kuti ali m'mavuto otere poyamba, zimakhala zovuta kudziwa kuti ndi zakudya ziti zomwe mungadye, komanso zomwe muyenera kukana. Pazomwezi, pali matebulo apadera pazinthu za cholesterol pamagalamu 100 a mankhwala.

Mabomba a cholesterol enieni amaganiziridwa nyama yotseka, ndipo cholembedwa cha lipoproteins ndi ubongo, popeza zimakhala ndi 800-2200 mg ya cholesterol. Izi zikutanthauza kuti tikatha kudya magalamu 100 aubongo, tidzapitilira zovomerezeka za tsiku ndi tsiku mpaka 3-7.

Caviar ya banja la sturgeon sikuti ndi otsika, kuchuluka kwa cholesterol komwe kumatha kuyambira 2000 mpaka 2500 mg pa 100 caviar. Zochepera pang'ono, komabe mafuta ambiri m'mafuta a impso, chiwindi cha cod ndi dzira (pafupifupi 1000 mg pa 100 magalamu), 800 mg mu bakha ndi mazira a tsekwe, 500 mg mu impso.

Cholesterol yambiri m'madzi amtsinje ndi nsomba zam'nyanja. 400 mg mu kavalo mackerel, 300 mg mu stellate sturgeon, 280 mu mackerel ndi carp ndi 220 herring ndi flounder. Mu nyama, cholesterol ndiyochepa. Zakudya za nyama zimatengedwa ngati nyama ya nkhuku, bakha ndi kalulu, zimakhala ndi 80, 50 ndi 40 mg ya cholesterol, motero.

Pakati pazinthu zonse zamkaka, mafuta ambiri a cholesterol amapezeka mu tchizi cholimba. Russian, Kostroma, tchizi cha Chidatchi chili ndi 500 mpaka 2500 mg wa cholesterol.

Zomwe zimawonedwanso kuti ndizoyipa ndizogulitsa zomwe zimakhala ndi mafuta ochulukirapo, ambiri mwa ma lipoprotein mu mafuta a batala, ma kanjedza ndi coconut, masoseji, chokoleti ndi nsomba zamadzi oyera.

Ngakhale ziwerengero zonsezi, muyenera kumvetsetsa kuti sterol imavulaza thupi kokha. Ndizosatheka kukana kwathunthu zopangidwa ndi nyama, chifukwa mwakutero timadzimana pazinthu zambiri zofunikira zomwe zimakhala ndizowonjezera lipoprotein zabwino ndi zoyipa. Ndikakonzekera moyenera komanso kumwa mankhwalawa, mutha kudya pafupifupi chilichonse, osapitirira kuchuluka kwa mafuta.

Ngati mungayang'anire kawonedwe kanu ka mafuta m'thupi tsiku ndi tsiku, mutha kukhalabe ndi milingo yambiri ya lipid, kukhala ndi mtima wathanzi komanso mitsempha yamagazi, ndikuchepetsa kwambiri mwayi wokhala ndi matenda a atherosulinosis.

Kodi pali kusiyana kotani pakati pa LDL ndi HDL?

Ma lipoproteins otsika kwambiri (LDL) ndi cholesterol "choyipa" chomwe chimapitilira pazenera za mitsempha yamagazi. Mlingo wabwinobwino, chinthuchi chimangoyambitsa ntchito yama cell. Ma lipoproteins apamwamba kwambiri (HDL) ndi cholesterol "chabwino", chomwe, m'malo mwake, amalimbana ndi LDL. Amachichotsa ku chiwindi, komwe patapita nthawi thupi limachichotsa mwachilengedwe.

Kuchuluka kwa mafuta a cholesterol patsiku amawerengedwa potengera kuchuluka kwa zinthu ziwiri izi.

Madokotala amalimbikitsa kuyesa kuyesa cholesterol yathunthu, koma chizindikirochi sichothandiza kwambiri. Ndikwabwino kupereka magazi kuti awunike mwatsatanetsatane kuti adotolo awone kusiyana pakati pa LDL ndi HDL.

Zakudya za cholesterol yapamwamba (hypocholesterol): mfundo zomwe sizingakhale, monga chitsanzo cha kadyedwe

Zakudya zamagulu a cholesterol yapamwamba (hypocholesterol, zakudya zokhala ndi lipid-kuchepetsa) zimapangitsa kusintha mawonekedwe a lipid komanso kupewa mawonekedwe a atherosulinosis ndi mtima matenda. Ndi kusintha komwe kulipo m'sitimayo, kupatsa thanzi kumapangitsa kuti matenda asamayimitsidwe, kumachepetsa chiopsezo cha zovuta zoopsa ndikuwonjezera moyo.

Cholesterol amamuyesa ngati "wakupha." Opanga malonda adayamba kulemba kuti: "Zopanda cholesterol". Zakudya zofananira zakhala mafashoni.

Koma kodi anthu angathe kuchita popanda cholesterol? Ayi.

1. Cholesterol imayambitsa kupanga ma bile acid ndi chiwindi. Ma asidi amenewa amagwiritsidwa ntchito ndi matumbo ang'onoang'ono pokonza mafuta.
2. Chifukwa cha cholesterol, thupi limaberekanso mahomoni a steroid.
3. Mahomoni ogonana ndi cholesterol mwanjira yake, yomwe imapangidwa chifukwa chogaya chakudya.
4. Mwa cholesterol, 8% imakhala ndi ubongo.
5. Cholesterol ndiye chinsinsi cha kagayidwe kazachilengedwe m'thupi.
6. Chifukwa cha cholesterol, thupi limapanga vitamini D.
7. Cholesterol ndi gawo limodzi mwa nembanemba ndi minyewa yama cell.
8. Zakudya zotsika mu cholesterol zimathandizira kuti pakhale kukhumudwa ndi neurosis. Ndikofunikira kwambiri kwa munthu kuti chizolowezi cha cholesterol chizikhala kulowa m'thupi lake.

Nthawi zambiri cholesterol imapangidwa m'chiwindi komanso minyewa ina chifukwa chotembenuka kwa asidi omwe amadzaza. Koma 1/3 ya cholesterol iyenera kubwera ndi chakudya.

Imapezeka pazakudya zochokera kuchinyama. Izi ndi nyama ndi nsomba, zopangidwa mkaka, kuphatikiza batala, komanso mazira.

Mwachitsanzo, malinga ndi umboni wa asayansi, dzira la mazira limakhala ndi 1480 mg pa 100 g ya cholesterol.

Kuwopsa kwa mitsempha yamagazi

Sikuti aliyense amadziwa kuti ndi cholesterol yochuluka motani yomwe ingagwiritsidwe ntchito patsiku, nthawi zambiri anthu samadziwa kuti amapanga atherosclerosis. Matendawa amakhala chete, popanda zizindikiro zowoneka bwino. Nthawi zambiri zimatha kuzindikira kuchuluka kwa cholesterol yoyipa ngakhale mu nthawi ya kunenepa kwambiri, kukulira kwa angina pectoris kapena shuga.

Mchitidwe wa cholesterol sedimentation umayamba pamene zakudya zopanda pake, chikonga komanso mowa wambiri zilowa mthupi. Zinthu zovulaza zomwe zimalowa m'magazi sizimakhala ndi nthawi yoti zikonzedwe.

Kuchokera kuzakudya zopanda thanzi, thupi limalandira chakudya chambiri chamafuta ochepa, omwe alibe nthawi yowonongera mphamvu. Izi zimabweretsa kuwoneka kwa triglycerides ndi wandiweyani, makulidwe amtundu wa LDL akhazikika m'magazi, omwe amamangika mosavuta pazitseko zamitsempha yamagazi.

Myocardial infarction ndi sitiroko ndizotsatira zoyipa mwadzidzidzi za LDL yayikulu. Kuti matenda ngati amenewa asayambitse mantha mtsogolo, muyenera kudziwa adakali aang'ono momwe cholesterol imayenera kukhala.

Ngati munthu satsatira chizolowezi cha kudya mafuta m'thupi patsiku, amadzipangitsa kuti apewe matenda oopsa.

Chiwopsezo chowonjezeka cha atherosulinosis chimaphatikizapo anthu omwe ali ndi:

• matenda oopsa
• onenepa
• kulephera kwa mtima
• matenda a mtima
• matenda ashuga
• Hyperlipidemia yam'banja.

Matendawa amatha kupangitsa chitukuko cha mitsempha ya magazi. Payokha, gulu la anthu limayimirira omwe amagwera pachiwopsezo chifukwa cha zifukwa zotsatirazi:

• uchidakwa
• kusuta
• zaka zopitilira 40
• kusintha kwa thupi
• kumangokhala moyo wopanda masewera kapena masewera olimbitsa thupi.

Zovuta za LDL sizimachitika mwachangu, chifukwa chake ndikofunikira kumayesedwa ndi madotolo munthawi yake. Kuti muwone ngati muli ndi thanzi, ndibwino kuti mukayezetse magazi anu mosiyanasiyana.

Mulingo woyenera

Kodi kudya cholesterol tsiku lililonse? Sipayenera kupitirira 500 mg kwa munthu wathanzi. Mulingo woyenera ndi 300 mg. Umu ndi momwe zimakhalira tsiku ndi tsiku.

Nthawi ndi nthawi, ndikofunikira kuti mukayezetsedwe wamagazi angapo. Bilirubin iyenera kukhala mkati mwa magawo 8.5-20.5. Creatinine - magawo 50-115. Izi ndizizindikiro zofunika za ntchito ya chiwindi ndi impso.

Kusanthula kwina komwe kungadziwitse pakapita nthawi vuto linalake mthupi ndi prothrombin index (PTI). Ngati magazi "adakunduka", ndiye kuti munthu akuwopsezedwa ndikupanga matenda amtima. Dokotala amalimbikitsa mankhwala ndi zakudya.

Mafuta a cholesterol sayenera kupitirira 220 mg / dl. Ngati ikwera pamwamba pa 300 - mkhalidwe wa munthu umafunikira chithandizo chachikulu.

Zinthu Zapamwamba za Cholesterol

Anthu omwe akufuna kukhala ndi cholesterol yabwinobwino ayenera kulabadira zakudya zawo. Simuyenera kukana kwathunthu chakudya chomwe chili ndi mafuta a nyama. Potere, monga momwe mchitidwe umasonyezera, kuti mukhale ndi kumva kuti mukukomoka, munthu amayamba kutsamira pamafuta.

Ndiye mungadye chiyani:

• nsomba zofunikira, ndibwino kuti muzidya tsiku lililonse. Ma acid a Omega-3 amathandizira kukhala ndi magazi abwinobwino komanso kuchuluka kwa mafuta m'thupi. Mutha kukonda zam'madzi amchere,
• nkhuku yopanda khungu komanso nyama yankhwangwala. Kalulu nyama. Ngati mugwiritsa ntchito nyama yambiri "yolemetsa" - ng'ombe kapena mwanawankhosa, muzigwiritsa ntchito mafuta ochepa okha,
• mitengo yazomera. Zabwino kwambiri - kaloti, beets, kabichi. Dzungu ndilothandiza makamaka pachiwindi, ndi mbale zomwe zakonzedwa kuchokera pamenepo.
• mbewu za chimanga zachilengedwe. Ngati chimangacho chikonzedwa kotero kuti chikhale chinthu chaposachedwa, ndikosayenera kugwiritsa ntchito.
• mafuta a masamba. Apa pokhapokha muyenera kuyang'ana muyeso, chifukwa mafuta aliwonse ndi ophatikiza kwambiri,
• zipatso zosiyanasiyana, kuphatikizapo zipatso zouma.

Sizingathe kupatula kwathunthu kuchokera muzakudya:

• mazira ayenera kugwiritsidwa ntchito katatu pa sabata. Ndikofunika kuti musazigwiritse ntchito ngati mazira osokonekera, koma kuphika. Kaphatikizidwe ndi mbale,
• zinthu monga mkaka, batala, tchizi. Tsiku lililonse mutatha kugula sangweji, ikani chidutswa cha batala mu phala. Curd tikulimbikitsidwa kugwiritsa ntchito mafuta osakhala chimodzimodzi. Mafuta ophika sayenera kupitirira 30%.

1. Mafuta onenepa ndi olemera kwambiri mu cholesterol - nkhumba ndi ng'ombe. Ndikwabwino kusiya mafuta, khosi, nthiti, kaboni ndi mbali zina za mtembo womwe uli ndi mafuta ambiri. Komanso mafuta obisika ali ndi mafuta mu nkhumba fillet. Monga njira ina yazogulitsira izi, mutha kugula nkhuku yoyamira kapena nyama ya nkaka.

2. Yesetsani kupewa zopweteka, monga ubongo, chiwindi, ndi mapapo. Mmodzi wotumikira (200 g) amakhala ndi zolowa zambiri za tsiku ndi tsiku za cholesterol.

3. Mafuta ambiri a cholesterol ndi mafuta odzola amakhala ndi nyama yokonzedwa: masoseji, nyama, soseji, nyama zosuta komanso nyama yam'chitini. Ngakhale soseji yophika yopanda nyama yankhumba ili ndi mafuta obisika. Komanso, zinthu izi zimakhala ndi mchere wambiri.

4. Mafuta ambiri a cholesterol amakhalanso ndi nkhuku zonona - tsekwe, bakha. Zinthuzi siziyenera kukazinga m'mafuta, tikulimbikitsidwa kudula mafuta ochulukirapo ndikusankha nyama yakuda m'miyendo kapena chifuwa cha mbalameyo, ndikuchotsa khungu.

5. Mazira nthawi zambiri amalipiritsa chifukwa cha cholesterol yambiri, koma mukayerekeza ndi nyama zomwe zimasunthidwa kapena nyama yamafuta, zimapezeka kuti palibe ambiri a iwo omwe ali ndi mazira. Komabe, madokotala amalangizabe kuti azikhala ndi dzira limodzi patsiku kapena kuphika mbale pogwiritsa ntchito mapuloteni okha. Ndizothekanso kukana mazira m'magulu, chifukwa ali ndi zinthu zambiri zofunikira.

6. tchizi, batala, kirimu wowawasa ndi mafuta a yogurts, omwe nthawi zambiri amakhala ndi shuga wowonjezera, alinso ndi mafuta m'thupi. Nutritionists amalangiza kumwa mafuta ochepa kapena mkaka wowonda ndi kudya mafuta a mkaka omwe amakhala ndi mafuta osaposa 2.5%.

7.Cholesterol yambiri imalowa mthupi lathu ndi zakudya zosavuta, zinthu zophikidwa m'mafakitale, zakudya zopanda pake ndi zotsekemera. Zakudya izi zimakhala ndimafuta a trans ndi mafuta ambiri omwe amakhala ndi mafuta ambiri.

1. Ndikofunikira kuchotsa mufiriji chilichonse chomwe chili ndi mafuta ambiri: zakudya zosavuta, margarine, zakudya zamzitini, soseji, makeke ndi zokhwasula-khwasula. Ngati mulibe zinthu ngati izi, ndiye kuti simungathe kudya nawo.

2. Popita ku golosale, yesani kuyenda kokha m'mashelefu muli zipatso, ndiwo zamasamba, nyama yotsika komanso mafuta amkaka ochepa. Mashelufu onsewa nthawi zambiri amakhala m'makoma, ndipo mashelufu omwe amakhala ndi zopangidwa, zinthu zomalizidwa ndi zinthu zam'chitini zili mkati mwanjira yamalonda.

3. Nthawi iliyonse, pezani zipatso kapena masamba awiri omwe simunakhalepo nthawi yoyesera chaka chino kapena simunatengepo kwa nthawi yayitali. Zipatso, maapulo, nthochi, broccoli, kaloti - zonsezi zimakhala ndi CHIKWANGWANI, zomwe zimachepetsa mafuta m'thupi.

4. Phunzirani mosamalitsa. Zakudya zamafuta ambiri komanso zopatsa mphamvu zambiri zimawonetsa kuti chakudyacho chiyenera kukhala chamafuta ambiri.

5. Samalani ndi mafuta omwe sanapangidwe. Sangokhala ndi mavitamini opindulitsa ndi Omega-3 zovuta, komanso amathandizira kuchepa kwa mafuta m'thupi. Mafuta oterewa ali ndi mtedza, nsomba zam'nyanja, mbewu za mpendadzuwa ndi mafuta a maolivi.

6. Onjezani zakudya zonse zambewu muzakudya zanu. CHIKWANGWANI chomwe mkati mwake mumakhala cholesterol, chimalepheretsa kulowa m'magazi.

7. Osatengera nyama muzakudya. Phunzirani kusankha chinthu chabwino. Kusankha bwino ndi nkhuku zopanda nkhuku, nkhuku ndi ng'ombe yopendekera. Pazakudya zosiyanasiyana, mutha kugwiritsa ntchito nsomba zam'madzi, zomwe zimakhala ndi mafuta osakwaniritsidwa.

8. Masamba ndi zipatso ziyenera kukhala gawo lofunikira pakudya. Ali pafupifupi mafuta aulere, otsika pama calories komanso olemera mavitamini.

Pansi mafuta m'thupi

Zambiri mwa zinthu zomwe anthu amazolowera kuziphatikiza ndizakudya, sizongobweretsa thupi zokha, koma zimawonjezera cholesterol, zimapereka chiwopsezo pakukula kwa matenda angapo. Izi ndi matenda a mtima dongosolo, chiwindi, kagayidwe kachakudya matenda.

Sayenera kupatulidwa kuchokera kuzakudya - buledi wa batala, mabisiketi, zipatso za curd ndi zonunkhira, mayonesi, margarine, mafuta anyama, nyama yofiira, zopangidwa mwachangu zakudya.

Zizindikiro zingapo zitha kuwonetsa kuti atherosulinosis ili kale pafupi:

1. Kuyesedwa kumawonetsa cholesterol yayikulu yamagazi.
2. Kulemera kwa munthu ndi 20% kapena kupitirira kuposa zabwinobwino.
3. Kuthamanga kwa magazi kwakhala ponseponse.
4. Zambiri zayiwalika, palibe kumverera kwa "mutu wowonekera."
5. Zochita zolimbitsa thupi zinayamba kutopa.

Kuti mafuta a cholesterol athe kukwaniritsa zomwe amagwira bwino, muyenera kutsatira zakudya kwanthawi yayitali. Chabwinonso ndi kukhala pa icho moyo wonse. Kuphatikizidwa pakudya kwa zipatso zochulukirapo ndi masamba, supu zamasamba, kugwiritsa ntchito nsomba ndi nyama yopendekera, kukanidwa kwa maswiti ndi nyama zotsekemera - kudzakhala ndi zotsatira zabwino paumoyo. Vinyo wofiila wocheperako ndizovomerezeka - mpaka 200 g patsiku.

Kuphatikiza apo, phatikizani zakudya ndi masewera olimbitsa thupi. Kafukufuku akuwonetsa kuti moyo wokangalika, masewera olimbitsa thupi, zinthu zoyenera zimatha kuchepetsa cholesterol.