Zakudya za anti-cholesterol azimayi - menyu tsiku lililonse la sabata

Masiku ano, mwina aliyense wamvapo za chakudya chopanda cholesterol. Kusokonezeka kwamafuta kagayidwe m'thupi kumayambitsa chitukuko cha atherosulinosis - nthenda yayikulu yomwe imakhala yoopsa chifukwa cha zovuta zake. Chithandizo cha matenda a zamitsempha ndizovuta, koma nthawi zonse chimaphatikizapo kukonza moyo ndi zakudya. Zotsatira za cholesterol yayikulu magazi, ndi zakudya zomwe zingathandize: tiyeni timvetsetse.

Pang'ono pang'ono za cholesterol ndi momwe zimakhudzira thupi

Musanamvetsetse za zakudya za cholesterol, muyenera kuphunzira zambiri za chinthuchi komanso momwe zimakhudzira thupi la munthu.

Chifukwa chake cholesterol, kapena cholesterol, ndichinthu chokhala ngati mafuta chomwe, malinga ndi kuphatikiza kwa mitundu yosiyanasiyana ya biochemical, chiri m'gulu la zamchere za lipophilic (mafuta). Zinthu zonse zomwe zimapezeka m'thupi lathu ndi pafupifupi 200 g. Komanso, ambiri aiwo, 75-80%, amapangidwa ndi hepatocytes m'chiwindi cha munthu, ndipo 20% yokha imabwera ndi chakudya ngati gawo lamafuta.

Ku funso lanzeru, chifukwa chiyani thupi limapanga chinthu chomwe chitha kukhala chowopsa kwa ilo, pali yankho lomveka. Kuchuluka kwa cholesterol yofunikira, popeza organic yaying'ono imachita ntchito zotsatirazi:

• ndi gawo limodzi la michere ya ma cytoplasmic maselo onse, imapangitsa kuti ikhale yolekerera komanso yolimba (dzina lina la mafuta omwe amapezeka ndi mafuta amadzimadzi ndi nembanemba),
• imayang'anira kupendekeka kwa khoma la khungu, imalepheretsa kulowa kwa zinthu zina zapoizoni kudzera mmenemo,
• ndiye maziko a kuphatikiza kwa mahomoni a steroid ndi tiziwalo timene timatulutsa m'mimba,
• amagwira nawo ntchito yopanga bile acid, vitamini D m'chiwindi.

Koma kukweza kuchuluka kwa mafuta m'thupi kumabweretsa ngozi zina. Izi matenda zimayenderana ndi kuphwanya kagayidwe wa mafuta mu thupi ndipo amakwiya ndi:

• cholowa (banja) dyslipidemia,
• aakulu aimpso kulephera
• ochepa matenda oopsa
• hepatitis pachimake kapena matenda, chiwindi.
• kapamba, khansa ya kapamba,
• endocrine ndi kagayidwe kachakudya matenda: shuga mellitus, hypothyroidism, kukula kukula kwa timadzi,
• onenepa
• uchidakwa
• kusuta, kuphatikizapo kungokhala
• kumwa mankhwala ena: COCs, mahomoni a steroid, okodzetsa, etc.,
• mimba.

Tcherani khutu! Chiwopsezo chokhala ndi cholesterol yowonjezereka chikukula ndi ukalamba: dyslipidemia imakonda kufala kwa amuna pambuyo pa zaka 35 mpaka 40 ndipo azimayi atatha zaka 50.

Choyamba, cholesterol yapamwamba imalumikizidwa ndi matenda monga atherosulinosis. Matendawa amadziwika ndi mawonekedwe amafuta amkati pamitsempha, kutsekeka kwa lumen ya ziwiya ndi kuphwanya kwamphamvu kwamwazi kwamkati. Izi ndi zopangidwa ndi kukula kwa zinthu monga:

• matenda a mtima
• angina pectoris,
• discirculatory encephalopathy,
• zovuta zamagazi muubongo: TIA, ndi matenda apamwamba kwambiri - matenda a sitiroko,
• magazi okwanira impso,
• matenda oyenda m'mitsempha ya miyendo.

Mu pathogenesis ya atherosulinosis, gawo lofunikira silimangokhudzidwa ndi kuchuluka kwa mafuta a cholesterol, komanso ndi kachigawo kakang'ono kotani m'magazi. Mankhwala, pali:

1. Atherogenic lipoproteins - LDL, VLDL. Zazikulu, zokhala ndi cholesterol ndi triglycerides, zimakhazikika pamitsempha yamagazi ndikupanga malo a atherosranceotic.
2. Antiatherogenic lipoproteins - HDL. Kachigawo kameneka ndi kakang'ono ndipo kali ndi cholesterol yochepa. Udindo wawo ndikogwira mamolekyu "omwe atayika" ndikuwapititsa ku chiwindi kuti akapitikenso. Chifukwa chake, HDL ndi mtundu wa "burashi" wamitsempha yamagazi.

Chifukwa chake, zakudya zomwe zimakhala ndi cholesterol yayikulu ziyenera kukhala ndi cholinga chochepetsa zigawo zake za atherogenic ndikuwonjezera HDL.

Ndi cholesterol yayikulu, ndikofunikira kutsatira zakudya.

Chithandizo cha mankhwala othandizira ndi gawo lofunikira pochiza matenda amtundu wina wamatumbo. Atherosulinosis ndi zovuta za lipid metabolism zomwe zimayambitsa ndizomwe zimachitika. Tisanapange menyu wokhala ndi cholesterol yambiri, tiyeni tiyese kuona momwe kuperewera kwa zakudya kumakhudzira msinkhu wake.

Chifukwa chake, zakudya za tsiku ndi tsiku za munthu wathanzi zimakhala ndi cholesterol ya 250-300 mg. Popeza kuti mowa wambiri wamafuta umapangidwa m'chiwindi, izi ndizokwanira kupereka zosowa zathupi.

Ndipo chimachitika ndi chiyani ngati cholesterol yamagazi imakwezedwa? Monga lamulo, kuwonjezeka kwa kuchuluka kwa zinthu zachilengedwe izi kumachitika chifukwa cha kachigawo kakang'ono ka “zinthu zamkati”. Mulimonsemo, ngakhale 250-300 mg wa zinthu zomwe zimachokera kunja zimakhala zowonjezereka, ndipo zimangokulitsa nthawi ya atherosulinosis.

Chifukwa chake, zamafuta othandizira kuti muchepetse cholesterol yamagazi:

1. Zothandiza pa ntchito ya mtima.
2. Matenda a metabolism.
3. Kale mwezi woyamba zimathandiza kuchepetsa mafuta "oyipa" mthupi ndi 15-25% yoyambirira.
4. Imachepetsa kuthekera kwa mapangidwe a atherosulinotic khoma lamkati la mitsempha.
5. Zimapangitsa kuchepa kwa chiwopsezo cha zovuta zoopsa ku thanzi ndi moyo.
6. Kuchulukitsa chiyembekezo cha moyo wa anthu omwe ali ndi vuto la mafuta.

Chifukwa chake, kutsatira mfundo za mankhwalawa pazinthu zonse zochizira atherosulinosis kumathandiza kukwaniritsa zotsatira zabwino. Momwe mungachepetse cholesterol yamagazi ndi zakudya: timvetsetse.

Mfundo zachithandizo zochizira

Zakudya zomwe zili ndi cholesterol yayikulu magazi sikuti zimangoletsa kupangika kwa zolengedwa zatsopano za atheroscrotic. Kutsatira kwa nthawi yayitali mfundo zamankhwala othandizira kungathandize kuchotsa ziwiya zamafuta a cholesterol komanso ngakhale "kusungunuka" malo okhwima. Zina mwalamulo zoyenera kudya kuti muchepetse cholesterol ndi:

• choletsa / kupatula kwa zinthu zomwe zimayambitsa kuchuluka kwa lipid "zoyipa",
• kutsika kwa tsiku lililonse mafuta a cholesterol mpaka 150-200 mg,
• kuchuluka kwa thupi ndi mafuta othandiza
• kudya kwambiri fiber
• chakudya chamitundu ing'onoing'ono,
• kutsatira lamulo lakumwa.

Zomwe sizingadyedwe ndi mafuta ambiri

Kukana kudya cholesterol ndichinthu choyamba kuchita kuti muchepetse mafuta m'thupi. Ma organic omwe amapezeka mumafuta a nyama, omwe ndi gawo la nyama yamafuta, mafuta, nyama yosuta, mkaka, mazira, ndi zina. Mafuta a Trans amakhala ndi vuto lililonse pama cholesterol - imodzi mwazogulitsa zamalonda, mtundu wamafuta osasinthika omwe mamolekyulu ake amakhala -Mgwirizano.

Tcherani khutu! Kudya cholesterol ya "chakudya" mthupi ndi njira yosankha: ngakhale ndi chomera chitalitali (koma moyenera!) Chakudya, munthu amakhalabe wathanzi.

Nyama ndi offal

Nyama imatha kubweretsa zabwino komanso kuvulaza wodwala yemwe ali ndi atherosulinosis. Kuphatikiza pa mapuloteni apamwamba kwambiri, mumakhala mafuta a nyama, omwe amachepetsa kuchuluka kwa HDL "yabwino" ndikuwonjezera zigawo za atherogenic cholesterol.

Kodi ndizotheka kuphatikiza nyama mu chakudya motsutsana ndi atherosulinosis? Ndizotheka, koma si onse: mgululi amapatsidwa mafuta ambiri:

• ubongo - 800-2300 mg / 100 g,
• impso - 300-800 mg / 100 g,
• chiwindi cha nkhuku - 492 mg / 100 g,
• chiwindi cha ng'ombe - 270-400 mg / 100 g,
• chidutswa cha nkhumba - 380 mg / 100 g,
• mtima wa nkhuku - 170 mg / 100 g,
• chiwindi - 169 mg / 100 g,
• lilime la ng'ombe - 150 mg / 100 g,
• chiwindi cha nkhumba - 130 mg / 100 g,
• msuzi wosaphika - 115 mg / 100 g,
• soseji, soseji - 100 mg / 100 g,
• mafuta ng'ombe - 90 mg / 100 g.

Izi ndi bomba la cholesterol lenileni. Kugwiritsa ntchito kwawo, ngakhale pang'ono, kumabweretsa kuchuluka kwa dyslipidemia ndi kuphwanya mafuta kagayidwe. Zakudya zamafuta, mafuta ndi soseji ziyenera kusiyidwa kwathunthu ndi chakudya chochepa mu cholesterol.

Kuphatikiza pa cholesterol yomwe ilipo, zinthu zina zomwe zimapangidwira zimakhudzanso kukula kwa atherosulinosis. Chifukwa chake, mwachitsanzo, mafuta amafuta am'mafuta amakhala ndi mafuta ambiri osinthika, omwe amachititsa "zovuta" kwambiri pokhudzana ndi mapangidwe a cholesterol plaques kuposa nkhumba.

Zakudya kuti muchepetse cholesterol imalola kugwiritsa ntchito zotsatirazi:

• mafuta ochepa-mutton - 98 mg / 100 g,
• nyama ya kalulu - 90 mg / 100 g,
• nyama yamahatchi - 78 mg / 100 g,
• mwanawankhosa - 70 mg / 100 g,
• chifuwa cha nkhuku - 40-60 mg / 100 g,
• nkhuni - 40-60 mg / 100 g.

Nyama yokhala ndi mafuta ochepa, kalulu kapena nyama ya nkhuku imangotanthauza zinthu zamagulu azakudya. Amakhala ndi cholesterol yokwanira ndipo amakhala ndi mapuloteni apamwamba kwambiri. Madokotala amadziwa kuti zinthu zophika kapena zowotchera kuchokera ku gululi zimatha kudyedwa katatu pa sabata.

Chifukwa chake, zakudya zotsutsana ndi cholesterol zili ndi malamulo otsatirawa pakudya nyama ndi nkhuku:

1. Kwathunthu musankhe ng'ombe, nkhumba, zapa ndi masosewera pazakudya.
2. Mutha kudya zakudya zamafuta ochepa, kalulu, nkhuku, kapena nkaka nthawi yachakudya chochepetsa mafuta.
3. Nthawi zonse chotsani khungu ku mbalame, chifukwa imakhala ndi mafuta ambiri.
4. Pewani njira "zoyipa" zophikira - zokazinga, kusuta, mchere. Ndikofunikira kuphika, kuphika kapena kuphika.
5. Nyama yamafuta ochepa imalimbikitsidwa kuphatikizidwa muzakudya kawiri pa sabata.
6. Ndikwabwino ngati mbale yam'mbali ndi masamba abwino / opakidwa bwino (kupatula mbatata), komanso osavuta mafuta - mpunga woyera, pasitala, ndi zina zambiri.

Yodzikongoletsa Fatty Acids ndi Trans Mafuta

Zakudya zomwe zimakhala ndi mafuta ochulukirapo a asidi ndi mafuta a trans zimabweretsa chiopsezo chachikulu ku metabolism yamafuta amthupi. Kugwiritsa ntchito mopitilira muyeso sikofunikira ngakhale kwa munthu wathanzi, ndipo odwala atherosulinosis sayenera kuwachotsa pakudya kwawo kwathunthu. Izi ndi monga:

• margarine
• mafuta ophikira
• salomas
• mafuta a kanjedza (amapezeka mu chokoleti).

Mosasamala kanthu za cholesterol momwe amapangidwira, amakhutitsa thupi ndi "lipid" loyipa, amathandizira kupanga mapangidwe atherosranceotic komanso kukulira kwovuta kwa zovuta komanso zovuta zamankhwala.

Akatswiri amalangiza kuti mafuta omwe azikhala ndi mafuta azamasamba asinthe:

• maolivi
• mpendadzuwa
• nthangala za sesame
• bafuta ndi ena.

Mafuta ophikira amawerengedwa ngati zinthu zomwe zimachepetsa chiopsezo chopanga ma atherosulinotic malo, popeza alibe cholesterol pakuphatikizika kwawo, koma amakhala ndi mafuta achilengedwe a polyunsaturated mafuta.

Tcherani khutu! Mafuta ambiri omwe amakhala ndi mafuta amakwaniritsidwa panthawi yokonza mbale, motero odwala ayenera kukana mwanjira iyi kuphika.

Nsomba ndi nsomba zam'nyanja

• mackerel - 360 mg / 100 g,
• stellate sturgeon - 300 mg / 100 g,
• carp - 270 mg / 100 g,
• oysters - 170 mg / 100 g,
• shrimp - 114 mg / 100 g,
• pollock - 110 mg / 100 g,
• hering'i - 97 mg / 100 g,
• trout - 56 mg / 100 g,
• nsomba - 55 mg / 100 g,
• nyama - 50 mg / 100 g,
• cod - 30 mg / 100 g.

Ngakhale zili ndi cholesterol yokwanira, nsomba ndi nsomba zam'nyanja ndizambiri zamafuta a omega-3 osapanga mafuta. Kuphatikiza apo, lipid ya madzi abwino komanso anthu okhala m'madzi amaimiridwa makamaka ndi lipoprotein "zabwino" zapamwamba. Chifukwa chake, kugwiritsa ntchito nsomba mokhazikika, kuwiritsa kapena kuwotcha kungathandize kuchepetsa mawonetseredwe a atherosulinosis ndikuwonetsetsa kupewa mapangidwe a cholesterol plaques.

Zinthu Zamkaka ndi Mkaka

• Gouda tchizi, 45% mafuta. - 114 mg / 100 g,
• Kirimu tchizi, 60% mafuta. - 100 mg / 100 g,
• wowawasa zonona, 30% mafuta. - 90-100 mg / 100 g,
• kirimu, 30% mafuta. - 80 mg / 100 g,
• mafuta kanyumba tchizi - 40 mg / 100 g,
• mkaka wa mbuzi 30 mg / 100 g,
• mkaka, 1% - 3,2 mg / 100 g,
• kefir, 1% - 3,2 mg / 100 g,
• tchizi yopanda mafuta kanyumba - 1 mg / 100 g.

Chifukwa chake, tikulimbikitsidwa kuti odwala atherosulinosis asachotse tchizi okalamba, kirimu wowawasa, zonona pazakudya. Koma mkaka 1%, kefir kapena kanyumba kakang'ono kwambiri wonunkhira umapatsa thupi protein yokwanira ndi calcium yokhala ndi cholesterol yotsika.

Mazira ndichinthu chotsutsana kwa odwala omwe ali ndi atorosulinosis. Puloteni yoyenera komanso yazakudya imakhala pafupi ndi yolk, yomwe imakhala ndi cholesterol yambiri:

• mazira a nkhuku - 570 mg / 100 g,
• mazira zinziri - 600 mg / 100 g.

Ndi mowa wambiri woterewu, zitha kuwoneka kuti zinthu izi ziyenera kutsimikiziridwa motsutsana mu atherosclerosis. Koma izi siziri choncho: chowonadi ndi chakuti yolk imakhala ndi lipoprotein "zabwino", komanso zachilengedwe zopangidwa ndi lecithin. Zimathandizira kusintha kagayidwe ka lipid komanso kumachotsa cholesterol yambiri mthupi. Chifukwa chake, amalola kugwiritsa ntchito mazira, koma osati kawiri kawiri pa sabata.

Zakudya zamafuta osavuta

Chosangalatsa ndichakuti kudya zakudya zamafuta ochulukirapo nthawi zina kungachititse kuti magazi a magazi achuluke. Njira yovuta ya biochemical iyi ndi njira zosiyanasiyana zomwe zimasokoneza ma polysaccharides ku glucose wawo, kenako triglycerides ndi adipose minofu.

Chifukwa chake, munthawi ya achire, odwala amalangizidwa kuti achepetse kumwa:

• mbatata
• pasitala
• mpunga woyera
• maswiti, ma cookie, confectionery ena.

Ndikwabwino kuzisintha ndi chakudya chamagulu owopsa (chimanga chambiri, mpunga wamahawuni), pomwe chimapukusidwa, ndimatulutsa magawo a shuga. M'tsogolomu, imagwiritsidwa ntchito pazosowa za thupi, osasandulika mafuta. Bhonasi yosangalatsa yophatikizira zinthu zotere m'zakudya imakhala nthawi yayitali.

Masamba ndi zipatso

Masamba ndi zipatso zatsopano zomwe ndizomwe zimayenera kukhala maziko azakudya. Masana, odwala atherosulinosis amalimbikitsidwa kudya zipatso zosachepera 2-3 ndi mitundu iwiri ya ndiwo zamasamba. Zakudya za mmera zimakhala ndi fiber zambiri, zomwe zimatsuka matumbo a poizoni, zimabwezeretsa chimbudzi ndikuthandizira kuti muchepetse kunenepa.

Otsutsa kwambiri atherogenic ndi:

• adyo - chifukwa chabwino, 1 kansalu ya adyo amayenera kudya kwa miyezi 3-6,
• tsabola wa belu - mtsogoleri wazomwe zili ndi vitamini C, yemwe ndi antioxidant wamphamvu,
• kaloti ndi gwero la Vitamini A,
• Kiwi ndi chinanazi - zipatso zomwe zimathandizira kuti kagayidwe kachakudya kagayidwe komanso kuchepa thupi.

Tcherani khutu! Zakudya zapadera zamagulu, mwachitsanzo, oat kapena rye chinangwa, zimatha kugwiritsanso ntchito ngati gwero la fiber mu chakudya.

Kugwirizana ndi boma lakumwa ndi gawo lofunikira pakudziwitsa matenda a metabolism komanso kuwonda. Wothandizira wamkulu pankhaniyi ndi madzi akumwa oyera. Zakudya zokhala ndi cholesterol yayikulu mwa akazi zimaphatikizapo kugwiritsa ntchito malita 1.5 mpaka 2,5 a madzi (kutengera kutalika ndi kulemera). Mwa amuna, chiwerengerochi chimatha kufikira 3-3,5 l / tsiku.

Komanso, ndi atherosclerosis ndikofunika kumwa:

• msuzi wa rosehip,
• odzola opaka kunyumba, osawerengeka,
• tiyi wobiriwira.

Pansi pa chiletso pali khofi ndi mowa wamtundu uliwonse. Zakumwa zonunkhira zomwe zili ndi mafuta zimakhala ndi Cafestol, zomwe zimatha kusokoneza moyenera cholesterol m'thupi, ndikukulitsa. Mowa umadzetsa kukula kwa zovuta zama metabolic ndi kuwonongeka kwa kuyandikira kwa mitsempha yamagazi. Zonsezi ndizofunikira kwambiri pakukula kwa atherosulinosis.

Chakudya chopanda mafuta a cholesterol: mndandanda wa masiku 7

Chakudya cham'mawa ndichimodzi mwazakudya zofunika kwambiri. Ndiye amene amapereka mphamvu kwa theka lathunthu la tsiku ndikuthandizira kudzuka. Ngakhale odwala omwe ali ndi atherosulinosis, chakudya cham'mawa chimayenera kukhala chokwanira komanso kuphatikiza phala / mazira / kanyumba tchizi (mwakufuna), komanso zipatso kapena ndiwo zamasamba zatsopano.

Mukamalemba mndandanda wazakudya za nkhomaliro, tsatirani lamulo ili:

• ½ kuchuluka kwa chakudya kuyenera kukhala masamba atsopano kapena ophika,
• - kuchuluka kwa chakudya ndi zovuta ma carbo - chimanga, mpunga wa bulauni,
• chotsalira ⅓ ndi nyama, nkhuku, nsomba kapena mapuloteni a masamba.

Mukakonza chakudya chamadzulo, zigawozi zimasungidwa, kupatula kuti gawo lonse la mbale yam'mbali imadzaza ndi saladi yamasamba. Kudya zakudya zamankhwala usiku, ngakhale zovuta, sizikulimbikitsidwa.

Ngati mukuvutikira kusankha mbale, kulumikizana ndi omwe amakuthandizani pazaumoyo. Adzatha kuyankha mafunso anu ndipo amalimbikitsa njira yoyenera yodwala. Mndandanda wazitsanzo za sabata, womwe uli woyenera kwa iwo omwe akufuna kuchepetsa magazi m'thupi ndi kuphatikiza kagayidwe, waperekedwa patebulo pansipa.

Ngakhale mumachepetsa kwambiri mafuta a kolesterol, menyu wosiyanasiyana wosiyanasiyana sangakupatseni mavitamini ndi michere yambiri, tichotsereni kulemera kokwanira, koma musakhale ndi njala.

Kuti zotsatira kuchokera ku zakudya zamankhwala zidziwike, ndikofunikira kutsatira zakudya zotere kwa nthawi yayitali - miyezi itatu kapena kupitilira.

Matenda a shuga

Atherosclerosis ndi matenda ashuga ndi njira ziwiri zofunika kwambiri zomwe nthawi zambiri zimayenderana. Komanso, ndi uti wa iwo amene amafunikira chithandizo. Kuphatikiza pa kuchepetsa mafuta a nyama, chakudya chamafuta ambiri ndi shuga chimaphatikizaponso:

• calorie choletsa: patsiku, wodwalayo ayenera kudya 1900-2400 kcal,
• Mulingo wazakudya: kuchuluka kwa mapuloteni, mafuta ndi chakudya kuyenera kukhala pafupifupi 90-100 g, 80-85 g ndi 300-350 g patsiku, motero
• kusiyanitsidwa kwathunthu ndi shuga ndi maswiti onse kuchokera pachakudyacho: ngati kuli kotheka, amasinthidwa ndi sorbitol kapena xylitol (ogwiritsira ntchito zotsekemera kwambiri).

Odwala onse amalimbikitsidwa kudya masamba ndi zipatso zambiri, fiber. Malonda omwe analimbikitsidwa a atherosulinosis ndi matenda a shuga ndi monga:

• tchizi chamafuta ochepa
• nsomba
• nyama yoponda (bere la nkhuku, nkhuku),
• mkate / s.

Matenda a cholecystitis komanso matenda a chiwindi

Ndi munthawi yomweyo chitukuko cha atherosulinosis ndi matenda ashuga mwa anthu, matenda azaumoyo azakhazikika pazotsatira izi:

1. Chakudya cha tsiku lililonse nthawi yomweyo.
2. Zakudya zowonongera pakati pa chakudya chachikulu, zomwe zingathandize kuti m'mimba mugwire bwino ntchito komanso kupewa kusokonekera kwa bile
3. Ndikofunikira kuti pakhale zamagetsi pakati pa zakudya zomanga thupi ndi zomanga thupi.
4. Osamadya ozizira kapena chakudya chotentha kwambiri.
5. Sinthani msuzi wa nyama kapena msuzi wa nsomba ndi msuzi wopepuka wamasamba.
6. Sankhani kabichi, nyemba, mphesa kuchokera ku chakudya.

Kodi chiwopsezo cha cholesterol chachikulu ndi chotani kwa akazi?

Ma mamolekyulu a cholesterol amagawidwa kukhala cholesterol yabwino - mamolekyulu amayendetsa mafuta ochulukirapo amabwerera m'maselo a chiwindi kuti agwiritsenso ntchito, ndi cholesterol yoyipa, yomwe imatha kukhazikika pamatumbo amkati a m'mitsempha yamagazi.

Pakapita kanthawi, mawanga a cholesterol amaphatikizidwa ndikuphatikizidwa ndi ion ya calcium, amapanga cholembera cha atherosselotic, chomwe chimatseka kuwala kwachiwiri, kusokoneza kayendedwe koyenera motsatira mizere yamagazi.

Magazi osayenda bwino nthawi zambiri amachititsa kuti magazi a m'magazi awonongeke komanso ziwalo zomwe zimapereka ndi zakudya komanso mpweya wabwino.

Kuperewera kwa zakudya m'thupi kumapangitsa kuti khungu lizipezeka mosavuta, komanso matenda opha ziwalo, omwe nthawi zambiri amatha kufa msanga.

Kuperewera kwa zakudya m'thupi kumakhumudwitsa kukhazikika kwa myocardial infarction

Popewa thupi ku zovuta zowopsa, ndikofunikira kusinthitsa cholesterol index nthawi zonse ndi chakudya, kuti mupewe kuwonjezeka kuposa zomwe zimachitika.

Zizindikiro za Cholesterol - chizenera kwa akazi:

Mwa akazi, kuchuluka kwa mafuta m'thupi kumakhala kokhazikika mpaka isanayambike kusintha kwa kusintha kwa thupi komanso kuyamba kwa kusintha kwa msambo.

Pambuyo pa kusintha kwa kubereka, cholesterol imakwezedwa m'mwazi ndipo nthawi zambiri kuwonjezereka kwa cholesterol kameneka kumakwiya ndi mamolekyu otsika kwambiri a lipid.

Pambuyo pa kusamba, cholesterol imakwezedwa m'magazi ku nkhani zake ↑

Mfundo za chakudya chamafuta

Mfundo za zakudya za cholesterol kwa akazi ndikuchepetsa kugwiritsa ntchito zakudya zomwe zimakhala ndi cholesterol, ndipo ngati kuli kotheka, chotsani zonse zanyama pazosankhazo.

Chakudya chokhwima choterechi chimagwiritsidwa ntchito, nthawi yayitali, pamene kuchuluka kwa cholesterol kuli kambiri komanso m'nthawi yochepa.

Ndizoletsedwa kupatula kwathunthu nyama zogulitsa, chifukwa ndizogulitsa mapuloteni achilengedwe omwe amapezeka mu ma cell apamwamba a cellopensote lipoproteins (lipids yabwino).

Palinso malamulo ogwiritsira ntchito zakudya zamafuta a cholesterol kwa akazi:

• Nyama yokhala ndi mafuta ochepa siyenera kudyanso kuposa 100.0 magalamu patsiku,
• Pewani kuphika pachakudya pang'onopang'ono poto ndi mafuta,
• Ikani njira yophikira - kuwira m'madzi, kuwira, gwiritsani ntchito kuphika mu uvuni,
• Tsiku lililonse, lowetsani kuchuluka kwa masamba, zitsamba ndi zipatso muzakudya. 60.0% yazakudya za tsiku ndi tsiku ziyenera kukhala ndi masamba atsopano, komanso zipatso,
• Yambitsani kugwiritsa ntchito mbewu monga chimanga ndi nyemba muzakudya za tsiku ndi tsiku,
• Zithandiza kuchepetsa cholesterol mwa azimayi pazakudya, pectin. Kuchuluka kwake kumapezeka mumasamba ndi zipatso zotere - maapulo atsopano ndi ophika, ma squme a nutmeg ndi kaloti, komanso mavwende ndi zipatso za zipatso.
• Zakudya zopatsa thanzi panthawi yazakudya kwa akazi siziyenera kuchepera 6 pa tsiku,
• Gwiritsani ntchito nsomba zam'madzi katatu pa tsiku, zomwe zitha kuphika, kuwiritsa, kuphika ndi masamba.

Zomwe mungadye ndi cholesterol yambiri

Zakudya zochepetsera cholesterol m'mwazi wa akazi siziyenera kupatula kugwiritsa ntchito mafuta, chifukwa kuchepa kwamafuta kumakhudza khungu la mkaziyo komanso tsitsi lakelo ndi mawonekedwe a msomali.

Mafuta amafunikira thupi lachikazi, koma zokhazo zoyambira, zomwe zili ndi Omega-3s.

Ndikofunika kugwiritsa ntchito mafuta a masamba mu mawonekedwe awo osaphika, amasunga kuchuluka pazinthu zomwe zimathandizira kuchepetsa lipids m'magazi.

Chifukwa chake, mafuta amatha kuwonjezeredwa ku saladi ndi mbewu zophika kuchokera ku mbewu zamphesa.

Osachepera katatu pa sabata ndi chakudya, pezani nsomba mumenyu, omwe amakhalanso ndi Omega-3s. Ndikulimbikitsidwa kuti muwonjezere kuchuluka kwa mankhwala a Omega-3, mafuta a nsomba, omwe amagulitsidwa m'masitolo ogulitsa.

Amayi amafunika kudya mtedza tsiku lililonse, womwe uli ndi mafuta ochulukirapo a monounsaturated. Zakudyazo ziyenera kukhala ndi mitundu yamtunduwu ya mtedza - walnuts, mtedza wa paini, ma almond. Mafuta ochulukirapo ophatikizidwa mu flaxseed.

Mukamadya, muzingodya mafuta amkaka ochepa otsika kwambiri ndipo pewani mkate woyera kwambiri.

Amaloledwa kudya ndiwo zamasamba panthawi ya chakudya mopanda malire, komanso ndikofunikira kuti ayambe tsiku la mkazi yemwe ali ndi oatmeal.

Ndikwabwino kuti amayi asinthe khofi ndi tiyi wobiriwira ndi azitsamba, komanso kumwa madzi amchere osakhala ndi kaboni dayokisi mkati mwake.

Madzi amchere ayenera kuti aledzeretse popanda mpweya wa kaboni. ku nkhani zake ↑

Ndi zakudya ziti zopatula mu chakudya kuchokera ku cholesterol?

Pewani zakudya mukamadya, zakudya zomwe zimatha kuwonjezera cholesterol index.

Kuchulukitsa kwakukulu kwa lipids yamagazi kumadalira njira yakukonzera - ndizowopsa kuphika chakudya poyenga mafuta. Zakudya izi sizimangodzaza thupi ndi cholesterol yoyipa, komanso ma carcinojeni omwe amapezeka muzakudya panthawi yokoka.

Pewani kugwiritsa ntchito misuzi yokonzedwa yopangidwa kale, soseji yokonzekera mafakitale, kusuta zakudya zamkati ndi nsomba zosuta komanso mchere momwe mungathere.

Pewani shuga ndi mafuta otsekemera kuchokera ku menyu - makeke, makeke, makeke ndi makeke amphikidwe.

Chepetsani kudya zamafuta - mbatata, pasitala.

Osamadya nsomba zam'chitini ndi nyama, komanso musamadye nyama yamitundu yamafuta - nkhumba, nyama ya mwanawankhosa, nyama ya atsekwe ndi abakha, komanso ng'ombe yamphongo.

Sizoletsedwa kugwiritsa ntchito zinthu zamkaka zomwe zimakhala ndi mafuta okwera kwambiri kuposa 2.50%.

Osamadya zakudya zosavuta kapena kudya zakudya zopatsa kudya

Zakudya izi ndizodzazidwa ndimafuta a trans.

Zolemba muzakudya kuti muchepetse cholesterol ya azimayi

Zakudya za akazi pambuyo pa zaka 50 zatha kusiyana pakudya. Osamadya pambuyo pa 7 pm komanso kuti nthawi yodyera musanayambe kugona isakhale yochepera maola atatu. Mkazi sayenera kugona pasanathe maola 22 kuti agone mokwanira maola 7-8.

Zakudya za amayi omwe ali mgulu la zaka 50 ziyenera kutsagana ndi katundu wokwanira mthupi ndi zochitika.

Pakati pa chakudya, pakudya, mumatha kumwa zakumwa zamasamba, komanso mankhwala othandizira azitsamba, omwe amasintha thanzi lanu ndi cholozera cha mafuta m'thupi komanso amathandizira kuchepetsa.

Akazi sayenera kuyiwala za kuchuluka kwa madzi mthupi panthawi yakudya. Ndi index yowonjezera ya cholesterol pakutha kwake ndi zakudya, mayi ayenera kumwa mpaka mamililita 2000 amadzi oyeretsedwa, omwe amachititsa njira zonse za metabolic mthupi.

Ngati mayi ali ndi vuto la impso komanso kuthamanga kwa magazi, ndiye kuti kuchuluka kwa madzi omwe amamwetsa patsiku kuyenera kutsitsidwa ndi ma 1,500 milliliters.

Mndandanda wazinthu zomwe zimakweza ndikuchepetsa cholesterol index mwa akazi

Zosankha zoyenera tsiku lililonse la sabata

Ngati mumatsatira tebulo la zakudya zomwe zimaloledwa muzakudya ndikuletsedwa kudya, mutha kupanga mndandanda wa sabata iliyonse, kapena mutha kugwiritsa ntchito maphikidwe opangidwa ndi akatswiri azakudya sabata imodzi:

Lolemba:

Zakudya zazing'ono ndizophatikiza ndi mkate wa rye osati yogati yamafuta.

Lachiwiri:

Zakudya zazing'ono zimakhala ndi maapozi ophika ndi yogurt yamafuta ochepa.

Lachitatu:

Zakudya zazimayi kwa azimayi pachakudya - mtedza, komanso osati mafuta a kanyumba tchizi ndi zipatso.

Lachinayi:

Pazakudya, mkazi amatha kugwiritsa ntchito - buledi, kapena mpunga ndi yogati sizonenepa.

Lachisanu:

Mkazi akhoza kukhala ndi zokhwasula-khwasula ndi mtedza ndi kusakaniza zipatso.

Loweruka:

Zakudya zopanda pake - cheesecakes zotentha, buledi wa rye ndi kefir wopanda mafuta.

Lamlungu:

Pakudya pang'onopang'ono mumatha kudya zipatso zatsopano komanso mafuta ochepa a kefir.

Pomaliza

Kwa mkazi, zakudya sizongokhala zochepa chabe, komanso zaumoyo.

Makamaka chidwi ayenera kuperekedwa kwa zakudya mu nyengo nyengo, pamene cholesterol index wokwezeka amayamba kusokoneza magazi mu thupi ndikulimbikitsa kukula kwa matenda a mtima ndi magazi.

Matenda a kapamba

Pancreatitis ndi njira ina yodziwika bwino ya m'mimba. Ndi kuwonongeka kofananako kwa kapamba ndi atherosulinosis, njira yothandizira odwala imakhalanso yaying'ono:

• njala m'masiku a ululu waukulu ndikofunikira kubwezeretsa kapamba.
• kukanidwa kwa zinthu zomwe zimachepetsa pH ya madzi am'mimba ndikuwonjezera kupanga kwa ma enzyme - broths olemera, mafuta ophika, mbale zosuta, maswiti,
• kukana kusenga mbale: zinthu zonse zimayendetsedwa kapena kuwiritsa.
• Kuchepetsa kudya zamafuta m'thupi: mafuta a masamba amawonjezeredwa ku mbale yokonzedwa kale.

Monga atherosclerosis, maziko a zakudya za odwala omwe ali ndi kapamba ndi chimanga, masamba ndi zipatso. Ngati ndi kotheka, dontho la mafuta a masamba limawonjezeredwa mwachindunji mbale ndi mbale.

Pamwambapa, tinayesa kupeza momwe tingachepetse mafuta m'thupi pogwiritsa ntchito zakudya. Kuphatikiza pa kukonza zakudya ndi moyo, mankhwalawa atherosulinosis amaphatikiza kugwiritsa ntchito njira zosiyanasiyana - kumwa lipid-kutsitsa, kukulitsa zochitika zolimbitsa thupi, malinga ndi zikuwonetsa - kuchititsa kubwezeretsa kwa magazi m'mitsempha. Kutsatira malingaliro onse a dotolo kungathandize kukwaniritsa kukhazikika kwazomwe zachitika ndikuchepetsa kuchuluka kwa cholesterol m'magazi, komanso kuchepetsa ngozi.