Ndi zakudya ziti zomwe zimakhala ndi cholesterol komanso komwe zimakhala zambiri

Cholesterol ndi chinthu chamafuta chomwe chimakhala mafuta osungunuka. Pafupifupi 80% ya cholesterol imapangidwa mu chiwindi, zina zonse zimadziwitsidwa ku chakudya. Ili ndi mankhwala azinyama. Thupi limagwiritsidwa ntchito ngati chida chomangira makoma amitsempha yamagazi ndi ma membala am'magazi, kuphatikiza apo, limaphatikizidwa ndi kapangidwe ka mavitamini ndi mafuta acids, ma steroid ndi mahomoni ogonana.

Zakudya za anticholesterol ziyenera kuwonekera pambuyo pa masabata a 5-6. Munthawi imeneyi, yesani kusankha zakudya kuti zakudya zonse zisayambitse oposa 300 mg a cholesterol patsiku. Mackerel, hering, nsomba, sage, tuna, nsomba, ma trout ndi halibut zili ndi mafuta ambiri a omega-3 acid, omwe amawonetsa anti-atherogenic zotsatira. Ma asidi awa amachepetsa kukondana kwa magazi, potero amateteza magazi kuzipanga magazi. Amatetezanso pang'ono pokhazikitsa mapanga amitsempha yamagazi.

Kuvulaza kwa cholesterol yayikulu

Katundu wamkulu yemwe cholesterol amadziwika kwambiri ndi kutengapo gawo pakupanga malo a atherosrance. Madokotala ambiri amakhulupirira kuti ndiye amachititsa kuti anthu masauzande ambiri padziko lapansi aphedwe. Koma kodi zili choncho?

Iwo likukwaniritsidwa kuti magwero a chiyambi cha atherosulinosis samamvetsetsa bwino. Pali mitundu ingapo yodzikundikira zolembera pamatengera, ndipo si onse a iwo omwe ali ndi cholesterol yomwe ili ndi gawo lalikulu. Mwachitsanzo, pali chikhulupiriro chofala chakuti zomwe zimayambitsa matendawa sizowonjezera mafuta a cholesterol, koma kusalingalira bwino mu LDL ndi HDL lipoproteins, kapena lipid metabolism.

Zochita zoyipa

Tiyi yobiriwira, vinyo wofiira, tambala - imakhala ndi ma polyphenols. Mtedza, mtedza, ma almond - pang'ono, chifukwa ndi apamwamba. Mafuta, mafuta anyama, nyama yankhumba, mafuta, nyama yamafuta, nyama yozizira komanso offal. Tchizi chachikasu ndi chashi, kirimu, batala, margarine wolimba. Mitundu yamafuta ndi makeke, maswiti, chokoleti.

Ngakhale izi, kudalira kwa cholesterol yowonjezereka komanso chiopsezo chokhala ndi mtima wa mtima kwatsimikiziridwa. Chifukwa chake, ndikofunikira kuti muwunikire kuchuluka kwa lipids ndikuyesetsa kuti musagwiritse ntchito zinthu zomwe zimapangitsa kuti mafuta a cholesterol akhale ambiri. Kuphatikiza pazogulitsa, pali zinthu zina zomwe zimapangitsa kuti ziwonjezeke:

• zolimbitsa thupi
• zizolowezi zoipa, makamaka kusuta,
• kumwa madzi pang'ono,
• onenepa kwambiri
• kukhalapo kwa matenda ena: kuphwanya kapangidwe ka mahomoni a chithokomiro, uchidakwa, shuga ndi zina.

Momwe mungachepetse cholesterol? Malamulo oyambira ndi chakudya chopanda cholesterol, moyo wathanzi, masewera olimbitsa thupi, kuchepa thupi kwambiri, kusiya kusuta. Ndibwino kudziwa zakudya zomwe zimakhala ndi cholesterol yambiri, komanso momwe mulibe.

Maphala amalimbikitsidwa kuti apangitse tirigu wathunthu, yemwe ali ndi fiber yambiri, mavitamini a B ndi michere yambiri. Zosankha zabwino kwambiri ndi monga chimanga, oatmeal, mpunga wa bulauni, pasitala wozizira, mkate wachipembedzo.

Masamba ndi zipatso ziyenera kutsatana ndi chakudya chilichonse, koma ndibwino kudya m'mawa. Ndikwabwino kusankha nyengo ndi zatsopano. Impulses ndi gwero lamapuloteni amtengo wapatali omwe amasintha nyama pang'ono. Soda ndi mchere wambiri, koma bioavailability ndi malire ndi fiber ndi phytate zomwe zimakhala m'mbewu. Gululi limaphatikizanso mtedza, womwe ndi mtundu wapadera wazipatso, wokhala ndi mafuta ambiri, makamaka mafuta amafuta a polygraturated ndi polyunsaturated.

Wambiri mafuta m'thupi

Kodi ndi zinthu ziti zomwe zimapezeka kwambiri? Mndandanda wa mafuta m'thupi:

Mtedza ulinso ndi mapuloteni ambiri omwe amatha kupukusa - pafupifupi 20%. Kwa nthawi yayitali, yakhala nkhani yotsutsana. Mapuloteni amkaka ali ndi ma amino acid onse ofunikira. Mu mafuta amkaka, pali conjugated linoleic acid, yomwe imakhudzidwa ndimayendedwe omwe amaphatikizidwa ndi mafuta acid, omwe amafotokozedwa ndi zomwe zimapangitsa kuti munthu azichepetsa thupi. Magnesium, potaziyamu ndi calcium zimapatsa mkaka zotsatira zamchere, zomwe zimakhala ndi zotsatira zopatsa thanzi.

Kuphatikiza apo, zinthu zopaka mkaka monga kefir, buttermilk, tchizi chokoleti, yogati ndizosavuta kugaya kuposa mkaka, ndipo zimakhala ndi mabakiteriya achilengedwe omwe amasintha microflora yam'mimba. Sankhani zinthu zamkaka ndi mafuta apakatikati ndi otsika, omwe amachepetsa ma calorie kwambiri, mukamadzaza Nyama, nsomba, mazira ndi zinthu zawo ndi zinthu zomanga thupi kwambiri zomwe zimapangitsa mavitamini a B ndi mchere. Kuphatikizika kwa amino acid m'gululi la mapuloteni ndizabwino.

Chiuno cha nkhumba

Nyama ya ng'ombe (chiwindi, impso, mtima)

Nkhumba zofunikira (chiwindi, impso, mtima)

Samalani ndi mafuta omwe ali ndi nyama, chifukwa amasiyana. Ndikwabwino kuchepetsa kudya nkhumba, bakha kapena nyama y tsekwe, komanso masoseji amafuta. Ndizachidziwikire kuti ndi bwino kuphika nyama ya masangweji anu, njira yophika m'malo mogula mabala ozizira, omwe nthawi zambiri amakhala ndi zambiri kuposa nyama.

Mazira ndi gwero la mapuloteni osakanikirana bwino. Ma yolks ali ndi cholesterol, yomwe siothandiza kwambiri, komanso ali ndi lecithin, yomwe monga emulsifier imalimbikitsa kuyamwa kwa mafuta, komanso imateteza thupi kuti lisamayike mafuta m'thupi. Simufunikanso kuchepetsa kuchepa kwa dzira lanu ku timitengo tiwiri pa sabata. Mutha kuwonjezera kuchuluka mpaka 4 - Kuti muchepetse kudya kwa yolk, mapuloteni okha ndi omwe angagwiritsidwe ntchito kuphika. Uwu ndiye mkangano wofunikira kwa anthu omwe ali ndi cholesterol yayikulu.

Zakudya za cholesterol zapamwamba.

Cholesterol (mg) pa 100 g ya mankhwala

Nsomba zimakhala ndi michere yambiri mwakuti imatha kumatchedwa potion yathanzi ndi unyamata. Nsomba zofiirira zimatha kukhala ndi mapuloteni ambiri, ndipo zimagwira bwino ntchito pazakudya. Muyenera kudya nsomba katatu pa sabata ndikumawona nsomba zosuta, zomwe zimakhala ndi mchere wambiri. Mafuta amagawidwa m'mafuta azomera komanso nyama. Mafuta achinyama amakhala ndi mafuta ochulukirapo komanso mafuta am'mafuta ambiri, omwe amamwa omwe ayenera kukhala ochepa. Mafutawo amakhala ndi mafuta osavuta kugaya ndipo amachokera ku retinol, ngakhale lilinso ndi cholesterol komanso acid yokhala ndi mafuta.

Sardines mu mafuta

Nsomba yamafuta apakati (mpaka 12% mafuta)

Mafuta ophikira, pamodzi ndi nsomba, ndi gwero labwino lamafuta achilengedwe osaphatikizika. Mafuta abwino kwambiri, okhala ndi mafuta ochulukirapo a monounsaturated, ndi mafuta a canola ndi mafuta a azitona. Mafuta ophika masamba, mosiyana ndi mafuta a nyama, alibe mafuta m'thupi. Zakudya ziyenera kukhazikitsidwa ndi mafuta a masamba, koma zimadyedwa pamiyeso yoyenera, chifukwa ndizakudya zopatsa mphamvu zambiri.

Mukatha kuwerengalemba pamwambapa ndi ufulu wambiri, muyenera kuyamba kupanga menyu. Mwina lingaliro langa lidzalimbikitsa ndikuyamba kusintha zizolowezi zamafuta? Pankhani yazakudya zokhazokha, muyenera kudziwa kuchuluka kwa zakudya zomwe mumadya kuti mupatse thupi mapuloteni ambiri, chakudya, mafuta, michere ndi mavitamini. Zakudya zoyenera sizimafunikira zowonjezera. Porridge ndi zipatso zatsopano ndi kefir.

Nsomba yamafuta ochepa (tuna, nsomba, pike, carcian, pike perch, whiting whit, smelt)

Nsomba yamafuta (halibut, carp, capelin, nsomba za pinki, nsomba, mackerel, herring, sturgeon, herring, sprat)

Zilowani supuni 4 za oatmeal usiku umodzi. Onjezerani kapu ya kefir ndikusakaniza. Sambani masamba a kabichi ndikukhomera phesi. Dulani 4 cloves wa adyo ndi 4 youma tomato ndi mwachangu mu poto pa supuni yotentha. Kenako yikani kabichi, kuwaza ndi madzi pang'ono, chivundikiro ndi pafupifupi 3 - 5 mphindi. Malizani kuwonjezera ma lentilo ndikusakaniza. Konzani dzira yokazinga ndikuyiyika pa kabichi.

Tinsomba tokhala ndi grits ndi masamba okazinga. Onjezani nsomba za m'masiku 10 apitawa. Ikani saladi pang'ono, supuni 4 za phala, masamba ndi nsomba pambale. Dulani anyezi ndikuyika supuni yotentha ya batala wonamveka bwino mumphika, momwe mungaphikitsire msuzi. Mukamamwetsa mkamwa, onjezani magawo a parsley, ochepa nandolo, osyoka broccoli. Thirani madzi okwanira kuphimba masamba. Tengani maluwa angapo a broccoli kuti mukule, sakanizani chilichonse.

Ng'ombe ndi ng'ombe

Cholesterol mu mkaka, mkaka.

Cholesterol (mg) pa 100 g ya mankhwala

Kuphatikiza pa zidule zinayi izi, mutha kudya zodyera ziwiri monga apulo, zovala za humus, kapena batala la pean kapena nandolo ndi zipatso. Chiweruzo chomwe chili pagome la Chipolishi chikuwonetsa kuti chidziwitso cha akatswiri, anthu omwe amadziwa zambiri zokhudzana ndi chakudya, nthawi zambiri amalandila malingaliro a anthu ndipo, chifukwa chake, anthu amangokhala m'miyala.

Amakhulupilira kuti chikhulupiliro chakuti cholesterol ndi mdani wathu woipitsitsa ndiye chinyengo chachikulu, ndipo mutha kudya mazira ochuluka, chifukwa alibe vuto. Zambiri zofanana ndi zomwe zili ndizomwe zimapezekanso pa intaneti. Mutha kukumana ndi akatswiri omwe ali ndi lingaliro losiyana pa vuto lomwelo. Izi zimapanga kusatsimikizika ndi kusakhulupirika kwa malo azachipatala, chifukwa anthu akuyembekeza konkriti, kuyang'anira zofanana. Tiyenera kukumbukira kuti chaka chilichonse magulu asayansi kapena magulu ogwira ntchito ochokera m'magawo osiyanasiyana amafalitsa mazana pazomwe amalimbikitsa pazofanana, zomwe nthawi zambiri zimasemphana.

Tchizi tchizi (2-18% mafuta)

Mkaka wa mbuzi wopanda mkaka

Wowawasa kirimu 30% mafuta

Wowawasa kirimu 10% mafuta

Ichi ndichifukwa chake ndikofunikira kugwiritsa ntchito nzeru komanso kukhazikitsa chidziwitso chanu kuzitsogozo zodalirika komanso zovomerezeka. Ena amafunsa ngati ndikuganiza kuti malingaliro a mabungwe akuluakulu azakudya padziko lapansi alidi olondola komanso kuti palibe chidwi chachikulu pambuyo pawo. Osati dala molakwika pagulu mwa kulola kutsatsa makampani opanga mankhwala? Kodi kupita patsogolo kwa zamankhwala kudzasinthidwa mwadala kuteteza kukula kwa njira zachilengedwe zamankhwala osagwiritsa ntchito mankhwala opangira mankhwala omwe amathandizirana kumbali imodzi, kenako, ndikugwa?

Mkaka wa Cow 6%

Cholesterol mu tchizi.

Aliyense ali ndi malingaliro ake pankhaniyi. Ndimakumbukira, komabe, kuti tidakumana ndi zikhalidwe zambiri zatsopano zamankhwala, kuphatikiza prof. Stanislav Crowd, yemwe amayenera kukhala mankhwala othana ndi khansa, pomwe Poland inali pafupifupi wamisala. Izi zitha kuchitika ngati tikuyesera kuti tidziwe zoona zenizeni komanso zomwe zili zabodza. Nthawi ndi zotsatira zimawonetsa yemwe anali wolondola. Masiku ano, ndi asayansi ochepa okha omwe amagwira ntchito pamikangano, motero pamafunika kuleza mtima. A John Schorffenberg adafunsa, mafuta odzaza, omwe tikuyenera kuyankha: Anthu akukanganabe pankhaniyi, ofufuzawo nawonso Koma World Health Organisation, American Heart Association, monga European European, ikuvomereza kuti tipewe mafuta awa komanso osapitilira 7 peresenti mukudya kwathu.

Nthawi zambiri, kuchuluka kwa cholesterol muzakudya kumadalira mafuta awo. Komabe, ngakhale ali ndi mafuta azomera, alibe mafuta m'thupi.Mafuta obzala ali ndi analogue ya sitosterol m'malo mwake. Imagwira thupi mosiyana: m'malo momasokoneza metabolidi ya lipid, imasintha.

Mthupi sikuti ndimangodya chabe ndi zakudya, poizoni, ma free radicals, mafuta a trans amapatsanso izi.

Onse zopatsa mphamvu. Mwamwayi, tili ndi ufulu wosankha tokha zomwe timadya, momwe timakhalira - aliyense ali ndi ufulu wakusankha komanso kusankha zomwe iye akuwona kuti ndizoyenera, akhoza kukhulupilira yemwe akufuna komanso zomwe akufuna. Iliyonse ili ndi njira yakeyesero yoyeserera. Association for the Promotion of a Healthy L Lifeyle, yomwe idakhazikika pamalingaliro a ntchito yake mdziko lapansi, imazindikira mabungwe omwe akukhudzidwa ndi zakudya za anthu, ndikuzindikira lingaliro la m'Baibulo lathanzi, sitigawana nawo malingaliro olimbikitsira kumwa kwa zakudya zomwe zimakhala ndi cholesterol komanso kumwa mazira mopanda malire.

Kuphatikiza apo, pakati pa malonda a nyama, komanso pakati pa zinthu zamasamba, pali zina zomwe zimachepetsa mafuta m'thupi.

Pansi mafuta m'thupi

Vutoli ndi cholesterol yayikulu imatha kuthetsedwa m'njira ziwiri: kutsitsa cholesterol yonse kapena kuonjezera kuchuluka kwa lipoproteins (HDL) yayitali. Kuphatikiza apo, yoyamba iyenera kuchitika chifukwa cha kutsika kwambiri kwa lipoproteins (LDL).

Chifukwa chake tidafunsa dokotala. Ngati ndi choncho, bwanji mabungwe aboma ndi mabungwe ambiri ogwira ntchito akupereka malingaliro amomwe angachepetse cholesterol? Mwachitsanzo ndi zomwe zalembedwa papepala lotchedwa: "Maupangiri aku European for the Prevention of Cardiovascular Disease in Clinical Exercise - Short Version", lofalitsidwa pa tsamba la Polish Cardiology Society. Kuti mumvetsetse kuti mawu omwe ali pamwambawa ndiabodza bwanji, olemba bukuli adalengeza za udindo, ndikofunikira kutengera mawu ena kuchokera pa chikalata cha Polish Cardiology Society: Chibale chomwe chimakhala pakati pa cholesterol yapamwamba ndi atherossteosis ndi ubale wapadera.

Zakudya zomwe zimatha kuwonjezera cholesterol yabwino kapena kuchepetsa cholesterol yoyipa:

• Zomera zazomera, mwachitsanzo, kaloti. Kudya mizu iwiri patsiku kumachepetsa LDL ndi 15% m'miyezi iwiri.
• Tomato Tomato amakhudza cholesterol yathunthu.
• Adyo. Monga njira yolimbana ndi cholesterol, adyo akhala akudziwika kale. Kudya tsiku lililonse kumathandizira kuchotsa ziwiya za cholesterol zomwe zilipo. Komabe, pali chikhalidwe chimodzi: ndikofunikira kugwiritsa ntchito kokha mwa mawonekedwe ake osaphika. Adyo wophika amataya zonse zopindulitsa. Itha kuwonjezeredwa kumapeto kwa kuphika.
• Mbewu ndi mtedza. Kafukufuku awonetsa kuti mwa 5% kuchuluka kwa cholesterol yonse kumatha kuchepetsa kugwiritsa ntchito mtedza wa 60 g tsiku lililonse. Nthawi yomweyo, HDL imachulukirachulukira, ndipo LDL imagwa.

• Nandolo. Ndi 20%, kuchuluka kwa LDL kumachepetsedwa ndi ma servings awiri patsiku pamwezi.
• Zipatso zouma, masamba, zipatso, zipatso. Zogulitsa zoterezi zimakhala ndi pectin, CHIKWANGWANI chamafuta, chimamanga mafuta m'thupi ndipo chimachotsa m'thupi.
• Mafuta ophikira ndi nsomba zamafuta. Zakudya izi zimakhala ndi mafuta osakwaniritsidwa omwe amathandiza kuchepetsa mafuta m'thupi.
• Mbewu zonse za tirigu. Wolemera mu fiber.

Posachedwa, madokotala ndi asayansi akukhulupirira kuti cholesterol, yomwe imalowa m'thupi kuchokera pachakudya, siyowopsa kwenikweni kuposa momwe thupi limadzipangira lokha. Popeza ntchito yayikulu ya cholesterol ndikupanga mavitamini komanso kuteteza maselo ndi mitsempha yamagazi, kupanga kwake kumachitika poyankha kugwiritsa ntchito zakudya zopanda thanzi, masewera olimbitsa thupi, komanso matenda. Ndiye chifukwa chake kudya kokha kumakhala kovuta kuthetsa vutoli. Njira yake iyenera kukhala yokwanira.

Umboni wochepetsera chiopsezo pochepetsa plasma cholesterol ndiwodziwikiratu. Mukakhala pachiwopsezo chachikulu, zimapindulitsa kwambiri kuchepetsa izi.Mawu enanso ochokera kwa a Shiraz omwe adafunsidwa: "Asayansi akudziwa bwino kuti cholesterol yomwe timadya ndi nyama siziwonongeka m'thupi la munthu." Ngati ndi choncho, funso likubwera, chifukwa chiyani malingaliro othandizira odwala pafupifupi mabungwe onse ogwira ntchito akukambirana zakufunika kochepetsa kudya komwe kumakhala ndi cholesterol? Mwachitsanzo: American Heart Association ndi National Cholesterol Education Program zopatsa thanzi zimafuna kuti cholesterol ikhale pansi pa 300 mg patsiku.

Tonsefe timakonda kudya, zosangalatsa komanso zosangalatsa za chakudya chochuluka zimadziwika kwambiri tchuthi chisanachitike, anthu akamapita kukagula kumsika komanso ku malo ogulitsira, komwe amabweretsa matumba akuluakulu ogulitsa. Madzulo a chikondwererochi, ntchito yochita zamatsenga, yochitira zamatsenga imachitika m'khitchini, zophika zimakhala zophika, masamba otsekemera amaphikidwa, bakha amaphika mu uvuni, saladi amadulidwa, masangweji ndi soseji ndi tchizi amadulidwa. Patsogolo ndi phwando lenileni la pamimba, palibe amene amaganiza za izi pakadali pano.

Zotsatira zake, zolimbitsa thupi, ndi thanzi lathanzi zimatsimikiziridwa ndi zotsatira zoyesa zokhumudwitsa. Kuchokera pazoyeserazo, cholesterol imachoka pamlingo, chakudya chamagaya chimakhala chikomokere, ndipo kwa nthawi yoyamba, katswiri wa gastroenterologist akuonetsa kufunika kotsatira zakudya ndikulimbikira pazinthu zovomerezeka zomwe amadya.

Zakudya ndi mawu owopsa, sentensi yeniyeni kwa munthu waku Russia yemwe waphunzitsidwa kugwira ntchito molimbika, koma sagwiritsidwe ntchito kuyang'anira thanzi lake ndi moyo wake. Kwa ambiri, chakudyacho chimaphatikizidwa ndi m'mimba wokhala ndi njala, kutopa komanso moyo wopanda vuto, koma zomwe akatswiri odziwa za zakudya komanso ophunzitsa masewera otchuka akunena zina - chakudya chamagulu sichingakhale chothandiza kokha, komanso chanunkhira komanso chokoma. Ngati mumakumba mwakuya pang'ono, ndiye chakudya chabwino chokhala ndi mavitamini, zinthu zofunika komanso kufufuza zinthu zomwe thupi lililonse limafunikira.

Kodi cholesterol "yoyipa" ndi chiyani?

Ena amalakwitsa pokhulupirira kuti cholesterol nthawi zonse imakhala yoyipa, chifukwa, malinga ndi madokotala, zonse zimakhala "zoyipa" komanso "zabwino":

• "Zoipa" (LDL) ndizochepa kachulukidwe,
• "Zabwino" (HDL) zimakhala ndi kachulukidwe kwambiri.

Ndi cholesterol yokwezeka, makoma amitsempha yamagazi amaphimbidwa ndi mafuta m'mayikidwe amtundu, lumen mumapangidwe amitsempha amachepetsa, zomwe zikutanthauza kuti mtima suwalandila zokwanira, zomwe zingayambitse matenda akulu, monga angina pectoris kapena infaration ya myocardial.

Pazochitika zoyipa kwambiri, chilichonse chimachitika mwachangu kwambiri - magazi omwe amapangika amadzilekanitsa, potero amatseka chimbudzi, ndipo iyi ndi njira yolunjika kumaliro. Pankhaniyi, cholesterol "yabwino" imangotulutsa mafuta m'maselo, pomwe cholesterol "yoyipa", imagawa mafuta m'mbale.

Nthawi iliyonse tikayika pambali funso lomwe pambuyo pake, lomwe limakhala ndi cholesterol yambiri, munthu amawonjezera dala vutolo. Chinyengo cha matendawa ndikuti wodwala akumva bwino komanso kudandaula kuti chifukwa chiyani dokotala amalimbikira kudya, ndiye kuti palibe njira zowonekera zosinthira pamoyo, koma cholesterol yoyipa ili kale ikuukira maselo.

Momwe mungadziwire mtundu wa cholesterol

Ntchito yanu ndikudzitchinjiriza ku zakudya zomwe zimakhala ndi cholesterol yambiri, koma chakudya chamagulu chimayenera kukhala chamagulu komanso osiyanasiyana. Pazinthu zina, cholesterol imakhala yaying'ono, ena alipo ambiri, ndipo ena amakulolani kuti muchepetse kugwiritsidwa ntchito kwa chinthucho.

Kuti mumvetsetse zakudya zomwe zimakhala ndi cholesterol yambiri, kutchulidwa kwa mafuta ndi zopatsa mphamvu nthawi zambiri kumawathandiza anthu amtawuniyi, pomwe amaiwala kuti zophatikiza ndi mafuta okhaokha ndi owopsa. Ponena za Omega-3 ndi mafuta a monounsaturated, iwo, m'malo mwake, ndi othandiza.

Kuti zitheke, mndandanda wazakudya zomwe zimakhala ndi "zoyipa" ndi "zabwino" cholesterol zimaperekedwa pansipa.

Ndi zakudya ziti zomwe zimakhala ndi cholesterol yambiri: tebulo ndi mndandanda

Zakudya zomwe zimakhala ndi cholesterol yambiri zimawonedwa ngati mafuta ndipo sizothandiza kwenikweni. Izi ndizowona, koma mwanjira zina. Kupatula apo, cholesterol ndi lipid, mafuta, omwe amapangidwa m'chiwindi. Amagwiritsidwa ntchito ndi thupi kuti apange maselo, koma ngati kuchuluka kwa lipid m'magazi ndikokwera, kumakhazikika pamakoma amitsempha yamagazi ndikuwonetsa kuwonekera kwa malo a atherosranceotic.

Ndi zakudya ziti zomwe zimakhala ndi cholesterol yambiri:

1. Soseji ndi malonda omalizidwa.
2. Pate kuchokera ku offal (chiwindi, ubongo).
3. Caviar wamitundu yosiyanasiyana yamitundu yam'madzi.
4. Dzira yolk.
5. Tchizi cholimba.
6. Shrimp ndi nsomba zina zam'nyanja.
7. Zaamphaka nyama kapena mbale zam'madzi.
8. Batala, mafuta wowawasa zonona ndi zonona.

Uwu ndi mndandanda wazakudya zomwe zimakhala ndi cholesterol ya nyama. Kugwiritsa ntchito kwawo kuyenera kukhala kocheperako pakakhala zovuta ndi mtima kapena mitsempha yamagazi, komanso pakuwonjezereka kwa LDL m'magazi.

Phunzirani Zambiri Za Zamtengo Wapamwamba wa Cholesterol

Soseji ndi mankhwala omalizidwa okhala ndi mafuta ambiri. Amapangidwa kuchokera ku nkhumba pogwiritsa ntchito offal. Soseji imakhalanso ndi mitundu yosiyanasiyana yowonjezera ndi zoteteza, zimapangitsa kuwonongeka kwakukulu kwa thupi, zomwe zimakhudza kugwira ntchito kwa ziwalo zamkati.

Offal ndi othandiza kokha kwa iwo omwe ali ndi cholesterol yotsika komanso hemoglobin. Anthu ena onse adye nawo pang'ono. Ofesi ili ndi mafuta ambiri, motero samalimbikitsidwa makamaka kwa omwe ali pachiwopsezo chachikulu chotenga matenda a atherosulinosis.

Mndandanda wazinthu zoletsedwa pansi pa chiletso chikupitirirabe caviar. Chakudya ichi, chomwe chimakhala m'thupi la munthu, "chimadzaza" chiwindi, ndikuchikakamiza kupangira milingo yambiri yotsika kwambiri.

Pali mavitamini komanso zinthu zambiri zopezeka mu yolk, koma anthu omwe ali ndi LDL yayitali samalimbikitsidwa kudya mazira. Zoletsa zimayikidwa pa yolk, sizigwira mapuloteni.

Tchizi sizoyenera kugwiritsidwa ntchito kokhako, komabe muyenera kuganizira zomwe mumakonda. Mukamasankha tchizi m'sitolo, muyenera kukhala atcheru ndikuphunzira kuchuluka kwamafuta omwe ali ndi mafuta. Ngati ndi 40-45% kapena kuposa pamenepo, ndibwino kukana kugula tchizi chotere.

Shrimp ndi nsomba zam'madzi ndizoletsedwa ndi cholesterol yayikulu. Kugwiritsa ntchito kuyimitsidwa ndipo amakonda kuperekedwa kwa nsomba zamitundu yamafuta ochepa.

Zakudya zamzitini zolemera za chokolesterol zimasankhidwa bwino kwambiri popanda zakudya. Chifukwa zili ndi mankhwala osunga. Ngati mukufuna kusunga mulingo wa LDL mwanjira yokhazikika, ndiye kuti kuchokera ku ma Spats mumafuta kapena sardines iyenera kusiyidwa kwamuyaya.

Ndi cholesterol yayikulu, zinthu zamkaka sizoletsedwa. Koma kirimu wowawasa ndi batala zimakhala ndi mafuta ochulukirapo. Sikugwiritsidwa ntchito ndi thupi ndikukhazikika pamakoma amitsempha yamagazi, kenako ndikupanga zolembera za atherosrance.

Ndi zakudya zina ziti zomwe zimakhala ndi cholesterol yambiri:

Chakudya chofulumira ndi chinthu chotsirizika chomwe chimaphatikizapo mafuta a transgenic. Kugwiritsa ntchito zakudya mwachangu kumabweretsa kunenepa kwambiri. Pogwiritsa ntchito pafupipafupi chakudya choterechi, kuchuluka kwa insulin kumawonjezeka kwambiri. Izi zimabweretsa pamavuto ena, thupi limatopa msanga, matenda osiyanasiyana amapezeka, zizindikiro zoyambirira za atherosulinosis ndi thrombosis zimawonekera.

Nyama yokonzedwa kapena "kukonzedwa" ndi zodula zomwe zimapezeka mosavuta m'sitolo. Ndizovuta kunena kuti cutlets izi zimapangidwa ndi chiyani, koma chinthu chimodzi ndichotsimikizika, sichikulimbikitsidwa kuti muzidya mwa anthu omwe ali ndi cholesterol yambiri.

Ndi zakudya ziti zomwe zimakhala ndi cholesterol? Imapezeka m'm margarine, monga momwe amapangidwira kuchokera mu mafuta a transgenic.Mafuta oyendetsedwa bwino a mgulu samathandizika, koma amapezeka pafupifupi mitundu yonse ya margarine.

Khalidwe labwino limatanthawuza kusiya margarine, phosphide ndi kusuta. Izi zikuthandizani kukhazikitsa zizindikiritso, koma kukonza zotsatira muyenera kuwona dokotala.

Ndizofunikira kudziwa kuti pafupifupi zinthu zonse za nyama zimabweretsa kuwonjezeka kwa otsika osalimba a lipoproteins m'mwazi. Simunganene zamasamba ndi zipatso. Amaphatikizanso chinthu china - phytosterol.

Phytosterol, monga cholesterol, imathandizira pakupanga maselo a ma cell. Koma popeza izi zimachokera ku mbewu, zimakhala ndi zotsutsana ndi milingo ya lipoprotein.

Ma antioxidants, phytosterol, pectin ndi zinthu zina ayenera kuthandiza thupi pakulimbana ndi matenda a mtima, matenda a mtima komanso sitiroko.

Ndi zakudya ziti zomwe zimawonjezera mafuta m'thupi? Kuchokera pazomwe zimakhala ndi mafuta ambiri anyama kapena ma transgenic. Ndipo ndikofunikanso kupewa ma carcinogens (omwe amapangidwa mumafuta opakidwa). Carcinogens amachititsa mapangidwe zotupa, zimakhudza kugwira ntchito kwa chiwindi ndi mtima.

Zakudya zomwe zimakhala ndi cholesterol yambiri, tebulo:

Chakudya cha Cholesterol Chazikulu

Mukapimidwa magazi, mukapezeka kuti muli cholesterol mmalo mwake, funso limadzuka ndikusintha zakudya ndikupeza zakudya zatsopano. Kupatula apo, cholesterol imatha kukhala yoopsa: kuchuluka kwake kumabweretsa kuphatikizana kwa magazi ndi ziwongo za atherosrance.

Musanachepetse cholesterol ndi mankhwala, yesani kusintha moyo wanu ndi zakudya. Njira izi ndizokwanira kubweza ziwonetsero zamagazi ngati zabwinonso.

Mutha kudziwa zomwe zili mu cholesterol pazakudya. Tiyankhanso funso kuti: "Kodi zinthu zonse zomwe zimakhala ndi milomo yambiri ya lipoprotein ndizovulaza thanzi?"

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

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

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

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

Cholembera cholesterol ndi ubongo.

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

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

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

Ndi zakudya ziti zomwe zimakhala ndi cholesterol yambiri?

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

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

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

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

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

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

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

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

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

Kuphatikizika kwake kumayendetsedwa ndi mapuloteni (pafupifupi 30%) ndi mafuta (pafupifupi 18%), chakudya chokha 4%. Gome lathunthu la cholesterol mu chakudya limati LDL mu caviar ndi 300 mg pa 100 magalamu, omwe ndi ochuluka. Koma pa inayo

Kumbali ina, caviar wofiira ndi gwero lachilengedwe la ma acids Omega-3 ndi Omega-6, omwe amalepheretsa zotsatira za cholesterol yoyipa.

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

Komabe osayenera kuzunzidwa kwa caviar. Supuni imodzi patsiku yokwanira.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Okondedwa owerenga, ambiri a ife timafuna kupeza zinthu zomwe zimachepetsa cholesterol ndikuyeretsa mitsempha yamagazi kuti tipewe atherosulinosis ndi matenda amtima m'tsogolo. Koma, mwatsoka, osati zakudya zokha zomwe zimakhudzanso chizindikiro ichi. Chifukwa chake, kunena motsimikiza ngati zinthu zotsitsa mafuta m'thupi zimathandiza munthu kapena ayi. Koma kudya zakudya zoyenera kumathandizanso kupewa mavuto ambiri azaumoyo. Anthu omwe amadya mafuta, okazinga, samadya fiber, amadya zakudya zophatikizidwa, amanenepa kwambiri, amakhala ndi vuto la mtima komanso mtima wambiri.

Kodi ndizotheka kuchepetsa cholesterol ndi zakudya

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

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

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

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

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

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

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

Nayi mndandanda wazakudya zofunika zochepetsa mafuta m'thupi:

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

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

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

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

Magwero achilengedwe amafuta achilengedwe:

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

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

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

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

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

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

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

Gwero lalikulu la ma phytosterols:

• mafuta oyamwa
• nyemba
• Tomato
• tirigu amaphuka
• nkhuyu
• nandolo
• mafuta a azitona
• mtedza
• nthangala za sesame
• chimanga
• soya
• lalanje
• mandimu.

Sikuti mbewu zonse zomwe zimakhala ndi phytosterols. Sadzilowetsa mmalo zabwino za fiber, zomwe timapeza kuchokera ku masamba onse ndi zipatso, mbewu. Ndikofunika kusungabe nthawi yosiyanasiyana pazakudya. Simungadye zopangidwa zokha ndi ma phytosterols kapena mafuta acids ofunika. Muyenera kudya mokwanira, kukana zakudya zopanda pake.

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

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

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

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

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

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

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

Zakudya zomwe sizingadye ndi cholesterol yayikulu:

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

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

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

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

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

Momwe mungachepetse kuchuluka kwa cholesterol "yoyipa"

Mafuta a nyama amalimbikitsa kuyamwa kwa cholesterol "yoyipa" m'matumbo. Zomwe zili zowopsa, kuphatikiza apo, pali kachulukidwe kakang'ono ka kolesterol kawo ka thupi la munthu. Kenako cholesterol imalowa, zomwe zingayambitse zovuta zazikulu zaumoyo.

Tsopano, kudziwa zakudya zamafuta ambiri, mutha kuchepetsa kapena kuthetseratu kugwiritsa ntchito ena mwa iwo.

• Choyamba, akatswiri amalimbikitsa kusintha mafuta ndi masamba a masamba: maolivi, sesame,.
• Samalani ma CD ndi kuchuluka kwa mafuta pazinthu zina, werengani mosamalitsa. Kuchuluka kwa mafuta omwe amamwa kanyumba tchizi, zonona wowawasa, kefir, mkaka uyenera kuchepetsedwa.
• Cholesterol yambiri imakhala pakhungu la nkhuku ndi nsomba, motero iyenera choyamba kuchotsedwa.
• Mayonesi, tchipisi, mipiringidzo ya chokoleti, nyama zakusuta, soseji zama mafakitale ndi confectionery ziyenera kusiyidwa ndi zakudya.
• Kukana kumwa kwa ma carcinogens: margarine, nitrites ndi mankhwala ena osungira.
• Kudya ma nyemba okwanira, anyezi ndi zitsamba kumathandiza kupewa kutayika kwamafuta m'makoma amitsempha yamagazi.
• Ndikofunikira kuchepetsa kuchuluka kwa chakudya chamagulu. Zakudya zomanga thupi sizimakhudza kagayidwe ka lipid m'thupi la munthu. Komabe, kumwa kwambiri izi gulu la zinthu kungapangitse kuwonjezeka kwa thupi. Thupi limakhudzidwa mosamala kilogalamu iliyonse yowonjezereka ndipo chiwindi chobwezera chimatulutsa chofunikira, koma cholesterol yoyipa.
• Pokonzekera msuzi wamafuta ambiri, dikirani mpaka utakhazikika kwathunthu ndikuchotsa mafuta olimba kuchokera kumtunda.
• Dziwani kuti kupatula kwathunthu kwamafuta a nyama sikukuwononga thupi. Mulimonsemo, munthu amalandira cholesterol yoyenera "yoyipa" pazofunikira zochepa pazakudya zam'mera.
• Nenani inde pazakudya zamafuta. Fayilo imodzimodzi, yomwe imapezeka mu kuchuluka kokwanira mu chinangwa, imathandizira kuthetsa cholesterol yoyipa ndikuyeretsa thupi lonse. Ngati chakudyacho sichikhala ndi fiber yokwanira, njira yodziyeretsera yokha imatha. Mlingo wochepera wa tsiku ndi tsiku wazakudya ndi magalamu 15-20.
• Pectin ndiyofunikanso pochotsa cholesterol yoyipa. Ali ndi ma beets, mapichesi, akuda okongola, ma apricots.

Nyanja ndi nsomba

Zinthu zomwe zimakhala ndi cholesterol yotsika mtengo zimatha kusintha ma lipoproteins okwera komanso otsika, zomwe zimapangitsa kuti matenda a cholesterol akhale amisala ambiri.

Kukhala ndi lingaliro lazakudya zomwe zili ndi cholesterol komanso kuchuluka kwake komwe kumawonedwa kumeneko, sizovuta kuti muchepetse kudya zomwe zimakhala zovulaza.

Ganizirani tebulo la cholesterol m'zakudya zam'madzi ndi nsomba:

Z nsomba ndi nyama zitha kukhala ndi cholesterol yofanana. Nthawi yomweyo, kuchuluka kwamafuta am'madzi amaperekedwa ngati mafuta osakanizidwa ndi mafuta a polyunsaturated, omwe, akamwetsa, amasinthidwa kukhala "cholesterol yopindulitsa". Ndipo pali kuyeretsedwa kwa cholesterol yoyipa kuchokera kumakoma amitsempha yamagazi. Nsomba ndizopezekanso muzinthu zabwino zomwe zimathandizira kuchotsa cholesterol plaques.

"Zabwino" Cholesterol

Ngati munthu amadya pafupipafupi kuchuluka kwamafuta ambiri, ayenera kuonetsetsa kuti chakudyacho chimapangidwa ndi mafuta ochulukirapo a monounsaturated ndi polyunsaturated. Izi zikuphatikiza:

• Omega-3 ndi mafuta ochulukirapo a polyunsaturated omwe amapezeka mumtsinje, opendekeka ndi mafuta a sesame. Sipangidwe ndi thupi la munthu, chifukwa chake ndikofunikira kuti mudzaze chakudya posowa. Imakhala ndi antioxidant komanso anti-yotupa, imasintha kukumbukira, kupirira, ntchito yamanjenje, yamphamvu pamtima, ndikuchotsa zinthu zoyipa mthupi. Chofunika kwambiri ndichakuti Omega-3 amatha kuyeretsa makhoma amitsempha yamagazi kuchokera ku cholesterol yoyipa.
• Omega-6 amafanana kwambiri ndi Omega-3 ndipo amateteza thupi ku zotupa za khansa, matupi awo sagwirizana, komanso matenda a mtima. Popanda chinthu chothandiza, munthu amayamba kutopa, kukwiya, kuwonjezeka kwa magazi, kumazizira.

Kugwiritsa ntchito nsomba, nsomba zam'madzi, nsomba zam'madzi, mbewu za chimanga, tirigu zimachepetsa mwayi wokhala ndi matenda amtima komanso kumalimbana bwino ndi cholesterol yoyipa.

Zakudya zomera zikamagwirizana ndi cholesterol yoyipa, kupangika kosakhudzika komwe sikumayamwa ndi m'mimba kenako ndikuwuchotsa m'thupi.

Mndandanda wazomwe zili ndi Omega-3 mu nsomba, nyemba, mbewu

Tsopano, ndikakhala ndi lingaliro lazakudya zomwe zili ndi cholesterol "yabwino" komanso "yoyipa", ndizosavuta kuyendayenda ndikupanga zakudya zoyenera komanso zopatsa thanzi. Izi sizingathandize kusintha matenda a lipid ndi cholesterol m'magazi, komanso mphamvu, kulimbitsa, kupereka chisangalalo komanso moyo wautali.

Cholesterol ndi mowa wosungunuka wa "zinthu zosamveka", zomwe zambiri zimapangidwa ndi thupi la munthu (pafupifupi, pafupifupi 80% ya buku lonse). Zotsalazo zimalowa m'thupi ngati gawo la zinthu zanyama. Cholesterol imagwiritsidwa ntchito ndi thupi ngati chida chomanga ma membrane am'magazi, imateteza maselo ofiira am'magazi a hemolytic, ndipo imatenganso gawo la bile acid, mavitamini a gulu D ndi mahomoni ogonana (testosterone ndi estrogen).

Kodi cholesterol yapamwamba imakhala yoyipa motani?

Masiku ano, cholesterol imadziwika kuti ndiyomwe imayambitsa imodzi mwazofala kwambiri za nthawi yathu - atherosulinosis. Madokotala ambiri komanso anthu wamba amakhulupirira kuti ndi cholesterol yomwe ndi chinthu choopsa chomwe chimapangitsa anthu mazana ambiri kufa padziko lonse lapansi. Koma kodi zilidi choncho?

Ndikupezeka kuti pali malingaliro angapo omwe amafotokozera mapangidwe opanga ma sclerotic pamakoma amitsempha. Kuphatikiza apo, ena mwa iwo, cholesterol imayikidwa kutali ndi udindo waukulu ...

Mwachitsanzo, asayansi ambiri amakhulupirira kuti atherosclerosis imachitika osati zochuluka chifukwa cha kuchuluka kwa cholesterol m'mwazi, koma chifukwa chophwanya metabolism ya lipid m'thupi la munthu. Zina za cholesterol, m'malingaliro awo, mwina zingakhale chifukwa chophwanya lamulo lotere.

Nthawi yomweyo, ngakhale pali malingaliro osiyanasiyana pankhaniyi, akatswiri onse amagwirizana pa chinthu chimodzi: kuopsa kwa vuto la mtima komanso sitiroko makamaka zimadalira kuchuluka kwa cholesterol m'magazi. Chifukwa chake, ndikofunikira kumvetsetsa zomwe zimapangitsa kwambiri cholesterol m'magazi a anthu.

Mankhwala amakono amasiyanitsa izi:

• kusuta
• zolimbitsa thupi
• zokonda zapanyumba komanso kumwa madzi
• kulemera kwa thupi
• kukhalapo kwa matenda osiyanasiyana monga matenda ashuga, matenda oopsa, uchidakwa, etc.

Momwe mungachepetse cholesterol yamagazi? Zosavuta! Ndikofunikira kuti musasute, osamwa mowa, osadwala matenda oyipa, khalani moyo wokangalika, yang'anani kulemera kwanu, imwani madzi ambiri ndikudya moyenera.

Kodi sizowona? Zimangopeza mphamvu zowakwaniritsa zonsezi, komanso kumvetsetsa zomwe amadya ndi cholesterol yayikulu. Koma, choyamba, tiyeni tidziwe miyezo ya cholesterol m'magazi a anthu ...

Mlingo wa cholesterol m'mwazi wa munthu umaonedwa kuti ndi wabwinobwino ngati ungakwanitse kuyambira 70 mpaka 190 mg / dl (1.8-5 mmol / l). Chilichonse chomwe chimadutsa malirewa chimafuna kufunsa dokotala, komanso, kuchitapo kanthu kuti muchepetse magazi m'thupi mwakuchita zinthu zomwe zanenedwa pamwambapa.

Zomwezo zimagwiranso ntchito pomwe gawo la kuchuluka kwamphamvu lipoproteins (HDL) ndizochepera 20% ya kuchuluka kwa cholesterol m'thupi.

Ndipo tsopano tikufotokozerani mndandanda wazinthu zomwe zili ndi mafuta ambiri a cholesterol.

Zakudya zokhala ndi cholesterol

Monga mukumvetsetsa, sizingatheke kuyika zakudya zonse zomwe zili ndi cholesterol, chifukwa pali mazana kapena masauzande a iwo (mwa mtundu wa chamoyo chomwe chimagwiritsidwa ntchito ngati chakudya). Chifukwa chake, tikuganiza zowonetsa magulu angapo odziwika omwe mankhwala omwe amapezeka mu cholesterol ...

Chonde dziwani kuti kuchuluka kwa cholesterol muzinthu zamafuta zimatengera makamaka mafuta awo. Kwambiri mafuta okhutira - kwambiri mafuta m'thupi, ndipo mosemphanitsa.

Pamwamba pa izi, mwina mwazindikira kale kuti tebulo 1 limangotulutsa zinthu zanyama zokha. Chomwe chimapangitsa kuti "tsankho" ili likhale losavuta - pali mafuta m'thupi pazinthu zanyama, koma osati pazomera.

Komabe, ziyenera kukumbukiridwa kuti cholesterol yamagazi imatuluka osati kokha kuchokera ku zakudya zomwe zimakhala ndi cholesterol. Kuchuluka kwake m'thupi kumachulukanso chifukwa mitundu ina ya zinthu (poizoni, ma radicals aulere, ndi zina zotere) zimawonongera minyewa ndi mitsempha ya thupi, potero zimapangitsa kaphatikizidwe kabwino ka cholesterol m'chiwindi cha munthu. Pachifukwa ichi, tikulimbikitsa kudya mafuta ochepa omwe amapezeka m'm margarine ambiri mu zakudya zomwe zimaphikidwa mu mafuta, masoseji ndi kuphika kwa mafakitale (makamaka makeke), ndikuyesera kuchepetsa kuchuluka kwa okazinga, mapuloteni ambiri komanso zakudya zina muzakudya zanu, zomwe zimaphatikizapo zinthu zovulaza thupi.

Mosiyana ndi izi, m'malo mwake, pakati pa zinthu zachilengedwe pali zomwe zimapangitsa kuti mafuta azichoka m'thupi. Zomwezi zimagwiranso ntchito pazinthu zazitsamba, zomwe zambiri ndizothandiza ndipo zimachepetsa mafuta m'thupi mwachangu.

Mafuta a cholesterol amachepetsa zakudya

Pali njira zambiri zochepetsera cholesterol m'thupi (kusiya zizolowezi zoyipa, kuwonjezera zochitika zolimbitsa thupi, ndi zina), koma zosavuta komanso zotsika mtengo kwa aliyense wa ife ndi chakudya chabwino. Kodi kusankha koyenera kumatanthauza chiyani?

Pali malamulo awiri okha:

1) ndikofunikira kuchepetsa kuchuluka kwa zakudya zomwe zimakhala ndi cholesterol muzakudya

2) yesetsani kudya mafuta a cholesterol osokoneza

Mwa njira, kukonza zomwe zimachitika ndi mafuta ambiri a cholesterol akhoza kuchitika m'njira ziwiri: kuchepetsa cholesterol yathunthu ndikuwonjezera kuchuluka kwa cholesterol yabwino (HDL). Komabe, njira zonsezi zimachitika kawirikawiri mthupi nthawi imodzi.

Chifukwa chake, zinthu zotsitsa cholesterol yamagazi (gome 2)

Cholesterol si yoipa monga momwe imapangidwira.

M'zaka zaposachedwa, malingaliro a asayansi omwe amati "cholesterol" wakunja (kuchokera ku zinthu) amapanga kachulukidwe kakang'ono kwambiri kokhudza momwe zinthu zimakhalira. Malinga ndi iwo, mphamvu yayikulu imapangidwanso ndi cholesterol ya "mkati", yomwe imapangidwa mofulumira kwambiri pakudya zakudya zovulaza zomwe zimawononga minyewa, ziwalo zam'mimba ndi ziwalo zamagazi.

Chifukwa chake, ngati mukufunadi kudya dzira kuti lizidye chakudya cham'mawa, muzimasuka kudya. Ingowonjezerani zamankhwala ena kwa iwo. Kodi mumakonda kudya caviar, nsomba, nkhukundembo ndi ng'ombe? Kwa thanzi lanu! Koma samalani ndi mbale yotsekera masamba kapena saladi watsopano yemwe ali ndi supuni imodzi kapena ziwiri za mafuta a masamba.

Mwambiri, tsopano mukudziwa zakudya zomwe zimachepetsa cholesterol yamagazi, yomwe imakweza, ndipo nkoyenera kuopa chakudya chomwe mumakonda. Mwanzeru, samalira, musachite mantha kapena kukhala wathanzi!

Zakudya zomwe zimakhala ndi cholesterol yambiri zimawonedwa ngati mafuta ndipo sizothandiza kwenikweni. Izi ndizowona, koma mwanjira zina. Kupatula apo, cholesterol ndi lipid, mafuta, omwe amapangidwa m'chiwindi. Amagwiritsidwa ntchito ndi thupi kuti apange maselo, koma ngati kuchuluka kwa lipid m'magazi ndikokwera, kumakhazikika pamakoma amitsempha yamagazi ndikuwonetsa kuwonekera kwa malo a atherosranceotic.

Mndandanda Wazogulitsa

Ndi zakudya ziti zomwe zimakhala ndi cholesterol yambiri:

1. Soseji ndi malonda omalizidwa.
2. Pate kuchokera ku offal (chiwindi, ubongo).
3. Caviar wamitundu yosiyanasiyana yamitundu yam'madzi.
4. Dzira yolk.
5. Tchizi cholimba.
6. Shrimp ndi nsomba zina zam'nyanja.
7. Zaamphaka nyama kapena mbale zam'madzi.
8. Batala, mafuta wowawasa zonona ndi zonona.

Uwu ndi mndandanda wazakudya zomwe zimakhala ndi cholesterol ya nyama. Kugwiritsa ntchito kwawo kuyenera kukhala kocheperako pakakhala zovuta ndi mtima kapena mitsempha yamagazi, komanso pakuwonjezereka kwa LDL m'magazi.

Kodi zakudya zam'mera zimakhala ndi cholesterol?

Ndi zakudya ziti zomwe zimakhala ndi cholesterol? Imapezeka m'm margarine, monga momwe amapangidwira kuchokera mu mafuta a transgenic. Mafuta oyendetsedwa bwino a mgulu samathandizika, koma amapezeka pafupifupi mitundu yonse ya margarine.

Khalidwe labwino limatanthawuza kusiya margarine, phosphide ndi kusuta. Izi zikuthandizani kukhazikitsa zizindikiritso, koma kukonza zotsatira muyenera kuwona dokotala.

Ndizofunikira kudziwa kuti pafupifupi zinthu zonse za nyama zimabweretsa kuwonjezeka kwa otsika osalimba a lipoproteins m'mwazi. Simunganene zamasamba ndi zipatso. Amaphatikizanso chinthu china - phytosterol.

Phytosterol, monga cholesterol, imathandizira pakupanga maselo a ma cell. Koma popeza izi zimachokera ku mbewu, zimakhala ndi zotsutsana ndi milingo ya lipoprotein.

Ma antioxidants, phytosterol, pectin ndi zinthu zina ayenera kuthandiza thupi pakulimbana ndi matenda a mtima, matenda a mtima komanso sitiroko.

Ndi zakudya ziti zomwe zimawonjezera mafuta m'thupi? Kuchokera pazomwe zimakhala ndi mafuta ambiri anyama kapena ma transgenic. Ndipo ndikofunikanso kupewa ma carcinogens (omwe amapangidwa mumafuta opakidwa). Carcinogens amachititsa mapangidwe zotupa, zimakhudza kugwira ntchito kwa chiwindi ndi mtima.

Zakudya zomwe zimakhala ndi cholesterol yambiri, tebulo:

Mukamasankha njira ina yothira mankhwala kuti muchepetse cholesterol yamagazi, ndikofunikira kulingalira momwe mapiritsi angakhalire. Izi zimatengera munthu, chifukwa kuwonjezera pa kumwa mankhwalawa, amatha kuthana ndi zizindikiro mwanjira ina - mwakuwunika zakudya komanso kukana kugwiritsa ntchito zinthu zovulaza.

Mkhalidwe waumoyo mwachindunji zimatengera mtundu wa chakudya. Mbali za zakudya, kusasamala komanso kusakhazikika kwa chakudya kumatha kukhala chiopsezo cha gulu lonse la matenda a mtima ndi mitsempha yamagazi. Chimodzi mwazodziwika kwambiri pakati pawo ndi atherosulinosis. Amayamba chifukwa cha kuchuluka kwa mafuta m'thupi komanso kupezeka kwa endothelium. Kuti mudziteteze ku matenda awa, muyenera kudziwa zakudya zomwe zili ndi cholesterol komanso kuchuluka kwake.

Chifukwa cha kafukufuku wazaka zambiri, mutha kupanga mndandanda wazakudya zama lipids zabwino komanso zoyipa. Ndizosatheka kukhala ndi moyo popanda cholesterol - izi ndizofunikira kwambiri kwazinthu zachilengedwe zomwe zimagwira ntchito zambiri zofunika. Ganizirani kuchuluka kwake pazinthu zoyambira kugwiritsidwa ntchito tsiku ndi tsiku.

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

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

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

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

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

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

Mndandanda wa cholesterol mu chakudya

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

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

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

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

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

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

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

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

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

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

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

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

Kudya zakudya zina, anthu ochepa amaganiza za kapangidwe kake, kaphatikizidwe kake ndi momwe zimakhudzira magwiridwe antchito amthupi. Kuphatikiza pa mapuloteni odziwika, lipids ndi chakudya, zakudya zina zimakhala ndi cholesterol. Kutengera mtundu wake (lipoprotein yapamwamba kapena yotsika), thupi limalandira chakudya chopatsa thanzi kapena chopatsa thanzi.

Kuti mudye moyenera, muyenera kudziwa zomwe zili mu cholesterol muzakudya. Gome losonyeza izi likuyenera kuwoneka nthawi zonse.

Kodi cholesterol ndi chiyani?

Ndi mowa wa lipophilic wachilengedwe. Amapangidwa mwachindunji ndi thupi lenilenilo (matumbo, chimbudzi ndi maliseche, komanso greninso impso).

Kachulukidwe kameneka kamalowa ndi chakudya. Zakudya zopanda chokolesterol ziyeneranso kuphatikizidwa bwino kwa aliyense.

Kutengapo gawo kwa zinthu za thupi

Ntchito zazikuluzikulu za cholesterol ndi:

• kukhazikika kwa nembanemba ya khungu mosiyanasiyana
• kutenga nawo gawo pakupanga kwa mahomoni ndi tiziwalo timene timafunika m'thupi,
• thandizani kugwira ntchito kwathunthu kwamatenda amthupi komanso mwamanjenje,
• kuonetsetsa kuti akupanga vitamini D.

Kulemera kwakukulu (HDL) ndi cholesterol ochepa (LDL) cholesterol amadziwika m'magazi. Amakhala ndi mawonekedwe osiyana, motero, amakhala ndi zotsutsana ndi zomwe zimachitika mthupi.

Kuopsa kwa cholesterol yayikulu

Kuchuluka kwa zinthuzi m'magazi kumapangitsa kutsekeka kwa mitsempha yamagazi ndimapaketi amafuta. Zotsatira zake, kuunikira kwa mitsempha kumacheperachepera, ndipo kufalikira kwa magazi mthupi kumasokonekera. Izi zimakhudzidwa ndi LDL.

Mkulu cholesterol yambiri, M'malo mwake, amachotsa m'mitsempha yamagazi, potero amatulutsa njira za metabolic. Ndi chiwongolero cholondola cha zinthu izi, kugwira ntchito kokwanira kwa machitidwe onse ofunikira kumatsimikizika. Kuphwanya mu ndende ya mafuta m'thupi kumakhudza mkhalidwe waumoyo.

• HS - cholesterol,
• EFAs - mafuta achilengedwe,
• MUFA - mafuta achilengedwe,
• Ma PUFA ndi mafuta achilengedwe a polyunsaturated.

Kugwiritsa ntchito zinthu izi kumakhudza moyenera njira ya kagayidwe kachakudya mthupi komanso kaperekedwe ka magazi ku ziwalo. Chifukwa cha mawonekedwe amipanda yamafuta, makulidwe am'mimba amachepa kwambiri ndipo magazi amayenda.

Momwe mungasiyanitsire pakati pa HDL ndi LDL

Kukhala ndi zakudya zoyenera komanso kukhala ndi moyo wathanzi kudzakuthandizani kuti mudziteteze ku matenda. Zinthu zonse malinga ndi momwe zimakhalira pathupi zimatha kugawidwa m'magulu atatu:

• kukweza magazi
• osakhudza chizindikirocho,
• kutsitsa magazi m'thupi.

Kuti mudye zakudya zoyenera, muyenera kudziwa zomwe zili m'thupi mwa cholesterol. Gome likuwonetsa izi liyenera kukhala pamalo opezeka.Kuti mumve mosavuta, mutha kuzigawa m'magawo angapo.

Zakudya ziti kupatula zakudya

Cholesterol yotsika kwambiri imapezeka m'mafuta amafuta, mafuta amkaka kwambiri, zakudya zam'nyanja, mafuta a kanjedza ndi coconuts.

Anthu omwe akukwera ndi LDL okwanira m'magazi awo ayenera kuchotsa kwathunthu zakudya izi ku menyu awo a tsiku ndi tsiku. Ngati palibe mavuto azaumoyo, amalimbikitsidwa kuti achepetse kugwiritsa ntchito.

Zakudya zachangu zosiyanasiyana zimagweranso m'gawo loletsedwa. Zakudya izi zimakhala ndi cholesterol yambiri ndipo zimayambitsa chiwopsezo chachikulu pamoyo waanthu. Zinthu zomalizidwa kumaliza (soseji, ayisikilimu, makeke, pasitala) ziyeneranso kutayidwa. Chomwe chimapangitsa izi ndizambiri za cholesterol pazakudya. Gome m'munsimu likuwonetsa kuwopsa kwa thanzi lawo.

Kuphatikizika kwakukulu kwa chinthu kumachitika m'njira zosiyanasiyana. Sikulimbikitsidwa kuti muzidya mu chakudya, nthawi zoopsa, kuchuluka kwake muzakudya kuyenera kukhala kochepa. Mwakutero, kawirikawiri komanso pang'ono mungagwiritse ntchito chinthu chilichonse, ngakhale chikhala ndi cholesterol yambiri.

Zomwe zimapanga zokonda

Kuchokera ku zopangidwa ndi nyama ndikofunikira kudya nkhuku. Ndizothandiza kwambiri kudya nsomba kangapo pa sabata, zimakhala ndi omega-3 mafuta acids, omwe ali ndi phindu pa thanzi la munthu.

Kuyambira zakudya zamkaka, ndikofunikira kuti musankhe zakudya zamafuta ochepa, sizithandiza pakuphwanya njira zamatenda a thupi. Porridge, makamaka oatmeal, ndipo zipatso ndi masamba onse abwino zonse ndizofunikira kwambiri.

Monga chovala masaladi, muyenera kugwiritsa ntchito mafuta azipatso pang'ono.

Kusowa kwa cholesterol muzinthu izi kumakupatsani mwayi wotsika kwambiri m'magazi, chifukwa chake akakhala pachakudya, ayenera kupezeka pamenyu yatsiku ndi tsiku, kupatula mowa, inde.

Zakudya za mafuta m'thupi kwambiri

Mwazi wamagazi ukakwera kwambiri, ayenera kuchitapo kanthu kuti abwezeretse thanzi. Gawo loyamba ndi kusintha zakudya zanu tsiku lililonse. Zinthu zonse zomalizidwa, mafuta aliwonse, okazinga, zonunkhira kapena mchere wamchere, nyama yamafuta ndi mkaka wamafuta ambiri, confectionery ndi yolk ya mazira siziyenera kusiyidwa nazo.

Zinthu zonsezi ziyenera kulowedwa m'malo ndi zipatso ndi ndiwo zamasamba, mkaka wowonda, nkhuku, nsomba zam'nyanja. Ndikofunikira kutsatira mndandanda woterowo pafupipafupi, ndiye kuti cholesterol sichitha kuposa zomwe zimayikidwa ndikusokoneza machitidwe ofunikira a thupi.

Kuphatikiza pa kusintha zakudya, ndikofunikira kusintha moyo: zochita, kuyenda, kugona mokwanira komanso mpweya wabwino ziyenera kukhala chizolowezi. Kutsatira pafupipafupi kudzakuthandizira kuthetsa vuto la atherosclerotic plaque m'matumba, ngati zolondola za cholesterol zomwe zili m'zinthuzo zikhalebe. Gome likuthandizira kuchita izi popanda zovuta.

Cholesterol othandiza - momwe mungachulukitsire zomwe zakudya zili ndi

Cholesterol ndi chinthu chomwe ndi gawo lamaselo onse a thupi la munthu. Zambiri zimapangidwa mwakuthupi. Zotsalazo zimadza ndi chakudya. Ganizirani mwatsatanetsatane cholesterol yothandiza muzakudya, komanso zomwe simungathe kudya ndi cholesterol yambiri.

Ndi kuchuluka kwambiri kwa cholesterol m'thupi la munthu, kulephera kumachitika. Choopsa chachikulu cha chizindikiro ichi ndi chakuti cholesterol imapanga cholesterol plaque, yomwe pang'onopang'ono imatseka zombo zabwino, ndikukudwalitsa.

Zotsatira zake, izi zimachitika mwa munthu:

1. Kutulutsa kwathunthu kwa zotengera kapena kupendekera kwawo, komwe kumapangitsa kuzindikira kwa mitsempha yamitsempha yamagazi.
2. Myocardial infarction imayamba ndi kutsekereza kwathunthu kwa magazi kufikira mtima, zomwe zimatsogolera ku thrombus ndi necrosis ya minofu yamtima.
3. Kukula kwa matenda owopsa amtima chifukwa cha kutsika magazi komanso kusakwanira kwa okisijeni ku myocardium.
4. Kuwonongeka kwakukulu kwa munthu chifukwa cha kusokonezeka kwa magazi. Pankhaniyi, wodwala amatha kupweteka pachifuwa, chizungulire, angina pectoris, kugunda kwa mtima, kufooka, ndi zina zambiri.
5. Stroke, komanso micostroke, imayamba pamene mitsempha ya ziwalo zimasokoneza. Awa ndi matenda owopsa, omwe, pothandizidwa posachedwa, amatha kufa. Komanso, akayamba kugwidwa, munthu amatha kudwala matenda osiyanasiyana m'thupi.

Nthawi zambiri, ndi cholesterol yokwera, sizingatheke kudziwa matenda ndi maso. Zitha kuululidwa pongodutsa mayeso angapo. Ngakhale izi, zizindikiro zomwe zimadziwika kwambiri zomwe zingasonyeze kupatuka uku zimasiyanitsidwa:

1. Kulephera kwa mtima (zolakwika mu mtunda wa mtima, kupweteka mumtima, ndi zina).
2. Kapangidwe ka mawanga achikasu pakhungu, makamaka m'dera pafupi ndi maso.
3. Kulemera kwambiri mwa munthu pafupifupi nthawi zonse kumawonetsa vuto la cholesterol yayikulu.

Nthawi zambiri, chomwe chimayambitsa cholesterol yayikulu ndi kuperewera kwa zakudya m'thupi, ndiko kugwiritsa ntchito zinthu zomwe zimadziwika ndi cholesterol yoyipa. Izi zimaphatikizapo kudya pafupipafupi kwamafuta, okazinga, osuta, okoma. Mwachidule, cholesterol yoyipa ndi zakudya zonse zomwe zimakhala ndi mafuta omwe amakhala ndi mafuta - kuchokera pamasoseji mpaka mabisiketi ogulidwa.

Kukhala wonenepa kwambiri ndi chifukwa chodziwika kwambiri cha cholesterol, chomwe chimayenda bwino kuchokera ku zakudya zopanda thanzi. Nthawi yomweyo, asayansi atsimikizira kuti anthu onenepa ali ndi cholesterol woipa kwambiri kuposa cholesterol yabwino, yomwe imakhala ndi zotsutsana kwambiri ndikugwira ntchito kwa mtima, mitsempha yamagazi komanso dongosolo logaya chakudya.

Kuperewera kwamasewera olimbitsa thupi komanso moyo wongokhala kumakhudza cholesterol ndipo mwatsoka, sizabwino.

Zotsatirazi zomwe zimakonda ndi zizolowezi zoipa, monga kusuta fodya komanso kumwa mowa. Kuphatikiza kuwonjezera chiwonetserochi m'magazi, kusuta kumathandizanso kusokonekera kwa mtima, komwe kumapangitsanso chiwopsezo cha kugwidwa ndi matenda a mtima.

“Ndikofunikira kudziwa kuti osuta omwe ali ndi vuto la mtima ndi kawiri. Kuphatikiza apo, kusuta kumayipa kwambiri m'mimba. Ndi chifukwa cha iye kuti munthu akhoza kudwala zilonda zosafunikira. ”

Kutengera kwamwini kwamunthu kuti munthu akhale ndi cholesterol yayikulu. Izi zimawonekera makamaka pamene abale ake a wodwalayo akuvutika kwambiri ndi kunenepa komanso matenda a mtima.

Matenda ena opatsirana amatha kukhudzanso chisonyezo. Nthawi zambiri, cholesterol imachulukitsa matenda a shuga, matenda oopsa, matenda osiyanasiyana a chiwindi, impso, komanso mavuto ena a chithokomiro.

Kuphatikiza apo, amuna ndi achikulire amakhala ndi cholesterol yambiri, chifukwa m'kupita kwanthawi thupi limachepetsa mayendedwe ake ndipo zimavuta kwambiri kuyang'anira cholesterol.

Zogulitsa zochepetsera cholesterol zimaperekedwa m'magome a akatswiri azakudya. Chifukwa chake, kuti mubwezeretse chizindikirochi pakubadwa bwino, zakudya ziyenera kuonedwa.

Ndikofunika kumvetsetsa kuti ndizosatheka kusiya mafuta kwathunthu, chifukwa thupi limawafunikira pakuchita bwino. M'malo mwake, ntchito yayikulu yazakudya zotere ndikuchotsa mafuta oyipa ndikusintha zina zabwino.
Ndikofunika kwambiri kudya kaloti. Zithandiziraninso cholesterol. Mutha kupanga mphodza kuchokera ku kaloti, msuzi wosenda. Ndiwothandiza kwambiri kumwa timadzimadzi tomwe tangolowa kumene kuchokera ku masamba awa.

Njira ina yowonjezera kudya kaloti ndi phindu lake pa chiwindi, impso ndi mtima.

Masamba otsatira omwe ali ndi cholesterol yabwino ndi tomato ndi msuzi kuchokera kwa iwo. Amakhala ndi potaziyamu yambiri, yomwe imathandizira mamvekedwe a minofu yamtima.

Menyuyi iyenera kukhala ndi mafuta amafuta.Muli ndi mafuta achilengedwe ambiri, omwe amathetsa mafuta a m'magazi m'magazi. Steam cutlets ndi casseroles amatha kupanga nsomba. Ma broth ndi soups pa stock samaki samalimbikitsidwa.

Zakudya izi, nsomba zikuyenera kukhala gwero lalikulu la mapuloteni. Imayamwa bwino komanso kugaya chakudya mosavuta, chifukwa chake imatha kudyedwa ngakhale ndi matenda am'mimba.

Ndi kugwiritsa ntchito nsomba nthawi zonse, mtima ndi mitsempha imasintha.

Mtedza. Malinga ndi asayansi, mwa anthu omwe amadya ma alimondi ochepa tsiku lililonse, pakatha miyezi iwiri, cholesterol imatsika ndi 10%. Kuphatikiza apo, mtedza uli ndi mafuta ambiri komanso mavitamini. Zitha kugwiritsidwa ntchito ngati chowonjezera pazakudya zazikulu, ndipo zimathanso kudyedwa chimodzimodzi.

Mwa maswiti, kugwiritsa ntchito zipatso zouma ndi uchi wochepa ndikololedwa.

Kuchokera zakumwa zimalola compote ya zipatso, timadziti, zakumwa za zipatso ndi tiyi wazitsamba.

Izi menyu ziyenera kukhala ndizonenepa: sipinachi, saladi, katsabola, parsley, anyezi wobiriwira.

Zina zomwe zimathandizira kuchepetsa mafuta a cholesterol m'mitsempha yamagazi ndi:

1. Garlic ndi anyezi. Izi zamasamba ndizotchuka chifukwa cha zochita zawo za anticholesterol. Pogwiritsa ntchito nthawi zonse, mutha kuyeretsa mitsempha yamagazi komanso kulimbikitsanso chitetezo cha mthupi. Milandu yayikulu pakugwiritsa ntchito adyo ndi matenda am'mimba, chiwindi ndi matumbo. Tiyeneranso kudziwa kuti ngati munthu amagwiritsa ntchito adyo yaiwisi nthawi zonse, munthu amatha kuwonjezera mafuta m'thupi mwambiri kuposa 35%.
2. Maunda (nyemba, soya, mphodza), nandolo. Izi zamasamba zimakhala ndi mavitamini B komanso mapuloteni. Amasinthiratu nyama, motero amalimbikitsidwa muzakudya izi. Nthawi zambiri, nyemba zimadziwika ngati ndiwo zamasamba zomwe zimatha kudzaza thupi, osazizaza ndi mafuta owopsa. Mu chakudya, nyemba ndi nandolo zimatha kukhala pafupifupi tsiku lililonse.

Ndikofunikanso kudziwa kuti ma legamu amakhala ndi pectin, omwe amathandiza mwachangu kuchotsa cholesterol yoyipa mthupi.

1. Oatmeal, komanso chinangwa cha phala, chimatsuka mafuta m'thupi. Kuthandizanso kuphika ma cookie ndi mkate kuchokera kwa chinangwa. Amachita monga njira ya burashi mthupi la munthu ndi mitsempha yamagazi.
2. Maapulo atsopano, komanso timadziti kuchokera kwa iwo, timatha kumwa tsiku lililonse. Ndikulimbikitsidwanso kudya zipatso za zipatso (mandimu, malalanje, mphesa, tangerines).
3. Nyama yofiira (ng'ombe) imakhala ndi cholesterol yachilendo. Chinthu chachikulu nthawi imodzi ndikugwiritsa ntchito ng'ombe zophika zokha popanda kuwonjezera mchere.
4. Imwani tiyi wobiriwira tsiku lililonse. Idzayeretsa magazi m'mitsempha, kukonza mtima ndikuthandizira thupi ndi mavitamini. Palibe umboni uliwonse wogwiritsa ntchito. Nthawi yomweyo, shuga sayenera kuwonjezeredwa tiyi wobiriwira. Ndikwabwino m'malo mwake ndi uchi.
5. Idyani mapeyala. Muli ndi mafuta komanso mavitamini athanzi.
6. Mwa mafuta, zokonda ziyenera kuperekedwa kwa mafuta a masamba - azitona, zopendekera, sesame. Zitha kuwonjezeredwa ku saladi monga kuvala, komanso mbale zazikulu.

Kuphatikiza apo, kuwonjezera pa kudya zakudya zopatsa thanzi, ndikofunikira kuti muzitsatira zotsatirazi zopatsa thanzi, chifukwa chomwe mungakwaniritse kuchepetsa cholesterol:

1. Ndikofunikira kubwereza mfundo yophika. Chifukwa chake, kuphika, kuwotcha, kudya ndi kuphika amaloledwa m'zakudya izi. Nthawi yomweyo, kuwaza ndi kudyetsa ndikoletsedwa.
2. Payenera kukhala chakudya chokwanira atatu patsiku ndi zokhwasula pang'ono kapena zitatu zopepuka ndi zipatso ndi mtedza. Kusala kudya sikuloledwa komanso kudumpha chakudya.
3. Chakudya chomaliza chimayenera kukhala maola awiri asanagone.
4. Zakudya ziyenera kudyedwa ndi kutentha kwambiri. Sayenera kukhala wotentha kwambiri kapena kuzizira, chifukwa izi zimapangitsa kuti chakudya chikhale chogaya.
5. Tsiku lililonse, menyu amayenera kukhala ndi mbale zamasamba, zipatso ndi chimanga. Awa ndiye maziko a chakudya ichi, chomwe sichingathe kuthyoledwa.

Zakudya zofunikira sizokwanira kutsitsa cholesterol. Ndikofunikanso kusiyiratu zovulaza, apo ayi zotsatira zoyenera sizikhala.

Chifukwa chake, muyenera kuchepetsa kapena kusiyanitsa kwathunthu zinthu zotere pazosankha zanu:

Kuphatikiza apo, ndikofunikira kupatula kwathunthu kuchokera ku menyu mafuta aliwonse amkaka (tchizi tchizi, zonona wowawasa, kirimu wamafuta, yoghurts, tchizi, ndi zina). Izi ndizothandiza, koma zimachulukitsa cholesterol, motero ndibwino kudya zopangidwa mkaka.

“Muyenera kudziwa kuti khofi amakhumudwitsa mucosa wam'mimba, makamaka ngati waledzera m'mawa pomwe munthu sanadye chilichonse. Akatswiri azakudya amachenjeza kuti regimen ndiyo njira yoyamba yopezera zilonda zam'mimba ndi kapamba. Kuphatikiza khofi komanso kusuta fodya kumakhala koopsa. ”

Kuti mudziteteze ndi mitsempha ya magazi anu ku cholesterol yoyipa, muyenera kutsatira malangizo ena kuti mupewe.

Choyamba ndi kukana kwathunthu zoyipa (kusuta, kumwa). Poyamba, izi zimakhala zovuta kuchita, koma patatha mwezi umodzi munthu azikhala wathanzi - adzakhala ndi tulo tabwinobwino, kulimbitsa kudya, kutsokomola ndudu komanso kusasangalala ndi kumwa mowa kumatha. Komanso, kukhala ndi moyo wathanzi kumakulitsa unyamata ndikuchepetsa chiopsezo chotenga matenda owopsa.

Gawo lotsatira ndi kukula kwa kulemera. Kuti muchite izi, ndikulimbikitsidwa kuti mulumikizane ndi katswiri wazakudya zamagulu azakudya zambiri. Mutha kupangitsanso zakudyazi nokha, komabe, ziyenera kumvetsedwa kuti ngakhale zakudya zomwe mumadya ziyenera kukhala zosiyanasiyana komanso zoyenera.

Gawo lachitatu ndi masewera olimbitsa thupi. Sizongokulitsa mamvekedwe a mtima, komanso zimathandizira kagayidwe kazinthu, kayendedwe ka magazi ndi mtima. Nthawi yomweyo, ndikofunikira kuti masewera olimbitsa thupi azikhala pafupipafupi ndikuchitika mu mpweya watsopano. Kusankha kwawo ndikwabwino masiku ano - kumatha kukhala kuthamanga, kupalasa njinga, kuyenda pansi. Kusambira komanso kulimbitsa thupi kumathandizanso.

Udindo wofunikira kwambiri mu cholesterol yabwino yokhazikika umachitika ndi momwe munthu akumvera. Izi ndizoyenera chifukwa chakuti munthu akapanikizika ndipo akukumana pafupipafupi, ndiye kuti amasintha mahomoni omwe samawonetsedwa bwino pa cholesterol. Komanso, ndikakhala ndi nkhawa, anthu ena zimawavuta kuti azilamulira zakudya zawo ndipo 'amatenga mavuto' ndi chakudya choyipa.

Pofuna kupewa izi, ndi zovuta zazing'ono zomwe muyenera kulumikizana ndi katswiri wama psychologist kapena psychotherapist. Muthanso kuyambitsa chizolowezi chatsopano, kumvera nyimbo zachikale, kuchita yoga ndi kuphunzira china chatsopano kuti musinthe.

1. 
   Svechnikova N.V., Saenko-Lyubarskaya V.F., Malinovskaya L.A. Chithandizo cha kuleka kwamisempha, State Medical Publishing House of the Russian SSR - M., 2016. - 88 p.
2. 
   Chithandizo Cha Mkati cha Tinsley R. Harrison. M'mavoliyumu 7. Bukhu la 6. Matenda a Endocrine ndi Matenda a Metabolic, Zochita, Makampani a McGraw-Hill, Inc. - M., 2016 .-- 416 p.
3. 
   Chithandizo cha Okorokov A.N. Matenda a ziwalo zamkati. Gawo 2. Chithandizo cha matenda amitsempha. Chithandizo cha endocrine matenda. Chithandizo cha matenda a impso, mabuku a Medical - M., 2011. - 608 c.

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