Momwe kefir amakhudzira cholesterol

High cholesterol m'thupi ndi vuto lalikulu lomwe likukula. Kuchuluka kwa otsika osalimba lipoproteins kumawonjezera chiopsezo cha matenda angapo owopsa, kuphatikizapo atherosulinosis, ischemia, stroke ndi matenda ena amtima. Munkhaniyi tikambirana ngati zingatheke kugwiritsa ntchito kefir ndi cholesterol. Mudzakhala ndi lingaliro lazakudya zomwe zingadye mafuta ambiri a LDL cholesterol ndi zomwe ziyenera kupewa. Mukumvetsetsa cholesterol, chifukwa thupi limafunikira ndi zomwe zimafunika pokonza.

Cholesterol ndi cholesterol yamagazi

Cholesterol ndi mowa wamafuta womwe umakhudzidwa m'njira zambiri zofunika, makamaka metabolism. Thupi limakhudzidwa ndi kapangidwe ka maselo, moyenera, ndi gawo la nembanemba. Ndikofunikira kwambiri kuti mawonekedwe a mahomoni amunthu akhale momwemo.

Gawo lalikulu (80%) limapangidwa mwachindunji m'thupi (m'chiwindi). 20% yina ya chinthucho imalowa m'thupi ndi chakudya, pomwe kuchokera m'matumbo ang'onoang'ono imalowa m'chiwindi, komwe imakonzedwa. Thupi ili limayang'anira cholesterol.

Mitundu iwiri ya cholesterol:

Low density lipoprotein (LDL) - cholesterol iyi imakhudzidwa ndikupanga kuchuluka kwa mahomoni ndi kupanga kwa maselo. Mlingo wochepetsedwa ungayambitse kukhazikika kwa boma lokhumudwitsa, neurosis, komanso kuchepa kwa zomwe zimachitika. Koma kuchuluka kwambiri kwa LDL ndi kowopsa, chifukwa chake kumatchedwa "koyipa." Ngati chizindikirocho chikuposa chizolowezi, ndiye kuti mwina pali vuto la hypocholesterolemia, komanso chifukwa cha atherosulinosis.
High Density Lipoprotein (HDL) - Imayang'anira zomwe zili LDL. Amatsuka owonjezera kuchokera ku ziwiya zam'madzi ndikuzipititsa ku chiwindi kuti ziwonongeke.

Ndikofunikira kuonetsetsa kuti LDL m'thupi imagwirizana ndi chizolowezi. Chifukwa chake, achikulire ayenera kukayezetsa ngati ali ndi zaka zisanu zilizonse. Kuphatikiza apo, ngati munthu ali pachiwopsezo, ndiye kuti muyenera kumachita cheke nthawi zambiri.

Anthu omwe ali pachiwopsezo:

Osuta.
Ndi kulephera kwa mtima.
Ngati pali vegetovascular dystonia.
Anthu omwe akudwala matenda oopsa.
Ngati ndinu wonenepa kapena wonenepa kwambiri.
Amuna azaka zopitilira 40 ndipo azimayi amasiya kusamba.
Anthu omwe ali ndi masewera olimbitsa thupi ochepa.

Zisonyezo za cholesterol:

Chizindikiro chachikulu ndi 3.6-5.2 mmol / l (chofanana kwa amuna ndi akazi).
Mulingo wa HDL ndi 0,9-1.9 mmol / L (mwa akazi), 0.7-1.7 mmol / L (mwa amuna).
Mulingo wa LDL wafika mpaka 3.5 mmol / l (kwa akazi), 2.25-4.82 mmol / l (kwa amuna).
Triglycerides - 2.0-2.2 mmol / l (zofanana kwa amuna ndi akazi).

Ndi zakudya ziti zomwe zimaloledwa komanso zothandiza kwa LDL yayikulu

Chofunika kwambiri chazinthu zapamwamba kwambiri za lipoproteins ochepa ndi masamba. Amakhala ndi michere yambiri, yomwe imamanga mamolekyulu a lipid ndikuchotsa m'thupi. Zothandiza zipatso ndi zipatso. Ndi hypocholesterolemia, ndizothandiza kudya zipatso za zipatso, zomwe zimakhala ndi pectin, zomwe zimathandiza kuthetsa LDL.

Ndizothandiza kudya mtedza ndi mbewu, zomwe ndizofunikira kwambiri zamafuta acids. Zowona, ndikofunikira kukumbukira kuti pachimake chilichonse pamakhala zopatsa mphamvu zambiri, motero ndikofunikira kuyang'anira nthawi yogwiritsira ntchito.

Momwe mungagwiritsire ntchito mkaka ndi mkaka

Zinthu zamafuta amkaka ndizoletsedwa makamaka ngati muli ndi LDL yapamwamba. Mutha kudya mkaka ndi mafuta a mkaka okha omwe amakhala ndi mafuta ochepa. Koma ndikofunikira kupatula mkaka wamafuta ndi zinthu mkaka wowawasa (tchizi tchizi, yogati ndi kefir) kuchokera pachakudya.

Mkaka ndi wofunikira m'zakudya, chifukwa zimakhala ndi mavitamini ndi michere yambiri yothandiza. Choyamba, mapuloteni, phosphorous ndi calcium ndizokwanira iwo pazinthu zamafuta ochepa. Kefir wokhala ndi cholesterol sayenera kukhala ndi mafuta oposa 1%. Simungadye tchizi yamafuta akunyumba, koma tinene ndi mafuta osachepera 5 kapena ochepa. Kirimu wowawasa silivomerezedwa, ndibwino kuti musinthe ndi yogati yachilengedwe yopanda mafuta.

Zakudya ziti zomwe siziyenera kudya

Mukamalemba zakudya za cholesterol, ndikofunikira kuti musangoganizira zaumoyo wokha, komanso kudziwa bwino zomwe sizingagwiritsidwe ntchito. Mwachilengedwe, zakudya zomwe zimakhala ndi LDL zambiri ndizoletsedwa. Choyambirira chomwe chimaletsedwa ndi masoseji, mafuta ophikira, chakudya mwachangu ndi zinthu zomalizidwa. Izi ndi zinthu zomwe sizokhala ndi cholesterol yokhayo, komanso zinthu zina zovulaza. Nthawi yomweyo, sizipindulitsa thupi, chifukwa zimakhala ndi mafuta komanso chakudya chambiri. Ndikofunikira kuchepetsa kuchepa kwa nyama yamafuta ndi offal, makamaka chiwindi, mapapu ndi ubongo, chifukwa ali ndi LDL yambiri.

Mu mafuta kefir, mkaka wophika wopanda pake, tchizi tchizi, wowawasa wowawasa ndi zinthu zina mkaka ndi mkaka wowawasa, monga tafotokozera pamwambapa, kuchuluka kwakukulu kwamafuta. Chifukwa chake, pakudya zama anti-cholesterol, siziyenera kudyedwa. Cholesterol ikhoza kuwuka ngati simutsatira malangizowa.

Asayansi sanafikirebe pamavomerezo oti mazira amathanso kumwa pomwe akulimbana ndi LDL yayikulu. Inde, mazira amakhala ndi zinthu zambiri, koma amapezeka m'mazilamu okha. Chifukwa chake, popanga chidacho, kugwiritsa ntchito mazira kumaloledwa kokha mu kuchuluka kwa zidutswa 2-3 pa sabata. Koma mapuloteni sangakhale ochepa.

Malangizo ochepa opangira zakudya

Kuti muthane ndi vuto la kuchuluka kwa milomo ya lipoprotein, ndikofunikira kuphatikiza mndandanda wazakudya ndi menyu. Nayi malingaliro 7 ofunikira kuti pakhale chakudya choyenera:

Chotsani makeke amafuta ndi makeke ku zakudya.
M'pofunika kuchotsa zakudya zotsiriza mu zakudya.
Chepetsani kudya kwanu nyama. M'malo mwake ndi ma analogi a masamba, mwachitsanzo, sinthani batala kukhala mafuta. Amalangizidwa kugwiritsa ntchito sesame ndi flaxseed chifukwa ali ndi mafuta ambiri a omega-3.
Sinthani nyama zamafuta ndi zotsalira. Osachotsa nkhumba, bakha, tsekwe, mwanawankhosa. M'malo mwake, pezani nyama yamwana wang'ombe, bere la nkhuku ndi mitundu ina yamafuta ochepa.
Osamweranso kapu imodzi ya khofi patsiku.
Pewani mowa. Pazitali kwambiri nthawi zina amatha kuloledwa kapu ya vinyo wouma.
Phatikizaninso zakudya zam'nyanja ndi nsomba zotsamira m'zakudya zanu. Amakhala ndi machitidwe apamwamba a omega-3 ndi zina zopindulitsa zomwe zimathandizira kuchepetsa LDL.

Pomaliza

Madokotala amalimbikitsa, choyambirira, kuti alabadire za moyo ndikusintha. Ndikofunikira kuwonjezera zolimbitsa thupi. Kuthamanga ndikofunika kwambiri. Ngati muli ndi mavuto a mtima, ndikofunikira kusintha zolimbitsa thupi pafupipafupi kwa mphindi 40.

Sinthani kadyedwe kanu, kupatula zakudya za "cholesterol" muzakudya zanu, ndikuphatikizanso zakudya zolimbikitsa mafuta m'thupi. Kefir yokhala ndi cholesterol imatha kuledzera, chifukwa ili ndi mapuloteni ambiri, calcium ndi zina. Ndikofunikira kusiya zizolowezi zoipa (kusuta fodya ndi mowa).

Kumbukirani kukumbukiranso mayeso a labu nthawi ndi nthawi kuti muwunikire kuchuluka kwa LDL ndi HDL. Ngati mavuto abwera, osadzinyengerera, kukaonana ndi dokotala ndipo amakupatsani chithandizo choyenera. Dzikondeni nokha ndi kuteteza thanzi lanu.

Ubwino wa kefir

Njira za metabolism zimabwezeretsedwera, chakudya chimatenga bwino.
Kuopsa pambuyo kudya yokazinga ndi katundu.
Kefir sasintha chakudya chamafuta kukhala mafuta, motero sasinthidwa mphamvu.
Chogulitsachi chimagwira ngati prophylactic yabwino yotsutsana ndi khansa ya esophageal ndi cirrhosis.
Zimalepheretsa kuvunda kwa chakudya, potero kuyeretsa ziwalo za mafinya ndi poizoni.
Amathetsa mavuto omwe amadza chifukwa cha ziphe m'maselo a chiwindi. Kutha kubwezeretsa thupi.
Kuthandiza mankhwalawa komanso kupewa dysbiosis. Amachotsa zizindikiro za kuledzera. Muffles chilakolako, chifukwa chake amagwiritsidwa ntchito mu zakudya.
Amakweza mulingo wa calcium, womwe umathandizanso ku mafupa a mafupa.
Kubwezeretsanso kuchuluka kwa mapuloteni nthawi yoyamwitsa. Mapuloteni ena owonjezera amatha kupanga mafupa a mwana ndikuwongolera dongosolo lamanjenje.
Imathandizira kuchepetsa cholesterol yayikulu. Tsatani zinthu mu kefir kuyimitsa kusintha kwa mtima mu mtima, kuletsa chiopsezo chotenga matenda a atherosulinosis.
Imalimbana ndi seborrhea yamitundu yosiyanasiyana, imachotsa kuchepa kwa tsitsi, kuwuma kwawo ndi mafuta. Zimakhala ndi zotsatira zabwino pakhungu.
Kuchita bwino kwambiri pamkamwa, kumalepheretsa kufalikira kwa ma caries. Pankhaniyi, kefir muzimutsuka pakamwa panu, osamwa.
Amagwiritsidwa ntchito ngati prophylactic polimbana ndi kuchepa kwa vitamini.
Ili ndi mphamvu za antidepressants, motero, imapangitsa dongosolo lamanjenje. Amachotsa kusowa tulo, amathandizanso kusokonekera.
Mphamvu yothandiza, motero, ndiofunika kudzimbidwa.
Imakhala ndi katundu wosinthika, kulola kubwezeretsa mwachangu kwa minyewa yam' cell.
Amagwiritsidwa ntchito polimbana ndi cholecystitis, shuga, urolithiasis.
Chifukwa cha zomwe zimapangidwa, maantibayotiki samadziunjikira m'thupi. Zotsatira zamankhwala zikuyenda bwino.

Zotsatira za kefir pa cholesterol

Kefir amateteza matenda a cholesterol mthupi

Kefir wokhala ndi cholesterol amatha kukhazikitsa kagayidwe ka lipid m'thupi, iyenera kukhala gawo lazokakamiza pakudya kwa munthu wodwala.

Kefir wokhala ndi cholesterol yayikulu ali ndi malire ake - palibe magalamu 300 a cholesterol omwe amaloledwa patsiku.

Malangizo ogwiritsira ntchito:

Musamwe osapitirira 500 ml ya kefir patsiku.
Kuti muchepetse kumverera kwa mutu, imwani kefir usiku.

Madokotala amalangiza kupaka phala mkaka ndi buckwheat m'mawa. Thirani supuni zinayi za buckwheat ndi kefir ndikusiya nthunzi kuti mufiriji usiku wonse.

Contraindication

Buckwheat ndi kefir ya cholesterol imakhudza ntchito ya ziwalo zina, koma zoletsa zina ziyenera kukumbukiridwa:

Mtsutso waukulu womwe umagwiritsidwa ntchito popanga mkaka wogwiritsa ntchito ndi hyperacid gastritis.
Kefir yokhala ndi mafuta ambiri imakhudza kwambiri shuga, shuga.
Kukhalapo kwa cholesterol yayikulu sikutanthauza kuti wodwalayo aletsedwa kugwiritsa ntchito kefir. Ingomwa mchenga wokhala ndi mafuta ochepa mkaka kapena mafuta ochepa a mkaka. Mutha kuphatikiza ndi chimanga, masamba kapena zipatso.
Lactic acid, yomwe ndi gawo la zakumwa, imawonjezera kuchuluka kwa pH, ndipo izi zimatha kuwononga zilonda zam'mimba komanso mavuto ena ena owopsa.
Musaiwale za kusalolerana kwamkaka kwa mapuloteni amkaka. Munthu yemwe ali ndi matenda oterewa amaletsedwa kumwa osati kefir (ngakhale mafuta ochepa kwambiri), koma zinthu zina zamkaka, monga mkaka, mkaka wophika wopanda mafuta, yogati.
Mosamala ayenera kumwedwa kuti akamwe mkaka wowonjezera mkaka pamaso pa chiwopsezo cha dyspepsia, zilonda zam'mimba zowonjezera acidity yam'mimba.

Ndikofunikira kukumbukira kuti kutsitsa kumatha kuchitika chifukwa cha zolondola komanso zowongolera zomwe zimapezeka.

Mitundu Yovomerezeka

Thupi labwino limakhala ndi lipoprotein yoposa 5 mmol / lita. Ngati munthu ali ndi matenda a mtima, kusokonekera kwa mitsempha, matenda am'mimba, ndiye kuti 4.5 mmol / lita. Popeza pafupifupi 80% ya njira yokhazikitsidwa imapangidwa ndi thupi, mlingo wa cholesterol wa tsiku ndi tsiku sayenera kupitirira 300 mg kwa munthu wathanzi komanso 200 mg chifukwa cha zovuta zaumoyo.

Zothandiza katundu

Kefir amachita ngati prebiotic, imakhudza matumbo a microflora, kagayidwe.

Kapangidwe kake kamakomoka kamapatsa mphamvu mkaka wowiritsa:

Lactic acid tizilombo tomwe tikulepheretsa kugwira ntchito kwama bacteria. Amawonjezera kukana kwa thupi kumatenda am'matumbo, chifuwa chachikulu.
Amasintha ntchito ya chiwindi. Amachepetsa mayamwidwe amkati a cholesterol amkati.
Imalimbitsa chitetezo chathupi. Pafupifupi 70% ya chitetezo cham'mimba chimakhala m'matumbo. Chifukwa chake, mkhalidwe wabwino wa microflora umakhala ndi zotsatira zabwino pakudzitchinjiriza kwa chitetezo cha mthupi.
Amathandizira kupanga madzi am'mimba, michere yam'mimba. Chifukwa cha izi, ntchito yogaya chakudya imachulukanso.
Imalimbikitsa matumbo motility. Kuthandiza kupewa, chithandizo cha kudzimbidwa.
Amachotsa poizoni, zoopsa m'magazi. Ndi tsankho la lactose, kugwiritsa ntchito kefir nthawi zonse kumathandiza kuyamwa mankhwalawa.
Mapumulo, amachepetsa mphamvu yamanjenje. Imathandizira kupanga melatonin, serotonin. Kubwezeretsa kugona, kumakongoletsa mkhalidwe wamaganizo.
Muli mapuloteni ambiri. 1 chikho - 10 g mapuloteni, mafuta ochepa. Amabwezeranso msanga mapuloteni posunga zakudya zama calorie ochepa kapena zamafuta ochepa.
Osavuta kugaya. Pa kupesa, chinthucho chimasunga mavitamini onse, mchere womwe umakhala mkaka, koma umatengedwa ndi wamasiye mwachangu komanso mosavuta.
Gwero la calcium, phosphorous. 200 ml ya kefir ili ndi 20% ya zakudya za tsiku ndi tsiku za mchere. Kumwa zakumwa pafupipafupi ndi njira yabwino yopewera caries ndi mafupa.
Amawatcha anthu a zaka zakumwa. Chimodzi mwa zifukwa zake ndi kuchuluka kwambiri kwa ma antioxidants omwe amalepheretsa kukalamba kwa maselo.

Pakutentha kumalepheretsa kuchepa madzi m'thupi, kukhalabe ndi chinyezi.

Kodi kefir amathandiza ndi cholesterol

Chakumwa cha mkaka wowawasa chimasintha kagayidwe, kotero iyenera kudyedwa ndi hypercholesterolemia. Mchere wambiri umateteza mitsempha kuti isawonongeke, imathandizanso kutupa, komanso imalepheretsa mapangidwe a atherosranceotic malo.

Kubwezeretsanso matumbo microflora kumathandizira kutulutsa kolesterol yoyipa, kumachepetsa mayamwidwe ake. Ndikofunika kumwa nthawi 1-2 / tsiku mu 300-500 ml. Ndikofunika kwambiri kudya musanagone, kefir amathandizira njala, imathandizira zida zam'mimba.

Kefir wokhala ndi cholesterol yambiri angagwiritsidwe ntchito ndi zinthu zina zogwira ntchito:

kapu ya kefir yokhala ndi 2 tsp. uchi umasinthasintha kuthamanga kwa magazi, kusintha kugona, kuchotsa cholesterol yoyipa,
kuonjezera chitetezo chokwanira 1 ml ya mankhwala kuwonjezera 1 tsp. sinamoni pansi kapena turmeric (mutha kuwonjezera ziwirizi zonse nthawi imodzi), kwezani, imwani nthawi yomweyo,
chakudya cham'mawa chokhala ndi kefir chimakongoletsa chimbudzi, chimapatsa thupi mphamvu.

Zopanda mafuta zopanda mafuta zimakhala ndi zinthu zopanda phindu, mabakiteriya a lactic acid. Ngati cholesterol imakwezedwa, ndikulimbikitsidwa kuti muzimwa zakumwa zomwe zili ndi mafuta a 2.5-3.2%.

Zosayenera kugwiritsa ntchito

Kuti mupange bwino pulogalamu yazakudya, ngati kuli koyenera, tsitsani cholesterol, muyenera kudziwa zomwe zimaperekedwa ndi kuchuluka kwakukulu. Ma lipoprotein ambiri ali mu kapangidwe kazogulitsa zamasitolo - confectionery, zakudya zosavuta, mchere. Mafuta ambiri opanda thanzi amagwiritsidwa ntchito popanga zinthu izi. Pali cholesterol popanga nyama, chiwindi, mapapu ndi zina zotulutsa.

Zinthu zomalizidwa za nyama - masoseji, masoseji, zakudya zamzitini zimaphatikizanso mafuta ambiri a cholesterol. Kuphatikiza apo, m'gululi muli zinthu zambiri zamchere, zomwe sizabwino ndi index ya LDL pamwamba pazomwe zimachitika. Zakudya zamkaka zokhala ndi mafuta ambiri - tchizi tchizi, mkaka wowotchera, kefir, kirimu wowawasa ulinso ndi zinthu zambiri zoyipa.

Koma nthawi imodzimodzi, kulibe cholesterol yambiri mu kefir, tchizi chokoleti, mkaka wowotchera, ndipo zinthu izi zimaloledwa kuti zidyedwe.

Amakhulupirira kuti LDL yambiri imapezeka mazira, koma zoona, cholesterol imangopezeka mu ma yolks, ndiye kuti pali cholesterol yocheperako kuposa, mwachitsanzo, munyama yamafuta. Komabe, popanga chakudya, kuchuluka kwa mazira omwe amamwa kuyenera kuchepetsedwa mpaka awiri mpaka atatu pa sabata.

Zinthu zamkaka

Monga tawonera kale, mafuta onse amkaka amkaka ndi oletsedwa ndi cholesterol. M'pofunika kukana zonona, kirimu wowawasa, tchizi wamagulu osowa mafuta.Ndikofunika kuti musagwiritse ntchito zopangidwa kuchokera ku mkaka wamafuta - kefir, ayisikilimu, tchizi choko, yogati. Mkaka wopanda mafuta umakhala ndi zonse zofunika m'thupi (calcium, protein, phosphorous) komanso mkaka wamafuta. Koma nthawi yomweyo, cholesterol ndiyocheperako.

Kukana kwathunthu mkaka ndi mkaka sikofunikira. Mumangofunika kusintha mkaka wonse ndi mkaka wopaka kapena wopanda mafuta. Yogati yamafuta - peresenti imodzi, tchizi chopangira nyumba - kwa kanyumba tchizi wokhala ndi mafuta osaposa 5%, ndi zonona wowawasa - kwa yogati yachilengedwe yopanda mafuta.

Malangizo Othandiza

Cholesterol okwera ndi vuto lalikulu. Kuti muthane ndi vutoli muyenera kupanga zakudya zoyenera, malinga ndi malingaliro omwe ali otsatirawa.

Ndikofunika kusiya kumwa nyama zopangidwa. Ndikofunika kuchotsa pamndandanda wamasiku onse ndimasunganso makeke, mchere.
Ndikofunikira kuchepetsa kuchuluka kwamafuta a nyama. Mwachitsanzo, batala ayenera m'malo ndi masamba analog. Amalimbikitsidwa makamaka kuti agwiritse ntchito - sesame, linseed ndi mafuta a azitona.
Sikoyenera kupatula kwathunthu nyama zopangidwa ndi nyama. Ndikofunika kusintha mitundu yake yamafuta ndi yamafuta ochepa. Ndiye kuti, m'malo mwa nkhumba, sinthani zakudya ndi ng'ombe, nyama ya kalulu. Goose, bakha wapakhomo amaletsedwanso. Kuyambira nkhuku ndi nkhuku zimaloledwa. Mutha kuwonjezera pa nyama nyama zamtchire, momwe kuchuluka kwa mafuta kumakhala kochepa kwambiri.
Zakudya zam'nyanja, makamaka nsomba zamitundu yamafuta ochepa ndizothandiza, chifukwa zimathandizira kuyeretsa ziwiya za cholesterol zomwe zimakhalamo.
Kofi yachilengedwe imathandizira kukulitsa LDL. Mlingo wovomerezeka ndi kapu imodzi ya zakumwa zolimbikitsanso patsiku.
Mowa ndi mizimu imaletsedwanso. Mutha kugula magalasi owerengeka ochepa a vinyo wouma kenako pang'ono.

Ngati mukufuna kutsika cholesterol, muyenera kusintha kwambiri zakudya zanu. Ndipo muyenera kuyamba ndi kupatula mafuta a nyama, mchere ndi shuga kuchokera pamenepo. Ndi zinthu izi zomwe zimathandizira kukulitsa milingo ya LDL. Malangizo apamwamba pazakudya amatsika ku mfundo zomwe zimagwiritsidwa ntchito pakukhalabe ndi moyo wathanzi.

Ngati chizindikiro cha cholesterol chikuposa chovomerezeka, ndiye kusintha zakudya zomwe zingathandize kuthetsa vutoli. Kunenepa kwambiri, kusachita masewera olimbitsa thupi, kusuta fodya, kudya mosapatsa thanzi, chikhalidwe cha makolo ndi zinthu zomwe zimayambitsa chiwopsezo cha LDL. Chifukwa chake, kuphekera ndi gawo limodzi mwazinthu zosangalatsa. Zinthu zonse zimatha kusinthidwa ngati mutasintha thupi, kusiya kumwa mowa, utsi, kuwonjezera zochita.

Ngati njira zonse pamwambazi sizikubweretsa zotsatira zoyenera, ndiye kuti kuchuluka kwa chiwonetserochi kumayambitsidwa ndi mavuto azaumoyo ndipo muyenera kukayezetsa, molingana ndi zotsatira zomwe dokotala akupatseni mankhwala oyenera.

Kodi kefir amathandizira ndi cholesterol yayikulu?

Kwa zaka zambiri osavutika ndi CHOLESTEROL?

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

Mafuta okhala ngati mafuta m'thupi palokha si owopsa. Koma kuchuluka kwake kukakhala kwakukulu kuposa zabwinobwino, pamakhala vuto la atherosulinosis, lomwe limakulitsa chiopsezo cha kufa chifukwa cha vuto la mtima kapena sitiroko.

Ndi cholesterol yokwezeka, mapangidwe a atherosselotic amapanga m'mitsempha yamagazi yomwe imasokoneza kayendetsedwe ka magazi konse. Neoplasms ikachulukana, amatha kutseka chotengera, chomwe chimasokoneza magazi.

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

Kodi kefir ndi cholesterol zimaphatikizana? Yankho la funsoli ndilokondweretsa kwa onse omwe ali ndi matenda ashuga omwe amalimbikitsidwa kuti azidya zakudya za hypocholesterol - mndandanda umaphatikizapo zinthu zomwe zimakhala ndi cholesterol yaying'ono.

Katundu wa mkaka si mafuta, 1%, 3.2% mafuta ndi zina. Kutengera kuchuluka kwa mafuta omwe amapezeka, kuchuluka kwa mafuta a cholesterol kumasiyana pa g 100. Tiona ngati ndizotheka kumwa kefir ndi cholesterol yayikulu, momwe mungachitire bwino? Komanso lingalirani zamkaka zina zakumbuyo za hypercholesterolemia.

Katundu wa kefir

Zinthu zamkaka wowawasa zimaperekedwa pachitetezo cha sitolo iliyonse. Izi ndi kefir, mkaka wowotchera, mkaka, ndi zina zambiri. Amasiyana mu kuchuluka kwa mafuta. Kutengera ndi chidziwitso ichi, ndikofunikira kudziwa tanthauzo la kumwa.

Anthu odwala matenda ashuga omwe ali ndi vuto la kupuwala kwamafuta, akapezeka kuchuluka kwambiri kwa lipoproteins m'magazi, ndikofunikira kudya kefir yokhala ndi mafuta ochepa. Izi zimakupatsani mwayi wopatsa thupi zakudya zoyenera kuti zizigwira bwino ntchito m'mimba. Mukamamwa chakumwa choterechi, cholesterol yochepa imalowa m'thupi, zomwe sizikhudza mbiri ya cholesterol.

Kefir samakoma kokha, komanso chakumwa chabwino, chomwe chimayenera kukhala pazakudya za munthu aliyense tsiku lililonse. Imasinthasintha ntchito ya m'mimba, imathandizira kukhalanso ndi microflora.

Kodi ndi cholesterol yochuluka motani mu kefir? Mu kefir 1% mafuta amakhala ndi 6 mg wamafuta ngati mafuta pa 100 ml ya zakumwa. Mwanjira ina, pang'ono, kotero amaloledwa kuti adye.

Ntchito zothandiza mkaka wopaka mkaka ndi izi:

Chakumwa chimathandizira kapangidwe ka madzi am'mimba ndi michere ina ya m'mimba, yomwe imapangitsa kuti chakudya chikhale bwino,
Kuphatikizikako kumakhala ndi mabakiteriya ambiri opindulitsa omwe amapereka kubwezeretsanso kwa matumbo microflora. Chifukwa cha izi, pang'ono antiseptic zotsatira zimawonedwa, popeza lactobacilli imalepheretsa kubereka kwa tizilombo tating'onoting'ono popewa njira zowola.
Chakumwa kumalimbikitsa mphamvu ya m'mimba thirakiti, zimathandizira machitidwe a defecation - salola kudzimbidwa. Imatsukanso bwino thupi la poizoni, ma allergen ndi zinthu zina zopweteka zomwe zimapangidwa motsutsana ndi vuto la lipid,
Kefir amadziwika ndi katundu wochepa wa diuretic, amathetsa ludzu, amakhutira ndi madzi, amachepetsa chilimbikitso.

100 g mafuta a kefir 3% ali ndi zopatsa mphamvu 55. Pali mavitamini A, PP, ascorbic acid, mavitamini a gulu B. Zinthu zochepa zamchere - chitsulo, potaziyamu, calcium, phosphorous, sodium ndi magnesium.

Momwe mungamwe kefir ndi cholesterol yayikulu?

Zinthu zamkaka zamafuta ochepa sizingatheke kokha, komanso ziyenera kudyedwa ndi shuga ndi cholesterol yayikulu yamagazi. Amaphatikizidwa pazakudya za tsiku ndi tsiku. Pomwa mowa, sankhani chakumwa chamafuta chopanda mafuta, kapena 1% mafuta.

100 ml ya 1% kefir ili ndi pafupifupi 6 mg ya cholesterol. Zakumwa zomwe zimakhala ndi mafuta ambiri, zimakhala ndi zinthu zina zamafuta. Chiwerengero cha mafuta omwe amapezeka pazopindulitsa sizikhudza.

Kefir amaletsedwa bwino kwambiri asanagone. Chakumwa chakecho chimachepetsa kudya, chimathandiza kugaya chakudya. Mutha kumwa mpaka 500 ml ya madzimadzi patsiku, bola kuti kuchuluka kwake sikungakhudze moyo wabwino, sikubweretsa chimbudzi.

Kumwa kefir kokhazikika kumatha kuchepetsa milingo yayikulu yotsika. Kupititsa patsogolo phindu la chakumwa cha mkaka chopsa, chimasakanikirana ndi zinthu zina zomwe zimatsitsanso cholesterol.

Maphikidwe a normalization wa cholesterol ndi kefir:

Kuti muchepetse shuga wamagazi ndi cholesterol, kefir ndi sinamoni zimasakanizidwa. Mu 250 ml ya mkaka wothira mkaka kuwonjezera ½ supuni ya zonunkhira. Wowerama bwino, imwani kamodzi. Njira iyi siyikulimbikitsidwa chifukwa cha matenda oopsa kwambiri.
Kuphatikizidwa kwa sinamoni ndi turmeric kumathandizira kuti muchepetse kulemera kwakukulu, komwe ndikofunikira kwambiri kwa mtundu wa 2 matenda a shuga. Chinsinsicho chimakonzedwa chimodzimodzi ndi mtundu wapitawu. Mankhwalawa amatha mwezi umodzi, patatha sabata yopuma mutha kubwereza.
Kuchepetsa uchi kumathandiza kuchepetsa cholesterol. Mu kapu ya kefir onjezani chinthu cha njuchi kuti mulawe, imwani. Mu matenda a shuga, njira zamankhwala izi zimayenera kugwiritsidwa ntchito mosamala kuti zisayambitse chitukuko cha dziko la hyperglycemic.
Buckwheat ndi kefir amathandizira kuti cholesterol yotsika. Chakumwa chamafuta ochepa ndi premiw buckwheat amasakanikirana. Supuni zitatu za phala zikufunika 100 ml ya zakumwa. Zosakaniza zosiyidwa zidasiyidwa kwa maola 12. Chifukwa chake, ndikofunikira kuphika kumadzulo kuti mudye m'mawa. Amadya m'mawa ndi phala losazolowereka, lotsukidwa ndi kapu ya madzi enieni kapena mchere. Njira yothandizira achire ndi masiku 10. Itha kubwerezedwa miyezi isanu ndi umodzi iliyonse.

Ngati muli ndi cholesterol yotsika bwino komanso LDL yayikulu, ndikulimbikitsidwa kusakaniza kefir ndi adyo. Mwa 250 ml ya zakumwa mufunika masamba ochepa a adyo mwanjira ya gruel. Kusintha kukoma, mutha kuwonjezera katsabola watsopano kapena parsley. Sambani ndi kuwaza amadyera.

Galasi ya chakumwa chotere imatha kusinthanitsa ndi chithunzithunzi, imakwanira bwino komanso imachepetsa chilakolako cha matenda ashuga.

Mkaka ndi cholesterol

Mkaka wa Cow umakhala ndi mafuta 4 g pa 100 ml ya zakumwa. Mafuta 1% omwe ali ndi mafuta ali ndi 3,2 mg ya cholesterol, mu 2% mkaka - 10 mg, mu 3-4% - 15 mg, ndipo 6% - oposa 25 mg. Mafuta mkaka wa ng'ombe amakhala ndi ma acid oposa 20, ofunikira kuti thupi lizigwira ntchito bwino.

Kupatula mkaka pachakudya sikulimbikitsidwa, koma kumwa kwambiri kumayambitsa vuto lalikulu ndi hypercholesterolemia. Anthu omwe amadwala matenda ashuga omwe amawonjezera mafuta amtundu, amalimbikitsidwa kumwa chakumwa 1%.

Mlingo wa mkaka patsiku ndi 200-300 ml. Zinaperekedwa kulekerera kwabwino. Koma zizolowezi zimatha kuchuluka nthawi zonse ngati zochuluka sizikhudza mbiri ya cholesterol.

Mkaka wa mbuzi uli ndi 30 mg ya cholesterol pa 100 ml. Ngakhale izi, zimafunikirabe muzakudya. Popeza mumakhala zinthu zambiri mmenemo zomwe zimathandizira kuyamwa ziwalo za lipid popanda kupangidwa ndi cholesterol plaques.

Kuphatikizikako kumakhalanso ndi mafuta achilengedwe a polyunsaturated, omwe amachititsa kuti mafuta azikhala mwamtundu, amatha kukulitsa chitetezo cha mthupi. Mkaka wa mbuzi umakhala ndi calcium yambiri - mdani wa kufalikira kwa cholesterol. Gawo la mcherewo limagwira bwino ntchito yamtima.

Skim mkaka wopitilira kumwa osavomerezeka. Izi ndichifukwa choti mavitamini, mchere, ma enzyme ndi zinthu zina zomwe zimachitika mwanjira ya mafuta zinatayika limodzi ndi mafuta.

Ndikwabwino kumwa zamafuta pang'ono m'malo mongodya anzanu osagwiritsa ntchito mafuta ambiri.

Tchizi tchizi ndi mafuta ambiri

Maziko a kanyumba tchizi ndi calcium ndi mapuloteni. Zimafunika kulimbitsa minofu ndi mafupa mthupi. Chidacho chilinso ndi madzi ochepa komanso chakudya chamafuta. Pakati pa mavitamini, ascorbic acid, vitamini E, PP, B ndi apadera, ndi michere - magnesium, potaziyamu, manganese, sodium, phosphorous ndi chitsulo.

Kuphatikizidwa kwanyumba kanyumba kanyumba kosungirako kumalimbitsa mano, kumalimbitsa tsitsi, kumakhudza bwino ntchito yamtima wamanjenje. Tchizi tchizi, mosasamala kanthu za mafuta, zimapindulitsa thupi. Ma amino acid omwe amapezeka pakapangidwe amakulitsa kugaya, kusintha makoma a mitsempha yamagazi.

Ubwino wa kanyumba tchizi sulephera. Koma sizipereka kuchepa kwa cholesterol, m'malo mwake, zimawonjezera ndende. Izi zimatengera mtundu wamtundu wazinthu zomwe adapanga. Mitundu yamafuta imakhala ndi 80-90 mg ya cholesterol pa 100 g.

Ponena za tchizi cha kanyumba, 0,5% yamafuta kapena wopanda mafuta kwathunthu, imatha kudyedwa ndi hypercholesterolemia komanso mitundu yapamwamba kwambiri ya atherosclerosis. Ndi kuchuluka kwa LDL, odwala matenda ashuga amaloledwa kudya katatu pa sabata. Kutumikirako ndi 100 g. Mapindu ake ndi awa:

Pali lysine mu kanyumba tchizi - chinthu chomwe chimasintha kayendedwe ka magazi, chimawonjezera hemoglobin. Kuperewera kwamatenda kumayambitsa matenda aimpso, kufooka kwa minofu ndi mafupa dongosolo, matenda a kupuma,
Methionine ndi amino acid yemwe amaphwanya lipids, amakonza njira za metabolic zamtundu wa 2 mwa akazi ndi amuna. Methionine amateteza chiwindi ku kunenepa kwambiri,
Tryptophan ndi chinthu chomwe chimakhudza bwino mawonekedwe a magazi.

Zambiri za cholesterol m'mitundu yochepa yama kanyumba siziwononga mbiri ya wodwala. Zatsopano zimapangidwa mwachangu. Amaloledwa kudya asanagone - imakwaniritsidwa bwino, koma sizitsogolera ku mapaundi owonjezera.

Pamaso pa kunenepa kwambiri, shuga ndi zovuta zamafuta ambiri, ndibwino kuti musankhe mkaka ndi mkaka wowawasa wazakudya zamafuta ochepa.

Mfundo zosangalatsa za kefir zimakambidwa mu kanema munkhaniyi.

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

Zakudya zamagulu a cholesterol yapamwamba (hypocholesterol, zakudya zokhala ndi lipid-kuchepetsa) zimapangitsa kusintha mawonekedwe a lipid komanso kupewa mawonekedwe a atherosulinosis ndi mtima matenda. Ndi kusintha komwe kulipo m'sitimayo, kupatsa thanzi kumapangitsa kuti matenda asamayimitsidwe, kumachepetsa chiopsezo cha zovuta zoopsa ndikuwonjezera moyo. Ngati zosinthazo zikucheperachepera ndi magawo a kuyezetsa magazi, ndipo ziwalo zamkati ndi makhoma a ziwiya sizikhudzidwa, ndiye kuti chakudyacho chidzakhala ndi mtengo wothandiza.

Ambiri aife tamva za cholesterol ndi ngozi yake mthupi. Pazinthu zofalitsa, kusindikiza media, ndi intaneti, mutu wa chakudya cha atherosulinosis ndi lipid metabolism ndiomwe timakambirana kwambiri. Pali mindandanda yodziwika bwino yazakudya chomwe sichingadye, komanso zomwe zimachepetsa cholesterol, komabe nkhani ya chakudya choperewera kwa mafuta operewera metabolism ikukambidwanso.

Zakudya, zowoneka ngati zosavuta, zimatha kuchita zodabwitsa. M'magawo oyamba a hyperlipidemia, pomwe, kuwonjezera pa kupatuka pakuwunika, palibe zosintha zina zomwe zimapezeka, ndikokwanira kuyika chakudyacho kuti chithandizire thanzi, ndipo zimakhala bwino ngati izi zikuchitika ndi kutenga nawo gawo kwa katswiri waluso. Zakudya zoyenera zimatha kuchepetsa kulemera ndikuchepetsa kukula kwa atherosulinosis.

Yakhala pafupifupi mwambo woganiza kuti cholesterol ndi chinthu choopsa, chomwe muyenera kuchichotsa, chifukwa, malinga ndi ambiri, chiopsezo cha atherosulinosis, kugunda kwa mtima, kugundidwa chimagwirizana mwachindunji ndi kuchuluka kwake. Poyesa kuchepetsa cholesterol, munthu amakana ngakhale zinthu zochepa zomwe zimakhala ndi chinthu ichi, zomwe sizowona konse.

Cholesterol ndi gawo lofunikira la ma membrane am'm cell ndi mahomoni a steroid, koma thupi limangopanga pafupifupi 75-80% ya voliyumu yake yofunika, ena onse amayenera kupatsidwa chakudya. Motere, ndizosavomerezeka komanso zopanda phindu kusiya zakudya zonse zomwe zimakhala ndi cholesterol, ndipo ntchito yayikulu yodyetsa zakudya ndikuchepetsera kugwiritsa ntchito kwake moyenera ndikubwezeretsanso kuchuluka kwa magazi.

Malingaliro okhudzana ndi matenda amtima ndi m'mitsempha yamagazi atakula, njira zopezera zakudya zinasinthanso. Zambiri, mwachitsanzo, zokhudzana ndi mazira kapena batala, zilipobe, koma sayansi yamakono imazichotsa mosavuta, ndipo chakudya chotsika mtengo cha hypercholesterolemia chimakhala chambiri, chosiyanasiyana komanso chosiyanasiyana.

Zakudya za cholesterol yapamwamba

Lamulo labwino lazakudya zilizonse "zoyenera" ndizoyenera. Zakudya ziyenera kukhala ndi magulu onse azinthu zofunikira kuti kagayidwe koyenera - chimanga, nyama, masamba ndi zipatso, mkaka ndi zotuluka zake. Zakudya zilizonse "zokhazokha" sizingaganizidwe kuti ndizothandiza ndipo zimapweteketsa kuposa zabwino.

Munthu akakana kwathunthu nyama, mkaka wamafuta kapena kutsatira malingaliro atsopano, amangodya kabichi ndi maapulo okha, amadzimana yekha, chimanga, mapuloteni a nyama ndi mafuta amtundu uliwonse, sikuti amangokwaniritsa zotsatira zomwe angafune pakuchepetsa cholesterol, komanso amathandizira kuchuluka kwa kagayidwe kachakudya matenda.

Zakudya zochepetsa lipid ndizokhazokha. Zimatanthauzanso kukhalapo mu chakudya cha zinthu zonse zofunika, koma kuchuluka kwake, kuphatikiza kwake ndi njira yake yokonzekera imakhala ndi zinthu zingapo.

Njira zazikulu zochepetsera zakudya za lipid:

Ndi cholesterol yowonjezereka, ndizomveka kubweretsa chakudya chama calorie molingana ndi ndalama zamagetsi, zomwe ndizofunikira kwambiri kwa anthu onenepa kwambiri. (Kutheka kwa chakudya sikuyenera kupitilira "kudya" kwa ma calories. Ndipo ngati kuli kotheka, muchepetse thupi - kuchepera kwa zopatsa mphamvu kumapangidwa),
Gawo lamafuta amnyama limachepetsedwa mokomera mafuta a masamba,
Kuchuluka kwa masamba ndi zipatso zomwe zikuwonongeka zikuchulukirachulukira.

Chakudya chochepetsera cholesterol yamagazi chimaperekedwa kwa anthu omwe ali ndi vuto la lipid popanda popanda zotupa zam'magazi monga njira yoletsa zotupa zam'mimba. Iyenera kuonedwa ndi omwe apezeka ndi atherosulinosis ya msempha ndi ziwiya zina zazikulu, mtima ischemia, encephalopathy ngati njira imodzi yochizira matendawa.

Kulemera kwambiri, matenda oopsa, matenda oopsa a shuga nthawi zambiri amathandizana ndi kuwonjezereka kwa cholesterol ndi zigawo zake za atherogenic, chifukwa chake odwala omwe ali ndi matenda amafunika kuwunika mosamala magawo a biochemical ndikutsatira zakudya ngati njira yothandizira kapena yothandizira.

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

Mawu ochepa amafunikira kunenedwa za cholesterol yomwe. Amadziwika kuti m'thupi limapezeka mu mawonekedwe azigawo zingapo, zina zomwe zimakhala ndi atherogenic zotsatira (LDL - lowensens lipoproteins), ndiye kuti cholesterol yotere imawonedwa ngati "yoyipa", pomwe gawo linalo, m'malo mwake, imakhala "yabwino" (HDL), imalepheretsa kuyika mafuta osakanikirana pazitseko zamitsempha yamagazi.

Ponena za cholesterol yayikulu, nthawi zambiri amatanthauza kuchuluka kwayo, komabe, kungakhale kulakwa kuweruza matenda a cholembera okha. Ngati kuchuluka kwa cholesterol kokwanira chifukwa cha tizigawo “tabwino”, pomwe lipoprotein yotsika kwambiri komanso yotsika kwambiri ili mkati mwazonse, palibe chifukwa chofotokozera za matenda.

Zomwe sizingachitike, zigawo za atherogenic zikachuluka ndipo, motero, cholesterol yonse, ndi chenjezo. Zokhudza kuchuluka kwamtunduwu komwe kumakambirana m'munsimu. Kuwonjezeka kwa cholesterol yathunthu chifukwa cha otsika komanso otsika kwambiri a lipoproteins sikungofunika zakudya zochepetsa lipid zokha, komanso, mwina, kuwongolera kuchipatala.

Mwa amuna, kusintha kwa mawonekedwe a lipid amawonekera kale kuposa akazi, omwe amakhudzidwa ndi mawonekedwe a mahomoni. Pambuyo pake azimayi amadwala atherosulinosis chifukwa cha mahomoni ogonana, chifukwa chake amafunika kusintha zakudya zawo akadzakalamba.

Kodi tiyenera kutaya chiyani ndi hypercholesterolemia?

Ndi cholesterol yambiri "yoyipa", ndikofunikira kuti isagwiritse ntchito:

Mafuta onenepa, nyama yopaka, makamaka yokazinga, yokazinga,
Msuzi wa nyama yozizira,
Kuphika makeke, maswiti, makeke,
Caviar, shrimp,
Zakumwa zochokera ku kaboni, mizimu,
Soseji, nyama zosuta, soseji, nyama zam'chitini ndi nsomba,
Zopangira mkaka zamafuta, tchizi zamafuta olimba, ayisikilimu,
Margarine, mafuta, amafalikira,
Chakudya chofulumira - ma hamburger, ma frie achi french, chakudya chamwadzidzidzi, zopwanya ndi tchipisi, etc.

Mndandanda wazogulitsidwazo ndiwopatsa chidwi, ungaoneke kwa wina kuti palibe chilichonse chapadera ndi zoletsa zotere. Komabe, izi ndizolakwika: kudya zakudya zopanda mafuta m'mafuta ochepa sikothandiza kokha, komanso kosangalatsa, kosangalatsa, kosiyanasiyana.

Kuphatikiza pa kuthetsa zakudya “zowopsa,” anthu onenepa kwambiri amafunikira kudya pang'ono komanso kuchepetsa kudya kwawo. Ngati chikhumbo chofuna kukhala ndi zofunikira kudya chizikhala chongowonera masana ndipo, makamaka, usiku, ndibwino kusinthitsa sangweji yokhazikika ndi soseji kapena bun yokhala ndi saladi kabichi ndi viniga, mafuta a azitona kapena kirimu wowonjezera wamafuta, tchizi chochepa kwambiri. Pochepetsa pang'onopang'ono kuchuluka kwa chakudya komanso chakudya, munthu samangoletsa cholesterol, komanso kulemera.

Mazira amawonedwabe ndi ambiri kuti ndi "owopsa" pokhudzana ndi mankhwala a atherosulinosis chifukwa cha kuchuluka kwa mafuta m'thupi mwa iwo. Pofika 70s ya zaka zapitazi, kuchuluka kwa mazira kufalikira kwambiri, koma kafukufuku wotsatira adawonetsa kuti cholesterol yomwe ili mkati mwakeyo silingaganizidwe kukhala yoyipa kapena yabwino, ndipo zovuta zake pakusinthanaku ndizokayikira.

Kuphatikiza pa cholesterol, mazira amakhala ndi mankhwala opindulitsa a lecithin, omwe, m'malo mwake, amachepetsa kuchuluka kwa cholesterol yoyipa m'thupi. Mphamvu ya mazira a atherogenic imatengera kukonzekera kwawo: mazira okazinga, makamaka ndi mafuta anyama, soseji, mafuta a nkhumba amatha kuvulaza metabolism yamafuta, koma mazira owiritsa kwambiri amatha kudyedwa.

Ndikofunikabe kukana kuchuluka kwa mazira kwa anthu omwe ali ndi cholowa chokhala ndi lipid metabolism matenda, mbiri yosavomerezeka yabanja yokhudzana ndi matenda a mtima ndi mtima. Zina zonse sizigwira ntchito pazoletsa izi.

Mowa ndi chimodzi mwazinthu zomwe zimadzetsa chisangalalo cha chakudya cha anthu ambiri. Zimatsimikiziridwa kuti zakumwa zoledzeretsa zamphamvu, mowa umatha kukulitsa zizindikiro za mafuta ndikuwonjezera cholesterol yamagazi, pomwe zochepa za cognac kapena vinyo, m'malo mwake, zimapangitsa kagayidwe kachakudya chifukwa cha kuchuluka kwa antioxidants.

Mukamamwa mowa kuti muchepetse cholesterol, sitiyenera kuiwala kuti kuchuluka kwake kuyenera kukhala kokulirapo (mpaka 200 g ya vinyo pasabata ndi 40 g ya cognac), mtundu wa zakumwa siziyenera kukayikira, komanso kugwiritsa ntchito mankhwala opatsirana ngati lipid kumatsutsana.

Ndingadye chiyani?

Ndi cholesterol yambiri, tikulimbikitsidwa:

Zakudya zamafuta ochepa - nkhuku, kalulu, nkhuku, nyama yamwana
Nsomba - hake, pollock, nsomba za pinki, hering'i, nsomba,
Mafuta ophikira masamba - maolivi, mawaya, mpendadzuwa,
Maphala, chimanga, chinangwa,
Rye mkate
Masamba ndi zipatso,
Mkaka, tchizi tchizi, kefir mafuta ochepa kapena mafuta ochepa.

Omwe amatsata zakudya zama hypolipidemic, wiritsani nyama kapena nsomba kapena nthunzi, masamba a mphodza, phala yophika m'madzi, ndi mafuta ochepa. Mkaka wonse suyenera kudyedwa, komanso mafuta wowawasa zonona. Tchizi tchizi chokhala ndi mafuta omwe amapezeka ndi 1-3%, kefir 1.5% kapena osagwiritsa ntchito mafuta - ndipo ndizotheka komanso zothandiza.

Chifukwa chake, ndi mndandanda wazinthu zamagulu azakudya ndizodziwikiratu kapena pang'ono. Ndikofunika kwambiri kupatula kusokerera ndi grill ngati njira yophikira. Ndikofunika kwambiri kudya zakudya zopatsa mphamvu, zopatsa mphamvu, zopatsa mphamvu. Kutalika kwakukulu kwa chakudya chatsiku lililonse ndi pafupifupi 2500 calories.

Zonunkhira - mpaka kasanu patsiku, kuti zakudya zomwe zili pakati ndizochepa, kupatula kuwoneka kwamanjala,
Kuletsa mchere: zosaposa 5 g patsiku,
Kuchuluka kwa madzimadzi kukwera mpaka malita ndi theka (posagwirizana ndi impso),
Chakudya chamadzulo - pafupifupi maola 6-7, palibe pambuyo pake
Njira zophikira zovomerezeka ndizoyendetsa, kuwiritsa, kuwotcha, kuphika.

Zitsanzo za menyu wazakudya zopatsa lipid

Zikuwonekeratu kuti chakudya chopezeka paliponse komanso chabwino sichikupezeka. Tonse ndife osiyana, kotero zakudya m'thupi la anthu osiyana, kulemera, okhala ndi matenda osiyanasiyana zimakhala ndi mawonekedwe ake. Kuthamanga, zakudya ziyenera kutumizidwa ndi katswiri wa zakudya kapena endocrinologist, kutengera zomwe zimachitika ndi kagayidwe kake komanso kukhalapo kwa matenda enaake.

Ndikofunikira osati kukhalapo kwa mndandanda wazinthu zina, komanso kuphatikiza. Chifukwa chake, ndibwino kuphika chakudya cham'mawa, ndikuphatikiza nyama ndi ndiwo zamasamba, m'malo mopatsa tirigu, pachakudya - mwachikhalidwe amayenera kudya mbale yoyamba. Pansipa pali mndandanda wazitsanzo za sabata, womwe ungatsatidwe ndi anthu ambiri omwe ali ndi vuto la lipid.

Tsiku loyamba:

chakudya cham'mawa - phala lophwaphika (pafupifupi magalamu mazana awiri), tiyi kapena khofi, mwina ndi mkaka,
II kadzutsa - kapu yamadzi, saladi (nkhaka, tomato, kabichi),
nkhomaliro - msuzi pa masamba osapepuka kapena msuzi wa nyama, cutlets ya nkhuku yokhala ndi masamba ophika, msuzi wa mabulosi, kagawo ka mkate wa chinangwa,
chakudya chamadzulo - chovala chansomba, nsomba, mpunga, tiyi wopanda shuga, zipatso.
Musanagone, mutha kumwa kefir yochepa yamafuta, mkaka wophika wophika, yogati.

chakudya cham'mawa - omelet kuchokera ku mazira awiri, saladi wa kabichi watsopano ndi mafuta (mchere wamchere umathandizanso),
II kadzutsa - juwisi kapena apulo, peyala,
nkhomaliro - msuzi wamasamba ndi kagawo ka mkate wa rye, ng'ombe yophika ndi masamba otentha, madzi a mabulosi,
chakudya chamadzulo - nsomba souffle ndi mbatata yosenda, beets grated ndi batala, tiyi.

pa kadzutsa - oat kapena phala, lopangidwa mkaka wopanda mafuta, tiyi, mutha - ndi uchi,
II kadzutsa - tchizi chamafuta ochepa wopanda mafuta ndi kupanikizana, msuzi wa zipatso,
nkhomaliro - msuzi wa kabichi kuchokera kabichi watsopano, mkate wa chinangwa, mbatata zopangidwa ndi veal, zipatso zambiri zouma,
chakudya chamadzulo - kaloti grated ndi mafuta mpendadzuwa, kanyumba tchizi casserole ndi prunes, tiyi wopanda shuga.

Tsiku lachinayi:

kadzutsa - mapira mapira ndi dzungu, khofi wopanda mphamvu,
II kadzutsa - yogurt yamafuta ochepa, msuzi wa zipatso,
nkhomaliro - msuzi wa beetroot ndi supuni ya kirimu wowawasa wopanda mafuta, mkate wa chinangwa, nsomba zokazinga ndi mpunga, zipatso zambiri zouma,
chakudya chamadzulo - msuzi wa tirigu wokhathamira, saladi wa kabichi watsopano, kefir wopanda mafuta.

Tsiku Lachisanu:

Chakudya cham'mawa - yogwiritsa ntchito yogati yachilengedwe,
nkhomaliro - msuzi wa zipatso, ma cookie owuma (owononga),
nkhomaliro - msuzi wokhala ndi nyama yamalonda yamkango, buledi, kabichi wokometsedwa ndi goulash kuchokera ku lingaliro, chipatso chowuma cha zipatso,
chakudya chamadzulo - dzungu phala, kefir.

Palibe kuwonongeka koopsa kuchokera ku impso, chiwindi, matumbo, amaloledwa kukonza masiku angapo. Mwachitsanzo, tsiku la apulo (mpaka kilogalamu ya maapulo patsiku, tchizi tchizi, nyama yophika pang'ono pachakudya), kanyumba tchizi (mpaka 500 g yatsopano tchizi, casserole kapena cheesecakes, kefir, zipatso).

Zosankha zomwe zalembedwazo zikuwonetsa. Mwa akazi, kudya kotereku sikungayambitse chisokonezo cham'maganizo, chifukwa kugonana kosaloledwa kumakhala kofanana ndi mitundu iliyonse yazakudya ndi zoletsa. Amuna ali ndi nkhawa ndi zopezeka zonse za calorie komanso kusamva bwino kwa njala pokhudzana ndi kusowa kwa zida zamagetsi. Osataya mtima: ndizotheka kupereka mphamvu tsiku ndi tsiku ndi nyama yopendekera, chimanga, ndi mafuta a masamba.

Mitundu ya nyama yomwe odwala ndi hypercholesterolemia angadye ndi ng'ombe, kalulu, nyama yamwana wamtundu, nkhuku, nkhuku, yophika monga mtundu wa cutlets za gaba, goulash, soufflé, yophika kapena yoyatsidwa.

Kusankha zamasamba kulibe malire. Izi zitha kukhala kabichi, zukini, beets, kaloti, radichi, ma thumba, ma broccoli, phwetekere, nkhaka, etc. Masamba amatha kukhala oyendetsedwa, otentha komanso abwino ngati saladi. Tomato ndiwothandiza mu matenda a mtima, amakhala ndi zotsutsana ndi khansa chifukwa cha kuchuluka kwa antioxidants ndi lycopene.

Zipatso ndi zipatso ndizolandiridwa. Maapulo, mapeyala, zipatso za citrus, yamatcheri, ma buliberries, cranberries ndizothandiza kwa aliyense. Mabhanana ndi abwino, koma osavomerezeka kwa odwala omwe ali ndi matenda ashuga chifukwa cha kuchuluka kwa shuga, koma kwa odwala omwe ali ndi vuto la mtima komanso kusintha kwa metabolic mu myocardium, nthochi ndizothandiza kwambiri chifukwa zimakhala ndi zinthu zambiri za kufufuza (magnesium ndi potaziyamu).

Mbale zimatha kukhala zosiyanasiyana: mafunde, mapira, oatmeal, chimanga ndi tirigu, mpunga, mphodza. Odwala omwe ali ndi vuto la metabolism wamatumbo sayenera kutenga nawo mpunga, semolina imatsutsana. Porridge ndi othandiza pa kadzutsa, mutha kuwaphika m'madzi kapena mkaka wopanda mafuta pang'ono ndi kuwonjezera kwa batala pang'ono, amapereka chakudya chokwanira kwa theka loyamba la tsiku, kusintha kagayidwe ka mafuta ndikuyendetsa chimbudzi.

M'mbale zothira nyama, masamba ndi saladi, ndikofunikira kuwonjezera amadyera, adyo, anyezi, omwe ali ndi antioxidants ndi mavitamini, kupewa kupezeka kwamafuta pamakoma a mtima, ndikuthandizira chidwi.

Maswiti ndi njira yokhayo yosangalalira, makamaka kwa dzino lokoma, koma muyenera kukumbukira kuti chakudya chopezeka mosavuta, makeke, makeke atsopano amakhala ndi phindu lalikulu pakudya zamafuta ndi mafuta. Zakudya zowonjezera zimapangitsanso atherosulinosis!

Ndi kusintha kwa mawonekedwe a lipid, tikulimbikitsidwa kupatula kuphika ndi kuphika, koma nthawi zina kumatha kudzichitira nokha ku marshmallows, marshmallows, marmalade, uchi. Zachidziwikire, zonse ziyenera kuyang'aniridwa ndipo siziyenera kuzunzidwa, ndiye kuti chidutswa cha marshmallow sichingavulaze thupi. Kumbali inayi, maswiti amatha kusinthidwa ndi zipatso - zonse ndizokoma komanso zopatsa thanzi.

Mafuta okhala ndi hyperlipidemia amayenera kudyedwa kwambiri - mpaka lita ndi theka malita patsiku. Ngati pali matenda a impso ofanana, ndiye kuti simuyenera kumwa nawo. Kugwiritsa ntchito tiyi komanso ngakhale khofi wofooka sikuletsedwa, zipatso zosafunikira, zakumwa za zipatso, timadziti ndizothandiza. Ngati kagayidwe kazakudya sikakhudzidwa, ndiye kuti ndizotheka kuwonjezera shuga pazakumwa; odwala matenda ashuga ayenera kukana shuga m'malo mwa fructose kapena okoma.

Monga mukuwonera, zakudya zopezeka ndi cholesterol yokwezeka, ngakhale zili ndi zovuta zina, sizimachepetsa kwambiri kadyedwe. Mutha kudya ngati siziri zonse, ndiye pafupifupi chilichonse, kudzipatsa zokha zakudya zofunikira popanda kusokoneza kukoma ndi zakudya zosiyanasiyana. Chachikulu ndicholinga chofuna kumenyera nkhondo thanzi lanu, ndipo zomwe mumakonda mukakhuta zimakwaniritsidwa ndi zomwe zili zothandiza komanso zotetezeka.

Gawo 2: mutalipira, funsani funso lanu mu fomu ili m'munsiyi. Gawo 3: Muthokozanso katswiriyo pomulipirira ndalama yotsutsana

Ndi zakudya ziti zomwe zimachepetsa cholesterol yamagazi?

Cholesterol ndi gawo lofunikira mthupi la munthu lomwe limakhudzidwa m'njira zambiri. Ndi chida chomanga ma membrane am'maselo, amatenga nawo mbali popanga ma androjeni, estrogens, cortisol, pakusintha kwa kuwala kwa dzuwa kukhala vitamini D, pakupanga bile, etc. Komabe, kuyika kwake kwambiri m'magazi kumayambitsa mapangidwe a sclerotic zolembera pamitsempha yamagazi, kuchepa kwawo komanso chitukuko cha atherosulinosis, stroke, kugunda kwamtima. Kutsitsa cholesterol ndikofunikira popewa ndi kuchiza matenda a mtima. Malinga ndi madokotala, ngati mumangophatikiza mu zakudya zanu zomwe zimachepetsa cholesterol, mutha kukwaniritsa kuchepa kwake m'magazi.

Kodi mumafunika kulimbana ndi cholesterol yanji?

Cholesterol nthawi zambiri imagawidwa kukhala "yabwino" ndi "yoyipa". Chowonadi ndi chakuti sichisungunuka m'madzi, chifukwa chake chimamangidwa ndi mapuloteni kuti azungulira thupi. Maofesi oterewa amatchedwa lipoproteins, omwe ndi amitundu iwiri: kachulukidwe kakang'ono (LDL) - "koyipa", komanso kachulukidwe kwambiri (HDL) - "chabwino". Yoyamba imanyamula zinthu kuchokera ku chiwindi kupita ku minofu, yachiwiri - kuchokera ku minofu kupita ku chiwindi. LDL imabweretsa chitukuko cha atherosulinosis, pomwe HDL imayeretsa mitsempha yamagazi kuchokera ku malo amodzi. Ponena zochepetsa cholesterol, amatanthauza "zoyipa", pomwe "zabwino" ziyenera kusamalidwa.

Ntchito yathanzi

Zakudya zoyenera ndizofunikira kwambiri polimbana ndi hypercholesterolemia komanso kupewa matenda a mtima. Chakudya chapadera chimathandizira kuchepetsa kapangidwe kake komanso kuchepetsa kuyamwa. Kuphatikiza apo, cholesterol imayamba kuthiridwa mwachangu.

Mndandanda wazinthu zofunikira ndi waukulu. Zimaphatikizapo zakudya zamasamba.Kuti mupange menyu, muyenera kudziwa zakudya zomwe zimachepetsa cholesterol. Osapitirira 300 mg sayenera kumililidwa thupi patsiku.

Broccoli Muli ma coarse fiber fiber omwe alibe kugaya, amatupa, envulopu ndikuchotsa mafuta a atherogenic. Imachepetsa mayamwidwe ake m'matumbo ndi 10%. Muyenera kudya mpaka magalamu 400 a broccoli patsiku.

Prunes Imathandizira kuchepetsa cholesterol yamagazi chifukwa cha antioxidants omwe ali nawo.

Hering ndi watsopano. Olemera mu omega-3 wamafuta acids, amachepetsa kukula kwa mapangidwe a atherosselotic, amachepetsa mphamvu ya mitsempha yamagazi, komanso amalepheretsa kukula kwa mtima wa mtima monga kugunda kwamtima ndi sitiroko. Zomwe zimachitika tsiku lililonse zimakhala pafupifupi magalamu 100.

Mtedza. Ndi cholesterol yayikulu, walnuts, ma almond, ma hazelnuts, pistachios ndi othandiza kwambiri. Amathandizira kutalika kwa mulingo wake chifukwa cha mafuta a monounsaturated acids omwe ali momwemo. Kumbukirani kuti mtedza umakhala ndi zopatsa mphamvu zambiri.

Bowa wa oyisitara. Chifukwa cha kuchuluka kwa lovastin komwe kumakhalapo, amathandizira kuchepetsa kukula kwa malo am'mimba. Ndikulimbikitsidwa kudya mpaka magalamu 10 patsiku.

Oatmeal. Zimaphatikizapo fiber yomwe imamanga cholesterol m'matumbo ndikuchichotsa m'thupi. Mwa kudya oatmeal tsiku ndi tsiku, mutha kuchepetsa mulingo wake ndi 4%.

Nsomba zam'nyanja. Mafuta achilengedwe a polyunsaturated acid ndi ayodini m'madzi am'madzi am'madzi amateteza kupangika kwa khoma.

Nyanja kale. Kudya kwa nthawi zonse zamadzi ogwidwa ndi ayodini kumathandiza kuti magazi asungunuke.

Ziphuphu. Olemera mu fiber, vitamini B, pectin, folic acid. Ndi kugwiritsa ntchito pafupipafupi, kumatha kuchepetsa mlingo ndi 10%.

Maapulo Muli zingwe zopanda kanthu zomwe zimachotsa cholesterol m'thupi. Ma antioxidants omwe amapanga maapulo ndi ofunikira kwa anthu omwe ali ndi matenda amtima; amaletsa kuyamwa kwa mafuta m'matumbo ndi ziwonetsero zamagazi m'mitsempha yamagazi.

Zinthu zamkaka. Kefir, tchizi chanyumba, ndi yogurt yamafuta ochepa ndizakudya zomwe zimachepetsa mafuta.

Zipatso, masamba. Zothandiza kwambiri pamenepa ndi kiwi, mphesa, malalanje, kaloti, beets.

Ndikofunika kusankha zakudya zomwe zimangochepetsa "Cholesterol" choyipa chokha, koma kusiya "zabwino" zosasinthika. Madokotala othandiza kwambiri amaphatikizapo awa:

Mafuta a polyunsaturated komanso monounsaturated. Powonjezera mafuta azamasamba nyama m'malo mwa nyama, mutha kuchepetsa cholesterol “yoyipa” ndi 18%. Awa ndi mafuta a avocado, maolivi, chimanga, nandolo.
Flaxseed. Zokwanira kudya magalamu 50 a mbewu patsiku kuti muchepetse cholesterol yoyipa ndi 14%.
Oat chinangwa. Chifukwa cha fiber, cholesterol imachepetsedwa bwino ndipo mayamwidwe ake m'matumbo amapetsedwa.
Adyo. Adyo watsopano mu kuchuluka kwa zovala zitatu patsiku amachepetsa kuchuluka kwa cholesterol ndi 12%.

Zomera zamankhwala ndi zitsamba zomwe zimachepetsa cholesterol

Mankhwala achikhalidwe amati kugwiritsa ntchito zitsamba ndi mbewu kuti muchepetse cholesterol.

Thirani masamba a mabulosi akutchire ndi madzi otentha, wokutani chidebe ndikuchiwulula kuti chikhale pafupifupi ola limodzi. Hafu ya lita imodzi imafunikira supuni ya udzu wosankhidwa. Chithandizo amakhala tsiku lililonse atatu tincture wambiri mu gawo limodzi mwa magalasi atatu.

Muzu wa licorice

Pogaya zinthu zosaphika, kuwonjezera madzi, wiritsani kwa mphindi 10 pa kutentha kochepa. Pa malita 0,5 ikani supuni ziwiri za muzu. Msuzi wosefedwa amamwa milungu iwiri katatu patsiku chikho 1/3 ndi theka la ola atatha kudya. Tengani mwezi yopuma ndikubwereza.

Maluwa a mmera amathiridwa ndi madzi otentha (supuni ziwiri mugalasi). Chochita chikuyenera kuthiridwa kwa mphindi 20. Imwani tincture womalizidwa katatu mpaka kanayi patsiku supuni.

Kwa theka la lita imodzi ya vodika, muyenera kutenga 300 magalamu a adyo, omwe kale anali atadulidwa. Ikani m'malo amdima ndikuumirira milungu itatu, ndiye kuti unsa. Kuchepetsa tincture m'madzi kapena mkaka (theka lagalasi - 20 madontho) ndi kumwa tsiku lililonse musanadye.

Maluwa a Linden

Pogaya maluwa mu chopukusira khofi. Katatu patsiku, kumwa supuni ndi madzi. Njira ya mankhwala ndi mwezi umodzi.

Thirani madzi otentha pa zitsamba zonunkhira bwino (patebulo la 2. Supuni - galasi limodzi). Phimbani ndikulola kuyimirira kwa ola limodzi. Tengani tincture wopindika wa kotala mphindi 30. musanadye, kawiri mpaka katatu patsiku.

Flaxseed

Osangotsitsa cholesterol yoyipa, komanso kukonza dongosolo logaya chakudya, ali ndi choleretic. Mbewu ikulimbikitsidwa kuti iwonjezedwe ku mbale zakonzedwa zopangidwa, monga ma saladi ndi phala.

Kabati yaiwisi dzungu. Pali zakudya musanadye (kwa mphindi 30) kuchuluka kwa supuni ziwiri kapena zitatu.