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

Takulandilani patsamba lathu, owerenga okondedwa. Lero ndikufuna kuthana ndi vuto limodzi lofunika pankhani yathanzi labwino komanso kusamalira thanzi lathu. Gawo loyamba kumatenda owopsa a mthupi la munthu ndi kuchuluka kwa mafuta m'thupi.

Ndipo ngati mumvetsetsa bwino nkhaniyi, ndikosavuta kuyankha funso - zomwe zakudya sizikhala ndi cholesterol. Koma ndi chakudya chomwe chimalowa m'thupi mwathu ndikuchivulaza - mapangidwe a atherosselotic amapangidwa kuchokera ku cholesterol, yomwe imavindikira mitsempha yamagazi yamagazi. Kodi zakudya zamafuta kwambiri ndi ziti? Gome lokhala ndi tsatanetsatane wa malangizo litithandiza kuzindikira izi.

Musaganize zakuti cholesterol imangopezeka mu zakudya zomwe zimachokera ku nyama, imapezekanso muzakudya zam'mera, ngakhale mumagulu ochepa. Poyerekeza, palibe cholesterol m'madzi ndi mapuloteni a nkhuku konse, koma imakhala yambiri mu yolk ya dzira la nkhuku - ichi chimakhala pamalo otsogola.

Zachidziwikire, m'ndandanda wazinthu zomwe zimakhala ndi cholesterol, makamaka zopangidwa ndi nyama zimapezeka, pomwe zakudya zam'mimba zomwe zimapezeka mu cholesterol ndizosatheka.

Zinthu zomwe zimakhala ndi cholesterol yambiri, ndipo ziyenera kutayidwa:

1. Wopikisana nawo mu gululi ndi ubongo wa ng'ombe. Monga lamulo, offal yamtunduwu nthawi zambiri imapangidwa ndi mikate yopanda mkate. Chiwindi, impso, lilime - zomwe zimakhala ndi zovulaza ndizotsika pang'ono. Zakudya zamafuta - mwanawankhosa ndi nkhumba, bakha ndi nyama yamasewera, komanso nyama ya nkhumba ndi mafuta amchira, mitundu yambiri ya fodya: masoseji ndi soseji, nkhumba yophika ndi brisket imatha kutengera gulu limodzi.
2. Kachiwiri ndi nsomba ndi nsomba zam'madzi, koma kupatula zochepa. Zogulitsazi zimawonedwa ngati njira yabwino yamafuta amafuta, koma ndikofunikira kudziwa kuti cholesterol yoyipa imakhalapo mu nkhanu ndi nkhanu zam'madzi, komanso moyenera makamaka m'magulu onse am'madzi. Amapezekanso nsomba zamzitini, zomwe zimapangidwa ndikuphatikiza mafuta azamasamba, monga ma sprats. Mitundu ina yonse imangokhala ndi mafuta abwino okha, omwe, m'malo mwake, amathandizira kuchepetsa chiwopsezo cha matenda osiyanasiyana, kuphatikizapo kukwapula ndi vuto la mtima.
3. Malo achitatu - zopangira mkaka. Mafuta wowawasa wowawasa zonunkhira, mayonesi ndi msuzi wosiyanasiyana ndi kuphatikizira kwake, margarine ndi ghee, mafuta ophikira mchere, ayisikilimu - zinthu zonsezi zimakhala ndi mafuta m'thupi.
   Malo achinayi - zinthu zophika mkate. Inde, nzosadabwitsa, chifukwa zimakhala ndi mafuta amkaka onse ndi mkaka, pafupifupi zinthu zonse za ufa zimakhala ndi cholesterol. Zomwezi zimagwiranso ntchito pa chokoleti, ndi zinthu zomwe zilipo.

Kusamalira thanzi lanu, muyenera kuganizira njira zamomwe mumathandizira kutentha pazakudya. Mwachitsanzo, ngati mwachangu mbatata kapena masamba ena m'miyendo, ndiye kuti, mbaleyo imakhala ndi kuchuluka kwa zinthu zovulaza. Koma kuphika kapena kuwotcha kumawerengedwa kuti ndi njira yabwino kwambiri yophikira, makamaka yochokera pamitundu yomwe ili pamwambapa.

Ndikufuna kuyang'anira mwapadera tebulo la malonda, tiziwona mwatsatanetsatane:

• Ng'ombe Ngongole 2000
• Ng'ombe za ng'ombe 750
• Nguluwe 372
• Kudya kwa nkhumba 350
• Lilime la nkhumba 55
• Mafuta ng'ombe 95
• Taphunzira ng'ombe 70
• Kanyama konda 98
• Ng'ombe chiwindi 410
• Lilime la ng'ombe 160
• Mafuta ochepa a mutton 97
• Mwanawankhosa 75
• Kalulu 95
• Chifuwa cha nkhuku 76
• Mitima ya nkhuku 160
• Chiwindi cha nkhuku 495
• Kutulutsa 45
• Turkey 65
• Bakha wopanda khungu 65
• Zikopa za pakhungu 95
• Pate 155
• Saus 105
• Cervelat 88
• Soseji yophika 44
• Soseji yophika ndi mafuta 63
• Carp 275
• Shrimp 154
• Sardines mu mafuta (zamzitini) 150
• Pollock 115
• Hering'i yatsopano ndi yamchere 98
• Nkhanu Zatsopano 88
• Trout ndi Salmon 57
• Mwatsopano ndi zamzitini nsomba 56
• Cod 35
• Quail 650
• Chikuku (chonse) 560
• Mbuzi ya mbuzi 35
• Mafuta zonona 120
• Ndemanga wowawasa kirimu 95
• Mkaka wa Cow 6% yodzilowetsa 35
• Mkaka 17
• Kefir 12
• Yogurt 9
• Yogati yopanda mafuta 3
• Mafuta akunyumba kanyumba tchizi 42
• Curd adagula 18
• Seramu 2
• Tchizi 117
• Kirimu tchizi (zomwe zili pamwambapa 45%) 115
• Soseji yosuta 58
• Kirimu tchizi osamba 89
• Mafuta
• Ghee 285
• Batala wosaloledwa 245
• Mafuta 115
• Mafuta kapena Kurdyuk 102

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.

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.

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 ndikukana kugwiritsa ntchito mankhwala oyipa.

Mwachidule

Zambiri izi sizitanthauza kuti muyenera kusiya kugwiritsa ntchito zinthu zonsezi, ndikusinthira ku "msipu", kudya zokhazokha komanso masamba a letesi. Ndikokwanira kuwerengera zakudya zanu, kukana kapena kuletsa kugwiritsa ntchito zinthu “zoyipa” zathanzi. Komanso werengani nkhani yofotokoza momwe mungachepetse mafuta m'thupi mwachangu.

Mwambiri, ngati titenga fanizo ndikugawa cholesterol kukhala "chabwino" ndi "yoyipa", ndiye kuti muyenera kuphika bwino zakudya kuchokera pamwambapa, osagwiritsa ntchito mchere wambiri komanso shuga. Ndikokwanira kuwonjezera zonunkhira wathanzi ndi mandimu achilengedwe kapena mandimu a mandimu pamchere, gwiritsani ntchito zonunkhira ndi zitsamba zonunkhira kuti mukonzenso kukoma kwa mbale iliyonse.

Mukaphika, yesetsani kuti musadzaze mbalezo, ndipo ngati ndi kotheka, onjezerani mafuta azamasamba ku mbale zomwe zatha, osati pokazinga. Mwa njira, ndikofunikira kulowa m'malo otentha kapena kuphika mu uvuni. Ndipo kwa aliyense nyama kapena nsomba nsomba kuwonjezera zamasamba ndi phala mbali mbale, saladi kuchokera mwatsopano masamba.

Tidadziwana mwatsatanetsatane mwazomwe timakhala ndi mafuta okhala ndi cholesterol, mindandanda yathu imatchula mwatsatanetsatane zinthu zonse komanso zofunikira za chinthu chomwe chimatisangalatsa.

Ndizo zonse zomwe ndikufuna kunena m'nkhani ya lero, abwenzi okondedwa. Pazosangalatsa zabwinozi, ndikufuna kukutsanzirani ndikukumbutsani kuti muyenera kulembetsa kubulogu yathu pafupipafupi. Musaiwale kuti mupangitsenso izi kwa anzanu ndi anzanu, siyani malingaliro ndi malingaliro anu, mugawane zambiri zapaintaneti.