Zakudya zopanda chokolesterol

"Popanda cholesterol, wopanda mafuta, zopatsa mphamvu zochepa," - mawu otero lero akukhala nyambo yeniyeni kwa makasitomala ogulitsa. Poyesera kusintha thanzi lawo kuti likhale labwino, anthu akuyesera kusankha zakudya zomwe sizingapangitse chitukuko cha atherosselosis, ndipo mwachiwonekere amatha kuchotsa mafuta onse m'thupi. Cholesterol yotsika kuchokera ku chakudya sichingakhale chakudya chokha, koma chithandizo chomwe chiyenera kutsatiridwa.

Cholesterol ndi chakudya

Ndizosatheka kuyankhula za lipoprotein iyi osakhudza zinthuzo, chifukwa chikhalidwe cha mtima zimadalira kuchuluka kwake pachakudya.

Malinga ndi ziwerengero, pafupifupi 80 peresenti ya cholesterol yonse imapangidwa tsiku lililonse m'chiwindi. Ena onse azibwera ndi chakudya.

Monga lamulo, munthu wamakono amadya calories yambiri ndi chakudya, ndipo cholesterol zomwe zili muzakudya zake ndizokwera kwambiri kuposa mlingo wotsimikizika wa 300-400 mg kwa munthu wapakati wamba. Ichi ndichifukwa chake ndikofunikira kusankha zinthu zomwe cholesterol sikupitirira malire ovomerezeka kapena kulibe.

chimanga
masamba
nyemba
zipatso ndi zipatso
mafuta a masamba
zopangidwa mkaka
nsomba
mbewu ndi mtedza,
tiyi, khofi, cocoa,
maswiti.

M'mafuta amtundu uliwonse, zomwe mafuta a cholesterol ndi zero, ndipo mafuta ochepa omwe amapezeka si kanthu koma mafuta a masamba abwino. Zogulitsa mbewu monga tirigu kuyambira kalekale ndiye gwero labwino la zakudya m'maiko ambiri. Pakalipano, pali malingaliro kuti chinthu chachikulu chomwe chimapangidwa kuchokera ku chimanga (mkate) chimatsogolera ku chidzalo. Izi sizowona konse.

Si mkate pawokha womwe umatsogolera ku chidzalo, koma chomwe chimadyedwa nawo nthawi zambiri. Sikovuta kuti aliyense adye mkate chotere, popanda soseji, tchizi, pate kapena kudzazidwa kwina kulikonse. Pogwiritsa ntchito masangweji oterowo, mutha kupeza kuchuluka kwa mafuta a cholesterol, koma si mkate womwe ndi omwe amayambitsa izi.

Mwa njira, ndizopindulitsa kwambiri kudya mkate pogwiritsa ntchito ufa wonse wa tirigu, chinangwa ndi zinthu zina zofunikira zomwe zimapangitsa kuti pakhale zakudya zopatsa thanzi. Kulipeza pa kontrakitala sikovuta. Monga lamulo, ili ndi kutumphuka, ndipo pamakoma a mkatewo mumatha kuzindikira mapangidwe apamwamba.

Malamulo onse

Cholesterol Ndi chinthu chokhala ngati mafuta a m'gulu la zinyama zanyama. Pankhaniyi, sizipezeka pazomera zokha. Mu thupi la munthu, limapangidwa ndi ziwalo zonse, koma zambiri zimapangidwa ndi chiwindi. Masisitimu ambiri amthupi sangathe kugwira ntchito popanda cholesterol. Ichi ndichinthu chofunikira kwambiri pomanga ma membrane am'm cell (chimapereka mphamvu, chimateteza zojambula zamtundu uliwonse kuchokera ku ma radicals omasuka), ndizofunikira pakapangidwe kwamahomoni a adrenal cortex, mahomoni achigololo achikazi ndi amuna.

Ndikofunikira kuti cholesterol ipange ma acid, mapuloteni, ndi mchere. Pokhala m'magazi, amapanga lipoprotein ndi mapuloteni. Ma lipoproteins ocheperako amasamutsa cholesterol kuchokera ku chiwindi kupita ziwalo zonse. LDL imakhala yovulaza ngati cholesterol yambiri imasamutsidwa ku maselo kuposa momwe amafunikira ntchito zawo zofunika. Ngati kuchuluka kwa otsika osalimba lipoprotein cholesterol ndi apamwamba kuposa abwinobwino, ndiye kuti ichi ndi chiwopsezo chotsimikizika cha matenda amtima.

Makulidwe apamwamba a lipoproteins amayendetsa mafuta m'thupi kupita ku chiwindi, komwe imaphwanyidwa ndikuthira ndi bile. Chifukwa chake, HDL kapena HDL imalepheretsa kukula kwa mtima ndi matenda a mtima.

Chifukwa chiyani cholesterol ikukwera?

Zakudya zopanda pake. Mulingo wake umakhudzidwa ndi mafuta omwe ali ndi nyama yofiyira, soseji, mafuta, tchizi, ndi confectionery.
Khalidwe labwino.
Kunenepa kwambiri kumayambitsa chiwopsezo cha LDL.
Kusuta.
Mowa.

Zabwinobwino zimatengedwa ngati mulingo wake mpaka 5 mmol / l. Choyambitsa nkhawa komanso kuwonjezera chidwi chanu pa zomwe mumadya komanso thanzi lanu ili kale ndi cholesterol ya 5 mpaka 6.4 mmol / L. Popeza kuchuluka kwa cholesterol kumadalira chakudyacho, zakudya za cholesterol zimathandizira kuchepetsa mulingo wake mwa 10-15%. Amatchedwa mosiyanasiyana: anti-cholesterol, hypocholesterol kapena cholesterol-free, koma pali lingaliro limodzi lokha - kuletsa kwamafuta a nyama ndi zakudya zokhala ndi cholesterol.

Kutengera ndi kuchuluka kwa kupatuka pakuyesedwa kwa magazi, kupatsa thanzi kumatha kuchepetsa zakudya zomwe zimakhala ndi mafuta a cholesterol kapena kuzithetseratu. Ngati mumatsatira chakudyachi kwa nthawi yochepa, mwachitsanzo, mkati mwa sabata, ndiye kuti sizingakhudze cholesterol, koma zimathandizira kuchepetsa kulemera (kilogalamu imodzi mpaka iwiri) pa sabata. Pazifukwa zochizira, zakudya zoterezi zimayenera kutsatira nthawi yayitali kapena pafupipafupi. Zakudya zoyenera zimathandiza kuthetsa zovuta za lipid metabolism komanso kuchepetsa kunenepa. Ngati pakadutsa miyezi itatu kapena theka cholesterol sichingafanane, amapitiliza kuchipatala, koma onetsetsani kuti mwatsata zakudya.

Zakudya zochepa za cholesterol amatanthauza:

Kuchepetsa chakudya chama calorie chonse, zomwe zikutanthauza kuti kuchepetsa kunenepa chifukwa chokhala ndi calorie ochepa komanso zakudya zama carb otsika, koma zopatsa mphamvu muzinthu zoyambira. Malinga ndi zomwe zapezeka posachedwa, si chakudya chamafuta ochepa chomwe chimathandiza kudya mafuta ochepa kuti athandize kuchepetsa cholesterol yoyipa (LDL). Osamadya shuga, chakudya chilichonse chomwe chili ndi zakudya zamafuta, zopangidwa ndi ufa, mbatata, ndi makeke.
Kuchepetsa kudya zamafuta a nyama ndi zakudya zokhala ndi cholesterol.
Kuchuluka kwa mafuta a masamba ndi fiber. Choopsa sichambiri cholesterol yomwe imapezeka pazogulitsa, koma kusowa kwa fiber mu chakudya, yomwe imatha kuchotsa zochuluka zake mthupi.
Kuchepetsa mchere mpaka 8 g (mbale zimaphikidwa popanda kuwonjezera mchere, ndipo chakudya chokonzedwacho chimathiridwa mchere).

Kugwiritsa ntchito kwambiri mafuta osakanikirana, mafuta a nyama ndi mowa kumachulukitsa calorie, zomwe zimakhudza kagayidwe ka lipid. Kuwonjezeka kwa zopatsa mphamvu kumayendera limodzi ndi kuwonjezeka kwa kaphatikizidwe ka cholesterol mthupi ndi kuwonjezeka kwa mulingo wake m'magazi. Kuti muchepetse zakudya zopatsa mphamvu zamafuta, mafuta ndi zinthu zina zochotsa nyama zimachotsedwa pazinthu zanyama ndikuwotcha, pambuyo pake nyama ingaphike kapena kuwotcha. Mukaphika nyama ndi nkhuku, mafuta amadutsa msuzi, ndipo amalephera mpaka 40% yamafuta.

Mlingo woletsa cholesterol ndi chakudya ndi 250-500 mg / tsiku, zomwe zimatengera degree hypercholesterolemia. Ndi digirii yolimbitsa - zosaposa 300 mg patsiku, komanso kutchulidwa - 200 mg. Zinthu zonse zanyama zimakhala ndi cholesterol, koma anthu sangathe kuzisiyiratu. Pazakudya, zakudya zamagulu amaloledwa, koma zopezeka ndi cholesterol yochepa, ndipo zakudya za "cholesterol" sizimayikidwa. Gome likuthandizani kuyang'ana izi - zomwe zili mu cholesterol muzakudya.

Zakudya 100 g	Cholesterol mwa iwo (m'njira yochepetsetsa mg)
Bobongo	800-2300
Impso	300-800
Mazira a Quail	600
Ng'ombe ya chiwindi	270-400
Chiwindi cha nkhuku	492
Chiuno cha nkhumba	380
Nkhumba ya nkhumba	360
Mackerel	360
Stellate sturgeon	300
Batala (ghee)	280
Carp	270
Cuttlefish	275
Batala	240
Natotenia	210
Mtima wa Nkhuku	170
Oysters	170
Soseji ya chiwindi	169
Eel	160-190
Lilime la ng'ombe	150
Pate	150
Shirimp	144
Sardines (zamzitini mu mafuta)	120-140
Chiwindi cha nkhumba	130
Tchizi cha Gouda	114
Soseji yosuta	112
Nyama ya nkhumba	110
Nyama nyama	110
Pollock	110
Mafuta a ng'ombe	110
Kirimu tchizi 60%	105
Soseji, masoseji	100
Mafuta a nkhumba	100
Goose mafuta	100
Chester tchizi - 50%	100
Ng'ombe	99
Mwanawankhosa	98
Hering	97
Ng'ombe i	90
Kalulu nyama	90
Bakha ndi khungu	90
Nyama yakuda yakuda (yopanda khungu)	89
Nsomba yamafuta apakati	88
Ankhandwe	87
Masoseji a Vienna, salami, mortadela, cervelat	85
Mackerel	85
Kirimu 20%	80
Nyama yoyera (yopanda khungu)	79
Mwanawankhosa	70
Kirimu tchizi	66
Ng'ombe (konda)	65
Ma Mussel	64
Tilsit tchizi - 45%	60
Zopukutira ndi nkhuku	40-60
Turkey	40-60
Bakha	60
Tchizi cha Kostroma	57
Trout	56
Tiyi	55
Mollusks	53
Lilime la nkhumba	50
Chilankhulo cha kunyanja, pike	50
Soseji yophika mafuta ochepa	40
Ma mackerel a mahatchi	40
Wowawasa 10%	33
Codfish	30
Mkaka wa mbuzi	30
Mkaka 3%	15
Kefir ndi mkaka 1%	3,2
Whey	2
Tchizi chopanda mafuta	1
Yogati yopanda mafuta	1
Tchizi yopanga tokha - 0,6%	1
Mafuta ophikira	0
Margarines	0

Gome ili limakupatsani mwayi wopanga zakudya. Inde, muyenera kusiya zakudya za "cholesterol": ubongo, dzira la mazira, offal, nyama yamafuta, ghee. Amaloledwa kudya batala pang'ono.

Mafuta amayenera kukhala 30% ya okwanira kalori onse. Ma acid acid: nyama yamafuta, soseji, nsomba, mkaka) sayenera kupitirira 10%. Tiyenera kudziwa kuti ng'ombe, nyama ya nkhumba, nyama ya nkhuku imakhala ndi mafuta ambiri owoneka kuti sawoneka bwino.

Kuchokera komwe mapuloteni amapezeka, nsomba zimayenera kusankhidwa. Mafuta achilengedwe a monounsaturated apange 15% ya mafuta onse, ndipo mafuta ochulukirapo a polyunsaturated acid - 6% (pazinthu zomwe zili nawo azikambirana pansipa). Masamba ndi zipatso ziyenera kudyedwa zoposa 400 g patsiku. Mchere amaloledwa 5 g patsiku. Zakudya zamafuta osavuta zimafunika kuziletsa.

Cholesterol yotsitsa zakudya

Woimira MNZHK - oleic acid. Ndi wolemera mafuta a azitona, yomwe imapanga maziko a "Zakudya zaku Mediterranean." Malinga ndi kafukufukuyo, anthu akumayiko awa ali ndi chiopsezo chotsika kwambiri cha matenda amtima.
PUFA omega 6 zimathandizanso kuchepetsa hypercholesterolemia. Magwero awo ndi mpendadzuwa, chimanga, kapoteni, ndi mafuta a masamba.
PUFA omega 3 yoyimiriridwa ndi nsomba zam'nyanja yamafuta (sardine, mackerel, herring, nsomba, halibut). Kudya tsiku lililonse kwa 0,5-1.0 g omega-3 kuchokera ku nsomba kapena nsomba yamafuta (oyengedwa) kumachepetsa chiopsezo cha matenda. Ma PUFA omega-3s amakhalanso ndi masamba a masamba (opaka, opukutidwa, soya, mpiru, mtedza, sesame). Ndikofunikira kuti mafuta azamasamba azipezeka muzakudya ndikupanga mafuta, chifukwa kuwonjezera pa mafuta achilengedwe osaphatikizika, amakhalanso ndi zinthu zina zotsutsana ndi atherogenic - phospholipids, phytosterols, squalene ndi phytostanols.
Phytosterols ndi phytostanols wopezeka ndi nyongolosi ya tirigu, coconut, chimanga, wogwiriridwa, soya, fir, mafuta amkuyu, dzungu ndi mpendadzuwa, nthomba ndi nthangala za sesame, mtedza (pistachios, mkungudza, ma alimondi), masamba ndi zipatso (makamaka avocados), mpunga wa mpunga. Zinthuzi sizimayamwa m'matumbo ndipo zimakhala ndi mphamvu yakomweko. Malinga ndi kafukufuku, zinthu zomwe zimakhala ndi phytosterols zimatha kuchepetsa cholesterol ndi 10% ngati zimwedwa mu mlingo wa 2-3 g patsiku, komanso kuphatikiza mafuta ochepa a cholesterol ndi 24%. Pomaliza iwo akamaliza kugwiritsa ntchito zinthu zomwe amapeza nazo,, zomwe zimapangitsa kuti mitundu ya lipid itsike. Mu luso limodzi. l mafuta a maolivi amakhala ndi 22 mg ya phytosterols.
Bzalani zakudya monga gwero la chakudya chamafuta. Kuphatikizidwa kwakukulu kwa masamba, zipatso ndi mbewu zimatipatsa mwayi wokukwaniritsa zofunika pazakudya zamafuta (zomwe 30-50 g patsiku zimafunikira). Chifukwa chake, kuwonjezera kokha 15 g pectin Mu zakudya amachepetsa cholesterol wa 15-20%. Kuphatikiza apo, zikafotokozedwa muzakudya, kuchuluka kwa michere yazakudya kumachuluka chifukwa cha tirigu, methyl cellulose kapena pectin yoyera. Tiyenera kukumbukira kuti kugwiritsidwa ntchito kwawo kwa nthawi yayitali kupitirira 60 g kumapangitsa kuti mavitamini ndi michere azikhala osafunikira.
Mbale zokhala ndi fiber ndi zovuta zamafuta zimathandizanso kuti muchepetse cholesterol komanso triglycerides. Nyemba ndi soya zimachepetsa cholesterol chifukwa cha zimakhala zambiri zosungunuka, ndipo potengera mapuloteni amatha kusintha nyama iliyonse. Muthanso kugwiritsa ntchito zinthu za soya - tofu, tempe, miso.
Zamasamba onse ndi zipatso zofiirira komanso zofiirira zimakhala polyphenolszomwe zimapangitsa kupanga HDL: mabulosi abulu, viburnum, chimanga, rasipiberi, mabulosi akuda, sitiroberi, aronia, cranberries, lingonberries, mphesa zofiira, biringanya, kabichi wofiira, beets, makangaza. Champion pakati pa izi ndi madzi a kiranberi. Madzi amatha kuphatikiza.
Pakati pa masamba, kabichi yoyera imatsogolera. Kugwiritsa ntchito kwake ndikofunika m'njira iliyonse, ndipo kuyenera kukhala pakudya tsiku ndi tsiku pafupifupi 100 g.
Garlic ndi chilengedwe champhamvu statinikuchepetsa kupanga LDL. Kuti mukhale ndi zotsatira zowoneka, muyenera kuzigwiritsa ntchito kwa miyezi itatu, 2 ndimavalidwe kawiri patsiku (mosamala ndi gastritis, zilonda zam'mimba, kapamba ndi tsabola).
Iodine imakhala ndi hypocholesterolemic kwenikweni ndipo imalepheretsa kuyika kwa lipids mu khoma la chotengera. Gwero lake ndi nsomba zam'nyanja: shrimp, nkhaka zam'nyanja, nsomba, misuzi, nyanja kale, kugwiritsa ntchito komwe kungapereke kufunika kwa ayodini.
Udindo wa chromium umaphatikizidwanso ndi zotsatira za hypocholesterolemic ndi hypoglycemic. Zomwe zimapezeka kwambiri ndi ufa wa rye ndi tirigu wathunthu, yisiti yophika, nyama, nyemba, chimanga ndi balere wa ngale.
Selenium ndimtundu wofufuza womwe umapangidwa ndi antioxidant ndipo umapezeka mu tirigu ndi oat chinangwa, nthanga za mpendadzuwa, nsomba za pinki, buledi wopanda tirigu, mazira, anapiye, nyemba, mphodza.
Zopangira mkaka wowonda ndi ma yoghurt wowawasa okhala Streptococcus thermophilus ndi Lactobacillus bulgaricus.

Zinthu zonsezi zimathandiza kutsika cholesterol. Inde, mankhwala amagwira bwino ntchito pankhaniyi, koma motsutsana ndi maziko azakudya, mphamvu zawo zimawonjezeka.

Zithandizo za anthu zimathandizanso kwakanthawi ndi chithandizo.

Ndi bwino kumwa tiyi wa ginger. Ginger wa kabichi ndi kutsanulira madzi otentha. Nthawi zambiri amatenga 1 tsp. ginger wodula bwino mugalasi, onjezerani chidutswa cha ndimu ndikutsimikiza kwa mphindi zosachepera 30.

Kulowetsedwa zitsamba ndi mkaka nthula mbewu: supuni 1 ya zosaphika 250 ml ya madzi otentha, kusiya kwa mphindi 15. M'mawa ndi madzulo, mphindi 30 musanadye, imwani kulowetsedwa motentha. Mutha kudya "chakudya" kuchokera mkaka nthula - supuni 1 ya ufa, kutafuna mosamala ndikumwa ndi madzi, kumwedwa katatu patsiku musanadye.

Mafuta a Garlic: makapu awiri a maolivi ndi ma clove 10 a adyo omwe amatsanikizidwa kudzera pa Press. Mafuta awa amatha kugwiritsidwa ntchito ngati zokometsera ndi kuvala masaladi, chimanga, masamba.

Kulowetsedwa kwa katsabola: 1 tbsp. Mbeu zimatsanulira 250 ml ya madzi otentha, mutalimbikira kwa mphindi 15, zosefera ndi kumwa makapu 0,25 musanadye kangapo patsiku.

Malangizo owonjezera pazakudya izi: kuwonjezera zolimbitsa thupi, kugona mokwanira, kusiya zizolowezi zoyipa.

Zinthu Zololedwa

Maziko a chakudya cha sabata ndi nsomba ndi zakudya zam'nyanja. Phatikizani ndi tuna, mackerel, flounder, cod, nsomba, nsomba ndi 100 g za nsomba katatu pa sabata. Nthawi yomweyo, muyenera kusiya nsomba ndi squid caviar kapena kuchepetsa kugwiritsa ntchito kwawo (mwachitsanzo, kawiri pachaka).
Kuphatikiza kofunikira pamasaladi onse kumasoka.
Phatikizani osachepera 400 g a zipatso ndi masamba. Chatsopano, nyetsani zamasamba zonse zomwe zimatha kudyedwa zosaphika. Kukongoletsa nyama ndi nsomba ndi mitundu yonse ya kabichi, beets, kaloti, zukini, maungu, biringanya, nandolo zobiriwira, pomwe mukuchepetsa kugwiritsa ntchito mbatata. Gawo lofunikira lazakudya liyenera kukhala lamu, lomwe limakhala ndi mapuloteni ambiri az masamba. Ngati olekeredwa bwino, aphatikizeni tsiku ndi tsiku muzakudya zanu.
Zipatso ndi zipatso zimadyedwa zosaphika kapena mawonekedwe a decoctions ndi compotes. Pali ma pectins ambiri mu zipatso za malalanje, maapulo, zipatso zouma za chimanga, viburnum, mphesa, cranberries. Iwo amatulutsa matumbo, zimapangitsa kagayidwe kachakudya. Izi sizimasungunuka m'matumbo, ndipo zimadzipangitsa zokha. poizoni ndi cholesterol, amachotsa m'thupi.
Mankhwala a Madzi nawonso ndi ofunikira. Zothandiza kwambiri ndi malalanje, mphesa, apulo ndi mabulosi. Mutha kumwa madzi a lalanje m'mawa, ndipo madzulo - zipatso za mphesa.Mwa zamasamba zamasamba, zipatso zam'madzi ndi karoti zimalimbikitsa. Madzi a Beetroot amayamba kumwa ndi supuni 1.
Kuphatikiza pa zipatso ndi ndiwo zamasamba, tengani chinangwa, fenugreek, sesame ndi mbewu ya fulakesi mu chopukusira khofi - awa ndi magawo owonjezera a fiber, mafuta ndi ma phytosterols omwe amathandiza kulimbana ndi matendawa.
Imwani kapu musanadye m'mawa kwa supuni ziwiri komanso usiku, musaiwale kumwa madzi ambiri tsiku lonse.
Mutha kuphika supu zamasamba, msuzi wa kabichi, msuzi wa beetroot, borscht, kapena soups ndi ufa wocheperako.
Osapatula msuzi wa nyama ndi msuzi kuphika pamadzi kapena msuzi wamasamba. Sopo amakonzedwa moonekera, sanakonzekere ndipo Frying ufa sanayambitsidwe mwa iwo.
Nyama ndi nkhuku ndi mitundu yamafuta ochepa. Pazakudya zoyenera, kudya nkhuku ndi nyama 2 pa sabata ndikokwanira. Nyama yaku Turkey ndiyothandiza (ili ndi mafuta ochepa) ndipo iyenera kukondedwa. Kuphika kuyenera kuchitidwa mwa kuwiritsa kapena kuwotcha, mutawiritsa nyama.
Mkate umaloledwa rye, tirigu, ndi chinangwa. Mutha kuphika buledi kapena mkate kuchokera ku ufa wa soya. Mutha kudya ma cookie owuma osaphika, mkate wopanda tirigu. Zinthu zophika zopangidwa ndi nyumba ndizabwino kwambiri popanda mchere ndikuwonjezera chinangwa, mbewu ya fulakesi kapena sesame.
Mkaka, mafuta amkaka ndi tchizi chanyumba chimadyedwa ndi mafuta ochepa, tchizi chimayenera kusankhidwa ndi mafuta okwanira 20-30%, ndipo zonona zonona ndi zonona zochepa ziyenera kugwiritsidwa ntchito mu mbale zokha. Zakudya za sabata iliyonse zimatha kuphatikiza mazira awiri ndi kuchuluka kwa dzira loyera.
Mbewu yotseka imakonzedwa kuchokera ku kanjere ka buckwheat, oat, ndi bulauni, koma ngati mukufuna kuchepa thupi, kuchuluka kwa chimanga m'zakudya ziyenera kuchepetsedwa. Monga njira yakudya yam'mbali, mutha kugwiritsa ntchito pasitala wopangidwa kuchokera ku ufa wa wholemeal ndi tirigu wa durum. Ndikofunika kuphatikiza msuzi wa oat kapena zakudya m'zakudya - oats amachotsa mafuta m'thupi.
Gwiritsani ntchito mafuta osapsa amisamba kuti mukonze zakudya zanu. Zothandiza kwambiri ndi maolivi, chimanga, sesame ndi flaxseed.
Mtedza umakhala ndi mafuta a monounsaturated opindulitsa thupi. Ndikulimbikitsidwa kudya 30 g ya mtedza ndi mbewu tsiku lililonse. Ma Walnuts ndi othandiza kwambiri kutsitsa cholesterol.
Tiyi yobiriwira yothandiza ndi mandimu, msuzi wa rosehip, timadziti, madzi amchere osagwiritsa ntchito mpweya ayenera kumwa mpaka malita awiri patsiku.

Masamba ndi amadyera

amadyera2,60,45,236 biringanya1,20,14,524 nyemba6,00,18,557 zukini0,60,34,624 kabichi1,80,14,727 broccoli3,00,45,228 kolifulawa yophika1,80,34,029 anyezi1,40,010,441 kaloti1,30,16,932 nkhaka0,80,12,815 tsabola wa saladi1,30,05,327 saladi1,20,31,312 kachiromboka1,50,18,840 udzu winawake0,90,12,112 soya34,917,317,3381 katsitsumzukwa1,90,13,120 tomato0,60,24,220 Yerusalemu artichoke2,10,112,861 dzungu1,30,37,728 nyemba7,80,521,5123 adyo6,50,529,9143 mphodza24,01,542,7284 mapeyala2,020,07,4208 malalanje0,90,28,136 makangaza0,90,013,952 chipatso cha mphesa0,70,26,529 mapeyala0,40,310,942 kiwi1,00,610,348 mandimu0,90,13,016 mango0,50,311,567 ma tangerine0,80,27,533 nectarine0,90,211,848 mapichesi0,90,111,346 maapulo0,40,49,847 jamu0,70,212,043 red currant0,60,27,743 chovala chakuda1,00,47,344

Mtedza ndi zipatso zouma

mtedza15,040,020,0500 mabokosi25,754,113,2643 nthangala za sesame19,448,712,2565 mbewu za fulakesi18,342,228,9534 fenugreek nthanga23,06,458,3323 mpendadzuwa20,752,93,4578

Mphesa ndi chimanga

bulowheat groats (kernel)12,63,362,1313 oat groats12,36,159,5342 oatmeal11,97,269,3366 mapira akudya11,53,369,3348 balere wogulira10,41,366,3324

Masoseji

soseji yophika zakudya12,113,50,0170 fillet nkhuku23,11,20,0110 nkhuku19,20,70,084

Nsomba ndi nsomba zam'nyanja

nsomba18,54,90,0136 squid21,22,82,0122 ma mussel9,11,50,050 nyanja kale0,85,10,049

Mbewu, nthanga, mtedza

Mitundu ya gulu la mbewu iyi ili ndi mafuta. Chifukwa chake, mu ma 100 g a soya, pafupifupi 18 g yamafuta, zomwe zimapangitsa kuti mankhwalawa akhale apamwamba kwambiri komanso opatsa thanzi, zomwe zikutanthauza kuti kugwiritsa ntchito kwake kumachulukitsa zakudya zonse zopatsa mphamvu. Komabe, simuyenera kusamala ndi mafuta awa kwa iwo omwe ali ndi cholesterol yayikulu ndipo akuopa chitukuko cha matenda amtima. Mafuta a soya ndi opanda lipoprotein ochepa. Komanso, zigawo zamafuta ngati amenewa, komanso CHIKWANGWANI, chomwe chili mu soya ndi m'miyendo yonse, zimakulolani kuti muchotse cholesterol yoyipa ndipo potero kuchepetsa magazi atherogenicity.

Ndikosavuta kutsata kuchuluka kwamafuta omwe wodwala wawagwiritsa ntchito patebulo lapadera. Poyamba, ndikofunikira kulingalira mosamala komanso mosamalitsa, kuyeza ndi kuyeza zinthu. M'tsogolomu, kuwerengera kwa calorie yonse kumakhala mwachangu.

Zogulitsa, 100g	Mafuta	Zopatsa mphamvu, kcal
Rye mkate	0,7	214
Mkate wa tirigu	2,4	254
Kuphika	7,6	297
Kabichi yoyera	0,1	27
Maolivi	10,7	115
Tomato	0,2	20
Nkhaka	0,1	15
Nandolo	1,2	303
Nyemba	0,1	58
Soya	17,3	395
Nyemba	1,1	310

Mbewu ndi mtedza. Mbiri ya mbewu ndi mtedza imasokonezedwa ndi kuchuluka kwa mafuta mwa iwo, koma simuyenera kuopa izi. Ma mafuta achilengedwe a monounsaturated acids omwe amapezeka m'mbewu ndi mtedza ndizomwe wodwala wamtima ayenera kuchepetsa index yawo ya atherogenic. Pakadali pano, ma walnuts ndi okhawo omwe amapezeka m'gululi omwe amakhalanso ndi omega-3 acid, chifukwa chake ndichofunika kuwapatsa malo oyamba pafupipafupi mndandanda.

Mafuta ndi Mafuta

batala0,582,50,8748 mafuta opindika0,099,80,0898 mafuta a azitona0,099,80,0898 mafuta a mpendadzuwa0,099,90,0899

Zogulitsa kwathunthu kapena pang'ono

makeke, makeke ophika ndi makeke, makeke, makeke okhala ndi kirimu.
nkhumba zapa mafuta, bakha, tsekwe, mafuta ophikira, kusuta nyama ndi soseji,
Mitundu yonse ya msuzi, zakudya yokazinga, nsomba zamzitini ndi kaphara,
tchizi chamafuta, kirimu wowawasa, tchizi ndi zonona,
chokoleti, ayisikilimu, cocoa, tiyi wamphamvu komanso khofi,
mpunga woyera, pasitala, semolina.

Confectionery

kupanikizana0,30,263,0263 kupanikizana0,30,156,0238 maswiti4,319,867,5453 kirimu makeke0,226,016,5300 makeke7,511,874,9417 ayisikilimu3,76,922,1189 keke4,423,445,2407 chokoleti5,435,356,5544

Tchati cha Chakudya chaulere cha mafuta

Oats ndi mtsogoleri patebulo la zinthu zomwe sizikhala ndi cholesterol, maziko a zakudya zochizira atherosulinosis. Kupanga kwake kwa ma polactic kumalepheretsa kaphatikizidwe ka LDL, kumalepheretsa kupangika, komanso kuteteza mitsempha kuti isakwere magazi. Mu kapangidwe kameneka pali chinthu china chapadera cha Aventramides - ma antioxidants amphamvu kwambiri kuchokera pagulu la ma polyphenols. Kumwa pafupipafupi oatmeal sikungapangitse cholesterol yokha, komanso kubwezeretsanso kagayidwe kachakudya, kuchepetsa thupi.
Ma rasipiberi, sitiroberi, currants ndi zipatso zamalanje ndizambiri asidi, zomwe zimachepetsa kupezeka kwa makhoma amitsempha yamagazi ndikuletsa mapangidwe. Rasipiberi ndi aspirin wachilengedwe yemwe amayendetsa bwino ntchito za mtima. Zakudya izi zimatha kuyambitsa ziwengo.
Maapulo mumakhala ma pectins, omwe amateteza kagayidwe ka lipid m'thupi. Chipatso chimaphatikizidwa m'mavuto am'mimba.
Ma avocados amakhala ndi mafuta achilengedwe a monounsaturated acid ndi pectin. Kapangidwe kake kamakhala ndi beta-phytosterol. Izi ndi burashi yathu yamadzi.
Dzungu - limathandiza kuthana ndi kulemera kwambiri ndi cholesterol yowonjezera. Imakwanitsidwa bwino ndi thupi, imakhala ndi beta-carotene, fiber yambiri. Ichi ndi chinthu chabwino kwambiri kupewa matenda a atherosulinosis.
Maamondi - ngakhale zili ndi zopatsa mphamvu zambiri ndi chida chabwino kwambiri chopewa matenda a atherosulinosis komanso kupewa kuphatikizidwa kwa zipupa pamakoma amitsempha yamagazi. Amadzipatsirana m'matumbo am'mimba, mosamala kwa omwe ali ndi matendawa.

Zipatso ndi zipatso, mafuta a masamba, masamba

Palibe cholakwika kunena kuti zipatso zonse ndi zopanda mafuta. Mwina chipatso chotchuka kwambiri chomwe chili ndi mafuta ambiri pachinthu chomera ndi mapeyala. Pali mafuta pafupifupi 15 g pa 100 g ya mankhwala, koma onsewo ndi a polyunsaturated, zomwe zikutanthauza kuti sangatsogoze kuzikongoletsa kwa zipilala pamakoma amitsempha yamagazi.

Zosangalatsa zofananira zokhudzana ndi azitona. Zipatso izi ndizopeza mafuta ambiri, koma zonsezi sizipweteketsa mtima, komanso zingalimbitse. Ma asidi a polyunsaturated monga linoleic, oleic ndi linolenic amachotsa cholesterol yoyipa m'matumbo.

Mafuta ophikira. Izi ndizopezeka zenizeni kwa opanga ndi ogulitsa padziko lonse lapansi. Pafupifupi chilichonse cholembera ndi masamba aliwonse a masamba mumatha kuwalemba kuti "popanda cholesterol", ndipo izi nzoona. Komabe, kunena zinthu zodziwikiratu ndikufanana ndikutcha ndimu. Palibe ndipo sangakhale cholesterol mu mafuta aliwonse aliwonse. Kuphatikiza apo, zida zonse zamtunduwu zikukulimbana mwachangu ndi mawonekedwe ake pamakoma amitsempha yamagazi.

Vutoli ndi losiyana ndi mafuta ophikira masamba. Ndi chithandizo chotentha ichi, ma polima amafuta acids amapangidwa m'mafuta, omwe angayambitse kuchuluka kwa cholesterol m'thupi, ndipo zonsezi - osanenanso kuchuluka kwa mafuta am'mimba komanso poizoni (acrolein, acrylamide, heterocyclic amines ndi peroxides) omwe angayambitse khansa.

Zamasamba. Alibe cholesterol konse, ndipo chifukwa chake mutha kuyendetsa mu chakudya chanu popanda kuwopa pang'ono kuti muwonjezere kuchuluka kwa zigawo za lipid m'magazi a m'magazi. Kuphatikiza apo, gululi limapangidwa ndi michere yambiri kuposa lina lililonse, lomwe limathandiza kuchotsa mafuta m'mitsempha yamagazi ndikuwongolera njira yokumba.

Mkaka ndi nsomba

Onse nsomba za mumtsinje ndi m'nyanja zili ndi mafuta azinyama, zomwe zikutanthauza kuti amakhalanso ndi cholesterol. Poyamba, tiyenera kumvetsetsa kuti cholesterol yonse mu nsomba, kupatula zochepa, ndi zabwino. M'mafuta a nsomba, pali mafuta apadera a polyunsaturated acids omega-6 ndi omega-3, m'malo mwake omwe amafanabe mpaka pano. Mafuta awa amakhala ngati amatsutsana ndi cholesterol yoyipa ndikuchotsa m'thupi, koma kuchuluka kwa zabwino, m'malo mwake, kumawonjezereka. Ichi ndichifukwa chake makapisozi omwe ali ndi zigawo zoterezi lero ndi gawo lofunikira kwambiri pothandizira odwala m'madipatimenti a mtima. Chosiyana ndi shrimp, chomwe chimalimbikitsidwa kwa anthu omwe ali ndi vuto la atherosulinosis ndi zolengeza.

Tiyi, Khofi, Cocoa

Tiyi ndi chakumwa chomwe chilibe mafuta amtundu uliwonse, zomwe zikutanthauza kuti mafuta a cholesterol sangapezekenso. Mafuta otchuka a tiyi amatengedwa pang'ono pang'ono ndi masamba ndi zipatso. Kukoma kwa teyi chifukwa cha kuchuluka kwa tannin komwe kulipo. Tannin ndi chinthu chomwe chimangiriza zonse palokha. Izi zikugwiranso ntchito pamafuta onse azakudya (kuphatikizapo lipoprotein yotsika kwambiri), komanso zinthu zopindulitsa. Zimatsimikiziridwa kuti kutsuka chakudya ndi tiyi, munthu sadzalandira chitsulo, ngakhale atadya nyama yambiri.

Ndi anthu ochepa omwe amawona khofi ngati mankhwala ochepetsa thupi. Kofi ndiye chakumwa chotchuka kwambiri komanso chotchipa chomwe chimayamba m'mawa mamiliyoni a anthu padziko lonse lapansi. Posachedwa, khofi inali pamndandanda wamaimidwe azinthu za anthu omwe ali ndi cholesterol yayikulu. Chinthucho ndi kuthekera kwake kuonjezera kukakamizidwa, komwe nthawi zambiri kumawonjezeka pagulu la anthu awa kapena pamwambo wapamwamba kwambiri.

Masiku ano, asayansi adakonzanso khofi ndikuilola ngakhale kwa odwala oopsa. Komanso, maphunziro odziyimira pawokha asonyeza kuti kumwa khofi wokhazikika ngakhale kumachepetsa plidma lipids. Palibe cholesterol ponse pano komanso khofi wapansi. Muli mafuta ochepa ofunikira, omwe angayang'anitsidwe mosavuta poyang'ana pa khofi watsopano watsopano. Chiwerengero chachikulu cha organic acid (malic, caffeic, chlorogenic, acetic, citric) chimalimbikitsa ntchito ya ziwalo zonse.

Cocoa ndichinthu chapadera pakuphatikizika kwake. Cocoa ufa amakhala ndi pafupifupi mafuta pafupifupi magalamu 10, koma mafuta awa ndi athanzi kwambiri. Bzalani mafuta a polyunsaturated acids kuphatikiza ndi ma polyphenols amachita ngati mankhwala. Cocoa wokonzedwa moyenera amathandizira kuti mafuta osokonekera omwe munthu amamwa asanamwe kapu iyi. Ndikofunikira kuti musawonjezere shuga ndi mkaka wambiri, kuti muchepetse phindu lake. Pomaliza, madokotala amachenjeza za phindu la thanzi la cocoa.

Chifukwa chake, 200 g ya zakumwa ndi mkaka ndi shuga ndi ofanana ndi 200 Kcal. Titha kunena kuti awa si chakumwa chabe, koma chakudya, zakudya zofunikira, ndipo simukuyenera kuwonjezera maswiti apamwamba a kalori.

Maswiti amawoneka ngati chinthu chomwe anthu omwe akudwala cholesterol yayikulu ayenera kuiwala kwamuyaya. Izi sizowona konse. Wodwala akapanda kudwala matenda ashuga, ndiye kuti kugwiritsa ntchito maswiti mokulira ndizovomerezeka komanso kothandiza, ndikofunikira kusankha zabwino zoyenera. Chifukwa chake, marshmallows kapena marshmallows pamunsi otsika, pafupifupi zero, ali ndi mpweya wokwanira wosungunuka, womwe umapangidwa mumafakitole ndikuwuluka kwa zipatso ndi zipatso. Inde, kachigawo kakang'ono kameneka ndi kakang'ono kwambiri, koma kumagwiranso ntchito kuchotsa mafuta m'thupi. Caramel imatha kuonedwa ngati yothandiza, ngakhale ilinso ndi cholesterol.

Pomaliza, mafuta onunkhira komanso mwanjira yake yapadera m'gululi ndi halva, omwe amapangidwa pogwiritsa ntchito mbeu za mpendadzuwa. Monga mukudziwa, mafuta amasamba amasowa cholesterol yoyipa, zomwe zikutanthauza kuti wodwalayo amatha kutsekemera, mwachidziwikire, powerengera zomwe zili mu chakudya chatsiku ndi tsiku. Kuphatikiza apo, mafuta achilengedwe a polyunsaturated omwe ali mu halva adzabwezeretsa kuchuluka kwa cholesterol yoyipa komanso yabwino m'magazi amwazi ndikuchepetsa index ya atherogenic.

Koma ndikwabwino kukana maswiti okhala ndi mafuta odzaza. Mafuta a confectionery, omwe ali maziko a kudzazidwa koteroko, ali ndi cholesterol ndipo chifukwa chake amadzala ndi chiopsezo chachikulu. Ndikofunika kwambiri kukumbukira kuti ngakhale kwa munthu wathanzi, maswiti ndi mchere womwe umabweretsa zopatsa mphamvu zambiri.

Gome lithandizanso kuwerengetsa zomwe zili tsiku ndi tsiku zopatsa mphamvu.

Zogulitsa, 100g	Mafuta, g	Zopatsa mphamvu, kcal
Wokondedwa	0,2	308
Pachino	0,2	299
Marmalade	0,1	296
Caramel	0,1	296
Mpendadzuwa wa Halva	29,6	516
Iris	7,5	367
Shuga	0	374
Keke yofikira	20	399
Otsuka Zipatso	2,8	342
Mafuta Akufuta	30,2	530
Kirimu kuwira makeke	38,6	544

Monga mukuwonera, moyo wabwinobwino wokhala ndi cholesterol yambiri ukadali kotheka. Zachidziwikire, wodwalayo ayenera kumenyera nkhondo thanzi lake, koma nkhondoyi ikhoza kukhala yosangalatsa komanso yokoma. Zogulitsa zosankhidwa bwino zomwe zili ndi zotsika ziyenera kukhala pamwamba pamndandanda mukamagula zinthu, ndiye kuti pali mwayi uliwonse kuti moyo wabwino ubwerere pamlingo wapamwamba.

Mndandanda wazomwe zimapanga mafuta a cholesterol

Mafuta a azitona ndiye gwero labwino kwambiri lamafuta acid ndi phospholipids. Kugwiritsa ntchito pafupipafupi kumachepetsa “choyipa” ndipo kumakulitsa cholesterol “yabwino”. Kapangidwe kake kamakhala ndi ma polyphenols - antioxidants achilengedwe omwe amachepetsa kukula kwa atherosulinosis komanso kusintha magazi. 50 ml ya mafuta azitona ndi okwanira patsiku.
Nsomba ndizofunikira kwambiri zamafuta a cholesterol. Muli mafuta acids opindulitsa, opindulitsa pachiwindi komanso amatulutsa mafuta kagayidwe. Ndipo zothandiza kwambiri ndi nsomba: chum, nsomba ndi nsomba. Halibut, trout, tuna ndi hering'i ndizothandiza.
Nyanja ili ndi cholesterol yotsika. Malinga ndi kafukufuku wasayansi, nsomba zam'madzi zimachotsa zochuluka m'thupi. Ammidzi amakhala ndi taurine, yomwe imagwirizanitsa ndi cholesterol. Potaziyamu ndikofunikira pamtima. Astaxanthin amateteza maselo athu ku ukalamba.

Kulowetsedwa kwa oats

Kuchepetsa cholesterol ya magazi ndi 20% kudzathandiza kulowetsedwa kwa oats.

Kuti mukonzekere, muyenera kuthira kapu ya oatmeal mu thermos ndi madzi okwanira 1 litre, kukakamira tsiku ndi kupsinjika.
Tengani theka lagalasi ola limodzi musanadye.
Njira ya mankhwala ndi milungu iwiri. Kenako pumani sabata ziwiri ndikupitilizabe.

Gawani "Zambiri za Cholesterol"

Kodi cholesterol ndi chiani ndipo bwanji imakhala yoyipa?

Holetesrol ndi lipophilic mowa wopangidwa makamaka mu impso, m'mimba, m'mimba ndi ziwalo za m'mimba. Zinthu zotsalazo zimalowa m'thupi ndi chakudya.

Mowa wamafuta umagwira ntchito zingapo zofunika. Ndi gawo limodzi la makhoma a maselo, limagwira ntchito mwachinsinsi ya vitamini D ndipo mahomoni ena, amathandizira magwiridwe antchito amanjenje komanso kubereka.

Cholesterol imatha kukhala yolemera molekyulu (LDL) ndi kulemera kwakukulu (HDL). Izi zimapangidwa mosiyanasiyana pakapangidwe kake ndi thupi.Chifukwa chake, zotengera zoyera za HDL, ndi LDL zimazivala.

Kuphatikiza apo, ma lipoprotein otsika kwambiri amasokoneza magazi kuti apite ziwalo. Kuchepetsa kwa lumen ya mtima mu myocardium kumabweretsa kuwoneka kwa mtima ischemia. Ndi njala yathunthu ya okosijeni, minofu necrosis imachitika, yomwe imathera pakulimbana ndi mtima.

Mapangidwe a atherosclerotic nthawi zambiri amapangidwa m'matumbo a ubongo. Zotsatira zake, maselo amitsempha amwalira ndipo sitiroko limayamba.

Kuti thupi lizigwira ntchito bwino, ndikofunikira kuti mulingo wa cholesterol yoyipa ndi yopindulitsa. Mutha kukhazikitsa muyeso wa zinthu izi ngati mumagwiritsa ntchito zakudya tsiku lililonse zomwe zingachepetse kuchuluka kwa LDL.

Kwambiri, zomwe zimakhala ndi cholesterol yoyipa m'magazi zimakwezedwa ndi mafuta osachokera ku nyama. Zotsatirazi zimakhala ndi cholesterol yayikulu:

zamkati, makamaka ubongo,
nyama (nkhumba, bakha, mwanawankhosa),
batala ndi tchizi,
dzira yolk
mbatata yokazinga
nsomba roe
maswiti
msuzi wowawasa wowawasa ndi mayonesi,
msuzi wamafuta ambiri,
mkaka wonse.

Koma simuyenera kusiyiratu mafuta, chifukwa amafunikira kagayidwe kazachilengedwe ndipo amaphatikizidwa ndi kapangidwe ka maselo.

Kwa mulingo woyenera, ndikokwanira kudya zakudya zomwe zili ndi LDL ndizochepa.

Zakudya zamafuta a cholesterol

Zakudya zochepa za cholesterol ndizokhala ndi masamba ndi chomera. Kutengera zinthu izi, yogurts zopanda shuga zopanda kanthu zimapangidwa, zomwe zimatengedwa kuti ndi hypercholesterolemia.

Zogulitsa zingapo zimathandizanso kutsika kwa LDL ndi 10-15%. Mndandanda wazakudya zamafuta athanzi, lecithin ndi linoleic, arachidonic acid amatsogozedwa ndi mitundu ya nkhuku (nkhuku, fillet fillets) ndi nyama (veal, kalulu).

Ndi cholesterol yayikulu, chakudyacho chimayenera kulemekezedwa ndi mafuta ochepa amkaka (tchizi tchizi, kefir, yogati). Zosagwiranso ntchito monga nsomba zam'nyanja ndi mitundu ina ya nsomba (shrimp, pike perch, hake, squid, scallops, mussels) okhala ndi ayodini omwe samalola lipids kuyikidwa pamakoma olimba.

Zakudya zina za cholesterol zotsika zikuwonetsedwa patebulo ili m'munsiyi:

Dzina la mankhwala	Zochita pa thupi
Mbewu zonse za chimanga (barele, mpunga wa bulauni, oats, buckwheat, oatmeal, chinangwa)	Zachuma mu fiber, zomwe zimatsitsa LDL ndi 5-15%
Zipatso ndi zipatso (zipatso, zipatso, maapulo, mapeyala, mphesa, rasipiberi, plums, nthochi)	Mochulukitsa ndi mafuta osungunuka a mafuta, omwe samasungunuka m'matumbo, amamanga cholesterol ndikuchichotsa m'thupi. Mavitamini ndi michere amasintha LDL kukhala zinthu zopindulitsa monga mahomoni ogonana
Mafuta opaka masamba (maolivi, soya, thonje, wopingidwa, chimanga, mpendadzuwa,	Ndiwosinthidwa kwathunthu pazinthu zovulaza ndi cholesterol. Amakhala ndi oleic acid, omega-3 ndi 6 ndi zinthu zina zotsutsana ndi atherogenic (phytostanols, phospholipids, squalene, phytosterols). Izi zimachepetsa cholesterol ndikuchepetsa chiopsezo cha matenda a mtima.
Masamba (tomato, biringanya, adyo, kaloti, kabichi, zukini)	Ndi kugwiritsa ntchito tsiku ndi tsiku, chepetsani cholesterol yoyipa mpaka 15%. Amatsuka ziwiya zochokera ku zolembedwa za atherosrance, poletsa mapangidwe ake mtsogolo
Lebo (mphodza, nyemba, anapiye, soya)	Kuchepetsa kuchuluka kwa LDL mpaka 20% chifukwa cha selenium, isoflavone ndi magnesium. Zinthuzi zimakhala ndi mphamvu ya antioxidant, zimabowola cholesterol plaque kumakoma amitsempha yamagazi
Mtedza ndi njere (fulakesi, maamondi, ma pisachi, ma cashews, nthangala za sesame, mbewu za mkungudza)	Ali ndi ma phytostanols ndi ma phytosterols omwe amachotsa LDL mthupi. Ngati mumadya 60 g mwa zinthu izi tsiku lililonse, ndiye kuti mwezi umodzi mafuta a cholesterol adzatsikira mpaka 8%. Zokometsera zina zimaphatikizidwa pamndandanda wazakudya zofunika kwa hypercholesterolemia. Zonunkhira zoterezi zimaphatikizapo marjoram, basil, katsabola, laurel, mbewu za caraway ndi parsley. Ndipo kugwiritsa ntchito nandolo zotsekemera, tsabola wakuda ndi wofiira ndikofunikira kuti muchepetse. Kuphatikiza pa kupatula zakudya zamafuta m'zakudya, kupewa hypercholesterolemia, ndikofunikira kuti muchepetse kudya zamafuta ambiri. Inde, shuga, mikate yoyera, semolina, confectionery, mpunga kapena pasitala samangokhala ndi zopatsa mphamvu zambiri, komanso zimathandizira pakupanga kolesteroli m'thupi mwachangu. Makonda ndi maphikidwe a zakudya zotsitsa mafuta m'thupi Zakudya zomwe zili ndi mafuta okwanira m'magazi ziyenera kukhala zazing'ono. Chakudya chimayenera kudyedwa mpaka katatu pa tsiku m'magawo ang'onoang'ono. Njira zofunikira zophikira ndikuphika ndi uvuni, kuphika, kuphika ndi kutumizirana. Mukamatsatira malamulo osavuta awa, ndiye kuti cholesterol imasintha pakapita miyezi yochepa. Ngakhale mutasankha mbale, muyenera nthawi zonse kuphatikiza masamba, zinthu zopanda mkaka wowaka wopanda mafuta, zipatso, zitsamba, zipatso, nyama zopanda mafuta, nsomba ndi tirigu wathunthu wazakudya zanu. Mndandanda wachitsanzo cha hypercholesterolemia umawoneka motere: Chakudya cham'mawa - nsomba yophika buledi, oatmeal yokhala ndi zipatso zouma, mtedza, soseji yophika, yogati, tchizi chotsika mafuta, mazira osokonekera, makeke ophika biscuit kapena phala la buckwheat ndi saladi wamasamba. Monga chakumwa, zobiriwira, mabulosi, tiyi wa ginger, madzi a zipatso kapena compote, uzvar ndi abwino. Chakudya chamasana - lalanje, apulo, tchizi chotsika mafuta, chipatso cha mphesa. Chakudya cham'mawa - phala la mpunga ndi nsomba yophika, borsch, msuzi wamasamba kapena saladi, nkhuku yophika kapena bere laku Turkey, cutlets ya veal. Zokhwasula - mabulosi msuzi, mkate ndi chinangwa ndi nthangala za sesame, saladi wa zipatso, kefir. Chakudya chamadzulo - saladi yamasamba yochitidwa ndi mafuta a masamba, ng'ombe yophika kapena nsomba, barele kapena phala la chimanga, mphodza. Musanagone, mutha kumwa tiyi kapena kapu imodzi ya kefir. Kuti muchepetse cholesterol yoyipa, muyenera kugwiritsa ntchito maphikidwe kuchokera kuzakudya zololedwa. Chifukwa chake, kuwotcha ndi mphodza kumathandizira kuchepetsa kuchuluka kwa LDL. Nyemba zimaphikidwa mpaka zofewa, kufalikira pa colander, msuzi suthiridwa. Anyezi umodzi ndi mabatani awiri a adyo amakhetsa bwino. Sulutsani khungu kwa 2-3 tomato, kudula mnofu kukhala ma cubes. Masamba amasakanizidwa ndi lente puree ndi mphodza kwa mphindi 10. Pomaliza kuphika, zonunkhira (koriander, zira, paprika, turmeric) ndi mafuta pang'ono zamasamba zimawonjezedwa kuzowotcha. Ndi cholesterol yayikulu, ndikofunikira kugwiritsa ntchito saladi wa tchizi cha Adyghe ndi avocado. Pakukonzekera kwake, apulo imodzi ndi peyala ya alligator imadulidwa mu cubes ndikuphatikizidwa ndi tchizi. Mafuta a azitona, mandimu ndi mpiru amagwiritsidwa ntchito ngati kuvala. Ngakhale ndi hypercholesterolemia, mutha kugwiritsa ntchito msuzi kuchokera ku tsabola ndi belu. Chinsinsi cha kukonzekera kwake: Anyezi, kabichi, tsabola wokoma, mbatata ndi tomato amawotchera. Masamba amayikidwa m'madzi otentha ndikuwophika kwa mphindi 15. Pamapeto kuphika, onjezani mchere pang'ono, nati ndi mandimu ndi msuzi. Ndi zakudya ziti zomwe mungadye ndi cholesterol yayikulu zomwe zafotokozedwa muvidiyoyi. Zakumwa Zofewa
madzi amchere	0,0	0,0	0,0	-
tiyi wobiriwira	0,0	0,0	0,0	-

* Zambiri zili pa 100 g yazogulitsa

Zogulitsa kwathunthu kapena pang'ono

makeke, makeke ophika ndi makeke, makeke, makeke okhala ndi kirimu.
nkhumba zapa mafuta, bakha, tsekwe, mafuta ophikira, kusuta nyama ndi soseji,
Mitundu yonse ya msuzi, zakudya yokazinga, nsomba zamzitini ndi kaphara,
tchizi chamafuta, kirimu wowawasa, tchizi ndi zonona,
chokoleti, ayisikilimu, cocoa, tiyi wamphamvu komanso khofi,
mpunga woyera, pasitala, semolina.

Zoletsa Zogulitsa Zapamwamba

Masamba ndi amadyera

Mapuloteni, g

Mafuta, g

Zakudya zomanga thupi, g

Zopatsa mphamvu, kcal

radishi1,20,13,419 radish yoyera1,40,04,121 radishi yofiyira1,20,13,420 radish yakuda1,90,26,735 sipinachi2,90,32,022 sorelo1,50,32,919 nthochi1,50,221,895 mphesa0,60,216,865 bowa3,52,02,530

Mtedza ndi zipatso zouma

zoumba2,90,666,0264

Mphesa ndi chimanga

semolina10,31,073,3328 mpunga woyera6,70,778,9344

Mafuta ndi Pasitala

pasitala10,41,169,7337

Confectionery

kupanikizana0,30,263,0263 kupanikizana0,30,156,0238 maswiti4,319,867,5453 kirimu makeke0,226,016,5300 makeke7,511,874,9417 ayisikilimu3,76,922,1189 keke4,423,445,2407 chokoleti5,435,356,5544

Zida zoyipa ndi zokometsera

mpiru5,76,422,0162 mayonesi2,467,03,9627

Zinthu zamkaka

mkaka 3,6%2,83,64,762 mkaka 4.5%3,14,54,772 zonona2,820,03,7205 wowawasa zonona 25% (yapamwamba)2,625,02,5248

Tchizi ndi tchizi tchizi

tchizi24,129,50,3363 kanyumba tchizi 11%16,011,01,0170 kanyumba tchizi 18% (mafuta)14,018,02,8232

Zinthu zopangidwa ndi nyama

nkhumba16,021,60,0259 chiwindi cha nkhumba18,83,60,0108 impso13,03,10,080 mafuta a nkhumba1,492,80,0841 mafuta2,489,00,0797 ng'ombe chiwindi17,43,10,098 impso za ng'ombe12,51,80,066 ng'ombe zamkati9,59,50,0124

Masoseji

soseji yosuta16,244,60,0466 soseji yosuta9,963,20,3608 masoseji10,131,61,9332 masoseji12,325,30,0277 wosuta nkhuku27,58,20,0184 bakha16,561,20,0346 bakha wosuta19,028,40,0337 tsekwe16,133,30,0364

Nsomba ndi nsomba zam'nyanja

ankasuta nsomba26,89,90,0196 nsomba zamchere19,22,00,0190 red caviar32,015,00,0263 caviar wakuda28,09,70,0203 nsomba zamzitini17,52,00,088 cod (chiwindi m'mafuta)4,265,71,2613

Mafuta ndi Mafuta

mafuta a nyama0,099,70,0897 mafuta ophikira0,099,70,0897

Zakumwa Zofewa

khofi wowuma nthawi yomweyo15,03,50,094 tiyi wakuda20,05,16,9152

* Zambiri zili pa 100 g yazogulitsa

Menyu wa Cholesterol Zakudya (Zakudya)

Konzani zakudya 5-6 patsiku. Kugwira ntchito mwachangu, kutaya zakudya zokhala ndi mafuta obisika (soseji, soseji, tchizi, ham, masikono, ma pastes). Mukasankha nyama yopendekera ndikuwuphika moyenera, mudzadziwa kuchuluka kwamafuta ndi mafuta m'thupi mwake.

Gwiritsani ntchito mafuta osachepera mukaphika, zomwe zikutanthauza kuti muziwaphika mu boiler owonjezera, uvuni kapena grill. Pewani michere “yofulumira” - imalimbikitsa kupanga insulinomwe amatenga nawo gawo pakusintha shuga kukhala mafuta. Popeza malingaliro onse, mutha kupanga menyu yosiyanasiyana.

Chakudya cham'mawa	oatmeal ndi prunes, tiyi wobiriwira ndi ginger.
Chakudya cham'mawa chachiwiri	tchizi chamafuta ochepa msuzi.
Chakudya chamadzulo	msuzi wa broccoli nyama zotchingira, masamba saladi ndi mafuta masamba, compote.
Tiyi yapamwamba	chipatso cha mphesa.
Chakudya chamadzulo	nsomba yophika saladi ndi zamadzi zamnyanja ndi beets, msuzi.
Usiku	kefir wotsika mafuta.

Chakudya cham'mawa	tchizi chamafuta ochepa ndi yogati, mtedza tiyi wobiriwira ndi uchi.
Chakudya cham'mawa chachiwiri	apulo kapena lalanje.
Chakudya chamadzulo	msuzi wamasamba bere la nkhuku saladi zamadzi amnyanja ndi kaloti ndi mafuta a azitona.
Tiyi yapamwamba	msuzi buledi wathunthu.
Chakudya chamadzulo	nsomba yophika masamba saladi ndi mafuta chimanga.
Usiku	yogati.

Chakudya cham'mawa	anakanda mazira chinangwa ndi mbewu za sesame, tiyi wa ginger ndi uchi.
Chakudya cham'mawa chachiwiri	chipatso cha mphesa.
Chakudya chamadzulo	msuzi wa kabichi pa msuzi wa masamba, yophika nkhuku pachifuwa compote.
Tiyi yapamwamba	saladi wa zipatso.
Chakudya chamadzulo	nsomba zikuba, masamba mphodza ndi masamba mafuta.
Usiku	yogurt yamafuta ochepa (kefir).

Brussels imaphuka msuzi ndi tsabola wokoma

Kabichi, mbatata, phwetekere, letesi wofiira, anyezi.

Dulani masamba onse kukhala ma cubes, kabichi ikhoza kutsalira yonse ngati mutu wa kabichi ndi wocheperako.
Bweretsani masamba ndi chithupsa, sinthani masamba okonzedwa, kupatula kabichi. Mchere pang'ono, onjezani masamba a bay ndi nati. Wiritsani kwa mphindi khumi ndi zisanu ndikuchepetsa kuphukira kwa Brussels.

Red Lentil Roast

Malembe, adyo, anyezi, paprika, turmeric, mafuta a masamba, tsabola, zira, phwetekere kapena phwetekere.

Wiritsani mphodza mpaka puree. Kuyika pa sume, osathira msuzi. Grate anyezi, kuwonjezera 2 cloves wa adyo akanadulidwa, 0,5 tsp zira, turmeric, paprika, coriander, tsabola wakuda, tomato wosenda. Sakanizani zonse ndi lentil puree ndipo ngati mukufuna kuwira, simizani zonse kwa mphindi 10, kuwonjezera mafuta am'mapeto kumapeto.

Cauliflower ndi Biringanya wa Stew

Kholifulawa, biringanya, kaloti, phwetekere, anyezi, adyo, zonunkhira, mafuta a masamba, zitsamba.

Kupaka biringanya ndi kuwonjezera mchere pang'ono. Pakapita kanthawi, gonjetsani mkwiyo ndikuwatsuka. Ikani kolifulawa, biringanya ndi kaloti mu suppan, kuwonjezera madzi pang'ono ndi simmer kwa mphindi 10 pansi pa chivindikiro. Onjezani zonunkhira kuti mulawe, tomato wosadulidwa, mafuta a masamba ndikupitiliza kupaka mpaka kuphika.

Saladi yofiyira Nyemba ndi nkhaka

Nyemba zowiritsa, anyezi, nkhaka, tsabola wofiyira, adyo, mafuta a azitona, mandimu, tsabola wakuda, zonunkhira zilizonse pazomwe mumakonda.

Dulani tsabola, anyezi ndi nkhaka kukhala mapande, onjezani nyemba zomalizidwa. Kuti muwonjezere mphamvu, sakanizani 1 tsp. mandimu, mchere, tsabola, mafuta a maolivi omwe amafinya pamakina a adyo.

Ubwino ndi kuipa

Ubwino	Chidwi
Zimaphatikizapo zinthu zosiyanasiyana ndipo zimatha kutsatira nthawi zonse. Imalekeredwa mosavuta ngati kuchuluka kwa chakudya sikumachepetsedwa. Normalid lipid kagayidwe. Zimathandizira kuchepetsa kunenepa komanso kumakhala ndi machiritso.	Zakudya zamafuta osavuta zimasowa, odwala ambiri zimawavuta kulekerera. Chifukwa cha zomwe zili munyanja zam'madzi, muyenera kuwonjezera mtengo wa chakudya. Malingaliro ayenera kuwonedwa mutasiya kudya.

Ndemanga ndi Zotsatira

Chakudyachi chikuyenera kuwonedwa ngati kusintha kwa zakudya zabwino. Zakudya zoterezi zimayenera kukhala lamulo la moyo kwa odwala omwe ali ndi kulemera kowonjezereka, kagayidwe ka lipid kamachepa, ndipo mavuto ndi mtima amayamba. Ndizoyenera, komanso kuletsa zakudya zamafuta ndi mafuta ochepa sizimakhudza thanzi. Zabwino zake ndikuti odwala amachepetsa thupi, amamva bwino komanso amakhala ndi matenda a lipid metabolism. Nthawi zambiri ndemanga zimanena kuti zakudya zidawathandiza kusintha moyo wawo.

«... Hypercholesterolemia yomwe ilowa mkati simandipatsa mpumulo wazakudya zilizonse. Ndiyenera kumutsatira mosamalitsa, koma chifukwa cha izi ndine ndekha m'banjamo yemwe adatha zaka 55 popanda vuto la mtima. Panali hepatosis wonenepa kwambiri komanso wamafuta. Kupeza koyamba - kunayamba kudya kumanja, gawo lachiwiri - linayamba kuyenda kwambiri, ndipo nthawi yozizira ikusenda. Mwambiri, zinthu zakhala zikuyenda bwino (mphamvu, zochitika) ndipo ndimakonda moyo wanga»,
«... Nkhondo yanga yolimbana ndi cholesterol idayamba zaka zitatu zapitazi, ndipo nthawi yonseyi ndimadziphikira ndekha. Zosungirazo zinali zomasuka koyambirira, koma sizinathandize, mafuta a cholesterol akachuluka, ndimayenera kudya zakudya zopatsa thanzi kwambiri. Mbatata, pasitala, mpunga ndi shuga zimasiyidwa nthawi yomweyo, monga zonse zokazinga. Ngati ndisanadye mazira awiri pa sabata, mapuloteni okha, ndipo mwezi watha ndidachotsa tchizi ndi zonona ku zakudya. Sindikufuna kumwa mankhwala osokoneza bongo, chifukwa chake ndimadziletsa. Ndikuyang'ana miyezi ina iwiri, ngati sizithandiza, ndimamwa mankhwala»,
«... Cholesterol imakwezedwanso ndimavuto a chiwindi. Pakudya kwa miyezi itatu, adataya 7 kg (kulemera kwake kunali kokulirapo ndipo ma kilogalamu adasiyidwa mosavuta). Nthawi yomweyo anamva bwino kwambiri ndipo chiwindi chake sichinapweteke. Ndimadziphikira ndekha, chifukwa abale anga amakana kudya supu zamasamba ndikuwamwetsa bere la nkhuku. Palibe nthawi yophika mukamagwira ntchito. Ndimadzipangira yogati yanga, ndipo zimangokhala ngati kuvala masaladi onse. Ndimadya masamba ophikira ndi mpunga ndi chinangwa. Ndimaphika ndi shuga wa bulauni. Nthawi zonse kudya zipatso za mphesa, kaloti, maapulo, udzu winawake mu saladi ndi beets».