Kodi cholesterol yochuluka bwanji m'mawere a nkhuku

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

Mavuto a metabolism a mafuta ndi vuto wamba lomwe limakhala ndi zotsatira zoyipa zaumoyo. Njira imodzi yothandizira kukonzanso kwa dyslipidemia ndichakudya, chomwe tanthauzo lake ndi kuchepetsa kuchuluka kwa mafuta "oyipa" mthupi ndi kuchuluka - abwino. Kodi ndizotheka kudya mbale zam'madzi zokhala ndi chakudya chotere? Ndi nyama yanji yomwe ili ndi cholesterol yocheperako, ndipo mungaiphike bwanji kuti ikhale ndi thanzi? M'mawunikidwe athu mupeza zonse zomwe muyenera kudziwa zokhudzana ndi ng'ombe, mwanawankhosa, nkhumba ndi nkhuku za odwala atherossteosis.

Kodi cholesterol imakhudza bwanji thanzi la munthu

Tisanapange fanizo lokhala ndi cholesterol yomwe ili munyama, tiyeni tiwone momwe mafuta onga amthupiwa amakhudzira thupi komanso chifukwa chomwe amayambitsa zovuta zaumoyo.
Chifukwa chake cholesterol (dzina la mankhwala ndi cholesterol) ndichinthu chokhala ngati mafuta chomwe ndi cha gulu la lipophilic alcohols. Gawo laling'ono lokha lomwe limalowa m'thupi limodzi ndi zinyama monga gawo la chakudya: mpaka 80% ya cholesterol yonse imapangidwa ndi maselo a chiwindi.
Ma organic ofunikira ndikofunikira kwambiri kwa thupi ndikuchita ntchito zotsatirazi:

Ndi gawo limodzi la khoma la foni, ndipo limayang'anira kupezeka kwake komanso kutanuka. Pazachipatala, cholesterol imatchedwa stabilizer of cytoplasmic membranes.
Amatenga nawo kapangidwe kazinthu kazamoyo pogwiritsa ntchito maselo a chiwindi ndi ma adrenal gland: mineralocorticoids, glucocorticosteroids, mahomoni ogonana, vitamini D, bile acid.

Mankhwala wamba (3.3-5.2 mmol / L), mankhwalawa sakhala oopsa komanso othandizanso. Mavuto a metabolism wamafuta amayamba ndi cholesterol yokwera, mulingo m'magazi omwe umakhudzidwa osati ndi matenda okhazikika, komanso chikhalidwe cha zakudya komanso moyo.

Malinga ndi kafukufuku wambiri wa American Heart Association, cholesterol yocheperachepera 300 imalimbikitsidwa kuti igwiritsidwe ntchito patsiku kuti iteteze matenda a atherosulinosis komanso kuchepetsa chiopsezo cha matenda amtima tsiku lililonse.
Ndi nyama iti yomwe imakhala ndi cholesterol yambiri, ndipo yocheperako? Kodi izi ndizothandiza kapena zovulaza kwa atherosulinosis? Ndipo ndi mitundu iti yomwe imalimbikitsa a atherosulinosis: tiyeni timvetse.

Zothandiza katundu

Ponena za phindu la nyama, anthu amagawika m'misasa iwiri yolimbana. Anthu ambiri amakonda kudya chakudya chokoma ndipo samayerekeza moyo wawo wopanda nthenga zonunkhira kapena zipatso zowoneka bwino. Kuphatikiza pa mwayi wosagawika - kukoma kwabwino - mankhwalawa ali ndi zinthu zofunikira:

Nyama ndi mtsogoleri wazinthu zomanga thupi. Muli mndandanda wathunthu wa ma amino acid, kuphatikizapo ofunikira omwe sangapangidwe m'thupi la munthu. Maunyolo a polypeptide, omwe ali ndi mabungwe ambiri amino acid, ndizomwe zimamangidwa maselo a ziwalo zonse ndi machitidwe. Kudya mapuloteni okwanira pamodzi ndi chakudya muubwana, nthawi yomwe muli ndi pakati komanso mkaka wa m'mawere, komanso munthawi yakukonzanso pambuyo poti matenda ena okomoka azitha.
Mitundu yosiyanasiyana ya nyama, nyama zambiri zimatsimikiziridwa:
- chitsulo, chomwe chimayambitsa mamolekyulu a okosijeni ndi maselo ofiira amwazi,
- calcium, yomwe imapangitsa kuti mafupa azikula,
- potaziyamu, limodzi ndi sodium, pochita ma kagayidwe kachakudya pakati pa maselo,
- zinc, yomwe imayang'anira chitetezo chamthupi,
- Magnesium ndi manganese, omwe ndi omwe amathandizira kuti thupi lizitulutsa.
- Vitamini A amawongolera magwiridwe antchito amthupi lathu, amathandizira kuwona bwino,
- Vitamini D amawongolera magwiridwe antchito a maselo oteteza kumatenda,
- Mavitamini a B, makamaka B12, amakhudza kugwira ntchito kwa ubongo ndi msana, komanso ziwalo zopanga magazi.

Kuvulaza kwa nyama

Palinso ena omwe amadana ndi kumwa kwambiri mtundu uliwonse wa nyama. Amawatcha kuti ndi achilendo pamatumbo amtundu wa anthu, komanso kuwonjezera pamakhalidwe azakudya, amazindikira "zovuta" zachilengedwe zakudaya chinthuchi.

Zowonadi, nyama yochepa kwambiri. Ulusi wofunikawu wazakudya zimayang'anira chakudya cham'mimba ndikuthandizira kuyenda kwa chakudya cha m'matumbo. Chifukwa chosowa nyama, ndizovuta kugaya, ndipo thupi limagwiritsa ntchito mphamvu zambiri pochita izi. Kuchokera apa pamabwera kuvutika kwam'mimba komwe kumachitika pambuyo pa phwando lochuluka ndi kudya kwambiri nyama.

Chinanso chomwe chimapangidwa ndi nyama ndichinthu chamafuta kwambiri komanso mafuta ambiri. Ndi ma lipid angati "oyipa" omwe ali mgulidwe zimangotengera mtundu wake wokha, komanso momwe angasungire ziweto ndi zakudya.
Chulukitsani mphamvu zovulaza nyama panthawi yamakono - njira yogwiritsira ntchito mahomoni kuti uchulukitse ziweto ndi nkhuku, kuwonjezera kwa mankhwala ophera tizilombo ndi ma nitrate ku chakudya, kugwiritsa ntchito utoto kupatsa nyamayi mtundu "wokongola".

Ndi nyama iti yomwe ili yathanzi kwambiri ndipo ndi iti yomwe imavulaza kwambiri?

Kapangidwe kazomwe mankhwala amapanga zimatha kusiyanasiyana ndipo ndi motere:

madzi - 56-72%,
mapuloteni - 15-22%,
mafuta odzaza, okhudza kuchuluka kwa cholesterol m'magazi - mpaka 48%.

Ngati mafuta a ng'ombe kapena nkhumba amaonedwa kuti ndi "ovuta" malinga ndi zomwe zili "zoipa" zam'mapapo ndipo zimathandizira kupanga mapangidwe atherosselotic, ndiye kuti nkhuku kapena kalulu zimawerengedwa ngati zakudya zambiri. Ganizirani za mafuta a cholesterol omwe ali m'mitundu yosiyanasiyana.

Ng'ombe ndi nyama ya ng'ombe (ng'ombe, ng'ombe zazikazi, ng'ombe), zomwe anthu ambiri amazikonda chifukwa cha kukoma kwawo ndi thanzi lawo. Nyama yabwino imakhala yofiyira ndipo yowoneka bwino, imakhala ndi fungo labwino, fupa labwino komanso yolimba ikakanikizidwa. Mafutawo ndi ofewa, ali ndi utoto woyera wowoneka bwino, kapangidwe kofewa. Nyama ya nyama yakale imakhala ndi mthunzi wakuda ndi kusenda, yotsimikizika ndikukanikiza ndi chala.

Mtengo wa zopatsa thanzi (pa 100 g):

mapuloteni -17 g
mafuta -17.4 g
chakudya - 0 g
calorie -150-180 kcal.

Mukamadya ng'ombe, thupi limadzaza ndi michere. Chochita ichi chimawonedwa ngati gwero labwino kwambiri la mapuloteni a nyama zapamwamba, mavitamini a B ndi mchere. Pa chimbudzi, ng'ombe imachepetsa acidity ya chapamimba madzi, chifukwa chake, zakudya zamtunduwu zimalimbikitsidwa kwa odwala omwe ali ndi hyperacid gastritis.

Ili ndi malonda komanso zovuta zingapo:

Ng'ombe ili ndi purine m'mayikidwe ake, omwe nthawi ya metabolism m'thupi imasandulika kukhala uric acid. Kuchulukitsitsa kwake kumapezeka mu chakudya chamagulu chakudyacho ndipo zimayambitsa matenda monga gout ndi osteochondrosis.
Kugwiritsa ntchito kwambiri ng'ombe kungapangitse kuchepa kwa chitetezo chokwanira.
Nyama "yakale" sigwiritsa ntchito bwino thupi. Ana, okalamba, komanso odwala omwe ali ndi matenda osakhazikika am'mimba amalimbikitsidwa kuti azigwiritsa ntchito mafuta ochepera a venal (osaposa katatu pa sabata).
Mafuta a ng'ombe ndi offal ali ndi mafuta ambiri (Refractory) mafuta ndi cholesterol. Ndi zakudya zopanda chilolezo zomwe zimakhala ndi cholesterol yayikulu.

Nguruwe mwamwayi imatengedwa kuti ndi yamafuta kwambiri komanso yopatsa thanzi kuposa ng'ombe. Kodi ndizowona kuti mtundu uwu wa nyama uli ndi cholesterol yapamwamba kwambiri?
M'malo mwake, izi sizowona konse. Chifukwa chokhala m'munsi mwa mafuta osakanikirana amkati mwake, nkhumba imatengeka ndi thupi bwino. Chachikulu ndikusankha nyama yopendekera, kudula mafuta ochulukirapo osapitiliza kudya - 200-250 g / tsiku. Ndalamayi imapereka chofunikira cha tsiku ndi tsiku cha mapuloteni, mavitamini a gulu B ndi PP.

Mtengo wamagetsi (pa 100 g):

mapuloteni - 27 g
mafuta - 14 g
chakudya - 0 g
zopatsa mphamvu - 242 kcal.

Njira zabwino zophikira nkhumba ndikuphika, kuphika, kudyetsa. Nyama yopukutidwa imatha kusenda. Koma nkhumba yokazinga kapena kebabs zomwe mumakonda sizipindulitsa thupi. Munthawi yamatenthedwe otentha, lipid ndi ma carcinogens ambiri omwe amapangidwa amapangidwa.

Zida zoyipa za malonda zimaphatikizapo zambiri za histamine (nkhumba ndi allergen yolimba). Zotsatira zoyipa za nyama iyi pakudya pa chiwindi zimagwira. Kanani mtengo wa nkhumba ndi odwala omwe ali ndi matenda am'mimba, matumbo.
Nkhumba siziwongolera cholesterol, komabe, ma organic awa amapezeka munyama ochulukirapo.

Mwanawankhosa amamuwona kuti wofunika chifukwa chaphikidwe kake kamadzuwa, kosangalatsa komanso kosavuta kuphika. Ndipo wina, m'malo mwake, samazindikira nyama iyi chifukwa cha fungo linalake. Ubwino wambiri wa malonda kwa odwala atherosulinosis ndiwakuti mafuta ake amakhala ndi cholesterol ochulukirapo ka 2,5 kuposa ng'ombe kapena nkhumba.
Nyama ya nkhosa yamphongoyo ndi yofiyira, yopyapyala, dzenje lopangika ndikanikizira chala mwachangu liwongo popanda kufufuza. Mwanawankhosa amayamikiridwa kwambiri kuphika, komwe kumakhala kokoma kwambiri komanso kapangidwe kake. Mthunzi wakuda ndi "sinewy" - chizindikiro cha nyama yakale.

Mtengo wazakudya (pa 100 g):

b - 16.5 g
W - 15.5 g
y - 0 g
zopatsa mphamvu - 260 kcal.

Mwa zina zopindulitsa mwanawankhosa zimadziwika:

Mphamvu yayikulu komanso zopatsa thanzi.
Zambiri za mavitamini, kufufuza zinthu ndi ma amino acid: malinga ndi zomwe zikuwonetsa, mwanawankhosa samangokhala wochepera, komanso wopambana ng'ombe.
Kupezeka kwa lecithin, komwe pang'ono kumapangitsa zotsatira za "zoyipa" zoyipa. Amakhulupirira kuti m'maiko omwe mwanawankhosa amadya kwambiri, kuchuluka kwa matenda amtima kumawonedwa.
Ndi kumwa moyenera, mankhwalawa amalepheretsa matenda osokoneza bongo chifukwa cha kusadziwika kwa kapamba.
Chifukwa cha kapangidwe kake koyenera, nyama yotereyi imalimbikitsidwa kwa ana ndi okalamba.

Monga chilichonse chopangidwa ndi nyama, imakhala ndi mwanawankhosa komanso zovuta zake. Ndi kugwiritsa ntchito mopitilira muyeso, chitukuko cha nyamakazi, gout ndi matenda ena okhudzana ndi kusokonekera kwa uric acid metabolism titha kuwona. Nthawi zambiri pamakhala kunenepa kwambiri komwe kumayambira pakudya mutton (makamaka popanga mafuta amitundu - pilaf, kuyrdak, etc.).

Nyama ya mahatchi sipezeka pagome la anthu aku Russia nthawi zambiri, pakadali pano ndimadyedwe azinyama otchuka m'maiko a Central Asia ndi Caucasus.
Nyama yamahatchi - amodzi mwa magwero abwino a mapuloteni komanso ma amino acid ofunikira, chifukwa cha kapangidwe kake ka nyama ya kavalo imakumbidwa m'matumbo a anthu 8-9 bwino kuposa ng'ombe.

Nyama iyi ndi ya mafuta otsika omwe amakhala ndi cholesterol chochepa "choyipa". Modabwitsa, mafuta omwe amapezekamo amafanana ndi kanthu kena pakati pa zinyama ndi zomera zam'mimba zomwe zimapangidwa ndi mankhwala.

mapuloteni - 28 g
mafuta - 6 g
chakudya - 0 g
zopatsa mphamvu - 175 kcal.

Nyama ya kalulu ndi imodzi mwazakudya kwambiri zomwe zimachokera ku nyama. Nyama ya Kalulu imakhala ndi mtundu wofewa wa pinki, wosakhwima pang'ono komanso wopanda mafuta amkati.

Ili ndi chilengedwe komanso thanzi labwino, komanso zinthu zambiri zofunikira:

- Chifukwa cha kapangidwe kake koyenera, nyama yoteroyo imalowetsedwa m'matumbo a anthu pafupifupi 90%.
- Chifukwa cha zomwe zili ndi "zopindulitsa" za kalulu, zimakhudza mtima wamtima komanso zimachepetsa chiopsezo chokhala ndi atherosclerosis.
- Mankhwala alibe pafupifupi allergen ndipo akuwonetsedwa ngati chakudya kwa odwala omwe ali ndi vuto la chitetezo chamthupi.
- Nyama sikhala ndi poizoni ndi mchere wazitsulo zolemera zomwe zimatha kulowa m'thupi la akalulu ndi chakudya, chifukwa chake zimakondedwa m'malo omwe amakhala ndi chilengedwe.
- Chifukwa chokhala ndi zoperewera zochepa zopatsa mphamvu komanso kuchuluka kwa mapuloteni, nyama ya kalulu imathandiza kuchepetsa thupi.

Kuku ndi imodzi mwazakudya zochepa kwambiri za cholesterol. Mafuta onse mu kapangidwe kake nthawi zambiri amakhala osapangidwa ndipo samachulukitsa chiopsezo chotenga atherosulinosis. Nyama ya mbalameyi ndi nyama yabwino kwambiri yopangira ma amino acid, mavitamini komanso zinthu zina.

Mtengo wamagetsi (pa 100 g):

mapuloteni - 18.2 g
mafuta - 18.4 g
chakudya - 0 g
zopatsa mphamvu - 238 kcal.

Gawo lambiri la nkhuku ndi bere. Nyama yakuda ya ntchafu ndi miyendo ndi mafuta ochulukirapo, koma ilinso ndi zinc, magnesium, potaziyamu ndi zinthu zina zokutsatira. Nkhuku yophika, yophika kapena yophika ndi bwino kukhala wathanzi ndipo imayenera kuwonekera pamagome a odwala omwe ali ndi cholesterol yayikulu katatu pa sabata.
Zoyipa pankhani yokhudza cholesterol ndizovuta nkhuku. Kugwiritsa ntchito kwawo kumangokhala kwa odwala omwe ali ndi atherosulinosis.

Turkey ndi chinthu chinanso chodya zakudya chomwe chimalimbikitsidwa kuti chikhale ndi mafuta ambiri. Nyama yanthete komanso yokoma imakwaniritsa zosowa za tsiku ndi tsiku za mapuloteni ndi zinthu zina, komanso zimagayidwa mosavuta. Chitokalachi chili ndi mitundu yonse isanu ndi itatu yofunika ya amino acid yomwe imafunika kuti khungu la munthu lipangidwe.

Mtengo wamagetsi (pa 100 g):

b - 21.7 g
W - 5.0 g
y - 0 g
zopatsa mphamvu - 194 kcal.

Gome kuyerekezera zomwe zili mu cholesterol mumitundu mitundu

Ngati tifanizira pakati pa mitundu yonse ya nyama mogwirizana ndi cholesterol, timapeza chithunzi chotsatirachi:

Musaiwale kuti mukamaganizira za "phindu" la malonda popewa kukula kwa atherosulinosis, osati kuchuluka kwa cholesterol yokhayo, komanso zomwe zili ndi mafuta a asidi komanso mafuta osiyanasiyananso ndi nyama. Ndiye chifukwa chake nyama ya kalulu imawoneka yathanzi kuposa nkhumba kapena ng'ombe.

Ngakhale pali mikangano yomwe ikupezeka m'gulu la asayansi, madokotala amati kudya nyama moyenera kumangopindulitsa munthu. Nthawi yomweyo, ndibwino kusankha zakudya zamagulu azakudya - nkhuku, nkhuku, kalulu kapena mwana wankhosa wonenepa. Udindo wofunikira umaseweredwa ndi njira yokonzera nyama nyama. Koma pazonse, nyama imakhala ndi phindu ku thupi ndipo siyipangitsa kuti magazi azikula kwambiri.

Ndi nyama iti yomwe ili ndi cholesterol yocheperako?

Ndi nyama iti yomwe ili ndi cholesterol yocheperako? Kupewa cholesterol kumachepetsa zinthu zomwe zingayambitse ngozi. Chifukwa chachikulu chowonjezera cha cholesterol yamagazi athunthu, kuphatikiza LDL (otsika kachulukidwe lipoproteins), ndiko kumwa kwamafuta okwanira. Kusintha kwa zakudya kumatha kukhudzanso magazi a cholesterol. Zokonda zimaperekedwa ku chakudya chochepa cha glycemic komanso zakudya zamasamba. Koma kodi omwe amadyera nyama amatani? Kodi ndi nyama iti yomwe imakonda kudya ndi mafuta ambiri?

Kodi cholesterol imachokera kuti?

Thupi limafunikira cholesterol kuti magwiridwe antchito ndi ziwalo. Amapangidwa makamaka ndi chiwindi. 20-30% yokha ndiyomwe imalowetsa chakudya.

Kusintha zakudya zomwe zimakhala ndi mafuta ambiri m'thupi momwe mulibe. Ofufuzawo akuti mafuta odzadza ndi magwero a cholesterol.

Kuphatikiza pakukhuta, palinso mitundu iwiri yamafuta:

Zosasunthika. Kugwiritsa ntchito kwake ndikofunikira pakudya chokhala ndi cholesterol. Adagawikana mu mafuta ophatikizika ndi ma polyunsaturated.
Mafuta a trans. Ili ndiye mtundu woopsa kwambiri wa chotchedwa margarine. Amapangidwa mwaluso pogwiritsa ntchito mafuta a masamba omwe amaphatikiza ndi hydrogen.

Kodi mafuta odzaza ndi otani, ndipo chimachitika ndi chiani mthupi la munthu? Mafuta okometsedwa amaphatikiza mafuta a nyama ndi mafuta a masamba ena.Liwuli limakwaniritsidwa ndikufanizira kwamafuta omwe ma asidi ali ndi unyolo wa kaboni wadzadza ndi maatomu a hydrogen. Amakhala ndi malo osungunuka kwambiri kuposa omwe sanapangidwe. Chifukwa chake, amagwiritsidwa ntchito pafupipafupi mu chakudya, mwachitsanzo, batala mu confectionery.

Oyimira ochititsa chidwi kwambiri amafuta acids mu chakudya:

wabodza
zachisoni,
lauric
achikunja
margarine
capric.

Kodi ndizotheka kudya mafuta otere popanda zotsatirapo zaumoyo? Ndizofunikira kuti ndikofunikira, koma sikokwanira.

Pali malangizo aku Russia oti akhazikitse kuchuluka kwa mafuta masiku onse. Kwa amuna, ndi 70-155 g patsiku, kwa akazi 60-100 g. Mafuta amtunduwu ayenera kupezeka mu chakudya. Ndi magwero amphamvu.

Ndi mwambo kuti achepetse kuchuluka kwamafuta a nyama, omwe amatchedwa kuti amakwaniritsidwa. Popeza cholesterol m'magazi imapangidwa kuchokera kwa iwo. Ngati pali mafuta ochulukirapo, izi zimatha kuwonjezera kuchuluka kwake, kenako zimayambitsa atherosclerosis. Ndi nyama iti yomwe ili ndi cholesterol yocheperako? Ndipo ndimitundu iti ya cholesterol yomwe imakwera? Tiona mwachidule. Gome limafotokoza za nyama yophika.

Mtundu wa nyama	Zambiri	Kulemera g	Cholesterol, ml
Nkhumba yamafuta	Katundu wa nyama wokondedwa kwambiri ndi othandizira anzathu. Ngakhale nyamayo yokha, koma kuphatikiza kwake ndi mafuta anyama, yokazinga mu poto ndi anyezi. Mankhwala oletsedwa ndi zakudya za anticholesterol.	100	100–300
Thumba la nkhumba	Nkhumba yophika yopanda mafuta imakhala ndi cholesterol yochepa kuposa ng'ombe ndi mutton. Izi zikuyenera kutsimikizira okonda izi.	100	70–100
Ng'ombe	Nyama yofiyira imayambitsa chitsulo, motero kuletsa kwake sikukulimbikitsidwa. Pazakudya zamagulu, ndikofunikira kusankha gawo lachiuno.	100	65–100
Ng'ombe	Nyama yaying'ono ilibe mafuta, chifukwa chake ng'ombe imakondedwa.	100	65–70
Mwanawankhosa	Tilibe nyama yodziwika kwambiri, koma muyenera kudziwa kuti nditsogoleri wa cholesterol, makamaka pali zambiri zake mu nthiti za mutton. Ngati muli pachakudya, chotsani china.	100	70–200
Nyama ya mbuzi	Posachedwa, kuweta mbuzi kwakhala kotchuka kwambiri. Mkaka wawo ndi wofunika kwambiri. Koma nyamayo idayenera kukhala pa mbale yathu.	100	80–100
Chikuku	Nthawi zambiri amagwiritsidwa ntchito pazakudya zamtundu uliwonse. Khungu liyenera kuchotsedwa, mafuta ooneka odulidwa. Chifuwa cha nkhuku chili ndi mafuta ochepa kwambiri. Chifukwa chake, kungakhale kwabwinoko kudya fillet ya nkhuku kuposa nyama ina iliyonse ngati mahomoni ndi maantibayotiki sagwiritsidwa ntchito paulimi wa nkhuku za mafakitale. Yotsika mtengo pamtengo ndi kupezeka pa mashelufu.	100	40–80
Turkey	Imayesedwa ngati mbalame yodya kwambiri chifukwa cha kuchuluka kwa michere ndi mavitamini omwe ali. Mwachitsanzo, imakhala ndi phosphorous yambiri monga momwe imakhalira ndi nsomba.	100	40–60
Kalulu	Inde, nyama yodya kwambiri, ngakhale nthabwala za "Kalulu". Ili ndi mafuta ochepa komanso protein yambiri. Pafupifupi palibe zotsutsana, iwo amadyetsa ana.	100	40–60

Gome likuwonetsa kuti ndi nyama iti yomwe ili ndi mafuta ambiri. Ndi nkhumba yamafuta komanso mafuta mutton. Zothandiza kwambiri ndi nkaka, kalulu ndi nyama yamwana wamchere, ali ndi mafuta ochepa. Nthawi zonse pamakhala cholesterol munyama, ngakhale yotsika kwambiri. Zosadabwitsa kuti, pali mafuta ena achilengedwe, omwe sanapangidwe. Awa ndi mafuta a nsomba. Ndi zakudya zotsutsana ndi cholesterol, nsomba zimatha kudyedwa zochuluka zilizonse.

Zotsatira pa Cholesterol

Musanaphike, chotsani khungu ku nkhuku.

Kuti muchepetse cholesterol, kuti muchepetse kukula kwa atherosulinosis, muyenera kutsatira malamulo a zakudya zabwino. Ndikofunikira kupatula mbale yokazinga, yosemedwa, mchere ndi mchere. Kuphatikiza apo, muyenera kupatula mafuta ndi viscera. Ndikofunikira kutsatira malamulo ophika nyama yodyetsa kuti akhuze thupi ndi zinthu zofunika ndikubweretsa phindu pazombozo.

Nkhuku ndi nyama zina zamafuta ochepa ndizowotchera, kuphika kapena kuwiritsa, ndikumasunga zinthu zofunikira,
mchere wocheperako umagwiritsidwa ntchito, chifukwa umayambitsa vasodilation, womwe umapangitsa kuchuluka kwa magazi,
Asanaphike, khungu limachotsedwa ku nkhuku, ndipo ndibwino kuphika brisket, zomwe zimakhala mu cholesterol ndizochepa.

Ndikofunikira kulabadira izi:

muyenera kudya, kuwona regimen, osachepera kanayi pa tsiku m'magawo ang'onoang'ono
gwiritsani mafuta a masamba, burwheat, soya, nandolo wokhala ndi lycetin - mankhwala ac antidid achilengedwe,
yambitsani mbatata, cod, tchizi
tsiku ndi tsiku muzigwiritsa ntchito zakudya zomwe zili ndi potaziyamu: malalanje, ma apulosi, zoumba, udzu winawake, nyemba ndi tchizi.
kuwonjezera pa nyama yopendekera, muyenera kuwonjezera zakudya zam'madzi muzakudya zanu: nsomba zam'madzi, shrimp, mussels, squid,
idyani zamasamba ambiri, masamba, zipatso, zipatso ndi buledi wakuda wokhala ndi fiber,
samalani ndi kuchuluka kwa ntchito zamasamba ndi zipatso zomwe zili ndi mavitamini C ndi P. Awa ndi m'chiuno zakudzu, mandimu, parsley, walnuts, malalanje.

Maphikidwe omwe angachitike

Mukaphika nyama yankhuku, zotsatirazi ziyenera kuonedwa.

Kuchuluka kwa cholesterol kumalumikizidwa osati kwambiri ndi zinthu zina monga momwe zimagwiritsidwira ntchito m'njira yosavomerezeka. Nkhuku yofewa, yophika ndi yoyenda bwino ingachite bwino. Koma nyama yokazinga, yosuta, ndi zonunkhira, yoyandama m'mafuta komanso yokhala ndi golide wonyezimira wagolide imavulaza ngakhale munthu wathanzi.

Nkhuku yophika iyenera kukhala yoyera kapena ya kirimu, yowutsa mudyo komanso yofewa. Kulawa kwachilendo ndi kununkhira msuzi wowonekera.

Bay Kuku

Nkhuku yofewa, yophika ndi yoyenda bwino ingachite bwino

Tengani chiuno 8, chotsani khungu kwa iwo, patulani nyama ndi mafupa, tsabola, mchere. 80g ya veal odulidwa mbali 8. Ikani chidutswa cha nyama yankhumba ndi chidutswa chaching'ono pa tsamba lililonse la nkhuku. Pindani nyama ndikuvala ndi maluwa.

Senda leki ndikudula mzere. Ikani gawo mu chidebe chagalasi, pa icho - servings ya nyama ndi kuwaza ndi anyezi otsala. Finyani zonsezi ndi tsabola wapansi. Wiritsani malita ndi theka lamadzi, ikani chidebe m'madzi otentha, mwamphamvu chotsekeracho ndikuphika kwa mphindi 20.

Chotsani ulusiwo ndikumatulutsa ndi mbewu zamakangaza ndi saladi yobiriwira.

Kabichi chokhazikika ndi nyama yophika, mpunga ndi ndiwo zamasamba

Mutu wa kabichi wolemera 250 g umaphika wopanda phesi mpaka theka wokonzeka m'madzi amchere. Masamba olekanitsa, kudula mitsempha yayikulu kuchokera iliyonse. Dice swede ndi kaloti (30 g iliyonse) mu ma cubes, mphodza ndi mafuta azitona (10 g), ndikuwonjezera madzi pang'ono. Kuphika nyama (100 g), pogaya mu chopukusira nyama, kusakaniza ndi masamba. Onjezani mpunga wowiritsa wowotcha (20 g) ndi masamba ophika ku msanganizo. Sakanizani bwino ndikufalikira pamapepala atatu. Pereka kabichi masikono, ikani poto, kuwonjezera madzi ndi simmer.

Nkhuku Yophika ndi Casserole Wamasamba

Pogaya nyama yankhuku yophika (100 g) kawiri, kusakaniza ndi msuzi wamafuta a mazira. Amakonzedwa kuchokera hafu ya mapuloteni osemedwa ndi 5 g batala. Ikani chofufumitsa mu poto yokazinga, yothira mafuta, ndikubweretsa mpaka paphikidwe. Stew kolifulawa (50 g) ndi kaloti (40 g) ndi batala 5 g, ndiye kupukuta kudzera sume. Sakanizani minced nyama ndi masamba puree ndi mapuloteni otsala, kulowerera ndi batala losungunuka ndikuphika mu uvuni. Tumikirani poto.

Kupanga kwamankhwala

Zinthu zopindulitsa zimapezeka mu minofu ya minofu, mafuta ndi mafupa amtundu wa nyama. Magawo onse a nyama yakufa ali ndi mawonekedwe ofanana amitundu:

madzi ali ndi 57-73%,
mapuloteni kuyambira 15 mpaka 22%,
mafuta odzaza amatha mpaka 48%.

Mu nyama ya nyama muli mchere, michere, mavitamini. Mafuta okometsedwa amakhala ndi cholesterol yambiri. Amayikidwa mu minofu ya adipose mu mawonekedwe a cholesterol plaque, potero amayambitsa kupendekera kwa chotengera.

Kugwiritsa ntchito molakwika zakudya zamafuta ambiri kumabweretsa matenda a metabolic, kunenepa kwambiri komanso matenda a mtima.

Zoyipa

Kudya ng'ombe yambiri kumathandiza kuwonjezera cholesterol. Mafuta okwana magalamu zana a nyama ali ndi 16 mg ya mafuta odzola, cholesterol - 80 mg. Chofunikira kwambiri pakuyesa ndi ng ombe, yomwe idadyetsa.

Chakudya cha nyama chitha kukhala ndi nitrate komanso mankhwala ophera tizilombo. M'mafamu osiyanasiyana, ng'ombe zimaphatikizidwa ndi maantibayotiki, mahomoni omwe amalimbikitsa kukula. Ng'ombe zotere zimatha kuvulaza anthu.

Zopindulitsa za mwanawankhosa zili ndi mapuloteni ambiri (17 mg). Kuchuluka kwa mafuta ndizochepa poyerekeza ndi ng'ombe ndi nkhumba. Mwanawankhosa ali ndi lecithin, yomwe imachepetsa kagayidwe ka cholesterol, kamene kamachepetsa chiopsezo cha atherosulinosis.

Mafuta a mwanawankhosa amaposa 50% opangidwa ndi mafuta athanzi a monounsaturated ndi polyunsaturated acid omega 3 ndi 6. Mwanawankhosa nthawi zambiri amagwiritsidwa ntchito pakudya. Mwanawankhosa amalimbikitsidwa kwa anthu omwe ali ndi vuto la kuchepa magazi, popeza limakhala ndi chitsulo chofunikira.

Zosintha zamasabata sabata

Zakudya zoyenera zimakuthandizani kukhala wathanzi kwa zaka zikubwerazi.

Lolemba

Chakudya cham'mawa: phala la barele wophika kuphika pang'onopang'ono.
Chakudya chamadzulo: msuzi wa oatmeal ndi muzu wa udzu winawake, zukini ndi bowa. Kuphika ophika pang'onopang'ono.
Zokhwasula: saladi wa beetroot wokhala ndi nandolo zobiriwira.
Chakudya chamadzulo: mphodza wophika wophika pang'onopang'ono.

Lachiwiri

Chakudya cham'mawa: tchizi chimbudzi ndi zipatso.
Chakudya chamadzulo: msuzi wa oatmeal ndi muzu wa udzu winawake, zukini ndi bowa.
Zosadya: kefir ndi ginger ndi sinamoni, nthochi.
Chakudya chamadzulo: chakudya.

Lachitatu

Chakudya cham'mawa: dzungu phala.
Chakudya chamasana: msuzi wokhala ndi ma brussels, nkhuku ku kefir ndi basil.
Zakudya zokhazokha: saladi watsopano wa kabichi watsopano ndi maapulo.
Chakudya chamadzulo: nsomba ndi masamba ndi mpunga wophika kuphika pang'ono.

Lachinayi

Chakudya cham'mawa: phala la oatmeal.
Chakudya chamasana: msuzi wophukira ndi Brussels, nyama yankhuku ndi basil ndi kefir.
Zosadya: syrniki popanda kuwonjezera ufa.
Chakudya chamadzulo: nsomba ndi masamba ndi mpunga.

Lachisanu

Chakudya cham'mawa: chofufumitsa tchizi popanda ufa.
Chakudya chamasana: Msuzi wokazinga msuzi (broccoli), pilaf wokhala ndi nyama ya ng'ombe.
Chakudya chamadzulo masana: smoothie wobiriwira. Smoothies - chakumwa chopangidwa kuchokera kumasamba, zipatso kapena zipatso, chomwe chimabweretsa ku mbatata yosenda. Nthawi zambiri imagwiritsidwa ntchito pozizira. Izi ndi tchuthi chokhala ndi zinthu zambiri zomwe ndizothandiza komanso zofunikira mthupi lathu.
Chakudya chamadzulo: nsomba ya pinki pa pilo ya katsitsumzukwa ndi nyemba, yophika kuphika pang'onopang'ono.

Loweruka

Chakudya cham'mawa: chachikulu ndi cranberries ndi dzungu
Chakudya chamasana: msuzi wosenda pogwiritsa ntchito broccoli, ng'ombe ya ng'ombe.
Zosakhazikika: saladi wa beetroot wobiriwira ndi walnuts.
Chakudya chamadzulo: nsomba za pinki ndi nyemba zobiriwira komanso katsitsumzukwa wophika wophika pang'onopang'ono.

Lamlungu

Chakudya cham'mawa: chachikulu ndi dzungu ndi cranberries. Couscous ikhoza m'malo ndi mpunga kapena mapira.
Chakudya chamadzulo: msuzi wa phwetekere puree, mphodza ndi masamba.
Zosadya: smoothie ndi tiyi wobiriwira.
Chakudya chamadzulo: masamba ophikidwa ndi uvuni ndi mizu ya udzu winawake.

Kukhala ndi moyo wathanzi komanso kudya mokwanira kumathandizanso kukhala ndi thanzi kwa zaka zambiri.

Nyama yankhuku

Nyama ya nkhuku ndiyo "yolemera" kwambiri mu cholesterol. Utsogoleri wosasunthika wa chifuwa chopanda khungu.

Katundu wa nyama ya nkhuku amalimbikitsidwa kwa anthu omwe ali ndi mafuta ambiri a cholesterol.

Kuku ndi gwero labwino kwambiri la mapuloteni a nyama, mavitamini a B, ma amino acid. Mafuta a nkhuku amakhala osaphika. Samakweza cholesterol milingo.
Nyama yakuda ya nkhuku imakhala ndi chitsulo ndi zinc zambiri kangapo, phosphorous ndi potaziyamu kuposa zoyera. Chifukwa chake, nkhuku imaphatikizidwa mwachangu muzakudya komanso mndandanda wazakudya zabwino. Kugwiritsa ntchito nkhuku kumakhudzanso mphamvu yamanjenje. Amagwiritsidwa ntchito kupewa matenda a mtima, atherosulinosis.

Kodi nkhuku imakhala ndi cholesterol ndipo imakhala yayani m'mawere a nkhuku?

Cholesterol ya nkhuku imakhala yochepa - pafupifupi 80 mg yekha pa 100 g ya nyama. Popeza kufooketsa kwa lipid metabolism ndi amodzi mwa mavuto omwe ali ponseponse masiku ano, kusintha kadyedwe ndi kunenepa kwambiri kumathandiza.

Zomwe cholesterol mthupi la munthu imayang'anira, chifukwa chochulukirapo cha zinthu izi ndi zovulaza, komanso momwe mungaphikire nkhuku yokoma komanso yathanzi - nkhaniyi idafotokozedwa m'nkhaniyi.

Cholesterol chabwino komanso choyipa

Cholesterol (cholesterol) ndi chinthu chokhala ngati mafuta chomwe chimakhala cha gulu la lipophilic alcohols. Sayansi yamakono imadziwa za mphamvu ya cholesterol chifukwa cha ntchito ya P. de la Salle, A. Fourcroix, M. Chevrel ndi M. Berthelot.

Ndi chiwindi cha munthu chomwe chimapanga 80% ichi, ndipo ndi 20% yokha yomwe imalowa m'thupi ndi chakudya. Nthawi zambiri, zomwe zimakhala mu cholesterol ziyenera kukhala kuchokera 3.3 mpaka 5.2 mmol / L. Momwe kuphatikizira kwazinthu kudutsa malire abwinobwino, kulephera kwa lipid metabolism kumachitika.

Lipoproteins, gulu la mapuloteni ovuta, ndi ofunikira potumiza mafuta m'thupi. Amatha kukhala ndi mafuta acids, phospholipids, mafuta osalowerera komanso mafuta m'thupi.

Low-density lipoproteins (LDL) ndizinthu zomwe sizisungunuka bwino m'magazi ndipo zimapangitsa mafuta amakristali. Kafukufuku wakhazikitsa ubale wolunjika pakati pa kuchuluka kwa LDL ndikupanga cholesterol plaques. Pankhani imeneyi, amatchedwanso "cholesterol" yoyipa.

High density lipoproteins (HDL) ndi zinthu zosungunuka kwambiri zomwe sizikulakalaka. Sali atherogenic ndipo amateteza mitsempha kuti isapangidwe ndi ma atherosclerotic plaque ndi kukula.

Muyeso wa ndende ya LDL sayenera kupitilira 2.586 mmol / l. Pokhala ndi cholesterol yambiri "yoyipa", chiopsezo cha matenda a mtima kapena matenda a mtima, komanso matenda ena amitsempha.

Kuchuluka kwa LDL kumatha kuphatikizidwa ndi kukhalapo kwa zizolowezi zoyipa, kunenepa kwambiri, kusachita masewera olimbitsa thupi, kuperewera kwa zakudya m'thupi, kusakhazikika kwa bile mu chiwindi, komanso kusagwira bwino kwa dongosolo la endocrine.

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

Zinthu monga kusewera masewera, kusiya mowa ndi kusuta, kudya zakudya zomwe zimakhala ndi fiber, mavitamini, mafuta acids, michere yaying'ono komanso zazikulu zomwe zimachepetsa mulingo wa LDL.

Mtengo wa cholesterol thupi

Kapangidwe kazinthu kameneka kamapezeka pafupifupi pafupifupi zamoyo zonse zomwe zimakhala padziko lapansi.

Kupatula kokha ndi prokaryotes, kapena osakhala nyukiliya, bowa ndi zomera.

Cholesterol ndi chinthu chomwe chimagwira ntchito zambiri zofunika mthupi la munthu.

Njira zotsatirazi ndizosatheka popanda kulumikizana:

Mapangidwe a nembanemba wa plasma. Cholesterol ndi gawo la nembanemba, kukhala chosinthira mwa biolayer. Zimawonjezera kupsinjika kwa "kulongedza" kwa mamolekyulu a phospholipid.
Kutenga nawo gawo pantchito yamanjenje. Pulogalamuyi ndi gawo lamtambo wa zotupa zamanjenje, zomwe zimapangidwa kuti ziziteteza kuti zisawonongeke. Chifukwa chake, cholesterol imakongoletsa kuyendetsa bwino kwa kukhudzidwa kwa mitsempha.
Kutsegulira unyolo wa mahomoni a biosynthesis ndikupanga mavitamini. Izi zimalimbikitsa kupanga ma sex ndi ma steroid. Cholesterol ndiye maziko opanga mavitamini a gulu D ndi ma acid bile.
Kuchuluka chitetezo chokwanira komanso kuthetsedwa kwa poizoni. Ntchitoyi imagwirizanitsidwa ndi kutetezedwa kwa maselo ofiira m'magazi owopsa a ziphe za hemolytic.
Kuteteza mapangidwe zotupa. Mulingo wabwinobwino wa HDL umalepheretsa kusintha kwa chotupa kukhala zotupa zoyipa.

Ngakhale amagwira ntchito zofunika kwambiri mthupi, cholesterol yochulukirapo, yomwe ndi LDL, imabweretsa ma pathologies ambiri owopsa. Chofala kwambiri ndi atherosulinosis, momwe cholesterol imamera ndipo zikhadakhazikika pamakhoma amitsempha yamagazi. Zotsatira zake, pali kufupikitsa kwa lumen ya ziwiya, kuwonongeka kwawo kwa kutanuka ndi kutanuka, komwe kumakhudza magazi.

Poletsa komanso kuchiza matenda a atherosulinosis, nyama zokhazokha monga nkhuku, kalulu ndi Turkey ziyenera kuphatikizidwa muzakudya.

Palibe chovuta kuchita popanda nyama, chifukwa mankhwalawa ndi mtsogoleri wazambiri.Muli ma amino acid, makamaka kwa ana, amayi oyembekezera komanso oyembekezera. Zakudya zosiyanasiyana zamafuta ndi mafuta ndizophatikiza zinthu zambiri - chitsulo, magnesium, calcium, zinki, ndi zina zambiri.

Nyama ya nkhuku ndi chinthu chosagaya mosavuta ndi kukoma kwabwino, mafuta ochepa komanso chidziwitso chochepa cha glycemic. Mulinso phosphorous ndi chitsulo, carotene, mavitamini D ndi E. Gawo No. 10c ndi zakudya zina kupatula kudyera kwa nkhuku ya nkhuku, motero imasiyanitsidwa ndi nyama musanaphike. Khungu ndi viscera sizipindulitsa thupi.

Kalulu ndiye mankhwala azakudya kwambiri. Kuwerengera kwamafuta, zopatsa mphamvu ndi mapuloteni munyama uno ndi pafupi. Kuledzera kwa kalulu nyama kumathandizira kagayidwe, chifukwa chake ndi atherosulinosis kumathandizira kuti kagayidwe ka lipid kagayidwe.

Turkey ilinso ndi mafuta ochulukirapo. Ndi kuchuluka kwa phosphorous, sichotsika kuposa nsomba. Kudya kutumikiridwa kwa Turkey, thupi la munthu limapatsidwa theka la mavitamini a gulu B ndi R.

Pansipa pali tebulo lomwe lili ndi zopatsa mphamvu komanso mafuta m'thupi.

Mtundu wa nyama	Mapuloteni pa 100 g	Mafuta pa 100 g	Zakudya zomanga thupi pa 100 g	Kcal pa 100 g	Cholesterol, mg pa 100 g
Turkey	21	12	1	198	40
Chikuku	20	9	1	164	79
Kalulu	21	13	0	200	90

Ngakhale kuti nkhuku imakhala ndi cholesterol yaying'ono, mu dzira yolk imakhala 400-500 mg / 100 g. Chifukwa chake, ndi atherosclerosis, kumwa mazira a nkhuku kuyenera kuchepetsedwa.

Mtima wa nkhuku uli ndi 170 mg / 100 g, ndipo chiwindi chimakhala ndi 492 mg / 100 g. Funso limakhala kuti ndi cholesterol yochuluka bwanji m'mawere a nkhuku, chifukwa kuchokera pamenepo mumatha kuphika miyala yambiri yoyambira mbali iliyonse. Kuchuluka kwa cholesterol m'mawere a nkhuku ndi 35 mg / 100 g .. Ngakhale zili zochepa mu nkhuku zazing'ono - 20 mg / 100 g yokha.

Zomwe zili bwino kukana atherosulinosis ndi nyama yamafuta. Izi zimaphatikizapo nkhumba, mafuta a nkhumba ndi mwanawankhosa.

Ngakhale kuti nkhumba imakhala ndi cholesterol yochepa - 80 mg / 100 g, mafuta ochulukirapo m'thupi amatsogolera pakupanga matenda amtima.

Kodi nyama yankhuku ndi chiyani?

Nyama yankhuku ndi youma: imangokhala ndi madzi. Mapuloteni ali ndi mafuta pafupifupi zisanu ndi zitatu mpaka khumi ndi ochepa mafuta.

Kuku ili ndi chitsulo chochuluka, nthaka, potaziyamu ndi phosphorous. Mu nyama ya mbalameyi mutha kupeza mavitamini onse a gulu B, mavitamini A, E ndi C. Pofika njira, chitsulo ndiye "nyama yakuda" yolemera kwambiriili pamiyendo ya nkhuku ndi miyendo.

Mapuloteni mu nyama ya nkhuku ndi akulu kuposa zakudya zina zanyama. Mwachitsanzo, mu nyama ya atsekwe imapezeka mozungulira ng'ombe - komanso nkhumba - chonse

Zakudya zomanga thupi kuchokera ku nyama ya nkhuku zimalola munthu kupeza ma amino acid ofunikira. Ambiri a iwo ndi tryptophan - amino acid kuchokera pomwe timadzi tating'onoting'ono timene timapangidwa ndi serotonin.

Mapuloteni ochokera ku nkhuku zosavuta kugaya, popeza nkhuku pafupifupi ilibe minofu yolumikizika ndi collagen, yomwe ndiyovuta kugaya. Chifukwa chake, akatswiri azakudya amalimbikitsa kuphatikiza nkhuku mbale muzakudya zingapo - kuphatikiza matenda atathirakiti.

Kodi nkhuku zochuluka ndimatani?

Chidutswa cham nyama	Kuchuluka kwamafuta pa chinthu chilichonse
Chikopa Chingwe ndi Khungu	g
Kukuwotcha nkhuku ndi khungu	g
Chifuwa cha nkhuku ndi Khungu	g
Khungu la nkhuku	g
Mapiko a nkhuku ndi khungu	g
Chicken nkhuku ndi khungu	g
Khosi la nkhuku ndi khungu	g

Nkhuku yonenepa kwambiri zoyera nyama zoyera. Ngati mumaphika popanda khungu, zimakhala ndi mafuta okha atatu ndi theka peresentindi cholesterol - pafupifupi kuchuluka kwa nsomba.

Chifukwa chake, mu nkhuku yophika imapezekanso mu nsomba zoyera -

Nthawi yomweyo miyendo yotchuka pafupifupi otsika ng'ombe.

Kodi mungasankhe bwanji nkhuku?

- Nyama yatsopano ya nkhuku - pinki yokhala ndi khungu lowala. Mtembo wowola uyenera kukhala wotanuka komanso wozungulira.

- Fungo la nkhuku ndi yatsopano, yopepuka, osati yodzikongoletsa komanso yopanda fungo labwino.

- Pasakhale nthenga pamtembo. Ngati nkhuku siikudulidwa kwathunthu, ndipo pali mikwingwirima ndi misozi pakhungu lake, zimatanthawuza kuti idapangidwa pogwiritsa ntchito zida zachikale ndipo, mwina, mwaukhondo.

— Makonda achira nkhuku. Pambuyo pa kuzizira, nyamayo imakhala yolimba, ndipo wopanga wopanda pake amatha kuwonjezera madzi ochuluka kwa iyo.

- Sankhani nkhuku phukusi loonekera: kuti mutha kuwona bwino zomwe mukugula.

- Yang'anirani ma phukusiwo - sikuyenera kuwonongeka, payenera kukhala GOST ndi cholemba pakuwunika kwa Chowona Zanyama.

- Yang'anirani tsiku la kumaliza ntchito. Nkhuku Yotentha osasunga masiku opitilira asanu.

- Mafuta mu nkhuku yaying'ono - mthunzi. Mafuta achikasu amatha kuwonetsa kuti muli ndi mbalame yakale.

Kodi kuphika nkhuku?

Kuti khazikitse mulingo wa cholesterol m'mwazi ndi kupewa kukula kwa atherosulinosis, ndikofunikira kutsatira malamulo a zakudya zopatsa thanzi. Mafuta, okazinga, osuta, osankhika ndi mchere amchere sayenera kuyikamo zakudya. Muyenera kusiya mafuta ndi viscera (chiwindi, mtima, ndi zina).

Pali malamulo angapo pokonzekera kudya nyama kuti ikhale yopindulitsa kwambiri pazombo zowonongeka ndikwaniritsa thupi ndi ziwalo zogwiritsa ntchito;

Nkhuku ndi mitundu ina ya nyama yophika yophika, yophika kapena yofinya. Chifukwa chake, mavitamini onse ndi zinthu zina zimasungidwa.
Mukamakonza nyama muyenera kuwonjezera mchere pang'ono. Zomwe zimachitika tsiku lililonse pakudya kwake ndi 5 g .Kuchulukitsa mchere mthupi kumabweretsa vasodilation komanso kuchuluka kwa magazi.
Nkhuku iyenera kuphikidwa popanda khungu. Brisket ndi abwino kwambiri, chifukwa ili ndi cholesterol yocheperako.

Kuti muchepetse cholesterol ya plasma, muyenera kuyang'ana izi:

kutsatira zakudya - osachepera 4 pa tsiku. Mautumiki azikhala ochepa. Zakudya zoyenera zimathandiza kupewa cholesterol plaques.
palinso soya, nandolo, mafuta a masamba ndi buckwheat m'zakudya, zomwe zimakhala ndi lecithin - wotsutsa wachilengedwe wa LDL,
idyani tchizi tchizi, mbatata, cod, oat ndi buckwheat, wolemera wazinthu za lipotropic,
Kuphatikiza pa nyama zopanda nyama, muyenera kudya zakudya zam'nyanja - nyamayi, nsomba zam'madzi, shrimp, mussels,
Idyani tsiku lililonse zakudya zomwe zimaphatikizapo mchere wa potaziyamu monga tchizi chokoleti, nyemba, malalanje, apricots, udzu winawake, zoumba zamphesa,
onjezerani ku zipatso ndi ndiwo zamasamba zomwe zili ndi vitamini C ndi R. Izi ndi monga mandimu, m'chiuno, rose, letesi, malalanje, parsley, walnuts,
idyani masamba a masamba, omwe amapezeka mumadyera, masamba, mkate wakuda, zipatso ndi zipatso.

Kuphatikiza apo, ndi atherosclerosis yovuta kwambiri ndi kunenepa kwambiri, ndikofunikira kuchita masiku osala kudya kawiri pa sabata, zomwe zimathandizira kuti ntchito yodyetsa kugaya chakudya ikhale ndi minyewa yolondola.

Phindu ndi zovuta za nkhuku zafotokozedwa mu kanema munkhaniyi.

Kodi ndizotheka kudya nyama ndi mafuta m'thupi

M'dzikoli muno mulibe masamba ambiri. Zikhalidwe zakale komanso nyengo yabwino zapangitsa kuti nyama ikhale yofunika. Zakudya za nyama - zotentha, zokhwasula-khwasula, zophika - zonsezi zimapezeka patebulo lathu pafupifupi tsiku lililonse. Kufunika kwa nyama, kumene, ndikosiyana kwa aliyense, koma palibe anthu ochepa omwe sangakhale opanda nyama ndi tsiku. Inde, aliyense amasamala za cholesterol zomwe zili munyama. Mwinanso, pofuna kusamalira thanzi, mungakhale mwanjira ina moyenera kuti zakudya zanu zisawonongeke kuti mafuta a cholesterol asatuluke ndipo nyama siyakanidwa? Kupatula apo, nyama ndiyosiyana ndi kulawa ndi kufunika kwa mphamvu, komanso zomwe zili mu cholesterol.

Nyama imatchedwa minofu ya nyama, yomwe minyewa ina imakonda kutsatira: mafuta, osakanikirana ndipo nthawi zina mafupa. Zinthu zopindulitsa zimakhazikika mu minofu minofu, mu adipose ndi minofu yolumikizana ndizochepa kwambiri.

Nyama zimasiyanasiyana momwe zimapangidwira ndimapangidwe amtundu wa nyama osati kutengera mtundu wa nyama, komanso kutengera gawo la nyama yomwe ili. Mwachitsanzo, nyama yamiyendo imakhala ndi mapuloteni ambiri komanso mafuta ochepa kuposa nyama yochokera kumitundu ina yanyama. Komanso, mankhwala omwe amapangidwa ndi nyama amadalira mwachindunji kuchuluka kwa kunenepa kwa nyama.

Mwambiri, kapangidwe ka nyama ndi pafupifupi motere:

Madzi: 58-72%,
Mafuta: 0.5-49%,
Mapuloteni: 16-21%,
Zochulukirapo: 0.7-1.3%,
Njira zowonjezera: 2.5-3%,
Enzymes
Mavitamini, etc.

Nthawi zambiri timangonena za nyama ngati nyama, ngakhale izi sizowona. Chifukwa chake, ndi zida zofunikira zonse za offal, zimakhala ndi mafuta ambiri a cholesterol. Mwachitsanzo, mu ubongo wa 100 g, cholesterol imachokera ku 770 mpaka 2300 mg, mu chiwindi cha ng'ombe - kuyambira 140 mpaka 300 mg, mumtima - pafupifupi 140 mg. Izi ndi zambiri.

Komabe, kupatula nyama yomwe ili ndi nyama, sizovuta kudziwa kuti ndiyani nyama yomwe ili ndi cholesterol yambiri, chifukwa nyamayi ndi yosiyanasiyana - iyi ndiye nyama ya nyama za pafamu, nyama yanyama yakuthengo, ndi nyama ya nkhuku. Kuphatikiza apo, mwendo wa nkhuku pakhungu umakhala ndi cholesterol yambiri, ndipo popanda khungu - wina. Chifukwa chake, tikukupemphani kuti muzidziwitsa za patebulo.

Nyama, 100 g	Cholesterol, mg
Chikuku	40-80
Turkey	40-60
Kalulu	40-60
Ng'ombe ndi ng'ombe	65-100
Nyama ya nkhumba	70 — 300
Mwanawankhosa	70 — 200
Bakha	70-100
Goose	80-110

Monga mukuwonera, ziwerengerozi ndizosiyana kwambiri. Gome likuwonetsa kuti ndi nyama iti yomwe ili ndi cholesterol yochepa. Uwu ndi nyama yankhandwe, kalulu ndi nkhuku.

Chikuku Nyama ya nkhuku imabwera koyamba malinga ndi cholesterol yotsika. Koma cholesterol yocheperako imapezeka m'mawere popanda khungu. Iyi ndiye nyama yotetezeka kwambiri yomwe imatha kudyedwa ndi anthu omwe ali ndi cholesterol yambiri. Nyama ya nkhuku ndi yotsika mtengo molingana ndi mtengo wake ndipo imapezeka m'mashelefu ambiri.

Turkey Zakudya za nyama yamtchire zidadziwika kalekale. Nyama iyi imakhala ndi katundu wambiri wopindulitsa, chakudya chamafuta ambiri komanso zopatsa mphamvu zochepa zama calorie. Turkey imatengedwa ndi thupi kuposa nkhuku ndi ng'ombe. Komanso, Turkey ili ndi phosphorous ngati nsomba. Ngati tiganizira za phindu lonse la nyama ya nkhuku, titha kunena kuti zimangofunika kuphatikizidwa muzakudya za anthu omwe ali ndi cholesterol yayikulu.

Kalulu Nyama ya Kalulu sinakhale yofala kwambiri, koma pachabe. Ichi ndi chakudya chokoma kwambiri komanso chopatsa thanzi. Nyama ya kalulu imakhala yokhazikika, yowonda komanso yokoma. Kuchokera pakuwona phindu, kumbuyo kwa mtembo ndizofunika kwambiri, chifukwa zimakhala ndi minofu yaying'ono yolumikizika. Mu nyama ya kalulu yokhala ndi mafuta ochulukirapo, kuchuluka kwa mapuloteni ambiri kuposa ng'ombe, nkhumba, mwanawankhosa, ndi zina zambiri. Nyama ya Kalulu imalowetsedwa ndi thupi ndi 90% (poyerekeza, ng'ombe - 60% yokha). Nyama ya kalulu imakhala ndiubwino wina kuposa nkhuku. Zowonadi ndi zakuti m'makampani azitupa a nkhuku, mahomoni ndi maantibayotiki akhala akugwiritsidwa ntchito pafupipafupi, zomwe sizikuchitika pamene mukukula akalulu. Ngakhale zakudya zowonjezera za ana akhanda zimalimbikitsidwa kuti ziyambe ndi kuwonjezera nyama ya kalulu ku zakudya. Nyama ya Kalulu ilibe chilichonse chotsutsana. Nyama ya kalulu imatha kukazinga, kuwotcha, kuphika, ndi zina zambiri.

Ng'ombe ndi ng'ombe. Mukamakonda nyama iliyonse, mafuta a m'magazi ndi ochepa, choncho ndikofunikira. Kuphatikiza apo, mafuta a cholesterol amatengera gawo la mtembo. Zikwangwani ndi brisket ya ng'ombe zimakhala ndi mafuta ndi mafuta ambiri, ndizomveka kukana. Koma mu chiuno cha cholesterol ndizochepa, pafupifupi katatu. Chifukwa chake, nthawi zina mutha kudzichitira nokha sirloin. Njira yokonzekera ndiyofunikanso. Asanaphike, mafuta owoneka ayenera kudulidwa. Ndikofunika kuphika nyamayo, pomwe msuzi woyamba umalimbikitsidwa kuti uzitsanulira kwathunthu. Nyama yotereyi imakonda kuvulaza thanzi.

Mwanawankhosa. Mwanawankhosa si nyama yotchuka kwambiri. Mwinanso ndi zabwinoko, mafuta m'thupi momwemo adakali ochulukirapo. Madokotala amalimbikitsa kuti anthu omwe ali ndi cholesterol yayikulu asiye kusiya kugwiritsa ntchito mutton kapena adye kwambiri pamitundu yophika.

Nkhumba Nkhumba imatha kukhala yosiyana, zimatengera zaka za nkhumba, komanso kunenepa. Mwachitsanzo, 100 g mkaka wa nkhumba umakhala ndi 40 mg yokha ya cholesterol. Nyama yotere imatha kufananizidwa ndi nyama yazakudya ndipo idadyanso chimodzimodzi ndi nyama ya nkhuku kapena kalulu. Ponena za nyama ya nkhumba yachikulire, kusamala kuyenera kuyesedwa pano. Nkhumba yophika yophika imatha kudyedwa nthawi zina, koma muyenera kukana nkhumba yokazinga.

Posachedwa, pakhala nkhani yomwe ingasangalatse okonda nkhumba. Ichi ndi nkhumba yokhala ndi Vietnamese yozungulira. Mtundu wa nkhumba uwu watumizidwa kale ku Russia kuchokera ku Asia, pomwe ku Kuban. Kodi chapadera ndi mtundu uwu ndi chiyani? Malinga ndi mabuku ena, cholesterol munyama ya nkhumba yokhala ndi belu umakhala wambiri kangapo kuposa nkhumba zachikhalidwe. Chowonadi ndi chakuti nkhumba izi zimakhwima, zimalemera pafupifupi 100 kg. Pakadali pano izi ndizachilendo mdziko lathu, koma malingaliro a akatswiri ndiabwino.

Bakha Nyama ya bakha imatha kumatchedwa kuti zovulaza ndi mafuta ambiri. Mukachotsa khungu ndi mafuta owoneka, nthawi zina mumatha kudya nyama ya bakha. Koma muyenera kukumbukira kuti mu bakha mumakhala mafuta ochulukirapo osawoneka ndi maso, motero, pazabwino zonse za nyama ya bakha, ndizomvekera bwino kuti anthu omwe ali ndi cholesterol yayikulu asayikemo pazakudya zawo.

Goose. Iyi ndiye mbalame yonenepa kwambiri. Goose amangosunga cholesterol pakati pa mbalame. Zikuwonekeratu kuti nyama ya tsekwe siyidzabweretsa phindu lililonse kwa anthu omwe ali ndi cholesterol yambiri.

Monga tidamvetsetsa kale, nyama yopanda cholesterol ndiyabwino. Pali cholesterol munyama uliwonse, mumtundu umodzi kapena wina. Izi sizitanthauza kuti mbale za nyama ziyenera kutayidwa kwathunthu. Muyenera kungoyesa zabwino ndi zovuta, ndipo moyenera zakudya zanu, sankhani zinthu zabwino koma osadya kwambiri. Kupatula apo, palibe zinthu zofunikira kapena zovulaza kwathunthu. Chifukwa chake, ntchito yayikulu ndikupeza phindu monga momwe mungathere komanso nthawi imodzi kuti musavulaze thupi lanu.

Ndikofunikanso kukumbukira za moyo wathanzi, kuti chisamaliro chathanzi lanu nthawi zonse liyenera kukhala muyeso wa moyo wa munthu aliyense.

M'buku lake, dokotala wotchuka Alexander Myasnikov akuwalangiza kuti tichite changu komanso mwachangu kwambiri kuti mukhale ndi thanzi labwino, kusiya zizolowezi zoipa ndikudya moyenera. Malangizo ake ndi kudya masamba ambiri, zipatso, nsomba, adyo, mtedza momwe ndingathere.

Simungadalire mankhwala okha. Palibe mankhwala omwe amatha kuchita zoposa zomwe munthu mwiniyo, kutsogoza moyo woyenera. Nthawi yomweyo, kudzimana pazinthu zomwe mumakonda sikuyenera. Myasnikov pa cholesterol akuti ngati mukufuna chinthu chokoma, mutha kuchikwanitsa, koma chidutswa chaching'ono chabe. Ndipo ngati ndichotsekemera - nyama, ndiye izikhala chidutswa cha nyama, osati soseji. Zaumoyo kwa inu!