Ndi nyama iti yomwe ili ndi cholesterol chambiri komanso chocheperako?

Nthawi zambiri kupatsa nyama ndiyo njira yoyamba yochepetsera cholesterol. Upangiri wotere umaperekedwa kwa odwala ochokera kwa madokotala osadziwa omwe sangathe kudya bwino. Cholesterol cha nkhosa sichikupezeka, chifukwa chake chimagwiritsidwa ntchito popanda zoletsa zilizonse. Inde, kukoma kosazolowereka poyamba kumafuna kuzolowera, koma pakapita nthawi, munthu safunanso kusiya zosangalatsa zabwino.

Mukamapanga zakudya, katswiri amawonjezerapo nyama. Popanda izi, ndizosatheka kuonetsetsa zochitika zamthupi ndi kagayidwe. Chifukwa cha izi, munthu sayenera kuganiza nthawi yomweyo kuti aweruzidwa. Osati m'malo mwake, nthawi zina, zoletsa zazing'ono zimapereka zabwino zambiri.

Cholesterol cha Mwanawankhosa: zoona kapena zopeka?

Mwanawankhosa sakhala ndi cholesterol. Izi zatsimikiziridwa ndikuwunika kwa mankhwala omwe akuwonetsa mkhalidwe weniweni wa nyamayo. Kapangidwe kake kamakhala kosiyana ndi mitundu ina, yomwe imapangitsa kuti ikhale yofunikira. Kuphatikiza apo, izi zidadziwika ndi madotolo, omwe nthawi zambiri amati ndi nthawi yokonzanso matenda osiyanasiyana atadwala.

Kodi pali kusiyana kotani?

• 2 kuchulukitsa cholesterol kuposa ng'ombe,
• 4 kuchulukitsa cholesterol kuposa nkhumba.

Zizindikiro zoterezi zikusonyeza kuti simudzasiyiratu kudya nyama ngakhale muli ndi matenda ashuga. Pali mtundu womwe umakwaniritsa zofunikira zonse ndipo sizingavulaze thupi la munthu. Odwala apitilizabe kulandira zinthu zopindulitsa popanda kusiya kukoma kwabwino kwambiri.

Ubwino wowonjezera wa mwanawankhosa

Kodi pali cholesterol yamwana? Inde, koma zomwe zalembedwazo ndizosafunikira, chifukwa chake, palibe mbale imodzi yomwe ingavulaze. Izi zidapangitsa kuti nyamayi ikhale yofunika kwambiri, kotero imakonda kugwiritsidwa ntchito ngakhale m'makiriniki, pomwe zochepa zochepa ndizofunikira.

Ngati tikunena za zowonjezera za nyama zoterezi, muyenera kukumbukira mndandanda wama mavitamini ambiri omwe ali ndi mutton. Ndikosavuta kukana, komwe kumalumikizidwanso ndi kukoma kokoma. Ngakhale anthu nthawi zambiri zimawoneka zosayembekezeka, koma popita nthawi amatha kuzolowera mbale, kuzipangitsa kukhala chakudya chawo.

Kuchuluka kwa cholesterol mu mutton sikofunikira. Ndikofunika kwambiri kulabadira phindu lakelo. Zimakupatsani mwayi wokhala ndi mavitamini ambiri mthupi lanu komanso nthawi yomweyo kuti musamachulukitse kwambiri ndi zopatsa mphamvu. Zotsatira zake, thanzi la anthu limakhala lofunikira kwambiri popanda kusiya zakudya zokoma.

Pachifukwa ichi, madokotala amalangizanso kuti azidya nyama ya nkhosa, m'malo mwake ndi mitundu ina ya nyama.

Kodi ndizotheka kudya mwanawankhosa wokhala ndi cholesterol yayikulu? Ayenera kukhala gawo lazakudya zanu. Zitatha izi, zakudya zake zimachepa komanso kusangalatsa, chifukwa chake, wodwalayo ayamba kupanga dokotala mosangalala kwambiri. Adzapitiliza kusangalala ndi zakudya zamitundu yosiyanasiyana, akusangalala ndi kuthekera kosungabe malire kuti ateteze ku matenda oyamba.

The mankhwala zikuchokera nyama

Kutengera mtundu, njira yakukonzekera, mafuta okhutira, mawonekedwe a nyama amatha kusiyanasiyana. Pokhala minofu ya nyama, imapangidwa ndi madzi kuchokera 50 mpaka 75%. Gawo lotsalalo limakhala ndi mapuloteni (pafupifupi 20%), triglycerides (mafuta), mchere, mankhwala a nayitrogeni.

Zinthu zofunika kwambiri:

• Vitamini B12
• nyama mapuloteni ofunikira kuti tisinthe minofu yaumunthu,
• chitsulo, calcium, magnesium, potaziyamu.

Mitundu yosiyanasiyana ya nyama yankhuku

• nkhuku
• tsekwe
• bakha
• zinziri
• nkhuku
• phala
• hazel grouse.

Kukhalapo kwamafuta kumayendetsedwa ndi moyo, chakudya chamagulu. Cholesterol mu nyama ya nkhuku ndi yotsika kwambiri - 40-80 mg / 100g. Chifuwa cha nkhuku chimadziwika kuti ndi chofunikira kwambiri, chothandiza, ndipo unyinji waukulu wa triglycerides umagwera pakhungu la nkhuku. Chifukwa chake, pakuphika, tikulimbikitsidwa kuti tichotse khungu. Atsekwe ndi abakha ndi madzi am'madzi, chifukwa chake amakhala ndi mafuta ambiri, omwe amakhudza mafuta ambiri.

Mtsogoleri pakati pa mitundu ya zakudya za nkhuku ndi nkhuku. Pa 100 g ya Turkey siyoposa 60 mg ya cholesterol. Mapuloteni aku Turkey amalowetsedwa ndi 95%. Chifukwa cha kuchuluka kwambiri kwamafuta acids omega-3, vitamini K, kukondoweza mtima, kulimbitsa mtima kumachitika.

Gome limawonetsa pafupifupi 100% ya malonda.

Cholesterol mu nyama ya ng'ombe, ng'ombe zazing'ono, offal

Ng'ombe zikuphatikiza ng'ombe, nyama yamwana wang'ombe (ya ng'ombe yaying'ono), komanso yaing'ono - ya mwana wa nkhosa ndi mbuzi. Ng'ombe ndi yochepa m'mafuta ndipo ili ndi zida zofunikira monga collagen ndi elastin, zomwe zimathandizira pakupanga minofu yolumikizana. Chinyama chamtchire ndi kukoma kwake, ndizakudya zambiri. Mosiyana ndi ng'ombe, palibe cholesterol munyama wa ng'ombe.

Mwanawankhosa, mwanawankhosa, nthawi zambiri amalimbikitsidwa kwa anthu onenepa kwambiri, chifukwa zomwe zimapezeka mu nyama zofunikira za triglycerides ndizotsika kwambiri. Chifukwa cha mwanawankhosa uyu, imatha kudyeka mu arteriosulinosis yamitsempha yamagazi. Chosiyana ndi mafuta a mutton mafuta.

Mbuzi sikugwiritsidwa ntchito kwambiri chifukwa cha fungo lenileni. Ndi ana aang'ono okha omwe amawaona ngati amtengo wapatali. Pazakudya zambiri zomwe zimapangitsa kuti muchepetse mafuta m'thupi, mankhwalawa ali pamndandanda wazakudya zololedwa. Mitsempha yochepa yamafuta, ndimakopeka mosavuta, pafupifupi ilibe zotsutsana.

Nkhumba ndi "mlendo" wakhitchini wamba. Imafalitsidwa padziko lonse lapansi. Kuphatikizidwa kwa nyama ya nkhumba kumasintha kwambiri kuchokera kumagawo ogwiritsa ntchito nyama yakufa ija. Kuphatikizikako ndikumasuka komwe kumakhala kotheka kupatulira mafuta wosanjikiza (mafuta), omwe ndi nyama triglycerides. Mu mafuta anyama ambiri ali ndi cholesterol yoyipa, ndimoletsedwa kuti anthu azigwiritsa ntchito atherosulinosis.

Nyama ya Kalulu ndi mtundu wodziwika kwambiri wa nyama. Ndiwofatsa pa kulawa, hypoallergenic, pafupifupi wolowa kwathunthu ndi thupi. Feature - Kusiyanitsa kophweka kwamafuta kumbali yotsamira ya mtembo. Kufufuza zinthu za akalulu zimakhudza mtima wamtima, kusintha magazi.

Mu nyama ya akavalo, triglycerides imangopezeka m'chigawo chotsika mtengo, nyama ina yonseyo amaiona kuti ndi yopanda tanthauzo. Nyama ya mahatchi silili ndi mafuta achilengedwe ambiri, motero, cholesterol imakhalanso yotsika.

Monga tikuwonera patebulo, cholesterol wocheperako mu nyama ya kalulu, ndipo wamkulu kwambiri amakhala ndi nkhumba yamafuta.

Kuphika kuli ndi mawonekedwe ake. Msuzi woyamba umakhala ndi mafuta ambiri, choncho ndibwino kuti uwukhe. Nyama yophika imakhala ndi chosawerengeka kuposa nyama yokazinga.

Zogulitsa ndi hypercholesterolemia sizikulimbikitsidwa. Mitsempha, chiwindi ndi mtima zimatha kudzikundikira. Masoseji ayenera kugwiritsidwa ntchito mosamala, nthawi zambiri amakhala ndi mafuta anyama, otayika.

Zinthu zomwe zidakonzedwa ndi olemba polojekitiyi
malingana ndi ndondomeko yakusinthaku.

Ng'ombe ndi mwanawankhosa

Magalamu zana a ng'ombe amagulitsa pafupifupi 18.5 g mapuloteni, kuchuluka kwa zinc, magnesium, mavitamini ndi choline. Mwa kudya nyama yoteroyo, thupi limalemezedwa ndi michere, ndipo ma hydrochloric acid ndi ma enzyme sanasinthidwe ndi madzi a m'mimba. Chifukwa cha izi, kuchuluka kwa acidity m'mimba kumachepa.

Ulusi wosalala wamafuta ndi mafuta ochepa osunthika okhala ndi ma asidi osakwaniritsidwa, chifukwa chake ng'ombe imawonedwa ngati chakudya. Koma nthawi imodzimodzi, kusinthasintha kuyenera kuonedwa, kudya kwambiri kumayambitsa cholesterol.

Muyenera kugula ng'ombe m'malo otsimikiziridwa, chifukwa iyenera kukhala yodalirika pazakudya zapamwamba kwambiri. Ng'ombeyo italowetsedwa ndi mankhwala a mahomoni komanso mankhwala opititsa patsogolo kukula, nyamayo sikhala ndi chilichonse chothandiza.

Kuphatikizika kopanda kukayika kwa mutton ndi kuchuluka kwamapuloteni, ndipo mumapezeka mafuta ochulukirapo kuposa ng'ombe. Mwanawankhosa ali ndi chinthu chamtengo wapatali, lecithin, chomwe chimachepetsa mphamvu ya cholesterol, potero amachepetsa mwayi wokhala ndi mitsempha ya magazi.

Pafupifupi theka lamafuta a mutton amakhala:

1. polyomeaturated omega acids,
2. mafuta ophwanya.

Nyama nthawi zambiri imalimbikitsidwa pakudya, odwala omwe ali ndi magazi m'thupi.

Mafuta amwana wankhosa wamafuta amakhala ndi zopatsa mphamvu zambiri, zamafuta ambiri amakhala alipo, zomwe zimapangitsa kudumpha mu cholesterol yotsika kwambiri. Mu magalamu zana a mutton, 73 mg ya cholesterol komanso mafuta 16 g.

Kumwa nyama pafupipafupi komanso mobwerezabwereza kumapangitsa kuti mitsempha ipangidwe. Nyamakazi imayambitsa zinthu m'mafupa.

Nkhumba yosanamira imawerengedwa kuti ndi yofunika kwambiri komanso mosavuta kugaya, mafuta mmalo mopanda mwana wa nkhosa ndi ng'ombe. Ili ndi mavitamini a gulu B, PP, magnesium, zinki, potaziyamu ndi ayodini. Kuchuluka kwa cholesterol kutengera ndi msinkhu wa nyama komanso kunenepa kwake.

Nyama ya nkhumba yaying'ono imafanana ndi nkhuku kapena nkhuku, popeza mumapezeka mafuta pang'ono. Ngati chiweto chidadyetsedwa kwambiri, nyamayo imakhala ndi minyewa yambiri yambiri. Onenepa kwambiri adzakhala goulashi, khosi, ntchafu.

Pali zolakwika zazikulu, nkhumba zimakwiyitsa kwambiri thupi lawo siligwirizana, pali histamine yambiri mkati mwake. Komanso, kugwiritsa ntchito nkhumba yopanda tanthauzo ndizosayenera kwa odwala matenda ashuga omwe ali ndi vuto la m'magazi:

• gastritis
• chiwindi
• acidity yayikulu yam'mimba.

Kugwiritsa ntchito mochenjera nkhumba kumathandizira kuchepetsa mafuta m'thupi la anthu odwala matenda ashuga, kuchepetsa mwayi wokhala matenda opatsirana ndi mtima. Ndizofunikira kudziwa kuti mu mafuta a nkhumba, cholesterol ndi dongosolo la kuchuluka kwake kuposa mafuta ndi nkhuku ya nkhuku.

Magalamu zana a nkhumba yopanda mafuta amakhala ndi 70 mg ya cholesterol, 27.1 mg yamafuta, ndipo osaposa 100 mg ya chinthu chonga mafuta.

Nyama ya nkhuku (nkhuku, nkhuku, masewera)

Pali cholesterol yochepa mu nyama ya nkhuku, fillet yopanda khungu ndiye mtsogoleri wopanda vuto lililonse. Odwala omwe ali ndi cholesterol yambiri amalimbikitsidwa kudya nkhuku. Zitha kukhala gwero labwino la mapuloteni a nyama, ma amino acid ndi mavitamini a B. Mu nkhuku, mafuta nthawi zambiri amakhala osaphatikizidwa, ndiye kuti, osakweza cholesterol mu shuga.

Phosphorous yambiri ilipo mu nyama yakuda, ndipo potaziyamu, chitsulo ndi zinc ndizambiri nthawi zambiri kuposa nyama yoyera. Pachifukwa ichi, nkhuku yophika yomwe ndi gawo lazinthu zambiri zamafuta komanso mndandanda wazakudya zabwino.

Nyama yankhuku ili ndi zotsatira zabwino pamachitidwe amanjenje, yoyenera kupewedwa:

1. atherosulinosis yamitsempha yamagazi,
2. matenda a mtima
3. kunenepa.

Kumbukirani kuti mbali zosiyanasiyana za mtembowo zimakhala ndi mafuta osiyanasiyana. Mafuta okhathamiritsa amakhala pansi pa khungu, motero ndikofunika kuchichotsa kuti musiye mankhwala omwe mumadya. Kumtunda kwa nkhuku kulibe mafuta ochepa, koposa onse mumiyendo ya nkhuku.

Njira ina yabwino kuposa nkhuku ndi nkhuku. Mulinso mapuloteni apamwamba kwambiri, mavitamini ambiri, ma amino acid ofunikira, kufufuza zinthu, ma macrocell. Komanso, malonda ali ndi zochepa zama calorie.

Turkey imakhala ndi phosphorous yochuluka kwambiri monga nsomba ndi nkhanu, koma imagwidwa mosavuta ndi thupi. Zakudya zamagetsi zimapangitsa kuti zizigwiritsa ntchito nyama yotereyi m'zakudya za odwala omwe ali ndi matenda a shuga komanso atherosulinosis yamitsempha yamagazi.

Madokotala amalangiza kupatsa ana ku Turkey pokhapokha ngati pali magazi m'thupi a shuga mellitus. Cholesterol chogulitsa ndi 40 mg pa 100 magalamu. Ngakhale ali ndi maubwino, palinso zoyipa - ndi khungu lakuda ndi mafuta. Chifukwa chake, ndikofunikira kuti muchotse.

Simungadye zothandizanso:

Ali ndi cholesterol yambiri. Koma chilankhulo, m'malo mwake, chimawoneka ngati chapamwamba, chili ndi zopatsa mphamvu zochepa komanso zilibe minofu yolumikizika. Makhalidwe oterewa amapangitsa kuti ikhale chakudya chabwino chomwe sichimalemetsa pamimba.

Masewera amadziwika kuti ndi zakudya. Mu nyama ya nkhuku, ma elk, agwape ndi nyama zina pamakhala mafuta ochepa komanso pazinthu zambiri zofunikira. Masewera ophika monga momwe zilili, monga nyama yanthawi zonse; Ndiwothandiza kudya nyama yofunikira, kalulu, nyama ya kavalo, mwanawankhosa.

Pansipa pali tebulo, zikuwonetsa kuti ndi nyama iti yomwe ili ndi mafuta ambiri.

Kudya kapena ayi?

Pali mikangano yolimbikitsa yokhudza zabwino ndi zovuta za nyama tsiku lililonse. Ngati ena akuwona kuti ndi chinthu chofunikira kwambiri, ndiye kuti ena atsimikiza kuti nkovuta kuti thupi kugaya nyama ndipo ndi bwino kukana.

Phindu la nyama limazindikira kapangidwe kake, lili ndi mapuloteni ambiri, kufufuza zinthu, macroelements ndi mavitamini. Otsutsa nyama amalankhula za kukhazikika kosaletseka kwa matenda a mtima kokha chifukwa chogwiritsa ntchito. Koma nthawi imodzimodzi, odwala oterewa amavutikabe ndi mtima wamatenda a mtima. Chifukwa chake, kugwiritsa ntchito nyama moyenera sikukutanthauza mavuto ngati mafuta.

Mwachitsanzo, ku mutton pali chinthu chofunikira, lecithin, chomwe chimayang'anira cholesterol. Chifukwa cha kudya nkhuku ndi nkhuku, thupi la odwala matenda ashuga lidzadzaza ndi mavitamini ndi michere. Nyama mapuloteni bwino ntchito kwa chapakati mantha dongosolo, zimayambitsa kagayidwe kachakudya kagayidwe kachakudya mafuta.

Ndi mitundu iti ya nyama yomwe ili yofunikira kwambiri ikufotokozedwa muvidiyoyi.

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.

Mafuta owonjezera "oyipa" m'thupi amalimbikitsa kupangika kwa cholesterol m'makoma amkati amitsempha ndikupanga matenda a atherosulinosis, omwe, nawonso, ndi owopsa pakupanga zovuta zowopsa: kuphatikizika kwa myocardial ndi stroke.

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:

1. 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.
2. 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.

Amadziwika kuti kupatula kwathunthu kwa nyama kuchokera kuzakudya ndi zakudya zazakudya zamasamba zazitali zingayambitse kukula kwazitsulo, kuchepa kwa magazi m'thupi la vitamini B12.

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.

Kalulu nyama

Nyama yankhuku ndi mtsogoleri wotsika wa cholesterol. Nyama yoyera (bere la nkhuku) mwa mbalamezi imakhala ndi 32 mg wa chinthucho pa 100 g, ndipo nyama yam'munsi komanso yapamwamba imakhala ndi 88 mg pa 100 g. Kuphatikiza cholesterol, nkhuku imakhalanso ndi mapuloteni ambiri komanso ma amino acid, omwe ndi ofunikira kuti magwiridwe antchito onse a ziwalo.

Chiwindi cha nkhuku chimakhala ndi cholesterol 40 mg yambiri pa 100 g ya mankhwala, ndi kuchuluka kwa zinthu zomwe zili m'mimba za nkhuku? Pali 212 mg wa cholesterol pamatumbo a nkhuku 100, omwe amakhala otsika kwambiri kuposa chiwindi cha nkhuku. Izi zikusonyeza kuti anthu omwe ali ndi hyperlipidemia ayenera kudya nkhuku zoyambira mosamala kwambiri.

Turkey idaganiziridwa kuti ndi chakudya cham'mbuyomu, chifukwa chake akatswiri azakudya amalimbikitsa kuti izi zidye ana, okalamba, azimayi omwe akuyembekezera mwana. Nyama ya mbalameyi ilibe mafuta. 100 g ya Turkey ikuyimira 39 mg ya cholesterol. Ngakhale izi zili choncho, dziko la Turkey ndi chinthu chopukusa thupi komanso chopatsa thanzi. Kuti muchepetse chakudya chamafuta, mbalame yake iyenera kudyedwa, popeza kale idachotsa khungu. Chifukwa chake zomwe zili mu cholesterol momwemo zidzakhala zochepa.

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:

1. 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.
2. Kugwiritsa ntchito kwambiri ng'ombe kungapangitse kuchepa kwa chitetezo chokwanira.
3. 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).
4. Mafuta a ng'ombe ndi offal ali ndi mafuta ambiri (Refractory) mafuta ndi cholesterol. Ndi zakudya zopanda chilolezo zomwe zimakhala ndi cholesterol yayikulu.

Odwala omwe ali ndi atherosclerosis amalangizidwa kuti azidya nyama yophika / yowonda yotsamira kapena kuphika nyama yofinya. Kuphika monga kuphika kumachotsedwa.

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.

Odwala omwe ali ndi atherosulinosis samalimbikitsidwa kudya nkhumba kangapo pa sabata. Ngati chakudya champhamvu cha hypocholesterol chikufunika, mankhwalawo amachotsedwa kwathunthu kuzakudya.

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.

Mwanawankhosa amadziwika chifukwa cha cholesterol yake yokwanira (97 mg) ndi mafuta achilengedwe (9 g).

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.

Mtengo wamagetsi (pa 100 g):

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

Malinga ndi kuchuluka kwa zamankhwala, nyama ya akavalo ili ndi 68 mg ya cholesterol ndi 1.9 g yamafuta azili.

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.

100 g ya malonda ili ndi 123 mg ya cholesterol, yomwe nthawi zambiri imakhala yotsutsa-atherogenic, magawo "abwino", ndi 1.1 g yamafuta ambiri.

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.

Tcherani khutu! Ma choleum "oyipa" apamwamba amapezeka pakhungu la nkhuku. Chifukwa chake, tikulimbikitsidwa kuti muzichotsa musanakonze zakudya.

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:

Chifukwa chake, bere la nkhuku lidakhala nyama yokhala ndi cholesterol yotsika kwambiri.

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.

Bakha ndi tsekwe

Zinthu zopangidwa ndi nyama zopangidwa kuchokera ku abakha komanso atsekwe zimakoma kwambiri. Komabe, musanayambe kusangalala ndi gastronomic, muyenera kukumbukira kuti nyama za mbalamezi zimakhala ndi mafuta ambiri. Ngakhale mutachotsa khungu ndikudula mafuta onse oonekera, mankhwalawo sangatheretu. Nyama ya bakha ndi tsekwe imakhala ndi mafuta "amkati", omwe amapezeka pakati pa minofu.

Zokhudza mafuta a cholesterol, ndiye pafupifupi 90 mg wa mankhwala pa 100 g ya zonse. Pa 100 g ya bakha nyama imakhala ndi pafupifupi 85 mg ya cholesterol. Kutengera izi, ndikwabwino kuti anthu omwe ali ndi vuto la mafuta osafunikira apewe kudya zakudya zamtundu wa mbalamezi.

Cholesterol munyama: gome lofananiza

Lakhala kale mafashoni masiku ano kukana nyama chifukwa ili ndi cholesterol. Inde nyama yopanda cholesterol -Chinthu ichi ndi nthano zingapo. Anthu ena ali ndi chidwi ndi funso loti: "Kodi pali mafuta ena a nkhumba kapena ng'ombe, omwe ndibwino kudya?" Mutha kusankha mitundu yamafuta amtundu wa nyama omwe ali ndi zakudya. Kuti muchite izi, muyenera kudziwa bwino tebulo lomwe likuwonetsa zomwe zili mu cholesterol muzinthu zanyama.

Kodi ndiyenera kusiya nyama yokhala ndi mafuta ambiri

Mu matenda a metabolism yamafuta, limodzi ndi kuwonjezeka kwa kuchuluka kwa seramu cholesterol, madokotala amalangiza kuti asinthe zakudya ndikuchotsa zakudya zokhala ndi cholesterol kuchokera pamenepo. Odwala ambiri amakhulupirira kuti kukana nyama, vuto lokhala ndi cholesterol yambiri limatha kuthetsedwa mwachangu. Kodi zili choncho?

Zakudya zamafuta zimayambitsa mafuta, mapuloteni, michere ina, michere, ndi mavitamini. Kulephera chifukwa cha izi kungayambitse kuphwanya kwa thupi komwe kumachitika mosalekeza mthupi. Nthawi zambiri odwala amafunsa madokotala mafunso: "Ndi nyama iti yomwe ingadye ndi cholesterol yayikulu?"

Kuti muchepetse mafuta a m'magazi a plasma, ndikofunikira kudya nyama zamtunduwu zomwe zimakhala ndi mafuta ochulukirapo (cholembera, kalulu, bere la nkhuku, mwanawankhosa, piglet tendloin, ndi nyama ya nutria). Tiyenera kukumbukira kuti cholesterol yomwe ili munyama zimatengera mitundu yake ndi njira yokonzekera.

Chifukwa Chomwe Amasamba Amakhala ndi Cholesterol Akulu?

Zamasamba ndi anthu omwe asiya kotheratu kugwiritsa ntchito nyama. Munthu aliyense yemwe walowa m'mgulu la azinyama ali ndi zifukwa zake. Zakudya zamasamba ndizokhazikitsidwa makamaka chomera, motero cholesterol yakunja siyibwera nayo. Koma zimachitikanso kuti anthu omwe amatsatira zamasamba amadwala hypercholesterolemia.

Mwa anthu otere, kuwonjezeka kwa plasma ya cholesterol kumachitika motsutsana ndi kuyambika kwa kuphwanya kupanga kwawo kwa chibadwa. Nthawi zambiri, chiwindi chimapanga kuchuluka kwa cholesterol yofunikira mthupi, yomwe imagwiritsidwa ntchito pochita metabolic. Ndi matenda a minyewa ya chiwindi kapena matenda amtundu, kumasulidwa kwa zinthu izi kumayamba, chifukwa cha kuchuluka kwake kwa seramu.

Nyama ndimtundu wa nyama zomwe zimachokera ku cholesterol yofanana kapena zochuluka za zinthu zina zofunika mthupi. Ndi hypercholesterolemia, simukuyenera kuyikatula kwathunthu kuzakudya. Mukungofunika kusankha mitundu yomwe ili yoyenera kudya pano.