Kodi mapuloteni amatha ndi cholesterol yayikulu?

Ndine watsopano kumanga thupi (idayamba miyezi 4 yapitayo, kuphunzitsa kanayi pa sabata).

Chifukwa cha momwe ndimakhalira (kusankha), chakudya changa chimangokhala ndi nyama zoyera komanso nyama yofiira kwambiri.

Zakudya za mazira anga ndizochepa chifukwa cha cholesterol yambiri (ndimatenga kuchuluka kwa ma statin kuti ndithandizire kuwongolera vutoli).

Kuganiza kuti thupi langa lingafunikire mapuloteni ambiri kuti minofu ikule, kuchira komanso kuchira pambuyo pophunzitsidwa (ndimamva kukwiya kwambiri komanso kutopa pambuyo pa gawo lililonse), ndimaganiza kuti ndidzagwiritsa ntchito protein yanga ngati supplement muzakudya zanga kuti mupatse thupi lanu mapuloteni owonjezera.

Komabe, wophunzitsa wanga amandiuza kuti kugwiritsa ntchito mapuloteni a Whey kumasokoneza mafuta anga komanso kuti ndiyenera kugwiritsa ntchito maamino acid m'malo mwake.

Nayi mafunso anga:

1.) Kodi kugwiritsa ntchito mapuloteni othandizira magazi kungakhudze magazi a cholesterol? Kodi izi ndi zowona?

2. Kodi kugwiritsa ntchito kwa BCAA kuthandizira pakukula ndi kubwezeretsa kwa minofu minofu, ayi kukhala ndi vuto lililonse pa cholesterol yamagazi?

3.) Ndingatenge BCAAs nthawi yayitali bwanji ndipo kodi padzakhala zovuta zina pakapita nthawi ndikuzitenga?

Popeza ndimakonda kuphunzitsa pambuyo pake tsiku lonse lathunthu, ndimayamba kuchita masewera olimbitsa thupi nditatopa,

4.) Kodi kugwiritsa ntchito creatine kungathandize ndi mphamvu zamagetsi? Mwachitsanzo, kukuthandizani kuti muyambe kuphunzitsa masewera olimbitsa thupi ndikukweza pang'ono (ndipo, motero, kuthana ndi kutopa kuyambira tsiku lantchito)?

Choyamba, ma BCAAs ndi nthambi za amino acid, ndipo ma amino acid ndi omwe amapangira mapuloteni. Thupi lanu limatha kupeza ma amino acid kuchokera kumagwero a mapuloteni chifukwa cha catabolism. Idyani zakudya zabwino zomanga thupi, mudye zamitundu yambiri, ndikuwonjezera zofunikira. Kulipira premium pazinthu zovuta zosafunikira (mwachitsanzo, Whey kudzipatula m'malo momangoyang'ana pang'ono) sikumveka.

1.) Kodi kugwiritsa ntchito mapuloteni othandizira magazi kungakhudze magazi a cholesterol? Kodi izi ndi zowona?

Kufufuza "Whey protein cholesterol" nthawi yomweyo kunayambitsa kafukufuku yemwe adawonetsa chosiyana ndi ichi: http://www.ncbi.nlm.nih.gov/pubmed/20377924. Pankhaniyi, kuwonjezeredwa kwa protein ya Whey kudapangitsa kutsika kwakukulu kwa cholesterol ndi LDL cholesterol ("yoyipa") poyerekeza ndi magulu olamulira omwe sanatenge zowonjezera ndi casein.

Kafukufuku m'modzi samatsimikizika pankhani zamavuto azakudya zovuta, koma osachepera ayenera kukhala ndi nkhawa za BS pamene wophunzitsa anganene kuti Whey imakhala ndi vuto pamagazi lipids.

2. Kodi kugwiritsa ntchito kwa BCAA kuthandizira pakukula ndi kubwezeretsa kwa minofu ya minofu popanda kuwononga cholesterol yamagazi?

Zambiri zomwe ndidazipeza zikuwoneka kuti zikuwerenga zotsatira za kuwonjezeredwa kwa BCAA pamagulu ena a matenda, komwe kuwonjezereka kwa lipids yamagazi kungafunikire kwenikweni. Sindikupeza zomwe zikuwonetsa kuti kuwonjezerapo kwa BCAA kumawonongera kuchuluka kwa cholesterol mwa anthu athanzi.

Ndikupeza zonena kuti zichepetse mafuta a seramu cholesterol potenga taurine, arginine ndi carnitine, koma palibe amodzi mwaiwo ndi a BCAAs (ndipo taurine sikuti ali amino acid m'malingaliro azakudya). Ndingayesebe kutsutsa izi.

3.) Ndingatenge BCAAs nthawi yayitali bwanji ndipo kodi padzakhala zovuta zina pakapita nthawi ndikuzitenga?

Amino acid ndi mapuloteni othandizira safuna njinga kapena kupatulira. Amangopereka michere yowonjezera yomwe mukadapezako mu zakudya zofanana. Ndizo zonse. Palibe chifukwa chokhulupirira kuti pali zovuta zilizonse zazitali ndi kudya kwawo, ngati satenga chakudya chathanzi. Zotsatira kuti zakudya zama protein ambiri ndizovulaza impso ndi bedi lathunthu pokhazikitsidwa ndi mapuloteni omwe amaperekedwa kwa anthu omwe ali kale ulipo kukanika kwa aimpso.

4.) Kodi kugwiritsa ntchito creatine kungathandize ndi mphamvu zamagetsi? Mwachitsanzo, kukuthandizani kuti muyambe kuphunzitsa masewera olimbitsa thupi ndikukweza pang'ono (ndipo, motero, kuthana ndi kutopa kuyambira tsiku lantchito)?

Mwina pang'ono. Creatine amathandiza posinthanitsa ndi ATP (adenosine triphosphate) kuchokera ku ADP (adenosine diphosphate). Izi zitha kuthandiza pakuchira pakati pa ma seti, mwina pali mphamvu zina zowonjezera zomwe zimapezeka musanatope minofu. Sindikuganiza kuti zingasinthe kwambiri mphamvu zanu zonse.

Ngati china chake chithandiza, mukakhala kuti mulibe mphamvu mukamaphunzitsidwa, chizikhala mafuta. Amapereka glucose ofunikira ndi minofu kuti apange mphamvu. Mapuloteni ndi ofunikira kuti amange minofu komanso amathanso kupereka mphamvu, koma zikafika mphamvu zamagetsi panthawi yochita masewera olimbitsa thupi, muwona kuti kuchuluka kwa glucose kumakhudza kwambiri, ndipo zopatsa mphamvu zam'magazi ndi zinthu zosavuta kwambiri komanso zachindunji kwambiri.

Ndikusiyani ndi zolemba zina. Ubale pakati pa cholesterol yazakudya ndi mafuta a cholesterol wapitilizidwa. Zakudya zamankhwala cholesterol zakhala zikuwoneka ngati chinthu chachikulu chotsimikizira kuchuluka kwa magazi, koma mawonekedwe awa akuwunikiridwa (ndipo nthawi zina amakana kwathunthu). Chifukwa chake ndizotheka kuti kukana mazira sikungakuthandizeni kwenikweni.

Pakhala zolimbikitsidwa zambiri pa cholesterol, zodabwitsa zatsopano nthawi ndi nthawi. Cholesterol inali yoyipa. Kenako zidapezeka kuti pali HDL ndi LDL, chomaliza chofuna kuchepetsa, ndipo zakale ziyenera kukhala zapamwamba kwa anthu ena. Pakadali pano, lingaliro loti mafuta azakudya ndi vuto lalikulu layamba kuyang'aniridwa. Kenako zinanenedwa kuti mafuta odzadza anali vuto, pomwe mafuta osakwaniritsidwa anali athanzi kwenikweni. Choyambitsa vuto la kunenepa kwambiri chasinthira kuma chakudya. Koma mafuta ochepa okha oyeretsa. Kenako zidapezeka kuti nyama yofiira imayambitsa khansa yamatumbo. Ayenera kukhala mafuta okwera. O dikirani, ayi, mafuta akhuta silivuto kwenikweni, tikuganiza kuti liyenera kukhala carnitine pompano.

Ndipo pamakhala kutsutsana kwama statins kuti ngati amafunika konse ngati phindu lawo limaposa zoopsa komanso ngati mantha a cholesterol si vuto ngakhale pang'ono.

Mukuwona komwe ndikuyendetsa? Chidutswa chilichonse chimatulutsa zidutswa 5 kuchokera pachimake. Madokotala sangathe kuyembekezeredwa kuti adziwe kafukufuku waposachedwa kwambiri pankhani yazakudya, ndipo ngakhale atakhala, atha kugwiranso ntchito pakadali pano podziwa. Izi ndizomwe madotolo adachita zaka 20 zapitazo, pomwe adakuwuzani kuti mudye mafuta ochepa, komanso zaka mazana angapo zapitazo, pomwe Mercury anali mankhwala amatsenga matenda onse. Chifukwa chake, ndikuganiza izi, mukuyembekeza kuti wophunzitsayo adziwa bwanji? Ndi ulemu wonse chifukwa cha makochi ena abwino, ambiri a PTs samadziwa zoyipa.

Zomwe ndinganene ndikupeza zambiri momwe ndingathere kuchokera kuzidziwitso zokhudzana ndi chilichonse (sayansi ndi sayansi yeniyeni), ndikupeza zomwe zimakuthandizani. Mwachidule, zowonjezera zama protein zimatha kuchita zochepa pamulingo wanu wa cholesterol, cholengedwa ndichabwino, koma osati chowonjezera chowonjezera (kwenikweni, ndichoperewera), ndipo zakudya zina zimakuthandizani ndi mphamvu iyi yolimbitsa thupi. Musachite mantha ngati kuchuluka kwa mafuta ochulukirapo kumabweretsa phindu lochulukirapo, uku ndi kuchedwa kwa madzi kuchokera ku glucose / glycogen.

Masamba a Cholesterol

Thupi lanu limapanga mitundu iwiri ya cholesterol, LDL ndi HDL. Mlingo wochepetsetsa wa lipoprotein ndi cholesterol yoyipa yomwe imawonjezera mwayi wokhala ndi matenda a mtima, kugunda kwa mtima, komanso sitiroko. HDL, kapena lipoprotein yapamwamba kwambiri, ndiyabwino kwa inu. Zimatsuka zodetsa - kuphatikiza LDL yoyipa - kuchokera m'magazi anu. Thupi lanu limapanga cholesterol ya LDL mukamamwa mafuta ambiri, ndi cholesterol ya HDL poyankha mafuta osakwaniritsidwa muzakudya zanu.

Mapuloteni Akugwedezeka

Kugwedeza kwamapuloteni kumakupatsirani zakudya zabwino zowonjezera, zomwe zimakupatsani mwayi kuti mumwe mapuloteni ambiri osakanizidwa ndi mkaka kapena madzi. Chodzikongoletsera chilichonse chogulitsa kapena mapuloteni chimakhala ndi njira yakeyake, koma ambiri amagwiritsa ntchito protein ngati soya.

Zambiri zathanzi

Ndizofunikira kwambiri pakapukusidwa kwa mapuloteni omwe ali ndi mphamvu kwambiri pakugwedezeka, ndipo mafuta omwe amapezeka mumenthowu ali ndi mphamvu kwambiri pa cholesterol yanu. Malinga ndi USDA, mapuloteni a soya ali ndi pafupifupi 0.1 g yamafuta ambiri ndi 0,7 g yamafuta osakwaniritsidwa pa 30 peresenti iliyonse ikumatulutsa. Kuphatikiza kofananako kwa mapuloteni a Whey kumakhala ndi 2 g yamafuta oweruka ndipo mulibe mafuta osakwaniritsidwa.

Cholesterol ndi zakudya

Madzi a protein ya soya ali ndi mafuta osakwaniritsidwa kuposa mafuta osapangika, ndipo sizingatheke kuti azikulitsa cholesterol yanu yoyipa ya LDL. Puloteni yama Whey, Mosiyana ndi izi, imakhala ndi mafuta ochulukirapo ndipo amatha kuwonjezera cholesterol. Monga zakudya zina zambiri, yang'anirani mosamala zophatikizira zina komanso zopatsa thanzi kuti mugwedezeke mapuloteni ngati mukuwona cholesterol.

Kodi pali cholesterol m'mazira?

Kwa zaka zambiri osavutika ndi CHOLESTEROL?

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

Udindo womwe mazira amadya m'zakudya zathu ndizovuta kwambiri. Kuyambira ndili mwana, tonse ndife ogula malonda. Mazira owiritsa, mazira ophimbidwa, ma omeleti ndi mbale wamba khitchini iliyonse. Ndipo ngati mukukumbukira kuchuluka kwa mbale zomwe zimaphatikizapo mazira, zimapezeka kuti popanda mazira, theka la maphikidwe limatha kukhala lopanda ntchito. Nthawi yomweyo, mazira amadziwika kuti ndi chakudya komanso chothandiza kwambiri. Koma posachedwa, malingaliro akuti mazira ndi chinthu choyipa, makamaka kwa anthu omwe ali ndi mavuto ndi mtima wam'mimba, akhala akusuntha kwambiri komanso mwachangu. Tiyeni tiyesere kuzilingalira, ndikuyamba kupeza kuti dzira ndi chiyani, kapangidwe kake ndi ngati lili ndi mafuta m'thupi.

Kuphatikizidwa kwa Mazira Aankhuku

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

Mwakutero, mazira amtundu uliwonse amatha kudyedwa. M'mayiko ambiri, ndichizolowezi kudya mazira achinyama komanso mazira osokoneza bongo. Koma tikambirana zodziwika bwino komanso zachizolowezi kwa ife - nkhuku ndi zinziri. Posachedwa, pali malingaliro osagwirizana pankhani ya mazira a zinziri. Wina akuti mazira a zinziri ali ndi katundu wofunikira, ndipo wina amakhulupirira kuti mazira onse ndi ofanana.

Dzira limakhala ndi mapuloteni ndi yolk, pomwe yolk imakhala yoposa 30% ya unyinji wa dzira. Chotsalira ndi mapuloteni ndi chipolopolo.

White dzira lili:

Madzi - 85%
Mapuloteni - pafupifupi 12,7%, mwa iwo ovalbumin, conalbumin (ali ndi katundu wotsutsa-kutupa), lysozyme (ali ndi antibacterial katundu), ovomucoin, ovomucin, mitundu iwiri ya ovoglobulins.
Mafuta - pafupifupi 0,3%
Mafuta - 0,7%, makamaka shuga,
Mavitamini B,
Ma Enzymes: proteinase, diastase, dipeptidase, etc.

Monga mukuwonera, mafuta omwe amapezeka m'mapuloteni samveka, motero titha kunena kuti mafuta a cholesterol omwe amapezeka m'mazira sindiwo mapuloteni. Palibe cholesterol m'mapuloteni. Zomwe amapangira dzira yolk ali motere:

Mapuloteni - pafupifupi 3%,
Mafuta - pafupifupi 5%, omwe amaimiridwa ndi mitundu yotsatirayi yamafuta acids:
Mafuta ochulukitsa a monounsaturated, awa akuphatikizapo omega-9. Mafuta acids ophatikizidwa pansi pa nthawi ya omega-9 enieniwo samakhudzana ndi cholesterol m'thupi, koma, chifukwa cha kukana kwawo kwamankhwala, kukhazikika kwa kayendedwe ka mankhwala m'thupi, kupewa kutayika kwa cholesterol pamakoma amitsempha yamagazi, potero kupewa kutetezedwa kwa atherosulinosis ndi thrombosis. Ndikusowa kwa omega-9 m'thupi, munthu amayamba kufooka, kutopa msanga, madontho osagwira chitetezo, ndipo khungu lowuma komanso nembanemba yama mucous imawonedwa. Pali zovuta zamajoyinidwe ndi magazi. Matenda a mtima osayembekezeka amatha.
Mafuta ochulukirapo a polyunsaturated omwe amaimiridwa ndi omega-3 ndi omega-6. Zinthu izi zimapereka cholesterol yofanana m'magazi, kuchepetsa cholesterol "yoyipa", komanso kupewa atherosulinosis ndi mavuto ena a mtima. Amachulukitsa kuchuluka kwa mitsempha yamagazi ndi mitsempha, zimapatsa thupi mayamwidwe amkati, potero ndikulimbitsa minofu yamafupa. Omega-3 ndi omega-6 zimawonjezera kuyendera limodzi, kupewa nyamakazi. Kuperewera kwamafuta a polyunsaturated acids kumasokoneza dongosolo lamanjenje ndipo kumatha kuyambitsa mavuto amanjenje komanso amisala. Oncologists, potengera zomwe zingachitike, amati kusowa kwa omega-3 ndi omega-6 m'thupi kumakulitsa chiopsezo cha khansa.
Mafuta ochulukitsa: asidi, lelesi, umisala, wamphumphu, wamisala, wouma, wamkati. Ma acid monga linoleic ndi linolenic amawerengedwa kuti ndiofunikira. Ndi kuchepa kwawo, njira zoyipa zimayambira m'thupi - makwinya, tsitsi limasweka, misomali yophweka. Ngati simukupitiliza kuperewera kwa ma acid, kusokonezeka kwa kayendedwe ka minofu ndi mafupa, magazi ndi mafuta a metabolism amayamba, ndipo atherosulinosis imayamba.
Zakudya zamafuta - mpaka 0.8%,
Pulogalamuyi ili ndi mavitamini 12: A, D, E, K, etc.,
Zojambula 50: calcium, potaziyamu, phosphorous, magnesium, sodium, zinc, mkuwa, selenium, ndi zina zambiri.

Mazira a Quail ali ndi cholesterol yochulukirapo - mpaka 600 mg pa 100 g ya mankhwala. Chinthu chimodzi chomwe chimakugwetsani pansi: dzira la zinziri limachepera 3-4 kuposa nkhuku, motero chizolowezi cha mafuta tsiku lililonse chimapezeka pafupifupi mazira atatu a zinziri. Nthawi yomweyo, muyenera kumvetsetsa kuti mazira ndi cholesterol ndizolumikizidwa, ndipo anthu omwe ali ndi cholesterol yayikulu m'magazi ayenera kudziwa izi ndikuzindikira mu zakudya zawo.

Ubwino ndi zopweteketsa zake

Mazira adadzipangira okha ngati chofunikira kwambiri komanso chofunikira kwa thupi la munthu. Zopindulitsa zawo sizinakanidwe, ndipo kupezeka kwa cholesterol kokha kumabweretsa funso. Tiyeni tiyese kupima zabwino ndi zowawa kenako tiwone.

The digestibility mazira ndi thupi kwambiri kwambiri - 98%, i.e. Mazira atatha kudya mosakakamiza thupi ndi slag.
Mapuloteni omwe amapezeka m'mazira ndi ofunikira kwambiri kuti thupi lizigwira ntchito bwino.
Kuphatikizidwa kwa mavitamini mazira ndi mwanjira yakeyake. Ndipo ngati mukukumbukira kuti mavitamini onsewa amamwa mosavuta, ndiye kuti mazirawo ndi chakudya chofunikira kwambiri. Chifukwa chake, vitamini D amathandiza thupi kuyamwa calcium. Vitamini A ndi wofunikira pakuwona, imalimbitsa mitsempha ya optic, imathandizira kuyenderera kwa magazi ndikuletsa kupangitsa kwamatumbo. Mavitamini a gulu B, omwe ali ndi mazira ambiri, amafunikira kuti matenda a kagayidwe kachakudya azigwira. Vitamini E ndi antioxidant wachilengedwe wamphamvu kwambiri, amathandizira kukulitsa unyamata wam'maselo athu, ndikofunikira pa thanzi lathupi lonse, komanso kupewa matenda ambiri, kuphatikizapo khansa ndi atherosulinosis.
Tinthu tambiri tokhala m'mazira timagwira ntchito yayikulu m'mafupa ndi minofu yathupi, zimasinthasintha magwiridwe antchito amanjenje komanso mtima. Kuphatikiza apo, zitsulo zomwe zimakhala m'mazira zimalepheretsa kuchepa kwa magazi m'thupi.
Mafuta omwe amapezeka mu dzira, mwachidziwikire, amakhala ndi cholesterol. Koma pamwambapa tapeza kale kuti ndi zinthu zingati zofunika zamafuta zomwe zili ndi mafuta. Mafuta acids amaimiridwa, kuwonjezera pa cholesterol yoyipa, ndi zinthu zofunika mthupi, kuphatikizapo zofunika. Ponena za omega-3 ndi omega-6, zinthu izi nthawi zambiri zimatha kutsitsa cholesterol. Chifukwa chake, mawu oti mazira okhala ndi cholesterol amangoyipa ali ndi mikangano.

Pambuyo potchula mitundu yopindulitsa ya mazira, ziyenera kunenedwa kuti mazira amatha kukhala ovulaza nthawi zina.

Mazira amathanso kuyambitsa matenda osiyanasiyana (kupatula mazira a zinziri).
Mutha kugwira nsomba kuchokera ku mazira, chifukwa chake akatswiri amalimbikitsa kutsuka dzira ndi sopo ndikuphika mazira musanaphike.
Kugwiritsa ntchito dzira kwambiri (mazira oposa 7 pasabata) kumawonjezera mwayi wakufa chifukwa cha matenda amtima. Izi siziyenera kudabwitsa, kudziwa kuchuluka kwa cholesterol m'mazira. Pogwiritsa ntchito mazira mopitirira muyeso, cholesterol iyi imayikidwa pazitseko zamitsempha yamagazi m'magawo amisala ndipo imatha kubweretsa zotsatirapo zosasangalatsa kwambiri. Mazira a nkhuku ndi cholesterol yomwe ilimo ingakhale yovulaza m'malo mwa zabwino.

Kuphatikiza pa mazira a nkhuku, mazira a zinziri ndizofala masiku ano, zomwe zimasiyana mu kulawa, kapangidwe ndi katundu.

Mazira a Quail

Mazira a Quail akhala akudziwika kwa mtundu wa anthu kuyambira nthawi zakale. Zaka zambiri zapitazo, madokotala aku China adazigwiritsa ntchito pazachipatala. Komanso, achi China, malinga ndi olemba mbiri, adakhala woyamba kubzala zinzirizo. Adatamandira zinzirizo m'njira zonse zotheka, makamaka mazira, ndikuwapatsa mphamvu zamatsenga.

Ajapani omwe adalowa kudera la China adakondwera ndi mbalame yaying'onoyo komanso zinthu zofunikira zomwe, malinga ndi aku China, adapezeka mazira a zinziri. Chifukwa chake zinzirizo zidafika ku Japan, komwe zimayesedwabe ngati mbalame yothandiza kwambiri. Ndipo mazira a zinziri ndi chakudya chamtengo wapatali kwambiri, chofunikira kwambiri kwa thupi komanso achikulire omwe akukula. Ku Japan, anachita nawo chidwi posankha zinziri ndipo adapeza zotsatira zazikulu.

Ku Russia, iwo ankakonda kusaka zinziri, koma mazira a zinziri anali kusamalidwa modekha. Kubwezeretsa ndi kuweta zinzirizo ku Russia kunayamba mu theka lachiwiri la zaka 20, atabweretsa ku USSR kuchokera ku Yugoslavia. Tsopano zinziri zimadulidwa mwachangu, popeza ntchitoyi ndi yopindulitsa komanso yovuta kwambiri - zinziri sizimadyetsa pakudyetsa ndikusunga, komanso chitukuko, kuyambira kuyikira dzira mu chofungatira kuti alandire dzira kuchokera pakuyika,

Masiku ano, kuphunzira za kuchuluka kwa mazira a zinziri kukupitirirabe, makamaka ku Japan. Asayansi aku Japan apeza:

Mazira a quail amathandizira kuchotsa radionuclides m'thupi.
Mazira a Quail amathandizira kukula kwa malingaliro a ana. Izi ndi zomwe zidakhazikitsa kukhazikitsidwa kwa pulogalamu ya boma, kutengera kuti mwana aliyense ku Japan azikhala ndi mazira a zinziri m'zakudya zake za tsiku ndi tsiku.
Mazira a Quail ndi apamwamba potengera mavitamini, michere ndi ma amino acid ena kuma mazira a mbalame zina za pafamu.
Mazira a Quail samayambitsa zovuta, ndipo nthawi zina, m'malo mwake, amatha kuwapondereza.
Mazira a Quail kwenikweni samawonongeka, chifukwa amakhala ndi lysozyme - asidi amino uyu amalepheretsa kukula kwa microflora. Komanso, lysozyme imatha kuwononga ma cell mabacteria, osati kokha. Itha kuwononga maselo a khansa, ndikulepheretsa kukula kwa khansa.
Chifukwa cha kapangidwe kake kapadera, mazira a zinziri amayeretsa thupi la munthu ndikuchotsa mafuta m'thupi. Kuchuluka kwa lecithin omwe ali nawo ndi mdani wodziwika komanso wamphamvu wa cholesterol. Mazira a Quail ndi cholesterol ndizolumikizana mosangalatsa.
Kuphatikiza pa zonse zomwe zalembedwapo, mazira zinziri zonse zomwe zili ndi mazira ambiri.

Mutu wazabwino ndi zovutitsa mazira kwa anthu omwe ali ndi cholesterol yayikulu ndichinthu chotsutsana komanso kufufuza. Ndipo ku funso loti mazira ndi cholesterol amalumikizidwa bwanji, maphunziro atsopano amapereka yankho losayembekezeka konse. Chowonadi ndi chakuti cholesterol mu chakudya, ine ndi cholesterol m'magazi ndizinthu ziwiri zosiyana. Pambuyo pakulowetsa, cholesterol yomwe ili m'zakudya imasandulika kukhala "yoyipa" kapena "chabwino", pomwe cholesterol "yoyipa" imayikidwa pazitseko zamitsempha yamagazi mu mapepala, ndipo "chabwino" chimaletsa izi.

Chifukwa chake, cholesterol m'thupi imakhala yothandiza kapena zovulaza, kutengera chilengedwe momwe umalowera m'thupi. Chifukwa chake, ngati cholesterol mumazira ndi yoyipa kapena yopindulitsa zimadalira zomwe timadya mazira awa. Ngati timadya mazira ndi buledi ndi batala kapena mazira okazinga ndi nyama yankhumba kapena nyama, ndiye kuti timapeza cholesterol yoyipa. Ndipo ngati timangodya dzira, ndiye kuti silikukweza mafuta m'thupi. Asayansi aganiza kuti cholesterol mu mazira siivulaza palokha. Koma pali zosiyana. Kwa anthu ena, chifukwa cha mtundu wawo wa kagayidwe, malamulowa sagwira ntchito, ndipo saloledwa kudya mazira oposa 2 pasabata.

Mutha kudya mazira okhala ndi cholesterol yayikulu, koma muyenera kuyang'anira, popeza pali cholesterol ya dzira la nkhuku, koma dzira lilinso ndi zinthu zambiri zomwe zimathandizira kuchepa kwake. Ponena za zinziri, mafuta a cholesterol omwe amapezeka kwambiri kuposa nkhuku, komanso ali ndi katundu wopindulitsa kwambiri. Chifukwa chake, mazira, mwamwayi, pitilizani kukhala chakudya chofunikira komanso chofunikira. Chofunikira ndikugwiritsa ntchito moyenera ndikudziwa muyeso.

Kuchita kwa cholesterol ndi mapuloteni

Mapuloteni amakhudzidwa pafupifupi machitidwe onse m'thupi. Masiku ano, zakudya zama protein zomwe zimakhala mu niche yosiyana, chifukwa osewera ambiri amasinthira kwa iwo. Zakudya zama carb zotsika mtengo zimakuthandizani kuti mukhale ndi thupi labwino, lopanda mafuta, lomanga minofu. Alendo ambiri ochita masewera olimbitsa thupi amaganiza kuti mapuloteni ndiwo maziko, chifukwa amathandizira kuchepetsa kugwiritsa ntchito mphamvu, zomwe ndizofunikira kwambiri pakuchita masewera olimbitsa thupi.

Mawu oti mapuloteni opanda cholesterol amafunikira masewera ndi zolakwika. Monga mukudziwa, thunthu limagwira nawo ntchito yomanga minofu, ndipo maziko a mapuloteni sangapereke chilichonse. Kupanga koyenera dongosolo la zakudya kumathandizira kukulitsa mtundu wa minofu popanda kuvulaza thanzi. Kugwiritsidwa ntchito molakwika kwa zinthu zoterezi ndi zovulaza thanzi ndipo kumakhudza chiwindi ndi impso. Ngati mungagwiritse ntchito molakwika, simungangokhala opanda chithunzi chabwino, komanso mavuto azaumoyo. Kwa masewera, kudya moyenera ndikofunikira. Chakudya chokhala ndi mavitamini ndi michere yofunika ndizomwe zimathandizira kukwaniritsa zotsatira. Ndikofunika kukumbukira kuti mapuloteni ndi ofunikira monga cholesterol.

Munthuyu atangopita kumalo olimbitsa thupi, cholinga chake chinali choti apeze thupi labwino. Wothandizira wamkulu mu izi ndi zakudya zama protein. Pakapita kanthawi, mudzazindikira kuti zotsatira zake sizikuwoneka. Nthawi zambiri, vutoli ndi cholesterol yotsika. Aliyense ayenera kudziwa kuti cholesterol yabwino ndi yofunika kuti minofu ikhale komanso thanzi. Chifukwa chake, othamanga aliyense ayenera kugwiritsa ntchito. Ndikofunikira kuti muchepetse pang'ono zamafuta ndikuzisintha ndi zopatsa thanzi. Kupanda kutero, zolephera zidzachitika m'thupi, ndipo mudzalipira zochuluka kwambiri chifukwa cha chithunzi. Zakudya zoterezi ziyeneranso kukhala ndi mafuta azamasamba, zomwe zimaphatikizapo asidi osakwanira ochepa.

Mapuloteni ofotokoza mbewu angatsitse cholesterol. Chifukwa chake, nthawi zina mapuloteni okhala ndi cholesterol yambiri ndi othandiza. Mwachitsanzo, mapuloteni a soya amalepheretsa atherosclerosis. Ndipo genistein yomwe ilimo ndi antioxidant.

Tiyenera kudziwa kuti chakudya chama protein sichofunikira osati othamanga okha, komanso ndi anthu wamba. Mapuloteni ndiye chomanga thupi.

Kuphatikiza pazowonjezera, zakudya zamapuloteni zimatha kukhala zachilengedwe. Pazakudya ziyenera kukhala ndi zinthu zomwe sizovuta kuzinyamula zokha. Ndipo mapuloteni, ngati munthu alibe lingaliro lazakudya zam'mitambo, ndizovuta kwambiri kusankha. Zachilengedwe zomanga thupi:

Kuphatikiza pa gululi la malonda akuphatikizapo tirigu ndi rye.

Zakudya Zamapuloteni ndi Protein

Chojambulira chomwe chili ndi mapuloteni ndi soya.

Zakudya zopangidwa bwino ndizomwe zimapangira thupi labwino komanso labwino.

Ngati munthu akufunika mapuloteni ena owonjezera, amakhudzanso zowonjezera. Kuti musankhe njira yabwino muyenera kufunsa katswiri. Pali mitundu ingapo ya zowonjezera zotere.

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

Poyamba pali Whey protein. Amapangidwa kuchokera ku Whey. Mulibe mankhwala. Puloteni iyi imakhala ndi chilengedwe chofunikira kwambiri ndipo imayamwa mwachangu ndi thupi. Ndikwabwino kuzigwiritsa ntchito mutatha kulimbitsa thupi. Ubwino wake umaphatikizapo mtengo wochepa.

Mapuloteni a mazira, mosiyana ndi akale, ndi okwera mtengo kwambiri. Ngakhale izi, ili ndi zisonyezo zazikulu zakuchuluka kwachilengedwe, ndipo nthawi yoyamwa ndi maola 4-6.

Mapuloteni a Casein samva kukoma kwambiri, ndipo kuwonjezera apo, samasakanikirana bwino m'madzi. Amamezedwa pang'onopang'ono, mapuloteni awa ndi abwino kuti agwiritse ntchito usiku.

Mapuloteni a soya ndiwotchuka kwambiri, osachita pachabe kuyambira kale, soya imadziwika kuti ndiye puloteni wamkulu. Imamugaya moyenera. Kwa ambiri, mtundu uwu wa mapuloteni ungayambitse kutulutsa. Mphamvu zake zina ndikuchepetsa cholesterol.

Mapuloteni ovuta amakhala ndi mitundu ya kulemera. Zabwino zonse zimaphatikizidwa m'mawu amodzi, motero mtundu uwu ndiwothandiza kwambiri.

Ngati mulibe nthawi, kapena mukufuna kugwedeza, mutha kugwiritsa ntchito mapuloteni. Imakhala ndi mapuloteni a tsiku ndi tsiku.

Zonsezi ndizopangidwa kuchokera ku zinthu zachilengedwe, popanda zowonjezera zamankhwala. Kuti mukwaniritse izi, muyenera kuphatikiza zowonjezera ndi masewera olimbitsa thupi komanso kudya mokwanira. Pazakudya zamasewera, wopeza amagwiritsidwa ntchito kwambiri. Ichi ndi chowonjezera chomwe chili ndi mapuloteni ndi chakudya.

Malinga ndi akatswiri, iye ndi "wokonza" zakudya, koma kugwiritsidwa ntchito kwake ndikovuta. Chowonadi ndi chakuti mumapezeka michere yambiri momwe mungafunikire kuti muchulukitse minofu yambiri. Ndikosatheka kumwa zinthu zambiri ndi chakudya.

Ndi cholesterol yowonjezereka ndi kulemera kwambiri, mapuloteni a nyama adzayenera kusiyidwa, ndikuwasintha ndi mapuloteni azomera. Koma palibe chifukwa chosinthira zakudya zanu.

Choyamba, muyenera kuphunzira mosamala mawonekedwe a masewera azakudya.

Katundu wa Cholesterol

Kuchepetsa cholesterol yamagazi, tikulimbikitsidwa kuchotsa zakudya zina muzakudya.

Choyamba, muyenera kutsatira menyu wapadera ndi kupatula mowa, kusuta m'moyo.

Mafuta azinyama ochulukirapo amatha kukulitsa kuchuluka kwa zinthu, motero ayenera kukhala ochepa.

Akatswiri amalimbikitsa kusintha zakudya zina:

Mafuta onenepa sayenera kupatulidwa kwathunthu. Muyenera kuyang'ana pa nyama yopendekera. Itha kukhala ng'ombe, nkhuku, kalulu, nkhuku. Osamadya masamba a nyama.
Idyani nsomba pafupipafupi. Sturgeon, nsomba, nsomba zoyera, ndi Emm zimakhala ndi ma polyunsaturated acids ofunikira m'thupi. Nsomba zotere ziyenera kudyedwa katatu pa sabata.
Zopangira mkaka ziyenera kudyedwa zochepa m'mafuta.
Kuwonjezeka kwa kudya zipatso. Mlingo woyenera ndi ma servings awiri patsiku. Zipatso zothandiza osati mwatsopano, komanso mawonekedwe a zipatso zouma.
Zipatso ndizabwino kwambiri pamenyu. Cranberries amayenera chisamaliro chapadera. Sizingochotsa mafuta owonjezera, komanso kuchepetsa shuga komanso zimathandizanso kupewa mavuto a mtima. Ziphuphu zimathandiziranso kuchotsa matenda.
Ndikofunika kuti muzidya zamasamba popanda zowonjezera komanso mumtundu waiwisi. Ndikulimbikitsidwa kuti muzidya kangapo pa sabata. Mutha kuwonjezera ma avocado ndi artichoke ku saladi zamasamba.
Mtedza, nyemba ndi mbewu zonse. Kupanga cholesterol kukhala yabwinobwino, muyenera kudya oatmeal m'mawa uliwonse. Nyemba zowiritsa ndizothandizanso.

Muyeneranso kusamala ndi zolembera zamalonda panthawi yogula. Ndikofunikira kuti asakhale ndi cholesterol. Kuphika kuyenera kuchitika ndi mafuta ochepa. Ngati izi ndizotheka, ndiye kuti muyenera kusiya zonsezo mukaphika. Kuti musunge zakudya zopatsa thanzi, muyenera kuphatikiza zinthu: nyama ndi masamba, ndi nyemba ndi nyemba.

Chachikulu ndikuti zakudya ndizoyenera, ndiye kuti cholesterol imakhala wothandizira. Makamaka kwa othamanga, ndikofunikira kuti minofu ikule bwino. Pamodzi ndi mapuloteni, muyenera kuphatikiza zinthu zachilengedwe, zomwe ndi zinthu zomanga thupi. Moyo wokangalika sungaphatikizidwe ndi kuchuluka kwa chinthu ichi. Chifukwa chake, osati mitsempha yokha yamwazi, komanso ziwalo zonse zimakhala zolimba.

Ndibwino kuti mutenge mapuloteniwa muuzeni katswiri muvidiyoyi.

Mapuloteni ndi cholesterol ndizolumikizidwa, koma motani?

M'pofunika kutchera khutu kuti cholesterol kulibe mapuloteni amachokera ku mbewu, motere, imapezeka mu malonda omwe ali ndi mafuta ambiri azinyama. Zakuti cholesterol imatha kupangitsa kuti mafuta a cholesterol apangidwe m'makoma amitsempha yamagazi amadziwika kwa aliyense, kupatuka koteroko ndikowopsa ndipo kungayambitse matenda amtima, kumayambitsa stroke kapena kugunda kwa mtima.

Osathamanga ndikuganiza kuti mutha kungodya mapuloteni achomera. Pakupita kwa maphunziro kwa nthawi yayitali, kuphatikiza kulingalira kwa kapangidwe ka "nyama", asayansi otsogolera adazindikira kuti ili ndi kachigawo kakang'ono ka cholesterol, komwe sikungakhudze momwe chitukuko cha atherosulinosis chilili mthupi lathanzi. Iwo omwe akufuna kupeza minofu yochulukirapo ayenera kuganizira momwe amagulitsira nyama, chifukwa njira yopatula cholesterol ndiyovuta. Munjira yanthawi zonse machitidwe a m'thupi la munthu, azitha kulemera chifukwa chake, mphamvu ya cholesterol yotulutsa chiwindi. Ngati pali vuto mu machitidwe a kayendetsedwe kake, kagwiritsidwe ntchito ka zinthu zaudzu sikubala zipatso. Mapuloteni ndi cholesterol amagwirizana kwambiri, lipoprotein amathandizira kuti mapuloteni akhale odziwika bwino.

Kodi mapuloteni ndi chiyani?

Zakudya zomanga thupi zikuyamba kutchuka pakati pa othamanga. Mapuloteni ndi chakudya chofunikira kwambiri cholimbitsa thupi. Machitidwe ake ndiathandizira njira za minofu yochuluka.

Yang'anani! Mapuloteni samafunika osati kokha kwa anthu omwe amatenga nawo mbali pamasewera. Zikuyimira maziko a chakudya chopatsa thanzi.

Zotsatira zabwino zimawonedwa chifukwa chopatula zakudya zamagulu owonjezera m'zakudya. Leucorrhoea imathandizira kumanga minofu ndikuthandizira pakupanga mitundu yayikulu.

Zowonadi! Akatswiri ena amati pomwa mapuloteni, munthu amayamba kudwala khansa. Lingaliro loterolo lilibe lingaliro la sayansi lotsimikiziridwa ndi ziyeso zamankhwala.

Zakudya zamapuloteni ndizofunikira kwa othamanga chifukwa ndi chakudya chama protein chomwe chimathandizanso kupatsanso mphamvu zofunika komanso kupewa kutopa. Komabe, tiyenera kukumbukira kuti kudya mapuloteni ochulukirapo kumakhudza impso ndi chiwindi, motero, kugwiritsa ntchito zinthu zotere kuyenera kukhala kosasinthika. Ndikofunikira kukhalabe ndi thanzi labwino, zakudya za mono zimatha kutsogola kukula kwa matenda akuluakulu.

Ubwino ndi kuvulaza kwa cholesterol

Thupi limasinthasintha mosiyanasiyana ndipo limagwira nawo machitidwe a metabolic mthupi. Pazaka 10 zapitazi, cholesterol idadziwika kuti ndi chinthu choyipa, koma kuvulaza kwake mwanjira inayake ndi nthano chabe. Ma lipoprotein otsika ochepa kwambiri omwe munthu amalandila pamodzi ndi chakudya ndiomwe amawonongeka kwambiri pakudya kwa zakudya zomwe zimachokera ku nyama. Pafupifupi 80% ya lipoproteins amapangidwa mwachindunji ndi thupi la munthu. Njirayi imapereka chiwindi.

Mapuloteni ndi cholesterol ndizogwirizana kwambiri, kuyamwa kwa mapuloteni sikungatheke popanda kuchuluka kofunikira kwa lipoproteins. Zimavomerezedwa komanso kudziwika ponseponse kuti ndi cholesterol yochulukirapo, atherosulinosis imayamba, yomwe imakwiyitsa chiwonetsero cha mikhalidwe yowopsa - kugunda kwa mtima, sitiroko. Komabe, chigamulo choterocho chimatha kukhala ndi kutanthauzira kosiyana, chifukwa mu 50% ya odwala omwe ali ndi stroproteins ali mkati mwa zikhalidwe zovomerezeka.

Zomwe zimayambitsa atherosclerosis ndizogawo zovulaza za cholesterol. Kutupa kosafunikira kumachitika chifukwa cha kuvulala kwa ziwiya zosiyanasiyana. Thupi laumunthu lili ndi kuthekera kwodzikonzanso ndipo likuyesetsa kubwezeretsa kukhulupirika kwa chotengera "kukonza" kuwonongeka ndi cholesterol plaque.

Ngati thupi la munthu lili ndi cholesterol yokhazikika, ndiye kuti chinthu ichi chimatsimikizira njira zambiri:

amatenga nawo mbali popanga mahomoni,
imapereka kukonzanso kwa maselo,
Amasintha njira ya metabolic.

Pankhaniyi, kuvulala sikuyenera kuyembekezeredwa kuchokera pachinthucho. Ngati chinthu chambiri chikalowa m'thupi ndi chakudya, machitidwe sangathe kugwiritsa ntchito chigawocho pa cholinga chake. Lipoprotein imayikidwa pazitseko zamitsempha yamagazi, zomwe zimatsogolera pakukula kwa atherosulinosis. Poterepa, tikulimbikitsidwa kuti tichepetse kumwa kwa zovulaza mwa kudya zinthu zam'mera.

Kodi amalumikizana bwanji?

Kwa munthu amene wasankha kusintha mawonekedwe ake, ndipo wasankha pa chisankho chogwiritsa ntchito zolimbitsa thupi pazinthu izi, mapuloteni amakhala "kupeza". Zinthu zimaloleza kangapo kuti zithandizire kukonza minofu kupeza ndikukulolani kuti mukhale ndi mphamvu komanso nyonga. Ngati njira zonse zikuchitika mthupi moyenera, kuchuluka kwa mavitamini sikungatenge nthawi yayitali, koma ngati pakhale kuchepa kwa cholesterol mthupi, sipangakhale kanthu. Kuchita zolimbitsa thupi pafupipafupi komanso kugwiritsa ntchito zakudya zamagulu anu pamafuta a masamba sizigwira ntchito.

Simuyenera kuthamangira mu dziwe ndi kuyesa kubwezeretsanso chakudya posintha zakudya kuti zizigwirizana ndi mafuta azinyama. Kusintha kotereku kumatha kuyambitsa mavuto akulu azaumoyo. Ndikofunika kukumbukira chakudya chopatsa thanzi, ngakhale kuti mumagwiritsa ntchito mapuloteni ena monga mapuloteni.

Ndikovuta kwambiri kusankha chinthu kuchokera muzakumwa, zomwe zingopindulitsa zokha. Mphunzitsi wazakudya zopatsa thanzi komanso wathanzi azithandizira kusankha zoyenera. mukuyeneranso kufunafuna thandizo pokonzekera zakudya za tsiku ndi tsiku. Kunyalanyaza malamulowa kungapangitse kuyesa konse komwe kungakhale kopanda pake, kukhazikitsidwa kwa minofu ndi kulenga kumasuka kudzatha.

Mapuloteni, mafuta ndi chakudya chamafuta - zinthu zonsezi kuphatikiza ndi mavitamini ziyenera kukhala maziko a chakudya cha munthu. Chakudya choyenera chokha, kuphatikiza kuyeserera kwakuthupi, ndicho njira yotsimikizika yofika munthu wokongola komanso kukumana ndi thanzi.