Kodi mungadye mkate wanji ndi cholesterol?

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

Cholesterol amatanthauza ma alcohols amafuta ndipo mwa mawonekedwe ake oyera ndi chinthu chamchere chokhala ndi mitundu yoyera, chosanunkhira bwino komanso chosangalatsa, chomwe sichisungunuka m'madzi. Zambiri zimapangidwa m'thupi (pafupifupi 80%), zina zonse (20%) zimachokera ku chakudya.

Mafuta ngati awa ndi gawo limodzi lama cell aanthu; popanda iwo, kugwira ntchito kwa thupi sikungatheke.

Cholesterol imagwira ntchito zotsatirazi:

• amatulutsa mahomoni ogonana (testosterone, progesterone, estrogen) ndi mahomoni a alidiosterone (aldosterone, cortisol),
• imapangitsa kuti nembanemba yama cell ikhale yolimba, imapereka kutanuka ndi kutsimikiza kwa kupindika kwa khoma munthawi zosiyanasiyana,
• Amapanga mafuta acids ndi vitamini D,
• amene amachititsa kuyendetsa bwino mitsempha.

Mawonekedwe ake oyera, sangathe kunyamulidwa ndi magazi, chifukwa samasungunuka m'madzi. Chifukwa chake, cholesterol m'magazi imamangilira lipoproteins, yomwe imatha kukhala yotsika komanso yapamwamba, zomwe zimatengera chiyezo cha mafuta ndi mapuloteni.

Ma lipoproteins otsika kwambiri, kapena LDL, amatchedwa cholesterol yoyipa, ndizowonjezera kwawo m'magazi zomwe zimatsogolera pakupanga mapepala pamakoma amitsempha yamagazi.

Ma lipoproteins apamwamba kwambiri, kapena HDL, amadziwika kuti ndi cholesterol wabwino. Amathandizira kuchotsa cholesterol yoyipa, chifukwa chake kukwera zomwe zili, zimakhala bwino. Ndi milingo yotsika ya HDL, chiopsezo cha matenda a mtima ndi chachikulu.

Zifukwa zakukula

Chifukwa chiyani cholesterol ikukwera? Nthawi zambiri, mafuta ambiri a m'magazi amayamba chifukwa chokhala ndi moyo wosayenera. Zifukwa zazikulu ndi izi:

• Kugwiritsa ntchito molakwika zakudya zamafuta, kusochera kwa zakudya zamasamba ndi zipatso.
• Khalidwe labwino.
• Kupsinjika nthawi zonse.
• Zizolowezi zoipa: mowa, kusuta.
• Kunenepa kwambiri

Kuphatikiza apo, magulu otsatirawa a anthu ali pachiwopsezo:

• kukhala ndi cholowa chamtsogolo
• amuna
• anthu okalamba
• azimayi amakana.

Kodi ndingathe kudya mkate ndi mafuta ambiri?

Malonda amafuta amayenera kusungidwa muzakudya ngakhale pali zovuta za cholesterol. Cholinga cha yankho lawo ndi zakudya zomwe zimachepetsa kudya zomwe zimapangitsa matendawa. Afuna njira ina. Amapangidwa kuchokera ku zinthu zopangidwa ndi ufa zomwe zimapangitsa kuti pakhale mphamvu. Ndikofunikira kudziwa kuti ndi mitundu yanji ndi mitundu yomwe iyenera kupewa, yomwe, m'malo mwake, ichotse zinthu zovulaza ndi cholesterol yayikulu.

Zothandiza ndi ziti?

Mitundu yambiri ya buledi imakhala ndi phindu pthupi lanu lomwe lili ndi cholesterol yambiri. Njere yonse ili ndi mavitamini A, B, K. Amathandizira kusintha kwa kayendetsedwe ka mtima ndi dongosolo la m'mimba. Pewani kukula kwa mafuta a cholesterol omwe amakonzedwera pamtundu wachilengedwe wowonda. Amasiya kumverera kosangalatsa ndi zopatsa mphamvu, chifukwa cha kupezeka kwa zinthu zingapo.

Ndikofunikira kuyang'ana index ya glycemic (GI) pazogulitsa. Kwa iwo omwe akuvutika ndi cholesterol yayikulu, sayenera kukhala apamwamba kuposa 55.

Imalimbitsa chitetezo chathupi, imachotsa mkate wolemera, womwe uli ndi chinangwa. Ili ndi fiber. Ndi cholesterol yayikulu, ufa wakuda uyenera kudyedwa. Ndi gwero la zinthu zofunika: fiber, amino acid, magnesium ndi iron. Amatsitsimutsa thupi la mkate wamakoko. Zida zonse za tirigu zimakweza kamvekedwe ka thupi, kuchotsa poizoni ndi zakumwa zoziziritsa kukhosi, kumalimbitsa mitsempha ndi mtima, kuphatikiza shuga ndi cholesterol, makamaka, "zoyipa" kuti "zabwino". Ubwino wama bio-mkate ndi moyo zimayang'aniridwa mosiyana:

• Loyamba ndi lapadera chifukwa lilibe cholesterol konse. Zokonzekera zamasamba zouma ndi njere. Zonunkhira zazing'ono zimapereka kukoma kosangalatsa.
• Yachiwiri imakonzedwa ndi potsefa wowawasa, wopangidwa ndi ufa wosapsa ndi tirigu wathunthu. Amakhutitsa thupi mwachangu, kusintha m'mimba, osakhudzanso shuga, koma amachepetsa cholesterol.

Zikhala ndi malire?

Tiyenera kukumbukira mitundu yophika yomwe ingakhudze thanzi:

Ngati kuphika kwapangidwa ndi ufa wa tirigu oyera, ndibwino kuti musagwiritse ntchito.

• Mkate wa ufa wa tirigu. Katundu wotere ayenera kupewedwa. Kuchuluka kwa zinthu zofunikira m'thupi momwemo ndizochepa, koma pali zopatsa mphamvu zambiri ndi wowuma. Zinthu zamtengo wapatali zopezeka m'makola a tirigu sizipezekanso pano. Izi ndichifukwa chakufunika kwawo oyeretsa popanga ufa wa giredi yoyamba.
• Grey Muli ndi tirigu ndi rye ufa. Pafupipafupi kugwiritsa ntchito chinthu chotere kwa anthu omwe ali ndi cholesterol yambiri sayenera kupitilira katatu pa sabata.

Ndiosafunika kuti vuto la cholesterol liphatikizire zinthu zopangidwa ndi yisiti, makeke okoma, mafuta ophika omwe amapaka mafuta mu chakudya. Kwa mkate wophika wokha, womwe ungadyedwe, ndikulimbikitsidwa kuti utsi wopanda ufa woyenera ukhale wofanana ndi gawo lachiwiri, popeza umasungidwa bwino.

Momwe mungapangire nokha mkate wathanzi?

Mitundu yosiyanasiyana ya kuphika, makamaka mkate wopanda yisiti, ikhoza kukonzedwa nokha. Pamafunika izi: mkaka (200 ml), supuni ziwiri za mafuta a masamba (osafikika), magalasi ambiri a ufa, mitsuko ingapo ya uchi, oatmeal (galasi), supuni ya mchere. Ndikulimbikitsidwa kuti muwonjezere koloko yochepa. Mutatha kupeza uchi wosakaniza, mafuta a masamba ndi mkaka, ma oat flakes (odutsa pa blender), ufa, mchere ndi koloko amawonjezedwanso. Ndikofunika kupatsa unyawo kuti ukhale ngati bwalo, kapena njerwa pambuyo pake - kuphika.

Mu mikate yoyera pa ufa wa tirigu - 250 callas pa 100 g ya mankhwala. Komanso zopatsa mphamvu zochuluka pakuphika. Chifukwa chake, kugwiritsa ntchito mitundu iyi ya zakudya kuyenera kuchepetsedwa kapena kusiyidwa kwathunthu ndi cholesterol yayikulu komanso shuga.

Zophika zothandiza za cholesterol - ma curd-oatmeal cookies. Muyenera kutenga kanyumba tchizi (0% mafuta) mu 100 g, nthaka ya oatmeal mu ufa - kapu, mafuta mafuta (osaposa 2 tbsp. L.). Pambuyo posakaniza kanyumba tchizi ndi ufa, muyenera kuthira supuni zingapo zamadzi ndi mafuta. Zimu ya mandimu ndi vanillin zimagwiritsidwa ntchito kulawa. Popeza mumasakaniza pulasitiki, muyenera kupanga makeke ang'onoang'ono a makeke ndikuvala mbale yophika yokutidwa ndi zikopa. Ikani mu uvuni, preheated mpaka madigiri 180. Kuphika kwa mphindi 5. mbali iliyonse.

Mitundu yothandiza kwambiri

Ngakhale mkate ndi gawo limodzi la zakudya zathu, muyenera kukumbukira kuti mankhwalawa ndi apamwamba kwambiri. Chifukwa chake, 100 g ya mikate yoyera imakhala ndi zopatsa mphamvu 250. Confectionery ndi makeke ali ndi zopatsa mphamvu zochulukirapo.

Mitundu iti ya thanzi komanso yazakudya?

Malo oyamba muudindo uwu amakhala ndi buledi wazipatso za buledi. Ndi magawo omwe ali ndi mavitamini A, B, ndi K. Mankhwalawa ali ndi mitundu yambiri yazomera ndi zomatira. Ndi cholesterol yayikulu, buledi wa tirigu wathunthu ndi gawo lofunikira kwambiri pachithandizo chamadokotala. Amathandizira kuchotsa poizoni wovulaza, amatulutsa matumbo ndikuwonjezera kamvekedwe ka thupi lonse.

Pakadali pano, akatswiri azakudya amavomereza kuti mkate-wamtundu wa bio wokhala ndi mafuta ambiri. Amapangidwa kuchokera:

• mazira
• shuga
• mkaka
• mchere
• zamafuta ndi nyama.

Kuphatikiza pa malonda ake, mbewu zosiyanasiyana, mbewu za caraway, masamba ndi zinthu zina zimawonjezeredwa.

Mkate wopangidwa ndi sourdough wachilengedwe ulinso ndi mavitamini ambiri. Nthanga zamphuka ndi ufa wosasunthika zimawonjezedwa pazinthu izi. Ngati mutsatira chakudya pogwiritsa ntchito mkate wamoyo, mafuta m'thupi amasiya kukwera. Zinthu zomwe zimapanga zopangidwazo zimatengedwa mwachangu m'mimba, zomwe zimapangitsa kuti kumverera kwodzaza kumakhala kwa nthawi yayitali.

Mwa zinthu zovomerezeka, malo osiyana ndi buledi wa tirigu, omwe mulibe dontho limodzi la cholesterol. Zakudya zamtundu wa mkate zamtunduwu zimathandizira kubwezeretsa ntchito m'matumbo, kudyetsa thupi ndi mavitamini ndi mchere wofunikira.

Mitundu ina ya buledi

Popereka zakudya, madotolo amalimbikitsa kuphatikiza mkate wakuda kapena rye m'zakudya zovomerezeka. Mitundu yonseyi ilibe yisiti koma ili ndi:

• mavitamini athanzi
• zofunika ma amino acid
• magnesium
• chitsulo
• zinthu zina zomwe thupi limafunikira tsiku ndi tsiku.

Izi zimathandizira chitetezo cha mthupi mokwanira, zimathandizira kuthana ndi chimfine panthawi ya mliri wa chimfine.

Chiyambi chachimanga, chomwe ndi mbali ya buledi, chimamasula matumbo a anthu ku poizoni yemwe amadziunjikira m'thupi tsiku ndi tsiku. Wodwala wotsatira mankhwala omwe amathandizira odwala amataya mapaundi owonjezera, amamva kupepuka komanso mphamvu.

Mkate wachigawo chachiwiri, kapena monga amatchuka kuti imvi, ndi msanganizo wa tirigu ndi ufa wa rye. Mtundu wamtunduwu suyenera kwambiri pazakudya zabwino, koma mumapezeka ma calories ochepa kuposa mkate Woyera wopangidwa ndi ufa wa tirigu. Mankhwalawa cholesterol yayikulu, imvi imatha kudyedwa mu ziwerengero: zosaposa katatu pa sabata.

Momwe mungasankhire malonda

Chifukwa chake, pochiza matenda a atherosulinosis, muyenera kusankha mtundu wamalonda, kugwiritsa ntchito komwe kumabweretsa zotsatira zabwino kwambiri.

Chizindikiro chachikulu cha mawonekedwe a chinthucho ndi mndandanda wa glycemic, womwe umatsimikizira kuchuluka kwa kukoka komwe kumagwiritsidwa ntchito kuphika kwamagazi a wodwala.

Chizindikiro ichi chimapezeka phukusi lililonse la mkate. Ndiudindo wa wopanga aliyense kufotokozera kapangidwe kazinthu zomwe zalembedwa.

Ndikofunika kudziwa kuti zopangidwa ndi buledi ndi kuphatikiza kwa chinangwa ndizotsika kwambiri kwa glycemic. Izi zimatsimikiziridwa ndikuti malonda amapangidwa kuchokera ku mbewu zomwe sizikukonzedwa, chifukwa chomwe amasunga zambiri zofunikira ndi ma microelement.

Dongosolo la zakudya

Cholinga chachikulu cha wodwalayo, kumene, ndikuchepetsa mafuta m'thupi. Kuti mupeze zotsatira zabwino, muyenera kutsatira malamulo ena.

M'milungu iwiri yoyambirira ya kadyedwe, wodwalayo ayenera kumwa magalasi osachepera 8 amadzi oyera tsiku lililonse kapena kumwa muyeso wofanana wa kefir. Muyenera kumwa mavitamini, kudya masamba ndi zipatso zambiri. Ndikofunikira kuphatikiza mkate wazakudya, zomwe zingakuthandizeni kusunga zakudya zambiri ndikutsatira.

Muyenera kudya ndendende malinga ndi zomwe dotolo analemba. Palibe pokhapokha mutapatuka panjira yazakudya za tsiku ndi tsiku kenako mwezi umodzi zotsatira zoyambirira zidzaonekere.

Zothandiza komanso zovulaza mitundu

Ngakhale mkate ndi gawo limodzi lofunika la zakudya, tiyenera kukumbukira kuti ndizopatsa mphamvu zambiri. Ndikofunika kukhala ndi zakudya zoyenera ndi cholesterol yayikulu ndikudya kokha wathanzi mitundu zopangidwa ndi mkate, monga:

• Mbewu zonse. Zogulitsazi ndizokwera ndi mavitamini A, B, K, ndi fiber. Mutha kudya ndi cholesterol yambiri, ndi gawo la chakudya. Amasintha kagayidwe kamakina, amasintha magwiridwe antchito amitsempha yamagazi ndi mtima, komanso amathandizira kuchepetsa thupi. Athandizira kuchotsa cholesterol yoyipa mthupi la munthu.
• Mkate wa Bio. Zomwe zimapangidwira: mazira, shuga, mkaka, mchere. Olemera mu masamba ndi nyama nyama. Imakonzedwa kuchokera ku ufa wowuma mwachilengedwe ndikuphatikizidwa ndi ufa wosafotokozedwa ndikuphukira tirigu. Mkatewo mulibe cholesterol ndipo ngati pali zakudya zamkati mwa wodwalayo, kuphatikizapo mankhwala omwe adokotala amupatsa, cholesterol imaleka kukula. Imasunthidwa mwachangu ndikupereka chiyembekezo chokwanira.
• Ndi chinangwa. Mulibe cholesterol. Imathandizira kugaya chakudya m'mimba kuti igwire ntchito, ili ndi mavitamini ambiri ndi fiber, amachotsa poizoni, allergen, kusintha chitetezo chokwanira, amachepetsa kunenepa kwambiri.
• Chakuda. Ndi gwero la mavitamini othandiza, ma amino acid ofunikira, fiber, magnesium, chitsulo. Imagwira chitetezo chokwanira, chabwino kugwiritsa ntchito pa chimfine.
• Rye. Kugwiritsa ntchito kwamtunduwu kwamtunduwu kumathandiza kuthana ndi zowononga thupi. Ndiwothandiza makamaka kwa iwo omwe ali ndi matenda a shuga, kunenepa kwambiri, kapena atakhala pachakudya. Imakhala ndi contraindication - singadye odwala omwe ali ndi acidity yam'mimba.
• Zopanda yisiti. Imakhala ndi zotsutsana ndi kutupa, ndi choleretic komanso expectorant, imathandizira azimayi kupirira ululu wa kusamba.

Magawo owopsa:

• Kuphika ufa wa tirigu. Pali zinthu zochepa zothandiza, koma nthawi yomweyo zimakhala ndi wowuma komanso zopatsa mphamvu zambiri. Amaphika ndi ufa wa magawo oyamba, ndiye kuti, kuchokera ku chimanga chotsukidwa kwathunthu kuchokera ku chipolopolo, chomwe zinthu zofunikira zimatsalira.
• Grey. Tirigu ndi rye ufa. Ndi cholesterol yowonjezereka, mkate woterewu ungathe kudyetsedwa pa sabata osapitilira katatu.

Komanso ndi vuto cholesterol osavomerezeka kudya osiyanasiyana yisiti yophika buledi, masikono, makeke, makeke, mkate wopangidwa ndi tirigu wofewa, mafuta ophika, zikondamoyo, zikondamoyo.

Ndi kuphika kwodziyimira pawokha, mutha kudya ndi mafuta ambiri a cholesterol kuchokera ku ufa wachiwiri, koma osati woyamba kapena wapamwamba. Ndiwopindulitsa kwambiri wathanzi ndipo ndiyabwino kwa odwala omwe ali ndi kunenepa kwambiri, matenda ashuga, cholesterol yayikulu.

Ndi chakudya chotani chomwe mungadye ndi cholesterol

Pochiritsa mafuta m'thupi, ndikofunikira kusankha bwino mkate. Choyimira chachikulu ndi mndandanda wa glycemic. Kusintha kwotsatira kwa GI kumalandiridwa:

• Kutsika mpaka 55.
• Avereji kuyambira pa 56 mpaka 69.
• Kutalika kuyambira 70 mpaka 100.

GI imatsimikiza kuchuluka kwa kukhudzana ndi shuga. Wopangayo akuyenera kuwonetsa chizindikiro ichi pa phukusi. Ndi cholesterol, GI iyenera kukhala yotsika mpaka 55. Mkate wokhala ndi chimanga umakhala ndi index yotsika kwambiri (mpaka 45, kutengera malonda). Madokotala amalangiza kuti: “Idyani mkate wa chinangwa wokhala ndi mafuta ambiri. Mutha kuzidya tsiku lililonse osavulaza thanzi lanu. "

Zakudya za mkate

Ntchito yayikulu ya wodwalayo imasinthasintha kuchuluka kwa chizindikiro cha magazi a atherogenic (kuchuluka pakati pa cholesterol yoyipa). Zakudya zamkate zingathandize ndi izi. Chofunikira chake ndikutsatira boma lakumwa. Komanso tsiku lililonse mukafuna kumwa kefir, imwani mavitamini omwe dokotala adakulamulani, idyani masamba ndi zipatso zokwanira (muyenera kudya osachepera 300 magalamu patsiku osaganizira mbatata), chakudya chamagulu.

Imayenera kudyedwa moyenera, kudya maola atatu aliwonse. Ndikofunikira kupatula zopangidwa kuchokera ku makeke a puff, kupewa zakudya zamafuta, kukana chakudya mwachangu. Pasanathe sabata limodzi, kudya koteroko kumapereka zotsatira zabwino.

Chifukwa chake, kusiya kwathunthu zinthu zamkate sikuyenera. Ndikofunikira kuti wodwala amvetsetse kuti ndi mkate uti wabwino komanso asankhe mitundu yotsika ndi GI (> 55) yomwe amakonda, ndikuphunzira zomwe zalembedwazo polemba. Dongosolo latsatanetsatane lazakudya lithandizi limathandizira kukhala ndi wathanzi poganizira umboni ndi zofuna za wodwala.

Ubwino wachilengedwe wa cholesterol komanso kuopsa kwake

Mwamwambo, mafuta m'thupi ndi mafuta onunkhira, osalowa m'madzi.Kulowa kwake mthupi ndi chakudya ndikofunikira, chifukwa ndichinthu chomanga pomanga maselo am'mimba ndi kapangidwe ka mahomoni ena (maholide achimuna ndi amuna, glucocorticosteroids). M'magazi, amamangiriza mapuloteni, ndikupanga lipoprotein.

Pali mitundu ingapo ya ma lipoprotein, kutengera mphamvu ya mamolekyulu awo. Kuwonjezeka kwa cholesterol kumapangitsa kuwonjezeka kofananira kwa kuchuluka kwa osalimba a lipoproteins. Kuchuluka kwawo kumapangitsa kuti mafuta a m'magazi azikhala pang'onopang'ono kukhoma kwa mitsempha, ndikuchepa kwa mainchesi awo ndi kukula kwa njira zoterezi:

• Matenda a mtima - kuperewera kwa magazi kwa minyewa ya mtima chifukwa cha zotupa za mitsempha ya mitsempha.
• Cerebral atherosulinosis ndi chifukwa cha kuperewera kwa chakudya m'thupi.
• Hypertension - kuwonjezeka kwamphamvu kwa kuthamanga kwa magazi kuposa kwazonse, kumayamba chifukwa chakuchepetsa mitsempha ya impso.
• Kuchepetsa ziwiya za miyendo - magazi osakwanira amayamba m'mitsempha ya miyendo, zomwe zimatha kupangitsa kuti minofu ya necrosis (imfikire).

Kukhazikika kwa cholesterol khoma la mtima kumachitika mwanjira ya atheroscrotic plaque. Pakati pa kuthamanga kwa magazi, ziwonetsero zomwe zimachitika. Potere, mapangidwe amwazi am'magazi, omwe amachititsa kuti masoka amitsempha asokonekere chifukwa cha kugwa kwamitsempha kapena chithokomiro cham'mimba (chifukwa chamitsempha yama mitsempha yomwe imadyetsa ziwalo izi ndi ma thrombus).

Ndikofunikira kudziwa! Pali chizindikiro choyenera cha cholesterol yathunthu m'magazi, yomwe imachokera ku 3.6-7.8 mmol / L. Mulingo pamwamba pamwambamwamba umawonetsa kuyambira kwa kuyika kwake m'makoma amitsempha. Zakudya zatsiku ndi tsiku ndi 250 mg patsiku, kwa anthu omwe ali ndi chakudya chochuluka - 100-150 mg.

Mfundo ndi malamulo azakudya

Zakudya zopatsa thanzi ndi cholesterol yayikulu zimapereka zotsatira zabwino, malinga ndi mfundo zomwe ziyenera kutsatiridwa:

• Chakudya chotsitsa cholesterol iyenera kuphatikizidwa ndi zochitika zolimbitsa thupi, zomwe zimathandizira njira ya mayamwidwe ake ndi maselo komanso kuchepa kwa otsika kwambiri a lipoproteins.
• Ndikofunika kusiya kusuta fodya ndikuledzera, chifukwa zinthu izi zimayambitsa kusakwanira kwa maselo a mthupi komanso kuwonongeka kwa chiwindi. Ndemanga zina zatsatanetsatane pa malamulo okhudzana ndi zakudya zopezeka muzakudya mungazipeze pa nkhani ya zakudya za matenda a chiwindi.
• Zakudya zamafuta zomwe zimachokera ku nyama siziyenera kuperekedwa kuchakudya.
• Idyani nyama, nsomba ndi mazira osaposa 2 pa sabata.
• Simungadziletse kuchuluka kwa chakudya chomwe mumadya - mapuloteni okwanira ndi michere yokwanira ayenera kulowa m'thupi, chakudya choyenera chokhala ndi cholesterol yayikulu sichitanthauza kuchepa kwa kuchuluka kwa chakudya, koma kusintha kwa mtundu wake.
• Zakudya zochokera ku zakudya ndizoyenera kuwotcha, kuwiritsa kapena kupatsa mafuta.

Zinthu Zololedwa

Mndandanda wazinthu zomwe zimathandizira kuchepetsa kuchuluka kwa mafuta m'thupi ndi lipoprotein yotsika mulinso:

• Nsomba. Itha kudyedwa ndi nyanja komanso mtsinje.
• Masamba ndi zipatso - zimakhala ndi mavitamini ndi michere yonse yofunikira pathupi, ma acid okhala ndi michere, omwe ali gawo la zipatso zonse, amathandizira kukonza mafuta kagayidwe.
• Buckwheat kapena mbewu ya mpunga, mapira ophika pamadzi.
• Mkate wama Coarse (mkate wa rye) - umapatsa thupi mphamvu yofunikira yazomera ndi mavitamini B Kuphatikiza apo, ili ndi zopatsa mphamvu zochepa.
• Zochita mkaka wolimba - kefir, yogati.
• Zakudya zamafuta ochepa - kalulu, nkhuku, ng'ombe.
• Mafuta ophikira masamba - mpendadzuwa kapena mafuta a maolivi. Zipatso zouma ndi mtedza ndi njira yabwino yosakira pakati pa chakudya chachikulu.

Katundu Woletsedwa

Izi siziyenera kuti zizidyedwa pafupipafupi, koma tikulimbikitsidwa kuti sizikupatula mu chakudya, chifukwa zimakhala ndi cholesterol yambiri ndikuthandizira pakuwonjezeka kwa magazi:

• Zakudya zamafuta - nkhumba, bakha, tsekwe.
• Zopangidwa kuchokera mkaka wa skim - batala, kirimu wowawasa, kirimu, tchizi, tchizi chanyumba.
• Nyama zotsirizidwa - soseji, soseji, pastes.
• Maswiti - maswiti, makeke, zonona ayisikilimu. Ndikwabwino kuzisintha m'malo azakudya.
• Mazira a nkhuku - cholesterol yochuluka kwambiri imapezeka mu yolk.
• Zinthu zophika buledi za premium.
• Zakudya zina zam'madzi - shrimp, squid.
• Mayonesi

Mwatsatanetsatane, zomwe mafuta amafuta a cholesterol amapezeka pagululi:

Menyu ya cholesterol yapamwamba

Chitsanzo cha kadyedwe ndi mndandanda wa masiku awiri wolimbikitsidwa ndi cholesterol yayikulu:

Chakudya chokhala ndi cholesterol yambiri sichingangochepetsa kuchuluka kwake m'mwazi, komanso kuchepetsa kukula kwa zolembedwa za atherosulinotic m'magawo oyamba a chitukuko chawo. Izi zimapewa mavuto amtsogolo ndi mitsempha yamagazi, mtima, kuthamanga kwa magazi ndikupititsa patsogolo moyo wabwino.

Kodi chiwopsezo cha cholesterol yayikulu ndi chiyani?

Mafuta otchedwa cholesterol oyipa, omwe ali mbali ya LDL, ndi owopsa. Ndiye amene amatsogolera kukulitsa kwa atherosulinosis, kupangira ndi kupanga cholesterol plaque pamakoma amitsempha yamagazi. Pokhudzana ndi kusintha kwa ziwiya zam'madzi, matenda osiyanasiyana amtima amayamba, omwe angayambitse osati kulumala, komanso kufa. Zina mwa izo ndi:

• angina pectoris
• matenda a mtima
• matenda oopsa
• myocardial infaration
• zovuta zamagazi muubongo,
• kusokoneza endarteritis.

Kodi amapereka magazi motani?

Kudziletsa kwa cholesterol kumachitika pakamayeso amomwe ammwazi. Kodi magaziwo amachokera kuti? Nthawi zambiri, magazi amatengedwa kuchokera m'mitsempha kuti adziwe cholesterol yonse. Gawo losintha nthawi zambiri limatengedwa ngati mmol pa lita imodzi ya magazi.

Musanapereke magazi chifukwa cha cholesterol, muyenera kudziwa malamulowo kuti mupewe zotsatira zosadalirika.

1. Amapereka magazi pamimba yopanda kanthu m'mawa, chakudya chomaliza sichinathe maola 12-14 asanaperekedwe.
2. Ndikwabwino kukana chakudya chamafuta masiku angapo mayeso asanachitike.
3. Simungamwe mowa tsiku lonse.
4. Ola limodzi lisanachitike njirayi, muyenera kusiya kusuta.
5. Musanayambe kuyesedwa, mutha kumwa madzi opanda kanthu.
6. Masana musanapereke magazi, ndi bwino kuti musachite mantha, kupewa kuchita masewera olimbitsa thupi.
7. Dokotala ayenera kuchenjezedwa pasadakhale za kumwa mankhwala aliwonse omwe angakhudze cholesterol. Awa ndi ma statins, NSAIDs, ma fibrate, mahomoni, okodzetsa, mavitamini, antihypertensive mankhwala ndi ena. Nthawi zambiri, phwando lisanapendeketsedwe limatha.

Muyezo wa cholesterol yathunthu m'magazi ndi 5.2 mmol pa lita. Ngati chizindikirocho chili mulingo kuchokera pa 5.2 mpaka 6.5 mmol pa lita, tikulankhula za malire. Makhalidwe okwera amasonyezedwa ngati mulingo wa cholesterol m'mwazi woposa 6.5 mmol.

HDL iyenera kukhala pakati pa 0,7 ndi 2.2 mmol pa lita. LDL - osati kuposa 3.3 mmol.

Miyezo ya cholesterol imatha kusintha moyo wonse. Ndi zaka, monga lamulo, iwo amakula. Chizindikiro ichi sichofanana ndi amuna (2.2-4.8) komanso mwa akazi (1.9-4.5). Pa zaka zazing'ono ndi zapakati, ndizokwera kwambiri mwa abambo, atakalamba (atatha zaka 50) - mwa akazi. Chikhalidwe kwa ana ndi 2.9-5.2 mmol.

Ngati cholesterol yapamwamba kuposa kuchuluka, kusanthula mwatsatanetsatane kumayikidwa - mbiri ya lipid.

Kodi cholesterol yapamwamba imapezeka kuti?

Kuchuluka kwa mafuta m'thupi kumawonedwa m'njira zotsatirazi ndi matenda:

• ndi matenda amtima
• khansa ya kapamba
• kobadwa nako Hyperlipidymia,
• matenda ashuga
• kunenepa
• uchidakwa
• matenda a impso
• hypothyroidism
• mwa amayi apakati
• kugwiritsa ntchito molakwika zakudya zamafuta.

Zakudya Zabwino Kwambiri Cholesterol

Choyamba, muyenera kupatula pazinthu zomwe zimapangitsa cholesterol yoyipa ku menyu. Izi zikuphatikiza ndi izi:

• nyama
• mafuta amkaka,
• nsomba zam'nyanja, nsomba,
• Confectionery
• zakudya zokazinga
• Zonse ndi mafuta
• dzira.

Ndikofunika kukumbukira kuti kuchepa kwa cholesterol yabwino kumabweretsa kukula kwa atherosermosis ndi kufalikira kwa mitsempha yamagazi. Cholesterol yothandiza imathandizira kuyeretsa ziwiya za atherosulinotic plaques. Chifukwa chake, zakudya zomwe zimakhala nazo ziyenera kuphatikizidwa ndi chakudya. Kudya moyenera kumathandizira kuchepetsa cholesterol komanso kuyeretsa magazi. Zogulitsa zomwe zimasintha mtundu wake ndi motere:

• Mafuta a maolivi amachepetsa cholesterol yoyipa (LDL) ndi 18%,
• avocados amachepetsa kwathunthu ndi 8% ndikuwonjezera HDL yopindulitsa ndi 15%,
• ma buluu, ma cranberry, rasipiberi, sitiroberi, makanoni, makangaza, mphesa zofiira, chokeberry amathandizira kupanga HDL ndikuwonjezera ndi 5%,
• nsomba yama nsomba ndi nsomba ya sardine ili ndi mafuta ambiri achilengedwe, ndi njira yabwino kwambiri yochepetsera cholesterol,
• oatmeal
• mbewu zonse za chimanga
• nyemba
• soya
• mbewu za fulakesi
• kabichi yoyera
• adyo
• katsabola, letesi, sipinachi, parsley, anyezi amachepetsa cholesterol yoyipa,
• ma apricots, nyanja yam'madzi, ma apricots owuma, kaloti, zipatso
• maini ofiira
• mkate wa lilime, mkate, chinangwa, makeke amphaka.

Zosankha zachitsanzo chotsitsa cholesterol

Chakudya cham'mawa: mpunga wobiriwira wamafuta ndi mafuta a maolivi, khofi kuchokera ku barele, makeke a oatmeal.

Chakudya chamasana: zipatso kapena zipatso zilizonse.

Chakudya chamasana: Msuzi wa masamba popanda nyama, masamba omwe ali ndi nsomba yophika, buledi wa tirigu wathunthu, msuzi wina uliwonse (masamba kapena zipatso).

Zosadya: saladi wa karoti ndi mafuta a azitona.

Chakudya chamadzulo: nyama yophika yophika ndi mbatata zosenda, tchizi wopanda mafuta ochepa, tiyi wobiriwira, makeke ophika.

Usiku: yogati.

Momwe mungachepetse mankhwala azikhalidwe?

Ndikofunika kuchepetsa cholesterol ndi zakudya komanso mankhwala achikhalidwe. Mankhwala ambiri ogwira ntchito amafunsidwa, kukonzekera komwe kudzafuna kugula zinthu zofunikira komanso mankhwala azomera.

Itha kugulidwa ku pharmacy iliyonse ndikudula nthawi yomweyo. Onjezani ufa ku chakudya. Flaxseed sidzangothandiza cholesterol yotsika, komanso kukonza gawo logaya chakudya, limachepetsa kuthamanga kwa magazi.

Thirani kapu ya oatmeal ndi lita imodzi ya madzi otentha mu thermos. M'mawa wotsatira, finya msuzi wokonzedwa kale, kumwa tsiku. Tsiku lililonse muyenera kuphika msuzi watsopano.

Kuchepetsa cholesterol, beet kvass amakonzekera. Tulutsani masamba angapo apakatikati ndikuchepetsa. Dzazani theka la mtsuko wa lita zitatu ndi beetroot ndikuthira madzi owiritsa owira pamwamba. Ikani chidebecho pamalo abwino mpaka chikatsukire. Mafuta akayamba, kvass imatha kuledzera.

Kukolola kwazitsamba

Mofananamo amatenga wort wa St. John, nthangala za katsabola, coltsfoot, sitiroberi wowuma, munda wamavalo, kutchire. Thirani kapu yamadzi otentha ndi supuni ya kusakaniza ndikulola kuti ituluke kwa mphindi 20. Imwani gawo lachitatu lagalasi katatu patsiku pafupifupi mphindi 30. chakudya chisanachitike. Mankhwalawa amatha mwezi umodzi.

Garlic tincture

Iyi ndi njira imodzi yothanirana ndi cholesterol yoyipa. Mutu umodzi wa adyo umafunika kupendedwa, kusefa ndi kutsanulira vodka (1 lita). Tsekani chidebe mwamphamvu, ikani pakona yakuda ndikuumirira masiku khumi, ndikugwedezeka tsiku ndi tsiku. Ngati makinawo atakonzeka, viyikeni ndikuyika mufiriji. Imwani 15 akutsikira tsiku lililonse kawiri pa tsiku.

Ndi chizolowezi chokhala ndi cholesterol yambiri, uchi amalimbikitsidwa kuti azidyedwa pafupipafupi. Kuti muyeretse ziwiya pamakhala njira yothandiza kwambiri, chifukwa kukonza sinamoni kumafunikiranso. Sakanizani uchi (2 tbsp. Supuni) ndi sinamoni (3 tsp.), Thirani makapu awiri amadzi ofunda. Imwani katatu tsiku lililonse.

Mankhwala

Ngati kukonza zakudya ndi wowerengeka azitsamba sikunathandize, ndikofunikira kuchitira cholesterol yapamwamba ndi mankhwala. Pazifukwa izi, mitundu ingapo ya mankhwala imagwiritsidwa ntchito, yomwe:

• ma statins
• mafupa
• bile acid excreting othandizira,
• nicotinic acid.

Ngakhale kumwa mankhwalawa kuti muchite bwino, muyenera kutsatira zakudya komanso moyo wathanzi.

Pomaliza

Kumbukirani kuti ma atherosselotic plaques amayamba kuyikika pazitseko zamitsempha yamagazi ali ana. Mafuta a m'magazi akuluakulu ali pachiwopsezo cha kufa ndi matenda a mtima ndi mitsempha yamagazi okalamba. Popewa matenda a atherosclerosis ndi zovuta zake, muyenera kuperekera magazi pafupipafupi chifukwa cha cholesterol, kuyang'anira zakudya zamagulu ndikuyamba kukhala ndi moyo wathanzi. Ngati kuyezetsa magazi kukuwonetsa kuchuluka kwazomwe zikuchitika, ndikofunikira kuti muchepetse ndikuyeretsa ziwiya. Tiyenera kukumbukira kuti ndizowopsa kwambiri ngati, kumbali yakuwonjezereka kwa cholesterol yoyipa, mlingo wotsika wazabwino umawonedwa. Pankhaniyi, ndikofunikira kuti muchepetse zoyipa ndikuwonjezera phindu.

Kodi ndingadye mkate wamtundu wanji ndi cholesterol yayikulu?

Zinthu zophika buledi ndimtengo wapamwamba wama kalori, makamaka makeke opangidwa ndi ufa woyera wa premium. Mkate wa tirigu umakhala ndi makilogalamu 250 pa 100 g ya mankhwala. Zopezekanso zopatsa mphamvu kwambiri zimapezeka pakuphika, kumwa komwe kumayenera kuchepetsedwa mu shuga komanso kuchuluka kwa cholesterol yoyipa.

Ndiye ndingadye mkate wamtundu wanji? Kuti muyankhe funso la odwala, muyenera kumvetsetsa zomwe zimatengedwa kuti ndizakudya (zopatsa mphamvu) komanso zothandiza thupi. Mkate wa ufa wopanda tirigu umapezeka mavitamini a B, A, K. Muli ndi mitundu yambiri yazomera ndi michere. Katundu wotereyu ndi gawo lofunikira kwambiri pachithandizo chamadokotala.

Kugwiritsa ntchito pafupipafupi kumathandizira kuti ntchito ya m'mimba ichitike, imakweza nyonga, ndikuchotsa poizoni ndi poizoni. Mitsempha yamagazi ndi mtima zimakhazikika, zomwe zimathandizira kukhala ndi shuga wabwinobwino, kupewa kunenepa kwambiri komanso kuchepetsa matenda a cholesterol.

Mkate wa Bio ndiwopangidwa mwapadera, zomwe mafuta a cholesterol mu mkate ndi zero. Amakonzedwa popanda mkaka, shuga wonunkhira, mazira a nkhuku, mchere, masamba ndi nyama zamafuta. Gwiritsani masamba owuma, mbewu, zonunkhira - amathandizira kukonza kukoma.

Mkate wamphesa ndi mtundu wazinthu zomwe zimapangidwa pamtundu wa ufa wachilengedwe wachilengedwe, ufa wosasankhidwa ndi tirigu. Imakwaniritsidwa msanga, imakhudza matumbo motility, sichikhudza shuga wamagazi, ndikutsitsa LDL.

Poyerekeza zakumbuyo zamagulu anu azakudya, muyenera kudya zosokoneza ndi mkate. Mkatewo mulibe cholesterol, umapangidwa kuchokera ku ufa wotsika kwambiri, wokhala ndi fiber yambiri, michere ndi mavitamini. Zogulitsa zimatengedwa mwachangu komanso bwino, sizitsogolera kuola ndi kupsa m'matumbo.

Mkate wa nthambi sungathe kukweza mafuta m'thupi. Kuphatikiza apo, ilinso ndi michere yambiri yomwe imakonzanso chakudya cham'mimba. Malinga ndi akatswiri azakudya, odwala atherosulinosis ayenera kudya mkate wa chinangwa tsiku lililonse.

Mkate ndi chinangwa umathandiza kuchepetsa kuchepa kwa thupi, kusintha kagayidwe ka lipid.

Rye ndi imvi mkate

Si chinsinsi kuti ndi zakudya zopatsa mphamvu, akatswiri azakudya amalimbikitsa kusiya kumwa zoyera. Ilibe cholesterol, koma pali mafuta ambiri, omwe amatsogolera ku kulemera kambiri.Chifukwa chake, kwa odwala matenda ashuga, zoterezi ndizoletsedwa, chifukwa zimathandizira kuti pakhale mafuta m'thupi, zomwe zimabweretsa kukula kwa njira ya matenda ashuga.

Mkate wakuda kapena rye umapangidwa pamaziko a rye sourdough. Malinga ndiukadaulo woyenera, Chinsinsi chake chimayenera kukhala wopanda yisiti. Zogulitsa zimakhala ndi mavitamini, amino acid, chitsulo, ndi magnesium. Mkate wa rye ndiwothandiza makamaka nthawi yozizira, chifukwa umathandizira chitetezo chamthupi.

CHIKWANGWANI chomera, chomwe chimakhala ndi mkate wa rye, chimathandizira kuchotsa poizoni m'thupi, chimakongoletsa kugaya chakudya, chimakhutira kwa nthawi yayitali. Popeza mphamvu zimagwiritsidwa ntchito popukuta fayilo, munthu amachepetsa thupi. Chifukwa chake, odwala matenda ashuga mkate wotere ndiwotheka.

Mkate wobera samalimbikitsidwa kuti uphatikizidwe muzakudya chifukwa chopatsa thanzi ndizochepa. Ndi zakudya, mutha kudya kangapo pamwezi. Kunenepa kwambiri kumatha kukulitsa LDL m'magazi.

Mkate wa Borodino, chifukwa cholowetsa lipid acid m'matumbo ndi kuchotsedwa kwachilengedwe m'thupi, kumathandiza kuchepetsa cholesterol m'magazi.

Kodi kuzindikira mkate?

Mukamasankha chogulitsa, muyenera kulabadira chizindikiritso monga glycemic index, chimadziwika ndi zotsatira za chinthu chophika buledi pazotsatira za shuga m'thupi la wodwalayo.

Zimatsimikiziridwa kuti mkate wa zakudya umakhala ndi index yocheperako ya glycemic. Ngati mugula malonda mu dipatimenti ya matenda ashuga, ndiye kuti GI ikhoza kuwonetsedwa pa phukusi. Pali matebulo apadera pa intaneti omwe amawonetsera index ya chinthu. Muyeneranso kulabadira mitundu yosiyanasiyana ya ufa, zowonjezera, zonunkhira, ngakhale ngati pali yisiti pazophatikizika, moyo wa alumali.

Mndandanda wotsika kwambiri wa glycemic wa mkate wa chinangwa. Izi zimatha kudyedwa bwino ndi anthu odwala matenda ashuga okhala ndi cholesterol yayikulu. Nthambi sizikonzedwa, chifukwa chake, sunga michere yonse ndi michere yazomera zomwe zimakhudza bwino mgaya. Poyeretsa thupi, glycemia samakula, lipids zovulaza zomwe zimayambitsa hypercholesterolemia zimachoka.

Ndi kuwonjezeka kwa cholesterol yoyipa, kupereka mkate sikofunikira. Mukungoyenera kudziwa kuti ndi chinthu chiti chomwe chimawoneka ngati chazakudya, sankhani mitundu yomwe mumakonda komanso wopanga weniweni.

Kodi mkate ndi wofunikira ndi chiyani ukufotokozedwa mu kanema munkhaniyi.