Cholesterol yotsitsa zakudya

Matenda a atherosclerosis siachabe chifukwa chotchedwa matenda a zana lino. Kodi mukudziwa kuti pali zinthu zomwe zimathandiza kupewa?

Cholesterol ndi chinthu chomwe chili m'thupi la munthu aliyense. Pafupifupi gawo limodzi mwa magawo atatu a cholesterol omwe timapeza ndi chakudya, ndipo magawo awiri mwa atatu amapangidwa m'thupi ndi chiwindi. Tikufuna cholesterol. Zowonadi, kuchuluka kwamahomoni ambiri amapangidwa kuchokera ku iyo, kuphatikiza kugonana ndi anti-nkhawa mahomoni a adrenal glands. Mwa njira, ngati mulingo wa cholesterol m'magazi utakwezedwa, sizomwezo nthawi zonse zimakhala chizindikiro chowopsa. Chifukwa chiyani?

Cholesterol Pamwamba Mwachizolowezi

Yang'anani kokha pa chisonyezo cha cholesterol yathunthu siyofunika. Chowonadi ndi chakuti chitha kuwonjezeka onse chifukwa cha tizigawo "zoyipa" zomwe zimawonjezera chiopsezo cha atherosermosis, komanso chifukwa cha "zabwino", zomwe, mmalo mwake, zimateteza zombo zathu kuti zisawonongeke.

Nthawi zambiri, madokotala amawunika otchedwa "lipid sipekitiramu." Zimaphatikizapo cholesterol yathunthu, triglycerides, lipoproteins yapamwamba komanso yotsika, komanso coheroffine ya atherogenic. Kwa akatswiri, zofunikira kwambiri za triglycerides ndi atherogenicity coefflication (zimawulula kuchuluka kwa lipoproteins "zabwino" (HDL) kuti "zoyipa" (LDL) mu cholesterol yonse. Nthawi zambiri, chizindikirochi chimayenera kukhala kuchokera ku 2 mpaka 3.5 mayunitsi (kutengera malo enaake). Palinso nthawi zina zolimbitsa thupi pomwe cholesterol imatha kukula - iyi ndi mimba ndi kuyamwa.

Zinthu 8 zofunika kwambiri kwa akazi
Monga kuti chilengedwe chomwe chimapanga zinthu izi kuti chizisunga thanzi la amayi, unyamata komanso kukongola.

Pangozi

Ndikofunikira kwambiri kuwunika kuchuluka kwa cholesterol kwa anthu omwe ali ndi vuto la lipid metabolism (dyslipidemia) ndi iwo omwe ali ndi cholowa chamatenda a matenda amtima. Cholesterol yolimbikitsidwa kwa munthu wathanzi ndi 300 mcg patsiku. Ngati pali zoopsa - mpaka 250 mcg patsiku. Ndikothekanso kutsitsa cholesterol mothandizidwa ndi zinthu zapadera zomwe "zimayamwa" mafuta ndikufulumizitsa kutuluka kwawo mthupi, komanso kukonza chiwindi. Aphatikizeni muzakudya zanu pafupipafupi!

Kulowetsedwa kwa Rosehip kumathandizanso pakuchita bwino kwa chiwindi. Kuphatikiza apo, ndi gwero labwino la vitamini C, lomwe matupi athu amafunikira nthawi yozizira. Ikani zipatso 15 - 15 zowuma mu thermos, kutsanulira 0,5 L madzi otentha ndikusiya usiku. Galasi limodzi la kulowetsedwa patsiku ndikokwanira.

Wolemera mu fiber. CHIKWANGWANI chimachotsa mafuta m'thupi, kukonza matumbo ndi microflora. Zotsatira zake, cholesterol yafupika. Bonasi ina yothandiza ndi yothandiza pa chiwindi. Mwa njira, mutha kupanga saladi wokoma kuchokera ku dzungu. Pukutira, kuwonjezera maapulo akanadulidwa, ma apricots owuma, 2 tbsp. l mtedza. Nyengo ndi wowawasa kirimu ndi drizzle ndi mandimu. Ngati simukukonda dzungu, gulani mafuta a mbewu ya dzungu ku pharmacy ndikuwonjezera 1 tsp iliyonse. tsiku lodya. Mwachitsanzo, m'mawa phala.

Tchizi tchizi komanso nsomba zam'nyanja

Amino acid amtengo wapatali + omega-3. Cottage tchizi ili ndi lipotropic katundu, ndiye kuti, imapangitsa mafuta kagayidwe. Zowona, izi zimagwira kokha pa tchizi chamafuta ochepa. Kuphatikiza apo, tchizi cha kanyumba chimachokera ku amino acid methionine, yomwe imathandiza pachiwindi. Ndipo nsomba zam'nyanja (mwachitsanzo, nsomba) zimakhala ndi mafuta omega-3 acids, zomwe zimapangitsa kukula kwa cholesterol "yabwino".

Maapulo ndi zipatso

Muli ndi pectin wambiri. Pectin amathandizira kuchotsa mafuta owonjezera m'matumbo. Pa cholesterol yokhazikika, ipangireni kuti muzidya zipatso zosachepera 5 za zipatso ndi ndiwo zamasamba patsiku, ziwiri zomwe zingakhale maapulo ndi zipatso. Mwachitsanzo, mumadya apulo pa nkhomaliro komanso lalanje pakudya kwamasana.

Amakhala ndi ulusi wazomera ndipo amathandizira kuyamwa komanso kuthetseratu mafuta. Phatikizani oatmeal, buckwheat, balere wa ngale, mpunga wamtchire, quinoa, amaranth muzakudya. Ndikofunikira kuti chimanga ichi chisasinthidwe.

Zabwino pamatumbo ndi chiwindi. Muli ma antioxidants omwe amachepetsa cholesterol. Ndikokwanira kudya zidutswa za 2-3 zamnofu patsiku.

Njira zochepetsera cholesterol yamagazi popanda mankhwala

Pali njira zambiri zomwe zimathandizira kuchepetsa kuchuluka kwa chinthu choopsa m'magazi. Chimodzi mwazomwe zimachitika chifukwa cha cholesterol yayikulu ndikupezeka kwa atherosulinosis, matenda ashuga ndi matenda ena omwe angasinthe mwachindunji moyo. Popanda mankhwala, njira zotsatirazi zikuthandizirani kudziwa izi:

• Zakudya zoyenera. Yesani kugwiritsa ntchito zakudya zomwe sizikhala ndi cholesterol, koma amatha kuchepetsa magazi ake. Kusintha kwa masamba ndi zipatso kuyenera kukhala kokulirapo kuti zinthu zopindulitsa, mavitamini ndi mchere azikhala mkati mwake.
• Kuperewera kwa zizolowezi zoyipa. Mowa ndi fodya zimatha kuwonjezera magazi m'thupi. Koma pafupifupi 50 g la vinyo wofiira wachilengedwe tsiku lililonse kumangokulitsa thupi. Izi zikutsimikiziridwa koposa kamodzi. Ngati simumakonda kumwa vinyo - sankhani mtundu wina wa mowa. Chachikulu ndichakuti (cognac, tincture kapena chakumwa china) ziyenera kukhala zachilengedwe momwe zingathere. Kuchuluka kwa mowa wambiri kumatha kuchepetsedwa - kumwa pafupifupi 35-40 g.

• Zochita zolimbitsa thupi. Masewera ndi othandiza kuthetsa mavuto ambiri azaumoyo. Kuchita masewera olimbitsa thupi kumatha kutsitsa cholesterol, ngakhale osati kwambiri. Njira yothandiza kwambiri ikuyenda. Amawotcha mafuta omwe amadziunjikira m'mitsempha yamagazi munthawi yochepa kwambiri.
• Tiyi ndi timadziti. Kulowetsedwa kwa masamba obiriwira tiyi kumayamikiridwa kwambiri chifukwa cha ntchito zake zosiyanasiyana. Zimangotulutsa cholesterol yoyipa mthupi ndi magazi, koma zimalimbitsa ma capillaries (mitsempha yaying'ono yamagazi). Kugwiritsa ntchito timadziti tofinya kumene kumachepetsa kuchuluka kwa mafuta mkati mwa mitsempha ndi 50%. Chofunikira chachikulu cha zakumwa zotere ndi kupsinjika ndi chilengedwe. Ndikwabwino kumwa msuzi wa apulo nthawi yakugwa, madzi a lalanje nthawi yozizira, madzi a birch masika, etc.
• Mpweya wabwino Njirayi siyikhudzanso magazi a cholesterol, koma osachita. Tsiku lililonse, mpweya wokwanira ukalowa m'thupi, magaziwo amakhala amadzaza ndi mpweya. Ndipo izi zidzasintha mkhalidwe wamitsempha, mitsempha. Kuyenda mu mpweya watsopano ndi gawo lina la zochitika zolimbitsa thupi, zomwe zimakhudzanso thanzi la munthu.

Ndi zakudya ziti zomwe zimachepetsa cholesterol?

Chakudya ndicho gwero lalikulu lamphamvu komanso chinthu choyamba chomwe chimakhudza kuchuluka kwa cholesterol m'thupi. Ayenera kutengedwa kwambiri. Unyinji wonse wazogulitsa umagawidwa ma inhibitors ndi oyang'anira. Oyamba amalimbana ndi cholesterol mwachindunji, ndipo achiwiri amakulolani kuti mukhalebe ndi zinthu zofunika komanso osapitirira zovomerezeka.

Zakudya kuti lizikhalanso ndi cholesterol

Kutsitsa cholesterol ndikuisunga pamlingo woyenera ndikotheka ndi zakudya zina.

Lamulo lalikulu la zakudya zotere ndikuti mafuta omwe akubwera sayenera kupitilira makumi atatu muzana pazakudya za tsiku ndi tsiku.

Pankhaniyi, ndikofunikira kupereka zokonda m'mafuta omwe ali mu nsomba kapena mtedza, ndi omwe amatha kutsika mafuta m'thupi.

Kuwongolera zakudya nthawi zambiri kumathandiza kupewa kumwa mankhwala osiyanasiyana.

Mfundo zoyenera kutsatiridwa kuti muchepetse cholesterol pang'onopang'ono:

1. Pewani batala kapena margarine. M'malo mwake, ndibwino kusankha mafuta a masamba - maolivi, chimanga, flaxseed kapena mpendadzuwa. Mlingo watsiku ndi tsiku uyenera kukhala pafupifupi 30 g.
2. Sankhani nyama zopanda mafuta.
3. Kwa nthawi yayitali, amakhulupirira kuti pamaso pa cholesterol zolembera ndizoletsedwa kudya mazira. Mpaka pano, zakhala zikutsimikiziridwa mwasayansi kuti chinthu ichi moderate chimathandiza kuphetsa cholesterol mthupi. Mulingo wambiri wololedwa ndi dzira limodzi patsiku.
4. Pofuna kuyeretsa ziwiya m'thupi ziyenera kulandila fiber yokwanira. Zakudya zam'mwamba kwambiri - kaloti, maapulo, kabichi. Chifukwa cha ulusi wazomera, mpaka 15 peresenti ya cholesterol imachotsedwa m'thupi. Mpaka pano, kampeni ya "masamba asanu masana", yomwe ndi magalamu 400, ndi yotchuka.

Mbewu zonse za tirigu zimathandizira kuti muchepetse cholesterol, popeza ndi wolemera osati fiber, komanso magnesium. Zakudya zotere zimakhudza kugwira ntchito konse kwamatumbo ndikutsuka ziwiya.

Ndi mafuta ati amchere am'munsi kwambiri?

Atsogoleri atatuwa ndi oat, barele ndi chimanga. Mbewu zabwino zimapezeka m'mizere yambiri, ndichifukwa chake zimayenera kupezeka tsiku lililonse muzakudya za munthu aliyense.

Pali matebulo apadera omwe amathandizira kupangira mndandanda watsiku ndi tsiku ndi chakudya chomwe chikuyenera kuchepetsa cholesterol.

Porridge odwala matenda ashuga

Kwa zaka zambiri osavutika ndi CHOLESTEROL?

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

Mtundu woyamba 1 ndi 2 matenda a shuga amaphatikizapo zakudya pamoyo wonse.

Kuti achepetse zovuta za matendawa, odwala matenda ashuga amafunikira zinthu zambiri zomwe ndi gawo lazakudya wamba. Porridge a shuga ndi ofunika kwambiri, chifukwa kapangidwe kawo:

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

• mapuloteni ndi mafuta,
• chakudya choyimiriridwa ndi ma polysaccharides. Kuchepa kwawo kwapang'onopang'ono m'mimba kumalepheretsa spikes ya magazi,
• CHIKWANGWANI, chomwe chimachepetsa shuga m'matumbo aang'ono ndikumapulumutsa thupi ku sumu,
• mchere ndi mavitamini okhala ndi gawo lina la phala,
• organic ndi mafuta acids.

Zinthu zophika

Maphala othandizira odwala matenda ashuga amakonzedwa motsatira malamulo ena:

• malonda adaphika m'madzi, mwina mkaka ukhoza kuwonjezeredwa kumapeto kwa ndondomekoyi,
• shuga amaletsedwa. Ngati palibe zotsutsana, supuni imodzi ya uchi imawonjezeredwa ku mbale yotsirizidwa kapena zotsekemera,
• Asanaphike, ma grits amayenera kutsukidwa m'manja mwawo kuti athetse zosanjikiza zapamwamba zambiri.
• Ndikofunika kuti musinthane kupanga, osati kuphika. Gawo la chimangirizo limathiridwa ndi madzi otentha kapena kefir ndi okalamba usiku. Pankhaniyi, zinthu zomwe zimaphatikizidwa muzinthu sizitaya zinthu zofunikira.

Kutumizira kamodzi kwa phala la matenda ashuga sikuyenera kupitirira 200 g (supuni 4-5).

Mukamasankha phala, imawaganiziridwa:

• zopatsa mphamvu
• glycemic index
• kuchuluka kwa fiber.

Dokotala wopezekapo amakhalabe chisankho chachikulu chomwe mungadye ndi shuga. Onetsetsani kuti mwayang'ana za wodwala aliyense. Komabe, njira zomwe zikusinthidwabe sizisintha.

Oatmeal

Oatmeal (GI 49) ndi chovomerezeka cha mtundu 1 ndi mtundu wa 2 odwala matenda ashuga. Imachepetsa kagayidwe kazakudya, imabwezeretsa mtima, imakongoletsa kugaya chakudya ndi chiwindi.

Croup ikuphatikiza:

• mavitamini ndi michere
• antioxidants
• inulin, analogue ofotokoza za insulin yopangidwa ndi thupi la munthu,
• CHIKWANGWANI (1/4 cha chizolowezi cha tsiku ndi tsiku), chomwe sichimamwa mwachangu chakudya cham'mimba.

Mukaphika, mumagwiritsa ntchito mbewu zonse kapena oatmeal. Komabe, njere zomwe zimapezeka pompopompo zimasiyanitsidwa ndi index yayikulu ya glycemic (66), yomwe iyenera kudziwika mukaphatikizanso iwo pazosankha.

Kuphika ndikofunikira m'madzi. Kuphatikiza mkaka, zotsekemera, mtedza kapena zipatso zimachitidwa kale mbale.

Oat chinangwa amathandiza kwambiri matenda ashuga. CHIKWANGWANI chosakwanira chimabweretsa:

• kuyambitsa chimbudzi,
• kutaya ziphe ndi poizoni,
• kuchepa kwakukulu kwa mndandanda wazinthu zomwe zimagwiritsidwa ntchito molumikizana ndi chinangwa.

Buckwheat amayamikiridwa ndi kukoma ndipo akuphatikiza:

• Mavitamini a B ndi P, calcium, magnesium, ayodini ndi zinthu zina zambiri zamtengo wapatali,
• fiber zambiri
• chizolowezi chomwe chimakhala ndi phindu m'mitsempha yamagazi ndikuletsa kunenepa kwambiri kwa chiwindi.

Kugwiritsa ntchito phala la buckwheat kumawonjezera chitetezo chokwanira, kumatulutsa magazi ndikuchotsa mafuta m'thupi.

Buckwheat ali ndi index ya glycemic pafupifupi 50. Porridge imawiritsa m'madzi osagwiritsa ntchito mafuta. Kuphatikiza mkaka, zotsekemera, mafuta a nyama ndizotheka pansi pazakudya.

Buckwheat wobiriwira, wophukira ndiwopindulitsa kwambiri kwa anthu omwe ali ndi matenda ashuga.

Kashi: amathandiza bwanji?

Ndi kupatuka kulikonse pamakhalidwe abwino, cholesterol imavulaza thupi. Mlingo wochepetsetsa wa lipoprotein amadziunjikira mu ziwiya ndikupanga ma atherosulinotic malo omwe amatsogolera pakukula kwa matenda a mtima. Kuchita masewera olimbitsa thupi, kudya moyenera komanso moyenera kumathandizira kupewa izi. Nutritionists amalimbikitsa kudya osachepera 35 magalamu a fiber patsiku kuti abwezeretsenso lipid metabolism, ndipo chinthuchi, komanso magnesium, chimakhala ndi chimanga chambiri. Ndi cholesterol yayikulu, mbewu monga chimanga ziyenera kuphatikizidwanso m'zakudya kuti muchepetse kusakanikirana kwake ndikuyeretsa ziwiya.

Anthu omwe amadya zakudya zoyenera samakonda kuthana ndi matenda amitsempha komanso osagwira bwino ntchito m'mimba.

Mapira phala

Millet ali ndi index yotsika ya glycemic (40) ndipo amathandizira kwambiri pakudya kwa odwala omwe ali ndi matenda ashuga. Mapira phala amaphika pamadzi. Sichoyambitsa zovuta ndipo chitha kugwiritsidwa ntchito molumikizana ndi msuzi wopanda mafuta komanso ngakhale mafuta pang'ono.

Matenda a shuga a Millet ndi othandiza:

• ma amino acid omwe amalimbitsa njira za metabolic,
• nicotinic acid (Vitamini PP), yomwe imachepetsa kagayidwe ka lipid, ndikuchotsa cholesterol yoyipa, imasintha magwiridwe antchito a mtima.
• folic acid, yomwe imakhazikika pakapangika magazi ndikusintha kagayidwe kachakudya,
• mapuloteni (inositol, choline, lycetin) omwe amathandizira kukhazikika kwa kagayidwe ka cholesterol ndikupanga ntchito ya lipotropic,
• kulemera normalizing manganese
• chitsulo chopanga magazi,
• potaziyamu ndi magnesium, yothandizira mtima,
• ulusi wa pectin ndi CHIKWANGWANI, chomwe chimachotsa poizoni m'matumbo ndi poizoni, komanso zimathandizira kuti kuchepetsedwa kwa michere yambiri.

Porridge ndi hypoallergenic, ili ndi diaphoretic ndi diuretic kwenikweni ndipo imagwiranso ntchito ya m'mimba.

Malinga ndi akatswiri ena, kugwiritsa ntchito bwino mapira ndi shuga kumatha kuthetseratu matendawa.

Contraindication zimaphatikizapo chizolowezi kudzimbidwa, hypothyroidism ndi kuchuluka acidity am`mimba thirakiti.

Chimanga

Phala iyi imatengeka mosavuta komanso thupi lonse, ndipo chifukwa cha kukhalapo kwa zinthu zofunikira zimawonjezeredwa muzakudya za ana azaka zilizonse. Kugwiritsa ntchito ndikofunikira kulimbitsa ntchito yoteteza thupi, kukonza momwe khungu lakhalira, misomali, tsitsi, kusintha matumbo ndi mtima, chotsani poizoni. Njira yogwiritsira ntchito tirigu mu ufa siyimachepetsa phindu la chinthucho. Polenta imatsuka Mitsempha yamagazi ndipo imachepetsa mphamvu ya cholesterol. Zopindulitsa zomwe zili pakuphatikizidwa kwa phala ya chimanga zimaphatikizaponso:

• mavitamini a magulu A, B, C, PP, E,
• potaziyamu
• calcium
• magnesium
• phosphorous
• carotenoids omwe amalepheretsa kuyambika ndi kukula kwa mapangidwe a oncological mu chiwindi ndi m'mimba.

Phula la tirigu

Magoli a Wheat ali ndi mitundu yambiri ya ma fiber ndi ma pectins, omwe amathandizira thanzi la odwala matenda ashuga.Phala la tirigu limalimbikitsa matumbo ntchito ndikuletsa mafuta osungira. Kugwiritsa ntchito kwake pafupipafupi kumakupatsani mwayi wochepetsera shuga ndikuchotsa cholesterol.

Pokonzekera phala, tirigu wathunthu, wopsinjika ndi wamavuto amagwiritsidwa ntchito.

Tirigu wa tirigu mwa njira yakeyomwe amakhala ndi phindu pa thupi. Amabwezeretsa shuga m'magazi ndikudziyendetsa katulutsidwe ka bile, imathandizira kuyeretsa matumbo komanso kubwezeretsa mphamvu.

Barley ndi Pearl Barley

Pearl barele ndi barele barele ndiye chisankho chabwino kwambiri pankhani ya zakudya za anthu odwala matenda ashuga. Onsewa amaimira barele, munthawi imodzi m'mbewu, ina - yophwanyika.

Zomwe zimapangidwira phala ndizofanana, komabe, kuchuluka kwake kwakukhudzana ndi kosiyana. Chifukwa chake, kugawanika kwa barele-tirigu wa barele kumatenga nthawi yayitali (GI 22), chifukwa chomwe chimakhala ndi phindu lalikulu pakudya mu mtundu 1 ndi mtundu 2 wa matenda ashuga.

Croup imakhala ndi fiber yambiri ndipo imayimira 1/5 ya zomwe zimachitika tsiku lililonse mapuloteni opangidwa ndi mbewu.

Fridgeseed porridge

Pakadali pano, ntchito yopanga shuga wa Stop Diabetes yatsegulidwa. Maziko ake ndi flaxseed ufa. Chogulitsachi chili ndi burdock ndi Yerusalemu artichoke, anyezi ndi amaranth, komanso sinamoni, buckwheat, oat ndi barele groats. Nyimbozi:

• kumawonjezera thukuta tulo insulin,
• muli chinthu chofanana ndi insulin ya anthu, yomwe imachepetsa shuga m'magazi,
• Amathandizira pancreatic ntchito, amachiritsa chiwindi.

Pea phala

Mu nandolo, glycemic level ndi yotsika kwambiri (35). Ili ndi argenin, yomwe ili ndi katundu wofanana ndi insulin.

Pea phala limawonjezera mayamwidwe a insulin, koma samathandiza kuti achepetse mlingo wake. Ndikofunikira kudya icho ndi mtundu 2 shuga.

Pea ilinso ndi zinthu zazing'ono komanso zazikulu zomwe zimalimbitsa ndikuchiritsa thupi.

Mpunga

Kafukufuku wa 2012 adalola asayansi kuti aziganiza kuti mpunga woyera ndi wovulaza kwa anthu omwe ali ndi matenda ashuga. Mankhwalawa amayambitsa kunenepa kwambiri, komwe kumayambitsa matenda a shuga a 2. Mpunga ulinso ndi index ya glycemic yofunika (yoyera - 60, bulauni - 79, mumbewu zazomwe zimafikira 90).

Kudya bulauni (mpunga wa bulauni) kumakhala ndi phindu kwa odwala matenda ashuga. Mphamvu yake yazakudya imachepetsa shuga mu thupi, ndipo folic acid imakhala yofanana. Mpunga wa brown uli ndi mavitamini B1 ambiri, omwe amathandizira zamagetsi ndi mitsempha, komanso zinthu zofunika zazing'ono ndi zazikulu, fiber ndi mavitamini.

Kuphatikizidwa kwa mpunga mu zakudya (GI 19) kumakhala ndi zotsatira zopindulitsa thupi zomwe zimakhudzidwa ndi matenda a shuga.

Poganizira kuti ndi zakudya ziti zomwe zimatha kudya shuga, zimakhala zotheka kusintha menyu kwa nthawi yayitali osataya chisangalalo chodya.

Zamgululi Zothandiza Kuchepetsa Mwazi

Kodi ndiminyere ndi mbewu ziti zomwe zimachepetsa cholesterol m'thupi la munthu?

Cholesterol ndi amodzi mwa mitundu yamafuta omwe amapangidwa ndi chiwindi kapena amalowa m'thupi ndi chakudya.

Mulingo wake wabwinobwino ndikofunikira kuti pakhale njira zofunika, ndipo zimakwiyitsa kwambiri matenda osiyanasiyana. Mfundo zofunikira zimatengedwa kuti ndizosiyanasiyana kuyambira 3,6 mpaka 5.2 mmol pa lita.

Tiyenera kudziwa kuti ndi zaka, msinkhu wazomwe zimatha kukula pang'onopang'ono. Ngati Zizindikiro ziyamba kupitirira 6.2 mmol / L, chiopsezo chokhala ndi atherosulinosis chimalira kwambiri.

Pogwiritsa ntchito cholesterol yambiri m'magazi, imadziunjikira m'mitsempha, kuphatikizira m'mapaketi. Masango oterewa amasokoneza kayendedwe kazachilengedwe. Zotsatira zake, kufa ndi mpweya wa oxygen kumachitika, magazi osakwanira amaloŵa m'matupi ndi ziwalo.

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

Cholesterol, yomwe ili ndi malire, imagwira ntchito zingapo zofunika:

1. amapanga zoteteza khungu ku ma cell,
2. amawongolera kuchuluka kwa galasi,
3. imathandizira kupanga ma asidi a bile,
4. imalimbikitsa kapangidwe ka vitamini D,
5. bwino kagayidwe
6. gawo la myelin sheath, lomwe limafotokoza mathero a mitsempha,
7. zimathandizira kuti masinthidwe a mahomoni,
8. imathandizira chiwindi pakupanga mafuta acids.

Nthawi yomweyo, kuchuluka kwa cholesterol yofunikira m'thupi ndi yotsika kwambiri. Ichi ndichifukwa chake, kuchuluka kwake nthawi zambiri kumawonedwa, komwe kumakhudza ntchito ya mtima. Mafuta ambiri amatha kuyambitsa maonekedwe a:

• Matenda a mtima chifukwa cha kupezeka kwa njala.
• Vascular thrombosis.
• Stroko kapena mtima.
• Matenda a mtima.
• Kulephera kwamkati ndi chiwindi.
• Matenda a Alzheimer's.

Kuphatikiza apo, kuchuluka kwambiri kwa cholesterol kumapangitsa kuti mitsempha ya varicose ichitike, thrombophlebitis ndi matenda oopsa.

Tiyenera kukumbukira kuti cholesterol yotsika, monga yowonjezera, imavulaza thupi. Mwachitsanzo, cholesterol ndiyofunika kwa makanda pakukula kwamaubongo, kupanga mahomoni ena, ndi chitetezo chathupi.

Phala la barele monga njira imodzi yotsitsira cholesterol

Mbale za balere zimapangidwa kuchokera ku barele, kuwonekera mu nthawi yopumira.

Kapangidwe kazachilengedwe kameneka kamapangitsa phala la barele kukhala lothandiza kwambiri m'thupi.

Mitundu yofewa komanso yopanda mchere imakola thupi mosavuta.

Zothandiza phula la barele ndi izi:

1. Kusunga gawo lofunikira la hemoglobin.
2. Kuchotsa cholesterol yoyipa m'magazi.
3. Kulimbikitsa ndi kuyeretsa kwamitsempha yamagazi.
4. Kumva kupindika komanso kupweteka m'mimba ndi matumbo.
5. Amachotsa madzimadzi owonjezera kuchokera mthupi.
6. Amapereka kufunikira kwa minofu ndi mafupa.
7. Imaletsa kukalamba.
8. Zimalepheretsa kuwonongeka m'maso shuga.
9. Amasintha kukula, kusintha kagayidwe kachakudya mthupi.
10. Zimatenga gawo mu hematopoiesis.

Phala la barele lili ndi mavitamini ambiri m'magulu B, A, D, E ndi PP. Muli kuchuluka kwa phosphorous, potaziyamu, calcium, chitsulo ndi magnesium.

Chifukwa chake, mbale yophika pamadzi ndi yabwino kwambiri kupewa matenda a oncological, kupewa ma cholesterol plaque, kuchotsera kudzikuza, kusunga thanzi ndi unyamata.

Kuphatikizika kwa mavitamini ndi mchere womwe uli gawo la phala la barele kumabweretsa zabwino zosaneneka thupi lonse.

Kodi phindu la chimanga cha chimanga ndi chiyani?

Ndi phala yanji yomwe ingathandize kuchepetsa cholesterol? Chimodzi mwazinthu zosavuta kudya komanso zopatsa thanzi ndi chimanga.

Chifukwa cha kapangidwe kake koyenera, ali m'gulu loyambirira kupatsidwa kwa ana ang'ono kuti ayese. Ma grits amadzala ndi michere yazomera, fiber, mavitamini ndi michere. Mndandanda wake wa glycemic ndi wotsika kwambiri, kotero kuti nthawi zambiri umakhala chinthu chofunikira kwambiri kwa anthu odwala matenda ashuga.

Ufa wamphongo umakhala ndi mavitamini A, C, PP ndi E, potaziyamu, calcium, magnesium ndi phosphorous. Mulinso ndi folic acid, iron, vitamini B12, ndi selenium. Chifukwa cha kupezeka kwa carotenoids, kugwiritsidwa ntchito pafupipafupi kwa chimanga kumathandiza kupewa khansa ya chiwindi ndi m'mimba, matenda amtima.

Polenta imachepetsa kuchuluka kwa cholesterol yoyipa, imatsuka mitsempha yamagazi ndikuwongolera kugwira ntchito kwa mtima wonse. Mosiyana ndi mbewu zina zonse zamphesa, kukonza zinthu ndikusintha kukhala ma flakes kapena ufa sikuchepetsa kuchuluka kwa zopindulitsa zake.

Kugwiritsa ntchito polenta pafupipafupi kumakhudza mkhalidwe wathunthu:

Kudya phala kumabweretsa:

• kulimbitsa chitetezo chokwanira
• kukonza khungu, tsitsi ndi misomali,
• Matenda a m'matumbo onse,
• kukonza mtima, kuyeretsa kwamitsempha yamagazi,

Kuphatikiza apo, zigawo za phala zimathandizira pochotsa poizoni ndi zinthu zoopsa m'thupi.

Ndi zakudya ziti zomwe zingakuthandizeni kuchepetsa kuchuluka kwa cholesterol yanu zomwe zafotokozedwa mu kanema munkhaniyi.

Zakudya za cholesterol yapamwamba (hypocholesterol): mfundo zomwe sizingakhale, mwachitsanzo chakudya

Zakudya zomwe zili ndi cholesterol yokwanira (hypocholesterol, zakudya zochepetsa lipid) zimapangitsa kusintha mawonekedwe a lipid komanso kupewa kuwonekera kwa atherosulinosis ndi mtima matenda. Ndi kusintha komwe kulipo m'sitimayo, kupatsa thanzi kumathandizira kuyimitsidwa kwa matenda, kumachepetsa chiopsezo cha zovuta zoopsa ndikuwonjezera moyo. Ngati zosinthazo zikucheperachepera ndi magawo a kuyezetsa magazi, ndipo ziwalo zamkati ndi makhoma a ziwiya sizikhudzidwa, ndiye kuti chakudyacho chidzakhala ndi mtengo wothandiza.

Ambiri aife tamva za cholesterol ndi ngozi yake mthupi. Pazinthu zofalitsa, manyuzipepala, ndi intaneti, nkhani ya zakudya za atherosulinosis ndi lipid metabolism ndi yomwe imakambidwa kwambiri. Pali mindandanda yodziwika bwino yazakudya chomwe sichingadye, komanso zomwe zimachepetsa cholesterol, koma komabe nkhani ya chakudya choperewera kwa mafuta operewera metabolism ikukambidwanso.

Zakudya, zowoneka ngati zosavuta, zimatha kuchita zodabwitsa. M'magawo oyamba a hyperlipidemia, pomwe, kuwonjezera pa kupatuka pakuwunika, palibe zosintha zina zomwe zimapezeka, ndikokwanira kuyika chakudyacho kuti chithandizire thanzi, ndipo zimakhala bwino ngati izi zikuchitika ndi kutenga nawo gawo kwa katswiri waluso. Zakudya zoyenera zimatha kuchepetsa kulemera ndikuchepetsa kukula kwa atherosulinosis.

Yakhala pafupifupi mwambo woganiza kuti cholesterol ndi chinthu choopsa, chomwe muyenera kuchotseratu, chifukwa, malinga ndi ambiri, chiopsezo cha atherosclerosis, kugunda kwa mtima, kugunda kwa mtima ndi chokhudzana ndi kuchuluka kwake. Poyesa kuchepetsa cholesterol, munthu amakana ngakhale zinthu zochepa zomwe zimakhala ndi chinthu ichi, zomwe sizowona konse.

Cholesterol ndi gawo lofunikira la ma membrane am'm cell ndi mahomoni a steroid, koma thupi limangopanga pafupifupi 75-80% ya voliyumu yake yofunika, ena onse amayenera kupatsidwa chakudya. Motere, ndizosavomerezeka komanso zopanda phindu kusiya zakudya zonse zomwe zimakhala ndi cholesterol, ndipo ntchito yayikulu yodyetsa zakudya ndikuwongolera kugwiritsa ntchito kwake moyenera ndikubwezeretsanso kuchuluka kwa magazi.

Malingaliro okhudzana ndi matenda amtima ndi m'mitsempha yamagazi atakula, njira zopezera zakudya zinasinthanso. Zambiri, mwachitsanzo, zokhudzana ndi mazira kapena batala, zilipobe, koma sayansi yamakono imazichotsa mosavuta, ndipo chakudya chotsika mtengo cha hypercholesterolemia chimakhala chambiri, chosiyanasiyana komanso chosiyanasiyana.

Zakudya za cholesterol yapamwamba

Lamulo labwino lazakudya zilizonse "zoyenera" ndizoyenera. Zakudya ziyenera kukhala ndi magulu onse azinthu zofunikira kuti kagayidwe koyenera - chimanga, nyama, masamba ndi zipatso, mkaka ndi zotumphukira zake. Zakudya zilizonse "zokhazokha" sizingaganizidwe kuti ndizothandiza ndipo zimapweteketsa kuposa zabwino.

Munthu akakana kwathunthu nyama, mkaka wamafuta kapena kutsatira malingaliro atsopano, amangodya kabichi ndi maapulo okha, amadzimana yekha, chimanga, mapuloteni a nyama ndi mafuta amtundu uliwonse, sikuti amangokwaniritsa zotsatira zomwe angafune pakuchepetsa cholesterol, komanso amathandizira kuchuluka kwa kagayidwe kachakudya matenda.

Zakudya zochepetsera lipid zimachitikanso chimodzimodzi. Zimatanthauzanso kupezeka kwa zakudya pazinthu zonse zofunika, koma kuchuluka kwake, kuphatikiza kwake ndi njira yake yokonzekera imakhala ndi zinthu zingapo.

Njira zazikulu zochepetsera zakudya za lipid:

• Ndi cholesterol yayikulu, ndizomveka kubweretsa chakudya chamagulu kalori mogwirizana ndi ndalama zamagetsi, zomwe ndizofunikira kwambiri kwa anthu onenepa kwambiri. (Kutheka kwa chakudya sikuyenera kupitilira "kudya" kwa ma calories. Ndipo ngati kuli kotheka, muchepetse thupi - kuchepera kwa zopatsa mphamvu kumapangidwa),
• Gawo lamafuta amnyama amachepetsa mafuta a masamba,
• Kuchuluka kwa masamba ndi zipatso zomwe zikuwonongeka zikuchulukirachulukira.

Chakudya chochepetsera mafuta m'thupi m'magazi amasonyezedwa anthu omwe ali ndi vuto la lipid popanda opaleshoni ya mtima. Iyenera kuonedwa ndi omwe apezeka ndi atherosulinosis ya msempha ndi ziwiya zina zazikulu, mtima ischemia, encephalopathy ngati njira imodzi yochizira matendawa.

Kunenepa kwambiri, matenda oopsa a m'magazi, matenda oopsa a shuga amakhazikika nthawi zambiri ndi kuwonjezereka kwa cholesterol ndi zigawo zake za atherogenic, kotero odwala omwe ali ndi matenda otere amafunika kuwunika mosamala kusintha kwa magawo a biochemical ndikutsatira zakudya monga njira yothandizira kapena yothandizira.

Mawu ochepa amafunika kunena za cholesterol yomwe. Amadziwika kuti m'thupi limapezeka mu mawonekedwe azigawo zingapo, zina zomwe zimakhala ndi atherogenic zotsatira (LDL - lowensens lipoproteins), ndiye kuti cholesterol yotere imawonedwa kuti ndi "yoyipa", pomwe gawo linalo, m'malo mwake, imakhala "yabwino" (HDL), imalepheretsa kuyika mafuta osakanikirana pazitseko zamitsempha yamagazi.

Ponena za cholesterol yayikulu, nthawi zambiri amatanthauza kuchuluka kwayo, komabe, kungakhale kulakwa kuweruza matenda a cholembera okha. Ngati kuchuluka kwa cholesterol kokwanira chifukwa cha tizigawo “tabwino”, pomwe lipoprotein yotsika kwambiri komanso yotsika kwambiri ili mkati mwazonse, palibe chifukwa chofotokozera za matenda.

Zomwe sizingachitike, zigawo za atherogenic zikachuluka ndipo, motero, cholesterol yonse, ndi chenjezo. Zokhudza kuchuluka kwamtunduwu komwe kumakambirana m'munsimu. Kuwonjezeka kwa cholesterol kwathunthu chifukwa cha otsika komanso otsika kwambiri a lipoprotein sikufuna kokha kuti pakhale kuchepetsa lipid, komanso, mwina, kuwongolera kuchipatala.

Mwa amuna, kusintha kwa mawonekedwe a lipid amawonekera kale kuposa akazi, omwe amakhudzidwa ndi mawonekedwe a mahomoni. Pambuyo pake azimayi amadwala ndi atherosulinosis chifukwa cha mahomoni ogonana, chifukwa chake amafunika kusintha zakudya zawo akadzakalamba.

Kodi tiyenera kutaya chiyani ndi hypercholesterolemia?

Ndi cholesterol yambiri "yoyipa", ndikofunikira kuti isagwiritse ntchito:

• Mafuta onenepa, nyama yopaka, makamaka yokazinga, yokazinga,
• Msuzi wa nyama yozizira,
• Kuphika makeke, maswiti, makeke,
• Caviar, shrimp,
• Zakumwa zochokera ku kaboni, mizimu,
• Soseji, nyama zosuta, soseji, nyama zam'chitini ndi nsomba,
• Zopangira mkaka zamafuta, tchizi zamafuta olimba, ayisikilimu,
• Margarine, mafuta, amafalikira,
• Chakudya chofulumira - ma hamburger, ma frie achi french, chakudya chamwadzidzidzi, zopwanya ndi tchipisi, etc.

Mndandanda wazogulitsidwazo ndiwopatsa chidwi, ungaoneke kwa wina kuti palibe chilichonse chapadera ndi zoletsa zotere. Komabe, izi ndizolakwika: kudya zakudya zopanda mafuta m'mafuta ochepa sikothandiza kokha, komanso kosangalatsa, kosangalatsa, kosiyanasiyana.

Kuphatikiza pa kuthetsa zakudya “zowopsa,” anthu onenepa kwambiri amafunikira kudya pang'ono komanso kuchepetsa kudya kwawo. Ngati chikhumbo chofuna kukhala ndi zofunikira kudya chizikhala chongowonera masana ndipo, makamaka, usiku, ndibwino kusinthitsa sangweji yokhazikika ndi soseji kapena bun yokhala ndi saladi kabichi ndi viniga, mafuta a azitona kapena kirimu wowonjezera wamafuta, tchizi chochepa kwambiri. Pochepetsa pang'onopang'ono kuchuluka kwa chakudya komanso chakudya, munthu samangoletsa cholesterol, komanso kulemera.

Mazira amawonedwabe ndi ambiri kuti ndi "owopsa" pokhudzana ndi mankhwala a atherosulinosis chifukwa cha kuchuluka kwa mafuta m'thupi mwa iwo. Pofika 70s ya zaka zapitazi, kuchuluka kwa kusiyidwa kwa mazira kukufika pazambiri, koma kafukufuku wotsatira adawonetsa kuti cholesterol yomwe ili mkati mwakeyo silingaganizidwe kukhala yoyipa kapena yabwino, ndipo zotsatira zake zoipa pakupatsirana ndizokayikitsa.

Kuphatikiza pa cholesterol, mazira amakhala ndi mankhwala opindulitsa a lecithin, omwe, m'malo mwake, amachepetsa kuchuluka kwa cholesterol yoyipa m'thupi.Mphamvu ya mazira a atherogenic imatengera mtundu wa kukonzekera: mazira okazinga, makamaka ndi mafuta anyama, soseji, mafuta a nkhumba amatha kuvulaza metabolism yamafuta, koma mazira owiritsa kwambiri amatha kudyedwa.

Ndikofunikabe kukana kuchuluka kwa mazira kwa anthu omwe ali ndi cholowa chokhala ndi lipid metabolism matenda, mbiri yosavomerezeka yabanja yokhudzana ndi matenda a mtima ndi mtima. Zina zonse sizigwira ntchito pazoletsa izi.

Mowa ndi chimodzi mwazinthu zomwe zimadzetsa chisangalalo cha chakudya cha anthu ambiri. Zimatsimikiziridwa kuti zakumwa zoledzeretsa zamphamvu, mowa umatha kukulitsa zizindikiritso zama metabolism wamafuta ndikuwonjezera mafuta m'thupi (cholesterol), pomwe kuchuluka kwa cognac kapena vinyo, M'malo mwake, kufalitsa kagayidwe kamphamvu chifukwa cha kuchuluka kwa antioxidants.

Kumwa mowa kuti muchepetse cholesterol, sitiyenera kuiwala kuti kuchuluka kwake kuyenera kukhala kokulirapo (mpaka 200 g ya vinyo pasabata ndi 40 g ya cognac), mtundu wa zakumwa siziyenera kukayika, komanso kugwiritsa ntchito munthawi yomweyo mankhwala opatsirana ndi lipid amatsutsana.

Ndingadye chiyani?

Ndi cholesterol yambiri, tikulimbikitsidwa:

1. Zakudya zamafuta ochepa - nkhuku, kalulu, nkhuku, nyama yamwana
2. Nsomba - hake, pollock, nsomba za pinki, hering'i, nsomba,
3. Mafuta ophikira masamba - maolivi, mawaya, mpendadzuwa,
4. Maphala, chimanga, chinangwa,
5. Rye mkate
6. Masamba ndi zipatso,
7. Mkaka, tchizi tchizi, kefir mafuta ochepa kapena mafuta ochepa.

Omwe amatsata zakudya zama hypolipidemic, wiritsani nyama kapena nsomba kapena nthunzi, masamba a mphodza, chimanga chophika m'madzi, ndimafuta ochepa. Mkaka wonse suyenera kudyedwa, komanso mafuta wowawasa zonona. Tchizi tchizi chokhala ndi mafuta omwe amapezeka ndi 1-3%, kefir 1.5% kapena osagwiritsa ntchito mafuta - ndipo ndizotheka komanso zothandiza.

Chifukwa chake, ndi mndandanda wazinthu zamagulu azakudya ndizodziwikiratu kapena pang'ono. Ndikofunika kwambiri kupatula kusokerera ndi grill ngati njira yophikira. Ndikofunika kwambiri kudya zakudya zopatsa mphamvu, zopatsa mphamvu, zopatsa mphamvu. Kutalika kwakukulu kwa chakudya chatsiku lililonse ndi pafupifupi 2500 calories.

• Zonunkhira - mpaka kasanu patsiku, kuti zakudya zomwe zili pakati ndizochepa, kupatula kuwoneka kwamanjala,
• Kuletsa mchere: zosaposa 5 g patsiku,
• Kuchuluka kwa madzimadzi kukwera mpaka malita ndi theka (posagwirizana ndi impso),
• Chakudya chamadzulo - pafupifupi maola 6-7, palibe pambuyo pake
• Njira zophikira zovomerezeka ndizoyendetsa, kuwiritsa, kuwotcha, kuphika.

Zitsanzo za menyu wazakudya zopatsa lipid

Zikuwonekeratu kuti chakudya chopezeka paliponse komanso chabwino sichikupezeka. Tonse ndife osiyana, kotero zakudya m'thupi la anthu osiyana, kulemera, okhala ndi matenda osiyanasiyana zimakhala ndi mawonekedwe ake. Kuthamanga, zakudya ziyenera kutumizidwa ndi katswiri wa zakudya kapena endocrinologist, potengera mawonekedwe a kagayidwe ndi kukhalapo kwa matenda enaake.

Ndikofunikira osati kukhalapo kwa mndandanda wazinthu zina, komanso kuphatikiza. Chifukwa chake, ndibwino kuphika chakudya cham'mawa, ndikuphatikiza nyama ndi ndiwo zamasamba, m'malo mopanga chimanga, pachakudya - mwachikhalidwe amayenera kudya mbale yoyamba. Pansipa pali mndandanda wazitsanzo za sabata, womwe ungatsatidwe ndi anthu ambiri omwe ali ndi vuto la lipid.

Tsiku loyamba:

• chakudya cham'mawa - phala lophwaphika (pafupifupi magalamu mazana awiri), tiyi kapena khofi, mwina ndi mkaka,
• II kadzutsa - kapu yamadzi, saladi (nkhaka, tomato, kabichi),
• nkhomaliro - msuzi pa masamba osapepuka kapena msuzi wa nyama, cutlets ya nkhuku yokhala ndi masamba ophika, msuzi wa mabulosi, kagawo ka mkate wa chinangwa,
• chakudya chamadzulo - chovala chansomba, nsomba, mpunga, tiyi wopanda shuga, zipatso.
• Musanagone, mutha kumwa kefir yochepa yamafuta, mkaka wophika wophika, yogati.

• chakudya cham'mawa - omelet kuchokera ku mazira awiri, saladi wa kabichi watsopano ndi mafuta (mchere wamchere umathandizanso),
• II kadzutsa - juwisi kapena apulo, peyala,
• nkhomaliro - msuzi wamasamba ndi kagawo ka mkate wa rye, ng'ombe yophika ndi masamba otentha, madzi a mabulosi,
• chakudya chamadzulo - nsomba souffle ndi mbatata yosenda, beets grated ndi batala, tiyi.

• pa kadzutsa - oat kapena phala, lopangidwa mkaka wopanda mafuta, tiyi, mutha - ndi uchi,
• II kadzutsa - tchizi chamafuta ochepa wopanda mafuta ndi kupanikizana, msuzi wa zipatso,
• nkhomaliro - msuzi wa kabichi kuchokera kabichi watsopano, mkate wa chinangwa, mbatata zopangidwa ndi veal, zipatso zambiri zouma,
• chakudya chamadzulo - kaloti grated ndi mafuta mpendadzuwa, kanyumba tchizi casserole ndi prunes, tiyi wopanda shuga.

Tsiku lachinayi:

• kadzutsa - mapira mapira ndi dzungu, khofi wopanda mphamvu
• II kadzutsa - yogurt yamafuta ochepa, madzi a zipatso,
• nkhomaliro - msuzi wa beetroot ndi supuni ya kirimu wowawasa wopanda mafuta, mkate wa chinangwa, nsomba zokazinga ndi mpunga, zipatso zambiri zouma,
• chakudya chamadzulo - msuzi wa tirigu wokhathamira, saladi wa kabichi watsopano, kefir wopanda mafuta.

Tsiku Lachisanu:

• Chakudya cham'mawa - yogwiritsa ntchito yogati yachilengedwe,
• nkhomaliro - msuzi wa zipatso, ma cookie owuma (owononga),
• nkhomaliro - msuzi wokhala ndi nyama yamalonda yamkango, buledi, kabichi wodutsa ndi goulash kuchokera ku malingaliro, zouma zipatso zowerengeka,
• chakudya chamadzulo - dzungu phala, kefir.

Palibe kuwonongeka koopsa kuchokera ku impso, chiwindi, matumbo, amaloledwa kukonza nthawi zina. Mwachitsanzo, apulo tsiku (mpaka kilogalamu ya maapulo patsiku, tchizi tchizi, nyama yophika pang'ono pachakudya), kanyumba tchizi tsiku (mpaka 500 g yatsopano tchizi, casserole kapena cheesecakes, kefir, zipatso).

Zosankha zomwe zalembedwazo zikuwonetsa. Mwa akazi, kudya kotereku sikungayambitse chisokonezo cham'maganizo, chifukwa kugonana kosasangalatsa kumakonda kudya mitundu iliyonse yazakudya ndi zoletsa. Amuna ali ndi nkhawa ndi zopezeka zonse za calorie komanso kusamva bwino kwa njala pokhudzana ndi kusowa kwa zida zamagetsi. Osataya mtima: ndizotheka kupereka mphamvu tsiku ndi tsiku ndi nyama yopendekera, chimanga, ndi mafuta a masamba.

Mitundu ya nyama yomwe odwala ndi hypercholesterolemia angadye ndi ng'ombe, kalulu, nyama yamwana wamtundu, nkhuku, nkhuku, yophika monga mtundu wa cutlets za gaba, goulash, soufflé, yophika kapena yoyatsidwa.

Kusankha zamasamba kulibe malire. Izi zitha kukhala kabichi, zukini, beets, kaloti, radichi, ma thumba, ma broccoli, phwetekere, nkhaka, etc. Masamba amatha kutumiziridwa, kuwotchera komanso kukhala abwino monga saladi. Tomato ndiwothandiza mu matenda a mtima, amakhala ndi zotsutsana ndi khansa chifukwa cha kuchuluka kwa antioxidants ndi lycopene.

Zipatso ndi zipatso ndizolandiridwa. Maapulo, mapeyala, zipatso za citrus, yamatcheri, ma buliberries, cranberries ndizothandiza kwa aliyense. Mabhanana ndi abwino, koma osavomerezeka kwa odwala omwe ali ndi matenda ashuga chifukwa cha kuchuluka kwa shuga, koma kwa odwala omwe ali ndi vuto la mtima komanso kusintha kwa metabolic mu myocardium, nthochi ndizothandiza kwambiri chifukwa zimakhala ndi zinthu zambiri za kufufuza (magnesium ndi potaziyamu).

Mbale zimatha kukhala zosiyanasiyana: mafunde a bankwheat, mapira, oatmeal, chimanga ndi tirigu, mpunga, mphodza. Odwala omwe ali ndi vuto la kagayidwe kazakudya sayenera kutenga nawo mpunga, semolina imatsutsana. Porridge ndi othandiza pakudya m'mawa, mutha kuwaphika m'madzi kapena mkaka wopanda mafuta pang'ono ndi kuwonjezera kwa batala pang'ono, amapereka chakudya chokwanira kwa theka loyamba la tsiku, kusintha metabolism yamafuta ndikuyendetsa chimbudzi.

M'mbale zothira nyama, masamba ndi saladi, ndikofunikira kuwonjezera amadyera, adyo, anyezi, omwe ali ndi antioxidants ndi mavitamini, kupewa kupezeka kwamafuta pamakoma a mtima, ndikuthandizira chidwi.

Maswiti ndi njira yokhayo yosangalalira, makamaka chifukwa cha dzino lokoma, koma muyenera kukumbukira kuti chakudya chopezeka mosavuta, makeke, makeke atsopano zimathandizira kwambiri kuphatikiza chakudya ndi mafuta. Zakudya zowonjezera zimapangitsanso atherosulinosis!

Ndi kusintha kwa mawonekedwe a lipid, tikulimbikitsidwa kupatula kuphika ndi kuphika, koma ndizotheka nthawi zina kudzichitira nokha ku marshmallows, pastille, marmalade, uchi. Zachidziwikire, zonse ziyenera kuyang'aniridwa ndipo siziyenera kuzunzidwa, ndiye kuti chidutswa cha marshmallow sichingavulaze thupi. Kumbali inayi, maswiti amatha kusinthidwa ndi zipatso - zonse ndizokoma komanso zopatsa thanzi.

Mafuta okhala ndi hyperlipidemia amayenera kudyedwa kwambiri - mpaka lita ndi theka malita patsiku. Ngati pali matenda a impso ofanana, ndiye kuti simuyenera kumwa nawo. Kugwiritsa ntchito tiyi komanso ngakhale khofi wofooka sikuletsedwa, zipatso zosafunikira, zakumwa za zipatso, timadziti ndizothandiza. Ngati kagayidwe kazakudya sikakhudzidwa, ndiye kuti ndizotheka kuwonjezera shuga pazakumwa, odwala matenda ashuga ayenera kukana shuga m'malo mwa fructose kapena okoma.

Monga mukuwonera, zakudya zopezeka ndi cholesterol yokwezeka, ngakhale zili ndi zovuta zina, sizimachepetsa kwambiri kadyedwe. Mutha kudya ngati siziri zonse, ndiye pafupifupi chilichonse, kudzipatsa zakudya zopatsa thanzi popanda kusiya kukoma ndi zakudya zosiyanasiyana zomwe zaphikidwa. Chachikulu ndicholinga chofuna kumenyera nkhondo thanzi lanu, ndipo zomwe mumakonda mukakhuta zimatha kukhutitsidwa ndi zomwe zili zothandiza komanso zotetezeka.

Gawo 2: mukamaliza kufunsa funso lanu mu fomu ili m'munsiyi ↓ Gawo 3: Muthokozanso katswiriyo pomulipirira ndalama yotsutsana

Barele akulira

Kuphatikiza phala monga izi m'zakudya zanu kuti muthane ndi hemoglobin, kuchepetsa thupi ndikuwongolera kagayidwe kake mthupi, kulimbitsa ndi kuyeretsa dongosolo la mtima. Nutrition amavomeranso kudya porridge iyi yokhala ndi cholesterol yambiri kuti ichotse magazi ndi kupewa mapangidwe a zolembera. Izi ndichifukwa cha zinthu zotsatirazi, zomwe zili ndi phala la barele:

• mavitamini A, B, D, E, PP,
• zinthu zazing'ono ndi zazikulu (calcium, magnesium, potaziyamu, phosphorous, iron).

Bwana Oatmeal

Akatswiri amati phala lochokera ku oatmeal ndilothandiza kwambiri poyerekeza ndi mbewu zina. Chifukwa cha kapangidwe kake, ili ndi zinthu zotsatirazi:

• imakhazikitsa shuga
• kubwezeretsa vitamini ndi mchere wokwanira,
• petroli
• amakhutiritsa thupi ndi zinthu zofunikira,
• zimapangitsa kuti muchepetse kunenepa.

Oatmeal imaphatikizapo zinthu izi:

Phala ili ndilothandiza chifukwa cha mavitamini.

• CHIKWANGWANI
• zopatsa mphamvu zovuta
• mavitamini
• amino acid
• omega 3
• sodium
• mankhwala enaake
• magnesium
• ayodini

Ndikofunikira kupanga chisankho pokomera mbewu wamba, popeza mbewu monga mapaketi ndi kukonzekera pompopompo zimakhala ndi zinthu zopanda phindu. Ndikulimbikitsidwa kuphika pamadzi popanda kuwonjezera batala, shuga, mkaka, koma mutha kugwiritsa ntchito zotsekemera zachilengedwe - uchi, zipatso ndi zipatso kuti mumve kukoma.

Malingaliro a akatswiri: mitundu iti ndi yofunika?

Gome limaperekera chimanga, chomwe, malinga ndi akatswiri azakudya, amatha kudya kuti muchepetse cholesterol:

Mafuta ophikira

Chimodzi mwazinthu zotsutsana kudya. Mafuta atsopano azitsamba alibe cholesterol yambiri ndipo amachepetsa mulingo wa chinthu m'magazi. Othandiza kwambiri ndi mpendadzuwa wa maolivi komanso osapsa. Ngati mumagwiritsa ntchito mafuta posenda, zinthu zopindulitsa zimasuluka, ndipo zimasanduka cholesterol yosafunikira. Supuni yazopangidwa kuchokera ku maolivi imakhala ndi 22 mg ya phytosterols, yofunikira kwambiri kuti ipange microflora yopindulitsa m'thupi lathu.

Izi zimatengera mwachindunji zomwe nyama inkadya. Nyama yabwino kwambiri pokhudzana ndi cholesterol yopindulitsa mwa mitundu ya herbivorous. Chomwe chimapangitsa izi ndikudzaza kwazinthu zamkuwa ndi mkuwa, zomwe ndizofunikira kwambiri kuti zithekere zinthu zoyipa. Nyama zina, nyama imakhala yamafuta kwambiri, osavomerezeka kudya. Idyani ng'ombe, nkhumba, nkhuku, nkhuku. Pankhaniyi, njira yophikira ndiyofunika kwambiri. Nyama yowotchera muzinthu zake imakhala yotsika kwambiri pozizira kapena kuwiritsa.

Zothandiza kwambiri ndi misuzi yazipatso zatsopano, zakumwa za zipatso, madzi oyera. Maapulo atsopano, ma plamu, mphesa zosankhidwa bwino ndi nyengo. Ngati mukutsimikiza mwachilengedwe ndi mtundu wawo, ndiye kuti mumamwa madzi, ngati sichoncho, ndibwino kumwa kapu yamadzi oyera. Ingogwira ntchito zonse zaukhondo. Madzi, monga china chilichonse, amatha kuchotsa zinyalala zosafunikira, cholesterol yoyipa. Sikulimbikitsidwa kumwa zakumwa ndi mpweya. Asayansi atsimikizira kuti kaboni dayokisaidi imakhudza mitsempha ya magazi.

Timagwiritsa ntchito zopangidwa ndi chimanga tsiku lililonse. Mkate, buledi, makeke - zonsezi ziyenera kukhala tirigu wathunthu. Mwanjira imeneyi thupi lathu limalandira ulusi. Zakudya zina zophikira, zakudya monga chimanga siziyenera kuphatikizidwa. Ndi bwino kudya maamondi, mtedza. Porridge yozikidwa m'mbale ya buckwheat, mpunga, tirigu, barele, chimanga uyenera kukhala pazakudya za tsiku ndi tsiku za munthu wathanzi.

Idyani maapulo, ma plamu ambiri, zipatso za malalanje, mphesa, ndi nthochi pafupipafupi. Izi ndi zinthu zomwe zimatsitsa cholesterol mwachindunji. Zipatso ndizofunika kwambiri - sitiroberi, rasipiberi, currants. Ali ndi michere yambiri kuposa yoyamba. Koma ndikofunikira kudya zipatso nthawi yoyamba ya tsiku kuti akhale ndi nthawi yokwanitsidwa ndi thupi. Mukatha kudya nkhomaliro, muyenera kuwadya pang'ono. Chakudya chamtunduwu chimakhala ndi mitundu yambiri ya fiber (fiber), yofunikira pakugaya bwino.

Njira yodziwika yochotsera cholesterol yambiri m'mwazi ndikudya kaloti, beets, ndi squash. Zamasamba zimayenera kudyedwa zonse ziwiri zosaphika ndi kuphika. Mbatata nthawi zambiri zimayesedwa ngati gwero lalikulu la cholesterol yoyipa. Koma momwemonso kuphika kapena kuphika kosayenera. Masamba otenthedwa, ndikuphatikiza ndi mafuta ochepa a azitona, amakhala chakudya chabwino cham'mawa, nkhomaliro kapena chakudya chamadzulo.

Zinthu zamkaka

Ndikofunika kwambiri kugwiritsa ntchito mkaka wa skim, tchizi cha kanyumba, kefir, tchizi. Kuti muchepetse cholesterol, mitundu yonse ya zakudya zamafuta kwambiri sayenera kudyedwa. Amaloledwa kuphatikiza iwo ndi ena (tiyi ndi mkaka, tchizi tchizi ndi juwisi, kefir ndi buledi wonse wa tirigu). Ngati nkovuta kukana zinthu izi, ziduleni. Mwachitsanzo, pophika mbewu monga chimanga kapena masamba, mutha kugwiritsa ntchito mkaka wothira madzi.

Pazakudya za ku Armenia, Azerbaijani, Turkey, maziko a chakudya chilichonse ndi zonunkhira. Koma mayiko awa alibe opaleshoni yamatenda a atherosulinosis. Zitsamba zosiyanasiyana monga zokometsera ndizothandiza kwambiri kwa thupi. Koma sikulimbikitsidwa kudya tsabola wofiira ndi wakuda, nandolo zotsekemera. Zokongoletsera zina: basil, nthangala zonyamula, tsamba la bay, marjoram, parsley, katsabola kungakhale kuwonjezera kuwonjezera pa chakudya chamagulu. Izi zotsitsa mafuta m'thupi zimayenera kuyang'aniridwa, makamaka ngati sizikuthandizidwa ndi mankhwala.

Mndandanda wazakudya zomwe siziyenera kuperekedwa kuchakudya

Cholesterol ambiri amapezeka muzinthu zomwe zimakhala ndi mafuta. Apa mzerewo ndi wocheperako - nyama yowuma ya ng'ombe ndiyothandiza, ndipo mafuta sayenera kuperekedwa kuchakudya. Cholesterol yochulukirapo imapezekanso m'mafuta, wowawasa wowawasa, ndi mitundu ina ya tchizi tchizi. Nayi mndandanda wachidule wazinthu zotere:

• ubongo wa nyama iliyonse
• chiwindi, pastes,
• nsomba zamitundu yosiyanasiyana, zamafuta am'nyanja zam'madzi,
• mazira, bakha, zinziri,
• batala, kirimu wowawasa, mkaka wamafuta ndi kefir,
• shrimp ndi squid (zakudya zina zam'madzi zitha kukhala ndi cholesterol yambiri).

Ngati mumagawa cholesterol yonse pazabwino ndi zoyipa, ndiye kuti kusiyana kwakeko ndikofunika. Zothandiza pakugwiritsa ntchito thupi lanu zimakhala pazinthu zonse pamwambapa zambiri. Kuti cholesterol yomwe ili mkati mwake isakhale yoipa, muyenera kukonza bwino mbale. Nawa malangizo apomwe angaphikidwe bwino:

1. Osagwiritsa ntchito mchere wambiri, shuga ndi tsabola wakuda.
2. Osamayamwa katundu, koma ndibwino kupatula kachitidwe kamakonzedwe kake.
3. Mafuta kapena chithupsa.
4. Onjezani mafuta azamasamba musanadye, osati kuphika.
5. Gwiritsani ntchito kuchuluka kwa masamba komanso zipatso zabwino muzakudya zosiyanasiyana, ngakhale nyama.

Menyu okhala ndi zinthu zomwe zimatsitsa cholesterol "yoyipa"

Kukuthandizani kuti muzitha kudya mafuta ochepa a cholesterol, gwiritsani ntchito chakudya.Zinthu zonse ziyenera kukhala zatsopano, zachilengedwe komanso zowutsa mudyo. Magazi a cholesterol abwinobwino adzachira pakapita miyezi yochepa, ngati mutsatira malangizowo:

1. Chakudya cham'mawa - msuzi wa kaloti, anyezi watsopano, mbatata yochepa komanso nyama yochepa yamafuta ndi phala iliyonse (onjezerani mafuta pang'ono masamba musanadye). Sambani pansi ndi apulo kapena lalanje watsopano. Analola kugwiritsa ntchito mkate ndi chinangwa, mkate. Chakudya chamadzulo - phala la mpunga ndi nsomba yophika. Tiyi yobiriwira ndi mandimu. Chakudya chamadzulo - saladi iliyonse yomwe ili ndi masamba abwino ndi kuwonjezera kwa mafuta a masamba. Mkate wopaka ndi chinangwa kapena chimanga chonse. Kefir kapena mkaka wa nonfat.
2. Chakudya cham'mawa - buckwheat, mpunga kapena phala la tirigu ndi kuwonjezera kwa mafuta a masamba, zitsamba. Kulowetsedwa kapena kuchuluka kwa zipatso zouma, ma cookie osawerengeka. Chakudya chamasana - borsch wopanda anyezi wokazinga, nyama yotsika ndi zitsamba. Chakudya chamadzulo - mbale yamtundu uliwonse yophika nyama yophika. Kefir kapena tiyi wobiriwira wokhala ndi uchi ndi mandimu.
3. Chakudya cham'mawa - mbale iliyonse yam'mbali ndi saladi yamasamba, masamba ambiri. Mutha kuphika nsomba kapena nsomba zina. Tiyi wokhala ndi zipatso (yamatcheri, yamatcheri, sitiroberi, sitiroberi, etc.) Chakudya chamasana - msuzi wamasamba ndi kuwonjezera kwa mafuta a masamba. Cottage tchizi skimmed ndi mwatsopano kufinya madzi. Chakudya chamadzulo - cutlets za nthunzi yopanda mafuta, chimanga kapena phala la dzira. Kefir, tiyi kapena compote wopanda zipatso. Mkate wonse wa tirigu.

Zakudya zamtundu uliwonse zomwe mungasankhe, popanda malire muyenera kudya kaloti watsopano ndi kabichi, beets ndi anyezi wobiriwira, maapulo ndi mapeyala, zipatso ndi madzi. Ngati pakatikati pa zakudya zabwino mukufuna kudya kena kake, ndiye kuti nthochi imakhala yabwino kuposa ma cookie, komanso tiyi wobiriwira - wathanzi kuposa khofi. Zakudya zachilengedwe nthawi zonse zimakhala ndi cholesterol yochepa.

Chakudya cha Cholesterol Chazikulu

Ngati muli ndi mafunso okhudza mitundu inayake ya zakudya zopatsa thanzi, yang'anani pa tebulo (chithunzi pansipa). Zimawonetsa kuchuluka kwa cholesterol (mg mg) pachakudya chilichonse cha 100 g. Ndikulimbikitsidwa kudya kwambiri kuti chisonyezo sichikupitilira 2000 mg patsiku. Kenako zombozo zimagwira ntchito molondola, ndipo msinkhu wa thupi umafanana ndi momwe munthu alili.

Malangizo azakudya zamavidiyo kuchokera kwa Elena Malysheva

Kukhala ndi lingaliro lomveka la cholesterol, ndikofunikira kuganizira malingaliro osiyanasiyana a akatswiri pankhaniyi. Poonera vidiyo yotsatirayi, muphunziranso malingaliro ena okhudza kudya wathanzi. Kanemayo akuwulula zinsinsi za kutalika kwa moyo, kupereka malangizo pa kuphika kwapamwamba ndi malingaliro kwa iwo omwe akufuna kutsatira moyo wathanzi.