Maapulo ndi cholesterol

Maapulo adadziwika ndi munthu kwa nthawi yayitali, pafupifupi zaka 3,000. Kuyambira kale, munthu amasankha zipatsozi, koma makolo awo sanakonde makolo awo. Adayamba kubzala chikhalidwechi. Chifukwa chiyani, kufikira lero, maapulo ndi otchuka kwambiri pakati pa ana ndi akulu omwe?

Choyamba, ndizokoma. Mwamuna kuyambira nthawi yakulima adabzala mitundu yambiri yomwe imasiyana ndi kukoma. Aliyense amadziwa kuti pali mavitamini ambiri maapulo. Inde alipo. Ndipo koposa zonsezi, zipatsozi ndizodziwika chifukwa cha zomwe zili ndi mavitamini C. Komabe, kutengera mitundu, kuchuluka kwake kudzakhala kosiyana.

Poyamba pazomwe zili ascorbic acid ndi maapulo wobiriwira. Ndipo kuchuluka kwawo acidic, kumakhala kogwiritsa ntchito mankhwalawo kumeneko. Mu malo achiwiri ndi maapulo ofiira. Ndipo maapulo achikasu amatseka mzerewu. Mavitamini ndiabwino, koma madokotala amayamikira kwambiri pectin mumaapulo. Imatha kuchepetsa magazi m'thupi. Nthawi zambiri, mulingo wake ndi 5.2 mmol / lita.

Cholesterol ikaposa malire yovomerezeka, imayamba kuvulaza thupi. Cholesterol imayikidwa mu khoma la chotengera, ndikupanga zolembedwa za atherosulinotic. Popita nthawi, zimachepetsa lumen zija, zimapangitsa kutsika kwa magazi komwe kumathandizira ziwalo zamkati ndikuwapatsanso mpweya. Chofunika kwambiri pakusowa kwa mpweya ndi ziwalo monga mtima ndi ubongo. Zotsatira zake, pachimake myocardial infarction kapena pachimake cerebrovascular ngozi (sitiroko) zitha kuchitika.

Pectin amatha kutsitsa cholesterol ndi 10-15%. Palibe laling'ono monga momwe likuwonekera. Tiyerekeze kuti muli ndi cholesterol ya 5.6 mmol / lita. Mutha kutsetsereka mosavuta mpaka 5.0 mmol / lita mwa kungotsamira kwambiri maapulo. Palibe mankhwala omwe adzafunike.

Mukamasankha maapulo, ndikofunikira kudziwa zomwe mukufuna kuchokera kwa iwo: kukoma kapena chakudya. Kutengera izi, mumasankha mitundu yomwe mukufuna. Zachidziwikire, ndibwino kusankha zipatso zamadzimadzi, m'malo mwa "makatani", omwe atayika pafupifupi chinyezi cha 10-15%.

Kuda nkhawa za chitetezo cha maapulo, makamaka iwo omwe ali ndi minda yawo yazipatso ndipo funsoli ndilovuta kwambiri pakugwa, nthawi yokolola. Ngati pali maapulo ambiri, ndiye kuti sera yazakudya ingakuthandizeni. Sambani maapulo osambitsidwa kwa masekondi 1-2 mu sera. Zolemba malire, pambuyo pa masekondi 30 mpaka 40 zimazizira. Zotsatira zake, apuloyo adzakhala ngati chipolopolo, chomwe chingalepheretse chinyezi. Kukulani apulo aliyense papepala ndikuyiyika mukabati. Mwanjira imeneyi, azisungidwa kwanthawi yayitali. Nthawi yakumwa ikafika, ingomizani zipatsozo m'madzi otentha ndipo sera ikasiyira pambuyo pawo.

Kodi maapulo amachepetsa bwanji cholesterol?

Phindu la maapulo pokhudzana ndi mafuta ochulukirapo ladziwika kwa nthawi yayitali. Kamodzi mwa anthu angapo padziko lapansi mutha kupeza mawu anzeru, miyambi ndi zonena zokhudzana ndi kukhoza kwa maapulo ochepetsa mafuta. Nzeru zoterezi zimapangidwa modabwitsa kudzera m'mibadwo yambiri ya anthu omwe amathandizidwa ndi cholesterol yayikulu ndi maapulo.

Kuyesera zakudya, komwe kunaphatikizapo maapulo, kunachitika ndi asayansi m'maiko ambiri, ndipo onsewa anawonetsa kuti chipatsochi chimatsitsadi cholesterol, ndipo pafupifupi 10 peresenti.

Chofunikira chachikulu mu apulo chomwe chimatsitsa cholesterol ndi pectin, mtundu wapadera wa CHIKWANGWANI chomwe chili mbali ya makoma a cell a chipatsochi. Mwa njira, apulo pano amatha kutchedwa katswiri pakati pa zipatso, chifukwa pectin muzolemera zake ndi 15 peresenti. Magawo 85 otsalawo mwa kulemera kwa chipatsochi ndi madzi okhala ndi organic acid, mchere ndi mchere womwe umasungunuka. Pectin ndi mtundu wa fiber womwe umatha kusungunuka m'madzi. Mwakutero, kukula kochepa kwa pectin ya apulo imatha kulowa mwachindunji m'matumba, momwe amathandizira. M'matumbo, ma pectin apulo amatha kugwira zigawo za lipids zomwe zimalowa m'magazi pamodzi ndi zakudya zamafuta.

Kuphatikiza apo, pectin m'magazi imatha kutsitsa cholesterol yokwanira kudzera mukusungunuka komanso malo amodzi a lipid. Chifukwa chake, m'matumbo a odwala omwe ali ndi cholesterol yayikulu, mapepala amatha kupanga omwe amatha kukhala ndi vuto la mtima kapena sitiroko. Pectin amachotsa pang'onopang'ono tinthu tating'onoting'ono ta mafuta, timakoka tokha, kenako ndikuchotsa mwachilengedwe.

Apple pectin imagwiranso ntchito m'matumbo. Amakulolani kuti mumange ma asidi a bile, pomwe chiwindi chimakhudza ndikupanga ndikupereka gawo lina la bile acid, lomwe limaphatikizapo, kuphatikiza mafuta ambiri a cholesterol. Cholesterol, yomwe imapita kukapangidwa kwa ma asidi a bile, imatengedwa kuchokera pazakudya zomwe zakhala zikulandiridwa posachedwa, kapena kuchokera kumafositi amafuta, omwe amachepetsa kuchuluka kwake kwathunthu m'thupi.

Pa nthawi yoyamba kudya maapulo pafupipafupi muzakudya, ntchito ya chiwindi imachulukitsidwa, chifukwa imayenera kusinthasintha ndikusinthana ndi ma acid atsopano a bile, ndikumamwa mphamvu zake za cholesterol pazomwezi. Kenako, nthawi yosinthira ikadzadutsa, kupezeka bwino mu thupi. Mwambiri, mulingo wa cholesterol panthawiyi uzikhala wachilendo kwambiri kuposa momwe mungagwiritsire maapulo.

Kodi maapulo amatha kusinthidwa ndi pectin yoyera?

Ngati pectin ndi yofunikira kwambiri polimbana ndi cholesterol yayikulu, bwanji osatenga gawo ili lokhalo? Kuti muchepetse kuchuluka kwa lipids m'magazi, 20 g ya pectin patsiku ndikokwanira. Koma palibe amene amadya ma 1.5 maapulo tsiku lililonse. Zotsatira zakuchiritsika zimatha kuwonekera ngakhale kwa iwo omwe amangodya zipatso zitatu zokha patsiku.

Chowonadi ndi chakuti apulo pectin samachepetsa cholesterol yayikulu padera, koma kuphatikiza ndi zina. Mu maapulo, imagwirizanitsidwa ndi ascorbic acid, magnesium, potaziyamu. Chifukwa chake, mukamadya zipatso, njira zingapo zimayambitsidwa nthawi imodzi, ndipo zotsatira zake zimakhala zosangalatsa. Chifukwa chake, apulo yonse ndiyothandiza kwambiri kuposa zida zonse zomwe zimalowa m'thupi mosiyana. Uku ndi kugwirizanitsa komwe kumapangitsa kutsitsa cholesterol pophatikizira chipatso ichi muzakudya zanu.

Tisaiwale za kupezeka kwa maapulo. Masiku ano, aliyense angathe kudya zipatsozi tsiku lililonse, mosasamala kanthu kuti ali ndi ndalama zochuluka motani. Ndipo zoona zake, maapulo ndi zipatso zopanda nyengo. Mwanjira ina, imatha kupezeka pa intaneti chaka chonse.

Ndi maapulo ati omwe ali bwino kusankha kutsika cholesterol?

Kodi maapulo onse ndi ofanana, ndipo kodi pali malamulo akusankha? Inde, pali malingaliro ena omwe angathandize munthu kuti apindule kwambiri ndi zipatsozi. Zikuwoneka kuti mu zipatso zosapsa kuchuluka kwa pectin ndizochepa poyerekeza ndi zipatso zomwe zimatengedwa panthawi. Komanso, zipatso zakupsa pakapita nthawi zimawonjezera zomwe zili pectin. Izi zitha kuzindikirika ndi kukoma. Zamkati mwa chipatso salinso acidic, zotanuka komanso yowutsa mudyo, koma m'malo zofewa.

Mwa njira, kukoma kwa maapulo - okoma kapena wowawasa - ali pafupi kudziyimira pawokha mu shuga mu chipatso ichi, monga anthu ambiri amaganiza. Zambiri zopatsa mphamvu za mitundu yosiyanasiyana ya chipatsochi zimakhala zofanana ndipo zimasinthasintha pamlingo wa 46 Kcal pa 100g. Zomverera zamtunduwu zimachitika chifukwa cha zomwe zili organic acid - citric, tartaric, malic, succinic, ascorbic. Mitundu ina, zomwe asidi amapezeka zimakhala zochepa, chifukwa chake amawoneka okoma kwambiri kwa ogula.

Apple mono-zakudya

Zakudya zotchedwa mamono zimatchedwa chakudya chomwe chimakhala chimodzi, ziwiri zokha, zopangidwa. Zakudya za Apple mono nthawi zambiri zimawonekera m'mayendedwe osiyanasiyana - m'magazini, pa intaneti, kuchokera pa TV. Ngati maapulo ali athanzi, kodi kugwiritsa ntchito kwawo kungakhale koopsa?

Ngakhale zipatsozi ndizopindulitsa, kudya kwawo kwakutali, kuphatikiza ndi kukana zinthu zina, kukhoza kuvulaza thupi. Pakatha masiku 4-6 kuchokera pakudya koteroko, munthu amatha kuwona kuwonda kwa tsitsi, kuwonongeka kwa mawonekedwe a misomali, khungu, ndipo munthu amangolota mphamvu.

Cholesterol, ngakhale ikhale yowopsa motani, idafunikirabe thupi. Cholesterol ndi gawo limodzi lofunika kwambiri kwamankhwala am'mimba. Chifukwa cha cholesterol, mahomoni amapanga thupi. M'mawu akuti, njira yofananira yonse yopanga zinthu popanda chinthu chofunikirachi ndizosatheka, ndipo zonsezi - osanenapo zakupezeka konse kwa maapulo mapuloteni ofunikira pakupanga maselo mthupi. Zakudya za Apple mono zimatha kusokoneza bwino m'thupi, zomwe pambuyo pake zimakhala zovuta kwambiri kubwezeretsa.

Chowonadi ndi chakuti apulosi a mono-zakudya, komabe, monga ena ambiri, sanapangidwe kwa nthawi yayitali. Kukhazikitsa tsiku losala kudya ma 1.5 mpaka maapulo awiri ndikuyenda koyenera. Ndikofunika kusiya pakapita nthawi komanso osachulukitsa chakudya chotere kwa nthawi yayitali, koma kuti muchepetse cholesterol pang'onopang'ono, osayamba kugwiritsa ntchito chakudya chokayikitsa.

Kuphatikiza apo, maapulo amayambitsa kusamva bwino kwa njala. Ngati chipatsochi chimagwiritsidwa ntchito ngati chakudya, chimagwira ntchito bwino kuchotsa mafuta m'thupi ambiri. Ngati apulo ndiye chinthu chachikulu m'zakudyazo, ndiye kuti munthu ali ndi mwayi uliwonse wokhoza kuthana ndi zakudya zoterezi kenako amadya kwambiri kuposa masiku onse.

Maapulo ophika

Ayenera kukambidwa padera. Zikuwoneka kuti zipatso zatsopano zimakhala zathanzi nthawi zonse kuposa kutentha kwanyengo, koma maapulo ake amakhala osiyana.

Mukaphika, CHIKWANGWANI chomwe chimakhala mkati mwake chimakhala ndi mawonekedwe omwe angapezeke mosavuta, zomwe zikutanthauza kuti zotsatira za izi ndizopanda phokoso. Zachidziwikire, nthawi yomweyo gawo lama mavitamini ndi michere limatayika.

Tisaiwale kuti magulu ena aanthu amatha kudya zipatso zatsopano pokhapokha, kapena ndizoletsedwa kwathunthu. Pakati pa anthu omwe ali ndi cholesterol yambiri palinso ambiri, chifukwa ambiri a iwo, kuphatikiza zovuta zama metabolic, amakhalanso ndi vuto la m'mimba, makamaka, zilonda zam'mimba kapena zilonda 12 zam'mimba. Potere, apulo watsopano amatha kuyambitsa matendawa, zomwe zikutanthauza kuti chipatsocho ndibwino kudya chophika.

Pomaliza, amayi oyamwitsa, omwe ana awo ali ndi zaka zosakwana miyezi itatu, osavomerezeka kuti adye masamba atsopano ndi zipatso, ndipo apulo wophika pano ndiolandilidwa kwambiri.

Kodi mumafunika maapulo angati patsiku?

Mlingo woyenera, womwe umalola munthu kuti achepetse cholesterol yochenjera ndikukhalabe wamphamvu, ndi maapulo atatu patsiku. Ngati ndalama izi zidapitilira, ndiye kuti palibe chowopsa chomwe chingachitike. Ndikofunikira kuti, pamodzi ndi maapulo, zinthu zina zomwe zili ndi zinthu zofunika pamapulogalamu onse zizilowa mthupi.

Madokotala amalimbikitsa kuti asamagona kwakanthawi mutadya zipatso izi, komanso chakudya chilichonse. Bodza limalepheretsa chimbudzi, makamaka ngati munthu wagona kudzanja lamanja lake. Izi zitha kubweretsanso kutentha m'mimba komanso kudzimbidwa. Maapulo amatha kudya mpaka madzulo, komabe, zipatso zomwe zimadyedwa usiku zimatha kuyambitsa njala pambuyo pa theka la ora, kenako chilichonse chomwe chimapezeka mufiriji chitha kugwiritsidwa ntchito. Pomaliza, mukamadya zipatso zambiri, ndibwino kuchepetsa kuchuluka kwa confectionery muzakudya zanu, chifukwa 100 g mwa zipatsozi ali ndi 10 g shuga. Ndikofunika kuchulukitsa manambala ndi kuchuluka kwa maapulo patsiku, ndipo zipatso zazing'onoting'ono zimalemera pafupifupi 100 g, ndipo mutha kulingalira kuchuluka kwa shuga omwe angadye patsiku.

Maphikidwe ndi zidule

Maphikidwe opangira mbale kuchokera ku maapulo ndi ambiri ambiri. Chifukwa chake, chipatsocho chimatha kuphatikizidwa ndikusakanizidwa ndi masamba - kabichi, kaloti, radishes, ndipo tsopano saladi ya Vitamini yakonzeka. Pakadali pano, kuti muchepetse cholesterol yayikulu, muyenera kugwiritsa ntchito malangizowo ndi maphikidwe ochokera ku mankhwala azikhalidwe, omwe ayesedwa ndi mibadwo yambiri ya anthu.

Chinsinsi 1. saladi waku France. Maapulo awiri a grated ayenera kukhala osakanikirana ndi ma kernels a 5 a walnuts. Ndikwabwino kugwiritsa ntchito saladi yotereyi m'mawa, popeza mafuta ndi mapuloteni omwe amapezeka mumtedza amapatsa mphamvu komanso kupirira kwa maola angapo, ndipo pectin ya apulo ikuthandizira kukhazikika kwa chimbudzi ndikupereka kumveka kosapepuka.

Chinsinsi 2. Mizu ya Selari ndi apulo wamkulu ndi grated. Masamba okhala ndi masamba komanso masamba owonjezedwa amawonjezeredwa pamtunduwu (amatha kuwang'ambika ndi dzanja kuti asayambitse njira yophatikiza ndi oxidation mukadula ndi mpeni wachitsulo). Tsopano muyenera kudula bwino 2 cloves wa adyo ndikuwonjezera pa saladi. Zimangoyambira saladi ndi mandimu ndi uchi, supuni imodzi iliyonse, komanso mopepuka kununkhira ndi mafuta a masamba. Kuthira saladi woterowo sikuyenera kutero, chifukwa kakomedwe kake kali acidic chifukwa maapulo ndi mandimu. Kugwiritsa ntchito saladiyi katatu pa sabata, mudzadabwa kupeza kuti zinthu zambiri zamagazi zomwe m'mbuyomu zidakwezedwa kale zabwerera.

Chinsinsi 3. Chalk chimodzi cha adyo chimakhala bwino ndi theka la apulo wokometsedwa. Osakaniza ayenera kumwedwa katatu patsiku supuni 1-2. Kuphatikizikako kukhoza kukonza bwino, kumagwiritsidwa ntchito ngati chithandizo komanso kupewa atherosulinosis.

Garlic palokha imakhala ndi anti-sclerotic athari, komabe, ndi anthu ochepa omwe amatha kugwiritsa ntchito zokometsera monga choncho, ndipo zina zowonjezera nthawi zambiri sizitha kubisa kukoma kwake. Apulo wophatikizidwa ndi adyo ndi mnzake woyenera. Imasunga zokoma ndipo imakupatsani mwayi wogwiritsa ntchito mankhwalawa popanda kuzunza aliyense.

Chinsinsi 4. Iwo omwe sangakhale moyo wopanda kuphika amalangizidwa kuti azitha kuphika maapozi owotchera nthawi zambiri, popeza amachotsa mbali yoyambirira ndikuwaza madzi ozama ndi sinamoni. Cinnamon amapanga kumverera kokhutira, amapereka kukoma kokoma, koma sikuti kumawonjezera zonse zomwe zili m'mbalezo. Zakudya izi, zomwe zimakoma ngati mchere, zimatha kudyedwa tsiku lililonse. Bhonasi yabwino idzakhala kuyezetsa magazi ndi mafuta ochepa. Paphwando lokondweretsa, Chinsinsicho chitha kupitilizidwa mwa kuwonjezera mtedza woponderezedwa ndi uchi pang'ono pakati penipuyo.

Phindu la zipatso

Chimodzi mwa zipatso zofala kwambiri m'dziko lathuli ndi apulo. Ndiwabwino wathanzi, ndipo zimachitika chifukwa chake:

• Vitamini C
• Mavitamini B,
• Vitamini P
• chitsulo ndi potaziyamu
• calcium ndi pectin,
• organic zidulo
• manganese.,
• ayodini
• fluorine
• nickel
• vanadium
• zotayidwa.

Maapulo amateteza kagayidwe kazakudya ndi dongosolo logaya chakudya, amagwiritsidwa ntchito poletsa kudzimbidwa komanso kukulitsa chilakolako chofuna kudya. Kuphatikizidwa kwa maapulo kumaphatikizapo kuchuluka kwa chlorogenic acid. Ndi activator kuchotsa thupi la oxalic acid ndi matenda chiwindi.

Chithandizo cha zipatso

Maapulo m'munsi mafuta m'thupi. Izi ndizotheka chifukwa cha kupezeka kwa pectin ndi ulusi mkati mwawo. Chipatso chopendacho chili ndi magalamu 3,6 a fiber. Chinanso 90% chimasiyanitsidwa ndi fiber wamba patsiku lomwe munthu amafunikira. Chipatso chopendacho chimakhala ndi ulusi wocheperako: pafupifupi magalamu 2.7 kuchokera pazomwe zimachitika patsiku. Mamolekyu a ulusi amaphatikizana ndi cholesterol, ndikuchichotsa m'thupi. Izi zimachotsa chiwopsezo cha kuwunjika magazi, komanso kupezeka kwa matenda osiyanasiyana amtima. Ulusi wosungunuka wa chipatso chomwe ukufunsachi umatchedwa pectins, womwe umathandiza kuthana ndi cholesterol yambiri m'thupi. Amapangidwa m'chiwalo chofunikira monga chiwindi.Peel ya chipatso ndi yothandizanso chifukwa imaphatikizapo zochulukirapo komanso antioxidant quercetin. Pamodzi ndi Vitamini C, imalepheretsa zopitilira muyeso kuti zisakhudze thupi lathu. Pectin, kuphatikiza apo, amachotsa kutsogolera ndi arsenic mthupi la munthu.

Maapulo amagwiritsidwa ntchito pochiza matenda osiyanasiyana. Izi zikuphatikiza:

• Kuperewera kwa Vitamini, kutsitsa kuchuluka kwa vitamini C m'thupi.
• Gout, rheumatism.
• Mavuto am'mimba.
• Kunenepa kwambiri
• Kupewa kwa atherosulinosis.

Zakudya zosiyanasiyana komanso zakudya

Zakudya zomwe zimakuthandizani kuti muchepetse cholesterol yayikulu m'magazi ndi njira yotsimikizika popewa matenda a atherosulinosis. Kudya mafuta kuyenera kuchepetsedwa.

Malinga ndi chidziwitso choperekedwa ndi asayansi aku United States, kukhalabe ndi moyo wathanzi pazakudya kungachepetse chizindikiritso cha cholesterol "choyipa" ndi 12%. Kuti muchepetse kupitilira kwa matendawa - atherosulinosis yolumikizana ndi cholesterol yayikulu, ndikofunikira kuti zitheke mpaka 25%. Kuti muchite izi, idyani masamba am'madzi ndi nsomba. Pazakudya ndi gulu lake, munthu aliyense amene ali ndi mavuto okhala ndi cholesterol yayikulu amayenera kuyang'ana pazogulitsa izi. Kuphatikiza apo, pogula zinthu wamba, muyenera kuyang'anitsitsa zotsatirazi:

1. Mkaka. Timasankha chakumwa chomwe chili ndi mafuta osakwana 1.5 peresenti.
2. Zinthu zamkaka. Ndikofunikira kukana kugwiritsa ntchito: ngati izi ndizosatheka, ndiye kuti patsani mafuta ochepa.
3. Tchizi Muyenera kusankha mankhwalawa ndi mafuta omwe ali pansi pa 35%.
4. Yoghur Pazakudya, muyenera kusankha ma yogurts omwe ali ndi mafuta a 2% kapena kuchepera.
5. Mafuta achinyama. Amachotsedwa muzakudya za munthu yemwe akudwala cholesterol yayikulu.
6. Mafuta a azitona Izi zimathandiza kuchepetsa magazi m'thupi, motero ndi bwino kuzidya.
7. Nyama. Pali chisankho chachikulu cha nyama. Ndipo apa ndibwino kupatsa chidwi ndi nyama yang'ombe ndi nyama yamwana wankhosa. Asanaphike nyama, ndikofunikira kudula mafuta kuchokera pamenepo. Sikoyenera kusiyiratu nyama: izi zingapangitse kuchepa kwa hemoglobin. Ndipo zogulitsa zomalizidwa siziyenera kuperekedwa kwa zakudya zopatsa thanzi.
8. Turkey Kugwiritsa ntchito kwake kumalandiridwa ndi akatswiri azakudya, popeza nyama yake imangophatikiza mafuta 5% okha.
9. Nsomba. Chida chothandiza kwambiri chomwe chingachepetse chiopsezo cha vuto la mtima ndi wachitatu.
10. Mazira a mazira amakhala ndi cholesterol yambiri. Mapuloteni amatha kudya popanda mantha.

Udindo wa zipatso ndi ndiwo zamasamba popanga zakudya

France ndi Italy, dziko la Spain ndi Portugal ndi mayiko omwe ali akatswiri pazakudya za ku Mediterranean. M'mayiko awa ,imfa yodwala pamtima imakhala yochepa kwambiri poyerekeza ndi mayiko aku Europe. Izi zitha kufotokozedwa ndikuti chiwerengero cha mayikowa chimadya zipatso ndi ndiwo zamasamba pafupifupi 400 tsiku lililonse. Muli lamulo m'zakudya zawo: "Asanu akapatsidwa zipatso ndi ndiwo zamasamba patsiku." Zakudya zofananira za zakudya zaku Mediterranean, zomwe ndizofunikira kwambiri chifukwa chothandiza kwa munthu wokhala ndi cholesterol yayikulu, atha kuphatikizira:

• apulo, lalanje, peyala kapena nthochi,
• Supuni zitatu za saladi
• Supuni 1 ya zipatso zouma kapena supuni ziwiri zamasamba.

Banana ndi chakudyachi akhoza kusinthidwa ndi chipatso china. Popeza maapulo olimbana ndi cholesterol ndi othandiza kwambiri pazipatso zomwe zili pamwambapa, ndibwino kusintha nthochi kuti ikhale apulo. Zopindulitsa zomwe zili kumapeto zimatha kuphatikizidwa ndi zinthu zosiyanasiyana zomwe zimatsitsanso mafuta m'thupi. Mwachitsanzo, muzakudya zomwe mumadya, mutha kuphatikiza osakaniza opangidwa kuchokera ku supuni ziwiri za apulo ndi clove wa adyo wosankhidwa. Kuphatikizikako kumatsitsa cholesterol ikagwiritsidwa ntchito pafupipafupi. Kuphatikiza apo, maapulo amatha kuphatikizidwa muzakudya zambiri.

Mndandanda wamaladi kuti muchepetse cholesterol yamagazi:

Sendani ndikudula mphesa osachotsa filimu yoyera. Grate youma kaloti ndi ma walnuts. Ma apulo atatu pa grater yamafuta. Timaphatikiza chilichonse, kuwonjezera theka la supuni ya uchi ku saladi. Saladi iyi ilipo mu mtundu wina, popanda kugwiritsa ntchito maapulo. Amatsitsanso cholesterol yamagazi. Ngati maapulo sagwiritsidwa ntchito, ndiye kuti mutha kuwonjezera kefir wopanda mafuta pamenepo. Ngakhale m'zakudya zilizonse muyenera kugwiritsa ntchito maapulo.

Timaliza kuti maapulo amathandiza kwambiri kutsitsa cholesterol ndipo amafunika kudya.

Zisonyezero za ldl ndi hdl mukuyesa kwamwazi wamagazi

Kwa zaka zambiri osavutika ndi CHOLESTEROL?

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

Kusanthula kodziwika kotere kwa zamankhwala ngati kuyezetsa kwamwazi wamagazi kumapangitsa kuti timvetsetse momwe ziwalo zamkati zimagwirira ntchito komanso matenda omwe amapezeka m'thupi. Mwachitsanzo, mulingo wa cholesterol (chol) mu kusanthula unganene zambiri za momwe mungathere ma pathologies.

Mitundu ya Cholesterol

Cholesterol ndi mowa wamafuta, ndiye maziko a mapangidwe am'mimba, maselo achikazi ndi amuna. Kuchuluka kwa zinthu izi (80%) zimapangidwa ndi chiwindi, zina zonse zimalowa m'thupi kuchokera kuzakudya zomwe zidadyedwa. Cholesterol chochepa chokwanira kuti thupi lizigwira ntchito. Kuchuluka kwake kumakhala ndi zoopsa: zimayambitsa ziwengo ndi magazi m'mitsempha yomwe imawopseza matenda a mtima ndi mtima.

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

Chophatikiza kwathunthu (chonse) chimakhala ndi tizigawo ting'onoting'ono, mkhalidwe wodwala umadalira kuchuluka kwake. Chifukwa chake, ndi cholingana ndi kuchuluka kwathunthu, munthu m'modzi akhoza kukhala wathanzi kwathunthu, ndipo winayo (kukhala ndi cholesterol yoyipa kwambiri m'magazi) akhoza kukhala pachiwopsezo cha matenda a mtima.

Pakuwunika kwamwazi wamagazi amitundu iwiri, chizolowezi cha cholesterol sichidapitirira 5.2 mmol / L. Komabe, ichi ndi chiwonetsero chofunikira kwambiri chomwe sichimakhala ndi chidziwitso chatsatanetsatane. Kulemba kokha chol molingana ndi tizigawo komanso zikhalidwe zawo ndi zomwe zimapereka lingaliro la thanzi la munthu.

Lipoproteins

Kutumiza kwamafuta chifukwa cholephera kusunthira mu sing'anga yamadzimadzi kumachitika ndi lipoproteins (LPs) - zinthu zovuta zokhala ndi lipid pachimake ndi chipolopolo chokhala ndi mafuta ndi mapuloteni.

Cholinga cha lipoproteins sichingokhala ndi kusamutsira kwa lipids mthupi: mankhwalawa ndi maziko a masanjidwe atatu am'mimba (membranes) ndikuchita nawo zofunikira za selo. Kuti muwone zamomwe zam'magazi pa cholesterol, lipoprotein yotsika komanso yayikulu ndikofunikira.

LDL (LDL) - lipoproteins wotsika kwambiri, gwero la cholesterol yoyipa. Chomwe chimagwiritsidwanso ntchito kutanthauza LDL ndi cholankhula chachingelezi chol ldl Direct, chomwe chimamasulira kuti "cholunjika cha LDL cholesterol."

Cholesterol cha LDL ndicho chonyamula chachikulu chomwe chimabweretsa cholesterol mosalamulirika m'thupi. Ndi chol chochulukirapo, zolembera zimamanga pazitseko zamitsempha yamagazi, zomwe zimasokoneza magazi, kuphatikiza ziwalo zikuluzikulu (mtima ndi ubongo), ndipo zimatha kuyambitsa matenda a mtima kapena stroko. Kuphatikiza apo, kuchuluka kwakukulu kwa LDL - kachigawo kakang'ono kolesterol kakuwonetsa atherosulinosis, matenda a pancreatic.

"Kubisala" kwa LDL sikumatha pamenepo: kukula kwa matenda owopsa sikudalira pamlingo wa lipoprotein m'mwazi, komanso kukula kwake. LDL yaying'ono komanso yaying'ono (onena za phenotype B) pazomwe zili mkati mwazomwe zimatha kubweretsa chiwopsezo cha matenda a mtima.

Mtengo wabwinobwino wa LDL pakuwunika kwa biochemical ndi 1,3-3,5 mmol / L. Kutengera jenda ndi zaka, zomwe zasinthazo zimasintha pang'ono, monga momwe zimawonedwera pamatafura.

Pali maopoproteins ochepera kwambiri (VLDL), omwe si mtundu wa cholesterol, koma amawonetsa mkhalidwe waumoyo wa wodwalayo pakuwunikira.

Ntchito ya VLDL ndikupereka triglycerides (mafuta osalowerera, ma triglicerides, TG), opangidwa mkati mwa thupi, kuyambira pachiwindi kupita kumafuta amafuta. Ma TG ndi lipids omwe amapangidwa osati m'chiwindi, komanso amachokera kunja ndi chakudya. Cholinga chawo ndi kudzikundikira kwamafuta osungirako mphamvu zamagetsi.

Triglycerides mu biochemical kusanthula kwa magazi imayikidwa mu mzere wosiyana, ndikuyang'ana pazotsatira za 1.7-2.2 mmol / L.

Zotsatira za hydrolysis reaction, VLDL imasinthidwa kukhala LDL. Zomwe zili mu lipoproteins zokhala otsika kwambiri zimawerengedwa ngati chisonyezo cha 0.13-1.0 mmol / l.

Ngati phindu la VLDL likupatuka pachizolowezi (kuchuluka kapena kuchepa), ndiye ichi ndichizindikiro chotsutsana ndi lipid metabolism, yomwe imayendera limodzi ndi matenda amtima komanso endocrine yamisala yosiyanasiyana.

HDL - lipoproteins yapamwamba kwambiri, kapena mwachidule: cholesterol yabwino. Amawerengedwa ngati gawo la cholesterol ya HDL poyesa magazi. HDL imakhala ndi cholowa chochepa kwambiri ndipo imagwira ntchito yomwe imapindulitsa thupi: amawongolera cholesterol ya LDL yowonjezera pachiwindi, komwe amasinthidwa kukhala bile acids.

Ngati kachigawo kakang'ono ka HDL-cholesterol kakwezedwa m'matumbo, ndiye kuti izi zikusonyeza za kunenepa kwambiri, ndipo koposa zonse - zokhudzana ndi zovuta zake zokhudzana ndi matenda pafupifupi dongosolo lililonse lofunikira la thupi. Mtengo wotsika wa HDL umchenjeza mwiniwake za zovuta ndi chiwindi, impso, kagayidwe, kukakamiza.

Pali dzina lotchedwa non hdl cholesterol, lomwe limamasulira kuti "HDL yopanda cholesterol," kutanthauza cholesterol yoyipa.

Muyezo wa HDL-cholesterol umatengedwa kuti ndi mtengo wa 0.8-2.2 mmol / l, womwe umasinthidwa ndi adotolo pazokhudza kugonana ndi zaka, zomwe zimasonyezedwanso momveka bwino m'matafura omwe ali pamwambapa. Mtheradi weniweni wa HDL m'magazi mwa amuna amatengedwa ngati 0.7-1.73 mmol / l, mwa akazi - 0.86-2.2 mmol / l.

Komabe, HDL ndi chizindikiro chokhacho cha thanzi, chomwe chikuyenera kuganiziridwa poyerekeza ndi cholesterol yathunthu ndi LDL. Pazomwezi, pali coheroffequi ya atherogenic (CA), yomwe imawerengeredwa malinga ndi kusanthula kwa magazi kwamomwe magazi malinga ndi formula: CA = (chonse cholesterol - HDL) / HDL.

Zifukwa zopatuka ku chizolowezi

Choyambitsa chomwe chimapangitsa LDL yokwezeka kwambiri imawonedwa ngati chakudya chopanda thanzi komanso mafuta ochulukirapo a nyama, shuga ndi mchere. Kuphatikiza apo, pali matenda ambiri omwe amayambitsa kukula kwa cholesterol yoyipa. Mitu ikuluikulu ndi:

• cholestasis (kuchepa kwa kuchuluka kwa bile komwe kumalowa mu duodenum chifukwa cha kusokonekera kaphatikizidwe kapena ntchito yoleka),
• mavuto a impso, pomwe kagayidwe kamasokonezedwa,
• matenda a chithokomiro, omwe amatsogolera kusokoneza ziwalo ndi machitidwe,
• shuga mellitus (vuto la mahomoni),
• uchidakwa (umakhudza mtundu wa chiwindi)
• kunenepa kwambiri (pali chiopsezo chachikulu cha matenda amtima),
• cholowa, chomwe nthawi zambiri chimawonetsedwa ndi mawanga achikaso pakhungu,
• thrombosis ndimatenda omwe amapanga magazi kuundana makamaka m'mitsempha yamagazi.

Mtengo wotsika wa LDL ukuwonetsa:

• kuphwanya kayendedwe ka ziwalo zamkati (chiwindi, impso, matumbo a adrenal, matumbo)
• hypothyroidism (kupanga kwambiri mahomoni a chithokomiro),
• kuwonekera kwa maselo a khansa m'chigawo chapakati cha kapangidwe ka magazi - mawonekedwe ofiira a fupa kapena chithokomiro
• matenda opatsirana pachimake
• zotupa
• kusowa kwa vitamini B12,
• matenda a kupuma,
• cholowa.

HDL (gawo la cholesterol la HDL) lokhala ndi mtengo wowonjezereka limafotokoza za kutetezedwa kwa thupi lathanzi kuti lisasakanizike ndi matenda a atherosulinosis ndi matenda ena oopsa a mtima. Ngati chiwonjezerochi chikufunika, ndiye kuti chikuchenjeza za vuto la chibadwa, uchidakwa, mavuto a chiwindi kapena chithokomiro. Kuwonjezeka kwa HDL kumatha kuchitika chifukwa cha insulin ndi cortisone.

Zomwe zimayambitsa kutsika kwa HDL ndi matenda a shuga, mtundu IV hyperlipoproteinemia (kuphwanya kwa kagayidwe ka triglycerides kamene kamayikidwa m'chiwindi), matenda a impso ndi chiwindi, komanso matenda opatsirana pachimake.

Ngati tizingolankhula za cholesterol yathunthu (chizindikiro chofunikira kwambiri), ndiye kuti kuwonjezeka kwake kungaganizidwe ngati kunyalanyaza zakudya zoyenera, kusakwanitsa kuchita masewera olimbitsa thupi, kusuta fodya, kudziwikiratu chibadwa, kunenepa kwambiri, kupsinjika nthawi zonse. Komanso kuwonjezeka kwa cholesterol yathunthu kumalumikizidwa ndi kuchuluka kwa zaka, zomwe zimawonetsedwa bwino pama tebulo (onani pamwambapa).

Cholesterol yotsika mtengo imatha kukudziwitsani mosiyanasiyana zakudya zamagulu ambiri, shuga ndi mafuta ochepa m'thupi la chakudya, mayamwidwe abwino a chakudya, kusagwira bwino kwa chiwindi ndi chithokomiro cha chithokomiro, kupsinjika mosalekeza, kuchepa magazi.

Ndani ayenera kutenga mayeso a cholesterol

Kuyesedwa kwa biochemical kumalimbikitsidwa kwa anthu otsatirawa:

• Ana opitirira zaka ziwiri ali ndi makolo olowa nawo LDL yowonjezereka,
• Amuna oyambira zaka 20 mpaka 35 (zaka zisanu zilizonse),
• azimayi omwe ali m'gulu la zaka 20-45 (nthawi 1 m'mazaka 5),
• odwala omwe amayesedwa kuti ayesedwe pa chithandizo.

Kuchepetsa kachigawo kovulaza kwa LDL - cholesterol, dokotala amapangira mankhwala zakudya ngati njira yosavuta komanso yothandiza kwambiri. Zogwiritsidwa ntchito ndi izi: Mafuta a masamba (mpendadzuwa, maolivi, nguluwe, chinangwa, chimanga), nyama yamafuta ochepa ndi mazira (mulitali), masamba (popanda malamulo), nkhuku zopanda khungu, chimanga, nsomba, mkaka wopanda mafuta, adyo, mtedza ngati kuphatikiza ndi mbale (pistachios, ma almond, walnuts), nyemba, maapulo ophika, zipatso zina, zipatso za zipatso.

Ndikofunikira kupatula zakudya zomwe zimakhala ndi mafuta a nyama, zakudya zamzitini, mafuta akunja (mwachitsanzo, kanjedza), chakudya chofulumira (agalu otentha, ma hamburger, shawarma, tchipisi, ma donuts, chokoleti, zakumwa za kaboni), maswiti, makeke, ayisikilimu.

Pamodzi ndi kukonza zakudya muzisiye zizolowezi zoipa: fodya ndi kugona pakama. Kuthamanga, kusambira, kuyenda, masewera olimbitsa thupi (aerobics, kuwumba, Pilates) kulimbitsa thanzi ndikuwonjezera cholesterol yathanzi.

Panthawi zovuta, kusintha kwa zakudya ndi moyo sizikuthandizani, dokotala amamulembera mankhwala okhala ndi ma statins, michere, ndi nicotinic acid. Mankhwala amasankhidwa mosiyanasiyana payekha, ndikamadzipatsa nokha mankhwala omwewo angayambitse kuvulaza thanzi lanu.

Ngati cholesterol ya HDL yachepetsedwa, zakudya zomwe zimakhala ndi mafuta a omega-3 acids ziyenera kuphatikizidwa muzakudya: batala ndi mafuta a azitona, nsomba zam'nyanja, walnuts, offal (chiwindi, impso, ubongo), tchizi cholimba, masamba, zipatso, zipatso za zipatso, zipatso. Kuchulukitsa cholesterol yabwino kumathandizanso kupatula kusuta fodya komanso mowa. Endocrinologist amasankha zakudya zowonjezera ndi mankhwala ndi mavitamini zochokera pazotsatira zatsatanetsatane za kuyesa kwamwazi wamagazi.

Powongolera cholesterol cha LDL ndi HDL, mutha kupewa zovuta za zovuta komanso zowopsa ndikuwongolera thanzi lanu.

Kodi maapulo amathandiza kuthana ndi cholesterol?

Kuti muchepetse cholesterol yamagazi, kugwiritsa ntchito mankhwala kumayikidwa. Nthawi zambiri mankhwala omwe ali m'gulu la ma statins. Amachepetsa kuchuluka kwa LDL, akuletsa kukula kwa malo amodzi a atherosulinotic.

Malinga ndi akatswiri azachipatala, ndizovuta kuchepetsa kuchuluka kwa cholesterol ndimankhwala okha, ndipo kwa nthawi yayitali ndizosatheka. Nthawi zambiri zotsatira zoyipa zimayamba, zomwe zimafuna kuthetsedwa kwa mapiritsi.

Zakudya zopatsa thanzi komanso kudya zakudya zomwe zimapangitsa kuti cholesterol ikhale yothandizira pantchito yovuta. Wodwala amalimbikitsidwa kuti asankhe zakudya zomwe zimakhala ndi mafuta pang'ono, komanso chakudya chomwe chimachepetsa. Maapulo amaphatikiza chakudya chotere.

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

Ganizirani momwe zipatso zimakhudzira mbiri ya cholesterol mu shuga, komanso momwe mungagwiritsire maapulo okhala ndi cholesterol yayikulu?

Zotsatira za maapulo pa LDL

Phindu la maapulo kumbuyo komwe kunenepa kwambiri kapena kunenepa kwambiri lakhala ladziwika kwa nthawi yayitali. Pali miyambi yambiri ndi zonena zambiri zomwe zimakhudzana ndi kuthekera kwa zipatso kupasuka mafuta m'thupi. Nzeru izi zikuwoneka osati choncho, koma modzabwitsa m'mibadwo yambiri ya anthu omwe amathandizira maapulo ndi hypercholesterolemia.

Kafukufuku wa sayansi kuti adziwe zoyipa za maapulo pa cholesterol adachitika m'maiko osiyanasiyana padziko lapansi. Asayansi adazindikira kuti zipatso zokhala ndi yowoneka bwino zimatsika zomwe zimakhala ndi zinthu zovulaza, ndipo pafupifupi 10% ya magawo oyamba.

Chofunikira chachikulu chomwe chimathandizira kuti mapangidwe a lipoproteins akhale ochepa. Pectin ndi mtundu wapadera wamitundu yazomera, womwe ndi gawo lamiyala ya zipatso. Apulo amadziwika kuti ndiwopambana pakati pa zipatso ndi ndiwo zamasamba zomwe zimakhala ndi pectin.

Ngati tikukumbukira kuti apulo ndi 100%, ndiye kuti pectin ili ndi 15%. Zotsalazo ndizamadzimadzi, momwe ma acids achilengedwe, mchere ndi mchere zimakhalapo.

Pectin ndi mtundu wa organic fiber womwe umatha kusungunuka m'madzi. Pokhudzana ndi chidziwitso ichi, titha kunena kuti kukula kochepa kwa pectin ya apulo imatha kulowa mwachindunji mumtsempha wamagazi, pomwe adayambitsa. Amamangirira tinthu tambiri ta LDL mkati mwa zotengera, zomwe zimalowa m'thupi limodzi ndi zakudya zamafuta.

Kuphatikiza apo, pectin imathandizira kuchepetsa cholesterol yayikulu ndikumatha mafuta achilengedwe amthupi. Ndi kuchuluka kwa LDL, wodwalayo amakhala ndi mawanga kapena mafupa ang'onoang'ono omwe amachotsedwa ndi pectin - amadzikondweretsa yekha, ndiye kuti amachotsa m'thupi mwanjira yachilengedwe - pomwe matumbo alibe.

Apple pectin mu shuga imakhudzanso magwiridwe amtumbo. Amamangiriza bile acid, chifukwa chomwe chiwindi chimapanga gawo lina la bile acid, lomwe limakhala ndi cholesterol. Mafuta omwe amagwiritsidwa ntchito kupangira ma bile acids amatengedwa kuchokera ku chakudya chomwe wodwala matenda ashuga amadya posachedwa kapena ku malo a lipid, omwe amatsitsa kuchuluka kwathunthu kwa LDL m'magazi.

Poyamba, maapulo amatha kubweretsa kusasangalatsa pamimba, zomwe zimakhazikika pakuwonjezeka kwa chiwindi. Koma pakapita nthawi, kuzolowera zinthu zatsopano kumachitika, thupi limatulutsa ma bile acids atsopano, akumatenga cholesterol yonse.

Zotsatira zake, kuchuluka kwa lipoproteins kumachepetsedwa.

Malangizo posankha ndi kudya maapulo

Maapulo ndi cholesterol ndizophatikiza. Koma ndi zipatso ziti zomwe mungasankhe kuti mupeze zofunikira zochizira? Pali malingaliro ena osankhidwa. Zimadziwika kuti zipatso zosakhwima zimakhala ndi zochepa zofunikira za fiber fiber (pectin) kuposa zipatso zomwe zimakololedwa pa nthawi.

Zipatso zakucha zimakonda kuwonjezera pectin pakapita nthawi. Izi zitha kuzindikirika ndi kukoma. Katswiriyu ndiwotsekemera, osati wowutsa mudyo, wonunkhira bwino.

Ndi matenda a shuga, cholesterol imatha kuchepetsedwa ndi maapulo. Pali malingaliro olakwika akuti kukoma kwa maapulo - wowawasa kapena okoma chifukwa cha kuchuluka kwa shuga zipatso. Kwenikweni, izi siziri choncho.

Zopatsa mphamvu za kalori, ngakhale zitakhala bwanji, ndi pafupifupi 46 kilocalories pa 100 g ya mankhwala, kuchuluka kwa shuga kulinso kosadalira mitundu. Kukomerako kumazikidwa pamipikisano ya organic acid - succinic, tartaric, malic, citric, ascorbic. Mitundu ina ya ma asidi ndi yocheperako, motero amawoneka ngati anthu okoma kwambiri.

Malangizo ogwiritsira ntchito:

• Ndi matenda a shuga a Type 2, maapulo amawonjezedwa mosamalitsa pachakudya. Koyamba amadya theka kapena kotala, pambuyo pake amatsata shuga wamagazi. Ngati sichingakule, tsiku lotsatira mtengowo ukhoza kuwonjezeka. Mchitidwewu ndi mpaka maapulo 2 ang'onoang'ono,
• Ngati wodwalayo sakusokoneza digestibility ya glucose, ndiye kuti amaloledwa kudya zipatso 4 mpaka tsiku.

Ngati kuchuluka kumaphwanyidwa, mwachitsanzo, wodwalayo amadya maapulo 5-7, ndiye kuti palibe chomwe chimachitika. Chachikulu ndichakuti zinthu zopindulitsa zomwe zili ndi zakudya zina zimalowa m'thupi.

Sipangakhale chofunikira kudya maapulo okhala ndi cholesterol yambiri pamimba yopanda kanthu, popeza ma acid okhala ndi organic amachita zinthu zosakhumudwitsa pa nembanemba ya mucous. Mukatha kudya zipatso, simunganame, makamaka, chakudya chilichonse. Izi zikuchokera poti njira yogaya chakudya ndi yolepheretsa, yomwe imayambitsa kukula kwa kutentha kwa mtima, kudzimbidwa.

Zipatso zowutsa ndi zonunkhira zimatha kudyedwa tsiku lonse. Koma chipatso chomwe chimadyedwa musanagone chimatha kukhala ndi vuto la matenda ashuga, ndiye kuti chilichonse chomwe chili mufiriji chizigwiritsidwa ntchito. Tiyenera kukumbukira kuti kumwa kwambiri maapulo kumatha kuwonjezera magazi.

Pulogalamu imodzi - pafupifupi 100 g, ili ndi pafupifupi 8-10 g shuga.

Maphikidwe a Cholesterol Apple

Maapulo ophika saphindu kwenikweni kwa odwala matenda ashuga omwe ali ndi hypercholesterolemia. Pokonzekera kuphika, organic fiber imasinthidwa kukhala mawonekedwe osakanikirana, motero, mphamvu ya momwe amagwiritsidwira ntchito ndi apamwamba. Zachidziwikire kuti, pakubwezeretsa kutentha pamakhala mavitamini ndi michere yambiri.

Kuti mupange maapulo ophika mufunika tchizi chamafuta ochepa, uzitsine wa sinamoni ndi zipatso zatsopano. Sambani zipatso, dulani chipewa ndi mchira, chotsani mbewuzo mkati. Sakanizani kanyumba tchizi ndi sinamoni, onjezani shuga kuti mulawe. Dzazani apuloyo, tsitsani "chivindikiro". Ikani mu uvuni - khungu likangosunthika ndikusintha mtundu, mbaleyo yakonzeka. Kuti muwone, mutha kukhudza apulo ndi mphanda, imaphonya mosavuta.

Pali maphikidwe ambiri ndi maapulo. Amayenda bwino ndi zipatso zina, masamba - kaloti, nkhaka, kabichi, radishes.

Maphikidwe amathandizira kuchepetsa cholesterol:

1. Grate maapulo awiri pa grater. Onjezani ma walnuts asanu osakaniza ndi apulo. Amaphwanyidwa mu chopukutira khofi kapena chosemedwa ndi mpeni. Saladi yotereyi ndibwino kudya m'mawa kuti mudye kadzutsa, kumwa tiyi. Mtedza wokhala ndi lipids ndi mapuloteni amapereka mphamvu ndi mphamvu, zimapatsa mphamvu, ndipo pectin ya apulo imathandizira kugaya chakudya.
2. Grate wamkulu apulo ndi udzu winawake udzu winawake. Gulu lalikulu la katsabola wophika umawonjezeredwa ku osakaniza ndi masamba letesi amawang'ambika ndi dzanja. Sitikulimbikitsidwa kudula ndi mpeni, pamene njira ya makutidwe ndi okosijeni imayamba, yomwe imapatsa kuwawa kwa saladi. Kenako akanadulidwa cloves awiri adyo, kuwonjezera pa saladi. Mulingo wofanana wa mandimu, uchi ndi mafuta a masamba amagwiritsidwa ntchito ngati chovala. Palibe mchere wofunikira. Idyani saladi katatu pa sabata.
3. Grate apulo 150 g, kuwaza 3 cloves wa adyo. Kusakaniza. Idyani izi osakaniza katatu patsiku. Mlingo wa ntchito imodzi ndi supuni. Chinsinsicho chimakhala bwino, chimatsitsa glucose wamagazi, ndipo sichigwiritsidwa ntchito ngati chithandizo, komanso ngati prophylaxis ya atherosulinosis.
4. Viyikani apulo ndi kaloti, kuwonjezera uzitsine wa sinamoni. Nyengo ndi mandimu kapena mafuta ochepa wowawasa zonona. Shuga saloledwa. Imwani kangapo pa sabata.

Maapulo ndi njira yothandiza komanso yotsika mtengo yothandizira kuteteza matenda a cholesterol mthupi. Pali maphikidwe ambiri, pomwe odwala matenda ashuga aliyense amapeza njira yake.

Ndi maapulo othandiza ati omwe angauze katswiri wa kanemayu munkhaniyi.

Maapulo ndi cholesterol

Malinga ndi madotolo, ndizovuta kwambiri kutsitsa cholesterol pomwera mankhwala okha, ndipo kwa nthawi yayitali ndizosatheka. Zakudya ziyenera kukhala zothandizira, gawo la mankhwala ophatikiza. Wodwalayo ayenera kusankha zakudya zomwe zimatsitsa ma lipids a plasma, ndipo apulo ndi amodzi mwa iwo.