Njira yabwino kwambiri yowonjezera mafuta m'thupi

Ambiri amva za matenda monga atherosulinosis. Izi matenda, oopsa kwa moyo ndi thanzi, zimagwirizanitsidwa ndi kusokonezeka kwa metabolic komanso kuchuluka kwa mafuta m'thupi. Masiku ano, matenda a atherosclerosis ndi mtima zomwe zimadzetsa ndi chimodzi mwazovuta zazikulu zaumoyo.

Nthawi zambiri mukamayesedwa, kupatula kuwunikira kumawonedwa panjira yaying'ono. Zomwe izi zitha kulumikizidwa, momwe mungakulitsire cholesterol m'magazi komanso ngati pakufunika kuchita izi: yesani kuzindikira.

Cholesterol otsika: ndiye vuto?

Chifukwa chake, cholesterol (cholesterol) ndi chinthu chonga mafuta. Mu chemistry, imatchulidwa ngati mowa wa lipophilic. Kuphatikizana kwachilengedwe ndi gawo la michere ya ma cytoplasmic ya maselo amoyo amoyo amoyo, ndipo imatenganso gawo pazinthu zina zomwe zimagwira ntchito pazamoyo. Zina mwa ntchito za cholesterol ndi:

Kulimbikitsa makoma am'ma cell: kuwapatsa mphamvu zowonjezereka komanso zotanuka,
kuwongolera kuchuluka kwa khungu, kuletsa kulowa kwa zinthu zina zoyipa ndi zopweteka mkati mwake.
kutenga nawo gawo limodzi mwazomwe zimapangidwira mahomoni a adrenal - kugonana, glucocorticosteroid, mineralocorticosteroid,
kutenga nawo kaphatikizidwe wa bile acid ndi vitamini D mu hepatocytes.

Malinga ndi kafukufuku, thupi lathunthu limakhala ndi pafupifupi 200 g ya cholesterol. 80% ya ndalamazi imapangidwa kuchokera ku ma lipids amkati m'chiwindi, ndipo 20% yokha imabwera ndi chakudya chanyama (nyama, nkhuku, nsomba, mkaka ndi mkaka).

M'magazi, cholesterol imanyamulidwa osati modziyimira (chifukwa imangokhala osafunikira m'madzi), koma mothandizidwa ndi mapuloteni onyamula ena. Ma protein okhala ndi mafuta oterewa amatchedwa lipoproteins (LP). Kutengera ndi kuchuluka kwa mapuloteni ndi lipid pakapangidwe kamankhwala, pali:

VLDLP (kachulukidwe kakang'ono kwambiri) ndi kachigawo kakang'ono kolesterol, m'mimba mwake komwe kumafika 35-80 nm. Yokhala ndi triglycerides komanso otsika mapuloteni
LDL (kachulukidwe kakang'ono) ndi zovuta zomwe zimakhala ndi cholesterol yambiri ndi molekyu imodzi ya apolipoprotein. Pazitali - 18-26 nm.
HDL (kachulukidwe kakakulu) ndi kachigawo kakang'ono kwambiri kokhala ndi lipid cholesterol. Dongosolo lake silikupitilira 8-11 nm.

VLDL ndi LDL ndi zazikulu, zodzaza ndi mamolekyulu amafuta. Kuyenda m'mphepete mwa magazi, amatha "kutaya" gawo la cholesterol ndi triglycerides, omwe pambuyo pake amawaika pazitseko zamitsempha yamagazi m'magawo amtundu, amachititsa atherosclerosis. Chifukwa chake, zigawo zotere zama protein-lipid zimatchedwa atherogenic. Nthawi zambiri m'mabuku mungapeze dzina lawo losadziwika - cholesterol "choyipa".

HDL, mosiyana, ili pafupi ndi cholesterol yaulere. Kuyenda m'matombo, imatha kugwira mamolekyu a "mafuta" otayika, kuletsa mapangidwe a atherosranceotic plaques. Chifukwa chakuyeretsa ziwiya za HDL, nthawi zambiri amatchedwa cholesterol yabwino.

Ngati cholesterol yathunthu ikwera chifukwa cha tizigawo "zoyipa", ndikothekera kuti posachedwa munthu adzapezeka ndi atherossteosis. Koma kuwonjezeka kwa ndende ya HDL pakuwunika kwa madokotala kumalandilidwanso: izi zikutanthauza kuti thupi limakhala ndi chida chake champhamvu motsutsana ndi mapangidwe a cholesterol plaques. HDL yapamwamba m'mwazi ndiyo chinsinsi cha thanzi la mtima.

Chifukwa chake, nkoyenera kukweza cholesterol yamagazi kokha chifukwa cha zigawo zake zopindulitsa: tikambirana pansipa momwe tingachitire izi.

Zomwe zimayambitsa kuchepa kwa magazi ndi zotsatira zake

Malinga ndi ziwerengero, cholesterol yotsika ndiyochepa kwambiri poyerekeza ndi mkulu. Pakadali pano, zosakwanira zake zimakhudzanso thanzi.

Zotsatira zovomerezeka za cholesterol zimatsimikiziridwa pamlingo wa 3.2-5,5 mmol / L. Kupatuka kwa zotsatira za kusanthula mbali yaying'ono kunatchedwa hypocholesterolemia. Zomwe zimayambitsa izi ndi izi:

hypoproteinemia - matenda omwe amatsatana ndi kuchepa kwa kupanga kwa mapuloteni m'thupi,
khansa ya chiwindi / khansa,
thyrotoxicosis,
malabsorption syndrome - kuphwanya njira za kutsekeka kwa chakudya m'matumbo,
kuchepa magazi - kuchepa kwa vitamini B12, sideroblastic, cholowa (mwachitsanzo, thalassemia),
kwambiri kuwotcha lll-lV digiri,
nyamakazi
kusala kudya kwanthawi yayitali
bongo wa hypocholesterolemic wothandizira.

Hypocholesterolemia yaying'ono ilibe chiwonetsero chazachipatala chodziwikiratu ndipo imatha kuonedwa ngati chizindikiro cha chiopsezo chochepa chotengera atherosclerosis. Nthawi zina, odwala amatha kudandaula za kufooka kwa minofu, kuchepa chilakolako chogonana. Mavuto azaumoyo amayamba pomwe zotsatira za kuwunika kwa 1.5-2 mmol / l zikufika. Mawonetsedwe a hypocholesterolemia pamenepa ndi monga:

kusokonezeka kwa magawo okhudzidwa ndi malingaliro: kukhumudwa kwambiri, malingaliro ofuna kudzipha,
hemorrhagic stroke - chowopsa, chowopsa, chowonetsedwa ndi kukha mwadzidzidzi muubongo,
matenda a mafupa
mavuto m'mimba;
kunenepa
zovuta za endocrine: matenda a shuga, hypo / hyperthyroidism,
dysmenorrhea, kusabereka mwa akazi.

Momwe mungasinthire: njira yolumikizirana yothetsera vutoli

Chifukwa chake, kukweza cholesterol ndikofunikira pawiri:

Ndi kwambiri hypocholesterolemia.
Pankhani ya kusowa kwa kagayidwe ka mafuta m'thupi, momwe mumakhala kuchepa kwa anti-atherogenic ("chabwino") kachigawo ka cholesterol - HDL.

Monga matenda ena aliwonse, kupuwala kwa mafuta m'thupi kumachitika ndi chithandizo chokhacho. Kutsatira mfundo zonse zamankhwala kungathandize kukwaniritsa zotsatira zabwino komanso kusintha matenthedwe a HDL m'miyezi yochepa.

Ngati cholesterol yotsika kwambiri imagwirizanitsidwa ndi matenda aliwonse, gawo loyamba la chithandizo cha hypocholesterolemia limaphatikizapo kukonza kwa zamankhwala kapena opaleshoni ya matenda.

Kusintha kwa chakudya chopatsa thanzi

Zakudya ndiye gawo lalikulu pothandizira matenda a lipid metabolism. Mfundo zachikhalidwe zakukula kwa HDL ndizophatikizira izi.

Chepetsa kuchuluka kwa lipids zokhala ndi mafuta ochulukirapo m'thupi lanu. Izi zimachepetsa kudya kwa cholesterol “yoyipa” ndikuthandizira kuti kagayidwe kake kazisintha. Kungoganiza kuti kuchuluka kwa mafuta omwe amadya ndi 30% ya kashiamu tsiku lililonse, 20% ya iwo amayenera kukhala mafuta ochulukirapo, 10% - okwanira. Ndikulimbikitsidwa kupatula mafuta mu chakudya kwathunthu. Zogulitsa zomwe zimakhala ndi mafuta ambiri okhala ndi polyunsaturated zimaphatikizapo: nsomba zamitundu yamafuta, mtedza, tchizi zachikale. Wolemera m'matumbo a zilamu: nkhumba, mutton, ng'ombe zazitali, mafuta anyama, ubongo, impso, lilime ndi zina zotentha, tchizi zakale. Mafuta a Trans ndi mtundu wa lipid mwamasinthidwe pakusintha. Sizipezeka mwachilengedwe ndipo ndizochokera m'gululi. Chiwerengero cha mafuta ambiri cha trans chimatsimikizika mu kapangidwe kake: margarine, mafuta ophikira, salomas.
Phatikizaninso zakudya zomwe zimakhala ndizakudya kwambiri mu omega-3, imodzi mwa mafuta ochulukirapo a polyunsaturated. Mafuta abwinobwino oterewa amatha kuwonjezera kuchuluka kwa HDL m'magazi ndikupangitsa matenda a lipids kulowa mthupi. Makina ojambula omega-3 ndi awa: nsomba, hering'i (zatsopano), nsomba zam'madzi zambiri. Yesani kusunga nsomba patebulo panu katatu pa sabata.
Idyani fiber. Kudya michere yokwanira tsiku lililonse kumathandizira kukonza chimbudzi komanso kusintha mulingo pakati pa HDL ndi LDL.
Pangani maziko azakudya zamasamba ndi zipatso. Amasintha kagayidwe ndipo zimakhudza ntchito ya chiwindi kuti ipange mafuta ake enieni.
Idyani zam'munda zowonjezereka (ngati mulibe mavuto a matumbo). Ma Leamu alibe cholesterol choyipa "koma nthawi yomweyo amakhala ndi mphamvu zambiri komanso amapatsa thanzi kwambiri." Zogulitsa zotere zimapatsa kumverera kwachifundo kwa nthawi yayitali komanso zimathandizira kuti pakhale chiwonetsero champhamvu kwambiri cha HDL m'chiwindi. Kuphatikiza apo, zinthu zachilengedwe zomwe zimapanga nyemba, nandolo, anapiye, kapena mphodza zimathandiza ziwiya zoyera za HDL kuchokera ku malo a atherosranceotic.
Patani khofi. Kapangidwe kamowa woloŵererapo kumaphatikizapo Cafestol. Imalepheretsa kupanga HDL yothandiza ndi ma hepatocytes komanso imayambitsa kukula kwachuma kwa cholesterol "yoyipa". Sinthani khofi ndi tiyi wopanda mphamvu, ma compotes a zipatso, zakumwa za zipatso, msuzi wa rosehip.
Idyani pang'ono, nthawi 5-6 patsiku, m'magawo ang'onoang'ono. Izi zikuthandizani kuti mupewe kusokonekera pogwiritsa ntchito zinthu zoletsedwa. Kuphatikiza apo, zakudya zomwe zimapangika pakompyuta zimachepetsa kagayidwe ndipo zimachepetsa mphamvu ya kugwiririra.

Mutha kukulitsa cholesterol yabwino "yogwiritsa ntchito zakudya zamafuta omwe ali ndi omega-3 acids - mafuta a nsomba, mafuta a krill, mafuta obiriwira.

Zochita zolimbitsa thupi tsiku ndi tsiku

Moyo wogwira ntchito ndi gawo lina lofunikira la chithandizo lomwe lingathandize kukulitsa cholesterol "yabwino" ndikuchepetsa kuchuluka kwa "koyipa". Zochita zolimbitsa thupi zitha kukhala zosiyana, chinthu chachikulu ndichakuti zimachitika pafupipafupi ndipo zakhala zikugwirizana ndi adokotala. Zochita zamasewera zomwe zimalimbikitsidwa ndi dyslipidemia zimaphatikizapo: kusambira, kuyenda, masewera a yoga, Pilates, kuvina, kukwera pamahatchi.

Ndi zovuta zam metabolic, matenda amtima komanso kusakonzekera bwino kwa wodwalayo, zochitika ziyenera kukulitsidwa pang'onopang'ono. Madokotala amalimbikitsa kuyenda, kukwera ndi masitepe ena. M'tsogolomu, katundu akhoza kuchuluka.

Kuphatikiza pa normalization wa kagayidwe ndi zotsatira zabwino pa cholesterol, masewera:

Limbikitsani minyewa yam'mimba, sinthani mafupa am'mimba,
onjezerani chitetezo chokwanira komanso mphamvu zonse,
onjezerani mphamvu ndi kupirira kwamthupi,
zimathandizira kuchepetsa thupi: mpaka 500-600 kcal ikhoza kugwiritsidwa ntchito pa ola limodzi la maphunziro amphamvu
sinthani nkhawa zanu ndikupulumutseni ku zowawa komanso kukhumudwa,
kuthetsa kusowa tulo, thandizani kuthana ndi mavuto ovutirapo,
kusintha magazi mu zotumphukira mitsempha, amenenso ali bwino kupewa atherosulinosis.

Kuchepetsa thupi komanso kuchotsetsa bongo

Kuchepetsa thupi ndi chinthu chinanso chothandiza pakuwongolera dyslipidemia. Kudya moyenera komanso kusunga zinthu zolimbitsa thupi nthawi zonse, wodwalayo amatha kupeza zabwino. Nthawi yomweyo, kumbukirani kuti kutayika kwa 1-2 makilogalamu pamwezi kumawerengedwa kuti ndizabwino kwambiri.

Zizolowezi zoyipa sizimangotenga malingaliro amunthu, zimayambitsa chizolowezi, komanso zimawononga thanzi lathunthu. Mwachitsanzo, kudya pafupipafupi nikotini m'thupi kumadzetsa kuchepa kwa HDL, kuchepetsa ziwiya zotumphukira, komanso kuwonongeka kwa endothelium. Zonsezi zimakhala zofunika kuti zipangidwe zatsopano za atherosulinotic ngakhale atakhala ndi LDL yochepa m'magazi. Kusiya kusuta kumakulitsa kuchuluka kwa anti-atherogenic lipids ndi 10%, ndikuchepetsa mwayi wokhala ndi atherosulinosis - mwa 25%.

Malinga ndi ziwerengero, kumwa mowa mwauchidakwa kumakhudzanso cholesterol "yabwino". Kuti muwonjezere kuchuluka kwake m'magazi, ndikofunikira kuti musiye kudya.

Kutsatira malangizowa pamwambapa kumawonjezera gawo loyambirira la cholesterol "yabwino" mwa 40-50% ya yoyamba. Izi zimachepetsa kwambiri chiwopsezo cha matenda amtima komanso kuteteza zombo za anthu ku zolembera za atheroscrotic.

Timachotsa cholesterol yoyipa m'njira za anthu

Pakadali pano, vuto la cholesterol yayikulu m'mwazi likupezeka padziko lonse lapansi. Kukhala moyo wongokhala, kudya mosasamala komanso zizolowezi zoipa ndizo zifukwa zazikulu zomwe zimathandizira kupanga mapangidwe a lipid m'matumbo, kukulitsa kwa atherosclerosis, kugunda kwa mtima, stroko. Pali cholesterol yabwino komanso yoyipa. Zigawozi zimatchulidwa choncho kutengera gawo lawo: yoyamba ndi yofunikira, ndipo yachiwiri ndiyowononga thanzi la munthu.

Kodi cholesterol ndi chiyani?

Cholesterol ndi lipid chinthu chomwe chili chofunikira pakupanga mahomoni a steroid, ma asidi a bile, vitamini D. Amathandizira kufalitsa kwamankhwala okhudzana ndi minyewa, minyewa yamatumbo, yolimbitsa thupi. Chifukwa chake, ndikapanda cholesterol, munthu amakhala waukali, wosakwiya, kusokonezeka kwa kugonana kumachitika, chitetezo chokwanira chimachepa.

Cholesterol sangathe kuyendetsedwa payokha ndi magazi, chifukwa izi zimalowa m'magulu okhala ndi mapuloteni. Ma molekyulu a Lipoprotein amapangidwa omwe ali ndi milingo yosiyanasiyana.

Kuphatikizana ndi kukwera kwambiri (HDL) ndi mapuloteni 55%, ena onse ndi mafuta. Ma mamolekyuwo ndiakulu mokwanira ndipo amapita momasuka m'mitsempha yamagazi. Ntchito yayikulu ya cholesterol yabwino ndikutulutsa kwa lipid zinthu kuchokera mthupi kupita kuchiwindi kuti ikapitilize kukonzanso michere ya bile ndi chimbudzi.

Ma cholesterol otsika kwambiri (LDL) ndi 90% mafuta, ndipo 10% yokha ndi mapuloteni. Mamolekyu oterowo amakhala ndi mulifupi wocheperako, omwe amagwera mosavuta m'mipata pakati pa mitsempha ya magazi ndipo pang'onopang'ono amapanga cholesterol malo, ndikuchepetsa mphamvu ya mitsempha. Cholesterol chovulaza chimachotsa mafuta kuchokera ku chiwindi mthupi lonse, zimathandizira kudzikundikira kwawo.

Cholesterol

Muyezo wa kuchuluka kwa mafuta m'thupi omwe amapezeka m'magazi a amuna ndi akazi sayenera kupitirira 6.0 mmol / l. LDL kwa amayi ndi 1.9-4,5 mmol / L; kuchuluka kwakukulu kumachulukitsa mwayi wokhala ndi atherosulinosis. Chikhalidwe cha LDL kwa amuna ndi 2.2-4.8 mmol / l.

Kwa azimayi athanzi, mulingo wa HDL ndi 0.8-2.25 mmol / L. Zomwe zili mu HDL za amuna ndi 0.7-1.7 mmol / l.

Kwa anthu omwe ali ndi vuto la mtima ndi mitsempha yamagazi, kuchuluka kwathunthu sikuyenera kupitirira 5 mmol / l. Cholesterol yoyipa siyenera kukhala yapamwamba kuposa 3 mmol / l, ndipo mawonekedwe a chinthu chofunikira m'magazi satsika kuposa 1.8 mmol / l. Kuchuluka kwa LDL kumachulukitsa chiopsezo cha matenda ambiri.

Posankha zotsatira, nyengo iyenera kukumbukiridwa. Amadziwika kuti nthawi yozizira chikhalidwe cha cholesterol chimakwera ndi 2-4%. Mwa akazi, kupatuka kwa 10% kupita mbali yayikulu kumaloledwa ngati kuyesedwa kunatengedwa kumayambiriro kwa msambo. Izi ndichifukwa cha zotsatira za mahomoni ogonana. Mimba imapangitsanso kuwonjezeka kwa LDL. Ngati kupindika kwawo m'mwazi kukwera pang'ono, ndiye chizolowezi.

Kupuma kwambiri, ma virus, malignancies amatha kuchepetsa kuchuluka kwa lipoproteins yotsika m'magazi.

Chifukwa chiyani cholesterol yoyipa ikukwera

Zoyambitsa zazikulu za LDL yayikulu m'magazi:

zakudya zopanda thanzi
zizolowezi zoipa
matenda ophatikizika amodzimodzi
chibadwa
kumangokhala
kusowa kwa magnesium m'thupi,
kupsinjika kosalekeza
kumwa mankhwala a mahomoni, njira zakulera zamkamwa,
kusintha kwa akazi,
onenepa kwambiri.

M'mbuyomu tinkakhulupirira kuti okalamba okha omwe ali ndi matenda a atherosulinosis, koma tsopano matendawa ndi ochepa kwambiri, zolembera za cholesterol zimapezeka mwa anyamata a zaka 30, komanso ngakhale mwa ana.

Gulu lachiwopsezo limaphatikizapo anthu omwe achibale ake omwe adadwala matenda a mtima.Kudya zakudya zotsiriza, zakudya zopanda zakudya, zakudya zamafuta kumapangitsa kusokonekera kwa lipid metabolism, kudziunjikira kowonjezera thupi, kumabweretsa chiwopsezo cha kuchuluka kwa osalimba a lipoproteins m'magazi.

Pali ubale pakati pa cholesterol yoyipa ndi jenda. Mwa amuna osakwana zaka 50, matendawa amapezeka pafupipafupi. Mwa akazi, njirayi imayamba kukula nthawi yakusamba. Zifukwa: kusintha kwa mahomoni m'thupi. Mlingo wa estrogen umachepa, chiopsezo chokhala ndi atherosulinosis chikuchulukirachulukira. Pachifukwachi, njira yolembera mafuta ambiri m'magazi kwa azimayi ochepera zaka 50 ndi yapamwamba kuposa azimayi achichepere.

Cholesterol wosauka mwa amayi achichepere amatha kuchuluka ngati pali kusalinganika mumahomoni ogonana: kuchuluka kwa progesterone.

Zomwe zimachitika kuti LDL imakhala yowonjezereka kwa anthu azaka zopitilira 50 ndikucheperako mu njira zonse za metabolic mthupi, ntchito ya ziwalo zamkati, kuphatikizapo chiwindi. Izi zimathandizira kukulitsa kuchuluka kwa lipoproteins.

Chithandizo cha cholesterol yayikulu ndi njira zina

Mutha kuchepetsa zomwe zili ndi LDL, komanso kuonjezera mulingo wa HDL wokhala ndi wowerengeka azakudya mukudya zakudya zopatsa thanzi zomwe ndi zachilengedwe zachilengedwe komanso kuthandizira polimbana ndi hypercholesterolemia. Kuchiritsa moyenera zitsamba, timadziti, tinthu tawo ta mbewu timayang'anira kuchuluka kwa cholesterol yoyipa ndi yabwino, zimathandizira kuchotsa ma atherosranceotic mapoti m'matumba.

Chithandizo chiyenera kukhala ndi cholinga chothana ndi zomwe zimayambitsa LDL yowonjezera. Ngati chikhalidwe cha lipoproteins chachuluka chifukwa cha kunenepa kwambiri, muyenera kutsatira zakudya zamafuta ochepa. Ndikofunika kupewa zinthu zopsinja, ngati kuli kotheka, muyenera kuchitapo kanthu.

Chepetsani kuchuluka kwa cholesterol yoyipa mwa amuna ndi akazi mothandizidwa ndi zakudya zoyenera. Zotsatirazi zamafuta a nyama siziyenera kuperekedwa kuchakudya:

nkhumba, mwanawankhosa, nyama ya bakha,
zamafuta amkaka: kirimu wowawasa, kirimu, batala, margarine,
mayonesi
nyama yotseka,
caviar
mazira
masoseji,
chakudya chofulumira
Zinthu zouma zomaliza.

Muyeneranso kusiya kugwiritsa ntchito zakumwa zozizilitsa kukhosi, zotsekemera, mchere, zakumwa zoledzeretsa. Muyenera kusaka, kuyesa kudya masamba azitsamba, masamba, zipatso. Kuphatikiza apo, zipatso zimayenera kudyedwa ndi peel - imakhala ndi pintin yothandiza, yomwe imathandizira kugaya chakudya, imathandizira kupukusa kwa LDL.

Kuchepetsa kuchuluka kwa mankhwala owopsa a cholesterol Achepetsani kuchuluka kwa cholesterol yoyipa, kuchotsedwa kwa lipoproteins yotsika kwambiri. Malonda otsatirawa ali ndi izi:

udzu winawake
zipatso, masamba, zipatso,
mtedza
chimanga
nyemba
soya
mphesa zofiira
kabichi
zopaka, hering'ombe, nsomba,
champirons
mapeyala
mafuta a nsomba
cocoa
dzungu nthanga.

Nyama yamafuta imatha kusinthidwa ndi bere, veal kapena chifuwa cha nkhuku popanda khungu. Ndikofunika kumwa mwatsopano mwamafinyidwe watsopano, masamba azipatso. Povala saladi, gwiritsani ntchito maolivi, maolivi kapena maungu. M'mbale zosiyanasiyana, monga zonunkhira, mutha kuwonjezera ginger, flaxseeds, nthula wa mkaka.

Zakudyazo ziyenera kupangidwa mwanjira yoti michere yonse yamavitamini, mavitamini, ndi mapuloteni alowe m'thupi. Simungagwiritse ntchito mchere wambiri, mkate uyenera kukhala wa ufa wongokhala. Ntchito zimayenera kuchepetsedwa, gawani chakudyacho m'magulu 4-5.

Ngati chakudya chili chofunikira kuti muchepetse kunenepa kwambiri, zakudya zama calorie ochepa zomwe zimathandizira kagayidwe ka lipid ziyenera kusankhidwa. Nthawi yomweyo, mavitamini ndi mchere wofunikira uyenera kupezeka mu chakudya.

Maphikidwe a mankhwala achikhalidwe

Momwe mungachepetse milingo ya LDL ndi mankhwala wowerengeka? Mutha kuthana ndi cholesterol yoyipa ndi zitsamba za choleretic, zomwe zimathandizira kukonzanso kwake mu bile acid ndikuthandizira kuti muchotse m'thupi. Chithandizo chotere chimachitika limodzi ndi zakudya. Decoctions zakonzedwa kuchokera banga mkaka nthula, dandelion, tansy, ananyamuka m'chiuno, linden maluwa. Kutalika kwa nthawi yayitali pogwiritsa ntchito mankhwala wowerengeka: kumatha mwezi umodzi.

Kuchiza osagwiritsa ntchito njira zachikhalidwe kuyenera kuchitika moyang'aniridwa ndi dokotala, chifukwa kumwa zitsamba kuli ndi zotsutsana.

Saladi kuti mukulitse kuchuluka kwa cholesterol yabwino: kabati 1 karoti, kudula theka la mphesa, kuwonjezera 2 akanadulidwa, supuni 2 za uchi, 0,5 l ya yogurt yopanda mafuta.

Kulowetsa kuti muwonjezere cholesterol yabwino, yeretsani mitsempha ya m'magazi: peel 2 mandimu, kuwaza zamkati ndi blender, kutsanulira 0,5 l wa msuzi wophatikizika. Muyenera kumwa mankhwalawa kanayi pa tsiku kwa chikho cha ½.

Chepetsani mwachangu ndi kuchotsa mafuta m'thupi pogwiritsa ntchito masharubu a golide: tsamba lokwanira 15 mpaka 15 cm limadulidwa mzidutswa, kutsanulira 1 lita imodzi ya madzi otentha, kunena tsiku. Imwani mankhwalawa supuni 1 katatu patsiku.

Kuchotsedwa kwa LDL ndi wowerengeka azitsamba ndi njira yotetezeka kuposa kumwa mankhwala omwe ali ndi mavuto ambiri.

Madzi mankhwala

Mutha kuchepetsa cholesterol mwa amuna ndi akazi, ndikuchotsa mu thupi ndi wowerengeka azitsamba pogwiritsa ntchito madzi a mandimu. Zipatso zimapereka mavitamini A, C, E, PP, pectin, fiber, motero, zimathandizira kuchotsa cholesterol yoyipa, komanso kuwonjezera kuchuluka kwa thanzi.

karoti
chivwende
mphesa
msuzi wa mphesa
chinanazi
kachiromboka
nkhaka
redcurrant madzi.

Mankhwala a Madzi ndi njira yothandizira kupangira matenda a atherosclerosis, myocardial infarction, ndi stroke. Kumwa zakumwa zatsopano kumathandizira kuchepetsa LDL m'magazi, kuwachotsa m'thupi, kumathandizira kugaya chakudya, kagayidwe kazakudya, komanso kuyeretsa mitsempha yamagazi ya cholesterol plaques.

Njuchi

Zithandizo zodziwika bwino za chithandizo ndi uchi, phula, maluwa ndi maluwa. Uchi umakhala ndi michere yambiri yothandiza (magnesium, calcium, iron, sodium, chlorine), ili ndi mavitamini a B ndi C. Komanso muli mapuloteni, amino acid, chakudya. Kugwiritsa ntchito tsiku lililonse supuni 1 ya uchi pamimba yopanda kanthu m'mawa kumalimbikitsa kugaya chakudya.

Mukawonjezera sinamoni pazinthu zopangira njuchi, mudzapeza chida chothandiza kukonza matumbo, omwe amathandiza kuchotsa poizoni, poizoni, cholesterol yoyipa.

Ngati chizolowezi cha LDL chikuwonjezeka, mankhwalawa amachitidwa motere: supuni ziwiri za uchi wachilengedwe zimasakanizidwa ndi supuni zitatu za sinamoni, kutsanulira 0,5 l a madzi ofunda. Kusakaniza uku kumamwa tsiku lonse. Chida choterechi chimatha kuchepetsa msanga cholesterol ndi 10%. Kutsatira zakudya ndi zakudya za uchi zimathandizira kukhala ndi cholesterol yabwino komanso yoyipa.

Zofunika! Kuchiza ndi wowerengeka azitsamba kumachitika pokhapokha atakambilana ndi dokotala! Kutsika kosagwirizana ndi cholesterol kungayambitse matenda akulu, kuchepa kwa mavitamini, kufufuza zinthu m'thupi.

Kutulutsa maluwa kumakhalanso ndi ntchito zothandiza pochotsa mafuta ambiri. Zimathandizira kuchepetsa kuchuluka kwa malo amodzi mwa azimayi ndi akazi, kumachepetsa magazi, potero kupewa mapangidwe a magazi.

Chithandizo cha uchi sichiyenera kugwiritsidwa ntchito ngati mankhwala opha ziwalo zanjuchi. Zopangira zachilengedwe zokha ndi zomwe zingagwiritsidwe ntchito pochiza.

Kuchepetsa ndikuchotsa cholesterol yoyipa mthupi, chotsani zomwe zimayambitsa hypercholesterolemia ndi mankhwala osokoneza bongo kapena wowerengeka. Zithandiza mu chakudya choyenera, chopatsa thanzi, kusintha kwa moyo, kukana zizolowezi zoyipa.

Kuyeretsa magazi m'magazi a cholesterol kunyumba: ndi zida ziti zomwe zingathandize?

Ziwerengero zikuwonetsa kuti opitilira 10 peresenti ya anthu padziko lapansi adakweza cholesterol m'mwazi wa magazi, ndipo ngati titachotsa kuchuluka kwa ana ndi achinyamata omwe ali ndi zaka zosakwana 30, ndiye kuti cholesterol imakhala vuto lalikulu m'miyoyo yathu, chifukwa chake ziwiya zoyeretsa zokhala ndi mankhwala wowerengeka zakhala zotchuka kwambiri . Komabe, musanayambe ndi njira zoyeretsera, muyenera kumvetsetsa kuti cholesterol ndi chiyani, tanthauzo lake ndi chiyani komanso tanthauzo lanyama. Mwina ndikokwanira kusinthira ku zinthu zomwe mulibe cholesterol, ndikugwiritsa ntchito mankhwala azitsamba monga oyeretsa?

Choyipa kapena chothandiza?

Mosiyana ndi chikhulupiriro chodziwika bwino chokhudza cholesterol ngati chinthu chosafunikira m'thupi, ziyenera kudziwidwa kuti sizachilendo kwa ife ndipo zimagwira ntchito zina: ndi gawo la plasma ndi lipid nembanemba, imayambitsidwa ndikupanga kwa mahomoni a steroid ndi ma asidi a bile. M'matimu ndimadzimadzi, cholesterol imakhalapo nthawi zonse ngati mankhwala a lipid metabolism, omwe mwa njira iliyonse amayenera kupezeka chamoyo chonse cha nyama zonse zanyama.

Chizindikiro cha mpaka 5.2 mmol / L chimadziwika kuti ndi cholesterol chokwanira, koma chimatchedwa chonse ndipo chiribe mwayi wapadera. Kuti mupeze chidziwitso chodalirika chokhudza mafuta a kagayidwe ka mafuta, cholesterol yathunthu iyenera kugawidwa m'magulu, omwe amakhala apamwamba kwambiri a lipoproteins (HDL), otsika kachulukidwe (LDL) komanso kachulukidwe kakang'ono kwambiri (VLDL) ndipo amagwirizana ndi zinthu zina zomwe zimaphatikizidwa ndi lipid metabolism (triglycerides).

Chifukwa chake, cholesterol yathunthu imanena zochepa, ndipo gawo lalikulu limakhala pazinthu zake, zomwe sizikhudzanso mapangidwe a zolembera, zomwe zimayambitsa kusintha kwa atherosselotic khoma la chotengera, motero, kuyeretsa kwamitsempha yamagazi kunyumba kuyenera kuchitika polingalira mawonekedwe a lipid.

Kutha kupanga mapangidwe a atherosclerotic plaques ndi a cholesterol otsika kwambiri komanso otsika kwambiri, pomwe ntchito ya HDL ili, m'malo mwake, kuteteza makoma amitsempha, chifukwa chake, kuyeretsa kwamitsempha yamagazi kuchokera ku cholesterol kuyenera kuphatikiza kuchotsedwa kwazigawo zovulaza zokha.

Ndipo ngati cholesterol yathunthu imakwezedwa kokha chifukwa cha gawo lopindulitsa, ndiye kuti palibe chomwe chitha kuda nkhawa, ngakhale zakudya ndi zitsamba pazinthu zoterezi zingathandize kupewa "zolakwika" za cholesterol. Kuwonjezeka kwa cholesterol yotsika kwambiri, ngakhale muyezo wamba wa chizindikirocho, ndi chizindikiro chachikulu pakuchitapo kanthu poyeretsa magazi ndi mitsempha yamagazi.

Chimachitika ndi chiyani "zolakwika" za cholesterol?

Magazi abwinobwino amatuluka m'matumbo amatchedwa laminar. "Vortices" omwe amapezeka m'malo opangira ziwengo amatchedwa chipwirikiti tsopano, zomwe zimapangitsa kuwonongeka kwa khoma lamitsempha, lomwe limakopa kuchuluka kwa plasma lipids pakavulala.

Lipids imagwidwa ndi ma macrophages, kudziunjikira ndikusintha kukhala otchedwa "foamy" cell. Poyamba, zonsezi zimawoneka ngati mawanga ndi mikwingwirima mkati mwamkatikati, ndiye kuti ulusi wogwirizira umayamba kuonekera, womwe, limodzi ndi maselo "opunduka", amayamba kupanga chithunzithunzi chomwe chimakhala ndi utoto wamtundu ndipo chimakwera pamwamba pa mawonekedwe. Kuchokera pamipangiri yomwe imachepetsa lumen ya chotengera, kutuluka kwa magazi m'malo ano kumasokonezedwa kwambiri.

Matenda owenderera amatha kukhala osakhazikika mwachilengedwe komanso kuwoneka ngati kufa ndi mpweya wa minofu ya minyewa. Izi zimachitika motsutsana ndi kuyambika kwa magazi m'mitsempha, komwe kumapangitsa kuti masinthidwe a dystrophic ndi sclerotic, achulukane kwambiri. Munthu angaganize momwe zotengera za mtima zimayankhira pakusintha koteroko.

Ndi atherossteosis, "zodabwitsa" zina zitha kuyembekezedwa kuchokera kuzizindikiro. Kuphatikiza poti kukha magazi kumatha kupezeka chindapusa, kumatha kupweteka komanso kusungunuka, kenako kutsatiridwa ndi thrombosis. Poyerekeza ndi momwe masinthidwe atrosselotic apezeka mu khoma la mtima, mchere wamchere ungathe kuyikidwa pamalo owonongeka. Zotsatira zake, khoma lakumaso limakhala lokwanira, lopunduka ndi kutayika. Choyamba, pakakhala zotere, msempha, chotengera cham'mimba, ziwiya zamkati, matumbo ndi impso komanso ziwiya zamiyendo zimavutika. Zizindikiro za kusintha kwa atherosselotic zitha kupezeka m'malo osiyanasiyana nthawi imodzi, popeza njirayi imakhala ikupitirirabe.

Popeza taphunzira momwe amawonongera makoma amitsempha, titha kumvetsetsa chifukwa chake kuyeretsa kwamitsempha yamagazi sikuyenera kukhala kothandiza, komanso panthawi yake.

Zinthu zomwe zimathandizira kukulitsa kwa atherosulinosis

Kodi ndichifukwa chiyani kusintha kwina kwa m'magazi kumayamba kuonekera koyambirira ngakhale osanenepa kwambiri komanso matenda ena ochulukitsa? Mwinanso, kusokonekera kwa zinthu za chibadwa zimabweretsa gawo lalikulu pano. Komabe, ngakhale makolo akale "atayesa" ndikufalitsa majini omwe anali odabwitsa pankhaniyi, matenda ena omwe adakhalapo m'moyo amatha kuchita chinyengo. Ponena za zizolowezi zoyipa, komanso kusuta fodya, palibe cholowa m'malo chomwe chingathandize munthu ngati wavulaza thanzi lake, mwadala komanso mwamavuto, ngakhale angakonde zakudya zopanda mafuta m'thupi komanso kuyeretsa magazi nthawi zonse kunyumba. Anthu omwe alibe chidwi ndi mowa nthawi zambiri amakonda kunena kuti mowa ndi vodika zimathandizira kulimbitsa mitsempha yamagazi, chifukwa tincture wodziwika bwino wa adyo, wopangidwa kuti ayeretse magazi ndi mitsempha yamagazi, amakonzekera mowa.

Chofunikira kwambiri pakupanga zolembera zam'mimba ndizopsinjika ndi kusokonezeka kwa m'maganizo. Ndipo anthu omwe mwanjira zotere amafunafuna chipulumutso mu ndudu kapena mu botolo ayenera kulabadira makamaka izi. Kumwa ndi kusuta, m'malo mwake, kumapangitsa kuti pakhale zovuta za matenda owopsa omwe amatchedwa masoka achilengedwe ndipo amachitika mwadzidzidzi. Kutsekeka kwamphamvu kwa lumen kwa chotengera kumayambitsa kuchepa kwa magazi, komwe kumayambitsa kuphwanya kwam'mimba, sitiroko, matenda am'mimba, kutanthauza matenda, mayina omwe amadziwika ndi aliyense, zimadziwikanso kuti zinthu izi zimafunikira thandizo mwadzidzidzi, mwatsoka, sizigwira ntchito nthawi zonse.

Matendawa amakonzedweratu kuti mapangidwe amtundu wa atherosselotic apangitse maphunzirowa kukhala owopsa:

Matenda oopsa
Matenda a shuga
Kuphwanya mafuta ndi chakudya chamafuta,
Matenda a mahomoni,
Kuperewera kwa zakudya m'thupi,
Jenda ndi zaka.

Amuna ambiri amakonda kuyankhapo chifukwa chomwe oimira theka lalikulu la anthu amakhala ndi vuto la mtima m'mbuyomu komanso mobwerezabwereza, pofotokoza izi mwa kulimba kwamphamvu kwa thupi la akazi komanso moyo wovuta kwambiri wa abambo, omwe mitsempha yamtima wake imalephera kupirira kupsinjika kwakukulu. Komabe, tanthauzo lazinthu izi limapezeka mu antiatherogenic katundu wa estrogen. Ma Estrogens amagwira ntchito mwachangu mu kubereka, kuteteza ziwiya za mkazi. Ndi kuyamba kwa kusintha kwa msambo, ntchito ya estrogen imazirala, ndipo mkaziyo amakhalanso osatetezedwa, chifukwa chake amagwira Chinsinsi choyeretsa ziwiya ndi adyo, ngakhale atakalamba kuposa abambo omwe samachita kalikonse ndipo amakhulupirira kuti zonsezi ndizopeka komanso palibe chodandaula mtsogolo. Koma pachabe ...

Chithandizo cha atherosulinosis ndi mapiritsi

Chithandizo cha atherosulinosis ndi mankhwala ndi njira yovuta komanso yayitali. Kulemba mankhwala kuchokera ku gulu la statin kumakhala ndi zotsutsana zambiri ndipo kumafunikira kuwunikira nthawi zonse, kotero, aliyense wazamtima angaganize zambiri asanapereke mankhwala kuti ayeretse magazi. Mankhwala onse omwe amayang'aniridwa ayenera kumwedwa malinga ndi dongosolo lapadera, lotchulidwa ndi adotolo, poganizira za jenda ndi msinkhu, mahomoni, matenda opatsirana, kukhalapo kwa zizolowezi zoyipa komanso mkhalidwe wodwala wa psychoemotional.Kuphatikiza apo, mankhwalawa a statin amafunikira kuwunika kwawoko kwa lipid mawonekedwe ndikusankhidwa kwa magawo onse ndi kuwerengera kwa kuchuluka kwa atherogenicity (chizindikiro cha kukula kwa njira ya atherosulinotic).

Sizosatheka komanso zopanda pake ndipo, pazifukwa zingapo, zowopsa kuyeretsa mitsempha yamagazi pazokha. Kugwiritsidwa ntchito kosasamala kwa magazi kuchepa kwa magazi kumapangitsa kuti magazi ayambe kuthothoka komanso kuvuta kwambiri - mapapu okhala ndi pulmonism (pulmonary embolism), chifukwa chake, mankhwala okhala ndi aspirin amawonetsedwa kuti ateteze thrombosis wowonjezereka, osati ngati oyeretsa wamankhwala.

Kuchita mankhwala ndi mankhwala kumatanthauza kumwa ma statins, anticoagulants, ndi mankhwala olimbitsa khoma (rutin, mapiritsi a ascorutin). Phindu la folic acid ndi vitamini C pakhoma lamankhwala limadziwika, motero amalembedwa osati mapiritsi. Analimbikitsa muzochitika zotere, mankhwala okhala ndi Mlingo wambiri wa zinthuzi amathandiza kuyeretsa mitsempha yathunthu ya magazi.

Kutengera zomwe zimatithandizira komanso pathogenesis ya mtima atherosulinosis, titha kuzindikira kuti mosavomerezeka, kupewa kumapangitsa munthu kukhala wathanzi komanso chiyembekezo chokhala ndi moyo wa munthu zikafika pakusintha m'makoma amitsempha yamagazi. Potere, kuyeretsa mitsempha ya magazi kunyumba kungathandize kupewa ngozi zam'mimba ndikupulumutsa miyoyo kwa zaka zambiri.

Kumvetsetsa kwazomwe zachitika (HDL / LDL)

Cholesterol cha HDL chabwino chimasunthira cholesterol yochulukirapo / yoyipa kuti ibwerere ku chiwindi kuti isadziunjike m'magulu athu ozungulira, kapena m'malo mwake, pamakoma a mitsempha (kuwapanga kukhala a inelastic / hard and nyembamba). Ngati magazi anu ali ndi zotsika za HDL / HDL (lipotroteins yapamwamba) ndipo, mosiyana, mapangidwe apamwamba a LDL / LDL (lipensens lipotroteins), izi zikuwonetsa vuto lalikulu: cholesterol yayikulu.

Monga mukudziwa, zimayambitsa matenda a atherosulinosis, angina pectoris (matenda omwe amapezeka kawirikawiri ngati kupweteka pachifuwa), komanso zimawonjezera chiopsezo cha matenda a mtima / stroko.

Ili ndi chithunzi chotsatirachi: kuti muchotse matenda monga "cholesterol okwera m'mwazi" simukuyenera kunena za nkhondo ya "cholesterol", kusiya chilichonse padziko lapansi (kuwononga thupi lanu ndi zakudya zoyipa ndi mankhwala osayenera), kuphatikiza pazinthu zina zothandiza sinthani mitundu yake yabwino ya HDL. Zomwe, zidzatsogolera kutsika kwa mawonekedwe a LDL osauka komanso kukhala ndi thanzi labwino.

1) Dongosolo labwino

Kuchita zolimbitsa thupi mokhazikika (kukhala gawo lofunikira la moyo wathanzi) kumatha kuwonjezera kwambiri cholesterol yabwino. Ngakhale masewera olimbitsa thupi osavuta, monga kuthamanga, kupalasa njinga ndi kusambira, komanso kuwongolera kunenepa, kumatha kupangitsa kuti malo azikhala ndi cholesterol yapamwamba ya HDL / HDL m'magazi. Vutoli, akatswiri a zamankhwala m'mayiko ambiri padziko lapansi, amatchedwa "moyo wautali."

Malinga ndi kafukufuku yemwe adafalitsidwa* Mu Ogasiti 2016, zidapezeka kuti kwa azimayi atasiya kusamba - monga kuchita masewera olimbitsa thupi (panjinga, ma treadmill) ndi njira yabwino kwambiri yodziwitsira thanzi mwachangu. Ndiye kuti, kuwonjezera bwino kuchuluka kwa cholesterol ya HDL, kutsitsa cholesterol ya LDL, komanso kutayika kwakukulu kwa kulemera "kowonjezera".

Mayesero ena adawonetsedwa** Mu Meyi 2016, adawonetsa kuti amuna omwe ali onenepa kwambiri, koma akuchita masewera olimbitsa thupi (kuthamanga kwa m'mawa) kapena masewera olimbitsa thupi ndi ma kettlebells / zolemera (katatu pa sabata kwa miyezi itatu), panali kuchepa kwakukulu pamlingo wa cholesterol yoyipa ya LDL Kukula kwabwino kwa HDL poyerekeza ndi amuna (onenepa) omwe sanachite masewera olimbitsa thupi, koma adatsatiranso kadyedwe kabwino.

* - pamasamba a magazini yovomerezeka ya zamankhwala "Matenda a shuga ndi Metabolism"
** - wokondedwa wokondedwa. Ntchito Physiology, Nutrition and Metabolism

Haitam Ahmed, MD, MSc, wochita zamankhwala ku Cleveland Clinic ku Ohio, analemba kuti: "Kuchita masewera olimbitsa thupi kokha ndikwabwino chifukwa sikungangokulitsa cholesterol ya HDL, komanso kungayambitse kuchepa thupi, komwe kumakhala kuwirikiza kawiri Zaumoyo! ”

Dzithandizeni

Ngakhale anthu osazindikira mu zamankhwala amadziwa momwe kusokonezeka kwa magazi kumawonekera mu ubongo komanso zomwe zimawopseza hypoxia yoyambitsidwa ndi vasoconstriction. Mutu, tinnitus, kuchepa kwa kukumbukira ndikugwira ntchito kumakhudza kwambiri moyo wa munthu, kotero kuyeretsa mitsempha yamagazi ndikofunikira kwambiri popewa zovuta zazikulu.

Mukafuna kusankha kuyeretsa ziwiya zomwe zimadya mkati mwa mankhwalawa, muyenera kudya zakudya: siyani zakudya zomwe zaphikidwa, mafuta ndi utsi kuchokera pakudya, ndikuwakonda zatsopano zamisuzi, zouma zamasamba, nsomba zamafuta ochepa, chimanga, mtedza ndi chimanga.

2) Kutaya mapaundi owonjezera

Ngati mukunenepa kwambiri, ndiye kuti kuchoka pamapaundi owonjezera kumathandizanso kukulitsa cholesterol yabwinobwino ya HDL, motero, kuchepetsa zomwe zili zoipa. Leah Groppo* akuti ngakhale kutaya pafupifupi 6-7% ya kulemera konse kumatha kuyambitsa kusintha kwakukulu kwa metabolic. Koma, monga Groppo adanenera, "ndikofunikira kwambiri kuphatikiza zotsatira, ndiye kuti, kukhalabe ndi boma lino, osapuma."

Kunenepa kwambiri pamimba (kwakukulu, mawonekedwe ake am'mimba) kumachulukitsa zovuta za matenda amtima komanso kumachepetsa cholesterol ya HDL. Kuchepetsa thupi kumakhala kothandiza makamaka kwa anthu omwe ali ndi thupi lo "zungulira "(pomwe mafuta amadzungulira m'chiuno).

Njira zabwino zothanirana ndi ma kilogalamu zimaphatikizapo kudya, kuchita masewera olimbitsa thupi, komanso (nthawi zina) opaleshoni. Ngakhale, kafukufuku**zomwe zidachitika mu Januwale 2014 zidatsimikizira kuti 318 omwe adachitidwa opaleshoni ya laparoscopic*** kukhala ndi cholesterol yapamwamba ya HDL. Komanso, zomwe zimapezeka zimatenga nthawi yayitali (mpaka zaka 10-12).

* - Clanical Nutritionist wa ku Stanford Medical Center, California
** - zofotokozedwa mwatsatanetsatane patsamba lamasamba "Opaleshoni ya Kunenepa Kwambiri ndi Matenda Osiyanasiyana"
*** - imathandizira gawo la "kuthamanga" chakudya kudzera m'mimba

3) Siyani kusuta!

Kwenikweni aliyense wamakono amadziwa kuti kusuta kumabweretsa mavuto ambiri (ndi thanzi), kuphatikiza matenda am'mapapu / mtima, nthawi zambiri ndimomwe chimayambitsa khansa zambiri. Zambirizi zimapakidwa pamapaketi. Koma kodi mumadziwa kuti "kukonda" ndudu kumatha kuchepetsa kwambiri cholesterol?

"Kusuta kumatha kuchepetsa cholesterol ya HDL m'njira zambiri, kuphatikiza mwa kuletsa kaphatikizidwe ka HDL, makamaka poletsa kusasitsa kwake ndikufulumiza metabolism," akutero Dr. Ahmed. "Kutha kwathunthu kusuta kungathandize kaphatikizidwe ndi kagayidwe ka HDL kuti abwererenso kumalo awo achilengedwe kuti adzachitenso ntchito yake mwachizolowezi."

Kafukufuku yemwe adatulutsidwa mu Seputembara 2013 (magazini ya Biomarker Research) adawonetsa kuti omwe amasuta amakhala ndi mafuta ambiri kuposa omwe amasuta, akuti: "Tidawona kuti kusiya fodya kumawonjezera cholesterol ya HDL ndi zimachitika msanga. ”

Ngati mukuyesera kusiya kusuta (ndi chilengedwe chanu chonse, koma osati chongopeka), koma mulephera, onetsetsani kuonana ndi dokotala (makamaka osasuta) za njira zothandiza komanso zotsimikizika zomwe zikutsimikiziridwa kukuthandizani pankhaniyi.

6) Kuchepetsa kudya shuga

Malinga ndi kafukufuku yemwe adasindikizidwa mu Novembala 2015 mu magazini ya Nature, kudya zakudya zomwe zimakhala ndi zakudya zambiri komanso kuwonjezera shuga (kuchokera mikate yoyera mpaka makeke ndi makeke) zimachepetsa cholesterol ya HDL, ndikuchulukitsa chiopsezo cha kusokonekera kwa metabolic.

Zakudya zamafuta abwino, zokhala ndi zinthu zambiri zamakono (ngakhale zolembedwa kuti "mafuta ochepa"), zimapangitsa chakudya chilichonse kukhala choyipa monga zakudya zamafuta ambiri. Chifukwa mafuta awa mwa iwo nthawi zambiri amasinthidwa ndi ma carbohydrate (ndi shuga ndi zina zowonjezera).

Mayeso azachipatala omwe adachitika pakati pa odwala 2,500 omwe ali ndi matenda ashuga (omwe adasindikizidwa mu Okutobala 2016 mu magazini yotchedwa Nutrition Metabolism Cardiovascular Disease) adawonetsa kuti malangizo awa azakudya (ndiye kuti, ndi malire a shuga) omwe adatsogolera ku HDL kuchuluka kwambiri.

Malangizo ena ofunikira potengera zotsatira za kuyesaku: ngati mukufuna kuchepetsa kudya shuga msanga, njira yabwino kwambiri ingakhalire m'malo mwake ndi zipatso ndi masamba. Ndiye kuti, musakane mwadzidzidzi shuga. Ponena za ma trans, mafuta okazinga / zakudya zonunkhira kapena zakudya zachangu, apa chigamulochi chikuyenera kukhala chankhanza komanso chotsiriza: kukana kwambiri. Amachepetsa kwambiri mafuta m'thupi.

7) Timagwiritsa ntchito mafuta a masamba

Monga momwe zidakhalira, si mafuta onse omwe amagwiranso ntchito chimodzimodzi pakakhala thanzi la mtima wathu. Mafuta a azitona kapena soya ndiye kuti ndi mafuta osapangika omwe amathandizira mafuta a LDL cholesterol, ndipo nthawi yomweyo, amachulukitsa cholesterol yabwino ya HDL. Izi zidatsimikiziridwa ndi zotsatira za zoyesa zomwe zidalembedwa mu Julayi 2015 mu magazini ya zamankhwala The Journal of Nutrition. Asayansi apeza kuti mafuta azitona mu chakudya amachepetsa kuchuluka kwa cholesterol cha LDL choyipa, makamaka m'magazi a anyamata.

Mayeso ena a labotale awonetsa kuti mafuta a kokonati, makamaka, ndi othandiza pakuwonjezereka kwa cholesterol ya HDL, koma (kuyika pang'ono pang'ono) si mafuta abwino kwambiri paumoyo wamtima chifukwa cha mafuta apamwamba kwambiri, omwe nthawi zina amatha kupweteka kwambiri mwazomwe zimachitika. LDL cholesterol.

Walter C. Willett, MD, wapampando wa dipatimenti ya zakudya ku Harvard School of Public Health ku Boston, akuwonetsa kugwiritsa ntchito mafuta a kokonati mosamala kwambiri chifukwa chodziwa molakwika za momwe zingakhudzire thanzi la mtima. Dokotala wazopatsa thanzi wa Groppo adavomereza kuti: "Mafuta a kokonati amagwiritsidwa ntchito pakhungu lokha." Awa ndi malingaliro ake.

8) Timapanga chisankho mokomera ma antioxidants

Kafukufuku yemwe adasindikizidwa mu Januwale 2016 mu magazini ya Nutrients adatsimikizira kuti kudya kwambiri m'mankhwala othandizira kumachulukitsa cholesterol m'magazi motsutsana ndi triglycerides, yomwe imachepetsa kuopsa kwa stroke, kugunda kwa mtima, ndi matenda ena akulu. Zakudya zopezeka ndi antioxidants zimaphatikizapo chokoleti chakuda, zipatso, mapeyala, mtedza, kabichi, beets ndi sipinachi.

"Kondani zakudya zomwe zili ndi ma antioxidants ambiri kuti zichulukitse kuchuluka kwa cholesterol ya HDL kukhala yabwinobwino," analemba Groppo, katswiri wazakudya. Zipatso ndi masamba ambiri omwe mumagwiritsa ntchito patsamba lanu, ndibwino! ”

Zakudya zopatsa thanzi, koma pokhapokha upangiri wa dokotala!

Ngati njira zonse zolerera cholesterol ya HDL sizinaphule kanthu, ndiye kuti zopatsa thanzi zitha kuyesedwa. Komabe, madokotala odziwika amachenjeza kuti zowonjezera zomwe zimapangidwira makamaka kuti ziwonjezere cholesterol ya HDL sizikumveka bwino. Sizinatsimikizidwenso kuti amatha kuchepetsa zoopsa zomwe zimayambitsa matenda a mtima. Onetsetsani kuti mwawonana ndi dokotala musanatenge zowonjezera zilizonse, chifukwa zina zimatha kukhala zovulaza thanzi lanu kapena zimayambitsa zovuta, mwachitsanzo, mukamamwa mankhwala.

Udindo wa cholesterol m'thupi

Cholesterol ndi mowa wachilengedwe, wosungunuka, kotero ndikolondola kwambiri kuzitcha kuti cholesterol. Kuchuluka kwa cholesterol kumapangidwira m'chiwindi (mpaka 80%), ndipo kachigawo kakang'ono kokha kamabwera ndi chakudya (nyama yamafuta, batala, mazira). Ndikosavuta kuwerengera phindu lake, chifukwa popanda iwo palibe khungu lathu lomwe lingagwire ntchito. Ntchito yofunikira ya cholesterol imayang'aniridwa m'njira zotsatirazi zoyenera kugwira ntchito kwa thupi lathu:

Amatenga nawo mbali popanga ma membrane a ma cell ndi kayendedwe ka michere kudzera mwa umuna
Amasinthasintha kuchuluka kwamadzimadzi m'maselo
Imalimbikitsa kupanga vitamini D ndi mahomoni ogonana
Imathandizira kupanga bile acid kupanga
Ndikofunikira pakuwoneka koyenera kwa chitetezo chathupi
Zimalepheretsa kuwonekera kwa makhansa

Nawonso cholesterol yotsika zingayambitse kukula kwa mavuto azaumoyo:

Kuyenda kwamitsempha yamagazi
Zoopsa Zamtima
Matenda a mitsempha
Mafuta osakwanira a calcium
Kunenepa kwambiri
Kubala dongosolo

Mitundu ya cholesterol. Kusiyana pakati pa HDL ndi LDL

Kutengera kuti cholesterol imasungunuka mwachindunji m'mafuta, ndipo singasungunuke m'madzi, chifukwa chake, magazi, omwe ndi madzi, sangathe kunyamula cholesterol ku ziwalo ndi minofu. Chifukwa chake, ma apolipoproteins apadera amatenga nawo mbali pa izi. Ma apolipoproteins ndi cholesterol akaphatikizidwa ndikupanga chimodzi, amapanga lipoproteins.

Nthawi zambiri mumalankhulidwe achikulire timatha kumva mawu akuti "zabwino" komanso "zoipa" cholesterol. Komabe, izi sizowona konse, chifukwa cholesterol palokha ndi yamtundu umodzi wokha. Kusiyana kumayambira pomwe kuphatikiza ndi zinthu zapadera kufalitsa thupi lonse. Kutengera kuchuluka kwa cholesterol ndi zinthu zina zomwe zimapangidwira, amapanga mwachindunji ma lipoproteins apamwamba (HDL), otsika osalimba lipoproteins (LDL) ndi triglycerides.

LDL (cholesterol yoyipa) Awa ndi zigawo zomwe mafuta amakhala mwa ambiri, chifukwa chake, akamayenda m'magazi, amatha kutaya cholesterol, yomwe imadzunjikira pamakoma a dongosolo lozungulira, ndikupanga cholesterol plaques. High Density Lipoproteins (HDL) m'malo mwake, amakhala ndi cholesterol yochepa, ndipo, poyenda m'magazi, amasankha cholesterol yomwe ikupezeka kumeneko, zomwe zikutanthauza kuti mutulutseni ndi ziletsa kukula kwa atherosulinosis yamitsempha yamagazi.

"Otayika" cholesterol imapanga cholesterol zolembera, zomwe zimayambitsanso matenda osiyanasiyana a mtima ndi sitiroko, motero lipoproteins yotsika pang'ono imatchedwa cholesterol "yoyipa". Ndiye chifukwa chake mulingo wokwanira wa cholesterol ya HDL ndi wofunikira kwambiri kwa ife, chifukwa ndi njira yachilengedwe yotetezera ku zotsatira za LDL.

Triglycerides - Awa ndi mafuta, omwe amafanana ndi mafuta m'thupi. Mwachizolowezi, triglycerides imakwera ndikuwonjezeka kwa LDL komanso kuchepa kwa HDL. Chifukwa chake, pakufotokozera molondola za momwe thupi liliri, kuphatikiza zizindikiritso zonse zitatu mu kusanthula magazi kwa cholesterol ndikofunikira.

Cholesterol wabwino (HDL)

Cholesterol yabwino imathandizira kuchotsa cholesterol yowonjezereka kuchokera m'magazi kupita kuchiwindi, komwe imakonzedwa ndikuphwanyidwa. Chifukwa chake, kuchuluka kwambiri kwa HDL, kwabwino kwa thanzi. Otsatirawa miyezo yochepera kutengera jenda:

kwa akazi - oposa 1.68 mmol / l
kwa abambo - oposa 1.45 mmol / l

Ngati chizindikiro chikukwera - chapamwamba! Ngati wotsika - pali ngozi chitukuko cha matenda a mtima ndi mtsempha wamagazi. Ndikofunikira kuwonjezera gawo la chidutswa cha cholesterol ichi.

Kuphatikiza pa jenda wodwalayo, kumasulira zotsatira za cholesterol m'magazi, ndikofunikira kuganizira zaka, kulemera, kumwa mankhwala, msambo, kukhalanso pakati kapena matenda aliwonse, komanso ngakhale nthawi ya chaka.Mwa njira, mwa akazi, zomwe zimawonetsa kuyesedwa kwa magazi kwa cholesterol m'moyo wonse amakhalabe osasunthika ndikuwonjezeka pambuyo kusintha kwa msambo.

Momwe mungakulitsire cholesterol yabwino yamagazi

Nthawi zina zimakhala zofunika kuwonjezera mulingo wa HDL, ngakhale patakhala kuti palibe zizindikiro zakunja za matenda. Izi zikuthandizira kuthetsa mavuto a metabolic komanso kuchepetsa chiopsezo cha matenda amtima. Ndikotheka kuwonjezera kuchuluka kwa cholesterol yopindulitsa m'magazi mwa amayi ndi abambo ngakhale kunyumba.

Choyamba, muyenera kutsatira zakudya komanso malamulo azakudya zoyenera, kusiya zizolowezi zoipa ndikupeza nthawi yochita masewera olimbitsa thupi. Pokhapokha ndi njira yophatikizika yomwe pali mipata yambiri yowonjezera kuchuluka kwa cholesterol "yabwino".

Idyani Mafuta Opatsa thanzi

Mutha kuwonjezera kuchuluka kwa HDL ngati mutachotsa mafuta odzadza ndi osaphatikizika ndikuchepetsa chakudya chamagulu.

Zakudya zokhala ndi mafuta osakwaniritsidwa zimaphatikizapo nsomba zamafuta, magwero a omega-3s, omwe amachititsa bwino kuchuluka kwa lipoproteins zopindulitsa.

Mukamayanika zakudya, ndibwino kugwiritsa ntchito mafuta a canola, soya, ngamila kapena mafuta a linse, kapena mafuta a canola.

Khalani ndi nthawi yochita zolimbitsa thupi

Mukufufuza, zidapezeka kuti zolimbitsa thupi zitha kukulitsa kuchuluka kwa lipoprotein yapamwamba kwambiri. Komabe, mtengo wochepa pamenepa sukwanira. Kuti muwone kusintha, ndikofunikira kupereka masewera osachepera theka la ora katatu pa sabata.

Mtundu wa ntchito zilibe kanthu. Mutha kusankha nokha zomwe zimabweretsa chisangalalo, koma katundu wa Cardio amakhala ndi zotsatira zabwino pakuchepetsa cholesterol. Choyimira chachikulu ndicho kutentha kosachepera 1200 calories pamlungu. Kuphatikiza apo, nthawi yophunzitsira ndiyofunikira. Amawerengedwa kuti ndi olimbitsa thupi musanadye. Kutsatira malangizowa patatha miyezi iwiri yophunzitsidwa mwatsatanetsatane, mutha kuwona bwino kwambiri pazotsatira zamagazi.

Lekani kusuta fodya komanso mowa

Fodya samangoletsa khansa yamitundu yambiri, komanso amathandizira kuchepetsa kuchuluka kwa lipoproteins yapamwamba. Kukana ndudu kumathandizira kukulitsa kuchuluka kwa cholesterol yofunika pambuyo masiku 14. Zonsezi pamwambazi sizigwira ntchito kwa osuta okha, komanso kwa iwo omwe ali pafupi nawo, ndikupumira utsi wawo.

Pamodzi ndi kusiya kusuta, ndikulimbikitsidwa kuti musiye konse, kapena muchepetse kuchuluka kwa mowa womwe umamwa. Galasi la vinyo wofiyira wabwino pakudya chamadzulo amaonedwa kuti ndiolandirika, chifukwa resveratrol yomwe ili mu vinyo wofiira imakhudza HDL. Kusankha mokomera moyo wathanzi kumathandizira kukulitsa milomo yayitali kwambiri mwa 10%.

Kuchepetsa thupi

Ngakhale kulemera kochepa kwambiri kumabweretsa kuchuluka kwa LDL. Makilogalamu atatu aliwonse olemera otayika amatsogolera pakuwonjezeka kwa HDL yothandiza. Kuti mutaye mapaundi owonjezera, gwiritsani ntchito upangiri wa akatswiri azakudya. Zithandizanso kupanga chakudya chabwino chokhala ndi mavitamini ndi michere yonse yofunikira.

Kukana kwa mafuta oyeretsa komanso mafuta a trans

Mafuta ndi gawo lofunikira mu zakudya za anthu. Komabe, mafuta a trans sakhudzidwa. Amalowa m'thupi kokha kuchokera ku chakudya chanyama ndikuyambitsa kukula kwa LDL. Chifukwa chake, ofesi ya dokotala nthawi zambiri imayambitsa funso loti ndi zakudya ziti zoletsedwa kudya.

Malinga ndi akatswiri, sizingatheke kukana chilichonse mwatsatanetsatane, koma pazamankhwala, kudya nyama yamafuta, mkaka ndi zakudya yokazinga, zakudya zosuta, masoseji ndi zakudya zomalizidwa ziyenera kuchepetsedwa. Komanso pogula zinthu, samalani kuti zilibe mafuta a trans. Izi zimaphatikizapo margarine, salomas, ndi mafuta ophikira.

Zakudya zoziziritsa kukhosi, kapena zopatsa mphamvu zimakhudzanso zovuta za HDL. Chifukwa chake, ngati mukufunsa momwe mungakulitsire mulingo wa HDL, inu osafunikira kudya zinthu za ufa, ndiye kuti, buledi, masikono, pasitala, zakudya zina, maswiti ndi ena.

Musamachite mantha

Zovuta zilizonse mthupi zimagwirizanitsidwa ndi dongosolo lamanjenje. Ngati mumangokhala mukusokonezeka, mumanjenjemera ndipo nthawi yomweyo simupuma bwino - kuchuluka kwa cholesterol yabwino kumatsika. Chifukwa chake, onetsetsani kuti mupumula bwino. Yesani kukagona asanafike 22:00 ndikugona maola 7-9. Sikulimbikitsidwa kumwa khofi masanawa.

Kuchulukitsa kudya kwa niacin

Niacin, i.e. vitamini b3 (nicotinic acid) imatulutsa mphamvu zamagulu azakudya pakudya chimbudzi. Komanso, niacin ndiyofunikira pakugwira ntchito bwino kwam'mimba, khungu labwino komanso mawonekedwe abwino.

Pazochitika zochepa za niacin m'thupi, adotolo atha kukupatsirani mitundu ya vitamini-mineral.

Mankhwala

Nthawi zina, pamankhwala a cholesterol “abwino”, mankhwala ena amatha. Mwachitsanzo, kugwiritsa ntchito mankhwala osokoneza bongo, zinthu zama psychoactive, ndi mahomoni achikazi a steroid. Chifukwa chake, pakukambirana ndi dokotala, ndikofunikira kutchula mankhwala onse omwe mumamwa, mungafunike kuwasintha ndi ma fanizo kapena kusiya kwakanthawi.

Komabe, nthawi zina pamakhala zochitika pamene ngakhale ndi malingaliro onse a dokotala, simungathe kuchita popanda mankhwala. Kenako, limodzi ndi zakudya, masewera ndi njira zina zochepetsera cholesterol, mankhwala apadera (ma statins) adzalembedwera, omwe zochita zawo zimayang'ana kutsitsa LDL.

Maphikidwe a anthu

Zithandizo zambiri za anthu zochepetsera cholesterol sizocheperachepera kuposa mankhwala osokoneza bongo. Kugwiritsira ntchito kwawo kumatsuka bwino chiwindi cha poizoni ndikuthandizira kudzaza mavitamini. Komabe, musanayambe kugwiritsa ntchito mankhwala aliwonse a wowerengeka, ndikofunikira kukaonana ndi dokotala ndikugwirizana naye njira yofunikira komanso yotetezeka, kuti musavutike.

Chimodzi mwazotheka maphikidwe wowerengeka wowonjezera omwe amapangitsa kuti munthu akhale wathanzi cholesterol akhoza kutchedwa kulowetsedwa mkaka ndi zitsamba zina zamankhwala.

Kuphatikiza apo, kuchuluka kwa lipoproteins kwamphamvu kumakhudzidwa ndi pafupipafupi kudya masamba. Zina mwa izo ndi bwino kudya zophika, ndiye kuti mumalandira magawo awiri a antioxidants komanso kufatsa kwamkati mwa chipolopolo cham'mimba ndi matumbo.

Polimbana ndi mafuta ambiri a cholesterol imathandizira tiyi wobiriwira ndi msuzi wa kiranberi. Chifukwa cha polyphenols, zakumwa izi zimathandizira kutsekeka kwa cholesterol kudzera m'matumbo a m'matumbo, zimachepetsa kuchuluka kwa cholesterol m'magazi ndikupititsa patsogolo kukula kwa lipoproteins yapamwamba. Kuti mukwaniritse zomwe mukufuna, muyenera kumwa makapu awiri a tiyi kapena chikho 1 cha madzi patsiku.

Ndikofunika kudziwa kuti ndalama zotere zimakhala ndi zotsutsana, chifukwa chake, muyenera kufunsa dokotala.

Pomaliza, ndikufuna kukumbutsani otsika kwambiri pafupifupi konse cholesterol osatsatiridwa ndi chizindikiro chilichonse ndipo imatha kupezeka pogwiritsa ntchito kuyezetsa magazi. Chifukwa chake, musanyalanyaze mayeso azachipatala apachaka kuti muyambe kulandira chithandizo munthawi yake.

Kusunga mosamala malamulo onse, monga kugwiritsa ntchito zakudya zomwe zili ndi mavitamini, michere ndi zinthu zina zofunikira, kuchita masewera olimbitsa thupi nthawi zonse, kusiya zizolowezi, ndipo, kukhala ndi zakudya zabwino kumathandizira kukulitsa cholesterol yabwino “mwa 50% kapena kupitirira pang'ono pakanthawi kochepa .

Kanema: zinthu zotsutsana ndi atherosulinosis

Zambiri pazakudya ndi njira yothandizira kupewa atherosclerosis ikupezeka pano.

Ndikwabwino kupanga tiyi kuchokera ku zitsamba, ndipo m'malo mwa shuga yikani uchi wachilengedwe. Chifukwa choyeretsa mitsempha yamagazi muubongo, mankhwala omwe akukula m'munda, m'munda, m'nkhalangomo, ndima dothi ndi odabwitsa. Zitha kupezeka kwa onse okhala mdera lotentha, chifukwa chake sichoyenera kutanthauza ntchito kapena kusowa kwa chuma.

Ma infusions opangidwa kunyumba ndi decoctions a burdock, dandelion, phulusa lamapiri samathandizira kokha pakuyeretsa ziwiya zaubongo, komanso thupi lonse. Zikuwoneka kuti ziwiya zamiyendo zimamveka zopepuka ndipo zidzakhala "zoyamika" kwambiri.

Chinsinsi cha ziwiya zoyeretsera ndi adyo ndi kulowetsedwa kwa mandimu

Chinsinsi chotchuka cha ziwiya zoyeretsera ndi adyo, ndimu, chopangidwira masiku 40 kuti ayeretsedwe, chimakonzekera kukonzekera kwa botolo lotsatira la malita atatu tsiku lililonse. Ndondomeko yonseyi itenga mitu 16 ya adyo owerengeka (osati maveti!) Ndi mandimu 16 pamodzi ndi peel, omwe atenge mitsuko 4. Chifukwa chake, tengani zidutswa zinayi za chimodzi ndi chimodzi ndikupota mu chopukusira nyama, kuthira m'madzi ofunda (owiritsa) motero dziyimireni nokha kwa masiku atatu kukhitchini popanda firiji. W kulowetsedwa ndi kusefedwa, kuyikidwa mufiriji ndikuwudya katatu patsiku wopanda kanthu, magalamu 100 aliyense.

Kuphulika kwa Triple Cholesterol: Uchi, Ndimu ndi Garlic

Amati uchi, mandimu ndi adyo, omwe amatengedwa nthawi yomweyo samangolimbitsa ziwiya, komanso chamoyo chonse. Ndikophweka kuphika mankhwalawa ngati mwangominyetsa kumene mandimu 10 a mandimu 10 ndi peel nkuwonjezeredwa ndi lita imodzi ya uchi ndipo zamkati kuchokera ku mitu 10 ya adyo yomwe imapezeka mu chopukusira nyama chikasakanikirana pamenepo. Kuumirira m'malo amdima kumayenera kukhala sabata, pambuyo pake mutha kuchita prophylaxis kamodzi patsiku. Kuti muchite izi, muyenera kutenga supuni ndikudya pang'onopang'ono. Ngakhale mumakonda mankhwala, mukufunikirabe kugwiritsa ntchito supuni 4 zokha. Kusakaniza ndikokwanira miyezi iwiri.

Kusankha ndi vodka ndi tsamba lachi Bay

Kuphatikizika kosangalatsa kwa ziwiya zoyeretsa kunyumba kwawonekera posachedwa, pomwe botolo limodzi la vodika limasakanizidwa ndi gruel ya mandimu ndi adyo, ndikuyika mu chopukusira nyama (1 ndimu + 2 mitu yayikulu ya adyo), tsamba la Bay (zidutswa 5) zimawonjezeredwa. Chilichonse chimaphatikizidwa kwa mwezi umodzi, chimasefedwa ndikuyamwa supuni ziwiri katatu patsiku mutatha kudya.

Njira ya Tibetan: adyo ndi mowa

Ndipo komabe, chotchuka kwambiri pakati pa anthu ndi tincture wa adyo, womwe umakhazikika pa adyo ndi mowa, koma zokhudzana ndi kusakaniza uku akuti ndi njira ya ku Tibetan yoyeretsera magazi:

Kuti mupeze tincture, magalamu 350 a adyo amaphwanyidwa ndi adyo, omwe amathiridwa ndi kapu ya mowa wamagalamu awiri. Tincture amakhala wachikulire m'malo amdima ndipo amatengedwa mogwirizana ndi chiwembu katatu patsiku mphindi 15 asanadye kwa masiku 11, kuyambira dontho limodzi, kukulira mpaka madontho 15 (madzulo a tsiku la 5 komanso m'mawa wa 6). Kuyambira masana a tsiku la 6, kuchuluka kwa madontho kumachepera ndipo kumabweretsanso dontho limodzi patsiku la 10 madzulo. Patsiku la khumi ndi limodzi, madontho amatengedwa chimodzimodzi 3 times - 25 akutsikira aliyense. Kuphatikiza apo, ziyenera kukumbukiridwa kuti kuyeretsa koteroko kumafunikira madzi ambiri kulowa mthupi (OSATI madzi a carbon!) Ndi zakudya zomwe sizimaphatikizapo zakumwa zoledzeretsa, zamafuta ndi zakakudya, komanso nyama yosuta. Kuyeretsa kotere kumalimbikitsidwa kamodzi pazaka zisanu ndi chimodzi.

Zitsamba zofewa zamatumbo

Chinsinsi china chomwe chimadziwika kuti ndi njira ya Tibetan yoyeretsera mitsempha yamagazi, yomwe imangokhala ndi zitsamba - 100 magalamu iliyonse:

Chamomile, wort wa St. John, wosafa ndi birch ndi nthaka, yosakanikirana ndikusiyidwa kwakanthawi, kuti zigawozi "zimagwiritsidwa ntchito wina ndi mnzake". Tenga supuni kuchokera ku osakaniza ndi kutsanulira 0,5 l. madzi otentha. Zitsamba zikathiriridwa (theka la ola), pondani ndikufinya bwino kotero kuti zinthu zonse zofunikira zilowe mu yankho. Gawani madziwo m'magawo awiri, onjezerani supuni ya tiyi ndi kumwa musanayambe kugona, ndipo yachiwiriyo iyime mufiriji mpaka mawa, pomwe imatha kutengedwa m'mawa, itenthedwe, onjezani supuni ya uchi ndikumwa mphindi 15 musanadye chakudya cham'mawa. Kuwala kwamadzulo ndi m'mawa kotere kumatha kuledzera mpaka ntchito yotsuka itatha. Amati kwa zaka zisanu mutha kukhala mwamtendere, kenako kubwereza njirayi, chifukwa Chinsinsi alembedwa.

Kanema: Kutsuka kwa mitsempha yaubongo kunyumba

Monga mukuwonera, njira ya atherosulinotic ndi matenda oopsa. Tsoka lam'mimba silingaloledwe, chifukwa chake munthu aliyense, ndi iwo omwe ali pachiwopsezo, makamaka, ayenera kuchita zonse kuti apewe ngozi. Mawu a mapiko - matendawa ndi osavuta kupewa kuposa kuchiza, mwina, nkhawa ya atheroscrosis.

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

Kugwiritsa bwino cholesterol popanda ma statins

Funso la momwe mungachepetse cholesterol yopanda ma statins imadwalitsa odwala chifukwa mankhwalawa amatha kukhala ndi zotsatira zoyipa pa thanzi. Ziwalo zonse za anthu ndi minofu yake zimakhala ndi cholesterol, yomwe ndi mowa wopanda mafuta. Amapereka kukana ma membrane am'maselo, amatenga nawo mbali popanga mavitamini ndi mahomoni. Mu thupi, limapezeka mu mawonekedwe azinthu zovuta zotchedwa lipoproteins. Zina mwa izo zimasungunuka m'magazi ndikuwongolera, ndikupanga zolembedwa za atherosrance.

Cholesterol okwera amalimbikitsa mapangidwe amiyala mu ndulu, amakula sitiroko, mtima. Siyanitsani pakati pa maselo ocheperako ocheperako ochepera lipoproteins (LDL), kulemera kwakukulu kozama kwambiri (HDL), ochepa maselo achulukitsa kwambiri (VLDL) ndi ma chylomicrons. Cholesterol yayikulu kwambiri imawonedwa ngati "yabwino", ndipo cholesterol yotsika kwambiri imawerengedwa kuti "yoyipa."

Mtundu wa vuto

Ma Statin ndi mankhwala omwe amaletsa kupanga cholesterol. Kuchita kwawo ndikufuna kuchepetsa kupezeka kwa mevalonate, chifukwa chomwe thupi limapanga kolesteroli wochepa. Komabe, mevalonate ndiyofunikira pakugwira ntchito zina zofunika zachilengedwe ndipo kuperewera kwake kumakhudza ntchito ya thupi.

Kuphatikiza apo, kugwiritsa ntchito ma statin kwa nthawi yayitali kumakhala ndi zovuta zingapo zoyipa. Ndi chololedwa kutenga ma statins kuti achepetse cholesterol pamene vuto la wodwalayo likuipiraipira kwambiri. Koma zikafika pangozi zovuta zaumoyo, ma analogu amayenera kusankhidwa. Madokotala amalimbikitsa kuti asinthane ma statin kuti athandizidwe omwe amachepetsa mafuta m'thupi:

Vitamini E, antioxidant wamphamvu yemwe amaletsa mapangidwe amipanda yamafuta. Vitamini amachepetsa chiopsezo chokhala ndi mtima.
Mafuta a Omega-3, omwe amapezeka m'mafuta ambiri, amathanso mafuta m'thupi.
Vitamini B3 (nicotinic acid) imawonjezera HDL ndikuchepetsa LDL.
Mavitamini B12 ndi B6 (folic acid), kuchepa kwawo kumapangitsa kuti pakhale kuyambika kwa atherosulinosis ndi matenda a mtima.
Vitamini C imakulitsa kuchuluka kwa cholesterol yopindulitsa.
Calcium simalimbitsa mafupa okha, komanso imathandizira cholesterol yotsika.
Carbon activated imathandiza kuchotsa cholesterol m'thupi.

Kutsitsa cholesterol yopanda ma statins sikutheka popanda kuchepetsa zakudya zomwe zimakhala ndi cholesterol yambiri. Izi ndizogulitsa mwachangu momwe mafuta ambiri a trans amapezekera. Mafuta a nkhosa ndi ng'ombe amadzazidwa ndi mafuta onga, kugwiritsa ntchito kwawo kuyenera kuchepetsedwa. Kugwiritsa ntchito mazira ambiri, nyama yamafuta, ma offal, masoseji, masoseji, mayonesi osavomerezeka.

Zakumwa za confectionery ndi maswiti, kuphatikizapo shuga, ziyenera kuchepetsedwa. Ndikofunikira kugwiritsa ntchito batala pang'ono, ndikusintha ndi mafuta a masamba.

Njira zochepetsera cholesterol

Momwe mungasinthire ma statins ndi cholesterol yambiri? Muyenera kukhuta zakudya zamasamba ndi zipatso zomwe zimakhala ndi pectin - polysaccharide yachilengedwe yomwe imachotsa cholesterol m'thupi.

Pectin yochuluka imakhala ndi:

Kabichi yoyera ndiyothandiza kwambiri, yomwe imatsitsa cholesterol, ndikuthandizira kuti ichotse m'thupi. Imapindula mwanjira iliyonse: yaiwisi, yaudindo, yosemedwa. Zina zothandiza ndi izi: chitumbuwa, maula, maapulo, zipatso ndi zipatso. Zipatso: zakuda, sitiroberi, rasipiberi, jamu. Ndikulimbikitsidwa kudya zamitundu yambiri, yomwe imakhala ndi luteins, carotenoids. Zisipuni zongomizidwa kumene zomwe zimatha kumwa tsiku lililonse mugalasi ndizothandiza.

Kutsitsa cholesterol kumapereka chinangwa, chomwe ndi chipolopolo chovuta. Amatha kukhala tirigu, rye, buckwheat, oat, kuwapatsa iwo mu kupanga ufa. Nthambi imakhala ndi mavitamini ambiri a B, fiber fiber. Kumwa kokhazikika kwa chinangwa kumapereka cholesterol yotsika ndi shuga wamagazi, kutsika kwa magazi. Komabe, osavomerezeka kuti agwiritsidwe ntchito ndi mavuto am'mimba.

China chothandiza ndi adyo. Muli zinthu zomwe zimalepheretsa mapangidwe magazi, zimasokoneza ma causative wothandizira matenda ndikuchepetsa kukakamiza. Garlic imathandiza kudya yaiwisi, kapena mawonekedwe a minofu, yomwe imasunga machiritso, koma osawopseza ena ndi fungo lamphamvu. The tincture zakonzedwa motere:

100 g wa adyo pansi amathiridwa mu 0,5 l wa mowa wamphamvu.
Khazikani m'malo amdima kwa milungu iwiri.
Imwani 20-30 akutsikira musanadye, kwa miyezi 4-5.

Kusintha nyama ndi mapuloteni amamasamba kumakhala ndi phindu pa cholesterol yamagazi. Nyemba, mphodza, nyemba ndi zakudya zomanga thupi zomwe zimakhala mosavuta ndi thupi. Ngati nkovuta kwa munthu kuchita popanda nyama, ndiye kuti mitundu yake ya mafuta ochepa, nsomba kapena nkhuku ziyenera kukondedwa.

Nsomba zam'nyanja zamchere zomwe zimakhala ndi omega acid ndizothandiza kwambiri. Saladi amalimbikitsidwa kuti azikongoletsedwa ndi mafuta a masamba: maolivi, malembe, chimanga kapena mpendadzuwa.

Mtedza umakhala ndi mafuta a monounsaturated okhala ndi katundu wopindulitsa. Tsiku lililonse simungadye zopitilira 30 g za walnuts, nkhalango kapena mtedza wa paini. Ma Cashews, amondi, ndi ma pistachios nawonso ndi othandiza.

Seaweed imakhala ndi spirulina, yomwe imatsitsa cholesterol. Mutha kumwa mapiritsi okhala ndi seaweed kapena kuwonjezera zouma ndi chakudya.

Katundu wa masewera

Kuchepetsa cholesterol, masewera olimbitsa thupi amafunikira. Mwachitsanzo, osewera sakhala ndi mavuto otere. Muyenera kusankha masewera oyenera: kusambira, kuthamanga, tenisi. Ndikulimbikitsidwa kuti muziyenda kwambiri pamapazi, kuti mupumule: yogudubuza, skates, skis, masewera amtimu. Mothandizidwa ndi zolimbitsa thupi, mutha kuwonjezera kagayidwe ndikubwezeretsanso cholesterol.

Ndikulimbikitsidwa kuti muchotse mapaundi owonjezera ndi zizolowezi zoyipa. Amadziwika kuti kunenepa kwambiri ndiye chifukwa chachikulu cha matenda ambiri. Kunenepa kwambiri kumayambitsa matenda a shuga, omwe amaphwanya kagayidwe koyenera. Ndipo kusuta fodya komanso mowa kumawononga thanzi lathunthu.

Komabe, nthawi zina, mankhwalawa sangaperekedwe nawo. Matenda angapo opatsirana amabweretsa kuwonjezereka kwa cholesterol. Pankhani imeneyi, ndikofunikira kuchiza matenda a chithokomiro, impso, chiwindi ndi matenda osokoneza bongo. Palinso zovuta zobadwa nazo monga majini omwe ma cholesterol okwera amatsitsidwa ndi mankhwala.

Zithandizo za anthu

Pakufunsidwa kwa zomwe zingasinthe ma statins, mankhwala azikhalidwe azithandizanso:

Wogawanika masamba owuma a mabulosi akutchire 1 tbsp. l, kutsanulira kapu yamadzi otentha. Njira yothetsera vutoli imayikidwa kwa theka la ola ndipo imatengedwa musanadye katatu patsiku.
Njira zabwino zochepetsera cholesterol ndi mbewu ya fulakesi. Pogaya nthanga mu chopukusira khofi, 0,5 tsp iliyonse. ikhoza kuwonjezeredwa ku chakudya chilichonse.
Duwa la Linden limathandizira cholesterol yotsika, imathandizira kuchepetsa kunenepa. 1 tsp Maluwa a linden amadya katatu patsiku kwa mwezi umodzi.
Tiyi yobiriwira imatha kukhala njira ina ngati ma statins. Ma flavonoids omwe amapezeka mu tiyi oterewa amalimbitsa ma capillaries, kuwonjezera kuchuluka kwa "cholesterol" chabwino, ndikuchepetsa mapangidwe a "oyipa".
Mafuta a adyo, omwe amayenera kuthiriridwa saladi, amakonzedwa mophweka. 10 ma clove a adyo amawaza kudzera pa chosindikizira, odzazidwa ndi kapu ya mafuta a azitona, ndikuwumiriza kwa sabata limodzi.
A decoction of wosweka dandelion muzu umathandizira pancreatic ntchito, insulin kupanga, ndi kuchuluka kwa potaziyamu. 2 tbsp. l 300 ml ya madzi otentha amathira mu mizu, kunena maola 2 mu thermos. Msuzi wosefa umatengedwa chikho 1/3 musanadye katatu patsiku. Kulowetsedwa sikulimbikitsidwa kwa anthu omwe ali ndi gastritis, zilonda zam'mimba ndi amayi apakati.
Mutha kusintha ma statin ndi mandimu ndi adyo. Kapu ya adyo wosemedwa imathiridwa ndi mandimu, yofinya kuchokera ku 1 kg ya zipatso. The kulowetsedwa amasungidwa kwa masiku atatu, ndipo tsiku lililonse 1 tbsp. l
Zipatso zouma zouma zimatha kuyeretsa magazi ku cholesterol yowonjezera ndikuwonjezera chitetezo cha mthupi. Rosehip ndibwino kukakamira mu thermos.

Kugwiritsa ntchito zitsamba zamankhwala, muyenera kufunsa dokotala, onetsetsani muyeso, chifukwa kuphatikiza mbewu zingapo kumatha kukhala ndi zotsatira zoyipa.

Konstantin Ilyich Bulyshev

Sitemap

Openda magazi
Amasanthula
Atherosulinosis
Mankhwala
Chithandizo
Njira za anthu
Chakudya chopatsa thanzi

4) Mafuta a nsomba / nsomba / Omega-3

Powonjezera nsomba pachakudya chanu pakanthawi kochepa, simungathe kuthana ndi cholesterol yapamwamba ya LDL, komanso kuwonjezera zabwino. Malinga ndi zotsatira za mayeso omwe adasindikizidwa muFebruary 2014 (magazini ya PloS One), asayansi adazindikira kuti zakudya zoyenera (komwe nsomba ndi imodzi mwazinthu zazikulu) zimathandizira kukulira kukula kwa tinthu ta HDL. Zomwe, zimathandizira kwambiri "mayendedwe" a cholesterol kudutsa thupi lonse. Ofufuzawo adawona zotsatira zabwino za chakudya chotere (chomwe chidaphatikizapo nsomba) patatha milungu 12.

"Ma acid a omega-3 omwe amapezeka mu nsomba adzakulitsa cholesterol yanu ya HDL," atero Dr. Ahmed. "Ma 2 okha pamasabata a nsomba zamafuta, kuphatikizapo nsomba, mackerel kapena tuna" Alcabor ", angakuthandizeni kukwaniritsa zabwino. Mokulirapo, ngati mukusowa kwa nsomba, ndiye kuti Omega-3 atha kupezeka kuchokera ku masamba ophatikizidwa ndi malalanje, masamba osakanizidwa. ”

5) Timakonda kumwa chikho cha vinyo (moyenera!)

Kuchita kwawonetsa kuti kumwa mowa kwambiri (makamaka vinyo) kumatha kuwonjezera mafuta m'thupi. Malinga ndi chipatala cha Mayo, izi zikutanthauza kuti: kufikira chakumwa chimodzi chakumwa tsiku lililonse kwa azimayi ndi amuna azaka zopitilira 65 (kwa amuna ochepera zaka 65, pamakhala magwiridwe antchito awiri wamba patsiku).

Kuyesa kwa zamankhwala (kunayamba kufotokozedwa mu February 2016 pamasamba a magazini ya asayansi PLoS One) kwatsimikizira izi. Madokotala adapeza kuti mwa achikulire 11,000, kumwa mowa mwa kuchuluka kochepa mpaka pang'ono (12 kapena kucheperako kuchitira kamodzi pa sabata kwa abambo, makamaka, theka la akazi) kukuwonetsa kuwonjezeka kwa HDL. Komanso, izi zidawathandizira kuti azisintha cholesterol yokwanira, mafuta ochepa a triglycerides (mafuta am'magazi) ndi kutsitsa cholesterol ya LDL.

Koma pali mbali ina ya ndalama. Kumwa mowa wambiri (moyenera) kumatha kusintha zabwino zonse zathanzi pamavuto akulu ndikupangitsa kuti muchepetse thupi, kuthamanga kwa magazi, kuthamanga kwambiri, komanso kudalira mowa (azimayi amakonda kwambiri uchidakwa).

Zofanana:

Momwe mungachepetse cholesterol yoyipa ya LDL - ndiyambira pati?

Cholesterol chotsika cha LDL mwa akazi - Zizindikiro, zimayambitsa, zakudya

Nthawi zambiri mukamayesedwa, kupatula kuwunikira kumawonedwa panjira yaying'ono. Zomwe izi zitha kulumikizidwa, momwe mungakulitsire cholesterol m'magazi, komanso ngati kuli kofunikira kuchita izi: tiyeni tiyese kudziwa.

Zoyambitsa ndi zotsatira zake

Malinga ndi ziwerengero, cholesterol yotsika ndiyochepa kwambiri poyerekeza ndi mkulu. Pakadali pano, zosakwanira zake zimakhudzanso thanzi.

hypoproteinemia - matenda omwe amatsatana ndi kuchepa kwa kupanga kwa mapuloteni m'thupi,
khansa ya chiwindi / khansa,
thyrotoxicosis,
malabsorption syndrome - kuphwanya njira za kutsekeka kwa chakudya m'matumbo,
kuchepa magazi - kuchepa kwa vitamini B12, sideroblastic, cholowa (mwachitsanzo, thalassemia),
kwambiri kuwotcha lll-lV digiri,
nyamakazi
kusala kudya kwanthawi yayitali
bongo wa hypocholesterolemic wothandizira.

Hypocholesterolemia yaying'ono ilibe chiwonetsero chazachipatala chodziwikiratu ndipo imatha kuonedwa ngati chizindikiro cha chiopsezo chochepa chotengera atherosulinosis. Nthawi zina, odwala amatha kudandaula za kufooka kwa minofu, kuchepa chilakolako chogonana. Mavuto azaumoyo amayamba pomwe zotsatira za kuwunika kwa 1.5-2 mmol / l zikufika. Mawonekedwe a hypocholesterolemia akuphatikizapo:

kusokonezeka kwa magawo okhudzidwa ndi malingaliro: kukhumudwa kwambiri, malingaliro ofuna kudzipha,
hemorrhagic stroke - chowopsa, chowopsa, chowonetsedwa ndi kukha mwadzidzidzi muubongo,
matenda a mafupa
mavuto m'mimba;
kunenepa
zovuta za endocrine: matenda a shuga, hypo / hyperthyroidism,
dysmenorrhea, kusabereka mwa akazi.

Yesani kusunga nsomba patebulo panu katatu pa sabata.

Idyani fiber. Kudya fiber yokwanira tsiku lililonse kumathandizira kukonza chimbudzi komanso kusintha mulingo pakati pa LP VP ndi LP NP.
Pangani maziko azakudya zamasamba ndi zipatso. Amasintha kagayidwe ndipo zimakhudza ntchito ya chiwindi kuti ipange mafuta ake enieni.
Idyani zam'munda zowonjezereka (ngati mulibe mavuto a matumbo). Ma Leamu alibe cholesterol choyipa "koma nthawi yomweyo amakhala ndi mphamvu zambiri komanso amapatsa thanzi kwambiri." Zogulitsa zotere zimapatsa kumverera kwachifundo kwa nthawi yayitali komanso zimathandizira kuti pakhale chiwonetsero champhamvu kwambiri cha HDL m'chiwindi. Kuphatikiza apo, zinthu zachilengedwe zomwe zimapanga nyemba, nandolo, anapiye, kapena mphodza zimathandiza ziwiya zoyera za HDL kuchokera ku malo a atherosranceotic.
Patani khofi. Kapangidwe kamowa woloŵererapo kumaphatikizapo Cafestol. Imalepheretsa kupanga HDL yothandiza ndi ma hepatocytes komanso imayambitsa kukula kwachuma kwa cholesterol "yoyipa". Sinthani khofi ndi tiyi wopanda mphamvu, ma compotes a zipatso, zakumwa za zipatso, msuzi wa rosehip.
Idyani pang'ono, 5-6 r / d, m'magawo ang'onoang'ono. Izi zikuthandizani kuti mupewe kusokonekera pogwiritsa ntchito zinthu zoletsedwa. Kuphatikiza apo, zakudya zomwe zimapangika pakompyuta zimachepetsa kagayidwe ndipo zimachepetsa mphamvu ya kugwiririra.

Mutha kukulitsa cholesterol yabwino "yogwiritsa ntchito zakudya zamafuta omwe ali ndi omega-3 acids - mafuta a nsomba, mafuta a krill, mafuta obiriwira.