Ndi zakudya ziti zomwe zimachotsa cholesterol m'thupi

Mthupi la munthu, cholesterol ndi gawo lofunikira popanga magazi a m'magazi, omwe amatenga nawo mbali pakapangidwe kazinthu zonse zam'maselo ndipo machitidwe ambiri mthupi sangachitike popanda iwo.

Koma cholesterol yokhayo imapindulitsa thupi pamene mulingo wake m'magazi supitilira muyeso, apo ayi, ndi omwe amachititsa kuti munthu afe.

Ubwino wa cholesterol ya thupi

Cholesterol ndi mowa wokhala ndi mafuta. 80.0% ya cholesterol yonse imapangidwa mkati mwa thupi ndi maselo a chiwindi, ndipo 20.0% ya lipids imalowa m'thupi ndi chakudya.

Cholesterol ili ndi izi:

• Amapanga kutanuka kwa ma cell a thupi lonse,
• Imagwirizana ndi kuchuluka kwa ma membrane am'magazi, komanso kuteteza maselo ku zodabwitsa za chilengedwe,
• Imathandizira tiziwalo timene timatulutsa ma adrenal
• Amatenga nawo gawo pokonza mphamvu ya dzuwa mu vitamini D ndi maselo a chiwindi,
• Kugwiritsa ntchito lipids, ma asidi a bile amapangidwa,
• Mphamvu ya ma lipids ndi kulumikizana kwa ma cell a ma neurons mu chingwe cha msana ndi muubongo,
• Lipids ndi gawo limodzi mwa michere yomwe imaphimba minyewa yamanjenje, kuwateteza kuti asawonongeke;
• Cholesterol imayendetsa dongosolo lamanjenje.

Zabwino ndi zoyipa cholesterol tizigawo

Cholesterol imagawika tizigawo tomwe tili m'magazi:

• Ma Chylomicron Molecule. Mamolekyu a chidutswachi amaphatikizapo triglycerides, cholesterol ndi lipid ether. Mamolekyu amapangidwa mu mucosa wamatumbo,
• VLDL - lipoprotein ochepa kwambiri maselo ochulukirapo. Ma mamolekyuluwa amaphatikizapo triglycerides, komanso phospholipids, lipid ether,
• LDL - otsika maselo kulemera lipids. Zomwe zimapangidwazo zimaphatikizapo cholesterol
• HDL - mapoprotein okwera kwambiri. Kuphatikizikako kumaphatikizapo mapuloteni a apoliprotein ndi mamolekyulu a phospholipid,
• Ma triglyceride mamolekyulu.

Zotsatira zoyipa za thupi

Ma mamolekyulu a cholesterol amalowa mthupi ndi chakudya. Maselo amaperekedwa kudzera m'magazi. Ndi lipids yachilendo m'magazi, amateteza mamolekyulu a m'magazi ofiira kuti asatenge poizoni.

Pokhala m'magazi, cholesterol imalumikizana ndi mamolekyu ena a zinthu zina, chifukwa cha izi zimachitika mamolekyu otsika osapangika amapangidwa omwe amatha kupatsirana ndikuwonekera mkati mwa choroid.

Ayenera kuchotsedwa m'magazi munthawi yake.

Kapangidwe ka cholesterol plaques ndimtundu wautali womwe umakhala wa asymptomatic ndipo zimatengera mulingo wa cholesterol m'mwazi.

Kukula kwa mtima matenda atherosulinosis.

Zotsatira za cholesterol amana ndi matenda

Kuchuluka kwa kachulukidwe kachulukidwe kakang'ono ka cholesterol, kamene kamayambitsa matenda a magazi ndi kusokoneza magwiridwe amagazi, kumakhudzanso mtima, kumayambitsa zovuta zamtunduwu.

• Mtima ischemia. Ischemia imachitika chifukwa cha kuwonongeka kwa ma corsterary artery cholesterol plaque omwe amapatsa magazi ku myocardium. Ndi magazi osokonezeka kupita ku chida cha mtima, ischemia imayamba,
• Angina wosakhazikika Amayamba chifukwa cha magazi osakwanira kupita ku myocardium,
• Myocardial infaration, amapezeka chifukwa chotchinga mtsempha wamagazi ndi magazi, pakakhala kusowa magazi kwa minofu ya mtima, mitundu ya minofu ya necrosis pa myocardium,
• TIA - chosakhalitsa ischemic kuukira maselo a ubongo ndi mitsempha yamagazi. Vutoli limachitika nthawi ndi nthawi ndipo limatha mpaka tsiku limodzi, pambuyo pake magaziwo amayambiranso.
• Ischemic stroke ya maselo aubongo. Kuchokera pakuyenda magazi kosakwanira m'mitsempha ya chithokomiro, pamakhala kusowa kwa zakudya zam'matumbo amtundu waubongo, ndipo kufooka kwa ubongo, kapena matenda a ischemic, kumachitika
• Maselo a mtima - thrombophlebitis. Izi zimachitika chifukwa chobowoleza ndulu ya m'mitsempha, ndipo njira yotupa imayamba pamalo ogwetserawo.
• Kusokonekera kwa magazi kutuluka mumtengo komwe kumatsogolera ku miyendo, pangani matenda okhudzana ndi matenda, komanso kuyambira pakusowa kwa magazi kupita kwa zotumphukira, gangrene amatha.

Zomwe zimakulitsa mulingo?

Zomwe zimayambitsa kuchuluka kwa mamolekyulu a cholesterol ndi thupi ndi monga:

• Kuperewera kwa zakudya m'thupi. Kudya zakudya zoyambira nyama, kuphatikiza cholesterol yambiri,
• Anachepa thupikumabweretsa zovuta zamagazi komanso kudzikundikira kwa lipoprotein yama cell ochepa m'magazi,
• Kunenepa kwambiri - Kunenepa kwambiri. Ndi kunenepa kwambiri, kuphwanya kwa metabolidi ya lipid kumachitika m'thupi la munthu, pamene maselo a chiwindi osakwanira ambiri amapanga mamolekyu a lipoprotein omwe amatha kumangiriza mapuloteni ndikuyeretsa magazi.
• Nikotine ndi mowa. Mothandizidwa ndi chikonga ndi mowa, makoma amitsempha yamagazi amatayika, microtraumas imawonekera pamitsempha, yomwe ma molekyulu apakati a milid amagundana ndipo zolembera zam'mimba zimayamba kupanga.
• Kupanikizika kosalekeza. Ndi kuwonjezereka kwa mitsempha, mumatuluka mitsempha yamitsempha yamagazi, yomwe imayambitsa kuthamanga kwa magazi.

Izi ndi zinthu zoopsa zomwe zimayambitsidwa chifukwa cha njira yolakwika ya wodwalayo, koma palinso ma pathologies omwe amapangitsa kuti pakhale kuchuluka kwa lipoprotein m'thupi:

• Matenda a shuga a m'matenda,
• Matenda oopsa
• Matenda a chithokomiro - hypothyroidism,
• Kuwonjezeka kwa index mu kapangidwe ka magazi a urea ndi matenda a gout.

Zakudya zomwe zili ndi mafuta ambiri (cholesterol)

Gwero la cholesterol yazakudya ndi nyama ndi masamba:

• Mafuta Achinyama - kuwonjezera kuchuluka kwa lipids,
• Mafuta a masamba osasinthika - kuchepetsa kuchuluka kwa lipids,
• Mafuta Opindika, okhala ndi nsomba zam'madzi zokha komanso azisintha.

Gome lokhala ndi mamolekyulu a chakudya cha cholesterol:

Zakudya za cholesterol kusiya

Zakudya za anticholesterol ndiyo njira yayikulu yochotsera lipids yambiri mthupi ndipo ndiye wothandizira wachepetsa kuchuluka kwa lipoprotein m'magazi ndimankhwala osagwiritsa ntchito mankhwala osokoneza bongo.

Zakudya ndi njira yayikulu pakugwiritsira ntchito mankhwala osagwiritsa ntchito mankhwala.

Kuti muchotse cholesterol kudzera m'zakudya, muyenera kutsatira mfundo zazikuluzakudya:

• Chotsani zakudya zonenepa kwambiri (mafuta a nyama),
• Yambitsani zakudya zomwe zimachotsa mafuta m'thupi.

Mafuta a nyama amayenera kusinthidwa ndi mafuta a masamba, omwe angagwiritsidwe ntchito pochiza kutentha kwa zakudya, komanso kuvala masaladi nawo.

Kuchotsa kwa lipids m'thupi kungathandizenso malingaliro ena:

• Zakudya za dzira - zosaposa zidutswa ziwiri pa sabata. Choyera cha dzira chitha kudya tsiku lililonse
• Zakudya ndi nyemba zimathandizira kuchotsa lipids m'magazi.. Muli kuchuluka kwamafuta ambiri, omwe amachotsa cholesterol kunja kwa thupi la munthu. Porridge kuchokera ku chimanga ndi nyemba, muyenera kudya tsiku lililonse,
• Zinthu zomwe zimachotsa lipoprotein m'thupi ndikubwezeretsa metabolidi ya lipid ndi masamba. Zipatso, komanso zamasamba ndi ndiwo zamasamba, zimakhala ndi ulusi wophatikiza womwe umasonkhanitsa mamolekyu a lipid ndikuwachotsa pogwiritsa ntchito matumbo. Mu zakudya zamasiku onse ziyenera kukhala mitundu isanu kapena isanu ndi umodzi yamasamba, zitsamba ndi zipatso,
• Zoyenda mkaka wolimba, zimathandizira kubwezeretsa matumbo microflora ndi metabolid ya lipid ndikuthandizira kuchotsa cholesterol,
• Lipids imathanso kuchotsedwa ndi nyama, koma kokha ndi mitundu yamafuta ochepa ndikuwoneka, kapena kuwira. Nyama ndi gwero la mapuloteni azakudya omwe ali gawo la mamolekyulu a HDL,
• Nsomba zam'nyanja. Fish ali ndi mafuta ambiri a polyunsaturated Omega 3 ndi mafuta ambiri a monounsaturated. Kudya nsomba tsiku lililonse kumachepetsa kuchuluka kwa lipoproteins, kubwezeretsa kagayidwe ka lipid. Uku ndikupewa wabwino wa atherosulinosis, komanso kugunda kwamtima kwa bongo ndi chida cha mtima.

Moyo

Pofuna kuchotsa mamolekyulu a cholesterol m'magazi, ndikofunikira kuthana ndi zinthu zoopsa nthawi zonse - kuwonjezera masewera olimbitsa thupi komanso kupsinjika kwa thupi tsiku ndi tsiku.

Kuchita masewera olimbitsa thupi kungathandize kumenyera osati ndi zolimbitsa thupi, komanso kumachepetsa kuchuluka kwamafuta ochulukirapo ndikulimbana ndi kunenepa kwambiri.

Ngati thanzi lilola, ndiye kuti muyenera kupita kukachita masewera olimbitsa thupi tsiku ndi tsiku, izi zidzabwezeretsa kagayidwe m'thupi, kamene kamathandizira kuchotsa cholesterol yowonjezera.

Mutha kuchotsanso cholesterol mothandizidwa ndi masewera olimbitsa thupi a yoga, omwe amalimbikitsa zochitika za minofu yonse, ndikuthandizanso kupsinjika, kusintha psyche.

Matenda a mtundu wamaganizo komanso amathandizidwe amathandizanso kuchotsa cholesterol. Vuto lazovuta mu endocrine system limayambitsa kupangika kwa mahomoni a cortisol ndi tiziwalo timene timatulutsa timadzi timene timagwira ndi chokhazikika cha lipid.

Munthawi yodekha komanso yam'maganizo, thupi siziunjikira mamolekyulu a cholesterol, ndipo lipids yowonjezera imathandizira kuchotsa m'mimba.

Kuti muchotse cholesterol mwachangu m'thupi, muyenera kusiya zizolowezi zovulaza thanzi - kumwa mowa mwauchidakwa komanso chikonga.

Zizindikirozi ndi zina mwazinthu zazikulu zomwe zimayambitsa chitukuko cha atherosulinosis. Kuledzera ndi kusuta kumawononga choreid cha choroid, ndipo cholesterol yowonjezereka imayikidwa m'malo achitetezo.

Siyani zizolowezi zoyipa. Kusuta fodya komanso kumwa mowa kumawerengedwa kuti ndi zinthu zofunika kuchita kuti chiwonetsero cha matenda a ubongo chiwonjezeke, chifukwa zimatsogolera ku microdamage ku mitsempha yamagazi momwe ma cholesterol malo amayikidwako.

Chifukwa chake, ndikofunikira kuyang'anira thanzi lawo: ziwiya zolimba sizikhala pachiwopsezo chokhazikitsa mapangidwe a atherosrance. Ndipo cholesterol yowonjezera imachotsedwa pang'onopang'ono m'thupi.

Awa ndiwo mfundo zoyambirira zamankhwala osagwiritsa ntchito mankhwala osokoneza bongo, omwe amathandiza kuchotsa cholesterol m'magazi, komanso mafuta ochokera pansi. ku nkhani zake ↑

Kugwiritsa ntchito mankhwala osokoneza bongo

Mothandizidwa ndi mankhwala, mutha kuchotsa cholesterol munthawi yochepa, koma ziyenera kukumbukiridwa kuti mankhwalawa amathandiza cholesterol kuphatikiza ndi zakudya za anticholesterol.

Mankhwala, magulu otsatirawa a mankhwalawa amagwiritsidwa ntchito:

• Gulu la mankhwala a statin. Gulu la mankhwalawa limachepetsa kupanga lipids ndi maselo a chiwindi, omwe amathandiza kuchepetsa kuchuluka kwa cholesterol m'magazi ndi mamolekyu otsika a lipoprotein. Mbadwo waposachedwa wa statins umagwiritsidwa ntchito - mankhwala a Atorvastatin, mapiritsi a Rosuvastatin, mankhwala a Torvakard. Ma statin onse ali ndi zoyipa zambiri, motero ndizoletsedwa kuti azigwiritsa ntchito ngati mankhwala,
• Gulu la mafupa. Mothandizidwa ndi ma fiber, mutha kuchotsa mafuta onse owonjezera m'magazi. Mfundo yakuthandizira mankhwalawa ndikuyambitsa ma reductase receptors, omwe amakulolani kugwiritsa ntchito lipids yowonjezera m'magazi ndipo amakulolani kuti muwachotsere kunja kwa thupi mothandizidwa ndi matumbo. Ikani mankhwala Fenofibrate. Fibates imakhalanso ndizotsatira zoyipa zambiri pamunthu, ndipo mankhwalawa amatengedwa kokha ngati akuwongoleredwa ndi dokotala,
• Olemba zotsalira - mankhwalawa amathandizira kupanga ma asidi a bile, omwe amathandiza kuchotsa mafuta m'thupi pogwiritsa ntchito thupi.

Zomera zamankhwala

Zithandizo za anthu zimathanso kuchotsa cholesterol m'thupi, ndikofunikira kufunsa dokotala musanamwe mankhwala opangira mankhwala.

Maphikidwe a mankhwala achikhalidwe:

• Pukuta utoto wowuma wa khofi wopukusira khofi. Tengani supuni 1 m'mawa mutadzuka komanso musanakagone. Imwani ufa ndi madzi ambiri. Njira ya mankhwala ndi masiku 30,
• Ufa wochokera pamizu ya dandelion uthandizira kuchotsa lipids kuchokera m'magazi (muyenera kuwaphika, monga momwe munapangira). Tengani theka la supuni musanadye. Njira yochizira mpaka miyezi isanu ndi umodzi.

Kupewa

Mothandizidwa ndi kupewa, mutha kuchotsa cholesterol m'thupi, ngakhale njira yopangira atherosclerotic malo isanayambe.

Njira zopewera:

• Khazikitsani zakudya zoyenera zopanda mafuta a cholesterol,
• Kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi,
• Kukana nikotini ndi mowa,
• Limbana ndi kunenepa kwambiri,
• Kuwunika kwadongosolo kwa cholesterol, kuchuluka kwa magazi ndi kuchuluka kwa shuga.

Zomwe zimachepetsa cholesterol yamagazi mwachangu komanso moyenera

Zinthu zomwe zimachepetsa cholesterol ya magazi mwachangu komanso moyenera - izi ndi masamba komanso zipatso zomwe zimathandizira pochiza matenda a atherosulinosis ndi zovuta zake, amagwiritsidwa ntchito ngati mankhwala a adjunctive. Pamodzi ndi mankhwala ndi wowerengeka azakudya, zakudya zamafuta zimathandiza kukwaniritsa bwino komanso kupangitsa matenda a LDL kutulutsa magazi.

Zogulitsa zochepetsera cholesterol ziyenera kukhala ndi zinthu zofunikira zomwe zimathandizira kuchepetsa kuchuluka kwa mafuta a lipid m'thupi, kuyeretsa mitsempha yamagazi yama plaque ndikuchepetsa kukula kwake.

Zinthu zofunikira ndi izi:

1. Resveratrol
2. Phytosterol.
3. Polyphenol
4. Chomera CHIKWANGWANI.
5. Mafuta achepetsa osaphatikizika.

Resveratrol ndimtundu wa zomwe zimachokera ku mbewu, ndi gawo lamasamba ndi zipatso zomwe zimakhala ndi mtundu wofiira kapena wofiirira.

Katunduyu amapezeka mu mphesa ndi vinyo wofiira. Patsani tiyi wobiriwira, tomato, plums ndi mtedza. Resveratrol imakhudzanso thupi la munthu, sikuti amachepetsa cholesterol chokha, komanso zimabweretsa kukakamizidwa. Fotokozerani antioxidants ndipo imapangitsa antitumor.

Phytosterol imapezeka muzakudya zambiri: mafuta a chimanga, malalanje, mandimu, nyemba, mtedza wosiyanasiyana, ngakhale nkhuyu.

Phytosterol imakhala yofanana ndi cholesterol, kokha yomwe idachokera ku mbewu, osati nyama. Zomera zam'mimba zimapangidwa kuchokera ku phytosterol. Zimathandizira kuchepetsa kuchuluka kwa LDL m'magazi ndi 15%.

Polyphenol imapezeka mum nzimbe.Izi ndizothandiza kwa aliyense amene ali ndi vuto la atherosulinosis. Polyphenol sungapezeke muzinthu zina, motero ndizofunika kwambiri. Zinthu zimatha kugulidwa ku malo ogulitsira, zimagulitsidwa m'mapiritsi osakanizidwa osangotsitsa milingo ya LDL, komanso ngati njira yochepetsera kunenepa.

CHIKWANGWANI chomera ndi chinangwa, ma oatmeal flakes, chimanga ndi chimanga. CHIKWANGWANI chimatsuka makhoma am'mimba kuchokera ku poizoni ndi zinthu zovulaza. Imayamwa poizoni ndi mafuta ngati chinkhupule, imasintha momwe imagwirira ntchito m'mimba. Kuphatikiza apo, fiber imathandizanso pakugwira ntchito kwamtima. Zimathandizira kuchotsedwa kwa lipids m'thupi ndipo kumathandizira kuchepetsa thupi.

Mafuta osagundidwa - omwe amapezeka mu nsomba zam'madzi. Mitundu yotsatirayi imakhala yoyenera kwambiri kwa anthu omwe ali ndi LDL yayikulu:

• nsomba za satseye kapena nsomba zamtchire,
• polisha ndi hake,
• sardine.

Chakudya chokhala ndi cholesterol yayikulu m'magazi chiyenera kukhala ndi omega-3 acid zothandiza. Amathandizira kuchepetsa milingo ya LDL ndikuwonjezera HDL. Koma nsomba siziyenera kungosankha molondola, komanso kuphika. Kudya kuphika kapena kuphika mu uvuni wama microwave "kumapha" zinthu zonse zofunikira, ndipo chakudya chotere sichingapindulitse munthu. Koma ngati mumachotsa nsomba, kuphika kapena kuphika mu uvuni - ndiye kuti mosakayikira ingabweletse phindu mthupi.

Mafuta omwe amachotsa cholesterol m'thupi amathanso kuchitika chifukwa cha zakudya zomwe zimakhala ndi mafuta ambiri.

Nthawi zambiri amalangizidwa kugwiritsa ntchito: mafuta a azitona, fulakesi, nthangala za sesame. Mungomwa mafuta a 1 tbsp. supuni m'mawa uliwonse.

Turkey ndi nsomba zokhala ndi cholesterol yambiri m'malo mwa nyama, zimakhala ndi mafuta ochepa komanso ndizogwirizana ndi zakudya. Muthanso kudya mawere amphongo ndi nkhuku.

Thistle ochepa mkaka ndi nthula za mkaka zimachepetsa cholesterol, zimakhala ndi phindu pa chiwindi, zimatsuka ndikusintha ntchito yake. Mutha kugula nthula zamkaka mu mankhwala.

Kutsitsa kwa kolesterol ndi ziwiya zoyeretsa: mndandanda ndi tebulo

Mndandanda wazinthu zomwe zimachepetsa mafuta m'thupi mwachangu:

1. Ma Blueberries ndi zipatso zofiira (raspberries, sitiroberi komanso cranberries amathandizira kutsitsa milingo ya lipoproteins yotsika m'magazi).
2. Tiyi yobiriwira (iyi siyokhudza tiyi womangidwa).
3. Maapulograneti ndi maapulo ofiira (alibe ma fiber okha, komanso zinthu zofunikira za chiyambi cha mbewu).
4. Parsley, celery, chives ndi adyo (wolemera mu flavonoids).
5. Mpunga wa brown (ndi wofala ku China, suchilendo kwenikweni ndipo ndi wokwera mtengo).
6. Avocado (chipatsochi ndichopanda mphamvu zamasamba omwe amalamulira njira yotsitsira cholesterol m'mwazi).
7. Polelera cholesterol, amagwiritsa ntchito mbewu za fulakesi, amasakanizidwa ndi uchi ndikudya supuni 1 patsiku. Chinsinsi ichi ndi chodziwika bwino chifukwa ndizosavuta kupanga komanso angakwanitse.
8. Nyongono ya tirigu - imakhala ndi estrogen wachomera. Amathandizira thupi kudziyimira pawokha mafuta a cholesterol, kuti atulutse lipid mwachilengedwe.
9. Ngati zomwe LDL zili mthupi zichulukitsidwa, ndiye kuti ndizofunikira kusiyanitsa zakudya ndi nthangala za sesame ndi mbewu za mpendadzuwa mwa iwo 400 mg ya phytosterol.
10. Muzu wa ginger ndi katsabola umakwaniritsa mndandanda wazinthu, zitha kudyedwa pamodzi kapena mosiyana, okoleretsa ndi uchi kapena kungophika ndi madzi otentha.

Njira zonse zingakhale zothandiza polimbana ndi cholesterol yayikulu, koma ndiye chakudya chomwe chili patsamba lino. Pali zinthu zomwe zimachotsa cholesterol ku madzi am'magazi mwachangu komanso bwino kuposa ena. Ngati atakhala chakudya, wodwala posachedwa amatha kusintha, pang'onopang'ono komanso mphamvu zake.

Malo oyamba polimbana ndi cholesterol yayikulu amatengedwa ndi kupatula zakudya zoyenera.

Chifukwa chiyani zakudya zopatsa thanzi zimapatsidwa chisamaliro chapadera? Chilichonse ndichopepuka. Mapiritsi, machitidwe, zolimbitsa thupi - zonsezi wodwala amaziona molakwika, ngakhale osawonetsa momwe akumvera. Pazakudya, munthu wokhala ndi cholesterol yochulukirapo samangochita ndi kutentha, koma ndi chikondi chenicheni. Ndi chakudya chomwe nthawi zambiri chimapangitsa kuti mafuta a cholesterol atukuke. Tsopano munthu akufunika thandizo, muphunzitseni kusankha zakudya zoyenera zomwe zingachotse cholesterol m'thupi.

Lolani tanthauzo la "mafuta" siliwopseza wodwala. Mafuta pano samasiyana konse ndi soseji kapena kirimu wowawasa. Mafuta a nsomba ndi imodzi mwazinthu zabwino zakumwa mafuta osakwaniritsidwa omwe amatsutsana ndi cholesterol ndi triglycerides. Ma asidi awa sangachotse zigawo za lipid kuchokera m'madzi a m'magazi, komanso salola kuti ziphuphu za cholesterol ziikidwe pazitseko zamitsempha yamagazi ndikuthana ndi mapangidwe. Amakhulupirira kuti ndizokwanira kuwonjezera 200 g zamafuta amchere sabata iliyonse pachakudya, ndipo kuchuluka kwa cholesterol posachedwa kumawonetsa mtengo wotsika kwambiri kuposa kale chithandizo chotere.

Zina zodabwitsa zomwe zimayenera kuyang'aniridwa ndi anthu onse omwe ali ndi cholesterol yayikulu komanso matenda okhudzana ndi mtedza. Mutha kusankha mtedza uliwonse - walnuts, hazelnuts, pinecones, cashews, mtedza. 30 g yokha ya mtedza patsiku imatha kuchotsa cholesterol yambiri, ndipo pakatha mwezi kuyezetsa magazi kumawonetsa zotsatira zabwino. Ndikofunikira kuyang'anira moyo wanu wabwino, chifukwa nthawi zambiri mtedza umakhala gwero la mavuto ena. Pine mtedza tchimo makamaka mwamphamvu.

Izi zimakhalanso ndi mafuta ochulukirapo a polyunsaturated mafuta acids, chifukwa chake zimalimbikitsidwa kwa iwo omwe akufuna kuchotsa cholesterol yoyipa m'thupi lawo. Ngoziyo ili mu mafuta ambiri a masamba, chifukwa mankhwalawa ali ndi mafuta. Pofuna kuti musadutse zopatsa mphamvu za tsiku ndi tsiku, tikulimbikitsidwa kusinthiratu mafuta a nyama m'mbale ndi masamba omwe mulibe cholesterol. Mwa mafuta onse az masamba, munthu amatha kusiyanitsa mosiyana flaxseed, sesame ndi soya, momwe zomwe zimapangidwira zimapangidwira pang'ono, ndipo kakomedwe kake kamakhala kosangalatsa komanso kolemera kuposa ka mpendadzuwa wamba.

Muli pectin, ulusi wosungunuka womwe umalowa mwachangu m'magazi. Zimbudzi zonse, kaya nandolo, nyemba, nyemba kapena soya, zimatha kupewa kuyikika kwa cholesterol pamakoma amitsempha yamagazi ndikuchotsa cholesterol yambiri mthupi. Kuphatikiza apo, ndi imodzi mwazinthu zochepa zomwe zimachokera kuzomera, zomwe zimapereka kukhudzika ngakhale kwa omwe amadya nyama. Zonsezi zimachitika chifukwa cha kuchuluka kwa mapuloteni azamasamba omwe ali pano.

Chisamaliro chapadera chikuyenera kulipidwa ku soya, yomwe yatchuka kwambiri m'zaka zaposachedwa. Ma isoflavones mmenemo amachotsa mafuta m'thupi mwanjira yachilengedwe. M'masitolo mutha kupeza ma department apadera omwe ali ndi zinthu za soya, zomwe ziyenera kuonekere m'zakudya za tsiku ndi tsiku za munthu wokhala ndi mafuta ambiri. Mkaka wowonda mu kukoma kwake ndi wofanana kwambiri ndi ng'ombe, zomwe zikutanthauza kuti ikhoza kuthana ndi izi popanda kuwononga kukoma. Mothandizidwa ndi nyemba zosongoka, mutha kuphika ma cutlets omwe, mutasenda mosamala, amafanana ndi odulidwa nyama, koma sangadzetse vuto monga momwe zimakhalira ndi mafuta a nyama.

Kamodzi zidawoneka zopanda ntchito ndipo zimangotayidwa kunja pokonza tirigu. Masiku ano chinangwa ndi chinthu chofunikira kwambiri chokhala ndi michere yambiri, michere yamtengo wapatali ndi mavitamini am'magulu B. Nthambi pafupifupi mafuta oyera, zomwe zingathandize kuchotsa cholesterol yoyipa m'thupi. Kuwaonjezera zakudya kumakhala pang'onopang'ono. Nthawi zambiri, chinangwa chimapezeka muzinthu zofunikira kuphika, zomwe zimatha kukonzedwa kunyumba. Komanso chinangwa ndiwowonjezera bwino pamasaladi osiyanasiyana. Pomaliza, anthu ena amamwa chinangwa chimodzimodzi ndi supuni, osambitsidwa ndi madzi ambiri. Nthambi idzayang'ananso zakudya zamagayidwe, zomwe mwa munthu wokhala ndi cholesterol yambiri zimasiya zambiri kuti zitheke.

Njere zina zimatha kuchotsa cholesterol yoipitsitsa kuposa tirigu, pomwe ndizogulitsa pawokha. Wosunga mbiri pano ndi oatmeal. Ndi oats osatupa, ndi ma flakes a oat-flakes - zonsezi zimatha kulimbana ndi cholesterol ya plasma ndikuwongolera mkhalidwe wamitsempha yamagazi. Muyenera kukumbukira za zopatsa mphamvu, chifukwa Hercules ndi imodzi mwazipatso zama calorie kwambiri.

Muyeneranso kusankha tirigu wosapsa. Chifukwa chake, pogulitsa mungapeze mpunga wamafuta ndi chipolopolo. Pakudya chikho cha mpunga wotere, munthu amamva bwino ndipo nthawi yomweyo sangathe kuchira, komanso amachotsa cholesterol yina. Chigoba cha mpunga choterechi ndi chofanana ndi chinangwa, ndipo mpunga umakhala ndi CHIKWANGWANI, chomwe m'thupi mwake chimatupa ndikamamwa zinthu zamafuta, kuphatikiza cholesterol ndi triglycerides. Mukadzaza phala ngati imeneyi ndi mafuta ochepa a masamba, ndiye kuti mphamvu ya mbaleyo imakulirakulira.

Pafupifupi zipatso zonse zimakhala ndi chiphuphu chosungunuka - pectin, chomwe chimachepetsa kutulutsidwa kwa cholesterol pamakoma amitsempha yamagazi ndikuthandizira kuchotsa m'thupi. Chifukwa choti zipatso zina zimakhala ndi shuga wambiri, okhawo athanzi kwambiri ayenera kutchulidwa. Awa ndi maapulo, mapeyala, ma plamu, kiwi, ma apricots, zipatso zamitundu. Itha kugwiritsidwa ntchito m'malo mwa chakudya chimodzi, ndipo posachedwa wodwala amayamba kumva bwino, kuyezetsa magazi kumawonetsa kuchepa kwa cholesterol m'thupi.

Mwa njira, chithandizo chamatenthedwe sichimapha fiber, ndipo nthawi zina zimachulukitsa kuchuluka kwake. Chifukwa chake, apulo wophika amakhala ndi ulusi wowirikiza katatu kuposa watsopano. Maapulo angapo owotchera asanapite kukagona - ndipo m'mawa mavuto onse a chimbudzi amachotsedwa kwathunthu. Kuonjezera uchi wochepa kwambiri kumapangitsa kuti chakudyachi chikhale chokoma kwambiri, kenako chitha kumudyera m'malo mwa mchere.

Chisamaliro chapadera chiyenera kulipiridwa kwa chinanazi. Mpaka pano, mikangano yokhudza mafuta ake owotcha sinafike. Amakhulupirira kuti bromelain yomwe imakhala mu chinanazi imatha kuwotcha mafuta a m'madzi a m'magazi ndipo imayeretsa mwachilengedwe. Ichi ndichifukwa chake chinanazi chimapezeka pafupifupi zakudya zonse zomwe zimapangidwa kuti muchepetse cholesterol. Pakadali pano, chinanazi chimakhala ndi asidi wambiri, omwe amatha kukhumudwitsa khoma lam'mimba, chifukwa chake, kugwiritsa ntchito kwake kwa anthu omwe ali ndi mavuto m'derali kuyenera kukhala kochepa.

Ayenera kukhala gawo lalikulu lazakudya za munthu yemwe akufuna kuchotsa cholesterol yoyipa m'thupi. CHIKWANGWANI, chomwe amakhala nacho, ndichopanda kuposa chipatso, sichisungunuka m'madzi ndipo sichikugwira ntchito m'magazi am'magazi, koma mwachindunji m'ziwalo zam'mimba. Simalowetsedwa ndi thupi ndipo amachichotsa kuti chisasinthike, munthawi yomweyo kulanda ndi kumangiriza tinthu tina tomwe timadya. Ndiye chifukwa chake masamba azikhala chakudya cham'mbali chilichonse, ndipo mafinya sangalole cholesterol kumamwa. Kabichi, kaloti, tsabola wa belu, ndi beets zimagwira bwino ntchitoyi. Mbatata zotchuka zilibe utsi wambiri, koma malinga ndi kuchuluka kwa wowuma wamafuta ndimagulidwe enieni. Chifukwa chake, mbatata iyenera kuwonekera pa tebulo la munthu wokhala ndi cholesterol yambiri sikawirikawiri.

Zingokhala zamasamba amadzimadzi zokha, chifukwa zakumwa zopangidwa kuchokera ku zipatso sizingachotse mafuta m'thupi mwachangu, koma zimaphatikizidwa kwa odwala omwe ali ndi atherosulinosis, ndichifukwa chake. Zipatso zamtundu wa zipatso sizikhala ndi fiber, koma shuga mwa iwo amakhalabe odzaza. Tsopano akuimira bomba lenileni, chifukwa kapu yamadzimadzi yotere imatha kuyambitsa insulini m'magazi.

M'masamba, kuchuluka kwa shuga sikokwanira kwambiri, zomwe zimatanthawuza kuti timadziti kuchokera kwa iwo timadya mokwanira. Zakudya zotchuka kwambiri ndizo kaloti, beets, udzu winawake. Mutha kumwa zakumwa zamasamba zilizonse mophatikiza. Madzi a beet amayenera kuthandizidwa mosamala, chifukwa imakhala ndi mafuta ambiri ofunikira, omwe amatha kukhumudwitsa makoma a esophagus ndi m'mimba ndikupangitsa kupangika kwa colitis, zilonda zam'mimba ndi gastritis.

Tsamba la tiyi limakhala ndi zinthu monga tannin, lomwe limatha kumangiriza mankhwala ambiri mozungulira. Ndi chifukwa ichi kuti kuthekera kwa tiyi kuti muchotse cholesterol yambiri ndikuyenda thupi. Mwa njira, pazifukwa zomwezo, sizikulimbikitsidwa kumwa mkaka pamodzi ndi tiyi, chifukwa calcium yotsirizira siyidzamwa, koma idzalowa mawonekedwe osagwirizana.

Tiyi amathanso kudyedwa ndi aliyense, koma malingaliro omwe amapezeka nthawi zambiri ndi tiyi wobiriwira. Amakhulupirira kuti ndizachilengedwe, chifukwa atatha kupesa sizidutsa mu makutidwe a oxidation. Mavitamini omwe amamwa zakumwa zotere amakhala ndi mphindi 5-6 kuposa tiyi wakuda. Padziko lonse lapansi, tiyi wobiriwira amagwiritsidwa ntchito kuchepetsa thupi, chifukwa amathandizanso kagayidwe kazakudya. Tiyi yokha, yomwe imamwa popanda shuga, mwanjira yake yachilengedwe, imatha kuchita izi. Kuti mumve kukoma, mutha kuwonjezera uzitsine wa zitsamba kapena zonunkhira zomwe mumakonda. Tiyi yovomerezeka kwambiri siyikulimbikitsidwa, chifukwa imatha kupangitsa kuti matendawa azikhala kapena zilonda zam'mimba.

Zonunkhira sizingatchedwe chokha, koma popanda iwo, moyo wa munthu umakhala wotopetsa komanso wopanda pake. Pakalipano, zonunkhira zina zimakhala ndi kuthekera kokongoletsa mbale ndi zomveka zatsopano, komanso kuchotsa mafuta m'thupi ndi kuwongolera machitidwe amtsempha wamagazi. Chifukwa chake, tsabola wakuda ndi wofiira amakhala ndi mafuta ofunikira omwe amasungunula ma cholesterol m'magazi amwazi, amawalepheretsa kukhazikika pazitseko zamitsempha yamagazi, ndikuwachotsanso m'thupi. Ndikofunika kukumbukira kuti zonunkhira izi ndi pulogalamu yabwino kwambiri, zomwe zikutanthauza kuti muyenera kuyang'anira kuchuluka kwa zakudya zomwe mumadya, ndipo ngati mukufuna kudya pang'ono, muyenera kudalira zakudya zopatsa thanzi monga masamba. Momwemonso mawu okongola amatha kunena za tsamba la bay, ginger, basil.

Pakati pa zonunkhira zotchuka kwambiri zomwe zimatha kuchotsa cholesterol yambiri m'thupi, sinamoni imatha kutchedwa. Muli ndi polyphenol yosungunuka ndi madzi, yomwe imawotcha cholesterol ndikuthandizira kuchichotsa, komanso imalepheretsa kusintha kwaulere pazoyeserera. Kuphatikiza apo, sinamoni imalumikizidwa ndi anthu omwe ali ndi makeke, ndipo izi zimatha kugwiritsidwa ntchito bwino. Chifukwa chake, kuwaza sinamoni pa apulo wophika kumapangitsa mbale kukhala ndi mwayi wosaiwalika ndikuipangitsa kukhala yokhutiritsa, ngakhale mupezeka zopatsa mphamvu zochuluka.

Pafupifupi zinthu zonse zokhala ndi mphamvu yochotsa cholesterol m'thupi, kupatula zonunkhira ndi zonunkhira, zimakhala ndi fiber pamapangidwe awo. Ili ndiye lamulo losasinthika malinga ndi momwe munthu aliyense wonenepa kwambiri kapena cholesterol yayikulu m'madzi a m'magazi amayenera kuphatikiza zakudya zambiri zamafuta m'zakudya zake. Gome lotsatirali lithandiza mu izi, momwe mawonekedwe a fiber pazinthu zina akuwonetsedwa.

Mitundu 10 ya zakudya zomwe zimachotsa cholesterol m'thupi

Kuchiritsa cholesterol yayikulu ndi mankhwala kungakhale chithandizo chodula kwambiri. Nthawi zina, limodzi ndi mankhwala, ndikofunikira kugwiritsa ntchito mafuta a cholesterol, kuti mugwiritse ntchito bwino mankhwalawa. Pakudya, ndikofunikira kugwiritsa ntchito zinthu zomwe zimachotsa cholesterol m'thupi. Chifukwa chake, ndizotheka kuthamangitsa chithandizo cha cholesterol yayikulu. Zinthu zosiyanasiyana zomwe nthawi zambiri zimapezeka muzakudya za munthu aliyense zitha kugwiritsidwa ntchito pochiza.

Kugwiritsa ntchito mafuta ochulukirapo kumabweretsa mavuto.

Ngakhale kuti nsomba zamafuta, mwa tanthauzo, ndizakudya zopatsa mphamvu kwambiri, mafuta omwe amapezekamo amakhudza thupi la munthu bwino.

Mafuta a nsomba ndi mtundu wina wa asidi.M'malo mwake, mafuta a nsomba omwe sanapangidwe ndizomwe zimasiyana ndi cholesterol ndi triglycerides.

Njira yosakhazikika yotsika cholesterol yayikulu ndikudya mtedza wokwanira wamitundu mitundu. Kuti mtedza uyambe kugwira ntchito ngati kayendedwe ka cholesterol, muyenera kudya pafupifupi 30 magalamu a mtedza patsiku.

Motsatira kwambiri zakudya zama nati kwa miyezi ingapo, kuyezetsa magazi kosiyanasiyana kumawonetsa kuchuluka kwa cholesterol m'thupi. Pankhaniyi, cholowa cha atherogenic chimakhala chabwino. Zomwe zikuwonetsa kuwonjezeka kwa kuchuluka kwakachulukitsa lipoproteins.

Mukamadya mtedza, ndikofunikira kukumbukira za momwe thupi lanu lingagwiritsire ntchito. Ndi kugwiritsa ntchito mtedza pafupipafupi m'zakudya, kupezeka kwa ziwopsezo sikungosiyidwa, ngakhale osakhalapo kale.

Ngakhale zabwino pakudya mtedza wa paini ndi mtedza wina, mankhwalawa ali ndi mafuta ochulukirapo, omwe angakhudze gawo la kulemera kwa thupi.

Kuti mupewe kulemera kwambiri chifukwa chakudya mtedza, muyenera kutsatira zakudya zomwe mumakonda tsiku lililonse.

Kudya nyemba ndikofunikira kwambiri mukamadya zakudya zopatsa mphamvu.

Ma legamu amakhala ndi pectin yambiri. Pectin ndi mtundu wa CHIKWANGWANI chomwe chimalowa mwachangu mkati mwa thupi.

Kudya nyemba ndikofunikira kwambiri mukamadya zakudya zopatsa mphamvu. Chifukwa cha kupezeka kwakukulu kwa mapuloteni a masamba mu nyemba, kumverera kwodzaza thupi kumabwera mwachangu.

Makamaka posankha ma legamu ayenera kupatsidwa soya. Soy ndi chomera chomwe chili ndi isoflavones. Isoflavones ndi mankhwala achilengedwe omwe amachotsa cholesterol ku madzi a m'magazi.

Malo ena ogulitsa ali ndi madipatimenti apadera okhala ndi soya opangidwa kuti achepetse cholesterol yamagazi.

Ngakhale pali ma stereotypes ambiri okhudza zoyipa za soya thupi, ichi ndiye chinthu chabwino kwambiri chothandizira kuchiritsa cholesterol.

Patsamba la sitolo mutha kuwona zinthu zambiri zopangidwa kuchokera soya. Mwachitsanzo, mkaka wa soya, womwe umakonda ngati ng'ombe. Komabe, ilibe cholesterol, zomwe zikutanthauza kuti itha kugwiritsidwa ntchito pakudya kwa cholesterol popanda kuvulaza thanzi.

Kusiyanitsa kwa mbewu monga chimanga ndi chinangwa kumakhala makamaka m'makilo

Ngakhale kuti chinangwa ndichopanga pokonza tirigu, zimakhala ndi mitundu yambiri ya mavitamini ndi mavitamini a B komanso michere yothandiza m'thupi. M'malo mwake, chinangwa ndi fiber mwa mawonekedwe ake oyera. CHIKWANGWANI chimatha kuchotsa ma lipoprotein otsika kwambiri m'thupi, zomwe ndi zabwino kwa thupi.

Chiwerengero chochuluka cha chinangwa chimapezeka mu zinthu zophika buledi. Opanga buledi nthawi zambiri amapanga mzere wapadera wazopangidwa ndi zomwe zili ndi izi.

Nthambi imagulitsidwa m'masitolo ambiri apadera, zomwe zikutanthauza kuti zimatha kugwiritsidwa ntchito muzakudya zakunyumba, kupangira mkate wanu.

Monga lamulo, cholesterol yayikulu imayendera limodzi ndi zovuta zam'mimba. Nthambi imatha kuthetsa mavuto otere ndikusintha matumbo.

Maphala ambiri amtunduwu ali ndi gawo lofanana ndi chinangwa. Ndi katundu omwewo, magulu amagawidwa mu mtundu wina.

Kusiyanitsa kwa mbewu monga chimanga ndi chinangwa kumakhala makamaka m'makilo. Mwachitsanzo, woimira ma hercule a phala ndi mankhwala opatsa mphamvu kwambiri, komanso amalimbana ndi cholesterol ndikuchepetsa kuchuluka kwake m'magazi.

Patsamba lamasitolo mumatha kupeza zinthu zomwe zimaphatikiza chimanga ndi chinangwa. Mwachitsanzo, malonda ngati amenewo ndi mpunga wa bulauni. M'magulu ake, ndi ofanana ndi mpunga ndi chinangwa.

Pambuyo podya gawo la zoterezi, munthu amadzaza ndikulandira kuchuluka kofunikira kwa fiber yogwira kupikisana ndi cholesterol yayikulu.

Kupeza zipatso za mchere kumathandizira kuchepetsa cholesterol.

Zipatso ndi masamba ambiri zimakhala ndi fiber. CHIKWANGWANI chimakhudza kupezeka kwa cholesterol. Kuphatikiza pa nyumbayi, fiber imatha kuchita gawo la kayendedwe ka cholesterol.

Kuti mupewe shuga wambiri mukamadya zipatso, muyenera kuchepetsa kuchuluka kwa zinthu zomwe zimagwiritsidwa ntchito patsiku, kapena kugwiritsa ntchito zipatso zokhala ndi shuga pang'ono.

Kupeza zipatso za mchere kumathandizira kuchepetsa cholesterol. Pakatha miyezi ingapo, kudutsa kuyesa kwamwazi wamagazi, mutha kuwona zabwino zomwe zili mu cholesterol.

Mu zipatso zina, fiber imatha kuchuluka. Kuti muchite izi, mutha kuwaphika.

Mwachitsanzo, mutha kuphika apulosi wophika. Mmenemo, kuchuluka kwa CHIKWANGWANI kumachulukitsa katatu. Pa chithandizo cha kutentha, CHIKWANGWANI sichimagawika pazinthu zina.

Chipatso choyenera kwambiri pochiritsa cholesterol ndi chinanazi. Chinanazi chimadziwika kuti ndicho maziko azakudya zingapo. Izi ndichifukwa cha kukhalapo kwa bromelain mmenemo. Enzimuyi imalimbikitsa kutentha kwa cholesterol m'madzi a m'magazi ndipo imakulolani kuti muchotse popanda kuvulaza thanzi.

Mukamagwiritsa ntchito chinanazi, ndikofunikira kukumbukira kuti ma asidi omwe amapezeka mu chinanazi amakula m'mimba. Ananazi amathandizira pa matenda a oncological am'mimba.

Zomera zamasamba sizikhala ndi zochepa kuposa ma fiber kuphatikiza ndi mavitamini.

Mpweya wambiri umapezeka mu kaloti, tsabola belu, kabichi ndi beets. Ndikofunika kudziwa kuti mbatata sizikhala ndi kuchuluka kwa fiber. Kwa thupi la munthu, lomwe cholesterol yake imakwera kwambiri, wowuma amapezeka mbatata.

Mbatata ndi chosiyana ndi mndandanda waz masamba zomwe zingagwiritsidwe ntchito pochiritsa mafuta m'thupi.

Zakudya zamasamba ndizakudya zomwe zimakhala ndi fiber yambiri, zomwe zimathandizanso pakuchotsa cholesterol m'thupi.

Zakudya za masamba achilengedwe, kuphatikiza kuchepetsa kuchuluka kwa cholesterol, zimakhudzanso mafuta ochulukirapo. Pokonzekera madzi, ndikofunikira kukumbukira kuti si masamba onse omwe angagwiritsidwe ntchito ngati mawonekedwe. Mwachitsanzo, kugwiritsa ntchito madzi okhazikika kuchokera ku beets kumayambitsa kukwiya kwa esophagus, komwe kumayambitsa kuwoneka kwa zilonda zam'mimba komanso gastritis.

Zakudya zambiri za cholesterol zimalimbikitsa kumwa tiyi m'malo mwa zakudya zina, kupatula madzi. Izi ndichifukwa choti tiyi amakhala ndi tannin yambiri. Chipangizochi chimatha kulumikiza mamolekyulu osiyanasiyana kuzungulira yokha.

Wina ayenera kusamala ndi zokometsera zokometsera.

M'moyo watsiku ndi tsiku, kugwiritsa ntchito zokometsera kumakupatsani mwayi wokhutiritsa mbale zosiyanasiyana ndi zokonda zosiyanasiyana. Mankhwala a cholesterol, kugwiritsa ntchito zokometsera zimakhudzanso mayendedwe ake mthupi.

Izi ndizowona makamaka kwa zonunkhira monga sinamoni. Cinnamon imakhala ndi polyphenol, yomwe imakwiyitsa cholesterol deposits ndikuwongoletsa ma radicals aulere.

Komabe, si zonse zokometsera zomwe zingakhudze thupi, popeza sinamoni. Ndikofunika kukumbukira kuti zokometsera zina zazikulu zimakhudza thupi. Sitikulimbikitsidwa kuti mugwiritse ntchito zokometsera padera ndi chakudya, izi zimatha kuyambitsa matupi athu chifukwa cha m'mimba.

Iyenera kusamala makamaka ndi zokometsera. Kuchuluka kwa zakudya zamafuta kwambiri kumabweretsa kukokomeza kwa ma minyewa am'mimba, komanso kuwonjezeka kwa kuthamanga kwa magazi, komwe nthawi zina kumakhudza kupezeka kwa kutsimikiza kwa atherossteosis.

1. 
   Bulynko, S.G. Zakudya zamankhwala komanso zakudya zamagulu a kunenepa kwambiri komanso matenda a shuga / S.G. Bulynko. - Moscow: Russia State Humanitarian University, 2004. - 256 p.
2. 
   Peters Harmel, E. Matenda A shuga. Kuzindikira ndi kuchiza / E. Peters-Harmel. - M: Yesezani, 2016 .-- 841 c.
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   Dedov I.I., Fadeev V.V. Chiyambi cha matenda ashuga. Moscow, Bereg Publishing House, 1998, masamba 200, kufalitsa makope 9000.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwa zaka zoposa 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka pamalowo kuti athetse zovuta osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusaitiyi, kufunsana ndi akatswiri ndizofunikira nthawi zonse.