Zakudya ndi Zakudya Zomwe Simungadye Zokhala Ndi Cholesterol Akulu

Cholesterol ndi chinthu chomwe chimatenga gawo mwachindunji mu metabolism. Imalowa m'thupi la munthu limodzi ndi nyama komanso mafuta a trans, koma ambiri amapangidwa m'chiwindi.

Mlingo wa cholesterol m'mwazi ndichizindikiro chofunikira kwambiri, chifukwa kuchuluka kwake kungakhudze kukula kwa matenda amtima, stroke, komanso atherosclerosis.

Zomwe sizikulimbikitsidwa ndipo siziyenera kudyedwa ndi cholesterol yambiri komanso zomwe muyenera kukana kwakanthawi, ndipo nkhaniyi ikunena.

Zimayambitsa High Cholesterol

Njira za metabolism zimagwirizana kwambiri ndi cholesterol, yomwe, imakhala yofunikira pakupanga kwina kwama mahomoni ndi mavitamini.

Zinthu zotsatirazi zingakhudze kuchuluka kwa cholesterol:

1. Gout
2. Matenda a shuga. Munthawi imeneyi, wodwalayo amasokoneza kwambiri kagayidwe ka mafuta ndi chakudya m'thupi.
3. Zakudya zopanda pake. Katunduyu amatanthauza kugwiritsa ntchito mafuta komanso yokazinga.
4. Chithokomiro chodwala.
5. Matenda a chiwindi.
6. Kunenepa kwambiri kwa munthu.
7. Kudziwika kwamunthu m'matenda a metabolic (kuphatikizapo matenda obwera chifukwa cha chiwindi, chithokomiro cha chithokomiro, komanso thirakiti m'mimba).
8. Kusuta.
9. Kugwiritsa ntchito pafupipafupi zakumwa zoledzeretsa zosiyanasiyana.
10. Moyo wosakwanira (wokhala).

Mafuta oyipa ndi ati?

Ndi cholesterol yayikulu, wodwalayo ali ndi chiopsezo chowonjezeka cha mtima, motero ntchito yayikulu yokhala ndi izi m'thupi ndikuchepetsa chizindikiro chowopsa mwachangu. Chifukwa chake, mafuta "oyipa" sayenera kuphatikizidwa pamenyu.

Mu chakudya, mafuta onse amatha kugawidwa kuti akhale othandiza komanso ovulaza, kapena, mwa kuyankhula kwina, samakhala okwanira komanso osakwaniritsidwa. Munthu amadya mafuta okwanira komanso nyama ndi nsomba zam'nyanja.

Mafuta "oyipa" kapena mafuta omwe amatchedwa trans amapangidwa akakhala ndi haidrojeni, ndiye kuti pa kutentha kwambiri. Ndi mafuta amtunduwu omwe amadziwika kuti ndi "mdani" wa cholesterol, chifukwa imakhazikika pamakoma amitsempha yamagazi ndikutseka. Zotsatira zake, munthu amatha kudwala magazi komanso kuwonjezeka chifukwa cha stroko kapena mtima.

Mndandanda wazakudya zomwe simungadye

Poopa kuti cholesterol yapezeka m'magazi a munthu, ayenera kusiyiratu zakudya zotsalazo:

1. Zakumwa zoledzeretsa zamtundu uliwonse komanso kuchuluka kwake. Mowa suyenera kuledzera chifukwa umakhudza chiwindi (chifukwa cha zomwe zidali ndi zoopsa), zomwe zimayambitsa thupi ndikusokoneza ntchito zonse zam'mimba. Komanso, mowa umapangitsa kuti ziwiya zisakhale zofooka, makamaka ngati zimaphatikizidwa ndi kusuta. Pachifukwa ichi, madotolo amalangiza kuti tichotse izi, ngati sizikhala kwamuyaya, ndiye kuti mwina mlingo wa cholesterol m'mwazi ungakhale wofanana.
2. Kutsekemera kokoma. Masiku ano, zinthuzi ndiye gwero lalikulu la mafuta mu thupi la munthu. Chowonadi ndi chakuti mafakitale ambiri omwe ali ndi confectionery masiku ano amagwiritsa ntchito mafuta a mgwalangwa oyipa ndi margarine m'malo mwa batala wathanzi. Pachifukwa ichi, munthu yemwe ali ndi cholesterol yayikulu m'magazi sayenera kudya zinthu zodziwikiritsa: zinthu zilizonse zophika buledi, makeke, makeke, chokoleti ndi khofi, mararmade (kupatula mafuta owopsa amakhalanso ndi utoto woopsa), ma waffle.
3. Chakudya chofulumira ndi chinthu chomwe chimachulukitsa cholesterol koposa kasanu. Monga mukudziwira, ma fries achi french ndi ma hamburger patties amaikidwa mu mafuta, zomwe zimakhala zovulaza kwambiri m'mitsempha yamagazi amunthu ndipo, mwachilengedwe, zimabweretsa mwachangu kuwonjezeka kwa cholesterol. Mwambiri, akatswiri azakudya samalangiza anthu omwe ali ndi matenda am'mimba (makamaka chiwindi, m'mimba ndi kapamba) kuti azidya zakudya zopakidwa, zakudya zazakudya ndi chakudya.
4. Mafuta ndi soseji zonse. Zogulitsa zotere zimakhala ndi mafuta osakanikira m'mimba, omwe ngakhale ochepa omwe amatengedwa nthawi yomweyo amatengedwa ndi matupi a thupi ndi zovala.
5. Mayonesi Mpaka pano, malonda ali mufiriji iliyonse, koma si aliyense amene akumvetsa kuvulaza kwake. Anthu omwe ali ndi cholesterol yambiri, komanso odwala omwe ali ndi matumbo amtundu uliwonse, amalephera kudya zinthu zotere, ngakhale zochepa. M'malo mwake, akatswiri azakudya amalangizidwa kugwiritsa ntchito msuzi wowawasa wowawasa.
6. Mazira. Munthawi imeneyi, ndikosayenera kudya mazira ophika, makamaka mazira okazinga, makamaka yolk (ndiye gwero lamankhwala okhathamiritsa). Ngati mukufunadi kudya izi, kamodzi pa sabata mungathe kudya dzira loyera.
7. Mchere Imasungabe madzi mthupi ndikusokoneza ntchito ya impso, ndichifukwa chake machitidwe onse aanthu sakuyenda bwino. Pachifukwa ichi, mchere mumtundu wake wangwiro, komanso zinthu zamchere (kusungidwa, ma pickles, nsomba zamchere) ziyenera kutayidwa. Ndikofunika kudziwa kuti pang'ono, mchere ndi wofunika kwa anthu, komabe, iyi ndi mzere wowonda kwambiri, womwe ndiowopsa kuti thanzi lisaduwere. Kuphatikiza apo, mukuyenera kuwerengera moyenera kuchuluka kwa mchere womwe umagwiritsidwa ntchito, chifukwa umatha kupezeka muzinthu zingapo.
8. Nsomba zokazinga, komanso nsomba zamitundu yamafuta (trout, marine, nsomba). Kuphatikiza apo, ma Spat ndi nsomba mumafuta ndizothandiza kupeza mafuta ambiri. Ndikwabwino kukana zoterezi kwamuyaya.
9. Zakudya zamafuta (bakha, tsekwe, nkhumba, mwanawankhosa) ndizosayenera kudya anthu omwe ali ndi cholesterol yambiri. M'malo mwa nyama yotereyi, ndibwino kupatsa chidwi ndi zakudya zam'mitundu - kalulu, ng'ombe, nkhuku, zinziri, nkhuku.
10. Msuzi wama nyama olemera ndi msuzi amakhala ndi mafuta ambiri, ndiye izi zili pamndandanda wazomwe simuyenera kudya. Izi zimaphatikizanso kugwiritsa ntchito bowa ndi mankhwala ena.

Zakudya Zowonjezera Zoletsedwa Kwa Cholesterol Yapamwamba

• Zinthu zopangidwa mkaka ndi mafuta ambiri - mkaka wonse, tchizi, tchizi chokoleti, kirimu wowawasa, kefir. Ngati mankhwala alibe mafuta, mutha kudya. Kenako sizingavulaze, mungopindulapo.
• Mkate watsopano, zikondamoyo ndi makamaka ma pie wokazinga, omwe amakondera m'dipatimenti yofulumira yazakudya. Zabwino zotere zimachotsedwera bwino mpaka ma metabolism abwezeretsedwenso mpaka pano osagwiritsidwa ntchito nthawi zambiri.
• Pizza chifukwa cha zopangira zovulaza, makamaka, mayonesi, tchizi ndi soseji sichinthu chovomerezeka. Ngakhale izi, ngati mungafune, mutha kuphika pizza "yoyenera", yomwe izikhala ndi masamba ndi zitsamba.
• Garlic, mpiru, anyezi watsopano, sorelo ndi sipinachi zimakwiyitsa mucosa wam'mimba kwambiri, chifukwa chake samalimbikitsidwa pakulimbana ndi metabolic. Komanso, zinthu izi sizingadyedwe ndikuchulukirachulukira kwamatenda oyamba a m'mimba.
• Kuchokera ku mbewu monga chimanga, amaloledwa kudya pafupifupi chilichonse kupatula semolina porridge (ngati idaphikidwa mkaka).
• Zipatso zoumbidwa bwino zimasinthidwa bwino ndi zachikhalidwe.
• Tiyi yakuda yamphamvu siyabwino. Ndikwabwino m'malo mwake ndi tiyi wobiriwira kapena yoyera, komanso msuzi wa rosehip.

Ponena za njira yophikira ndi kutentha kwake, ndizoletsedwa kuswa ndi kusuta. Mutha kuphika, mphodza ndi chinyezi. Zikakhala zovuta kuti munthu asinthe nthawi yomweyo ku chakudya chophika, monga njira ina, nyama kapena nsomba zitha kuphika pansi pa zojambulazo mpaka golide wagolide. Kukoma kwa zakudya zotere sikudzakhala koyipa kuposa grill kapena poto.

Ndikofunikira kudziwa! Madokotala amalimbikitsa kuti anthu omwe ali ndi matenda am'mtima asinthane ndi zakudya zamasamba, popeza fiber ndi yathanzi komanso yosavuta kugaya, mosiyana ndi mafuta owopsa a nyama. Poyamba, kudya koteroko kumatha kukhala kosazolowereka kwa munthu, koma pakatha miyezi yochepa thupi limasinthana ndi menyuyu, ndipo wodwalayo amamva kuwongolera kwake.

Maonekedwe a zakudya

Zakudya zonse zoletsedwa zomwe zili ndi cholesterol yayikulu siziyenera kudyedwa ngakhale pang'ono. Zakudya za zakudya zimapereka kukana kwathunthu kwazinthu zanyama zomwe zimakhala ndi mafuta ndipo zimatha kuwonjezera cholesterol. Chifukwa chake, munthu amaloledwa kudya zosaposa magalamu asanu amafuta patsiku.

Maziko azakudya zamtunduwu ayenera kukhala mbewu monga chimanga - chakudya, mpunga, oatmeal. Muyenera kuphika osathira mchere kumadzi. Komanso, tirigu mutha kuwonjezeredwa supu zamasamba ndi msuzi wamasamba. Zakudya zoterezi zimatha kupezeka pachakudya chanu tsiku lililonse.

Monga zokometsera amaloledwa kugwiritsa ntchito Bay tsamba, cloves, parsley ndi katsabola. Tsabola ndi zonunkhira zina zotentha ziyenera kutayidwa.

Ma cutlets a Steam ndi ma airballs amatha kupangidwa kuchokera ku nsomba. Nsomba zophika ndi zotentha zimaloledwa. Ndikwabwino kukana broths ndi izi, chifukwa zimakhala ndi mafuta ambiri.

Mwa zakudya zochulukirapo, uchi, masiku, maapulosi owuma, zoumba zouma ndi maula zimaloledwa. Ndibwino kuti mudye soufflé ndi zakudya. Mitundu yosiyanasiyana ya mtedza idzakwaniritsa chakudya.

Kuchokera pazinthu zamkaka zopaka, chilichonse chimatheka kupatula zakudya zamafuta, komanso mitundu yamafuta ya tchizi wolimba. Ndikupangizanso kudya mkaka wophika wophika, yogati ndi kefir tsiku lililonse. Amathandizira bwino kugaya chakudya ndikuwongolera kagayidwe.

Ndikofunika kwambiri kwa anthu omwe ali ndi cholesterol yambiri kudya masamba. Ayenera kupezeka muzakudya tsiku lililonse, kupatula. Kuchokera masamba omwe mumatha kupanga sopo wopaka, ma stew, mitundu yonse ya casseroles. Makamaka kupukusa bwino zukini, kaloti ndi biringanya.

Monga njira ina yopangira zakudya zamtundu wa nyama (wokhala ndi chiopsezo chachikulu cha matenda a mtima), mutha kuphika mbale za nyemba ndi nyemba. Malinga ndi kuchuluka kwa zamankhwala, sizotsika kwa iwo konse ndipo azitha kukhutiritsa munthu mwachangu ngati nkhuku.

Mikate yatsopano yatsopano ndi zophimba ziyenera kusinthidwa ndi mkate wouma wa rye ndi makeke a biscuit. Monga taonera pamwambapa, ma pancake ndi zikondamoyo zokhala ndi cholesterol si abwenzi abwino.

Nutritionists amalimbikitsanso kwambiri kupatsa thanzi chakudya chanu ndi zipatso. Itha kuphika maapulo, nthochi, kiwi, malalanje ndi zipatso zina. Ngakhale ndizochepa, koma zipatso ziyenera kukhala pazosankha. Chimalimbikitsidwanso ndikugwiritsa ntchito misuzi, osati yogula, yomwe ili ndi shuga wambiri, koma opangidwa kunyumba. Kuphatikiza apo, timadziti ta masamba timakhalanso tothandiza kwambiri.

Upangiri wa Dokotala

Munthu akaphunzira kuti sutha kudya ndi cholesterol, ayenera kusankha zakudya zomwe madokotala amapatsa kapena odwala zakudya m'thupi lililonse. Amasankhidwa kutengera zotsatira za mayesowa, zaka za wodwalayo, kupezeka kwa matenda akulu ndi zovuta zomwe zimapezeka kawirikawiri.
Chifukwa chake, kwa anthu osiyanasiyana, izi menyu wazakudya zitha kukhala ndi kusiyana. Izi zidzafotokozedwa makamaka ngati, kuwonjezera pa vuto la cholesterol, wodwalayo amakhalanso ndi matenda a shuga kapena matenda a chiwindi. Poterepa, chakudya chamunthu chidzafunika kuphatikizidwa molondola kwambiri komanso kusintha.

Pachifukwa ichi, madokotala samalimbikitsa kuti azidzipangira okha zakudya, koma amagwirizanitsa zonse zomwe akuchita ndi dokotala yemwe akupezekapo.

Kuphatikiza apo, ndi cholesterol yambiri, akatswiri amalangiza anthu kuti azichita masewera olimbitsa thupi. Zachidziwikire, sitikulankhula zongotopetsa kuphunzitsa kwa masewera ambiri komanso kuchita masewera olimbitsa thupi pambuyo pazaka zambiri zokhala moyo wongokhala.

M'malo mwake, kuti thupi lanu liziwoneka bwino, ndizokwanira kumayenda pafupipafupi, kusambira, kukwera njinga kapena kuthamanga. Komanso, ngati angafune, munthu amatha kusankha masewera ena. Chachikulu ndichakuti magwiridwe antchito awa amapangitsa munthu kuchoka ku malo achitonthozo ndikuyamba kupsinjika thupi.