Momwe mungachepetse mafuta a cholesterol mwachangu popanda mankhwala

Kukhalapo kwa chinthuchi mthupi la munthu kumakonzedweratu ndi chilengedwe. Amanena za mafuta ochulukitsa omwe amafunikira thupi la munthu. Cholesterol kapena cholesterol imapangitsa kuti ziwalo zam'mimba, mitsempha ndi minyewa yam'mimba ikhale yolimba, kubwezeretsa zolakwika ngati zikufunika. Cholesterol yotsika imawonetsa kuthekera kwakukulu kwa kuchepa kwa ubongo muubongo kapena kukulira mitundu yayikulu ya kukhumudwa, kusabereka, kuchepa magazi, kufooka kwa mafupa, kapena matenda ashuga.

Kumapeto kwa zaka za zana la makumi awiri, cholesterol idanenedwa kukhala choyambitsa chachikulu cha matenda a mtima ndipo adayamba kulimbana nayo. Komabe, pamapeto pake, zonse sizinakhale zophweka, ndipo ngakhale gawo lake lalikulu pakupanga matenda a atherosulinosis lidafunsidwa, popeza pali ubale wolunjika pakati pakupezeka kwa kuchuluka kwapakati pa lipoproteins m'magazi (otchedwa "cholema" cholesterol) komanso atherosulinosis (ndi matenda ena mtima dongosolo) sizinatsimikizidwe.

Udindo wa mowa wamafuta awa pakugwira ntchito kwa ziwalo ndi machitidwe a thupi la munthu ndizabwino kwambiri. "Zowopsa" kapena "zopindulitsa" zimawonekera pambuyo pothandizidwa ndi mapuloteni ena onyamula. Ma lipoproteins otsika kwambiri, okhazikika mkati mwa mitsempha yamagazi, amapanga mawonekedwe a cholesterol (zolembera), akumatsekereza kuwala kwawo. Izi mankhwala amawonedwa "zovulaza." Komabe, ndi iwo omwe amatenga nawo mbali pakapangidwe kazenera ka maselo ofiira a m'magazi, ma hepatocytes, ma neuron, ndikuthandizira minofu yathupi. Pamaso pa zolembera, "zothandiza", zolimbana kwambiri wa cholesterol, wokhoza kuyeretsa mitsempha yamagazi.

Makuponi onse a cholesterol ndi ofunikira kuti thupi lizigwira ntchito ndipo, ndichofunikira, ngati zizindikirozi zili mkati mwazolowera. Cholesterol okwera chifukwa cha kuchuluka kwa milomo ya lipoprotein imawoneka yoopsa chifukwa chakuwonjezeka kwa kukulitsa zomwe zimayambitsa matenda a mtima komanso kufalitsidwa kwa magazi.

Ndikofunikira kuyang'anira kuchuluka kwa cholesterol m'magazi, makamaka kwa anthu okalamba, omwe ali ndi matenda a mtima, omwe ali onenepa kwambiri.

Mutha kupitiliza kudya momwe munakhalira mukudya mwachangu komanso mosasunthika. Komabe, nditani kwa iwo omwe apanga kale kuchuluka kwazinthu izi mophatikizira mankhwala opweteketsa? Kodi ndizotheka kuchepetsa cholesterol popanda mankhwala?

Makota atatu a cholesterol ndi amkati - opangidwa ndi zomwe zimapezeka, ndipo kotala limodzi lokha lomwe timapeza ndi chakudya. Komabe, powunikira momwe timakhalira ndi zakudya, ifenso titha kusintha mtundu wa seramu cholesterol popanda mankhwala, pokhapokha ngati zomwe zikuwonetsa sizikuyenda komanso ma coronary pathologies adakali aang'ono.

Njira zina zochepetsera cholesterol

Akalandira kuchuluka kwa magazi okhumudwitsa, dokotalayo nthawi zambiri amalemba mapiritsi omwe amachepetsa seramu cholesterol, yomwe amalimbikitsa kuti azitenga mosalekeza kupewa atherosulinosis ndikuchepetsa mwayi wokhala ndi vuto la mtima. Komabe, sikuti ochita kafukufuku onse omwe amavomereza kufunika kopereka mankhwala omwe amachepetsa cholesterol kwa aliyense. Zowonadi, muzovuta kwambiri, mankhwala sangathe kugawidwa, palibe njira ina. Koma mankhwalawa ali ndi zovuta zambiri, ndipo si madokotala onse omwe amaganiza kuti anthu achikulire amafunikira mankhwalawa pofuna kupewa.

Anthu omwe ali ndi vuto lalikulu la mowa wamafuta m'magazi ndipo samadwala matenda owopsa a mtima, mutha kuyesa kutsitsa chiwerengero ichi popanda wowerengeka.

Mwabwino kwambiri komanso mwachangu kuchepetsa chake chapadera monga mbewu ya fulakesi. Zomwe mukufunikira kuti mupera mbewu mu ufa pa chopukutira cha khofi ndikuwonjezera ufa wa fulakesi ku mbale iliyonse yokonzedwa tsiku lililonse: chimanga, sopo, mbatata yosenda, mphodza.

Mutha kumwa mafuta a nthochi m'mawa m'mimba yopanda kanthu kuchokera supuni zitatu kapena zitatu. Ziyenera kuganiziridwanso kuti ufa wosakanizika uyenera kuthiridwa nthawi yomweyo, ndipo mafuta sakusungidwa kwa nthawi yayitali (nthawi zambiri osaposa sabata). Flaxseed ufa ndi mafuta amaopa kuwala kwa dzuwa ndipo amasintha mwachangu poyera.

Kuti muchepetse kuchuluka kwa cholesterol m'magazi, tikulimbikitsidwa kumwa tincture wa mowa wa phula: musanakhale patebulo lamadzulo, sungunulani supuni ya tiyi ya phula (4%) mu supuni yamadzi oyera ndikumwa yomweyo. Kutalika kwa chithandizo chotere ndi miyezi inayi.

Kuti muyere mtima wamankhwala kuchokera ku cholesterol plaque, mutha kugwiritsa ntchito dandelion. Ndikulimbikitsidwa kuti kwa miyezi isanu ndi umodzi tsiku lililonse chakudya chisanadye supuni yaudzu kuchokera kumizu youma iyi.

Pambuyo pa chisanu choyamba, tikulimbikitsidwa kudya zipatso zisanu kapena zisanu ndi chimodzi zatsopano za phulusa laphiri wamba laphiri pamaso pa chakudya, komanso masiku anayi okha. Kenako muyenera kutenga tchuthi cha masiku khumi ndi kubwereza maphunzirowo.

Garlic ndiwotchuka wankhondo wokhala ndi cholesterol "yoyipa". Pali maphikidwe ndi njira zambiri zotengera adyo. Chosavuta ndikumwa chakumwa cha adyo. Finyani madziwo kuchokera pa kilogalamu imodzi ya mandimu, onjezerani 200g ya ma clove a adyo, opera pakatikati pa blender kwa iwo, sakanizani bwino ndikusiya masiku atatu mufiriji. Pakani supuni imodzi yosakaniza mu chikho cha madzi owiritsa ndi kumwa m'mawa. Muyenera kumwa gawo lonse lophika.

Phindu labwino ndikugwiritsa ntchito mapiritsi awiri kapena atatu a adyo tsiku ndi tsiku. Mutha kuphika mafuta adyo pamasaladi kuchokera ku masamba atsopano - zovala zisanu ndi ziwiri za adyo zimadulidwa bwino ndikuthira ndi kapu ya mafuta a maolivi, omwe amaloledwa kuti atuluke kwa maola 40.

Nthawi yomweyo, malamulo ena okhudzana ndi zakudya ayenera kusamalidwa, chinthu chachikulu ndikukana zakudya zomwe zimakhala ndi mafuta a trans - awa ndi mitundu yonse ya zinthu zomalizidwa (soseji, ma dumplings, soseji, confectionery yokonza, zamzitini), osadzaza saladi ndi mayonesi, kukana mafuta amafuta, mafuta a maramu ndi mafuta oyenga. Mafuta a nyama ayenera kusinthidwa ndi mafuta a masamba - mpendadzuwa, chimanga. Uku si kudya kokhwima, mwachitsanzo, yolk ya mazira ndi chimodzi mwazomwe zimapangitsa kuti mafuta a kolesterol, koma izi sizitanthauza kuti muyenera kusiya. Mutha kudziunjikira mazira atatu kapena anayi pa sabata, kuphika maelero amapulogalamu, osati mazira okazinga ndi nyama yankhumba.

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Cholesterol yotsitsa zakudya

Mwanjira iyi, zabwino za tiyi, makamaka tiyi wobiriwira, ndizosatheka. Zinthu monga tannin m'masamba a tiyi zimathandizira kuyang'anira mafuta m'thupi. Malinga ndi zotsatira za kafukufukuyu, anthu omwe amatenga mkatimo ankakonda kumwa tiyi ndipo nthawi yomweyo ankadya zakudya zokhala ndi mafuta m'thupi. Seramu ndende yake idakhalabe yofanizira. Komabe, tiyi siziwoneka ngati mtsogoleri polimbana ndi mafuta osokoneza bongo.

Tannins amapezeka mu quince, makangaza, Persimmon, rhubarb, chimanga, blackcurrant, mitundu ya mphesa yakuda.

Zogulitsa zingapo zimatha kuchepetsa kwambiri seramu cholesterol. Mwachitsanzo, nyemba, ndi chilichonse. Muli pectin - hydrophilic fiber, yomwe imatha kuchotsa cholesterol m'thupi. Kudya kwa tsiku lililonse kwa 100-150 ga nyemba zowiritsa kwa masiku 21 kumachepetsa cholesterol ndi 20%.

Utoto wa Pectin umapezeka pafupifupi masamba onse, zipatso ndi zipatso. Pali ambiri a iwo mu beets, currants, maapulo, mapichesi, ma apricots, nthochi, ma plums, maungu, zipatso za citrus, kaloti. Mwachitsanzo, ndikokwanira kudya kaloti awiri patsiku kapena theka la mphesa - chakudya cham'mawa ndi apulo - masana (osati m'malo mwa chakudya cham'mawa komanso nkhomaliro, koma kuwonjezera pamenepo). Kuphatikiza apo, zipatso zofiira zimakhala ndi lycopene, zomwe, malinga ndi zina, zimathanso kuchepetsa kwambiri serum cholesterol.

Chiphuphu chokhala ndi CHIKWANGWANI chimachotsa cholesterol m'matumbo, kuti isatengeke ndi kulowa kwa kayendedwe kazinthu. Sinthani mabulu olemera, buledi wa tirigu kuchokera ku ufa woyera kwambiri wokhala ndi zinthu zophikira buledi, gwiritsani ntchito kapu imodzi ya kapu ya oat tsiku lililonse m'njira yamphesa, onjezerani kuphika kwakunyumba - ma cookie, buns ndipo, mutatha kubwereza kuyesa kwa magazi m'masabata awiri, onetsetsani kuti zotsatirazo ndi zabwino. .

Mtedza (ma almond, pistachios, walnuts, mtedza ndi batala) ndimayeretsanso magazi ndi mitsempha yamagazi chifukwa cha kupezeka kwa mafuta a monounsaturated mwa iwo. Olemera mu mafuta, maolivi ndi zipatso za avocado.

Biringanya ndi udzu winawake ziyeneranso kukhala zakudya zomwe mumakonda. Ziyenera kudyedwa popanda kutentha. Biringanya ikhoza kuwonjezeredwa ku saladi, musanaphike yomwe, pang'onopang'ono mumathira masamba ndi masamba amchere kuti muchepetse kununkhira kowawa.

Mutha kupanga saladi kuchokera ku udzu winawake: kuwaza zitsulo zoyera za chomera ndi kusaka kwa mphindi zochepa, kuyikamo mbale ya saladi, kuwaza ndi nthangala za sesame, kuonjezera mchere ndi shuga pang'ono. Nyengo kuti mulawe ndi mafuta osapsa osasankhidwa. Kuphika chakudya choterechi munthawi yomwe mumafunikira nthawi zambiri.

Mafuta a nsomba ndi statin yachilengedwe yomwe imakhazikitsa cholesterol chifukwa cha mafuta a asidi a omega-3 polyunsaturated fatty acid omwe ali nawo.

Ma phytosterols omwe amapezeka muzomera amagwira ntchito mwa cholesterol m'thupi la munthu, yomwe imakhudzana ndi iwo, amachepetsa okha ndikupanga owonjezera. Amakhalapo muzakudya zamagulu osiyanasiyana. Ali ndi tirigu wophukira ndi tirigu, mpunga wa bulauni, nthangala za sesame, mpendadzuwa ndi dzungu, ma pistachios, ma amondi ndi mtedza wa pine.

Mchere wongofinya kumene kuchokera kumasamba ndi zipatso umadzakweza mafuta m'thupi mwansanga. Nutritionists amapereka njira yotsatira yotsatsira madzi masiku asanu:

• yoyamba ndi 70g yamadzimadzi kuchokera muzu wa udzu winawake (mutha kugwiritsa ntchito madzi a masamba pofinya msuzi kuchokera masamba okhala ndi zimayambira) ndi 130g kuchokera ku kaloti.
• wachiwiri - 100 g wa msuzi wa karoti, 70 g - kuchokera ku nkhaka, 70 g - kuchokera ku beets, omwe amafunikira osachepera maola awiri musanadye ndikuvomerezedwa kuti ayime mufiriji,
• wachitatu - 130 g wa msuzi wa karoti, 70 g maapulo ndi udzu winawake,
• wachinayi - 130g ya msuzi wa karoti, 50g - kabichi,
• wachisanu: 130 g wa malalanje.

Payokha, izikhala yokhudza mowa. Zakumwa zoledzeretsa zabwino zimathanso kutsitsa cholesterol. Mwachitsanzo, malt whisky pa 40g pa sabata amatha mphamvu ya anticholesterol, komanso vinyo wachilengedwe wopangidwa kuchokera ku mphesa zakuda (150ml). Komabe, ndi matenda ambiri, komanso kumwa mankhwala, mowa umaletsedwa. Chifukwa chake sikoyenera kuthandizidwa ndi mowa, makamaka popeza zinthu zomwe zimatha kusintha mtundu wa lipoprotein otsika ndizokwanira kumakonda onse.

Asayansi aku UK apeza gene yokhala ndi vuto loti lipoprotein "yowononga" komanso "yopindulitsa." Pafupifupi gawo limodzi mwa magawo atatu a anthu, monga momwe amawerengera, ali ndi jini, yomwe imangofunika kuyambitsa, yomwe ndikofunikira kuti azitsatira boma lokhazikika pakudya - idyani maola anayi kapena asanu nthawi yomweyo.

Mwa njira, kugwiritsa ntchito mafuta achilengedwe osakhala okazinga: mafuta anyama, batala, mkaka wamafuta, mwachidziwikire, mopanda kutengeka, umakonzedwanso - ngati cholesterol imalephera kubwera kuchokera ku chakudya, thupi limayamba kudzipanga lokha, chifukwa ndi gawo lofunikira mu moyo wabwinobwino. Makina olipirira amayambitsidwa, ndipo mwanjira ina - "kudzidyetsa" ndi mafuta a cholesterol, mwakutero, timachepetsa kupanga kwake.

Kudya kwathanzi kwamveka tsopano ndipo palibe chilichonse chatsopano chomwe chatchulidwa m'nkhaniyi, ambiri. Chifukwa chake, funso loti mungachepetse cholesterol popanda mankhwala kunyumba ndizosavuta kuyankha. Chilichonse cholumikizidwa m'thupi, ngati mumayesa kutsogola moyo wathanzi komanso mafoni, kudya zakudya zabwino, ndiye kuti mulibe hypercholesterolemia.

Koma ngati kuchuluka kwa zinthuzi m'magazi kukakulirakulira, sinkhaninso moyo wanu. Uwu ndi mwayi wosiya kusuta, kuchepetsa kumwa khofi, kuchepetsa kunenepa, kusintha zakudya, kuyamba kusunthira zina. Kuchita masewera olimbitsa thupi kumathandizira kuti muchepetse cholesterol pochepetsa ma amana omwe amapezeka pazitseko zamitsempha yamagazi. Kuchita zolimbitsa thupi kwambiri kumakweza milingo ya ma lipoprotein okwera kwambiri, omwe amatsuka mtima mwa njira. Kuthamanga ndi aerobics kumawerengedwa kuti ndizothandiza kwambiri m'lingaliro ili, komabe, ngati munthu wokalamba yemwe ali ndi gulu la zomwe amapeza mwadzidzidzi amayamba kuthamanga, izi sizokayikitsa kuti zingamuthandizenso. Katundu amafunika kuwonjezeka pang'onopang'ono. Ngakhale kulowetsa mawonedwe apawailesi yakanema kapena nkhani, kuyenda mu mpweya wabwino, mutha kuthandizira thupi lanu.

Kafukufuku akuwonetsa kuti kupuma kumathandiza. Zina mwa gulu la odwala omwe amapatsidwa zakudya zochepa za cholesterol amapatsidwa nyimbo yotsitsa kuti amvere kawiri patsiku. Mu gululi, kuchuluka kwa lipoproteins yoopsa kunachepa kwambiri kuposa gawo lina la odwala omwe amawerenga mabuku.

Zambiri zamankhwala "owopsa" zamafuta zimatha kuyendetsedwa bwino ndi makalasi a yoga, omwe mokulira amasintha thupi ndikupangitsa minofu kugwira ntchito.

Zakudya zopatsa thanzi zitha kukhala zopindulitsa - ascorbic ndi nikotini acid, spirulina, vitamini E ndi calcium. Carbon wodziwika bwino amamangiriridwa ndi mamolekyulu a cholesterol ndikuwachotsa m'thupi.

Ingokumbukirani kuti njira zothetsera kukula kwa cholesterol m'magazi sizikulimbikitsidwa kuti zizichitidwa monga choncho, popanda kuyang'aniridwa ndi achipatala komanso mankhwala. Kukhala wakhama kwambiri m'munda uno sikubweretsa zabwino (izi sizikutanthauza kukhala ndi moyo wathanzi komanso kuchita masewera olimbitsa thupi mokwanira).

Cholesterol: kuvulaza kapena kusowa

Cholesterol ndi imodzi mwamagawo ofunikira a thupi la munthu. Komanso, zochulukirapo zake sizoyipa zokha, komanso zowopsa. Zotsatira za hyperlipidemia (kuchuluka kwamafuta m'magazi), mawonekedwe amizere, omwe pamapeto pake amatsekera zotupa ndikuyambitsa zotsatirazi:

• sitiroko
• pulmonary embolism:
• vuto la mtima
• kusokoneza endarteritis,
• imfa ya coronary.

Koma tisaiwale kuti lipids ndi gawo la zimagwira, zimapatsa kulumikizana pakati pa maselo ndikuzilimbitsa, zimathandizira kufalitsa kukhudzika kwa mitsempha. Amagwira gawo lofunikira mu thermoregulation, amakhala ngati gwero lamphamvu. Cholesterol imathandizira kugwira ntchito kwa mitsempha ndi minofu, imakhudzidwa ndi kagayidwe. Kutsika kwake kumapezeka m'matenda monga awa:

• kuchepa magazi
• kuperewera kwa adrenal,
• chithokomiro (chithokomiro chowonjezeka),
• kuperewera kwa zakudya m'thupi
• matenda a chiwindi - chiwindi, matenda enaake.

Kuperewera kwa kholesterol kumakhala ndi vuto la psycho-maikutlo, kukhumudwa, mafupa, hemorrhagic stroke chifukwa cha kuchuluka kwa mtima.

Kuchita izi ndi kuchepa kwa lipids kulinso kwangozi kuposa kulola kuti ziwonjezeke. Zimathandizira kukhalabe koyenera pakuzindikira pafupipafupi. Madokotala amalimbikitsa kudziwa kuchuluka kwa cholesterol kamodzi pachaka. Odwala omwe ali pachiwopsezo amawayikidwa pafupipafupi - kawiri pachaka. Awa ndi anthu opitilira zaka 60, komanso akudwala matenda amitsempha yamagazi ndi matenda oopsa, hepatitis, hypothyroidism ndi chithokomiro, okhala ndi myocardial infarction komanso mbiri yodwala matenda opha ziwalo.

Yang'anani! Malangizo a hypercholesterolemia amayenera kugwiritsidwa ntchito ndi adokotala okha, poganizira mawonekedwe onse a wodwala ndi matenda ogwirizana nawo!

Mutha kukhalabe ndi zinthu zofunika mthupi popanda kugwiritsa ntchito mankhwala, kutsatira zakudya zinazake komanso mfundo za moyo wathanzi.

Njira zochepetsera popanda mapiritsi

Ndi kuwonjezeka kwa cholesterol yamagazi, sikofunikira kumwa mankhwala nthawi yomweyo. Pa gawo loyamba, vutoli litha kuthetsedwa pogwiritsa ntchito njira zingapo zosavuta.

Choyambirira kuchita ndikuwonjezera zolimbitsa thupi. Kuthamanga kapena masewera ena okhala ndi mayendedwe ovina bwino kumakhala kothandiza kwambiri. Izi zimachepetsa kukoka kwake, zimawonjezera kuyenda kwa mpweya m'magazi, zomwe zimathandizira "kuwotcha" kwamafuta. Chiwopsezo cha mapangidwe apangidwe amachepa.

Katundu wokwanira amalimbikitsidwa kwa anthu okalamba - kuyenda tsiku ndi tsiku, kuyenda panjinga, ntchito yosavuta pachikhalidwe chaumwini. Malinga ndi kafukufuku, khalidweli pakukalamba ndi 50% kumachepetsa mwayi wokhala ndi vuto la mtima komanso sitiroko.

Yang'anani! Onetsetsani kugunda kwamtima kwanu pakulimbitsa thupi! Mwa munthu wokalamba, kukula kwake sikuyenera kupitirira 15 mikwingwirima.

Koma maphunziro akuthupi okha sikokwanira. Malangizo otsatirawa akuyenera kutsatiridwa:

1. Siyani kusuta. Mothandizidwa ndi fodya, kuchuluka kwa mafuta “abwino” ndi “oyipa” amasintha moyipa.
2. Pewani kumwa mowa. Malinga ndi kafukufuku wa zamankhwala, zimakhudza mwachindunji kuchuluka kwa cholesterol m'mwazi mofooka, koma kumawonjezera kagayidwe kazinthu mthupi.
3. Tsatirani zakudya zapadera zamafuta a nyama.
4. Osanyalanyaza mankhwala achikhalidwe. Imapatsa ambiri maphikidwe ozikidwa pazinthu zachilengedwe.
5. Kuchepetsa thupi. Anthu onenepa kwambiri nthawi zambiri amakumana ndi vuto la kusadziletsa kwa cholesterol.

Njira yochepetsera cholesterol iyenera kukhala yokwanira komanso yopitilira. Simungatenge nawo zakudya zazifupi kapena zamagulu olimbitsa thupi. Muyenera kusintha moyo wanu kwathunthu, izi zikuthandizani kupewa mavuto ambiri azaumoyo.

Mutha kutsitsa cholesterol yamagazi kunyumba. Kuchita masewera olimbitsa thupi komanso kuchepa thupi kumathandizira. Kuti muchepetse kunenepa, muyenera kusintha kwathunthu njira zomwe mumadyera.

Mukamawongolera kadyedwe, ndikofunikira kutsatira mfundo izi:

• sinthani mafuta azinyama (mafuta anyama, tchizi, batala ndi ena) ndi masamba,
• muchepetse kugwiritsa ntchito chakudya chamafuta (shuga, makeke, maswiti, makeke),
• m'malo mwazophika zophika zophika nthawi zonse, idyani mkate ndi makeke ozikidwa pa oats ndi chinangwa kapena mkate,
• Idyani nsomba zambiri, nsomba zam'madzi, zipatso ndi ndiwo zamasamba.

Njira iyi yodyetsera zakudya sizangotsitsa mafuta m'thupi mwachangu, komanso kukonza thupi lonse.

Yang'anani! Odwala omwe amapezeka ndi matenda a shuga kapena matenda a metabolic sayenera kudalira njira zapakhomo zokha! Njira iliyonse yachipatala iyenera kuyang'aniridwa ndi dokotala.

Zithandizo za anthu

Mankhwala achikhalidwe amapereka maphikidwe ambiri kutsitsa lipids. Kugwiritsa ntchito kwawo kumathandizira kukonza thanzi lathunthu, kulimbitsa mitsempha yamagazi, komanso kuchepetsa chiopsezo cha zovuta zamtima.

Nayi maphikidwe otchuka kwambiri:

1. Sakanizani theka la kapu ya matumba a katsabola ndi kapu ya uchi ndi supuni ya muzu wa valerian, kutsanulira 1 lita imodzi ya madzi otentha. Kuumirira tsiku. Tengani katatu patsiku 1 tbsp. l Mphindi 20 asanadye.
2. Finyani 10 mavala a adyo, sakanizani ndi magalasi awiri amafuta a maolivi. Kuumirira sabata. Onjezani zosakaniza ndi chakudya m'malo zokometsera.
3. Finyani madzi kuchokera ku 1 makilogalamu a mandimu, onjezani 200 g wa adyo wosweka. Khalani m'malo ozizira mumdima kwa masiku atatu, kumwa 1 tbsp. l patsiku, lomwe limapukusidwa kale ndi madzi.
4. Zilowa nyemba kapena nandolo m'madzi usiku. M'mawa, m'malo mwa madzi, onjezani supuni ya koloko, kuphika ndi kudya awiri Mlingo wogawika. Maphunzirowa amatenga masiku 21.
5. Imwani theka la ola musanadye 7 madontho 4% a phula tincture wothiriridwa ndi madzi. Ndikulimbikitsidwa kupitiliza kulandira chithandizo kwa miyezi inayi.
6. Idyani alfalfa 20-25 mphukira tsiku lililonse.
7. Onjezani mafuta okhala ndi fulakesi ku chakudya.
8. Mu 200 g mowa onjezerani 300 g wa adyo ndikuumirira mumdima kwa masiku asanu ndi awiri. Imwani tincture woterewu tikulimbikitsidwa katatu patsiku. Pakulandila kulikonse, muyenera kuwonjezera kuchuluka kwa madontho kuchokera 2 mpaka 20, kenako ndikuchepetsa. Njira ya mankhwalawa idapangidwa kwa sabata limodzi, mobwerezabwereza zaka zitatu zilizonse.

Yang'anani! Musanagwiritse ntchito mankhwala azitsamba, onetsetsani kuti simukugwirizana ndi zinthuzo!

Zomwe zimachepetsa cholesterol

Ndi hyperlipidemia, kudya mafuta othandiza kuchepetsa mafuta m'thupi kumathandiza. Chilengedwe chatipatsa mbewu zambiri zomwe ma enzyme awo amabwezeretsa zamafuta m'thupi. Tiyeni tiwone zakudya zomwe zimachepetsa cholesterol:

1. Avocado Kugwiritsa ntchito mwachangu kutulutsa kagayidwe.
2. Nsomba yamafuta ndimtsogoleri kutsogolo kwamafuta acids. 200 ga nsomba zamadzi amchere sabata iliyonse ndikokwanira kuti magazi asatayike komanso kuti magazi ake akhale ochepa.
3. Mtedza ndi mbewu zamitundu yosiyanasiyana - zimakulitsa zomwe zili "zabwino" lipids. Zothandiza kwambiri ndi walnuts, mtedza wam mkungudza ndi ku Brazil, ma amondi, ma cashews, pistachios, flaxseeds ndi nthangala za sesame.
4. Mwa mafuta a masamba, maolivi, soya ndi zopendekera ndizothandiza. Ingowonjezerani mafuta pachakudya chanu chophika, osathira.
5. Zipatso ndi zipatso zamtambo wabuluu, zofiirira ndi zofiira. Ma polyphenols, omwe amatulutsa magazi moyenera, amathandizira chiwindi, ndikuthandizira kuyeretsa kwamitsempha yamagazi, amapereka mtundu wawo.
6. Mbewu zonse ndi oatmeal.
7. Zipatso za citrus. Mulinso michere yapadera, yomwe, ikaphatikizidwa ndi madzi a m'mimba, "imayamwa" cholesterol ndikufalikira kwa thupi, imathandizira pakulimbana ndi matenda osiyanasiyana.
8. Ma legamu onse amathandizira pakuchotsa lipids "zoyipa" kudzera m'mimba, chifukwa cha kuchuluka kwa fiber. Amakhalanso ndi mapuloteni ammasamba, omwe amamwa mosavuta.
9. Kaloti.
10. Garlic imakhala ndi ma statins, ma phytoncides ndipo imawerengedwa ngati mankhwala achilengedwe. Ndiwothandiza kwa hypercholesterolemia, koma osavomerezeka kwa anthu omwe ali ndi vuto logaya m'mimba.

Ndikofunika kuwonjezera mpunga wofiira, kabichi yoyera ndi masamba ambiri atsopano azakudya. "Mankhwala" achilengedwe awa athandizira msanga komanso popanda vuto lililonse kuti thupi lipatsenso mphamvu. Zabwino zimathandizanso kuwonjezera mankhwala opangira mankhwala azitsamba ku zakudya.

Ndi hypercholesterolemia yofatsa, mankhwala azitha kusintha m'malo mwazitsamba. Polimbana ndi cholesterol "yoyipa", ma decoctions ndi ma tinctures ochokera ku zotere amagwiritsidwa ntchito:

• "Caucasian Dioscorea." Imalimbitsa mitsempha yamagazi, imakweza mtima, imagwiritsidwa ntchito ngati choleretic.
• Makanda A Golide. Ichi ndi nyumba yokhala ndi zinthu zambiri zothandiza. Amathandizira matenda a endocrine dongosolo, atherosulinosis, prostatitis.
• Muzu wa licorice. Amawatenga kwa milungu itatu, pambuyo pake amatenga mwezi wopuma.
• Alfalfa Chomerachi chimachotsa hypercholesterolemia. Kuchokera masamba ake amapanga madzi ndi kumwa kwa supuni ziwiri katatu patsiku.

Muthanso kugwiritsa ntchito kubwezeretsa decoctions wa hawthorn, linden, dandelion, jaundice, mkaka nthula, plantain, nthula ndi zitsamba zina. Pali ambiri a iwo ndipo ndi omwe amagwiritsidwa ntchito kwambiri.

Malangizo Apamwamba a Cholesterol

Maupangiri ochepa osavuta okuthandizani mofulumira komanso mosamala bwino kuchepetsa milingo yanu ya lipid kuti ikhale yachilendo:

• sinthani khofi ndi tiyi wobiriwira,
• osadulira masangweji ndi batala,
• bweretsani zakudya za soya ndi nsomba zam'nyanja muzakudya,
• idyani mafuta anyama, koma ochepa komanso, makamaka, ndi adyo. Amachotsa mafuta ochulukirapo m'thupi,
• yesani kuthira mafuta odzaza ndi mafuta a masamba.

Malangizo ena othandiza ndi mankhwala a juwisi. Mwatsopano masamba osapsa ndi zipatso zomwe zimachotsa bwino thupi la lipids "zoyipa". Ndi chithandizo chawo, mitsempha yamagazi kunyumba imatsukidwa mwachangu kwambiri. Mutha kumwa zamadzimadzi patadutsa masiku asanu, kusinthika kuchokera kumitundu yosiyanasiyana ndi zipatso. Koma asanagwiritse ntchito, ayenera kuchepetsedwa ndi madzi.

Kufotokozera mwachidule, ndikofunikira kutsindika kuopsa kwa mapangidwe a cholesterol m'matumba. Awa akhoza kukhala gawo loyamba la matenda owopsa. Zochita zosavuta zithandiza kupewa mavuto: kudya zakudya zoyenera, kuchita masewera olimbitsa thupi, kusiya kusuta fodya komanso mowa. Kuphatikiza apo, samalani thupi ndikuyezetsa magazi miyezi isanu ndi umodzi iliyonse. Mlingo wabwinobwino wa cholesterol "yoyipa" wochokera pa 4 mpaka 5.2 mmol / L. Ngati zizindikirozi ndizapamwamba, pitani kuchipatala msanga kuti akuthandizeni kusankha chithandizo choyenera komanso kupewa.

Njira zochepetsera cholesterol yamagazi popanda mankhwala

Kugwiritsa ntchito mankhwala ochepetsera cholesterol muzakudya za tsiku ndi tsiku ndiye njira yayikulu pakati pazosankha zonse zolimbana ndi lipids zapamwamba. Tsopano tikambirana zina, njira zosafunikira kwambiri zochepetsera cholesterol popanda mankhwala.

Anthu ambiri sadziwa kuti cholesterol yotsika mtengo, "yothandiza" imathandizanso kwambiri pakukula kwa ma atherosulinosis, komanso kufalikira kwamitsempha yamagazi, chifukwa cholesterol yamtunduwu imalimbana ndi mapangidwe oopsa. Chifukwa chake, kuchepa kwa mulingo wake kuphatikiza cholesterol yowonjezera "yoyipa" ndizophatikiza zowopsa kwambiri zomwe zimawonjezera chiopsezo cha atherosulinosis ndi CVD.

Kuukitsa cholesterol “yabwino” ndikuchepetsa "zoyipa" kutha kuchitidwa zolimbitsa thupi

Akatswiri odziwika a mtima padziko lonse lapansi amati kuchita masewera olimbitsa thupi kumachepetsa kuchuluka kwa cholesterol m'mitsempha:

• Kuchita masewera olimbitsa thupi kumatha kuyeretsa magazi kuti asamadye kwambiri mafuta ndi zakudya. Ngati ma lipids sangathe kukhazikika m'matumba kwa nthawi yayitali, alibe mwayi wokhala pamakoma awo. Komanso, zikuyenda zomwe zimalimbikitsa kuchepa msanga kwamphamvu yamafuta omwe amalandiridwa ndi chakudya m'mitsempha. Malinga ndi akatswiri, othamanga amakhala 70% mwachangu komanso bwino amatha kuchotsa mafuta m'mitsempha yamagazi kuposa anthu omwe amangolimbitsa thupi.
• Ngakhale mutangosunga thupi, minofu yolimbitsa thupi mothandizidwa ndi zolimbitsa thupi mu mpweya wabwino ku kanyumba, mothandizidwa ndi masewera olimbitsa thupi, kusinthasintha thupi, kuvina ndi kuyenda kwakutali m'malo opaka - izi zimapereka chisangalalo, kumva kosangalatsa, chisangalalo, komanso zimawonjezera malingaliro, ndipo kamvekedwe ka minofu. Zomwe zimangokhala ndi zotsatira zabwino pamadongosolo azombo.
• Kwa okalamba kapena omwe ali kale ndi matenda osiyanasiyana am'mitsempha ndi mtima, kuyenda kwamasiku onse kwa mphindi 40 kumachepetsa chiopsezo cha kufa ndi sitiroko kapena matenda a mtima ndi 50%. Komabe, mwa okalamba, mukamayenda, zimachitika sizikukula kuyambira nthawi zambiri kuposa kumamenyedwa ndi mphindi 15 (onaninso kupweteka mumtima). Pazonse, muyeso uyenera kuyang'aniridwa ndipo katundu wambiri amatha kukulitsa vutoli ndikuchepetsa kupanga mafuta a cholesterol athanzi.

Ngati mafuta amthupi mwa mkazi kapena wamwamuna akhazikika m'chiuno ndipo thupi limafanana ndi apulo m'malo mwa peyala, izi ndizoyambitsa chiwopsezo cha matenda a shuga mellitus, angina pectoris, matenda oopsa ndi atherosulinosis. Kukula kovomerezeka kwachimake kwa bambo ndi masentimita 94, kwa mkazi ndi masentimita 84, mulingo wozungulira wozungulira m'chiuno ndikofunikanso, kwa mkazi sayenera kupitirira 0,8, kwa bambo 0.95. Kuchulukitsa manambala ndi chifukwa choyambitsa nkhondo yolimbana ndi kunenepa kwambiri.

Zakumwa zoledzeretsa, tiyi wobiriwira wabwino, mankhwala a juwisi ndi kusiya kusuta

• Sitilankhula zambiri za kuopsa kwa kusuta.

Ichi ndi chifukwa chodziwika bwino cha kuwonongeka kwa moyo komanso chiyembekezo cha moyo kwa amayi ndi abambo. Aliyense amadziwa kuti kusuta uku kumakhudza thupi lonse, palibe chiwalo chomwe sichikanawululidwa chifukwa cha kusuta - uwu ndi ubongo, impso, chiwindi ndi chikhodzodzo, mitsempha yamagazi ndi gonads. Kuphatikiza kuwonjezera chiwopsezo chotenga matenda a atherosclerosis, kusuta fodya kumathandizira kukulitsa maselo a khansa mthupi. Kuphatikiza apo, ndudu zamakono zili ndi fodya wocheperako komanso pazinthu zina zowononga zina, ma carcinogens (onani kanema wa zomwe ndudu zamakono zimapangidwa).

Muyenera kudziwa! Mu utsi wa fodya mumakhala kuchuluka kwa phula la fodya, lomwe limakhala ndi zinthu zomwe zimayambitsa khansa kwa anthu ndi nyama. Ndikokwanira kumeta khutu la kalulu kangapo ndi phula loterolo, ndipo patapita kanthawi nyamayo imakula chotupa cha khansa.

Zomwe zimachitika ndi mowa ndizosiyana pang'ono, mwachidziwikire, kuti kumwa mopitirira muyeso kumawononga thupi lonse, ndi kapamba, ndi chiwindi, ndi mtima dongosolo. Ponena za kugwiritsidwa ntchito kwakanthawi kwa 50 gr. mowa wamphamvu kapena kapu ya vinyo wouma wofiira - pakukula kwa cholesterol yabwino ndikuchepetsa kwa zovulaza - awa ndi malingaliro otsutsana. Pali onse omwe amathandizira njirayi yotsitsa cholesterol (vuto lalikulu ndilakuti - zosaposa magalamu 50 a mowa wamphamvu ndi 200 magalamu a zakumwa zoledzeretsa), komanso otsutsa ake.

Mwachitsanzo, Association of Cardiologists ku USA silimbikitsa aliyense kuti azimwa vinyo ndi mowa wamphamvu monga chakumwa - chinthu chomwe chimachepetsa mafuta m'thupi. Njira iyi yothana ndi cholesterol ya anthu omwe ali ndi matenda oopsa, matenda a shuga kapena matenda ena omwe mowa umakhala wosaloledwa amalekanitsidwa.

Mwa kuthetsa khofi ndikuisintha ndi tiyi wobiriwira wopanda mphamvu kwambiri, mutha kuchepetsa cholesterol ndi 15% (koma osayikidwa, muwone kuvulaza matumba a tiyi). Ma Flavonoids omwe amapezeka mu tiyi wobiriwira amathandizira kulimbitsa ma capillaries, ndipo kumwa kwambiri tiyi tsiku lililonse kumachepetsa kuchuluka kwa lipids zovulaza ndikuwonjezera kuchuluka kwa cholesterol yabwino m'magazi.

Iyi ndi njira imodzi yochepetsera cholesterol popanda mankhwala. Mwangozi, akatswiri azakudya adapeza chodabwitsa cha chithandizo cha juwisi kuti muchepetse cholesterol. Popeza adapanga njira yothana ndi cellulite, adapeza kuthekera kwa chithandizo chotere kuti achepetse kuchuluka kwa mafuta m'magazi. Kwa masiku 5 omwe mumamwa zakumwa zamasamba ndi zipatso, mutha kutsitsa cholesterol popanda mankhwala, mwachilengedwe msuzi uyenera kumizidwa pang'onopang'ono (onani mavuto a masitolo):

• Tsiku 1: madzi a udzu winawake 70 gr. + msuzi wa karoti 130 g.
• Tsiku 2: madzi a beetroot 70 gr. + msuzi wa karoti - 100 g + nkhaka madzi 70g. Madzi a Beetroot sayenera kudyedwa mukangofinya, akuyenera kuwatsalira mufiriji kwa maola 2-3 kuti muchotse zinthu zovulaza mmenemo.
• Tsiku 3: madzi a apulo 70 gr. + udzu winawake wa 70 udzu. + msuzi wa karoti 130 gr.
• Tsiku 4: kabichi madzi 50 gr. + msuzi wa karoti 130 gr.
• Tsiku 5: madzi a lalanje 130 gr.

Mankhwala ena wowerengeka polimbana ndi cholesterol

Pali maphikidwe osiyanasiyana wowerengeka omwe amatsuka makhoma am'magazi omwe amathandizira thanzi la anthu, komabe, sikuti njira zonse zamankhwala zikhalidwe ndizoyenera aliyense, popeza anthu ambiri akhoza kukhala kuti amawonjezera chidwi cha anthu, zomwe mwina zingachitike chifukwa cha mankhwala ena azitsamba. Chifukwa chake, muyezo ndi kusamala ziyenera kuonedwa ndi mankhwala aliwonse, ngakhale wowerengeka, njira zotsimikiziridwa:

• Mudzafunika: mbewu za katsabola 0,5 chikho, valerian muzu 1 tbsp. supuni, 1 chikho cha uchi. Muzu wogawana, katsabola ndi uchi ziyenera kusakanikirana bwino. Onjezerani 1 lita imodzi ya madzi otentha pa osakaniza, lolani kuti tsiku limodzi. Pitirizani kulowetsedwa chifukwa mufiriji ndi kudya 1 tbsp. supuni 3 pa tsiku kwa mphindi 30 asanadye.
• Mufunika: makapu amafuta a azitona 2, adyo adyo 10 ma PC. Iyi ndi njira yosavuta yopangira mafuta a adyo, omwe angagwiritsidwe ntchito mbale iliyonse, monga zokometsera ndi saladi ndi zinthu zina. Muyenera kungoboola adyo, kumeza kudzera mu chosindikizira cha adyo (chofinyira cha adyo) ndikuumirira mu mafuta a azitona kwa sabata - mafuta abwino kwambiri a adyo omwe amatsitsa cholesterol popanda mankhwala patebulo lanu.
• Mudzafunika: 350 g wa adyo, 200 gr. mowa.Izi ndizokwanira kupanga tincture wa adyo, ndibwino kuwaza kuchuluka kwa adyo mu chopukusira nyama ndikutsanulira kapu ya mowa kapena vodika, mulole kuti izere m'malo amdima kwa masiku 10. Mankhwala onunkhirawa amayenera kudyedwa pang'onopang'ono, kuyambira madontho awiri, kubweretsa mpaka madontho 15-20 mkati mwa sabata, katatu patsiku musanadye, ndibwino kuti muchotse tincture ndi mkaka. Kenako, malizitsani kutenga 20 madontho 2 kupita 2 sabata lotsatira. Njira iyi siyenera kubwerezedwanso pafupipafupi, ndi yokwanira 1 mu zaka 3.

Zomwe zimachepetsa mafuta m'thupi

Mwa zipatso, ichi ndiye chipatso chachuma kwambiri kupezeka kwa ma phytosterols, 100 mg yazomwe zili ndi 76 mg. beta sitosterol. Ndiye kuti, ngati mutadya supuni 7 kapena theka la avocado patsiku kwa masiku 21 - izi zimachepetsa mulingo wa triglycerides, cholesterol yathunthu ndi 8% ndikuwonjezera kuchuluka kwa cholesterol ya HDL ndi 15%.

Zakudya zotsatirazi ndizophatikizanso ndi ma phytosterols - ma sterols a chomera omwe amawongolera komanso kutsitsa cholesterol yamagazi. Kugwiritsa ntchito kwazinthuzi, mwachitsanzo, magalamu 60 a maimondi tsiku lililonse kumawonjezera cholesterol yopindulitsa ndi 6%, ndikuchepetsa cholesterol yoyipa ndi 7%.

• Mafuta a azitona

Supuni imodzi imakhala ndi 22 mg ya phytosterols, yomwe imakhudza bwino kuchuluka kwa cholesterol m'magazi. Muthanso kugwiritsa ntchito mafuta a maolivi monga cholowa m'mafuta akuchuluka, kwinaku mukuchepetsa cholesterol yoyipa ndi 18%. Mafuta osasankhidwa a maolivi amatha kuchepetsa kutukusira ndikutsitsimutsa kwa endothelium pamakoma amitsempha yamagetsi (onani mafuta a maolivi - mapindu ndi zopweteketsa), ndipo ngati nkotheka, ndibwino kugwiritsa ntchito.

• Salimoni Yakutchire ndi Sardines - Mafuta A nsomba

Izi ndizolemba zomwe zili ndi Omega 3 - mafuta othandiza kwambiri, kuphatikiza, sardine ndi nsomba zamtchire, mosiyana ndi nsomba zina zam'nyanja, zimakhala ndi kuchuluka kwa Mercury. Mu nsomba zofiira - nsomba za sekeye pali astaxanthin wambiri, ndi antioxidant wamphamvu, koma mwatsoka nsomba za skeonon zimakhala kuti sizikuswana pamafamu a nsomba. American Association for the Study of CVD imavomereza mwamphamvu kugwiritsa ntchito mafuta a nsomba, statin yachilengedwe, kuti muchepetse cholesterol, monga omega-3 yomwe ili momwemo imayang'anira kupanga lipid.

Tiyenera kudziwa kuti kugwiritsa ntchito nsomba iliyonse yokazinga kumapangitsa kuti zinthu zonse zomwe zili zabwino, chifukwa zinthu zonse zabwino zawonongeka. Chifukwa chake ndibwino kuti tizigwiritsa ntchito yophika kapena yophika, sitingalankhule zophika muma microwave konse, aliyense amadziwa za kuwopsa kwa chakudya chilichonse chokhala ndi ma micowa.

• Ma buluu, rasipiberi, sitiroberi, cranberries, lingonberry, aronia, makangaza, mphesa zofiira

Muli ma polyphenols, omwe amathandizanso kupanga cholesterol yopindulitsa mu magazi a HDL. Mukamagwiritsa ntchito magalamu 150 amtundu uliwonse wa zipatsozi monga mbatata yosenda, timadzi - timadzi tokoma kwa miyezi iwiri, cholesterol yabwino imatha kuwonjezeka ndi 5%. Wopambana pakati pa zipatsozi ndi msuzi wa kiranberi, mwezi umodzi pakudya tsiku lililonse madzi ochepa patsiku, kuchuluka kwa mafuta m'thupi kumawonjezeka ndi 10%, mulinso ma antioxidants ambiri, omwe amathandizanso kuyeretsa thupi komanso kupewa kukula kwa neoplasms yoyipa. Kugwiritsa ntchito timadziti titha kuphatikiza: buluu + mphesa, makangaza + kiranberi.

Zipatso zonse za utoto, wabuluu, zofiira zimakhala ndi ma polyphenols, zomwe zimapangitsa kuti mafuta a cholesterol athanzi.

• Oatmeal ndi Mafuta Opindika

Iyi ndi njira yabwino yochepetsera cholesterol. Ngati mungathe kuthana ndi chizolowezi ichi, mwachitsanzo, idyani chakudya cham'mawa ndi masangweji, ndikusintha moyenera ku oatmeal m'mawa, komanso kudya zakudya zokhala ndi chinangwa (rye, tirigu, barele, burwheat, mapira), kuchuluka kwa fiber kumakhudzanso osati cholesterol yokhayo, komanso pamkhalidwe wamatumbo komanso chamoyo chonse.

Ithaatchedwanso kuti statin yolimba, popeza mbewu ya fulakesi imakhala ndi omega-3 mafuta acids, omwe amathandizira kukula kwamafuta a cholesterol.

Gwero la izi ndi nzimbe. Amapangidwa ngati chowonjezera chamagetsi m'mabotolo, amalepheretsa mapangidwe a magazi, kutsitsa LDL, kuyang'anira kuthamanga kwa magazi, komanso amathandizira kuchepetsa kunenepa kwambiri.

• Nyemba ndi Zinthu za Soy

Amachepetsa cholesterol yamagazi chifukwa chazinthu zambiri zomwe zimakhala zosungunuka mkati mwake, kuwonjezera, potengera zomwe zili ndi mapuloteni, zinthu izi zitha kusintha m'malo mwa nyama yofiira, yovulaza mtima ndi mitsempha yamagazi. Mutha kudya zopangidwa kuchokera ku soya - thovu, miso, tofu.

Ichi ndimphamvu chilengedwe, adyo amachedwetsa kupanga ma lipoproteins otsika, koma kuti mumve zotsatira zake, amayenera kudya kwa nthawi yayitali mwezi umodzi kapena miyezi itatu. Choyipa chake ndichakuti sikuti aliyense amatha kudya zonunkhira zotentha (ndi gastritis, zilonda zam'mimba ndi matenda ena ammimba, adyo akuphatikizidwa).

• Mpunga wopanda thovu

Pazakudya za ku Asia, kale mpunga wampunga wothira kale udagwiritsidwa ntchito ngati chopereka ndi utoto. Ndipo zinapezeka kuti monacolin K (wopangidwa ndi nayonso mphamvu) amatsika kwambiri, koma tsopano kugulitsidwa kwa chilengedwechi kumayiko ena nkoletsedwa.

Kwa anthu aku Russia, ichi ndi chinthu chotsika mtengo komanso chophweka chomwe chimakhala m'nyumba nthawi zonse. Mwa zina zamasamba zomwe zimatha kutsitsa cholesterol ndikuchichotsa m'thupi, zimatsogolera. Kuphatikiza apo, kugwiritsidwa ntchito ndikofunikira pamtundu uliwonse - komanso kuzifutsa, kudyetsa, komanso zatsopano - ziyenera kukhala m'zakudya za munthu yemwe akufuna kutsitsa cholesterol osachepera 100 magalamu tsiku lililonse.

• Commophore mukul ndi muzu wachikasu waku Canada (curcumin)

Kommifora mukul ndi mchira wa Arabia kapena guggul, mbewuyi imakhala ndi utali wokwanira wa machiritso omwe amachepetsa cholesterol. Amagulitsa zodzikongoletsera m'mapiritsi kapena mapiritsi. Curcumin (muzu wachikasu waku Canada) nawonso amachepetsa mafuta m'thupi.

Artichoke, sipinachi, letesi, parsley, katsabola, anyezi - masamba omwe ali ndi masamba, zitsamba, ali ndi mafuta ambiri lutein, zakudya zamafuta, carotenoids, omwe amachepetsa cholesterol yotsika kwambiri komanso amachepetsa chiopsezo chokhala ndi matenda amtima.

• Sinthani mikate yoyera yokhazikika, masikono ndi ma cookie ndi - makeke ophika, mkate, chinangwa, zipatso zonse.
• Mafuta ambewu ya mphesa ndi chinangwa cha mpunga zimathandizanso kuti pakhale cholesterol choyipa komanso chabwino.
• Ma sea buckthorn, ma apricots, ma apricots owuma, ma prunes, kaloti, anyezi ndi adyo nawonso ndi zinthu zotsika ndi cholesterol zomwe zimakwanira kwambiri ku Russia iliyonse.
• Mphesa wofiira, vinyo wofiira, mtedza - uli ndi resveratrol, womwe umathandizanso kukonza mafuta abwino komanso amachepetsa cholesterol.

Menyu yokhala ndi cholesterol yotsitsa zakudya

Chakudya cham'mawa:

• Oatmeal, kapena mpunga wobiriwira wa bulauni, kapena phala lililonse la chimanga ndi mafuta a azitona, omelette yoyera ya dzira
• Khofi wa barele, chicory mkaka, tiyi wobiriwira, ndizotheka ndi uchi.
• Mkate wonse wa tirigu wokhala ndi chinangwa, makeke a oatmeal

Chakudya chamadzulo: Apple, zipatso zilizonse, zipatso, msuzi wa rosehip, zipatso zonse za tirigu

Chakudya chamadzulo:

• Msuzi wamasamba azamasamba - kaloti, nandolo, mbatata, anyezi, nyemba zobiriwira, chimanga
• Nsomba yophika kapena yophika ndi saladi aliyense wamasamba
• Karoti, makangaza, msuzi wa kiranberi - zipatso zilizonse zatsopano kapena ndiwo zamasamba
• Mkate wa tirigu wonse

Zovuta: zipatso 2 ma PC, kapena karoti wa karoti ndi mafuta a azitona

Chakudya chamadzulo:

• Mbatata zosenda ndi nyama yopendekera yophika
• Tchizi chamafuta ochepa
• Tiyi yobiriwira, yokhala ndi uchi kapena mkaka
• Ma cookie ovuta ngati "Maria"

Musanagone: Kefir kapena yogati.