Zakudya za cholesterol yayikulu mwa akazi ndi amuna

Chakudya chowonjezera chokhala ndi cholesterol yayikulu m'magazi ndicho cholumikizira chachikulu pa mankhwalawa. Ganizirani momwe mungapewere mafuta ochulukirapo ndi cholesterol mu chakudya. Tiona momwe tingasankhire zakudya zoyenera tsiku lililonse ndi mndandanda woyenera wa sabata limodzi ngati mukukumana ndi matenda oopsa.

Malamulo 20 azakudya zoyenera zokhala ndi cholesterol yayikulu

Cholesterol okwera akhoza kukhala matenda a mtima, mtsempha wamagazi wam'munsi, sitiroko, kupunduka kwa mtima. Zotsatira zoyipa kwambiri za hyperlipidemia zitha kupewedwa potsatira malamulo osavuta omwe alembedwa pansipa.

1. Thanzi la hypercholesterolemia liyenera kukhala logwirizana. Yesani kudya nthawi 5-6 patsiku m'magawo ang'onoang'ono. Chifukwa chake, palibe chakudya chochulukirapo komanso chiopsezo cha kudya kwambiri pambuyo panjala yayitali.
2. Idyani masamba ndi zipatso nthawi iliyonse komanso ambiri. Zakudya zamadzimadzi zimathandizira kuchotsedwa kwa mafuta ambiri m'thupi.
3. Ndi cholesterol yoyipa muzakudya iyenera kukhala chakudya chamafuta ambiri. Yesani kugwiritsa ntchito maolivi m'malo mwa batala mukaphika.
4. Yesani kudya zakudya zamafuta osapezekanso kangapo pa sabata. Ndi cholesterol yayikulu, maphikidwe ndi menyu ogwiritsa ntchito nkhuku, nyama yamwana wamchere, kalulu ndi mwanawankhosa ndizoyenera kwambiri.
5. Zakudya zoyenera zomwe zimakhala ndi cholesterol yambiri zimalimbikitsidwa ndi masewera. Kuyenda kwamtunda wa pafupifupi ma kilomita atatu patsiku kumalimbikitsidwa kwa anthu omwe ali ndi milingo yayitali yotsika lipoprotein.
6. Zakudya za hypercholesterolemia ziyenera kukhala makamaka zamatumbo, zophika, zowiritsa. Ndikofunika kusiya kukazinga zonse.
7. Ngati muli ndi cholesterol yayikulu, siyani zakudya zomwe zimakhala ndi mafuta azinyama. Palibenso chifukwa choti muyenera kudya mafuta anyama, nkhumba, nyama yankhumba. Sinthani zinthuzi ndi nkhuku zophika, nsomba, nsomba zam'nyanja.
8. Mchere wokwezeka wokwanira mu chakudya umapangidwa mu kuthamanga kwa magazi ndi matenda a atherosulinotic. Musayese kudya zosaposa 5 magalamu amchere patsiku. Ndikofunika kusiya zonse izi.
9. Ndikofunika kumwa osachepera malita awiri amadzi patsiku, makamaka ndi magazi okhuthala komanso kuchuluka kwa bilirubin. Mulingo wokwezeka wazomwezi nthawi zambiri umawonetsa kuwonongeka kwa chiwindi ndi ndulu, zomwe zimatsogolera ku hyperlipidemia. Kuchulukitsa kwamitsempha yamagazi kumakwiyitsa masanjidwe amwazi pazosungira zam'mapazi m'mitsempha yamagazi. Muyenera kudya zipatso zouma zomwe zimatha kuwonda m'magazi, monga yamatcheri ndi ma jamu.
10. Kuphika batala ndi cholesterol yambiri ndi kuphatikiza koyipa. Chokoleti cha mkaka iyenera kuphatikizidwanso. Ma cookie opanda shuga a oatmeal, zipatso zouma, mtedza ndi uchi ndizoyenera monga mchere wina. Nthawi zina mutha kudzichitira nokha chisangalalo chakumayiko aku Turkey.
11. Zofunikira za calorie za tsiku ndi tsiku zazimayi ndi abambo zimasiyana - pafupifupi 2200 kcal ndi 2600 kcal, motsatana. Kuchuluka kwa zopatsa mphamvu ndikofunikira kwa anthu omwe akuchita ntchito yayikulu. Izi ndizofunikira popanga zakudya.
12. Onetsetsani kuti mwasiya kumwa mowa mwauchidakwa. Vinyo wofiira amaloledwa, koma osaposa magalasi awiri pa sabata.
13. Kofi ndi mnzake wotsutsana polimbana ndi cholesterol yayikulu. Muli cafestol, yomwe imawonjezera kupanga kwa cholesterol amkati ndi chiwindi. Koma akatswiri ena, m'malo mwake, amalimbikitsa kumwa makapu awiri a khofi patsiku, chifukwa izi zimathandizira kulimbitsa mtima. Chifukwa chake mutha kumwa khofi, koma osazunza.Njira ina ndi chakumwa cha chicory kapena tiyi wobiriwira.
14. Kuphika phala tsiku lililonse. Yesetsani kuti musamaphike phala, kusiya. Osadzazanso mbale yomalizidwa ndi batala wambiri ngati muli ndi mafuta ambiri. Mwachitsanzo oatmeal, uchi ndi zipatso zouma ndizoyenera monga zowonjezera.
15. Hyperlipidemia amathetsa kugwiritsa ntchito mafuta mkaka. M'malo mwawo ndi yogurt yamafuta ochepa ndi kefir. Monga cholowa m'malo, gwiritsani yogurt yamafuta ochepa ndi kefir.
16. Zakudya zomwe zimakhala ndimafuta owopsa, monga chakudya mwachangu, zimatsutsana kwambiri. Ndikofunikira kusiya tchipisi ndi zakudya zina zazing'ono.
17. Mukuphika nkhuku, chotsani khungu pansi. Popeza zimapangitsa kuti mbaleyo isitenthe komanso ili ndi zinthu zovulaza.
18. Zogulitsa zomalizidwa ndi hypercholesterolemia ndizogwirizana. Zakudya zotere zimasowa mavitamini ndi michere yothandiza. Chakudya chotere sichimabweretsa mphamvu zokwanira, koma chimangobisa thupi ndi zopatsa mphamvu ndi mafuta.
19. Yesetsani kusadya kwambiri usiku. Musadye chakudya chamadzulo pasanathe maola awiri asanagone. Poletsa kudya musanagone, ndibwino kumwa kapu ya kefir kapena kudya zipatso zingapo, ma amondi ochepa.
20. Dokotala wanu angakuuzeni kuti muzidya bwino kwambiri. Pambuyo pakuganizira za zoopsa zonse ndi njira zake, katswiri wodziwa ntchito angakuthandizeni kupanga mapulani azakudya zabwino kwambiri. Sitikulimbikitsidwa kudzipangira palokha chothandizira cholesterol yapamwamba.

Cholesterol yowonjezereka ndi njira yosinthira, ngati mutsatira malangizowa pamwambapa ndikupita kukayezetsa kuchipatala pafupipafupi.

Zakudya zotchuka kuti muchepetse cholesterol mwa amayi ndi abambo

Zakudya zochepetsera cholesterol zimatha kuphatikizidwa ndi kuphatikiza zakudya zosiyanasiyana. Kuti muchepetse cholesterol yamagazi kwambiri, ndikofunikira kusunga kwa nthawi yayitali, osachepera miyezi isanu ndi umodzi, chakudya cholimbikitsidwa.

Kuti musankhe mndandanda woyenera, dokotala ayenera kudziwa zonse zokhudzana ndi wodwala: zotsatira za mayeso, matenda ophatikizika, inde, jenda ndi zaka. Ndikofunikira, mwachitsanzo, kuti azimayi ochepera zaka 30 ndi zaka 40 zakubadwa amakhala ndi mulingo wofanana wa metabolic. Ndipo amuna, mwachitsanzo, amafunikira zopatsa mphamvu zambiri pakudya kwawo kwa tsiku ndi tsiku. Pokhudzana ndi izi, pulogalamu yamtundu uliwonse yazakudya tsiku lililonse imasankha mapuloteni, mafuta ndi chakudya chamagulu ambiri.

Kuyerekezera omwe amatchuka kwambiri kwa iwo kumathandizira kumvetsetsa mitundu yosiyanasiyana ya zakudya zomwe zimayang'anira cholesterol yapamwamba.

Zakudya zaku Mediterranean

Chakudya chochepetsera cholesterol cha ku Mediterranean chimavomerezeka kwa anthu omwe ali ndi matenda a atherosulinotic, matenda oopsa, komanso onenepa kwambiri. Maziko a zakudya zotere ndi kuchuluka kwa tchizi, nyama, nsomba ndi zonunkhira. Komabe, zinthu izi zimaphatikizika bwino komanso zimakhudza cholesterol yapamwamba. Mndandanda wazakudya:

• Zonunkhira ndi zitsamba.
• Tchizi zofewa, monga feta.
• Mafuta a azitona.
• Nsomba, mussels, shrimp.
• Mbalame, mwanawankhosa.
• Vinyo wofiyira pang'ono.
• Mikate yopanda chofufumitsa ya ufa wa tirigu (pitta).
• Masamba ndi zipatso.
• Yogati yachi Greek.
• Mbale.

Zakudya zamafuta, mafuta anyama, masoseji, zakumwa za shuga zomwe zimakhala ndi mafuta sizimayikidwa m'gulu lazakudya. Popeza izi zimatha kuyambitsa cholesterol yayikulu m'magazi. Mwachitsanzo, mndandanda wotsatirawu umaperekedwa kwa cholesterol yayikulu, yowerengeredwa sabata:

• Chakudya cham'mawa: zikondamoyo za lentil zinthu zitatu, zophatikizidwa ndi yogati.
• Chakudya chamasana, idyani brussels msuzi wowawasa zonona ndi shrimp, mbale mbale ndi saladi ndi azitona ndi tofu.
• Mutha kudya chakudya chamadzulo ndi pita, ndikuyika ndi ma cubes ndi saladi (tomato, chitumbuwa, maolivi angapo).

• Kuyamba bwino kwa tsikuli ndi tchizi tchizi ndi buckwheat zrazy.
• Chakudya chamadzulo - msuzi wopepuka ndi mphodza, risotto ndi masamba.
• Kusangalala kwamadzulo kumapatsa nsomba zophika, zonunkhira ndi mafuta a azitona, ndi zitsamba za Provencal.

• Chakudya cham'mawa - chakudya chochuluka, chophika pa msuzi wamasamba.
• Pa nkhomaliro, nsomba, yophika ndi masamba, supu ya phwetekere imapezanso mphamvu.
• Chakudya chamadzulo: saladi wokhala ndi bere la nkhuku ndi avocado, wokometsedwa ndi mafuta a azitona, pita.

• Chakudya cham'mawa: yogati ndi ma hazelnuts osankhidwa ndi ma almond, mutha kuwonjezera uchi wambiri.
• Chakudya chamasana chopepuka: msuzi wokhala ndi masamba a nsomba, mbatata zophika ndi tomato.
• Chakudya chamadzulo: saladi yamasamba ndikuphatikizira dzira limodzi, mandimu ndi mafuta.

• Chakudya cham'mawa: oatmeal pamadzi, ndi kuwonjezera uchi ndi zoumba.
• Imakupatsani mphamvu chakudya chamasana - msuzi wosenda wa sipinachi masamba ndi katsitsumzukwa ndi kirimu wamadzimadzi, nsomba yophika pang'ono ndi mpunga wakuthengo.
• Chakudya chamadzulo: kuphika chitumbuwa chokhala ndi tomato wochepa wamatchu ndi feta, pa keke yopangidwa kuchokera ku ufa wa wholemeal, kuwonjezera pake mungathe kuphwanya tofu ndi cubes.

• Chakudya cham'mawa: soufflé zouma zipatso, zobiriwira zobiriwira.
• Chakudya chamasana - msuzi wa kabichi, nkhuku yodyetsedwa ndi masamba, pita imodzi.
• Chakudya chamadzulo - zukini wokhala ndi feta mu uvuni, pita ndi avocado ndi mafuta a azitona.

• Chakudya cham'mawa: tsanulira dzungu lopaka ndi yogati ndi uchi.
• Chakudya chamasana: msuzi wa kirimu wa champignons ndi chanterelles, nkhuku, yokazinga ndi adyo, ndi tsabola wokoma mu uvuni.
• Chakudya chamadzulo: Mpunga wamtchire wamtchire wokhala ndi nseru ndi shrimp.

Pazakudya zazakudya pakati pa chakudya chachikulu, mutha kugwiritsa ntchito madeti, mitengo yamapiri, zoumba zamphesa, ma amondi. Zakudya zoterezi sizingathandize kukonzanso cholesterol yambiri, komanso kuchepetsa thupi.

Zakudya tebulo nambala 10

Ma Dietitians amalimbikitsa zomwe amati chakudya patebulo la nambala 10 kwa odwala omwe ali ndi mafuta ochulukirapo m'thupi. Mu chakudya ichi, mumakhala magawo ambiri pazinthu zazikulu: mapuloteni, mafuta, chakudya. Zakudya zotsutsana ndi cholesterol iyi zimakhala ndi mphamvu ya 2350 mpaka 2600 kcal patsiku. Ndi menyu iyi, ndikofunikira kupatula pa zakudya zomwe mumamwa, khofi, tiyi wamphamvu, chokoleti. Mchere mu chakudya ichi amachepetsedwa, amaloledwa kuwonjezera mchere ku mbale yomalizidwa.

Njira yophikira makamaka kuphika ndi kuphika. Popeza cholesterol yayikulu imapatula kugwiritsa ntchito zakudya yokazinga. Ndikulimbikitsidwa kudya zakudya zosachepera zisanu patsiku m'magawo ang'onoang'ono. Zakudya zamadzulo osadutsa maola awiri asanagone. Zinthu zomwe zimatha kudyedwa:

• Mwatsopano Finyani masamba, odzola.
• Mkate wonse wa tirigu.
• Masamba atsopano.
• Mazira opanda yolk.
• Nsomba: nsomba, nsomba, carp.
• Cheke chopanda mafuta chopanda mafuta, kefir ndi yogati.
• Porridge.

Ndikofunikira kukana zinthu zotsatirazi: batala, nyama yamafuta, makamaka yofiyira, yamchere komanso yosuta ya nsomba, tchizi chamafuta, masamba osankhidwa. Zosankha zabwino za sabata, ngati muli ndi cholesterol yambiri, zitha kuwoneka motere:

• Chakudya cham'mawa choyambirira: chakudya chotsekemera, chophika mu 1% mkaka, dzira lowiritsa, tiyi wobiriwira wopanda mkaka.
• Chakudya chamadzulo chisanachitike: chidutswa cha nyama yophika nkhuku kapena apulo watsopano.
• Chakudya chamasana: msuzi wamasamba wokhala ndi zipatso za barele, bowa ndi zukini wosenda bwino, salmoni yophika kapena carp ndi masamba ophikidwa (mwachitsanzo, tsabola waku Bulgaria, anyezi, zukini), kapu imodzi yatsopano ya apulo.
• Zakudya zazing'ono: msuzi kuchokera ku chiuno cha rose, mtedza ndi zipatso zouma (mwachitsanzo, ma prunes ndi ma almond).
• Chakudya chamadzulo: tchizi chamafuta ochepa, tchizi chophika ndi apulo, 1 chikho cha mkaka wopanda mafuta.
• Usiku: chikho 1 chopanda mafuta kefir.

Pakati pa sabata, mutha kuphatikiza mitundu yosiyanasiyana ya mbale kuchokera masamba, nkhuku zoyera ndi nsomba. Pazakudya zokhwasula, gwiritsani ntchito mtedza, zipatso, monga nthochi kapena apulo. Zakudya tebulo No. 10 tikulimbikitsidwa osati kupewa matenda a arteriosulinosis, komanso hypothyroidism. Ndikamadya pafupipafupi kwa miyezi inayi, cholesterol yayikulu imatha kuchepa.

Zakudya zochepa za carb

Kuti muchepetse cholesterol yambiri, mutha kugwiritsa ntchito chakudya chamafuta ochepa. Tanthauzo lake ndikugwiritsa ntchito zakudya zochepa zomwe zimapatsa mphamvu.Chifukwa chake, thupi limasintha kuti litulutse mphamvu zochulukirapo kuchokera ku mafuta ndi mapuloteni. Nthawi yomweyo, kuchuluka kwa mafuta a cholesterol kumayamba. Njira imeneyi imachepetsa cholesterol yamwazi yambiri.

Zogulitsa kunja zomwe zimakhala ndi menyu otsika-carb zimaphatikizapo:

• Kuphika batala, mikate yoyera.
• Shuga ndi fructose, wokondedwa.
• Mowa ndi zakumwa zotsekemera ndi mpweya.
• Pasitala ndi mbatata.
• Chokoleti chamkaka.
• Zipatso zokoma monga mphesa.

Mapuloteni azinyama, monga nsomba, mafuta amkaka, nyama yochepa kwambiri, ayenera kupezeka kwambiri pazakudya za tsiku ndi tsiku. Izi zitha kuwoneka ngati mndandanda wa carb wotsika sabata:

• Omele yoyera ya dzira yokhala ndi bowa ndi phwetekere,
• Nkhuku yokoma ndi mabulosi amamera msuzi. Mikate iwiri yonse
• Ngale
• Chovala chansalu choluka ndi tsabola.

• Zikondamoyo zozama ndi kefir ndi tchizi chinyumba, zoumba zoumba.
• Khutu la salimoni. Magawo awiri a mkate wopanda phokoso.
• Apulo wobiriwira
• Chingwe cha nkhuku chotsimbidwa ndi sipinachi.

• Cheesecakes yokhala ndi mafuta ochepa wowawasa zonona.
• Buckwheat kernel pamadzi ndi nkhuku yophika mkate.
• Malalanje
• Nkhuku ya Jellied.

• Kukwapulidwa curd.
• Tchizi msuzi ndi chifuwa cha nkhuku. Ziwisi ziwiri zonse.
• Hafu ya mphesa.
• Mpunga wosasungunuka. Cutlets kuchokera ku zukini ndi kaloti wowotchera, nkhaka yatsopano.

• Dzira limodzi lowiritsa ndi owazidwa tchizi.
• Nsomba zodzipaka ndi msuzi wowawasa.
• Kiwi kapena lalanje limodzi.
• Nyemba zophika, zosenda mu mbatata zosenda. Makola a nkhuku. Mmodzi phwetekere.
• Asanagone - kapu ya kefir.

• Tchizi tchizi ndi yogati zachilengedwe.
• Nyama zowetedwa za nkhosa, ndi nkhaka imodzi.
• Chimandarini kapena apulo.
• Zakudya zam'nyanja. Saladi ya Aulaula ndi mafuta.

• Mafuta othira ndi chifuwa cha nkhuku.
• Turkey fillet yophika ndi broccoli.
• Kapu ya 1% kefir.
• Kalulu wopindika ndi masamba (anyezi, zukini, tsabola wa belu).

Mukamayang'anitsitsa kadyedwe kameneka, tikulimbikitsidwa kutenga malita awiri amadzi tsiku lililonse. Mwa azimayi, nthawi yoyamwitsa ndi pakati imatha kukhala choperewera kwa chakudya chochepa cha thupi. Cholesterol wokwera ndi kupezeka kwakanthawi amatha kuthandizidwa ndi kupatsa thanzi. Zakudya zamtundu wanji zomwe mumafunikira, ndi dokotala wokhayo amene amatha kusankha atayang'ana mwatsatanetsatane mbiri yanu.

Zakudya za Paleo

Chakudya cha paleo chimaphatikizapo zinthu zomwe makolo athu amadya mu Stone Age asadayambe ulimi. Chiwerengero chachikulu cha mapuloteni a nyama ndi omwe amachokera mu zakudya za prehistoric. Poterepa, chakudya chamafuta ndi mafuta omwe amagwiritsidwa ntchito muzakudya zochepa. Chopanga chachikulu ndi nyama, yomwe imakhala ndi mapuloteni a nyama. Ndiye amene amalimbikitsa njira zama metabolic ndikuthandizira kupewa kudziunjikira kwamafuta ochulukirapo.

Zakudya za Paleo ndizoyenera kutsitsa cholesterol m'magazi, popeza kudya nyama kumachepetsedwa. Ndikulimbikitsidwa kudya maola asanu aliwonse, pafupifupi zakudya zitatu patsiku. Malonda ovomerezeka akuphatikizapo:

• Nyama ndi nkhuku zopanda mafuta.
• Zakudya zam'nyanja, nsomba.
• Mafuta: maolivi, maelesi, sesame.
• Bowa, mtedza ndi mbewu popanda kutentha.
• Zipatso zatsopano, masamba ndi zipatso.

Shuga ndi mchere, nyemba ndi chimanga, zinthu zamkaka, masamba omwe ali ndi wowuma (mbatata, mbatata zotsekemera) samachotsedwa muzakudya izi. Ndikulimbikitsidwa kugwiritsa ntchito zinthu makamaka zosaphika kapena pambuyo pochepetsa kutentha. Zakudya zamtunduwu zithandiza kuteteza mitsempha yamagazi ku cholesterol ndi mapangidwe a zolembera. Mlingo wowonjezereka wa lipoproteins wotsika kwambiri umatha kubwezeretsedwa, malinga ndi mfundo za zakudya za paleo.

Ketodiet imakhazikika chifukwa chodya mafuta ochepa kwambiri. Pamenepa, thupi limaphunzitsira kupanga mphamvu zochulukirapo kuchokera ku mafuta ndi mapuloteni. Zakudya izi zomwe zimakhala ndi cholesterol yambiri zimachepetsa kuchepa kwa lipoprotein. Nthawi yomweyo, pali kuwonjezeka kwa cholesterol "yabwino".

Kutsatira ketogenic zakudya, perekani mkate, shuga, pasitala, zipatso, maswiti.Ndikusowa kwa chakudya chamagulu, thupi limayamba kuphwanya kwambiri mafuta osungirako.

Zakudya zoterezi ndizofanana ndi zakudya zamafuta ochepa. Mukamasankha mndandanda woyenera, muyenera kugwiritsa ntchito malamulo otsatirawa:

• Chakudya cham'mawa: yesani kudya mpaka 15 g yamafuta m'mawa. Gwero limatha kukhala tchizi kapena masamba. Ndikulimbikitsidwa kudya omelet mu mafuta a azitona ndi tomato, kuwonjezera yisiti ndi chinangwa. Zolemba kalori - 500-600 kcal.
• Pa nkhomaliro, muyenera kuchepetsa chakudya. Othandizira azakudya amalimbikitsa kuti adye msuzi ndi nyama yankhuku (yopanda mbatata, Zakudyazi). Chonde dziwani kuti cholesterol yayikulu imaphatikizira kugwiritsa ntchito msuzi wamasamba. Lachiwiri, mutha kudya mpunga wopanda bulauni ndi bere komanso kagawo ka tchizi.
• Chakudya chamadzulo chimayenera kukhala ndi kuchuluka kwa mapuloteni ndi fiber. Ndizoyenera nkhuku kapena mwanawankhosa, veal ndi masamba obiriwira. Ndikwabwino kuphika nyama, ndipo kuchokera masamba kuti mupange saladi ndi supuni ya mafuta.

Mothandizidwa ndi zakudya za ketogenic, thupi limagwira ntchito mwanjira “yodzidzimutsa,” yomwe ili munkhokwe ya ketosis chifukwa chopanga matupi a ketone (zotengera mafuta acids). Chifukwa chake, kuyang'aniridwa kwamankhwala pakudya kotere ndikofunikira. Ngakhale chiwopsezo chomwe chimakhudzidwa, mafuta a cholesterol okwanira panthawi ya keto-zakudya amakonzedwa.

Mu pulogalamu ya Elena Malysheva pa Channel One (chidutswa pansipa), akuti zakudya sizingathandize kuchepetsa mafuta m'thupi komanso kulimbikitsa kutenga ma statins. Mawu osokoneza kwambiri. Madokotala ndi akatswiri ambiri samatsutsana.

Zakudya Zamasamba Orintoan

Chakudyacho chidayamba kupangidwa ndi Dean Ornish, dokotala waumwini wa a Cl Clinic. Ndipo zimakhazikitsidwa ndi kuwongolera kwamphamvu zamafuta omwe adadyedwa. Tsiku limaloledwa mafuta osaposa 20 magalamu. Zakudya izi zimasonyezedwa ngati munthu wapezeka ndi hyperlipidemia, atherosulinosis ndi kunenepa kwambiri. M'malo mwake, menyu ndiwowona ngati zamasamba. Chakudya ichi chimakhala ndi kuchuluka kwa chakudya chochuluka mu zakudya zomwe zidatha.

Ndikofunikira kuphatikiza zakudya za ku Orinina ndizolimbitsa thupi, zolimbitsa thupi. Miyezo ya tsiku ndi tsiku ya mafuta, mapuloteni ndi chakudya chamagulu 10, 25, 75%, motero. Malonda omwe analimbikitsidwa:

• Masamba, ambiri obiriwira.
• Malonda, nyemba, nandolo.
• Maapulo ndi mapeyala.
• Buckwheat phala lopangidwa ndi chimanga, tirigu, komanso mpunga.

Gwiritsani ntchito mazira, mkaka, tchizi, ndi makeke pang'ono. Ndikofunikira kupatula nyama yofiira, zopangidwa kuchokera kuwombera ndi mtanda wa batala, batala, mayonesi, maolivi, mtedza, mbewu.

Zosankha zachitsanzo za sabata zingathe kukonza motere.

• Chakudya cham'mawa: chakumwa cha chicory, supuni imodzi ya chinangwa cha tirigu yowonjezera ku yogurt yamafuta ochepa.
• Chakudya chamasana: mbatata zingapo zazikulu zophika ndi tomato, saladi wa nkhaka, zitsamba ndi letesi la Iceberg, apulo wobiriwira.
• Zosadya: ma apricots kapena ma plums (3 ma PC.), Zipatso zina zamkaka, tchizi chamafuta ochepa.
• Chakudya chamadzulo: zosewerera ziwiri zam'mimba, apulo kapena peyala, dagum tirigu wosakanizidwa, wowazidwa tchizi wopanda mafuta, mabulosi compote.

• Chakudya cham'mawa: mwatsopano wokhathamira wa lalanje, phala la mpunga wokhala ndi mkaka wopanda mafuta, kapu ya kefir.
• Chakudya chamasana: nyemba zokhala ndi bowa ndi anyezi, saladi yokhala ndi tomato, kaloti ndi nkhaka, zokometsera ndi mafuta.
• Zosadya: sitiroberi, mkate wa tirigu.
• Chakudya chamadzulo: magawo awiri a mkate wa chinangwa, theka la avocado, phala la buckwheat lophika ndi bowa ndi kaloti, tiyi wobiriwira.

• Chakudya cham'mawa: khofi wopangidwa ndi khofi, kapu ya granola, zipatso ndi mkaka wopanda mafuta.
• Chakudya chamasana: msuzi wokhala ndi maungu a dzungu ndi sipinachi, wokongola kwambiri ndi masamba, vinaigrette wopanda zipatso.
• Zakudya zoziziritsa kukhosi: kapu ya kefir, makeke otsika mafuta.
• Chakudya chamadzulo: mapira owiritsa biringanya ndi anyezi ndi kaloti, mbale ya zipatso zamkati, tiyi wokhala ndi timbewu tonunkhira.

• Chakudya cham'mawa: madzi a makangaza, dzungu ndi zikondamoyo.
• Chakudya chamadzulo: msuzi wa broccoli ndi kolifulawa, katsitsumzukwa wothira mpunga ndi nkhuku.
• Zakudya zazing'ono: tchizi chamafuta ochepa ndi yogati, makeke a oatmeal.
• Chakudya chamadzulo: kabichi wokongoletsedwa ndi kaloti ndi anyezi, zipatso zilizonse zomwe mungasankhe, compote kuchokera ku currant.

• Chakudya cham'mawa: madzi a apulosi, phala la chimanga.
• Chakudya chamasana: zidutswa ziwiri za zodula za nsomba, mbatata zosenda popanda kuwonjezera mkaka komanso chidutswa cha batala.
• Zakudya zopanda pake: kapu ya kefir yamafuta ochepa, apulo wobiriwira.
• Chakudya chamasana: katsitsumzukwa ndi msuzi wobiriwira nandolo, tiyi wopanda mphamvu.

• Chakudya cham'mawa: chakumwa cha chicory, tchizi chokhala ndi mafuta ochepa.
• Chakudya chamadzulo: chifuwa chophika ku Turkey chokhala ndi squashi wosenda ndi dzungu, madzi a lalanje.
• Zakudya zazing'ono: oat pudding, mkate wopanda phokoso.
• Chakudya chamadzulo: kabichi awiri amapinda ndi mpunga ndi masamba kudzazidwa, madzi amchere.

• Chakudya cham'mawa: chidutswa cha kanyumba tchizi casserole ndi zoumba zouma, chicory.
• Chakudya chamasana: ma cutlets awiri a mphodza ndi kaloti, mpunga.
• Zovuta: 3 tchizi zophika, madzi a lalanje.
• Chakudya chamadzulo: maapulo okhala ndi kanyumba tchizi ndi ma apricots owuma, tiyi wa chamomile.

Kuchuluka kwa cholesterol ndikumamatira mosamala ma canon a zakudya izi kumatha kubwerera kwazonse. Kukhazikika komanso kudziletsa ndikofunikira kuti mukwaniritse zotsatira.

Kusala kudya kwakapakati

Kuchepetsa cholesterol yamagazi, kusala kwachiwongo kumagwiritsidwa ntchito. Ndikotheka kuchitira cholesterol yokwezeka ndi zakudya zokhala ndi njala yathunthu motere: ndi kuchepa kwa chakudya, thupi limayamba kugwiritsa ntchito nkhokwe zotsalira za lipoprotein kuti mukhale ndi moyo. Pambuyo pakufa ndi njala kwa maola 12, cholesterol, ngati njira ina yopangira mphamvu, imayamba kutuluka m'magazi ndikugawika mphamvu.

Pafupifupi kusala kudya kwa cholesterol kwa sabata:

Tsiku loyamba - mwatsopano pofinya apulo ndi msuzi wa karoti wokonzedwa ndi madzi 1: 2. Pa tsiku lachiwiri, mutha kumwa madziwo osasakaniza ndi madzi. Pa nkhomaliro, mutha kudya 50 g ya kaloti grated. Mu lachitatu - kumwa mphesa-apulo ndi msuzi wa karoti. Idyani masamba zana a masamba osenda, ndipo musanayambe kugona - kefir.

Lachinayi ndi lachisanu, onjezani masamba ndi zipatso, ndipo usiku - onjezani kuwala kokhotakhota. Patsiku la chisanu ndi chimodzi ndi chisanu ndi chiwiri, chakudya cham'mawa chimayenera kukhala ndi masamba ndi zipatso zabwino, ndipo chakudya chamadzulo ndi nkhomaliro, idyani porridge yophikidwa kuchokera ku chakudya chambiri kapena mapira. Chakudya chokhwima choterocho chimatha kuchitika pokhapokha mukaonana ndi dokotala komanso moyang'aniridwa ndi achipatala. Kuwongolera cholesterol yayikulu, ndikofunikira kubwereza nthawi yodziwika kusala kudya kwachithandizo.

Sizovuta kusankha zakudya zoyenera ndi cholesterol yayikulu - muyenera kuphunzira mwatsatanetsatane machitidwe onse a thupi la munthu wina. Ndikofunikira kuti muganizire za matenda amodzimodzi, jenda, zaka. Menyu yokonzedwa moyenera ndiyo njira yolepheretsa zotsatira zoyipa za hypercholesterolemia.

Zakudya za cholesterol yapamwamba mwa akazi

Amayi oyenera ayenera kugonana mwachidwi. Ngati munthu ali ndi vuto la kutha kwa thupi la mayi pamsinkhu wocheperako, ndiye kuti nthawi yakutha msambo, imachepa. Kenako ndikofunikira kwambiri kuyesa mayeso onse ndikuwona ngati muyenera kutsatira zakudya zomwe zili ndi cholesterol yayikulu. Mwinanso zombozo zili bwino, ndipo palibe chifukwa chodera nkhawa.

Ngati mayesowa sanawonetsetse kuti ndiabwino, ndiye kuti zakudya zotsutsana ndi cholesterol ziyenera kukhala dongosolo lanu lantchito, mumaloledwa kusintha zina ndi zina kapena kuphwanya mfundo zake, koma simungathe kudzisangalatsa ndi zakudya zoletsedwa tsiku lililonse. Pambuyo pa miyezi 1-3 yakugwiritsira ntchito, adokotala adzafunsanso mayiyo kuti ayesetse ndikuwongolera mapulani a zakudya ngati kuli koyenera.

Zakudya za cholesterol yayikulu mwa akazi

Njira yodyetsera munthu payekha iyenera kujambulidwa kutengera mfundo 4 zofunika:

• kuchepetsa kudya nyama yofiyira mpaka 100 g patsiku,
• Kanani zakudya zokazinga,
• kudya masamba ambiri ndi zipatso, chakudya chotsitsa cholesterol chimawalola kudya,
• kukana zakudya zopatsa chidwi, zakudya zamafuta, confectionery, dzira yolk.

Pogwiritsa ntchito mfundozi, mayi adzatha kupanga chakudya chokoma komanso chopatsa thanzi, chifukwa zakudya zomwe zimakhala ndi cholesterol yayikulu zimakulolani kudya zakudya zambiri, zoyambirira komanso zopatsa thanzi. Mndandanda wazakudya zamafuta mu zinthu zithandizira kuthana ndi vutoli.

Zakudya za cholesterol yapamwamba mwa amuna

Oyimira amuna ogonana mwamphamvu amalangizidwa kuti azisanthula nthawi zonse zaka 30-30 zam'magazi. Kuyambira kuyambira m'badwo uno, mwayi woti kutsatira mfundo zachakudya zoyenera kukhala njira yayikulu yokhalira ndi thanzi ndizambiri. Kapangidwe ka mapepala m'mitsempha ya munthu wogwira ntchito kumabweretsa kukula kwa atherosclerosis, kuwonongeka kwa minofu yamtima. Chiwopsezo cha matenda amtima ndi chitseko cha capillaries, mitsempha ndi mitsempha imachulukitsa kangapo.

Zakudya zomwe zimaperekedwa kwa cholesterol yayikulu mwa amuna siziyenera kudzetsa malingaliro kuti sadzakhalanso ndi chisangalalo chodya ndipo adzakakamizidwa kudya masamba amisamba kapena sopo wokhazokha komanso porridge yabwino. Zakudya zake ndizosiyanasiyana, kuphatikiza mitundu yofiira ya nsomba, mtedza, chimanga, ngakhale kuti zinthu zina zimayenera kusiyidwa kwamuyaya.

Zakudya zochepetsera cholesterol mwa amuna

Malamulo oyambira kupanga menyu azakugonana mwamphamvu, matendawa amagwirizana ndi mfundo zachakudya za amayi. Simungadye nyama yokazinga ndi yamafuta, dzira la mazira, muyenera kuchepetsa kuchuluka kwa nyama yofiira mpaka 120 g patsiku. Zakudya zochepetsa magazi m'thupi zimati munthu akhoza kugula:

1. Mitundu yonse ya mtedza, koma kuchepetsa kuchuluka kwa malonda mpaka 100 g patsiku.
2. Mowa - vinyo wofiira kapena oyera, brandy kapena vodka, madokotala amaloledwa kumwa.
3. Nyama yoyera.
4. Nsomba, zipatso, masamba ambiri.

Atayang'ananso njira zingapo za zakudya zomwe zingapangidwe pakudya, woyimira chiwerewere cholimba amvetsetse kuti kudya zamafuta ambiri sikuti kowopsa, ndipo amalandila chisangalalo cha chakudya chopatsa thanzi monganso momwe ziliri ndi zakudya zophweka komanso zakudya zachangu. Pansipa pali mapulani ochepa a zakudya, kuchokera pazachilendo mpaka pakusamala, posankha imodzi mwazo, mukulitsa thanzi lanu ndipo simudzakhala ndi njala.

Zakudya za cholesterol - ndingadye chiyani?

Dongosolo labwino la dokotala wanu limaphatikizapo mndandanda wazakudya zovomerezeka. Zakudya zoterezi zomwe zimakhala ndi cholesterol yambiri ndizosavuta. Zakudya zopatsa mphamvu zimatsimikiziridwa ndi adotolo, kuyang'ana kulemera kwa wodwalayo komanso kuchuluka kwa shuga m'magazi. Zinthu zonse zochepetsera cholesterol zimatha kuwiritsa, kuwiritsa kapena kuwotchera. Masamba ndi zipatso siziyenera kuphikidwa. Malinga ndi zakudya, mutha kudya:

• nsomba zofiira
• mtedza
• masamba ndi zipatso
• chimanga
• nyama yoyera
• zopangidwa mkaka ndi mafuta ofika mpaka 5%,
• buledi kapena mkate
• bowa.

Zakudya kuti muchepetse cholesterol - mndandanda wamlungu

Tiyeni tiwone chitsanzo cha dongosolo labwino lazakudya la munthu wopanda kulemera kwambiri komanso ndi shuga wabwinobwino wamagazi. Zakudya zotchulidwa ndi dokotala za cholesterol yokhala ndi mndandanda wokwera masana zimapereka malingaliro osiyanasiyana, kotero zosankha za zakudya zamasiku onse zimatha kusintha. Kutumikiridwa kumatsimikiziridwa kutengera kulemera kwa munthu ndi zopatsa mphamvu za zakudya za tsiku ndi tsiku, muyenera kuwongolera pakutsimikizira zomwe mumakonda ndi mfundo - 45-50% chakudya, 35-40% mapuloteni, 15-20 - mafuta.

Zakudya za cholesterol pafupifupi zakudya kwa sabata

Pansipa pali dongosolo la masiku asanu ndi awiri. Mwakufuna, mutha kusintha zakudya zamasiku onse m'malo, kuchita izi sikuletsedwa. Zakudya za zakudya za cholesterol:

1. Lolemba: omelet 2 mapuloteni awiri pa banja, saladi wa masamba, msuzi wopanda nyama, nyama yophika ndi zucchini, apulo, nsomba yokhala ndi nkhaka zatsopano.
2. Lachiwiri: phala la buckwheat, zipatso, msuzi wa nkhuku, chotseka chansuzi, saladi ya masamba, mkaka wowotchera, mbatata yophika ndi nsomba.
3. Lachitatu: oatmeal, mtedza, nsomba msuzi, mbatata ndi tuna ndi saladi wa nkhaka, zipatso, bere la nkhuku ndi mpunga.
4. Lachinayi: zinthu mkaka, saladi wamasamba, msuzi wopanda nyama, nyama yamphongo yofinya, phwetekere zatsopano, zipatso, nsomba zonyezimira zofiira ndi saladi.
5. Lachisanu: kanyumba tchizi casserole, mtedza ndi saladi ya zipatso, msuzi wa lentil, nsomba zodulidwa, saladi yamasamba, ng'ombe yofinya ndi mbatata ndi tomato.
6. Loweruka: dzungu ndi saladi wa apulo, yogati, nyama yankhumba yodulira, msuzi wamasamba, buckwheat, zipatso, nsomba zam'madzi zamchere, nkhaka.
7. Lamlungu: semolina phala ndi uchi, yogati ndi mtedza, msuzi wa nyemba, chifuwa cha nkhuku, masamba othandizira, saladi wa zipatso, nsomba ndi mbatata casserole.

Zakudya zomwe zaperekedwa ndizoyenera abambo ndi amayi, zitha kugwiritsidwa ntchito mosasinthika, kapena mutha kusintha zina, poganizira zomwe mumakonda. Ngati mukuzindikira kuti ngakhale zakudya zasintha, thanzi lanu likupitilirabe, kukaonana ndi dokotala, mungafunike kuyang'ananso dongosolo lanu lazakudya.

Kodi ndi chiyani chomwe sichiyenera kudya ngati cholesterol yakwezedwa?

Kwa zaka zambiri osavutika ndi CHOLESTEROL?

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

Atherosulinosis ndi nthenda yayitali yapano yomwe imayamba chifukwa cha kuchuluka kwa mafuta m'thupi (cholesterol) m'thupi la munthu, momwe amayikamo zifanizo m'makoma amitsempha yamagazi.

Chomwe chikuwonjezera izi ndi: kuchuluka kwa mafuta m'thupi monga chakudya, kupangika kwake mthupi, kutsika mafuta amthupi a m'thupi.

Ndi zakudya ziti zomwe ziyenera kupewedwa?

Hypercholesterolemia ndizochuluka zama cholesterol ndi ma protein okhala ndi mafuta m'thupi. Zakudya zatsiku ndi tsiku zomwe zimapangidwa ndi chakudya siziyenera kupitirira 0.5 g. Zatsimikiziridwa mwasayansi kuti 0.1 g ya cholesterol yolandilidwa ndi chakudya imakulitsa magazi ake ndi 10 mg / dl.

Cholesterol imapezeka muunyinji wazinthu zopangidwa ndi nyama. Ngati zakudya za munthu zimakhala ndi zakudya zambiri zotere, ndiye kuti magazi ake amadzuka.

Kuchuluka kwamafuta kwama asidi ndizovulaza chifukwa thupi limatha kudzipangira lokha.

Ma acid okhala ndi mafuta nthawi zambiri amakhala ndi zakudya zina zomwe zimakhala zofunikira kwambiri mthupi (mapuloteni, mavitamini, zinthu zina), motero simungakane kuzigwiritsa ntchito. Chifukwa chake, ndi kuchuluka kwambiri kwa cholesterol m'mwazi, ndikofunikira kuti tisatenge, koma kuchepetsa kwambiri kudya zamafuta okhala ndi nyama zomwe zimachokera, zomwe ndi:

• nyama ndi zoyipa:
  • nyama zamafuta (nkhumba, mwanawankhosa),
  • soseji, ma ham, masoseji (zinthu zovulaza izi sizingadye!),
  • offal (impso, chiwindi, ubongo),
  • mbalame zamafuta (abakha, tsekwe),
  • msuzi wam nyama yolimba,
• zopangidwa ndi nsomba:
  • nsomba zamafuta (cod, sturgeon, sturateon),
  • nsomba zamzitini (zikumera, chiwindi cha cod),
  • msuzi wamphamvu wa nsomba,
  • granular caviar
• dzira
• zopangidwa mkaka:
  • batala (mwabwino),
  • kirimu, kirimu wowawasa,
  • mkaka wonse
  • tchizi zolimba komanso zopindika.
  • ayisikilimu.

Kuphatikiza pazinthu zopangidwa ndi mafuta, simungadye maswiti ambiri omwe amakhala ndi shuga (glucose) wosavuta: shuga, confectionery, buns, chokoleti cha mkaka. Muyenera kudya mbewu zochepa monga chimanga chokhala ndi chakudya choterocho (makamaka semolina, mpunga). Ndikofunika kuti muchepetse kumwa kwa mitundu yoyera ya mkate, chepetsa kuchuluka kwa mchere.

Kuti muchepetse kukonda kwanu, muyenera kuperekanso zakudya zabwino, zokometsera, ma ketchups, mayonesi, zipatso ndi zipatsozi, kumwa zakumwa zoziziritsa kukhosi (khofi, tiyi).

Zamgulitsi wa Cholesterol

Kuti muchepetse cholesterol yayikulu m'magazi, zakudya za munthu ziyenera kukhala ndi mafuta ochepa.Kuti muwonetsetse kudya kwathunthu, muyenera kuyikamo zakudya zokhala ndi michere yofunika (michere ya polyunsaturated mafuta, zofunika amino acid, mavitamini, kufufuza zinthu). Kuti muchite izi, muyenera kudya mbale zomwe zili ndi zinthu zokwanira. Magulu ogulitsa:

• mafuta osasamba osapsa (mpendadzuwa, chimanga, zopendekera, maolivi),
• nyama yokhala ndi mafuta ochepa (ng'ombe, nyama yamwana wamkati, filleti nkhuku),
• nsomba yophika kapena yophika ndi nsomba zam'nyanja:
  • nsomba zamafuta ochepa (nsomba, pike, pike),
  • nsomba zam'madzi (shrimp, squid, mussels, scallops),
  • nyanja kale,
• masamba osapsa, owuma, owiritsa, othandizira ndi ophika koma osaphika,
• zipatso ndi zipatso mu mawonekedwe osaphika ndi owuma, mu ma compotes, odzola, odzola,
• skim mkaka zinthu ndi mkaka owotedwa mkaka (skim kanyumba tchizi, kefir, mkaka wowotchera, yogurt),
• chimanga (Buckwheat, oat, barele),
• buledi wa rye, wokhala ndi chinangwa, kuchokera ku ufa wofoya.

Lipids imakhudzana ndi zochita zonse za thupi, motero munthu ayenera kudya zakudya zomwe zimakhala nazo. Ndi kuchepa kwa kudya kwamafuta mthupi, kusokonezeka kwa metabolic kumatha kuchitika.

Ngati mafuta okwanira amachepetsedwa kwambiri, kuchepa kwamafuta osaphatikizika amafuta amayamba chifukwa.

Pofuna kuti muchepetse kutsika kwawo ndi chakudya, ndikofunikira kuphatikiza mafuta a masamba, nsomba ndi nsomba zam'madzi zomwe zimapezeka tsiku lililonse.

Mafuta athunthu omwe amapezeka mwachilengedwe mulibe. Mwachitsanzo, mafuta a masamba alibe arachidonic acid, koma ali ndi asidi linoleic acid. Mafuta achinyama, mosiyana, amakhala ndi acidle acid, koma arachidonic acid yambiri. Chifukwa chake, ndikofunikira kuti musatenge mafuta onse azinyama, koma kungowononga chakudya.

Mafuta ophikira amatha kudyedwa osakonzedwa, chifukwa lecithin imachotsedwa mu mafuta mukamayenga.

Amachita nawo mapangidwe a poloprotein complexes omwe amakhala ndi cholesterol ndipo samalola kuti ikhazikike pamakoma amitsempha yamagazi.

Mafuta a nsomba zam'madzi amakhala ndi mafuta ochulukirapo a polyunsaturated acid acid, omwe amatha kutsitsa mafuta m'thupi. Mafuta achilengedwe a polyunsaturated amachulukitsa kuchuluka, kuchepetsa kutsekeka kwa makoma amitsempha yamagazi, ndikusintha katulutsidwe ka bile.

Kugwiritsa ntchito masamba, zipatso ndi zipatso ndi zifukwa zake chifukwa cha kuchuluka kwa pectin ndi gluteni (fiber ya madzi osungunuka) mwa iwo, omwe mungachepetse kuchuluka kwa cholesterol m'magazi.

CHIKWANGWANI chomera chimapangitsa kuti matumbo asamayende bwino, kuthamanga kuti asamalowe, amatenga zinthu zosiyanasiyana, kuphatikizapo mafuta m'thupi.

Kuti mupeze kuchuluka okwanira kwamaluwa azomera patsiku, ndikokwanira kumwa madzi kuchokera ku 500 g ya maapulo tsiku lililonse. Ngati mumatha zoposa 15 g zanyumba zantchito patsiku, simungangokulitsa matumbo, komanso kuti muchotse cholesterol yowonjezera.

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

Zinthu zamkaka zimakhala ndi lecithin yambiri. Lecithin ndi wotsutsana ndi cholesterol. Ngati mumamwa mkaka ndi mkaka nthawi zonse, mutha kuteteza thupi ku atherosclerosis.

Zowawa mkaka wowonda zimasintha matumbo, zomwe zimawonjezera kuchuluka kwa mafuta m'thupi. Methionine ndi choline ndizofunikira ma amino acid omwe ali ndi lipotropic. Kuchepetsa cholesterol yamagazi, mutha kulemeretsa chakudyacho ndi chimanga chomwe chili ndi (oat, buckwheat).

Mkate m'dziko lathu limadziwika kuti ndiwo chakudya chachikulu. Ngati ndizosatheka kusiya kugwiritsa ntchito mkate, ndiye kuti ndi cholesterol yokwanira m'magazi, simungathe kudya zinthu zophika mkate zokhala ndi mafuta osavuta ambiri.Kuti muchepetse kudya zamafuta ndi zakudya zophika, ndikofunikira kuti muchepetse kugwiritsa ntchito mikate yoyera ndikuthandizira mkate wa rye ndi chinangwa.

Kodi mwakhala mukuvutitsidwa kwanthawi yayitali ndimutu, migraines, kupuma movutikira pang'ono, komanso kuphatikiza zonsezi zotchulidwa HYPERTENSION? Kodi mukudziwa kuti zizindikiro zonsezi zimawonetsa kuchuluka kwa cholesterol m'thupi lanu? Ndipo zomwe zimafunika ndikubwezeretsanso cholesterol.

Poona kuti mukuwerenga izi tsopano - kulimbana ndi matenda alibe kumbali yanu. Ndipo tsopano yankhani funsolo: kodi izi zikuyenera inu? Kodi zizindikiro zonsezi zingathe kuloledwa? Ndipo ndi ndalama ndi nthawi yochuluka bwanji zomwe "mudathira" kale pachipatala cha SYMPTOM, osati za matendawo omwe? Kupatula apo, ndikulondola kwambiri kupewetsa osati chizindikiro cha matendawa, koma matendawo omwe! Kodi mukuvomera?

Ichi ndichifukwa chake tikukulimbikitsani kuti muzolowere njira yatsopano ya E. Malysheva, yemwe adapeza chida chothandiza pantchito YOPHUNZITSA cholesterol yayikulu. Werengani mafunso ...

High Density Lipoproteins (HDL): wabwinobwino, wokwera, wotsika

1. Typology of Lipoproteins
2. Mtundu wamba
3. Zoyipa za HDL
4. Kuwunikira pachiwopsezo
5. Momwe mungapewere kusasamala

Asayansi agawa cholesterol (cholesterol, cholesterol) yayitali kukhala "yoyipa" komanso "yabwino." Mtundu wotsirizawu umaphatikizapo milomo yapamwamba kwambiri ya lipoprotein, yomwe imatha kuwoneka mwa mitundu ya kusanthula pansi pa chidule cha HDL. Ntchito yawo yayikulu ndikusinthanitsa kwa ma lipids aulere kuchokera pabedi lamitsempha kupita ku chiwindi chifukwa cha kaphatikizidwe ka bile acid.

Lipoproteins (lipoproteins) amaphatikiza lipids (mafuta) ndi mapuloteni. Mu thupi, amatenga gawo la "onyamula "a cholesterol. Mafuta achilengedwe achilengedwe samasungunuka m'magazi. Popeza ndikofunikira maselo onse amthupi, lipoproteins imagwiritsidwa ntchito poyendetsa.

Cholesterol chotsika cha HDL chimayika chiopsezo chachikulu pamitsempha yamagazi, chifukwa chimawonjezera chiopsezo cha atherosulinosis. Kuwonongeka kwa mulingo wake kumalumikizidwa ndi zomwe zimayambitsa matenda a mtima, matenda ashuga, mavuto a lipid metabolism. Zomwezi ndizosangalatsa kwa akatswiri a mbiri iliyonse - akatswiri azachipatala, akatswiri a mtima, ma endocrinologists.

Typology of Lipoproteins

Pali mitundu itatu ya lipoproteins: okwera, otsika komanso otsika kwambiri. Amasiyana muyezo wa kuchuluka kwa mapuloteni komanso cholesterol. Mwana Wamng'ono HDL (High Density Lipoproteins) ali ndi kuchuluka kwakukulu kwa mapuloteni komanso cholesterol yochepa.

Fomula ya HDL ili ndi:

• Mapuloteni - 50%
• Free xc - 4%,
• Ether wa cholesterol - 16%,
• Griglycerides - 5%,
• Phospholipids - 25%.

Pulogalamu ya bilayer phospholipid mu mawonekedwe a gawo, yosinthika cholesterol yaulere, imadziwikanso kuti cholesterol "chabwino", chifukwa ndiyofunikira kwa thupi: imathandizira kuchotsa cholesterol yotchedwa "yoyipa", kuichotsa paziphuphu zothandizira kuti chiwongolere chiwindi chikhale ndi kukonzanso kwina ndi Mapeto ndi bile.

Kwambiri mlingo opindulitsa komanso kutsitsa okhutira cholesterol yoyipa, thupi limamverera bwino, chifukwa HDL imaletsa kukula kwa matenda akulu: atherosclerosis, kugunda kwa mtima, sitiroko, matenda amitsempha yama mtima, venous thrombosis, kusinthasintha kwa mtima.

Pazabwino za cholesterol "zabwino" onani kanema

Mosiyana ndi HDL, ma lipoproteins otsika kwambiri (LDL) amakhala ndi cholesterol yambiri (yofanana ndi mapuloteni). Amadziwika kuti ali ndi cholesterol "choyipa", popeza kupitilira muyeso wa chinthuchi kumabweretsa kuchuluka kwa zisindikizo za cholesterol m'matumbo, zomwe zimachepetsa mitsempha komanso kusokoneza magazi.

Mapuloteni ocheperako amapezeka m'malonda ochepera kwambiri a lipoprotein okhala ndi katundu wofanana. VLDL imapanga chiwindi. Amakhala ndi cholesterol ndi triglycerols, omwe amatengedwa kudzera m'magazi kupita ndi minofu. Pambuyo pa kumasulidwa kwa triglycerols kuchokera ku VLDL ndi LDL amapangidwa.

Ubwino wa cholesterol umatengera ndi triglycerides - thupi lathu limagwiritsa ntchito mafuta awa ngati mphamvu.Ma triglycerides okwera okhala ndi cholesterol yotsika ya HDL amathandizanso ngati zofunikira zama mtima.

Poyerekeza kuchuluka kwa cholesterol ya HDL ndi LDL m'magazi a munthu wamkulu, madokotala, monga lamulo, amawunikiranso kuchuluka kwa triglycerides.

Mtundu wamba

Kwa HDL, malire abwinobwino ali ndi zofunikira ndipo zimatengera zaka, kuchuluka kwa mahomoni, matenda osachiritsika, ndi zina.

Kutanthauzira mg / dl mpaka mmol / l, kogwiritsa ntchito 18.1 kuyenera kugwiritsidwa ntchito.

Zizindikiro za cholesterol kumlingo wina zimadaliranso jenda: HDL cholesterol mwa akazi ikhoza kukhala yokwera pang'ono.

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

Ngati chikhazikitso cha HDL-C chikuwonjezereka, zoyambitsa ziyenera kufunidwa, choyambirira, mu matenda oyambira. Chifukwa chake anthu odwala matenda ashuga, tsamba lotsika limawonetsa kuwonongeka, mwatsatanetsatane hyperglycemia. Odwala omwe ali ndi ketoacidosis amakhalanso ndi zovuta.

Zizindikiro za lipids zoterezi zimatha kukhala zachilendo kuposa matenda ena:

• Atherosulinosis,
• Zotsatira za mtima,
• Kulephera kwina
• Myxedema
• Biliary cirrhosis
• Hepatitis (mawonekedwe osakhazikika)
• Uchidakwa komanso kuledzera kwina kwakukulu.
• A stroke adadwala miyezi isanu ndi umodzi yapitayo,
• Kuthamanga kwa magazi
• Oncology
• Makamaka.

Ngati zina mwazinthuzi zilipo, kuyezetsa cholesterol kumafunika. Ngati ma NSAID amachepetsedwa, kuwonjezera pa matenda osachiritsika, chomwe chimayambitsa "chakudya" chokhala ndi njala, kupsinjika, kugwira ntchito mopitirira muyeso.

Kusanthula kwa HDL kwatchulidwa:

• Pambuyo zaka 20 - kupewa atherosclerosis,
• Ndi kuchuluka kwathunthu xc,
• Ndi cholowa chamtundu wa mtima
• Ngati kuthamanga kwa magazi kudutsa malire a 140/90 mm RT. st
• Ndi matenda a shuga a mitundu yonse - pachaka,
• Ndi onenepa kwambiri: chiuno chachikazi - masentimita 80 ndi 94 cm - wamwamuna,
• Pankhani ya zovuta zam'madzi a lipid,
• Ndi matenda a mtima, aortic aneurysm, miyezi isanu ndi umodzi pambuyo vuto la mtima kapena stroko,
• Masabata 5 atatha kudya kapena kugwiritsa ntchito mankhwala osokoneza bongo omwe amachepetsa kuchuluka kwa triglycerol - kuwongolera.

Kwa iwo omwe ali pachiwopsezo, mayeso apachaka amafunikira, wina aliyense zaka ziwiri zilizonse. Magazi amatengedwa kuchokera m'mitsempha m'mawa, atatha kudya kwa maola 12. Tsiku lotsatira, muyenera kutsatira zakudya zamafuta ochepa, osamwa mowa, musakhale ndi mantha. Nthawi zina adotolo amakupatsanso kuyesereranso.

Kuthekera kwa ischemic pathology kumawerengedwa pogwiritsa ntchito coherofficents ya atherogenicity malinga ndi kakhazikitsidwe: K = chonse cholesterol - HDL / HDL.

Malangizo pankhaniyi ndi awa:

• Kwa ana akhanda - mpaka 1,
• Kwa amuna azaka 20-30 - mpaka 2,5,
• Kwa akazi - mpaka 2.2,
• Kwa amuna azaka 40-60 - mpaka 3.5.

Odwala ndi angina pectoris, chizindikirochi chimafika ku 4-6.

Zomwe zimapangitsa zomwe zimayesedwa ndi HDL zimapezeka mu pulogalamu ya "Live athanzi!"

Kuwunikira pachiwopsezo

Ngati HDL imathandizira kuyeretsa ziwiya ndikuchotsa zisindikizo, ndiye LDL imakwiyitsa kudziunjikira kwawo. HDL yapamwamba ndi chizindikiro cha thanzi labwino, ndipo ngati HDL ili yotsika, zikutanthauza chiyani? Monga lamulo, chiwopsezo cha kulephera kwa mtima chimawerengedwa ngati peresenti ya milingo yayitali kwambiri ya lipid kuti ikwanitse cholesterol yonse.

Mavuto ambiri a cholesterol yathunthu ndi HDL:

Pali gawo losiyana pakati pa deta ya HDL ndi kuopsa kwa zovuta pamtima. Malinga ndi kafukufuku wa asayansi a Nice, mwayi wokhala ndi sitiroko ukuwonjezeka ndi 25% ndi kuchepa kwa zomwe zili mu HDL pa 5 mg / dl iliyonse.

HDL ndi "mayendedwe okhathamira a cholesterol": amatenga zochuluka kuchokera ku minofu ndi mitsempha yamagazi, amawabwezera ku chiwindi kuti atulutsidwe m'thupi. Perekani HDL ndi mtundu wabwinobwino wa endothelium, siyani kutupa, mupewe oxidation wa minofu ya LDL, ndikonzanso kuchuluka kwa magazi.

Kafukufuku wangozi akuwonetsa:

Momwe mungapewere kusasamala

Kukhala ndi moyo wathanzi kumathandiza kwambiri popewa kuchepa kwa cholesterol yabwino. Kusiya kusuta kokha kumatsimikizira kuchuluka kwa HDL ndi 10%!

Amakweza mulingo wama lipoprotein othandiza pakusambira, yoga, ma dosed ndi masewera olimbitsa thupi nthawi zonse.

Kunenepa kwambiri nthawi zonse kumasonyezera kusowa kwa HDL komanso kuchuluka kwa triglycerol. Pali ubale wosagwirizana pakati pa magawo awa: kutsika kwa kulemera kwa makilogalamu atatu kumawonjezera HDL ndi 1 mg / dl.

Zakudya zamafuta ochepa zokha, poyang'anira kudya pafupipafupi katatu patsiku, zimasunga cholesterol “yabwino” monga momwe zimakhalira. Ngati mulibe mafuta okwanira m'zakudya, HDL ndi LDL zimavutika. Pazomwe zimalimbikitsidwa, mafuta a trans amayenera kukonda mafuta ochokera ku polyunsaturated.

Ndi kulemera kwambiri komanso kusokonezeka kwa metabolic, kukanidwa kwa chakudya champhamvu kumathandizira kuti triglycerides ikhale yachilendo.

Mafuta okwanira mumenyu sayenera kupitirira 30% yama calories onse. Mwa awa, 7% ayenera kukhala odzaza mafuta. Mafuta a Trans mafuta osaposa 1%.

Zotsatira zotsatirazi zikuthandizira kukonza kusowa kwa HDL:

• Maolivi ndi mafuta ena amasamba.
• Mitundu yonse ya mtedza.
• Zakudya zam'nyanja - gwero lamafuta acids Щ-3.
• Zakudya zomanga thupi zosavuta (pang'onopang'ono).

Momwe mungachiritsire / kusintha matenda a lipoprotein pogwiritsa ntchito njira zachikhalidwe? Mitundu ya HDL ndi ma statins zimawonjezeka:

• Niacin - nikotini acid alibe zotsutsana. Koma odzipatsa nokha mankhwala othandizira pakudya ndi Niaspan, omwe angagulidwe popanda mankhwala, sangathe kusintha mwachangu kuchuluka kwa triglycerol. Popanda upangiri wa zamankhwala, zowonjezera zakudya zitha kuwononga chiwindi.
• Besalip, grofibrate, fenofibrate, tricor, lipantil, trilipix ndi ma fiber ena amalimbikitsa cholesterol ya HDL m'magazi.
• Kuphatikiza pa rosuvastatin, lovastatin, atorvastatin, simvastatin, mbadwo watsopano wama statins umagwiritsidwa ntchito. Roxera, mtanda, rosucard amatseka kaphatikizidwe kazinthu zomwe chiwindi chimapanga kuti apange cholesterol. Izi zimachepetsa chidwi chake ndikufulumizitsa kuchoka kwa thupi. Mankhwala omwe ali mgululi amatha kuthetsa cholesterol m'mitsempha yamagazi. Makapisozi amathandizira odwala oopsa komanso odwala matenda ashuga. Kusankhidwa kwa mankhwala kuyenera kuperekedwa kwa dokotala, chifukwa ma statins ali ndi contraindication.

Mlingo wapamwamba wa lipoproteins ndi tinthu tambiri ta mafuta ndi mapuloteni omwe amapangidwa ndi chiwindi ndi matumbo. Mafuta a cholesterol aulere amitsempha yamagazi, amawabwezera ku chiwindi kuti akonze. Izi ndi tinthu tating'onoting'ono kwambiri tokhala ndi mawonekedwe ochulukirapo kwambiri a isoelectric.

Maselo amatha kungopereka cholesterol pogwiritsa ntchito HDL. Mwanjira imeneyi, amateteza mitsempha yamagazi, mtima, ubongo kuchokera ku atherosulinosis ndi zotsatira zake. Kuwunikira pafupipafupi kwa zizindikiro za HDL kumachepetsa chiopsezo cha matenda a mtima, sitiroko, ndi matenda a mtima.

Zakudya za cholesterol - ndingadye chiyani?

Dongosolo labwino la dokotala wanu limaphatikizapo mndandanda wazakudya zovomerezeka. Zakudya zoterezi zomwe zimakhala ndi cholesterol yambiri ndizosavuta.

Zakudya zopatsa mphamvu zimatsimikiziridwa ndi adotolo, kuyang'ana kulemera kwa wodwalayo komanso kuchuluka kwa shuga m'magazi. Zinthu zonse zochepetsera cholesterol zimatha kuwiritsa, kuwiritsa kapena kuwotchera.

Masamba ndi zipatso siziyenera kuphikidwa. Malinga ndi zakudya, mutha kudya:

• nsomba zofiira
• mtedza
• masamba ndi zipatso
• chimanga
• nyama yoyera
• zopangidwa mkaka ndi mafuta ofika mpaka 5%,
• buledi kapena mkate
• bowa.

Zakudya kuti muchepetse cholesterol - mndandanda wamlungu

Tiyeni tiwone chitsanzo cha dongosolo labwino lazakudya la munthu wopanda kulemera kwambiri komanso ndi shuga wabwinobwino wamagazi.

Zakudya zotchulidwa ndi dokotala za cholesterol yokhala ndi mndandanda wokwera masana zimapereka malingaliro osiyanasiyana, kotero zosankha za zakudya zamasiku onse zimatha kusintha.

Kutumikiridwa kumatsimikiziridwa kutengera kulemera kwa munthu ndi zopatsa mphamvu za zakudya za tsiku ndi tsiku, muyenera kuwongolera pakutsimikizira zomwe mumakonda ndi mfundo - 45-50% chakudya, 35-40% mapuloteni, 15-20 - mafuta.

Mafuta a cholesterol, ndi cholesterol iti yomwe imawonedwa kuti ndi yokwera?

Cholesterol imatha kuphatikizidwa ndi zinthu zofunikira zomwe zimagwira gawo la metabolism. Katunduyu amatha kulowa mthupi mwa kutenga zinthu za nyama.

Cholesterol ndiyofunikira m'thupi la munthu, komabe, monga zinthu zina zambiri, zonse ndizabwino pang'ono. Kolesterol okwera kumatha kubweretsa kukula kwa matenda a mtima, makamaka atherosulinosis.

Kudzera m'thupi, cholesterol imayenda ndi magazi. Amanyamulidwa ndi ma lipoteid okhala ndi mawonekedwe okwera komanso otsika.

Ma lipoproteins otsika kwambiri amatchedwa cholesterol "yoyipa", popeza kuwonjezeka kwa kuchuluka kwa zomwe zili m'chigawochi cha magazi kumawonjezera mwayi wokhala ndi matenda amtima.

Chifukwa chake chisonyezo choperekedwa chiyenera kuyang'aniridwa mosamala.

Nthawi yomweyo, mulingo wa ma lipoprotein okwera kwambiri m'magazi uyeneranso kuyang'aniridwa, zomwe zimathandizanso matenda a mtima ndi mtima.

Mchitidwe wambiri wamagazi cholesterol mwa anthu omwe alibe mavuto azaumoyo ndi 5 mol pa lita imodzi ya magazi kapena kuchepera.

Panthawi yovomerezeka, kugwiritsa ntchito cholesterol sikuyenera kupitirira mamiligalamu mazana atatu patsiku, komanso zakudya zowonjezera (hypercholesterolemia), muyenera kudya zakudya zomwe cholesterol yathunthu siyiposa mamiligalamu mazana awiri a chinthu ichi.

ODWANITSITSA AMALANDIRA!

Mfundo Zapamwamba za Zakudya Zokwera

• Cholinga cha zakudya - kuchepetsa magazi mafuta m'thupi. Zotsatira zake, mwayi wopanga matenda amtima wamitsempha, mphamvu ya chiwindi ndi impso imasinthidwa, ndipo njira zama metabolic zimayambitsidwa ndikuyenda bwino kwa magazi. Kuphatikiza apo, njira yogaya chakudya imakhala yofanana.
• Tsiku lililonse munthu amene akufuna kusintha magazi m'thupi ayenera kudya magalamu makumi asanu ndi anayi a protein, 55-60% omwe akhale gawo la zopangidwa ndi nyama. Makumi makumi asanu ndi awiri mphambu makumi asanu ndi atatu, omwe magalamu makumi atatu akhale ndiwo zamasamba.
• Mphamvu yonse Zakudya zomwe zimadyedwa patsiku ziyenera kukhala 2190 mpaka 2570 kilocalories. Kuwona kolondola kumadalira kukula ndi thupi la munthu, momwe amakhalira ndi momwe thupi limagwirira ntchito.
• Ngati timalankhula za chakudya, ndiye kuti anthu onenepa kwambiri sayenera kudya zosaposa magalamu mazana atatu, koma anthu omwe ali ndi thupi loyenera ayenera kudya pafupifupi magalamu mazana atatu ndi makumi asanu.

Mfundo zoyambirira za zakudya zomwe zimayenera kutsatidwa ndi cholesterol yayikulu ndi izi:

1. Mphamvu yamphamvu, zomwe zimaphatikizapo kugawanitsa kuchuluka kwathunthu kwa zakudya zomwe zimadyedwa mu zakudya zisanu. Njira iyi imakuthandizani kuti muchepetse kukula kwake komanso osakhala ndi njala pakati pa chakudya.
2. Kutentha Zakudya zopsereza zilibe kanthu, mutha kudya zonse ozizira komanso zotentha.
3. Zakudya zamchere. Zakudya zamchere m'thupi ziyenera kuyang'aniridwa mosamala. Anthu omwe ali ndi vuto la cholesterol yayikulu ayenera kudya magalamu atatu kapena asanu amchere. Chowonadi ndi chakuti pawiri iyi imasungiramo madzi mthupi, chifukwa chomwe edema imatha kupanga ndikuwonjezera katundu pamtima wamtima.
4. Zakudya zamafuta, yomwe ikuyenera kukhala lita ndi theka.Ngati ndizochepera, ndiye kuti kusokonezeka kwa metabolic komanso ngakhale kuchuluka kwa madzi kumatha kuchitika (popeza mu vuto la kusowa chinyezi thupi limasunga), lomwe limakhudza katundu pazombo.
   Ngati madzi akumwa apitilira masiku onse, ndiye amapanga katundu pazinthu zowoneka bwino ndi Mitsempha yamagazi.

Ndikofunika kudziwa kuti ngati munthu akutuluka thukuta mwachangu pazifukwa zingapo, ndiye kuti kuchuluka kwake kwa mowa kumakhala kokwezeka.

Zomwe sizingadye ndi cholesterol yayikulu?

• Choyamba, ndi nyama yamafuta.. Izi ndi chinthu chopangidwa mwanjira yapadera, mwachitsanzo, yokazinga m'mafuta ambiri. Ndipo malonda monga mafuta (monga nyama yokhala ndi mafuta ambiri) ayenera kuchotsedwa muzakudya.
• Zinthu monga soseji, soseji, nyama zotsekemera ndi nyama yophikidwa siyenera kuyikidwa kunja, kapena kudya pang'ono kwambiri. Chowonadi ndi chakuti zinthu ngati izi zimakhala ndi mchere wambiri, womwe umasunga madzi m'thupi, komanso wowonjezera zachilengedwe (amakupangitsani kuti muzidya kwambiri). Ma sausage amakhalanso ndi mafuta ambiri, omwe ndi oyipa kwambiri kwa cholesterol yayikulu. Pa chifukwa chomwechi, ndikofunikira kupatula nyama yamzitini kuti isamamwe.

Apa mupeza mapiritsi abwino kwambiri a cholesterol.

Zakudya zomwe muyenera kuchepetsa

Kuwonjezereka kwa kuchuluka kwa ndende ya lipid m'magazi kumalimbikitsidwa mothandizidwa ndi mafuta a nyama.

Ndi cholesterol yayikulu komanso mavuto omwe amaphatikizidwa ndi izi, ndikofunikira kuchepetsa izi:

• batala, komanso margarine,
• msuzi wamafuta, makamaka mayonesi
• mazira a nkhuku (mapuloteni sadzivulaza, koma ma yolks amatha kukulitsa vutolo),
• nyama yamafuta
• zinthu zamkaka zomwe zimakhala ndi mafuta ambiri (monga kirimu wowawasa ndi tchizi zofewa, mwachitsanzo).

Kubwereza KWA OWERENGA Athu!

Posachedwa, ndidawerenga nkhani yomwe imakamba za tiyi wa Monastic pochiza matenda a mtima. Kugwiritsa ntchito tiyi, MUTHA KUTI muchiritse matenda a arrhythmia, kulephera kwa mtima, matenda a mtima, matenda amtima, matenda amitsempha yam'mimba komanso matenda ena ambiri a mtima ndi mitsempha yamagazi kunyumba.

Sindinazolowere kudalira zidziwitso zilizonse, koma ndidaganiza zowunika ndikulamula chikwama.
Ndinaona kusintha mkati mwa sabata: zowawa zomwe zimandizunza m'mtima mwanga zomwe zimandivutitsa izi zisanachitike - zinatha, ndipo patatha milungu iwiri zidasowa kwathunthu. Yeserani ndi inu, ndipo ngati wina akufuna, ndiye ulalo wa nkhani ili pansipa.

Malonda Ovomerezeka

• Akatswiri amalola anthuomwe ali ndi cholesterol yambiri m'magazi, idyani nyama, koma muyenera kutenga mitundu yopanda mafuta kapena magawo a mtembo.Zidutswa za nyama musanaphike ziyenera kutsukidwa ndi zigawo zamafuta.
• Monga njira yophikira Zakudya zotentha ndi zophika ziyenera kukondedwa. Chifukwa chake, mutha kupulumutsa pazinthu zonse zofunikira zomwe zimapezeka m'zinthu izi, ndikuchotsanso mafuta owonjezera m'mbale zawo.
• Ngati timalankhula za kukhumudwitsa, ziyenera kudziwidwa kuti ayenera kuthandizidwa mosamala kwambiri. Mafuta ambiri amapezeka m'chiwindi, muubongo ndi impso. Chifukwa chake kuti mukhale ndi thanzi labwino muyenera kusiya.
• Zakudya zam'nyanja, zomwe zimapangitsanso mapuloteni amanyama ndi mafuta, zimathanso kuwonjezera vutoli ngati zilipo zochuluka kwambiri ndipo ngati pali zakudya zosayenera. Nsomba zofiira, zomwe zimaphatikizapo nsomba, nsomba ndi trout. Zakudya zoterezi zimakhala ndi mafuta ochulukirapo a polyunsaturated acid, omwe amathandizanso thupi komanso zimathandizira kuti cholesterol ikhale yachilendo.Komabe izi sizikugwirizana ndi mitundu ina yam'madzi am'madzi, omwe ndi shrimp ndi shellfish, omwe ali ndi cholesterol yambiri. Zonsezi zitha kunenedwa zokhudza chiwindi cha nsomba ndi mazira ake, omwe, ngakhale ndi othandiza, ndiodetsa pamenepa.
• Monga zanenedwa mobwerezabwerezamasamba ndi mankhwala abwino. Phindu lawo lalikulu limapezeka mu fiber. CHIKWANGWANI ndi CHIKWANGWANI cholimba chomwe sichingagayike mwakudya cham'mimba, ndipo chifukwa chake sichitha kugaya. Komabe, iwo, akamadutsa m'matumbo, amakhala ndi kuyeretsa.Mwanjira imeneyiNthawi zambiri, kumwa zamasamba mu chakudya kumathandizira kuchotsa mafuta ochulukirapo m'thupi, komanso mankhwala oopsa ndi zinthu zowola, chifukwa cha momwe metabolic amathandizira.
• Ngati pali chizolowezi cha atherosulinosis, ndiye kuchuluka kwa zipatso, zipatso ndi ndiwo zamasamba ziyenera kukhalapo m'zakudya. CHIKWANGWANI, chomwe chimapezeka muzakudya zotere, chimachotsa mafuta ochulukirapo m'matumbo ndikuchichotsa mthupi. Kuphatikiza apo, zakudya zopangidwa ndi mbewu zimakhala ndi vitamini C, zomwe zimathandizira kulimbitsa makhoma olimba. Amakhalanso ndi ma antioxidants omwe amaletsa kukhudzana kwa oxidative, komanso mankhwala omwe amawongolera mawonekedwe am magazi (izi ndizofunikira, motero, mwayi wovala magazi udzachepetsedwa).

Zitsanzo za zakudya zatsiku ndi tsiku

Pachakudya chofuna kuchepetsa cholesterol, palibe chomwe chimavuta.

Chitsanzo cha menyu pamenepa ndi ichi:

1. Chakudya cham'mawa, tiyi wamasamba ndi saladi.
   • Pokonza saladi, muyenera kugwiritsa ntchito masamba atsopano.
   • Monga zigawo zomanga thupi za mbale iyi, mutha kugwiritsa ntchito nyama yamafuta ochepa (izi zokha zimangolola chakudya chokhala ndi cholesterol yambiri), nyemba kapena nsomba zam'madzi.
   • Monga kavalidwe, mutha kugwiritsa ntchito mandimu kapena masamba (makamaka azitona). Mayonesi omwe ali ndi cholesterol yambiri ndi oletsedwa.
   • Muthanso kupanga saladi wam'mawa ndikumavala ndi yogurt yamafuta ochepa.
2. Chakudya chamasana, nyama kapena nsomba, kugulira pang'ono kuchokera pa zana zana limodzi kudza zana ndi makumi asanu.
   • Kuti mupeze phindu lalikulu, mankhwalawa amatha kuwotchera, kuwiritsa kapena kuwotchera mu uvuni osagwiritsa ntchito mafuta.
   • Nyama ndi nsomba siziyeneranso kudyedwa ndi misuzi yamafuta.
   • Mpunga wophika, Buckwheat ndi mbewu zina, zomwe zimakhala ndi zovuta zamafuta ambiri ndi michere, zitha kukhala chakudya cham'mbali.
   • Muthanso kudya chakudya chamadzulo ndi mpunga wothira masamba.
3. Chakudya chamadzulo Mutha kudya nyama yokhala ndi masamba kapena nsomba yophika ndi mbale yamasamba.
4. Monga chakudya Mutha kugwiritsa ntchito zakudya monga zipatso, masamba, kapena mtedza pang'ono. Maswiti, makamaka omwe, kuwonjezera pa shuga wambiri, omwe amakhala ndi mafuta ambiri komanso chakudya chofulumira, ayeneranso kuphatikizidwa. Itha kusinthidwa ndi zipatso ndi zipatso, kapena tchizi chamafuta pang'ono, omwe amathanso kukhala ndi zipatso zomwezo.
5. Osayiwalakuti kadyedwe kokhala ndi magazi okwanira ndi cholesterol yayikulu kumalimbikitsa kumwa madzi okwanira. Madzi amafunika kuchotsa zinthu zowola kuchokera mthupi ndikuwonetsetsa kuti kagayidwe kake kamakhala kolimba.

Kudya kwa sabata limodzi ndi cholesterol yambiri kuyenera kuonekeranso chimodzimodzi.

Anthu ambiri amalakwitsa kuganiza kuti kudya zakudya zomwe zili ndi shuga wambiri ndi cholesterol kuti zitheke kutsikira zimatanthauzira kukanidwa kwathunthu kwazinthu zanyama, ndipo nthawi zina, zinthu zonse zoyambira nyama, sizili choncho. Ndi zofunika kudya zakudya zoyenera komanso mosamalitsa kuchuluka kofunikira kuti thupi lizigwira ntchito bwino.

Malangizo onse ochepetsa cholesterol

Momwe mungachepetse cholesterol yam'magazi kunyumba?

Monga mukudziwa, mapangidwe a cholesterol owonjezereka m'magazi amathandizira kupangira nyama ndi mkaka, zomwe zimakhala ndi mafuta ambiri. Mutha kuphatikizanso kuwonjezeka kwa chinthuchi m'magazi ndimamwa kwambiri mazira a mazira, omwe amakhalanso ndi chinthuchi.

Masamba ndi zipatso zatsopano, mosiyana ndi zopangidwa ndi nyama, zimathandizira kukhazikika kwa mafuta m'thupi.

Kusintha kwamtima wawo wamatenda, anthu ayenera kudya zakudya zotsatirazi:

• maapulo
• mapichesi
• ma apricots
• kaloti
• tomato
• currant
• masamba ena ndi zipatso.

Komabe, mndandanda wosiyana uyenera kupatsidwa zinthu zomwe zimatha kuchotsa cholesterol yoyipa.

Zina mwa izo ndi:

Pankhaniyi, mbewu monga chimanga, pomwe tirigu wowerengeka amawonjezeredwa, ndizothandiza kwambiri. Zakudya zotere zimakhutira kwa nthawi yayitali, zimathandiza kukonza chimbudzi. Komabe, simuyenera kugwiritsa ntchito zonsezi, chifukwa zakudya zamafuta ochepa zimasonyezedwa kwa cholesterol yayikulu.

Mutha kumwa zamasamba zatsopano zomwe zimapangidwa ndi zipatso. Ndikofunika kwambiri kumwa timadziti kuchokera ku zipatso ndi masamba. Kugwiritsa ntchito timadziti titha kusintha zipatso ndi masamba.

(Palibe mavoti pano)

Zakudya kuti muchepetse cholesterol - malamulo oyambira ndi menyu

Pazida zamakono zamankhwala, chinthu monga cholesterol chimagawidwa kukhala chowopsa kwa anthu komanso chothandiza. Chofunikira kwambiri pazinthu zoterezi ndikuti sichimasungunuka m'madzi a kutentha wamba, monga mafuta aliwonse osasungunuka m'madzi ozizira.

Mukuyenda mozungulira thupi, cholesterol mwachilengedwe imakonda mapuloteni. Zomerazi zimatha kukhala zokwera komanso kutsika kwambiri. Zotsirizirazi zimayesedwa kuti ndizowopsa ndipo ndizomwe zimapangitsa kuti zinthu zomwe zimatha kupangitsa kuti moyo ukhale wovuta kwambiri.

Izi ndichifukwa choti mawonekedwe amafuta ndi mapuloteni amadziunjikira pamakoma amitsempha yamagazi ndi mitsempha, pang'onopang'ono kutseka mipata yawo. Pamaziko a izi, zakudya zamagulu amunthu zimachepa, ndipo mawonekedwe akovuta kwambiri matenda a wodwala, ngati zakudya sizitsatiridwa kuti muchepetse mafuta m'thupi, zochitika zowopsa monga kugunda kwamtima ndi kugunda zingathe kugonjetsedwa.

Zofunika! Kuti mudziteteze ku zowopsa izi, muyenera kufunsa katswiri pamene zizindikilo zoyambirira zizioneka, limodzi ndi iye, lingaliraninso za moyo wanu komanso thanzi lanu. Ndikofunikira kuti mutsatire zakudya kuti muchepetse cholesterol.

Zakudya zopangidwa bwino ndi zakudya kuti muchepetse cholesterol yamagazi ndizofunikira kwa aliyense, makamaka okalamba, omwe amatengeka kwambiri pamavuto osiyanasiyana malinga ndi cholesterol yamagazi yokwezeka.

Kuti musinthe, kulimbitsa mitsempha yamagazi ndikofunikira kudziwa kuti ndi mankhwala ati omwe amayipa omwe ayenera kuperekedwa komanso omwe angawonjezere zakudya zanu.

Kodi kudya chiyani kuti muchepetse cholesterol?

Kuteteza motsutsana ndi atherosulinosis, ndikofunikira osati kungowonetsetsa kuti chakudya chimagwiritsidwa ntchito kutsitsa cholesterol yamagazi, komanso amafunikanso kukayezetsa kuchipatala, nthawi ndi nthawi kukayezetsa magazi.

Amawongoleredwa ndi dokotala, kwa yemwe wodwalayo amatembenukira pakakhala zizindikiro zoyipa m'thupi. Ichi ndi chiwembu choyenera kuchitira kuti pakhale mavuto osiyanasiyana a mtima komanso mtima.

Kudya wokhala ndi cholesterol yokwera ndikofunikira kwambiri, chifukwa chimodzi mwazifukwa zazikulu zakukhazikitsidwa kwake ndikudya zopanda pake, kudya tsiku lililonse zakudya zopanda thanzi, komanso kuwonjezera zakudya zopatsa thanzi muzakudya kuti muwoneke mawonekedwe a mafuta m'mitsempha ndi mitsempha. Kuphatikiza apo, chakudya chopangidwa bwino chimachotsa mafuta m'thupi komanso owononga anthu ambiri.

Chifukwa chake, ndizinthu ziti zosavuta komanso zabwino zomwe zimayenera kudyedwa kuti muchepetse kuchuluka kwa cholesterol yoyipa kwa anthu.

Apa mutha kuwonetsa zinthu zotsatirazi ndi zotsika mtengo zomwe ziyenera kukhala ndi zakudya kuti muchepetse cholesterol muzosankha sabata limodzi:

1. Nsomba yomwe imakhala munyanja zam'mphepete mwa kumpoto. Itha kukhala nsomba zamtundu uliwonse, nsomba zamtundu winawake, nsomba zamkati. Mankhwalawa ali ndi omega-3, ndiye kuti, asidi amene amachepetsa kuchuluka kwa cholesterol m'magazi pafupifupi 30%.
2. Zinthu zosiyanasiyana za chimanga, komanso nyemba zamitundu yonse. Izi zimakhudza cholesterol molakwika chifukwa cha fiber. Chakudya chofuna kuchepetsa mafuta m'thupi kwambiri ziyenera kukhala ndi kuchuluka kwa zakudya zofunika monga mphodza, nyemba, oashi ndi nandolo. Kugwiritsa ntchito kamodzi mwazinthu izi kudzachepetsa zinthu zowononga ndi 20%.
3. Mitundu yosiyanasiyana yamafuta a masamba. Chogulitsachi chimakhala ndimafuta ambiri osakwaniritsidwa, omwe, mosiyana ndi mafuta a nyama, amathandizira kuchepetsa mafuta m'thupi. Pakati pa mafuta ambiri, othandiza kwambiri ndi flaxseed.
4. Zipatso. Amachepetsa kuchuluka kwa cholesterol ndikuyeretsa mwachangu ziwiya zambiri zamafuta. Zipatso ndi zipatso zimapindulitsa thupi kudzera mu antioxidants omwe amaphatikizidwa mwachindunji pakupanga kwawo. Ngati mumadya zakudya tsiku lililonse, cholesterol imachepera ndi 10% mungu ndi mkate wa njuchi. Zofananira zanjuchi zamakono ziyenera kumwedwa kamodzi m'mawa ndi kungokhala pamimba yopanda kanthu.
5. Mbewu ndi mtedza wosiyanasiyana. Ichi ndi chakudya chapadera, momwe mumakhala mafuta achilengedwe ambiri a monounsaturated omwe amathandizira bwino kuchuluka kwa cholesterol yathanzi ndikuchepetsa kuchuluka kwa zinthu zoopsa. Zothandiza kwambiri ndi dzungu ndi mbewu za fulakesi, ma almond, ma hazelnuts osiyanasiyana. Zogulitsa zotere zimadziwika ndi mafuta ambiri, kotero tsiku lililonse sililimbikitsidwa kuti lidyedwe, bwino kawiri pa sabata.
6. Mitundu yamitundu yamafuta ndi masamba osiyanasiyana. Zakudya zomwe zimayikidwa kuti muchepetse cholesterol yoopsa sizimakhala ndi tanthauzo popanda kugwiritsa ntchito tsiku ndi tsiku mafuta a lishein ndi lutein. Zopangira ndi zinthu zimachepetsa mafuta m'thupi mosavuta, zomwe zimakhudza ntchito yamtima.
7. Tiyi yobiriwira imakhala ndi zotsatira zabwino. Chakumwa chopangidwa moyenera chimakhala ndi ma polyphenols, omwe amathandiza bwino kuchotsa mafutawo a cholesterol m'mitsempha.
8. Bowa. Zakudya zofunikira kuti muchepetse cholesterol ndi shuga wamagazi ziyenera kukhala ndi izi. Mafangayi ambiri amathandizira kuti mitundu yonse ya lipid ipangidwe. Mu bowa, lovastatin ilipo, yomwe imachepetsa kapangidwe ka cholesterol m'magazi, ndiye kuti cholesterol yoopsa imatsika ndikuwonjezereka, ndikupindulitsa kwabwino. Mwa mitundu yambiri ya bowa, bowa wa oyisitara ndi ma champignon otchuka ndi othandiza kwambiri. Kugwiritsa ntchito kwawo tsiku lililonse kumatha kuchepetsa kuchuluka kwa cholesterol mthupi ndi 10%.

Izi zizikhala ndi chakudya chochepetsera cholesterol yamagazi ndi maphikidwe a sabata.Kuledzera kwa zinthu izi kumakuthandizani kuti muchepetse kuchuluka kwa mafuta m'thupi mwathu, kuchepetsa kuchuluka kwa magazi, poteteza mapangidwe magazi.

Timatsata chakudya cha atherosulinosis. Maphikidwe a Menyu Abwino

Thanzi ndi gawo lofunikira kwambiri pa thanzi la chamoyo chilichonse padziko lapansi. Tili othokoza chifukwa cha zinthu zomwe zidaphatikizidwa muzakudya zomwe makolo athu adatipanga momwe tidapangidwira.

Kusintha kwamoyo ndi kadyedwe, thupi lathu limasintha mosiyanasiyana, likugwirizana ndi chilengedwe. Ndipo pazaka zana zapitazi, pakhala zosintha zambiri.

Ichi ndi chiyani

Umu ndi momwe amachotsera mafelemu am'magazi. Pali chotchinga chotengera, kuchepa kwa matulukidwe, mapangidwe a magazi. Pali zifukwa zingapo zochitira izi:

• Kuwonongeka kwa chakudya-lipid kagayidwe.
• Kuchepetsa chidwi cha maselo ku insulin.
• Kukweza shuga kwa magazi.
• Kuwonekera kwa mahomoni a chithokomiro.

Poyamba anthu ankakhulupirira kuti chomwe chimayambitsa matenda a atherosclerosis ndi cholesterol yayikulu komanso kuchuluka pakati pa "cholesterol" chabwino ndi choyipa. Koma lingaliro ili lidasanduka labodza ndipo mayeso oyambawo sanadutsike.

Mutha kutsimikizira izi: lembani mndandanda wazakudya zomwe mumadya masana, kenako kuwerengera BJU malinga ndi matebulo a kalori. Mupeza vuto losadziwika bwino - mulibe mafuta okwanira m'zakudya, ndipo pali mafuta ndi shuga ambiri.

Chifukwa chiyani shuga?

Potsutsana ndi kukana kwa maselo a magazi kupita ku insulin, chakudya chophatikizidwa mu monosaccharides, ma insulin, simalowa m'selo, ikunjikana pamakoma. Masango awa ndi omwe amapanga maziko, omwe amakopa zigawo za lipid komanso mapuloteni. Ndi ma protein omwe amapanga "dothi" la atherosulinosis, osati mafuta.

Kumbukirani nkhaniyi: Makolo athu onse ankakhala ndi njala, chifukwa nthawi zonse chakudya chinali chosowa. Si chinsinsi kwa aliyense kuti adakhala nthawi yayitali kwambiri, ngakhale panali nkhondo komanso kusowa kwa maboma. Njala ndi chikhalidwe chathupi lathupi kuposa kudya kwambiri.

Ndi chitukuko cha ulimi, zinthu zopangidwa ndi ufa ndi chimanga zidapezeka kwambiri, zomwe zidapangitsa kuti pakhale matenda atsopano - atherossteosis. Kodi izi ndizangozi?

MTHANDIZO! Anthu omwe amakhala m'malo ozizira opanda udzu (Greenland, North Pole) sakudziwa bwino matenda monga atherosulinosis ndi shuga mellitus, ngakhale kuti zakudya zawo zonse zimapangidwa ndi mafuta a nyama ndi nsomba.

Ndikofunikira kumvetsetsa izi Zakudya sizichiritsa atherosulinosis, koma zimathandizira kwambiri pamatenda ndi njira yochizira. Ndife zomwe timadya. Mawuwa ali ndi mfundo zomveka. Pazakudya zomwe timadya, thupi limapanga minofu, komanso limapatsa thupi lonse zakudya.

Kodi kudya?

Zinthu zomwe siziyenera kuphatikizidwa:

• Mitengo yamadzimadzi kuchokera ku ufa oyera.Izi zimaphatikizapo ma buns onse, mkate, makeke. Zakudya zopatsa mphamvu mosavuta zimachulukitsa shuga wamagazi, zomwe zimawonjezera hematocrit (kachulukidwe), zikuchulukitsa njira ya matendawa ndikuwonjezera mwayi wa magazi.
• Shuga ndi zinthu zomwe zimakhala nazo.Zipatso zokoma, uchi, timadziti, jams, etc. adzakulitsa shuga m'magazi, pambali pake, adzakantha kapamba.
• Wokoma.Kuphatikiza pa kuphika ndi zinthu zina za mkaka (kuti zisasokonezeke ndi mkaka), zimapezeka mumatumbo, tomato ndi chimanga. Komanso ndi chakudya champhamvu kwambiri.
• Margarine ndi mafuta ena a trans.Mayonesi, msuzi, ayisikilimu, maswiti ndi maswiti. Zinthu zonsezi zimakhala ndi mafuta opangidwa omwe amakhumudwitsa metabolism.
• Soya.Ubwino wazinthu izi ndizokayikitsa ndipo sizotsimikiziridwa ndi luso la ogula ndi kafukufuku wasayansi.

Zotsimikizidwa:

Choyamba, izi mafuta. Mafuta achilengedwe komanso nyama zamasamba amatenga nawo mbali mu metabolism, ndipo amagwiritsidwa ntchito ndi thupi lathu ngati zopangira popanga mahomoni, ma enzymes, ndi mamembala atsopano a cell. Zilibe kukhudzana ndi cholesterol, koma ndi zida zopangira zokha zomwe zimapanga.

Kuphatikizidwa kwamafuta kumabweretsa chisokonezo pakugwira ntchito kwa machitidwe onse a thupi, mavuto okhala ndi chitetezo chokwanira, komanso kuwonongeka kwamaumoyo.

Kusankha bwino kungakhale:

• mafuta a fulakesi kapena mafuta a azitona,
• mpendadzuwa
• mtedza
• poppy
• Coconut

Mwa mafuta a nyama:

• mafuta
• batala lachilengedwe
• zonona.

Chilichonse ndichabwino pamlingo, kuphatikiza kudya mafuta.

Zakudya zomanga thupi. Chilichonse m'thupi lathu chimakhala ndi mapuloteni, maselo amawonongeka tsiku ndi tsiku, kusinthidwa, atsopano amapangidwa. Maselo oteteza chitetezo m'magazi amakhalanso ndi mapuloteni. Ndikusowa kwa michereyi, thupi silikhala ndi mphamvu komanso zida zomenyera nkhondo.

Mapuloteni onse azomera ndi nyama ndi oyenera:

• nyama ya mbalame ndi nyama,
• nsomba
• mkaka ndi zotumphukira (kanyumba tchizi, tchizi, ndi zina),
• mazira
• nyemba
• nandolo
• mphodza.

Malonda Ochepera:

• Mchere ndi zokometsera.
• Zipatso zokoma (currants, raspberries) ndi masamba osakhala obiriwira (biringanya, kaloti).
• Zakudya zowonda pang'ono (chimanga, chimanga, pasitala).

Zakudya zochepetsera cholesterol mu atherosulinosis amatanthauza chakudya choyenera kusintha matenda a chiwindi, impso, m'mimba. Zakudya zomwe zili pansipa sizothandiza kwenikweni, chifukwa sizithandiza kupeputsa moyo wa wodwalayo, koma sizivulaza. Ngati dokotala akukupangirani kena kake pamndandanda, muyenera kuganizira za luso lake.

Menyu yamatenda am'mitsempha ya ubongo, mtima, m'munsi

1. Nthawi zambiri, pamenepa, tikulimbikitsidwa kuphatikiza mafuta onse a nyama ndi masamba (mazira am'madzi, mafuta ndi nyama yokazinga, batala).
2. Wodwalayo amapatsidwa zakudya pomwe gawo la chakudya limakhala 80% yazakudya zonse zopatsa mphamvu tsiku lililonse.

Zakudya zochepa za carb

Chochita pankhaniyi? Kodi pali chakudya chamagulu? Zachidziwikire inde! Chakudya cha ketogenic chinapangidwa ndi asayansi aku Canada kuti athane ndi khunyu, koma wapeza magawo ena. Zimawonetsedwa kwa anthu omwe ali ndi mavuto:

• Mtima wamtima.
• Kulemera kwambiri.
• Kusokonezeka kwa mahormoni.
• Mavuto a chithokomiro kapena kapamba.

Zimatanthawuza kukana kwathunthu kwa chakudya chamthupi ndi kusintha kwa mphamvu zamagetsi.

Izi zimapereka maubwino owoneka:

• Kuchepa kwamafuta amthupi.
• Matenda a metabolism.
• Kusintha kwakukulu mu thupi.
• Anathandizira minofu kusinthika.
• Kupanikizika kwamphamvu.
• Kuchotsa kwa puffuff.

Zakudya zomanga thupi m'thupi zimasunga madzi m'thupi. 1 gramu ya chakudya chamagalamu imakhala ndi magalamu 4 amadzi, omwe amachititsa edema. Kusintha kwa chakudya choterocho, thupi limagwiritsa ntchito mafuta omwe akhazikika pazitseko zamitsempha yamagazi.

Kodi zopweteka zamtunduwu ndizotani?

• Njira yovuta yolowera. Masiku oyamba ochepa amakhala osakhazikika mtima, osasinthika, otopa, kugona. Mukasinthira ku "mafuta" ena, thupi limabwerera mwakale.
• Zocepa zochepa. Pafupifupi zakudya zonse zopangidwa zomwe zitha kugulidwa mumsewu, m'mashopu ndi m'malo odyera ndizoletsedwa.

Zakudya kwa odwala omwe ali ndi matendawa

1. Mutha kuphika makeke osiyanasiyana pokhazikika pa psyllium - ma hus a mbewu zotsekemera, zomwe mulibe gluten. Kufalikira kumayiko ena, osati pakati pa anthu omwe amakakamizidwa kutsatira zakudya, komanso pakati pa anthu athanzi.
2. Komanso, mukuphika, mutha kuwonjezera CHIMODZI cha mbewu za fulakesi, dzungu, tirigu.

Coconut, flaxseed, ufa wa sesame ndi malo abwino kwambiri othira ufa woyipa. M'malo mwa shuga, gwiritsani ntchito zotsekemera ndi zotsekemera.

Shuga wochepa komanso wosasunthika ndiwothandiza kwambiri kuti achire.

Poyankha shuga wochepa, gland imatulutsa timadzi timene timatulutsa timadzi tomwe timapanga.

• Cheesecakes wopanda ufa:
  1. Thirani magalamu 100 a fiber mu mbale yakuya.
  2. Onjezani magalamu 100 a kanyumba tchizi ndi kusakaniza.
  3. Dulani dzira limodzi ndi yolk mu mbale.
  4. Onjezani mchere kapena shuga wogwirizira kuti mulawe.
  5. Mwachangu ngati cheesecakes okhazikika pamtambo wapakatikati.
• Saladi wachi Greek:
  1. 150 gm ya tchizi wosemedwa kudula mu cubes.
  2. Kuwaza 2 tsabola letesi.
  3. Onjezani masamba osankhika.
  4. Thirani paketi (120 gr.) Za ma azitona oterera.
  5. Nyengo ndi mafuta a azitona.
• Vanilla Cupcakes:
  1. Kumenya mazira awiri mumtsuko.
  2. Onjezani magalamu 40 a fiber ndi supuni ya psyllium.
  3. Menyani kachiwiri ndipo mulole unyinjiwo kuti uvute.
  4. Thirani kachikwama kakang'ono ka kununkhira kwa vanila ndi supuni ya supuni yotsekemera m'mbale.
  5. Thirani unyinji wokonzedwa mumatini ophika.
  6. Kuphika mu uvuni, kutentha kwa madigiri a 180, kwa mphindi 20.

Zosintha zamasabata sabata

• Njira A:
  1. 200 magalamu a tchizi tchizi.
  2. 300 magalamu a nkhuku kapena nyama ya nsomba.
  3. Saladi ya amadyera ndi mazira.
  4. CHIKWANGWANI cha syrniki.
• Njira B:
  1. Mafuta ochokera kumazira anayi.
  2. Zakudya za curd (sakanizani tchizi cha kanyumba 100 ndi cranberries kapena raspberries).
  3. Khutu kapena msuzi wokhala ndi nyama.
  4. Mazira ochepa owiritsa ndi kapu ya kefir.
• Njira C:
  1. Mwatsopano coconut pansi ndi kapu ya khofi.
  2. Mmodzi wapakatikati pomelo kapena sweetie.
  3. Saladi kabichi, anyezi, tsabola wobiriwira.
  4. Nyama, yophika kapena yokazinga, ndi tchizi.

Pomaliza

Kugwirizana kwa chidziwitso ndikofunikira kwambiri pakuthandizira matenda. Muyenera kukayikira chilichonse, kukhala ndi chizolowezi choganiza mozama, kuvomereza zolakwa zanu. Makamaka pamene thanzi ndi thanzi zili pachiwopsezo. Yesetsani kupewa ziwonetsero zoyenera ndikukumbukira - asanakhulupirire kuti Dziko lapansi ndi lathyathyathya, ndipo Dzuwa limazungulira mozungulira ilo.

Zakudya kuti muchepetse cholesterol yamagazi: chidziwitso chothandiza

Zakudya zomwe zimatsitsa cholesterol ndizofunikira kwa iwo omwe ali ndi magazi owerengeka omwe amapita kupitilira malire wamba. Kwenikweni, vutoli limayang'anizana ndi anthu amisinkhu yakale (azaka zoposa 40-50). Ndipo ndi omwe ali ndi cholesterol yambiri amatha kukhala owopsa.

Kupatula apo, zolembera za cholesterol pamakoma amitsempha yamagazi (mitsempha) zimatha kubweretsa masoka aubongo ndi mtima - stroko ndi mtima. Nthawi zambiri pamakhala miyendo yam'munsi, yomwe imatha kudulira. Inde, matenda onsewa amadalira zinthu zambiri, kuphatikiza kwawo.

Koma chimodzi mwazofunikira ndizofunikira kwambiri cholesterol.

• Nthawi zambiri, chakudya chotsitsa mafuta m'thupi chimakhala chovomerezeka ndi adokotala. Ndiye kuti, ngati simukudziwa zizindikiro zanu, koma osakhala pachakudya chotere. Kupatula apo, kuchepa kwa cholesterol sikumabweretsa zotsatira zabwino.
• Nthawi zina mumatha kumva mawu oti "zakudya kuti muchepetse cholesterol yoyipa." Funso limabuka nthawi yomweyo: ndi chiyani china "cholesterol" choyipa? Likukhalira kuti ndi awa osiyanasiyana omwe amatsogolera ku atherosulinosis. Mosiyana ndi izi, cholesterol "yabwino" imalepheretsa mapangidwe pazotengera.
• Kumbukirani kuti chakudya chomwe chimachepetsa cholesterol sichimayamba kugwira ntchito nthawi yomweyo, koma pang'onopang'ono. Musayembekezere zotulukapo zachangu. Koma ngakhale zizindikirika zenizeni zikakwaniritsidwa, ndikupusa kubwerera ku chakudya cha "cholesterol".
• Mutha kuwerengenanso nkhani yofotokoza chakudya chochepetsera cholesterol mwa amuna. Ili ndi malingaliro ake okhudza mphamvu ndi phindu lazakudya.
• Kodi chakudya chimagwira ntchito bwanji kuti muchepetse cholesterol? Palibe chinavuta pano. Zikuwonetsa kuchepa kwa zakudya zamafuta a cholesterol m'zakudya.Izi zimaphatikizapo nyama yamafuta ndi nsomba, mazira a mazira, batala, mafuta anyama, nkhumba yamafuta. Ndiye kuti, zinthu zonse zanyama zomwe zimakhala ndi cholesterol zili m'dera loletsa kwambiri.

Zakudya kuti muchepetse cholesterol: zosankha sabata limodzi

Chakudya cham'mawa: phala la mapira ndi mkaka ndi tiyi wobiriwira, oatmeal wokhala ndi mkaka wokhala ndi zipatso zatsopano komanso cocoa, tchizi tchizi tchizi (chophikidwa) ndi mwatsopano wa lalanje, zonunkhira kuchokera kuzizungu za dzira ndi mkaka ndi sangweji kuchokera ku toast ndi kagawo ka tchizi wopanda mafuta, kanyumba tchizi ndi casserole ndi tiyi mandimu, phala la mpunga ndi kagawo ka buledi, timasamba tokhala ndi kanyumba tchizi ndi tiyi.

Monga zakudya (izi zimaphatikizapo tiyi wamasana ndi tiyi) mungadye: zipatso (maapulo, malalanje, mphesa, kiwi, nthochi ndi ena), zipatso (makamaka mwatsopano, oundanitsidwa kwambiri), mtedza (koma osatengeka nawo), zinthu mkaka wopanda mafuta, masikono a mkate, masamba atsopano.

Mikono: supu ya pinki ya salmon ndi mbatata yosenda ndi tchizi chosenda, tirigu wosenda wamphesa ndi msuzi puree, msuzi wa nkhuku ndi nyemba ndi masamba saladi ndi buckwheat, msuzi wa pea ndi masamba ophika, msuzi wa bowa ndi mpunga wowiritsa ndi masamba, msuzi wa nkhuku- Zakudyazi ndi barele wokhala ndi bowa ndi kaloti, kachere ndi vinaigrette wokhala ndi nsomba zamkati zansomba.

Chakudya chamadzulo: chakudya cha masamba, tsabola wokhazikika, masikono a kabichi, casseroles ndi nkhuku ndi ndiwo zamasamba, nsomba zophika ndi masamba, masaladi okhala ndi nyama kapena nsomba, saladi za zipatso.

Zakudya kuti muchepetse cholesterol: zosankha za chakudya

Njira yabwino yothetsera vutoli ndi yanu:

• Ma cookie a nkhuku kapena nsomba, mutha kuwonjezera amadyera, adyo ndi zonunkhira zina. Koma simungathe kuwaza, makamaka pakudya!
• Zakudya zatsopano zamasamba zokhala ndi zidutswa za nyama kapena nsomba zozikika ndi mafuta a masamba, mandimu, msuzi wa soya. Palibe "mayonesi" saladi monga hering'i pansi pa malaya a ubweya kapena "Olivier"!
• Supu yowala pamsuzi wachiwiri: nsomba, nkhuku, ng'ombe, bowa ndi zamasamba.
• Kuphatikiza kulikonse kwa nyama (nsomba) ndi ndiwo zamasamba: casseroles, stews, soseji, kabichi wokhala ndi zambiri kapena tsabola wokutira ndi zina zotero.
• Phala iliyonse yophika pamadzi. Timawonjezera masamba ndi bowa kwa iwo.

Zakudya zochepetsera cholesterol ndi kuchepa thupi

Ngati mukuganiza za izi, ndiye kuti zakudya kuti muchepetse cholesterol nthawi yomweyo ndiye kuti ndi njira yochepetsera thupi, chifukwa menyu amakhala ndi zopatsa mphamvu zochepa.

Ndiye kuti, ngati muli ndi cholesterol yambiri yamagazi ndi kunenepa kwambiri, ndiye kuti kudya zakudya zamafuta ochepa kumakuthandizani kuti muchepetse cholesterol kungakuthandizeni. Chofunikira chake ndikuchepetsa kudya osati mafuta okha, komanso zakudya zotsekemera.

Ndiye kuti, kupatula zipatso zokoma ndi zipatso (mphesa, nthochi), shuga, buledi, mafuta osungirako, zotetezera ku menyu.

Chakudya chodziwika bwino cha ku Mediterranean chotsitsa cholesterol chimatha kuphatikizidwanso ndi zakudya zomwe zimakupatsani mphamvu kuti muchepetse thupi nthawi yomweyo. Mutha kuwerengera za malamulo ake ndi menyu munkhani yogwirizana. Mwambiri, sizipatula zomwezo zomwe zidanenedwa pamwambapa.

• Tsopano mukudziwa kuti pali chakudya chapadera chotsitsa cholesterol yamagazi. Gawani chidziwitso chanu ndi abwenzi komanso abale. Mwina malangizo anu angawathandize kwambiri. Kupatula apo, mankhwala omwe alipo kuti atseke kapangidwe kake ka lipid ayenera kukhala oledzera kwa nthawi yayitali. Koma siotsika mtengo, makamaka ngati mumaganizira zomwe amadya tsiku lililonse.