Kodi cholesterol yochuluka motani mumkaka ndi zonona wowawasa?

Funso loti ngati pali cholesterol mu kirimu wowawasa komanso pazinthu zina ziyenera kufunsidwa kuti mulingo wake wokwera usanapezeke m'magazi. Chowonadi ndi chakuti chinthu ichi, chomwe chimafunikira m'thupi pang'onopang'ono, chikadziunjikira ndikuwonjezera, chimatha kuyipa kwambiri m'magazi, chikuyikidwa m'mitsempha yamagazi m'mafupa ndikutsitsa magazi.

Ndi cholesterol yayikulu, pamakhala chiwopsezo chachikulu cha matenda a mtima, zotupa zam'mimba, chiwindi, matenda a maso, ndi zina zambiri.

Zinthu zamkaka

Amva kuti cholesterol yabwino imakhala mphamvu komanso zinthu zomanga thupi, ambiri amalungamitsa izi podya mafuta a cholesterol ambiri. Pakadali pano, kupitilira theka la zinthu zofunikira zimapangidwa ndi chiwindi, ndipo ndi gawo limodzi lokha lokha 1/3 lomwe limalowa m'thupi ndi chakudya.

Chifukwa chake, zakudya zopatsa thanzi zimaphatikizira choletsa china chilichonse chomwe chimawonjezera mafuta m'thupi - izi ndi zinthu zilizonse zokhala ndi mafuta ambiri (kupatula nsomba zamafuta), kuphatikiza mkaka:

• zonona
• mafuta kanyumba tchizi
• mkaka wonse
• wowawasa kirimu 15% mafuta komanso apamwamba.

Ndipo nthawi zina mumafuna kudzichitira nokha zonona wowawasa! Koma batala, zonona wowawasa ndi kanyumba tchizi mosavulaza, ndikupereka cholesterol yoyipa m'thupi la munthu.

Ndizosatheka kusiya kwathunthu kugwiritsa ntchito zinthu zamkaka. Funso loti mkaka wamalonda womwe ungadyedwe ungayikidwe mosiyanasiyana: mtundu wanji wa chinthu chomwe mungasankhe.

• tchizi chanyumba, koma chopanda mafuta,
• kefir 1%,
• ngati tchizi, ndiye tchizi chowonjezera,
• mkaka (makamaka popanga mbewu monga chimanga) ungathe kusinthidwa mosavuta ndi buttermilk, mukamagula yoghurts, nanunso, musankhe mokomera mapapu, opanda mafuta ochepa.

Kodi wowawasa kirimu kusankha

100 g wowawasa kirimu 30% woposa theka la masiku onse a cholesterol. Chifukwa chake, ngati mukufuna kupeza cholowera pankhani ya "wowawasa kirimu-cholesterol", muyenera kulipira izi "kuzunza" zolimbitsa thupi, zomwe zimathandiza kwambiri pakuwongolera izi m'thupi la munthu.

Ambiri, poyesetsa kuti akhale ndi thanzi komanso thanzi labwino, asankha kusiya mayonesi ndikuisintha ndi kirimu wowawasa (20%, mwachitsanzo). Koma posankha ku zoyipa ziwiri, mutha kudzaza saladi ndi kirimu wowawasa m'malo mwa mayonesi (muyenera kungofunika kusankha mafuta ochepa - osaposa 10%), komabe pali njira zina zambiri zomwe mungavalire.

Pa saladi wa masamba, mafuta a masamba (maolivi kapena opukutidwa bwino) ndi abwino. Ndipo kirimu wowawasa monga kuvala kudzalowa m'malo mwa yogurt yama Greek, yomwe imawonedwa kuti ndi imodzi mwazinthu zabwino kwambiri padziko lapansi. Imakonzanso chimbudzi ndipo imathandizira kuti mayamwidwe a zinthu zopindulitsa olowa m'mimba.

Ngakhale mutayenera kudya ndi omwe amatsutsana kwambiri ndi mfundo za kudya zakudya zabwino, musataye mtima. Zinthu zamkaka zamafuta zimatha kuchepetsedwa kapena kuphatikizidwa ndi zina. Mwachitsanzo, ndibwino kuphika phala ndi mkaka wothira, kugwiritsa ntchito tchizi tchizi ndi msuzi, kuwonjezera mkaka ku tiyi, ndikuphatikiza kefir ndi mkate wazakudya.

Zokhudza mafuta amkaka

Kuyankha funso ngati nkotheka kudya kirimu wowawasa wokhala ndi cholesterol yambiri komanso mkaka, mutha kupereka mayankho ogwira mtima, koma kugwiritsa ntchito zinthu izi kuyenera kukhala kochepa.

Kuphatikizidwa kwa chakudya chamtunduwu kumakhala ndi kuchuluka kwa zinthu zofunika pathupi, koma kuwonjezera pa izi, mafuta amkaka amakhala ndi mafuta ambiri mwanjira ya triglycerides.

Momwe mkaka umapangidwira umasiyana mosiyanasiyana potengera ng ombe, chakudya chake, nyengo yake komanso malo enaake. Zotsatira zake, pafupifupi mafuta omwe ali mkaka akhoza kuperekedwa. Nthawi zambiri amachokera ku 2.4 mpaka 5.5 peresenti.

Mafuta ochulukirapo mukakudya, mkaka umakulitsa LDL.

Kuchuluka kwa cholesterol yoyipa m'thupi kumabweretsa kupendekeka kwake pazitseko zamitsempha yamagazi, zomwe zimapangitsa kuti pakhale cholesterol plaques. Masungidwe amenewa, akuchulukirachulukira, pang'onopang'ono amachepetsa lumeneli chombocho mpaka kuti chitha. Zikakhala zoterezi, munthu amakula m'thupi ndi matenda oopsa otchedwa atherosulinosis. Vuto la pathological limayambitsa kusokonezeka kwa kayendedwe ka magazi ndipo limayambitsa kusokonezeka kwa kaperekedwe ka minofu yokhala ndi mpweya komanso zinthu zopatsa thanzi.

Popita nthawi, atherosclerosis imatha kupweteketsa wodwala ziwalo zosiyanasiyana, makamaka mtima ndi ubongo zimawonongeka.

Zotsatira za kuwonongeka kwa ziwalozi zimayamba:

• kuperewera kwa coronary
• angina pectoris
• kulephera kwamtima
• sitiroko
• vuto la mtima.

Zinthu zamkaka ndi mkaka ndi zina mwazinthu zomwe amakonda kwambiri okhala ku Russia. Chifukwa chake, kusiya kwathunthu chakudya ichi nkovuta kwambiri. Pongoyambira, muyenera kusankha mafuta ochepa. Izi sizingokhala mkaka wokhala ndi mafuta ochepa, komanso tchizi kapena ayisikilimu.

Kapu imodzi yamkaka yonse imakhala ndi mafuta ochulukirapo katatu kuposa mankhwala osafunikira. Akatswiri ambiri amati kusintha mkaka wokhazikika ndi soya kapena chakumwa cha mpunga chopangidwa ndi calcium, vitamini D ndi chitsulo. Kuphatikiza apo, ndibwino kugula margarine, omwe amatsitsa cholesterol, m'malo mwa batala.

Kuyankhula ngati nkotheka kumwa mkaka wokhala ndi cholesterol yayikulu, ziyenera kudziwidwa kuti ngati mumachepetsa kumwa mankhwalawa, ndiye kuti muyenera kuwonjezera kuchuluka kwa calcium kuchokera ku zakudya zina. Zakumwa za calcium zopatsa mphamvu zitha kugwiritsidwa ntchito pazolinga izi. Kuphatikiza apo, ndikulimbikitsidwa kuwonjezera kudya kwamasamba obiriwira, nsomba ndi mtedza. Zakudya izi zimakhala ndi calcium. Musanasinthe zakudya, ndikulimbikitsidwa kuti mukaonane ndi dokotala za nkhaniyi. Dokotala wothandizapo atha kupangira mankhwala opangira zinthu zabwino kwambiri mu mkaka mukakana kuigwiritsa ntchito.

Zakudyazo ziyenera kuphatikizapo zakudya ndi zopatsa thanzi zomwe zimakhala ndi vitamini D.

Kodi cholesterol ndi chiyani?

Cholesterol, kapena cholesterol, ndipamphamvu ngati mafuta a chilengedwe. Ndi gawo lathupi lathupi ndipo limakhudzidwa ndikupanga ma cell membrane, komanso limathandizira minofu ya thupi. Amadziwika kuti cholesterol imapezeka m'mafuta azinyama zokha. Thupi limafunikira, popeza pafupifupi mahomoni onse amapangidwa kuchokera pamenepo, kuphatikizapo testosterone ndi cortisol.

Ma hormone awiri awa amakhudza chitetezo chokwanira chaumunthu. Kupanga vitamini D kulinso kosatheka popanda cholesterol. Imapezeka mkaka wa m'mawere, chifukwa ndikofunikira kuti mwana akule bwino. Dongosolo la lipid lilinso gawo la chiwindi bile. Kafukufuku watsimikizira kuti zoposa 70% ya zinthu zimapangidwa ndi thupi palokha ndipo pafupifupi 30% yokha imachokera ku chakudya.

Komabe, akatswiri amalimbikitsa kuchepetsa kudya zakudya zamafuta ambiri kuti muchepetse matenda wamba monga atherosclerosis. Cholesterol imagawidwa m'mitundu iwiri: kachulukidwe kakang'ono komanso kotsika. Mapangidwe osalimba a lipoprotein amathandizira pakukula kwa matendawa.

Koma chachikulu pakuyambira kwa mapangidwe amitsempha ndi kuwonongeka kwamitsempha, chifukwa ndizosatheka kupanga ndikumangiriza zolembera za atherosselotic khoma lolimba la mtima. Izi zikusonyeza kuti chomwe chimayambitsa cholesterol plaques sikuti ndi cholesterol, komanso m'magazi. Koma cholesterol imangokhala yabwino pang'ono. Kuyenera pakati pa cholesterol chambiri komanso chotsika kofunikira ndikofunikira, kuchuluka kwawo kuyenera kukhala komwe.

Kwa amayi ndi abambo, Zizindikiro zosiyanasiyana za zomwe zili mu magazi zimakhazikitsidwa:

• cholesterol yathunthu: Kwa akazi ndi amuna - 3,6-5.2 mmol / l,
• kachulukidwe kochepa cholesterol (LDL): kwa akazi - osaposa 3.5 mmol / l, kwa amuna - 2.25-4.82 mmol / l,
• highensensity cholesterol (HDL): kwa akazi - 0,9-1.9 mmol / l, kwa amuna - 0.7-1.7 mmol / l.

Kodi mkaka uli ndi cholesterol?

Kuchuluka kwa cholesterol mumkaka wa ng'ombe, yankho la funsoli ndi motere: (kuchuluka kwa chakumwa mu 100 g):

• 3.2 mg mu mkaka wokhala ndi mafuta 1%,
• 9 mg mu chakumwa chomwe chili ndi mafuta 2%
• 15 mg mkaka wokhala ndi mafuta a 3.5,
• 24 mg mu 6% mkaka.

Chifukwa chake, anthu omwe adapezeka kuti ali ndi cholesterol yayikulu ayenera kulabadira mafuta omwe akumwa. Mu kapu imodzi ya zakumwa iyi ndi mafuta omwe ali ndi 6% ali ndi 8% ya mafuta tsiku lililonse a cholesterol. Zomwezo zili ndi 5 g yamafuta osakwaniritsidwa, omwe amasinthidwa kukhala LPPN. Poyerekeza: chikho 1 cha mkaka wokhala ndi mafuta ochepa omwe ali ndi 7% LDLP kapena 20 mg, ndi mafuta osapangika - 3 g, omwe amafanana ndi 15%.

Kuchuluka kwa zinthu zamitundu mitundu

Kuphatikiza apo, mkaka uwu umakhala ndi mafuta ochulukirapo a polyunsaturated acid, monga linolenic ndi linoleic acid. Nawonso, amathandizira kuti mafuta abwinobwino azikhala mwa anthu okhala ndi mafuta ambiri. Kukonda mkaka wa mbuzi kumawonetsa kuchuluka kwa calcium mkati mwake. Katunduyu amalepheretsa kuwonekera kwa LDL, kumathandizira kugwira ntchito kwa minofu ya mtima ndi mtima wonse.

Akatswiri amati mkaka wa mbuzi umamwetsedwa bwino ndipo sizimayambitsa kusokonezeka m'mimba. Amaloledwa kumwa mpaka magalasi atatu patsiku. Chifukwa chake, mkaka wa mbuzi sikuti umangokhala wongolimbana ndi mafuta ambiri, komanso umakhala ndi phindu, makamaka:

• amateteza mafuta kagayidwe ndi mafuta ambiri,
• timalimbitsa kukana kwa thupi kumatenda,
• imalepheretsa kufotokozeredwa kwa zolembedwa za atherosulinotic,
• zopindulitsa pa mtima dongosolo.

Chiwerengero chotsika kwambiri cha cholesterol chili mkaka wa soya - 0%, i.e. iye kulibe. Kuchuluka kwa mafuta okwanira ndi 3% kapena 0,5 g. Mulibe LPPN ndi mkaka wa kokonati, chifukwa ilinso ndi chiyambi chomera. Ngakhale kuchuluka kwazopezeka zamafuta ndizambiri - 27%.

Kugwiritsa ntchito kwake pafupipafupi kumathandizira kuchepetsa mafuta m'thupi. Mkaka waamondi mulibe cholesterol. M'malo mwake, kupindulitsa kwake thupi kumatsimikiziridwa. Mlingo wapamwamba kwambiri wa lipoprotein wotsika kwambiri umapezeka mkaka wamkaka - 88 mg pa 100 g ya chakumwa.

• 100 g ya kirimu wowawasa, mafuta omwe amaposa 20% akuphatikizapo 100 mg,
• 100 g wa kefir - 10 mg,
• 100 g ya kanyumba tchizi 18% mafuta - 57 mg,
• 100 g ya kanyumba tchizi wokhala ndi mafuta 9% - 32 mg,
• 100 g ya tchizi yopanda mafuta kanyumba - 9 mg.

Tisaiwale kuti zomwe zili za otsika osalimba lipoprotein mu mkaka wowawasa-wowerengeka ndizochepa kuposa zonona wowawasa ndi tchizi kapena mkaka wonse.

Momwe mungamwere mkaka wokhala ndi LDL yayikulu

Simuyenera kupatula mkaka muzakudya zanu, komanso ndikosayenera kugwiritsa ntchito mankhwala osokoneza bongo. Ndi kuchuluka kwa LDL, mkaka wonse wamafuta ambiri umapangidwa. Kuti muchepetse zopatsa mphamvu za mkaka wathunthu, komanso kuchepetsa zomwe zili zovulazika, mutha kuzithira ndi madzi. Ngati mutsatira zakudya za anticholesterol, ndiye kuti mkaka womwe umamwetsa mkaka suyenera kupitilira 2%.

Kwa munthu wamkulu yemwe akuchita ntchito inayake yaukadaulo, magalasi atatu am'mafuta ochepa amatha kumwa tsiku lililonse. Kuchulukitsa kuchuluka kumeneku sikungapindule, popeza zochulukazo sizikumbidwa. Kuphatikiza apo, ndi msinkhu, mphamvu ya kupukusa shuga wa mkaka imachepa, kotero zizindikiro monga kutsegula m'mimba, kufalikira ndi kutentha kwamtima nthawi zambiri kumachitika.
Chomwe chimachitika kwa okalamba ndi makapu 1.5 patsiku.

Kuwonjezeka kapena kuchepa kwa mankhwalawa kumatengera mulingo wa LDL m'magazi. Ndikofunika kumwa mkaka pamimba yopanda mphindi 30 asanadye. Mkaka wowonjezeredwa khofi umachepetsa mphamvu yake. Ponena za nthawi yakumwa mkaka, ndibwino kuti muzisiyira nkhomaliro kapena nkhomaliro. Ngati mumamwa kadzutsa wanu woyamba, ndiye kuti mwina sangamwe.

Chifukwa chake, ndikukhala ndi cholesterol yapamwamba kwambiri kapena yapamwamba, palibe chifukwa chofunikira chosiya zamkaka. Izi ndizofunikira kwa iwo omwe amadabwitsidwa ndi funso: kodi timamwa mkaka wa ng'ombe kapena ayi. Koma muyenera kusankha omwe ali ndi mafuta ochepa. Zokonda ziyenera kuperekedwa kwa kefir imodzi peresenti, tchizi 5% kanyumba, kirimu wowonda wopanda mafuta ndi yogurt yachilengedwe. Mkaka wopanda mafuta umakhala ndi zinthu zofananira, koma lipoprotein yotsika pang'ono.

Kuphatikizidwa kwa kirimu wowawasa

Kirimu wowawasa makamaka imakhala ndimadzi, ndipo ilinso ndi mafuta ndi chakudya, mapuloteni ophatikizika ndi phulusa.

Kuphatikizidwa kwa zinthu zonse zamkaka zopaka, kuphatikiza kirimu wowawasa, kumaphatikizapo ma microelements ambiri, mavitamini, macroelements ndi mchere. Ndi cholesterol yokwera kwambiri, kirimu wowawasa uyenera kudyedwa pang'ono.

Vitamini zovuta wowawasa zonona:

• Vitamini PP amalimbana ndi mndandanda wokwanira wa triglyceride, ndikutsitsa magazi awo mokwanira,
• Mavitamini a B amabwezeretsa munthu wodwala, ndikuyambitsa ntchito yama cell aubongo,
• Folic acid (B9) imalumikizidwa ndi kapangidwe ka hemoglobin mu hematopoietic system yama Corpus nyekundu. Kuperewera kwa chinthuchi mthupi kumabweretsa magazi,
• Vitamini E amachepetsa kukalamba pamaselo a ma cell, komanso kumathandizira kuthamanga kwa magazi mthupi, komanso kupewa mapangidwe amitsempha yamagazi m'mitsempha,
• Vitamini D ndiyofunikira kuti thupi lipange zida zamafupa ndi minyewa,
• Vitamini C imalimbana ndi ma virus komanso ma virus, komanso imapangitsa chitetezo cha mthupi,
• Vitamini A imathandizira kugwira ntchito kwa chiwalo chowoneka ndikuwonjezera ntchito za ubongo.

Zopatsa mphamvu za kirimu wowawasa zimatengera kuchuluka kwake kwamafuta:

• Mafuta amchere a kirimu wowawasa si apamwamba kuposa 10,0% 158 zopatsa mphamvu mu 100.0 magalamu a mankhwala
• Mafuta okhala ndi kirimu wowawasa 20,0% 206 zopatsa mphamvu mu 100.0 magalamu a mankhwala.

Mtundu wowawasa zonona mulibe zowonjezera zakudya

Zothandiza pa kolesterol yayikulu

Msuzi wowawasa ndi chinthu chopatsa thanzi, ndipo amalangizidwa kuti azilowetsa mu zakudya za odwala omwe ali ndi vuto la kuchepa magazi.

Ngati mungagwiritse ntchito mkaka wothira wamafuta wokhala ndi mafuta osaposa 10,0% wokhala ndi cholesterol chokwanira, mutha kupeza zotsatiranso zina zabwino za mankhwala m'thupi:

• Imasintha magwiridwe antchito ndikugonetsa mabakiteriya othandizira kugaya chakudya,
• Imathandizira kusinthika kwa minofu pambuyo pakuwotcha pakhungu,
• Zimagwira bwino ulusi wa minofu
• Kubwezeretsanso zakudyazo m'thupi,
• Imayendetsa ntchito ya maselo aubongo,
• Imawongolera ntchito yamanjenje ndikubwezeretsa malingaliro ndi malingaliro,
• Amasuntha maselo a pakhungu, kusintha mtundu wake,
• Imakonzanso maselo amthupi,
• Imalimbitsa enamel ya mano, mbale za msomali ndi mizu ya tsitsi.

Zinthu Zamkaka

Ndi cholesterol yowonjezereka, chakudya chimaperekedwa chidwi chachikulu, komanso nyama zomwe zimaloledwa kuchuluka zamafuta kuti zizigwiritsidwa ntchito muzakudya.

Kuphatikiza kugwiritsa ntchito mkaka wamafuta otere mu chakudya sikuletsedwa:

• Mafuta wowawasa zonona kapena zonona
• Tchizi tchizi si mafuta,
• Mkaka wam'mudzi wamafuta,
• Kukonzedwa komanso tchizi zolimba.

Koma simuyenera kusiyiratu kugwiritsa ntchito mankhwala omwe ali ndi cholembera wamafuta ambiri, muyenera kusankha zinthu zabwino zamkaka:

• Tchizi tchizi chizikhala mafuta ochepa,
• Kefir ndi yogati yopanda mafuta kapena yamafuta osaposa 1.0%,
• Kirimu wowonda azikhala ndi mafuta osaposa 10,0%,
• M'malo mwa tchizi chamafuta, sankhani tchizi choposa ndi mafuta ochepa,
• Mkaka umatha kuloledwa ndi buttermilk ndikuphika phala.

Zonona zonona wowawasa

Kuchuluka kwa cholesterol mu kirimu wowawasa

Pali cholesterol mu kirimu wowawasa, ndipo kuchuluka kwake mumkaka wamafuta awa kumadalira kuchuluka kwa mafuta omwe amapezekamo:

• Mu malonda omwe ali ndi 10,0% mafuta 30.0 mamilimita a cholesterol
• Mu wowawasa kirimu 15,0% mafuta 64.0 mamililita mafuta
• Pazinthu zamafuta 20,0% 85.0 mamiligalamu a mamolekyulu a cholesterol,
• Mu malonda omwe ali ndi 25.0% mafuta 108.0 ma milligram
• Mu 30.0% kirimu wowawasa 130.0 mamilimita a cholesterol.

Kodi cholesterol index imakwera zochuluka motani?

Kudya kwachilendo kwa cholesterol patsiku kwa munthu wathanzi ndi mamiligalamu 300.0, kwa wodwala yemwe ali ndi matenda amitsempha yamagazi ndi matenda amtima wokhala ndi cholesterol chokwezeka choposa 200 mamiligalamu patsiku.

Kirimu wowawasa amatanthauza zazinthu zapamwamba za lipid. Mutha kugwiritsa ntchito kirimu wowawasa ndi hypercholesterolemia osaposa 25.0 magalamu ndipo kuchokera m'mawa mpaka chakudya chamasana.

Ngati tingayerekeze kirimu wowawasa ndi batala wowotchera ng'ombe, ndiye, poyerekeza batala, kirimu wowawasa kapena zonona, cholesterol index sichikuwonjezeka, ndipo ngati mungagwiritse ntchito chinthu chomwe chili ndi mafuta ochepa, ndiye kuti kuchuluka kwa ma cholesterol m'magazi kumakhala koperewera.

Zakudya zamafuta amkaka otentha zimatha kusakanikirana ndi hypercholesterolemia, kuwaphatikiza ndi zakudya zomwe zimatha kutsitsa cholesterol index:

• Kupanga phala, kuthira mkaka wonse ndi madzi,
• Gwiritsani ntchito tchizi chokoleti chokhala ndi zipatso kapena zipatso zamalanje,
• Mkaka ukhoza kuwonjezeredwa ku tiyi wobiriwira ndikuyika gawo la mandimu mmalo mwake,
• Kefir kapena yogati yogwiritsira ntchito pophatikiza ndi chakudya mkate kapena oatmeal.

Kirimu wowawasa amakhudza bwino thupi la munthu

Kodi mungasankhe kirimu wowawasa?

Kuti musankhe kirimu wowawasa wabwino, muyenera kuphunzira ma CD. Phukusi siliyenera kulembedwa kalikonse koma wowawasa ndi zonona watsopano. Kirimu wowawasa ngati uyu ndi wachilengedwe ndipo amapindulitsa thupi.

Muyeneranso kuganizira:

• Nthawi yosungirako chinthu chapamwamba kwambiri sichikhala sabata limodzi,
• Kusasinthika kwa mkaka wachilengedwe wowoneka mkaka kuyenera kukhala kwakukulirapo,
• Kutentha kosungirako kwachilengedwe sikotsika kuposa madigiri anayi.

The zikuchokera komanso zothandiza katundu wa mankhwala

Kirimu wowawasa amakhudza bwino thupi la munthu

Kuti muyankhe ngati kirimu wowawasa umawonjezera cholesterol yamagazi, mawonekedwe ake ayenera kuphunziridwa. Chotupitsa mkaka chopangidwa chimapangidwa kuchokera ku kirimu, womwe umaphikidwa ndi mabakiteriya apadera. Nthawi zambiri kirimu wowawasa umakhala ndi madzi, ulinso ndi mafuta, chakudya, mapuloteni ndi phulusa.

Musanamvetse ngati pali cholesterol mu mafuta wowawasa zonona, muyenera kudziwa momwe amapangira, zomwe ndizothandiza kwambiri kwa thupi. Chifukwa chake, mumkaka wothira mkaka mumakhala zinthu zambiri zazing'ono ndi zazikulu. Smeena yokhala ndi cholesterol yokwera imatha kudyedwa pang'ono, popeza ali ndi mavitamini ambiri:

Kuchuluka kwa zopatsa mphamvu ndi cholesterol mu kirimu wowawasa kumatsimikiziridwa ndi mafuta ake. Ngati mankhwalawo ali ochepa mafuta, ndiye kuti ma calorie okhutira - 158 kcal pa 100 magalamu. Kirimu wowawasa wokhala ndi mafuta okwanira 20% ali ndi 206 calories.

Mchere wowawasa wopanda mafuta wokhala ndi mafuta ambiri ali ndi zotsatirapo zingapo zabwino:

1. Imadzaza matumbo ndi microflora yopindulitsa yomwe imagwiritsa ntchito bwino mmimba.
2. Chimalimbikitsa kuchira pakhungu litapsa.
3. Zothandiza pa minofu.
4. Imayendetsa ntchito zamaganizidwe.
5. Amasinthasintha kuchuluka kwa mahomoni.
6. Zimawongolera mkhalidwe wamaganizo.
7. Amasinthanso khungu, kusintha khungu.
8. Imalimbitsa misomali, mano, mafupa.

Chenjezo! Msuzi wowawasa ndibwino kudya musanadye. Kugwiritsa ntchito kwake madzulo kumavulaza chiwindi, ndulu ya ndulu. Sipanginso chofunikira kudya mkaka wopaka chifukwa cha matenda am'mimba, kunenepa kwambiri, matenda oopsa, kugwira ntchito kwa mtima ndi mtsempha wamagazi.

Zotsatira za kirimu wowawasa pa cholesterol

Kuti mumvetsetse ngati ndizotheka kudya kirimu wowawasa wokhala ndi cholesterol yayikulu, muyenera kudziwa kaye kuti cholesterol ndi chiyani. Uwu ndi mowa wamafuta, ambiri omwe amapangidwa mthupi. Thupi limakhala ndi zinthu zambiri zothandiza: ndi gawo la zimagwira ma cell, limalimbikitsa kubisalira kwa mahomoni ogonana ndipo mavitamini ena, limasiyanitsa minyewa yamitsempha, limalimbikitsa kutulutsa kwa bile.

Cholesterol imakhala ndi lipoproteins yamitundu ingapo yosiyanasiyana. Malingaliro awo ayenera kukhala ofanana. Ngati ma lipoproteins okwera kwambiri amakhala mthupi, ndiye kuti izi ndizothandiza. Ndipo kuchuluka kwambiri kwa ma lipoprotein otsika kwambiri m'magazi kumabweretsa kuchuluka kwa mafuta m'thupi m'makoma amitsempha yamagazi. Izi zimayambitsa matenda amtima, omwe angayambitse kugunda kwa mtima kapena kugunda kwa mtima.

Zogulitsa mkaka wobiriwira zimakhala ndi cholesterol, popeza zimachokera ku nyama. Koma kodi cholesterol yochuluka bwanji ili mu kirimu wowawasa? Kuchuluka kwake kumatsimikiziridwa ndi mafuta azinthu zomwe amapanga:

• 10% - 30 mg
• 15% - 64 mg
• 20% - 87 mg
• 25% - 108 mg
• 30% - 130 mg.

Kodi kirimu wowawasa umawonjezera cholesterol yamagazi? Madokotala amalimbikitsa munthu wathanzi patsiku kuti adye 300 mg ya cholesterol, ngati pali mavuto ndi mtima ndi mitsempha yamagazi - mpaka 200 mg. Popeza kuchuluka kwa lipids zamafuta mumafuta a mkaka ochulukitsa kumakhala kokwanira kwambiri, kumatha kudya pang'ono m'mawa.

Ndizofunikira kudziwa kuti poyerekeza ndi batala, kirimu wowawasa umawonjezera cholesterol pang'ono. Kuphatikiza apo, mankhwalawa amalowetsedwa bwino ndi thupi komanso mwachangu. Komabe, ndi hypercholesterolemia patsiku, akatswiri azakudya amalimbikitsa kuti asadye supuni (25 g) wowawasa wowawasa.

Momwe mungasankhire malonda abwino

Mtundu wowawasa zonona mulibe zowonjezera zakudya

Chifukwa chake, kirimu wowawasa ndi cholesterol m'magazi sizogwirizana kwathunthu. Chifukwa chake, mankhwala amkaka amatha kumangodya nthawi ndi nthawi pang'ono. Ndikofunikira kuyang'anira mtundu wa kirimu wowawasa.

Sankhani malonda omwe ma CD ake amangoti ali ndi zoyambitsa ndi zonona zokha. Osatengera kuti kirimu wowawasa uli ndi cholesterol, musamadye ngati muli ndi okhazikika, ma emulsifiers, mafuta amm masamba ndi zina zowonjezera.

Mukamasankha mkaka, malamulo ena ayenera kuganiziridwa:

• Alumali moyo wa chogulitsacho suyenera kupitilira masiku 5-7.
• Chogulacho chikuyenera kukhala chofanana, chosasinthika komanso kununkhira bwino.
• Kutentha kosunga kirimu wowawasa kwambiri sikuyenera kupitirira 4 ± 2 ° C.

Popeza wowawasa kirimu kumawonjezera cholesterol, kumawonjezera chiopsezo cha kupangidwa kwa mtima. Chifukwa chake, amathanso kudyedwa mosapumira m'mawa. Koma mukagwiritsa ntchito moyenera, kirimu yophika imakhala chokoma komanso chopatsa thanzi kwa zokhwasula, maphunziro akulu komanso mchere.

Mtengo wazakudya

Kirimu wowawasa, monga zinthu zonse za mkaka, ndi zochokera ku nyama, chifukwa chake, ilidi ndi tizigawo ta cholesterol. Koma kuphatikiza koyenera, makamaka kuchuluka kwambiri kwa lecithin, omwe amatsutsana ndi cholesterol, amachititsa kuti ikhale gawo lofunikira pakudya kwa anthu omwe akudwala atherosclerosis, matenda oopsa, hypercholesterolemia, kunenepa kwambiri, komanso vuto la metabolid metabolism.

Kirimu wowawasa imakudya mwachangu, kupukusidwa mosavuta, imalimbikitsa chidwi. Mosiyana ndi batala, imakhala ndi mafuta ochepa, motero amatha kugwiritsidwa ntchito ngati chakudya chokwanira pokonza mbale zingapo.

55-80% ya kirimu wowawasa umakhala ndi madzi, pafupifupi 3-4% ya kapangidwe kake ndi mapuloteni, 10-30% ndi mafuta, 7-8% ndi chakudya, 0.5-, 07% ndi phulusa. Mulinso:

• mavitamini A, C, D, E, K, thiamine, riboflavin, niacin, pyridoxine, folic acid, cyanocobalamin, choline,
• calcium, potaziyamu, phosphorous, sodium, magnesium, chitsulo, ayodini, nthaka, mkuwa, selenium, mchere wina,
• mafuta acids, phospholipids, omwe ndi lecithin.

Ndikudya moyenera, kirimu wowawasa umakhudza thupi:

• imagwiranso ntchito yam'mimba, imakongoletsa kugaya,
• amakwaniritsa thupi ndi mavitamini, michere, michere acid,
• imayendetsa ntchito za ubongo,
• zimakhudza mayendedwe amakulu,
• imalimbitsa mafupa, mano, imalimbikitsa kukula kwa misomali,
• amasintha khungu, kutulutsa khungu, kupepuka kumaso (ndi ntchito yakunja),
• Amakhala bwino.

Zogulitsa ndizopatsa thanzi kwambiri, 100 g iliyonse imakhala ndi 120 mpaka 290 kcal, kutengera kuchuluka kwa mafuta.

Kodi cholesterol yochuluka bwanji mumapezeka kirimu wowawasa?

Mafuta a cholesterol amatsimikizika mwachindunji ndi mafuta a mkaka. Zambiri paziyerekezo za zizindikirozi zaperekedwa pansipa:

100 g aliyense wa batala amakhala ndi 240 mg ya cholesterol. Voliyumu imodzimodzi ya zonona wowoneka bwino kwambiri yomwe imakhala ndi 800 mg ya chinthu ichi. Chizindikirocho ndichaching'ono, kupatsidwa kuti nthawi zambiri sichimagwiritsidwa ntchito m'magalasi, koma ma spoons ochepa okha omwe amagwiritsidwa ntchito ngati chovala.

Munthu wathanzi amaloledwa kudya mpaka 300 mg ya cholesterol patsiku. 100 g wowawasa kirimu wamafuta ochepa (supuni 4-5) ali ndi gawo limodzi mwa magawo atatu a chilolezo cha tsiku ndi tsiku.

Zokhudza cholesterol ndende

Kirimu wowawasa imakhala ndi kuchuluka kwa phospholipids kuchokera ku gulu la lecithin. Zinthu zonsezi - cholesterol ndi lecithin - ndi mafuta, koma ndi makina osiyana siyana.

Kugwiritsa ntchito zoyambirira kumayambitsa chitukuko cha atherosulinosis. Lachiwiri lili ndi zotsatirapo zabwino. Lecithin ndi wotsutsana ndi cholesterol. Chifukwa cha zochita za choline ndi phosphorous, zimalepheretsa kufalikira kwa zilembo za atherosselotic pamakoma a mtima, komanso:

• imapangitsa ntchito ya hematopoiesis,
• kukhazikika kwamanjenje,
• kumawonjezera chitetezo chathupi mthupi pakuchita zinthu zapoizoni,
• amalimbikitsa kagayidwe ka lipid,
• amachepetsa chiopsezo cha hypercholesterolemia.

Kukula kwa machitidwe a atherosulinotic zotupa zamagazi kumatengera kwambiri kuchuluka kwa cholesterol yomwe idalandiridwa ndi chakudya, koma kusasinthika kwake - madzi kapena makulidwe. Mafuta a cholesterol sikuti samayikidwa pamakoma amitsempha yamagazi, koma amawachotsa m'thupi mwachilengedwe. Lecithin, yemwe, pakati pazinthu zina, emulsifier yachilengedwe, amathandizanso kusunga zinthuzi mdziko lino. Chifukwa cha phospholipid, kirimu wowawasa amakhala ndi mafuta enieni amadzi.

Njira zosankhira

Kirimu wowawasa wapamwamba kwambiri amapangidwa ndikuphatikiza zonona zachilengedwe ndi mabakiteriya a lactic acid. Masiku ano, mashelufu osungira ali ndi zodzaza zambiri zomwe sizigwirizana ndi zachilengedwe. Nthawi yomweyo, opanga ena sangathe kugwiritsa ntchito mafuta amkaka mu Chinsinsi konse. Mwachilengedwe, maubwino amatsata ufa sayenera kuyembekezeredwa.

Mutha kupeza zinthu zabwino ngati mumvera izi:

1. Kupanga. Kirimu wowawasa imawonedwa ngati yabwino, yovomerezedwa ndi GOST, yokhala ndi zigawo zingapo, kuphatikizapo wowawasa wa chikhalidwe cha lactic acid, kirimu ndi mkaka. Chigawo china chilichonse chimachepetsa katundu wopindulitsa. Chifukwa chake, mankhwala achilengedwe sayenera kukhala ndi okhazikika, mankhwala osungira, makulidwe, utoto, zina zowonjezera.
2. Dzinalo. Maudindo oyambira, mawu otanthauzira ngati "100% zachilengedwe", "Kuchokera ku zonona zatsopano", "Wonenepa - supuniyo wayimilira" - nthawi zambiri imangokhala njira yododomezera kwa wogula. Mwakuchita izi, zinthu zoterezi zimadzakhala zonona wowawasa zomwe sizikugwirizana mwachilengedwe. Mwa njira, wopanga akuyenera kuwonetsa izi phukusi.
3. Kukhalapo, mtundu, kukoma. Kuchulukana sikusonyeza chizindikiro. Makulidwe ofunikira amatha kukwaniritsidwa ndikuwonjezera thickeners (wowuma). Chochita chapamwamba kwambiri chimakhala chosasinthasintha-amadzimadzi, mtundu woyera, mthunzi wowala wa kirimu. Dothi lake limakhala losalala, lopanda mapupa. Imakhala ndi kukoma kwa lactic acid, ndipo ikamwetsa, imakuta lilime, osagonamo.
4. Mafuta okhutira. Makampani amakono amapereka kirimu wowawasa wamagulu osiyanasiyana a mafuta: mafuta otsika - kuchokera 10 mpaka 19%, apamwamba - 20-34%, mafuta - kuchokera 35 mpaka 58%. Odwala omwe ali ndi atherosulinosis, matenda oopsa, komanso anthu onenepa kwambiri komanso mafuta ambiri a cholesterol ayenera kusankha zinthu zopatsa thanzi zosaposa 20%.
5. Moyo wa alumali wa mkaka wothira mkaka suupitilira masiku 10-14. Kutalika kwakutali kukuwonetsa kukhalapo kwa zowonjezera, zomwe mungakulitse moyo wa alumali mpaka mwezi umodzi.

Njira zabwino zoyeserera kwa iwo omwe akufuna kuyesa ndi kuyesa kwa ayodini kuti akhale wachilengedwe. Onjezani madontho ochepa a ayodini ku kirimu wowawasa. Ngati kuyimitsidwa kwamtundu wa buluu kumatanthawuza, zimatanthawuza kuti mtengo woyeserera uli ndi wowuma, ndiye kuti, ndikungotsata kwachilengedwe.

Contraindication

Palibe chifukwa chothetsera kirimu wowawasa pachakudya. Kuchepetsa kwake ntchito ndi kwa anthu omwe amakonda kunenepa kwambiri, odwala matenda ashuga, matenda oopsa, odwala atherosclerosis. Ndi cholesterol yayikulu, chizolowezi cha tsiku ndi tsiku sichaposa 1 supuni. Njira ina yabwino yotsatsira zonona ndi mafuta a masamba, yogati yama Greek.

"Kuzunza" mwadongosolo kirimu wowawasa kumasokoneza kagayidwe kazakudya zam'magazi (thupi), kamene kamatha kusokoneza ntchito ya chiwindi ndi ndulu. Malangizo abwino kwambiri kwa iwo omwe safuna kusiya, koma akufuna kukhalabe wowerengeka - kulipira zolimbitsa thupi ndi zowonjezera zolimbitsa thupi.

Zinthu zomwe zidakonzedwa ndi olemba polojekitiyi
malingana ndi ndondomeko yakusinthaku.