Gome la cholesterol lomwe lili muzakudya lingakuthandizeni kuteteza ku chakudya choyipa. Kuchuluka kwa zinthu m'thupi kumabweretsa matenda a mtima. Chifukwa chake, aliyense ayenera kudziwa kuti ndi zakudya ziti zomwe zimakhala ndi zochuluka. Kukhala ndi lingaliro la komwe kuli zambiri zake, ndizotheka kuchepetsa kuchuluka kwa thupi popanda kuthandizidwa ndi mankhwala.

Mukudziwa bwanji mulingo wa lipid m'magazi?

Cholesterol ndi mankhwala okhala ndi thupi ndipo amapezeka mu chakudya. Pa avareji, magazi omwe amakhala m'magazi amachokera ku 3.6 mpaka 5.2 mmol / l, pomwe LDL "yovulaza" mwa amuna ndi 2.25-4.82, mwa amayi imakhala mpaka 3.5. "Zabwino" HDL - pogonana mwamphamvu 0.7-1.7, ofooka - 0.9-1.9. Ikachuluka cholesterol yoyipa ikawonedwa, zolembera zimapangika m'matumbo ndipo pang'onopang'ono zimatsegula lumen. Matendawa amatchedwa atherosulinosis, ndipo mapangidwe a cholesterol amatchedwa atherosulinotic plaques. Mitsempha ndi mitsempha zitatsekedwa, magazi amayenda bwino ziwalo ndi minyewa, ndipo ubongo ndi mtima siziperekedwa bwino. Ntchito yamoyo yonse ikasokonekera, hypoxia imalowa.

Kudziwa cholesterol kumathandiza kupewetsa matenda, ndipo ngati ayamba kale, ndiye kuyamba mankhwalawa poyambira, kusintha moyo ndi thanzi. Chifukwa chake mutha kupewa zovuta komanso zovuta, komanso kukhala ndi moyo wautali.

Kuchuluka kwa cholesterol kumakhudzidwa ndi zinthu zovulaza. Mndandanda wazonse:

• Kukonda zizolowezi zoipa.
• Kukhalapo kwa kunenepa kwambiri mwa anthu.
• Kukhala ndi moyo wongokhala.
• Matenda a endocrine dongosolo, mahomoni ozungulira.
• Zakudya zopanda pake.

Kugonjera chakudya

Masamba ndi Cholesterol

Ubwino wazakudya zamasamba ndikuti zimakhala ndi mavitamini, kufufuza zinthu, zopatsa mphamvu, CHIKWANGWANI. Amagwiritsidwa ntchito mitundu yosiyanasiyana - yaiwisi, yophika. Pogwiritsa ntchito nthawi zonse, zimakhala ndi thanzi labwino komanso zimathandiza kuchepetsa mwayi wokhala ndi matenda. Kuchuluka kwa cholesterol m'masamba kulibe. Chifukwa chake, mutha kudya m'magawo akuluakulu. Zothandiza amadyera (katsabola, parsley). Ili ndi mphamvu yakuchiritsa ya soya.

Zingati nyama?

Nkhumba, nyama yoboola, ng'ombe yamphaka, bakha liyenera kupezeka pafupipafupi mu chakudya. Cholesterol okwera kwambiri mu nyama (40-110 mg / 100 magalamu). Zambiri mwa zonse - mu offal (Turkey chiwindi, m'mimba nkhuku, mitima, impso). Muyenera kudya chiwindi, pali mavitamini ofunika kwambiri ndi ferrum. Zogulitsa mafuta a cholesterol otsika - nyama ya kalulu ndi Turkey. Masoseti ophika komanso osuta amakhala ndi mafuta ambiri. Mimba za nkhuku zimaphatikizapo mavitamini ndi michere, koma vuto lake ndikuti ndizakudya zomwe zimakhala ndi cholesterol. Kuchuluka kwake mu offal kumachokera ku 150 mpaka 2000 mg pa 100 magalamu.

Kuchuluka kwa cholesterol mu nsomba ndi nsomba zam'nyanja

Zakudya izi zimakhala ndi cholesterol yabwino. Tuna, sardine, trout, mackerel amakhala ndi omega wambiri - 3. Ndikofunikira kudya kawiri pa sabata. Cholesterol mu nkhanu, shrimp, nsomba, ndi nsomba zam'madzi zilipo pang'ono. Matanda a Crab ali ndi 20 mg ya cholesterol ndipo amalimbikitsidwa kuti azidya ochepa. Amakhala ndi kachulukidwe kwambiri kolesterol, amachepetsa chiopsezo chokhala ndi atherosulinosis.

Nambala ya mtedza

Kuchuluka kwa cholesterol m'zinthu izi ndi 0 mg. Imakhala yothandiza, yolimbikitsidwa kuti izigwiritsidwa ntchito pafupipafupi, koma ochepa. Izi ndizowona makamaka za walnuts. Ubwino wawo ndi wocheperako kuposa nsomba. Mtedza waku Brazil, ma cashews, ma amondi ndi zakudya zomwe zimakhala ndi cholesterol. Chifukwa chake, musamadye pafupipafupi. Mtedza umadyedwa ndi mbale yodziyimira pawokha ndikuwotcha mbewu monga chimanga, yoghurts, masamba, mkaka wokazinga wowotchera.

Zamakola ndi Cholesterol

Zakudya zopanda chokolesterol zimaphatikizanso kugwiritsa ntchito mitundu yambiri ya chimanga, chimanga. Mndandanda wazakudya zomwe zimakhala ndi fiber yambiri ndikutsatira zimathandiza kuchepetsa cholesterol yoyipa - oatmeal, dzira ndi phala la phala. Ayenera kukhalapo pachakudya tsiku ndi tsiku ndipo ayenera kukhala athunthu. Oatmeal amabwera poyamba. Imachepetsa cholesterol yoyipa, shuga komanso imakhalapo mu zakudya mukamachepetsa thupi, monga zakudya zamafuta kwambiri. Oatmeal ndi wolemera mu zinthu zofunika, amatha kubisa m'mimba, chifukwa chake amagwiritsidwa ntchito mu zakudya matenda am'mimba.

Bowa ndi Zaumoyo

Kugwiritsa ntchito champignons, batala, bowa wa oyisitara:

• Izi ndizopanda mafuta a cholesterol, koma zili ndi mavitamini ndi michere ambiri pazopatsa mphamvu zopatsa mphamvu.
• Kudya, ndizotheka kuchepetsa zigawo za cholesterol ndi 10%.
• Kukhalapo kwa fiber kumapangitsa kuti chimbudzi chikhale chobisika popanda mafuta.

Cholesterol mu zinthu zamkaka

Zakudya zokhala ndi cholesterol yambiri zimaphatikizapo mkaka, kirimu, kefir, mkaka wophika, makamaka mafuta ambiri. Pali tchizi wambiri m'madzimo, chifukwa chake amafunika kugwiritsa ntchito ochepa. Ngati mumamwa kapu ya ryazhenka tsiku lililonse, sizibweretsa vuto. Cholesterol mumkaka (ng'ombe) - 20 mg / 100 magalamu. Skim - 5 mg, mkaka wa soya - 0 mg, ndiye kuti, mulibe konse.

Zakudya zina

Chakudya chogwiritsidwa ntchito mosalekeza:

• Zakudya zomwe zimakhala ndi cholesterol yambiri: mkate, confectionery, mkaka, mafuta a nyama, mazira. Mu mikate, makeke, zinthu zofananira, chinthu choyipacho ndi mafuta a kanjedza, omwe amawonjezerapo.
• Mkaka ndi cholesterol ndizogwirizana.
• Squash caviar ndi mankhwala abwino, bwino matumbo motility ndi kagayidwe. Amawonetsedwa kwa anthu omwe ali ndi cholesterol yambiri.
• Mu nthanga za maungu mumakhala zinthu zambiri zofunikira ndipo amachotsa zochuluka.

Mwatsatanetsatane wazakudya zamavuto ndi kuchuluka kwa lipid m'magazi ofotokozedwa mu ntchito yake m n. sec Laborator of Endocrinology NIIKEL SB RAMS Pikalova N. N. Uchenaya adalongosola kuti cholinga chamadyekedwe a Hyperlipidemia ndikuchepetsa kudya kwa LDL ndi acid yokhala ndi mafuta ambiri ndikuphatikiza mafuta osaphatikizika amafuta, CHIKWANGWANI, komanso mafuta opepuka.

Chakudya chopanda cholesterol kulibe. Zakudyazo zimasankhidwa kuti zisachotse magwero azinthu zazikulu zomwe thupi limafunikira. Mafuta a cholesterol ndi 250 mg patsiku. Chofunikira ndikumachepetsa kugwiritsa ntchito mbale komwe zakudya za cholesterol ndizambiri, ndiko chakudya chomwe nyama idachokera. Ndikofunikanso kuwerengera zopatsa mphamvu. Ili ndiye gawo lalikulu popewa matenda a mtima.

Chakudya cha Cholesterol Chazikulu

Cholesterol ndi chinthu chamafuta chomwe chimakhala mafuta osungunuka. Pafupifupi 80% ya cholesterol imapangidwa m'chiwindi, ena onse amalowa mthupi kuchokera pakudya. Ili ndi mankhwala azinyama. Thupi limagwiritsidwa ntchito ngati chida chomangira makoma amitsempha yamagazi ndi ma membala am'magazi, kuphatikiza apo, limaphatikizidwa ndi kapangidwe ka mavitamini ndi mafuta acids, ma steroid ndi mahomoni ogonana.

Kuvulaza kwa cholesterol yayikulu

Katundu wamkulu yemwe cholesterol imadziwika kwambiri ndi kutengapo gawo pakupanga malo a atherosrance. Madokotala ambiri amakhulupirira kuti ndiye amachititsa kuti anthu masauzande ambiri padziko lapansi aphedwe. Koma kodi zili choncho?

Iwo likukwaniritsidwa kuti magwero a chiyambi cha atherosulinosis samamvetsetsa bwino. Pali mitundu ingapo yodzikundikira zolembera pamatengera, ndipo si onse a iwo omwe ali ndi cholesterol yomwe ili ndi gawo lofunikira. Mwachitsanzo, pali chikhulupiriro chofala chakuti zomwe zimayambitsa matendawa sizowonjezera mafuta a cholesterol, koma kusalingalira bwino mu LDL ndi HDL lipoproteins, kapena lipid metabolism.

Ngakhale izi, kudalira kwa cholesterol yowonjezereka komanso chiopsezo chokhala ndi mtima wa mtima kwatsimikiziridwa. Chifukwa chake, ndikofunikira kuti muwunikire kuchuluka kwa lipids ndikuyesetsa kuti musagwiritse ntchito zinthu zomwe zimapangitsa kuti mafuta a cholesterol akhale. Kuphatikiza pazogulitsa, pali zinthu zina zomwe zimapangitsa kuti ziwonjezeke:

• zolimbitsa thupi
• zizolowezi zoipa, makamaka kusuta,
• kumwa madzi pang'ono,
• onenepa kwambiri
• kukhalapo kwa matenda ena: kuphwanya kapangidwe ka mahomoni a chithokomiro, uchidakwa, shuga ndi zina.

Momwe mungachepetse cholesterol? Malamulo oyambira ndi chakudya chopanda cholesterol, moyo wathanzi, masewera olimbitsa thupi, kuchepa thupi kwambiri, kusiya kusuta. Ndibwino kudziwa zakudya zomwe zimakhala ndi cholesterol yambiri, komanso momwe mulibe.

Wambiri mafuta m'thupi

Kodi ndi zinthu ziti zomwe zimapezeka kwambiri? Mndandanda wa cholesterol mu chakudya:

Cholesterol (mg) pa 100 g ya mankhwala

Chiuno cha nkhumba

Nyama ya ng'ombe (chiwindi, impso, mtima)

Nkhumba zofunikira (chiwindi, impso, mtima)

Zakudya za cholesterol zapamwamba.

Cholesterol (mg) pa 100 g ya mankhwala

Sardines mu mafuta

Nsomba yamafuta apakatikati (mpaka 12% mafuta)

Nsomba yamafuta ochepa (tuna, nsomba, pike, carcian, pike perch, whiting whit, smelt)

Nsomba yamafuta (halibut, carp, capelin, nsomba za pinki, nsomba, mackerel, hering'i, sturgeon, herring, sprat)

Ng'ombe ndi ng'ombe

Cholesterol mu mkaka, mkaka.

Cholesterol (mg) pa 100 g ya mankhwala

Tchizi tchizi (2-18% mafuta)

Mkaka wa mbuzi wopanda mkaka

Wowawasa kirimu 30% mafuta

Wowawasa kirimu 10% mafuta

Mkaka wa Cow 6%

Cholesterol mu tchizi.

Kirimu tchizi ndi mafuta 60%

Tchizi emmental 45%

Kirimu Tchizi 60%

Camembert, Edam, Tilsit 45%

Soseji yosuta, Kostroma

Camembert, Tilsit, Edam 30%

Romadur, Limburg 20%

Nthawi zambiri, kuchuluka kwa cholesterol mu zakudya mwachindunji kumadalira mafuta awo. Komabe, ngakhale ali ndi mafuta azomera, alibe mafuta m'thupi. Mafuta obzala ali ndi analogue ya sitosterol m'malo mwake. Imagwira thupi mosiyana: m'malo momasokoneza metabolidi ya lipid, imasintha.

Zomwe zimapangitsa kuchuluka kwa cholesterol m'thupi sikuti kumangokhala kokha ndi chakudya, poizoni, ma radicals aulere, komanso mafuta a trans amachititsanso izi.

Kuphatikiza apo, pakati pa malonda a nyama, komanso pakati pa zinthu zamasamba, pali zina zomwe zimachepetsa mafuta m'thupi.

Pansi mafuta m'thupi

Vutoli ndi cholesterol yayikulu imatha kuthetsedwa m'njira ziwiri: kutsitsa cholesterol yonse kapena kuonjezera kuchuluka kwa lipoproteins (HDL) yayitali. Kuphatikiza apo, yoyamba iyenera kuchitika chifukwa cha kutsika kwambiri kwa lipoproteins (LDL).

Zakudya zomwe zimatha kuwonjezera cholesterol yabwino kapena kuchepetsa cholesterol yoyipa:

• Zomera zazomera, mwachitsanzo, kaloti. Kudya mizu iwiri patsiku kumachepetsa LDL ndi 15% m'miyezi iwiri.
• Tomato Tomato amakhudza cholesterol yathunthu.
• Adyo. Monga njira yolimbana ndi cholesterol, adyo akhala akudziwika kale. Kudya tsiku lililonse kumathandizira kuchotsa ziwiya za cholesterol zomwe zilipo. Komabe, pali chikhalidwe chimodzi: ndikofunikira kugwiritsa ntchito kokha mwa mawonekedwe ake osaphika. Adyo wophika amataya zonse zopindulitsa. Itha kuwonjezeredwa kumapeto kwa kuphika.
• Mbewu ndi mtedza. Kafukufuku awonetsa kuti mwa 5% kuchuluka kwa cholesterol yonse kumatha kuchepetsa kugwiritsa ntchito mtedza wa 60 g tsiku lililonse. Nthawi yomweyo, HDL imachulukirachulukira, ndipo LDL imagwa.

• Nandolo. Ndi 20%, kuchuluka kwa LDL kumachepetsedwa ndi ma servings awiri patsiku pamwezi.
• Zipatso zouma, masamba, zipatso, zipatso. Zogulitsa zoterezi zimakhala ndi pectin, CHIKWANGWANI chamafuta, chimamanga cholesterol m'mimba ndipo chimachotsa m'thupi.
• Mafuta ophikira ndi nsomba zamafuta. Zakudya izi zimakhala ndi mafuta osakwaniritsidwa omwe amathandiza kuchepetsa mafuta m'thupi.
• Mbewu zonse za tirigu. Wolemera mu fiber.

Posachedwa, madokotala ndi asayansi akukhulupirira kuti cholesterol, yomwe imalowa m'thupi kuchokera pachakudya, siyowopsa kwenikweni kuposa momwe thupi limadzipangira lokha. Popeza ntchito yayikulu ya cholesterol ndikupanga mavitamini komanso kuteteza maselo ndi mitsempha yamagazi, kupanga kwake kumachitika poyankha kugwiritsa ntchito zakudya zopanda thanzi, masewera olimbitsa thupi, komanso matenda. Ndiye chifukwa chake kudya kokha kumakhala kovuta kuthetsa vutoli. Njira yake iyenera kukhala yokwanira.

Komwe kuli cholesterol

Kuchepetsa cholesterol, ngati ichulukitsa masiku onse, pamakhala chakudya chapadera. Izi zimakuthandizani kuti mupirire matenda omwe angakhalepo popanda mapiritsi. Amakhala ndi zinthu zomwe zimatsitsa pansi. Zinthu zofunikira kwambiri zalembedwa mu:

Ndikofunikira kuti musamangopatula zakudya zomwe zimapangitsa kuti mafuta a cholesterol, komanso, aganizire njira yakukonzera zotsalazo. Simuyenera kuwaza nyama, koma kuwiritsa kapena kuwira, m'malo mafuta a nyama ndi mafuta azomera. Chithandizo choterechi ndi chothandiza kwambiri kutsitsa cholesterol yochepera pang'ono pazomwe zimachitika. Kupanda kutero, ziyenera kuphatikizidwa ndi mankhwala.

Gome la Zinthu za Cholesterol

Malonda osiyanasiyana okhala ndi cholesterol ali ndi chisonyezo chawo cha kuchuluka kwa chinthuchi m'zipangidwe zokhudzana ndi misa. Zimatengera kuchuluka kwa zomwe muyenera kuchepetsa pakudya zina za zakudya kapena kukana chakudya. Kuchuluka kwa zinthu kumasonyezedwa mg mg pa 100 g ya mankhwala. Tiyenera kumvetsetsa kuti zakudya zophika zamafuta ndizovulaza kwambiri, ndipo mapuloteni ndi zakudya sizikhala m'gulu lopatsa cholesterol.

Zakudya kuti muchepetse cholesterol

Mukamapanga zakudya zotsitsa mafuta m'thupi, muyenera kuwongolera mndandanda kuchokera pagome la cholesterol muzakudya. Chinsinsi cha zakudya zotere ndizofunikira kubwezeretsa mafuta osakwaniritsidwa ndi osaphatikizidwa. Kuphika zakudya zilizonse - malinga ndi malamulo oyambira: mchere osachepera, shuga, kupatula zokometsera, musati mwachangu. Pokonzekera chakudya, tsatirani malangizo otsatirawa azakudya zabwino:

1. Onjezani kudya kwanu mtedza. Amakhala ndi zopatsa mphamvu zambiri, ndipo ngati 20% yazakudya zonse zopatsa mphamvu zopezeka mwa njira imeneyi, ndiye kuti cholesterol chotsika chimatsika ndi 10% pamwezi.
2. Avocados ndi nsomba zimathandizira kuchepetsa cholesterol plaques ndi 3-8%.
3. Pewani kudya mafuta onse amkaka.
4. Yesetsani kuthetseratu batala.
5. Mutha kudya mazira ngati muchotsa yolk.
6. Sinthani zakudya zamafuta ndi chakudya chamafuta ambiri. Pali ambiri a iwo ophika buledi, pasitala, nandolo ndi nyemba.
7. Onetsetsani kuti mwaphatikizanso masamba ndi zipatso zatsopano muzakudya zanu, zomwe sizongolola kuti cholesterol ikwere, komanso mavitamini E, C, B, beta-carotene.
8. Chakudya cham'mawa chabwino kwambiri ndi phala. Buckwheat, tirigu, oat, koma wokonzekera nthawi zonse ndi madzi kapena mkaka wamafuta ochepa.
9. Osagwiritsa ntchito njira za mafuta a cholesterol ndi zoletsedwa zamafuta. Ngati zimawonedwa, thupi limaleka kulandira zofunikira, kuchuluka kwa zakudya kumadodometsedwa, zomwe zimatha kupangitsa kuti matenda ena ammimba apangidwe.
10. Osapatula mowa uliwonse kupatula vinyo wofiira wouma. Simalola cholesterol "yoyipa" kusintha kukhala lipoproteins yotsika, yomwe imayambitsa blockages ndikuchepetsa mphamvu ya mitsempha yamagazi.

Ambiri ali ndi chidwi ndi kuchuluka kwa zomwe zimafunikira kuti zizitsatira zakudya zotere kuti zitheke zomwe mukufuna. Monga lamulo, zotsatira zake zimachitika mkati mwa masabata a 8-12 kudya. Pambuyo pa miyezi itatu, mutha kuyesanso magazi a cholesterol yachiwiri kuti muone zotsatira zake. Pakadali pano, ziyenera kudziwika kale. Kutengera izi, ziyenera kulingaliridwa kaya kutsatira zakudya ngati izi.

Zakudya za cholesterol zapamwamba

Zakudya zosalamulirika zomwe zimakhala ndi cholesterol yambiri, zinthu zovulaza (ma trans trans, free radicals, poizoni) zimawononga ziwalo za ziwalo, makoma amitsempha yamagazi, zomwe zimalimbikitsa kuchuluka kwa mankhwala opangidwa ndi chiwindi.

Zakudya za nyama zimakhala ndi mchere wambiri, ma enzyme, mavitamini, mafuta odzola, ndi cholesterol. Ndi atherosulinosis, gawo lokwera la LDL, nyama yazakudya imatengedwa kuti ndiyo yotetezeka kwambiri: kalulu, nkhuku, nkhata yopanda khungu. Zakudya zochokera kwa iwo zimalimbikitsidwa kuti zizimwanso kuposa nthawi 3 / sabata.

Zinthu zopangidwa ndi nyama

Zogulitsa nyama zomwe zimakonzedwa m'makampani zimakhala ndi zinthu zambiri zoyipa: ma nitrites, ma polycyclic hydrocarbons, othandizira zonunkhira, mafuta amafuta. Kugwiritsa ntchito kwawo pafupipafupi kumawonjezera cholesterol, kumawononga ntchito ya mtima, kumawonjezera mwayi wokhala ndi matenda oopsa, matenda a m'mimba.

Nsomba, nsomba zam'nyanja

Nsomba zam'nyanja, monga nyama, zimakhala ndi cholesterol, koma ilinso ndi mafuta ochulukirapo a polyunsaturated mafuta ac (omega-3). Sichimayambitsa chiopsezo chotenga matenda a atherosulinosis, koma m'malo mwake amakhala ndi njira yodzitetezera: amawononga, amachotsa lipoprotein zovulaza m'thupi. Chifukwa chake, mbale zam'madzi zimatha kudyedwa pafupifupi tsiku lililonse.

Malangizo pophika nsomba: kuwira, kuwotcha kapena kuphika mu uvuni osapangidwa ndi kutumphuka wagolide.

Mkaka, mkaka

Mitundu yosiyanasiyana yamafuta amkaka mwanjira yawo imakhudza mkhalidwe wamtima, mitsempha yamagazi, kupanga kwa LDL / HDL ndi chiwindi. Mafuta a cholesterol okwera kwambiri amapezeka mkaka wa mbuzi. Koma imagwiritsidwa ntchito mosavuta, ili ndi ma phospholipids ambiri. Zinthu izi zimayimitsa kukoka kwa tinthu tamafuta pakhoma la mitsempha yamagazi, kotero mkaka wa mbuzi umatha kudyedwa ndi hypercholesterolemia, atherosclerosis.

Katundu wa mkaka samadyedwa osapitilira kanayi / sabata. Mafuta amitundu yosiyanasiyana ya tchizi, zonona, mkaka wosakonzedwa uyenera kutayidwa.

Mazira sayenera kuphatikizidwa kwathunthu kuzakudya, chifukwa yolk imakhala ndi cholesterol yambiri (pafupifupi 210 mg).

Zoyera za dzira zitha kudyedwa popanda zoletsa, yolk imaloledwa kuti idyedwe osaposa 1 nthawi / sabata. Ngati mulingo wa LDL ndiwokwera kwambiri, chotsani mu chakudya.

Mafuta, Mafuta

Ndi hypercholesterolemia, batala, mafuta a kanjedza, margarine samachotsedwa kwathunthu pazakudya.

Margarine ndi mafuta a haidrojeni. Ikagawika, mafuta a trans amapangidwa, omwe samapezeka mumasamba kapena batala. Izi ndi zachilendo kwa thupi la munthu. Zimasokoneza machitidwe osinthana pakati pa maselo, kukulitsa kuchuluka kwa lipoproteins yoopsa. Margarine osavomerezeka ngakhale anthu athanzi lathunthu, sayenera kuphatikizidwa kwathunthu ndi zakudya za odwala.

Mafuta a mgwalangwa - amatanthauza mafuta amasamba, alibe cholesterol, koma 50% imakhala ndi mafuta othandiza, amakhala ndi malo osungunuka kwambiri. Ndiye mfundo yomaliza yomwe imatsogolera kuti chipangizochi sichiri chokwanira thupi. Mukangokhala acidic pamimba, mafuta amakhala onenepa. Zina mwa izo zimatengedwa. Chifukwa cha kuthekera kwake kutsatira mokwanira pamtunda uliwonse, tinthu tambiri mafuta timakhazikika pamakoma amitsempha, amadziunjikira pang'onopang'ono, amasintha kukhala mafupa amafuta.

Zinthu Zopanda Cholesterol

Gululi limaphatikizapo chakudya chambiri chopatsa thanzi, chomwe chili ndi mavitamini ambiri omwe amathandizira kukhala ndi LDL yochepa, ndikuchotsa msanga kuchuluka kwa thupi.

Mndandanda wazinthu zothandiza kwambiri:

• Zipatso, masamba, zipatso. Maziko a chakudya choyenera komanso chopatsa thanzi. Zogulitsa zimakhala ndi fiber, pectin. Sinthani kagayidwe, kusintha chimbudzi, ndikuthandizira kuchepa kwapazitali. Ndi bwino kupewa matenda amtima.
• Bowa. Olemera mu mapuloteni, macro ndi kufufuza zinthu. Zopatsa thanzi kwambiri, ndizabwino kwambiri kuposa nyama. Muchepetse kupita patsogolo kwa atherosulinosis, muchepetse kuchuluka kwa lipoproteins otsika.
• Mafuta ophikira. Mulibe mafuta odzaza, cholesterol, omwe ali ndi mavitamini ambiri, michere, amakhala ndi antioxidant, ndipo amachotsa LDL yowonjezera mthupi. Mafuta ofunikira kwambiri oziziritsa: maolivi, mpendadzuwa wosapanda, wopindika.
• Zinthu za Soya. Amachulukitsa mulingo wa HDL, amasintha kagayidwe kachakudya ka thupi. Amakhala ndi phindu pamtundu wamitsempha yamagazi, kupewa kuwonongeka kwa makoma awo, mapangidwe a atherosulinotic malo.
• Mtedza. Ma lipoproteins oyipa mwachilengedwe amachokera. Muli kuchuluka kwa magnesium, folic acid, styrene. Ndikulimbikitsidwa kudya mtedza tsiku lililonse, koma osapitirira 50 g.
• Mbale. Zithandizirani pakukula kwa chimbudzi. Buckwheat, oatmeal, mpunga - zimakhala ndi zinthu zambiri zapadera, glucans, zomwe zimachotsa lipoprotein yotsika pang'ono m'thupi.

Malangizo Othandiza

Ndi kuchuluka kwa cholesterol, momwe zinthu zimapangidwira ndizofunikira, njira yokonzekera:

• Maphunziro oyambira. Msuzi wolemera, onunkhira, msuzi wamafuta amafuta, mapangidwe a masamba - samaphatikizidwa pazosankha. Amakonda masamba, nsomba kapena msuzi wa nkhuku amakonda. Nkhuku yophika popanda khungu, kuchotsa mafuta ochulukirapo. Zakudya zokonzeka sizikulimbikitsidwa kuti zizisintha ndi wowawasa zonona kapena mayonesi.
• Maphunziro achiwiri. Mbatata zokazinga, pilaf, pasitala ya navy, chakudya chofulumira - chilichonse mafuta, okazinga ndizoletsedwa. Njira yabwino ndi mbale zam'mbali, zophika kapena masamba.
• Zakumwa. Ndi osafunika kumwa tiyi, khofi, koko komanso kuwonjezera zonona. Mowa suuphatikizidwa kwathunthu. Ndikofunika kwambiri kumwa tiyi wobiriwira kapena ginger ndi uchi, madzi amchere, timadziti.

Mulingo woyenera kwambiri wa tsiku ndi tsiku wa mafuta a cholesterol pafupifupi 300 mg. Zosankha zomwe zili pansipa zikuthandizani kupanga menyu woyenera.

Cholesterol mu chakudya: tebulo lathunthu

Zinthu zomwe zidakonzedwa ndi olemba polojekitiyi
malingana ndi ndondomeko yakusinthaku.