Zakudya za cholesterol yapamwamba mu azimayi azaka 50 zakubadwa

Palibe amene ali otetezeka pakukula kwa cholesterol, koma mwa amayi omwe ali ndi zaka zobereka, kuchuluka kwa cholesterol m'magazi kumayendetsedwa mwapang'onopang'ono ndi mahomoni achigololo achikazi, omwe amapangidwa m'mimba mwake. Pambuyo pa kusamba kwa kusintha kwa msambo, kuchuluka kwa estrogen kumayamba kuchepa, chifukwa chake, mwa akazi azaka 50-60 ndi akulu, kukula kwa cholesterol kumachitika nthawi zambiri.

Zakudya zokhala ndi cholesterol yowonjezereka mwa azimayi atatha zaka 50 zithandiza kuchepetsa kuthamanga, kusunga lipid moyenera komanso kuchepetsa mwayi wokhala ndi matenda amtima. Ngati muli ndi kuchuluka kale kwa cholesterol, ndiye kuti muyenera kutsatira malamulo okhudzana ndi zakudya pansipa.

Zakudya Zoyambira Za Akazi Okalamba okhala ndi Cholesterol Akulu

Lamulo lalikulu la zakudya kwa akazi (ndi abambo) ndikukana mafuta osavuta a nyama ndi mafuta azinyama, omwe amapezeka mumafuta, nyama ndi mkaka. M'malo mwake, mafuta a masamba, CHIKWANGWANI, komanso chakudya chamagulule, chomwe chimapezeka mu zipatso, ndiwo zamasamba, ndi chimanga, chimayenera kukhala patsogolo pazakudya.

Akatswiri amalimbikitsa kudya nthawi zambiri, koma m'magawo ang'onoang'ono.
Simuyenera kupirira chilala, kuti mumasuke, mutha kuluma saladi watsopano, kumwa tiyi wama cookie kapena kudya mtedza wowerengeka.
Mukaphika, yesani kugwiritsa ntchito mchere pang'ono momwe mungathere, chifukwa umakulitsa katundu pamtima. Mwina poyamba chakomacho chidzalawa chatsopano komanso chosasangalatsa, koma mungachizolowere.

Kuchuluka kwa cholesterol yomwe imalowa m'thupi la munthu wathanzi ndi chakudya pafupifupi 300-400 mg. Pankhani ya zovuta zamadzimadzi a lipid, kuchuluka kumeneku kuyenera kuyimitsidwa. Chifukwa chake, posankha zosakaniza zokonza mbale, muyenera kuyang'anira kuchuluka kwa mafuta m'thupi omwe amapezeka. Kwa izi, pali matebulo apadera omwe amathandizira kwambiri kusankha zosakaniza. Poyamba, kufunika kopita pagome nthawi iliyonse sikungakhale kovuta, koma posachedwa muphunzira momwe mungadziwire kuchuluka kwa cholesterol m'maso.

Zololedwa (zogulitsa)

Ndikofunika kukumbukira kuti cholesterol imatha kukhala "yabwino" komanso "yoyipa". Kuchuluka kwa cholesterol wathanzi kumatha kutsekereza magazi ndikuwonjezera mwayi wamtima ndi matenda a mtima. Chifukwa chake, ndikofunikira kuphatikiza pazakudya zanu zomwe zimapangitsa kukula kwa lipoprotein zabwino, popeza zimatsuka magazi ndikuchepetsa kuchuluka kwa lipoproteins yotsika.

Kupanga menyu sabata limodzi mwa amayi atatha zaka 50 ndikofunikira kokha kuchokera ku mbale zomwe zimapindulitsa thupi. Zakudya zotentha zomwe zimakhala ndi mafuta omega-3 polyunsaturated fat acids, komanso ma polyphenols, omwe amachepetsa cholesterol yotsika kwambiri, amalimbitsa chitetezo chokwanira komanso amachepetsa mwayi wokhala ndi zotupa za khansa, amaonedwa kuti ndi njira yabwino kwambiri.

Zoletsedwa (zonjezerani vutoli)

Zakudya zomwe zimakhala ndi cholesterol yayikulu mwa akazi pambuyo pa zaka 50 ziyenera kukhala zochepa-zopatsa mphamvu komanso zoyenera. Pansi pa chiletso pali zosakaniza zonse zomwe zimakhala ndi sisitiri, kapena zolimbikitsa kupanga mafuta m'thupi m'chiwindi.

Mukamaphika, muyenera kusiyira poto, chifukwa yokazinga zakudya, ngakhale mafuta ophikira, ali ndi mafuta amthupi omwe amathandizira kukulitsa kwa atherosulinosis yamitsempha yamagazi. Ndikofunika kudya zakudya zowiritsa, zopaka komanso zophika. Pamndandanda wazinthu zoletsedwa, zotsatirazi zimawoneka ngati zowopsa:

Zakudya zamafuta, mafuta anyama, mafuta anyumba, masoseji, osuta komanso nyama zam'chitini.
Mafuta a nyama, mafuta ophikira, margarine, mayonesi, ndi mbale zomwe zimakhala nazo.
Zinthu zamafuta mkaka.
Nyanja - nsomba, nkhanu, shrimp, komanso nsomba zam'madzi, nsomba zamzitini komanso zosuta.
Zakudya zilizonse zothamanga. Chips, obalaza, owononga, ma fries achi french ndi burger.
Zakudya zokazinga. Mukamayamwa, mafuta ndi ma cholesterol amapangidwa. Komanso sizingatheke mwachangu mu mafuta a masamba.
Zakudya zamafuta ndi shuga wamba, komanso zinthu zilizonse zomwe zimapezeka, monga koloko yokoma, makeke, zakudya ndi zakudya zilizonse.
Mowa, ndudu, khofi, zakumwa zamphamvu. Zonsezi zimawononga thanzi la chiwindi, zomwe, monga mukudziwa, zimapanga kuchuluka kwa cholesterol.

Kutsatira zakudya zomwe simungagwiritse ntchito pazinthu izi kapena kukana kwathunthu, zotsatira zoyambira zochepetsera cholesterol zimawonekera pakatha masabata awiri. Komabe, ndiye kuti sizingatheke kuti mubwererenso momwe mumadyera ndipo zakudya zofunikira ziyenera kuonedwa kwa moyo wonse.

Chepetsani kumwa

Pali zosakaniza zingapo zomwe zimaloledwa kugwiritsidwa ntchito ndi hypercholesterolemia, komabe, kuchuluka kwawo kuyenera kukhala kocheperako komanso kosasankhidwa.

Zochepa ndizololedwa:

mafuta ochepa
kalulu, nkhuku kapena nkhuku,
mazira a nkhuku (osaposa zidutswa zitatu pa sabata), koma zoyera zoyera zimatha kudyeka mpaka kalekale,
batala
komanso mitundu yamafuta ochepa tchizi chofewa,
nsomba zam'nyanja.

Zogulitsa 10 za TOP zotsitsa cholesterol mwa amayi 50

Zachidziwikire, ndizosatheka kuchotsa kwathunthu ma cholesterol ndikuyeretsa ziwiya popanda kuchitapo kanthu. Komabe, kusintha kwa moyo komanso kutsatira mosamalitsa malamulo a kadyedwe kokhala ndi cholesterol yocheperako kungathandize amayi kusintha mkhalidwe wawo ndikuchedwetsa kupitirira kwa atherosclerosis. Zotsatira zabwino, akatswiri amalimbikitsa kuti apange menyu yanu pazotsatira zotsatirazi.

Mafuta osasamba osasankhidwa. Zofunika kwambiri ndizopendekera, soya, chimanga ndi mafuta a azitona, zomwe zimachepetsa kufunikira kwa LDL ndi 18%.
Avocado - pogwiritsa ntchito pafupipafupi, imawonjezera cholesterol "yabwino" ndi 15%, ndipo "yoyipa" imachepetsa ndi 5-7%.
Nsomba zamafuta imalimbitsa makoma amitsempha yamagazi, imalepheretsa kutuluka kwawo, imasintha kutuluka kwa magazi.
Zipatso ndi zipatso, makamaka zipatso za zipatso (pomelo ndi mphesa). Zothandiza kwambiri: ma proimmons, makangaza ndi maapulo.
Chokoleti chakuda Ngakhale kunanenedwa pamwambapa kuti mchere uyenera kutayidwa mu lamuloli, palinso izi. Komabe, izi zimangogwira ku chokoleti chamdima weniweni chomwe chimapangidwa kuchokera ku nyemba za cocoa zapamwamba kwambiri, chifukwa zimakhala ndi ma polyphenols omwe amasintha kagayidwe ka lipid, amachepetsa kuthamanga kwa magazi ndi ndende ya cholesterol.
CHIKWANGWANI. Imapezeka mu masamba ndi zipatso zatsopano. Zambiri zimatha kupezeka mu zoumba zouma zouma ndi ma apricots zouma, mphodza, soya, rasipiberi, nthanga za fulakesi, zochepa m'mapulo, mapeyala, mapichesi, rasipiberi, tsabola wokoma, mbewu za maungu ndi nthanga za mpendadzuwa. Ndipo chojambulira chokhala ndi CHIKWANGWANI pa 100 gm ya mankhwala, inde, ndi tirigu wa tirigu, amatha kuwonjezeredwa ku chakudya mukaphika, kapena akhoza kudyedwa mu mawonekedwe oyera, osambitsidwa ndi madzi ambiri.
Mwa zakumwa, tiyi wobiriwira amalimbikitsidwa.
Mtedza ndi mbewu, monga Brazil ndi walnuts, mbewu za fulakesi, mbewu za mpendadzuwa, yeretsani ziwiya.
Zopangira mkaka wowonda wokhala ndi mafuta ochepa (osapitirira 2.6%), suluguni, tchizi cha Adyghe, kefir, yogati.
Chifukwa cha zomwe phytosterols ndi ma polyphenols, bowa amalepheretsa mayamwidwe kudzera m'matumbo amatumbo ndikuchotsa mafuta m'thupi amene kale.

Lamulo lalikulu la zakudya za cholesterol yayitali mwa amayi pambuyo pa zaka 60 ndi kukana zakudya zamafuta a cholesterol ndi mafuta osavuta.

Katswiri woyenerera wazakudya, akamalemba chakudya chamagulu, amaganizira zaka, moyo, komanso kupezeka kwa ziwengo mwa akazi, popeza zakudya za hypercholesterolemia zimaphatikizapo kugwiritsa ntchito nsomba ndi mtedza, zomwe zingayambitse vuto lalikulu.

Zakudya zamkati mwa sabata kwa azimayi atatha zaka 50-60

Menyu ya cholesterol yapamwamba imapangidwira chakudya 5 m'magawo ang'onoang'ono. Komabe, ngati masana mumamvabe njala, mumaloledwa kudya zipatso, saladi wamasamba opepuka, ochepa mtedza kapena kumwa kapu yamkaka yokhala ndi mafuta ochepa.

Otsatirawa ndi njira yazakudya za sabata.

Chakudya cham'mawa:

Lolemba - dzira loyera, dzira la beetroot ndi tchizi.
Lachiwiri - oatmeal pamadzi, saladi wa Vitamini kuchokera kabichi watsopano, kaloti ndi maapulo, tiyi wa mate.
Lachitatu - barele kapena phala la buckwheat lopanda mafuta, omelet ndi yolk imodzi, kapu ya kefir.
Lachinayi - yogurt yopanda mafuta, granola ndi zipatso zouma, tiyi wobiriwira.
Lachisanu - phala la Herculean, saladi yam'madzi ndi mafuta a avocado, tiyi wa linden.
Loweruka - mpunga mu mkaka wa skim, apulo wophika, zipatso zouma.
Lamlungu - msuzi wa tirigu wa durum, tiyi wobiriwira.

Chakudya chamadzulo:

Lolemba - msuzi wa masamba puree, phala la buckwheat ndi bowa, nsomba ya nsomba, kissel.
Lachiwiri - chakumwa cha borsch, nyama yankhuku, chakumwa cha zipatso.
Lachitatu - msuzi wa bowa, mbatata yosenda ndi patamu yonyowa, compote.
Lachinayi - msuzi wa kabichi osakhazikika, filimu yankhuni, nsomba ya karoti, madzi a mphesa.
Lachisanu - zipatso zoviyika, zukini caviar, kalulu wowetedwa, msuzi wa kiranberi.
Loweruka - beetroot wozizira, masamba owotchera, buledi wa tirigu wonse, madzi a kiranberi.
Lamlungu - okroshka, phala la chimanga ndi nthenga za nkhuku zotentha, mphodza, zakudya.

Chakudya chamadzulo:

Lolemba - masamba othandizira ndi nkhuku yoyonda, nsomba yophika ndi tchizi, kasserole ndi zoumba.
Lachiwiri - konda pilaf yokhala ndi bowa ndi zipatso zouma, masamba atsopano oti musankhe, tiyi linden.
Lachitatu - nyama ya Pollock ndi tchizi, katsitsumzukwa, saladi wachi Greek, tiyi wa chamomile.
Lachinayi - filimu ya asparagus ndi turkey, dzungu ndi kanyumba tchizi casserole.
Lachisanu - saladi ndi tchizi wachakudya, buckwheat ndi bowa, tiyi wa buckthorn tiyi.
Loweruka - nsomba yophika ndi mbale yakumbuyo ya broccoli ndi kolifulawa, apulo wophika.
Lamlungu - phala la chimanga pamadzi, semolina pudding, compote ndi cookies biscuit.

Zakudyazi zimatchulidwanso kuti Mediterranean, chifukwa zimakhala ndi nsomba zam'madzi, zipatso, zipatso ndi ndiwo zamasamba popanda chithandizo cha kutentha ndi tchizi. Chakudya cham'mawa ndichofunikira kwambiri ndipo siziyenera kunyalanyazidwa. Ngakhale kwa odwala omwe ali ndi zaka zopitilira 45 ndi cholesterol yambiri, chakudya cham'mawa chimayenera kukhala chokwanira, popeza timapeza mphamvu tsiku lonse. Mwa chakudya chonse chodyedwa ndi nkhomaliro, theka ndi masamba, magawo awiri mwa magawo atatu ndi zovuta zamthupi ndipo zotsalazo ndi nyama ndi nsomba. Chakudya chamadzulo, mbale yam'mbali nthawi zambiri imasinthidwa ndi masamba atsopano.

Kuyika kwa cholesterol pamakoma amitsempha yamagazi kwakhala kukuchitika kwa zaka zambiri, ndipo kuchuluka kwake kumadzetsa mavuto akulu kwa anthu. Kutsatira zakudya zoyenera kumachedwetsa kuyamba kwa zotsatirazi. Anthu ambiri amaganiza kuti zakudya zamafuta ndizodula komanso zopanda pake. M'malo mwake, izi ndi malingaliro olakwika otchuka, chifukwa kuchokera pazinthu wamba, mumatha kuphika chokoma, komanso chofunikira kwambiri chopatsa thanzi chomwe chimasunga thanzi lanu lonse.

Momwe mungachepetse cholesterol yamagazi?

Ngakhale kuti mpaka zaka 50, estrogens amateteza amayi kuti achulukane ndi cholesterol, zinthu zovuta monga kusachita masewera olimbitsa thupi, kunenepa kwambiri, matenda ashuga, matenda oopsa, zizolowezi zoipa, chilengedwe ndi zoopsa, ndi zina zambiri. zimawononga thupi ndipo zimayamba kusamba.

Ichi ndichifukwa chake, kuti athe kulamula dziko komanso thupi la cholesterol m'magazi, kusintha kwakukulu pamakhalidwe ndi kusintha kwakukuru mu zakudya kumafunikira.

Ndikotheka kuyeretsa kwathunthu ziwiya zama cholesterol pokhapokha pogwiritsa ntchito njira zopangira opaleshoni, komabe, kuti muchepetse kuchuluka kwa cholesterol komanso kupewa mapangidwe amtundu watsopano poletsa kupitilira kwa atherosulinosis, mkazi aliyense angathe kuchita zaka 50 zitatha.

Kuti muchite izi, muyenera kuwonjezera zochita zolimbitsa thupi (mwachitsanzo, kulemera kwamphamvu), mwachitsanzo, kuyenda, kusiya kusuta, kutsatira mfundo za kadyedwe koyenera ndikuchita masewera olimbitsa thupi pafupipafupi.

Ngakhale amakampani omwe amapanga ma cholesterol omwe amapezeka (monga ma statins), zakudya zomwe zimakhala ndi mafuta ambiri m'mwazi ndizofunikira kuchipatala.

Zakudya zoyenera komanso zopangidwa bwino, popanda zomwe zili zosatheka kuti mulamulire kuchuluka kwa LDL, zithandiza kukhalabe ndi mitsempha yamagazi pamlingo woyenera ndikuchepetsa chiopsezo cha zovuta zoopsa komanso kukula msanga kwa atherosulinosis.

Zakudya za cholesterol yapamwamba mwa akazi pambuyo pa 50

Ngati cholesterol imakwezedwa, ndiye kuti kudya pambuyo pa zaka 50 kumalimbitsa ndikuchepetsa panthawi yochepa. Iyenera kusiyidwa osati ku zakudya zamafuta zokha, komanso ku zakudya zamafuta ambiri a sodium chloride (sodium chloride).

Pofuna kuthana ndi cholesterol, chinthu cham'khichini monga poto yokazinga chimayiwalika bwino. Kuchuluka kwambiri kwamafuta owopsa ndi ma carcinojeni omwe timapeza ndi zakudya zokazinga. Mbale zonse zimalimbikitsidwa kuti zizisenda, kuwiritsa, kuwotchera, ndi kuphika.

Chakudya chimayenera kukhala chamagulu a 5-6 amodzi, osakanikirana, pang'ono, magawo onse osaposa 300 gr. Zakudya zonse zopatsa mphamvu za calorie siziyenera kukhala zapamwamba kuposa 1800-2000 kcal. Pamaso pa kunenepa kwambiri, mphamvu zamagetsi tsiku ndi tsiku zimatha kuchepetsedwa kukhala 1200-1500 kcal, koma pokhapokha ngati mothandizidwa ndi adokotala akuwonerani.

Sizovomerezeka kugwiritsa ntchito zakudya zilizonse zamzitini zokhala ndi cholesterol yokwera, kuphatikiza nyama ndi nsomba, zamzonthi, mchere ndi masamba osankhika (kupatula kabichi yoyera) ndi bowa, komanso zinthu zosuta ndi soseji zopangidwa mwaluso kapena kunyumba.

Pochotsa zakudya zopezeka mu LDL pachakudya ndikuzilemeretsa ndi chakudya zomwe zimathandizira kuti muchepetse zamadzimadzi m'thupi, mutha kuwonjezera moyo wautali ndikukhalanso bwino.

Mndandanda wa zinthu zomwe simungathe kudya

Mndandanda wazinthu zovulaza komanso zothandiza zomwe zimakhala ndi cholesterol yayikulu (zomwe zingatheke komanso zomwe sizingachitike)

Zinthu Zapamwamba za Cholesterol	Zakudya zathanzi zomwe zimachepetsa mafuta
Nyama yofiyira (ndimagazi), mitundu yamafuta a nkhumba, mwanawankhosa, ng'ombe, mafuta anyama, mbalame yakudya mafuta (tsekwe, m'mawa), khungu la mbalame, masoseji onse, nyama yamzitini, nyama zosuta	Nsomba, nyanja ndi mtsinje, makamaka olemera mu omega-3 PUFAs: trout, haddock, nsomba, nsomba, nsomba, nsomba, mackerel, hering'i (osaneneka), halibut, nsomba ya pinki, nsomba zofiira ziyenera kuphatikizidwa muzakudya kawiri pa sabata (magawo 150 g iliyonse)
Margarine, zinthu zonse zomwe zimaphatikizidwa, mayonesi, mafuta amafuta, mafuta a nyama, mafuta ophikira, mafuta osungunuka	Mafuta osasankhidwa masamba (oyamba atapanikizidwa), omwe amtengo wapatali ndi: Felize soya mtedza dzungu nthanga mbewu ya mphesa maolivi chimanga
Zinthu zamkaka zokhala ndi ma lipids ambiri: zonona, zonona wowoneka ngati wowaka ndi tchizi tchizi, mkaka wam'mudzi, ghee, batala, ayisikilimu, tchizi chamchere	Omwe mkaka wowawasa wokhala ndi mafuta osapitirira 2,5%, tchizi wopanda mafuta ambiri, tchizi wopanda mafuta, suluguni, feta, mozzarella, yogati yachilengedwe, kefir ndi mkaka wowotchera wokhala ndi mkaka wa tiyi, kounto, mkaka wa acidophilus
Dzira yolk	Tiyi wobiriwira, tiyi wa ku Paraguayan mate, chakumwa cha muzu cha ginger (ufa wowuma kapena mafuta odzola)
Caviar ndi nsomba zam'nyanja: nkhanu, oyster, shrimps ndi zina nsomba zam'madzi, nsomba zonse zamzitini ndi nyama zosuta	Buckwheat, barele ndi oatmeal, chinangwa, mkate wathunthu, CHIKWANGWANI chochokera ku fulakesi, oats, Buckwheat, dzungu ndi mbewu zina zathanzi
Zakudya zonse zothamanga: zakudya zam'France, tchipisi, ma hamburger, agalu otentha, zopaka zokongoletsedwa, ndi zina, chifukwa zimakhala ndimafuta ambiri a trans	Mtedza ndi nthangala (zosaphunzitsidwa), zokhala ndi mafuta ochulukirapo a omega-3 omwe amathandizira kuyeretsa magazi a cholesterol: walnut, Brazil, hazelnuts, ndere, mkungudza, ma almond, mbewu za fulakesi, dzungu, mpendadzuwa, sesame, poppy, sesame
Zinthu zokazinga m'mafuta aliwonse zimakhala ndi mankhwala osokoneza bongo komanso lipoproteins yotsika	Zipatso za citrus, makamaka mphesa ndi pomelo, avocados, zipatso zonse ndi zipatso
Zakudya zopatsa mphamvu mosavuta, shuga woyera woyera, zinthu zonse mwanjira zomwe zimakhalapo (mandimu, zopangidwa ndi confectionery, yoghurts zotsekemera, ma curds okongola, chokoleti, ndi zina zambiri).	Bowa wa oyster, ma champignons, mizere ndi bowa wina wapakhomo
Zakumwa zoledzeretsa, khofi, tiyi wamphamvu, mphamvu	Mitengo yokhala ndi CHIKWANGWANI: zipatso zamasamba, dzungu, zukini, nkhaka, sikwashi, udzu winawake, kaloti, zipatso zamitundu yonse (kabichi yamtundu, broccoli ndi kabichi ya savoy ndizothandiza kwambiri), tomato, anyezi, adyo, nyemba

Zakudya za cholesterol yayikulu: mndandanda wamlungu uliwonse wamtundu wa tebulo

Chakudya cham'mawa	Chakudya chamadzulo	Chakudya chamadzulo	Tiyi yapamwamba	Chakudya chamadzulo
Mapulogalamu am'mapuloteni, saladi wa beetroot wokometsedwa ndi mafuta a dzungu, chakumwa cha chicory ndi mkaka	Ruit Chipatso cha mphesa	Zukini msuzi puree, buckwheat wokhala ndi bowa wa oyisitara, dumplings hake, kissel	Tchizi tchizi (0% mafuta), raspberries (100 gr)	Stew ndi chifuwa cha nkhuku ndi kolifulawa, vinaigrette, tiyi wa chamomile
Phula la Oatmeal, sauerkraut ndi saladi yamafuta omwe amavala mafuta a avocado, tiyi wa mate	Kucha peyala	Veorsarian borsch, steamed turlet fillet medallion, stewed kabichi ndi kaloti, compote	Zipatso zosemedwa ndi mandimu	Salmon-wowotchera wowotchera, kolifulawa mu msuzi mkaka, squash caviar, timbewu tiyi
Phala la barele ndi mkaka, amamu omira, tiyi wobiriwira	Kiwi (2 ma PC.)	Msuzi wa bowa, kalulu wokhala ndi msuzi woyera, karoti puree, msuzi wa cranberry	Ma cookie a Galetny, kapu ya apulosi-maula	Pollock wokhala ndi beets, anyezi ndi kaloti, kanyumba tchizi casserole
Muesli wokhala ndi zipatso zouma ndi yogurt yachilengedwe, tiyi wa linden	Karoti ndi Dzungu Casserole	Kabichi msuzi pamadzi, mbatata yosenda ndi veal cutlet, madzi a mphesa	Kanyumba tchizi ndi sitiroberi grated	Pilaf yokhala ndi ma prunes ndi bowa, saladi wachi Greek ndi mafuta a tiyi, tiyi wobiriwira
Nyanja kale, phala la buckwheat, batala, msuzi wa rosehip	Mpunga	Kansalu kokhotakhota, otentha nsomba nsomba, masamba lophimba, viburnum madzi	Ma apricots kapena ochepa ma apricots owuma / ma apricot	Cottage tchizi ndi dzungu casserole ndi msuzi wazipatso, tiyi wa buckthorn tiyi
Mpunga mkaka phala yophika mkate, tiyi wowuma wabulosi	Banana Strawberry Mousse	Okroshka, nyama yamphongo yophika, caviar wobiriwira, buledi wopanda tirigu ndi chinangwa, kissel	Cheesecakes zotentha, msuzi wa karoti	Mackerel wopatsidwa masamba, Chinese kabichi saladi ndi azitona ndi zitsamba, kulowetsedwa kwa ginger
Msuzi wa mkaka wa Vermicelli, tiyi wobiriwira	Kaloti wosenda ndi maapulo	Cold beetroot, phala la chimanga, chidutswa cha nkhuku	Semolina pudding	Zoyenda patties ku pike fillet, stewed ndi prunes kabichi, madzi a pichesi

Musanagone mutha kumwa (posankha):

Galasi la kefir
Galasi lamkaka ophika mkaka wophika ndi bifidobacteria
Kulowetsedwa wa Rosehip ndi uchi
Galasi la mkaka wa acidophilus
Kapu ya yogati
Decoction a rose m'chiuno kapena hawthorn
Galasi la Whey

Kukana chakudya chokazinga ndikugwiritsira ntchito zakudya zisanu ndi zisanu ndi chimodzi patsiku, simungathe kuchepetsa cholesterol, komanso kuthamangitsa mapaundi owonjezera, komanso kukonza makina am'mimba, mtima, chidziwitso ndi masisitimu ena onse amthupi.

Zimayambitsa High Cholesterol

Chizindikiro ichi chikuwonjezeka chifukwa cha zifukwa zotsatirazi:

kusuta, cholowa cham'tsogolo, kumwa mowa, kutopa, kukhala chete, matenda a chiwindi, matenda a chithokomiro, kumwa mankhwala oletsa kuponderezana, matenda ashuga.

Zofunika! Cholesterol yowonjezera imayikidwa pamakoma amitsempha yamagazi. Izi nthawi zambiri zimabweretsa mapangidwe magazi. Chimodzi mwazida izi zimatha kulowa mu mtima kapena muubongo. Poterepa, mkaziyu sangakwanitse kupulumutsa moyo wake.

Kuti muwone chomwe chikuyambitsa cholesterol, muyenera kukayezetsa kuchipatala kwathunthu. Choyamba, kugonana koyenera kuyenera kupititsa kuwunika kwa magazi ndi mkodzo.

Ndi zakudya ziti zomwe zimalimbikitsidwa kuti ziziperekedwa kunja kwa zakudya zanu?

Pofuna kuchepetsa cholesterol yamagazi, zakudya zotsatirazi ziyenera kutayidwa:

nkhuku za nkhuku. Muli mafuta ochuluka kwambiri a cholesterol, red and black caviar, shrimp, zakudya zapompopompo, nyama zosuta, soseji zamafuta.

Kodi mzimayi amatha kumwa mowa wokhala ndi cholesterol yayikulu mthupi?

Whiskey yopanga bwino imakhala ndi zinthu monga mowa wa chimanga ndi chimera. Kuphatikiza apo, ellagic acid ilipo mu chakumwa cha mowa. Ndi antioxidant wabwino kwambiri yemwe amathandiza kuchepa cholesterol.

Mitundu yapamwamba kwambiri ilinso ndi zinthu zingapo zothandiza zomwe zimapatsidwa mphamvu yotchedwa antioxidant. Ndikamamwa zakumwa izi mochulukira, kuchuluka kwa cholesterol kumatha kubwerera mwakale.

Vodka imasokoneza chiwindi, imakulitsa vuto lomwe lilipo. Chifukwa chake, ndi kuchuluka kwa cholesterol m'thupi, sikulimbikitsidwa kuti muzimwa.

Kutsiliza: mzimayi yemwe wadutsa zaka makumi asanu amatha kumwa mowa wamphamvu, koma waukulu!

Malangizo Ofunika

Zofunika! Mwa zinthu zopangidwa ndi ufa, zokonda ziyenera kuperekedwa kwa zinthu zomwe zimapangidwa kuchokera ku ufa wa wholemeal, chiwindi chowuma, ndi zinthu zosaphika.

Ngati mayi akufuna kudya ng'ombe yaying'ono, ayenera choyamba kunyowetsedwa mkaka wochepa. Kuchokera zakumwa ndizothandiza:

kulowetsedwa kwa rosehip, tiyi wobiriwira, zakumwa za zipatso, compotes zouma zipatso, mankhwala othandizira.

Ndi cholesterol yayikulu, mayi akulangizidwa kusiya khofi ndi tiyi wopanda mkaka.

Saladi ziyenera kukometsedwa ndi mafuta azitona kapena mafuta osaphika, mafuta a mtedza. Mutha kuwonjezera mandimu kapena mandimu ku mbale.

Sitikulimbikitsidwa kuyika zokazinga mumasuzi. Mitundu yatsopano imayenera kuwonjezeredwa ku mbale zoyambirira: parsley kapena katsabola.

Zakudya zaku Mediterranean

Kuchokera ku dzina lomwe la zakudya ku Mediterranean limaphulika ndikuwomba panyanja, phokoso lamasamba a azitona ndi nsomba zonunkhira bwino. Mndandanda wazitsanzo umaperekedwa patebulo.

Masikumilungu	Chakudya cham'mawa	Chakudya chamadzulo	Chakudya chamadzulo
Lolemba	Gawo la phala lopangidwa kuchokera ku oatmeal kapena mapira ophika m'madzi, mkate ndi chinangwa, 200 ml ya madzi apulo	0, 2 l supu yankhuku yothirirapo ndi zitsamba, magalamu 150 a buluwheat pamadzi, coleslaw ndi anyezi wobiriwira ndi kaloti, chidutswa chimodzi cha nsomba chophika mu boiler iwiri	Gawo la mbatata zophika mu uvuni, 200 ml ya yogurt yochepa yamafuta
Lachiwiri	Casserole wopanda mafuta ochepa, 200 ml ya tiyi ya zitsamba	0,2 l msuzi wophika kuchokera ku nyama zonda, ochepa spaghetti ndi masamba, magalamu 150 a filimu yankhuku yophika	200 magalamu a saladi yamadzi amchere, kagawo ka mkate wa chinangwa, gawo la mpunga wosaphika
Lachitatu	Gawo la oatmeal ndi zipatso, zopangira tokha, zophika kuchokera ku zipatso	200 ml supu yamasamba, gawo la phala la barele lozama ndi masamba owiritsa, kabichi ndi saladi wa karoti wokazinga ndi mafuta	200 magalamu a phala la buckwheat, vinaigrette yokometsedwa ndi mafuta osapsa a masamba. Ngati mbale yophika, yikani nyama pang'ono mu uvuni. Musanagone, mungamwe kapu ya yogurt yamafuta ochepa
Lachinayi	200 magalamu a kanyumba tchizi ndi zipatso kapena zipatso, 200 ml ya zopanga tokha	Gawo la msuzi wa bowa, kachidutswa kakang'ono ka nyama yokhala ndi masamba otentha, mkate pang'ono	200 magalamu a masamba obiriwira, cutlet imodzi ya nsomba. Maola angapo asanagone, mutha kumwa 2,5% kefir
Lachisanu	Omelet ndi gawo la saladi wa masamba, 200 ml ya tiyi ya zitsamba	200 ml msuzi wokhala ndi masamba omangidwa kuchokera ku nkhuku, saladi kabichi, 200 ml yopanga tokha zipatso	Gawo la pilaf yokhala ndi bowa, magalamu 200 a saladi ya kabichi ndi kaloti. Musanagone, mutha kumwa 200 ml ya kefir

LowerukaMenyu ya Lolemba ibwereza Lamlungu
Kubwereza Lachiwiri Menyu

Loweruka ndi Lamlungu, muyenera kutsatira zosankha zamasiku onse a sabata zomwe zalembedwa patebulopo. Zakudya zomwe akuziyerekeza ndi pafupifupi, zitha kusinthidwa kutengera umunthu wa kugonana koyenera. Chachikulu ndikuti mbale sizinali ndi zoteteza komanso mafuta.

Zothandiza zimatha mafuta a mtedza

Mafuta a Walnut, omwe amatha kuwonjezeredwa ku saladi, amathanso kuwaona ngati nkhokwe ya mavitamini ndi michere. Mulinso:

linoleic ndi lanolinic acid, vitamini A, carotenoids, B mavitamini, chitsulo, zinc, mkuwa, calcium ndi magnesium.

Mafuta a Walnut ali ndi mawonekedwe ambiri. Amagwiritsidwa ntchito mwachangu mu cosmetology ndikuphika. Chidachi chimakonzanso thupi, chimathandizira kukulitsa mphamvu.

Kuphatikiza apo, mafuta a mtedza amathandizira kuchotsa poizoni m'thupi. Zimakuthandizani kuti muchepetse cholesterol, kumawonjezera kukana matenda opatsirana.

Kugwiritsa ntchito mankhwala wowerengeka

Pali mankhwala othandiza omwe amachitika chifukwa cha cholesterol yayikulu yomwe imathandizira kuti chakudya chizikhala chokwanira.

Mutha kumwa mankhwala a ufa omwe amapezeka kuchokera kumaluwa a linden omwe ali kale. Ndikulimbikitsidwa kugwiritsa ntchito magalamu asanu a mankhwala ochizira cholesterol katatu patsiku. Mafuta omwe amapezeka kuchokera ku maluwa a linden ayenera kutsukidwa ndi madzi opanda kanthu. Kutalika kwa maphunzirowa ndi masiku 30, pambuyo pake kupumula kwa masiku 14. Pambuyo pa nthawi iyi, mutha kubwereza maphunziro a mankhwalawa.
Ndi cholesterol yowonjezereka, mkazi amatha kukonza chisakanizo cha mankhwala opanga mankhwala osokoneza bongo ndi sophora. Kuti muchite izi, imwani magalamu 100 a mankhwala azomera. Osakaniza amathira ndi lita imodzi ya vodika yabwino. Mankhwala amayenera kupaka kwa milungu itatu m'malo owuma otetezedwa kuti asalowe ndi dzuwa. Mankhwala osakaniza samangoletsa cholesterol, komanso amakhudzanso thupi:

mankhwalawa amathandiza kuti magazi aziyenda bwino, amachepetsa chizindikiro cha matenda oopsa, mankhwalawa amathandizira kuchepetsa kusayenda bwino kwa magazi, ndipo kusakaniza kwa michere kumathandizira kuyeretsa kwamitsempha yamagazi.

Tincture pa vodka amathandiza kuti magazi asungidwe. Amalimbikitsa kutulutsa kwa poizoni, ma radionuclides ndi mchere wazitsulo zolemera kuchokera mthupi.

Chizolowezi cha cholesterol komanso zifukwa zowonjezera

Mitundu yambiri ya lipoproteins ndiowopsa kwa mitsempha yamagazi ndi mtima. Cholesterol yowonjezera "yoyipa", yokhazikika pamakhoma amitsempha, imakulitsa magazi, imachulukitsa ngozi ya mtima, stroko komanso thrombosis. Amayi asanasiye kusamba amadwala atherosulinosis kangapo poyerekeza ndi amuna chifukwa cha kusiyana kwa mahomoni. Komabe, atasiya kusamba, mwayi wowonjezereka wa cholesterol yamagazi umachulukirachulukira, ndipo chisonyezo choposa 5 mmol / lita ndi chifukwa chachikulu choyambira.

Choopsa chachikulu chimakhala cholemetsa, chifukwa chakudya chopanda mphamvu komanso kudya kwambiri. Chifukwa chake, kudya moyenera ndi mafuta okwanira amafuta m'thupi mwa akazi pambuyo pa zaka 50 ndikofunikira kwambiri. Komabe, matenda osiyanasiyana, kuphatikizapo cholowa, amathandizanso kukulitsa kwa atherosclerosis, kotero, zoletsa za chakudya sichokhacho chokhacho chokhalira ndi thanzi. Chithandizo chovuta kwambiri nthawi zambiri chimaperekedwa, kuphatikiza mankhwala ndi zolimbitsa thupi.

Zakudya zopindulitsa

Zambiri zanenedwa ndikulemba pazabwino za zakudya zoyenera, ndipo ndikofunikira kutsatira mfundo zake pamoyo wawo wonse. Zakudya zoyenera kuyambira ndili mwana zimalepheretsa matenda ambiri, komanso kukalamba, zimathandizira kuchira. Chifukwa chake, kutsatira chakudya chokhala ndi cholesterol yayikulu mwa akazi atatha zaka 50-60 kumatha kuchita zinthu zambiri mthupi:

Kulemera kwa thupi kumapangidwa modabwitsa chifukwa cha zakudya zopatsa thanzi,
shuga sachepa chifukwa kuchuluka kwa chakudya chamagulu ochepa,
chiopsezo chotenga atherosulinosis ndi matenda okhudzana - ischemia, stroke ndi ena, amachepetsedwa
chimbudzi ndikuchira bwino bwino,
maziko amakulu amakhala okhazikika.

Kuphatikiza pa kumwa mankhwala apadera komanso kuchita masewera olimbitsa thupi pafupipafupi, kudya mokwanira komanso zofooka zina kumakhala ndi machiritso ndipo kumathandizira kupewa kukula kwa minyewa ya mtima.

Ndi zakudya ziti zomwe sizingadye ndi cholesterol yambiri

Mukamalemba mndandanda watsiku ndi tsiku, muyenera kutsatira malire a magome 10 malinga ndi Pevzner. Zinthu zonse zopatsa mphamvu patsiku la zakudya zamasiku onse siziyenera kupitirira 2600 kcal, mchere wa gome - 3 g, voliyumu yamadzimadzi - 2000 ml. Zakudya zonse ndizotupira, zophika kapena kuwotcha. Chofunika kwambiri ndikukana zakudya zina, makamaka zomwe zimakhala ndi cholesterol (kutalika kwake tsiku lililonse ndi 200 mg). Zambiri mwatsatanetsatane zitha kupezeka pagome zomwe mungadye ndi cholesterol yambiri komanso zomwe simungathe:

Gulu la Zogulitsa	Zoletsedwa	Zololedwa
Nyama, nkhuku	Mitundu yamafuta: nkhumba, nyama yamwana wamphongo, ng'ombe, bakha, tsekwe, masoseji	Mbalame yamafuta ochepa (nkhuku, nkhuku), nyama ya kalulu, mwanawankhosa
Zoyipa	Chiwindi, ubongo, impso
Nsomba, nsomba zam'nyanja	Caviar	Mitundu yamitundu yonse ya nsomba, crustaceans, mollusks, seawe
Zinthu zamkaka	Tchizi wokhala ndi mafuta ophatikiza 40%, kirimu, tchizi chofufumitsa komanso zonona wowawasa	Mkaka wochepa wamafuta ndi zinthu mkaka wowawasa
Mafuta	Mafuta, margarine, batala, mafuta a nyama	Mafuta aliwonse azamasamba (makamaka azitona), mafuta a nsomba
Mbale ndi nyemba	Semolina	Buckwheat, mapira, oats ndi zakudya zina, nyemba, nandolo, anapiye, ndi zina zambiri.
Zamasamba	Mbatata	Aliyense, makamaka kabichi, udzu winawake
Zipatso	Zipatso zonse zakupsa zimaloledwa
Zopanga	Kuphika makeke, tirigu watsopano ndi mkate wa rye	Mkate dzulo, makeke owuma
Maswiti	Keke, makeke, chokoleti, shuga	Uchi, kupanikizana, pastille, marshmallows ndi marmalade
Zakumwa	Tiyi wakuda, koko, khofi, mizimu, zakumwa zoziziritsa kukhosi	Madzi, ma compotes, tiyi wobiriwira

Mazira sakhala oletsedwa kwathunthu okhala ndi cholesterol yayikulu. Zitha kudyedwa ndipo zimayenera kudya, komabe, zimakonda mapuloteni. Maolks amathanso kudyedwa, koma osapitilira zidutswa 2-3 pa sabata. Monga mukuwonera patebulopo, zinthu zambiri zimaloledwa, pomwe mumatha kuphika zakudya zamitundumitundu ndipo, koposa zonse, ndizakudya zabwino.

Zakudya za cholesterol yapamwamba mu menyu azimayi sabata limodzi

Nthawi zambiri, ngati kuli kotheka, sinthani kadyedwe kamakhala zovuta ndimakonzedwe a zakudya zina. Kukana zakudya zamagulu onse mafuta ndi njira yodziwika bwino yothandizira kutentha - kuyanika - kumawonedwa ndi ambiri ngati kusintha kwa chakudya chatsopano komanso chopanda vuto. Komabe, mndandanda wazakudya zomwe zimaloledwa zimakupatsani mwayi kudya osati zosiyanasiyana, komanso zosangalatsa, mukhalabe ndi thanzi.

Kuti muchepetse kuzolowera mfundo zatsopano zopatsa thanzi, ndipo poyamba mutha kugwiritsa ntchito zakudya zomwe zili ndi mafuta ambiri. Kwa tsiku lililonse la sabata pali zakudya 5, kuphatikizapo 2 breakc, nkhomaliro, chakudya chamadzulo ndi chakudya chamadzulo. Yotsirizirayi sayenera kupitirira 3 maola asanagone.

Lolemba

Oatmeal, tiyi wobiriwira wokhala ndi uchi.
Zipatso.
Msuzi wamasamba, nsomba yophika, saladi wamasamba wovala mafuta.
Kefir yokhala ndi ma cookie owuma.
Chikuku ndi mbale yakumbuyo yamasamba.

Omelet (kuchokera ku mazira athunthu kapena ma protein ake okha), msuzi wa zipatso.
Mbewu zingapo kapena mtedza wokhala ndi zouma zipatso.
Steam cutlets ndi zokongoletsa zowoneka bwino.
Orange kapena apulo.
Nsomba zokazinga, masamba.

Cheesecakes ndi kupanikizana.
Saladi wamasamba.
Siki yophika kabichi, masamba otsekemera, mpunga wophika.
Tchizi-mafuta ochepa, mkate.
Kefir, zipatso.

Mapira phala, tiyi.
Mabisiketi owuma ndi mkaka.
Khutu, nsomba yophika ndi mbale yakumbuyo yamasamba.
Coleslaw ndi udzu winawake ndi apulo.
Kanyumba tchizi casserole, kefir.

Phala la mpunga, msuzi wa zipatso.
Apulo kapena zipatso zina.
Msuzi wa nkhuku yokhala ndi mafuta ochepa, msuzi wowotcha, nyama yodulira.
Kefir kapena tiyi wokhala ndi makeke.
Nsomba yophika ndi masamba.

Sangweji ya mkate wa rye ndi nkhuku yophika ndi nkhaka, tiyi.
Zipatso zouma kapena mtedza, mbewu.
Borsch wopanda nyama, meatballs nsomba ndi mpunga mbali mbale.
Masamba kapena zipatso zatsopano.
Cottage tchizi, kefir.

Lamlungu

Buckwheat phala, tiyi wokhala ndi marmalade kapena kupanikizana.
Saladi wazipatso.
Msuzi wamasamba, nsomba yophika ndi masamba.
Kefir, ma cookie owuma kapena biscuit.
Omelet, apulo.

Chakudya choterocho kuti muchepetse mafuta m'thupi m'miyezi iwiri ingakuthandizeni kusintha momwe muloprotein amagazi. Komabe, munthu sayenera kungodalira chakudya: zolimbitsa thupi ndizovomerezeka, ndipo ngati pakufunika kutero, mankhwalawa.

Kodi pali vuto lotani la cholesterol yayikulu kwa akazi atatha zaka 50

Ngakhale cholesterol ndi chinthu chomwe chimapanga chipolopolo chakunja cha maselo athu, chimasintha ntchito zamaubongo ndipo chimasintha ntchito ya timadzi, mulingo wokwezeka wa chinthu ichi umatha kuvulaza thupi.

Kwa azimayi patatha zaka 50, chizolowezi cha cholesterol ndi chizindikiro cha 420 - 7.85 mmol / l. Zomwe zili m'magazi zimatsogolera kuti cholesterol imamangirizidwa ndi makoma amitsempha, ndikupanga zolembera.

Kuzindikirika kwa chikwangwani chimodzi kumatanthauza kuti ziwiya zonse zimakhudzidwa, kusiyana kwake kungakhale kwakukulu. Kukula kwakukulu kwa zolembazo kumatanthawuza kuti m'malo amenewo patency ya magazi ndiyocheperako ndipo chiopsezo chodwala kapena kugunda kwa mtima chikuwonjezeka.

Pochenjeza thupi lanu kuti lisamavutike, muyenera kuganiziranso zakudya zomwe mumadya komanso kutsatira zakudya zomwe zimathandizira kuchepetsa cholesterol.

Zizindikiro za cholesterol yayikulu mwa akazi pambuyo pa zaka 50

Nthawi zambiri, azimayi atatha zaka 50 amalabadira cholesterol pambuyo poyambika kwa zizindikiro za atherosulinosis kapena atadwala matenda a mtima.

Ululu m'miyendo ndi chimodzi mwazizindikiro za cholesterol yayikulu.

Zizindikiro za cholesterol yapamwamba ndi:

angina pectoris
kupweteka m'miyendo poyenda,
mawonekedwe pakhungu pakhungu
kulephera kwa mtima
kupasuka kwamitsempha yamagazi.

Amayi, pakadali pano, amafunika kuwunika thanzi lawo pafupipafupi, popeza nthawi imeneyi imayamba kusamba, ndipo thupi limasintha kwambiri.

Zomwe Zimayambitsa High Cholesterol mwa Akazi Pambuyo Zaka 50

Zomwe zimayambitsa cholesterol yayikulu mwa akazi pambuyo pa zaka 50 zitha kukhala:

Pali zifukwa zambiri zokwezera cholesterol

Akuchepetsa milingo ya estrogen. Kutsika kwa estrogen kumachitika mwa akazi pambuyo pa zaka 50 chifukwa cha kusamba kwa kusintha kwa msambo. Izi zimabweretsa kuwonjezeka kwa cholesterol yamagazi.
Osati moyo wokangalika. Ndi moyo wosasunthika, mulingo wa triglycerides ndi cholesterol yotchedwa "yoyipa" imakwera, yomwe imatsala pamakoma azombo.
Zakudya zopanda pake. Zambiri zomwe zimakhala ndi mafuta azowonjezera pazakudya zimakulitsa cholesterol m'magazi, kuwonjezera, chifukwa chakudya chotere, kulemera kowonjezera kumawonekera.
Kulemera kwambiri. Vuto la kuchuluka kwambiri limapezeka mwa azimayi omwe ali ndi zaka zopitilira 50, chifukwa amakhala ndi moyo wosagwira ntchito, ambiri samatsatira zakudya zabwino ndipo izi zimabweretsa kudzikundikira kwa mapaundi owonjezera, omwe amachititsa kuti magazi a magazi akhale ochulukirapo.

Ndi zakudya ziti zomwe zimatha kudyedwa ndi cholesterol yayikulu, ndipo sizingakhale azimayi patatha zaka 50

Monga tafotokozera pamwambapa, choyambitsa cholesterol yambiri imakonda kuperewera kwa vuto la kuperewera kwa thupi.

Chifukwa chake, ndikofunikira kupatula zotsatirazi pazakudya zanu:

zinthu zomwe zimakhala ndi ufa wa tirigu woyamba, izi zimagwiranso ntchito kuphika ndi masikono,
mafuta amkaka ambiri,
mazira, makamaka yolk,
Nyama yokhala ndi mafuta ambiri, mwachitsanzo, nkhumba, mwanawankhosa, bakha ndi tsekwe,
chiwindi
nsomba yamafuta
mayonesi
mitundu yonse yamafuta kupatula maolivi,
margarine
masoseji,
zakudya zachangu
khofi
tiyi wamphamvu.

Zogulitsa zomwe zimaloledwa cholesterol yayitali pambuyo pa zaka 50 mwa akazi zimathandiza kuchepetsa ntchito zake ndipo zinthu izi ndi:

mafuta a azitona
mafuta mpendadzuwa,
nyama ndi nsomba,
buledi kapena mkate,
durum tirigu,
1% mkaka,
tchizi chamafuta ochepa,
Masamba atsopano ndi zipatso
mbewu zophika m'madzi
bowa
Madzi opukusa kumene
tiyi wobiriwira.

Zakudya za cholesterol yayikulu kwa akazi pambuyo pa zaka 50

Zakudya zomwe zimakhala ndi cholesterol yokwera mwa akazi pambuyo pa zaka 50 zimathandizira osati kuchepetsa kuchuluka kwake, komanso zimathandizira kuchepetsa thupi. Zosankhazo zimasankhidwa ndi dokotala yekha, yemwe amatsogozedwa ndi zotsatira za mayeso ndi mkhalidwe waumoyo.

Ndikofunikira kupatula chakudya chokondedwa ndi ambiri

Pansipa pali mndandanda wamlungu uliwonse wa azimayi opitirira 50 omwe ali ndi cholesterol yayikulu.

Chakudya cham'mawa chachiwiri. Tomato saladi mu mafuta.

Chakudya chamadzulo. Msuzi wankhuku wopaka mchere pang'ono, khungu la nkhuku lokha ndi lomwe liyenera kuchotsedwa. Buckwheat phala ndi kabichi saladi ndi kaloti.

Chakudya chamadzulo. Mafuta kefir wopanda mafuta.

Chakudya chamadzulo Yophika mpunga ndi nsomba yophika.

Chakudya cham'mawa. Buckwheat porridge ndi 1% mkaka ndi tiyi wobiriwira.

Chakudya cham'mawa chachiwiri. Pulogalamu yophika mkate

Chakudya chamadzulo Msuzi wa ng'ombe, cutlet ya nthunzi ndi mphodza wamasamba. Madzi a lalanje

Chakudya chamadzulo. Mbatata zophika, bere la nkhuku yophika ndi tiyi wobiriwira.

Oatmeal kadzutsa

Chakudya cham'mawa. Oatmeal ndi msuzi wa apulo.

Chakudya cham'mawa chachiwiri. Zocheperapo zamtundu uliwonse.

Chakudya chamadzulo Msuzi wamasamba, nsomba zansomba ndi phala la buckwheat, komanso zipatso zouma zonse.

Chakudya chamadzulo. Tchizi chamafuta ochepa.

Chakudya chamadzulo Tomato wophika biringanya, masamba otsekemera ndi tiyi wobiriwira.

Chakudya cham'mawa. Curd casserole.

Chakudya cham'mawa chachiwiri. Malalanje amodzi.

Chakudya chamadzulo Msuzi wa bowa, nsomba yophika ndi mbale ya masamba.

Chakudya chamadzulo. 1% kefir ndi mkate.

Chakudya chamadzulo Saladi ndi tsabola wofiira, anyezi ndi phwetekere mumafuta a maolivi, mapuloteni omelette kuchokera 1 dzira ndi tiyi wobiriwira.

Chakudya cham'mawa. Oatmeal pa mkaka wa skim ndi mandimu a lalanje.

Musaiwale za masaladi

Chakudya cham'mawa chachiwiri. Banana ndi kiwi saladi, ndi kuwonjezera kwa yogurt yamafuta ochepa.

Chakudya chamadzulo Dzungu msuzi ndi mapira, chifuwa cha nkhuku.

Tiyi yapamwamba. Walnuts.

Chakudya chamadzulo Buckwheat phala ndi nthiwisi yodula nkhuku ndi tiyi.

Chakudya cham'mawa chachiwiri. Mafuta 1 wopanda mafuta 1 chikho ndi mkate.

Chakudya chamadzulo Msuzi wothira, nsomba zophika ndi compote wa apulo.

Chakudya chamadzulo. Zikondamoyo zotentha ndi tiyi.

Chakudya chamadzulo Mpunga ndi masamba, ng'ombe souffle ndi tiyi wobiriwira.

Chakudya cham'mawa. Phala la mpunga ndi msuzi wa karoti.

Chakudya chamadzulo Msuzi wamasamba, nsomba zamkati zamtambo ndi compote.

Tiyi yapamwamba. Yogurt yamafuta ochepa ndi mkate.

Chakudya chamadzulo. Chowotcha chamasamba ndi bere la nkhuku yophika.

Gawo la chakudya chimodzi siliyenera kupitirira 200 magalamu, ndipo mukufunikanso kumwa zakumwa zambiri, kupatula zipatso ndi masamba amadzimadzi, madzi ayeneranso kukhala pamndandanda.

Mpunga phala ndi zipatso

Kupewa

Ndi cholesterol yowonjezereka mwa akazi patatha zaka 50, munthu sayenera kungotsatira zakudya, komanso njira zopewera matenda:

Poyamba, muyenera kusiya mantha.
Khalani ndi moyo wokangalika. Pakatha zaka 50, simuyenera kulimbitsa thupi kwambiri, koma kuyenda, kuthamanga kapena kupalasa njinga kwa mphindi 30 ndi njira yabwino kwambiri.
Ndikofunikira kuti muchepetse kulemera kowonjezereka, popeza ikachepetsedwa, kuchuluka kwa cholesterol kumacheperanso.
Ndikofunikira kusiya kusuta ndi kumwa mowa, ndi vinyo wofiira yekha yemwe amaloledwa komanso pang'ono.
Ndipo koposa zonse, kusintha kwa zakudya zoyenera, zomwe zimayenera kutsatiridwa nthawi zonse.

Kukhala ndi cholesterol yowonjezereka mwa akazi patatha zaka 50, kukhalabe ndi moyo wachangu komanso kutsatira zakudya sizingowongolera thupi lamkati, komanso kuwoneka bwino.

Ndikofunika kukumbukira kuti simungathe kudzichitira nokha mankhwala ndipo muyenera kufunsa dokotala kuti apereke mankhwala othandiza komanso kudya zakudya zanu.

Ubwino wa timadziti ndi tiyi wobiriwira

Kuti muchotse cholesterol yambiri m'magazi, muyenera kumwa juwisi kuchokera ku lalanje kapena mphesa. Mutha kudya makangaza, chinanazi ndi timapulo ta apulo tothiriridwa ndi mandimu ochepa. Zakumwa ziyenera kufotokozedwa pang'onopang'ono mu zakudya, kuyambira pang'ono.
Mu tiyi wobiriwira, komanso timadziti, timakhala ndi zinthu zambiri zothandiza:

ayodini, mavitamini a B, chitsulo, manganese, vitamini K, silicon, magnesium, flavonoids, alkaloids.

Tiyi yobiriwira imathandizira kuchepetsa cholesterol mthupi, imathandizira kuonjezera kuchuluka kwa mitsempha yamagazi, imathandizira mkhalidwe wa minofu yamtima. Chakumwa chimafunika popewa kuchitika kwa atherosulinosis ndi matenda a ziwongo.