Nyemba ndi Cholesterol > Zakudya za shuga

Aliyense yemwe ali ndi vuto la cholesterol yayikulu m'magazi amadziwa za Ubwino wa zakudya zoyenera polimbana ndi chizindikiro ichi cha metabolidi ya lipid. Nthawi zambiri, pamene kupatuka pakuwunika kungapezeke pa nthawi yake, chakudya chosankhidwa bwino chitha kuthana ndi vuto lakukonza mafuta m'magazi. Akatswiri amalimbikitsa momwe angathere kukana malonda omwe ali ndi mafuta a nyama ndikuwongolera tsiku lililonse kudya kwa cholesterol ndi chakudya.

Zogulitsa zomwe zimathandizira pamagulu a cholesterol amwazi zidadziwika kalekale. Imodzi mwa malo oyamba mndandandawu ndi nyemba - chopezeka komanso chokoma kwambiri chomwe chili ndi zothandiza kwambiri kwa odwala omwe ali ndi hypercholesterolemia.

Kuphatikizika ndi thanzi la nyemba

Zomwe nyemba zikuphatikiza ndizothandiza:

mavitamini A, magulu B, C, E, K, PP,
Mineral: magnesium, calcium, ayodini, potaziyamu, chitsulo, nthaka, mkuwa,
phulusa
organic zidulo
agologolo
CHIKWANGWANI
chakudya
mafuta masamba.

Kufunika kwamphamvu kwa nyemba zowiritsa (123 kcal) kokha kumakupatsani mwayi wopezeka mu zakudya.

Mtengo wazakudya za woimira lamu (pa magalamu 100):

chakudya - 54,5 g, pomwe shuga amayimiriridwa ndi 4.5 gramu, ena onse ndi owuma.
mafuta - 1,7 g
mapuloteni - 22,5 g
CHIKWANGWANI - 7.9 g.

Kuphatikizika kwamtunduwu kumapangitsa kuti munthu alandire zinthu zonse zofunikira molondola, kukhala wathanzi komanso kusintha kagayidwe.

Kodi kudya nyemba kumakhudza bwanji cholesterol?

Chimodzi mwazidziwitso zazikulu za madokotala omwe ali ndi cholesterol yayikulu ndikuchepetsa kugwiritsa ntchito mafuta a nyama, omwe amapezeka kwambiri mu nyama, nsomba ndi mkaka. Komabe, kudya kwathunthu sikungatheke popanda iwo, popeza izi ndizofunikira zomwe zimapatsa mapuloteni. Koma, pogwiritsa ntchito nyemba, mutha kuthana ndi vutoli: mapuloteni omwe amapanga zomwe amapanga amapezeka kwathunthu mthupi ndikukulolani kuti musinthe mapuloteni achinyama osasokoneza thanzi lanu.

Chifukwa chake, munthu amalandila mapuloteni okwanira, koma nthawi yomweyo, mafuta am'masamba omwe amalowa m'thupi amalowa thupi lonse. Mafuta, omwe ali gawo la nyemba, ali ndi katundu wapadera - mulibe mafuta a cholesterol. Izi zimakuthandizani kuti musinthe ma nyama ndi mkaka mokwanira, pomwe kudya mafuta m'thupi kumachepetsa kwambiri, zomwe zimapangitsa kuti kagayidwe ka lipid kazikhala mthupi.

Asayansi adachita kafukufuku wambiri, pomwe anakhazikitsa njira yogwiritsira ntchito zakudya zina pa cholesterol yamagazi. Chimodzi mwa zinthu zomwe anaphunzira ndi nyemba. Chifukwa chake, gulu la anthu lidapatsidwa kudya theka chikho cha nyemba zophika patsiku kwa masabata atatu. Zotsatira zakuyesa uku zinali zotsatira zodabwitsa - mwa anthu omwe amamwa nyemba, mafuta m'thupi amachepetsa ndi pafupifupi 5-10%.

Zidadziwika kuti zotsatira zabwino zofananitsanso lipoprotein yotsika zimapezeka m'magulu omwe amamwa nyemba, nandolo, mphodza, katsitsumzukwa ndi anapiye. Zinafika kuti palibe kusiyana kwakukulu komwe ndi nyemba yanji yomwe ingayambitsidwe muzakudya zanu - zotsatira zake zidzakhala zabwino.

Nyemba zimathandizira kuchepetsa cholesterol yamagazi osati kokha pakukhuta ndi mapuloteni otsika mafuta ochepa. Ngati ma legamu amawonjezeredwa tsiku ndi tsiku pazakudya zawo, "amafinya" zinthu zopweteketsa mtima ndi mitsempha yamagazi kuchokera pachakudya: nyama yofiira yamafuta, tchizi chamafuta, mafuta osuta, mkate woyera ndi zakudya zina zokhala ndi index yayikulu ya glycemic.

Ngati muphunzira kuphatikiza nyemba ndi masamba, masamba ndi zakudya zamafuta owuma (chimanga, mpunga wa bulauni, chinangwa, pasitala kuchokera ku ufa wa wholemeal), mutha kuchepetsa milomo ya magazi kwambiri, makamaka ngati mukukana chakudya chamagulu chiyambi, koma kudya mkaka wotsika wamafuta ndi nyama zazing'ono (mafuta ochepa a kefir, kalulu, Turkey).

Kodi ndichifukwa chiyani anthu omwe ali ndi hypercholesterolemia amafunika kudya nyemba?

Nyemba ndiye gwero lambiri la mavitamini ndi michere, ma organic acid ndi zinthu zina zofunikira zomwe zingapangidwe kuti pakhale bata lamkati la mtima ndi mtsempha wamagazi. Ndipo izi zimagwira ntchito yofunika kwambiri kwa odwala omwe ali ndi hypercholesterolemia: cholesterol m'magazi ikukhazikika pamitsempha yamitsempha, imawawononga, imayambitsa kufalikira kwabwino, potero imapanga mtolo wowonjezera pamtima. Mavitamini a nyemba (makamaka magulu B, PP, E), macro- ndi ma microelements (calcium, potaziyamu, magnesium) ndi folic acid, omwe ali mbali imodzi yopanga nyemba, amalimbitsa mitsempha ya magazi ndikutchingira kuwonongeka kwawo, kupewa zotsatira zoyipa za atherosulinosis.

Kodi nyemba zimachotsa bwanji cholesterol m'thupi?

Kupadera kwapangidwe kwa ma legamu kumadziwika ndi zinthu zambiri zosungunuka komanso zopanda mpweya: pafupifupi magalamu 8 pa magalamu 100 a mankhwala. Ndiye kuti, gawo la nyemba zowiritsa izi (pafupifupi 200 g) limakupatsani mwayi wambiri wazomwe thupi limafunikira pa fiber.

CHIKWANGWANI chopanda kanthu, kulowa m'matumbo am'mimba, sichisungunuka komanso sichilowa mthupi. Chinyontho, chimatupa, ndipo voliyumu yake imakwera kwambiri. Ngati mungalongosolere mophiphiritsa momwe zilili m'matumbo, ndiye kuti mutha kulingalira ngati chinkhupule wamba ngati chitsanzo. CHIKWANGWANI chopanda kanthu chimatupa ndikumapatsa mphamvu patulo, kwinaku chikuyenda m'matumbo, chimbudzi chimayeretsa makhoma ake, ngati chinkhupule, cha zinthu zodzikongoletsa zokhala ndi poizoni, kuphatikizapo mafuta m'thupi. Madokotala omwe amalimbikitsa kuti zakudya zamafuta ambiri zisamayende bwino zimalimbikitsidwa makamaka kwa odwala omwe ali ndi vuto la m'mimba, makamaka kudzimbidwa.

Kuchita kwa fiber yosungunuka ndikusiyana pang'ono: mothandizidwa ndi chinyezi, amasinthidwa kukhala chinthu chofanana ndi gel. Ulusi wosungunuka wokhala ndi nyemba umaphatikizapo ma resins, inulin ndi pectin. Kuyenda m'matumbo am'mimba, zinthu ngati izi zonunkhira zimatenga cholesterol yowonjezera, yomwe idalowa m'mimba ndi chakudya. Kuphatikiza apo, zinthu zina zosafunikira komanso zinyalala, komanso bile zomwe zimagwirizana, zomwe zilinso ndi cholesterol yambiri, zimachotsedwa.

Chuma china chofunikira cha fiber sungunuka ndikuchepetsa kukonzanso kwa bile acid. Chifukwa cha njirayi, cholesterol, yomwe munthu amalandila kuchokera kuzakudya, sizikonzedwa kapena kuyamwa, koma zimatengedwa nthawi yomweyo ndikuziwonjezera mu spongy misa kuchokera ku fiber yopanda insulin ndipo mwachilengedwe imachoka m'thupi.

Ambiri adawona kuti nditadya nyemba yophika kwa nthawi yayitali sindikufuna kudya. Mphamvu yokhala satiety yayitali imakuthandizani kuti mukwaniritse fiber yonse yomweyo, yomwe ikalowa m'mimba, imatupa kangapo ndikuidzaza kwathunthu. Chifukwa cha izi, munthu amadya zakudya zopanda pake, potero amachepetsa kuchuluka kwa cholesterol yomwe imabwera ndi chakudya.

Momwe mungadye nyemba zokhala ndi cholesterol yayikulu?

Mfundo yoti mbeu yanthumba iyi ndi yabwino kuti mukhale athanzi ndi chinthu chosatsutsika, koma kuchuluka kwake komanso momwe mungazidye bwino? Madokotala amalimbikitsa kukonzekera nyemba zamadzulo tsiku lotsatira: kutsanulira mbewu zamchere 200 mg ndi madzi ozizira usiku, kukhetsa m'mawa ndikuwuphika m'madzi atsopano mpaka wachifundo. Kudya nyemba zochuluka maulendo awiri, bukuli ndilokwanira kupeza zinthu zonse zofunikira m'zakudya.

Pali maupangiri ndi malamulo ochepa ogwiritsira ntchito malonda ndi cholesterol yapamwamba:

ndibwino kuphatikiza nyemba zophika ndi masamba, zitsamba, mafuta a masamba, mbewu zonse, pasitala wochita. Muyenera kupewa nyama ndi batala ndi nyemba,
pakuphika, mchere uyenera kuwonjezeredwa m'miyeso yaying'ono - izi zithandiza kukonza njira za metabolic mthupi,
kuti mupewe kupangika kwa gasi mutatha kudya nyemba, onjezani koloko pamsuzi wa supuni pakan kuphika.

Mwakulowetsa nyemba ndi nyemba zina muzakudya zanu za tsiku ndi tsiku, mutha kulepheretsa kukula kwa atherosclerosis ndi zotsatirapo zake, popeza kupezeka kwazinthu izi muzakudya kumakupatsani mwayi wambiri wokhudza lipids m'magazi. Popeza kuti ndizotheka kuphika kuchokera ku nyemba, mphodza, chinangwa, nyemba zobiriwira, chakudyacho chimatha kukhala chosiyanasiyana komanso chokoma kwambiri, chomwe chingakuthandizeni kuti muchepetse chizolowezi cholakwika cha zakudya zamafuta.

Ubwino Wachilengedwe

Zakudya za munthu wathanzi zomwe zimalimbikitsidwa ndi World Health Organisation ziyenera kukhala ndi zakudya zopatsa thanzi.

Chimodzi mwazinthu izi ndizopindika - nyemba.

Nyemba ndi chinthu chotsitsa lipid chokhala ndi mphamvu zambiri.

Kugwiritsa ntchito tsiku lililonse chakudya chamadzulo, mutha kuthana ndi kulemera kwakukulu, kuyika mawonekedwe a kuzungulira kwa khungu, tsitsi, tsitsi, misomali komanso kusintha momwe metabolic amafotokozera.

Nyemba zimakumbidwa mosavuta. Muli mapuloteni abwino kwambiri okhala ndi mapuloteni amtundu. Chomera chimagwira bwino ntchito yamanjenje, chimatha kuchepetsa magazi.

Zothandiza nyemba:

amachepetsa kuchuluka kwamafuta okhathamira chifukwa cha mpikisano pakati pa mafuta azamasamba ndi nyama,
CHAKUDYA CHA CHINSINSI chopezeka mu zipatso za nyemba chimayang'anira kudya ndi kuwononga mafuta ambiri a cholesterol.

Ndi kukonzekera koyenera kwa chakudya chokoma, kudya kumakupatsani mwayi wophatikiza bizinesi ndi chisangalalo. Thanzi labwino lidzasintha.

CHIKWANGWANI chimachotsa lipoproteins yozungulira yocheperako, kuchepetsa chiopsezo cha kugundika kwa mitsempha ndi cholesterol plaques, kuteteza kukula kwa stroko ndi mtima.

Zotsatira zabwino komanso zoyipa za cholesterol

Gulu la mankhwala achilengedwe achilengedwe omwe amalowetsa m'matumbo amatha kukhala oyipa komanso abwino. Kuphatikizika kwazomwe zimapangidwira pamlingo wapamwamba ndikochulukitsa, ndipo ndi gawo lachitukuko cha atherosulinosis. Kuti muchepetse cholesterol yoyipa, muyenera kusiya nyama yazakudya, ndikuzisakaniza ndi masamba, nyemba. Selari ndiwofunikanso cholesterol yambiri, yomwe imakhala ndi ma phthalides omwe amatha kuchepetsa kuchuluka kwa kusokonezeka kwa metabolic.

Ndikulimbikitsidwa kuwunika momwe zinthu zilili moyang'aniridwa ndi akatswiri azachipatala. Mu labotale, chiŵerengero cha plasma LDL chapamwamba chapezeka. Zizindikirozi ndizovuta kudziwa pawokha. Kusintha kwa ziwiya zamagetsi koyambirira kwa atherosulinosis kumayamba popanda zizindikiro zenizeni.

Zizindikiro za chikhazikitso cha cholesterol pamakhoma amitsempha yamagazi:

kufooka
kutopa
kupweteka kwa molumikizana
zosokoneza pamtima
kudumpha mu kuthamanga kwa magazi.

Panyumba, kusintha moyenera gawo lofunikira ngati organic muma cell ndikotheka pogwiritsa ntchito nyemba mu chakudya.

Kuphatikizika, phindu la nyemba

Nyemba ndi chakudya chamtengo wapatali. 100 g ya zipatso imakhala ndi mapuloteni 30-40%, 50-60% chakudya, 1-3% mafuta. Mwa kupanga, mapuloteni a nyemba amakhala pafupi ndi mapuloteni a nyama, ndipo amatha mosavuta kuzungulira thupi.

Nyemba zimakhala ndi macronutrients ambiri:

Carotene imalepheretsa kudziunjikira kwa ma radicals aulere, amateteza maselo, amateteza chitetezo chokwanira.
Potaziyamu, phosphorous imayendetsa mphamvu ya metabolism, acid-base balance. Zofunika mineralization mafupa, dzino enamel, matenda magazi.
Copper imayendetsa kagayidwe kazitsulo, imathandizira kuyamwa kwa mapuloteni, chakudya, mafuta. Yovomerezeka popereka minofu, ziwalo zamkati ndi mpweya.
Zinc imayambitsa kuwonongeka kwa mafuta, mapuloteni, ma acid a nucleic. Amasintha kuchuluka kwa magazi a lipid, amachepetsa chiopsezo cha kuchepa magazi.
Arginine ndi aliphatic, gawo losinthika la amino acid. Amapangidwa ndi thupi. Komabe, mwa ana, achinyamata, okalamba, mwa anthu omwe ali ndi matenda ashuga, kaphatikizidwe ka asidi sikokwanira. Chifukwa chake, ziyenera kuwonjezera kuchokera kunja.

Kuphatikiza pa macronutrients, nyemba zimakhala ndi mafuta acid, mavitamini a B, phytosterols, polyphenols. Onsewa ali ndi mphamvu pa lipid metabolism, kuchepa kwama cholesterol, komanso kuchepetsa magazi.

Nyemba zimakhala ndi ma oligosaccharides ambiri. Mankhwalawa saphimbidwa ndi thupi, amaya chimbudzi, amachititsa mpweya kupanga, kuwonda, kutentha kwa mtima. Zimasungunuka m'madzi, motero ndikulimbikitsidwa kuti muziwiritsa nyemba kwa maola 8-10 musanaphike.

Mphamvu ya 100 g ya malonda ndi 337 kcal.

Vitamini ndi Mineral Product

Woimira wotchuka wa nyemba - gwero lambiri la mchere, magawo a mapuloteni, mavitamini, ndi zinthu zomwe zimakhala ndi acidic amathandizira ntchito ya mtima, hematopoietic system.

Kupatula apo, ndi ndendende malo okhazikika pamtambo wa endothelial omwe amachititsa vutoli. Kuchepetsa kwa lumen kumachepetsa gawo lam'munsi la chotengera ndipo khoma lamitsempha limawonongeka.

Ngati ma legamu amatengedwa nthawi zonse, mankhwala omwe amaphatikizidwamo amateteza mapangidwe a cholesterol komanso mavuto oyipa a cholesterol sedimentation, kuchepetsa katundu pamtima.

Kashiamu, magnesium, potaziyamu, mavitamini PP, E, B, folic acid amalimbitsa gawo la phula la chithandizocho, kuthandizira kukhalabe ndi bata.

agologolo
chakudya
CHIKWANGWANI chamafuta
osiyanasiyana mchere ndi mavitamini,
mchere
potaziyamu
sodium
ayodini
chitsulo
zinc
fluorine.

Zipatso zimatha kusintha nyama. Mphamvu yachilendo yamphamvu ndi kupatsa thanzi kwa chinthu chopangidwa ndi nyemba zimakupatsani mwayi wobwezeretsa kuchuluka kwa zinthu, kusowa kwa zomwe zili m'thupi. Imafooketsa mawonetseredwe amatsenga, matenda a shuga, matenda oopsa, amalimbitsa mafupa, amathandizanso, amachepetsa mitsempha, maselo amtundu waubongo, amakhudza njira yopatsirana, amachititsa kuti asamagwire ntchito.

Chifukwa chiyani kuli kofunikira kudzipulumutsa?

Kuphatikizidwa kwazambiri za udzu kumakupatsani thanzi.

Kuchuluka kwa fiber kungakonzere dongosolo la hematopoiesis, ndipo kuthandizanso kuti magazi azithamanga. Macro ndi ma microelements azithandizira kusintha njira za metabolic. Kwa izi, ndikokwanira kudya magalamu 100-150 a mankhwala patsiku.

Kolesteroli yomwe ili m'madzi am'magazi a thupi limakhala ndi zabwino komanso zoipa. Zotsatira zabwino zachilengedwe zimadziwika ngati palibe mankhwala owonjezera. Zowonjezereka mu kayendedwe kazonyamula, zimakhudza mtima, kayendedwe kazinthu.

Mafuta a cholesterol 3.4-5.4mmol / lita - lipid mawonekedwe popanda kupatuka, ndinu athanzi.
3.5-4 mmol / lita - mfundo zamalire.
Pamwambapa 5, 4 mmol / lita - chiopsezo chotchinga mitsempha yamagazi.

Kupanga kwa 80% ya mafuta a cholesterol m'thupi la munthu kumachitika mosadalira. Zotsalazo zimabwezedwa ndi chakudya. Izi zimagwira ntchito pomwe mbiri ya lipid ilibe kuchuluka kwamafuta.

Ngati sizili choncho, matendawa amapezeka. Madipoziti amawoneka m'mitsempha, mawonekedwe akuchepa. Mapilogalamu amatha kulepheretsa kwathunthu.

Izi ndizoyipa zam'mapid.

Zomwe zimayambira pa cholesterol

Nyemba, monga mbewu zonse, zilibe cholesterol. Amatengeka mwachangu ndi thupi, amasintha mawonekedwe a magazi a lipid.

Kuphatikizika kwa zinthu zomwe zimagwira kumakhala ndi mphamvu ya kutsitsa kwa lipid:

Folic acid, pyridoxine, chomera fiber, ma phytosterols amachotsa microdamage ku mitsempha yamagazi, kubwezeretsa mamvekedwe, kuyeretsa kudzikundikira kwa cholesterol.
Magnesium, mafuta acids amasintha ntchito ya mtima, kugaya chakudya. Magnesium imakhazikitsa kuthamanga kwa magazi, kuchepetsa katundu pamtima.
Mavitamini B6, B9, B12, E, ascorbic acid imathandizira kagayidwe ka mafuta. Mafuta omwe amachokera kunja amakhala osweka bwino, osadzikundikira m'thupi, ndipo amasinthidwa mwachangu ndi chiwindi. Kuchepa kwa ascorbic acid kumachulukitsa kuchuluka kwa lipoprotein otsika, ndipo kusowa kwa mavitamini B kumathandizira mayendedwe a atherosulinosis.
Ma asidi a polyunsaturated amachulukitsa cholesterol yopindulitsa, yomwe imagwiritsa ntchito LDL ndi triglycerides.
CHIKWANGWANI chomera sichimatengedwa ndi thupi, chimadutsa m'mimba, m'matumbo, ndikuchotsa poizoni, poizoni, komanso chimalepheretsa kuyamwa kwa cholesterol amkati.

Nyemba ndi cholesterol ndizomwe zimapanga zinthu zonse. Kugwiritsa ntchito nyemba kumakhazikitsa kapangidwe kake ndi chiwindi, mafuta kagayidwe.

Momwe mungamwere nyemba ndi hypercholesterolemia

Nyemba za nyemba zimabwera mumitundu yosiyanasiyana. Amakhala akuda kwambiri, momwe ma antioxidants ambiri amakhala nawo. Nyemba zimakhala ndi poizoni - phaseolunatin, chifukwa chake chamagulu samatha kudyedwa yaiwisi kapena yophukira chakudya. Zinthu zapoizoni zimawola pakuphika. Mbewu zopaka, zofewa zomwe zilibe poizoni, zimakhala zopanda thanzi.

Pali malamulo angapo ophweka omwe muyenera kutsatira ndi hyperlipidemia:

Popeza nyemba zimakhala ndi mapuloteni ambiri, ndibwino kuphatikiza ndi masamba amtundu, katsitsumzukwa, tsabola, udzu winawake, broccoli, kolifulawa. Mwa mbewu, mpunga wa bulauni, mapira ndikofunikira. Kuphatikiza kwabwino kungakhale - mafuta a azitona, mbatata yosenda, bere la nkhuku yophika.
Sibwino kugwiritsa ntchito mchere nthawi yowiritsa. Koma ngati nyemba zikuwoneka zatsopano kwambiri mutha kuwonjezera mchere.
Popewa kutulutsa nyemba pambuyo pa nyemba, kulemera, kuchuluka kwa kupanga kwa mpweya pakuphika kumawonjezera koloko kumapeto kwa mpeni.

Njira yothandiza kwambiri yokhala ndi cholesterol yambiri ndi kupukutidwa kwa masamba a nyemba. Pakukonzekera kwake, masamba a nyemba amatemedwa tating'ono ting'ono. 2 tbsp. l Zinthu zosafunikira zitsanulira 1 chikho cha madzi ozizira. Valani chitofu, kubweretsa. Chepetsa moto pang'ono, wiritsani kwa mphindi 5. Kuumirira mphindi 30. Imwani 50 ml katatu / tsiku.

Njira ya chithandizo ndi masiku 14. Itha kubwerezedwa patatha milungu iwiri yopuma.

Maphikidwe a nyemba odana ndi cholesterol

Kuti muchepetse cholesterol, ndikokwanira kudya 150-200 g nyemba / tsiku. Njira yosavuta: kuthira nyemba m'madzi ozizira, kusiya usiku. M'mawa, kukhetsa, kuwonjezera madzi atsopano, kuphika mpaka wachifundo. Idyani kawiri. Ndalamazi ndizokwanira kupeza zinthu zonse zofunika.

Nyemba zokhala ndi squid

Kukonzekera saladi, muyenera 100 g ya yophika, squid wosankhidwa, 2 tomato, peeled, gulu la parsley, 300 g nyemba.

Zosakaniza zonse zimasakanizidwa, kuwonjezera ma clove atatu a adyo, omwe amapatsira kudzera pa Press, mafuta a maolivi (amatha m'malo mwa bioogurt). Ngati mungafune, mutha kuwonjezera pa saladi mwatsopano nkhaka, masamba obisika a mkate.

Msuzi wa nyemba

Mufunika 300 g nyemba zoyera kapena zofiira, 100 g wa phwetekere, phala 4, kaloti, anyezi, zitsamba, 1 lita imodzi ya nkhuku.

Bweretsani msuzi kwa chithupsa, kuwonjezera mbatata zosenda, anyezi, kaloti, phwetekere. Wiritsani kwa mphindi 10-15. Onjezani nyemba, amadyera.

Mutha kusintha kaphikidwe kakale powonjezera bowa, chifuwa cha nkhuku, udzu winawake, adyo ku zosakaniza zazikulu.

Msuzi Woyera wa Nyemba ndi Sipinachi

Zakudya zofunikira kwambiri za cholesterol yayikulu, atherosulinosis, matenda ashuga. Kuti mukonzekere, muyenera 2 tbsp. l mafuta a masamba, anyezi 1, udzu winawake, nyemba 600 za nyemba, gulu la sipinachi.

Thirani madzi pang'ono pansi pa poto, kuwonjezera mafuta, anyezi, udzu wosankhidwa, mphodza chilichonse kwa mphindi 5 mpaka 10. Kwa okonda zonunkhira, mutha kuwonjezera ma clove adyo wosenda, zidutswa 2-3.

Kenako onjezani nyemba, kutsanulira 500 ml ya madzi kapena nkhuku. Mutha kusefa ndi tsabola, thyme. Bweretsani msuzi ku chithupsa, kenako wiritsani kwa mphindi 15 mpaka 20 pa moto wochepa. Onjezani sipinachi mphindi 5 musanaphike.

Pazophika zonse, nyemba zophika zopangidwa kale zimagwiritsidwa ntchito.

Contraindication

Nyemba sizingakhale chifukwa cha zinthu zovulaza, koma pali zotsutsana pakugwiritsa ntchito masamba awa. Izi zikuphatikiza:

Matenda a chiwindi, impso. Mukamagwiritsa ntchito nyemba, ma stagnates a bile, kapena kuposa pamenepo, amalowa kapamba. Izi ndizowopsa makamaka ngati pali miyala mu ndulu.
Zilonda zam'mimba. Chiphuphu chambiri chimachulukitsa katundu pamimba, ndikuwonjezera matendawa. Ndi zilonda zam'mimba, gastritis, chakudyacho chiyenera kukhala chosavulaza momwe mungathere, kuteteza nembanemba yam'mimba kuti isakwiye.
Gout Chomwe chitukuko cha matendawa chimayambira ndimatenda a metabolic, omwe amatsogolera kuchuluka kwa mchere wa uric acid. Ma legamu ndi olemera mu purines, kuwonjezera kuchuluka kwa zinthu zovulaza m'maphatikizidwe, kuonjezera kusalingana pakati pa mapuloteni, mafuta, chakudya, ndikuchulukitsa matendawa.

Kafukufuku wazachipatala awonetsa kuti nyemba ndi mankhwala athanzi, ogwira anti-cholesterol omwe muyenera kuphatikiza muzakudya zanu za tsiku ndi tsiku. Kukumana kwa triglycerides, LDL, VLDL kumachepetsedwa ndi 15% pambuyo pa masabata atatu. Zizindikiro zamkati mwa mtima zimayenda bwino, kuthekera kwa vuto la mtima, kugunda, matenda amtima kumachepetsa 40%.

Zinthu zomwe zidakonzedwa ndi olemba polojekitiyi
malingana ndi ndondomeko yakusinthaku.

Momwe mungasungire cholesterol yabwinobwino

Ngati mayesowa akuwonetsa kuti kuchuluka kwa zinthu zonga mafuta kumachuluka (cholesterol yathunthu siyiyenera kupitirira 5.2 mmol / l), pamenepo madotolo amamuchitira wodwala mankhwala. Koma nthawi zina zimakhala zokwanira kudya mokwanira ndikuchita masewera olimbitsa thupi. Ngati pa gawo loyambirira la matendawa atasintha matendawa m'magazi, ndiye kuti metabolidi ya lipid amatha kuchepetsedwa. Kuti muchite izi, muyenera:

Chepetsa kudya nyama yofiira, nsomba zamafuta, zonona wowawasa, mazira ndi zakudya zina zomwe zimakhala ndi mafuta azinyama zochuluka.
Nthawi zonse muziwongolera kuchuluka kwa cholesterol m'mwazi.
M'malo mwa zakudya zovulaza, monga masamba, zipatso, chimanga, ndi nyemba mu chakudya chanu. Zogulitsazi zimakhala ndi zinthu zomwe zimatha kusokoneza cholesterol. Magwero a kufufuza zinthu ndi mavitamini - nyemba, chimanga, mtedza, tirigu, ndimu, malemu, ma amondi, Kombucha, nthangala za sesame, ndi zina zambiri.

Zakudya zopanda pake zimatha kudwala matenda osiyanasiyana. Ndipo ngati cholesterol imakwezedwa, muyenera kufunsa dokotala yemwe angakupatseni malangizo a kusankha zakudya zoyenera popanda kusankhana ndi thanzi, poganizira zomwe zimachitika mthupi.

Zothandiza katundu

Nyemba ndi njira yodalirika yokwaniritsira kagayidwe ka mafuta. Pa chikhalidwe ichi muli mchere wambiri, zinthu za phulusa, mapuloteni, makina, mavitamini a magulu B, A, C, E, PP, K, komanso mafuta amadzimadzi. Ichi ndi mankhwala azakudya, popeza ili ndi mphamvu yaying'ono - 123 kcal.

Nyama, zinthu zamkaka sizomwe zimangopeza mafuta, komanso mapuloteni ofunikira. Akakhala ochepa, pali vuto la kusowa kwa zinthu zomangira khungu. Imathetseka mosavuta ngati muphatikiza nyemba muzakudya.

Mafuta pachikhalidwe ichi alibe mafuta a cholesterol, ndipo mapuloteni azomera sawopsa kuposa nyama.

Chifukwa chake, kukonza matenda a lipid m'thupi, tikulimbikitsidwa kuti mafuta a nyama asinthidwe ndi ma nyemba, kuphatikizapo nyemba. Zapezeka kuti zakudya zam'mera zotere zimachepetsa cholesterol ndi 10%.

Nyemba zilizonse zimathandiza

Kodi nyemba zoyera ndizabwino kapena ndi zofiira? Amakhulupirira kuti nyemba zilizonse zochokera ku cholesterol yayikulu zimathandizira, kuphatikizapo ma nyemba ena. Mwachitsanzo, zakudya zosungunuka zamafuta zomwe zimapezeka mu mphodza zimayang'anira mafuta amafuta a cholesterol ndi excretion. Ngati mumakonda kudya nyemba zoyera, ndiye kuti mutha kubwezeretsa njira za metabolic, kusintha shuga m'magazi ndiku kuyiwala za kudzimbidwa.

Nyemba zamtundu wina ndizodzikongoletsa, zomwe sizitha kuyamwa zinthu zachilengedwe. Kuphatikizidwa kwa chikhalidwe ichi kuli ndi mavitamini ndi michere: magnesium, folic acid, chitsulo, calcium, chromium. Chifukwa cha izi, zakudya zochokera ku kalori wotsika chonchi komanso nthawi yomweyo zamafuta ambiri ndizofunikira kwambiri kwa achinyamata panthawiyi yomwe akukula komanso amayi apakati.

Nyemba zazingwe zimasinthasintha zochita za impso, chiwindi, kupuma, mtima, mitsempha yamagazi, ndi dongosolo lamanjenje. Chifukwa chakuti ili ndi zinc, kulemera kumapangitsa matenda, kumathandizira kuthana ndi kunenepa kwambiri ndi matenda a lipid metabolism. Nyemba zolimba ndizothandiza kwa iwo omwe ali ndi vuto la kuchepa magazi komanso magazi. Koma musanadye nyemba zosankhira zobiriwira, muyenera kuziphika.

Kodi nyemba zimatsuka bwanji cholesterol?

Ngati mumadya nyemba tsiku lililonse, mutha kukonza thanzi lanu. Kupatula apo, zinthu zonsezi zimakhala ndi sungunuka komanso mafuta osakwanira.

Chifukwa chakuti fakitale yopanda kanthu imatenga chinyezi ndikukulira kukula, ngati chinkhupule, imakhala ndi katundu woyeretsa. Kusuntha m'matumbo, mtundu uwu wa "zovala zam'madzi" umatsuka makhoma ake.

Timbaloyo imakhala yayikulupo, popeza mafuta osakwanira amachotsa zinthu zofunkhazo, poizoni, ndi mafuta m'thupi ochuluka. CHIKWANGWANI chopanda kanthu ndizothandiza makamaka kwa iwo omwe adzimbidwa.

Soda yophika ingathandize kupewa kupangidwa kwa mpweya, imawonjezedwa pamphepete mwa supuni panthawi yomwe nyemba zimaphika.

Momwe mungapangire mbale ya nyemba

Kuti muchepetse cholesterol, muyenera kudzaza kapu ndi theka ndi nyemba ndikudzaza ndi madzi. Izi zimachitika madzulo, kuti nyemba zimadzaza ndi madzi usiku. M'mawa, madzi asinthidwa kukhala atsopano. Thirani soda pang'ono pano. Nyemba ndiye kuphika. Muyenera kudya mu mitundu iwiri. Njira ya mankhwala ndi milungu itatu. Kuchuluka kwa mafuta m'thupi m'masiku ano kudzachepa.

Zina mwa nyemba zimathandizira kuti mafuta am'munsi azikhala. Chinsinsi:

2 tbsp. l Zinthu zosaneneka ziyenera kudzazidwa ndi madzi (1 chikho),
Masamba nyemba zophika kwa mphindi pafupifupi 2-3,
msuzi uzikhala wokonzeka utaphatikizidwanso theka lina la ola.

Imwani 2 tbsp. m'mawa, masana ndi madzulo kwa masiku 14. Kenako pumulani kwa masiku ambiri ndi kubwerezanso mankhwalawo. Zinthu zophatikizika ndi nyemba - ndiwo zamasamba, zitsamba, mafuta a masamba, mbewu zonse, pasitala yokhoza. Palibenso chifukwa chowonjezera batala m'mbalezi. Pofuna kukonza njira za metabolic mthupi, mchere umafunika kuyikidwa pang'ono.

Musanayambe chithandizo ndi nyemba, muyenera kufunsa dokotala. Tiyenera kudziwa kuti chinsinsi chilichonse chingakhudze chida china mosiyanasiyana. Pakakhala kuchepa kwa cholesterol, muyenera kukhala ndi moyo wathanzi: osamwa mowa, osasuta. Othandizira chithandizo adzakhala mawonekedwe abwino, moyo wa mafoni - maphunziro akuthupi, kuyenda maulendo atali,

Ubwino wa nyemba ndi mafuta ambiri

Kuwonongeka kwa lipid metabolism, kuyika kwa zolembedwa za atherosselotic mkati mwa ziwiya kumawoneka chifukwa cha kudzikundikira kwa mowa wamafuta - cholesterol.

Pulogalamuyi ndi mbali ya selo, imagwira ntchito yofunika kwambiri yopanga vitamini D, kapangidwe ka ma steroid, mahomoni (adrenal cortex, genital).

Sizimasungunuka m'madzi a m'magazi. Chizindikiro chazomwe zili bwino ndi 3.9-5.2 mmol / l, kuwonjezeka kwa kufunika kotereku kumabweretsa kukula kwa ziwonetsero zazikulu m'thupi la wodwalayo.

Pali njira yotetezeka yomwe ingalepheretse matenda. Mwanjira imeneyi, kuphatikiza kwa lipids mthupi ndikugwiritsa ntchito nyemba pafupipafupi.

Nyemba zokhala ndi cholesterol yambiri zimathandizira kuchepetsa chizindikirochi komanso kusintha njira zomwe zimagwira m'thupi.

folic acid
phytosterols,
magnesium
omega zidulo zomwe zimapangitsa kuti matendawa azikhala ndi gawo la mafuta.

Nyemba zamtundu wachilengedwe ndizopangidwa kuchokera ku mbewu, zomwe kuwonjezera pa izi mu kapangidwe kake zimakhala ndi mavitamini B ambiri - B6, B9, B12.

Kuperewera kwa mavitamini a B mwa anthu kumayambitsa:

Kuphwanya mafuta kagayidwe, kamene kangakulitse kuchuluka kwa mamolekyulu omwe amasamutsa madzi osakwanira a lipophilic.
Kusalala ndi kutanuka kwa khoma lamkati la sitimazo kumachepetsedwa, zomwe zimapangitsa kusintha kwa njira zawo.

Ma legamu athandizira kuchepetsa kuchuluka kwa kupanga kwa steroid ndi chiwindi. Ma acid a Omega amathandizira kuchotsa cholesterol owonjezera ku madzi a m'magazi. Malonda ake ali ndi phytosterol. Kapangidwe ka maselo a kachulukidwe kameneka kamafanana ndi cholesterol ya nyama, chifukwa chake, imatha kusintha cholesterol yoyipa ya plasma.

Nyemba - wothandiza polimbana ndi cholesterol

Nyemba ndi chimodzi mwazinthu zofunika kwambiri muzakudya za anthu, nyemba sizitaya nthawi yathu.

Akatswiri amakono pankhani yazakudya amati kudya magalamu 150 a zipatso patsiku kumakupatsani mwayi wowona zotsatira za kuchira pambuyo masiku 14.

Kudya masamba mwezi uliwonse kumakonza cholesterol ndi 10% mpaka kutsikira. Selari ndi bwino kutsitsa cholesterol.

Pofuna kuphika nyemba, timalimbikitsidwa kutsatira malamulo ena pokonzekera izi. Chifukwa, mwachitsanzo, tikulimbikitsidwa kuti musanagwiritse ntchito nyemba, muziwatsanulira usiku ndi madzi, chifukwa cha njirayi, nthawi yofunika kukonza mbale yafupika.

Zotsatira zaumoyo wakudya nyemba zokhwima ngati izi:

Ndikotheka kusintha chitetezo chokwanira, thanzi, moyo, kupewa chiopsezo cha matenda.
Magwiridwe antchito am'mimba amakhazikika.
Metabolism ya cholesterol imabwezeretseka.
Mitsempha yamagazi yamagazi imayenda.
Pali kuchepa kwa kulemera kwa thupi pamaso pa kuchuluka kwake.

Itha kugwiritsidwa ntchito ngati mbale yophika yokha kapena yophika mawonekedwe. Zimaphatikizidwa mu saladi ndi masamba. Kukoma kwa malonda ndi katundu wopindulitsa kumapangidwira pakupera nyemba kukhala boma la mushy.

Supu iliyonse yamuzu ndi yabwino kwa thupi. Ndikulimbikitsidwa kuti muzidya zakudya zotere pafupipafupi kwa milungu iwiri. Pogwiritsa ntchito decoctions ndi infusions, kuphwanya kawiri kwa mankhwala omwe amavomerezeka tsiku lililonse.

Pofuna kupewa kuchuluka kwamatumbo, kumalimbikitsidwa kuwonjezera supuni ya mkate pamutu pa mpeni.

Njira yabwino kwambiri yogwiritsira ntchito nyemba ndi iti?

Chomera chimakhala ndi ma phytosterols, omwe amamwetsedwa bwino m'malo amadzimadzi. Zina mwazinthu zimalimbikitsidwanso kuti azisamalidwa pang'ono ndi kutentha. Kuti muchepetse kuphika, mutha kugwiritsa ntchito zipatso zosankhidwa.

Zomwe zimakonzedwa pasadakhale mumitsuko zimayatsidwa ndi viniga ndi brine, timalimbikitsidwa kukhetsa ziwalozi musanagwiritse ntchito nyemba, ndikutsuka mbewu ndi madzi.

CHIKWANGWANI mukamagwiritsa ntchito nyemba zamzitini chimasungidwa kwathunthu muzinthu. Kugwiritsa ntchito kwazinthuzo kumalimbikitsa ntchito ya m'mimba, komwe kungakhale chifukwa chosasangalatsa mwa anthu omwe ali ndi matenda am'mimba. Ndi nyemba, mutha kupanga saladi yabwino pogwiritsa ntchito nsomba zam'nyanja.

Zakudya zodziwika bwino ndi msuzi wamasamba.

Kuti mukonzekere, muyenera magalamu 200 a zipatso, mbatata ziwiri ndi malita awiri amadzi kapena msuzi. Kuphika zosakaniza mpaka zofewa. Msuzi uwu umayenda bwino ndi sipinachi, kabichi, kaloti wokazinga, masamba a bay, anyezi, adyo. Ngati madzi amagwiritsidwa ntchito m'malo msuzi kupanga supu, ndiye kuti mbaleyo imatha kuphatikizidwa ndi kuwonjezera mafuta ochepa azamasamba.

Chithandizo chotchuka kwambiri ndicho decoction wa nyemba zosankhwima. Zomera zazing'ono ndizoyenera izi. Kukonzekera supuni ziwiri, kutsanulira 200 ml ya madzi otentha. Wiritsani kwa mphindi zitatu. Kuumirira theka la ola. Mankhwala oterewa amatengedwa masiku 14, katatu patsiku, mu 30-30 ml.

Malinga ndi ndemanga za anthu omwe ayesa chithandizochi popewa kugwiritsa ntchito, potsatira kugwiritsa ntchito kwawo, kusintha kwa thanzi kumadziwika, zomwe zikuwonetsa kubwezeretsa ntchito kwamankhwala ndi ziwalo zambiri.

Powonjezera nyemba muzakudya, mutha kuchepetsa mosavuta cholesterol m'thupi la wodwalayo.

Kusungabe kuchuluka kwa cholesterol m'malo oyenera, tikulimbikitsidwa kuti musangogwiritsa ntchito zakudya zomwe zimatsitsa LDL, komanso kutsatira zakudya zomwe dokotala wanu adalimbikitsa.

Nyemba zothandiza komanso zovulaza za nyemba zimakambidwa mu kanema munkhaniyi.

Sonyezani shuga yanu kapena sankhani jenda kuti muyimikize.

Zotsatira za mafuta m'thupi

Nyemba zimagwira pa cholesterol mwanjira yoti "imathamangitsa" kuchuluka kwa thupi, ndikuyeretsa mitsempha ya magazi.

Kafukufuku wasonyeza kuti mbale za nyemba zimachepetsa cholesterol yonse ndi 10% ikamadyedwa tsiku lililonse kwa milungu iwiri.

Mlingo wa nyemba zolimbikitsidwa patsiku ndi 150-200 g.

Ndi cholesterol yayikulu, poyambira, ndikofunikira kusankha pazoyenera kudya. Chitsimikiziro ndicho kupatula zakudya za zinthu zomwe zimatha kuwonjezera. Makamaka, izi ndi zinthu zomwe zimakhala ndi mafuta a nyama - nyama, nsomba, mkaka.

Koma ndizosatheka kuzisiyiratu, chifukwa pali mapuloteni ambiri ofunikira kuti thupi lizigwira ntchito bwino. Nyemba zimathetsa vutoli - mapuloteni okwanira amalola kuti zisinthe m'malo mwazinthu izi, zikukwaniritsa thupi ndi zinthu zonse zofunika.

Ichi ndichifukwa chake masamba ali nazo pakati pawo zomwe amakonda.

Momwe mungadyere kuti muchepetse cholesterol

Sikokwanira kungopatsa zakudya zomwe zimapanga cholesterol "choyipa". Ndikofunika kudya pafupipafupi zakudya zomwe zimakhala ndi mafuta ochulukirapo, mafuta a omega-polyunsaturated acids, CHIKWANGWANI, ndi pectin kuti tisunge cholesterol yabwino “bwino” ndikuthandizira kuchotsa cholesterol “yoipa” yambiri.

• Cholesterol othandiza mumapezeka mu nsomba zamafuta, monga tuna kapena mackerel. Chifukwa chake, idyani nsomba 100 zam'madzi kawiri pa sabata. Izi zikuthandizira kuti magazi asungunuke komanso kuti magazi asatayike, chiopsezo chake ndichopezeka kwambiri ndi cholesterol yamwazi.

• Mtedza ndi zakudya zamafuta kwambiri, koma mafuta, omwe amapezeka mumtedza osiyanasiyana, amakhala opaka zambiri, ndiye kuti, amathandiza kwambiri thupi. Ndikulimbikitsidwa kudya 30 g ya mtedza katatu pa sabata, ndipo pazamankhwala mungagwiritse ntchito osati ma hazelnuts ndi walnuts, komanso ma amondi, mtedza wa pine, mtedza waku Brazil, mtedza wa cashew, pistachios.

Wowonjezera bwino mulingo wa mbewu zopindulitsa za cholesterol mpendadzuwa, nthangala za sesame ndi fulakesi. Mumadya magalamu 30 a mtedza, mwachitsanzo, ma walnuts 7 kapena ma amondi 22, zidutswa 18 za ma cashews kapena 47 pistachios, 8 mtedza wa ku Brazil.

• Mwa mafuta a masamba, mumakonda mafuta a maolivi, soya, mafuta opendekera, komanso mafuta a mbewu za sesame. Koma osagwirizana ndi mafuta, koma onjezerani ku zakudya zomwe zimapangidwa kale. Zimathandizanso kungodya ma azitona ndi zinthu zilizonse za soya (koma onetsetsani kuti ma phukusiwo akunena kuti zomwe zilipo sizikhala ndi zosintha mwanjira).

Kuti muchotse cholesterol "yoyipa", onetsetsani kuti mumadya 25-25 g wa fiber tsiku lililonse. Fiber imapezeka mu chinangwa, mbewu, mbewu, nyemba, masamba, zipatso ndi zitsamba. Imwani chinangwa pamimba yopanda supuni 2-3, onetsetsani kuti mwatsuka ndi kapu yamadzi.

• Musaiwale za maapulo ndi zipatso zina zomwe zimakhala ndi pectin, zomwe zimathandiza kuchotsa cholesterol yambiri m'mitsempha yamagazi. Pali ma pectins ambiri mu zipatso zamalanje, mpendadzuwa, beets, ndi peel mavwende.

Kuti muchotse cholesterol yambiri mthupi, chithandizo chamadzimadzi ndicofunika. Mwa zipatso zamadzimadzi, lalanje, chinanazi ndi mphesa (makamaka ndi kuwonjezera mandimu), komanso apulo, ndizothandiza kwambiri.

• Tiyi yobiriwira, yomwe imapha mbalame ziwiri ndi mwala umodzi, imathandiza kwambiri cholesterol yambiri - imathandizira kukulitsa cholesterol yabwino ndi magazi komanso imachepetsa chizindikiro "choyipa." Ndi bwinonso kugwiritsa ntchito madzi amchere pochiritsa ndi dokotala.

Kupeza kosangalatsa kunapangidwa ndi asayansi aku Britain: 30% ya anthu ali ndi jini yomwe imawonjezera kuchuluka kwa cholesterol "yabwino". Kuti mudzutse jini ili, mumangofunika kudya maola 4-5 aliwonse nthawi imodzi.

Amakhulupirira kuti kugwiritsa ntchito batala, mazira, mafuta anyama kwambiri kumachulukitsa cholesterol m'magazi, ndipo ndibwino kusiya kugwiritsa ntchito konse. Koma kafukufuku waposachedwa akutsimikizira kuti kapangidwe ka cholesterol m'chiwindi ndizogwirizana ndi kuchuluka kwake komwe kumachokera ku chakudya.

Ndiye kuti, kaphatikizidwe kamachuluka kamakhala ndi cholesterol yaying'ono mu chakudya, ndikuchepa pakakhala zochuluka zake. Chifukwa chake, ngati muleka kudya zakudya zokhala ndi cholesterol, zimangoyamba kuchuluka kwambiri mthupi.

Kuti mukhalebe ndi cholesterol yokhazikika, choyambirira, mutaye mafuta okwanira komanso opatsa mphamvu opezeka mu ng'ombe ndi mafuta a mwanawankhosa, ndikuchepetsa kudya batala, tchizi, zonona, zonona wowawasa, komanso mkaka wonse.

Kumbukirani kuti cholesterol yoyipa "imapezeka m'mafuta azinyama, ndiye kuti cholinga chanu ndi kuchepetsa mafuta m'thupi, ndiye kuti muchepetse kudya nyama. Nthawi zonse chotsani khungu la mafuta ku nkhuku ndi mbalame ina, yomwe ili ndi pafupifupi mafuta onse.

Mukaphika nyama kapena msuzi wa nkhuku, mukaphika, muziziziritsa ndikumachotsa mafuta owundawo, chifukwa ndi mafuta amtunduwu omwe amabweretsa vuto lalikulu m'mitsempha ndikuwonjezera kuchuluka kwa cholesterol "yoyipa".

Kuthekera kopeza atherosulinosis ndi kocheperako ngati muli: • osangalala, mumtendere ndi inu ndi anthu omwe akuzungulirani, • osasuta, • osapatsidwa chidakwa, • okonda kuyenda nthawi yayitali mumlengalenga,

Mankhwala achikhalidwe monga njira yochepetsera cholesterol yayikulu

Cholesterol ndi yofunika kwambiri m'thupi la munthu. Amathandizira pakupanga mahomoni, ma asidi a bile, vitamini D, amathandizira magwiridwe antchito amthupi ndi chitetezo cha mthupi. Kuwonjezeka kwa cholesterol yamagazi (hyperlipidemia) kumabweretsa kusokoneza kwazomwe zimachitika mthupi.

Mitundu ya Cholesterol
Mafuta a cholesterol
Zoyambitsa Hyperlipidemia
Hypercholesterolemia Chithandizo
Zithandizo za anthu a mankhwala a folks pochizira cholesterol yayikulu
Maphikidwe a saladi
Madzi mankhwala
Infusions
Ziphuphu
Ndalama Zachitsamba
Tiyi ndi zakumwa zina
Mapeto

Kugwiritsira ntchito mankhwala azikhalidwe kwa cholesterol yambiri kuli ndi zabwino zingapo. Choyamba, kuchiritsa zitsamba ndi zinthu zina sikunapweteke. Kachiwiri, kuchepetsedwa kwa cholesterol ndi mankhwala wowerengeka amaloledwa kuphatikizidwa ndi mankhwala.

Mitundu ya Cholesterol

Mu thupi la munthu, cholesterol imanena za lipoproteins. Pali mitundu ingapo ya ma lipoprotein:

High Density Lipoproteins (HDL).
Low Density Lipoproteins (LDL).
Kutsika kwambiri kwa lipoproteins (VLDL) kotsika kwambiri.

LDL ndi VLDL amaonedwa kuti ndi “oyipa” cholesterol. Kuwonjezeka ndendende m'magulu amenewa kumabweretsa mapangidwe a cholesterol, kuonjezera chiopsezo chotenga matenda a mtima (matenda a mtima) ndi atherosulinosis. Kuchokera ku cholesterol yovulaza, chiopsezo cha matenda amtima ndionso chimakwera.

Mafuta a cholesterol

Magazi a cholesterol abwinobwino amasiyanasiyana ndi kuchuluka kwa zaka, komanso jenda ya munthu.

Nthawi zambiri, cholesterol mwa mkazi wathanzi ndi 2.2-6.19 mmol / L. Mulingo wabwinobwino LDL ndi 3.5 mmol / L, HDL ndi 0.9-1.9 mmol / L.

Mwa amuna athanzi, kuchuluka kwa cholesterol kumakhala kuyambira 3,6 mpaka 5.2 mmol / L. Chikhalidwe cha LDL ndi 2.25-4.82 mmol / L, HDL ndi 0.7-1.7 mmol / L.

Zomwe zimayambitsa cholesterol yayikulu ndi izi:

Zakudya zoperewera (kudya zakudya zomwe zimakhala ndi mafuta azinyama).
Nthawi zonse pamavuto.
Fodya, uchidakwa.
Kukhala wonenepa kwambiri kapena wonenepa kwambiri.
Kuphwanya mafuta kagayidwe (dyslipidemia).
Zosintha muyezo wa mahomoni m'magazi a azimayi pa nthawi yoyembekezera komanso mkaka wa m'mawere (izi zimaphatikizidwa ndi kuchuluka kwa progesterone mu thupi la mkazi).
Nthawi ya kusintha kwa thupi, kusinthira.
Choyipa.
M'badwo.

Kudziwa momwe mungachepetse cholesterol yayikulu ndi mankhwala wowerengeka, zomwe zimayambitsa ndi zosankha zake, mutha kuchepetsa kwambiri mwayi wokhala ndi matenda a hemorrhagic, kugunda kwa mtima, komanso atherosulinosis.

Momwe mungachepetse cholesterol yamagazi? Izi zitha kuchitika pogwiritsa ntchito njira zosagwiritsa ntchito mankhwala osokoneza bongo komanso mankhwalawa.

Mankhwala ochepetsa cholesterol agawidwa m'magulu anayi:

Omwe amachokera ku bile acid ("Colestipol", "Cholestyramine").
Kukonzekera kwa Nicotinic acid (ma vitamini a D3, PP).
Fibates (Atromid, Miskleron).
Statins ("Crestor", "Liprimar").

Mankhwala omwe amapezeka, komanso kukula kwake, amangochitika ndi adokotala.

Pomaliza, tikambirana momwe tingachepetse cholesterol ndi mankhwala wowerengeka. Mosakayikira, imodzi mwazinthu zothandiza za kupewa mankhwala osokoneza bongo polimbana ndi cholesterol ndi mankhwala achikhalidwe. Zakudya zomwe zimagwiritsidwa ntchito polimbana ndi cholesterol, kwenikweni, ndi chinthu chachilengedwe. Zimabwezeretsa mulingo woyenera wa cholesterol yabwino ndi yoyipa.

Zakudya Zomwe Zimagwiritsidwa Ntchito Pansi LDL:

Nsomba zamafuta zimatha kuchotsa LDL m'magazi. Uku ndi hering'i, nsomba, nsomba, maluwa. Zokonda zimaperekedwa ku mitundu yam'madzi.
Mtedza ndi mbewu: ma pistachios, ma almond, walnuts, nthangala za sesame, mpendadzuwa, maungu. Amathandizira kutsitsa cholesterol.
Mafuta ophikira ndizabwino cholesterol kutsitsa - soya, sesame, chimanga. Ndikulimbikitsidwa kukongoletsa nyengo.
Zipatso zatsopano, masamba - koyambirira kuli mphesa zofiira, mapeyala, kabichi, udzu winawake. Izi zimagwiritsidwa ntchito moyenera kuti muchepetse cholesterol.
Ma legamu amakhudzanso kuchepa kwa cholesterol. Mutha kuphika ndi kuwonjezera kwa nandolo zobiriwira, nyemba.

Malangizo ena potsatira zakudya za anticholesterolemic:

Pewani nyama mafuta muzakudya, kalulu, nyama yankhuku ndiolandiridwa.
Chepetsa mchere wambiri osapitirira 5 g / tsiku.
Zakudya ziyenera kudyedwa pafupipafupi (nthawi 5-6 / tsiku) m'magawo ang'onoang'ono.
Ndikulimbikitsidwa kugwiritsa ntchito zinthu zomwe zimaphatikizapo mavitamini ndi michere yambiri. Zakudya zimalimbikitsidwa kuti ziziwiritsa, ziwotche, mu uvuni.

Ena maphikidwe odana ndi cholesterol

Zakudya zochepa zosavuta komanso zopanda thanzi kuti muchepetse cholesterol yanu yoyipa. Njira yabwino ikhoza kukhala kuphatikiza mandimu ndi mpunga, komanso nguluwe zophukira ndi tirigu wophukira. Poterepa, zotsatira za kusintha matenda a cholesterol zidzakhala bwino.

Inde, zimawoneka ngati zopatsa mphamvu komanso zopweteka, koma nyemba zimasintha. Zofunika: nyemba kapena nyemba, azungu omenyedwa, msuzi wa salsa.

Msuzi wokongoletsa

mbatata zina - zidutswa 2-3,
mphodza - 200 magalamu
anyezi - chidutswa chimodzi,
kaloti - 1 chidutswa.

Simuyenera kuwaza anyezi ndi kaloti, muyenera kuyiyambitsa mwatsopano, kotero mavitamini ambiri adzapulumutsidwa.

nyemba zilizonse: nyemba, anapiye, nandolo kapena mphodza,
masamba
phwetekere phala kapena msuzi.

Wiritsani nyemba mpaka kuphika. Masamba, mwachangu mu poto kapena mphodza. Onjezani nyemba ku mbale, kutsanulira masamba, kutsanulira phwetekere kapena msuzi. Ndi chakudya chamadzulo ichi, za mbatata, komanso mpunga, mutha kuyiwala.

Momwe mungaphikire: ikani chomaliziracho mbale zosaphika mafuta, kuwaza ndi zokometsera ndikuyika mu uvuni wofundidwa mpaka madigiri 200. Mbale izikhala yokonzeka mumphindi 25,

Mbewu za mbewu iyi zimabwera m'mitundu yosiyanasiyana ndi kukula kwake. Pazomwe zili pazinthu zazofufuza ndi zinthu zina, mitunduyo imakhala yofanana. Apa, chisankho chimadalira kwambiri pakukongola kowoneka bwino. Kwambiri, mtundu uwu wa mandimu umaphatikizidwa ndi masamba omwe ali ndi vitamini C wambiri.

Zikuwoneka zabwino kwambiri pamasaladi, ozizira owonda. Nayi imodzi mwazakudya za saladi:

300 g - nyemba za utoto uliwonse,
100 g - nyama yankhanu,
2 zidutswa za tomato watsopano,
3 cloves wa adyo,
Leafy parsley
Mayonesi kapena yogurt wotsekemera,
Mchere, tsabola, wakuda pansi kuti mulawe.

Timadula ndikusakaniza zosakaniza zonse ndikusintha ndi tsabola, mchere ndi mayonesi. Mutha kuwonjezera owonongera ku saladi, m'malo mwa tomato kuwonjezera nkhaka zatsopano, tchizi yophika kapena nkhuku yophika. Nazi zolumikizira zanu zokha. Ndizomvetsa chisoni kuti sizogulitsa zonse zomwe zimakhala ndi phindu lalikulu ngati nyemba.

Kuphika kabichi, tomato, zukini, nyemba,
Sinthani masamba otentha limodzi ndi msuzi ku blender ndi kupera mpaka puree
Onjezani mchere, tchizi ndi tsabola.

Kuchokera pazonse pamwambapa, ziyenera kuganiziridwa kuti nyemba zimakhala ndi katundu wa anticholesterol: Imalimbana ndi cholesterol yoyipa bwino kwambiri ndikuthandizira kuwonjezera zabwino. Mutha kuyembekezera phindu lapadera kuchokera pamenepo kuphatikiza ndi zakudya zina zopatsa thanzi.

Ndi njira zoyambira: kusiya zizolowezi zoyipa, kutsatira kadyedwe, kumwa mankhwala, kuchita masewera olimbitsa thupi, kugwiritsa ntchito mankhwala ochiritsira wowerengeka, mutha kubwezeretsanso cholesterol yofunikira munthawi yochepa ndikupewa zotsatira zoyipa za thupi lanu.

Idyani nyemba zamtundu uliwonse ndikukhala wathanzi!

Zachidziwikire, palibe amene amafuna kuti nyemba kapena nyemba zophika kamodzi zitheke. Nyemba zimaphatikizidwa bwino ndi mbewu za tirigu: mpunga, buckwheat, mapira. Pankhaniyi, mbale sizikhala zokhoma zokha, komanso zopindulitsa thupi, ndipo zotsatira za anticholesterol zidzachuluka kwambiri.

Poyamba, titha kunena kuti mbaleyi sioyenera konse kwa anthu omwe ali ndi cholesterol yayikulu, koma sizili choncho. Zakudya zotsatirazi zimagwiritsidwa ntchito popanga burritto chamagulu: nyemba kapena nyemba, msuzi wapadera wa burritto, ndi azungu azira.

Madzi mankhwala - njira yabwino wowerengeka yochepetsera cholesterol

Mlingo, kutengera thanzi lanu komanso zaka zanu, sankhani nokha. Amakhala kuchokera ku supuni ziwiri (zopitilira 60) mpaka kapu imodzi (thupi laling'ono). Zipatso za Japan Sophora ndi White Mistletoe zimathandizira kukonza magazi kupita ku ubongo, kuthetsa matenda oopsa komanso kuthandizira pochiza matenda angapo amtima.

Chinsinsi chabwino cha cholesterol yayikulu: tengani ufa wa maluwa owuma a linden. Pogaya maluwa a linden mu ufa mu chopukusira cha khofi. 3 pa tsiku, kumwa 1 tsp. ufa wa laimu chotere. Imwani mwezi, ndiye kupuma kwa masabata awiri ndi mwezi wina kutenga linden, wotsukidwa ndi madzi omveka.

Poterepa, tsatirani zakudya. Tsiku lililonse pamakhala katsabola ndi maapulo, chifukwa katsabola amakhala ndi vitamini C ndi pectin ambiri maapulo. Zonsezi ndi zabwino m'mitsempha yamagazi. Ndipo ndikofunikira kwambiri kufikitsa mulingo wa cholesterol kukhazikitsa ntchito ya chiwindi ndi ndulu.

Kuti muchite izi, tengani milungu iwiri, ndikupumula kwa sabata limodzi, kulowetsedwa kwa zitsamba za choleretic. Awa ndi ma stigmas a chimanga, chosafa, tansy, nthula zamkaka. Masabata awiri aliwonse, sinthani mawonekedwe a kulowetsedwa. Pambuyo pamiyezi iwiri kapena itatu yogwiritsa ntchito mankhwalawa wowerengeka, mafuta a cholesterol amabwereranso kwina, pali kuwongolera bwino.

Saladi wokometsera

300 g nyemba zophika, iliyonse.
100 g ya nkhanu nyama.
2 tomato.
2 cloves wa adyo.
Mitundu.
Yogati yopanda mafuta.
Zonunkhira kuti mulawe.

Ikani nyama yankhanu, kuwaza tomato ndi zitsamba, kudutsa adyo kudzera pophwanya. Ikani nyemba, nyama za nkhanu ndi tomato mu mbale ya saladi. Mu chidebe chosiyana, sakanizani yogati, zitsamba, zonunkhira ndi adyo. Onjezerani kuvala pazosakaniza zina ndikusakaniza.

Mutha kuwonjezera pa saladi rye crackers ndi ophika nkhuku fillet, ndikusintha tomato ndi nkhaka zatsopano.

Msuzi wamasamba

Wiritsani kapu ya nyemba zoyera. Wiritsani malita 2 a madzi kapena msuzi - masamba kapena nkhuku, ngati mungafune. Onjezani anyezi wonse ndi kaloti, kuwaza theka la kabichi, mchere ndi tsabola.

Sambani, peel mbatata ziwiri zapakatikati, kuwaza finely ndikuwonjezera madzi. Payokha yophika kuyika. Kuti muchite izi, pewani tomato angapo, pukuta ndi simmer mu poto yokazinga kwa mphindi 10 mumafuta a azitona ndi nyemba.

Onjezani kukazinga ku poto ndi kuwiritsa wina kwa mphindi 10-15. Pambuyo - thimitsani ndikulole kuti izi zokha.

Nyemba msuzi ndi masamba

Tengani zamasamba zonse zofanana. Wiritsani payokha. Sendani tomato, kudula kabichi kukhala mainchesi. Ikani masamba otentha ndi nyemba mu blender, onjezani masamba ena ndi kuwaza. Onjezani tchizi ndi zonunkhira kuti mulawe.

Chifukwa cha mawonekedwe ake, nyemba zimakhala zoyamba pakati pazakudya zomwe zimaloledwa ndi mafuta ambiri. Zakudya izi zitha kuchepetsa kwambiri mulingo wake pokonzekera bwino.

Ubwino wa nyemba ndi mafuta ambiri

Cholesterol ndi mtundu wamafuta omwe amapangidwa m'chiwindi ndipo amatenga nawo mbali machitidwe a thupi lonse laanthu.

Kuchulukitsa kapena kuchepa, monga kupatuka kulikonse kuchokera kuzowonetsa bwino, ndizowopsa mthupi la munthu, chifukwa zimatha kuyambitsa zovuta zina. Ndondomeko ya metabolic ndikupanga mahomoni ofunikira amadalira kwambiri pakupanga kwa chinthucho.

Njira yopangira chinthu imatha kusintha mwa kukonza zakudya, mwachitsanzo, nyemba zokhala ndi cholesterol, monga masamba ndi zipatso zambiri, zimabweretsa zabwino.

Ndi kupatuka kwakukulu kwa chizindikiro cha zinthu zomwe zili m'magazi, zakudya zopatsa thanzi sizingakhale zokwanira, pazinthu zotere muyenera kusintha chithandizo chamankhwala. Njira yamtunduwu siili yoyenera kwa odwala onse chifukwa cha zotsutsana zomwe zilipo.

Mwachitsanzo, othandizira omwe amasungunuka mafuta m'thupi nthawi ya atherosulinosis nthawi zambiri amatsutsana mwa anthu omwe ali ndi matenda am'mimba. Izi ndichifukwa choti zinthu zomwe zimaphatikizidwa ndi kapangidwe kake zimakhudza makoma am'mimba.

Pali njira yothandizira odwala otere, ndipo kupambana kwa chithandizo kumadalira makamaka pamalingaliro awo othandizira. Kuphatikiza zakudya ndi masewera olimbitsa thupi kumathandizira kugwirizanitsa bwino.

Kumbukirani kuti woyang'anira zakudya ayenera kufotokozera odwala zofunikira zazikulu, chifukwa menyu uyenera kuonetsetsa kuti zonse zofunikira zimaperekedwa mthupi.

Kodi ndichifukwa chiyani kuwonekera kwa zopatuka kuzikhalidwe zokhazikika ndizowopsa kwa anthu komanso momwe angathanirane ndi mfundo zotere?

Chinthu ndi chinthu chofunikira chomwe chimakhudzidwa m'njira zambiri zomwe zimachitika mthupi. Ndi chipangizo chovuta kupangira chomwe chiwindi chimayang'anira. Munthawi yomwe njirayi ili, pafupifupi 80% yazinthu zonse zomwe amapanga amapanga thupi lokhalo, ndipo 20% yotsala imalowa m'thupi la munthu ndi chakudya.

Zofunika! Anthu omwe amadya nyama yoyambira nyama kwambiri amawonjezera chiopsezo cha atherosulinosis. Izi ndichifukwa choti amalandila zinthuzo mu zochuluka mopitilira muyeso wovomerezeka.

Simuyenera kuganiza kuti kuti muchepetse kuchuluka kwa zofunikira, muyenera kusiyiratu chakudya chochokera kuzinyama. Kusintha kotereku sikokwanira. Thupi chifukwa cha masinthidwe otere limataya zofunikira ndipo izi ndizowopsa.

Pofuna kusintha matendawa, ndizokwanira kupanga zakudya za tsiku ndi tsiku kuti zinthu zofunikira zizipezekamo:

Ndikofunikira kuchepetsa kumwa (kulephera kwathunthu sikutanthauza):

anyama
mazira a nkhuku
nyama
kuphika mafakitale
mafuta aliwonse achinyama.

Nyemba zokhala ndi cholesterol, monga zinthu zina zilizonse zopangidwa ndi mbewu, zimatha kudya, sizibweretsa vuto. Ngati zizindikiro zoyezetsa magazi kwambiri zimaposa zikhalidwe zovomerezeka, muyenera kuganizira zipatso ndi ndiwo zamasamba, zomwe zili ndi mwayi wochepetsera kuperewera uku ndikulowetsa mu chakudya chanu chokwanira.

Ndizofunikira kwambiri kuti muchepetse zowunikira m'thupi la munthu, aliyense amadziwa za izi ndipo sakhala pachiwopsezo chokana mfundo iyi. Izi zimachitika makamaka chifukwa cha chiwopsezo chachikulu cha matenda akulu omwe amatha kufa.

Mndandanda wazomwezi zimaphatikizapo:

matenda a mtima
kulephera kwa mtima
matenda am'magazi,
kusasamala kwa mahomoni,
kunenepa
matenda oopsa
sitiroko
matenda a coronary
vuto la mtima.

Matendawa amakhala ndi mndandanda wotsogola kwambiri wazomwe zikuchitika masiku athu ano, chifukwa vuto lochepetsera cholesterol yoyipa ndiyofunikira. Poona kusintha kwakanthawi kake, mankhwalawa ndi osavuta ndipo safuna ndalama zapadera. Kuchira kwathunthu ndikotheka, kutanthauza kuchepa kwazomwe zimapangitsa kuti pakhale malire.

Zapamwamba

Pakusintha koyambirira kwa zizindikiro zowopsa kumbali yaying'ono, chithandizo chovuta ndichofunika, chomwe nthawi zambiri chimaphatikizapo njira zingapo:

Kupanga zakudya zopatsa thanzi.
Kudziwitsa zolimbitsa thupi zofunika.
Kukana kwathunthu zizolowezi zoipa, zomwe ndi kumwa mowa komanso kusuta.
Kugwiritsa ntchito mankhwala osokoneza bongo.
Kugwiritsa ntchito mankhwala wowerengeka.

Ngakhale kuti zigawo zonse ndizofunikira, maziko ake amatha kudziwika ngati zakudya. Chakudya chimatanthawuza kukana kwathunthu zakudya zomwe zimakhala ndi mafuta a nyama ndi maswiti. Anthu omwe ali ndi gawo lalikulu la chinthucho ayenera kukumbukira malamulo awa:

Kukana kudya chakudya chamadzulo. Chakudya chamadzulo sichikhala mochedwa kuposa maola 2 asanagone.
Masana, wodwala ayenera kudya madzi oyera oyera.
Kuti mupange menyu sabata limodzi, muyenera kulumikizana ndi katswiri wazakudya. Dokotala azitha kulingalira za chithunzi chonse cha matendawa ndikupanga chakudya kwa wodwalayo, poganizira mawonekedwe onse amthupi.

Zakudya zopatsa thanzi nthawi zambiri zimaphatikizapo kugwiritsa ntchito mankhwala azitsamba ndi mankhwala azitsamba azitsamba. Zomera zina zimatha kusungunula cholesterol ndikuchichotsa m'thupi. Kumbukirani kuti ndikofunikira kusankha phyto-osakaniza mukuganizira zomwe wodwalayo ali nazo, chifukwa zitsamba zosiyanasiyana nthawi zambiri zimayambitsa mavuto.

Zambiri zopangidwa ndi mbewu zimatha kukhala maziko a chakudya cha odwala omwe ali pachiwopsezo chachikulu chotenga atherosulinosis.

Mwachitsanzo, cholesterol ya legume, monga momwe zilili ndi zinthu zina, mulibe, komabe, ali ndi mphamvu zambiri ndipo amatha kuyimira maziko a kadzutsa kapena nkhomaliro. Muyenera kudziwa phindu la mabatire awa.

Nyemba ndi cholesterol ndimalingaliro okhudzana, chifukwa kudya izi mwazomera ndizothandiza kupewa matenda a mtima.

Kugwiritsa ntchito nyemba ndi chiyani?

Kuyambira kale, nyemba zakhala chakudya cha ku Russia. Zopindulitsa zawo ndizogwirizana kwambiri ndi kapangidwe kake. Muli izi:

ma acid
mafuta
mavitamini
mchere
folic acid
potaziyamu
Manganese
Vitamini B
CHIKWANGWANI

Kupeza chinthu china chokhala ndi mawonekedwe omwewo kumakhala kovuta kwambiri, chifukwa zilibe kanthu momwe mumagwiritsira ntchito nyemba ndi cholesterol. Chifukwa cha kuphatikiza kwapadera, zinthu zonsezi zimathandizirana bwino ndipo zimatengedwa kwathunthu ndi thupi la munthu, ndikuwonetsetsa:

Kubwezeretsanso kwa kugwira ntchito kwamanjenje.
Kupititsa patsogolo thupi lonse, kulimbitsa chitetezo chathupi motsutsana ndi maziko operekera maselo a ziwalo zonse ndi zinthu zofunika.
Zotsatira zabwino pa dongosolo logaya chakudya.
Kuthetsa cholesterol yoyipa.
Kubwezeretsanso mawonekedwe owoneka bwino a tsitsi ndi zitsitsi.

Zowonadi! Akatswiri otsogoza zakudya amati kugwiritsa ntchito miyendo tsiku lililonse kwa anthu omwe ali ndi cholesterol yambiri ndikofunikira. Pakatha masiku 14, kudya magalamu 150 tsiku lililonse, chizindikiritso cha kuchepa kwamphamvu kwa miyezo chimawonedwa.

Ndizosangalatsa kudziwa kuti anthu omwe amapanga masamba nthawi zambiri amakumana ndi mafuta ambiri omwe amapatuka kuchokera ku mfundo zovomerezeka. Ndipo nthawi zambiri zikhalidwe za nyemba ndi varnish ndizomwe zimayambira. Mwinanso kuwunikira malamulo oyambirira azakudya zopatsa thanzi kungathandize kuti nzika wamba zichotse vuto la kukhala ndi matenda atherosclerosis ndi matenda ena a mtima.

Odwala ayenera kulabadira kuti ma legamu onse ndi othandiza kwa wodwala yemwe ali pachiwopsezo chotenga atherosulinosis.

Ndi othandizira mwachilengedwe, akudziyika okha ngati adani enieni a chinthu choyipitsacho.

Munthu ayenera kulabadira kuti kusintha zakudya ndi njira imodzi yoyamba yochizira ndi kupewa matenda a mtima ndi mtima.

Kugwiritsa ntchito nyemba kuphatikiza cholesterol m'mwazi

Nyemba zokhala ndi cholesterol yayikulu ndi chida chodalirika komanso chotetezeka. Cholesterol ndi chinthu chokhala ngati mafuta chomwe chimawongolera kupezeka kwa ma membrane am'mimba kuti adye michere. Thupi lokha limatulutsa 80% ya chinthu ichi, 20% yotsala yomwe timapeza ndi chakudya.

Eya, ngati cholesterol ndiyabwinobwino, koma ngati ikuchulukirapo, ndiye kuti imayamba kudziunjikira ndikuyiyika pamakoma amitsempha yamagazi. Zotsatira zake, mafutawo amafuta.

Ndipo ngati simutenga zoyenera, musayambe kulandira chithandizo, ndiye kuti thupi limaleka kugwira ntchito bwino, mitsempha ya magazi imatsekeka ndipo mtima ndi ubongo zimavutika.