Kodi ndingathe kudya batala ndi mafuta ambiri?

Malinga ndi akatswiri azakudya, pali cholesterol yambiri mu batala, ndichifukwa chake imayenera kutengedwa. Kudya kwa 50 g kwazomwe zimapanga 1/3 ndizofunikira za tsiku ndi tsiku za thupi lanyama. Komabe, simungathe kupatula batala kuchokera pamenyu, popeza muli ndi mafuta komanso mavitamini ambiri. Mulingo woyenera kwambiri pakalibe contraindication ndi matenda opatsirana ayenera 10-20 g yokhayo yopangidwa patsiku. Komabe, musanadye zakudya, ngati kuchuluka kwa cholesterol m'magazi kumachulukitsa, ndikulimbikitsidwa kukaonana ndi akatswiri.

Kuphatikizika ndi katundu wothandiza

Mafuta omwe amapezeka mu malonda amachokera ku 77 mpaka 83%, koma kuchuluka kwa lipids mu ghee kumafika pafupifupi 100%.

Choyamwa chamkaka chimapezeka kuchokera ku mkaka wokhathamira wa mkaka kapena zonona, chifukwa chake chimakhala ndi mitundu yambiri ya nyama ya lipids. Chifukwa cha kuchuluka kwake pakudya, mafuta amayesetsa kupeza chakudya mwachangu. 100 g ya mankhwala ili ndi g g yamafuta 50 a mafuta ndi 24 g yamafuta osakwaniritsidwa. Komanso, mafuta ali ndi mafuta ambiri a retinol, tocopherol, carotene, cholecalciferol, ascorbic acid ndi mavitamini osungunuka a B.

Chifukwa cha Whey, thupi limatsukidwa ndi triaciglycerides ndipo limapukusa Ca mwachangu. Ma alfa-linolenic ndi ma Omega-6 acids, ambiri omwe amapezeka m'matumbo, amathandizira kuthetsedwa kwa cholesterol yoyipa. Pulogalamu yamkaka yolumikizidwa imalimbikitsidwa kuti muchepetse thupi, komanso munthawi ya mayeso ndi mkaka wa mayiyo. Kugwiritsa ntchito pophika kwachilengedwe komwe sikunawonekere kutentha pakuphika kumawongolera bwino ndipo kumakhala ndi zotsatirazi zochizira m'thupi:

Ngati muli ndi mankhwala mwanzeru, mutha kulimbitsa thupi lanu.

• kulimbitsa misomali ndi tsitsi,
• kukonza khungu.
• envelopu yamatumbo am'mimba,
• kukonza chitetezo chachilengedwe,
• kuthamanga kwa mapangidwe a minofu ndi mafupa,
• kusinthika kwa ming'alu ndi zilonda zam'mimba
• kusintha kwa luso loonera,
• kuchepa kwamphamvu kwa vuto loipitsa,
• kusintha kwa kagayidwe kachakudya njira,
• kulimbitsa mtima dongosolo.

Kodi malonda amakhudza bwanji cholesterol yapamwamba?

Popeza cholesterol ndiyofunika kwambiri pa thanzi la anthu, ngakhale odwala amafunika kugwiritsa ntchito pang'ono mankhwalawa.

Kugwiritsa ntchito malonda mwadongosolo kumakhala kopindulitsa. Malinga ndi ofufuza ochokera ku Yunivesite ya Copenhagen ochokera ku Denmark, chiopsezo cha matenda opatsirana chikuchulukirapo ndi 75% popanda cholesterol. Kuchepa kwa matenda amtima komanso matenda. Chifukwa chake, malinga ndi asayansi aku Europe, ngakhale ndi cholesterol yambiri, mutha kudya 10-20 g ya mankhwala achilengedwe patsiku. Yunivesite ya USA Tufts idachita zoyeserera ndi nyama zapakhomo akapatsidwa mafuta okwanira tsiku lililonse. Pang'onopang'ono, adayamba kunenepa kwambiri, koma magawo omwe amapezeka m'thupi la magazi m'magazi sanasinthe, ndiye kuti, cholesterol sizinapitirire zomwe zinali kale.

Contraindication ndi zovuta zoyipa

Ngakhale zabwino, batala imakhala ndi cholesterol yambiri, chifukwa chake imakhala yodetsedwa, imayambitsa mapangidwe am'mafuta am'makoma amitsempha yamagazi. Ndizowopsa kudya chakudya chamafuta ngati atapezeka ndi matenda a atherosulinosis. Kuopsa kwa kuphwanya kwamphamvu kwa magazi kumtima kapena ubongo, kenako ndikumwalira kwa minofu kumawonjezeka. Popeza mafuta amapezeka kwambiri pama calorie ndipo amakhudza kulemera, sayenera kuphatikizidwa kuchokera kumenyu kuti kunenepa kwambiri. N`zotheka kuphatikiza malonda azakudya za gallbladder dyskinesia pokhapokha atakambirana ndi gastroenterologist. Pamavuto pakhungu chifukwa chopanga mafuta ochulukirapo, mafuta ayenera kuchepetsedwa.

Mukamayala, mankhwalawo amataya katundu wake wochiritsa, koma amathandizira kuti thupi likhale ndi carcinogen.

Kapenanso, ngati cholesterol imakwezeka kwambiri, ndibwino kugwiritsa ntchito mafuta ochokera kumera, omwe amachepetsa kuchuluka kwa mafuta m'magazi, mwachitsanzo, maolivi kapena sesame. Gwiritsani ntchito margarine monga choloweza mmalo sichiyenera kutero. Sitikulimbikitsidwanso kudya msuzi wogula ndi wopanga wokhazikitsidwa ndi nyama yamkaka yomwe ili ndi mafuta ambiri, popeza mavitamini ambiri ndi ochepa.

Zomwe zimapangidwira komanso zomwe zimapezeka munthawiyo

Kodi cholesterol ndi mafuta angati? Ili ndi funso lofunikira kwambiri, chifukwa pamaziko ake onse ama stereotypes okhudzana ndi zoletsedwa zamankhwala am'magazi.

100 g ya mafuta achilengedwe okhala ndi mafuta osachepera 82,5% ali ndi 215 mg ya cholesterol.

Komabe, limodzi ndi malondawa ali ndi zinthu zambiri zothandiza zomwe zimakhudza mitundu yonse ya kagayidwe kachakudya mthupi la munthu. Awa ndi mafuta opitilira 150, omwe pafupifupi 20 sangathe kulowa m'malo mwake. Amapereka kuyamwa kokwanira kwa calcium, komwe kumapangitsa kutsika kwa triglycerides ndi otsika komanso otsika kwambiri a lipoproteins. Kuphatikiza apo, pali:

• phosphatides
• mavitamini
• agologolo
• chakudya
• zinthu zamafuta ndi zinthu zina zopindulitsa.

Batala yokhala ndi cholesterol yambiri imathanso kukhala ndi zotsatirapo zabwino. Ndi chifukwa chakuti imakhala ndi 40% monounsaturated oleic acid. Izi zimathandiza kuti matenda a lipid azisintha. Kupezeka kwa lecithin kumatsimikizira kagayidwe ka mafuta mthupi la munthu ndikuthandizira kugwira ntchito kwa maselo amitsempha.

Ndi kuwonjezeka kwa cholesterol, palibe chifukwa chomwe muyenera kusiyiratu zinthu zomwe zikuphatikizidwa. Kupatula apo, chinthucho chimalimbikitsa kupanga zinthu zokhudzana ndi chilengedwe komanso mahomoni, motero osachepera pang'ono ayenera kulowa mthupi la munthu.

Ghee amadziwika ndi mawonekedwe olemera komanso othandiza chifukwa cha kupezeka kwa mavitamini osungunuka a mafuta A, D, E ndi antioxidants omwe amateteza maselo ku zovuta zoyipa zama radicals, poizoni, ma allergen ndi zinthu zina zovulaza.

Kodi kudya mafuta?

Kodi ndizotheka kudya batala ndi atherosulinosis? Ngakhale kuti vuto la lipid metabolism likulimbikitsidwa kuti lizitsatira zakudya zokha, kugwiritsa ntchito zochepa zomwe zimakhala ndi cholesterol ndikuloledwa:

1. Matenda a mtima, muyenera kudya mafuta ochepa okha. Izi zitha kupewa kuchuluka kwambiri kwa cholesterol m'thupi la munthu ndipo nthawi yomweyo imadzaza ndi zinthu zonse zofunika pakuchita bwino.
2. Palibe chifukwa chomwe muyenera kuphika chakudya pa zonona kapena mankhwala osungunuka. Mothandizidwa ndi chithandizo cha kutentha, chakudya chimakhala chowopsa kwambiri kwa wodwala yemwe ali ndi vuto la atherosulinosis.
3. Mulingo wovomerezeka wazinthu patsiku ndi pafupifupi 20-30 g. Ndi chisokonezo chotchedwa lipid metabolism, chitha kuchepetsedwa.

Mafuta ndi cholesterol ndizogwirizana kwambiri. Komabe, nthawi yomweyo, simungathe kusiyiratu mankhwala, chifukwa zimabweretsa zabwino kwambiri mthupi la munthu. Chachikulu ndikuchichita mwanzeru ndipo osazunzidwapo.

Kuphatikizika, maubwino ndi zovuta za batala

Anthu ambiri athanzi akudabwa., ngati pali cholesterol mu batala ndi momwe imakhudzira mkhalidwe wamthupi. Cholesterol imapezeka m'mafuta a nyama:

Kirimu, yomwe imakhala ndi zopatsa mphamvu zambiri, imathandizira kuti pakhale ma lipids owonjezera m'magazi. Makamaka ndi kumwa kwambiri. Ku funso la, kuchuluka kwa cholesterol mu batala, akatswiri a USDA (US Department of Agriculture) amapereka yankho lotsatirali - 215 mg pa 100 g. Zakudya za tsiku ndi tsiku sayenera kupitirira 10-30 g.

Kuphatikiza pa lipids, ilinso ndi zinthu zothandiza zomwe zimathandizira kagayidwe ka magazi ndikukhazikika m'mimba. Pali chiphunzitso chakuti zinthu zonse zatsopano za mkaka zokhala ndi mafuta achilengedwe ma probiotic - zinthu zomwe zimapanga microflora yamatumbo athanzi.

Ubwino wathanzi chifukwa cha kupezeka kwa mafuta acids, mchere wambiri, mapuloteni ndi chakudya. Mafuta ena amathandizira kuchepetsa magazi m'thupi, pomwe ma asidi ena, m'malo mwake, amawonjezera kuchuluka kwake.

Batala cholesterol

Chifukwa chakuti malonda ali ndi lipids, pamakhala funso lotsogolera: ndizotheka kudya batala ndi cholesterol yayikulu? Ndizotheka ndipo nkofunikira! Muli batala lachilengedwe lomwe lili ndi zambiri Vitamini K2 zomwe anthu ochepa amadziwa. Izi ndi zofunika kupewa matenda a mtima. Imakoka calcium kuchokera ku minofu yofewa (maso, mafupa, mitsempha yamagazi) ndikuyiyendetsa ku minofu yamafupa. Chifukwa cha izi, zotengera zimakhala zowonjezera, zomwe zimapangitsa kuti magazi azikhala bwino komanso zimalepheretsa mapangidwe.

Kupezeka kwa cholesterol pakuphatikizana kumakakamiza anthu ambiri kuti asamamwe. Koma pachabe. Kudya ndikofunikira, koma ndi bwino kuti tisamadye kwambiri. Makamaka pamaso pa zinthu izi:

• onenepa kwambiri
• cholesterol yayikulu magazi,
• kusokonezeka kwa magazi,
• matenda atherosulinosis,
• matenda ena a mtima dongosolo.

Akatswiri ena azakudya amalangizidwa kuti azilipira limodzi ndi mankhwala ena - margarine. Kugwiritsa ntchito margarine zimayambitsanso mkwiyo wa akatswiri chifukwa cha kupezeka kwake wapaulendo. Chifukwa chake, titha kunena kuti osachepera mafuta amtengo wapatali kwambiri kuposa margarine.

Kutengera kwa Mafuta a Atherosulinosis

Atherosulinosis ndi matenda opatsirana a mtima, omwe amayenda limodzi ndi mapangidwe a ziwiya m'matumbo. Pochiza mitsempha ndi mitsempha yamagazi, madokotala amalimbikitsa kuti athetse kapena kuchepetsa kugwiritsa ntchito zakudya zotsatirazi - chiwindi, mazira, impso, mafuta anyama ndi nkhumba.

Kutsutsana ndikukambirana kumachitika chifukwa cha batala pa cholesterol yamagazi. Asayansi akadali sanabwere pogwirizana Zokhudza nkhaniyi. Akatswiri ena atsimikiza kuti ili ndi lipids yochulukirapo, chifukwa chomwe wodwalayo amatha kupanga ziwongo m'mitsempha ndikupanga atherosulinosis.

Ngakhale kuti cholesterol imapezeka mu batala, imatha kudyedwa ndi odwala omwe ali ndi atherosulinosis. Asayansi amapereka zitsanzo za anthu omwe amamwa mafuta a nyama mopanda malire tsiku lililonse ndikukhalanso ndi moyo mpaka kukalamba popanda matenda a mtima.

Chifukwa chake, ngati kuyesedwa kwa magazi kumatsimikizira kuti ali ndi matenda a atherosulinosis, wodwalayo sadzangofunikira kupita kuchipatala, komanso kutsatira zakudya ndi zakudya. Mwa malamulo othandizira azakudya a atherosulinosis ndi monga:

• idyani zochepa, koma pafupipafupi (zakudya zazambiri),
• m'malo mwa yokazinga ndi kusuta mbale ndi stewed ndi yophika,
• zopatsa mphamvu zochepa (maswiti, makeke, pasitala) ndi mchere,
• kupatula mafuta opatsirana (tchipisi, ma cookers, chakudya chofulumira),
• kugwiritsa ntchito mavitamini D, A, B, C, P.

Kodi ndingagwiritse ntchito batala ndi zochuluka motani?

Kusiyidwa kwathunthu kwazinthu kuchokera muzakudya kungapangitse kuwonongeka kwakukulu kwa thanzi. Ngati simukudya masangweji atatu ndi mafuta tsiku ndi tsiku, ndiye kuti kuchuluka kwa mafuta m'thupi kumakhala kochepa.

Malinga ndi malingaliro a akatswiri azakudya, kuchuluka kwa cholesterol tsiku ndi tsiku sikuyenera kupitirira 10 g. Kuchuluka kwake kumatengera kuchuluka kwa mafuta omwe amapezeka pazogulitsa. Kuti sankhani zabwino mafuta, muyenera kulabadira mitundu yonse malinga ndi kuchuluka kwa mafuta:

1. 82,5% - ili ndi mafuta ochuluka kwambiri, mu paketi ya gramu 100 imakhala ndi 240 mg ya lipids.
2. 72,5% - yothandiza kwambiri, koma singawononge thupi, ma 180 mg a lipids pa 100 g ya mankhwala.
3. 50% - kufalikira kwapadera komwe kulibe zinthu zopindulitsa thupi.

Kuphatikiza pa kuchepetsa mlingo wa tsiku ndi tsiku, odwala ayenera kukumbukira kuti chithandizo chilichonse cha kutentha chimapangitsa mankhwala kukhala owopsa, chifukwa chake madokotala sawalimbikitsa kuti azitentha kapena kuphika masamba, nyama kapena nsomba. Asayansi amalimbikitsa izi ndi zizindikiro zotsatirazi - 100 g ya ghee yomwe ili ndi mbiri 280 mg ya lipids.

Pofotokozera mfundo zonse pamwambapa, titha kunena kuti, mutha kugwiritsa ntchito batala (ngati cholesterol) kwa anthu onse. Chachikulu ndikudziwa muyeso. Odwala omwe atapezeka ndi atherosclerosis ayenera kuchepetsa kudya kwawo tsiku lililonse mpaka 20 g.

Kukana kwathunthu kwazinthuzo kumatha kuvulaza thupi laumunthu, lomwe limafunikira michere, mafuta acids, mafuta am'mimba komanso mapuloteni.

Phindu, kuvulaza, kukhudza thupi

Mafuta opangidwa popanda zina zowonjezera amapatsa thupi mphamvu, amathandizira chitetezo, ndikuwongolera magwiridwe antchito. Ili ndi pafupifupi 150 michere, 30% yomwe siyipangidwe yokha, koma ndiyofunikira pakugwiritsa ntchito machitidwe, ziwalo.

Mankhwala zikuchokera thupi:

• Butyric, linoleic, lauric acid. Amakhala ndi anti-atherogenic kwenikweni ndipo amachepetsa chiopsezo cha zotupa zoyipa. Amawonjezera chitetezo chokwanira, kukana kwa thupi ku bakiteriya, matenda oyamba ndi fungus.
• Oleic acid imasinthasintha kagayidwe ka lipid, amachepetsa kuchuluka kwa cholesterol yoopsa, chiopsezo chotenga atherosulinosis. Amasintha mitsempha yamagazi: imabwezeretsa mamvekedwe, amachepetsa kupenyerera.
• Lecithin ndi emulsifier yachilengedwe yochokera phospholipids. Pakakhudzidwe ndi mankhwala amapanga choline, mafuta ochulukirapo: kanjedza, mphamvu, arachidonic. Lecithin imathandizira kugwira ntchito kwa mtima, chiwindi, ndikubwezeretsa mitsempha yamagazi.
• Vitamini A amathandiza chitetezo chokwanira, chowoneka bwino, chimabwezeretsa zimagwira mucous.
• Vitamini D ndiyofunikira pakulowetsa calcium. Yankho lamphamvu yolimba mafupa, mafupa, enamel.
• Vitamini E ndi mankhwala achilengedwe. Amayang'anira dongosolo lamagazi, chiwindi. Kuchuluka chitetezo chokwanira, kupewa khansa.

Kirimu wa kirimu ndi mkulu-kalori, wokhala ndi 748 kcal / 100 g, umatengeka mosavuta ndi thupi.

Mitundu ya Mafuta Achilengedwe

Magulu awiri azinthu amagwiritsidwa ntchito mosiyana, kapangidwe kake ,ukadaulo wazopangira, ndi zodyetsa.

Momwe mankhwala amapangira mafuta (kuchuluka kwa cholesterol pa 100 g):

• Vologda 82,5% (220 mg). Kupanga kirimu watsopano kumagwiritsidwa ntchito, omwe amatsitsidwa ndi 98 0 C. Ukadaulo uwu umapereka kukoma kwina kwake. Zimangopangidwa zopanda zovuta.
• Kirimu wokoma 82,5% (250 mg). Kirimu watsopano amawotchera kutentha kwa 85-90 0 C. Pangani mchere kapena wopanda mchere.
• O oxygen 82,5% (240 mg). Kirimu watsopano amasunthidwa, kenako miyambo yophika ya mabakiteriya a lactic acid amawonjezeredwa. Izi zimapereka kukoma kwawoko wowawasa.

Cholesterol mu batala yachikhalidwe imakhala ndi zambiri. Komabe, kuphatikiza kwake kwamankhwala kwakula kwambiri, kapangidwe kake ndi koyenera, kamene kamapatsa thupi mchere, mavitamini osungunuka a mafuta.

Mafuta omwe amapanga mafuta mosiyanasiyana (kuchuluka kwa cholesterol pa 100 g):

• Amateur, anthu ochepa 58,5-78% (150-170 mg). Pangani mchere, wopanda nkhawa. Imadziwika ndi zokonzekera zambiri za bakiteriya, ma lactic acid. Iwo amaloledwa kuwonjezera chakudya utoto.
• Ghee 98% (220 mg). Mafuta amkaka amapangidwa ndikusungunuka pamtunda wa 80 0 С. Mulibe zinthu zokhudzana ndi chilengedwe.
• Mafuta okhala ndi mafilimu 40-61% (110-150 mg). Zimapangidwa kuchokera ku kirimu watsopano, kuwonjezera uchi, koko, vanillin, zipatso kapena mabulosi chifukwa cha kukoma ndi kununkhira.

Ghee alibe thanzi labwino. Amapangidwira makamaka pazoyang'anira. Osavomerezeka chifukwa cha zakudya za anthu omwe akudwala atherosulinosis, matenda a mtima, matenda a shuga.

Kuphatikiza kogwiritsa ntchito koyipa

Kirimu batala - mumakhala mafuta a nyama omwe amalepheretsa kupangidwa kwa madzi a m'mimba, amachepetsa chimbudzi. Koma zotsatira zoyipa zitha kuchepetsedwa ndi zinthu zofunikira zomwe zimakhala ndi fiber, monounsaturated acid.

Kupewa hypercholesterolemia, sibwino kugwiritsa ntchito:

• Masangweji am'madzi otentha m'mawa. Mafuta owonjezera amathandizira kaphatikizidwe ka sterol ndi chiwindi, amachepetsa chimbudzi. Njira yabwinobwino imatha kulowetsedwa ndi chofufumitsa chofufumitsa mikate yoyera ndi zitsamba ndi tchizi wopanda mafuta: Tofu, Adygea, Philadelphia.
• Simungathe kuphatikiza mafuta ndi zakudya zoletsedwa ndi cholesterol yayikulu: caviar, masoseji, nyama yankhumba, phala.
• Sitikulimbikitsidwa kuti tiwonjezere mbale zamadzira. Mafuta a nyama amachepetsa kubisalira kwa madzi a m'mimba, kotero zimatenga nthawi yambiri kuti mugaye zakudya zamaproteni. Zotsatira zake, kadzutsa kapena nkhomaliro m'malo mwakulimba kumayambitsa kutopa, kutopa.

Kuchepetsa kuvulaza kwa cholesterol mu batala, umagwiritsidwa ntchito ndi izi:

• Masamba obiriwira amakhala ndi pectin yambiri, ulusi, womwe umasokoneza kuyamwa kwa sterol m'matumbo ang'ono.
• Oatmeal pamadzi. Zothandiza, zolemera mu fiber, zotsekemera bwino, zimathandizira lipid metabolism.
• Masangweji omwe amapangidwa kuchokera ku tirigu wathunthu kapena buledi wa chinangwa ndi cholowa m'malo mwa mkate woyera kapena muffin.

Mutha kusintha menyu powonjezera zinthu zina zothandiza pa dyslipidemia pamafuta osintha: adyo, kaloti, katsabola, uchi, maapulo ophika omwe amapukutidwa kudzera mu suna.

Zinthu zomwe zidakonzedwa ndi olemba polojekitiyi
malingana ndi ndondomeko yakusinthaku.