Kodi karoti amachepetsa cholesterol

Cholesterol okwera amatsimikizika mwa munthu aliyense wachisanu yemwe ali padzikoli wazaka zoposa 40. Ngakhale zovuta zamafuta kagayidwe zimakhala asymptomatic kwa nthawi yayitali, zimatha kubweretsa zovuta zazikulu zam'mtima, monga myocardial infarction kapena stroke. Pali njira zambiri zochiritsira dyslipidemia, koma zakudya ndi njira yofunika kwambiri yothandizira. M'mawunikidwe athu, timaganizira zabwino ndi zovuta za timadziti, maphikidwe ozikidwa pa iwo chifukwa cha cholesterol yayikulu, komanso masinthidwe azomwe amagwiritsidwa ntchito mu atherosulinosis.

Pindulani ndi kuvulaza

Madzi ndi njira yotchuka yogwiritsira ntchito zipatso zambiri komanso masamba ena. Chakumwa chaonunkhira komanso chokoma sichingangomaliza ludzu lanu, komanso chidzakhutitsa thupi ndi mavitamini ndi mchere wofunikira.

Ubwino wa timadziti tadziwikiratu:

1. Zipatso kapena zakumwa zamasamba ndizowonjezera "zachilengedwe" chomera ndipo, ndizothandiza kwambiri. Chifukwa chake, mwachitsanzo, kapu ya apulosi yomwe ili ndi mavitamini ndi mchere wofanana ndi zipatso zazikulu zitatu.
2. Madzi amakhala ndi madzi ambiri ndipo mulibenso fiber. Chifukwa chake, umalowetsedwa bwino ndi thupi ndipo, pakulowa m'matumbo, umayamba kulowa m'magazi.
3. Kumwa zakumwa zoledzeretsa pang'ono kumathandizira kukonza kagayidwe, kulimbitsa chitetezo chokwanira, komanso kumachotsa zinthu zopangidwa ndi metabolic.

1. Timadziti tapamwamba tosenda bwino (makamaka mphesa, nthochi, mavwende, mango) tili ndi mafinya ambiri. Zachidziwikire, chakudya ichi chimawonedwa ngati chopindulitsa kuposa shuga yoyera, koma ikamwezedwa m'matumbo aang'ono, imachulukitsa kwambiri glucose m'magazi. Kugwiritsa ntchito zakumwa zotere ndi odwala matenda a shuga kuyenera kukhala ochepa.
2. Zakumwa zotsekemera zimakhala ndi mphamvu zambiri: mwachitsanzo, 100 g ya msuzi wa apulo uli ndi 90 kcal, ndi msuzi wa mphesa - 110 kcal. Magalasi amodzi kapena awiri, ndipo "malire" ambiri a tsiku ndi tsiku adzagwiritsidwa ntchito.
3. Madzi omwe apsa kumene mwatsopano zipatso ndi zipatso zina (apulo, kiranberi, mabulosi akutchire) zimawonjezera acidity yam'mimba. Chifukwa chake, amatsutsana mosiyanasiyana mu vuto la hyperacid gastritis, zilonda zam'mimbazi ndi matenda ena am'mimba.
4. Asitimuwo popanga timadziti ta zipatso amakhudzanso mavuto enamel, amachititsa kuti awonongeke. Popewa caries, tikulimbikitsidwa kumwa zakumwa zotere kudzera mu chubu.
5. Kugwiritsa ntchito misuzi yayikulu muyezo kungayambitse kukula kwa hypervitaminosis, thupi lawo siligwirizana, kusokonezeka kwa m'mimba thirakiti - kudzimbidwa kapena kutsegula m'mimba.

Mmodzi sayenera kulankhula zaubwino wamafuta omwe adagulidwa mu ma tetrapacks: zakumwa zotere zimapangidwa kuchokera ku zomwe zimapangidwanso ndipo zimakhala ndi shuga wambiri.

Kuti timadziti tizikhala wathanzi, chinthu chachikulu ndikumwa iwo pang'ono - osapitilira 1 chikho patsiku musanadye kapena pakati pa chakudya. Gwiritsani ntchito chakudya chokoma ndi chachilengedwe ichi popewa komanso kuchiza matenda ambiri, kuphatikizapo atherosulinosis ndi zovuta zina zamafuta kagayidwe. Kodi timadziti timagwira bwanji ntchito ndi cholesterol yayikulu, ndipo chipatso kapena ndiwo zamasamba zomwe zimawoneka kuti ndizothandiza kwambiri kwa dyslipidemia: tiyeni tiyese kudziwa.

Squash

Zukini zosaphika zimakhala ndi kukoma kwina kwakatundu, koma izi ndizolipira kuposa zofunikira zake. Nthawi zambiri, zipatso zosapsa zamadzi zomwe zimakhala ndi madzi okwanira 95% zimagwiritsidwa ntchito ngati chakudya, ndipo sizivuta kukonzekera mwatsopano mwatsopano madzi kuchokera kwa iwo.

Malinga ndi kapangidwe kake ka mankhwala, zakumwa zozungulira zamasamba zimadziwika kuti ndizothandiza kwambiri. Ili ndi:

• potaziyamu
• calcium
• magnesium
• chitsulo
• sodium
• phosphorous
• Mavitamini a B, PP, E, A.

Kuphatikiza apo, zukini ndi mankhwala omwe amadya odwala omwe ali ndi lipid metabolism komanso kunenepa kwambiri. Zopatsa mphamvu za 100 ml ndi 23 kcal yokha.

Kumwa masamba ogwira ntchito ndi kuchepetsa mafuta m'thupi. Ndi atherosclerosis, tikulimbikitsidwa kuti mutenge, kuyambira ndi ochepa servings - 1-2 tbsp. l Pakupita kwa mwezi umodzi, voliyumu iyi imayamba kukwera mpaka 300 ml. Imwani squash madzi kamodzi patsiku, mphindi 30-45 musanadye. Kusintha kukoma kwa malonda, amathanso kuphatikizidwa ndi apulo, karoti kapena mtundu wina uliwonse wa madzi. Njira yamankhwala sikhala yochepa.

Tcherani khutu! Gwiritsani ntchito madzi omwe mwangofika kumene mukatha kukonzekera, chifukwa samasungidwa bwino.

Nthawi zambiri, zukini umaloledwa bwino ndipo sizimayambitsa mayankho osafunikira m'thupi la munthu. Komabe, msuzi wochokera mumasamba osavomerezeka:

• gastritis ndi zilonda zam'mimba,
• kuchuluka kwa matenda otupa a m'mimba,
• kulephera kwa chiwindi.

Kaloti odziwika bwino ndiwothandiza kwambiri polimbana ndi cholesterol yowonjezera. Kapangidwe ka mizu pazophatikizira:

• beta-carotene, yomwe imagwirizanitsa kagayidwe m'thupi,
• Magnesium, yomwe imayang'anira ntchito ya kutuluka kwa ndulu, imathandizira kutsika kwa lipids "yoyipa" popanga bile acid kuchokera mthupi.

Chifukwa cha izi, msuzi wa karoti umagwiritsidwa ntchito bwino ngati njira imodzi yotsitsira cholesterol. Mlingo woyenera ndi 120 ml (theka chikho) musanadye. Kupititsa patsogolo chithandizo, ndikugwiritsanso ntchito munthawi yomweyo karoti wa karoti ndi maapulo (kapena zipatso za zipatso).

Sodium ndi potaziyamu, omwe ali gawo la madzi a nkhaka, amathandizanso pakugwira ntchito kwa mtima komanso kupewa ziwongo za chotupa cha mitsempha yayikulu.

• nkhaka yatsopano - 2 ma PC.,
• masamba a mbewa kulawa
• mandimu - ½.

Sambani nkhaka ndi mandimu, kudula mumtundu waung'ono. Kumenya pa blender nthawi zambiri zosakaniza zonse ndikuwonetsa ndikuwonjezera ayezi wowerengeka. Kutumikirani zokongoletsa ndi sprig ya timbewu. Kumwa koteroko kumangokhala ndi kukoma kosangalatsa kwatsopano, komanso kumathandizira kulimbana ndi cholesterol: kumawonjezera cholesterol "yabwino" ndikuchepetsa kuchuluka kwa "koyipa".

Beetroot

Madzi a Beetroot ali ndi zinthu zambiri zofunikira, kuphatikizapo chlorine ndi ion ya magnesium. Maminolo amenewa amathandizira kuti ma lipids "oyipa" azichotsa m'thupi ndi kuchepera cholesterol.

1. Ndiosafunika kumwa madzi a beet mu mawonekedwe ake oyera. Ndikwabwino kuwonjezera pa karoti, apulo kapena zipatso zina zilizonse.
2. Mukangokonzekera, mankhwalawo amatha kukhala ndi zinthu zina zapoizoni m'thupi. Chifukwa chake, mosiyana ndi timadziti tina, musanagwiritse ntchito, zakumwa zoterezi ziyenera kuphikitsidwa kwa masiku awiri.

Madzi a phwetekere amakondedwa ndi ambiri. Chakumwa chotsitsimutsa komanso chokoma ichi sichimangochotsa ludzu, komanso zimathandizanso kulimbana ndi matenda a matenda a m'mimba. Kupanga kwamankhwala a tomato ndi kosiyanasiyana ndipo kuphatikiza:

• CHIKWANGWANI (400 mg / 100 g), chomwe chithandiza kukonza chimbudzi ndi kukonza kagayidwe.
• Sodium ndi potaziyamu - zinthu zomwe mphamvu zimasamutsidwa m'malo a ma cell,
• Vitamini A
• Vitamini C, antioxidant komanso othandizira kagayidwe kachakudya,
• fupa lolimbitsa calcium
• Magnesium, yomwe imakhudzana ndi njira zambiri zamankhwala m'thupi.

Gawo lalikulu la msuzi wa phwetekere ndikupezeka kwa mitundu ina ya michere yolcopene. Izi zimayang'anira kagayidwe kazakudya zamafuta m'thupi, zimachepetsa kuchuluka kwa lipids "zoyipa" ndikuwonjezera "zabwino".

Kuti muchotse cholesterol yayikulu, tikulimbikitsidwa kugwiritsa ntchito chikho 1 cha msuzi watsopano wa phwetekere. Mchere mu chakumwa ndi osayenera - umachepetsa phindu lake.

Tomato amatsutsana:

• matenda am'mimba mu gawo lodana,
• kapamba
• tsankho -
• poyizoni wazakudya.

Zipatso za zipatso - chokoma komanso chopatsa thanzi

Tonsefe timakonda misuzi ya zipatso zotsekemera. Kuphatikiza pakulimbitsa kwathunthu komanso kukhudzika kwa thupi, ali ndi phindu pa metabolidi ya lipid.

1. Madzi apulosi obiriwira ali ndi ma antioxidants ambiri, omwe amachepetsa ntchito ya lipid peroxidation ndikuletsa mapangidwe a atherosranceotic plaques.
2. Madzi a makangaza okhala ndi ma polyphenols - mankhwala achilengedwe omwe amachepetsa mwachangu kuchuluka kwa lipids "zoyipa" m'magazi.
3. Kuphatikizidwa kwa zipatso zakupsa za lalanje, mphesa ndi zipatso zina zimaphatikizanso pectin yambiri. Malinga ndi kafukufuku, kumwa kwa tsiku ndi tsiku kapu ya lalanje kwa mwezi kumachepetsa mulingo wa OH ndi 20% kuchokera koyambirira.
4. Ndimu yolemera vitamini C, amalimbikitsa kuyaka kwamafuta ndipo imathandizira kagayidwe. Mwa kuphatikiza ndi ginger, mutha kupeza chida cha mankhwalawa komanso kupewa kuteteza mapangidwe a cholesterol pamakoma amitsempha yamagazi.

Pofuna kuthana ndi matenda a atherosclerosis, madokotala amalimbikitsa kumwa madzi a 250-300 ml a msuzi watsopano watsopano mkati mwa tsiku. Chithandizo chamtunduwu sichingathandize kuchotsera cholesterol yambiri, komanso kukonza chimbudzi, kuchepetsa kulemera, ndikuwonjezera chitetezo cha mthupi. Ndikofunika kwambiri kuyendetsa njira ya zakudya zamadzimadzi (nthawi - miyezi 1-3) kasupe, pamene thupi lifunikira thandizo lina.

Pali zochepa zotsutsana, izi zikuphatikiza:

• shuga wowonjezera,
• zilonda zam'mimba ndi duodenum,
• hyperacid gastritis,
• kuchuluka kwa kapamba.

Birch sap - mphamvu yakuchiritsa yapadziko lapansi

Awa ndi madzi omveka bwino (otsekemera) omwe amachokera ku nthambi zodulidwazo mchikakamizo cha mizu. M'malo mwake, chakumwacho chimasefedwa mobwerezabwereza, chokhala ndi mavitamini ndi mchere, madzi apansi panthaka.

Kukololedwa kumayambiriro kwa kasupe, nthawi ya impso isanachitike. Choyambirira chosasinthidwa chimasungidwa osaposa masiku awiri mufiriji, kenako njira zowola zimayamba mmenemo.

The zikuchokera birch kuyamwa akuphatikiza:

• fructose
• mavitamini sungunuka a madzi
• zinthu zazing'ono ndi zazikulu,
• zoteteza
• organic zidulo
• wosasunthika,
• mafuta ofunikira.

Peak yodziwika bwino ya zotsekemera za birch ku USSR zinachitika mkati mwa zaka za m'ma 2000. Masiku ano, chakumwa chokoma ndi chopatsa thanzi ichi chayiwalika moyenerera.

Saponins mu mankhwala amatha kumanga ma cholesterol amamu ndi ma acid ac bile ndikuwachotsa mwachangu m'mimba. Chifukwa cha izi, chakumwa chimasinthasintha kagayidwe ka lipid mu thupi ndikuchitika popewa matenda a atherosulinosis. Tengani mafuta a birch mu Marichi, mwezi uliwonse magalasi 1 am'mawa pamimba yopanda kanthu. Zakumwa zimaphatikizidwa mu:

• tsankho
• chilonda cham'mimba pachimake,
• urolithiasis.

Madzi amatha kuchepetsa kuchuluka kwa cholesterol ngati mungatsatire malangizo omwe ali pamwambawa posankha ndikugwiritsa ntchito chakumwa cha "mankhwala". Musaiwale kuti mankhwalawa atherosulinosis amafunika njira yophatikizira: kuwonjezera pakuperewera, odwala amalangizidwa kuti azitsatira zakudya, kusiya zizolowezi ndikutsatira malangizo onse a dokotala. Pankhaniyi, metabolidi ya lipid ibwerera mwachizolowezi, ndipo kusintha kwina kumawonedwa poyesa magazi a wodwalayo (kuchepa kwa cholesterol yayikulu).

Madzi a makangaza amakomera zabwino ndipo ali ndi antioxidants ambiri. Kuphatikiza pa kutsitsa cholesterol, madzi a makangaza kumathandizanso kuti magazi asungunuke komanso kusungunuka kwa madzi mthupi.

Cholesterol imakhudzidwa m'njira zambiri zofunika mthupi lathu. Mavuto amabuka pamene kuyezetsa magazi kukuwonetsa cholesterol yayikulu .

Pofuna kupewa zovuta zomwe zimawopseza (mwachitsanzo, kuchepa kwa mitsempha), ndikofunikira kuyang'anira cholesterol. Kusamalira thanzi lanu pafupipafupi kumapewetsa matenda owopsa a mtima.

• Mafuta, C. (2013). Cholesterol Absorption, Synthesis, Metabolism, ndi Fate.Malangizo a Basic Mark Biochemistry: Njira Zachipatala. https://doi.org/10.1038/sj/thj/6200042
• Ravn-Haren, G., Dragsted, L. O., Buch-Andersen, T., Jensen, E. N., Jensen, R. I., Németh-Balogh, M., ... Bügel, S. (2013). Kudya maapulo athunthu kapena msuzi wowoneka bwino wa apulo kumabweretsa zotsatira zosiyana ndi ma lipids a plasma mwa odzipereka athanzi. European Journal of Nutrition. https://doi.org/10.1007/s00394-012-0489-z
• Gardner, C. D., Lawson, L. D., block, E., Chatterjee, L. M., Kiazand, A., Balise, R. R., & Kraemer, H. C. (2007). Zotsatira zosaphika za adyo kapena malonda a adyo othandizira pa plasma yoling ya okalamba omwe ali ndi Hypercholesterolemia yoyeserera: Kuyesedwa kwachamankhwala kosasankha. Zosungidwa Zamakedzana Zamkati. https://doi.org/10.1001/archinte.167.4.346
• Kurian, N., & Bredenkamp, ​​C. (2013). Kuchepetsa kwa cholesterol ndi ma Triglycerides odzipereka ogwiritsa ntchito mandimu ndi apulo. ”International Journal of Humanities and Social Science.
• Asgary, S., Javanmard, S., & Zarfeshany, A. (2014). Zowopsa za makangaza. Kafukufuku Wotsogola Wazambiri. https://doi.org/10.4103/2277-9175.129371
• Dembitsky, V. M., Poovarodom, S., Leontowicz, H., Leontowicz, M., Vearasilp, S., Trakhtenberg, S., & Gorinstein, S. (2011). Zambiri zopatsa mphamvu za zipatso zina zosowa: Zochita Zamoyo ndi ma metabolites. Food Research International. https://doi.org/10.1016/j.foodres.2011.03.003
• Wokanda, L. O., Krath, B., Ravn-Haren, G., Vogel, U. B., Vinggaard, A. M., Jensen, P. B., ... Pedersen, A. (2006). Zachilengedwe zimabala zipatso ndi ndiwo zamasamba. Kukula kwa Nutrition Society. https://doi.org/10.1079/PNS2005480

Chithandizo cha makolo chimalimbikitsa mitundu yosiyanasiyana yamasamba ndi zipatso zomwe zangomizidwa kumene polimbana ndi mafuta ambiri. M'mphindi zoyambirira mukaphika, amadziwika ndi mavitamini ambiri, michere, michere yambiri komanso mahomoni ena. Zinthu zoterezi zimagwira nawo mwachangu metabolism, kuphatikiza cholesterol metabolism. Kugwiritsa ntchito pafupipafupi zinthu zoterezi kumathandiza kuwongolera komanso kuthamangitsa njira za metabolic.

Podziwa zambiri za timadziti tina tatsopano totsekemera, ndizotheka kutulutsa ma lipids popanda zovuta.

Chithandizo cha karoti

Kaloti ndi athanzi kwambiri. Madzi a karoti omwe angofinyidwa kumene ali ndi mafuta ambiri mu β-carotene ndi magnesium. Carotene amathandizira kukonza njira zambiri za metabolic mthupi la munthu. Magnesium imalimbikitsa kutuluka kwa bile, imathandizira kutuluka kwa mafuta m'thupi, ndipo potero imachepetsa mulingo wake m'magazi. Muyenera kumwa kapu imodzi ya theka musanadye. Sayenera kuzunzidwa, chifukwa chowonjezera cha carotene chimatha kupangitsa otchedwa carotene jaundice. Phatikizani ndi maapulo kapena zipatso za beetroot zomwe zimathandizira kuti muzitha kuchiritsa.

Pali njira yapadera yoyeretsera yamankhwala ndi izi. Maphunzirowa adapangidwa masiku asanu:

• Tsiku loyamba. Madzi a karoti - mamililita 130 ndi madzi a udzu winawake (zimayambira) - 70 mamililita.
• Tsiku lachiwiri. Madzi a kaloti (100 ml), nkhaka (70 ml), beets (70 ml).
• Tsiku Lachitatu Kusakaniza kwa madzi a karoti (ma milliliters 130), apulo (mamililita 70) ndi udzu winawake (zimayambira) - 70 mamililita.
• Tsiku lachinayi. Kwa mamililita 130 a karoti kuwonjezera mamililita 50 a madzi a kabichi.
• Tsiku lachisanu. Madzi a malalanje (mamililita 130).

• kunenepa
• zilonda zam'mimba ndi zilonda zam'mimba,
• pachimake zotupa m'mimba kapena kapamba.

Nkhaka Mwatsopano

Potaziyamu ndi sodium, zomwe zimapezeka m'matchuthi, zimakhudza mafuta m'thupi. Zinthu izi zimathandizira kuti mtima uzitha kugwira ntchito. Onjezani supuni ya uchi ndi kapu ya nkhaka ya nkhaka. Osakaniza awa ayenera kumwedwa theka la ola musanadye. Maphunzirowa amakhala sabata limodzi. Mutha kupanga ma smoothies. Kuti muchite izi, kuwonjezera pa nkhaka, onjezani timbewu ndi mandimu. Zida zonse zimakwapulidwa mu blender ndi kuchepetsedwa ndi mchere wamadzi ndi kuwonjezera kwa ma cubes a ayezi.

• zovuta zina zam'mimba
• matenda a impso.

Madzi a phwetekere

Kuphatikizidwa kwa madzi a phwetekere kumaphatikizapo ma organic acid, omwe amathandizira kukonza chimbudzi komanso kagayidwe koyenera. Tomato alinso ndi lycopene. Ndi antioxidant omwe amaletsa mapangidwe a cholesterol "yoyipa". Muyenera kumwa m'mawa pamimba yopanda kanthu. Monga lamulo, iwo amamwa chikho chimodzi chilichonse. Sichofunika mchere, chifukwa mchere umachepetsa phindu la chinthu ichi. Mutha kuwukhomera ndi zitsamba kuti mulawe. Kapena sakanizani ndi nkhaka kapena madzi a dzungu.

• matenda am'mimba mu gawo lodana,
• thupi lawo siligwirizana
• poyizoni
• matenda a kapamba.

Zabwino zamasamba zimachepetsa cholesterol

Owerenga athu adagwiritsa ntchito bwino Aterol kutsitsa cholesterol. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Kugwiritsa ntchito zakudya zomwe mumadya ndi ndiwo zamasamba zomwe mungalimbikitse, mutha kuchepetsa kwambiri mafuta m'thupi m'magazi a munthu, ndipo poteteza thupi ku matenda ambiri komanso kubwezeretsa thanzi lanu lakale popanda kugwiritsa ntchito mankhwala.

Matenda osiyanasiyana amtima ogwirizana ndi mapangidwe a cholesterol deposits ndikuwongolera kuwonongeka kwa mitsempha yamagazi, kuwonjezeka kwa kuthamanga kwa magazi, kukulitsa kwa matenda amitsempha yama coronary imatha kupewedwa pakudya osati zakudya zomwe zimalimbikitsidwa pakudya kwamankhwala, komanso, malinga ndi malingaliro a akatswiri azakudya, Zakudya zamafuta ochepa, zamafuta kapena kusankha zakudya zamasamba.

Madzi apulo

Madzi ochokera ku maapulo obiriwira amakhala ndi ma antioxidants omwe amalepheretsa kukhatikiza kwa mafuta m'thupi, motero amateteza mapangidwe oopsa. Kuphatikiza apo, imakhala ndi zinthu zomwe zimachulukitsa cholesterol "yabwino", yomwe, mmalo mwake, imatsuka mitsempha yamagazi yamapazi amafuta. Tengani kuchuluka kwa magalasi awiri mpaka atatu tsiku lonse. Muyenera kumwa nthawi yomweyo mukaphika. Ndikwabwino kugwiritsa ntchito udzu, chifukwa ma asidi omwe amapezeka muzinthu izi amatha kuwononga enamel. Njirayi imathandizanso polimbana ndi kunenepa kwambiri. Maphunzirowa akuchokera mwezi umodzi mpaka itatu.

Zogulitsa zazikulu

Malinga ndi kafukufuku waposachedwa, zinthu zomwe zimayang'anira cholesterol yamagazi ndikuwonetsa kupukusa kwake, kumasulidwa kwa thupi kuchokera pamenepo, ndiwo zamasamba zambiri zomwe zimakhala ndi fiber, zimayeretsa chimbudzi ndikuchotsa zinthu zambiri zoyipa ndikupanga zinthu zomwe zikuwonongeka. Masamba omwe cholesterol yotsika imaphatikizapo, mwachitsanzo, zukini, kabichi, biringanya, kaloti, zipatso, kabichi zamtundu uliwonse ndi zina zambiri, zomwe zimakula mu mzere wathu, zakudya zomwe zimakhala ndi mitundu yambiri yazakudya. Masamba omwe amachotsa cholesterol amayenera kukhala atsopano kapena owiritsa, owira, koma, mulibe, yokazinga.

Koma si masamba onse omwe amadyedwa ndiiwisi, ndipo nthawi zina kumwa kwambiri zipatso zosaphika, masamba ndi timadziti kuchokera kwa iwo sikuthandiza, koma kuvulaza thupi. Mukamagwiritsa ntchito masamba osaphika, anthu omwe ali ndi kapamba wofooka amatha kukhala ndi mavuto; kumwa zakumwa zosaphika sikulimbikitsidwanso kwa odwala matenda ashuga. Masamba osaphika ndi zipatso ndizovuta kugaya kuposa momwe zimasenda kapena kuwiritsa. Mutha kudya zamasamba zamzitini ndi mafuta m'thupi, koma simuyenera kunyamula nawo, sangathe kukhudza kagayidwe ndi kuledzera ndi kupambana komweko monga zosaphika, m'malo mwake, masamba ambiri azitini akhoza kuwononga mchere wamchere, kusokoneza ntchito chiwindi ndi dongosolo logaya chakudya, popeza viniga, mchere ndi zinthu zina zimathandizira pakusunga.

Kuphika masamba

Chifukwa chake, pali njira zakukonzera masamba kuti azikhala ndi chakudya chotetezeka komanso nthawi yomweyo kuti muchepetse cholesterol “yoyipa” m'magazi.

Njirazi ndi monga:

• wiritsani masamba mumchere pang'ono mpaka mchere,
• kuthira m'madzi mpaka theka litakonzeka, kutsatiridwa ndi kuwaza poto yapadera yopanda mafuta kapena kuphatikizira madontho ochepa amafuta,
• kusenda - mu suppan yapadera kapena chowiritsa chowirikiza, komwe ndiko kusamba kwamadzi,
• kulimbana ndi mafuta pang'ono kapena opanda mafuta.

Tisaiwale kuti masamba azitha kugwiritsidwa ntchito osati mwamafuta okha, komanso kuwaphatikiza ndi chimanga, mbatata yosenda, komanso zinthu zophika kunyumba, potero, kupangitsa mphamvu, kulimbitsa zakudya zanu za tsiku ndi tsiku, kutsitsa chiwindi, komanso kulimbitsa makhoma amitsempha yamagazi.

Masamba amakula mozungulira pafupifupi nyengo iliyonse. M'nyengo yozizira, posakhala masamba a mbewu zofunikira, muyenera kugwiritsa ntchito masamba omwe asankhidwa kuti akololedwe ndi mizu, pomwe makondowo amayenera kuperekedwa kwa zinthu zomwe zimazunguliridwa mwazisungidwe zomwe zimasungidwa m'chipinda chogona kapena m'zipinda zozizira, m'malo mozisunga.

Zothandiza sikuti ndi fiber zamasamba zokha, komanso zinthu zomwe zili momwemo - pectin, phytosterols, zomwe zingachepetse kuchuluka kwa cholesterol yowonjezera.

Kuti musunthe bwino masamba omwe amachepetsa cholesterol bwino, muyenera kukonza zamasamba malinga ndi kupindulitsa kwake, ndiye malo omwe akutsogolera azikhala ndi:

1. Zakudya zamitundu yambiri zamabichi, zamtundu uliwonse, kaya ndi broccoli, mutu wofiira kapena utoto, komanso zokhala ndi mutu woyera, kohlrabi, Brussels, zomwe munthu akhumba, kabichi ndi wolemera wambiri kuposa masamba ena onse, zokonda ziyenera kuperekedwa kwa mbewu zamasamba zamabichi.
2. Udindo wofunikira umasewera ndikugwiritsa ntchito mitundu yosiyanasiyana ya biringanya m'zakudya zamankhwala, masamba awa ambiri amakhala ndi mchere wa potaziyamu wofunikira kuti mtima ugwire ntchito, mukamaphika ma biringanya, muyenera kulabadira chifukwa amamwa mafuta ambiri, omwe ndi osayenera pakudya.
3. Tsabola, wowotcha wobiriwira m'masaladi angapo otsika-kalori, otentha okha kapena kampani ina masamba ena, akhoza kukhala chakudya chokwanira chamadzulo kapena monga chakudya chachiwiri chamadzulo. Izi zamasamba zimakhala ndi zinthu zomwe zingalepheretse mapangidwe a cholesterol.
4. Turnip, radish, radish, daikon - mbewu zonsezi zamankhwala zimatha kupikisana ndi mankhwala amakono pazabwino zomwe zimabweretsa kwa munthu.
5. Masamba obiriwira, omwe ali ndi masamba a masamba: anyezi, katsabola, sorelo, parsley, udzu winawake, sipinachi, letesi, amatha kutulutsa cholesterol yoipa mthupi, kuwonjezera mavitamini ofunikira, kupangitsa munthu kukhala ndi chitetezo chokwanira.
6. Zukini, zukini, nkhaka, phwetekere zamitundu yonse zilinso ndi zinthu zomwe zimawalola kuwonedwa ngati dongosolo la zombo za anthu.
7. Dzungu ndi masamba osadalirika azakudya zopatsa thanzi, madokotala atsimikizira kuti ngati mumadya 100 patsiku, chiopsezo cha matenda a mtima chimachepetsedwa, kuchuluka kwa cholesterol kumachepetsedwa ndikuwonekera, koma pokhapokha ngati mumagwiritsa ntchito tsiku ndi tsiku.

Njira zosagwirizana

Mankhwala wowerengeka, pali maphikidwe ambiri pokonzekera masamba a cholesterol. Zolemba zosiyanasiyana za adyo, mbatata ndi dzungu zimagwiritsidwa ntchito mosiyanasiyana, koma si anthu onse omwe angagwiritse ntchito malingaliro awa, chifukwa anthu omwe ali ndi vuto la gastritis, kuthamanga magazi, matenda a chiwindi sangathe kulekerera adyo, ndipo ena ambiri sayenera kugwiritsa ntchito maphikidwe achikhalidwe popanda mantha.

Ku UK, komwe kulinso anthu ambiri omwe akudwala cholesterol yochulukirapo, monga m'dziko lathu, akatswiri azakudya adalemba ndikuyesa zakudya zomwe zingatsuke mafuta a cholesterol ndi 15 peresenti kapena kupitilira mwa kudya zipatso zisanu kapena masamba tsiku lililonse. Mwa zina zamasamba omwe analimbikitsidwa ndi akatswiri azakudya zaku England omwe amachepetsa cholesterol anali: broccoli ndi sipinachi, omwe ali ndi lutein wathanzi ndipo osalola cholesterol yowonjezereka kukhala mu chombo, letesi, phwetekere, mbatata, kaloti, nandolo, chimanga, nyemba. Magawo ang'onoang'ono kangapo patsiku la zinthu izi - supuni ziwiri mpaka zitatu, zimathandizira kuyeretsa thupi.

Zithandizo zamadzimadzi ndizodziwika pakati pa achinyamata - zimakhala ndi mbewu zingapo zamasamba, timadziti tatsopano tofinyidwa tiyenera kudya nthawi yomweyo atapanga, kupatula beetroot - iyenera kusiidwa mufiriji kwa maola osachepera awiri. Ndipo ena onse - amaphatikiza madzi a udzu winawake ndi kaloti, kaloti ndi nkhaka, udzu winawake ndi mbatata, amagwiritsidwa ntchito pang'onopang'ono ndipo zimavuta kuzitcha kuti chakumwa chopepuka, koma zoona zake zimapezeka.

Kugwiritsa ntchito lecithin kutsitsa cholesterol yamagazi

Lecithin ndi chinthu chomwe chimachokera pamafuta, chomwe chimakhala ndi phospholipids ambiri. Amawerengedwa ngati mphamvu kwa thupi. Kuphatikiza apo, ndichinthu chomanga maselo ambiri. Lecithin amatsitsa cholesterol, ngakhale ndichinthu ngati mafuta, imathandizanso kagayidwe ka lipid. Imakhala yothandiza kwa akulu ndi ana, popeza imathandizira kupewa bwino komanso kuchiza koyambira kwa magawo a atherosulinosis. Zinthu zomwe zimakhala ndi lecithin zilinso ndi choline, yomwe ndi vitamini B4.

Kagayidwe ka cholesterol

Sikuti aliyense amadziwa kuti cholesterol ndi lecithin amapezeka muzinthu zomwezo, zomwe zikutanthauza kuti zopindulitsa ndi zopweteka zomwe amagwiritsa ntchito ndizofanana. Ubwino wake ndikumwa chinthu chonga mafuta? Lecithin amatha kusunga cholesterol m'malo amadzimadzi, kupewa kupezeka kwa cholesterol amana pazitseko zamitsempha yamagazi.

Amathanso kuchotsa cholesterol yomwe ilipo. Ubwino wake ndikuti kutsitsa cholesterol sikungokhala kwaulere, koma kwayamba kale kuchedwa. Zotsatira zake, kuchuluka kwake kumachepetsedwa ndi 20%.

Katundu wofunikanso yemwe ali ndi lecithin ndi kutsegula kwa ma enzyme omwe amaphwanya mafuta, amakongoletsa kagayidwe ka lipid, komanso mayamwidwe a mavitamini osungunuka a mafuta. Ma phospholipids amathandizira pakuchuluka kwa magazi. Chifukwa chake, lecithin imagwiritsidwa ntchito bwino kupewa matenda a mtima ndi atherosclerosis. Monga mankhwala othandizira, amathandizidwa kuti ayambe kuchira pambuyo pa stroko komanso mtima.

Zokhudza thupi

Lecithin samangokhudza kagayidwe ka lipid kokha. Ili ndi zotsatira zina zabwino, zomwe sizingadziwike kuti:

• kumalimbitsa mphamvu yamanjenje
• ndi gastritis, zilonda zam'mimba ndi colitis, zimathandiza kuteteza mucous,
• chothandiza matenda a pakhungu (dermatitis, psoriasis), kuchepetsa zizindikiro,
• imalepheretsa kuchuluka kwa shuga m'magazi ndi matenda a shuga,
• matenda ashuga amtundu wa 2 amalipira kusowa kwa mafuta acids ndi phospholipids,
• Imaletsa kukula kwa matenda amitsempha yambiri, amachepetsa kuvunda kwa mtedza wa myelin,
• imawongolera zochitika zaubongo m'matenda a Alzheimer's and Parkinson.

Zabwino zambiri zimakhala chifukwa chakuti lecithin ndi gawo limodzi lamaselo amthupi ndipo mulibe zotsatira zoyipa.

Kodi kusowa kwa zinthu

Dongosolo loyamba lomwe limayankha kuchepa kwake ndi dongosolo lamanjenje. Pali kusintha kwakuthwa, kuwonongeka kwa kukumbukira ndi chidwi, ndipo kusowa tulo kumakhala pafupipafupi. Kuchokera m'mimba thirakiti pamakhala kutsegula m'mimba, kusilira komanso kukana zakudya zamafuta. Komanso, hepatocytes ndi nephrons amayamba kugwira ntchito mosinthana. Pali kuwonjezeka kwa kuthamanga kwa magazi.

Matenda, chiwopsezo chomwe chimachuluka kwambiri ngati lecithin ndi choline amaperekedwa mosakwanira:

• kuchuluka kwa magazi ndi matenda a mtima,
• atherosulinotic zotupa zamagazi,
• zilonda zam'mimba ndi duodenum,
• matenda a chiwindi,
• chiwindi
• matenda a mafupa
• psoriasis, dermatitis.

Magwero a Lecithin ndi Choline

Kwambiri ndende ya lecithin mu mazira yolks. Zocheperako pang'ono muzakudya zomwe zili ndi mafuta ambiri. Izi zikuphatikiza:

• chiwindi kapena ng'ombe,
• mpendadzuwa
• mtedza
• nsomba
• mafuta a masamba
• nyama.

Mtsogoleriyo amatha kutchedwa ufa wa walnut. Sizingothandiza cholesterol yotsika, komanso kusintha malingaliro, kusunga chikumbumtima ndi mphamvu. Ndikulimbikitsidwa kuti muwonjezere ufa ku curd zinthu, chimanga kapena saladi. Kwa iwo omwe mumakonda maswiti, angagwiritsidwe ntchito ngati maziko a ma muffin komanso ma cookie. Soy, avocado, nandolo, nyemba, kaloti, kabichi mulinso lecithin, yomwe imatsitsa cholesterol.

Choline, kapena Vitamini B4, amapangidwa m'thupi lathu, koma nthawi zambiri kuchuluka kwake sikokwanira, motero ndikofunikira kugwiritsa ntchito ndi chakudya. Monga lecithin, choline amapezeka mu dzira la mazira, nyemba, kaloti, kabichi, nyama ndi kanyumba tchizi.

Lecithin monga chakudya chowonjezera

Aliyense amadziwa kuti chakudya chotchuka kwambiri ndi soya lecithin. Imapezeka mu zakudya zambiri zomwe zimadyedwa tsiku ndi tsiku:

• batala, mafuta a masamba, margarine,
• zopangidwa ndi confectionery,
• kuphika
• chakudya cha ana.

Kodi soya lecithin ndi chiyani? Ambiri amakhulupirira kuti ndizovulaza, pomwe ena amakhulupirira kuti zopindulitsa zake. Ndikofunikira kufotokozera kuti ma phospholipids omwe ali ndi lecithin salola kuti mafuta akhale olimba. Izi zimangopangitsa kuti makeke akhale ofewa, komanso amakulitsa moyo wa alumali. Komanso salola kuphika kumamatira ku nkhungu.

Chowonjezera ichi chimagwiritsidwa ntchito mokwanira m'maiko onse otukuka padziko lapansi. Zilibe zovulaza zokha, komanso zothandiza. Kutsitsa cholesterol sikungawoneke. Soya lecithin imatha kukhala yovulaza chifukwa imapangidwa kuchokera ku soya yosinthidwa chibadwa. Mwamwayi, komabe, sizakudya zonse zomwe zimakhala ndi GMO.

Koti mugule

Kuti lecithin achepetse cholesterol moyenera komanso okhala ndi choline monga chowonjezera, ndikofunikira kugula zachilengedwe zokha. Kuchokera pamtundu wosinthidwa kuvulaza kwambiri komanso kuperewera konse kopindulitsa. Chotetezeka kwambiri ndi mafuta a masamba. Kuti sikusintha.

Tsoka ilo, opanga ochepa okha ndi omwe amagwira ntchito yawo mosamala ndipo amapanga lecithin wapamwamba kwambiri. Kampani "Yathu Lecithin" imapanga zinthu zamasitolo ogulitsa mafakitale. Ndi chinthu chawo chomwe chingathandize kutsitsa cholesterol moyenera, ndipo choline chodzaza chidzazaza kuchepa kwa thupi la vitamini B.

Momwe angatenge

Lecithin amapezeka onse ngati mavitamini, komanso ngati njira yokhazikika. Itha kugulidwa ngati mawonekedwe a kapisolo, ma gel, granules, madzi kapena mapiritsi. Ubwino wa mawonekedwe amadzimadzi ndikuti utha kuwonjezeredwa ku chakudya musanadye.

Tsiku la munthu wamkulu limalimbikitsidwa osapitirira 6 g, ndipo kwa mwana osaposa 4 g .. Ndikofunikira kudziwa kuti kuchuluka kumeneku kumawerengedwa kwa lecithin yokha, yomwe imatengedwa padera, popeza zotsalazo zimatha kupezeka ndi chakudya.

Choline chofunikira m'miyeso yaying'ono. Mlingo wake watsiku ndi tsiku sayenera kupitirira 1 g Kuti pakhale nthawi yayitali, ndikofunikira kutenga lecithin ndi choline kwa miyezi itatu. Ngati cholesterol imachepera mosakwanira msanga, ndiye kuti njira yochizira imatha kukhala zaka zingapo. Ndikofunikira kuti adokotala okha azindikiritsa kuchuluka kwa nthawi ndi nthawi ya makonzedwe.

Mtundu wotchuka kwambiri wotenga lecithin ndi granule. Zikuwonetsa bwino moyo wapamwamba ndi mashelufu (kusintha kwa utoto, Madontho, kusintha kwa kukoma kudzawonetsa tsiku lotha ntchito). Monga lecithin yamadzimadzi, ikhoza kuwonjezeredwa ku saladi, chimanga, mankhwala opangira tchizi, kapena mutha kungomwa ndi madzi kapena madzi.

Contraindication

Lecithin ndi choline ndi zinthu zachilengedwe, motero amakhala ndi zotsutsana zingapo:

• kusalolera munthu lecithin (Matupi awo sagwirizana),
• mimba ndi mkaka wa m`mawere.

Zotsatira zoyipa, mutha kudziwa:

• nseru (matenda owonda)
• kuchuluka kwa masokono
• chizungulire.

Ngati zotsutsana kapena zotsatirapo zinaonekera, ndikofunikira kufunsa dokotala kuti apereke mankhwala ena omwe sangayipitse kapena kusokoneza.

Kuti muchepetse cholesterol, sikofunikira kuti mugwiritse ntchito mankhwala ovuta. Mutha kugwiritsa ntchito lecithin, yomwe siigwiritsidwa ntchito pokhapokha ngati mankhwala a atherosclerosis ali. Kugwiritsa ntchito kawiri kawiri ndi chakudya komanso mawonekedwe am'magazi kapena mapiritsi kumathandizira kuti muchepetse cholesterol, kusintha kukumbukira, kuchepetsa zizindikiro za matenda amkhungu, kusintha mkhalidwe wam'mimba ndi zilonda zam'mimba. Ubwino wa lecithin ndikuti ulibe zotsutsana ndi zoyipa.

Cholesterol-kutsitsa ndikuyeretsa ziwiya

Mtima wamtima umakhudzidwa kwambiri ndi cholesterol yamwazi yokwezeka. Ngati simukugwiritsa ntchito kwambiri zakudya zanu ndipo musamadya zakudya zolimbana ndi cholesterol, ndiye kuti mutha kudzipangitsa kukhala ndi zovuta zazikulu zathanzi. Nkhaniyi imafotokoza mndandanda wazinthu zonse zomwe zimatsitsa cholesterol ndikuyeretsa m'mitsempha yamagazi. Kudya pafupipafupi kumathandiza kuthana ndi matendawa mwachangu komanso kupindula.

Zomwe sizingadyedwe ndi cholesterol kuposa zabwinobwino

1. Zomwe simungadye ndi cholesterol yayikulu
2. Zinthu Zamkaka ndi Mkaka
3. Nyama Ya Cholesterol Yapamwamba
4. Maswiti
5. Mbewu, mtedza
6. Nsomba yayikulu cholesterol
7. Porridge ndi pasitala
8. Tidzamwa chiyani?
9. Bowa ndi masamba

Owerenga athu adagwiritsa ntchito bwino Aterol kutsitsa cholesterol. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Munthu amafunikira cholesterol, monga shuga m'magazi.Chifukwa chake, sitingaganizire kuti ziyenera kukhala zazing'ono momwe zingathere. Pali manambala ena pansipa omwe sayenera kugwa, ndipo pali malire kumtunda wovomerezeka.

Amasiyana azimayi ndi amuna amisinkhu yosiyanasiyana.
Omwe zotsatira zawo zoyesedwa zikuwonetsa kuchuluka kwawamba nthawi zambiri amakhala ndi chidwi ndi dokotala zomwe simuyenera kudya ndi mafuta ambiri.

Koma ndikosavuta kuganiza kuti kungosiya zakudya zomwe zimakhala ndi mafuta ambiri a nyama ndizotheka kuthana ndi vutoli. Chofunikira kwambiri ndikutsatira mfundo za kudya wathanzi. Ndikofunikira kudziwa osati zomwe siziyenera kudya, komanso momwe mungasinthire zinthu zoyipa kuti muthandize thupi lanu. Tiyeni tiyambe ndi zovulaza.

Zomwe simungadye ndi cholesterol yayikulu

Zakudya zilizonse zosuta ndi soseji ndizoletsedwa. Ndipo kwenikweni - tchipisi ndi zakudya zina zachangu ndizoletsedwa. Sankhani onse okazinga, ngakhale nsomba. Simungadye mayonesi, osati wamba, wokhala ndi mafuta ochulukirapo, kapena "kuwala", komwe kumakhala kovuta kugaya

Phukusi la dzira limawonedwa kuti ndi loipa kwambiri, chifukwa chake kuchuluka kwa mafuta m'thupi kumayamba kukula. Sikoyenera kukana mazira konse.

Mazira a Quail ndi njira yabwino. Chifukwa cha kulemera kwakanthawi kachulukidwe kake pazinthu zochepa zilizonse, komanso michere yambiri kuposa dzira lonse la nkhuku. Chinthu chimodzi chomwe iwo amatha kudya tsiku lililonse! Dzira la nkhuku limatha kukhala zidutswa ziwiri pa sabata, koma osapitilira chimodzi patsiku.

Zinthu Zamkaka ndi Mkaka

Kodi ndingathe kumwa mkaka wokhala ndi mafuta ambiri? Ngati mafuta ake ali ochepera 3%, ndiye kuti ndizotheka, koma pang'ono ndi pang'ono. Bwino kugwiritsa ntchito ke 1% kefir kapena yogati yopangidwa kuchokera mkaka wa skim. Ma Yoghurt ndi okhawo omwe mulibe kanthu koma mkaka ndi mkaka wowonda. Mkaka ndi ayisikilimu ayisikilimu samachotsedwa.

Simungathe kudya kirimu wowawasa, koma mutha kuwonjezera theka la supuni m'mbale. Mwachitsanzo, mu saladi wa kaloti, kapena tomato wokhala ndi zitsamba.

Curd ngakhale 9% mafuta ndizotheka, koma ngati mumachita nokha, ndiye kaye chotsani zonona, kenako ndikupanga chotupacho. Tchizi chamafuta - ochepa! Soseji yophika ndi tchizi yokonzedwa kupatula.

Batala, komanso ghee ndi margarine, ndizoletsedwa. Pali zinthu zina zowononga pakufalikira kuposa batala wamba.

Nyama Ya Cholesterol Yapamwamba

Mpaka, ndipo nthawi zambiri nkhumba, komanso mwanawankhosa - ndizoyenda. Nyama, nyama ya kalulu ikulimbikitsidwa. Kodi ndingadye mbalame yanji? Nkhuku yophika kapena yotumphukira kapena Turkey. Pakhungu la nkhuku, makamaka zopanga tokha, gawo lovulalayo ndilofunika kwambiri kwambiri. Chifukwa chake, musanaphike amachotsa.

Nkhuku zambiri zamafuta, monga abakha, sizabwino. Koma nyama ya tsekwe imakhala ndi mafuta ochepa, ndipo mbale nazo siziletsedwa. Monga nkhuku, peel m'malo omwe mumapezeka mafuta ambiri.

Offal ndi wolemera mu cholesterol, makamaka chiwindi ndi ubongo. Nthawi ndi nthawi, chiwindi chophika nkhuku chimatha kudyedwa ndi cholesterol yochulukirapo, ndipo zakudya zam'mimba za tsekwe ndizosavomerezeka.

Ndipo makamaka, palibe soseji, soseji ndi soseji za nkhumba.

Amadziwika kuti zakudya zokhala ndi shuga wokhala ndi cholesterol yambiri ziyenera kukhala zochepa. Zakumwa zimapangidwa bwino ndi uchi, koma tsiku - supuni zitatu, osapitilira apo.

Makeke ndi makeke sizipatula. Maswiti, tofu, chokoleti cha mkaka nawonso ndi oletsedwa. Simungathe kudya zakudya zopatsa thanzi komanso zokhala ndi makeke ambiri m'magazi.

Mutha kusangalala ndi marmalade, maswiti, zakudya odzola, ayisikilimu wopangidwa kuchokera ku zipatso zosenda.

Koma ndibwino kudya zipatso ndi zipatso zatsopano. Mukamakonza menyu patsikulo, muyenera kuganizira kuti ali ndi shuga wambiri. Koma chachikulu ndichakuti zipatso ndi zipatso zimakhala ndi pectin yambiri ndi fiber, zomwe zimathandizira kuchotsa cholesterol m'thupi, komanso zinthu zina zomwe zimagwira ntchito.

Mbewu, mtedza

Mbeu zamtundu wa mpendadzuwa ndizothandiza, zouma zokha, osati yokazinga. Maamondi ndi nthangala za sesame ndizabwino. Ma Walnuts ndiabwino.Koma ndi zothandiza zonse, munthu sayenera kuyiwala kuti ali ndi mafuta ambiri, ndipo zopatsa mphamvu ndizopatsanso chidwi.

Chochita chapadera ndi mbewu za dzungu. Amakhala ndi dzungu mafuta - yofunika biologically yogwira chinthu. Pali mitundu ya maungu pomwe mbewu sizikhala ndi chipolopolo cholimba. Zabwino kwambiri, osafunikira kuyeretsa, amadyedwa pamodzi ndi kanema yemwe adaphimbidwa. Zikauma, zimakoma kwambiri.

Nsomba yayikulu cholesterol

Amakhulupirira kuti nsomba zam'madzi ndizothandiza kwambiri kwa cholesterol yayikulu. Kodi zili choncho?
Nsomba zokhala ndi mchere komanso zotsekemera zimapweteketsa kuposa zabwino. Zakudya zamatenda sizilinso ntchito. Ngakhale nsomba zam'madzi ndizovulaza ndi cholesterol yayikulu.

Madokotala amakonda kuseka nthabwala zomwe zimapezeka kokha ngati nsomba zam'madzi ndizabwino kwambiri zam'nyanja zam'madzi.
Koma mozama, nsomba yophika ndi kuphika ndi zojambulazo idagwirabe ntchito, ngakhale ndibwino kuti musankhe mitundu yamafuta ochepa.

"Zakudya zam'nyanja" zotere monga Sushi kapena ndodo za nkhanu ziyenera kuiwalika kwathunthu.

Tidzamwa chiyani?

Zowonadi, koloko wokoma, moŵa ndipo makamaka zakumwa ndi kuwonjezera kwa zakumwa siziphatikizidwa. Vinyo wofiira wachilengedwe - akhoza kukhala pang'ono ngati palibe contraindication pazifukwa zina.

Tiyi ndiyabwino kuposa zobiriwira, ndipo makamaka popanda shuga. Tiyi yobiriwira imakhala ndi mavitamini omwe amasintha magwiridwe antchito amitsempha yamagazi.

Tiyi yakuda imatha kuledzera ndi mkaka.

Cocoa mu mkaka ndi khofi wapomwepo saloledwa.

Madzi - inde. Zothandiza mwachilengedwe, koma osabwezeretseka kuchokera kuzowonda, komanso popanda kuwonjezera shuga. Koma musaiwale kuti, ngakhale ndi wowawasa wowawasa, ali ndi shuga wambiri, kuposa momwe amakonda kupangira tiyi.
Mu kapu ya compote, shuga ndizochepa kwambiri kuposa madzi.

Bowa ndi masamba

Ngati palibe vuto logaya chakudya, ndiye kuti bowa ndi wolandiridwa. Zachidziwikire, mwa mawonekedwe owiritsa okha - kuchokera pamchere, mchere kapena wokazinga kokha.

Chilichonse ndichabwino masamba, ngakhale mbatata. Yophika kapena yopanda mafuta. Koma zokonda ziyenera kuperekedwa masamba osapatsa thanzi, tsabola wofiyira wofiira ndiwothandiza kwambiri.

Ndiponso, kaloti, mwanjira iliyonse, mpaka magalamu 100 patsiku. Tomato ndi msuzi wa phwetekere. White kabichi, makamaka sauerkraut. Dzungu lonse, nkhaka, zukini, squash.

300 magalamu a masamba ayenera kumamwetsa patsiku, osawerenga mbatata. Ndipo pazikhala amadyera muzakudya, mutha kuwonjezera zouma kapena zowundana ndi mbale musanazime pachitofu.

Koma mumafunikira anyezi wobiriwira watsopano, omwe nthawi iliyonse amatha kumera mumtsuko wamadzi.

Ndipo mbewu za radish kapena radish zimamera mchombo chamadzi. Masamba akangotuluka ndikuyamba kupanga mtundu wobiriwira - mbewu zimatsukidwa ndikukongoletsa mbale ndi iwo.

Koma tiyenera kumvetsetsa kuti pokhapokha pazomwe zingadyedwe ndi mafuta ambiri komanso zomwe sizingatheke, vutoli silithetsa. Choyamba, muyenera kudya kanayi pa tsiku, pang'ono pang'onopang'ono, ndipo ndizosavomerezeka kudya mokwanira nthawi yogona.

Kachiwiri, muyenera kumwa madzi oyera, magalasi atatu patsiku. Madzi, mkaka ndipo makamaka zakumwa sizilowa m'malo mwa madzi!

Ndi zakudya ziti zomwe zimachepetsa mafuta amthupi m'magazi

Kuchuluka kwa cholesterol "yoyipa" m'magazi kumabweretsa kukula kwa matenda oopsa a mtima. Mankhwala nthawi zambiri amayambitsa mavuto, m'malo momangokhala bwino, ziwalo zina zofunika zimavutika. Ndi zinthu ziti zomwe zimachepetsa cholesterol m'magazi, ndikuchotsa msanga m'thupi, mutha kumvetsetsa ndikuphunzira momwe amapangira michere yawo.

Phytosterols

Izi ndi zinthu zopindulitsa muzomera zopezeka muzomera. Kwa thupi la munthu, amagwira ntchito yofanana ndi cholesterol, koma nthawi yomweyo amachepetsa kuyamwa kwa mankhwala ophatikizika a lipid m'matumbo ndikuthandizira kuti athetse. Kumwa pafupipafupi zinthu zomwe zili ndi phytosterols kumathandizira kuwongolera mafuta m'thupi a cholesterol.

Zogulitsa Zogulitsa Cholesterol:

• ma almond
• soya, mafuta a azitona,
• Masamba atsopano ndi zipatso
• nyemba
• cranberries
• udzu winawake
• Kombucha
• nyongolosi ya tirigu
• tirigu, mpunga.

Olemera mu phytosterol ndi zipatso zatsopano: cranberries, mphesa, blueberries, raspberries, makangaza. Kuphatikiza apo, zinthu izi zimakhala ndi mavitamini ambiri ofunika, mchere, wogwira ntchito ya antioxidant, kuyeretsa thupi la poizoni ndi poizoni. Kuti muwonjezere cholesterol yothandiza m'thupi, muyenera kumwa madzi a kiranberi.

Polyphenols

Zinthu zachilengedwe zachilengedwe izi zimapangitsa kuti pakhale kupangika kwapamwamba kwambiri (HDL) m'thupi, kumachita ntchito za antioxidants zachilengedwe, ndikuthandizira kutsitsa LDL. Pogwiritsa ntchito zakudya zomwe zimakhala ndi ma polyphenols, mwanjira ya timadziti tatsopano ndi mbatata yosenda, mutha kuwonjezera zomwe zili mu HDL m'magazi ndi 5% m'miyezi 1.5-2.

Katundu wa Anti Cholesterol:

• mpunga wampira wofiyira
• zipatso
• makangaza
• mphesa zofiira, vinyo,
• cranberries
• nyemba
• mpunga wakuda
• cocoa.

Kafukufuku wochitidwa ndi asayansi akutsimikizira kuti mwa kutsatira zakudya zopezeka mu ma polyphenols a chomera, mutha kuchepetsa kwambiri chiopsezo cha khansa, matenda amtima, dongosolo la endocrine, mafupa a mafupa.

Zofunika! Idyani zakudya, zakumwa zimafunikira atsopano kapena atatha kulandira chithandizo chochepa chotentha ndi nthunzi.

Owerenga athu adagwiritsa ntchito bwino Aterol kutsitsa cholesterol. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Chakudya chomwe chimawonetsedwa ndi kutentha chimataya kuchuluka kwa zinthu zofunikira ndi 30-50%.

Resveratrol

Ichi ndi mankhwala omwe zomera zimafunikira kusinthira majeremusi. Mthupi la munthu, amathandiza kuti muchepetse mapangidwe a cholesterol m'makoma amitsempha yamagazi, kuchepetsa kuchuluka kwa lipoproteins yapamwamba m'magazi.

Cholesterol-kutsitsa ndikutsuka ziwiya

Ndikofunika kumwa vinyo wofiira, koma sipangakhaleko galasi limodzi lokha lomwe lingathe kudyeka tsiku lililonse. Katundu wa zinthu izi amalola kugwiritsa ntchito kwake kupewa mtima, zotupa zoyipa, kukulitsa nthawi yayitali ya moyo.

Mafuta achepetsa osaphatikizika

Kuti achulukitse kuchuluka kwa cholesterol yoyipa ndi yopindulitsa, thupi limafunikira kupeza ma asidi osaphatikizika kuchokera ku chakudya chomwe sichipangidwa popanda kudziimira (omega-3, omega-6). Zinthu izi zimathandizira kuyeretsa ndi kulimbitsa makhoma amitsempha yamagazi, kupewa mapangidwe a cholesterol plaque, magazi, komanso kupangitsa matenda a lipid metabolism.

Zomwe zimapezeka zamafuta osakwaniritsidwa ndi mafuta am'mimbamo ndi mafuta:

• nsomba: zikumera, hering'i, nsomba, carp,
• mafuta a nsomba
• dzungu nthanga
• mafuta opindika
• mphesa (mbewu),
• ma almond
• mpunga wofiira
• udzu wamkaka
• Kombucha
• cocoa
• ginger
• udzu winawake.

Ma sprats ndi mitundu ina ya nsomba yamafuta amachepetsa thupi ndi ma asidi osakwaniritsidwa ofunikira kuti aphatikizidwe ndi lipoproteins yapamwamba.

Mafuta ochokera ku nyama amathandizira kupanga mapangidwe a lipid m'mitsempha yamagazi omwe amapanga cholesterol plaques. Mafuta osasinthika amadutsa osagwirizana ndi mitsempha. Chifukwa chake, pokonzekera chakudyacho, ndikofunikira kuphika mbale ndi kuwonjezera mafuta achilengedwe osakanikirana ndi masamba.

CHIKWANGWANI chamasamba

Kuti muchepetse cholesterol yoyipa ndikuwonjezera kuchuluka kwaopindulitsa m'magazi, muyenera kudya zakudya zamafuta ambiri. Ulusi wa coarse ndiwofunikira pakulimbana ndi lipoproteins otsika kwambiri. Zofunikira zawo: Kuchepetsa njira yolembera mafuta ndi chakudya chamagulu, kukonza matumbo ndi gawo lonse la m'mimba, kumalimbikitsa kagayidwe ka lipid. Chifukwa cha izi, kuyamwa kwa cholesterol yoyipa ndi makoma amkati kumachepetsedwa.

Zomera za polysaccharide pectin zimapezeka mumasamba ndi zipatso zonse. Zimathandizira kuti matenda a lipid kagayidwe, amachepetsa cholesterol.Chifukwa cha zofunda zake, pectin imalepheretsa kuyamwa kwa "cholesterol" yoyipa m'magazi ndikuchichotsa m'thupi.

Mndandanda wazakudya za fiber:

• mbewu zamphesa
• mapeyala
• champirons
• ma almond
• cranberries
• mpunga wofiira
• mbewu za fulakesi
• bowa wa oyisitara
• nthula mkaka
• biringanya
• mphesa
• zipatso: mabulosi akutchire, sitiroberi, currant,
• beets
• nyemba zobiriwira
• udzu winawake.

Kuti muchepetse cholesterol, ndikofunika kudya tirigu, buckwheat, barele kapena barele, barele, bulauni, mpunga wamtchire. Ndikulimbikitsidwa kugwiritsa ntchito ufa wosakanizira wokhala ndi pectin pakuphika. Mpunga wofiyira umakhala ndi mitundu yapadera yomwe imakulitsa kuchuluka kwa cholesterol yopindulitsa.

Zakudya zamafuta za cholesterol zomwe zimakhala ndi pectin:

• beets
• Zipatso zouma za chimanga,
• mphesa
• udzu winawake
• biringanya
• zipatso za viburnum,
• maapulo
• cranberries.

Pectin amateteza kugaya chakudya, amachepetsa kagayidwe kazinthu, ndipo amagwira ntchito ya antioxidant. Thupi silisungunuka, kumamwa poizoni woipa komanso mafuta m'thupi, amawachotsa m'thupi.

Pectin ayenera kukhalapo muzakudya za tsiku ndi tsiku ndipo akhale osachepera 15 magalamu. Sikulimbikitsidwa kugwiritsa ntchito pectin mwanjira yazakudya popanda kupangana ndi dokotala.

Makangaza

Madzi a makangaza ali ndi ma polyphenols. Awa ndi ma antioxidants omwe amachepetsa cholesterol “yoyipa”. Komabe, 100 peresenti yokha ya makangaza ndi omwe amachiritsa. Mukamagula, muyenera kuonetsetsa kuti njirayo ndiyabwino, chifukwa zosayipidwa ndi zipatso zina kapena kuwonjezera kwa shuga ndizowononga zochizira. Izi sizichitika motsutsana ndipo zitha kutengedwa mu kuchuluka kulikonse chifukwa chosagwirizana ndi matendawa. Ndikwabwino kumamwa kudzera mu udzu kuti usawononge enamel.

Malalanje

Zipatso zamtchirezi zimakhala ndi pectin yambiri. Ngati mumamwa kapu yatsopano ya lalanje tsiku limodzi kwa mwezi umodzi ndi theka, ndiye kuti maphunzirowa amachepetsa mphamvu ya masitiranti owopsa 20 peresenti poyerekeza ndi poyambira. Zoyipa:

• zilonda zam'mimba
• gastritis ndi kuchuluka acid kupanga ntchito m'mimba.

Cholesterol ndi lipoprotein yomwe imapangidwa ndi chiwindi cha munthu ndikuunjikira m'thupi. Munthawi zambiri, gawo ili ndi chinthu chofunikira chifukwa chomwe njira zambiri zofunika zimatsimikiziridwa. Mowa wamafuta umatenga nawo gawo mu kupanga kwa timadzi tambiri timene timapanga endocrine komanso munthawi ya kagayidwe kazinthu. Kupangika kwa kusasiyanitsa ndi kupatuka kwa zizindikiro za izi mozama kuchokera ku chizolowezi ndizowopsa pakukula kwa mtima wamatenda a mtima. Mwambiri, zakudya zimakhudzana ndikukula kwa matendawa, chifukwa sizogulitsa zonse zomwe zimakhala ndi zotsatira zabwino mthupi la munthu. Inde, zinthu zomwe zimachokera kumbewu zimatha kudyedwa, komanso zimakhudza zolemba zake mosiyanasiyana m'njira zosiyanasiyana. Muyenera kuyesa kuti mupeze ngati tomato amatha kudya ndi cholesterol komanso momwe amathandizira kuchuluka kwa HDL ndi LDL mthupi.

Kodi kugwiritsa ntchito masamba ndi chiyani?

Akatswiri otsogola amati tomato wokhala ndi cholesterol amayenera kudyedwa. Amalimbikitsanso kuphatikiza phwetekere, zakumwa za zipatso ndi misuzi ya masamba mu chakudya chamunthu. Malingaliro oterewa amaphatikizidwa ndi zofunikira zomwe zimapangidwira - asayansi afika pakuganiza kuti kumwa tomato ndi chinsinsi cha thanzi la mtima komanso kupewa kwabwino kwa mapangidwe a pathologies. Izi zimatsimikiziridwa momveka bwino ndi anthu okhala m'maiko omwe masamba amawonetsedwa m'gulu la ambiri. M'matchulidwe a Russian Federation, gawo ili silotchuka kwambiri, mwina ili ndi vuto la kuthamanga kwamawonekedwe, matenda a mtima ndi mitsempha yamagazi.

Ndizosangalatsa kudziwa kuti tomato ali ndi cholesterol! Koma kodi zamasamba zingapindulitse bwanji munthu wokhala ndi atherosulinosis? Mwambiwu ndikuti mawonekedwe ake ndiwopadera, masamba ndi gwero la lycopene, chinthu chomwe chimagwira gawo lofunikira mthupi la munthu. Kufunika kwa gawo ili kukuwunikiridwa ndikutsimikiziridwa munthawi ya kafukufuku wa sayansi.

Zowonadi! Asayansi aku Australia amati ndikofunika kudya zinthu zonse zachilengedwe zochokera phwetekere: msuzi, ketchup, juwisi. Koma phindu lalikulu kwambiri lingatengeke kuchokera pazinthu zatsopano, ndi mu mawonekedwe awa zomwe zigawo zonse zimayamwa bwino kwambiri.

Chifukwa cha zochitika za lycopene, njira yodzipatula ya osachulukitsa lipoproteins imalepheretseka ndipo njira ya makutidwe ndi okosijeni imalepheretseka. Mapepala a Atherosulinotic amasiya kupanga.

Kodi lycopene amawamwa bwanji ndipo ndi chiyani?

Tizilombo ta m'thupi timatha kuyamwa gawo lopindulitsa ili. ngati vuto lakelo layamba, chiwalo cha munthu chimakhalapo chifukwa chosungidwa kale. Ubwino wopewa matenda amitsempha samakhudzidwa ndi kuchuluka kwa chigawo chimodzi chomwe chimadyedwa patsiku, koma ndi zomwe zikupezeka mthupi.

Zatsimikiziridwa! Chiwopsezo cha mawonekedwe a mtima ndi mitsempha yamagazi chiwonjezereka mwa odwala omwe kuchuluka kwa mitsempha ya m'magazi kumatsitsidwa.

Dziwani kuti kuti muthe kubwezeretsanso chimacho, muyenera kudya tomato woyandikana ndi chakudya chomwe chili ndi mafuta (makamaka masamba). Ndizosatheka kunyalanyaza mfundo yoti kuchuluka kwa zinthu zofunikira m'thupi kumachepa msanga, chifukwa chake, mukakana kugwiritsa ntchito zinthu za phwetekere, kuchuluka kwa ma lycopene m'magazi a wodwala kumatsika ndi theka ndipo izi zidzapangitsa kuti chiwopsezo cha lipoproteins otsika kwambiri.

Tomato wotsika cholesterol, asayansi akutsimikizira. Kutengera ndi chidziwitsochi, ziyenera kuganiziridwa kuti chinthu choterocho ndichofunikira m'thupi la munthu, ndikugwiritsa ntchito mwadongosolo. Menyu yotereyi imapanga dothi labwino poletsa matenda amtima.

Zithandizo za Folk zochepetsera cholesterol zimaphatikizanso timadziti ta masamba tatsopano. Ngati mumamwa madzi oterewa pamimba yopanda kanthu, ndiye kuti zinthu zonse zofunikirazi zimatengedwa mwachangu m'mimba ndipo nthawi yomweyo zimayamba kutenga mbali pazovuta zovuta zomwe zimapanga kagayidwe.

Momwe timadziti timathandizira kutsitsa cholesterol

Zomwe zakonzedwa mwatsopano zamasamba zimakhala ndi ma carbohydrate, ma enzymes (zinthu zambiri zomwe zimathandizira njira zonse zamankhwala amuzolengedwa), mahomoni (zinthu zomwe zimakhudzidwa ndi kayendetsedwe ka ntchito zosiyanasiyana), mavitamini (ali gawo la michere yambiri), michere (palibe michere ingagwire popanda iwo ndondomeko), ma acid okhala ndi michere ndi zinthu zina zomwe zimagwira ntchito pazamoyo.

Zinthu zonsezi ndizofunikira kagayidwe kake, kuphatikiza cholesterol metabolism. Kutsegulira kwa cholesterol metabolism kumathandizira kuti kuthetsedwe kwake kofulumira kwa thupi ndi kuchepa kwa magazi. Ichi ndichifukwa chake njira zochizira wowerengeka zochepetsera cholesterol zimaphatikizapo chithandizo chamasipuni azitsamba ongofinya kumene.

Kugwiritsa ntchito karoti, beetroot, squash, nkhaka, phwetekere ndizothandiza kwambiri chifukwa cha cholesterol yapamwamba.

Madzi kuchokera achinyamata zukini

Zukini wachinyamata uli ndi ma enzymes omwe amalimbikitsa chimbudzi cha mapuloteni ndi mafuta, komanso kuchotsa kwa ndulu ndi zinthu zovulaza m'thupi pakukola chakudya. Kuphatikiza apo, squash madzi ali ndi diuretic yambiri. Thupi limachotsanso cholesterol yoyipa. Popeza madzi a squash amakhala ndi zopatsa mphamvu zochepa, ndizothandiza kuti amwe kwa anthu onenepa kwambiri. Ndipo kuchepa thupi kumathandizira kuti kagayidwe ka cholesterol kakhale kofanana.

Tengani madzi kuchokera ku zukini wachinyamata, choyamba supuni 1-2 patsiku kwa theka la ola musanadye, pang'onopang'ono mupeze mlingowo kwa magalasi amodzi kapena zingapo patsiku, ndikugawa pakati pamiyeso itatu. Zakudya za Zukini zimatha kusakanizidwa ndi timapulo ta karoti ndi karoti.

Madzi a karoti amakhala ndi beta-carotene yambiri, mavitamini ndi michere yambiri, zomwe zimapangitsa kuti njira zonse za metabolic zisinthe. Kuchuluka kwa magnesium mu madzi awa kumathandiza kupewa kukokana kwa bile ndikuchotsa cholesterol m'thupi.

Koma, ngakhale kuti madzi a karoti amakhala ndi kukoma kosangalatsa, sayenera kumwa kwambiri - otchedwa carotene jaundice amatha. Ndikwabwino kumwa msuzi wa karoti wosakanizidwa ndi timadzi ta apulo ndi beetroot, osagwiritsa theka la kapu ya mandala abwino a karoti patsiku.

Karoti wa karoti sayenera kumwedwa chifukwa cha kunenepa kwambiri, kuchuluka kwa zilonda zam'mimba ndi duodenum, matenda opweteka a m'matumbo ndi kapamba.

Mango a nkhaka ndi othandiza kwambiri ku atherosulinosis, popeza imakhala ndi ma organic acids omwe amalepheretsa kupanga mafuta ochulukirapo. Madzi a nkhaka amakhalanso ndi diuretic, omwe amathandiza kuthetsa poizoni m'thupi.

Mango a nkhaka nthawi zambiri amaphatikizidwa ndi wowerengeka azitsamba kuti muchepetse cholesterol. Popewa matenda a atherosulinosis, theka kapu ya madzi a nkhaka patsiku ndikokwanira. Amatengedwa m'mawa, pamimba yopanda kanthu, theka la ola musanadye. Madzi a nkhaka amatha kusakanikirana ndi phwetekere ndi msuzi wa adyo. Mwachitsanzo, mutha kusakaniza theka kapu ya nkhaka ndi msuzi wa phwetekere ndikuwonjezera supuni ya mandimu a adyo.

Madzi a Beetroot ndi othandiza kwa cholesterol yambiri chifukwa imakhala ndi magnesium yambiri, zomwe zikutanthauza kuti imachotsa cholesterol limodzi ndi bile m'thupi. Mankhwala okhala ndi beets amatsuka chiwindi, ma ducts a bile ndi ndulu. Madzi a Beetroot amachepetsa cholesterol yamagazi ndikuwongolera mafuta (kuphatikizapo cholesterol) kagayidwe.

Tengani madzi a beetroot choyamba supuni, pang'onopang'ono kufikira chikho chokwanira 1-2 kawiri pa tsiku. Amatengedwa ndikusakanikirana ndi timadziti tina (karoti, apulo), kapena kuthira theka ndi madzi. Kuti mupeze juwiti, ma beets ofiira akuda okha ndi oyenera. Madzi ofesedwa kumene sangatenge, ayenera kusungidwa mufiriji kwa maola osachepera awiri.

Zothandiza pazomera

Kwa zaka zambiri asayansi atsimikizira kuti zakudya zamasamba ndizakudya zomwe zimachepetsa cholesterol. Izi zikufotokozedwa ndikuti mbewu zimalepheretsa kuyamwa kwa zinthu zoyipa m'magazi, kulimbitsa makhoma amitsempha yamagazi ndikuchotsa cholesterol yomwe ilipo kale. Kudya zakudya zamtunduwu nthawi zonse kumathandiza kuthana ndi vutoli popanda kugwiritsa ntchito mankhwala. Zitsamba zomwe zimatsitsa cholesterol m'mwazi - zochuluka. Lamulo lokha kuvomerezeka pamenepa ndi kugwiritsa ntchito nthawi zonse michere.

Ndiye zakudya ziti zimachepetsa cholesterol?

Zakudya kuti muchepetse cholesterol

Zotsatirazi ndizoletsedwa komanso zovomerezeka (tebulo) kwa anthu omwe ali ndi cholesterol yambiri "yoyipa".

Zogulitsa Nyama Zoletsedwa:

• nkhumba
• mwanawankhosa
• bakha nyama
• masoseji,
• nyama yotseka,
• ankasuta nyama
• chakudya zamzitini.

Zogulitsa Nyama Zololedwa:

Zinthu Zamkaka Zoletsedwa:

Malonda Akaloledwa:

• mowa
• khofi
• zakumwa zonunkhira bwino.

• Madzi atsopano
• tiyi wobiriwira
• msuzi wa kiranberi
• vinyo wofiira.

Zakudya zophika siziloledwa. Masamba, zipatso ndi zipatso:

• masamba onse atsopano kapena owuma
• zipatso, zipatso kapena mbatata zosenda,
• masamba saladi
• cranberries.

Nsomba zoletsedwa:

• nsomba yokazinga
• caviar wofiyira ndi wakuda.

• nsomba
• zopaka
• carp
• hering'i
• nsomba
• nsomba yophika kapena yonyowa.

Zonunkhira zokometsera ndi mayonesi ndizoletsedwa. Amaloledwa kugwiritsa ntchito ginger, pepala loyera, mpiru.

Mutha kugwiritsa ntchito mafuta achilengedwe monga kuvala masaladi ndi masamba.

Simungadye mazira okazinga, mutha kuwiritsa, koma osapitilira zidutswa zitatu patsiku.

Kuletsedwa kudya coconuts, mutha - ma almond, chinangwa, walnuts. Simungadye mafuta ophika buledi, mikate yoyera, mumatha kudya mkate wa chinangwa, zinthu zophikidwa ndi ufa wa wholemeal. Kumera tirigu ndikothandiza.

• nthula mkaka
• muzu wa dandelion
• hawthorn
• ginseng.

Kodi ndi masamba ati omwe angagwiritsidwe ntchito kutsitsa cholesterol?

Kuphatikiza pa kaloti, zakudya zina zimatha kugwiritsidwa ntchito kuti muchepetse cholesterol m'thupi.

Broccoli imathandizanso kwambiri chifukwa cha zomwe zili ndi vitamini C (mwachilengedwe ndi antioxidant wabwino kwambiri), vitamini K (yemwe ali ndi vuto lodziwika bwino la magazi) komanso folic acid. Tiyenera kukumbukira kuti michere yonse imasungidwa bwino mu broccoli pomwe chida chake chawuma.

Tomato ndiwokoma komanso wathanzi. Muli zinthu zambiri zotchedwa lokopen. Imayambitsa mwachindunji kuwonongeka kwa cholesterol yoyipa. Ndikwabwino kumwa magalasi awiri a madzi a phwetekere tsiku lililonse. Izi zimathandiza kuchepetsa cholesterol ndi 10%. Tomato ndi gawo la mbale zambiri, masaladi, kotero kuonjezera kwawo sikungakhale kovuta. Kuphatikiza apo, tomato amathandizira kusunga masomphenya kwa anthu okalamba.

Garlic - ambiri amakhulupirira kuti ikhoza kugwiritsidwa ntchito popewa kuzizira. Koma izi siziri choncho. Garlic ndi chida chabwino kwambiri chothandiza kuyeretsa magazi. Aliyense amazindikira adyo chifukwa cha fungo lake labwino ndi kukoma kwake. Amatuluka chifukwa cha mankhwala a alliin. Tikakumana ndi okosijeni, timadzi timene timachitika timapangika, chifukwa chake mankhwalawo amapangidwa. Allicin imakhala ndi katundu wotsitsa kuchuluka kwa cholesterol "yoyipa", imatsuka mitsempha yamagazi, potero imachepetsa kuthamanga kwa magazi mu matenda oopsa. Komabe, musaiwale kuti adyo ndiwopatsa mphamvu kwambiri, motero muyenera kuyigwiritsa ntchito moyenera.

Chivwende mwina ndicho mankhwala osangalatsa kwambiri m'chilimwe, osawerengera sitiroberi. Muli ndi amino acid wotchedwa L-citrulline, amene amathandiza kutsitsa magazi ndi kuchepetsa mitsempha ya magazi.

Ndi L-citrulline yomwe imayang'anira kupanga nitric acid mthupi, gawo lomwe limatulutsa mwachindunji kukula kwa mitsempha ya magazi (antispasmodic effect).

Chifukwa chiyani cholesterol ikukwera?

Choyamba, kuchuluka kwa cholesterol "yoyipa" imakwera chifukwa choti timadya zakudya zochuluka kwambiri zochokera ku nyama.

• Mafuta a Trans ndi owopsa pankhaniyi.. Mafuta achetewa osaphatikizika amapezeka mu mbatata yokazinga, zinthu zophika, margarine, zakudya zosavuta, ayisikilimu, ndi zina zambiri.
• Ngati mukuganiza momwe mungachepetse cholesterol yanu, ndikofunikira kukumbukira kuti kuchuluka kwake kumathandizira kupsinjika. Ngakhale zakudya zathu zizikhala zabwino, kupanikizika nthawi zonse kumapangitsa kuti cholesterol ikhale yotsika.
• Pomaliza, chinthu chinanso chokweza cholesterol ndi ntchito yovuta ya chiwindi. Kuti muwongolere kugwira ntchito kwake, mutha kumwa ma infusions owawa azomera. Monga chitsamba chowawa, mkaka nthula, dandelion.

Zosankha zachitsanzo za cholesterol yayikulu

Kuti mupange bwino menyu, muyenera kuganizira zinthu zomwe zili zofunikira pakuphatikizidwa kwa chakudya. Amayenera kukhala ndi pectin, antioxidants, phytosterols, mafuta osakwaniritsidwa acids, polyphenols, mavitamini.

Chakudya cham'mawa mumatha kuphika mbewu monga tirigu, tirigu, mpunga, chinangwa Wothandiza cocoa watsopano wokhala ndi mkaka wa skim.
Chakudya chamasana, msuzi wakonzedwa ndi msuzi wa masamba, mutha kugwiritsa ntchito champignons, koma simungathe kuwonjezera. Mutha kuyika kirimu wowawasa wopanda mafuta mu msuzi. Nyemba zophika kapena biringanya wowotcha amawotchera mbali mbale.Masamba atsopano, udzu winawake ndi mafuta ena amawonjezeredwa ku saladi, okometsedwa ndi mafuta a azitona kapena opindika.

Kuchokera ku mbale zam nyama mungathe kudya mawere a nkhuku yophika kapena venal ndi masamba atsopano. Steam cutlets imaloledwa. Kuchokera ku nsomba: zikumera, nsomba zamchere zochepa, hering'i, carp yophika, trout.

Ndikofunika kudya zipatso masana, kumwa mwatsopano zipatso zamphesa, msuzi wa kiranberi, mankhwala a zitsamba omwe amachepetsa mafuta m'thupi.

Pa chakudya chamadzulo, adatipatsa saladi, mkaka wopanda mafuta, tiyi wobiriwira wokhala ndi uchi wowazira. Asanagone, chakudya chizikhala chopepuka. Zomwe zimachitika tsiku lililonse ndi buledi wa 60 ndi 60 g, simungathe kudya shuga woposa 30 g masana.

Zakudya za tsiku ndi tsiku ziyenera kupangidwa m'njira yokhutiritsa zofuna za thupi za mavitamini ndi mchere. Chifukwa chake, zakudya ziyenera kukhala zosiyanasiyana, muyenera kudya kasanu patsiku m'magawo ang'onoang'ono.

Choyamba chokhudza kaloti

Ndibwino thanzi komanso polimbana ndi cholesterol yayikulu. Mtundu wowala wa masamba obiriwira umawonetsa zambiri za carotenoids, omwe ali patsogolo pa retinol (vitamini A). Beta-carotene ndi vitamini A ndi ma antioxidants amphamvu omwe amathandizira kwambiri kupewa matenda a mtima komanso amathandizira lipid metabolism. Kaloti alinso olemera pofufuza zinthu (potaziyamu, magnesium, phosphorous, ayodini, ndi zina), mavitamini (nicotinic acid, B6, B2, C, ndi zina), ali ndi fiber, mafuta ofunikira, zotumphukira za coumarin, flavonoids, ndi zinthu zina zambiri zofunikira. Zonsezi zimalola kuti zigwiritsidwe ntchito kwambiri pakudya othandizira odwala komanso kupewa zakudya, kuphatikizapo odwala omwe ali ndi matenda amtima.

Zamgulitsi wa Cholesterol

Zakudya zina zimatha kuchepa LDL mthupi.

Mtedza uliwonse ndi woyenera - ma almond, walnuts, pistachios, pinecones. Iwo, monga adyo, amakhala ndi zopatsa mphamvu zambiri, motero kuchuluka kwake kogwiritsidwa ntchito tsiku lililonse ndi 60 magalamu. Ngati mumadya 60 magalamu amtundu uliwonse tsiku lililonse kwa mwezi umodzi, ndiye kuti kuchuluka kwa cholesterol kumachepera ndi 7.5%. Mtedza umathandizanso chifukwa chakuti uli ndi mavitamini a B, omwe ndiofunikira kwambiri kumanjenje, komanso ma antioxidants achilengedwe, omwe ndi cholepheretsa thupi lathu.

Mitundu yonse ya tirigu ndi chinangwa - imakhala ndi mitundu yambiri yamaluwa. Chifukwa cha izi, amachepetsa kuchuluka kwa cholesterol, komanso kuchuluka kwa glucose, komwe ndikofunikira kwambiri kwa odwala omwe ali ndi matenda a shuga.

Vinyo wofiira - mwachilengedwe, pamlingo woyenera, osaposa magalasi awiri patsiku.

Tiyi yakuda - ikamenyedwa, maselo athu amagwiritsa ntchito ndi kugwiritsa ntchito cholesterol mwachangu, yomwe imathandizira kutuluka kwa thupi lake. Pakupita kwa milungu itatu, mitengo imachepetsedwa ndi pafupifupi 10%.

Turmeric ndi zonunkhira zomwe anthu ambiri amakonda. Mwachilengedwe chake ndi antioxidant wamphamvu kwambiri. Imatsuka mwachangu mitsempha yamwazi.

Cinnamon - amachepetsa kuchuluka kwa mafuta m'thupi, komanso ma lipoprotein otsika, kupewa zolembera zamkati mwa mitsempha yamkati.

Chifukwa cha kuchuluka kwa ascorbic acid (Vitamini C), zipatso za malalanje - ndipo makamaka mandimu a lalanje - mwamtheradi alibe cholesterol, amathandizira kuti athetse, amachepetsa kuthamanga kwa magazi ndipo amachepetsa magazi. Ndikulimbikitsidwa kuti mumwe makapu osachepera awiri a mandimu atsopano a lalanje patsiku.

Ili ndi mndandanda wochepa chabe wazinthu zofunikira zomwe zalimbikitsidwa kwambiri kuti mugwiritse ntchito atherosulinosis.

Kuphatikiza pa zinthu zonse zomwe tatchulazi, ndibwino kuphatikiza muzakudya zanu zamasamba ndi zipatso, zipatso, fulakesi ndi mpendadzuwa, komanso masamba. Pali zithandizo zambiri zachikhalidwe.

Kugwiritsa Ntchito Njira Zowonjezera Zotsika Cholesterol

Kugwiritsa ntchito zolimbitsa thupi pafupipafupi. Amapangidwa kuti achepetse thupi, owonjezera omwe nthawi zambiri amawonedwa mwa odwala atherosulinosis.Muyenera kuyamba ndi kulimbitsa thupi pang'ono, pang'onopang'ono kuwonjezera katundu, makamaka maphunziro a Cardio. Imatha kukhala kuyenda mwachangu, kuthamanga, chingwe kulumpha, masewera olimbitsa thupi pa simulator. Chachikulu ndikuti simungathe kusiya maphunziro. Ayenera kuphatikizidwa ndi chakudya chovomerezeka.

Komanso, kumwa mowa ndi kusuta fodya kuyenera kuthetsedweratu, chifukwa sikubweretsa phindu lililonse.

Ndipo chinthu chomaliza chomwe chimaperekedwa nthawi zonse kwa odwala omwe ali ndi atherosulinosis ndi mankhwala omwe cholinga chake ndi kutsitsa cholesterol. Awa ndi mankhwala a group la statins (Lovastatin, Atorvastatin, Rosuvastatin), ma fibrate (Fenofibrate, Besofibrate), anion exchange resins ndi nicotinic acid kukonzekera (Nicotinamide). Kapangidwe ka zochita zawo ndikuchepetsa milingo yama lipoproteins otsika kwambiri ndikuwonjezera kuchuluka kwa lipoproteins yapamwamba.

Kutsitsa cholesterol ndikofunikira kwambiri, makamaka kwa odwala omwe ali ndi matenda oopsa. Zotsatira za atherosclerosis ndi matenda oopsa zimatha kukhala zovuta kwambiri, motero muyenera kupeza mphamvu, kudekha ndikutsatira malangizo onse a dokotala.

Ubwino ndi kuvulaza kwa kaloti zafotokozedwa mu kanema munkhaniyi.

Ma bowa a High Cholesterol

Kuphatikizidwa kwa bowa kumakhala ndi zofunikira zomwe zimakhala ndi antioxidant, anti-kutupa, anti-cancer. Kuphatikiza apo, bowa amateteza matenda a lipid m'thupi. Katundu wapadera, lovastatin, womwe umakhala ndi champignon, umachepetsa kapangidwe ka cholesterol m'chiwindi, umakulitsa mulingo wa HDL m'magazi, ndikuchita mawonekedwe a LDL ndi matumbo.
Zothandiza kwambiri ndi bowa wa oyisitara ndi champignons. Kudya kwawo mokhazikika ndi cholesterol okwera komanso atherosulinosis kumachepetsa LDL ndi 10%, kumathandizira kuwononga milomo ya lipid m'mitsempha yamagazi, komanso kupewa mapangidwe a magazi.
Champignons ndi ma antioxidants achilengedwe omwe amachotsa poizoni woyipa ndi poizoni m'thupi. Mwa izi, bowa ndiwopamwamba kuposa tirigu wophukira, tsabola wa belu ndi dzungu.

Ma Champignon ali ndi mavitamini ambiri ofunika, mavitamini ndi masamba, omwe amatha kulowetsa m'malo mwa nyama ndi mkaka, amalowetsedwa mosavuta m'thupi ndipo amakhutitsa njala mwachangu.
Ndi cholesterol yayikulu, bowa amafunika kuwotcha kapena kuwotcha ndi masamba, owiritsa, owuma. Bowa muli zinthu zofunikira kwambiri mu chipewa. Ma calorie otsika amakupatsani mwayi kudya ma champignons pamakudya osiyanasiyana.

Sizoletsedwa kudya bowa wokazinga kapena zamzitini. Mwa kudya ma champignons, mutha kuchepetsa chiopsezo chokhala ndi atherosclerosis, kugunda kwa mtima, sitiroko, ndi khansa.

1. Mkaka wochokera ku mbewu za canary

Chakumwa cha mbewu cha canary chimathandizira kuyang'anira cholesterol bwino.

• Amakhala ndi mafuta acids ofunikira. Ndipo njere izi zimathandizanso kuchepetsa triglycerides komanso kuchepetsa thupi.

Chifukwa chiyani timafunikira ndipo chifukwa chiyani cholesterol ili yoopsa?

Cholesterol ndi gawo limodzi lama cell ambiri amthupi ndipo limagwira ntchito zambiri. Ndi gawo lamatumbo onse am'mimba ndipo limakhudza katundu wawo. Mu thupi, imagwiritsidwanso ntchito kupanga zinthu zingapo zogwira ntchito; Makamaka cholesterol yambiri mu minyewa yaubongo.

Cholesterol imapezeka muzakudya zambiri zomwe zimachokera kuchinyama ndipo sichikupezeka muzakudya zam'mera. Pafupifupi 300-500 mg ya cholesterol imabwera ndi chakudya patsiku. Komabe, zochulukirapo zimapangidwa m'thupi, pafupifupi gramu imodzi. Popeza cholesterol imapangidwa m'thupi, sizikhala zinthu zomwe sizingatheke. Chifukwa chake, cholesterol yomwe ili mu minofu imangotengera kuchuluka kwa chakudya, komanso kukula kwa kagayidwe kake mthupi.

Mwa munthu wamkulu wathanzi, kuchuluka kwa cholesterol (yoperekedwa ndi chakudya ndikupangidwa m'thupi, kumbali imodzi, ndikuchotsedwera ndikuchotsedwa kwina) kumakhala koyenera. Kuchuluka kumeneku kukhoza kusokonekera mchikakamizo cha zinthu zingapo zoyipa, kuphatikizapo cholowa cholemetsa, matenda osiyanasiyana, kuperewera kwa thupi komanso kuchita masewera olimbitsa thupi, nkhawa yamanjenje, kugwira ntchito kwambiri komanso kusowa tulo.

Mavuto a cholesterol metabolism amabweretsa matenda ofala monga atherosulinosis ndi cholelithiasis. Pulofesa Anichkov adati "popanda cholesterol palibe atherosclerosis." Kufa chifukwa cha atherosclerosis, matenda amtima, kuphatikizapo kupindika kwa m'mitsempha komanso matenda opha ziwopsezo, akutsogolera pakati pa zoyambitsa kufa.

Muzu wa ginger

Zonunkhira zabwino za zonunkhira zimagwiritsidwa ntchito kwambiri pophika mankhwala achikhalidwe. Muzu wogawanika umagwiritsidwa ntchito pochiza matenda a atherosulinosis, matenda ophatikizika, komanso kuchepetsa magazi ambiri a cholesterol.

Ginger amathandiza kuonda magazi, zomwe zimalepheretsa mapangidwe azigazi m'mitsempha. Mizu ya zokometsera imakhazikika metabolism, imatsuka makoma a cholesterol plaque. Ginger amakhala ndi mankhwala apadera a gingerol, omwe amathandizira kuthamanga kwa mafuta m'thupi, amawongolera muloprotein opindulitsa.

Chosakaniza chophatikizika ichi chimalimbikitsa kukwera kwakanthawi, chifukwa chake chimagwiritsidwa ntchito moyenera pazakudya zama calorie ochepa.

Ndi cholesterol yayikulu, ndikofunika kumwa tiyi, momwe chidutswa chimayatsidwa. Kuti akonze, ginger amapaka pa grater yabwino ndikuthiridwa ndimadzi otentha, supuni ya uchi ndi madontho ochepa a mandimu amawonjezeredwa kapu. Chomwacho chimayenera kuthiriridwa kwa mphindi 60, ndiye chimatha kuledzera ngati tiyi wokhazikika.

Chinsinsi china cha tiyi: ginger wodula mbali zing'onozing'ono, kuthira madzi ndi kuwiritsa kwa mphindi 10. Kenako uchi ndi mandimu amawonjezeredwa. Imwani zakumwa ziyenera kusefedwa.

Ginger amaphatikizidwa ku saladi zamasamba ndi mbale zina ngati zonunkhira zonunkhira. Iyenera kugwiritsidwa ntchito kuti muchepetse kunenepa, kusintha mapangidwe a lipid, kutsitsa magazi. Ginger amaphatikizidwa pakati pa anthu omwe ali ndi vuto la mtima. Simungathe kuwonjezera kapena kuwaza zonunkhira musanagone kuti kugona kusasokoneze.

Osamchere kapena kutsekemera

Chakudya chopatsa thanzi ndichomwe chimapangitsa kupewa ndi kuchiza matenda ambiri. Chifukwa chake, mothandizidwa ndi zakudya, mutha kutsitsa cholesterol. Ndikofunikira kumvetsetsa kuti izi siziyenera kukhala zolimbikitsa nthawi imodzi. Ichi ndi dongosolo lazakudya lomwe munthu ayenera kutsatira pamoyo wake wonse.

Maziko a lipid-kutsitsa (ndiye kuti, kutsitsa lipids, mafuta, omwe amaphatikiza cholesterol) kapena anti-atherogenic (amakulolani kumenyana ndi matenda a atherosulinosis) ndiye mfundo za chakudya chopatsa thanzi. Malinga ndi malingaliro aposachedwa ndi European Cardiology Society ndi mabungwe ena akatswiri padziko lonse lapansi, kuti muchepetse cholesterol, muyenera:

1. Idyani zipatso zosachepera 400 g tsiku lililonse komanso zipatso. Masamba ndi zipatso ndizofunikira osati popewa matenda amtima komanso matenda ena monga khansa, matenda a shuga komanso kunenepa kwambiri, komanso kuchepa kwa mavitamini ndi michere yambiri. Chidziwitso: mbatata ndi masamba ena okhuthala sagwira ntchito kwa zipatso kapena ndiwo zamasamba.

2. Onjezerani zakumwa za nyemba (mwachitsanzo, malenje, nyemba), tirigu wathunthu (mwachitsanzo, chimanga chosasinthika, mapira, oats, tirigu, mpunga wosasinthika) ndi mtedza (ma almond, walnuts, hazelnuts, ndi zina).

3. Onetsetsani kuti muli ndi mafuta ochulukirapo omwe sanapangidwe, mwachitsanzo, chifukwa cha mitundu yamafuta am'nyanja (mackerel, hering, salmon), yomwe ili ndi mafuta omega-3, ndi mafuta ochepa azomera.Ndikulimbikitsidwa kudya 20-30 g yamafuta a masamba patsiku (maolivi, mpendadzuwa, chimanga, ndi zina).

4. Muchepetse mafuta omwe amadzaza mafuta, mafuta m'thupi, chakudya (mafuta ophikira, masoseji, mafuta anyama, mafuta amkaka - zonona, batala, tchizi), mafuta amafuta.

5. Pewani kunenepa kwambiri, osamadya kwambiri. Pamaso pa kunenepa kwambiri kwa thupi - pang'onopang'ono komanso pang'onopang'ono mumachepetsa mkati mwazomwe mukukhala.

7. Zakudya zowonjezera - osachepera kasanu patsiku pambuyo pa maola 3-4 zimapereka kukhathamiritsa kwa ndulu. Ndipo bile, monga mukudziwa, amasungunula cholesterol ndikuthandizira kuchotsa m'thupi.

8. Kuphatikiza apo, ndikudya chamagulu abwino, zakudya zamchere zimangokhala 5 g patsiku (kuzifutsa, kuwaza mchere ndi kusuta, zakudya zamzitini, soseji ndi masoseji, tchizi, mkate, ndi zina).

Mafuta ochulukirapo a polyunsaturated omwe amapezeka mumafuta a masamba, zakudya zamafuta mumasamba ndi zipatso, komanso zinthu zina zofunikira za chakudya chopatsa thanzi zimathandizira kuchepetsa kuyamwa kwa cholesterol, zimathandizira kagayidwe kake ndipo, pamapeto pake, zimachepetsa magazi.

Yesani kuthetsa zakudya zokazinga. Monga lamulo, mafuta amawonjezeredwa pa kuwaza, kuwonjezera apo, mafuta azamasamba athanzi amasandulika "owopsa" motsogozedwa ndi kutentha kwambiri. Kuwiritsa, kudyetsa, kuphika ndi kuphika ndizothandiza kwambiri, chifukwa kumakuthandizani kuti muchepetse mafuta pazakudya.

Yambirani! Ndikofunikira osachepera maola 3.5 pasabata kuti muchite masewera olimbitsa thupi komanso masewera, kuyeretsa nyumba ndikugwira ntchito m'munda kudzathetsedwanso. 3-5 km kumapazi ndi kocheperako komwe tsiku lanu siliyenera kudutsa.

Kodi muli ndi lipids wamba?

Ndi dokotala yekhayo amene angadziwe matenda a lipid metabolic ndikupereka malangizo oyenera a mankhwala. Kuunikaku kukuphatikizaponso kuzindikira kwa zinthu zoopsa: kupezeka kwa kusuta, matenda oopsa, cholocha cholowa ndi ena. Ndiponso muyenera kuyesa kuyesedwa kwa magazi kuti mupeze mulingo wa lipids. Mwamwayi, malingaliro abwinobwino a cholesterol okwanira mwa munthu wathanzi amatha mpaka 5 mmol / L, ndi kachulukidwe kochepa kwambiri ka lipoprotein cholesterol (amathandizira pakukula kwa atherossteosis) sioposa 3 mmol / L. Pamaso pa matenda amtima, izi ziyenera kutsika. Zolinga zikuluzikulu zopewera matenda amtima komanso zovuta zawo ndizomwe zimapangidwira zomwe zili atherogenic "zovulaza" lipids (kutsitsa kuchuluka kwa cholesterol yathunthu komanso otsika kachulukidwe lipoprotein cholesterol). Mankhwalawa amatengera mfundo za moyo wathanzi: thanzi labwino komanso masewera olimbitsa thupi. Chofunikira chofunikira: ngakhale munthu atamwa mankhwala kuti achepetse cholesterol, malingaliro a zakudya zopatsa thanzi amayeneranso kutsatiridwa.

Pafupifupi tsiku lililonse zakudya kuti muchepetse cholesterol.

• Mafuta a protein amoyo
• Vinesigigte ya masamba
• Khofi wokhala ndi mkaka wowoneka bwino

• Mwatsopano kabichi saladi ndi maapulo ndi mwansoka mu masamba mafuta

• Msuzi wa kabichi wamasamba ndi mafuta a masamba
• Nyama yophika
• Braised kabichi mu phwetekere msuzi
• Zouma zipatso compote

• Msuzi wa Rosehip
• Watsopano apulo

• Nsomba yophika
• Mbatata yosenda ndi mafuta a masamba
• Tiyi

2. Garlic amatha kutsitsa cholesterol yamagazi

Kuyambira kale, adyo agwiritsidwa ntchito ngati mankhwala ochiritsira omwe amathandiza ndi zovuta zambiri zaumoyo. Makamaka, zimathandizira kuchepa kwa cholesterol ndi triglycerides. Chifukwa cha kupindika kwake, adyo amathandiza kupewa matenda amtima.

Komanso ndi mankhwala achilengedwe ndipo amathandizira kuyeretsa thupi. Kuchulukitsa mphamvu zake zochiritsa, adyo ayenera kudyedwa zosaphika. Tincture wa adyo wa ku Tibet ndiwonso wabwino - njira yodabwitsa yomwe yabwera kwa ife kuyambira kale.

3. Kaloti wowotcha

Kaloti karoti m'munsi mafuta m'thupi chifukwa bwino chiwindi ntchito.

• Kuti muwonjezere zotsatira, muyenera kudya musanadye. Timalimbikitsa kudya kaloti wowotcha kapena kumwa zakumwa zamatoto.
• Izi zikuyenera kuchitika kawiri pa tsiku.

Ginger ndi zonunkhira zakunja, zonunkhira komanso zotsitsimutsa. Ndikofunikira kuti iye azipezeka nthawi zonse muzakudya zathu. Ginger amakhala ndi zinthu zambiri zopindulitsa.

• Kuchepetsa cholesterol yayikulu, ayenera nthawi zonse kufanana chakudya cha ginger.
• Mutha kuwonjezera ginger wochepa (mu grated kapena mawonekedwe a ufa) muzakudya zosiyanasiyana pakudya chilichonse.

5. Ndi ochepa mtedza

Mtedza ndiwothandiza kwambiri, kuperekedwa, inde, kuti timawadya pang'ono. Kuwongolera cholesterol, mphatso zachilengedwe izi ndizabwino kwambiri.

• Ngati simukudziwa momwe mungachepetse cholesterol yamagazi, Ndikokwanira kudya mtedza ochepa patsiku kuti mayesowo akhale abwino.
• Mtedza umathandizanso kuti ubongo uzigwira ntchito.

7. Zinthu zothandiza

Tanena kale masamba ochiritsa ngati adyo ndi kaloti. Koma pali masamba ena ambiri, zipatso, mtedza ndi mbewu zomwe "zimadziwa" momwe mungachepetse cholesterol yamagazi. Zitha kuphatikizidwa ndi wina ndi mnzake, kapena mutha kudya padera.

• Avocado
• Ziphuphu
• Selari
• Mafuta
• Saffron
• Uta
• Flaxseed
• Quinoa
• Hazelnut
• Nyemba zobiriwira
• Maapulo

8. Kuti muchepetse cholesterol yamagazi, nenani kuti musapanikizike

Monga ndanenera kumayambiriro kwa nkhani ija, kupsinjika kumawonjezera cholesterol. Chifukwa chake, ndikofunikira osati kungotsatira zakudya zabwino. Ndikofunika kupenda zinthu zomwe zimatipatsa nkhawa komanso kusintha momwe mumawafotokozera.

Zachidziwikire, kupsinjika sikungokhudza ntchito kokha. Kupsinjika kwa malingaliro komwe kumadza chifukwa cha zovuta mu chiyanjano ndi wokondedwa, kapena kupsinjika chifukwa chogwira ntchito kwambiri kunyumba.

Ndipo kupsinjika mtima kungakhalenso chifukwa sitikudziwa momwe tingayendetsere zochitika zathu.

9. Lamulirani zakudya zanu

Ngati sitidazolowera kudziletsa pakudya, tiyenera kuyamba kuzichita. Zachidziwikire, izi sizokhudza kusala kudya. Zingofunika kutsatira lamulo lakale: nyamuka patebulo, osadikirira kumva kukhutira kwathunthu. Mwanjira ina, iyi ndi nthawi yomwe sitimamvanso njala, koma osatinso kudya chakudya kapena china chofanana.

Mtsi Wamkaka

Zomera zamkaka zimakhala ndi katundu wa choleretic, izi zimathandiza kuchotsa mafuta ambiri m'thupi. Mafuta osaphatikizika mumapangidwe ake amathandizira kuwonjezeka kwa milingo ya HDL, zochita za antioxidant zimathandiza kuyeretsa thupi la poizoni ndi poizoni. Mkaka nthula Iyamba Kuthamanga kagayidwe kachakudya njira, matenda matumbo microflora. Ikani chomera mu mawonekedwe atsopano, owuma komanso ngati ufa.

Nthiti yamkaka imamenyedwa motere: supuni 1 yamadzi imathiridwa ndi 250 ml ya madzi otentha ndikuthiriridwa kwa mphindi 15. Muyenera kumwa tiyi wotentha m'mawa komanso madzulo theka la ola musanadye.

Chithandizo cha cholesterol yambiri imachitika ndi timadziti kuchokera ku chomera chatsopano. Finyani masamba osweka. Kuti muwonjezera moyo wa alumali, onjezani vodika ku msuzi wokonzedwa (4: 1). Muyenera kumwa kulowetsedwa kwa supuni imodzi musanadye m'mawa.

Nthula yamkaka imagwiritsidwanso ntchito kuphika, masamba ake obiriwira amatha kuwonjezeredwa ku saladi. Maluwa ndi muzu amagwiritsidwa ntchito ngati zokometsera. M'masitolo ogulitsa mankhwala, mutha kugula udzu m'matumba a tiyi. Nthula wamkaka mu mawonekedwe a ufa amawonjezeredwa ndi mbale iliyonse.

Nthula ya mkaka imatha kuyambitsa mavuto. Kuti mupewe izi, musanayambe mankhwala, muyenera kufunsa dokotala.

Kombucha

Amadziwika chifukwa chaopindulitsa katundu wokhala ndi cholesterol yayikulu ndi Kombucha. Imasinthasintha kagayidwe ka lipid, imathandizira njira zotupa, imalepheretsa kukula kwa atherosulinosis, kumachotsa poizoni m'thupi.

Bowa umadyedwa ngati zotulutsa m'mawa pamimba yopanda kanthu. Masana, mutha kumwa mpaka 1 lita imodzi ya othandizira. Mutha kunena za bowa ndi rasipiberi, mabulosi akutchire, birch ndi masamba a mandimu.

Tsikirani msanga kuchuluka kwa cholesterol yoyipa ingakuthandizeni masamba atsopano, zipatso, zipatso: mphesa zofiira, ma amondi, cranberries, cocoa, biringanya, sprats, kombucha, tsabola wofiira, phala, mpunga wophika. Ndipo iyi ndi mndandanda wosakwanira wazinthu zochiritsa. Ndikofunika kuti chakudyacho ndichabwino, ndipo chitha kudzaza thupi ndi zinthu zofunika, kusintha mapangidwe a lipid.

Ndi zakudya ziti zomwe zimachepetsa cholesterol yamagazi?

Cholesterol ndi gawo lofunikira mthupi la munthu lomwe limakhudzidwa m'njira zambiri. Ndi chida chomanga ma membrane am'maselo, amatenga nawo mbali popanga ma androjeni, estrogens, cortisol, pakusintha kwa kuwala kwa dzuwa kukhala vitamini D, pakupanga bile, etc. Komabe, kuyika kwake kwambiri m'magazi kumayambitsa mapangidwe a sclerotic zolembera pamitsempha yamagazi, kuchepa kwawo komanso chitukuko cha atherosulinosis, stroke, kugunda kwamtima. Kutsitsa cholesterol ndikofunikira popewa ndi kuchiza matenda a mtima. Malinga ndi madotolo, ngati mumangophatikiza mu zakudya zanu zomwe zimachepetsa cholesterol, mutha kukwaniritsa kuchepa kwake m'magazi.

Kodi mumafunika kulimbana ndi cholesterol yanji?

Cholesterol nthawi zambiri imagawidwa kukhala "yabwino" ndi "yoyipa". Chowonadi ndi chakuti sichisungunuka m'madzi, chifukwa chake chimamangidwa ndi mapuloteni kuti azungulira thupi. Maofesi oterewa amatchedwa lipoproteins, omwe ndi amitundu iwiri: kachulukidwe kakang'ono (LDL) - "koyipa", komanso kachulukidwe kwambiri (HDL) - "chabwino". Yoyamba imanyamula zinthu kuchokera ku chiwindi kupita ku minofu, yachiwiri - kuchokera ku minofu kupita ku chiwindi. LDL imabweretsa chitukuko cha atherosulinosis, pomwe HDL imayeretsa mitsempha yamagazi kuchokera ku malo amodzi. Ponena zochepetsa cholesterol, amatanthauza "zoyipa", pomwe "zabwino" ziyenera kusamalidwa.

Ntchito yathanzi

Zakudya zoyenera ndizofunikira kwambiri polimbana ndi hypercholesterolemia komanso kupewa matenda a mtima. Chakudya chapadera chimathandizira kuchepetsa kapangidwe kake komanso kuchepetsa kuyamwa. Kuphatikiza apo, cholesterol imayamba kuthiridwa mwachangu.

Mndandanda wazinthu zofunikira ndi waukulu. Zimaphatikizapo zakudya zamasamba. Kuti mupange menyu, muyenera kudziwa zakudya zomwe zimachepetsa cholesterol. Osapitirira 300 mg sayenera kumililidwa thupi patsiku.

Broccoli Muli ma coarse fiber fiber omwe alibe kugaya, kutupa, envulopu ndikuchotsa mafuta a atherogenic. Imachepetsa mayamwidwe ake m'matumbo ndi 10%. Muyenera kudya mpaka magalamu 400 a broccoli patsiku.

Prunes Imathandizira kuchepetsa cholesterol yamagazi chifukwa cha antioxidants omwe ali nawo.

Hering ndi watsopano. Olemera mu omega-3 mafuta osakwaniritsidwa acids, amachepetsa kukula kwa atherosulinotic plaques, imagwiriziza lumen ya mitsempha yamagazi, komanso kupewa kukula kwa mtima ma mtima monga kugunda kwa mtima ndi sitiroko. Zomwe zimachitika tsiku lililonse zimakhala pafupifupi magalamu 100.

Mtedza. Ndi cholesterol yayikulu, walnuts, ma almond, ma hazelnuts, pistachios ndi othandiza kwambiri. Amathandizira kutalika kwa mulingo wake chifukwa cha mafuta a monounsaturated acids omwe ali momwemo. Kumbukirani kuti mtedza umakhala ndi zopatsa mphamvu zambiri.

Bowa wa oyisitara. Chifukwa cha kuchuluka kwa lovastin komwe kumakhalapo, amathandizira kuchepetsa kukula kwa malo am'mimba. Ndikulimbikitsidwa kudya mpaka magalamu 10 patsiku.

Oatmeal. Zimaphatikizapo fiber yomwe imamanga cholesterol m'matumbo ndikuchichotsa m'thupi. Mwa kudya oatmeal tsiku ndi tsiku, mutha kuchepetsa mulingo wake ndi 4%.

Nsomba zam'nyanja. Mafuta achilengedwe a polyunsaturated acid ndi ayodini m'madzi am'madzi am'madzi amateteza kupangika kwa khoma.

Nyanja kale. Kudya kwa nthawi zonse zamadzi ogwidwa ndi ayodini kumathandiza kuti magazi asungunuke.

Ziphuphu Olemera mu fiber, vitamini B, pectin, folic acid. Ndi kugwiritsa ntchito pafupipafupi, kumatha kuchepetsa mlingo ndi 10%.

Maapulo Muli zingwe zopanda kanthu zomwe zimachotsa cholesterol m'thupi.Ma antioxidants omwe amapanga maapulo ndi ofunikira kwa anthu omwe ali ndi matenda amtima; amaletsa kuyamwa kwa mafuta m'matumbo ndi ziwonetsero zamagazi m'mitsempha yamagazi.

Zinthu zamkaka. Kefir, tchizi chanyumba, ndi yogurt yamafuta ochepa ndizakudya zomwe zimachepetsa mafuta.

Zipatso, masamba. Zothandiza kwambiri pamenepa ndi kiwi, mphesa, malalanje, kaloti, beets.

Ndikofunika kusankha zakudya zomwe zimangochepetsa "Cholesterol" choyipa chokha, koma kusiya "zabwino" zosasinthika. Madokotala othandiza kwambiri amaphatikizapo awa:

• Mafuta a polyunsaturated komanso monounsaturated. Powonjezera mafuta azamasamba nyama m'malo mwa nyama, mutha kuchepetsa cholesterol “yoyipa” ndi 18%. Awa ndi mafuta a avocado, maolivi, chimanga, nandolo.
• Flaxseed. Zokwanira kudya magalamu 50 a mbewu patsiku kuti muchepetse cholesterol yoyipa ndi 14%.
• Oat chinangwa. Chifukwa cha fiber, cholesterol imachepetsedwa bwino ndipo mayamwidwe ake m'matumbo amapetsedwa.
• Adyo. Adyo watsopano mu kuchuluka kwa zovala zitatu patsiku amachepetsa kuchuluka kwa cholesterol ndi 12%.

Zomera zamankhwala ndi zitsamba zomwe zimachepetsa cholesterol

Mankhwala achikhalidwe amati kugwiritsa ntchito zitsamba ndi mbewu kuti muchepetse cholesterol.

Thirani masamba a mabulosi akutchire ndi madzi otentha, wokutani chidebe ndikuchiwulula kuti chikhale pafupifupi ola limodzi. Hafu ya lita imodzi imafunikira supuni ya udzu wosankhidwa. Chithandizo amakhala tsiku lililonse atatu tincture wambiri mu gawo limodzi mwa magalasi atatu.

Muzu wa licorice

Pogaya zinthu zosaphika, kuwonjezera madzi, wiritsani kwa mphindi 10 pa kutentha kochepa. Pa malita 0,5 ikani supuni ziwiri za muzu. Msuzi wosefedwa amamwa milungu iwiri katatu patsiku chikho 1/3 ndi theka la ola atatha kudya. Tengani mwezi yopuma ndikubwereza.

Maluwa a mmera amathiridwa ndi madzi otentha (supuni ziwiri mugalasi). Chochita chikuyenera kuthiridwa kwa mphindi 20. Imwani tincture womalizidwa katatu mpaka kanayi patsiku supuni.

Kwa theka la lita imodzi ya vodika, muyenera kutenga 300 magalamu a adyo, omwe kale anali atadulidwa. Ikani m'malo amdima ndikuumirira milungu itatu, ndiye kuti unsa. Kuchepetsa tincture m'madzi kapena mkaka (theka lagalasi - 20 madontho) ndi kumwa tsiku lililonse musanadye.

Maluwa a Linden

Pogaya maluwa mu chopukusira khofi. Katatu patsiku, kumwa supuni ndi madzi. Njira ya mankhwala ndi mwezi umodzi.

Thirani madzi otentha pa zitsamba zonunkhira bwino (patebulo la 2. Supuni - galasi limodzi). Phimbani ndikulola kuyimirira kwa ola limodzi. Tengani tincture wopindika wa kotala mphindi 30. musanadye, kawiri mpaka katatu patsiku.

Flaxseed

Osangotsitsa cholesterol yoyipa, komanso kukonza dongosolo logaya chakudya, ali ndi choleretic. Mbewu ikulimbikitsidwa kuti iwonjezedwe ku mbale zakonzedwa zopangidwa, monga ma saladi ndi phala.

Kabati yaiwisi dzungu. Pali zakudya musanadye (kwa mphindi 30) kuchuluka kwa supuni ziwiri kapena zitatu.