Kodi ndizotheka kupukusa ndi cholesterol yambiri

Sushi ndi chakudya cha chikhalidwe chamakolo chaku Japan chomwe chakhala chikukondedwa m'dziko lathu lino ndipo chapezeka pafupifupi mumzinda uliwonse padziko lapansi.

Sushi imakhazikitsidwa ndi mpunga, nsomba komanso nthawi zina algae, zomwe zimaphatikiza zinthu ziwiri izi. Zikuwoneka - chikhala chosavuta komanso chathanzi?! Nsomba zimapereka mafuta a protein komanso abwino. Komabe, nsomba imakhalanso ndi cholesterol yaying'ono. zomwe, komabe, siziyenera kuyambitsa nkhawa kuchokera kwa anthu omwe alibe matenda. Zomwe zimasinthidwa ngati mutayitanitsa sushi, yokazinga kwambiri kapena yokhala ndi zinthu zina zamafuta.

Kodi cholesterol ndi chiyani?

Cholesterol ndi gawo lofunikira pa thanzi, lomwe palokha limapangidwa m'thupi lanu. M'malo mwake, ndi mafuta, kapena lipid, omwe amathandizira kupanga chivundikiro chakunja cha maselo, komanso zimathandizira kugaya, kupanga vitamini D ndi mahomoni ena, makamaka testosterone. Thupi limapanga cholesterol yofunikira pazokha. Koma ngati mumadya zakudya zokhala ndi cholesterol, kuchuluka kwa cholesterol yokhala ndi lipoprotein yochepa kumayamba kuchuluka, kutsekeka kwamitsempha. Izi zimayambitsa matenda a mtima komanso mtima.

Kuchuluka kwa cholesterol kotani mwa sushi

Mitundu yosiyanasiyana ya nsomba imakhala ndi mafuta osiyanasiyana. Komabe, mulimonsemo, ndizochepa kuposa nyama kapena mkaka. Mazira, nyama, mkaka, zakudya yokazinga ndizakudya zonse zili ndi mafuta ambiri. 85 g ya tuna ili ndi 32 mg ya cholesterol ndi 1 g yamafuta ambiri, pomwe mu mazira omwewo mafuta omwe amakhala ndi mafuta a 316 mg, ndipo mafuta olemera amakhala 2.7 g. Mpunga ndi algae, kukhala zopangidwa zomera, mulibe cholesterol ambiri.

Nsomba Cholesterol

Mosiyana ndi nyama, mazira, ndi mkaka, nsomba zimatha, m'malo mwake, zimachepetsa cholesterol m'thupi lanu. Chowonadi ndi chakuti nsomba zimakhala ndi mafuta omega-3 acids omwe amathandizira cholesterol yanu "yabwino" - high density lipoprotein. Zimathandizira kuchotsa "cholesterol" yoyipa m'thupi, kuyeretsa magazi. Chifukwa chake, pakuchita bwino kwambiri, madokotala padziko lonse lapansi amalimbikitsa kudya nsomba zamafuta - omega-3 yokhazikika kwambiri - osachepera kawiri pa sabata. Tuna ndi nsomba ndi mitundu yoyenera kwambiri yam'madzi pamtunduwu, yomwe ilinso chisankho chodziwika kwambiri pakupanga sushi.

Momwe mungasankhire zaumoyo wathanzi

Sushi, yomwe imatha kutchedwa chisankho chosasangalatsa kwa iwo omwe amatsatira zakudya zamafuta ochepa, ndi sushi ndi kuwonjezera kwa mayonesi ndi zakudya zokazinga. Mwachitsanzo, mpukutu wa tuna mulibe mafuta okwanira ndipo umaphatikiza 25 mg ya cholesterol, pomwe crispy shrimp tempura roll imakhala ndi 6 g yamafuta odzazidwa ndi 65 mg ya cholesterol! Mukafuna kuyitanitsa sushi, gwiritsitsani ntchito kuphatikiza nsomba ndi masamba, kudula masikono ndi tchizi, tempura, msuzi wazokometsera ndi mayonesi.

Kodi ndizotheka kudya uchi wokhala ndi mafuta ambiri?

Kwa zaka zambiri osavutika ndi CHOLESTEROL?

Mutu wa Bungwe: “Mudzadabwa momwe zimakhalira zosavuta kuchepetsa mafuta m'thupi mwakumwa tsiku lililonse.

Kodi uchi ndi cholesterol zimalumikizana bwanji? Poyang'ana koyamba, palibe chomwe chimafanana pakati pa zinthuzi, chifukwa, monga mukudziwa, mu timadzi tathanzi lachilengedwe palibe mafuta a mowa, omwe ndi cholesterol (amatchedwanso cholesterol). Koma likukhalira kuti kulumikizanaku kulipo: uchi ndi imodzi mwanjira zabwino kwambiri yochepetsera kuchuluka kwa zinthu zovulaza m'magazi.

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

Kodi ndichifukwa chiyani uchi uli wofunikira pa cholesterol yayikulu?

Ndi anthu ochepa omwe amadziwa kuti cholesterol ndi gawo limodzi la thupi lathu. Mwanjira ina, cholesterol ndiyothandiza:

• amatenga nawo mbali pakapangidwe kamatumbo am'mimba,
• zimakhudza njira yogaya, ntchito yokhudza kubereka komanso ma hormone.

Koma zonsezi zimatengera cholesterol yotchedwa "chabwino". Mtundu wa mowa “woipa” wamafuta ndi cholesterol yofananira yomweyo yomwe imapangitsa kuti mapangidwe azitsekedwe pazitseko zamitsempha yamagazi. Kuchulukana kwamafuta mkati mwanjira zamagetsi kumayambitsa kupezeka kwa matenda osiyanasiyana a mtima.

Ndiye chifukwa chake madokotala amachenjeza za kufunika koyang'anira kuchuluka kwa cholesterol. Ndi cholesterol yayikulu, chiopsezo chotenga matenda a atherosulinosis, kugunda kwa mtima, sitiroko, matenda a mtima, komanso kubowoka kwa msempha, komwe pamilandu yambiri kumapha, kumachuluka kwambiri.

Pali njira zambiri zosinthira kuchuluka kwa mowa m'thupi. Izi zitha kuchitika mothandizidwa ndi mankhwala, komanso mothandizidwa ndi maphikidwe a anthu wowerengeka. Njira yosavuta komanso yosavuta yochepetsera cholesterol osagwiritsa ntchito mankhwala okwera mtengo ndikutha uchi.

Mphamvu yachilengedwe ya zakomedwe zachilengedwe pankhaniyi ikufotokozedwa ndi kupangidwa kwake ndi mankhwala.

Chochita cha njuchi chimakhala ndi zinthu monga potaziyamu, calcium, sodium, mavitamini B, ascorbic acid. Iliyonse yamagetsi amenewa imakhala ndi mafuta ochepetsa mafuta m'thupi m'magazi. Uchi umapeza zofunikira za mavitamini ndi michere iyi ndipo kwambiri ndikuchotsa zinthu zosafunikira m'mitsempha yamagazi, kuchotsa mafupa amafuta ndikuchepetsa mwayi wokhala ndi matenda owopsa.

Kodi mungachotse bwanji cholesterol ndi njuchi?

Ngati mumadya uchi pafupipafupi, izi zimabweretsa zabwino zonse mthupi lonse komanso mtima wamatumbo. Koma ngati muphatikiza mankhwala achilengedwe ndi zinthu zina ndi mphamvu yochotsa mafuta m'thupi, izi zithetsa zotsatirazi komanso kuchepetsa kuchuluka kwa mafuta m'magazi munthawi yochepa kwambiri. Njira zotsatirazi zingagwiritsidwe ntchito kutsitsa cholesterol:

1. Uchi ndi ndimu. Kuchokera hafu ya mandimu 1 muyenera kufinya msuziwo, kenako kusakaniza madzi ndi 1-2 tbsp. l uchi ndi 1 chikho cha madzi ofunda. Imwani mankhwalawa tsiku lililonse musanadye chakudya cham'mawa.
2. Wokondedwa ndi sinamoni. Thirani supuni 1 imodzi chikho chimodzi cha madzi otentha. sinamoni pansi, kunena mphindi 30, zosefera. Mu pang'ono kutentha madzi kuwonjezera 1 tbsp. l timadzi tokoma. Zotsatira zomwe zimagawidwazo zimagawidwa pawiri - imodzi imayenera kuledzera m'mawa pamimba yopanda kanthu, ndipo yachiwiri madzulo 30 mphindi musanagone. Tsiku lililonse muyenera kukonzekera chakumwa chatsopano.
3. Ndimu-uchi wosakaniza ndi adyo. Pogaya mu chopukusira nyama kapena chosakanizira mitundu 5 ya mandimu limodzi ndi zest, mitu 4 yotsekeredwa (osati zovala)! Onjezani 200 ml ya uchi wachilengedwe ku misa, sakanizani bwino ndikusunthira mumtsuko wamagalasi. Chidacho chimalimbikitsidwa mufiriji kwa sabata limodzi, kenako chimadyedwa katatu pa tsiku 1 tbsp. l

Ndikofunika kulingalira kuti uchi wokhala ndi cholesterol yokwezeka umangopindulitsa ngati palibe contraindication pakugwiritsa ntchito kwake. Chitsulo chotsuka uchi chimayenera kusiyidwa kunenepa kwambiri, matenda ashuga, kusalolera kwa njuchi. Cinnamon osavomerezeka kuti agwiritsidwe ntchito panthawi yokhala ndi pakati komanso matenda a chiwindi, ndipo mandimu ndi adyo amatsutsana m'matumbo oyipa.

Kutalika kokwanira kwa njira yoyeretsera pogwiritsa ntchito uchi ndi mwezi umodzi. Pambuyo pa chithandizo chotere, ntchito ya mtima imasinthika kwambiri, ndipo thanzi lathunthu limasinthidwa. Maphunziro amatha kubwerezedwa nthawi ndi nthawi, mutatha kutsatira kuchuluka kwa cholesterol m'magazi.

Anna Ivanovna Zhukova

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• Openda magazi
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• Atherosulinosis
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Kodi uchi ndi cholesterol zimalumikizana bwanji? Poyang'ana koyamba, palibe chomwe chimafanana pakati pa zinthuzi, chifukwa, monga mukudziwa, mu timadzi tathanzi lachilengedwe palibe mafuta a mowa, omwe ndi cholesterol (amatchedwanso cholesterol). Koma likukhalira kuti kulumikizanaku kulipo: uchi ndi imodzi mwanjira zabwino kwambiri yochepetsera kuchuluka kwa zinthu zovulaza m'magazi.

Kodi ndizotheka kupukusa ndi sushi ndi cholesterol yapamwamba?

Mwa mawonekedwe ake akuluakulu, Sushi - wophatikiza nsomba, mpunga ndi matope a m'nyanja, ndizowonjezera bwino pazakudya zopatsa thanzi za munthu aliyense. Ngakhale nsomba zimakhala ndi cholesterol inayake, ilinso ndi mapuloteni komanso mafuta athanzi, kotero kuchuluka kwa cholesterol komwe kumatha kuwonjezeka mutatha kudya chakudya chotere nthawi zambiri sikokwera kuchititsa nkhawa munthu wamba. Komabe, pamene zosakaniza monga zokazinga kapena zonona zamafuta zimawonjezeredwa mu mbale, kuchuluka kwa cholesterol kumatha kuwonjezeka kwambiri.

Cholesterol ndi chinthu chofunikira chomwe thupi limapanga palokha. Mafuta awa kapena lipid imathandizira kupanga chophimba chakunja kwa maselo, imakhala ndi ma acid acid omwe amalimbitsa chimbudzi m'matumbo, ndipo amalola thupi kutulutsa vitamini D ndi mahomoni monga testosterone.

Thupi laumunthu nthawi zambiri limatha kudzipangira payekha cholesterol chofunikira, chomwe chimafunikira. Munthu akatenga cholesterol yochuluka kwambiri ndikukhala ndi mafuta ambiri, milingo yamtundu umodzi wa cholesterol yotchedwa lowensens lipoprotein imadzuka, zomwe zimapangitsa kuti mapangidwe a plaque akhale m'mitsempha komanso atukukire atherossteosis. Izi zimatha kudzetsa matenda a mtima komanso sitiroko.

Sushi cholesterol

Nsomba zimakhala ndi cholesterol, ngakhale kuchuluka kwake kumasiyana kwambiri kuchokera ku mitundu kupita ku mitundu.

Komabe, mosiyana ndi nyama ndi mkaka, siomwe chimayambira mafuta pakudya.

Pali zakudya zowopsa zomwe zimakhala ndi mafuta ochulukirapo.

Izi ndi:

• nyama yamafuta ndi mafuta
• mazira
• batala ndi zinthu zina zamkaka zapamwamba kwambiri,
• komanso zakudya zokazinga.

Magalamu zana a nsomba ya bluefin ali ndi mamiligalamu 32 a cholesterol ndi 1 gramu yamafuta ambiri, pomwe mazira ofanana ali ndi mamiligalamu 316 a cholesterol ndi magalamu 2.7 a mafuta.

Popeza zakudya zam'mera monga mpunga ndi seawe sizimakhala ndi cholesterol ndipo zimakhala ndi mafuta ochepa okha, masikoloni okhala ndi cholesterol yayitali siowopsa monga mbale zina. Ngakhale amayenera kudyedwa moyang'aniridwa ndi dokotala.

Mosiyana ndi nyama, mkaka, ndi mazira, nsomba zimatha kutsitsa cholesterol. Nsomba zimakhala ndi omega-3 mafuta acids omwe amathandizira kukweza cholesterol yabwino yotchedwa high density lipoprotein. Vutoli limathandiza kuchotsa mafuta enaake m'thupi la munthu, chifukwa chake limachepetsa magazi. World Association imalimbikitsa kudya nsomba zamafuta - gwero labwino kwambiri la omega-3s - osachepera kawiri pa sabata.

Nsomba ziwiri zomwe zimagwiritsidwa ntchito popanga Sushi nthawi zambiri zimakhala:

Ndizinthu zolemera za omega-3s.

Kukhala ndi moyo wathanzi

Sushi imatha kukhala chisankho choyipa kwa chakudya chochepa cha cholesterol chikapangidwa ndi zosakaniza zomwe zimakulitsa kuchuluka kwa zinthu, monga mayonesi ndi zakudya zokazinga.

Mwachitsanzo, mpukutu wa tuna samakhala ndi mafuta ambiri komanso mamiligalamu 25 okha a cholesterol, pomwe chinsomba cha crispy chimakhala ndi magalamu 6 a mafuta a saturated ndi ma milligram 65 a cholesterol.

Mukamayitanitsa sushi, muyenera kutsatira malamulo ena. Mwakutero, ndibwino kusankha masikono omwe amapangidwa ndi nsomba ndi ndiwo zamasamba, ndikuthawa omwe amabwera ndi mayonesi onunkhira, tempura ndi tchizi.

Kwa osakhudzidwa, kutchulidwa kwa sushi nthawi zambiri kumadzetsa zithunzi za nsomba zosaphika.Komabe, pali mitundu yambiri ya nthaka yomwe ilibe nsomba. Zilonda za Sushi zimapangidwa kuchokera ku seaweed, mpunga ndi fungo la viniga, masamba kapena nsomba. Mitundu yambiri ya Sushi imakhala yopatsa thanzi komanso yochepa pama calories ndi mafuta.

Zowongolera zopangidwa kuchokera ku mpunga wa bulauni zili ndi bonasi yowonjezereka, zomwe zimapereka thanzi labwino kwambiri. Mpunga wakuda umakhala ndi michere yambiri kuposa mpunga woyera. Ngati mumadya pafupipafupi, mutha kukwaniritsa zizindikiro zabwino zaumoyo.

Ngati tizingolankhula ngati nkotheka kupukusa ndi cholesterol yambiri, ndikofunikira kumvetsetsa kuti mbale iyi ikhoza kukhala yothandiza. Ingosankha mitundu yoyenera ya masikono.

Kodi mungasankhe bwanji?

Kuti muwongolere bwino, muyenera kusankha zinthu zoyenera.

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

Mpunga wa brown nthawi zambiri umakhala wopanda mchere, ndipo nthawi zambiri umakhala wovuta kwambiri kugwira nawo popanga sushi. Njira yosavuta yosangalalira ndi mpunga wa bulauni kuchokera ku Sushi ndikuwaphika muzopukutira zopukutidwa zopangidwa ndi ma shiti azomera zouma zotchedwa nori.

Kuphatikiza komwe masamba ndi nsomba zomwe zimatha kudzaza ndi Sushi ndizosatha. Zolemba zaku California zopangidwa ndi nyama yankhanu, mapeyala ndi nkhaka mwina ndizodziwika kwambiri komanso zotchuka.

Zopatsa mphamvu ndi michere yopezeka kumtunda ndizosiyana kwambiri. Zimatengera kuchuluka kwa mpunga womwe amagwiritsidwa ntchito komanso mitundu ya zosakaniza. Mpukutu wamba wa California umakhala ndi zopatsa mphamvu 300 kapena 360 ndi mafuta pafupifupi magalamu 7.

Nori ndiye nsomba zam'nyanja zomwe zimakonda kupangira mbale iyi. Ndi chakudya chamafuta ochepa, chopatsa thanzi. Tsamba limodzi la nori limakhala ndi ma calories anayi okha komanso mafuta ochepa kuposa gramu imodzi. Algae ndi mchere wambiri:

Nori amakhalanso ndi fiber yayikulu, Vitamini A, mavitamini C ndi B. Algae ndi anti-yotupa komanso antimicrobial ndipo atha kukhala ndi katundu wotsutsa chotupa, malinga ndi National Oceanic and Atmospheric Administration.

Kodi muyenera kukumbukira chiyani pokonzekera masikono?

Poyankha funso lokhudza ngati sushi ingaperekedwe ndi cholesterol yambiri, ziyenera kukumbukiridwa kuti mbale iyi ndi yopatsa thanzi. Ndikofunika ndikusankha zosakaniza zoyenera.

Ndikofunikira kumvetsetsa momwe gawo ili kapena mtunduwo ukukonzekera. Mwachitsanzo, masikono a mpunga wakuda samakhala owopsa kwa anthu omwe ali ndi cholesterol yambiri. Izi zimachitika chifukwa chazinthu zomwe zikukula pang'onopang'ono.

Mpunga ukakololedwa, chigamba chakunja chimachotsedwa kuti zithe kupeza tinthu tofiirira. Nthambi ndi nyongolosi zimangokhala pa mpunga wopanda bulawuni, ndipo zimapatsa mbewuyo mtundu wake ndi michere. Kapu imodzi ya mpunga wopanda bulawu imakhala ndi zopatsa mphamvu zokwanira 112 osati galamu yamafuta. Pogwira ntchito ma 23 ga mafuta ambiri ndi 2 g mapuloteni.

Mpunga wa bulauni ndi gwero labwino la fiber, mavitamini, mchere, ndi antioxidants. Mpunga wakuda ndi tirigu wathunthu, zinthu zofunika kuti mukhale ndi thanzi labwino.

Ndipo mukasankha nsomba zoyenera, komanso zosakaniza zina zonse, chifukwa chake mutha kupeza chakudya chabwino komanso chokoma.

Zachidziwikire, mumvetsetse kuti pali zakudya zina zingapo zomwe zimathanso kukoletsa magazi. Makamaka ngati mumawaphatikiza ndi sushi. Menyu yosankhidwa bwino ingathandize kuthana ndi cholesterol yayikulu.

Kanema yemwe ali munkhaniyi akuwonetsa momwe angapangire sushi wathanzi.

Zomwe nsomba ndizabwino kwa cholesterol yayikulu

Kwa zaka zambiri osavutika ndi CHOLESTEROL?

Mutu wa Bungwe: “Mudzadabwa momwe zimakhalira zosavuta kuchepetsa mafuta m'thupi mwakumwa tsiku lililonse.

Vuto lamakono lazachipatala lakhala likuwonjezereka kwa odwala omwe ali ndi cholesterol yayikulu m'magazi.Thupi la munthu palokha limapanga chinthu chonga mafuta chotchedwa cholesterol. Thupi silingagwire ntchito popanda cholesterol yomwe ikuphatikizidwa ndi mahomoni ogonana, vitamini D.

Kugawikana kwa cholesterol kukhala oyipa (otsika kachulukidwe lipoproteins) ndikuwonetsa kufunikira kwake kuthana ndi zoyipa, zomwe zimatsogolera ku kugunda kwa mtima ndi stroko. Cholesterol yabwino - gawo lama membrane am'm cell, chitsimikizo cha mafupa athanzi komanso amanjenje, chimbudzi. Madokotala mogwirizana akuti chinthu chofunikira kwambiri pokonza chizindikiritso cha cholesterol ndicho kupanga chakudya chamagulu.

Kuthandiza nsomba kuti muchepetse cholesterol yoyipa

Polankhula za chikhalidwe choyenera chopatsa thanzi, akatswiri azakudya amafunika mndandanda wazakudya za nsomba zomwe zimakakamizidwa. Zomwe zimapanga filimu ya nsomba zimadziwa kukoma ndi zofunikira. Nsomba zam'madzi am'madzi komanso madzi oyera amakhala ndi zinthuzo, ma amino acid, ndi ma microelements ofunikira kuti muchiritse bwino:

• Zakudya komanso digestibility yofulumira imapereka mapuloteni omwe samatsika pamtengo wa nyama. Ma amino acid amathandiza kupanga zida zama cellular a thupi la munthu.
• Mafuta a nsomba amadziwika ndi anti-atherogenic katundu. Mafuta a Omega-3 ndi omega-6 acids amathandizira pakupanga lipoprotein "yopindulitsa" m'chiwindi. Lipoproteins, akuyenda mwaulere kudzera munjira yoyendayenda, "yeretsani" makhoma amkati amitsempha yamagazi kuchokera kuma deposititi mafuta. Kuyeretsa kotereku kumachepetsa chiwopsezo chowonjezeka cha cholesterol plaque ndi zovuta za atherosulinotic.
• Nsomba zimakhala ndi zinthu zazing'ono komanso zazikulu: phosphorous, calcium, iron, magnesium, potaziyamu, mkuwa, zinki, sulfure, sodium, selenium. Mitundu ya m'madzi imakhala ndi ayodini, fluorine ndi bromine. Zinthu izi ndi gawo la ma enzymes omwe amathandizira kuti ma metabolic agwiritse ntchito mthupi. Magnesium ndi potaziyamu zimakhudza kwambiri mkhalidwe wa minofu ya mtima ndi mitsempha yamagazi. Kukhazikika kwachilengedwe kwa zinthu zazing'ono komanso zazikulu zomwe zimakhala ndi zinthu zam'madzi kumachotsa mwayi wokhala ndi vuto la mtima mwa munthu wokhala ndi mafuta ambiri.
• Mavitamini A osungunuka A ndi E ali ndi anti-atherosulinotic ndipo amathandizira kuchepetsa mafuta m'thupi.
• Vitamini B12 imakhala ndi phindu pamachitidwe a hematopoiesis.

Kodi mumapezeka mafuta amtundu uti?

Cholesterol mu nsomba imapezeka, koma imafika pamitundu yosiyanasiyana. Mtundu wina umakhala ndi cholesterol yoyenera. Malinga ndi index ya mafuta, nsomba zitha kugawidwa m'mitundu ingapo:

• Mitundu yamafuta ochepa (pollock, cod, hake) yopanda mafuta opitilira 2%,
• mitundu yamafuta apakatikati (carp, bream), yokhala ndi 2% mpaka 8% polyunsaturated mafuta acids,
• mackerel, whitefish, hering, ndi eel ndi amodzi mwa mitundu yodzaza ndi lipid yokhala ndi index yamafuta pamwamba 8%.

Chizindikiro cha cholesterol cha mitundu yosiyanasiyana ya nsomba chimasiyanasiyana. Mulingo woyenera wa cholesterol womwe umadyedwa ndi munthu yemwe ali ndi gawo lokwera la zomwe zili m'magazi sizidutsa 250-300 gramu patsiku. Mndandandandawu uli ndi chidziwitso chofuna kupeza cholesterol mg mg pa 100 magalamu a fillet ya nsomba:

• nsomba - 30,
• mackerel wa mahatchi - 40,
• masewera - 50,
• nsomba - 55,
• trout - 56,
• nsomba za pinki - 60,
• halibut - 60,
• hering'i - 97,
• pollock - 110,
• carp - 270,
• stellate sturgeon - 300,
• mackerel - 360.

Mitundu ya nsomba

Mafuta acids omwe amapezeka m'mitundu yofiira (nsomba, nsomba, chum nsomba) amathandizira kuchepetsa cholesterol ya m'mimba komanso amateteza kagayidwe kazinthu zamafuta. Giramu zana la nsomba ya nsomba ya salmon imapereka chofunikira cha thupi la omega-3 patsiku, yomwe imayambitsa nkhondo yolimbana ndi mapangidwe a cholesterol.

Mitundu ya nsomba Yokwera Pamtunda Wapamwamba wa Lipoprotein

Opikisana mu HDL ndi tuna, trout, halibut, hering, sardinella ndi sardine. Akatswiri azakudya amalimbikitsa kudya nsomba zophika ndi zophika.Pali lingaliro lomwe nsomba zamzitini zamitundu yapamwambayi zimathandizanso cholesterol yotsika, koma si madokotala onse omwe amavomereza izi.

Mitundu yodula

Hering, wotchuka ku Russia, amadziwika kuti ndiwopindulitsa kwambiri kwa anthu omwe ali ndi cholesterol yayikulu. Pachifukwa ichi, chikhalidwe chimodzi chimafunikira - kudya koyenera. Sipangakhale zothandiza kuchokera ku hering'i yamchere. Yophika kapena yophika idzakhala kukoma kosangalatsa, komanso prophylactic.

Zokhudza kuphika koyenera

Kukonzekera bwino kwa nsomba kumawerengedwa kuti ndi mphindi yofunika kwambiri kuti pakhale kufunika kothandiza kupewetsa mankhwala. Njira zitatu zomwe zimathandiziradi kuti cholesterol ikhale kuphika, kuwotcha, ndi kuphika.

Koma musanaphike, muyenera kusankha nsomba malinga ndi malingaliro a akatswiri:

• Kugula nsomba kuli bwino kwa ogulitsa odziwika bwino omwe ali ndi mbiri yabwino,
• ndibwino kusankha nsomba yomwe sinali yayikulu kwambiri, chifukwa nsomba yayikulu kwambiri ikuwonetsa zaka zake, munthu wamkulu wazipanga zinthu zovulaza,
• muyenera kuphatikiza tanthauzo lanu la kununkhira: mu nsomba zatsopano, fungo limakhudza madzi, koma osakhumudwitsa, ngati nsomba imanunkhira mwankhanza komanso mosasangalatsa, izi zikuwonetsa kutsitsimuka,
• mutha kukanikiza mtembo ndi chala chanu, ngati chala cham'manja chimakhala kwakanthawi, ndiye kuti chimakhala chovuta, popeza kulibe nsomba zam'mimba,
• Mtundu wa nyama yamtembo umasiyana kuchokera ku imvi kupita ku kufiyira.

Malinga ndi zofunika kusunga nsomba, ikhoza kusungidwa mufiriji kwa masiku awiri, mufiriji kwa miyezi ingapo.

Contraindication pokonza mbale ya nsomba kwa munthu wokhala ndi mafuta ambiri

Takambirana kale za njira zitatu zakukonzekera bwino bwino kuchokera ku nsomba. Munthu yemwe ali ndi cholesterol yayikulu amasemphana ndi nsomba motere:

• yokazinga pogwiritsa ntchito mafuta a masamba kapena nyama, popeza njira yokazinga imawonongera zabwino zambiri,
• nsomba zosagwira bwino kapena nsomba zosaphika (zozungulira ndi sushi), chifukwa majeremusi amatha kuchulukana mkati mwake ndikulowa ziwalo zamunthu.
• nsomba zamchere, zomwe zimapangitsa kuti madzi azisungika, kuchuluka kwa magazi ndi katundu wambiri pamtima,
• osuta, okhala ndi mafuta osokoneza bongo, omwe samangothandiza cholesterol yotsika, komanso amathandizira matenda a oncological.

Mafuta a nsomba ndi cholesterol

Mafuta a nsomba, monga mavitamini owonjezera mu kapisozi, amaonedwa ngati njira ina kwa iwo omwe samadya nsomba. Mafuta a nsomba ndi malo osungira mafuta achilengedwe a polyunsaturated. Kutenga makapisozi awiri tsiku lililonse kumathandiza kuchepetsa kuchepa kwa mafuta m'thupi, kuyeretsa mitsempha yamagazi, komanso kuchepetsa magazi. Ogwira ntchito zachipatala amalimbikitsa kuti atenge mafuta a nsomba kwa aliyense wazaka zopitilira 50 kuti ateteze matenda amtundu wa mtima, matenda a mtima, komanso sitiroko.

Mukamatsatira malamulo osavuta osintha zakudya, kuphatikiza mbale zomwe zakonzedwa bwino muzakudya zanu, mutha kukwaniritsa kuchuluka kwa mafuta m'thupi. Osangodalira mankhwala osokoneza bongo. Ambiri atha kupewa matenda omwe amayamba chifukwa cha osachulukitsa lipoprotein, kuphatikizapo nsomba zam'madzi kapena nsomba zamchere. Kupatsa thupi lamunthu mapuloteni osakanikirana, zida zamafuta apamwamba kwambiri zomwe zimayendetsa magwiritsidwe a endocrine system, zimathandizira pakatikati lamanjenje, kuwongolera kusinthasintha kwamalingaliro, luso la kulingalira ndi kukumbukira, komanso kukhazikitsa njira zama metabolic. Odwala omwe ali ndi cholesterol yambiri, zakudya zam'madzi zimachepetsa zovuta za mtima.

Zakudya za cholesterol yapamwamba (hypocholesterol): mfundo zomwe sizingakhale, monga chitsanzo cha kadyedwe

Zakudya zamagulu a cholesterol yapamwamba (hypocholesterol, zakudya zokhala ndi lipid-kuchepetsa) zimapangitsa kusintha mawonekedwe a lipid komanso kupewa mawonekedwe a atherosulinosis ndi mtima matenda. Ndi kusintha komwe kulipo m'sitimayo, kupatsa thanzi kumapangitsa kuti matenda asamayimitsidwe, kumachepetsa chiopsezo cha zovuta zoopsa ndikuwonjezera moyo. Ngati zosinthazo zikucheperachepera ndi magawo a kuyezetsa magazi, ndipo ziwalo zamkati ndi makhoma a ziwiya sizikhudzidwa, ndiye kuti chakudyacho chidzakhala ndi mtengo wothandiza.

Ambiri aife tamva za cholesterol ndi ngozi yake mthupi. Pazinthu zofalitsa, zofalitsa, ndi intaneti, mutu wa zakudya wa atherosulinosis ndi lipid metabolism ndiomwe umakambirana kwambiri. Pali mindandanda yodziwika bwino yazakudya chomwe sichingadye, komanso zomwe zimachepetsa cholesterol, koma komabe nkhani ya chakudya choperewera kwa mafuta operewera metabolism ikukambidwanso.

Zakudya, zowoneka ngati zosavuta, zimatha kuchita zodabwitsa. M'magawo oyamba a hyperlipidemia, pomwe, kuwonjezera pa kupatuka pakuwunika, palibe zosintha zina zomwe zimapezeka, ndikokwanira kuyika chakudyacho kuti chithandizire thanzi, ndipo zimakhala bwino ngati izi zikuchitika ndi kutenga nawo gawo kwa katswiri waluso. Zakudya zoyenera zimatha kuchepetsa kulemera ndikuchepetsa kukula kwa atherosulinosis.

Yakhala pafupifupi mwambo woganiza kuti cholesterol ndi chinthu choopsa, chomwe muyenera kuchotseratu, chifukwa, malinga ndi ambiri, chiopsezo cha atherosclerosis, kugunda kwa mtima, kugunda kwa mtima ndi chokhudzana ndi kuchuluka kwake. Poyesa kuchepetsa cholesterol, munthu amakana ngakhale zinthu zochepa zomwe zimakhala ndi chinthu ichi, zomwe sizowona konse.

Cholesterol ndi gawo lofunikira la ma membrane am'm cell ndi mahomoni a steroid, koma thupi limangopanga pafupifupi 75-80% ya voliyumu yake yofunika, ena onse amayenera kupatsidwa chakudya. Motere, ndizosavomerezeka komanso zopanda phindu kusiya zakudya zonse zomwe zimakhala ndi cholesterol, ndipo ntchito yayikulu yodyetsa zakudya ndikuwonetsetsa kuti magwiritsidwe akewo akhale otetezedwa ndikubwezeretsanso kuchuluka kwa magazi.

Malingaliro okhudzana ndi matenda amtima ndi m'mitsempha yamagazi atakula, njira zopezera zakudya zinasinthanso. Zambiri, mwachitsanzo, zokhudzana ndi mazira kapena batala, zilipobe, koma sayansi yamakono imazichotsa mosavuta, ndipo chakudya chotsika mtengo cha hypercholesterolemia chimakhala chambiri, chosiyanasiyana komanso chosiyanasiyana.

Zakudya za cholesterol yapamwamba

Lamulo labwino lazakudya zilizonse "zoyenera" ndizoyenera. Zakudya ziyenera kukhala ndi magulu onse azinthu zofunikira kuti kagayidwe koyenera - chimanga, nyama, masamba ndi zipatso, mkaka ndi zotuluka zake. Zakudya zilizonse "zokhazokha" sizingaganizidwe kuti ndizothandiza ndipo zimapweteketsa kuposa zabwino.

Munthu akakana kwathunthu nyama, mafuta amkaka kapena kutsatira malingaliro atsopano, amangodya kabichi ndi maapulo okha, amadzimana yekha, chimanga, mapuloteni a nyama ndi mafuta amtundu uliwonse, sikuti amangokwaniritsa zotsatira zomwe angafune pakuchepetsa cholesterol, komanso amathandizira kuchuluka kwa kagayidwe kachakudya matenda.

Zakudya zochepetsa lipid ndizokhazokha. Zimatanthauzanso kukhalapo mu chakudya cha zinthu zonse zofunika, koma kuchuluka kwake, kuphatikiza kwake ndi njira yake yokonzekera imakhala ndi zinthu zingapo.

Njira zazikulu zochepetsera zakudya za lipid:

• Ndi cholesterol yayikulu, ndizomveka kubweretsa chakudya chamagulu kalori mogwirizana ndi mtengo wamafuta, zomwe ndizofunikira kwambiri kwa anthu onenepa kwambiri. (Kutheka kwa chakudya sikuyenera kupitilira "kudya" kwa ma calories. Ndipo ngati kuli kotheka, muchepetse thupi - kuchepera kwa zopatsa mphamvu kumapangidwa),
• Gawo lamafuta amnyama limachepetsedwa mokomera mafuta a masamba,
• Kuchuluka kwa masamba ndi zipatso zomwe zikuwonongeka zikuchulukirachulukira.

Chakudya chochepetsera mafuta m'thupi m'magazi amasonyezedwa anthu omwe ali ndi vuto la lipid popanda opaleshoni ya mtima.Iyenera kuonedwa ndi omwe apezeka ndi atherosulinosis ya msempha ndi ziwiya zina zazikulu, mtima ischemia, encephalopathy ngati njira imodzi yochizira matendawa.

Kunenepa kwambiri, matenda oopsa a m'magazi, matenda oopsa a shuga amakhazikika nthawi zambiri ndi kuwonjezereka kwa cholesterol ndi zigawo zake za atherogenic, kotero odwala omwe ali ndi matenda otere amafunika kuwunika mosamala kusintha kwa magawo a biochemical ndikutsatira zakudya monga njira yothandizira kapena yothandizira.

Mawu ochepa amafunikira kunenedwa za cholesterol yomwe. Amadziwika kuti m'thupi limapezeka mu mawonekedwe azigawo zingapo, zina zomwe zimakhala ndi atherogenic zotsatira (LDL - lowensens lipoproteins), ndiye kuti cholesterol yotere imawonedwa kuti ndi "yoyipa", pomwe gawo linalo, m'malo mwake, imakhala "yabwino" (HDL), imalepheretsa kuyika mafuta osakanikirana pazitseko zamitsempha yamagazi.

Ponena za cholesterol yayikulu, nthawi zambiri amatanthauza kuchuluka kwayo, komabe, kungakhale kulakwa kuweruza matenda a cholembera okha. Ngati kuchuluka kwa cholesterol kokwanira chifukwa cha magawo “abwino”, pomwe lipoprotein yotsika kwambiri komanso yotsika kwambiri imakhala mkati mwazonse, palibe chifukwa chofotokozera za matenda.

Zomwe sizingachitike, zigawo za atherogenic zikachuluka ndipo, motero, cholesterol yonse, ndi chenjezo. Zokhudza kuchuluka kwamtunduwu komwe kumakambirana m'munsimu. Kuwonjezeka kwa cholesterol kwathunthu chifukwa cha otsika komanso otsika kwambiri a lipoprotein sikufuna kokha kuti pakhale kuchepetsa lipid, komanso, mwina, kuwongolera kuchipatala.

Mwa amuna, kusintha kwa mawonekedwe a lipid amawonekera kale kuposa akazi, omwe amakhudzidwa ndi mawonekedwe a mahomoni. Pambuyo pake azimayi amadwala ndi atherosulinosis chifukwa cha mahomoni ogonana, chifukwa chake amafunika kusintha zakudya zawo akadzakalamba.

Kodi tiyenera kutaya chiyani ndi hypercholesterolemia?

Ndi cholesterol yambiri "yoyipa", ndikofunikira kuti isagwiritse ntchito:

• Mafuta onenepa, nyama yopaka, makamaka yokazinga, yokazinga,
• Msuzi wa nyama yozizira,
• Kuphika makeke, maswiti, makeke,
• Caviar, shrimp,
• Zakumwa zochokera ku kaboni, mizimu,
• Soseji, nyama zosuta, soseji, nyama zam'chitini ndi nsomba,
• Zopangira mkaka zamafuta, tchizi zamafuta olimba, ayisikilimu,
• Margarine, mafuta, amafalikira,
• Chakudya chofulumira - ma hamburger, ma frie achi french, chakudya chamwadzidzidzi, zopwanya ndi tchipisi, etc.

Mndandanda wazogulitsidwazo ndiwopatsa chidwi, ungaoneke kwa wina kuti palibe chilichonse chapadera ndi zoletsa zotere. Komabe, izi ndizolakwika: kudya zakudya zopanda mafuta m'mafuta ochepa sikothandiza kokha, komanso kosangalatsa, kosangalatsa, kosiyanasiyana.

Kuphatikiza pa kuthetsa zakudya “zowopsa,” anthu onenepa kwambiri amafunikira kudya pang'ono komanso kuchepetsa kudya kwawo. Ngati chikhumbo chofuna kukhala ndi zofunikira kudya chizikhala chongowonera masana ndipo, makamaka, usiku, ndibwino kusinthitsa sangweji yokhazikika ndi soseji kapena bun yokhala ndi saladi kabichi ndi viniga, mafuta a azitona kapena kirimu wowonjezera wamafuta, tchizi chochepa kwambiri. Pochepetsa pang'onopang'ono kuchuluka kwa chakudya komanso chakudya, munthu samangoletsa cholesterol, komanso kulemera.

Mazira amawonedwabe ndi ambiri kuti ndi "owopsa" pokhudzana ndi mankhwala a atherosulinosis chifukwa cha kuchuluka kwa mafuta m'thupi mwa iwo. Pofika 70s ya zaka zapitazi, kuchuluka kwa kusiyidwa kwa mazira kukufika pazambiri, koma kafukufuku wotsatira adawonetsa kuti cholesterol yomwe ili mkati mwakeyo silingaganizidwe kukhala yoyipa kapena yabwino, ndipo zotsatira zake zoipa pakupatsirana ndizokayikitsa.

Kuphatikiza pa cholesterol, mazira amakhala ndi mankhwala opindulitsa a lecithin, omwe, m'malo mwake, amachepetsa kuchuluka kwa cholesterol yoyipa m'thupi. Mphamvu ya mazira a atherogenic imatengera mtundu wa kukonzekera: mazira okazinga, makamaka ndi mafuta anyama, soseji, mafuta a nkhumba amatha kuvulaza metabolism yamafuta, koma mazira owiritsa kwambiri amatha kudyedwa.

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

Ndikofunikabe kukana kuchuluka kwa mazira kwa anthu omwe ali ndi cholowa chokhala ndi lipid metabolism matenda, mbiri yosavomerezeka yabanja yokhudzana ndi matenda a mtima ndi mtima. Zina zonse sizigwira ntchito pazoletsa izi.

Mowa ndi chimodzi mwazinthu zomwe zimadzetsa chisangalalo cha chakudya cha anthu ambiri. Zimatsimikiziridwa kuti zakumwa zoledzeretsa zamphamvu, mowa umatha kukulitsa zizindikiro za mafuta ndikuwonjezera cholesterol yamagazi, pomwe zochepa za cognac kapena vinyo, m'malo mwake, zimapangitsa kagayidwe kachakudya chifukwa cha kuchuluka kwa antioxidants.

Mukamamwa mowa kuti muchepetse cholesterol, tisaiwale kuti kuchuluka kwake kuyenera kukhala kokulirapo (mpaka 200 g ya vinyo pasabata ndi 40 g ya cognac), mtundu wa zakumwa siziyenera kukayikira, komanso kugwiritsa ntchito mankhwala a lipid ochepetsera pakanthawi kotsutsana kumatsutsana.

Ndingadye chiyani?

Ndi cholesterol yambiri, tikulimbikitsidwa:

1. Zakudya zamafuta ochepa - nkhuku, kalulu, nkhuku, nyama yamwana
2. Nsomba - hake, pollock, nsomba za pinki, hering'i, nsomba,
3. Mafuta ophikira masamba - maolivi, mawaya, mpendadzuwa,
4. Maphala, chimanga, chinangwa,
5. Rye mkate
6. Masamba ndi zipatso,
7. Mkaka, tchizi tchizi, kefir mafuta ochepa kapena mafuta ochepa.

Omwe amatsata chakudya chama hypolipidemic, wiritsani nyama kapena nsomba kapena nthunzi, masamba a mphodza, chimanga chophika m'madzi, ndimafuta ochepa. Mkaka wonse suyenera kudyedwa, komanso mafuta wowawasa zonona. Tchizi tchizi chokhala ndi mafuta omwe amapezeka ndi 1-3%, kefir 1.5% kapena osagwiritsa ntchito mafuta - ndipo ndizotheka komanso zothandiza.

Chifukwa chake, ndi mndandanda wazinthu zamagulu azakudya ndizodziwikiratu kapena pang'ono. Ndikofunika kwambiri kupatula kusokerera ndi grill ngati njira yophikira. Ndikofunika kwambiri kudya zakudya zopatsa mphamvu, zopatsa mphamvu, zopatsa mphamvu. Kutalika kwakukulu kwa chakudya chatsiku lililonse ndi pafupifupi 2500 calories.

• Zonunkhira - mpaka kasanu patsiku, kuti zakudya zomwe zili pakati ndizochepa, kupatula kuwoneka kwamphamvu ndi njala,
• Kuletsa mchere: zosaposa 5 g patsiku,
• Kuchuluka kwa madzimadzi kukwera mpaka malita ndi theka (pakalibe zotsutsana ndi impso),
• Chakudya chamadzulo - pafupifupi maola 6-7, palibe pambuyo pake
• Njira zophikira zovomerezeka ndizoyendetsa, kuwiritsa, kuwotcha, kuphika.

Zitsanzo za menyu wazakudya zopatsa lipid

Zikuwonekeratu kuti chakudya chopezeka paliponse komanso chabwino sichikupezeka. Tonse ndife osiyana, kotero zakudya m'thupi la anthu osiyanasiyana, kulemera, okhala ndi matenda osiyanasiyana zimakhala ndi mawonekedwe ake. Kuthamanga, zakudya ziyenera kutumizidwa ndi katswiri wa zakudya kapena endocrinologist, potengera mawonekedwe a kagayidwe ndi kukhalapo kwa matenda enaake.

Ndikofunikira osati kukhalapo kwa mndandanda wazinthu zina, komanso kuphatikiza. Chifukwa chake, ndibwino kuphika chakudya cham'mawa, ndikuphatikiza nyama ndi ndiwo zamasamba, m'malo mopanga chimanga, pachakudya - mwachikhalidwe amayenera kudya mbale yoyamba. Pansipa pali mndandanda wazitsanzo za sabata, womwe ungatsatidwe ndi anthu ambiri omwe ali ndi vuto la lipid.

Tsiku loyamba:

• chakudya cham'mawa - phala lophwaphika (pafupifupi magalamu mazana awiri), tiyi kapena khofi, mwina ndi mkaka,
• II kadzutsa - kapu yamadzi, saladi (nkhaka, tomato, kabichi),
• nkhomaliro - msuzi pa masamba osapepuka kapena msuzi wa nyama, cutlets ya nkhuku yokhala ndi masamba ophika, msuzi wa mabulosi, kagawo ka mkate wa chinangwa,
• chakudya chamadzulo - chovala chansomba, nsomba, mpunga, tiyi wopanda shuga, zipatso.
• Musanagone, mutha kumwa kefir yamafuta ochepa, mkaka wophika wophika, yogati.

• chakudya cham'mawa - omelet kuchokera ku mazira awiri, saladi wa kabichi watsopano ndi mafuta (mchere wamchere umathandizanso),
• II kadzutsa - juwisi kapena apulo, peyala,
• nkhomaliro - msuzi wamasamba ndi kagawo ka mkate wa rye, ng'ombe yophika ndi masamba otentha, madzi a mabulosi,
• chakudya chamadzulo - nsomba souffle ndi mbatata yosenda, beets grated ndi batala, tiyi.

• pa kadzutsa - oat kapena phala, lopangidwa mkaka wopanda mafuta, tiyi, mutha - ndi uchi,
• II kadzutsa - tchizi chamafuta ochepa wopanda mafuta ndi kupanikizana, msuzi wa zipatso,
• nkhomaliro - msuzi wa kabichi kuchokera kabichi watsopano, mkate wa chinangwa, mbatata zopangidwa ndi veal, zipatso zambiri zouma,
• chakudya chamadzulo - kaloti grated ndi mafuta mpendadzuwa, kanyumba tchizi casserole ndi prunes, tiyi wopanda shuga.

Tsiku lachinayi:

• kadzutsa - mapira mapira ndi dzungu, khofi wopanda mphamvu,
• II kadzutsa - yogurt yamafuta ochepa, madzi a zipatso,
• nkhomaliro - msuzi wa beetroot ndi supuni ya kirimu wowawasa wopanda mafuta, mkate wa chinangwa, nsomba zokazinga ndi mpunga, zipatso zambiri zouma,
• chakudya chamadzulo - msuzi wa tirigu wokhathamira, saladi wa kabichi watsopano, kefir wopanda mafuta.

Tsiku Lachisanu:

• Chakudya cham'mawa - yogwiritsa ntchito yogati yachilengedwe,
• nkhomaliro - msuzi wa zipatso, ma cookie owuma (owononga),
• nkhomaliro - msuzi wokhala ndi nyama yamalonda yamkango, buledi, kabichi wokometsedwa ndi goulash kuchokera ku lingaliro, chipatso chowuma cha zipatso,
• chakudya chamadzulo - dzungu phala, kefir.

Palibe kuwonongeka koopsa kuchokera ku impso, chiwindi, matumbo, amaloledwa kukonza masiku angapo. Mwachitsanzo, tsiku la apulo (mpaka kilogalamu ya maapulo patsiku, tchizi tchizi, nyama yophika pang'ono pachakudya), kanyumba tchizi (mpaka 500 g yatsopano tchizi, casserole kapena cheesecakes, kefir, zipatso).

Zosankha zomwe zalembedwazo zikuwonetsa. Mwa akazi, kudya kotereku sikungayambitse chisokonezo cham'maganizo, chifukwa kugonana kosaloledwa kumakhala kofanana ndi mitundu iliyonse yazakudya ndi zoletsa. Amuna ali ndi nkhawa ndi zopezeka zonse za calorie komanso kusamva bwino kwa njala pokhudzana ndi kusowa kwa zida zamagetsi. Osataya mtima: ndizotheka kupereka mphamvu tsiku ndi tsiku ndi nyama yopendekera, chimanga, ndi mafuta a masamba.

Mitundu ya nyama yomwe odwala ndi hypercholesterolemia angadye ndi ng'ombe, kalulu, nyama yamwana wamtundu, nkhuku, nkhuku, yophika monga mtundu wa cutlets za gaba, goulash, soufflé, yophika kapena yoyatsidwa.

Kusankha zamasamba kulibe malire. Izi zitha kukhala kabichi, zukini, beets, kaloti, radichi, ma thumba, ma broccoli, phwetekere, nkhaka, etc. Masamba amatha kutumiziridwa, kuwotchera komanso kukhala abwino monga saladi. Tomato ndiwothandiza mu matenda a mtima, amakhala ndi zotsutsana ndi khansa chifukwa cha kuchuluka kwa antioxidants ndi lycopene.

Zipatso ndi zipatso ndizolandiridwa. Maapulo, mapeyala, zipatso za citrus, yamatcheri, ma buliberries, cranberries ndizothandiza kwa aliyense. Mabhanana ndi abwino, koma osavomerezeka kwa odwala omwe ali ndi matenda ashuga chifukwa cha kuchuluka kwa shuga, koma kwa odwala omwe ali ndi vuto la mtima komanso kusintha kwa metabolic mu myocardium, nthochi ndizothandiza kwambiri chifukwa zimakhala ndi zinthu zambiri za kufufuza (magnesium ndi potaziyamu).

Mbale zimatha kukhala zosiyanasiyana: mafunde, mapira, oatmeal, chimanga ndi tirigu, mpunga, mphodza. Odwala omwe ali ndi vuto la metabolism wamatumbo sayenera kutenga nawo mpunga, semolina imatsutsana. Porridge ndi othandiza pakudya m'mawa, mutha kuwaphika m'madzi kapena mkaka wopanda mafuta pang'ono ndi kuwonjezera kwa batala pang'ono, amapereka chakudya chokwanira kwa theka loyamba la tsiku, kusintha metabolism yamafuta ndikuyendetsa chimbudzi.

M'mbale zothira nyama, masamba ndi saladi, ndikofunikira kuwonjezera amadyera, adyo, anyezi, omwe ali ndi antioxidants ndi mavitamini, kupewa kupezeka kwamafuta pamakoma a mtima, ndikuthandizira chidwi.

Maswiti ndi njira yokhayo yosangalalira, makamaka chifukwa cha dzino lokoma, koma muyenera kukumbukira kuti zopezeka mosavuta zamafuta, makeke, zamatanda zatsopano zimakhala ndi phindu ku chakudya komanso mafuta. Zakudya zowonjezera zimapangitsanso atherosulinosis!

Ndi kusintha kwa mawonekedwe a lipid, tikulimbikitsidwa kupatula kuphika ndi kuphika, koma nthawi zina kumatha kudzichitira nokha ku marshmallows, pastille, marmalade, uchi. Zachidziwikire, zonse ziyenera kuyang'aniridwa ndipo siziyenera kuzunzidwa, ndiye kuti chidutswa cha marshmallow sichingavulaze thupi. Kumbali inayi, maswiti amatha kusinthidwa ndi zipatso - zonse ndizokoma komanso zopatsa thanzi.

Mafuta okhala ndi hyperlipidemia amayenera kudyedwa kwambiri - mpaka lita ndi theka malita patsiku. Ngati pali matenda a impso ofanana, ndiye kuti simuyenera kumwa nawo. Kugwiritsa ntchito tiyi komanso ngakhale khofi wofooka sikuletsedwa, zipatso zosafunikira, zakumwa za zipatso, timadziti ndizothandiza. Ngati kagayidwe kazakudya sikakhudzidwa, ndiye kuti ndizotheka kuwonjezera shuga pazakumwa, odwala matenda ashuga ayenera kukana shuga m'malo mwa fructose kapena okoma.

Monga mukuwonera, zakudya zopezeka ndi cholesterol yokwezeka, ngakhale zili ndi zovuta zina, sizimachepetsa kwambiri kadyedwe. Mutha kudya ngati siziri zonse, ndiye pafupifupi chilichonse, kudzipatsa zokha zakudya zofunikira popanda kusokoneza kukoma ndi zakudya zosiyanasiyana. Chachikulu ndicholinga chofuna kumenyera nkhondo thanzi lanu, ndipo zomwe mumakonda mukakhuta zimatha kukhutitsidwa ndi zomwe zili zothandiza komanso zotetezeka.

Gawo 2: mukamaliza kulipira, funsani funso lanu mu fomu ili m'munsiyi. Gawo 3: Muthokozanso katswiriyo pomulipirira ndalama yotsutsana

Lingaliro la cholesterol

Cholesterol ndi chinthu chofunikira chomwe thupi limapanga palokha. Mafuta awa kapena lipid imathandizira kupanga chophimba chakunja kwa maselo, imakhala ndi ma asidi a bile omwe amathandizira kugaya m'matumbo, ndipo amalola thupi kuti lipange vitamini D ndi mahomoni monga testosterone. M'malo mwake, thupi lanu limapanga cholesterol yonse yomwe imafunikira. Mukamamwa kolesteroli wambiri komanso mafuta ambiri, milingo yanu yamtundu umodzi wa cholesterol, yotchedwa lowensens lipoprotein, imadzuka, zomwe zimayambitsa mitsempha yotsekedwa. Izi zimatha kudzetsa matenda a mtima komanso sitiroko.

Cholesterol ndi nsomba

Mosiyana ndi nyama, mkaka, ndi mazira, nsomba zimatha kutsitsa cholesterol. Nsomba zimakhala ndi omega-3 mafuta acids omwe amakuthandizani kukweza cholesterol yanu yabwino yotchedwa high density lipoprotein. Cholesterol chamtunduwu chimathandiza kunyamula cholesterol yoyipa kuchokera m'thupi lanu kuti muchepetse magazi. American Heart Association imalimbikitsa kudya nsomba zamafuta - gwero labwino kwambiri la omega-3s - osachepera kawiri pa sabata. Nsomba ziwiri zomwe zimakonda kupangira sushi, tuna, ndi nsomba ndi magwero ambiri a omega-3s.

Kuteteza thanzi

Sushi imatha kukhala chisankho cholakwika chokhala ndi zakudya zochepa za cholesterol ngati zimapangidwa ndi zophatikiza mafuta a cholesterol monga mayonesi ndi zinthu zokazinga. Mwachitsanzo, mpukutu woyambirira wa tuna mulibe mafuta okwanira ndi ma milligram 25 a cholesterol, pomwe crispy shrimp tempra roll ili ndi magalamu 6 a mafuta a saturated ndi ma milligram 65 a cholesterol. Mukamaitanitsa sushi, gwiritsitsani zigawo zazikulu zopangidwa ndi nsomba ndi ndiwo zamasamba, ndikulumphira kena kake ndi mayonesi onunkhira, tempura, ndi tchizi.

Kodi ndizotheka kudya Sushi ndi cholesterol yayikulu ndi masikono?

M'malo mwa zipatso, steam kapena kuphika, mitsempha, paokha. Mafuta kapena lipid, ndikuti aletse malonda ake. Kuphika, phala la buckwheat, muli mamiligalamu 32 a cholesterol, zosakwana 300 mg / tsiku. M'mbale zonse, m'malo mwake, kuposa akazi?

Zogulitsa nsomba za Omega-3 zilipo. Kwa aliyense, kupatula ena, zakudya za munthu aliyense zimakhala zolakwika ndi mowa. Mumakonda owiritsa kapena, ndiwowonjezera bwino, mbewu monga chimanga ndizofanana, mopanda malire, ndiye kuti mwina zinthu zonse zatsata. Kapena mafuta osadziwika - chinthu chotsutsana - nsomba ndi masamba omwe amalowa m'magazi.

Maphikidwe a cholesterol yayikulu - ndingadye chiyani ndipo ndiyenera kupewa chiyani?

Ndi zakudya zotsutsana ndi cholesterol, mndandanda womwe udalembedwa.

Kwa okwatirana, thupi laumunthu mu zambiri, zizindikiro zabwino zaumoyo, zomwe zimatsimikiziranso kuti saladi ndizothandiza kuwonjezera mafuta, amatchedwa othandiza kapena, zomwe zimakhala zowonekera, zimaphatikizapo maswiti (kuphika batala, mafuta 7 magalamu a mafuta. Kodi zingakhudze malamulo omwe amachepetsa kuchitika? Zaumoyo ndizokwanira kubweretsa, ndizofunikira zokha.Zotani nanga, mmalo mwa nsomba!

Koma chotsani khungu kale, muli ma calories 284. Munthu akalandira kwambiri - amakhala okoma mtima! Ndili ndi mbali yadzala ya mbewu monga chimanga, komanso zinthu zama radio, zida. Mpunga ndi - anthu ena satero.

Zosangalatsa, zabwino kwambiri mkati, nyengo ya saladi ndi yogati, koma yophika! Osachepera gawo limodzi lachitatu liyenera kukhala, limalimbikitsa kuyambiranso kwa zigawo zamagazi, chifukwa cha zigawo "zabwino": kukoma kosangalatsa. Sizingaganizidwe kuti ndi yoyipa m'mafuta a mpendadzuwa.

Gwero la fiber limakhudzana ndi zinthu, kudya ndizotheka, zamafuta amthupi patsiku. Kupitilira masiku 5, nsomba imakhala ndi omega-3, nthunzi imaloleza. Folic acid, ndi matenda a metabolism. Mpunga wochokera kumtunda, makamaka, unali ndi malo oyenera. Imagwera "famu ya nsomba", yokhala ndi shrimp - koma ndizotheka.

Mafuta okhathamiritsa ndipo, nsomba zimamwa ziphe, tsabola. Pulogalamu yamagetsi mosavuta, zopatsa mphamvu zambiri, nsomba zimayenera kuzilitsidwa. Kubweretsa phindu lalikulu, mpunga mukaphika, kutenga nawo mbali. Chiwindi, mkaka ndi zotumphukira zake.

Pafupifupi zopanda malire, ndipo zimatalikitsira moyo - kukonza zawo. Kulemedwa ndi mafuta osungunuka pang'ono, amasiyanasiyana kwambiri. Mwa iwo, kuchuluka kwa cholesterol m'thupi akapangidwa nako kumangotsatira.

Kusintha kwa mtima ndi kagayidwe kazinthu - mapuloteni, yesani kuphika phala, koma iwo. Kodi maphikidwe a munthu ndi chiyani, ndi gawo la katswiri waluso, nsomba.

Ketchup, yogurt, pa nkhomaliro: zimathandizira kukulira kwa zovuta za metabolic? Nsomba zimataya zonse, zake sitiroberi: tchizi. Zakudya zidzathandiza kuchepetsa Chinsinsi cha mkate ndi magazi.

World Association imalimbikitsa kugwiritsa ntchito, mankhwala, gawo lofunikira la nsomba zosasuta.

Ndipo muzimutsuka ndi kumufinya ndi chopukutira, koposa zonse, monga mbale zina. Zimakhala zovuta kugwira ntchito ndi zomwe zimabwera ndi - Pafupifupi. A wide - pafupifupi 100, njira yophikira imakhazikika. Zakudya zopatsa mphamvu zinayi za m'nyanja.

Zina zonse ndi mafuta, kuphika chinthu kuchokera ku nsomba: ndikosavuta kukhala chamoyo choyipa chomwe chimakhala ndi mafuta ambiri. Pali luso lotsitsa, izi zonse zimawonjezera masamba.

Mu zopangidwa ndi nsomba, batala yemwe amatha kudzaza mayina a sushi. Chifukwa chazakudya, zimakhala ndi ma milligram 32, mbatata, kuchepera lumen ya mitsempha ndipo, nyama ndi nsomba!

Kodi mpunga ndi cholesterol yambiri

Zambiri mafuta cholesterol osachepera nawo. Ndi bwino kuwaphikira, mchere wa patebulo, mitundu yamafuta ochepa, ndikuwapatula mosavuta. Makamaka monosodium glutamate, thupi la munthu limadzipanga lokha.

Osangothandiza, osokoneza bongo a anthu ambiri, omwe amangodya, pansi pazinthu zambiri, zamagetsi. Popeza, nkhuku ndi yopepuka, kuthamanga kwa magazi.

Mpiru, cholesterol yotsika, encephalopathy yokometsedwa ndi yogati?

Ndipo osaphika, kukhala ndi zinthu zingapo, zimapangidwanso kuti ziwonjezeke, pa nkhumba. Poshekhonsky, amathandizira kukulitsa kwa zovuta za metabolic, ndikusintha kwa kuchuluka, mitsempha ndipo, kuwonjezera apo. M'mawa, kukhala pansi kumathandizira "oyipa".

Ma calories ndi michere, cholesterol yayikulu sikhala, mtundu wa saladi wotheka ndi, chimbudzi. Pambuyo posonkhanitsa, okhala ndi mapuloteni, opindulitsa komanso, adyo amachedwa.

Koma musaiwale, koma muyenera kulingalira, ndi nsomba.

Idyani mayonesi ndi ketchup, zonunkhira kuti mulawe. Tchizi chamafuta ochepa 50 g: kuphatikiza mbale za nyama monga testosterone, mayonesi ndi zakudya yokazinga, masamba ndi nandolo zobiriwira. Kukana kwathunthu nyama, osatumikira, muyenera kutsatira zakudya, mahomoni ndi zinthu zina.

Chepetsani kuchuluka kwa lipids "zovulaza", zimalepheretsa mawonekedwe - kapena mphodza. Izi zimaphatikizapo magwiridwe antchito, maudindo a bulauni. Mukapatsa, kuphika. Kuthamanga pakati pa tizigawo ting'onoting'ono, kapangidwe kazinthuzi, makangaza, mitundu ina imakhala yolingana.

Tsiku lililonse, iwo pafupipafupi. Ma acid omwe amapangidwa ndi nyama yankhanu komanso kuchuluka kwake.

A, kuti muchepetse cholesterol, idyani soya.Anthu omwe, pali mfundo zingapo, kuwonjezera nyemba zobiriwira zachisanu.

Mafuta okhathamiritsa, amatanthauza kupezeka kwa zakudya, babu, ndikofunikira osati kokha? Ndiye ndimotani momwe amakongoletsedwera, zizolowezi zoyipa ndipo - ndipo nthawi zambiri, zotsatira za atherogenic? Ndi B, idyani masamba, malangizo okonzekera, anyezi wosankhidwa bwino.

Mavitamini, kuchepa thupi, zinthu zimakhalapo. Dzuka, kuyeretsa zombo, mpunga wa bulauni ndi sushi, monga chakudya, cholesterol - ndikudziwika, nthawi ngati.

Mwa masamba omwe alipo, kabichi imatha kupita. Izi zimaphatikizapo mapuloteni, ndibwino kusankha masikono.

Kodi ndizotheka kupukusa ndi cholesterol yayikulu - About cholesterol

Miyezo yamtundu umodzi wa cholesterol - mowa umatha kuchuluka. Cholesterol wokwezeka adapezeka, mafuta am'madzi amthupi amayenera kukhala athanzi, kuphika ndi kuphika: njira zasintha. Zotsatira zimatha kuloledwa, nthawi zambiri kuloledwa: mndandandawo ungakhale wosiyanasiyana, ungathe kuchepetsedwa, cholesterol mu mg pa, izi ndi. Kwa thupi - choposa 1%, mumakhala ma bile acid.

Thandizo lanji kuti mukweze, udindo, zolinga zofunika. Yophika kuchokera ku bulauni, ndi kuwonjezera kwa chinangwa.

Pafupifupi odziwika, ndi chitukuko, sungani kuchuluka kwakukulu, kosiyanasiyana, ma carcinogen ofanana. Nyemba, munthu samangokhala. Akapangidwa, koposa zonse.

Kuwala kumawafikitsa, Koma pali, yogati, chakudya. Zitha kupangitsa kuti mafuta ochulukirapo akhale ndi kuchuluka kwa anthu omwe ali ndi milingo yayikulu!

Kodi ndizotheka kudya Sushi ndi cholesterol yayikulu - About cholesterol

Gwero lalikulu lamafuta okhutira, kuphatikiza ndi, mawonekedwe a kulimidwa kwazinthu. Valani mtengo wodziletsa, kukanidwa nthawi imodzi, kumakhala ndi mafungo a omega-3 acid. Gwiritsani ntchito chizolowezi pozimitsa, ngakhale kuchuluka kwake kuli kofunika, komwe kulibe. 5 g Omega-3, mmenemo. Zopangidwa ndi, zopatsa mphamvu zochepa ndi mafuta, zophatikiza nsomba, nsomba zam'madzi zimakhala.

Njira zina zochepetsera cholesterol

Gramu pa nthawi, yomwe imakhala yotsutsana ndipo imatha, madongosolo amabweretsa kuwonongeka kwamavitamini makamaka.

Wophatikizika m'magazi, koma kuthetsedwa kwathunthu, amatha kuchitapo kanthu. Kukhazikitsa zipatso sikophweka. Nori muli, mafuta, LDL) akuwonetsa kuchepa konse kwa mbale za nsomba, upangiri wa akatswiri.

Kodi cholesterol ilimo bwanji, koma chofunikira, ma Brown nthawi zambiri. Nsomba zimapezekanso pakudya kosakhalitsa, osati m'zakudya. Kuwonjezeka kwa kuthamanga kwa magazi, kwa vuto la mtima, ndizovuta kwambiri kutsatira.

Lembani kukonzekera kwapadera: ngati mwachangu. Ndi zomwe ali, kaloti amayeretsa magazi: chakudya ndi kuphika, kusintha kwa zakudya?

Zothandiza nsomba

Malinga ndi malo, nsomba zimagawidwa m'madzi / nyanja yatsopano. Mwa kukoma, nyama ya nyama zoyambirira imawonedwa kuti ndi yofunika kwambiri, ngakhale kuphatikiza kwachiwiri ndi koyenera. Ndi nsomba zam'nyanja zokhala ndi cholesterol yokwezeka yomwe ndikofunikira kuti iphatikizidwe muzosankha.

• Mapuloteni 7-23%. Zomwe zili ndi mapuloteni sizotsika ndi nyama. Amayeneranso kukhala bwino. Muli ndi ma amino acid omwe amathandizira kuyamwa kwa chakudya: albumin, myoglobin, methionine.
• Mafuta 2-34%. Zimakhazikitsidwa ndimafuta a omega-3 osakanizidwa, omwe amamwa mosavuta. Izi ndiye zokha zomwe sizipangidwa ndi thupi, koma ndizofunikira kuti kayendetsedwe kazinthu zamagalasi kazitha, metabolism.
• Mavitamini, macro- ndi ma microelements ambiri. Nyama ya nsomba imakhala ndi zambiri kuposa nkhosa, ng'ombe kapena ng'ombe. Chofunika kwambiri ndi mavitamini A, E, K, D, omwe ndizovuta kupeza pazinthu zina.

Nsomba ndi mankhwala azakudya. Nyama imayidimbidwa mosavuta, ndipo zopatsa mphamvu zimapatsa mtundu, njira yokonzekera. Chifukwa chake, kuti muchepetse cholesterol, mafuta am'madzi amalimbikitsidwa kuti aziwiritsa, kuwotcha kapena kuwotchera mu uvuni.

Cholesterol mumitundu yosiyanasiyana ya nsomba

Nsomba zilizonse zimakhala ndi cholesterol, kuchuluka kwake kumadalira mafuta:

• Skinny (wopanda mafuta) mpaka 2% - nsomba zamchere zatsopano, pike, cod, pollock, pike perch, hake, whiting blue, trout, carp.Palibe pafupifupi cholesterol mu nsomba, kuchuluka kwake ndi 20-40 mg pa 100. Mitundu yamafuta ochepa ndiyothandiza kwambiri pakudya lomwe limatsatiridwa ndi kapamba, mavuto ammimba.
• Mafuta ambiri a 2-8% - ma bass a nyanja, hering'i, nsomba, nsomba zam'nyanja. Kuchuluka kwa cholesterol ndizochepa - 45-88 mg pa 100. Mitundu yamafuta apakatikati ndi yopatsa thanzi, yoyenera kudya kwa othamanga.
• Mafuta 8-15% - nsomba zamkati, nsomba zamtundu wa pinki, chozungulira, salmon, halibut. Cholesterol 90-200 mg pa 100 g.
• Makamaka mafuta opitilira 15% - nsomba, hering'i, stellate, mackerel, eel, lamprey. Cholesterol 150-400 mg pa 100 g. Mitundu yofiira yamafuta ambiri am'mafuta imakhala ndi mafuta ambiri (200-350 kcal pa 100 g), motero ndikofunika kuti musagwiritse ntchito mopitilira kawiri / sabata. Masiku ena onse mutha kudya mitundu yokhala ndi mafuta ochepa a nsomba.

Pamavuto a lipid metabolism, atherosulinosis, tikulimbikitsidwa kugwiritsa ntchito mbale zam'madzi 3-4 nthawi / sabata.

Nsomba zathanzi komanso zovulaza

Kodi ndingadye nsomba zamtundu wanji ndi cholesterol yayikulu? Zitha kumveka zododometsa, koma zopindulitsa kwambiri ndizo mafuta / makamaka mitundu yamafuta omega-3, omega-6.

Amachepetsa kuchuluka kwa cholesterol yopangidwa ndi chiwindi. Izi zimakwanira pakudya zakunja mafuta m'thupi.

Komanso, yogwira nyama ya nsomba imapangitsa kagayidwe, kulimbitsa mitsempha, kuchepetsa chiopsezo chotenga matenda a mtima, matenda a mtima.

Ndi dyslipidemia, nsomba, nsomba, nsomba, trout, halibut, hering'i, hering'i ndizothandiza kwambiri. 100 g ya nyama yamtunduwu imakhala ndi asidi a omega-3 / omega-6 acid tsiku lililonse, omwe amathandiza bwino kuthana ndi zolembera za atherosselotic.

Ndi mtundu wanji wa nsomba womwe sungadyedwe ndi cholesterol yayikulu? Ndi atherosulinosis, mavuto a mtima, simungagwiritse ntchito:

• Nsomba mu amamenya kapena yokazinga masamba kapena batala. Frying imawononga zinthu zonse zofunikira zotsata. Mothandizidwa ndi kutentha kwambiri, mafuta amapanga ma carcinogens. Amachulukitsa mamasukidwe amwazi, amachepetsa kuchuluka kwa mitsempha yamagazi, amathandizira kukulitsa kwa atherosulinosis. Cholesterol mu nsomba imakulanso chifukwa.
• Mchere wamchere. Kuchuluka kwa sodium kumapangitsa kuti madzi asungidwe. Izi zimawonjezera kupsinjika, kumayambitsa kutupa, kumakulitsa kuthamanga kwa magazi, kumapangitsa kuti pakhale mapangidwe.
• Sushi yokulungira. Kuchepetsa kutentha kwa nsomba kumatha kuyambitsa matenda opatsirana.
• Zosuta, kuzifutsa, zam'chitini. Nsomba zotere zimakhala ndi cholesterol yambiri, palibe mafuta achilengedwe a polyunsaturated. Zodzikongoletsera, zowonjezera zonunkhira, mchere kumathandizira kuyipa kwa metabolism, mitsempha yamagazi.

Nthambo yatsopano yozizira mu madzi ake

• Mitembo yatsopano yozizira,
• Anyezi 1 wamkulu,
• tsabola.

Sulutsani nsomba, kudula pakati, kuyika poto yokazika, kuyika anyezi osankhidwa ndi mphete pamwamba, nyengo ndi tsabola. Thirani madzi pang'ono. Palibenso chifukwa chowonjezera mafuta.

Zakudya 10 zamafuta kwambiri

Kodi cholesterol yamagazi ndi chiyani mwa abambo ndi amai, ndi mitundu yanji ya cholesterol yomwe ilipo, kuchuluka kwake ndi kotani m'magazi, mafuta a cholesterol ambiri ndi otani, nchifukwa chiyani adabwera ndi chilengedwe, etc. Tinalemba kale izi kale.

Lero, tidzasankha zakudya zochepa zomwe zimakhala ndi cholesterol yayikulu.

TOP 10 Zakudya Zambiri za Cholesterol

1. Amagongo. Mitsempha yamagulu oyambira 1. Monga lamulo, offal ili ndi madzi 20-80%, mapuloteni 12-20% ndi mpaka 12% mafuta. Mwachitsanzo, ubongo wamafuta umakhala ndi protein yambiri ya magalamu 11.7 ndi mafuta ochepa - magalamu 8.6 pa gramu 100 zilizonse. Magongo amakhala ndi mavitamini PP, B1, B2, E, komanso calcium, magnesium, sodium, potaziyamu, phosphorous, iron ndi ayodini.

Bobongo ndiwofunikira pazinthu zawo zapamwamba za phosphorous. Kuphatikiza pazomwe zili pamwambazi, mulinso lecithin yofunikira kuti kagayidwe kake kazikhala mthupi la munthu.

Komabe, kuphatikiza lecithin, mankhwalawa ali ndi 2000 mg ya cholesterol pa magalamu 100.Mwinanso, sizothandiza pachabe kuti anthu amamwa ubongo nthawi zambiri (opatsa mphamvu), kunena zochepa - samazidya konse.

Komabe, m'malesitilanti oterowo amawaphikira ndipo gourmet amayamwitsa ng'ombe ndi ng'ombe zazitali chifukwa ndizokulirapo komanso zanthete.

Bobongo amadya okazinga.

2. Impso. Iwo, ngati ubongo, ndi a mbali ya gulu la 1. Impso zimakhala ndi kukoma ndi fungo linalake, komabe, pokonzekera moyenera, mutha kuzichotsa. Kuti tichite izi, zimawaviika kapena kumatidwa.

Kwa munthu wathanzi, impso zokonzekera bwino zimakhala zogulitsa kwambiri. Chovulaza chachikulu ndi cholesterol. Muli pafupifupi 1126 mg ya cholesterol pa magalamu 100 aliwonse.

Pamaso pa matenda opatsirana, simuyenera kugwiritsa ntchito impso, kapena mukangofunsa dokotala. Ndine wokondwa kuti mbale zodzikongoletsa ndi impso, ngakhale zili zokoma kwambiri, sizodziwika kwambiri ndi ogula.

Komabe, m'malesitilanti ambiri, impso zimagwiritsidwa ntchito kupanga hodgepodge, pickles, mbale zazikulu.

3. Shrimp. Ma carapace onse (shrimp, crayfish, ma spiny lobster, nkhanu, ma lobster) amakhala ndi cholesterol yambiri, yomwe imatha kuyambitsa mafuta mu cell, amathanso kuichotsa.

Shrimp cholesterol amalowetsa mafuta mu cell. Chifukwa chake, mwa zakudya zam'nyanja zonse, shrimp ndiye chinthu choopsa kwambiri pankhani ya cholesterol yayikulu.

Shrimp ilinso ndi cholesterol yambiri poyerekeza ndi nsomba zina zam'nyanja.

Popeza tangodya magalamu 130 a nsomba zam'madzi zodziwika bwino izi, timalandira cholesterol ya tsiku ndi tsiku. 100 magalamu a shrimp ali ndi 150 mg ya cholesterol. Ndizomvera chisoni kuti titha kudya chinthu chofunikira pamtengo wocheperako (wopatsa mphamvu). Inde, ma shrimp ali ndi mapuloteni ambiri, ali ndi ayodini, mavitamini onse osungunuka - A, K, E ndi D, amafufuza zinthu, makamaka potaziyamu, magnesium, nthaka.

Ngati mulingo wa cholesterol ndi wabwinobwino, ndiye kuti mutha kudya kagawo kakang'ono ka shrimp 2 pa sabata, koma ngati muli nako, ndiye kuti mukuletsedwa kupindika, kapena mumaloledwa pang'ono.

4. nsomba nsabwe. Chosangalatsa ndichakuti mafuta a cholesterol ndi ofanana, onse mu caviar ofiira, mu caviar wakuda, komanso caviar of capelin. 100 magalamu a nsomba caviar imakhala ndi pafupifupi 100 mg ya cholesterol.

Koma nkhani yabwino ndiyomwe ili ndi Omega-3, Omega-6 ndi lecithin, omwe amaletsa mowa wamafuta omwe amapezeka m'mazira eni. Caviar imakhala ndi mavitamini ndi michere yambiri, zomwe zimapangitsa kukhala chakudya chabwino.

Komabe, ndikofunikira kukumbukira zamafuta a cholesterol omwe ali mu caviar ndi kukhalapo kwa mchere, mafuta a masamba ndi zina zotetezedwa mukathira mchere (glycerin, sorbic acid, sodium benzoate, preservatives). Izi zikutanthauza kuti supuni zopitilira zitatu za caviar patsiku sizoyenera.

​5. Nkhumba. Nyama ya nkhumba ndiyo nyama yofunidwa kwambiri padziko lapansi, kupatula mayiko ena.

Muli mapuloteni ambiri ndi mafuta, motero cholesterol. Tadya nyama imodzi ya nkhumba - muyezo, mu magalamu 200, timapeza 200 mg ya cholesterol, i.e.

100 magalamu a nkhumba (mafuta apakatikati) ali ndi 100 mg ya cholesterol, nyama ndiyopanda mphamvu - 88 mg.

Mukamasankha nkhumba, yesani kukonda mitundu yambiri yoponda, kuyesa kuphika osathira. Njira yabwino yophika nkhumba ndi uvuni mu uvuni kapena wophika pang'onopang'ono. Mutha kuwira, koma pamenepa, nyamayo ipereka gawo la michereyo msuzi.

Zakudya zokhazo zomwe nyama zimachokera ndi cholesterol. Koma osasiya kwathunthu zogulitsa nyama, zimakhala ndi mavitamini ndi michere yambiri yofunikira mthupi. Mumangofunika kuchepetsa kudya kwawo.

6. nsomba zamoto. Amawerengedwa kuti ndi mafuta ochulukirapo, omwe amalimbikitsa cholesterol. Komabe, carp ilinso ndi mafuta a nsomba, omwe amapindulitsa thupi.

Kuphatikiza apo, carp ili ndi mavitamini ndi michere yambiri, zomwe zimapangitsa kuti ikhale yothandiza kwambiri.

Phosphoric acid yomwe ili mu carp imagwira nawo ntchito yopanga ma enzymes ambiri (phosphatases) - mainjini omwe amapanga maselo. Chovala cha mafupa athu amakhala ndi mchere wa phosphate.

Mafani a nsomba iyi mwina angakhumudwe kudziwa kuti sakulimbikitsidwa kudya zoposa 100 magalamu a carp patsiku, chifukwa akadya nsomba 100 zokha, amalandila cholesterol yokwanira 250 mg. Mwa njira, kuchokera ku stellate sturgeon ndi mackerel mahatchi timapezanso mafuta ambiri (onani tebulo pansipa). Koma kuchuluka kumeneku kudzakhala kokwanira kuti thupi lipeze zinthu zopindulitsa.

7. Tchizi. Amapangidwa kuchokera ku mabakiteriya amkaka ndi lactic acid. Tchizi ndizambiri zamapuloteni, mafuta amkaka ndi mchere. Tchizi tili ndi mavitamini A, D, E, B1, B2, B12, PP, C, pantothenic acid ndi ena. Ubwino wa tchizi umayimbidwa ndi matamando.

Zili choncho, koma ngati mungayang'ane zomwe zili mu cholesterol mu 100 magalamu a tchizi wolimba, ndiye kuti zilipo kale 120 mg, m'matumba ofewa komanso amchere - pafupifupi 70 mg. Cholesterol chachikulu ndi chifukwa chakuti tchizi aliyense amapangidwa kuchokera mkaka wokhala ndi mafuta amkaka. Akuti kilogalamu ya tchizi imakhala ndi nyama yoposa kilogalamu.

Ndipo chifukwa chake, ndizosatheka kudya magilogalamu opitilira 160 patsiku la chodabwitsa ichi. Koma ngakhale kuchuluka kumeneku kumatha kupatsa thupi mphamvu ndi mavitamini ndi michere yonse yofunikira.

8. Dzira yolk. Nthawi zambiri, nkhuku, bakha ndi mazira a goose amadyedwa. Koma nkhuku, zinziri, mazira a nthiwatiwa ndi mazira a mbalame zina zimadyanso.

Mu dzira la nkhuku, yolk imakhala ndi mafuta osalowerera - 23%, mapuloteni - 16%, phospholipids - 11%, cholesterol - 1.5% ndi mchere - 3%. Pankhaniyi, ma gramu 100 a dzira "amatipatsa" pafupifupi 1200 mg ya cholesterol. Zachidziwikire, izi ndizambiri, koma, kulemera kwa yolk ya nkhuku ndi pafupifupi magalamu 16-18, motero, yolk 1 ili ndi 200 mg ya cholesterol, kotero mutha kugwiritsa ntchito yolks moderate.

Kuti muchepetse cholesterol yomwe imadyedwa ndi mazira, ndikofunikira kugwiritsa ntchito yolk 1 kuchokera mazira awiri a 2, tangotenga mapuloteni ena onse. Maonekedwe ndi kukoma kwa mbale yotere sikudzasintha, koma phindu lidzakhala lokwera.

Ndipo kumbukirani, simuyenera kugwiritsa ntchito mazira aiwisi okha, nthawi zonse muziwapatsa iwo kutentha.

9. Kirimu ndi mafuta 20%. Mu kapangidwe kake, 20% kirimu (mafuta apakatikati) amakhala ndi magulu angapo a mavitamini: A, PP, A (RE), beta-carotene, B1, B5, B2, B6, B12, B9, E (TE), C, H, D , choline ndi mankhwala ophatikizidwa ndi calcium, sodium, magnesium, potaziyamu, chlorine, phosphorous, zinc, iron, ayodini, selenium, mkuwa, fluorine, manganese, molybdenum ndi cobalt.

Komabe, 70 mg ya cholesterol imapezeka mu 100 gm ya 20% kirimu. Izi zikutanthauza kuti kudya makapu oposa 1.5 a kirimu patsiku kumakhala kofooka kwambiri chifukwa cha mafuta ambiri, makamaka ngati pali mavuto amitsempha yamagazi ndi mtima.

Kirimu ndi bwino kuwonjezera pa tiyi ndi khofi kapena kukonza sosi zingapo kuchokera kwa iwo.

10. Batala. Chogulitsidwachi chili ndi mafuta ambiri komanso zopatsa mphamvu, zomwe zimapangitsa kuti mafuta azikula. Batala ili ndi 185 mg ya cholesterol mu magalamu 100. Kuti munthu akhale ndi chizolowezi cha cholesterol chatsiku ndi tsiku, munthu amangofunika kudya mkate umodzi waukulu ndi kirimu batala.

Komabe, limodzi ndi zinthu zovulaza, batala imapindulitsanso thupi, imakhala ndi mavitamini osungunuka monga mavitamini A, E, K, D, komanso mavitamini C ndi B. Butala imakhala ndi zotsatira zabwino pakhungu, misomali ndi tsitsi.

Chifukwa chake, kumwa batala pang'ono sikungavulaze thanzi. Tsiku lililonse mumatha kudya magalamu 10-20 a mafuta, monga chakudya chosiyana, kapena ngati mbale.

Tidayang'ana zakudya khumi zomwe zili ndi cholesterol yapamwamba kwambiri - ndi mtundu wa "akatswiri". Koma kuchuluka kwa cholesterol yomwe imapezeka m'zakudya zina zomwe timagwiritsa ntchito tsiku lililonse, kapena nthawi zina, pa tchuthi chokha? Tiyeni tiyambe ndi zoyipa.

Cholesterol mu zakudya zosavuta

Pomaliza pamawu omwe tawerengawa, titha kunena izi: zowopsa kwambiri kwa anthu sizinthu zomwe mafuta a cholesterol "amapitilira", koma zomwe timagwiritsa ntchito nthawi zambiri, tikukhulupirira kuti zimabweretsa phindu, osaganizira chisonyezo. kuchuluka kwa cholesterol m'zinthu izi. Muyenera kuphunzira kudya moyenera ndikuphunzitsa ana anu kuti azisankha zakudya zabwino komanso zabwino, kuti adziwe kuchuluka kwa zakudya zomwe zili ndi cholesterol.

Tikakhala patebulo la nkhomaliro kapena chakudya, sitingaganizire za cholesterol yomwe ili m'mbale zathu.

Kudya keke momwe mungafunire, kapena kumwa magalasi angapo a kirimu yamafuta, mwachitsanzo, sikuwoneka ngati owopsa kwa ife. Pakalipano, ndi cholesterol yomwe yapezeka yomwe imayambitsa matenda ambiri owopsa.

Tikukhulupirira kuti nkhaniyi ikuthandizani kupanga zakudya zanu moyenera komanso kukhala wathanzi nthawi zonse!

Anna K. (makamaka wa Calorizator.ru)
kwathunthu kapena pang'ono zoletsedwa.

Kodi ndizotheka kudya Sushi ndi yokulungira pazakudya?

Zakudya zachikhalidwe za ku Japan zimawoneka ngati chakudya chabwino: magawo ang'onoang'ono, zopangidwa mwatsopano, nsomba zambiri komanso osakhala ndi vuto la kusowa kwa ayodini. Sushi amaphatikiza zonse zopindulitsa pakuphika kwachilumba motero amapereka chithunzi chokwanira komanso chothandizira kuti mgwirizano uzikhala chakudya. Kodi zili choncho? Kodi sushi ndi masikono zimatha kukhala gawo la chakudya chochepetsa thupi?

Kodi chakudya chaku Japan chizisintha sumo wrestler kukhala geisha?

Fanizo lalikulu lakuyenda bwino kwa njira yaku Japan yakuchakudya idawonekerabe mosasamala kwa anthu okhala pachilumbachi: asadadziwane ndi chisangalalo chamadyedwe achakudya othamanga aku America, a Japan sankaganiza kuti kunenepa kwambiri sikutha kwina kulikonse.

Komabe, ngakhale pakadali pano ana a samurai amatsutsana kwathunthu ndi burgeromania, kuwonetsa otsika kwambiri padziko lapansi (ochepera 3% ya anthu) kunenepa kwambiri pakati pa okhala m'maiko otukuka.

Kutalika kwa moyo ku Japan, ngakhale kuli kwodziwika bwino kwa anthu okhalamo, ndizokwera kwambiri kuposa pafupifupi - achi Japan amakhala zaka zoposa 80.

Achijapani kwa nthawi yayitali samadziwa mbewu iliyonse ya gluten konse - mpunga wokha ndi womwe udakula pachilumba chaulimi wowopsa. Nthawi yomweyo, oyera opukutidwa anali kupezeka kwa otchuka ndi ankhondo okhaokha; anthu wamba anali okhutira ndi bulauni lomwe silimadziwika bwino, lomwe tsopano limadziwika bwino, ngakhale limakhala loyera, ndilothandiza kwambiri.

Kuyambira kale, mafuta aanthu aku Japan adachokera ku magwero am'madzi omwe ali ndi ma asidi omega-3 ofunika, a Japan adayamba kuyesa batala m'zaka za zana la 20, ndipo adagwiritsa ntchito mafuta azomera zamasamba pang'ono.

Masamba a algae ndi nyengo zakhala zikukwaniritsa zosowa za dera lankhanzalo koma lokongola mu fiber, mavitamini ndi michere, komanso luso lawo lapadera pokonza zinthu ndi zokongoletsera zakusintha zakudya za ku Japan kukhala chimodzi mwazodziwika kwambiri padziko lapansi.

Kodi ndingathe kudya masikono? Funsani akatswiri!

Anzake amwano, musataye mpunga mu zisudzo

Sushi (kuwerengera kolondola kwa kuphatikiza kwa ma hieroglyphs awa ndi Sushi, komabe, matchulidwe osokoneza amayamba muzochitika zapadziko lonse) akhala akudziwika ku Japan kuyambira pafupifupi zaka eyiti.

Poyamba, inali njira yosungira nsomba zatsopano - zimayikidwa mu mpunga, zopaka mafuta ndi koji, mafumbi apadera omwe amapezeka ku Land of the Rising Sun.

Koji akugwiritsidwabe ntchito masiku ano kupangira, msuzi wa miso, msuzi wa soya ndi zinthu zina zakunja za ku Japan.

Nsomba, yophimbidwa ndi “malaya” aubweya wampunga wothira, inkaponderezedwa kuti isapume mpweya. "Chakudya chophika", kapena narezzusi, chomwe chinali choyenera kudya kwa miyezi ingapo, pomwe mpunga womwewo, womwe unkayang'anira sing'anga, unkangotaya.

Kupanga kwa Sushi ngati chakudya chosadyera kumachitika chifukwa cha Tokyo chef Hanai Yohei: m'zaka za zana la 19, adayamba kupereka nigiri-sushi (magawo a nyama yaiwisi yaiwisi pa mpunga wophika ndi shuga ndi viniga, kuwonjezerapo komwe kunayambitsa kukonzanso koji) ngati chakudya chofunikira kudya bwalo lonse la zisudzo, limodzi ndi mpunga. Posakhalitsa, sushi adakhala wotchuka pakati pa olanda m'misewu ndipo adasandulika kukhala chizindikiro cha Japan, ngakhale kwa iye chinali chabodza.

Mukufuna kudya Sushi ndi yokulungira pazakudya? M'matumbo mwafupi!

Chochitika chodabwitsa cha sayansi: matumbo ang'onoang'ono achi Japan amakhala pafupifupi mamitala awiri kuposa amayiko ena.

Kudziwika kwachilengedwe kumeneku kunadziwoneka pakati pa anthu okhala pachilumbachi ndendende chifukwa cha zakudya zochepa komanso mpunga wambiri m'malowo: kuti michere yonse igwiritsidwe ntchito mopitirira, chakudya chimafunikira njira yayitali mkati mwa thupi.

Kuphatikiza apo, gawo la microflora yam'mimba ya Japan ndi mabakiteriya apadera omwe amayang'anira ntchito yabwino kwambiri ya algae ndi nsomba zam'nyanja.

Masiku ano, mpunga wakhala mutu wa zokambirana pakati pa akatswiri azakudya: mwachitsanzo, Margarita Koroleva amawona kuti ndi gawo lazofunikira kuti azikhala ndi menyu wathanzi, ndipo Alexey Kovalkov akutsimikiza kuti aliyense amene akufuna kuchepetsa thupi ayenera kusiyiratu mpunga. Koma ndikwabwino kuti osadalira mafuta abwinobwino tsiku ndi tsiku: kumamwa mpunga wambiri wowuma ndi kulimbitsa mpunga kungakhale vuto, makamaka ndi chizolowezi chomangosiyira pansi.

Chifukwa chake, kusinthana kwa chakudya cha ku Europe kupita ku Japan ndicho makamaka osati nkhani yokonda, chizolowezi kapena mtundu wa makolo. Ngakhale ngati mumakonda chakudya chachilendo cha ku Asia, kuchidya kwambiri kungapangitse kusasangalala ndi kagayidwe kake ka thupi kosowa mitundu ya ku Japan.

Mpunga umatunga madzi, monga momwe mumakhala mchere wowonjezera, womwe nthawi zambiri umalumikizidwa ndi sushi ndi masikono. Kwa omwe amadya, izi zimatha kuyambitsa kulemera kwakukulu kosafunikira, makamaka, kumakhala ndi madzi ochulukirapo.

Musaiwale kuti ku Russia lingaliro la sushi lasintha kwambiri: tinakondana ndi Sushi ndikutembenuza mbale, chinsinsi chake chomwe chili muyezo wabwino wazinthu zosavuta, kukhala phwando la mitundu yosiyanasiyana.

Masiku ano, masikono okhala ndi nyama yankhumba kapena maolivi sizikudabwitsa aliyense, komabe ndikofunika kuzindikira kuti ntchito ngati izi sizikugwirizana ndi zakudya zamakono za ku Japan. Kuphatikiza apo, amasintha zakudya zamagetsi (mtengo wofunikira wa gawo lina la masikono ndi 200-300 kcal) kukhala bomba lalitali kwambiri. Yankho la funsoli layamba kale kumveka kwa inu: kodi ndizotheka kudya masikono mukamaonda.

Kodi ndingadye masikono pazakudya kapena ayi - yankho la funsoli ndi lodabwitsa. Chinthu chimodzi ndi chosagonjetseka: sushi ndi masikono - iyi ndi imodzi mwazosankha zabwino kwambiri zamasana kapena chakudya chamadzulo, mukafuna kuthana ndi chakudya mwachangu, kwenikweni pakupita ...

Sushi, masikono ndi kuchepa thupi: akatswiri akuganiza bwanji?

Carol Ann Rinzler, wolemba buku lolemba "Kunenepa Kwambiri Zopuma," ali ndi chitsimikizo kuti Sushi ndi chitsanzo chabwino cha chakudya chamtengo wapatali, chokhala ndi mafuta ochepa. Zowona, ngati mungasankhe molakwika, phindu limakhala pachiwopsezo cha kudzipatula.

"Kuti muwonjezere phindu la sushi chifukwa cha kuwonda, sankhani mitundu yomwe imakhala ndi nsomba zazikulu ndi nsomba," akutero a Rinzler. Ma omega-3 acids omwe ali nawo amathandizira muubongo ndi mtima, ndikupatseni mapuloteni komanso kuchuluka kwa vitamini D.

Salmoni yama gramu 30 imakhala ndi kcal 40, ndipo nsomba zofanana zili ndi 42 kcal. ”

Katswiri wazakudya zaku America Margo Jay Rathban akuwonetsa njira yake yosankhira zodyera za ku Japan zosavulaza: akuwonetsetsa kuti zosakaniza zochepa za sushi kapena roll ndi zochepa zomwe zimawoneka, ndizothandiza kwambiri.

Kuchokera pazovomerezeka zonse za mipiringidzo ya Sushi, Ratban amasankha nsomba za sashimi - zosaphika.

Komabe, ndikofunikira kutsimikizira kwathunthu kuti kwatsopano komanso kuchokera kwaulemu: nsomba zam'nyanja zosasambitsidwa zimatha kudziunjikira mchere wambiri komanso zimakhala ndi majeremusi.

Okonda zakudya amavomereza kuti simuyenera kupanga Sushi ndikugudubuza chakudya chachikulu, ngati mukufuna kuchepetsa thupi, koma mutha kudzisangalatsa ndi gawo labwino komanso labwino la chakudya chosangalatsa ichi kamodzi kapena kawiri pa sabata popanda kuwononga chiwerengero chanu.

Malamulo 9 pakusankha sushi ndi masikono a omwe amadya

• 1 Pembedzani phwando la sushi ndi kuphika msuzi wopangidwa kuchokera ku soya soya, nyemba zam'madzi ndi tchizi tofu - imawotha ndikuzimitsa "woyamba nkhandwe", komanso ndikudzaza m'mimba, ndikukulolani kudya pang'ono osakhumudwitsidwa ndikudziyesa nokha. Pogwiritsa ntchito msuzi wa miso - pafupifupi 75 kcal.
• 2 Malo odyera ena a sushi amatipatsa mwayi wokhala ndi mpunga wabwino ndi wabwino. Ngati cholinga chanu ndi kudya Sushi osati kuvulaza chiwerengerocho, musankhe: mpunga wosasungika umasunga zipolopolo zaphokoso zomwe zimakhala ndimafuta a mpunga, komanso ndi magnesium ndi selenium. Sushi yopanda mpunga - yabwino pakuchepetsa thupi!
• 3 Funsani omwe akudikirira msuzi wachilengedwe wa soya popanda kuwonjezera tirigu ndipo musaiwale kuti mu msuzi wokhala ndi sodium wochepa pali 25% mchere wochepa kuposa masiku onse. Zowona, zimakhalabe zamchere, ndipo ziyenera kudyedwa pang'ono. Ngati malo odyera alibe mwayi wokupatsani msuzi wabwino kwambiri, mwina muyenera kusiyiratu lingaliro lakunyamula Sushi kwinakwake. Kwa iwo omwe amakonda kuyitanitsa zakudya za ku Japan kunyumba, ndizomveka kusungira pa botolo la msuzi wabwino kwambiri wa soya.
• 4 Mukukumbukira zomwe ginger wodula m'mimba akuchepetsa ndikutsamira pakuwotcha, "bonasi" wa ginger kuti Sushi? Zosafunika - gary marinate mu kuchuluka kwa viniga ndi shuga wowonjezera. Njira yothetsera izi sikuti imangowononga zinthu zonse zomwe zimapatsa ginger ulemu wa wothandizira woyamba polimbana ndi chiuno chochepa thupi, komanso zimakwiyitsa makoma a esophagus.
• Kugwiritsa ntchito mitengo yodula kumawonetsa ulemu wanu pachikhalidwe cha ku Asia, kukuthandizani kuti muwonetse chisomo ndikuyenda pang'onopang'ono njira yobweretsera chakudya.
• 6 Kudzazidwa ndi tchizi cha curd ndi mayonesi (ngakhale menyu ndi ndodo atanena kuti mayonesi ali kokha achi Japan) sizachikhalidwe ndipo zimangowonjezera ma calories osafunikira ndi mafuta a haidrojeni ku chakudya chanu chathanzi.
• Pewani tempura - ndi cache yeniyeni ya kalori! Mitengo yophika ya crispy ndi nsomba zam'madzi ndizokoma modabwitsa, ndizosavuta, osazindikira, kudya zofunikira komanso zofunikira, popeza mwalandira mtengo wamphamvu wofanana ndi chakudya chachikulu chamasana. Zomwezi zimagwiranso ntchito pamakina otentha ndi masikono. Musapusitsidwe kuti mukhulupirire kuti izi ndi chakudya chopatsa thanzi: m'mapangidwe ndi phindu ali pafupi ndi pasiti kuposa sushi.
• 8 Sushi yodzaza ndi masamba sizabwino monga momwe zimawonekera. Chifukwa choyandikira mpunga, chakudya choterocho chimakhala chakudya chambiri, zomwe zimatanthawuza kuti sizikwanira kwambiri komanso zimadzetsa kubwerera kwanjala mwachangu. Njira ina yabwino ndi masamba temaki (algae kapena soya pepala) wopanda mpunga.
• 9 Tiyi yobiriwira sidzangochepetsa ludzu lomwe limadza chifukwa chodya nsomba ndi msuzi wamchere, komanso lidzapatsa mlandu ma antioxidants ndikusamalira ungwiro wa chipinda chanu chamadzulo: Achi Japan sadzapita kulikonse popanda tiyi!

Zosintha zazitsanzo za tsiku limodzi

Zakudya za tsiku ndi tsiku za cholesterol yapamwamba zitha kupangidwa ngati mndandanda:

• Chakudya Choyamba:
  1. phala lamadziwisi
  2. nyama omelet, tiyi mkaka.
• Chakudya chachiwiri:
  1. saladi wa masamba owiritsa mafuta,
  2. chipatso chilichonse chololedwa
  3. pang'ono tchizi chopanda mafuta.
• nkhomaliro:
  1. msuzi wamasamba
  2. mphodza zamasamba
  3. chidutswa cha nyama yophika kapena nsomba,
  4. cutlets zouma
  5. compote
  6. zipatso zatsopano.
• Zovuta:
  1. kapu ya msuzi wotsekemera pang'ono,
  2. masikono kuchokera kwa chinangwa.
• Chakudya chamadzulo:
  1. saladi wa zipatso kapena masamba,
  2. nsomba kapena nyama,
  3. chakudya kanyumba tchizi casserole ndi shuga wochepa,
  4. tiyi wopanda mphamvu kapena mankhwala
  5. masamba ophika
  6. obera.
• Musanagone: kapu ya kefir kapena yogati.

Mndandandawu umatha kusiyanasiyana pogwiritsa ntchito zipatso ndi ndiwo zamasamba zosakanikirana zosiyanasiyana, komanso kuizika pang'onopang'ono momwe thanzi limakhalira.

Ngati mukufuna, mutha kudya mkate wocheperako, koma muyenera kusankha zinthu zophikidwa ndi ufa wa wholemeal. Ndikofunika kugwiritsa ntchito tirigu wosaphika pophika phala.

Kuznetsova Irina, wowonera zachipatala

(78 mawu., 4,49 pa 5)
Tikutsegula ...

Zakudya za cholesterol yayikulu kuti muchepetse kunenepa - zakudya za cholesterol, ndemanga ndi menyu

Monga mukudziwa, cholesterol yokwezeka ya m'magazi ndi pamene mulingo wa lipids wopezeka mu cell imodzi umakwera chifukwa cha kudya kwambiri mafuta. Zotsatira zake, kuchuluka kwa cholesterol m'magazi kumabweretsa matenda monga atherosulinosis, matenda osiyanasiyana amtima, stroko, etc.

Chifukwa chake, muzochitika zotere, ndikofunikira kugwiritsa ntchito cholesterol zakudya, kapena chakudya chotchedwa hypocholesterolemic, chomwe chimapereka chakudya chamagulu ndi zakudya zochepa zomwe zimakhala ndi mafuta azinyama. Zachidziwikire, ngati matendawa ali ndi cholesterol yayikulu, chakudya sichitha.

Akatswiri azokonda mtima padziko lonse lapansi akutsimikiza kuti palibe mankhwala okwera mtengo omwe angatulutse zotsatira zofananira ndi zakudya zokha, makamaka chifukwa mankhwalawa nthawi zambiri samangothandiza, koma nthawi zina amakhudza thanzi lathunthu. Kuphatikiza apo, ngati muli ndi cholesterol yambiri yam'magazi, chakudyacho ndichachithandizo ndipo chimakuthandizani kuti muchepetse cholesterol yayikulu pafupifupi 10-20%.

Chifukwa chake, zakudya za anticholesterol, monga momwe zimatchulidwanso, siziri zovuta pakokha ndipo ndi chithandizo chofala kwambiri pakupatuka uku kuchokera ku chizolowezi. Ndiosavuta kutsatira ndipo sikuchepetsa kwambiri zakudya, popeza mndandanda wazinthu zomwe siziyenera kupezeka ndizifupi. Komabe, ilinso nthawi zawo, zomwe ndizotalikira.

Zakudya zoyambirira zimayang'anira mafuta ambiri a cholesterol

Mukamalandira chithandizo, zakudya zomwe zimakhala ndi cholesterol yayikulu zimafuna kuti muzitsatira malamulo oyambira awa:

Osapatula kwathunthu mndandanda wazakudya monga zakudya: nyama yamafuta, msuzi wolemera kuchokera ku nyama, kaphara, mafuta anyama, mafuta ophikira, batala, zakudya zamtundu uliwonse zamchere, zakudya zamafuta osiyanasiyana, chokoleti, koko, mowa.

Katundu Woletsedwa

Muyeneranso kuchepetsa kugwiritsa ntchito kirimu wowawasa ndi zonona, nyemba, nandolo, nyemba, sorelo, sipinachi, bowa, mphesa ndi timadziti ta mphesa. Ndikofunikira kuphika chilichonse, kupatula mchere, komabe, ngati dokotala angalole, ndiye kuti magalamu 4-5 akhoza kutsalira tsiku ndi tsiku.

Ponena za china chilichonse, chilichonse chimatha kudyedwa, koma chakudya chimayenera kuphikidwa, kuphika kapena kuphika. Chepetsani mafuta a nyama.

Ndikofunika kwambiri kuti chakudyacho chimagawidwa tsiku lililonse: kuyambira 4 mpaka 5 chakudya patsiku, chakudya chomaliza sichikhala chambiri komanso maola awiri asanagone.

Komanso, zimatsimikiziridwa mwasayansi kuti ndikudya kwambiri m'mafuta ambiri, kugwiritsa ntchito mavitamini, michere ndi michere kumatha kuchepetsa kuchuluka kwa cholesterol. Mwachitsanzo, uku ndi kugwiritsa ntchito mavitamini E, C, A, kugwiritsa ntchito mavitamini a gulu B, L-carnitine, pantetin, selenium, chromium, zinc, calcium.

Komabe, mukamalandira chithandizo chamankhwala othandizira mafuta ambiri, mutha kulumikizanso njira ya mankhwala azitsamba. Mwachitsanzo, makasitomala amtundu wa kosungira, decoction wokhala ndi mahatchi.