6 cholesterol yotsitsa zakudya

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

Kwa zaka zambiri osavutika ndi CHOLESTEROL?

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

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.

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

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.

Kuchepetsa Cholesterol Pakhomo: Zakudya Zochepa za Cholesterol

Munayang'ana cholesterol yamagazi anu, ndipo adokotala adakulangizani kuti muchepetse cholesterol yanu kuti muchepetse mtima komanso matenda ena omwe amatsogolera ku cholesterol yayikulu. Pakalipano - ndi mafuta ochepetsa mafuta m'thupi. Yevgeny Shlyakhto, wodziwika bwino wa zamankhwala dzina lake V.A. Almazova.

Kuti muchepetse cholesterol, mafuta onse omwe amamwa amayenera kuchepetsedwa ndi gawo limodzi mwa magawo atatu. Makhalidwe amafuta azakudya amayeneranso kusintha.

Ku Western Europe, pafupifupi mafuta omwe munthu wamkulu amakhala nawo, wokhala ndi moyo wongokhala, amakhala 70-85 g patsiku. Izi zikufanana ndi tsiku ndi tsiku calorie kudya 2100-2500 kcal. Anzika zaku China, omwe amadziwika ndi thanzi lawo labwino, amangodya 10% yokha ya mafuta a chakudya omwe amapezeka tsiku lililonse, ndipo cholesterol m'magazi awo ndi 3 mmol / l.

Kuti muchepetse cholesterol ya magazi ndi 10-20%, ndikofunikira kuwonetsetsa kuti mphamvu zonse za tsiku ndi tsiku mthupi zikusintha 500 kcal ofunikira. Mafuta okhathamira omwe amapezeka muzakudya (makamaka zochokera ku nyama) amawonjezera mafuta m'thupi, pomwe mafuta osakwanitsidwa (amachokera ku chomera) amathandizira kuchepetsa. Mafuta opangidwa ndi mafuta opezeka m'magulu azisamba amathandizanso kuti magazi a cholesterol komanso matenda a magazi akhale ochepa. Mukamaphika, muyenera kupatsa chidwi ndi mafuta a masamba: maolivi, mpendadzuwa, soya.

Tsopano tikambirana magulu osiyanasiyana azakudya zamagulu ochepa a cholesterol.

Malonda amkaka opepuka

Kirimu ndi Wowawasa Kirimu muli ndi mafuta ochulukirapo (20-25%), kotero kudya zakudya izi kuyenera kupewedwa.

Tchizi Ngati mwapatsidwa chakudya chochepa cha cholesterol, kusankha kwa tchizi kumakhala kochepa. Mukamasankha tchizi, yang'anani mafuta omwe ali pa 100 g ya mankhwala. Mwachilengedwe, mafuta okhutira amaperekedwa pamtunda wowonda.

Yoghur Yogurt imapangidwa kuchokera ku mkaka wopindika (curdled) ndipo ndi gwero labwino la calcium, mapuloteni, phosphorous ndi mavitamini a B.Kukhulupirira kuti zopindulitsa zomwe zimapangidwira zimathandizira kukhala ndi thanzi labwino komanso moyo wautali wa alimi aku Bulgaria.

Kuchokera pamalingaliro azakudya zamafuta, ma yoghurts ali ndi mafuta ambiri, ngati amakonzedwa kuchokera ku kirimu kapena mkaka wonse (pamenepa, mafuta omwe ali ndi mafuta akhoza kukhala 3.0-3.9% pa 100 g) komanso osagwiritsa ntchito mafuta (okhala ndi mafuta ochokera ku 0,2% mpaka 1.5). %). Yogati yachi Greek yopangidwa ndi mkaka wa nkhosa imatha kukhala ndi 9% mafuta. Pazakudya zamagulu, sankhani ma yogurts a mkaka kapena opanda mafuta okhala ndi mafuta osaposa 2.0%.

Mafuta ndi mtedza: ndi ziti zomwe mungasankhe?

Batala ndi Margarine zimakhala ndi mafuta ofanana (mpaka 81 g pa 100 g), koma mafutawa amasiyana pakapangidwe kake. Batter imakhala ndi mafuta ambiri okhala ndi asidi (pafupifupi 63%) ndi pafupifupi 4% ya mafuta omwe amatchedwa trans-fat acids (mafuta pang'ono a hydrogenated masamba). Mafuta achuma a trans amaonedwa ngati osapatsa thanzi.

Poyerekeza ndi batala, mitundu yonse ya margarine imakhala ndi mafuta ochepa, ndipo ma margarine olembedwa kuti "high in polyunsaturated acids" ali ndi mafuta ochulukirapo a asidi, omwe, limodzi ndi mafuta ambiri, sangalimbikitsidwe kwa odwala omwe ali ndi hypercholesterolemia.

Mafuta a azitona - Ichi ndi chinthu choyenera malinga ndi lingaliro la chakudya chotchedwa Mediterranean ndi zakudya zochepa za cholesterol. Mafuta a azitona amalowetsedwa ndi thupi ndi 98%, pomwe mafuta a mpendadzuwa ndi 65% okha.

Mafuta a azitona akhala akugwiritsidwa ntchito ndi anthu kwa millennia ndipo amadziwika kuti ndi chimodzi mwazakudya zakale kwambiri. Monga vinyo, mafuta a azitona amabwera mosiyanasiyana, mitundu ndi mafungo, chifukwa amakulitsidwa m'malo osiyanasiyana nyengo ndi m'malo osiyanasiyana, ndipo mbewu ya azitona imakololedwa m'njira zosiyanasiyana.

Mafuta a azitona amagawidwa m'mitundu ingapo, kutengera kukoma ndi acidity. "Mafuta a Maolivi Oonjezera" amapangidwa kuchokera ku maolivi osankhidwa. Imakhala ndi kununkhira bwino kwambiri komanso fungo labwino ndipo sifunikira kutsukidwa. Acidity yamafuta oterowo si oposa 1%.

Mafuta a Maolivi a Namwali ndi chinthu chabwino kwambiri chomwe sichiyenera kuyengedwa. Ili ndi kukoma komanso fungo labwino kwambiri, ndipo acidity yake siyoposa 2%.

"Mafuta a azitona" ndi mafuta omwe poyamba amakhala ndi acidity yambiri. Amakonzedwa (woyengedwa) ndikuwununkhidwa ndikugwiritsa ntchito mafuta "azimu" auzimu. Acidity yake si zoposa 1.5%.

Mafuta a azitona amatha kukhala ngati chovala masaladi, marinade a nyama ndi nsomba, samatha kutentha kwambiri ndipo amagwiritsidwa ntchito kwambiri pokazinga komanso kuphika.

Mtedza - chopatsa thanzi komanso chopatsa thanzi. Mtedza umakhala ndi zopatsa mphamvu zochuluka, mapuloteni ammasamba ndi mafuta osakwaniritsidwa. Ziwerengero zaposachedwa zikuwonetsa kuti kugwiritsa ntchito mitundu inayake ya mtedza (mwachitsanzo, walnuts) kumabweretsa kutsika kwama cholesterol mpaka 12%.

Mtedza waku Brazil ndi gwero labwino kwambiri la selenium. Selenium ndi gawo lofunikira lomwe limakhudzidwa ndi njira za oxidative, chithokomiro chachilendo komanso kupanga testosterone ya testosterone, komanso imapatsanso umuna wamba. Mtedza utatu wathunthu wa ku Brazil (10 g) umapereka muyezo wa tsiku ndi tsiku wa 153 mcg (chizolowezi cha amuna tsiku lililonse ndi 75 mcg, kwa akazi 60 mcg).

Nyama iti kupatula ndi chakudya chochepa cholesterol

Nyama. Idyani nyama yopanda mafuta, nyama yamwana wamphongo ndi mwanawankhosa: m'chiuno, phewa, ntchafu, lumbar, tenderloin. Dulani mafuta onse pazidutswa za nyama musanaphike. Kukana kwathunthu kudya nyama yofiira, yokhala ndi mapuloteni komanso chitsulo, sikulimbikitsidwa - kumatha kuyambitsa magazi m'thupi, makamaka mwa akazi achichepere.

Pewani kugwiritsa ntchito nyama yotsirizidwa, masoseji, masoseji, salami, nyama yankhumba ndi zinthu zina zamafuta zomwe zimapangidwa pogwiritsa ntchito mafuta obisika. Mwachitsanzo, soseji zophika zokhala ndi mafuta zimakhala ndi 17 g yamafuta oyipa aliwonse a 100 g, mu masoseji a nkhumba - mpaka 25 g yamafuta pa 100 g ya zinthu zomalizidwa. Offal (chiwindi, impso, ubongo) imakhala ndi cholesterol yambiri ndipo sungalimbikitsidwe muzakudya zabwino.

Yesani kuphika nyama yophika kapena yophika nyama, ndipo mukaphika nyama, gwiritsani ntchito mafuta a masamba. Nyama ikhoza kukhala njira yabwino kwa okonda nyama omwe amatsata mafuta ochepa a cholesterol. Mwachitsanzo, nyama yam'madzi yophika yokazinga imakhala ndi 6.8 g yamafuta pa 100 g ya mankhwala, pomwe 1.8 g (26%) imakhala mafuta odzaza. Nyama yam'madzi yothina imakhala ndi 11 g yamafuta, pomwe mafuta ambiri amakhala osakwana theka (4.7 g).

Mbalame. Yesani kudya nyama yankhuku yambiri (nkhuku, nkhuku, nkhuku), ndikuzisintha ndi mafuta amtundu wa ng'ombe ndi nkhumba. Mukuphika nkhuku, chotsani mafuta ndi khungu lonse looneka lomwe lili ndi mafuta ambiri. Mukuphika nkhuku, gwiritsani ntchito mafuta a masamba. Chisankho chabwino kwambiri ndi nyama ya Turkey - imangokhala ndi mafuta a 3-5%.

Nsomba. Zatsimikiziridwa tsopano kuti kugwiritsa ntchito nsomba nthawi zonse, makamaka mitundu yamafuta yomwe imakhala ndi omega-3 mafuta acids, kumachepetsa chiopsezo chokhala ndi myocardial infarction ndi wachitatu. Pofuna kupewa kulowerera kwa myocardial, kuchuluka kwa mafuta omega-3 acid ndi 500-1000 mg patsiku. Kuchuluka kwa Omega-3 kumapezeka mu nsomba ziwiri kapena zitatu zamitundu yosiyanasiyana.

Mazira. Mazira a dzira ali ndi cholesterol yambiri, kotero simuyenera kudya mazira osapitilira 3-4 pa sabata. Azungu azira atha kugwiritsidwa ntchito popanda malire.

5 zoperekera zipatso ndi masamba tsiku lililonse

Mu 1990, World Health Organisation idachita kafukufuku wazakudya zopatsa thanzi mmaiko omwe amatchedwa zakudya za ku Mediterranean (France, Spain, Italy, Portugal), komwe kufa kwa matenda a mtima, matenda oopsa, ndi khansa ndikotsika kwambiri ku Europe. Zakudya za tsiku ndi tsiku za zipatso ndi ndiwo zamasambazi m'maiko awa ndizosachepera 400 g.

Kutengera ndi zomwe zapezeka, akatswiri azakudya ku Great Britain adatengera njira "zipatso 5 ndi masamba tsiku lililonse." Mmodzi wopaka ndi apulo limodzi, lalanje, peyala kapena nthochi, chidutswa chimodzi chachikulu cha vwende kapena chinanazi, zipatso ziwiri za kiwi, plums ziwiri, supuni ziwiri kapena zitatu za saladi watsopano kapena zipatso zamzitini, supuni imodzi ya zipatso zouma kapena supuni ziwiri za mbale zopangidwa kuchokera ku mwatsopano masamba kapena zipatso.

5 magawo a mkate patsiku

Mkate ndi pasitala zimakhala ndi mafuta ambiri ndipo zimapatsa mphamvu monga chakudya chambiri, zomwe zimapangitsa kuti pakudya mafuta ochepa a cholesterol amachepetsa chifukwa cha mafuta a nyama. Mkate wowuma umakhala ndi ulusi wosalala wa mbewu zomwe zimamanga cholesterol m'matumbo a lumen.

Zopangira batala zimakonzedwa pamaziko a batala, mkaka ndi mazira, kotero kuti kumwa kwawo kuyenera kuchepetsedwa.

Gawo la zovuta za chakudya chamafuta mkati mwa kalori tsiku ndi tsiku liyenera kukhala theka. Mukamakonzera mbewu monga chimanga, yesani kusintha mkaka wonse ndi mkaka wopaka kapena phala lophika ndi madzi. Chimanga ndi oatmeal chitha kugwiritsidwa ntchito pakudya cham'mawa.

Ma nyemba (soya, nyemba, nandolo) mumakhala mapuloteni ambiri am'madzi ndipo ndizopatsa mphamvu zopatsa mphamvu, motero zimathandizira ngati nyama ndi nyama.

Chiwerengero cha mikate ya tsiku ndi tsiku sayenera kupitirira magawo 6 mwa amuna ndi magawo asanu mwa akazi.

Mowa, mitsempha yamagazi ndi cholesterol

Umboni waposachedwa wa asayansi ukusonyeza kuti kumwa mowa wokwanira pamiyeso kumatha kuteteza motsutsana ndi matenda a atherosclerosis. Mpaka pano, zidziwitso zotsimikizika zapezeka kuti kumwa pafupipafupi vinyo wofiira, wokhala ndi antioxidants ambiri ndi flavonoids, amachepetsa chiopsezo chofanizira cha matenda a mtima. Kumwa pafupipafupi mowa wowerengeka kumathandizanso kuthamanga kwa magazi, kumalepheretsa kukula kwa thrombosis m'mitsempha yamagazi ndikuwonjezera kuchuluka kwa cholesterol yabwino m'magazi.

Komabe, ziyenera kukumbukiridwa kuti kumwa mowa kuyenera kuchepetsedwa mwa odwala omwe ali ndi matenda oopsa komanso matenda a shuga. Odwala oterowo ayenera kukambirana nkhaniyi ndi othandizira awo.

Khofi kapena tiyi?

Zimatsimikiziridwa kuti kugwiritsa ntchito khofi womwe amapangidwa osati khofi wa pompopompo kumapangitsa kuti mafuta azikula, chifukwa akamawiritsa, mafuta amachotsedwa nyemba za khofi. Pali umboni kuti kukana khofi kwathunthu kumabweretsa kutsika kwa cholesterol yamagazi ndi 17%.

Kugwiritsa ntchito tiyi kumakhala ndi phindu pa mtima komanso makamaka pamatenda a mtima. Izi zitha kuchitika chifukwa cha zipatso zambiri za tiyi.

Maonekedwe a zakudya

Choyamba, kupatsa thanzi kuyenera kukhala koyenera m'mapuloteni, chakudya chamafuta ndi mafuta. Kuwerengera kwa BJU kuyenera kusankhidwa payekha kutengera ndi lamulo, mulingo wa cholesterol amkati komanso moyo wa wodwalayo. Chakudya chizikhala chosangalatsa komanso chokhazikika. Pasapezeke nthawi yayitali yopuma pakati pa chakudya.

M'pofunikanso kuwerengera molondola calorie omwe amamwa zakudya. Njira imeneyi imapereka chakudya chachikulu cha thupi ndipo sichimalola kuchuluka kwa zopatsa mphamvu tsiku lililonse.

Kuti mupewe kutupa, muyenera kusintha kuchuluka kwa mchere womwe umatha. Kufunika kwa mchere tsiku lililonse ndi magalamu 5.

Kuti matendawa azikhala mwamchere, ndikofunikira kuthira madzi okwanira lita imodzi ndi theka a madzi osaphatikizika (madzi, decoctions azitsamba, ma compotes, tiyi wobiriwira).

Ponena za mowa, ndikofunikira kusiya kumwa mizimu. Imwani 50 ml ya vinyo wofiira wouma tsiku lililonse.

Zinthu zamitundu yotereyi zomwe zili ndi antiatherogenic zochita.

Kuchokera pachakudyacho, ndikofunikira kuti muchepetse mafuta owononga onse ndikupanga chakudya chamafuta mosavuta.

Munthawi yoyamba ya sabata yowonera zofunikira zovomerezeka za kadyedwe koyenera, wodwalayo akuwonetsa kuwongolera kwakukuru.

Makhalidwe azakudya

Zakudya kwa atherosulinosis ndi gawo limodzi lothandiza la chithandizo.

Mankhwala osokoneza bongo sangakhale ndi vuto ngati wodwalayo samatsatira mfundo za zakudya zabwino.

Zakudya zamankhwala komanso zodzitetezera zimapereka mfundo izi:

1. Ndondomeko ya subcaloric. Pofuna kuchepetsa thupi, odwala amalangizidwa kuti achepetse pang'ono zopatsa mphamvu zopezeka patsiku lililonse.
2. Kusintha chakudya chopatsa mphamvu ndi zovuta.
3. Kusintha mafuta a nyama ndi mafuta azomera. Izi zimachitika chifukwa cha kuchuluka kwa mafuta m'thupi (cholesterol) komanso mafuta ochulukirapo a omega m'mafuta a masamba.
4. Kutsatira ndi njira zabwino zophikira. Ndikulimbikitsidwa kuphika, chithupsa, chakudya cha mphodza. Sizoletsedwa mwachangu kuphika ndi mafuta okuya.
5. Chepetsa mchere.
6. Kuchuluka kwa mapuloteni patsiku ndi magalamu 1-1,5 pa kilogalamu iliyonse ya kulemera kwa thupi. Pang'onopang'ono chakudya chamafuta mpaka magalamu 300 patsiku. Mafuta osaposa 60 magalamu.

Ndikulimbikitsidwa kuphatikiza mu zakudya zambiri zamasamba ndi ndiwo zamasamba, zomwe zimakhala ndi mavitamini amaminidwe angapo.

Chofunikanso chimodzimodzi ndimtundu wamafuta omwe amadyedwa m'zakudya. Malinga ndi nthano zonse zodziwika zamankhwala, pasitala ndi mankhwala omwe amangobweretsa chidzalo. Mawu ngati amenewo ndi olakwika.

Chifukwa cha zabwino zake zotchulidwa, pasitala imaphatikizidwa muzakudya zopatsa thanzi kwambiri padziko lapansi - Mediterranean.

Ubwino wa pasitala

Macaroni ndi chinthu chopangidwa kuchokera ku ufa. Pali zodabwitsa zina, zinthu zokha zopangidwa kuchokera ku ufa wa wholemeal ndizothandiza.

Mu pasta yotere mumakhala kuchuluka kwa fiber, michere ndi michere yaying'ono pang'onopang'ono.

Chifukwa chokhala ndi zopatsa mphamvu zambiri komanso kupatsa mphamvu pang'onopang'ono, vermicelli imakhala ndi mphamvu yayitali yokhala ndi mphamvu.

Ubwino wa pasitala uli motere:

• zomwe zili ndi zopatsa mphamvu zochulukirapo,
• kukondoweza
• kusowa kwa chakudya chamafuta,
• kuchuluka kwa ma polysaccharide complexes,
• fiber zambiri
• Zinthu zambiri.

Chofunikira kwambiri ndichakuti pasitala ndi cholesterol sizikudutsa malingaliro. Izi mu mawonekedwe ake oyera zilibe gramu imodzi yamafuta. Chifukwa chake, zikuwonekeratu kuti ndi cholesterol yochuluka bwanji mu pasta komanso ngati zingatheke kudya pasitala wolimba ndi cholesterol wopachikidwa.

Ngakhale kuti pasitala ndi mankhwala abwino ogwiritsira ntchito mankhwala a atherosulinosis, kugwiritsidwa ntchito kwawo kumachepetsedwa ndi zotsutsana zina.

Ndi zotsatirazi pathologies, kuphatikiza kwa spaghetti ndi pasitala mu zakudya kungakulitse chiopsezo cha zovuta komanso kuchuluka kwa matendawa:

1. Pachimake kapamba.
2. Pachimake gastritis, duodenitis ndi cholecystitis.
3. Kubadwa tsankho kwa gluten.
4. Tumor imagwiritsa ntchito kugaya chakudya.
5. Matenda a Crohn ndi ULC.
6. Kuperewera kwa enzyme.

Ndi pathologies omwe ali pamwambapa, kuyambitsa kwa pasitala muzakudya kumafuna kukambirana ndi dokotala komanso chidwi chapadera.

Bwanji kutsatira chakudya cha atherosulinosis

Zakudya za zakudya zimathandizira kuti mitundu yambiri ya lipid ikhale yachilendo, imathandizira kugwiritsidwa ntchito kwa mankhwala oyambira, komanso kumathandizira kulimbana ndi kunenepa kwambiri.

Zakudya zamankhwala ndi kuwonjezeka pang'ono kwa cholesterol imalola popanda kugwiritsa ntchito mankhwala kuti zithetse kuchuluka kwa lipid m'magazi. Kuphatikiza apo, mwa anthu omwe amadya zakudya, mitsempha ya zaka zambiri imakhala yolimba, ndipo magazi ake amatuluka. Izi zimakhudza bwino thanzi la mtima, komanso ziwalo zina.

Ma antioxidants omwe amapezeka muzakudya zabwino amayimitsa njira zophatikiza ndi okosijeni m'maselo ndikupewa kusakhazikika.

Pakuwonetsedwa koyamba kwa atherosulinosis, kuchitapo kanthu kwachipatala msanga komanso njira zingapo zogwirira ntchito zimafunika.

Ndi chotupa cha atherosclerotic, cholesterol plaques amapezeka pa endothelium, chifukwa chomwe kuunikira kwa ziwiya zam'mbuyo kumachepa. Kusintha kotereku kumayambitsa kuperewera kwa oxygen minofu ndikukula kwa hypoxia.

Ngati cholesterol plaque itachokapo ndikubowola lumen ya chotengera, ischemia yacute ndi minofu necrosis imatulukira. Mavuto owopsa kwambiri a atherosulinosis ndi awa:

• pachimake cerebrovascular ngozi, yomwe imawoneka ndi matenda amtundu wa ischemic kapena hemorrhagic mtundu,
• pachimake myocardial infaration,
• necrosis ndi kuduladwanso kwina kwa miyendo.

Hypercholesterolemia amathanso kukulitsa chiwopsezo cha matenda ashuga, matenda oopsa, komanso mitsempha yodwala mtima.

Makina pafupifupi ofunikira cholesterol

Kukhalitsa kwa nthawi yayitali kwa maselo amitsempha kumayambitsa kuphwanya kwa trophism ya minyewa ya ubongo, chifukwa cha momwe dystrophy imayamba. Kwambiri, izi zimawonetsedwa ndi kupweteka mutu, kugona, kusowa chidwi, luso lanzeru.

Chakudya chokhala ndi cholesterol chokwezeka chimapereka mwayi wophatikiza magulu osiyanasiyana azinthu zamtundu uliwonse ndipo sikufuna malamulo okhwima a acidity kapena mashini pokonza. Pankhaniyi, kupanga chakudya chambiri komanso chopatsa thanzi masana silovuta.

Makina oyenerana tsikulo:

1. pa kadzutsa, oatmeal okolere ndi mafuta a azitona kapena masamba ena, tiyi wobiriwira wopanda shuga kapena chophatikizika cha zipatso zouma tikulimbikitsidwa,
2. pachakudya chamasana kapena ngati chakudya chosavuta mumatha kudya zipatso zobiriwira kapena malalanje, kumwa 200 ml ya yoghurt yachi Greek yopanda mafuta,
3. pa nkhomaliro, tikulimbikitsidwa kuti tizigwiritsa ntchito msuzi wamasamba ndi buledi wa mkate wathunthu, nsomba zam'nyanja zophika kapena filimu yankhuku ndi masamba, timadzi tokhathamira tatsopano kapena madzi a mabulosi,
4. mukamadya chakudya cham'mawa kwambiri mutha kudya tchizi chamafuta kapena mafuta amkaka,
5. pachakudya chamadzulo, amalimbikitsidwa kudya mbale zamasamba atsopano, chidutswa cha nyama yophika kapena nsomba.

Kudya kwa tsiku ndi tsiku kwa 1 gramu yamafuta a nsomba kumatha kuwonjezeredwa ku zakudya kuti apange kuchepa kwa mafuta acids a omega. Zakudyazo ziyenera kusiyanitsidwa tsiku ndi tsiku kuti chakudya chisayambitse zovuta komanso kusuta.

Ubwino wa pasitala wafotokozedwa mu kanema munkhaniyi.

Menyu Yabwino Kwambiri Cholesterol

Kufunika kochepetsa cholesterol kumayesedwa ndi adokotala. Pofuna kusamalira thanzi ndi ukhondo wamitsempha yamagazi, njira yolumikizidwa imagwiritsidwa ntchito:

• kulemera kwamalamulo ozikidwa pa BMI (index yam'mimba),
• kusiya zizolowezi zakumwa zolaula (uchidakwa, kusuta),
• kukhalabe zoyenera
• kudya mafuta ambiri
• ngati kuli kotheka, kugwiritsa ntchito mankhwalawa pogwiritsa ntchito mankhwala.

Khalidwe lofunikanso kwambiri lidzakhala kuchepa kwa kuchuluka kwa mafuta omwe adatha, kukana mafuta a nyama (batala, mafuta anyama, ndi zina), kugwiritsidwa ntchito kwamafuta azamasamba okha (flaxseed, hemp, olive, etc.).

Chakudya chololedwa ndi zakudya zamafuta ambiri:

• ufa - zinthu zophika buledi zochokera ku tirigu wamitundu ina (pasitala, makeke ophikira),
• groats - mbewu zopangidwa ndi tirigu, buckwheat kapena oatmeal, yophika m'madzi (ikhoza kukhala mkaka wa skim),
• nyama - makamaka nsomba yopanda mafuta yopanda khungu, nyama yopendekera (mwanawankhosa, yamphongo, ng'ombe) yophika kapena yophika,
• mkaka ndi mkaka wowawasa - zopanda mafuta kapena mafuta okha 1-1.5%,
• zipatso ndi zipatso - mwatsopano (mwatsopano wokhathamiritsa), wokazinga,
• mazira - mpaka 4 patsiku kapena mapuloteni popanda zoletsa,
• nsomba zam'nyanja
• masamba - kabichi (broccoli, oyera, Beijing, etc.), nkhaka, kaloti, zukini, phwetekere, beets, mbatata, amadyera,
• tiyi - zobiriwira bwino, zitsamba (chamomile, linden, zochokera ku oregano ndi wort wa St. John, msuzi wa rosehip), simungathe kumwa tiyi wakuda,
• vinyo wofiira wouma - kuloledwa.

Zakudya zoletsedwa za cholesterol yayikulu:

• tiyi wobala kwambiri, zakumwa zochokera ku chokoleti, khofi, coco,
• makeke okoma, makeke, chokoleti,
• nyama yokhala ndi mafuta ambiri, mitundu yamafuta ndi nkhuku, osavomerezedwanso - mafuta anyama, caviar, impso, chiwindi,
• mankhwala osuta, nsomba zamchere, zonunkhira,
• zopangidwa ndi tirigu wofewa,
• mkaka semolina
• zipatso zouma zouma
• radish, radish,
• sorelo, sipinachi.

Ndikofunika kugawa chakudya chatsiku lililonse mu chakudya zisanu kapena zisanu ndi chimodzi. Zakudya zoyenera zomwe zili ndi mndandanda wa cholesterol wokwera:

• chakudya choyamba:
  • Buckwheat / oatmeal ndi maolivi kapena mafuta ena ndi tiyi,
  • nyama omelet (kapena ndi kuwonjezera wowawasa wowawasa zonona) ndi tiyi (wokhala ndi mafuta ochepera kirimu / mkaka).
• chakudya chachiwiri:
  • masamba okhala ndi zitsamba, owazidwa ndi mafuta a maolivi (ndikofunikira kugwiritsa ntchito kelp),
  • apulo
  • tchizi chamafuta ochepa (ngati mukufuna, onjezani shuga).
• chosankha:
  • msuzi wazomera zamasamba, barele wa peyala ndi mafuta amasamba owonjezedwa kumapeto kuphika, masamba otentha kapena ma cutlets otentha (ochokera ku nyama / nsomba) ndi compote,
  • nsomba zovekedwa kapena nyama, msuzi wosaphika wa chimanga, compote kapena apulo watsopano.
• zosankha masana:
  • msuzi wa rosehip (250ml),
  • soya kapena mkate wa chinangwa.
• zosankha zamadzulo:
  • saladi watsopano wamasamba wokhala ndi zitsamba ndi mafuta a masamba (maolivi, ma lishe, ndi zina), nsomba yophika kapena yophika, tiyi wokhala ndi mkaka,
  • mbatata yophika / yophika ndi saladi wa masamba, tiyi,
  • stewed kabichi ndi nsomba zonyezimira, pilaf ndi kuwonjezera kwa zipatso zouma, zipatso zatsopano, opanga, tiyi.
• musanagone:
• kefir / yogati (250ml).

Mukamasankha mbewu monga chimanga, muyenera kugula tirigu wosapsa (mpunga wa bulauni, oats, buckwheat). Zopangira buledi ndizophatikiza ufa wosalala (magawo angapo a buledi kapena bun), ndi mchere - mpaka 6 g.

Zakudya za cholesterol yapamwamba: maphikidwe a tsiku lililonse

Mawu akuti kudya pawokha kumamveka ngati kulangidwa kapena kusinthika. Komabe, palibe chomwe chimadetsa nkhawa za kadyedwe koyenera komanso koyenera; m'malo mwake, chakudya chomwe chili ndi cholesterol chokwanira chimakuthandizani kulawa chakudya mwanjira yatsopano, kupeza "zolemba" zosadziwika bwino zamasamba osangalatsa. Lamulo lalikulu ndikulingalira, sakanizani mu juicer, pangani boiler iwiri.

Masamba ophika nawonso ndi othandiza, mwachitsanzo, dzungu, lomwe limakonzedwa motere: kudula m'mapulasitiki woonda, kuwonjezera zonona wowawasa, kuwaza ndi tchizi, ndikuyika gawo la apulo pamwamba ndikuphika mpaka kuphika. Polimbana ndi cholesterol yayikulu, maapulo omwe amadyedwa pawokha kapena monga mankhwala a saladi ndiofunikira. Kusunga ma capillaries ndi zombo zowonjezera ndizotheka chifukwa cha ma buliberries. Mwa zipatso, ma jamu osapsa ndi ma currants ndi abwino.

Zakudya zomwe zili ndi mafuta amthupi ambiri omwe amachepetsa cholesterol m'thupi:

• mwatsopano masamba owiritsa - masamba kaloti (100 magalamu) ndi udzu winawake (70 magalamu) kapena theka kapu ya madzi a karoti ndi kotala la nkhaka ndi madzi a beet,
• supuni ya tiyi ya uchi wokhala ndi radish yakuda (50 magalamu) - osakaniza awa amamwetsedwa kugona tulo, kutsukidwa ndi madzi, pambuyo pake sikungatheke kudya,
• pakani muzu wa horseradish, sakanizani ndi kapu ya kirimu wowawasa wopanda mafuta. Tengani ndi chakudya katatu patsiku, komanso kaloti wowiritsa.

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Piritsi Lalikulu la Cholesterol

Kuti muchepetse cholesterol, ndikofunikira kumvetsetsa zomwe zakudya ziyenera kudyedwa, zomwe zimayenera kuchepetsedwa, komanso zoletsedwa kwathunthu. Kupambana kwa chithandizo chamankhwala komanso thanzi labwino zimadalira izi. Mndandanda wazakudya uyenera kusinthidwa malinga ndi zomwe wodwalayo ali nazo: zomwe zimachitika ndi zomwe amakonda.

Kutha kukhala pang'ono

nyama yamwana wamkati, kalulu, nkhuku, mtundu wopanda khungu

nkhumba, tsekwe, bakha, pate, masoseji ndi zakudya zamzitini

mwana wankhosa, ng'ombe, ham, chiwindi

nyanja yamchere yotsika-mafuta (yonyowa, yophika, yoyatsidwa), oyster, scallop

mafuta, okazinga, nsomba za mumtsinje, shrimp, squid

nkhanu, nsapato, nkhanu zam'madzi

masamba aliwonse (maolivi, flaxseed, chimanga, ndi zina) mwanjira yake yaiwisi

nyama zamafuta, margarine, batala, mafuta / mafuta anyama

onjezerani mafuta a masamba ku mphodza ndi mbale zophika

mapuloteni (makamaka zinziri)

msuzi ndi nyama msuzi

tchizi chamafuta ochepa, tchizi, yogati, mkaka, kefir, ndi zina.

mafuta amkaka ndi tchizi, komanso mkaka

zakudya zamafuta wamba

durum tirigu mkate ndi pasitala / Wholemeal,

mikate yoyera ndi muffin, pasitofesi wa tirigu

mafuta ophikira ophika ufa

madzi osaphatikizika kapena zakumwa zamtundu wazakumwa za zipatso

makeke, makeke (makamaka ndi mafuta, kirimu batala), mitundu yonse yamiphika, ayisikilimu

makeke ndi confectionery ena kutengera mafuta masamba

zatsopano, nthenga, nyemba, zitsamba, mbatata zimaphika zikopa zawo

yokazinga, anyezi, grill, tchipisi

mchere, wokazinga, kokonati

yoyera, yobiriwira, tiyi yamthamba, madzi (zonse sizabwino)

khofi, chokoleti chotentha, koko

mowa (osaposa chikho cha vinyo), monga chowonjezera pa tiyi, mkaka wopanda mafuta kapena zonona

yogati, ndimu, tsabola, viniga, mpiru

wowawasa zonona, zonona mafuta ndi mayonesi

ketchup, mayonesi wopanda mafuta, msuzi wa soya

Zakudya Zitsanzo Zabwino za Cholesterol Wapamwamba

Zomwe zimachitika tsiku lililonse mafuta a cholesterol ndi: mwa anthu athanzi - osaposa 300 mg, komanso matenda a mtima ndi hypercholesterolemia - mpaka 200 mg.

Chakudya chachitsanzo cha cholesterol chochuluka chimakhazikitsidwa ndi malamulo khumi:

1. Sankhani nsomba zopanda nkhuku kapena nkhuku. Ngati mumaphika ng'ombe, mwanawankhosa kapena nyama yamwana wamphongo, ndiye kuti mumadula mafuta pazidutsazo. Kanani malonda omalizidwa (soseji, nyama yankhumba, ndi zina) ndi offal (ubongo, impso, ndi zina),
2. chepetsa kudya kwanu kwamafuta okwanira gawo limodzi mwa magawo atatu (kuyiwalani zamafuta amanyama),
3. osagwiritsa ntchito mafuta a kanjedza (gwiritsani ntchito mpendadzuwa, maolivi, soya, zopendekera, ndi zina zotheka kukanikiza kuzizira),
4. musamayesedwe ndi makeke, makeke, makeke, zakudya zonona, mafuta oundana, popeza ali ndi mafuta komanso mafuta ambiri,
5. mu mazira, mapuloteni okhawo omwe amatha kudya popanda choletsa ndi othandiza. Mazira athunthu amaloledwa m'malo osakwana atatu pasabata,
6. mkaka ndi mkaka sizikhala zopitilira 2% mafuta. Ndikofunikira kumwa yoghurts zamafuta ochepa ndikudya tchizi chamafuta ochepa,
7. Chenjezo liyenera kuonedwa ndi zovuta zopezeka m'zakudya, zomwe kuchuluka kwake mu zakudya za tsiku ndi tsiku kumakhala ndi theka la chakudya - kuphika phala m'madzi (mutha kugwiritsa ntchito mkaka wopanda mkaka). Ma Corn ndi oat flakes amawonetsedwa m'mawa okha. Nandolo, nyemba, soya ndi nyemba zina zomwe zimakhala ndi mapuloteni ammasamba, motero zimasinthira mbale za nyama. Zopangira buledi siziyenera kuzunzidwanso (mpaka magawo 5-6 patsiku),
8. "Tatsamira" zamasamba ndi zipatso zatsopano. Mafuta ochepera kwambiri - maapulo, mphesa, malalanje, zinanazi, vwende, plamu, kiwi. Mutha kudya zipatso zamzitini, masamba achisanu, zipatso zouma zosapsa,
9. zakudya zomwe zili ndi cholesterol yambiri, kupatula khofi, zimathandizira kuchepetsa mulingo wake pafupifupi 20%,
10. Mavinyo ofiira owuma amatchuka chifukwa choteteza ku misempha yamagazi (ali ndi ma flavonoids omwe ali ndi antioxidant katundu). Chikhalidwe chatsiku ndi tsiku ndi theka lagalasi ngati palibe contraindication kuchipatala.

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Zakudya Zoyenera za High Cholesterol

Musanayambe chithandizo, muyenera kuunika kuti mupeze kuchuluka kwa mafuta m'thupi, kukhazikitsa cholozera chambiri ndikuwonana ndi katswiri yemwe angakuthandizireni kudya zakudya za tsiku ndi tsiku malinga ndi mawonekedwe ake komanso mawonekedwe ake.

Zakudya zomwe zalimbikitsidwa za cholesterol yayikulu ndizothandiza monga prophylaxis ndipo ndizothandiza matenda amitsempha yamagazi, mtima, komanso vuto la kunenepa kwambiri. Zomwe zimakhazikitsidwa ndi zakudya ndi fiber fiber, vitamini C, A, B, L-carnitine ndi E, phytosterols ndi ma antioxidants ena.

Othandizira zakudya amakulangizani kuti musamayang'ane pazomwe mumadya, komanso momwe mungachitire. Idyani zakudya zomwe zidagawika ndi maola awiri. Gawani buku lonse la zinthu zisanu kapena zisanu ndi chimodzi. Pazakudya, mankhwala othandizira azitsamba ndiofunikira. Zoyenera izi: ma rosehip, mahatchi, ma stigmas a chimanga, chitsamba chagona, hawthorn, motherwort, timbewu, etc.

Zakudya zomwe zili ndi cholesterol yambiri zitha kuwoneka motere:

• m'mawa - tchizi chamafuta ochepa kapena saladi wamasamba atsopano, tiyi,
• maora angapo - saladi wa zipatso kapena zipatso zatsopano (mphesa, apulo),
• masana - msuzi wamasamba, mbatata (yophika masamba) ndi / kapena nyama yophika, compote / madzi,
• Pazakudya zamadzulo - kulowetsedwa kwa rosehip ndikwabwino,
• Madzulo - masamba ophika, nsomba zodyedwa ndi tiyi,
• musanagone - kapu ya kefir yopanda mafuta.

Zakudya Zabwino Kwambiri Cholesterol

Kwa zaka zambiri osavutika ndi CHOLESTEROL?

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

Ngati munthu wakweza cholesterol m'mwazi wake, ali pachiwopsezo chachikulu chotenga matenda a mtima ndi mtima omwe amayamba chifukwa cha mapangidwe a cholesterol plaques ku vasot endumhelium. Odwala awa amalangizidwa kuti akhazikitse zakudya kuti azitsitsa cholesterol, kutsitsa index ya misa yawo ndikuyamba kuchita masewera olimbitsa thupi pafupipafupi. Njira yokhazikika komanso yokwanira yothetsera vutoli yomwe ingalole kupewa kupewa mankhwala osokoneza bongo ndikuletsa zotsatira zowopsa zaumoyo.

Mfundo zapakati pazakudya

Hypercholesterolemia sizitanthauza kusinthika kwa moyo wanu wonse pakudya kwambiri, m'malo mwake, zakudya zamafuta ndi mafuta ambiri ndizosiyanasiyana ndipo zinthu zambiri zimaloledwa. M'malo mwake kusintha kwa zizolowezi zabwino za kudya, komwe amalimbikitsa madokotala osiyanasiyana. Kuti mukwaniritse kuchepa kwa magazi m'thupi, muyenera kutsatira mfundo izi:

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

1. Idyani pang'ono 5-6 patsiku. Gawo la chakudya liyenera kukhala lotheka kuti munthu asadye kwambiri.
2. Khalani ndi mulingo wokwanira wama calories omwe amadya patsiku la mtundu wina ndi zaka. Malangizowa akukhudzanso kulemera, komwe ndikofunikira pakumenya mafuta m'thupi.
3. Pewani zinthu zomalizidwa, nyama yotsiriza, masoseji, masoseji, ndi zina zambiri.
4. Siyani kugula makeke, zakudya zotsekemera. Ndikwabwino kuphika nokha pazinthu zovomerezeka.
5. Ndikofunikira kuchepetsa kumwa kwa mafuta ndi gawo lachitatu, pomwe mafuta azamasamba amayenera kusiyidwa kwathunthu ndikusinthidwa ndi mafuta a masamba - maolivi, malembe, chimanga, sesame, etc. Mafuta ophikira masamba amagwiritsidwa ntchito kwakukulu pakuvala saladi ndi mbale zina, komanso zakudya yokazinga adzayenera kusiyidwa kwathunthu, chifukwa amatha kuchuluka kwambiri ku cholesterol ya atherogenic m'magazi.
6. Pogula zinthu zamkaka, muyenera kudya mitundu yochepa yamafuta okha.
7. Onetsetsani kuti mumadya nsomba zamtsinje ndi nsomba zam'nyanja. Chifukwa chake, mu nsomba zam'madzi mumapezeka mafuta ochulukirapo ambiri omwe amathandiza kuyeretsa ziwiya za malo a atherosrance. Osachepera 3 serving yamafuta a nsomba amayenera kudyedwa pa sabata.
8. Sinthani nkhumba ndi nyama yotsika m'zakudya - ng'ombe, mwanawankhosa, nyama ya kalulu. Konzani mbale zamafuta zosaposa katatu pa sabata.
9. Ndikulimbikitsidwa kugwiritsa ntchito bere la nkhuku ngati nyama - ndi loonda komanso lili ndi mapuloteni ambiri.
10. Ngati ndi kotheka, tikulimbikitsidwa kuti muphatikizepo mu masewera azakudya: mbalame yakuthengo, nyama yam'madzi. Nyama yotere imakhala ndi mafuta ochepa.
11. Kukonda phala. Chifukwa cha zomwe zili ndi ulusi wophatikiza, amamwa cholesterol ndikuwuchotsa mwachilengedwe.
12. Chofunikira kwambiri pazakudya zanu ndi masamba ndi zipatso. Patsiku, awo okwanira ayenera kukhala magalamu 500. Amadyedwa mwatsopano, masamba ena amatha kuwiritsa kapena kuwuphika.
13. Ndikwabwino kukana khofi yonse. Ngati izi sizingatheke, ndiye kuti chikho chimodzi chiloledwa kuloledwa kumwa tsiku lililonse. Kafukufuku watsimikizira kuti chakumwa ichi chitha kuwonjezera kupanga kwa atherogenic lipids ndi maselo a chiwindi.
14. Pewani mowa ndi mizimu. Nthawi zina mumatha kumwa kapu imodzi ya vinyo wofiira wouma.

Mfundo zachakudya izi sizitanthauza kuti malamulo okhwima okha. Osatengera izi, mndandanda wazinthu zololedwa zimapereka mwayi waukulu pazokonda zapamwamba, pomwe mumatha kuphika zakudya zabwino kwambiri komanso zopatsa thanzi.

Mapuloteni, Mafuta ndi Zopopera

Ambiri aife timazolowera kupangira mapuloteni ku nyama, komanso nthawi zambiri kuchokera ku nkhumba. Koma ndi gwero la cholesterol yambiri. Nanga pali chiyani chokwanira kudya ndi zonse popanda kusokoneza thanzi lanu?

Othandizira azakudya amalimbikitsa kupeza kuchokera pazinthu zotsatirazi:

• nsomba zam'nyanja kapena mumtsinje,
• shrimp
• nyama wamba yamwana wamphongo kapena ng'ombe,
• bere la nkhuku
• nyama ya nkaka,
• nyemba: nandolo, nyemba, mphodza, anapiye.

Izi ndizokwanira kuphika chakudya chopatsa thanzi tsiku lililonse. Chakudya cham'mawa ndi chakudya chamadzulo, nthawi zina mungathe kudya tchizi chokhala ndi mafuta ochepa, yogati yokhala ndi mafuta ochepa kapena kefir.

Amayenera kudya kwambiri. Zakudya zotsatirazi ndizothandiza kwa anthu omwe ali ndi cholesterol yayikulu:

• zipatso, zipatso, ndiwo zamasamba, gour,
• chimanga,
• buledi wochokera ku rye, buckwheat kapena ufa wa mpunga.

Ubwino wama carbohydrate oterewa ndi zinthu zawo zazitali za fiber, zomwe zimathandiza kuchepetsa "cholesterol" yoyipa m'magazi. Zimatsuka matumbo, zimatenga mafuta osafunikira amthupi, kuwaletsa kuti aloledwe m'magazi. Kuphatikiza apo, mavitamini ndi michere yambiri imapangitsa kuti metabolism ikhale yachilendo.

Ayenera kukhalapo pakudya kwa munthu aliyense, ngakhale wodwala wokhala ndi hypercholesterolemia. Ndikofunikira kupatula mafuta odzaza, omwe angangokulitsa kuchuluka kwa cholesterol ya atherogenic. Mafuta osamba ayenera kusankhidwa:

• mpendadzuwa
• maolivi
• nthangala za sesame
• chimanga, etc.

Mafuta a nsomba, omwe amapezeka mu:

Ali ndi gawo la cholesterol, koma zonse sizimasankhidwa ndimafuta a omega 3 osakwaniritsidwa, kotero nsomba zam'nyanja ziyenera kuphatikizidwa ndi zakudya za munthu wokhala ndi cholesterol yayikulu.

Zomwe zimatha kudya komanso zomwe sizingadyedwe

Pachigawo choyambirira cha kusintha kwa zakudya zopatsa thanzi, zimakhala zovuta kukumbukira kuti ndi zakudya ziti zomwe mungadye, ndipo ndi ziti zomwe zingakhale bwino kukana kapena kudya pang'ono momwe mungathere. Timapereka tebulo mindandanda yazinthu izi. Itha kusindikizidwa ndikusungidwa kukhitchini nthawi yoyamba kuti muziwongolera zakudya zanu ndikuphika pogwiritsa ntchito zakudya zovomerezeka.

Chalangizidwa kuti mugwiritse ntchito

Kutha kukhala kochepa

Chalangizidwa kuti mugwiritse ntchito

Kutha kukhala kochepa

MafutaZinthu zamkaka Mafuta aliwonse azomeraMafutaMargarine, mafuta amanyama onse, batalaTchizi chamafuta ochepa komanso tchizi, kefir, yogati, mkaka ndi yogati mpaka mafuta 1%Zinthu Zapakatikati PakatiZonse zamafuta amkaka, kuphatikiza mkaka Nyanja / nsombaNyama / nkhuku Nsomba zamafuta ochepa (makamaka nyanja zozizira), zovekedwa, zophika kapena kuphikaMausito, nkhanuZonenepa kapena nsomba yokazinga, squidTurkey kapena nkhuku yopanda mafuta ndi khungu, kalulu, nyama yamchereNg ombe yodwala, mwanawankhosaNkhumba, abakha, tsekwe, nyama iliyonse yotsirizidwa, phala Maphunziro oyambiraChikhalidwe Masamba ophika masambaMsuzi wa nsombaMsuzi ndi nyama msuzi ndi yokazingaDurum tirigu pasitala ndi mkateMkate, ma muffinsZinthu zopangidwa ndi tirigu MaziraMtedza Mapulogalamu a nkhuku kapena zinziriDzira lonse (pafupipafupi 2 pa sabata)Mazira okazingaMa alonde, ma walnutsPistachios, hazelnutsCoconut, Wowotchera kapena Wodula Mtedza Masamba, zipatsoZakudya zamafuta Mitundu, nyemba, masamba ndi zipatso, komanso zouma, mbatata zamatumbaMaapulo ophika, masamba ophikaMasamba okazinga, mbatata yachanguZakudya zopangidwa kuchokera ku zipatso zachilengedwe, zakumwa za zipatso kapena timadziti ta shuga pang'onoKuphika makeke, makekeKirimu wowawasa, makeke, makeke ZonunkhiraZakumwa MpiruMsuzi wa soya, ketchupMayonesi ndi wowawasa zonona chilichonse mafutaZakumwa zothira zitsamba, tiyiMowaCocoa amamwa, khofi

Ngati mumatenga zakudya zololeza kuchokera pagome monga chakudya, mutha kusintha cholesterol yayikulu ndikusunga mulingo woyenera.

Kuchuluka kwa cholesterol mu chakudya

Dokotala wopezekapo amakuthandizani kupanga zakudya zanu moyenera, komanso ndikofunikira kudziwa kuchuluka kwa mafuta m'thupi omwe amapezeka muzakudya zake.

100 magalamu a mankhwala

100 magalamu a mankhwala

Nyama, kuphatikizapo nkhukuNsomba / nsomba zam'nyanja Nyama ya nkhumba110Shirimp152 Ng'ombe85Carp130 Chikuku75Nsomba ya Sockeye141 Kalulu90Mafuta a nsomba485 Mwanawankhosa95Squid90 Goose90Chum214 Turkey65Ma mackerel a mahatchi40 Bakha90Codfish40 Coho nsomba60 MaziraZoyipa Dzira limodzi la nkhuku245Impso1150 100 g nkhuku yolk1230Bobongo2000 Dzira 1 zinziri85Chiwindi450 Zinthu zamkaka Mkaka 2%10Tchizi cholimba100 Mkaka 3%14,4Adyghe tchizi70 Kefir 1%3,2Batala180 Kirimu 20%65Curd 18%60 Kirimu wowawasa 30%100Curd 8%32

Ngati mukufuna kudya zakudya zoterezi, muyenera kuwerengera magawo awo potengera ndi cholesterol iliyonse pa 100 g, kuti musapitirire kuchuluka kwa mafuta tsiku lililonse. Ngati wodwala yemwe ali ndi hypercholesterolemia akupitiliza kudya zinthu izi zochuluka, izi zidzakulitsa cholesterol ndikuchulukitsa kusintha kwa atherosulinotic m'matumbo.

Zakudya zomwe zilibe cholesterol

Kuti muchepetse cholesterol "yoyipa" m'magazi ndikuwonjezera kuchuluka kwa anti-atherogenic lipids, ndikofunikira kuyang'ana patsogolo pazomwe mulibe cholesterol konse kapena ili ndi zochepa. Komabe, ziyenera kukumbukiridwa kuti ena mwa iwo, ngakhale alibe cholesterol "choyipa", ali ndi zopatsa mphamvu zambiri, kotero simungawadye osawerengetsa, ndipo ena, monga mtedza, ndizochepa pang'ono.

Nayi mndandanda wazakudya ndi mbale zomwe zilibe cholesterol:

• chilichonse chomera: masamba, mavwende, zipatso, zipatso,
• mwatsopano madzi owira. Ngakhale zogulitsa zofananira zofanizira zochokera m'mapaketi mulibe cholesterol, shuga ilimo, zomwe zikutanthauza ma calories owonjezera,
• tirigu wopangidwa kuchokera ku mbewu monga chimanga, wokonzeka popanda kuwonjezera mkaka ndi batala,
• chimanga ndi nyemba,
• supu zamasamba
• mafuta azomera, komabe, ndikofunikira kuganizira zomwe zili ndi zopatsa mphamvu zambiri,
• mtedza ndi njere, koma siziyenera kudyedwa mopitilira 30 g patsiku.

Ngati mumakonda zokonda ndi zakudya zomwe zatchulidwa, mutha kuwonjezera "cholesterol" chabwino m'magazi ndikuchepetsa "oyipawo" m'miyezi ingapo.

Zomwe zimachepetsa mafuta m'thupi

Kwazaka makumi angapo zapitazi, maphunziro apamwamba ambiri achitidwa m'maiko osiyanasiyana, zomwe zatsimikizira kuti cholesterol ndi chakudya chamagulu zimagwirizana kwambiri. Kutsatira mfundo zina za zakudya zopatsa thanzi, mutha kukwaniritsa kuchepetsa kwakukulu "cholesterol" m'magazi.

Koma ndikofunikira kuti muchepetse kuchuluka kwa lipotrotein ya atherogenic, komanso kuwonjezera mafuta a cholesterol othandiza. Kuti muchite izi, muyenera kudya momwe mungatherere zinthu zotsatirazi:

• Avocado ndiye chipatso chomwe ndichuma kwambiri mu phytosterols: 76 magalamu a beta-sitosterol amapezeka mu 100 g. Ngati mumadya theka la chipatsochi tsiku lililonse, ndiye kuti patatha milungu itatu, malinga ndi mfundo za zakudya zoyenera, kutsika kwa cholesterol yonse kudzakhala pamlingo wa 8-10%,
• Mafuta a azitona amathandiziranso ma sterols a chomera, omwe amakhudza kuchuluka kwa "koyipa" ndi "chabwino" m'magazi: akaperekedwa tsiku lililonse, amatha kuwonjezera cholesterol yabwino ndikuchepetsa cholesterol yoyipa, pomwe cholesterol yonseyo imatsika ndi 15-18%,
• zopangidwa ndi soya ndi nyemba - mapindu ake ali pazinthu zosungunuka komanso zosasungunuka, zomwe zimathandiza mwachilengedwe kuchotsa lipids "zoyipa" mthupi, kuti zisamaloledwe kulowa m'magazi. Chifukwa chake, simungathe kuchepetsa kuchuluka kwa lipids atherogenic, komanso kuwonjezera kuchuluka kwa cholesterol "yabwino" m'magazi,
• lingonberries, cranberries, chokeberries, dimba ndi raspberries wamtchire, makangaza, sitiroberi: zipatsozi zimakhala ndi polyphenols yambiri, zomwe zimatha kuwonjezera kupanga anti-atherogenic lipids m'magazi.Ngati mumadya zipatso za 150 g tsiku lililonse, ndiye kuti pambuyo pa miyezi iwiri mutha kuwonjezera "cholesterol" chabwino mwa 5%, ngati muwonjezera kapu ya cranberry madzi tsiku lililonse muzakudya, ndiye kuti antiatherogenic lipids imatha kuwonjezeka ndi 10% munthawi yomweyo,
• Kiwis, maapulo, ma currants, mavwende - zipatso zonse ndi zipatso zomwe zili ndi antioxidants. Amakhala ndi zotsatira zabwino za metabolidi ya lipid m'thupi ndipo amatha kutsitsa cholesterol ndi pafupifupi 7% ngati amamwa tsiku lililonse kwa miyezi iwiri,
• mbewu za fulakesi - mtengo wamphamvu kwambiri womwe umathandiza kulimbana ndi cholesterol yayikulu magazi,
• mackerel, nsomba, nsomba, nsomba zam'mimba, nsomba zam'madzi: nsomba zonse zomwe zimakhala munyanja yozizira zimakhala ndi mafuta a nsomba - gwero lodziwika bwino la ma omega-3 acids. Ngati mumadya nsomba pafupifupi 200-250 g tsiku lililonse, mukatha miyezi itatu mutha kutsitsa milomo ya lipoprotein wocheperako ndi 20-25% ndikuwonjezera cholesterol "yothandiza" mwa 5-7%,
• mchenga wonse ndi ma oat - chifukwa cha kuchuluka kwamafuta ambiri, amamwa cholesterol yoyipa, ngati siponji, ndikuchotsa m'thupi.
• adyo - imatchedwa imodzi mwazomera zamphamvu kwambiri zam'mera, zomwe zimakulolani kuti muwonjezere kuphatikiza kwa lipoprotein yapamwamba m'maselo a chiwindi, pomwe adyo amathandizanso pa cholesterol "yoyipa". Imalepheretsa kukhazikika kwake pamakoma amitsempha yamagazi m'magulu amtundu wa atherosulinotic,
• malonda a njuchi - mungu ndi mungu. Muli zinthu zambiri zothandiza mthupi, zomwe sizingokhudza ntchito yamoyo yonse, komanso zimasintha kagayidwe kachakudya ndi kuchuluka kwa lipids m'magazi,
• amadyera onse aliwonse ali olemera kwambiri mu lutein, carotonoids ndi fiber fiber, omwe palimodzi amalola matenda a lipid metabolism mthupi.

Ngati muphunzira mwatsatanetsatane ndikutsatira malamulo ndi mfundo zili pamwambapa tsiku ndi tsiku, mutha kukhudza kwambiri kuchuluka kwa cholesterol m'magazi, kulimbitsa thanzi lanu komanso kukhala ndi thanzi labwino. Koma ndikofunikira osati kungotsatira zakudya zoyenera zokha, komanso kusinthira ku moyo wathanzi: kusiya kusuta fodya ndi mowa, kuyamba kusewera masewera (kapena osachita masewera olimbitsa thupi m'mawa), yang'anani boma lantchito ndikupuma. Njira yolumikizana ndi vutoli ithandizira kuithetsa mwachangu ndikuphatikiza zomwe zapezedwa ndi moyo.

Zakudya kuti muchepetse cholesterol mwa amuna

Kuwonjezeka kwa cholesterol (cholesterol) m'mwazi ndichinthu chofunikira kwambiri chothandizira kukulitsa matenda amtima wamunthu, monga matenda a mtima, stroke, Lerish syndrome ndi ena. Poterepa, pali zosiyana mu zomwe zili za lipid za oyimira amuna kapena akazi anzawo. Mankhwala a cholesterol mwa amuna nthawi zonse amakhala okwera kuposa azimayi amsinkhu umodzi. Izi ndichifukwa choti mahomoni ogonana achikazi amapereka hypocholesterolemic effect. Chifukwa chake, zakudya zomwe zimakhala ndi cholesterol yokwezeka mwa amuna zimatenga gawo lalikulu pakukonzekera kwa metabolidi ya lipid.

• Zimayambitsa High Cholesterol
• Mafuta m'thupi
• Kufunika kwa cholesterol
• Mfundo zofunika kwambiri za zakudya
• Zogulitsa kuti asachotsedwe muzakudya
• Zakudya zomwe zimamwa kwambiri
• Zakudya Zachitsanzo za Hypercholesterolemia
• Tsiku loyamba 1
• Tsiku lachiwiri
• Tsiku lachitatu
• Tsiku 4
• Tsiku nambala 5
• Tsiku 6
• Tsiku 7
• Sinthani muzakudya chifukwa cha zaka

Cholesterol okwera ndi chinthu chachikulu chiopsezo cha kubadwa kwa myocardial infarction ndi stroke.

Zimayambitsa High Cholesterol

Kuchuluka kwa cholesterol sikumachitika mwa iko kokha, koma kumalumikizidwa ndi matenda osiyanasiyana ndi mikhalidwe m'thupi. Nthawi zambiri, zomwe zimayambitsa hypercholesterolemia ndi:

• Zovuta zamkati za kusinthana kwa cholesterol, lipoproteins ndi mafuta ena.
• Matenda a shuga a mtundu uliwonse.
• Matenda aimpso kulephera, glomerulonephritis.
• Matenda otupa ndi kuwonongeka kwa zotupa pa kapamba ndi chiwindi.
• Kuperewera kwa zakudya m'thupi ndi kuchuluka kwa mafuta ndi chakudya chamafuta ochepa.
• Kunenepa kwambiri komanso kunenepa kwambiri.
• Mowa.

Nthawi zambiri, mwa munthu m'modzi, zingapo zomwe zimapangitsa kusintha m'magazi a cholesterol amadziwika. Dokotala wokhazikika ndi okhayo amene angazindikire zomwe zikukhudza kagayidwe ka lipid pambuyo pakupeza anamnesis, kufufuza kunja kwa wodwalayo ndikupanga njira zina zowonjezera kafukufuku.

Mafuta m'thupi

Kuzindikira kwa hypercholesterolemia kumakhazikitsidwa ndi kafukufuku wamankhwala amwazi a lipid mbiri. Potere, bambo amawona mulingo wa cholesterol, wapamwamba komanso wotsika kwambiri wa lipoprotein. Izi ndichifukwa choti palibe cholesterol imodzi yomwe imakhudza chiopsezo chokhala ndi mtima wam'mimba, koma kuchuluka kwathunthu kwa zinthu izi.

Magazi a cholesterol abwinobwino amasiyanasiyana ndi zaka ndipo amakonda kuwonjezeka pamene munthu akukula ndi kukulirapo. Gome limawonetsa magawo azinthu zoyenera za lipid mwa abambo.

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

Tebulo likuwonetsa kuti zikhalidwe za lipid zimasiyana pazaka. Chifukwa chake, mwachitsanzo, zisonyezo za cholesterol mwa amuna pambuyo pa zaka 30 ndizosiyana kwambiri ndi chizindikiro wamba muubwana.

Dokotala wokha ndi yemwe ayenera kutanthauzira mayeso!

Kufunika kwa cholesterol

Kufunika kwa cholesterol tsiku ndi tsiku kumakhala kofanana kwa oimira amuna ndi akazi osiyana zaka. Monga lamulo, thupi lathu limafunikira 800-1200 mg ya cholesterol patsiku. Komabe, zochuluka za kuchuluka kumeneku (60-70%) zimapangidwa ndi ma cell a chiwindi, ndipo sizigwirizana ndi chakudya. Chifukwa chake, kudya mafuta a cholesterol kuchokera ku zakudya sikuyenera kupitirira 300 mg patsiku. Kupanda kutero, ngakhale zakudya zomwe zokha zimatha kukhala zofunika kwambiri pakukula kwa hypercholesterolemia.

Mfundo zofunika kwambiri za zakudya

Nkhondo yolimbana ndi cholesterol yayikulu idakhazikika pakuwonetsetsa kuti malamulo ndi zakudya zosavuta zosavuta

• Wodwala aliyense amafunika kuwonjezera kudya zakudya zopatsa mphamvu zophatikiza ndi zakudya: buledi, chimanga, masamba ndi zipatso. Zakudya zopatsa thanzi ziyenera kukhala pakati pa 50 ndi 60% ya zakudya za tsiku ndi tsiku. Ndikofunika kugula mkate kuchokera ku rye kapena ufa wa chinangwa, idyani pasitala okhwima okha.
• Zabwino kwambiri zomanga thupi zaimuna ndi nsomba, tchizi kapena tchizi kapena mafuta ochepa ofiira. Nthawi yomweyo, pali zoletsa zina pazowonjezera zomwe zimagwiritsidwa ntchito - tchizi tchizi ndi nsomba zimatha kudyedwa mpaka 150 gr. patsiku, ndi nyama yofiira - mpaka 100 gr. Kuphatikiza apo, odwala amalimbikitsidwa kuti azikhala ndi nyama yoyera (nkhuku, kalulu), koma khungu. Sitikulimbikitsidwa kudya nyama yokazinga. Ndikwabwino kuzisenda kapena kuziwiritsa, ndikumaphika ndi mbale yaz masamba ndi zitsamba.
• Miphika ya dzira siyenera kupatulidwa muzakudya, popeza ili ndi cholesterol yambiri.
• Kugwiritsiridwa ntchito kwa chakudya chamafuta mofulumira kumayenera kuchepetsedwa, chifukwa shuga amasintha mosavuta kukhala mafuta acids, omwe amatha kugwiritsidwa ntchito pakupanga mafuta osiyanasiyana.
• Zinthu zamkaka ziyenera kukhala zopanda mafuta kwathunthu, kapena wopanda mafuta ambiri. Ndikofunika kukana kirimu kwathunthu ndi kirimu wowawasa.
• Zakudya ziyenera kukhala zopindika - 5-6 pa tsiku pazigawo zing'onozing'ono. Chakudya chomaliza chikuyenera kuchitika kwa maola 3-4 musanagone.

Zakudya zomwe zimakhala ndi cholesterol yayikulu mwa amuna zimafanana ndi zakudya zilizonse zabwinobwino za munthu wathanzi, ndipo sizitsogolera pakuperewera chakudya kapena kukanidwa kwa zakudya zopatsa thanzi.

Zogulitsa kuti asachotsedwe muzakudya

Madokotala amasiyanitsa zinthu zingapo kapena zomwe zimachokera, zomwe siziyenera kupezeka kwathunthu kuchokera kuzakudya, chifukwa cha momwe zimapangitsa mafuta kagayidwe ndi kuchuluka kwa cholesterol m'magazi:

• Mafuta a nyama zoyambira (zophikira, nkhumba ndi zina), mafuta anyama amtundu uliwonse, margarine ndi batala.
• Zinthu zanthawi yomalizidwa: kusuta ndi kuphika soseji, masoseji, nyama.
• Zovala zopangidwa ndi fakitale, soseji ndi mayonesi.
• Chakudya chofulumira: ma hamburger, ma fries achi french, popcorn ndi zina zambiri,
• Zakudya zamatenda ndi zinthu zomalizidwa, monga ma dengu, zikwangwani, nyama, nkhanu, mphodza ndi zina.

Zinthu zonsezi zimakhala ndi cholesterol yambiri komanso mafuta, zomwe zimawononga thanzi la munthu yemwe ali ndi hypercholesterolemia.

Zakudya zomwe zimamwa kwambiri

• Nyama yamitundu yamafuta (nkhumba, tsekwe, bakha, ndi zina).
• Mitundu yamitundu yambiri yam'nyanja (masewera, squid ndi shrimp).
• Confectionery
• Mkaka wamafuta ndi mkaka wowawasa - zonona, tchizi cholimba.

Kugwiritsa ntchito kwazinthu izi kuyenera kukhala kochepa, koma kukana kwathunthu sikofunikira.

Zakudya Zachitsanzo za Hypercholesterolemia

Kwa wodwala aliyense payekha, othandizira amapanga zakudya zake, kapena kutenga nawo gawo la zakudya zapadera. Chakudyacho chimasankhidwa molingana ndi mfundo zomwe zafotokozedwa kale.

Njira yazakudya zoyesedwa zakonzedwa pansipa ndipo zimavomerezedwa ngati zida zoyambitsa kupangira zakudya.

• Chakudya cham'mawa No. 1 - zikondamoyo tchizi (zosaposa 2) ndi msuzi wachilengedwe kapena watsopano (1 galasi).
• Chakudya cham'mawa No. 2 - saladi wamasamba popanda kuvala.
• Chakudya chamasana - yophika tsabola yokutidwa ndi mpunga ndi nkhuku.
• Zakudya zokhwasula - zipatso zilizonse (apulo, peyala, etc.), mkate wamphongo wokhala ndi tchizi chamafuta ochepa.
• Chakudya chamadzulo - msuzi wamasamba wokhala ndi zonona zonona zamafuta ochepa.

• Chakudya cham'mawa No. 1 - saladi wa masamba atsopano.
• Chakudya cham'mawa No. 2 - mkate wopanda phokoso ndi jamu ndi kapu ya madzi a lalanje atangofika kumene.
• Chakudya chamadzulo - msuzi wamasamba, saladi wokhala ndi tchizi chowonjezera, masamba ndi zitsamba.
• Zosakhazikika - muesli ndi yogati zachilengedwe.
• Chakudya chamadzulo - nsomba zopendedwa.

• Chakudya cham'mawa No. 1 - omelet kuchokera ku mazira 2-3 opanda yolk.
• Chakudya cham'mawa No. 2 - saladi wamasamba popanda kuvala.
• Chakudya chamasana - yophika tsabola yokutidwa ndi mpunga ndi nkhuku.
• Zakudya zokhwasula - zipatso zilizonse (apulo, peyala, etc.), mkate wamphongo wokhala ndi tchizi chamafuta ochepa.
• Chakudya chamadzulo - msuzi wamasamba wokhala ndi zonona zonona zamafuta ochepa.

• Chakudya cham'mawa No. 1 - tchizi chokhala ndi mafuta ochepa otsika ndi supuni ya kirimu wowawasa ndi msuzi wofinya kumene.
• Chakudya cham'mawa No. 2 - apulo kapena mphesa.
• Chakudya chamadzulo - msuzi wamasamba, buledi wamphongo ndi tchizi cha feta.
• Chakudya chamadzulo masana - saladi ndi dzira (lopanda yolk) ndi masamba atsopano.
• Chakudya chamadzulo - masamba ophika kapena otentha.

• Chakudya cham'mawa No. 1 - mapira mapira ndi dzungu.
• Chakudya cham'mawa No. 2 - kapu ya yogati yachilengedwe yokhala ndi mafuta ochepa kapena kefir.
• Chakudya chamasana - mpunga wowiritsa ndi masamba ndi nkhuku.
• Zakudya zazing'ono - nthochi, apulo kapena zipatso zina.
• Chakudya chamadzulo - msuzi wamasamba wokhala ndi zonona zonona zamafuta ochepa.

• Chakudya cham'mawa No. 1 - kapu yamadzimadzi yatsopano yofinya.
• Chakudya cham'mawa No. 2 - saladi yamasamba ndi zitsamba.
• Chakudya chamadzulo - nyemba zowiritsa, gawo laling'ono la nyama yoyera ndi phwetekere.
• Zakudya zokhazokha - kapu ya kefir ndi mkate wathunthu.
• Chakudya chamadzulo ndi nsomba.

• Chakudya cham'mawa No. 1 - tchizi chopanda mafuta kapena chochepa mafuta, kapu ya madzi apulosi.
• Chakudya cham'mawa No. 2 - Persimmon.
• Chakudya chamadzulo - msuzi wamasamba, magawo awiri a buledi wa tirigu.
• Chakudya chamasana - saladi wa masamba, mazira awiri (wopanda yolk).
• Chakudya chamadzulo - pasitala wolimba ndi tchizi.

Zosankha zachitsanzo za sabata zimakuthandizani kuti muwonetse kuti odwala akupitilizabe kulandira zakudya zabwino ngakhale chiwerengero chochepa cha zinthu. Chofunikira ndi kupanga zakudya zomwe zingagwiritse odwala komanso kukhala osiyanasiyana.

Zakudya zomwe zimachulukitsa cholesterol siziyenera kulekedwera kuchokera kuzakudya.

Sinthani muzakudya chifukwa cha zaka

Kufunika kwa thupi kwa michere ndi zinthu za metabolic zimadalira msinkhu wa mwamunayo. Chifukwa chake, pali zowonjezera zingapo pazoperekedwa pamwambazi malinga ndi mfundo ya zaka.

Ali ndi zaka 30-35, thupi la munthu limafunikira kuchuluka kwa mapuloteni omanga. Pankhaniyi, zakudya zokhala ndi mapuloteni (nkhuku, tchizi chamafuta ochepa) ziyenera kupezeka m'zakudya zambiri. Ndi nthawi imeneyi yomwe hypercholesterolemia imasinthidwa mosavuta ndikusintha kwa moyo ndi zakudya.

Pakukalamba, zosowa zamthupi zimasintha: ma amino acid ndi mapuloteni ochepa amafunikira, koma kuchepa kwa metabolic kumawonedwa, komwe kumayambitsa mapangidwe a minofu ya adipose komanso kusintha kwa kuchuluka kwa lipids m'magazi. Pamenepa, amuna oposa 40 akulimbikitsidwa kuti achepetse kudya zamafuta ambiri othamanga momwe angathere. Nthawi yomweyo, thupi limafunikira kuchuluka kwamafuta acid, omwe amakhudza bwino mkhalidwe wa bedi lamitsempha, ubongo.

Njira yodzifunikira payekha imafunikira kwa munthu aliyense yemwe ali ndi hypercholesterolemia, osangokhala pa cholesterol m'magazi, komanso deta yomwe apeza, moyo wa anthu, matenda apakale komanso zambiri zokhudzana nazo. Sankhani zakudya ndikupanga zakudya muyenera kukhala wazachipatala yemwe ali ndi lingaliro la mfundo za zakudya zopatsa thanzi zomwe zili ndi cholesterol yayikulu ndipo amatha kutanthauzira zambiri zamaphunziro azachipatala ndi a labotale.

Mndandanda wazakudya zokweza mafuta m'thupi

Kuti mupewe kuchuluka kwa mafuta m'thupi m'magazi, ndikofunikira kuti muchepetse zakudya zotsatirazi (ndipo ngati mulingo wambiri, zisiyeni):

Kuku Yolk. Kuchuluka kwa cholesterol komwe kumapezeka mu dzira la nkhuku. 100 g yolk ili ndi 1234 mg ya cholesterol. Ndipo dzira limodzi lili ndi 210 mg, pomwe dzira lonse ndi 212 mg.

Komabe, dzira ndi chinthu chosakanikirana, chifukwa kuphatikiza cholesterol, dzira limakhalanso ndi 400 mg ya lecithin, yomwe imachepetsa kuchuluka kwa cholesterol yoyipa m'magazi. Ndipo ndizofunikira kwambiri kuti cholesterol yochokera yolk isavulaze thupi.

Chiwindi, phala la chiwindi. Popeza cholesterol imapangidwa ndi chiwindi, mafuta ochuluka kwambiri a cholesterol omwe amapezeka mu chinthuchi. Cholesterol ili ndi mbale zonse zochokera ku chiwindi: pastes, etc. Mpaka 500 mg ya cholesterol pa 100 magalamu a mankhwala.

Nsomba nsomba. Mitundu yonse ya caviar imakhala ndi cholesterol yambiri, mpaka 300 mg pa 100 magalamu.

Zilowa m'malo. Posachedwa, mafuta achilengedwe asinthidwa ndi mafuta a margarine ndi a kanjedza. Izi, ngakhale zilibe mafuta ambiri, sizocheperanso, kapenanso zowopsa.

Shirimp Mu shrimp, mafuta a cholesterol ndiwokwera kwambiri. Malinga ndi magwero azungu, shrimp ili ndi 150-200 mg ya cholesterol, ndipo malinga ndi 65 mg yokha.

Chakudya chofulumira (chakudya chofulumira). Ili ndi mafuta ambiri, pomwe chiwindi chimayenera kupanga mafuta ambiri m'thupi momwe amapangira timadziti tam'mimba.

Margarine Poyamba, cholesterol ilibe, chifukwa imapangidwa kuchokera kumafuta azomera. Komabe, margarine ndi olemera mu mafuta, kukonza kwake ndi ntchito yovuta kwa chiwindi. Zotsatira zake, thupi limakakamizidwa kuti lipange mafuta ambiri a cholesterol.

Soseji, mafuta osuta. Muli mafuta a cholesterol pa se, komanso ali ndi mafuta ambiri, omwe amafunikira kuti mafuta a cholesterol ayambe.

Kirimu wonunkhira. Mafuta a mkaka amene amakhala ndi mafuta ambiri, amakhala ndi mafuta ambiri m'thupi mwake.

Tchizi. Tchizi, ngakhale alibe cholesterol, komabe ali nacho. Ndende yayikulu pamatende olimba.

Ngakhale zonsezi, vuto lomwe limadzetsa vuto lalikulu ndi chakudya chomwe chimapezeka mu mafuta ambiri. Chiyanjano pakati pa cholesterol chamagazi ndi zakudya za anthu sichinatsimikizidwe. Chifukwa chake, zolimbikitsa kukana izi kapena kuti chakudya ndizokayikira. Mwa munthu wathanzi, kuchuluka kwakanthawi kolesterol ndi vuto laling'ono lomwe thupi limatha kuthana nalo lokha.

Mndandanda wa zakudya zomwe zimachepetsa cholesterol

Kudya zakudya zambiri kumapangitsa kuti cholesterol ikhale yachilendo m'magazi:

Zakudya zamafuta a mono- ndi polyunsaturated. Ngati munthu ali ndi cholesterol yokwanira m'magazi, ndizomveka kusintha zakudya zodzadza ndi mafuta a nyama ndi zakudya zomwe zimakhala ndi masamba azomera. Izi zimaphatikizapo, mwachitsanzo, mafuta a mpendadzuwa, mafuta a azitona, mapeyala, ndi zina. Kugwiritsa ntchito zakudya zomwe zimapezeka m'masamba zimakupatsani mwayi wochepetsa cholesterol ya magazi ndi pafupifupi 20%.

Zogulitsa chimanga (chinangwa).Ngakhale kuti chinangwa ndi chogulitsa, ndi chida chachikulu polimbana ndi cholesterol. Maziko a chinangwa ndi CHIKWANGWANI, chomwe chimagwira gawo la "ballast" ndikulepheretsa kuyamwa kwa cholesterol kukhoma lamatumbo ndikupititsanso kulowa m'magazi. Chifukwa cha chinangwa, mutha kuchepetsa cholesterol ndi pafupifupi 15% (7-15%).

Flaxseed. Flaxseed yawonetseredwa kuti ndi othandiza pakuwongolera cholesterol. Malinga ndi kafukufuku, magalamu 45-50 okha a mbewu patsiku omwe amachepetsa cholesterol ndi pafupifupi 8%, ndipo nthawi zina - mwa 15%.

Adyo. Adyo waiwisi ndiwothandiza kwambiri pakuchotsa cholesterol yowonjezera m'magazi. Imatha kuchepetsa kuchuluka kwa zinthuzi ndi pafupifupi 12%.

Mapeyala (ma almond). Ngati mukukhulupirira maphunziro, kugwiritsa ntchito maamondi kumakhala ndi phindu pa mphamvu ya cholesterol m'magazi. Kudya kumathandizira kuchepetsa kuchuluka kwa mafuta oledzera ndi 8-10%.

Zipatso, masamba, zipatso zofiira. Zakudya zomera zofiira zimakhala ndi pigment wamba, lycopene. Ndiye amene amapereka mtunduwu ku masamba, zipatso ndi zipatso. Asayansi sanathe kuzindikira mgwirizano womwe ulipo pakati pa mphamvu ya cholesterol ndi kuchuluka kwa zamankhwala zotsekemera, koma malinga ndi malipoti ena, kuphatikizidwa kwawo muzakudya kungachepetse cholesterol ndi pafupifupi 18%.

Mapeyala, walnuts, pistachios. Amatha kuchotsa cholesterol. Komabe, ntchito yayikulu kwambiri yochita zawo imawonedwa limodzi ndi kuchepa kwa kudya kwamafuta omwe amakulitsa mafuta m'thupi. Pankhaniyi, mtedza ungathe kuchepetsa chiwerengero ndi 9-10%.

Ufa wa barele, wonenepa. Balere ndi woyenera kwambiri kuwongolera cholesterol kuposa grits za tirigu. Zotsatira zoterezi zidapezeka ndi ofufuza. Balere amatha kutsitsa cholesterol yamagazi ndi pafupifupi 8%.

Tiyi (wobiriwira). Pachikhalidwe chake zimawonedwa ngati chofunikira ku East. Ngakhale kuthekera kwake kuthetsa cholesterol ndikotsika kuposa zinthu zina pamndandandandawu (pafupifupi 4-5%), kumwa tiyi kumapezeka ndi aliyense.

Chokoleti (chakuda, chokhala ndi cocoa ufa wocheperako 70%). Monga tiyi wobiriwira, ali ndi kuthekera pang'ono kochotsa cholesterol (4-5%). Komabe, kumwa kwake sikuti kokha kovuta kwa anthu, komanso kosangalatsa kwambiri.

Kodi mafuta ndi otheka mafuta ambiri?

Kukula kwachangu pantchito yazakudya kwapangitsa kuti ngakhale anthu osawadziwa komanso odziwika bwino kuyambira ali mwana adayamba kunena kuti ndizovulaza thupi. Izi ndi batala sizinadutse. Koma kodi mkaka wamkaka ndiwokoma pakomedwe ndi maonekedwe ake ndi woyipa, kapena ndi wokhudza kuchotsa "wopikisana naye mwachilengedwe" chifukwa chofalikira ndi margarine?

Mtsutso waukulu komanso wokhawo wa omwe amathandizira kuvulaza kwamafuta ndizambiri zamafuta ake. Mafuta a batala amasiyana kuchokera pa 72% mpaka 82%, zomwe ndi zochulukadi.

Komabe, poyang'ana chidwi chawo pa chizindikiro ichi, otsutsa mafuta sanalingalire zinthu zina zambiri:

Kafukufuku wasayansi wachitika. Asayansi anasonkhanitsa magulu awiri olamulira. Mmodzi amadya batala. Ina ndi mmalo mwake: kufalikira ndi margarine. Poyeserera, zidapezeka kuti kuchuluka kwa cholesterol m'mwazi wa maphunziro kuchokera pagulu loyang'anira loyamba sikunawonjezeke, mopitilira apo, mwa ena, kuchuluka kwa cholesterol kunatsika kuposa chisonyezo choyambirira. Mamembala achigulu chachiwiri chowongolera anali ndi cholesterol okwera kwambiri kuposa cholembera choyambirira komanso pamwamba pazoyenera. Poyamba, izi sizingatheke, ndipo kufalikira ndi margarine zimapangidwa kuchokera ku zinthu zopangidwa ndi mafuta a masamba. Komabe, pokonzekera thupi, zimafunikira kulimbikira, chifukwa chake chiwindi chimagwira ntchito molimbika ndikupanga cholesterol,

Batala wachilengedwe samakhala ndi cholesterol yokha, komanso mankhwala monga lecithin. Zimatulutsa zotsutsana ndi kuphwanya molekyulu ya cholesterol ndikuchepetsa kuchuluka kwake m'magazi. Kuchulukana kwa lecithin ndi cholesterol mu batala kuli bwino, chifukwa chomwe titha kunena kuti mafuta sakhala ndi vuto m'thupi.

Kuyesaku kunachitidwanso pa makoswe. Zotsatira zake zinali zofanana. Batala sikuti amangokulira, komanso amachepetsa cholesterol.

Komabe, muyenera kumvetsetsa kuti tikulankhula za kugwiritsa ntchito batala watsopano, koma osasefa!

Chifukwa chake, sikopanda phindu kwenikweni kutsimikizira malingaliro omwe angachepetse kugwiritsa ntchito batala. Ngakhale ili ndi cholesterol ndipo imakhala ndi mafuta ambiri, cholesterol imakhala yofanana ndi lecithin, ndipo mafuta amadziwa bwino thupi poyerekeza ndi zinthu zopangidwa. Chifukwa chake, chosavuta kugaya. Ziwopsezo za otsimikizira za moyo wathanzi pankhaniyi sizowona. Komabe, batala lozunza ndilibe phindu. Pazonse ndizofunikira kuti uzitsogolera ndikuchita bwino.

Kodi mazira amadzutsa cholesterol?

Aliyense amadya mazira. Dzira la nkhuku limapezeka patebulo lililonse. Posachedwa, maulendo akhala akuimbidwa mobwerezabwereza kuti achepetse kugwiritsa ntchito mazira, ndipo makamaka olimbikitsa akhama okhala ndi moyo wathanzi amalimbikitsa kukana dzira kwathunthu. Izi sizinathe, ndipo nthano ya mazira yovulazidwa kale.

M'mayiko a Western Europe ndi USA, kafukufuku adachitika kumayambiriro kwa zaka za zana la 20, malinga ndi zomwe zidachitika kuti dzira limakhala ndi cholesterol yayikulu, pafupifupi 1234 mg pa 100 magalamu a mankhwala, kuchuluka. Chiwopsezo cha cholesterol hysteria chinachitika mu 70s. Kuma West, nthano ya udindo wa mazira pakukweza cholesterol ndi kukula kwa mitsempha ya mitsempha inathetsedwa mu 90s; idakalipo ku Russia ndi mayiko a CIS.

Vutoli ndikuti omwe amalimbikitsa chiphunzitso cha cholesterol cha atherosulinosis ndi otsutsana ndi mazira samatengera mfundo zingapo zofunika.

Amanena kuti kuchuluka kwa mafuta m'thupi kumakhala koopsa ndipo kumapangitsa kuti magazi azitsekedwa ndi zigawo za cholesterol. Izi ndi zowona, koma malingaliro akuti kukhathamira kwa zakudya zopezeka m'mafuta a cholesterol, ndikulakwitsa.

Ndikofunika kukumbukira pazinthu ziwiri izi:

Cholesterol kulibe mu mawonekedwe ake mfulu. Imayenda ndi thupi ndi mapuloteni apadera,

Cholesterol yokha si "yabwino" kapena "yoyipa." Zimakhala zotere mu "mtolo" wokhala ndi mapuloteni.

Cholesterol ikakhudzana ndi mapuloteni amtundu wa transporter, mwina lipoprotein yapakati (aka LDL) kapena kapangidwe kachulukirapo lipoprotein (HDL). Cholesterol wotsika kwambiri ndiomwe amadziwika kuti "cholesterol yoyipa." Ndiye amene amakhala pamakoma amitsempha yamagazi. Kupsinjika kwakukulu - "cholesterol yabwino."

Ndikosatheka kunena mosasamala zomwe mafuta a cholesterol amatembenukira kuchokera dzira la nkhuku pasadakhale. Zonse zimatengera zinthu zomwe zidadyedwa m'njira. Mwachitsanzo, mazira okazinga mu mafuta ndi soseji amathandizira kupanga "cholesterol" yoyipa ". Dzira lowiritsa kwambiri silili. Koma pankhaniyi, sikuti zonse ndi zophweka, ndipo mawu awa siwofiyidwa.

Mulimonsemo, kuchuluka kwa cholesterol yophatikizika (ngakhale "yoyipa") idzakhala yochepa kwambiri kotero kuti siyitha kuyambitsa zovuta zilizonse ku thanzi la munthu.

Ndipo pambali pake, musaiwale kuti mazira - pantry weniweni wa lecithin - mpaka 400 mg mu dzira limodzi. Imachepetsa cholesterol yoyipa ndipo ili ndi zinthu zina zambiri zopindulitsa.

Chifukwa chake, palibe zoletsa kugwiritsa ntchito kuchuluka kwa mazira. Ngati munthu ali wathanzi, amatha kudya mazira ambiri momwe angafunire.Zolekerazi zimagwira ntchito kwa anthu okhawo omwe metabolism yotsimikizika imatsimikiziridwa, chifukwa chomwe cholesterol "choyipitsitsa" chimapangidwa. Komabe, kuchuluka kwa anthu otere ndi ochepa kwambiri.

Ichi ndichifukwa chake padziko lonse lapansi, ochita masewera olimbitsa thupi, gastroenterologists, cardiologists adasiyira mazira mndandanda wazinthu zovulaza.

Kodi cholesterol yochuluka bwanji mu shrimp?

Zaka zingapo zapitazo, pulogalamu yotsogozedwa ndi Elena Malysheva idanenanso za kuwonongeka kwa shrimp. Malinga ndi omwe akubwera, shrimp imakhala ndi cholesterol yambiri, chifukwa chake imakhala yovulaza thanzi ndipo kumwa kwawo kungayambitse kukula kwa atherosclerosis.

Kodi zili choncho? Zowonadi, ma crustaceans ndi akatswiri enieni mu cholesterol pakati pa nsomba zonse zam'nyanja. Kuchuluka kwa cholesterol mwa iwo kumasiyanasiyana za 190 mg pa 100 magalamu a mankhwala. Izi ndizochepa kuposa dzira la nkhuku, komabe zambiri. Sindikumbukira kuti shrimp imakhala ndi mafuta ochepa komanso mafuta ochulukirapo a asidi. Chifukwa chake, sizingathandize popanga cholesterol yoyipa.

Kuphatikiza apo, shrimp imakhala ndi zinthu zambiri zothandiza: F, K, Ca, Ine (ndizofunikira pakuchita bwino kwa chithokomiro), mavitamini ndi zina zofunika. Zimapezeka modabwitsa: shrimp zimafunika kudyedwa, chifukwa ndizothandiza kwambiri, koma sizingathe kudyedwa, popeza zomwe zili mu cholesterol ndizambiri.

Kuti mumvetsetse mutuwu ndipo kenako muwonongetse kuopsa kwa shirimpu, ndikoyenera kutengera kwina.

Pofika kumayambiriro kwa zaka za 90s, cholesterol hysteria inali itachepa kumayiko a azungu, komabe, kukambirana kunayamba kuyipa kwa shrimp. Cholinga cha ichi chinali kafukufuku yemwe anachitika kumapeto kwa zaka 60, chomwe chinali kuyesa kotsatira.

Gulu loyang'anira lidadyetsedwa mwachangu shrimp, pafupifupi magalamu 290 tsiku lililonse. Chifukwa cha miyeso yolamulira, zidapezeka kuti kuchuluka kwa mafuta m'thupi m'mwazi wa maphunziro onse kumawonjezeka. Komabe, sikuti cholesterol "yoyipa" yokha yomwe imakula, komanso "yabwino". Komanso, "zabwino "zi zinali pafupifupi zochulukirapo. Izi zikutanthauza kuti chiopsezo cha atherosclerosis chakhala chochepa kwambiri, ndipo shrimp siyingayambitse matenda owopsa. Kuyesaku kunabwera anthu 18. Zachidziwikire, gulu lolamulirali silingaganizidwe kuti ndi chitsimikizo cha chowonadi, popeza alipo owerengeka ochepa.

Koma m'maiko Akumadzulo, shrimp sitiwonedwa ngati yowopsa lero. Zosamveka, malingaliro onena zaubwino wa shrimp atha kutsimikiziridwa ndi kuchuluka kwa kufa kwa matenda amtima mu maiko aku Asia. Chifukwa chake, Japan ili m'malo ano.

Ndikofunika kukumbukira kuti cholesterol mumagulidwe imasandulika "yoyipa" kapena "yabwino" osati yokha, koma mothandizidwa ndi malonda okhudzana nazo. Ngati shrimp ndi gawo lamtundu uliwonse wamafuta, kuthekera kwa kusintha kwa cholesterol kukhala mawonekedwe oyipa ndikokwanira. Pambuyo pokazinga batala komanso mukamadya zakudya zamafuta, zabwino za shrimp zimachepetsedwa kwambiri, koma kuvulaza kumakhala koyenera.

Chifukwa chake, zidziwitso zomwe zimafalitsidwa kuchokera pazowonera pa kanema sizowona nthawi zonse. Chitsamba chophika bwino ndipo chadyedwa ndi zakudya zoyenera chimangopindula. Kukhazikika mu batala kumatha kuwonjezera kuchuluka kwa cholesterol, koma zochuluka, kugwiritsa ntchito shrimp yophika m'njira "zovulaza" ndikovomerezeka. Ndikofunikira kudziwa muyeso.

Kodi mowa umalimbikitsa cholesterol?

Mwa anthu wamba, pali malingaliro awiri ofunika okhudza zakumwa zoledzeretsa pamisempha ya cholesterol yamagazi. Ena amati mowa ndiye chakumwa choyera kwambiri chomwe chimathandiza kuwonjezera kuchuluka kwa mowa. Ena, Mosiyana ndi izi, amakhulupirira motsimikiza zabwino za mowa ndi kuthekera kwake kuti ugwe ndikuchotsa cholesterol. Zonsezi, ndi kuyimira kwina sikolakwika.

Mukamaganiza za momwe mankhwala okhala ndi zakumwa za cholesterol zimakhalira, mfundo zingapo ziyenera kukumbukiridwa:

Ndikofunikira kudziwa mtundu wa mowa womwe umakhudzidwa.

Ndikofunikira kuganizira kuchuluka kwa zakumwa.

Nthawi zambiri, anthu amagwiritsa ntchito vodka, kachasu, mowa kapena cognac pomenya nkhondo ya cholesterol. Amapanganso mosiyanasiyana ndipo amakhudza thupi mosiyanasiyana:

Whisky Whisky, yokonzedwa pamaziko a chimera, ili ndi mphamvu ya cholesterol. Chowonadi ndi chakuti chakumwa choledzeretsa ichi chili ndi antioxidant wamphamvu - ellagic acid. Amalimbana mwachangu ma radicals ndipo amatha kuchotsa cholesterol yambiri,

Vodka Vodka imalephera kupereka chithandizo chilichonse chamankhwala (pankhani ya cholesterol). Zakumwa zake sizongothandiza pachokha kuchokera pamalingaliro azachipatala, komanso ndizowopsa. Nthawi zambiri opanga osavomerezeka amagwiritsa ntchito mowa waukadaulo (methyl m'malo mwa ethyl) kuti achepetse mtengo wopangira (wotchedwa "fake" vodka). Methyl imatha kuyambitsa poizoni, nthawi zambiri imayendera limodzi ndi kutaya kwamaso konse komanso kosasintha. Mlingo wowopsa uli pafupifupi theka la supuni. Chifukwa chake, kuthamangitsa cholesterol ndi vodka, mutha kudwala, komanso ngakhale moyo,

Cognacs, zakumwa. Cognac ndi zakumwa ndizambiri zomwe zimakhala ndi zinthu zachilengedwe. Ali ndi antioxidant zotsatira ndipo amatha kutsitsa cholesterol,

Vinyo wouma. Monga cognac, vinyo amakhala ndi antioxidant ndi anticholesterol.

Chifukwa chake, zakumwa zonse zakumwa zoledzeretsa, ma cognacs, ma mowa a malt ndi vinyo wabwino zimatha kukhala ndi mphamvu zambiri kapena zosatchulika popanda vuto lililonse ku thanzi. Koma kugwiritsa ntchito kwawo kosalamulirika kumabweretsa zowononga kwambiri, ndipo palibe cholankhula chilichonse. Monga mankhwala aliwonse, ndikofunikira kutsatira "mlingo".

Mlingo wothandizanso zimatengera mtundu wa zakumwa. Munthu wathanzi kwathunthu wokhala ndi cholesterol yayikulu amaloledwa kutenga:

35-45 ml ya chakumwa kapena cognac,

145-155 ml ya vinyo wofiira wouma,

40 ml ya malt whiskey.

Izi zikuyenera kudyedwa pakati pa sabata, osati tsiku lililonse. Musaiwale kuti mukamamwa mankhwala ambiri omwe cholinga chake ndi kuthana ndi cholesterol, mowa umaperekedwa. Ngati mumwa mankhwalawa limodzi ndi mowa, palibe mankhwala, ndipo zotsatira zake zimakhala zolimba.

Chifukwa chake, mowa womwe uli m'malo ena, ngakhale umatha kukhala ndi phindu pakulimbikitsidwa kwa cholesterol, simuyenera kuyambiranso kumwa chifukwa cha mankhwalawa.

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!

Tomato wokhala ndi cholesterol yambiri

Asayansi aku Australia atsimikizira kuti tomato ndi cholesterol sizigwirizana. Lycopene - pigment yomwe ili m'masamba, imagwirizana ndi kuwonongeka kwa mamolekyulu a cholesterol "oyipa", othandiza kwambiri kuposa othandizira ambiri a pharmacological. Ichi ndichifukwa chake akatswiri azakudya amalangizidwa kuti aziphatikiza tomato muzakudya zawo za tsiku ndi tsiku. Masamba ndizothandiza makamaka kwa anthu omwe ali ndi matenda amtima.

Kuopsa kwa cholesterol yayikulu

Mafuta opangidwa ndi chiwindi amapereka thupi lathu kugwira ntchito kwathunthu. Cholesterol imathandizira kagayidwe kazakudya ndi njira zosiyanasiyana za oxidative. Komabe, ndi kuchuluka kwake, mavuto akulu azaumoyo amabuka:

• mtima blockage ndi cholesterol zolengeza (atherosulinosis)
• ischemia yamkati
• myocardial infaration
• sitiroko
• angina pectoris

Pofuna kuchepetsa cholesterol, madokotala amatipatsa zakudya zapadera. Maziko azakudya zilizonse zopatsa thanzi amaphatikiza zipatso ndi ndiwo zamasamba.

Pazinthu zina mungathe kudziwa zambiri zamankhwala a calorie a tomato. Chifukwa chake, odwala ambiri omwe amalimbikitsidwa kudya, yesetsani kupewa izi. Kodi izi zilidi choncho ndipo ndizotheka kuti tomato wokhala ndi cholesterol yambiri, timvetsetsa.

Kodi lycopene ndi chiyani?

Utoto wofiira, chifukwa chomwe tomato amapeza mtundu wake ndipo pali lycopene. Ilinso mu zipatso ndi masamba ena a masamba (tsabola wofiira, rosehip, chivwende). Koma mtsogoleri pazinthu zokhala ndi pigment amakhalabe tomato wofiyira. Mu masamba achikasu ndi obiriwira, lycopene ochepa.

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

Mtunduwo umakopeka mosavuta ndi maselo a thupi, ndipo umadziunjikira pang'onopang'ono. Mokulirapo kupezeka kwamitsempha, kumakhala kotetezeka kwambiri mtima ndi chitetezo chamtima. Thupi likasowa pigment, limayamba kugwiritsidwa ntchito kuchokera m'matangadza. Chifukwa chake, tomato wokhala ndi cholesterol yayikulu sikuti ndizotheka, koma ayenera kudyedwa.

Zatsimikiziridwa kuti anthu omwe amakhala ndi lycopene yambiri m'magazi sangakhale ndi vuto la mtima.

Ndi hypercholesterolemia, ngati munthu samadya tomato, atatha masiku 12-14, malo osungirako a lycopene amachepetsedwa ndi theka, ndipo mlingo wa cholesterol "yoyipa" ukuwonjezeka ndi 25%. Mitundu ya pigment imagwira bwino kwambiri mawonekedwe a phwetekere saladi wokometsedwa ndi mafuta a masamba.

Katundu wa Tomato

Asayansi ayesa anthu omwe ali ndi cholesterol yambiri. Kwa milungu itatu, maphunziro ankadya magalamu 50 a ketchup kapena phwetekere. Zotsatira zake zinali zodabwitsa. Mwamtheradi mwa odwala onse, kuchuluka kwa cholesterol "yoyipa" kutsika ndi kotala.Zidadziwika kuti lycopene kuphatikiza ndizinthu zina zofunikira zili ndi zinthu zabwino pa thupi la munthu:

• Anti-yotupa katundu - tomato wokhala ndi cholesterol yambiri amachepetsa kutupa kwamitsempha yama mtima, zomwe zimapangitsa kuchepa kwamafuta amthupi. Tomato wothira kutentha samakhala ndi lycopene wocheperako kuposa masamba atsopano. chifukwa chake, nthawi yachisanu, mutha kugwiritsa ntchito phwetekere.
• Katemera wa Anti-kuwotcha tomato nthawi zonse kumalola anthu omwe ali ndi khungu loyera kuti asayatsidwa ndi dzuwa.
• Limbitsani tsitsi - Vitamini A wambiri mumasamba amalimbana ndi tsitsi komanso amachepetsa tsitsi
• Kutsika kwa magazi - potaziyamu yomwe imakhala ndi tomato imachepetsa kuthamanga kwa magazi ndi 12%
• Antioxidant zotsatira - ali ndi mphamvu yokonzanso ndikulimbitsa maselo kuchokera kuzinthu zakunja
• Lipid kagayidwe - kagwiritsidwe kazinthu kamene kamapangika ka lycopene pakupanga cholesterol sikumveka bwino, koma zimatsimikiziridwa kuti tomato angagwiritsidwe ntchito ka cholesterol ndikuwonjezera thupi
• Kulimbana ndi kusowa tulo - tomato amakhala ndi vitamini C wambiri, yemwe amasintha kugona mokwanira. Ngati mumadya zipatso zochepa kapena phwetekere ya phwetekere chakudya chamadzulo, mutha kuiwala za kusowa tulo

Kuphatikiza apo, tomato ndiwothandiza kwambiri kunenepa kwambiri. Ma acids omwe ali ndi zipatso amaphera mafuta ndikuwachotsa pang'onopang'ono pamodzi ndi poizoni m'thupi.

Pitani pazomwe zili

Tomato wokhala ndi cholesterol yambiri

Kusintha kagayidwe ka mafuta, phwetekere wofiira wofunikira amafunika. Mutha kuzigwiritsa ntchito nthawi iliyonse masana komanso mtundu uliwonse: chidutswa cha masamba pa sangweji, saladi ndi masamba, msuzi wa phwetekere ndi pasitala kapena mbale ina. M'nyengo yozizira, phwetekere zamzitini zimaloledwa, koma osati kawirikawiri komanso osati waukulu.

Koma madokotala amachenjeza kuti kudya mapaundi a phwetekere sikumveka. Tomato amachepetsa cholesterol pamene idyedwa, mwachitsanzo, 50g ya phwetekere phala kapena 400ml ya msuzi wa phwetekere patsiku. Kuchuluka kumeneku patsiku kokwanira kuchepetsa kuchuluka kwa cholesterol ndi 10-15%.

Tomato alibe cholesterol, chifukwa chake amalimbikitsidwa kuti anthu athanzi azigwiritsa ntchito kupewa atherosulinosis, alimbikitse chitetezo cha mthupi ndi kukhutitsa thupi ndi zinthu zofunikira.

Madzi a phwetekere

Kodi tomato amatha kukhala ndi cholesterol yayikulu mwanjira ya juwisi? Tiyeni tiyese kuzindikira.

Madzi ofesedwa kumene kuchokera ku tomato ali ndi zinthu zachilengedwe zofunikira komanso mavitamini athanzi. Sikuti imachepetsa shuga ndi cholesterol, komanso imalepheretsa ma cell a khansa, kulimbitsa chitetezo cha mthupi ndi chitetezo chamthupi.

Pali madzi ambiri mu madzi a phwetekere. Khalidwe limayamikiridwa makamaka ndi akatswiri azakudya. Chifukwa chake, tomato ndi gawo lofunikira muzakudya zilizonse zamasamba. 100g ya madzi patsiku amadzaza thupi ndi mavitamini A, B, E ndi C, ndipo nthawi yomweyo amakhala ndi zopatsa mphamvu 30 zokha.

Kutsitsa cholesterol, ndikokwanira kumwa kapu ya phwetekere tsiku lililonse. Pakatha mwezi umodzi, lipid metabolism imasinthasintha, magazi amayenda bwino, ndipo mafupa a cholesterol m'matumbo amachepa.

Kuti mukonzekere chakumwa chokoma komanso chopatsa thanzi, muyenera kusakaniza zipatso zitatu zazipatso mu blender, supuni ya mandimu, kutsina mchere ndi Basil yaying'ono. Kuti mugaye bwino digestibility, msuzi umadyedwa theka loyamba la tsiku.

Tomato, monga mankhwala aliwonse, amatha kuyambitsa matenda ena mwa anthu ena. Musanayesere zakudya, ndikulimbikitsidwa kuti mavuto amathe. Chifukwa chake, tikulimbikitsidwa kuti tisankhe ngati tomato angagwiritsidwe ntchito ka cholesterol ndi dotolo kapena dokotala.

Zomwe zimaloledwa kudya ndi kumwa kuti muchepetse cholesterol m'thupi

Cholesterol ndi chinthu chonga mafuta chomwe chimapangidwa ndi chiwindi. Ndi gawo la maselo onse amthupi. Mwa mafuta onse m'thupi, 80% amapangidwa ndi chiwindi, ndipo 20% amachokera ku chakudya. Katunduyu ayenera kukhala mthupi, chifukwa zimakhudzana ndi kapangidwe ka mahomoni.Koma chizindikiro cha cholesterol chikapitilira chizolowezi, ndiye kuti chimayamba kukhazikika m'matengera, zomwe zimatsogolera kufupika kwa lumen yawo. Pofuna kuchepetsa kuchuluka kwa mankhwala okhala ndi lipid m'magazi, chakudya chiyenera kukhala chokwanira. Chifukwa chake, ndikofunikira kudziwa zomwe mungadye ndi zomwe simuyenera kudya.

• Mfundo za Zakudya za Hypocholesterol
• Zakudya Zomwe Zimakweza Cholesterol
• Mndandanda wazinthu zothandiza
• Kuthandizira kupewa

Mwa abambo ndi amayi, cholesterol yamagazi sayenera kukwera kupitirira 5 mol / L.

Mfundo za Zakudya za Hypocholesterol

Momwe mungadyere kuti muchepetse cholesterol m'thupi? Zakudya izi mumankhwala zimatchedwa tebulo la chakudya 10. Ndikulimbikitsidwa kwa anthu omwe ali ndi matenda amtima komanso matenda a chiwindi.

Lamulo lalikulu la zakudya ndikuchepetsa kudya zamafuta ndi mafuta okazinga. M'malo mafuta a nyama ndi masamba.

• Ndikofunikira kudya nsomba zambiri zamitundu yamafuta ochepa.
• Zakudya za nyama siziyenera kuphatikizidwa muzakudya kapena zomwe amadya zizikhala zochepa.
• Onetsetsani kuti mwayeretsa musanaphike, ndiye kuti imachotsa khungu ndi mafuta ochulukirapo. Pambuyo pokhapokha mutatha kuphika ndikudya izi.

Kodi kudya chiyani kuti muchepetse cholesterol? Mkhalidwe wina wofunikira m'zakudya chamafuta ambiri m'mwazi ndi kuphatikiza masamba, zipatso ndi zitsamba zambiri, komanso mbewu monga chimanga

Malinga ndi zofunikira zonse za zakudyazi, ndiko kuti, kugwiritsa ntchito zakudya zomwe ziloledwa, zizindikiro za mafuta a metabolism nthawi zina zimatha kukhala zabwinobwino popanda kumwa mapiritsi kutsitsa cholesterol.

Chofunikira china ndikugawika kwa chakudya, ndiye kuti, chakudya chimayenera kudyedwa nthawi 5-6 patsiku. Ndipo ndikofunikira kuti munthu amwe madzi ambiri oyera - osachepera 1.5 malita patsiku.

Zakudya Zomwe Zimakweza Cholesterol

Pali zakudya zomwe zimakhala ndi cholesterol yambiri. Chifukwa chake, izi ndi zinthu zomwe zimawonjezera kuchuluka kwa mafuta m'magazi. Chifukwa chake, anthu omwe ali ndi chiwonjezerochi amalimbikitsidwa kuti achepetse kugwiritsa ntchito kapena kuwasiyanitsa kwathunthu ndi zakudya.

Amadziwika kuti yolk yokhala ndi cholesterol yambiri. Koma ilinso ndi zinthu zomwe ndizothandiza kwambiri kwa anthu, mwachitsanzo, lecithin. Amadziwika kuti dzira pafupifupi 212 mg ya cholesterol ndi 210 mg a iwo okha mu yolk. Malinga ndi chakudya No. 10, odwala amalimbikitsidwa kuti azidya mazira osapitilira 2 pa sabata ndipo amangowiritsa kapena kuwotcha maelemu.

Kuphatikiza apo, zotsatirazi ndizotsutsana.

• Chiwindi - chimakhala ndi cholesterol yambiri, chifukwa chakuti ndi chinthu ichi chomwe chimapanga. Chifukwa chake, mbale zilizonse za chiwindi ndizophatikizika kwa anthu omwe ali ndi mbiri ya atherosulinosis.
• Nsomba nsomba, squid ndi shrimp.
• Mafuta zonona ndi kirimu wowawasa.
• Zakudya zamafuta.

Kodi ndi chiyani chomwe sichingadyedwe ndi cholesterol yapamwamba? Izi ndi zokazinga, zam'chitini, zosuta komanso zamchere. Soseji zosiyanasiyana, masoseji, mafuta anyama osavomerezeka kwambiri.

Margarine ndi mafuta enaake amafuta mulibe mafuta ambiri, chifukwa amachokera m'mafuta azomera. Koma amatha kupangitsa kuti thupi lipange. Zotsatira zoyipa zazikulu za zinthu zotere ndizopezeka m'mafuta ambiri. Pofuna kuzisenda, chiwindi chimapanga lipids yambiri. Njira imodzimodziyo yopangira lipids yotsika pang'ono imapezeka ndikugwiritsa ntchito nyama ndi soseji.

Maswiti amayenera kuphatikizidwanso pambali pazakudya za anthu omwe ali ndi mafuta ambiri. Izi zimaphatikizapo makeke, makeke, maswiti, chokoleti, ndi zina zambiri.

Ndi cholesterol yowonjezereka mwa akazi ndi amuna, kudya mchere kumachepa. Itha kudyedwa patsiku osapitilira 5. Imangowonjezedwa muzakudya zokha.

Kutsika kwa mchere wambiri sikulimbikitsidwa osati cholesterol, komanso matenda oopsa.

Mndandanda wazinthu zothandiza

Zakudya zopanda chokolesterol zimatha kukhala zosiyanasiyana.Popeza mndandanda wazinthu zochepetsera cholesterol ndizambiri:

• Mitundu yamafuta ochepa am'madzi am'madzi.
• Zinthu zamafuta ochepa mkaka.
• Nyama yamafuta ochepa - nyama yamwana wamkati, nkhuku, kalulu, nkhuku.
• Masamba ndi zipatso, timangolimbikitsidwa kuchepetsa mbatata ndi nyemba. Podya zinthu zambiri zotere, thupi limadzaza ndi mchere komanso mavitamini, omwe amagwira ntchito ngati antioxidants. Chifukwa chake, ndizotheka kuchepetsa cholesterol yamagazi, zomwe zikutanthauza kuyeretsa mitsempha yamagazi yamapazi.
• Mkate uzikhala wa ufa wofufuza, ndipo pasitala uyenera kuchokera ku tirigu wa durum. Bwino kuti mkatewo unali dzulo.
• Mafuta azomera - maolivi, mpendadzuwa, chimanga.
• Kuchokera pamaswiti mungagwiritse ntchito zakudya zopangidwa ndi nyumba komanso marmalade, ma cookie oatmeal ndi maswiti ena okhala ndi shuga ochepa.

Komanso bowa wa broccoli ndi oyisitara amaonedwa kuti amachepetsa cholesterol yayikulu. Zakudya izi ziyenera kudyedwa. Mwachitsanzo, bowa wa oyisitara amakhala ndi ma statins, omwe amachepetsa milingo ya otsika osalimba m'thupi. Mwa anthu omwe ali ndi atherosulinosis, mafangayi amalepheretsa mapangidwe a atherosulinotic malo omwe amatseka lumen m'mitsempha yamagazi. Izi zimafanana ndi zomwe mankhwala amapanga. Garlic imakhudzanso chimodzimodzi. Muyenera muzidya mwanjira yake yoyera, komanso pali mankhwala ambiri azikhalidwe zochizira atherosulinosis zochokera pamenepo.

Hering ndi chinthu china chomwe chingathandize kuchepetsa lipids. Kuchepa kwake kumachitika chifukwa cha mafuta a omega-3 acids. M'mitundu yamtunduwu mumakhala nsomba zambiri. Kodi mungadye bwanji nsomba zomwe zili ndi cholesterol yambiri? Kuphatikiza pa hering'i, ndikofunikira kuti mitundu ina ya nsomba zam'madzi imakhalapo nthawi zonse muzakudya. Imafunika kuwotchera, kapena kuwotcha. Amaloledwanso kudya msuzi pa msuzi wachiwiri wa nsomba.

Kuti muchepetse cholesterol, idyani michere yambiri, ma almond, pistachios, walnuts, hazelnuts. Muyenera kudya mtedza tsiku ndi tsiku, koma musaiwale kuti ali ndi kalori yayitali. Pali zakudya zapadera zomwe malonda onse amawerengedwa ndi magalamu.

Chinanso chomwe mungadye ndi cholesterol yayikulu? Mafuta ambiri oatmeal amaloledwa. Ili ndi fiber, yomwe imatha kutsitsa cholesterol yamagazi. Zadziwika kuti ngati mugwiritsa ntchito porridge iyi 1-2 nthawi patsiku, ndiye kuti kuchepa kwa lipids ya 4% kapena kupitirirapo ndi kotheka. Posakhalitsa, chizindikirochi chimatha kubwezeretsedwanso.

Kodi nditha kumwa zakumwa zochepetsera zamkati za magazi? Njira yothandiza kwambiri ndi mankhwala a juwisi. Timadziti tofinyira kumene tiyenera kumwedwa nthawi zonse. Pankhaniyi, sikuti ma lipid okha amapakidwa, komanso poizoni wa m'thupi. Kupanga madzi, mutha kugwiritsa ntchito kaloti, phwetekere, udzu winawake, nkhaka, kabichi, maapulo ndi zipatso zamalanje.

Kuthandizira kupewa

Zomwe mukufuna komanso zomwe mungadye ngati kupewa cholesterol ikukula? Malangizo onse omwe ali pamwambawa ndi oyenera izi. Koma kuwonjezera apo, zitha kudziwika kuti kuti muchepetse cholesterol, muyenera kusiya mowa ndi kusuta. Kuchokera ku zakumwa zoledzeretsa mumatha kumwa vinyo wofiira wapamwamba kwambiri, chifukwa ali ndi flavonoids. Ndi zinthu izi zomwe zimakhudza mitsempha yamagazi, chifukwa zimalimbitsa ma capillaries ndikuchepetsa kugunda kwa magazi. Koma kuchuluka kwa vinyo wofiira sikuyenera kupitirira 50 g patsiku.

Nikotine amasokoneza mitsempha yamagazi, komanso amachepetsa njira zonse za metabolic mthupi. Izi zikutanthauza kuti ngati munthu amasuta, lipids sidzachepa mwachilengedwe. Kuonjezera zomwe zili "zoipa" lipids zimatha kuzimiritsa mwachangu pazakudya zachangu. Chifukwa chake, ndikofunikira kusiya zizolowezi zotere. Ndikulimbikitsidwa kudya adyo pafupipafupi, imatha kuchepetsa cholesterol, yomwe imatchinga mitsempha yamagazi.

Ndikulimbikitsidwa kudya zipatso za zipatso, chifukwa zimadzaza ndi pectin. Kuphatikiza apo, zipatsozi zimayenera kudyedwa pamlingo woyenera wa cholesterol, chifukwa ndizothandiza kwambiri.Pazonse, yesani kudya zakudya zabwino zokha, izi zingakuthandizeni kukonza thanzi lanu lonse!