Zakudya Zabwino Kwambiri Cholesterol

Kwa zaka makumi angapo, asayansi amalimbikitsa zakudya zomwe sizimapatula zakudya zomwe zili ndi mafuta ambiri. Timakhulupirira kuti kumwa nsomba zam'madzi, mazira, tchizi ndi chakudya china kumabweretsa zambiri zamafuta amwazi m'magazi, ndipo sizili kutali kwambiri ndi kukula kwa matenda a mtima. Poganizira izi, odwala adalangizidwa kuti azingodya zakudya zam'mera zokha. Komabe, tsopano zonse zasintha. Zomwe zimapezeka m'masiku athu ano zimatsutsa nthano za kuopsa kwa cholesterol ndipo zimasinthira lingaliro lazakudya zofunika.

Mfundo zakupatsa thanzi kwa cholesterol yayikulu

Vutoli linapezeka m'zaka za m'ma 1800 ndipo limadziwika kuti ndi mafuta, koma patatha zaka 100, ochita kafukufuku adatsimikizira kuti cholesterol ndi mowa. Kuchokera pakuwona zamankhwala, ndikulondola kwambiri kuti amazitcha cholesterol, koma ku Russia amagwiritsa ntchito dzina lakale. Kuphatikiza apo, zidapezeka kuti chinthucho ndichopanga ma cell a zamoyo zonse, kupatula mabakiteriya, bowa ndi zomera. Poganizira izi, chakudya chomwe chimakhala ndi cholesterol yayitali kuyambira pothetsa kumwa nyama.

Chozizwitsa chodabwitsa chinakhazikitsidwa pambuyo pake: thupi limalandira 20% yokha ya cholesterol kuchokera ku chakudya, ndikupanga enawo 80 otsala okha. Kuchepetsa kumwa kwa nyama sikutha kuzikhudza ma magazi. Mulingo wokwezeka wa chinthu nthawi zambiri umalumikizidwa ndi kuphwanya kwa metabolida wa metabolidi. Chakudya chomwe cholinga chake ndi kuthana ndi cholesterol yapamwamba chidakonzedwanso.

Gome 1. Mfundo zoyambirira za kadyedwe

Malangizo	Mafotokozedwe
Kuchepetsa kwambiri mafuta odzola ndi mafuta amkati omwe amakhudza zimayambitsa matenda a lipid	Ndikofunika kuchotsa mafuta a mgwalangwa, mafuta a kokonati, nyama yankhumba, ng'ombe yam'mbuyo, batala, margarine, chakudya mwachangu pazakudya. Ndimalola kuti izi zizigwiritsidwa ntchito muzochepa. Ma calorie awo patsiku sayenera kupitilira 7-10 peresenti ya zakudya za kalori tsiku lililonse
Phatikizaninso mafuta a monounsaturated, polyunsaturated ndi omega-3 acid acid	Mafuta olimbikitsidwa, mafuta opendekera, avocado, nsomba zam'nyanja, mtedza, nyongolosi ya tirigu, nyemba nyemba, nyemba, etc.
Muchepetse Zakudya Zopatsa Mphamvu	Zakudya kuti muchepetse mafuta m'thupi zimaphatikizira kuphika, maswiti, confectionery
Muzidya zakudya zowiritsa kapena chakudya chopangidwa ndi chowiritsa chambiri	Osamadya okazinga kapena okazinga kwambiri
Idyani zamasamba	Ma acid ndi ma pectins amaletsa kukhathamiritsa kwa cholesterol

Ndikulimbikitsidwa kudya m'magawo ang'onoang'ono, mara 4-6 patsiku. Kuphatikiza apo, ndikofunikira kumwa zamadzi zambiri.

Zotengera zapamwamba za LDL-kutsitsa komanso kuyeretsa

Zakudya zina zimakhala ndi zinthu zomwe zimapangitsa kuti ma lipoprotein azikhala otsika kwambiri. Zakudya zotere ziyenera kuphatikizidwa ndi zakudya kuti muchepetse cholesterol, zambiri zimaperekedwa pagome.

Gome 2. Zakudya zothandiza kutsitsa LDL

Chofunikira	Zotsatira	Zili ndi chiyani
Resveratrol	Limalimbikitsa makutidwe ndi okosijeni a otsika kachulukidwe lipoprotein, kupondereza kutupa, kumachepetsa magazi, etc.	Cocoa, mtedza, zikopa za mphesa, vin, etc.
Chomera Chomera	Imalepheretsa mayamwidwe a cholesterol m'matumbo	Mpendadzuwa ndi mafuta achifwamba, mafuta a buckthorn, etc.
Ma Flavonoids	Zothandiza pa kagayidwe	Tiyi yobiriwira, vinyo wofiira, sea buckthorn, chokoleti chamdima, etc.
CHIKWANGWANI	Chakudya chotsitsa cholesterol iyenera kuphatikizapo fiber. Ndikofunikira pakugwirira kwina kwa ntchito m'mimba	Maphala, mtedza, maapulo owuma, maapulo, zoumba, bowa, etc.
Mafuta achepetsa osaphatikizika	Ndi gawo limodzi la lipid metabolism.	Salimoni, sardines, hake, cod, ndi zina zambiri.

Zakudya zomwe zili ndi cholesterol yayikulu zimaphatikizanso zitsamba zatsopano, makangaza, zipatso, ndi zina zotere. Ndikulimbikitsidwa kuti muzitha kumadzola madzi osapsa, koma ochepa.

Menyu wopanda cholesterol sabata iliyonse

Kukana kwathunthu kogwiritsa ntchito cholesterol ndikosatheka. Komanso, zakudya zopanda mafuta a cholesterol zimatha kuyambitsa kuphatikiza kwa mowa wamafuta ndi thupi lokha. Ndikwabwino kumanga chakudya kuchokera pazakudya zopatsa thanzi.

Gome 3. Mndandanda wazakudya zomwe zalimbikitsidwa kwa cholesterol yambiri kwa sabata limodzi

Tsiku la sabata	Zosintha zachitsanzo
Lolemba	Chakudya cham'mawa: omelette wokhala ndi mapuloteni, tiyi wobiriwira, gawo la chocolate
Chakudya cham'mawa chachiwiri: saladi wamasamba ndi mafuta a maolivi / mafuta
Chakudya chamasana: msuzi wamadzi amchere amchere, ndiwo zamasamba ophika, madzi a makangaza
Chakudya chamadzulo: saladi ya bere ya nkhuku ndi avocado ndi mafuta a azitona, kagawo ka mkate wa tirigu
Lachiwiri	Oatmeal pamadzi ndi maapricots owuma, zipatso zam'madzi zamchere
Yogurt yamafuta ochepa, apulo
Zakudya zomwe zimachitika mlungu uliwonse zakudya mafuta a cholesterol zimatha kukhala ndi msuzi wamafuta osafunsa, bere la nkhuku yophika ndi katsitsumzukwa kwa chakudya chamadzulo
Chakudya chamadzulo: phala la buckwheat, saladi yamasamba
Lachitatu	Kanyumba tchizi casserole ndi zipatso
Mkate wosankhidwa ndi kagawo ka phwetekere, zitsamba ndi mafuta
Msuzi wa nkhuku, nyama yodulidwa ng'ombe
Chakudya chamadzulo: vinaigrette ndi mafuta a azitona
Lachinayi	Chakudya cham'mawa: saladi wa zipatso wokometsedwa ndi yogurt
Chakudya chamadzulo: mtedza wambiri ndi nthochi
Chakudya chamadzulo: msuzi wophika kabichi, mphodza wamasamba
Zakudya za cholesterol ziyenera kuphatikizapo mbale zotentha. Pazakudya zamadzulo, ma cutlets akuwotcha, nyama yowotchera yophika ndi mafuta a maolivi ndiyabwino
Lachisanu	Chakudya cham'mawa: cutlets karoti wosenda, msuzi wa rosehip
Chakudya cham'mawa chachiwiri: sangweji yokhala ndi nsomba yophika ndi mapeyala
Chakudya chamasana: msuzi wa beetroot, kabichi wowotchera, chidutswa chophika nkhuku
Chakudya chamadzulo: phala la barele ndi ng'ombe yophika
Loweruka	Chakudya cham'mawa: khofi wopanda shuga, skim tchizi tchizi chophika mu uvuni
Chakudya cham'mawa chachiwiri: madzi a lalanje, ochepa zipatso zouma
Ngati cholesterol imakwezedwa, chakudyacho chimatha kuphatikiza kachuno kokhoma ndi barele, kabichi schnitzel
Chakudya chamadzulo: filimu yophika nsomba ndi saladi wa masamba
Lamlungu	Chakudya cham'mawa: zakudya zabwino za apulo, mapira ndi mapira
Chakudya chamadzulo: mabisiketi amphaka, tofu, amadyera
Chakudya chamasana: borsch yotsika, coleslaw ndi kaloti, nkhuku za nyama ya nkhuku
Chakudya chamadzulo: masamba casserole, chakumwa cha mkaka wowawasa

Zakudya zomwe zimatha sabata imodzi kuti athe kudya zakudya zamafuta ambiri ndi pafupifupi. Mutha kupeza malingaliro kuchokera kwa owonetsa zakudya.

Chinsinsi chothandiza kutsitsa lipoproteins zamagazi

Zakudya zosiyanasiyana zomwe zimaloledwa zimakupatsani mwayi kudya zakudya zosiyanasiyana komanso zosangalatsa. Zakudya za "cholesterol" odwala sabata imodzi zimatha kuphatikizapo maphikidwe osangalatsa. M'pofunika kulabadira dzungu phala. Kwa iye mudzamufuna:

• mapira kapena oatmeal
• dzungu
• mkaka wamafuta ochepa
• madzi.

Dzungu ayenera peeled, kudula ndi kuphika mpaka zofewa. Kenako pogaya mu blender ndikuwonjezera phala lomwe lakonzedwa mkaka ndi madzi muyezo wa 1 mpaka 1. Ndi bwino kupewa shuga. Kuphatikiza apo, pofuna kulawa, ndizovomerezeka kuwonjezera mtedza kapena zipatso zatsopano.

Mapira phala ndi dzungu atha kukonzekera mumphika

Mafuta a fulakesi kuti muchepe

Mafuta apamwamba azomera ndizofunikira kwambiri pakudya kwamtundu wabwino. Zakudya za cholesterol zimatha kukhala ndi mafuta a mbewu ya fulakesi.

Ndi zoletsedwa kotheratu kudya decoctions ndi infusions popanda kukaonana ndi katswiri. Nthawi zina, zakudya zamafuta ambiri zimaperekedwa ndi:

• kulowetsedwa kwa dandelion
• mtengo wa licorice,
• kulowetsedwa kwa "marigolds",
• mtundu wa laimu, etc.

Kodi sichingadyedwe pambuyo pa 50?

Pazaka izi, kagayidwe kamachepa. Komabe, cholesterol yokwezeka pambuyo pa zaka 50 sikuti nthawi zonse zimakhala chizindikiro chododometsa ndipo imafuna kudya mosamalitsa. Ngati dokotala akuvomereza kuti musinthe zakudya, zakudya zake zizikhala chimodzimodzi:

• kukana mafuta "oyipa", kuchepetsa zakudya zamafuta,
• Zakudya zamafuta ambiri pambuyo pama 50 amatanthauza chakudya chamagulu,
• chakumwa cha chimanga, masamba.

Mndandanda wazomwe simungadye ndi mafuta a cholesterol ndi ofanana: chakudya chofulumira, chosuta, chosenda kwambiri, nyama yankhumba, ndi zina zambiri.

Chinanso chomwe mungachite kuti muchepetse?

Inde, kudya mafuta a cholesterol omwe ali ndi cholesterol yambiri "yoyipa" ndikofunikira kwambiri. Kudya zakudya zoyenera kumatulutsa kagayidwe ka lipid. Komabe, ndizofunikira kusiya kusiya kusuta ndi kumwa mowa. Kuphatikiza apo, ndikofunikira kuthana ndi kuchepa kwa magalimoto. Mu milandu yayikulu, lipid-kuchepetsa mankhwala tikulimbikitsidwa kusintha chizindikiritso.

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:

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.
4. Siyani kugula makeke, zakudya zotsekemera. Ndikwabwino kuphika nokha pazinthu zovomerezeka.
5. Ndikofunikira kuti muchepetse kudya kwa mafuta ndi wachitatu, pomwe masamba azamasamba amayenera kusiyidwa kwathunthu ndikusinthidwa ndi mafuta a masamba - maolivi, malembe, chimanga, sesame. Mafuta ophikira amagwiritsidwa ntchito kwakukulu pakuvala masaladi ndi mbale zina, ndipo zakudya yokazinga ziyenera kusiyidwa kwathunthu, chifukwa zimatha kuwonjezera 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 ambiri a polyunsaturated omwe amathandizira kuyeretsa ziwiya za malo a atherosranceotic. 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

Pogwira ntchito mokwanira ndi thupi, munthu ayenera kulandira mapuloteni, mafuta ndi chakudya ndi chakudya, kotero anthu omwe ali ndi cholesterol yayikulu m'magazi sangathenso kusiya mafuta.

Ambiri aife timazolowera kupangira mapuloteni kuchokera ku nyama, ndipo nthawi zambiri kuchokera kwa nkhumba. Koma ndi gwero la cholesterol yambiri. Nanga pali chiyani chokwanira kudya mokwanira komanso moyenera osasokoneza thanzi?

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.

Phindu la chakudya choterechi chimakhala ndi zomwe zimakhala ndizakudya zambiri, 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.

Ngakhale mafuta amasamba sangathe kugwiritsidwa ntchito pokazinga zakudya, ndibwino kusesa nawo saladi. Mwanthawi imeneyi, amathandizira kuwonjezera anti-atherogenic lipids, zomwe ndizofunikira kwambiri kuti lipid metabolism ikhale pamlingo woyenera.

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.

Kodi ndi chiyani chomwe sichingadyedwe?

Pachigawo choyambirira cha kusintha kwa zakudya zopatsa thanzi, zingakhale zovuta kukumbukira kuti ndi zakudya ziti zomwe mungadye komanso zomwe ndibwino kuzikana kapena kudya pang'ono. 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	Kanani kwathunthu	Chalangizidwa kuti mugwiritse ntchito	Kutha kukhala kochepa	Kanani kwathunthu
Mafuta			Zinthu zamkaka
Mafuta aliwonse azomera	Mafuta	Margarine, mafuta amanyama onse, batala	Tchizi chamafuta ochepa komanso tchizi, kefir, yogati, mkaka ndi yogati mpaka mafuta 1%	Zinthu Zapakatikati Pakati	Zonse zamafuta amkaka, kuphatikiza mkaka
Nyanja / nsomba			Nyama / nkhuku
Nsomba zamafuta ochepa (makamaka nyanja zozizira), zovekedwa, zophika kapena kuphika	Mausito, nkhanu	Zonenepa kapena nsomba yokazinga, squid	Turkey kapena nkhuku yopanda mafuta ndi khungu, kalulu, nyama yamchere	Ng ombe yodwala, mwanawankhosa	Nkhumba, abakha, tsekwe, nyama iliyonse yotsirizidwa, phala
Maphunziro oyambira			Chikhalidwe
Masamba ophika masamba	Msuzi wa nsomba	Msuzi ndi nyama msuzi ndi yokazinga	Durum tirigu pasitala ndi mkate	Mkate, ma muffins	Zinthu zopangidwa ndi tirigu
Mazira			Mtedza
Mapulogalamu a nkhuku kapena zinziri	Dzira lonse (pafupipafupi 2 pa sabata)	Mazira okazinga	Ma alonde, ma walnuts	Pistachios, hazelnuts	Coconut, Wowotchera kapena Wodula Mtedza
Masamba, zipatso			Zakudya zamafuta
Mitundu, nyemba, masamba ndi zipatso, komanso zouma, mbatata zamatumba	Maapulo ophika, masamba ophika	Masamba okazinga, mbatata yachangu	Zakudya zopangidwa kuchokera ku zipatso zachilengedwe, zakumwa za zipatso kapena timadziti ta shuga pang'ono	Kuphika makeke, makeke	Kirimu wowawasa, makeke, makeke
Zonunkhira			Zakumwa
Mpiru	Msuzi wa soya, ketchup	Mayonesi ndi wowawasa zonona chilichonse mafuta	Zakumwa zothira zitsamba, tiyi	Mowa	Cocoa amamwa, khofi

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

Kodi chakudya chamafuta ndi chambiri?

Ngati munthu ali ndi cholesterol yayikulu m'magazi, kudya kwake kwa tsiku ndi tsiku sikuyenera kupitirira 200-250 mg, potengera njira ya atherosulinotic mthupi.

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

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.

Ndi zakudya ziti zopanda cholesterol?

Kuti muchepetse cholesterol "yoyipa" m'magazi ndikuwonjezera kuchuluka kwa anti-atherogenic lipids, muyenera kuyang'ana kwambiri pazomwe mulibe cholesterol kapena momwe muliri ochepa. 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 zinthu zogulitsira zofananira 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, ndi bwino kuganizira zamtengo wapatali zopatsa mphamvu,
• 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.

Ndi zakudya ziti zomwe zimachepetsa cholesterol yamagazi?

Kwazaka makumi angapo zapitazi, maphunziro apamwamba ambiri adachitidwa m'maiko osiyanasiyana, zomwe zatsimikizira kuti cholesterol ndi zakudya 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 chimalemera kwambiri mu phytosterols: 76 magalamu a beta-sitosterol amapezeka mu 100 g. Ngati mumadya theka la chipatsochi tsiku lililonse, ndiye pambuyo pa 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, simungangochepetsa 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,
• njere za fulakesi - mtengo wamphamvu kwambiri womwe umathandizira kulimbana ndi mafuta m'thupi,
• 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 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 momwe amalembera atherosrance
• 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.