Chakudya chapadera cha cholesterol yayikulu

Matenda a shuga amaphatikizika ndi cholesterol yowonjezereka m'magazi, zomwe zimabweretsa zovuta zingapo.

Cholesterol wamba abwinobwino sapitirira 5,2 mmol. Kwa akazi, chizindikiro choyenera ndi mpaka 4,7. Ngati ndichoposa chiwerengero cha 5.2, koma pansipa 6.4 mmol, ndiye kuti pali kuphwanya kwazonse. Ndi zizindikiro kupitirira 6.4 mmol, munthu ayenera kulandira chithandizo mwachangu. Mkhalidwe wowopsa ndi mafuta a cholesterol pamwamba pa 7.8 mmol.

Ngati matenda a shuga adapezeka koyamba, ndiye kuti pali kuwonjezeka kwa cholesterol. Mtundu wachiwiri wa matenda ashuga, mtunduwu umalumikizidwa ndi kunenepa kwambiri, komwe kumakhudza pafupifupi anthu onse omwe ali ndi shuga wamagazi ambiri. Munthu ndi zomwe amadya. Chifukwa chake, ndiye zakudya zomwe zimapanga maziko a chithandizo, kuphatikiza ndi kuchuluka kwa shuga m'magazi. Zakudya zopatsa thanzi zimatanthawuza zoletsa zingapo zomwe ziyenera kutsatiridwa.

Mfundo zoyambirira za zakudya

Lamulo lalikulu la zakudya ndizakudya zochepa zomwe zimakhala ndi mafuta. Kufunika kwa tsiku ndi tsiku kwa cholesterol mwa anthu ndi 1000 mg. Nthawi yomweyo, thupi limatha kudzipangira kuchuluka kwa 80%. 20% yotsala imapezeka pazinthu zanyama.

Chidwi cha chakudya chopatsa thanzi komanso zakudya zamafuta kwambiri zimakhudza thanzi. Ngati pali kuchuluka kwa shuga m'magazi, ndiye kuti zakudya zake ziyenera kuthandizidwa kwambiri.

Anthu omwe alibe mavuto azaumoyo amathanso kutsatira mfundo za zakudya zochepa za cholesterol ngati njira yoletsera.

Kuti tichotse bwino chiwalochi, mfundo zotsatirazi ziyenera kutsatiridwa:

1. Chakudya chamagulu. Zakudya ziyenera kumwedwa m'magawo ang'onoang'ono komanso pafupipafupi. Chifukwa cha izi, chiopsezo chodya zakudya zochulukirapo ndizochepa.
2. Zakudya zochepa zamafuta a nyama - zimakhudza kwambiri mafuta m'thupi. Gwiritsani ntchito mafuta a azitona pa zakudya yokazinga.
3. Zakudya zamchere zochepa. Mlingo watsiku ndi tsiku sayenera kupitilira magalamu asanu. Mchere umasungabe madzi amkati ndipo umalimbikitsa mapangidwe a edema.
4. Kukana kwathunthu kumwa mowa ndi fodya. Izi zimadzetsa magazi, zomwe zimabweretsa zovuta zingapo.
5. Kuchuluka kwa nyama nthawi imodzi sikuyenera kupitirira 100 magalamu.
6. Kumwa moyenera mkaka ndi zinthu zomwe zimakhala ndi mkaka.
7. Mbalame imayenera kudyedwa yopanda mafuta ndi khungu.
8. Pakumazimiririka, kusowa kwa mafuta kungalipiridwe ndi madzi opanda kanthu.
9. Chofunikira pazakudya ndikugwiritsa ntchito fiber, chifukwa zimalepheretsa kuyamwa kwa cholesterol m'matumbo am'mimba. Kuchuluka kwake kumakhala ndi chimanga, masamba, zipatso. Sankhani zamasamba zomwe zimakhala ndi wowuma ochepa. Anyezi ndi adyo ndizothandiza kwambiri, ziyenera kudyedwa zosaphika.
10. Kugwiritsa ntchito vitamini D, ambiri omwe amapezeka mu nsomba.

Zakudya zimathandizira kukonza zambiri, kuchepetsa kuchuluka kwa mafuta ndikuwongolera njira za metabolic mthupi.

Zoti asadye?

Ngati chizindikirocho chikuposa zomwe zikuchitika, ndiye kuti mndandanda wazomwe zalembedwa pansipa uzikhala wochepa. Mukafuna kuchulukirapo, musakane kuzitenga.

Zakudya zoletsedwa:

1. Zakudya zamafuta ambiri komanso shuga wambiri: makeke, mchere, maswiti.
2. Zakudya zopangidwa kuchokera mkati mwa nyama, monga: chiwindi, lilime, impso, mtima.
3. Zakudya zakusuta ndi soseji, masoseji ali ndi mafuta ambiri oyipa.
4. Zinthu zomwe zimakhala ndi mkaka. Kirimu ndi wowawasa kirimu kwambiri mafuta, zikuyenera kudyedwa pang'ono. Mayonesi ndi oletsedwa, ngati kuli kotheka, ayenera kuphatikizidwa kwathunthu kuzakudya. Ma saladi amatha kupaka mafuta ndi chimanga, maolivi, mpendadzuwa, fulakesi.
5. Osamadya nkhuku yolk, popeza ili ndi cholesterol yambiri. Ngati tilingalira dzira lonse, ndiye kuti lili ndi kuchuluka kwa chloramphenicol, komwe kumachepetsa zinthu zoyipa zomwe zili mu yolk.
6. M'malo mwa nyama yamafuta, muyenera kulabadira nkhuku ndi nsomba.
7. Shirimp
8. Ice cream, chifukwa mumakhala ndi shuga wambiri.
9. Chakudya Chachangu: Agalu Otentha, Hamburger, ndi Chips.
10. M'pofunika kuchotsa mafuta nyama musanaphike. Njira yabwino ndi ng'ombe, mwanawankhosa, nyama yamavalo.
11. Mitundu yosiyanasiyana ya tchizi.

Zinthu Zololedwa

Ndi zakudya ziti zomwe zimachepetsa cholesterol? Zakudyazo ziyenera kulemezedwa ndi mafuta ofunikira, omwe ali ndi mafuta am'masamba, nsomba zamafuta, mtedza.

Asayansi atsimikizira kuti panganoli limapezeka m'mafuta azomera. Chifukwa chake, zitha kutengedwa popanda malire. Kuti mupeze phindu lalikulu, sizikulimbikitsidwa kuti muzitenthe. Zogwiritsidwa ntchito kuwonjezera pa phala, mukamakonza saladi kuchokera masamba ndi zipatso.

Nsomba ziyenera kuwonjezedwa muzakudya kamodzi kawiri pa sabata. Njira yabwino ndi nsomba zam'nyanja. Mukhoza kutenga chiwindi kuchokera ku mitundu yosiyanasiyana ya nsomba, komanso mafuta osungunuka kapena mafuta a capular. Mafuta a Omega-3 amawonda magazi ndipo amatulutsa cholesterol.

Kugula mkaka, kirimu wowawasa, kirimu, kefir, tchizi chanyumba chokhala ndi mafuta ochepa. Macaroni kokha kuchokera ku tirigu wa durum. Mkate wopangidwa ndi chinangwa. Zakudya zamafuta ochepa: nkhuku, kalulu, nkhuku.

Ndikulimbikitsidwa kudya masamba ambiri osiyanasiyana, makamaka masamba. Oxalic acid, yomwe imapezeka kabichi, sorelo, sipinachi, imachepetsa mafuta othandizira m'thupi.

Mafuta okhala ndi masamba amachotsa shuga ndi mafuta ochulukirapo. Porridge iyenera kukonzedwa kuchokera ku tirigu wopanda mafuta. Oat, tirigu kapena buckwheat porridge ndi mafuta aliwonse amasamba - abwino poyambira tsiku.

Monga zakumwa, mutha kugwiritsa ntchito mankhwala osiyanasiyana azitsamba ndi wobiriwira, madzi amchere, timadziti. Osatengera khofi. Zakudya zotsekemera, zakumwa za zipatso, masaladi a zipatso, zipatso zamasamba ndizoyenera.

Ngati cholesterol ndi shuga m'magazi ndizakwezedwa, muyenera kupanga mapulani azakudya za tsiku ndi tsiku. Zakudya ziyenera kumwedwa kangapo pa tsiku pazigawo zochepa.

Zosankha zamasiku:

1. Chakudya cham'mawa. Buckwheat kapena phala la tirigu wokhala ndi apulo kapena lalanje. Tiyi, khofi, compote wopanda zipatso.
2. Chakudya cham'mawa chachiwiri. Nkhaka, phwetekere, letesi ndi sipinachi saladi ndi mafuta. Kapu ya karoti.
3. Chakudya chamadzulo. Msuzi ndi mafuta a azitona. Kachiwiri, nkhuku zodula nkhuku ndi masamba mphodza. Gawo la mkate ndi madzi a apulo.
4. Tiyi yapamwamba. Oatmeal ndi kapu ya madzi apulosi.
5. Chakudya chamadzulo. Nsomba zovekedwa, mkate wa chinangwa, tiyi kapena msuzi wamtchire udatuluka popanda shuga.

Zakudya zoyenera zimathandiza kuiwala za matenda ndikukhala ndi moyo wonse.

Kufunika kwa zakudya zoyenera

Zakudya zimathandizira kuyang'anira zomwe zili za lipoprotein, chifukwa chomwe mulingo wa chinthu m'magazi umatsika. Nthawi zambiri, chizindikirocho chimatha kukhala chosakanikirana ndi zakudya zoyenera, ngakhale popanda kugwiritsa ntchito mankhwala apadera.

Ma diamita ali ndi ziwiya zoyera. Izi zimathandiza pamtima dongosolo, khungu, misomali, tsitsi.

Zakudya zopanda mafuta a cholesterol zimakhala ndi antioxidants. Zinthu izi zimathandizira kuchepetsa kusintha kwa zomwe zimachitika pakhungu pakhungu, komanso kupewa ma pathologies osiyanasiyana kuti asatukuke.

Zotsatira za kusadya

Ngati kusanthula kunawonetsa cholesterol yayikulu, ndikofunikira kuti mupite patsogolo kuti muchepetse. Kuti muchite izi, wodwalayo ayenera kutsatira zakudya zokhwima. Ngati izi sizikuwoneka, matendawa atha kukulira.

Mlingo wowonjezereka wa lipophilic mankhwala ndi shuga wamagazi amadzala ndikukula kwa atherosulinosis yamitsempha ndi mitsempha. Matendawa amapezeka pamene cholesterol plaques amapezeka m'mitsempha ndipo amatha pang'ono kapena kuthanulira lumen. Izi zimabweretsa zovuta zamagazi.

Mafuta ambiri owopsa amatha kupweteketsa amuna ndi akazi (kuwonongeka kwa ubongo chifukwa cha kusokonezeka kwamagazi), myocardial infarction (kusintha kwa necrotic mu minofu ya mtima).

Ndi cholesterol yayikulu, matenda atherosulinosis amatha kuchitika, momwe mumakhala mavuto amakumbukiro, kusamva ndi kuwona.

Zithunzi pazakuchepetsa magazi m'thupi:

Kumbukirani kuti zakudya ndi njira zina zochiritsira zitha kugwiritsidwa ntchito mutakambirana ndi dokotala. Kudzipatsa nokha mankhwala kukhala koopsa.

Kodi cholesterol ndi chiyani ndi gawo lake m'thupi

Cholesterol ndi gawo lofunikira kwambiri paumoyo wa anthu, kutenga nawo mbali pazochita zosiyanasiyana za thupi. Popanda izi, njira za metabolic sizigwira ntchito moyenera, zazing'ono zimapezeka mu minyewa ya m'mitsempha, ubongo ndi ziwalo za ma cell.

Mahomoni amapangidwa kuchokera ku maselo ake (mwachitsanzo, testosterone mwa amuna), ndipo ngati cholesterol sikokwanira, vuto looneka la mahomoni limatha kuchitika.

Izi, zofanana ndi sera, zimachokera ku chakudya ndipo zimapangidwanso mkati mwa thupi. Osapitirira 20% ya cholesterol yomwe imalowa m'thupi ndi chakudya, kuchuluka kwakukulu kumapangidwa ndi maselo a chiwindi.

Zomwe zimapangitsa kuchuluka kwa cholesterol yamagazi mwa amuna ndi akazi:

1. Kulephera kwa mahormoni kumabweretsa kudumphira mu cholesterol,
2. Matenda owopsa pafupipafupi,
3. Khalidwe labwino
4. Kusuta, mitundu yayikulu komanso yambiri ya mowa,
5. Zaka zaka 40.

Ngati zakudya zokazinga ndi zamafuta zimaposa zakudya zamasamba, chiopsezo cha cholesterol chowonjezereka chikuwonjezeka.

Kunenepa kwambiri nthawi zambiri kumaphatikizidwa ndi matenda amtunduwu, makamaka ngati wodwala akuposa 40. Mlingo wa metabolic umakhudzanso kukula kwa cholesterol stasis.

Zizindikiro zofananira

Mankhwala, kuchuluka kwa cholesterol m'magazi nthawi zambiri kumayesedwa mmol / l, ndipo zofunikira zimadalira msinkhu komanso jenda. Chizindikiro choyenera chimawonedwa pansipa 2.59, ndipo chapamwamba kwambiri chimayamba ndi kusankha 4.14-4.90.

Kutengera mphamvu ya cholesterol m'thupi, imagawidwa kukhala "yoyipa" komanso "yabwino".

Ma lipoproteins okwera kwambiri amatumiza maselo amafuta kuti akonzeke ku chiwindi, kuwaletsa kuti asayikidwe mkati mwa zotengera, motero ndi a cholesterol yabwino.

Mwa amuna, cholowa chapansi ndi 1.036 mmol / l, ndipo okwera kwambiri ndi 6,. kwa akazi - kuchokera 1.29 mmol / l mpaka 5.5.

Chifukwa chake muyenera kuyang'anira kuchuluka kwa chinthu ichi

Ngati cholesterol ilipo m'thupi mopitirira muyeso, siyikumakhudzidwa mwachilengedwe, koma imayikidwa pamakoma a zombo zazikulu komanso zazing'ono. Izi zimapanga mafuta ambiri, zomata komanso zofewa.

Kusunthika koteroko sikungachotsedwe mwa iwo okha, koma, pakudziunjikira, pang'onopang'ono kuphimba kuwunikira kwa mitsempha ndi mitsempha. Izi zimabweretsa chiopsezo cha atherosulinosis, thrombophlebitis, thrombosis, myocardial infarction ndi stroke.

Muzochita zachipatala, pamakhala zochitika pamene dzanja limaleka kulemekezedwa moyenera ndi magazi, atrophy ndikuyenera kudulidwapo.

Kuyesedwa kwa magazi posachedwa ndikuwonetsetsa kuti mafuta ambiri a cholesterol apezeka, ndizotheka kwambiri kupewa kachiromboka.

Chachikulu ndikusintha zakudya zopanda thanzi kuti zikhale chakudya chapadera chokhala ndi cholesterol yayikulu ndikuchita masewera olimbitsa thupi.

Zakudya zabwino zoyeretsa magazi ku cholesterol

Zimatsimikiziridwa kuti zakudya zomwe zimadyedwa pafupipafupi, zimakhudza mwachindunji kuchuluka kwa cholesterol m'magazi. Chifukwa cha ichi, popanda thandizo la mapiritsi, mutha kutsitsa cholesterol ndi 10-15%.

Ndikofunikira kuphatikiza chakudya chopatsa thanzi muzakudya za tsiku ndi tsiku kotero kuti zimakhudza kuchuluka kwa cholesterol m'magazi onse: kumachepetsa kuyamwa m'magazi, kumachepetsa kupanga kwake ndi thupi ndikufulumizitsa kuphipha kwake.

Menyuyi imayenera kukhala ndi chakudya chokhala ndi ulusi wopota kuti ayeretse bwino matumbo ang'onoang'ono kuchokera pamafuta ochulukirapo.

Ulusi wophatikiza amakhala ndi mfundo yawoyake yochitira: samayamwa ndipo sagonjetsedwa ndi thupi, koma kutupa m'matumbo, kenako ndikuyika zinthu zovulaza ndikuwapaka ndowe.

Nthawi yomweyo, peristalsis pamimba pamimba imayenda bwino, ndipo nthawi yolumikizana ndi cholesterol yokhala ndi makina ang'onoang'ono a m'matumbo amachepa.

Zakudya zitatu zothandiza kwambiri za cholesterol yayikulu kuti zitsitse:

1. Broccoli -Chopanga momwe mumakhala zakudya zamafuta ndizowola zambiri. Izi zofunikira zimasokoneza mayamwidwe a cholesterol m'magazi. Kuti muwonjezere machiritso, muyenera kudya osachepera 400 magalamu a broccoli patsiku,
2. Bowa wa oyisitara - muli ndi ma statin achilengedwe (mumankhwala mumakhala mankhwala omwe ali ndi fomula yemweyo). Katunduyu amatha kuchepetsa kapangidwe ka cholesterol mthupi, amachotsa zolembera za cholesterol zopangidwa kale ndikuletsa kukula kwawo. Kutumikiridwa kwa bowa tsiku lililonse - pafupifupi magalamu 9,
3. Hering Ndi chinthu chopangidwa ndi mafuta ochulukirapo a Omega3. Ngati zinthu zotere zimaperekedwa nthawi zonse ndi chakudya, ziwiya zimatsukidwa ndi cholesterol ndikuyambanso kukhala ndi thanzi. Ndikokwanira kudya magalamu 100 a chinthu ichi patsiku, kotero kuti kuchuluka kwamafuta acid kumalowa mthupi.

Ndikofunika kusintha mankhwala ndi zinthu zitatuzi, kuti thupi limalandila chithandizo mwachilengedwe momwe mungathere komanso popanda umagwirira.

• Sosefa mumphika, soseji, hamburger, tchipisi, otayika,
• Chakudya chokazinga mu poto
• Ndikofunika kuchepetsa kumwa khofi ndi tiyi,
• Mafuta apamwamba, batala, kirimu, kirimu wowawasa, mayonesi,
• Zakudya za shuga ndizochepa, monga kuphika, maswiti ndi ayisikilimu,
• Mafuta, nyama yosuta, barbecue, baly, Bacon,
• Mazira (kupatula mapuloteni)

Mndandanda wazinthu zovomerezeka:

• Lenti, soya, nyemba, nyemba, nandolo watsopano,
• Squash, biringanya, therere, masamba okhala ndi masamba obiriwira,
• Barele, bulauni, bulauni, bulawheat, oatmeal, porridge yam tirigu,
• Batala limasinthidwa ndi margarine,
• Mkaka wokhala ndi mafuta ochepa osaposa 1%,
• Adyo watsopano
• Nthambi zophika zinthu
• Ananazi, maapulo, kaloti, zipatso zamphesa,
• Tsiku lililonse ndikofunika kumwa kapu ya tiyi wobiriwira,
• Mafuta ophikira ndizofunika,
• Nsomba zamafuta zimakhudza kuchotsedwa kwa cholesterol mthupi.

Werengani apa momwe mungafulumizire kagayidwe. Pali njira zambiri zomwe mungayesere kunyumba.

Ndipo apa taphatikiza mitundu yonse ya mankhwala omwe amadyera omwe amathandizadi.

Zoyenera, nditatha kupezeka kwa cholesterol plaque m'matumbo, ndibwino kusiya kwathunthu nyama ndi mafuta amkaka.

Ngati mukukumbukira, azungu samadwala matenda a angina pectoris, atherosclerosis ndi matenda amtima, komanso onse chifukwa amadya zakudya zabwino zokha.

Poyamba zimakhala zovuta kusiya chizolowezi chofuna kudya nyama, koma pakatha miyezi yochepa thupi limatsukidwa ndikuzolowera zakudya zatsopano.

Zosankha zachitsanzo za cholesterol yayikulu

Mukamapanga menyu watsiku ndi tsiku, zomwe munthu amakonda zimawaganiziridwa. Kuchokera pamndandanda wazinthu zomwe zaloledwa mutha kuphika mbale zilizonse, kuyesa ndikuyesa chatsopano.

Chinthu chachikulu mukamagula chinthu chatsopano ndikulongosola kuchuluka kwa mafuta ake kuti aletsedwe.

Zitsanzo za tsiku limodzi:

• Chakudya cham'mawa: oatmeal wopanda zipatso zouma kapena mphodza, chikho cha tiyi wobiriwira,
• Zosadya: 1 chipatso cha mphesa,
• Chakudya chamadzulo: msuzi ndi nyemba, kapu imodzi ya mkaka wopanda mafuta, chidutswa cha mkate ndi chinangwa,
• Chakudya chamadzulo: mbatata yophika ndi hering'i, saladi yamasamba, kapu ya tiyi wobiriwira.

Pa nkhomaliro, mutha kuphika supu zosiyanasiyana, masamba, nsomba, ndikuphatikiza ndi mpunga ndi buckwheat.

Chakudya chamadzulo chimakhala chosiyanasiyana ngati mumaphika nsomba ndi masamba mu uvuni, yesetsani kuphika mbale za biringanya, ndi kuwonjezera zitsamba zatsopano.

Kukhala kothandiza kwambiri kuphika konda borsch, casserole, phala la pea, saladi ya zipatso ndi zinanazi. Mutha kuwonjezera adyo muzitsulo zakumalizira, mafuta omwe amapezeka ndiopindulitsa pamakoma a zombo zazing'ono.

Broccoli ndi Apple Salad

Saladi ya Broccoli yokhala ndi maapulo imakhala ndi maubwino angapo. Poyamba, ndizothandiza, mutha kupita nanu pachithunzithunzi kapena kudya chakudya cham'mawa, ndipo chachiwiri chimakhala ndi zinthu ziwiri zomwe ndizothandiza muzombo.

Kuti mupange saladi, muyenera 1 mutu wa broccoli watsopano, 1 apulo wokoma, 2 mtedza wosindikizidwa wa pine ndi magalamu 100 a zipatso zouma. Pofuna kuwonjezera mphamvu muyenera:

• 4 tbsp. supuni ya mayonesi
• ¼ ma PC masapota ofiira,
• 6 tbsp. supuni yogati yachi Greek,
• Mchere, tsabola kuti mulawe,
• 1 tbsp. supuni ya apulo cider viniga.

1. Choyamba, konzekerani kuvala, kuwaza anyezi ndikusakaniza ndi mayonesi, tsabola, mchere ndi viniga,
2. Broccoli adayang'anidwa, amawonjezeredwa pa saladi,
3. Pakai apuloyo, isakanizani ndi cranberries ndi mtedza,
4. Zosakaniza zonse zimaphatikizidwa ndi kuvala,
5. Mbaleyi imatha kudyedwa patebulo.

Saladi yokhala ndi broccoli ndi maapulo imakhala yabwino kwambiri nthawi yotentha, pomwe chilakolako chochepa mphamvu, koma thupi limafunikira mavitamini.

Chokolezerani zopangira tokha zotchingira ziwiya "Ndimu ndi adyo"

Ndikofunikira kudumpha ndimu ndi adyo kudzera mu chopukusira cha nyama muyezo wa mandimu atatu mpaka magalamu 100 a adyo. Mafuta omwe amayambitsidwa amayikidwa mumtsuko wa lita zitatu, odzazidwa pamwamba ndi madzi otentha owira ndikutchinga ndi chivindikiro.

Kwa masiku atatu, mtsukowo umayikidwa pamalo otetezedwa ndi kuwala kwa dzuwa, kotero kuti njira yothetsera cholesterol plaques imalowetsedwa. Nthawi ndi nthawi, zomwe zili mumtsukozo ziyenera kusakanikirana.

Madzi omwe adalowetsedwa amasefedwa kudzera mu sieve yayikulu, kudzipatula kwa kuyimitsidwa kosafunikira. Tincture wotsatira uyenera kusungidwa mufiriji ndi kutenga magalamu 100 katatu pa tsiku kwa masiku 40.

Kuti mukhale wofatsa, ndikofunikira kumwa supuni 1-2 katatu patsiku.

Musanayambe kugwiritsa ntchito, muyenera kufunsa dokotala ndikufotokozerani za tsankho la munthu aliyense payekha komanso zotheka kuperewera.

Pambuyo pakukonzekera kwathunthu, zotengera zidzayeretsedwa ndi mafuta ochulukirapo omwe atengedwa pamakoma, kuthamanga kwa magazi kubwereranso kwazonse, ndipo mutu umatha kusiya.

Malamulo onse azakudya

Kutalika kwa chakudya ndi cholesterol yambiri kumadalira kuchuluka kwa kuipitsidwa kwa thupi. Ngati mafinya apangidwa kale m'matumba, ndibwino kuti musasinthe zakudya kwa miyezi isanu ndi umodzi.

Anthu omwe amakonda kuchulukitsa cholesterol ayenera kukhala ndi thanzi labwino pamoyo wawo wonse.

Izi zimagwiranso ntchito kwa okalamba, omwe mamvekedwe a ziwiya zazikulu ndi zazing'ono amachepetsa, komanso kudziunjikira kwa cholesterol kumakhala ndi zotsatira zoyipa kwambiri pamtima.

Kwa akazi ndi abambo, malamulo azakudya ndi omwewo, kusiyana kumangokhala kukula kwa kusungidwa kwa mbale iliyonse.

Ngati munthu akufunadi kukhala ndi moyo wautali, kukhala wathanzi ndi mizimu yabwino, ayenera kuwunika kwambiri cholesterol m'magazi.

Choyamba, ndikofunikira kuwongolera magawo a chakudya ndikudya zakudya zambiri zoyambira. Ngati muwonjezera pamndandanda uno masewera ndi kusiya zizolowezi zoipa, zotsatira zake zimakhala zabwino momwe mungathere.

Ndili ndi zaka 45, ndinayamba kumva kupuma movutikira, kutopa ndi kuwawa mumtima mwanga. Kutembenukira ku dokotala wamtima, ndinazindikira kuti chifukwa chodwaladwala chinali cholesterol yayikulu. Ndidayenera kutsatira zonena za adotolo ndikupita zakudya zapadera, osati zamafuta. Ndinadabwa kuti, nditatha masabata awiri awiri thanzi langa lidayenda bwino, ndinamva kuti ndimatha kupumulanso, osawopa kumva kupweteka pachifuwa. Ndikukonzekera kupitiliza kudya zakudya zanu momwe ndingathere.

Maria Nekrasova, wazaka 46

Zaka ziwiri zapitazo ndidapezeka ndi atherosulinosis ya malekezero akumunsi. Ndili ndi zaka 52, ndinayenda movutikira kwambiri, miyendo yanga inayamba kufooka, ndipo nthawi ndi nthawi panali kupweteka kwambiri. Ndidapeza nkhani yosangalatsa yokhudza machiritso a broccoli ndi mafuta acids a omega3. Pazifukwa zina, lingaliro lidadzafika m'maganizo mwanga kuti ndiyesere. Zotsatira zake sizinali zomwe zimachitika nthawi yomweyo, koma zinali zodabwitsa: patapita kanthawi, kuwunikira kwa cholesterol kunawonetsa kupweteka, kupweteka m'miyendo yanga kunachepa, ndipo patatha miyezi itatu ndinatha kuyima palokha.