Zipatso zouma ndi mtedza wa cholesterol

Ngati mulingo wa cholesterol m'mwazi ndi wapamwamba kuposa wabwinobwino, ndiye kuti izi zingayambitse matenda a mtima, cholelithiasis, atherosulinosis. Kulimbana kwambiri ndi cholesterol sikwabwino osati ndi mapiritsi, koma mothandizidwa ndi zakudya zosavuta, zomwe tikuuzeni patsamba lamasamba ano. Dzitetezeni ku matenda amtima, mikwingwirima, dziwitsani ndi chidziwitso, tikuuzani zonse za cholesterol! Muphunzira kuti sikuti pali cholesterol chokha “chabwino” komanso cholesterol chabwino ”chimagwira ntchito yanji mthupi, momwe amagwiritsidwira ntchito ndi zina zambiri.

Tiyeni tikambirane za momwe tiyenera kuchitira cholesterol yayikulu

Kwa zaka zambiri osavutika ndi CHOLESTEROL?

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

Cholesterol ndi lipid pawiri yomwe imapangidwa m'chiwindi ndikuyenda m'magazi ndikofunikira kuti thupi la munthu lipange ziwalo zonse za cell, kupanga mahomoni a steroid ndi bile. Chofunikira ichi mokulira chimakhala mdani wama mitsempha ndipo chimayambitsa kufa kwakukulu chifukwa cha kugunda kwa mtima ndi sitiroko.

Zolinga Zokwera

Cholesterol ndi chinthu chamkati chopangidwa popanda thupi. 15-20% yokha yake imalowa m'magazi ndi chakudya, chifukwa chake kuchuluka kwa cholesterol sikungokhala mu zakudya zopanda pake za munthu. Mlandu pamlanduwu ndi awa:

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

• chibadwa
• hypothyroidism (hypothyroidism),
• matenda ashuga
• hypomania
• cholelithiasis
• nkhanza za beta-blockers, okodzetsa, ma immunosuppressants,
• kusuta, uchidakwa,
• zakudya zopanda thanzi.

Kuwopsa kwa cholesterol yayikulu

Mafuta Cholesterol

• mu mapuloteni-lipid maofesi: HDL, LDL, VLDL (cholesterol chowonjezera) - 60-70%,
• mwaulere - 30-40% ya okwanira.

Kumangirira zozungulira ziwiri, umodzi umakhala wofanana. Zizindikiro zotsatirazi za cholesterol yathunthu m'magazi zimadziwika kuti ndizabwinobwino:

Zaka zazaka	Norm (mmol / L)
Amuna	Akazi
1-4	2,9-5,25
5-10	2,26-5,3
11-14	3,08-5,25
15-19	2,9-5,18	3,05-5,18
20-29	3,21-6,32	3,16-5,8
30-39	3,37-6,99	3,3-6,58
40-49	3,7-7,15	3,81-6,86
50-59	4,04-7,77	4,0-7,6
60-69	3,9-7,85	4,09-7,8
70 ndi akulu	3,73-7,25

Chizindikiro chomwe chimaposa zaka zakubadwa chimawerengedwa kuti chikuwonjezeka. Gulu lowopsa la matenda amtima limaphatikizanso amuna opitilira 55 ndi amayi opitirira 65 omwe ali ndi cholesterol yokwanira m'magazi> 4.9 mmol / l.

Chifukwa chiyani kuwonjezeka kwa chiwopsezo?

Cholesterol yochulukirapo ikhoza kuyikidwa kukhoma lamkati la mitengo ikuluikulu komanso mitsempha yamagazi ya mtima, zomwe zingayambitse mawonekedwe a cholesterol plaque.

Funsani dokotala wanu kuti akuuzeni ngati muli ndi matenda ena

Anna Ponyaeva. Amaliza maphunziro awo ku Nizhny Novgorod Medical Academy (2007-2014) ndi Residency in Clinical Laboratory Diagnostics (2014-2016). Funsani funso >>

Chikwangwani chitha kutsekeka kwathunthu kwa chithokomiro cham'mimba ndikupangitsa angina pectoris komanso kulephera kwamtima kosatha. Ngati chidacho chadzaza ndi cholesterol, chikagwa chifukwa chotupa kapena kuchuluka kwa ziwiyazo ndikulowa m'magazi, kuphwanya kwaphokoso kwambiri kumachitika.

"Cholesterol gruel" yokhala ndi zolembera zowonongeka imasunga mitsempha yaubongo ndikupangitsa kuti ischemic stroke.

Kuwopsa kwa vuto la mtima ndi sitiroko	Mulingo wa cholesterol yathunthu m'magazi (mmol / l)
Zochepera	6,22

Kukonza mankhwala

Mankhwala omwe amachepetsa cholesterol yamagazi amatchedwa ma statins. Zoyipa kuti zigwiritse ntchito:

• gawo la kuchuluka kwa chiwindi, matenda a chiwindi,
• mimba, yoyamwitsa,
• osakwana zaka 18
• kuchuluka kwa matenda a impso,
• tsankho
• kumwa nthawi imodzi.

Dzina lamankhwala	Mlingo mg	Mlingo wochepera, mg	Mlingo wamba, mg	Mulingo waukulu mg	Mtengo, pakani.
Simvastatin (Zokor, Vasilip, Simgal, Simvakard)	10, 20	10	20-40	40	60-300
Lovastatin (Mevacor, Holetar, Medostatin)	20, 40	20	40	40-60	Kuyambira 500
Pravastatin (Lipostat)	10, 20, 40	10-20	40-80	60	Kuyambira 700
Fluvastatin	20, 40	20	40	40-80	Kuyambira 2000
Atorvastatin (Liprimar, Atoris, Tulip, Torvakard)	10, 20, 40, 80	10	10-20	40-80	130-600
Rosuvastatin	5, 10, 20, 40	5	5-10	20-40	300-1000

Malangizo pazakudya za anthu omwe ali ndi cholesterol yayikulu m'magazi ikufanana ndi tebulo No. 10, 10C malinga ndi Pevzner. Kuwongolera zakudya ndi njira yodalirika yochotsera zakudya zomwe zimayambitsa kukhathamiritsa kwa mafuta m'thupi.

Malangizo onse

1. Mtengo wamagetsi watsiku ndi tsiku suyenera kupitilira 2600 Kcal.
2. Zakudya zomanga thupi ndi 90 g (zomwe 55-60% zimapatsidwa mapuloteni amanyama).
3. Kudya kwamafuta tsiku ndi tsiku sikuposa 80 g (pomwe osaposa 60% amapatsidwa mapuloteni amanyama).
4. Zopatsa mphamvu - zosaposa 350 g.
5. Chiwerengero cha zakudya patsiku - 5-6.
6. Osaposa 5 mg wa mchere patsiku.
7. Kuchuluka kwamafuta owopsa si zoposa 1% ya chakudya chonse.
8. Zakudya za tsiku ndi tsiku ziyenera kukhala ndi magalamu 30-45 a fiber masamba, 200 g zamasamba atsopano, 200 g zipatso zatsopano.
9. Kumwa nsomba tsiku lililonse 2-3.
10. Osapitirira 20 g mowa tsiku lililonse kwa amuna ndipo osaposa 10 g ya akazi.

Zitsanzo za zakudya

1 Chakudya cham'mawa chotsatira: bere la nkhuku yophika, mbatata yophika, amadyera, saladi watsopano wa tomato, nkhaka, chipatso chowuma kapena tiyi wopanda mphamvu ndi mandimu.

2 kadzutsa: Oatmeal odzola, nthochi, apulo, sangweji ya cod.

Chakudya chamasana: kanyumba tchizi kassassole kapena msuzi wamafuta ochepa, ndiwo kagawo ka ng'ombe, apulo, nthochi kapena lalanje, msuzi wa rosehip.

Chakudya chamadzulo: supu ya masamba ophika, msuzi wa buckthorn, nkhaka, phwetekere kapena peyala.

Zakudya Zovomerezeka

• Masamba, zipatso,
• mkate wa lilime, chinangwa
• Kalulu wowiritsa kapena wowira, ng'ombe, nkhuku,
• nsomba yamchere yophika kapena yophika yamchere yokhala ndi mchere pang'ono ndi zonunkhira,
• zipatso kanyumba tchizi casseroles,
• phala ndi mbali yamkati ya semolina, Buckwheat, oatmeal,
• masamba abwino, ophika, owiritsa, ophika,
• Zipatso zatsopano
• zoyera
• kuchuluka kwa mtedza, wokondedwa,
• tchizi zosasunthika
• mafuta ochepa mkaka,
• masamba osapanda masamba,
• mabulosi, zakumwa za zipatso, zakudya zonunkhira, zipatso zoperewera, mankhwala a zitsamba.

Momwe mungachepetse cholesterol?

Kuti muchepetse cholesterol yambiri, muyenera kudya kaye moyenerera, komanso kuwonjezera kuchuluka kwa zochita zolimbitsa thupi.

Zimatsimikiziridwa kuti kuchita masewera olimbitsa thupi pafupipafupi, kuphatikiza zakudya zoyenera komanso kukana zizolowezi zoipa, kumakhala ndi zotsatira zabwino pazochitika zathupi lonse komanso pakuchepetsa kuchuluka kwa cholesterol yoyipa ". Kuphatikiza apo, mankhwala apadera ndi zowonjezera zitha kuperekedwanso.

Pali zakudya zinazake, zomwe zimakhala ndi masamba ambiri azomwe zimayambira masamba ndi masamba, zimathandiza kuchepetsa kuchuluka kwa LDL m'magazi pafupifupi 30%. Pafupifupi, mphamvu ya chakudya ichi imawonekera kale masabata a 6-8.

Mfundo zazikuluzikulu za zakudyazi ndikusintha njira yophika, komanso kuchepetsa kuchuluka kwa mafuta a nyama. Mfundo zotsatirazi zakadyedwe izi titha kuzisiyanitsa:

1. Kuchotsera zakudya zomwe zimakonzedwa ndi margarine ndi mitundu ina ya mafuta ophikira. Nthawi zambiri, awa ndi makeke komanso makeke osiyanasiyana. Amaloledwa kugwiritsa ntchito mafuta ochepa-kalori otsika.
2. Chosiyanacho ndi chakudya chokazinga. Nyama iyenera kusankhidwa mitundu yamafuta ochepa. Njira zofunikira kwambiri kuphika ndizokazinga kapena kusenda ndi mafuta pang'ono masamba.
3. Kupatula pa menyu wazosungirako, osuta komanso opaka mchere.Zogulitsa nyama zomalizidwa, komanso mayonesi, ayisikilimu, zonona wowawasa ndi zakudya zina zofunikira siziyenera kuphatikizidwa.
4. Kuwonjezeka kwazosiyanasiyana zamiyendo ndi mbewu. Zipatso zolemera za Pectin ziyeneranso kugwiritsidwa ntchito pamasamba, chifukwa zimathandizira kuchotsa cholesterol m'thupi.

Zakudya za apulosi a uchi ndizotchuka kwambiri, chifukwa maapulo amatha kutsitsa cholesterol ndipo uchi umakhudzanso chimodzimodzi, komanso mulinso ndi antioxidants ambiri. Amawona kuti ndi othandiza kuyambitsa zipatso zouma zosiyanasiyana muzakudya, zomwe, ngakhale zili ndi zopatsa mphamvu, zimakhala ndi zinthu zambiri zopindulitsa thupi. Zotchuka kwambiri ndi zoumba ndi mitengo yanthete, komanso ma apricots zouma.

Ndi zipatso zouma ziti zomwe ndingadye ngati mafuta ambiri?

Masiku ano, zipatso zingapo zouma zikugulitsidwa.

Odziwika kwambiri pakati pawo ndi:

Mtundu uliwonse wa zipatso zouma uli ndi zabwino komanso zovuta zake. Zomwe zimatha kuchepetsa kugwiritsa ntchito zakudya.

Ma apricots owuma ndi cholesterol: mapindu a zipatso zouma ndi contraindication

Pafupifupi aliyense amadziwa kuti atherosulinosis ndi chifukwa cha cholesterol yayikulu.

Komabe, si anthu ambiri omwe amadziwa kuti ngati pali ma epricots owuma nthawi zonse, ndiye kuti mafuta "oyipawo" amasiya thupi, ndipo mwayi wopeza matendawa umatha.

Ndikofunikira kudziwa kuti zokonda zimaperekedwa kwa ma apricots acid owuma, omwe ali ndi sucrose yotsika ndi 80%, yomwe imakhudza malo amitsempha yamagazi komanso kuchuluka kwa shuga m'magazi.

Kuphatikiza apo, kuyika kwa sulufule wa sulfure mu ma apricots owuma kungayambitse zovuta zomwe zimakhudza kupuma. Chifukwa chake, kuti muthe kupeza pazinthu zofunikira zambiri kuchokera ku zipatso zouma zokhala ndi zoyipa zochepa, simuyenera kudya zopitilira 6 patsiku.

Zomwe zimaphatikizidwa

Kuphatikizidwa kwa ma apricots owuma kumaphatikizapo zinthu zambiri zofunikira zazing'ono komanso zazikulu zomwe zimagwira ntchito pochiza matenda ambiri, makamaka mtima.

Popeza kaisa (apricot wouma wopanda mbewu) amaonedwa kuti ndi chipatso chouma, madzi omwe amakhalamo ndi ochepa. Mapuloteni ndi pafupifupi 3,4 g pa 100 g. Mafuta sioposa 1 mg. Kuchuluka kwa chakudya cham'madzi.

Pali mitundu yoposa 62 g pa 100 g, kotero kuti ma epricots owuma amawoneka ngati chipatso chowala kwambiri: kawiri 240 kcal pa 100 g.

Anthu omwe ali ndi matenda ashuga amayenera kuwunika kuchuluka kwa ma apricots owuma omwe amadya.

Ubwino wake ndiwakuti mumakhala ulusi wambiri, pafupifupi 7 g pa 100 g. Ma apricots owuma amathandizira kukonza chimbudzi, kotero mutha kuchigwiritsa ntchito pakusala masiku kapena zodyera.

Ma apricots owuma ali ndi mavitamini ambiri: A, B, C, E, nicotinic, folic acid. Mwa macronutrients, kuchuluka kwakukulu kwa potaziyamu, calcium, magnesium, phosphorous. Kuchokera pazofunikira, chitsulo, mkuwa, zinc zimatha kusiyanitsidwa.

Amakhulupirira kuti ma apricots owuma ali ndi cholesterol, koma ndizolakwika. ake mu chipatsochi ndi 0.

Zokhudza kupangika kwa magazi ndi mtima dongosolo

Kuti ma apricots owuma azitsitsa cholesterol ndikungokhala ndi zotsatira zabwino, ndikofunikira kusankha mitundu ya acidic, osati okoma. Kupanda kutero, ma apulosi oterewa amatchedwanso Tajik kapena Uzbek. Acidic imangokulitsa chitetezo chokwanira, imachepetsa mphamvu ya mutu, komanso imathandizira kuchepetsa kuchuluka kwa cholesterol m'magazi.

Ma apulosi otsekemera amakhala ophatikizidwa kwa anthu omwe ali ndi kunenepa kwambiri, komanso mtundu uliwonse wa matenda ashuga, popeza ali ndi shuga pafupifupi 80%.

Pakalibe kutsutsana, mitundu yotsekemera imakhala ndi phindu pa khoma la mtima. Amathetsa kufinya kwamitsempha yamagazi yoyambitsidwa ndi chikwangwani cha magazi kapena zolembera zam'matumbo. Izi zitha kufotokozedwa ndikuti ma apricots owuma ali ndi potaziyamu yambiri poyerekeza ndi sodium. Makulidwe akulu amalola khoma lamkati kuti lizikhala mulitali nthawi zonse, kuti lisagwere.

Ma apricots owuma amathandizanso kulimbitsa minofu ya mtima, yomwe imachepetsa chiopsezo chogwidwa ndi mtima, minyewa.Kuchulukanso kwa hemoglobin kumawonjezera mpweya m'magazi, kulola kuti zimakhala zomwe zili mu ischemia chifukwa cha malo omwe atherosselotic amadzaza ndi mpweya ndi michere.

Vitamini A amawongolera mkhalidwe osati wamtima wokha, komanso impso, kotero kuti mafuta amafuta a cholesterol azigwira bwino ntchito. Ma apricots owuma amagwiritsidwa ntchito pazakudya za magnesium ndikuthandizira kuchepetsa kuopsa kwa zizindikiro za matenda oopsa.

Zokhudza thupi lathunthu

Popeza ma apulosi owuma amakhala ndi zinthu zonse zabwino, angagwiritsidwe ntchito mosamala pochiza komanso kupewa matenda ambiri. Ngati pakadali pano matendawa samagwirizanitsidwa ndi atherosulinosis, ndiye kuti pambuyo pake imatha kukhala zovuta kapena chifukwa cha zolembera za atherosselotic.

Ma apricots owuma amathandizira ntchito ya impso: imapangitsa kuti mchere ukhale wazitsulo zoopsa, poizoni ndi mafuta m'thupi. CHIKWANGWANI monga mbali ya chipatso chouma chimayenda bwino m'mimba ndipo sichilola kuti mafuta onse amwe, zomwe zimatsimikizira kuchepa kwa magazi a cholesterol.

Mukamagwiritsa ntchito maapulo owuma pofuna kuchepetsa thupi, muyenera kuyang'anira kuchuluka kwa zomwe zidadyedwa, chifukwa kuchuluka kwa zipatsozi kumatha kupweteka m'mimba komanso kutsekula m'mimba. Ndi matenda a oncological, kufewetsa kwa mapangidwe olimba a pathological angawonedwe. Mavitamini ambiri amakhudza khoma lamkati, khungu, tsitsi ndi misomali.

Zothandiza pa ma apricots zouma:

• amachepetsa cholesterol
• Amathandizira elasticity,
• kumalimbitsa minofu ya mtima
• amachepetsa kuthamanga kwa magazi
• amachepetsa mphamvu ndi pafupipafupi pamutu,
• imalimbitsa matumbo,
• Imafewetsa chotupa chowopsa,
• Amasintha khungu, tsitsi ndi misomali.

Momwe mungadye

Ndikwabwino kudya ma apricots owuma mchaka ndi nthawi yozizira. Ndi nthawi imeneyi yomwe thupi limasowa mavitamini. Palibe kuchuluka kwake kwakukulu. Zipatso 6 zokha patsiku ndizokwanira kuti thupi likulandire mavitamini onse ofunikira, yaying'ono komanso zazikulu.

Kuphatikiza pa kudya mu mawonekedwe ake oyera, ma decoctions amatha kupangidwa kuchokera ku ma apricots owuma. Zochizira atherosulinosis, tikulimbikitsidwa kuti tisinthe chisakanizo cha zipatso ndi uchi. Ndikofunikira kusuntha maapulo owuma kudzera mu chopukusira cha nyama ndikusakaniza ndi supuni ziwiri za uchi. Pali kusakaniza m'mawa ndi madzulo kwa mwezi umodzi. Kenako muyenera kupuma kwa milungu ingapo, kenako kubwereza mankhwalawo.

Prunes, mtedza ukhoza kuwonjezeredwa mu zosakaniza zomwezo. Kuphatikiza pa msuzi, ndikofunika kuphika ma compotes, omwe siwopatsa thanzi, komanso othandizira kutsitsa cholesterol, kuwonjezera chitetezo chokwanira komanso kuchepetsa kunenepa.

Contraindication ndi zovuta

Chizindikiro cha ma apricots owuma ndikuti imakhala ndi sulufule ya sulfure, yomwe, pakagwiritsidwe ntchito nthawi yayitali, imadziunjikira m'thupi ndipo imayambitsa zovuta zomwe zimakhudza kupuma. Ndiowopsa makamaka kwa anthu omwe ali ndi vuto la matenda oopsa komanso matenda am'mimba. Zambiri, zimatha kuvulaza munthu.

Zoterezi, poyang'ana koyamba, zipatso zouma wamba ngati ma apricots zouma sizongokhala malo osungirako mavitamini ndi mchere, komanso chinthu chomwe chitha kutsitsa mafuta m'thupi, kuonjezera chitetezo chokwanira, kuchepetsa mphamvu ya kupweteka kwa mutu ndikusintha chimbudzi.

Ndikofunikira kungowona kuchuluka molondola komanso osadya zochuluka kuposa zomwe zimaperekedwa patsiku kuti muwoneke mawonekedwe osasangalatsa, monga kutsegula m'mimba, chifuwa, hypotension. Kuphatikiza pa kugwiritsa ntchito mawonekedwe ake oyera, mutha kupanga compote, jamu kapena kuwonjezera zipatso zouma ku saladi.

Ma apricots owuma mu mtundu uliwonse amasunga mawonekedwe ake onse opindulitsa ndi mafuta ochepa a cholesterol.

Magazi a cholesterol akutsitsa zinthu mwachangu komanso moyenera

Zinthu zomwe zimachepetsa cholesterol ya magazi mwachangu komanso moyenera - izi ndi masamba komanso zipatso zomwe zimathandizira pochiza matenda a atherosulinosis ndi zovuta zake, amagwiritsidwa ntchito ngati mankhwala a adjunctive.Pamodzi ndi mankhwala ndi wowerengeka azakudya, zakudya zamafuta zimathandiza kukwaniritsa bwino komanso kupangitsa matenda a LDL kutulutsa magazi.

Mndandanda wazinthu zofunikira pazogulitsa

Zogulitsa zochepetsera cholesterol ziyenera kukhala ndi zinthu zofunikira zomwe zimathandizira kuchepetsa kuchuluka kwa mafuta a lipid m'thupi, kuyeretsa mitsempha yamagazi yamapazi ndikuchepetsa kukula kwake.

Zinthu zofunikira ndi izi:

1. Resveratrol
2. Phytosterol.
3. Polyphenol
4. Chomera CHIKWANGWANI.
5. Mafuta achepetsa osaphatikizika.

Resveratrol ndimtundu wa zomwe zimachokera ku mbewu, ndi gawo lamasamba ndi zipatso zomwe zimakhala ndi mtundu wofiira kapena wofiirira.

Katunduyu amapezeka mu mphesa ndi vinyo wofiira. Patsani tiyi wobiriwira, tomato, plums ndi mtedza. Resveratrol imakhudzanso thupi la munthu, sikuti amachepetsa cholesterol chokha, komanso zimabweretsa kukakamizidwa. Gwirizanani ndi antioxidants ndipo imapangitsa antitumor.

Phytosterol imapezeka muzakudya zambiri: mafuta a chimanga, malalanje, mandimu, nyemba, mtedza wosiyanasiyana, ngakhale nkhuyu.

Phytosterol imakhala yofanana ndi cholesterol, kokha yomwe idachokera ku mbewu, osati nyama. Zomera zam'mimba zimapangidwa kuchokera ku phytosterol. Zimathandizira kuchepetsa ndende ya LDL m'magazi ndi 15%.

Polyphenol imapezeka mum nzimbe. Izi ndizothandiza kwa aliyense amene ali ndi vuto la atherosulinosis. Polyphenol sungapezeke muzinthu zina, motero ndizofunika kwambiri. Zinthu zimatha kugulidwa ku malo ogulitsira, zimagulitsidwa m'mapiritsi osakanizidwa osangotsitsa milingo ya LDL, komanso ngati njira yochepetsera kunenepa.

CHIKWANGWANI chomera ndi chinangwa, ma oatmeal flakes, chimanga ndi chimanga. CHIKWANGWANI chimatsuka makhoma am'mimba kuchokera ku poizoni ndi zinthu zovulaza. Imayamwa poizoni ndi mafuta ngati chinkhupule, imasintha momwe imagwirira ntchito m'mimba. Kuphatikiza apo, fiber imathandizanso pakugwira ntchito kwamtima. Zimathandizira kuchotsedwa kwa lipids m'thupi ndipo kumathandizira kuchepetsa thupi.

Mafuta osagundidwa - omwe amapezeka mu nsomba zam'madzi. Mitundu yotsatirayi imakhala yoyenera kwambiri kwa anthu omwe ali ndi LDL yayikulu:

• nsomba za satseye kapena nsomba zamtchire,
• polisha ndi hake,
• sardine.

Chakudya chokhala ndi cholesterol yayikulu m'magazi chiyenera kukhala ndi omega-3 acid zothandiza. Amathandizira kuchepetsa milingo ya LDL ndikuwonjezera HDL. Koma nsomba siziyenera kungosankha molondola, komanso kuphika.

Kudya kuphika kapena kuphika mu uvuni wama microwave "kumapha" zinthu zonse zofunikira, ndipo chakudya chotere sichingapindulitse munthu.

Koma ngati mumachotsa nsomba, kuphika kapena kuphika mu uvuni - ndiye kuti mosakayikira ingabweletse phindu mthupi.

Mafuta omwe amachotsa cholesterol m'thupi amathanso kuchitika chifukwa cha zakudya zomwe zimakhala ndi mafuta ambiri.

Nthawi zambiri amalangizidwa kugwiritsa ntchito: mafuta a azitona, fulakesi, nthangala za sesame. Mungomwa mafuta a 1 tbsp. supuni m'mawa uliwonse.

Turkey ndi nsomba zokhala ndi cholesterol yambiri m'malo mwa nyama, zimakhala ndi mafuta ochepa komanso ndizogwirizana ndi zakudya. Muthanso kudya mawere amphongo ndi nkhuku.

Thistle ochepa mkaka ndi nthula za mkaka zimachepetsa cholesterol, zimakhala ndi phindu pa chiwindi, zimatsuka ndikusintha ntchito yake. Mutha kugula nthula zamkaka mu mankhwala.

Kutsitsa kwa kolesterol ndi ziwiya zoyeretsa: mndandanda ndi tebulo

Mndandanda wazinthu zomwe zimachepetsa mafuta m'thupi mwachangu:

1. Ma Blueberries ndi zipatso zofiira (raspberries, sitiroberi komanso kiranberi zimathandizira kutsitsa milingo ya lipoproteins yotsika m'magazi).
2. Tiyi yobiriwira (iyi siyokhudza tiyi womangidwa).
3. Maapulograneti ndi maapulo ofiira (samangokhala ndi CHIKWANGWANI, komanso zinthu zothandiza za chiyambi cha mbewu).
4. Parsley, celery, chives ndi adyo (wolemera mu flavonoids).
5. Mpunga wa brown (wafalikira ku China, siwofala kwambiri ndipo ndi wokwera mtengo).
6. Avocado (chipatso ichi ndichopanda mphamvu zamasamba omwe amalamulira njira yotsitsira cholesterol m'mwazi).
7. Polelera cholesterol, amagwiritsa ntchito mbewu za fulakesi, zimasakanizidwa ndi uchi ndikudya supuni 1 patsiku. Chinsinsi ichi ndi chodziwika bwino chifukwa ndizosavuta kupanga komanso angakwanitse.
8. Nyongono ya tirigu - imakhala ndi estrogen wachomera. Amathandizira thupi kudziyimira pawokha mafuta a cholesterol, kuti atulutse lipid mwachilengedwe.
9. Ngati zomwe LDL zili mthupi zichulukitsidwa, ndiye kuti ndizofunikira kusiyanitsa zakudya ndi nthangala za sesame ndi mbewu za mpendadzuwa mwa iwo 400 mg ya phytosterol.
10. Muzu wa ginger ndi katsabola umakwaniritsa mndandanda wazinthu, zitha kudyedwa pamodzi kapena mosiyana, okoleretsa ndi uchi kapena kungophika ndi madzi otentha.

Kusintha kwa Mafuta

Tchulani limagwirira ntchito yamagazi

Mphesa	Imalimbitsa makoma amitsempha yamagazi	Muli pectin, vitamini C ndi zinthu zina zofunikira zokutsatira. Ndikulimbikitsidwa kudya katatu pa sabata osagwirizana ndi zipatso.
Tchizi chopanda mafuta	Imalimbitsa mitsempha yamagazi	Muli ma amino acid omwe amatengeka mosavuta ndi thupi ndipo amagwiritsidwa ntchito popanga ziwalo.
Algae	Dilate mitsempha	Algae amathandizira kuchepetsa kuthamanga kwa magazi, kutsitsa kupanga kwa HDL, komanso kusintha matenda a chiwindi.
Makangaza	Dilates mitsempha	Kuteteza makoma amitsempha yamagazi ndi mitsempha yayikulu kuti isawonongeke.
Persimmon	Zimathandizira kuyeretsa makhoma amitsempha yamagazi ndi mitsempha yayikulu kuchokera ku ma depositi	Muli kuchuluka kwama antioxidants ndi fiber.
Asparagus	Atsuka magazi	Ili ndi zinthu zambiri zothandiza zomwe zimachepetsa kuthamanga kwa magazi komanso "zoletsa" mapangidwe magazi.

Cholesterol yotsitsa zakudya

Ngati munthu adya molondola, ndiye kuti cholesterol chomwe chili mthupi lake sichingadutse malire ovomerezeka. Koma ngati kuchuluka kwa mafuta a lipid kukuwonjezereka kale, ndikofunika kulabadira mwapadera zakudya.

Ndi zinthu ziti zomwe zimachotsa cholesterol m'thupi ndikuchepetsa kuchuluka kwa lipoproteins ochepa, tebulo:

Tchulani Njira Zamachitidwe

Zipatso za citrus	Ngati zomwe zili LDL zipitilira zomwe zimachitika, ndiye kuti zipatso za malalanje zimathandizira kuchepetsa. Amapanga ulusi wofewa m'mimba ya munthu, umatenga bwino mafuta ndipo umalepheretsa kuti lipids lipite m'chiwindi. Mafuta simalowa m'magazi, amatulutsidwa m'thupi mwachilengedwe.
Pistachios	Olemera mu antioxidants, masamba mafuta ndi phytosterols. Amaletsa njira ya mayamwidwe a lipids m'magazi, ndiye kuti, mafuta.
Kaloti	Ili ndi pectin ndipo imathandizira kuchotsa mafuta a lipid, ngakhale isanalowe m'magazi.
Tsabola	Ili ndi anti-atherosranceotic kwenikweni. Sikuti amangochotsa cholesterol m'thupi, komanso imakhudzanso momwe umayambira m'magazi.
Biringanya	Amakhala ndi potaziyamu ndipo amathandizira pa ntchito ya ziwalo zamtima.
Oat chinangwa	Ndi cholesterol yokwezeka, izi zimatengedwa ngati imodzi mwazothandiza kwambiri pakuchepetsa LDL.
Avocado	Ngati magazi a cholesterol ndi okwera, ndiye kuti muyenera kudya zipatsozi pafupipafupi. Ndikulimbikitsidwa kudya theka la avocado tsiku lililonse.
Mtedza	Izi ndi zinthu zomwe zimatsuka mitsempha yamagazi kuchokera ku cholesterol. Kuti muchepetse kukula kwa zolembazo ndi kusintha momwe zimakhalira, ndikofunikira kudya mtedza uliwonse patsiku. Chokwanira: mtedza, ma cashews, mtedza wa ku Brazil, ndi zina zambiri.
Chi Turmeric	Turmeric idachotsedwa koyamba pamapepala ndi madongosolo ogwiritsa ntchito turmeric ku East. Ngakhale kuti m'mbuyomu zokometsera izi sizinapepukidwe, pano zimagwiritsidwa ntchito popanga kuti mbaleyo isakhale yokoma komanso yathanzi.
Kabichi	Pokana cholesterol, kabichi yoyera ndi sipinachi zimagwiritsidwa ntchito nthawi zambiri. Ichi ndiye masamba angakwanitse kwambiri, othandizira mwanjira iliyonse.Kabichi ikhoza kumadulidwa bwino, kusakanizidwa ndi tomato wosankhidwa ndi mafuta. Zotsatira zake ndi saladi yotsitsa LDL.
Mafuta olemera a Lutein (saladi, sipinachi, artichoke)	Amachotsa mafuta m'thupi, ndipo zimathandizira kuti zizindikiritso zikhale bwino, amalimbikitsidwa kuti azidya tsiku lililonse.

Zakudya zokhala ndi cholesterol yayikulu mwa amuna ndi akazi ndizofunikira kwambiri - uwu ndiye maziko a mankhwala. Kukana izi kapena zosokoneza zina ndikutsatira malamulo osavuta kungathandize kuchepetsa kuchuluka kwa cholesterol m'magazi ndikupewanso kukula kwa atherosulinosis, thrombosis, kugunda kwa mtima kapena stroke.

Zosintha zachitsanzo

Makina olinganiza kapena zakudya za cholesterol yapamwamba amatha kupangidwa ndi dokotala payekhapayekha. Koma kuti mumve, muyenera kulumikizana ndi katswiri wazakudya.

Mutha kupanga mndandanda wamlungu umodzi nokha popanda thandizo la dokotala. Muyenera kutsatira malamulo osawopa kuyesa.

Tsiku la sabata Chakudya chamadzulo cham'mawa

Lolemba	Phala la oatmeal, yophika mu mkaka wa skim kapena pamadzi, ndi kuwonjezera kwa mafuta a azitona. Mbaleyi imatha kuphatikizidwa ndi mtedza kapena zipatso zouma. Kapu ya beet ndi madzi a udzu winawake. Zikondamoyo za Oatmeal kapena ma cookie.	Yophika nkhuku yopanda khungu. Saladi kabichi, nkhaka, zitsamba ndi phwetekere, zokometsedwa ndi mafuta a azitona ndi nthangala za katsabola. Kapu ya tiyi wobiriwira wokhala ndi zipatso marmalade. 1 apulo wacha. Kirimu wa msuzi wa katsitsumzukwa. Mkate wa ndani.	1 chikho mafuta wopanda kefir, 200 g. tchizi tchizi. 1 mphesa kapena makangaza 1.
Lachiwiri	Oat chinangwa, omizidwa mkaka. Kapu yatsopano yofinya karoti.	Nsomba yophika ndi zojambulazo. Buckwheat wophika ndi mafuta. Angapo mkate wokwanira Saladi wamasamba wokhala ndi sipinachi ndi tomato. Tiyi yobiriwira yokhala ndi makeke a oatmeal, ochepa mtedza.	Saladi wa zipatso ndi yogurt yamafuta ochepa. Tiyi yobiriwira yokhala ndi marmalade ndi mkaka kapena kirimu wopanda mafuta.
Lachitatu	Phala la barele, owiritsa pamadzi, okoleretsa ndi mkaka wowoneka bwino. Kulumikizani ndi nthangala za sesame, kapu yatsopano yomwazika madzi apulo.	Steamed karoti cutlets ndi nyama saladi. Saladiyo imakonzedwa molingana ndi njira yophikira: Turkey ndi yophika, kudula bwino, mbatata yophika, nkhaka, tomato, letesi imawonjezeredwa. Mutha kuthira mbale ndi mafuta. Kapu ya tiyi ndi mkate wa chinangwa.	Kapu ya kefir, 1 apulo, nsomba yophika kapena yotentha ndi anyezi, yokongoletsedwa ndi masamba a sipinachi. Madzi kapena tiyi.
Lachinayi	Tchizi chopanda mafuta chopanda mafuta ndi kefir, mtedza wambiri ndi nthochi zouma. Kapu ya nkhaka ndi madzi a beetroot okhala ndi miyala ya rye mkate.	Msuzi wamasamba, nyemba zophikidwa ndi mbale yakumbuyo (nkhuku, nkhuku kapena nkhumba). 1 mphesa, kapu ya tiyi ndi makeke kapena marmalade.	Mphesa zakuda, kapu yamadzi a makangaza, ophika nsomba zofiira ndi katsitsumzukwa.

Zomwe mungadye masiku otsala a sabata ndi cholesterol yambiri, mutha kupanga menyu nokha, kutengera zomwe mungakonde.

Ambiri amati bowa wokhala ndi cholesterol yambiri sayenera kudyedwa. Zimayilidwa bwino ndipo imakweza thupi ndi zinthu zovulaza komanso poizoni. Koma ngati bowa wophika bwino, ndiye kuti amapindula.

Kudya kwa cholesterol yayikulu ndiwowonjezera kapena njira ina ya mankhwala. Koma malamulo azakudya ayenera kutsatiridwa nthawi zonse popanda kuphwanya malangizowo. Potere, zinthuzi zithandiza kusintha magwiridwe antchito ndiku kupewa zovuta.

Kodi walnuts ndi wabwino kwa cholesterol?

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

Aliyense amene wakumana ndi mavuto ndi msinkhu wake wapamwamba amadziwa momwe walnuts ndi cholesterol zimayenderana.

Ndikofunikira kuti muchepetse kuchuluka kwa chinthucho m'thupi: kupuma kwambiri kumatha kuyambitsa zovuta (kupuma pang'ono, kupweteka m'mutu) komanso kukhala ngati mukubweretsa matenda oopsa.

Cholesterol ingayambitse:

• matenda a mtima
• chiwindi ndi matenda a impso
• kugwidwa mtima
• matenda oopsa
• thrombosis.

Ichi ndichifukwa chake maphikidwe ambiri azithandizo zamwambo amadzipereka pakulimbana ndi kuchuluka kwake. Mwa iwo, alipo okwanira omwe amachokera omwe mtedza ndi mankhwala abwino kwambiri a cholesterol.

Zakudya zopatsa thanzi ndi cholesterol yayikulu - zakudya zabwino komanso zovulaza. Kudya kwa Cholesterol Wapamwamba

Zakudya ndi imodzi mwazinthu zofunikira polimbana ndi atherosulinosis. Choyamba, amafunika kuchepetsa kudya zamafuta ndi 1/3. Koma ngati mumangotsatira kadyedwe kokhako, cholesterol "yoyipa" imachepetsedwa ndi 5 - 10%. Ndipo iyenera kuchepetsedwa ndi 25%. Chifukwa chake, limodzi ndi zakudya zamagulu, zakudya (ma statins) zimalembedwa kuti cholesterol yotsika.

Udindo wa cholesterol m'thupi

Cholesterol imapezeka m'thupi lathu, 80% yake imapangidwa m'chiwindi. Zotsalazo zimadza ndi chakudya cha mitundu ya nyama. Ma Statin amatseketsa enzyme mu ma cholesterol awa. Ichi ndi chimodzi mwazigawo za khoma la khungu, ndikuphatikizidwa ndi kapangidwe ka:

• mahomoni a adrenal cortex ndi mahomoni ogonana,

High cholesterol imavulaza thupi: imatsogolera ku atherosclerosis, myocardial infarction, stroke.

Cholesterol wamba amwazi:

• kwa anthu onse athanzi - mpaka 5.0 mmol / l,

• pamaso pa IHD ndi matenda ashuga mellitus (kuyambira 2009) Cholesterol muzakudya

Zakudya zotsatirazi zimakhala ndi cholesterol yochuluka:

Mafuta a cholesterol amachepetsa ndi njala, matenda am'mapapo, matenda owopsa, hyperthyroidism, zotupa zamkati zamanjenje.

Pambuyo pazaka 40, ndikofunikira kuwongolera cholesterol ya magazi osachepera 1 nthawi pachaka.

Zokhudza mafuta pa cholesterol

Zogulitsa nyama ndizopangidwa ndi mafuta omwe amakwaniritsidwa kwambiri omwe amachepetsa kwambiri cholesterol.

Mafuta osasinthika omwe cholesterol yotsika amakhala ochokera kumera.

Mafuta okhala ndi mafinya omwe amapezeka mu nsomba amatsogolera mafuta amthupi m'magazi.

Pophika, ndikofunikira kugwiritsa ntchito mafuta a masamba.

Chisankho choyenera cha zinthu

Popeza izi, muyenera kusankha zinthu zogwirizana ndi zomwe zili ndi mafuta:

Zinthu zamkaka

• mkaka - mafuta osaposa 1.5%,

• zonona ndi kirimu wowawasa - osasankha maphikidwe kapena kuchepetsa kuchuluka kwake muzakudya ndikutha ndi mafuta ochepa,

• tchizi - mafuta osakwana 35%,

• yogati - mkaka kapena wopanda mafuta - osapitilira 2%,

Chotsani margarine ndi batala kuchokera muzakudya kapena muchepetseni.

Mafuta ophikira

Mafuta a azitona amatsitsa cholesterol. Mpweya wochepa wa mpendadzuwa, chimanga, chinangwa ndi mafuta a soya ndizothandiza.

Zinthu zopangidwa ndi nyama

Nyama, ng'ombe, ndi mwanawankhosa ndizoyenera kudya ndi mafuta ambiri.

Soseji, nyama yankhumba, masoseji sayenera kuphatikizidwa.

Chiwindi, mtima, ubongo umaphatikiza cholesterol yayikulu ndipo sioyenera kudya.

Nyama yaku Turkey imathandiza pokhudzana ndi mafuta ochepa (3 - 5%).

Mazira

Yolk imakhala ndi cholesterol yambiri, kotero ndikofunikira kuchepetsa mazira: musadye zopitilira 3 - 4 pasabata. Mapuloteni amaloledwa mu kuchuluka kulikonse.

Zipatso ndi masamba

M'mayiko ena ku Europe, komwe kumwalira anthu ochepa kwambiri chifukwa cha matenda a mtima, stroko, matenda oopsa, makhansa, zakudya za ku Mediterranean zimagwiritsidwa ntchito pazakudya zamafuta ambiri. Zimaphatikizapo kuphatikiza masamba ndi zipatso pamenyu tsiku lililonse. Zakudyazo zimakhazikitsidwa ndi lamulo "5 servings ya zipatso ndi masamba tsiku lililonse." Kutumikira kulikonse kumakhala ndi 400 g patsiku la zipatso ndi ndiwo zamasamba. Zogwiritsidwa:

• saladi wa masamba watsopano kapena wowotcha (supuni zitatu),

• zipatso zilizonse zouma (supuni 1),

• mbale zamasamba oundana ndi zipatso (supuni ziwiri).

Zakudya zomanga thupi

Kudya cholesterol yayikulu ndichakudya chopatsa mphamvu.Ma calorie amachokera ku mafuta a nyama pamtunda wochepa. Zikatero, chakudya chamafuta ndi buledi ndi zina. Mkatewo umakhala ndi masamba a masamba. Amamanga cholesterol m'matumbo ndikuchichotsa m'thupi.

Mowa

Kukhazikitsidwa kuti kumwa mowa kwambiri muyezo waukulu kumalepheretsa kuyambika ndi kupitilira kwa atherosulinosis. Magawo ang'onoang'ono a mowa omwe amakhala ndi zopindika nthawi zonse amalepheretsa mapangidwe amitsempha yamagazi, kumawonjezera cholesterol "yabwino".

Njira zokhazikitsidwa ndi mowa:

• Kwa amuna - magawo 21 ochiritsira patsiku,

• mwa amayi - magawo 14.

1 ochiritsira gawo ndi 8 g ya mowa wabwino. Kutengera izi, kumwa kwambiri tsiku lililonse kwa amuna popanda kuvulaza thanzi kumaloledwa - 60 g (kapena 200 g ya vinyo wofiira, kapena mowa wa g 200). Kwa akazi, 2/3 ya kuchuluka pamwambapa amaloledwa.

Popeza kuchuluka nthawi zambiri kumapitilira, mowa sukulimbikitsidwa kuti mupewe matenda a atherosulinosis omwe ali ndi cholesterol yayikulu. Ngati muli ndi kuthamanga kwa magazi kapena kuthamanga kwa shuga m'magazi, ngati mukufuna zakudya zamafuta ambiri, muyenera kufunsa dokotala kuti akwaniritse zakumwa zoledzeretsa zochepa.

Khofi

Zinapezeka kuti kusiyidwa khofi m'zakudya kumachepetsa cholesterol ndi 17%. Khofi wampaka amakulitsa kuchuluka kwa cholesterol chifukwa cha mafuta omwe amatulutsidwa nyemba zake.

Tiyi

Chifukwa cha kuchuluka kwa ma flavonoids, tiyi amakhudza bwino mtima ndi mitsempha ya m'magazi, ndiwothandiza kupewa matenda a coronary.

Mtedza

Mapuloteni okhala ndi masamba ndi mafuta osakwaniritsidwa amachititsa kuti mtedza ukhale chofunikira pa zakudya zomwe zili ndi cholesterol yambiri. Kugwiritsa ntchito mtedza pafupipafupi pa menyu pang'ono kumatsitsa cholesterol.

Menyu ya cholesterol yapamwamba

Kudya ndi cholesterol yayikulu kuyenera kuonetsetsa kuti kudya zakudya zomwe zimawonjezera kuchuluka kwa zabwino, ndikuchepetsa zakudya zomwe zimakhala ndi cholesterol yambiri.

Makina oyenerana ndi masiku atatu okhala ndi cholesterol yayikulu:

Tsiku loyamba

Chakudya cham'mawa No. 1: phala la buckwheat (100 - 150 g), madzi a maula, tiyi.

Chakudya cham'mawa 2: tangerine, apulo kapena peyala.

Chakudya chamasana: bere la nkhuku, mpunga, karoti ndi saladi wa kabichi, kulowetsedwa kwa rosehip.

Zakudya zoziziritsa kukhosi: saladi wa tsabola wokoma, tomato ndi nkhaka mu mafuta a maolivi, yogurt yamafuta ochepa.

Chakudya chamadzulo:, nsomba yophika, saladi ndi kuwonjezera kwa mafuta a chimanga, msuzi.

Tsiku lachiwiri

Chakudya cham'mawa 1: Muesli ndi kuwonjezera kwa chinangwa, chotheka ndi yogurt yamafuta ochepa.

Chakudya cham'mawa 2: saladi wamasamba, msuzi wa apulo.

Chakudya chamadzulo: msuzi - dzungu puree, ng'ombe yochepa, nyemba, tiyi wazitsamba.

Zosakhazikika: odzola, zipatso zouma ndi mtedza.

Chakudya chamadzulo: katsabola wophika ndi mafuta a chimanga, tchizi chochepa mafuta, mkate wa rye, tiyi.

Tsiku lachitatu

Chakudya cham'mawa No. 1: phala pamadzi ochokera ku mbewu zosiyanasiyana, juwisi, tiyi ndi uchi.

Chakudya cham'mawa 2: saladi wa zipatso, mkate wa chinangwa.

Chakudya chamasana: msuzi wamasamba, masamba ophika ndi mafuta otayidwa, nsomba zophikidwa mu uvuni, compote.

Zosakhazikika: apulo, mkate wa chinangwa.

Chakudya chamadzulo: saladi ndi tchizi, 2 mkate wa chinangwa, msuzi wa phwetekere.

Mtedza ndi High Cholesterol

Mtedza wokhala ndi cholesterol yayikulu - chinthu choyamba kuwonjezera zakudya. Mafuta okhala ndi michere, momwe amadzaza, mafuta am'munsi, komanso ulusi womwe umawazungulira. Kuphatikiza apo, mtedza ndi zomwe zimachokera ndizinthu zina zambiri zothandiza, zimakhala zofunikira panthawi yazakudya zazing'ono kwa anthu omwe amasamala za chiwerengero.

Walnuts

Asidi awa amapezekanso mu nsomba ndi nsomba zam'nyanja zambiri.

Imagwira ntchito zotsatirazi:

• amawongolera kuchuluka kwa mafuta m'thupi ndikuwasunga,
• imalepheretsa mapangidwe amipanda yamafuta pazitseko zamitsempha yamagazi.

Ma Walnuts amakhalanso ndi zinthu zina zofunika m'thupi:

1. Tocopherol, yomwe imalimbitsa makhoma amitsempha yamagazi.
2. Sitosterol, yomwe ingachepetse kuchuluka kwa momwe mafuta amaphatikizidwira m'mimba.
3. Ma phospholipids, omwe amachepetsa mtundu wa "koyipa" wa cholesterol woyikidwa m'mipanda.

Kumwa ma walnuts pafupipafupi (okwanira mu 30 g, izi ndi zingapo pamanja) kumatsimikizira kuti cholesterol "choyipa" ichi chimatsitsidwa mpaka 10%. Koma kuti izi zitheke, lamulo lofunika liyenera kuonedwa: mtedza umadyedwa mwaiwisi yokha. Wowotchera, wokometsedwa, wonyezimira - mitundu yonse yamtunduwu imangoyipa mthupi ndipo imatha kuwonjezera mafuta.

Mitundu ina ya mtedza

Kuphatikiza apo, zabwino kwambiri polimbana ndi cholesterol zingabweretse:

• hazelnut
• pistachios
• Mitundu ya mtedza wa paini,
• Pecan
• mtedza.

Komabe, pali mitundu ingapo ya mtedza yomwe siyenera kudyedwa nthawi zambiri ndi anthu omwe ali ndi cholesterol yayikulu:

• Wachi Brazil
• macadamia,
• mabokosi
• mitundu ina ya mkungudza.

Izi ndichifukwa chamafuta awo ambiri.

Koma ngati muwalowetsa mu zakudya mosamala komanso zazing'ono, ndiye kuti zingakhale zothandiza.

Zakudya zina zomwe zimachepetsa mafuta

Inde, sikuti mtedza umachepetsa cholesterol yayikulu.

Kuphatikiza pa iwo, mutha kusintha mulingo wa chinthucho m'magazi powonjezera zinthu zina muzakudya zanu:

Zamasamba	Mbale	Mbewu za mpendadzuwa	Nsomba ndi nsomba zam'nyanja	Mitundu ina yazogulitsa
Kabichi yoyera	Mpunga wamtchire	Flaxseed	Sardines	Avocado
Kaloti	Mafuta	Dzungu nthanga	Salimoni	Mafuta a azitona
Garlic ndi zotumphukira zake	Barele	Mafuta a nsomba	Mitundu ya masamba ndi masamba
Tomato	Mapira	Nyanja kale	Cranberries ndi Blueberries
Ziphuphu	Rye	Tiyi
Asparagus	Mapira	Maluwa amatulutsa maluwa okongola
Biringanya	Uchi ndi zotumphukira zake

Kuti muwonetsetse kuti zinthu zonsezi zimabweretsa phindu lalikulu, ndikofunikira kutsatira malamulo angapo ofunikira:

1. Saladi ziyenera kukonzedwa ndi mafuta (maolivi ndi abwino kwambiri). Kirimu wowawasa kapena mayonesi sangathe kugwiritsidwa ntchito.
2. Ngakhale mtundu wina wa mbewu ungachepetse cholesterol, uyenera kuyang'aniridwa mosamala - ichi ndi mtundu wambiri wa zopatsa mphamvu, ndipo kwa anthu omwe amasamala za chiwerengerochi, sichingagwire ntchito.
3. Zakudya za nsomba, kuwonjezera pa kutsitsa cholesterol, zimathanso kuchepetsa magazi - koma bola azingodya m'mbale yophika, yophika kapena yowotchera. Nsomba zokazinga sizikhalanso ndi thanzi.

Pali zakudya zina zomwe, mmalo mwake, zimatha kuwonjezera cholesterol.

Ayenera kupewedwa ndi anthu omwe ali ndi mavuto:

• nyama ndi chakudya chokonzedwa pamaziko,
• mafuta amkaka,
• tchizi zolimba
• dzira
• batala.

Ngati zonsezi zakwaniritsidwa, mutha kukhala otsimikiza kuti kuchepetsa cholesterol kudzachitika.

Zokhudza kusintha kwa zakudya

Nthawi zambiri, kuchuluka kwambiri kwa cholesterol kumafunanso kusintha kwamphamvu pakudya.

Ngakhale kuti zikuwoneka ngati zosavuta - muyenera kudziwa zomwe mungasankhe - ndiye, muyenera kukumbukira mfundo zingapo zofunika:

1. Mtedza ndi zipatso ziyenera kuwonjezedwa ndi chisamaliro chokwanira cha chakudya cha ana aang'ono (mpaka zaka 3). Pazaka izi, chilichonse chosadziwika bwino, chokhala ndi zinthu zambiri, chimatha kukhala zovuta kwambiri.
2. Pazogulitsa zilizonse, ndikofunikira kudziwa momwe zimapwetekera matenda ena komanso kuchuluka kwa nthawi yomwe ntchitoyo ingagwiritsidwe ntchito - mwachitsanzo, decoction ya linden itagwiritsidwa ntchito nthawi yayitali ikhoza kugwetsa masomphenya.
3. Kugwiritsa ntchito mankhwala wowerengeka azitsamba kuyenera kuthandizidwa ndi dokotala - nthawi zambiri amatha kutsutsana ndi mankhwala ena omwe amalumikizidwa kuti athane ndi cholesterol ndi matenda ena oyanjana.

Kodi mungadye maswiti ati?

Pali anthu omwe samatha kukhala tsiku lopanda maswiti, motero adakonzedwa. Kusangalala komwe mumalandira kuchokera ku chakudya chomwe mumakonda ndi chimodzi mwazofunikira kwambiri komanso zosangalatsa m'moyo. Ndipo ngati munthu ali ndi cholesterol yayikulu? Lokoma ndi cholesterol akuti sangakhale ogwirizana. Kodi ndikutaya maswiti? Ayi, sikuyenera. Muyenera kudziwa zomwe maswiti omwe mungadye ndi mafuta ambiri, komanso omwe ali otsutsana kwambiri.

Lokoma ndi cholesterol

Polankhula za ubale wa cholesterol ndi maswiti, timangonena zowona pang'ono. Kupatula apo, shuga ndi cholesterol sizolumikizana mwanjira iliyonse. Gwero la cholesterol yoyipa mthupi ndi mafuta ochokera ku nyama. Koma kuphatikiza kwa maswiti ambiri ndi zakudya zina ndizophatikiza ndi zinthu zomwe mafutawa amakhala. Izi ndi batala, mkaka, kirimu, kirimu wowawasa, mazira. Chifukwa chake, ngati tikunena za momwe zingatheke kugwiritsa ntchito maswiti okhala ndi cholesterol, muyenera kuphunzira kaye momwe amaphatikizidwira.

• Keke, makeke, masikono, zonona, ayisikilimu. Kuphatikizidwa kwa zinthu izi nthawi zambiri kumakhala ndi mafuta ochokera ku nyama, komanso zochuluka. Zakudya izi zimayenera kuchotsedwa kwathunthu muzakudya zanu.
• Maswiti ndi chokoleti. Ngati zomwe zimapangidwira zimaphatikizapo mkaka ndi zowonjezera zilizonse, ndiye kuti maswiti awa amapezanso mafuta a cholesterol.
• Ma cookie Ili ndi mazira osachepera, nthawi zambiri batala, ndipo, chifukwa chake cholesterol.

Zinthu zonsezi zimaphatikizidwa chifukwa cha cholesterol yayikulu, ndipo ndi kwanzeru kuzisiya zonse. Koma sikuti zonse zilibe chiyembekezo. Mutha kupeza maswiti omwe sangavulaze anthu omwe ali ndi cholesterol yambiri.

Maswiti Opanda Cholesterol

Mwamwayi, pali zinthu ngati izi. Ndipo angakwaniritse chikhumbo cha maswiti ndi kulipirira kukana kwa zinthu zovulaza.

• Chokoleti chamdima komanso chamdima. Zomwe zili mu chokoleticho zimakhala ndi cocoa yoposa 50%. Cocoa ndi gwero la antioxidants, alipo ambiri mwa iwo. Ma antioxidants amaletsa kukalamba kwa maselo poletsa kukula kwa atherosulinosis. Cocoa ilinso ndi chinthu china chosangalatsa - chimatha kuwonda magazi, omwe amathandizira kukonza kagayidwe ka magazi ndikuletsa kupezeka kwa cholesterol pamakoma amitsempha yamagazi. Chifukwa chake, chokoleti choterocho sichimangokulitsa cholesterol, komanso mitundu ina imathandizira kuchepetsa. Ponena za chokoleti ndi zowonjezera, aliyense ayenera kupewedwa, kupatula okhawo omwe mtedza umakhala ngati zowonjezera. Mtedza umadziwika chifukwa cha mapindu awo ndipo ndi gawo la zakudya zina kuti muchepetse cholesterol. Mutha kumwa cocoa, koma wopanda mkaka.

• Halva. Halva ndi chinthu chakale kwambiri, zaka zake zimabwereranso zaka masauzande. Amati halva sikuti imangoyipa ndi cholesterol, koma imathandizira kuchepetsa mulingo wake. Ichi ndichifukwa cha padera pazochitikazo. Halva muli chomera cholesterol - phytosterol. Kamodzi m'thupi, imayamba kuthamangitsa cholesterol yoyipa ndipo nthawi yomweyo sichimadziyika yokha pazitseko zamitsempha yamagazi m'magawo a atherosclerotic plaques. Kuphatikiza apo, halva imakhala ndi kuchuluka kwa fiber, mkuwa ndi vitamini D. Izi zimathandizira kukonza kagayidwe kachakudya m'thupi. Khola lothandiza kwambiri kuchokera pakuwoneka polimbana ndi cholesterol ndi sesame, ndikutsatira nandolo ndi halva kuchokera ku mbewu za mpendadzuwa. Halva ikhoza kukonzedwa palokha kunyumba. Mwachitsanzo, kuphika sesame halva, mudzafunika 300 g ya nthangala za sesame ndi 100 g a uchi wamadzimadzi. Mwachangu nthangala za sesame mu poto, kudutsa pa blender kapena grinder ya khofi, ndikuthyola misa yochulukanso. Kenako, sakanizani zitsulo ndi uchi ndi kusenda bwino kwa pafupifupi mphindi 10, kenako ikani nkhungu ndi firiji kwa tsiku limodzi. Uku mwina ndiye njira yophweka. M'malo mwake, pali maphikidwe ambiri.

• Marmalade. Kukonzekera izi, zipatso kapena zipatso, shuga ndi makulidwe (pectin, agar-agar) amagwiritsidwa ntchito.Monga mukuwonera, marmalade, monga maswiti ena opanda cholesterol, ilibe mafuta a nyama konse. Komanso, zinthu monga pectin kapena agar agar amatha kuchotsa cholesterol ndi poizoni m'thupi. Marmalade imathandiza pamatumbo a microflora, imaletsa dysbiosis komanso imateteza ku ionizing radiation. Mutha kupanga marmalade ndi manja anu. Kuti muchite izi, muyenera pectin, makamaka madzi, amatha kupezeka m'masitolo. Kukula: 1 makilogalamu zipatso mpaka 750 g shuga. Ngati shuga asinthidwa ndi fructose ndi uchi molingana, ndiye kuti mapindu ake a marmalade amangowonjezeka. Pa intaneti pali maphikidwe ambiri opanga marmalade. Mfundo yayikulu - shuga yosenda imasenda kutentha pang'ono mukamayambitsa, pectin imawonjezeredwa. Kenako, osakaniza amayikidwa mu nkhungu ndi kuzirala.

• Pachino. Marshmallows, ngati marmalade, imakhala ndi makulidwe onga agar-agar kapena pectin. Mapindu awo polimbana ndi cholesterol amadziwika. Kuphatikiza apo, marshmallows ali ndi chitsulo, phosphorous ndi zinthu zina zofunikira. Kugwiritsa ntchito marshmallows kumathandizira kugaya chakudya, thanzi la tsitsi ndi misomali, komanso pamtunda wamitsempha yamagazi. Kunyumba, marshmallows amathanso kukonzekera, ndipo mwina ndiwofunika kwambiri kuposa kugula mugulu, chifukwa marshmallow omwe ali ndi malonda amakhala ndi mitundu yosakongola. Kuphatikizidwa kwa marshmallows opangidwa ndi nyumba, mwachitsanzo, apulo, imaphatikizapo: maapulo, azungu azungu, shuga ya icing, shuga, madzi, agar-agar, shuga ya vanilla. Njira yophikira ndi yofanana ndikupanga marmalade. Kusiyanako ndikuti kuchuluka komwe kumachitika mukaphika sikumakhazikika, koma kumakwapulidwa m'magawo angapo. Maphikidwe a Marshmallow amatha kupezeka pa intaneti, sankhani chinsinsi chomwe chilibe mafuta a nyama mwachitsanzo, mkaka kapena zonona.

• Marshmallow. Kununkhira uku kumakhala ndi zipatso kapena mabulosi puree, shuga (mwamwambo, m'malo mwa shuga, pastille iyenera kukhala ndi uchi) ndi makulidwe. Monga marshmallows, ili ndi zambiri zothandiza ndipo imathandiza kuchotsa cholesterol m'thupi. Chitsulochi ndi chofanana ndi chokongoletsera cha marshmallow, chokhacho chomaliza chimayikidwa mu mawonekedwe, cholocha ndikuchiwotcha mu uvuni kapena uvuni, kenako ndikudula. Mwa njira, pastille ndi Russia. Mzinda wa Kolomna umadziwika kuti kwawo ndi kwawo.

Palinso maswiti omwe sangavulaze munthu yemwe ali ndi cholesterol yayikulu, mwachitsanzo, chisangalalo cha Turkey, walnut ndi chinangwa za peanut, etc. Chachikulu ndichakuti kapangidwe kazinthu izi sizikuphatikiza mafuta ochokera ku nyama.

Zinthu zonse zokoma zomwe talemba, ngakhale zilibe cholesterol ndipo ngakhale zimathandizira kuti zilimbane nayo, zili ndi phindu limodzi - zimakhala ndi ma calories ambiri. Izi siziyenera kuyiwalika, chifukwa, malinga ndi asayansi, mafuta ambiri a cholesterol m'thupi la munthu amapangidwa ndi thupi lomwe. Ndipo "zimayambitsa" onenepa kwambiri kuti ziwonjezere cholesterol yoipa komanso kuti muchepetse cholesterol yabwino. Chifukwa chake, sitingakane kuti cholesterol ndi maswiti akhoza kukhala okhudzana. Tsatirani muyeso, khalani okonzeka, kupewa kudya kwambiri! Izi zithandiza kukhala ndi thanzi kwanthawi yayitali.

Kodi cholesterol ndi chiyani?

Cholesterol m'thupi la munthu imagwira ntchito zingapo zofunika:

• Amatenga nawo mbali pakapangidwe ka mtambo wa zotupa zamitsempha.
• Amapanga membrane wa khungu.
• Ndi gawo la bile.
• Zimatenga nawo gawo momwe masoka a steroid komanso kugonana amagwirira ntchito.

Monga mukuwonera, cholesterol ndi chinthu chofunikira kuti zitsimikizire magwiridwe antchito ndi ziwalo zonse. Izi sizimalowa mthupi kuchokera kunja kokha, komanso zimapangidwa mwaokha.

Mu kuyesa kwa magazi, Zizindikiro zingapo zimapezeka: cholesterol yathunthu, otsika komanso otsika lipoproteins (LDL ndi HDL, motsatana).Zimaphatikizidwa chifukwa chakuti cholesterol imayenda munyama ngati gawo la lipoprotein. LDL imawerengedwa kuti ndi yoyipa chifukwa chakuti iwo ali ndi udindo wachitukuko cha atherosulinosis komanso kupanga mapangidwe a atherosulinotic pamakoma amitsempha yamagazi. Ndipo HDL imateteza njira yoyendera magazi kuchokera ku atherosclerosis, ndipo imatchedwa wabwino, alpha-cholesterol.

Ubwino wazakudya za shrimp

Zakudya zam'nyanjayi ndizopatsa mavitamini, kufufuza zinthu komanso mafuta osakwaniritsidwa amafuta. Komanso, ali ndi mapuloteni ambiri, omwe amatha kuyamwa mosavuta, omwe ndiofunikira kuti azikhala ndi thanzi labwino.

100 magalamu a shrimp amakhala ndi 2% yokha yamafuta! Ndizakudya zam'nyanja.

Shrimp ili ndi gawo lofunikira - astaxanthin carotenoid. Ndiwothandiza kwambiri kuposa ma antioxidants omwe amapezeka mu zipatso. Ubwino wazakudya zam'madzi zatsimikiziridwa panthawi yamankhwala komanso kupewa matenda a endocrine ndi machitidwe ozungulira, matenda a shuga mellitus, mphumu wa bronchial, mitsempha ya varicose, matenda a autoimmune. Amathandizanso kukumbukira komanso kuwona.

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

Shrimp Cholesterol

Zakudya zam'nyanjazi zimakhala ndi cholesterol yambiri, zomwe sizigwirizana ndi mafuta ochepa omwe amakhala nawo. Kodi cholesterol yochuluka bwanji mu shrimp? 160-200 mg pa magalamu zana a nsomba zam'nyanja. Poyang'ana koyamba, izi ndi zochulukirapo. Koma ziyenera kudziwika kuti khalidwe ndilofunika, osati kuchuluka. Tiyeni tiwone.

Kafukufuku wasonyeza kuti ndi shrimp m'magazi, milingo ya HDL imachulukanso kuposa LDL. Zotsatira zake, index ya atherogenic imatsika. Ichi ndi chisonyezo chosonyeza mwayi wokhala ndi matenda atherosclerosis. Mafuta osaphatikizika omwe amapezeka m'magazi a crustaceans amachepetsa cholesterol yamagazi. Magnesium imathandizanso pamenepa.

Kumbukirani kuti cholesterol imatha kulowa m'thupi la munthu kuchokera kunja, ndipo imatha kupangidwa m'thupi lathu kuchokera ku mafuta achilengedwe. Chifukwa mu shrimp kulibe, ndiye kuti kuphatikiza kwama cholesterol sikudzachitika. Ndipo kuchuluka kwake mu magazi sikokwanira.

Thupi limafunikira cholesterol m'zakudya zam'nyanja. Imateteza mitsempha yamagazi kuti isawonongeke komanso isasinthe. Sich pachabe kuti zakudya za ku Mediterranean zimawonedwa kuti ndizopindulitsa kwambiri pa thanzi. Nsomba zam'nyanja zilinso ndi mafuta ambiri athanzi ofunikira kuti thupi lonse lizigwira ntchito. Nsomba iyi ili ndi mafuta ochulukirapo a polyunsaturated acid, omwe amachititsa kukongola ndi thanzi la khungu. Palibenso chifukwa choopera kuti cholesterol yambiri imapezeka mu nsomba zam'nyanja, kuchuluka kwa cholesterol yathunthu imakwera chifukwa cha HDL, chomwe ndi chitetezo chabwino kwambiri ku atherosulinosis.

Shrimp zotsutsana

Kwa akulu, palibe vuto lililonse kuchokera pakuphatikizidwa kwa zinthu izi muzakudya. Koma kwa ana ochepera zaka zitatu, amatha kukhala osatetezeka. Mwina kukula kwa sayanjana nawo. Mapuloteni, omwe amakhala ndi mafuta ambiri, amatha kuyambitsa mayankho osafunikira m'thupi. Zizindikiro za Matupi:

• Zotupa pakhungu.
• Oropharyngeal edema.
• Rhinitis ndi laryngitis.
• Zizindikiro za Dyspeptic: nseru, kusanza, kupweteka m'mimba.
• Mutu.
• Lethargy ndikuwonjezera kukwiya.
• Kugwedezeka kwa anaphylactic ngati kuli koopsa.

Choopsa chachikulu ndi shrimp yamtundu wotsika ndipo cholesterol ilibe kanthu. M'masiku amoyo wawo, ma crustaceans amenewa amatha kuyamwa poizoni ndi zinthu zina zoyipa zomwe zili mdera lawo. Chifukwa chake, ndikofunikira kutengera momwe alimi a shrimp amakulira, momwe akupezekera. Ndipo ndikwabwino kusankha opanga odziwika bwino amtunduwu.

Ma shrimp opanga amathanso kukwaniritsa zofunikira zonse. Opanga osazindikira amagwiritsa ntchito zowonjezera zamankhwala zomwe zimathandizira kukula kwa crustaceans.

Onetsetsani kuti mwasamala mtundu wa malonda musanagule.Ziyenera kukhala za pinki. Ndikofunikira kuti crustaceans ikhale yonyowa. Ngati mukuzindikira kuti matandala auma ndipo ali ndi mikwaso yoyera ,adutse. Zizindikiro izi zikuwonetsa kuti anali achisanu. Shrimp imawonongeka bwino ngati mutu wake ndi wakuda bii.

Kodi njira yabwino yophikira shrimp ndi iti?

Ngakhale cholesterol mu shrimp ilibe zovulaza, ndikofunikira kukonzekera bwino kuti ipindule kwambiri ndi malonda. Maphikidwe ena amagwiritsa ntchito mafuta kapena masuzi omwe amataya zonse zabwino za shrimp. Muyenera kudziwa izi, chifukwa cholesterol yabwino imapangidwa, komanso yoyipa motani, zimatengera zinthu zomwe shirimpu zimakonzekera. Kampani yokhala ndi zosakaniza zamafuta imatulutsa cholesterol yoyipa.

Chimodzi mwa maphikidwe otchuka ndikuphika shrimp mu batter, yomwe imaphatikizapo kugwiritsa ntchito batala, ufa ndi mazira ambiri. Izi zimapangitsa kuti njira yophikayi ikhale yosavomerezeka kwa anthu omwe ali ndi cholesterol yambiri komanso kwa iwo omwe amawunika thanzi lawo.

Njira yabwino yophikira shrimp ndikuphika. Mwanjira imeneyi, shrimp imaphikidwa mumphindi, kusungirako zopindulitsa ndi mavitamini. Gwiritsani ntchito shrimps yophika ngati mbale yokhayokha kapena kuwonjezera pa saladi.

Shrimp ndi masamba letesi - chokoma komanso wathanzi. Saladi yosavuta ngati imeneyi ndiutali wabwino wophatikiza mapuloteni, mafuta athanzi komanso CHIKWANGWANI.

Zakudya za ku Mediterranean ndizabwino. Mwachitsanzo, nsomba zam'madzi am'nyanja kapena pasitala. Pasipu wa tirigu wa Durum ndiwathanzi, wopanda vuto. Amakhalanso ndi mapuloteni ambiri, fiber. Kuphatikizidwa ndi nsomba zam'madzi ndi mafuta a azitona, ichi ndi chakudya chopatsa thanzi.

Kumbukirani kuti cholesterol ndi chisonyezo chomwe chikuwonetsa mwachindunji momwe magazi amayendera, amakupatsani mwayi wowunika kuti mukhale ndi zotupa zam'mimba za atherosrance. Kwambiri mlingo wa chizindikiro ichi, ndiye kuti pamakhala chiwopsezo chambiri cha kuwonongeka kwa ziwalo za ischemic. Chifukwa chake, ndikofunikira kwambiri kudya zakudya zopatsa thanzi ndi cholesterol yocheperako kapena amodzi pomwe cholesterol sikukweza LDL, monga shrimp yophika.

Zakudya Zosalimbikitsa

• Yothira mafuta, mbale zakusuta,
• nyama yamafuta, nkhuku ndi nsomba, mafuta anyama,
• makeke, pasitala, mkate woyera, mpunga,
• sodas zabwino, chokoleti,
• zonunkhira, msuzi,
• bowa
• dzira
• khofi wamphamvu, tiyi, koko
• masoseji
• mafuta amkaka, kuphatikiza tchizi,
• zogulitsa zomwe zimakhala ndizapamwamba zambiri, zowonjezera, zowonjezera, zokuthandizira zowonjezera.

Kuchiza ndi wowerengeka azitsamba

Ndipo tsopano tiyeni tikambirane za momwe tiyenera kuchitira cholesterol yapamwamba ndi mankhwala wowerengeka. Kumbukirani kuti chithandizo cha mankhwala wowerengeka chokhala ndi wowerengeka sayenera kuthana ndimankhwala ndikuletsa kugwiritsa ntchito ma statin.

1. Onjezani madontho 20 a phula la phula ku kapu yamadzi. Tengani phula lamadzi katatu patsiku musanadye.
2. Ponda muzu wa ginger mu chopukusira cha adyo, onjezerani madontho atatu a mandimu ku tiyi. Mutha kumwa madzi a muzu wa ginger m'mawa ndi madzulo.
3. Tani tiyi wa ginger wogwiritsa ntchito supuni ziwiri zamatumbo a ginger wodula, onjezani magawo angapo a mandimu ku teapot.
4. Momwemonso tiyi wochokera ku maluwa a linden amapangidwa (supuni ziwiri za maluwa owuma pa lita imodzi yamadzi). Tiyi yabwino imakhala yabwino m'mawa, pachakudya chamadzulo komanso madzulo. Mutha kusungunula mungu wa 1 g wa mungu wa tiyi akamamwa tiyi.
5. Konzani nokha mafutawo, momwe mungafunikire magawo 10 a adyo mu makapu awiri a mafuta. Finyani msuzi kuchokera ku adyo ndikusakaniza ndi mafuta, lolani kuti ubwere. Gwiritsani ntchito kuvala masaladi.
6. Konzani kulowetsedwa pa katsabola. Tengani 1/1 chikho cha katsabola watsopano, supuni ya pansi ya valerian. Thirani madzi otentha ndikuphika kwa mphindi 20. Lolani kuti zibwereke kwa masiku angapo, kupsyinjika.Imwani kulowetsedwa musanadye chilichonse ndi supuni ya uchi.
7. Thirani supuni ziwiri za uchi wa njuchi mumsavuchi, kutsanulira kapu ya madzi otentha ndikumawotcha kwa maola awiri pa moto wochepa. Mulole ziphukire ndi kuzizira. Sefa kulowetsedwa musanagwiritse ntchito. Imwani katatu patsiku musanadye.

Zithandizo za anthu ndizothandiza kwambiri poletsa kupangika kwa cholesterol plaque.

Zochita zolimbitsa thupi

Chotsani kusachita masewera olimbitsa thupi chifukwa cha kufooka kwa mtima komanso mtima.

Kuchita masewera olimbitsa thupi sikuyenera kuwononga moyo wanu. Njira zothandiza kwambiri ndizochita zolimbitsa thupi zolimbitsa thupi. Amapangidwa kuti azilimbitsa khoma lam'mimba ndi minofu ya mtima ndikuphatikiza:

• Kuyenda kapena kuyenda mu mpweya watsopano,
• Kuyendetsa mosavuta pa liwiro loyenera
• masewera olimbitsa thupi m'mawa (squats, miyendo yolowera, kudumphira pomwepo),
• kusinthasintha ndi zolimbitsa thupi,
• kulimbitsa thupi ndi ma dumbbells,
• aerobics kapena kusambira.

About mkulu cholesterol ndi zochita mu izi

Yemwe mungalumikizane ndi thandizo

Mutha kulumikizana ndi GP wakwanuko kuti ayesedwe magazi a magazi anu osiyanasiyana. Wochiritsirayo amasankha mankhwala, ndipo ngati kuli kotheka, adzakutumizirani kwa dokotala wamtima, yemwe angasankhe mankhwalawa kutengera mtundu wamtima wanu, zomwe zimayambitsa matendawa, kuchuluka kwa cholesterol, zaka, kulemera kwa thupi ndi matenda ena okhudzana nawo.

Ndipo pomaliza - mungatani kuti muchepetse cholesterol popanda mankhwala

Kodi ndizotheka kudya zipatso zouma ndi mafuta ambiri?

Cholesterol ndi chinthu chomwe chimapangidwa m'thupi la munthu aliyense pamlingo wa 80% ndipo ndichofunikira pakugwira bwino ntchito kwake.

Katunduyu amalimbikitsa kupanga mahomoni ena (progesterone, vitamini D, etc.), amatenga nawo mbali pakupanga maselo, njira zamagayidwe, ndipo amagwiranso ntchito zina zambiri zofunika. Kuphatikizika kwake kwapamwamba kumapangidwa ndi chiwindi, chomwe chimapezeka m'magazi, impso, adrenal glands ndi minyewa yaubongo. Zotsalazo zimadza ndi chakudya.

Pali mitundu ingapo yayikulu ya cholesterol, yomwe ndi:

• "Zabwino" kapena high density lipoprotein (HDL),
• "Zoyipa" kapena otsika kachulukidwe lipoprotein (LDL),
• triglycerides.

Iwo ali ofanana mu kapangidwe. Kusiyanako kumangophatikizidwa ndi mafuta ndi mapuloteni. Mapuloteni ochulukirapo amapezeka mu HDL, pomwe otsika ali mu LDL. Pankhani ya cholesterol yochuluka, zochuluka zimadziunjikira. Cholesterol chovutacho chimangamira m'matumbo, ndikupanga zolembera za atherosrance, zomwe zimachepetsa kutsekeka kwamitsempha ndikulepheretsa magazi kulowa. Pakupezeka kwakanthawi ndikuzindikira chithandizo, mapepala amatsegulidwa, ndikupanga zigawo za magazi zomwe zimalepheretsa magazi kutuluka kwathunthu.

Pali magawo awiri akuluakulu a cholesterol, omwe ndi chakudya ndi chiwindi cha munthu chomwe, chomwe chimapangitsa. Monga lamulo, kuchuluka kwa cholesterol yomwe amapanga ndizokwanira thupi. Zowonjezera zimapangidwa makamaka kuchokera ku zakudya zomwe zimakhala ndi mafuta azinyama. Kuchuluka kumeneku kukhoza kukhala kowopsa ku thanzi komanso ngakhale kwa moyo wa munthu.

Kudya zipatso zouma zatsiku ndi tsiku ndi imodzi mwanjira zazikulu zopewera cholesterol yayikulu. Chifukwa cha zomwe zili ndi zinthu zambiri zofunikira, zipatso zouma zimangokhutitsa thupi ndi zinthu zofunika, komanso zimaletsa kuphatikiza kolesterol, mayamwidwe ake, komanso zimathandizira pakuchotsa izi m'thupi mwachangu. Ngakhale zipatso zochepa zouma zimakhala ndi phindu pamapangidwe a thupi.Kuphatikiza apo, musaiwale za kufunika kochita masewera olimbitsa thupi mokhazikika, njira yabwino kwambiri yolimbana ndi cholesterol chifukwa cha kuchuluka kwa kuchuluka kwa magazi kudzera m'chiwindi komanso kuthetseratu LDL.

Zothandiza zimatha ma apricots zouma

Ma apricots owuma omwe ali ndi cholesterol yambiri ndiwothandiza kwambiri. M'malo mwake, chipatso chouma ichi ndi malo osungirako zinthu zambiri zabwino, kuphatikizapo ascorbic acid ndi retinol. Kuyambitsa izi muzakudya zanu za tsiku ndi tsiku ndiye njira yabwino kwambiri yodzitetezera ku mavuto a impso ndi chithokomiro. Imasinthasintha ntchito ya endocrine ndi genitourinary system, komanso imagwira ntchito ngati prophylactic pa matenda oopsa. Asayansi apeza kuti chifukwa cha luso lochepetsa cholesterol, ma apricots owuma amatha kukonza mtima.

Zipatso zouma zimapereka vitamini PP, kapena mwanjira ina nicotinic acid, yomwe imakhudza mwachindunji ndende ya cholesterol. Kuphatikiza apo, imalimbitsanso minofu yamtima, yomwe imathandizira kuchepetsa chiopsezo cha stroke kapena kugunda kwa mtima. Komanso ma apricots owuma amalimbikitsa hemoglobin, chifukwa chomwe kumakhala kuyeretsa kowonjezera kwamitsempha yamagazi kuchokera ku cholesterol plaque, ndikusintha magazi mu thupi.

Ma apricots owuma limodzi ndi uchi amadziwika kuti ndi njira imodzi yothandiza kwambiri yochepetsera cholesterol yamagazi. Pokonzekera mankhwalawa, muyenera kusakaniza maapricots owuma, uchi, mandimu, zoumba ndi walnuts pang'ono. Zonsezi zimaphwanyidwa ndikusungidwa mufiriji mumtsuko wamagalasi. Tengani mankhwalawa kuchuluka kwa 1 tbsp. tsiku kwa mphindi 30 asanadye. Ma apricots owuma ndi cholesterol alibe zotsutsana. Chokhacho ndikuti malonda amakhala ndi mankhwala ofewetsa tuvi, owonekera pokhapokha ngati achitiridwa nkhanza.

Kuphatikiza apo, anthu omwe ali ndi matenda a shuga, hypotension, ndi matenda am'mimba am'mimba ayenera kusamala.

Prunes ndi Cholesterol

Ziphuphu zimakhala ndi michere yambiri pazomwe zimapangidwa. Pakati pawo, mavitamini, fiber, malic ndi citric acid, michere yopindulitsa, komanso pectin. Nthawi zambiri, mitengo yamtengo wapatali imatha kupezeka muzosangalatsa za amayi apakati chifukwa cha chitsulo chambiri. Mankhwala amaphatikizidwanso m'zakudya za anthu omwe ali ndi matenda a impso, chiwindi ndi mafupa.

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

Cholesterol okwera amawonetsa kusadziletsa kudya zakudya zambiri. Prunes, m'malo mwake, ikulimbikitsidwa kuti igwiritsidwe ntchito, popeza chipatsochi chimakhudza madera amitsempha yamagazi, ndi njira yabwino yodzitetezera ku matenda amtima chifukwa chakupezeka kwa fiber yothandiza. Prunes imathandizanso kuthana ndi kuthamanga kwa magazi, kukhumudwa komanso kuchepa kwa magwiridwe antchito. Kuphatikiza apo, pali choleretic ndi diuretic kwenikweni. Chipatso chothandiza kwambiri ndi cha azimayi pa nthawi ya kusamba.

Mphamvu ya prunes pa cholesterol m'thupi la munthu ndi kupezeka kwa insuluble ulusi, chifukwa ma bacteria opindulitsa m'matumbo amatulutsa propionic acid. Nayo amachepetsa cholesterol ya LDL. Kutengera ndi kuyesa kumeneku, zidapezeka kuti propionic acid imachepetsa kupanga cholesterol owonjezera ndi chiwindi.

Kuphatikiza apo, ulusi wamadzimadzi umamanga ma bile acid omwe amapangidwa ndi chiwindi, omwe amachotsedwa m'thupi. Chifukwa chake, chiwindi chimayamba kugwiritsa ntchito cholesterol popanga ma acids atsopano, zomwe zikutanthauza kuti kupendekera kwake kumachepetsedwa kwambiri.

Ma Prunes sagwiritsidwa ntchito kuphika mbale zingapo, komanso amagwiritsidwa ntchito pawokha popanda kukonza chilichonse.Pofuna kupewa ndi kuchepetsa kuchuluka kwa cholesterol m'magazi, zidzakhala zokwanira kudya zipatso 10, zomwe zimanyowetsedwa usiku wonse, masana. Chifukwa chake, simungangochepetsa cholesterol, komanso kuthana ndi vutoli ndi matenda ena ambiri.

Anthu omwe ali ndi matenda a bile ndi impso, komanso amayi oyamwitsa, ayenera kusamala pogwiritsa ntchito ma prunes.

Zoumba za High Cholesterol

Ichi ndi chipatso chouma bwino kwambiri chomwe sichimataya zinthu zake zabwino pambuyo pokonzedwa. M'malo mwake, kuchuluka kwa maamino acid opindulitsa, zinthu zazing'ono ndi zazikulu zimachuluka kwambiri. Zouma zimakhala ndi zopatsa mphamvu zambiri. Pafupifupi 100 kcal pa magalamu 100 a mankhwala. Mulinso mapuloteni, chakudya, michere yazakudya ndi mafuta achilengedwe, potaziyamu, calcium, chitsulo, magnesium, mavitamini, ndi zina zambiri.

Ngakhale kuti zoumba zimatha kuwonjezera kulemera kwa thupi chifukwa cha kuchuluka kwa shuga ndi fructose, nthawi zambiri malonda amapezeka pamndandanda wolimbikitsidwa kuti athane ndi cholesterol yambiri.

Mphamvu yochepetsera kuchuluka kwa cholesterol mthupi chifukwa cha zoumba imatheka pochotsa bile yambiri mthupi. Kudya zoumba zoumba kumathandizira kuti kutentha kwa cholesterol kowonjezereka komanso kuphatikizidwenso mwachindunji m'chiwindi. Kuphatikiza apo, zoumba zamphesa, ngati zipatso zonse zouma, zimakhala ndi ma polyphenols, zomwe zimapangitsa kupondereza kuyamwa kwa mafuta m'thupi. Chifukwa chake, kukhala bwino kwa anthu omwe akudwala matenda amtima wabwino kumakhala bwino.

Ubwino wina wogwiritsa ntchito zoumba m'zakudya ndi kupezeka kwa kuchuluka kwa CHIKWANGWANI, chomwe chimalepheretsa poizoni ndi zinthu zina zoyipa, komanso zimathandizira kuchotsedwa kwachangu mthupi, kwinaku kuchepetsa kuchuluka kwa mabakiteriya ndi chiopsezo cha mavuto ndi thirakiti la m'mimba.

Cholesterol okwera ndi vuto lofunikira kwa anthu amakono. Milandu yoyambitsidwa ndi matenda omwe amapezeka ndi chinthu ichi imatha kubweretsa zotsatira zoyipa kwambiri mthupi. Ichi ndichifukwa chake ndikofunikira osati kungodziwitsa vutoli pasadakhale, komanso kugwiritsa ntchito njira zopewera. Chifukwa chake, ndizofunikira kuyang'anira bwino moyo ndi zakudya.

Zothandiza pa zipatso zouma zimakambidwa kanema munkhaniyi.

Maphikidwe Aakulu a Cholesterol

1. Mkaka wa nkhuku yophika: nkhuku imamenyedwa mopepuka, adyo ndi zitsamba zimawonjezeredwa, kukazunguliridwa mkaka, kufalikira kukhala nkhungu, yophika, mbale yokonzedwa ndi mchere. Tumikirani ndi zamasamba zilizonse zatsopano.

2. Firipi ya nkhuku imadulidwa mu ma cubes, yophikidwa mu msuzi pamadzi mpaka theka yophika, kuwonjezera 300 nyemba mum nyemba, zonunkhira, mphodza mpaka nkhuku yaphika kwathunthu. Mitundu yatsopano imadulidwa, kuthiriridwa ndi mafuta a maolivi, mchere umawonjezeredwa kuti ulawe, umathandizira kutentha.

Zakudya zotere sizikhala ndi mafuta osavuta, motero sikuti aliyense angathe kulekerera bwino. Popeza sichingasungidwe, imaphatikizidwa mwa amayi apakati, anyama, odwala matenda ashuga.

Mukakalamba kapena kumangokhala, moyo umachepa kwambiri.

Muzochitika izi, sikulimbikitsidwa kupatula kwathunthu zinthu zomwe zimakhala ndi cholesterol, ndikofunikira kuti muchepetse.

Nthawi zonse, musanayambe kudya, kufunsa dokotala ndikofunikira.

Momwe maapulosi owuma amakhudzira cholesterol

Kuchuluka kwa cholesterol yoyipa m'mwazi ndi vuto lalikulu kwa anthu. Kupatuka kwa zizindikiro zotere kuzikhalidwe kumakhudza kukula kwa matenda ambiri, makamaka atherosclerosis, pomwe pamachitika zinthu zoopsa monga kugunda kwa mtima ndi sitiroko.

Popeza kuopsa kwa matenda a mtima kumatsimikiziridwa, muyenera kuyang'anitsitsa thanzi lanu lanu ndikuzindikira momwe mungathere.Choyamba, thanzi la munthu limadalira chakudya chake, malamulo osavuta amathandiza kupewa mavuto akulu.

Zowopsa kwambiri kwa anthu ndi mafuta a nyama ndi maswiti am'mafakitale, koma maswiti amatha kusinthidwa ndi zokometsera zamasamba - zipatso zotsekemera, mtedza, zipatso zouma, zonsezi ndi nkhokwe ya zinthu zofunikira zomwe zimatengedwa ndi thupi laumunthu.

Kodi ma apricots owuma ali ndi cholesterol?

Zachidziwikire, izi ndi nthano yomwe simumatsimikiziridwa ndi zowona. Ma apricots owuma ndi gawo limodzi la chakudya chomwe wodwalayo ali ndi cholesterol yayikulu.

Ma apricots owuma amabweretsa maubwino apadera m'thupi la munthu. Amakhala ndi potaziyamu, calcium ndi beta-carotene. Ascorbic acid imakhala ndi gawo lalikulu, chifukwa zipatso zouma zimatha kukhala gwero lake ndipo kuzigwiritsa ntchito zake kudzapangitsa kuti zibwezeretsere zofunika.

Zipatso zouma zimathandizira kukula kwa matenda oopsa, matenda amtundu, impso ndi chiwindi. Zopatsa mphamvu zochepa za calorie zimapangitsa kugwiritsa ntchito mankhwala kwa odwala onenepa kwambiri.

Ma apulosi owuma ndi kuwonjezeka kwa kugwiritsidwa ntchito kovulaza kumatha kuyambitsa zakudya, koma muyenera kuyang'anira kusankha mosamala zipatso zoyenera.

Zothandiza zikuchokera

Ndikofunikira kutsimikizira kuti apricot zouma zimakhala ndi zinthu zambiri zofunikira poyerekeza ndi chipatso chatsopano.

Zipatso zomwe zimasungidwa ndi kuyanika zimakhala ndi izi:

• calcium
• magnesium
• potaziyamu
• chitsulo
• phosphorous
• ayodini
• mavitamini a magulu A ndi C,
• antioxidants
• zinthu za gulu la PP.

Yang'anani! Chogulitsachi chimakhala ndi glucose ndi fructose pamatayala ambiri. Zosakaniza izi ndi shuga wachilengedwe womwe umagwiritsidwa ntchito ndi anthu omwe ali ndi matenda ashuga.

Ngakhale zili choncho, madokotala ambiri amati zomwe zimapangidwira m'magazi a shuga zitha kuvulaza thanzi la wodwalayo, chifukwa chake ziyenera kudyedwa mosamala komanso zochepa.

Palibe cholesterol m'zinthu izi - chowonadi chotsimikizika.

Poganizira za kapangidwe kazomwe kamapanga zipatso zouma, munthu ayenera kutchulapo phindu lake:

• kys - zipatso zouma zopanda miyala zilibe madzi,
• kuchuluka kwa mapuloteni m'magalamu 100 a chinthucho kuli pafupifupi 3.4 g,
• zamafuta - osapitilira 1 gramu,
• chakudya - zoposa 62 magalamu.

Kumbukirani kuti ma apricots owuma amapatukana ndi mzere wa zipatso zouma chifukwa cha zopatsa mphamvu zambiri, zomwe ndi 240 kcal.

Mcherewu umakhala ndi kuchuluka kwa mitundu yamafuta, omwe ndi cholesterol yambiri m'magazi amayenera kupanga maziko azakudya za munthu.

Cholemacho chimakupatsani mwayi wokhazikitsa chakudya pokonza m'mimba ndipo chimakhala choyenera kugwiritsa ntchito masiku akudya.

Yang'anani! Anthu omwe amaganiza kuti pali cholesterol mu ma apricots owuma amalakwitsa.

kachulukidwe kachulukidwe lipoprotein pamalonda azakudya ndi zero.

Kumwa mankhwala pazinthuzo sikungapindulitse odwala okhawo omwe ali ndi magazi ambiri, komanso anthu athanzi. Kuphatikizika kwa zinthu zofunika mu ma apricots zouma kumakupatsani mwayi kuti mumalize mavitamini ofunikira ndikugwiritsa ntchito magalamu 50 a chinthu patsiku.

Zofunika! Ndikofunikira kulabadira kuti chilengedwe chokhacho chokha chomwe chakonzedwa kuti chigwiritsidwe ntchito pansi pazinthu zofunikira ndizothandiza. Muyenera kuganizira chisankho chogwiritsidwa ntchito kuti mugwiritse ntchito, chifukwa opanga ambiri osazindikira adzagwiritsa ntchito utoto, mitundu yonse yosungirako komanso zowonjezera zonunkhira kuti zithandizire kukoma ndikukulitsa moyo wa alumali.

Zamkatimu

• Mbiri
• Mfundo Zabwino Kwambiri Cholesterol
• Zinthu Zapamwamba za Cholesterol
• Kutsuka kwa mtima
• Zakudya zamafuta ambiri

Kuchokera pamndandanda: Kuphika kwa uzimu

Chigawo choyambirira cha bukulo Maphikidwe zana a cholesterol okwera. Chokoma, chathanzi, chodalirika, machiritso (Irina Vecherskaya, 2013) choperekedwa ndi bwenzi lathu lamabuku - kampani ya malita.

Zinthu Zapamwamba za Cholesterol

Mafuta a azitona amakhala ndi mafuta ochuluka kwambiri. Imawongolera ntchito ya ndulu. Ngati mumamwa mafuta a maolivi pamimba yopanda kanthu tsiku ndi tsiku, ndiye kuti zolembera za cholesterol sizingoyikidwe pazombozo.

Cottonseed mafuta amachepetsa cholesterol.

Zamasamba. Amakhulupirira kuti zakudya za munthu wathanzi zimayenera kukhala ndi masamba 400 a masamba (kupatula mbatata) tsiku lililonse komanso chaka chonse. Osachepera gawo limodzi liyenera kukhala watsopano. Mwa masamba omwe alipo akhoza kupita kabichi, kaloti, beets. Karoti amayeretsa magazi, amachotsa ziphe m'thupi, amalimbikitsa kuyambiranso kwa magazi. Muyenera kudya kaloti awiri patsiku. Turnip ili ndi mphamvu yotsitsa mafuta m'thupi. Biringanya, mavwende onse ndi squash mbewu ndizothandiza: nkhaka, zukini, zukini, dzungu.

Saladi imabweretsa folic acid ku thupi, imathandizira kukula kwa maselo atsopano m'thupi.

Kuyambira nkhuku, muyenera kudya nkhuku ndi nkhuku (bakha ndi tsekwe ndi zakudya zomwe zimakhala ndi cholesterol yambiri). Nkhuku ziyenera kuphikidwa popanda khungu, chifukwa zimakhala ndi mafuta ambiri komanso mafuta.

Kuchokera ku nyama, munthu ayenera kudya nyama yamwana wamchere, mutton wachinyamata wopanda mafuta owoneka, ng'ombe yokhala ndi mafuta ochepa, komanso kalulu.

Nsomba ndi nsomba zam'nyanja. Nsomba zizikhala m'zakudya nthawi zonse, ndipo zonenepa zomwe ndizonenepa, ndizothandiza kwambiri zomwe zimabweretsa. Kugwiritsa ntchito nsomba nthawi zonse sikungalole kuti cholesterol iyike pamitsempha yamitsempha yamagazi. Nsomba sizikhala zodula. Ngakhale hering'i wamba amakhala ndi mavitamini A, B, D, omega-atatu acids. Sardines, sprats, mackerel, nsomba, hering'i - 2-3 servings ya 200-400 g pa sabata. Tuna, cod, haddock, flounder - popanda choletsa.

Zamoyo zilizonse zimachedwetsa mayamwidwe ndi mawonekedwe a mafuta. Nandolo zobiriwira ndizofunikanso chifukwa zimapatsa thupi mphamvu zowonjezera. Nyemba ndizothandiza.

Zipatso za citrus zimakhala ndi mavitamini ambiri omwe amateteza mitsempha ya magazi. Mphesa ndi laimu zimakhala ndi vitamini P, zomwe zimapangitsa kuti vitamini C (ascorbic acid) azikhala ndi kamvekedwe ka mtima.

Ma Walnuts ndiye gwero lathunthu la vitamini E. Vitamini iyi imalimbitsa makhoma amitsempha yamagazi. Ma Walnuts amakhalanso ndi ma phospholipids - zinthu zomwe zimachepetsa cholesterol, ndi setosterol, zomwe zimachepetsa kuyamwa kwa cholesterol m'mimba. 3-4 walnuts ayenera kudya tsiku lililonse. Ma almond ogwiritsira ntchito.

Anyezi, adyo amachedwetsa kukalamba kwa mitsempha ya magazi, kuyeretsa thupi la maimu a laimu ndi mafuta. Garlic amagwiritsidwa ntchito poletsa magazi. Amachepetsa kuthamanga kwa magazi.

Maapulo ali ndi pectin yambiri, yomwe imalimbitsa mitsempha yamagazi. Zingwe zomwe zimapezeka mu apulo la apulo zimalepheretsa kunenepa kukula. Popewa, muyenera kudya maapulo 1-2 patsiku.

Porridge, mbewu monga chimanga ndizofala, osati nthawi yomweyo. Mwambiri, simukuyenera kugwiritsa ntchito chilichonse mumisamba, ma cubes, mitsuko, magalasi, chifukwa zinthu izi zimakhala ndi zowonjezera zambiri komanso zoteteza, zowonjezera zonunkhira, makamaka sodium glutamate, zomwe zimayambitsa palpitations ndi thukuta. Yesani kuphika phala m'madzi.

Oatmeal imakhala yotsimikizika kuti ichotse cholesterol ndikugwiritsa ntchito nthawi zonse, ngakhale cholesterol ndiyambiri. Oatmeal ili ndi mavitamini A A ambiri a B, ali ndi mapuloteni ambiri, chakudya, potaziyamu, nthaka, fluoride, kufufuza zinthu ndi ma amino acid. Zakudya zamafuta a oatmeal zimatsuka thupi kwathunthu. Choyambitsa chachikulu cha oatmeal chitha kupezeka ngati mumadya m'mawa, pamimba yopanda kanthu.

Msuzi uyenera kudyedwa masamba, wokulirapo ndi mbatata zambiri, zamasamba.

Madzi. Chepetsa mafuta m'thupi ngati mumamwa pa nkhomaliro kapena chakudya chamadzulo. Galasi limodzi lamadzimadzi, kapena chisakanizo cha timadziti, limakwanira patsiku.

Zipatso zouma zosaphatikizika zimafunikira mthupi lonse.

Mkate kuchokera ku ufa wa wholemeal, phala, pasitala kuchokera ku tirigu wa durum.

Tchizi chamafuta ochepa, kefir, yogati.

Scallop, oysters.

Zipatso zakumwa, popsicles.

Mwa zakumwa zomwe muyenera kumwa tiyi, madzi, zakumwa zopanda mafuta. Imwani vinyo wofiyira: chikho chimodzi patsiku chimadzutsa cholesterol "chabwino".

Kuyambira zokometsera gwiritsani ntchito tsabola, mpiru, zonunkhira, viniga, ndimu, yogati.

Mazira. Ndi mazira atatu okha pa sabata omwe amalimbikitsidwa, kuphatikiza mazira omwe amagwiritsidwa ntchito pokonza zinthu zina. Mazira sayenera kupatula kwathunthu, chifukwa ilinso ndi zinthu za anticholesterol (lecithin, etc.).

Batala. Pakati pa supuni ziwiri zopanda pamwamba (masangweji awiri ndi batala), muyenera kudya ndendende chifukwa lilinso ndi cholesterol zinthu.

Zinthu zamkaka ziyenera kukhala zamafuta ochepa kapena osakhala mafuta. Cholesterol yomwe ili mkati mwake imalowetsedwa mwachangu, imalowa m'magazi nthawi yomweyo, kotero, mafuta ambiri amkaka okhala ndi mafuta ambiri sayenera kukhala m'zakudya zanu. Tchizi tchizi - 0% kapena 5%, mkaka - okwanira 1.5%. Momwemonso, zinthu zonse mkaka wowawasa: kefir zonse ndi 1% komanso zopanda mafuta.

Tchizi Chitani zokonda tchizi zokhala ndi mafuta osakwana 30% - Suluguni, Adyghe, Ossetian, Brynza, Poshekhonsky, tchizi cha Baltic.

Mkate wosalala wabwino.

Nsomba yokazinga m'mafuta amadzimadzi amadzimadzi.

Maesi, nkhanu, nkhanu.

Tchuthi mitundu ya ng'ombe, mwanawankhosa, nyama, chiwindi.

Mbatata yokazinga, yophika.

Confectionery, makeke, mafuta, ayisikilimu ndi mafuta azomera.

Mtedza: mtedza, pistachios, hazelnuts.

Zakumwa zoledzeretsa, zakumwa zotsekemera.

Msuzi wa soya, mayonesi ochepera kalori, ketchup.

Mayonesi Mitundu saladi ndi yogati, kefir, zonona wowawasa.

Pasuzi wopaka, makeke ophika, ma buns, mkate wowoneka bwino, shrimp, squid, margarine wolimba, mafuta anyama, kirimu ayisikilimu, puddings, makeke, masikono, maswiti.

Zinthu zamafuta mkaka, nyama yofiira (ng'ombe ndi nkhumba), margarine.

Kuyambira masamba, simungadye radara, radishes, sorelo, sipinachi.

Mkate wa batala, pasitala wopangidwa kuchokera ku mitundu yosalala ya tirigu.

Mkaka wonse, mafuta amkaka opaka ndi tchizi.

Mazira okazinga pamafuta a nyama kapena margarine olimba.

Msuzi pa msuzi wa nyama.

Nsomba yokazinga nyama, masamba okhazikika kapena mafuta osadziwika.

Squid, shrimp, nkhanu.

Nkhumba, nyama yamafuta, bakha, tsekwe, masoseji, masoseji, masamba.

Batala, mafuta a nyama, mafuta anyama, margarine olimba.

Mbatata, masamba ena ophika mu nyama kapena mafuta osadziwika, tchipisi, ma fries achi french.

Kuphika makeke, maswiti, mafuta, ayisikilimu, keke pamafuta a nyama.

Coconuts, mchere.

Kofi, zakumwa za chokoleti ndi zonona.

Zosangalatsa: mayonesi, kirimu wowawasa, mchere, wowawasa.

Cholesterol-kutsitsa zowonjezera

Vitamini E. Ndi antioxidant wamphamvu kwambiri. Amakhulupiriranso kuti amalepheretsa kuwonongeka kwa cholesterol ya LDL motero amalepheretsa mapangidwe amafuta. Kafukufuku wasonyeza kuti anthu omwe amamwa vitamini E ali ndi chiopsezo chochepetsa matenda a mtima.

Omega mafuta acids atatu. Muli makamaka m'mafuta a nsomba. Zatsimikiziridwa kuti zimateteza ku kutupa, kupewa magazi ndikuwatsitsa triglycerides. Zonsezi zimathandiza kuchepetsa chiopsezo cha atherosulinosis. Omega-atatu amatha kudya monga zowonjezera kapena zopezeka kuchokera ku zinthu zachilengedwe: flaxseed, rapeseed and primrose oil.

Tiyi yobiriwira. Tiyi yobiriwira imakhala ndi mankhwala omwe amateteza kupezeka kwa atherosclerosis. Ma phytochemicals awa (kapena polyphenols) amasintha kagayidwe ka lipid ndi cholesterol yotsika. Kuphatikiza apo, alinso antioxidants.

Adyo. Zatsimikiziridwa kuti adyo ali ndi zinthu zowonda m'magazi, zomwe zimalepheretsa mapangidwe amapanga m'mitsempha. Kuphatikiza apo, zatsimikiziridwa kuti zimatsitsa cholesterol. Adyo wosanidwa bwino amalimbikitsidwa.

Mapuloteni oyipa Imathandizira kuchepetsa cholesterol ndikuchulukitsa katulutsidwe a bile acid.

Genistein imathandizanso kwambiri poletsa kuthana ndi okosijeni a LDL cholesterol, chifukwa ali ndi katundu wa antioxidant.

Nicotinic acid (Vitamini B3). Ntchito yake yayikulu ndikuphatikiza mafuta acids m'thupi lonse. Izi zimathandiza kuchepetsa kuchuluka kwa ma triglycerides omwe amapangidwa ndi chiwindi, omwe amathandizanso kuchepetsa LDL. Miyezo ya HDL imatha kuwonjezeka mpaka 30%, zomwe zimapangitsa asidi ya nikotini kukhala othandiza kwambiri.

Folic Acid, Vitamini B12 ndi Vitamini B6. Zinapezeka kuti mavitamini otsika kwambiri a mavitamini B12 ndi B6, amatsogolera kukuwonjezeka kwa milingo ya homocystin, yomwe imapangitsa molakwika kugwira ntchito kwa mtima. Izi zimawonjezera mwayi wokhala ndi matenda a mtima ndi matenda a mtima.

Chakudya cham'mawa: konzani omelet ndi nyama, (140 magalamu), phala la buckwheat, tiyi wokhala ndi mkaka (mafuta ochepa).

Chakudya cham'mawa chachiwiri: kelp saladi.

Chakudya chamadzulo: msuzi wa chimanga (barele ndi masamba, kuphatikiza mafuta a masamba, cutlets zotsekemera, mbale yotsekera zamasamba.

Zovuta: kutsanulira rose m'chiuno mu thermos, (200 ml ya decoction), soya bun (50 g).

Chakudya chamadzulo: pilaf ya zipatso, nsomba yophika, tiyi wokhala ndi mkaka.

Usiku: kefir (200 ml).

Chakudya cham'mawa: wiritsani phala lotsekemera la tiyi, tiyi.

Chakudya cham'mawa chachiwiri: apulo mmodzi.

Chakudya chamadzulo: barele (msuzi) wokhala ndi masamba ndi mafuta a masamba,

Nyama nyama kapena nyama yotsekera, masamba ophika (kaloti), compote.

Zovuta: phwiti linanyamuka m'chiuno.

Chakudya chamadzulo: kudula masamba kukhala saladi, nyengo ndi mafuta a masamba. Nsomba zoluka ndi msuzi. Mbatata. Tiyi

Usiku: kapu ya kefir.

Chakudya cham'mawa: mapuloteni omelet ndi mkaka, batala ndi wowawasa zonona, kapena oatmeal mkaka ndi batala, saladi wa masamba ndi zitsamba, tiyi kapena khofi ndi mkaka.

Chakudya cham'mawa chachiwiri: skim tchizi tchizi ndi shuga pang'ono, kuwonjezera apulo, kapu ya msuzi wa duwa lakuthengo.

Chakudya chamadzulo: timaphika msuzi wamasamba kuchokera ku mbatata, kabichi, kaloti ndi tomato. Wiritsani nyamayo ndi kudya ndi mbale yam'mbali. Maapulo olowa.

Chakudya chamadzulo: Ziphuphu, mkate woyera, shuga, zipatso zatsopano, chakumwa cha rosehip. Kabichi woluka ndi nsomba (zander), pilaf wokhala ndi zipatso zouma, tiyi.

Usiku: kapu ya yogati.

Zogulitsa za njuchi zamitsempha yama mtima ndi mtima

Uchi ndiwothandiza kwambiri mtima wama mtima, umagwira ntchito zamtima, umalimbikitsa magazi, umasintha njira za metabolic komanso umathandizira kukhutitsa minofu ndi mpweya. Ichi ndi chifukwa chake kuyambitsa uchi muzakudya zanu zatsiku ndi tsiku, umatha kudyetsedwa 50 g patsiku ola limodzi musanadye kapena mutatha kudya.

Kutengera phula loti azisintha kapangidwe ka magazi, kuthamanga kwa magazi komanso monga othandizira ena: sakanizani madontho 25 a phula la phula ndi kapu imodzi ya mkaka wochepa wotenthetsedwa, imwani katatu patsiku theka la ola musanadye.

Pamaziko a mkaka wa amayi kuyeretsa mitsempha ya magazi ndikusintha zochitika pamtima: sakanizani zakudya zachifumu zatsopano ndi uchi wachilengedwe (mu chiyerekezo 1: 10), tengani supuni zitatu theka la supuni theka la ola musanadye.

Malinga ndi uchi ndi radish madzi motsutsana mtima atherosulinosis: sakanizani zachilengedwe linden uchi ndi radish madzi (mu 1: 1 chiyerekezo), supuni imodzi 3-4 pa tsiku kwa mwezi umodzi.

Kusintha kagayidwe kachakudya njira: tsiku lililonse mutadzuka, imwani kapu ya madzi akumwa oyera ndikuphatikiza ndi kagawo ka mandimu ndi supuni imodzi ya uchi.

Zokhudza thupi la munthu

Tiyenera kudziwa kuti ma apricots okhwima okha omwe amakhala ndi mphamvu yochepetsa cholesterol chifukwa cha zomwe zili ndi nicotinic komanso asidi a ascorbic - zinthu ndiwo adani awo apamwamba a lipoproteins otsika.

Mwa zina zofunikira za apurikoti zouma popanda zotsekemera, palinso:

• kuthekera kochotsa mutu
• Kukhazikika kwa magazi mu thupi,
• kuchuluka kwa chitetezo chamthupi,
• amachotsa magazi amitsempha yamagazi,
• kumalimbitsa minofu ya mtima
• amachulukitsa kuchuluka kwa hemoglobin m'magazi,
• chifukwa cha zomwe zili ndi vitamini A zimapereka kuyipa kwa cholesterol,
• imathandizira mitsempha yamagazi ku magazi a atherosselotic,
• kutsika kwa magazi cholesterol ndende.

Zipatso zowonda, mosiyana ndi zotsekemera, zimatha kudyedwa ndi anthu odwala matenda ashuga komanso anthu osiyanasiyana. onenepa.

Yang'anani! Chifukwa cha zomwe zimakhala ndi magnesium, mwana wosabadwayo amapereka chothandiza pa thupi la munthu ndi matenda oopsa. Zimatsimikiziridwa kuti kumwa ma apricots owuma kumathandizira kuti kufewetsa zotupa zoopsa, kumathandizira pakhungu, tsitsi ndi misomali, kukonza mawonekedwe ake.

Ndikofunikira kuyang'ana pakumwa zipatso zouma, makamaka nthawi yophukira-yozizira, chifukwa ndi panthawiyi thupi lathu limasowa mavitamini. Sikoyenera kudya zipatso zochulukirapo, zipatso za 5-6 patsiku ndizokwanira.

Mutha kukonzekera decoctions wathanzi a zipatso zouma ndikuphatikizira ma apricots owuma, angakuthandizeninso kuchotsa cholesterol yoyipa ndikuthandizani kupewa atherosclerosis.

Ndikofunika kudya chisakanizo cha zipatso zouma ndi uchi ndi kuwonjezera kwa ophwanyika ndi mtedza wonse wamitundu yosiyanasiyana.

Yang'anani! Zipatso zouma ndi zopangira njuchi ndizomera, motero muyenera kuzidya mosamala.

Kusakaniza uku ndiye chinsinsi cha thanzi labwino komanso kukana kwambiri kumatenda munthawi yoyipa ya nyengo.

Zowona kuti pali cholesterol mu ma apricots zouma sizitsimikiziridwa, kuphatikiza apo, phindu lina lochokera pakubwera koteroko mthupi limakhalapo.

Musaiwale za kuopsa kwa mavuto omwe amabwera chifukwa cha chipatso chouma pogwiritsa ntchito nthawi yayitali.

Ubwino wazakudya zilizonse ungatulutsidwe pokhapokha mutamwa pang'ono, kudya kwambiri kungavulaze thupi.

Zotsatira pa Cholesterol

Ma apricots owuma ali ndi vitamini A

Ma apricots owuma omwe ali ndi cholesterol yambiri amathandizira kusintha chizindikirochi. Zipatso zouma zimakhala ndi zotsatira zabwino pamakoma amitsempha yamagazi, zimalepheretsa kutsekeka kwamitsempha yamagazi ndimagazi kapena mapepala.

Izi zimatheka chifukwa chakuti apurikoti wouma amakhala ndi potaziyamu yambiri. Maminolo amathandizira mamvekedwe amtundu wa makoma amitsempha yamagazi.

Chifukwa cha atherosclerosis, ziwopsezo za kugunda kwamtima ndi stroke zimadzuka. Kumwa ma apricots zouma kumathandiza kupereka magazi ndi zinthu zonse zofunikira, mpweya komanso kupewa mapangidwe a atherosclerotic plaques.

Pogwirizana ndi kuchuluka kwa mafuta m'thupi, tikulimbikitsidwa kugwiritsa ntchito mitundu ya zipatso zouma. Muli kuchuluka kwa nicotinic ndi ascorbic acid, omwe ndi amodzi mwa adani akuluakulu amafuta oyipa.

Vitamini A, yemwe amapezeka m'mapulogalamu omwe amauma, amathandizira kukonza impso. Chifukwa cha izi, cholesterol imachotsedwa m'thupi nthawi zambiri mwachangu.

Momwe mungagwiritsire ntchito?

Kusintha mtundu wa cholesterol m'magazi, mutha kugwiritsa ntchito tsiku lililonse mwanjira yake yabwino kapena powonjezera mbale. Zidutswa 6 za zipatso zouma ndizokwanira patsiku kuti thupi lipatsidwe mavitamini ndi mchere.

Muthanso kuphika misa yochiritsa motsutsana ndi cholesterol. Kuti muchite izi, lolani ma apricots owuma kudutsa chopukusira nyama, kuwonjezera uchi wambiri. Zotsatira zake zimadyedwa tsiku lililonse 2 kawiri pamwezi. Pambuyo pake, imikani kaye kwa milungu iwiri ndi kubwereza maphunzirowo. Ngati mungafune, mtedza ndi mitengo yamalonda zimaloledwa kuwonjezeredwa ku unyinji kuti muwonjezere zabwino.

Ntchito yogwira milingo yovulaza yambiri m'magazi ndi compote potengera ma apricots owuma. Chomwa ichi sichingathandizenso kuchulukitsa cholesterol, komanso kuthandizira chitetezo cha mthupi, kuchepetsa thupi.