Kodi ndizotheka kudya mtedza wokhala ndi mafuta ambiri

Dokotala naturopathologist, phytotherapist

Mankhwala amakono amapereka zida zambiri zochepetsera cholesterol yayikulu, koma ali ndi zoyipa zambiri komanso contraindication.

Mwa zinthu zachilengedwe zomwe zatsimikizira kugwira ntchito, mtedza wazitsimikizira bwino. Ndiwothandiza chifukwa cha mavitamini ena, mafuta amminda ndi zinthu zina.

Munkhaniyi, tiona maphunziro a asayansi omwe akupezeka omwe akukhudzana ndi zotsatira za mtedza osiyanasiyana pa cholesterol.

Zomwe maphunzirowa akunena

Asayansi ku Institute of Endocrinology ya Spain adatsimikiza kuti kudya mtedza kumathandizira cholesterol, kumawonjezera mawonekedwe a khoma lamitsempha (kuchepa kupsinjika kwa oxidative, kutupa ndi kubwezeretsanso), ndikuchepetsa chiopsezo cha kunenepa kwambiri komanso matenda oopsa.

Anthu omwe amadya mtedza nthawi zambiri samadwala matenda a shuga II (50%), matenda amtima (30%).

Matenda a lipid metabolism amalepheretsa kuyika kwa cholesterol pamakoma amitsempha yamagazi ndipo ndi njira yotsogola yopewera atherosulinosis, yomwe imayambitsa kupha kwamitsempha yamagazi. Mwa okonda zakudya zamagulu aku Mediterranean (ogwiritsira ntchito pafupipafupi 15 ga walnuts, 7.5 g ya ma amondi ndi 7,5 g ya hazelnuts patsiku), kuwonongeka ndi vuto la mtima ndi 2 komanso 3 nthawi zochepa, motsatana.

Malinga ndi asayansi a Oxford, mtedza umangokhala ndi cholesterol “yoyipa” (LDL), popanda kuchuluka kwa "zabwino" (lipoproteins wokhala ndi mphamvu yayikulu).

Zina mwazomwe zimapangidwa ndi mtedza (phytosterols, polyphenols, L-arginine, fiber, mamineral, acid osapanga mafuta) zimakhala ndi phindu pa mtima ndi pazinthu zonse za metabolic syndrome (kuchepa kwa chidwi cha insulin receptors, kunenepa kwambiri, matenda oopsa a arterial, atherosulinosis, lomwe limapezeka pafupifupi 50% yaanthu padziko lapansi. Zinthu zonse za “chidziwitso” ichi zimawoneka zolumikizidwa mu 99% ya milandu.

Wothandizira, mtima. Dokotala wamtundu wapamwamba kwambiri.

Ngakhale kutsimikizika kwa mtedza pakuchepetsa cholesterol, ndikulimbikitsidwa kukaonana ndi dokotala musanawagwiritse ntchito (makamaka kwa nthawi yayitali) chifukwa chazinthu zambiri zotsutsana.

1. Walnuts

Ma Walnuts ali ndi vitamini E yambiri, yomwe imalimbitsa mitsempha yamagazi, imayang'anira mphamvu ndi kupenyeka kwa khoma la mtima. Ali ndi ma phospholipids opindulitsa, omwe amachepetsa cholesterol m'thupi, komanso okhala ndi ma macro- ambiri komanso ma microelements, mafuta acids.

Zakudya zopindulitsa ndi walnuts, malinga ndi asayansi, zimathandiza kuchepetsa cholesterol yathunthu komanso otsika osalimba a lipoproteins ("oyipa" cholesterol) ndi 4.6% ndi 8%, motsatana.

Izi zimathandizanso kuchepetsa kulemera kwa thupi, kutsitsa magazi komanso kuchepetsa chiopsezo cha zovuta zomwe zimayambitsidwa chifukwa cha kuphwanya kwamitsempha yamagazi ndi kukonzanso kwa mtima.

Muthanso kumwa mafuta a mtedza.

Maamondi ndiwo mtedza wopatsa thanzi kwambiri chifukwa cha kuchuluka kwa mapuloteni, mafuta, CHIKWANGWANI, ndi Vitamin E.

Ma almond a Bitter ali ndi ma antioxidants ambiri omwe amachedwetsa kukalamba ndikuchepetsa chiopsezo cha proliferative pathologies.

Zotsatira za ma amondi pazithunzi za lipid ndizofanana ndi kukonzekera kwachipatala. Kugwiritsa ntchito kwa masiku 6 kukuwonetsa kuchuluka kwa HDL yothandiza ndi 14%.

Zotsatira zoterezi zidapezeka ndi ogwira ntchito m'mabungwe ofufuza ku New Zealand ndi Australia. Alimbikitsanso kuti muzidya magalamu 10 a mtedza uliwonse m'mawa kuti muteteze matenda a mtima.

Mapeyala ali ndi mavitamini ambiri monga K, B1, B2, komanso calcium, magnesium, iron, phosphorous ndi sodium.

Walnut amateteza kagayidwe ka lipid pochotsa "owonjezera" mafuta m'thupi kudzera m'mimba.

Mapeyala amathandizira kupewa atherosulinosis ndi kusintha kwa fibrotic mu minyewa yamafupa amitsempha yamagazi motsutsana ndi maziko a matenda oopsa. Zimalepheretsa kukalamba koyambirira komanso chiwopsezo cha zotupa.

Nthochi zimatha kudyedwa zosaphika kapena zosaphika.

4. Mkungudza

Kuchita kwa pine mtedza kumatsimikiziridwa ndi zinthu zotsatirazi:

• antioxidants (kuchepetsa mphamvu ya mawonedwe aulere paubwenzi),
• oleic acid (amathandiza kuchotsa mafuta ochulukirapo m'thupi),
• gamma tocopherol (imalimbikitsa kagayidwe),
• phytosterol (imayambitsa zolandirira insulin ndi glucose, imachepetsa mafuta acid m'magazi, imathandiza kuchepetsa kunenepa kwambiri).

Mafuta a pine ali ndi mavitamini K ambiri, omwe amawonetsetsa kuti minyewa ya mtima imagwira bwino komanso imachulukitsa kuchuluka kwa metabolic mu mtima.

Ma Hazelnuts amapindulitsa kwambiri pachiwindi. Pogwira ntchito pa enzymatic zida za ziwalo, ma hazelnuts amachepetsa cholesterol yaulere (ndi 8%), TAG (mwa 7.3%) ndi ma lipoprotein tinthu tating'onoting'ono tambiri (mwa 6%).

Mafutawa amathandizanso kuti chiwonjezeke cha lipids (HDL) chikhale ndi 6%. Izi ndizotsimikiziridwa mwasayansi.

Kuphatikiza apo, chifukwa cha kuchuluka kwa mapuloteni ofunikira m'thupi, chitsulo ndi cobalt, amakonzanso chitetezo chokwanira komanso amathandizira kupewa matenda opuma a zida zapamwamba za kupuma. Contraindicated mu kwambiri chiwindi pathologies kwambiri kusowa.

Cashew imaphatikizapo mavitamini B ambiri, nicotinic acid, calcium, zinc, sodium, selenium ndi manganese. Zogwiritsidwa ntchito kukonza maziko a hyperhypidemic. Zotsatirazi ndizofanana ndi mtedza.

Cashew amakhala ngati kagayidwe kena kamamadzi mu thupi ndi ntchito ya teziwositi ya parathyroid. Zimathandizira kusintha kwa microcirculation ndi varicose mitsempha yam'munsi yam'mphepete ndikuwonongeka kwa atherosulinosis.

Ntchito ya asayansi aku United States yawonetsa zabwino za ma cashews. Nkhani zake kwa masiku 28, ndikudya zakudya zamasiku onse, zimadya mtedza wamtunduwu. Zotsatira zake, kutsika kwa cholesterol yathunthu ndi 3.9%, LDL - ndi 4.8%, ndi TAG - ndi 5.1% kudalembedwa.

Asayansi amalimbikitsa kugwiritsa ntchito ma cashews m'malo movuta pakati pa ntchito zaluso. Chochita chimakwaniritsa bwino njala, chimapangitsa kagayidwe kake ndikuchepetsa pafupipafupi kukulira kwa ma pathologies kuchokera kumbali ya mtima ndi mitsempha yamagazi.

7. Macadamia

Macadamia ndiye gwero labwino kwambiri lamafuta amafuta a monounsaturated, omwe ali 15% kuposa mafuta a azitona. Walnut imapereka ntchito yoyenera ya ubongo mwakuwonjezera kugwiritsa ntchito ndi kutumiza kwa okosijeni, komanso kukonza magazi.

Zotsatira za hypolipidemic sizinaphunziridwe kwathunthu ndipo mwina zimagwirizanitsidwa ndi kutseguka kwa tyrosine kinase complexes mkati mwa hepatocytes, omwe amachititsa kusintha kwa lipoproteins zosafunikira kukhala zothandiza, potero amateteza kuchuluka kwa zigawo zosiyanasiyana za lipid m'magazi.

Ndi kugwiritsa ntchito mwadongosolo pafupifupi 40 g ya macadamia patsiku, cholesterol yathunthu imachepetsedwa ndi 3%, atherogenic (yoyipa) - ndi 7%.

8. Waku Brazil

Mafuta a ku Brazil ndi 70% mafuta, koma ngakhale zili choncho, amatha kuthandizira kuchuluka kwa lipids m'thupi. Mukamagwiritsa ntchito 30 g patsiku, kuchepa kwa kuchuluka kwa TAG ndi LDL ndi 8%.

Kuphatikizikako kumakhala ndi chitsulo ndi magnesium yambiri, yomwe imasunga mamvekedwe a khoma lamitsempha komanso kuchepetsa chiopsezo cha matenda oopsa.

9. Muscat

Nutmeg amatha kuwonjezera kukhudzika kwa insulin receptor zovuta kuti apange insulin ndikuchepetsa glucose wamagazi.

Izi, pamodzi ndi ma activation a "lipid-kutsitsa" m'chiwindi, zimathandiza kupewa atherosulinosis ya ziwiya zazikulu ndikuwongolera kuchuluka kwa lipoproteins m'thupi.

Nutmeg imakhala ndi mankhwala osokoneza bongo omwe zochita zawo zimafanana ndi amphetamine. Ndi mankhwala osokoneza bongo, kuyerekezera zinthu zina, kumva kukhala wosangalala, kuchuluka kwa mtima komwe kumachitika.

Contraindication ndi zotheka kuvulaza

Kuchuluka kwa michere kumapangitsa kuti mtedza ukhale chinthu chotchuka kwambiri m'maiko otukuka (mwachitsanzo, ku USA). Komabe, ali ndi zovuta zambiri. Zotsatira zoyipa zimaphatikizapo:

1. Kulemera msanga. Zopatsa mphamvu za 100 g zamtundu uliwonse zamtundu wamtundu kuchokera 500 mpaka 700 kilocalories. Ngakhale zakudya zochepa zomwe zimaphatikizidwa muzakudya wamba, pamakhala chiwopsezo cha kunenepa kwambiri.
2. Kukakamiza kwa magwiridwe antchito a chiwindi. Chochitikacho chimatengera unyinji wamafuta azimadzi ndi mafuta omwe ali ndi mtedza, zomwe zimalepheretsa ntchito ya hepatocytes ndikuyambitsa kukula kwa mafuta osowa. Chodabwitsachi chimawonedwa ndi makonzedwe amadya oposa 250 g patsiku.
3. Kukula kwa thupi lawo siligwirizana. Pafupifupi munthu aliyense wazaka 15 padziko lapansi pano amakhala ndi vuto lalikulu. Nthawi zambiri, kupatalako kumapezeka kudziko lotsogola pakumamwa batala ya nandolo - ku United States.
4. Kuchepa kwa chitetezo cha m'deralo (pamalo olumikizirana). Zimatsimikiziridwa kuti ana, omwe mtedza wawo ndiye maziko azakudya zawo, amatha kukhala ndi tonsillitis ndi SARS.
5. Kuletsa kwam'mimba motility. Zithandizirani pakukula kwa kudzimbidwa komanso kuvuta kwamatumbo. Chochitikacho chimadalira chopinga cha receptor ma membrane a mucous, chifukwa chomwe khoma lamatumbo limatha "kumva" chyme ndi zinthu zopanda pake, kenako zimazimitsidwa.

Chifukwa chake, kuchuluka kwa zotsutsana kwathunthu kumaphatikiza:

1. Kunenepa kwambiri Amapezeka ndi chisonyezo chachikulu cha thupi pamtunda wa 30 kapena chovala chamchiuno choposa 88 cm mwa akazi, 102 cm mwa amuna.
2. Matenda a chiwindi omwe ali ndi vuto losakwanira (cirrhosis, hepatosis, congestive plethora).
3. Pachimake zotupa zam'mimba thirakiti kapena kuchuluka kwa matenda a pathologies.
4. Kusokonezeka kwa chapakati mantha dongosolo ndi arousal syndrome.
5. Kuchuluka kwa magawo amodzi.
6. Kudzimbidwa kwa Atonic (kusowa kwa chopondapo kwa masiku opitilira 3).
7. Matenda a immunosuppression (kachilombo ka HIV).

Wothandizira, mtima. Dokotala wamtundu wapamwamba kwambiri.

Kodi mtedza umapindulira chiyani?

Amaphatikizanso mafuta ochulukirapo a polyunsaturated acid, omwe amachepetsa chiopsezo chokhala ndi atherosclerosis ndi demilea ya senile. Kudya mtedza wokhala ndi cholesterol yambiri ndikotetezeka ngakhale kupindulitsa. Amathandizira kuyeretsa mitsempha yamagazi ndikuchepetsa milingo yama lipoproteins. Muli mapuloteni, ma amino acid angapo ndi fiber, normalization wa lipid metabolism. Inde, mbewu za mtedza zimalemeretsedwa ndi mafuta ambiri - mpaka 50%. Koma popeza maupanga awa ndi ochokera ku mbewu, lipids sikhala m'manja mwa mitsempha yamagazi. Mu 2003, asayansi adatsimikizira kuti 30 gm ya mtedza, ma amondi kapena mitundu ina iliyonse akhoza kuchepetsa mwayi wokhala ndi matenda amitsempha.

Kugwiritsa ntchito mtedza pang'ono moyenera kumapangitsa kuti zitheke kukhalanso ndi mphamvu ndikwaniritsa njala kwa odwala omwe ali ndi zakudya zochepa zama calorie. Ndi kunenepa kwambiri komwe nthawi zambiri kumayambitsa kuchuluka kwa magwiridwe antchito, ndipo kugwiritsa ntchito mankhwalawa mutha kuchepetsa thupi polandira mavitamini kuchokera ku chakudya. Mtedza uliwonse umachepetsa cholesterol, koma ndi bwino kuganizira zina zomwe zimakhudza magazi a magazi. Ndikulimbikitsidwa kuphatikiza mitundu yosiyanasiyana, chifukwa imasiyana pakati pawo, katundu, zopatsa mphamvu ndi kapangidwe kazinthu zamafuta. Phindu la thupi limadziwika mukamagwiritsa ntchito mitundu yosiyanayo, kotero mutha kukhala ndi cholozera chadongosolo linalake la thupi.

Mitundu ya Mtedza ndi Cholesterol

Pali mitundu yambiri ya mphatso zachilengedwe izi, ngakhale coconut imadziwika kuti mtedza. Ngati munthu ali ndi vuto la mtima kapena zikwangwani pamitsempha yamagazi, si mitundu yonse yomwe ingawonetsetse kwambiri, koma sikuwononga thanzi lanu. Kungotsutsa kokha kungangokhala kuyanjana. Ku funso loti nandolo zimawonjezera zomwe zili ndi lipoprotein komanso ngati zingatheke kudya nawo mafuta ambiri, yankho laperekedwa kale. Monga mitundu ina yonse, sikukula msinkhu, koma mankhwalawo amayenera kudyedwa mogwirizana ndi mlingo woyenera.

Walnuts ndi cholesterol

Amasiyanitsidwa ndi mawonekedwe apamwamba kwambiri a mafuta a polyunsaturated mafuta mpaka 74%. Gawo lodziwika ndi kuchuluka kwa Omega-6 ndi Omega-3 pamalonda - 4: 1. Chifukwa cha izi, mitundu iyi imakodyeka bwino ndi thupi kuposa ena. Asidi yoyamba ya polyunsaturated imayambitsa chitetezo chamthupi, ndikupangitsa kukula kwa kutupa. Omega-3, m'malo mwake, amasiya kutupa. Ndikofunika kudziwa kuti walnuts ndi cholesterol sizigwirizana, chomera cha mbewucho chilibe vuto lililonse. Nthawi yomweyo, imakhala ndi choleretic ndipo imakhala ndi phindu pamtima.

Vitamini E, macro ndi micronutrients amathandizanso kuchepetsa kutsikira.. Phospholipids imakhudza kagayidwe kazakudya pama cellular, imachepetsa kuyamwa kwa lipoprotein yoopsa ndikusintha kaphatikizidwe kabwino. Zotsatira zake, mwayi wamatenda a mtima ndi stroko umachepetsedwa kwambiri. Ngati mumagwiritsa ntchito walnuts kapena mafuta ophikira, mutha kukwaniritsa kuchepa kwa zomwe zili ndi 10 peresenti.

Malinga ndi kafukufuku wa asayansi ochokera ku Spain, mtedza umachepetsa zonse za lipoprotein ndi 7 peresenti. Izi zikutanthauza kuti si kuchuluka kokha kwazomwe zimapangitsa kuti mankhwala osungidwa m'mitsempha a magazi azichepetsedwa, komanso ena opindulitsa. Pali lingaliro lolakwika kuti mtedza wokhala ndi cholesterol yambiri umadzetsa mapangidwe ndipo sizipindulitsa. M'malo mwake, owaza okha mchere kapena shuga ndi woopsa.

Walnut ikhoza kugwiritsidwa ntchito kupewa atherosulinosis, chifukwa chake ndibwino kuti isawotenthe kuti ikhale ndi michere yambiri. Chofunika kwambiri ndi niacin ndi phytosterols. Izi zimasokoneza mayamwidwe a lipids zovulaza, chifukwa chake, malonda amalimbikitsa kuchotseka kwa tinthu timeneti. Ndizofunikira kudziwa kuti kukoma kumeneku kumakhala ndi kaphokoso kakang'ono ka glycemic, kotero sikuti kumayambitsa kuchuluka kwa shuga m'magazi.

Pine mtedza

Mwa munthu yemwe amadya mtedza wa paini pafupipafupi, cholesterol siyimalumpha, koma amachepetsa. Ndi magwero a vitamini K, omwe amachititsa magazi kugundana ndi oleic acid, mtundu wamafuta am'manja omwe amawongolera kupanga lipoproteins. Mulinso ma phytosterols ndi gamma-tocopherol yofunikira pakuchepetsa thupi, yomwe imabwezeretsa dongosolo la mtima. Chifukwa cha antioxidants mu kapangidwe, ma radicals aulere sasankhidwa.

Maamondi, ma hazelnuts ndi ma cashews

Odwala ena sangadye mitundu yapadera chifukwa cha mtundu wawo. Zimachitika kuti munthu sataya ma hazelnuts, ndipo mtedza wa paini wokhala ndi cholesterol yolephera sulephera bwino. Popeza kulibe mafuta azinyama zomwe zimapangidwa kuchokera ku mitengo kapena zitsamba, zamtundu uliwonse zimaloledwa kuphatikizidwa mukudya. Ma Hazelnuts amatsuka ziwiya zotsekedwa bwino, imasinthasintha chiwindi, ndikuchotsa ma depositi m'thupi. Zowoneka bwino pazokhudza chitetezo chamthupi ndi kagayidwe kachakudya zinadziwika.

Mafuta a almond ndi mtedza wochokera ku cholesterol samathandizira kuposa mitundu ina, yomwe yatsimikiziridwa ndi asayansi ambiri. Mwa zomwe zili ndi mavitamini, fiber ndi zinthu zina zofunika kutsatira, sizotsika. Koma zotsatira zabwino zimapezeka pazakudya za anthu osiyanasiyana, kuphatikizapo zinthu zina zomwe zimapangitsa kuti ma lipoprotein apezeke.Anthu omwe ali ndi cholesterol yambiri amalimbikitsidwa kuphatikiza maamondi ndi oatmeal, zipatso ndi masamba. Ponena za ma cashews, ali ndi mafuta ochulukirapo kwambiri omwe amachititsa kuti pakhale mafuta osungirako. Chifukwa chake, mtedza wazinthu zamtunduwu siziphatikizidwa mumndandanda wazakudya. Mlingo uyenera kutsika kuposa mitundu ya calorie yocheperako.

Maphikidwe okhala ndi mtedza wa cholesterol yayikulu

Ma Hazelnuts amatha kusakanizidwa ndi uchi ndi zipatso zouma, monga ma apricots owuma. Maasheki ndi ma amondi nthawi zambiri amadyedwa pamodzi ndi muesli kapena oatmeal, kuwonjezera mphamvu yakuchiritsa. Koma nthawi zina sizingakhale zophweka kudya mtedza wolimba ndi zosaphika; okalamba sangakwanitse kuziphwanya. Kukonzekera zipatso zachilengedwe sikovuta konse, mwachitsanzo, pali njira yosavuta yophika ndi batala la peanut. Ndizotheka kuwonjezera ku chimanga, masaladi ndikufalikira pamasangweji.

Malangizo Kuphika:

• Sulutsani mtedza, kuwaza masamba ndi mpeni.
• Pogaya maso osweka mu chopukusira nyama. Pofuna kuti tisawononge masamba a chipangizocho, tikulimbikitsidwa kukhazikitsa madontho ochepa amafuta a masamba mumtsuko.
• Ikani misa yozama pa cheesecloth ndi kufinya. Thirani madzi obooka m'botolo lakuda ndikusungira mufiriji. Moyo wa alumali - osapitilira miyezi itatu.
• Muyenera kumwa mafuta katatu patsiku, supuni imodzi musanadye. Mlingo wapamwamba ndi magalamu 50 patsiku.

Chida chothandiza kupewa matenda a atherosclerosis amakonzedwa pamkaka. Choyamba muyenera kusakaniza magalamu 100 a mtedza masamba ndi zipatso zitatu za adyo. Kenako tsanulira magalasi awiri amkaka ndikuyika shelefu yakuda kuti muumirire. Pambuyo maola awiri, ikonzanso chidebe mufiriji. Tengani Yomalizidwa kusakaniza 3 pa tsiku, supuni imodzi. Njira ya mankhwalawa imachokera mwezi umodzi mpaka itatu.

Mchere wamtundu wa TOP 7 wathanzi kwambiri: Zakudya zofunikira m'thupi.

Zosapanga mafuta komanso zokhala ndi mafuta achilengedwe

Tsiku lililonse, munthu ayenera kulandira kuchokera ku zakudya zamafuta kuyambira magalamu 80.0 mpaka 90.0 magalamu a mafuta.

Ndi cholesterol yowonjezereka, ndikofunikira kuchepetsa kuchepa kwamafuta a nyama ndikuthandizira kusakhalapo kwake mothandizidwa ndi mafuta achilengedwe ofunika omwe amapezeka m'mafuta azomera.

Mitundu yonse ya mtedza ilinso ndi ma acid, omwe ali m'gulu la gulu la Omega-6 acid. Walnut ili ndi omega-3 acid zovuta.

Ndi kuchuluka kwamafuta acids, malo omwe akutsogolera amatanganidwa ndi mtedza ndi ma pecans - mafuta omwe amakhalamo amaposa 65.0 magalamu pa 100.0 magalamu a mankhwala.

Kuchokera pamafuta acids m'thupi lathu, zinthu zotere monga chilengedwe zimapangidwa zomwe ndizofunikira pakuchita bwino kwa ziwalo ndi machitidwe:

• Zakudya zoledzeretsa,
• Supomboxane hematopoietic dongosolo,
• Zinthu za leukotrienes.

Prostaglandins imakhudzanso kayendedwe ka kuchepa kwa choroid ndi kukula kwake, komwe kumayendetsa kayendedwe ka magazi ndikusintha kuthamanga kwa magazi mkati mwake, komanso njira yodzometsera mapulogalamu am'magazi ku arterial endothelium.

Ma thromboxanes amathandizira kupangika kwa magazi, komanso zimakhudza kugwira ntchito kwa heentatic system, chifukwa cha kapangidwe kameneka m'mamolekyulu. Ma thromboxanes amalimbikitsa kuphatikiza kwa maselo am'magazi.

Leukotrienes mu thupi amawongolera mayankho amthupi ndi zotupa.

Popanda kuchuluka kwamafuta acids, omwe ali gawo la Omega-3 ndi Omega-6, thupi la munthu silingathe kukula bwino ndipo njira zonse zofunika ndizosalephereka.

Ma acid osapanga mafuta pakudya ndi cholesterol yayikulu amathandizira kagayidwe ka lipid ndi kayendedwe kazinthu zamagazi:

• Kuchepetsa mphamvu ya kachigawo ka cholesterol cha LDL,
• Pali kuchepa kwa ma triglyceride mamolekyulu,
• Kuchita kwa asidi kumachulukitsa cholesterol ya HDL,
• Magazi amasungunuka - magazi amawonekera,
• Amachepetsa kutupa m'magazi ndi m'thupi,
• Mafuta osasinthika amadzimadzi ndi njira yabwino yolepheretsa matenda a shuga mellitus, matenda a mtima komanso matenda a mtima.

Vitamini Complex

Matumba a Walnut amakhala ndi mavitamini ovuta, omwe amathandiza ndi kuperewera kwa Vitamini, komanso kubwezeretsa thupi pambuyo poti wadwala kwambiri.

Mafuta okhathamira ndi othandiza pakupanga ndi kukula kwa thupi la mwana komanso magwiridwe antchito oyenera a ziwalo zonse akulu:

• Vitamini A ndipo beta carotene ndiyofunikira kwambiri pakugwira bwino ntchito kwa chiwalo chowoneka, pakupanga mahomoni ogonana ndi maselo a adrenal gland. Ndi kuchepa kwa vitamini A, kukula kwa maselo m'thupi ndi kapangidwe ka michere ya mahomoni kuyimitsidwa,
• Vitamini E Imalola kukhathamiritsa kwathunthu kwa mamolekyulu a calcium ndi carotene ndi thupi. Tocopherol amathandizira kutsitsa cholembera wa plasma cholesterol. Mavitamini A ndi H mwachilengedwe amapezeka ma antioxidants omwe amateteza mafuta m'thupi kuchokera ku makutidwe a mafuta ndi mawonekedwe a kusakhazikika m'mimba,
• Vitamini H (biotin) imayang'anira kapangidwe ka mamolekyulu am'magazi oyambira,
• Vitamini C amalimbikitsa kuyamwa bwino kwamafuta acid ndi thupi, zomwe zimakhudza bwino mulingo wa lipid,
• Vitamini B1 - imalimbikitsa kugwira ntchito kwa maselo aubongo ndikuyambitsa ntchito zaluso. Vitamini B1 imathandizira kukumbukira kukumbukira ndikulepheretsa kukula kwa dementia ndi sclerosis, komanso kubwezeretsa maselo am'mnyewa wamtima ndikuwonjezera mphamvu yake,
• Vitamini B3 - imabwezeretsa mulingo wa lipid ndikutsitsa cholesterol yokhala ndi kachulukidwe kakang'ono kamphamvu. Vitamini PP amatenga nawo gawo pakuphatikizika kwa enzyme, yomwe imapangitsa kusintha kwa ma membrane am'mimba, omwe amathandiza kuthamanga kwa magazi. Imeneyi ndi njira yabwino yolepheretsera matenda a mtima komanso matenda a mtima.
• Vitamini B6 - imathandizira kutsitsa cholesterol index, komanso imachotsa mamolekyu a lipid pakupanga maselo a chiwindi.

Ma mineral complex

Kuphatikiza ndi ma nati a mtedza okhala ndi mavitamini, ma microelements ndi macroelements ambiri amatengeka omwe amatha kupitiliza magwiridwe antchito a mtima ndi kayendedwe ka magazi:

• Magnesium amawongolera molekyu ya mamolekyulu a cholesterol mthupi, ndipo imathandizira kukulitsa gawo la cholesterol yabwino, ndikuchepetsa gawo la lipids zovulaza, komanso imathandizanso ku minofu ndi minyewa. Magnesium amakhudza mkhalidwe wa ochepa endothelium. Malinga ndi mankhwala omwe ali nawo pokhudzana ndi momwe ma cholesterol amomwe amapezeka, magnesium ndiyofanana ndi mankhwala a gulu la statin. Kuchuluka kwa magnesium mumiyala ya ma cashew ndi ma amondi,
• Phosphorous imayendetsa maselo a ubongo, zomwe zimawonjezera luntha la thupi, komanso chidwi cha munthu komanso zimapangitsa kukumbukira kwake. Phosphorous amatsutsa kukula kwa ma ubongo a ubongo, komanso matenda a dementia - dementia,
• Chimodzi mwa zinthu zachitsulo ndi mchere wa cobalt zimakhudza dongosolo la hematopoiesis, wonjezerani kapangidwe ka mamolekyulu a hemoglobin ndikusintha moyenera erythrocyte. Cobalt ndi gawo la Vitamini B12. Iron imalepheretsa kukula kwa kuchepa kwa magazi m'thupi, ndipo cobalt imalepheretsa kuchepa kwa magazi m'thupi,
• Potaziyamu mukupangika kwa mtedza kumathandizira kapangidwe kake ndi kayendedwe ka mtima myocardium ndipo amayang'anira madzi osamala. Potaziyamu imakhudzanso thupi, yomwe, ndi madzi ochulukirapo mkati mwa thupi, amathandizira kuti ichotse nthawi yake. Potaziyamu amathandizira kusungunula zolembera za cholesterol pamatumbo ndikuzibweretsa kunja kwa thupi,
• Ma Walnuts ali ndi ayodini wa ayodini, zomwe ndizofunikira kuti chithokomiro chizigwira bwino ntchito.

Zamoyo zothandizira

Mu ma alimondi owawa, mtedza, ndi mitundu yonse ya ma hazelnuts, kapangidwe kake kamakhala ndi choline, kamene kali ndi lipotropic pathupi:

• Amachotsa mafuta ochulukirapo m'maselo a chiwindi,
• Kubwezeretsa chakudya m'thupi,
• Amakana kutulutsa magazi mkati,
• Zimakhala ndi zotsatira zabwino pa ulusi wamanjenje.

Amino acid katsitsumzukwa imagwiranso ntchito pachimake cha mafupa amitsempha, ndikuwapatsa mphamvu komanso mphamvu.

Pafupifupi mitundu yonse ya mtedza imakhala ndi chigawo chimodzi cha lipase.

Lipase imatha kugaya mafuta osakanikirana mofulumira, omwe amathandizira kutsitsa cholesterol index, komanso kuyamwa kwa 100.0% ndi thupi la mavitamini A ndi E, ndi mavitamini K ndi D.

Zomwe zimapanga tannic mu kapangidwe ka mtedza zimalimbitsa tinthu timitsempha tambiri m'magazi, komanso zimathandizira endothelium.

CHIKWANGWANI chimamanga mamolekyulu a cholesterol ndi ma asidi a bile ndipo amathandizira kuti thupi lithe msanga. Mothandizidwa ndi fiber, ntchito yamadipatimenti onse ndi ntchito zamatumbo zimayenda bwino.

Kuphatikizidwa kwa mitundu yonse ya mtedza kumaphatikizapo gawo la phytosterol, lomwe lili ndi zofunikira kwambiri za lipids kulemera, kuyeretsa magazi kuchokera ku cholesterol yaulere komanso kumachepetsa chiopsezo cha mtima ndi systemology.

Phytosterol imathandizira kuti mapangidwe a lipid azikhala bwino mthupi.

Kodi ndingathe kudya mtedza ndi mafuta ambiri?

Ndi index ya cholesterol yayikulu, magalamu 50.0 a ma kernels a nati ayenera kuwonjezeredwa ku zakudya za tsiku ndi tsiku. Kafukufuku akuwonetsa kuti kwa miyezi itatu yakudya mtedza, cholesterol index idatsika ndi 10,0%.

Ndi cholesterol, mtedza uyenera kugwiritsidwa ntchito ngati chakudya, komanso kuwonjezeredwa ku chimanga (oatmeal ndi mtedza ndizothandiza pakudya cham'mawa), komanso kugwiritsidwa ntchito popanga masuzi ndi zovala za saladi molumikizana ndi zinthu zamkaka.

Musaiwale kuti mtedza umakhala ndi zopatsa mphamvu zambiri, motero, odwala onenepa kwambiri ayenera kuchepetsa kumwa kwa mtedza - 20,0 - 30.0 magalamu patsiku.

Ndi index ya cholesterol yambiri, ndikofunika kudya nguluwe popanda chithandizo chamatenthedwe - yaiwisi chifukwa imakhala ndi mitundu yambiri yazofunikira zothandizira.

Ndikulimbikitsidwanso kugula mtedza wa inshell, chifukwa mwa iwo mafuta achilengedwe samakumana ndi ma mamolekyulamu ndipo samayikidwa makutidwe ndi okosijeni.

Kuphatikizika, phindu ndi kuvulaza thupi

Zizindikiro pansipa zimatha kusiyanasiyana kutengera mtundu wa mtedza:

• mavitamini a magulu B, E ndi C,
• mapuloteni ovuta
• manganese, phosphorous, calcium, potaziyamu, mkuwa, chitsulo, nthaka, sodium.

Mulinso ma organic acid omwe amathandiza kwambiri chimbudzi.

Zotsatira zakudya mtedza wathanzi kwambiri.

Mwambiri, mtedza umakhala ndi zotsatira zabwino mthupi la munthu. Izi ndi:

1. Chepetsani cholesterol yayikulu ndikuchepetsa.
2. Amalepheretsa kukula kwa vuto la mtima, dementia.
3. Yambitsani minofu yam'mimba, komanso imathandizira pakukula kwa thupi.
4. Yambitsani ntchito ya ubongo.
5. Amathandizira kuyeretsa komwe kumachitika pachiwindi, komanso kumathandizira kugaya chakudya.

Chochititsa chidwi! M'masiku akale, anthu wamba anali oletsedwa kudya mtedza, chifukwa amakhulupirira kuti adzakhala anzeru ndipo akufuna kusintha maudindo awo pagulu.

Ngati munthu ali ndi chifuwa chifukwa cha mtedza, ndiye kuti totupa timatha kuonekera pakhungu. Ngati mutatenga mtundu wamtunduwu mu Mlingo waukulu, ndiye kuti edema ya laryngeal imatha, chifukwa choti munthu akhoza kufa.

Ndikofunikanso kukumbukira mfundo zingapo:

• mtedza ukawonjezedwa ndi nsomba, mbale zam'madzi, zophika, ndiye kuti katundu wambiri m'thupi umachuluka,
• mtedza ukamwa, zimakhudza maselo a chiwindi.
• Sikulimbikitsidwa kupatsa izi kwa ana osaposa zaka 5, monga mtedza samalowa bwino m'thupi la ana.

Chochititsa chidwi! Pogwiritsa ntchito mtedza tsiku lililonse ndi mayi woyembekezera kwambiri, mwayi woti kubereka mwana wamwamuna umayamba kuwonjezeka kangapo.

Omega 3 mu mtedza

Ma Omega-3s ndi "ofunika" mafuta acids, monga thupi sangathe kuzichita zokha. Pankhaniyi, munthu ayenera kudya zakudya zokhala ndi omega-3 element. Izi ndizofunikira kuti apange kuperewera kwake m'thupi.

• izi zimalepheretsa mapangidwe a cholesterol plaque pamakoma amitsempha yamagazi,
• amawongolera kuchuluka kwamafuta.

Zinthu zomwe zili ndi izi:

1. Hazelnuts - 0,07 mg.
2. Walnuts - 7 mg.

Mafuta a Cholesterol Mafuta

Ma Hazelnuts, ma amondi, ma cashews, mtedza, komanso walnuts, mkungudza, Brazil ndi mtedza womwe umatha kudya ndi mafuta ambiri.

Malo oyamba polimbana ndi cholesterol amakhala ndi walnuts. Pamlingo wake wokwera, ndizofunikira kwambiri, choyambirira, chifukwa cha zomwe zili ndi omega-3 fat acid.

Kuphatikiza apo, mtedzawu uli ndi zinthu zina zofunikira zomwe thupi limafunikira kwambiri:

1. Phospholipids. Amakhudzanso kuchepa kwa cholesterol, yomwe imakhazikika pamakoma amitsempha yamagazi ndikupanga zolembera zomwe zimalepheretsa kuthamanga kwa magazi.
2. Sitosterol. Izi zimachepetsa kuchepa kwa mafuta m'mimba.

Pogwiritsa ntchito mtundu wamtunduwu, cholesterol imachepetsedwa mpaka 10%. Inde, ndibwino kudya mbewu zosaphika.

Maamondi ndi Cholesterol

Anthu omwe ali ndi cholesterol yambiri ayenera kudya zipatso za maamondi tsiku lililonse. Kutalika konse kwa chithandizo chotere kumatenga miyezi itatu. Munthawi imeneyi, LDL imatsitsidwa mpaka 15%. Ndikofunikira kudziwa kuti mu mawonekedwe aiwisi mankhwalawa ndi oopsa, koma pambuyo pakuwotcha kutentha ndiofunikira kwa thupi.

Maamondi amachepetsa chiwopsezo cha mapangidwe a cholesterol, komanso amathandizanso kuchepa thupi (ngati mulingo womwe umawonedwa). Kuphatikiza apo, mtedzawu umathandizira kuchotsa zoyipa ndi poizoni m'thupi.

Pogwiritsa ntchito tsiku lililonse magalamu 15 mpaka 25 a mankhwalawa, mutha kusintha njira zamtundu wa lipid m'miyezi ingapo (nthawi zina zimatha kutenga miyezi isanu ndi umodzi), pokhapokha ngati palibe mankhwala ena omwe amamwa. Ndi mankhwala achikhalidwe, nthawi, nthawi zowonetsedwa zimachepetsedwa.

Mtedza wa paini umakhala ndi asidi wambiri wa monooleic. Izi zikutanthauza kuti mankhwalawo amalepheretsa kukonzanso koyamba kwa mafuta pakhoma la chotengera, i.e. amakhutira mkati mwa mitsempha, mitsempha, ndi ma capillaries. Zotsatira zake, mafuta samangokhala ndi "kumamatira".

Zachidziwikire, titha kunena kuti mbewu ndizopezeka pazinthu zina.

Izi mtedza m'munsi mafuta m'thupi, kulimbitsa capillaries, kusintha magazi. Kuphatikiza apo, mukamadya chimanga nthawi zonse, mutha kukwaniritsa izi monga:

1. Kulimbitsa kagayidwe m'thupi la munthu.
2. Kuwongolera chiwindi, kuyeretsa ndikusintha magwiridwe ake.
3. Zoyeretsa, komanso zolimbikitsa matumbo.
4. Kuchotsa poizoni m'magazi.

Ma Hazelnuts ndi osagwirizana kwambiri ndi mtedza wonse, chifukwa ndi gawo limodzi la maphikidwe azikhalidwe zamankhwala ambiri kapena maphikidwe apamwamba, kuphatikizapo omwe amapangidwa kuti achepetse cholesterol.

Cashew, mtedza ndi Brazil

Ndizothandiza kwambiri kuyambitsa ma cashews, mtedza, mtedza wa ku Brazil muzakudya zanu - zinthu zonse izi zimalepheretsa kuyamwa kwamafuta oyipa, komanso kuzichotsa mwachilengedwe.

Cashew mulinso mkuwa, womwe ungathe kutsitsa LDL. Amathandizanso kwambiri pakukhazikika kwa kugunda kwa mtima, kukonza kutanuka kwamitsempha yamagazi.

Kusankha ndi kugwiritsa ntchito mwaluso

Zipatsozi ndizoyenererana ndi zokhwasula-khwasula ngati chowonjezera pa yogati kapena phala. Nthawi zina mtedza umakhala gawo lalikulu la msuzi.Kuphatikiza ndi zipatso zouma, ndimu, uchi, sikuti amachepetsa kwambiri mafuta m'thupi, komanso kukonza chitetezo chokwanira.

Komabe, ndikofunikira kukumbukira kuti mtedza uli ndi zopatsa mphamvu zambiri, ndipo kuti musapeze mapaundi owonjezera, madokotala amalimbikitsa kuti asadye zipatso zopitilira 50 patsiku.

Izi zikuyenera kuwoneka ngati mtedza wabwinobwino.

Ndi cholesterol yayikulu, mtedza umadyedwa bwino kwambiri osatulutsidwa, monga motsogozedwa ndi kutentha, zinthu zonse zofunika zimatayika.

Kudya sikuloledwa:

• zipatso zakuda ndi zowawa,
• zipatso zomwe ndi nkhungu,
• mbewu zomwe zina zowonjezera zimawonjezeredwa.

Sichikulimbikitsidwa kudya zakudya zamtundu wina wazokometsera, monga Zipatso zowonongeka zitha kukhala pansi pa zokutira.

Mukamasankha mtedza womwe ungagwiritsidwe ntchito ndi cholesterol yayikulu, mitundu yachilendo iyenera kupewedwa, chifukwa kuti zitsimikizire chitetezo chawo, zipatsozo zimatha kuchizidwa ndi zinthu zapadera zomwe zimakhala zowopsa paumoyo wa anthu komanso moyo.

Ndikofunika kugula mtedza mu chipolopolo. Kuti mudziwe zipatso zochuluka motani pamaso panu, ziyenera kuyikidwa m'madzi usiku. Pambuyo pake, chotsani pakati ndi kukulunga ndi kansalu kena. Choyimira chabwino chimaphuka m'masiku ochepa.

Mtengo Wololeza Sabata Wamlungu

Kuti mupindule kwambiri ndi malonda, idyani magalamu 15 mpaka 30 tsiku lililonse, koma osapitirira apo. Pankhaniyi, mutha kudya zamtundu uliwonse, mwachitsanzo, walnuts, almond, peanu, cashews, etc. Akatswiri ena amalangizanso kupanga mafuta osakanizika. Ndi kumwa kumene kuli kokwanira kulimbitsa khoma lamitsempha yamagazi, kuonjezera kuchepa kwake, komanso kulimbitsa minofu yamtima.

Monga lamulo, ngati mtedza uli m'gulu la menyu ochiritsira, ndiye kuti ayenera kupezeka mu chakudya cha tsiku ndi tsiku cha wodwalayo ndendende ndi kuchuluka kwa omwe amadya. Posankha mulingo, dokotala amayang'ana mawonekedwe a wodwalayo, kuphwanya kwake, kunyalanyaza matendawo ndi momwe zilili.

Ndi zakudya zomwe zimapangidwa kuti zisalepheretse matenda omwe amakhudzidwa ndi zovuta za cholesterol yowonjezereka, mankhwalawa sayenera kudyedwa mopitilira 4 pa sabata.

Mtedza - uwu ndi nkhokwe yeniyeni ya mavitamini, omwe amakhalamo ndiopindulitsa kwa nthawi yayitali mosasamala nthawi ya chaka. Komabe, musanayambe chithandizo ndi mphatso zachilengedwe, muyenera kufunsa dokotala.

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 zimagwirizirana.

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.

Mtedza ndi High Cholesterol

Mtedza wokhala ndi cholesterol yayikulu ndi zinthu zoyambirira kuwonjezera pakudya. 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.

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:

• Waku 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:

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

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 pakuchepetsa 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 zosavuta - muyenera kudziwa zomwe mungasankhe - ndiye, muyenera kukumbukira mfundo zingapo zofunika:

1. Mtedza ndi zipatso ziyenera kuwonjezedwa ndi chisamaliro chokwanira cha chakudya kwa 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, kupendekera kwapamwamba patatha nthawi yayitali kungayambitse kugwa kwamaso.
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.

Mafuta a Cholesterol

Mtedza umakhala ukutha kwa nthawi yaitali ngati anthu ngati mphamvu zachilengedwe zopangira mphamvu. Ndi phindu lawo lamphamvu kwambiri zomwe zapangitsa kukayikira kamodzi - kodi ndiwothandiza kwambiri? Amati mutha kuchita bwino kuchokera ku mtedza, ndibwino osazidya. Nanga kodi mtedza ndi wowopsa kapena wathanzi? Ndipo mtedza ndi cholesterol zimaphatikizidwa bwanji?

Masiku ano, mtedza waukulu wamtunduwu umaperekedwa m'malo osungira. Amasiyana mosiyana wina ndi mnzake pakomedwe ndi kapangidwe kake.

The zikuchokera ndi zopatsa mphamvu mtedza

Ngati tikunena za zopatsa mphamvu za mtedza, ndiye kuti tiyenera kuvomereza - mtedza ndizopatsa mphamvu, ali ndi chakudya komanso mafuta ambiri, omwe amatsimikiziridwa ndi tebulo:

Monga mukuwonera, kapangidwe ka mtedza ndizosiyana, koma ali ndi mafuta ambiri. Tiyenera kudziwa kuti mafuta omwe amapezeka mumphaka amachokera ku masamba, ndiye kuti, sizikugwirizana ndi mafuta a nyama, omwe amachokera ku cholesterol yoyipa. Chifukwa chake, palibe cholesterol mu mtedza. Koma mwa iwo muli zinthu zambiri zothandiza.

Zothandiza katundu

Ngakhale a Hippocrates, omwe amayesedwa moyenerera kukhala tate wa zamakono, adalankhulanso mwaulemu za phindu la mtedza ndikuwawona kuti ndiofunikira kwambiri matenda a chiwindi, impso ndi m'mimba. Pafupifupi zakudya zonse za padziko lapansi, mtedza ulipo, ndipo anthu amapereka msonkho chifukwa cha kukoma kwawo komanso thanzi lawo.

Mtedza wonse umakhala ndi mafuta ambiri athanzi, mapuloteni omwe amapukusa mosavuta, mavitamini, michere ndi amino acid.

Walnut

Ma Walnuts ali ndi mavitamini ndi michere yambiri. Walnut pakati pa mayiko ambiri ndi gawo la zakudya zosiyanasiyana, chifukwa cha kakomedwe kake komanso kadyedwe. Tili ndi chidwi - kodi ndizotheka kudya ma walnuts okhala ndi cholesterol yayikulu? Ngati talemba mndandanda wazabwino wa walnuts, timalandira mndandanda:

• Amakulitsa chitetezo chokwanira, amalimbikitsidwa makamaka nthawi yophukira-nthawi yozizira komanso matenda.
• Muli ndi chitsulo, zinc, cobalt, ayodini. Thandizani kuwonjezeka kwa milingo ya hemoglobin.
• Mavitamini A ndi E omwe ali mu walnuts amawongolera kugwira ntchito kwa ziwalo zamkati, kulimbitsa makhoma amitsempha yamagazi.
• Mapuloteni amatulutsa matenda am'mimba.
• Metabolism imathandizira, ntchito zamaubongo zimayendetsedwa, kukumbukira kumakhala bwino.
• Ma Walnuts amathandiza kuthana ndi mitsempha komanso kukhumudwa.
• Infusions kuchokera ku chipolopolo ndi magawo (koma osati pakati) shuga m'magazi.
• Muli mafuta ochulukirapo a omega-3 acid, omwe amapezekanso mu nsomba, mwachitsanzo, tuna kapena nsomba. Mafuta osasinthika amatha kuchepetsa mafuta m'thupi. Phindu la ma walnuts pa cholesterol lidadziwika kalekale, koma sanaphunzirepo pang'ono. Komabe, zochitikazo zikuwonetsa kuti kumwa pafupipafupi ma walnuts mu milingo yaying'ono kumathandizira kuti muchepetse mafuta m'thupi.

Pali anthu omwe amapangika kuti agwiritse ntchito walnuts kapena amalimbikitsidwa kuti azigwiritsa ntchito mosamala. Zoyipa:

• Mapuloteni
• Kunenepa kwambiri
• Eczema, psoriasis, neurodermatitis.

Tiyenera kudziwa kuti mtedza wapamwamba kwambiri ndi uti womwe ungathe kudya. Ngati mtedzawu wadetsedwa kapena muli ndi nkhungu, ndiye kuti sungangokhala wopanda phindu, komanso ungayambitse poizoni, popeza enzyme ya poizoni imapangidwa mumtundu wotere.

Maamondi m'nthawi zakale anali kuonedwa ngati chizindikiro cha chisangalalo muukwati, kubereka ndi kutukuka. Pali mitundu iwiri ya ma amondi - okoma ndi owawa. Maamondi osokoneza bongo osalandira mankhwala otentha ndi oopsa. Maamondi okoma adadyedwa kale. Zothandiza zake:

• Chifukwa cha mavitamini a B, ma almond amateteza kagayidwe kazakudya mthupi ndipo amathandizira kuti magwiridwe antchito aziyenda bwino. Ma almond amathandizira tsitsi labwino, misomali ndi khungu.
• Vitamini E amateteza maselo ku ukalamba, amalepheretsa kukula kwa matenda ambiri, kuphatikizapo atherosulinosis. Kuletsa kupangidwa kwa cholesterol zolembera pamakoma amitsempha yamagazi, mtedza wotere wokhala ndi cholesterol yambiri umangopindulitsa.
• Calcium, phosphorous, magnesium, potaziyamu, chitsulo - zinthu zonsezi ndizofunikira pakugwiritsa ntchito machitidwe onse amthupi.
• Mafuta mumayimondi amaimiridwa makamaka ndi mafuta osakwaniritsidwa, omwe amamwa bwino komanso opindulitsa thupi.
• Maamondi amakhala ndi mapuloteni omwe amatha kupukusa mosavuta.

Kudya maamondi osachepera kawiri pa sabata kumachepetsa chiopsezo chodwala mtima ndi stroko. Ma almond ndiwothandiza popewa kuchepa magazi, zilonda zam'mimba, amathandizira kuchotsa ziphe ndi poizoni m'thupi, ndikumuyeretsa. Zaka zingapo zapitazo, magazini ya Circulation inafalitsa malipoti ofufuza a Dr. D. Jenkins. Zotsatira zakufufuza zili motere - mwa anthu omwe amamwa ma alimondi ochepa tsiku lililonse kwa miyezi itatu, kuchuluka kwa cholesterol kumatsika pafupifupi 10%. Izi zikutsimikiziranso momwe mtedza wa cholesterol wabwino umakhalira. Maamondi, mwatsoka, amakhalanso ndi contraindication - izi ndizapulogalamu yamapuloteni komanso kunenepa kwambiri.

Ma Hazelnuts amatchedwanso nyama yamasamba, chifukwa chakuti pamtengo wamapuloteni amafananadi ndi nyama. Kamangidwe ka hazelnuts, monga mtedza wina, muli:

• Mapuloteni
• Mafuta, omwe amaphatikiza mafuta ochulukirapo a polyunsaturated. Awa ndi ma oleic, linoleic, palmitic, myristic ndi stearic acid. Zinthu izi, zofunika kwambiri kwa thupi, ndizovuta kupeza zochuluka mwazinthu zina.
• Ma antioxidants
• Mavitamini
• Potaziyamu, calcium,
• Paclitaxel ndi wothandizira anti khansa amene amalimbana ndi maselo a khansa mthupi.

Phindu la ma hazelnuts a thupi adadziwika kale, kukula kwake ndi kwakukulu:

• Chithandizo cha matenda a mtima,
• Chithandizo cha anemia
• Kupewa khansa,
• Thandizo la mitsempha ya varicose, thrombophlebitis,
• Kuyeretsa thupi
• Pansi mafuta m'thupi.

Mtedza wina. Tidazindikira kale kuti chifukwa cha kufanana kwake kapangidwe kake, mtedza uliwonse pamlingo wina kapena wina umakhala ndi zofanana, kaya ndi mtedza wa pine kapena mtedza, ma cashews kapena ma pecans. Mtedza samakweza cholesterol, koma m'malo mwake.

Momwe mtedza umakhudzira thupi

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

Kafukufuku wambiri m'maiko osiyanasiyana, omwe adachitika m'zaka zaposachedwa, atsimikizira motsimikiza kuti mtedza womwe umatengedwa pafupipafupi mumiyeso yaying'ono (1-2 handfuls) umathandizira kuchepetsa cholesterol.

Kodi mtedza wapansi wa cholesterol ndi chiyani? Inde, pafupifupi chilichonse. Koma zikuyenda bwanji? Kupanga kwake kwa zotsatira za mtedza pa cholesterol sikumveka konse, koma kumapitilizabe kukhala nkhani yakufufuzanso. Asayansi amati chifukwa cha chinthu chomwe chimatchedwa phytosterol chomwe chimapezeka m'mphuno za mtedza m'thupi, njira yolowetsa cholesterol yoyipa imatsekedwa.

Kaya zili choncho kapena ayi sizikumveka. Koma lero, mankhwala amalimbikitsa kuti anthu omwe ali ndi cholesterol yayikulu atsimikizire kuti akuphatikiza mtedza m'zakudya zawo. Sizinena za mtedza mu glaze la shuga kapena mtedza wamchere (wa mowa). Tikulankhula za mtedza weniweni, womwe akatswiri ena amalimbikitsa ngakhale kuwasunga m'madzi kwakanthawi asanadye (akuyenera kuchititsa kuti njira za chilengedwe zizitulutsa mtedza). Ndipo, zoona, mtedza uwu suyenera kuwonongeka, chifukwa chake muyenera kusankha mtedza woyenera.

Momwe mungasankhire ndi kudya mtedza

Mtedza wathanzi kwambiri ndi zosaphika komanso zipolopolo. Chipolopolocho chimateteza ndi kuteteza mtedzawu ngati zida. Osagula mtedza wokazinga. Ngati mtedza udachokera kumayiko akutali, sitingaganize kuti sanapangidwe mwanjira iliyonse. Mwachitsanzo, zakudya za ku Brazil sizilowa mu Russia mwanjira yake yaiwisi; imayang'aniridwa ndi kutentha kuti isawonongeke.

Kuti muwone mtundu wa mtedza wogulidwa, muyenera, mutatha kuyeretsa pang'ono, kusiya iwo kwa masiku angapo mu nsalu yonyowa, kusamba nthawi ndi nthawi. Ngati mtedzawu suyamba kumera - udafa ndipo, motero, ulibe ntchito.

Asanadye mtedza, nthawi zambiri zimakhala zofunikira kuwayika m'madzi kwa maola angapo, amakhala athanzi komanso owala bwino.

Ndi cholesterol yayikulu, mtedza wamtundu watsopano mwambiri zazing'ono, mosasamala mtundu, ndizothandiza. Muyenera kuzigwiritsa ntchito mosamala komanso pafupipafupi. Pokhapokha pokhapokha mudzapindula nokha ndikukhala ndi thanzi labwino.

Walnuts kuti muchepetse cholesterol yayikulu

1. The zikuchokera komanso zopindulitsa zimatha mtedza
2. Mafuta acids
3. Mavitamini
4. Madera
5. Zamoyo zomwe zimagwira ntchito
6. Malangizo Pazakudya Zopatsa Thanzi
7. Malangizo a Chikhalidwe Chachikhalidwe

Kuwonjezeka kwa cholesterol kumawonetsa kuchepa kwa mafuta mu metabolism. Chofunika kwambiri popewa komanso kuchiza pokhudzana ndi kuchuluka kwa zinthu zomwe zimachitika m'thupi zimapangitsa kusintha kwa zakudya. Ngati mukulitsa mndandanda watsiku ndi tsiku ndi zinthu zina, thupi lanu lidzakhala lachilendo.

Nutritionists amaona zabwino za mtedza pa biochemical zikuchokera magazi. Ndikokwanira kudya walnuts tsiku lililonse kwa mwezi umodzi - ndipo cholesterol imatha kukhalabe pakati pa miyezi isanu ndi umodzi.

The zikuchokera komanso zopindulitsa zimatha mtedza

Kodi mtedza wapansi wa cholesterol ndi chiyani? Mitundu yambiri yazogulitsa ndizoyenera kudya: walnuts, mtedza, hazelnuts, pistachios, pecans, mkungudza, ma amondi, macadamia, ma cashews, aku Brazil.

Mitundu yonse imadziwika ndi phindu lalikulu lamphamvu komanso zambiri zomanga thupi. Komabe, mafuta omwe amapezeka mu zipatsozo ndi ochokera ku mbewu. Chifukwa chake, iwo omwe amakayikira ngati pali cholesterol mu mtedza, simungachite mantha ndi zoyipa zake.

Kuphatikizidwa kwa mtedza kumapangitsa kuti zipatso zikhale zofunikira kwambiri pakudya zamasamba ndi aliyense amene akufuna kukhalabe ndi cholesterol.

Ma Walnuts ndi zovuta zenizeni za multivitamin. Zimathandizira kagayidwe, kusintha ntchito ya ubongo ndi kukumbukira. Zipatso zimathandizira kuthana ndi mitsempha komanso kukhumudwa. Chogulitsachi chili ndi zinthu zambiri zofunikira kwa aliyense payekhapayekha.

Mafuta acids

Cholesterol ikachulukira, kuchepa kwa mafuta acids kumapangidwanso ndi mafuta ochokera kuzomera zomera. Mtedza umakhala ndi mafuta ambiri omega-6 ndi omega-3 acids.

Zakudya zomwe zidadzazidwa ndi zinthuzi zimakhudza thupi:

1. Mafuta a cholesterol oyipa amachepa,
2. Kuthamanga kwa magazi kumakonzedwa,
3. Kutupa kosiyanasiyana kumayima
4. Kupangidwa kwa cholesterol malo
5. Magazi amachotsedwa
6. Kukula kwa matenda ashuga ndi matenda amitsempha yama mtima ndi mtima kumapetsedwa.

Mafuta a mtedza amalimbikitsidwa chifukwa cha kuperewera kwa Vitamini ndikuthandizira thupi pakuchira. Muli:

• Vitamini A ndi carotene, omwe amathandizira kukula, ali ndi phindu pamawonedwe, kulengedwa kwa ma enzymes ndi kapangidwe ka mahomoni,
• Vitamini E, yemwe amalimbikitsa kuyamwa kwa carotene,
• Mavitamini a B, othandiza kugwiritsidwa ntchito kwa kagayidwe kazinthu ndi kayendedwe kazinthu, amatulutsa hemoglobin ndipo
• Kubwezeretsa ntchito ya chiwindi,
• Vitamini PP, yemwe ali ndi zotumphukira kwambiri,
• Vitamini H, yemwe ali ndi udindo wopanga mafuta acids,
• Vitamini C, chitetezo chokwanira.

Kufanana ndi mavitamini ochokera ku mtedza, mchere wofunikira umapangidwa:

• Magnesium, yomwe imakulitsa kupanikizika ndikuwonjezera kutanuka kwa mitsempha yamagazi. Chifukwa cha izi, iwo adzachepetsa ma cashews awo ndi amondi ndi cholesterol, ndipo adzasintha ntchito zamatsenga.
• Cores tikulimbikitsidwa chifukwa cha kuchepa kwa chitsulo ndi cobalt. Zimafunikira pakupanga kwa hemoglobin komanso kutsegula kwa ma enzymes omwe amachititsa kuti hematopoiesis ichitike,
• Potaziyamu amawongolera momwe muliri wamadzi mthupi,
• Iodine, woyambitsa chithokomiro.

Zamoyo zomwe zimagwira ntchito

Chifukwa cha kuchuluka kwa tannin, mtedza, ma hazelnuts ndi ma almond ochokera ku cholesterol amathandiza bwino. Thupi limachotsa mafuta ochulukirapo ku chiwindi, limayendetsa kagayidwe kazakudya, limaletsa magazi, komanso limathandizira kugwira ntchito kwa minyewa yamitsempha.

Zina mwa zophatikiza ndi mtedza:

• Ma Enzymes omwe amalimbikitsa kuyamwa kwa mafuta acids ndi mavitamini,
• CHIKWANGWANI, chomwe chimapangitsa kuti matumbo azigwira bwino ntchito ndikuchotsa mafuta m'thupi,
• Timalimba omwe amawonjezera mphamvu ya nembanemba yamitsempha yamagazi.

Malangizo Pazakudya Zopatsa Thanzi

Zipatso za walnut ndizoyenereradi ngati zokhwasula-khwasula, monga zowonjezera kwa phala kapena yogurt, monga chosakaniza mu msuzi. Mu Kuphatikiza ndi uchi, mandimu ndi zipatso zouma sizingotsika cholesterol yokha, komanso kulimbitsa chitetezo cha mthupi.

Komabe, ndikofunikira kulingalira kuti mtedza ndi chakudya chamafuta kwambiri, ndipo kuti musapezenso mapaundi owonjezera, akatswiri azakudya amalangiza kuti muchepetse 50 magalamu a zipatso patsiku.

Mtedza wokhala ndi cholesterol wokwera umadyedwa bwino m'malo osakonzedwa, popeza mothandizidwa ndi kutentha zinthu zopindulitsa mkati mwake zimawonongeka.

Ndi zoletsedwa kudya zipatso:

• Achikulire
• Mdima ndi kuwawa
• Wophatikizidwa ndi zowonjezera zonunkhira, zonunkhira ndi zina zowonjezera.

Zakudya zoziziritsa kukhosi zomwe zimayamwa sizingabweretse chiyembekezo, chifukwa zipatso zowonongeka nthawi zina zimabisala.

Mukamasankha mtedza womwe umachepetsa cholesterol yamagazi, ndibwino kupewa mitundu yachilendo, chifukwa kuonetsetsa chitetezo ndi chiwonetsero chawo pambuyo pobwera kuchokera kumadera akutali, zipatsozo zimatha kuthandizidwa ndi mankhwala omwe amawononga thanzi.

Ndikwabwino kugula mtedza mu chipolopolo. Kuti mudziwe kutsitsimuka kwawo, muyenera kuyikamo zipatsozo m'madzi usiku. Kenako mbewa zimafunika kutsukidwa ndikukulungidwa mu nsalu yonyowa pang'ono. Zipatso zabwino zimatulutsa mphukira m'masiku angapo.

Mtedza wa cholesterol osavomerezeka:

• Kunenepa kwambiri
• Matenda am'mimba,
• Matenda achikopa
• Momwe thupi limasokoneza.

Malangizo a Chikhalidwe Chachikhalidwe

Kuchokera pa masamba a mtedza, mutha kupanga mankhwala kuti mupewe komanso kuchiritsa matenda a atherosulinosis. Makina amafunika kupindidwa mu chidebe chagalasi ndikuthira uchi. Zotsukazo zimatsekedwa mwamphamvu ndikuumirira masiku 90 m'chipinda chozizira. Kenako njuchi imathiramo ndi kusakaniza supuni ya maluwa. Tengani zomwe zikuchokera musanadye.

Garlic ndi mtedza zimathandiza kuchepetsa mafuta m'thupi. Kupanga kusakaniza mu blender, pogaya 100 g ya walnuts ndi 5 cloves wa adyo. Pambuyo kutsanulira 2 makapu a pang'ono utakhazikika mkaka owiritsa ndi kunena kwa ola limodzi. Gwiritsani tincture muyenera kukhala supuni katatu patsiku, pamimba yopanda kanthu kwa masabata awiri.

Mtedza ndi cholesterol yamagazi imatha kutsika ndikukhala gwero lamphamvu lamphamvu mthupi. Zilipo mu zakudya zonse za padziko lapansi. Ngati mumawagwiritsa ntchito pafupipafupi komanso mokwanira, mutha kusintha thanzi lanu komanso thanzi lanu.