Ndingadye chiyani ndi cholesterol yayikulu ndipo sindingathe? tebulo la mankhwala

Cholesterol ndi gawo lofunikira kwa munthu aliyense. Ambiri amalakwitsa poganiza kuti zochepa zake, ndizabwino. Pali manambala omwe amawonetsa chizolowezi kapena kupatuka kwazomwe zili m'magazi. Kwa anthu azikhalidwe zosiyanasiyana komanso zaka, ziwerengerozi ndizosiyana. Omwe ali ndi zovuta zina amafuna kudziwa zoyenera kudya ndi mafuta ambiri.

Zoletsedwa ndi Zololedwa

Zakudya zachangu, coconut, margarine, kirimu wowawasa wokhala ndi mafuta ambiri, komanso batala zimaphatikizidwa pamndandanda wazakudya zoletsedwa za cholesterol yayikulu. Simungathe kudya tchizi ndi ayisikilimu.

Mitundu ya nyama, siyikulimbikitsidwa kudya bakha ndi nkhumba. Salo ndi yoletsedwa. Osamadya msuzi ndi msuzi wa nyama. Shrimp squids nayenso iyenera kupatula pachakudya. Zidzakhala zoyenera kudya potsatira chakudya. Ndi bwino kudya masamba ndi zipatso. Ndikwabwino kudya zakudya masana.

Komabe, ndi mafuta owonjezera a cholesterol mwa amayi ndi abambo, mutha kudya zakudya zambiri. Zomwe mungadye:

Zogulitsa sizovomerezeka kuti zigwiritsidwe ntchito pamlingo wambiri, komanso zimachepetsa mulingo wake. Amaphatikizanso nsomba zamafuta, mitundu yosiyanasiyana ya tiyi wobiriwira, mafuta a azitona. Muyenera kudya maamondi ndi ma pistachios. Wopatsa zakudya azakuthandizani kudziwa zomwe simungadye ndi zomwe ziloledwa.

Nyama ndi Zakudya Zamkaka

Kodi mkaka uli ndi cholesterol? Izi zimatha kudyeka ngati zili ndi mafuta osakwana 3%. Ndikwabwino kumwa kefir 1%. Mkaka wowawasa ulinso woyenera. Mwa yoghurts, okhawo omwe amangokhala ndi mkaka ndi mkaka wowawasa okha ndiwo ayenera kudyedwa. Ndibwino kudziwa kuti tchizi chingapezeke ndi mafuta ambiri, komanso - ndizotheka kumwa mkaka wa mbuzi?

Curd 9% imatha kudyeka ngati ndizopanga tokha. Komanso, iyenera kukonzedwa mwapadera. Kirimu amachotsedwa kaye, ndipo pokhapokha ndiye kuti ndi chotupitsa. Kirimu tchizi ndi soseji tchizi siyiyenera kuphatikizidwa ndi zakudya. Koma tchizi chopangidwa ndi mafuta chophatikiza ndi 4% chitha kudyeka bwino. Mbuzi ya mbuzi imadyedwa yaiwisi, koma pang'ono, kuyang'anira zakudya zamagulu.

Nkhumba, monga nyama yankhumba, zaletsedwa. Mitundu ya nyama, nyama ya kalulu yokha ndiyovomerezeka. Zambiri mutha kudya nkhuku yophika kapena yophika nkhuku ndi Turkey. Makamaka cholesterol yambiri ili pakhungu la mbalame. Chifukwa chake, ziyenera kuchotsedwa musanaphike.

Mbalame yomwe imakhala ndi mafuta ambiri, mwachitsanzo, bakha, siiyeneranso kudya. Komabe, mutha kudya tsekwe. Khungu limachotsedwa musanaphike. Palibe cholesterol yambiri mu chiwindi cha nkhuku yomwe ingaletsedwe. Komabe, ndikofunikira kuganizira njira yophikira, kuti musawonjezere mafuta "owonjezera".

Yopereka sikulimbikitsidwa. Mitsempha ndi chiwindi ndizoletsedwa. Chiwindi chophika nkhuku, komabe, imakhala ndi cholesterol yochepa, kotero imatha kudyedwa popanda vuto pang'ono. Goose chiwindi sayenera kupatulidwa muzakudya.

Zofunika! Barbecue ndi yoletsedwa, ngakhale itapangidwa kuchokera ku nkhuku.

Anthu ambiri amaganiza kuti ndi cholesterol yambiri, ndibwino kudya nsomba ndi nsomba zina zam'nyanja. Izi ndizowona, mosasamala. Mutha kudziwa mtundu wa nsomba zomwe mungadye ndikuyenera kudya ndi cholesterol yambiri, pamodzi ndi wazakudya. Zakudya za nsomba zomwe zimasuta komanso mchere zimatha kuvulaza kwambiri.. Zakudya zamatenda zimagweranso mgulu limodzi. Ngakhale caviar ndibwino osadya.

Ndikwabwino kudya nsomba yokhala ndi cholesterol yayitali mukaphika ndi zojambulazo kapena kuwiritsa. Ndodo za Crab ndi sushi sizikulimbikitsidwa kuti zigwiritsidwe. Koma malire awa sakukhudzana ndi zamadzi zam'madzi. Itha kudyedwa muyeso iliyonse.

Mkate wophatikiza kwambiri ndi umafunika. Pali zopatsa mphamvu zambiri muzinthu za confectionery. Ndi cholesterol yayikulu, mitundu yokha yazakudya ndi thanzi ndiyomwe imasankhidwa. Mkate wa tirigu wonse, wokhala ndi mavitamini A, B ndi K.

Pogwiritsa ntchito zinthu ngati izi, ntchito yamatumbo imasintha, poizoni amachotsedwa m'thupi. Ndi kudya kwake pafupipafupi m'matumbo am'mimba, kuchuluka kofunikira kwa fiber kumaperekedwa.

Mkate wa Bio ndi gwero lina la chakudya chamafuta. Imaphikidwa popanda mazira, mafuta azomera komanso nyama. Amapangidwa ndi chilengedwe chachilengedwe.

Mkate wotero mulibe cholesterol. Amapangidwa kuchokera ku ufa wotsika kwambiri, osayambitsa kupesa m'mimba.

Masamba ndi zipatso

Zinthu zomwe zimachepetsa mafuta m'thupi zimakhala ndi zinthu zina zomwe zimapangidwa. Mitengo ina imakhala ndi michere yambiri, ma polyphenols ndi mavitamini. Zinthu zotere zimapangitsa kuti mafuta azichoka komanso zimatha kuchepetsa cholesterol yoyipa.

Idyani zamasamba ndi zipatso monga wodwala azakudya.

Masamba omwe analimbikitsidwa ndi awa:

Kugwiritsa ntchito mbatata, zukini, ma turnips kungathandize kuchepetsa kuchuluka kwa magazi.

Ndikwabwino kudya chipatso ndi pectin. Izi zimaphatikizapo maapulo, mapeyala, plums. Ndikulimbikitsidwa kudya ma Persimmons, ma tangerine ndi malalanje, mphesa. Kugwiritsa ntchito zipatso kumathandizira kuti mafuta a cholesterol asinthe. Ndikofunika kudya nthochi - amachotsa poizoni ndikusintha kagayidwe kamadzi.

Kodi ndizotheka kudya chokoleti

Chokoleti chimaloledwa kwa anthu omwe ali ndi cholesterol yambiri. Komabe, mikhalidwe ina imakhudzidwa:

• Chokoleti chakuda chokha ndichopanda chilichonse. Katundu wotere sangathe kukweza mafuta m'thupi. Mlingo wake watsiku ndi tsiku ndi 50 g patsiku.
• Mitundu ina ya chokoleti siyikulimbikitsidwa. Matailosi amkaka ndi owopsa makamaka.
• Chokoleti choyera sichikhala ndi phindu. Mulibe cocoa, shuga ndi mkaka zokha.
• Mtengo wa chokoleti, womwe uli ndi cocoa wambiri, ndiwokwera kwambiri. Komabe, zinthu zotere zimathandiza kukhalabe ndi cholesterol yokwanira.

Ngati mungaganizire zophika zokhazokha za chokoleti, mutha kudzisangalatsa ndi lokoma nthawi zonse.

Maziko a maswiti ambiri ndi shuga. Komabe, gwero la cholesterol mwa iwo ndi mafuta a nyama. Mabisiketi, meringue ndi masikono zimakhala ndi mazira ndi zonona zomwe zimatha kuwonjezera milingo yazinthu zovulaza. Lokoma ndi cholesterol ndimitu yomwe imakambidwa nthawi zonse yomwe iyenera kulingaliridwa mwatsatanetsatane.

Kodi ndingadye maswiti:

Zogulitsa zotere zimakopa chidwi chilichonse. Mwachitsanzo, ayisikilimu, ayisikilimu, ndi choletsedwa.

Timadziti, zakumwa ndi mowa

Cholesterol wokwera amadziwika mwa munthu aliyense wachisanu wazaka zopitilira 40. Kwa nthawi yayitali, kuphwanya kwachilengedwe kwa mafuta a metabolism sikukhudza thanzi. Zotsatira zake, zimatha kuyambitsa matenda a mtima.

Kumwa timadziti ndi njira yodziwika yotithandizira kukonzanso mafuta m'thupi. Zakumwa zoziziritsa kukhosi sizingathetse ludzu lanu zokha, komanso zimakhutitsa thupi ndi mchere komanso mavitamini ofunikira.

Madzi amakhala ndi zotsatira zabwino zambiri:

• Zakumwa zamasamba ndi zipatso zimakhala ndi zinthu zambiri zathanzi. Mwachitsanzo, 200 ml ya msuzi wa apulo ali ndi zinthu zambiri zotsimikizira ndi mavitamini ngati maapulo 2-3.
• Madziwo alibe fiber. Izi zimawonjezera kuchepa kwa thupi ndi thupi.
• Pogwiritsa ntchito timadziti tambiri, njira za kagayidwe m'thupi zimathandizira, ndipo zotayira zowononga zimatulutsidwa mosavuta.

Ndikulimbikitsidwa kugwiritsa ntchito timadziti tatsopano tofinyira nthochi, ma mango, mphesa. Komabe, mwakugwiritsa ntchito kwambiri, thupi limapweteketsa.

Ndikulimbikitsidwa kuchepetsa kuchuluka kwa zakumwa zoledzeretsa zomwe zimamwa kwa awiri pa tsiku kwa amuna ndi imodzi kwa akazi. Popeza ali ndi zosiyana zakumwa, kuchuluka kwa ma seva kumasiyana. Muyenera kuganizira mankhwalawa (kuchuluka kwa momwe mungamwere patsiku):

• 350 ml ya mowa.
• 150 ml ya vinyo.
• 40 ml ya zakumwa 8% kapena 30 ml ya mowa wabwino.

Mukamamwa mowa, kuchuluka kwa cholesterol yoyipa sikuchepa, koma kuchuluka kwa cholesterol yabwino kumatha kuchuluka. Ndi kumwa mowa mwauchidakwa, mtima, chiwindi, ndi dongosolo la mtima zimakhudzidwa.

Cholesterol ya tsiku ndi tsiku, kutengera zaka

Kudya mafuta tsiku lililonse kambiri patsiku sikuyenera kupitirira 500 milligrams. Chizindikiro choyenera ndi 300 mg. Kuti adziwe kuchuluka kwake, amapima mayeso okhudza magazi omwe amapezeka m'magazi.

Chifukwa chaichi, PTI (protrobin index) imadziwika. Ndi "kukula" kwa magazi, munthu amatha kudwala matenda amtima. Kupatula zoterezi zingakuthandizeni kutsatira kadyedwe komanso kumwa mankhwala omwe dokotala wawapatsa.

Kuchuluka kwa cholesterol tsiku lililonse kutengera thupi la munthu aliyense. Mtundu wazakudya uli ndi gawo lofunikira kwambiri pakukhazikitsa thanzi. Chakudyacho chikuyenera kukhala ndi mavitamini okwanira ndi mavitamini.

Zakudya ndi zakudya pafupifupi sabata

Ndi cholesterol yayikulu, ndikulimbikitsidwa kutsatira zakudya. Komabe, zakudya zimatha kukhala zosiyanasiyana komanso zokoma. Zakudyazo ziyenera kupangidwa m'njira yoti munthu samva zosakhumudwitsa akamayang'anira dongosolo lazakudya. Zakudya zokhala ndi cholesterol yayitali mwa akazi pambuyo pa zaka 50 kwa masiku 5 kapena 7 ndizopatsa thanzi, koma mutha kuwona mapulani olimbitsa thupi. Malire ndi zinthu zovulaza zokha.

Zosankha zabwino za cholesterol yapamwamba:

• Tsiku 1 Chakudya cham'mawa, idyani saladi wamasamba ndikumwa juwisi. Pa nkhomaliro, konzekerani magawo awiri a mkate ndi tchizi ndi mafuta ochepa. Mutha kudya 300 g ya nkhuku yophika ndi mpunga. Borsch yamafuta ochepa ndimawakonzera chakudya chamadzulo.
• 2 masiku. Chakudya cham'mawa, saladi wamasamba. Chakudya chamasana, mpunga ndi nkhuku. Chakudya chamadzulo, idyani 200 g ya tchizi chamafuta ochepa.
• 3 masiku. M'mawa, idyani saladi wa masamba ndi mazira osenda. Chakudya chamasana, konzekerani msuzi wamasamba. Pa chakudya chamadzulo, pangani nsomba yophika.
• 4 masiku. Chakudya cham'mawa, idyani phala, nkhuku yamasana ndi masamba, komanso chakudya chamadzulo - masamba ophika mu uvuni.
• Masiku 5. M'mawa, imwani madzi a lalanje, kuphika msuzi wa nkhuku chakudya chamadzulo. Madzulo, idyani dzira ndi saladi wamasamba.

Mukamatsatira tebulo ili kuti muchepetse cholesterol, chizindikiro ichi sichikukula. Ndikwabwino kugwirizanitsa zakudya zanu ndi akatswiri odziwa zakudya. Zakudya zokhala ndi cholesterol yayikulu mwa amuna, mndandanda wa sabata umodzi uyenera kuganizira za mawonekedwe a thupi ndi moyo. Kuchuluka kwa cholesterol yambiri, yomwe imapezeka muzakudya zomwe zimakhala ndi mafuta a nyama, monga nyama yokazinga, imatha kuyambitsa mavuto azaumoyo. Cholesterol yabwino iyeneranso kukhala pamlingo woyenera.

Momwe mungachepetse cholesterol. Zakudya kuti muchepetse cholesterol.

High cholesterol yoletsa mndandanda wazakudya

Lamulo lalikulu lazakudya zothandizira odwala pogwiritsa ntchito cholesterol yayikulu ndikuchepetsa chakudya chomwe chimachokera ku nyama muzakudya za tsiku ndi tsiku.

Mndandanda wazakudya zomwe sizingadye ndi cholesterol:

• Zinthu zamafuta mkaka, monga kirimu wowawasa ndi zonona,
• Nyama ya nkhumba
• Nyama ikupweteka (impso, chiwindi, ubongo, m'mimba, lilime),
• Margarine
• Dzira yolk
• Mkate Woyera
• Kuphika makeke, maswiti, confectionery, chokoleti choyera ndi mkaka,
• Zakudya zomwe zimakhala ndi gelatin
• Mayonesi
• Mowa ndi zakumwa zoledzeretsa.

Simungadye zakudya zokazinga zomwe zimakonzedwa ndi mafuta achinyama. M'pofunikanso kukana kudya msuzi wanyama wolemera. Zomwe zalembedwerazi zimagwirizanitsidwa ndi luso lawo la kudziunjikira cholesterol m'thupi, komanso kuthekera kokulimbikitsa kaphatikizidwe ka cholesterol amkati.

Mayonesi amapangidwa kuchokera ku yolks ya mazira ndipo amakhala ndi mafuta ambiri. Popeza sichakudya choyambirira, sizotheka kudya popanda mavuto. Nkhumba imakhala ndi cholesterol yochuluka kwambiri magalamu 100. Pankhani imeneyi, ngati simukudya nyama iyi, pali zotsatira zabwino pa mawonekedwe a lipid.

Kugwiritsira ntchito khofi wina kumadzetsa phokoso pakupanga cholesterol mthupi. Ndikwabwino kumwa mankhwalawa azitsamba ndikwapatsa ndi shuga pang'ono.

Zosagwiritsidwa ntchito kwambiri koma zololedwa

Ndi dokotala yekhayo amene angavomereze chakudya chomaliza, poganizira zotupa zonse za wodwalayo.

Zinthu zomwe zimatha kudyedwa ochepa pokhapokha ngati pali zotsutsana:

• Nyama (yopanda khungu)
• Zinthu zamkaka (zopanda mafuta),
• Mazira, monga kugwiritsa ntchito zoyera,
• Caviar wofiyira ndi wakuda
• Shrimp, squid ndi ma mussel,
• Ma cookies a Oatmeal
• Chokoleti chakuda
• Maswiti akummawa.

Mpunga wamba wabwinobwino wokhala ndi cholesterol yambiri, yesani kulowetsa bulauni (kuthengo), komanso kufiyira bwino. Popeza loyera mukamayeretsa ku tirigu limataya mavitamini, michere ndi antioxidants ambiri. Mpunga wamtchire, mosiyana, ndi zotsalira za chipolopolo ndizothandiza kwambiri ku hyperlipidemia. Mbewu zoterezi zimatha kuphika ngati phala wamba, komanso kuwonjezera masamba ndi simmer pamoto wochepa. Ngakhale mpunga wokhazikika umathandizanso kwambiri.

Porridge yokhala ndi cholesterol yokwezeka imatha kudyedwa pang'ono, koma osaphika mbale iyi mwamphamvu. Musaiwale za zabwino kwambiri zopatsa mphamvu pazakudya izi. Komanso, musaonjezere batala pachizolowezi, musagwiritse ntchito molakwika mchere. Porridge yochokera ku mbewu yamphesa imakhala ndi michere yambiri ya zakudya, potero imathandizira kuti matumbo azigwira bwino ntchito ndikuchotsa mafuta ochulukirapo m'thupi.

Mwa mbewu zonse, buckwheat ili ndi tanthauzo lotchuka kwambiri la antiatherogenic. Buckwheat ili ndi mavitamini a B, PP, folic acid, ma amino acid ofunikira, michere yazakudya. Zonsezi, zikamamwa, zimachepetsa mafuta ambiri a cholesterol m'magazi. Musamale, chifukwa ndi zilonda zam'mimba zam'mimba zomwe zimapangidwa kuti zizidya phala la buckwheat.

Nyama ya nyama imakhala ndi cholesterol yambiri, makamaka nkhumba. Popeza mapuloteni a nyama amaphatikizidwanso zama metabolism, muyenera kudya mbale zam nyama. Pofuna kuti muchepetse kuchuluka kwa cholesterol, ndibwino kupatsa chidwi nyama yankhuku. Nkhuku yophika yofinya kapena mu uvuni imakwanira bwino mu zakudya zamasiku onse, masamba monga chowonjezera sichingakhale munjira.

Zopakidwa, monga chiwindi, sizomwe zimayambitsa zakudya za hypercholesterolemia. Nthawi yomweyo, izi zithandizira zitha kuyambitsa zinthu zopindulitsa m'thupi:

• Mavitamini a gulu B ndi K,
• Minerals monga mkuwa, potaziyamu, phosphorous, molybdenum, chitsulo,
• Ma acino ofunikira: lysine ndi methionine,
• Retinol, tocopherol,
• Heparin.

Ndikulimbikitsidwa kudya chakudya chochepa cha chiwindi kuti muchepetse kupezeka kwa atherosulinosis ndi mtima.

Shrimp imakhala ndi 150 mg ya cholesterol pa magalamu 100 aliwonse. Panthawi imodzimodzi, zazing'ono, nsomba zam'madzi izi zimaphatikizira kuchepa kwa mafuta acids a omega-3, omwe amathandizira kuchepetsa cholesterol. Pali zambiri shrimp zosafunika. Mumakonda kupatsirana ndi kuphika posankha njira yophika.

Ndi mafuta m'thupi ambiri, mumatha kudya zakudya zama mkaka zotsika kwambiri. Mafuta a kanyumba tchizi ndi tchizi, mwatsoka, ndizovuta kwa hyperlipidemia. Mkaka umatha kuledzera ndi mafuta 1%. Kusinthana ndi mkaka wa soya kapena amondi kumalimbikitsidwanso.

Chakudya chololedwa (chabwino) cha matenda a lipid metabolism

Zogulitsa zitha kuphatikizidwa kukhala mndandanda umodzi wowonera:

• Masamba: kabichi, broccoli, udzu winawake, biringanya, tsabola wa belu, zukini, adyo, beetroot,
• Zipatso: maapulo, makangaza, nthochi, mapeyala, mphesa, Persimmon, mphesa, kiwi, rasipiberi,
• Nsomba Yonenepa (Yokhala ndi Omega 3)
• Mafuta ophikira azitona
• Mtedza: ma almond, ma hazelnuts, walnuts,
• Zopangira mkaka wowawasa: tchizi tchizi, kefir,
• Wokondedwa
• Zipatso zouma: ma apricots owuma, madeti,
• Garlic
• Vinyo wofiyira (m'miyeso yaying'ono),
• Zida zam'mizere
• Nthambi ya ufa wa mkate
• Kale kale,
• Buckwheat ndi mpunga,
• Durum tirigu,
• Tiyi wobiriwira ndi khofi.

Masamba ndi zipatso ndiye zinthu zazikulu zomwe zimapezeka pa cholesterol yambiri. Zitha kudyedwa pafupifupi nthawi iliyonse patsiku. Nyemba zimathandizika makamaka, makamaka nyemba zokhala ndi mafuta ambiri. Nyemba zokhala ndi mapuloteni ammasamba omwe amalowetsedwa kwathunthu m'thupi lathu. Mafuta ndi mavitamini ambiri amathandizira kuchepetsa milingo ya lipid. Nyemba mulinso lecithin wathanzi. Mafuta ngati awa ndi hepatoprotective athari, mwanjira ina, amalepheretsa matenda a chiwindi.

Ma saladi okhala ndi cholesterol yambiri amayenera kudya tsiku lililonse. Saladi wopepuka wamasamba wopangidwa ndi avocado, letesi, phwetekere ndi nkhaka mumakhala masamba ambiri, omwe amathandizira kagayidwe kake ndikuchotsa zinthu zoyipa.

Nsomba zamafuta, makamaka nsomba, zimapangidwa ndi mafuta osakwaniritsidwa a mafuta. Amachita mwachindunji mu matenda a lipid metabolism. Ndikwabwino kuphika nsomba, zonunkhira pang'ono ndi zokometsera zanu zomwe mumakonda ndikuwazidwa mafuta. Ndi cholesterol yokwezeka, ndibwino kuti musadye nyama yokazinga konse, chifukwa zinthu zanyama zimamasulidwa m'mafuta a masamba mukamayika.

Dzuwa la tirigu la Durum lili ndi zinthu zabwino zotsatirazi:

• Amapereka thupi lotchedwa "wosakwiya" zopatsa mphamvu kuti lizimva kukoma nthawi yayitali,
• Fulumira chimbudzi,
• Alibe chakudya "chothamanga" chomwe chimapangitsa kunenepa kwambiri,
• Polysaccharide maofesi,
• Kuchuluka kwa mitundu yazakudya,
• Tsatani zinthu ndi mavitamini.

Pasitala ilibe mafuta. Chifukwa chake, zimatha kudyedwa ndi anthu okhala ndi cholesterol yayikulu. Kuti mubweretse zabwino zambiri mthupi, musamawonjezere batala ndi mbale ya pasitala. Ndipo tikulimbikitsidwanso kuphika pasitala al dente, yomwe potanthauzira kuchokera ku Italy imatanthawuza "ndi dzino". Ndi mu mawonekedwe awa omwe amasunga kuchuluka kwakufunika kwambiri kwazinthu zofunikira.

Kuti apange vinaigrette yapamwamba kwambiri pamakoma a chotengera, gwiritsani ntchito mafuta a azitona pakuvala, m'malo mwa ma pickles atsopano, ndi nandolo zamzitini ndi kapisozi watsopano. Pali kusiyanasiyana koteroko sikumakhala kokoma, pomwe kuli anti-atherogenic. Mutha kuwonjezera pa adyo kuti mupikike piquancy ndikupindula. Ngati pali mbewu ya mbewuyi pafupipafupi, zomwe zimapangitsa kuti muchepetse cholesterol "yoyipa" ndikufulumira kwa metabolic imawonekera.

Sorelo Lili ndi potaziyamu yambiri ndi vitamini C. Kuchita kwawo mthupi kumathandizira kuti matenda a lipid metabolism akhale m'magazi. Chomera chimagwiritsidwa ntchito kwambiri kuphika ndipo chimatha kusiyanitsa zakudya. Masamba a soreli amatha kudyetsedwa onse mu saladi ndi supu.

Nyanja kale mumasitolo ambiri. Alga ili ndi mankhwala omwe amapezeka ndi ma sitostols, omwe amalepheretsa kusintha kwa cholesterol plaques pakhoma la mtima. Ndipo mavitamini B12 ndi PP otsutsana ndi thrombosis. Zomera zam'madzi zamtundu wa Kelp zimatha kudyedwa monga mbale yosiyanako, kapena ngati mbali ina yopepuka, mwachitsanzo, kuti nsomba.

Chidule tebulo la zopweteketsa komanso zopatsa thanzi pa cholesterol yayikulu

Gome ili limapereka zopangidwa ndi magulu: nyama ndi nkhuku, mkaka, nsomba, mazira, chimanga, mankhwala ophika, maswiti, mafuta ndi mafuta, nsomba zam'madzi, mafuta ndi mafuta, zokometsera, zakumwa. Pakati pa dera lirilonse, pali zinthu zomwe muyenera kukana, koma pali zinthu zomwe zingakhale chothandiza pa cholesterol yayikulu. Chifukwa chake phunzirani mosamala ndipo onetsetsani kuti mwasunga tsambali patsamba lanu lanu kuti lisasokonekere.

TOP 5 yoletsedwa zakudya

Nthawi zambiri zimakhala zovuta kusiya zizolowezi zilizonse zovulaza. Kuti muyambe ulendo wanu wochotsa cholesterol yayikulu, khalani ndi chidwi choyamba ndi mitundu isanu yoyipa ya chakudya. Pansipa tiona mwatsatanetsatane kuti chifukwa chiyani zakudya izi sizingadyedwe mwapadera ngati mwapezeka kuti muli ndi matenda oopsa.

1. Zakudya zouma, soseji ndi soseji

Ndi cholesterol yayikulu, zakudya zosuta ndizofunikira kwambiri kuti musamadye. Cholinga cha izi ndikumasulidwa kwa ma carcinogen pakuyamba kusuta. Nyama zofunikira kusuta ndizapamwamba kwambiri komanso zopatsa mafuta ambiri. Zogulitsa zotere zimalemeza m'mimba ndipo zimagwiritsa ntchito mphamvu zamagetsi pakukumba kwa nthawi yayitali m'mimba.

2. Kuphika batala (makeke, makeke, makeke)

Kuphika batala, monga makeke amchere, mwamwambo kumakhala mazira, batala ndi margarine mu Chinsinsi. Motere, kugwiritsa ntchito maswiti awa kuli ndi zovulaza pamikhalidwe ya lipid. Mankhwala ochepa a lipoprotein otsika kwambiri amawonjezeka, pomwe lipoprotein yapamwamba imatsika magazi.

Kuchuluka kwa shuga komwe kumagwiritsidwa ntchito popanga maswiti otsekemera kumawonjezera chiwopsezo cha matenda ophatikizana ndi matenda a shuga. Ndikofunika kudya zipatso zotsekemera, uchi, maswiti am'mawa ngati njira ina.

3. Zakudya zazing'ono

Mafuta a mgwalangwa amagwiritsidwa ntchito popanga zokhwasula-khwasula. Komanso, zinthu izi zimakhala ndi mchere wambiri. Ma Chips ndi mapulogalamu obisika ali ndi mafuta oyipa, dzina lina la trans mafuta. Mafuta a kanjedza amakhala ndi acid ya Palmitic, yomwe imathandizira kapangidwe ka cholesterol amkati m'thupi.

Izi zimakwiyitsa Hyperlipidemia. Mafuta a trans amabisa thupi la munthu ndikuthandizira matenda amtima. Komanso, tchipisi ndi mapulogalamu obisika amakhala ndi zopatsa mphamvu zambiri. Pankhaniyi, mutatha kudya, mumamvanso njala ndipo pali kuchepa mphamvu kwa thupi. Kudya zodyera ndizovutanso chifukwa cha ludzu lokwanira.

Chakudya chofulumira sichiyenera kudyedwa ndi cholesterol yayikulu. Chakudya chofulumira chimatchedwanso "zopatsa mphamvu zopatsa mphamvu." Masangweji oyesera awa amadzaza m'mimba ndi matumbo ndi mafuta komanso zowopsa, pomwe amapereka mphamvu zochepa kwa moyo. Komanso, m'malo ogulitsa zakudya nthawi zambiri amagwiritsa ntchito mafuta a nkhumba popanga kukazinga. Zinthu zambiri zimazizira kwa nthawi yayitali musanaphike, ndichifukwa chake michere mkati mwake simakhalapo.

Kugwiritsa ntchito zakudya mwachangu kumawonjezera chiopsezo cha matenda a m'matumbo, kumawonjezera kuchuluka kwa lipids m'magazi. Nthawi yomweyo imadzetsa kudzimbidwa ndikuchepetsa kuchotsedwa kwa zinthu zoyipa, mafuta ochulukirapo kuchokera mthupi.

5. Zakudya zokazinga

Mazira okazinga ndi ma fries achi french kudya ndi cholesterol yambiri sikuli bwino. Komanso nyama yankhumba yokazinga yam'mawa. Zakudya izi zimakhala ndi cholesterol yambiri. Mwachitsanzo, 139 mg ya cholesterol imapezeka mu dzira limodzi. Ndi Frying wamphamvu, mafuta omwe amapezeka pazazinthu amawonjezereka, zomwe zimapezeka m'thupi zimachepa. Nthawi yomweyo, njira yovomerezeka m'matumbo am'mimba imatenga nthawi yambiri ndikubweretsa kusapeza bwino.

Pazokazinga zokometsera, mafuta anyama nthawi zambiri amagwiritsidwa ntchito kupititsa patsogolo kukoma ndi kukomoka. Kuchokera pakugwiritsa ntchito mbatata zotere, ma lipid onse omwe ali amunthu komanso ziwalo zina amakhudzidwa kwambiri.

Chakudya chopatsa thanzi chimawonedwa ngati chabwino, chifukwa palibe mafuta. Nthawi yomweyo, mtundu uwu wa mankhwala othandizira kutentha umathandiza kusunga mavitamini ndi michere, komanso kuyera kwazinthu. Kudya masamba abwino ndiwothandiza.

Mndandanda wazinthu zovulaza mu hyperlipidemia ndizopatsa chidwi. Nthawi yomweyo, pamakhala zokwanira zama anti-atherogenic pazakudya zoyenera. Muyenera kuyang'ana mozama momwe mungapangire menyu oyenera, pozindikira momwe thupi lanu lilili.

Zomwe zimapangitsa komanso zotsatira za cholesterol yapamwamba

Cholesterol okwera mwa anthu amawonedwa akakhala ndi zifukwa zingapo. Nthawi zambiri, amapezeka mwa anthu omwe ali ndi matenda ashuga. Zomwe zimachitika mu matenda zimatha kuwonedwa ndi:

• Hepatitis
• Matenda a chiwindi,
• Extrahepatic jaundice,
• Kulephera kwina.

Matendawa amatha kupezeka mwa azimayi panthawi yoyembekezera. Ngati thupi lilibe mahomoni okula, ndiye izi zimayambitsa matendawa. Ndi kumwa kosafunikira kwa mankhwala ena, kagayidwe kamasokonekera, kamene kamayambitsa cholesterol. Pangozi ndi anthu omwe nthawi zambiri amakumana ndi mavuto. Matendawa amatha kupezeka mwa odwala onenepa kwambiri. Ngati munthu amasuta kapena amamwa mowa, izi zimatsogolera pakukula kwa njira ya pathological.

Ndi chithandizo chamwadzidzidzi cham'thupi mwa munthu, kukula kwa zovuta kumapezeka. Nthawi zambiri zimawoneka ngati matenda a mtima kapena matenda m'magazi a manja ndi miyendo. Odwala ena amapezeka kuti ali ndi vuto m'magazi kupita ku impso, ubongo. Ndi kuwonjezeka kwa cholesterol, dyscirculatory encephalopathy imapezeka. Pathology imatha kuyambitsa angina pectoris.

Kuwonjezeka kwa cholesterol m'thupi la munthu kumatha kupezeka ndi zifukwa zingapo zoyambira ndipo kumakhala ndi zotsatirapo zake. Ichi ndichifukwa chake amalimbikitsidwa kuchiza matenda am'tsogolo, chimodzi mwazinthu zomwe ndizakudya.

Malamulo oyambira zakudya

Ndi hypercholinemia, wodwalayo safunikira kutsatira zakudya zosamalitsa moyo wake wonse. Odwala amalimbikitsidwa kudya zakudya zoyenera, zomwe zimathandiza kuti anthu azidya zakudya zosiyanasiyana. Zakudya ndi kuchuluka amafuna kukhazikitsa malamulo ena:

• Wodwalayo akuwonetsedwa zakudya zopatsa thanzi. Ndiye kuti, munthu ayenera kudya chakudya nthawi 5-6 patsiku. Nthawi yomweyo, ma servings amayenera kukhala ochepa.
• Wodwala ayenera kudziwa zomwe sizofunikira, kutsatira zakudya motsatira malangizo. Osamadya masoseji, mankhwala omalizidwa, zakudya zopangidwa ndi nyama, masoseji, ndi zina zambiri.
• Ngati mutsatira zakudya, munthu ayenera kuwunika zakudya zomwe zimapatsa thanzi.
• Kuchuluka kwa mafuta omwe amamwetsedwa kumalimbikitsidwa kuti athe kukhala ndi 1/3. Mafuta a nyama ndi oletsedwa. Amasinthidwa ndi mafuta amasamba, omwe amaphatikiza linse, chimanga, sesame, olive, etc. Ndi chithandizo chawo, kuvala masaladi.
• Zakudya zophika sizikulimbikitsidwa kwa odwala, chifukwa zimatsogolera kukuwonjezeka kwa cholesterol ya atherogenic m'magazi.
• Odwala amaloledwa kudya zinthu zamkaka ndi mafuta ochepa.
• Pazakudya, payenera kukhala nsomba zamtsinje ndi nyanja. Amakhala ndi mafuta a polyunsaturated, omwe amapereka kuyeretsa kwathunthu kwamitsempha yamagazi. Kwa sabata limodzi muyenera kudya zakudya zitatu.
• Munthu ayenera kukana nkhumba. Amalimbikitsidwa kudya nyama yotsika - mwanawankhosa, ng'ombe, nyama ya kalulu. Ndikulimbikitsidwa kuti muzidya nyama osapitiliza katatu pa sabata.
• Kugwiritsa ntchito mowa ndi mizimu ndizoletsedwa. Nthawi zina, vinyo wofiira owuma amaloledwa, koma osaposa galasi limodzi.
• Odwala amalangizidwa kuti azidya fillets ya nkhuku, chifukwa siangotsamira, komanso mapuloteni.
• Sikulimbikitsidwa kumwa khofi konse. Ngati munthu sangathe kukana, ndiye kuti ndikofunika kumwa osapitilira chikho chimodzi patsiku la chakumwa ichi.
• Ndi cholesterol yayikulu, kugwiritsa ntchito masewera kumalimbikitsidwa, chifukwa nyama iyi imakhala ndi mafuta ochepa.
• Zakudya ziyenera kupangidwa kutengera masamba ndi zipatso. Ayenera kudyedwa tsiku lililonse osachepera 500 magalamu. Zomwe amamwa zimayenera kuchitika mwatsopano, zophika kapena zophika.
• Zakudyazo ziyenera kupangidwa pamaziko a chimanga, chifukwa kuphatikiza kwawo zochulukirapo kumaphatikizapo ulusi wa coarse womwe umatenga cholesterol.

Ndi kuwonjezeka kwa cholesterol, munthu ayenera kutsatira malamulo omwe ali pamwambapa, omwe sangapatsenso chikhazikitso, komanso kusintha kwa mkhalidwe wa wodwalayo.

Ndi zakudya ziti zomwe siziyenera kupatula zakudya?

Ndi cholesterol yayikulu, zakudya ziyenera kupangidwa poganizira zakudya zoletsedwa. Odwala amaletsedwa kotheratu kudya mafuta omwe adachokera ku nyama, popeza ndi gwero la cholesterol. Kudya kwa chakudya chamafuta ochepa kwambiri sikulimbikitsidwa. Odwala amaletsedwa kudya zakudya zomwe zimayambitsa kukhumudwa kwa mtima ndi mantha.

Kugwiritsa ntchito zamasamba kuyenera kuchitika mu njira yophika, popeza pamene zosaphika zosaphika zikulowa m'thupi, kutsegulidwa kumawonedwa. Zakudya zomwe azidya ziyenera kuchitika yophika kapena yophika. Kuwombera kumalimbikitsidwanso. Mafuta - mankhwala amkaka saloledwa kwa odwala: kefir, mkaka wophika, yogati, etc. Mayonesi, kirimu ndi msuzi wowawasa wowawasa uyenera kutayidwa.

Mu matenda, ndikofunikira kupatula mazira okazinga ndi owiritsa ku chakudya. Mukakonzekera maphunziro oyamba, sizoletsedwa kugwiritsa ntchito msuzi wamafuta. Nsomba zamafuta ndi nyama zimatha kuwonjezera ntchito. Akatswiri salimbikitsa kugwiritsa ntchito confectionery. Mu chakudya, ndikofunikira kusiya masamba okazinga, coconuts. Zakudya zoletsedwa ndizoyamwa komanso tsekwe. M'malo mwake, chimanga chitha kugwiritsidwa ntchito. Ndikulimbikitsidwa kugwiritsa ntchito mbale za oatmeal, phala kuchokera kwa mpunga, buckwheat, etc.

Mukamakonzekera kudya, ndikofunikira kuti muzolowere mndandanda wazakudya zoletsedwa, zomwe zingachepetse kuwonongeka kwa momwe odwala aliri.

Gome la Zinthu za Cholesterol

Ngati munthu ali ndi cholesterol yayikulu, sizingawonetse tebulo. Odwala amalangizidwa kukana zotsatirazi - mafuta anyama, nyama, mafuta, ndi zina. Ndi zakudya ziti zomwe sizingathe kudya zalongosoledwa m'ndime yoyamba. Amadziwika ndi chiwerengero chokwanira cha cholesterol pakupanga kwawo. Ndi cholesterol yotsika magazi, kudya zinthu kuchokera pagawo lachiwiri pamlingo wochepa kumaloledwa.

Kuletsedwa kotheratu	Zochepera Zololedwa
Margarine	Mafuta
Squid	Ma Mussel
Nsomba zokazinga	Ankhandwe
Malonda omalizidwa	Msuzi wa nsomba
Pate	Mazira
Nyama ya nkhumba	Mwanawankhosa
Gusyatina	Lean ng'ombe
Bakha	Chikhalidwe

Mukamapanga chakudya, ndikofunikira kudziwa kuti ndi zakudya ziti zoletsedwa, chifukwa zimaphatikizapo kuchuluka kwakukulu kwa chinthuchi. Ngati oletsedwa, izi zikutanthauza kuti akhoza kuvulaza thupi.

Zinthu Zololedwa

Mukadutsa matenda, sankhani Zakudya zopanda mafuta a cholesterol. Amapangidwa kutengera zinthu zapadera. Kutumizira munthu kumayenera kukhala ndi mkate wa dzulo, pokonza ufa woyipa womwe umagwiritsidwa ntchito. Muyeneranso kudya buledi wophika kale. Kuti muchepetse ntchito, tikulimbikitsidwa kuphika pasitala kuchokera ku ufa wa wholemeal. Odwala amalangizidwa kuphika pogwiritsa ntchito mafuta a masamba. Zakudya ziyenera kukhala ndi masamba:

• Kholifulawa ndi kabichi yoyera,
• Mbatata
• Zukini,
• Maungu
• Beets.

Kuchotsa kwa poizoni m'thupi kumachitika pogwiritsa ntchito kaloti. Gwero la folic acid ndi saladi. Akatswiri amalimbikitsa kupatsa chidwi nyama yotsamira - nyama yamwana wamkati, nkhukundembo, ng'ombe yazonda, kalulu, nkhuku, ndi zina zambiri.

Zakudyazi ziyenera kupangidwa pamaziko a nsomba zam'madzi - mamesile, masikono, oyster, nkhanu ndizochepa. Ndikofunikira kudya chakudya chomwe chimatsitsa cholesterol - tuna, cod, haddock, flounder, pollock, etc.Gwero lamapuloteni azamasamba, lofunikira pamatendawa ndi ma nyemba. Odwala ayenera kudya mtedza.

Pali mitundu ingapo yazogulitsa yomwe imaloledwa ndi cholesterol yambiri, yomwe imakupatsani mwayi wopanga menyu okoma komanso athanzi.

Cholesterol yotsitsa zakudya

Chakudya chokhala ndi cholesterol yayikulu chimayenera kupangidwa kutengera zinthu zomwe zitha kutsitsa zizindikiro zake.

Gawolo lizikhala ndi zinthu zamafuta ochepa mkaka wowawasa. Kuteteza kwa makoma a mtima, komanso kuchotsedwa kwa ma calcareous deposits ndi mafuta m'thupi, amapatsidwa anyezi ndi adyo. Wodwala ayenera kumwa madzi a zipatso, omwe amaphatikiza ascorbic acid, machitidwe ake cholinga chake ndikulimbitsa makhoma a mitsempha yamagazi. Amalimbikitsidwanso kumwa zipatso zokometsera, msuzi wa rosehip, tiyi wopanda mkaka. Kuyambira zokometsera, muyenera kusankha zokonda zonunkhira, tsabola, ndimu, mpiru, horseradish.

Odwala ayenera kudya tomato ndi nkhaka. Komanso, odwala ayenera kudya amadyera ambiri. Pazakudya zokhwasula-khwasula, kiwi ndi zopangira zokongoletsa ndizofunikira. Kukonzekera msuzi wamasamba kuyenera kuchitika yachiwiri msuzi wa nyama. Mwa maswiti, kugwiritsa ntchito popsicles ndi jellies ndikuloledwa. Muthanso kudya zinthu zopanda shuga.

Posankha zakudya, ndikofunikira kuti musankhe zomwe sizimaphatikizapo cholesterol. Mndandandawu umakhala ndi chilichonse chomera:

Ndikofunikira kudya chimanga champhesa, pokonzekera chomwe chimaletsedwa kugwiritsa ntchito mkaka ndi batala. Odwala ayenera kudya supu zamasamba tsiku lililonse. Kutumikirako kumakhala ndi mafuta a masamba, mtedza ndi mbewu, zomwe zimayenera kudyedwa pang'ono.

Wodwala ayenera kudya broccoli, yomwe imaphatikizapo zakudya zamafuta, zomwe zimathandizira kukhazikika kwa vutoli. Chakudya cholimba cha fiber sichingatengeredwe ndi khoma lamatumbo. Ndi chithandizo chake, kuphimba ndikuchotsa zakudya zomwe zimakonzedwa zimaperekedwa. Chifukwa cha kuthamanga kwa peristalsis, njira yaying'ono ya kuyamwa kwa cholesterol imaperekedwa. Odwala amalimbikitsidwa kudya magalamu 400 a chinthu ichi.

Osataya bowa wa oyisitara, omwe amapangidwa ndi statin. Ndizofanana ndi mankhwala, omwe amatsimikizira kuchepa kwa kapangidwe ka cholesterol. Ndi kumwa pafupipafupi kwa izi, kuthekera kwa mapangidwe a zolembera kumatsitsidwa. Pa nthawi ya pathological process, wodwalayo akulimbikitsidwa kudya pafupifupi magalamu 9 a chinthucho.

Akatswiri amalimbikitsa kuphatikiza kwa hering'i muzakudya. Izi zimakhala ndi mafuta omega-3 acids. Ndi chithandizo chawo, cholesterol imachepa ngati chiŵerengero cha onyamula mapuloteni chisintha. Munthu amalimbikitsidwa kudya magalamu 100 tsiku lililonse. Izi zipangitsa kuti kubwezeretsanso lumen m'matumba, ndikuchotsanso mafuta ndi cholesterol ku zolembera.

Ngati cholesterol yachuluka, zomwe zingadyedwe zimatsimikiziridwa ndi adokotala okha malinga ndi kuopsa kwa njira yodwala.

Mankhwala othandizira

Chakudya cha cholesterol chochuluka chimapangidwa poganizira mndandanda wazakudya zoletsedwa komanso zoletsedwa. Pali zakudya zingapo zomwe mungachite. Ndi iti yomwe ili yoyenera kwambiri imatha kutsimikiziridwa ndi dokotala. Kuchokera ku cholesterol yayikulu, tikulimbikitsidwa kugwiritsa ntchito mitundu iyi:

1. Chakudya cham'mawa chimakhala ndi yogurt yamafuta ochepa ndi chinangwa. Pofuna kuthetsa kuwonjezeka kwa zizindikiro, tikulimbikitsidwa kuti timwe kapu ya madzi a mphesa nthawi imeneyi. Chakudya chamasana, tikulimbikitsidwa kuti mukonze saladi wamasamba ndikumwa madzi apulo atsopano. Pa nkhomaliro, tikulimbikitsidwa kuphika borsch pogwiritsa ntchito msuzi wa masamba, ng'ombe yophika. Muthanso kudya saladi wamafuta, yemwe amadzazidwa ndi mafuta a maolivi. Chakudya chamasana chimakhala ndi mikate iwiri ya chinangwa ndi apulo. Zakudya zopatsa thanzi zimafunikira kuphika chakudya chamadzulo mu mawonekedwe a nyemba zowiritsa za sparagus ndi kuwonjezera kwa mafuta a chimanga. Chomwe chinalimbikitsidwanso ndi kadyedwe, tchizi ndi mkate.
2. Pankhaniyi, zakudya ndizosiyanasiyana. Omelet amakonzedwera chakudya cham'mawa, chomwe chimathandizidwa ndi tsabola wa belu ndi zukini. Munthawi imeneyi, tikulimbikitsidwa kudya mkate wa rye ndikumwa kapu ya khofi ndi kuwonjezera mkaka. Chakudya cham'mawa chachiwiri chimakhala ndi saladi wa zipatso ndi mkate wa chinangwa. Pa nkhomaliro, tikulimbikitsidwa kuphika msuzi wamasamba, zander wophika. Mutha kudya zipatso zazing'ono zamasamba, pakukonzekera komwe mafuta a linse amagwiritsidwa ntchito. Kuchokera pakumwa, muyenera kusankha kukonda compote. Chakudya chamasana chimakhala ndi yogurt yamafuta ochepa. Chakudya chamadzulo, mutha kupanga saladi pogwiritsa ntchito tchizi yopanda mafuta ndikudya mkate. Madzi a phwetekere amalimbikitsidwa kuti amwe.
3. Gome la chithandizo lomwe lili ndi cholesterol yambiri limafunika kukonzekera kwa phala la chimanga m'madzi. Muthanso kumwa kapu ya maula kapena tiyi wobiriwira. Chakudya cham'mawa chachiwiri chimakhala ndi lalanje kapena mandarin. Pa nkhomaliro, tsitsani chifuwa cha nkhuku ndi mpunga m'madzi. Muthanso kudya saladi, pakukonzekera komwe kabichi ndi kaloti amagwiritsidwa ntchito. Chakudyacho chimatsukidwa ndi msuzi wa rosehip. Pazakudya zam'mawa, kumalimbikitsidwa kudya saladi yamasamba ndi chinangwa, pomwe mafuta a azitona amagwiritsidwa ntchito. Kuchokera pakumwa, yogurt imalimbikitsa. Chakudya chamadzulo chimakhala ndi nsomba zomwe zimaphikidwa mu zojambulazo, saladi yamasamba yokonzedwa ndi mafuta a chimanga ndi msuzi.

Masiku onse omwe ali pamwambawa amatha kubwereza kapena kuphatikiza. Izi zimasiyanitsa menyu zakudya zambiri. Chifukwa cha kugwiritsa ntchito tebulo la mankhwalawa pogwiritsa ntchito cholesterol yokwezeka, ndizotheka kusintha zizindikiro popanda kugwiritsa ntchito mankhwala. Mothandizidwa ndi chakudyacho, ziwiya zimatsukidwa ndipo magazi ake amayenda bwino.

Pali maphikidwe ambiri okoma omwe amaloledwa kugwiritsidwa ntchito ndi mafuta ambiri. Odwala akulangizidwa kuti akonzekere:

• Nsomba zophika. Ma clove angapo ochepa adyo ndi anyezi amodzi amakhomedwa ndikudulidwa. Ndi zukini ndi biringanya, muyenera kuchita chimodzimodzi. Masamba amasakanikirana ndikusakanizidwa ndi mchere, tsabola, zitsamba za Provence ndi mafuta a masamba kwa theka la ola. Fillet ya nsomba zam'nyanja imakhala yothira mafuta ndikuwongoletsa ndi zitsamba. Masamba amayikidwa pa zojambulazo, kenako nsomba, ndi mphete za phwetekere pamwamba. Kuphika nsomba mu uvuni kwa mphindi 20.
• Nsomba ndi tchizi. Mbale imaphikidwa pamaziko a hake fillet, tomato, anyezi, kaloti, tchizi wopanda mafuta, masamba a masamba. Filletyi ya nsomba imadulidwamo ndi kuidula. Kwa izi, allpice ndi zonunkhira zimagwiritsidwa ntchito. Anyezi osankhidwa bwino ndi kuwaza mu chiwaya. Kaloti omwe anali ndi grated amawonjezedwa pano. Fillet imayikidwa mu nkhungu ndipo imadzazidwa ndi masamba ophika. Tomato amayikidwa pamwamba, yemwe amayenera kudulidwa kukhala mphete. Mbaleyi imaphikidwa mphindi 20. Pambuyo pa nthawi imeneyi, nsombayi imayenera kuphwanyidwa ndi tchizi yokazinga ndikuphika kwa mphindi zowerengeka.
• Fyulirani nkhuku ndi nyemba. Fillet imodzi ya nkhuku imatengedwa ndikuidula m'magawo ang'onoang'ono. Ayenera kuyikika mu msuzi, kuthira madzi ndi kutulutsidwa. 300 magalamu a nyemba zobiriwira zachisanu zimawonjezeredwa ku stewpan, komanso zonunkhira malinga ndi zomwe anthu amakonda. Vwitsani zonse pansi pa chivundikirocho mpaka nkhuku ikayamba kukonzeka. Asanayambe, mbaleyo amawazidwa zitsamba, amathira mchere ndi kuthira mafuta. Tumikirani mbale mwachikondi.
• Chifuwa chophika. Fillet yachifuwa imayenera kumenyedwa pang'ono. Pambuyo pa izi, marinade yozikidwa pa mafuta a masamba amakonzedwa. Garlic, rosemary ndi mkaka wowoneka bwino amawonjezeramo. Fillet imamizidwa mu marinade ndikusiya kwa mphindi 30. Zitatha izi, filet imayikidwa pa fomu ndikuiphika mu uvuni. Mukatha kuphika, muyenera mchere ndikuthira ndi masamba atsopano.

Kuwonjezeka kwa cholesterol yamagazi kumadziwika mwa anthu akapatsidwa zifukwa zingapo zoyambitsa. Njira ya pathological iyi imatha kubweretsa zovuta zambiri, zomwe zimafuna chithandizo chakanthawi. Potere, wodwalayo ayenera kutsatira zakudya zomwe zimaloledwa komanso zoletsedwa. Pali zakudya zosiyanasiyana, zomwe zimakupatsani mwayi wosankha wodwala. Kuti muwonetsetse chithandizo chamankhwala chothandiza komanso chofunikira, ndikofunikira kuti adotolo azichita nawo pokonza zakudya.

Zomwe zimapatsa thanzi mu hypercholesterolemia

• Chakudya chamagulu. Mfundo zoyambira - ilipo ngakhale pamene simukufuna, koma m'magawo ang'onoang'ono (100-200 g), nthawi 5-6 patsiku.
• Kuphika kuphika. Ndi cholesterol yayikulu, yokazinga, yosuta, yosakidwa mbale, kusungidwa kulikonse nkoletsedwa.
• Chakudya cham'mawa. Iyenera kukhala ndi chakudya chamafuta - chimanga chophika m'madzi kapena mkaka wopanda mafuta.
• Chakudya chamadzulo Muyenera kuphatikiza msuzi kapena msuzi komanso wotentha, mwachitsanzo, nsomba yophika kapena nyama yokhala ndi mbale yotsogola.
• Chakudya chamadzulo Makonda ayenera kuperekedwa ku saladi, masamba omwe ali ndi nsomba kapena nyama.
• Chakudya chamadzulo ndi masana. Monga zokhwasula-khwasula, masamba a zipatso, zipatso, masamba abwino, zipatso zouma, mtedza, zinthu mkaka wowawasa ndizabwino.
• Ola limodzi asanagone, tikulimbikitsidwa kumwa kapu ya kefir, yogati yachilengedwe kapena msuzi wamasamba wokonzedwa mwatsopano.
• Pafupifupi malita 1-1,5 amadzi ayenera kumwa. N`zosatheka m'malo ndi tiyi, compotes, decoctions zitsamba.
• Ndikofunika kwambiri kuti muchepetse mafuta a nyama.
• Ndikofunika kuti musakane khofi kwathunthu. Kapena osamwanso kapu imodzi yokha patsiku losunga zakumwa zachilengedwe. Tiyi ya ginger imakhala ndi zotsatira zabwino za tonic. Izi ndi njira yabwinoko yolimbikitsira, koma yovulaza khofi wa cholesterol yayikulu.

Mukamapangira zakudya, azimayi amalimbikitsidwa kuti azilowetsa zinthu zambiri za soya zomwe zimakhala ndi ma phytoestrogens pamenyu, kudya tirigu womera nthawi zambiri, ndikumwa zakumwa zachilengedwe zochuluka. Ndikofunika kuti muchepetse shuga, musunthire kwambiri.

Amuna amayenera kuyang'anira kuchuluka kwa mapuloteni, kudya nyemba ndi nsomba zambiri, kukana mchere kapena kuchepetsa kuchuluka kwake mpaka 8 g patsiku. Pamodzi ndi zakudya zoyenera, ndikofunikira kusiya zizolowezi zoipa (kusuta, zakumwa zoledzeretsa).

Nthawi zambiri, hypercholesterolemia imaphatikizidwa ndi ma cell a ziwalo zamkati: shuga yayikulu magazi, kutsekeka kwa chithokomiro, chiwindi, ndi impso. Izi zimafuna njira yapadera.

Mndandanda wa zakudya zoyenera ndi zoletsedwa za cholesterol yayikulu

Analimbikitsa	Zochepa	Zoletsedwa
Nsomba ndi nsomba zam'nyanja
hake kuyera kwamtambo, pollock Navaga nsomba Haddock.	Pike nsomba bream nkhanu: ma mussel.

Itha kudyeka osapitilira 2 pa sabata, m'malo owiritsa, m'magawo ang'onoang'ono pafupifupi 100 g.

• hering'i
• eel
• shrimp
• caviar
• oyisitara
• nsomba zamzitini ndi zinthu zomalizidwa.

Zinthu zopangidwa ndi nyama

• nkhuku yopanda khungu ndi mtundu,
• nyama ya kalulu
• tsamira.

Zimalowetsedwa menyu, m'malo osaposa 100 g tsiku lililonse.

• nkhumba
• ng'ombe
• nyama yamasewera
• mwanawankhosa
• zogulitsa nyama zosamaliza (masoseji, zinthu zam'chitini, masoseji),
• offal.

Mafuta, Mafuta

• mpendadzuwa
• maolivi
• Felize.

• chimanga
• soya.

Onjezerani ku chakudya chokonzekera. Norm 2 tbsp. l patsiku.

• margarine
• batala, mafuta a kanjedza,
• mafuta.

Mkaka, mkaka

• mkaka
• kefir
• yogati yachilengedwe
• tchizi tchizi.

Mafuta okhutira kuchokera ku 0,5 mpaka 5%.

• tchizi mpaka 20% mafuta,
• wowawasa kirimu mpaka 15% mafuta.

Osapitirira katatu pa sabata.

• zonona
• mafuta abwinowo mkaka:
• wowawasa zonona
• wokometsedwa mkaka
• ayisikilimu
• misa wopingasa,
• mikanda yowala.

ZamasambaMasamba atsopano ndi achisanu, chimanga, nyemba, mphodza.Mbatata yophika zosaposa katatu pa sabata.

• Ma fries achi France
• mbatata mbatata.

ZipatsoChipatso chilichonse chatsopano.Zipatso zouma zimalimbikitsidwa kuti zizidyedwa tsiku lililonse.

• mbiya zobiriwira zobiriwira
• nthochi
• zoumba
• zipatso zotsekemera.

Mbale

• mkate wa chinangwa
• mpunga wa bulauni
• namera tirigu
• mapira (mapira),
• oatmeal.

• buledi wopangidwa ndi rye kapena ufa wathunthu - tsiku lililonse, koma osapitirira 200 g,
• durum tirigu wowerengeka - osapitirira kanayi pa sabata ngati mbale yakudya,
• Buckwheat - zosaposa 2 pa sabata, m'magawo ang'onoang'ono a 100 g.

• mpunga woyera
• semolina.

Kuphika

• makeke amphaka
• mabisiketi
• wowuma wowuma.

• mikate yoyera
• ma cookie okhathamira (Maria, dzino lokoma).

Mutha kudya kagawo ka mkate woyera kapena makeke atatu pakudya m'mawa, koma osapitirira katatu pa sabata.

• makeke abwino,
• Confectionery
• Magulu kuchokera kuphokoso lamkati.

Maswiti

• ma pudd
• odzola zipatso
• ayezi wazipatso.

Chokoleti cha soya - osapitirira 4-6 pa mwezi.

• chokoleti
• maswiti
• marmalade
• pastille.

Zakumwa

• timadziti zachilengedwe
• tiyi wobiriwira
• m'chiuno chamaluwa chamomile,
• zipatso zakumwa
• madzi amchere.

• odzola
• zipatso zouma,
• khofi wofooka
• cocoa.

Ndikofunika kuti muzitha kumwa zakumwa izi pachakudya zosaposa 3-4 pa sabata.

• zakumwa zilizonse zowonjezera mkaka kapena zonona.
• zakumwa zoledzeretsa, zakumwa zoziziritsa kukhosi.

Zakudya zoyenera

Pogwira ntchito mokwanira ndi machitidwe ndi ziwalo, thupi la munthu liyenera kulandira mapuloteni, mafuta ndi chakudya tsiku ndi tsiku ndi chakudya. Chifukwa chake, ngakhale ndi kuchuluka kwambiri kwa cholesterol m'mwazi, ndizosatheka kusiyiratu mafuta a nyama.

Mapuloteni (mapuloteni)

Ndizinthu zazikuluzikulu za maselo olemera. Muli ndi alpha acid.

Kuchuluka kwa mapuloteni ambiri:

• tsamira
• bere la nkhuku
• shrimp
• nsomba zam'nyanja
• nyemba.

Mukamalemba zakudya, ndikofunikira kudziwa kuti zina mwazakudya izi zimakhala ndi cholesterol yambiri. Mwachitsanzo, shrimp kapena veal. Chifukwa chake, zitha kuyikidwa pa zosaposa 2 times sabata.

Mafuta ndimphamvu zopatsa mphamvu thupi. Ndi cholesterol yayikulu, mafuta odzaza sakhala kunja kwa menyu, omwe amatha kukulitsa LDL yoyipa.

Zokonda ziyenera kuperekedwa kwa masamba, mafuta osakwaniritsidwa, omwe ali muzinthu zotsatirazi:

• mafuta a masamba
• mtedza
• mkaka, mkaka.

Zodziwika bwino ndi nsomba zam'nyanja. Muli ndi cholesterol yambiri, koma si owopsa, popeza kuti zovulaza zake sizimasakanizidwa ndi mafuta acids. Chifukwa chake, kuwonjezera pa masamba ndi zipatso, chinthu choyenera chopatsa thanzi ndi nsomba zam'nyanja. Itha kuyikidwa pamenyu tsiku lililonse.

Zakudya zomanga thupi ndizosavuta komanso zovuta kuzimangirira, zimapatsa mphamvu, ndizomangira zam'maselo. Kusowa kwawo kumakhudza momwe thupi limakhalira: dongosolo la mtima limasokonekera, kuchuluka kwa metabolic kumatsika, mkhalidwe wamanjenje umakulirakulira.

Kuchuluka kwa chakudya chamafuta kumakhala mu:

• buledi wathunthu
• masamba, zipatso,
• nyemba
• mbewu zonse
• mafuta amkaka ochepa.

Ndikofunikira kudziwa kuti pali gulu lina la chakudya, lomwe limatchedwa loyengedwa. Samapanga kusowa kwa mphamvu mthupi, koma amataya mphamvu zonse zosunga. Zakudya zoziziritsa kukhosi zimatengeka mosavuta.

Amapangidwa mwaluso, motero, alibe malingaliro othandiza. Ndi zochulukirapo, amayamba kusintha kukhala mafuta. Kutsatira zakudya kumatha kwathunthu zakudya zopatsa mphamvu. Izi zimaphatikizapo confectionery, makeke, maswiti, zakumwa zoziziritsa kukhosi.

Zomwe mungathe kudya komanso zomwe simungathe kudya ndi mafuta ambiri

Zakudya zamatenda zimaphatikizapo zinthu zambiri zomwe zimaphatikizana bwino, zomwe zimakupatsani mwayi wodya zakudya zosiyanasiyana.

• chimanga: mpunga wakuda ndi wofiira, buckwheat, bulgur, quinoa, hercules, grandcous,
• nsomba zam'nyanja: nsomba, hake, pollock, cod, nsomba, kuzizira kwamtambo, hake,
• nyemba: nyemba zoyera ndi zofiira, mphodza, anapiye,
• mtedza: mkungudza, walnuts, hazelnuts, ma amondi, ma cashews,
• mafuta ophikira masamba: maolivi, malembe, soya, mpendadzuwa wopanda tanthauzo,
• mazira: mapuloteni,
• mkaka, mkaka wokhathamiritsa wokhala ndi mafuta osakwana 5%: mkaka, yogati (popanda kununkhira, zowonjezera zonunkhira), tchizi tchizi,
• makeke: buledi wa tirigu wathunthu, makeke amphikidwe, zoyatsira, mabisiketi,
• soya, zopangidwa kuchokera kwa iwo,
• amadyera: parsley, katsabola, anyezi wamasika,
• ma dessert: ma puddings, jellies wazipatso, mabulosi otsekemera,
• zakumwa: tiyi wobiriwira komanso ginger, zipatso zachilengedwe kapena timadziti tamasamba, decoctions wokhala ndi chiuno cha rose, chamomile, zakumwa za zipatso.

Masamba ndi zipatso ziyenera kukhala maziko azakudya. Amatha kudyedwa mwatsopano, kowundana, kuwiritsa kapena kuwotcha.

Pochepa, osapitirira katatu pa sabata, tikulimbikitsidwa kugwiritsa ntchito:

• nsomba zamtsinje, nsomba zam'nyanja: pike, nsomba, nkhanu, shrimp, mussels,
• Zakudya Zakudya: Chakumwa cha m'mawere a nkhuku, nkhukundu, kalulu, nyama yamwana wamkaka,
• zopangidwa mkaka: tchizi wokhala ndi mafuta mpaka 20%, kirimu wowawasa - mpaka 15%,
• mbatata zosenda mumkaka,
• zipatso zouma (kupatula zoumba),
• mikate yoyera
• dzira yolk
• durum tirigu
• zakumwa: kissel, zipatso zouma, cocoa, vinyo wofiira wachilengedwe.

Zakudya zonse zili pamwambazi zili ndi cholesterol. Chifukwa chake, muyenera kulowa nawo muzakudya zochepa. Kuchuluka kwawo kumawonjezera kuchuluka kwa mafuta, kumachulukitsa kusintha kwa ma atherosrance.

Zomwe simuyenera kudya:

• mtundu uliwonse wamilandu,
• caviar
• nyama zamafuta: nkhumba, ng'ombe, mwanawankhosa,
• nyama, nsomba zomaliza, zakudya zamzitini,
• mafuta, mafuta: batala, kanjedza, mafuta a kokonati, mafuta anyama, margarine,
• zopaka mkaka: mkaka wowonda kapena wowonda wowuma mkaka, kirimu, ma curds,
• chakudya chofulumira
• dzinthu: semolina, mpunga woyera,
• makeke, maswiti,
• zakumwa zozizilitsa kukhosi kwambiri, zakumwa zozizilitsa kukhosi.

Kutsatira zakudya zoyenera kumatha kuchepetsa cholesterol pakatha miyezi iwiri.

Cholesterol yotsitsa zakudya

Chifukwa cha zomwe ali nazo, amathandiza kuchepetsa bwino kuchuluka kwa lipoprotein yoyipa ndikuwonjezera kuchuluka kwa opindulitsa. Zothandiza kwambiri pankhaniyi ndi izi:

• Mafuta owonjezera anamwali. Zothandiza kwambiri kwa cholesterol yapamwamba. Gwero la manyowa azomera. Otsitsa kwathunthu cholesterol ndi 13-15%.
• Avocado Muli kuchuluka kwakukulu kwama phytosterols kuchokera ku zipatso zonse. Zinthu izi zimachepetsa kuthekera kwa m'mimba yaying'ono kuyamwa timadzi tambiri, ndikuwachotsa m'thupi. Ngati mumadya theka la avocado tsiku lililonse pachakudya cham'mawa, mutatha masabata atatu kuchuluka kwa mafuta m'thupi kumachepera 8-10%, koma pokhapokha potsatira malamulo a zakudya zabwino.
• Kiwi, maapulo, akuda, chivwende. Ma antioxidants enieni achilengedwe. Sinthani kagayidwe ka lipid, chotsani zopitilira muyeso. Chestersterol yotsika ndi 5-7% mukamadyedwa kwa miyezi iwiri.
• Ma soya, nyemba zamtunduwu zimakhala ndi fiber zambiri. Imatsuka bwino mitsempha yamagazi, imamangirira mwachangu ma lipoprotein otsika, ndikuwachotsa m'thupi asanalowe m'magazi ambiri.
• Malingaliro, ma cronberry, makangaza, sitiroberi, ma currants ofiira, rasipiberi, mphesa zofiira m'munsi mwa cholesterol ndi 15-18%. Zipatso zimakhala ndi ma polyphenols. Amatsuka mitsempha yamagazi, ndikuchotsa zinthu zovulaza m'thupi. Amaletsa kukula kwa khansa, matenda ashuga.
• Tuna, mackerel, cod, trout, nsomba. Nsomba zimakhala ndi mafuta acids (omega-3, omega-6). Amayendetsa kagayidwe ka lipid, amatsuka mitsempha ya magazi a zolembedwa zam'magazi, komanso amalimbitsa ma cell a cell. Ndikulimbikitsidwa kuyambitsa nsomba muzakudya tsiku lililonse, zochepa (100-200g). Pambuyo pamiyezi iwiri kapena itatu, milingo ya lipoprotein yabwino idzakwera ndi 5%, yoyipa - kutsika ndi 20%.
• Flaxseed, chimanga, chinangwa, oatmeal. Amakhala ndi ulusi wambiri wamafuta womwe umagwira ngati ma sorberets: amamwa ma tinthu tokhala ngati mafuta, poizoni, ndikuwachotsa m'thupi.
• Adyo. Limasinthasintha kagayidwe ka lipid, kumawonjezera kaphatikizidwe ka HDL, kuyeretsa mitsempha ya magazi.
• Uchi, mungu, mkate wa njuchi. Limbikitsani chitetezo chokwanira, sinthani magazi, sinthani njira za metabolic, bwezeretsani ziwiya zowonongeka.
• Mitundu yonse yamafuta imakhala ndi lutein. Amamasula thupi ku poizoni, poizoni, lipoprotein. Kuteteza ku kukula kwa atherosulinosis.

Zitsanzo za menyu wazakudya zochepa za cholesterol

Zakudya zomwe zili ndi cholesterol yambiri ndizothandiza ngati prophylaxis ya anthu onenepa kwambiri, omwe ali ndi matenda am'mimba, mtima dongosolo.

• kadzutsa - tchizi chanyumba, tiyi wobiriwira,
• nkhomaliro - saladi wa zipatso, msuzi,
• nkhomaliro - msuzi wa beetroot, bere la nkhuku yophika mbatata ndi zitsamba, compote,
• tiyi wamadzulo - chakudya cham'mawa, tiyi wa chamomile,
• chakudya chamadzulo - makeke a nsomba ndi zukini kapena biringanya, tiyi,
• usiku - kefir.

• kadzutsa - chakudya chochuluka,
• nkhomaliro - maapulo 1-2, madzi,
• nkhomaliro - msuzi wa kabichi kuchokera kabichi yatsopano, nsomba yophika ndi saladi wa tomato ndi nkhaka, tiyi,
• tiyi wamadzulo - yogati, masikono, compote,
• chakudya chamadzulo - masamba casserole, tiyi,
• usiku - yogati.

• kadzutsa - makeke a kirimu wowawasa, msuzi,
• nkhomaliro - saladi wa masamba ndi mafuta, tiyi,
• nkhomaliro - msuzi wa puree ya masamba, nyama yamphongo yophika ndi chinangwa, tiyi,
• Chakudya chamadzulo - yogati yokhala ndi maesli, kissel,
• chakudya chamadzulo - makeke a nsomba okhala ndi mbatata yosenda, saladi, tiyi,
• usiku - kefir.

Ngati palibe zotsutsana, mutha kukonza nthawi yosala kudya. Mwachitsanzo, tsiku la apulo. Idyani pafupifupi 1 kilogalamu ya maapulo patsiku. Chakudya cham'mawa, tchizi chanyumba, chamasana - nyama yophika yopanda mbale yam'mbali, asanagone kefir. Kapena tsiku la curd: casserole, kanyumba tchizi tchizi, kokhazikika (pafupifupi 500 g), zipatso. Masiku osala kudya sikuyenera kuchitika zoposa nthawi 1 pamwezi.

• Osamawonjezera tchizi munyama. Imachulukitsa kuchuluka kwamafuta osapatsa thanzi, zopatsa mphamvu.
• Ngati mukufuna maswiti, mutha kudya chokoleti cha soya kapena magawo angapo a chokoleti chakuda chakuda ndi nyemba za cocoa zambiri.
• M'maphikidwe osiyanasiyana ophika, sinthani mazira ndi mapuloteni. Dzira limodzi - agologolo awiri.
• Mukaphika msuzi wa nyama, onetsetsani kuti mwathira madzi oyamba momwe nyama idaphikidwira.
• Tayani mayonesi ndi msuzi wina kwathunthu. Valani masaladi ndi mafuta, mandimu. Kuti kukoma kwa nyama kukhale kokwanira, kuwonjezera zonunkhira kapena zitsamba.

Zakudya zilizonse ziyenera kuphatikizidwa ndi masewera olimbitsa thupi, kusiya kusuta fodya komanso mowa, mogwirizana ndi zochitika za tsiku ndi tsiku.

Zakudya zaku Mediterranean, kugwira ntchito kwake

Kuphatikiza pa zakudya zapamwamba, zomwe zimathandiza kuchepetsa kuchuluka kwa lipoproteins yotsika kwambiri m'magazi, pali njira inanso yothandizira odwala azakudya - Mediterranean. Imachepetsa mafuta m'thupi, koma amasiyana.

Mfundo zoyambira

Menyu ya tsiku ndi tsiku imapangidwira kuganizira zotsatirazi:

• chakudya cham'mawa - njere: granola, mbewu monga chimanga pamadzi, chinangwa,
• pa nkhomaliro - pasitala, nsomba kapena nyama,
• chakudya chamadzulo - zakudya zama protein, zophatikizidwa ndi masamba kapena zipatso.

Njira yophikira kuphika uvuni mu uvuni, kuphika mu boiler wachiwiri kapena wophika pang'onopang'ono. Ndi cholesterol yayikulu, zakudya yokazinga, mtundu uliwonse wa chakudya chothamanga, ndizoletsedwa.

Katundu wazakudya za tsiku ndi tsiku:

• zipatso zouma (kupatula zoumba),
• masamba
• chipatso
• skim mkaka
• mtedza, nthangala za sesame, njere za mpendadzuwa (zopanda mchere ndi mafuta),
• kuchokera kwa mafuta - maolivi okha,
• buledi wathunthu
• chimanga - mpunga wamafuta, bulgur, mapira, barele,
• mowa umaloledwa - vinyo wofiira wokha, osapitirira 150 ml patsiku chakudya chamadzulo.

Zogulitsa zimayambitsidwa pa menyu katatu pa sabata:

• nsomba zam'madzi ofiira (trout, nsomba),
• khungu lopanda khungu
• mbatata
• mazira (mapuloteni)
• maswiti - uchi, kozinaki.

Nyama yofiyira (nyama yotsamira kapena yamkango) imayambitsidwa m'zakudya 4 pamwezi.

Zosintha zachitsanzo

Zakudya za ku Mediterranean zimaphatikizapo zakudya zitatu patsiku, kuphatikiza masana ndi chakudya chamadzulo. Kutalika kuyambira miyezi itatu mpaka isanu.

• chakudya cham'mawa - oatmeal mkaka wa skim, mkate ndi tchizi, tiyi wobiriwira,
• nkhomaliro - biringanya wowotcha kapena tsabola ndi nsomba, tiyi,
• chakudya chamadzulo - nsomba zofiira ndi phwetekere, kapu ya vinyo.

• kadzutsa - mapira owiritsa, tchizi Feta, tiyi wobiriwira,
• nkhomaliro - nsomba yophika, yokongoletsedwa ndi pasitala, tiyi wobiriwira,
• chakudya chamadzulo - makeke a nsomba ndi saladi wa karoti, msuzi.

• chakudya cham'mawa - chakudya chambiri, tiyi wopanda mafuta,
• nkhomaliro - nyemba msuzi, mphodza zamasamba, chidutswa cha tchizi wolimba, tiyi kapena khofi,
• chakudya chamadzulo - nsomba yophika kapena chifuwa cha nkhuku, tiyi.

Zakudya zazing'ono zamtunduwu zimalimbikitsa. Masana - nthawi zonse amakhala zipatso, madzulo - zopatsa mkaka (kefir, yogati, tchizi cha kanyumba chosakanizika ndi zipatso zouma).

Zinthu zomwe zidakonzedwa ndi olemba polojekitiyi
malingana ndi ndondomeko yakusinthaku.