Mankhwala othandiza kuchepetsa lipid

Chakudya chotsitsa lipid ndi chakudya chopatsa thanzi chomwe chimapewetsa zakudya zamafuta ambiri komanso mafuta othamanga, komanso mchere wopanda malire. Chakudya choterocho ndi choyenera kwa anthu omwe ali ndi vuto lozungulira, matenda a chiwindi, impso, mtima. Yalangizidwa cholesterol yapamwamba. Kusunga zakudya ndizosavuta, ndikofunikira kutsatira malamulo a zakudya ndikusankha maphikidwe oyenera a zakudya zamagulu.

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Kodi ntchito

Chochititsa cha hypercholesterolemia nthawi zambiri chimayipa, ndipo nthawi zambiri chimakhala chodzaza ndi nkhawa, kumangokhala. Si mavuto onse omwe angathe kuthana ndi kusintha kachitidwe ndi zakudya, koma zakudya zomwe zimachepetsa lipid zingakuthandizeni:

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• Lowstersterol,
• khazikitsa bwino,
• kuchepetsa mwayi wokhala ndi matenda amtima, kuphatikizapo chifukwa
• kuchepetsa zakudya zopezeka ndi mafuta.

Cholinga chake ndi kuteteza matenda a lipid metabolism, kuphatikiza chifukwa cha kuchuluka kwa chakudya chomwe amadya komanso dongosolo la chakudya.

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Malamulo oyamba azakudya pazakudya: maupangiri ndi zidule

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Tanthauzo la makanema azakudya izi sikuti tichotse mafuta owonjezera pachakudya (ndipo ndi owononga). Thanzi liyenera kupatsa thupi zinthu zonse zofunika.

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Zakudya zochepetsetsa za lipid zoyenera kutsatira ziyenera kutsatira malamulo awa:

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1. Zonenedweratu zakudya zabwino, kudya zakudya zazikulu zitatu komanso zokhazokha.
2. Amachepetsa mafuta a nyama. Kuphatikiza poti poyamba muyenera kugula nyama zopanda mafuta, mumafunikiranso kudula mafuta owoneka kuchokera pamenepo.
3. Njira zophikira ndizofunikira. Osathawa Mafuta ambiri, amamenya, mafuta ochulukirapo. Zinthu zophika, zonenepa, zophika pang'onopang'ono kapena kuphika mu uvuni.
4. Chofunikira pakudya onjezerani mapuloteni masamba oyambira ndikuchepetsa zomwe zili zosavuta zamagulu (maswiti, shuga).
5. Pafupifupi 50% calorie kudya ikuyenera kugwera zopatsa mphamvu zovuta (Izi ndi mbewu monga chimanga, mtedza, zipatso, koma osati maswiti). Ngati ndi kotheka, phatikizani m'zakudya za tsiku ndi tsiku zingapo (makamaka, mpaka 500 g) zamasamba ndi zipatso, gawo la oat, buckwheat kapena phala la mpunga (200 g) ndi mpaka 300 g mkate wopanda tirigu. Izi zimapatsa thupi CHIKWANGWANI, popanda zomwe matumbo amtunduwu umagwira ndi kosatheka.
6. Mukufuna tsiku kumwa mpaka malita awiri a madzi oyera wopanda mpweya.

Ndikosatheka kukana mafuta kwathunthu.

Onetsetsani kuti mwaphatikiza mafuta a masamba muzakudya. Kuphatikiza apo mazira amachititsa kuti mapuloteni azikhala ndi mapuloteni, pali zina zomwe sangakwanitse - ndi ma yolks atatu okha omwe amatha kudya sabata iliyonse kuti apewe kukweza mafuta m'thupi.

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Zolemba Pazakudya Za Akazi Ndi Amuna

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Zakudyazo ziyenera kufanana ndi chikhalidwe cha thupi, zimasiyana kwa amuna ndi akazi. Nthawi yomweyo, pali miyambo yomwe imakhazikitsidwa yokhala ndi kulemera, pamene zakudya zimangotchulidwa kuti muchepetse cholesterol ndi lipids m'thupi. Koma ngati munthu amafunanso kuonda, muyenera kuwonjezera mafuta ndi chakudya, koma muwonjezere mapuloteni.

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Gome lotsatirali likuthandizani kudziwa momwe amapangira mapuloteni ambiri.

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Kwa akazi, kuchuluka kwa mapuloteni kumakhala kotsika. Kuphatikiza apo, azimayi sangakhale ndi mwayi wokhala ndi minofu yambiri momwe mapuloteni ambiri amafunikira (ngati simuchita masewera olimbitsa thupi).

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Ngati mutsatira zakudya zomwe zimachepetsa lipid, ndikofunikira kukaonana ndi dokotala - matenda ena (mwachitsanzo, matenda a shuga), kuchuluka kwa mapuloteni muzakudya kumalimbikitsidwa, koma kopanda tanthauzo. Koma ndi matenda a impso, amayenera kuchepetsedwa.

Zakudya ziti zomwe zimatha kudyedwa ndi zakudya zopatsa lipid

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Momwe mungapangire mndandanda wazitsanzo: tsiku lililonse, sabata

Kuti muthe kujambula menyu kwa masiku 7, tsatirani malamulo omwe ali pamwambapa. Ndipo zakudya zomwe zikuwoneka ngati izi:

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Chakudya chamasana - msuzi wa dzungu, chidutswa cha ng'ombe yophika, saladi wama masamba ndi nkhaka.

Zokhwasula - kanyumba tchizi (150 g), chikho cha msuzi wa duwa lakuthengo.

Chakudya chamadzulo - pilaf ndi masamba popanda nyama, kapu yamadzi.

Menyuyi ndiyoyeneranso kuchepetsa thupi komanso kutsitsa milomo ya lipid, chifukwa imangokhala ndi zakudya zochepa zama calorie ndipo palibe mafuta ophweka, chifukwa maswiti aliwonse amaletsedwa, kupatula kuti nthawi ndi nthawi mumatha kupereka uchi kapena zipatso.

Mwambiri, izi zimafanana ndi tebulo la chithandizo No. 10, lomwe limasonyezedwa kunenepa kwambiri. Kulemera kumayang'aniridwa sabata iliyonse.

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Kuperewera kwa zakudya zamagulu ochepa koyambirira kumakhala kovuta kwambiri kuti kupirire. Koma pazonse, zakudya zimakhala zosiyanasiyana. Mu zamaganizidwe, zakudya zotere zimatha kuloledwa mosavuta, koma kuchokera pakuwona kuti ndizabwino.

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Maphikidwe a sabata imodzi

Kuphunzira kuphika molingana ndi malamulo a zakudya zomwe zimachepetsa lipid kumakhala kosavuta ngati mungasunge mndandanda wazakudya zoletsedwa m'maso mwanu ndikusunga malamulo azakudya zoyenera. Kuphika nyama ndi masamba, kuphika mu uvuni, nthunzi, kuti muchepetse cholesterol.

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Mafuta ndi masamba ndi bowa

Ma 2 servings amatenga:

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• 4 mazira
• 2 tbsp. supuni ya kirimu wowonjezera mafuta,
• 100 g a champiron,
• 2 tomato
• anyezi wobiriwira
• sipinachi

Kumenya mazira ndi mchere, kuwonjezera wowawasa zonona, kumenya kachiwiri. Sanunulani bwino sipinachi ndi bowa wambiri ndikusakaniza ndi mazira. Thirani misa mu mbale yophika, kuphika mu uvuni mpaka omele atagwidwa. Onjezani bowa yemwe watsala, kudula m'magawo, ndikuphika kwa mphindi 10. Kuwaza ndi anyezi wobiriwira musanatumikire.

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Msuzi wokongoletsa

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• mphodza wofiyira (250 g),
• 2 tomato
• angapo cloves wa adyo
• Anyezi 1,
• 1 karoti
• 2 tbsp mafuta a masamba,
• zitsamba ndi zonunkhira kuti mulawe.

Thirani miyala ndi madzi muyezo wa 1: 2, ikani moto ndikuphika mpaka yophika. Tomato woonda ndi madzi otentha, peel, zamkati. Opaka kalotiyo pa grater yamafuta, pang'onopang'ono mwachangu anyezi ndi adyo mu poto ndi dontho la mafuta. Ma lentel akakhala okonzeka, onjezani tomato, kaloti, anyezi, adyo, zonunkhira ndikuphika kwa mphindi 10 mpaka kuphika,

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Radish ndi Celery Saladi

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• 150 g radish
• anyezi woyera umodzi
• 100 g kaloti, grated pa coarse grater.

Selari petioles - zidutswa 4 ziduleni kukhala zopyapyala zoonda, ngati radishes.Dulani anyezi bwino. Mu mbale ya saladi, sakanizani masamba onse, nthawi ndi 2 tbsp. spoons a yogurt wachilengedwe, ngati mukufuna, kuwaza ndi nthangala za sesame.

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Zakudya zotsitsa lipid sikuti ndi nthawi yochepa yokha yomwe muyenera kudya moyenera. Ili ndi dongosolo lonselo lomwe limatsatiridwa mu moyo wonse, nthawi zina lokhala ndi kupendekera pang'ono.

Zakudya za cholesterol yapamwamba

Kupewa zolakwika zakupha, odwala matenda ashuga, anthu odwala matenda oopsa, chakudya chokhala ndi lipid chofunikira. Thanzi labwino limapereka unyamata wautali, wamphamvu. Ndi chakudya, kutsitsa cholesterol, yomwe munthu amadya, kumafunika. Zigawo zing'onozing'ono za chakudya chomwe mumakonda nthawi zina sizivuta, chizolowezi cha cholesterol tsiku lililonse ndi 500 mg. Kudyera sikuloledwa:

• amayi oyembekezera ndi oyembekezera,
• anthu odwala matenda osachiritsika
• ndikusowa kwa calcium m'thupi,
• odwala matenda ashuga
• aliyense wosakwana zaka 18.

Mfundo zachikhalidwe zochepetsera cholesterol

Chakudya chotsitsa cholesterol chimapereka chakudya choyenera. Osamadya zakudya zamafuta ambiri ndi zopatsa mphamvu. Ndiosavuta kuchepetsa cholesterol yoyipa potsatira malamulo osavuta a zakudya:

1. Simungadye chakudya pambuyo pa 7-8 pm.
2. Onjezerani chakudya chamafuta.
3. Pewani zakudya zokhazika: mukamadya, ndibwino kudya yophika, yophika yopanda mafuta, zowonjezera zowonjezera kapena zotentha.
4. Imwani madzi ambiri oyera (2 malita).
5. Kudya masana munthawi ya chithandizo kuyenera kukhala kwapang'onopang'ono: ndibwino kudya nthawi 5-6, koma pang'ono.
6. Mlingo wa kalori womwe sungathe kupitilira ndi 1200.
7. Thandizani zakudya zanu ndi zolimbitsa thupi.

Malamulo onse

Hyperlipoproteinemia - Ichi ndi chizindikiro chovuta, chomwe chimatsatana ndi kuchuluka kwa lipids m'magazi. Lipids ndi zinthu zachilengedwe zomwe, limodzi ndi mapuloteni ndi chakudya, zimapezeka m'thupi. Zigawo za lipids ndiz triglycerides, mafuta acidsmfulu cholesterol ndi zigawo zake phospholipids. M'matenda osiyanasiyana, milingo ya zigawo za lipid imasiyana mosiyanasiyana.

At matenda ashuga odwala ambiri amakhala ndi mwayi wokwera triglycerides, cholesterol, LDL ikukwera pang'ono. At kunenepa milingo yokwezeka imapezeka triglycerides, Cholesterol ndi LDL. Hypothyroidism komanso limodzi ndi kuchuluka kwa mankhwala a atherogenic ndi kuchepa kwa HDL.

Ambiri hypercholesterolemiaopezeka mu 40-60% ya okalamba. Udindo wake pachitukuko cha matenda amtima watsimikiziridwa ndipo mgwirizano wapakati pa kukwera kwa cholesterol ndi kufa kwa matendawa kwawonetsedwa.

Mafuta okhala ndi mapuloteni amapatsidwa minofu. Lowensens lipoproteins ndiye amanyamula kwambiri minofu, chifukwa chake amadziwika kuti ndi lipotrotein yayikulu ya atherogenic, ndiye kuti, akuchita nawo gawo pachitukuko atherosulinosis. Ma lipoproteins apamwamba kwambiri amatenga cholesterol yaulere ndipo amatsutsana ndi chitukuko cha atherosulinosis.

Zomwe zimayambitsa hypercholesterolemia ndi moyo wokhala mokhazikika, zakudya zopanda pake (mafuta ochulukirapo azinyama ndi chakudya chamagulutsi), kusuta fodya, komanso kutaya mtima kwambiri. Kwa kagayidwe kakang'ono kalikonse kamene kali ndi matenda a lipid.

Kodi zakudya zochepetsa lipid-kuchepetsa? Ichi ndi chakudya chopangidwa kuti muchepetse magazi lipids. Chofunika kwambiri chifukwa ndimakonzedwe oyenera a kuchuluka kwa chakudya.

Pazakudya, zakudya zomwe zimakhala ndi cholesterol komanso mafuta ochulukitsa (mafuta a nyama) ndizochepa. Pewani batala, chokoleti, tchizi, masoseji, nkhumba, mafuta anyama. Nthawi yomweyo, zomwe zimakhala zamafuta a polyunsaturated zimawonjezeka - mafuta osiyanasiyana azamasamba amagwiritsidwa ntchito: chimanga, mpendadzuwa, maolivi, soya, komanso zopendekera.

Zakudya zotsitsa lipid zimakhala ndi izi:

• Chakudya chamagulu (nthawi 5-6).
• Kuchepetsa kuchuluka kwa mafuta anyama. Kuti muchite izi, poyamba muyenera kusankha nyama ndi nsomba komanso kuwonjezera mafuta owoneka. Mutha kuchepetsa zamafuta omwe ali m'zinthuzo poyambira kuwira ndi kuwotcha kapena kuphika.
• Kuyambitsa zinthu zopangidwa ndi mapuloteni (nsomba zamafuta ochepa ndi nkhuku, zinthu zamafuta ochepa zamafuta, azungu azira).
• Kuletsedwa kwa mafuta osavuta (maswiti, shuga, kusunga, confectionery), omwe amasungidwa m'thupi ngati mafuta.
• Zakudya zomanga thupi (zamasamba, zipatso, zipatso, chimanga, zipatso zouma) zimapanga theka la zopatsa mphamvu pazakudya. Muyenera kudya 400-500 g yaiwisi masamba ndi zipatso, imodzi yophika ndi 200-300 g ya buledi wonse wa tirigu patsiku. Zinthu zonsezi ndi gwero la fiber, ndikofunikira kukonza matumbo kuyenda ndikuchotsa owonjezera cholesterol.
• Kumwa kwamafuta azamasamba.
• Zakumwa zoledzeretsa zochuluka (2 malita a madzi patsiku).
• Chepetsa kuchuluka kwa yolks mpaka 3 pa sabata.
• Njira yayikulu yophikira ndi kuwira kapena kuwotchera. Zakudya zozikika kwambiri komanso zosaphika zimasiyidwa konse.

Gome lomwe limatchula zakudya zoyenera ndi zoletsedwa zimathandiza kukhala ndi zakudya zoyenera.

Chakudya chochepa cha lipid chitha kugwiritsidwanso ntchito ndi kulemera kwakukulu pakuchepetsa thupi, ngakhale ngati palibe zosintha pakuyesa magazi. Pankhaniyi, zakudya za antilipid zimagwiritsidwa ntchito prophylactically, chifukwa kunenepa kwambiri ndizomwe zimayambitsa chiwopsezo cha LDL.

Kuchepetsa thupi ndi gawo limodzi lofunikira kwambiri kuti muchepetse matenda a lipid. Kapangidwe ka zopangidwazo sikosiyana, kusiyana ndikuti zakudya zothanirana ndi matendawa ziyenera kuchitidwa kwa nthawi yayitali (kapena pafupipafupi), ndipo mwakuwonjezera kulemera kwake zimatha kuyikidwira mpaka kulemera kofunikira kukafikiridwa ndikusintha kwa chakudya chamagulu.

Popeza chakudyacho chimakhala chokwanira, chitha kutsatira nthawi zonse. Zakudya zabwino, zamagulu osiyanasiyana komanso kusowa kwa zoletsa zazikulu zimathandizira kuchepetsa kuchepa thupi (mpaka kilogalamu imodzi pa sabata) ndikuchita zolimbitsa thupi. Mukunenepa kwambiri, kugwira masiku osala kudya kumasonyezedwa.

Kuti muchepetse cholesterol, muyenera kuwonjezera pazinthu zomwe mumadya zomwe zimathandizira kutsika kwake:

• adyo
• mafuta, maolivi, mtedza, mafuta a samu amaranth,
• mafuta a nsomba
• mapeyala
• mabulosi akutchire, aronia, sitiroberi, cranberries, mphesa zofiira, lingonberry,
• mbewu za fulakesi, fenugreek, nthula zamkaka ndi nthangala za sesame,
• nsomba zamnyanja
• nyanja kale,
• zipatso zamasamba
• nyemba (anapiye, nyemba, mphodza, soya),
• zopangidwa ndi soya (tofu, miso).

Cholesterol yotsika kwambiri imakwera ndikuvutikira kosalekeza m'maganizo, kotero kuwonekera mu mantha amchiwonetsero ndikofunikira.

Kupumula, kusinkhasinkha, ndi kusinitsa zingathandize kuchepetsa mafuta m'thupi.Chofunikira pakuchiritsira ndikuwonjezereka kwa zolimbitsa thupi.

Zinthu Zololedwa

Zakudya zochepetsetsa za lipid zotsika, mndandanda wazinthu:

• Zipatso zatsopano ndi masamba. Mankhwalawa amawadyera bwino kwambiri ngati chakudya cham'mbali. Mitengo ya carb yotsika imakondedwa (mitundu yonse ya kabichi, zukini, dzungu, squash, biringanya, nkhaka, avocados, tsabola wa belu, nandolo zobiriwira, phwetekere). Mwa zipatso zothandiza: persimmon, kiwi, mphesa, makangaza, malalanje, maapulo ndi mapeyala. Samalani ndi zipatso zomwe zili ndi zambiri pectin - Izi ndi zipatso za zipatso, maapulo, mphesa, cranberries, maapulo owuma, zipatso za chimanga, viburnum. Pectins amateteza matumbo ntchito, kusintha kagayidwe, sorb cholesterol ndikuchotsa.
• Zakudya: lalanje, mphesa, apulo, beetroot ndi karoti.
• Nsomba ndi nsomba zam'nyanja. Ayenera kupanga maziko azakudya za hypercholesterolemia. Muyenera kudya nsomba zamafuta ochepa, komanso ndi hypercholesterolemia 2 pa sabata kuphatikiza mitundu yamafuta mumenyu: mackerel, flounder, herring, nsomba, nsomba. Zovala zam'madzi ndi nyamayi ndizochepa chifukwa chokhala ndi mafuta ambiri a cholesterol.
• Nyanja kale. Izi zili ndi zinthu zambiri za ayodini (iodini, selenium) ndi CHIKWANGWANI.
• Zopanga monga gwero lamapuloteni azamasamba ndi fiber. Itha kuphatikizidwa ndi zakudya tsiku lililonse.
• Mbewu za sesame, fenugreek, fulakesi, mpunga. Ubwino wawo umawunikidwa m'mbali ziwiri: izi si magawo a fiber zokha, komanso ma phytosterols ndi mafuta, omwe amathandizira limodzi polimbana ndi matendawa. Zapamwamba kwambiri za phytosterols zimasiyanitsidwanso ndi chimanga, soya ndi mafuta a raped, ma amondi. Amapezekanso mu zipatso ndi ndiwo zamasamba. Kuchepa kwa ndalama zawo kumaonekera munthawi yachisanu-nyengo yachisanu, chifukwa cha kuchepa kwakumwa kwawo. Nthawi yomweyo, gawo la zoweta zomwe zimadyedwa zikukula. Munthawi imeneyi, ndikofunikira kuphatikiza kudya zakudya zopatsa mphamvu ndi phytosterols, zomwe sizimadzipatula pazinthu zamafuta, chifukwa cha matekinoloje apadera (mwachitsanzo, kefir danacor, ndi "mbiri ya 120/80").
• Asayansi awonetsanso kuti kusiyanitsa ndi kagwiritsidwe ntchito ka ma phytosterols, pali kuchepa kwa kupanga cortisol, zomwe zimakhudza mkhalidwe wamtima wamtima (kumawonjezera mamvekedwe amitsempha komanso mphamvu yamkati yamtima, imathandizira kuwonjezera kuthamanga kwa magazi), kuchedwa kwa sodium ndi madzi mthupi.
• Zinthu za soya komanso zolemba soya. Amapereka mapuloteni ndipo alibe cholesterol. Pamalo okwera, ndikulimbikitsidwa kuti odwala azisintha nyama ndi soya.
• Garlic - Zachilengedwe statin. Kuti mupeze zotsatirazi, muyenera kugwiritsa ntchito miyezi 3, ma 2 aveski tsiku lililonse. Chithandizo chotere sichingatengedwe matenda a m'mimba.
• Masamba oyambira masamba (msuzi wa kabichi, supu zingapo, msuzi wa beetroot, borscht). Kuphika iwo ali pamadzi. Ndipo onjezani mafuta osachepera.
• Nyama yokhala ndi mafuta ochepa komanso nkhuku. Ndikokwanira kuzigwiritsa ntchito kawiri pa sabata. Zakudya zimatengedwa ngati nyama ya Turkey komanso chifuwa cha nkhuku. Nyama yophika musanaphike, kenako mumatha kuphika.
• Rye, tirigu, mkate wa chinangwa, mkate ndi ufa wa soya. Monga makeke ophika, mutha kugwiritsa ntchito ma cookie osaneneka ndi mkate wa chinangwa.
• Zinthu zamkaka, tchizi chanyumba ndi tchizi chamafuta ochepa. Osatinso zonona wowawasa kwambiri ungagwiritsidwe ntchito m'mbale.
• Mazira athunthu mu kuchuluka kwa 3 pa sabata, ndi mapuloteni a nkhuku - popanda zoletsa.
• Mndandanda wazinthuzo umathandizidwa ndi chimanga. Mutha kudya zipatso zam'madzi zotetemera, oatmeal, mpunga wa bulauni wophika pang'ono. Ndi kunenepa kwambiri, pafupipafupi zakudya zambewu zimachepa.
• Mafuta osasamba osasankhidwa. Amagwiritsidwa ntchito kuvala zakudya zokonzeka. Patsiku lomwe mungadye 2 tbsp. l Ntchito zodziwika, flaxseed, soya, maolivi, chimanga.
• Mtedza (ma almond, walnuts, mkungudza) ndi mbewu. Amakhala ndi mafuta othandiza pama monounsaturated, koma powona mawonekedwe awo apamwamba a calorie, kuchuluka kumakhala kokwanira 20-30 g patsiku.
• Msuzi wa oat kapena zakudya, popeza oats amathandiza kuchepetsa cholesterol, kunenepa kwambiri komanso kutulutsa matenda a lipid.
• Tiyi yobiriwira ndi mandimu, tiyi wokhala ndi ginger, msuzi wa rosehip, madzi amchere amadzimadzi, timadziti.

Zambiri za zakudya zomwe zimachepetsa lipid

Zakudya zotsitsa lipid zimachepetsa cholesterol yoyipa. Kuchuluka kwake kumavulaza mtima, yomwe imakhala yowopsa ndi matenda a mtima, stroko, ischemia. Zotsatira zoyipa kwambiri ndizovuta zam'madzi, kusanza, mapangidwe a atherosulinotic malo. Mtundu wa moyo ukuwonongeka kwambiri.

Mwa anthu achikulire oposa 50% ya milandu, hypercholesterolemia imachitika. Magazi a lipids amawonjezeka, omwe, amaphatikizidwa ndi triglycerides, mafuta acids, cholesterol ndi phospholipids. Kutengera ndi matenda komanso zovuta zomwe zimachitika mthupi, izi kapena zinthuzi zimachuluka.

Zakudya zochepetsa lipid zimapangidwira kunenepa kwambiri, matenda a shuga, komanso kuopseza matenda a mtima. Njira yodyetsera iyi imayikidwa limodzi ndi achire. Kuphatikiza apo, zakudya zomwe zimachepetsa lipid ndizothandiza kwambiri kupewa matenda a atherosulinosis. Komanso ndi koyenera kuti anthu athanzi azitha kuchepetsa kunenepa kwambiri.

Zakudya zotsitsa lipid zimachokera pakudya mafuta ochulukirapo omwe amapangitsa kuti achepetse thupi. Amasintha kagayidwe ka lipid m'thupi.

Zosankha zimatha kukhala zosiyanasiyana komanso zosangalatsa. 50-60% ya zakudya ndi masamba achilengedwe, zipatso ndi zakudya za chimanga. Komabe, ambiri a iwo ayenera kukhala aiwisi komanso atsopano. Zakudya zimaphatikizapo kuchepetsa mafuta ndi mapuloteni. Thupi lomwe limafunikira kwambiri limakhala lofanana ndipo limakhala lofanana. Chifukwa cha izi muyenera kudya nsomba ndi nsomba zam'madzi. Komanso muzakudya zomwe mumadya mumakhala mapuloteni ambiri.

Malamulo a zopatsa thanzi

Malinga ndi akatswiri azakudya, zotsatira zabwino zimatha kupezeka ngati mumatsatira zakudya ngati izi masiku 7. Koma kuti chilichonse chigwire ntchito, komanso kuti muchepetse kunenepa, muyenera kutsatira malangizo ena. Malamulo okhathamiritsa pazakudya zochepetsa lipid ndi awa:

• Simuyenera kuloleza kumenyedwa ndi njala. Chakudya pachakudya chimayenera kukhala chochepa komanso zazing'ono. Ndikofunika kuti mudye mpaka nthawi 5-6 patsiku. Kutumiza kukula kuyenera kukhala kapu.
• Zogulitsa ziyenera kusankhidwa zapamwamba, komanso zopatsa mphamvu komanso zopatsa thanzi.
• Zakudya zonse zimayenera kukhala zopaka, kuwiritsa kapena kuwotcha, komanso kudya zosaphika.
• Nthawi yomaliza mukaloledwa kudya osachepera maola 4 musanakagone.
• Simungathe kudya zosaposa 1300 kcal patsiku.
• Onetsetsani kuti mukuchita zolimbitsa thupi pakudya.
• Zinthu zopangira mapuloteni monga kanyumba tchizi, nyama ndi nsomba zam'madzi zizikhala pafupifupi 50-60 g patsiku. Koma azikhala ndi mafuta osachepera.
• Mkate sungamudye mopitilira magawo awiri patsiku.

Contraindication

Ngakhale kuti zakudya zopatsa lipid-zochepa zimachiritsa mwachilengedwe komanso zotchulidwa ndi madokotala, sizingakhale zoyenera kwa aliyense. Dongosolo lamagetsi awa silikulimbikitsidwa kuti mugwiritse ntchito pazotsatirazi:

• mukunyamula mwana ndikuyamwitsa,
• ndi kuchuluka kwa matenda akudwala,
• ali aang'ono
• ndi matenda a shuga a shuga
• ndi kusowa kwa calcium.

Musanayambe kutsatira zakudya, muyenera kufunsa dokotala ndikuyezetsa kuchipatala chofunikira.

Zololedwa ndi Zoletsedwa

Zakudya zotsitsa lipid zimakhazikitsidwa ndi zakudya zovulaza komanso zoyenera. Mndandanda wa omwe waloledwa ndi:

• nsomba zam'madzi ndi nsomba zamafuta monga halibut, hake, haddock, cod, sardines ndi tuna, zomwe zitha kuphika mosiyanasiyana,
• nkhuku ndi nkhuku
• mafuta azomera kuchokera ku mtedza, canola, fulakesi ndi mbewu za azitona,
• mitundu yonse ya zipatso zosaphika, zipatso ndi ndiwo zamasamba, zophika, zamzitini popanda shuga, mazira, monga kaloti, zukini, biringanya, zipatso, ma radishi, kabichi yoyera, phwetekere, nkhaka, nyemba, chimanga, squash,
• mapeyala, nthochi, maapulo, mapichesi, sitiroberi, zokongoletsera, maapozi,
• zitsamba ndi zonunkhira, i.e. sipinachi, katsabola, parsley, basil, saladi wobiriwira,
• mitundu yosiyanasiyana ya mbewu monga chimanga ndi mbewu
• msuzi wamasamba,
• walnut ndi almond
• zipatso zouma
• CHIKWANGWANI chomera
• zinthu zamkaka zamafuta ochepa, mwachitsanzo, tchizi tchizi, kefir, yogati yachilengedwe, tchizi zoyera,
• zakumwa zosaphatikizika, monga tiyi wobiriwira, mankhwala azitsamba, mchere wokhala madzi, zakumwa za zipatso ndi zipatso zoperewera.

Kuyambira zonsezi mutha kuphika zakudya zokoma ndi zosiyanasiyana. Muli ndi kuchuluka kwama protein komanso mapuloteni ambiri. Anthu omwe alibe vuto la kunenepa kwambiri amatha kuchepetsera zakudya zomwe zimachepetsa lipid ndi mpunga wophika m'madzi, rye kapena mkate wa wholemeal, ndi chimanga chopanda shuga. Zakudya zotere sizimalola kuti mukhale ndi njala, pomwe zimakwaniritsa thupi ndi zinthu zonse zofunika komanso mavitamini.

Zakudya zochepetsera lipid zimafuna kusiyanitsidwa ndi zakudya zotsatirazi pazakudya:

• mafuta okhutitsidwa (nyama): nkhumba, ng'ombe, mwanawankhosa, bakha, soseji, nyama, zomangira, chiwindi, ubongo, margarine, mayonesi, mafuta a kokonati, nkhuku zofiira, chakudya zam'chitini,
• tchizi chamafuta ndi mkaka,
• pasitala
• chakudya chofulumira
• maswiti: chokoleti, mararmade, maswiti, halva, marshmallows ndi marshmallows,
• buledi ndi mikate yoyera, ma cookie, masikono, makeke ndi makeke,
• okoma ndi sodas
• mitundu yonse ya mowa
• chiwindi ndi caviar wa sturgeon, nsomba zazinkhanira.

Kudya mwanjira imeneyi, mutha kukhazikitsa kugaya koyenera.

Onerani kanema uyu pachakudya kuti muchepetse cholesterol:

Zosankha sabata

Kuchokera pazomwe zili pamwambapa za zakudya zomwe zimachepetsa lipid, ndizotheka kupanga mndandanda wazabwino. Zotsatira zake, cholesterol idzachepa ndipo thanzi likhala bwino. Ntchito ziyenera kukhala zosachepera 4-5 patsiku. Kuphatikiza pa zakudya zazikulu, palinso zokhazikika. Amakhala ndi zipatso, ma smoothies kapena saladi okhala ndi mkaka.

Zakudya za mlungu ndi mlungu za zakudya zomwe zimachepetsa:

Lipid-kutsitsa Zakudya Zakudya

Chiwerengero cha zopezeka muzakudya ndichokulirapo, kotero mutha kuphika zakudya zosiyanasiyana zosangalatsa kuchokera kwa iwo. Pazakudya zotsitsa lipid, mutha kuphika mbale malinga ndi maphikidwe otsatirawa:

• Semolina ndi apulo pudding.

Zosakaniza: mazira a nkhuku, semolina, maapulo, mchere, batala, 50 ml mkaka wokhala ndi mafuta ochepa.

Sendani ndi kuwaza chipatso. Wiritsani semolina phala mkaka. Kenako onjezerani zigawo zotsalazo ndi kusakaniza bwino. Ikani misayo papepala lophika ndi kuphika mu uvuni pafupifupi mphindi 40.

• Cheesecake ndi kaloti.

Zosakaniza: paketi ya tchizi yopanda mafuta, tchizi, mazira oyera, supuni zingapo za ufa, semolina, theka la kapu ya mkaka wopanda mchere, mchere, mafuta a masamba.

Sendani ndikupaka masamba bwino. Wiritsani kanyumba tchizi, kaloti, semolina ndi mkaka, batala pa moto wochepa. Kenako, mapuloteni, tchizi chanyumba ndi mchere zimawonjezeredwa pazomwe zidazirala. Knead pa mtanda ndikupanga cheesecakes. Mutha kuphika mu uvuni mpaka golide wa bulauni.

• Dessert "Snowball".

Zosakaniza: azungu azira, zotsekemera, makapu awiri amadzi.

Kukonzekera chakudya kumakhala kwachangu komanso kosavuta. Choyamba, dziwitsani mapuloteni mufiriji, kenako kumenya bwino ndi zotsekemera ndikuyika madzi otentha. Kuphika kwa mphindi imodzi.

Onani vidiyoyi momwe mungapangire mchere wa Snowball:

Kuchepetsa thupi chifukwa

Ngati mumatsatira njirayi yochepetsera thupi, ndiye kuti chakudyacho chimapereka zabwino. Njira yochepetsera lipid imakuthandizani kuti muchepetse mpaka 10 makilogalamu owonjezera. Pakudya, thanzi komanso kusinthasintha kumakhala bwino. Ululu umachoka m'malo a mtima, kupuma movutikira, palibenso malaise.

Koma zotsatirazi zonsezi zimatheka pokhapokha ngati pali zakudya zingapo za hypolipidemic. Mutha kuyang'ana zotsatira za chakudyacho polemba mayeso a magazi a cholesterol. Komanso, chitani izi musanachitike.

Koma simuyenera kuyembekezera kuwonda msanga pazakudya izi. Iyi ndi njira yayitali komanso yovuta. Choyamba, ndikofunikira kukonza moyo wathanzi komanso wathanzi. Ndipo pokhapokha padzakhala kosavuta kuti achepetse kunenepa kwambiri.

Kutuluka mu chakudya ndikofunikira chimodzimodzi. Pang'onopang'ono, muyenera kubwerera ku moyo wanu. Komabe, mfundo zachakudya ndi zopatsa chidwi ziyenera kusamalidwa ndikuwonjezera zotsatira zake. Akatswiri amalimbikitsa kuphatikiza zakudya zanu zam'tsogolo pamawu a "80 mwa 100", ndiye kuti, muzikhala ndi 80% yazakudya zanu ndikusintha mndandanda ndi 20%. Izi zikuthandizani kuti musasokonezedwe komanso kusokonezeka m'maganizo.

Ndipo apa pali zambiri pamapangidwe ochitira ndi kugwiritsa ntchito mankhwala ochepetsa lipid.

Zakudya zotsitsa lipid zimathandizira kukhazikitsa ntchito ya thupi, kuchepa thupi komanso kulimbitsa machitidwe awo. Akusintha mfundo zachakudya. Chakudyachi ndichothandiza onse pazamankhwala, komanso kusintha mawonekedwe komanso kuwonda.

Mankhwala ochepetsa a Lipid amalembedwa ngati wodwala amakhala ndi kachulukidwe kachulukidwe ka thupi, ndipo zakudya zodziwika bwino ndi masewera sizithandiza. Kukonzekera kwa CHIKWANGWANI chamafuta ndi lipid-kutsitsa kumathandiza kudya pang'ono, kudzaza m'mimba. Kodi pali zinthu zatsopano ziti pamsika?

Zakudya zapadera za hypocholesterol ndizothandiza kwa amayi ndi abambo, komanso kwa okalamba, odwala omwe ali ndi matenda oopsa. Maziko a masabata ndi tebulo nambala 10. Zogulitsazi ndizosavuta, ndikosavuta kupanga mndandanda wazitsanzo, chifukwa maphikidwe amasankhidwa muzosakaniza mwanjira zonse.

Lipoic acid amapatsidwa mankhwala ochepetsa thupi komanso zakudya ndi masewera. Momwe mungatenge, komanso mlingo umasankhidwa aliyense payekhapayekha. Nthawi zina carnitine amagwiritsidwa ntchito mu alpha lipoic acid.

Zakudya zochepetsetsa za lipid zochepetsa thupi

Zakudya zochepetsetsa za lipid-mtundu ndi mtundu wa zakudya zomwe zimathandiza kuchiritsa thupi ndikuchepa thupi. Mndandanda wazinthu zomwe wavomerezedwa ndikuthandizidwa kuti zigwiritsidwe ntchito ndiwothandiza kwa anthu omwe ali ndi matenda am'mimba, mtima ndi mitsempha yamanjenje. Kuphatikiza apo, zakudya zamankhwala zokhala ndi zopatsa thanzi zimakupatsani mwayi wolimbana ndi mapaundi owonjezera ndikukhala pafupi ndi chiwerengero choyenera. Werengani zambiri mwatsatanetsatane pokhudzana ndi zakudya zomwe zimachepetsa lipid, mfundo ndi malamulo ake, machitidwe a sabata komanso sabata.

Zakudya zochepetsera lipid ndi zakudya zochizira zomwe zimaperekedwa kwa odwala omwe ali ndi matenda a chiwindi ndi mtima dongosolo, kulephera kwa magazi, pyelonephritis, nephritis yayitali, komanso kunenepa kwambiri. Dzinalo lina ndi patebulo la chakudya nambala 10. Cholinga cha zakudya zochepetsa lipid-ndikuchepetsa shuga m'magazi ndi cholesterol, zomwe zimatheka mwa kuthetsa zakudya zamafuta a nyama, zakudya zomwe zimakhala ndi mafuta osavuta komanso mchere wambiri.

Chifukwa cha kuchepa kwa cholesterol yamagazi, patatha mwezi umodzi munthu amawona kusintha kwazinthu - thupi limatsukidwa ndi poizoni, kuchepa kwa thupi kumachitika, kusintha kumachitika bwino ndipo kamvekedwe ka thupi limakulirakulira. Zakudya zotsitsa lipid sizigwiritsidwa ntchito pongothandiza mankhwalawo, komanso ngati prophylaxis yamatenda monga atherosulinosis, matenda a mtima ndi m'mimba. Zinthu zomwe zalimbikitsidwa pa mtundu uwu wa zakumwa zimagwiritsidwanso ntchito pambuyo pakuchita opaleshoni yodutsa m'mitsempha.

Lamulo lalikulu lotsatira zakudya zomwe zimachepetsa lipid ndikugwiritsa ntchito zakudya zomwe zimakhala ndi cholesterol, mafuta osavuta komanso mafuta a nyama. Chakudyacho chimakhala ndi zopatsa mphamvu zochepa komanso zamafuta ochepa omwe amatsatira mfundo za thanzi labwino. Malamulo a zakudya zochepetsa lipid:

1. Chakudya chomaliza chichitike maola 3-4 asanagone. Pambuyo pake, kudya zakudya zam'madzi ndi zilizonse, ngakhale zololedwa, sizololedwa.
2. Tsiku lililonse muyenera kumwa madzi oyera - osachepera 1.4 malita.
3. Tekinoloje yophika mbale kuchokera kuzinthu zovomerezeka: kuphika, kuwotcha. Frying kapena kuphika chakudya sikulimbikitsidwa. Ndizololedwa kudya zakudya yokazinga muzakudya zochepa kamodzi kapena kawiri pa sabata.
4. Njira yazakudya ndi yosiyanasiyana. Zakudya za calorie za tsiku ndi tsiku (1200-1400) ziyenera kugawidwa m'magawo asanu.
5. Zonunkhira ndi mchere zimayenera kudyedwa pang'ono.
6. Madokotala amalimbikitsa kuphatikiza zakudya zomwe zimachepetsa lipid ndi masewera olimbitsa thupi. Zochita zolimbitsa thupi kwa anthu omwe ali ndi mtima wamitsempha yamagazi zimayikidwa ndi katswiri.
7. Kuti musunge zofunikira mthupi lanu, muyenera kumwa mavitamini kapena mapiritsi a calcium, chifukwa zinthu zomwe sizipezeka mwanjira iliyonse siziphatikizidwa.

Kugwiritsa ntchito zinthu zoyenera pophika chakudya tsiku ndi tsiku ndiye chinsinsi cha zotsatira zabwino pomaliza chakudya chokhala ndi lipid. Pansipa pali mndandanda utatu womwe ungakuthandizeni kuyang'ana menyu anu azakudya zamankhwala. Ganizirani mndandanda wazakudya zovomerezeka ndi zoletsedwa za zakudya zopatsa lipid.

Kukana kwa mitundu ina ya chakudya kungathandize kuchepetsa kwambiri cholesterol m'magazi, kukhazikika bwino ndikuyeretsa thupi la poizoni. Otsatirawa ndi mndandanda wazakudya zomwe zimakhala ndi mafuta ochulukirapo a nyama, cholesterol, komanso michere yosavuta. Kupanga mndandanda wochepetsa lipid ndikofunikira pakuganizira mndandandandawo.

• mkaka ndi mkaka wokoma,
• margarine, kanjedza, mafuta a kokonati, mafuta ophikira,
• nyama mafuta msuzi, nyama yosuta, nyama yokhala ndi mafuta ochulukirapo, offal (chiwindi, ubongo, mapapu),
• khungu la nkhuku (nkhuku, bakha),
• nyama yofiira
• pasitala
• chakudya chofulumira komanso zakudya zosavuta,
• nsomba zam'madzi ndi chiwindi,
• Zakudya Zam'nyanja: sturgeon, nkhono, shrimp, nkhanu, nsomba zazinkhanira,
• mayonesi, msuzi wina wamafuta,
• mazira
• mikate yoyera, confectionery, shuga, chokoleti,
• khofi
• koloko
• zakumwa zoledzeretsa.

M'malo mwa zakudya zamafuta komanso zopanda thanzi ndi zakudya zopatsa thanzi, munthu azimva kusiyana pakubwera masabata ochepa atayamba kudya. Iyenera kuthandizidwa makamaka pazakudya zomwe zimakhala ndi kufufuza zinthu, mavitamini, fiber, zovuta zamagulu. Zakudya zatsopano zam'mera ndizo maziko a zakudya zomwe zimachepetsa lipid. Mndandanda Wodyera Wovomerezeka:

• masamba abwino okhala ndi zinthu zotsika (kabichi, radishi, nkhaka, zukini, tomato),
• zipatso, zipatso (maapulo, mphesa, mapeyala),
• amadyera - parsley, udzu winawake, sipinachi, saladi,
• anyezi ndi adyo
• nsomba zam'nyanja
• nyanja kale,
• timadziti tofika posachedwa, zakumwa za zipatso zopanda mafuta, madzi oyera,
• oatmeal kapena mapira
• Zinthu za nyemba - kuti zithetsenso kuchuluka kwa mapuloteni,
• maolivi, mpendadzuwa, mafuta othamangitsidwa.

Pochulukirapo, ndimakudya a hypolipidemic, ndizololedwa kuti munthu azingodya zakudya zomwe sizoyenera kudya zokha. Kwa anthu omwe amadya zakudya zotere osati kuwonda, koma thanzi, safunika kupereka mkate wa rye, ndipo pasitala ndi mpunga amathanso kudyedwa kawiri pa sabata. Mndandanda wazinthu zovomerezeka zamakudya ochepetsa lipid:

• mbatata
• linden uchi
• ng'ombe, yophika kapena nkhuku zouma,
• tiyi wobiriwira ndi wakuda wopanda shuga, khofi wapapo,
• mitundu ina ya mtedza: amondi, hazelnuts, walnuts,
• kefir wamafuta ochepa ndi tchizi chanyumba,
• nsomba zamtsinje
• msuzi wachiwiri mukaphika nyama yopendekera,
• bowa
• pang'ono zokometsera
• bulwheat
• buledi wa rye, wowotchera zipatso,
• mazira a nkhuku.

Zakudya zomwe mumadya zimakhala ndi maphikidwe osavuta omwe kuphika samatenga nthawi yambiri. Magawo ang'onoang'ono azakudya zabwino azilola munthu kumva kupepuka. Kuwona menyu wazakudya za hypolipidemic, munthu sayenera kuloleza kumva kuti ndi njala. Ngati zikuwoneka, Zakudya zopatsa thanzi zopepuka ndi chimodzi mwazakudya zovomerezeka. Kenako, werengani mndandanda wazakudya zopatsa lipid-sabata kwa sabata, zomwe zingakuthandizeni kukwaniritsa zotsatira zochepetsa thupi komanso kusintha.

Lolemba

• Chakudya cham'mawa - 200 magalamu a oatmeal, kapu ya tiyi wobiriwira otentha.
• Chakudya chamadzulo - zipatso zosakanizidwa ndi zipatso (250 g).
• Chakudya chamasana - kapu ya madzi apulo, tsabola wokutira - chidutswa, mpunga wophika (mpaka 200 magalamu).
• Zokhwasula - rye mkate wowotcha, apulo.
• Chakudya chamadzulo - mbale ya masamba borsch.

Lachiwiri

• Chakudya cham'mawa - mbale ya saladi ya masamba ndi mafuta a tiyi, tiyi kapena madzi.
• Chakudya chamadzulo - mphesa, 3 plums.
• Chakudya chamadzulo - msuzi wamasamba, mkate wopanda phokoso.
• Zokhwasula - zipatso zouma (mpaka 250 g).
• Chakudya chamadzulo - chovala chansalu chansomba ndi saladi wamasamba, kapu yamadzi.

Lachitatu

• Chakudya cham'mawa - tchizi tchizi (mpaka 260 magalamu), kapu ya khofi siyachilengedwe.
• Chakudya chamadzulo - zipatso zosakanizidwa ndi zipatso (250 g).
• Chakudya chamasana - mandimu a lalanje, burwheat, chidutswa cha bere la nkhuku (magalamu 100).
• Zokhwasula - gawo la saladi wachi Greek.
• Chakudya chamadzulo - ng'ombe yophika (mpaka 200 magalamu) ndi mbale yotsogola ya masamba ophika, madzi.

Lachinayi

• Chakudya cham'mawa - 200 magalamu a oatmeal, kapu ya tiyi wobiriwira otentha.
• Chakudya chamasana ndi chipatso, owerenga ochepa.
• Chakudya chamadzulo - mbale ya masamba borsch.
• Zokhwasula - zam'madzi (200 magalamu).
• Chakudya chamadzulo - chovala chansomba, mchere womwe umakhalabe wamadzi.

Lachisanu

• Chakudya cham'mawa - gawo laling'ono la mapira, tiyi.
• Chakudya chamadzulo - 2 tangerines, madzi achilengedwe.
• Chakudya chamasana - borsch pa yachiwiri msuzi, tiyi kapena madzi.
• Chakudya chamadzulo masana - zipatso zouma (magalamu 250).
• Chakudya chamadzulo - mbale ya masamba saladi.

Loweruka

• Chakudya cham'mawa - madzi a lalanje, 200 g phala kuchokera ku mpunga wa bulauni wokazinga uchi.
• Chakudya chamadzulo - zipatso ndi tiyi.
• Chakudya chamadzulo - mkate wopanda phokoso, msuzi wowonda.
• Chakudya chamasana - saladi wa zipatso ndi zipatso.
• Chakudya chamadzulo - gawo laling'ono la saladi yamasamba, mbatata ziwiri zapakatikati yophika, madzi.

Lamlungu

• Chakudya cham'mawa - tchizi tchizi (mpaka 260 magalamu), kapu ya tiyi.
• Chakudya chamadzulo - zipatso zosakanizidwa ndi zipatso.
• Zakudya zam'mawere zokhala ndi bere la nkhuku, madzi kapena tiyi.
• Chakudya chamadzulo masana - mtedza ochepa, kapu ya kefir.
• Chakudya chamadzulo - mbale ya masamba owerengeka, msuzi wachilengedwe.

Kutalika kwa zakudya zomwe zimachepetsa lipid ndiku kuyambira pa 1 mpaka miyezi itatu, kutengera cholinga. Panthawi imeneyi, ndikofunikira kudya zakudya zomwe mwalimbikitsa ndikudya mavitamini. Anthu omwe akuwonetsedwa kuti amachepetsa zakudya zama lipid pazifukwa zaumoyo, ndibwino kuti azitsatira zakudya zathanzi kwakanthawi kokwanira, ndipo iwo omwe amachepetsa thupi amatha kusinthira kuzakudya zopatsa thanzi pakatha mwezi umodzi.

Ngakhale kuti zakudya zomwe zimachepetsa lipid zimakwaniritsa malamulo azakudya zopatsa thanzi, zimaphatikizidwa kwa anthu ena.Ngati mukukayikira ngati mungachotsere zakudya zambiri kuchokera pachakudyaku, funsani katswiri. M'malo omwe kupezeka kwa lipid kumachepetsa mafuta ochepa a nyama, cholesterol ndi mafuta osavuta ophatikizika:

1. Kuperewera kwa calcium
2. Matenda owopsa nthawi yapakati,
3. Matenda a shuga -
4. Zaka za ana
5. Kuyamwitsa
6. Mimba

1. 
   Buku la Maupangiri a Kuberekera, Kuchita - M., 2015. - 846 c.
2. 
   Zakharov Yu.L. Matenda a shuga Njira yatsopano yothandizira. SPb., Nyumba yosindikiza "Peter", 2002, masamba 544, kufalitsa makope 10,000.
3. 
   Astamirova, H. Njira zina za matenda ashuga. Choonadi ndi zopeka / Kh. Astamirova, M. Akhmanov. - M: Vector, 2010 .-- 160 p.

Ndiloleni ndidziwitse. Dzina langa ndi Elena. Ndakhala ndikugwira ntchito ya endocrinologist kwa zaka zoposa 10. Ndikukhulupirira kuti pakadali pano ndili katswiri pantchito yanga ndipo ndikufuna kuthandiza alendo onse omwe amapezeka pamalowo kuti athetse zovuta osati ntchito. Zinthu zonse za tsambalo amazisonkhanitsa ndikuzikonza mosamala kuti athe kufotokoza zambiri zofunikira. Musanagwiritse ntchito zomwe zikufotokozedwa pa webusayiti, kukambirana ndi akatswiri ndizofunikira nthawi zonse.

Kodi cholesterol ndiyowopsa

Cholesterol ndi mafuta onga ngati nyama ochokera ku nyama, omwe amalowa mthupi la munthu ndi chakudya, koma amathanso kupangidwa popanda maselo.

Thupi lofunikira mthupi la munthu limakhudzidwa ndikupanga bile acid, mahomoni, komanso njira zina zofunika kwambiri zamankhwala amuzolengedwa

Kuchuluka kwa cholesterol m'thupi la munthu kumatengera kalori wambiri ndi mafuta omwe amapezeka muzakudya. Ali aang'ono, kuchuluka kwa mafuta m'thupi omwe amadyedwa ndi chakudya sikuyambitsa kuchepa kwa thupi. Mukakalamba, kagayidwe kazakudya kamachepa.

Chifukwa chake chitsimikizo: si cholesterol yokha yomwe imakhala yangozi ku thanzi la anthu, koma yowonjezera zomwe zili m'thupi. Magawo a cholesterol amayenera kuyang'aniridwa ndi aliyense amene angafune kutalikitsa moyo wachinyamata komanso wachinyamata. Kutsatira zakudya zopatsa thanzi zomwe zakhazikitsidwa pamaziko a zakudya zomwe zimachepetsa lipid kumathandizira kuti mafuta a cholesterol azikhala otetezeka.

Cholesterol yowonjezera imayikidwa pamakoma amitsempha yamagazi, ndikupangitsa kukula kwa matenda amtima

Zinthu zikuluzikulu za zakudya

1. Zakudya zomanga thupi. Amapezeka mu zipatso ndi ndiwo zamasamba olemera kwambiri, komanso maphala. Mukamapanga menyu, osachepera 50-60% yazakudya zonse zopatsa mphamvu ziyenera kuperekedwa kwa zinthu zomwe zimakhala ndi zovuta zamafuta. Kotero chizolowezi cha tsiku ndi tsiku chakumwa chawo chizikhala 500-600 g, ambiri a ndiwo masamba ndi zipatso.
2. Miyezo yamafuta. Mulingo wa mafuta ophatikizika a polyunsaturated, monounsaturated komanso saturated ayenera kukhala 1: 1.
3. Mwa nyama ndi nsomba, zokonda zimaperekedwa ku nkhuku (zopanda khungu) ndi nsomba pamwamba pa nyama yanyama. Konzani mbale pogwiritsa ntchito njira zochizira kutentha monga kuphika, kuphika, ndi kuphika microwave.
4. Kuletsa pachakudya chamadzulo (pambuyo pa maola 19). Chakudya chamadzulo ndizopepuka momwe zingathere ndi kuphatikizidwa kwa zakudya zomwe zili ndi mawonekedwe amtundu wazomera. Ngati mutatha kudya chakudya sichinachoke, mutha kudya karoti 1, apulo kapena kumwa chikho 1 cha kefir.
5. Kuchepetsa kudya kwa zopatsa mphamvu pamaso pa kunenepa kwambiri. Pa avareji, kuchuluka kwa zopatsa mphamvu patsiku sikuyenera kupitirira 1200 Kcal.

Njira yodalirika yopezera chakudya chama hypolipidemic ndichakudya chokhala ndi zakudya zisanu - zitatu zazikulu ndi ziwiri zowonjezera.

Zakudya zopatsa thanzi ziyenera kukhala zapamwamba kwambiri, zosiyanasiyana komanso zopatsa thanzi kuti munthu azitha kudya zakudya zopatsa thanzi komanso kuwononga mphamvu

Mndandanda wazakudya zoletsedwa ndi zakudya zopatsa lipid

1. Mkaka ndi mkaka: zonona, batala, mkaka, tchizi, wowawasa zonona, tchizi tchizi, kefir, ayisikilimu, yogati ndi phala lililonse la mkaka.
2. Mtundu uliwonse wamafuta ndi mafuta a nyama: margarine, coconut ndi mafuta a kanjedza.
3. Mafuta onenepa a nyama (mwanawankhosa, nkhumba) ndipo amapanga kuchokera kwa iwo: soseji yophika, mafuta anyama, nyama ya nyama, nyama yowiritsa, nkhumba zophika, soseji, nyama zomata, nyama yodulira ndi nyama yam'chitini.
4. Khungu ndi nyama yofiyira nkhuku
5. Zosiyanasiyana: ubongo, mapapu, impso, chiwindi (kuphatikizapo phala).
6. Chiwindi, nsomba zam'madzi, nyama ya sturgeon, nkhono, shrimp ndi nkhanu.
7. Mazira ndi mayonesi opangidwa kuchokera kwa iwo.
8. Zinthu zapamwamba kwambiri zophika buledi komanso zopangidwa ndi confectionery zokonzedwa pogwiritsa ntchito mazira, mkaka ndi shuga.
9. Pasitala iliyonse.
10. Chakudya chofulumira: ma frie achi french, ma hamburger, popcorn, etc.
11. Nyemba za khofi, koko, chokoleti.
12. Uchi ndi shuga.
13. Zakumwa zokoma za kaboni ndi zakumwa zoledzeretsa.

Zakudya Zomwe Ziyenera Kukhala Gawo Lanu Zakudya Zatsiku ndi Tsiku

1. Mitundu yonse yamasamba atsopano ndi ozizira, omwe ndi oyenera kugwiritsa ntchito ndi peel. Amatha kuphika, kuwaphika ndi kuwotchera, kugwiritsidwa ntchito kuphika vinaigrette, msuzi wa beetroot ndi mbale zina zamasamba. Ma saladi osiyanasiyana amalimbikitsidwa kuti apangidwe kuchokera ku masamba atsopano.
2. Maphala, chimanga, mkate (zokonda zimaperekedwa ku mkate, chinangwa ndi dzulo).
3. Zitsamba ndi masamba: letesi, adyo wamtchire, basil, sorelo, anyezi wobiriwira ndi adyo, cilantro, parsley ndi katsabola.
4. Mavalidwe: msuzi wa soya, mpiru, ketchup, msuzi wa tkemali, adjika.
5. Mafuta opangira masamba: maolivi, mpendadzuwa, chimanga, chopendekera, thonje, soya.
6. Nkhuku zoyera zopanda khungu komanso ng'ombe yopendekera.
7. Zakudya Zam'nyanja: nsomba zam'nyanja, squid, kelp.
8. Mtedza ndi zipatso zouma.
9. Oatmeal yophika m'madzi.
10. Osakhudzidwa komanso kumwa: madzi, zakumwa za zipatso, tiyi ndi madzi.

Zogulitsa zina zonse zimaloledwa kuti zidyedwe, kumachepetsa zakudya zawo kawiri pa sabata. Chofunika sikuti kudya kwambiri.

Chakudya chopatsa thanzi

Chinsinsi chokoma komanso chopatsa thanzi

Chakudya cham'mawa mumatha kuphika phala yopangidwa kuchokera ku mpunga wa bulauni. Kuti muchite izi, gawo limodzi la mpunga wa bulauni limatsanulidwa ndi magawo atatu a madzi ndikuwaphika kwa theka la ola. Phula la kukoma ngati mbale yapa nsomba kapena nkhuku, kapena mwa mawonekedwe okoma, okoleretsa supuni 1 ya uchi.

Monga chakudya cham'mawa chachiwiri, kupatsa zipatso zilizonse kuli kwangwiro, kapena kapu yamkaka yamafuta ochepa ndikuluma ndi oyambitsa mpunga.

Chakudya chamasana, mutha kudzichitira nokha mbali ya oatmeal ndi shrimp yophika, kapena kuphika supu yamasamba yokometsedwa ndi zitsamba zonunkhira.

Zakudya zamadzulo zizikhala zopepuka. Chakudya ichi, zipatso zonse zomwezo, kapena gawo la kefir mafuta ochepa, zidzayenda bwino.

Maziko ambiri ophikira zakudya zochepetsa lipid ndi ntchito yake - kuchepetsa kuchuluka kwa zopatsa mphamvu ndi 30% pofuna kuonetsetsa kuti anthu akuchulukitsa kwambiri thupi

Chakudya chamadzulo chabwino komanso chopatsa thanzi chimatha kukonzedwa pogwiritsa ntchito nyama zowiritsa kapena nsomba zam'nyanja, zokongoletsedwa ndi masamba obiriwira atsopano.

Kutsatira zakudya zoyenera, zotsatira za ntchitoyi zitha kuonedwa pambuyo pa masabata atatu - mwina mudzakondwera ndi kuchepa kwa thupi ndi thanzi labwino.

Cholesterol imapangidwa mwachilengedwe ndi chiwindi ndipo kuchuluka kwake ndikokwanira kupereka zofunikira, kotero kuphatikiza kuchuluka kwazomwe zimapangidwira ndi chakudya kumapangitsanso kuchuluka kwake.

Chinsinsi cha zakudya zomwe zimachepetsa lipid ndikupereka zakudya zomwe zimachepetsa kuchuluka kwa mafuta m'thupi m'magazi, kotero kuchokera kuzakudya muyenera kupatula:

1. Zakudya zopepuka zomwe zimapangidwa mofulumira.
2. Mafuta ochokera ku nyama.
3. Cholesterol mu mawonekedwe ake oyera.

Chifukwa chiyani cholesterol yapamwamba imakhala yoopsa?

Cholesterol okwera kwambiri ndi vuto lalikulu lomwe lingayambitse zotsatirazi zotsatirazi:

• Kuchepetsa kwamitsempha yama mtima, komwe kumathandizira kukula kwa angina pectoris.
• Kuphwanya magazi kumapeto am'munsi, zomwe zimabweretsa kupweteka m'miyendo pakulimbitsa thupi.
• Kukula kwa magazi.
• Kutupa kwamitsempha yamagazi.
• Coronary thrombosis ndi chitukuko cha pachimake mtima kulephera.
• Kuzindikira khungu, komwe kumaoneka ngati mawanga achikasu, omwe amadziwika pankhope pawo.

Chakudya chotsitsa lipid ndi njira yodyetsera thanzi pozitenga pakudya zakudya zopatsa mphamvu, cholesterol, ndi mafuta aminyama zomwe sizivuta kuyamwa. Nutritionists amalimbikitsa kuti azitsatira anthu omwe ali ndi matenda amtima, komanso omwe amatengera matendawa.

Cholesterol ndi mafuta m'chilengedwe. Ndi gawo la ma steroids opangidwa modziyimira pawokha ndi maselo amthupi la munthu. Ngati cholesterol ndi yofunikira, ndikofunikira kuti njira yopambana ya biochemical.

Zinthu zambiri zothandiza ndizopezeka mu cholesterol:

• Kutenga nawo gawo pakapangidwe kake kofunika monga vitamini D3.
• Kupanga kwa bile acid.
• Kuteteza maselo ofiira amitundu mitundu poizoni wa hemolytic poizoni.
• Kuongolera kwa cell membrane cell.

Zakudya zochepetsera lipid ndizoyenera kwambiri m'gulu la achire, chifukwa zimachokera pazogwiritsa ntchito zakudya zomwe sizikhala ndi cholesterol yoyipa mthupi. Chifukwa cha izi, chakudyacho chimatha kuchiritsa ndipo nthawi yomweyo chimakulolani kuti muchotse mapaundi owonjezera.

Kodi zakudya zokhala ndi lipid-kuchepetsa

Mothandizidwa ndi lipid-kutsitsa zakudya mwa anthu, kuchuluka kwake kwa kugaya chakudya mosavuta komanso zinthu zina za cholesterol kumachepetsedwa. Cholesterol chowopsa chimapezeka kwambiri muzakudya zomwe zimakhala ndi ulusi wazomera mu mawonekedwe osungunuka komanso osapumira, komanso mafuta a mono- ndi polyunsaturated.

Monga mukudziwa, cholesterol yoyipa imayikidwa pazitseko zamitsempha yamagazi, ndikupanga zolembera za atherosulinotic. Chifukwa cha iwo, kayendedwe ka magazi kamasokonezedwa, ndikuwunda kwa magazi, mitsempha ya varicose imapangidwa.

Koma choyipa kwambiri ndi matenda a mtima (stroke, matenda a mtima, ndi zina). Cholesterol wokwera amakhala ndi zotsatirapo zake pa matenda ashuga. Pankhaniyi, chakudya cha hypolipidemic chimawonetsedwa pamavuto ambiri a pathological.

Werengani zambiri za zakudya zomwe zimaperekedwa kwa cholesterol yayikulu.

Kugwiritsa Ntchito Zabwino Komanso Zakudya

Chakudya chotsitsa lipid sicholinga chake kuti mafuta aziwotchedwa msanga, koma ndi othandiza kwambiri chifukwa chotsatira. Chifukwa chake, m'masiku 30 mutha kuchepa kuyambira 2 mpaka 8 makilogalamu, koma zotsatira zake zimakhala nthawi yayitali.

Ngati mungatsatire kwa miyezi iwiri, ndiye kuti thupi lanu lidzazolowera kugwiritsa ntchito zinthu zoyipa. Zotsatira zake, kulemera kumacheperachepera. Kupatula apo, simudzadya mbale zazikulu zofunikira.

Zabwino pazakudya zomwe zimachepetsa lipid:

• cholesterol yotsika
• resorption of atherosclerotic malo
• kusintha kwa mtima
• kuthamanga kwa magazi,
• kuwonda
• kukhuta kwa thupi ndi zinthu zofunikira,
• kuchotsa kwa zinthu zovulaza m'thupi,
• kuchepa kwamtima
• kupepuka m'thupi
• Kuchotsa kusowa tulo,
• kuchira monse.

Zakudya zotsitsa lipid sizofunikira, koma zimaganiziridwa kuti ndizoyenera, popeza ndizoyenera. Ngati mumapangira zakudya zanu za tsiku ndi tsiku pamaziko ake, mutha kuthana ndi mavuto ambiri azaumoyo.

Mfundo ndi malamulo azakudya

Chithandizo chilichonse cha zakudya chimakhala cholephera, ngati simutsatira malamulo apadera. Zakudya zotsitsa lipid zilinso ndi mfundo zake:

1. Ndi zoletsedwa kusala masiku osala kudya monga mtundu wa kusala kudya, popeza matenda ambiri, makamaka matenda amtundu 2, amatsutsana.
2. Muyenera kudya milingo yaying'ono.
3. Chakudya chimodzi chimayenera kukhala ndi mapuloteni, chakudya komanso mafuta ochulukirapo.
4. Chakudya chiyenera kukhala chosakanizika. Mwachitsanzo, akuyenera kudya magilamu 150 a nyama patsiku, zomwe zikutanthauza kuti mankhwalawa agawidwe pawiri.
5. Muyenera kuwerengera zopatsa mphamvu tsiku lililonse.
6. Zochita zapamwamba za tsiku ndi tsiku zapamwamba kwambiri siziyenera kupitirira 1200 kcal.
7. Sizoletsedwa kuphwanya dongosolo lazakudya.
8. Chakudyacho chimayenera kugawika osachepera 5 zakudya.
9. Simungathe kunyamulidwa ndi zodyera.
10. Nthawi pakati pa chakudya iyenera kukhala maola 2-4. Koma nthawi yausiku imachulukitsidwa mpaka maola 10.
11. Chakudya chomaliza chimayenera kukhala osachepera maola awiri asanagone.
12. Ngati simunakhalepo nawo masewera olimbitsa thupi, muyenera kukhala olimbikira kwambiri ndi kusamalira mawonekedwe anu akuthupi.
13. Sikoyenera kusuta. Izi zimachepetsa kagayidwe.

Nthawi zina, adotolo amatha kukupatsani zakudya zapamwamba zopatsa mphamvu tsiku lililonse kuposa 1200 kcal. Chowonadi ndi chakuti, mwachitsanzo, ndi shuga ndikulimbikitsidwa kudya zakudya zambiri. Kupanda kutero, zimapweteketsa thupi. Chifukwa chake, simuyenera kutsutsana ndi malingaliro a adotolo.

Ndi zinthu ziti zomwe ziyenera kutayidwa

• Kuphika makeke, makeke, makeke, ma cookie, makeke ndi zina zotero.
• Mbatata - yokazinga, anyezi, tchipisi.
• Maswiti, ayisikilimu, etc.
• Shuga, kupanikizana, kupanikizana, kusunga.
• Zopangira mkaka zomwe zimakhala ndi mafuta ambiri, zonona zamkaka, mkaka wokometsedwa.
• Gawo lamafuta a nkhuku ndipo nthawi zambiri mumakhala mafuta ambiri.
• Masamba osachedwa ndi osuta, nyama yankhumba, mafuta anyama.
• Chakudya chofulumira, pizza.
• Ena nsomba ndi caviar.
• Dzira yolk.
• Zakudya Zam'madzi: lobster, squid, cuttlefish, oysters, shrimp ndi zina nkhono.
• Makungu aamphaka, makamaka ochokera kuviniga, amasuta nyama.
• Mafuta ndi mafuta ochokera ku nyama.
• Zopanda: chiwindi, mtima, impso.
• Khofi wamphamvu kapena tiyi.
• Amamwa ndi mpweya.
• Mowa (kuphatikizapo zakumwa zoledzeretsa zochepa).
• Msuzi wamafuta ndi nyama yampira.
• Zonunkhira zochulukirapo.

Mndandanda wazinthu Zololedwa

• Mkate: tirigu monga osokoneza, mbewu zonse, rye.
• Zipatso ndi ndiwo zamasamba zatsopano, zophikidwa ndi kuphika.
• Mbale: oatmeal, mpunga wa bulauni, nyemba, nandolo, soya.
• Mtedza: mtedza, nthangala za sesame, njere za mpendadzuwa.
• Nsomba yamafuta (imakhala ndi omega-3s omwe amachepetsa cholesterol).
• Mpendadzuwa ndi mafuta a maolivi.
• Vinyo wofiyira pang'ono.
• Nyama yamafuta ochepa - nkhuku, nyama yamwana wamchere, nyama ya kalulu, ng'ombe, zinziri, nkhuku.
• Zowunda mkaka wowonda.

Zosintha zamasabata sabata

Zakudya zotsitsa lipid zimaphatikizapo zakudya zisanu patsiku. Tsiku lililonse muyenera kudya zakudya zosiyanasiyana. Ndipo onetsetsani kuti mukutsatira zonse zofunikira ndi zofunikira. Munjira imeneyi mokha mudzatha kuchita bwino kwambiri.

1. Chakudya cham'mawa choyamba chimakhala ndi oatmeal yophika (nthawi zonse pamadzi) ndi kapu ya tiyi wobiriwira.
2. Chakudya chamasana, mutha kudya saladi wa zipatso ndi mabulosi (zipatso ngati zingafunike, koma zopatsa mphamvu), zolemera 250 magalamu.
3. Chakudya chamasana, idyani phala la mpunga (200 g), tsabola wokhala ndi masamba (100 g kwathunthu) ndi msuzi wa apulo.
4. Pazakudya zam'mawa, perekani chidwi ndi 1 peyala ndi crouton ya mkate.
5. Chakudya chamadzulo, kuphika masamba borsch.

1. M'mawa, idyani saladi wamasamba ndi mafuta (ma gramu 250) ndikumwa tiyi wakuda.
2. Chakudya chamasana, dzithandizireni kuula ndi zipatso.
3. Pa nkhomaliro, wiritsani fillet ya nkhuku ndi phala la buckwheat. Kutumikira sikuyenera kupitirira 200 magalamu. Pangani pichesi mwatsopano.
4. Pazakudya zazakudya, idyani zipatso zouma (250 g).
5. Pakudya kwamadzulo, kuphika nsomba zamafuta ndikupanga saladi wamasamba. Muyenera kumwa mchere wopanda madzi.

1. Mutadzuka, dzilimbikitseni kufikira magawo 250 a tchizi wopanda mafuta a kanyumba, kumwa ndi nyemba za khofi wopanda shuga.
2. Chakudya chamasana, idyani mango ndi zipatso zina, imwani tiyi wobiriwira.
3. Pa nkhomaliro, pangani supu yokha kuchokera masamba (300 g gawo), ndikulolera kudya magawo awiri a mkate wa rye.
4. Masanawa, imwani kapu yamadzi ochepa popanda mpweya ndipo idyani saladi yama Greek.
5. Chakudya chamadzulo - ng'ombe yophika ndi masamba. Zakudya zonse za magalamu 400. Mutha kumwa mchere.

1. Chakudya cham'mawa, konzekerani gawo lambiri la phala la mpunga wopanda nsuzi, imwani msuzi.
2. Pachakudya chamasana, lolani owononga ochepa ndi lalanje 1.
3. Chakudya chamasana, konzekerani masamba borsch, kumwa kapu ya tiyi wakuda.
4. Masana - saladi wokhala ndi seaweed.
5. Chakudya chamadzulo - msuzi ndi oatmeal.

1. Chakudya cham'mawa, yophika mapira ndi kumwa tiyi wobiriwira.
2. Ndi nkhomaliro, pangani madzi amtundu wachilengedwe ndikudya ma tangerine angapo.
3. Chakudya chamasana, masamba borscht kachiwiri, koma ndi kuwonjezera kwa ng'ombe yaying'ono, tiyi wakuda.
4. Chakudya chamadzulo masana chimaphatikizapo saladi wa zipatso ndi mabulosi.
5. Chakudya chamadzulo - nsomba zowonda zam'madzi, kapu yamadzi amchere.

1. Chakudya cham'mawa, wiritsani phala la buckwheat m'madzi (200 magalamu) ndikumwa kapu ya tiyi wobiriwira.
2. Chakudya cham'mawa chachiwiri, konzani saladi yamadzi amchere ndi msuzi uliwonse wachilengedwe.
3. Chakudya chamadzulo, kuphika msuzi wa bowa ndi nsomba, kumwa madzi amchere.
4. Pakati pa tiyi, thirani tiyi wobiriwira, onjezerani ndi supuni ya uchi. Idyani apulo 1 (makamaka wobiriwira).
5. Chakudya chamadzulo chimaphatikizapo yophika mbatata ndi saladi wa masamba, msuzi wachilengedwe (onse magalamu 250 aliyense).

1. Chakudya cham'mawa, muyenera kukhala ndi khofi komanso oatmeal.
2. Chakudya cham'mawa chachiwiri - tiyi wobiriwira, mapichesi angapo.
3. Chakudya chamasana, kuphika msuzi wa kabichi waku Russia ndi nkhuku, imwani madzi amchere osakhala ndi mpweya.
4. Pazakudya zamadzulo, perekani zokonda ku kefir (mafuta okwera 1.5%) ndi mtedza.
5. Chakudya chamadzulo, masamba simmer ndi madzi.

Anthu ambiri amakhulupirira kuti kupezeka kwa cholesterol m'magazi ndi chinthu chosavomerezeka, zomwe zimayambitsa mavuto a kunenepa kwambiri ndikukula kwa matenda a mtima. M'malo mwake, cholesterol ndi chinthu chomwe chimapangidwanso m'thupi la munthu pakudya, chomwe chimagwiritsidwa ntchito pazakudya ndikuthandizira magwiridwe antchito ambiri a mahomoni. Zambiri, cholesterol ndiyofunikira, koma ikaunjikira m'thupi mopitilira, mavuto amayamba. Njira imodzi yothetsera vutoli ndi zakudya zomwe zimachepetsa lipid.

Kuchuluka kwa cholesterol yamagazi ndizosavuta kwambiri - ndizopatsa thanzi komanso kudya mopatsa chidwi pakuyitanidwa kulikonse. Zakudya zachangu, zomwe zimakhala ndi zopatsa mphamvu zochuluka, makamaka zimakhudza kuchuluka kwa mafuta m'thupi. Zotsatira za kadyedwe koteroko ndizosasangalatsa kwambiri ndipo zimawonekera kwambiri mawonekedwe a mapaundi owonjezera, kenaka mawonekedwe owonetsa matenda monga kugunda kwa mtima ndi ischemia. Munkhaniyi, tiona momwe mungachepetse cholesterol m'magazi kuti ikhale yoyenera ndikuchotsa mapaundi owonjezera, koma pakadali pano, dziwani kuti kodi cholesterol ndiyotani.

Mndandanda Wazogulitsa

Zakudya zotsitsa lipid ndi zakudya zapadera zomwe zimakhala ndi zakudya zina zomwe zimatha kusintha njira yotsatsira cholesterol m'magazi. Zakudya zoterezi ndizothandiza osati kwa cholesterol yambiri komanso yayikulu, komanso m'moyo watsiku ndi tsiku, ngati munthu akufuna kukhala ndi moyo wautali komanso wathanzi.

Zakudya zovomerezeka zomwe zimachepetsa lipid:

• zipatso ndi zipatso, zomwe zimatha kudya zatsopano komanso zophika,
• masamba omwe amathanso kuwotcha zonse zatsopano komanso zowotcha kapena poto,
• nsomba makamaka zam'madzi am'madzi, zomwe zimakhala ndi mafuta ochepa,
• nyama ya nyama monga: Kalulu, nyama yamwana wamkati, nkhuku, nkhuku,
• mkate kapena rye,
• mbewu za nyemba
• oatmeal
• mpendadzuwa kapena mafuta a maolivi,
• amadyera.

Ili ndiye mndandanda waukulu wazogulitsa zomwe ndi gawo la zakudya zomwe zimachepetsa lipid. Za zakumwa, mufunikiranso kungoona zakumwa zatsopano zomwe zakomedwa, zakumwa za zipatso, mchere wam'madzi wopanda mipweya, komanso tiyi ndi khofi wopanda shuga. Kuledzera sikuletsedwa konse, koma zowonjezerapo pa gawo ili.

Mndandanda Woletsedwa wazinthu

Ndizosavomerezeka m'magulu kugwiritsa ntchito zakudya zomwe zimakhala ndi mafuta amitundu yoyambira kwambiri.Mafuta ndizinthu zazikulu zomwe zimakhala ndi vuto osati pamatumbo amunthu, komanso chamoyo chonse. Chifukwa chake, ngakhale muzakudya za munthu wathanzi yemwe alibe wonenepa kwambiri komanso wowonjezera mafuta m'thupi, mafuta ochulukirapo amayenera kukhala ochepa.

Zogulitsa zomwe zaletsedwa pansi pa zakudya zomwe zimachepetsa lipid zimaphatikizapo:

• nyama ya nyama monga nkhumba, abakha, atsekwe,
• maswiti: maswiti, chokoleti, shuga, uchi,
• zopangidwa ndi ufa, mikate yoyera ndi mawonekedwe awo,
• zopangidwa mkaka zopanda make,
• Zakudya Zam'nyanja: nkhanu, khwangwala, shrimp,
• kumalongeza
• mayonesi, ketchup ndi margarine,
• mazira ndi zinthu zomalizidwa,
• ankasuta nyama.

Timaletsanso kugwiritsa ntchito madzi otsekemera, timadziti tosabadwa, komanso mowa mwa mtundu uliwonse komanso mosiyanasiyana. Zinthu zonsezi siziphatikizidwa pamndandanda wazinthu zofunikira chifukwa cha zovuta zomwe zimapangitsa pachiwindi cha munthu, komanso pakudya chamagaya ndi chamoyo chonse. Chifukwa chake, sayenera kuwachotsa pacakudya msanga, ngati mungaganize zolimbitsa thanzi lanu ndi kuchepa thupi.

Nthawi yakudya

Zakudya zotsitsa lipid zimakhala ndi njira yapadera pakudya chakudya, makamaka, muyenera kudziwa nthawi yomwe muyenera kudya kuti mukwaniritse zabwino.

1. Chakudya cham'mawa sichikhala mochedwa kuposa 9 koloko m'mawa, ndipo ndibwino kuti mukadye chakudya cham'mawa nthawi ya 8 koloko. Ino ndi nthawi yabwino yochotsa cholesterol m'thupi. Oatmeal wopangidwa kumene ndiye njira yabwino yothanirana ndi njira yochotsa cholesterol m'thupi.
2. Chakudya chotsatira ndi pakati pa maola 12.00 ndi 13.00. Chakudya chamasana, zakudya zabwino zowonjezera mphamvu ndi izi: supu zamasamba, msuzi, zakudya za protein, komanso masamba atsopano.
3. Pakati pa kadzutsa ndi nkhomaliro pafupi maola 11.00 amaloledwa kudya apulo imodzi kapena zipatso zina. Zofananazo ndizovuta pakati pa nkhomaliro ndi chakudya chamadzulo. Zakudya zokhazokha ziyenera kukhala kuzungulira 16.00, ndipo mutha kudya masamba kapena zipatso.
4. Chakudya chamadzulo sikuyenera kupitirira maola 1900. Iyenera kukhala ndi masaladi ndi mafuta az masamba, omwe amakhala ndi fiber. Chakudya chamadzulo, kugwiritsa ntchito kefir yamafuta ochepa kapena yogurt kumaloledwa.
5. Kudya pasanathe 1900 sikulimbikitsidwa, popeza zakudya zonse zadyedwa mosalephera ziziikidwa mu mawonekedwe a zopatsa mphamvu zochulukirapo.

Mwachangu zakudya

Kuchita bwino kwa zakudya zamtunduwu kumawonedwa pambuyo pa mwezi woyamba. Choyamba, kuchuluka kwa cholesterol m'magazi kumatsika, monga momwe adatsimikizira adokotala atatha kuyesa. Kale mwezi umodzi wakudya mutha kuwona kuchepa kwa thupi kuyambira 2 mpaka 5 kg. Kuphatikiza pa zonsezi, pakatha sabata yokhala ndi zakudya zopatsa lipid, munthu amamva bwino komanso amakhala ndi zochita zambiri. Pakatha miyezi ingapo, kufunitsitsa kudzaza m'mimba kudzatha, komwe kumapangitsa kuchepa kwa thupi m'zilonda zazikulu kwambiri.

Kuti mukwaniritse zotsatira zabwino kwambiri za kuchepa thupi, muyenera kuyang'anira masewera olimbitsa thupi komanso moyo wabwino. Ndikofunikira kusiya chizolowezi chosuta, chomwe chimachepetsa kagayidwe kazinthu ndikuchotsa poizoni m'thupi.

Zakudya zochepetsera lipid sizofunikira pamoyo, koma ngati muli ndi mavuto onenepa kwambiri komanso mafuta ambiri m'magazi, ndiye kuti ndibwino kumanga chakudya chanu pazinthu zotere ndikutsatira zakudya zoyenera. Nthawi ndi nthawi, ndikofunikira kuyang'ana kuchuluka kwa cholesterol ndikuletsa kukula kwake.

Momwe mungadye ndikatha kudya

Zakudya zotsitsa lipid ndizosachepera miyezi iwiri. Koma kulandilidwa kwazinthu zambiri pamwambapa kumawonedwa, zotsatira zake zimakhala zabwino. Komanso, zotsatira zake sizingakhudze kuchepa kwakukulu kwa thupi, komanso thanzi.Makamaka, mutha kuwona kusintha kwa kayendedwe ka mtima, ntchito yowonjezereka, kuwonjezeka kwakukulu kwa malingaliro. Kusowa kwa zotchingira m'matumbo kumapangitsa kuti magazi azituluka bwino, zomwe zikutanthauza kuti chidwi cha munthu ndi kugona tikhala bwino. Koma, ngati patatha miyezi iwiri chotsatira chakudyachi, wina abwereranso ku chakudya cham'mbuyomu, zotsatira zake zonse zidzakhala zopanda ntchito.

Ndikofunikira kwa munthu yemwe ali ndi mavuto amtima kuti asangodula cholesterol yamagazi, komanso zakudya zokha zolimbitsa thupi zofunikira pogwira ntchito ndikugulitsa ziwalo zambiri. Koma izi sizitanthauza konse kuti ngakhale mutamaliza chakudyacho, kutsatira kwambiri zakudya zomwe mwapangidwiratu kuyenera kupitilizidwa. Nthawi zina mungathe kudya kagawo ka maswiti kapena kudzichitira nokha nyama yokazinga. Koma ndikofunikira kuyang'anira kuchuluka ndi kuchuluka kwa zovuta zamtunduwu pakudya, chifukwa pang'onopang'ono amatha kudya moperewera.

Mukamaliza kudya zakudya zotsitsa lipid, zakudya za munthu zimatha kukhala ndi zotsatirazi:

• 15-20% ndi zinthu kuchokera pamndandanda woletsedwa
• 80-85% - zogulitsa pamndandanda wazololedwa.

Pokhapokha mwa njirayi ndizotheka kuchita zabwino, kuwonetseredwa posawonjezera kuchuluka kwa mafuta m'thupi ndi kuyambiranso pulogalamu "yolemera". Chifukwa chake, kudya sikofunika kwambiri kuti muchepetse kunenepa, komanso kukhala wathanzi komanso kulimbitsa chitetezo chathupi. Kutalika kwa zakudya zama hypolipidemic kumachitika, zotsatira zake zimakhala zabwino pamapeto pake. Ponena za nthawi yakudya, pano simungathe kuchita popanda malingaliro a katswiri wazakudya.

Zakudya zotsitsa lipid ndizakudya zomwe zimapangidwa kuti muchepetse mafuta m'thupi ndipo zotsatira zake zimachepetsa thupi. Zakudya izi ndizathanzi, motero, zimachotsa njala. M'malo mwake, muyenera kudya osachepera 5 patsiku, kupatula zakudya zokhala ndi cholesterol, mafuta ochepa komanso mafuta azinyama (osati kwathunthu) kuchokera pachakudya.

Mfundo zoyambira

Chofunika cha zakudya ndi kuchepetsa kuchuluka kwa zovulaza kwakanthawi. Simuyenera kudalira zotsatira zachangu, chifukwa cholinga chake sikukuchepetsa thupi, ndiko kuti, kukonza thanzi lanu. Izi zimatenga pafupifupi miyezi 3-4. Munthawi imeneyi, thanzi lathu lonse liziwoneka bwino ndipo, chifukwa, zimatenga pafupifupi 5-8 kg.

Komabe, muyenera kudya. Amatsindika kwambiri monga chimanga, zipatso, masamba, masamba, rye mkate ndi nyemba.
Sikoyenera kukana nyama kwathunthu. Ndikwabwino kusinthitsa nkhumba yamafuta ndi ng'ombe kapena nkhuku yopanda khungu. Mafuta ochokera pazidutswa amafunika kudulidwa.

Momwemonso amapita mafuta. Kukana mafuta kwathunthu kumakhala ndi zotsatirapo, kotero mafuta a masamba ayenera kupezeka muzakudya.

Malamulo oyambira sasiyana kwambiri ndi zakudya zina. Izi ndiye, ndizomwe zili ndi vuto lomweli, koma ndi zina zoletsedwa zamafuta omwe ali ndi cholesterol (batala, mafuta anyama, mazira a mazira, zinthu zamkaka, tchizi, mafuta, masuti osuta komanso ena).

Malamulo a zakudya

1. Osachepera chakudya 5 pa tsiku m'magawo ang'onoang'ono (inde 200-250 gr).
2. Chakudya chomaliza maora atatu asanagone.
3. Mafuta, yokazinga, amamenya ndi kuphika mikate siyiyenera kuyikidwa kunja, ndipo amakonda kuyipereka kwa mafuta owiritsa, otentha ndi owotcha.
4. Chiwerengero chokwanira cha zopatsa mphamvu ndi 1200-1300 kcal patsiku.
5. Mafuta ayenera kukhala osachepera 1.5-2 malita patsiku.
6. Shuga ndikofunikira m'malo ndi uchi.
7. Chepetsa mchere wambiri.
8. Mukamadya mazira, sankhani mapuloteni okha.
9. Kuperewera kwa mapuloteni a nyama kungathetsedwe ndi masamba (nyemba).
10. Kuchepetsa mkate, koma osachotsa, ndikofunikira pa rye dzulo.

Kwa nthawi yoyamba (chakudya chambiri, komanso nthawi yayitali), kuti zitheke kusankha zinthu zoyenera, mutha kugwiritsa ntchito gome.

Zakudya Zamtima

Malamulo oyambira ndi mfundo zomwezo zimafanana ndi zakudya zomwe zimachepetsa lipid, ndikusiyana:

• Mchere uyenera kuchepera.
• Madzi ayeneranso kukhala ochepa malita 1.2 patsiku.
• Zololedwa mbatata, uchi, mkaka.
• Zonunkhira, mbale zokometsera, ma legamu, sauerkraut ndizoletsedwa.

Hyperlipidemic otsika carb

Zakudya izi, kuwonjezera pa kuthana ndi mavuto azaumoyo, zimakuthandizani kuti muchepetse thupi moyenera.

Kuphatikiza pa mfundo zoyambirira za zakudya zabwino, muyenera:

1. Chepetsa mpaka 1000-1200 kcal patsiku.
2. Kumwa osachepera 2,5 malita a madzi oyera tsiku lililonse, pomwe mukumwa madzi ndi chakudya ndikuloledwa, kupuma kochepa musanadye ndi pambuyo pa mphindi 30-60.
3. Chitani zokonda zamasamba ochepera kalori: kabichi, nkhaka, tomato.
4. Osamadya pasitala, mbatata, nthochi, mphesa ndi zipatso zina zokoma, komanso zipatso.

Zakudya zilizonse pamwambapa zimavomerezedwa ndi akatswiri azakudya ndipo adalowa mkhalidwe wachipatala. Chifukwa cha mndandanda wazakudya zambiri zololedwa, mutha kudya zosiyanasiyana. Chachikulu ndichakuti palibe kumva kumverera kwa njala, popeza kusala kudya nkoletsedwa. Mutha kupitilira pachakudya chanu moyo wanu wonse, kumasulira ndikumakhala moyo, kwinaku kuchepa thupi komanso kukonza thanzi. Komabe, zotsutsana zina ndi zoyipa zimapezekanso.