Momwe mungachepetse cholesterol ya LDL - ndiyambira pati?

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Chiwerengero cha magwero omwe agwiritsidwa ntchito m'nkhaniyi ndi 18. Mudzalemba mndandanda wazomwe zili patsamba ili.

Cholesterol, chinthu cha waxy, chitha kutseka mitsempha ndikulepheretsa magazi kulowa mumtima, motero ndikofunikira kudziwa momwe mungachepetse LDL (cholesterol yoyipa). Mwamwayi, kutsitsa milingo ya LDL ndikosavuta kuposa kukweza milingo ya HDL. Umu ndi momwe mungachitire!

Kuchepetsa Cholesterol: Gawo # 1 - Kuchepa Kwambiri

Tikugogomezera kuti kuchepetsa thupi kulikonse kuyenera kukhala koyenera. Izi zikuyenera kuchitika wathanzi (!) m'njira yokhazikika. Pokambirana ndi omwe amakuthandizani pazaumoyo. Lero mutha kukumana ndi anthu ambiri omwe cholinga chawo chachikulu ndicho kuchepetsa hdl ya cholesterol! Chomwe chimapangitsa izi ndi kutsatsa mwankhanza mankhwala osokoneza bongo, omwe nthawi zambiri amakokomeza. Ichi ndichifukwa chake anzathu ena amapitilira muyeso ndipo samachotsa ngakhale chakudya chopatsa thanzi.

Kulemera kwa thupi kuyenera kuyang'aniridwa. Madokotala achi Dutch, pamaziko a kafukufuku wazaka makumi awiri, adanena kuti kuwonjezeka kwa kulemera ndi theka la kilogalamu kumabweretsa kuchuluka kwa cholesterol ndi magawo awiri. Mtsutso winanso wovuta ndi kuti pamene thupi lochulukirapo, cholesterol yambiri imapanga. Izi ndizomveka, motero tinapangidwa mwachilengedwe. Chifukwa chake, ngati simumangokhala onenepa kwambiri, komanso osatentha kwambiri, muyenera kuchepa thupi pang'ono kuti muchepetse mafuta a LDL, popanda kusiya thanzi lanu lonse.

Momwe mungachepetse cholesterol ya LDL - Malangizo othandiza:

• Ayi ku mafuta!

Pazakudya zanu za tsiku ndi tsiku, muchepetse zakudya zamafuta (kwakanthawi CHITSANZO chakudya chokazinga!)

• Gwiritsani ntchito mafuta a masamba nthawi zambiri (makamaka mafuta a maolivi).

Izi sizili ndi cholesterol yoyipa. Izi zitha kuwoneka patebulo losiyana (la mafuta) patsamba lathu ndi ndemanga zake.

• Osamadya mazira ambiri.

Izi sizitanthauza kuti muyenera kuwasiya kwathunthu. Ingogwiritsani ntchito mapuloteni kuphika. Popeza gawo lalikulu la cholesterol mu mazira limawonedwa mu yolks.

• Pofuna kutsitsa cholesterol - tsamira pa nyemba.
• Yesani kudya zipatso zambiri.

Ndi mphatso zachilengedwe izi zomwe zimachepetsa cholesterol - pectins.

• Onetsetsani kuti muphatikiza oatmeal muzakudya zanu

(kapena oat bran buns).

• M'malire oyenera idyani ng'ombe, yamwana.
• Idyani zambiri adyo (osachepera 2 cloves patsiku).
• Kuchokera pamitundu yosiyanasiyana ya mkaka osakhalitsa kwakanthawi siyani kusankha - pa skim mkaka.

Kuchita masewera olimbitsa thupi kumathandizira kuchepetsa cholesterol.

Gawo lotsatira ndikuchita masewera olimbitsa thupi. Mutha kuyesa pa nokha wowerengeka azitsamba omwe amachepetsa cholesterol, kutenga ma statins, etc. Koma ngati munthu ali ndi moyo wongokhala, ndiye kuti izi sizothandiza. Kupita patsogolo ndikwabwino komanso kopatsa chidwi. Koma masiku ano, anthu ambiri amagwira ntchito m'maofesi, atakhala m'makompyuta. Pobwerera kunyumba, amakhalanso pansi pamakompyuta kapena kugona pamadzi abwino. Chifukwa chake, mutha pang'onopang'ono, koma - kuwononga thupi.

Kuchita masewera olimbitsa thupi moyenera (ngakhale masewera olimbitsa thupi m'mawa) - muwononge bwino mafuta a cholesterol. Osangokweza mulingo wa cholesterol yabwino ya HDL, komanso mwa kuchepetsa kuchuluka kwa oyipa, i.e. LDL Katundu wambiri amathandizira thupi lathu kuchotsa mafuta, "kukhazikika" mukatha kudya. Ngati mafuta sangakhale "m'magazi kwa nthawi yayitali, ndiye kuti" singamamatirire "pazitseko zamitsempha zimachepa kwambiri.

Monga asayansi aku Brown University adazindikira, anthu omwe amachita kuthamanga mmawa amayeretsa matupi awo 75% mwachangu kuposa omwe amadzilimbitsa okha m'mawa, makamaka ndi kapu ya khofi ndi ndudu.

Kuchepetsa mafuta a cholesterol a LDL - malangizo othandiza:

• (yalangizidwa ndi: kwa achinyamata ochepera zaka 45) Ngati inu (!) ndinu athanzi, ndiye kuti muphatikizeni mu ndandanda yanu m'mawa kuthawa. Muyenera kuyambitsa bizinesi iyi m'magawo, i.e. kuyambira pa chiyambi, nthawi zambiri kuthamanga ndikuyenda. "Kukhazikitsa" sikuyenera kuyenda mtunda wautali, kuyamba yaying'ono - kuchokera pagulu limodzi m'bwaloli (osaposa 0.4 km).
• (chofunikira: kwa anthu opitilira 45) Ngati simungathe kuthamanga, yesezani tsiku lililonse (!) amayenda pa msinkhu watsopano (osachepera mtunda wa 3 kilomita).
• Masewera olimbitsa thupi (chofunikira:Kwa mibadwo yonse!). Ndikofunikanso paciyambi - osachulukira. Poyamba, pangani zocheperako zingapo pobwereza, pokhapokha pazoyenera: tsitsani khosi - onetsetsani zala, konzekerani manja - kwezani mapazi, ndi zina zambiri. Ndiye kuti, molingana ndi mfundo ya "pamwamba - pansi."
• Monga "ntchito yokhalitsa", komanso munthawi yopumula pamaso pa kompyuta chotsani "mphindi" kwa mphindi 10 - ola lililonse. Yesani kumangoyenda kwina kapena kumawotha.

Mwachitsanzo, iyi:

• Poyamba, bondo khosi (pafupifupi ma 7 ma "lamanzere - kumanja", "mmwamba ndi pansi", kasinthidwe kasanu ndi kawiri, 7 - patapita nthawi),
• pang'onopang'ono imirani kumapeto, kenako (mu "kugwa kwaulere") tsitsani zidendene pansi (ndipo nthawi 15-20).
• Pambuyo pake, mukupuma - kwezani manja anu, ndikutuluka mpweya - khalani pansi, ndikugwirani manja anu patsogolo panu (katatu),
• kupitilira, kuyenda pamalopo - osapitilira miniti.

Kodi timasankha chiyani: kutsika ndudu kapena cholesterol?

Monga a Mark Twain amakonda nthabwala: "Palibe chovuta kuposa kusiya kusuta ... Inenso, ndachita izi maulendo 33!" Lingaliro lalikulu la nkhaniyi ndi kutsitsa cholesterol, osati kukana kwathunthu zoyipa. Sitidzakuopani ndi zotsatirapo (munjira yowonetsera chithunzi cha mapapu osuta kapena zinthu zina zowopsa), tidzangopereka njira ina.

Njira ina yopweteketsa kusuta ...

Kwa mafani kuti "akweze", mophiphiritsa, ndudu ndi chida chothandiza kwambiri pochita zinthu (ndizolingalira bwino) kapena popumulako. Chifukwa chake, mutha kumasuka popanda kuvulaza thanzi. M'malo mosuta, ingoyeserani kumvetsera nyimbo zabwino, zabwino. Monga asayansi aku USA adatsimikizira: nyimbo zopumula zapadera zimathandizira kuchepetsa cholesterol ya LDL! Makamaka molumikizana ndi zakudya zoyenera komanso zolimbitsa thupi zolimbitsa thupi (monga tidalemba pamwambapa).

Zimatsimikiziridwa: nyimbo zopumula zapadera zimathandizira kuchepetsa cholesterol!

Momwe mungachepetse cholesterol popanda mankhwala?

Mafuta a cholesterol amapezeka mu mawonekedwe a lipid ndi protein protein, lipoprotein. Kutengera mtundu wa zovuta zonse za cholesterol yathunthu, yomwe imatsimikiziridwa ndi kusanthula kwa magazi, lipoprotein yama "molechero" abwino komanso kuchepa kwa maselo ("oyipa") amalekanitsidwa. Chiwerengero cha lipoprotein zabwino ndi zoyipa zimatchedwa coheroffer ya atherogenic, kuwerengetsa malinga ndi kakhazikitsidwe: kusiyana pakati pa cholesterol yokwanira ndi yayikulu yama cell imagawidwa ndi chisonyezo cha lipoprotein yotsika kwambiri. Chiwerengero choyenera ndi 3 kapena kuchepera. Ndi coeff okwanira 5, akuwonetsa chiwopsezo chachikulu kapena kukulitsa kwa atherosulinosis yomwe yayamba.
Kuchepetsa cholesterol ndi mankhwala kwawonetsa kuti mukatenga chinthu chimodzi chothandiza kwambiri - ma statins - kuchuluka kwa cholesterol kokwanira kumachepa, ndipo "chabwino" (ndi 30%) ndi "oyipa" (ndi 50%), komwe kumakhudza thupi. Pochita zamankhwala, magulu awiri a mankhwalawa amagwiritsidwa ntchito pochiza - fibrate ndi ma statins. Mafayilo amaonedwa kuti amagwira bwino ntchito limodzi ndi ma statins.

Kumwa mankhwala kumathandizidwa ndi gulu la odwala omwe ali ndi vuto: ndi vuto la mtima, kuwonongeka kwa mtima, matenda amphongo kapena mbiri ya opaleshoni ya mtima, komanso chiopsezo chotenga matenda ophatikizana ndi cholesterol yayikulu. Njira ya chithandizo ndi yayitali, ndipo pachiwopsezo chochepa, kugwiritsa ntchito mankhwala omwe amakhudza mwachindunji kuchuluka kwa lipoproteins amakuwona ngati osayenera.
Kuchepetsa cholesterol yamagazi, ma asidi a bile, nicotinic acid, mayamwidwe a cholesterol, ndi mankhwala ena amagwiritsidwanso ntchito. Pakadali pano, njira zamankhwala zosagwiritsa ntchito mankhwala zimalimbikitsidwa kuti muchepetse cholesterol pamlingo winawake.

Zochita zolimbitsa thupi kukhazikitsa mafuta m'thupi

Chithunzi: Jacob Lund / Shutterstock.com

Izi zimakhudza anthu onse omwe ali ndi cholesterol yayikulu magazi, koma makamaka kwa iwo omwe amakhala ndi moyo wongokhala, kuphatikiza ntchito yokhala pansi ndi zochitika zochepa patchuthi. Hypodynamia ndilimodzi mwazinthu zazikulu zomwe zimayambitsa kunenepa kwambiri, zomwe zimapangitsanso mwayi wa kuchuluka kwa cholesterol.

Zochita zilizonse zolimbitsa thupi - kuyenda, kuthamanga, kusambira, masewera, masewera olimbitsa thupi - kumayendetsa kagayidwe m'thupi ndipo kumathandizira kuthetsa stasis ya bile mu njira ya biliary, yomwe imathandizira pakudziyimira palokha cholesterol.
Kuyenda ndi kuthamanga ndikulimbikitsidwa makamaka: masewera awa, malinga ndi maphunziro, amathandizira kwambiri kuti magazi azungulira moyenera komanso kuti magazi a mafuta owonjezera azidutsa.

Zizolowezi zoipa komanso thanzi limodzi

Pali kulumikizana komwe kumanenedwa pakati pa kunenepa kwambiri ndi mafuta ambiri m'mwazi. Kulimbitsa thupi kumathandizira kuchepetsa mafuta m'thupi. Ngati kukwaniritsa mtundu wabwinobwino wa thupi lolingana ndi zaka komanso mawonekedwe a kugonana ndi kukula kwa magawidwe sikungatheke ndi zakudya komanso zolimbitsa thupi, kufunsa katswiri ndikofunikira.

Fodya siikhalidwe yokhayo ayi. Kukhazikika kwa chikonga, utsi wa fodya ndi ma carcinogens kumakhudza thupi lonse, kuphatikiza kuwonjezera chiwopsezo chotenga matenda a atherosulinosis: kuchepa kwa kagayidwe kake kamapangitsa kuti pakhale kuchuluka kwa cholesterol komanso kuchepa kwa gawo la kuchotsedwa kwa dongosolo la magazi.
Mowa ndi chinthu chomwe chimasokoneza thanzi. Pali lingaliro losatsimikizika malingana ndi momwe kumwa moledzera (osapitirira 200 ml ya vinyo wowuma patsiku) kungakhudze kwambiri njira yochepetsera cholesterol. Lingaliro losasinthika pankhaniyi silinayambike chifukwa choperewera pa maphunziro akulu, koma kuvulaza chifukwa chomwa tsiku ndi tsiku ngakhale zakumwa zoterezi kumapitilira zabwino zomwe zingakhalepo.

Zizolowezi zoyipa zimakhudzanso magazi a cholesterol. Kuchuluka kwa zakudya zamafakitale komanso shuga wambiri m'zakudya ndi zakumwa ndizinthu zina zomwe zimapangitsa kuti pakhale cholesterol plaque komanso chitukuko cha atherosulinosis. Kuchotsedwa kwa zakudya zamafuta omwe amakhala ndi mafuta a hydrogenated (margarine, zakudya zamafuta amkaka, zinthu zambiri zotsekera, zakudya zosavuta, chakudya chothamanga, chakudya chokazinga, ndi zina zotere) zimathandiza kuchepetsa cholesterol yamagazi pochepetsa kuchuluka kwa lipoproteins zamagetsi ochepa. . Kuchepetsa kumwa kwa shuga mwanjira iliyonse (zakumwa, mbale, maswiti, ndi zina zotere) kumatsimikizira kuchepa kwa magazi a glycemic index ndikuthandizira kupanga "cholesterol" chabwino "chochepa.
Chifukwa chake, kukhala ndi moyo wathanzi, kuchita masewera olimbitsa thupi, komanso kusiya zizolowezi zoyipa kumathandiza kuti muchepetse cholesterol yopanda mankhwala.

Matenda, mikhalidwe ndi mankhwala omwe amalimbikitsa cholesterol

Mthupi, cholesterol imatha kudzikundanso chifukwa cha kukhalapo kwa matenda kapena mukamamwa mankhwala ena ake. Mimba, matenda a chiwindi, kapamba, mtundu 1 ndi matenda ashuga 2, matenda oopsa, hypothyroidism zimabweretsa kuchuluka kwa cholesterol.
Kuwonjezeka kwa cholesterol kungakhalenso zovuta zina zamankhwala. Nthawi zambiri izi zimachitika ndi ma immunosuppressants ambiri, mankhwala a mahomoni a steroid, njira zakulera zamkamwa. Ndi chithandizo cha nthawi yayitali ndimankhwala a magulu awa, kuwunika kawirikawiri mafuta a cholesterol ndikofunikira.

Mkhalidwe wakuthupi momwe mukuwonjezeka kwachilengedwe kwa cholesterol popanda zovuta zoyipa zimaphatikizapo nthawi ya phwando. Kusintha kwa mahomoni panthawi yoyembekezera kumathandizira kupanga lipoproteins, ndipo kuyezetsa magazi kungawonetse pafupifupi cholesterol yokwanira. Ichi ndi chizolowezi chakuthupi chomwe chimathandiza kukula kwa mwana wosabadwayo ndikukhalanso ndi thanzi la mayi. Popanda chiopsezo chophatikizika (matenda a mayi wapakati, ma pathologies, ma dysfunctions, omwe amatha kuwonjezereka ndi kuchuluka kwa lipoproteins), izi sizifunikira kuwongolera komanso kulowererapo kwa achipatala, cholesterol sikuvulaza thupi ndipo zidziwitso zake zimabwereranso pambuyo pobala.

High Cholesterol: Mfundo Zazakudya

Zakudya zoyenera ndizimodzi mwazinthu zazikulu zosagwiritsa ntchito mankhwala ochepetsa cholesterol. Komabe, musanafunse kuti ndi zakudya ziti zomwe zimachepetsa cholesterol m'magazi, ndikofunikira kudziwa kuti ndi mitundu yanji ya zakudya ndi zakumwa zomwe zimathandizira kuwonjezeka kwake: ndizosatheka kukwaniritsa zabwino pakudya zakudya zomwe zimapsa "cholesterol" pamodzi ndi zakudya zopanda pake.

Chithunzi: Foxys Forest kupanga / Shutterstock.com

Chopanga chachikulu chomwe chimakhudza kukula kwa cholesterol ndi mafuta, kotero zakudya za matendawa zimadalira pakuchepetsa kwakukulu kwa zakudya zomwe zili ndi chinthu ichi. Ndikofunikira kuchepetsa kapena kupatula kwathunthu muzakudya za tsiku ndi tsiku monga:

• nyama ndi nkhuku zamitundu yamafuta,
• misuzi yamafuta ambiri (kuphatikiza mayonesi ndi zovala za saladi kutengera izi),
• nyama yolimba, msuzi wa nsomba ndi msuzi,
• makeke, maswiti, confectionery, chokoleti,
• zopweteka zamtundu uliwonse,
• mkaka ndi mkaka, kuphatikiza batala, mafuta olemera (oposa 5%).

Teyi yamphamvu, khofi, cocoa ndi zakumwa zotsekemera sizilimbikitsidwanso.
Zogulitsa zomwe zimakhala ndi mafuta osakanikirana ndi ma hydrogenated siziphatikizidwa mwapadera: zinthu izi nthawi yomweyo zimachulukitsa cholesterol yotsika ndikuchepetsa kuchuluka kwa "zabwino", zochuluka maselo.
Muyenera kudya pafupipafupi, mokwanira, kupatsa chidwi kukongoletsa zinthu: kuphika, kuphika, kutsitsa, kuwotcha kapena kuphwanya, kuchepetsa kuwaza ndi kugwiritsa ntchito mafuta kapena mafuta. Masana, zakudya zitatu zitatu (kadzutsa, nkhomaliro, chakudya chamadzulo) ndi chakudya chimodzi kapena ziwiri zowonjezera (nkhomaliro, chakudya chamadzulo) ziyenera kuchitika.
Malangizo akumwa ndiofunikanso: malita awiri (magalasi 8) amadzimadzi, makamaka madzi oyera, tiyi wazitsamba, ma compotes, zakumwa za zipatso, timadziti tangofika kumene, ayenera kumamwa.

Maphikidwe a folks ndi zakudya zomwe zimatsitsa cholesterol

Zogulitsa zomwe ndizoyang'anira zachilengedwe zamafuta a cholesterol zimagwiritsidwa ntchito kuchepetsa kuchuluka kwa "koyipa" ndikuwonjezera cholesterol "yabwino" mu mawonekedwe ake oyera muzakudya, komanso mawonekedwe a tinctures, decoctions, teti mu mankhwala ena.Ndipo momwemo ndi momwe mungagwiritsire ntchito njira ina, ndikofunikira kukumbukira kupezeka kwa zotsutsana: mwachitsanzo, 2-zipatso za 2-3 zaiwisi zosaphika (monga wowerengeka wowerengeka, adyo wosadulidwa umathiridwa mu mafuta a maolivi kapena mowa ndikugwiritsira ntchito ngati msuzi wamatsenga ndi tincture, wogwiritsidwa ntchito mosavomerezeka) thandizirani osati kokha cholesterol, komanso mulimbikitse makoma amitsempha yamagazi. Njira iyi, komabe, siyikulimbikitsidwa kwa anthu omwe ali ndi matenda am'mimba. Chifukwa chake, musanayambe zakudya zamtunduwu, ndikofunikira kuganizira za contraindication, momwe thupi limagwirira ndi mawonekedwe a munthu payekha.

• Fistosterols kuti muchepetse cholesterol

Zinthu zofunikira kwambiri kukonza cholesterol ndizomera zam'madzi (phytosterols): zimathandizira kukulitsa lipoproteins yapamwamba, pomwe kutsika mafuta ochepa amolesterol. Ma phytosterols ndi gawo limodzi la zakudya zophatikiza ndi zakudya, koma ndi chakudya amatha kulipeza moyenera.

Avocado amadziwika kuti ndi imodzi mwazinthu zodziwika bwino kwambiri pakati pa zinthu zomwe zimakhala ndi zakudya: malinga ndi zotsatira zake, kuphatikiza tsiku lililonse pazakudya za theka la mwana wosabadwayo kwa masiku 30 (malinga ndi malamulo azakudya) kumathandizira kuchepetsa cholesterol ndi 8%, pomwe lipoproteins yapamwamba imakwera ndi 13% . Zakudya zamafuta ochepa nthawi yomweyo zimapereka kuchepa kwa 5%.

Kugwiritsa ntchito bwino kwa zinthu zosiyanasiyana pokonza cholesterol kumachokera pa kuchuluka kwa mitundu yamitundu yazikhalidwe. Mukuyenera kudziwa kuti zinthu zomwezo zomwe zimapezeka m'zosungirako mukatha kupanga mafakitale zimasiyana pakapangidwe ndi zinthu zonse zofunikira komanso zovulaza. Mwachitsanzo, kuwerengetsa kwa kuchuluka kwa ma phytosterols m'mafuta a azitona kumaperekedwa kwa mafuta ofinya osanikizidwa-oyamba, ndipo zotsatira zofananira siziyenera kuyembekezeredwa m'malo mwake ndi zosankha zotsika mtengo kapena zabwino.

Zinthu zomwe zimakhala ndi ma phytosterols zimaphatikizanso mtedza wa paini, mafuta a flaxseed ndi njere (ndi msanganizo wake, urbec), maamondi, mafuta a azitona omwe amapanikizidwa kwambiri ndi avocado omwe atchulidwa kale.

Mwanjira yake yoyera kapena nsomba mwachindunji, mafuta a nsomba ndi othandiza kwambiri ku cholesterol yokwera, monga momwe zimakhalira ndi ma statins achilengedwe. Mafuta a Omega-3 ali ndi udindo wowongolera milingo ya lipid ndikuwongolera kuchuluka kwa lipoproteins yapamwamba komanso yotsika.
Zapamwamba kwambiri zomwe zimakhala ndi mafuta achilengedwe poyerekeza ndi mphamvu yotsika kwambiri ya minofu yodziunjika ndi Mercury imawonedwa m'mitundu yamtchire ndi sardine. Ndikofunikira kukumbukira malamulo opaka mafuta osinthika: mukamazinga, mafuta ambiri amawonongeka, motero, nkofunika kugwiritsa ntchito nsomba yophika, yophika, yophika kapena yophika.

• Zotsatira za fiber pa cholesterol

Kafukufuku akuwonetsa kuti ngati mumayamba tsiku lililonse ndi oatmeal (osaphika nthawi yomweyo), ndiye kuti patatha mwezi umodzi mlingo wa lipoprotein umatsika ndi 5%. Zomwezi zimawonedwa pomwe chimanga chambiri, buledi wonse wa tirigu, nyemba (makamaka mphodza ndi soya), mbewu za fulakesi ndi masamba a oat zimaphatikizidwa muzosankha.
Zakudya zamafuta ambiri zimathandizira kuyang'anira cholesterol: miyezi iwiri ya kudya tsiku lililonse kwa 100 g ya chinangwa pafupifupi kumathandizira kutsika kwa lipoprotein ndi 14%, komanso kumathandizira kuchepetsa thupi komanso kusintha kugaya.
Nthambi zitha kusakanikirana ndi chimanga chophika chimanga, kuwonjezeredwa kefir, yogati, komanso kusinthitsa mkate ndi makeke okhazikika mosiyanasiyana ndi oat chinangwa.
Chimodzi mwazakudya zodziwika bwino komanso zopatsa thanzi kwambiri zomwe zimapezeka m'magulu onse a anthu ndi kabichi yoyera. Pazifukwa zochizira, tikulimbikitsidwa kuti muphatikize menyu kuchokera pa 100 g yatsopano, yophika, yophika kapena sauerkraut patsiku.

• Ma polyphenols ku Berries ndi Zipatso

Chithunzi: Marian Weyo / Shutterstock.com

Kuwongolera kwakukulu kwa lipoproteins kungatheke ngati pakukulitsa kupanga kwamphamvu maselo ambiri. Ma polyphenols - zinthu zomwe zimathandizira kupanga lipoprotein yapamwamba kwambiri - zimapezeka m'mafuta a azitona, komanso zipatso za mtundu wofiira ndi wa violet: ma buluu, maulosi ophatikizika, makangaza, mphesa zakuda, ma cranberries, sitiroberi, sitiroberi. 150 g yazipatso kapena puree ya zipatso patsiku kwa masiku 60 amathandizira kuwonjezeka kwa cholesterol "yabwino" ndi 5%, ndi zipatso za cranberry okhala ndi voliyumu yomweyo - mwa 10%.

Miphika ndi mbatata zosenda mutha kumatha kudya osati mwamafuta okha, komanso kukonzekera mabulosi osakanikirana, kuphatikiza ndi zokometsera (tchizi chamafuta ochepa, yogati), kupanga timadzi tokhathamira ndi zakumwa zamtundu wa zipatso.
Mu zipatso za mphesa, peel wandiweyani ndi mbewu zimadziwika kuti ndizothandiza kwambiri, zimathanso kudyedwa mkati. Nthawi yomweyo, phindu la vinyo wa mphesa pakuchepetsa cholesterol limakokomeza: phindu la zinthu zomwe zimapangidwa pakukonzekera kwa juwisi kukhala chakumwa chaukali chimachepa, ndipo kuchuluka kwa zovuta zake kumakulira.

• Garlic imathandizira cholesterol yotsika: momwe mungagwiritsire ntchito

Ma cloves adyo mwatsopano amakhala ndi kuchuluka kwakuthupi kwachilengedwe. Ndikuphatikizidwa kwa tsiku ndi tsiku kwa ma clove atatu mu menyu, zotsatira zabwino zimadziwika.
Garlic iyenera kudyedwa osaphika. Itha kuwonjezeredwa ku mbale zakonzedwa (masamba ophika, masaladi, sopo) woponderezedwa, kulimbikira mafuta a azitona ndikugwiritsa ntchito adyo ngati msuzi wa saladi (supuni 1 patsiku). Kuti izi zitheke, pamafunika adyo nthawi yayitali komanso yokhazikika, yomwe siyikulimbikitsidwa kwa anthu omwe ali ndi matenda am'mimba komanso matumbo.

• Magnesium a Cholesterol Akulu

Cholesterol m'magazi ndiyowopsa osati kokha, komanso mphamvu "yomamatira" kukhoma la mitsempha ndikupanga cholesterol plaques. Nthawi zambiri, mpaka kuchuluka kwa cholesterol, maselo okhala ndi khoma lamkati lamitsempha yamagazi amatha kubwezeretsa lipoprotein. Cholesterol wotsika kwambiri woyenda mozungulira m'magazi amatha kutulutsidwa m'thupi.

Koma ndi kuchepa kwa kuchuluka kwa magnesium mu minofu, kuthekera uku kumatsika, ndipo triglycerides imakhazikika pamakoma a mitsempha. Kugwiritsa ntchito zakudya zomwe zili ndi kuchuluka kwa magnesium kumathandiza kupewa atherosulinosis komanso kumachotsa cholesterol "yoyipa" m'makoma a dongosolo la magazi.
Kabichi yoyera imakhala ndi michereum, makamaka mu sauerkraut, mbatata zophika, nyemba (nyemba, nyemba zofiira, mphodza), nthochi, tirigu ndi soya, mtedza ndi mbewu.

Vitamini D wokhala ndi mawonekedwe osungunuka m'mafuta amatha kutengedwa ngati mankhwala kapena zowonjezera chakudya, komanso amathandizira pakapangidwe kake kodziimira payekha m'thupi, pomwe mumakhala mpweya wabwino nyengo yotentha.

Vitaminiyi amachepetsa bwino kuchuluka kwa lipoproteins yotsika kwambiri komanso amathandizira kukulitsa kuchuluka kwamankhwala olemera. Kafukufuku amatsimikiziranso kuyanjana kwa mavitamini D okwanira mthupi komanso chiopsezo chochepetsa matenda opatsirana ndi mtima.
Kukondoweza kwachilengedwe komwe kumapangidwa ndi vitamini m'thupi ndikofunikira, ndipo musanayambe kukonzekera, muyenera kufunsa katswiri, popeza pali zotsutsana zingapo (matenda ndi matenda a chithokomiro, chiwindi, impso, ndi zina).

Background lipid kagayidwe kachakudya

Musanafike pochotsa zotsatirapo zake, ndikofunikira kukhazikitsa chomwe chimayambitsa vuto la cholesterol. Mlingo wa cholesterol ungasinthe ndi:

• Kunenepa kwambiri
• Kusuta kwanthawi yayitali
• Hepatic insufficiency (mwachitsanzo, ndi kusayenda kwa ndulu yolumikizana ndi uchidakwa),
• Matenda a shuga
• Mahomoni owonjezera a adrenal,
• Khalidwe labwino
• Chakudya chopanda malire (kuchepa kwa fayilo, kupsa kwa zakudya zamafuta, zakudya zam'mimba zomwe zimakhala ndi squash, confectionery),
• Kuperewera kwa mahomoni (chithokomiro cha chithokomiro, dongosolo la kubereka),
• Hyperacaction of insulin,
• Kulephera kwina
• Kugwiritsa ntchito mankhwala ena
• Matenda amtundu - dyslipoproteinemia.

Osati mapiritsi okha omwe amachotsa izi zofunika. Statin, omwe amalembedwa kuti achepetse chiwopsezo cha kugwidwa ndi matenda a mtima, ali ndi zovuta. Momwe mungachepetse cholesterol kunyumba mwachangu popanda mankhwala? Chida chosavuta kwambiri ndi kupewa: ntchito zakunja, ntchito zolimbitsa thupi.

Ngati njira zobwezeretserani moyo wathanzi sizikwanira, mutha kudziwa zomwe apeza monga mankhwala achikhalidwe. Koma, mulimonsemo, muyenera kuyambira ndikuwunika ndi kufunsira akatswiri.

Njira zopezekera zotsitsa cholesterol popanda mankhwala

Kusankha kwa zakudya zamafuta ochepetsera mafuta m'thupi ndi njira yayikulu yosinthira kuchuluka kwa lipid popanda mankhwala. Poyerekeza ndi kuchepa kwa kuchuluka kwa cholesterol yoyipa ", ndikofunikira kusungitsa" zabwino "- lipids yapamwamba kwambiri yomwe imalepheretsa mapangidwe a cholesterol plaques ndi atherosulinosis.

Momwe mungachepetse cholesterol yopanda ma statins? Masewera olimbitsa thupi omwe amayeretsa magazi ochulukirapo omwe adayikidwa pabedi lamitsempha amathandizira kukonza magwiridwe antchito oyenera komanso oyipa a cholesterol. Kuthamanga ndizoyenereradi. Malinga ndi akatswiri, othamanga amasulidwa ku mafuta omwe amalowa mthupi kuchokera kunja, 70% yothandiza kwambiri kuposa othandizira ena amachitidwe ena olimbitsa thupi.

Mutha kusunthika kamvekedwe ka thupi, kugwira ntchito mdziko muno mu mpweya watsopano, mutha kumachita zovina, kusinthasintha thupi, kusambira - mitundu yonse ya minofu yolimbitsa thupi imakhazikika m'maganizo ndikukhala bwino, mukukhala ndi zotsatira zabwino paboma lamankhwala.

Mukulu, pakakhala zovuta zamtima, kuyenda pafupipafupi kwa mphindi 40 kumathandizira kuchepetsa cholesterol popanda mankhwala, kuchepetsa mwayi wa atherosulinosis ndi zotulukapo zake ndi 50%. Ndikofunikira kuti anthu okalamba azilamulira zamkati (mpaka 15 kumenyedwa / mphindi) ndi kupweteka mtima.

Kutopa mopitirira muyeso kumachepetsa thanzi ndi kapangidwe ka cholesterol “chabwino”.

Mtundu wa kunenepa kwambiri wa Android, mafuta ochulukirapo akagawidwa m'chiuno ndi pamimba, ndiwopseza kwambiri matenda ashuga, matenda oopsa, matenda a mtima, komanso atherosclerosis. Yang'anani magawo anu: mulingo woyenera kwambiri ndi 94 cm (kwa amuna) ndi 84 cm (kwa akazi), pomwe chiuno chomayang'ana m'chiuno sichiyenera kupitirira chifukwa cha 0.8 kwa akazi ndi 0,95 kwa amuna.

Momwe mungachepetse cholesterol yopanda mapiritsi? Mwa zina mwazakumwa zomwe zimakhudza kwambiri zizindikiro za HDL, kusuta kumakhala pamalo apadera. Kukhudzana ndi ziwalo zonse zofunika, ma carcinogens ndi phula kuchokera ku utsi wozikidwa pa fodya ndi zina zowonjezera zowonjezera sikuti kumangochulukitsa chiopsezo cha atherosulinosis, komanso kumapangitsa kukula kwa zilonda zam'mimba zopweteka.

Asayansi sagwirizana za mowa. Kuledzera kwauchidakwa kumawononga thupi lonse - kuchokera pachiwindi ndi kapamba mpaka mtima, ubongo ndi mitsempha yamagazi. Kumwedwa nthawi zonse ndi 50 g ya zakumwa zoledzeretsa kapena 200 g ya vinyo wouma kumawonedwa ndi ambiri kukhala kothandiza poteteza mafuta m'thupi.

Nthawi yomweyo, Association of American Cardiologists siyipatula mowa ngati njira yoletsera.

Madzi mankhwala

Njira yothanirana ndi kupatuka kwa cholesterol ndi chithandizo cha juisi. Kupanga njira yochepetsera kunenepa, akatswiri adazindikira kuthekera kwake kuchepetsa kuchuluka kwa lipids m'magazi ndikuyeretsa magazi a poizoni.

Kwa masiku 5 a chakudya chotere, mutha kutsitsa cholesterol popanda ma statins:

1. Patsiku loyamba, tengani 70 g yatsopano yosenda yotsekerera ndi 130 g ya karoti,
2. Tsiku lotsatira, tambalayo wakonzedwa molingana ndi Chinsinsi: 70 g wa beetroot, 100 g wa karoti ndi 70 g wa nkhaka watsopano. Simungagwiritse ntchito msuzi wa beetroot mukangogwiritsa ntchito: kuti muchepetse mkwiyo wake, madziwo ayenera kusungidwa mufiriji kwa maola 2-3,
3. Pa tsiku lachitatu, tengani 70 g ya apulo watsopano ndi msuzi wa udzu winawake, ndikuwonjezeranso 130 g a msuzi wa karoti ku chakumwa,
4. Zotsatira zochizira patsiku lachinayi zakonzedwa kuchokera ku 130 g ya karoti watsopano ndi 50 g kabichi,
5. Patsiku lomaliza la maphunzirowa, ingomwerani 130 g yamadzi a lalanje.

Mankhwala azitsamba kuti muchepetse mafuta m'thupi

A herbalists amati kugwiritsa ntchito bwino zitsamba pakubwezeretsa metabolid ya lipid sikotsika kuposa mankhwala. Momwe mungachepetse cholesterol yopanda mapiritsi?

Nayi maphikidwe otchuka:

• Caucasian Dioscorea - mizu yake ili ndi ma saponins ambiri, omwe ali ndi mphamvu yowononga yolumikizana ndi mankhwala a protein-lipid. Tincture wa mbewu yoyeretsa ziwiya amatengedwa kanayi pa tsiku, kuwonjezera supuni ya uchi, yomwe ingathandize osati kukoma, komanso mphamvu ya mankhwalawa atherossteosis, tachycardia, ischemic matenda a mtima.
• Fragrant Callisia (dzina lodziwika bwino ndi Golden Mustache) ndi chomera chomwe chimagwiritsidwa ntchito pochiza matenda a atherosulinosis, kutupa kwa prostate, matenda a metabolic. Kuti muchepetse cholesterol, gwiritsani ntchito kulowetsedwa kwa masamba. Pambuyo pogaya, amapangidwa ndipo amasungidwa kwa maola 24. Imwani 1 tbsp. l 3 tsa / Tsiku theka la ola musanadye. Sungani mufiriji. Chinsinsi ndimathandizanso kuti odwala matenda ashuga azilamulira shuga.
• Muzu wa licorice umagwiritsidwa ntchito mwachangu ndi ogulitsa mankhwala popanga mankhwala. Kuti tikonzekere decoction m'matumba awiri. madzi ayenera kutenga 2 tbsp. l zopangira. Simmer kwa mphindi 10. Imwani 4 tsa / Tsiku. Kutsitsa cholesterol popanda mankhwala, okhala ndi mizu ya licorice ndi njira yayitali. Njira ya chithandizo ndi masabata atatu, ndikofunikira kubwereza (ngati pakufunika) mwa mwezi umodzi.
• Sophora Japan - zipatso zake pokonza cholesterol yoyipa imagwiritsidwa ntchito ndi mistletoe. 100 g zamitundu yonse yazipaka ziyenera kudzazidwa ndi vodika (1 l) ndikusungidwa m'malo amdima kwa milungu itatu. Imwani 1 tsp. katatu patsiku musanadye. Kuphatikiza pa cholesterol, tincture amachiritsa matenda oopsa ndipo amathandizanso kuti magazi azithamanga.
• Kufesa alfalfa kumagwiritsidwa ntchito ngati madzi, omwe amayenera kutengedwa 3 r. / Tsiku la 2 tbsp. l imathandizira mbewu ndi nyamakazi, mafupa, kubwezeretsa tsitsi ndi misomali.
• Hawthorn - maluwa ndi zipatso amagwira ntchito m'matenda ambiri: angina pectoris, matenda oopsa, neurosis. Kuti muchepetse mafuta a cholesterol, maluwa amafunikira: 1 tbsp. l inflorescence kubweretsa 1 okwana. madzi, mutha kumwa tiyi (1 tbsp. 4 p / tsiku) patatha mphindi 20.
• Blue cyanosis imasinthasintha kuthamanga kwa magazi, kubwezeretsanso dongosolo lamanjenje, limakhosomola. Kuti achepetse mulingo wa LDL, ufa kuchokera ku muzu wa chomera uyenera kuthiridwa ndi madzi ndi kuwiritsa kwa theka la ola pamoto wochepa. Tengani 4 r. / Tsiku (maola 2 mutatha kudya musanayambe kugona).
• Linden - ufa wochokera maluwa ake amathandizira kuchepetsa cholesterol. Tengani kwa 1 tsp. 3 ma ruble / tsiku kwa mwezi umodzi.
• Dandelion siudzu, koma chuma chenicheni cha mavitamini ndi mchere. Mphamvu yochiritsa ili ndi ziwalo zake zonse: masamba, muzu, maluwa. Kuyeretsa ziwiya pogwiritsa ntchito rhizome. Iyenera kupukutidwa ndikuthira pansi kukhala ufa. musanadye ndi madzi. Zotsatira zowoneka zimawonedwa patatha mwezi umodzi.

Kodi ndingatani kuti muchepetse cholesterol yamagazi popanda mankhwala? Kuphatikiza pa maphikidwe otchuka awa, iwo amayeretsa zimbudzi ndi zina zamankhwala mwachangu: plantain, nthula, valerian, primrose, nthula mkaka, cinquefoil, jaundice, komanso mankhwala akumwa a homeopathic - phula.

Zithandizo zaumunthu kuthana ndi cholesterol

Mankhwala achikhalidwe atola maphikidwe ambiri a kuyeretsa kwamitsempha yamagazi ndikulimbitsa kamvekedwe kake, koma kugwiritsa ntchito kwawo sikunavulaze. Thupi lawo siligwirizana, mavuto oyambitsidwa ndi matenda opatsirana ndi otheka. Chifukwa chake, pakugwiritsa ntchito malingaliro, ndikofunika kusamala.

Mutha kuchepetsa cholesterol popanda mankhwala osokoneza bongo monga wowerengeka:

• Konzani zopangira: theka la kapu ya katsabola, 1 tbsp. l ma rhizomes osankhidwa bwino a valerian, 1 okwana. wokondedwa. Onjezani madzi otentha (1l) kusakaniza ndikusiya maola 24. Sungani kulowetsedwa pamalo ozizira ndi kutenga 3 r. / Tsiku la 1 tbsp. l chakudya chisanachitike.
• Kuti mupeze mafuta a adyo, muyenera ma clove 10 ndi m'matumba awiri. mafuta a azitona. Sankhani adyo ndikuphatikiza ndi batala. Kuumirira pafupifupi sabata.Ikani monga zokometsera popanda kutentha.
• Mutha kupanga tincture wochokera ku mowa. Pa Chinsinsi, muyenera kuphika 350 g wa adyo wosankhidwa ndi 200 g mowa (vodika). Osakaniza akhoza kupirira osachepera masiku 10 ndikuyamba kulandira chithandizo ndi madontho awiri a 3 r. / Tsiku. Tincture amawonjezeredwa bwino mkaka, ndikuwonjezera mlingo umodzi mpaka madontho 15-20. Sabata yotsatira, mlingo umachepetsedwa - kuchokera 20 mpaka 2 madontho. Bwerezani maphunziro onse akulimbikitsidwa zaka zitatu zilizonse.

Zakudya zotsitsa LDL

Pamafunso amomwe mungachepetse cholesterol popanda mankhwala, kusankha kwa zinthu zomwe zimatsitsa mulingo wake kumachita mbali yapadera. Champion malinga ndi phytosterols (76 mg pa 100 g ya zipatso) imawerengedwa kuti peyala.

Zogulitsa zambiri, monga ma amondi, ndizopezeka mu ma sterols azomera: ngati mumadya mtedza wa 60g tsiku lililonse, kumapeto kwa mwezi HDL imakula ndi 6%, LDL - idzatsika ndi 7%.

Mu 1 tbsp. l mafuta 22 mg phytosterols - kuchuluka kokwanira kusintha mafuta m'thupi. Ngati gwiritsani ntchito mafuta amtunduwu m'malo mwa mafuta okhazikika, zizindikiro za cholesterol yoyipa zimachepetsedwa ndi 18%. Njira yotupa imayimitsidwa ndipo mtima wa endothelium umatsitsimutsa mtundu wokhawo wosatsimikizika wa mafuta awa.

Momwe mungachepetse cholesterol mwachangu popanda mankhwala? Ma rekodi a kuchuluka kwa mafuta am'madzi, olemera ma asidi? -3, amamenya sardine ndi nsomba za skeon. Mitundu yamitundu iyi imakhala ndi mwayi wina: imasungira nkhokwe zochepa kuposa zina. Mu nsomba, pali antioxidant wofunika - astaxanthin.

Zoyipa za nsomba zamtchirezi zimaphatikizaponso kuthekera kwa kubereketsa asodzi.

Izi zimalimbikitsidwa kwambiri ndi American CVD Association. Ma statin achilengedwe, omwe ali ndi mafuta ambiri? -3, amatulutsa kapangidwe ka lipid. Njira yathandizidwe ndi kutentha imayeneranso - ndibwino kudya nsomba zomwe sizinaphikidwe, koma zophika, zophika, zosa.

Kuphatikizidwa kwa zipatso zamtundu wa rasipiberi, ma buluu, ma cranberry, sitiroberi, makanoni, makangaza, phulusa lamapiri, mphesa zimakhala ndi polyphenols zomwe zimathandizira kapangidwe ka HDL. Mafuta okwanira 150 g a mabulosi aliwonse tsiku lililonse, kotero kuti pambuyo pa miyezi iwiri chiwonetsero cha cholesterol chachikulu chimakwera ndi 5%.

Kusankha zipatso pakudya, mutha kuyang'ana pa utoto: zipatso zonse za violet hue zimaphatikizira ma polyphenols omwe amafulumizitsa kaphatikizidwe ka HDL.

Mafuta ndi chimanga ndi njira yotetezedwa kuti mukonze LDL. Ngati kadzutsa chakudya cham'mawa mutachotsa sangweji yachilengedwe ndimafuta a oatmeal ndi phala kuchokera ku tirigu, rye, buckwheat, fiber yawo imapangitsa kuti mafuta azikhala ndi mafuta ambiri komanso azikhala ndi matumbo ambiri.

Mbewu za fulakesi ndimatchulidwe amphamvu achilengedwe omwe amapezeka mu β-3 acid, omwe amateteza kagayidwe ka lipid.

Shuga ndi gwero la polycazanol, lomwe limalepheretsa kupindika kwamitsempha ndikuchepetsa LDL, kuthamanga kwa magazi komanso kunenepa kwambiri. Kugulitsa kumatha kupezeka ngati chakudya chowonjezera.

Ma Leamu amachepetsa cholesterol chifukwa cha kusungunuka kwa fiber. Iwo, monga soya, ali ndi puloteni yomwe imalowe m'malo mwa nyama yofiira, yomwe imakhala yoopsa ndi LDL yayikulu. Zakudya zamafuta zimakonzedwa kuchokera soya - tofu, tempeh, miso.

Momwe mungachepetse cholesterol yamagazi mwachangu komanso moyenera? Mankhwala achilengedwe omwe amalepheretsa kupanga LDL ndi adyo, koma kuti mupeze zotsatira zokhazikika, ayenera kugwiritsidwa ntchito kwa mwezi umodzi.

Zoyipa za statin zachilengedwe zimaphatikizira contraindication: pamavuto am'mimba sizikulimbikitsidwa.

Mpunga wofiyira mu zakudya zakum'mawa umagwiritsidwa ntchito ngati utoto. Nditaphunzira za kuthekera kwake mwa kusintha kwa kagayidwe ka lipid, zidapezeka kuti monacolin, yomwe ndi chipatso cha kupsa kwake, amachepetsa zomwe zili triglycerins. Tsoka ilo, kugulitsa kwake kumadera ambiri kwatha.

Chimodzi mwazinthu zachilengedwe zomwe zimapezeka kwa ife ndi kabichi yoyera. Ndikofunikira kuti ndizofunikira kugwiritsa ntchito zatsopano, kuzifutsa, zopatsa mphamvu. Kuti muchepetse cholesterol yoyipa, muyenera kudya zosachepera 100 g kabichi tsiku lililonse.

Kommifora mukul - mchira wambiri wokhala ndi utomoni wofunikira womwe umatsitsa cholesterol yoyipa, umapitilira kugwiritsidwa ntchito pamapiritsi. Oyenera kuphatikiza cholesterol ndi curcumin.

Ndiosavuta kubwezeretsanso kuchuluka kwa lipids ndi sipinachi, letesi, parsley, katsabola, popeza zimakhala ndi carotenoids, lutein, fiber fiber zomwe zimatsitsa LDL.

Ndikulimbikitsidwa kuti ufa wopanda mkate ndi makeke asinthidwe ndi analog coarse, makeke a oatmeal. Chifukwa Matenda a cholesterol bwino amagwiritsa ntchito mpunga chinangwa mafuta ndi mphesa.

Zina zomwe zimapezeka pazakudya zochepa zomwe zimatsitsa LDL zimaphatikizapo nyanja yam'madzi

Zosankha za tsiku limodzi zomwe zimapangitsa kuti cholesterol ikhale yofanana

Mukamapanga zakudya zoyenera, ndikofunikira kuti muthane ndi kuchuluka kwa zinthu zoopsa zomwe zimakhala ndi cholesterol yowonjezera. Pewani zamafuta amkaka: tchizi, kirimu, batala, kirimu wowawasa. Ma shrimps, wakuda ndi wofiira caviar siwothandiza pa nsomba zam'nyanja, chifukwa nyama, chiwindi, nyama yofiira, pastes, soseji, yolk ya mazira, ndi offal ndizothandiza.

Mulingo wa cholesterol muzinthu zotchuka ungapezeke pamagome awo:

Nayi zitsanzo za zakudya zomwe zingachepetse cholesterol popanda mankhwala:

Chakudya cham'mawa:

• Phula lamphaka m'mafuta a maolivi, ma hercule kapena mpunga wakuda,
• Omele (wopanda yolks),
• Tiyi yobiriwira ndi uchi kapena mkaka,
• Mkate wowuma, makeke owuma.

Zovuta: Zipatso kapena apulo, tiyi wa rosehip, obisalira.

Chakudya chamadzulo:

• Msuzi wa mbatata, kaloti, nandolo zobiriwira, anyezi, nyemba,
• Nyama kapena nsomba yophika ndi saladi wamasamba,
• Karoti, makangaza kapena kiranberi watsopano,
• Mkate ndi chinangwa.

Zovuta: karoti saloti ndi mafuta masamba, 2 zipatso.

Chakudya chamadzulo:

• Ng'ombe (mafuta ochepa) yokhala ndi mbatata zosenda,
• Tchizi chamafuta pang'ono,
• Tiyi, wokondedwa
• Ma cookie owuma.

Usiku: kapu ya kefir.

Kudzichiritsa nokha ndi wowerengeka azitsamba si ntchito yovulaza, chifukwa mkhalidwe waumoyo komanso zochita za thupi ndizosiyana kwa aliyense, chifukwa chake mankhwala azitsamba ndi zakudya zimagwiritsidwa ntchito moyang'aniridwa ndi akatswiri.