Zida zathu

Mbiri ya cholesterol inayamba mu 1769. Pofufuza zamiyala, a Pouletier de la Salle (yemera kuchokera ku France) adapeza chitsulo choyera. Kuwunika kotsatiraku kunawonetsa kuti chinthuchi chili ndi katundu wofanana ndi mafuta. Katunduyu adadzipeza kokha mu 1815 chifukwa cha Michel Chevrel - wina wazachipatala wa ku France. Chifukwa chake dziko lidaphunzira za kupezeka kwa cholesterol, pomwe "chol" amatanthauza bile, ndipo "sterol" ndiolimba. Koma monga kafukufuku wa pambuyo pake wasayansi, dzinali silinali lolondola kwenikweni. Mu 1859, a Pierre Berthelot (yemwenso ndi katswiri wopanga mankhwala kuchokera ku France) adatsimikizira kuti cholesterol ndi mowa. Ndipo popeza matanthawuzo amakanidwe amthupi onse a mowa amayenera kukhala ndi "-ol" wokwanira m'dzina lawo, mu 1900 cholesterol adasandutsidwa cholesterol. Ndipo m'maiko ena pambuyo pa Soviet, kuphatikiza Ukraine ndi Russia, dzinali lidalinso chimodzimodzi.

Maphunziro a cholesterol sanayime, ndipo podzafika 1910 kukhalapo kwa mphete zolumikizana kunatsimikizika, komwe maatomu a kaboni amapanga mu molekyulu ya phula, ndipo, komwe, kumakhala maunyolo ammbali a maatomu ena a kaboni. Chifukwa cha izi, gulu lonse la zinthu zofananirazi lidazindikiridwa, koma mosiyana ndi momwe maunyolo am'mbali aliri. Pambuyo pake (mu 1911) gululi limatchedwa kuti styrenes, omwe amatchedwanso sterols.

Kenako mankhwala ena okhala ndi mawonekedwe ofanana adapezeka, koma omwe analibe gulu la hydroxyl, chifukwa chomwe cholesterol, kwenikweni, idayamba kuonedwa ngati mowa. Tsopano kukhalapo kwa dzina loti "chidakwa" kwakhala kulakwika: inde, molekyuluyo imakhala ndi mpweya, koma osakanikirana kwambiri ndi mowa.

Koma zinthu zachilengedwe zomwe zili ndi mawonekedwe ofanana zimayenera kuphatikizika mwanjira ina, choncho mu 1936 ma sterols, ma steroid a ma steroid, mavitamini a gulu D ndi zina mwa ma alkaloids amatchedwa steroids.

Cholesterol (koyera) idapezekanso mu 1789 ndi dotolo wa Fourcroix (wochokera ku France). Koma nthawi yomweyo, "cholesterol boom" idayamba ndi kusefa kwa katswiri wazamankhwala waku Russia Nikolai Anichkov. Ndi kwa munthu uyu kuti chiphunzitso cha cholesterol chomwe chimayambitsa matenda a atherosulinosis ndi chake. Poyesa akalulu, adapereka kuchuluka kwakukulu kwa cholesterol, yomwe, mwachilengedwe, idwala ndi atherosclerosis. Pankhaniyi, titha kufananizira fanizoli pomwe dontho la chikonga choyipa limakhudza kavalo wina, kapena m'malo mwake, limamupha.

Chiphunzitso cha atherosulinosis chochokera ku cholesterol, sichinangokhala cholesterol ngati zinthu zovulaza, komanso chinali chifukwa chachikulu chowonekera cha mitundu yonse ya zakudya ndi malingaliro a "zakudya zoyenera". Koma muyenera kukumbukira nthawi zonse kuti muyeso uyenera kukhala pachilichonse, makamaka pankhani ya chakudya ndi zakumwa.

Ndizosangalatsa kudziwa:
Kodi mukudziwa kuti 1 makilogalamu a tomato ali ndi chikonga chambiri, malinga ndi GOST, mumapepala amodzi a ndudu zopepuka? Inde, koma izi sizitanthauza kuti muyenera kusiya tomato ndikuyamba kusuta, chifukwa ndudu, kuphatikiza nikotini, mumakhala michere yambiri. Mwachidule, nikotini ndi alkaloid omwe samapezeka mu fodya chabe. Imapezekanso m'minda yambiri ndipo yochepa imatha kupereka zopindulitsa m'thupi la munthu.

Cholesterol ilipo m'mafuta azinyama., ndipo kupezeka kwake mthupi la munthu kumapereka chitsimikizo cha kagayidwe kabwino komanso kapangidwe kazinthu zofunika. Mothandizidwa ndi radiation ya ultraviolet, cholesterol imapangidwa kukhala chinthu chatsopano - vitamini D ndipo ndi proitamin D3. Kuphatikiza apo, ergosterol yoyanjana imawerengedwa kuti ndi proitamin D2.

Cholesterol, kuphatikiza apo, ndi gawo lofunikira pama membala onse am'mimba ndi minyewa. Popanda cholesterol, palibe kusinthana kwachilendo kwa ma asidi acro. Komanso, popanda icho, kupangidwa kwa ma vitamini D, kugonana ndi mahomoni a corticosteroid sikudzachitika.

Mu chiwindi, cholesterol imapangidwa, ndikupanga ma bile acids, omwe, nawonso, amafunikira m'matumbo ang'onoang'ono kuti amere mafuta. Cholesterol ndiye maziko opangidwira mahomoni a hydrocortisone ndi aldosterone, omwe ali m'gulu la adrenal cortex. Ma mahomoni achigololo estrogens ndi androgens nawonso ndi cholesterol, koma amasinthidwa pakugaya. Ndipo ngakhale ubongo, kapena makamaka 8% ya chinthu chake chamafuta, mulinso cholesterol.

Gwero lalikulu la cholesterol kwa anthu ndi mafuta a nyama. Muli batala, nyama, mkaka wachilengedwe, nsomba ndi nkhuku. Ngati papaketi batala lalemba kuti mankhwala mulibe mafuta m'thupi, ndiye kuti izi zitha kutanthauza:

• kusalemekeza ogula
• kusakwanira kwa wopanga

Ndibwino kukana kugula chinthu ichi, chifukwa sizikudziwikiratu zomwe wopanga amafunsa kwa ogula ndi zotere, komanso ngati ndi mafuta konse. Chochititsa chidwi kwambiri ndi "mafuta", pazolembedwa zomwe zosakanikazo sizinalembedwe konse, ndipo zimatchedwa "Olive" (Provencal), "For Salads" komanso "Mafuta Opanda Zomera" popanda kuwonetsa kukula kwake.

Akatswiri amachenjeza:
Malinga ndi kuchuluka kwa boma kwamayiko ambiri pambuyo pa Soviet, phukusi liyenera kukhala ndi chidziwitso:

1. Dzina lopanga
2. Misa
3. Mtundu wamafuta
4. Zopatsa mphamvu
5. Mafuta ochulukirapo omwe amapezeka mu 100g,
6. Tsiku la botolo
7. Tsiku lotha ntchito
8. Chizindikiro cha kufanana, ndiye kuti, malonda ake ayenera kukhala ndi chidziwitso chakuti ali ndi satifiketi yoyenera.

Kubwerera ku cholesterol. Ambiri mwa cholesterol (mpaka 80%) amapangidwa mwa iye mwini. Amapangidwa m'chiwindi komanso zotulutsa zina kuchokera ku ma asidi a saturated. M'malo mwake, osati kuchokera ku ma asidi osapangidwa okha, koma kuchokera ku acetic acid omwe amapangidwa panthawi yomwe amawola. Pali chiphunzitso chakuti kuchuluka kwa cholesterol yomwe imapangidwa mwachindunji m'thupi ndi yokwanira kugwira ntchito kwake. Koma kafukufuku wapambuyo pake akuwonetsa kuti kuchuluka kwa cholesterol "yamkati" kokha 2/3 ya kuchuluka kwa thupi kofunikira thupi. Ena onse azibwera ndi chakudya.

Nthawi zonse muyenera kukumbukira kuti cholesterol palokha ndiyotetezeka. Koma kuonjezera kwake kumatha kupangitsa kukhazikika kwa mitsempha ya varicose, matenda a mtima ndikuchulukitsa kwambiri chiopsezo cha sitiroko.

Tsopano chizolowezi cha kudya mafuta m'thupi ndimunthu wamkulu patsiku ndi 500 mg.

Koma kodi 500mg ndi cholesterol yochuluka motani? Kuti timvetsetse bwinobwino momwe tingadzire kuchuluka kwa mafuta a cholesterol, tiyeni tiwone zitsanzo pa mazira a nkhuku.

Malinga ndi kuchuluka kwa akatswiri azakudya limodzi ndi ena omwe amalimbikitsa zakudya "zopatsa thanzi", 300 mg ya cholesterol pa 100 g ya mankhwala ili ndi dzira la nkhuku. Izi zikugwira ntchito pa yolk, popeza mapuloteni alibe mafuta ambiri. Koma, bwanji, mwachitsanzo, madandaulo amaperekedwa motsutsana ndi mazira a nkhuku, ndipo mazira a zinziri ali m'gulu la zakudya zopanda thanzi ndi cholesterol? Kupatula apo, zakhala zikudziwika kale kuti kuphatikiza zakudya zamazira onse (nkhuku, zinziri kapena nthiwatiwa) ndizofanana, ndipo kugwiritsa ntchito “zakudya” za "dzira" ndizokayikira kwambiri, ndizokayikira (zonse zimakhudza zomwe munthu amakonda komanso chikhulupiriro chotsimikizika).

Komabe, poyang'ana gwero lodalirika kwambiri, ndilo buku lapadera lasayansi, mutha kuwona kuti pali cholesterol yambiri mu dzira yolk - 1480 mg pa 100 g ya mankhwala. Ndiye kodi chithunzi cha 300mg chidachokera kuti, chomwe chimagwiritsidwa ntchito pochita akatswiri azakudya zosiyanasiyana? Yankho, mosakayikira, silingapezeke ku funso ili, zomwe zikutanthauza kuti ndizoyenera kusiyira kuchuluka kwa “zakudya” zokha, ndikugwira ntchito ndi umboni wotsimikizira za sayansi. Chifukwa chake, asayansi atsimikizira kuti 2% yokha ya ndalama zonse zomwe zimalandiridwa ndi chakudya zimatengedwa ndi thupi! Tsopano kubwerera ku mazira.

Popeza:
Dzira limodzi la nkhuku (mtundu 1) malinga ndi GOST limalemera pafupifupi 55g. Uku ndiye kulemera kwa dzira lonse ndi yolk, mapuloteni, zipolopolo komanso mpweya wabwino.

Yankho:
Ngati kulemera kwa dzira lonse ndi 55 g, ndiye kuti kulemera kwa yolk komwe kumakhala kwakukulu 22 g. Komanso, ngati 100 g wa yolk ali (malinga ndi zomwe ananena) 1480 mg ya cholesterol, ndiye 22 g yolk imakhala ndi 325.6 mg ya cholesterol. Ndipo ili ndi dzira limodzi lokha!

Chiwerengero chachikulu, chokhacho, cholesterol chonse chomwe chimabwera ndi chakudya, thupi la munthu limatenga 2% yokha, ndipo izi ndi 6.5 mg zokha.

Mapeto: kusonkha cholesterol ya tsiku ndi tsiku kuchokera ku mazira okha (nthawi zonse ndi ma yolks.), muziidya osachepera 75pcs! Ndipo ngati munthu amamwa makapu angapo a khofi kapena chakumwa china chofewa masana, kuchuluka kumeneku kudzakwera mpaka 85-90pcs.

Nayi chidziwitso chochulukirapo cha akatswiri azakudya. Kuphatikiza pa cholesterol, dzira la mazira limakhala ndi mankhwala ogwiritsira ntchito antisulin - lecithin, yomwe imathandiza kuchotsa cholesterol yowonjezereka m'thupi. Koma ngati mumakonda kudya mazira, ndiye kuti izi zimasintha, ndiye kuti thupi liyamba "kusunga" cholesterol m'matumbo.

Ndikothekanso kuwerengera momwemonso batala, chinthu chinanso "chovulaza" chifukwa chambiri mafuta m'thupi. Chifukwa chake, mu 100g ya malonda, malinga ndi buku lotchulira, 190mg ya cholesterol, zomwe zikutanthauza kuti ndi 7.6 mg okha omwe adzamwe kuchokera phukusi lozunguliridwa (200 g) lomwe lidadyedwa ndi thupi. Inunso mutha kuwerengera mosavuta kuchuluka kwamafuta omwe muyenera kudya kuti mukwaniritse bwino tsiku ndi tsiku mafuta a cholesterol. Ngakhale "olengeza za chakudya chopatsa thanzi" sangathe "zomwezo".

Ndikofunikira kudziwa!
Mu dzira yolk, kuphatikiza cholesterol ndi lecithin, palinso asidi wa pantothenic, womwe ndi vitamini B5, kusowa kwake komwe kumayambitsa kusokonezeka kwa metabolic. Chifukwa cha kuchepa kwa vitamini B5, dermatitis imayamba ndipo kutuluka kumachitika, ndipo mwa ana makulidwe amayamba kuchepa. Yisiti imagwira ntchito ngati chiwonetsero cha dzira yolota pamalingaliro awa, kokha ndibwino kugula chogulitsa chapokhapokha, chifukwa izi ndizokhapokha ngati chitsimikizo kuti mwagula chilengedwe, osati chosinthika.

Mwa njira, mazira onse nthawi yomweyo asanagulitse kwa wogulitsa womaliza ayenera kufufuzidwa ndi ovoscope, yomwe imakulolani kuti muwone kuphwanya umphumphu wa nthawi yake, onani mawonekedwe amdima mkati mwa mazira, ndi zina. Monga wogula, kodi mudawonapo ovodoyu? Kapena osadziwa momwe amawonekera? Ayi? Umu ndi momwe timakhalira.

Kuchuluka kwa cholesterol yomwe imalowa ndi chakudya

Cholesterol ndi gawo limodzi la njira zambiri mthupi lathu. Ambiri mwa kuchuluka kwake kwa tsiku ndi tsiku kwa anthu, pafupifupi 80%, amapangidwa m'chiwindi, ena onse omwe timapeza kuchokera ku chakudya.

Poyerekeza, kuchuluka kwa cholesterol kwa munthu wazaka zapakati kumatha kupezeka pakudya mazira awiri okha, dzira la nkhuku kapena ng'ombe, 100 magalamu a caviar kapena chiwindi, 200 magalamu a shrimp. Kutengera izi, zikuwonekeratu kuti kuti muwononge kuchuluka kwa lipoprotein omwe amabwera ndi chakudya, muyenera kusankha bwino zovala zam'menyu yanu.

Zakudya za tsiku ndi tsiku

Malinga ndi asayansi, pakugwiritsa ntchito bwino ziwalo zonse, kuchuluka kwa cholesterol patsiku pafupifupi 300 mg ya cholesterol. Komabe, simuyenera kutenga chiwerengerochi ngati muyezo, chifukwa chimatha kusintha kwambiri.

Zomwe zimachitika tsiku ndi tsiku kwa abambo ndi amai zimatengera osati jenda, komanso zaka, kupezeka kwa matenda, kuchuluka kwa zolimbitsa thupi tsiku ndi tsiku komanso zinthu zina zambiri.

Pamiyala yokhazikika

Kwa munthu wathanzi labwino, kufunikira kwa cholesterol tsiku ndi tsiku kumatha kuchuluka mpaka 500 mg. Ngakhale nthawi zina akatswiri amati mutha kuchita zonse popanda cholesterol, zomwe zimachokera ku malonda, komabe sizili choncho. Zowononga thupi sizikhala kokha ngati cholesterol imakhala yofunikira, komanso ngati ili yocheperako. Pankhaniyi, mantha am'mimba ndi ubongo woyamba kuvutika, komwe kumayendetsedwa ndi kumverera kofooka, kufooka, kusokonezeka, kugona, kupsinjika ndi matenda ena.

Ndi cholesterol yayikulu

Odwala omwe ali pachiwopsezo cha atherosulinosis akulimbikitsidwa kuti achepetse cholesterol tsiku lililonse ndi theka.

Kudya kuti muchepetse cholesterol kumachepetsa kuchepetsa kudya nyama. Gawo la mkango lazakudya liyenera kukhala zipatso, ndiwo zamasamba ndi chimanga, ndipo zosaposa 30% za chakudya chonsecho zimapatsidwa mafuta ochokera kwina kulikonse. Mwa awa, ambiri ayenera kukhala mafuta osapanga, omwe amapezeka makamaka mu nsomba.

Kodi pali kusiyana kotani pakati pa LDL ndi HDL?

Lowensens lipoproteins (LDL) ndi cholesterol "choyipa", chomwe chimadziunjikira kwambiri pakhoma la mitsempha yamagazi. Mlingo wabwinobwino, chinthuchi chimangoyambitsa ntchito yama cell. Ma lipoproteins apamwamba kwambiri (HDL) ndi cholesterol "chabwino", chomwe, m'malo mwake, amalimbana ndi LDL. Amachichotsa ku chiwindi, komwe patapita nthawi thupi limachichotsa mwachilengedwe.

Kuchuluka kwa mafuta a cholesterol patsiku amawerengedwa potengera kuchuluka kwa zinthu ziwiri izi.

Madokotala amalimbikitsa kuyesa kuyesa cholesterol yathunthu, koma chizindikirochi sichothandiza kwambiri. Ndikwabwino kupereka magazi kuti awunike mwatsatanetsatane kuti adotolo awone kusiyana pakati pa LDL ndi HDL.

Kuwopsa kwa mitsempha yamagazi

Sikuti aliyense amadziwa kuti ndi cholesterol yochuluka bwanji yomwe ingathe kudya tsiku lililonse, nthawi zambiri anthu samadziwa kuti amapanga atherosulinosis. Matendawa amakhala chete, popanda zizindikiro zowoneka bwino. Nthawi zambiri zimakhala zodziwikiratu kuti ndi cholesterol “yoyipa” yolakwika ngakhale munthawi yanenepa kwambiri, kukulira kwa angina pectoris kapena shuga.

Atherosulinosis

Mchitidwe wa cholesterol sedimentation umayamba pamene zakudya zopanda pake, chikonga ndi mowa wambiri zilowa mthupi. Zinthu zovulaza zomwe zimalowa m'magazi sizimakhala ndi nthawi yoti zikonzedwe.

Kuchokera kuzakudya zopanda thanzi, thupi limalandira chakudya chambiri chamafuta ochepa, omwe alibe nthawi yowonongera mphamvu. Izi zimatsogolera ku mawonekedwe a triglycerides ndi wandiweyani, mamolekyu a LDL okhala ndi magazi ambiri, omwe amalumikizidwa mosavuta ndi makhoma amitsempha yamagazi. Popita nthawi, chotengera chimakhala choperewera, ndipo ndizovuta kwambiri kuti magaziwo adutse malowa. Mtima ulandila katundu wokulirapo, chifukwa ndikovuta kukankha magazi kudzera muchiwiya chopapatiza chochepa kwambiri.

Myocardial infarction ndi sitiroko ndizotsatira za chithandizo chadzidzidzi cha LDL yayikulu. Kuti matenda ngati amenewa asayambitse mantha mtsogolo, muyenera kudziwa adakali aang'ono momwe cholesterol imayenera kukhala.

Zotsatira za kukhudzana kwa cholesterol

Kugwiritsa ntchito kolesteroli wokwanira kapena kosakwanira patsiku pang'onopang'ono kumayambitsa kuperewera kwenikweni kapena kutulutsa kochulukira m'thupi m'thupi.

Kuchuluka kwa cholesterol kumapangitsa kuti mawonekedwe ake azikhala m'malo amomwe amachokera, omwe amachititsa izi:

• atherosulinosis,
• kulephera kwambiri kwa chiwindi,
• ochepa matenda oopsa
• kugwidwa ndi matenda a mtima,
• pulmonary embolism.

Matenda omwe amachititsa kuti munthu adziwe kuchuluka kwa cholesterol yeniyeni, ndiwofunika kwambiri, ndipo amatha kufa.

Nthawi zonse kwa akazi

Kwa akazi, zomwe zili mu LDL m'magazi ndizofunikira monga abambo, chifukwa chinthu ichi chimagwira ntchito zofunika. Asayansi atsimikizira kuti thupi la mkazi limatetezedwa ndi mahomoni mpaka kusiya kusamba. Amatha kuyendetsa ndikuchepetsa kuchuluka kwa cholesterol yoyipa m'magazi mpaka zaka 50. Pamene kusintha kwa kubereka kumabwera, mkazi amakhala pachiwopsezo cha zovuta za LDL.

Muyezo wa cholesterol tsiku lililonse magalamu azimayi sayenera kupitilira 250 mg. Kuti zimveke bwino, 100-110 mg ya cholesterol imapezeka mu 100 g yamafuta azinyama. Ngati tilingalira chizindikiro ichi kuchokera kumbali ya kusanthula, ndiye kuti cholesterol imayezedwa mmol / l. M'badwo uliwonse, zikhalidwe ndizosiyana:

• Zaka 20-25 - 1.48 - 4.12 mmol / l,
• Zaka 25-30 - 1.84 - 4.25 mmol / l,
• mpaka zaka 35 - 1.81 - 4.04 mmol / l,
• mpaka zaka 45 - 1.92 - 4.51 mmol / l,
• mpaka zaka 50 - 2.05 - 4.82 mmol / l,
• mpaka zaka 55 - 2.28 - 5.21 mmol / l,
• Zaka 60 ndi kupitilira - 2.59-5.80 mmol / l.

Mlingo wa cholesterol patsiku kwa akazi ndi wotsika kuposa amuna. Kuwerengera zomwe zidagwiritsidwa ntchito, matebulo amagwiritsidwa ntchito ndi magulu osiyanasiyana a mankhwala ndi kuchuluka kwenikweni kwa cholesterol pa 100 g.

Kuperewera kwa cholesterol

Ubwino wa chinthu ichi sukhalanso zovulaza m'thupi la munthu, chifukwa kuchepa kwambiri kwa cholesterol yokhala ndi chakudya kumabweretsa zolephera zotsatirazi:

• kusakhazikika kwa mahomoni ogonana,
• mitsempha ya varicose,
• cellulite madongosolo
• mavuto
• wotchedwa neurosis.

Potengera momwe thupi limagwirira ntchito, pamafunika kugwiritsa ntchito cholesterol yatsiku ndi tsiku pofuna kupewa vuto la zinthu zofunika.

Zakudya

Nthawi zonse mafuta a cholesterol omwe amabwera ndi chakudya samayendetsedwa ndi munthu, chifukwa chake pali maiko a cholesterol usawa.

Kumvetsetsa kuchuluka kwa cholesterol yomwe imalowa m'thupi ndi zakudya zina kumathandizira kusintha moyenera zakudya zamagulu abwino.

Mukamawerengera mafuta amthupi tsiku lililonse, munthu ayenera kukumbukira kuti kuphatikiza kowopsa kwa thupi ndi kuphatikiza mafuta okhala ndi lipoproteins. Mafuta ambiri a nyama amachokera ku chakudya, kuchuluka kwake kuyeneranso kuyendetsedwa. Siyenera kupitirira 30% ya mafuta onse omwe adawonongedwa. Zikachitika kuti munthu amatsatira zakudya zochepa m'mafuta, ndiye kuti akhoza kukhala pachiwopsezo chochepetsera cholesterol m'magazi.

Zakudya zomwe zimagwiritsidwa ntchito pakukonza

Vuto lofala kwambiri limatengedwa kuti ndi cholesterol yayikulu. Mutha kuwongolera zomwe zimachitika ndi mankhwala enieni - ma statin, koma akatswiri amalangizanso kuti muzitsatira zakudya zochepa za cholesterol kwa masiku osachepera.

Pazinthu zomwe zimathandizira kuchepetsa kuchuluka kwa cholesterol, akatswiri azolimbitsa thupi amaphatikizapo zomwe sizimangowonetsa zowonjezera, koma osaloleza zomwe zatsika kuti zitsike.

1. Batala akulimbikitsidwa kuti asinthidwe ndi masamba a analogues - maolivi, nandolo.
2. Ndikulimbikitsidwa kuti muphatikize mphesa, tomato, mavwende, walnuts, pistachios muzosankha zatsiku ndi tsiku.
3. Mwa mbewu monga chimanga, zokonda ziyenera kupatsidwa kwa balere, barele, ndi mbewu ya fulakesi.
4. Confectionery tikulimbikitsidwa kuti isinthidwe ndi chokoleti chakuda; zakumwa, zomwe zimakonda ziyenera kupatsidwa tiyi wobiriwira.

Akatswiri akukhulupirira kuti kutsatira malangizo othandizira odwala kuphatikiza zakudya zomwe zimagwiritsidwa ntchito kumathandizira kuchepetsa kuchepa kwa cholesterol ndi gawo limodzi mwa magawo anayi a zizindikiro zoyambirira.

Malangizo azakudya zopatsa thanzi

Musaiwale kuti zakudya zimayenera kukhala zosiyanasiyana komanso nthawi yomweyo zolondola, chifukwa mwanjira imeneyi mutha kuchepetsa chiopsezo chokhala ndi pathologies. Akatswiri amalimbikitsa kuti muchepetse kukula kapena kuchepa kwa cholesterol mwa kukonza mwachilengedwe kuchuluka kwa lipoprotein mu kuchuluka konse kwa 300 mg.

Pazakudya za tsiku ndi tsiku za anthu omwe amatsata ndondomeko yoyenera ya zakudya kuti muchepetse chiopsezo cha hypo- kapena hypercholesterolemia, payenera kukhala ndi zinthu zingapo zogwiritsidwa ntchito.

Ndikulimbikitsidwa kuti mazira a nkhuku asatengedwe zakudya zatsiku ndi tsiku, koma mankhwalawa amayenera kupezeka kawiri pachakudya. Kuphatikiza apo, ndikulangizidwa kusintha mafuta a kanyumba tchizi ndi analogue yopanda mafuta; mafuta a tchizi sayenera kupitirira 30%.

Kutsatira zakudya zoyenera ndikofunika kutsagana ndi zochitika zolimbitsa thupi tsiku ndi tsiku, chifukwa zimathandizira kuti masanjidwe achilengedwe azikhala ndi cholesterol.

Nthawi zonse kwa amuna

Mafuta angati omwe anthu amatha kudya tsiku lililonse? Chiwerengerochi sichosiyana kwambiri ndi momwe akazi amafunira m'njira yayikulu. Ndizololedwa kuti amuna amwe kuchokera ku 250 mpaka 300 mg ya cholesterol masana. Ngati timalankhula za kuchuluka kwa LDL m'magazi, ndiye kuti manambalawa ndi osiyana pang'ono. Magawo ovomerezeka a chinthuchi nawonso amawerengedwa pozindikira zaka zake:

• Zaka 20-25 - 1.71 - 3.81 mmol / l,
• Zaka 25-30 - 1.81 - 4.27 mmol / l,
• Zaka 30-35 - 2.02 - 4.79 mmol / l
• mpaka zaka 40 - 1.94 - 4.45 mmol / l,
• mpaka zaka 45 - 2.25 - 4.82 mmol / l,
• mpaka 50 - 2.51 - 5.23 mmol / l,
• mpaka zaka 55 - 2.31 - 5.10 mmol / l
• Zaka 60 ndi kupitilira - 2.15 - 5.44 mmol / l.

Kwa amuna, kukwera mafuta m'thupi ndi imodzi mwazomwe zimayambitsa kufa kwambiri. Zakudya zopanda thanzi, kusuta fodya, mowa, kupsinjika pafupipafupi, komanso kuchita masewera olimbitsa thupi pang'ono kumapangitsa izi.

Ndianthu ati omwe ali pachiwopsezo?

Ngati munthu satsatira chizolowezi chomwa kolesteroli patsiku, amadzipangitsa kuti apewe matenda oopsa.

Kunenepa kwambiri

Chiwopsezo chowonjezeka cha atherosulinosis chimaphatikizapo anthu omwe:

• matenda oopsa
• onenepa
• kulephera kwa mtima
• matenda a mtima
• matenda ashuga
• Hyperlipidemia yam'banja.

Matendawa amatha kupangitsa kuti matenda a mtsempha wamagazi apangidwe. Payokha, gulu la anthu limayimirira omwe amagwera pachiwopsezo chifukwa cha zifukwa zotsatirazi:

• uchidakwa
• kusuta
• zaka zopitilira 40
• kusintha kwa thupi
• kumangokhala moyo wopanda masewera kapena masewera olimbitsa thupi.

Zovuta za LDL sizimachitika mwachangu, chifukwa chake ndikofunikira kumayesedwa ndi madotolo munthawi yake. Kuti muwone ngati muli ndi thanzi, ndibwino kuti mukayezetse magazi anu mosiyanasiyana.

Momwe mungachepetse cholesterol, yachilendo komanso zakudya zamafuta ambiri

Kungomveka kumene kwa mawu akuti "cholesterol" kumayambitsa nkhawa komanso chidani pakati pa ambiri. Lero lalinganizidwa ndi gulu la mawu omwe amagwiritsidwa ntchito kwambiri m'njira yoseketsa. Koma kodi cholesterol imeneyi ndi chiyani kwenikweni? Tsatirani yankho la funsoli kuchokera pamilomo ya membala wa gulu la Moscow Association of Cardiology Nikolai Korzhenikov.

Nzika zaku Russia, mwatsoka, zikuvutikira kwambiri ndi matenda amtima, ambiri amapha. Pafupifupi, anthu a ku Russia amakhala zaka 20 poyerekeza ndi azungu. Ziwerengero za 2002 zikuwonetsa kuti pafupifupi zaka za Russia zimakhala zaka 59, pomwe nzika ya European Union imakhala zaka 80.

Udindo waukulu wa izi wagona ndi cholesterol, yomwe imayambitsa matenda am'mitsempha ya mtima ndi ubongo. Mawu awa amatipangitsa tonsefe kuti tizitsatira upangiri waukadaulo kwambiri.

Cholesterol yayikulu. Zonse zabwino kapena zoyipa

Cholesterol ndi chinthu chofanana ndi mafuta a m'manja. Gawo limodzi mwa magawo atatu a cholesterol yonse imapangidwa ndi chiwindi, thupi lonse limapeza chakudya. Izi zimathandiza kwambiri pakupanga thupi la munthu. Cholesterol ndi gawo la maselo amitsempha, mahomoni ndi vitamini D.

Ma membrane am'm cell amamangidwa kwenikweni kuchokera ku cholesterol, kuwonjezera apo, imakhala mphamvu yamafuta minofu ndipo imatenga nawo gawo m'njira zoyendera ndi zomanga mapuloteni. Koma, zochulukirapo zake zili ndi zotsatirapo zoyipa.

Ataponda zovomerezeka, cholesterol imayamba kukhazikitsidwa pazitseko zamitsempha yamagazi popereka mtima, ziwalo zam'mimba, miyendo, zina. Mafuta amkati amayambira pakapita nthawi ndikupanga zigawo kapena ma blockages omwe amachepetsa kuunikira kwa mitsempha.

Kutulutsa kotereku kumatha kutentha ndikufalikira, pambuyo pake kumatha mawonekedwe. Kenako, chovalacho chimalepheretsa magazi kulowa mumtsuko. Kupatula apo, kulekanitsidwa kwa magazi ndi magazi, kugunda kapena kufa pang'ono kwa mtima / ubongo.

Ma lipoproteins opangidwa ndi lipids ndi mapuloteni ali ndi udindo wonyamula cholesterol m'magazi. Pali mitundu iwiri ya cholesterol: "yopindulitsa" - yokhala ndi lipoproteins yapamwamba, "yoyipa" - yokhala ndi lipoproteins yotsika, momwe cholesterol imafika 70%. Nawonso cholesterol "yopindulitsa" imathandizira kutulutsa "kowopsa" m'chiwindi, komwe imakonzedwa makamaka mu bile acid.

Mafuta a cholesterol m'mwazi

Chizindikiro chodabwitsa cha cholesterol m'magazi a munthu ndi 200 mg / desilita kapena 3.8-5.2 mmol / lita - uku ndiye chizoloŵezi cha cholesterol. Chizindikiro cha 5.2-6.2 mmol / lita chimawonetsa kuwonongeka kosagwedezeka kwa makoma a ziwiya, ndipo mfundo zomwe zili pamwambapa 6.2 ndizofanana ndi anthu omwe akudwala matenda a chiwindi, mtima ndi ziwalo zina. "Zothandiza" cholesterol yokhala ndi kuchuluka kochulukirapo kwa lipoproteins sayenera kupitilira 1 mmol / lita.

Ngati mukufuna kudziwa: kodi muli ndi chiopsezo chotenga ma atherosulinosis, ndiye kuti mugawanitse cholesterol yonse ndi gawo "lothandiza". Ngati chiwerengerocho ndichoposa zisanu, muli bwino.

Mutha kudziwa kuchuluka kwa cholesterol yanu m'magazi kuchipatala chilichonse, chifukwa muyenera kupereka magazi pamimba yopanda kanthu. Nthawi yomweyo, kumbukirani kuti zizindikiro zoyenera zitha kupezeka ngati simunadye maola omaliza a 12-14, komanso simunamwe mowa kwa maola makumi awiri ndi awiri.

Zakudya za cholesterol yapamwamba

Ndikofunika kukumbukira kuti kudya tsiku lililonse kwa cholesterol ndi chakudya sikuyenera kupitirira 300 mg. Ndizofunikira kudziwa kuti mu 100 g yamafuta amnyama, 100-110 mg ya cholesterol, kotero sichingakhale chopanda pake kuchepetsa kuchuluka kwa zakudya ndi mafuta ambiri. Zinthu zotere ndi: nkhumba, ng'ombe, mwanawankhosa, soseji yosuta, mphodza, chiwindi, ndi zina zambiri.

Ndikofunikira kuti muchepetse kugwiritsidwa ntchito kwa masoseji, makamaka masoseji a dokotala, masoseji, masoseji. Ndikwabwino kuphika nokha msuzi nokha, ndikuchotsa mafuta owuma omwe mwachionekere sangakupindulitseni. Mwambiri, mapuloteni a nyama ndi bwino kusintha masamba. Zotsalazo zimapezeka mu nyemba, soya, mphodza ndi nandolo. Nsomba zamafuta ndizothandiza kwambiri, chifukwa zimakhala ndi mapuloteni am'madzi othamanga. Mackerel, nsomba, hering'i ndizofunika kwambiri, chifukwa amatha kuchepetsa ngozi ya mtima katatu.

Dzira la dzira lilinso ndi cholesterol, motero tikulimbikitsidwa kudya mazira 3-4 sabata limodzi. Batala, kirimu wowawasa, zonona, mkaka wonse umakhala ndi kuchuluka kwa mafuta m'thupi. Ma cholesterol osungunuka m'madzi amamwa bwino pafupi ndi mamolekyulu amafuta, chifukwa chake mafuta amasamba, monga mafuta a azitona, amagwiritsidwa ntchito bwino kwambiri kuphika.

Mavalidwe a saladi amatha kukhala mandimu kapena zonunkhira, ndipo mayonesi amatha kukonzekera palokha, kutengera mafuta a masamba. Sankhani zinthu zophika buledi kuchokera ku wholemeal, idyani pasitala, koma makeke amitundu yonse ayenera kukhala ochepa. Ngati mukufuna china lokoma, sankhani ma cookie oatmeal kapena obowa. Chakudya chopatsa thanzi ichi chimachepetsa cholesterol yokwanira ndi 10-15%, yomwe ingatenge gawo lalikulu posamalira thanzi lanu. Kuti muchepetse cholesterol yamagazi, ndibwino kukana kudya izi.

Mowa wambiri ndi cholesterol yayikulu, kaya ayi

Milingo yaying'ono ya mowa imapangitsa magazi kutuluka komanso kuchepetsa magazi. Chifukwa chake, kungakhale kopindulitsa kwa amuna kumwa 60 g wa vodka / cognac, 200 g wa vinyo wouma kapena 220 g ya mowa tsiku lililonse. Amayi amalangizidwa kuti azimwa kawiri pa kawiri pa tsiku. Kuphatikiza apo, ndi matenda a shuga kapena matenda oopsa, mankhwalawa tsiku lililonse a mowa ayenera kuchepetsedwa, popeza adapulumutsidwa kale ndi dokotala.

Chosangalatsa ndichakuti kukana khofi wachilengedwe kumachepetsa cholesterol ndi 17%, pomwe kumwa tiyi wakuda kumathandizira kuti ma capillaries apangidwe. Tiyi yobiriwira imachita bwino, imatsitsa cholesterol yonse, ndikuwonjezera mapangidwe a "zofunikira". Madzi amchere ndi juwisi zachilengedwe ndi abwino kuti achepetse cholesterol ndi machiritso ambiri.

Alamu onenepa kwambiri

Ndikofunika kwambiri kuti muzitha kudziwa momwe mumapangira mafuta m'thupi. Ngati mungayang'ane pagalasi mumapeza kuti silidi wabala sichinthu chovuta kwambiri, koma ngati khola lakhazikika pamimba yanu, samalani ndi atherosclerosis, angina pectoris, matenda ashuga komanso matenda oopsa.

Kudzala kwam'mimba mwa amuna ndi kupitirira 102 cm, ndipo mwa akazi masentimita 88 chizindikiro choganizira kwambiri zaumoyo wawo. Mchiuno mwa amuna simuyenera kupitirira masentimita 92, mwa azimayi masentimita 84. Kuchulukitsa kwapakati pa kukula kwa chiuno ndi m'chiuno ndi chizindikiro chofunikira. Kutalika kumeneku mwa amuna sikuyenera kukhala kwapamwamba kuposa 0.95, ndipo mwa akazi 0.8.

Chifukwa chake, mutangozindikira kupatuka pamikhalidwe iyi, khalani ndi thanzi labwino. Chepetsani kudya kwanu kwa calorie ndi 500 Kcal patsiku. Komabe, kumbukirani - ngati ochulukitsa kwambiri komanso mwakuchulukitsa zakudya, mumakhala pachiwopsezo chofuna kulemera msanga kwakanthawi. Pafupifupi, zimakhala zokwanira ngati mutataya 0,5 kg pa sabata. Ngati mungaganizire izi, ndiye kuti mungakhale ndi mwayi wambiri wopezekanso mtsogolo.

High cholesterol komanso masewera olimbitsa thupi

Katundu wokhazikika amathandizira kukhala wathanzi: kuyenda, kuthamanga, kuyenda, kuvina, mpira. Mwa anthu ogwira ntchito, kuchuluka kwa cholesterol “yabwino” pokhudzana ndi “yoyipa” ndikwapamwamba kwambiri. Kuyenda kwa mphindi 30 mwachangu, nthawi 3-5 pamlungu kumathandiza kuti zombo ziwoneke bwino.

Ndizofunikira kudziwa kuti ngakhale anthu omwe ali ndi mtima kapena matenda a mtima amapindula ndi zochitika zolimbitsa thupi. Kukhala kofunikira kwa anthu oterowo kuphunzitsa kwa mphindi 30 mpaka 40 patsiku, pafupipafupi komanso mosachepera 3-4 pa sabata. Mukatero mudzatha kusuntha kwambiri vuto la kugunda kwa mtima, sitiroko komanso kufunika kogwira ntchito pamtima kapena ziwalo zina.

Mukamagwira ntchito m'munda musayesere kuchita zambiri nthawi imodzi, yopumulani mukatha mphindi 30 ndikugwira ntchito. Kufesa ndi kututa mbiri ndikoyenera kusiya achinyamata.

Zakudya za cholesterol

Posachedwa, anthu ochulukirachulukira azindikira kuti ali ndi cholesterol yambiri yamagazi. Mwina chifukwa cha izi ndi zaka, koma ena amakumana ndi zovuta za kudya kwambiri. Chifukwa chake, sichingakhale cholakwika kumva upangiri wa momwe tingakhalire cholesterol “yosakhazikika” mwanjira iliyonse, a Galina Timofeevna, ofufuza otsogola ku State Research Center for Preventive Medicine, atiuza.

- Cholesterol palokha siyowopsa, kuchuluka kwake m'magazi ndi kowopsa, zomwe zimapangitsa kuti pakhale blockages ndi zolembera m'matumbo. Sungani cholesterol yabwino, mungathe kuchita masewera olimbitsa thupi pafupipafupi komanso kudya, komwe pambuyo pake mungawonjezere mankhwala. Ngati simupereka chidwi ndi zomwe zili m'mafuta a cholesterol m'magazi, pamapeto pake zidzaundana ndi "miyala" pamakoma amitsempha yamagazi.Kwa odwala omwe ali ndi zotengera zotere, zimakhala zovuta kuperekanso jakisoni, koma choopsa ndichakuti "zolembedwazo" sizisungunuka.

Ndipo, kudziwika kuti cholesterol yeniyeni siyingakhale yovulaza, chifukwa ndichinthu chomanga maselo athu, chomwe chimagwira gawo lalikulu machitidwe a metabolic omwe akuchitika mthupi la munthu. Tiyenera kumvetsetsa kuti zovulaza ndizochulukitsa kapena zowonjezera, komanso kuphwanya zigawo zake. Cholesterol "Choipa" ndichinthu chacikulu chomwe chimayikidwa pamitsempha yamagazi, ndikutseka. "Yothandiza" cholesterol, titero, imagwiritsa ntchito ntchito ya "oyipawo." Kuchokera ku chakudya timalandira gawo limodzi labwino kwambiri la cholesterol, motero timatha kulilamulira.

Zofunika kuchita?

- Ndi chithunzi chiti chomwe chitha kulakwika chifukwa cha cholesterol yayikulu ndipo pomwe zakudya zake zitha kuthandiza, ndipo ndikwabwino kutembenukira ku zitsamba?
- 220 mg / desilita yowonjezera cholesterol, 250 mg / deciliter mkulu cholesterol, chithandizo chofunikira ndichofunikira, 300 mg / deciliter munthu yemwe ali pachiwopsezo chofika siteji ya chitukuko cha atherosulinosis. Ndikofunika kudziwa kuti kudya zakudya kumakhala kothandiza mulimonsemo, komanso ndi masewera olimbitsa thupi ndi njira yabwino yopewera matenda onse.

Ndikufuna kutchulapo kafukufuku wina yemwe adapangidwa pakatikati pathu: gulu limodzi la odwala omwe anali ndi cholesterol yayitali anali pachakudya, enawo amaphatikiza zakudya zomwe amachita pafupipafupi (mphindi 40 patsiku njinga). Pambuyo pofufuza, zidadziwika kuti masewera olimbitsa thupi amachepetsa cholesterol, kuposa chakudya. Chifukwa chake, kuyenda mwachangu kwa mphindi 30 patsiku, kasanu pa sabata kudzakhala “piritsi” labwino la cholesterol yayikulu.

Mankhwala kapena zitsamba?

Masiku ano, madokotala ambiri zimawonekera kuti amapereka mankhwala kwa odwala awo - mapiritsi ochepetsa cholesterol. Palinso mapiritsi ena omwe dokotala angafotokozere malinga ndi momwe wodwalayo alili. Pankhaniyi, gawo la matenda a mtima, gawo la atherosulinosis, matenda a shuga, ndi zina zotere.

Pakati pazomera zambiri, clover ndiyothandiza kwambiri, yomwe imalepheretsa kukula kwa atherosulinosis, komanso yopanda contraindication. Ngati simunayang'anire matenda anu ndikuletsa zakudya, zolimbitsa thupi, mavuto onse amabwerera mwachangu. Njira ya atherosulinotic ikupita patsogolo nthawi zonse, ndipo ntchito ya anthu ndikuchedwa kuchedwetsa momwe mungathere.

- Zikuwoneka kuti sikungatheke kuyeretsa ziwiya zonse?
- Inde zilipo, koma angioplasty angathandize. Ziyenera kuchitika ngati ziwiya zam'madzi zatsekedwa ndi zolembera ndi 80-90%. Mwanjira iyi, catheter amayikidwa mu chotengera cha wodwalayo, chomwe, pambuyo pa kayendetsedwe, chimaphwanya chotsekeracho, kuchotsa magazi. Njirayi imatha kupulumutsa moyo wa munthu yemwe akuvutika ndi magazi m'mitsempha yama cell ndi cholesterol. Ngati sitima zambiri zakhudzidwa, njira yolumikizira mitsempha yodutsa pamalopo imakhala yankho.

Kodi muyenera kudya chiyani kuti mukhale ndi cholesterol yabwino?

Nsomba zimakhala ndi omega-3 acid zopindulitsa zomwe zimachepetsa cholesterol komanso kuthamanga kwa magazi. Salmon, mackerel, hering ndi sardines amawagwiritsa ntchito bwino kwambiri m'magawo 300-400 magalamu, katatu pa sabata.

Turkey ndi nyama yankhuku ya mbalameyi ndi bwino kuti anthu omwe akufuna kutsitsa mafuta awo. Mutha kudya nyama yamwana wamphongo ndi mwanawankhosa, koma wopanda mafuta. Nyama ndi nsomba zonse zimaphika bwino. Nkhuku iyenera kuphikidwa popanda khungu, popeza ili ndi mafuta ambiri a cholesterol.

Masamba ndi zipatso ziyenera kukhala pafupifupi theka la menyu wonse pakudya kwamunthu aliyense wathanzi. Tsiku lililonse, timalimbikitsidwa kudya magalamu 400 a masamba kapena zipatso, gawo limodzi mwa magawo atatu lomwe liyenera kukhala watsopano. Kabichi, kaloti ndi beets ndizabwino monga masamba angakwanitse komanso athanzi.

Phindu ndi zovuta za shuga

Shuga ndi chinthu wamba m'maiko osiyanasiyana, chimagwiritsidwa ntchito ngati zowonjezera mu zakumwa kapena mbale kuti pakhale palatability. Izi zimapezeka ku nzimbe ndi beets. Shuga amakhala ndi sucrose yachilengedwe, yomwe imatha kusinthidwa kukhala glucose ndi fructose, chifukwa chomwe thupi limayamba kugaya mofulumira.

Zakudya zomanga thupi zachilengedwe zimawonjezera kuyamwa kwa calcium m'thupi ndipo zimakhala ndi zinthu zofunika komanso mavitamini. Atatha kudya shuga m'mafakitare, munthu amapeza mphamvu. Koma, ngakhale izi, sizikuyimira kufunikira kwachilengedwe kwa anthu, makamaka shuga woyengeka, ndipo ali ndi mndandanda wokwanira wa calorie.

Kugwiritsidwa ntchito molakwika kwa thupi la munthu:

1. Anthu ali ndi matenda osiyanasiyana komanso matenda amtundu wa metabolic, omwe amatsogolera pakupanga kunenepa kwambiri komanso matenda a shuga.
2. Suprose imawononga mano ndikupangitsa dzino kuwola, komanso imathandizira njira zoyika matumbo.
3. Chifukwa cha kuchepa kwa vitamini B1, kukhumudwa ndi kutopa kwa minofu kumawonekera.
4. Choopsa kwambiri ndikuti shuga amachepetsa chitetezo cha mthupi. Ndi zovuta zampweya wa shuga, thupi la wodwalayo silitha kuyamwa payokha glucose, chifukwa chomwe shuga samadyedwa, ndipo mulingo wake m'magazi a munthu umakwera kwambiri. Ngati mumadya zoposa magalamu 150 a shuga woyengedwa tsiku lililonse, izi zimatha kuyambitsa matenda a shuga.

Zomwe zimawonongera shuga

• kunenepa kwambiri ndi mafuta pamimba ndi m'chiuno,
• kukalamba khungu
• kukhudzika mtima ndi njala yosatha, chifukwa cha zomwe munthu amadya kwambiri,
• imalepheretsa kuyamwa kwa vitamini wambiri wa gulu B,
• amayambitsa matenda a mtima
• imalepheretsa kuyamwa kwa calcium mu thupi la munthu,
• Sachita chitetezo chokwanira.

Kuphatikiza apo, chinthu chokoma chimatha kudwala kwambiri mwa anthu. Tsoka ilo, ana nthawi zambiri amavutika nawo, chifukwa amamwa maswiti ambiri komanso zakudya zotsekemera.

1. Matenda a shuga.
2. Matenda a mtima.
3. Kunenepa kwambiri
4. Kukhalapo kwa tiziromboti.
5. Caries.
6. Kulephera kwa chiwindi.
7. Khansa
8. Atherosulinosis
9. Matenda oopsa

Ngakhale kuopsa kwa kudya shuga, sikungasiyanitsidwe ndi zakudya. Muyenera kudziwa kuchuluka kwa shuga omwe mumatha kudya tsiku lililonse kuti musawononge thanzi lanu.

Cholesterol patsiku

Muyezo wa cholesterol patsiku soposa 300 mg. Chizindikiro ichi chiyenera kukumbukiridwa ngakhale pagawo lokonzekera menyu tsikulo. Lamuloli liyenera kutengedwa ngati maziko a anthu omwe ali ndi cholesterol yapamwamba kwambiri. Mulingo wofunikira wa chinthuchi amawerengedwa poganizira kukula kwa gawo. Mwachitsanzo, 250 mg ya cholesterol imapezeka mu:

• Dzira 1
• 400 ml ya mkaka wa skim
• 200 g nkhumba yofewa,
• 150 g kusuta soseji,
• 50 g nkhuku chiwindi.

Ndikokwanira kugwiritsa ntchito chimodzi mwazinthu izi patsiku, ndipo mulingo wa LDL udzakhala utakhazikika kale.

Kuti muzidya moyenera komanso moyenera, ndikofunikira kudziwa kuti ndiz zakudya ziti zomwe zimachulukitsa ndikuchepetsa chizindikiro ichi. Onetsetsani kuti mukugwiritsa ntchito matebulo okhala ndi cholesterol yowerengeka kale pa 100 g ya malonda.

Mndandanda wazakudya zomwe zimakulitsa LDL:

• nkhumba
• nyama yamafuta
• chiwindi nkhuku
• nyama yankhuku
• mayonesi
• kuphika,
• mikate yoyera
• pasitala
• chakudya chofulumira
• masoseji,
• Confectionery
• mkaka wamafuta
• batala
• kufalikira
• zonona kuposa mafuta 20%,
• tchizi zolimba (kuposa 30% mafuta) 4
• red caviar4
• mazira.

Kumwa kwazinthu zambiri pamtunduwu kumatha chifukwa cha kuwonongeka kwakuumoyo.

Zakudya zochepetsera za LDL

Kuti muchepetse cholesterol, muyenera kudya zambiri:

• masamba
• chipatso
• zipatso
• amadyera
• kaloti watsopano
• nyemba
• mbewu za chimanga
• mafuta mkaka otsika kalori,
• nsomba zam'nyanja
• nyama ya nkhuku, nkhuku, kalulu, nyama yamwana,
• adyo
• anyezi
• tomato
• nsomba zam'nyanja
• mbewu za fulakesi, sesame, mpendadzuwa, dzungu,
• mtedza
• zipatso zouma.

Ndikulimbikitsidwa kumwa madzi osachepera 2 malita. Zosintha za tsikuli zimapangidwira poganizira zamakolo a calorie. Kwa akazi, simungathe kupitilira pazopatsa mphamvu za 1700-2000 kcal, komanso kwa amuna - 2500 kcal.

Muyenera kuwerengera kuchuluka kwamlingo wochepa-wambiri womwe ungalowe m'thupi ndi chakudya, ndikofunikira pakasankhidwa zakudya. Cholesterol imasandulika kukhala chinthu zovulaza pokhapokha - italowa thupi mopitirira muyeso.

Kuchuluka kwa cholesterol patsiku

Kodi zimachokera kuti?

Popeza mafuta ndi ofunika kwambiri kwa anthu, chizolowezi cha tsiku ndi tsiku cha cholesterol (choposa 75%) chimapangidwa mu chiwindi, ndipo pafupifupi 30% amachokera ku chakudya. Komabe, chakudya sichiyenera kukhala chochokera nyama. Thupi limatulutsa mamolekyulu othandiza pazinthu zilizonse.

Asayansi atsimikizira kuti kuchuluka kwa cholesterol patsiku kumaphatikiza kuchuluka kwamafuta acid:

• adakhaledalina - 60 ‰
• wokhuta - 30 ‰
• polyunsaturated - 10 ‰

Kwa cholesterol, mafuta acids ndi ofunika - kunyamula pakati pa minofu ndi ziwalo. Pankhaniyi:

• LDL kapena lipoproteins yotsika kwambiri imapereka cholesterol m'magazi ndi minyewa
• HDL kapena lipoproteins yapamwamba kwambiri imasuntha cholesterol ku chiwindi, komwe imakonzedwanso ndikuchotsedwa m'thupi ndi bile

Izi zikuchokera pamenepa kuti chizolowezi cha tsiku ndi tsiku cha cholesterol, chomwe chikuwoneka bwino komanso kuchuluka kolondola kwa asidi omwe amabwera komanso osakwaniritsidwa, ndikofunikira thanzi.

Vutoli mafuta m'thupi

Gawo lina lamafuta onse ndilofunika kwambiri kuti kagayidwe. Ndikusowa cholesterol, imatha kupezeka kuchokera ku mankhwala apadera omwe amapezeka kuchokera ku ubongo wa nyama mwanjira yopanga mafakitale.

Koma chochita nditatani kuti cholesterol ikhale poizoni? Chowonadi ndi chakuti, ngati zochuluka zam'mimba, lipoprotein yokhala ndi mawonekedwe ochepa a maselo sangathe kuchoka payokha magazi. Amalowa mkati mwa zingwe zamkati, zimayamba kukhazikika ndikupanga zolembera. Atherosulinosis imayamba. Zomwe matendawa amadziwika ndi ochepa, koma pafupifupi aliyense amvapo kuti zimabweretsa zotsatira zoyipa.

Ndi atherosulinosis kupanga:

• Angina pectoris
• Kulephera kwa chiwindi
• Matenda oopsa
• Stroko
• Pulmonary embolism
• Kukhumudwa kwa minofu yamtima

Kudya zakudya zopatsa thanzi kumathandiza kupewa zoterezi.

Matende a atherosulinotic ndiye njira yayikulu yolumikizira matenda a atherosulinosis. Matendawa amakhala ndi chiopsezo chachikulu pamoyo wamunthuyo.

Izi zimachitika makamaka chifukwa cha nyengo yayitali, yochepa pomwe munthu samakumana ndi zisonyezo komanso zomverera zina. Atherossteosis nthawi zambiri amapezeka ndi mitundu yapamwamba, kapena, mwatsoka, ngakhale atafa.

Atherosulinosis imadziwika ndi:

1. Kukula kwa matenda a mtima, omwe amaphatikizapo mitundu yambiri ya nosological, makamaka, angina pectoris. Anthuwo amadziwa angina pectoris ngati "angina pectoris." Matendawa amadziwika ndi ululu wopweteka paroxysmal pamtima, wogwidwa ndi nitroglycerin.
2. Kukula kwa mafuta chiwindi hepatosis. Kuwonongeka kwa ziwalozi kumabweretsa kulephera kwathunthu ndi kufa kwa wodwalayo.
3. Kukula kwa mafinya a hepatosis.
4. Ndi atherosulinosis ochepa matenda oopsa chimayamba chifukwa cha kuchepa kwamitsempha yamagazi komanso kuwonjezeka kwa kukana kwa zotumphukira zing'onozing'ono.

Zingati zomwe zimabwera ndi chakudya?

Cholesterol, yomwe imaperekedwa ndi chakudya, imabwezeranso nkhokwe zake m'thupi. Malinga ndi asayansi ena, munthu amatha kukhalapo popanda mafuta ochokera kunja, popeza gawo lamkango limapangidwa m'maselo a chiwindi. Komabe, izi sizotsimikiziridwa, ndipo ofufuza ambiri amakhala ndi chidwi ndi kuchuluka kwa mafuta a cholesterol. Kupatula apo, kusowa kwamafuta kumatha kudzetsa kusokonezeka kwa malingaliro, kusokonezeka kwa kukumbukira ndi kutopa.

Kugwiritsa ntchito cholesterol patsiku kungawerengeredwe molondola ngati mukudziwa kuchuluka kwa mafuta omwe amapezeka mu chinthu china. Amakhulupirira kuti magalamu 50 a mafuta a saturated ndi 300 mg ya cholesterol patsiku ndikokwanira kwa munthu wamkulu. Mtsogoleri pazomwe zili tizigawo zovulaza ndizachinyengo. Chifukwa chake magalamu 100 a chiwindi ndi ubongo wa nyama - 800 mg ya cholesterol.

Mafuta omwe amaphatikizika ndi cholesterol amabweretsa chiopsezo chachikulu ku thanzi la munthu. Mafuta ambiri amapezeka mu:

• offal
• mafuta
• batala ndi margarine
• mu confectionery
• mu zakudya yokazinga
• mafuta otentha (kanjedza, coconut)
• chokoleti
• chakudya chofulumira

Zaumoyo komanso zotengera nyama ndi mkaka wokhala ndi mafuta ochepa.

Mafuta abwino ndi zinthu zopanda mafuta:

• omega3-6 (polyunsaturated) sizipangidwa m'thupi, chifukwa chake ziyenera kulipidwa pazakudya. Amasintha magwiridwe antchito a maselo ndi ziwalo, amakhala ndi zinthu zotsutsana ndi kutupa, ndikuchotsa cholesterol yoyipa. Mutha kuwapeza kuchokera ku mafuta opendekeka ndi nsomba zam'nyanja
• omega9 (monounsaturated) imakulitsa kuchuluka kwa HDL ndikusintha kagayidwe. Gwero lake ndi mafuta a azitona. Omega9 samatulutsa oxidize mukamayamwa, motero amalimbikitsidwa pazakudya zilizonse zamasamba.

Sindingachite popanda cholesterol

Cholesterol amamuyesa ngati "wakupha." Opanga malonda adayamba kulemba kuti: "Zopanda cholesterol". Zakudya zofananira zakhala mafashoni.

Koma kodi anthu angathe kuchita popanda cholesterol? Ayi.

1. Cholesterol imayambitsa kupanga ma bile acid ndi chiwindi. Ma asidi amenewa amagwiritsidwa ntchito ndi matumbo ang'onoang'ono pokonza mafuta.
2. Chifukwa cha cholesterol, thupi limaberekanso mahomoni a steroid.
3. Mahomoni ogonana ndi cholesterol mwanjira yake, yomwe imapangidwa chifukwa chogaya chakudya.
4. Mwa cholesterol, 8% imakhala ndi ubongo.
5. Cholesterol ndiye chinsinsi cha kagayidwe kazachilengedwe m'thupi.
6. Chifukwa cha cholesterol, thupi limapanga vitamini D.
7. Cholesterol ndi gawo limodzi mwa nembanemba ndi minyewa yama cell.
8. Zakudya zotsika mu cholesterol zimathandizira kuti pakhale kukhumudwa ndi neurosis. Ndikofunikira kwambiri kwa munthu kuti chizolowezi cha cholesterol chizikhala kulowa m'thupi lake.

Nthawi zambiri cholesterol imapangidwa m'chiwindi komanso minyewa ina chifukwa chotembenuka kwa asidi omwe amadzaza. Koma 1/3 ya cholesterol iyenera kubwera ndi chakudya.

Imapezeka pazakudya zochokera kuchinyama. Izi ndi nyama ndi nsomba, zopangidwa mkaka, kuphatikiza batala, komanso mazira.

Mwachitsanzo, malinga ndi umboni wa asayansi, dzira la mazira limakhala ndi 1480 mg pa 100 g ya cholesterol.

Mulingo woyenera

Kodi kudya cholesterol tsiku lililonse? Sipayenera kupitirira 500 mg kwa munthu wathanzi. Mulingo woyenera ndi 300 mg. Umu ndi momwe zimakhalira tsiku ndi tsiku.

Nthawi ndi nthawi, ndikofunikira kuti mukayezetsedwe wamagazi angapo. Bilirubin iyenera kukhala mkati mwa magawo 8.5-20.5. Creatinine - 50-115 mayunitsi. Izi ndizizindikiro zofunika za ntchito ya chiwindi ndi impso.

Kusanthula kwina komwe kungadziwitse pakapita nthawi vuto linalake mthupi ndi prothrombin index (PTI). Ngati magazi "adakunduka", ndiye kuti munthu akuwopsezedwa ndikupanga matenda amtima. Dokotala amalimbikitsa mankhwala ndi zakudya.

Mafuta a cholesterol sayenera kupitirira 220 mg / dl. Ngati ikwera pamwamba pa 300 - mkhalidwe wa munthu umafunikira chithandizo chachikulu.

Zinthu zothandiza

Anthu omwe akufuna kukhala ndi cholesterol yabwinobwino ayenera kulabadira zakudya zawo. Simuyenera kukana kwathunthu chakudya chomwe chili ndi mafuta a nyama. Potere, monga momwe mchitidwe umasonyezera, kuti mukhale ndi kumva kuti mukukomoka, munthu amayamba kutsamira pamafuta. Zotsatira zake, zimapangidwa kukhala mafuta m'thupi, zomwe zikutanthauza kuti cholesterol imakwera. Ndiye kuti, vutoli silingathetsedwe.

Ndiye mungadye chiyani:

• nsomba zofunikira, ndibwino kuti muzidya tsiku lililonse. Ma acid a Omega-3 amathandizira kukhala ndi magazi abwinobwino komanso kuchuluka kwa mafuta m'thupi. Mutha kukonda zam'madzi amchere,
• nkhuku yopanda khungu komanso nyama yankhwangwala.Kalulu nyama. Ngati mugwiritsa ntchito nyama yambiri "yolemetsa" - ng'ombe kapena mwanawankhosa, muzigwiritsa ntchito mafuta ochepa okha,
• mitengo yazomera. Zabwino kwambiri - kaloti, beets, kabichi. Dzungu ndilothandiza makamaka pachiwindi, ndi mbale zomwe zakonzedwa kuchokera pamenepo.
• mbewu za chimanga zachilengedwe. Ngati chimangacho chikonzedwa kotero kuti chikhale chinthu chaposachedwa, ndikosayenera kugwiritsa ntchito.
• mafuta a masamba. Apa pokhapokha muyenera kuyang'ana muyeso, chifukwa mafuta aliwonse ndi ophatikiza kwambiri,
• zipatso zosiyanasiyana, kuphatikizapo zipatso zouma.

Sizingathe kupatula kwathunthu kuchokera muzakudya:

• mazira ayenera kugwiritsidwa ntchito katatu pa sabata. Ndikofunika kuti musazigwiritse ntchito ngati mazira osokonekera, koma kuphika. Kaphatikizidwe ndi mbale,
• zinthu monga mkaka, batala, tchizi. Tsiku lililonse mutatha kugula sangweji, ikani chidutswa cha batala mu phala. Curd tikulimbikitsidwa kugwiritsa ntchito mafuta osakhala chimodzimodzi. Mafuta ophika sayenera kupitirira 30%.