Mbatata yokhala ndi cholesterol yambiri

Kudya mbatata zokhala ndi cholesterol yambiri sikungatheke kokha, komanso ndikofunikira. Tuberous nightshade ndi masamba osinthika, okondedwa kwambiri omwe amakhala oyenera kuphika mbale zingapo. Komanso, izi nthawi zambiri zimaphatikizidwa m'mankhwala azakudya ndipo zimathandiza kuthana ndi matenda am'mimba. Koma, kuti mumvetsetse momwe mbatata zimathandizira pa cholesterol yamagazi, muyenera kuphunzira kapangidwe kake mwazidziwitso ndi zofunikira zake.

Kodi mbatata ndi iti?

Mbatata kwenikweni ndi mankhwala ochiritsa omwe ali ndi mavitamini osiyanasiyana (C, B, B₂ etc.) ndi mapuloteni omwe ali ndi phindu pa thupi la munthu. Unyinji wa mbatata (100 gr.) Muli 550 mg wa potaziyamu, womwe umachotsa madzi ndi mchere wambiri m'thupi. Komanso, zamasamba zimakhala ndizofunikira kwambiri za folic ndi zina organic acid.

Mbatata imakhala ndi zopatsa mphamvu zambiri, motero, imatsogolera pamtunduwu pakati pa masamba ena onse. Zotsatira zake, mbatata ndi zina zake zimadyedwa ndi anthu omwe sangakwanitse kudya nthawi zambiri komanso moyenera chifukwa chophunzira kapena kugwira ntchito, ndipo osewera amathanso kuzidya.

Mbatata imatha kuphatikizidwa bwino ndi mbale zingapo za nyama ndi nsomba zoyambira, pomwe sizitaya zomwe zidapangidwa kale ndipo zimakhala zokoma kwambiri. Ndipo fiber, yomwe ndi gawo la chomera (mbali zina za chomera), imakhala ndi phindu pammimba, chifukwa nthawi yayitali siyimalola munthu kumva kuti ali ndi njala ndipo amachotsa poizoni ndi zitsulo m'thupi.

Nutritionists amalimbikitsa izi zamasamba kwa omwe azidzachepetsa, chifukwa ngakhale masamba ali ndi mphamvu-kalori, koma pambuyo pake kumverera kwa satiety kumakhalapo kwanthawi yayitali, kumeneku, izi zimatengera kukonzekera kwayokha. Chifukwa, mwachitsanzo, mbatata yokazinga sizingalepheretse kulemera, koma m'malo mwake, zingakhudze kuwonjezeka kwa mafuta m'thupi.

Kuphatikizika, maubwino ndi zovuta za mbatata

Mbatata ndiwosiyanasiyana komanso ponseponse. Ngakhale izi, pali malingaliro olakwika angapo pazinthu zomwe masamba awa amapezeka. Ku funso Kodi pali cholesterol yoyipa iliyonse mbatata, yankho ndi losatsutsika ayi. Izi zikufotokozedwa mosemphana ndi akatswiri onse amtima.

Mbatata idatchuka kwambiri osati chifukwa cha kukoma kwake ndi kusinthasintha kwake, komanso chifukwa cha kapangidwe kake kabwino ndi mankhwala. Zigawo zikuluzikulu mbatata ya mbatata ndi:

1. Wokoma. Monga kuchuluka kwa masamba, iye ali m'malo achiwiri madzi. Muli kalori wambiri wamatumbo amaphatikizidwa ndi izi, popeza, kulowa m'matumbo, wowuma amasinthidwa kukhala glucose. Ngakhale izi, wowuma amakonda kuphimba makhoma am'mimba ndi matumbo, amathandizanso kutupa, chifukwa chake ndizothandiza kwambiri pamatenda osiyanasiyana am'mimba, komanso amathandizira kupewa kupewa mavuto obwera chifukwa cha kumwa mankhwala.
2. Mu malo achiwiri, koma osafunikira thupi CHIKWANGWANI. Zimagwira ntchito yayikulu pakugwiritsa ntchito bwino dongosolo la chimbudzi chonse.
3. Vitamini ndi mchere wovuta. Mwakutero:
   • Vitamini C. Chidacho chimodzi chimakhala ndi 60% ya tsiku ndi tsiku. Ndikofunikira kulimbitsa chitetezo cha mthupi.
   • Mavitamini B (B1 (thiamine), B2 (riboflavin), B6 ​​(pyridoxine) akuphatikizidwa pakuphatikizidwa kwa mapuloteni, ma enzyme ndi hemoglobin. Amathandizira kuchepetsa cholesterol, kusintha kwa minofu ya mtima, ndikusintha folic acid kukhala mawonekedwe ake.
   • PP (nicotinic acid).
   • Carotene, yomwe m'thupi imasinthidwa kukhala vitamini A. Imayang'anira thanzi la tsitsi, misomali, khungu ndi mucous membrane, komanso yothandiza pakuwona.
   • Phosphorous
   • Folic acid.
   • Potaziyamu limasinthasintha madzi mthupi ndipo limachotsa mchere wambiri. Amathandizira intracellular kagayidwe, kayendetsedwe kazinthu zam'mtima, amawongolera madzi amchere wamchere, motero, akuwonetsa ofooka okodzetsa.
4. Pang'ono pang'ono mafuta ndi mafuta.

Muzochepa pang'ono, ma mono angapo ndi ma disaccharides, ma organic ndi ma amino acid amapezeka m'mazira a mbatata. Zothandiza mbatata sizimatha pamenepo, komabe, ndikofunikira kukumbukira kuti zonse ziyenera kukhala zochepa. Malinga ndi akatswiri azakudya, mulingo woyenera tsiku lililonse mbatata yophika bwino ndi pafupifupi 300-400 magalamu.

Ngati mumatsatira zakudya zoyenera kuti musinthe komanso kuwonda, yesani kusiya mbatata muzakudya zamadzulo, chifukwa chakudya chopatsa mphamvu, chomwe chili ndi mbatata, chidzayikidwa m'chiuno mwanjira yotalikirapo masentimita. Zowopsa kwa munthu mbatata yokhala ndi msuzi wobiriwiraMomwe solanine imapezeka kwambiri. Nthawi zambiri, imakhalapo nthawi zonse mumasamba, koma kuchuluka kwake ndizochepa kwambiri kotero kuti sikungathe kuvulaza. Komabe, ikayatsidwa ndi kuwala kwa dzuwa, solanine imayamba kudziunjikira mwachangu.

Kodi ndizotheka kudya mbatata ndi mafuta ambiri

Madokotala samangolola odwala awo, komanso vomerezani kuyambitsa zakudya zanu zakudya zosiyanasiyana za mbatata. Komabe si njira zonse zochizira kutentha zomwe zimapereka zabwino zonse muzu uwu. Ndikofunika kudya mbatata zophika ndi zophika. Njira yoyamba imagwiranso ntchito chifukwa imathandizira kuchotsa wowuma kwambiri kuchokera ku masamba. Ndikofunikanso kusiya kukonza mbatata ndi mafuta amitundu mitundu ndi nkhuku. Ngakhale chakudya nkhuku nyama ndi bwino steamed kapena stewed.

Mbale iliyonse yokazinga yambiri yamafuta masamba imapikisidwa chifukwa cha anthu omwe ali ndi cholesterol yayikulu. Izi zimaphatikizapo tchipisi, mbatata zokazinga za aliyense, mbatata za mbatata, mafuta ophika ku France. Ndizofunikira kudziwa kuti ngakhale mbatata zophika zimatha kukhala zovulaza thupi. Mbatata zophika pamoto wamoto zimataya pafupifupi chinyontho chonse, chifukwa chake chakudya choterocho chimakhala chovuta kugaya, komanso pali mwayi wovulaza matumbo.

Kuti mupindule kwambiri ndi mbale za mbatata, akatswiri azakudya amalimbikitsa kuphatikiza zipatso, ndiwo zamasamba, zitsamba ndi zipatso zake zazakudya zambiri, chifukwa zakudya zam'mizere mulibe cholesterol, ndipo zakudya zina zimathandizanso kuchepetsa thupi. Monga mukuwonera pazomwe tafotokozazi, mbatata ndi cholesterol yayikulu sikuti imangophatikizana bwino, komanso, kugwiritsa ntchito mwanzeru koyambirira kungathandize kuchepetsa mafuta m'thupi.

Kodi cholesterol yochuluka motani mumaphika okazinga?

Cholesterol wokwera ndi shuga m'magazi ndi zina mwazomwe zimayambitsa kudya zakudya yokazinga. Ma Chipu ali ndi cholesterol mokulira. Vutoli limafika poipa kwambiri ngati mbaleyo idakonzedwa pamafuta a nyama ndikakongoletsedwa ndi zonunkhira, ndiye kuti lipidyi izikhala yayikulupo.

Ndikosayenera kudya zakudya zamapichesi za french kwa anthu omwe ali ndi matenda amitsempha. Izi ndichifukwa choti kukonzekera kwamtunduwu kumaphatikizapo kugwiritsa ntchito mafuta mobwerezabwereza, chifukwa chake nthawi zambiri zimakhala ndi cholesterol ndi carcinogens. Chifukwa cha izi, ndi kuthamanga kwa magazi, matenda ashuga, gastritis, impso ndi chiwindi, madokotala amalimbikitsa kuti musamadye mbale zotere.

Maphikidwe a mbatata popanda cholesterol yoyipa

Kusankha njira zoyenera zochizira kutentha, komanso kuwonjezera zinthu zina zofunikira, zingathandize ngati sizichotsa kwathunthu kuvulaza kwa mbatata ndi cholesterol yayikulu, ndiye kuti muchepetse. Pachifukwa ichi, ndikofunikira kusiya nyama pazomera zamasamba, komanso m'malo mwa nyama ndi nsomba ndi nsomba zam'nyanja.

Pali maphikidwe opitilira 250 pophika kuphika mbatata, pakati pawo pali mitundu ingapo ya zakudya. Itha kuphika mbatata ndi nsomba ndi masamba ena, mbatata yosenda, msuzi, mphodza, mbatata yophika ndi ena.

Mbatata yophika ndi zitsamba

Chinsinsi chosavuta chomwe chingakuthandizeni kusangalala ndi kukoma kwanu kwamasamba osavulaza popanda thanzi.

• Pophika, timafunika mbatata zenizeni, mafuta a masamba, adyo ndi zitsamba, monga katsabola ndi parsley.
• Masamba oboola komanso owiritsa amayenera kuthiridwa mafuta ndi kuwaza ndi zitsamba.

Mbatata zomwe zimakonzedwa motere zimangokhala ndi zotsatira zabwino pamlingo wa cholesterol yoyipa komanso pakuyenda bwino kwa thupi powonjezera adyo komanso zitsamba zatsopano.

Mbatata zophika ndi zukini ndi maapulo

Maganizo olakwika otchuka akuti zakudya zabwino ndizatsopano komanso zopanda vuto. Njira ina yophika mbatata wamba imatsimikizira izi. Zokonzedwa kuchokera ku zinthu zotsika mtengo komanso zodziwika bwino monga mbatata, zukini ndi maapulo, ndizoyenera ngakhale patebulo la chikondwerero.

Patsamba lophika lomwe linali ndi mafuta ndi masamba mafuta, ikani mbatata ndi maapulo, ndi maubichi a zukini. Ikani poto mu uvuni wokhala ndi preheated, kuphika mpaka kuphika. Ngati angafune, mbaleyo akhoza kuphika mu microwave kapena simmer mu cauldron wokhala ndi mpanda.

Monga tikuonera pamwambapa yophika bwino mbatata sikuti imangoyipa, koma ingakhale yopindulitsa. Chifukwa chake, anthu omwe ali ndi cholesterol yambiri amatha kudya mosavuta. Komabe, ndikofunikira kukumbukira kuti cholesterol yayikulu ndi vuto lomwe limafuna njira yolumikizidwira chithandizo.

Othandizira azachipatala okha ndi omwe angadziwe njira zamankhwala zothandiza kwambiri potsatira zotsatira za mayeso ogwira ntchito. Kwenikweni, njira yochizira imaphatikizapo mankhwala, zakudya, kuchita masewera olimbitsa thupi pafupipafupi, kuyenda mu mpweya wabwino komanso madzi okwanira. Njira yodziwira bwino zaumoyo wanu ndikutsatira malingaliro onse a dokotala ingakuthandizeni kukhala ndi thanzi la mtima kwa nthawi yayitali, motero kuwonjezera moyo wa ana anu.

Zimakhala ndi chiyani?

Kutchuka kwa mbatata sikumangotengera kukoma ndi kusuntha, koma kapangidwe kazomwe zimapangidwa ndi zinthu izi:

• Wokoma. Imabisa makhoma am'mimba komanso matumbo, imasiya njira zotupa ndipo imatiteteza ngati m'mimba chifukwa cha zotsatira zoyipa za mankhwala. Koma kuphatikiza pa izi, thunthu, kulowa m'magawo am'mimba, limasinthidwa kukhala glucose, yomwe imapatsa tubers zambiri zopatsa mphamvu.
• CHIKWANGWANI Amayang'anira dongosolo logaya chakudya.
• Nicotinic, ascorbic acid ndi mavitamini a B. Amalimbitsa chitetezo cha mthupi, amathandizira kutsika kwa minofu ya mtima ndikugwira nawo gawo lambiri pakuchepetsa cholesterol "yoyipa".
• Carotene. Amasintha thanzi la khungu, tsitsi, nembanemba.
• Potaziyamu Imayang'anira kuchuluka kwa kuchuluka kwa madzi ndi kumwa kwa thupi, kumachotsa mchere wambiri ndikuwonetsa kufatsa kwamphamvu.

Pali mafuta ndi mafuta osafunikira, ma amino acid, ma mono- ndi ma disaccharides m'masamba, koma mbatata ilibe cholesterol, ndiye kuti ma tubers sangachititse kuchuluka kwa mafuta achilengedwe ngati plasma.

Pindulani ndi kuvulaza

Kuphatikizika kwa zinthu zomwe ndizofunikira m'thupi la munthu momwe amapangira mbatata zimapatsa izi zofunikira:

• bwino mayamwidwe ascorbic acid,
• amalimbitsa chitetezo cha mthupi
• Amafewetsa ndi kuphimba makoma am'mimba,
• amachotsa zotupa zoyipa,
• amalimbitsa makoma a mtima,
• Amathandizira magwiridwe antchito a mtima ndi mitsempha yamagazi,
• imasinthasintha kuchuluka kwa madzi ndi mchere wamchere,
• imayendetsa impso
• zimakhudza ntchito ya m'mimba.

Ngakhale zabwino zili pamalonda, zimatha kuvulaza kwambiri. Chifukwa chake, anthu onenepa kwambiri saloledwa kudya mbatata madzulo. Koma mbatata, zomwe zimakhala ndi masamba obiriwira okhala ndi solanine, ndizowopsa. Nthawi zambiri kuphatikizika kwazinthu kumachitika pokhudzana ndi kuwala kwa dzuwa.

Kodi zimakhudza bwanji cholesterol?

Mbatata sizimakhudzanso cholesterol yamagazi konse komanso, m'malo mwake, pamlingo wokwera amathandizira kuchepetsa kukhala ndi malingaliro oyenera. Koma nthawi yomweyo, ndikofunikira kulingalira njira zakukonzera masamba, chifukwa sizakudya zonse zokhala ndi zomwe zingakhale zothandiza kwambiri. Ndi kuchuluka kwa mowa wa lipophilic m'magazi, tikulimbikitsidwa kugwiritsa ntchito yekha mbatata yophika kapena yophika.

Ndipo zimaphatikizika motsutsana ndi zigawozo kuti zigundike mu batala kapena mafuta a nyama, chifukwa zomwe zimakhala ngati mafuta mumaphika osenda ndizapamwamba kwambiri kuposa zabwinobwino. Chokhacho chimaloledwa kumazinga masamba mumafuta a masamba, koma pokhapokha kuti aziphika kamodzi. Nthawi zambiri kuphika mafuta ophika ku French, mafuta samasinthidwa ndikugwiritsidwa ntchito kangapo, ndipo izi ndizowopsa osati kokha chifukwa cha hypercholesterolemia, komanso poizoni wa poizoni wopangidwa ndi carcinogen wambiri.

Kutumiza zosankha

Mutha kuphika mbatata yokoma komanso yabwinobwino mwachangu komanso mosavuta, mwachitsanzo, pogwiritsa ntchito njira iyi:

Pa chakudya choterocho, kumata masamba kukhala magawo kuli koyenera.

1. Mbatata wosenda ndi maapulo, dice zukini.
2. Ikani zosakaniza pa kuphika pepala, lomwe mumadzola mafuta ndi mafuta pang'ono, ndikuyika mu uvuni woyaka.
3. Mbaleyo ikakonzeka, iduleni ndi zitsamba zosankhidwa.

Chinsinsi ichi ndi choyenereranso ndi uvuni wa microwave, komanso kufunsa mu casserole. Pakumalizira, madzi pang'ono amathiridwa mumasamba ndipo lawi la moto limakhala lochepa kwambiri. Ndikofunikira kuti zinthu zonse ziziyenda bwino. Kusintha ndi zonunkhira, makamaka ndi zowola, kumakhumudwitsidwa kwambiri, masamba omwe ali ndi mavitamini, mbale yathanzi imatha kuthiridwa mchere pang'ono.

Ndi cholesterol yayikulu yamagazi, mbatata yophika m'matumba awo ndikukhazikika ndi zitsamba zatsopano, mafuta a masamba ndi adyo amalimbikitsidwa. Kuphatikiza pa ndiwo zamasamba zophika, hering'i yopanda mafuta ndiyabwino, yomwe, ndikakhala ndi statin yachilengedwe mmenemo, imathandizira kuchepetsa mitengo yayikulu ngati mafuta. Mu nkhumba banki yamaphikidwe azakudya pali imodzi ina, yosavuta kukonzekera, yokoma komanso yopanda thanzi. Ichi ndi saladi wokhala ndi nightshade tuberous, avocado ndi anyezi wofiira. Zakudyazi ndizothandiza kwambiri myocardium ndi mtima system, komanso chinsinsi cha chitetezo chokwanira. Kuti mukonzekere, muyenera kuwira mbatata ndipo pamene ikuzizira, kudula m'mbale ya avocado. Ikani zosakaniza pambale ndikuwonjezera anyezi wosemedwa m'mphete. Mchere pang'ono ndikuwaza ndi mandimu kapena mandimu.

Zothandiza katundu

Mbatata pamaziko a ziwalo zake momwe amapangidwira imakhala ndi zinthu zopindulitsa pa thupi:

• Chomwe chimapangidwa mu izi - Vitamini C imayendetsa ntchito ya chitetezo chathupi ndikuwonjezera ntchito zoteteza mthupi.
• Amathandizira kubwezeretsa zonse zofunika mkati mwa thupi pambuyo poti wadwala, kapena atazizira pang'ono,
• Mbatata imakhala ndi anti-yotupa thupi, komanso chofundira chofukula pamatumbo am'mimba a m'mimba,
• Mbatata imachepetsa edema potumphukira kwa magazi, imatha kulimbitsa masoka am'mimba mothandizidwa ndi zovuta za vitamini B3,
• Imatsitsa mndandanda wamamolekyu apansi-a milidi, omwe amathandiza kukonza mkhalidwe wamagazi ndi ziwalo zamtima.
• Mbatata imatenga mchere kuchokera mthupi, yomwe imawulukira mthupi mu matenda a osteochondrosis,
• Izi zimabwezeretsa mulingo wamadzi ndi kuchuluka kwa mchere mthupi.

Kupanga kwa mbatata

Wokongola ndi chinthu chofunikira pakuphatikizidwa kwa mbatata ndipo imakhala ndi zinthu zotsutsana ndi kutupa.

Mbatata muli:

1. Wokoma.
2. CHIKWANGWANI
3. Mavitamini
4. Madera
5. Zakudya zomanga thupi.

Ambiri amati mbatata zimatha kuwonjezera kulemera ndikuyambitsa kunenepa kwambiri. Izi ndi zoona. Okhathamiritsa ndi chakudya ndiwo adani akuluakulu a anthu ochepa. Komabe, wowuma amakonda kulowa m'madzi nthawi yophika, ndipo zakudya zamafuta zimasungidwa m'mitseko yamafuta okha usiku. Chifukwa chake, lamulo la wowerengeka ndilosavuta - timaphika mbatata ndikudya masana okha.

Mwa zina zothandiza, masamba awa amakhala ndi mavitamini B ambiri, komanso vitamini K.

Kodi ndingathe kudya mbatata ndi mafuta ambiri?

Kusintha cholozera cha cholesterol chambiri, chakudyacho chimatenga malo akuluakulu. Chifukwa chake, kusankha kwa zakudya mu mafuta a cholesterol ndiye mfundo yayikulu yothandiza pa zakudya.

Kuti mupange menyu mukamadya, muyenera kudziwa kuchuluka kwake, mutha kulowa mbatata ndi index yayikulu ya cholesterol ndi njira yokonzekera.

Ndikofunikanso kusankha mosamala zosakaniza zomwe zimapangidwa ndi mbale kuti calorie yake ikhale yochepa.

Mutha kudya masamba awa mu mawonekedwe owiritsa, ndi mafuta ochepa, komanso ophika ndi masamba. Mbatata zokhala ndi khungu ndizothandiza kwambiri pamndandanda wokwezeka wa cholesterol.

Ndi njira yophikira iyi, mbatata imasunga zinthu zambiri zofunikira zomwe zimathandizira kutsika kwa mamolekyulu a cholesterol otsika kwambiri.

Anthu ambiri okonda mbatata ali ndi chidwi ndi funso loti ngati pali cholesterol mu mbatata yokazinga.

Cholesterol mu mbatata, yomwe imaphikidwa ndi kuwaza ndi mafuta anyama kapena mafuta amanyama, imakhala yambiri. Komanso, kuwonjezera pa cholesterol, zoterezi zimakhala ndi mafuta am'mimba, zomwe zimapangitsa kuti pakhale vuto la lipid metabolism komanso kuwonjezeka kwa miloproteins yotsika kwambiri.

Mbatata chifukwa chofuna kukazinga m'mafuta imachulukitsa kuchuluka kwa magazi ndi thupi, komanso zimakwiyitsa kupitilira kwa hypercholesterolemia ndi systemic atherosulinosis.

Komanso, chakudya choterocho chimakhala chotithandizira kukhazikika kwa matenda ashuga a 2 komanso onenepa kwambiri okhala ndi cholozera chachikulu cha thupi.

Ndi index yapamwamba kwambiri ya cholesterol, ma frie aku France ndi tchipisi za mbatata ndizoletsedwa.

Cholinga chake ndizopezeka zama carcinogens ndi cholesterol mumtunduwu.

Ngati muli ndi cholesterol yapamwamba kwambiri, ma frie ndi oletsedwa - ma fries ndi tchipisi za mbatata ku nkhani zake ↑

Zakudya zoletsedwa

Mukamalemba menyu wokhala ndi zakudya za cholesterol, ndikofunikira kulingalira cholesterol chizindikiro pazogulitsa.

Simungagwiritse ntchito nyama zamtunduwu ndi mbatata:

• Nkhumba ndi mafuta
• Fatton mutton and mutton fat,
• Ng ombe ya Ng'ombe ndi Ng'ombe
• Bakha ndi tsekwe nyama
• Bacon
• Nyama ikudya,
• Ng ombe,
• Masoseji,
• Nsomba nsomba.

Kuphatikiza ndi malonda awa, mbale za mbatata zimakhala zopatsa mphamvu kwambiri komanso zokhala ndi lipids yambiri.

Ndi matenda a kayendedwe ka magazi ndi matenda a mtima, kuphatikiza kwa zinthu kumeneku sikovomerezeka.

Ndikofunikira kuganizira chisonyezo cha cholesterol muzinthu zomwe mwakonzekera ku nkhani zake ↑

Kodi wowuma mbatata ndi woipa?

Odwala omwe ali ndi hypercholesterolemia akuda nkhawa ndi kukhalapo kwa wowuma m'zinthu, zomwe zimapangitsa kuchuluka kwa glycemic ndipo zingayambitse matenda a shuga a 2.

Pophika mbatata, ambiri owuma amawalowa mumadzi momwe timadzere timaphika, motero njira yophikira tubers ndi chakudya chabwino cha matenda ashuga ndi hypercholesterolemia.

Njira yophikira iyi ndi yoyenera kwa odwala omwe ali ndi thupi lochulukirapo, chifukwa, kudya chakudya chotere, wowuma sachiikidwa mu minofu yamkati mwa mawonekedwe a mamolekyulu a cholesterol.

Ngati mumakonzekeretsa bwino mbatata za mbatata, ndiye kuti sizingangoyambitsa kuchuluka kwa mamolekyulu a cholesterol, koma zimathandizira kuchepa kwa otsika osalimba a lipids.

Zakudya zamagulu

Pokhapokha kugwiritsa ntchito bwino mbatata ya mbatata ndikuwunika kwaukadaulo wothandizira, akatswiri azolimbitsa thupi amalimbikitsa kuyambitsa mazira a mbatata muzakudya.

Cholinga ndi cholinga chamadyedwe omwe amakhala ndi cholesterol yambiri ndikuchepetsa lipids zamagazi ndikuchepetsa thupi:

• Pazosankha, pasakhale mafuta oposa 10,0%. Ubwino wazakudya umaperekedwa kwa mafuta a masamba, momwe mafuta ochulukirapo a polyunsaturated - mafuta a azitona ndi a sesame, soya ndi othinana,
• Mchere suyenera kukhala wosaposa magalamu 2.0 - 4.0,
• Malowa azikhala abwino mpaka 60.0% ndipo pambuyo pa kutentha pamasamba,
• Zakudya za tsiku ndi tsiku sizochepera nthawi 5-6,
• Tsiku lililonse pakhale mbewu monga chimanga,
• Lowani nsomba ndi nsomba zam'nyanja, zam'nyanja,
• Kuletsa nsomba ndi nyama kusungidwa,
• Osamadya zipatso zamchere kapena zamzitini,
• Kanani kudya mikate yoyera,
• Simuyenera kumwa osakwana mamililita 1,500.0 amadzi oyeretsedwa patsiku,
• M'malo khofi ndi tiyi wobiriwira ndi mankhwala azitsamba, komanso chovunda cha viburnum ndi m'chiuno chamakoko,
• Imwani zakumwa zosapsa zatsopano zomwe zakumwa ndi zipatso zakumwa, zipatso kuchokera ku zipatso zamalanje.
• Siyani kusuta ndi kumwa mowa. Amaloledwa kumwa mamilimita 50.0 a vinyo wamphesa wofiira patsiku pachakudya, chomwe chimathandiza kuyambiranso kwa mafuta a cholesterol pa arterial endothelium,
• Makinawo azikhala ndi zipatso ndi zipatso, komanso masamba azidimba komanso michere,
• Zopangira mkaka wowonda sizikhala zopanda mafuta,
• Pakudya mchere, mutha kudya zidutswa zochepa za chokoleti chowawa, komanso marmalade wopanda shuga.

Zakudya zophikira

Ndikulimbikitsidwa kuphika zakudya za mbatata pamakudya a cholesterol:

• Mbatata zophika mbatata ndi nsomba zophika panyanja ndi masamba kapena nyama yankhuku yopanda khungu,
• Mizu yophika ndi mafuta a azitona ndi saladi wosakaniza wamasamba,
• Zakudya za masamba ndi mbatata,
• Mbatata ndi msuzi wa nkhuku popanda khungu.

Zovulaza thupi kuchokera ku mbale za mbatata

Ngati mumadya magalamu oposa 300.0 a mbatata patsiku, ndiye kuti zitha kuvulaza, komanso kuvulaza kuchokera mumaphika amiphika ndi njira yophika yolakwika, komanso mtundu wazinthu zingapo zophatikiza ndi mbale.

Ndikofunikira kusankha kapangidwe kazosakaniza zomwe sizikukulitsa kalori yotsiriza mbale.

Simungadye mbatata pa chakudya chamadzulo, chifukwa zimatha kuyikika mu minofu yaying'ono ndipo zimathandizira kukulitsa mapaundi owonjezera mthupi.

Ma tubers obiriwira, omwe ali ndi mawonekedwe a poizoni - solanine, amakhalanso oopsa kwa thupi.

Zotsatira za mbatata pa cholesterol

Pothetsa vuto monga cholesterol yayikulu, zakudya ndizofunika kwambiri. Mukamalemba menyu, ndikofunikira kudziwa kuti ndi bwino kudya mbatata kuti mupindule kwambiri komanso osavulaza thupi. Nthawi yomweyo, ndikofunikira kusankha mosamala zinthu zina pophika, kuti zopatsa mphamvu za calorie ndizochepa.

Chofunika kwambiri ndikuthekera kwophika mbatata. Chofunika kwambiri masamba chimakhala chophika ndi chophika ndi mafuta ochepa. Kuphika koteroko kumakupatsani mwayi wopulumutsa pazinthu zofunikira zambiri, zomwe zikutanthauza kuti thupi lidzalandira zabwino zokha.

Anthu ophika mbatata yokazinga ayenera kudziwa kuti ndi cholesterol yochulukirapo amaletsedwa kudya chakudya choterocho, makamaka ngati chidakonzedwa ndi kuwonjezera nyama zamafuta. Zakudya zotere zimapangitsa kuti matendawa azikhala athanzi, zimachulukitsa matendawa ndipo zimathandizira kuti mawilogalamu ena awoneke ngati mumadya kwambiri.

Ndi cholesterol yayikulu, sikulimbikitsidwa kudya tchipisi ndi ma frie achi French, chifukwa mbalezi zimakonzedwa ndi kuwonjezera kwa mafuta ochulukirapo a carcinogen.

Mukamakonza menyu yanu, muyenera kuganizira kuti cholesterol yamagazi imakwera pamene mbatata zimaphatikizidwa ndi zinthu monga:

• nkhumba
• mwanawankhosa
• bakha ndi mbalame ina yonenepa,
• batala
• nsomba roe
• mafuta anyama komanso nyama yankhumba
• wolakwa,
• masoseji ndi zinthu zotsiriza.

Kuphatikiza ndi zomwe zalembedwazo, mbale za mbatata zimakhala zopatsa mphamvu kwambiri, chifukwa anthu omwe ali ndi mavuto amtima wama mtima ayenera kupewa bwino kuphatikiza koteroko.

Funso loti ngati ndizotheka kudya mbatata pamadyedwe a cholesterol nthawi zambiri kumabuka chifukwa chokhala ndi wowuma kwambiri. Ndi wowuma omwe amawopa kwambiri iwo omwe amayesa kudya moyenera ndipo nthawi zambiri amadziletsa okha chakudya.

Koma ndi anthu ochepa omwe amadziwa kuti kuphika, kuchuluka kwa wowuma kumatsika. Njira yokonzekera iyi imawerengedwa kuti ndi yofunika kwambiri komanso yoyenera kwa iwo omwe amawunika thanzi lawo.

Mbatata ndi mtundu wazakudya, ngati zophika bwino. Mwa kuphatikiza muzakudya zanu, mutha kutsitsanso cholesterol m'magazi, ngati, mukutsatira malamulo ena ophika. Poterepa, funso ngati pali mbatata yokhala ndi cholesterol yambiri imazimiririka yokha.

Malangizo Othandiza

Othandizira azakudya amalimbikitsa kuphatikiza mbatata muzakudya zawo pokhapokha pokhapokha, popeza izi sizikhala zabwino.

Kwa anthu omwe ali ndi cholesterol yayikulu magazi, lamulo lofunikira kwambiri ndikuchepetsa kudya kapena kuchotseratu mafuta a nyama pazakudya zanu. Ndi chifukwa cha mafuta kuti mulingo wa cholesterol mu mbatata yokazika kwambiri. Ndikwabwino kuzisintha ndi nsomba ndi nsomba zam'nyanja, zomwe sizokhala ndi mafuta ambiri. Kukhalapo kwa ma omega-3 acids athanzi kumathandizira kuchepetsa komanso kuchepetsa matenda a magazi anu ndikupititsa patsogolo thanzi lanu lonse.

Chakudya chopatsa thanzi cholesterol chilinso ndi zakudya zophatikiza ndi mbatata:

• mbatata yophika ndi nsomba yophika kapena nkhuku,
• machuchi owiritsa ndi mafuta azitona ndi saladi wa masamba,
• mphodza wopangidwa kuchokera kumasamba ophikira
• mbatata zophika kapena zophika m'matumba awo ndi nsomba kapena saladi yomwe mumakonda,
• msuzi wa mbatata, etc.

Pangakhale zosankha zambiri.

Zakudya zochokera ku mbatata ndizothandiza kwambiri ngati muphunzira kuphika ndikusakaniza masamba awa ndi zinthu zina.

Kodi pali cholesterol iliyonse mu mbatata yokazinga?

Cholesterol mu mbatata, yophika kapena yofiyidwa, palibe. Kukhalapo kwake kumachitika chifukwa cha njira yokonzekera. Mphamvu ya mbatata pa cholesterol zimatengera izi.

Mbatata yokazinga ndi yoyipa ndipo imatha kukhala ndi cholesterol ngati mafuta ndi nyama adagwiritsidwa ntchito pakukonzekera kwake. Mafuta oterewa ali kale ndi cholesterol m'mapangidwe awo, ndipo amakhudzanso zovuta za kugwira ntchito kwa chiwindi ndi chikhodzodzo. Ngati mumagwiritsa ntchito mafuta a masamba, ndiye kuti mumatha kudya mbatata zokazinga ndi mafuta m'thupi. Koma nthawi zonse m'miyeso yaying'ono.

Mdani wamkulu wa cholesterol ndi ma fries aku France ndi tchipisi. Uwu ndi mankhwala omwe amakonda kwambiri pakati pa ana, achinyamata ngakhale akulu. Nthawi zambiri, pakuphika zakudya zonse zapamwamba za french, mafuta amagwiritsidwa ntchito kangapo, ndipo nthawi zina sasintha konse masana. Zakudya izi ndizowopsa osati chifukwa chakuwonjezeka kwa cholesterol m'magazi. Itha kukhala ndi kuchuluka kwa ma carcinogens. Kwa ana, chakudya choterocho nthawi zambiri chimaletsedwa!

Mbatata zokhala ndi mawanga obiriwira omwe amawonekera chifukwa cha mphamvu ya dzuwa ndizowopsa. Masamba ngati awa ali ndi poizoni wowopsa - solanine!

Mbatata yophika bwino - chiopsezo chochepa cha zovuta

Mbatata yophika imasunga zinthu zonse zokha, choncho ndizofunika kwambiri kuposa yokazinga

Chidacho sichikhala ndi zoopsa komanso zoyipa - zomwe zimadyedwa ndikofunika nazo. Koma mbatata mwachindunji ndi cholesterol sizolumikizana mwanjira iliyonse, palibe chiopsezo chowonjezeka mwa zizindikiro ndi kuphika koyenera.

Pali zinthu zingapo zomwe sizingaphatikizidwe ndi mbatata zomwe zimakhala ndi cholesterol yayikulu. Mitu ikuluikulu ndi:

1. Nkhumba
2. Mwanawankhosa.
3. Bakha ndi mbalame zina zonona.
4. Batala.
5. Nsomba nsomba.
6. Bacon ndi nyama yankhumba.
7. Zoyipa.
8. Masoseji.
9. Malonda omalizidwa.

Mbatata zomwe zimaphikidwa pamafuta a nyama zilinso ndi zotsutsana zingapo. Ndi zoletsedwa kwa matenda:

Komanso ndi cholesterol yokwezeka, chifukwa izi zimatha kubweretsa zovuta zazikulu, komanso matenda a shuga.

Kuti mbatata ibweretse phindu lalikulu, ndikokwanira kungophika bwino. Itha kuwiritsa kapena kuwotcha, kuphatikiza ndi masamba, kupanga mphodza. Itha kuphatikizidwa ndi masamba aliwonse - nkhaka, kaloti, zitsamba, udzu winawake ndi ena.
Mbatata imayenda bwino ndi nsomba zam'nyanja, makamaka nsomba. Mulinso Omega-3.

Mbatata ndizabwino kwa cholesterol. Mu mawonekedwe owiritsa, amatha kukonza kagayidwe, ntchito yamagulu osiyanasiyana amthupi. Amatha kudya zakudya zam'mimba. Zachidziwikire, ngati mumazidya mopanda malire, komanso zakudya zamafuta, ndiye kuti munthu adzakhala ndi kulemera kwambiri, mavuto am'mimba, matenda amtima komanso matenda ena amthupi.

Ndikofunika kukumbukira za zakudya zoyenera zomwe zimakhala ndi cholesterol yambiri. Ndipo zosafunanso - za mawonekedwe omwe mumavomerezera.