Kodi pali cholesterol m'mafuta a mpendadzuwa?

Mafuta a mpendadzuwa amalandidwa kuchokera ku mafuta opangira mafuta. Amagwiritsidwa ntchito kwambiri kuphika kuphika maphunziro achiwiri, kuvala masaladi. Margarine, mafuta ophikira amapangidwa kuchokera ku iyo, yomwe imagwiritsidwa ntchito popanga zakudya zamzitini.

Monga zakudya zonse za mmera, sipangakhale cholesterol m'mafuta a mpendadzuwa. Nthawi zina mfundo imeneyi imatsimikizidwa mwapadera ndi opanga kuti athe kutsatsa malonda. Cholesterol ndi gawo limodzi mwa michere ya nyama, maselo a chomera ali ndi phytosterol yake ya analog. Komabe, mbewu za mpendadzuwa, ndizochepa kwambiri.

Kuphatikizika ndi katundu wothandiza

Zida zokhala ndi kuchuluka kwa Vitamini E ndizothandiza pakumanga kwa lipid, ntchito ya mtima:

amasintha kugunda kwa mtima
amachotsa zochuluka za cholesterol m'thupi, kutsuka magazi,
kubwezeretsa kamvekedwe ka minofu, kuletsa kuphipha kwawo,
amachepetsa mwayi wamagazi.

Mitundu yosasinthika imalimbikitsidwa kuti igwiritsidwe ntchito ndi anthu omwe ali pachiwopsezo chachikulu cha matenda a mtima, stroko, matenda a mtima, komanso atherosulinosis.

Ili ndi mtundu wofunikira, wokhala ndi mavitamini ambiri ofunikira ndi thupi:

Mafuta achilengedwe a polyunsaturated: linolenic, oleic, palmitic, nandolo, linoleic, stearic amapanga maziko a chinthu. Ma acids amathandizira magwiridwe antchito amkati wamanjenje, ubongo, mtima, chotsani cholesterol yoyipa, yeretsani, ibwezeretseninso mitsempha yamagazi.
Vitamini E (tocopherol) ndi mtundu wachilengedwe wa antioxidant. Zokhala ndi zochuluka, zimachepetsa chiopsezo chokhala ndi zotupa za khansa.
Vitamini A (retinol). Amathandiza chitetezo chokwanira, kutulutsa minofu. Zofunikira pakukula kwa tsitsi, zimasintha khungu.
Vitamini D ndiye amachititsa mapangidwe olondola, a zaka zoyenera, ndipo amathandizira kupewa ana. Amasintha kapangidwe ka calcium, phosphorous.
Vitamini F imayimiriridwa ndi mafuta achilengedwe a polyunsaturated: omega-3 pafupifupi 1%, mafuta omega-6 acid acid osapangika. Vitamini F amalimbitsa makhoma amitsempha yamagazi, kusintha kayendedwe ka magazi, kuchotsa poizoni, poizoni. Sizimagwiritsa ntchito maulere opitilira muyeso.

Mwa zina zomwe zimakhala ndi lecithin, phytin, mapuloteni ena. Pang'ono pama tannins, fiber.

Zosasankhidwa ndi kuyengedwa

Kuchuluka kwa vitamini antioxidant ofunika kumatengera njira yopangira ndi kukonza. Mwachitsanzo, mafuta osasankhidwa ali ndi 45-60 mg / 100 g, omwe amapezeka ndi m'zigawo - 20-38 mg / 100 g.

Pali mitundu iwiri ya zinthu zomwe zimasiyana pakukonzekera, kuyeretsa, ndi kukonza pambuyo pake:

Zosasankhidwa - zopangidwa kuchokera ku mbewu zomwe zakhala zikukonzekera makina okhawo. Choyamba ozizira opanikizika mankhwala. Imakhala ndi fungo linalake, lolemera lagolide. Osakhala oyenera kukazinga, amakongoletsedwa ndi masaladi, mbale zam'mbali, kukonzekera masuzi ozizira. Muli ndi kuchuluka kwa michere yambiri.
Wokonzedwa - wopangidwa ndi njira yochotsera. Mkate wotsalira pambuyo poti woyamba wothiriridwa amachotsedwa ndi ma organic sol sol, omwe amachotsedwa pambuyo pake. Linanena bungwe limayeretsedwa kuchokera ku zosakhudzana ndi organic. Zilibe kununkhira, fungo, pafupifupi zopanda mtundu. Yoyenera kukazinga, kutsitsa, kusunga.

Mankhwala osakonzedwa ndi gwero lam mavitamini, ma macro- ndi ma microelements ambiri. Mafuta a mpendadzuwa alibe cholesterol, motero angagwiritsidwe ntchito pochiza, kupewa thrombosis, atherossteosis.

Kugwiritsa ntchito mwadongosolo kumalimbitsa khoma lamitsempha, ma membala am'magazi, kumakweza chakudya cham'mimba, genitourinary, endocrine.

Momwe mungagwiritsire ntchito

Ndi hyperlipidemia, tikulimbikitsidwa kuti timwe pamimba yopanda kanthu, kawiri / tsiku la 1 tbsp. l Ngati simungathe kutenga mawonekedwe ake oyera, mutha kugwiritsa ntchito saladi kapena mbale yam'mbali, koma pafupipafupi.

Kuti muchepetse cholesterol yayikulu, mutha kugwiritsa ntchito maphikidwe a mankhwala achikhalidwe:

Vodka tincture imasintha kugwira ntchito kwa mtima, endocrine system, kubwezeretsa maselo a chiwindi, kukonza metabolism ya lipid. 30 ml ya mafuta, 30 ml ya mowa wamphamvu wosakanizidwa bwino kwa mphindi 5 ndikumwa kamodzi. Tengani kawiri / tsiku 40-60 mphindi musanadye. Njira ya chithandizo imatha mwezi. Pakadutsa masiku 10 aliyense amapuma masiku asanu. Njira yachiwiri ikhoza kuchitika zaka 1-2. Ngati mukumwa mankhwalawa pali zovuta zilizonse (pafupipafupi kupweteka mutu, kusokonezeka kwa m'mimba), mankhwalawo amaletseka pomwepo.
Kusakaniza kwachipatala kotengera uchi kumatsuka mitsempha yamagazi, kumachepetsa atherosulinosis. Sakanizani 1 tsp. uchi ndi batala mpaka yosalala. Idyani mphindi 30 musanadye. Kutalika kwa chithandizo ndi sabata limodzi.
Mafuta a Garlic amagwiritsidwa ntchito pochiza matenda a matenda a m'mimba, magazi m'thupi, matenda a mtima. Mutu wa adyo umasenda, kudutsidwa mopindulira, kutsanulira 0,5 l mafuta. Kuumirira sabata 1. Tengani katatu / tsiku la 1 tbsp. l theka la ola musanadye. Njira ya mankhwala ndi milungu 2-3.

Maphikidwe onse amagwiritsa ntchito mafuta osakhazikika. Iwo ali osavomerezeka kuti azigwiritsa ntchito mankhwalawa anthu omwe ali ndi matenda a ndulu, ndulu za bile.

Zinthu zomwe zidakonzedwa ndi olemba polojekitiyi
malingana ndi ndondomeko yakusinthaku.

Kusiyana pakati pa masamba ndi nyama

Mafuta ndi zakudya zomwe zimakhala ndi mafuta ochulukirapo.

Mafuta osaphatikizika amatha kuphatikiza zinthu zosiyanasiyana zam'molekyulu m'mamolekyu awo, "kuzilimbitsa", kuzisintha ndikusintha kagayidwe kazinthu zonse. Kuphatikiza apo, amakhala ngati oyeretsa, kuchotsa cholesterol yaulere m'magazi ndikusamba kunja komwe kwayamba kale kuchokera kukhoma lamankhwala. Maselo a zinyama ndi anthu samapanga mafuta achilengedwe a polyunsaturated, amalowa m'matupi awo ndi zakudya zokha, chifukwa chake amatchedwa chofunikira.
Mafuta ochulukidwa amathandizira pofooka ndi zinthu zina. Ndiwo gwero lamphamvu lodikira mafuta m'malo obisika, amatenga gawo pang'ono mu kaphatikizidwe kwamafuta, ndipo limapereka kutanuka kwa ma cell membrane. Mafuta okhathamiritsa amapangidwa ndi minofu ya thupi la munthu mokwanira, ndipo mwina sangakhale mu chakudya.

Zakudya zamafuta zimakhala ndi mitundu yonse ya ma asidi, kokha pamitundu yambiri. Mafuta a nyama amakhuta - wokhala ndi mawonekedwe opakika ndi malo osungunuka pang'ono.

Zosapanga bwino m'mafuta ambiri azamasamba - amadzimadzi ndikuyamba kuumitsa pakumazizira.

Kuti muchepetse cholesterol, muyenera kuphunzira momwe mungapangire menyu pogwiritsa ntchito mafuta ochepa. Kupanda kutero, sangakhale osadziwika ndipo azungulira m'magazi, moopsa polumikizana ndi makoma a mtima.

Mafuta osakwaniritsidwa osasinthika amasintha kukhala cholesterol chifukwa cha zochita zamtundu wa mankhwala. Njira yokhala ndi kusalinganika kwakukulu imapezeka pafupifupi tiziwalo zonse za nyama ndi anthu, koma wowupatsa ndiye chiwindi. Cholesterol yophatikizika imafalikira ndi magazi mthupi lonse, kulowa m'maselo onse. Chifukwa chake, mafuta achinyama amakhala ndi mafuta acids ndi mafuta awo enieni. Pali zambiri za izo mu batala, nkhumba, ng'ombe ndi mafuta a mutton, nsomba zamadzi ozizira.

Zomera zilibe ziwalo monga nyama, chifukwa chake, mafakitale omwe amapanga mafuta azamasamba samangokhala pachabe pazolembedwa "zopanda cholesterol."Kupatula apo, izi ndi zomwe zimapangidwa ndikupanga ma handsese (mbewu, mtedza, zipatso zina ndi zitsamba) ndikupanga makina opangira zida:

azitona
chimanga
mtedza
soya
nthangala za sesame
bulwheat
nyanja
nthula mkaka
fulakesi
wogwiriridwa
walnuts, amondi, mtedza wa paini,
mbewu ya mphesa, yamatcheri, apricot ...

Koma mdziko lathu otchuka kwambiri mpendadzuwa, ndipo ndikofunikira kudziwa zonse za iye.

Cholesterol m'Mafuta a Mpendadzuwa

Mafuta ochokera ku mbewu za mpendadzuwa ndi chakudya chotsika mtengo komanso chotsika mtengo, mosiyana ndi abale ake, omwe amapangidwa makamaka kunja. Kwa ife, ndizachilendo kulawa, taphunzira kuzigwiritsa ntchito mwaphikaphika kuphika zakudya zozizira komanso zotentha, kuphika ndi kusunga. Kodi ndizotheka kuphatikiza chakudya chotere mu zakudya ndi atherosulinosis? Kodi pali mafuta m'thupi mwathu, mafuta, mpendadzuwa, ndipo ndi owopsa bwanji?

Ukadaulo wina wamafuta opangira zakudya umalimbikitsa kukhalapo kwa cholesterol m'mafuta a mpendadzuwa, ngakhale palibe amene amadziwa komwe anachokera. Funso lanzeru limadzuka: kuchuluka kwa cholesterol mmenemu? Wolemba bukuli la akatswiri azakudya zamakampani "Mafuta ndi Mafuta. Kupanga. Kuphatikizika ndi katundu. Ntchito ”Richard O'Brien akuti ali ndi cholesterol ya 0.0008-0.0044%. Pakuyerekeza kuchuluka kwazomwe zimapangidwira, izi ndi 0.0004-0.0011 g. Mankhwalawa ndi ochepa kwambiri kotero kuti amatha kunyalanyaza.

Choyamba sipinira - Njira yachilengedwe yachilengedwe ndi kupanga mafuta, momwe zida zoyambirira zama mankhwala zimasungidwira ndipo zatsopano sizipangidwe. Pambuyo kukanikiza kuzizira, mafuta amadziteteza ndi kusefedwa. M'malo mwake, ndi mafuta a masamba osaphika, osatha kusungidwa kwa nthawi yayitali, osayenera kutentha kwazinthu, koma okhala ndi fungo komanso kukoma kwa mbewu yokazinga.
At kukanikiza kwakukulu Kutentha mpaka 110 °, ndipo zigawo zake zimaphatikizana. Zotsatira zake, mtunduwo umakhala wolemera, ndipo kununkhira ndi kununkhira bwino. Pa zilembo zomwe zimapezeka pokhapokha kukanikiza, "woyamba spin". Imamizidwa kwathunthu ndi thupi, ndipo imawonedwa ngati yofunika kwambiri.
Kuchotsera - gawo lotsatira la kupanga, kuphatikizapo kuphatikiza mafuta mu keke mutapanikiza mbewu. Mafuta amasakanikirana ndi ma solor a organic, kutulutsa mafuta amadzimadzi ndikusiya zotsalira zopanda mafuta. Zosakaniza zomwe zimatumizidwa zimatumizidwa ku chowonjezera, komwe zosungunulira zimasiyanitsidwa kumbuyo. Choyimira chomaliza, monga chigawo choyamba, chimatetezedwa ndikusefa. Itha kupezeka m'masitolo olembedwa kuti "osasinthika"
Kuyatsa Ndikofunikira kuyeretsa, kuchotsa mankhwala ophera tizilombo ndi zitsulo zolemera, kukulitsa moyo wa alumali, kupatula mafuta aufulu omwe amapereka kukoma kosasangalatsa komanso utsi mukamayala. Ngati mafuta a mpendadzuwa atagulitsidwa pambuyo poti ayeretsere, amatchedwa "woyengetsa, wopanda mafuta." Ndi kuyenga pang'ono, malonda ake amachepetsa mavitamini ndi zinthu zina.
Deodorization - Ili ndi gawo loyenga mwakuya, momwe zinthu zonunkhira zimachotsedwa mu malonda. Ndi mafuta oyengeka osagwiritsidwa ntchito omwe timagwiritsa ntchito nthawi zambiri, chifukwa amapezeka paliponse pakukonzekera mbale zilizonse.
Kuzizira amachotsa zonse zowonjezera ndikusiya mafuta acids okha. Pakuzizira kwamafuta a mpendadzuwa, gawo loyenga lilipo kapena ayi. Poyambirira, mafuta oyengedwa, osakanizidwa ndi madzi owunduka amakhala osayera: popanda mtundu, fungo ndi kukoma. Kulephera kwake kusintha kusintha kwa zakudya zophika kumagwiritsidwa ntchito malonda. Mafuta oundana osasankhidwa amagwiritsidwanso ntchito kukhitchini yapanyumba.

Phindu ndi zovulaza zamitundu yamafuta zamasamba

Ubwino wa chinthu chilichonse umawunikidwa ndi kuchuluka kwa zinthu zofunika kuzilimbitsa thupi komanso zovulaza.Kuchokera pamalingaliro awa, pafupifupi mafuta onse a masamba ndi othandiza: ali ndi mafuta achilengedwe ochepa komanso ambiri osapangidwa ndi polyunsaturated. Kupatula kwake ndi kokonati ndi kanjedza, ndipo cholesterol ilibe chochita ndi izi: amadzaza mafuta ambiri.

Mpendadzuwa, mafuta a chimanga ndi maolivi ndi omwe amapereka kwambiri ma asidi a polyunsaturated komanso osapangidwa, chifukwa kulawa kumakupatsani mwayi wowonjezerera ndi mbale zochuluka. Kugwiritsa ntchito kwawo pafupipafupi kumathandizira kuti ubongo uziyenda bwino, kusinthasintha matumbo, kulimbitsa minofu ya mtima ndi makoma a mtima, kuyeretsa khungu, ndikuchotsa cholesterol yoyipa. Udindo wawo pakufulumizitsa kagayidwe, kuletsa mafupa, kukonza mawonedwe owoneka ndi kugwirizanitsa kwamayendedwe amatsimikiziridwa. Ndipo pogwiritsa ntchito moyenera mafuta a azitona, ngozi ya khansa ya m'mawere imacheperanso.

Mafuta a mpiru, ngakhale kuti siwowawa kwenikweni, ali ndi mphamvu yowoneka yotsutsana ndi bactericidal. Sesame, kuphatikiza mafuta omwe sanapangidwe, imakhala ndi phosphorous ndi calcium - mawonekedwe ofunikira a minofu yamafupa. Soy ndi rapeseed (canola) ndi atsogoleri polimbana ndi cholesterol yayikulu. Mphamvu zakuchiritsa zamadzi am'madzi am'madzi ndizogwiritsidwa ntchito popanga mankhwala apakhungu a dermatological and gastroenterological odwala.

Mafuta a Walnut ali ndi vuto lililonse mu kukoma, amagwiritsidwa ntchito pang'ono, ngakhale salinso otsika pamafuta ena. Amatsitsa cholesterol komanso amachepetsa magazi, kupewa thrombosis.

Kodi mafuta opanda mafuta m'thupi

Mwachidule, titha kunena motsimikiza: mafuta amachitika popanda cholesterol, ndipo awa ndi mafuta aliwonse azamasamba. Ngakhale wina atatsimikizira kupezeka kwake mu microdoses, mulimonse, akhoza kutayika kwinakwake m'mimba ndipo sikukhudza kuyesedwa kwa magazi. Koma funso nlakuti ngati masamba azomera ali ndi zinthu zomwe zimakhudza cholesterol ya plasma, yankho ndi inde.

Mafuta omwe ndi bwino kugwiritsa ntchito

Kuti mugwiritse ntchito tsiku lililonse, ndibwino kugwiritsa ntchito mafuta aiwisi, i.e. woyamba kupota. Ndi oyenera saladi, kuwaza masamba masamba kapena flavour mbale mbale. Pazokazinga zakudya, ndikofunikira kusankha mafuta okhawo oyenga omwe samapanga mafuta owotcha omwe amayamba ndi kutentha kamodzi (kudya zakudya zokazinga pamafuta omwe amagwiritsidwa ntchito kale kumapangitsa ngozi ya khansa).

Ngakhale mawonekedwe osiyanasiyana amafuta a masamba, amatha kuchita zozizwitsa mokwanira, makamaka popewa komanso kuchiza matenda a metabolic. Pofuna kuthana ndi cholesterol yayikulu ndikuletsa matenda a atherosclerosis, ndikokwanira kudya supuni ziwiri patsiku kwathunthu. Kuchuluka kwamafuta ambiri kumachulukitsa zakudya za calorie, ndipo zimawoneka nthawi yomweyo pamimba ndi m'mbali.

Mankhwala aliwonse, ngakhale azakudya, mlingo uyenera kuonedwa.

Kuphatikizika, zigawo zikuluzikulu ndi mafuta a masamba

Mafuta ophikira amapangidwa kuchokera ku mbewu za mpendadzuwa, zomwe zimatsukidwa koyamba kuchokera ku mankhusu, kenako ndikuzitumiza kuti zikonzedwe. Mbewuzo zimadutsanso ndi zopyinjika zapadera, kudumpha, kenako kulowa. Kuchokera pazopopera zomwe zidagwiritsidwa ntchito, mafuta amaponderezedwa, omwe amawasungunulira ndikukutumiza m'misika.

Kuphatikizika kwa mafuta a mpendadzuwa kumaphatikizapo zinthu izi:

Ma organic acids - oleic, linolenic, myristic, ndi ena.
Zambiri za organic.
Vitamini E, omwe madokotala amati ndi ma antioxidants ofunikira m'thupi la munthu. Izi zimateteza machitidwe ndi ziwalo kuti zisawonongeke ndi maselo a khansa, zimachepetsa kukalamba.
Tocopherol.
Vitamini A, yemwe amayang'anira masomphenya, amalimbitsa chitetezo cha mthupi.
Vitamini D - imathandiza kusunga khungu ndi mafupa.
Mafuta ophikira.
Mafuta acids, omwe amachititsa kuti maselo azigwira ntchito komanso kugwira ntchito kwamanjenje kwamanjenje.

Chifukwa chake, sikoyenera kuyang'ana m'magawo osiyanasiyana kuti ndi cholesterol yochuluka bwanji mumafuta a mpendadzuwa. Sipangokhala pamenepo, ndipo izi zikugwira ntchito kwa mpendadzuwa ndi chilichonse chomera.

Za mafuta a masamba ndi cholesterol, mtundu wamtunduwu, kapena njira yochotsera zilibe kanthu. Chifukwa chake, musachite mantha kudya mafuta oyengetsa komanso osakonzedwa omwe amapangidwa motere:

Acidity sizimakhudzanso mafuta a cholesterol m'mafuta oyengedwa kapena osasankhidwa - kuchuluka kwake kumakhalabe mpaka zero.

Izi ndichifukwa choti cholesterol ndiyopangidwa ndi metabolism yomaliza mwa anthu ndi nyama. Zotsatira zake, bile imayamba kupangidwa, zomwe zimawopseza anthu. Chifukwa chake, musadandaule kuti cholesterol idzakhalapo muzomera, zipatso ndi ndiwo zamasamba.

Ndipo mu mtundu uwu wa batala, ngati batala, ulipo. Ndipo kukwera kwamafuta m'zinthu izi, mafuta ochulukirapo amakhala ndi cholesterol. Nutritionists amalangiza kuti m'malo mwa zinthu zotere muzikhala mathirakiti okhala ndi mankhwala azitsamba. Mitundu yambiri ya mkaka monga tchizi tchizi, zonona wowawasa, mkaka sioyenera kudya. Muyenera kusankha zakudya zokhala ndi mafuta ochepa, kuchepa kwamafuta, kuti musachulukitse cholesterol komanso osakhudza mamasukidwe amwazi.

Mafuta a mpendadzuwa ndi cholesterol ndi malingaliro omasinthika onse, chifukwa mu zomera ndi mafuta mumakhala zinthu monga omega-3 acid. Ndi omwe ali ndi udindo wochepetsera kuchuluka kwa zinthu zovulazidwazo m'magazi, poletsa kukula kwa zolembedwa za atherosulinotic m'mitsempha yamagazi. Pali ma omega-3 acids ambiri mu nthomba za fulakesi ndi mafuta opendekeka, ndichifukwa chake madokotala amalangiza kuti atenge supuni 1 ya chinthucho kwa anthu omwe apezeka ndi cholesterol yayikulu.

Kodi maubwino a mafuta a mpendadzuwa ndi chiyani?

Odwala akakhala ndi chidwi ndi dotolo ngati pali cholesterol m'mafuta a mpendadzuwa, amalandila yankho losalimbikitsa. Komabe, ambiri sakhulupirira kuti sizili choncho. Ziwopsezo zogwiritsa ntchito mtundu wamtunduwu zitha kupezeka pazotsatirazi:

Zogulitsa zidapita pakukwaniritsidwa kosakwanira fakitale kapena fakitale. Izi zikutanthauza kuti kusakaniza kudzatentha, chifukwa chomwe zinthu zina zimatha kusintha kukhala ma carcinogens. Ndizowopsa zomwe zimabweretsa chiwopsezo ku thanzi la anthu, makamaka, zomwe zimayambitsa khansa.
Mukamawotcha zakudya - nyama, nsomba, masamba, mbatata, phwetekere, ndi zina - kumasulidwa kwa zinthu zoyipa kumayamba pambuyo poti zilonda zayamba. Chifukwa chake, nthawi zambiri ndimaletsedwa kugwiritsa ntchito zakudya yokazinga ndi madokotala, kuti musachulukitse cholesterol yamagazi komanso osapangitsa chotupa cha khansa.
Mutha kupweteketsa cholesterol yambiri ngati mutatentha chakudya mu poto womwe wakhala ukugwiritsidwa ntchito mobwerezabwereza musanatsuke, kenako osasambitsidwa. Mafuta ochulukirapo amakhalabe pa icho, zinthu zomwe zimapangidwa ndi mankhwala owopsa, ndipo zimawonjezera mphamvu iliyonse mukatha kutentha chakudya.
Kugwiritsa ntchito mafuta pafupipafupi komwe sikunapange chithandizo chokwanira pakuvala masaladi.

Mukamagwiritsa ntchito chomera ichi moyenera, zimakhala ndi thanzi labwino. Makamaka, mafuta a mpendadzuwa amathandizira kuchita njira zodzitchinjiriza polimbana ndi ana ndi matenda amtundu wakhungu, komanso kuchepetsa zovuta zoyipa zomwe zimapezeka pazogulitsa.

Mwa zina zothandiza ndichofunika kudziwa:

Zabwino pa chitetezo chokwanira.
Kuchepetsa chiopsezo cha khansa ndi matenda ena a oncological.
Kuwongolera magwiridwe antchito a ubongo ndi mtima.

Makhalidwe ena

Mutha kusiyanitsa chinthu chomwe chakhala chikukonzedwa pang'ono ndi kununkhira kwa njere ndi kapangidwe kautsi pakuphika kapena kuphika. Ngakhale kuti mpendadzuwa kapena mafuta ena a masamba azindikiridwa kuti ndi mankhwala opanda mafuta, muyenera kugwiritsa ntchito mosamala:

Choyamba, 100 g ya mankhwala ili ndi 900 kcal.
Kachiwiri, sichitha kugwiritsidwa ntchito kuyeretsa thupi kuti matenda am'mimba ndi matumbo asayambike.
Chachitatu, chikuyenera kugwiritsidwa ntchito munthawi yomwe yatulutsidwa phukusi.
Chachinayi, muyenera kusungira pamalo amdima momwe kutentha sikupita +20 ºº, koma sikuyenera kukhala ochepera +5 ºº.
Lachisanu, mutagula, malonda amayenera kuthiridwa mumtsuko wagalasi, womwe umayikidwa mufiriji.

Ukadaulo wopanga mafuta amasamba

Mafuta a mpendadzuwa amapangidwa kumera yopanga mafuta. Choyamba, mbewu za mpendadzuwa zimatsukidwa, zipatso zimalekanitsidwa ndi mankhusu. Zitatha izi, zidutsazo zimadutsidwa kuchokera kwa odzigudubuza, zidagundika ndikuzitumiza ku dipatimenti yolimbira.

Phukusi loti peppermint limayamba kulandira chithandizo mu kutentha, limatumizidwa pansi pa Press, pomwe masamba amkaka amathira mafuta.

Mafuta omwe amapezeka ndi mpendadzuwa amalowetsedwa, ndipo spearmint yotsalayo, yomwe imakhala ndi mafuta opitilira 22 peresenti, imatumizidwa kwa sapoti kuti ikonzedwe.

Wopopera mafuta, pogwiritsa ntchito ma solor apadera, amathira mafuta otsala, omwe amawatumizira kuti ayeretse ndi kuyatsanso. Mukakonzanso, njira ya centrifugation, sedimentation, kusefera, hydrate, kuchepa kwa magazi, kuziziritsa kozizira ndi deodorization kumagwiritsidwa ntchito.

Kodi gawo la mafuta mpendadzuwa ndi chiyani?

Mafuta ophikira amakhala ndi zinthu zambiri zofunikira monga organic, stearic, arachinic, myristic, linoleic, oleic, linolenic acid. Komanso, malonda ali ndi zinthu zambiri za phosphorous ndi tocopherols.

Zofunikira zomwe zili mumafuta a mpendadzuwa ndi:

Mafuta ophikira, omwe amakhala odziwika bwino ndi thupi kuposa mafuta a nyama.
Mafuta acids, omwe amafunikira thupi kuti lizigwira bwino ntchito ya ma cell a cellular komanso kugwirizanitsa bwino kwamanjenje.
Gulu A vitamini limakhudza bwino magwiridwe antchito amawonedwe ndipo limalimbitsa chitetezo chathupi. Vitamini D wamagulu amathandizira kuti khungu komanso mafupa azikhala bwino.
Vitamini E ndiye antioxidant wofunikira kwambiri yemwe amateteza thupi ku kukula kwa zotupa za khansa ndikuchepetsa kukalamba. Mafuta a mpendadzuwa ali ndi kuchuluka kwa tocopherol, poyerekeza ndi mafuta ena azipatso, omwe ali ndi phindu lofanananso ndi thupi.

Cholesterol ndi Mafuta a Mpendadzuwa

Kodi mafuta a mpendadzuwa ali ndi cholesterol? Funso ili limafunsidwa ndi ogula ambiri omwe amafuna kuti azikhala ndi zakudya zoyenera komanso amangodya zakudya zopatsa thanzi. Chifukwa chake, ambiri adzadabwa kumva kuti cholesterol mumafuta a masamba simupezeka konse.

Chowonadi ndi chakuti kupezeka kwa zotsatsa zambiri komanso zolemba zowoneka bwino kuti muwonjezere kufunika kwa chinthucho kunapanga nthano kuti mitundu ina yamafuta azamasamba imatha kukhala ndi cholesterol, pomwe zinthu zomwe zimaperekedwa m'mashelefu ndizathanzi kwathunthu.

M'malo mwake, cholesterol sichitha kupezeka mumafuta a mpendadzuwa kapena mafuta aliwonse azomera. Ngakhale chinthu chatsopano chofinyidwa chilibe zinthu zovulaza izi, chifukwa mafuta amakhala ngati chomera.

Cholesterol imatha kupezeka m'mafuta azinyama. Pachifukwa ichi, zolembedwa zonse pamapulogalamu ndizongodziwika bwino; ndibwino kuti wogula adziwe zomwe zili ndi cholesterol yambiri kuti amvetsetse zomwe akugula.

Pakadali pano, kuwonjezera kuti malonda alibe mafuta a cholesterol, mulibe ma omega-3 polyunsaturated mafuta acids, omwe amakhudza kuchepa kwa cholesterol m'magazi ndikuteteza minofu yamtima kuti isawonongeke.

Komabe, chakuti cholesterol sichimapezeka mumafuta a mpendadzuwa imakwanira kwathunthu chifukwa chosowa michere.

Chifukwa chake, mafuta a mpendadzuwa ndi abwino komanso osavuta ndi batala kwa anthu omwe ali ndi vuto la atherosulinosis kapena hypercholesterolemia.

Mafuta a mpendadzuwa ndi mapindu ake

Mwambiri, mafuta a mpendadzuwa ndi chinthu chopatsa thanzi kwambiri, chomwe chimakhala ndi zinthu zambiri zofunika pamoyo.

Mafuta a mpendadzuwa ndi chida chabwino kwambiri popewa ana ambiri, komanso matenda amtundu wa pakhungu.
Chochita chake chimakhudza chitetezo cha mthupi, chimakulitsa ndikuchepetsa chiopsezo chotenga khansa.
Chifukwa chakuti mafuta a mpendadzuwa alibe mafuta a cholesterol, amatha kuchepetsa kuchuluka kwa chinthuchi muzakudya za tsiku ndi tsiku.
Zinthu zomwe zimapanga mafuta a masamba zimathandiza kuti ma cell a ubongo azigwira bwino ntchito komanso mtima.

Komabe, ndikofunikira kulingalira kuti zinthu zonsezi zopindulitsa zimapezeka pazogulitsa zomwe zakhala zikuchitika pang'ono. Mafuta amtunduwu amanunkhira ngati mbewu ndi utsi mukamagwiritsa ntchito kuphika.

Zogulitsa zomwezi, zomwe nthawi zambiri zimagulitsidwa m'masitolo mu mawonekedwe oyengedwa komanso opakidwa mafuta, zimakhala ndi mafuta ochepa okha mavitamini, pomwe mafuta awa samanunkhiza. Chifukwa chake, chinthu chomwe chapangidwira kukonzedwa kokwanira, sikuti chimakhala chothandiza, chitha kuvulaza thupi.

Mafuta a mpendadzuwa ndi kuvulaza kwake

Izi zimatha kukhala zovulaza ngati zitha kukonzedwa kwathunthu ku fakitole. Chowonadi ndi chakuti pakutentha, zinthu zina zimatha kusintha kukhala zowononga thupi. Pachifukwa ichi, akatswiri azakudya salimbikitsa kudya zakudya yokazinga pafupipafupi.

Mafutawo atawiritsa, amapanga zinthu zochulukirapo zomwe zingayambitse chotupa cha khansa ngati mumadya pafupipafupi mankhwala oopsa. Makamaka ngati cholesterol yokwezeka imawonedwa pakubala, pankhaniyi, ndikofunikira kuti muyang'anenso malingaliro anu pazakudya.

Zinthu zomwe zimatenthetsedwa poto yomweyo pogwiritsa ntchito mafuta amodzi zimatha kuvulaza. Ndikofunikanso kudziwa kuti pambuyo pokonza zina, zinthu zakunja za mankhwala zomwe zimakhala ndi mafuta zimatha kudziunjikira mumafuta. Chifukwa chake, mafuta oyendera mpendadzuwa safunika kugwiritsidwa ntchito pokonza masaladi.

Momwe mungadyere mafuta a mpendadzuwa

Mafuta a mpendadzuwa alibe contraindication apadera zaumoyo. Chachikulu ndikuti idyedwe pang'ono, chifukwa magalamu 100 a malonda ali ndi zopatsa mphamvu 900, zomwe ndizapamwamba kuposa batala.

Sitikulimbikitsidwa kugwiritsa ntchito mafuta a masamba kuyeretsa thupi, chifukwa njirayi ingapangitse kukula kwa matenda owopsa am'mimba.
Ndikofunikanso kugwiritsa ntchito izi pokhapokha nthawi yosungirako yomwe yasonyezedwa phukusi. Popita nthawi, mafuta a mpendadzuwa amakhala owopsa chifukwa cha kuchuluka kwa ma oxide mmenemo, omwe amasokoneza kagayidwe kachakudya mthupi.
Izi zimayenera kusungidwa pamtunda wa madigiri 5 mpaka 20, pomwe kulumikizana ndi madzi kapena zitsulo sikuyenera kuloledwa. Mafuta nthawi zonse azikhala pamalo amdima, chifukwa kuwala kwa dzuwa kumawononga michere yambiri.
Mafuta osasinthika achilengedwe amayenera kusungidwa mu chidebe chagalasi, mumdima komanso ozizira. Furiji ndi malo abwino osungira.Nthawi yomweyo, mafuta omwe amapezeka panthawi yozizira osindikizidwa amasungidwa osaposa miyezi 4, ndikuwotcha kwambiri - osapitilira miyezi 10. Botolo litatsegulidwa, muyenera kuligwiritsa ntchito kwa mwezi umodzi.

Kodi pali cholesterol mu mpendadzuwa ndi mafuta a masamba?

Atherosulinosis kapena hypercholesterolemia ikapezeka, ichi ndi chifukwa chomveka chobwereza zakudya zanu ndikusinthira ku zakudya zapadera zomwe sizimagwirizana ndi nyama, koma mafuta a masamba. Izi zimadabwitsa ambiri, ndipo chifukwa cha ichi ndi nthano yayitali yokhudza zinthu za cholesterol (cholesterol) m'mafuta azamasamba. Koma kodi izi ndi zowona ndipo pali cholesterol yeniyeni mumafuta a masamba - ndikofunikira kumvetsetsa mwatsatanetsatane.

Pali mitundu yoposa zana ya mafuta a masamba, zonse zimatengera mtundu wamafuta omwe amapangidwa ndi:

Kanema (dinani kusewera).

Felize
mpendadzuwa
chiponde
soya
maolivi
nthangala za sesame
chimanga, etc.

Kuphika, mbewu, zipatso, mtedza zimatengedwa - mwachidule, chilichonse kuchokera komwe nkotheka kupeza mafuta omwewo kutuluka ndikusinikiza, kukanikiza ndi njira zina zopangira. Zinthu zopangidwa kuchokera ku mbewu zosiyanasiyana zimasiyana mu maonekedwe, mtundu ndi mitundu yopindulitsa.

Zomwe zimagulitsidwa kwambiri ndi mafuta a mpendadzuwa, omwe amagwiritsidwa ntchito pophikira zakudya zosiyanasiyana (kuphatikizapo zakudya), ndipo chifukwa chakuti palibe cholesterol imawonetsa bwino zomwe zimapangidwira:

kuchuluka kwa mavitamini A ndi D, ofunikira masomphenya, khungu labwino komanso mafupa, motero,
Vitamini E - antioxidant wamphamvu yemwe amateteza thupi ku kukula kwa zotupa za khansa ndikuletsa kukalamba koyambirira,
mafuta masamba, omwe amatengeka ndi thupi pafupifupi kwathunthu - ndi 95%, mu mafuta mpendadzuwa palinso mafuta acids olimbitsa chitetezo chokwanira, kuwongolera kagayidwe kachakudya ndi thanzi la mantha.

Kuphatikizikaku kukuwonetsa bwino momwe malonda alili. Ndipo funso ndilakuti ngati pali cholesterol m'mafuta a mpendadzuwa - yankho mwachionekere ndilabwino.

Mfundo yofunika kuikumbukira ndi yakuti cholesterol imangopangidwa mwa nyama ndi zinthu za munthu, ndipo mbeu sizimakhala nazo ndipo sizimatulutsa. Chifukwa chake, mu mafuta a masamba mulibe mfundo iliyonse.

Mafuta achinyama okha omwe siowopsa m'mitsempha yamafuta ndi mafuta a nsomba. M'malo mwake, nyama ya nsomba ndi mafuta ake (mtundu wake wa mankhwala ali m'mapiritsi kapena m'mapiritsi) nthawi zambiri amalangizidwa kuti azidya ngakhale ndi atherosulinosis.

Zomwe zimagwiritsidwa ntchito ziyenera kudyedwa mosamala kuti zabwino zisasinthe. Mafuta ophikira ndizomveka. Kumbali ina, ndizofunikira kwa thupi, chifukwa zabwino zonse zomwe zili momwemo ndizopindulitsa, kumbali ina, njira yolakwika yogwiritsira ntchito ndi kumwa ingawononge thanzi.

Mafuta opezeka kuchokera ku mbewu nthawi zambiri amathandiza kupewa matenda, amalimbitsa chitetezo chokwanira komanso amathandizira pa ntchito ya ziwalo ndi machitidwe:

thandizani ubongo ndi maselo ake
limbitsa mtima
azichitira matenda akhungu
gwiritsani ntchito kupewa kupewa ma ricores muubwana,
kukhazikitsa ndi kukonza matumbo motility
chepetsani kuchuluka kwa mafuta m'thupi omwe amapezeka m'mafuta a nyama.

Kufotokozera: Cholesterol sichimachepetsedwa ndi mafuta omwe amapezeka okha monga mafuta omwe amagwiritsidwa ntchito m'malo mwa nyama.

Koma zonsezi sizitanthauza kuti ndizosatheka kuphika chakudya ndi masamba a masamba. Ingochita bwino.

Zakudya zilizonse, zomwe zilibe mafuta a nyama, nthawi zonse zimaphatikizapo mafuta a masamba omwe siziwopseza kuwonjezera cholesterol, chifukwa sizikhala ndipo sizingakhaleko.

Koma posankha mafuta, ndikofunikira kulabadira mitundu yake:

Yoyengedwa. Maonekedwe - owonekera, achikasu owala, palibe mpweya wotuluka womwe umasungidwa. Pankhani yothandizira - si yangwiro, chifukwaili ndi mavitamini ochepa komanso zinthu zina zachilengedwe chifukwa chazowunikira mwakuya. Koma iyi ndiye njira yabwino kwambiri yokazinga: ngakhale pali mavitamini ochepa pano, ndikutentha kowonjezera, mafuta awa alibe ma carcinogen.
Zosasankhidwa. Mafuta okonzedwa pang'ono, mafuta amtundu wachikaso, fungo labwino ndipo amatha kutulutsa nthawi, ndipo nthawi yochepa imasungidwa. Amapangidwira kuti azigwiritsidwa ntchito mwatsopano (kuvala saladi), koma amapanga zinthu zapoizoni mukamayamwa.

Popeza ndasankha mafuta oti ndisankhe, ndikofunikira kuganizira mfundo zina zingapo:

Nthawi zonse muziyang'ana tsiku lopanga ndi kumaliza ntchito,
musatenge mafuta osasamba ndi matope (izi zikutanthauza kuti amatha ntchito kapena kuwonjezeredwa),
ngati cholembedwacho chikuti "masaladi" - mafuta awa sioyenera kukazinga.

Mafuta opangira mafuta ndi cholesterol: osatengera chidwi mukagula mtengo ndi chizindikiro "palibe cholesterol" (kusunthira kwabwino kwambiri kuti muwonjezere malonda a mtundu winawake). Mosasamala kanthu za mtengo wazopangidwira komanso chizindikiro cha cholembera, cholesterol mulibe m'mafuta a masamba.

Zingakhale bwino kukhala ndi mitundu yonse yamafuta pafamuyo: siyani mafuta osagwiritsidwa ntchito popangira mafuta, ndikuyeretsa ndioyenera kuyamwa.

Izi zomwe zimachokera pazomera zilibe zotsutsana, aliyense amaloledwa kuzigwiritsa ntchito. Ndipo ngakhale kuchuluka kwa cholesterol sikukwera chifukwa chake, sizipweteka kusamala kwambiri ndi malonda ena nthawi zina:

ndibwino kugwiritsa ntchito mafuta azamasamba "popanda kukopa" (mu 100 ml - 900-1000 calories / cal., ndipo izi zikuwopseza kale kuwonjezera thupi),
pazomwe zimayeretsa thupi, ndikwabwino kutenga njira yopangira "yopanda fakitale", yopangidwa ndi "oyera" komanso njira zotetezeka, koma kukhala ndi moyo waufupi wafufufu,
osagwiritsa ntchito zomwe zatha,
gulitsa botolo lotseguka osaposa mwezi,
kutentha kusungirako kuyenera kukhala 5 - 20 C,
ikani mafuta m'malo amdima, osayatsidwa ndi dzuwa.
kutsanulira zinthu zosafotokozedwayu mu zotengera zagalasi za opaque ndikusunga mufiriji.

Pomaliza, timakumbukira kuti mafuta aliwonse azomera ndi cholesterol yomwe imalankhulidwa m'mayendedwe ake ndiosagwirizana: palibe cholesterol m'mafuta a masamba.

Mafuta azomera ali ndi mitundu yopitilira 240. Koma ku Russia ndi Ukraine, ambiri ndi mafuta a mpendadzuwa. Kodi ndichifukwa chiyani mafuta a mpendadzuwa amapezeka pachikhalidwe cha ku Russia, ndipo amasiyana bwanji ndi mafuta ena a masamba? Kodi ndizabwino kapena zoipa kudya?

Kuwonekera kwa chidwi chowonjezereka cha kudya wathanzi ndichizindikiro cha nthawi yathu ino. Malingaliro amakono a chakudya kuchokera pamalingaliro ake momwe amakhudzira thanzi samadutsanso ndi zotchuka izi. Kodi pali cholesterol m'mafuta a mpendadzuwa? Kodi pali ubale wanji pakati pa mafuta a mpendadzuwa ndi cholesterol, zomwe zili mopanda muyeso m'thupi la munthu?

Mtengowo udapita ku Russia pafupifupi zaka mazana atatu zapitazo, koma kwa nthawi yayitali udakula chifukwa cha kukongoletsa

cholinga. Maluwa okongola achikasu, omwe nthawi zonse amawongolera dzuwa, samatsitsimutsa kokha minda yamaluwa yamaluwa ndi malo a eni malo.

Kwa zaka makumi ambiri, mpendadzuwa udalanda malo mu Ufumu wa Russia. North Caucasus, Kuban, dera la Volga adalandira izi kukula kwawo. Ku Ukraine, komwe "dzuwa" linakhazikika pafupi ndi nyumba iliyonse, azimayi olemera komanso ogulitsa sanali kusangalala ndi maluwa ake, kupumula pamalo osiyanasiyana osangalatsa - "kudula mbewu".

Pamene Europe idapitilizabe kusilira mpendadzuwa omwe adauzira Vincent Van Gogh kupanga zojambulajambula zodziwika za dzina lomwelo, ku Russia adabweranso ndi njira yothandiza. Mlimi wa serf Daniil Bokarev adapanga njira yopangira mafuta kuchokera ku mbewu za mpendadzuwa.Ndipo posakhalitsa mphero yoyamba yamafuta idawoneka m'gawo la Belgorod.

Kufalikira kofalikira kwa mafuta a mpendadzuwa mkati mwa zaka za zana la khumi ndi chisanu ndi chisanu ndi chinayi kunatheka chifukwa chakuti Tchalitchi cha Orthodox chimazindikira kuti chinali chopanda phindu. Ngakhale dzina lachiwiri ili lidasinthidwa - masamba a masamba. Zomera za mpendadzuwa ku Russia kumayambiriro kwa zaka zapitazi zidakhala malo pafupifupi mahekitala miliyoni. Mafuta ophikira tsopano akhala chinthu chadziko lonse, adayamba kutumizidwa kunja.

Cholesterol ndi gulu laachilengedwe la ma steroid, limapezekapezeka pazopangidwa ndi nyama. Amadziwika ndi dzina chifukwa cha zomwe amapeza - choyamba chimasiyanitsidwa ndi miyala yamtengo wapatali, yotanthauzidwa kuti bile yolimba.

Mthupi lathu, limagwira ntchito yofunika kwambiri, kuonetsetsa kukhazikika kwa ma membrane am'm cell, ikuphatikizidwa pakupanga ma asidi a bile, mahomoni, ndi vitamini D. Kwa gawo lalikulu (mpaka 80%) chiwindi chathu ndi ziwalo zina zamkati zimatulutsa kuchuluka koyenera, kupuma komwe timapeza ndi chakudya. Kuchuluka kwa cholesterol m'magazi kumawonjezera chiopsezo cha matenda a mtima komanso matenda a mtima.

M'malo mwake, cholesterol yochuluka m'mwazi imatha kupezeka kawiri:

Kuti muthane ndi chakudya chomwe chimakhala ndi kuchuluka kwake akamamwa,
Zotsatira za kuphwanya kwa kagayidwe ka lipid, komwe, zimatha kuyambitsidwa ndi zinthu zovulaza zomwe zimalandiridwa ndi chakudya.

Malinga ndi mtundu wovomerezeka, cholesterol mulibe mbewu. Chifukwa chake, mafuta a cholesterol m'mafuta a mpendadzuwa ndi zero. Komabe, m'buku loti "Mafuta ndi Mafuta. Kupanga, mawonekedwe ndi katundu, ntchito ”, 2007 edition, wolemba R. O'Brien akuwonetsa kuti kilogalamu imodzi yamafuta a mpendadzuwa ali ndi 8 mg mpaka 44 mg ya cholesterol. Poyerekeza, mafuta a cholesterol m'mafuta a nkhumba ndi (3500 ± 500) mg / kg.

Ngakhale zitakhala choncho, mafuta a mpendadzuwa sangatengedwe kuti ndi wopatsa mafuta ambiri m'thupi. Ngati cholesterol ili ndi mafuta a mpendadzuwa, ndiye kuti mu zinthu zochepa. Mwanjira imeneyi, singathe kubweretsa cholesterol yambiri mthupi lathu.

Izi zikuganizirabe mphamvu yamafuta a masamba pa cholesterol yamagazi. Inde, mafutawo akhoza kukhala ndi zinthu zomwe zimapangitsa kuti pakhale zovuta mu thupi momwe cholesterol imakhudzidwira, ndipo ikukhudza kale zinthuzo. Kuti izi zitheke, muyenera kudziwa mtundu wa kapangidwe kake ndi zinthu zomwe zimagulitsidwa.

Mafuta a mpendadzuwa ndi mafuta 99.9%. Mafuta acids ndi ofunikira m'thupi lathu. Amasintha ntchito zamaganizidwe, zimathandizira kuti pakhale mphamvu zambiri.

Mafuta a masamba osasinthika amawonedwa ngati opindulitsa kwambiri. Koma kwa moyo wabwinobwino, gawo la 7/3 liyenera kuonedwa pakati pa nyama zanyama (zadzaza) ndi magwero azomera.

Mafuta ena a zamasamba amakhala ndi mafuta achilengedwe ambiri, mwachitsanzo, mafuta a kanjedza ndi coconut. Mafuta achilengedwe a monounsaturated ndi polyunsaturated. Mafuta ochulukirapo a monounsaturated amapezeka m'mafuta a azitona. Gwero la mafuta achilengedwe a polyunsaturated ndi mafuta: chimanga, flaxseed, raped, komanso cottonseed, mpendadzuwa, soya.

Zomwe mafuta a mpendadzuwa ali ndi:

Mafuta achilengedwe a polyunsaturated ofunika: linoleic, linolenic. Amatha kuchotsa cholesterol yoyipa, ndikupanga gulu lovuta nalo, potero amayeretsa ziwiya. Amatha kuwonedwa ngati prophylactic motsutsana ndi matenda amtima, omwe amathandiza kutsitsa cholesterol m'mwazi.
Mavitamini a magulu A, D ndi E. Vitamini A amawongolera masomphenya, ali ndi phindu ku retina. Vitamini D ndikofunikira kuti khungu likhale labwino komanso magwiridwe antchito a musculoskeletal system. Vitamini E amatchedwa "ubwana" Vitamini, chifukwa umatha kuthana ndi ukalamba ndikupanga zotupa.Zina zomwe akuwongolera ndikupanga mahomoni ndi magwiridwe antchito a kubereka.

Tekinoloje yopanga mafuta opangira masamba imatha kusintha momwe imagwirira ntchito, pafupifupi kuiwononga.

Kupeza mafuta a masamba kumatanthawuza kudutsa magawo angapo:

Spin kapena m'zigawo. Izi ndi njira ziwiri zosiyanirana ndi gawo loyamba. Spin imatha kuzizira kapena kutentha. Mafuta opendekera ozizira amawonedwa kuti ndi othandiza kwambiri, koma alibe moyo wautali kwambiri. Kuchotsera kumakhudza kuphatikiza mafuta pogwiritsa ntchito ma sol sol, kumapereka zipatso zambiri zomwe zatsirizidwa.
Zosefa. Pezani mafuta osakongola.
Magetsi ndi kusalolerana. Amathandizidwa ndi madzi otentha. Mafuta osasankhidwa amapezeka. Mtengo wa malonda umakhala wotsika kuposa wa mafuta osakhwima, koma moyo wa alumali ndiwokwera - mpaka miyezi iwiri.
Kuyatsa Chogulitsa chomveka chimapezeka, chopanda mtundu, fungo, fungo ndi kakomedwe. Mafuta oyeretsedwa ndizofunikira kwambiri, koma amakhala ndi moyo wautali (miyezi inayi).

Mukamasankha mafuta a mpendadzuwa, muyenera kulabadira kuchuluka kwa mpweya womwe umapangidwa chifukwa cha mtima wofuna kuphatikiza mafuta acid osasinthika. Koma ngakhale ngati zotere sizikuwoneka, ndikofunikira kuonetsetsa kuti zikugwirizana ndi kumaliza ntchito. Sungani mafuta a mpendadzuwa m'malo abwino a khoma pakhoma lafiriji, mwachitsanzo.

Polimbana ndi cholesterol yoyipa, mafuta a masamba, kuphatikiza mafuta a mpendadzuwa, ndi othandizira ofunikira. Mavuto amatha kuchitika mukamagwiritsa ntchito yokazinga.

Mfundo zotsatirazi zimatsutsa kukayikira pamafuta a mpendadzuwa:

Mothandizidwa ndi kutentha kwambiri pokazinga, mavitamini amawola, komwe timadyadi,
Mafuta sangagwiritsidwe ntchito mobwerezabwereza pokoka chifukwa chopanga ma carcinogens. Zimapweteka, zimayambitsa kukula kwa khansa yam'mimba.
Mukukazinga chakudya kumakhala kalori wambiri. Zikudziwika kuti anthu onenepa kwambiri amakonda kudwala cholesterol yowonjezera,
Ngati mumapangika kwambiri ma fried a French, perekani mtundu wa mafuta a kanjedza kapena kokonati. Mafuta awa amakhala ndi mafuta achilengedwe a saturated, amakhala olimba kwambiri ndipo amakhala bwino ndi mafuta akuya. Ndikwabwino kugwiritsa ntchito mafuta a azitona kapena mpendadzuwa mukaphika mbale zomwe zimaphikidwa mu mafuta pang'ono kutentha pang'ono.
Mafuta a Transgenic, omwe amapangidwa nthawi yayitali pakutentha kwambiri, amakhalanso ovulaza. Ali ndi mawonekedwe osokonekera omwe sazinthu zachilengedwe. Akamaphatikizidwa m'maselo am'magazi, amathandizira pamavuto a metabolic, kuchuluka kwa poizoni ndikutsogolera ku atherosulinosis ndi zovuta zoyambitsa matenda a mtima. Mafuta ambiri a transgenic amapezeka margarine, omwe ndi msanganizo wa masamba (kanjedza) ndi mafuta a nyama. Sichoyenera kudya.

Komabe, mafuta a masamba ndi chinthu chomwe chitha kungokhudza cholesterol. Ndi kuchuluka kwa cholesterol m'magazi, simuyenera kukana mafuta a mpendadzuwa. Munthu amangoyang'ananso zakudya zanu.

Ndipo ndibwino kukometsa ndi saladi watsopano wa mafuta a mpendadzuwa. Ndipo kuphatikiza kwakukulu pazinthu zake ndi mavitamini kuwonetseredwa kwathunthu!

Kodi pali cholesterol m'mafuta a masamba? Choonadi chokhudza mafuta opanda mafuta a cholesterol

Kudya moyenera ndi gawo limodzi lakhalidwe labwino. Ndipo, makamaka, zothandizira lipid bwino. Chisamaliro chachikulu chimalipidwa pamafuta azakudya, chifukwa kusowa kwawo patsogolo kumabweretsa kuwonongeka kwa ziwiya zazikulu ndi zapakati.

Lipid "yoyipa" yolowa m'makoma a mtima, zomwe zikutanthauza kuti zomwe zili mu chakudya siziyenera kukhala zochepa.Chifukwa chake, ndikofunikira kudziwa momwe mafuta ochokera kumitundu yosiyanasiyana amasiyana, komanso ngati pali cholesterol chodedwa m'mafuta azomera.

Mafuta ndi zakudya zomwe zimakhala ndi mafuta ochulukirapo.

Mafuta osaphatikizika amatha kuphatikiza zinthu zosiyanasiyana zam'molekyulu m'mamolekyu awo, "kuzilimbitsa", kuzisintha ndikusintha kagayidwe kazinthu zonse. Kuphatikiza apo, amakhala ngati oyeretsa, kuchotsa cholesterol yaulere m'magazi ndikusamba kunja komwe kwayamba kale kuchokera kukhoma lamankhwala. Maselo a zinyama ndi anthu samapanga mafuta achilengedwe a polyunsaturated, amalowa m'matupi awo ndi zakudya zokha, chifukwa chake amatchedwa chofunikira.
Mafuta ochulukidwa amathandizira pofooka ndi zinthu zina. Ndiwo gwero lamphamvu lodikira mafuta m'malo obisika, amatenga gawo pang'ono mu kaphatikizidwe kwamafuta, ndipo limapereka kutanuka kwa ma cell membrane. Mafuta okhathamiritsa amapangidwa ndi minofu ya thupi la munthu mokwanira, ndipo mwina sangakhale mu chakudya.

Zakudya zamafuta zimakhala ndi mitundu yonse ya ma asidi, kokha pamitundu yambiri. Mafuta a nyama amakhuta - wokhala ndi mawonekedwe opakika ndi malo osungunuka pang'ono.

Zosapanga bwino m'mafuta ambiri azamasamba - amadzimadzi ndikuyamba kuumitsa pakumazizira.

Zomera zilibe ziwalo monga nyama, chifukwa chake, mafakitale omwe amapanga mafuta azamasamba samangokhala pachabe pazolembedwa "zopanda cholesterol." Kupatula apo, izi ndi zomwe zimapangidwa ndikupanga ma handsese (mbewu, mtedza, zipatso zina ndi zitsamba) ndikupanga makina opangira zida:

azitona
chimanga
mtedza
soya
nthangala za sesame
bulwheat
nyanja
nthula mkaka
fulakesi
wogwiriridwa
walnuts, amondi, mtedza wa paini,
mbewu ya mphesa, yamatcheri, apricot ...

Koma mdziko lathu otchuka kwambiri mpendadzuwa, ndipo ndikofunikira kudziwa zonse za iye.

Ubwino wa chinthu chilichonse umawunikidwa ndi kuchuluka kwa zinthu zofunika kuzilimbitsa thupi komanso zovulaza. Kuchokera pamalingaliro awa, pafupifupi mafuta onse a masamba ndi othandiza: ali ndi mafuta achilengedwe ochepa komanso ambiri osapangidwa ndi polyunsaturated.Kupatula kwake ndi kokonati ndi kanjedza, ndipo cholesterol ilibe chochita ndi izi: amadzaza mafuta ambiri.

Mafuta a Walnut ali ndi vuto lililonse mu kukoma, amagwiritsidwa ntchito pang'ono, ngakhale salinso otsika pamafuta ena. Amatsitsa cholesterol komanso amachepetsa magazi, kupewa thrombosis.

Mankhwala aliwonse, ngakhale azakudya, mlingo uyenera kuonedwa.

Mtima pathologies amakhala malo otsogola pakati pa matenda onse. Chifukwa chake, funso la kusankha zakudya limakondweretsa ambiri. Pafupifupi palibe chakudya chokwanira popanda mafuta a masamba. Imakongoletsedwa, imawonjezeredwa ku saladi, sopo. Kodi pali cholesterol m'mafuta az masamba? Opanga ambiri amati mafuta amamasamba alibe zinthu zovulaza ndipo ndi othandiza pamavuto osiyanasiyana a lipid metabolism. Kumvetsetsa kutsimikizika kwa chidziwitso ichi kudzathandiza chidziwitso pakuphatikizika ndi mafuta a masamba, komanso momwe zimakhudzira anthu.

Pali mitundu yambiri yamafuta a masamba. Amapangidwa kuchokera ku zipatso, mbewu ndi mtedza osiyanasiyana. Chogulitsachi chimapezeka kudzera mu njira zina zopangira: makingidwe, kukanikiza ndi ena. Kutengera komwe mafuta adakhala pamaziko, mafuta akhoza kukhala:

mpendadzuwa
soya
maolivi
bafuta
mpiru
chimanga
chiponde
nthangala za sesame.

Mafuta omwe amachokera ku zinthu zam'mera amasiyana maonekedwe, kakomedwe, komanso zopindulitsa.

Wotchuka kwambiri ndi mafuta omwe amapangidwa kuchokera ku mpendadzuwa. Imapezeka ndi kukanikiza ndikununkhira mbewu pazomera za m'zigawo za mafuta. Choyamwa choyambirira chimakhala ndi fungo lotchulidwa ngati mbewu za mpendadzuwa, mtundu wakuda wagolide komanso mawonekedwe osinthika. Mwanjira iyi, ndiyakuda komanso yokhazikika. Pakadali pano, mafuta osakwaniritsidwa sagwiritsidwa ntchito kwenikweni kuphika, ngakhale phindu la chinthu choterocho ndilofunika. Kenako, mafuta amayatsidwa ndi kuyenga. Njira zotsatirazi zikugwira ntchito:

Chopanga
Kulimbikitsa.
Zosefa.
Magetsi.
Kutentha kochepa.
Chitetezo chomaliza.

Ndikofunika kukumbukira kuti mafuta az masamba omwe amapukutidwa pang'ono ndi omwe amapindulitsa. Ngati mankhwalawo adatha kukonzanso mafakitole, mafuta amakhala osawoneka bwino komanso owopsa paumoyo wa anthu, chifukwa ma carcinogen omwe amapezeka m'mawuwo angayambitse khansa.

Mafuta ophikira masamba, kuphatikiza mafuta a mpendadzuwa, amapindulitsa kwambiri anthu. Imatha:

kuchepetsa kukula kwa oncology,
kulimbitsa chitetezo chokwanira
bwezeretsa khungu ndi ma pathologies osiyanasiyana,
Sinthani magwiridwe antchito a mtima ndi mitsempha yamagazi,
kukhazikitsa kugwira ntchito kwa maselo aubongo,
letsa kuyambika kwa rickets muubwana,
onjezerani mawu onse ndi kuletsa kukalamba msanga.

mafuta masamba,
mafuta acids
mavitamini a magulu A, D ndi E.

Kuphatikiza apo, mafuta azipatso zam'masamba, omwe ali gawo lamafuta amm masamba, amalowetsedwa ndi thupi mosavuta komanso mwachangu kuposa lipids zochokera ku nyama.

Chokhacho choletsa kugwiritsa ntchito mafuta a mpendadzuwa muzakudya zanu za tsiku ndi tsiku ndikuletsedwa kwa zakudya yokazinga, makamaka kwa odwala omwe ali ndi cholesterol yayikulu yamagazi.

Mafuta ophikira amakhala ndi zinthu zomwe zimapangitsa ambiri kukayikira kufunikira kwake:

Mukamayamwa mafuta azipatso zam'masamba, chakudyacho chimakhala ndi mphamvu kwambiri ndipo zimayambitsa kukula kwamafuta osiyanasiyana. Kuphatikiza apo, anthu omwe ali ndi thupi lochulukirapo akamadya zakudya yokazinga amatulutsa cholesterol yambiri.
Kuphika ndi mafuta a masamba kumabweretsa kutha kwa zinthu zambiri zopindulitsa ndi mavitamini.
Ngati pakuphika, makamaka pokazinga, mafuta amagwiritsidwa ntchito osasinthidwa, kupanga mapangidwe oopsa omwe amayambitsa kukula kwa khansa, kuphatikizapo khansa yam'mimba, ndizotheka.
Nthawi zambiri popanga zakudya zamathamangidwe amagwiritsa ntchito mafuta osakaniza a nyama ndi nyama - mafuta, mwachitsanzo, margarine. Chochita ngati ichi chimatha kupangitsa kuti maonekedwe a zotupa.

Chochita chimakhala chowopsa mukamakwiya, zinthu zabwino zikasokonekera, ndipo zina zimaphatikizana ndi zinthu zovulaza. Chifukwa chake, akatswiri azakudya samalimbikitsidwa kudya zakudya zokazinga, makamaka nyama yophika motere.

Chifukwa chake, kuti mupeze zabwino zamankhwala azamasamba, malamulo osavuta awa ayenera kuyang'aniridwa:

osathira chakudya mgawo umodzi wamafuta koposa nthawi 1,
ikani kutentha pang'ono pakuphika,
sinthani kukhalapo kwa masamba mafuta menyu kuti azitha kuyang'anira zakudya zopatsa mphamvu.

Njira yofunikira kwambiri ndikugwiritsa ntchito mafuta a masamba munjira yovala saladi kapena pamimba yopanda kanthu (makamaka m'mawa). Pankhaniyi, thupi limalandira mavitamini ofunikira komanso zinthu zina zothandiza. Chachikulu sikugwiritsa ntchito mafuta a mpendadzuwa ndi cholesterol, ndiye kuti, limodzi ndi mafuta a nyama. Ndikwabwino kudya mafuta amangokhala ndi masamba basi.

Malangizo pakugwiritsa ntchito bwino mafuta a masamba:

Onani nthawi yomwe mafutawa atha ntchito, chifukwa oxide wambiri omwe amapezeka munyengoyo angayambitse vuto lalikulu la metabolic.
Osanyalanyaza malamulo osungira: mafuta oyengedwa sayenera kuyanjana ndi madzi.Zosasinthidwa ziyenera kusungidwa mumbale yamdima pamatenthedwe mpaka 20 ° С. Mafuta omwe amapezeka ndi kukanikiza kozizira ndi oyenera kwa miyezi isanu, yotentha - mpaka chaka. Chidebe chotseguka chikuyenera kugwiritsidwa ntchito mwezi umodzi.

Ngakhale kuphatikiza kwakukulu kwamafuta amanyama kwa thupi, kudya imodzi yokha yamtunduwu sikokwanira. Kuphatikizidwa kwa chimanga, mpiru, mpendadzuwa ndi mafuta ena mulingo wofanana kumathandizira thupi kulandira mitundu yosiyanasiyana ya zinthu zina zofunikira.

Ndiye ndimalovu angati mumafuta a mpendadzuwa? Poganizira mosamala kapangidwe ndi zinthu zomwe zimapangidwira, ziyenera kudziwidwa kuti palibe cholesterol m'mafuta a mpendadzuwa, ndi mafuta ena aliwonse azomera. Mafuta owonda samakhudza mwachindunji kuchuluka kwa chinthu chonga mafuta m'magazi. Phindu la zomwe amapanga thupi la munthu ndizosatsutsika. Komabe, pakugwiritsa ntchito bwino, ndikofunikira kusankha njira yoyenera yodya mafuta a masamba ndikuwongolera kuchuluka kwa zakudya zanu tsiku ndi tsiku.

Kodi ndizotheka kugwiritsa ntchito batala, mpendadzuwa ndi mafuta ena a masamba omwe ali ndi cholesterol yayikulu?

Mafuta onse - onse azinyama ndi ndiwo zamasamba - amapangidwa ndi mafuta; pakupaka chimbudzi, thupi limawasintha kukhala mafuta acid, omwe ali ndi katundu wake.

Zomwe mphamvu yamafuta imakhala nayo pa cholesterol yayikulu zimatengera zomwe mafuta amapezeka mwa iwo.

Yodzikongoletsa Fatty Acids (EFAs)Kuphatikiza pazopindulitsa zawo zopanda malire - kutenga nawo gawo kaphatikizidwe ka bile, kugonana ndi ma adrenal mahomoni, Vitamini D - yokhala ndi zochulukirapo kumatha kuvulaza kwambiri: kukulitsa cholesterol yamagazi, kulimbikitsa mapangidwe amipanda yamafuta m'makoma amitsempha yamagazi ndi chitukuko cha atherosulinosis.

Gulu la mafuta osakwaniritsidwa:

Monounsaturated (MUFA). Mafutawo amayimiridwa kwambiri ndi omega-9 oleic, yomwe imayang'anira metabolidi ya lipid, kutsitsa cholesterol.
Polyunsaturated (PUFA).

Thupi silingathe kupanga okha ma polyenoic acids ndipo limafuna kulowa kwawo kuchokera kunja. Amayimiridwa makamaka m'mafuta:

linoleic omega-6 - koyambirira kwa γ-linolenic, komwe kumalimbikitsa kuchotsedwa kwa poizoni, lipoproteins wotsika komanso cholesterol, kuchepetsa msanga wawo,
α - linolenic omega-3 - kuchokera pamenepo thupi limapanga DHA ndi EPA yofunika, yomwe imayendetsa kusinthana kwa lipoprotein, imasintha momwe amagwirira ntchito, imachepetsa kukhudzika kwa magazi, kuyambitsa metabolism.

Kuti mukhale ndi thanzi, kuchuluka kwa ma omega-3 mpaka omega-6 PUFAs omwe amabwera ndi chakudya kuyenera kufanana ndi kuchuluka kwa 1: 4 - 1: 5.

Magalamu zana azinthu ali ndi:

cholesterol - 215 mg (mu mkate wosungunuka kotala: 270 mg),
NLC - 52 g
MUFA - 21 g,
PUFA - 3 g.

Ndi kumwa mopitirira muyeso, mafuta ochulukirapo okhathamira kuposa osakwaniritsidwa amatsogolera kukuwonjezereka kwa cholesterol ndi lipoprotein yotsika yomwe imakhazikika pamakoma amitsempha yamagazi.

Ngakhale kuti batala lili ndi cholesterol, kupatula kunja kwa menyu kumawerengedwa ngati kopanda tanthauzo, kukumbukira zabwino zomwe zimapezeka ndi mafuta m'thupi. Pazofunikira zochepa tsiku lililonse kwa munthu wathanzi ndi magalamu 10, zomwe ndizovomerezeka: kwa akazi - 20 magalamu, kwa amuna - 30 magalamu.

Mafuta okwanira akamamwa, 5 g (supuni) patsiku sapitirira katatu pa sabata.

Madokotala amalimbikitsa

Kuti muchepetse cholesterol moyenera komanso kupewa atherosulinosis popanda mavuto, akatswiri amalimbikitsa kuti pakhaleol. Mankhwala amakono:

kutengera ndi amaranth ogwiritsidwa ntchito pochiza matenda amtima,
amalimbikitsa kupanga "cholesterol" wabwino, ndikuchepetsa kupanga "koyipa" ndi chiwindi,
Amachepetsa kwambiri vuto la kugunda kwa mtima ndi sitiroko,
imayamba kuchita pakatha mphindi 10, zotsatira zake zimakhala zowonekera pambuyo pa masabata atatu.

Kuchita bwino kumatsimikiziridwa ndi machitidwe azachipatala ndi kafukufuku wa Research Institute of Therapy.

Cholesterol pamafuta a mpendadzuwa, monga momwe liliri mu mafuta ena onse achilengedwe, mulibe, kugwiritsa ntchito moyenera kwa ambiri aiwo kungathe kuteteza milingo ya atherogenic (yoyika pamakoma a mitsempha yamagazi) tizigawo ta lipoprotein.

Mapulogalamu ake amapangidwa:

Mafuta ophatikizidwa ndi monounsaturated amakhudza metabolism ya lipid, amachepetsa kupanga kwa lipoprotein wotsika kwambiri ndi chiwindi ndikufulumizitsa kupukusa kwawo kudzera m'matumbo.

Kochepa (poyerekeza ndi mafuta amadzimadzi amadzimadzi ena) a omega-3 amakalipiridwa mafuta a mpendadzuwa ndi zinthu zambiri za phytosterols, zomwe zimatsitsa cholesterol moyenera popewa kulowetsa m'matumbo.

Magalamu zana azinthu ali ndi:

NLC - 14 g
MNZHK - 73 gr,
PUFA - 11 gr.

Malinga ndi kafukufuku, kugwiritsa ntchito mafuta a maolivi okhala ndi lipoprotein ochulukirapo kumawachepetsa ndi 3.5%.

Mafuta a Provencal ali ndi ma polyphenols ambiri, omwe amachititsa kuti lipoprotein "zabwino" zapamwamba kwambiri zomwe zimalepheretsa zigawo za atherosulinotic - pafupifupi ziwonjezeke.

Phindu lake lalikulu ndi kuchuluka kwa mafuta omega-3 ndi omega-6 acids acids, pafupi ndi abwino.

Magalamu zana ali ndi:

NLC - 9 g
MNZhK - 18 gr,
PUFA - 68 g, yomwe: 53.3% α-linolenic ω-3 ndi 14.3% linoleic ω-6.

Mafuta a Flaxseed ndi mtsogoleri pakati pa mafuta azipatso zamasamba malinga ndi zomwe zili mu omega-3, zomwe zimachepetsa mafuta m'thupi mwakuchepetsa kaphatikizidwe kake ndikufulumizitsa magwiritsidwe ake.

Amakwanitsa kagayidwe ka lipid, kusintha kwamphamvu kwamitsempha yamagazi ndi kuthamanga kwa magazi, kubwezeretsa ntchito ya chiwindi.

Magalamu zana azinthu ali ndi:

NLC - 13 gr
MNZHK - 28 gr,
PUFA - 55 g, yoyimiriridwa ndi acidlele ω-6 acid,
phytosterols - kuchuluka kwawo kukufanana ndi 1432% ya chizolowezi cha tsiku ndi tsiku.

Kafukufuku akuwonetsa kuti mafuta a chimanga amatsitsa lipoprotein otsika ndi 10,9%, ndi cholesterol yokwanira ndi 8.2%. Zotsatira zabwino zoterezi zimachitika chifukwa chophatikiza thupi la phytosterols ndi mafuta achilengedwe a polyunsaturated.

Magalamu zana ali ndi:

Ngakhale kulibe cholesterol, mafuta ochulukirapo a mafuta a kokonati amawonjezera kuchuluka kwa otsika osalimba a lipoproteins omwe amayenda m'magazi ndikuyika pamakoma amitsempha yamagazi, ndikupanga zolembera za atherosselotic.

Chifukwa chake, mafuta a kanjedza opanda mafuta a cholesterol samawonetsedwa ngati chinthu chopangidwa ndi hypocholesterolemic.

Magalamu zana okwanira:

NLC - 7 g
MUFA - 61 g omega-9: oleic ndi erucic,
PUFA - 32, yopanga gawo limodzi mwa magawo atatu a α-linolenic ndi magawo awiri mwa atatu a linoleic.

Mafuta opemphedwa bwino amachepetsa kuchuluka kwa lipoprotein wotsika kwambiri chifukwa cha mafuta a polyunsaturated. Amatchedwa maolivi kumpoto chifukwa ilinso ndi mafuta omega-3 ndi omega-6 acid acids.

Gwiritsani ntchito kusefedwa kokha - chifukwa cha sumu ya erucic acid, yomwe imakhudza mtima, chiwindi, ubongo, minofu.

Mwachidule: tebulo lamafuta lomwe limatsitsa ndikukweza cholesterol

Mafuta omwe amagwiritsidwa ntchito muzakudya amatha kuwonjezera cholesterol ndikutsitsa mawonekedwe ake: zonse zimatengera mphamvu yamafuta omwe amapanga pamaziko awo.

Tasonkhanitsa mafuta onse omwe amatha kudya cholesterol yamagazi pagome lomaliza.

Madokotala amalimbikitsa

Kuti muchepetse cholesterol moyenera komanso kupewa atherosulinosis popanda mavuto, akatswiri amalimbikitsa kuti pakhaleol. Mankhwala amakono:

kutengera ndi amaranth ogwiritsidwa ntchito pochiza matenda amtima,
amalimbikitsa kupanga "cholesterol" wabwino, ndikuchepetsa kupanga "koyipa" ndi chiwindi,
Amachepetsa kwambiri vuto la kugunda kwa mtima ndi sitiroko,
imayamba kuchita pakatha mphindi 10, zotsatira zake zimakhala zowonekera pambuyo pa masabata atatu.

Kuchita bwino kumatsimikiziridwa ndi machitidwe azachipatala ndi kafukufuku wa Research Institute of Therapy.

Kuti mumvetsetse za hypocholesterolemic momwe mungagwiritsire ntchito mafuta amasamba, mfundo zingapo zimayang'aniridwa.

Kuti muchepetse kuchuluka kwa lipoprotein ya atherogenic, ndimafuta achilengedwe okha omwe sanasungidwe ozizira omwe amagwiritsidwa ntchito, momwe mafuta acids, lecithin, phytosterols ndi flavonoids amasungidwa.
Mlingo wodya zakumwa zamasamba kwa munthu wathanzi ndi 20-30 magalamu (supuni zitatu) patsiku. Pofuna kupewa zovuta zoyipa, kuchuluka kwa tsiku ndi tsiku kumagawidwa pawiri.
Kuwerengera kwamasamba ndi nyama nyama muzakudya kumalimbikitsidwa kuti zizindikilidwa ngati 1.5 mpaka 1, motero, osazisakaniza pakudya kamodzi, kuti zisasokoneze kuyamwa kwa mafuta achilengedwe.
Ndikulimbikitsidwa kuti mulingo wa mafuta ochulukirapo a polyunsaturated pama asidi a omega-3 mpaka omega-6 akhale ngati 1:10 (motere 1: 5).
Chogulacho chimakonzedwa ndi mbale zophika: pa kutentha kwa mafuta osapsa, osati 40% yamafuta osagwiritsidwa ntchito okha amawonongeka, komanso kusintha kwawo kumachitika ndikupanga mankhwala oopsa a carcinogenic.
Akatswiri amalimbikitsa kuti asayime mafuta amitundu imodzi, koma osinthidwa nthawi ndi nthawi.
Sungani mafuta achilengedwe abiriji mufiriji, m'mabotolo amadzi owoneka bwino amgalasi yakuda komanso molingana ndi tsiku lomwe ntchito yake yatha.

Kutsatira malamulowa kumakuthandizani kuti muwulule zinthu zonse zabwino zamafuta a masamba, kuchepetsa cholesterol ndikuwongolera thupi lonse.

Mafuta achilengedwe osasankhidwa popanda cholesterol amadzazidwa ndi zinthu zokhudzana ndi chilengedwe zomwe zimatha kukhala ngati zoyambitsa ziwengo ndi kutupa. Mtengo wawo wa calorific ndi wokwera - 899 kcal pa magalamu zana, kapangidwe kake kamakhala ndi mafuta ochepa. Chifukwa chake, kumwa kwambiri kungayambitse kulemera.

Kukula kwakutali kwa omega-6 PUFAs ndi omega-3 - zoposa 15: 1 - kumathandizira kukwera kwamaso amwazi, kukulitsa ischemia ya mtima, ubongo, ndi kuchepa kwa chitetezo; chiopsezo cha neoplasms chikuwonjezeka.

Mafuta osakhazikika osakhazikitsidwa samalowetsedwa mu zakudya za ana osakwana zaka ziwiri, amayamba kudya pang'onopang'ono, kuyambira theka la supuni patsiku ndikuwona momwe mwanayo alili.

Chenjerani mukamagwiritsa ntchito mafuta achilengedwe osawoneka amasonyezedwa kuti:

kuthamanga kwa magazi
mtundu II matenda a shuga,
biliary lithiasis
biliary dyskinesia,
kutsegula m'mimba
matenda oopsa a chiwindi.

Kukhalapo kwa ma pathologies awa sikuti kumaphwanya kugwiritsidwa ntchito kwamafuta osapsa masamba, tikulimbikitsidwa kuti muchepetse kuchuluka komwe kumagwiritsidwa ntchito mpaka theka kapena gawo limodzi mwa magawo a tsiku lililonse: 1-1 ½ tbsp.

Magalamu zana a margarine opangidwa molingana ndi GOST amaperekedwa:

NLC - 15 gr
MNZHK - 39 gr,
PUFA - 24 g,
trans mafuta - 15 gr.

Margarine alibe cholesterol. Kuphatikiza pa nyama, masamba (kuphatikizapo kanjedza), mafuta omwe amakhala ndi mafuta osaphatikizika, zimaphatikizanso mafuta a trans omwe amapangidwa nthawi ya hydrogenation. Chuma cha margarine chimakhala chovuta kwambiri, chomwe chimakhala ndi mafuta ambiri. Mafuta a Trans samapezeka m'm margarine okha: amathanso kupezeka m'mafuta a nyama - mpaka 10%.

Mafuta acid transisomers amalimbikitsa kuchuluka kwa otsika osalimba lipoprotein ndi triglycerides, pomwe akuletsa mapangidwe apamwamba a osachulukitsa lipoproteins. Mafuta a Trans samangokulitsa chiopsezo cha matenda a mtima ndi mtima, komanso amakhumudwitsa kuchuluka kwa mahomoni amthupi ndikuyambitsa zovuta za enzymatic.

Chifukwa chake, kupeza margarine, chisankhocho chimapangidwa m'malo mwa mitundu yofewa. Ngati ndizosatheka kukana chinthu ichi, chigwiritseni ntchito osapitilira ½-1 tbsp.1-2 kawiri pa sabata.

Kodi mukuganizabe kuti kuthana ndi cholesterol yamagazi ndikosatheka?

Poona kuti mukuwerenga izi tsopano - vuto la cholesterol yayikulu mwina likukuvutitsani kwakanthawi. Koma izi sizolankhula nthabwala ayi: kupatuka kotereku kumakulitsa magazi ndipo ngati sichingachitike, kumatha kutha kwambiri.

Koma ndikofunikira kumvetsetsa kuti ndikofunikira kusamalira osati zovuta za kukakamizidwa kapena kukumbukira, koma zomwe zimayambitsa. Mwina muyenera kuzolowera zida zonse pamsika, osati kungotsatsa? Inde, nthawi zambiri, mukamagwiritsa ntchito mankhwala opangira mankhwala omwe ali ndi zotsatira zoyipa, zimachitika zomwe zimadziwika kuti "chimodzi chimagwira ndi zolakwika zina". M'modzi mwa mapulogalamu ake, a Elena Malysheva adakhudza mutu wa cholesterol yayikulu ndipo adalankhula za mankhwala omwe amapangidwa kuchokera kuzomera zachilengedwe ...

Natalya, Sergeevna Chilikina Coronary matenda a mtima ndi mtundu 2 matenda a shuga / Natalya Sergeevna Chilikina, Akhmed Sheikhovich Khasaev und Sagadulla Abdullatipovich Abusuev. - M: LAP Lambert Academic Publishing, 2014 .-- 124 c.
Zakharov, Yu. A. Chithandizo cha matenda a shuga 1 a mellitus / Yu.A. Zakharov. - M: Phoenix, 2013 .-- 192 p.
Mkrtumyan A.M., Nelaeva A.A. Emergency endocrinology, GEOTAR-Media - M., 2014 .-- 130 p.

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

Kuphatikizika, katundu wothandiza

Mafuta a azitona amalandidwa kuchokera ku zipatso za azitona, zomwe ndi zosakanikirana za triglycerides yamafuta acids okhala ndi kuchuluka kwa oleic acid esters.

Mafuta a azitona ndi cholesterol sizomwezo. Zipatso za azitona sizikhala ndi ma asidi omwe ndi ofunikira kwambiri mwa mafuta a nyama.

Chilichonse chimakhala ndi zopindulitsa pamtima, chili ndi zinthu zina zambiri zopindulitsa:

Vitamini E (alpha tocopherol) ndi antioxidant wamphamvu. Zoyendetsa gonads, ndizokhazikika pamtundu uliwonse wamaselo. Kusowa kwa zinthu kumabweretsa kuwonongeka kwa maselo ofiira am'magazi, matenda amitsempha.
Phytosterols (phytosterols) amachepetsa kuyamwa kwa cholesterol wakunja ndi matumbo aang'ono, ndikuchepetsa chiopsezo cha khansa.
Omega-6 mafuta acids: adrenal. Pewani kutupa kwamitsempha, kusintha kagayidwe, kukumbukira, chidwi.
Mafuta achilengedwe a polyunsaturated: linoleic. Amathandizira kugwira ntchito, kamvekedwe, kupatsa thupi mphamvu.
Mafuta ochulukirapo a monounsaturated: oleic, Palmitoleic. Amachotsa kutupa kwa minyewa yam'mimba, kumapangitsanso kusinthika, kupewa kutundikira kwa cholesterol plaques. Amathandizira kuthyola mafuta odzadza ndi chakudya. Mankhwala a monounsaturated - kupewa bwino kugunda kwa mtima, stroke, atherosclerosis.

Phosphorous yaying'ono.

Ubwino wamafuta a azitona okhala ndi cholesterol yayikulu

Ndi cholesterol, mafuta a maolivi ndibwino kudya. Izi zikufotokozedwa ndi kuchuluka kwa ma monounsaturated acids, polyphenols, omwe:

imathandizira kusweka, kuchotsa ma lipoproteins otsika a LDL kuchokera mthupi,
limbikitsani kupanga mafuta a HDL cholesterol,
Kuchepetsa mamasukidwe amwazi, kupewa thrombosis,
bwezeretsani zotakasika zamagazi,
yeretsani matumbo, magazi, chotsani poizoni.

Mafuta a maolivi amatsitsa cholesterol ndi 10-15% pambuyo pa masabata atatu.Ndikulimbikitsidwa kuti mutenge ndi hyperlipidemia, gawo loyambirira la atherosulinosis, chiopsezo chachikulu cha matenda a mtima.

Mafuta a maolivi amaphatikizidwa matenda operewera kwa ndulu, chiwindi, impso, matumbo. Mankhwalawa, monga mafuta onse a masamba, amakhala ndi ma calorie ambiri, choncho amawagwiritsa ntchito pang'ono, makamaka kunenepa kwambiri.

Kugwiritsa ntchito masiku okhala ndi cholesterol yayikulu

Kuphatikizika, maubwino ndi zovuta za batala

Anthu ambiri athanzi akudabwa., ngati pali cholesterol mu batala ndi momwe imakhudzira mkhalidwe wamthupi. Cholesterol imapezeka m'mafuta a nyama:

Kirimu, yomwe imakhala ndi zopatsa mphamvu zambiri, imathandizira kuti pakhale ma lipids ochuluka m'magazi. Makamaka ndi kumwa kwambiri. Ku funso la, kuchuluka kwa cholesterol mu batala, akatswiri a USDA (US Department of Agriculture) amapereka yankho lotsatirali - 215 mg pa 100 g. Zakudya za tsiku ndi tsiku sayenera kupitirira 10-30 g.

Kuphatikiza pa lipids, ilinso ndi zinthu zothandiza zomwe zimathandizira kagayidwe ka magazi ndikukhazikika m'mimba. Pali chiphunzitso chakuti zinthu zonse zatsopano za mkaka zokhala ndi mafuta achilengedwe ma probiotic - zinthu zomwe zimapanga microflora yamatumbo athanzi.

Ubwino wathanzi chifukwa cha kupezeka kwa mafuta acids, mchere wambiri, mapuloteni ndi chakudya. Mafuta ena amathandizira kuchepetsa magazi m'thupi, pomwe ma asidi ena, m'malo mwake, amawonjezera kuchuluka kwake.

Phindu ndi zovulaza zamafuta zamasamba

Zotsatira pa Lipoproteins

Mafuta opangira masamba alibe mafuta a cholesterol, ndipo amatha kungokhudza milingo ya lipid. Ngati imagwiritsidwa ntchito popanda chithandizo chamatenthedwe, sizibweretsa vuto lililonse mthupi. Pambuyo pakuwotha, mafutawa amatulutsa mafuta am'mimba. Izi ndi zinthu zapoizoni zomwe zimasokoneza mafuta kagayidwe.

Zosangalatsa! Zakudya zomwe zimaphikidwa ku kutumphuka, zimachulukitsa zomwe zili ndi lipoprotein m'magazi, popeza zakudya zotere zimakhala ndi chakudya chamagulu ambiri.

Fomu yosafotokozedwayo imakhala ndi moyo wa alumali yake, zinthu zina zimasweka kukhala zinthu zovulaza panthawi ya kutentha, komanso zitha kuphatikizidwa ndikasungidwa mosayenera. Chifukwa chake, pogula, muyenera kukonda mabotolo opaque.

Kukuwotcha

Njira yabwino yophikira ndiyo kuphika. Komabe, kutentha kwambiri kwamafuta masamba kumathandiza kuchepetsa michere yomwe ili. Akatswiri salimbikitsa kugwiritsa ntchito zakudya yokazinga menyu. Afotokoza izi ndi izi:

Pa chithandizo cha kutentha, zopatsa mphamvu zambiri zimamasulidwa, zomwe zimatha kukhala chifukwa cholemera, chifukwa: kunenepa kwambiri.
Zakudya zophika zimawonjezera plopma lipoproteins.
Mukatentha kwambiri, zinthu zonse zamafuta ndi mavitamini zimawonongeka, sizipindulitsa thupi.
Ngati mankhwalawo amawotchedwa kangapo, ndiye kuti ma carcinogen amapangidwamo, zomwe zimapangitsa kuti maselo awonongeke. Sizikhudza zomwe zili lipoproteins, koma zimathandizira kukulitsa kwa neoplasms yoyipa.

Zofunika! Palibe mafuta m'thupi ndipo simuyenera kusiyiratu kumwa tsiku lililonse. Komabe, ndikofunikira kuyang'ananso njira ya momwe agwiritsire ntchito, kuti mumvetsetse kuchuluka kwa zopatsa mphamvu mu magalamu 100 a malonda.

Musanagule, muyenera kuphunzira zilembo zamalonda mosamala. Mwambiri, zinganene kuti palibe cholesterol. Ndipo zilidi. Itha kugawidwa m'mitundu ingapo:

Wotsukidwa, yemwe wapangidwa chithandizo chokwanira. Ndiwotuwa komanso wowala wachikaso, wopanda fungo. Pakusungika kwakutali, matope samapangidwa. Mavitamini ndi michere amachepetsa, koma mankhwalawo ndi abwino kuwaza.
Fomu yosasankhidwa kapena chopangidwa chomwe chadutsa chiwerengero chochepa chogwiritsira ntchito. Mtundu wake ndi wachikaso chowoneka bwino; Palibe cholesterol mmenemu, komabe, akatswiri sawalimbikitsa kuti aziphika chakudya pa icho. Popeza imapereka zinthu zochuluka za poizoni utenthedwe.

Pfupifupi, titha kudziwa kuti lipoprotein mulibe mu izi, ngakhale atachitidwa kochepa.

Kupenda kochepa m'mbiri

Mtengowo udapita ku Russia pafupifupi zaka mazana atatu zapitazo, koma kwa nthawi yayitali udakula chifukwa cha kukongoletsa
cholinga. Maluwa okongola achikasu, omwe nthawi zonse amawongolera dzuwa, samatsitsimutsa kokha minda yamaluwa yamaluwa ndi malo a eni malo.

Pamene Europe idapitilizabe kusilira mpendadzuwa omwe adauzira Vincent Van Gogh kupanga zojambulajambula zodziwika za dzina lomwelo, ku Russia adabweranso ndi njira yothandiza. Mlimi wa serf Daniil Bokarev adapanga njira yopangira mafuta kuchokera ku mbewu za mpendadzuwa. Ndipo posakhalitsa mphero yoyamba yamafuta idawoneka m'gawo la Belgorod.

Malangizo ogwiritsira ntchito

Ndikofunikira kudya mafuta a mpendadzuwa popanda cholesterol, ndiye kuti, popanda mafuta a nyama, komanso masamba. Chachikulu ndikuchigwiritsa ntchito m'njira yodziwika bwino, popeza mankhwalawo ali ndi zopatsa mphamvu pafupifupi mazana asanu ndi anayi pa gramu zana limodzi.

Kugwiritsa ntchito bwino mankhwalawa kumaphatikizapo izi:

Gwiritsani ntchito mosamalitsa mpaka tsiku lomwe lasonyezedwalo. Kugwiritsa ntchito komwe kwatha ntchito kumayambitsa zovuta za metabolic chifukwa cha oxide wambiri.
Onani malamulo osungira. Osasankhidwa amasungidwa kutentha mpaka madigiri makumi awiri mumtsuko wagalasi wamdima, kupewa kuyanjana ndi madzi. Chogulitsidwa chomwe chimapezedwa ndi kuziziritsa kwamphamvu chimatha kusungidwa kwa miyezi isanu, komanso kutentha - pafupifupi chaka. Komabe, mutatsegula botolo, zomwe zili mkati ziyenera kudyedwa pakatha mwezi umodzi.

Ndikwabwino kudya mafuta aliwonse az masamba popanda cholesterol. Komabe, simungathe kudya mtundu umodzi wokha, ndibwino kuphatikiza mitundu ingapo. Izi zingathandize kukhutiritsa thupi ndi mitundu yosiyanasiyana yamafuta - monounsaturated, polyunsaturated and polyunsaturated. Mwanjira iyi, zogulitsa, zomwe zimakhala zamafuta a polyunsaturated, ziyenera kudyedwa pang'ono, chifukwa zimatha kutsitsa HDL (high density lipoprotein), yomwe imayang'anira kuchepetsa mafuta m'thupi. Mwachitsanzo, mutha kusakaniza chimanga, mpendadzuwa, mafuta a mpiru mulingo wofanana.

Mphamvu ya mafuta pa thupi la munthu

Batala limapezeka kuchokera mkaka wa ng'ombe. Ikakukwapulidwa, madontho amafuta amaphatikizidwa ndikupatula ku seramu. Chifukwa chake, sichinthu koma mafuta okhazikika amkaka. Kutengera njira yopanga komanso mtundu wa mkaka womwewo, chinthu chomaliza chimakhala ndi mafuta osiyanasiyana ndipo popeza mankhwalawo ndi ochokera kwa nyama, pamakhala mafuta ena m'mafuta.

Tcherani khutu.Zonthu zonse zanyama zimakhala ndi cholesterol momwe zimapangidwira, ndipo chinthuchi sichidzakhala mu chakudya cham'mera (pokhapokha chawonjezeredwa mwapadera). Chowonadi ndi chakuti cholesterol ndi gawo lofunikira pama cell onse amanyama, ndipo m'magulu amtunduwu amagwira ntchito yofunika kwambiri pakuwonetsetsa kuti ndi yofunika kuchita.

Njira ina batala

Mafuta a azitona

Chifukwa chake, ngati mungaganize zochepetsa kugwiritsa ntchito batala pazifukwa zaumoyo kapena mukufuna kuchepetsa thupi, ndiye kuti mukuganiza za chakudya chomwe chitha kusintha mafuta a nyama. Pansipa pali malangizo posankha mitundu ina. Pofuna kumveketsa bwino, tchulani vidiyo yomwe ili patsamba lino, yomwe ingakuthandizeni kumvetsetsa vutoli lomwe lafotokozedwa mwatsatanetsatane.

Masiku ano, mafuta amitundu mitundu ochulukirapo akuwonekera pamsika. Opanga amati alibe cholesterol, koma ngati mupenda mawonekedwe awo mwatsatanetsatane, mutha kupeza ma emulsifera, mafuta a kanjedza, olimbitsa, othandizira amakoma, utoto ndi zina zotero.

Zomwe zimapangidwazo ndizokayikitsa kuti sizingabweretse zabwino zambiri. Chifukwa chake, zoterezi ndizokayikira kwambiri. Ndikwabwino kusintha mafuta ndi mafuta amkaka ochepa kapena mafuta azamasamba.

Zinthu zamkaka

Batala ikhoza m'malo ndi mkaka, koma ndi mafuta ochepa, mwachitsanzo, kirimu, kirimu wowawasa, mkaka kapena kefir. Chilichonse chidzatengera cholinga chogwiritsira ntchito - kirimu wowawasa ndi kefir amapita ku saladi, mkaka ndi kirimu kuphala ndi mbatata zosenda, ndi zina zambiri.

Zogulitsa zotere zimakhala ndi cholesterol, ngakhale zili m'munsi kwambiri, motero zimayenera kudyedwa pang'ono. Izi zimathandiza kuti mavitamini a B azitha, omwe ndi othandiza pakatikati wamanjenje komanso mtima.

Mukamasankha kirimu wowawasa ndi zonona, ndibwino kusiya kuyambiranso. Kirimu wowonda sakhala ndi calorie yochepa, imakhala ndi mapuloteni ochulukirapo komanso zinthu zina zothandiza m'thupi, zimathandizira kuyamwa kwa calcium, phosphorous ndi mavitamini ena.

Koma masangweji ndi choloweza mmalo mwabwino ndi mtundu wina wa tchizi womwe ungagule kapena kuphika nokha, mwachitsanzo, monga zikuwonekera pachithunzichi ndipo pamapeto pake mudzapeza chinthu chabwino kwambiri, ndipo mtengo wake ungakondwere.

Kirimu Sour Cream tchizi

Pokonzekera tchizi tchizi chimayenera kuyimitsidwa ndi lita imodzi ya kefir. Ikawuma bwino iyenera kuyikidwa mu colander pazigawo ziwiri za gauze.

Whey imayamba kukhetsa poto pang'onopang'ono, ndipo pa cheesecloth pamakhala zonona za tchizi wowoneka bwino. Zogulitsa zotere ndizothandiza kwambiri chifukwa zimakhala ndi mafuta ochepa, mapuloteni ambiri ofunikira, ndipo koposa zonse - lactic acid ndi lactobacilli ndizothandiza kwambiri pamimba ndi matumbo.

Kodi batala imakhudza bwanji cholesterol?

Batala Itha Kukweza Cholesterol

Supuni imodzi ya batala yopanda mafuta imakhala ndi mamiligalamu 31 (mg) a cholesterol ndi magalamu 7.2 a g.

American Heart Association ilimbikitsa kuti anthu omwe akufuna kuchepetsa kuchuluka kwa milomo ya lipoprotein yotsika kwambiri samadya mopitilira 5-6% ya ma calorie awo onse monga mafuta akudzaza. Ndiye kuti, ndikudya kwa tsiku ndi tsiku ma calories 2000, kuchuluka kwa mafuta okwanira kuyenera kukhala magalamu 11-13. Izi zikutanthauza kuti supuni ziwiri za batala zimakhala ndi mafuta ambiri kuposa omwe anthu ambiri amadya tsiku lililonse.

Kugwiritsa ntchito mafuta ochulukirapo kungapangitse kuchuluka kwa lipoprotein otsika kwambiri. Popeza batala imakhala ndi mafuta ambiri, anthu omwe ali ndi cholesterol yambiri amayenera kuwongolera kuchuluka kwamafuta omwe amwedwa.

Mu 2014, asayansi aku Britain adasindikiza ndemanga ndikuwonetsa kuti anthu amayang'ana kwambiri kusunga ubale wopindulitsa pakati pa milingo yotsika kwambiri ya lipoprotein (LDL) ndi milingo ya lipoprotein (HDL) yapamwamba. Olemba ndemanga iyi adatsimikiza kusowa kwa ubale wamphamvu pakati pakudya wamafuta kwambiri ndi chiwopsezo cha matenda a mtima kapena sitiroko.

Koma ngakhale izi zili choncho, bungwe la American Heart Association limalimbikitsabe anthu omwe ali ndi cholesterol yambiri kuti aziona momwe amwe ama batira.Akatswiri a bungweli amalimbikitsa kusintha mafuta ndi njira zina zofunikira monga avocado kapena mafuta a azitona.

Zizindikiro ndi chiwopsezo cha cholesterol yapamwamba

Cholesterol yayikulu sikuti nthawi zonse imayambitsa zizindikiro zooneka. Chifukwa chake, anthu ena angafunike kukayezetsa magazi kuti ayang'anire serum cholesterol yawo. Kuwunikira kuchuluka kwa cholesterol ndikofunikira chifukwa kuukweza m'magazi kungayambitse matenda oopsa otchedwa atherosulinosis.

Atherosulinosis imatha kuyambitsa mavuto otsatirawa:

Kuumitsa kwamitsempha
kupweteka pachifuwa
vuto la mtima
matenda akumitsempha
matenda a impso.

Mafuta ndi mafuta ati oti muchitire kuti muchepetse cholesterol?

Katundu wachilengedwe wachilengedwe wamafuta a omega-3 okhala ndi cholesterol amayenera kutengedwa mu mawonekedwe ake oyera. Izi sizitanthauza kuti waledzera pamimba yopanda kanthu kapena mutatha kudya, ndikwanira kudzaza masaladi kapena sopo ndi chinthu chofunikira kuti muteteze mtima kuti usamatukuke.

Kodi cholesterol ili m'mafuta a mpendadzuwa?

Mafuta acids m'mafuta ndi momwe zimakhudzira thupi

Gulu la mafuta osakwaniritsidwa:

Monounsaturated (MUFA). Mafutawo amayimiridwa kwambiri ndi omega-9 oleic, yomwe imayang'anira metabolidi ya lipid, kutsitsa cholesterol.
Polyunsaturated (PUFA).

Thupi silingathe kupanga okha ma polyenoic acids ndipo limafuna kulowa kwawo kuchokera kunja. Amayimiridwa makamaka m'mafuta:

linoleic omega-6 - koyambirira kwa γ-linolenic, komwe kumalimbikitsa kuchotsedwa kwa poizoni, lipoproteins wotsika komanso cholesterol, kuchepetsa msanga wawo,
α - linolenic omega-3 - kuchokera pamenepo thupi limapanga DHA ndi EPA yofunika, yomwe imayendetsa kusinthana kwa lipoprotein, imasintha momwe amagwirira ntchito, imachepetsa kukhudzika kwa magazi, kuyambitsa metabolism.

Kuti mukhale ndi thanzi, kuchuluka kwa ma omega-3 mpaka omega-6 PUFAs omwe amabwera ndi chakudya kuyenera kufanana ndi kuchuluka kwa 1: 4 - 1: 5.

Magalamu zana ali ndi:

NLC - 9 g
MNZhK - 18 gr,
PUFA - 68 g, yomwe: 53.3% α-linolenic ω-3 ndi 14.3% linoleic ω-6.

Amakwanitsa kagayidwe ka lipid, kusintha kwamphamvu kwamitsempha yamagazi ndi kuthamanga kwa magazi, kubwezeretsa ntchito ya chiwindi.

Chimanga

Magalamu zana azinthu ali ndi:

NLC - 13 gr
MNZHK - 28 gr,
PUFA - 55 g, yoyimiriridwa ndi acidlele ω-6 acid,
phytosterols - kuchuluka kwawo kukufanana ndi 1432% ya chizolowezi cha tsiku ndi tsiku.

Magalamu zana ali ndi:

Chifukwa chake, mafuta a kanjedza opanda mafuta a cholesterol samawonetsedwa ngati chinthu chopangidwa ndi hypocholesterolemic.

Magalamu zana okwanira:

NLC - 7 g
MUFA - 61 g omega-9: oleic ndi erucic,
PUFA - 32, yopanga gawo limodzi mwa magawo atatu a α-linolenic ndi magawo awiri mwa atatu a linoleic.

Mafuta opemphedwa bwino amachepetsa kuchuluka kwa lipoprotein wotsika kwambiri chifukwa cha mafuta a polyunsaturated.Amatchedwa maolivi kumpoto chifukwa ilinso ndi mafuta omega-3 ndi omega-6 acid acids.

Gwiritsani ntchito kusefedwa kokha - chifukwa cha sumu ya erucic acid, yomwe imakhudza mtima, chiwindi, ubongo, minofu.

Mafuta a nyama

Tisanadziwe kuchuluka kwa cholesterol mu mafuta ndi masamba a masamba, tiyeni tiwone zomwe zimapangitsa mafuta pazinthu zamafuta ndi thanzi lathunthu.

Amadziwika kuti m'thupi laumunthu muli pafupifupi 200 g ya cholesterol. Zambiri mwa zolengedwa zam'mimba izi ndi gawo la michere ya cell ya cytoplasmic, gawo laling'ono limadyedwa ndi maselo a adrenal ndi chiwindi chifukwa cha kuphatikiza kwa mahomoni a steroid, asidi asanafe ndi vitamini D.

Mwanjira imeneyi, mowa wambiri wa lipophilic (mpaka 75-80%) umapangidwa m'maselo a chiwindi. Cholesterol chotere chimatchedwa endo native. Ndipo 20-25% yokha ya chinthucho chimabwera ndi chakudya chamafuta azinyama (zotchedwa cholesterol zakunyumba). Komabe, zakudya zopanda thanzi zomwe zokhala ndi mafuta "oyipa" zimatha kuyambitsa cholesterol yamagazi. Izi zimakwiyitsanso kuchuluka kwa mamolekyulu am'mafuta pakhoma lamkati la mitsempha ndikukula kwa matenda monga atherosulinosis. Chiwopsezo chake chimakhala pakupita kwa nthawi yayitali komanso pakukonzekera zovuta zomwe zimakhudzana ndikuphwanya magazi kwamankhwala amkati:

myocardial infaration
TIA ndi ONMK - ngozi zoopsa za cerebrovascular,
kuphwanya kwamphamvu magazi ku impso.

Ndizofunikira kudziwa kuti sizakudya zonse zamafuta zomwe zili zovulanso chimodzimodzi. Mwachitsanzo, kuwonjezera pa cholesterol (80-90 mg / 100 g), mafuta a ng'ombe amadzaza ndi lipids zoletsa, ndipo amadziwika kuti ndi "vuto" malinga ndi kukula kwa atherosulinosis. Mafuta a lipophilic mu nsomba zam'nyanja ndi omwewo, pomwe mankhwalawo ali ndi ma asidi a polyunsaturated omega-3 ndipo ali ndi thanzi labwino.

Zofunika! Chiwopsezo cha kukhala ndi atherosulinosis chimachulukitsidwa kwambiri mukamadya zakudya zomwe zimakhala ndi mafuta acid komanso mafuta am'mimba ambiri.

Nanga bwanji batala kapena mafuta a masamba? Kodi pali mafuta "oyipa" pazinthu izi, amatha kuonjezera kuchuluka kwa zakumwa za lipophilic m'magazi, ndipo pali mafuta opanda mafuta m'thupi: tiyeni tichite bwino.

Palibe mayi m'modzi m'khichini amene alibe mafuta. Tsiku lililonse timagwiritsa ntchito malonda awa kuwaza, kuvala masaladi, komanso kukonzekera maphunziro oyamba ndi achiwiri. Ngakhale amagwiritsidwa ntchito omwewo, masamba, batala ndi margarine ali ndi mitundu yosiyanasiyana ya kapangidwe kake monga mankhwala. Ndi ziti mwazomwe zingagulitse cholesterol, ndipo mwanjira yake, zomwe zingachepetse chiopsezo chokhala ndi atherosclerosis ndi zovuta zake?

Zamasamba

Ngati matenda a lipid metabolism atapezeka, dokotala amalimbikitsa chakudya chapadera chofuna kuchepetsa kuchuluka kwa mafuta akunja a nyama. Kodi pali cholesterol m'mafuta a masamba, ndipo ingadyedwe ndi atherosclerosis?

M'malo mwake, palibe mafuta amtundu umodzi womwe amakhala ndi cholesterol. Tinthu timeneti ndi gawo limodzi la maselo a zinthu zamoyo. Chifukwa chake, kugwiritsa ntchito moyenera mankhwalawa kumalimbikitsidwa kuti odwala achepetse cholesterol yayikulu.

Tcherani khutu! Mawu akuti "Mulibe cholesterol" pamafuta a masamba sizinthu zongopanga zotsatsa.

Choipa "Choipa" ndi "Chabwino"

Cholesterol ndi yopanda tanthauzo mu H₂O, chifukwa chake, m'magazi omwe amakhala ndi madzi samatha kuperekedwa kwa zimakhala. Mwa izi, mapuloteni onyamula amamuthandiza. Kuphatikiza kwa mapuloteni otero ndi cholesterol amatchedwa lipoproteins. Kutengera mulingo wa kusungunuka kwawo m'madongosolo oyendayenda, ma lipoproteins apamwamba (HDL) ndi otsika kachulukidwe (LDL) amasiyanitsidwa. Zomwe zimasungunuka m'magazi popanda phokoso ndipo zimayambitsa kupanga bile.Chachiwiri ndi "onyamula "a cholesterol kupita kumitundu yambiri. Ndichizolowezi kunena kuti kuphatikiza kachulukidwe kachulukidwe ka cholesterol kabwino, kochepa kokhala ngati "koyipa".

Kodi kusowa bwino kumabweretsa chiyani?

Cholesterol osagwiritsidwa ntchito (omwe samapangidwira mu bile ndipo sanayende mu kapangidwe ka mahomoni ndi mavitamini) amachotsedwa m'thupi. Pafupifupi 1,000 mg ya cholesterol iyenera kupangidwa tsiku lililonse mthupi, ndipo 100 mg iyenera kuchotsedwapo. Poterepa, titha kulankhula za kuchuluka kwa cholesterol. M'malo momwe munthu yemwe ali ndi chakudya amalandila kuposa momwe zilili, kapena chiwindi sichinakonzekere, lipoprotein yaulere yotsika mum magazi ndi makhoma a mitsempha yamagazi, yachepetsa lumen. Kuphwanya njira yachilengedwe yopanga, kuyamwa ndi chimbudzi cha cholesterol kumabweretsa matenda monga kunenepa kwambiri, matenda oopsa, atherosclerosis, cholelithiasis, matenda a chiwindi ndi impso, matenda a shuga, etc.