Ndi zakudya ziti zomwe sizingathe kudyedwa ndi cholesterol yayikulu?

Lingaliro la cholesterol lokwera ndilowonjezereka m'magazi a lipoproteins ochepa.

Cholesterol imapezeka mu khungu lililonse la thupi la munthu, zomwe zimagwira ntchito zosiyanasiyana, ndikuzipatsa mphamvu komanso kulimba. Kuchuluka kwa cholesterol kuli muubongo.

Monga nyama, kuchuluka kwa lipids (mafuta) kumakhala ndi ubongo komanso mbali (chiwindi, mapapu, impso ndi magazi).

Ndi cholesterol yokwera kwambiri, munthu ayenera kupewa kudya mankhwala a cholesterol apamwamba kwambiri. Ndikofunikira kutsatira chakudya cha anticholesterol kuti muchepetse kuchuluka kwa lipids m'magazi.

Mfundo zazikuluzikulu za zakudya

Tiyenera kudziwa kuti kulemba mndandanda wokhala ndi cholesterol chambiri sikophweka, chifukwa pali mndandanda wazakudya zambiri womwe umaloledwa kudya. Mfundo ya chakudya ndi kuchepetsa zakudya zomwe zimakhala ndi mafuta azakudya zambiri.

Ndikosatheka kupatula kwathunthu nyama zomwe zimachokera kuzakudya; ziyenera kudyedwa zochepa, chifukwa zimakhala ndi mapuloteni, omwe amathandiza kwambiri popanga maselo ochulukitsa lipoproteins.

M'pofunika kudya nyama yazakudya ya kalulu, nyama yamwana yang'ombe, nkhuku, yomwe khungu limayenera kuchotsedwa musanaphike.

Zakudya za mafuta m'thupi mafuta

Simungadye mbalame ndi khungu, chifukwa khungu limachulukitsa zopatsa mphamvu komanso zimakhala ndi cholesterol yambiri.

Nyama ya tsiku ndi tsiku iyenera kukhala yazakudya zosaposa 100.0 magalamu - 150.0 magalamu.

Masiku ano, akatswiri azolimbitsa thupi, odwala omwe ali ndi cholesterol yambiri amalangizidwa kuti achepetse zopitilira 60.0% zamafuta ndi zakudya, zomwe zimapezeka zipatso zatsopano, masamba, chimanga ndi buledi wonse wa tirigu.

Izi zimapangitsa kuchepa kwamafuta kulowa m'thupi, zomwe zimathandizira kutsitsa cholesterol index. CHIKWANGWANI chimathanso kuyeretsa mafuta ndi kuwachotsa kunja kwa thupi.

Zakudya za cholesterol ku nkhani zake ↑

Mndandanda wa zakudya zomwe mumatha kudya / osatha kudya

zakudya zomwe mungadye ndi lipids zapamwamba	Simungathe kudya ndi magazi ambiri okhala ndi cholesterol yotsika kwambiri
Maphala, makeke opangidwa ndi ufa wa chimanga, muffin wokoma
Rye ndi buledi wonse Porridge, makamaka oatmeal (kuphika pamadzi), Pasitala wolimba Yophika bulauni · Ma legamu (mphodza za mitundu yosiyanasiyana, nandolo yophika kapena nyemba zoyera ndi zachikuda).	Mkate wa tirigu Woyera Zinthu zophika ndi mafuta a trans - masikono, ma pie ndi makeke, · Chofufumitsa makeke, Mabomba Zikondamoyo · Zopaka zokazinga, ma donuts.
yokhala ndi cholesterol yokwanira simungadye maswiti, koma ngati simungathe kuchita popanda mchere, ndiye kuti muyenera kuyika zakudya zokhala ndi zoopsa pakukweza lipids menyu. Ma cookie oatmeal kapena a cracker (kuposa opangidwa kunyumba), · Berry kapena zipatso odzola. Zakudya zotsekemera ndizokonzedwa bwino pazokha, zomwe zimachepetsa kuwopsa kwawo.
zopangidwa mkaka ndi mazira
Skim mkaka Kefir wopanda mafuta, Yoganizirani zamafuta ochepa, mpaka 1.0%, Tchizi chopanda mafuta, Kirimu wowawasa wokhala ndi mafuta ochepa, · Tchizi ndimafuta ochepa, monga mozzarella, · Mapuloteni a mazira a nkhuku.	Mkaka wa ng'ombe watsopano (wokometsa) Kirimu Zonona zokwapulidwa ndi zonunkhira zonona pa kirimu wowawasa ndi zonona, Mafuta wowawasa zonona · Zokonzedwa tchizi ndi chokoleti wonyezimira, Tizi tchizi chamafuta, · Dzira yolks.
mkaka wa skim ndi mkaka wokhathamira umaphatikizapo zinthu zonse zomwe ndizothandiza m'thupi la munthu. Monga momwe mumapangira mafuta amkaka: · Mapuloteni onse ophatikizika, Ma calcium mamolekyulu · Ma phosphorous. Mapuloteni a mazira alibe mamolekyulu a cholesterol, motero palibe choletsa kugwiritsa ntchito kwawo. Ngati magazi a cholesterol ndi okwera, simuyenera kudya mazira oposa 2 pa sabata. Phukusi la dzira la nkhuku limadzaza ndi mamolekyu otsika kwambiri a lipid.
Timaletsanso kudya tchizi ndi nyama, kapena kuwonjezera pamenepo pakuphika - izi zimapangitsa kuti mafuta azikhala ndi nyama yopanda mafuta.
sopo
· Wophika masamba ndi zitsamba, Borscht pa msuzi wachiwiri, · Sopo zansomba, kapena khutu la nsomba.	Supu pa msuzi woyamba, · Borscht okolesa nyama yankhumba, Kirimu msuzi ndi zonona Ma broth olemera.
Tekinolo yokonzera msuzi ndi motere: · Mukatha kuwiritsa nyama yazakudya, msuzi uyenera kutulutsidwa, Tsuka nyama pansi pamadzi ndikuthira madzi otentha, Mukatha kuphika, kokerani nyama poto ndikuziziritsa msuzi, Msuzi utakhazikika, ndikofunikira kutola mafuta onse ndi supuni, · Pambuyo izi zipitilira kuphika izi. ndi index yayikulu ya cholesterol, mpunga, kapena pasitala wolimba, iyenera kuwonjezeredwa msuzi.
nsomba komanso nsomba zam'nyanja
Nsomba zam'nyanja zophika, kapena zophika, Nsomba zophika · Pakufunika nsomba zamtunduwu kawiri mpaka katatu pa sabata - sardine, mackerel, pollock, hering'i, hake, halibut.	· Caviar wamitundu yonse ya nsomba - ofiira, akuda, · Zakudya zam'madzi - shrimp, loboti ndi nkhanu, mussels ndi crayfish, komanso squid ndi scallops, · Nsomba iliyonse yokazinga mafuta.
nyama ndi offal
· Nkhuku yopanda khungu, Quail Turkey yopanda khungu, · Achinyamata anyama, Mwanawankhosa, Kalulu · Osapitirira 80.0 magalamu pa sabata la veal chiwindi kapena nkhuku.	Offal - chiwindi, impso, ubongo, · Nyama yamafuta ofiira - nyama yankhosa, nkhumba, mwanawankhosa, nyama ya tsekwe Simungadye, Bodza Mafuta, Masoseji osuta ndi ophika, · Soseji ndi soseji, Nyama nyama ndi nyama yankhumba, · Nyama zodyera, · Nyama mphodza.
mafuta ndi trans mafuta
Mafuta a mpendadzuwa, Mafuta a azitona Mafuta azitchire, Sesame mbewu yamafuta Flaxseed masamba mafuta.	Simungadye nyama yamafuta ndi nkhumba yokhala ndi cholesterol chokwanira. Mafuta Ng'ombe batala Margarine
ukadaulo wophika nyama yokhala ndi cholembera cha cholesterol chamagazi: · Musanaphike nyama, muyenera kuchotsa mafuta onse pamenepa, Chotsani khungu lonse ku mbalame, · Kamodzi pa sabata, mutha kuphika magalamu 80.0 a chiwindi, chifukwa chiwindi ndichopangidwa ndi mamolekyulu achitsulo, Simungadye nyama yokazinga mu chiwaya, · Gwiritsani ntchito, monga njira yomalizira, poto yosaphika ya Teflon kapena poto yokhathamira, Ngati cholesterol yayikulu ikhoza kuphika nyama yokazinga (pa waya wokulirapo kuti mafuta onse owonjezera), · Komanso nsomba zimatha kukazinga pa waya · Ndikulimbikitsidwa kuphika nsomba ndi nyama yokhala ndi cholesterol yowonjezera mu uvuni. · Musayese kudya nyama, monga chakudya chodziyimira pawokha, ndibwino kuti muphatikize ndi chimanga komanso masamba ndi masamba ambiri.
masamba ndi zipatso, zipatso ndi greenery
· Masamba onse ndi atsopano, owotcha komanso achisanu, · Mitundu yonse ya masamba azitsamba - parsley, katsabola, basil, timbewu, kolantro (koriander), Nyemba za asparagus · Chepetsa kufunika kwa mbatata, · Mitundu yonse yazipatso zatsopano ndi zipatso, komanso pambuyo pozizira, · Zokazinga zipatso ndi zipatso popanda kuwonjezera shuga kwa iwo, Zipatso za citrus, makamaka mphesa.	· Yophika masamba mu mafuta, · Masamba, owiritsa ndi kuwonjezera batala, Mbatata zokazinga kapena zophika, Tchipisi ta mbatata.
ukadaulo pokonza saladi: · Muyenera kuwonjezera masaladi ndi masamba abwino kokha ndi mafuta a masamba, komanso mandimu, Mutha kuwonjezera zonunkhira ndi zonunkhira pakuvala, · Malupu ophatikizika kuti musokoneze masaladi ndi kolesterolo wambiri - uwu ndi mayonesi, ketchup, kirimu wowawasa.
zakumwa zoledzeretsa komanso zakumwa zoledzeretsa
Zipatso zakumwa · Madzi onse opanda shuga owonjezera, · Mafuta opaka kumene posakaniza masamba, zipatso ndi zipatso, Ma compotes amitundu yatsopano yazipatso, komanso zipatso zouma popanda shuga wowonjezera, Teya yopanda shuga wobiriwira, kapena mankhwala azitsamba, Chodzikongoletsera cha m'chiuno cha rose, Msuzi wa cranberry · Madzi amchere, · Vinyo wamphesa wofiira osaposa galasi 1	Madzi a shuga Zaamphaka stewed zipatso Khofi wamphamvu ndi mkaka, kapena kirimu, Chokoleti zakumwa · Mowa wa mphamvu zingapo - vodika, cognac, zakumwa zozizilitsa kukhosi, mavinyo amphongo ndi mowa.
ndi index yowonjezera ya cholesterol patchuthi, mutha kuloleza pang'ono kumwa: · Kwa amuna - mamililita 60.0 a mowa wamphamvu (vodika, whiskey, cognac), kapena mowa wa mamililita 330.0, · Kwa akazi - mamililita 250.0 a maonekedwe owuma kapena oyera oyera.

Mtedza wokhala ndi cholesterol chambiri ndiwothandiza kwambiri, koma si mitundu yonse. Simungadye zipatso za mtedza chifukwa zimakhala ndi mafuta ambiri.

M'pofunikanso kugwiritsa ntchito njere za mpendadzuwa, maungu, osakongoletsedwa, koma mawonekedwe owuma.

Mbewu za dzungu zili ndi mavitamini osiyanasiyana, ndipo pali mitundu ina ya maungu pomwe njere zake zilibe chipolopolo; ndikofunikira kudya njere ndi filimu yomwe imaphimba.

Ma Walnuts ali ndi mafuta ochulukirapo, motero simungadye zopitilira 5 - 7 patsiku.

Maamondi amayenera kudyedwa pang'ono.

Pomaliza

Tiyenera kumvetsetsa kuti popanga magazi ndi cholesterol yowonjezereka, kuphatikiza pazinthu zomwe zimaloledwa muzakudya, payenera kukhala chakudya - ichi ndi chakudya cham'mawa, chakudya chamasana chokwanira, chakudya chamadzulo komanso zakudya zazing'ono ziwiri.

Komanso, musanagone, mutha kumwa ma 150.0 - 200.0 mamililita a kefir. Munthu amene amadya chakudya sayenera kumva njala.

M'pofunikanso kuganizira za kuchuluka kwa madzi, omwe amayenera kukhala m'thupi - muyenera kumwa osachepera mamililita 1500 a madzi oyeretsedwa. Zakumwa, komanso timadziti, sizisintha kuchuluka kwa madzi ofunikira patsiku.

Kuti muchepetse cholesterol yambiri, mumafunikiranso kusiya zosokoneza bongo ndikuwonjezera zochitika ndi kupsinjika kwa thupi.