Zakudya ndi menyu a shuga komanso cholesterol 12 zakudya zopatsa thanzi

Mkulu shuga ndi cholesterol ndizofunika kwambiri kwa anthu odwala matenda ashuga. Zakudya zokhala ndi shuga wambiri ndi cholesterol (cholesterol) zimathandizadi. Chakudya chophatikizidwa bwino chimatha kuchepetsa zovuta za matenda mthupi komanso kupewa kukula kwa zovuta za matenda ashuga. Zomwe zimapatsa thanzi pankhaniyi ndizogwiritsa ntchito zakudya zochepa zopatsa mphamvu. Ndikofunikira kuti muchepetse kuchuluka kwa chakudya chamafuta ndi mafuta am'mimba.

ZOFUNIKA KUDZIWA! Ngakhale odwala matenda ashuga kwambiri amatha kuchiritsidwa kunyumba, popanda opaleshoni kapena zipatala. Ingowerenga zomwe Marina Vladimirovna akunena. werengani zonena zake.

Maupangiri ambiri azakudya

Kuti muchepetse zomwe zili ndi zinthu zoyipa zopangidwa mu shuga mellitus, ndikofunikira kukhazikitsa zakudya zoyenera.

Shuga amachepetsedwa nthawi yomweyo! Matenda a shuga m'kupita kwa nthawi angayambitse matenda ambiri, monga mavuto amawonedwe, khungu ndi tsitsi, zilonda zam'mimba, zilonda zam'mimba komanso matenda otupa! Anthu amaphunzitsa zinzake zowawa kuti azisintha shuga. werengani.

Kafukufuku wamagulu azakudya adawonetsa kuti zakudya zoyenera ziyenera kuphatikizapo:

Ndilo gawo lomwe limakondweretsa thupi la odwala matenda ashuga. Kuti kukhazikika kwa shuga ndi cholesterol yoyipa m'magazi, malamulo awa ayenera kuyatsidwa:

• Kudya kumachitika m'magawo osachepera 5-7 patsiku.
• Kupumula kwausiku sikuyenera kupitirira maola 10.
• Zakudya zomanga thupi zovuta kuzimeza m'mawa. Gwero la chakudya chololedwa ndi ndiwo zamasamba, buledi wonenepa, chimanga.
• Mapuloteni ofunikira amapezeka mu nsomba, nsomba zam'madzi, zamkaka zokhala ndi mafuta ochepa, mapuloteni a mazira, nyama.
• Mafuta ayenera kukhala ochokera ku mbewu.
• Ndi kuthamanga kwa magazi komanso kulephera kwa mtima, mchere wophika suyenera kuperekedwa. Nthawi zina, ndizovomerezeka kugwiritsa ntchito mchere mpaka 4 g patsiku.
• Shuga ndi ufa wa tirigu woyamba, komanso zipatso zomwe zili ndi shuga wambiri, siziperekedwa muzakudya.
• Gawo lalikulu la zakudya liyenera kukhala ndi zakudya zochepa zama calorie.
• Masana, muyenera kumwa mpaka malita 1.5 a madzi oyera.
• Popewa kukazinga ndi mafuta ambiri.
• Mukaphika, ndikofunikira kupereka zokonda zophika, zoperekedwa pamadzi ndi mbale zotentha.
• Kuphika masamba oyamba maphunziro ndikofunikira.
• Zakudya ndizatsopano.

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Ndingadye chiyani?

Ndi cholesterol yayikulu ndi shuga, zotsatirazi ndizololedwa:

Zakudya zamafuta ochepa komanso nsomba zopatsa thanzi komanso zopatsa thanzi.

buledi, zofunkha ndi zinthu zina zophika kuchokera ku ufa wa rye, ufa wa tirigu wachiwiri, chinangwa,

nsomba zamafuta ochepa komanso nsomba zam'madzi,

nyama yamphongo, ng'ombe, kalulu,

nyama yopanda khungu

phala kuchokera ku oat, buckwheat, barele groats, kuphatikizapo mawonekedwe a casseroles ndi supu,

masamba ophika, owiritsa, ophika ndi mafuta pang'ono,

nyemba, koma osapitirira 2 pa sabata,

zinthu zamkaka zamafuta ochepa - tchizi tchizi, kefir, yogati, kirimu wowawasa, komanso tchizi yokhala ndi mafuta ochepa (mpaka 40%).

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Zoletsedwa?

Kupititsa patsogolo mayeso a shuga wamagazi ndi zakudya za lipid metabolism zimathandizira ndi shuga komanso mafuta ambiri m'thupi. Ndi chakudya ichi, ndikofunikira kupatula:

• zakumwa zoledzeretsa
• nyama yamafuta, nyama yakumwa, nyama yosuta,
• tchizi cholimba chopanda 40%,
• mafuta amkaka ndi shuga mkaka ambiri:
• nsomba zamafuta
• ankasuta nyama, marinade,
• timadziti m'matumba okhala ndi shuga wowonjezera, madzi abwino,
• kupanikizana, zipatso zotsekemera,
• pasitala, semolina,
• chokoleti, koko ndi shuga, tiyi ndi khofi wamphamvu kwambiri.

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Zothandiza maphikidwe azakudya a shuga ndi mafuta ambiri

Ndi shuga wambiri komanso cholesterol, maphikidwe azakudya angalimbikitsidwe, omwe alembedwa pagome:

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Zosintha zachitsanzo

Ndi shuga ochulukirapo ndi cholesterol, akatswiri azakudya amalimbikitsa kudya kwapadera malinga ndi mndandanda wokonzedwa kale.

Zakudya zoyandikira ndi shuga wambiri tsiku limodzi zimawoneka motere:

• Chakudya cham'mawa - phala la buckwheat, apulo, tiyi wopanda mafuta.
• Chakudya chamasana - saladi wa tomato ndi nkhaka, msuzi wa karoti.
• Chakudya chamadzulo - msuzi wamasamba, masamba owotcha nkhuku, masamba ophika, chidutswa cha mkate wa rye, lalanje watsopano.
• Zokhwasula - oatmeal, madzi apulosi.
• Chakudya chamadzulo - yophika kapena yophika nsomba yamafuta ochepa, masamba ophika, mkate wa chinangwa, tiyi wopanda mafuta.

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Mawu omaliza

Zabwino kwambiri za shuga ndi cholesterol sizimawonekera, ngakhale zitakhala zachilendo ndimankhwala, chifukwa kusintha kulikonse kwamlingo wamagazi m'magazi kumasokoneza makoma a mtima, kumapangitsa kutupa. M'malo owonongeka, cholesterol imayamba kudziunjikira, pomwe ma atherosulinotic plaques amapanga. Njira yothandiza kupewa ndi izi kukhala chakudya chochepetsera shuga ndi mankhwala a insulin, komanso masewera olimbitsa thupi olimbitsa thupi ndikuyenda mu mpweya watsopano.

Kodi zikuwonekabe zosatheka kuchiritsa matenda ashuga?

Poona kuti mukuwerenga izi tsopano, kupambana polimbana ndi shuga wambiri sikuli kumbali yanu.

Ndipo mudaganizapo kale za chithandizo kuchipatala? Ndizomveka, chifukwa matenda ashuga ndi matenda oopsa, omwe, ngati sanapatsidwe, amatha kufa. Udzu wokhazikika, kukodza mwachangu, masomphenya osalala. Zizindikiro zonsezi mumazidziwa nokha.

Koma kodi ndizotheka kuchitira zomwe zimayambitsa m'malo mothandizira? Timalimbikitsa kuwerenga nkhani yokhudza matenda a shuga omwe alipo masiku ano. Werengani nkhani >>

Mawonekedwe Amphamvu

Shuga ndi mafuta m'thupi zimawonjezeka kwa anthu azaka zapakati komanso achikulire. Chifukwa chake, mukayamba kudya kupewa zakudya, mumakhala mwayi wopewa zovuta. Zakudya za wodwala zomwe zimatchedwa metabolic syndrome, zomwe zimaphatikizapo matenda osokoneza bongo, kunenepa kwambiri, hyperuricemia ndi kudzikundikira kwa lipoproteins yotsika kwambiri komanso yotsika kwambiri m'magazi, ziyenera kukhala zosiyanasiyana. Muyeneranso kutsatira chakudya chamadongosolo. Wodwala ayenera kuphunzira kudya pafupipafupi, m'malo ochepa komanso panthawi yofanana. Izi zikuwonetsetsa kugwiritsidwa ntchito koyenera kwa kaphatikizidwe ndi katulutsidwe ka michere yamagayilo kulowa mkati mwa m'mimba thirakiti logaya chakudya.

Shuga ndi cholesterol yotsitsa zakudya

Chakudya "cholondola" chikhoza kukhala mtundu wa mankhwala. Ndi cholesterol yayikulu ndi shuga, zakudya zotsatirazi zimalimbikitsidwa:

• Zamasamba. Ndiwothandiza mwatsopano kapena ngati chakudya chokhala ndi mkaka. Mwa mbewu zamasamba, zokonda ziyenera kuperekedwa kwa kaloti ndi curly kabichi. Odwala ena amakonda kwambiri squash ndi pumpkin mbale.
• Zakudya rye mkate.
• Nyama zopanda mafuta. Izi zikuphatikiza nyama zamwana wamchere, ng'ombe, kalulu, nkhuku, nkhuku. Wiritsani nyama musanakhazikike.
• Nsomba zamafuta ochepa. Zakudya zam'madzi zophika (shrimp, squid, scallops) zimadyedwanso.
• Mkaka ndi mkaka wowawasa.
• Mazira. Ndikofunika kuti achepetse kuchuluka kwawo pochepetsa mpaka tsiku limodzi.
• Mbale mumkaka. Amaloledwa kudya buckwheat, mpunga, barele, mapira ndi thumba.
• Zipatso zatsopano ndi zouma ndi zipatso. Koma zipatso zokoma kwambiri ziyenera kukhala zochepa. Izi zimaphatikizapo nkhuyu, cantaloupe, pichesi ndi chivwende.
• Zonunkhira zina.
• Msuzi wa Rosehip.
• Mafuta ophikira. Olive, yomwe ndi gawo la zakudya za "Mediterranean", ndizoyenera.

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Zinthu zoletsedwa

Ndi matenda ashuga komanso kuchuluka kwatsatanetsatane m'magazi a cholesterol, triglycerides, otsika komanso otsika kwambiri a lipoproteins, ndizoletsedwa kudya zotsatirazi:

• Ma broth.
• Mkate wophika kumene. Zinthu zopangidwa kuchokera ku batala kapena mtanda wa masamba ndizovulanso kwa oterewa.
• Mafuta onenepa. Izi zikuphatikizapo bakha, tsekwe, ndi zina za ng'ombe ndi nkhumba. Zina mwa izo ndi chiwindi, impso, ubongo. Nyama yotere imachulukitsa cholesterol m'mwazi.
• Nsomba zamafuta. Mitundu ya mitsinje ndi yake. Amakanizidwa kudya zipatso za caviar ndi zamzitini.
• Mazira ophika kapena owiritsa.
• Nyemba zonse.
• Maapulo. Masamba osankhidwa kapena kuzifutsa sangakhale othandiza kwa odwala omwe ali ndi shuga komanso mafuta ambiri.
• Zipatso zina, makamaka zomwe zimakhala ndi ma fiber opera.
• Suzi ndi zonunkhira pa nyama, nsomba kapena msuzi wa bowa. Mpiru, tsabola ndi horseradish ndi zotsutsana.

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Chifukwa chiyani zinali zovulaza?

Odwala amafunikira kulongosoletsedwa kwa kuletsa kugwiritsa ntchito zinthu zina. Zotsatirazi zikutsimikiziridwa ndi asayansi:

Choopsa ku moyo wa wodwala matenda a shuga ndi chokoleti.

• Nyama zosuta zimachulukitsa cholesterol. Mofananamo, zina mwazinthu zomwe zimapanga zomwezo zimapweteketsa mucosa wam'mimba.
• Mkate watsopano, zikondamoyo ndi zikondamoyo zimalimbikitsa kuchuluka kwa shuga m'magazi.
• Chakumwa cha khofi, makamaka chokoma, chimapereka shuga.
• Cheki zokhala ndi mchere komanso zamafuta zimayambitsa kuphatikiza kwa LDL ndi VLDL.
• Maswiti komanso chokoleti choyera ndi choyipa chifukwa cha matenda ashuga.

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Zakudya zophikira

Chakudya chokhala ndi cholesterol yayikulu komanso matenda opatsirana a shuga chiyenera kukhala chokhwima, koma chosiyanasiyana. Ndi mkhalidwe uwu womwe ungakuthandizireni kuti mukhale ndi thupi labwino popanda kugwiririra. Mapulogalamu okwanira, mafuta ndi chakudya ayenera kusungidwa m'mbale kuti apange maselo obwezeretsanso. Chakudyacho chiyeneranso kukhala ndi mchere wamchere, womwe umagwiritsidwa ntchito popanga musculoskeletal system. Asayansi, madokotala ndi ogwira ntchito m'makampani azakudya apanga maphikidwe apadera kwa odwala omwe ali ndi vutoli.

Ma saladi athanzi

Zitha kukhala zamasamba kapena zipatso ndipo mosakayikira zimakhala ndi zinthu zomwe zimachepetsa shuga wamagazi ndi lipoproteins yotsika komanso yotsika kwambiri. Chosankha chabwino kwambiri ndi sipinachi ndi saladi wa phwetekere wokazinga mafuta. Zotsirizazo zimathandizira kuti matendawo abwererenso kukula. Sipinayi imapangidwa ndi mavitamini komanso michere yofunikira kuti mubwezeretse thupi.

Nsomba ndi nyama

Kuti muchepetse kuchuluka kwa shuga ndi cholesterol "yoyipa" m'magazi, tikulimbikitsidwa kugwiritsa ntchito mitundu yamafuta ochepa. Izi zimaphatikizapo nyama ya kalulu, ng'ombe, nyama ya nkhuku ndi nyama yamphongo. Pakati pa nsomba zam'madzi, mutha kuphika nsomba zam'nyanja zophika kapena shrimp, ngati wodwalayo samvera matendawo. Chakudya chabwino kwambiri ndi nsomba zamchere, zomwe zimapezeka m'mapuloteni komanso mafuta achilengedwe.

Zizolowezi zina zakudya

Pofuna kuchepetsa kuchuluka kwa mamolekyulu a cholesterol, triglycerides ndi glucose m'magazi, muyenera kusiya zakudya zachangu, zakumwa za shuga ndi zakumwa zoledzeretsa, margarine ndi mitundu yonse yosungirako ndi marinade. Masangweji azamasamba, timadziti tating'onoting'ono tomwe tangofika kumene ndi saladi za zipatso sizingakhale njira ina. Ngati wodwalayo ali ndi cholesterol yambiri, ndikofunikira kuti azidya amadyera ambiri. Yotsirizirayi imalimbikitsa kuyeretsa kwam'mimba.

Kufunika kwamafuta amwazi kwa odwala matenda ashuga

Anthu omwe ali ndi metabolic pathologies amapanga gulu lowopsa la chitukuko cha matenda a mtima. Asayansi amakono akuwona kulumikizana kowonekera pakati pa kuchepa kwa insulin, shuga wamkulu ndi cholesterol. Chifukwa chake, kuchepa kwamafuta a pancreatic kumapangitsa kuchuluka kwa shuga m'magazi, komwe kumapangitsa kukwera kwa cholesterol, komwe kumayambira zigawo "zoyipa" (LDL, LDL), ndi kuchepa kwa gawo lothandiza "HDL".

Popita nthawi, mamolekyu otsika kwambiri kapena ochepa kwambiri a lipid amayamba kuyikika pa endothelial atagona kwamankhwala am'mimba, zomwe zimayambitsa kupezeka kwa atherosclerosis, komanso kukula kwa zovuta kuchokera ku mtima. Chifukwa chake, atherosulinosis ndi matenda a shuga amakhala ndi ubale wolimba pakati pawo. Koma ndi kuzindikiridwa kwakanthawi kwa mavutowa, komanso njira yoyenera yothanirana nawo, ndizotheka kuchepetsa zovuta zomwe zimapangitsa thupi.

Malamulo khumi ndi awiri a shuga ndi mafuta ambiri

Kuwonjezeka kwa cholesterol ya plasma ndi glucose ndichizindikiro chodabwitsa kuti kuvuta kwachitika m'thupi. Koma simuyenera kulingalira za pathological iyi ngati sentensi, chifukwa mutha kupeza zotsatira zabwino ndi kukonza mphamvu. Kuti muchite izi, muyenera kutsatira malamulo osavuta awa.

1. Choyambirira kuchita ndikukulitsa muchepetse michere yosavuta Zakudya, koma ndibwino kuzisiyiratu. Zakudya zophatikiza zovuta, zomwe sizimayambitsa spikes mu shuga, ziyenera m'malo mwa zosavuta. Ayenera kuwerengera pafupifupi chakudya 55%. Zakudya zomanga thupi zovuta m'menyu kwa amuna ndi akazi ziyenera kuyimiriridwa ndi masamba, chimanga, pasitala, wopangidwa kokha kuchokera ku tirigu wa durum.
2. Zofunika kuchuluka kwa mapuloteni azilowetsedwa ndi nyama yotsika, tchizi tchizi, komanso nsomba zam'madzi. Ndikofunika kudya zakudya zamapuloteni limodzi ndi masamba opangira mafuta - izi zimathandizira kuyamwa kwake.
3. Mafuta a nyama (batala, mafuta anyama) ziyenera kulowedwa m'malo ndi mafuta azipatso zamasamba (zopindika, chimanga, mafuta a azitona). Komabe, simuyenera kuwazunza! Margarine ayenera kusiyidwa kwathunthu.
4. Mukamadya mazira a nkhuku, zokonda ziyenera kuperekedwa kwa mapuloteni. Yolks zosaposa zidutswa ziwiri pa sabata zimaloledwa (ndizosatheka kukana mazilo).
5. Akufunika malire kuchuluka kwa shugakudyedwa patsiku. Kudya kwake mthupi sikuyenera kupitilira 40 magalamu ndi chakudya kapena zakumwa.
6. Makonda ayenera kuperekedwa zopangidwa mkaka wonenepa kwambiri. Izi zikugwira ntchito ku tchizi tchizi, mkaka, kirimu wowawasa.
7. Zakudya zokonzeka zimadyedwa bwino kwambiri yophika, stewed, yophika. Kudya wowotcha kumabweretsa kuwonjezeka kwa zopatsa mphamvu zake, zopezeka m'mafuta, zomwe zimakhudza molakwika kuchuluka kwa seramu cholesterol.
8. Kuti muchepetse cholesterol ndi shuga, muyenera kupewa kumwa mowa. Mowa umasokoneza chiwindi, kapamba, zomwe zimayambitsa kuphwanya ntchito yawo.
9. Ndikofunika kuti muphatikizire menyu decoctions azitsamba kapena mbewuzomwe zimakhala ndi phindu pa metabolism. Izi zikuphatikiza chiuno cha rose, khungwa la mtengo wamtchire, chomangira mahatchi, masamba a peppermint.
10. Kuti matenda abwinowo azisintha, ayenera kuwonedwa bwino. kudya regimen. Ndikofunikira kudya zazing'ono, ndikuchulukitsa zakudyazo mpaka 5-6 patsiku. Payenera kukhala chakudya cham'mawa chokwanira, ndipo chakudya chamadzulo chimalimbikitsidwa kuti chisatengedwe pasanathe maola 4 asanagone.
11. Tsiku lililonse muyenera kumwa osachepera 2 malita a madzi oyera akumwa. M'chilimwe, kuchuluka kwa madzi kumatha kuwonjezeka mpaka malita 3.5.
12. Muzidya zakudya zomwe zimachepetsa shuga ya magazi ndi cholesterol pafupipafupi.

Kuti chakudyacho chigwire bwino ntchito, thupi liyenera kuonekera poyera. zolimbitsa thupi. Kuchita masewera olimbitsa thupi pafupipafupi, makamaka mu mpweya watsopano, kumakhudza ziwalo zonse, kuwongolera ntchito yawo. Chifukwa cha izi, kuphatikiza mitundu yonse ya metabolic kumachitika, komwe kumachepetsa shuga ya plasma ndi cholesterol.

Zomwe zimachepetsa shuga yamagazi ndi cholesterol

Odwala omwe ali ndi vuto la metabolic wama chakudya ndi lipid amafunsa madokotala awo nthawi zonse kuti: "Ndingadye chiyani ndi shuga komanso mafuta ambiri?" Akatswiri azakudya zamakono akuti zakudya zomwe zili ndi shuga wambiri ndi cholesterol ziyenera kukhala ndi zakudya zomwe zimathandizira kuchepetsa kuchuluka kwa zinthuzo mu seramu magazi. Zakudya zokhala ndi zinthu zapadera - phytosterols, normalizes glycemia, imakupatsani mwayi wolimbana ndi hypercholesterolemia.

Zogulitsa zama phytosterols ndizophatikiza:

• soya
• chimanga ndi mafuta a mpendadzuwa (osasankhidwa),
• nthangala za sesame
• mtedza (ma almond, pistachios, walnuts),
• mafuta osakanikirana osagwirizana ndi maolivi,
• bulwheat
• kabichi wa broccoli
• zamkati za mapeyala.

Zonunkhira kapena zonunkhira zomwe zimagwiritsidwa ntchito kuphika zakudya zosiyanasiyana (ginger, mpiru, adyo, sinamoni ufa, nutmeg) zithandiza kuchepetsa shuga. Komanso zipatso za zipatso, Yerusalemu artichoke, mitundu yobiriwira ya maapulo, phwetekere, tsabola wa belu, ndi biringanya zimathandiza kulimbana ndi shuga komanso mafuta ambiri.

Malamulo opanga chakudya ndi shuga komanso mafuta ambiri

Momwe mungachepetse cholesterol yamagazi kunyumba, aliyense ayenera kudziwa atakwanitsa zaka 40, popeza chakudya chomwe chimachepetsa msinkhu wake ndicholepheretsa kusintha kokhudzana ndi misempha m'mitsempha yamagazi, atherosclerosis ndi matenda oopsa.

Mutha kuchepetsa shuga mwachangu komanso moyenera ndikusintha maswiti ndi zakudya zamagulu odwala matenda ashuga omwe ali ndi shuga. Ndizachilengedwe: fructose, xylitol, sorbitol ndi stevia, zomwe zimakhala ndi zovuta zochepa, komanso zopangidwa. Mankhwala - aspartame, saccharin, sucralose, ayenera kugwiritsidwa ntchito pochepa.

Ngati cholesterol ndi shuga m'magazi ndizokwera, zakudya zamafuta zimayikidwa - chakudya chophatikizidwa No. 9 ndi 10 malinga ndi Pevzner. Mfundo zofunika kwambiri pakumanga zakudya zochizira:

1. Pafupipafupi chakudya - 5-6 pa tsiku pazigawo zing'onozing'ono.
2. Calorie kuletsa zakudya ndi owonjezera thupi.
3. Zakudya zopatsa thanzi ndi shuga wambiri zimaphatikizapo kuchepa kwa mafuta m'zakudya chifukwa chokana shuga ndi ufa wa premium, zinthu zonse ndi mbale zomwe zili nazo.
4. Zakudya zamafuta ochulukitsa 250 - 300 g ziyenera kuchokera ku masamba, mkate, bulawuni, zipatso zosaphatikizika, mbewu monga chimanga
5. Mapuloteni mu chakudya amakhala ndi kuchuluka kwa thupi. Mapulogalamu okonda kuchokera ku nsomba, mkaka wowawasa wazakudya zamafuta ochepa, zoyera, dzira, nsomba zam'nyanja, tchizi chamafuta ochepa. Nyama imalimbikitsidwa mitundu yamafuta ochepa. Mukakalamba, nyama zomwe zili menyu ziyenera kuchepa, ndipo nsomba zikuyenera kuwonjezeka.
6. Mafuta amakhala ochepa 60 g, theka la iwo liyenera kupezeka kuchokera ku zakudya zamasamba.
7. Ndi kupsinjika kowonjezereka ndi kuwonongeka kwa ntchito zamtima, mchere sawerengedwa zakudya. Nthawi zina, simungathe kupitilira 4 g patsiku.
8. Boma lakumwa - madzi akumwa oyera ayenera kukhala malita 1.2 - 1.5.
9. Zinthu zokhala ndi zotayidwa komanso zowonjezera ndizochepa, ndiye kuti mbale zoyambirira zimakonzedwa ngati masamba.
10. Osaluka, kudya kapena kuphika ndi mafuta.

Zakudya zochepetsera cholesterol ziyenera kuphatikizapo zakudya zomwe zili ndi lipotropic - kupewa mafuta osungidwa m'matumbo a chiwindi. Izi ndi monga: ng'ombe, nsomba zamafuta ochepa, makamaka nsomba zam'nyanja, tchizi choko, tofu. Izi zimaphatikizapo ma amino acid ofunika - choline, methionine, lecithin, betaine ndi inositol.

Mafuta ochulukirapo a polyunsaturated acid Omega 3 ndi Omega 6 amakhalanso ndi lipotropic Amapezeka m'miyambo, chimanga ndi mafuta a azitona, nsomba. Microelement yotereyi monga ayodini imakonzanso kagayidwe ka mafuta, motero ndikulimbikitsidwa kuti ndi cholesterol yayikulu pali masaladi am'madzi am'nyanja, nsomba zam'nyanja.

Kelp wouma amatha pansi mu chopukusira khofi ndikugwiritsa ntchito ngati mchere. Kusintha kukomerako, timalimbikitsidwanso kuwonjezera mafuta ophika ndi mandimu. Fibre ili ndi katundu wa lipotropic. Zakudya za masamba zamasamba ndi chinangwa zimachotsa shuga ndi cholesterol yambiri m'matumbo.

Musanagwiritse ntchito, chinangwa amayenera kuwotchera ndi madzi otentha, ndiye kuti akhoza kusakanikirana ndi kefir, yogati, madzi, phala, tchizi tchizi. Zakudya zamafuta ndi nsomba zimaphatikizidwa ndi chinangwa - zimagwiritsidwa ntchito monga kuphika mkate musanaphike, sopo ndi zakumwa zimakonzedwa kuchokera ku chinangwa kuchokera ku chinangwa.

Kuchepetsa shuga m'magazi ndikosavuta ngati mukudziwa zomwe mukufunikira kuti muphatikizire pazosankha tsiku lililonse. Izi zimaphatikizapo: anyezi wophika ndi wowiritsa, sinamoni, ginger, Yerusalemu artichoke, chicory, blueberries, blueberries a shuga.

Zakudya zoletsedwa ndi mbale

Zakudya zokhala ndi shuga wambiri ndi cholesterol zimatanthawuza kupatula zakudya ndi mbale zomwe zimakhudza zizindikilo izi. Ndi matenda ashuga ndi hypercholesterolemia Oletsedwa kugwiritsa ntchito Kudya nyama yamafuta, masoseji, mafuta anyama, maswiti, zophika, mafuta otsekemera, sodas, nthochi, zakudya zamkaka zambiri, zamkaka zamafuta kwambiri, tiyi wamphamvu kwambiri, khofi, ndi cocoa wokhala ndi shuga wowonjezera.

Chofunika kwambiri njira yochizira kutenthazomwe zimagwiritsidwa ntchito kuphika. Ndikulimbikitsidwa kuphika zakudya zopatsa thanzi, kuphika mu uvuni kapena pa grill, nthunzi, mphodza. Mukamawaza, zopatsa mphamvu za calorie ndi mafuta ochulukirapo zamagetsi zimachulukirachulukira, zomwe sizivomerezeka m'zakudya. Mukaphika compotes, zakumwa za zipatso, decoctions, sizikulimbikitsidwa kuwonjezera shuga yoyera. Kutsekemera chakumwa, mutha kuwonjezera uchi wochepa.

Vuto la metabolic, mawonekedwe akulu omwe ali kuwonjezeka kwa seramu cholesterol ndi shuga, si chiganizo. Ndi kudziwika kwa matenda a nthawi, kusintha zizindikiritso, ndikokwanira kutsatira mfundo za zakudya, komanso malangizo ena azachipatala.

Ndikofunika kuperekanso magazi pafupipafupi kuti mudziwe kuchuluka kwa shuga ndi cholesterol mmenemu. Njira zosavuta izi zikuthandizira kukhala ndi thanzi, kuwonjezera chiyembekezo cha moyo!