Zakudya zomwe mungadye ndi cholesterol yayikulu

Lingaliro longa cholesterol yayikulu limadziwika kwa munthu aliyense wamkulu, koma si aliyense amene amadziwa kuvulaza koona komwe thupi limachita pakadzutsa. Tiyeni tiwone mwatsatanetsatane zomwe mungadye ndi cholesterol, momwe mungachepetse ndikubwezeretsani mwakale, komanso zomwe zili bwino kukana.

Timamvetsetsa malingaliro

Cholesterol palokha siyoposa mtundu wamafuta (lipid). Ili mu membala aliyense wa khungu la munthu, makamaka mafuta ambiri m'magazi, ubongo ndi magazi. Ndikofunikira kudziwa kuti cholesterol ndiyofunikira pakugwira bwino ntchito kwa thupi, chifukwa chake, popanda chinthu ichi, maselo atsopano ndi mahomoni ena sangapangidwe. Kuphatikiza apo, kulephera kwa cholesterol metabolism, dongosolo la m'mimba limapwetekanso, ndipo mapangidwe a bile amasokonezeka.

Pali mitundu iwiri ya cholesterol - yabwino ndi yoyipa. Zabwino zili ndi kachulukidwe kakakulu, motero ndizothandiza kwa anthu. Choyipa chimakhala ndi kachulukidwe kakang'ono, kotero imatha kupanga cholesterol plaque ndi ziwiya zowonjezera. Izi, zimawonjezera kwambiri mwayi wokhala ndi mitsempha ya mitsempha, stroke, kugunda kwa mtima ndi matenda ena oopsa. Pachifukwa ichi, ndi cholesterol yayikulu, musayelekeze kupita kwa dokotala.

Kuti muchepetse cholesterol, muyenera kuphunzira kudya moyenera. Izi ndiye maziko a cholesterol, momwe popanda odwala sangathe.

Cholesterol Wokwezedwa: Amayambitsa

Monga lamulo, cholesterol yambiri imawonedwa mwa anthu onenepa kwambiri. Ndi omwe ali ndi cholesterol yoyipa mopitirira muyeso, ndi cholesterol yabwino pakusowa. Kuti ayambe kukonza chizindikirochi, munthu amangofunikira kutsatira kadyedwe komanso kuchepetsa kunenepa.

Zomwe zimayambitsa cholesterol yayikulu ndi:

1. Kumwa pafupipafupi zakudya zamafuta ambiri. Izi zikuphatikiza zakudya zokazinga, soseji, mafuta anyama, margarine ndi zakudya zina zambiri zomwe munthu amadya ndipo samakayikira kuti akumuphera pang'onopang'ono. Pofuna kupewa izi, ndikofunikira kumvetsetsa zomwe mungadye ndi cholesterol yayikulu m'magazi.
2. Kukhala ndi moyo wosagwira ntchito kapena kukhala phee kumakhudza ntchito ya thupi ndi mtsempha wamagazi. Komanso, kuchepa kwathunthu kwamagalimoto kumakhudza kunenepa kwambiri, komwe kumayambitsa cholesterol yayikulu kudzera pazitsulo.
3. Wachikulire. Nthawi yomweyo, mulingo wa chizindikirochi ungakulitse ngakhale pakhale kuti palibe owonjezera kulemera komanso thanzi labwino. Izi ndizoyenera chifukwa cha zochita za thupi (metabolic), zomwe patatha zaka makumi asanu zimayamba kugwira ntchito pang'onopang'ono. Izi zimawonekera makamaka mwa azimayi atasiya kusamba.
4. Kukhalapo kwa matenda owopsa kapena aakulu a mtima ndi mtsempha wamagazi. Komanso, izi zimaphatikizaponso kukonzekera kwamtundu wamunthu pamlingo wokwezeka wa chizindikirochi m'magazi.
5. Kusuta, komanso kumwa pafupipafupi, kumachepetsa cholesterol yabwino ndikuwonjezera kuchuluka kwa koyipa. Kuphatikizanso apo, kusuta kumapangitsa kuti ziwiya zisakhale zofooka, zomwe zimawonjezera chiopsezo cha kugwidwa ndi matenda a mtima.
6. Matenda osiyanasiyana a chithokomiro amatha kuthana ndi matenda owopsa, ndipo cholesterol yapamwamba imakhala imodzi mwazotheka.

Zakudya zamankhwala zimakhudza machitidwe a mkati mwa thupi ndikuchepetsa cholesterol yamagazi. Komanso, mukamadya zakudya zoyenera, mutha kukonza kagayidwe, magazi, ndikukhala ndi phindu pakupangika kwa magazi.

Zomwe mungathe kudya - malamulo ambiri

Malamulo otsatirawa azakudya ochepetsa cholesterol ndi awa:

1. Onetsetsani kuti mwasiya kugwiritsa ntchito mafuta a nyama. Ayenera kusinthidwa kwathunthu ndi ndiwo zamasamba.
2. Ndikofunikira kusinthira ku zakudya zazing'ono, ndiye kuti, kudya pafupipafupi, koma osati m'malo ambiri. Izi sizingangothandiza “kugaya chakudya”, komanso zimathandizira kuchepetsa kunenepa.
3. Maziko azakudya ayenera kukhala zakudya zomwe zimakhala ndi fiber, ndiye kuti, kuchokera kumera (zipatso, zitsamba, masamba).
4. Zakudyazo ziyenera kuphatikizapo zakudya zam'madzi ndi mtedza.
5. Ndikofunika kusiyiratu kugwiritsa ntchito msuzi wotentha ndi wamafuta. Nutritionists akulangizidwa kuti achepetse mchere wambiri.
6. M'pofunika kukonza bwino zakudya. Chifukwa chake, kudya, kuphika ndi kuphika kumaloledwa. Muthanso kuphika mbale zonyowa. Zakudya zophika, kusuta, zamafuta ndi chakudya chophika ndizoletsedwa.
7. Tsiku lililonse menyu amayenera kukhala ndi timadziti. Zingakhudze osati ziwiya zokha, komanso dongosolo logaya chakudya. Kuphatikiza apo, timadziti tating'onoting'ono tidzalemeretsa thupi ndi zinthu zofunika, koma izi zimangogwiritsa ntchito timadziti todzipangira tokha, chifukwa zinthu zomwe zagulidwa zimakhala ndi shuga wambiri.
8. Mukamavala masamba a masamba, mutha kugwiritsa ntchito mafuta a maolivi okha ndi mandimu. About mayonesi ndi msuzi wina muyenera kuyiwala kwa nthawi yayitali.
9. Ndi zoletsedwa kusuta ndi kumwa mowa mwa mtundu uliwonse komanso kuchuluka kwake. Izi ndizoyenda zomwe sizingawonongeke.
10. Chakudya chokoma kwambiri cha tsikulo chizikhala kadzutsa. Kuwala ndi nkhomaliro. Chakudya chamadzulo, ndibwino kuti muzitha kudya zakudya zopanda mafuta. Komanso, tsikulo liyenera kukhala zakudya zitatu zathunthu komanso zokhwasula-pang'ono kapena zitatu ndi zipatso.

Kodi muyenera kudya chiyani?

Sikuti aliyense amadziwa zomwe angadye kuti achepetse cholesterol. Tiyenera kudziwa nthawi yomweyo kuti kusintha chizindikiro ichi sikophweka. Izi zimatenga nthawi yayitali (kuyambira milungu ingapo mpaka miyezi ingapo). Mwanjira yabwino, mutha kubweretsa cholesterol pamalo abwino osakhalapo kuposa miyezi isanu kapena isanu ndi umodzi ya chakudya chokhazikika komanso malangizo ena azachipatala.

Chifukwa chake, zinthu zapadera ziyenera kuphatikizidwa muzosankha zomwe zingakhudze zonyamula anthu.

• Choyambirira ndichopatsa thanzi ndicho phala. Ndikwabwino kudya buckwheat, barele wa pearl, oatmeal ndi phala la tirigu. Muyenera kuwaphika m'madzi popanda kuwonjezera mkaka ndi mchere. Mutha kudya phala tsiku lililonse monga mbale yayikulu. Monga njira ina ya chimanga, zakudya za pasitala ya durum ndizololedwa.
• Chofunikira chotsatira ndi mkate. Iyenera kukhala rye ndi chinangwa. Patsiku lomwe simutha kudya zopitilira mazana awiri a mikate yotere. Ma cookies a biscuit zakudya ndi zouma mkate
• Nsomba zamafuta sizingathe kudya zosaposa 200 magalamu patsiku. Iyenera kukhala gwero lalikulu la mapuloteni m'thupi.
• Kuchokera ku nyama mutha kugwiritsa ntchito nkhuku, kalulu ndi Turkey. Tumikirani nyama zakudya mu mawonekedwe owiritsa, otentha kapena otentha.
• Mazira amathanso kudyera owiritsa, koma osapitilira zidutswa ziwiri pa sabata. Nthawi yomweyo, ndibwino kupatsa chidwi ndi mapuloteni, chifukwa yolk imakulitsa cholesterol.
• Mafuta ophikira ndizothandiza kwambiri, omwe ndi maolivi, sesame, soya ndi nandolo. Ndikwabwino kukana batala.
• Zakudya za mkaka wowawasa (tchizi tchizi, tchizi, zonona, mkaka) zimatha kuthiridwa, koma mwa mawonekedwe ochepera mafuta. Ma Yogurts nawonso amaloledwa, koma amakhalanso ndi mafuta ochepa.
• Nyemba ikhoza kukhala cholowa m'malo mwa nyama. Amakwaniritsa bwino thupi ndipo nthawi yomweyo mulibe mafuta owopsa. Zakudya zosiyanasiyana zimatha kukonzedwa kuchokera ku zinthu zotere, chifukwa sizingavutike posachedwa.
• Tiyi, makamaka tiyi wobiriwira wamasamba obiriwira, amayeretsa magazi m'magazi a cholesterol, ndiye chakumwa chachikulu chakumwa. Ndikofunikanso kuti anthu amwe tiyi wobiriwira popanda kuwonjezera shuga. Ndikwabwino m'malo mwake ndi uchi wochepa.
• Mwa maswiti, zipatso zouma, marmalade ndi marshmowsows amaloledwa.
• Tsiku lililonse, menyu azikhala ndi mbale zamasamba. Itha kukhala supu zamasamba, ma secs, casseroles. Ndikofunika kwambiri kudya kaloti, zukini, sipinachi, amadyera.
• Kuchokera zakumwa amaloledwa kumwa masamba ophatikizika ndi zipatso zamasamba, zipatso za mabulosi, tiyi wazitsamba ndi zakumwa zakumwa.

Kuphatikiza apo, amasiyanitsa zinthu zotere zomwe zimakhudza kutsika kwa cholesterol yoyipa:

1. Mtedza, makamaka amondi. Amakhala ndi mapuloteni amadzimadzi ndi mafuta acids, omwe amakhudza mitsempha yamagazi. Nthawi yomweyo, ndizokwanira kudya zochepa zokha zamtunduwu patsiku. Contraindication kutenga mtedza - kusalolera kwa munthu (ziwengo).
2. Adyo watsopano ndi anyezi amachepetsa magazi ndikuwonjezera chitetezo chokwanira. Muyenera kuzigwiritsa ntchito ndi izi pafupipafupi. Contraindication ndi pachimake matenda am'mimba.
3. Zipatso za citrus - ma tangerines, malalanje, mandimu, komanso timadziti kuchokera kwa iwo. Kumwa theka lokha magalasi awa amatha kuwongolera bwino kwambiri ziwiya zanu. Komanso mandimu ndi othandiza kwambiri kuwonjezera ku mbale zam'madzi ndi saladi zamasamba.
4. Kaloti ndi timadziti kuchokera kwa iwo. Maapulo atsopano ndiwothandiza kwambiri.
5. Nthambi imagwira ntchito mthupi monga mwa "burashi" m'mitsempha yamagazi ndi m'mimba. Ndiwotsuka kwambiri poizoni ndi poizoni. Nthawi imodzimodzi, akatswiri azakudya nthawi zina amalangizidwa kuti azisala kudya komanso kudya madzi a apulo ndi oat.
6. Biringanya ndi masamba apadera omwe ali ndi phindu pa kugwira ntchito kwa mtima ndi mitsempha yamagazi. Kuchokera kwa iwo mutha kuphika ma stew, masasseru, mitundu yonse ya mbale zina.
7. Selari ndi zitsamba zizikhala mumndandanda wazakudya izi nthawi zonse. Maeleki, karoti, mbatata ndi masamba ena amphaka ndizolandilanso.

Ndikofunika kudziwa kuti panthawi yamadyerero azakudya, munthu amayenera kupimidwa ndi dokotala pafupipafupi ndikupima mayeso kuti adziwe momwe alili.

Kodi sayenera kudya chiyani?

Kuti mukhale wathanzi, ndikuwonjezera mwayi wa kusintha mafuta m'thupi, zakudya zingapo zoyipa ziyenera kusiyidwa kwathunthu.

Mu malo oyamba mumndandanda wazinthu zoletsedwa ndi mafuta a nyama. Chifukwa chake, mafuta anyama, soseji, nkhumba, mwanawankhosa, nkhuku yonenepa, chiwindi, mtima ndi impso ziyenera kusiyidwa kwathunthu kuzosunga. Kuchokera pamalonda awa, ndizosatheka kuphika broths ndi jellies.

Chotsatira choletsedwa chotsatira ndi mayonesi. Kuphatikiza pa mafuta owopsa, sizibweretsa phindu lililonse mthupi. Nutritionists amalangiza kuiwala za mayonesi osati kwa odwala, komanso athanzi.

Zakumwa zokoma za kaboni ndi makeke onse ndizoletsedwa. Izi ndizowona makamaka maswiti, ayisikilimu, makeke ndi makeke. Amakhala ndi shuga komanso mafuta osapatsa thanzi ambiri, omwe amawononga thanzi ndi thanzi lamitsempha yamagazi.

Chotsatira ndi mafuta a mkaka wamafuta ndi chakudya mwachangu. Mwa njira, yotsirizirayo ndi "mfumu" chifukwa cha cholesterol yayikulu m'zaka zochepa zapitazi.

Ndiosafunika kudya mazira, komabe ndizotheka ochepa.

Nsomba zamatumba ndi zinthu zomalizidwa kumaliza ndi zinthu zomwe zimakhala zovulaza kwambiri kwa anthu, makamaka ngati ali ndi mavuto amitsempha yamagazi. Zakudya zoterezi siziyenera kupezeka muzakudya.

Zakumwa, zakumwa zoledzeretsa ndi khofi ndizoletsedwa, zomwe, zimapangitsa ntchito ya mtima ndi kugaya chakudya.

Ndizosangalatsa kudziwa kuti mukamamwa khofi pamimba yopanda kanthu, munthu nthawi zina amawonjezera chiopsezo chokhala ndi zilonda zam'mimba, chifukwa chakumwa ichi chimawonongera mucous nembanemba wa chiwalo. Ngati mukumwa khofi, ndiye osachita pamimba yopanda kanthu.

Kupewa Kwambiri kwa Cholesterol

Kuti muchepetse chiwopsezo chowonjezeka cha cholesterol, simuyenera kungodziwa zomwe zingagwiritsidwe ntchito koma zomwe sizingachitike, komanso kumvetsetsa malingaliro onse omwe angakhale ndi moyo woyenera.

1. Kuthetsa kwathunthu kusuta fodya ndi kumwa mowa. Kungosiya kusuta, munthu sangatengere matenda a mitsempha ya mtima ndi mtima. Ndi kudalira kwambiri pazokonda, ndikulimbikitsidwa kuti muthane ndi a narcologist ndi psychologist.
2. Kuchotsa kunenepa kwambiri komanso kuwongolera kwina. Zosagwirizana ndi izi ndimachita masewera olimbitsa thupi nthawi zonse. Ndikofunika kwambiri kuphunzitsa mkati mwatsopano, monga kumayeserera kuthamanga, kupalasa njinga, masewera olimbitsa thupi komanso kuvina. Mutha kuchitanso nawo kusambira, kuseketsa thupi, kulimbitsa thupi, masewera a yoga ndi masewera ena ambiri. Chachikulu ndikuti zinthu zolimbitsa thupi zimapangitsa munthu kusunthika, osakhala kunja kwa wowunikira kompyuta nthawi yayitali.
3. Pogwira ntchito, ndikofunikira kuchita masewera olimbitsa thupi nthawi zonse, osati kokha chifukwa cha maso, komanso thupi.
4. Ndikofunikira kuzindikira nthawi yake ndikuchiza matenda omwe angapangitse kuchuluka kwa cholesterol yamagazi (matenda a chithokomiro, matenda a shuga). Komanso sizopanda pake kupenda pafupipafupi njira zowunikira pofuna kudziwa chizindikiro ichi (kuyesa kwa magazi kapena ma lipid mbiri).
5. Muyenera kuwongolera mkhalidwe wanu wama psycho, chifukwa zimatsimikiziridwa kuti kupsinjika ndi kusokonezeka pafupipafupi kumatha kukhudza chiyambi cha mahomoni ndi kulemera kwa munthu. Ngati pali vuto pankhaniyi, muyenera kulumikizana ndi akatswiri amisala kapena psychotherapist.

Kodi ndingadye chiyani ndi mafuta ambiri?

Chofunikira chakudya cha hypocholesterol ndikuchepetsa kudya kwamafuta amnyama ndikutchotsa mafuta achilengedwe omwe amapezeka m'mafuta am'madzi ndi nsomba zam'madzi.

Izi zikuthandizira kubweretsanso cholesterol yampando wamba.

Malamulo oyamba azakudya chamafuta ambiri:

• Kudya zakudya zokhala ndi shuga ndizoletsedwa,
• Kuchepetsa kudya zamafuta
• Lowetsani masamba azakudya ndi masamba azakudya,
• Tayani zakudya zokazinga,
• Idyani kawiri mpaka katatu pa sabata pamadzi am'madzi omwe amakhala ndi omega-3s,
• Nyama siyenera kukhala yamafuta amtundu ndikuchotsa khungu ku nkhuku musanaphike. Kuyika sikuyenera kupitilira magalamu 100.0 a nyama (yophika, kapena yophika),
• Osamadya mbatata, ndikuchepetsa kugwiritsa ntchito nyemba,
• 60.0% yazakudya zonse zikhale zamasamba atsopano, zipatso ndi msipu,
• Muyenera kuphika chimanga tsiku lililonse
• Chepetsani kudya kwamchere kwa 2.0 - 5.0 magalamu patsiku,
• Kanani mowa. Kupatula kungakhale vinyo wamphesa wouma wokha, yemwe amathandiza kuthana ndi mafuta (osaposa galasi 1).

Zakudya tebulo mankhwala tebulo No. 10

Mndandanda wazinthu zomwe zimatha kudyedwa ndi chidziwitso chowonjezereka pakuphatikizika kwa cholesterol yamagazi:

Komanso, musaiwale ndi chakudya chamafuta ndi za zakumwa zomwe muyenera kumwa masana ndi cholesterol yayikulu:

• Khofi wofooka
• Tiyi - yakuda, yobiriwira ndi zitsamba,
• Zipatso zouma zimapanda popanda shuga,
• Chodzikongoletsera cha m'chiuno cha rose ndi cranberries,
• Zipatso zakumwa za m'munda ndi zipatso zamtchire,
• Madzi osachepera mafuta.

Zakudya zambiri zomwe zimatha kudyedwa ndi cholesterol yambiri zimakupatsani mwayi wokhala ndi zakudya zamagulu osiyanasiyana, zamagulu komanso zabwino.

Kuphatikiza malonda ndi wina ndi mnzake, pangani zakudya zatsopano, ndipo mutha kugwiritsanso ntchito kulimbikitsa kwa akatswiri odziwa zakudya komanso maphikidwe awo okonzedwa kale.

Zomwe sizingadye?

Mndandanda wazakudya zomwe simungadye ndi cholesterol yayikulu umaphatikizapo:

• Kuphika buledi ndi mikate yoyera,
• Maswiti - chokoleti ndi maswiti, makeke ndi makeke, uchi, mtedza ndi shuga ndi chokoleti, maswiti ndi marmalade, mafuta a makeke, shuga,
• Nsomba zonona ndi nyama zamafuta, komanso msuzi wokhazikitsidwa ndi nyama yamafuta,
• Nsomba ndi nyama yokazinga, komanso zomangira,
• Nyama zosuta ndi nsomba,
• Phala yoyera,
• Semolina phala
• Salo
• Soseji zosuta komanso zophika, masoseji ndi masoseji,
• Zakumwa za kaboni
• Cocoa ndi khofi wamphamvu,
• Kirimu, kirimu wowawasa ndi mkaka wamafuta,
• Tchizi chamafuta kwambiri ndi tchizi chokonzedwa,
• Zakudya zomwe zimaphatikiza mafuta a trans (mafuta a kanjedza ndi coconut, margarine).

Mukamadya pagome 10, simungathe kudya mazira oposa 2 a nkhuku pasabata. Komanso, ndi cholesterol yokwera kwambiri, simungathe kudya mbale zochokera kuzakudya zamafuta azakudya, zomwe zimakhala ndi mchere, mafuta ndi mafuta ambiri.

Komanso, simukuyenera kugwiritsa ntchito zinthu zophikika popanga mafakitale, chifukwa ili ndi margarine ambiri. Sizoletsedwa kudya zakudya zachangu zomwe zimakhala ndi mafuta ambiri a trans ndi mafuta ambiri.

Zinthu zokhala ndi shuga komanso shuga zomwe zimakhala ndi shuga wokwanira, zomwe, zikamamwa, nthawi yomweyo zimalowa m'magazi.

Mafuta a glucose amakwera, omwe amatha kutsogolera osati ku cholesterol yayikulu, komanso shuga. Kusintha kwa shuga ndi cholesterol yambiri kumakhalanso koyenera, monga momwe zimakhalira ndi shuga.

Zakudya Zomwe Zili Ndi Cholesterol

Mndandanda wazakudya zokhala ndi mafuta ochulukirapo omwe simungadye ndi cholesterol yayikulu.

Komanso mndandanda wazakudya zomwe zili ndi mafuta ochepa a nyama, zomwe ziyenera kuphatikizidwa muzakudya:

Matenda oyambitsa kuwonjezeka kwa mlozo

Ngati mafuta abwinobwino amachokera ku nyama ndi chakudya chamagulu m'thupi, ndiye kuti amakulitsa kuchuluka kwa mamolekyulu a lipid m'magazi, zomwe zingayambitse kulephera kwa machitidwe ambiri mthupi ndikupangitsa kukula kwa ma pathologies akulu:

• Mapangidwe pa ochepa nembanemba a atherosulinotic zolembera, zomwe zimathandiza kukulitsa zokhudza zonse atherosclerosis. Mapilogalamu amathandizira pakukula kwa magazi, komwe kumasokoneza kayendedwe ka magazi m'mitsempha yayikulu, komwe kumatha kuyambitsa ziwalo zambiri zam'magazi, ndipo ma atherosranceotic malo amatha kupitiliza ndi lumen, yomwe imatsogolera ku occlusion.
• Kukula kwamatenda a mtima
• Hepatosis yamaselo a chiwindi, omwe amayamba chifukwa cha kuchuluka kwa mafuta m'thupi,
• Njira zotupa mu kapamba - kapamba,
• Kulephera mu endocrine system ndi matenda a shuga mellitus a mtundu woyamba ndi wachiwiri,
• Matenda am'mimba
• Kuthamanga kwa magazi.

Mutha kuchepetsa kuchuluka kwa mamolekyulu a cholesterol m'magazi ndi zakudya zama calorie ochepa. Uku ndi kudya kwa 10 kwa hypocholesterol.

Pomaliza

Ndi index yowonjezera ya cholesterol, ndikofunikira kwambiri zomwe munthu amadya komanso zomwe amadya tsiku ndi tsiku, koma zimafunanso kuti zakudya zovomerezeka za hypocholesterol zimakonzedwa bwino.

Masamba amatha kuphika ndikuwotcha, kuwotcha, kuwaphika ndikuwaphika posambira. Ndikwabwino kudya nyama ndi nsomba mu mawonekedwe owiritsa ndi ophika.

Zinthu zophika bwino zokha zomwe zimabweretsa zotsatira zabwino mthupi kuchokera mu chakudya cha hypocholesterol.