Kudya mwanawankhosa wokhala ndi cholesterol yayikulu

Kuphatikizidwa kwa mutton ndikosiyana kwambiri ndi mitundu ina ya nyama, zomwe zimapangitsa kuti anthu azikhala ndi atherosclerosis, matenda amtima komanso kunenepa kwambiri. Mwanawankhosa ndi cholesterol ndimitu yomwe imakambidwa pafupipafupi pokonza chakudya mu hypercholesterolemia.

Kuphatikizika, mtengo wa mutton

Zinthu zambiri zopindulitsa zimakhala ndi minofu ya minofu, ulusi wolumikizika. Mwa kuchuluka kwa mapuloteni, ma amino acid, zinthu za mchere, nyama iyi siyapamwamba kuposa ng'ombe. Mwa zopatsa mphamvu, zimakhala patsogolo pake: ng'ombe ili ndi 1840 kcal / kg, mwanawankhosa - 2255 kcal / kg.

Mafuta cholesterol nawonso alipo

97 mg pa 100 g ya mankhwala.

Nyama yaing'ono yamphongo (yosakwana zaka 2) imakhala yamtengo wapatali. Amadzazidwa ndi michere: fluorine, potaziyamu, sodium, calcium, magnesium, ayodini, phosphorous, iron, mavitamini B1, B2, B12, E, PP, omwe amakhudza thupi:

Mchere wa potaziyamu, magnesium, sodium. Limbitsani mtima, mitsempha yamagazi, bwezeretsani madzi, acid-base usawa.
Fluoride ndiyofunikira kwa mano athanzi.
Chitsulo chachikulu chimakhala ndi phindu pamapangidwe a magazi, ntchito ya ziwalo zopanga magazi. Mwanawankhosa ndi wofunikira kwambiri pakuwonjezera hemoglobin pakagwa nthawi yayitali, kuchepa magazi, atavulala, kugwira ntchito ndi magazi.
Iodine imathandizira magwiridwe antchito a chithokomiro.
Kuchuluka kwa folic acid ndikofunikira pakukula, chitetezo cha chitetezo cha m'thupi, machitidwe oyendayenda.
Zinc imakhudza kupanga insulin, mahomoni ena,
Sulfa ndi yofunika kuphatikiza mapuloteni, ndi gawo la amino acid,
Lecithin amathandizira kapamba, amachotsa cholesterol yambiri, amalepheretsa kukula kwa atherosclerosis, matenda a metabolism.
Omega 3 ndi Omega 6 mafuta acids amathandizira pakupanga mahomoni, kupanga ma membrane am'magazi, njira zoletsa, ndikuletsa kukula kwa atherosulinosis.

Ma acids oterewa satulutsa thupi. Magulu awo osalekeza amatha kukhala nyama ya nkhosa.

Cholesterol ndi Mwanawankhosa

Njira yayikulu yothanirana ndi hypercholesterolemia ndi chithandizo cha zakudya. Ndikofunikira kupanga chakudya choyenera chokhala ndi zakudya zochepa zamafuta a nyama.

Ndi mitundu yanji ya nyama yomwe ndingadye ndi matenda a lipid metabolism?

Mwanawankhosa amakhala ndi cholesterol yocheperako kuchulukitsa kawiri kuposa ng'ombe, 4 kuchulukitsa kuposa nkhumba. Popanda kuvulaza thupi, ndizovomerezeka kudya pafupifupi magalamu 100 a chinthu patsiku osagwirizana ndi zotsutsana.

Popezeka mu zakudya zamafuta, lecithin imachotsa cholesterol yambiri m'mwazi. Matenda a atherosclerosis sakhala ochezeka kwambiri mwa anthu omwe amawagwiritsa ntchito nthawi zonse, ndipo nthawi yawo yokhala ndi moyo ndi yokwera kuposa ya okonda nkhumba.

Kukhalapo kwa polyunsaturated acid Omega 6, Omega 3 amachepetsa triglycerides, amakhalanso magawo a cholesterol oyipa komanso othandiza, amalimbitsa mitsempha ya magazi, amalepheretsa mapangidwe a atherosranceotic plaques.

Chifukwa chake, mwanawankhosa wokhala ndi zovuta zamafuta a metabolism sikuletsedwa.

Zakudya zowiritsa, zotentha kapena zoperewera ndizofunikira kwambiri. Ndikwabwino kuzidya kadzutsa kapena nkhomaliro. Pa mbale yakumanja sankhani masamba ndi zitsamba.

Payokha, ziyenera kunenedwa za mafuta a nkhosa. Chizindikiro cha cholesterol yoyipa pa 100 magalamu a mafuta a mchira pafupifupi 100 mg. Mafuta omwewo omwe amakhala ndi mafuta ali ndi ng'ombe, zochepa - nkhumba.

Chifukwa chake, anthu omwe ali ndi hypercholesterolemia asanakonze mbale zanyama ayenera kuyeretsa nyama kuti ikhale mafuta.

Katundu woipa

Pamodzi ndi zabwino zomwe zalembedwazi, nyama ya nkhosa imakhala ndi zovuta zake:

zambiri zopatsa mphamvu. Kugwiritsidwa ntchito kosagwirizana kumapangitsa kuti kunenepa kwambiri, matenda a chiwindi, matumbo, atherosulinosis,
kupezeka kwa mafupa a mabakiteriya omwe amakulitsa nyamakazi. Makamaka muyenera kusamala ndi okalamba omwe amakonda matenda.

Milandu yayikulu pakugwiritsa ntchito mutton:

matenda oopsa
nyamakazi
gout
kuchuluka kwa m'mimba,
ngozi ya kunenepa kwambiri,
zilonda zam'mimba
matenda a chiwindi, impso.

Zinthu zomwe zidakonzedwa ndi olemba polojekitiyi
malingana ndi ndondomeko yakusinthaku.

The zikuchokera ndi zothandiza zimatha mwanawankhosa

Mwanawankhosa amatchedwa nyama ya nkhosa. Pophika, nyama ya ng'ombe zazing'ono, zosakwana zaka 2, omwe amadya udzu wamphesa ndi phala, ndizofunika kwambiri. Zili m'zinthu zotere zomwe zimakhala ndi michere yambiri, ndipo zimakoma mofewa komanso zofewa.

Mwanawankhosa amadziwika kuti ndi amodzi mwa nyama zothandiza kwambiri, chifukwa ali ndi mchere komanso mavitamini ambiri. Kuphatikizika uku kumakupatsani mwayi kudya zipatso zake zaka zilizonse, malinga ngati palibe zotsutsana pazomwe zimagwiritsidwa ntchito.

Ubwino wa mwanawankhosa ndikuti uli ndi fluoride, yomwe imalimbitsa mafupa ndi mano. Nyama yamtunduwu imakhala ndi mafuta ochulukirapo katatu kuposa mafuta a nkhumba.

Mwanawankhosa amakhalanso ndi chitsulo 30% kuposa nkhumba. Izi zofufuza ndizothandiza popanga magazi. Ndizofunikira kwambiri kutaya magazi kwambiri, kuchepa magazi komanso kusamba.

Mwanawankhosa ali ndi zinthu zina zofunika:

ayodini - amasintha chithokomiro,
folic acid - wofunikira pakukula, kukhazikika kwa chitetezo chathupi komanso kuzungulira kwa machitidwe.
zinc - imagwira nawo ntchito yopanga mahomoni, kuphatikizapo insulin,
salfa - wofunikira popanga mapuloteni, ndi gawo la ma amino acid,
magnesium - imathandizira kugwira ntchito kwamtima, mantha, m'mimba, mtima, chinthucho chimalimbikitsa matumbo, chifukwa cholesterol yoyipa imachotsedwa m'thupi,
potaziyamu ndi sodium - kusintha madzi, acid-base, minofu ayenera kuchepetsa, kulimbitsa mtima dongosolo.

Mafuta ndi mwanawankhosa akhoza kukhala ndi lecithin. Izi zimachepetsa mwayi wokhala ndi matenda ashuga, chifukwa zimapangitsa kapamba.

Lecithin amakhalanso ndi mankhwala othana ndi vuto, amachotsa cholesterol yoyipa m'magazi. Ichi ndichifukwa chake anthu omwe amadya mutton pafupipafupi, samakonda kukhala ndi atherosulinosis, ndipo chiyembekezo chawo cha moyo ndiwokwera kuposa iwo omwe amadya nkhumba.

Nkhosa imakhala ndi mafuta opitilira 60 peresenti a mafuta a monounsaturated ndi polyunsaturated acid Omega 6 ndi Omega 3. Zinthu zimatha kuchepetsa mulingo wa triglycerides m'magazi, chifukwa chomwe kuchuluka kwa cholesterol yoyipa ndi yopindulitsa imakhala yofanana. Mafuta amalimbikitsanso mitsempha yamagazi ndikuletsa kupangika kwa cholesterol plaques.

Zinthu zambiri zopangira mwanawankhosa zimapezeka mu minofu ya minofu, mafuta, komanso mafupa. 100 g ya nyama ili ndi 260 mpaka 320 kcal. Mtengo wa mankhwala:

mafuta - 15,5 g,
mapuloteni - 16,5 g,
madzi - 67,5 g,
phulusa - 0,8 g.

Kodi ndizotheka kudya mwanawankhosa wokhala ndi cholesterol yayikulu?

Kwa zaka zambiri osavutika ndi CHOLESTEROL?

Mutu wa Bungwe: “Mudzadabwa momwe zimakhalira zosavuta kuchepetsa mafuta m'thupi mwakumwa tsiku lililonse.

Kuchepa kwa lipid metabolism ndi vuto kwa anthu ambiri. Ndi kuchuluka kwa cholesterol m'magazi, ntchito ya ziwalo zambiri ndi machitidwe amakhumudwitsidwa. Makamaka, hypercholesterolemia ndiowopsa pamtima ndi m'mitsempha yamagazi.

Ndi kuvutitsidwa kwa zakudya zovulaza ndi zamafuta, kukhala mokhazikika komanso kusapezeka kwa chithandizo chanthawi yake, cholesterol yayikulu m'magazi imabweretsa chitukuko cha atherosclerosis. Ndi matendawa, mowa wamafuta umadziunjikira pamakoma a ziwiya, zomwe zimachepetsa lumen yawo, zomwe zimapangitsa kuti pakhale kugunda kwa mtima kapena kugunda kwa mtima.

Owerenga athu adagwiritsa ntchito bwino Aterol kutsitsa cholesterol. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Njira yotsogola yokonzera dyslipidemia ndi chithandizo chamankhwala. Cholinga chake chachikulu ndi kudya zakudya zochepa zamafuta a nyama. Pankhaniyi, anthu ambiri ali ndi funso: ndimitundu iti yomwe ndingadye ndi vuto la lipid metabolism ndipo mwana wa nkhosa amaloledwa ndi cholesterol yapamwamba?

Kodi ndizotheka kudya mwanawankhosa wokhala ndi cholesterol yayikulu

Cholesterol ndi mowa wachilengedwe wachilengedwe waxy. 80% ya chinthucho imapangidwa ndi thupi ndipo ndi 20% yokha yomwe imalowa ndi chakudya. Cholesterol ndi gawo limodzi la maselo, imateteza maselo ofiira m'magazi owopsa, amatenga nawo mbali popanga mahomoni ndi vitamini D.

M'magazi, cholesterol imakhala mu lipoproteins. Ma complex omwe ali ndi milingo yosiyanasiyana.

Mapangidwe osalimba a lipoproteins amawononga mitsempha yamagazi ndi mtima. Chiwerengero chawo mthupi chikaposa zomwe zimachitika, ndiye kuti LDL imadziunjikira pamakoma amitsempha yamagazi. Izi zimapanga mapangidwe a atherosulinotic, omwe pambuyo pake angayambitse matenda a mtima kapena sitiroko.

Cholesterol ambiri amapezeka muzinthu zachilengedwe. Palibe mowa wamafuta konse m'masamba azomera.

Cholesterol, yomwe imilowetsedwa ndi chakudya, imamwilidwa m'magazi. Ikalowa m'chiwindi, yomwe imayikapo kuchuluka kwa chinthucho kuti ichulukitse kuchuluka kwake m'magazi.

Kuti mumvetsetse ngati mwanawankhosa angadye, munthu ayenera kumvetsetsa mitundu ya mafuta. Amakhala odzaza komanso osakwaniritsidwa. Izi zimakhudza kudziunjikira kwa cholesterol yoyipa.

Mafuta okometsedwa amathandizira kupanga mapangidwe atherosulinotic. Chifukwa chake, ngakhale mafuta apamwamba kwambiri, zakudya zamafuta odzaza ndi mafuta osakwaniritsidwa sizingakhudze kuchuluka kwa cholesterol konse.

Chifukwa chake, ndi hypercholesterolemia, ndikofunikira kuti muchepetse kudya mafuta azinyama. Komabe, izi sizitanthauza kuti munthu ayenera kusiyiratu nyama, chifukwa imakhala ndi thanzi labwino komanso imakhutitsa thupi ndi mapuloteni, mavitamini a gulu B komanso zinthu zina.

Kuchuluka kwa mafuta m'thupi kumadalira mtundu wake:

ng'ombe - 80 mg
nkhuku - 40 mg
nkhumba - 70 mg
nkhuni - 40 mg.

Cholesterol cha nkhosa chimapezekanso mu kuchuluka kwa 73 mg pa 100 magalamu. Komabe, kupenda kwamankhwala ambiri kunawonetsa kuti kuphatikizika kwa zinthu zamtunduwu ndizochepa. Asayansi akukhulupirira kuti kuchuluka kwa mafuta m'thupi la mwanawankhosa ndi kutsika kawiri kuposa ng'ombe, ndi kanayi kuposa mafuta a nkhumba.

Koma pofuna kuvulaza thupi, ndikofunikira kudziwa kuti mpaka 250 mg ya cholesterol imatha kudyedwa patsiku. Chifukwa chake, pafupifupi magalamu 100 a mwanawankhosa amaloledwa kudya tsiku lililonse.

Payokha, ziyenera kunenedwa za mchira wamafuta. Mafuta a Mutton amakhala ndi cholesterol yoyipa yambiri. Mu 100 g ya malonda, pafupifupi 100 mg ya cholesterol. Mafuta a ng'ombe amakhala ndi mafuta ofanana a mowa, ndi mafuta a nkhumba - 10 mg kwambiri.

Chifukwa chake, iwo omwe ali ndi LDL yokwera m'magazi, ndizoletsedwa kugwiritsa ntchito zinthu ngati izi.

Izi sizingangokulitsa cholesterol, komanso zimabweretsa kulephera mu mafuta metabolism, zimathandizira kukulitsa kwa atherosulinosis ndi kuwonda.

Kuwonongeka kwa nkhosa

Kuphatikiza apo nyama yankhosa imatha kuwonjezera mulingo wa LDL mthupi, kugwiritsa ntchito kwina kumakhala ndi zotsatira zoyipa mthupi. Chifukwa chake, kudya nthawi zonse mutton ukalamba kumawonjezera mwayi wamatenda am'mimba, omwe amayamba chifukwa cha mabakiteriya omwe amakhala m'mafupa.

Cholesterol ambiri amapezeka mu nthiti ndi sternum. Ngati mumangodya nawo pafupipafupi, ndiye kuti chiopsezo cha kunenepa kwambiri ndi matenda a m'mimba amayamba.

Kuchuluka kwa lipids mu mutton ndikweza kwambiri. Kuchuluka kwawo m'thupi la munthu kumalepheretsa kugwira ntchito kwa mtima ndi mitsempha yamagazi. Popeza nyama yamtunduwu imakhudza chimbudzi, ndikofunikira kusiya kugwiritsa ntchito ndi kuchuluka kwa m'mimba ndi zilonda zam'mimba.

Zotsutsana zina zoletsa kudya nyama ya nkhosa:

ochepa matenda oopsa
atherosulinosis
matenda a mtima kapena matenda a mtima,
matenda a impso
gout
Kusokonezeka kwa chiwindi,
mavuto a ndulu.

Pofuna kuti musavulaze thupi, kuphika muyenera kusankha nyama zotsika kwambiri popanda khungu. Ndikulimbikitsidwa kuphika m'njira zotsatirazi - kuphika, kutsitsa, kuphika, chithandizo cha nthunzi.

Muyenera kudya mbalezo m'magawo ang'onoang'ono m'mawa. Monga mbale yakumbuyo, ndibwino kusankha masamba ndi zitsamba.

Popeza mwanawankhosa amakhala ndi cholesterol yocheperako kuposa mitundu ina ya nyama, kugwiritsa ntchito kochepa sikoletsedwa kwa atherosulinosis ndi matenda ashuga. Zimatsimikiziridwa kuti izi zimathandizira kugwira ntchito kwa kapamba, zomwe zimalepheretsa kupita patsogolo kwa matendawa ndikuchepetsa zovuta.

Zabwino komanso zovulaza za mwanawankhosa zafotokozedwa mu kanema munkhaniyi.

Zakudya si sentensi

Nthawi zambiri kupatsa nyama ndiyo njira yoyamba yochepetsera cholesterol. Upangiri wotere umaperekedwa kwa odwala ochokera kwa madokotala osadziwa omwe sangathe kudya bwino. Cholesterol cha nkhosa sichikupezeka, chifukwa chake chimagwiritsidwa ntchito popanda zoletsa zilizonse. Inde, kukoma kosazolowereka poyamba kumafuna kuzolowera, koma pakapita nthawi, munthu safunanso kusiya zosangalatsa zabwino.

Mukamapanga zakudya, katswiri amawonjezerapo nyama. Popanda izi, ndizosatheka kuonetsetsa zochitika zamthupi ndi kagayidwe. Chifukwa cha izi, munthu sayenera kuganiza nthawi yomweyo kuti aweruzidwa. Osati m'malo mwake, nthawi zina, zoletsa zazing'ono zimapereka zabwino zambiri.

Cholesterol cha Mwanawankhosa: zoona kapena zopeka?

Mwanawankhosa sakhala ndi cholesterol. Izi zatsimikiziridwa ndikuwunika kwa mankhwala omwe akuwonetsa mkhalidwe weniweni wa nyamayo. Kapangidwe kake kamakhala kosiyana ndi mitundu ina, yomwe imapangitsa kuti ikhale yofunikira. Kuphatikiza apo, izi zidadziwika ndi madotolo, omwe nthawi zambiri amati ndi nthawi yokonzanso matenda osiyanasiyana atadwala.

Kodi pali kusiyana kotani?

2 kuchulukitsa cholesterol kuposa ng'ombe,
4 kuchulukitsa cholesterol kuposa nkhumba.

Zizindikiro zoterezi zikusonyeza kuti simudzasiyiratu kudya nyama ngakhale muli ndi matenda ashuga. Pali mtundu womwe umakwaniritsa zofunikira zonse ndipo sizingavulaze thupi la munthu. Odwala apitilizabe kulandira zinthu zopindulitsa popanda kusiya kukoma kwabwino kwambiri.

Ubwino wowonjezera wa mwanawankhosa

Kodi pali cholesterol yamwana? Inde, koma zomwe zalembedwazo ndizosafunikira, chifukwa chake, palibe mbale imodzi yomwe ingavulaze. Izi zimapangitsa kuti nyamayi ikhale yofunika kwambiri, kotero imakonda kugwiritsidwa ntchito m'makliniki, pomwe zochepa zochepa ndizofunikira.

Ngati tikunena za zowonjezera za nyama zoterezi, muyenera kukumbukira mndandanda wama mavitamini ambiri omwe ali ndi mutton. Ndikosavuta kukana, komwe kumalumikizidwanso ndi kukoma kokoma. Ngakhale anthu nthawi zambiri zimawavuta pang'ono, koma pakupita nthawi amatha kuzolowera mbale, kuzipangitsa kukhala chakudya chawo.

Kuchuluka kwa cholesterol mu mutton sikofunikira. Ndikofunika kwambiri kulabadira phindu lakelo. Zimakupatsani mwayi wokhala ndi mavitamini ambiri mthupi lanu komanso nthawi yomweyo kuti musamachulukitse kwambiri ndi zopatsa mphamvu. Zotsatira zake, thanzi la anthu limakhala lofunikira kwambiri popanda kusiya zakudya zokoma.

Pachifukwa ichi, madokotala amalangizanso kuti azidya nyama ya nkhosa, m'malo mwake ndi mitundu ina ya nyama.

Kodi ndizotheka kudya mwanawankhosa wokhala ndi cholesterol yayikulu? Iyenera kukhala gawo la chakudya chanu. Zitatha izi, zakudya zimayamba kusangalatsa komanso kusangalatsa, chifukwa chake, wodwalayo ayamba kupanga dokotala mosangalala kwambiri.Adzapitiliza kusangalala ndi zakudya zamitundu yosiyanasiyana, akusangalala ndi kuthekera kosunga malire kuti ateteze ku matenda oyamba.

Zakudya za mafuta m'thupi mafuta ambiri

Nthawi zambiri kuchokera ku zowonera pa TV komanso pamitu yazomwe timamva za cholesterol yoyipa. Dokotala wanu akulankhulanso za izi, ndipo mnansi wokhala ndi cholesterol yayikulu ali kuchipatala. Ndikofunika kumvetsetsa chifukwa chake ndizowopsa kuochulukitsa, ndipo koposa zonse, zakudya ziti motsutsana ndi cholesterol zingakuthandizeni kukhala athanzi.

Kuopsa kowonjezera mafuta m'thupi

Moyo wamakono: kusachita masewera olimbitsa thupi, zakudya zam'chitini, masoseji ndi chakudya chofulumira nthawi zambiri kumapangitsa kuti mafuta a cholesterol atukuka kupitilira 5mmol / L Kuchuluka kwake sikungayende m'magazi kwa nthawi yayitali, cholesterol imayamba kumamatira kukhoma lamitsempha yamagazi, ndikupanga cholesterol "amana" otchedwa plaques. Ngati dokotala wapeza kuti muli ndi zolembedwa zoterezi m'malo amodzi - zikutanthauza kuti ziwiya zonse zimakhudzidwa, kumlingo umodzi kapena wina, chifukwa magazi amayenda chimodzimodzi - ndi cholesterol yayikulu. Chopanda cholesterol chambiri, magazi ochepera amadutsa m'malo ano. Ngati chiri chotengera chomwe chimadyetsa mtima, ndiye kuti pamakhala zowawa mumtima, ngati chida chaubongo, ndiye kuti munthu adzadwala mutu, kuiwalaiwala komanso chizungulire. Ndizo ziwalo zonse zowonongeka kuchokera ku cholesterol yayikulu, ngakhale khungu - pambuyo pake, zimadyetsanso magazi kudzera m'mitsempha yamagazi yopanikizidwa ndimatumba.

Zolemba pa chakudya

Zakudya zomwe zili ndi cholesterol yambiri zimatchedwa kuti Mediterranean. Mfundo zake zazikuluzikulu ndizigawo zingapo zam'madzi sabata iliyonse, tchizi zamitundu yambiri zamafuta tchizi, masamba atsopano osakanikirana ndi mafuta a azitona, zipatso zambiri. Malamulo oyambira azakudya chamafuta ambiri, makamaka amuna ndi akazi pambuyo pa zaka 50, akhoza kupangidwa motere:

kudya m'magawo ang'onoang'ono, kangapo patsiku,
muchepetse kugwiritsa ntchito mchere pakukonzekera - idzasunga madziwo kumbuyo kwawo ndikupangitsa mtolo wowonjezera pamtima,
kupatula kukazinga ndi kusuta. Chakudya chimayenera kuwotchera, kuphika, kudyetsa kapena kuwotcha. Monga njira ina komanso mwayi wosinthanitsa menyu, mutha kugwiritsa ntchito poto ya Toflon-wokutira poto. Ikuloletsani kuphika chinthu chokoma komanso chopanda thanzi popanda mafuta, kwenikweni kuphika.
zimangodya zinthu za mafakitale - masoseji, zakudya zamzitini, zakudya zachangu. Zinthu zonsezi zotchipa zimakhala ndi nyama komanso nyama. Pa tebulo lomwe lili pansipa mutha kuona kuti ali ndi mbiri ya cholesterol.

Zinthu zonse zogwiritsidwa ntchito pazakudya zoyenera zomwe zimakhala ndi cholesterol yayikulu ziyenera kukhala ndi kuchuluka kwake. Munthu safunanso cholesterol yoposa 400 mg patsiku, ndipo ngati cholesterol imakwezedwa mwa munthu wachikulire kapena mkazi, ndiye osaposa 200 mg. Izi ndizambiri, chifukwa timakhala ndi chakudya gawo limodzi mwa magawo atatu a mafuta ofunikira, magawo awiri otsalawo amapangidwa m'chiwindi ndi matumbo. Tebulo lomwe lili pansipa limatchula kolesterol muzakudya zina. Mukamayang'ana pa deta yake, mutha kumvetsetsa kuti ndi zakudya ziti zomwe sizingadye mafuta ambiri.

Zakudya Zoletsedwa

Ganizirani zomwe sizingathe kudya mafuta ambiri:

nyama zamafuta - nkhumba, mwanawankhosa, nkhuku - bakha ndi tsekwe,
Makamaka ndizoletsedwa kudya zolaula (bongo, impso, chiwindi). Muli cholesterol yochuluka kwambiri,
nsomba yamafuta - mackerel, hering'i. Nthawi zambiri nkosafunika kudya nyama yakumtchire, nsomba ndi nsomba zina zofiira zamafuta,
mafuta amkaka - tchizi yakunyumba yakanyumba, mkaka wokhala ndi mafuta pamwamba pa 3.2%, kirimu, kirimu wowawasa,
mafuta ophikira - mafuta a kanjedza, mayonesi, mankhwala opangira mafakitale okhala ndi mafuta ambiri a trans. Amakhudza cholesterol mosasamala, ndikuchulukitsa ndikuwonjezera katundu pa chiwindi,
masoseji, masoseji, masoseji, magawo ogulitsa - ukadaulo wawo wopanga umaphatikizanso mafuta a nkhumba ndi offal, omwe ali ndi cholesterol yambiri,

Zinthu Zololedwa

Zakudya, malinga ndi momwe mungadyire moyenera munthu yemwe ali ndi cholesterol yayikulu, ziyenera kuphatikizapo:

kuchuluka kwa zipatso ndi ndiwo zamasamba ambiri, osachepera 400 g patsiku,
mafuta osasinthika - mpendadzuwa wopanda mafuta, maolivi,
masamba ophika ndi stewed
kawirikawiri - mbatata, makamaka yophika kapena yowotedwa,
Mitundu yamafuta ochepa - nyama yankhuku ndi nkhuku yokhala ndi khungu, kalulu, osowa - ng'ombe ndi nyama yamwana wamchere,
Zakudya zamafuta ochepa - nsomba zamkati, haddock, capelin, pike,
mafuta ochepa mkaka. Nthawi yomweyo, zokonda ziyenera kuperekedwa ku zinthu zomwe zimakhala ndi mafuta ochepa (1.5%, 0,5%) pazopanda mafuta, popeza zomalizirazo zimaphwanyidwa mafuta mwakulitsa zomwe zili ndi mafuta,
Zakudya zamafuta ochepa-tchizi - tchizi zofewa zosapsa monga Adyghe, tchizi cha feta,
Spaghetti - kokha kuchokera ku tirigu wokoma, kupewa pasitala kuchokera ku mitundu yofewa ngati gwero la chakudya chamagetsi,
Mkate wa chinangwa, wamphumphu, buledi wamafuta.

Lolemba

Chakudya cham'mawa. Mapira phala, friable, pa madzi kapena pa madzi pakati ndi mkaka ndi dzungu. Madzi apulo, mkate.

Chakudya chamadzulo Msuzi wa nkhuku ndi zitsamba (popanda kukazinga, chotsani khungu ku nkhuku, pasitala kuchokera ku ufa wa durum, osawonjezera mchere ku msuzi). Masulani phala la buckwheat, coleslaw, karoti ndi saladi wa anyezi. Chophimba nsomba.

Chakudya chamadzulo Mbatata zophika - mbatata ziwiri zapakati. Nyemba, phwetekere ndi masamba amchere. Mkate ndi chinangwa.

Maola awiri asanagone / masana. Yogati yakunyumba, ma cookie opangira tokha.

Chakudya cham'mawa. Kanyumba tchizi casserole ndi zoumba. Tiyi wokhala ndi mkaka 1.5%.

Chakudya chamadzulo Msuzi wa Ng'ombe. Durum tirigu pasitala ndi masamba. Chotupa cha nkhuku yophika.

Chakudya chamadzulo Mpunga wa bulauni (os kuwonjezera). Saladi ya Seaweed. Dzira. Mkate Wofunda.

Maola awiri asanagone / masana. Mtedza (hazelnuts, amondi, walnuts). Compote.

Chakudya cham'mawa. Oatmeal phala ndi zipatso. Sangweji: buledi wa ndani, tchizi cha curd, phwetekere, amadyera. Compote.

Chakudya chamadzulo Msuzi wa bowa. Masamba otenthedwa, nyama yokometsedwa, kabichi ya Beijing ndi saladi wa nkhaka. Mkate ndi chinangwa.

Chakudya chamadzulo Buckwheat phala ndi nkhuku. Vinaigrette.

Maola awiri asanagone / masana nkhomaliro: Yogurt, cheesecake yophika.

Chakudya cham'mawa. Tchizi chamafuta ochepa wokhala ndi zipatso ndi yogurt. Compote.

Chakudya chamadzulo Msuzi wamasamba. Phala la barele lomwe lili ndi masamba a nkhuku. Peking kabichi saladi.

Chakudya chamadzulo Wodulidwa nsomba cutlet ndi mbatata ndi masamba otentha.

Maola awiri asanagone / masana. Kefir, makeke opangidwa ndi oatmeal.

Chakudya cham'mawa. Mafuta ndi masamba. Tiyi Zakudya zama mkate.

Chakudya chamadzulo Msuzi ndi turkey nyama. Durum tirigu spaghetti. Haddock anaphika.

Chakudya chamadzulo Pilaf yokhala ndi bowa. Kabichi ndi saladi wa karoti.

Maola awiri asanagone / masana. Yogurt, apulo.

Loweruka (+ gala chakudya chamadzulo)

Chakudya cham'mawa. Phala la barele. Tiyi Sangweji yokhala ndi pasta yankhuku yakumwa.

Chakudya chamadzulo Khutu ndi nsomba zoyera. Buckwheat phala ndi ng'ombe. Beetroot ndi saladi ya pea.

Chakudya chamadzulo Mpunga ndi masamba. Nsomba zodzaza. Saladi wachi Greek. Mkate ndi chinangwa. Masamba atsopano. Kuyika nyama yankhumba yakumwa. Pulogalamu yamatcheri amchere yophika ndi tchizi ndi adyo. Keke yamkaka tchizi yokhala ndi zonunkhira. Vinyo wofiira (150-200 ml)

Owerenga athu adagwiritsa ntchito bwino Aterol kutsitsa cholesterol. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Lamlungu

Chakudya cham'mawa. Zikondamoyo zokhala ndi mafuta ochepa wowawasa kirimu / uchi / kupanikizana kwakanthawi. Tiyi wazipatso.

Chakudya chamadzulo Msuzi wa Ng'ombe. Masamba okhala ndi nkhuku.

Chakudya chamadzulo Mbatata zophika - mbatata ziwiri zapakatikati, Turkey. Kabichi ndi karoti saladi ndi nkhaka.

Maola awiri asanagone / masana. Yoghur, kapu.

Masana, opanda malire: decoctions a zouma zipatso, zakumwa zipatso, ma compotes. Zipatso zatsopano - maapulo, mapeyala, mapichesi, malalanje, ma tangerine. Tiyi yobiriwira.

Ma saladi onse amawazolowera: mafuta osapsa a mpendadzuwa, mafuta a azitona, mandimu kapena mandimu.

Zakudya zonse sizikhala ndi mchere - ndiye kuti, timawonjezera mchere wochepa kuposa momwe mungafunire. Masiku ochepa, chakudya chimawoneka chatsopano, koma zipatso za lilime zitha kuzolowera. Sopo amakonzedwa popanda kuwonjezera kukazinga. Mitundu yatsopano imawonjezeredwa ku saladi ndi msuzi - parsley, katsabola, cilantro.

Chophimba nsomba

Nsomba fillet 600 g (Bwino - haddock, pollock, hake, cod, pike perch, pike. Zovomerezeka - pinki nsomba, chum nsomba, trout, carp, crucian carp, tuna).

Anyezi awiri apakatikati.

Dutsani chilichonse kudzera chopukutira ma mesh. Ndikothekanso kudula zosakaniza. Kukhetsa owonjezera madzi, nkhungu cutlets. Kuphika mu poto yokondoweza kwa mphindi 3-5 mbali iliyonse.

Nsomba zodzaza

Steak, mpaka 2 cm mulifupi. (Bwino: cod. Zovomerezeka: nsomba zamtundu wa pinki, trout, chum nsomba)

Chotsani nyama kuchokera mufiriji ndikubweretsa kutentha kwa firiji, osathira mchere musanaphike. Mutha kugwiritsa ntchito allspice ndi mandimu. Tenthetsani poto wa grill, ikani ma Steak pamiyendo. Kuphika kwa mphindi 3-4 mbali iliyonse. Ngati thupilo ndi lakuda kuposa 1.5 cm - mutatha kuphika, thimitsani kutentha, chivundikiro, kusiya kwa mphindi 10.

Mbusa Wamkazi Wamkazi

F fillet ya nkhuku - zidutswa ziwiri (pafupifupi 700-800 g).

Supuni 1 ya uchi

Supuni 1 ya mandimu

Supuni ziwiri za msuzi wa soya

3 cloves wa adyo, minced

Wadzaza paprika wokoma, tsabola wakuda pansi.

Sakanizani zonse, kudzoza filimu ya nkhuku kuchokera mbali zonse, siyani mu marinade kwa theka la ola, makamaka usiku. Mangani chovalacho ndi ulusi, ndikupanga "soseji", kugona pa zojambulazo. Pamwamba ndi marinade otsala. Kukulani zojambulazo. Kuphika pa 200 digiri kwa mphindi 20. Kenako tsegulani zojambulazo ndikusiya kuziziritsa mu uvuni. Pambuyo pozizira, chotsani ulusi, kudula pakati.

Ma cookie opangira tokha

Oatmeal - 2 makapu

Ufa wa tirigu - theka chikho

Uchi - supuni 1

Shuga - supuni ziwiri

Batala wabwino kwambiri - 50 g

Mbale, sakanizani dzira ndi shuga mpaka chomalizira chitasungunuka. Onjezani batala wofewa, uchi, ufa ndi ufa. Mumapeza mtanda wonamizira. Timapanga makeke ozungulira kuchokera pamenepo, ndikuyika papepala. Kuphika pa madigiri a 180 kwa mphindi 20-25. Lolani chiwindi kuti chizizirala musanagwiritse ntchito.

Yogati yakunyumba

1 lita imodzi ya mkaka wa pasteurized 1.5% mafuta

Timawotha mkaka mpaka madigiri 40 - uwu ndi madzi otentha mwachilungamo, koma samayaka. Timasungunula chotupacho, ndikuyika mkaka mu multicooker mu "Yogurt" kapena kukulunga kapu ndi mkaka ndikuyika pamalo otentha. Nthawi yophika yogati ndi maola 4-8. Pomalizidwa, onjezani shuga, zipatso, zipatso kuti mulawe.

Cholesterol ndi chinthu chomwe thupi lathu limapanga mahomoni ogonana ndi vitamini D, kotero sizingawoneke bwino nthawi zonse kukhala zovulaza. Koma mwa anthu okalamba, cholesterol samadyedwanso monga kale, koma amakhalabe m'magazi. Cholesterol chotere chimayambitsa zizindikiro zosasangalatsa mwa munthu. Chifukwa chake, ndikofunikira kwambiri kutsatira zakudya kuti muchepetse cholesterol, zomwe mfundo zake, kuphatikizapo mndandanda wazakudya ndi maphikidwe, tafotokozazi.

Mavuto a metabolism a mafuta ndi vuto wamba lomwe limakhala ndi zotsatira zoyipa zaumoyo. Njira imodzi yothandizira kukonzanso kwa dyslipidemia ndichakudya, chomwe tanthauzo lake ndi kuchepetsa kuchuluka kwa mafuta "oyipa" mthupi ndi kuchuluka - abwino. Kodi ndizotheka kudya mbale zam'madzi zokhala ndi chakudya chotere? Ndi nyama yanji yomwe ili ndi cholesterol yocheperako, ndipo mungaiphike bwanji kuti ikhale ndi thanzi? M'mawunikidwe athu mupeza zonse zomwe muyenera kudziwa zokhudzana ndi ng'ombe, mwanawankhosa, nkhumba ndi nkhuku za odwala atherossteosis.

Kodi cholesterol imakhudza bwanji thanzi la munthu

Tisanapange fanizo lokhala ndi cholesterol yomwe ili munyama, tiyeni tiwone momwe mafuta onga amthupiwa amakhudzira thupi komanso chifukwa chomwe amayambitsa zovuta zaumoyo.
Chifukwa chake cholesterol (dzina la mankhwala ndi cholesterol) ndichinthu chokhala ngati mafuta chomwe ndi cha gulu la lipophilic alcohols. Gawo laling'ono lokha lomwe limalowa m'thupi limodzi ndi zinyama monga gawo la chakudya: mpaka 80% ya cholesterol yonse imapangidwa ndi maselo a chiwindi.
Ma organic ofunikira ndikofunikira kwambiri kwa thupi ndikuchita ntchito zotsatirazi:

Ndi gawo limodzi la khoma la foni, ndipo limayang'anira kupezeka kwake komanso kutanuka. Pazachipatala, cholesterol imatchedwa stabilizer of cytoplasmic membranes.
Amatenga nawo kapangidwe kazinthu kazamoyo pogwiritsa ntchito maselo a chiwindi ndi ma adrenal gland: mineralocorticoids, glucocorticosteroids, mahomoni ogonana, vitamini D, bile acid.

Mankhwala wamba (3.3-5.2 mmol / L), mankhwalawa sakhala oopsa komanso othandizanso. Mavuto a metabolism wamafuta amayamba ndi cholesterol yokwera, mulingo m'magazi omwe umakhudzidwa osati ndi matenda okhazikika, komanso chikhalidwe cha zakudya komanso moyo.

Malinga ndi kafukufuku wambiri wa American Heart Association, cholesterol yocheperachepera 300 imalimbikitsidwa kuti igwiritsidwe ntchito patsiku kuti iteteze matenda a atherosulinosis komanso kuchepetsa chiopsezo cha matenda amtima tsiku lililonse.
Ndi nyama iti yomwe imakhala ndi cholesterol yambiri, ndipo yocheperako? Kodi izi ndizothandiza kapena zovulaza kwa atherosulinosis? Ndipo ndi mitundu iti yomwe imalimbikitsa a atherosulinosis: tiyeni timvetse.

Zothandiza katundu

Ponena za phindu la nyama, anthu amagawika m'misasa iwiri yolimbana. Anthu ambiri amakonda kudya chakudya chokoma ndipo samayerekeza moyo wawo wopanda nthenga zonunkhira kapena zipatso zowoneka bwino. Kuphatikiza pa mwayi wosagawika - kukoma kwabwino - mankhwalawa ali ndi zinthu zofunikira:

Nyama ndi mtsogoleri wazinthu zomanga thupi. Muli mndandanda wathunthu wa ma amino acid, kuphatikizapo ofunikira omwe sangapangidwe m'thupi la munthu. Maunyolo a polypeptide, omwe ali ndi mabungwe ambiri amino acid, ndizomwe zimamangidwa maselo a ziwalo zonse ndi machitidwe. Kudya mapuloteni okwanira pamodzi ndi chakudya muubwana, nthawi yomwe muli ndi pakati komanso mkaka wa m'mawere, komanso munthawi yakukonzanso pambuyo poti matenda ena okomoka azitha.
Mitundu yosiyanasiyana ya nyama, nyama zambiri zimatsimikiziridwa:
- chitsulo, chomwe chimayambitsa mamolekyulu a okosijeni ndi maselo ofiira amwazi,
- calcium, yomwe imapangitsa kuti mafupa azikula,
- potaziyamu, limodzi ndi sodium, pochita ma kagayidwe kachakudya pakati pa maselo,
- zinc, yomwe imayang'anira chitetezo cha mthupi,
- Magnesium ndi manganese, omwe ndi omwe amathandizira kuti thupi lizitulutsa.
- Vitamini A amawongolera magwiridwe antchito amthupi lathupi, amalimbikitsa kuwona kwamphamvu,
- Vitamini D amawongolera magwiridwe antchito a chitetezo chamthupi,
- Mavitamini a B, makamaka B12, amakhudza kugwira ntchito kwa ubongo ndi msana, komanso ziwalo zopanga magazi.

Kuvulaza kwa nyama

Palinso ena omwe amadana ndi kumwa kwambiri mtundu uliwonse wa nyama. Amawatcha kuti ndi achilendo pamatumbo amtundu wa anthu, komanso kuwonjezera pamakhalidwe azakudya, amazindikira "zovuta" zachilengedwe zakudaya chinthuchi.

Zowonadi, nyama yochepa kwambiri. Ulusi wofunikawu wazakudya zimayang'anira chakudya cham'mimba ndikuthandizira kuyenda kwa chakudya cha m'matumbo. Chifukwa chosowa nyama, ndizovuta kugaya, ndipo thupi limagwiritsa ntchito mphamvu zambiri pochita izi. Kuchokera apa pamabwera kuvutika kwam'mimba komwe kumachitika pambuyo pa phwando lochuluka ndi kudya kwambiri nyama.

Chinanso chomwe chimapangidwa ndi nyama ndichinthu chamafuta kwambiri komanso mafuta ambiri. Ndi ma lipid angati "oyipa" omwe ali mgulidwe zimangotengera mtundu wake wokha, komanso momwe angasungire ziweto ndi zakudya.
Chulukitsani mphamvu zovulaza nyama komanso munjira za njira zamakono zopangira - kugwiritsa ntchito mahomoni kuti muthandize kukulitsa ziweto ndi nkhuku, kuwonjezera mankhwala ophera tizilombo ndi ma nitrate muzakudya, kugwiritsa ntchito utoto kupatsa nyamayi mtundu "wokongola".

Ndi nyama iti yomwe ili yathanzi kwambiri ndipo ndi iti yomwe imavulaza kwambiri?

Kapangidwe kazomwe mankhwala amapanga zimatha kusiyanasiyana ndipo ndi motere:

madzi - 56-72%,
mapuloteni - 15-22%,
mafuta odzaza, okhudza kuchuluka kwa cholesterol m'magazi - mpaka 48%.

Ngati mafuta a ng'ombe kapena nkhumba amaonedwa kuti ndi "ovuta" malinga ndi zomwe zili "zoipa" zam'mapapo ndipo zimathandizira kupanga mapangidwe atherosselotic, ndiye kuti nkhuku kapena kalulu zimawerengedwa ngati zakudya zambiri. Ganizirani za mafuta a cholesterol omwe ali m'mitundu yosiyanasiyana.

Ng'ombe ndi nyama ya ng'ombe (ng'ombe, ng'ombe zazikazi, ng'ombe), zomwe anthu ambiri amazikonda chifukwa cha kukoma kwawo ndi thanzi lawo. Nyama yabwino imakhala yofiyira ndipo yowoneka bwino, imakhala ndi fungo labwino, fupa labwino komanso yolimba ikakanikizidwa. Mafutawo ndi ofewa, ali ndi utoto woyera wowoneka bwino, kapangidwe kofewa. Nyama ya nyama yakale imakhala ndi mthunzi wakuda ndi kusenda, yotsimikizika ndikukanikiza ndi chala.

Mtengo wa zopatsa thanzi (pa 100 g):

mapuloteni -17 g
mafuta -17.4 g
chakudya - 0 g
calorie -150-180 kcal.

Mukamadya ng'ombe, thupi limadzaza ndi michere. Chochita ichi chimawonedwa ngati gwero labwino kwambiri la mapuloteni a nyama zapamwamba, mavitamini a B ndi mchere. Pa chimbudzi, ng'ombe imachepetsa acidity ya chapamimba madzi, chifukwa chake, zakudya zamtunduwu zimalimbikitsidwa kwa odwala omwe ali ndi hyperacid gastritis.

Ili ndi malonda komanso zovuta zingapo:

Ng'ombe ili ndi purine m'mayikidwe ake, omwe nthawi ya metabolism m'thupi imasandulika kukhala uric acid. Kuchulukitsitsa kwake kumapezeka mu chakudya chamagulu chakudyacho ndipo zimayambitsa matenda monga gout ndi osteochondrosis.
Kugwiritsa ntchito kwambiri ng'ombe kungapangitse kuchepa kwa chitetezo chokwanira.
Nyama "yakale" sigwiritsa ntchito bwino thupi. Ana, okalamba, komanso odwala omwe ali ndi matenda osakhazikika am'mimba amalimbikitsidwa kuti azigwiritsa ntchito mafuta ochepera a venal (osaposa katatu pa sabata).
Mafuta a ng'ombe ndi offal ali ndi mafuta ambiri (Refractory) mafuta ndi cholesterol. Ndi zakudya zopanda chilolezo zomwe zimakhala ndi cholesterol yayikulu.

Nguruwe mwamwayi imatengedwa kuti ndi yamafuta kwambiri komanso yopatsa thanzi kuposa ng'ombe. Kodi ndizowona kuti mtundu uwu wa nyama uli ndi cholesterol yapamwamba kwambiri?
M'malo mwake, izi sizowona konse. Chifukwa chokhala m'munsi mwa mafuta osakanikirana amkati mwake, nkhumba imatengeka ndi thupi bwino. Chachikulu ndikusankha nyama yopendekera, kudula mafuta ochulukirapo osapitiliza kudya - 200-250 g / tsiku. Ndalamayi imapereka chofunikira cha tsiku ndi tsiku cha mapuloteni, mavitamini a gulu B ndi PP.

Mtengo wamagetsi (pa 100 g):

mapuloteni - 27 g
mafuta - 14 g
chakudya - 0 g
zopatsa mphamvu - 242 kcal.

Njira zabwino zophikira nkhumba ndikuphika, kuphika, kudyetsa. Nyama yopukutidwa imatha kusenda. Koma nkhumba yokazinga kapena kebabs zomwe mumakonda sizipindulitsa thupi. Munthawi yamatenthedwe otentha, lipid ndi ma carcinogens ambiri omwe amapangidwa amapangidwa.

Zida zoyipa za malonda zimaphatikizapo zambiri za histamine (nkhumba ndi allergen yolimba). Zotsatira zoyipa za nyama iyi pakudya pa chiwindi zimagwira. Kanani mtengo wa nkhumba ndi odwala omwe ali ndi matenda am'mimba, matumbo.
Nkhumba siziwongolera cholesterol, komabe, ma organic awa amapezeka munyama ochulukirapo.

Mwanawankhosa amamuwona kuti wofunika chifukwa chaphikidwe kake kamadzuwa, kosangalatsa komanso kosavuta kuphika. Ndipo wina, m'malo mwake, samazindikira nyama iyi chifukwa cha fungo linalake. Ubwino wambiri wa malonda kwa odwala atherosulinosis ndiwakuti mafuta ake amakhala ndi cholesterol ochulukirapo ka 2,5 kuposa ng'ombe kapena nkhumba.
Nyama ya nkhosa yamphongoyo ndi yofiyira, yopyapyala, dzenje lopangika ndikanikizira chala mwachangu liwongo popanda kufufuza. Mwanawankhosa amayamikiridwa kwambiri kuphika, komwe kumakhala kokoma kwambiri komanso kapangidwe kake. Mthunzi wakuda ndi "sinewy" - chizindikiro cha nyama yakale.

Mtengo wazakudya (pa 100 g):

b - 16.5 g
W - 15.5 g
y - 0 g
zopatsa mphamvu - 260 kcal.

Mwa zina zopindulitsa mwanawankhosa zimadziwika:

Mphamvu yayikulu komanso zopatsa thanzi.
Zambiri za mavitamini, kufufuza zinthu ndi ma amino acid: malinga ndi zomwe zikuwonetsa, mwanawankhosa samangokhala wochepera, komanso wopambana ng'ombe.
Kupezeka kwa lecithin, komwe pang'ono kumapangitsa zotsatira za "zoyipa" zoyipa. Amakhulupirira kuti m'maiko omwe mwanawankhosa amadya kwambiri, kuchuluka kwa matenda amtima kumawonedwa.
Ndi kumwa moyenera, mankhwalawa amalepheretsa matenda osokoneza bongo chifukwa cha kusadziwika kwa kapamba.
Chifukwa cha kapangidwe kake koyenera, nyama yotereyi imalimbikitsidwa kwa ana ndi okalamba.

Monga chilichonse chopangidwa ndi nyama, imakhala ndi mwanawankhosa komanso zovuta zake. Ndi kugwiritsa ntchito mopitilira muyeso, chitukuko cha nyamakazi, gout ndi matenda ena okhudzana ndi kusokonekera kwa uric acid metabolism titha kuwona. Nthawi zambiri pamakhala kunenepa kwambiri komwe kumayambira pakudya mutton (makamaka popanga mafuta amitundu - pilaf, kuyrdak, etc.).

Nyama ya mahatchi sipezeka pagome la anthu aku Russia nthawi zambiri, pakadali pano ndimadyedwe azinyama otchuka m'maiko a Central Asia ndi Caucasus.
Nyama yamahatchi - amodzi mwa magwero abwino a mapuloteni komanso ma amino acid ofunikira, chifukwa cha kapangidwe kake ka nyama ya kavalo imakumbidwa m'matumbo a anthu 8-9 bwino kuposa ng'ombe.

Nyama iyi ndi ya mafuta otsika omwe amakhala ndi cholesterol chochepa "choyipa". Modabwitsa, mafuta omwe amapezekamo amafanana ndi kanthu kena pakati pa zinyama ndi zomera zam'madzi pamapangidwe awo amakanidwe.

mapuloteni - 28 g
mafuta - 6 g
chakudya - 0 g
zopatsa mphamvu - 175 kcal.

Nyama ya kalulu ndi imodzi mwazakudya kwambiri zomwe zimachokera ku nyama. Nyama ya Kalulu imakhala ndi mtundu wofewa wa pinki, wosakhwima pang'ono komanso wopanda mafuta amkati.

Ili ndi chilengedwe komanso thanzi labwino, komanso zinthu zambiri zofunikira:

- Chifukwa cha kapangidwe kake koyenera, nyama yoteroyo imalowetsedwa m'matumbo a anthu pafupifupi 90%.
- Chifukwa cha zomwe zili ndi "zopindulitsa" za kalulu, zimakhudza mtima wamtima komanso zimachepetsa chiopsezo chokhala ndi atherosclerosis.
- Mankhwalawa alibe allergen ndipo amawonetsedwa ngati chakudya kwa odwala omwe ali ndi vuto la chitetezo chamthupi.
- Nyama sikhala ndi poizoni ndi mchere wazitsulo zolemera zomwe zimatha kulowa m'thupi la akalulu ndi chakudya, chifukwa chake zimakondedwa m'malo omwe amakhala ndi chilengedwe.
- Chifukwa chokhala ndi zoperewera zochepa zopatsa mphamvu komanso kuchuluka kwa mapuloteni, nyama ya kalulu imathandiza kuchepetsa thupi.

Kuku ndi imodzi mwazakudya zochepa kwambiri za cholesterol. Mafuta onse mu kapangidwe kake nthawi zambiri amakhala osapangidwa ndipo samachulukitsa chiopsezo chotenga atherosulinosis. Nyama ya mbalameyi ndi nyama yabwino kwambiri yopangira ma amino acid, mavitamini komanso zinthu zina.

Mtengo wamagetsi (pa 100 g):

mapuloteni - 18.2 g
mafuta - 18,4 g
chakudya - 0 g
zopatsa mphamvu - 238 kcal.

Gawo lambiri la nkhuku ndi bere. Nyama yakuda ya ntchafu ndi miyendo ndi mafuta ochulukirapo, koma ilinso ndi zinc, magnesium, potaziyamu ndi zinthu zina zokutsatira. Nkhuku yophika, yophika kapena yophika ndi bwino kukhala wathanzi ndipo imayenera kuwonekera pamagome a odwala omwe ali ndi cholesterol yayikulu katatu pa sabata.
Zoyipa pankhani yokhudza cholesterol ndizovuta nkhuku. Kugwiritsa ntchito kwawo kumangokhala kwa odwala omwe ali ndi atherosulinosis.

Turkey ndi chinthu chinanso chodya zakudya chomwe chimalimbikitsidwa kuti chikhale ndi mafuta ambiri. Nyama yanthete komanso yokoma imakwaniritsa zosowa za tsiku ndi tsiku za mapuloteni ndi zinthu zina, komanso zimagayidwa mosavuta. Chitokalachi chili ndi mitundu yonse isanu ndi itatu yofunika ya amino acid yomwe imafunika kuti khungu la munthu lipangidwe.

Mtengo wamagetsi (pa 100 g):

b - 21.7 g
W - 5.0 g
y - 0 g
zopatsa mphamvu - 194 kcal.

Gome kuyerekezera zomwe zili mu cholesterol mumitundu mitundu

Ngati tifanizira pakati pa mitundu yonse ya nyama mogwirizana ndi cholesterol, timapeza chithunzi chotsatirachi:

Musaiwale kuti mukamaganizira za "phindu" la malonda popewa kukula kwa atherosulinosis, osati kuchuluka kwa cholesterol yokhayo, komanso zomwe zili ndi mafuta a asidi komanso mafuta osiyanasiyananso ndi nyama. Ndiye chifukwa chake nyama ya kalulu imawoneka yathanzi kuposa nkhumba kapena ng'ombe.

Ngakhale pali mikangano yomwe ikupezeka m'gulu la asayansi, madokotala amati kudya nyama moyenera kumangothandiza munthu. Nthawi yomweyo, ndibwino kusankha zakudya zamagulu azakudya - nkhuku, nkhuku, kalulu kapena mwana wankhosa wonenepa. Udindo wofunikira umaseweredwa ndi njira yokonzera nyama nyama. Koma pazonse, nyama imakhala ndi phindu ku thupi ndipo siyipangitsa kuti magazi azikula kwambiri.