Kuphika wopanda cholesterol: chakudya chokoma komanso chopatsa thanzi tsiku lililonse

Cholesterol ndi chinthu chomwe chimakhala ndi lipids. Mafuta ambiri amapangidwa m'chiwindi (pafupifupi 80%), ena onse amachokera ku zakudya zomwe timadya. Zimazungulira m'magazi ndipo limagwiritsidwa ntchito ngati chida chomanga maselo onse amthupi (cholesterol imatha kupezeka m'misempha, ubongo ndi chiwindi, monga mbali yam'mimba, minyewa yamitsempha, komanso mahomoni ogonana ndi vitamini D). Ndi gwero lamphamvu la minofu ya chigoba ndipo ndikofunikira pomanga ndi kunyamula mapuloteni. Cholesterol ndi chinthu chofunikira chifukwa chimagwira gawo lofunikira kwambiri mu metabolism ya cell. Cholesterol imafunikanso kuti apange bile acids, omwe amathandiza thupi kuyamwa mafuta.

Pali magawo angapo amafuta a cholesterol: cholesterol "yabwino" - HDL (lipoproteins yapamwamba), "yoyipa" LDL cholesterol (low lowens lipoproteins) ndi triglycerides. Kuti mukhale ndi thanzi, ndikofunikira kuti muzikhala ndi cholesterol yambiri "yabwino" ndikuchepetsa "zoipa".

Kodi pali kusiyana kotani pakati pa magawo awiriwa a cholesterol? Cholesterol imodzimodziyo, koma m'magazi mumapezeka mitundu yambiri yamafuta ndi michere yambiri. Zotsatira zake, mamolekyulu amawoneka momwe mumakhala mapuloteni ambiri (HDL), ndi mamolekyule momwe mumakhala mapuloteni ochepa (LDL). Ma microparticles oyamba amakhala owonda komanso ophatikiza, amathandizira kusuntha cholesterol yowonjezera ku chiwindi, komwe ma asidi a bile omwe amaphatikizidwa ndi chimbudzi amapangidwa pambuyo pake. Ma microparticles achiwiri ndi okulirapo, kuwonjezera apo, kukhala ndi kachulukidwe kakang'ono.

Ngati pali ma cholesterol ochulukirapo, cholesterol yochuluka imadziunjikira m'magazi. Ndipo lipoproteins zotsika kwambiri zimatha kutchedwa "zoipa" mafuta a cholesterol. Cholesterol owonjezera "amakhala" pamakoma a mitsempha yamagazi. Kuzungulira madipoziti awa, mawonekedwe a minyewa yolumikizana. Ichi ndiye cholembera cha atherosselotic, kufupikitsa lumen kwa ziwiya komanso kutsekeka kwa magazi. Popita nthawi, chinsaluchi chimatsegulidwa ngati katumba, ndi mawonekedwe amwazi, omwe amakula pang'onopang'ono. Pang'onopang'ono, imatseka, ngati nkhata, ndikuwunikira kwathunthu kwa chotengera, komwe kumasokoneza kayendedwe kazikhala magazi. Mapeto ake, ndikukula ndikukula, izi zimaphimba chotengera. Chifukwa cha thrombosis - kugunda kwa mtima, kugunda, necrosis ya gawo limodzi la minofu ya mtima kapena ubongo. Kukwezedwa kwa cholesterol m'mwazi kumathandizira kukulitsa zotupa za mitsempha ya m'magazi ndipo ndi imodzi mwazinthu zangozi zomwe zingayambitse matenda opatsirana a mtima monga angina pectoris (matenda a mtima wamitsempha) komanso kulowerera m'mitsempha, kugunda kwamchiberekero ndi kuchepa kwapang'onopang'ono.

Kutsika kwa cholesterol ya HDL ("yabwino") mwa 1% kumachepetsa chiopsezo cha matenda amtima ndi 1%, ndipo kuchuluka kwa LDL kumachepetsa chiopsezo cha matenda amtima ndi 3%.

Mu thupi la munthu, kuyambira 1 mpaka 5 g ya cholesterol imapangidwa tsiku lililonse, wina 300-500 mg (pafupifupi 20% ya zonse) amaperekedwa ndi chakudya.

Zizindikiro za cholesterol yayikulu zimawonekera chifukwa cha kuchepa kwa magazi chifukwa cha atherosulinosis, ndipo atha kuphatikizira:

- angina pectoris (kupweteka pachifuwa)

- kulowerera pang'ono (matenda a Charcot - kupweteka m'miyendo poyenda)

- ma pinki achikasu achikasu pansi pa khungu (xanthomas), makamaka pozungulira ma eyelids kapena pa tendon yotsika mwendo (wogwirizana ndi mabanja a hypercholesterolemia).

Monga taonera kale, cholesterol yambiri imatha kubweretsa mavuto akulu.Chifukwa chake, ndikofunikira kuti mumvetsetse zomwe zimayambitsa ngozi zomwe zimagwirizanitsidwa ndi cholesterol yayikulu. Izi zazikulu zisanu zalembedwa pansipa:

- Kukhala moyo wongokhala. Kuchita masewera olimbitsa thupi osakwanira kungayambitse kuchuluka kwa cholesterol yoyipa (LDL) komanso chiopsezo chotsatira matenda amtima.

- Kunenepa kwambiri. Cholesterol yapamwamba nthawi zambiri imagwirizanitsidwa ndi kukhala wonenepa kwambiri. Kunenepa kwambiri ndi zomwe zimayambitsa matenda a mtima.

- kusuta. Kuchulukitsa mamasukidwe amwazi ndikulimbikitsa kuchepa kwa mitsempha, yomwe imakhudza cholesterol molakwika ndikuthandizira kuwoneka kwa matenda a mtima.

- Heredity. Ngati achibale ali ndi cholesterol yayikulu, ndiye kuti munthuyo amadzalowa m'gulu lowopsa.

- Zakudya zopanda pake. Kudya zakudya zomwe zimakhala ndi mafuta ambiri m'mafuta a m'magazi ndipo zimapangitsa kuti mafuta a LDL akhale “oyipa”. Ichi ndiye chiopsezo chodziwika bwino komanso chofunikira.

Mfundo Zabwino Kwambiri Cholesterol

Lingaliro lalikulu la zakudya zokhala ndi cholesterol yayikulu ndikuwongolera njira yophika ndikuchepetsa kwakukulu mu mafuta a nyama. Cholesterol imalowa m'thupi ngati gawo la zinthu zanyama. Makamaka ambiri a izo mu dzira yolk ndi chiwindi.

Ngati mulingo wa cholesterol m'magazi ndi wapamwamba, ndiye kuti izi zingayambitse matenda a mtima, cholelithiasis, atherosulinosis. Kulimbana ndi cholesterol yambiri sikwabwino osati ndi mapiritsi, koma ndi chakudya.

Kuti mudziteteze ku ngozi za mtima, mikwingwirima, atherosulinosis, muyenera choyamba kuchepetsa cholesterol. Thupi limapangidwa kuti ngati tipeze cholesterol ndi zakudya, ndiye kuti titha kuchotsa zochulukirapo m'thupi mothandizidwa ndi zakudya zina.

Zakudya za tsiku ndi tsiku za cholesterol ndi chakudya siziyenera kupitirira 300 mg. Ndipo 100 g yamafuta amnyama ali ndi 100-110 mg ya cholesterol. Ndiye chifukwa chake ndikofunikira kuchepetsa kwambiri zakudya kapena ngakhale kuthetsa kudya komwe kumakhala ndi cholesterol kapena kuthandizira kuti thupi lizipanga zochuluka.

Zogulitsa zotere zimaphatikizapo mwanawankhosa, nkhumba, ng'ombe, offal (chiwindi, impso, ubongo), mphodza, pate, masamba, khungu la nkhuku, soseji yosuta (100 g - 112 mg). Ndikofunikira kuchepetsa kugwiritsa ntchito masoseji a dokotala, soseji ndi soseji (100 g - 60 mg). Mukakonza msuzi w nyama, uziziritsa ndikuchotsa mafuta owuma pamtunda, womwe wakonzeka kale kukhazikika monga zolembera pamitsempha yamagazi. Ndikwabwino kusinthitsa mbale zamasamba ndi soya, nyemba, mphodza, nandolo, zomwe zili ndi zopatsa mphamvu zambiri komanso zomanga thupi. Nsomba zothandiza kwambiri (kupatula caviar), makamaka mitundu yamafuta - mackerel, sardines, nsomba, hering'i. Muli ma omega-tri fat acids, omwe amachepetsa chiopsezo cha myocardial infarction ndi wachitatu.

Cholesterol yambiri mu yolks, kotero simuyenera kudya mazira osapitilira 3-4 pa sabata ndikudya popanda mafuta. Olemera mu cholesterol ndi batala (100 g - 190 mg), kirimu wowawasa zonona, tchizi mafuta kanyumba, mkaka wonse. Kolesterol -amadzi osagwiritsidwa ntchito bwino amathiridwa bwino, atazunguliridwa ndi mamolekyulu amafuta. Ichi ndichifukwa chake ndibwino kugwiritsa ntchito osati nyama, koma mafuta a masamba omwe sanapangidwe omwe amathandizira kuti muchepetse mafuta m'thupi.

Madzi a mandimu, zonunkhira, zitsamba ndizoyenera kuvala masaladi. Ndipo ngati mutenga mayonesi, ndiye kuti mwakhazikitsidwa ndi mafuta a masamba. Mkate uyenera kudyedwa kuchokera kwa ndani. Nzimbe zothandiza, pasitala. Ndikofunikira kupewa makeke, mabisiketi, ndibwino - ma cookie oatmeal, zakudya onunkhira ndi osokoneza. Kutsatira zakudya zapadera "zimapulumutsa" 10-15% ya cholesterol. Zotsatira zosangalatsa kukwaniritsa zomwe zimachitika.

Chifukwa chake, malamulowo ali.

1. Ndikofunikira kuchotsa zakudya zomwe zimaphikidwa pogwiritsa ntchito margarine ndi mafuta ena ophika kuchokera kuzakudya: makeke osiyanasiyana, makeke, ma cookie, makeke, chokoleti ndi zina zotentha.

2.Pewani zakudya zokazinga: mbatata, nkhuku, chops. Ndikwabwino kusankha nyama yamafuta ochepa, nyama ya nkhuku kapena nsomba ndikuwaphika ndikuphika mu uvuni kapena steamed. Mafuta pang'ono a masamba amatha kuwonjezeredwa ku mbale yomalizidwa.

Chakudya sichiyenera kukazinga, koma chophika, chophika, chopatsa komanso chothira komanso chofukizidwacho.

3. Ndikofunikira kupatula kwathunthu kuchokera ku menyu zosiyanasiyana zamzitini, zosuta, zamchere.

4. Iyenera kuchotsedwa kapena momwe ingathere kuti muchepetse kumwa kwa nyama yotsirizidwa - mitundu yonse ya soseji, soseji, mabriketi, mafuta anyama ndi ena.

5. Kukana kuyenera kuchokera pazakudya monga mayonesi, mafuta wowawasa wowonda, ayisikilimu ndi mchere.

Kumbali ina, zakudya zotsatirazi zitha kudyedwa.

1. Onjezerani kuchuluka kwa zakudya zomwe zimachotsa cholesterol m'thupi - nyemba (nyemba, nyemba, mphodza) m'zakudya. Mutha kuphatikiza chimanga ndi nyemba, mpunga ndi mphodza, nandolo ndi pasitala zimaphatikizidwa bwino bwino.

2. Ndikofunikira kudya zipatso zosiyanasiyana zokhala ndi pectin - awa ndi maapulo ndi zipatso zina ndi zipatso, zomwe pakuphika zakudya. CHIKWANGWANI chosungunulira, chomwe chimapezeka mu maapulo ndi zipatso zopaka mafuta, chimatenga cholesterol ndikuchichotsa m'thupi. Masamba awiri azipatso amayenera kuyambitsidwa muzakudya zanu za tsiku ndi tsiku, zipatso zokhala ndi khungu ndi zamkati ndizofunikira kwambiri. Nthawi yomweyo, musaiwale za zipatso za zipatso - ziyenera kukhala zovomerezeka: awa ndi ma tangerine, mandimu, malalanje.

3. Madzi ozikidwa pa iwo ndi kuphatikiza chinanazi, karoti, ndimu ndizothandiza.

4. Uchi umakhala ndi ma antioxidants ambiri omwe amalimbana ndi cholesterol ngati maapulo. Tsiku lililonse, muyenera kumwa kapu yamadzi ndi supuni zinayi za uchi kusungunuka.

5. Ndikulimbikitsidwa kuti kuwonjezera zakudya zamafuta pazakudya. Muli masamba onse obiriwira masamba obiriwira - kabichi, saladi, amadyera. Mutha kugwiritsa ntchito ulusi wopangidwa mwakapangidwe ka ufa (onjezerani saladi, sopo, chimanga) kapena chinangwa. CHIKWANGWANI chimakhala ndi hygroscopicity yabwino, yomwe imalola kuti igwire ntchito zosiyanasiyana zamunthu zofunikira kuchokera m'matumbo, kuphatikizapo cholesterol.

CHIKWANGWANI chitha kupezeka chifukwa cha chakudya cham'mawa monga chimanga (oatmeal, mapira, mpunga ndi zina), chakudya chamasana komanso msuzi, chinangwa ndi zipatso, chakudya chamadzulo - ndi saladi woyenera ndi nyemba. Ndikofunika kudya pafupifupi 35 g ya fiber tsiku lililonse.

6. Masamba - amayenera kudyedwa pafupipafupi, makamaka tsiku lililonse. Ndikofunika kwambiri kuzidya zosaphika, popanda kuwonjezera mafuta ndi mafuta, komanso tchizi ndi mitundu yonse ya sosi.

7. Phatikizani nsomba muzakudya. Ndikulimbikitsidwa kudya nsomba zam'madzi osachepera kawiri pa sabata, osachepera 100 g pa ntchito iliyonse. Mulibe zinthu zofunikira zofufuza (phosphorous, iodini), komanso ma asidi achulukidwe kwambiri amafuta omwe amayendetsa cholesterol, kuthamanga kwa magazi komanso mamasukidwe amwazi, chifukwa chake amakonda thrombosis. Mitundu yofunikira kwambiri ya nsomba yokhala ndi mafuta ochepetsa mphamvu ya cholesterol ndi nsomba, chifukwa imakhala ndi mafuta ochulukirapo a omega-tri. Sankhani nsomba zingapo, koma yesani kukhala omega-atatu momwemo. Chiwindi cha nsomba zam'madzi ndi mafuta awo a nsomba ndizothandizanso.

Zinthu Zapamwamba za Cholesterol

Mafuta a azitona amakhala ndi mafuta ochuluka kwambiri. Imawongolera ntchito ya ndulu. Ngati mumamwa mafuta a maolivi pamimba yopanda kanthu tsiku ndi tsiku, ndiye kuti zolembera za cholesterol sizikhala m'manja mwanu.

Cottonseed mafuta amachepetsa cholesterol.

Zamasamba. Amakhulupirira kuti chakudya chamunthu wathanzi chimayenera kukhala ndi masamba 400 a masamba (kupatula mbatata) tsiku lililonse komanso chaka chonse. Osachepera gawo limodzi liyenera kukhala watsopano. Mwa masamba omwe alipo akhoza kupita kabichi, kaloti, beets. Karoti amayeretsa magazi, amachotsa ziphe m'thupi, amalimbikitsa kuyambiranso kwa magazi. Muyenera kudya kaloti awiri patsiku. Turnip ili ndi mphamvu yotsitsa mafuta m'thupi. Biringanya, mavwende onse ndi squash mbewu ndizothandiza: nkhaka, zukini, zukini, dzungu.

Saladi imabweretsa folic acid ku thupi, imathandizira kukula kwa maselo atsopano m'thupi.

Kuyambira nkhuku, muyenera kudya nkhuku ndi nkhuku (bakha ndi tsekwe ndi zakudya zomwe zimakhala ndi cholesterol yambiri). Nkhuku ziyenera kuphikidwa popanda khungu, chifukwa zimakhala ndi mafuta ambiri komanso mafuta.

Kuchokera ku nyama, munthu ayenera kudya nyama yamwana wamchere, mutton wachinyamata wopanda mafuta owoneka, ng'ombe yokhala ndi mafuta ochepa, komanso kalulu.

Nsomba ndi nsomba zam'nyanja. Nsomba zizikhala m'zakudya nthawi zonse, ndipo zonenepa zomwe ndizonenepa, ndizothandiza kwambiri zomwe zimabweretsa. Kugwiritsa ntchito nsomba nthawi zonse sikungalole kuti cholesterol iyike pamitsempha yamitsempha yamagazi. Nsomba sizikhala zodula. Ngakhale hering'i wamba amakhala ndi mavitamini A, B, D, omega-atatu acids. Sardines, sprats, mackerel, nsomba, hering'i - 2-3 servings ya 200-400 g pa sabata. Tuna, cod, haddock, flounder - popanda choletsa.

Zamoyo zilizonse zimachedwetsa mayamwidwe ndi mawonekedwe a mafuta. Nandolo zobiriwira ndizofunikanso chifukwa zimapatsa thupi mphamvu zowonjezera. Nyemba ndizothandiza.

Zipatso za citrus zimakhala ndi mavitamini ambiri omwe amateteza mitsempha ya magazi. Mphesa ndi laimu zimakhala ndi vitamini P, zomwe zimapangitsa kuti vitamini C (ascorbic acid) azikhala ndi kamvekedwe ka mtima.

Ma Walnuts ndiye gwero lathunthu la vitamini E. Vitamini iyi imalimbitsa makhoma amitsempha yamagazi. Ma Walnuts amakhalanso ndi ma phospholipids - zinthu zomwe zimachepetsa cholesterol, ndi setosterol, zomwe zimachepetsa kuyamwa kwa cholesterol m'mimba. Patsiku muyenera kudya walnuts wa 3-4. Ma almond ogwiritsira ntchito.

Anyezi, adyo amachedwetsa kukalamba kwa mitsempha ya magazi, kuyeretsa thupi la maimu a laimu ndi mafuta. Garlic amagwiritsidwa ntchito poletsa magazi. Amachepetsa kuthamanga kwa magazi.

Maapulo ali ndi pectin yambiri, yomwe imalimbitsa mitsempha yamagazi. Zingwe zomwe zimapezeka mu apulo la apulo zimalepheretsa kunenepa kukula. Popewa, muyenera kudya maapulo 1-2 patsiku.

Porridge, mbewu monga chimanga ndi wamba, osati pompopompo. Mwambiri, simukuyenera kugwiritsa ntchito chilichonse mumisamba, ma cubes, mitsuko, magalasi, chifukwa zinthu izi zimakhala ndi zowonjezera zambiri komanso zoteteza, zowonjezera zonunkhira, makamaka sodium glutamate, zomwe zimayambitsa palpitations ndi thukuta. Yesani kuphika phala m'madzi.

Oatmeal imakhala yotsimikizika kuti ichotse cholesterol ndikugwiritsa ntchito nthawi zonse, ngakhale cholesterol ndiyambiri. Oatmeal muli mavitamini A ambiri a B, okhala ndi mavitamini ambiri, chakudya, potaziyamu, nthaka, fluoride, kufufuza zinthu ndi ma amino acid. Zakudya zamafuta a oatmeal zimatsuka thupi kwathunthu. Choyambitsa chachikulu cha oatmeal chitha kupezeka ngati mumadya m'mawa, pamimba yopanda kanthu.

Msuzi uyenera kudyedwa masamba, wokulirapo ndi mbatata zambiri, zamasamba.

Madzi. Chepetsa mafuta m'thupi ngati mumamwa pa nkhomaliro kapena chakudya chamadzulo. Galasi limodzi lamadzimadzi, kapena chisakanizo cha timadziti, limakwanira patsiku.

Zipatso zouma zosaphatikizika zimafunikira mthupi lonse.

Mkate kuchokera ku ufa wa wholemeal, phala, pasitala kuchokera ku tirigu wa durum.

Tchizi chamafuta ochepa, kefir, yogati.

Scallop, oysters.

Zipatso zakumwa, popsicles.

Mwa zakumwa zomwe muyenera kumwa tiyi, madzi, zakumwa zopanda mafuta. Imwani vinyo wofiyira: chikho chimodzi patsiku chimadzutsa cholesterol "chabwino".

Kuyambira zokometsera gwiritsani ntchito tsabola, mpiru, zonunkhira, viniga, ndimu, yogati.

Mazira. Ndi mazira atatu okha pa sabata omwe amalimbikitsidwa, kuphatikiza mazira omwe amagwiritsidwa ntchito pokonza zinthu zina. Mazira sayenera kupatula kwathunthu, chifukwa ilinso ndi zinthu za anticholesterol (lecithin, etc.).

Batala. Pakati pa supuni ziwiri zopanda pamwamba (masangweji awiri ndi batala), muyenera kudya ndendende chifukwa lilinso ndi zinthu zina za cholesterol.

Zinthu zamkaka ziyenera kukhala zamafuta ochepa kapena osakhala mafuta.Cholesterol yomwe ili mkati mwake imalowetsedwa mwachangu, imalowa m'magazi nthawi yomweyo, kotero, mafuta ambiri amkaka okhala ndi mafuta ambiri sayenera kukhala m'zakudya zanu. Tchizi tchizi - 0% kapena 5%, mkaka - okwanira 1.5%. Momwemonso, zinthu zonse mkaka wowawasa: kefir zonse ndi 1% komanso zopanda mafuta.

Tchizi Chitani zokonda tchizi zokhala ndi mafuta osakwana 30% - Suluguni, Adyghe, Ossetian, Brynza, Poshekhonsky, tchizi cha Baltic.

Mkate wosalala wabwino.

Nsomba yokazinga m'mafuta amadzimadzi amadzimadzi.

Maesi, nkhanu, nkhanu.

Tchuthi mitundu ya ng'ombe, mwanawankhosa, nyama, chiwindi.

Mbatata yokazinga, yophika.

Confectionery, makeke, mafuta, ayisikilimu ndi mafuta azomera.

Mtedza: mtedza, pistachios, hazelnuts.

Zakumwa zoledzeretsa, zakumwa zotsekemera.

Msuzi wa soya, mayonesi ochepera kalori, ketchup.

Mayonesi Mitundu saladi ndi yogati, kefir, zonona wowawasa.

Pasuzi wopaka, makeke ophika, ma buns, mkate wowoneka bwino, shrimp, squid, margarine wolimba, mafuta anyama, kirimu ayisikilimu, puddings, makeke, masikono, maswiti.

Zinthu zamafuta mkaka, nyama yofiira (ng'ombe ndi nkhumba), margarine.

Kuyambira masamba, simungadye radara, radishes, sorelo, sipinachi.

Mkate wa batala, pasitala wopangidwa kuchokera ku mitundu ya tirigu yofewa.

Mkaka wonse, mafuta amkaka opaka ndi tchizi.

Mazira okazinga pamafuta a nyama kapena margarine olimba.

Msuzi pa msuzi wa nyama.

Nsomba yokazinga nyama, masamba okhazikika kapena mafuta osadziwika.

Squid, shrimp, nkhanu.

Nkhumba, nyama yamafuta, bakha, tsekwe, masoseji, masoseji, masamba.

Batala, mafuta a nyama, mafuta anyama, margarine olimba.

Mbatata, masamba ena ophika mu nyama kapena mafuta osadziwika, tchipisi, ma fries achi french.

Kuphika makeke, maswiti, mafuta, ayisikilimu, keke pamafuta a nyama.

Coconuts, mchere.

Kofi, zakumwa za chokoleti ndi zonona.

Zosangalatsa: mayonesi, kirimu wowawasa, mchere, wowawasa.

Cholesterol-kutsitsa zowonjezera

Vitamini E. Ndi antioxidant wamphamvu kwambiri. Amakhulupiriranso kuti amalepheretsa kuwonongeka kwa cholesterol ya LDL motero amalepheretsa mapangidwe amafuta. Kafukufuku wasonyeza kuti anthu omwe amamwa vitamini E ali ndi chiopsezo chochepetsa matenda a mtima.

Omega mafuta acids atatu. Muli makamaka m'mafuta a nsomba. Zatsimikiziridwa kuti zimateteza ku kutupa, kupewa magazi ndi kutsika kwa triglycerides. Zonsezi zimathandiza kuchepetsa chiopsezo cha atherosulinosis. Omega-atatu amatha kudyedwa mu mawonekedwe a zowonjezera kapena zopezeka kuchokera ku zinthu zachilengedwe: flaxseed, rapeseed and primrose oil.

Tiyi yobiriwira. Tiyi yobiriwira imakhala ndi mankhwala omwe amateteza kupezeka kwa atherosclerosis. Ma phytochemicals awa (kapena polyphenols) amasintha kagayidwe ka lipid ndi cholesterol yotsika. Kuphatikiza apo, ndi antioxidants.

Garlic. Zatsimikiziridwa kuti adyo ali ndi zinthu zowonda m'magazi, zomwe zimalepheretsa mapangidwe amapanga m'mitsempha. Kuphatikiza apo, zatsimikiziridwa kuti muchepetse cholesterol. Adyo wosanidwa bwino amalimbikitsidwa.

Mapuloteni oyipa Imathandizira kuchepetsa cholesterol ndikuchulukitsa katulutsidwe a bile acid.

Genistein imathandizanso kwambiri poletsa kuthana ndi okosijeni a LDL cholesterol, chifukwa ali ndi katundu wa antioxidant.

Nicotinic acid (Vitamini B3). Ntchito yake yayikulu ndikuphatikiza mafuta acids m'thupi lonse. Izi zimathandiza kuchepetsa kuchuluka kwa ma triglycerides omwe amapangidwa ndi chiwindi, omwe amathandizanso kuchepetsa LDL. Miyezo ya HDL imatha kuwonjezeka mpaka 30%, zomwe zimapangitsa asidi ya nikotini kukhala othandiza kwambiri.

Folic Acid, Vitamini B12 ndi Vitamini B6. Zinapezeka kuti mavitamini otsika kwambiri a mavitamini B12 ndi B6, amatsogolera kukuwonjezeka kwa milingo ya homocystin, yomwe imapangitsa molakwika kugwira ntchito kwa mtima.Izi zimawonjezera mwayi wokhala ndi matenda a mtima ndi matenda a mtima.

Zosankha zamndandanda

Chakudya cham'mawa: konzani omelet ndi nyama, (140 magalamu), phala la buckwheat, tiyi wokhala ndi mkaka (mafuta ochepa).

Chakudya cham'mawa chachiwiri: kelp saladi.

Chakudya chamadzulo: msuzi wa chimanga (barele ndi masamba, kuphatikiza mafuta a masamba, cutlets zotsekemera, mbale yotsekera zamasamba.

Chakudya chamadzulo: kutsanulira rose m'chiuno mu thermos, (200 ml ya decoction), soya bun (50 g).

Chakudya chamadzulo: pilaf ya zipatso, nsomba yophika, tiyi wokhala ndi mkaka.

Usiku: kefir (200 ml).

Chakudya cham'mawa: wiritsani phala lotsekemera la tchire, tiyi.

Chakudya cham'mawa chachiwiri: apulo mmodzi.

Chakudya chamadzulo: barele (msuzi) wokhala ndi masamba ndi mafuta a masamba,

Nyama nyama kapena nyama yotsekera, masamba ophika (kaloti), compote.

Chakudya chamadzulo: phwiti linanyamuka m'chiuno.

Chakudya chamadzulo: kudula masamba kukhala saladi, nyengo ndi mafuta a masamba. Nsomba zoluka ndi msuzi. Mbatata. Tiyi

Usiku: kapu ya kefir.

Chakudya cham'mawa: mapuloteni omelet ndi mkaka, batala ndi wowawasa zonona, kapena oatmeal mkaka ndi batala, saladi wa masamba ndi zitsamba, tiyi kapena khofi ndi mkaka.

Chakudya cham'mawa chachiwiri: skim tchizi tchizi ndi shuga pang'ono, kuwonjezera apulo, kapu ya msuzi wa duwa lakuthengo.

Chakudya chamadzulo: timaphika msuzi wamasamba kuchokera ku mbatata, kabichi, kaloti ndi tomato. Wiritsani nyamayo ndi kudya ndi mbale yam'mbali. Maapulo olowa.

Chakudya chamadzulo: Ziphuphu, mkate woyera, shuga, zipatso zatsopano, chakumwa cha rosehip. Kabichi woluka ndi nsomba (zander), pilaf wokhala ndi zipatso zouma, tiyi.

Zakudya za cholesterol yapamwamba

Othandizira amakono amadya mogwirizana kuti amadziwa njira zopatsa thanzi monga njira yabwino kwambiri yochepetsera cholesterol yamagazi ndikuchepetsa chiopsezo cha kugunda kwa mtima ndi sitiroko. Malinga ndi kafukufuku wazaka zambiri, zotsatira zabwino za kadyedwe ndizochulukirapo nthawi zambiri kuposa zotsatira za mankhwala apadera a cholesterol.

Chowonadi ndi chakuti mapiritsi amapewetsa kupanga cholesterol mthupi, yomwe imapindulitsa paumoyo wa anthu komanso yofunikira pa mtima. Ma lipoproteins apamwamba kwambiri samangopanga kupangira cholesterol plaque, komanso amathandizira kukonza mafuta ndikuwachotsa m'thupi.

Mosiyana ndi mankhwalawa a statin, chakudyacho chimakhudza cholesterol yoyipa, yomwe imangokhala pamitsempha yamagazi ndikuyambitsa magazi. Chifukwa chake, zakudya zamankhwala zimateteza wodwala osati ku atherosclerosis, komanso ku thrombosis, thrombophlebitis, matenda a mtima komanso matenda amkati m'maganizo.

Chakudyachi chikulimbikitsidwa kuti azitsatira amayi onse ndi abambo omwe adutsa mzere wazaka 40 ndipo wafika zaka zapakati. Izi zimachitika chifukwa cha kusintha kwokhudzana ndi zaka m'thupi la munthu, makamaka ndi kusamba, komwe kumayambitsa kusinthasintha kwamphamvu m'magazi a cholesterol.

Zakudya zoletsedwa za cholesterol yayikulu:

1. Zopanga: ubongo, impso, chiwindi, kuwaza chiwindi, lilime,
2. Samatenda nsomba ndi nyama,
3. Zopangira mkaka: batala, zonona, zonona wowawasa, mkaka wonse, tchizi cholimba,
4. Soseji: mitundu yonse ya masoseji, soseji ndi soseji,
5. Mazira a nkhuku, makamaka yolk,
6. Nsomba zamafuta: catfish, mackerel, halibut, sturgeon, stellate sturgeon, sprat, eel, burbot, saury, herring, beluga, siliva carp,
7. Nsomba nsomba
8. Zakudya zamafuta: nkhumba, tsekwe,
9. Mafuta a nyama: mafuta anyama, mutton, ng'ombe, tsekwe komanso mafuta abakha,
10. Zakudya Zam'madzi: oyster, shrimp, crab, squid,
11. Margarine
12. Khofi wanthawi zonse komanso pomwepo.

Zinthu zochepetsa cholesterol:

• Maolivi, maolivi, mafuta opaka,
• Oat ndi mpunga,
• Oatmeal, mpunga wa bulauni,
• Zipatso: avocado, makangaza, mitundu yama mphesa yofiyira,
• Mtedza: mkungudza, ma amondi, pistachios,
• Dzungu dzungu, nthanga za mpendadzuwa, mbewu za fulakesi,
• Zipatso: buliberi, sitiroberi, cranberries, lingonberries, aronia,
• Lebo: nyemba, nandolo, mphodza, soya,
• Mitundu yonse ya kabichi: kabichi yoyera, kabichi wofiira, Beijing, Brussels, kolifulawa, broccoli,
• Mitundu: katsabola, parsley, udzu winawake, cilantro, basil ndi mitundu yonse ya saladi,
• Garlic, anyezi, muzu wa ginger.
• Tsabola wofiira, wachikasu ndi wobiriwira,
• Sardines ndi nsomba zochokera ku banja la nsomba.
• Tiyi yobiriwira, mankhwala opangira zitsamba, timadziti tamasamba.

Kuphika wopanda cholesterol: chakudya chokoma komanso chopatsa thanzi tsiku lililonse

• Imakhazikika pamisempha ya shuga kwa nthawi yayitali
• Zimabwezeretsa kupanga kwa insulin

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

Cholesterol chachikulu ndi chimodzi mwazinthu zofunika kwambiri pakupanga matenda a mtima. Malinga ndi World Health Organisation, zikwapu zoposa 20% komanso zopitilira 50% zam'mtima zimayamba chifukwa cha kuchuluka kwa cholesterol mthupi.

Nthawi zina chomwe chimayambitsa matendawa chimakhala chosinthika, koma cholesterol yambiri imayamba chifukwa cha kuperewera kwa zakudya. Chifukwa chake, kuti muchepetse cholesterol, ndikulimbikitsidwa kutsatira zakudya zapadera zokhala ndi mafuta ochepa.

Zakudya zoterezi sizingakhale zothandiza kwa matenda amtima wokha, komanso kwa odwala matenda a shuga, kapamba, cholecystitis ndi matenda a chiwindi. Komabe, ndikofunikira kukumbukira kuti anthu omwe ali ndi cholesterol yambiri ayenera kudya mosiyanasiyana kuti apewe kuchepa kwa mavitamini, mchere ndi zinthu zina zopindulitsa.

Chifukwa chake, odwala onse omwe amakonda kubadwa kwa atherosulinosis, muyenera kudziwa kuti ndi zinthu ziti zofunikira zomwe zimapezeka mu cholesterol yayikulu, momwe mungaziphike molondola, ndi zinthu ziti zomwe mungagwiritse ntchito pophika komanso momwe mungapangire chakudya kukhala chokoma.

Zakudya zophikira

Maphikidwe a cholesterol okwanira amaphatikiza zakudya zokha zopatsa thanzi kwambiri zomwe zimakonzedwa molingana ndi malamulo a zakudya zabwino. Chifukwa chake, ndi chizolowezi cha atherosclerosis, ndimaletsedwa kudya yokazinga, stewed kapena yophika masamba amafuta ndi nyama.

Zothandiza kwambiri kwa odwala omwe ali ndi cholesterol yambiri amakhala mbale zowotchera, zothira mafuta osaphika, ophika mu uvuni kapena kuwiritsa mumchere pang'ono. Nthawi yomweyo, mafuta a masamba ndi apulosi achilengedwe kapena viniga yavinyo akuyenera kugwiritsidwa ntchito ngati chovala.

Ndikofunikira kupatula kwathunthu m'zakudya zilizonse zakonzedwa zopangidwa ndi mayonesi, monga mayonesi, ketchup ndi masisupu osiyanasiyana, kuphatikizapo soya, popeza mumakhala mchere wambiri. Suzi ziyenera kukonzedwa palokha pamaziko a mafuta a azitona ndi a sesame, yogurt yamafuta ochepa kapena kefir, komanso mandimu kapena mandimu.

Saladi zamasamba ndi mapeyala.

Saladi iyi ndiyathanzi kwambiri, ili ndi mawonekedwe okongola komanso mawonekedwe abwino.

1. Avocado - zipatso ziwiri zapakatikati,
2. Tsabola wa Paprika (Bulgaria) - 1 wofiira ndi wobiriwira 1,
3. Saladi - mutu wamba wa kabichi,
4. Nkhaka - 2 ma PC.,
5. Selari - mapesi awiri,
6. Mafuta a azitona - 1 tbsp. supuni
7. Madzi a mandimu (mandimu) - supuni 1,
8. Mitundu
9. Mchere ndi tsabola.

Sambani masamba a saladi bwino m'madzi ndi kusambalala tating'onoting'ono. Gawani zamkati za avocado ku mwala, peel ndikudula pakati. Pepper mbewu ndi kusema n'kupanga. Nkhaka ndi udzu winawake mapesi kuwaza cubes. Ikani zosakaniza zonse mu mbale yakuya.

Phatikizani mafuta a mandimu ndi mandimu mu kapu, sakanizani bwino ndikuthira masamba. Muzimutsuka amadyera, kuwaza ndi mpeni ndi kuwaza saladi. Onjezani mchere, tsabola wakuda ndikusakaniza bwino. Kongoletsani saladi yomalizidwa ndi sprig ya parsley.

Coleslaw.

White saladi kabichi ndi wowerengeka yothetsera mafuta ambiri a cholesterol, komanso amathandizira kuchotsa poizoni m'thupi. Kuphatikiza apo, imakonza bwino dongosolo logaya chakudya ndipo imathandizira kuchepetsa thupi.

• White kabichi - 200 gr.,
• Kaloti - 2 ma PC.,
• Anyezi - 1 pc.,
• Maapulo okoma ndi wowawasa - 1 pc.,
• Mafuta a azitona - 1 tbsp. supuni
• Mitundu
• Mchere

Dulani kabichi kukhala mizere yopyapyala, kuwaza mchere ndi phala pang'ono ndi manja anu. Dulani anyezi m'mphetezo theka, ndikuikamo mbale yaying'ono ndikuwonjezera 1 tbsp yamadzi ndi viniga. supuni. Kuchokera pa apulo, kudula pakati ndikudula mu cubes. Sinthani kabichi mu chidebe chozama, onjezerani kaloti wokazinga ndi maapulo osankhidwa.

Finyani bulb yoyera ndikuikanso saladi. Kuwaza amadyera ndi kuwaza masamba pamenepo. Thirani mafuta azitona pa saladi ndi mchere ngati pakufunika kutero. Sakanizani bwino ndikukongoletsa ndi zitsamba zatsopano.

Msuzi wa nkhuku ndi buckwheat.

Mafuta msuzi wamafuta samalimbikitsidwa kwa anthu omwe ali ndi cholesterol yambiri. Koma msuzi wa nkhuku uli ndi michere yambiri, ngati utakonzeka bwino, umakhala ndi cholesterol yochepa.

1. Chifuwa cha nkhuku - pafupifupi 200 gr.,
2. Mbatata - 2 tubers,
3. Buckwheat groats - 100 gr.,
4. Karoti - 1 pc.,
5. Anyezi - 1 pc.,
6. Mafuta a azitona - 1 tbsp. supuni
7. Mitundu
8. Mchere ndi tsabola.

Sumutsani chifuwa cha nkhuku bwino, ikani poto ndikuthira madzi ozizira oyera. Ikani mphikawo pachitofu, kubweretsa kwa chithupsa, kuchepetsa kutentha pang'ono ndikusiya kuphika kwa mphindi 10. Kenako kukhetsa msuzi woyamba, kutsuka poto kuchokera ku chithovu, kuyikanso bere la nkhukuyo, kutsanulira madzi oyera ndikuphika mpaka wachifundo kwa maola 1.5.

Senda mbatata ndi kudula mu cubes. Chotsani peel pa anyezi ndikudula mkate wambiri. Sendani kaloti ndi kabati pa grarse coar. Thirani mafuta a azitona mu poto wa preheated, onjezani anyezi ndi mwachangu kwa mphindi. Onjezani kaloti ndi mwachangu mpaka anyezi atakhala golide.

Chotsani chifuwa cha nkhuku ku msuzi, kudula mzidutswa ndi kuwonjezera msuzi kachiwiri. Muzimutsuka bwino ndi kutsanulira mu msuzi ndikuphika kwa mphindi 10. Onjezani mbatata ndikuphika kwa mphindi 15. Mphindi 5 musanaphike, onjezani anyezi wokazinga ndi kaloti, mchere ndi tsabola wakuda. Yatsani msuzi womalizira ndi kuwaza ndi zitsamba zosenda bwino. Nthawi yophika moyenerera ya msuziwu ndi ma 2 maola.

Msuzi wa pea ndi masamba ophika.

Ngakhale kuti msuzi uwu wakonzedwa popanda nyama, koma umasanduka wosakoma komanso wosangalatsa, ndipo nthawi yomweyo umakhala wopanda mafuta m'thupi.

• Biringanya - yayikulu kapena 2 yaying'ono,
• Tsabola - 1 wofiira, wachikasu komanso wobiriwira,
• Anyezi - 1 pc.,
• Garlic - 4 cloves,
• Tomato wophika - 1 akhoza (400-450 gr.),
• Nandolo - 200 gr.,
• Cumin (Zera) - supuni 1 imodzi,
• Mchere ndi tsabola
• Mitundu
• Yogati yachilengedwe - 100 ml.

Dulani biringanya m'mphete, mchere bwino ndikuyika colander. Pakatha theka la ola, muzimutsuka ndi madziwo mu madzi oyera ndikuwuma ndi thaulo la pepala. Chotsani nthangala mu tsabola wa belu ndikudula mu cubes. Sulutsani anyezi ndi kuwaza osachepera.

Pakani pepala kuphika ndi mafuta a masamba, ikani masamba omwe anakonzedwa kale, akumwa mafuta, mchere ndi tsabola. Ikani pepala lophika mu uvuni ndikuphika masamba pamtunda wa madigiri 220 kwa mphindi 20, mpaka atapeza kuwala kwa golide.

Muzimutsuka nandolo bwinobwino, ikani poto ndi kuwonjezera tomato. Pogaya chitowe mu matope kupita ku boma la ufa ndikuthira mu poto. Thirani chilichonse ndi madzi ozizira, kuyatsidwa pamoto, kubweretsa kwa chithupsa ndikuphika kwa mphindi 40-45. Onjezani masamba ophika pambale, mchere, tsabola ndi kuwaza ndi zitsamba zosenda bwino. Musanatumikire, ikani mbale ya supu 1 tbsp. supuni ya yogurt.

Turkey ndi masamba.

Maphikidwe a cholesterol ambiri nthawi zambiri amaphatikiza zakudya zamagulu, zomwe ndizothandiza kwambiri zomwe ndi fillet. Ili ndi mafuta ochepa komanso yabwino kwambiri wathanzi. Siyenera kuyikidwa kuphika kolimba, kotero fillet turkey ndiyowona bwino.

1. Turkey bere (filet) -250 gr.,
2. Zukini - masamba 1 ochepa,
3. Kaloti - 1 pc.,
4. Tsabola wa Bell - 1 pc.,
5. Anyezi - 1 pc.,
6. Yogurt - 100 ml.,
7. Garlic - 2 cloves,
8. Mitundu
9. Mchere ndi tsabola.

Tsuka chifuwa, pukuta ndi thaulo la pepala ndipo pangani mabowo ang'onoang'ono mbali zonse ziwiri. Zukini adadula mphete. Sendani ndi kuwaza kaloti. Sendani anyezi ndi kudula pakati mphete zina. Ikani chifuwa cha Turkey kukhala chophika pang'ono, mchere ndi tsabola. Valani chithunzicho ndi anyezi, kaloti, ndikufalitsa mphete za zukini pamwamba. Steam kwa mphindi 25-30.

Sulutsani adyo, idutsani ndikusindikiza ndikuwonjezera pa yogati. Pogaya amadyera ndi mpeni wakuthwa ndikuthira mu msuzi wa adyo-yogurt. Sakanizani msuzi bwino. Ikani bere yokonzedwera pambale ndi masamba ndi kutsanulira msuzi wa adyo.

Trout pa pilo-anyezi.

Nsomba ndi imodzi mwazakudya zofunika kwambiri kuti muchepetse cholesterol yoyipa. Iyenera kuphatikizidwa muzakudya zanu, ngati si masiku onse, ndiye kangapo pa sabata. Komabe, ndikofunikira kusankha mitundu yosiyanasiyana ya nsomba, monga trout, yomwe ili ndi cholesterol yochepa kwambiri.

• Trout ndi nyama yaying'ono wamba,
• Mbatata - 2 ma PC.,
• Anyezi - 1 pc.,
• Anyezi wobiriwira - gulu laling'ono,
• Garlic - 3 cloves,
• Mitundu
• Mchere ndi tsabola.

Dulani nsomba kudutsa m'magawo, ikani mbale yayikulu, kuwaza ndi mchere ndikuchoka kwa mphindi 20. Kenako chotsani khungu ku nsomba ndikuchotsa njere. Muzimutsuka mbatata, kuzisenda ndi kudula m'magulu ozungulira a 0.5 cm.

Chotsani mankhusu anyezi ndi kudula mphete. Sendani ndi kuwaza cloves wa adyo. Dulani amadyera kwambiri bwino. Pukuta pepala kuphika ndi mafuta a masamba, tsegulani mphete za mbatata pa icho, chivundikirani ndi mphete za anyezi, kuwaza ndi adyo, zitsamba, mchere ndi tsabola. Ikani zidutswa za trout pamwamba pa chilichonse.

Valani pepala kuphika ndi zojambulazo ndikuyika kuphika mu uvuni kwa theka la ola kutentha kwa madigiri 200. Chotsani mbale yomalizira mu uvuni, ndi kusiya zojambulazo kwa mphindi 10 osachotsa zojambulazo. Tumikirani nsomba ndi masamba.

Zakudya zomwe zili ndi cholesterol yayikulu ziyenera kutsatidwa moyo wonse.

Mchere wabwino kwambiri

Ngati pali kuphwanya kagayidwe ka cholesterol, mutha kugwiritsa ntchito keke yaessimmon ndi blueberry.

Mchere uwu ndiwofunika osati kwa anthu omwe ali ndi cholesterol yambiri, komanso kwa odwala matenda a shuga. Keke iyi ilibe shuga ndi ufa, zomwe zikutanthauza kuti zimathandiza kuchepetsa kunenepa kwambiri.

Pa mayeso mufunika walnuts - 80 g., Madeti - 100 g., Ground Cardamom - uzitsine.

Podzazidwa mukufunikira supimmon - zipatso ziwiri, masiku - 20 gr., Cinnamon - uzitsine, madzi - chikho cha ¾, agar-agar - ¾ supuni.

Zodzaza ndi izi:

1. Achisanu Blueberries - 100 gr. (mutha kutenga ma curators akuda, ma buliberries ndi zipatso zina zomwe mumakonda),
2. Agar-agar - ¾ supuni,
3. Stevia shuga wogwirizira - 0,5 tsp.

Chotsani mabuliberiya mufiriji, muzimutsuka mwachangu ndi madzi ozizira, ikani mumbale ndikuchoka kuti muwonongeke. Ikani mtedzawo mu blender, pukuta kumayiko ochepa zinyenyeswazi ndikuthira mbale. Pogwiritsa ntchito burogu, pindani masikuwo kukhala phala lakuda, onjezerani mtedza, Cardamom kwa iwo ndikuyang'ananso chidacho mpaka mtanda utapeza kufanana.

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

Tengani mbale yophika ndikuwongolera pansi ndi pepala lachikopa. Ikani zosakaniza zomata zamtundu wake ndi zosakaniza bwino. Ikani chikombole mufiriji kwa pafupifupi maola awiri, kenako konzekerani mufiriji. Panthawi imeneyi, muyenera kuchita zodzaza, zomwe muyenera kuphika mu blender puree kuchokera ku Persimmon, madeti ndi sinamoni.

Sakani zipatso zomalizidwa ku stewpan ndikuyika pang'ono. Puree iyenera kutentha ndi kutentha pang'ono kuposa kutentha kwa mpweya. Kusakaniza kuyenera kumakhalitsidwa nthawi ndi nthawi. Thirani madzi muchidebe china, ikani agar-agar ndikuyika pachitofu. Kupitilizabe kupitiliza kubweretsa madzi kwa chithupsa.

Kusunthira mbatata yosenda ndi supuni, kuthira madzi owonda ndi madzi ndi agar-agar ndikusakaniza bwino. Chotsani mawonekedwe a mtanda kuchokera mufiriji ndikutsanulira mawonekedwe. Siyani kuzizirira kwa kutentha kwa firiji, kenako ndikuyika mufiriji kuti ikhale yolimba.

Thirani madzi a mabulosi omwe atulutsidwa mukamazungulira mabuliberi mu kapu ndikuwonjezera madzi, kuti voliyumu yake ndi 150 ml. (¾ chikho). Thirani madzi mu saucepan, kuwonjezera agar-agar ndi kuwiritsa, osayiwala kusuntha nthawi zonse.

Chotsani keke mufiriji, ikani zipatsozo ndi kutsanulira pamwamba. Lolani kuti kuzizire, kenako ndikuyika mufiriji kwa maola osachepera atatu, ndipo makamaka usiku. Keke yotereyi imakhala chokongoletsera chabwino holide iliyonse.

Momwe mungadyere ndi cholesterol yayikulu akufotokozedwa mu kanema m'nkhaniyi.

• Imakhazikika pamisempha ya shuga kwa nthawi yayitali
• Zimabwezeretsa kupanga kwa insulin

Nyemba za Cholesterol ndi katundu wawo wopindulitsa

Cholesterol ndi lipid kapena mafuta omwe, amapanga m'chiwindi, amakhudzidwa mwachindunji ndi kugwira ntchito kwa thupi lonse. Ndi kuchuluka kwake, mavuto akulu azaumoyo angabuke. Njira imodzi yochepetsera nkhani yake ndikudya nyemba. Tiyeni tiwone chifukwa chomwe mulingo umakwera ndi momwe ma nyemba, mphodza, nyemba ndi nyemba zimagwira pamenepa ndi cholesterol. Komabe, choyamba, muyenera kuzindikira kuti si mitundu yonse ya mafuta yomwe imavulaza thupi.

Cholesterol ndi ntchito zake

Iyo, monga tanena kale, ndi mafuta ndipo mapangidwe ake amapezeka m'chiwindi. Ili m'thupi la munthu, lomwe lili mu khungu lililonse la madzi am'mimba, omwe ndi gawo lakunja.

• LDL - lipoproteins wotsika kwambiri (cholesterol yoyipa),
• HDL - lipoproteins yapamwamba (cholesterol yabwino).

Cholesterol chabwino ndichofunika kwambiri pakapangidwe ka metabolic m'thupi ndipo imagwira ntchito zambiri.

Kuopsa kowonjezera mafuta m'thupi

Nthawi zambiri zimayambitsa matenda akulu monga:

• atherossteosis - kutsekeka kwa mitsempha yamagazi chifukwa cha mapangidwe ake,
• matenda a mtima
• myocardial infaration
• angina pectoris
• matenda ena a mtima, komanso mtima wamitsempha.
• sitiroko
• ischemia.

Njira zochepetsera

Njira zosavuta ndi izi: kudya, kusiya zizolowezi zoipa, kumwa mankhwala, kuchita masewera olimbitsa thupi, wowerengeka azitsamba.

Njira yoyenera komanso yofunikira yochepetsera cholesterol. Chakudyacho chimachepetsa kudya kwakakudya chamafuta ndi maswiti. Kuphatikiza apo, pezani zakudya musanakagone.

Zithandizo za anthu

Masiku ano, pali ambiri a iwo. Ambiri aiwo amathandizadi kukhala wathanzi ndikuyeretsa makhoma amitsempha yamagazi, kubwezeretsa unyamata wawo komanso zotanuka.

Apa, kugwiritsa ntchito adyo, kugwiritsa ntchito maphikidwe ogwiritsa ntchito mafuta a azitona ndi ena ndizofunikira kwambiri. Maunda monga mphodza, nyemba, nandolo, ndipo, ndizosangalatsa, anapiye amathandizanso kuti achepetse mulingo wake.

Ubwino Wazipatso

Ziphuphu zakhala zikupezeka patsogolo kwambiri kwa zaka zambiri ku Russia ndi maziko azakudya za anthu. Ndipo katundu wofunikira anali wofunika panthawiyo, ndipo ndi wofunikira kwambiri tsopano.

Kuchuluka kwa mapuloteni m'miyendo ndi pafupi ndi zopangidwa ndi nyama, koma kumamwa bwino. Amakhala ndi kuchuluka kwa ma asidi omwe anthu amafunikira, komanso mafuta, mavitamini, michere. Nandolo, mwachitsanzo, zimakhala ndi anti-sclerotic. Potaziyamu ndi folic acid wopezeka mu nyemba amateteza thupi la munthu ku matenda opatsirana, kuyeretsa magazi ndi mitsempha yamagazi. Vitamini B m'miyendo imapereka chiopsezo cha mtima komanso matenda a mtima. CHIKWANGWANI ndi zakudya zamafuta zimathandizira kukonza kwam'mimba. Manganese omwe ali nawo amathandizira kulimbitsa komanso kusintha mkhalidwe wa tsitsi.

Malinga ndi akatswiri azakudya, ngati munthu amadya mpaka magalamu 150 tsiku lililonse, ndiye kuti atatha masiku 14, kuchepa kwa cholesterol kumakhala kowonekera pakuwunika. Malinga ndi kafukufuku wa AMS, mlingo woyenera kwambiri wa mankhwala omwe munthu amamwa ndi izi ndi ma kilogalamu 20 pachaka. Monga momwe machitidwe akuwonetsera kwa mwezi wakudya nyemba, nandolo, mphodza, anapiye, nyemba ndi mbewu zina zofananira, kuchuluka kwa cholesterol kumachepetsedwa ndi 10%.

Kuphatikiza pa zomwe tafotokozazi, kugwiritsa ntchito nyemba ndizofunikira kwambiri pakudya komanso zamasamba. Izi ndichifukwa choti amapatsa mapuloteni, koma popanda kutsagana ndi mafuta omwe amapezeka mumtundu uliwonse wa nyama, ngakhale konda. Zovala zonse za miyendo zimadziwika ndi izi, koma soya ndi anapiye amatenga mbali yapadera.

Toypeas kapena chickpeas amalemeretsedwa ndi mapuloteni, omwe amaphatikizapo ma amino acid ofunika, ndiye kuti, omwe sanapangidwe ndi thupi laumunthu. Komanso, momwe limapangidwira limaphatikizapo wowuma, lipids pamlingo wokulirapo kuposa malezala ena. Kuphatikiza apo, zimaphatikizapo oleic ndi linoleic acid, komanso ulusi wazakudya zambiri.

Cocpea, chifukwa cha kapangidwe kake, ndizofunikira kwambiri pakuchepetsa cholesterol yoyipa ndikulimbana mosavuta ndi ntchito yake, ntchito zomwe apatsidwa. Zotsatira zake zidafika 20%.

Soya - Nyemba Wapadera

Wowonda chifukwa ali ndi katundu wapadera, monga wapawiri:

• moyenera amachepetsa cholesterol yoyipa,
• kumawonjezera kuchuluka kwa cholesterol yabwino.

M'mbuyomu, soya sinaperekedwe chisamaliro chokwanira, ndipo sinagwiritsidwe ntchito ngati mankhwala. Zimagwiritsidwa ntchito ngati chakudya m'mbale, zakudya, ndi maswiti. Ena mpaka amalankhula za momwe zimapwetekera thupi.

Kafukufuku wambiri wachitika pazotsatira zake ndipo ambiri aiwo atsimikizira kuti zimabweretsa zabwino zakepi. Asayansi sanadziwebe tanthauzo lomwe limathandizira kuchepetsa mulingo woyipa ndikuwonjezera cholesterol yabwino, koma, m'malingaliro awo, zinthu zachilengedwe - isoflavones imagwira ntchito motere.

A wapadera zimatheka mwa kudya ndi ena mankhwala opatsa thanzi komanso chakudya chamagulu oyenera.

Ena maphikidwe odana ndi cholesterol

Zakudya zochepa zosavuta komanso zopanda thanzi kuti muchepetse cholesterol yanu yoyipa. Njira yabwino ikhoza kukhala kuphatikiza mandimu ndi mpunga, komanso nguluwe zophukira ndi tirigu wophukira. Poterepa, zotsatira za kusintha matenda a cholesterol zidzakhala bwino.

Inde, zimawoneka ngati zopatsa mphamvu komanso zopweteka, koma nyemba zimasintha. Zofunika: nyemba kapena nyemba, azungu omenyedwa, msuzi wa salsa.

Msuzi wokongoletsa

• mbatata zina - zidutswa 2-3,
• mphodza - 200 magalamu,
• anyezi - chidutswa chimodzi,
• kaloti - 1 chidutswa.

Osamaphika anyezi ndi kaloti, muyenera kuyambitsa zatsopano, kotero mavitamini ambiri amasungidwa.

Nyemba Zokongoletsedwa - Zokoma ndi Zaumoyo

• nyemba zilizonse: nyemba, anapiye, nandolo kapena mphodza,
• masamba
• phwetekere phala kapena msuzi.

Wiritsani nyemba mpaka kuphika. Masamba, mwachangu mu poto kapena mphodza. Onjezani nyemba ku mbale, kutsanulira masamba, kutsanulira phwetekere kapena msuzi. Ndi chakudya chamadzulo ichi, za mbatata, komanso mpunga, mutha kuyiwala.

Nandolo Yophika ndi Turkey - Cholesterol Snack

• adyo
• uta
• chillies ofiira,
• uzitsine mchere
• tandera tand.

Momwe mungaphikire: ikani chomaliziracho mbale zosaphika mafuta, kuwaza ndi zokometsera ndikuyika mu uvuni wofundidwa mpaka madigiri 200. Mbale izikhala yokonzeka mumphindi 25,

Yophika nandolo kapena nyemba

Thirani magalasi amadzi ndi madzi usiku. M'mawa, sinthani madzi ndikuphika nyemba ndi nandolo mpaka kuphika. Zakudya izi zithandiza kuchepetsa cholesterol ndi 10-15%. Gawo lomwe linatsatiridwa liyenera kudyedwa pawiri. Popewa kupangika kwa mpweya m'matumbo, muyenera kuwonjezera uzitsine wa koloko yophika ndi madzi.

Ma Leamu: nyemba, nandolo, nyemba, mphodza, anapiye kapena ena okhala ndi cholesterol amagwira ntchito yofunika kwambiri ndipo amathandizira othandiza kuchepetsa mulingo wake. Soy, nawonso, amakhala ndi gawo lapadera, osanyalanyaza. Maphikidwe osavuta komanso kugwiritsa ntchito zosachepera ma gramu 150 a zinthu zamtunduwu zimapulumutsa thanzi ndi moyo, komanso, kuwonjezera. Mukungoyenera kusintha kadyedwe kanu, moyo wanu komanso atherosulinosis, komanso mavuto ena sangakhale owopsa.

Momwe mungayeretse bwino magazi a m'magazi a cholesterol?

Nthawi ndi nthawi, mumamva anzanu akukambirana za momwe angatsukire ziwiya kuti athane ndi mavuto azaumoyo. Mawu akuti "kuyeretsa ziwiya" ali mophiphiritsa, mwaluso mwachilengedwe. Sichikuwonetsa chinthu chomwe chimagwirizana ndi zaumoyo ndipo nthawi zambiri chimapweteketsa mutu wa anthu otheka. Madokotala amafunikira kumveketsa: kodi tikatsuka chiyani ndi ziwiya ziti?

Kodi kuyeretsa bwanji mthupi lathanzi?

Pali mitundu itatu yamadzi yamatumbo m'thupi: ochepa, venous ndi lymphatic. Amakhala "mapaipi" pazinthu zomwe zimagwiritsidwa ntchito. Zinthu zovulaza, zopangira minyewa, kaboni dayokisa, ma virus ndi ma bacteria, zinthu zomwe sizimangoyenda m'magazi, koma zili m'mapuloteni, mafuta ndi chakudya, ndimagawo amchere ndi ma asidi, chinsinsi cha timinyewa tambiri ndi mahomoni.

Kuti muchotse zinthu zosafunikira pamafakitale amwazi, pali chiwindi - "fakitale" yachilengedwe yochotsa ziphe. Impso zimasefa magazi kudzera m'mazira owonda kwambiri, kuyesa kutenga chilichonse chomwe mukufuna ndikuchotsa poizoni. Maselo omwe akupha omwe amagwiritsa ntchito mankhwala osokoneza bongo samaukira tizilombo tating'onoting'ono ndipo samangowononga, koma tisiyeni chidziwitso kwa ana awo pamutu wa "bwenzi kapena mdani". Minyewa yofatsa-acini mumitsempha yamapapu imapereka kusinthana kwa mpweya ndikupanga maselo amwazi ndi okosijeni.

Chifukwa chake, kuti tisunge machitidwe oyeretsa pamlingo wokwanira, ndikokwanira kukhala ndi ziwalo zathanzi kapena osasokoneza ntchito yawo ndi zochulukitsa zambiri zosafunikira (kudya mafuta ambiri, mowa, kusuta fodya, kugwiritsa ntchito mankhwala osokoneza bongo).

About cholesterol

Cholesterol imayikidwa ngati chinthu chovulaza chomwe chingapangitse matenda a mtima osasinthika - atherosulinosis. Ili mu mawonekedwe a lipoprotein m'magazi, omangidwa ndi mapuloteni. Ma lipoprotein ena otsika kwambiri amatha kuikidwa mu membrane wamkati wamitsempha yayikulu komanso yapakatikati yowonongeka ndi ma virus, makamaka m'malo a nthambi. Pambuyo pake, zolembera zamtundu wa atherosselotic zimapangidwa khoma la chotengera, lomwe limakhala ndi calcium (laimu) mkati.

Anthu ambiri amakhulupirira kuti kuyeretsa kwamitsempha yamagazi kuchokera ku cholesterol kumaphatikizapo kuchotsa zolembera, kumasula magazi kuti magazi azigwira ziwalo zamkati, kukonza magazi ndi kubwezeretsa ntchito. Ndikosavuta kugwiritsa ntchito nthano zotere kuti mupeze ulesi ndi kusafuna kugwira ntchito yathanzi.

Njira zochepetsera cholesterol yamagazi

Kuchepetsa kuchuluka kwa cholesterol "yoyipa", njira zingapo zothetsera:

• chepetsani kapangidwe ka lipoproteins m'chiwindi - mwina mothandizidwa ndi ma statins, mankhwala omwe amakhudza njirayi (simvastatin, atorvastatin, rosuvastatin),
• imathandizira kugwiritsidwa ntchito kwa lipoprotein ndikuchotsa m'thupi - izi zimachitika ndi mankhwala omwe amamanga mafuta achilengedwe kuti achotse cholesterol m'matumbo, nicotinic acid mwa kuchepetsa mitsempha yamagazi ndikuwongolera kutuluka kwa magazi kumawonjezera kuchuluka kwa cholesterol "yabwino",
• kupititsa magazi kudzera pazosefera zomwe zitha kugwira cholesterol,
• kuchepetsa kudya kolesterol ndi chakudya - ndikofunikira kuti mufike pazakudya zomwe sizofunikira monga nthawi yotsuka, koma yesani zakudya zopatsa thanzi pofika zaka zanu,
• gwiritsani ntchito wowerengeka azitsamba, nthawi zambiri zochita zawo zimapangidwa kuti zithandizire ntchito yoyeretsa ziwalo ndikuwonjezera kagayidwe kokwanira, kupereka kuchuluka kwamavitamini ndi michere, ma acid achilengedwe, kuwononga tizilombo komanso kuyambitsa chitetezo chokwanira.

Njira ya extracorporeal hemocorrection

Chinsinsi cha njirayi ndi kuyeretsa kwamakina magazi kuchokera ku cholesterol ndi zinthu zina zovulaza. Wodwala wodwala amene amakhala pafupi ndi chipinda chogwiriramo ntchito, 200-400 ml ya magazi amakokedwa, umadutsidwa kudzera mu mafayilo apadera ndikulowetsanso mtsempha. Njira zotere ziyenera kudutsa mpaka 7-10. Inde, kuchuluka konse kwa magazi (4.5 - 5 l) sikungasinthidwe. Wodwalayo kwakanthawi amamva kusintha chifukwa chakuwonjezereka kwa magazi kupita ku ubongo, kuchotsera mchere pazitsulo zolemetsa, ndiye kuti zizindikiro za atherosclerosis zimawonjezereka.

Kutsukidwa kwa zakudya

Zofunikira pakudya zimatsika kuti zizipatulidwa ku chakudya kapena zoletsa: mafuta, nyama yokazinga ndi yosuta, soseji, sosi zotentha ndi zokometsera, mafuta anyama ndi nyama, maswiti ndi zinthu zophikira, makeke, kirimu wowawasa ndi mayonesi, mtedza, mkate yoyera, mowa ndi kaboni zakumwa zokoma.

Mutha kudya: nkhuku yophika kapena yophika ndi nyama ya nyama, mafuta a masamba, zamphesa monga zipatso, masamba ambiri ndi zipatso, nsomba zowiritsa, mkaka wowonda, kefir ndi tchizi chanyumba, rye mkate ndi chinangwa, tiyi wobiriwira komanso wakuda, khofi osaposa chikho chimodzi patsiku.

Ulamuliro wakumwa: kuti dziko likhale labwino kwambiri, ndikofunikira kumwa tsiku lililonse kuchokera ku theka ndi theka mpaka malita awiri a madzi oyera. Kuchuluka kumeneku sikuphatikiza msuzi, zipatso za stewed, tiyi, khofi ndi mbale zina zamadzimadzi.

Akatswiri akukhulupirira kuti kwa mwezi wazakudya zotere, mutha kutsitsa cholesterol ndi 10% popanda mankhwala.

Zitsanzo za maphikidwe oyeretsa wowerengeka

Thirani 300 g wa adyo ndi mandimu khumi ndi peel kudzera chopukusira nyama, sakanizani, ikani mtsuko wa lita zitatu ndikutsanulira madzi otentha owira, kusiya kwa masiku atatu. Mutapumira, imwani kapu 1/3 katatu patsiku musanadye. M'malo mwa madzi, mutha kuwonjezera uchi umodzi wa uchi, sakanizani bwino ndikutenga supuni zinayi masana.

Mowa tincture wa ndimu imodzi, mitu iwiri ya adyo ndi masamba asanu osweka a laurel kwa theka la lita imodzi ya vodika. Kuumirira kwa mwezi umodzi. Mukamaliza kudya, tengani supuni ziwiri mutatha kudya.

Kutengedwa kwa udzu wosafa, wort wa St. John, maluwa a chamomile ndi masamba a birch amakonzedwa m'njira yabwino mu thermos. Thirani supuni ya tiyi yonse, kutsanulira magalasi awiri amadzi otentha, osanenanso kupitirira mphindi makumi awiri. Khalani ndi kumwa m'mawa ndi madzulo. Kupititsa patsogolo kuyeretsa mafuta m'thupi, tikulimbikitsidwa kuwonjezera uchi.

Kapangidwe kakapangidwe ka masipuni asanu a singano zing'onozing'ono, zikuni zitatu za anyezi ndi m'chiuno mwake zimapangidwa usiku wonse mu lita imodzi ya ma thermos. Imwani masana atatu kapena anayi Mlingo ndi uchi.

Pa zoyeretsa zotere, muyenera kukumbukira za kuthekera kwa kusalolera kwa zosakaniza zina. Njira zamankhwala zimayenera kubwerezedwanso katatu. Ndipo ndizabwino kuwonjezera masewera olimbitsa thupi, kuyenda, kusambira kudziwe kuti ndikadye. Onetsetsani kuti mwayang'ana cholesterol mulinso dokotala.

Momwe mungachepetse cholesterol yamagazi ndi zakudya

Kudya ndi cholesterol yayikulu kumaphatikizapo kupatula chakudya chomwe chimakhala ndi zochuluka - izi ndi chakudya chochokera ku nyama, i.e. nsomba, mkaka, nyama, offal. Lamulo loyambirira la zakudya ndi kuchepetsa zakudya zamafuta. Chifukwa chake magawo a nyama amafunika kuchepetsedwa kukhala 100-150 g, nkhuku ya peel, kutaya kirimu wowawasa ndi zonona, batala ndi mayonesi. Kuphatikiza pa malamulowa, muyenera kumvera maupangiri ena ochepa:

1. gwiritsani mandimu kapena mafuta a azitona monga mavalidwe a saladi,
2. Gwiritsani ntchito njira zofunikira kuphika: kuwira, kutsitsa, kuphika, kuwotcha,
3. kuphatikiza zowonjezera zambiri zopezeka mumasamba
4. idyani pafupipafupi, koma m'magawo ang'onoang'ono ndikupumula kwa maola atatu mpaka anayi,
5. ndi zakudya za masiku atatu patsiku, chitani zokhwasula-khwasula.

Momwe mungagwiritsire kudya zakudya zamafuta ambiri mwa akazi ndi amuna

Chakudya chochepetsera cholesterol chimawonetsedwa makamaka kwa iwo omwe ali ndi vuto la mtima kapena omwe ali pachiwopsezo cha pathologies oterowo. Ndi kusasamala mu menyu wazakudya kwa sabata kuti muchepetse cholesterol, muyenera kuphatikiza mafuta achilengedwe a polyunsaturated. Amapezeka m'madzi am'madzi am'madzi, nsomba zam'madzi ndi mafuta am'madzi. Kuchuluka kwa cholesterol yomwe ilowa mthupi ndi 300 g, koma kuti muchepetse mlingo wake ndikofunikira kuti muchepetse mpaka 250 g ndikupanga menyu malinga ndi chikhalidwechi.

Hypocholesterol

Katunduyu pakapangira zinthu pothandiza thupi, chifukwa ndi kofunikira pakupanga maselo a cell, amatenga nawo gawo pakulimbitsa chitetezo cha mthupi. Choyambirira kuchita ndikuwerengera kuchuluka kwa zakudya zomwe zimalimbikitsidwa kuti ziziphatikizidwa mumenyu yazakudya kwa sabata kuti muchepetse cholesterol:

1. Zakudya zamapuloteni ziyenera kucheperachepera: kuchuluka kwa mapuloteni a tsiku ndi tsiku kuyenera kukhala 80-100 g. Hypocholesterolemic zakudya ziyenera kutengera khansa ya nkhuku yopanda khungu, nsomba, mapuloteni a masamba omwe amapezeka mu nyemba, mtedza, nandolo kapena soya.
2. Mulingo wamafuta tsiku ndi tsiku ndi 40-50 g. Izi zimaphatikizapo mafuta a masamba: azitona, zopendekera, sesame ndi mpendadzuwa.
3. Zakudya zomanga thupi zimangofunika kukhalanso ndi mphamvu zambiri, choncho zakudya zosakwiya zokha ziyenera kudyedwa: zipatso, ndiwo zamasamba, buledi, tirigu, tirigu wolimba.

Hypolipidemic

Njira iyi yazakudya ikusonyezedwa kwa kuperewera kwa lipid metabolism, i.e. mafuta m'thupi. Kuphatikiza pa cholesterol, pamakhalanso ma triglycerins ndi phospholipids. Chakudya chobwezeretsa metabolism yamafuta ndikuwonjezera kuchuluka kwamafuta a masamba ndikuchepetsa kapena kuthetseratu nyama. Zakudya zomwe zili pazakudya kwa sabata kuti muchepetse cholesterol ziyenera kukhala zama calorie ochepa, koma zopatsa thanzi. Ntchito zina ziyenera kuphatikiza mapuloteni ochepa momwe amapangira nyama yopanda mphamvu, zopatsa mphamvu zovuta zopezeka mumaphala ndi CHIKWANGWANI kuchokera ku zipatso ndi ndiwo zamasamba.

Katundu wa Cholesterol

Zinthu zonse zitha kugawidwa pakukweza ndi kutsitsa cholesterol. Zakale zimalimbikitsidwa kuti zizigwiritsidwa ntchito mokwanira kapena pang'ono, ndipo zotsalazo ziyenera kuphatikizidwa muzakudya zambiri. Ndikuphatikiza mndandanda wazakudya zomwe zakulimbikitsidwa komanso zoletsedwa, mutha kukonza mndandanda wazakudya zanu zamasiku onse pasadakhale sabata limodzi, chifukwa kudya pamenepo kuti muchepetse cholesterol imatha kukhala nthawi yopanda malire.

Kukweza mafuta m'thupi

Mndandanda Woletsedwa wazinthu

• cutlets
• nkhumba
• mwanawankhosa
• mafuta
• amaba
• zomata
• masoseji
• nyama yonyansa, i.e. mapapu, chiwindi, impso ndi ubongo
• ankasuta nyama
• nyama yamzitini
• masoseji
• masoseji
• nyama yofiira
• khungu la mbalame

Zopangidwa ndi nsomba ndi nsomba zam'madzi

• nsomba tambala ndi chiwindi
• osoweka
• nsomba zazinkhanira
• shrimp
• nkhanu
• sturgeon

Chakudya choyamba

Zakumwa Zoziziritsa kukhosi

Kokonati ndi mafuta a kanjedza, nkhumba ndi mafuta ophikira, margarine, mafuta oyeretsa masamba

Mitundu yamkaka yamkaka yambiri, makamaka yokoma

Kusangalatsa cholesterol m'thupi

Cholesterol yotsitsa zakudya

Chipatso ndi khungu, kupatula nthochi ndi mphesa

Zinthu zamafuta ochepa mkaka

Zatsopano, zophika kapena zophika masamba

Mkate wowola

• madzi amchere
• chakumwa cha zipatso
• mwatsopano madzi owira
• madzi oyera

Zakudya zamafuta

Chakudya chokoma komanso chopatsa thanzi chokhala ndi cholesterol yayikulu ndi mphika wamtchire ndi mbatata. Chifuwa chisanafike chisoti chophika kwa maola 1-1,5. Msuzi momwe bere linaphikidwamo liyenera kutulutsidwa. Wiritsani pang'ono m'madzi atsopano ndikudzaza mbatata. Mbatata zitaphika, muyenera kuwonjezera masamba - tomato ndi tsabola.Wiritsani mphindi zowerengeka ndikuwonjezera parsley ndi katsabola. Kuthira mbatata zosenda bwino kumalimbikitsidwa mukaphika.

Turkey wokhala ndi mbatata

Chakudya china chosangalatsa cha cholesterol ndi bere la nkhuku yophika ndi uvuni. M'mbuyomu, amatha kuzifufuza muzitsamba zosiyanasiyana zokometsera. Nyama iyenera kuziriridwa kwa mphindi 30, kenako ndikuwuphika kwa mphindi 60. Kutentha kuyenera kukhala mozungulira 1800C. Choyang'aniracho chimakhala chowutsa mudyo komanso chonunkhira komanso choyenera monga chowonjezera cha phala, msuzi wamasamba, etc.

Nyama msuzi puree ndi yabwino kwa anthu omwe ali ndi cholesterol yambiri. Pa chakudya ichi muyenera zinthu zotsatirazi:

Komanso mu supu iyi mutha kuwonjezera mafuta kuti mulawe ndi mchere pang'ono. Choyamba, nyamayi imaphikidwa, ikatha kuwira, madzi amathiridwa ndikuyamba kuthiridwa. Mphindi 20 zitachitika izi, nyamayo imaphikidwabe kenako mbatata zosenda, kaloti ndi udzu winawake zimawonjezeredwa. Pambuyo mphindi 15 zophika, broccoli amawonjezeredwa pamsuzi mpaka atakhazikika. Pambuyo pake, msuzi umachotsedwa pamoto. Chilichonse chomwe chimaphika chimakhala kukwapulidwa ndi blender kuti chikhale mosiyanasiyana cha zonona.

Pali Chinsinsi cha cholesterol yapamwamba - zrazy ndi buckwheat. Ichi ndi chakudya chokoma kwambiri komanso chopatsa thanzi, kuwonjezera apo, kuchuluka kwa mafuta mmalo ndi 8 g, zomwe zikutanthauza kuti kuchuluka kwa mafuta m'thupi kumatsitsidwa. Pophika, muyenera ng'ombe (100 g), mkate pang'ono - pafupifupi 15 g, buckwheat kulawa, batala pang'ono (pafupifupi 5 g).

Buckwheat zrazy

Nyama imafunika kupotozedwa kudzera mu chopukusira nyama, ndikofunikira kuchita kawiri. Thirani mkate m'madzi kapena mkaka, kenako pofinyira ndikuwonjezera forcemeat. Thamanganani limodzi kupyola chopukusira nyama. Buckwheat phala iyenera kuwira mpaka kuphika, kenako kuphika mu uvuni pafupifupi ola limodzi. Batala imawonjezedwa ndi phala.

Wosanjikiza amapangidwa kuchokera ku minced nyama, buckwheat amayikidwa pakati, kenako amaphimbidwa ndi minced nyama. Muyenera kuphika zrazy zoterezi. Mbaleyi amalimbikitsidwa matenda ambiri am'mimba, impso, matenda oopsa, etc.

Phula lalikulu lomwe limathandizira ndi cholesterol ndi oatmeal. Ndikulimbikitsidwa kudya ndi matenda ambiri, monga, ndi pathologies am'mimba, shuga, etc. Oatmeal iyenera m'malo mwa kugwiritsa ntchito masangweji. Mutha kuphika phala mwanjira yakale, kapena mugule phala yapadera. Oatmeal amathanso kuphika m'madzi komanso mkaka wopanda mafuta.

Kuphatikiza apo, mutha kuphika mitundu yonse ya mbewu zamphesa zonse. Mutha kuwadya ndi masamba, nyama yochepa, etc.

Ndikothandiza kudya mpunga, buckwheat, phala la oatmeal, ndikuwonjezera maswiti osiyanasiyana:

• wokondedwa
• zipatso - pichesi, sitiroberi, ndi zina.
• kupanikizana
• masamba
• bowa
• zipatso zouma - ma apricots zouma, prunes ndi zoumba.

Zakudya za nsomba

Madokotala amalimbikitsa kusintha nyama ndi nsomba zam'nyanja kukhala cholesterol yayikulu. Mutha kuphika chakudya chokoma kwambiri - nsomba zophika ndi zonunkhira. Muyenera kutenga zidutswa zochepa za nsomba (mutha kupha nsomba zina) ndikuzikola ndi mandimu kapena laimu. Komanso mchere pang'ono ndi tsabola. Kwakanthawi, nsombazi zimaphikidwa.

Pakadali pano, tomato amayenera kuthiridwa ndi madzi otentha, oboola komanso osadulidwa. Muyeneranso kuwaza basil. Nsombazo zimayikidwa pa zojambulazo zomwe kale zidadzozedwa ndi mafuta a azitona. Kusakaniza kwa phwetekere, basil ndi laimu wosankhidwa kumayikidwa pamiyendo. Zojambulazo ziyenera kukulungidwa ndikuzitumiza ku uvuni kwa mphindi 20, kenako kwa mphindi 10 wina ndi zojambulazo. Mbale yokhala ndi cholesterol yambiri imayenera kudyedwa ndi saladi ya masamba atsopano.

Chofufumitsa nsomba. Kuti muwakonzekere, mumafunika nsomba zamitundu yamafuta ochepa (pafupifupi 300-500 gr). Pogaya nsomba ndikuwonjezera masamba:

• uta
• kolifulawa
• nandolo zachisanu.

Masamba amatha kudulidwa bwino kapena pansi, kupatula nandolo. Zokulawa, mchere, tsabola ndi katsabola zimawonjezeredwa. Ma cutlets amaphikidwa mu uvuni pamapepala azikopa kwa mphindi 15-20.

Ili ndiye gawo loyambira buku la maphikidwe 100 a cholesterol yapamwamba.Chokoma, chathanzi, chodalirika, machiritso (Irina Vecherskaya, 2013) operekedwa ndi athu
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Zinthu Zapamwamba za Cholesterol

Mafuta a azitona amakhala ndi mafuta ochuluka kwambiri. Imawongolera ntchito ya ndulu. Ngati mumamwa mafuta a maolivi pamimba yopanda kanthu tsiku ndi tsiku, ndiye kuti zolembera za cholesterol sizikhala m'manja mwanu.

Cottonseed mafuta amachepetsa cholesterol.

Zamasamba. Amakhulupirira kuti chakudya chamunthu wathanzi chimayenera kukhala ndi masamba 400 a masamba (kupatula mbatata) tsiku lililonse komanso chaka chonse. Osachepera gawo limodzi liyenera kukhala watsopano. Mwa masamba omwe alipo akhoza kupita kabichi, kaloti, beets. Karoti amayeretsa magazi, amachotsa ziphe m'thupi, amalimbikitsa kuyambiranso kwa magazi. Muyenera kudya kaloti awiri patsiku. Turnip ili ndi mphamvu yotsitsa mafuta m'thupi. Biringanya, mavwende onse ndi squash mbewu ndizothandiza: nkhaka, zukini, zukini, dzungu.

Saladi imabweretsa folic acid ku thupi, imathandizira kukula kwa maselo atsopano m'thupi.

Kuyambira nkhuku, muyenera kudya nkhuku ndi nkhuku (bakha ndi tsekwe ndi zakudya zomwe zimakhala ndi cholesterol yambiri). Nkhuku ziyenera kuphikidwa popanda khungu, chifukwa zimakhala ndi mafuta ambiri komanso mafuta.

Kuchokera ku nyama, munthu ayenera kudya nyama yamwana wamchere, mutton wachinyamata wopanda mafuta owoneka, ng'ombe yokhala ndi mafuta ochepa, komanso kalulu.

Nsomba ndi nsomba zam'nyanja. Nsomba zizikhala m'zakudya nthawi zonse, ndipo zonenepa zomwe ndizonenepa, ndizothandiza kwambiri zomwe zimabweretsa. Kugwiritsa ntchito nsomba nthawi zonse sikungalole kuti cholesterol iyike pamitsempha yamitsempha yamagazi. Nsomba sizikhala zodula. Ngakhale hering'i wamba amakhala ndi mavitamini A, B, D, omega-atatu acids. Sardines, sprats, mackerel, nsomba, hering'i - 2-3 servings ya 200-400 g pa sabata. Tuna, cod, haddock, flounder - popanda choletsa.

Zamoyo zilizonse zimachedwetsa mayamwidwe ndi mawonekedwe a mafuta. Nandolo zobiriwira ndizofunikanso chifukwa zimapatsa thupi mphamvu zowonjezera. Nyemba ndizothandiza.

Zipatso za citrus zimakhala ndi mavitamini ambiri omwe amateteza mitsempha ya magazi. Mphesa ndi laimu zimakhala ndi vitamini P, zomwe zimapangitsa kuti vitamini C (ascorbic acid) azikhala ndi kamvekedwe ka mtima.

Ma Walnuts ndiye gwero lathunthu la vitamini E. Vitamini iyi imalimbitsa makhoma amitsempha yamagazi. Ma Walnuts amakhalanso ndi ma phospholipids - zinthu zomwe zimachepetsa cholesterol, ndi setosterol, zomwe zimachepetsa kuyamwa kwa cholesterol m'mimba. Patsiku muyenera kudya walnuts wa 3-4. Ma almond ogwiritsira ntchito.

Anyezi, adyo amachedwetsa kukalamba kwa mitsempha ya magazi, kuyeretsa thupi la maimu a laimu ndi mafuta. Garlic amagwiritsidwa ntchito poletsa magazi. Amachepetsa kuthamanga kwa magazi.

Maapulo ali ndi pectin yambiri, yomwe imalimbitsa mitsempha yamagazi. Zingwe zomwe zimapezeka mu apulo la apulo zimalepheretsa kunenepa kukula. Popewa, muyenera kudya maapulo 1-2 patsiku.

Porridge, mbewu monga chimanga ndi wamba, osati pompopompo. Mwambiri, simukuyenera kugwiritsa ntchito chilichonse mumisamba, ma cubes, mitsuko, magalasi, chifukwa zinthu izi zimakhala ndi zowonjezera zambiri komanso zoteteza, zowonjezera zonunkhira, makamaka sodium glutamate, zomwe zimayambitsa palpitations ndi thukuta. Yesani kuphika phala m'madzi.

Oatmeal imakhala yotsimikizika kuti ichotse cholesterol ndikugwiritsa ntchito nthawi zonse, ngakhale cholesterol ndiyambiri. Oatmeal muli mavitamini A ambiri a B, okhala ndi mavitamini ambiri, chakudya, potaziyamu, nthaka, fluoride, kufufuza zinthu ndi ma amino acid. Zakudya zamafuta a oatmeal zimatsuka thupi kwathunthu. Choyambitsa chachikulu cha oatmeal chitha kupezeka ngati mumadya m'mawa, pamimba yopanda kanthu.

Msuzi uyenera kudyedwa masamba, wokulirapo ndi mbatata zambiri, zamasamba.

Madzi. Chepetsa mafuta m'thupi ngati mumamwa pa nkhomaliro kapena chakudya chamadzulo. Galasi limodzi lamadzimadzi, kapena chisakanizo cha timadziti, limakwanira patsiku.

Zipatso zouma zosaphatikizika zimafunikira mthupi lonse.

Mkate kuchokera ku ufa wa wholemeal, phala, pasitala kuchokera ku tirigu wa durum.

Tchizi chamafuta ochepa, kefir, yogati.

Scallop, oysters.

Zipatso zakumwa, popsicles.

Mwa zakumwa zomwe muyenera kumwa tiyi, madzi, zakumwa zopanda mafuta. Imwani vinyo wofiyira: chikho chimodzi patsiku chimadzutsa cholesterol "chabwino".

Kuyambira zokometsera gwiritsani ntchito tsabola, mpiru, zonunkhira, viniga, ndimu, yogati.

Mazira. Ndi mazira atatu okha pa sabata omwe amalimbikitsidwa, kuphatikiza mazira omwe amagwiritsidwa ntchito pokonza zinthu zina. Mazira sayenera kupatula kwathunthu, chifukwa ilinso ndi zinthu za anticholesterol (lecithin, etc.).

Batala. Pakati pa supuni ziwiri zopanda pamwamba (masangweji awiri ndi batala), muyenera kudya ndendende chifukwa lilinso ndi zinthu zina za cholesterol.

Zinthu zamkaka ziyenera kukhala zamafuta ochepa kapena osakhala mafuta. Cholesterol yomwe ili mkati mwake imalowetsedwa mwachangu, imalowa m'magazi nthawi yomweyo, kotero, mafuta ambiri amkaka okhala ndi mafuta ambiri sayenera kukhala m'zakudya zanu. Tchizi tchizi - 0% kapena 5%, mkaka - okwanira 1.5%. Momwemonso, zinthu zonse mkaka wowawasa: kefir zonse ndi 1% komanso zopanda mafuta.

Tchizi Chitani zokonda tchizi zokhala ndi mafuta osakwana 30% - Suluguni, Adyghe, Ossetian, Brynza, Poshekhonsky, tchizi cha Baltic.

Mkate wosalala wabwino.

Nsomba yokazinga m'mafuta amadzimadzi amadzimadzi.

Maesi, nkhanu, nkhanu.

Tchuthi mitundu ya ng'ombe, mwanawankhosa, nyama, chiwindi.

Mbatata yokazinga, yophika.

Confectionery, makeke, mafuta, ayisikilimu ndi mafuta azomera.

Mtedza: mtedza, pistachios, hazelnuts.

Zakumwa zoledzeretsa, zakumwa zotsekemera.

Msuzi wa soya, mayonesi ochepera kalori, ketchup.

Mayonesi Mitundu saladi ndi yogati, kefir, zonona wowawasa.

Pasuzi wopaka, makeke ophika, ma buns, mkate wowoneka bwino, shrimp, squid, margarine wolimba, mafuta anyama, kirimu ayisikilimu, puddings, makeke, masikono, maswiti.

Zinthu zamafuta mkaka, nyama yofiira (ng'ombe ndi nkhumba), margarine.

Kuyambira masamba, simungadye radara, radishes, sorelo, sipinachi.

Mkate wa batala, pasitala wopangidwa kuchokera ku mitundu ya tirigu yofewa.

Mkaka wonse, mafuta amkaka opaka ndi tchizi.

Mazira okazinga pamafuta a nyama kapena margarine olimba.

Msuzi pa msuzi wa nyama.

Nsomba yokazinga nyama, masamba okhazikika kapena mafuta osadziwika.

Squid, shrimp, nkhanu.

Nkhumba, nyama yamafuta, bakha, tsekwe, masoseji, masoseji, masamba.

Batala, mafuta a nyama, mafuta anyama, margarine olimba.

Mbatata, masamba ena ophika mu nyama kapena mafuta osadziwika, tchipisi, ma fries achi french.

Kuphika makeke, maswiti, mafuta, ayisikilimu, keke pamafuta a nyama.

Coconuts, mchere.

Kofi, zakumwa za chokoleti ndi zonona.

Zosangalatsa: mayonesi, kirimu wowawasa, mchere, wowawasa.

Cholesterol-kutsitsa zowonjezera

Vitamini E. Ndi antioxidant wamphamvu kwambiri. Amakhulupiriranso kuti amalepheretsa kuwonongeka kwa cholesterol ya LDL motero amalepheretsa mapangidwe amafuta. Kafukufuku wasonyeza kuti anthu omwe amamwa vitamini E ali ndi chiopsezo chochepetsa matenda a mtima.

Omega mafuta acids atatu. Muli makamaka m'mafuta a nsomba. Zatsimikiziridwa kuti zimateteza ku kutupa, kupewa magazi ndi kutsika kwa triglycerides. Zonsezi zimathandiza kuchepetsa chiopsezo cha atherosulinosis. Omega-atatu amatha kudyedwa mu mawonekedwe a zowonjezera kapena zopezeka kuchokera ku zinthu zachilengedwe: flaxseed, rapeseed and primrose oil.

Tiyi yobiriwira. Tiyi yobiriwira imakhala ndi mankhwala omwe amateteza kupezeka kwa atherosclerosis. Ma phytochemicals awa (kapena polyphenols) amasintha kagayidwe ka lipid ndi cholesterol yotsika. Kuphatikiza apo, ndi antioxidants.

Garlic. Zatsimikiziridwa kuti adyo ali ndi zinthu zowonda m'magazi, zomwe zimalepheretsa mapangidwe amapanga m'mitsempha.Kuphatikiza apo, zatsimikiziridwa kuti muchepetse cholesterol. Adyo wosanidwa bwino amalimbikitsidwa.

Mapuloteni amodzi amathandiza cholesterol yotsika ndikuchulukitsa katulutsidwe ka bile acid.

Genistein imathandizanso kwambiri poletsa kuthana ndi okosijeni a LDL cholesterol, chifukwa ali ndi antioxidant katundu.

Nicotinic acid (vitamini B3). Ntchito yake yayikulu ndikuphatikiza mafuta acids m'thupi lonse. Izi zimathandiza kuchepetsa kuchuluka kwa ma triglycerides omwe amapangidwa ndi chiwindi, omwe amathandizanso kuchepetsa LDL. Miyezo ya HDL imatha kuwonjezeka mpaka 30%, zomwe zimapangitsa asidi ya nikotini kukhala othandiza kwambiri.

Folic Acid, Vitamini B12 ndi Vitamini B6. Zinapezeka kuti mavitamini otsika kwambiri a mavitamini B12 ndi B6, amatsogolera kukuwonjezeka kwa milingo ya homocystin, yomwe imapangitsa molakwika kugwira ntchito kwa mtima. Izi zimawonjezera mwayi wokhala ndi matenda a mtima ndi matenda a mtima.

Chakudya cham'mawa: timaphika omelet ndi nyama, (140 gm), phala la buckwheat, tiyi wokhala ndi mkaka (mafuta ochepa).

Chakudya cham'mawa chachiwiri: saladi wa kelp.

Chakudya chamasana: msuzi wa chimanga (barele wokhala ndi masamba, komanso mafuta a masamba, zodulira zouma, kapu ya masamba.

Chakudya chamasana: kutsanulira mu thermos rosehip, (200 ml ya decoction), soya bun (50 g).

Chakudya chamadzulo: pilaf ya zipatso, nsomba yophika, tiyi wokhala ndi mkaka.

Usiku: kefir (200 ml).

Chakudya cham'mawa: kuphika thukuta lotayirira, tiyi.

Chakudya cham'mawa chachiwiri: apulo imodzi.

Chakudya chamasana: barele (msuzi) ndi masamba ndi mafuta a masamba,

Nyama nyama kapena nyama yotsekera, masamba ophika (kaloti), compote.

Zosakhazikika: phokoso la rosehip.

Chakudya chamadzulo: kudula masamba kukhala saladi, nyengo ndi mafuta a masamba. Nsomba zoluka ndi msuzi. Mbatata. Tiyi

Usiku: kapu ya kefir.

Chakudya cham'mawa: omelet ya protein ndi mkaka, batala ndi kirimu wowawasa, kapena oatmeal mkaka ndi batala, saladi wa masamba ndi zitsamba, tiyi kapena khofi ndi mkaka.

2-nd kadzutsa: kuwaza kanyumba tchizi ndi shuga pang'ono, kuwonjezera apulo, kapu ya msuzi wamtondo wamtchire.

Chakudya chamadzulo: kuphika msuzi wamasamba ndi mbatata, kabichi, kaloti ndi tomato. Wiritsani nyamayo ndi kudya ndi mbale yam'mbali. Maapulo olowa.

Chakudya chamadzulo: ma Russia, mkate woyera, shuga, zipatso zatsopano, chakumwa cha rosehip. Kabichi woluka ndi nsomba (zander), pilaf wokhala ndi zipatso zouma, tiyi.

Usiku: kapu ya yogati.

Zogulitsa za njuchi zamitsempha yama mtima ndi mtima

Uchi ndiwothandiza kwambiri mtima wama mtima, umagwira ntchito zamtima, umalimbikitsa magazi, umasintha njira za metabolic komanso umathandizira kukhutitsa minofu ndi mpweya. Ichi ndi chifukwa chake kuyambitsa uchi muzakudya zanu zatsiku ndi tsiku, umatha kudyetsedwa 50 g patsiku ola limodzi musanadye kapena mutatha kudya.

Kutengera phula loti azisintha kapangidwe ka magazi, kuthamanga kwa magazi komanso monga othandizira ena: sakanizani madontho 25 a phula la phula ndi kapu imodzi ya mkaka wochepa wotenthetsedwa, imwani katatu patsiku theka la ola musanadye.

Pamaziko a mkaka wa amayi kuyeretsa mitsempha ya magazi ndikusinthasintha zochitika pamtima: sakanizani zakudya zachifumu zatsopano ndi uchi wachilengedwe (1: 10 chiyezo), tengani katatu patsiku theka la supuni ya theka la ola musanadye.

Malinga ndi uchi ndi radish madzi motsutsana mtima atherosulinosis: sakanizani zachilengedwe linden uchi ndi radish madzi (mu 1: 1 chiyerekezo), supuni imodzi 3-4 pa tsiku kwa mwezi umodzi.

Kusintha kagayidwe kachakudya njira: tsiku lililonse mutadzuka, imwani kapu ya madzi akumwa oyera ndikuphatikiza ndi kagawo ka mandimu ndi supuni imodzi ya uchi.

Cholesterol okwera - matenda

Ma metabolic achilengedwe mu thupi amagwirizana mwachindunji ndi kuchuluka kwa cholesterol m'magazi. Mwiniwake, chinthucho chimakhala chofunikira kwa munthu aliyense kuti apange mahomoni ofunikira pakubereka kwa munthu, mafuta achilengedwe ndi zovuta zina za vitamini.

Mwanthawi yochepa, cholesterol imathandiza kuchotsa zinthu zapoizoni zambiri m'thupi, ndiye kuti imagwira ntchito zofunika kuzilamulira.

Ubwino wotere umaperekedwa ndi kuchuluka kovomerezeka kwa cholesterol. Ngati voliyumu yake imachuluka, munthu ndi thupi lake amakumana ndi zotsutsana nazo mwachindunji. Kuchuluka kwa cholesterol ndi komwe kumayambitsa kusokonezeka kwakukulu kwa magazi, mapangidwe a atherosulinotic malo, kutsekeka kwa mitsempha ndi zovuta zina zonse chifukwa cha izo.

Kuwonjezeka kwa cholesterol kungayambike pazifukwa zosiyanasiyana:

1. Mapaundi owonjezera
2. Matenda a Metabolic,
3. Kukhala ndi vuto ngati matenda a shuga,
4. Kuyang'anira kuthamanga kwa magazi,
5. Matenda a chithokomiro
6. Mavuto a chiwindi
7. Gout
8. Njira yolakwika ya moyo.

Ngati atherosulinosis yayamba kukula kwambiri, sizingatheke kuchiritsa osagwiritsa ntchito mankhwala. Kumayambiriro komwe matendawo amakula, ndizotheka kuchita ndi kusintha kwa moyo, kusiya zizolowezi zoipa ndikutsatira zakudya zoyenera.

Ubwino wakudya wokhala ndi cholesterol yambiri

Kuti muchepetse kuchuluka kwa cholesterol m'magazi, muyenera kufunsa dokotala. Ndi iye yekha amene amatha kupanga zakudya zoyenera zomwe zingakhale ndi phindu m'thupi.

Mothandizidwa ndi chakudya komanso maphikidwe oyenera ophikira mafuta ambiri, mutha kukwaniritsa zotsatirazi:

• Kugwiritsa ntchito bwino minyewa
• Kukhala bwino
• Poyamba, mankhwala osokoneza bongo ndi opaleshoni amatha kupewedwa.

Maziko ndi maziko a pulogalamu yothandiza yopatsa thanzi ndikuchepetsa kuchuluka kwa mafuta omwe mumamwa, kugwiritsa ntchito chakudya chambiri chambiri.

Malamulo a zakudya

Kutsatira zakudya zomwe zili ndi cholesterol yayikulu sikutanthauza kuti pali zoletsa zilizonse zomwe zimayambitsa kutopa ndi zovuta kwa munthu yemwe akudwala matenda amtunduwu. Zakudya ndi zinthu zambiri zimaloledwa, chinthu chachikulu ndikusankha ndikuziphika moyenera, ndikuwona maphikidwe apadera a cholesterol yayikulu.

Chifukwa chake, ndizomwe zingagulitsidwe popanda zovuta:

• Utsi - makeke akudya, buledi ndi pasitala, koma zinthu zokhazokha za tirigu,
• Zakudya za tirigu - tirigu, buckwheat, oat. Iyenera kukhala tirigu wokonzekera madzi, owonda kwambiri, pamkaka wokhala ndi mafuta ochepa,
• Mapuloteni ndi nyama - nkhuku zovomerezeka, nsomba. Malonda ake ayenera kuphika kapena kuwiritsa,
• Mitundu yonse yamkaka, koma yokhala ndi mafuta 1 mpaka 1.5%,
• Zipatso ndi zipatso - zatsopano kapena zouma zokha,
• Mazira - ngati ali ndi yolk, ndiye katatu pa tsiku, mapuloteni amatha kudya popanda malire,
• Zakudya zam'madzi zamitundu yonse,
• Mitundu yosiyanasiyana yamasamba. Maphikidwe ambiri a cholesterol okwanira kutengera mitundu yosiyanasiyana ya kabichi, yomwe imathandiza kwambiri kwa thupi. Zosafunikanso monga kaloti, nkhaka, zukini, beets, mbatata ndi mitundu yonse yazonenepa.

Kodi pali cholesterol iliyonse m'mafuta ndipo imatha kudyedwa ndi cholesterol yambiri?

Zakumwa zawo zovomerezeka zimatha kumwa mu zobiriwira zilizonse kapena tiyi ya zitsamba. Mutha kuphatikiza maphikidwe a cholesterol okwanira ndi linden, chamomile, wort wa St. Amaloledwanso kumwa vinyo wofiira kwambiri.

Mwa kudya zakudya izi, mutha kuchepetsa cholesterol yanu yonse munthawi yochepa. Izi ndizotheka pokhapokha kupatula kwathunthu zinthu zomwe zili zovulaza thupi, zomwe zotsatirazi zingatisiyanitse:

• Tiyi ndi khofi wamphamvu kwambiri,
• Maswiti amitundu mitundu - makeke ndi makeke,
• Zakudya zamafuta kapena mafuta ambiri. Nthawi yomweyo, sikulimbikitsidwa kudya impso, chiwindi, caviar,
• Zakudya zosiyanasiyana zautsi, zonunkhira komanso nsomba zamchere.
• Zinthu zopangidwa ndi tirigu wofewa
• Mkaka semolina wophika mkaka
• Zipatso zouma posachedwa
• Zambiri ndi kutentha,
• Sipinachi ndi sorelo.

Kukhazikitsidwa kwa zakudya ndi zakumwa izi kwa nthawi yayitali kumathandizira kuchepetsa cholesterol mwachangu momwe zingathekere, kusintha thanzi lathunthu komanso kuchepetsa kunenepa.

Zosankha komanso mindandanda yazakudya

Pochita mankhwala a atherosclerosis ndi cholesterol yayikulu, simuyenera kungopatsa chakudya chanu zinthu zabwino, komanso kutsatira malamulo ena pakudya. Zakudya za tsiku ndi tsiku ziyenera kugawidwa m'magulu a 5-6. Nayi maphikidwe osavuta, othandiza kwambiri komanso othandiza a cholesterol yapamwamba, omwe amagawidwa panthawi yakudya.

Chakudya choyamba

Zakudya zotsatirazi zitha kudyedwa m'mawa:

• Phala la oatmeal kapena buckwheat, okolere ndi batala ndi tiyi wobiriwira,
• Dzira ndi dzira ndi mkaka wopanda mafuta.

Maphikidwe otero okhala ndi cholesterol yambiri amathandiza kukhutiritsa thupi osavulaza komanso kuchepetsa kuchuluka kwa zinthu zovulaza.

Chifukwa choti muyenera kudya pafupipafupi komanso pang'ono, zokhwasula-khwasula sizingatheke. Zina mwazosankha zambiri ndi izi:

• Saladi zamasamba ndi mafuta a maolivi, ndikofunikira kuwonjezera kelp kwa iwo,
• Apple
• Tchizi chamafuta ochepa.

Zonsezi ndizakudya zabwino komanso zabwino, zomwe zingathandize kuti musamakhale ndi njala mpaka chakudya chamasana.

Nthawi ya nkhomaliro, munthu amatenga chakudya chachiwiri cha tsiku lililonse. Ena mwa maphikidwe otchuka ndi awa:

• Maphikidwe osiyanasiyana amisuzi kuchokera ku chimanga ndi ndiwo zamasamba, zomwe pamapeto pake mukuphika mutha kuwonjezera mafuta owerengeka. Nyama yofinya kapena makeke a nsomba ndi compote,
• Nyama kapena nsomba yofinya, msuzi wophika pabodza popanda kukazinga, apulo watsopano kapena compote.

Monga tikuonera pamwambapa, nkhomaliro iyenera kukhala ndi mbale zingapo. Compote ndi tiyi mukatha kudya zimatha kuledzera pambuyo pafupifupi mphindi 20-30.

Masanawa, mutha kudya kachidutswa kakang'ono ka soya kapena mkate wa chinangwa, komanso msuzi wa rosehip.

Madzulo, maphikidwe a cholesterol okwanira ayenera kukhala opepuka komanso osadzola mafuta. Zosankha pano zitha kukhala motere:

• Saladi wamasamba wokhala ndi mafuta owonda kapena mafuta a maolivi, nsomba zophika kapena zophika, komanso tiyi wokhala ndi mkaka wopanda mafuta,
• Mbatata - yophika kapena yophika, saladi wa masamba ndi tiyi wobiriwira,
• Kabichi wokhala ndi tirigu wokhala ndi nsomba zotentha ndi tiyi,
• Pilaf yokhala ndi zipatso zouma, zipatso zatsopano komanso decoction yazitsamba.

Izi ndi njira zabwino zakudya zamadzulo, kukonzekera komwe kumathandizira kuti muchepetse kulemera kwakukulu ndi mafuta ambiri. Ndikofunika kudziwa kuti ichi si chakudya chomaliza. Kuti mugone osavutika ndi njala, mumafunikira kachakudya pang'ono - imwani kefir kapena yogati.

Masamba osiyanasiyana amnyengo ndi othandiza kwambiri. Ngati simukufuna kuzidya zosaphika, mutha kuphika masamba. Chimodzi mwazomwe maphikidwe otchuka kwambiri a cholesterol ali motere. Masamba amawadula m'magawo owonda, kirimu wowawasa pang'ono amawonjezeredwa ndikuwazidwa tchizi. Kuphika zakudya mpaka kuphika kwathunthu.

Zakudya za Hypocholesterol - tebulo nambala 10, zakudya pafupifupi sabata

Ndikofunika kuphatikiza muzakudya zomwe maphikidwe, maapulo, mabulosi abulu ndi zipatso zosakhwima zimakhalapo.

Malamulo okhathamira ndi kuphika chakudya

Zakudya zomwe zili ndi cholesterol yayikulu zimakhala ndi zotsatira zabwino. Malamulo azakudya zakudya samangochepetsa kuchuluka kwa zinthu zovulaza, komanso kukonza mkhalidwe wamtima, mitsempha yamagazi ndikuthandizira kunenepa kwambiri. Ngati mumatsatira zakudya zomwe zimaperekedwa kwa inu, mutha kudzaza thupi lanu ndi michere yazakudya ndi mavitamini E, A, B, komanso owotchera mafuta achilengedwe.

Kuti mupeze zotsatira zabwino, ndikofunikira kudziwa osati momwe mungaphikirere zakudya ndi zakudya za tsiku ndi tsiku, komanso zomwe zili bwino kugula kukonzekera kwawo.

Nayi malamulo oyambira kwambiri:

1. Nkhuku ndi nsomba ziyenera kutsamira.Pokonzekera kuphika, ndikofunikira kudula mafuta onse. Ndi zoletsedwa kugula ndi kuphika zakudya zotsiriza ndi zapa.
2. Sizovomerezeka kudya mafuta azinyama zamtundu uliwonse.
3. Osagwiritsa ntchito mafuta a mgwalangwa, maolivi okha, maelesi, soya komanso nthawi yomweyo ozizira.
4. Ma makeke osiyanasiyana, ayisikilimu, makeke ali ndi mafuta komanso mafuta ambiri. Ndikwabwino kuzikana.
5. Kusamala kwina kumafunikira pakudya zakudya zovuta za chakudya, popeza kuchuluka kwake muzakudya za tsiku ndi tsiku ndi 50%. Mbale ndi chimanga ziyenera kuwiritsa m'madzi ndi mchere wochepa. Chimanga kapena oat flakes chimadyedwa kwambiri m'mawa. Ngati wodwala samadya nyama, akhoza kuthandizidwa ndi mapuloteni ena osapindulitsa - nyemba, nandolo, soya.
6. Mkate, ngakhale zakudya, sayenera kudyedwa kuposa magawo asanu patsiku.
7. Mukamasankha mbewu monga chimanga, ndibwino kuti mupangitse mbewu zomwe sizinapangidwe, mwachitsanzo, osagula mpunga woyera, koma bulauni kapena zakutchire.
8. Zakudya zokhala ndi mchere wambiri osaposa magalamu 6, komanso kupatula khofi wathunthu, zimakuthandizani kuti muchepetse cholesterol ndi 20% munthawi yochepa.
9. Zochita zonse zomwe zimaperekedwa kuti ziwonongedwe zimatha kuphatikizidwa ndi vinyo wofiira, yemwe ali ndi phindu pamitsempha yamagazi ndi thupi lonse. Pofuna kuvulaza chiwindi ndi ubongo nthawi yomweyo monga kuchira magazi, vinyo amayenera kuledzera kuchuluka kwa osaposa magalasi 0,5 patsiku.