Momwe mungatenge masamba kuti muchepetse cholesterol

Ndi cholesterol yayikulu, ndikofunikira kutsatira zakudya zopatsa thanzi, kuphatikiza zakudya zina muzakudya. Chifukwa chake, chinangwa ndichothandiza kwambiri kutsitsa cholesterol, makamaka nyengo yozizira, pamene kusankha kwamasamba atsopano, zipatso ndi zitsamba ndizochepa kwambiri ndipo thupi limafunikira mavitamini. Kugwiritsa ntchito chinangwa kumakupatsani mwayi wambiri wa cholesterol.

Kuphatikizika ndi katundu wa chinangwa

Nthambi ndizophwanyika zikhalidwe zosiyanasiyana:

• tirigu
• rye
• fulakesi
• barele
• mpunga
• bulwheat
• oats ndi mbewu zina.

Chiwonetsero chawo ndikupindula zili pakapamwamba pazakudya za fiber. Chifukwa cha izi, zimakhudza ntchito ya m'mimba ndi momwe thupi lonse limagwirira ntchito. Ngati chinangwa amatengedwa pafupipafupi, amathandiza kukonza matumbo ake ndikuwongolera microflora yake. Izi sizimangowonjezera kuchepa kwa michere m'zakudya ndikuchotsa poizoni, komanso zimathandizira kuchepetsa mafuta m'thupi.

Mafuta a oat, monga ena, amamangiriza ulusi ndi matumbo a bile. Izi ndizofunikira kwambiri kwa cholesterol yayikulu, chifukwa mwanjira imeneyi amachotsedwa m'thupi, ndipo samatengedwa ndi makhoma a matumbo.

Kodi amatenga masamba?

Ndiye kuti chinangwa chochokera ku cholesterol chimathandizadi komanso kupindulitsa thupi, simuyenera kudya zakudya zopanda malire panthawi iliyonse ya chakudya.

Thirani chinangwa ndi madzi otentha ndikuwasiya kuti apfufule kwa theka la ora, ndiye kukhetsa madzi otsalawo. Zotsatira zake ndizoyenera kugwiritsidwa ntchito. Itha kudyedwa payokha kapena kuwonjezeredwa ndi mbale zilizonse. Lamulo lokhalo: ndikofunikira kumwa chinangwa ndi madzi, apo ayi kugwiritsa ntchito bwino ntchito kumakhalabe kochepa. Ndiwophatikizika ndi madzi omwe chinangwa sichimayamwa madzi a m'mimba, ndipo kapangidwe kake kosasinthika kamalowa m'matumbo.

Momwe mungachepetse cholesterol mthupi? Popewa kupitiliza ndi chinangwa, muyenera kutsatira zomwe anakonza kuti zigwiritsidwe ntchito (ndikwabwino kuyamba ndi chitsulo):

1. Mu sabata yoyamba, ayenera kupangidwa molingana ndi 1 tsp. 1/3 chikho madzi otentha. Kuti muchite bwino, tikulimbikitsidwa kuti mugawire zakudyazo mutachotsa madziwo m'magawo atatu ofanana ndikudya nawo tsiku lililonse. Kuphatikiza apo, dongosolo la maphunzirowa lingasiyidwe osasinthika, koma onjezani kwambiri popanga.
2. Sabata yachiwiri ndi yachitatu muyenera 2 tsp. kutsanulira madzi ½ chikho mu chinangwa.
3. Pakadutsa miyezi iwiri iyenera kudyedwa mu 2 tsp. nthambi zowuma nthawi iliyonse chakudya (katatu pa tsiku) ndi kapu yamadzi. Phindu la cholesterol m'thupi lidzaonekera pakatha sabata yoyamba.

Chiwerengero chokwanira chatsiku ndi tsiku chomwe chimakhala ndi nthambi yopuma ndi ma 30 g. Mu kuchuluka kwake, chinangwa chimachepetsa cholesterol moyenera, koma osakhudzanso thupi. Chiwerengero chachikulu cha chinangwa chimatha kupweteketsa m'mimba, kutulutsa, colitis, komanso kuphwanya Vitamini.

Kumwa chinangwa ndi njira yabwino yochepetsera cholesterol yamagazi. Nthambi ndi yofunikira popewa cholesterol kulowa m'magazi kudzera m'matumbo. Komabe, musawatenge ngati chakudya chowonjezera chomwe mungadye pafupipafupi kuti mukhale ndi zotsatira zabwino.

Ayenera kutengedwa m'makosi ndi ochepa kuti akhale otetezeka komanso nthawi yomweyo.

Ndi zakudya ziti zomwe zimachepetsa cholesterol yamagazi?

Cholesterol ndi gawo lofunikira mthupi la munthu lomwe limakhudzidwa m'njira zambiri. Ndi chida chomanga ma membrane am'maselo, amatenga nawo mbali popanga ma androjeni, estrogens, cortisol, pakusintha kwa kuwala kwa dzuwa kukhala vitamini D, pakupanga bile, etc. Komabe, kuyika kwake kwambiri m'magazi kumayambitsa mapangidwe a sclerotic zolembera pamitsempha yamagazi, kuchepa kwawo komanso chitukuko cha atherosulinosis, stroke, kugunda kwamtima. Kutsitsa cholesterol ndikofunikira popewa ndi kuchiza matenda a mtima. Malinga ndi madokotala, ngati mumangophatikiza mu zakudya zanu zomwe zimachepetsa cholesterol, mutha kukwaniritsa kuchepa kwake m'magazi.

Kodi mumafunika kulimbana ndi cholesterol yanji?

Kwa zaka zambiri osavutika ndi CHOLESTEROL?

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

Cholesterol nthawi zambiri imagawidwa kukhala "yabwino" ndi "yoyipa". Chowonadi ndi chakuti sichisungunuka m'madzi, chifukwa chake chimamangidwa ndi mapuloteni kuti azungulira thupi. Maofesi oterewa amatchedwa lipoproteins, omwe ndi amitundu iwiri: kachulukidwe kakang'ono (LDL) - "koyipa", komanso kachulukidwe kwambiri (HDL) - "chabwino". Yoyamba imanyamula zinthu kuchokera ku chiwindi kupita ku minofu, yachiwiri - kuchokera ku minofu kupita ku chiwindi. LDL imabweretsa chitukuko cha atherosulinosis, pomwe HDL imayeretsa mitsempha yamagazi kuchokera ku malo amodzi. Ponena zochepetsa cholesterol, amatanthauza "zoyipa", pomwe "zabwino" ziyenera kusamalidwa.

Ntchito yathanzi

Zakudya zoyenera ndizofunikira kwambiri polimbana ndi hypercholesterolemia komanso kupewa matenda a mtima. Chakudya chapadera chimathandizira kuchepetsa kapangidwe kake komanso kuchepetsa kuyamwa. Kuphatikiza apo, cholesterol imayamba kuthiridwa mwachangu.

Mndandanda wazinthu zofunikira ndi waukulu. Zimaphatikizapo zakudya zamasamba. Kuti mupange menyu, muyenera kudziwa zakudya zomwe zimachepetsa cholesterol. Osapitirira 300 mg sayenera kumililidwa thupi patsiku.

Broccoli Muli ma coarse fiber fiber omwe alibe kugaya, amatupa, envulopu ndikuchotsa mafuta a atherogenic. Imachepetsa mayamwidwe ake m'matumbo ndi 10%. Muyenera kudya mpaka magalamu 400 a broccoli patsiku.

Prunes Imathandizira kuchepetsa cholesterol yamagazi chifukwa cha antioxidants omwe ali nawo.

Hering ndi watsopano. Olemera mu omega-3 mafuta osakwaniritsidwa acids, amachepetsa kukula kwa atherosulinotic plaques, imagwiriziza lumen ya mitsempha yamagazi, komanso kupewa kukula kwa mtima ma mtima monga kugunda kwa mtima ndi sitiroko. Zomwe zimachitika tsiku lililonse zimakhala pafupifupi magalamu 100.

Mtedza. Ndi cholesterol yayikulu, walnuts, ma almond, ma hazelnuts, pistachios ndi othandiza kwambiri. Amathandizira kutalika kwa mulingo wake chifukwa cha mafuta a monounsaturated acids omwe ali momwemo. Kumbukirani kuti mtedza umakhala ndi zopatsa mphamvu zambiri.

Bowa wa oyisitara. Chifukwa cha kuchuluka kwa lovastin komwe kumakhalapo, amathandizira kuchepetsa kukula kwa malo am'mimba. Ndikulimbikitsidwa kudya mpaka magalamu 10 patsiku.

Oatmeal. Zimaphatikizapo fiber yomwe imamanga cholesterol m'matumbo ndikuchichotsa m'thupi. Mwa kudya oatmeal tsiku ndi tsiku, mutha kuchepetsa mulingo wake ndi 4%.

Nsomba zam'nyanja. Mafuta achilengedwe a polyunsaturated acid ndi ayodini m'madzi am'madzi am'madzi amateteza kupangika kwa khoma.

Nyanja kale. Kudya kwa nthawi zonse zamadzi ogwidwa ndi ayodini kumathandiza kuti magazi asungunuke.

Ziphuphu Olemera mu fiber, vitamini B, pectin, folic acid. Ndi kugwiritsa ntchito pafupipafupi, kumatha kuchepetsa mlingo ndi 10%.

Maapulo Muli zingwe zopanda kanthu zomwe zimachotsa cholesterol m'thupi. Ma antioxidants omwe amapanga maapulo ndi ofunikira kwa anthu omwe ali ndi matenda amtima; amaletsa kuyamwa kwa mafuta m'matumbo ndi ziwonetsero zamagazi m'mitsempha yamagazi.

Zinthu zamkaka. Kefir, tchizi chanyumba, ndi yogurt yamafuta ochepa ndizakudya zomwe zimachepetsa mafuta.

Zipatso, masamba. Zothandiza kwambiri pamenepa ndi kiwi, mphesa, malalanje, kaloti, beets.

Ndikofunika kusankha zakudya zomwe zimangochepetsa "Cholesterol" choyipa chokha, koma kusiya "zabwino" zosasinthika. Madokotala othandiza kwambiri amaphatikizapo awa:

• Mafuta a polyunsaturated komanso monounsaturated. Powonjezera mafuta azamasamba nyama m'malo mwa nyama, mutha kuchepetsa cholesterol “yoyipa” ndi 18%. Awa ndi mafuta a avocado, maolivi, chimanga, nandolo.
• Flaxseed. Zokwanira kudya magalamu 50 a mbewu patsiku kuti muchepetse cholesterol yoyipa ndi 14%.
• Oat chinangwa. Chifukwa cha fiber, cholesterol imachepetsedwa bwino ndipo mayamwidwe ake m'matumbo amapetsedwa.
• Garlic. Adyo watsopano mu kuchuluka kwa zovala zitatu patsiku amachepetsa kuchuluka kwa cholesterol ndi 12%.

Zomera zamankhwala ndi zitsamba zomwe zimachepetsa cholesterol

Mankhwala achikhalidwe amati kugwiritsa ntchito zitsamba ndi mbewu kuti muchepetse cholesterol.

Thirani masamba a mabulosi akutchire ndi madzi otentha, wokutani chidebe ndikuchiwulula kuti chikhale pafupifupi ola limodzi. Hafu ya lita imodzi imafunikira supuni ya udzu wosankhidwa. Chithandizo amakhala tsiku lililonse atatu tincture wambiri mu gawo limodzi mwa magalasi atatu.

Muzu wa licorice

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

Pogaya zinthu zosaphika, kuwonjezera madzi, wiritsani kwa mphindi 10 pa kutentha kochepa. Pa malita 0,5 ikani supuni ziwiri za muzu. Msuzi wosefedwa amamwa milungu iwiri katatu patsiku chikho 1/3 ndi theka la ola atatha kudya. Tengani mwezi yopuma ndikubwereza.

Maluwa a mmera amathiridwa ndi madzi otentha (supuni ziwiri mugalasi). Chochita chikuyenera kuthiridwa kwa mphindi 20. Imwani tincture womalizidwa katatu mpaka kanayi patsiku supuni.

Kwa theka la lita imodzi ya vodika, muyenera kutenga 300 magalamu a adyo, omwe kale anali atadulidwa. Ikani m'malo amdima ndikuumirira milungu itatu, ndiye kuti unsa. Kuchepetsa tincture m'madzi kapena mkaka (theka lagalasi - 20 madontho) ndi kumwa tsiku lililonse musanadye.

Maluwa a Linden

Pogaya maluwa mu chopukusira khofi. Katatu patsiku, kumwa supuni ndi madzi. Njira ya mankhwala ndi mwezi umodzi.

Thirani madzi otentha pa zitsamba zonunkhira bwino (patebulo la 2. Supuni - galasi limodzi). Phimbani ndikulola kuyimirira kwa ola limodzi. Tengani tincture wopindika wa kotala mphindi 30. musanadye kawiri kapena katatu patsiku.

Flaxseed

Osangotsitsa cholesterol yoyipa, komanso kukonza dongosolo logaya chakudya, ali ndi choleretic. Mbewu ikulimbikitsidwa kuti iwonjezedwe ku mbale zakonzedwa zopangidwa, monga ma saladi ndi phala.

Kabati yaiwisi dzungu. Pali zakudya musanadye (kwa mphindi 30) kuchuluka kwa supuni ziwiri kapena zitatu.

Momwe mungagwiritsire ntchito chinangwa wokhala ndi cholesterol yambiri?

Hypercholesterolemia ndi mtundu wa pathological womwe umadziwika ndi kuwonjezeka kwa cholesterol yoyipa kuposa yabwinobwino. Mafuta ochulukirapo amaikidwa mkati mwa mitsempha yamagazi, omwe amaphatikizika kwambiri ndimagazi, amatha kupweteka.

Kuchiza kumaphatikizapo kutsitsa komanso kuyambitsa cholesterol m'thupi. Izi zimatheka pogwiritsa ntchito mankhwala osokoneza bongo komanso zakudya. Pazakudya, ndikofunikira kuwongolera zomwe zili ngati mafuta muzakudya zina.

Ndi matenda a shuga, chizolowezi cha tsiku ndi tsiku chimakhala mpaka 300 mg ya cholesterol patsiku. Ngati simutsatira malangizowo, kuopsa kochulukitsa matendawo, mavuto amtima ndi mavuto ena amakula.

Nthambi zochepetsera cholesterol ndi chida chabwino chothandizira kuteteza matenda a cholesterol. Chofunikira ndichakuti mankhwalawo amathandizira kuchepetsa kutsika kwa glucose. Ganizirani ntchito ya chinangwa, momwe mungagwiritsire ntchito moyenera shuga?

Nthambi ndi mafuta m'thupi

Hypercholesterolemia sikuti kubwezera kokha chifukwa cha kuperewera kwa zakudya m'thupi, komanso chifukwa cha zovuta za matenda, monga matenda a shuga. Kusintha kwa atherosulinotic kumayamba chifukwa cha kudya zakudya zamafuta, zomwe zimakhala ndi zokuthandizira zambiri, zopatsa thanzi, zowonjezera.

Amadziwika kuti chakudya chachikulu chomwe chimapangidwa ndi buledi wopangidwa kuchokera ku mbewu zomwe zimatsukidwa kale kuchokera ku chigobacho. Zinthu zopangidwa kuchokera ku ufa wa premium mulibe masamba a masamba, zimadziwika ndi ma calorie apamwamba chifukwa cha mafuta omwe amapezeka.

Michere ya organic imakhudza kwambiri kuchuluka kwa cholesterol. Ndikosavuta kuzipeza kuchokera ku chakudya chokwanira. Chifukwa chake, tikulimbikitsidwa kudya chinangwa. Amayimiriridwa ndi zipolopolo za tirigu, titero kunena kwake, zinyalala za mphero.

Kugwiritsa ntchito chinangwa kumapangitsa kuti matumbo azigwira bwino ntchito, kumachotsa mafuta owopsa m'magazi, kumachepetsa shuga, kubwezeretsa microflora yathunthu m'matumbo, ndikutsuka thupi.

Nthambi imakhala ndi mchere wambiri - potaziyamu, calcium, phosphorous, magnesium, zinc, ndi zinthu zina. Pafupifupi mavitamini onse a gulu B, E, K. alipo.

Nthambi ndi izi:

1. Mapira, rye, mpunga.
2. Wheat, oat, buckwheat.

Oat chinangwa ndiotchuka. Amadziwikanso kuti amapereka chithandizo kwambiri pamatumbo, motero njira yochizira hypercholesterolemia imayamba ndi izi. Mafuta ali ndi beta-glucagon wambiri, chinthu chomwe chimatha kutsitsa lipoprotein wotsika kwambiri m'thupi.

Tirigu wa tirigu wokhala ndi cholesterol yambiri sikuthandizanso. Zili ndi mitundu yambiri yazomera, motero, ndizolimba "oat". Mitundu iwiri iyi imatha kusinthidwa kapena kusakanikirana.

Rye chinangwa ndichuma chambiri, chimatha kuwonjezera hemoglobin, koma ndizovuta kupukusa, kotero si odwala onse omwe ali oyenera.

Kuchiritsa katundu

CHIKWANGWANI chamafuta chimasunga madzi omwe ali ophatikiza kulemera kwazinthu zomwezo. Izi ndichifukwa chakudzazidwa kwa malo opanda kanthu mkati mwa fiber fiber ndi madzi. Nthawi yomweyo, kuwonjezeka kwa kuchuluka kwamatumbo am'mimba kumawonedwa, zomwe zimapangitsa kuti pakuwonjezeke kuchepetsa matumbo a matumbo.

Zatsimikiziridwa kuti oat chinangwa chochepetsa cholesterol sichothandizanso kuposa mankhwala apadera, pomwe sichikuvulaza. Chogwiritsidwacho chimachepetsa nthawi yakukhala chakudya m'mimba. Kudzimbidwa kwa nthawi yayitali kumasokoneza mayamwidwe komanso kuchuluka kwa zinthu zopweteka, zomwe nthawi zambiri zimayambitsa zotupa.

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

Michere yazakudya imasinthasintha magwiridwe antchito a gallbladder ndi ngalande, kuthandizira kupanga bile, chifukwa chomwe kusayenda ndi mapangidwe a calculus amaletsedwa. Amachotsa ma asidi a bile ndi cholesterol owonjezera, amathandizira kupititsa patsogolo kupanga lipase - chakudya cham'mimba chomwe chimapereka mofulumira lipids.

Nthambi imalimbikitsidwa kuti idyedwe mu matenda otsatirawa:

• Hypercholesterolemia,
• Matenda a shuga
• Kukhala wonenepa kwambiri kapena wonenepa kwambiri
• Adrenal gland matenda,
• Kusokoneza kwa Endocrine,
• Metabolic syndrome
• Mtundu wa matenda ashuga,
• Mkhalidwe wa shuga.

Kudya masamba kuchokera ku cholesterol kumachepetsa kwambiri zovuta zamavuto amomwe amachokera m'mitsempha yamagazi. Uku ndi matenda oopsa, kugunda kwa mtima, kugunda, pulmonary embolism, etc.

CHAKUDYA CHA CHAKUDYA chatsimikiziridwa kuti chizichedwetsa kuthamanga kwa michere ya michere - zimayamba kuloŵerera m'matumbo pamene mabakiteriya othandiza akuwononga ziwalo za cell. Chifukwa cha kupititsa patsogolo chakudya msanga, kuchepa kwa mayamwidwe am'madzi kumawonedwa, zomwe zimalepheretsa kuchuluka kwa shuga.

Nthambi imathandizira kubwezeretsa microflora m'matumbo - sinthani bwino pakati pa michere yopindulitsa ndi yoyipa.

Lactobacilli amadyetsa chomera cha mbewu, ndipo ndi kuchuluka kwake, thupi limalandira chakudya chokwanira.

Chithandizo cha hypercholesterolemia ndi chinangwa

Phindu lalikulu ndikugwiritsa ntchito tirigu ndi oat chinangwa kuchokera ku cholesterol mu diabetes. Komabe, izi sizitanthauza kuti aziyenera kudyedwa mopanda malire chakudya cham'mawa, nkhomaliro komanso chakudya chamadzulo, kuphatikizidwa ndi zokhwasula-khwasula. Pazonse muyenera kudziwa muyeso.

Nthambi ziyenera kutsukidwa ndi madzi, apo ayi phindu lawo nkugwiritsidwa ntchito. Njira yosavuta kugwiritsa ntchito ndikutsanulira kuchuluka kwamadzimadzi, tsimikizani mphindi 15-20. Mukatha kudya chifukwa cha kuzemba.

Zimatsimikiziridwa kuti kuphatikiza ndi chinangwa cha madzi sikungatheke chifukwa cha madzi am'mimba, motero, CHIKWANGWANI chazomera sichimasinthika m'mimba.

Kutsitsa cholesterol yamagazi, tikulimbikitsidwa kuchita izi:

1. Masiku asanu ndi awiri oyamba a mankhwalawa zimaphatikizapo kupanga supuni ya chinangwa mu 70 ml ya madzi otentha. Lolani kuyimirira kwa theka la ora. Pazokwanira, zotsatira zake zimagawika katatu - zimadyedwa pa chakudya chilichonse. Kenako chiwembucho chikhoza kusiyidwa chimodzimodzi, koma onjezerani kuchuluka kwa oat kapena tirigu tirigu.
2. Sabata lachiwiri la mankhwala. Dulani supuni ziwiri za chinangwa mu 125 ml yamadzi. Imwani magalasi amadzi. Mu sabata lachitatu - tengani zofuni zitatu, etc. Njira ya chithandizo ndi miyezi iwiri.

Mutha kugula chinangwa mumasitolo ogulitsa kapena ogulitsa. Ndemanga zimanena kuti malonda amathandizadi, amathandizira kutsitsa LDL. Kusintha koyamba kumawonedwa pambuyo pa masabata 1-2 a kumwa tsiku lililonse.

Sabata yoyamba ya hypercholesterolemia odwala matenda a shuga, bloating amadziwika.

Pofuna kupewa izi, tikulimbikitsidwa kumwa masana masana motengera chamomile, peppermint kapena katsabola.

Ma cookies

Ndi zakudya zamafuta, mutha kupanga ma cookie azakudya pa fructose - chinthu chokoma komanso chopatsa thanzi chomwe sichitha kuwonjezera shuga ya magazi ndi cholesterol mu shuga. Pokonzekera maswiti, muyenera ½ chikho chomwe chimadulidwa chinangwa, zopukutira zingapo zosemedwa ndi mpeni, mazira atatu kapena mazira asanu ndi imodzi, batala pang'ono - supuni ndi fructose.

Agologolo amakwapulidwa ndi chosakanizira mpaka chithovu chokhazikika. Mbale ina, phatikizani yolks ndi batala. Onjezani ufa wokoma ku osakaniza, sakanizani bwino. Pambuyo kuwonjezera mtedza ndi chinangwa, sinthaninso. Kenako mapuloteni amawonjezeredwa mosamala pazomwe zimayambitsa - supuni imodzi imodzi - mukasakaniza zigawo, yesetsani kuti musawononge thovu.

Pogwiritsa ntchito supuni yonyowa, tsegulirani zosakaniza pa pepala lotentha lophika. Kuphika pa madigiri a 180 kwa mphindi 15-20. Mutha kudya mpaka 200 g patsiku. Imwani tiyi kapena mkaka wokhala ndi mafuta ochepa.

Nthambi ndi yothandiza ngati cholesterol imakhala yayitali kuposa momwe imakhalira m'thupi. Koma kugwiritsa ntchito mosavomerezeka sikulimbikitsidwa. Sangotulutsa zinthu zapoizoni, komanso amachepetsa mavitamini. Chifukwa chake, kuvomerezedwa kwa mwezi uliwonse mu mankhwalawa.

Zothandiza komanso zovulaza za chinangwa zimakambidwa mu kanema munkhaniyi.

Matenda Akulu a Cholesterol

Cholesterol (cholesterol) ndi mafuta osungunuka a lipophilic omwe amapangidwa m'thupi la munthu. Imakhala m'matumbo am'mimba ndipo imagwira gawo lofunikira pakugwira ntchito yamanjenje ndi chitetezo cha mthupi.

Kuonjezera ndende ya zinthu kumabweretsa kukula kwa atherosulinosis. Ngati cholesterol yathunthu ndi 9 mmol / L kapena kuposa, ndiye kuti pali ngozi yathanzi. Ndi chiwopsezo chachikulu, kudya mosamalitsa ndi mankhwala amalembedwa kuti muchepetse mafuta m'thupi.

Zizindikiro

Cholesterol imasungunuka m'madzi, ndipo imaperekedwa kwa minofu ya thupi ndi madzi osungunuka apamwamba komanso otsika kwambiri a lipoproteins (HDL, LDL). Zambiri zomwe zili ndi LDL ndizochulukirapo, zomwe zimapangitsa kuti pakhale mapangidwe a atherosulinotic, chifukwa zimathandizira kuti pakhale mafuta a cholesterol.

Zambiri za HDL zimathandiza kuteteza mitsempha yamagazi ku mapangidwe opangira zolembera komanso zimalepheretsa cholesterol kukhazikika pamakoma. Kuchuluka kwa LDL mwanjira imeneyi sikungakhale kwakukulu kuposa 2.59 mmol / l.

Ngati chizindikirocho ndi chachikulu kuposa 4,14, ndiye kuti chithandizo chamankhwala chayikidwa kuti chichepe
mulingo wa LDL. Mtengo wa cholesterol yathunthu mwa akazi ndi amuna imakhala ndi tanthauzo losiyana:

• mpaka zaka 40 mwa amuna, kuchuluka kwa cholesterol sikuyenera kupitirira 2.0-6.0 mmol / l,
• Kwa azimayi ochepera zaka 41, chizindikiro ichi sichikhala chachikulu kuposa 3.4-6.9,
• mpaka zaka 50, kuchuluka kwa cholesterol kwathunthu kwa amuna sikupitilira 2.2-6.7,
• mulingo wa cholesterol yathunthu mwa akazi kuyambira wazaka 50 sakhala wapamwamba kuposa 3.0-6.86.

Mulingo wonse wa cholesterol wamagazi ndi msinkhu mwa amuna amatha kufikira 7.2 mmol / l, ndipo mwa akazi osaposa 7.7.

Gulu lamavuto

Kuphwanya lipid kagayidwe kosasinthasintha kumathandizira kukulitsa kwa atherosulinosis. Zomwe zimapangidwira pakapangidwe ka cholesterol malo:

• kusuta, kumwa mowa,
• onenepa kwambiri
• kumangokhala
• Zakudya zopanda pake zomwe zimakhala ndi mafuta ambiri anyama,
• kukanika kwa endocrine system (shuga mellitus),
• chibadwa
• matenda oopsa

Mapangidwe a cholesterol angayambitse matenda amitsempha ya mtima, bongo, m'munsi, matumbo, impso, msempha.

Thoracic msempha

Chida chachikulu kwambiri m'thupi la munthu, chomwe chimadutsa kuchokera pachifuwa kupita pamimba. Amagawika m'magawo awiri - thoracic komanso m'mimba. Ngati pali cholesterol yayikulu, ndiye cholesterol imakhazikika pamakoma amkati a zombo.

Nthawi yomweyo, amasiya kutanuka, kuunikira kwa zombo kumachepera, pali mwayi wokhala ndi thrombosis. Ichi chimakhala chiopsezo cha myocardial infarction, stroko ndiyotheka. Kukula kwa matendawa kumachitika pang'onopang'ono.

Ngati cholesterol yokwera imakhazikika kudera la thoracic, ndiye kuti matenda a mtima ndi otheka. Zizindikiro zotsatirazi zimatha kukhala ngati zoyambirira za cholesterol yayikulu m'magazi:

• kupweteka kumbuyo kwa sternum, yomwe imakhala nthawi, masiku angapo apitawa,
• patsani dzanja, khosi, m'mbuyo, m'mimba,
• cholesterol yayikulu imayendetsedwa ndi kukhathamira kwa systolic,
• yogwira pophwanya mbali zamanja kumanja,
• zinthu zopweteka zimatha kutembenuza mutu.

Mimba

Cholesterol okwera m'mimba ndiye kuti ndiofala. Kuchuluka kwa cholesterol plaques kumabweretsa kuwerengera ndi kufalikira kwina kwa mitsempha. Chifukwa cha kuperewera kwa mafuta m'thupi, ntchito ya lipoproteins yotsika komanso yotsika kwambiri imawonetsedwa m'thupi.

Kuwonjezeka kwa milingo ya LDL ndi VLDL pamwambamwamba kumathandizira kupanga mapangidwe a cholesterol. Kusokonekera kwa magazi ku ziwalo za m'chiberekero, m'munsi mwake. Ndi cholesterol yayikulu, nthambi zam'mimba zimamva ululu wam'mimba womwe umayamba kudya.

Ntchito yamkati imasokonekera, chilala chikukula. Chifukwa cha kuchuluka kwa mafuta m'thupi m'thupi, matenda am'mitsempha yamaitsempha, peritonitis, ndi kulephera kwaimpso kumatha kuyamba.

Zombo zapamadzi

Ngati mulingo pakati pa LDL ndi HDL wasokonekera, ndi kuchuluka kwa cholesterol ya LDL kwayikidwa pazitseko zamitsempha yamagazi muubongo, mwakutero kusokoneza magazi ake kudzera m'mitsempha. Kuzungulira malo a cholesterol, minofu yolumikizana imakula, mchere wamchere umayikidwa.

Mphamvu yonyamula mbiya ikachepera, atherosulinosis imayamba. Izi zimadzetsa kusokonezeka kwa kukumbukira, kutopa kwambiri, ndi kusowa tulo. Munthu amakhala wokometsetsa, amakula tinnitus, chizungulire, ndipo machitidwe ake amasintha.

Kuphatikiza ndi matenda oopsa, cholesterol yokwezeka m'magazi imatha kubweretsa sitiroko, matenda a m'magazi.

Cholesterol chokwera chingayambitse matenda amtima. Chifukwa cha cholesterol yotsika kwambiri, mapangidwe amafikira pamatombo.

Pali kupendekera kwa lumen, kuchepa kwa magazi kupita ku myocardium. Mpweya wokwanira samalowa m'matumbo amtima. Zimabweretsa kupweteka, kugunda kwa mtima kumatha kuchitika. Zizindikiro za cholesterol yoyipa "m'magazi ndi iyi:

• kupweteka kumbuyo kwa kumbuyo mbali yakumanzere, kufikira kumbali ya mkono ndi phewa, kumakulirakulira chifukwa cha kupumira.
• kuthamanga kwa magazi kumakwera kuposa kwacibadwa
• kupuma movutikira, kutopa,
• Zizindikiro za angina zimawonedwa.

Zotengera za m'munsi

Ngati magazi a cholesterol adakwezedwa, ndiye kuti vutoli likhoza kukhudza ziwiya zamiyendo. Pakakhala pamwamba pa chizolowezi, mawonekedwe awonetsero amatha kukhala motere:

• Hypersensitivity kuzizira,
• dzanzi ndi miyendo kukokana,
• kulankhulirana
• Zilonda zam'mimba zimawonekera pakhungu litawonongeka.
• kupweteka kwamphamvu zosiyanasiyana kumachitika m'miyendo poyenda kapena mopanda bata.

Kukula kwa matendawa kungakhudze kukula kwa thrombosis. Nthawi zina kuchuluka kwambiri kwa cholesterol kumayambitsa embolism.

Mitsempha yammbali

Ngati cholesterol iwonjezereka m'mitsempha iyi, ndiye kuti zolembera za cholesterol zimapezeka mu lumen ya ziwiya zomwe zimapereka magazi ku impso. Izi zimathandizira kukulitsa matenda oopsa a sekondale.

Ngati mafuta a cholesterol m'thupi achuluka, ndiye kuti izi zingayambitse kuperewera kwa impso. Izi zimachitika chifukwa chotulutsa mitsempha yamagazi. Kusokonekera kwa okisijeni kumizito ya impso. Mitsempha ya impso imodzi ikachepetsedwa, matendawa amakula pang'onopang'ono.

Ndi kuwonongeka kwa mitsempha ya impso ziwiri, matenda oopsa amatha kupezeka mkodzo. Chifukwa cha cholesterol "yoyipa" yowonjezereka, thrombosis kapena aneurysm ya mitsempha ya impso imatha kuchitika.

Poyerekeza ndi matenda am'mimba ndi m'munsi kumbuyo, kuthamanga kwa magazi kumakwera. Ngati matendawa adakula, ndiye kuti amakwaniritsidwa ndi zilonda zam'mimba kapena zilonda zam'mimba.

Zizindikiro

Kuti mudziwe kuchuluka kwa cholesterol yochuluka m'magazi, ndikofunikira kuyesedwa. Mbiri ya lipid ikuwonetsa kuchuluka kwa cholesterol yathunthu, LDL ndi HDL, triglycerides m'magazi.

Kuchokera pakuyesa magazi, mutha kuweruza kuchuluka kwa cholesterol "choyipa" (LDL) ndi "chabwino" (HDL). LDL imalimbikitsa kuyika kwa cholesterol plaque pamitsempha yamagazi, ndipo HDL imasamutsa zinthu zonga mafuta kuchokera ku selo imodzi kupita ku ina, imalimbitsa makoma amitsempha yamagazi.

Mlingo wambiri wa triglycerides zimatengera zaka za wodwalayo. Mndandanda wokwera wa triglyceride umawonetsa chiopsezo cha ischemia, myocardial infarction, matenda oopsa, atherosulinosis, kuphwanya kwamitsempha yamagazi muubongo ndi matenda ena akulu.

Mwa otsika kwambiri a triglycerides, munthu akhoza kuweruza mkhalidwe wa impso, minofu misa, ndi dongosolo lazakudya. Ndikofunikira kuyang'anira kuthamanga kwa magazi. Odwala omwe ali ndi matenda ashuga ayenera kuyang'anitsitsa cholesterol yawo kuti apewe zovuta.

Chithandizo chachikulu cha cholesterol yayikulu ndi chithandizo chamankhwala. Chithandizo chokwanira cha cholesterol yayikulu chimaphatikizapo maphunziro akuthupi. Kusisita kumakonza ziwiya za trophic.

Ngati ndi kotheka, ikani mankhwala omwe amathandiza kuti muchepetse mafuta m'thupi. Mankhwala amaphatikiza mankhwala a statins ndi fibrate gulu. Lecithin akulimbikitsidwa kutsitsa cholesterol.

Zakudya zamagulu

Ndi cholesterol yayikulu, tikulimbikitsidwa kuti muchepetse kugwiritsa ntchito zakudya zomwe zimakhala ndi mafuta a nyama. Izi zikuphatikiza:

• nyama zamafuta
• nsomba caviar (ofiira, akuda),
• dzira yolk
• chiwindi (nkhumba, nkhuku),
• batala, masoseji,
• zonona mkaka.

Kudya zakudya izi kumachulukitsa cholesterol yanu. Ndikulimbikitsidwa kuti muphatikize zamasamba muzakudya:

• mafuta a azitona, mapeyala amachepetsa LDL,
• chinangwa imakhala ndi CHIKWANGWANI, chomwe chimalepheretsa kuyamwa kwa cholesterol m'matumbo,
• Kugwiritsa ntchito mitengo ya fulakesi kumachepetsa LDL ndi 14%,
• adyo amadziwika kuti amatha kuyeretsa magazi a cholesterol,
• phwetekere, zipatso za mphesa, chivwende chimaphatikizapo lycopene, yomwe imatsitsa cholesterol yayikulu,
• tincture wa walnuts achinyamata,
• tiyi wobiriwira ndi chokoleti chakuda 70% kapena kupitilirapo kumakhala ndi ma flavonols ndi ma sterols, omwe amachepetsa cholesterol yapamwamba ndi 5%.

Kafukufuku awonetsa kuti kudya zakudya izi kumachepetsa cholesterol yoyipa, pomwe HDL imakhala yosasinthika.

Pali ubale wotsimikizika pakati pa cholesterol yapamwamba ndi matenda amtima. Kugwiritsa ntchito mankhwala osokoneza bongo a gulu la statin kumachepetsa mwayi wa mtima.

t Kuyenda kwa magazi mu minofu ya mtima, kumachepetsa kugunda kwa magazi, kusintha mitsempha ya mtima.

Mankhwalawa amachokera ku fibroic acid. Amathandizira kuchepetsa kuchuluka kwa triglycerides omwe amaphatikizidwa ndi VLDL, LDL. Sinthani kagayidwe kazakudya ndi michere ya lipid.

Chiwindi ndi lecithin 50%. Lecithin ili ndi ma phospholipids omwe akukhudzidwa ndi kusinthika kwa maselo. Lecithin amatulutsa michere m'thupi lonse. Mankhwala amatchulidwa ngati njira yothandizira komanso yochizira pambuyo pa stroke, ndi matenda a mtima, mitsempha yamagazi. Lecithin ndi wochokera kumera komanso nyama.

Oatmeal, oat chinangwa ndi zakudya zamafuta ambiri

Oatmeal ili ndi sungunuka wa mafuta osungunuka, omwe amachepetsa kuchuluka kwa osachepera lipoprotein, "yoyipa" cholesterol. Lipoprotein yotsika kwambiri imapezekanso mu nyemba, maapulo, mapeyala, barele ndi plums.

Ubweya wosungunuka umatha kuchepetsa mayamwidwe a cholesterol m'magazi. Kudya magalamu 5-10 a fiber patsiku kumachepetsa cholesterol yonse komanso kutsika kwa lipoprotein. Kutumizira kumodzi kwa oatmeal kumakhala ndi magalamu 6 a fiber. Powonjezera chipatso chimodzi, monga nthochi, mudzapeza gramu ina yowonjezera ya fiber. Kuti musinthe, yesani oatmeal ndi chinangwa.

Mitundu ndi kapangidwe ka chinangwa

Nthambi ndi chopanda vuto, koma nthawi yomweyo imakhala yothandiza kwambiri. Zimapezeka kuchokera pafupifupi tirigu aliyense - tirigu, rye, buckwheat, oats, barele, mapira, mpunga, chimanga, mpiru, fulakesi. Koma si onse nthambi ofunika chimodzimodzi. Pazifukwa zochizira, oat, tirigu, nsalu, zipolopolo za mpunga zimagwiritsidwa ntchito nthawi zambiri.

Kufunika kwa chinangwa kumatsimikiziridwa ndi mitundu yazakudya zomwe zilipo pakupanga kwake (fiber), komanso mapuloteni - masamba mapuloteni. Kuphatikiza apo, zipolopolo za tirigu zimachokera ku mavitamini a B, C, D, tocopherol, beta-carotene, nicotinic acid, biotin, komanso mchere - iron, magnesium, potaziyamu, phosphorous. Nthambi imakhala ndi mafuta a polyunsaturated acids - zinthu zomwe zimakhudzidwa mwachindunji ndi metabolid ya lipid (mafuta).

Chogulitsachi chimakhala ndi zopatsa mphamvu zochepa, sizokhala ndi chakudya chamafuta - othandizira kwambiri kunenepa kwambiri, ndizokwanira anthu onenepa kwambiri.

Kuphatikizika kwamankhwala ndi kuphatikiza kwa zakudya zamitundu yotchuka kwambiri ya chinangwa imawonetsa tebulo.

Monga momwe tikuwonera patebulopo, kuchuluka kwakukulu kwa fiber kumakhala ndi mpunga, kugwiritsa ntchito nthawi zonse komwe kumatha kuchepetsa magawo owopsa a cholesterol ndi 20%. Koma nthawi yomweyo, ndi otsika kuposa mitundu ina pazambiri zamapulogalamu azamasamba.

Zothandiza zimphamvu za chinangwa kwa hypercholesterolemia

CHIKWANGWANI chimachepetsa cholesterol, chomwe chimapangitsa kukhala bwino kwambiri kupewa atherosulinosis. Imakongoletsa kugwira ntchito kwa chakudya cham'mimba, monga chidebe chotsuka matumbo pazinthu zonyansa. Ndi kuvomereza pafupipafupi, ndizothekanso:

• kusintha matumbo, chotsa kudzimbidwa,
• mulingo wamatumbo am microflora,
• imathandizira kagayidwe kazonse,
• chepetsani kuyamwa kwa lipid,
• khazikitsani kuchuluka kwa shuga,
• samalira kudya, chepetsa thupi,
• kuchepetsa mwayi wokhala ndi matenda am'mimba otupa,
• kukwaniritsa kuwongolera thupi
• konzani ntchito za mtima,
• chepetsa kupsinjika ndi matenda oopsa,
• kuonjezera chitetezo cha mthupi.

Nthambi sizitha kugwidwa ndi timadziti tam'matumbo, koma imalowa m'matumbo popanda kusintha, komwe imakhala ngati sorbent yachilengedwe. Akaphatikizidwa ndi madzi, amatupa, ndikupanga milingo yayikulu yonyowa. Makina osindikizira omaliza pamakoma a rectum, chifukwa chomwe amachitapo kanthu amadzichotsera. Pamodzi ndi ndowe, zinthu zofunika zowonongeka zimapukusidwa - mchere wazitsulo, radionuclides, metabolites yazakudya, bile acid.

Ndi bile (cholic) acid omwe amagwirizana mwachindunji ndi mayamwidwe a cholesterol. Ntchito zawo ndi chimbudzi ndi mayamwa a lipids, omwe mankhwala a cholesterol ali gawo limodzi. Zakudya zamadzimadzi zotulutsa michere yotulutsa ma acid asidi, potero zimachepetsa milingo yokhala ndi osalimba a lipoproteins (LDL).

Nthambi imakonzanso mayamwidwe a glucose, akhale ndi malo osintha mtundu wa glycemic index wazinthu zina, zomwe zimapangitsa kugwiritsidwa ntchito kwawo koyenera kwa matenda ashuga.

Nthambi zimagulitsidwa m'masitolo ogulitsa zakudya, m'masitolo ogulitsa chakudya komanso m'madipatimenti apamwamba a mkate.

Mawonekedwe a phwando

Musanatenge chinangwa, tsanulira madzi otentha ndikusiya kwa mphindi 30. Pakatha nthawi, amamwetsa madzi ambiri, kenako amawotcha amagwiritsa ntchito ngati chakudya chokole kapena kuwonjezerapo njere, sopo, zakudya zamkaka.

Nthambi zitha kugwiritsidwa ntchito kuphika makeke ophika kapena mkate. Kuti achulukitse achire, amayenera kutsukidwa ndi madzi ambiri. Ndi kuphatikiza uku, amalowa m'matumbo pafupifupi osasinthika, pomwe amachita ntchito yawo yoyamba yoyeretsa.

Kulandila zipatso kumayamba ndi magawo ang'onoang'ono, pang'onopang'ono kumabweretsa kuchuluka komwe mukufuna. Therapy tikulimbikitsidwa muzinthu. Poterepa, mutha kuyang'ana kwambiri zomwe zikuyang'aniridwa pansipa.

Ndikofunikira kumvetsetsa kuti ndandanda ya dosing yomwe ili pamwambapa ndiyofunika. Kuchuluka kwa supuni ya tiyi ya tirigu wosiyana ndi mbewu zosiyanasiyana ndi kosiyana. Oatmeal wopepuka kwambiri - pafupifupi 15 g mu supuni yokhala ndi phiri, tirigu - 20 g, rye - 25 g. Mlingo wamphesa wa tsiku ndi tsiku wouma sayenera kupitirira 30. Mphamvu zabwino pochepetsa cholesterol zitha kuwonedwa pambuyo pa sabata loyamba la chithandizo.

Nthambi imayenda bwino ndi uchi. Omwe amadya zakudya zopatsa thanzi adapanga njira yotsitsimutsira thupi mwachangu atadwala kwambiri. Kukonzekera mankhwalawa:

1. Supuni imodzi ya zipolopolo za tirigu imadzazidwa ndi 400 ml ya madzi ozizira.
2. Wiritsani pamoto wochepa kwa mphindi 40, mukumalimbikitsa mosalekeza.
3. Pambuyo pozizira, supuni 1 ya uchi imawonjezeredwa ndi chinangwa.

Zotsatira zake zimatengedwa katatu kapena tsiku kwa 50 ml. Ngati angafune, wothandizirayo amatha kuwotha pamaso pa mlingo uliwonse.

A James Anderson, MD, akuonetsa kuti kudya supuni zitatu zagawo la oat (pafupifupi kapu imodzi) tsiku lililonse kwa miyezi iwiri kuti muchepetse cholesterol ndi 5-15%. Njira yotsikira imalimbikitsidwa ngati zakudya zoyenera zitsatiridwa.

Nthambi zovulala

Njira yokhayo yothanirana ndi masamba a hypercholesterolemia ndi katundu wawo, limodzi ndi mankhwala ophatikiza ndi poizoni, kuchotsa michere yofunika m'zakudya zina mthupi. Pogwiritsa ntchito nthawi yayitali, kuphwanya mtundu wa vitamini-mchere ndizotheka.

Kugwiritsa ntchito kwambiri chinangwa kumakhala koopsa pakubwera kwa njira zosafunikira kuchokera kugaya chakudya - kukomoka kwam'mimba, chimbudzi, zotupa, zotupa za rectum.

Pokana kumwa chinangwa:

• odwala ndi pachimake mawonekedwe a gastritis, zilonda zam'mimba,
• anthu omwe ali ndi matenda otupa a m'matumbo ang'onoang'ono komanso akulu a etiology,
• akuvutika ndi matumbo osakwiya komanso chizolowezi chopita m'mimba.

Ndi chikhululukiro cha matenda, chithandizo chitha kuyambiranso.

Yembekezani zotsatira zochititsa chidwi, pogwiritsa ntchito masamba okha, sizoyenera. Ngati kuchepa kwa mafuta a cholesterol, kuwerengera chakudya chonse, moyo wokangalika, ndipo ngati kuli kotheka, mankhwala amafunikira.

Zinthu zomwe zidakonzedwa ndi olemba polojekitiyi
malingana ndi ndondomeko yakusinthaku.

Momwe mungachepetse cholesterol yamagazi ndi chinangwa kunyumba?

Woyimira rheumatologist, wophunzira ku Russia Academy of Medical and technical Science, Pavel Valentinovich Evdokimenko (Moscow)

Inde ndi zowona. Nthambi ndi gwero la mavitamini a B ofunikira kuti magwiritsidwe ntchito athu a mtima azikhala. Muli mitundu yambiri yazakudya zofunika kwambiri. Kupezeka kwa ulusi wotere m'matumbo kumapangitsa kuti ntchito izikhala bwino. Ndipo kugwira ntchito mwachangu kotere kumapangitsa kuti muchepetse thupi. Komanso, fiber zimachepetsa milingo ya cholesterol yoyipa mthupi lathu. Kuchepa kumeneku kumachitika chifukwa chomanga matumbo a bile acid.

Kodi amatenga masamba?

Pazifukwa zamankhwala, oat kapena tirigu wachilengedwe (wopanda granured) ndi yoyenera. Amatha kukhala ndi zowonjezera. Mwachitsanzo, zam'madzi zam'madzi, zopyapyala, maapulo, mandimu, kapena zina zilizonse.

Supuni ya tiyi iliyonse yamasamba imathiridwa ndi madzi otentha (kwa ife ili ndi 1/3 yagalasi), ndikuumirira kwa mphindi 30. Madzi amathiridwa. Tsopano chinangwa chimatha kuwonjezeredwa kulikonse - mu sopo, chimanga, mbale zam'mbali kapena masaladi.

Ndikofunika kumwa zamadzi zotere ndi madzi. Mlingo wa tsiku lililonse wa chinangwa kumayambiriro kwa mankhwala ndi 1 tsp. Nthawi imeneyi, ndikofunikira kuwunika ntchito zam'mimba ndi matumbo. Ngati palibe mpweya wowonjezereka komanso mapando otayirira, ndiye kuti pena pake pa sabata limodzi ndi nthambi amatengedwa mu 2 Mlingo. Pochepa - 2 pa tsiku, ndi supuni yokha.

Ngati vuto likachitika, siyani kugwiritsa ntchito. Maphunzirowa ndi milungu itatu. Monga njira ina iliyonse yamankhwala, muyenera kupuma ndi chinangwa kwa miyezi itatu. Kenako, mutha kubwereza zonse.

Chifukwa chiyani ma kor amakhala abwino?

Nthambi ndi chosakanizira mwachilengedwe, ichi ndiye kuphatikiza kwakukulu. Amagwira ntchito yabwino kwambiri yochotsa poizoni - ndi poizoni, komanso mafuta ndi madzi. Werengani zambiri za zabwino za matupi athu pano.

Pofuna kubwezeretsa cholesterol mulingo woyenera, mutha kumaphikirabe zokomerazi.

Ndipo kanema wabwino kwambiri komwe angakuuzeni za zinthu zopindulitsa za chinangwa (kuphatikiza pa kuchepetsa cholesterol), adzaphunzitsidwa momwe angazisankhire ndi kuzilandira. Timayang'ana.

Nsomba ndi omega-3 mafuta acids

Kudya nsomba zamafuta kumathandizira kulimbitsa mtima wanu wama mtima chifukwa cha mafuta ake a omega-3 acid, omwe angathandize kuchepetsa kuthamanga kwa magazi komanso chiwopsezo cha kuundana kwa magazi m'mitsempha mwanu. Pankhani ya vuto la mtima wa omega-3, mafuta acids amatha kuchepetsa ngozi ya kufa mwadzidzidzi.

Ngakhale ma omega-3 acids samakhudzanso kuchuluka kwa lipoprotein yocheperako, chifukwa cha zotsatira zake zabwino pamachitidwe a mtima, American Heart Association imalimbikitsa kudya nsomba ziwiri zokha sabata limodzi. Nsomba zomwe zimakhala ndi mafuta ochulukirapo a omega-3:

• Mackerel
• Nyanja trout
• Hering
• Sardines
• Nsomba zazitali zazitali
• Salimoni
• Halibut

Nsomba ziyenera kuphikidwa kapena kuthiriridwa kuti musati kuwonjezera mafuta ochulukirapo. Ngati simukukonda nsomba, mutha kupeza mafuta okwanira a omega-3 acid kuchokera ku zakudya monga flaxseed ndi canola.

Muthanso kumwa othandizira ndi omega-3 fat acids kapena mafuta a nsomba, koma simupeza zinthu zina zopindulitsa mu nsomba, monga selenium. Musanayambe kumwa zakudya zowonjezera thanzi, funsani dokotala wanu za njira yovomerezeka.

Walnuts, amondi ndi mtedza wina

Ma Walnuts, ma almond, ndi ma hazelnuts ena amatha kuthana ndi cholesterol. Amakhala ndi mafuta ochulukirapo a ma mono- ndi polysaturated mafuta motero amathandizanso kuti mitsempha ya magazi izigwira bwino ntchito.

Pafupifupi mtedza uliwonse patsiku (pafupifupi magalamu 42 a ma amondi, ma hazelnuts, mtedza, ma panc, mtedza wa pine, pistachios kapena walnuts) amatha kuchepetsa chiopsezo cha matenda a mtima. Onetsetsani kuti mukugula mtedza wopanda mafuta.

Mtedza uliwonse ndizakudya zopatsa mphamvu zambiri, choncho dziwani zochepa. Pofuna kuti musadye mtedza wambiri komanso osanenepa, onjezani mafuta odzazidwa ndi mtedza muzakudya zanu. Mwachitsanzo, onjezani mtedza wina m'malo tchizi, nyama, kapena makala mu saladi.

Avocados ndi gwero labwino lazinthu zambiri zopindulitsa, kuphatikiza mafuta achilengedwe a polyunsaturated. Malinga ndi kafukufuku waposachedwa, kuwonjezera mgonero pamtundu umodzi patsiku la chakudya kumachepetsa liproprotein yotsika kwambiri mwa anthu onenepa kwambiri komanso onenepa kwambiri.

Mbale yodziwika bwino kwambiri ya avocado ndi guacamole, yomwe nthawi zambiri imadyedwa ndi tchipisi cha chimanga chomwe chili ndi mafuta ambiri. Yesani kuwonjezera ma avocados osadulidwa ku saladi ndi masangweji, kapena gwiritsani ntchito ngati mbale yam'mbali. Muthanso kuphika guacamole ndi masamba abwino, monga nkhaka zosankhidwa.

Kusinthana ndi mafuta omwe mwadzaza omwe amapezeka muzakudya zopangidwa ndi polyunsaturated amatha kupanga zakudya zanu kukhala zabwino kwa thanzi la mtima.

Mafuta a azitona

Gwero lina labwino kwambiri lamafuta a polyunsaturated ndi mafuta a azitona.

Yesani kuwonjezera supuni ziwiri za mafuta a azitona (pafupifupi 23 magalamu) tsiku lililonse m'malo mwa mafuta ena. Mwachangu masamba mmenemo, kuwaza ndi marinade kapena kusakaniza ndi viniga ngati chovala cha saladi. Muthanso kugwiritsa ntchito mafuta a maolivi monga cholowa m'mafuta popanga msuzi wa nyama kapena kumangoyika timiyeso ta mkate.

Mafuta onse a avocado ndi mafuta a azitona ndizakudya zopatsa mphamvu kwambiri, muzizidya zochepa.

Chakudya chomwe chili ndi sterol chomera ndi stanol

Pakadali pano, zinthu zomwe zimapangidwa ndi sterol ndi stanol, zinthu zomwe zimakhala muzomera ndipo zimatha kulepheretsa kuyamwa kwa cholesterol. Ambiri mwa ma stanols ndi zitsulo amapezeka muzinthu monga margarine, tchizi, batala (kirimu.) Ndi yoghurts zambiri.

Makampani ena amapanga margarine, mandimu a lalanje ndi kumwa yogurt ndi kuwonjezera pazomera zothandizirana ndipo amathandizanso kuchepetsa lipoproteins yotsika ndi 5-15%. Kuchuluka kwa sterol kuti mupeze zotsatira zokhazikika ndi pafupifupi magalamu awiri, ndiye kuti, pafupifupi mamililita 240 a mandimu a lalanje ndi kuwonjezera kwa sterol patsiku.

Pakadali pano, samamvetsetsa kuti kudya ndi sterol kumachepetsa chiopsezo cha matenda a mtima kapena sitiroko, ngakhale akatswiri ena amakhulupirira kuti zakudya zomwe zimachepetsa cholesterol zimachepetsa ngozizi. Chomera chopondera ndi stanol sichimakhudzanso triglycerides kapena kuchuluka kachulukidwe ka lipoproteins, cholesterol "chabwino".

Whey protein

Puloteni yama Whey, yomwe ndi imodzi mwa mapuloteni awiriwa omwe amapezeka mumkaka (wachiwiri ndi kesiin), ndiwowona ngati "chifukwa" chopindulitsa mkaka. Kafukufuku wasonyeza kuti kugwiritsa ntchito protein ya Whey ngati chakudya chowonjezera kumatsitsa lipoprotein yotsika komanso cholesterol yonse.

Mapulogalamu okhala ndi Whey okwera bwino amatha kugula m'masitolo ogulitsa zakudya komanso m'masitolo akuluakulu. Tsatirani malangizo omwe adabwera ndi phukusi kuti mudziwe kuchuluka kwake ndi momwe mungatengere.

Ndi zakudya zina ziti zomwe zimachepetsa cholesterol?

Kuti zinthu zonse zomwe zili pamwambazi zizigwira bwino ntchito, muyenera kusintha zina ndi zina pa zakudya komanso moyo wanu.

Ngakhale mafuta ena ali ndi thanzi, sinthani mafuta omwe mumakhala nawo ndikutulutsa mafuta. Mafuta okhathamira omwe amapezeka munyama, batala, tchizi ndi zinthu zina zopanda mkaka, komanso mafuta ena azitona amakweza mafuta m'thupi mwathunthu. Mafuta a trans, omwe nthawi zambiri amapezeka m'm margarine ndipo amagula ma cookie, masamba, ndi ma pie, ndi ovuta kwambiri chifukwa amakweza lipoprotein yotsika ndikuchepetsa cholesterol "yabwino".

Pazophatikizira zamalonda mutha kudziwa zambiri za kukhalapo kwa mafuta a trans, koma, mwatsoka, pokhapokha ngati ali ndi gramu yopitilira 1 iliyonse pa ntchito iliyonse. Izi zikutanthauza kuti mutha kupeza mafuta awa ndi chakudya, osadziwa kuti chitha kukweza mafuta m'thupi. Ngati phukusi likuti "ndi mafuta ochepa a hydrogenated", ndiye kuti malonda ali ndi mafuta a trans, ndipo ndibwino kutero osagula.

Kuphatikiza pakusintha kadyedwe kanu, kusintha zina ndi zina pa moyo wanu ndi gawo lofunikira pogwira ntchito pama cholesterol. Kuchita masewera olimbitsa thupi pafupipafupi, kusiya kusuta fodya, komanso kukhala ndi thanzi labwino kumathandizanso kuti cholesterol ikhale yabwino.

Momwe mungatengere oat ndi tirigu

Musanagwiritse ntchito chinangwa, muyenera kuphika musanaphike: supuni 1 ya chinangwa chachilengedwe, kutsanulira kapu 1/3 ya madzi otentha kuti atupire. Timawasiya mu fomu iyi (yokakamira) kwa mphindi 30.

Pambuyo pake timatha kuthira madzi, ndikuwonjezera chinangwa, chomwe chakhala chofewa komanso chofewa, m'mbale zosiyanasiyana - m'mbale, sopo, masaladi, mbale zam'mbali. Ndikofunika kuti muzidya zakudya izi, zotsukidwa ndi madzi (kupatula supu ndi chinangwa, zoona).

Poyamba, timangodya masamba kamodzi kokha patsiku. Ngati matumbo amawazindikira mwachizolowezi, samawiritsa ndipo alibe kufooka, ndiye kuti patatha pafupifupi sabata limodzi mumatha kusintha zipatso ziwiri.
Ndiye kuti, tsopano tizidya supuni 1 ya chinangwa 2 kawiri patsiku.

Njira yonse ya chithandizo cha chinangwa ndi masabata atatu. Kenako muyenera kupuma. Pambuyo pa miyezi itatu, maphunziro a chinangwa amatha kubwerezedwanso.

Mavuto a oat ndi tirigu wa tirigu

Tiyenera kudziwa kuti chinangwa chimatha kuvulaza anthu ena - chifukwa chinangwa chimakwiyitsa m'mimba.

Chifukwa chake, anthu omwe akudwala matenda am'mimba thirakiti - gastritis, zilonda zam'mimba kapena duodenum, matumbo osavomerezeka, ndi matenda am'mimba, amafunika kudya chinangwa mosamala kwambiri!

Kuphatikiza apo, mwa anthu ena, chinangwa chimayambitsa kufooka kwa chopondapo, kumatulutsa ndi kuchuluka kwaulendu (kubala m'mimba). Pankhaniyi, ndibwino kusiya kuwatenga.

Mutha kukhala ndi chidwi ndi:

Zolemba zonse za Dr. Evdokimenko