Tangerines: katundu 7 wodziwika bwino

Philosophy ya Zaumoyo Zaumoyo

Zikuwonekeratu kuti nthawi zonse mumakhala otanganidwa. Komabe, powerenga blog yokhudza chakudya chopatsa thanzi, mudzamvetsetsa momwe zimakhalira zosavuta kudya moyenerera komanso zapamwamba kuti mukhale ndi thanzi lanu komanso. Tikukhala m'nthawi zotsutsana, kumbali imodzi yomwe tikukumana ndi kusankha kwakukulu kwa zinthu (kuposa kale), kumbali ina ndikuvuta kusankha: kodi tiyenera kudalira ndani? Kodi ndi chakudya chanji chomwe sichingavulaze? Pazakudya ndi pamankhwala.rf mudzapeza chidziwitso cholondola chokhudza kudya wathanzi. Bulogu imakupatsani mayankho osavuta pamafunso ofunikira okhudza chakudya ndi chakudya chamagulu.

Gawo lathu la chakudya limakhala ndi maphikidwe azakudya zabwino zokhala ndi zinthu zotsika mtengo komanso kuphika kosavuta. Zolemba zomwe zili pagawo lathanzi labwino zimapereka chidziwitso chokwanira chokhudza chakudya ndi zotsatira zake zaumoyo zomwe mungadalire. Magawo ena amalo azikambirana za zakudya zamatenda osiyanasiyana, kupereka zamankhwala komanso maphikidwe osavuta a shuga, hepatitis, gout.

Timamvetsetsa malingaliro

Cholesterol palokha siyoposa mtundu wamafuta (lipid). Ili mu chipolopolo chilichonse cha khungu la munthu. Makamaka cholesterol yambiri mu chiwindi, ubongo ndi magazi. Ndikofunikira kudziwa kuti cholesterol ndiyofunikira pakugwira bwino ntchito kwa thupi, chifukwa chake, popanda chinthu ichi, maselo atsopano ndi mahomoni ena sangapangidwe. Komanso, kulephera kwa cholesterol, dongosolo logaya chakudya limavutika.

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

Pachifukwa ichi, ndi cholesterol yayikulu, musayelekeze kupita kwa dokotala.

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

Cholesterol Wokwezedwa: Amayambitsa

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

Zomwe zimayambitsa cholesterol yayikulu ndi:

Zakudya zamankhwala zimakhudza bwino ntchito zamkati mwa thupi, ndikuchepetsa cholesterol yamagazi. Komanso, mukamadya zakudya zoyenera, mutha kusintha kagayidwe, magazi komanso kukhala ndi phindu pakuphatikizika kwa magazi.

Kodi muyenera kudya chiyani?

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

Chifukwa chake, zinthu zapadera ziyenera kuphatikizidwa muzosankha zomwe zingakhudze bwino ziwiya za anthu.

Choyambirira ndichopatsa thanzi ndicho phala. Ndikwabwino kudya buckwheat, barele wa pearl, oatmeal ndi phala la tirigu. Muyenera kuwaphika m'madzi popanda kuwonjezera mkaka ndi mchere. Mutha kudya phala tsiku lililonse monga mbale yayikulu. Monga njira ina ya chimanga, zakudya za pasitala ya durum ndizololedwa.

Chofunikira chotsatira ndi mkate. Iyenera kukhala rye ndi chinangwa. Patsiku lomwe simutha kudya zopitilira mazana awiri a mikate yotere. Ma cookies a biscuit zakudya ndi zouma mkate

Nsomba zamafuta sizingathe kudya zosaposa 200 magalamu patsiku. Iyenera kukhala gwero lalikulu la mapuloteni m'thupi.

Kuyambira nyama mutha kugwiritsa ntchito nkhuku, kalulu ndi nkhuku.Tumikirani nyama zakudya mu mawonekedwe owiritsa, otentha kapena otentha.

Mazira amathanso kudyera owiritsa, koma osapitilira zidutswa ziwiri pa sabata. Nthawi yomweyo, ndibwino kupatsa chidwi ndi mapuloteni, chifukwa yolk imakulitsa cholesterol.

Mafuta ophikira ndizothandiza kwambiri, omwe ndi maolivi, sesame, soya ndi nandolo. Ndikwabwino kukana mafuta a mpendadzuwa komanso batala.

Zakudya za mkaka wowawasa (tchizi tchizi, tchizi, zonona, mkaka) zimatha kuthiridwa, koma mwa mawonekedwe ochepera mafuta. Ma Yogurts nawonso amaloledwa, koma amakhalanso ndi mafuta ochepa.

Nyemba ikhoza kukhala cholowa m'malo mwa nyama. Amakwaniritsa bwino thupi ndipo nthawi yomweyo mulibe mafuta owopsa. Zakudya zosiyanasiyana zimatha kukonzedwa kuchokera ku zinthu zotere, chifukwa sizingavutike posachedwa.

Tiyi, makamaka tiyi wobiriwira wamasamba obiriwira, amatsuka magazi m'magazi a cholesterol, ndiye chakumwa chachikulu chakumwa. Ndikofunikanso kuti anthu amwe tiyi wobiriwira popanda kuwonjezera shuga. Ndikwabwino m'malo mwake ndi uchi wochepa.

Mwa maswiti, zipatso zouma, marmalade ndi marshmowsows amaloledwa.

Tsiku lililonse, menyu azikhala ndi mbale zamasamba. Itha kukhala supu zamasamba, ma secs, casseroles. Ndikofunika kwambiri kudya kaloti, zukini, sipinachi, amadyera.

Kuchokera zakumwa amaloledwa kumwa masamba ophatikizika ndi zipatso zamasamba, zipatso za mabulosi, tiyi wazitsamba ndi zakumwa zakumwa.

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

Ndikofunika kudziwa kuti akamatsata zakudyazi, munthu ayenera kumakayezeredwa ndi dotolo ndikumayesedwa kuti awone momwe alili.

Kodi sayenera kudya chiyani?

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

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

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

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

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

Ndiosafunika kudya mazira, komabe ndizotheka ochepa.

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

Zakumwa, zakumwa zoledzeretsa ndi khofi ndizoletsedwa, zomwe, sizimawonetsedwa bwino pa ntchito ya mtima ndi kugaya chakudya.

Ndizosangalatsa kudziwa kuti mukamamwa khofi pamimba yopanda kanthu, munthu nthawi zina amawonjezera chiopsezo chokhala ndi zilonda zam'mimba, chifukwa chakumwa ichi chimawonongera mucous nembanemba wa chiwalo. Pachifukwa ichi, ngati mumamwa khofi, ndiye kuti musachite izi pamimba yopanda kanthu.

Kupewa Kwambiri kwa Cholesterol

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

Chifukwa chake, njira zodzitetezera ku cholesterol yayikulu zimaphatikizapo izi:

1. Kuthetsa kwathunthu kusuta fodya ndi kumwa mowa. Kungosiya kusuta, munthu sangatengere matenda a mitsempha ya mtima ndi mtima.Ndi kudalira kwambiri pazokonda, ndikulimbikitsidwa kuti muthane ndi a narcologist ndi psychologist.
2. Kuchotsa kunenepa kwambiri komanso kuwongolera kwina. Zosagwirizana ndi izi ndimachita masewera olimbitsa thupi nthawi zonse. Ndikofunika kwambiri kuphunzitsa mkati mwatsopano, monga kumayeserera kuthamanga, kupalasa njinga, masewera olimbitsa thupi komanso kuvina. Mutha kuchitanso nawo kusambira, kuseketsa thupi, kulimbitsa thupi, masewera a yoga ndi masewera ena ambiri.

Chachikulu ndikuti zinthu zolimbitsa thupi zimapangitsa munthu kusunthika, osakhala kunja kwa wowunikira kompyuta nthawi yayitali.

1. Pogwira ntchito, ndikofunikira kuchita masewera olimbitsa thupi nthawi zonse, osati kokha chifukwa cha maso, komanso thupi.
2. Ndikofunikira kuzindikira nthawi yake ndikuchiza matendawa omwe angapangitse kuchuluka kwa cholesterol yamagazi. Sichingakhalenso cholakwika kuti nthawi zonse muziwunikira zowunikira kuti mudziwe chizindikiro ichi. Izi ndizowona makamaka kwa anthu onenepa kwambiri komanso matenda osachiritsika.
3. Muyenera kuwongolera mkhalidwe wanu wama psycho, chifukwa zimatsimikiziridwa kuti kukhumudwa ndi kusakhazikika kwakanthawi kungakhudze kuchepa kwa mahomoni ndi kunenepa kwambiri. Ngati pali vuto pankhaniyi, muyenera kulumikizana ndi akatswiri amisala kapena psychotherapist.

Zonse zatsamba zimaperekedwa kuti zidziwitso pokhapokha. Ngati muli ndi zizindikiro, funsani katswiri.

Zakudya za mafuta m'thupi mafuta ambiri

Anthu ambiri ali ndi lingaliro losamvetseka la cholesterol.

Ndiye kodi cholesterol ndi chiani ndipo ndiyotani, ndipo koposa zonse, momwe angadye ngati magazi ake ndi okwera kwenikweni? Kodi ndizotheka kuchepetsa cholesterol pokhapokha posankha zakudya zoyenera, osagwiritsa ntchito mankhwala?

Tiyeni tiyesetse kumvetsetsa zovuta izi.

Cholesterol ndi chinthu ngati mafuta (mowa wamafuta), womwe umapangidwa mwaokha ndi thupi la munthu (mpaka 80%) ndipo ndi wofunikira pakugwira bwino ntchito kwake. Cholesterol imatenga nawo kaphatikizidwe ka mahomoni (mwachitsanzo, amasintha kukhala progesterone ya vitamini, vitamini D, ndiwofikira kwa corticosteroids), munjira yopanga maselo (gawo la membrane wa cell), chimbudzi (mapangidwe a bile acid) ndikuchita ntchito zina zambiri zofunika.

Cholesterol ambiri amapezeka m'magazi, chiwindi, impso, adrenal gland ndi minyewa yaubongo. Ndi gawo la ziwalo zonse za mthupi. Mahomoni ambiri amapangidwa kuchokera ku cholesterol, yambiri ya iyo m'matumbo amanjenje.

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" m'makoma 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.

Koma pali ma protein a "lipid" abwino m'magazi. Amatchedwa lipoproteins apamwamba - HDL.Amachotsa cholesterol m'malo ake omwe amakhala ndi khoma la chotengera ndikuletsa mapangidwe a atherosranceotic malo.

Cholesterol chachikulu ndi chimodzi mwazomwe chimayambitsa matenda a mtima komanso atherosulinosis, ndipo thrombosis imatha kudwala matenda a mtima kapena stroko (onani Stroke: Zizindikiro, zizindikiro zoyambirira ndi thandizo loyamba).

1. wakudya ndi chakudya

2. opangidwa m'chiwindi.

Thupi limakwanira ndi cholesterol yomwe imapangidwa ndi chiwindi. Koma munthu amadya cholesterol yambiri ndi chakudya. Gwero lake lalikulu ndi mafuta azinyama.

Ngati pali zochuluka mwa zakudyazo, ndiye kuti cholesterol chomwe chili m'magazi chiziwonjezeka, ndipo chimatembenuka kuchoka m'thupi la mnzake kukhala mdani wakufa.

Amadziwika kuti mitundu inayi yamafuta yomwe timadya, kapena, mutero, osadya, imakhudza kuchuluka kwa mafuta a serum cholesterol:

Mafuta a Trans amapezeka mu:

- m'mbale zophika (ndi kutentha kwanthawi yayitali ndi kutentha kokwezeka, kapangidwe kazinthu zamafuta, zimapangitsa kuti pakhale ma lipid peroxides, transisomers yamafuta acid ndi ma free radicals),

- mu margarine (umapezeka ndi hydrogenation yamafuta a masamba),

- zakudya zozikidwa pamafuta a hydrogenated.

Mafuta acids ofunikira amapezeka muzakudya zathu za tsiku ndi tsiku ndipo amagawika m'magulu atatu akulu:

. Chinsinsi chimodzi ndizofunikira: izi zimayenera kuyikidwa m'malo mwa mafuta ena, osangowonjezera chakudya.

Ndipo, zoona, simuyenera kusiya mafutawa m'zakudya zanu, mumangofunika kuchepetsa kudya kwawo. Ndikofunikira kusiya mafuta odzazidwa (nyama yamafuta - nkhumba, tsekwe, bakha ndi ena) ndikuphatikiza mafuta acids a polyunsaturated (mafuta a masamba, mtedza, nsomba) m'zakudya zanu. Mafuta osasinthika amathandizira kukhala osamala pakati pamagawo osiyanasiyana a cholesterol ndikuwongolera moyenera kupita ku cholesterol yathanzi.

Pofuna kuchepetsa cholesterol yamagazi, madokotala nthawi zambiri amalimbikitsa kuwonjezera masewera olimbitsa thupi, kupita kumasewera, kusiya kumwa mowa ndi fodya, chifukwa zimachulukitsa chiopsezo cha matenda a mtima. Kuti muchepetse cholesterol yoyipa "yoyipa", mankhwala osiyanasiyana amalembedwa (nthawi zambiri ma statins)

Kuti mupewe kugwiritsa ntchito mankhwala osokoneza bongo nthawi yayitali komanso osagwiritsidwa ntchito nthawi zonse, muyenera kuwunika thanzi lanu komanso thanzi lanu.

Pali zakudya zapadera zokhazikitsidwa ndi kuchuluka kwa masamba ndi masamba, zomwe popanda mankhwala zimachepetsa kuchuluka kwa cholesterol m'magazi ndi 30%. Kwa milungu 6-8, mutha kuchepetsa kwambiri cholesterol kokha mwa kusintha zakudya zanu.

Mkhalidwe waukulu wopambana ndikutsatira mwamalamulo malamulo azakudya.

Mfundo zoyambirira za zakudya kuti muchepetse cholesterol:

Lingaliro lalikulu la zakudya zokhala ndi cholesterol yayikulu ndikuwongolera njira yophika ndikuchepetsa kwakukulu mu mafuta a nyama. Kupatula apo, cholesterol yokwanira ndi chizindikiro cha kuphwanya kwamphamvu kwa zakudya, ndipo tili ndi udindo chifukwa chake.

Kuzindikirika kwa zakudya zopezeka ndi cholesterol yayikulu sikusankha kwapadera kwamankhwala, koma m'malo mwake kutsatira zakudya zingapo.

Mwa mafuta, kuphatikiza mafuta a masamba, mutha kudya batala yochepa-kalori - mkati mwa supuni ziwiri zopanda pamwamba (masangweji awiri ndi batala), muyenera kudya chifukwa ilinso ndi mafuta a cholesterol.

Koma ndibwino kugwiritsa ntchito margarine azomera. Mwa margarines, mwachitsanzo, mphamvu za Rama ndi Rama olivio zitha kugwiritsidwa ntchito. Margarine uyu ndiwofanana bwino kuphika komanso kupanga masangweji. Mutha kuwaza kapena kuyiyika mu phala m'malo mwa batala, komwe kumakhala bwino.Kuphatikiza apo, RAMA imalemedwa ndi mavitamini angapo a antioxidant A, C ndi D. Ndikwabwino kugula mararini ofewa mumitsuko. Chifukwa majarini okhala ndi mawonekedwe olimba amakhala ndi mafuta osadziwika. Chifukwa chake, kuthira mafuta a margarine okhazikika ndi njira yabwino, yopanda thanzi.

Osamaphika chakudya, koma chithupsa, kuphika, mphodza, komanso mvamu ndi grill

Ndikofunika kupatula kwathunthu kuchokera ku menyu zosiyanasiyana zamzitini, zosuta, zamchere.

Ndikofunikira kupatula kapena kuchepetsa kudya kwa nyama yotsirizidwa - mitundu yonse ya masoseji, masoseji, mabriketi, mafuta anyama ndi ena.

Muyeneranso kukana zakudya monga mayonesi, mafuta wowawasa wowawasa, ayisikilimu ndi mchere.

Onjezerani kuchuluka kwa zakudya zomwe zimachotsa cholesterol m'thupi - nyemba (nyemba, nyemba, mphodza) muzakudya. Yesani kuphatikiza chimanga ndi nyemba, mpunga ndi mphodza, nandolo ndi pasitala palimodzi.

Kuti muchepetse cholesterol, tikulimbikitsidwa kuti mutenge zipatso zosiyanasiyana zokhala ndi pectin - awa ndi maapulo ndi zipatso zina ndi zipatso, zomwe zimaphaka zakudya pakuphika. CHIKWANGWANI chosungunulira, chomwe chimapezeka mu maapulo ndi zipatso zopaka mafuta, chimatenga cholesterol ndikuchichotsa m'thupi.

Madzi ozikidwa pa iwo, ndikuphatikiza zinanazi, kaloti, ndimu, ndizothandiza.

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.

"Khala" pachakudya cha apulosi-uchi. Maapulo otsitsa mafuta m'thupi.

Uchi umakhala ndi ma antioxidants ambiri omwe amalimbana ndi cholesterol ngati maapulo. Sungunulani supuni zinayi za uchi mu kapu yamadzi ndi kumwa tsiku lililonse ngati mankhwala.

Zipatso zouma zimakhala ndi zopatsa mphamvu zambiri. Mankhwala othandiza kuchepetsa mafuta a cholesterol ndi zoumba ndi ma prunes.

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.

Phatikizanipo nsomba muzakudya zanu. Sich pachabe kuti akatswiri azakudya amalimbikitsa kudya nsomba zamadzi amchere kamodzi kawiri pa sabata, osachepera 100 magalamu pa ntchito iliyonse. Mulibe zinthu zofunikira zofufuza (phosphorous, iodini), komanso ma asidi achilengedwe omega omwe amayendetsa mafuta m'thupi, kuthamanga kwa magazi komanso mamasukidwe amwazi, motero amakonda kupindika. Mitundu yofunikira kwambiri ya nsomba yokhala ndi mafuta ochepetsa mphamvu ya mafuta m'thupi ndi nsomba, chifukwa imakhala ndi omega-3 yambiri. Sankhani nsomba zingapo, koma yesani kusunga zomwe zili omega-3 ndizitali.

Chiwindi cha nsomba zam'madzi ndi mafuta awo a nsomba ndizothandizanso. Ngati pali kusalolera kwa munthu kununkhira kapena kukoma kwa mafuta a nsomba, mutha kugwiritsa ntchito kukonzekera kwa kapisozi, mwachitsanzo, mu mawonekedwe azakudya.

Sinthani batala ndi ndiwo zamasamba, ndipo zokonda ziyenera kuperekedwa kwa osakonzekera komanso osakhudzidwa. Ndikwabwino kuti musamayike mafuta owonjezera pamasamba kuti muwapatse mankhwala owonjezera kutentha, koma kuwagwiritsa ntchito mwa mawonekedwe ake osalala monga kuvala masaladi, chimanga, ndikuphika mbale zina.

Mafuta ofunikira kwambiri (gwero la omega-3, omega-6 ndi omega-9 acids) ndi mafuta otayidwa, maolivi, soya, cottonseed, komanso mafuta a sesame.

Kuchokera pazogulitsa mkaka, sankhani mafuta ochepa komanso ochepa mafuta: kanyumba tchizi, yogati, kirimu wowawasa, mkaka, tchizi, kefir ndi ena.

Kuchepetsa kudya zamafuta tchizi zamafuta (zomwe zili zamafuta siziyenera kupitirira 30% pazinthu zouma - suluguni, Adyghe, Ossetian, Brynza, Poshekhonsky).

Ndikwabwino kudya mazira okha owiritsa. Mu dzira, pafupifupi 275 mg. cholesterol ndi chizolowezi cha munthu wamkulu tsiku lililonse. Kutalika kokwanira ndi mazira atatu pa sabata. Mazira athunthu sayenera kupatula, chifukwa ilinso ndi zinthu za anticholesterol (lecithin, ndi zina).

Ngati simungathe kulingalira m'mawa popanda mazira, idyani mapuloteni okha - ndi ma yolks omwe ali ndi cholesterol yonse.

Pa omelet, gwiritsani ntchito dzira limodzi ndi yolk wa protein 2-4. Pophika, ikani dzira limodzi lathunthu ndi mapuloteni awiri. Kuphatikiza apo, mutha kugula mazira azakudya - okhala ndi cholesterol ya 15-50% yotsika kuposa wamba.

Mtedza ndi gwero labwino kwambiri lamafuta a monounsaturated mafuta acids. Ngakhale ndizakudya zamafuta, zochepa pazakudya za tsiku ndi tsiku ndizolandiridwa. Ndikulimbikitsidwa kugwiritsa ntchito pafupifupi 30 magalamu a mtedza osiyanasiyana tsiku lonse: mtedza, ma hazelnuts, mtedza wa ku Brazil, ma cashews, nthanga za mpendadzuwa, mtedza wa paini, ma almond, flaxseed ndi nthangala za sesame.

30 gramu ndi pafupifupi 18 zidutswa za ma cashews, 6-7 walnuts, 8 Brazil kapena 20 zidutswa za ma amondi.

Ndikulimbikitsidwa kugwiritsa ntchito tirigu wamtundu uliwonse ndi zakudya zina zonse (zosakonzedwa) momwe mungathere.

Kuti muchepetse cholesterol, gwiritsani ntchito mbewu monga chimanga - sankhani mitundu kuchokera ku tirigu wathunthu ndi tirigu wathunthu. Ali ndi zakudya zamafuta ambiri. Pakati pa chimanga, oatmeal, buckwheat ndi mpunga wakuda ndizothandiza kwambiri.

Idyani nyama zopanda mafuta (mafuta onse owoneka ayenera kuchotsedwa).

Ndikofunika kumwa madzi amchere (ngakhale ndi mipweya), komanso tiyi wobiriwira, yemwe amakhalanso ndi antioxidant. Mutha kumwa misuzi yosiyanasiyana, osangogula timadziti m'matumba, sizibweretsa phindu kwa thupi, ndibwino kuti mupange misuzi nokha kuchokera ku masamba ndi zipatso.

Musaiwale za vinyo wofiira. Kapu imodzi patsiku imakweza cholesterol "yabwino". Vinyo yoyera imapereka mphamvu zochepa. Palinso zosangalatsa zochepa pazoperewera: o).

Nyengo ndi zonunkhira - kutsatira zakudya kuti muchepetse cholesterol, mutha kugwiritsa ntchito tsamba la bay, thyme, marjoram, parsley, tarragon, mbewu za caraway, katsabola, basil, tsabola ndi tsabola wofiyira.

Mukamagula zinthu zomaliza zokhala ndi mafuta: zinthu zophika, makeke, tchipisi - werengani kuti zilembedwe zamafuta amtundu wanji, osapatula zomwe zimakhala ndi mafuta ndi mafuta a kokonati.

Komanso, mukamagula chakudya m'sitolo, onetsetsani kuti mumawerengera zilembo kuti zisakhale ndi cholesterol.

Zogulitsa ZONSE:

• yogati, kefir, yogati, ayran
• buledi wamphongo
• tchizi wopanda mafuta opaka kunyumba, tirigu wopindika
• vinyo wofiira
• mafuta a azitona
• kolifulawa, beets, kaloti, anyezi, tomato, biringanya, zukini, dzungu, sipinachi, broccoli, nandolo zobiriwira, nyemba zobiriwira, chicory, saladi wobiriwira. Musaiwale za ma turnips, omwe ali ndi mphamvu yotsitsa mafuta m'thupi.
• maapulo, mandimu, mphesa, sitiroberi, mavwende, apricots, kiwi, mapichesi, malalanje, currants,
• zipatso ndi masamba a masamba
• msuzi wazipatso ndi masamba, msuzi wa nyama - osapitirira kamodzi pa sabata.
• mpunga wa bulauni ndi chimanga

Zinthu zomwe zili ndi anti-sclerotic katundu:

• adyo - n pafupi vala ya adyo - pa chakudya cham'mawa komanso chamadzulo,
• biringanya
• uta
• kaloti
• chivwende
• sea ​​kale (gwiritsani ntchito m'malo owuma m'malo mwa mchere)

Sardines, sprats, mackerel, nsomba, hering, g pa sabata.

Tuna, cod, haddock, flounder - popanda choletsa.

Skim mkaka ndi tchizi tchizi, tchizi cholimba

Tchizi tchizi - 0% kapena 5%, mkaka wokwanira 1.5%. Momwemonso, zinthu zonse zamkaka zopaka - kefir zimakhalanso 1% ndi mafuta ochepa.

mbalame (nkhuku, nkhuku, nkhuku, osangodya khungu, ndi mafuta kwambiri

• Mafuta a mpendadzuwa, chimanga, mafuta a azitona - muyenera kuganizira kuti mafuta ndi opatsa mphamvu kwambiri,
• Hamu, masoseji a dotolo, ng'ombe yaying'ono,
• Dzira yolk
• Tchizi la mafuta apakatikati, tchizi ophika,
• Msuzi wowonda, mchere (osaposa 5 g patsiku),
• Marmalade, uchi, manyuchi, pastille, shuga (70 g patsiku),
• Zakumwa zoledzeretsa.

Ndi cholesterol yayikulu, zinthu izi ndizoletsedwa:

• Mafuta a nyama, mafuta anyama
• Nyama yamafuta (ng'ombe ndi nkhumba), bakha ndi tsekwe komanso zakudya zomwe zimakhala ndi mafuta ambiri
• Soseji, soseji, nyama yankhumba, mitundu yonse ya nyama yosuta, zakudya zamkaka, khungu la nkhuku (imakhala ndi mafuta ambiri), mafuta a msuzi wamafuta, chiwindi, impso, ubongo, mafupa a chiwindi
• Batala, Margarine, Mayonesi
• Okhathamira ndi mkaka wonse, mkaka wopaka, kirimu wowawasa, tchizi wamafuta, wokonzedwa komanso tchizi wambiri 30% yamafuta
• Nsomba zamadzi oyera.

Nsomba mumisuzi kapena kusuta, kuzifutsa, komanso shrimp, ndizoletsedwa ndi chakudya chokhazikika chotsitsa cholesterol

Inde, zingakhale zovuta kwambiri kusintha momwe mumadyera nokha, nthawi zonse pamakhala malo oyeserera, kotero zakudya zotsitsa cholesterol ziyenera kuzolowera banja lonse. Ndiye kusintha zakudya zanu pafupipafupi kumakhala kosavuta.

Ndipo onetsetsani kuti mukuchita masewera olimbitsa thupi - osachepera kuyenda. Ndipo masewera olimbitsa thupi kwambiri (ngati izi ndizololeka kwa inu) amatha kutsitsa cholesterol pawokha - mwa kuwotcha ma calories m'misempha yogwira. Pochita masewera olimbitsa thupi, magazi amapita kwambiri m'chiwindi, ndipo cholesterol "choyipa" chimasinthidwa mwachangu kukhala ma asidi a bile (omwe amatsitsidwa ndi chiwindi kulowa m'matumbo, komanso kuchokera m'matumbo kupita kumalo athu)

Zindikirani STROKE - Sungani MOYO: Kumbukirani njira zitatu zoyambirira.

Mwakonda: Ogwiritsa ntchito 6

• 32Aditsani kuti mutchule mawu
• Sungani kumalumikizidwe

Ngati, mukunena za zoopsa za omega-6, mukutanthauza kuti chifukwa cha KUKHALA KWAMBIRI kwa omega-6 m'thupi lathu, kuchuluka kwa magazi ndi mawonekedwe a m'maso kungathe kukulira, ndipo, chifukwa chake, chiopsezo cha thrombosis komanso kukula kwa kulowerera kwa myocardial ndi sitiroko ndi nkhani ina. . Koma tikulankhula za momwe mungachepetse CHOLESTEROL, tikulimbikitsidwa pano kuti musinthe mafuta a nyama ndi mafuta a masamba (kupitilizanso, muchepetse mafuta a mpendadzuwa!, Osamadya ndi ma spoons). Momwe ine ndikukumbukira, ndikusowa kwa zakudya komanso kudya kwambiri nyama komanso mafuta ena osinthika ndichinthu chachikulu chomwe chingapangitse mapangidwe a cholesterol.

Mafuta a mpendadzuwa amawonjezeranso cholesterol, koma ocheperako kuposa batala, makamaka margarine. Muli yotchedwa vitamini F, yomwe imayambitsa "resorption" ya zolembedwa za atherosulinotic.

Kodi ma tangerines amapindulitsa bwanji?

Ndikudziwika bwino kuti ma tangerine muli ndi vitamini C wambiri, monga zipatso zonse za malalanje. Komabe, ndi anthu ochepa omwe amadziwa za zina za chipatso chokoma ichi. Zotsatira zake kuti kudya ma mandarins ndi njira yabwino kwambiri yokwaniritsira thupi, chifukwa imakhala ndimadzi, ngati thupi la munthu.

•Ma tangerine yodziwika ndi zophatikiza zama carbohydrate, mphamvu yotsika bwino komanso chisonyezo cha 30 cha 30.

• Monga zipatso za mphesa kapena mandimu, ndi chuma cha vitamini C (26.7 mg / 100 g, monga 38% ya kudya tsiku lililonse),

• Chifukwa cha zomwe zili vitamini c chipatsocho chimalimbitsa chitetezo chathupi komanso chimateteza thupi ku tizilombo toyambitsa matenda,

• Muli ndi ma flavonoids omwe amathandizira kuthana ndi kunenepa kwambiri, kupewa matenda ashuga amtundu wa 2 (amatha kuledzera atakumana ndi adokotala omwe ali ndi matenda ashuga) ndi atherosulinosis (mankhwalawa amapezeka makamaka pakhungu la mandarins),

• Gulu lina lotchedwa salvestrol Q40, lomwe limapangidwanso ndi khungu la mandarin, lingathandize kupewa mitundu ina ya khansa (malinga ndi kafukufuku), monga khansa ya chiwindi.

• Pewani zotsatira zama radicals omwe ali ndi vuto la ukalamba - Vitamini C ndi antioxidant yemwe amaletsa kuchulukitsa kwa ma radicals aulere omwe amachititsa kuti maselo azisokonekera.

• Imasintha khungu chifukwa cha kuchuluka kwa vitamini A (681 IU / 100 g) poyerekeza ndi zipatso za malalanje monga malalanje, mandimu kapena pomelo.

• Zimakhudza ambiri njirazimachitika mthupi, kuphatikiza pakukula kwa mafupa olimba ndi mano.

•Kugwiritsa ntchito ma tangerine amateteza ku matenda amaso (mwachitsanzo, glaucoma ndi matenda amkati).

Komanso, zipatsozi sizingagwiritsidwe ntchito osati kukhitchini, komanso zodzikongoletsera. Chifukwa cha katundu wawo, amagwiritsidwanso ntchito ngati mankhwala achilengedwe. Dziwani zoopsa zomwe zili nawo!

Tangerines - katundu wochepa

Mandarin ndi chipatso chapadera. Muli mavitamini A ndi C ambiri komanso ma carotenoids ambiri, omwe amathandiza kulimbana ndi matenda ena.

1. Imasokoneza cholesterol yoyipa

Mandarins amakhala ndi chinthu chochuluka chotchedwa synephrine, chomwe chimatsitsa cholesterol ndikuthandizira kuwongolera mulingo wake mthupi. Ma antioxidants omwe ali mu mandarin amalimbana mwachindunji ndi zoyipa zomwe zimachitika m'magazi.

Chifukwa cha zipatsozi, kuchuluka kwa cholesterol yoyipa m'magazi kumacheperachepera, komwe, kumathandiza kupewa matenda ambiri am'thupi.

Kuti muthe kugwiritsa ntchito ma tangerine othandizira, muyenera kudya kamodzi kokha tsiku lililonse.

2. Pewani khansa ya chiwindi

Anthu omwe akulimbana ndi matenda a chiwindi ayenera kuphatikiza ma tangerine mu zakudya zawo. Kafukufuku wasonyeza kuti zipatso za citrus (ndipo makamaka tangerines) zimakhala ndi zinthu zomwe zimathandizira kupewa mitundu ina ya khansa, kuphatikizapo khansa ya chiwindi.

Kuphatikiza apo, anthu omwe ali ndi hepatitis C amalangizidwa kuti azimwa juzi wa tangerine chifukwa imakhala ndi beta-cryptoxanthin yambiri. Mu msuzi uwu, titha kupezanso maimonene ambiri, omwe amathandiza kuteteza ku khansa ya m'mawere.

3. Imathandizira kuchotsa madontho m'mafuta

Ndi anthu ochepa omwe amadziwa kuti mothandizidwa ndi ma tangerine mutha kuchotsa zothimbirira mafuta. Muli - monga zipatso zonse za malalanje - kuchuluka kwa vitamini C.

Madontho okometsera omwe amapezeka m'khitchini pamakola ndi masitofu pomwe kuphika nyama kumachotsedwa mosavuta ndi chinkhupule choviikidwa mu madzi a tangerine. Pachifukwa ichi, ndibwino kugwiritsa ntchito madzi kuchokera zipatso zosapsa pang'ono, chifukwa ndi acidic yambiri.

Vitamini C yemwe amakhala mumadzimadzi amalimbana ndi mafuta m'khichini, komanso mafuta m'thupi, tikamadya chipatsochi.
4. Amasintha khungu ndi thanzi

Mkhalidwe wa khungu lathu umatengera zonse zakunja ndi zamkati. Uli ngati chinkhupule chomwe chimamwa michere pazakudya.

Ngati mukufuna kusamalira kamvekedwe ka khungu labwino komanso labwino, samalani ndi mandarin. Chipatsochi chimapatsa thupi kuchuluka kwa mavitamini C ndi E, omwe amafunikira kuti khungu likhale labwino.

Mavitamini awa amathandizira kupewa kukalamba msanga kwa khungu, chifukwa amathandizira kapangidwe kake ka collagen, ndikupangitsa nkhope kukhala yaing'ono komanso yowala.

5. Chepetsani mawonekedwe a imvi

Zikumveka zodabwitsa? Koma ndizowona - Vitamini B12, yemwe amapezeka mu tangerines, amathandizira kuchepetsa kufalikira kwa imvi.

Ngati mukufuna kutsimikizira izi pa zomwe mwakumana nazo, Finyani madziwo m'makankhidwe angapo ndikuwathira tsitsi losambitsidwa. Chokani kwa mphindi zochepa, ndiye muzimutsuka ndi madzi ofunda. Mudzaona kuti tsitsi lanu liziwala nthawi yomweyo ndikuwoneka bwino komanso labwino.

Kupindulitsa kotere kwa ma mandarins pamikhalidwe ya tsitsi kumachitika chifukwa zipatsozi zimakhala ndi vitamini E ndi B12, zomwe zimapangitsa kukula kwa tsitsi komanso kusinthika.

6. Imathandizira machiritso a bala

Mafuta a Mandarin ndiwothandiza kwambiri pochita mabala apakhungu. Chifukwa cha momwe zimapangidwira komanso momwe zimapangidwira, mafuta a tangerine amathandizira bwino kuchiritsa kwa nthawi yomweyo ndipo amatulutsa ma disinfides ndikuwonjezera kukonzanso kwa maselo a khungu.

7. Tangerines ndi chophatikiza chopatsa thanzi ku saladi

Funso la kuchuluka kwa zopatsa thanzi la tangerine siziyenera kusiyidwa. Kuledzera kwawo pafupipafupi kumakhala ndi zotsatira zopindulitsa wathanzi m'njira zambiri.

Ndikofunikira kuziwonjezera ku saladi ndikuphatikiza ndi zakudya zina zamtundu wabwino, monga kaloti kapena tomato.

Phatikizaninso ma tangerine muzakudya zanu zatsiku ndi tsiku ndikusangalala ndi zotsatira zake zabwino.

Momwe mungachepetse cholesterol yamagazi: njira zochepetsera popanda mankhwala

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

Momwe mungachepetse cholesterol yamagazi, aliyense ayenera kudziwa kuti akhale ndi thanzi labwino. Cholesterol monga chinthu chamoyo sichikhala chosungunuka m'madzi. Itha kugawidwa mu HDL (high density lipoproteins), komanso otsika. Ngati zomwe zalembedwa ziziposa zomwe zikuchitika, ndiye kuti mapangidwe a atherosselotic plaques ndi zotupa zina za makhoma am'mimba ndizotheka, zomwe zimapangitsa kuti pakhale matenda a mtima. Pali njira zambiri zochepetsera cholesterol yamagazi popanda mankhwala pongowunikira zomwe mumadya komanso kusiya zizolowezi zoipa.

Kuopsa kwamitengo yayitali

Cholesterol okwera amawononga thupi la munthu, zomwe zimapangitsa kukula kwa ma pathologies ambiri. Ndipo zimathandizanso kuchepa kwa magwiridwe antchito, mavuto okhala ndi mtima ndi machitidwe ena amawonekera.

Ngati simuyang'anira thanzi lanu, izi zimatha kuyambitsa zovuta zazikulu. Chifukwa chake, masiku ano anthu ambiri ali ndi nkhawa momwe angachepetse cholesterol yamagazi.

Choyamba, izi zimagwira ntchito pazowonetsa za matenda:

• kusokoneza kwamanjenje, kupsinjika pafupipafupi, kukhumudwa, manjenje.
• kugona tulo komanso kugona tulo pafupipafupi,
• kutopa, kumangokhalira kutopa,
• matenda a mtima, mitsempha yamagazi, ndi zina zambiri.

Pofuna kupewa zovuta zingapo pamenepa, muyenera kufunsa momwe mungachotsere cholesterol, yesetsani kuchita izi.

Cholesterol choyipa komanso chabwino

Thupi limagawika m'magulu awiri ndipo limakula makamaka m'chiwindi cha munthu. Chiwalochi chimatha kubereka mpaka 80% ya zinthu zonse zofunika m'thupi, koma munthu aliyense amalandila gawo latsopilo kudzera muzakudya.

Kusiyanitsa pakati pa chinthu chabwino ndi choyipa ndikutengera kapangidwe kazakudya zomwe munthu amadya tsiku ndi tsiku.

Anthu akakhala ndi vuto ili, nthawi zambiri funso loti tingachepetse cholesterol limatanthauzadi chinthu "choyipacho".

Mitundu ili ndi zosiyana zotsatirazi ndi kapangidwe kake:

• cholesterol yoyipa imakhala ndi kachulukidwe kachulukidwe ndipo imasokoneza thupi, imathandizira kupanga mapangidwe amafuta a cholesterol, kutsitsa mitsempha yamagazi, potero imayambitsa matenda osiyanasiyana.
• yabwino imakhala ndi mikhalidwe yabwino, imathandizira kuyeretsa mitsempha yamagazi ya cholesterol yoyipa, kuyikankhira m'chiwindi kuti igwe pazinthu zosavuta.

Momwe mungachotsere cholesterol m'thupi? Popeza chinthu chabwino chimathandizira kuyeretsa thupi la choyipacho, pamakhala lingaliro limodzi lokha: zofunikira ziyenera kupitilira zowopsa pazakudya za wodwala.

Njira zochepetsera

Kuchepetsa cholesterol, pali njira zambiri zomwe mungagwiritse ntchito nokha kunyumba kapena mutakumana ndi dokotala, pamene mankhwala apadera amalembedwa ndi katswiri.

Koma mosasamala kuti ndi njira iti yomwe imasankhidwa ngati chithandizo, muyenera kukambirana ndi katswiri wazachipatala. Izi zimapewa zovuta zina komanso sizingakulitse thanzi.

Pali njira zotsatirazi zomwe zimathandizira kusintha zizindikiritso ndikuchotsa cholesterol yochulukirapo mwa amayi ndi abambo.

Njira zazikulu zochepetsera izi:

• zolimbitsa thupi
• zakudya zoyenera
• wowerengeka azitsamba
• mankhwala
• kutsatira moyo wathanzi.

Njira iliyonse mwamagulu azamankhwala ingagwiritsidwe ntchito limodzi ndi njira zina, koma pokhapokha mukaonana ndi dokotala. Pakufunsa momwe tingabwezeretsere zisonyezo kukhala zabwinobwino, aliyense wogwira ntchito yazaumoyo amayankha kuti chifukwa cha ichi ndikofunikira kugwiritsa ntchito njira zamankhwala moyenera ndikuyesa mayeso nthawi zonse.

Masewera olimbitsa thupi

Momwe mungachepetse cholesterol yamagazi popanda zotsatirapo zoipa komanso thanzi labwino? Chofunikira kwambiri pankhaniyi ndi maphunziro akuthupi. Zimathandizira kulimbitsa minofu ndi mitsempha yamagazi, kuthandiza munthu kuti asunthire kwambiri, omwe amakhala ndi zotsatira zabwino pakupanga zinthu za metabolic ndipo, koposa zonse, amathandizira kuchepetsa thupi ngati pali kulemera kwambiri.

Aliyense amadziwa kuti kuphatikiza cholesterol iyenera kukhala yokwanira komanso yokhazikika. Maphunziro akuthupi ndiyo njira yabwino kwambiri, chifukwa kunenepa kwambiri kumakhudza thanzi, chifukwa ndi chimodzi mwazifukwa zopanga chinthu mthupi.

Kukonzekera mochita kuphatikizidwa moyenera kumachepetsa LDL m'magazi, ndikupangitsa kuti magazi azithamanga komanso kuyeretsa mitsempha yamagazi ya cholesterol yoyipa.

Cholesterol yayikulu (monga matenda ena ambiri) imakhudza thupi lonse, kotero kulimbitsa thupi sikungathandize kuchepetsa cholesterol yamagazi, komanso kulimbitsa thupi, minofu ndikusintha ntchito zamtima.

Maphunziro akuthupi atha kukhala ngati chithandizo ngati cholesterol yayikulu Iwononga mitsempha yamagazi, ndikupanga zolembera, komanso ngati prophylaxis yosungabe kuchuluka kwa cholesterol pamalire abwinobwino ndipo, ngati kuli koyenera, kuchepetsa.

Zakudya za cholesterol yapamwamba (hypocholesterol): mfundo zomwe sizingakhale, monga chitsanzo cha kadyedwe

Kwa zaka zambiri osavutika ndi CHOLESTEROL?

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

Zakudya zamagulu a cholesterol yapamwamba (hypocholesterol, zakudya zokhala ndi lipid-kuchepetsa) zimapangitsa kusintha mawonekedwe a lipid komanso kupewa mawonekedwe a atherosclerosis ndi mtima matenda. Ndi kusintha komwe kulipo m'sitimayo, kupatsa thanzi kumapangitsa kuti matenda asamayimitsidwe, kumachepetsa chiopsezo cha zovuta zoopsa ndikuwonjezera moyo. Ngati zosinthazo zikucheperachepera ndi magawo a kuyezetsa magazi, ndipo ziwalo zamkati ndi makhoma a ziwiya sizikhudzidwa, ndiye kuti chakudyacho chidzakhala ndi mtengo wothandiza.

Ambiri aife tamva za cholesterol ndi ngozi yake mthupi. Pazinthu zofalitsa, zofalitsa, ndi intaneti, mutu wa zakudya wa atherosulinosis ndi lipid metabolism ndiomwe umakambirana kwambiri. Pali mindandanda yodziwika bwino yazakudya chomwe sichingadye, komanso zomwe zimachepetsa cholesterol, koma komabe nkhani ya chakudya choperewera kwa mafuta operewera metabolism ikukambidwanso.

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

Zakudya, zowoneka ngati zosavuta, zimatha kuchita zodabwitsa.M'magawo oyamba a hyperlipidemia, pomwe, kuwonjezera pa kupatuka pakuwunika, palibe zosintha zina zomwe zimapezeka, ndikokwanira kuyika chakudyacho kuti chithandizire thanzi, ndipo zimakhala bwino ngati izi zikuchitika ndi kutenga nawo gawo kwa katswiri waluso. Zakudya zoyenera zimatha kuchepetsa kulemera ndikuchepetsa kukula kwa atherosulinosis.

Yakhala pafupifupi mwambo woganiza kuti cholesterol ndi chinthu choopsa, chomwe muyenera kuchichotsa, chifukwa, malinga ndi ambiri, chiopsezo cha atherosulinosis, kugunda kwa mtima, kugundidwa chimagwirizana mwachindunji ndi kuchuluka kwake. Poyesa kuchepetsa cholesterol, munthu amakana ngakhale zinthu zochepa zomwe zimakhala ndi chinthu ichi, zomwe sizowona konse.

Cholesterol ndi gawo lofunikira la ma membrane am'm cell ndi mahomoni a steroid, koma thupi limangopanga pafupifupi 75-80% ya voliyumu yake yofunika, ena onse amayenera kupatsidwa chakudya. Motere, ndizosavomerezeka komanso zopanda phindu kusiya zakudya zonse zomwe zimakhala ndi cholesterol, ndipo ntchito yayikulu yodyetsa zakudya ndikuwonetsetsa kuti magwiritsidwe akewo akhale otetezedwa ndikubwezeretsanso kuchuluka kwa magazi.

Malingaliro okhudzana ndi matenda amtima ndi m'mitsempha yamagazi atakula, njira zopezera zakudya zinasinthanso. Zambiri, mwachitsanzo, zokhudzana ndi mazira kapena batala, zilipobe, koma sayansi yamakono imazichotsa mosavuta, ndipo zakudya zotsika mtengo za hypercholesterolemia zimakula, zimakhala zosiyanasiyana komanso zimasilira.

Zakudya za cholesterol yapamwamba

Lamulo labwino lazakudya zilizonse "zoyenera" ndizoyenera. Zakudya ziyenera kukhala ndi magulu onse azinthu zofunikira kuti kagayidwe koyenera - chimanga, nyama, masamba ndi zipatso, mkaka ndi zotuluka zake. Zakudya zilizonse "zokhazokha" sizingaganizidwe kuti ndizothandiza ndipo zimapweteketsa kuposa zabwino.

Munthu akakana kwathunthu nyama, mkaka wamafuta kapena kutsatira malingaliro atsopano, amangodya kabichi ndi maapulo okha, amadzimana yekha, chimanga, mapuloteni a nyama ndi mafuta amtundu uliwonse, sikuti amangokwaniritsa zotsatira zomwe angafune pakuchepetsa cholesterol, komanso amathandizira kuchuluka kwa kagayidwe kachakudya matenda.

Zakudya zochepetsa lipid ndizokhazokha. Zimatanthauzanso kupezeka kwa zakudya pazinthu zonse zofunika, koma kuchuluka kwake, kuphatikiza kwake ndi njira yake yokonzekera imakhala ndi zinthu zingapo.

Njira zazikulu zochepetsera zakudya za lipid:

• Ndi cholesterol yowonjezereka, ndizomveka kubweretsa chakudya chama calorie molingana ndi ndalama zamagetsi, zomwe ndizofunikira kwambiri kwa anthu onenepa kwambiri. (Kutheka kwa chakudya sikuyenera kupitilira "kudya" kwa ma calories. Ndipo ngati kuli kotheka, muchepetse thupi - kuchepera kwa zopatsa mphamvu kumapangidwa),
• Gawo lamafuta amnyama limachepetsedwa mokomera mafuta a masamba,
• Kuchuluka kwa masamba ndi zipatso zomwe zikuwonongeka zikuchulukirachulukira.

Chakudya chochepetsera cholesterol yamagazi chimaperekedwa kwa anthu omwe ali ndi vuto la lipid popanda popanda zotupa zam'magazi monga njira yoletsa zotupa zam'mimba. Iyenera kuonedwa ndi omwe apezeka ndi atherosulinosis ya msempha ndi ziwiya zina zazikulu, mtima ischemia, encephalopathy ngati njira imodzi yochizira matendawa.

Kunenepa kwambiri, matenda oopsa a m'magazi, matenda oopsa a shuga amakhazikika nthawi zambiri ndi kuwonjezereka kwa cholesterol ndi zigawo zake za atherogenic, kotero odwala omwe ali ndi matenda otere amafunika kuwunika mosamala kusintha kwa magawo a biochemical ndikutsatira zakudya monga njira yothandizira kapena yothandizira.

Mawu ochepa amafunikira kunenedwa za cholesterol yomwe. Amadziwika kuti m'thupi limapezeka mu mawonekedwe azigawo zingapo, zina zomwe zimakhala ndi atherogenic zotsatira (LDL - lowensens lipoproteins), ndiye kuti cholesterol yotere imawonedwa kuti ndi "yoyipa", pomwe gawo linalo, m'malo mwake, imakhala "yabwino" (HDL), imalepheretsa kuyika mafuta osakanikirana pazitseko zamitsempha yamagazi.

Ponena za cholesterol yayikulu, nthawi zambiri amatanthauza kuchuluka kwayo, komabe, kungakhale kulakwa kuweruza matenda a cholembera okha. Ngati kuchuluka kwa cholesterol kokwanira chifukwa cha magawo “abwino”, pomwe lipoprotein yotsika kwambiri komanso yotsika kwambiri imakhala mkati mwazonse, palibe chifukwa chofotokozera za matenda.

Zomwe sizingachitike, zigawo za atherogenic zikachuluka ndipo, motero, cholesterol yonse, ndi chenjezo. Zokhudza kuchuluka kwamtunduwu komwe kumakambirana m'munsimu. Kuwonjezeka kwa cholesterol kwathunthu chifukwa cha otsika komanso otsika kwambiri a lipoprotein sikufuna kokha kuti pakhale kuchepetsa lipid, komanso, mwina, kuwongolera kuchipatala.

Mwa amuna, kusintha kwa mawonekedwe a lipid amawonekera kale kuposa akazi, omwe amakhudzidwa ndi mawonekedwe a mahomoni. Pambuyo pake azimayi amadwala ndi atherosulinosis chifukwa cha mahomoni ogonana, chifukwa chake amafunika kusintha zakudya zawo akadzakalamba.

Kodi tiyenera kutaya chiyani ndi hypercholesterolemia?

Ndi cholesterol yambiri "yoyipa", ndikofunikira kuti isagwiritse ntchito:

• Mafuta onenepa, nyama yopaka, makamaka yokazinga, yokazinga,
• Msuzi wa nyama yozizira,
• Kuphika makeke, maswiti, makeke,
• Caviar, shrimp,
• Zakumwa zochokera ku kaboni, mizimu,
• Soseji, nyama zosuta, soseji, nyama zam'chitini ndi nsomba,
• Zopangira mkaka zamafuta, tchizi zamafuta olimba, ayisikilimu,
• Margarine, mafuta, amafalikira,
• Chakudya chofulumira - ma hamburger, ma frie achi french, chakudya chamwadzidzidzi, zopwanya ndi tchipisi, etc.

Mndandanda wazogulitsidwazo ndiwopatsa chidwi, ungaoneke kwa wina kuti palibe chilichonse chapadera ndi zoletsa zotere. Komabe, izi ndizolakwika: kudya zakudya zopanda mafuta m'mafuta ochepa sikothandiza kokha, komanso kosangalatsa, kosangalatsa, kosiyanasiyana.

Kuphatikiza pa kuthetsa zakudya “zowopsa,” anthu onenepa kwambiri amafunikira kudya pang'ono komanso kuchepetsa kudya kwawo. Ngati chikhumbo chofuna kukhala ndi zofunikira kudya chizikhala chongowonera masana ndipo, makamaka, usiku, ndibwino kusinthitsa sangweji yokhazikika ndi soseji kapena bun yokhala ndi saladi kabichi ndi viniga, mafuta a azitona kapena kirimu wowonjezera wamafuta, tchizi chochepa kwambiri. Pochepetsa pang'onopang'ono kuchuluka kwa chakudya komanso chakudya, munthu samangoletsa cholesterol, komanso kulemera.

Mazira amawonedwabe ndi ambiri kuti ndi "owopsa" pokhudzana ndi mankhwala a atherosulinosis chifukwa cha kuchuluka kwa mafuta m'thupi mwa iwo. Pofika 70s ya zaka zapitazi, kuchuluka kwa kusiyidwa kwa mazira kukufika pazambiri, koma kafukufuku wotsatira adawonetsa kuti cholesterol yomwe ili mkati mwakeyo silingaganizidwe kukhala yoyipa kapena yabwino, ndipo zotsatira zake zoipa pakupatsirana ndizokayikitsa.

Kuphatikiza pa cholesterol, mazira amakhala ndi mankhwala opindulitsa a lecithin, omwe, m'malo mwake, amachepetsa kuchuluka kwa cholesterol yoyipa m'thupi. Mphamvu ya mazira a atherogenic imatengera mtundu wa kukonzekera: mazira okazinga, makamaka ndi mafuta anyama, soseji, mafuta a nkhumba amatha kuvulaza metabolism yamafuta, koma mazira owiritsa kwambiri amatha kudyedwa.

Ndikofunikabe kukana kuchuluka kwa mazira kwa anthu omwe ali ndi cholowa chokhala ndi lipid metabolism matenda, mbiri yosavomerezeka yabanja yokhudzana ndi matenda a mtima ndi mtima. Zina zonse sizigwira ntchito pazoletsa izi.

Mowa ndi chimodzi mwazinthu zomwe zimadzetsa chisangalalo cha chakudya cha anthu ambiri. Zimatsimikiziridwa kuti zakumwa zoledzeretsa zamphamvu, mowa umatha kukulitsa zizindikiro za mafuta ndikuwonjezera cholesterol yamagazi, pomwe zochepa za cognac kapena vinyo, m'malo mwake, zimapangitsa kagayidwe kachakudya chifukwa cha kuchuluka kwa antioxidants.

Kumwa mowa kuti muchepetse cholesterol, sitiyenera kuiwala kuti kuchuluka kwake kuyenera kukhala kokulirapo (mpaka 200 g ya vinyo pasabata ndi 40 g ya cognac), mtundu wa zakumwa siziyenera kukayika, komanso kugwiritsa ntchito munthawi yomweyo mankhwala opatsirana ndi lipid amatsutsana.

Ndingadye chiyani?

Ndi cholesterol yambiri, tikulimbikitsidwa:

1. Zakudya zamafuta ochepa - nkhuku, kalulu, nkhuku, nyama yamwana
2. Nsomba - hake, pollock, nsomba za pinki, hering'i, nsomba,
3. Mafuta ophikira masamba - maolivi, mawaya, mpendadzuwa,
4. Maphala, chimanga, chinangwa,
5. Rye mkate
6. Masamba ndi zipatso,
7. Mkaka, tchizi tchizi, kefir mafuta ochepa kapena mafuta ochepa.

Omwe amatsata chakudya chama hypolipidemic, wiritsani nyama kapena nsomba kapena nthunzi, masamba a mphodza, chimanga chophika m'madzi, ndimafuta ochepa. Mkaka wonse suyenera kudyedwa, komanso mafuta wowawasa zonona. Tchizi tchizi chokhala ndi mafuta omwe amapezeka ndi 1-3%, kefir 1.5% kapena osagwiritsa ntchito mafuta - ndipo ndizotheka komanso zothandiza.

Chifukwa chake, ndi mndandanda wazinthu zamagulu azakudya ndizodziwikiratu kapena pang'ono. Ndikofunika kwambiri kupatula kusokerera ndi grill ngati njira yophikira. Ndikofunika kwambiri kudya zakudya zopatsa mphamvu, zopatsa mphamvu, zopatsa mphamvu. Kutalika kwakukulu kwa chakudya chatsiku lililonse ndi pafupifupi 2500 calories.

• Zonunkhira - mpaka kasanu patsiku, kuti zakudya zomwe zili pakati ndizochepa, kupatula kuwoneka kwamphamvu ndi njala,
• Kuletsa mchere: zosaposa 5 g patsiku,
• Kuchuluka kwa madzimadzi kukwera mpaka malita ndi theka (posagwirizana ndi impso),
• Chakudya chamadzulo - pafupifupi maola 6-7, palibe pambuyo pake
• Njira zophikira zovomerezeka ndizoyendetsa, kuwiritsa, kuwotcha, kuphika.

Zitsanzo za menyu wazakudya zopatsa lipid

Zikuwonekeratu kuti chakudya chopezeka paliponse komanso chabwino sichikupezeka. Tonse ndife osiyana, kotero zakudya m'thupi la anthu osiyana, kulemera, okhala ndi matenda osiyanasiyana zimakhala ndi mawonekedwe ake. Kuchita kwambiri, zakudya ziyenera kutumizidwa ndi katswiri wa zakudya kapena endocrinologist, kutengera zochita za kagayidwe ndi kukhalapo kwa matenda enaake.

Ndikofunikira osati kukhalapo kwa mndandanda wazinthu zina, komanso kuphatikiza. Chifukwa chake, ndibwino kuphika chakudya cham'mawa, ndikuphatikiza nyama ndi ndiwo zamasamba, m'malo mopanga chimanga, pachakudya - mwachikhalidwe amayenera kudya mbale yoyamba. Pansipa pali mndandanda wazitsanzo za sabata, womwe ungatsatidwe ndi anthu ambiri omwe ali ndi vuto la lipid.

Tsiku loyamba:

• chakudya cham'mawa - phala lophwaphika (pafupifupi magalamu mazana awiri), tiyi kapena khofi, mwina ndi mkaka,
• II kadzutsa - kapu yamadzi, saladi (nkhaka, tomato, kabichi),
• nkhomaliro - msuzi pa masamba osapepuka kapena msuzi wa nyama, cutlets ya nkhuku yokhala ndi masamba ophika, msuzi wa mabulosi, kagawo ka mkate wa chinangwa,
• chakudya chamadzulo - chovala chansomba, nsomba, mpunga, tiyi wopanda shuga, zipatso.
• Musanagone, mutha kumwa kefir yochepa yamafuta, mkaka wophika wophika, yogati.

• chakudya cham'mawa - omelet kuchokera ku mazira awiri, saladi wa kabichi watsopano ndi mafuta (mchere wamchere umathandizanso),
• II kadzutsa - juwisi kapena apulo, peyala,
• nkhomaliro - msuzi wamasamba ndi kagawo ka mkate wa rye, ng'ombe yophika ndi masamba otentha, madzi a mabulosi,
• chakudya chamadzulo - nsomba souffle ndi mbatata yosenda, beets grated ndi batala, tiyi.

• pa kadzutsa - oat kapena phala, lopangidwa mkaka wopanda mafuta, tiyi, mutha - ndi uchi,
• II kadzutsa - tchizi chamafuta ochepa wopanda mafuta ndi kupanikizana, msuzi wa zipatso,
• nkhomaliro - msuzi wa kabichi kuchokera kabichi watsopano, mkate wa chinangwa, mbatata zopangidwa ndi veal, zipatso zambiri zouma,
• chakudya chamadzulo - kaloti grated ndi mafuta mpendadzuwa, kanyumba tchizi casserole ndi prunes, tiyi wopanda shuga.

Tsiku lachinayi:

• kadzutsa - mapira mapira ndi dzungu, khofi wopanda mphamvu,
• II kadzutsa - yogurt yamafuta ochepa, madzi a zipatso,
• nkhomaliro - msuzi wa beetroot ndi supuni ya kirimu wowawasa wopanda mafuta, mkate wa chinangwa, nsomba zokazinga ndi mpunga, zipatso zambiri zouma,
• chakudya chamadzulo - msuzi wa tirigu wokhathamira, saladi wa kabichi watsopano, kefir wopanda mafuta.

Tsiku Lachisanu:

• Chakudya cham'mawa - yogwiritsa ntchito yogati yachilengedwe,
• nkhomaliro - msuzi wa zipatso, ma cookie owuma (owononga),
• nkhomaliro - msuzi wokhala ndi nyama yamalonda yamkango, buledi, kabichi wokometsedwa ndi goulash kuchokera ku lingaliro, chipatso chowuma cha zipatso,
• chakudya chamadzulo - dzungu phala, kefir.

Palibe kuwonongeka koopsa kuchokera ku impso, chiwindi, matumbo, amaloledwa kukonza nthawi zina. Mwachitsanzo, apulo tsiku (mpaka kilogalamu ya maapulo patsiku, tchizi tchizi, nyama yophika pang'ono pachakudya), kanyumba tchizi tsiku (mpaka 500 g yatsopano tchizi, casserole kapena cheesecakes, kefir, zipatso).

Zosankha zomwe zalembedwazo zikuwonetsa. Mwa akazi, kudya kotereku sikungayambitse chisokonezo cham'maganizo, chifukwa kugonana kosasangalatsa kumakonda kudya mitundu iliyonse yazakudya ndi zoletsa. Amuna ali ndi nkhawa ndi zopezeka zonse za calorie komanso kusamva bwino kwa njala pokhudzana ndi kusowa kwa zida zamagetsi. Osataya mtima: ndizotheka kupereka mphamvu tsiku ndi tsiku ndi nyama yopendekera, chimanga, ndi mafuta a masamba.

Mitundu ya nyama yomwe odwala ndi hypercholesterolemia angadye ndi ng'ombe, kalulu, nyama yamwana wamtundu, nkhuku, nkhuku, yophika monga mtundu wa cutlets za gaba, goulash, soufflé, yophika kapena yoyatsidwa.

Kusankha zamasamba kulibe malire. Izi zitha kukhala kabichi, zukini, beets, kaloti, radichi, ma thumba, ma broccoli, phwetekere, nkhaka, etc. Masamba amatha kutumiziridwa, kuwotchera komanso kukhala abwino monga saladi. Tomato ndiwothandiza mu matenda a mtima, amakhala ndi zotsutsana ndi khansa chifukwa cha kuchuluka kwa antioxidants ndi lycopene.

Zipatso ndi zipatso ndizolandiridwa. Maapulo, mapeyala, zipatso za citrus, yamatcheri, ma buliberries, cranberries ndizothandiza kwa aliyense. Mabhanana ndi abwino, koma osavomerezeka kwa odwala omwe ali ndi matenda ashuga chifukwa cha kuchuluka kwa shuga, koma kwa odwala omwe ali ndi vuto la mtima komanso kusintha kwa metabolic mu myocardium, nthochi ndizothandiza kwambiri chifukwa zimakhala ndi zinthu zambiri za kufufuza (magnesium ndi potaziyamu).

Mbale zimatha kukhala zosiyanasiyana: mafunde a bankwheat, mapira, oatmeal, chimanga ndi tirigu, mpunga, mphodza. Odwala omwe ali ndi vuto la metabolism wamatumbo sayenera kutenga nawo mpunga, semolina imatsutsana. Porridge ndi othandiza pakudya m'mawa, mutha kuwaphika m'madzi kapena mkaka wopanda mafuta pang'ono ndi kuwonjezera kwa batala pang'ono, amapereka chakudya chokwanira kwa theka loyamba la tsiku, kusintha metabolism yamafuta ndikuyendetsa chimbudzi.

M'mbale zothira nyama, masamba ndi saladi, ndikofunikira kuwonjezera amadyera, adyo, anyezi, omwe ali ndi antioxidants ndi mavitamini, kupewa kupezeka kwamafuta pamakoma a mtima, ndikuthandizira chidwi.

Maswiti ndi njira yokhayo yosangalalira, makamaka chifukwa cha dzino lokoma, koma muyenera kukumbukira kuti zopezeka mosavuta zamafuta, makeke, zamatanda zatsopano zimakhala ndi phindu ku chakudya komanso mafuta. Zakudya zowonjezera zimapangitsanso atherosulinosis!

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

Ndi kusintha kwa mawonekedwe a lipid, tikulimbikitsidwa kupatula kuphika ndi kuphika, koma ndizotheka nthawi zina kudzichitira nokha ku marshmallows, pastille, marmalade, uchi. Zachidziwikire, zonse ziyenera kuyang'aniridwa ndipo siziyenera kuzunzidwa, ndiye kuti chidutswa cha marshmallow sichingavulaze thupi. Kumbali inayi, maswiti amatha kusinthidwa ndi zipatso - zonse ndizokoma komanso zopatsa thanzi.

Mafuta okhala ndi hyperlipidemia amayenera kudyedwa kwambiri - mpaka lita ndi theka malita patsiku. Ngati pali matenda a impso ofanana, ndiye kuti simuyenera kumwa nawo. Kugwiritsa ntchito tiyi komanso ngakhale khofi wofooka sikuletsedwa, zipatso zosafunikira, zakumwa za zipatso, timadziti ndizothandiza. Ngati kagayidwe kazakudya sikakhudzidwa, ndiye kuti ndizotheka kuwonjezera shuga pazakumwa, odwala matenda ashuga ayenera kukana shuga m'malo mwa fructose kapena okoma.

Monga mukuwonera, zakudya zopezeka ndi cholesterol yokwezeka, ngakhale zili ndi zovuta zina, sizimachepetsa kwambiri kadyedwe.Mutha kudya ngati siziri zonse, ndiye pafupifupi chilichonse, kudzipatsa zokha zakudya zofunikira popanda kusokoneza kukoma ndi zakudya zosiyanasiyana. Chachikulu ndicholinga chofuna kumenyera nkhondo thanzi lanu, ndipo zomwe mumakonda mukakhuta zimatha kukhutitsidwa ndi zomwe zili zothandiza komanso zotetezeka.

Gawo 2: mutalipira, funsani funso lanu mu fomu ili m'munsiyi. Gawo 3: Muthokozanso katswiriyo pomulipirira ndalama yotsutsana

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?

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%.

MaapuloMuli 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

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.

Ndi zakudya ziti zomwe sizingadyedwe ndi cholesterol yayikulu?

Ndikofunika kudziwa kuti aliyense sangadye ndi mafuta ambiri, komanso zomwe zingakhale. Malinga ndi ziwerengero, pafupifupi wachinayi aliyense wokhala padziko lapansi amakhala ndi vuto lophwanya lamulo la cholesterol m'magazi, kapena akuwonetseratu izi. Kuchuluka kwa chinthuchi mosavutikira kumayambitsa matenda a atherosulinosis, matenda omwe amapha anthu mamiliyoni chaka chilichonse. Komanso, kuchuluka kwa cholesterol m'magazi sikungoyipa kokha, komanso ndikupindulitsa pakugwira ntchito kwa thupi lonse. Chifukwa chake, ndikofunikira kwambiri kukonza zakudya zanu moyenera, kuchepetsa kuchuluka kwa zakudya zomwe zimakulitsa gawo la gawo ili m'magazi, ndipo izi zithandiza kukhalanso ndi thanzi kwa zaka zambiri.

Cholesterol wamba

Cholesterol ndi mowa wachilengedwe wamafuta (lipophilic). M'mwazi, umazungulira ngati lipoprotein pawiri ndipo umatha kukhala ndi kachulukidwe kakang'ono kapena kotsika. Wotsirizirayi nthawi zambiri amatchedwa cholesterol "yoyipa".Ndiwowonjezera kwake m'magazi komwe kumapangitsa kuti ziwonekere pamakoma a mitsempha ndikupanga atherosulinosis. Ndi cholesterol yayikulu yamagazi, chiopsezo chachikulu ndi:

• matenda a stroke
• chitukuko cha matenda oopsa,
• matenda a mtima
• angina pectoris
• kunenepa.

Chizindikiro pamwamba 5mmol / l chikhoza kukhala umboni wa kusokonezeka m'matumbo, endocrine, mtima ndi mantha.

Zakudya zoyenera

Kudya wathanzi kumakhala ndi gawo lofunikira m'miyoyo ya anthu. Odwala ayenera kutsatira malamulo ena okhudzana ndi zakudya, chifukwa sizigwira ntchito kuti muchepetse cholesterol mwachangu ngati simutsatira zakudya zomwe zaperekedwa.

Pali zinthu zina zomwe zimakulitsa mulingo wazinthu zovulaza mthupi. Pali omwe amathandizira kuchepetsa kachulukidwe kake ndikupereka zotsitsa.

Ambiri omwe adakumana ndi matendawa ali ndi chidwi ndi momwe angachepetse cholesterol paokha. Kuti muchite izi, muyenera kutsatira malangizo a dokotala ndikudziwa zakudya zomwe zili ndi zinthu zabwino kapena zoyipa.

Zizindikiro zimatha kuchuluka kuchokera kuzinthu zovulaza, motero wodwala ayenera:

• kuchepetsa zakudya zamafuta ndi mafuta okazinga,
• simungathe kudya chakudya mwachangu,
• osamadalira nyama, makamaka mafuta amitundu,
• muyenera kuchepetsa kuchuluka kwa chakudya chodyedwa - tchizi, maswiti, mkate, batala, mazira azira.

M'pofunika kuyang'anitsitsa zakudya mosamala, kuchotsa kuchokera ku zakudya kumafunikiranso zakumwa zozizilitsa khansa, tchipisi ndi nyama zosuta.

Mndandanda womwe uli pamwambowu ndiwodziwika bwino kuti musaphatikizire menyu awo. Ngati nkovuta kusiya msanga chilichonse, ndiye kuti muyenera kuchepetsa kuchuluka kwake.

Zogulitsa zina zomwe zimatha kukonza thanzi ndikusintha cholesterol, izi ndi:

• zipatso ndi masamba
• skim mkaka ndi mkaka,
• chimanga, nsomba zam'nyanja,
• zakudya zamafuta ambiri
• mafuta a azitona.

Mutha kugwiritsanso ntchito zinthu zonse zomwe zili ndi mavitamini ndi michere yambiri, omwe ndi ansangala chilengedwe, mafuta onse otsika mafuta. Amaloledwa kudya nyama yotsika ya nkhuku ndi kalulu.

Ndikothekanso kutsitsa cholesterol yamagazi mwa kuwona zakudya zina, zomwe nthawi zambiri zimakhala ndi cholinga chochotsa poizoni m'thupi ndikuwapatsa mavitamini ofunikira. Maphala, utsi, zipatso ndi ndiwo zamasamba zimakhala ndi zotsatira zabwino. Amakhala ndi chothandiza pakugwirira ntchito kwam'mimba, kuchepetsa ntchito.

Chithandizo cha anthu

Momwe mungachepetse cholesterol popanda mankhwala? Mankhwalawa wowerengeka azitsamba zosiyanasiyana amagwiritsidwa ntchito, pomwe ma infusions ndi mankhwala ena amakonzedwa. Gawo lingathe kuchepetsedwa ndikugwiritsa ntchito iyi nokha.

High cholesterol imasokoneza magwiridwe antchito a ziwalo zambiri zamkati, makamaka mtima.

Chifukwa chake, zotsatirazi za njira zina zochiritsira zosagwiritsidwa ntchito masiku ano zimagwiritsidwa ntchito kwambiri:

• kugwiritsa ntchito mitundu yambiri ya masamba,
• Felize
• maluwa a linden
• anyezi ndi adyo.

Zosakaniza zina zitha kugwiritsidwa ntchito limodzi. Mankhwala azitsamba ndi chithandizo chowonjezerapo mwanjira zamasewera zingathandizenso kuthana ndi cholesterol yayikulu.

Anthu ena sakudziwa ngati njirayi ingagwiritsidwe ntchito poopa zotsatirapo zosiyanasiyana. Mankhwala achikhalidwe agwiritsidwa ntchito kwa nthawi yayitali ndipo amatha kuchiza ma pathologies ambiri, chifukwa chake, kutsitsa cholesterol, mutha kuyambiranso maphikidwe ena. Koma, choyamba, ndikwabwino kukaonana ndi dokotala kuti mutsimikizire zomwe akuchita.

Mankhwala

Popanda mapiritsi, nthawi zambiri palibe chithandizo chimodzi chodwala.

Chifukwa chake, cholesterol imatha kuchepetsedwa pogwiritsa ntchito mankhwala ena:

1. Mavitamini ndi zinthu zofunika kwambiri kwa thupi, amathandizira kuwonjezera chitetezo chokwanira, kulimbitsa mitsempha ya magazi. Vitamini C, ena mwa gulu B ndi ena, ali ndi kuchepa.Mukamagwiritsa ntchito mankhwala a Vitamini, kuchuluka kwa cholesterol ndi kuchepa kwake kumatsimikizika kale sabata yoyamba.
2. Fibritis - njira yochepetsera kuchuluka kwapachulukidwe lipoprotein, kukhala ndi chidwi pa mtima ndi mtima wonse. Mankhwalawa angagwiritsidwe ntchito kupewa matenda a mtima komanso kukula kwa cholesterol plaques.
3. Niacin - kulimbana ndi cholesterol sikungakhale popanda kugwiritsa ntchito mankhwalawa, chifukwa amathandiza kutsitsa LDL moyenera.
4. Ma Statin ali ndi mphamvu yokhala ndi matenda ndipo amayesetsa kuchepetsa mafuta m'thupi. Chifukwa chake, mankhwalawa amagwiritsidwa ntchito kwambiri pothana ndi cholesterol yayikulu.

Kudya mankhwala molondola kumakuthandizani kuti mukhale athanzi, chifukwa chake, anthu ambiri amadziwa momwe angalimbane ndi cholesterol wogwiritsa ntchito mankhwala osokoneza bongo. Ndikokwanira kutsatira malingaliro a dokotala ndikumwa mapiritsi abwino.

Moyo wathanzi

Sikuti nthawi zonse muyenera kugwiritsa ntchito mankhwala osokoneza bongo, chifukwa mutha kutsitsa cholesterol popanda statin ndi mankhwala ena, kutsatira moyo wathanzi.

Kusuta fodya ndi mowa kumawononga thupi kwambiri, kuchititsa mapangidwe, omwe amachititsa vasoconstriction komanso magazi amayenda. Kukana zizolowezi zoyipa kumathandizira kuchepetsedwa kwa cholesterol nthawi zambiri.

Chifukwa chake, ndikofunikira kuyang'anira zaumoyo ndikuchiza matenda munthawi yake. Mutha kudziwa zamankhwala a cholesterol kuchokera kuyezetsa magazi. Kupimidwa pafupipafupi komanso kutsatira njira yathanzi ndi njira yabwino yothetsera cholesterol.

Kodi ndizotheka kuwononga ma cholesterol ambiri?

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

Amadziwika kuti cholesterol yambiri imathandizira kukulitsa kunenepa kwambiri, zomwe zimayambitsa kuperewera kwa lipid metabolism. Izi ziwiri matenda limodzi zimathandizira kuti pakhale matenda akuluakulu ambiri.

Cholesterol imalowa m'thupi ngati gawo la zinthu zanyama. Makamaka ambiri a izo mu dzira yolk ndi chiwindi. Ngati magazi a cholesterol adakwezedwa, ndiye kuti izi zimatha kubweretsa 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.

Kuphatikizidwa kwa zipatso

Ponena za kapangidwe kake ka mankhwala a mandarin, nkovuta kuti muwasonyeze. Izi ndichifukwa choti mitundu yambiri ya mandarin ndi osiyana kwambiri wina ndi mnzake. Kuphatikiza apo, dzina "mandarin" nthawi zambiri limagwiritsidwa ntchito potanthauza wosakanizidwa ndi lalanje.

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

Mandarins ndi mankhwala otsika-kalori. Zopatsa mphamvu zama calorie a tangerine pa 100 magalamu ndi 53 kcal. Izi zikutanthauza kuti chipatso chimodzi chopanda peel komanso kutengera kukula kwake 40-64 kcal chidzapezedwa.

Zipatso ndi gwero labwino la chakudya, motero kwa anthu odwala matenda ashuga, mutha kuwawona ngati chakudya cham'madzi, chomwe sichiyenera kuphatikiza chakudya choposa magalamu 30. Ndi shuga wowonjezereka, ndibwino kuti musadye gawo limodzi pachakudya chilichonse, komanso patsiku - pazabwino 3.

Mu 100 magalamu a malalanje alipo:

• 6 ga mashuga, theka lawo ndi fructose,
• 7% ya fiber zatsiku ndi tsiku
• 44% Vitamini C
• 14% Vitamini A
• 5% potaziyamu
• 4% ya thiamine (B1), riboflavin (B2), folate ndi calcium.

Kuphatikiza apo, kuphatikiza kwa mandarins kumaphatikizanso kuchuluka kwa ma antioxidants, omwe ndi opindulitsa paumoyo wa anthu ndikufotokozera kutchuka kwa chipatso ichi.

Kuphatikiza pa mavitamini C ndi A, amaimiridwa ndi flavonoids (naringenin, naringin, hesperetin) ndi mankhwala a carotenoid (xanthines, lutein).

Ubwino wama Tangerine

Monga zipatso zina za malalanje, mandarin ili ndi zingapo zamphamvu zochiritsa komanso zothandiza:

Muli wambiri wa vitamini C. Mkulu wake pama tangerine amatha kupitilira zipatso zina zamtundu wa zipatso. Kuphatikiza apo, ma mandarin ambiri amakhala ndi mavitamini A, B1, D, K. Zonsezi ndizofunikira kwa thupi. Chifukwa chake, vitamini A ali ndi zotsatira zabwino pakhungu, maso ndi nembanemba. Vitamini B1 imalimbitsa dongosolo lamanjenje, Vitamini D imathandizira kupewa ma ricores, chifukwa chake ndikofunikira kwambiri kwa ana ndi amayi apakati. Vitamini K imakulitsa mtima. Zonsezi zimakuthandizani kuti mulimbikitse ma tangerine kuti mugwiritse ntchito panthawi yovuta kwambiri ya mavitamini m'thupi,

Kuphatikiza pa mavitamini, zipatso za mandarin zimakhala ndi michere yambiri, pectins, carotene, ndi mafuta ofunikira. Ndikofunika kulabadira kuti zipatso za malalanjezi zimakhala ndi citric acid, zomwe zimalepheretsa kuchulukana kwa nitrate. Izi zimakuthandizani kuti musade nkhawa ndi zinthu zoyipa kulowa thupi,

Mandarins amathandiza kuthana ndi mavuto ambiri. Amapereka chimfine mosavuta, amathandizira kuthetsa ludzu nthawi zikafika thupi lotentha. Chifukwa cha ntchito yawo yabwino kwambiri, amathandizira kuchiritsa matenda a m'matumbo ndi mphumu, amathandizira kuchepetsa kuchuluka kwa cholesterol plaque ndikuthandizira kukulitsa kamvekedwe ka thupi lonse.

Mandarins amathandizira kukulitsa chilakolako cha chakudya, kukhala ndi zotsatira zabwino pamatumbo am'mimba, komanso kusangalala. Mafuta ofunikira omwe amapezeka mu chipatsochi amachepetsa kununkhira kwake komanso amapatsa mphamvu. Chifukwa chake, tikulimbikitsidwa kusamba m'madzi a tangerine m'mawa,

Amakhala ndi phytoncidal. Tangerine amalimbana bwino ndi majeremusi ndi bowa. Kuphatikiza ndi vitamini C, zinthu zopanda pake zimathandiza kuthana ndi chimfine wamba,

Pamaso osatulutsa magazi kwambiri, ma tangerine amatha kubvala magazi,

Madzi a Mandarin amaonedwa kuti ndi zakudya, chifukwa amalimbikitsidwa kuti azigwiritsa ntchito kwa iwo omwe amafuna kuti achepetse kulemera kwawo.

Mandarins amagwiritsidwa ntchito kwambiri ngati wowerengeka azitsamba pochiza matenda onse. Wothandiza kwambiri kubwezeretsa ndi antipyretic wothandizila ndi decoction wa tangerine peel ndi kulowetsedwa kwa izo. Izi zimagwiritsidwanso ntchito ngati antiemetic komanso astringent. Ubwino wa mandarin chifukwa cha chimfine ndi matenda ena omwe amatsatiridwa ndi malungo ndi osatsutsika, chifukwa madzi a mandarin amathandizira kuti thupi likhale ndi malungo.

Kuchokera pa peel ya ma tangerine pangani tincture, womwe umakhala ndi phindu pazakudya zamafuta. Kuphatikiza apo, ndikofunikira kuti muchepetse kuchuluka kwa shuga m'magazi. Mafuta a Mandarin amagwiritsidwa ntchito popewa kuwongola matendawa nthawi yapakati komanso kuthetsa mavuto.

Gawo la mandarin limatha kuchepetsa mphamvu ya mowa mthupi.

Zowopsa

Kuphatikiza pazopindulitsa zomwe zikuwoneka komanso zabwino zake, pali zotsutsana zingapo momwe kugwiritsidwa ntchito kwa chipatsochi kungakhudze mkhalidwe wa thupi:

1. Popeza ma tangerines amakhumudwitsa mucous membrane wam'mimba, matumbo ndi impso, tikulimbikitsidwa kusiya kugwiritsa ntchito kwawo anthu omwe ali ndi zilonda zam'mimba ndi zilonda zam'mimba, pachimake pancreatitis.
2. Mandarins amatsutsana mu gastritis, limodzi ndi kuchuluka kwa acidity,
3. Simungathe kuphatikiza tangerine pazakudya za colitis, enteritis,
4. Chofunika chotsutsa kugwiritsidwa ntchito kwa zipatsozi ndi chiwindi, cholecystitis ndi nephritis yovuta kwambiri,
5. Kuchepetsa kugwiritsa ntchito ma tangerine kumayenera kukhala ana aang'ono ndipo anthu azitha kusintha.

Tangerine ndi cholesterol

Matenda a mtima komanso mikwingwirima ndi pafupifupi 70% ya anthu onse akufa padziko lapansi. Pafupifupi nthawi zonse, izi ndizotsatira za cholesterol yayikulu.

Malinga ndi asayansi ambiri, mandarins amathandiza kupewa atherosulinosis chifukwa chakuwononga cholesterol, chifukwa madokotala amalimbikitsa kugwiritsa ntchito mandarins okhala ndi cholesterol yayikulu. Mandarins amachepetsa cholesterol komanso amalepheretsa kuwoneka kwa zolembedwa za atherosulinotic.

Kuphatikiza apo, monga chomera choyambira, ma tangerine alibe cholesterol choyipa pakupanga kwawo, chifukwa kugwiritsa kwawo sikumapangitsa kuchuluka kwa magazi.

Ubwino wazovuta za odwala matenda ashuga akufotokozedwa mu kanema munkhaniyi.

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

Zambiri za cholesterol panthawi yapakati: zifukwa zowonjezereka, mukafunikira kutsika

Pa nthawi yoyembekezera, azimayi amatenga mayeso ambiri. Kamodzi pa miyezi itatu iliyonse ndikofunikira kuti muwunikenso kukhudzana kwa zamankhwala. Chizindikiro ichi ndichofunikira pakukweza ndi fetal.

• Mitengo ya azimayi osakhala oyembekezera
• Zomwe cholesterol imakwera mwa amayi apakati
• Kodi chiwopsezo cha cholesterol chambiri komanso chotsika panthawi yanthawi yoyembekezera ndi chiyani
• Momwe mungasungire LDL mpaka muyeso
• Njira Zakuthupi Zotsitsira LDL

Kodi cholesterol imasintha bwanji panthawi yapakati? Kodi chiwopsezo cha kuchuluka kwake kwa mayi wapakati ndi chiyani? Kodi kuchepetsa ntchito yake? Timatsindika izi.

Mitengo ya azimayi osakhala oyembekezera

Obstetrician-gynecologists amalimbikitsa kubereka ana osakwana zaka 30. Mwa amayi achichepere athanzi, cholesterol panthawi yayitali imakhala yachilendo kwa nthawi yayitali. Pambuyo pa zaka 35, chizindikirochi chimatha kuwonjezeka nthawi zopitilira 2 mwa amayi omwe amamwa mowa kwambiri, zakudya zamafuta kapena adwala matendawa.

Mwa azimayi osakhala oyembekezera, kuchuluka kwa cholesterol kumasiyana ndi zaka:

• mpaka zaka 20, mulingo wake ndi 3.07-5, 19 mmol / l,
• pa zaka 35-40, ziwerengero zimatsalira pa 3, 7-6.3 mmol / l,
• ali ndi zaka 40-45 zaka - 3.9-6.9.

Mankhwala a cholesterol abwinobwino mwa amayi achichepere osakwanitsa zaka 20 amakhala osasinthika ngakhale panthawi yoyembekezera.

Zomwe cholesterol imakwera mwa amayi apakati

Panthawi yapakati, kusintha kwa mahomoni m'thupi kumachitika. Nthawi yomweyo, magawo onse amwazi amwazi amasinthanso. Munthawi imeneyi, metabolid ya lipid imayendetsedwa. Nthawi zambiri, cholesterol imapangidwa m'chiwindi, koma gawo lina limabwera ndi chakudya.

Pa nthawi yoyembekezera, mafuta ngati awa amafunika mayi ndi mwana. Mayi woyembekezera amatulutsa mahomoni ambiri ogonana. Cholesterol imakhudzidwa mwachindunji pakapangidwe kawo. Amayi amafunikira kuchuluka kwazinthu izi pakapangidwe ka progesterone ya mahomoni, chifukwa thupi la mkazi limakonzekera kubereka. Ndikofunikira kuti pakhale chiwalo chatsopano - placenta. Mukukonzekera kwa placenta, msinkhu wake umachulukana molingana ndi kukula kwa placenta. Vinthu ngati mafuta amtunduwu amaphatikizidwa ndi vitamini D, yomwe imalimbikitsa kuyamwa kwa calcium. Mwana amafunikira kuti thupi lipangidwe moyenerera.

Ngati cholesterol imakwera nthawi 1.5-2 nthawi yapakati, ndiye kuti izi sizoyambitsa nkhawa ndi amayi.

Kuwonjezeka kwa malire oterowo sikukulepheretsa kukula kwa matenda a mtima mwa mayi ndipo sikuwopseza mwana. Pambuyo pa kubala, kuchuluka kwa mafuta m'thupi kumapangitsa kuti mayi azisintha.

Mchitidwe wa cholesterol wamagazi mwa amayi apakati mu II - III trimester ndi zaka (mmol / l):

• mpaka zaka 20 - 6.16-10.36,
• mwa azimayi ochepera zaka 25, 6.32-11.18,
• mpaka 30 zaka zomwe akazi apakati ndi 6, 64-11.40,
• mpaka zaka 35, mlingo ndi 6, 74-11.92,
• mpaka zaka 40, chizindikiro ndicho 7.26-12, 54,
• pa zaka 45 ndi zaka 7, 62–13.0.

Makhalidwe a lipoproteins otsika kwambiri (LDL) - cholesterol yoipa panthawi yapakati imatha kusiyanasiyana. Zimatengera zaka zokha. Matenda am'mbuyomu, zizolowezi zoipa, komanso kutsatira zakudya zamafuta kumalimbikitsa mulingo wake.

Zomwe zimayenera kutayidwa

Zatsimikiziridwa kuti zopangidwa ndi ziweto ndiye gwero lalikulu la cholesterol. Komabe, izi sizitanthauza kuti ayenera kusiyidwa kwathunthu. Ndi gwero la zinthu zofunikira za thupi - ma protein, kufufuza zinthu, mavitamini. Popeza kuti cholesterol yochuluka imapangidwa m'thupi lokha, mumangofunika kuchepetsa zakudya zina.

Aliyense akhoza kudzisankhira zakudya zomwe sizingathe kudya zochuluka. Mkaka wadziwika kuti ndi chimodzi mwazofunikira, makamaka kuposa 1.5% yamafuta. Madokotala amakhulupirira kuti kumwa mopanda malire kwa zinthu monga mkaka wowawasa, tchizi chamafuta, zonona, zimawonjezera mafuta m'thupi.

Kuphatikiza apo, kulumpha kumatha kukhala lakuthwa, chifukwa zinthuzi zimatengedwa mwachangu m'thupi. Chifukwa chake, ndibwino kupatsa chidwi ndi zinthu zamafuta a mkaka zokhala ndi mafuta ochepa komanso osagwiritsa ntchito zochepa kapena ngakhale kuwachotsa pakudya. Tchizi, makamaka zolimba, zimabweranso zigwirizano - muyenera kuzidya pang'ono.

Simungathe kudya nyama yamafuta - nkhumba, mwanawankhosa. Ndikwabwino kuti muzikonda zakudya za nkhuku - nkhuku ndi nkhuku. Kudya nyama kwa atsekwe ndi abakha sikuyenera kuwachotsa kwathunthu. Mukamaphika kuchokera ku mbalame, muyenera kuchotsa khungu - ndiye gawo lamafuta lama nyama. Njira yabwino kwambiri ndi mawere owiritsa kapena anaphika. Ndi bwinonso kukana kuwaza poto kapena grill. Mndandanda wazakudya zomwe sizoyenera kudya ndi cholesterol yambiri umakhalanso ndi mafuta anyama onse. Ngakhale kuluma pang'ono pakudya chamadzulo kumatha kudzutsa kwambiri mafuta m'thupi. Zopezeka zilizonse zotsogola nyama zimaphatikizidwanso kotheratu.

Zomwezi zimagwiranso ntchito kwa onse omwe akukayika. Zonsezi zimakhala ndi mafuta ochulukirapo ndipo ndizoyambirira kwa cholesterol pakati pazogulitsa zonse. Chojambulira pakati pawo ndi chiwindi, makamaka chokazinga. Iwo amene akufuna kudya moyenera ayenera kuyiwala za zinthu izi.

Masosefa amathanso kuonjezera kuchuluka kwa mafuta osafunikira "oyipa". Soseji zilizonse, masoseji, makamaka osuta, ayenera kuzimiririka patebulo. Makonda ayenera kuperekedwa ku masoseji owiritsa, koma muyenera kuwadya ochepa.

Mndandanda wazakudya zoletsedwa ndi cholesterol yambiri umaphatikizanso batala. Ndikwabwino ngati ndalama zomwe zimagwiritsidwa ntchito tsiku lililonse zimachepetsedwa. Makamaka ndikofunika kupewa mbale yophika mu batala, chifukwa mukamawotcha amapanga mafuta owopsa mthupi, omwe amawononga thupi. Kufalitsa ndi margarine ziyenera kusiyidwa kwathunthu - simungathe kuphika nawo masangweji, kuwaza. Ndi cholesterol yopitilira muyeso, ponseponse, muyenera kuyiwala za malonda awa.

Mayonesi wogulitsa ndi oletsedwa. Zosakaniza zambiri zomwe zimapangidwa sizibweretsa phindu lililonse mthupi, chifukwa chake, ndibwino kukhala ndi mayonesi, ophika kunyumba, komanso ochepa kwambiri. Supu ndi saladi ndizabwino kwambiri ndi kirimu wowawasa wopanda mafuta kapena yogurt yopanda mafuta.

Sizoletsedwa kudya nsomba yambewu iliyonse - mulingo wa mafuta m'thupi amene amapezeka. Muyenera kusamala ndi zakudya zam'nyanja monga:

M'pofunika kusiyitsa zakudya zam'madzi a nsomba - stellate sturgeon, cod, sturgeon, mackerel ndi nsomba zamzitini, kuphatikiza cod chiwindi, pollock, hering'i. Mutha kudya nsomba zokhala ndi mafuta ochepa - flounder, pollock, safroni cod, koma osakongoletsedwa, koma otentha, ophika, muma soup.

Kuti mukwaniritse cholesterol yabwinobwino, muyenera kuiwala za msuzi pa msuzi wamphamvu wa nyama. Mafuta omwe amapezeka munyama amasungidwa msuzi, ndipo mukawotcha, mafuta omwe amapezeka samawonjezera phindu lililonse pachakudyacho. Chifukwa chake, muyenera kusankha zokonda zomwe zimaphika masamba kapena nkhuku kapena nyama ya Turkey.

Chakudya chofulumira chimatha kuwonjezera cholesterol. Zakudya zilizonse zomwe zimaphika mwachangu - ma hamburger, ma frie, ma agalu otentha - zonse zimakhala ndi mafuta ambiri, omwe angawononge thanzi lanu. Madokotala amalola kugwiritsa ntchito zinthu ngati izi mopitilira 1 nthawi imodzi pa sabata.

Iwo omwe amawunika kudya kwawo kuti akhale ndi cholesterol yambiri atha kukhala ndi chidwi chofuna kudziwa kuti mazira sakhala pachiwopsezo. Kwa zaka zambiri anthu akhala akukangana za ngati zinthu zomwe zimapangidwira zimakhudza cholesterol. Kafukufuku waposachedwa awonetsa kuti palibe chowavulaza. Mutha kudya mazira a nkhuku pamlingo uliwonse, kuonetsetsa, kumene, muyeso wofunikira. Ndikwabwino kuzigwiritsa ntchito mwanjira yophika - yophika, yophika, yophika mazira, ndikukana mazira okazinga mu batala kapena margarine.

Mbatata yokazinga, makamaka ngati mafuta anyama, batala kapena margarine amagwiritsidwa ntchito kuphika, ndi gwero lamphamvu la cholesterol. Pali chinthu choterocho chomwe mumafunikira pang'ono momwe mungathere.

Mitundu yophika ndi kirimu, makeke, ayisikilimu nawonso ali pachiwopsezo. Ndikofunika kuwaletsa mu chakudya kangapo pamwezi.

Mapindu a thupi omwe akuvutika ndi cholesterol yayikulu, samabweretsa ndi khofi, koko, chokoleti. Ngati ndi kotheka, kugwiritsa ntchito kwawo sikuyenera kuphatikizidwa.

Kodi chiwopsezo cha cholesterol chambiri komanso chotsika panthawi yanthawi yoyembekezera ndi chiyani

LDL m'magazi a amayi apakati amayendera miyezi itatu iliyonse. Kuchulukitsa mulingo wake kumapeto, makamaka munthawi ya 3, kumatha kubweretsa mavuto mwa mayi ndi mwana.

Alamu imayambika chifukwa cha kuchuluka kwake m'magazi panthawi yopakati kuposa 2-2.5 nthawi. Potere, cholesterol ndi chiopsezo kwa mayi ndipo mwana wosabadwa ndi thanzi la mayi woyembekezera ali pachiwopsezo.

Kuwonjezeka kwa LDL koposa nthawi 2 kumatanthauza kuwonjezeka kwamitsempha yamagazi ndikusokonekera kwa mitsempha yamagazi.

Izi zikuwopseza kukula kwa matenda amtima mwa mayi. Pali umboni kuti mwanayo atha kudwala matenda a mtima.

Chomwe chikuwonjezera chidwi chachikulu cha LDL pamwambapa 9-12 mmol / l mwa amayi atha kukhala matenda:

• matenda amtima
• matenda a chithokomiro
• matenda a impso ndi chiwindi.

Kuchepetsa cholesterol panthawi yoyembekezera ndikosayenera monga mkulu. Kulephera kwa LDL kumakhudza kamangidwe ka mwana.

Kuchepa kwa LDL kumatha kubweretsa msanga kubala kapena kumapangitsa thanzi la mayi, kumapangitsa kukumbukira kukumbukira.

Pomaliza

Pamtima pakukonzekera kudya kuti muchepetse cholesterol ndikumvetsetsa kuti kungodziwa zakudya zomwe zimapangidwira cholesterol yayikulu sikungakonze zinthu. Ndikofunikira kugwiritsa ntchito malingaliro onse pochita.

Zogulitsa zina zimakhala zovuta kukana, koma thanzi limodula. Ngati nkosatheka kupatula zakudya zina za cholesterol, ziyenera kuphatikizidwa ndi zakudya zamasamba. CHIKWANGWANI chopezeka m'masamba chimatha kusokoneza mayamwidwe amafuta m'magazi. Zakudya zopangidwa moyenera ndizomwe zimapangitsa kuti pakhale cholesterol yabwino m'magazi komanso moyo wautali wopanda matenda owopsa.

Anna Ivanovna Zhukova

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• Openda magazi
• Amasanthula
• Atherosulinosis
• Mankhwala
• Chithandizo
• Njira za anthu
• Chakudya chopatsa thanzi

Ndikofunika kudziwa kuti aliyense sangadye ndi mafuta ambiri, komanso zomwe zingakhale. Malinga ndi ziwerengero, pafupifupi wachinayi aliyense wokhala padziko lapansi amakhala ndi vuto lophwanya lamulo la cholesterol m'magazi, kapena akuwonetseratu izi. Kuchuluka kwa chinthuchi mosavutikira kumayambitsa matenda a atherosulinosis, matenda omwe amapha anthu mamiliyoni chaka chilichonse.Komanso, kuchuluka kwa cholesterol m'magazi sikungoyipa kokha, komanso ndikupindulitsa pakugwira ntchito kwa thupi lonse. Chifukwa chake, ndikofunikira kwambiri kukonza zakudya zanu moyenera, kuchepetsa kuchuluka kwa zakudya zomwe zimakulitsa gawo la gawo ili m'magazi, ndipo izi zithandiza kukhalanso ndi thanzi kwa zaka zambiri.

Momwe mungasungire LDL mpaka muyeso

Kuti mwana abadwe wathanzi, mayi ayenera kuyang'anira zakudya zopatsa thanzi. Kudya moyenera kumathandizira kuchepetsa mwayi wowonjezereka wa LDL mwa amayi apakati. Kuti muchepetse cholesterol pamlingo woyenera, muyenera kutsatira zakudya:

• Siyani kugwiritsa ntchito chakudya chamafuta ochepa kwambiri - maswiti, makeke osungira, makeke. Zakudya izi zimachulukitsa lipoprotein yotsika kwambiri.
• Chepetsani kugwiritsa ntchito mafuta, mchere komanso zakudya zina. Mafuta zinyama amalocha mafuta amasamba. Chotsani kuchuluka kwa zakudya zomwe zimakhala ndi cholesterol yayikulu - chiwindi cha ng'ombe, ubongo, impso, kirimu ndi batala.
• Zipatso ndi ndiwo zamasamba, zomwe ziyenera kukhala patebulo tsiku ndi tsiku, zimathandizira kuchepetsa mafuta m'thupi. Zipatso ndizothandiza pathupi - raspberries, cranberries, currants. Karoti wangofinya kumene ndi msuzi wa apulo umakhala ndi ma pectins, omwe amatulutsa magazi kuchokera ku lipoproteins yotsika.

• Decoction ya Rosehip imathandizira kuchepa kwa LDL m'magazi.
• Zinthu zomwe zili ndi Omega-3 ndi Omega-6 - nsomba zamafuta (nsomba, chum, trout) zimachepetsa cholesterol. Koma kugwiritsa ntchito zinthuzi kuyenera kukhala kochepa chifukwa cha zopatsa mphamvu zambiri.
• Onjezerani ntchito zamasamba.
• Mwa nyama yakudya, ndikofunikira kudya nyama yankhuku yoyera, makamaka nyama ya nkhuku.
• Mafuta ochulukirapo a polyunsaturated kuti achepetse LDL amapezeka kuchokera ku mafuta a azitona ndi opendekera, omwe amafafaniziridwa ndi ma saladi. Mafuta ogulitsa masamba ayenera kusinthidwa ndi mafuta a azitona.
• Musaiwale za adani a cholesterol. Kuti muchepetse kuchuluka kwake, tikulimbikitsidwa kugwiritsa ntchito adyo, kaloti, mandarin ndi maapulo. Vala imodzi ya adyo patsiku imathandizira kuchepetsa milingo ya milingo yochepa.
• Ma legamu amathandizanso nthito za nthangala. Kuti nyemba zisayambitse kutulutsa, madzi oyamba mukawotcha ayenera kuthiridwa. Ndiye kuphika, mwachizolowezi, ndi kuwonjezera kwa adyo ndi zonunkhira, bwino kuposa basil.
• Kuchepetsa LDL, tikulimbikitsidwa kuti mugwiritse ntchito tiyi wobiriwira m'malo mwa khofi, yomwe imayambitsa kutentha kwa mtima mwa amayi apakati.
• Ndikulimbikitsidwa kuti muphatikize buledi wa tirigu wathunthu ndi chimanga - buckwheat, oatmeal, barele mumenyu. CHIKWANGWANI chimasinthasintha kupenda magazi mosiyanasiyana, kuphatikiza ma lipoprotein otsika.
• Mtedza ndi zopangira njuchi zimalimbikitsidwa kuti sizigwirizana.

Zakudya ziyenera kukhala zazing'ono. Kunenepa kwambiri pa nthawi ya pakati kumayambitsa kutentha. Zopatsa mphamvu zowonjezera zimachulukitsa LDL m'magazi, osati pokhapokha pakati.

Zakudya zoyenera zimasunga cholesterol pamlingo woyenera, kumachotsa mapaundi owonjezera.

Njira Zakuthupi Zotsitsira LDL

Kuchepetsa kuchuluka kwa LDL m'magazi kumathandizira masewera olimbitsa thupi kapena yoga mololedwa ndi dokotala. Mu trimester yachitatu, masewera olimbitsa thupi azimayi apakati amachepetsa komanso kupuma. Kuchita masewera olimbitsa thupi osavuta kumalimbitsa minofu yam'mimba, pelvis. Yoga amathandizira kuchepetsa ululu panthawi yogwira ntchito. Zotsatira zonse zolimbitsa thupi ndikupanga magazi. Izi zili ndi phindu pakapangidwe ka magazi ndi magawo ake a biochemical.

Kutengera ndi zomwe tafotokozazi, tikuwunikira mfundo zazikulu. Mafuta a cholesterol mwa amayi apakati nthawi zambiri amakhala ndi zofunikira zoyerekeza zaka. Mwakuthupi, thunthu limafunikira kuti pakhale kupangika kwa placenta ndikupanga mahomoni ogonana. Mlingo wake umakhudzanso kukula kwa ubongo wa fetus. Kuchuluka kwa LDL m'magazi ndi ngozi kwa mayi ndi mwana wosabadwayo. Kuti mukhale ndi cholesterol yoyenera, muyenera kutsatira zakudya zoyenera.Ndi chilolezo cha dokotala, magulu angapo olimbitsa thupi amagwiritsidwa ntchito.