Momwe mungatengere mpunga wofiira ndi cholesterol yayikulu?

Ku funso loti mpunga ungatheke ndi cholesterol yayikulu, yankho lenileni kulibe. Izi ndichifukwa choti munthu aliyense ali ndi thupi limodzi, ndipo ndi dokotala yekha amene amatha kupereka malingaliro olondola atatha kuphunzira zotsatira za kusanthula ndi mbiri yachipatala.

Monga mukudziwira, kuchuluka kwa cholesterol kumawonjezereka ngati wodwala atakhala ndi moyo wosayenera, amadya zakudya zovulaza. Matenda amitundu yonse, kuphatikiza matenda ashuga, amathanso kukulitsa mafupa am'madzi.

Zotsatira zakuphwanya, mawonekedwe a cholesterol plaques, mitsempha yamagazi imatsekedwa, izi zimakhala chifukwa chachikulu cha atherosclerosis ndipo, chifukwa chake, kugunda kwa mtima kapena sitiroko. Kuti muchepetse cholesterol yamagazi, gwiritsani ntchito zakudya zina zapadera. Dokotala amaperekanso mndandanda wazakudya zovomerezeka ndi zoletsedwa.

Mankhwala othandizira odwala hypercholesterolemia

Kutsatira zakudya zapadera, wodwalayo amatha kutsitsa bwinobwino ma lipids ovulaza. Njira yofananira ndiyofunika kwa anthu onse achikulire ndi odwala omwe ali ndi matenda a shuga. Kuphatikiza apo, kuti muyeretse thupi ndikulimbitsa njira yoyendayenda, muyenera kusiya zizolowezi zoyipa, pitani kumasewera.

Zakudya zamankhwala zimapereka kupatula pa mndandanda wazakudya zomwe zimapangitsa mafuta m'thupi. Gwero lalikulu la lipids zovulaza ndi chakudya chomwe chili ndi mafuta a nyama. Ngati lipid metabolism yasokonezedwa, chakudya ichi sichilimbikitsidwa.

Kuphatikiza, ngati cholesterol ndiyambiri, muyenera kusiya:

• Zakudya zamafuta - nkhumba, bakha, nkhuku,
• Offal - chiwindi, impso, ubongo,
• Soseji, masoseji, mafuta amafuta,
• Batala, mafuta mkaka,
• Cream confectionery,
• Zakudya zachangu
• Mazira

M'malo mwake, ndibwino kuphika nkhuku, nyama ya kalulu yotsamira, mpunga, phala la oatmeal kapena phala la buckwheat. Onetsetsani kuti mumadya zakudya zamasamba zomwe zimakhala ndi zipatso, masamba, zitsamba zatsopano. Koma ndikofunikira kulingalira kuti mpunga uli ndi ma contraindication ena, chifukwa chake uyenera kudyedwa pang'ono.

Mlingo wabwinobwino wa cholesterol mwa anthu athanzi sangakhale wopitilira 5 mmol / L, pomwe odwala matenda ashuga komanso odwala matenda amtima ayenera kutsatira chizindikiro cha 4.5 mmol / L.

Patsiku, amaloledwa kudya zosaposa 200 mg za lipids ndi chakudya, kuti asavulaze thupi lomwe lakhudzidwa kale.

Kodi mpunga umapindulira chiyani?

Mpunga, kutengera njira yogwirira ntchito, ndi zofiirira, zokhala ndi golide, zoyera komanso zakuthengo. Mu bulangeti, mamba a maluwa okha ndi omwe amachotsedwa, kotero zinthu zonse zofunika zimasungidwa mmenemo. Katunduyu amakhalanso ndi mitundu yamagolide, yomwe imawilitsidwa m'madzi, amawotcha, amauma, ndikulekanitsidwa ndi nyongolosi ndi chipolopolo.

Mitundu yoyera imayeretsedwa maimelo ndi chipolopolo, chifukwa chake, amataya zinthu zambiri zochiritsa. Mpunga wamtchire umadziwika ndi zipatso zazitali zakuda kapena zofiirira, mulinso ndi mavitamini ndi michere yambiri. Amagwiritsidwa ntchito popanga sopo, ma tchizi, masaladi, zakudya ndi zodyera.

Popeza mpunga uli ndi zakudya zamafuta, izi zimatsuka thupi ndikulimbitsa matumbo athu. Rice decoction amathandiza kuthana ndi matenda am'mimba komanso kumatha thupi. Mankhwala oterewa ndi abwino kuthandizira ana omwe amakonda kudwala matumbo. Kukonzekera mankhwalawa, mpunga umathiridwa ndimadzi atatu, wophika kwa mphindi 15. Madziwo amayamba kuwola ndipo amatenga magalasi atatu patsiku.

1. Mpunga umathandiza kupweteka m'mimba komwe kumayambitsa gastritis.Izi ndichifukwa choti wowuma, osakanikirana ndi madzi, amachepetsa komanso amathandizanso kupweteka. Msuzi wa mpunga muyezo wa 1 mpaka 3 umatengedwa tsiku lililonse kwa magalasi a 2-4.
2. Chifukwa chokhala ndi potaziyamu yambiri komanso kusowa kwa sodium, mpunga umathetsa madzi owonjezera, motero umagwiritsidwa ntchito pochepetsa thupi komanso kuthamanga kwa magazi. Koma popeza ichi ndi mankhwala opatsa mphamvu kwambiri, imadyedwa pocheperako pamodzi ndi masamba ndi zitsamba.
3. Ndi njira yabwino kwambiri yochotsera kutupira m'mapewa anu, khosi ndi miyendo. Momwemonso, mcherewu umasintha shuga m'magazi ndikuwongoletsa ntchito ya impso.
4. Mukamadya mpunga, kuchuluka kwa cholesterol yoyipa ndi triglycerides kumachepa, kuchuluka kwa lipids kwabwino kumawonjezeka. Chifukwa chake, ndi atherosclerosis ndi matenda amtima, timalimbikitsidwa kuphatikiza mpunga wa bulauni mumenyu, womwe umathandiza kwambiri.
5. Mbale zampunga sizilola miyala ya impso kupanga. Kuti muchite izi, ndikokwanira kudya supuni ziwiri za zinthu zomalizidwa kamodzi patsiku.

Mpunga umagwiritsidwanso ntchito mu cosmetology, chifukwa umakhala ndi zinthu zotsutsana ndi kutupa, zopeka ndi chinyezi.

Mafuta kuchokera pachikhalidwe ichi amathandizira kuchepetsa kuyimitsidwa ndikuletsa kutupa.

Momwe mpunga ungavulitsire munthu wodwala matenda ashuga

Nthawi zambiri mpunga umaphikidwa monga mbale yotsogola, umagwiritsidwa ntchito m'malo mwa buckwheat ndi mbewu zina zathanzi. Pakadali pano, mitundu yoposa makumi awiri ya chikhalidwe ichi imadziwika, koma si mitundu yonse yamtunduwu ndiopindulitsa thupi.

Mavitamini ndi michere yambiri ali mumbewu, motero mankhwalawa amadyedwa bwino mu mawonekedwe ake aiwisi. Zipolopolo za mbewu yampunga zimakhalanso ndi mphamvu zochiritsa, koma nthawi zambiri zimatayidwa mukaperera. Chifukwa chake, kwa anthu odwala matenda ashuga komanso anthu omwe ali ndi cholesterol yambiri, ndikofunikira kuti aziphika mpunga wa bulauni.

100 magalamu a zinthu zomalizidwa zili ndi ma galamu 72 a chakudya, 7.4 g mapuloteni, 2.2 g mafuta. Zopatsa mphamvu za kalori ndi 284, ndipo glycemic index ndi magawo 50, omwe ndi chizindikiro chokwera kwambiri.

• Pachifukwa ichi, ndi kunenepa kwambiri, mtundu wa matenda ashuga a 2 komanso atherosulinosis, ndikofunikira kutsatira mosamalitsa.
• Simungagwiritse ntchito mafuta onenepa, zonona wowonda wowonda, mayonesi, masitolo osakira komanso ketchup monga chowonjezera.
• Ngati cholesterol ndi yokwera, mbale za mpunga zimaloledwa kudya zosaposa kawiri pa sabata.
• Porridge iyenera kuphikidwa pamadzi, imapakidwa bwino ndi masamba ophika.
• Popeza atherosclerosis imasemphana pakudya mchere wa patebulo yambiri, mpunga suthiridwa mchere pakuphika. M'malo mwake, mchere umawonjezeredwa ku zakudya zophika kuwonjezera kukoma.
• Phala la mpunga limayenda bwino ndi masaladi osiyanasiyana, amawotchera ndi mafuta a azitona kapena mpendadzuwa. Kapenanso, mutha kugwiritsa ntchito yogati yamafuta ochepa.
• M'malo mwa shuga, uchi wachilengedwe umagwiritsidwa ntchito.

Mpunga wofiyira, womwe uli ndi kuchuluka kwamafuta, umathandiza kwambiri kwa odwala matenda ashuga. Katundu wotere amachepetsa zizindikiro za cholesterol yoyipa, amathandizira kuchepetsa thupi, kusintha magwiridwe am'mimba ndikuthandizira kagayidwe.

Kuti tisunge zinthu zonse zopindulitsa, mankhwalawo amakhala otentha. Komanso akatswiri azakudya amatipanga kugwiritsa ntchito mitundu yapadera ya mpunga pakuphika, komwe kumakhala ndi kakomedwe kosangalatsa ndipo sikogwirizana.

Ngakhale pali mavitamini ndi michere yambiri, mpunga uli ndi zotsutsana zina, zomwe ziyenera kuyang'aniridwa. Makamaka, chakudya chotere sichimaloledwa kwa anthu omwe amakonda kudzimbidwa kawirikawiri komanso colic.

Monga lamulo, kuphwanya koteroko kumawonedwa mwa anthu omwe ali ndi kuchuluka kwa thupi, chifukwa chake ayenera kusamala.

Anthu ena ayenera kufunsa dokotala kuti asankhe zakudya zoyenera.

Mpunga uti woti musankhe shuga

Mpunga Woyera wachikhalidwe uli ndi mndandanda wokwera wa glycemic, womwe ndi magawo 70, ndi zopatsa mphamvu. Chochita choterechi chimayeretsedwa ndikusemedwa kambiri, ndiye kuti mulibe zinthu zofunika kwambiri.

Thupi limagaya chakudya chovuta kwambiri, kuphatikiza apo, limayambitsa kutsika kwa magalimoto m'magayidwe am'mimba. Chifukwa chake, ichi si chakudya chabwino kwambiri cha odwala matenda ashuga.

Zakudya zomanga thupi zomwe zatsirizidwa mu mbale zimakhutitsa thupi, koma zimatha kuyambitsa kwambiri shuga. Zotsatira zake, pambuyo pa ola limodzi, munthu amamva ludzu, lomwe limakhala chifukwa cha hypoglycemia.

1. Mbewu zopukutidwa zimakhala ndi wowuma yekha, zomwe sizibweretsa phindu lalikulu.
2. Chifukwa cha kuchuluka kwa zakudya zopatsa thanzi, zakudya zamapunga zimayambitsa kuthamanga, zomwe zimakhala zowopsa kwa anthu omwe amapezeka ndi matenda a shuga.
3. Chifukwa cha kunenepa kwambiri, matenda osiyanasiyana a mtima, mavuto okhala ndi mafupa ndi khungu la miyendo.

Choyipa kwambiri ndi mpunga womwe umapezeka, omwe saphika. Mbaleyi imakonzedwa ndikuthira madzi otentha ndikupaka mbewu kwa mphindi 15. Zogulitsa zotere nthawi zonse zimayang'aniridwa ndi chithandizo chofunikira kwambiri cha kutentha, chifukwa chake mavitamini ndi michere sapezeka mwa iwo.

Ngati mungayang'ane pa ndemanga za madokotala ndi odwala, mpunga wazitali wa basmati ndiwothandiza kwambiri, nthawi zambiri suwipukutidwa, chifukwa chake uli ndi zinthu zambiri zamankhwala ndi mankhwala. Mndandanda wa glycemic wa chakudya choterocho ndi magawo 50, chifukwa chake mpunga ndi wabwino kwa odwala matenda ashuga. Koma mtengo wa malonda amasiyana mosiyana ndi mitundu wamba.

Nacho mpunga wa Basmati umathandiza:

• Imathandizira kagayidwe kachakudya mthupi,
• Tetezani mucosa wam'mimba ku kutupa,
• Kuchotsa cholesterol yowonjezera, poizoni woyipa ndi zakumwa zochokera m'magazi,
• Kuchepetsa thupi mwachangu,
• Limbitsani chitetezo chokwanira.

Komanso mpunga wa bulauni kapena bulawuni umakhala ndi zinthu zambiri zomwe zimayeretsedwa, zomwe sizitsukidwa kuchokera ku zipolopolo ndi chinangwa. Mbaleyi imakhala ndi magnesium ndi vitamini B, amene amathandizira kulimbitsa kwamanjenje, kuchepetsa kugona, kusintha kugaya chakudya, kuchepetsa magazi, kuchepetsa kuchuluka kwa mafuta m'thupi m'magazi.

Mpunga wofiira umakhala ndi mitundu yambiri ya fiber ndi ma amino acid ofunikira. Chifukwa cha pigment payekhapayekha, njira yoteteza m'thupi imakonzeka ndipo njira za metabolic zimathandizira. Mndandanda wamtundu wamtunduwu ndi mayunitsi 55. Tikaphika, mbewu za mitundu imeneyi zimakhala zokhala ndi utoto wambiri.

Chochita chapadera ndi mpunga wakuda, womwe uli ndi fiber, tocopherol, chitsulo, magnesium, mavitamini a gulu B ndi ma amino acid. Zinthu zonse zofunikira zimapezeka m'mizere yoyera yamkati. Kuchokera pamitundu iyi, mumatha kuphika chakudya chokhutiritsa, koma chopepuka chomwe sichilemetsa matumbo ndi kapamba. Mukawola kwa maola ambiri, kuphika mpunga wakuda kwa mphindi 50.

Mu shuga mellitus, osavomerezeka kuti azigwiritsa ntchito mpunga wophika kwambiri, popeza umakhala ndi zopatsa mphamvu zambiri komanso zopatsa mphamvu. Ndikwabwino kuphatikiza mu menyu mitundu yamtundu wapadera, mtundu wa glycemic womwe uli magawo 38 okha. Kuti muchepetse chiwerengerochi, nsomba ndi ndiwo zamasamba zatsopano zimawonjezeredwa. Ndikwabwino kukana kukonzekera puddings wokoma wa mpunga ndi casseroles.

Zomwe zili zothandiza komanso zovomerezeka za mpunga ziwuza katswiri mu kanemayu munkhaniyi.

Zothandiza zimatha yisiti mpunga

Mpunga wofiira umagawika m'mitundu iwiri - theka-lopukutidwa ndikuwotedwa. Mpunga wofiira wamtchire, wotchuka mu ufumu wa Bhutan, ndi am'mabungwe a Japan. Pakukonzedwa, chigamba china chofiyira cha nthambi chimakhala pamwamba. Nthawi yophika mpunga woterewu ndi wafupikitsa kwambiri kuposa yoyera yoyera, mwachitsanzo, mitundu "Jasmine".

Mpunga wofiyidwa wopanda pake umapangidwa pogwiritsa ntchito mafumbi a Monascus purpureus. Tizilombo tating'onoting'ono timeneti timatulutsa utoto wofiirira, womwe umapatsa mpunga wake mtundu. Zinthu zofunikira za bowa izi zimalemeretsa mbewu ndi zinthu zofunikira zotsatirazi:

• Monacolin K, wothandizira wamkulu wotsitsa mafuta m'thupi,
• Vitamini B
• Tsatani zinthu zamkuwa, zinc, calcium,
• Anthocyanins.

Mitundu yovunda imadziwika ndi mawonekedwe okhathamira kwambiri, omwe amathandizira kuyeretsa kwamatumbo ndi kumva kwamtali kwa satiety.

Chowoneka mosiyana ndi mitundu yofiirayo ndi makemikolo okhala ndi monacolin K. Muli zinthu zomwe zimachepetsa cholesterol. Poteteza mitsempha ya magazi kuchokera ku matenda a atherosulinotic.

Anthocyanins amateteza ntchito yamatumbo. Amakhalanso ndi zotsutsana ndi kutupa. Ndi kuvutitsidwa kwa zakudya zamafuta, anthocyanins amathandiza kuchotsa mwachangu mafuta ochulukirapo, ndiye kuti ali ndi zotsatira za antioxidant.

Momwe mungatengere mpunga wofiira ndi cholesterol yayikulu

Mpunga wa Red Bhutanese (zakutchire) ulibe zotsatirapo zoyipa ndipo ukhoza kugwiritsidwa ntchito ngati chosakaniza chachikulu m'mbale zambiri. Ndi mankhwala azakudya, ali ndi 350 kcal mu magalamu 100. Amagulitsidwa mwaulere m'masitolo akuluakulu.

Koma chofiyira chofiyira chomwe chimangokhala pa shelefu chosungira sichingapezeke. Zimapangidwa ndi ife kokha mwa mitundu yazakudya. Chowonjezera ndi mpunga wofiyira wofiyira umatha kutengedwa mu kapisozi kamodzi patsiku pakudya. Achire mlingo wa mpaka 3 magalamu patsiku.

Mpunga wophika sugwiritsidwa ntchito konse mu zophikira zathu. Kuphika zakudya zaku Asia sikokwanira popanda tirigu. Mpunga wofiyira kuchokera ku cholesterol wagwiritsidwa ntchito kwambiri kuyambira kalekale m'njira zamankhwala ku China. Anthu a Ayurveda omwe amatsatira mankhwala achikhalidwe achi India amagwiritsanso ntchito pankhondo yolimbana ndi cholesterol yayikulu.

Osakonzekera ndi mpunga wofiira kuphatikiza ndi msuzi wa mphesa. Popeza chimalepheretsa kagayidwe ka ma statins m'chiwindi. Chifukwa cha izi, kukhazikika kwawo m'magazi kumakwera ndikukhala kawopsedwe.

Katundu Wopesa Wopanda

Ma monacolins ndi ma statins achilengedwe omwe amapezeka mu yisiti yofiira ya mpunga. Monacolin K ndi gawo limodzi la mankhwala ngati Lovastatin. Mankhwalawa amalembedwa ndi dokotala kuti azichiritsa cholesterol yayikulu pakukula kwa atherosulinosis.

Mu preclinical prophylaxis yokhala ndi cholesterol yayikulu, kugwiritsa ntchito kwachilengedwe yogwira zakudya ndizotheka. Koma pokhapokha ngati palibe owonongeka kwambiri ziwalo zamkati.

Zakudya zambiri zothandizira zimakhala ndi tirigu wampunga wofiira. Kuphatikiza kwa zowonjezera pazakudya kumakhudza bwino mbali zonse za lipids komanso kapangidwe ka misomali, tsitsi ndi khungu. Zowonjezera zomwe zili ndi mpunga wofiira zitha kugwiritsidwa ntchito ngati njira yothandizira kupangira hyperlipidemia.

Zakudya zowonjezera mpunga wofiira zitha kugulidwa zokha popanda mankhwala, koma kukambirana ndi dokotala kumalimbikitsidwanso musanatenge.

Contraindication

Popeza citrine mycotoxin ikhoza kukhala ikupezeka, kuphatikiza ndi kugulitsa mpunga woletsedwa ndizoletsedwa m'maiko a EU. M'dziko lathu, utoto wofiira "wokha ndi womwe umaloledwa kupatsa zinthu monga mapuloteni, soseji, utoto wofiirira.

Mchenga wothira mwina zingapo zoyipa:

• Poopsa chiwindi. Kuchuluka kwa michere ya chiwindi kungayambitse kukula kwa chiwindi.
• Kuopsa kwa rhabdomyolysis ndikuwonongeka kwa mafupa am'mimba minofu. Chifukwa cha kuchuluka kwa mapuloteni amwazi a myoglobin, kulephera kwa impso kumatha kukula.

Sitikulimbikitsidwanso kudya izi kwa azimayi oyembekezera komanso othinana.Yisiti yofiira ya mpunga imakhala ndi mphamvu yambiri, makamaka, imatha kuyambitsa chisokonezo pakukula kwa mitsempha ndi matenda a miyendo mwa mwana.

Kuvulaza chifukwa chogwiritsa ntchito mankhwalawa kumawopseza anthu omwe amamwa mankhwala a cytotoxic, chiopsezo chowonjezeka cha monacolin m'magazi ndi chambiri. Matenda a shuga mosiyana si kuphwanya malamulo. Mpunga wofiyira umakhala ndi index yotsika ya glycemic, yomwe imapangitsa kuti anthu omwe amadwala matenda ashuga azitha kudya.

Kudya mpunga wofiira ndi njira yachilengedwe yotengera mankhwala a pharmacological kuti amenyane ndi cholesterol yayikulu. Mpunga wakuda umasiyanitsa zakudya kuti mupindulitse thupi. Musaiwale za zoyipa zomwe zimachitika chifukwa cha mpunga wothira, ndipo osanyalanyaza malangizo a dokotala.

Kubwereza kwa Chakudyasterol

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

Cholesterol ndi chinthu chokhala ngati mafuta chomwe chimakhudzidwa ndikukula ndi kukula kwa maselo, mu mahomoni a metabolism ndi lipid. 80% ya chinthucho imapangidwa ndi maselo a chiwindi, 20 otsala amabwera ndi chakudya. Kutsatira malamulo azakudya kungachepetse chiwerengero ndi 10-16%. Ngati kusinthanso kwa menyu tsiku ndi tsiku sikupereka zotsatira zabwino, ndiye kuti wodwala azigwiritsa ntchito mankhwala moyo wake wonse.

Zizindikiro ndi contraindication

Cholesterol imagawidwa m'mitundu iwiri:

1. Lipoprotein yothandiza kapena yapamwamba, momwe ma membala am'mimba amapangidwa, imalepheretsa kulowa kwa zinthu zovulaza m'thupi.
2. Lipoprotein yopweteka kapena yotsika.

Kuchokera pamwambazi zikuwonekeratu kuti pofufuza matendawa, atherosclerosis sayenera kupatula nthawi yomweyo zakudya zomwe zimakhala ndi mafuta.

Chizindikiro chowopsa sichongokhala ndi zapamwamba za lipid zokha, komanso kusakhalapo kwathunthu.

Muyenera kuwunika mndandanda watsiku ndi tsiku mu milandu yotsatirayi:

1. Ndi atherosulinosis.
2. Ndi matenda a mtima dongosolo.
3. Pa mavuto akulu.
4. Ndi kunenepa kwambiri.
5. Ndi kusachita masewera olimbitsa thupi ndi zina zotero.

Ndi dokotala yekhayo amene angapereke malingaliro pazomwe zingalimbane ndi mapangidwe a atherosulinotic.

Khalani omasuka kufunsa mafunso anu kwa wazachipatala wa nthawi zonse mwachindunji patsamba lino. Tikuyankha motsimikiza: Funsani funso >>

Zakudya ndi gawo lofunika mankhwalawa atherosermosis. Zakudya za tsiku ndi tsiku zimakhala ndi pafupifupi 250 mg ya cholesterol. Kuchuluka kumeneku ndikokwanira kwa chiwindi chokwanira. Ngati mulingo wa lipid ukachuluka, ndiye kuti cholesterol plaque imayamba kuyikika m'matumbo, zomwe zimapangitsa kuti kufupika kwa mitsempha, mitsempha kapena kutsika kwathunthu. Kuti muchepetse milingo ya lipid, kuwunikiranso menyu watsiku ndi tsiku kungatheke.

Ganizirani momwe zakudya zoyenera zimakhudzira thupi:

1. Zimathandizira ntchito yamtima.
2. Kubwezeretsa kagayidwe.
3. Amachepetsa kuchepa kwa lipoprotein kapena cholesterol yovulaza ndi pafupifupi 15%.
4. Amachepetsa chiopsezo cha madongosolo a atherosulinotic malo.
5. Amachepetsa chiopsezo cha zovuta zomwe zimatha kubweretsa kulumala kapena kufa.
6. Kuchulukitsa chiyembekezo cha moyo wa odwala omwe ali ndi vuto la lipid metabolism.

Kutsatira malamulo azakudya zamankhwala kumathandizira kuchepetsa LDL, kulimbitsa chitetezo cha mthupi komanso thanzi lathunthu.

Onerani kanema pamutuwu

Kuchepetsa cholesterol, pali zakudya zapadera zopatsa thanzi. Zakudya sizimangothandiza pakukonzekera chithandizo, komanso ndizoyenera kupewa. Cholinga cha kadyedwe ndikupanga metabolism yamafuta ndikuchepetsa kwambiri kunenepa. Ganizirani malamulo oyamba omwe wodwala ayenera kutsatira:

1. Chepetsa kudya kwanu shuga.
2. Musachotse zakudya zonona ndi mafuta.
3. M'malo mafuta zinyama ndi mafuta masamba.
4. Chitani zokonda ndi nsomba zamtsinje, mitundu yam'madzi.
5. Chepetsani kudya nyama.
6. Asanaphike nkhuku, nkhuku ndi zinthu zina, kusuntha ndikofunikira.
7. Maziko azakudya za tsiku ndi tsiku ayenera kukhala masamba ndi zipatso.
8. Gwiritsani ntchito phala.
9. Pewani mowa ndi mchere.
10. Pali magawo ang'onoang'ono, koma nthawi zambiri.
11. Imwani zamadzi zambiri.

Pochepetsa kudya zamafuta a nyama, wodwalayo amatha kuchepetsa lipoprotein yotsika pang'ono ndi 10-15%.

Zinthu zonse zokhala ndi zakudya zitha kugawidwa m'mitundu ingapo:

1. Zololedwa.
2. Zoletsedwa.
3. Zinthu zomwe zimachepetsa mphamvu zotsika kwambiri za lipoprotein.

Ndi chakudya choyenera, munthu amatha kukwaniritsa kuchepa kwa LDL popanda kugwiritsa ntchito mankhwala.

Chakudya Chololedwa

Zinthu zomwe zimagwiritsidwa ntchito muzakudya ziyenera kukhala ndi masamba azomera. Wodwala amafunika kulemeretsa chakudya ndi nsomba zomwe zili ndi mafuta a Omega 3 acid ndi vitamini D. Mafuta ambiri osungunuka amapezeka mumbewu. Masamba atsopano ndi zipatso zimakhala ndi ma antioxidants omwe amathandizira kulimbitsa mitsempha ndi mitsempha.

Ganizirani mndandanda wazinthu zovomerezeka:

• Mkate wowola, obera.
• Mafuta ophikira: mpendadzuwa, maolivi, kanjedza.
• Zipatso ndi masamba: avocado, lalanje, apulo, ndimu, peyala ndi ena.
• Nyama yokhala ndi mafuta ochepa komanso nkhuku: nkhuku, kalulu, nkhuku, nyama yamchere.
• Zakudya zam'nyanja.
• Mitundu ya nsomba za mumtsinje ndi zam'madzi: roach, flounder, mackerel, pollock, zander, pike.
• Nyemba, Nyemba.
• Mtedza: mkungudza, walnuts, mtedza.
• Anyezi ndi adyo.
• Oatmeal.
• Mbewu za chimanga.
• Madzi.
• Tiyi yobiriwira, khofi wofooka, zakumwa za zipatso, ma compotes.

Chakudya Choletsedwa

Munthu ayenera kusiya zakudya zomwe zimakhala ndi mafuta ambiri anyama. Muyeneranso kuchepetsa kudya zakudya zamafuta, zomwe zimatengedwa ndi thupi ndikusintha kukhala mafuta. Osamwa zakumwa zoledzeretsa, chifukwa zimakondweretsa mitsempha yamagazi ndi dongosolo lamanjenje. Malonda ayenera kuwiritsa kapena kuwotcha. Palibe chifukwa chomwe muyenera kuyanika chakudya, monga ma carcinogens amapangidwa mukamayamwa, zomwe zimapangitsa kuti LDL ipangidwe.

Masamba amalimbikitsidwa kuphika, chifukwa zakudya zosaphika zimayambitsa kuphwaphwa.

Onani mndandanda wazakudya zoletsedwa mwatsatanetsatane:

• Zopangira batala.
• Zopangira zamkaka zamafuta ambiri.
• Mazira.
• Mafuta amitundu mitundu ndi nkhuku: mwanawankhosa, tsekwe, nkhumba, ng'ombe.
• Nsomba yamafuta, caviar: sprat, sturgeon, halibut, sardine, hering'i, mackerel.
• Zakudya zamphaka, marinade.
• Mafuta ambiri, margarine ndi mafuta ena olimba.
• Squid.
• Shirimp
• Khofi
• Zakudya zokazinga.
• Maswiti.

Mndandanda wazinthu zomwe zingathandize ndi atherosulinosis ndi zazikulu.

Anthu amatha kudya mokwanira popanda njala.

Thanzi la hypercholesterolemia

Pambuyo pa chakudya, wodwalayo amasintha momwe mulid ndi lipid ndikutsitsa cholesterol.

Kuphatikiza pazakudya zamagulu ochepa kuti muchepetse mamolekyulu a cholesterol mu plasma, ndikofunikira kusiya kukhudzidwa - kusuta fodya komanso mowa, komanso kusintha moyo wokhalitsa kumayendedwe opuma ndikuchita masewera olimbitsa thupi mwamphamvu kapena masewera olimbitsa thupi.

Tiyenera kudziwa kuti ndi cholesterol chowonjezera komanso kukula kwa matenda, systemic atherosulinosis, katundu ndi ntchito ziyenera kukhala zokwanira.

Ndi concomitant mtima pathologies, ndizoletsedwa kulemetsa thupi.

Zakudya zopatsa thanzi ndizomwe zimaphatikizidwa ndi zakudya zomwe zimakhala ndi mafuta m'thupi.

Mukamapereka mankhwala a cholesterol, muyenera kusiya kugwiritsa ntchito zinthu ngati izi m'mbale:

• Mafuta onenepa - mwanawankhosa, ng'ombe yamafuta, nkhumba, tsekwe ndi nyama ya bakha,
• Nyama offal - mafuta ambiri a cholesterol mu ng'ombe ndi nkhumba pachiwindi, impso zazing'ono, mu nkhumba ndi ubongo wama ng'ombe,
• Pewani nyama yopanga mafakitale - masoseji ndi soseji, komanso soseji yophika ndi yosuta,
• Lard ndi kusuta nyama yankhumba
• Zakudya zamafuta a Trans - zakudya mwachangu, zakudya zosavuta,
• Maswiti ndi mafuta ophikira a confectionery,
• Kirimu keke ndi maswiti,
• Yofesedwa mkaka
• Zinthu zamkaka zamafuta ambiri - zonona wowawasa, kirimu, batala la ng'ombe, zovuta tchizi.
• Mazira a dzira.

M'malo mwa izi mungagwiritse ntchito:

• Turkey ndi nyama yankhuku yopanda khungu,
• Porridge - buckwheat, oatmeal, ndi mpunga,
• Zomera zamasamba ndi masamba atsopano,
• Zipatso zatsopano, zipatso ndi zipatso,
• Skim mkaka,
• Woyera dzira

Mpunga uyenera kukhala wopanda malire koma osagwiritsidwa ntchito ku ma pathologies omwe amagwiritsa ntchito mpunga muzakudya.

Ndi index yowonjezera ya cholesterol, lipids, zosaposa mamilimita 200.0 sayenera kulowa m'thupi ndi chakudya pakudya.

Kufunika kwa mpunga

Mpunga ndiwotchi, bulauni, yoyera komanso golide. Zonse zimatengera njira yake yokonzera.

Mu mpunga wokhala ndi tint ya bulauni, masikelo apamwamba okha ndi omwe amachotsedwa pakukonzedwa, zomwe zimapangitsa kuti zinthu zonse zofunikira muzinthuzi zizisungidwa.

Zinthu zothandiza zimasungidwa mu mpunga wopopera. Mtunduwu umamizidwa m'madzi oyeretsedwa, kenako umathandizidwa, ndikuwuma kenako ndi chigobacho.

Mpunga Woyera umatsukidwa kuchokera ku chipolopolo pogaya, motero zimataya zofunikira zake zambiri.

Mpunga wamtchire umatha kukhala ndi mtundu wakuda, pafupifupi wakuda kapena utoto wonyezimira komanso wamtali.

Palinso zinthu zina zambiri zofunikira pamtunduwu, komanso mitundu yoyera ya zinthu. Mpunga wamtchire nthawi zambiri umagwiritsidwa ntchito kuphatikiza zophika, masaladi ndi zodyera.

Mitundu ya mpunga ku nkhani zake ↑

Matenda a shuga

Zinthu zofunikira kwambiri zimapezeka mumbewu zosakonzedwa, chifukwa chake phindu lochuluka la kudya mpunga mu mawonekedwe osakonzedwa. Zigoba za mpunga zomwe zimatha kuzimiririka pomwe zimapukutidwa ndizothandiza kwambiri.

Kwa odwala omwe ali ndi matenda am'mimba, matenda a shuga komanso chololesterol chowonjezereka, tikulimbikitsidwa kugwiritsa ntchito mpunga wa bulauni ndikutsatira malamulo ena ogwiritsira ntchito mpunga mu chakudya:

• Mu matenda, dongosolo la atherosulinosis lokhala ndi cholesterol yokhala ndi matenda amtundu wa 2 shuga, kugwiritsa ntchito mpunga kuyenera kukhala kosakhazikika ndipo osapitirira muyeso wovomerezeka,
• Sizoletsedwa kudya nyama yamafuta kuphatikiza ndi mpunga, komanso kugwiritsa ntchito msuzi wama mafakitale (mayonesi, ketchup), ndi msuzi wopangidwa ndi nyumba,
• Ngati cholesterol index ndi yokwera, ndiye kuti mpunga uzikhala wochepa - osaposa nthawi ziwiri pa sabata,
• Wiritsani malonda pamadzi, ndikugwiritsa ntchito masamba osapsa kapena atsopano,
• Ndi index yokhala ndi cholesterol yambiri komanso shuga, kudya mchere kumakhala kochepa, kotero mukamaphika mbale ya mpunga, samathiridwa mchere mukaphika. Mutha kuthira mchere musanatumikire,
• M'malo mwa shuga, mutha kuthira uchi mu phala la mpunga,
• Ndikulimbikitsidwa kudya phala la mpunga ndi masaladi kuchokera masamba atsopano ndi masamba am'munda. Nyengani saladi ndi mafuta a azitona kapena yogurt yamafuta ochepa.

Kugwiritsa Ntchito Mpunga kwa High Cholesterol Index

Mpunga, chifukwa cha gamma oryzanol, umakhudzanso kuchuluka kwa lipid mthupi, ndipo umatha kukonza.

Zomwe zimachitika ndi mpunga wamafuta pa metabolism yamafuta:

• Imachepetsa kalozera kakang'ono ka ma lipoproteins otsika,
• Lowers triglyceride mamolekyulu,
• Mpunga kumawonjezera mndandanda wa maselo ochulukitsa a cell cell,
• Amachepetsa chiwerengero chabwino cha cholesterol choyipa.

Kafukufuku wambiri watsimikizira kuti ndi systemic atherosulinosis kapena kupewa, ndikofunikira kugwiritsa ntchito mitundu ya mpunga wa bulauni kawiri pa sabata.

Mpunga wa brown umalimbikitsidwanso kwa anthu odwala matenda ashuga, koma muyezo wochepa (osaposa 100.0 - 150.0 magalamu nthawi imodzi) ndipo osaposa kawiri pa sabata.

Mu mpunga wa bulauni, CHIKWANGWANI chimapezeka m'miyeso yambiri, chomwe chimatha odwala matenda ashuga komanso nthawi ya systemic atherosclerosis mwa odwala kuti akhazikitse magwiridwe antchito.

Ma amino acid omwe amapezeka mumtunduwu samaphwanya metabolism yamafuta ndi chakudya.

Mukapanda kudya mpunga

Mpunga ndiwopatsa thanzi, ndipo umagwiritsidwa ntchito moyenera mu chakudya. Koma pali anthu omwe amalephera kudya mpunga.

Magawo awa akuphatikiza:

• Ndi mtima wofuna kudzimbidwa. Mpunga uli ndi vuto logaya pamimba, motero, kwa odwala omwe amatha kudzimbidwa, mpunga umaphwanya. Ndikofunikira kudya oatmeal mbale yotsekera, yomwe imathandizira kuti pakhale chimbudzi chotsuka.
• Ndi kunenepa kwambiri, ndikofunikira kuti muchepetse pafupipafupi momwe mungagwiritsire ntchito mpunga kapena musiye. Mukakhala onenepa kwambiri, ndikofunikira kudya buckwheat porridge ndi oatmeal.

Pomaliza

Mpunga ndi chopatsa thanzi komanso chopatsa thanzi kwa anthu. Kwa odwala omwe ali ndi systemic atherosulinosis ndi cholozera cha cholesterol chowonjezereka, akuvutika osati kuvutika ndi matenda, kunenepa kwambiri, ndikofunikira kuyambitsa mpunga muzakudya pambuyo pokumana ndi dokotala yemwe angalimbikitse kuchuluka komanso kangati kogwiritsa ntchito mpunga mu chakudya.

Komanso, mu matenda a shuga mellitus, kugwiritsa ntchito mpunga muzakudya kuyenera kuvomerezedwa ndi adokotala.

Chepetsani mafuta m'thupi kwambiri - yeretsani mitsempha yamagazi ndikuthandizira mtima

Anthu omwe amadya zakudya zamafuta ambiri amakhala ndi chiopsezo chokumana ndi vuto monga atherosulinosis. Zigawo za cholesterol zimalumikizidwa ndimakoma amitsempha yamagazi, kuchepetsa malo awo opatsirana ndi kuchuluka kwa magazi. Kodi mukufuna kuti ziwiya zanu zikhale zoyera? Dziwani kuti zakudya zabwino kwambiri za cholesterol ndi chiyani.

Kodi cholesterol ndi chiyani ndipo ndi zovulaza

Cholesterol ndi chinthu chokhala ngati mafuta chomwe chimapangidwa ndi ma cell a chiwindi. Zomwezi zimachokera pazinthu zanyama ndipo zimagwiritsidwa ntchito ndi thupi ngati chida chomanga kuchokera pamenepo momwe mahomoni, maselo amitsempha, mavitamini, ndi ma asidi achere amapangidwa.

2/3 ya cholesterol imapangidwa m'chiwindi, ndipo 1/3 imachokera kunja. Kuzungulira kwa cholesterol m'mwazi ndikotheka mwa mawonekedwe a lipoprotein (tinthu timene timapezeka m'mafuta ndi mapuloteni).

Lipoproteins ikhoza kukhala yochulukirapo ("yabwino" cholesterol) komanso kachulukidwe kochepa ("yoyipa" cholesterol).

Zakudya za cholesterol yapamwamba

Mndandanda wazakudya za "cholesterol" kwambiri ndikuthandizani kudziwa zakudya zomwe siziyenera kupezeka muzakudya zanu ndi zomwe mungachepetse. Mwachitsanzo, mutha kudya mafuta anyama pang'ono, kuphatikiza pa arachidonic acid, imakhala ndi mafuta acids. Kuvulaza kwathunthu kwa thupi kumachitika chifukwa chogwiritsa ntchito mafuta osakanikirana ndi mowa.

Choonadi chodziwika bwino: kugwiritsa ntchito cholesterol kumayambitsa mapangidwe pazitseko zamitsempha yamagazi, zomwe zimabweretsa atherosulinosis.

Muchepetse Chakudya Chambiri Cholesterol

Chikhalidwe cha kupezeka kwa atherosulinosis

Mafuta samasungunuka m'madzi. Chifukwa chake, pali lipoprotein - "chidebe" chokhala ndi chipolopolo chomwe chimasunthira zinthu zonga mafuta m'magazi.

"Zonyamula zamafuta" izi zitha kukhala zamiyeso yosiyanasiyana, chifukwa chake kusiyana pakumwedwa kwa zinthu zomwe zimanyamulidwa.

Ma lipoproteins otsika kwambiri, omwe amakhala ndi chipolopolo chocheperako, ndi oopsa, amagwiritsidwa ntchito ndi thupi pokha pawiri: mukakhala kuti pali mapuloteni osowa, komanso mafuta akakhala ochulukirapo.

Chifukwa chake cholesterol "yabwino" ndi yomwe imanyamula m'milomo yaying'ono yokhala ndi makoma akhungu, cholesterol "yoyipa "yo imayinyamula mu" zotengera "zazikulu ndi chipolopolo chopyapyala.Ndi lipoprotein yayikulu yomwe imawopseza mapangidwe a zipupa pazitseko zamitsempha yamagazi ndi matenda a mtima.

Kudya mafuta ambiri komanso kudya mapuloteni ochepa kwambiri kumapangitsa kuti zinthuzi zisamayende bwino m'thupi. Zotsatira zake, cholesterol yoyipa imawoneka.

Kuchuluka kwamafuta ndi mapuloteni muzakudya - ichi ndiye chinsinsi cha mapangidwe a cholesterol athanzi.

60% ya zopatsa mphamvu ayenera kupezeka kuchokera kwa chakudya, 25% -30% ya zopatsa mphamvu kuchokera ku mapuloteni, 10% -15% kuchokera ku mafuta (ndikofunikira kusankha mafuta a azitona kapena masamba ena).

Cholesterol "choyipa" chimayambitsa mawonekedwe a zipupa pamakoma amitsempha yamagazi

Zolemba pa chakudya

Ngati mwapatsidwa chakudya chokhala ndi cholesterol yambiri, maphikidwe azakudya zanu zomwe mumakonda azisinthidwa. Kanani kukazinga mokomera mbale zophika, zophika komanso zothira.

Idyani michere yambiri (yopezeka mu tirigu, mpunga wa bulauni, oats, ndi buckwheat). Gwiritsani ntchito tsiku losala kudya masiku asanu ndi awiri onse. Musaiwale za kuchita masewera olimbitsa thupi moyenera.

Osaloleza kusinthasintha kwadzidzidzi, yesani kuisunga m'njira yofananira.

• CHIKWANGWANI chimathandiza kuthetsa cholesterol. Samalani kwambiri kaloti ndi kabichi.
• Idyani mafuta a azitona: supuni 1 imodzi pamimba yopanda kanthu.
• Idyani karoti 1 patsiku. Zinthu zofunikira za masamba awa zimatsuka magazi, zimalepheretsa mapangidwe magazi.
• Nsomba zamafuta ndizabwino m'mitsempha yamagazi. Hering ndi mackerel zidzakhala njira yabwino kwambiri yamafuta a nkhumba.
• Zipatso za citrus zimathandizira makoma amitsempha yamagazi bwino.
• Walnuts amachititsa cholesterol "woyipa".
• Adyo wosalala ndi anyezi zidzathandiza kuti chotchinga chotetezacho chikhale chathanzi. Mphesa zimachitanso chimodzimodzi.
• Timadziti tating'onoting'ono tomwe timakhala totsekemera timakhala tokoma komanso wathanzi. Citrus ascorbic acid amalimbikitsa kuwonongeka kwa cholesterol m'chiwindi.
• Oatmeal imachulukitsa kukhudzika kwa thupi ndikuchepetsa kuchuluka kwa lipoprotein m'magazi.
• Beets ndi avocados amachotsa poizoni. Idyani malalanje, maapozi, zipatso za mphesa ndi maapulo ophika.
• Sinthani tiyi wakuda ndi wobiriwira.
• Hawthorn, rosehip, mint, mamawort, buckthorn, meadow clover - tiyi kuchokera pazinthu izi ndizopewa matenda a mtima ndi mtima.
• Mtedza, mafuta a masamba ndi chinangwa ndiye gwero lalikulu la lecithin, mankhwala opatsirana omwe amadziwika kwambiri.
• Kugwiritsa ntchito vinyo wofiyira pang'ono ndikoyenera kuti kusungike kwamitsempha.
• Madzi ndiye kasupe wa moyo. Imwani osachepera 2-2,5 malita patsiku.

Mazira ndi shrimp kukonzanso! Malinga ndi kafukufuku waposachedwa, samachulukitsa cholesterol yamagazi

Timatsuka ziwiya bwino

Kumbukirani kuti, zomwe mumadya mwanjira yachilengedwe zimatha kusintha kukhala cholesterol wabwino, wabwino wathanzi, ngati zakudya zanu zili ndi mapuloteni okwanira ndi mafuta ochepa.

Simukudziwa kuti ndi chakudya chokwanira chiti chomwe chimakhala choyenera kwa inu? Funsani dokotala wodziwa zambiri. Pambuyo pa kufufuza, mutha kulangizidwa za oyeretsa magazi.

Zosankha zamasiku 7

Zakudya zopatsa thanzi siziyenera kukhala zathanzi zokha, komanso zamtopola. Pali kusankha kwakukulu kwa zinthu zomwe zavomerezedwa kuti zigwiritsidwe ntchito. Kuti munthu asamavutike kuyenda, lingalirani mndandanda wazitsanzo kwa masiku 7.

Ganizirani mitundu ingapo ya zakudya zam'mawa ndi zakudya zotsutsana ndi cholesterol:

1. Mkate womwe ungagwiritsidwe ntchito ndi uchi kuti mulawe ndi tiyi wobiriwira.
2. Mazira okazinga ku protein, madzi.
3. Nyemba zowiritsa ndi buledi wolimba, kapu imodzi ya madzi.
4. Oatmeal, kusintha kukomako mutha kuwonjezera pang'ono cranberry manyuchi.
5. Tchizi chopanda mafuta chopanda mafuta, apulo wowotcha, tiyi wobiriwira.
6. Tchizi chopanda mafuta chopanda mafuta, uchi ndi galasi lamadzi.
7. Oatmeal, dzira loyera, khofi wofooka.

Chakudya chamasana chikuyenera kukhala chokwanira, kuti chikwaniritse zosowa za anthu onse. Ganizirani zosankha zamasiku 7:

1. Nkhuku yophika ndi nkhukusi, saladi wamasamba, tiyi.
2. Msuzi wamasamba, nyama yamchere yophika, coleslaw, chidutswa cha mkate.
3. Mpunga wowiritsa ndi chidutswa chamafuta ochepa a nkhuku, yogati, saladi wa zakudya.
4. Mbatata yoluka ndi Turkey, saladi wa kabichi.
5. Wophika spaghetti ndi bowa ndi masamba, saladi watsopano wamasamba.
6. Nsomba zothawa, coleslaw, mkate.
7. Msuzi wamasamba, cutlets ya buckwheat, tiyi wobiriwira.
8. Zakudya zamasamba, yogurt yamafuta ochepa galasi lamadzi.

Chakudya chamadzulo chizikhala chopepuka, osati chodzaza m'mimba ya munthu.

Chakudya chomaliza chimayenera kukhala maola 2 asanagone.

Chakudya chamadzulo, mbale zotsatirazi:

1. Mtundu wa apulo, yogati ndi mkate.
2. Mtundu wothina, mutha kugwiritsa ntchito saladi wamasamba ngati mbale yam'mbali.
3. Masamba abichi abwino, kapu yamadzi.
4. Brown mpunga ndi nkhuku, peeled, coleslaw.
5. Nsomba zokhala ndi masamba.
6. Masamba okazinga, saladi wa zipatso.
7. Nyemba zophika, oatmeal, apulo wokometsedwa ndi kefir.

Ngati munthu sangathe kuyimirira tsiku lonse popanda chakudya, mutha kudya zipatso zilizonse monga zosakudya.

Cholesterol chachikulu ndiye mavuto obwera m'zaka za m'ma 2000 zino. Kuti matendawa azitha kusintha, wodwalayo amafunika kuwunikanso zakudya. Ndikofunika kukumbukira kuti chakudya sichiyenera kukhala chokoma chabe, komanso chathanzi. Zogulitsa zosiyanasiyana zimatha kukwaniritsa zotsatira zabwino mu masabata awiri kapena atatu.

Zomwe sizingadyedwe ndi cholesterol kuposa zabwinobwino

1. Zomwe simungadye ndi cholesterol yayikulu
2. Zinthu Zamkaka ndi Mkaka
3. Nyama Ya Cholesterol Yapamwamba
4. Maswiti
5. Mbewu, mtedza
6. Nsomba yayikulu cholesterol
7. Porridge ndi pasitala
8. Tidzamwa chiyani?
9. Bowa ndi masamba

Munthu amafunikira cholesterol, monga shuga m'magazi. Chifukwa chake, sitingaganizire kuti ziyenera kukhala zazing'ono momwe zingathere. Pali manambala ena pansipa omwe sayenera kugwa, ndipo pali malire kumtunda wovomerezeka.

Amasiyana azimayi ndi amuna azaka zosiyanasiyana.
Omwe zotsatira zawo zoyesedwa zikuwonetsa kuchuluka kwawamba nthawi zambiri amakhala ndi chidwi ndi dokotala zomwe simuyenera kudya ndi cholesterol yayikulu.

Koma ndikosavuta kuganiza kuti kungosiya zakudya zomwe zimakhala ndi mafuta ambiri a nyama ndizotheka kuthana ndi vutoli. Chofunikira kwambiri ndikutsatira mfundo za kudya wathanzi. Ndikofunikira kudziwa osati zomwe siziyenera kudya, komanso momwe mungasinthire zinthu zoyipa kuti muthandize thupi lanu. Tiyeni tiyambe ndi zovulaza.

Zomwe simungadye ndi mafuta ambiri

Zakudya zilizonse zosuta ndi soseji ndizoletsedwa. Ndipo kwenikweni - tchipisi ndi zakudya zina zachangu ndizoletsedwa. Sankhani onse okazinga, ngakhale nsomba. Simungadye mayonesi, osati wamba, wokhala ndi mafuta ochulukirapo, kapena "kuwala", komwe kumakhala kovuta kugaya

Phukusi la dzira limawonedwa kuti ndi loipa kwambiri, chifukwa chake kuchuluka kwa mafuta m'thupi kumayamba kukula. Sikoyenera kukana mazira konse.

Mazira a Quail ndi njira yabwino. Chifukwa cha kulemera kwakanthawi kachulukidwe kake pazinthu zochepa zilizonse, komanso michere yambiri kuposa dzira lonse la nkhuku. Chinthu chimodzi chomwe iwo amatha kudya tsiku lililonse! Dzira la nkhuku limatha kukhala zidutswa ziwiri pa sabata, koma osapitilira chimodzi patsiku.

Zinthu Zamkaka ndi Mkaka

Kodi ndingathe kumwa mkaka wokhala ndi mafuta ambiri? Ngati mafuta ake ali ochepera 3%, ndiye kuti ndizotheka, koma pang'ono ndi pang'ono. Bwino kugwiritsa ntchito ke 1% kefir kapena yogati yopangidwa kuchokera mkaka woyesa. Ma Yoghurt ndi okhawo omwe mulibe kanthu koma mkaka ndi mkaka wowonda. Mkaka ndi ayisikilimu ayisikilimu samachotsedwa.

Simungathe kudya kirimu wowawasa, koma mutha kuwonjezera theka la supuni m'mbale. Mwachitsanzo, mu saladi wa kaloti, kapena tomato wokhala ndi zitsamba.

Curd ngakhale 9% mafuta ndizotheka, koma ngati mumachita nokha, ndiye kaye chotsani zonona, kenako ndikupanga chotupacho. Tchizi chamafuta - ochepa! Soseji yophika ndi tchizi yokonzedwa kupatula.

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

Batala, komanso ghee ndi margarine, ndizoletsedwa. Pali zinthu zina zowononga pakufalikira kuposa batala wamba.

Nyama Ya Cholesterol Yapamwamba

Mpaka, ndipo nthawi zambiri nkhumba, komanso mwanawankhosa - ndizoyenda. Kuchokera nyama kalulu nyama tikulimbikitsidwa.Kodi ndingadye mbalame yanji? Nkhuku yophika kapena ya stewed kapena turkey. Pakhungu la nkhuku, makamaka zopanga tokha, gawo lovulalayo ndilofunika kwambiri kwambiri. Chifukwa chake, asanaphike amachotsedwa.

Nkhuku zambiri zamafuta, monga abakha, sizabwino. Koma nyama ya tsekwe imakhala ndi mafuta ochepa, ndipo mbale nazo siziletsedwa. Monga nkhuku, peel m'malo omwe mumapezeka mafuta ambiri.

Offal ndi wolemera mu cholesterol, makamaka chiwindi ndi ubongo. Nthawi ndi nthawi, chiwindi chophika cha nkhuku chimatha kudyedwa ndi cholesterol wokwera pang'ono, ndipo zakudya zam'mimba za tsekwe ndizosavomerezeka.

Ndipo makamaka, palibe soseji, soseji ndi soseji za nkhumba.

Amadziwika kuti zakudya zokhala ndi shuga wokhala ndi cholesterol yambiri ziyenera kukhala zochepa. Zakumwa zimapangidwa bwino ndi uchi, koma tsiku - supuni zitatu, osapitilira apo.

Makeke ndi makeke sizipatula. Maswiti, tofu, chokoleti cha mkaka nawonso ndi oletsedwa. Simungadye zopatsa mafuta ambiri komanso kuphika makeke okhala ndi mafuta ambiri m'mwazi.

Mutha kusangalala ndi marmalade, maswiti, zakudya odzola, ayisikilimu wopangidwa kuchokera ku zipatso zosenda.

Koma ndibwino kudya zipatso ndi zipatso zatsopano. Mukamakonza menyu patsikulo, muyenera kuganizira kuti ali ndi shuga wambiri. Koma chachikulu ndichakuti zipatso ndi zipatso zimakhala ndi pectin yambiri ndi fiber, zomwe zimathandizira kuchotsa cholesterol m'thupi, komanso zinthu zina zomwe zimagwira ntchito.

Mbewu, mtedza

Mbeu zamtundu wa mpendadzuwa ndizothandiza, zouma zokha, osati yokazinga. Maamondi ndi nthangala za sesame ndizabwino. Ma Walnuts ndiabwino. Koma ndi zothandiza zonse, munthu sayenera kuyiwala kuti ali ndi mafuta ambiri, ndipo zopatsa mphamvu ndizopatsanso chidwi.

Chochita chapadera ndi mbewu za dzungu. Amakhala ndi dzungu mafuta - yofunika biologically yogwira chinthu. Pali mitundu ya maungu pomwe mbewu sizikhala ndi chipolopolo cholimba. Zabwino kwambiri, osafunikira kuyeretsa, amadyedwa pamodzi ndi kanema yemwe adaphimbidwa. Zikauma, zimakoma kwambiri.

Nsomba yayikulu cholesterol

Amakhulupirira kuti nsomba zam'madzi ndizothandiza kwambiri kwa cholesterol yayikulu. Kodi zili choncho?
Nsomba zokhala ndi mchere komanso zotsekemera zimapweteketsa kuposa zabwino. Zakudya zamatenda sizilinso ntchito. Ngakhale nsomba zam'madzi ndizovulaza ndi cholesterol yayikulu.

Madokotala amakonda kuseka nthabwala zomwe zimapezeka kokha ngati nsomba zam'madzi ndizabwino kwambiri zam'nyanja zam'madzi.
Koma mozama, nsomba yophika ndi kuphika ndi zojambulazo idagwirabe ntchito, ngakhale ndibwino kuti musankhe mitundu yamafuta ochepa.

"Zakudya zam'nyanja" zotere monga Sushi kapena ndodo za nkhanu ziyenera kuiwalika kwathunthu.

Tidzamwa chiyani?

Zowonadi, koloko wokoma, moŵa ndipo makamaka zakumwa ndi kuwonjezera kwa zakumwa siziphatikizidwa. Vinyo wofiira wachilengedwe - akhoza kukhala pang'ono ngati palibe contraindication pazifukwa zina.

Tiyi ndiyabwino kuposa zobiriwira, ndipo makamaka popanda shuga. Tiyi yobiriwira imakhala ndi mavitamini omwe amasintha magwiridwe antchito amitsempha yamagazi.

Tiyi yakuda imatha kuledzera ndi mkaka.

Cocoa mu mkaka ndi khofi wapomwepo saloledwa.

Madzi - inde. Zothandiza mwachilengedwe, koma osabwezeretseka kuchokera kuzowonda, komanso popanda kuwonjezera shuga. Koma musaiwale kuti, ngakhale ndi wowawasa wowawasa, ali ndi shuga wambiri, kuposa momwe amakonda kupangira tiyi.
Mu kapu ya compote, shuga ndizochepa kwambiri kuposa madzi.

Bowa ndi masamba

Ngati palibe vuto logaya chakudya, ndiye kuti bowa ndi wolandiridwa. Zachidziwikire, mwa mawonekedwe owiritsa okha - kuchokera pamchere, mchere kapena wokazinga kokha.

Chilichonse ndichabwino masamba, ngakhale mbatata. Yophika kapena yopanda mafuta. Koma zokonda ziyenera kuperekedwa masamba osapatsa thanzi, tsabola wofiyira wofunikira ndizothandiza kwambiri.

Ndiponso, kaloti, mwanjira iliyonse, mpaka magalamu 100 patsiku. Tomato ndi msuzi wa phwetekere. White kabichi, makamaka sauerkraut. Dzungu lonse, nkhaka, zukini, squash.

300 magalamu a masamba azithiridwa patsiku, osawerengera mbatata. Ndipo pazikhala amadyera muzakudya, mutha kuwonjezera zouma kapena zowundana ndi mbale musanazime pachitofu.

Koma mumafunikira anyezi wobiriwira watsopano, omwe nthawi iliyonse amatha kumera mumtsuko wamadzi.

Ndipo mbewu za radish kapena radish zimamera mchombo chamadzi. Masamba akangotuluka ndikuyamba kupanga mtundu wobiriwira - mbewu zimatsukidwa ndikukongoletsa mbale ndi iwo.

Koma tiyenera kumvetsetsa kuti pokhapokha pazomwe zingadyedwe ndi mafuta ambiri komanso zomwe sizingatheke, vutoli silithetsa. Choyamba, muyenera kudya kanayi pa tsiku, pang'ono pang'onopang'ono, ndipo ndizosavomerezeka kudya mokwanira nthawi yogona.

Kachiwiri, muyenera kumwa madzi oyera, magalasi atatu patsiku. Madzi, mkaka ndipo makamaka zakumwa sizilowa m'malo mwa madzi!

Mfundo zazikuluzakudya za cholesterol yayikulu

Masiku ano, mwina aliyense wamvapo za chakudya chopanda cholesterol. Kusokonezeka kwa mafuta kagayidwe m'thupi kumayambitsa chitukuko cha atherosulinosis - matenda oopsa omwe ali oopsa pakhungu lake. Chithandizo cha matenda a zamitsempha ndizovuta, koma nthawi zonse chimaphatikizapo kukonza moyo ndi zakudya. Zotsatira za cholesterol yayikulu magazi, ndi zakudya zomwe zingathandize: tiyeni timvetsetse.

Pang'ono pang'ono za cholesterol ndi momwe zimakhudzira thupi

Musanamvetsetse za zakudya za cholesterol, muyenera kuphunzira zambiri za chinthuchi komanso momwe zimakhudzira thupi la munthu.

Chifukwa chake cholesterol, kapena cholesterol, ndichinthu chokhala ngati mafuta chomwe, malinga ndi kuphatikiza kwa biochemical, ndichopezeka m'magulu a mitundu ya mafuta a lipophilic (mafuta). Zinthu zonse zomwe zimapezeka m'thupi lathu ndizopezeka pafupifupi 200 g. Komanso, zambiri mwa izo, 75-80%, zimapangidwa ndi hepatocytes m'chiwindi cha munthu, ndipo ndi 20% yokha yomwe imachokera kuzakudya.

Ku funso lanzeru, chifukwa chiyani thupi limapanga chinthu chomwe chitha kukhala chowopsa kwa ilo, pali yankho lomveka. Kuchuluka kwa cholesterol yofunikira, popeza organic yaying'ono imachita ntchito zotsatirazi:

• ndi gawo limodzi la michere ya ma cytoplasmic pama cell onse, imapangitsa kuti ikhale yolekerera komanso yolimba (dzina lina la mafuta omwe amapezeka ndi mafuta a mucous stabilizer),
• imayang'anira kupendekeka kwa khoma la khungu, imalepheretsa kulowa kwa zinthu zina zapoizoni kudzera mmenemo,
• ndiye maziko a kuphatikiza kwa mahomoni a steroid ndi tiziwalo timene timatulutsa m'mimba,
• amagwira nawo ntchito yopanga bile acid, vitamini D m'chiwindi.

Koma kukweza kuchuluka kwa mafuta m'thupi kumabweretsa ngozi zina. Izi matenda zimayenderana ndi kuphwanya kagayidwe wa mafuta mu thupi ndipo amakwiya ndi:

• cholowa (banja) dyslipidemia,
• aakulu aimpso kulephera
• ochepa matenda oopsa
• hepatitis pachimake kapena matenda, chiwindi.
• kapamba, khansa ya kapamba,
• endocrine ndi kagayidwe kachakudya matenda: shuga mellitus, hypothyroidism, kukula kukula kwa timadzi,
• onenepa
• uchidakwa
• kusuta, kuphatikizapo kungokhala
• kumwa mankhwala ena: COCs, mahomoni a steroid, okodzetsa, etc.,
• mimba.

Choyamba, cholesterol yapamwamba imalumikizidwa ndi matenda monga atherosulinosis. Matendawa amadziwika ndi mawonekedwe amafuta amkati pamitsempha, kutsekeka kwa lumen ya ziwiya ndi kuphwanya kwamphamvu kwamwazi kwamkati. Izi ndi zopangidwa ndi kukula kwa zinthu monga:

• matenda a mtima
• angina pectoris,
• discirculatory encephalopathy,
• zovuta zamagazi muubongo: TIA, ndi matenda apamwamba kwambiri - matenda a sitiroko,
• magazi okwanira impso,
• matenda oyenda m'mitsempha ya miyendo.

Mu pathogenesis ya atherosulinosis, gawo lofunikira silimangoyambika ndi kuchuluka kwa cholesterol yathunthu, komanso ndi kachigawo kakang'ono kotani m'magazi. Mankhwala, pali:

1. Atherogenic lipoproteins - LDL, VLDL. Zazikulu, zokhala ndi cholesterol ndi triglycerides, zimakhazikika pamitsempha yamagazi ndikupanga malo a atherosranceotic.
2. Antiatherogenic lipoproteins - HDL. Kachigawo kameneka ndi kakang'ono ndipo kali ndi cholesterol yochepa.Udindo wawo ndikogwira mamolekyu "omwe atayika" ndikuwapititsa ku chiwindi kuti akapitikenso. Chifukwa chake, HDL ndi mtundu wa "burashi" wamitsempha yamagazi.

Chifukwa chake, zakudya zomwe zimakhala ndi cholesterol yayikulu ziyenera kukhala ndi cholinga chochepetsa zigawo zake za atherogenic ndikuwonjezera HDL.

Ndi cholesterol yayikulu, ndikofunikira kutsatira zakudya.

Chithandizo cha mankhwala othandizira ndi gawo lofunikira pochiza matenda amtundu wina wamatumbo. Atherosulinosis ndi zovuta za lipid metabolism zomwe zimayambitsa ndizomwe zimachitika. Tisanapange menyu wokhala ndi cholesterol yambiri, tiyeni tiyese kuona momwe kuperewera kwa zakudya kumakhudzira msinkhu wake.

Chifukwa chake, zakudya za tsiku ndi tsiku za munthu wathanzi zimakhala ndi cholesterol ya 250-300 mg. Popeza kuti mowa wambiri wamafuta umapangidwa m'chiwindi, izi ndizokwanira kupereka zosowa zathupi.

Ndipo chimachitika ndi chiyani ngati cholesterol yamagazi imakwezedwa? Monga lamulo, kuwonjezeka kwa kuchuluka kwa zinthu zachilengedwe izi kumachitika chifukwa cha kachigawo kakang'ono ka “zinthu zamkati”. Mulimonsemo, ngakhale 250-300 mg wa zinthu zomwe zimachokera kunja zimakhala zopanda mphamvu, ndipo zimangokulitsa nthawi ya atherosulinosis.

Chifukwa chake, zamafuta othandizira kuti muchepetse cholesterol yamagazi:

1. Zothandiza pa ntchito ya mtima.
2. Matenda a metabolism.
3. Kale mwezi woyamba zimathandiza kuchepetsa mafuta "oyipa" mthupi ndi 15-25% yoyambirira.
4. Imachepetsa kuthekera kwa mapangidwe a atherosulinotic khoma lamkati la mitsempha.
5. Zimapangitsa kuchepa kwa chiwopsezo cha zovuta zoopsa ku thanzi ndi moyo.
6. Kuchulukitsa chiyembekezo cha moyo wa anthu omwe ali ndi vuto la mafuta.

Chifukwa chake, kutsatira mfundo za mankhwalawa pazinthu zonse zochizira atherosulinosis kumathandiza kukwaniritsa zotsatira zabwino. Momwe mungachepetse cholesterol yamagazi ndi zakudya: timvetsetse.

Mfundo zachithandizo zochizira

Zakudya zomwe zili ndi cholesterol yayikulu magazi sikuti zimangoletsa kupangika kwa zolengedwa zatsopano za atheroscrotic. Kutsatira kwa nthawi yayitali mfundo zamankhwala othandizira kungathandize kuchotsa ziwiya zamafuta a cholesterol komanso ngakhale "kusungunuka" malo okhwima. Zina mwalamulo zoyenera kudya kuti muchepetse cholesterol ndi:

• choletsa / kupatula kwa zinthu zomwe zimayambitsa kuchuluka kwa lipid "zoyipa",
• kutsika kwa tsiku lililonse mafuta a cholesterol mpaka 150-200 mg,
• kuchuluka kwa thupi ndi mafuta othandiza
• kudya kwambiri fiber
• chakudya chamitundu ing'onoing'ono,
• kutsatira lamulo lakumwa.

Zomwe sizingadyedwe ndi mafuta ambiri

Kukana kudya cholesterol ndichinthu choyamba kuchita kuti muchepetse mafuta m'thupi. Ma organic omwe amapezeka mumafuta a nyama, omwe ndi gawo la nyama yamafuta, mafuta, nyama yosuta, mkaka, mazira, ndi zina. Mafuta a Trans amakhala ndi vuto lililonse pama cholesterol - imodzi mwazogulitsa zamalonda, mtundu wamafuta osasinthika omwe mamolekyulu ake amakhala -Mgwirizano.

Nyama ndi offal

Nyama imatha kubweretsa zabwino komanso kuvulaza wodwala yemwe ali ndi atherosulinosis. Kuphatikiza pa mapuloteni apamwamba kwambiri, mumakhala mafuta a nyama, omwe amachepetsa kuchuluka kwa HDL "yabwino" ndikuwonjezera zigawo za atherogenic cholesterol.

Kodi ndizotheka kuphatikiza nyama mu chakudya motsutsana ndi atherosulinosis? Ndizotheka, koma si onse: mgululi amapatsidwa mafuta ambiri:

• ubongo - 800-2300 mg / 100 g,
• impso - 300-800 mg / 100 g,
• chiwindi cha nkhuku - 492 mg / 100 g,
• chiwindi cha ng'ombe - 270-400 mg / 100 g,
• chidutswa cha nkhumba - 380 mg / 100 g,
• mtima wa nkhuku - 170 mg / 100 g,
• chiwindi - 169 mg / 100 g,
• lilime la ng'ombe - 150 mg / 100 g,
• chiwindi cha nkhumba - 130 mg / 100 g,
• msuzi wosaphika - 115 mg / 100 g,
• soseji, soseji - 100 mg / 100 g,
• mafuta ng'ombe - 90 mg / 100 g.

Izi ndi bomba la cholesterol lenileni.Kugwiritsa ntchito kwawo, ngakhale pang'ono, kumabweretsa kuchuluka kwa dyslipidemia ndi kuphwanya mafuta kagayidwe. Zakudya zamafuta, mafuta ndi soseji ziyenera kusiyidwa kwathunthu ndi chakudya chochepa mu cholesterol.

Kuphatikiza pa cholesterol yomwe ilipo, zinthu zina zomwe zimapangidwira zimakhudzanso kukula kwa atherosulinosis. Chifukwa chake, mwachitsanzo, mafuta amafuta am'mafuta amakhala ndi mafuta ambiri osinthika, omwe amachititsa kuti "ikhale yovuta" kwambiri pamapangidwe a cholesterol plaques kuposa nkhumba.

Zakudya kuti muchepetse cholesterol imalola kugwiritsa ntchito zotsatirazi:

• mafuta ochepa-mutton - 98 mg / 100 g,
• nyama ya kalulu - 90 mg / 100 g,
• nyama yamahatchi - 78 mg / 100 g,
• mwanawankhosa - 70 mg / 100 g,
• chifuwa cha nkhuku - 40-60 mg / 100 g,
• nkhuni - 40-60 mg / 100 g.

Nyama yokhala ndi mafuta ochepa, kalulu kapena nyama ya nkhuku imangotanthauza zinthu zamafuta. Amakhala ndi cholesterol yokwanira ndipo amakhala ndi mapuloteni apamwamba kwambiri. Madokotala amadziwa kuti zinthu zophika kapena zowotchera kuchokera ku gululi zimatha kudyedwa katatu pa sabata.

Chifukwa chake, zakudya zotsutsana ndi cholesterol zili ndi malamulo otsatirawa pakudya nyama ndi nkhuku:

1. Kwathunthu musankhe ng'ombe, nkhumba, zapa ndi masosewera pazakudya.
2. Mukamadya mafuta ochepetsa mphamvu ya mafuta m'thupi, mumatha kudya mutton wopanda mafuta, kalulu, nkhuku kapena nkhuku.
3. Nthawi zonse chotsani khungu ku mbalame, chifukwa imakhala ndi mafuta ambiri.
4. Pewani njira "zoyipa" zophikira - zokazinga, kusuta, mchere. Ndikofunikira kuphika, kuphika kapena kuphika.
5. Nyama yamafuta ochepa imalimbikitsidwa kuphatikizidwa muzakudya kawiri pa sabata.
6. Ndikwabwino ngati mbale yam'mbali ndi masamba abwino / owotcha otenthetsedwa ndi kutentha (kupatula mbatata), komanso osavuta mafuta - mpunga woyera, pasitala, ndi zina zambiri.

Yodzikongoletsa Fatty Acids ndi Trans Mafuta

Zakudya zomwe zimakhala ndi mafuta ochulukirapo a asidi ndi mafuta a trans zimabweretsa chiopsezo chachikulu ku metabolism yamafuta amthupi. Kugwiritsa ntchito mopitilira muyeso sikofunikira ngakhale kwa munthu wathanzi, ndipo odwala atherosulinosis sayenera kuwachotsa mu chakudya chawo chonse. Izi ndi monga:

• margarine
• mafuta ophikira
• salomas
• mafuta a kanjedza (amapezeka mu chokoleti).

Mosasamala kanthu za kuchuluka kwa cholesterol pakupanga kwawo, amakhutitsa thupi ndi "lipid" loyipa, amathandizira kupanga mapangidwe atherosulinotic komanso kukulira kwachilendo kwa zovuta komanso zovuta zamankhwala.

Akatswiri amalangiza kuti mafuta omwe azikhala ndi mafuta azamasamba asinthe:

• maolivi
• mpendadzuwa
• nthangala za sesame
• bafuta ndi ena.

Mafuta ophikira amawerengedwa ngati zinthu zomwe zimachepetsa chiopsezo chopanga mapangidwe a atherosulinotic, popeza alibe cholesterol m'mapangidwe awo, koma amadzazidwa ndi mafuta achilengedwe a polyunsaturated.

Nsomba ndi nsomba zam'nyanja

• mackerel - 360 mg / 100 g,
• stellate sturgeon - 300 mg / 100 g,
• carp - 270 mg / 100 g,
• oysters - 170 mg / 100 g,
• shrimp - 114 mg / 100 g,
• pollock - 110 mg / 100 g,
• hering'i - 97 mg / 100 g,
• trout - 56 mg / 100 g,
• nsomba - 55 mg / 100 g,
• nyama - 50 mg / 100 g,
• cod - 30 mg / 100 g.

Ngakhale zili ndi cholesterol yokwanira, nsomba ndi nsomba zam'nyanja ndizambiri zamafuta a omega-3 osapanga mafuta. Kuphatikiza apo, lipid ya madzi abwino komanso anthu okhala m'madzi amaimiridwa makamaka ndi lipoprotein "zabwino" zapamwamba. Chifukwa chake, kugwiritsa ntchito nsomba mokhazikika, kuwiritsa kapena kuwotcha kungathandize kuchepetsa mawonetseredwe a atherosulinosis ndikuwonetsetsa kupewa mapangidwe a cholesterol plaques.

Zakudya zamafuta osavuta

Chosangalatsa ndichakuti kudya zakudya zamafuta ochulukirapo nthawi zina kungachititse kuti magazi a magazi achuluke. Njira yovuta ya biochemical iyi ndi njira zosiyanasiyana zomwe zimasokoneza ma polysaccharides ku glucose wawo, kenako triglycerides ndi minofu ya adipose.

Chifukwa chake, munthawi ya achire, odwala amalangizidwa kuti achepetse kumwa:

• mbatata
• pasitala
• mpunga woyera
• maswiti, ma cookie, confectionery ena.

Ndikwabwino kuzisintha ndi chakudya chamagulu owopsa (chimanga chambiri, mpunga wamahawuni), pomwe chimapukusidwa, ndimatulutsa magawo a shuga. M'tsogolomu, imagwiritsidwa ntchito pazosowa za thupi, osasandulika mafuta. Bhonasi yosangalatsa yophatikizira zinthu zotere m'zakudya imakhala nthawi yayitali.

Masamba ndi zipatso

Masamba ndi zipatso zatsopano zomwe ndizomwe zimayenera kukhala maziko azakudya. Masana, odwala atherosulinosis amalimbikitsidwa kudya zipatso zosachepera 2-3 ndi mitundu iwiri ya ndiwo zamasamba. Zakudya za mmera zimakhala ndi fiber zambiri, zomwe zimatsuka matumbo a poizoni, zimabwezeretsa chimbudzi ndikuthandizira kuchepa.

Ma antiatherogenic ambiri ndi:

• adyo - chifukwa chabwino, 1 kansalu ya adyo amayenera kudya kwa miyezi 3-6,
• tsabola wa belu - mtsogoleri wazomwe zili ndi vitamini C, yemwe ndi antioxidant wamphamvu,
• kaloti ndi gwero la vitamini A,
• Kiwi ndi chinanazi - zipatso zomwe zimathandizira kuti kagayidwe kachakudya kagayidwe komanso kuchepa thupi.

Kutsatira boma lakumwa ndi gawo lofunikira pakudziwika kwa kagayidwe kazakudya komanso kuwonda. Wothandizira wamkulu pankhaniyi ndi madzi akumwa oyera. Zakudya zokhala ndi cholesterol yayikulu mwa akazi zimaphatikizapo kugwiritsa ntchito malita 1.5 mpaka 2,5 a madzi (kutengera kutalika ndi kulemera). Mwa amuna, chiwerengerochi chimatha kufikira 3-3,5 l / tsiku.

Komanso, ndi atherosclerosis, ndikofunika kumwa:

• msuzi wa rosehip,
• odzola opaka kunyumba, osawerengeka,
• tiyi wobiriwira.

Pansi pa chiletso pali khofi ndi mowa wamtundu uliwonse. Zakumwa zonunkhira zomwe zili ndi mafuta zimakhala ndi Cafestol, zomwe zimatha kusokoneza moyenera cholesterol m'thupi, ndikukulitsa. Mowa umadzetsa kukula kwa zovuta za metabolic komanso kuwonongeka kwa mitsempha yamagazi. Zonsezi ndizofunikira kwambiri pakukula kwa atherosulinosis.

Chakudya chopanda mafuta a cholesterol: mndandanda wa masiku 7

Chakudya cham'mawa ndichimodzi mwazakudya zofunika kwambiri. Ndiye amene amapereka mphamvu kwa theka lathunthu la tsiku ndikuthandizira kudzuka. Ngakhale odwala omwe ali ndi atherosulinosis, chakudya cham'mawa chimayenera kukhala chambiri komanso kuphatikiza phala / mazira / kanyumba tchizi (mwakufuna), komanso zipatso kapena ndiwo zamasamba zatsopano.

Mukamalemba mndandanda wazakudya za nkhomaliro, tsatirani lamulo ili:

• ½ kuchuluka kwa chakudya kuyenera kukhala masamba atsopano kapena ophika,
• - kuchuluka kwa chakudya ndi zovuta ma carbo - chimanga, mpunga wa bulauni,
• chotsalira ⅓ ndi nyama, nkhuku, nsomba kapena mapuloteni a masamba.

Mukakonza chakudya chamadzulo, zigawozi zimasungidwa, kupatula kuti gawo lonse la mbale yam'mbali imadzaza ndi saladi yamasamba. Kudya zakudya zam'madzi usiku, ngakhale zovuta, sizikulimbikitsidwa.

Ngati mukuvutikira kusankha mbale, kulumikizana ndi omwe amakuthandizani pazaumoyo. Adzatha kuyankha mafunso anu ndipo amalimbikitsa njira yoyenera yodwala. Mndandanda wazitsanzo za sabata, womwe uli woyenera kwa iwo omwe akufuna kuchepetsa magazi m'thupi ndi kuphatikiza kagayidwe, waperekedwa patebulo pansipa.

Ngakhale mumachepetsa kwambiri mafuta a kolesterol, menyu wosiyanasiyana wosiyanasiyana sangakupatseni mavitamini ndi mchere wambiri, chotsani kunenepa kwambiri, koma osakhala ndi njala.

Kuti zotsatira kuchokera ku zakudya zamankhwala zidziwike, ndikofunikira kutsatira zakudya zotere kwa nthawi yayitali - miyezi itatu kapena kupitilira.

Matenda a shuga

Atherosclerosis ndi matenda a shuga ndi njira ziwiri zofunika kwambiri zomwe nthawi zambiri zimayenderana. Komanso, ndi uti wa iwo amene amafunikira chithandizo. Kuphatikiza pa kuchepetsa mafuta a nyama, chakudya chamafuta ambiri ndi shuga chimaphatikizaponso:

• calorie choletsa: patsiku, wodwalayo ayenera kudya 1900-2400 kcal,
• Mulingo wazakudya: kuchuluka kwa mapuloteni, mafuta ndi chakudya kuyenera kukhala pafupifupi 90-100 g, 80-85 g ndi 300-350 g patsiku, motero
• kusiyanitsidwa kwathunthu ndi shuga ndi maswiti onse kuchokera pachakudya: ngati kuli kotheka, amasinthidwa ndi sorbitol kapena xylitol (ogwiritsira ntchito zotsekemera kwambiri).

Odwala onse amalimbikitsidwa kudya masamba ndi zipatso zambiri, fiber. Malonda omwe analimbikitsidwa a atherosulinosis ndi matenda a shuga ndi monga:

• tchizi chamafuta ochepa
• nsomba
• nyama yoponda (bere la nkhuku, nkhuku),
• mkate / s.

Matenda a cholecystitis komanso matenda a chiwindi

Ndi munthawi yomweyo chitukuko cha atherosulinosis ndi matenda ashuga mwa anthu, matenda azaumoyo azakhazikika pazotsatira izi:

1. Chakudya cha tsiku lililonse nthawi yomweyo.
2. Zakudya zoziziritsa kukhosi pakati pa chakudya chachikulu, zomwe zingathandize kuti m'mimba mugwire ntchito bwino komanso kupewa kusokonekera kwa bile m'matumbo am'mimba.
3. Ndikofunikira kuti pakhale zamagetsi pakati pa zakudya zomanga thupi ndi zomanga thupi.
4. Osamadya ozizira kapena chakudya chotentha kwambiri.
5. Sinthani msuzi wa nyama kapena msuzi wa nsomba ndi msuzi wopepuka wamasamba.
6. Sankhani kabichi, nyemba, mphesa kuchokera ku chakudya.

Matenda a kapamba

Pancreatitis ndi njira ina yodziwika bwino ya m'mimba. Ndi kuwonongeka kofananako kwa kapamba ndi atherosulinosis, njira yothandizira odwala imakhalanso yaying'ono:

• njala m'masiku a ululu waukulu ndikofunikira kubwezeretsa kapamba.
• kukana zakudya zomwe zimachepetsa pH ya madzi am'mimba ndikuwonjezera kupanga kwa ma enzyme - broths olemera, mafuta ophika, mbale zosuta, maswiti,
• kukana kusenga mbale: zinthu zonse zimayendetsedwa kapena kuwiritsa.
• Kuchepetsa kudya zamafuta m'thupi: mafuta a masamba amawonjezeredwa ku mbale yokonzedwa kale.

Pamwambapa, tinayesa kupeza momwe tingachepetse cholesterol yamagazi pogwiritsa ntchito zakudya. Kuphatikiza pa kukonza zakudya ndi moyo, mankhwalawa atherosulinosis amaphatikiza kugwiritsa ntchito njira zosiyanasiyana - kumwa lipid-kutsitsa, kukulitsa zochitika zolimbitsa thupi, malinga ndi zikuwonetsa - kuchititsa kubwezeretsedwa kwa magazi omwe amayenda m'mitsempha. Kutsatira malingaliro onse a dokotala kumathandizira kukwaniritsa kukhazikika kwa chindapusa komanso kuchepetsa kuchuluka kwa cholesterol m'magazi, komanso kuchepetsa chiopsezo cha zovuta.

Mpunga wofiyira kuchokera ku cholesterol: momwe mungatengere ndi mafuta ambiri

Mpunga ndi chakudya chomwe anthu ambiri amakonda. Imathandiza ndipo imakhala ndi kukoma kosangalatsa.

Mbaleyi idabwera kwa ife kuchokera kummawa, tsopano sikuti mtundu wampunga wodziwika kwambiri - woyera, komanso wofiira ndi mitundu ina wagwiritsidwa ntchito. Ku Asia wakale, mpunga wofiira unkangoperekedwa kwa asitikali odziwika kwambiri ngati mphotho.

Chifukwa chiyani ndilothandiza, ndipo momwe mungatengere mpunga wofiira kuchokera ku cholesterol yayikulu tidzakambirana m'nkhaniyi.

Chifukwa cha kapangidwe kake kakang'ono, mpunga wofiira ndiwothandiza pa machitidwe angapo a thupi nthawi imodzi.

Dzinalo la mpunga wamtunduwu limachokera ku mawonekedwe ake - imakhala ndi tint yofiirira. Amadziwika kuti ndizothandiza kwambiri kuposa mpunga wamba.
Ili ndi:

• mapuloteni - pafupifupi 9%,
• chakudya - 70%,
• mafuta achilengedwe - osakwana 1%,
• chitsulo
• mkuwa
• ayodini
• calcium
• magnesium
• phosphorous
• potaziyamu
• selenium
• nicotinic acid
• thiamine
• Mavitamini E, K, B2, B6, B9, B12,
• aneurine,
• niacin
• anthocyanins
• antioxidants
• majeremusi,
• opanda ufulu
• kukhuthala
• lignans
• ma amino acid
• CHIKWANGWANI

Poganizira za mawonekedwe achuma chotere, titha kunena kuti mankhwalawa ali ndi zopindulitsa kwambiri mthupi la munthu ndipo amatha kuchiritsanso matenda ena.

Ubwino ndi kuvulaza kwa mpunga

Chifukwa choti mpunga wofiira sukumana kukonzedwa, umakhala ndi fiber yambiri mumapangidwe ake. Izi zimakhudza matumbo microflora ndi ntchito yake.

Kuphatikiza apo, kuchuluka kwa mavitamini a B mu kapangidwe kake kumakhudza kugwira ntchito kwa mitsempha ndi momwe tsitsi ndi khungu limapangidwira.

Copper, potaziyamu, magnesium imalimbitsa mitsempha ya mtima ndi minofu yamtima, zimathandizira kuti magazi azithamanga, amathandizire kulimbana ndi vuto la kugona.

Ayodini mu mpunga wofiira amakhala bwino ngati chithokomiro chimagwira.

Ndizofunikira kudziwa kuti ma antioxidants, omwe ali ambiri mu izi, amalepheretsa mapangidwe aulere mthupi, zomwe zikutanthauza kuti kugwiritsa ntchito mpunga wofiira ndiko kupewa khansa.

Ma paractionids omwe ali m'gulu lazinthu izi amapangitsa kuti khungu lizioneka bwino, lizionekera, muchepetse khungu, komanso kuti muchepetse mawonekedwe a makwinya.

Connoisseurs a mpunga wofiira amati ngati mumakonda kudya mpunga wofiira, mutha kusiyiratu nyama. Chifukwa imakhala ndi amino acid omwe amapezeka muzopangira nyama. CHIKWANGWANI chakudya chomwe chimapezeka m'mpungachi chimakongoletsa chimbudzi, chimagwira ngati chosungira, chimachotsa zitsulo zambiri mthupi ndi zinthu zovulaza.

Phindu lina la mpunga wofiira ndi kusapezeka kwa gluten mu kapangidwe kake. Izi zikutanthauza kuti anthu amatha kudya mosavomerezeka, komanso ana. Lilinso ndi gawo lotsika la hypoglycemic.

Izi zidzakondweretsadi anthu omwe ali ndi matenda ashuga.

Mafuta ambiri amkaka mu mpunga wofiira amateteza ku kuchepa kwa chinthu ichi, zomwe zikutanthauza matenda ambiri, monga mafupa, mafupa a brittle, etc.

Zopatsa mphamvu zamafuta awa ndizochepa kwambiri - pafupifupi 300 kilocalories. Izi zikutanthauza kuti zimatha kudyedwa mwaulere ndi anthu pachakudya komanso ndikulemera kwambiri. Nthawi yomweyo, ndimtengo wabwino kwambiri, pambuyo pake sindimva njala kwa nthawi yayitali.

Iron, yomwe ndi gawo la mpunga wofiira, imatha kuwonjezera kuchuluka kwa hemoglobin m'magazi, zomwe zikutanthauza kuti ndizothandiza kuchepa kwa magazi m'thupi.

Zochepa zamchere zomwe zimapangidwa zimapangitsa kuti pakhale matenda a impso komanso matenda oopsa.

Kuphatikiza apo, kugwiritsa ntchito mpunga wofiyira mosalekeza, kuchuluka kwa serotonin m'magazi kumawonjezeka, zomwe zikutanthauza kuti ndizothandiza kwa anthu omwe ali ndi nkhawa yochepa, omwe akuvutika maganizo.

Mpunga wofiyira umachepetsa magazi ndikuyenda bwino kwa magazi

Mpunga wofiyira umathandizira kugonana mwamphamvu kuthana ndi prostatitis ndi adenoma, ndipo amayi amachepetsa ululu wa kusamba. Komanso, mankhwalawa ndi othandiza pakubala komanso kuyamwa, chifukwa amadzaza thupi ndi zinthu zofunikira, kumawonjezera kuchuluka ndikuwongolera kukoma kwa mkaka wa m'mawere.

Ngati mukufuna kuchepetsa kulemera kwanu, ambiri amaphatikiza mpunga wofiyira muzakudya zawo, chifukwa zimakhala ndi zopatsa mphamvu zochepa. Kuphatikiza apo, ma antioxidants omwe amapezeka amathandizira kuwotcha mafuta. Kuphatikiza apo, izi zimatha kuthetsa ludzu.

Ngakhale zabwino zake zonse, palinso vuto ngati kudya mpunga wofiira, ngakhale pang'ono. Ngati pali mankhwala ena popanda malire, m'magawo ambiri, ndiye kuti amatha kukweza kuchuluka kwa shuga m'magazi. Sichabwino kwa odwala matenda ashuga.

Kuphatikiza apo, pali malingaliro kuti malonda angapangitse kudzimbidwa, ngati alipo nthawi zonse.

Osatenga nawo mpunga wofiira kwa abambo omwe ali ndi mavuto pazogonana.

Titha kunena kuti mpunga wofiira ndi wofunika mu matenda otsatirawa:

• kuchepa magazi
• matenda oopsa
• matenda a mafupa
• pyelonephritis,
• hypothyroidism
• autoimmune chithokomiro,
• dysbiosis,
• matenda ashuga
• kunenepa
• kusowa kwa vitamini
• neurosis
• kusowa tulo
• kukhumudwa.

Ndipo ndimatenda ati omwe ndibwino kusadya izi?

Zotsatira za mafuta m'thupi

Anthu ena amadabwa ngati ndizotheka kudya mpunga wofiira ndi mafuta ambiri. Kodi ali ndi cholesterol yochuluka motani?

M'malo mwake, mpunga wofiira umakhala ndi chofunikira, lovastatin, chomwe chimathandiza kusungunula cholesterol plaques. Ichi ndichifukwa chake pali chowonjezera chowonjezera pakudya - chidutswa cha mpunga wofiira. Chowonjezera ichi cha chilengedwe chimagwiritsidwa ntchito cholesterol yambiri kuti ichepetse.

Komabe, simuyenera kugula zakudya zowonjezera izi kapena kuyamba kudya mpunga wofiira wopanda malire.Musanagwiritse ntchito mankhwala awa, onetsetsani kuti mwawonana ndi dokotala.

Mpunga wofiyira wokhala ndi bowa

Pokonzekera mbale uwu muyenera:

• mpunga wofiira - magalasi amodzi ndi theka,
• anyezi umodzi
• karoti imodzi
• bowa aliyense (champignons akhoza) - 300 magalamu,
• basil
• tsabola wofiyira pansi,
• 50 g wa batala.

Thirani mpunga ndi madzi ozizira kuti aphimbe mpunga pakati chala. Pakatuluka thovu lalikulu, thimitsani, chivundikirani. Lolani madzi kuti alowerere. Dulani bowa, wiritsani.

Peel ndi masamba a bulauni mu batala. Ikani bowa wophika pamenepo, mwachangu mpaka kutumphuka. Onjezani msuzi wa bowa-masamba ndi mpunga. Muziganiza, mchere kulawa, tsabola.

Onjezani Basil wosankhidwa, sakanizani.

Zakudya zoyenera

Ngati mutsatira zakudya, mutha kutsitsa cholesterol osakwana 10%. Izi ndizofunikira popewa matenda osiyanasiyana kwa anthu atatha zaka 50. Kukana kwamodzimodzi zizolowezi zoipa ndi masewera kumangothandiza kuyeretsa thupi, kutanuka kwamitsempha yamagazi, kusintha magazi. Cholinga cha kadyedwe ndikuchepetsa zakudya zomwe zimapangitsa kuchuluka kwa lipid. Gwero lalikulu la zinthu zovulaza ndi mafuta a nyama. Pankhani ya chitukuko cha atherosclerosis, tikulimbikitsidwa kuti muchepetse, ndipo nthawi zina kuwachotsa kwathunthu ku chakudya.

Ndi cholesterol yayikulu, tikulimbikitsidwanso kupatula:

• nyama zamafuta (nkhumba, nkhuku, bakha),
• offal (chiwindi, ubongo, impso),
• masoseji, masoseji, mafuta amafuta,
• batala, mafuta mkaka,
• kukhudzana ndi mafuta
• zakudya zachangu
• mazira.

Zokonda ziyenera kuperekedwa kubzala zakudya (masamba, zipatso, amadyera). Ndi atherossteosis, tikulimbikitsidwa kudya nyama ya kalulu, nkhuku, koma kale kuchotsa khungu. Zosankha zingaphatikizepo phala kuchokera ku buckwheat, mpunga, oats. Komabe, mpunga ndi semolina ziyenera kukhala zochepa. Mpunga, ngakhale imaganiziridwa kuti ndi chinthu chofunikira, koma pali zotsutsana pakugwiritsa ntchito kwake.

Mpunga wofiyira ndi shrimp ndi nyemba

• Magalasi ofiira ndi theka
• 300 g shrimp
• nyemba zatsopano kapena zachisanu
• anyezi wobiriwira
• 3 cloves wa adyo,
• ginger - 15 g
• tsabola.

Dulani ginger ndi adyo. Kuphika mpunga monga momwe munapangira kale. Wiritsani shrimp m'madzi otentha kwa miniti. Mwachangu ginger ndi adyo mu mafuta, kuwonjezera shirimpu, nyemba zophika, anyezi, tsabola. Mwachangu kwa mphindi imodzi ndi oyambitsa. Kenako onjezerani osakaniza ndi mpunga wophika, sakanizani.

Ndi zakudya ziti zomwe zimakhala ndi cholesterol yokwezeka zomwe zingadyedwe, maphikidwe ndi maupangiri?

Ndi chakudya, thupi la munthu limalandira zinthu zopindulitsa komanso zovulaza. Chifukwa chake, ndikofunikira kuyang'anira zomwe mumadya. Mwachitsanzo: zinthu zomwe zimakhala ndi cholesterol yambiri zimatha kuyambitsa kukula kwa mtima ndi matenda ena. M'nkhaniyi, tiona za zakudya ziti zomwe zikhoza kudyedwa.

Kodi cholesterol ndi chiyani?

Amayi ambiri omwe amatsatira chithunzichi, amawona mawu oti "cholesterol" ngati chinthu choopsa. M'malo mwake, chinthuchi chimapangidwa ndi chiwindi ndipo chimagwira ntchito yofunika kwambiri mu kagayidwe kazinthu zama cellelo. Imakhudzidwa ndikupanga bile, yomwe imayendetsa mafuta.

Cholesterol ndi mtundu wa lipid, 80% yomwe imapangidwa ndi chiwindi cha munthu, 20% yotsala imalowa m'thupi ndi chakudya. Thupi limatha kutchedwa kuti zomanga maselo, popeza limapezeka mu minofu, minyewa ya ubongo, chiwindi, ndi zina zambiri.

Zigawo za cholesterol zitha kugawidwa m'magulu:

• otsika ochepa lipoproteins (LDL),
• mkulu osalimba lipoproteins (HDL).

Cholesterol, yomwe ili ndi mapuloteni ambiri (HDL), imatchedwa zabwino kapena zabwino. Mamolekyu ndi ochepa komanso apamwamba pakachulukidwe. Tengani nawo gawo pakupanga ma bile acid ndi kugaya chakudya. "Choipa" cholesterol (LDL) chili ndi gawo lalikulu, koma kachulukidwe kotsika.

Popita nthawi, amadziunjikira m'magazi ndikukhala pamakoma amitsempha yamagazi angapo opatsirana. Zidole za cholesterol zimachitika.

Ndi mtundu uwu wa cholesterol womwe umatsogolera kutsekeka kwamitsempha yamagazi, mawonekedwe a thrombosis komanso chitukuko cha matenda monga stroke, mtima, angina pectoris, atherosulinosis.

Kuti mudziwe kuchuluka kwa lipids "zoyipa", mutha kukayezetsa magazi. Kuunikira kafukufukuyu kukuwonetsa bwino lomwe zavutoli. Simunganyalanyaze cholesterol yapamwamba. Muyenera kuchitapo kanthu.

Kuti mupewe zotsatirapo zoipa, muyenera kutsatira zakudya, kudziwa zomwe maphikidwe okhala ndi cholesterol yambiri amatha kutsitsa.

Kodi ndingadye chiyani ndi mafuta ambiri?

Kodi zakudya za anticholesterol zimalimbikitsidwa nthawi ziti?

Anthu ambiri omwe ali ndi mavuto ndi ntchito ya mtima komanso kuthamanga kwa magazi amawonetsa cholesterol yayikulu.

Paubwana, kuchuluka kwa zinthu sikuonekera, popeza ma metabolic amagwira ntchito mosasamala ndipo thupi limatha kuyang'anira cholesterol yokha. Koma munthu wamkulu akamakula, vutolo limakula.

Kudzikundikira kwa cholesterol m'mwazi kumachitika chifukwa cha kuwonongeka kwa kagayidwe kachakudya komwe kamakhudzana ndi vuto la kuperewera kwa zakudya m'thupi komanso kugona mokwanira. Cholesterol "Choyipa" chimadziunjikira pamakoma amitsempha yamagazi, ndikupanga zolembera zamtundu wa atheroscrotic ndikupanga kufinya kwa mitsempha ndi mitsempha.

Kuchepetsa cholesterol yamagazi, ziyenera kuchitidwa:

• kuwonjezera zolimbitsa thupi
• lekani chizolowezi chomwa mowa komanso kusuta,
• tsatirani zakudya kuti muchepetse kunenepa komanso musinthe matenda a lipid,
• kuyeretsa mitsempha yamagazi (konzekerani mbale zingapo kuti muchepetse cholesterol yamagazi),
• mankhwala a mankhwala (ngati kuli kotheka).

Zakudya za anticholesterol ziyenera kuchitika ngati:

• kagayidwe kachakudya
• pali matenda amtundu wa endocrine (matenda a chithokomiro, matenda a shuga),
• munthu ndi wonenepa kwambiri
• pamakhala gout
• chiwindi sichikuyenda bwino
• pali mavuto ndi kuthamanga kwa magazi komanso kugwira ntchito kwa mtima.

Ndi matenda ati omwe amakhumudwitsa cholesterol yayikulu?

Ndi zakudya ziti zomwe zingaphatikizidwe muzakudya?

Popeza cholesterol ndi ya lipids, choyambirira chake ndi kuchepetsa kugwiritsa ntchito zakudya zomwe zimakhala ndi mafuta. Sankhani mafuta anyama, nkhumba, mafuta anyama, kirimu wowawasa ndi batala kuchokera pamenyu.

Koma lipids sangathe kupatulidwa pachakudya, chifukwa chake madokotala amalimbikitsa kugwiritsa ntchito mafuta azipatso. Pazipanga amagwiritsa ntchito ma azitona, fulakesi, mpendadzuwa ndi mbewu zina.

Ndikwabwino kupatsa chidwi ndi mafuta osasankhidwa.

Zipatsozo zimakhala ndi mawonekedwe apadera. Ndikulimbikitsidwa kudya cranberries, mabulosi akuda, sitiroberi, red ndi wakuda currants, sitiroberi okhala ndi mafuta ambiri. Zipatsozi zimakhala ndi zinthu zingapo zopindulitsa ndipo zimathandizira kuchepetsa lipids m'magazi.

Zosankha ziyenera kukhala:

• mbale zamasamba
• zopangidwa mkaka zomwe zimakhala ndi mafuta osaposa 1.5%,
• mabulosi ndi misuzi ya zipatso, masaladi,
• nyama yophika (nkhuku, nkhuku, nyama yamwana, ndi zina),
• nsomba zamafuta ochepa
• nsomba zam'nyanja (nsomba zam'madzi, nyemba, shrimp, etc.),
• mazira (zosaposa zidutswa zitatu pa sabata), kudya mapuloteni kulibe malire,
• chimanga (buckwheat, oatmeal, tirigu), yophika mkaka wa skim kapena madzi,
• mtedza (koma ochepa),
• nyemba
• msuzi wophika msuzi wowala,
• tiyi wobiriwira ndi wakuda (wopanda mphamvu),
• mankhwala azitsamba a linden, chamomile, galu duwa, etc.,
• buledi wathunthu
• ma cookies a biscuit
• durum tirigu
• vinyo wofiira, wowuma bwino, wopanda shuga.

Msuzi wa soya wokhala ndi cholesterol yambiri umaloledwa, pomwe mitundu ina ya saus, kuphatikiza mayonesi, ndizoletsedwa. Izi zikuchitika chifukwa chakuti kapangidwe kake ndi Vitamini B3, komwe kumathandizira kutsitsa LDL komanso kuwonjezera lipids zopindulitsa.Malondawa amalimbikitsidwa ndi akatswiri azakudya.

Zoletsedwa?

Posachedwa, ndichikhalidwe chophika zakudya zapamwamba za zakudya za ku Japan ndi China, koma mpunga umagwiritsidwa ntchito kuphika mbale zambiri. Mphesa zimagwiritsidwa ntchito mu maphikidwe ena aku Asia. Sushi, pilaf amakonzedwa kuchokera pamenepo, amawonjezeredwa ku saladi, tsabola wokhazikika, etc. Chifukwa chake, anthu ambiri ali ndi funso: "Kodi ndizotheka kudya mpunga wokhala ndi mafuta ambiri?" Yankho lomveka ndi loti ayi!

Kuphatikiza pa zakudya zomwe zimakhala ndi mafuta, muyenera kuchepetsa kuchuluka kwa zakudya zosavuta zamafuta. Gululi limaphatikizapo maswiti (makeke, chokoleti ndi zina zotentha), mitundu ina ya chimanga (semolina, mpunga), buledi woyera. Pofuna kupewa kusokoneza mchere wamchere m'thupi, sinthani mchere.

Sizoletsedwa kudya zokhwasula-khwasula, ketchups, mayonesi. Pickles, marinade, zokometsera, sosi zosiyanasiyana ndizotsutsana. Pewani zakudya zokazinga, zosuta komanso zonunkhira. Popeza chakudya chimayenera kuphika, kuwotcha kapena kuphika, multicooker kapena uvuni amagwiritsidwa ntchito kuphika.

Ndi zakudya ziti zoletsedwa ndi chakudya cha anticholesterol?

1. Chakudya cha nkhuku zamphesa, zamafuta, mwanawankhosa ndi nkhumba.
2. Nyama yokonzedwa ndi msuzi wa nsomba.
3. Soseji zosuta, nyama ndi masoseji.
4. Zaamphaka ndi mchere wamchere.
5. Granular nsomba caviar.
6. Dzira yolira (kudya ochepa).
7. Nsomba zamafuta.
8. Chees zolimba komanso zosinthidwa.
9. Ayisikilimu.
10. Zinthu monga mkaka wowawasa, kirimu, mkaka wonse, batala.
11. Makeke ndi makeke.
12. Tiyi yamphamvu ndi khofi.
13. Zakumwa zoledzeretsa.

Zakudya zoletsedwa za cholesterol yayikulu

Pewani malo ogulitsa omwe amapereka chakudya mwachangu. Burger, agalu otentha, mafuta ophika ku French ndi masangweji amakhala ndi cholesterol yambiri yovulaza thupi. Zakudya izi ndizokoma kwambiri, koma palibe phindu. Koma mavuto azaumoyo monga chakudya chamagulu amatha kuyambitsa posakhalitsa.

Amayi ambiri savutika kusintha kadyedwe kake, popeza kuyambira ali aang'ono amazolowera kutsatira manambala. Ndizovuta kwambiri kwa abambo kumamatira ku chakudya, chifukwa ambiri a iwo sakhala okonzeka kusiya zizolowezi zakudya. Koma kuti mukhale ndi thanzi ndikofunikira.

Zakudya zomwe zimayenera kudyedwa ndi zakudya ziyenera kukhala zopanda cholesterol. Sangweji ya tiyi ndi chakudya chomwe amuna amakonda. Koma itha kukonzedwanso kuchokera ku zopangidwa zathanzi. Mwachitsanzo: m'malo mwa muffin oyera, tengani mkate kuchokera ku ufa wa wholemeal. Sinthani soseji ndi nyama yophika kapena yophika. Onjezani tomato kapena nkhaka kuti muzilawa. Gwiritsani ntchito m'maganizo, koma musaiwale kuti chakudya chiyenera kukhala chopatsa thanzi.

Maphikidwe ochepetsa cholesterol

Pa matebulo achikondwerero nthawi zonse mumakhala zakudya zingapo zosiyanasiyana, makamaka zabwino zambiri. Koma si zonse zomwe zimatha kudyedwa ngati muli ndi zakudya. Kodi ndi saladi iti yomwe ingatheke ndi cholesterol yayikulu? Ganizirani maphikidwe otchuka omwe angachepetse kuchuluka kwa lipids "zoyipa".

Ma saladi amatha kukonzedwa ndi mafuta a masamba, koma ngati mankhwala akufunika kugwiritsa ntchito mayonesi, ndiye kuti m'malo mwake ndi mafuta ochepa wowawasa kirimu kapena yogurt yachilengedwe, yomwe inakonzedwa pogwiritsa ntchito njira ya anthu.

Kuti muchite izi, tengani mkaka wosakhazikika ndikutsanulira mumphika wapadera wa bifidobacteria, womwe ungagulidwe ku malo ogulitsira. Opanga mphamvu zamagetsi amagwiritsa ntchito malangizo pokonzekera zinthuzo.

Moyo wa alumali wa yogati yachilengedwe umakhala wochepera sabata limodzi, popeza mulibe mankhwala osungirako. Sungani mufiriji osapitilira masiku 5.

Maphikidwe a saladi odziwika:

1. Kukutira pansi pa malaya aubweya. Pophika, mumafunikira zinthu zingapo: 2 yophika hering'i, 3 mbatata, 2 beets, 1 karoti, anyezi 1, 4 tbsp. yogati kapena wowonda wowawasa zonona. Mosiyana ndi njira yokhazikika, timagwiritsa ntchito nsomba yophika m'malo mwa mchere. Dulani hering'i kuti muisiye pepala loyera. Muziphika masamba (mbatata, kaloti ndi beets) komanso ozizira. Dulani chithunzicho chidutswa chaching'ono, kuwaza anyezi, ndi masamba otsalazo atatu pa grater. Ikani saladi m'magawo: anyezi, nsomba, mbatata, kaloti, beets.Thirani yogati kapena kirimu wowawasa ndikukhazikika m'malo ozizira kwa maola atatu.
2. Saladi wa Beetroot ndi adyo. Kuti akonze mbale, muyenera 300 g ya beets, 30 g wa walnuts, 4 cloves wa adyo, viniga pang'ono, 60 g mafuta ochepa wowawasa zonona. Kuphika beets powonjezera viniga pang'ono ndi madzi. Masamba akaphika, ozizira ndipo pakani pa grarse coarse. Onjezani adyo wosweka ndikuwotcha saladi ndi kirimu wowawasa. Kongoletsani ndi walnuts odulidwa pamwamba.
3. "Kukongola Kwambiri". Kupanga saladi. muyenera kutenga zinthu monga: fillet ya nkhuku (yophika) - 50 g, mbatata yophika - 40 g, maapulo wobiriwira - 30 g, kucha, tomato owonda ndi nkhaka za 25 g aliyense. Nyengo ya saladi ndi kefir (40 g). Zodzikongoletsera ntchito amadyera ndi zipatso. Timadula zosakaniza zonse kukhala ma cubes (timayamba tangoboola apulo ndikuchotsa mbewu). Mchere saladi ndi nyengo ndi kefir. Musanatumikire, kongoletsani ndi zitsamba ndi magawo a zipatso.

Ndikofunika kukumbukira kuti Chinsinsi cha cholesterol chochuluka chimayenera kukhala ndi zakudya zopatsa thanzi momwe mungathere.

Othandizira kutsitsa kwa cholesterol

Gome limawonetsa zinthu zomwe zimatha kusintha magazi ndikuchepetsa milomo ya "zoipa" lipids.

Nkhondo yolimbana ndi cholesterol yayikulu ipitilira tsiku limodzi. Iyi ndi njira yovuta yogonjetsera thanzi lanu. Ngati sizotheka kuchepetsa kuchuluka kwa lipids "zoyipa" m'magazi mothandizidwa ndi zakudya komanso zolimbitsa thupi, ndiye kuti simungathe kuchita popanda thandizo la madokotala oyenerera.

Chifukwa chiyani ndiyenera kudya mpunga wambiri?

Mpunga nthawi zambiri umaphikidwa monga mbale ya mbali. Anthu ambiri amakonda phala ili kuposa kukhala ndi ng'ombe. Pali mitundu pafupifupi 18 ya mpunga. Sikuti mitundu yonse ndi yofanana. Kusintha kwa tirigu kumatenga gawo lalikulu, kotero mpunga wofunikira kwambiri sunaulitsidwa, bulauni. Zina mwazinthu zofunikira zimakhala m'gobvu la mbewu za mpunga, koma zichotseni pakupera. Mafuta omwe ndi othandiza kwambiri ngati adsorbent imagwera pamashelefu wamba. 100 g mpunga uli ndi:

• 7.3 g mapuloteni
• 2.0 g mafuta,
• 63.1 g yamafuta,
• 14,0 g amadzi.

100 g ya mpunga uli ndi ma calories 284, omwe ndiwotsika kwambiri. Chifukwa chake, mpunga pamlingo wopanda malire sukulimbikitsidwa, chifukwa anthu omwe akudwala atherosulinosis nthawi zambiri amakhala onenepa kwambiri. Osamadya phala la mpunga ndi nyama yamafuta, yokhala ndi gravy ndi kuwonjezera kwa zonona wowawasa, mayonesi. Osamatsanulira phala ndi masosi osungira kapena ketchup. Mpunga ndi cholesterol sungadye mopitilira 2 kawiri pa sabata. Nthawi yomweyo, ndibwino kuphika phala m'madzi ndikupereka masamba ophikira.

Wodwala atherosulinosis ayenera kuchepetsa mchere. Chifukwa chake, ndibwino kusathira mchere pamphika, koma kuwonjezera mchere pang'ono pamapeto omaliza.

Ndikofunika kuphika ndikuphika nyama osati ndi mbali yamphongo, koma ndi masamba ophika kapena ophika.Phala la mpunga limatha kuphatikizidwa ndi masaladi, omwe amayenera kukoletsedwa ndi mafuta a azitona kapena mpendadzuwa. Odwala ena amakonda saladi wokometsedwa ndi yogati, koma mafuta omwe amapezeka pazopangidwazo ayenera kuganiziridwanso.

Mpunga wofiyira umadziwika kuti ndi wofunika kwambiri, chifukwa umakhala ndi fiber yambiri, yomwe imatha kuchepetsa cholesterol yoyipa. Kugwiritsa ntchito mitundu iyi ya phala kumathandizira kuchepetsa kunenepa komanso kuchepetsa matenda. Koma ndikwabwino kuziziba. Zakudya zochokera ku mpunga wofiyira zimathandizira pa ntchito ya gawo lonse logaya chakudya. Mitundu ya mpunga yolimbidwa ikupezekanso kutchuka. Chithandizo chanthawi yanthete chimakupatsani mwayi kuti mupulumutse 80% ya michereyo mu njere. Pophika, mtundu uwu wa mpunga sugwirizana ndipo umalawa zabwino.

Kuphwanya kwakukulu

Ngakhale mpunga uli ndi zinthu zambiri zopindulitsa, makamaka mavitamini ndi michere yofunikira m'thupi, anthu ena sayenera kudya. Kubowola kwakukulu ndiko kufuna kudzimbidwa. Ndi anthu onenepa kwambiri omwe nthawi zambiri amadandaula kuti kudzimbidwa, colic, kotero kugwiritsa ntchito mbewu monga mpunga kuyenera kuchepetsedwa. Funso loti ngati ndizotheka kudya mpunga ndi cholesterol yayikulu kwa anthu owonda muyenera kukambirana ndi dokotala. Ndi iye yekha amene amadziwa mawonekedwe a thupi, ma anamnesis am'matendawa komanso moyo wa wodwalayo, chifukwa chake amatha kupereka malingaliro olondola zokhudzana ndi thanzi la wodwalayo.

Koma nthawi zina mumatha kudya phula ya mpunga wambiri ngakhale kunenepa kwambiri. Osangodzaza phala komanso osaphika mkaka wamafuta wopangidwa ndi nyumba. Ngati mukufuna mkaka, ndiye kuti muyenera kuwiritsa mpunga ndi madzi ndikuwonjezera mkaka wocheperako ndi mafuta osaposa 1%. Ndikofunika kuwonjezera uchi ku phala, osati shuga. Koma uchi suyenera kunyamulidwa ndi kulemera kwambiri kapena shuga.

Nthawi zina, kudya sikokwanira kuti muchepetse cholesterol. Madokotala amatha kukupatsani mankhwala apadera. Kuti mugwire bwino, mankhwalawa ayenera kuphatikizidwa ndi zakudya, masewera olimbitsa thupi, kukana ndudu ndi mowa.