Kodi ndingagwiritse ntchito chiwindi cha cod ndi cholesterol yambiri?

Malinga ndi madokotala, chiwindi cha cod ndi cholesterol sichinthu chopulumutsa moyo. Ngakhale kuti chiwindi cha cod chili ndi mafuta ambiri, ndikugwiritsa ntchito moyenera, chimatha kuchepetsa mafuta m'thupi.

Wamtengo wapatali mafuta a cholesterol a nsomba zamzitini

Kodi ndizotheka kudya chiwindi cha cod ndi cholesterol yayikulu? Mutha kudya ndipo muyenera kudya malonda omwe ali ndi michere tsiku lililonse. Cholesterol yokha siyowopsa. Tinthu tating'onoting'ono totere timapezeka m'cell iliyonse ya thupi la munthu ndipo timayang'anira mphamvu zam'magazi, kupanga ma enzymes ena ndi mahomoni ogonana, komanso kuteteza maselo a magazi kuzinthu zovulaza.

Sayansi yamakono yagawa mafuta a cholesterol m'mitundu iwiri:

• kukwera kwambiri
• kachulukidwe kakang'ono.

Cholesterol wotsika kwambiri ndizofanana ndizofanana ndi cholesterol yapamwamba kwambiri, koma yokhala ndi kachulukidwe kakang'ono imakhala yothandiza kwa thupi, ndipo yokhala ndi kachulukidwe kakang'ono imakhala yovulaza chifukwa imakhazikika pamakoma amitsempha yamagazi, kuchepetsa magazi ndikuchepetsa kugwira ntchito kwa mtima ndi ziwalo zina zamkati. Cod chiwindi cholesterol ali ndi kachulukidwe kwambiri. Chifukwa chake, kudya chinthu chotere chomwe anthu ambiri amakonda tsiku lililonse chimatha kukhala ndi thanzi labwino.

Cod chiwindi kuti muchepetse cholesterol m'thupi

Zopangira za cod zimakhala ndi cholesterol yambiri. Mu 100 g wa ziwende zamkati, 750 mg ya cholesterol. Komabe, cholesterol yamalonda iyi sikuti imangoyipa ku thanzi, komanso ndiyothandiza kwambiri, chifukwa imapezeka m'mafuta a nsomba, omwe amathandiza kuchepetsa kuchuluka kwa cholesterol yotsika kwambiri m'magazi.

Asayansi amafotokoza kuti cholesterol yapamwamba kwambiri, yomwe imalowa m'thupi ndi chakudya, imalowa m'mitsempha yamagazi ndikuyanjana ndi cholesterol yotsika kwambiri, yomwe imayikidwa pamakoma amitsempha yamagazi momwe amathandizira. Kupanga kolesteroli kwamaukidwe komwe kumapangidwa, komwe kumatsitsidwa ndi impso ndi chiwindi kuchokera m'magazi ndi thupi lonse. Chifukwa chake, kuchuluka kwa mafuta m'thupi la chiwindi cha cod sikuti kumangowonjezera kuchuluka kwa cholesterol plaque m'matombo, komanso kumayeretsa kayendedwe kazinthu zomwe zidapangidwa kale.

Mawonekedwe opanga ndi kusamalira

Ndikofunikira kwambiri kuti chiwindi cha zam'chitini chisakhale ndi chithandizo cha nthawi yayitali ndipo sichikhala ndi zowonjezera zina.

Chakudya chabwino kwambiri cham'chitini chimapangidwa m'mizere yakuwedza komwe kunyanja. Chiwindi cha cod chimakulungidwa mumitengo, tsamba la bay, tsabola zimawonjezeredwa ndikuwongoletsedwa ndi mawonekedwe apamwamba aposachedwa. Mukakonza, chiwindi chimayambitsa mafuta. Mafuta a chiwindi awa ndi mankhwala osungira.

Mavitamini ndi michere yomwe ili m'chiwindi samataya katundu wawo. Kuchuluka kwa cholesterol yopindulitsa m'chiwindi cha cod sikuchepa. Popeza cholesterol ndi mavitamini zimakhudza munthu pamavuto amafuta, chiwindi cha zamzitini chimatha kutchedwa kuti chosungira cha zinthu zomwe zimapangitsa thanzi.

Mavitamini oyenera

Retinol (Vitamini A) imasintha bwino mawonekedwe, imasintha khungu, imalimbikitsa kukula kwa tsitsi komanso mphamvu ya msomali. Chifukwa cha antioxidant yake, amachepetsa kwambiri mapangidwe a zotupa komanso zotupa zonse.

Calciferol (Vitamini D) amathandiza thupi kuyamwa potaziyamu, calcium ndi phosphorous. Chifukwa cha vitaminiyu, mafupa ndi mafupa amakhalabe athanzi komanso olimba, ngakhale zaka zikusintha mthupi. Kuperewera kwa Vitamini D mudakali ang'ono kumatha kubweretsa ma ricores, koma vutoli litha kuthetsedwa ndikuwonjezera msuzi wa chiwindi cha cod muzakudya.

Tocopherol (Vitamini E) amagwira ntchito popanga mahomoni, amachepetsa mwayi wokhala ndi khansa ya Prostate komanso matenda a Alzheimer, amasintha machiritso ndikuchepetsa maonekedwe a zironda, amasintha mtundu wamagazi, potero amateteza kukula kwa thrombosis.

Riboflavin (Vitamini B2) amagwira ntchito m'mimba ndi matumbo, amachepetsa chiwopsezo cha matenda amkati, kuwonjezera kuchuluka kwa mitsempha yamagazi, kupewa khungu louma, ndikuwonjezera magwiridwe antchito amanjenje.

Pindulani ndi kuvulaza

Chiwindi cha Cod chimachiritsa thupi:

• amakhala ndi malingaliro abwinobwino,
• amalimbitsa mafupa, mano, tsitsi,
• chimalimbikitsa chitetezo chokwanira
• Imachepetsa kukalamba kwa maselo
• sinthana ntchito ya mtima ndi mantha dongosolo,
• zimalepheretsa kusokonezeka kwa magazi.

Izi ndi zida zake zofunikira ndizofunikira kwambiri kwa ana ndi achinyamata pakukula kwathunthu kwamafupa, othamanga kuti alimbikitse minofu ya mafupa ndi minofu. Mukamadya chiwindi cha cod mu zakudya zamzitini, amayi oyamwitsa azilandira vitamini D ngati prophylactic yama ricores mwa mwana, ndipo anthu omwe afooka pambuyo pa matenda a virus adzabwezeretsanso chitetezo m'thupi.

Cod caviar imapezekanso mafuta acids, mavitamini, ma micro ndi ma micro ambiri ofunikira pakugwira ntchito kwathunthu kwa thupi, ndipo sakhala otsika poyerekeza ndi zakudya zamtengo wapatali - wakuda ndi caviar wakuda.

Kwa akazi, izi zam'madzi mumtsuko ndizothandiza kukonza ndikubwezeretsanso mawonekedwe (tsitsi, mano, misomali, khungu la nkhope ndi thupi), kukulitsa kusinthasintha, moyo wokangalika, kukhuta pakudya.

Madokotala amalimbikitsa kuti amayi apakati azigwiritsa ntchito chiwindi cha cod kukhazikika kwa fetal komanso kupewa magazi. Nthawi yomweyo, Mlingo woyenera ayenera kusamalidwa kuti asavulaze mwana wosabadwa.

Chiwindi cha Cod chimayendetsa ntchito ya kubereka kwa amuna, zomwe ndizofunikira pokonzekera banja. Kugwiritsa ntchito izi kumabwezeretsa potency, kuwongolera psyche ndi zochitika zamaganizidwe, kumakupatsani mwayi wolimbitsa thupi, kubwezeretsa kutanuka kwa makoma amitsempha yamagazi.

Muubwana, pakukula bwino kwa thupi ndi kukula kwa thupi, mavitamini onse ndi michere yomwe ilipo mu chiwindi cha cod amafunikira.

Zambiri zopatsa mphamvu zopatsa mphamvu (613 kcal pa 100 g) zimafuna kugwiritsidwa ntchito kochepa: akulu mpaka 35-40 g patsiku. Kusagwirizana ndi kumwa kumayambitsa kuvulaza thupi, chifukwa kumawopseza mabungwe ake.

Katundu wa m'madzi wathanzi amatha kuvulaza ngati atasungidwa pazitsulo zotseguka - gwero la poizoni wokhala ndi mpweya. Chiwindi cha Cod chitha kusungidwa mugalasi osaposa maola 24.

Contraindication

Chiwindi cha Cod sayenera kudyedwa ndi zotsatirazi:

• Matupi a nsomba ndi nsomba zam'nyanja,
• kuchepetsedwa kupanikizika
• kuchuluka kwa vitamini D ndi calcium,
• mkhutu aimpso ndi biliary.

Komanso, chinthucho chimapangidwa mu makanda mpaka zaka zitatu ndipo anthu amakonda kuzaza.

Momwe mungasankhire malonda oyenera

Chiwindi cha Cod sichili chathanzi kwambiri, komanso chopatsa chidwi. Palibe zodabwitsa kuti ndiwopatsa chidwi, wokhala ndi zowawa, zosayerekezeka komanso kusasinthasintha.

Mukamagula zakudya zamzitini, muyenera kulabadira izi:

• Zosakaniza: chiwindi, mafuta a cod achilengedwe, mchere, tsamba la Bay, tsabola wakuda. Shuga akhoza kuwonjezeredwa ku malonda, koma osati mafuta a masamba,
• pa cholembera "premium" woonetsa GOST,
• Adilesi ya Wopanga - makamaka kuchokera kudera la nyanja,
• kumapeto kwa cholembera pali zilembo “P” ndipo manambala “010” (code ya chiwindi cha cod),
• tsiku lotha ntchito lithe, osati kupenta,
• kusowa kwa ntchentche, dzimbiri kumtunda,
• mukakakamira chivundikiro, sichitupa,
• pakugwedezeka, sipamveka mawu mumtsuko (mu zakudya zam'zitini zapamwamba kwambiri, zidutswa za chiwindi nthawi zonse zimayikidwa zolimba, popanda mipata),
• zokonda zimaperekedwa kuchokera ku nsomba za Atlantic.

Ngati, pakutsegula chakudya cham'chitini, chovala chovala choyera chimapezeka kuti chimasungunuka ndikusintha chikasu kutentha kwa firiji, ndiye kuti ndi mafuta a cod kapena mafuta. Chikwangwani choyera pa chiwindi mumtsuko momwe chimapangidwira chimawonedwa monga chofunikira malinga ndi malamulo aukhondo.

Cod chiwindi chachikulu kwambiri cholemera 230 g chili ndi mtengo wokwanira ma ruble 264., Mtengo wazakudya zamzitini za gawo loyamba la misa yemweyo ndi ma ruble a 103-189. kutengera mtundu wa nsomba ndi ukadaulo wopanga.

Kugwiritsa ntchito zakudya zam'madzi zokhala ndi mafuta ambiri

Magalamu 100 a chiwindi cha cod ali ndi 250 mg ya cholesterol, yomwe imakhala yothandiza thupi chifukwa cha kupezeka kwa mafuta a asidi a omega-3 polyunsaturated fatids acid (19.7 g pa 100 g ya zakudya zabwino). Amatenga nawo gawo limodzi pakupanga lipoprotein yapamwamba komanso yotsika kwambiri, zomwe zimalepheretsa kudziunjikira kwa cholesterol yambiri m'magazi. Chifukwa chake, madokotala amalimbikitsa kudya chiwindi cha cod kwa anthu omwe ali ndi cholesterol yambiri, koma motsatira kwambiri mankhwala omwe amaperekedwa.

Izi zimadyedwa mosiyanasiyana (osapitirira 40 g patsiku), koma osati tsiku lililonse. Zakudya zamtengo wapatali zitha kuikidwa pa mkate, mu saladi ngati chosakaniza. Anthu omwe ali ndi cholesterol yayikulu amalangizidwa kuti azilankhula chiwindi ndi zopangidwa zosiyanasiyana, mwachitsanzo, pamitundu ya saladi.

Pa saladi wa chiwindi, muyenera 1 1 wa zakudya zabwino (230-250 g), mazira 5 owiritsa, anyezi 2, nkhaka imodzi (yatsopano), katsabola kapena parsley. Finely kuwaza, mchere ndi tsabola. Gwiritsani ntchito mafuta azitini ngati chovala.

Chiwindi cha Cod ndi chokoma kwambiri chophatikizidwa ndi zitsamba zakunja - arugula (chomera cha herbaceous cha banja la kabichi) ndi chard (tsamba la beet). Vitamini wobiriwira uyu nthawi zambiri amagulitsidwa m'masitolo akuluakulu. Pa saladiyo, muyenera kudula ndikusakaniza nkhaka 1, 1/3 ya anyezi wokulirapo wofiyira, tomato 4, gulu laling'ono la arugula, tsamba 1 la chard. Ikani mawilodi osakanizidwa a cod chiwindi pamwamba (zitini 1/2) ndikuthira mavalidwe opanga thukuta, lomwe limaphatikizapo soya msuzi (6 mbali), uchi woonda (magawo atatu), kanjere ka mpiru (1 ora), viniga wa basamu (1 ora).

Ma saladi a Delicatessen amatha kukonzedwa ndi avocado, mpunga, kaloti ndi maapulo, mtedza, komanso pichesi yamzoti kapena tsabola wowaza. Chiwindi chimagwiritsidwa ntchito pang'onopang'ono zazing'ono zamkaka, poyatsira zikondamoyo, tomato, zukini.

Chiwindi cha Cod ndichakudya chamtengo wapatali, chomwe ndi dokotala wachilengedwe. Imathandizanso pamankhwala a cholesterol okwera komanso abwinobwino. Chogwiritsidwacho chimathandiza thupi kulandira zonse zofunikira zomwe zimapatsa thanzi, kukongola komanso nyonga.

Mineral mu zamzitini mankhwala

Cod off cod off akhoza kutchedwa nyumba yosungiramo mavitamini okha, komanso michere. Chofunika kwambiri mkati mwake ndi kuchuluka kwa phosphate.

Phosphorous imapatsa mphamvu mafupa ndi mano, imalimbitsa mphamvu yamanjenje, imawonjezera kugwira ntchito. Kuphatikiza pa phosphorous, chopangira cha cod chimakhala ndi calcium, magnesium, ayodini, zinki, chitsulo ndi zinthu zambiri zofunikira za michere.

Phindu la chiwindi cha nsomba zakumpoto

Kuphatikizikako kuli ndi zinthu zambiri zopanda mavitamini, mavitamini osungunuka mafuta, ma amino acid ofunikira, ma PUFA. Magalamu 100 a chinthu ichi amabwereza mobwerezabwereza kudya kwa retinol, calciferol, mkuwa, cobalt.

Kumwa pafupipafupi khodi ya cod kumathandiza ana, achinyamata, kuphunzitsa othamanga mwachangu. Vitamini D yomwe ili ndi vitamini D (calciferol) imagwira nawo ntchito ya endocrine system, imathandizira kuyamwa calcium, phosphorous, yomwe imalimbitsa minofu ya mafupa komanso yolumikizana.

Ngakhale kuti mlingo wa vitamini D ndiwofunikira kwambiri (100 g ya zakudya zamtengo wapatali zomwe zili ndi kuchuluka kwa kawiri tsiku lililonse kwa munthu wamkulu!), Mtengo waukulu wa malonda umatengedwa ngati retinol kapena vitamini A. Umapereka chiwonetsero chazinthu, mawonekedwe abwinobwino am'mimba, chitetezo cha m'thupi, gland ya endocrine kukula kwa thupi panthawi yogwira ntchito. Kusowa kwa retinol kumakhudzanso khungu ndi tsitsi.

Mono- ndi mafuta a polyunsaturated acids a cod chiwindi, amathandizira kupanga mapangidwe a lipoproteins apamwamba - opindulitsa cholesterol. Amanyamula mafuta ochepetsa mphamvu kuchokera ku magazi kupita ku chiwindi, kuti ateteze mapangidwe a atherosrance.

Kuchuluka kwa cholesterol mu chiwindi cha cod

Magalamu 100 a chiwindi ali ndi 250 mg ya cholesterol, pomwe kudya tsiku lililonse kwa chinthuchi sikuyenera kupitirira 200-300 mg.

Komabe, cholesterol yapamwamba yomwe ili m'chiwindi cha cod sichimalepheretsa zakudya zam'madzi kukhala zothandiza m'mitsempha ya mtima. Kugwiritsa ntchito moyenera, ma asidi osaphatikizika amathandizanso kupezeka kwa lipoprotein, zomwe zimapangitsa kupanga "sterol" yothandiza.

Yemwe amagwira (20-40 g) ali ndi mafuta azinyama kuti athandizire kubwezeretsa kuchepa kwa lipids muzakudya zovuta, chifukwa kuchepa kwa cholesterol sikuvulanso kuposa kuchuluka kwake. 80% yokha ya mafuta ofunika awa amapangidwa m'chiwindi, ena onse ayenera kupatsidwa chakudya. Zakudya zamasamba, zakudya zochepetsera lipid, "njala" ingakhale yodzaza ndi kusalinganika kwa mahomoni, matenda ammimba, kutopa kwambiri, kulephera kugwira ntchito kwa nthawi yayitali, komanso kukhumudwa.

Kuphatikiza apo, ndi kuchepa kwa cholesterol, thupi limafunafuna kulipira mokwanira pakuwonjezera kapangidwe ka mafuta amkaka, i.e. kuchuluka kwa otsika kachulukidwe lipoproteins sangathe osati kuchepa pambuyo konda chakudya, komanso kukula.

Zizindikiro, contraindication ogwiritsa ntchito

Kugwiritsa ntchito cod chiwindi pafupipafupi ndikulimbikitsidwa:

• ana, achinyamata,
• Ochita masewera
• amayi oyamwitsa
• kuchira matenda oyambitsidwa ndi mavairasi,
• anthu omwe amatsata zakudya zochepetsa lipid,
• odwala hypovitaminosis A, kusokonezeka kwa Ca, P, kulephera kupanga kwa estrogens, androgens, khungu losavomerezeka, mucous nembanemba.
• akatswiri aluntha.

Mochenjera, mankhwalawa amayenera kudyedwa ndi anthu omwe ali ndi vuto loopsa, matenda am'mimba, impso, chikhodzodzo, komanso hypothyroidism. Amayi oyembekezera, makamaka mu trimester yoyamba, ayenera kufunsa dokotala.

Musagwiritse ntchito mankhwalawa chifukwa chokhala ndi vuto logona kwambiri la chithokomiro, hypervitaminosis D, calcium yowonjezera kapena thupi lawo siligwirizana.

Saladi ndi arugula, chiwindi cha cod

Dulani nkhaka kukhala magawo, kuwaza bwino gawo limodzi mwa magawo atatu a anyezi wofiyira. 4 Tom wobiriwira wamba wogawika zidutswa. Sulutsani phesi yaying'ono ya arugula, isakanizani ndi chard (mungathe kusintha masamba a letesi, omwe akuyenera kuthyoledwa ndi dzanja). Pindani masamba, amadyera mu mbale, sakanizani mopepuka. Pamwamba ndi theka la cancod chiwindi, kudula mutizidutswa tating'ono.

Thirani saladiyo ndi kuvala mosiyanasiyana mosiyanasiyana, komwe kumakhala ndi msuzi wa soya, uchi wamadzi, mpiru ndi tirigu ndi viniga wa basamu 6: 3: 1: 1 (1 gawo likufanana 1 tsp.). Kuchuluka kwazosakaniza zomwe zakonzedwa kuti zizikhala ndi 3-4 servings.

Bruschetta ndi Mousse

Peel 1 avocado kuchokera pa peel ndi njere, kuwaza, pindani ndi mbale yolumikizira. Kuwaza 1-2 tbsp. l pogaya mandimu, onjezani 50 g wa kanyumba kochepa mafuta. Onjezani zonunkhira, mchere kulawa, pogaya kachiwiri, kumenya mousse.

Dulani mabatani 5 ozungulira bruschetta ku magawo a mkate wa rye, mwachangu mu mafuta a masamba. Phatikizani magawo a mkate ndi mousse, valani pamwamba pa 1 tbsp. l chiwindi cha cod. Musanatumikire, kongoletsani bruschettas ndi tizidutswa tating'onoting'ono tamatomatiki, ma spigs obiriwira.

Seketi yophika ndi nyemba curd

Sakanizani ndi blender 200 g ya mafuta am'chitini a cod chiwindi (kuchuluka kwa masangweji 10) ndi tchizi cha soya kapena tchizi cha kanyumba (tofu). Pakakhala kuti nyemba zosaneneka, mutha kugwiritsa ntchito mkaka, koma wopanda mafuta.Onjezerani gulu laling'ono la osalala. Pogaya misa poonjezera 1 tsp. kirimu wowawasa wopanda mafuta mpaka phala limakhala lokoma. Tumikirani ndi zoseweretsa kapena masikono, kukongoletsa ndi uzitsine wa paprika, anyezi wosaphika wobiriwira.

Zinthu zomwe zidakonzedwa ndi olemba polojekitiyi
malingana ndi ndondomeko yakusinthaku.

Cod chiwindi masangweji

Chosavuta kwambiri chomwe mungapangitse kuchokera ku chiwindi cha cod ndi masangweji. Ikani zochepa zamzitini pa mkate, zomwe ziyenera kukazungulidwira mu misa yambiri musanaphike. Popeza mankhwalawo ndi ochuluka kwambiri pama calories (615 kcal pa 100 magalamu a mankhwala), kuchuluka kwa chiwindi kuyenera kukhala kochepa. Palinso cholesterol yambirimbiri mu chiwindi cha cod. Gawo lomwe amalimbikitsa madokotala kuti adye tsiku lililonse ndi 40 g patsiku.

Ngati mukufuna kupanga sangweji kukhala yosangalatsa, ndiye kuti mikate yoyera iyenera kuyikika mu poto mumafuta a masamba mpaka kutumphuka kwa golide kupangidwe. Pa mkate wokazinga, ikani chiwindi chosenda. Mafuta ophikira amawonjezera mafuta opindulitsa a cholesterol ndikupanga sangweji yamtengo wapatali kuposa thanzi.

Kupangidwa kwamankhwala

Chiwindi cha Cod chimakhala ndi chakudya chofunikira kwambiri ndipo chimaphatikizapo zinthu zingapo zofunika m'thupi:

• Vitamini D. Amakweza ntchito yaubongo, amatithandizanso kuchita ntchito ya endocrine, amalimbikitsa mapangidwe ndi kulimbitsa minofu yamafupa.
• Vitamini E. Amakhala ndi phindu pamaboma amitsempha yamagazi, kuwonjezera kuchuluka kwawo, kumapangitsanso njira zosinthira mu minofu.
• Mavitamini a gulu B. Limbikitsani chitetezo cha mthupi, onjezani mamvekedwe, onjezani kugwira ntchito kwa ziwalo za masomphenyawo, tsitsani njira za metabolic.
• Vitamini A. Amaletsa kukula kwa khansa, ali ndi phindu pa ntchito yachilengedwe.
• Vitamini C. Imakhala ndi mphamvu yolimbitsa, yolimbitsa chitetezo cha mthupi.
• Micro ndi macrocell. Amasintha magwiridwe antchito onse ndi ziwalo zonse, amalimbikitsa kuchotsedwa kwa poizoni, poizoni, amathandizira kubwezeretsa komanso kagayidwe kachakudya.

Malinga ndi zotsatira za kafukufuku wasayansi, chiwindi cha cod chili ndi antioxidant katundu. Kumeza mankhwalawa pafupipafupi m'njira zina nthawi zina kumachepetsa chiopsezo cha khansa.

Cod ndi cholesterol

Nyama ya cod imayesedwa ngati mafuta ochepa. Mutha kugwiritsa ntchito ngakhale kwa iwo omwe amatsatira zakudya zovuta. Za chiwindi, ndi momwe mumapezeka mafuta onse omwe amapezeka. Kugwiritsa ntchito mankhwalawa kungavulaze thupi. Kodi cholesterol yochuluka bwanji mu chiwindi cha cod? Monga momwe zimapezekera nthawi zambiri, kuchuluka kwa chinthu chilichonse ndi 250 mg pa 100 magalamu, omwe ali ofanana ndi batala wachilengedwe. Ichi ndi pafupifupi 80% chakudya cha tsiku ndi tsiku, chomwe chimayenera kuchokera ku chakudya.

Ngakhale zili ndi mafuta ambiri m'thupi la chiwindi, aliyense angathe kudya zakudya zabwino, koma izi zimayenera kuchitika mosamala. Kumbukirani kuti kupanga 80% ya cholesterol kumachitika ndi thupi. Cholesterol chochuluka chomwe chimabwera ndi chakudya, chocheperako chimapangidwa m'magazi. Komanso, kudya zakudya zosaposa kawiri pa sabata zimathandiza mafuta kagayidwe, kamasintha mitsempha ya magazi.

Yankho la funso loti ngati ndizotheka cod chiwindi ndi cholesterol yayikulu ndilabwino. Koma musanalowetse malonda azakudya wamba, ndikulimbikitsidwa kuti muzolowere zomwe zili ndi zotsutsana ndi malire.

Malangizo & zidule

Monga tafotokozera pamwambapa, chiwindi cha cod ndi mafuta m'thupi (cholesterol) sikumasiyana konse. Njira yanzeru yogwiritsira ntchito mankhwalawa imakhala ndi zotsatira zabwino pamachitidwe a mtima ndi mtima. Koma ndikofunikira kukumbukira kuti zopindulitsa ndizotheka ndi kusankha koyenera komanso kukonza chiwindi.

Kuchepetsa cholesterol yamagazi ndikusintha kwamitsempha yama mtima ndi mtima, ndikofunikira kusankha chiwindi cha cod choyenera, chomwe chimapangidwira kumeza. Popeza malonda amtunduwu ndiowonongeka, amagulitsidwa makamaka ngati zakudya zam'chitini.

Kuti musankhe yabwino, muyenera kulabadira mfundo izi:

• Choyamba, ndikofunikira kuganizira za nthawi yomwe ntchito idzathe, komanso mawonekedwe a mtsukowo - ngati watupa, wakuda kapena wokutidwa ndi dzimbiri, simungagule.
• Pa phukusi pazikhala zolembedwa kutengera momwe amasungidwira kunyanja. Pankhaniyi, zinthu zatsopano, osati zouma, amapangira zida zopangira.
• Zogulitsa ziyenera kukhala ndi zosakaniza zachilengedwe zokha. Kuphatikiza pa chiwindi cha cod, zomwe zili mumafuta a maolivi, mchere, tsabola, tsamba la Bay ndizovomerezeka.

Ndikofunika kukumbukira kuti muyenera kusunga mtsuko mufiriji, mawonekedwe osakhazikika sangakhalenso masiku atatu. Ngati kusungidwa kwanthawi yayitali kumayenera, ndikofunikira kusamutsa chinthu mu chidebe chagalasi.

Pophika

Pali zosankha zambiri zamasamba, kuphatikizira kwa chiwindi cha cod komwe kumapangitsa kukoma ndikupangitsa kukhala chokwanira. Zakudya zamtunduwu zimayenda bwino ndi njira zotsatirazi: zosafuna kwambiri: tchizi zolimba, amadyera ndi masamba atsopano, mikate yoyera ndi rye, mitundu yosiyanasiyana ya mtedza.

Njira yothandiza ndi iyi:

• Zofunikira zofunikira: nkhaka ya sing'anga wamkulu, gawo limodzi mwa magawo atatu a anyezi wofiyira wamkulu, gulu laling'ono la arugula ndi tomato atatu.
• Gawani zigawo zikuluzikulu, onjezani theka la zikho za cod, kusakaniza.
• Kuti muwonjezere mphamvu, tikulimbikitsidwa kugwiritsa ntchito njira yodzikonzekeretsa yopanga mbali zisanu ndi imodzi ya msuzi wa soya, uchi atatu ndi mpiru umodzi.
• Mutha kuwonjezera pa avocados, radishes, ndi zitsamba zilizonse zatsopano muzotengera izi.

Ma saladi ndi zodyera, zomwe zimaphatikizapo chiwindi cha cod, sizingaganizidwe ngati chakudya chatsiku ndi tsiku. Ndikulimbikitsidwa kugwiritsa ntchito zotsekemera zosaposa kamodzi kapena kawiri pa sabata.

Nsomba ndi High Cholesterol

Anthu omwe ali ndi cholesterol yambiri yamagazi amalangizidwa kusankha mosamala zakudya zomwe azidya tsiku lililonse. Ndikofunika kuphatikiza mu maphikidwe a menyu, kapangidwe kake kamene kamaphatikizapo mitundu yosiyanasiyana ya nsomba. Koma ndikofunikira kulabadira malingaliro awa:

• nsomba zam'nyanja ziyenera kuphatikizidwa muzakudya, chifukwa ndizoyenera zomwe zimapangidwira kuti zofunikira zambiri zomwe zimatsatiridwa zimaphatikizidwa.
• Muyenera kusankha mitundu yotsatirayi: trout, salmon, sardine, tuna, mackerel.
• Osamadya nsomba zamchere, zosuta kapena zouma. Zogulitsa zotere zimakhala pafupifupi zopanda michere ndipo zimakhala ndi mafuta amthupi.
• Kudya nsomba kumalimbikitsidwa, kuwotcha kapena kudyetsa madzi ake. Mutha kusankha mbale, zomwe zimaphatikizanso masamba atsopano kapena ophika.
• Ndikofunika kugula nsomba zatsopano komanso zapamwamba zokha.

Mitundu yomwe ili pamwambayi imakhala ndi mafuta achilengedwe pakuphatikizika kwake, komwe kumayambitsa kuwonongeka kwa mapangidwe a atherosulinotic, kumalimbitsa makoma a mtima ndikuwongolera ntchito ya minofu yamtima. Kuti mukhale ndi zotsatira zabwino, muyenera kudya nsomba kamodzi pa sabata.

Kudya pafupipafupi kwa chiwindi cha cod ndi mitundu yosiyanasiyana ya nsomba muzakudya kumathandizira kulimbitsa mitsempha yamagazi, minofu yamtima, ndikwaniritsa thupi ndi mavitamini ndi michere yofunika. Ndikofunikanso kukumbukira kuti tikulimbikitsidwa kukaonana ndi dokotala kuti asankhe zinthu zofunikira ndikupanga menyu motsutsana ndi maziko a kukhalapo kwa matenda omwe amaphatikizana ndi mapangidwe a atherosulinotic plaques. Kudzilamulira pawokha pankhaniyi ndikosayenera.

Kusunga Cod Chiwindi Chopulumutsa

Wiritsani mu madzi okwanira 1 litre:

• mbatata - mbewu zazing'ono komanso zazikulu,
• kaloti - 1 pc. kukula kwapakatikati
• anyezi - 1 wamkulu mutu.

Masamba ataphika kwathunthu, ayenera kusenda. Kuti mbatata yosenda ikhale yunifolomu kwambiri, masamba osenda bwino amakwapulidwa ndi chosakanizira kapena chosakanizira. Ndiye mu pafupifupi mbale yakonzeka muyenera kuwonjezera theka la chokhoza chazosenda zamzitini. Pakadali pano, tikulimbikitsidwanso kuti tiwonjezere mitundu yowuma kumata. Msuzi wa puree woterewu ndi wofunika makamaka kwa ana omwe adokotala amuuze kuti amwe mafuta a nsomba. Kupereka msuzi umodzi ndikokwanira kulandira tsiku ndi tsiku mafuta a nsomba ndi mavitamini ena ofunikira.

Chinsinsi cha Cod chiwindi

Pa saladi yomwe mungafunikire:

• 4 mazira 4 owiritsa,
• Anyezi 1,
• 6 mbatata zazikulu zowiritsa,
• 1 akhoza wa zamkati cod.

Chekani masamba ndi mazira ndi kuphatikiza ndi cod chiwindi chophwanyika kukhala misa yambiri. Mafuta sayenera kuwonjezeredwa ku saladi ngati imeneyi. Ngati mungafune, mutha kusintha mbatata ndi mpunga wowiritsa. Mpunga adzafunika kapu imodzi. Wiritsani mpunga mpaka kuphika ndi kuwonjezera saladi.

Chinsinsi chotsitsira shuga

Ngati wokonda zakudya zam'chitini ali ndi shuga wambiri, ndiye kuti mu saladi muziwonjezedwa osati anyezi watsopano, koma ophika mu uvuni. Anyezi wowotcha amathandizira kutsika shuga.

Pali cholesterol yambiri m'chiwindi cha cod, koma imapindulitsa kwambiri thanzi. Ngati mumagwiritsa ntchito chiwindi chilichonse chamkati ndi cholesterol yambiri, thupi lidzadzaza ndi mavitamini ndi michere, ndipo kuchuluka kwa malo am'madziwo kudzachepa.

Kuphatikizika ndi mapindu a nsomba zam'madzi

Momwe mungadye zopangidwa mwapadera izi, zomwe muyenera kuchita mantha ndi chifukwa chake kusangalala? Chifukwa chokhala ndi zopatsa mphamvu zambiri zopatsa mphamvu (613 kcal pa 100 g ya chiwindi), akatswiri azakudya amalimbikitsa kuidya pang'ono. Poyerekeza: kapu ya chokoleti (100 g) ili ndi 535 kcal, 110 g ya tchizi chopangidwa - 230 kcal.

Chiwindi chimakhala ndi mapuloteni omwe amatha kupukusa mosavuta, ma amino acid ofunikira omwe thupi sangadzipangire lokha, koma ndi ofunikira pakupanga mahomoni.

Kodi nsomba zam'nyanja zamtunduwu zomwe zimapangitsa kuti pakhale mafuta? - 3 mafuta ndi mafuta am'madzi, zomwe ambiri amazidziwa kuyambira ali ana. Amathandizira kuteteza kagayidwe komwe kumalumikizana, kulimbitsa chitetezo cha m'thupi, kukonza magazi, dongosolo lamanjenje ndi ubongo.

Kuphatikizika kwa mavitamini ndi ma microelements kuyimiriridwa ndi B, A, C, D, mavitamini ndi ma microelements - potaziyamu, calcium, mkuwa, phosphorous, sodium. Sizodabwitsa kuti chisangalalo chakumpoto chimatchedwa "chinthu chokongoletsa". Mavitamini ndi michere amalimbikitsa misomali, tsitsi, mano, kukonza khungu.

Chifukwa cha mawonekedwe otere, chiwindi chimalimbikitsidwa kuti chikuphatikizidwe muzakudya zamavuto, mafinya. Calcium ndi vitamini D zimathandizira pakukula kwa mafupa, ntchito ya endocrine system, chifukwa chake zinthu zamzitini ndizothandiza kwa achinyamata omwe akukula ndi akatswiri othamanga omwe akukumana ndi mavuto ambiri. Vitamini A amathandiza kuwona mopepuka, ngati antioxidant, amatiteteza ku carcinogenesis.

Mutha kuyerekezera kuchuluka kwa zosakaniza mwatsatanetsatane pogwiritsa ntchito gome

Cod chiwindi ndi cholesterol

Ndikofunika kukambirana pang'onopang'ono za momwe mankhwala apangidwira pamagwiritsidwe ntchito a mtima ndi mitsempha yamagazi, chifukwa malingaliro ake pankhaniyi ndiwosangalatsa.

Mwachidziwikire, calcium, mavitamini, chitsulo, mafuta ochulukirapo a polyunsaturated, omwe ali ndi zakudya zam'nyanja, amalemeretsa magazi ndikuyendetsa ntchito ya minofu ya mtima. A hemoglobin wambiri amateteza kuperewera kwa magazi, kumalimbitsa mitsempha. Nthawi yomweyo, aliyense amene wamvapo za cholesterol “yoyipa” amakhala ndi nkhawa ndi funso: kuchuluka kwake cholesterol mu cod chiwindi. Pali zambiri za izo: 83% ya mtengo watsiku ndi tsiku mumthumba umodzi. Kuphatikiza apo, mafuta a nsomba, omwe amadzaza mokwanira ndi zomwe zili mumtsukozo pakusunga ...

Yankho la funso lidzakhala loti, polumikizana ndi mafuta am'madzi, cholesterol m'chiwindi imasinthidwa kukhala analogue yothandiza. "Chabwino" cholesterol simakhazikika m'matumbo, koma imangonyamulidwa mosavuta kupita ku ziwalo zamagazi ndi kayendedwe ka magazi, kukonza magazi omwe amapezeka m'magazi. Chifukwa chake, zomwe zili mu cod ini cholesterol sizili zotetezeka kokha ku atherosulinosis ndi kulephera kwa mtima - mankhwalawo ndi othandizira pakudya kwamafuta ochepa.

Kuti chiwindi cha cod chikhale mankhwala enieni, iyenera kudyedwa pang'ono, chifukwa zomwe zimapangidwira (613 kcal / 100g) ndizosangalatsa. Choyenerachi sichimalingaliro kuti chizigwiritsidwa ntchito tsiku ndi tsiku.

Mutha kudziwa zambiri za maubwino a chiwindi cha cod kuchokera kwa Pulofesa E. Malysheva kuchokera ku pulogalamu ya "Live athanzi: mafuta amchere a nsomba zotsalira" muvidiyoyi

Kodi njira yabwino kwambiri yodya zakudya zabwino ndi iti?

Ngakhale kukoma kwake koyambirira, kukoma kophatikizako kumagwirizana ndi zinthu wamba. Akatswiri ophika amagwiritsa ntchito zakudya zamzitini osati masaladi ndi masangweji - amapanga mphodza, sopo wosenda, masamba.

Mu kalabu yapakatikati ya Soviet-era ya saladi popanda kukonzanso, malonda amaphatikizidwa ndi mazira ndi mbatata, anyezi, nkhaka zatsopano.

Saladi ya chiwindi

Pa 1 ya zotengera zamzitini (250g) muyenera kuphika mazira 5 owiritsa, anyezi awiri, nkhaka imodzi yatsopano, katsabola kapena parsley. Dulani chiwindi ndi nkhaka zazing'ono zazing'ono, kuwaza anyezi, zitsamba, mazira. Sakanizani, mchere ndi tsabola kuti mulawe. Omwe ali pachakudya, simungathe kusefa saladi - chiwindi chiri kale mafuta. Zotsalira zimatha kuwonjezera mafuta kuchokera mumtsuko.

Mayonesi samavomerezeka mu saladi iyi, chifukwa imapatsanso kukoma komwe mumbaleyo. Anyezi anyezi akhoza m'malo mwa wobiriwira (zonse kapena theka).

Monga mukudziwa, ndi mlingo wokhawo womwe umasiyanitsa kuchiritsa kwa poizoni. Nutritionists amalimbikitsa kuti achikulire asapitirire chizolowezi - 30-40 g / tsiku. Kusamalidwa kwapadera kuyenera kutengedwa ndi amayi apakati: ngati mini-Mlingo umathandizira kukhazikitsa mafupa ndi mafupa am'mimba a mwana wosabadwayo, ndiye kuti kumwa kwambiri kumayambitsa chitukuko chifukwa cha kuchuluka kwa retinol mu malonda.

Malangizo osankhidwa

Pogula katundu, samasamala za ma CD okongola (ngakhale mawonekedwewo ayenera kuphunziridwa), koma moyo wa alumali wazopangidwazo. Zoyenera kudziwa, detiyo liyenera kusindikizidwa pachikuto, chifukwa zomwe zimasindikizidwa mwanjira ina ndizosavuta kusintha. Chakudya chabwino kwambiri chamzitini chimalembedwa "Kupangidwa M'nyanja", chifukwa chiwindi cha cod ndichopanga chovunda ndipo, chisanu, chimataya zina zake zofunikira.

Tsiku lotha ntchito la chakudya zamzitini mu mawonekedwe otsekedwa siliposa zaka 2. Itha kusungidwa kutentha. Yotseguka imatha ngakhale mufiriji ikhoza kusungidwa kuposa tsiku. Mukamasankha malonda, sinikizani chivundikirocho: ngati chatupa, chimapoterera thonje, zomwe zikutanthauza kuti njira zonyamula mphamvu zimapezeka mkati ndipo chinthucho sichabwino. Palibenso chosokoneza pa ma CD.

Malangizo a akatswiri osankhidwa ndi gulu la akatswiri kuchokera kwa ophika - mu pulogalamu ya "Dula kugula"

Momwe nsomba zam'madzi zimakhudzira cholesterol

Pafupifupi 80% ya cholesterol yonse imapangidwa m'thupi. Chifukwa chake, chiwindi cha cod, monga zinthu zina zomwe zimakhala ndi cholesterol, sizingakhudze kwambiri magazi ake, izi zimachitika chifukwa cha genetics. Cholesterol chochuluka chomwe chimabwera ndi chakudya, sichichedwa kupangidwa ndipo motsatana.

Zambiri - omega 3 mafuta acids mu mafuta a cod okhala ndi cholesterol pamwamba pazabwino, m'malo mwake, amachepetsa msinkhu wake komanso msana wa triglycerides, kukonza lipid popanga magazi. Chifukwa chake, ma omega 3 acids amaletsa kukhudzidwa mtima ndi stroko, zomwe zimatha kupezeka mwa anthu omwe ali ndi cholesterol yayikulu.

Phindu la nsomba zam'madzi ndizosatheka, koma kufanana kwa zakudya zamafuta a polyunsaturated ndikokayikitsa. Chifukwa chake, ndibwino kudya zakudya zam'nyanja mwina kawiri pa sabata.