Chakudya - kukweza mafuta m'thupi (mindandanda)

Nkhani yayikulu yomwe ili ndi milids yambiri m'magazi ndikusintha kwa zakudya.

Amadziwika kuti 80% yamafuta acids amapangidwa ndi thupi. Amagwiritsidwa ntchito pang'onopang'ono pomanga maselo, mahomoni, ndi mavitamini. 20% yotsala imadzazidwanso ndi chakudya.

Kuyamwa kosalekeza kwa mafuta a nyama kumawonjezera kuchuluka kwa mafuta m'thupi. Kuphwanya mafuta kagayidwe kumabweretsa kukakamira kwa lipoproteins pamitsempha yama mtima, mapangidwe a cholesterol malo, kukula kwa atherosulinosis.

Ngati pali zovuta zingapo, madokotala amaletsa kugwiritsa ntchito zakudya zomwe zimachulukitsa cholesterol, ndikulimbikitsa kudya kwapadera.

Kuwongolera kwapadera kwa zakudya m'thupi ndikofunikira kwa anthu omwe ali ndi chiopsezo chokhala ndi hypercholesterolemia, popeza:

• Matenda obadwa nawo (achibale odwala),
• onenepa kwambiri
• kumangokhala
• matenda ashuga
• kagayidwe kachakudya
• matenda oopsa
• kusuta
• kupsinjika
• ukalamba.

Mndandanda wazakudya zopindulitsa mafuta m'thupi

Izi zimaphatikizapo mafuta okhala ndi mafuta a nyama: nkhumba, ng'ombe, nkhuku, nsomba, mafuta amkaka, mazira.

Mafuta ophikira samachulukitsa mafuta acids. Mulinso sitosterol - analogue of fatinyama, polyunsaturated fat acids that normalize metabolism.

Sitosterol imamangirira ku mamolekyulu a cholesterol, ndikupanga zinthu zopanda insulin zomwe zimalepheretsa kuphatikizika kwa chinthu chonga mafuta kulowa m'magazi. Chifukwa chake, kuchuluka kwa zakudya zamafuta ndi chomera kumachepetsa zomwe zili ndi milomo yoyipa, kumawonjezera kuchuluka kwa lipoprotein.

Hypercholesterolemia samangokhala ndi zochuluka za mafuta a nyama, komanso mtundu wa mafuta acid.

Mwachitsanzo, ng'ombe zazitali zimakhala ndi mafuta olimba. Chifukwa chake, ndi mankhwala owopsa, kugwiritsa ntchito nthawi zonse komwe kumachulukitsa kuchuluka kwa cholesterol "yoyipa".

Ndipo nsomba zam'madzi amchere zomwe zimakhala ndi mafuta okwanira (nsomba, nsomba, hering, mackerel) zimapezeka mu mafuta ochulukirapo a polyunsaturated. Ndi chithandizo chawo, metabolidi ya lipid imasinthidwa, makulidwe a atherosulinosis ndi oletsedwa.

Chifukwa chake, zakudya zomwe zimakhala ndi cholesterol yambiri zimagawidwa m'magulu atatu:

• Mndandanda "Wofiyira" - zinthu zomwe zimachulukitsa kwambiri zamafuta amafuta, zoletsedwa,
• Mndandanda "Wachikasu" - zinthu zomwe sizimakhudzanso kakulidwe kake, chifukwa cha zomwe zimapezeka pazinthu zofunikira zamafuta,
• Mndandanda "Wobiriwira" - zogulitsa, ngakhale zili ndi zinthu zambiri zamafuta zomwe zimathandizira kagayidwe ka lipid.

Mndandanda wazinthu zomwe zalembedwa pansipa:

Mndandanda wachikasu: Zakudya Zogwiritsira Ntchito Modekha

Zinthu zamndandanda wachikasu zimakhala ndi cholesterol yambiri, koma zimachulukitsa mulingo wake m'magazi pang'ono. Kukhalapo kwa mafuta osakwaniritsidwa acids ndi zinthu zina zopindulitsa kumakhala ndi phindu pa metabolism yamafuta.

Maganizo apadera a madokotala pakugwiritsa ntchito mazira. Pulogalamuyi ilinso ndi cholesterol yayikulu. Koma kukhalapo kwa lecithin kumalepheretsa kuyamwa kwa chinthu chonga mafuta m'matumbo. Kuphatikiza apo, dzira loyera limatengeka mosavuta (99%). Chifukwa chake, kupatula mazira pachakudya ndikosatheka.

Kalulu, masewera, nkhuku ya m'mawere a nkhuku - gwero lamapuloteni ogaya mosavuta, lomwe limakulitsa kuchuluka kwa lipoproteins yapamwamba kwambiri ndikuchepetsa kuchuluka kwa lipids otsika kachulukidwe.

Malinga ndi Association of American Scientists for the Fight dhidi Atherosulinosis, kudya mapuloteni osakwanira kuchokera ku chakudya kumakhala kovulaza kwambiri thupi kuposa cholesterol yowonjezera. Njala ya mapuloteni imapangitsa kuchepa kwa mapuloteni. Kuphatikizika kwa ma lipids apamwamba kwambiri osokoneza ma mapangidwe a atherosrance Kuperewera kwa mapuloteni kumapangitsa kuti ma lipoprotein achepe kwambiri azikhala ndi mafuta mpaka 50%. Ndi magawo owopsa kwambiri a cholesterol, zomwe zimapangitsa kukulitsa kwa atherosulinosis.

Chifukwa chake, kumwa kwa 200 ga nyama kapena nsomba kungathandize kuti mukhale ndi thanzi.

Mndandanda Wobiriwira - Mndandanda wazinthu Zololedwa

Zogulitsa kuchokera pamndandandandawu zimasintha kagayidwe, kulimbitsa makhoma amitsempha yamagazi, kuchepetsa kuchuluka kwa mafuta acids.

Kudya mafuta tsiku lililonse kwa munthu wathanzi sikuyenera kupitirira 400 mg. Ndi hypercholesterolemia zochepa - 200 mg. Musapitirire ziwerengerozi, ngakhale zopanga kuchokera pamndandanda wa "chikasu" ndi "wobiriwira".

Ndi zakudya ziti zomwe zimasokoneza kagayidwe ka lipid

Kuchulukitsa cholesterol kumatha kupanga zinthu zopanda mafuta acid, koma zimawononga mafuta kagayidwe.

Ndikofunikira kuti anthu omwe ali ndi hypercholesterolemia achulukitse osati mafuta okha, komanso chakudya chamagulu m'zakudya zawo.

Izi zikuphatikiza:

• ayisikilimu
• makeke
• maswiti
• kuphika,
• sodas zabwino
• mowa
• khofi.

Kudya kosaloledwa kwa maswiti kumatha kuyambitsa mapaundi owonjezera, kusokonezeka kwa lipid metabolism, kukula kwa cholesterol.

Zakumwa zokoma za kaboni zimadzaza thupi ndi chakudya komanso shuga.

Mowa umakhala ndi kalori yayitali, umawononga mitsempha yamagazi, imayambitsa chitukuko cha atherosclerosis. Chovomerezeka ndizakudya za tsiku ndi tsiku za 200 ml ya wofiira kapena yoyera yoyera.

Kofi imakhala ndi cocestol, yomwe imathandizira kuyamwa kwa cholesterol. Chifukwa chake, musatengeke nawo.

Mchere wamtambo umavulaza mu hypercholesterolemia. Ndi chololedwa kugwiritsa ntchito osaposa magalamu 5 patsiku.

Zotsatirazi ndizoletsedwa:

Chakudya chomwe chimachiritsa

Pali chakudya chomwe chimatsitsa cholesterol. Izi makamaka ndiwo zamasamba, zipatso, amadyera:

• Chojambulira chothandizira kuchiritsa ndi karoti. Zothandiza chiwindi, impso, kagayidwe. Ndikokwanira kudya 100 g ya kaloti kuti muchepetse kuchuluka kwa ma asidi a bile.
• Tomato amakhala ndi lycopene, chinthu chomwe chimatsitsa cholesterol ndikuletsa kukula kwa oncology. Ndi impso wathanzi, ndikofunika kudya mpaka 1 makilogalamu a phwetekere yatsopano tsiku lililonse, ndipo nthawi yozizira, imwani makapu awiri a madzi a phwetekere.
• Garlic samangoletsa kudziunjikira kwa lipids pamakoma amitsempha yamagazi, komanso kumatha kusungunula zomwe zidalipo kale. Allicin, wopangidwa mkati mwa makutidwe ndi okosijeni mlengalenga, amachotsa mafuta ambiri m'thupi. Kuti muchotse fungo losakanikirana, adyo wosankhidwa amasakanikirana ndi mandimu 1 mpaka 1, kunena. Musanagone, imwani supuni yosakaniza ndi madzi.
• Dzungu zamkati limachepetsa mafuta amchere pamagazi. Imatha kuyamwa mosavuta, yotsika-kalori, ilibe zotsutsana. Mbeu dzungu yomwe ili ndi mafuta a nthanga ndi kukonzekera kwapadera kwa vitamini.
• Nkhaka, zukini zili ndi potaziyamu. Masamba amapukusidwa mosavuta, amakhala ndi choleretic, okodzetsa komanso mankhwala otsekemera. Chotsani cholesterol yambiri, muchepetse kunenepa.
• Nsomba. Nsomba zamafuta zili ndi omega 3 mafuta acids, tauric acid, phosphorous, ndi potaziyamu. Ndikwabwino kuphika kapena kusaka nsomba. Ndiwothandiza makamaka matenda a mtima.
• Ma Leamu ali ndi ma fiber osungunuka, CHIKWANGWANI, potaziyamu, folic acid, amino acid, mavitamini, phytosterols, ma omega acid. Izi zimasinthasintha zochita za mtima, kuyeretsa Mitsempha yamagazi ndi magazi kuchokera ku cholesterol "yoyipa". Chifukwa cha mapuloteni ake ambiri, amatha kusinthanitsa ndi nyama muzakudya.
• Mu zipatso zamalanje mumakhala ma pectin, mavitamini, ulusi wosungunuka womwe umachotsa ma asidi a bile, umasokoneza mayamwidwe awo.
• Chinangwa cha Oat chimakhala ndi mitundu yambiri yazakudya. Amakhudza bwino ntchito ya m'mimba, kusintha microflora, kuchotsa poizoni, mafuta m'thupi, kuvulaza m'matumbo ndi ma asidi a bile.
• Ma pistachios ali ndi mafuta achilengedwe osaphatikizika, ma antioxidants, ndi mafupa omwe ali abwino kwa mtima ndi mitsempha yamagazi. Nkhani yomera yomwe ili mumtedza imasokoneza mayamwidwe amafuta acids.
• Tiyi imakhala ndi tannin, yomwe imathandiza kuwongolera mafuta. Chothandiza kwambiri ndi tiyi wobiriwira.
• Tsabola wotseka umalimbitsa mitsempha yamagazi, ndikuchotsa cholesterol, imachepetsa kuthamanga kwa magazi.
• Biringanya ali ndi potaziyamu yambiri. Ndiwofunikira kwambiri pamatenda amtima, kuphatikiza kagayidwe kamchere wamadzi, kusintha kayendedwe ka asidi, ndikuchepetsa zomwe zili ndimagazi ngati mafuta.

Malamulo Athanzi la Hyperlipidemia

Zakudya za hypercholesterolemia ziyenera kukhala zosiyanasiyana komansozoyenera.

Kufunika kwa chakudya sayenera kupitirira 2500 kcal patsiku.

• Mafuta - pafupifupi 70 g, omwe masamba - omwe amaphatikiza nyama.
• Mapuloteni - pafupifupi 90 g, okhala ndi nyama zowirikiza kawiri kuposa masamba.
• Zakudya zomanga thupi - mpaka 300 g patsiku.

Zakudya za tsiku ndi tsiku zimagawika m'magulu 4-5. Kuvutitsa magazi sikovomerezeka.

Kwa tsiku limodzi muyenera kumwa madzi okwanira lita imodzi,

Musanayambe maphunziro anu azakudya, muyenera kukayezetsa kuchipatala kuti muwone zomwe zili mu cholesterol yamagazi. Malinga ndi zotsatira zake, sankhani mitundu yoyenera ya mankhwala ndikudya.

• Nyama, nsomba, masamba amasenda, kudyetsa kapena kuwiritsa. Musanaphike, chotsani zigawo zamafuta, khungu.
• Pofuna kuwonjezera mphamvu, gwiritsani ntchito mpendadzuwa wa mpendadzuwa, maolivi, ndi mafuta opaka.
• Porridge yophika kokha pamadzi. Ayenera kukhala theka la chakudya chonse. Oat, barele wa pearl, groats wa buckwheat amasankhidwa.
• Zakudya zoyambirira zimakonzedwa pa msuzi wamasamba.
• Mazira owiritsa owola amathanso kudyedwa tsiku lililonse,
• Chimanga kapena oat flakes ndizofunikira m'mawa wokha.
• Nsomba zimayenera kudyedwa pafupipafupi, osachepera katatu pa sabata.
• Nandolo, nyemba kapena nyemba zina zimayenera kukhala patebulo tsiku lililonse. Asanaphike, ndibwino kuti mulowerere nyemba, ndiye kuti wiritsani. Gwiritsani ntchito monga mbale yam'mbali, maphunziro oyamba kapena masaladi.
• Mkate ungadyedwe magawo 5-6 patsiku. Zokonda zimaperekedwa kuphika kuchokera ku ufa wa rye-chinangwa,
• Masamba abwino ndi zipatso zabwino, ndibwino kwambiri. Zipatso za citrus, chinanazi, vwende, kiwi, ma plamu, maapulo zimachepetsa mafuta enieni. M'nyengo yozizira, zamzitini, zouma zipatso, masamba achisanu ndizoyenera.
• Saladi wobiriwira, sipinachi, parsley, katsabola, anyezi wobiriwira ayenera kupezeka mu chakudya.

Kukwaniritsidwa kwa malamulo onsewa kudzalola popanda kugwiritsa ntchito mankhwala kuti abwezeretsenso mafuta, kuchepetsa cholesterol, kukulitsa unyamata ndi thanzi.

Zinthu zomwe zidakonzedwa ndi olemba polojekitiyi
malingana ndi ndondomeko yakusinthaku.

Zophika zoyera "zoyera" (ufa oyera)

Muyeso wathu umayamba, makamaka, zinthu zilizonse zophikira buledi zopangidwa ndi ufa woyera. Amathandizira pakuwonongeka kwa insulin mthupi lathu, zomwe zimapangitsa kuti mafuta azikhala ndi mafuta ambiri kale. Malinga ndi zotsatira za kafukufuku, mwa azimayi (omwe amakonda "masamu okoma"), kuopsa kwa matenda amtima kumawonjezeka pafupifupi 2.25%! Chifukwa cha kuchuluka kwa glycemic index.

Masabata ochepa chabe mutapereka mikate yoyera ndi "zinthu zina zabwino" (posankha njira yabodza ya "kuperewera kwa zakudya m'thupi"), mumakhala bwino m'mimba mwanu. Tsoka ilo, pali opanga osazindikira omwe "amamaliza" thanzi lathu ndi mankhwala ena owonjezera. Kuti mupange zinthu zambiri: zonse mwachangu komanso zotsika mtengo. Ndipo "njerwa" patsiku la 3 zimanunkha kale (mwina mwazindikira nokha).

Ndi cholesterol yayikulu, mumatha kudya (ndipo nthawi zina mumangofunika!) Mwachitsanzo, buledi wofiirira, mwachitsanzo, wowotedwa ndi ufa wa tirigu wathunthu! Njira yabwino yothandizira makolo athu osati pamavuto amitsempha yamagazi (werengani: chitukuko cha atherosulinosis), komanso mavuto okhala ndi kunenepa kwambiri / kuchepa kwa magazi m'thupi.

Chomwe sichingadyedwe ndi cholesterol yayikulu ndi chiwindi (kwenikweni, "fakitale" yopanga cholesterol, pafupifupi nyama kapena mbalame iliyonse.

"Zofiyira" nyama ndi nyama kuchokera pamenepo, nyama offal

Zakudya zotsatirazi zomwe zimachulukitsa cholesterol (komanso zochuluka kwambiri) ndi nyama "yofiyira" (mwachitsanzo nyama / zofiira / osati nkhuku "zoyera"), zogulitsa nyama ndi nyama yotsekera (ziwalo zamkati). Choopsa chachikulu kwa anthu omwe ali ndi cholesterol yayikulu ndichomaliza. Komanso, izi sizongolowa mkati mwa nyama zokha, komanso mbalame. Mwachitsanzo, 100 gr. chiwindi cha nkhuku chimakhala ndi 492 ml. cholesterol yangwiro.

Koma mutu wa mtsogoleri wadziko lonse "pamaso pa cholesterol" (pakati pazogulitsa zonse zodyera) ndi zinthu zomwe zimapangidwa monga ng'ombe zamkati ndi nkhumba - mpaka 2300 mg. 765% yapamwamba kuposa masiku onse. Ndipo tithokoze Mulungu kuti chakudya ichi sichotchuka. Ngakhale, sizowoneka zokopa kwambiri.

Pakati pa nyama "yofiyira" yonse, nkhumba ndiyofunikira kutchulira padera. Ngakhale osaganizira zigawo zamafuta (ngakhale zowonjezera, zikukulitsa vutoli ndi kukhalapo kwamafuta owopsa), filimu ya nkhumba imakhala ndi 380 mg, ndi shank - 360 (ya magalamu 100 ofanana). Nyama yovuta kwambiri ya nkhuku / "yoyera" (malinga ndi madokotala ndi akatswiri azakudya) ndi bakha.

Chisamaliro chachikulu chiyenera kulipidwa ku chiwindi - kwenikweni, fakitale "cholestrol" mwa anthu ndi nyama. Zachidziwikire, sizingathe kudya zochuluka (makamaka kwa anthu omwe akudwala matenda a mtima). Koma pazothandiza zake, ndizabwino kwambiri. Malinga ndi akatswiri azakudya zabwino, 80 gr. veal chiwindi mwezi uliwonse ndiwothandiza ngakhale kwa anthu omwe ali ndi vuto la atherosulinosis (chifukwa cha kupezeka kwa chromium pakapangidwe kake).

Chiwindi cha ng'ombe chimakhala ndi calcium, magnesium, sodium, phosphorous, zinki, mapuloteni, mapuloteni achitsulo. Mavitamini A, C ndi ena mwa gulu B. Komanso ma amino acid ofunikira: tryptophan, lysine, methionine. Chifukwa chake, amalimbikitsidwa (kuti azigwiritsa ntchito moyenera) anthu omwe ali ndi matenda amanjenje, kuchepa magazi, matenda ogwirizana komanso ngakhale osuta. Chokha chomwe chimasiyana ndi chiwindi cha nkhuku. Sizingagwiritsidwe ntchito.

Mazira a dzira

Malinga ndi zotsatira za kafukufuku, zakudya zina zomwe zimakonzedwa ndi "mazira" ogwirira ntchito a mazira zimangokhala ndi cholesterol yambiri. Kuti mumutumikire nthawi zonse / wapamwamba (masekeli 100 g.) - 1230 mg. Zomwe zimaposa zomwe zimachitika tsiku ndi tsiku mpaka 410%!

Ndikofunika kudziwa kuti pakati pa mazira onse, nkhuku ndiyo "yopanda vuto" kwambiri. Ma rekodi enieni (omwe dziko sanaganize mozama) ndi mazira achigudumu (933 mg / 884 mg pa magalamu 100 a mankhwala). Mazira a Quail sanakhale kumbuyo kwenikweni - pafupifupi 600 mg.

Komabe, dzina la wopambana "wolemekezeka" pazinthu zomwe zidapanga cholesterol (pakati pa oimira "yolk") ndizopanga mazira - pafupifupi 2050 mg!

Nthawi yomweyo, azungu a mazira sakhala zinthu zotetezeka zokha, komanso othandizanso (mwachilengedwe, pang'ono). Sayenera kunyalanyazidwa!

Zakudya zam'nyanja zovulaza

Mndandanda wazinthu zovulaza (kukweza mafuta m'thupi), zina mwa "mphatso" zam'nyanja ndi zam'madzi zikupitirirabe. Choyamba, ndi caviar wofiyira (mpaka 588 mg wa cholesterol pa 100 g yopanga, yomwe ndi 196% kuposa zomwe zimachitika tsiku lililonse!), Stellate sturgeon, squid ndi nkhanu zosowa. Ndiponso, nyama (tsopano yooneka bwino m'ma bar / malo odyera) ya octopus, chipolopolo, massels, cuttlefish ndi shrimp.

Kuphatikiza kwachikale (i.e. shrimp) kumakhala ndi 65% yovomerezeka patsiku. Koma sitisiya pano pa holide / phwando? Tilamulanso china ... Mtsutso wina wotsutsa zakudya izi: mndandanda wa "kunja", makamaka wochokera ku nsomba zamchere, nthawi zina umangokhala ndi "mphutsi zosafunikira."

Izi zimaphatikizanso nsomba zilizonse zophika mu mafuta (kapena, zoipitsitsa, mafuta a nkhumba). Mwachidule, ndi kuchuluka kwambiri kwa cholesterol m'magazi, ndizosatheka kudya mbale yokazinga nsomba (!).

Koma nazi njira zina zophikira (mwachitsanzo, zonyamula), simungathe kudya, koma muyenera! Makamaka abambo ndi amayi opitilira zaka 60. Komanso, ma servings a 2 osachepera sabata limodzi.

Timapatula pakudya kwathunthu nsomba zamzitini!

Mafuta azamasamba ovulaza

Zakudya zotsatirazi zomwe zimachulukitsa cholesterol yamagazi (pachiwopsezo) ndi coconut, butter ndi peanut butter. Amangokhala ndi kuchuluka kwamafuta acid ambiri, omwe amawononga zamafuta ndi lipid metabolism.Izi zimathandizira osati kungotukuka msanga kwa mitsempha ya mitsempha, komanso zimachulukitsa zowopsa za mapangidwe a matenda ena, osapweteketsa ngakhale pang'ono.

Chovulaza kwambiri kwa anthu omwe ali ndi vuto lalikulu la cholesterol ndi batala ya chiponde. Ngakhale kuti imachepetsa kwambiri chiwopsezo cha mitundu ina ya khansa (pafupifupi 25%), koma "zikomo" aflatoxins (m'mapangidwe ake), m'malo mwake (!) Imawonjezera mwayi wokhala ndi khansa ya chiwindi. Makamaka m'chiwindi chokhala ndi zovuta, kuphatikizira omwe amagwirizana ndi lipid kusalinganika.

Mafuta a trans (mafuta ndi ma hydrogenated)

Ndi zakudya zina ziti zomwe zimakweza cholesterol yathu? Awa ndi "mafuta a sangweji" ndi margarine, tchipisi ta mbatata ndi "chakudya chofulumira" (tikufotokozerani zambiri pansipa), obalaza, zipatso. Ndipo pafupifupi maswiti onse a "malonda" (kutanthauza - osati (! Homemade). Ndiye kuti, sungani "goodies" chisangalalo chamadzulo: ma muffins, croissants, mabisiketi, kirimu / makeke amtundu wa chokoleti, makeke, ndi zina zambiri. Nthawi zambiri amaphika pogwiritsa ntchito mafuta ndi mafuta a haidrojeni.

Chokoma kwambiri mawonekedwe, koma "akungopha" ife. Monga lamulo, amapangidwanso ndi ufa woyera (premium), ponena za zoyipa zomwe tidalemba pamwambapa. Malinga ndi kafukufuku, azimayi athanzi (omwe amagwiritsa ntchito maswiti ngati amenewa) ali pachiwopsezo cha kulandira "matenda a shuga a mtundu II". Pangani maluso anu othandizira - kuphika zakudya zokoma ndi 200% zonse!

Kutsiliza: anthu omwe akudwala matenda a mtima (kuonera LDL / HDL misempha ya lipoproteins ndi triglycerides) amaletsedwa kudya zakudya zopangidwa ndimafuta a trans. Amachulukitsa kwambiri komanso mwachangu kwambiri cholesterol yoyipa "m'magazi (komanso triglycerides), ndikuchepetsa kwambiri" zabwino ".

Zakudya Zothamanga, Hamburger, Agalu Otentha

Zinthu zomwe zimakhala ndi cholesterol yambiri ndizophatikiza zakudya monga kudya, ma hamburger, agalu otentha, pizza, zakudya zophika, "nkhuku ya nkhuku" ndi zinthu zina kuchokera mumisika yam'misewu, mipiringidzo ya zakudya kapena malo odyera a mini. Kuphatikiza apo, samangowonjezera kuchuluka kwa cholesterol yoyipa "m'magazi, komanso" kuwononga "m'mimba mwathu! Kuphatikiza pa mayonesi, ketchup, mafuta amitundu yosiyanasiyana / misuzi yamadzi ndi soda (makamaka Coca-Cola, Pepsi-Cola, etc.) - amaziwononga!

Osanena za chitukuko cha ma carcinogens (onenepa ndi chiopsezo chachikulu cha khansa), omwe amayamba chifukwa chobwereza kutentha kwa mafuta a masamba. Ndiye kuti, pamene china chake "mwachangu" chothiriridwa pamafuta omwewo kangapo motsatira.

Mwachilengedwe, kwa anthu omwe amagwira ntchito - uthengawu sungakhale wosangalatsa. Nanga kudya chiyani pa nthawi yopumira nkhomaliro? Koma mwachitsanzo, tikukulimbikitsani kuti muyang'ane manambala. Ndipo izi ndizosankha zokha.

• Big Mac - 85 mg
• sangweji yodziwika nthawi yomweyo imakhala ndi 150 mg
• Classic Double - 175 mg
• sangweji yamazira achikale - pafupifupi 260 mg
• ndipo pamapeto pake, mbiri: Chakudya cham'mawa cha Burritto - 1 kutumikira / 465 mg

Ndi zakudya ziti zomwe zimawonjezera mafuta m'thupi

Cholesterol ndi gulu lomwe limakhala la gulu la mafuta. Mu thupi la munthu, limagwiritsidwa ntchito ngati gawo laling'ono la mahomoni ndi zinthu zogwira ntchito, komanso kupanga mapangidwe amtundu wam'mimba komanso kubwezeretsa kwa minofu.

Mwaokha, molekyulu ya cholesterol imakhala yodzaza, motero, poyendetsa m'magazi, imagwirizana ndi mapuloteni, ndikupanga lipoprotein yapamwamba komanso yotsika kwambiri (HDL ndi LDL ndi cholesterol yabwino komanso yoyipa). Ma LDL amatchedwa cholesterol "yoyipa" chifukwa chachilendo chawo chodziunjikira ndikutsatira kwa mtima wa endothelium, kuwukha. Mchitidwewo umayamba ngati zomwe zili mu LDL lipoproteins m'mwazi ziwonjezereka kwa nthawi yayitali.

Kusunthika kotere kwa cholesterol kumatha kukhudzidwa ndi zinthu - ndi chakudya chosayenera, gawo lowonjezera la cholesterol synthesis limalowetsedwa mu ziwalo zam'mimba. Pali zinthu zambiri zomwe zimapangitsa kuti chitukuko cha hypercholesterolemia ndi atherosulinosis - kuyambira nyama zopangira fungo ndi ufa zizipezeka pakudya pompopompo komanso zakudya zosavuta. Mafuta ophikira samalowa bwino m'magazi, chifukwa chake, omwe amapereka mafuta ambiri ndi mafuta ochokera ku nyama.

Ganizirani mndandanda waukulu wazakudya zopatsa kolesterol ndi zakudya.

Zakudya zokazinga

Njira iyi yothetsera chakudya ndi cholesterol yambiri kapena atherosulinosis imatsutsana. Zakudya zilizonse zokazinga ndizakudya zamafuta ambiri komanso zokhala ndi mafuta ambiri. Pakuphika, chifukwa cha kutentha kwamphamvu pamankhwala, michere yambiri ndi zinthu zotayika zimatayika. Mu mawonekedwe omalizidwa, sipangakhale mavitamini ndi ma biology omwe amagwira ntchito pazogulitsa.

Mafuta omwe amawotchera ndiwowonjezera mafuta, chifukwa chake katundu wowonjezera pamatenda a lipid, omwe angayambitse kuchuluka kwa cholesterol yamagazi.

Soseji ndi mafuta osuta

Zogulitsa nyama zomalizidwa zokhala ndi mafuta azinyama. Izi zikuchitika chifukwa cha mtundu wake wa malonda ake momwe alili pokonzekera.

Chifukwa chake yaiwisi yosuta masoseji, cholesterol pa magalamu 100 a kulemera kwazinthu ndi 112 mg. Musoseji ndi soseji - 100 mg ndi 85 mg, motero. Izi ndizokwera kwambiri. Ngati mbalezi zimagwiritsidwa ntchito molakwika, chiopsezo chowonjezera cholesterol m'magazi a zotumphukira kwambiri.

Akulu Ake Cholesterol!

Chifukwa chake, cholesterol ndi mankhwala a lipid, ndiye kuti, mafuta. Mawuwa amachokera ku mawu awiri achi Greek, omwe amamasulira kuti "bile" ndi "hard". Katunduyu adalandira dzina lake, chifukwa kwa nthawi yoyamba idapezeka yolimba m'miyala yamatayala. Kupitilira 65% ya cholesterol imapangidwa ndi chiwindi cha munthu, china chilichonse chimabwera ndi chakudya.

Mwinanso, tsopano ambiri adzadabwa kuti thupi lathu lomwe limatha kutulutsa "mdani" wamkulu chotere. Koma zoona zake, thupi lathu limakhala logwirizana komanso lozama momwe chilichonse chaching'ono chimathandizira. Cholesterol, mwachitsanzo, ndi chofunikira kwambiri pazinthu zopanga ma cell ndi makhoma. Iye, kwenikweni ndi "zomangamanga." Kuphatikiza apo, chinthuchi chimatha kukhalabe ndi madzi enaake mu maselo, kunyamula zinthu zofunikira kudzera muzimba, ndikumangirira ziphe zoopsa, kusasokoneza momwe thupi limagwirira ntchito. Zodabwitsa, eti?

Chifukwa cha lipid iyi, makina onse opanga mahomoni ogonana (testosterone, estrogen, progesterone) akhazikitsidwa. Kuphatikiza apo, cholesterol imakhudzidwa ndikupanga mahomoni cortisol, omwe, nawonso, amachititsa kagayidwe ndi kupanga vitamini D. Omaliza amawongolera bwino phosphorous ndi calcium kuti akhalebe ovuta kwama minofu.

Tilankhula za zakudya zomwe zimakweza cholesterol m'magazi pang'ono, koma pakadali pano tikuyang'ana pazabwino za chinthuchi. Dziwani kuti ndi thandizo lake kuti njira yopanga ma bile acids, yomwe imalola kukonzedwa kwamafuta, imayambitsidwa m'chiwindi.

Kafukufuku waposachedwa ndi asayansi otsogolera atsimikizira kuti cholesterol imakhudza kwambiri masomphenya aumunthu ndi luso la malingaliro.

Ndizosadabwitsa kuti chinthu chofunikira ngati ichi chimatha kuyambitsa mavuto ambiri azaumoyo. Koma nkhaniyo, monga nthawi zonse, imakhala yofanana.

“Zabwino” ndi “Zoyipa”

Cholesterol imagawika kukhala "yoyipa" komanso "yabwino." Thupi lenilenilo palokha, lingaliro lonse ndi lomwe limazunguliridwa. Zindikirani kuti mawonekedwe ake osakhazikika, lipid singathe kudutsa thupi. Imayendetsedwa ndi lipoprotein, omwe ndi mafuta komanso mapuloteni ambiri. Mitundu iyi imatha kupulumutsa cholesterol ku selo iliyonse.

Lipoproteins

Zinthu izi zimakhala ndi mawonekedwe ofanana, koma mawonekedwe osiyanasiyana, kukula kwake ndi kachulukidwe. Pali mitundu inayi ya mitundu yawo: okwera, otsika komanso otsika kwambiri, komanso ma chylomicrons.

Kodi zimagwira bwanji? Mamolekyu apamwamba kwambiri amayendetsa cholesterol m'thupi lonse, komwe amagwira ntchito yofunika kwambiri ndikupindulitsa munthu. Nthawi yomweyo, mamolekyu otsika kwambiri amayenda m'njira yomweyo ndikusonkha zochuluka zonse zomwe zimaperekedwa kwa chiwindi kuti ziwonongeke kapena kuchotsedwa.

Chifukwa chake, mamolekyu apamwamba kwambiri amatha kusungunuka m'thupi mosavuta ndikupanga zotsalira za chinthucho. Pakadali pano, tinthu tating'onoting'ono tambiri timakhala tambiri. Kuphatikiza apo, amapanga zinthu zambiri zotsalira. Ndi chifukwa cha ichi kuti cholesterol imagawidwa kukhala "yoyipa" komanso "yabwino". Tinthu tating'onoting'ono tambiri timatha kuphatikiza m'magulu ndipo timasinthika kukhala zigawo zodziwika bwino zomwe zimayambitsa matenda ambiri.

Zinthu zopangidwa ndi nyama

Nanga, ndi zakudya ziti zomwe zimachulukitsa cholesterol m'mwazi wa munthu? Tiyeni tiyambire poyang'ana pa nyama yophika yomwe anthu ambiri amamuzunza. Nkhumba, tsekwe, bakha, mwanawankhosa, mafuta anyama, zodzikongoletsera, masoseji, nyama yophika, nyama yofuka - zonsezi ndizinthu zoyipa zomwe siziyenera kuonekera pagome la munthu amene akuwonetsetsa zaumoyo wawo. Aloleni zikhale zanu zokometsera zomwe zingakhale zokhazokha mu nthawi ya tchuthi. Kuchokera pazakudya za tsiku ndi tsiku, mndandanda wonse pamwambapa uyenera kuchotsedwa. Mutha kusintha m'malo mwa nyama yotsekemera ndi nyama yamwana wamchere, nyama yankhumba ndi ham. Koma zopangidwa ndi nyamazi siziyenera kukhala zochulukirapo.

Ponena za chakudyacho, mitundu yabwino kwambiri ya nyama ndi nkhuku, kalulu, kalulu, masewera ndi mtundu wina. Nthawi yomweyo, simuyenera kudya zakudya zopitilira katatu pa sabata.

Ndipo, chabwino, musaiwale za njira yophika. Palibe chifukwa chomwe muyenera kuthira nyama kuti muzidya chakudya chokhazikika. Ndi bwino kuwuphika mu nthunzi kapena madzi, kuphika mu uvuni kapena mphodza. Kenako zidzabweretsa phindu lalikulu komanso kuvulaza pang'ono.

Zakudya zam'nyanja

Mukufuna kudziwa zakudya ziti zomwe zimakweza cholesterol yamagazi mwachangu komanso moyenera? Izi, zachidziwikire, ndi nsomba zam'nyanja, koma pokhapokha ngati mumakonda kwambiri. Ma nsomba ambiri amakhala athanzi, koma ngati mumadya kwambiri, amatha kudzutsanso lipid pamafunso. Osamagwiritsira ntchito nkhandwe, shrimp, nkhanu, squid, ndi zina. Koma nthawi yomweyo, nsomba zam'madzi zitha kudyedwa pafupifupi tsiku lililonse, ndipo sizibweretsa vuto lililonse, chifukwa zili ndi ma omega-3 acids omwe ndi othandiza kwambiri kwa anthu. Ponena za njira yophikira, timatsatira malamulo omwewa monga pamwambapa: palibe mbale yokazinga, kuphika kokha, kuwiritsa kapena kuwotcha.

Zinthu zamkaka

Zinthu zomwe zimachulukitsa cholesterol ya magazi zimaphatikizapo zinthu zamkaka mwachangu. Kirimu wowawasa, mkaka, kirimu, ayisikilimu, mkaka wokhala ndi mkaka ndi tchizi zimatha kuwononga thanzi ngati zimamwa kwambiri. Chachikulu apa ndikukumbukira kuti sizoyenera kuti mkaka wonse ukhale wopanda chakudya. Zingakhale zomveka kuti muchepetse mafuta omwe amakhala ochepa. Kenako simudzasiya mbale zabwino.

Ndi zakudya ziti zomwe zimawonjezera cholesterol yamagazi moyenera? Izi, mwachidziwikire, ndi dzira la dzira, lomwe ambiri amalangizidwa kuti akane. Pogwiritsa ntchito pafupipafupi, imatha kuwonjezera kwambiri kuchuluka kwa lipid. Ndikofunika kusiya izo kwathunthu pamaso pa matenda a mtima ndi mitsempha yamagazi, komabe, popewa, mutha kuchepetsa kugwiritsa ntchito kwake kangapo. Mapulogalamu a dzira amalimbikitsidwa kuwonjezera chakudya nthawi zonse, koma osapitilira katatu pa sabata.

Masamba ndi zipatso

Zachidziwikire kuti mukufuna kudziwa zakudya zomwe zimakweza cholesterol yamagazi ndi ziti zomwe sizipezeka. Ndi zomwe tikambirana tsopano. Nkhani yabwino ndiyakuti mumatha kudya masamba ndi zipatso zilizonse. Tiyenera kukumbukira kuti amabweretsa zabwino zabwino kwambiri. Ngati izi sizingatheke, aziwadyetsa, kuwawotchera kapena madzi. Ngati mumaphika chakudya chokazinga kwambiri motsatira malamulo onse, ndiye kuti mutha kuyerekezera ndi zinthu zina zofunika kuzakudya zomwe zamwedwa. Koma kumbukirani kuti izi sizikugwirizana ndi ma fries ochokera ku lesitilanti yachakudya yapafupi kwambiri.

Mbewu za mpendadzuwa ndi mtedza

Uku ndi mtundu wina wa chakudya womwe udzakhale wathanzi kwambiri. Mtedza umakhala ndi ma asidi ambiri othandiza, omwe amangokhala osakwanira m'thupi la munthu. Pankhaniyi, ndibwino kupatsa chidwi osati zakudya zokazinga, koma zouma. Kuti mtedza uzisangalala, uyenera kuyikidwa m'madzi ozizira kwakanthawi.

Musadzikakamize nokha kudya izi ngati simukufuna. Onetsetsani kuti mwayesa kuwonjezera iwo pang'ono ku saladi, mchere, ndi casseroles. Simudzazindikira zochepa izi, koma thupi lanu lingayamikire chisamaliro chotere.

Ndi zakudya ziti zomwe zimawonjezera mafuta m'thupi? Tidayamba kuyika mndandandandawu ndi nyama ndikupitiliza ndi sopo wambiri. Tidzanena nthawi yomweyo kuti azisiyidwa. Monga lamulo, ambiri a ife timakonda kuphika motere, koma muyenera kuyang'ana zosankha zina, chifukwa thanzi ndilofunika kwambiri. Ndikofunika kusinthira ku msuzi wamasamba ndi nsomba, zomwe zimabweretsa zabwino kwambiri mthupi. Kumbukirani kuti simukuyenera kugwiritsa ntchito kukazinga. Ngati mumaphika nyama chifukwa cha msuzi, onetsetsani kuti mwachotsa chokocha chapamwamba kwambiri, chifukwa chili ndi mafuta ambiri. Mfundo yofunika kwambiri yomwe nthawi zambiri imanyalanyazidwa ndikuti nkhuku ziyenera kuphikidwa nthawi zonse popanda khungu. Sitikulimbikitsidwanso kukometsa maphunziro oyamba ndi kirimu kapena kirimu wowawasa.

Chifukwa chake, tikupitilizabe kudziwa kuti ndi zinthu ziti zomwe zimachulukitsa cholesterol "yoyipa" m'magazi. Inde, wina sangathe kulephera kutchula mbale zakumaso: mbatata yokazinga, pilaf, mbatata, pasitala, zina zambiri zoterezi nthawi zambiri zimakongoletsedwa, koma sikuyenera kuzichita tsiku lililonse. Kuphatikiza apo, nthawi zonse amakhala ndi mafuta kwambiri, zomwe zimakhudza boma lamthupi sizabwino kwambiri. Kuti muchepetse cholesterol yambiri, muyenera kupanganso momwe mungaphikitsire maphunziro achiwiri.

Muyenera kugula boiler pompopompo ndikuphunzira momwe mungagwirire ntchito ndi uvuni. Simungathe kusokoneza ntchito yanu ndipo nthawi yomweyo mugulitse wophika pang'onopang'ono yemwe angakutumikireni komanso thanzi lanu. Ndikofunika kuphika maphunziro akuluakulu popanda mafuta konse, koma ngati izi sizingatheke, gwiritsani ntchito pang'ono. Samalani ndi mtundu wake. Iyenera kukhala ozizira osindikizidwa. Maolive nawonso ndi abwino.

Mukamasankha mbale yam'mbali, muyenera kulabadira buckwheat ndi oatmeal, nyemba, mpunga wakuda kapena bulauni.

Tidakambirana pamsankhayo woyamba pamndandandawo. Tsopano tiyeni tikambirane za zakudya ziti zomwe zimachulukitsa cholesterol "yoyipa" m'magazi. Izi, zoona, ndi mafuta.

Kuti muchiritse kapena kupewa, muyenera kuchepetsa kumwa kwa kanjedza, kokonati kapena batala. Ndi bwino kungowasiya. Dziwani kuti mafuta a kokonati ndi mafuta a kanjedza alibe cholesterol, koma zinthu izi zimapangitsa kunenepa kwambiri, zomwe zingasokoneze kwambiri lipid yomwe mukukambirana.

Ngakhale mutalephera kupereka mafuta kwathunthu, onetsetsani kuti mwagula zinthu zabwino. Sankhani mankhwala oyamba osafotokozera. Mafuta oterowo sagwiritsidwira ntchito kuphika kwina, koma kuwonjezera pa mbale zatsopano.

Tonse tikudziwa kuti soya, mpendadzuwa kapena batala la peanut zimatha kupezeka paliponse, koma samalani ndi mafuta monga amaranth, sesame ndi hemp. Amatha kupezeka mosavuta m'masitolo ogulitsa zakudya.

Confectionery

Ndi zakudya ziti zomwe zimawonjezera mafuta m'thupi? Pomaliza, tinafika pazakudya zabwino komanso zabwino kwambiri, zomwe ndi za confectionery. Mwa njira, chifukwa cha iwo, thanzi limatha kuwonongeka pakapita miyezi yambiri.

Ndikofunika kwambiri kusinthanitsa ndi mkate kuchokera ku ufa wa wholemeal, ndimbewu zonse kapena chinangwa. Ndikofunika kupatsa chidwi ndi mkate ndi zofinya zopangidwa kuchokera ku ufa wa rye. Muthanso kuwonjezera dzungu, poppy kapena nthangala za sesame ku mkate.

Muyenera kudziwa zambiri zakupanga nokha mkate. Monga lamulo, iwo amawuma pang'onopang'ono pamoto wochepa. Onetsetsani kuti mwasiya makeke, makeke, makeke ndi masikono.

Koma ndi zakudya ziti zomwe zimawonjezera cholesterol yamagazi "abwino"? Nthawi zambiri, izi ndi zakumwa zomwe zimakhala ndi mkaka kapena mkaka. Ngati mugwiritsa ntchito mosamala, mutha kusintha thanzi lanu. Koma ndi milid yayikulu kwambiri ya milomo yomwe ikukambidwa, ndibwino kusiya khofi ndi mowa.Kumwa tiyi wokhazikika wopanda shuga ndikulimbikitsidwa. Muyeneranso kukonda tiyi wobiriwira. Nthawi ndi nthawi muyenera kugwiritsa ntchito timadzi tokhathamira tatsopano ndi madzi amchere. Ndikofunikira kuwunika momwe madzi amagwiritsidwira ntchito.

Tikudziwa kuchokera pamndandanda womwe zakudya zimachulukitsa cholesterol yamagazi, koma sitinafotokozerepo zinthu zoyipa monga mayonesi ndi masuzi. Tiyenera tinene nthawi yomweyo kuti sizoyenera kupereka iwo okha, komanso tchipisi, mtedza wamchere, mipiringidzo ya chokoleti, chakudya kuchokera kumalo ogulitsa chakudya ndi zinthu zomalizidwa. Zonsezi ziyenera kuletsedwa ngati mukufuna kuchira.

Chifukwa chake, lero taphunzira zakudya zomwe zimawonjezera mafuta m'thupi m'magazi, ndi ziti zomwe zimatsika. Kuchokera pamenepa zitha kutsimikizika kuti zinthu zomwe zimakhala ndi mafuta ambiri omwe amakhala ndi mafuta ambiri zimakulitsa lipid "yoyipa". Ngati mumasamala za funso la kuchuluka kwa cholesterol, ingokhalani kudya zakudya zoyenera komanso kufunika kotsatira zakudya zinazake kumangochitika zokha.

Anthu ambiri sanyalanyaza malingaliro akuti kusinthana ndi zakudya zabwino. Koma ndiwothandiza m'malo mankhwala. Tsoka ilo, ndizosavuta kuti odwala azidzipaka okha ndi mankhwala opangira mankhwala kuposa kuti akhalenso athanzi mwanjira yachilengedwe. Ndipo tsopano tikuwona kuti mulingo wabwinobwino wa cholesterol ukukwera mpaka 5 mmol / L, ukuwonjezeka pang'ono - mpaka 6.5 mmol / L, wovuta - mpaka 7.7 mmol / L, wowopseza moyo - wopitilira 7.7 mmol / L.

Zingakhale zothandiza kudziwa kuti si zakudya zokha zomwe zingayambitse cholesterol. Zakudya zopanda thanzi komanso zoperewera, kusachita masewera olimbitsa thupi, kunenepa kwambiri, kumwa mowa mwauchidakwa, komanso zina zomwe zimatengera cholowa m'malo zimatha kuyambitsa izi.

Mulimonsemo, kumbukirani kuti pankhondo yolimbana ndi cholesterol, zimatengera inu!

Maswiti ndi makeke

Zinthu za Confectionery - monga makeke amchere, masikono, makeke, maswiti - zimakhala ndi zinthu zingapo zomwe zingayambitse kuchuluka kwa cholesterol. Izi zikuphatikiza batala, kirimu wokwapula, margarine ndi mafuta ena ophweka omwe amachepetsa ndikulimbikitsa kuchepa kwa lipid m'thupi.

Ndi kumwa mwadongosolo kwa zinthu izi, chiopsezo cha kunenepa kwambiri chikuwonjezeka. Kunenepa kwambiri, kumayambitsa matenda ambiri oyipa - matenda ashuga, matenda a mtima, atherosulinosis. Izi zonse zomwe zimagwirizanitsidwa, zimatha kutsutsana komanso zimatha kukulitsa kukula kwa wina ndi mnzake.

Gulu lazopanga izi ndi cholembera mu kuchuluka kwa cholesterol kuchuluka. Choyamba, chifukwa cha ubiquity wake komanso kuchuluka komwe zinthuzi zimadyedwa. Chochita chachikulu cha kuphatikiza kwazomwe zimapangidwa ndi mafuta a hydrogenated, omwe amapangidwa pambuyo poti azisenda magawo angapo mu mafuta omwewo. Kuphatikiza apo, chakudya chofulumira chili zamankhwala.

Hamburger, masangweji, shawarma, burritos - zonsezi sizimangokhudza mbiri ya cholesterol yokha, komanso ziwalo zina ndi machitidwe. Gastritis, dyspepsia, zilonda zam'mimba zimayamba.

Zakudya zazing'ono zamchere zamchere

Zakudya zamchere zokhala ndi mchere, monga chakudya chamchere chambiri, zimasokoneza kusokonekera kwa zamagetsi komanso thanzi la mtima. Kudya kwambiri kwa mchere ndi chimodzi mwazifukwa zomwe zimapangitsa kuti magazi azikhala ochepa komanso kuti azikhala ndi matenda oopsa kwa odwala. Kumbuyo, limodzi ndi njirayi, cholesterol imadzuka, makamaka kachigawo kakang'ono kwambiri.

Chips ndi zokhwasula-khwasula zili trans mafuta, zopatsa mphamvu zamagalimoto ndi zinthu zochepa zachilengedwe zothandiza m'thupi. Izi zomwe zimakhala ndi cholesterol yowonjezera yamoto ndizoletsedwa.

Beer, champagne ndi zakumwa zoziziritsa kukhosi

Zakumwa zokoma za kaboni zimaphatikizapo shuga wambiri komanso zopatsa mphamvu zamagetsi zingapo. Izi zimakhudza njira zama metabolic ndi metabolism, motero, izi siziyenera kuperekedwa kuchakudya.

Ponena zakumwa zoledzeretsa, ndikofunikira kufotokozera mtundu wawo ndi kuchuluka kwake, komwe kumaloledwa kwa hyperlipidemia. Mowa wamphamvu umaletsedwa. Zimathandizira kuti amasulidwe a "zopanda pake" mphamvu, kuchepa kwa zamadzimadzi ndi metabolism, kuwonjezeka kwa magazi komanso kuledzera kwathunthu.

Zakumwa zoledzeretsa zochepa zimaloledwa pazochepa, zochizira. Zothandiza ndi vinyo wofiira wouma. Ngati mutamwa magalamu 50 aliwonse kwa masiku awiri, zimakhudza mtima wamtima - kuthana ndi magazi ndikupereka magazi ku ziwalo za ischemic ndipo ziwalo zimayenda bwino.

Caviar wofiyira ndi wakuda

Inde, cholesterol ilidi pamasewera a nsomba. Komabe, limodzi ndi mafuta awa, zinthu zambiri zimapezeka momwe zimapangidwira, zomwe, ndi cholesterol yambiri, zimatha kutsutsana, zimathandizira kubwezeretsa ndikuyeretsa kwamoyo. Red caviar ndi wolemera mu Omega-3 ndi Omega-6 polyunsaturated mafuta acids, omwe ali angioprotectors, kuwonjezera misempha elasticity, zimayambitsa machitidwe a kusinthika ndi kuyeretsa kwa endothelium.

Mu caviar, kuvulaza kuli monga phindu - iwo, ndiye kuti, amathetsana wina ndi mnzake. Chifukwa chake, kugwiritsa ntchito mankhwalawa akhoza kuloledwa pang'ono, koma mwamphamvu atakambirana ndi dokotala.

Chiwindi ndi ziwalo zina za nyama

Ndi cholesterol yayikulu, zakudya monga chiwindi, ng'ombe ndi nkhumba, khungu la nkhuku, ndi zinthu zina zonse zimaphatikizidwa muzakudya. Zochepa "nyama yofiira" - makamaka nkhumba. Nyama ya mbalame ndiyosavulaza. Muli ochepa ma calories, ochepa mafuta, ndipo nthawi zambiri amaphatikizidwa muzakudya zamitundu mitundu.

Chisamaliro chapadera chiyenera kulipidwa pazinthu zamkaka - amaloledwa kusiya malonda okhala ndi mafuta ochepa komanso mkaka wamafuta azakudya.

Mafuta a Trans - mafuta owopsa kwambiri a mtima ndi mitsempha yamagazi

Mafuta a Trans ndi malo a chakudya cha nyama komanso masamba muzakudya zingapo. M'mapangidwe awo, ndi ma lipids achilendo, chifukwa m'thupi la munthu mulibe ma enzymes apadera omwe amatha kuwabaya.

Kumapeto kwa zaka zana zapitazi, gulu la asayansi ochokera ku Yunivesite ya Amsterdam adafufuza zamafuta a trans ndi udindo wawo pokonza matenda a atherosulinosis. Zidadziwika kuti pansi pa zochita zawo pali kuchepa kwa cholesterol ya HDL ("yabwino") komanso kuwonjezeka kwa cholesterol "yoyipa" - LDL.

Kuphatikiza apo, mafuta a trans ndi zina mwazomwe zimapangitsa kunenepa kwambiri. Amatha kutha kuchepa kwa chiwopsezo cha minyewa kupita ku insulin, potero chikuyambitsa pathogenesis ya matenda a shuga. Amathandizira pakukula kwa matenda a mtima (matenda a mtima) - chifukwa cha zovuta zomwe zimachitika m'matumbo am'mimba, komanso chiwopsezo cha matenda amtima. Tsopano mayiko ambiri otukuka akuletsa kugwiritsa ntchito mafuta mu chakudya.

Musanagule kumsika uliwonse, ndikofunikira kuti muphunzire mosamala kapangidwe kazomwe zidasankhidwa. Ngati mafuta a trans awonetsedwa pamenepo, ngakhale ochepa, muyenera kupewa kugula malonda.

Pomaliza, timaganizira za tebulo lomwe limafotokoza kuti ndi zakudya ziti zomwe zimachulukitsa cholesterol komanso momwe chiwopsezo cha njirayi imakhalira pazogulitsa payekha.

Chidule tebulo la cholesterol yolimbikitsa zakudya

M'kholamu mtundu wofiira Mndandandawu umawonetsa zinthu zomwe cholesterol yake imakhala yopindulitsa pazotsatira za lipid metabolism. Izi zimayenera kutayidwa kapena kuchuluka kwake kochepa. Wachikasu Zakudya zolembedwa zomwe zimaloledwa kudya ndi cholesterol yayikulu, koma mosamala, zochepa komanso pokhapokha mutakambirana ndi dokotala wazambiri.

Zakudya zabwino ndizomwe zimalepheretsa kukula kwa atherosulinosis ndi cholesterol yapamwamba (HDL ndi LDL). Kuwona kwa zakudya zamasamba muzakudya, zipatso zatsopano, kabichi ndi masamba ena, kuphatikiza zonunkhira, zokazinga, kusuta komanso mchere wambiri ndi njira yofunikira kwambiri yathanzi komanso yabwinobwino.

Mfundo yogwira ntchito

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Kodi zakudya zimachulukitsa bwanji cholesterol? Kuti timvetsetse momwe amagwirira ntchito pa thupi, ndikokwanira kukumbukira mtundu wake wa chinthu. Ndi piritsi yachilengedwe, mowa wa lipophilic wachilengedwe, womwe umapezeka m'zigawo za zinthu zambiri zamoyo. Chosiyana ndi mbewu ndi bowa. Likukhalira kuti ndi gawo la chakudya chilichonse chomwe chidachokera kuchi nyama ndipo limalowa m'matumbo amunthu, ndipo kuchokera pamenepo kulowa m'magazi.

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Komabe, izi sizitanthauza konse kuti zonse zopangidwa ndi nyama zimachulukitsa cholesterol. Ndikofunikira kuganizira mfundo ziwiri.

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Choyamba, imakhala ndi muyeso wosiyana, pomwe kusiyana kwake ndikofunikira. Mwachitsanzo, 570 mg imagwera pa 100 g ya dzira la nkhuku, ndipo 1 mg yokha yofanana ndi tchizi yopanda mafuta.

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Kachiwiri, zina mwazinthu zomwe zimachokera ku nyama zimakhala ndi mafuta ochulukirapo a 3, ndipo mothandizidwa ndi iwo, siziwopseza, koma kothandiza cholesterol yapamwamba, yomwe imakhudza bwino dongosolo la mtima. Izi zimaphatikizapo mitundu yambiri ya nsomba ndi mafuta ochepa amkaka.

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Mapeto

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Zinthu zomwe zimachokera ku nyama sizitha kusiyidwa kwathunthu ndi zakudya chifukwa zimakhala ndi cholesterol. Muyenera kudziwa momwe kuchuluka kwake kuliri pamatsamba (kugwiritsa ntchito kwawo ndikosavulaza), ndipo momwe mulibe zambiri (amangofunikira kuchepetsedwa ndikugwirizana ndi kudya kwatsiku ndi tsiku).

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Ndikofunikira kusiyanitsa zakudya zomwe zimakweza cholesterol yabwino komanso zomwe zimatulutsa cholesterol yoyipa. Zoyambirira ziyenera kuphatikizidwa muzakudya, zotsalazo siziyenera kuphatikizidwa.

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Zofunika

Ndi hypercholesterolemia

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Ngati, ndi kuchuluka kokwanira kwa cholesterol m'magazi (oposa 5.2 mmol / l), mukupitiliza kudya zakudya zomwe zimachokera ku nyama zomwe zimakweza kwambiri, chiopsezo chokhala ndi atherosclerosis, ischemia ndi vuto la mtima limachulukana kangapo. Pakusintha kwa zakudya za anthu otere, thanzi lawo limachepa kwambiri: kukakamizidwa kumayamba, tachycardia imayamba, ndipo kulemera kwa thupi kumawonjezeka.

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Ndi atherosulinosis

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Ndi matenda awa, zophukira zimakhazikika pamakoma amkati am'zombo, zomwe sizinthu zina kuposa makhwala a LDL omwe amayamba. Ngati nthawi yomweyo mupitiliza kudya chakudya chomwe chimawonjezera cholesterol yoyipa, padzakhala mitundu yambiri. Zotsatira zake, zimatsogolera kuti magazi azitseketsa magazi, zomwe zimatha kugunda, kugunda kwa mtima, ngakhale kufa.

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Ndi matenda ashuga

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Kukweza kwa magazi kumapangitsa kuti mafuta asokonekere m'thupi. Zotsatira zake, kuchuluka kwa lipids kumawonjezeka. Chifukwa chake, omwe amakhala ndi matenda ashuga ndi atherosulinosis, kunenepa kwambiri, matenda oopsa komanso matenda ena. Pamenepa, anthu omwe ali ndi vuto lotere amafunika kuti asangowerengera kuchuluka kwa mkate muzogulitsa ndikuzindikira index ya glycemic, komanso kudziwa omwe ndi omwe amawonjezera kuchuluka kwa LDL m'magazi kuti athe kugwiritsa ntchito.

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Mwachitsanzo, chiwindi cha nkhuku GI ndi 0, ndipo odwala matenda ashuga sawona kuti ndikofunikira kuti azichotsa pakudya kwawo. Koma pa 100 g yazogulitsa zamtunduwu zimakhala ndi 492 ml ya cholesterol - ndipo ichi ndi chizindikiro chachikulu chosonyeza kuti kugwiritsidwa ntchito kwake kuyenera kukhala kochepa.

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Mukamachepetsa thupi

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Kupangira chakudya chotsatira, kuchepa thupi nthawi zambiri kumachotsa zakudya zakunyumba zokhala ndi mafuta ambiri. Pansi pa chiletso pali mwanawankhosa, masoseji, nkhumba, zambirimbiri, nkhuku (bakha, tsekwe), nsomba zam'madzi, mkaka wophika wokazinga, kirimu wowawasa, zonona. Ngati mukuyang'ana pagome la cholesterol, ndiye kuti mulingo wake sudzakhala wokhazikika. Ndipo zonse ndizosiyana ndi zakudya zamafuta ochepa, zomwe zimaloledwa ndi zakudya zambiri: nkhuku, nsomba za mumtsinje, kefir wopanda mafuta okhala ndi tchizi chanyumba, etc. Amakhala ndi cholesterol yochepa.

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Pali zosiyana. Mwachitsanzo, mukamachepetsa thupi, timalimbikitsidwa kudya ng'ombe ndi nyama yamphongo, koma atherosulinosis - ayi. Amakhala ndi mafuta ochepa, komanso mafuta ambiri a cholesterol. Ndipo mosinthanitsa: mu zakudya, mitundu yamafuta am'madzi yoletsedwa, ndipo ndi kuchuluka kwa LDL ndikulimbikitsidwa, chifukwa zimakhala ndi omega-mafuta athanzi.

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Kwa matenda aliwonse a mtima dongosolo, akatswiri azakudya amalimbikitsa kupatula zakudya kuchokera kuzakudya zomwe zimakulitsa cholesterol yoyipa. Amakulitsa mkhalidwe wa wodwalayo.

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Milandu yapadera

Mu ana

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Mwamtheradi kwa ana onse - onse athanzi komanso ophatikizidwa osiyanasiyana - ndikofunikira kudya zakudya zomwe zimakulitsa kuchuluka kwa lipoproteins yapamwamba, ndikuchepetsa zakudya zomwe zimapangitsa kuchuluka kwa LDL. Zakalezo zimapatsa mwana chizolowezi chokhala ndi mafuta a thanzi tsiku ndi tsiku (omega-3), omwe amathandiza kwambiri pakukula kwa thupi la mwanayo. Zotsirizirazi nthawi zambiri zimakhala ndi zotsutsana ndi ziwalo zomwe zikukula. Komanso, zakudya zotere ziyenera kutsatiridwa ndi aliyense amene, kuyambira ali mwana, ali ndi vuto la matenda amtima.

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Chiwerengero cha ana tsiku lililonse chakudya sichidapitilira 250 mg. Ndi kuchuluka kwa LDL, baryo imatsikira mpaka 200 mg.

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Mwa akazi

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Amayi m'miyoyo yawo yonse amakumana ndi kuphulika kwakukuru kwa mahomoni kangapo (kutenga pakati, kubereka, kusamba). Izi zimayambitsa kunenepa kwambiri, matenda ashuga, atherosulinosis ndi matenda ena. Chifukwa chake, amangofunikira kutsatira zakudya zomwe zili zoletsedwa pazakudya zomwe zimachulukitsa cholesterol. Chodabwitsa chakudya choterocho ndikuti nkofunikira kuti muchepetse ngakhale zinthu zomwe zimapangitsa kuchuluka kwa lipoprotein (mwachitsanzo mafuta amitundu yamitundu), chifukwa ndizambiri zopatsa mphamvu. Njira yakutuluka - ngati nkotheka, m'malo mwake ndi mafuta a masamba (mafuta a maolivi, mtedza, mapeyala)

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Chiwerengero cha akazi tsiku lililonse chakudya sichiposa 300 mg. Mulingo waukulu wa LDL - 250 mg.

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Mwa amuna

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Mosiyana ndi azimayi, amuna sangakane zakudya zomwe zimachokera popanda nyama. Izi ndizovuta kwa iwo, ndipo akatswiri akukhulupirirabe kuti njira zakulera za abambo zimavutika ndi izi. Chifukwa chake, kwa iwo, chikhomo chachikulu pakusankha kwawo ndi mtundu wa lipoprotein - ali ochepa kapena otsika. Zoyambazo ziyenera kuphatikizidwa muzakudya, zotsalazo ziyenera kuyang'aniridwa kuti chizolowezi cha kudya tsiku lililonse sichitha kupitirira (kwa amuna ndizofanana ndi akazi, onani pamwambapa).

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Okalamba

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Pambuyo pa zaka 50, chiopsezo chopanga CVD chikuwonjezeka, ndipo funso la kusankha koyenera kwa zinthu zathanzi komanso nthawi yomweyo thanzi labwino limakhala lofunikira kwambiri kuposa kale. Moyenerera sayenera kupatulidwa kapena kuchepera kwambiri iwo omwe amachulukitsa cholesterol yoyipa m'magazi. Koma kuwonjezera kuchuluka kwa lipoproteins zopindulitsa kuyenera kuphatikizidwanso m'zakudya. Samangolimbitsa makhoma amitsempha yamagazi, omwe amakhala osalimba m'zaka zapitazi, komanso amathandizira kusintha kwa magazi m'magazi (kuchepetsa LDL). Amaperekanso thupi ndi mafuta achilengedwe a polyunsaturated mafuta omwe amachedwetsa kukalamba.

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Kuchuluka kwa tsiku ndi tsiku pambuyo pa zaka 50 sikupitilira 300 mg (ndipo kokha ndi zinthu zochokera "mndandanda wobiriwira"). Akuluakulu LDL - 200 mg.

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Zinthu zonse zomwe zimachulukitsa cholesterol yamagazi zimagawidwa mndandanda waukulu, zomwe ziyenera kukhala chikumbutso kwa aliyense amene ali ndi vuto la mtima. Palinso gawo lina lachinayi, koma ndilosiyana pang'ono ndi linalo.

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Mndandanda wobiriwira

Zomwe zimaphatikizidwa: zakudya zomwe zimapangitsa cholesterol yabwino.

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1. Nthawi zonse muzikhala ndi zakudya zanu.
2. Usodzi nsomba, nyama ndi nsomba zam'nyanja.
3. Njira zina zophikira zimaloledwa, koma osati zothandiza.
4. Frying ndizoletsedwa.
5. Yang'anirani kuti mulingo wa cholesterol womwe umadyedwa upitilira tsiku lililonse.

Mawonekedwe awo: Muli ndi omega-mafuta athanzi (PUFAs).

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Zokhudza thupi:

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• musachulukitse milingo ya LDL - HDL yokha,
• limbitsa makhoma amitsempha yamagazi
• yeretsani ku malo a atherosrance
• letsa kukula kwa ma CVD ambiri.

Mndandanda woyamba wobiriwira ndi zakudya zokhala ndi cholesterol:

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• carp, nsomba zamtchire, pollock, halibut, sardines mu mafuta, sturate sturgeon, herring, mackerel, tuna, eel, trout, pike,
• kefir (1%), Whey, tchizi chopangidwa ndi kunyumba (osati oposa 4% mafuta), tchizi chamafuta ochepa,
• nsomba, nsomba zazinkhanira,
• mwanawankhosa.

Mndandanda wachiwiri wobiriwira ndi zakudya zopanda mafuta a cholesterol:

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• mapeyala, malalanje,
• Mphukira za brussels, mbatata zokoma, biringanya,
• mafuta osavomerezeka a azitona ndi canola,
• walnuts, amondi, hazelnuts, mtedza, pistachios,
• mpunga wa bulauni
• soya, lima ndi nyemba zofiira,
• tiyi wobiriwira ndi wakuda
• chokoleti chowawa,
• zipatso (zonse wowawasa).

Ngati kuyezetsa magazi kukuwonetsa kuti mulingo wa HDL ndi wocheperako (kwa azimayi, p, blockquote 41,0,0,0,0 ->

Mndandanda wachikaso

Zomwe zimaphatikizidwa: zinthu zomwe, pogwiritsa ntchito moyenera komanso moyenera, sizikuwonjezera mafuta m'thupi.

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1. Phatikizani zakudyazo katatu pa sabata sabata zochepa.
2. Nyama yaphika kapena yokazinga, chithupsa, kuwira, kuphika, koma osaphika.
3. Musanatulutse m'mafuta ndi khungu, muzitsuka bwinobwino.
4. Zinthu zopangidwa mkaka zizikhala za mafuta apakatikati, monga zachilengedwe momwe zingathere.
5. Mazira - 1 pc. osaposa 2 kawiri pa sabata. Zakudya zomwe zimakondedwa: zokhala ndi mazira, zokhomedwa, zopindika mazira. Ndiosafunika kuwiritsa kwambiri.
6. Yang'anirani kuti mulingo wa cholesterol womwe umadyedwa upitilira tsiku lililonse.

Zomwe zimapangidwira: cholesterol yapakati, ndi magwero a mapuloteni athanzi.

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Zokhudza thupi kugwiritsa ntchito moyenera:

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• amakulolani kuyang'anira pakati pa cholesterol yabwino ndi yoyipa,
• akachepetsa thupi, amathandiza kuteteza minofu,
• zothandiza matenda ashuga.

Mndandanda "wazakudya" womwe umakulitsa kuchuluka kwa LDL:

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• masewera (dee agwape, venison),
• nkhuku
• yogati yachilengedwe,
• kefir (oposa 1%, koma ochepera 3%),
• mkaka wa mbuzi
• nyama yamahatchi
• nyama ya kalulu
• bere la nkhuku
• mkaka (oposa 2% ndi ochepera 3%),
• kirimu (ochepera 30%),
• tchizi tchizi (ndi mafuta aliwonse),
• nkhuku zoweta
• mazira.

Zogulitsa kuchokera pamndandanda wachikasu zimawonjezera cholesterol pokhapokha ngati mumagwiritsa ntchito kwambiri komanso zochuluka. Chifukwa chake, amafunika kuti azitha kuchepetsa zakudya.

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Mndandanda Wofiyira

Zomwe zimaphatikizidwa: zakudya zomwe zimakweza cholesterol yoyipa.

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1. Ndi zoletsedwa kugwiritsa ntchito mtundu uliwonse.
2. Afunika kupeza njira yofananira: m'malo mwa ng'ombe ndi nkhumba - bere la nkhuku, m'malo mwa mafuta mkaka wamafuta - mafuta ochepa, etc.
3. Ngati pakufunika kuwadya (pa phwando kapena pazifukwa zamankhwala), musagwiritse ntchito molakwika. Kutumiza Kukula - Min. Chotsani mafuta onse nyama.

Zomwe zimapangidwira: cholesterol yayikulu ndi mafuta.

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Zokhudza thupi:

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• onjezani zomwe zimakhala ndi lipoprotein yotsika kwambiri m'magazi,
• amathandizira kuti mapangidwe a atherosselotic akhazikike,
• onjezani mwayi wokhala ndi matenda a atherosulinosis ndi ma CVD ena,
• thandizani kuonda
• kukulira matenda a shuga ndi ukalamba,
• kusokoneza lipid kagayidwe, kuchepa lipolysis ndi ambiri kagayidwe.

Mndandanda wazakudya "Zofiyira" zomwe zimakulitsa LDL:

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• ng'ombe
• soseji yophika, yosasunthidwa,
• ntchafu ndi nkhuku,
• batala
• mkaka (woposa 3% mafuta),
• chiwindi
• chiwindi, impso, mitima, ubongo (ng'ombe, nkhumba),
• masoseji, masoseji,
• nkhumba
• kirimu (oposa 30%),
• wowawasa zonona
• tchizi cholimba ndi tchizi
• kukamwa
• lilime la ng'ombe
• ufa wa dzira.

Ambiri, poganiza kuti nkhuku ndimapulogalamu ofunikira, samakayikiranso kuti mbali zake zina zimakhala zowononga m'matenda amtima komanso zimachulukitsa LDL. Ena amagula mkaka m'sitolo, osalabadira zamafuta ake, ndipo zonse zomwe zimaposa 3% zimapangitsa kuti mitsempha yamagazi ikhale bwino. Chifukwa chake, mndandandandawu ndiyofunika kuyang'anitsitsa.

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Mndandanda wakuda

Pali mndandanda wina womwe uli wofunikira kwa iwo omwe ali ndi vuto la hypercholesterolemia, CVD, matenda a shuga komanso onenepa kwambiri.

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Zomwe zimaphatikizidwa: zinthu zomwe mulibe mafuta a cholesterol, koma, ngakhale izi, zimachulukitsa mulingo wake m'magazi, ndikuchita zina.

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Malamulo akugwiritsidwa ntchito ndi omwe ndi okhawo: kupatula pachakudya chilichonse. Kuwasintha osalandira chilichonse ndikofunikira, popeza kuti maubwino ake ndi ochepa.

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Zapangidwira: alibe cholesterol, nthawi zambiri amakhala ophweka wamafuta, okhala ndi index yayikulu ya glycemic.

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Zokhudza thupi:

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• kusokoneza mafuta kagayidwe, lipolysis, kagayidwe kazonse,
• onjezerani kuchuluka kwa LDL chifukwa chakuti amachititsa kuchuluka kwa glucose m'magazi,
• amathandizira pakupanga mapepala m'matumba,
• tsitsani kulemera
• onjezerani chiopsezo cha matenda ashuga.

Afunika kupewedwa osati ndi okhawo omwe ali ndi chiopsezo chokhala ndi atherosulinosis, komanso ndi aliyense amene amatsata thanzi lawo. Amagawidwanso m'magulu a shuga komanso kuwonda.

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Mndandanda "wazakuda" womwe umakulitsa kuchuluka kwa LDL:

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• confectionery: mousse, meringue, makeke, marzipan, kirimu, souffle, makeke, eclairs,
• maswiti: maswiti, kupanikizana, kupanikizana, chithaphwi, chokoleti, zakudya, mafuta otentha, kuwotcha, kupanikizana, zipatso zotsekemera, pastille, halva, zotchingira, ma pie, tchizi, masikono, ma cookins, ma donuts, ma muffins, makeke, makeke a gingerbread,
• trans mafuta: batala, mafuta oyeretsa masamba, margarine, mayonesi, karoti wokazinga, zipatso, zipatso zokazinga, tchipisi,
• khofi, mowa (kupatula vinyo wofiira), zakumwa zoziziritsa kukhosi.

Ngati mukutha kugwiritsa ntchito mindandanda iyi ndikugwiritsa ntchito zomwe zalembedwamo moyenera, simungawope chifukwa cha thanzi lanu komanso zotsatira za mayeso. Ndi chithandizo chamankhwala chotere, ngati muphatikiza mankhwala a hyperglycemia, mayesowo amakhala abwinobwino (ngati matendawa sanayambike).

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Malangizo olekanitsa

Anthu omwe ali ndi vuto la atherosulinosis, matenda oopsa, shuga, kunenepa kwambiri ndi CVD ayenera kusindikiza mndandanda wazakudya zomwe zimapangitsa kuti magazi a magazi. Kwa iwo, kupanga menyu woyenera kumatha kukhala nkhani ya moyo ndi imfa. Kugawa moyenera mindandanda “yobiriwira” ndi “yachikasu” m'zakudya ndikusiya mndandanda "wofiyira" ndi "wakuda", mutha kusintha magawo a LDL ndikuwongolera kwambiri thanzi lanu.

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Iwo omwe amatsatira mfundo za zakudya zoyenera kapena omwe ali ndi vuto la CVD amayenera kutsatira momveka bwino kudya kwa cholesterol ya tsiku ndi tsiku (300 mg). Pali matebulo akuwonetsa kuchuluka kwa zinthu zomwe zili mgulidwe linalake - zimakupatsani mwayi woti musapitirire chizindikiro chomwe chikuperekedwa (chomwe chatchulidwa pansipa). Izi ziteteza mtima wama mtima pamavuto ambiri ndikuchepetsa chiopsezo cha matenda omwe amadza nawo.

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Payokha, ndikofunikira kutchula za zinthu zomwe zimapangitsa kuti mafuta a cholesterol azikhala pafupifupi 45%. Itha kuphatikizidwa m'mndandanda iwiri nthawi imodzi: "ofiira" (chifukwa iwo eniake ali ndi zovulaza zambiri) ndi "zakuda" (zilibe, koma siziyenera kuphatikizidwa kuchokera pachakudyacho kwanthawi yonse).

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Ichi ndiye chakudya chomwe aliyense amakonda:

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• agalu otentha
• otchova njuga
• tchizi
• masangweji
• zamatsenga
• shawarma, etc.

Amakhala ndimafuta ambiri a trans, omwe amavulaza ziwiya ndi thanzi limodzi. Amayamwa pafupifupi matenda onse.

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Funso limatulukira nthawi yomweyo yodziwika ndi Sushi. Kwa iwo zinthu sizosiyana. Zomwe zili, zomwe zimaphatikizapo nsomba, nsomba ndi eel, ndizopindulitsa mwapadera chifukwa zimakhala ndimafuta a omega. Nthawi yomweyo, sinkhaninso mwatsatanetsatane zina zomwe zidagwiritsidwa ntchito pokonzekera. Masuzi ambiri, omelet waku Japan, caviar, tchizi zofewa amatha kuwonjezera LDL m'magazi. Kuphatikiza apo, ngati nsomba ndi yatsopano - imathandiza, ngati itasuta - ndibwino kuti musayitanitse masikono.

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Otetezeka kwambiri: Philadelphia, California, Unagi, Maguro (mwanjira yawo yapamwamba).

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Tempura iyenera kupewedwa, chifukwa sizikudziwika bwino momwe zimaphikidwira - pogwiritsa ntchito mafuta a trans kapena ayi.

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Chifukwa chake, sushi, ma roll, ma gunkan ndi zakudya zina zam'mawa zamakedzana zimatha kuwerengedwa ndi mndandanda wazinthu "zachikasu". Kugwiritsa ntchito kwawo kuyenera kukhala kocheperako komanso kuphunzira mosamala mawonekedwe ake.

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Kuti mutsatire kudya kwa mafuta m'thupi tsiku ndi tsiku, mutha kugwiritsa ntchito zomwezo m'matafura.

Mndandanda wa cholesterol munyama ndi nyama offal

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Dzira la Cholesterol la Dzira

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Tebulo la cholesterol mu nsomba ndi nsomba zam'nyanja

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Mafuta a Mkaka Cholesterol

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Gome la cholesterol m'mafuta ndi mafuta

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Timalimbikitsanso kuti muzidziwa bwino zinthu zomwe zimachepetsa cholesterol yoyipa ndikusambitsa magazi. Pazakulemba izi.

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