Cholesterol-kutsitsa ndikuyeretsa mitsempha yamagazi: ndi zakudya ziti zomwe zingakuthandizeni kuchira popanda mankhwala?

Cholesterol m'thupi imakhala ndi ntchito ziwiri. Ndi kuchepa kwake, kukhumudwa kumawonedwa, chitetezo chokwanira chimachepa, komanso kumva kupweteka kumawonjezeka. Kuchulukanso kumayambitsa kuchepa kwa kagayidwe komanso kunenepa kwambiri. Kuti muchepetse chiwopsezo cha zotulukazo, tikulimbikitsidwa kugwiritsa ntchito zinthu zomwe zimachepetsa cholesterol ndikuyeretsa mitsempha yamagazi. Kodi mukudziwa kuti pali chakudya chotani? Malangizo omwe ali pansipa athandiza kusiyanitsa zakudya zanu ndi zakudya zofanana.

Momwe mungapezere cholesterol yamagazi kunyumba

Zomwe zikufunsidwa ndikuyimira gulu la lipid. Kuchokera pachakudya, timangopeza 1/5 yokha pazomwe zimakhazikika, zina zonse zimapangidwa ndi chiwindi. Kuphatikiza apo, imagawidwa kukhala ma lipotreids apamwamba komanso otsika. Pulogalamu yoyamba ndi cholesterol yabwino, yachiwiri ndiyoyipa chifukwa cha kuwoneka kwa ma CD pama khoma amitsempha yamagazi. Gwiritsani ntchito malangizo ochepa osavuta kuti muchepetse cholesterol yanu.

1. Chepetsani mafuta okwanira pazakudya zanu.
2. Chepetsani kumwa mazira.
3. Kuwongolera thupi.
4. Tsatirani moyo wokangalika.
5. Pewani zizolowezi zoipa.
6. Pewani kuthana ndi masangweji.

Kugwiritsa ntchito zakudya zomwe zimatsitsa cholesterol yambiri

Cholesterol yotsitsa zakudya

Kodi kulimbana ndi cholesterol kuli bwanji?

Chotsimikizika Chogwiritsidwa Ntchito Potsitsa Cholesterol

Muli Pectin

2 zidutswa tsiku lililonse kwa mwezi umodzi

Olemera mu carotenoid pigment lycopene, 25 mg omwe amachepetsa cholesterol ndi 10%

2 tbsp. mwatsopano madzi ofinya tsiku lililonse kwa mwezi wathunthu

Mulinso statin yachilengedwe, zoletsa kaphatikizidwe kameneka ndi chiwindi

Gwiritsani ntchito 1-2 tbsp. l katatu patsiku, adyo ya adyo ndi theka la apulo

Muli Vitamini E, Fiber ndi Antioxidants omwe Amateteza Vessels ku Atherosulinosis

Phatikizani pafupifupi 60 g ya mtedzawu muzakudya zanu.

Nandolo kapena nyemba

Amadziwika ndi kuchuluka kwamafuta owuma

Imwani 300 g tsiku lililonse kwa mwezi umodzi

Wolemera ndi folic acid

Phatikizani m'maladi osachepera tsiku lililonse

Nsomba zamafuta - nsomba, nsomba, nsomba zam'madzi, sardine

Mulinso Omega-3 Acids

Phatikizani nsomba ziwiri zokha tsiku lililonse kwa mwezi umodzi

Zinthu zomwe zimatsuka magazi

Zinthu zoyeretsa chiwindi ndi mitsempha yamagazi

Malangizo ogwiritsira ntchito

Ma polyphenols, beta-carotene, ayodini, chitsulo, potaziyamu ndi magnesium amachepetsa kuchuluka kwa mafuta m'thupi

Onjezani zipatso pafupifupi 100 g zakudyazo.

Citric acid bwino mphamvu kagayidwe

Imwani 100-150 g tsiku lililonse kwa mwezi umodzi

L-sitrulin imalimbikitsa kupanga nitric acid, omwe amachepetsa mitsempha yamagazi

Chulukitsani zakudya zanu ndi mabulosi awa, koma zimakhala bwino panthawi yake, i.e. mu Julayi-Ogasiti

Vitamini C ndi antioxidants amateteza kuthamanga kwa magazi

Gwiritsani ntchito tsiku lililonse 2 tbsp. mwatsopano wokhathamira msuzi

Ma katekisimu pophatikizika amatha kuchepetsa kuyamwa kwa chinthu ichi

Sinthani tiyi wakuda ndi wobiriwira

Chokoleti chakuda chokhala ndi koko pafupifupi 75%

Phenols amalimbana ndi magazi pazitseko zam'mimba

Idyani 20 g tsiku lililonse

Zakudya zamafuta zimachepetsa kuchuluka kwa insulin, kunenepa kumaletsedwa

Gwiritsani ntchito mwadongosolo kwa mwezi umodzi

Zogulitsa Zopangira Cholesterol

Zomwe zimachitika tsiku ndi tsiku ndi 300 mg. Ndizotheka kupewa zowonjezera pakudya zakudya zomwe zimatsitsa cholesterol ndikuyeretsa makhoma amitsempha yamagazi, ndikuchepetsa zakudya zomwe zili ndizambiri. Kuchuluka kwa mankhwala a lipoid kumatsimikiziridwa mosavuta kuchokera pagome.Zimakupatsani mwayi kuti mupange mndandanda wazinthu zomwe zingapangidwe pachakudyacho kotero kuti ndizosavuta kuchotsa cholesterol m'makoma a mitsempha ndi mitsempha.

Kodi chifukwa chiyani cholesterol imachuluka mwa akazi?

Cholesterol okwera mwa akazi ndi vuto wamba. Osadalira dokotala - funsani mayeso owonjezera ngati mukuwona zosokoneza. Gome lapadera lidzakuthandizani kuzindikira kuti ndi ziti zomwe zikuwonetsedwa.

Kodi cholesterol yoyipa ndi chiyani?

Pakati pa madokotala, pali mitundu iwiri yovulaza thupi kuchokera ku cholesterol yayikulu:

1. Malinga ndi woyamba, atherosulinosis imapangitsa kuti cholesterol ipulumutse ziwiya kuti zisawonongeke. Chenjerani ndi zovuta zomwe zimawononga mitsempha yamagazi. M'malo omwe chombo chimawonongeka, cholesterol imayikiridwa, zomwe zimayambitsa kuphimbira.
2. Malinga ndi mtundu wachiwiri, pamene cholesterol yokwezeka imatsogolera ku atherosulinosis, simungathe kudya zakudya zamafuta, zomwe zimawononga mitsempha yamagazi ndikuyambitsa atherosclerosis.

Zotsatira za atherosulinosis: matenda a mtima, kufooka kwa khungu, maso, mano, zogonana, dongosolo lamanjenje.

"Cholesterol yoyipa" ndi lipoprotein yotsika kwambiri. Kuchokera ku cholesterol yoyipa, maselo amthupi amapanga zimimba zawo. Cholesterolchi chimapangidwa ndi chiwindi, koma gawo limatengedwa kuchokera ku chakudya. Ndipo imawerengedwa kuti ndiyabwino kokha chifukwa satetezedwa ndi chipolopolo cha protein. Munjira, kuchokera ku chiwindi kupita ku maselo, "imang'ambika" kulowa m'mitsempha yamagazi, nkumangokhala momwemo.

"Chabwino" cholesterol ndi mkulu osachulukitsa lipoprotein. Imatetezedwa ndi chipolopolo chokhala ndi mapuloteni, motero sichikhala pamakoma, komanso "kuyeretsa" makhoma amitsempha yamagazi. Cholesterol zabwino ndizobwezera zoyipa. Maselo ake adabwezedwa ku chiwindi. "Zinyalala" izi ziyenera kukhala "zofunikira", motero zimakhala zazitali kwambiri.

Kuchuluka kwa cholesterol yoyipa ndi yabwino (mulingo wokwanira wazonse zoyipa ndi zabwino) zikuwonetsa kuti:

1. Maselo amalandila zokwanira zokwanira, kenako ndikuchotsa zotsalazo.
2. Palibe cholesterol yoyipa yambiri yopanga zolembera.

Moyenera, pakugawa kuchuluka kwa cholesterol yoyipa moyenera, muyenera kuchepera 3.5. Chiwerengero chovomerezeka cha cholesterol chokwanira ndi 3 - 5 mmol pa lita. Koma chidwi chachikulu chiyenera kulipidwa pamlingo woyenera wa mitundu iwiriyi.

Magazi a Cholesterol Regulatory Products

Zakudya zomwe zimachepetsa cholesterol nthawi zambiri zimatithandizanso cholesterol yabwino. Ngakhale madokotala sathamangira kupereka kukonzekera kwa ziwiya m'matumbo, chifukwa, kuwonjezera pa kuyeretsa, amapereka zotsatira zoyipa. Mutha kuyesetsa kuti izi zitheke.

Mndandanda wazinthu zomwe zimatsitsa cholesterol ndi oyeretsa mtsempha wamagazi.

Muyenera kudya nsomba, masamba ambiri osiyanasiyana ndi zipatso, mtedza, kumwa tiyi wazitsamba ndi timadziti. Kudya ngati izi sikuyenera nthawi zina osati nthawi ya chithandizo, koma nthawi zonse. Nthawi yomweyo, kusintha kwamakhalidwe kumakhala kofunikira - izi ndizopewera kupsinjika, kusiya kusuta ndi masewera. Zithandizo zonse zamankhwala zamtundu wina ziyenera kukambidwa ndi dokotala.

Phytosterols

Ngati mwa munthu maselo amtundu wa cell ali ndi cholesterol, ndiye muzomera - kuchokera ku phytosterols. Mothandizidwa ndi phytosterols, cholesterol yoyipa simagwira mwachangu ndi maselo am'matumbo. Izi mawonekedwe a mbewu sterols amagwiritsidwa ntchito kuti muchepetse cholesterol yoyipa yamagazi.

Zofunika kudya:

• zipatso ndi masamba ambiri, makamaka chimanga, sipinachi,
• bowa
• nyemba
• Zipatso za malalanje
• Tomato
• nkhuyu
• tirigu ndi nyongolosi ya tirigu
• kabichi.

Kuti mumvetse bwino za sterols ndi thupi, mafuta a masamba ayenera kudyedwa: maolivi, mpendadzuwa, nyanja ya buckthorn, nati, soya. Mwa kuchepetsa cholesterol yoyipa, phytosterols imalepheretsa matenda a atherosulinosis ndi matenda ena okhudzana ndi mtima.

Amalimbitsa chitetezo cha mthupi, mantha amthupi. Chifukwa cha kuchiritsidwa kwa chamoyo chonse, chiwopsezo cha khansa chimachepa. Kudya kwa tsiku lililonse kwa 300-450 mg pa chinthu ichi kudzathetsa mavuto obala. Monga gawo la zakudya zamasamba, ma phytosterols sangathe kuvulaza, kotero palibe mankhwala osokoneza bongo. Monga chowonjezera chakudya, kudya kwawo kuyenera kuyang'aniridwa mosamala.

Zinthu za polyphenolic

Zinthu zomwe zimachepetsa cholesterol komanso kuyeretsa mitsempha ya magazi ziyenera kuphatikizapo antioxidants. Ma polyphenols ndi mtundu wa antioxidant. Kuphatikiza kosiyanasiyana kwa thupi la munthu kumatulutsidwa, kupatsa munthuyo mphamvu yamoyo. Koma oxidation palokha imakhalanso "yotopa", kufa pang'onopang'ono.

Chifukwa cha antioxidants, mbali iyi ya makutidwe ndi okosijeni imakhala yovulaza. Kuteteza kachulukidwe kochepa cholesterol ku oxidation, ma polyphenols salola kukula kwa atherosulinosis.

Ma polyphenols ndi:

• Ambiri aiwo ali m'masimoni. Mu 100 g zipatso - 1 g wa polyphenols (uku ndiye chiyerekezo cha tsiku ndi tsiku).
• Mu tiyi wobiriwira komanso wakuda.
• Mu zipatso: mu mphesa (koposa zonse za Pinot Noir zosiyanasiyana), currants, blueberries, mabulosi akuda, yamatcheri ndi zipatso zina zofiira.
• Mu vinyo wofiira (1 - 2 magalasi).
• Mu chokoleti chakuda ndi ufa wa cocoa.
• Mumasamba: mu capers, anyezi wofiira, tsabola wotentha wachikasu, broccoli, biringanya.

Zamasamba zimatha kudyedwa zosaphika ndikuphika, chifukwa ma polyphenols amasungidwa mwa iwo. Koma musasakanize masamba okhala ndi polyphenol ndi zakudya zamapuloteni (mazira, mkaka). Mwanjira imeneyi, thupi limavuta kugaya.

Mafuta achepetsa osaphatikizika

Munthu amagwiritsa ntchito mafuta odzadza ndi nyama, mkaka, mkaka, ndi mazira. Pamatenthedwe a thupi la munthu, mafuta odzaza amaundana. Mafuta osasankhidwa amalowa m'thupi ndi mafuta ndi masamba. Nthawi zonse amasunga kusasinthasintha kwa madzi. Mafuta okhathamiritsa amakweza cholesterol yoyipa ndikuchepetsa cholesterol yabwino. Zosasinthika ndizotsutsana.

Mafuta osasinthika amabwera mumitundu iwiri:

1. Kupangidwira - ali olemera ndi nandolo, amagwiriridwa, mafuta a azitona.
2. Polyunsaturated - amapezeka chimanga, mafuta a soya. Omega-3, omega-6, omega-9 ndiwothandiza poteteza ndi kuchiza matenda a atherosulinosis komanso matenda okhudzana ndi mtima ndi mtsempha wamagazi. Amagwiritsidwa ntchito mwanjira zawo zachilengedwe kapena ngati gawo la mankhwala.

Zakudya Zambiri Zambiri ku Omega-3s:

• Nsomba zam'nyanja zamafuta (mackerel, nsomba, hering, chum nsomba, sardine) yophika mwanjira iliyonse (kupatula kuwaza).
• Mafuta a Flaxseed, omwe, akamatenthedwa, amataya michere, kotero amawalawa ndi masaladi.
• Dzungu lamafuta omwe ali ndi mavitamini (B, C) ndi carotene.
• Cod chiwindi mafuta. Ili ndi 30% omega-3s.

Mafuta ambiri a omega-6s mu chimanga, nandolo, sesame, ndi mafuta osalala. Ma Omega-9s ali ndi mafuta ambiri a azitona, almond, rapese ndi avocado.

Pafupifupi tsiku lililonse ma omega acids ndi 1.6 g.

Mafuta a Trans ndi owopsa kwa anthu, ngakhale atachokera ku mbeu zawo. Mafuta azamasamba othandiza amakhala odzazidwa ndi hydrogen atapanikizika. Izi zimawonjezera moyo wa alumali ndipo zimapangitsa kuti zisinthe.

Koma chithandizo ichi chimapangitsa kukhala zovulaza, zopatsa cholesterol plaque. Mafuta a Trans amagwiritsidwa ntchito kuphika tchipisi, mafuta ophika ku French, malonda aliwonse ogulitsira, confectionery.

Resveratrol

Resveratrol ndi mtundu wa polyphenol (antioxidant). Muli mphesa zofiira (koposa zonse - m'mbewu ndi peel). Mu mphesa zoyera, mankhwalawa ndi ochepa kwambiri.

Kuchuluka kwina kwa resveratrol kuli:

• paini singano
• nyemba za cocoa
• mtedza
• plums
• rasipiberi
• maapulo
• tomato
• lingonberry
• cranberries
• mabuluni
• pistachios.

Pazipangidwe zamankhwala zimapezeka ku chomera cha Japan Reinutria. Mu kapisozi imodzi ya mankhwalawa, nthawi zambiri amapitilira kawiri kuposa kapu ya vinyo.Tekinoloje zimapangitsa kupatula resveratrol mu mawonekedwe ake achilengedwe, chifukwa chake sichowopsa. Imalepheretsa makutidwe ndi okosijeni a ma cell amthupi, kumuchiritsa.

Ndizofunikira kwa:

• okhala m'zigawo zokhala ndi maziko owonjezerapo poizoniyu komanso chilengedwe
• aliyense amene ali ndi mavuto ndi zovuta zomwe amayambitsa
• kupewa khansa ndi mankhwala,
• kusintha magazi,
• nkhondo ndi varicose mitsempha,
• machiritso a mtima
• aliyense amene ali ndi matenda okhudzana ndi matenda
• chithandizo cha matenda ashuga
• kuchiritsa khungu (resveratrol imathandiza pa kapangidwe ka collagen),
• kupewa matenda a mafupa,
• njira zothetsera mavuto a potency,
• azimayi nthawi ya kusintha kwa thupi,
• kupewa ndi kuchiza matenda oyamba ndi kupweteka kwa ma virus,
• kukulitsa zotsatira zamankhwala omwe amapezeka ndi kachilombo ka HIV,
• Matenda a Alzheimer's
• kulimbitsa chitetezo chokwanira
• kulimbana ndi kunenepa kwambiri (kumalepheretsa kukula kwama cell).

Kuchuluka kwa resveratrol okwanira tsiku lililonse kumayenera kuwerengedwa motere: 1.82 mg ya resveratrol yochulukitsidwa ndi kulemera kwa munthu. Popewa matenda onsewa, madokotala amalimbikitsa kumwa resveratrol tsiku lililonse, kuyambira zaka 30.

CHIKWANGWANI chamafuta

Zinthu zomwe zimachepetsa cholesterol ndi ziwiya zoyeretsa, zambiri mwa izo ndizachikhalidwe. Maselo a chomera - ichi ndi fiber.

Zimachitika:

CHIKWANGWANI chosungunulira chimatenga madzi, chimakhala ngati mafuta onunkhira, chimathandizanso kuti pakhale njala.

CHIKWANGWANI chosalimba chimalowa m'mimba. Amatsuka poizoni ndi cholesterol kuchokera m'matumbo ndi m'mimba. CHIKWANGWANI chobzala chamitundu yonseyi chimapezeka mumbewu monga chimanga, nyemba, zipatso, bowa, mtedza, mbewu.

Zambiri zopanda mafuta onse zimakhala mumbewu zosapsa, chifukwa chake, ndizoyenera kudya mpunga wa bulauni, mbewu zonse (tirigu, oats), zopangidwa kuchokera ku masamba a mapira, chinangwa, ndi mbewu za fulakesi. Mwa njere, ndikofunikira kuwunikira buckwheat: imakhala ndi fiber zowirikiza kawiri kuposa zina zonse.

Pakati pa zipatso, atsogoleri omwe ali mumtundu wamitundu yonseyi ndi ma avocados, mphesa, lalanje, peyala, maapulo. Pakati pa masamba, ukulu wa kale, broccoli, sipinachi. Ma legamu okhala ndi michere yambiri ndi mphodza, nyemba zakuda, ndi soya. Mkate wamba ndi bwino kusintha mkate. Amakhala ndi nthenga zochulukirapo ka 10 kuposa mitundu yonse ya buledi.

CHIKWANGWANI chomera ndizothandiza chifukwa:

• Imakhazikitsa ntchito zazikulu ziwiri za chiwindi: kapangidwe ka cholesterol mkati mwa malire abwinobwino ndi zotuluka zake limodzi ndi bile.
• Imathandizira kukonza mafuta m'thupi, zomwe zimabweretsa kuwonda.
• Zimalepheretsa kukula kwa matenda ashuga.
• Imasintha ntchito yamatumbo: Maselo am'matumbo amasinthidwa pafupipafupi.
• Ayeretsa thupi la zinthu zapoizoni.

CHIKWANGWANI chimatha kugwira ntchito izi moyenera mu chotupa. Ndikofunika kumwa madzi ambiri. Ndikofunika kukumbukira: ngati maziko azakudya azikhala osatha - izi zimatha kuwononga mafupa ndi hemoglobin yotsika. CHIKWANGWANI chochuluka kwambiri sichitha mayendedwe amthupi ndi calcium. Mtundu wa fiber tsiku ndi 30 - 50 g.

Madzi mankhwala kuchepetsa mafuta m'thupi

Madzi ali ndi contraindication, chifukwa chake ndizoletsedwa kuyambitsa maphunziro otenga madzi aliwonse popanda kuyamba kupita kwa dokotala.

Mumasamba ambiri, contraindication imaphatikizapo mfundo ziwiri:

Zakumwa ziyenera kukhala zongomizidwa kumene (kupatula beetroot) popanda zowonjezera. Masuzi owonda (apulo, makangaza, lalanje) ayenera kumwa kokha kudzera chubu, chifukwa asidi omwe amakhala nawo amavulaza mano. Mulingo woyenera wa mankhwala omwe ali ndi timadziti timatha miyezi 1-3. Amadyedwa theka la ola musanadye.

Pakalibe kutsutsana, izi ndizothandiza kumangodya nthawi zonse. Iliyonse ya iyo imatha kusakanikirana ndi ena. Izi siziyenera kukhudza kuchuluka kwa madzi omwe amamwa nthawi imodzi. Pali timadziti topezeka mu antioxidants.

Chifukwa cha iwo, cholesterol yoyipa sikhala yokhala ndi mafuta ndipo sikhala m'matumba momwe amathandizira:

• Madzi ochokera ku maapulo obiriwira. Zokwanira zokwana 3. patsiku.
• Makangaza Palibe choletsa kuchuluka kwa zakumwa izi. Ndikofunika kumwa magalasi ochepa patsiku.
• Malalanje 1 okwanira ndikwanira. patsiku.
• Phwetekere. Ndikulimbikitsidwa kumwa mkaka umodzi. msuzi wopanda mchere pamimba yopanda kanthu.

Mavitamini ndi michere ena omwe amakhala ndi timadziti timathandiza kuti chiwindi chichitike ndi mafuta ena ake.

Ziwawa zimaphatikizapo:

• Zukini. Bwino kutenga achinyamata zazing'ono zukini. Muli mitundu yambiri ya phosphorous ndi sodium. Choyamba, tengani supuni 1 imodzi. madzi, ndipo kumapeto kwa maphunzirowo - 300 ml.
• Kaloti. Ili ndi carotene yambiri ndi magnesium. Imwani 100 mg katatu patsiku.
• Nkhaka. Muli potaziyamu komanso sodium. Wokondedwa uchi wawonjezeredwa kwa iwo. Tango amatulutsa wokoma, wotsitsimutsa. Kuti muchite izi, muzimenya mu blender ndi masamba angapo atsopano a timbewu, mandimu ndi mandimu oundana. Mango a nkhaka amatsutsana ndi anthu omwe ali ndi matenda a impso.
• Birch. Ili ndi saponin. Muyenera kumwa 1 tambala. madzi patsiku. Chifukwa cha kupesa, kvass imapezeka kuchokera kwa iwo, yomwe imagwiranso ntchito. Kupaka kwa Birch kumatha kuvulaza anthu omwe ali ndi miyala ya impso.
• Kabichi. Madzi awa ali ndi vitamini C, U, calcium, potaziyamu, ndi ayini ambiri. Imwani kabichi kabichi kangapo patsiku kwa theka lagalasi.
• Dzungu Muli mavitamini a magulu B, C, E, mchere (magnesium, chitsulo, potaziyamu, calcium), carotene. Mosiyana ndi timadziti tina, dzungu limapulumutsa m'mimba m'mimba pakusokonezedwa. Ichi ndi chimodzi mwazipatso zochepa popanda contraindication.
• Beetroot. Kuphatikizika kwake kumaphatikizapo magnesium ndi chlorine. Mwa zomwe zili pamwambapa, ndi msuzi wokhawo womwe umaletsedwa kumwa nthawi yomweyo. Muli zinthu zomwe zimayambitsa nseru, kufooka, ndipo nthawi zina kwa yani. Ziyenera kusiyidwa kwa maola awiri, kuti zinthu zovulaza ziwoneke. Osatseka mbale ndi madzi. Pambuyo nyengo yabwino, msuzi uwu uyenera kuchepetsedwa ndi madzi kapena timadziti (karoti, apulo, dzungu). Madzi a Beetroot ayenera kusiyidwa mosamala kwambiri. Choyamba muyenera kutenga supuni imodzi kangapo patsiku. Kuchuluka kwa madzi omwe amamwa nthawi imodzi kumawonjezeka pang'onopang'ono. Mlingo waukulu kwambiri ndi 70 ml.

Madzi a Beetroot ali ndi zotsutsana mwapadera zomwe misuzi yambiri ilibe:

1. Miyala mu impso, chiwindi, ndulu ndi chikhodzodzo.
2. Matenda am'mimba.
3. Matenda a shuga.
4. Gout
5. Rheumatoid nyamakazi
6. Kuthamanga kwa magazi.

Cholesterol yotsitsa zakudya

Ma polyphenols (antioxidants)

Omega 3

CHIKWANGWANI chamafuta

Vesili Zoyeretsa Zinthu

Potaziyamu

Mfundo Zapamwamba Zakudya za Cholesterol

1. Zombo zotsitsa ndi cholesterol sizingadyedwe zochuluka nthawi imodzi. M'malo mwake, amatha kukulitsa vuto. Idyani theka la nthawi zonse 6 pa tsiku.
2. Muyenera kumwa madzi ambiri, m'magawo ang'onoang'ono tsiku lonse. Nthawi zambiri ndi 2 malita.
3. Mchere wambiri wotetezeka tsiku lililonse ndi 5 g.
4. Ndikofunikira kuyesa kudya zakudya zochepa za nyama ndi masamba ambiri.
5. Idyani nyama yoyenera kwambiri kuposa mafuta.
6. Ngati menyu uli ndi nyama yokazinga, muyenera kuchotsa khungu lakelo.
7. Malonda omalizidwa ayenera kuchotsedwa kwathunthu.
8. Simungadalire malo osungira okonzedwa kale. Amatha kugwiritsa ntchito mafuta otsika kwambiri.
9. Mukamasankha makeke ogulitsa, ndikofunikira kukumbukira kuti mumakhala mafuta a mgwalangwa kapena mafuta. Palibe mitundu yofunikira yamafuta.
10. Musaiwale za kapu yofiira yachilengedwe kamodzi masiku awiri.
11. Ndikofunikira kuwonjezera fiber pazakudya zanu za tsiku ndi tsiku. Ndikwabwino kusinthira zinthu wamba pazachuma ndi zinthu kuchokera ku masamba a wallpaper.
12. Ndikofunikira kupanga chakudya mosiyanasiyana momwe mungathere, chifukwa chogulitsa chilichonse ndizothandiza mwanjira yake. Zomera zambiri zimachotsa cholesterol ndikuzichita mosiyana.
13. Lolani chakudyacho kuti chikuthandizane ndi zakudya zomwe zimaletsa nkhawa. Kupsinjika kumasokoneza makoma amitsempha yamagazi ndipo izi, mulimonse, zimachulukitsa cholesterol yoyipa.

Zosankha zachitsanzo za sabata limodzi ndi mafuta ambiri

Kutumikiridwa pamagawidwe awiri. Pakati pa chakudya, mumatha kudya zipatso, tiyi, zipatso zingapo zouma, mtedza.

Zitsamba kuti muchepetse cholesterol

Njira ya mankhwala azitsamba imatha miyezi iwiri. Ngati ndi kotheka, pambuyo pa masabata awiri atha kubwerezedwa.

• Kalina. Pazithandizo zamankhwala gwiritsani ntchito zipatso, masamba, nthambi ndi makungwa a viburnum. Kugwiritsidwa ntchito kwa viburnum kumatha kukonza zotengera zowonongeka, zimathandizira chiwindi kuchotsa bile. 1 tbsp nyalanyaza chilichonse chomera (zipatso, bark, masamba, kapena osakaniza) ndi kapu yamadzi otentha. Kulowetsedwa kuyenera kugawidwa m'magawo atatu ndikuledzera tsiku lonse. Kalina amatha kuwaza ndi uchi wochepa kapena shuga ndi kudya m'magawo ang'onoang'ono (1 tsp kapena 1 tbsp) katatu patsiku.
• Rabulosi. M'mapangidwe ake, amafanana kwambiri ndi viburnum. Ma rasipiberi, ngati viburnum, ziwiya zochiritsa. Imadyedwa mwatsopano, timadziti tam'madzi, tiyi. Zipatso, masamba, maluwa, nthambi, zomwe zimapangidwa ndi kapu yamadzi otentha, zimabweretsa. Pa ntchito imodzi, mutha kutenga 1 tsp kapena 1 tbsp.

• Mafuta Decoction wa oats amathandiza ndi matenda a chiwindi, amathandiza kuthetsa bile. Pakukonzekera kwake, oats ndi madzi ziyenera kumwedwa molingana ndi 1: 10. Wiritsani oats kwa theka la ola. Kutumiza msuzi kwa nthawi 1 - 1 stack. Mulingo woyenera kwambiri ndi 3 kapena 4 servings patsiku.
• Mbewu za fulakesi Kugwiritsa ntchito kwawo kumathandizira ziwiya zathanzi. Supuni ya tiyi ya tirigu ndi kapu yamadzi amabweretsedwa ndikuwotchera ndipo mbalezo zimachotsedwa nthawi yomweyo pamoto. Muyenera kutenga msuzi wozizira tsiku lonse. Gawo la tsiku lililonse la 300 ml.
• Mtengo wa Linden. Muli ma saponins omwe amachepetsa cholesterol yoyipa. Tiyi ya Linden imamenyedwa mwachizolowezi: 20 g ya mbewu imathiridwa ndi kapu yamadzi otentha ndikudikirira mphindi 20. Muyenera kumamwa pang'ono pang'ono ndi uchi.
• Calendula Flavonoids mu kapangidwe kake ndi choleretic wabwino. 20 g mbewu zimafunikira mkaka umodzi. madzi otentha. Tiyi amayenera kumwa mozama asanadye.
• Muzu wa Dandelion. Izi zitsamba zimadziwika chifukwa cha choleretic katundu. Mizu yogawana (supuni 1) iyenera kuthiridwa ndi madzi otentha (1 galasi). Kuphika mizu ya dandelion sikuyenera kukhala yopitilira mphindi, lolani kuti ichitike kwa maola angapo. Kutumikirani 1 - theka chikho. Simuyenera kumwa zopitilira 2 patsiku.

Tincture wa Garlic woyeretsa mitsempha yamagazi

Ndikofunikira kugwiritsa ntchito tincture uwu mosamala kwambiri, osapitilira muyeso, osakulitsa maphunziro monga mukufunira. Iyi ndi njira imodzi yoyeretsera magazi, koma imalemetsa chiwindi. Tincture uwu amaloledwa kumwa 1 nthawi 3 zaka.

Kukonzekera tincture:

1. Tengani gruel wabwino pansi pa adyo wowonda (350 g). Amakhala mumtsuko m'malo amdima mpaka madzi atawonekera. Zimangotenga 200 g ya gruel, koma yowutsa mudyo kwambiri.
2. Mtsuko wina wa theka-lita, sakanizani mowa 99% (200 ml) ndi misa ya adyo yowutsa mudyo. Mowa sungasinthidwe ndi china chilichonse.
3. Banki imafunika kutsekedwa mwamphamvu. Ndikwabwino kuchiphimba ndi thanki ina pamwamba.
4. Osakaniza amayenera kuthira kutentha kwa 10 - 15 digiri C kwa masiku 10. Ndizoletsedwa kuumirira mufiriji.
5. Madziwo ayenera kumetedwa ndi nsalu. Madziwo amatetezedwa masiku ena atatu mumtsuko wosindikizidwa, wokutidwa ndi mbale ina. Imafunika kuledzera pafupifupi miyezi itatu.
6. Tincture amatengedwa mu njira imodzi yokha. Muyenera kuwonjezera madontho oyenera mu 50 ml ya mkaka wowiritsa owiritsa. Imwani mkaka wa adyo ndi madzi. Madzi ayenera kumwa nthawi zonse 150 ml. Kuchepetsa: mutha kudya izi katatu pakudya musanadye.

Kwa masiku 9 oyamba, onjezerani dontho limodzi pakuthandizira kulikonse. Asanadye chakudya cham'mawa tsiku loyamba, dontho limodzi laledzera. Madzulo masiku 9, madontho 25 ayenera kumwedwa. Patsiku la 10, madontho amayenera kupita 25 kwa gawo lililonse. Ndalamayi iyenera kupitiliza kutenga maphunziro onse.

Zoyipa:

Pa maphunziro amaletsedwa kumwa tiyi wamphamvu, khofi, koko, kudya mbale ndi zonunkhira ndi mchere, kapena kumwa mowa.

Zambiri mwazinthu izi ndizokoma kwambiri. Kusintha kwa chakudya choterocho sikuyenera kukhala kowawa ngati mutayang'ana za mtundu wawo komanso kusiyanasiyana. Pambuyo poyeretsa thupi ndikufika pamlingo woyenera wa cholesterol, muyenera kupitiliza kusamalira boma la zotengera. Zosangalatsa komanso zowopsa zimachepetsa msanga mamvekedwe a mtima ndi matenda opatsa mphotho.

Zambiri

Poyamba, pali cholesterol yotchedwa "yoyipa" komanso "yabwino". Zovulaza zimakhala ndi kachulukidwe kachulukidwe lipoproteins (LDL). Zinthu izi zimapanga ziwongo m'matumbo, zomwe zimayambitsa matenda amtima. High Density Lipoproteins (HDL) ndi cholesterol yopindulitsa ndipo imagwiritsidwa ntchito kuyeretsa magazi. Imafikitsa “yoyipa” ku chiwindi, komwe imakonzedwa bwino kwambiri. Zotsatira zake, kuchuluka kwa zinthu "zoyipa" kumachepetsedwa. Malinga ndi akatswiri, zinthu ziwiri izi, ndizowombana, mtengo wotsutsa wawo ndi moyo wa munthu.

Kuphatikiza apo, cholesterol ndi shuga m'magazi ndizothandizanso mwachindunji. Pogwiritsa ntchito mafuta ochulukirapo omwe amachokera kugwiritsidwa ntchito kwa shuga, lipid metabolism imasokonezeka. Zotsatira zake, zikwangwani zimawonekera m'matumba. Cholesterol m'zakudya zamagulu osavuta a michere amawonjezera ngozi za matenda osiyanasiyana.

Zotsatira za matendawa

Monga taonera pamwambapa, cholesterol yoyipa imapezekabe mu zakudya ndipo imatha kupanga cholesterol chikhoma pamakoma a capillaries. Maonekedwe awo amatha kusokoneza ma membala, zimawonjezera ngozi ya magazi. Mwachidule, ndi cholesterol m'malo omwe mumakhala zinthu zambiri zotere, zotsekeka ndi mawonekedwe a magazi amayamba.

Kulekanitsidwa kwa magazi kumabweretsa zotsatirazi:

• myocardial infaration
• sitiroko
• kufa mwadzidzidzi.

Komabe, anthu opitirira zaka 40 omwe ali onenepa kwambiri ayenera kuyang'anira kolesterol mosamala, komanso kupewa matenda a mtima ndi matenda oopsa.

Momwe mungachepetse zinthu

Kodi cholesterol ndi yoyipa kwa anthu? Apa, madotolo, mosazengereza, adapereka axiom kuti m'maiko omwe anthu amawona kuchuluka kwambiri kwazinthu m'magazi a anthu, matenda amtima wonse adalembedwa paliponse.

Ngati zoterezi zatentha, katswiriyo amakupatsirani mankhwala ena okhala ndi ma statins. Izi zimachepetsa cholesterol cha "oyipa" m'magazi komanso zimateteza chiwopsezo cha kugwidwa ndi matenda a mtima. Koma pali yaing'ono "koma" yomwe muyenera kukumbukira. Mankhwala okhala ndi ma statins amathandizira thupi ndipo samathandiza nthawi zonse.

Mankhwala achikhalidwe motsutsana ndi cholesterol "yoyipa"

Kwenikweni, pakusintha koyenera kwa cholesterol, infusions, decoctions, zitsamba ndi mafuta ochiritsa amagwiritsidwa ntchito. Komabe, mankhwala akuchipatala angayambitse chifuwa, chifukwa chake mugwiritse ntchito mosamala.

Mwa mankhwala azikhalidwe zotchuka, zotsatirazi zomwe zimagwidwa motsutsana ndi cholesterol zimasiyanitsidwa - muzu wa licorice, linden, hawthorn, mbewu za fulakesi, dandelion.

Muzu wa licorice

Mbewu za miyendo iyi nthawi zambiri zimagwiritsidwa ntchito mozama popanga mankhwala kuti muchepetse mafuta m'thupi. Muzu wa chomeracho muli zinthu zambiri zothandiza zomwe zimathandiza kuchiritsa thupi.

A decoction amakonzedwa kuchokera ku muzu wake: supuni ziwiri zouma ndi nthaka yazomera zimathiridwa ndi magalasi awiri amadzi owiritsa. The osakaniza kuwiritsa pa moto wochepa, oyambitsa mphindi khumi. Msuzi ukawiritsa, uyenera kusefedwa ndikuuumiriza. The kulowetsedwa amatengedwa 3 milungu kanayi pa tsiku mukatha kudya.

Kwa nthawi yayitali, hawthorn, pamodzi ndi muzu wa licorice, amakhalabe njira yabwino kwambiri yolimbana ndi cholesterol. Ndi mankhwala achilengedwe omwe amachepetsa cholesterol yoyipa yamagazi. Kulowetsedwa kwapadera kumakonzedwa kuchokera ku inflorescence ya chitsamba, yomwe imagwiritsidwa ntchito mkati.

Kodi kuphika decoction? Chilichonse ndichopepuka. Maluwa amathiridwa ndi madzi otentha ndikuwapatsa kwa mphindi 20. Njira yothetsera kulowetsedwa: 1 tbsp. l pafupifupi 4 pa tsiku musanadye.

Mbewu za fulakesi

Chithandizo chozizwitsa ichi polimbana ndi cholesterol malo omwe amapezeka mu mankhwala aliwonse mumzinda. Zimawonjezedwa ku chakudya chopera kapena mawonekedwe. Imatsuka mitsempha yamagazi, imalimbitsa mtima, imatsuka matumbo ndikuthandizira cholesterol yotsika. Kuphatikiza apo, mbewu za fulakesi zimachepetsa cholesterol yamagazi.

Zomwe zachilengedwe zimachepetsa cholesterol

Ndikufuna kukumbutsani kuti pakuthandizira matenda, muyenera kudziwa chizindikiro chanu. Kuti muchite izi, kuyezetsa kwapadera kwa zamankhwala kumachitika - kuyezetsa magazi amomwe amadziwika, pomwe amadziwika kuti ndi cholesterol yochuluka motani m'thupi la wodwalayo.

Ngati mulingo wazizindikiro supita kupitilira muyeso, mutha kuchita "mankhwala apakhomo", koma ndibwino kuti muchite izi limodzi ndi chithandizo chamankhwala. Kuphatikiza apo, malonda omwe alibe cholesterol yoyipa, yomwe tikukuwuzani, ndiwothandiza kwambiri pazithandizo zonse.

Magulu akuluakulu azinthu zochepetsera chizindikiro komanso chokhala ndi cholesterol ndi masamba, nyemba ndi chimanga. Ndi thandizo lawo, thupi limatha kutsukidwa ndipo cholesterol "yoyipa" ikhoza kuchotsedwanso. Izi zimatheka chifukwa cha zida zapadera zam'mera zomwe zimapanga izi.

Zinthu izi zikuphatikiza ma phytosterols, resveratrol, polyphenols, masamba a masamba ndi asidi osapangidwa amafuta.

Ma asidi osasokoneza

Ma acids oterewa satulutsa thupi, motero amangopezeka kuchokera ku chakudya.

Zakudya zokhala ndi cholesterol yoipa yambiri yomwe mungadye:

• nsomba zamitundu mitundu,
• dzungu nthanga
• nthula mkaka
• udzu winawake
• mafuta opindika
• mphesa.

Tiyi yobiriwira

Zatsimikiziridwa mwasayansi kuti zakumwa izi zimatha kuteteza motsutsana ndikuwonjezereka kwa cholesterol yoyipa "yoyipa". Ndizofunikira kudziwa kuti tikulankhula za tiyi weniweni wama China wobiriwira. Mitundu yotsatirayi imakonda kugwiritsidwa ntchito motsutsana ndi cholesterol: Xihu-Longjing, Sencha, Oolong, Ganpauder, Huangshan Maofeng.

Kuti mumve mphamvu yakumwa chakumwa, muyenera kumwa makapu opitilira atatu a tiyi wobiriwira tsiku limodzi theka la ola mutatha kudya. Madotolo akuti chikho chilichonse chomwe chidamwa chimathandizira cholesterol yamagazi, chimachepetsa ndi 0,015 mmol / L.

Pearl ya Alligator, kapena chipatso cha peyala, ndi chipatso cha mtengo wobiriwira womwe umamera m'malo otentha. Zipatso zosowa - malo osungira zinthu zofunikira. Mwachitsanzo, ma avocados ali ndi phytosterol ndi beta-sitosterol. Avocado ili ndi chinthu chapadera - oleic acid. Amachepetsa kuchuluka kwa cholesterol "yoyipa" ndikulimbikitsa kuwoneka "abwino".

Mutha kudya theka la zipatso patsiku kapena supuni 7 zamkati mwake kuti muchepetse cholesterol pang'onopang'ono ndi 8% ndikukweza gawo la chinthu "chabwino" ndi 15%.

Mafuta a azitona

Zatsimikiziridwa mwasayansi kuti mankhwalawa amachepetsa cholesterol yamagazi. "Pantry of mavitamini" ndi dzina la mafuta a azitona. Chifukwa chake, mu supuni imodzi yamafuta azitona mumakhala mafuta acids, vitamini E ndi zinthu zina zopindulitsa.

Mukamatenga 2 tbsp. l mafuta patsiku kwa masabata awiri, cholesterol yamagazi idzachepa kwambiri.

Chitsamba mu banja la ginger, turmeric imakhalabe mankhwala opangira mankhwala odziwika bwino ku India.

Turmeric imagwiritsidwa ntchito kupanga chakumwa chapadera - "mkaka wagolide", womwe umatsuka, umalimbikitsa chitetezo chamthupi ndikuchotsa mankhwala "owopsa" achilengedwe. 2 tbsp. lUfa umathiridwa mu theka la kapu yamadzi ndikuwotha pamoto wochepa kwa mphindi 10. Kenako pasitala yophika imasakanizidwa ndi mkaka. Ndipo kumwa tsiku lililonse kwa milungu 6.

Kuchepetsa Kwambiri Cholesterol

Gome lilinso ndi mndandanda wowonjezera wazinthu zomwe zimalimbikitsidwa kuti zigwiritsidwe ntchito ndi cholesterol yayikulu mwa amuna ndi akazi.

Chifukwa chake, kuchuluka kwa cholesterol m'magazi kumatha kusungidwa pawokha pamlingo woyenera pogwiritsa ntchito zakudya wamba. Kutsatira zakudya zapadera ndikumwa mankhwala omwe dokotala wakupatsani, muthanso kupewa mavuto obwera chifukwa cha mtima. Chachikulu ndichakuti musachite mopitirira muyeso ndikumverera mwanjira zonse!

Kusintha kadyedwe kanu ndi moyo wanu - ndiye chiyani?

Mitsempha yama mitsempha ndi mitsempha yomwe imapanga dongosolo lathu lamatumbo, mwa mawonekedwe awo athanzi, imasiyanitsidwa ndi kuwoneka bwino kwa makoma. Popita nthawi, makoma a venous amasinthika ndikukhala ndi mwayi wodziunjikira zosungirako zomwe zimakhala ndi malo atherosrance Maziko a ma depositi amenewo ndi cholesterol, kuphatikizapo calcium ndi minofu ya fibrous.

Kuchulukana kwa mapepala, kuchepera kwa michere yocheperako, kumakhala kosachepera kotheka kwa magazi. Zizindikiro za matenda amtima ambiri amatsimikiziridwa ndi kupezeka kwa zolembera komanso kuchuluka kwa vasoconstriction.

Mitundu ya Cholesterol

Zamoyo zomwe zimatchedwa cholesterol zimapezeka m'mitundu iwiri - lipoprotein yapamwamba kwambiri yolemera kwambiri.

Chakudya ndiye gwero lalikulu la cholesterol m'thupi, ndipo ogulitsa kwambiri omwe amapezeka m'zinthu izi ndi ambiri mwa zakudya zomwe mumakonda.

Zimatsimikiziridwa kuti njira yofunika kwambiri yowonjezera kuchuluka kwa cholesterol m'magazi ndi moyo wokhala mokhazikika, kugwiritsa ntchito zakudya zopanda thanzi komanso zizolowezi zoipa.

Kupewa zotsatira za zinthu zoopsa

Kuti mupange zinthu zabwino pochiritsa thupi, muyenera kudziwa zakudya zomwe zimachepetsa mafuta m'thupi m'magazi, ndikuzisintha m'malo mwa zakudya zopanda thanzi m'zakudya. Choyamba, madokotala amalimbikitsa kuti azisamalira kuchuluka kwa zopatsa mphamvu zamafuta ndi kuchuluka kwa mafuta a nyama.

Kuwongolera kwa metabolidi ya lipid kumathandizidwa ndi moyo wokonzekera bwino, kukana zizolowezi zoyipa ndi zakudya zabwino:

• kutsatira zakudya zothana ndi sclerotic, zomwe zimaphatikizapo kukana maswiti, kuchepetsa kuchuluka kwa mafuta a nyama, kuchulukitsa mosavuta mafuta am'mimba, omega-3 ndi omega-6 polyunsaturated mafuta acids, fiber, kufufuza zinthu ndi pectins,
• kusiya kusuta
• kuthandizira kulemera kwamthupi,
• zolimbitsa thupi
• mtendere wamalingaliro ndi chilimbikitso m'maganizo popanda kusokonezeka,
• mowa wochepa.

Zakudya zopangidwa moyenera zimayenera kukhala ndi ma apoliprotein kuti ma lipoprotein otsika kwambiri asadutse kuchuluka kwa maselo olemera kwambiri.

Pulogalamu ya Cholesterol Yogulitsa

Popeza kuwonongedwa kwathunthu kwa cholesterol kumapangitsa kuti thupi lisakhalevulaza kuposa kuchuluka kwake, ndikofunikira kusamalira kuti mulingo wa lipoprotein ukhale bwino m'magazi. Ndipo pofuna kuchotsa madipoziti amafuta mu mawonekedwe a cholesterol plaque m'mitsempha yamagazi, ndikokwanira kugwiritsa ntchito pafupipafupi zinthu zomwe zimayeretsa magazi.

Kuchuluka kwa cholesterol pazinthu zomwe zimapezeka kwambiri kungafotokozeredwe pogwiritsa ntchito gome:

Mitundu yonse yamafuta a masamba, cholesterol kulibe.

Mitundu ya cholesterol yotsitsa zakudya

Ndikosavuta kuyankha mosaganizira funso kuti zidzatenga nthawi yayitali bwanji kuti ziwiya ziyeretsedwe kwathunthu kwa cholesterol. Kutalika kwa nthawi yochira kumadalira kukula kwa kagayidwe kachakudya mthupi la munthu, kulemera kwake, komanso kuchuluka kwa thanzi.

Zakudya zomwe zimathandizidwa posachedwa zimaphatikizidwa muzakudya, njira yotsuka ziwiya zake ndikuchiritsa thupi iyamba.

Kuphatikiza apo ma oats alibe cholesterol, amaphatikiza zinthu zambiri zomwe ndizofunikira kuumoyo:

• magazi wowonda polyprofinols,
• Mavitamini omwe amawononga kuchuluka kwa cholesterol ndikuwonetsetsa kuti achoka,
• mapuloteni azomera
• tryptophan ndi lysine - ma amino acid omwe amachititsa kuti ma lipoprotein akhazikike pamakoma amitsempha yamagazi, ndikuletsa kupangidwe kwa madongosolo atsopano.
• carotene, nikotini acid,
• fluorine, magnesium, chitsulo ndi potaziyamu.

Kumwa pafupipafupi minyewa yonse ya oat kumalimbitsa mantha ndi chitetezo cha mthupi, kumachepetsa mayamwidwe ochepa a lipoproteins, ndikuonjezera kukonzanso kwa cholesterol m'chiwindi, komanso kufalitsa matenda a metabolic.

Anthu omwe ali ndi vuto la impso ayenera kuchepetsa kuchuluka kwa oats.

Nsomba Zamchere ndi Zonenepa (Omega-3)

Kufunika kwa nsomba zamafuta pakuyeretsa mitsempha yamagazi kuchokera ku cholesterol kumakhala chifukwa cha kupezeka kwamafuta a polyunsaturated. Salmon yophika kapena yophika, nsomba, trout kapena mackerel sizingopereka chakudya chokoma, komanso zimathandizira kuyeretsa ziwiya zomwe zili m'manja.

Ndipo kukhalapo kwa mchere, ma amino acid, mavitamini ndi zinthu zina mu nsomba kumapangitsa kuti kagayidwe kazachilengedwe kakonzedwe, kusintha kayendedwe ka mitsempha ndikubwezeretsa kuchuluka kwa magazi.

Mlingo watsiku ndi tsiku wa mafuta ochulukirapo a omega-3 polyunsaturated acid amapezeka mu 100 g ya nsomba zilizonse za banja la nsomba.

Ngakhale zili ndi zopatsa mphamvu zambiri, mtedza amadziwika kuti ndi chinthu chofunikira kwambiri pomenyera ziwiya zoyera. Othandizira zakudya amawona kuchuluka kwa thanzi la zinthu zomwe zili mumtedza - mapuloteni, mafuta ochulukirapo a polyunsaturated acid, antioxidants, mavitamini ndi fiber.

US FDA yalembapo mtedza monga mtedza, pistachios, mtedza wa paini, ndi ma hazelnuts pamndandanda wazakudya zabwino.

Ma almond ochepa patsiku amatha kutsitsa cholesterol ndi 10%.

Mosasamala za mitundu, tiyi ali ndi zinthu zingapo zofunikira paumoyo, ndipo samangokhala ndi cholesterol, komanso amathandizira kuchepetsa mulingo wake m'matumbo.

Mwa zina zopindulitsa tiyi wobiriwira ndi wakuda:

• zabwino mu mitsempha,
• kukopa kwa chitetezo chokwanira,
• kufutukula kwapang'onopang'ono kwa makoma amitsempha yamagazi,
• antioxidant deactivation,
• kugawa ndikuchotsa cholesterol yochulukirapo,
• kuchepa pakupanga ma enzymes omwe amachititsa kuti ma cholesterol aike.

Tiyi imakhala ndi tannin, caffeine, catechin ndi tannins.

Nyemba ndi Soy

Mitundu yonse ya banja la legume imasiyanitsidwa ndi kusapezeka kwathunthu kwa cholesterol komanso kuthekera koyeretsa mitsempha yamagazi. Komanso, soya imathandizira kukulitsa kuchuluka kwa kulemera kwakukulu kwa lipoproteins.

Kuphatikiza apo pali mapuloteni ambiri omwe amapukusa mosavuta, ma legamu ali ndi zinthu zambiri zotsutsana ndi sclerotic - fiber ndi zakudya, folic acid, mavitamini a B, potaziyamu ndi manganese.

Kuti ayeretse mitsempha yamagazi ndi cholesterol yotsika, ndikoyenera kuyambitsa mitundu yonse ya nyemba mu zakudya - nyemba za mandimu ndi katsitsumzukwa, mphodza ndi nandolo, soya ndi nyemba.

Kugwiritsa ntchito nyemba tsiku lililonse kwa mwezi umodzi kumatha kuchepetsa cholesterol ndi 10%.

Njira imodzi yodziwika bwino yotsuka magazi imatengedwa ngati adyo. Mphamvu yakuchiritsa ya adyo ikuwonetsedwa mu mawonekedwe a cholesterol ndi antioxidant, bactericidal, anti-yotupa ndi hypoglycemic ndipo imachitika chifukwa cha mawonekedwe ake: mavitamini osasintha, mavitamini, mafuta ofunikira, sulfide.

Kuphatikiza apo, adyo amafinya magazi, amathandizira kusungunula mafuta a cholesterol komanso kusungunuka magazi.

Masamba a sipinachi ali ndi michere yambiri, beta - carotene, michere ndi mavitamini, kuphatikiza vitamini K, komanso bioflavonoids ndi antioxidants. Hafu chikho cha sipinachi patsiku ndizomwe zimachitika, zomwe ndizokwanira kungoyeretsa ziwiya za cholesterol, komanso kupewa matenda a mafupa a zaka.

Chipatso cha avocado sichili ndi cholesterol ndipo chimawerengedwa kuti ndi gwero la zinthu zambiri zathanzi - mafuta a polyunsaturated, beta-sitosterol, pectin, fiber, potaziyamu ndi mkuwa, mavitamini, ndi folic acid.

Beta-sitosterol ndi sterol yomera yomwe imagwira ntchito kwambiri, kupondereza mayamwidwe a cholesterol ngakhale pa gawo logaya chakudya m'matumbo.

Kuonjezera zonunkhira kununkhira kumapereka mphamvu yochiritsa:

• magazi kuwonda
• kuwotcha mafuta,
• kuyeretsa kwamitsempha ya atherosrance
• matenda a kagayidwe kachakudya njira.

Muzu wa ginger umakhala ndi mavitamini, ma amino acid ofunikira, mafuta ofunikira ndi mankhwala omwe amakhudza mwachangu ma deposits a ziwiya zotere - gingerol ndi shogaol.

Kulandila ufa kuchokera ku zipatso zouma zantchito kumakupatsani mwayi:

• kubwezeretsa maselo a chiwindi
• sinthani mawonekedwe a bile,
• Chotsani poizoni ndi zinthu zovulaza m'thupi,
• imapangitsa magazi kupanga,
• kumawonjezera chitetezo chokwanira
• sinamize lipid ndi mapuloteni kagayidwe.

Kuphatikiza apo, mbewuyo imadziwika kuti ndi antioxidant wamphamvu. Kugwiritsa ntchito tiyi kapena masamba agalu kwa mwezi kumachepetsa kukalamba kwa maselo ndikupereka kuyeretsa kwamitsempha yamagazi.

Zakudya zokhala ndi CHIKWANGWANI: ma turnips, radishi, kaloti, kabichi - zonse zosaphika

Minda yambiri yomwe imalimidwa ku Russia imakhala ndi fiber yambiri, yomwe imayeretsa kuyeretsa kuchokera ku poizoni ndi cholesterol, osati mitsempha yamagazi yokha, komanso matumbo.

Zukini ndi kaloti, ma turnips, biringanya ndi mitundu yonse ya kabichi ndi abwino kuchiritsidwa, bola adyedwa osaphika kapena owiritsa.

Mulingo ndi kutsimikizika kwazomwe zimachitika mu masamba ndi zipatso zimadziwika ndi mtundu wawo:

• ofiira Ma cranberries, makangaza, rasipiberi, mabulosi abulu kwambiri mu phytosterols,
• buluu ndi utoto. Mphesa zakuda, biringanya ndi beets zimakhala ndi ma polyphenols ndi resveratrol. Kabichi wofiira amakhala ndi antioxidants. Ma plums ali ndi mavitamini ndi ma organic acid. Mu anyezi wofiirira - mankhwala a sulufule komanso osasunthika.

Kuphatikizidwa kwa mitundu yonse ya zipatso zamtunduwu kumaphatikizapo chomera fiber, pectin ndi phytoalexin - zinthu zomwe zimapangitsa kagayidwe ka lipid komanso kupewa kufalikira kwa cholesterol pamakoma amitsempha yamagazi.

Mphete Zonse ndi Mafuta Oat

Mtengo wapadera wa mbewu zonse ndi ma oat flakes ndi kukhalapo kwa CHIKWANGWANI chosungunuka m'mapangidwe awo, omwe amayeretsa ziwiya za malo a atherosselotic, ngati burashi. Ma micronutrients omwe amapezeka mu chimanga, buckwheat, mpunga ndi mapira ndizothandiza kwambiri pazombo zoyeretsa.

Kuperewera kwa cholesterol sindiwo kuphatikizira chimanga.

Zomwe zimapangidwira zimaphatikizanso zinthu ndi kufufuza zinthu zomwe zitha kuwononga poizoni ndi zolembera za atherosulinotic:

• mafuta onenepa
• mafuta ofunikira
• pantothenic, folic ndi ascorbic acid,
• magnesium, phosphorous ndi mkuwa,
• biotin
• linoleic acid zotumphukira,
• mavitamini
• tocopherol
• pentosan.

Pamodzi ndi kugwiritsa ntchito chimanga nthawi zonse, akatswiri azakudya amalangizidwa kuti azigwiritsa ntchito pochotsa chimvano ndi mafuta.

Mpunga wopanda thovu

Kuti mupeze mpunga wofiira, njira zapadera zogwiritsira ntchito zimagwiritsidwa ntchito, kuphatikiza ntchito yopesa, pomwe phala limapeza katundu wochiritsa. Mankhwala monacolin K, wopangidwa ndi bowa omwe amapereka mphamvu yampunga, imakhala ndi mphamvu yotsutsa atherosranceotic.

Kuphatikiza apo, mpunga wofiyira wofiyira umapereka zotsatira za antitumor.

Kukhazikitsidwa kwa mafuta okwanira mu chakudya ndizofunikira kwambiri pakutsuka magazi a cholesterol, ndi thupi la poizoni:

• parsley - imalimbitsa mitsempha yamagazi, imakhazikitsa kagayidwe,
• Katsabola - antiseptic wokhala ndi zotupa za vasodilating,
• basil - imalimbikitsa ntchito ya chitetezo chamthupi, kupewa kufalikira kwa ma carcinogens,
• cilantro - amachotsa cholesterol, poizoni ndi poizoni,
• anyezi wobiriwira ndi mchere ndi mavitamini, michere yazakudya ndi mafuta ofunikira, okhudza bwino ma depositi oyipa m'matumba.

Policosanol

Chakudya chowonjezera cha polycosanol chimakonzedwa ndikusakaniza mitundu ingapo yamafuta amchere omwe amachokera ku sera zamasamba. Zotsatira za polycosanol zimafotokozedwa pakupsinjika kwa cholesterol synthesis ndi kukondoweza kwa kuwonongeka kwake.

Kuphatikiza apo, polisiosanol imachulukitsa kuchuluka kwa lipoprotein yapamwamba kwambiri ndipo imalepheretsa mapangidwe amu magazi.

Kafukufuku waposachedwa awonetsa kuti cholesterol yamagazi imatsimikiziridwa ndi mafuta a anthu:

• kukhutitsidwa - kuchuluka
• polyunsaturated - kuchepetsa
• mafuta cholesterol - ukuwonjezeka pang'ono.

Zakudya za cholesterol zimatengera mankhwala omwe amapezeka mu chakudya. Malinga ndi zotsatira za kafukufuku, zidapezeka kuti mafuta ofunikira kwambiri ndi mafuta, makamaka mafuta a trans.

Kuchepetsa kudya kwa mafuta okwanira ndi njira yokhayo yoyeretsera mitsempha yamagazi ndi cholesterol yotsika. Njira zabwino zochitira izi ndikumachepetsa kudya kwamafuta nyama, kuonjezera kuchuluka kwamafuta azamasamba.

Malo abwino opezeka ndi mafuta m'thupi ndi mafuta. Zomwe zimapangidwira ma azitona zimakhala ndi ma phytosterols omwe amatulutsa cholesterol, ndipo amatha kuchepetsa kuchuluka kwake m'magazi mpaka 18%, bola ngati palibe mitundu ina yamafuta m'zakudya.

Chakudya chamafuta cholesterol chamagulu ndi 300 mg.

Owopsa pankhaniyi ndi awa:

• vodika
• maswiti, makeke,
• mankhwala osuta
• caviar
• nyama yamafuta ndi mkaka,
• nkhuku yolk
• margarine, msuzi wamafuta, chakudya mwachangu,
• mitundu yonse ya zotuluka - chiwindi, ubongo,
• zakudya zilizonse zokazinga.

Kugwiritsa ntchito mazira, khofi, mikate yoyera ndi mayonesi tikulimbikitsidwa kuti muchepetse.

Kuchuluka zolimbitsa thupi ndi kunenepa kwambiri

Maziko abwino kwambiri ochiritsira osati mtsempha wamagazi okha, komanso thupi lonse limawerengedwa kuti limasuta fodya komanso kuchita masewera olimbitsa thupi nthawi zonse.

Kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi ndi mitundu ina ya masewera olimbitsa thupi kumathandizira kuti magwiridwe azinthu ambiri azamoyo azikhala. Kutuluka kwa magazi kumachulukitsa, kagayidwe kazinthu kakang'ono kakuyenda bwino, kulemera kumachepa, ndikupanga ma enzymes olimbikitsa kuchotsedwa kwa cholesterol amalimbikitsidwa.

Kuyenda ndikuthamanga, kupalasa njinga ndi kusambira, tennis ndi volleyball ndi abwenzi abwino kwambiri a munthu wathanzi. Koma pofuna kukwaniritsa zotsatira zabwino, njira yophatikizika ndiyofunikira yomwe imaphatikiza zakudya, masewera olimbitsa thupi, kuchepa thupi, kukana chikumbumtima komanso kusakhalapo kwa manjenjenje.

Kusinthana koyenera kwa kupsinjika kwakuthupi ndi kwamaganizidwe ndi kupuma ndi njira yabwino yolimbitsira cholesterol komanso kukonza thanzi.

Kodi zakudya ndizofunikira kwa cholesterol yayikulu?

- Ndi cholesterol yayikulu, chakudya ndichofunikira kwambiri, ndipo ndikofunikira kuti muchepetse kudya mafuta a nyama (makamaka oyipa), komanso shuga. Kuwonjezeka kwa shuga m'magazi kungakhudzenso cholesterol.Kuphatikiza apo, shuga wambiri amawononga mitsempha yamagazi, ndipo zolembera za cholesterol zimayikidwa pazombo zowonongeka. Kutulutsidwa kwa insulin yambiri kumakwiyitsanso kukula kwa atorosulinosis, anatero Solomatina.

Nthawi zambiri mumatha kumva upangiri woti musinthe shuga ndi uchi, koma ngakhale muli ndi zinthu zopindulitsa zomwe zilipo, uchi ndi fructose, womwe ungakhale wosavuta kupezekanso kuposa shuga. Okonda a fructose amakhala bwino msanga kuposa omwe amadya shuga ambiri. Ndipo ngati simupereka shuga kwa thupi, ndiye kuti ubongo upitiliza kufuna! Chifukwa chake, munthu adzadya zochulukirapo.

Zokoma sizilinso zosavuta. Tikamva kukoma kokoma, thupi liyamba kale kukonzekera shuga ndi insulin. Pakadali pano, malo okhawo otetezeka omwe ali odziwika bwino ndi sucralose ndi stevia, koma ena akhoza kuvulaza. Kutsegula m'mimba komanso ngakhale oncology imatha kukhala zotsatira za kupsa kwa zotsekemera zosatetezeka.

Solomatina adakumbutsanso owerenga a Lisa.ru kuti ndizotetezeka kudya maswiti kumapeto kwa chakudya kuti shuga azikhala pang'onopang'ono. Chifukwa chake, thupi sililandira stroke lakuthwa ndipo zotsatira zoyipa zitha kupewedwa.

Ndi zakudya ziti zomwe zimachepetsa cholesterol komanso momwe mungaphikire?

Zakudya zambiri zomwe zimapezeka pamndandanda wotsitsa cholesterol ndi zipatso ndi masamba nthawi zonse, zakudya zomwe zimakhala ndi mafuta osakwaniritsidwa, mwakulankhula kwina, zophatikizika za zakudya zopatsa thanzi. Koma kuti musunge maubwino ake, muyenera kuphunzira momwe mungazigwiritsire ntchito moyenera.

Kuti muchepetse cholesterol, simuyenera kutsatira zakudya, komanso kukhazikitsa malamulo ena azakudya. Kutsatira kwambiri malamulo awa pafupifupi kumatsimikizira kuti uiwalako za cholesterol yayikulu, kunenepa kwambiri komanso thanzi labwino.

• Chakudya chizikhala chosiyanasiyana. Phatikizanipo zakudya zamkati muzakudya zanu, yesani zamasamba ndi zipatso zomwe mumadutsamo, pangani mndandanda wa sabata lomwe simudzakhala mbale imodzi yobwereza. Chifukwa chake simudzangoletsa cholesterol yayikulu, komanso thupi lanu ndizofunikira zonse za mavitamini ndi michere.
• Kuphika mokoma. Sankhani kudulira popanda mafuta, kuphika kapena kuphika. Chifukwa chake pazogulitsa pali zinthu zina zofunikira kwambiri ndipo zopatsa mphamvu "zopanda" kanthu sizimawoneka.
• Chitani zomatula. Koma musamamwe masamba ndi zipatso mumafuta, mchere ndi shuga - ingoimitsani. Kotero mutha kuperekanso masamba ndi zipatso zatsopano mumenyu yanu ngakhale nthawi yozizira.
• Dziwani za zonunkhira - izi zithandiza kuti chakudya chisakhale chotopetsa. Mudzadabwa momwe zitsamba zonunkhira zimatha kusintha bere la nkhuku wamba, ndipo kusuta kwa paprika kumapereka kukoma kosadziwika kwa tomato ndi nyemba.

Kaloti

Mwa zakudya zotsitsa mafuta m'thupi, kaloti ndi wolemba. Zimatsimikiziridwa kuti ngati mutadya kaloti awiri tsiku lililonse kwa mwezi umodzi, cholesterol "yoyipayo" idzachepa ndi 15%. Chifukwa chake musataye saladi kuchokera ku kaloti wokazinga ndi kuphika ndi zojambulazo chifukwa cha mbale ya mbali. Kuphatikiza apo, kaloti ndi abwino kwaumoyo wamano, khungu lolimba komanso mawonekedwe acuity.

Tomato

Mitundu yosiyanasiyana ya tomato ndi ziwiya zabwino kwambiri zamafuta ndi kutsuka. Asayansi amati ngati mumamwa magalasi awiri a mandimu a phwetekere tsiku lililonse, ndiye kuti simukusowa nkhawa kuti mawonekedwe amtundu. Tomato alinso ndi potaziyamu - chinthu chachikulu chomwe chimayang'anira thanzi la mtima ndi mitsempha yamagazi.

Garlic

Garlic ndiye mdani wamkulu wa mpweya watsopano, koma imakhala ndi chinthu chotchedwa allicin, chomwe ndi chothandiza kwambiri. Ndipo adyo amathandizanso kuti pakhale minofu yambiri kwa iwo omwe akuchita nawo masewerawa, amatulutsa kuthamanga kwa magazi, ubongo ndi ubongo.Garlic imayenda bwino ndi tomato, kotero saladi yokhala ndi izi ziwiri ndizopeza zenizeni kwa iwo omwe akufuna kuyeretsa ziwiya zawo.

Mtedza

Mtedza uliwonse umakhala ndi mafuta osakwaniritsidwa, chifukwa zimakhudza bwino mitsempha yamagazi, mtima ndi ubongo. Mafuta ochepa patsiku samangoletsa cholesterol ndi 7%, komanso amathandizanso kupewa dementia ya senile. Mwa njira, mutha kusinthanitsa saladi ndi mtedza: ingowasuleni, ndikuwaza masamba pamwamba.

Nandolo

Kodi mumadziwa kuti nandalama zotsika mtengo komanso zodziwika bwino zimatha kutsitsa cholesterol ndi 20%? Kuti muchite izi, pakatha mwezi umodzi muyenera kudya theka chikho cha nandolo yophika tsiku lililonse. Thupi lidzakusangalatsani, chifukwa mtedza umakhala ndi mavitamini ofunikira a B, osagwiritsidwa ntchito pakuthandizira thanzi komanso kukongola.

Nsomba zamafuta

Mitundu yamafuta amchere imakhala ndi ma omega-3 acids, omwe amalimbana bwino ndi kufotokozedwa kwa cholesterol plaques pamakoma amitsempha yamagazi. Ndi ma asidi achuma osaphatikizidwa, omwe amaphatikizapo omega-3, ndiye chinsinsi cha kukongola kwa tsitsi, khungu, ndi misomali. Mwa njira, nsomba zofiira ndizosavuta mchere nokha - onani chinsinsi cha vidiyo.

Zipatso za citrus

Malalanje, ma tangerine, mphesa ndi mandimu ndi othandizira anu pakulimbana ndi cholesterol. Zipatso izi zimakhala ndi pectin - chinthu chomwe chimathandiza kuchotsa cholesterol m'thupi. Ndipo mavitamini C, omwe ndi okwanira zipatso zamtundu wa zipatso, amathandiza kukhala khungu launyamata komanso kupewa kuzizira.

Mafuta

Oatmeal wotchedwa "wautali" ndiye maziko a mbale zingapo, komanso womenyera nkhondo mokhulupirika ndi cholesterol. Mutha kudya zamtundu wa phala kudya kadzutsa, komanso kupanga ma cookie ndi makeke ena - chifukwa muyenera kupera chimangacho mu chopukusira khofi kapena kugula oatmeal apadera.

Tiyi yobiriwira

Tiyi yobiriwira ndiyothandiziranso, yomwe imachepetsa mafuta m'thupi. Mwa zinthu zomwe zimachokera ku mbewu, ndi imodzi mwanzeru komanso yotsika mtengo. Makapu angapo patsiku amathandizira kusangalala, kuchepetsa kutupira ndikuchotsa zolembera za cholesterol.

Tsabola wokoma

Tsabola wokoma ndi malo osungira mavitamini ambiri. Mchere wa tsabola unagwiritsidwa ntchito ngati mankhwala pothana ndi scurvy! Imalimbitsa makhoma amitsempha yamagazi ndikuchotsa zolembera, zimalepheretsa kuthamanga kwa magazi.

Biringanya

"Blue Blue" ndi gwero labwino kwambiri la magnesium, chinthu chomwe chimathandiza kwambiri mtima ndi mitsempha yamagazi. Ndipo amasintha kagayidwe kamadzi amchere, kuti mwa kuphatikiza masamba awa muzakudya zanu, musangobweretsanso kuchuluka kwa cholesterol yanu, komanso kuiwalanso edema.

Flaxseed

Flaxseed ingagulidwe ku pharmacy ndi kobiri, koma mankhwalawa ali ndi chodabwitsa pakuchiritsa thupi. Simungoyambira cholesterol, komanso kukhazikitsa ntchito ya m'mimba, sinthani magazi komanso kukhazikitsa mtima pansi. Ingowonjezerani mbewu ku mapesi apanyumba, kuwaza ndi masaladi ndi oatmeal.

Nyemba

Mapuloteni ambiri, mavitamini komanso kumva kukwiya - izi sizabwino zonse za nyemba. Amathandizanso kuchepetsa cholesterol. Pafupifupi, masabata atatu ogwiritsa ntchito nyemba tsiku lililonse amatha kutsitsa cholesterol ndi 10%.

Kiwi

Idyani zipatso zochepa za kiwi sabata iliyonse, ndipo simudzangochepetsa cholesterol yanu, komanso othandizira thupi lanu kuyamwa chitsulo. Kiwi alinso ndi vitamini E, yemwe ali vitamini wamkulu wokongola ndipo amathandizira kulimbana ndi chimfine.

Soya

Mowa umakhala ndi mapuloteni ambiri, komanso umathandizira kusintha mafuta m'thupi. Kuphatikiza apo, soya ikuthandizira kusiyanitsa chakudya: kuchokera pamenepo mutha kuphika onse mbale zazikulu ndi mchere. Soya ilibe kukoma kowala, motero imapeza kukoma kwa zinthu zomwe zimakonzedwa. Chifukwa chake, posakaniza soya tofu ndi nthochi, mutha kupeza zonunkhira za payi, ndikuyika nyama ya soya ndi phala la phwetekere - mbale yayikulu.

Cranberries

Aliyense amadziwa momwe soya alili ndi mavitamini ambiri, koma ndi anthu ochepa omwe amadziwa kuti mabulosi awa amatsuka mitsempha yamagazi, amakhala ndi mafuta m'thupi komanso amalimbitsa mtima. Vitamini C yambiri imapangitsa ndodo kukhala chida chofunikira kwambiri polimbana ndi chimfine.

Ginger

Zonunkhira zaku India zimakhala ndi ginerol - chinthu chapadera chomwe chimathandiza kuchotsa "cholesterol" yoyipa m'thupi. Ndipo ginger imathandizira kagayidweko, ndikuthandizira kupeza chithunzi chochepa.

Kumbukirani kukumbukiranso zakudya zopatsa thanzi mu zakudya zanu. Izi ndi masamba ndi zipatso zosiyanasiyana, chinangwa, nyemba, chimanga, chinangwa. CHIKWANGWANI chimathandiza kuchotsa cholesterol yambiri mthupi. Kuphatikiza apo, kutsatira zakudya zotere, mudzayiwala za zovuta ndi matumbo.

Imwani malita awiri amadzi oyera tsiku lililonse. Madzi amakhudzidwa ndi zochita zonse za thupi, ndipo kusowa kwake kumatha kuyambitsa mavuto. Kodi mumayiwala kumwa madzi? Khazikitsani nthawi kapena kutsitsa pulogalamu yapadera - imakuuzani mukafunikira kumwa galasi.

Ndi zakudya ziti zomwe siziyenera kuphatikizidwa ndi zakudya za cholesterol yayikulu?

Tsopano mukudziwa zakudya zomwe zimachepetsa cholesterol ndi zomwe muyenera kuwonjezera pazakudya zanu. Koma ndi zinthu ziti zomwe siziyenera kuphatikizidwa? Kumbukirani zomwe muyenera kupatula zakudya:

• Chakudya chofulumira. Burger ndi pizza ndizodzaza ndimafuta a trans ndi ma calories owonjezera - izi sizothandiza kwa aliyense.
• Zakudya zamafuta ndi nkhuku. Sankhani magawo azakudya - kotero simungavulaze thupi.
• Msuzi wamafuta. Mayonesi - oletsedwa. Koma supuni ya mafuta a azitona mu saladi imangopindulitsa.
• Msuzi wamphamvu ndi msuzi wokhazikika pa iwo. Monga lamulo, broths zotere zimakhala ndi mafuta ambiri, ndipo sizithandiza omwe ali ndi vuto la cholesterol.
• Kuphika makeke, chokoleti ndi zina zina. Nthawi zambiri, zakudya zotere zimakhala ndimafuta ambiri a trans, ndipo zimakhala poizoni wamagazi.
• Zinthu zamafuta mkaka, makamaka batala. Zopangira mkaka zomwe zimakhala ndi mafuta pamwamba 5% ziyenera kusiyidwa kwathunthu.
• Tiyi wamphamvu komanso khofi. Zotsatira za zinthu izi zimakhudza mkhalidwe wamatayala.
• Zakumwa zokoma za kaboni. Kumwa koloko sikuti kumabweretsa thupi m'thupi ndipo kumapangitsa kuti munthu akhale wonenepa.

Monga mukuwonera, ndikofunikira kupatula zinthu zomwe siziloledwa kwa aliyense. Kuti mutha kupanga menyu mosavuta kuti chakudya chanu chikhale chokoma komanso chosiyanasiyana.

Zithandizo za anthu a Folk zochepetsera cholesterol

Anthu ambiri amasankha mankhwala azikhalidwe ngati njira yabwino yopanda mankhwala. Komabe, izi zitha kukhala zowopsa, chifukwa kuchuluka kwa zosakaniza zam'mapiritsiwo kumakhala ndi vuto, koma zitsamba zimatha kukhala ndi zinthuzi mosazungulira.

Mankhwala amapitilira macheke angapo - amatha kutenga zaka 10. Madokotala ndi madokotala amaphunzira momwe mankhwalawo amathandizira pamathupi osiyanasiyana, amayesa mndandanda womwe umawonetsa kuyenderana ndi mankhwala ena komanso chakudya. Palibe amene amawerengeka maphikidwe achikhalidwe chotere, ndipo simungayike ngakhale pang'ono kuti mumvetsetse kuti chizindikirochi chimachokera kuti.

Onetsetsani kuti mwamuuza dokotala wanu za mankhwala azitsamba zonse zomwe mumagwiritsa ntchito. Nthawi zina izi zimatha kudziwa dokotala zomwe zikukuchitikirani.

Zochita zolimbitsa thupi

Masewera ndiye chinsinsi cha kukhala bwino komanso moyo wautali, koma kuwonjezera apo, zimathandizira kusintha kayendedwe ka cholesterol mthupi. Koma masewera oti musankhe? Akatswiri sagwirizana chimodzi pamaganizidwe awo - kumanga thupi ndi katundu wina wolemera sichabwino kwenikweni.

• Koma kukwera mahatchi ndikwabwino. Zowona, muyenera kuyenda tsiku lililonse, osachepera mphindi 45. Kwa iwo omwe amatopa ndi kuyenda pafupipafupi, kuyenda kwa Nordic ndimasewera apamwamba omwe amayika zovuta pamagulu onse a minofu.
• Ngati ndinu wokonda kusambira, ndiye kuti mulembetse dziwe ndikupita kumeneko nthawi zambiri.Kusambira ndikwabwino kuti muchepetse cholesterol, ndipo kuwonjezera apo, kumathandizanso kuti msana ukhale.
• Kuyenda njinga pafupifupi masewera abwino kwa aliyense, komanso njira yabwino yoyendera anthu onse. Mukhala bwino, limbikirani mawonekedwe anu ndikusungani zonyamula ambiri - imodzi kuphatikiza!
• Ngati muli ndi mwayi wosewera mpira, basketball kapena volleyball - musadzipewe izi. Masewera awa amathandizira kuphunzitsa mtima wanu komanso kutsitsa cholesterol.

Zomwe zimapangidwa muzakudya zimachepetsa cholesterol

"Chenjezedwa, ndipo uli ndi zida" - mwambi umatero. Zambiri pazakudya zomwe zimalimbikitsa cholesterol yoyipa komanso zotsika zomwe zingathandize kupanga zakudya zopindulitsa kwambiri. Kodi kudya chiyani kuti muchepetse magazi?

Poyamba, timvetsetsa mankhwala zigawo zamaguluzomwe zimakhudza mitsempha yamagazi. Pambuyo pokhapokha tidzafika pamndandanda wanena.

Polyphenols

Mankhwala awa amapezeka pazinthu zomwe zimachokera kuzomera ndikuthandizira kupanga "cholesterol" chabwino - lipoproteins yapamwamba.

Zakudya zoterezi zimaphatikizapo makangaza, cranberries, mphesa zofiira, vinyo, ndi nyemba. Izi zomwe zimakhala ndi ma polyphenols amachepetsa cholesterol yamagazi. Inde, ayenera kumwedwa mosamala, makamaka vinyo, popeza akadali chidakwa chomwa, ngakhale ali ndi zopindulitsa.

Mavitamini PP, K2, P, gulu B, potaziyamu, magnesium

Mavitamini a Gulu B amapezeka mu mikate yoyera ndi yakuda ndi kuwonjezera kwa chinangwa, nandolo, oat ndi buckwheat. Gulu la mavitaminiwa limaletsa kudzikundika kwamafuta kwambiri m'chiwindi, limathandizira kumasula mphamvu kuchokera kuzakudya, ndikuwongolera kagayidwe ka lipid.

Vitamini PP, kapena nicotinic acid, amapezeka mu zinanazi, beets, mkate wa rye, chiwindi ndi nyama yanyama. Vitamini PP imathandizira kusintha kwakanthawi kachulukidwe kakang'ono, kupewa thrombosis, kukhazikika lipoprotein, ndikuchulukitsa kuchuluka kwa lipids.

Vitamini P amawongolera kuchuluka kwa mitsempha ya magazi, imalepheretsa kusokonekera kwawo ndi kutsika kwamisempha yamagazi. Ilinso ndi anti-atherogenic katundu. Vitamini iyi imakhala ndi zipatso zambiri za zipatso, mu aronia ndi phulusa lofiira paphiri, tiyi wobiriwira, letesi ndi tomato.

Vitamini K2 opangidwa ndi mabakiteriya opindulitsa m'matumbo. Komanso mumapezeka zinthu zamasamba monga letesi, sipinachi, broccoli, kabichi. Vitaminiyi amapezeka mu kiwi ndi nthochi, nyama ndi mkaka wa ng'ombe. Vitamini K2 imakhudzidwa ndimayendedwe a calcium metabolism m'thupi. Zimalepheretsanso kuuma mtima, kuphatikizira kwa milomo ya lipid ndi mavavu amtima.

Zakudya za potaziyamu ndi magnesium komanso masamba zimatsitsa cholesterol yamagazi. Izi ndi monga mbatata, phwetekere, dzungu, lalanje ndi mphesa, nthochi. Migodi imeneyi imathandizira kagayidwe ndi kuwononga mafuta m'thupi mothandizidwa ndi bile acid.

Monga gawo la chakudya chopatsa thanzi, zinthu zonse zomwe zili pamwambazi zimachepetsa cholesterol m'magazi oyendayenda.

TOP 25 cholesterol yotsika komanso zinthu zolimbitsa mtima

Zogulitsa kwambiri cholesterol zitha kuphatikizidwa kukhala mndandanda umodzi. Onsewa ali ndi katundu wapadera - amachotsa cholesterol "yoyipa" m'magazi, ndipo nthawi yomweyo amapatsidwa kukoma kwambiri.

Zipatso zamafuta izi zimatha kugwiritsidwa ntchito popanga saladi. Ndipo atasenda zamkati mwake pa buledi wonse wa tirigu, sangweji yopatsa chakudya cham'mawa imatheka.

Theka limodzi la avocado patsiku limatsitsa magazi lipids. Chifukwa ma avocados ali ndi mafuta amisono, omwe amathandizanso kuchepetsa cholesterol yoyendayenda.

Nsomba zamafuta

Nsomba zamafuta, makamaka nsomba, zimakhala ndi mafuta osakwaniritsidwa omwe ali ndi zotsatira zabwino pa lipid metabolism.Ndikofunika kwambiri kuphika nsomba mu uvuni, wokometsedwa ndi mafuta. Salmon caviar ndi gawo lofunikira la mapuloteni, ndipo mafuta mmenemo amakhala ndi cholesterol yambiri "yabwino". Komanso, ilinso ndi mphamvu ya antihypertensive.

Pafupifupi magalamu 100 a zipatso patsiku amathandizira ntchito ya mtima komanso amalepheretsa kupitilira kwa matenda a atherosulinotic. Kuyambira kale, anthu achi China amagwiritsa ntchito Persimmon ngati njira yodziwira matenda a lipid. Chipatso chokoma chili ndi vitamini C, ma tannins, ndi mapuloteni. Anthu amatha kudya zosaphika komanso monga kupanikizana.

Chipatso chozizwitsa ichi chimakhala ndi ma polyphenols ndi pectin, omwe amachepetsa kuchuluka kwa lipoprotein otsika komanso kusintha kagayidwe ka cholesterol. Ndipo amakhalanso ndi anti-yotupa zotsatira ndi mafayilo okhathamira kwambiri, ofunikira kuti ntchito yamatumbo apamwamba.

Chimodzi mwazinthu zofunikira kwambiri ndizopaka buledi wophika mu uvuni ndi tchizi tchizi ndi uchi. Chakudya chamitima chino ndi chabwino pa chakudya chamadzulo. Komanso, apulo grated imatha kuwonjezeredwa ku saladi. Izi zimakhala ndi chitsulo chachikulu.

Mphesa imakhala ndi katundu wowotcha mafuta, mphamvu ya bactericidal. Komanso, zachilengedwe izi zimathandizira kagayidwe ndipo zimachepetsa zomwe zimakhala m'magazi, zimakhudza chiwindi. Mapuloteni achilengedwe ndi ma organic acid amatsuka mitsempha yamagazi ndikuthandizira kuchotsa poizoni m'thupi. Kuti muthane ndi kupsa mtima kwapatsochero, mutha kuwonjezera uchi.

Ma almond, walnuts ndi mtedza wa paini

Mtedza umakhala ndi mafuta achilengedwe, mavitamini A, E, PP, potaziyamu, magnesium ndi ayodini. Ndipo, zowona, zakudya zamafuta zomwe zimakhudzidwa ndikuyeretsa matumbo ndi thupi lonse kuchokera ku mafuta. Mndandanda wa mtedza wathanzi umaphatikizapo walnuts ndi mtedza wa pine, ma almond. Ndikofunikira kudya mosamalitsa mtedza, chifukwa nthawi zambiri ndimomwe zimayambitsa thupi.

Nutritionists amalimbikitsa kudya mafuta ambiri mtedza tsiku lililonse momwe mungathere m'manja mwanu. Popeza izi zimakhala ndi zopatsa mphamvu zambiri.

Nthambi ndi mbewu zonse

Zinthu monga mkate wa chinangwa zimachotsa mafuta m'thupi. Zili choncho chifukwa mankhusu ambewu zamphesa zomwe zimakhala ndi zakudya zopanda chakudya, mafuta ochulukirapo, tocopherol, niacin, thiamine, vitamini K. Kuphatikiza kwa makemikolo awa kumathandizira kutsitsa cholesterol m'magazi ndikuwonjezera mphamvu yake.

Momwe mungatenge ma kamu kuti muchepetse cholesterol, malangizo ena anganene. Mlingo wapamwamba wa chinangwa tsiku lililonse ndi 30 gramu. Nthambi zouma ziyenera kutsukidwa ndi madzi kuti azitupa msanga. Ndikwabwino kusenda chinangwa ndi madzi otentha ndikuwonjezera pazakudya za tsiku ndi tsiku. Nthambi yothandiza kwambiri ndi oat. Iwo imathandizira excretion wa bile acid, ndipo nthawi yomweyo zoipa mafuta m'thupi.

Zomwe zimapanga mankhwala a adyo zimagwira msanga komanso moyenera motsutsana ndi cholesterol, yomwe ndi:

• Wosakhazikika,
• Enzyme lysozyme,
• Klorini, ayodini, phosphorous,
• Mavitamini B ndi C,
• Mafuta ofunikira ndi allin glycoside.

Kuchuluka kwa adyo kumachepetsa kuthamanga kwa magazi, kumachulukitsa kagayidwe kake, kumachotsa mafuta m'thupi ambiri. Zomwe muyenera kudya ndi clove wa adyo kuti muchepetse lipids. Mwachitsanzo, mandimu ndi adyo zonsezo zimalimbitsa mphamvu zopindulitsa wina ndi mzake, komanso kuphatikiza bwino mukamaphika nsomba zophika.

Tsabola wokoma

Chofunika kwambiri ndi tsabola wofiirira. Muli ma pigment lycopene ndi carotene, komanso ma phytosterols mwambiri. Amachepetsa cholesterol "yoipa" yambiri. Tsabola wampira ulinso ndi mavitamini B6, B5, michere magnesium, potaziyamu, calcium, zomwe zimakhudza metabolidi ya lipid.

Chinanso chabwino cha tsabola ndi zinthu zochepa kwambiri zopatsa mphamvu, pafupifupi 20 kcal. Choyamwa chowiritsa chimatha kudyeka zonse zosaphika komanso monga gawo la mbale.

Nyemba ndi Nyemba

Zomera izi zimakhala ndi mapuloteni ambiri, mavitamini K, E, PP, mafuta azomera ndi fiber. Nyemba zimakhala ndi mapuloteni ambiri, kotero ndioyenera ngati chakudya chamafuta chamafuta kuti zithe kuperewera. Zakudya zamafuta ndi mavitamini palimodzi zimathandizira pakuwongolera mawonekedwe a lipid, kuyeretsa thupi lamafuta ochulukirapo a nyama. Pafupifupi magalamu 150 a nyemba patsiku ayenera kumwedwa.

Zinthu zapaderazi ndizokhazikika mu nthangala za fulakesi:

• Mavitamini K, E, A, F,
• Linoleic acid,
• Oleic acid
• Linolenic acid
• Selenium, manganese, mkuwa.

Mutha kuwaza mafilakisi pamasaladi ndi masangweji, ndikugwiritsanso ntchito supuni imodzi pamimba yopanda kanthu.

Mphamvu zapamwamba za fulakesi zimawululidwa mokwanira pakudya mafuta ambewu. Kunyumba, ndizotheka kupeza mafuta opendekera, koma sagwira ntchito mwachangu. Chifukwa ndi anthu ochepa omwe ali ndi makina osindikizira omwe ali pafupi, ndipo kuwongolera pamanja kumatenga nthawi yambiri. Ndikwabwino kusankha kuchokera kumafuta omwe akupezeka pamsika.

Mafuta a Flaxseed ali ndi machitidwe a anti-atherogenic, kuphatikiza kwa mapulateleti pamtunda wa lipid yolumikizira ku lumen yamadzi kumachepa. The achire zotsatira zimatheka ndi kumwa nthawi zonse supuni imodzi ya mafuta musanadye kwa miyezi iwiri. Iyenera kusungidwa mu chidebe chotsekedwa, chifukwa chikakumana ndi mpweya, filimu yoyera pamtunda.

Frying, mafuta opendekera samalimbikitsidwa. Akatentha, mankhwala osokoneza bongo amapanga.

Mafupa onse ndi peel mu makangaza ndizothandiza. Tsatani zinthu, ma tannins, mavitamini K, P, E, komanso ma 15 amino acid ofunikira - gawo laling'ono chabe la zopindulitsa za makangaza. Ellagic acid imalepheretsa kudziunjikira kwa cholesterol yoyipa m'mitsempha yamagazi. Punikalagin antioxidant amachepetsa kukhatikiza kwa mafuta m'thupi mafuta, motero kuchepetsa kupezeka kwake m'magazi. Zotsatira zabwino za zigawo za makangaza zimatsuka mitsempha yamagazi ndikuletsa kusokonezeka kwa magazi.

Zinthu zopangira makangaza, monga timadziti ndi ma jellies, mafuta ochepetsa magazi komanso nthawi yomweyo amakhala ndi kukoma kowala.

Zipatso za Cranberry zimakhala ndi mavitamini C ambiri, ayodini, titaniyamu, calcium, komanso polyphenols ndi pectin. Kugwiritsa ntchito kiranberi kumawonjezera chidwi cha khoma lamitsempha ndipo nthawi yomweyo kumathandizira kuyeretsa kwamkati pazotengera.

Zipatso zofiira zimathandizira kuchepetsa cholesterol. Kukoma kowawa kwa cranberries kwatsopano kumatha kuchepetsedwa ndi supuni ya uchi, kapena kuponyera zipatso zingapo mu tiyi wotentha.

Mutha kugwiritsa ntchito chakudya monga dzungu kuti muchepetse cholesterol yoyipa. Mbewu ndi zamkati zimakhala ndi mafuta acids, mavitamini T ndi K, carotene ndi pectin. Kuphatikizika kwa lipids pamakoma amitsempha yamagazi kwatsekedwa, ndipo mothandizidwa ndi CHIWONSE, mafuta owonjezera amachotsedwa. Mavitamini a gulu B, makamaka B3, amathandizira kuwonjezera cholesterol yabwino.

Choyimira chowala ndichabwino pakupanga msuzi wa kirimu, ma pie, komanso mbewu monga chimanga. Mutha kudya zonse zosaphika komanso monga zosakaniza mu zovala zapamwamba.

Chokoleti chakuda

Zakudya zina zonkitsa zomwe zimakhala ndi mafuta ambiri siziwathandiza kwenikweni. Chitsanzo cha izi ndi chokoleti chakuda.

Zinthu zambiri za cocoa zomwe zili m'gululi zimapangitsa kuti magazi azichepetsedwa komanso zimalepheretsa kuyatsidwa kwa mafuta m'thupi. Chokoleti chakuda kwenikweni choposa 75% sichikhala ndi cholesterol konse, chifukwa mafuta a nyama sangagwiritsidwe ntchito pokonzekera. Zinthu zomwe zimakhala ndi cocoa, ndimomwe zimagwiritsidwa ntchito moyenera, zimathandizira kuyang'anira mafuta a cholesterol, pomwe sizikuwakhudza.

Zakudya zomwe zimathandizira kuchepetsa cholesterol yamagazi zimatha kugwiritsidwa ntchito pochiza matenda omwe alipo komanso kupewa kupezeka kwa hyperlipidemia. Chosangalatsa ndichakuti zovala zamtengo wapatali komanso zotsika mtengo zimakhala ndi machiritso. Chachikulu ndikuti palibe chifukwa chakulembera kwa dokotala kuti mugule “mankhwala okoma”. Chachikulu ndikudziwa muyeso.Khalani athanzi!