Nsomba ndi cholesterol

Chakudya chimagwira ntchito yofunika kwambiri, ndipo nsomba ndiyofunikira mukamadya, ndiye muyenera kudziwa nsomba zomwe ndizabwino kwa cholesterol yayikulu.

Cholesterol ndi mafuta omwe amapezeka mthupi. Mwa anthu, ma lipids awa amapangidwa m'chiwindi ndipo ndi amodzi mwa zinthu zofunika kwambiri pakugwira bwino ntchito kwa thupi. Mwa munthu wathanzi, kuchuluka kwa cholesterol yamagazi kumatha kuyambira 3,6 mol / L mpaka 5 mmol / L. Ngati zizindikirazo zikupitilira malire ovomerezeka, ndiye kuti matendawa atheka.

Atherosclerosis ndi yochepetsetsa komanso kufalikira kwa mitsempha, matendawa amatengedwa ngati gawo loyamba la kulowetsedwa kwa myocardial ndi stroke. Chifukwa chake, ndikofunikira kuyang'anira kuchuluka kwa cholesterol m'magazi. Ndi cholesterol yayikulu, madokotala amalimbikitsa kupendanso, ndipo ngati kuli koyenera, kusintha zakudya. Ndizosafunika (kapena kupatula kwathunthu) anthu omwe ali ndi atherosulinosis kuti azidya zakudya zomwe zimakhala ndi mafuta a nyama, ndipo gawo lalikulu la chakudyacho liyenera kukhala zakudya zopanda mafuta a omega-3, 6, ndi acids a 9. Mafuta awo olemera kwambiri ndi nsomba.

Kodi nsomba ndizabwino komanso kuchuluka kwa mafuta m'thupi mwake

Titha kunena kuti nsomba zilizonse ndizothandiza, chifukwa zimapezeka mu zinthu zofunika kufufuza, mafuta ndi mapuloteni. Odwala omwe ali ndi atherosulinosis amaloledwa kugwiritsidwa ntchito pongoganizira njira zake. Amakhulupirira kuti mwamafuta kwambiri ndi mitundu ya nsomba zam'madzi, koma madzi abwino, omwe mitundu yambiri yamafuta ochepa, amakhalanso ndi michere yambiri.

1. Mavitamini - A, E, B12 - izi ndi zinthu zofunika pa chamoyo chilichonse. Zinthu zothandiza phosphorous, ayodini, chitsulo, magnesium, potaziyamu, nthaka ndi zina zimakhudza machitidwe a metabolic mthupi komanso mwachindunji pamagazi.
2. Mapuloteni ndi gwero lopangira zomanga thupi.
3. Omega-3, omega-6 ndi mafuta osapangika omwe amatha kuyeretsa mtima wam'magazi a mafuta omwe ali kale pazitseko zamitsempha yamagazi, komanso cholesterol yotsika.

Nsomba zilinso ndi cholesterol, zomwe zimatengera mafuta ake. Pali mitundu yamafuta otsika (2% mafuta), yokhala ndi mafuta ochepa (kuyambira 2% mpaka 8%). M'magiredi amafuta, amachokera ku 8% kapena kuposa.

Modabwitsa, mafuta a nsomba ndi othandiza kwambiri kutsitsa cholesterol m'mwazi, masiku ano amatulutsidwa ngati ma kapisozi, omwe ndi osavuta kutenga. Kumwa pafupipafupi pambuyo pa masabata awiri kumachepetsa cholesterol ndi 5-10%. Zakudya zowonjezera izi ndizabwino kwa iwo omwe sakonda kudya nsomba.

Zothandiza nsomba

Nsomba zonse ndi zathanzi. Izi zakhala zikudziwika kwa ife kuyambira tili ana. Kukhazikika kwachilendo komanso kupezeka kwachilengedwe kumapangitsa kuti mbale za nsomba zisakhale zokomera, komanso zofunikira kwa thupi. Nsomba zothandiza kwambiri, mwamwambo, komanso okhala ndi madzi abwino am'madzi ali ndi mitundu yambiri ya amino acid ndikutsata zomwe zimapangidwa, pomwe akutanthauza mitundu yamafuta ochepa.

Zopindulitsa zomwe zimapezeka mu nsomba zimaphatikizapo:

Chifukwa chake, nsomba ndi chinthu chofunikira komanso chofunikira pa zakudya zilizonse. Zakudya kuchokera kwa izo zimadzaza thupi ndi mapuloteni ophatikizika am'mimba, kuwongolera zochitika za chithokomiro ndi ziwalo zina zamkati zamkati, zimakhudza dongosolo lamanjenje, kusintha kusintha, kukumbukira ndi kugona, kukhazikika kwa kagayidwe. Odwala omwe ali ndi cholesterol yambiri, zakudya zam'madzi zimatha kuchepetsa magawo a "liproduction" a lipids m'magazi ndikuchepetsa chiopsezo cha zovuta zam'mtima komanso matenda a mtima.

Kodi mumapezeka mafuta amtundu uti?

Nsomba ndizosiyana. Ngati mungadziwe mawonekedwe amtundu wamtundu wa mitundu yotchuka kwambiri, mumalandira chithunzi chotsatirachi:

• madzi - 51-85%,
• mapuloteni -14-22%,
• mafuta - 0.2-33%,
• zinthu zopanda mchere komanso zotulutsa - 1.5-6%.

Chosangalatsa ndichakuti, mafuta am'madzi am'madzi komanso mitundu ya m'madzi ndizosiyana kwambiri: ngati wakale ali ndi mankhwala ofanana ndi nkhuku, omalizawo ali ndi mapangidwe apadera a lipids.

Mankhwala a cholesterol m'madzi amasiyana. Tsoka ilo, palibenso mitundu yopanda izo: nsomba zilizonse zimakhala ndi mafuta ena a nyama, omwe makamaka ndi cholesterol.

Monga tikuwonera patebulopo, zomwe mafuta amafuta a cholesterol amisiyanasiyana amasiyana m'njira zosiyanasiyana. Kuchuluka kwa cholesterol yomwe iyenera kudyedwa ndi munthu yemwe ali ndi atherosulinosis sayenera kupitilira 250-300 mg / tsiku.

Ndi nsomba iti yomwe ili yabwino kwa anthu omwe ali ndi cholesterol yayikulu?

Chosangalatsa ndichakuti, ngakhale pali cholesterol yambiri, mitundu yambiri ya nsomba imatha kudyedwa ndi odwala omwe amawona atherosermosis ndi zovuta zake zam'mimba. Zonsezi ndizokhudza mafuta achilengedwe opindulitsa: amatha kuchepetsa kuchuluka kwa cholesterol amkati omwe amapangidwa m'chiwindi ndikuwongolera metabolism yamafuta ambiri.

Zodabwitsa monga momwe zingamvekere, nsomba zothandiza kwambiri kwa anthu omwe ali ndi cholesterol yayikulu ndi mitundu yamafuta a nsomba (nsomba, nsomba ya salmon). Masiku ano, nyama ndi nyama zowonda zokhala ndi mafelemu okoma zitha kugulidwa kumsika uliwonse, ndipo mbale zopangidwa kuchokera ku nsomba zofiira sizokhazokha komanso zathanzi. Ndikofunika kugula nsomba kuchokera kwa ogulitsa odalirika: sikuti matupi onse omwe amabwera pamashelefu omwe amagulitsira malonda ali ndi zatsopano. Zopindulitsa kwambiri kwa thupi ndizoyala kapena nsomba. 100 magalamu a nyama yoyimila ya salmon imapereka chofunikira cha tsiku lililonse cha omega-3, zomwe zikutanthauza kuti ikulimbana mwachangu ndi cholesterol plaques.

Kuphatikiza pa mitundu yofiira ya nsomba, atsogoleri omwe ali mu GIC yopanda mafuta ndi nsomba, trout, halibut, hering, sardinella ndi sardine. Ndikofunika kwambiri kuzigwiritsa ntchito mu njira yophika kapena yophika, koma ngakhale mu zakudya zamzitini, mitunduyi imatha kutsitsa cholesterol ndikuthandizira kupeza thanzi.

Ndi nsomba zotsika mtengo kwambiri, zothandiza kwa atherosulinosis ndi hering'i odziwika bwino kwa onse. Ndiosafunika kugwiritsira ntchito hering'i yama mchere chifukwa cha mafuta othandiza kuchiritsa: ndibwino ngati mwatsopano kapena mazira. Mwa njira, hering'i imakhala yokoma kwambiri ngati muiphika ndi kagawo ka mandimu ndi zitsamba.

Mitundu yamafuta ochepera ndiyofunikanso chisamaliro chapadera. Cod, halibut kapena pollock ndi chakudya chamafuta ochepa ndipo amaloledwa kwa odwala omwe ali ndi atherosulinosis. Amathanso kuchepetsa magazi m'thupi.

Malinga ndi malingaliro a madotolo, kwa odwala omwe ali ndi cholesterol yambiri, ndikokwanira kuwonjezera nsomba za 150-200 g katatu pa sabata pazakudya zawo.

Nsomba zamatenda

Kuti nsomba ikhale yathanzi, ndikofunikira kuphika bwino. Ndiosafunika kudya nsomba yokhala ndi cholesterol yayitali:

• yokazinga mu batala kapena mafuta a masamba. Frying imawononga michere yambiri yomwe ili m'zinthu,
• chithandizo chosakwanira kutentha. Nsomba zimatha kukhala magwero azilombo zambiri zomwe sizikuwoneka ndi maso a munthu. Chifukwa chake, sikulimbikitsidwa kudya nsomba zosaphika (mwachitsanzo, mu sushi, masikono) zosachokera kosadziwika,
• mchere - mchere wambiri ungapangitse kuti madzi asungidwe komanso kuwonjezeka kwa magazi. Idzakulitsa katundu pamtima,
• kusuta, popeza ilibe mchere wambiri, komanso ma carcinogens. Nsomba zosuta zomwe zimasungidwa sizimavulaza kuposa nsomba zotentha.

Njira zophikira nsomba, momwe zimasungirako kuchuluka kwa zinthu zopindulitsa, ndikuphika, kuwotcha, kuphika. Kukoma kwa mbale pankhaniyi kumatengera kusankha koyenera kwa nsomba. Tsatirani malangizowa:

• Ndikwabwino kusankha nsomba yaying'ono. Mitembo yayikulu ikhoza kukhala yachikale komanso yokhala ndi zinthu zambiri zoyipa.
• Fungo la nsomba zatsopano ndizosalala, zachindunji, zamadzi. Ngati nyamayo imanunkhira kwambiri kapena yosasangalatsa, ndiye kuti ndiyowopsa.
• Chizindikiro china cha kutsitsimuka ndi kukongola kwa zamkati. Kanani kugula ngati mutakakamira ndi chala chanu kuti musunge nyama yomwe yatsala nyama ija.
• Mtundu wa zamkati ukhoza kukhala wosiyana: kuchokera ku imvi mpaka kufiira.

Malamulo osungira nsomba amakulolani kuti muchoke kwa masiku 2-3 mufiriji kapena amaundana kwa miyezi ingapo mufiriji.

Salmon Yoyenda

Pokonzekera mbale muyenera:

• nsomba zazikulu (pafupifupi 0,5 kg),
• ndimu - 1,
• kirimu wowawasa 15% (wopanda mafuta) - kulawa,
• chisakanizo cha zitsamba zaku Italy (basil, organo) - kulawa,
• mchere, tsabola - kulawa.

Sambani mafuta oyera, nadzatsuka m'madzi otentha, owuma ndi nsalu yoyera. Pukutu ndi mchere, tsabola ndi zitsamba, kutsanulira theka la mandimu ndikusiyirani kuguba kwa mphindi 30 mpaka 40. Ikani mphaka m'mbale ya chowiritsa chowirikiza (kapena multicookers yokhala ndi "mafuta"), mafuta ndi kirimu wowawasa. Ikani chidebe cha nsomba pamwamba pa mphika wamadzi otentha, nthunzi kwa mphindi 40-60. Zakudya zabwino zokometsera zakonzeka.

Oven anaphika hering'i

Ambiri amazolowera kumadya mchere wamchere wokha. Koma zidzakhala zothandiza kwambiri kuphika nsomba yamchere iyi: imasunga zofunikira zambiri ndipo sizivulaza kuchuluka kwa mchere kumtima ndi m'mitsempha yamagazi. Kuphatikiza apo, hering'i wophika ndi chokoma kwambiri.

• heringwe achisanu atsopano - 3 ma PC.,
• ndimu - 1,
• mafuta masamba - mafuta mawonekedwe,
• mchere, tsabola, zokometsera - kulawa.

Kuphika mtupo kuphika, kuyeretsa zamkati ndikusambitsa mtembo pansi pamadzi. Mutu ndi mchira zimatha kusiyidwa, koma zimadulidwa. Bola la hering'i ndi mchere ndi tsabola, mwanjira yake yokometsera ndi mapira a pansi, paprika, turmeric, masamba owuma ndi thyme. Ikani nsomba papepala lophika, lokhodza ndi mafuta a masamba ndikuwaza ndi mandimu.

Ikani mbale yophika mu uvuni ndikuphika hering'i kwa mphindi 30 mpaka 40 pa kutentha kwa madigiri 200. Zimakhala nsomba yowutsa mudyo komanso onunkhira bwino ndi kutumphuka kwa tirigu yophika. Tumikirani zokongoletsa ndi magawo a mandimu. Saladi iliyonse yazatsopano kapena mbatata yophika ndi yoyenera kukongoletsa.

Mawu ochepa ponena za mafuta a nsomba

Zaka makumi angapo zapitazo, mafuta a nsomba mwina anali ena mwa zinthu zosakondweretsa kwambiri paubwana. Tsiku la ana asukulu aku Soviet Union linayamba ndi sipuni ya zinthu zofunikira ndi fungo lowoneka bwino la nsomba komanso kukoma kosasangalatsa.

Masiku ano, izi zowonjezera pamalonda zimagulitsidwa mu mawonekedwe a makapisozi ang'onoang'ono, omwe ndi osavuta kutenga. Chifukwa chake, zotulutsa za omwe samakonda nsomba zizikhala zokhazikika zamafuta a nsomba - gwero lamafuta opindulitsa a mafuta a polyunsaturated.

Kugwiritsa ntchito tsiku ndi tsiku mapiritsi awiri a mankhwalawa m'masiku 14 oyambirira kungathandize kuchepetsa cholesterol ndi 5-10% kuchokera koyambirira. Kuphatikiza apo, mankhwalawa "amatsuka" ziwiya zamkati, kubwezeretsa magazi m'mitsempha ndikukulolani kuti muchepetse kuthamanga kwa magazi. Madokotala amalangizidwa kuti atenge mafuta a nsomba kwa anthu onse opitilira 50 kuti ateteze chiwopsezo cha matenda a m'matumbo ndi zovuta zake - kugunda kwa mtima ndi sitiroko.

Chifukwa chake, nsomba ndi chida chathanzi kwambiri kwa anthu omwe ali ndi cholesterol yambiri. Kusiyanitsa zakudya zanu ndi mbale zam'madzi, mutha kubweretsanso mayesedwewo, kusiya mavuto azaumoyo ndikuwonjezera chiyembekezo chamoyo.

Kudya nsomba ndi mafuta ambiri

Ndi cholesterol yambiri, mutha kudya nsomba, chifukwa zimakhala ndi zinthu zingapo zomwe zimatha kukhazikika pamlingo wa lipid. Mwakutero:

• Agologolo. Mapuloteni muzinthu zam'madzi ndi amodzi mwanjira zosavuta kupukusa. Kuphatikiza apo, malinga ndi kuchuluka kwake sakhala otsika kuposa nyama. Ndi zakudya zam'nyanja, thupi limalandira ma amino acid ambiri, kuphatikizapo zofunika.
• Mavitamini A ndi E, Gulu B. Mavitamini awa amathandizira kagayidwe kabwinobwino, amawonetsa zotsatira za anti-atherosulinotic (makamaka vitamini E chifukwa cha antioxidant athari) ndipo amatha kutsitsa cholesterol.
• Zofunikira ndi maulumikizidwe awo. Phosphorous, mkuwa, ferrum, potaziyamu, calcium, fluorine, magnesium, zinc - ndipo izi sizinthu zonse za ion zomwe tingaphatikizire pamodzi ndi nsomba. Chilichonse mwazinthu izi zimakhudzidwa ndimakhudzidwe amtundu ndi zikwizikwi. Magnesium ndi Potaziyamu chofunikira pakuchita bwino kwa mtima. Kupezeka kwa nsomba muzakudya kamodzi pa sabata kungachepetse chiopsezo chokhala ndi vuto la cholengedwa m'magazi a cholesterol pafupifupi 20%.
• Mafuta a nsomba. Kapangidwe kake kamakhala ndi mafuta acids - Omega-3 ndi 6, omwe ali ndi antiatherogenic. Izi zimayenda kudzera m'mitsempha yamagazi ndikuyeretsa mtima endothelium kuchokera ku lipid amana ndi cholesterol plaque.

Ndi nsomba zamtundu wanji zomwe ndibwino kudya ndi cholesterol yayikulu?

Zothandiza komanso zovulaza mitundu

Nsomba yothandiza kwambiri komanso yotetezeka ya cholesterol - nsomba. Ndiwothandiza kwambiri polimbana ndi matenda a lipid metabolism. Amakhala ndi mafuta ochulukirapo a omega-3 acid, omwe amachititsa kuchepa kwa kuchuluka kwa mafuta m'thupi.. Kuphatikiza pa nsomba, zakudya zam'madzi monga chilankhulo cham'madzi, hering'i, mackerel, koma ophika molondola malinga ndi njira ina, zingakhale zoyenera. Hering'i yamchere, yomwe timazolowera kwambiri, ilibe michere yofunikira.

Mitundu ya nsomba

Mitundu yofiira ya nsomba imakhala ndi mafuta ochulukirapo, makamaka, Omega-3, omwe ali ndi anti-atherosselotic zotsatira - amachititsa kuwonongeka kwa malo a atherosselotic m'makoma a mtima. Chifukwa chake, amatha kulimbikitsidwa kwa odwala omwe ali ndi cholesterol yayikulu. 100 g nsomba zonyamula zamitundu ya m'madziyi zomwe zimakhala ndi tsiku ndi tsiku la Omega -3 kwa anthu.

Chalangizidwa kuti mugwiritse ntchito nsomba zotsatirazi:

Nsomba zamtsinje

Malinga ndi machulukidwe a FA (mafuta acids), ma microelements ndi ma macroelements, mitundu ya mitsinje wotsika kwambiri m'madzi. Kuphatikizika kwamafuta amtundu wamadzi oyera - zida zake ndi kapangidwe kake ka mankhwala ndizofanana ndi mbalame, pomwe mitundu ya m'madzi mitundu yosinthika ya lipids ndiyopadera. Chifukwa chake, nsomba zam'mtsinje zokhala ndi mafuta ambiri kulolezaKomabe achire achire zotsatira sayenera kuyembekezera.

Nsomba zosuta, zouma ndi zouma

Mitundu ya nsomba iyi yomwe ili ndi cholesterol yayikulu osavomerezeka kugwiritsa ntchito. Nsomba zosuta zimakhala ndi zinthu zambiri zowononga - kupatula kuti sizinathandize kuchepetsa kuchuluka kwa cholesterol yoyipa, amatha kukhala ziwopsezo pakukula kwa ma oncology - amathandizira kupanga maselo a atypical.

Mu nsomba zouma ndi zouma, mchere wambiri, womwe umakhudza kagayidwe kamchere wamadzi, umatha kuyambitsa kuchuluka kwa bcc (kuchuluka kwa magazi ozungulira). Kudzikundikira kwawo m'thupi kumakhala gawo la kupititsa patsogolo kwa matenda oopsa.

Momwe mungaphikire nsomba

Pokonzekera kadyedwe koyenera, zambiri zouma za nsomba zomwe zili zothandiza pakukayikira kwa lipid sikokwanira. Muyenera kudziwa kuphika bwino. Njira zophikira zoyenera kwambiri ndi izi: kusenda, kuphika ndi kuwira. Tsatirani malangizowa:

• Sankhani nsomba zatsopano - mosamala ndi fungo labwino. Sayenera kukhala yamwano kapena yosasangalatsa - munyimbo iyi, nsomba, zomwe zikuwoneka kuti zili kale, zili kale ndi moyo wa alumali ndipo sizoyenera kudya.
• Chofunikira china pa nsomba yatsopano ndi chiuno chowonda. Pambuyo kukanikiza, zamkati liyenera kubwerera pomwe lili, osasiya chala.
• Patani nsomba zamtundu wocheperako kapena wapakatikati. Zazikulu zazikulu zimakhala ndi zinthu zingapo zosafunikira ndi zinthu zina.
• Ma zamkati amatha kukhala ndi utoto wosiyana kutengera mitundu - kuchokera ku utoto wamtambo kupita pamtundu wofiira.

Ndikololedwa kusunga nsomba zatsopano masiku awiri kapena atatu mufiriji, kapena kuwumitsa mufiriji kwa miyezi ingapo.Pophika, nthawi zonse pamafunika kuchita kukonzekera kokwanira, chifukwa pali tiziromboti mumtundu wa nsomba womwe suzindikiridwe kunja ndi masomphenya aumunthu - nsomba zam'nyanja ndiye gwero (imodzi mwazofunikira) za helminths zowopsa.

Sikoyenera kutengera chidwi ndi mbale yokazinga, chifukwa kukonzekera kwamtunduwu kumawononga mavitamini ambiri athanzi ndi zinthu zam'nyanja. Uwu ndi mwayi wa mbale zophika, zophika ndi zotentha kumaso. Otsatirawa ndi maphikidwe angapo a nsomba a hypocholesterol zakudya.

Salmon Yoyenda

Pa chakudya ichi, timafunikira salimoni fillet (steak, pafupifupi magalamu 500), ndimu imodzi, kulawa - zonona wowawasa wopanda mchere, mchere, tsabola, osakaniza zitsamba. Stew amayenera kutsukidwa, kuyanikiridwa ndi nsalu yokhazikika. Kenako pakani mbali zonse ziwiri ndi zokometsera zokonzekera - mchere, tsabola, etc., pofinyani msuzi wa mandimu pamwamba ndikuyika pambali ndikuyenda mozungulira kwa theka la ora. Pamapeto pa nthawi yosoka, phatikizani nsomba ndi wowawasa zonona ndikuyika nthunzi kwa mphindi 50-60. Zachitika!

Oven anaphika hering'i

Ngakhale kuti ambiri aife timangophatikiza mitundu iyi kokha ndi hering'i yamchere, pali njira inanso yogwiritsirira ntchito. Makamaka, ndizothandiza kwambiri kuphika. Pazinthu izi timafunikira zinthu zotsatirazi: hering'i wofinya kumene - zidutswa za 3-4, kutengera kukula ndi gawo, ndimu imodzi, mafuta a masamba ndi zonunkhira kulawa (mchere, tsabola, etc.). Timatsuka thupi la mtembo kuti uphike, muzitsuka ndi madzi ozizira, mutu ndi mchira ungadulidwe. Grate hering'i ndi yophika mchere. Timafalitsa papepala lophika, lomwe timadzola mafuta ndi mafuta, ndikutsanulira mandimu pamwamba. Kenako, ikani zonsezi mu uvuni ndikuphika kwa theka la ola pa kutentha kwa madigiri a 180. Maukwati a mandimu ndi abwino monga mbale yam'mbali.

Mwa zina, ndikufuna kunena mawu ochepa za kudya mafuta am'madzi Ndi zovuta ndi cholesterol. Mafuta a nsomba ndi chinthu chogwira ntchito kwachilengedwe; chimapezeka kuti chigulidwe mu kapisozi. Muli zinthu zingapo zophatikiza ndi zinthu zomwe ndizothandiza komanso zofunikira kwa thupi, makamaka, kuchuluka kwa ma FA (Omega-3.6) ambiri. Ngati mutenga makapisozi awiri amafuta a nsomba tsiku lililonse, kuchuluka kwa LDL ndi cholesterol kumachepetsedwa ndi pafupifupi 5-10% kuchokera koyambirira. Izi zimathandizira "kuyeretsa" makhoma a mtima, kuyambiranso magazi ndikuthandizira kuthamanga kwa magazi. Akatswiri akuti kuli bwino kumwa mafuta a nsomba kwa anthu okalamba (opitilira 50), pofuna kupewa zonse za atherosulinosis ndi mawonetsedwe ake a m'mitsempha ya mtima ndi mitsempha yamagazi.

Monga mukuwonera, nsomba ndi gawo loyenerera komanso lofunikira kwa odwala omwe ali ndi cholesterol yayikulu. Muli ma macro- ndi ma microelements ambiri, mapuloteni omwe amamwa bwino, mafuta acids.

Powonjezera nsomba zam'madzi ku menyu wanu, simungangodzipangira nokha pazakudya zabwino, komanso kukonza thanzi lanu, kubweretsanso kuchuluka kwa cholesterol yanu kukhala yabwinobwino ndikuwonjezera nthawi yomwe mumakhala ndi moyo. Perekani zokonda mitundu yotsatirayi: nsomba, hering'i, nsomba, nsomba ya makerele, nsomba, nsomba zamchere ndi nsomba. Gwiritsani ntchito yophika kapena yokonzedwa. Nsomba zoswedwa, zouma kapena zouma ziyenera kutayidwa. Ndipo, inde, dziwani muyeso.

Mitundu yamafuta yomwe ili ndi mafuta ambiri m'magazi

Pofuna kusintha cholesterol, muyenera kutsatira zakudya zapadera, zomwe ziyenera kuphatikizapo nsomba. Pamodzi ndi mtedza, masamba, zipatso, ndikofunikira kudya nsomba 100 g (makamaka nyanja) kawiri pa sabata. Imatha kusintha nyama ndipo ndi chinthu chotsika mtengo.

Ndikofunika kuti nsomba zokhala ndi cholesterol yayikulu zizikhala mitundu yambiri yamafuta, chifukwa zimakhala ndi asidi wambiri. Kulowa mthupi pafupipafupi, amathandizira kuti pakhale cholesterol “yabwino” m'chiwindi komanso amayeretsa magazi.

Nsomba zamafuta zimaphatikizapo nsomba, nsomba, hering'i, cod, trout, halibut, sardine, nsomba, flounder ndi ena. Iliyonse mwa iyo ndi nkhokwe ya zinthu zofunikira. Mwachitsanzo, hering'i ili ndi mapuloteni ambiri, mavitamini B12, B6, D, phosphorous, zinki ndi mafuta acids. Hering ndizosavuta kupeza pamashelefu asitolo, chifukwa zimagwidwa pamsika wamafuta. Chifukwa chodzazidwa ndi mafuta, zimawonongeka msanga, chifukwa chake zimagulitsidwa mu kuzifutsa, kusuta ndi mchere. Koma anthu omwe ali ndi atherosclerosis ayenera kudya hering'i yophika yatsopano popanda kuwonjezera mafuta m'mbale.

Msodzi wina wopezeka wathanzi ndi mackerel. Mulinso omega-3 acid, selenium, vitamini B12, vitamini D, magnesium, phosphorous ndi niacin. Amadziwika kuti m'malo osiyanasiyana kuchuluka kwa mafuta kumasiyanasiyana, nthawi yotentha kumakhala kocheperako, ndipo nthawi yozizira imakhala yambiri. Mackerel nthawi zambiri amagulitsidwa kusuta, koma ndibwino kuti muzidya mwatsopano.

Mwa zina zam'madzi, ma cod, kapena makamaka cod chiwindi ndi caviar, ndizambiri pazinthu zofunikira. Anthu omwe ali ndi atherosclerosis amatha kudya nsomba zam'kati zosakanizidwa, koma amasuta fodya amadziphwanya chifukwa chokhoza kukopa kuthamanga kwa magazi.

Ndikofunikanso momwe nsomba zamafuta zimaphikidwira. Ndikofunika kuphika motere:

• kuphika
• nthunzi
• grill
• kuphika moto wotseguka.

Ngati mumathira mafuta, ndiye kuti mutha kutaya michere yonse.

Okonda nsomba zomwe amasuta nthawi zambiri amaganiza kuti ngati nkotheka kudya nsomba zosuta ngati pali cholesterol yambiri m'magazi. Madokotala amalimbikitsa mwamphamvu kusiya zakudya zilizonse zosuta, popeza zimanyamula katundu wowonjezera pachiwindi. Kudya chakudya chochuluka motero sikungapindulitse ngakhale munthu wathanzi, makamaka ngati mungachiphatikize ndi mowa kapena zakudya yokazinga.

Chifukwa chake, nsomba zokhala ndi lipids yokwanira kwambiri sizingatheke zokha, komanso zofunikira kudya, chifukwa magawo ake opindulitsa adzathandizira kutsika kwa magazi awo ndikuwonjezera thanzi. Muyenera nthawi zonse kuti muwonetse kuchuluka kwake, mudye nsomba mokhazikika komanso ma dosed.

Zothandiza nsomba

Malinga ndi malo, nsomba zimagawidwa m'madzi / nyanja yatsopano. Mwa kukoma, nyama ya nyama zoyambirira imawonedwa kuti ndi yofunika kwambiri, ngakhale kuphatikiza kwachiwiri ndi koyenera. Ndi nsomba zam'nyanja zokhala ndi cholesterol yokwezeka yomwe ndikofunikira kuti iphatikizidwe muzosankha.

• Mapuloteni 7-23%. Zomwe zili ndi mapuloteni sizotsika ndi nyama. Amayeneranso kukhala bwino. Muli ndi ma amino acid omwe amathandizira kuyamwa kwa chakudya: albumin, myoglobin, methionine.
• Mafuta 2-34%. Zimakhazikitsidwa ndimafuta a omega-3 osakanizidwa, omwe amamwa mosavuta. Izi ndiye zokha zomwe sizipangidwa ndi thupi, koma ndizofunikira kuti kayendedwe ka mtima, kagayidwe kazinthu.
• Mavitamini, macro- ndi ma microelements ambiri. Nyama ya nsomba imakhala ndi zambiri kuposa nkhosa, ng'ombe kapena ng'ombe. Chofunika kwambiri ndi mavitamini A, E, K, D, omwe ndizovuta kupeza pazinthu zina.

Nsomba ndi mankhwala azakudya. Nyama imayidimbidwa mosavuta, ndipo zopatsa mphamvu zimatengera mtundu, njira yokonzekera. Chifukwa chake, kuti muchepetse cholesterol, mafuta am'madzi amalimbikitsidwa kuti aziwiritsa, kuwotcha kapena kuwotchera mu uvuni.

Nsomba zilizonse zimakhala ndi cholesterol, kuchuluka kwake kumadalira mafuta:

• Skinny (wopanda mafuta) mpaka 2% - nsomba zamadzi oyera, pike, cod, pollock, pike perch, hake, whiting blue, trout, carp. Palibe pafupifupi cholesterol mu nsomba, kuchuluka kwake ndi 20-40 mg pa 100. Mitundu yamafuta ochepa ndiyothandiza kwambiri pakudya lomwe limatsatiridwa ndi kapamba, mavuto ammimba.
• Mafuta ambiri a 2-8% - ma bass a nyanja, hering'i, nsomba, nsomba zam'nyanja. Kuchuluka kwa cholesterol ndizochepa - 45-88 mg pa 100. Mitundu yamafuta apakatikati ndiyopatsa thanzi, yoyenera kudya kwa othamanga.
• Mafuta 8-15% - nsomba zamkati, nsomba zamtundu wa pinki, chozungulira, salmon, halibut. Cholesterol 90-200 mg pa 100 g.
• Makamaka mafuta opitilira 15% - nsomba, hering'i, stellate, mackerel, eel, lamprey. Cholesterol 150-400 mg pa 100 g. Mitundu yofiira yamafuta ambiri am'mafuta imakhala ndi zopatsa mphamvu zambiri (200-350 kcal pa 100 g), motero ndikofunika kuwononga osapitiliza kawiri / sabata. Masiku ena onse mutha kudya mitundu yokhala ndi mafuta ochepa a nsomba.

Pamavuto a lipid metabolism, atherosulinosis, tikulimbikitsidwa kugwiritsa ntchito mbale zam'madzi 3-4 nthawi / sabata.

Nsomba zathanzi komanso zovulaza

Kodi ndingadye nsomba zamtundu wanji ndi cholesterol yayikulu? Zitha kumveka zododometsa, koma zopindulitsa kwambiri ndizo mafuta / makamaka mitundu yamafuta omega-3, omega-6. Amachepetsa kuchuluka kwa cholesterol yopangidwa ndi chiwindi. Izi zimakwanira pakudya zakunja mafuta m'thupi. Kuphatikiza apo, nsomba zomwe zimagwidwa ndi nsomba zimasinthasintha kagayidwe, kumalimbitsa mitsempha, ndikuchepetsa chiopsezo chokhala ndi matenda a mtima ndi mtima.

Ndi dyslipidemia, nsomba, nsomba, nsomba, trout, halibut, hering'i, hering'i ndizothandiza kwambiri. 100 g ya nyama yamtunduwu imakhala ndi asidi a omega-3 / omega-6 acid tsiku lililonse, omwe amathandiza kuthana ndi malo amodzi a atherosselotic.

Ndi mtundu wanji wa nsomba womwe sungadyedwe ndi cholesterol yayikulu? Ndi atherosulinosis, mavuto a mtima, simungagwiritse ntchito:

• Nsomba mu amamenya kapena yokazinga masamba kapena batala. Frying imawononga zinthu zonse zofunikira zotsata. Mothandizidwa ndi kutentha kwambiri, mafuta amapanga ma carcinogens. Amachulukitsa mamasukidwe amwazi, amachepetsa kuchuluka kwa mitsempha yamagazi, amathandizira kukulitsa kwa atherosulinosis. Cholesterol mu nsomba imakulanso chifukwa.
• Mchere wamchere. Kuchuluka kwa sodium kumapangitsa kuti madzi asungidwe. Izi zimawonjezera kupsinjika, kumayambitsa kutupa, kumakulitsa kuthamanga kwa magazi, kumapangitsa kuti pakhale mapangidwe.
• Sushi yokulungira. Kuchepetsa kutentha kwa nsomba kumatha kuyambitsa matenda opatsirana.
• Zosuta, kuzifutsa, zam'chitini. Nsomba zotere zimakhala ndi cholesterol yambiri, palibe mafuta achilengedwe a polyunsaturated. Zodzikongoletsera, zowonjezera zonunkhira, mchere kumathandizira kuyipa kwa metabolism, mitsempha yamagazi.

Phindu la nsomba zamafuta

Ndi cholesterol yambiri, menyu akuluakulu sayenera kungopanga fiber, zipatso ndi ndiwo zamasamba zokha, komanso mapuloteni, mavitamini B ndi polyunsaturated fatty acids (PUFAs), omwe akuphatikizidwa ndi Omega wodziwika bwino - 3.6 ndi 9. Zinthu zopindulitsa izi zimakhala mafuta, nsomba zam'madzi kapena nsomba zamchere.

Nsomba zonse ndizothandiza kwambiri. Zowona, zam'madzi, pamlingo wokulirapo, ndi mtsinje, kufikira zochepa. Umu ndi momwe zimakhalira m'madzi. Kugwiritsa ntchito pafupipafupi kumathandizira:

• kukonza kapangidwe ka hematopoietic system mthupi,
• kupewa khansa, chifukwa ndi antitumor "wothandizila" mu kapangidwe kake,
• kubwezeretsa gawo la masomphenyawo,
• kutseguka kwa machiritso pakhungu,
• odana ndi yotupa
• machitidwe aubongo
• kuchuluka pazinthu zofunika.

Zakudya za nsomba

Mapuloteni ndi zinthu zomanga ma cell a thupi, koma osapangidwa ndi iwo. Ndiye chifukwa chake ndikofunikira kuyamwa ndi chakudya choyenera. Zambiri zamapuloteni (mapuloteni), ochulukirapo kuposa nyama, kuthamanga kwambiri, chakudya chamafuta, zimapangitsa nsomba kukhala chakudya chopindulitsa kwambiri.

Mafuta a nsomba ndi chinthu chathanzi choperekedwa ndi malo apamadzi kuyambira ubwana. Njira yatsatanetsatane ndikupewa cholesterol okwera, cholesterol plaque, atherosulinosis, mtima ndi matenda a mtima. Zothandiza pa ntchito ya ubongo, zimawonjezera ntchito zamaganizidwe, kukumbukira. Zomwe zimapangidwa ndimafuta a nsomba zimayambitsa kuwonjezeka pakupanga mapuloteni ovuta ndi chiwindi - lipoproteins.

Mavitamini a B - ali ndi phindu pa hematopoietic system, amachepetsa zomwe zimakhala m'magazi otsika a magazi (LDL) (cholesterol, yomwe imadziwika kuti "yoyipa"), nthawi yomweyo imachulukitsa lipoprotein apamwamba (omwe amadziwika kuti "abwino").

Phosphorous (P), iodini (I) fluorine (F), calcium (Ca), chitsulo (Fe), magnesium (Mg), potaziyamu (K) - zonsezi ndi zinthu zazing'ono komanso zazikulu zomwe zimapangitsa metabolism kuti ikhale yachilendo. Amakhala ngati injini yamachitidwe ambiri, amakhudza machitidwe osiyanasiyana a thupi. Nsomba zodyedwa kangapo pa sabata zimalepheretsa kukwera kwa cholesterol ndipo, chifukwa chake, chitukuko cha ngozi ya pachimake. Kuteteza ku matenda a matenda a mtima. Ndipo ayodini akaphatikizidwa ndikuchokera, ikalowa m'thupi, imatha kuyendetsa chithokomiro.

Mavitamini "E" ndi "A", amafunikanso pakugwiritsidwa ntchito kwamkati kwa ziwalo zamkati. Vitamini "E" imathandizira kutalika kwa nthawi yayitali, imapangitsanso thupi ku ma cellular. Mavitamini "A" amatulutsa kagayidwe.

Amakhulupirira kuti nsomba zamadzi oyera momwe zimapangidwira komanso momwe zimapangidwira zimafanana ndi nkhuku, koma nsomba zam'nyanja ndizopadera ndipo sizibwerezanso zachilengedwe. Koma, asayansi apeza zinthu zofananazo m'mafuta opendekeka. Chifukwa chake, kwa omwe samaloleza kugula nsomba, mutha kumwa supuni ya mafuta patsiku, komanso mumawaphika ndi masaladi ndikuwonjezera zakudya zina. Akazi apeza chinthu chatsopano chokongoletsera.

Kodi mumapezeka mafuta amtundu uti?

Nsomba zilizonse, pamlingo wina kapena wina, zimakhala ndimitundu ina ya organic, koma zimagwirizana ndi mtundu wa cholesterol "wabwino", womwe suvulaza thanzi, koma umagwira nawo mbali zake.

Mawu ochepa za nsomba zosiyanasiyana. Mutha kudya zosaphika za stellar, chifukwa zimakoma patebulo la zikondwerero. Koma carp, m'malo mwake, imayenera kuphikika kwa nthawi yayitali, popeza ma opisthorch ambiri omwe amawononga chiwindi ndi m'mimba "amakhala" mkati mwake. Nsomba, yotchedwa Stavrida, kulibe - ili ndi dzina lamalonda la mitundu.

Cholesterol yochokera ku mankhwala opangidwa ndi organic, yophika yofatsa, yopanda vuto, siyingawononge thupi. Ngati nsomba yophika m'njira zotsutsana, ndiye kuti sizibweretsa phindu, koma kungovulaza.

Ndi mtundu wanji wa nsomba wabwino kwa cholesterol yayikulu

Iwo omwe akukumana ndi vuto la cholesterol yokwera, ngakhale akunyoza izi, azikhala othandiza makamaka kwa nsomba zamafuta. Salmon mitundu yokhala ndi cholesterol yochuluka kwambiri osaphatikizika imatha kuyendetsa organic. Izi zimaphatikizapo nsomba, nsomba, trout ndi salmon. Red caviar imakhala yothandiza, ngakhale pa sangweji ndi batala. Zachidziwikire, ngati mafuta amawonjezedwa mwachilengedwe.

Nsomba zamtunduwu zimakhala ndi lipoprotein yapamwamba kwambiri (cholesterol yabwino). Mutha kusankha mitundu iyi:

• nsomba (Thunnini),
• halibut / marine,
• hering'i / hering'i ya Baltic (Clupea harengus membras),
• sardine (Sardine).

Ngati cholesterol yakhudza kale thanzi la anthu, mwachitsanzo, ndi atherosulinosis, muyenera kusankha mitundu yambiri yopanda khansa: monga cod kapena pollock.

Momwe mungasankhire nsomba zoyenera

Sikoyenera kutengera zakudya zamzitini kuti muthandize kukhala ndi thanzi kapena kukhala wathanzi, ngakhale madokotala ena amati nsomba zamzitini zili ndi zinthu zambiri zopindulitsa monga nsomba zomwe zimaphikidwa munjira ina iliyonse. Komabe, mbale zomwe zimapangidwa kunyumba zimakhalabe ndizothandiza kwambiri.

Mitundu yosuta imayenera kupewedwa ngati iyi siwowonjezera moto, popeza pakali pano kusuta ndi zida zamafuta.

Muyenera kugula nsomba m'misika yodalirika. Sichikhala ndi fungo loipa, chikufanana ndi mitundu komanso mawonekedwe. Mwachitsanzo, nsomba zofiira, banja la nsomba silingakhale lopindika, la pinki kapena lalanje.

Mafuta ocheperako, nsomba imakhala mchilimwe pamene ikuyenda mwachangu. M'nyengo yozizira, kuchuluka kwamafuta kumachuluka.Tiyeneranso kukumbukiranso kuti pophika momwe chilengedwechi chimakhalira, chimakhala chowopsa kwambiri. Nsomba zimatenga zitsulo zonse zolemera ndi zinthu zovulaza kuchokera kunyanja ndi mitsinje. Nthawi zambiri, nsomba zam'madzi zomwe zimakhala pafupi ndi zombo zomwe zimasiyira kale ntchito mafuta, zimataya zinyalala m'mapani, kutaya chakudya chosowa, ndikufika poipa kuposa kuwonongeka kwa mitsinje.

Ndizowopsa kugula nsomba pamsewu, kuchokera kwa asodzi akumalo, makamaka ngati zinali ndi kukonza. Imfa zimachitika pafupipafupi. Usodzi ndi mafamu sizimapanganso malo okhala. Madzi osungirako nthawi zambiri amakhala oyipa, auve, odzaza ndi zinthu zosiyanasiyana zopangidwa ndi zinthu zoopsa komanso zovulaza. Nthawi zambiri, amatsegula mosavomerezeka, samayang'aniridwa ndi ntchitoyi, yomwe imakhala yowopsa kwa ogula. Ngati nsomba yotereyi ipezeka, iyenera kuyikiridwa mokwanira, koposa zonse ndi kuwira.

Njira yabwino ndikusankha nsomba yaying'ono, imatha kutsimikiziridwa molingana ndi kulemera kakang'ono ndi kukula kwake, poyerekeza ndi munthu wamkulu.

Contraindication

Nsomba zimaphatikizidwa kwa ana mpaka chaka chimodzi, ndipo patatha chaka, munthu ayenera kukumbukira kukhalapo kwa mafupa mwa munthu aliyense. Sikulimbikitsidwa kuti anthu omwe ali ndi vuto lililonse asafe. Palibe choopsa chilichonse kukhalapo kwa majeremusi, ma opisthorchids mu nsomba, nthawi zambiri nyanja ndi mtsinje. Kwa ena onse, nkovuta kunena za nsomba zomwe, kupatula njira zomwe zatchulidwazi. Ma carcinogens ndi zinthu zina zoyipa zimawonjezeredwa ku zakudya zamzitini kwa nthawi yayitali yosungirako, nsomba zoswedwa ndi mchere sizingachite popanda kugwiritsa ntchito mankhwala.

Tiyenera kudziwa kuti madokotala salimbikitsa anthu omwe ali ndi cholesterol yambiri kuti adye msuzi wa nsomba. Mutha kudya khutu lokha pa msuzi wachiwiri. Amapangidwa malinga ndi fanizoli: ikani nsomba mumtsuko wakuya ndi madzi, mubweretseni, ndikuwasiya kwa mphindi 10, ndiye kukhetsa nsomba, kusonkha madzi ndikupitiliza kuphika msuzi.

Momwe mungagwiritsire ntchito ndi cholesterol yayikulu

Njira zophikira ziyenera kukhala zosavuta momwe zingathere: ndi kuwira / kuwira, mu uvuni, mu boiler iwiri. Ndikofunika kuti agoneke pa waya kuti athe kukhetsa mafuta m'malovu. Kupha nsomba, makamaka kumizidwa mu mafuta, koletsedwa - iyi ndi njira yotsimikizika yolowetsera cholesterol m'thupi. Kuyambira ndi zokometsera, ndibwinanso kusankha zomwe zimathandiza munthu kukhala wathanzi: mandimu, tsamba la bay, sinamoni, oregano. Mchere wokhala ndi cholesterol yambiri umadyedwa pang'ono.

Nsomba zachifumu

Nsomba, nsomba za salimoni kapena pinki, zokhala ndi mafupa, koma popanda mutu, ndizoyenera kudya.

• b / g nsomba
• tsamba
• mandimu osenda
• bowa
• kaloti grated
• supuni ziwiri za kirimu wowawasa,
• katsabola.

Sambani zotsalazo, yeretsani nsomba, kudula m'magawo, kuphika zidutswazo 2-2,5 cm. Popeza tchizi kwa anthu omwe ali ndi cholesterol yambiri imakhala mafuta kwambiri, muyenera kusankha kaloti. Dulani bowa mu halves, kuwonjezera ku kaloti, kusakaniza ndi wowawasa zonona. Choyamba yikani nsomba papepala lophika ndikuphika madigiri a 180 kwa mphindi 15. Kenako, pachidutswa chilichonse bayani tsamba lachi Bay, gawo la mandimu ndi kaloti ndi bowa. Kuphika mphindi 20. Ikani pepala lachitsulo pansi kwambiri kuti kudzazako kusayake. Mukamaliza kuphika, kuwaza ndi katsabola ndikusiya kutiwotcha kwa mphindi 15 mu uvuni.

Mackerel mphindi 5

Mphindi zisanu, momwemo ndi fanizo lophiphiritsa, nsomba imaphika pang'ono, osakhalitsa. Zakudya izi zimatha kudyedwa pang'ono komanso osapitilira kamodzi pa miyezi iwiri. Zimayenda bwino ndi tebulo la zikondwerero.

• kusenda mackerel b / g,
• tsamba
• tsabola (wakuda),
• cranberries
• mchere (kulawa, koma kuti nsomba ilere mchere pang'ono),
• ndimu, theka
• adyo, 5 cloves.

Dulani nsomba mu magawo theka, muzimutsuka, ndikuyika pulasitiki. Tsabola ndi mchere, gwedezani chilichonse bwino. Finyani ndimu, onjezani adyo wowotchera, sansani pang'ono pang'ono. Ikani thumba pansi, ikani cranberries ndi masamba a Bay pakati pa zidutswa za nsomba. Valani chikwama mwamphamvu. Siyani kwa mphindi 30.

Nsomba zochokera ku chef

Zakudya izi, zamkati za chilankhulo cham'madzi, halibut kapena nsomba za banja la salmon zimasankhidwa nthawi zambiri.

• zojambulazo
• nsomba:
• mchere, tsabola,
• tsamba
• kuchuluka kwa anyezi,
• kaloti
• zukini.

Tsuka malondawo ndi kuvala zojambulazo, tsabola, mchere, kuwonjezera tsamba. Dulani anyezi m'mphete, ziwaphimbe ndi mnofu wonse. Dulani zukini ndi kaloti kukhala mphete zoonda pamwamba. Kukulani zojambulazo ndikuyika mu uvuni. Kuphika kwa mphindi zosachepera 30. Komanso, mbale iyi ikhoza kuphikidwa mu uvuni kapena pa grill. Anthu ena amakonda kuphika n fillet, ndipo nthawi yomweyo nsomba yonse.

Mtundu umodzi mwa zovulaza ndi telapia ndi pangasius. Izi ndi nsomba zodetsedwa kwambiri zomwe zimakhala m'madzi otentha, nthawi zina ngakhale kunyanja. Nthawi zambiri amatchedwa "zinyalala", akamadya chilichonse chomwe amawona pansi pamtsinje, momwemo, amawonongeka kale pamlingo wa cellular. Ngakhale kuti zigawengazi ndizodzaza ndi mitundu yotere, sizoyenera kudya mwadokotala.

Momwe nsomba zimachotsera cholesterol owonjezera

Mafuta amitundu mitundu ya omwe amayimira madzi am'madzi ndi gwero labwino la asidi wa polyunsaturated. Ndi omwe amatha kuyang'anira kupanga cholesterol yabwino, yomwe imayang'anira kagayidwe kazakudya, kupanga mahomoni, ntchito ya chiwindi ndi ziwalo zina. Zimathandizanso kupanga vitamini D.

Pogwiritsa ntchito nsomba zam'madzi (mtsinje mpaka pang'ono), makhoma amitsempha yamagazi amalimbikitsidwa, kuthamanga kwa magazi kumayeretsedwa ndikuthamanga, metabolism imabwezeretseka. Momwemo, cholesterol yoyipa sisonkhana pazitseko zamitsempha yamagazi, ziwalo, kuphatikizapo ubongo, zimalandira michere munthawi yake, imadzazidwa ndi mpweya.

Koma pakudya nsomba, ndikofunikira kulabadira zatsopano zosankha, njira zophikira, apo ayi, sizingakhale zothandiza.

Malangizo - uwu ndi chidziwitso chothandiza choperekedwa kuchokera kwa munthu wina kupita kwa wina, ngakhale kuti ungavomereze kuti ndichinthu chokhudza aliyense payekha.

• Ngati pali zokayikitsa mukagula nsomba, muyenera kuziviika m'madzi ndi mandimu kwa maola angapo, zomwe zingafunike kusinthidwa kangapo. Izi sizikugwira ntchito ndi nsomba zowola, msewu wake umakhala wotayira. Tikulankhula za kukaikira za malowa.
• Osaphika nsomba, makamaka hering'i, yonse popanda kuyeretsa. Choyamba, imakhala yowawa, ndipo chachiwiri, ikhoza kukhala ndi nyongolotsi.
• Nsomba amatanthauza zakudya, ngakhale mitundu mafuta kwambiri, makamaka nyama.
• Ana omwe amadya nsomba mosamala amatha kupusitsidwa: sakanizani nsomba ndi nyama yochepetsedwa ndikuwasamalira ku manda a nyama, omwe, makamaka, ana amawakonda.

Kupanga kw kawaida kwa cholesterol kumayambitsa libido, komanso zochitika zogonana. Izi ndichifukwa chakuti organic cell imayang'anira ntchito yopanga mahomoni ogonana.

Nthambo yatsopano yozizira mu madzi ake

• Mitembo yatsopano yozizira,
• Anyezi 1 wamkulu,
• tsabola.

Sulutsani nsomba, kudula zidutswa zazikulu, kuyika poto yokazika, kuyika anyezi osankhidwa ndi mphete pamwamba, nyengo ndi tsabola. Thirani madzi pang'ono. Palibenso chifukwa chowonjezera mafuta.

Ndiye tsitsani bwino chivundikirocho, kuti chikhale kutentha kokwanira, bweretsani chithupsa. Kenako moto uyenera kuchepetsedwa ndi theka, kuzimitsidwa kwa mphindi 15-20. Mutha kumvetsetsa kuti mbaleyo yakonzeka ndi anyezi. Iyenera kukhala yofewa, yopepuka. Mukuphika, zidutswa za hering'i sizofunikira kuti zizisinthidwa.

Wophika mackerel ndi mbatata

Kwa 1 kg ya mbatata muyenera:

• Mitembo 2-3 ya mackerel,
• Anyezi 2 apakati,
• 100 g wowawasa zonona
• tsabola kulawa.

Sulutsani nsomba, iduleni, sinthani zidutswa zazing'ono. Dulani anyezi kukhala mphete, kusakaniza ndi zidutswa za nsomba, kusiya kwa mphindi 10.

Kenako yikani kirimu wowawasa, kuphika mu uvuni kwa mphindi 50-60.

Nsomba pansi pa chovala cha ubweya

Zakudya izi, hake, pollock, ndi flounder ndizoyenera.

• 1 makilogalamu nsomba,
• 3 kaloti,
• Anyezi 2,
• 100 ga tchizi cholimba
• 200 g wowawasa zonona
• gulu la greenery.

Valani pepala kuphika ndi zikopa, ikani chinyalazo. Pamwamba, ikani anyezi, kaloti, tchizi yophika. Amatikola ndi kirimu wowawasa, ikani mu uvuni kwa ola limodzi. Finyani mbale yomalizira ndi zitsamba, tumizani nthawi yomweyo.

Nsomba Zachi Greek

• 1 makilogalamu a fillet iliyonse yamadzi,
• 300 g wa tomato
• 300 g tsabola
• 2 cloves wa adyo,
• 100 ga tchizi cholimba
• 200 g wowawasa zonona.

Pukuta mbale yophika ndi mafuta a maolivi, ikani chidutswa chosemedwacho.

Konzani payokha kavalidwe ka nsomba. Kuti muchite izi, tsitsani bwino masamba, sakanizani ndi tchizi, kirimu wowawasa, kutsanulira fillet. Kuphika mu uvuni kwa mphindi 30 mpaka 40. Tumikirani ndi masamba atsopano.

Pomaliza, makina azitsamba.

Zatsimikiziridwa mwasayansi kuti kudya pafupipafupi kwa nsomba kwa miyezi 2-3 kumayambitsa kuchepa kwa kuchuluka kwa lipoproteins ndi 20%, kuwonjezeka kwabwino ndi 5%.

Zinthu zomwe zidakonzedwa ndi olemba polojekitiyi
malingana ndi ndondomeko yakusinthaku.

Kuphatikizika ndi Cholesterol

Zinthu zam'mtsinje ndi nsomba zam'madzi zimakhala ndi mavitamini ndi michere yambiri monga:

• phosphorous ndi ayodini,
• calcium, selenium ndi zinc,
• Omega-3 ndi Omega-6 (makamaka trout, nsomba, mackerel),
• mavitamini A, E, B, D, komanso mitundu ina - C.

Nsomba zamafuta am'madzi ndizomwe zimapangidwira ku Omega-3, yomwe imakhudzidwa ndi kapangidwe ka cholesterol "yoyenera". Chifukwa cha kuthekera kwa nyama yansomba, khoma lam'mimba limalimbikitsidwa, zakumwa za m'magazi, kuchuluka kwa magazi kwa ziwalo kumakhala bwino, komanso mawonekedwe a machitidwe onse amthupi amakhala bwino.

Koma mitundu yosiyanasiyana ya nsomba imakhala ndi mitundu yosiyanasiyana yamafuta athanzi, choncho pali mitundu iyi:

• Mitundu yamafuta kwambiri - kuchokera ku 15% (eel, halibut, whitefish),
• nsomba yamafuta - mpaka 15%,
• mafuta ambiri - 8-15% (bream, carp),
• kalasi yamafuta ochepa - mpaka 2% (cod).

Chosangalatsa ndichakuti, mafuta ochepa kwambiri mu nsomba amawonedwa atatulutsa, ndiye kuti, nthawi yotentha. Kuchuluka (25% ya kulemera konse kwa thupi) kwamafuta kumafikira mu Disembala. Pafupifupi, nsomba zam'madzi zimakhala ndi 6.5 g ya Omega-3 pa nsomba iliyonse ya 200 g.

Cholesterol ilipo mu nsomba zam'madzi, koma kuchuluka kwake, komanso mulingo wamafuta, ndizosiyanasiyana:

• nsomba zosiyanasiyana (monga mackerel, sturgeon sturgeon) zimaphatikizapo 300-360 mg wa cholesterol choyenera "kumanja,"
• carp, notothenia - 210-270 mg,
• pollock, hering'i - 97-110 mg,
• trout - 56 mg
• chilankhulo, nyanja - 50 mg aliyense,
• kavalo wa makeke, ma cod - 30-40 mg.

Kuthandiza kwa nsomba kutsitsa cholesterol

Kulemera kwapangidwe kumapangitsa kukula kwa zopindulitsa za nsomba pathupi. Pogwiritsa ntchito nsomba zophika bwino, pali mphamvu yochepetsetsa ya cholesterol yoyipa, koma kuonjezera zomwe zili ku Omega-3, zomwe zimalola:

• limbitsani mitima
• onjezerani magwiridwe antchito a ubongo,
• kukonza momwe thupi liliri, kusunga mphamvu ndi unyamata,
• sinthani kapangidwe ka magazi ndi kachulukidwe ka magazi,
• lipid metabolid metabolism,
• perekani kupewa matenda oyipa ambiri, monga angina pectoris, shuga, stroko, mtima.

Mwachitsanzo, ma sturgeon, hering'i ndi mitundu yawo amalimbitsa chitetezo chokwanira, kuwonjezera mawonedwe achilengedwe, khungu, misomali, tsitsi. Nsomba zathyathyathya sizinthu zofunikira za vitamini D, koma zimakhala ndi vitamini B12. Mafuta ochepa otsika ndi halibut (mafuta 1-2%) ali ndi mapuloteni omanga ambiri (16-18%).

Nsomba ndi chakudya chamagulu zomwe zimaphatikizapo zinthu zina zofunikira zogwira ntchito yamoyo yonse.

Ubwino wa nsomba zam'nyanja:

• kusintha kwa thupi (ngakhale kuli ndi mafuta, kumakhala ndi zopatsa mphamvu zochepa),
• kusintha kwam'mimba m'matumbo osiyanasiyana (chifukwa chamizimba),
• kupewa matenda a chithokomiro (chifukwa cha kukhalapo kwa ayodini mu kapangidwe kake),
• kuperekera kwa antitumor zotsatira (chifukwa cha kupezeka kwa mavitamini B, E, asidi osapangidwa),
• odana ndi kutupa (chifukwa cha ayodini),
• kupewa mtima ndi mtima pathologies (omwe potaziyamu, mavitamini B, B1, D, ma asidi osapangidwa ndiomwe amachititsa),
• kuchuluka kwamawonekedwe owoneka bwino, omwe amapereka mavitamini A, B2,
• kutsitsa cholesterol mu seramu yamagazi, yomwe Omega-6 ndi 9, mavitamini B3 ndi B12 ali ndi udindo),
• kukhazikika kwa mkhalidwe wam'maganizo, kukonza kwamkati wamanjenje (ayodini, calcium, chitsulo, magnesium, mavitamini a B, Omega-3),
• Kukula ndi kusintha kwa moyo wabwino.

Nsomba zam'mtsinje ndizosafunikira kwenikweni kuposa nsomba zam'madzi, koma ziyenera kukondedwa ndi nyama. Mphamvu zapamwamba kwambiri zotsitsa cholesterol zimapatsidwa pike perch, pike, bream, burbot.

Kodi ndingadye uti?

Ndi cholesterol yowonjezereka m'thupi, ndiye kuti, kuti muziwongolera, muyenera kugwiritsa ntchito mitundu yamafuta am'madzi ozizira. Akatswiri amalimbikitsa kuphatikiza nsomba, nsomba, trout, hering, sardines, ndi mackerel mukudya. Mwachitsanzo, 85 g ya nsomba ili ndi 1 g ya EPA ndi DHA. M'malo mwa nsomba, mutha kudya nsomba zoyera (halibut, trout) zochuluka mpaka 150 g.

Koma anthu omwe ali ndi cholesterol yambiri ayenera kudya nsomba moyenera. Kuti izi zitheke, nsomba zam'madzi ziyenera kuphikidwa, mwachangu mu madzi ake pamoto wotseguka (grill) kapena wowotcha. Sizoletsedwa kugwiritsa ntchito mafuta azamasamba pokonza nsomba zam'madzi zilizonse. Choyipa chachikulu ndikuphika nsomba mumafuta a mpendadzuwa. Njira yophikayi imachotsa zinthu zonse zofunika ndikutulutsa cholesterol yoyipa.

Chofunikira: nsomba zosuta zimakhala ndi ma carcinogens, chifukwa chake, siziyenera kuphatikizidwa menyu. Nsomba zosaphika, zamchere kapena zouma.

Ngakhale phindu losawerengeka la nsomba zam'madzi za thupi zomwe zili ndi cholesterol yambiri, makamaka njira zomwe zimayang'anira kuchuluka kwa cholesterol, nsomba zimatha kukhala zovulaza. Kuwopsa kumeneku kumachitika chifukwa cha kuthekera kwa nsomba kuthira ziphe, poizoni ndi zinthu zina zoyipa kuchokera m'madzi momwe zimasambira. Chifukwa chake, nsomba zomwe zimagwidwa kuchokera kuchitsulo choipitsidwa chikhoza kukhala ndi mchere wazitsulo zolemera. Kuchulukitsitsa komwe kumasonkhanitsidwa mchere wa cadmium, chromium, lead, arsenic, komanso zinthu zama radio, monga strontium-90 isotope, zimapatsidwa tuna ndi nsomba.

Zosathandiza kwenikweni ndi nsomba yakale, chifukwa cha kuchuluka kwa zinthu zam'mimba m'mitengo yonse ya moyo. Mkulu wawo "wambiri" amawerengera zinthu zofunikira ndi kuchuluka kwake, zomwe zimapangitsa mtengo wa nsomba.

Kuphatikiza pa mtundu wamadzi, kusungirako zinthu pambuyo pakusodza kumakhudzanso nsomba. Pambuyo pa mitsinje, nyanja, nyanja, nsomba imalowa "famu ya nsomba", pomwe imasungidwa m'malo osungirako apadera. Kuti iye azitha kulemera mokwanira, amapatsidwa chakudya chamakina ochulukitsa. Nthawi zina chimakhala ndi njala isanaphedwe, kotero kuti pamakhala zochepa caviar mmenemo. Nthawi zambiri m'mafamu ngati amenewa, matenda amafalikira. Ndipo kuvulaza kwa nsomba zodwala ndikokulira:

• strontium-90, cadmium ndi zitsulo zina zolemetsa zimayambitsa kuperewera kwa impso, gren adrenal, ndipo mwa azimayi - mazira am'mimba,
• Zinthu zoyipa zimakwiyitsa amuna.
• nsomba zopatsirana zimatha kuyambitsa khansa
• nsomba yakale yolakwika imalipira kuchuluka kwa magazi, imasokoneza ma kagayidwe kachakudya, imakwiyitsa kukhudzana kwa mahomoni,
• nsomba zoyambitsidwa zimayambitsa poizoni ndi kutupa m'mimba yakudya (makamaka mukamagwiritsa ntchito chinthu chogulidwa).

Choopsa chachikulu ndi nsomba zoyipa kwa amayi apakati. Zimasokoneza osati mkazi yekhayo, komanso mwana yemwe akukula m'mimba mwake, zomwe zimayambitsa kusokonezeka kwamthupi komanso kuvulala kwamisala.

Cholesterol mu nsomba imapezeka mosiyanasiyana. Chilichonse chomwe chimakhala ndi nkhawa, ndizosatheka kukana nyama ya nsomba, chifukwa ngakhale kachidutswa kakang'ono kwambiri kumatha kudzaza thupi ndi omega-3 wofunikira, komwe kumabwezeretsa kugwira ntchito kwa machitidwe ndi ziwalo zonse za thupi. Ichi ndichifukwa chake tiyesa kuyankha mtundu wa nsomba zomwe mungadye ndi cholesterol yayikulu.

Kuphatikizika kwa nsomba

Kuphatikizika kwa nsomba kumaphatikizanso kufufuza komwe kumapangitsa magazi kutuluka

Mavitamini ndi mchere wambiri umakhala mumtsinje ndi nsomba zam'nyanja:

• phosphorous ndi ayodini,
• calcium, selenium ndi zinc,
• Omega-3 ndi omega-6,
• mavitamini A, E, B, D, komanso mitundu ina - C.

Polenga cholesterol "chathanzi", Omega-3 imaphatikizidwa, yomwe imapezeka mu nsomba zambiri zam'madzi. Chifukwa cha gawo ili, makoma amitsempha yamagazi amakhala olimba, magazi amasintha kapangidwe kake - madzi am'mimba, komanso mawonekedwe amachitidwe amthupi ndi ziwalo zimasintha.

Mitundu yamitundu yamadzi imakhala ndi mafuta osiyanasiyana:

• zopitilira 15% - mafuta ochulukirapo (sardines, anchovies, hering),
• mpaka 15% - mafuta (halibut, saury, mackerel, eel),
• 8-15% - pafupifupi (chum, mackerel akavalo, hering'i),
• mpaka 2% - zopanda mafuta (pike, bream, nsomba).

The kuchuluka kwa mafuta m'thupi nsomba:

• mpaka 50 mg - kavalo mackerel ndi cod,
• 50 mg iliyonse - malilime apanyanja,
• 56 mg - trout,
• 97-110 mg - pollock ndi hering'i,
• 210-270 mg - carp ndi notothenia,
• nsomba ina - 300-360 mg ya cholesterol "cholondola".

Zinthu zothandiza

Mwachilengedwe, nsomba iliyonse imadziwika kuti ndi yofunika. Komabe, chifukwa cha zomwe zili ndi ma amino acid ndi ma microelements, m'madzi amaoneka ngati "abwino" kwambiri.

Zothandiza popanga nsomba za nsomba:

1. Mapuloteni Mafilimu amtundu wa nsomba ndi chakudya chamafuta ochepa. Poyerekeza ndi ng'ombe, nsomba imakimbidwa mkati mwa maola awiri, omwe nthawi 4 imathamanga kuposa nyama.
2. Mafuta a nsomba. Ntchito yotsutsa atherogenic yomwe mafuta am'madzi am'madzi amakupatsani mwayi wopangira lipoprotein yambiri m'chiwindi. Amapangidwa kuti achepetse cholesterol ndikuchotsa dongosolo lamitsempha yama cell osiyanasiyana. Popewa komanso kupewa matenda a ischemic, ndikofunikira kudya nsomba tsiku lililonse.
3. Zinthu zazing'ono ndi zazikulu. Fillet imakhala ndi phosphorous, calcium, iron, magnesium, potaziyamu, mkuwa, zinc, manganese, sulufule, sodium, selenium. M'mitundu ina ya nsomba zam'madzi - ayodini, fluorine ndi bromine. Zonsezi zimathandizira pakupanga njira za metabolic. Potaziyamu ndi magnesium zimakhudza dongosolo lamtima. Kuti muthane ndi vuto la mtima komanso kuti muchepetse kuchitika kwa 20%, ngakhale ndi cholesterol yochulukirapo, mutha kudya nsomba kamodzi pa sabata.
4. Vitamini A. Mafuta osungunuka amthupi amathandizira pazinthu zamawonedwe ndipo amatenga nawo mbali zonse za metabolic.
5. Vitamini E. Amakulitsa kamvekedwe ka thupi lonse, kukhala ngati antioxidant. Zinthu zimatsitsa kuchuluka kwa mafuta m'thupi m'magazi. Odwala atherosulinosis, vitamini E amachepetsa tizigawo tam'magazi a lipids, motero kupewa kupezeka kwa mtima.
6. Vitamini B12. Odwala atherosulinosis, kufufuza komweku kumachepetsa tizigawo ta atherogenic lipid, potero kumaletsa kuchitika kwa mtima wama mtima.

Vuto lamakono lazachipatala lakhala likuwonjezereka kwa odwala omwe ali ndi cholesterol yayikulu m'magazi. Thupi la munthu palokha limapanga chinthu chonga mafuta chotchedwa cholesterol. Thupi silingagwire ntchito popanda cholesterol yomwe ikuphatikizidwa ndi mahomoni ogonana, vitamini D.

Kugawikana kwa cholesterol kukhala oyipa (otsika kachulukidwe lipoproteins) ndikuwonetsa kufunikira kolimbana ndi zoyipa, zomwe zimayambitsa kugunda kwa mtima ndi stroko. Cholesterol yabwino - gawo lama membrane am'm cell, chitsimikizo cha mafupa athanzi komanso amanjenje, chimbudzi. Madokotala mogwirizana akuti chinthu chofunikira kwambiri pokonza chizindikiritso cha cholesterol ndicho kupanga chakudya chamagulu.

Kuthandiza nsomba kuti muchepetse cholesterol yoyipa

Polankhula za chikhalidwe choyenera chopatsa thanzi, akatswiri azakudya amafunika mndandanda wazakudya za nsomba zomwe zimakakamizidwa. Zomwe zimapanga filimu ya nsomba zimadziwa kukoma ndi zofunikira. Nsomba zam'madzi am'madzi komanso madzi oyera amakhala ndi zinthuzo, ma amino acid, ndi ma microelements ofunikira kuti muchiritse bwino:

• Zakudya komanso digestibility yofulumira imapereka mapuloteni omwe samatsika pamtengo wa nyama. Ma amino acid amathandiza kupanga zida zama cellular a thupi la munthu.
• Mafuta a nsomba amadziwika ndi anti-atherogenic katundu. Mafuta a Omega-3 ndi omega-6 acids amathandizira pakupanga lipoprotein "yopindulitsa" m'chiwindi. Lipoproteins, akuyenda mwaulere kudzera munjira yoyendera magazi, "yeretsani" makhoma amkati amitsempha yamagazi kuchokera kuma depositi mafuta. Kuyeretsa kotereku kumachepetsa chiwopsezo chowonjezeka cha cholesterol plaque ndi zovuta za atherosulinotic.
• Nsomba zimakhala ndi zinthu zazing'ono komanso zazikulu: phosphorous, calcium, iron, magnesium, potaziyamu, mkuwa, zinki, sulfure, sodium, selenium. Mitundu ya m'madzi imakhala ndi ayodini, fluorine ndi bromine. Zinthu izi ndi gawo la ma enzymes omwe amathandizira kuti ma metabolic agwiritse ntchito mthupi. Magnesium ndi potaziyamu zimakhudza kwambiri mkhalidwe wa minofu ya mtima ndi mitsempha yamagazi. Kukhazikika kwachilengedwe kwa zinthu zazing'ono komanso zazikulu zomwe zimakhala ndi zinthu zam'madzi kumachotsa mwayi wokhala ndi vuto la mtima mwa munthu wokhala ndi mafuta ambiri.
• Mavitamini A osungunuka A ndi E ali ndi anti-atherosulinotic ndipo amathandizira kuchepetsa mafuta m'thupi.
• Vitamini B12 imakhala ndi phindu pamachitidwe a hematopoiesis.

Mitundu ya nsomba Yokwera Pamtunda Wapamwamba wa Lipoprotein

Opikisana mu HDL ndi tuna, trout, halibut, hering, sardinella ndi sardine. Akatswiri azakudya amalimbikitsa kudya nsomba zophika ndi zophika. Pali lingaliro lomwe nsomba zamzitini zamitundu yapamwambayi zimathandizanso cholesterol yotsika, koma si madokotala onse omwe amavomereza izi.

Mitundu yodula

Hering, wotchuka ku Russia, amadziwika kuti ndiwopindulitsa kwambiri kwa anthu omwe ali ndi cholesterol yayikulu. Pachifukwa ichi, chikhalidwe chimodzi chimafunikira - kudya koyenera. Sipangakhale zothandiza kuchokera ku hering'i yamchere. Yophika kapena yophika idzakhala kukoma kosangalatsa, komanso prophylactic.

Zokhudza kuphika koyenera

Kukonzekera bwino kwa nsomba kumawerengedwa kuti ndi mphindi yofunika kwambiri kuti pakhale kufunika kothandiza kupewetsa mankhwala. Njira zitatu zomwe zimathandiziradi kuti cholesterol ikhale kuphika, kuwotcha, ndi kuphika.

Koma musanaphike, muyenera kusankha nsomba malinga ndi malingaliro a akatswiri:

• Kugula nsomba kuli bwino kwa ogulitsa odziwika bwino omwe ali ndi mbiri yabwino,
• ndibwino kusankha nsomba yomwe sinali yayikulu kwambiri, chifukwa nsomba yayikulu kwambiri ikuwonetsa zaka zake, munthu wamkulu wazipanga zinthu zovulaza,
• muyenera kuphatikizaponso fungo lanu: nsomba zatsopano zimakhala ndi fungo lamadzi, koma osakhumudwitsa, ngati nsomba imanunkhira mwankhanza komanso mosasangalatsa, izi zikuwonetsa kutsitsimuka,
• mutha kukanikiza mtembo ndi chala chanu, ngati chala cham'manja chimakhala kwakanthawi, ndiye kuti chimakhala chovuta, popeza kulibe nsomba zam'mimba,
• Mtundu wa nyama yamtembo umasiyana kuchokera ku imvi kupita ku kufiyira.

Malinga ndi zofunika kusunga nsomba, ikhoza kusungidwa mufiriji kwa masiku awiri, mufiriji kwa miyezi ingapo.

Mafuta a nsomba ndi cholesterol

Mafuta a nsomba, monga mavitamini owonjezera mu kapisozi, amaonedwa ngati njira ina kwa iwo omwe samadya nsomba. Mafuta a nsomba ndi malo osungira mafuta achilengedwe a polyunsaturated. Kutenga makapisozi awiri tsiku lililonse kumathandiza kuchepetsa kuchepa kwa mafuta m'thupi, kuyeretsa mitsempha yamagazi, komanso kuchepetsa magazi. Ogwira ntchito zachipatala amalimbikitsa kuti atenge mafuta a nsomba kwa aliyense wazaka zopitilira 50 kuti ateteze matenda amtundu wa mtima, matenda a mtima, komanso sitiroko.

Mukamatsatira malamulo osavuta osintha zakudya, kuphatikiza mbale zomwe zakonzedwa bwino muzakudya zanu, mutha kukwaniritsa kuchuluka kwa mafuta m'thupi. Osangodalira mankhwala osokoneza bongo. Ambiri atha kupewa matenda omwe amayamba chifukwa cha osalimba a lipoprotein, kuphatikizapo nsomba zam'madzi kapena nsomba zamchere. Kupatsa thupi lamunthu mapuloteni osakanikirana, zida zamafuta apamwamba kwambiri zomwe zimayendetsa magwiritsidwe a endocrine system, zimathandizira pakatikati lamanjenje, kuwongolera kusinthasintha kwamalingaliro, luso la kulingalira ndi kukumbukira, komanso kukhazikitsa njira zama metabolic. Odwala omwe ali ndi cholesterol yambiri, zakudya zam'madzi zimachepetsa zovuta za mtima.