Mazira ndi Kafukufuku Watsopano wa Cholesterol

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

Udindo womwe mazira amadya m'zakudya zathu ndizovuta kwambiri. Kuyambira ndili mwana, tonse ndife ogula malonda. Mazira owiritsa, mazira ophimbidwa, ma omeleti ndi mbale wamba khitchini iliyonse. Ndipo ngati mukukumbukira kuchuluka kwa mbale zomwe zimaphatikizapo mazira, zimapezeka kuti popanda mazira, theka la maphikidwe limatha kukhala lopanda ntchito. Nthawi yomweyo, mazira amadziwika kuti ndi chakudya komanso chothandiza kwambiri. Koma posachedwa, malingaliro akuti mazira ndi chinthu choyipa, makamaka kwa anthu omwe ali ndi mavuto ndi mtima wam'mimba, akhala akusuntha kwambiri komanso mwachangu. Tiyeni tiyesere kuzilingalira, ndikuyamba kupeza kuti dzira ndi chiyani, kapangidwe kake ndi ngati lili ndi mafuta m'thupi.

Kuphatikizidwa kwa Mazira Aankhuku

Mwakutero, mazira amtundu uliwonse amatha kudyedwa. M'mayiko ambiri, ndichizolowezi kudya mazira achinyama komanso mazira osokoneza bongo. Koma tikambirana zodziwika bwino komanso zachizolowezi kwa ife - nkhuku ndi zinziri. Posachedwa, pali malingaliro osagwirizana pankhani ya mazira a zinziri. Wina akuti mazira a zinziri ali ndi katundu wofunikira, ndipo wina amakhulupirira kuti mazira onse ndi ofanana.

Dzira limakhala ndi mapuloteni ndi yolk, pomwe yolk imakhala yoposa 30% ya unyinji wa dzira. Chotsalira ndi mapuloteni ndi chipolopolo.

White dzira lili:

Madzi - 85%
Mapuloteni - pafupifupi 12,7%, mwa iwo ovalbumin, conalbumin (ali ndi katundu wotsutsa-kutupa), lysozyme (ali ndi antibacterial katundu), ovomucoin, ovomucin, mitundu iwiri ya ovoglobulins.
Mafuta - pafupifupi 0,3%
Mafuta - 0,7%, makamaka shuga,
Mavitamini B,
Ma Enzymes: proteinase, diastase, dipeptidase, etc.

Monga mukuwonera, mafuta omwe amapezeka m'mapuloteni samveka, motero titha kunena kuti mafuta a cholesterol omwe amapezeka m'mazira sindiwo mapuloteni. Palibe cholesterol m'mapuloteni. Zomwe amapangira dzira yolk ali motere:

Mapuloteni - pafupifupi 3%,
Mafuta - pafupifupi 5%, omwe amaimiridwa ndi mitundu yotsatirayi yamafuta acids:
Mafuta ochulukitsa a monounsaturated, awa akuphatikizapo omega-9. Mafuta acids ophatikizidwa pansi pa nthawi ya omega-9 enieniwo samakhudzana ndi cholesterol m'thupi, koma, chifukwa cha kukana kwawo kwamankhwala, kukhazikika kwa kayendedwe ka mankhwala m'thupi, kupewa kutayika kwa cholesterol pamakoma amitsempha yamagazi, potero kupewa kutetezedwa kwa atherosulinosis ndi thrombosis. Ndikusowa kwa omega-9 m'thupi, munthu amayamba kufooka, kutopa msanga, madontho osagwira chitetezo, ndipo khungu lowuma komanso nembanemba yama mucous imawonedwa. Pali zovuta zamajoyinidwe ndi magazi. Matenda a mtima osayembekezeka amatha.
Mafuta ochulukirapo a polyunsaturated omwe amaimiridwa ndi omega-3 ndi omega-6. Zinthu izi zimapereka cholesterol yofanana m'magazi, kuchepetsa cholesterol "yoyipa", komanso kupewa atherosulinosis ndi mavuto ena a mtima. Amachulukitsa kuchuluka kwa mitsempha yamagazi ndi mitsempha, zimapatsa thupi mayamwidwe amkati, potero ndikulimbitsa minofu yamafupa. Omega-3 ndi omega-6 zimawonjezera kuyendera limodzi, kupewa nyamakazi. Kuperewera kwamafuta a polyunsaturated acids kumasokoneza dongosolo lamanjenje ndipo kumatha kuyambitsa mavuto amanjenje komanso amisala. Oncologists, potengera zomwe zingachitike, amati kusowa kwa omega-3 ndi omega-6 m'thupi kumakulitsa chiopsezo cha khansa.
Mafuta ochulukitsa: asidi, lelesi, umisala, wamphumphu, wamisala, wouma, wamkati. Ma acid monga linoleic ndi linolenic amawerengedwa kuti ndiofunikira. Ndi kuchepa kwawo, njira zoyipa zimayambira m'thupi - makwinya, tsitsi limasweka, misomali yophweka. Ngati simukupitiliza kuperewera kwa ma acid, kusokonezeka kwa kayendedwe ka minofu ndi mafupa, magazi ndi mafuta a metabolism amayamba, ndipo atherosulinosis imayamba.
Zakudya zamafuta - mpaka 0.8%,
Pulogalamuyi ili ndi mavitamini 12: A, D, E, K, etc.,
Zojambula 50: calcium, potaziyamu, phosphorous, magnesium, sodium, zinc, mkuwa, selenium, ndi zina zambiri.

Mazira a Quail ali ndi cholesterol yochulukirapo - mpaka 600 mg pa 100 g ya mankhwala. Chinthu chimodzi chomwe chimakugwetsani pansi: dzira la zinziri limachepera 3-4 kuposa nkhuku, motero chizolowezi cha mafuta tsiku lililonse chimapezeka pafupifupi mazira atatu a zinziri. Nthawi yomweyo, muyenera kumvetsetsa kuti mazira ndi cholesterol ndizolumikizidwa, ndipo anthu omwe ali ndi cholesterol yayikulu m'magazi ayenera kudziwa izi ndikuzindikira mu zakudya zawo.

Ubwino ndi zopweteketsa zake

Mazira adadzipangira okha ngati chofunikira kwambiri komanso chofunikira kwa thupi la munthu. Zopindulitsa zawo sizinakanidwe, ndipo kupezeka kwa cholesterol kokha kumabweretsa funso. Tiyeni tiyese kupima zabwino ndi zowawa kenako tiwone.

The digestibility mazira ndi thupi kwambiri kwambiri - 98%, i.e. Mazira atatha kudya mosakakamiza thupi ndi slag.
Mapuloteni omwe amapezeka m'mazira ndi ofunikira kwambiri kuti thupi lizigwira ntchito bwino.
Kuphatikizidwa kwa mavitamini mazira ndi mwanjira yakeyake. Ndipo ngati mukukumbukira kuti mavitamini onsewa amamwa mosavuta, ndiye kuti mazirawo ndi chakudya chofunikira kwambiri. Chifukwa chake, vitamini D amathandiza thupi kuyamwa calcium. Vitamini A ndi wofunikira pakuwona, imalimbitsa mitsempha ya optic, imathandizira kuyenderera kwa magazi ndikuletsa kupangitsa kwamatumbo. Mavitamini a gulu B, omwe ali ndi mazira ambiri, amafunikira kuti matenda a kagayidwe kachakudya azigwira. Vitamini E ndi antioxidant wachilengedwe wachilengedwe wamphamvu, amathandizira kukulitsa unyamata wam'maselo athu, umafunika pa thanzi lathupi lonse, komanso umalepheretsa chitukuko cha matenda ambiri, kuphatikizapo khansa ndi atherosulinosis.
Tinthu tambiri tokhala m'mazira timagwira ntchito yayikulu m'mafupa ndi minofu yathupi, zimasinthasintha magwiridwe antchito amanjenje komanso mtima. Kuphatikiza apo, zitsulo zomwe zimakhala m'mazira zimalepheretsa kuchepa kwa magazi m'thupi.
Mafuta omwe amapezeka mu dzira, mwachidziwikire, amakhala ndi cholesterol. Koma pamwambapa tapeza kale kuti ndi zinthu zingati zofunika zamafuta zomwe zili ndi mafuta. Mafuta acids amaimiridwa, kuwonjezera pa cholesterol yoyipa, ndi zinthu zofunika mthupi, kuphatikizapo zofunika. Ponena za omega-3 ndi omega-6, zinthu izi nthawi zambiri zimatha kutsitsa cholesterol. Chifukwa chake, mawu oti mazira okhala ndi cholesterol amangoyipa ali ndi mikangano.

Pambuyo potchula mitundu yopindulitsa ya mazira, ziyenera kunenedwa kuti mazira amatha kukhala ovulaza nthawi zina.

Mazira amathanso kuyambitsa matenda osiyanasiyana (kupatula mazira a zinziri).
Mutha kugwira nsomba kuchokera ku mazira, chifukwa chake akatswiri amalimbikitsa kutsuka dzira ndi sopo ndikuphika mazira musanaphike.
Kugwiritsa ntchito dzira kwambiri (mazira oposa 7 pasabata) kumawonjezera mwayi wakufa chifukwa cha matenda amtima. Izi siziyenera kudabwitsa, kudziwa kuchuluka kwa cholesterol m'mazira. Pogwiritsa ntchito mazira mopitirira muyeso, cholesterol iyi imayikidwa pazitseko zamitsempha yamagazi m'magawo amisala ndipo imatha kubweretsa zotsatirapo zosasangalatsa kwambiri. Mazira a nkhuku ndi cholesterol yomwe ilimo ingakhale yovulaza m'malo mwa zabwino.

Kuphatikiza pa mazira a nkhuku, mazira a zinziri ndizofala masiku ano, zomwe zimasiyana mu kulawa, kapangidwe ndi katundu.

Mazira a Quail

Mazira a Quail akhala akudziwika kwa mtundu wa anthu kuyambira nthawi zakale. Zaka zambiri zapitazo, madokotala aku China adazigwiritsa ntchito pazachipatala. Komanso, achi China, malinga ndi olemba mbiri, adakhala woyamba kubzala zinzirizo. Adatamandira zinzirizo m'njira zonse zotheka, makamaka mazira, ndikuwapatsa mphamvu zamatsenga.

Ajapani omwe adalowa kudera la China adakondwera ndi mbalame yaying'onoyo komanso zinthu zofunikira zomwe, malinga ndi aku China, adapezeka mazira a zinziri. Chifukwa chake zinzirizo zidafika ku Japan, komwe zimayesedwabe ngati mbalame yothandiza kwambiri. Ndipo mazira a zinziri ndi chakudya chamtengo wapatali kwambiri, chofunikira kwambiri kwa thupi komanso achikulire omwe akukula. Ku Japan, anachita nawo chidwi posankha zinziri ndipo adapeza zotsatira zazikulu.

Ku Russia, iwo ankakonda kusaka zinziri, koma mazira a zinziri anali kusamalidwa modekha. Kubwezeretsa ndi kuweta zinzirizo ku Russia kunayamba mu theka lachiwiri la zaka 20, atabweretsa ku USSR kuchokera ku Yugoslavia. Tsopano zinziri zimadulidwa mwachangu, popeza ntchitoyi ndi yopindulitsa komanso yovuta kwambiri - zinziri sizimadyetsa pakudyetsa ndikusunga, komanso chitukuko, kuyambira kuyikira dzira mu chofungatira kuti alandire dzira kuchokera kukuzungika, ndilochepera miyezi iwiri.

Masiku ano, kuphunzira za kuchuluka kwa mazira a zinziri kukupitirirabe, makamaka ku Japan. Asayansi aku Japan apeza:

Mazira a quail amathandizira kuchotsa radionuclides m'thupi.
Mazira a Quail amathandizira kukula kwa malingaliro a ana. Izi ndi zomwe zidakhazikitsa kukhazikitsidwa kwa pulogalamu ya boma, kutengera kuti mwana aliyense ku Japan azikhala ndi mazira a zinziri m'zakudya zake za tsiku ndi tsiku.
Mazira a Quail ndi apamwamba potengera mavitamini, michere ndi ma amino acid ena kuma mazira a mbalame zina za pafamu.
Mazira a Quail samayambitsa zovuta, ndipo nthawi zina, m'malo mwake, amatha kuwapondereza.
Mazira a Quail kwenikweni samawonongeka, chifukwa amakhala ndi lysozyme - asidi amino uyu amalepheretsa kukula kwa microflora. Komanso, lysozyme imatha kuwononga ma cell mabacteria, osati kokha. Itha kuwononga maselo a khansa, ndikulepheretsa kukula kwa khansa.
Chifukwa cha kapangidwe kake kapadera, mazira a zinziri amayeretsa thupi la munthu ndikuchotsa mafuta m'thupi. Kuchuluka kwa lecithin omwe ali nawo ndi mdani wodziwika komanso wamphamvu wa cholesterol. Mazira a Quail ndi cholesterol ndizolumikizana mosangalatsa.
Kuphatikiza pa zonse zomwe zalembedwapo, mazira zinziri zonse zomwe zili ndi mazira ambiri.

Mutu wazabwino ndi zovutitsa mazira kwa anthu omwe ali ndi cholesterol yayikulu ndichinthu chotsutsana komanso kufufuza. Ndipo ku funso loti mazira ndi cholesterol amalumikizidwa bwanji, maphunziro atsopano amapereka yankho losayembekezeka konse. Chowonadi ndi chakuti cholesterol mu chakudya, ine ndi cholesterol m'magazi ndizinthu ziwiri zosiyana. Pambuyo pakulowetsa, cholesterol yomwe ili m'zakudya imasandulika kukhala "yoyipa" kapena "chabwino", pomwe cholesterol "yoyipa" imayikidwa pazitseko zamitsempha yamagazi mu mapepala, ndipo "chabwino" chimaletsa izi.

Chifukwa chake, cholesterol m'thupi imakhala yothandiza kapena zovulaza, kutengera chilengedwe momwe umalowera m'thupi. Chifukwa chake, ngati cholesterol mumazira ndi yoyipa kapena yopindulitsa zimadalira zomwe timadya mazira awa. Ngati timadya mazira ndi buledi ndi batala kapena mazira okazinga ndi nyama yankhumba kapena nyama, ndiye kuti timapeza cholesterol yoyipa. Ndipo ngati timangodya dzira, ndiye kuti silikukweza mafuta m'thupi. Asayansi aganiza kuti cholesterol mu mazira siivulaza palokha. Koma pali zosiyana. Kwa anthu ena, chifukwa cha mtundu wawo wa kagayidwe, malamulowa sagwira ntchito, ndipo saloledwa kudya mazira oposa 2 pasabata.

Mutha kudya mazira okhala ndi cholesterol yayikulu, koma muyenera kuyang'anira, popeza pali cholesterol ya dzira la nkhuku, koma dzira lilinso ndi zinthu zambiri zomwe zimathandizira kuchepa kwake. Ponena za zinziri, mafuta a cholesterol omwe amapezeka kwambiri kuposa nkhuku, komanso ali ndi katundu wopindulitsa kwambiri. Chifukwa chake, mazira, mwamwayi, pitilizani kukhala chakudya chofunikira komanso chofunikira. Chofunikira ndikugwiritsa ntchito moyenera ndikudziwa muyeso.

Mazira amapindula ndi kuvulaza

Izi zimatsimikiziranso kuti ndiye chakudya chambiri chomwe ndi dzira - chimakhala ndi ma amino acid ofunika kwambiri okhala ndi phindu lochulukirapo, kuphatikizapo mavitamini (monga mavitamini A kapena D) komanso mankhwala monga choline ndi lecithin.

Chofunikira pa dzira ndi mafuta acids omwe amapezekamo, kuphatikiza cholesterol - mwatsoka, ngakhale molakwika, chinali chifukwa cha zomwe zili mazira kuti mazira amadziwika kuti anali chinthu chomwe chimayambitsa matenda a atherosulinosis.

Gawo la dzira "loopsa"

Ndi cholesterol yokwera kwambiri mu dzira, yomwe imakakamiza madokotala ndi akatswiri azakudya kuti azilimbikitsa odwala kuti achotse mankhwalawa m'zakudya kwazaka zambiri, imawonedwa ngati zovulaza thupi.

Mchitidwewu wakhala ukugwira ntchito kwazaka zambiri, ndipo zabodza zambiri zakhala zikuchitika mozungulira pakumamwa mazira, koma kafukufuku ochulukirapo akuwonetsa kuti dzira "molakwika" limachita.

Likukhalira kuti izi sizongovulaza zokha, komanso zitha kuchepetsa chiopsezo cha matenda a mtima.

Dzira limodzi patsiku kapena kupitilira

Zapezeka kuti anthu omwe amadya dzira limodzi patsiku ali ndi chiopsezo chochepa chotenga matenda a mtima.

Kafukufuku wofalitsidwa mu Heart magazine of the Association for the Consuse of Egg ndi Cardiovascular Disease mu kafukufuku wapa cohort wa akulu akulu aku China miliyoni. Mtima, 2018, 0 1-8., Ndizofunikira kwambiri kwa anthu omwe ali ndi matenda a metabolic monga matenda a shuga.

Mazira ndi Cholesterol Maphunziro Atsopano ndi Chiwerengero

Kusanthula kumeneku kunachitika ndi ofufuza aku China ochokera ku Center for Chemistry Science ku Peking University ku China. Adasanthula nkhokwe kuyambira 2004 mpaka 2008 za anthu opitilira 416,000, pomwe 13,01% amadya mazira tsiku lililonse, ndipo 9.1% adanena kuti samadya.

Dzira chifukwa cha thanzi lanu

Pambuyo pazaka 9, ochita kafukufuku adawunikiranso magulu awiri omwe ali pamwambawa. Zotsatira zake, anthu omwe amadya dzira limodzi patsiku anali ndi chiopsezo chotsika cha 26% cha mtima komanso chiopsezo cha 28% cha kufa chifukwa cha iwo, poyerekeza ndi gulu lomwe limadya mazira nthawi zambiri.

Anthu omwe amadya mazira tsiku lililonse amakhalanso ndi chiopsezo chochepera 18% cha matenda ena amtima. Kwa iwo omwe amakhala ndi mazira osachepera pa sabata, chiopsezo cha matenda a mtima chinali 12% chotsika kuposa omwe amadya mazira awiri pa sabata.

Mazira ndi Mtima Wangozi

Asayansi amati kusanthula kwawo kumatilola kuti tiwonetse ubale pakati pa ogwiritsa ntchito mazira ochepa koma osachepetsa kwambiri matenda osokoneza mtima.

Inde, ziyenera kutsimikiziridwa kuti kumwa kapena kupatula mazira sindicho chokhacho chokha chodziwitsa chiopsezo chotenga matenda a mtima.

Chiwopsezo chachikulu cha zochitika za mtima ndi mtima zimakhala ndi mitundu yambiri. Anthu omwe amakhala ndi moyo wathanzi komanso wokonda kudya yemwe amadya zakudya zopanda mafuta komanso zopatsa thanzi, kuphatikiza mazira, amatha kuchepetsa izi.

Komabe, zomwe apeza ofufuza achi China ndi lingaliro lina m'malo mokomera kuti "mdierekezi sakhala wowopsa momwe amamukoka," mazira ndi cholesterol, monga kafukufuku watsopano atsimikizira, sizowopsa zomwe anthu ambiri amazindikira.

Mazira, cholesterol ndi testosterone ... Udindo wofunikira wa cholesterol m'thupi

M'madera athu, liwu loti "cholesterol" lazunguliridwa ndi aura yoyipa. Kuzindikira kumeneku kumakhazikika m'maganizo athu.

Ingoyang'anirani mayanjano omwe ali m'mutu mwanu mukamva "cholesterol"ndipo simungathe kupeza china chilichonse kupatula vuto la mtima, kuwonongeka kwa magazi, kuthamanga kwa magazi, atherosulinosis, kapena kufa.

M'malo mwake, cholesterol imachita mbali zingapo zofunika kwambiri mthupi:

cholesterol ndi gawo lamaumbidwe amtundu uliwonse wa khungu,
testosterone imapangidwa kuchokera ku cholesterol - mahomoni ofikira a anabolic, chifukwa choti minofu imakula ndipo omwe omanga thupi amapanga jekeseni wopanga m'njira ya anabolic steroid kuti apangitse kukula kwa minofu,
ndi kutenga mbali kwa cholesterol, mahomoni ena (estrogen, cortisol) nawonso amapangidwa.

Mwanjira ina, popanda cholesterol, munthu sangakhalepo ndipo, kuphatikizanso, kumanga thupi kuti apange minofu.

Ndiye chifukwa chake cholesterol TIYENSE nthawi zonse kupezeka mthupi lathu. Ndi chakudya chake, chiwindi chimatha kuchiphatikiza, chikakwanira chakudya, chiwindi chimatulutsa zosakwana 1.

Pafupifupi, cholesterol yamagazi nthawi zonse imakhala yofanana., ngakhale zitakhala zochuluka motani ndi chakudya 2.3.

Mlingo wa cholesterol m'magazi nthawi zonse umakhala wofanana: tikamadya mazira ambiri, chiwindi chimatulutsa cholesterol yocheperako, mosinthanitsa, chiwindi chimakwaniritsa chifukwa chosowa chakudya

Kodi ndi mazira angati omwe munthu wamkulu angadye patsiku popanda kuvulaza thanzi?

Chidziwitso chodziwika bwino kwa nthawi yayitali ndikuchepetsa kugwiritsa ntchito mazira (makamaka yolks) mpaka 2-6 pa sabata. Malingaliro a chiletso ichi ndi motere:

mazira a nkhuku amakhala ndi cholesterol yambiri
tikamadya mazira magazi a cholesterol amatuluka,
cholesterol yayikulu imachulukitsa chiopsezo cha matenda a mtima.

Koma Palibe chifukwa cha sayansi choletsa izi 2,4 .

Kafukufuku wa sayansi akusonyeza kuti Palibe kuyanjana pakati pa kumwa mazira ndi chiwopsezo cha matenda a mtima ndi chiyani Izi makamaka ndi nkhani ya chakudya chambirim'malo mochotsa mtundu wina wa zinthu, monga mazira a nkhuku, kuchokera ku zakudya.

M'mayeso oterowo, monga lamulo, magulu awiri a anthu amawunika: oyimira amodzi amadya mazira angapo tsiku lililonse, ndipo enawo samatengera mazira pachakudya. Kwa miyezi ingapo, asayansi akhala akuwunika kuchuluka kwa mafuta m'thupi.

Zotsatira za zoyesazi zitha kufupikitsidwa motere:

pafupifupi nthawi zonse Kukula kwa High High Density Cholesterol (HDL) 6,7,14 ,
ambiri kuchuluka kwa cholesterol ndi mafuta “otsika” otsika osakhala osasinthikanthawi zina zimawonjezeka pang'ono 8,9,14,
ngati mazira achulukitsidwa ndi omega-3s, ndiye triglycerides amachepetsa m'magazi - chimodzi mwazomwe zimayambitsa matenda a mtima 10,11,
kwakukulu antioxidants ena amachulukana m'magazi (lutein ndi zeaxanthin) 12.13,
insulin sensitivity 5 imayenda bwino.

Ofufuza a Examine.com pamaziko a kusanthula kwa data yasayansi yomwe ikupezeka pazabwino ndi zovulaza za cholesterol mu mazira amatero mayankho a thupi la munthu kugwiritsa ntchito mazira ndi amodzi 24 .

Pafupifupi 70% ya anthu, kumwa mazira sikumayenderana ndi cholesterol yamagazi, 30% amakhala ndi chidwi chokwanira, ndipo cholesterol imawonjezera 14.

Koma ngakhale cholesterol yotsika kwambiri (LDL) ikakwera, silili vuto. Kafukufuku wina akutsimikizira kuti kudya mazira kumayambitsa kusintha kwa tinthu ting'onoting'ono ta cholesterol yoipa kuyambira yaying'ono mpaka yayikulu 15, kukula kwake kukula, kumachepetsa chiopsezo cha matenda a mtima 16.

Kufotokozera mwachidule za sayansi, yankho la funso "Kodi ndi mazira angati omwe munthu wamkulu angadye patsiku?Zikhala chonchi: Mazira atatu patsiku kwa munthu wamkulu wathanzi ndi gawo lotetezeka.

Mwachilengedwe, kuchuluka kwa mafuta m'thupi mwathupi ndikofunikira kwambiri: ngati, mukukonda nkhumba ndikudya pafupipafupi, ndiye kuti zimakhala zovuta kunena kuchuluka kwa mazira omwe mungakhalebe athanzi.

Kudya mazira kumakulitsa cholesterol "yabwino" yayitali kwambiri m'magazi. Mulingo wa cholesterol "yoyipa" wotsika kwambiri umakhalabe wosasinthika. Mazira atatu patsiku amatengedwa kuti ndi ndalama zovomerezeka kwa anthu athanzi

Mazira ndi Moyo wathanzi

Pali kafukufuku wambiri pazotsatira zakumwa za mazira pamtima komanso m'matumbo. Pakati pawo, ambiri owonera zazitali.

Ngati simupereka tsatanetsatane, ndiye kuwunika kwa kafukufuku wamaphunziro onsewa kumapereka zotsatirazi: anthu omwe amadya mazira nthawi zonse amakhala ndi chiwopsezo chachikulu cha nthenda ya mtima kuposa iwo omwe sawadyera 19 .

Ena mwa iwo amawonetsa kuchepa kwa chiwopsezo cha kugwidwa ndi matenda a mtima 17.18.

Koma izi zimakhudzanso anthu athanzi.

Kafukufuku wosiyana amawonetsa kuyanjana pakati pa kugwiritsidwa ntchito kwa dzira ndi odwala matenda ashuga komanso chiopsezo chachikulu cha matenda a mtima 19 .

Komabe, ngakhale zitakhala choncho, nthawi zina zimakhala zovuta kunena kuti ndi ziti mwazinthu zambiri zomwe zimakhudza kuwonongeka kwaumoyo, chifukwa zikuwonekeratu kuti anthu omwe ali ndi matenda ashuga nthawi zambiri amakhala ndi moyo wosavomerezeka.

Zakudya zonse zofunikira.

Zodziwika: chakudya chamafuta ochepa, mwachitsanzo, ketogenic, ndizabwino kwa onse odwala matenda ashuga komanso kupewa, komanso zimachepetsa chiopsezo cha matenda amtima komanso khansa 20,21.

Ambiri odwala matenda ashuga amakonda okonda chakudya.

Kafukufuku wasayansi akusonyeza kuti kudya mazira nthawi zonse sikuwonjezera ngozi ya matenda a mtima. Kupatula okhawo omwe ali ndi matenda ashuga.

Kodi mazira angati patsiku ndi ochuluka kwambiri?

Tsoka ilo, palibe maphunziro omwe mukamayeserera omwe amakhoza kudya mazira oposa 3 patsiku. Chifukwa chake, zonena zonse ngati "Mazira atatu ndi abwinobwino, ndipo 5 ndi imfa yina"yokhala ndi gawo logawika.

Koma nayi nkhani imodzi yosangalatsa m'mabuku asayansi:

Mwamuna wazaka 88 amadya mazira 25 tsiku lililonse... anali ndi cholesterol wabwino komanso wathanzi 22.

Zachidziwikire kuti, nkhani yokhayokha ndiyochepa kwambiri kuti unganene. Komabe, chowonadi ndichosangalatsa.

Ngakhale mukuyenera kuvomereza kuti "malingaliro" athu ali ndi nkhani zodabwitsa zodabwitsa ndi thanzi labwino la agogo ndi agogo aamuna omwe amasuta ndikumwa miyoyo yawo yonse ndikufa ali ndi zaka 100 ... chifukwa adapunthwa.

Monga momwe kungakhale kulakwa kunena kuti chinsinsi cha kutalika kwawo kusuta fodya ndi kumwa mowa, chomwechonso ndichowona pazomwe zimafotokoza zaubwino kapena kuvulaza kwa mazira pamlandu wofotokozedwayo.

Ndikofunikanso kukumbukira kuti SI mazira onse a nkhuku omwe ali ofanana. Mazira onse omwe ali pamashelefu amakono m'masitolo amakono amapezeka kuchokera ku nkhuku zopangidwa m'mafakitale, kudyetsedwa ndi chakudya chamapangidwe potengera tirigu, soya ndi zina zina zomwe zimathandizira kukula.

Miyezi Yambiri Yathanzi kulemeretsa omega-3 kapena mazira kuchokera ku nkhuku, zomwe zimasungidwa mumtunda waulere wa vivo. Mwanjira yosavuta, "mudzi" mazira. Ndizofunikira kwambiri pazakudya: zimakhala ndi omega-3s ndi mavitamini ambiri amafuta osungunuka 23.

Kafukufuku wa sayansi wa kuchuluka kwa mazira tsiku limodzi ndi ochuluka kwambiri kuti munthu wamkulu sanachitepo. Osachepera kamodzi amadziwika pomwe bambo wazaka 88 adadya mazira 25 patsiku ndikukhala ndi thanzi labwino.

Pambuyo pake

Mazira a nkhuku ndi imodzi mwazakudya zabwino kwambiri padziko lapansi.

Maganizo ofala onena za kuopsa kwa mazira chifukwa cha cholesterol yawo imatsimikiziridwa ndi maphunziro a sayansi, omwe amati kuwonetsa mazira nthawi zonse sikukulitsa chiwopsezo cha matenda a mtima.

Mazira atatu patsiku kwa achikulire athanzi ndi gawo lotetezeka pakugwiritsa ntchito tsiku lililonse.

Phindu ndi zovuta za mazira

Ndikulankhula za zabwino za mazira, choyambirira ndikufuna kudziwa kuchuluka kwa thanzi lawo. Kudya dzira limodzi kuli kofanana ndi kapu imodzi ya mkaka kapena magalamu 50 a nyama, chifukwa chake akhoza kuonedwa ngati chakudya chabwino. Komanso, zomwe zimapangidwazo zimaphatikizapo chakudya chamafuta, mavitamini A, D B6, phosphorous, nthaka, ayodini, selenium ndi mavitamini ena opatsa thanzi. Kuphatikiza apo, phindu la mazira limawonetsedwa muzinthu zotsatirazi.

Komabe, mazira amatha kuvulaza thanzi lathu. Izi ndizowona makamaka pazinthu zopanda pake. Malinga ndi akatswiri azakudya, iyi ndi njira yabodza kwambiri yowadyera, chifukwa amamwa thupi kwambiri kuposa momwe amathandizira kutentha, komanso akhoza kukhala ndi bacterium ya Salmonella, yomwe imayambitsa matenda a salmonellosis, matenda opatsirana m'matumbo. Kuti mudziteteze ku izi, mutha kudya mazira pokhapokha mutatha kutentha, muyenera kusambitsanso manja anu mukatha kulumikizana nawo.

Kuphatikiza apo, mazira aiwisi amachepetsa mulingo wa hemoglobin m'magazi, komanso amalepheretsa kuyamwa kwa chitsulo.
Mazira a nkhuku amakhalanso ndi cholesterol yambiri. Komabe, zonse zimapezeka molunjika mu yolk, yomwe, ngati mukufuna, ndizosavuta kuchotsa.
Mazira omwe amapezeka mwaukadaulo amatha kukhala ndi maantibayotiki, omwe amawonjezeranso zakudya zama nkhuku m'mafamu a nkhuku kuti achepetse kuchulukana. Mthupi la munthu, maantibayotiki amatha kuyambitsa kusokonezeka m'matumbo am'mimba, komanso kuchepa kwa chitetezo chathupi.
Kuphatikiza pa maantibayotiki, ma nitrate, mankhwala opha tizilombo, herbicides, ndi mankhwala ena atha kuwonjezeredwa ku chakudya cha nkhuku. Zonsezi zimagwera mu mazira, potembenuza bomba lawo nthawi ya bomba.

Kuphatikiza pazonse pamwambapa, ndikofunikira kudziwa kuti malondawa ali ndi zotsutsana. Choyamba, zimaphatikizapo kusalolera kwa munthu payekha kapena sayanjana ndi protein yanyama. Kenako adzasiyidwa kuchakudya chawo, izi zimagwira nkhuku zonse ndi mazira a zinziri. Kwa anthu omwe adapezeka kuti ali ndi matenda ashuga, ayenera kugwiritsidwa ntchito mosamala, chifukwa angayambitse matenda a stroko kapena ngakhale kugunda kwa mtima. Muyenera kukana nawo ngati pali vuto pakati pa impso, chiwindi ndi ndulu.

Kaya komanso zochuluka motani: zimachulukitsa kapena ayi - kafukufuku watsopano wasayansi

Tiyeni tiwonetsetse ngati cholesterol imatuluka pakudya mazira?

Dzira - zomwe zimawoneka ngati zosavuta? Mapuloteni, yolk ndi chipolopolo, chomwe (mwina) salmonella adabisala. Mphatso yaumulungu yachilengedwe iyi pafupifupi (dzira, osati Salmonella) ndi 97-98%, yolowetsedwa ndi thupi lathu.

Komabe, izi zimangogwira mazira othiridwa ndi kutentha., mazira osaphika amiyamwa kwambiri moyipa. Mwa njira, pamasiku othandizira kutentha, ziwengo za mazira zimachepetsedwa kwambiri.

Mwachidule: OSAKHALITSA MALO OGWIRA. Pali chiwopsezo chenicheni chodwala salmonellosis. Kupatula apo, kafukufuku akuwonetsa kuti mapuloteni a mazira ophika bwino amalowetsedwa ndi thupi ndi 91%, pomwe chizindikiritso chomwecho mu mazira aiwisi ndi 2 nthawi yochepa.

Dzira ndi chinthu chopangidwa kuchokera ku nyama chomwe chimakhala ndi mtengo wofunikira kwambiri (BC) wa 1. Chotsirizachi chikutanthauza kuti ili ndi zigawo zonse za ma amino acid ofunikira, chifukwa chake simuyenera kugwiritsa ntchito ndalama ku BCAAs (zambiri munkhaniyi "BCAA amino acid kapena kugula mazira bwino").

Dzira ndi lotsika mtengo, koma limagwira gawo lalikulu kwambiri pakuwonetsetsa kuti pali zakudya zoyenera:

dzira lili ndi 6 gr. mapuloteni apamwamba kwambiri (pafupifupi), omwe amagwiritsidwa ntchito ngati chida choyeza zinthu zina,

ndi mavitamini ambiri (kuphatikizapo A, E, K, D ndi B12) ndi michere yofunika monga calcium, zinc ndi iron,

ili ndi riboflavin ndi folic acid,

ili ndi mafuta ochulukirapo a monounsaturated and polyunsaturated (omega-3), omwe ndi ofunikira chifukwa amathandizira pakulamulira mahomoni ndi kukula kwa maselo,

dzira la mazira limakhala ndi choline, kumwa komwe kumathandizira kukonza ma cell a bongo cell neurotransmitters,

yosavuta kugaya ndi kuyamwa

muli lecithin - gawo lathu lamatenda amitsempha yamafupa (vuto likachepa, nembanemba wamanjenje imakhala yopyapyala) ndipo ubongo (umakhala ndi 30% ya izo). Komanso lecithin amagwira ntchito ngati hepatoprotector wamphamvu - amateteza chiwindi cha munthu ku zinthu zina zoyipa.

dzira la mazira limakhala ndi lutein ndi zeaxanthin, omwe amathandiza kupewa matenda a maso, makamaka nganga.

muli ndi cholesterol, yomwe ndi gawo lalikulu pakuphatikizika kwa testosterone - kuchuluka? Pafupifupi 184 mg yokha. pa dzira limodzi la dzira ..

Tikuwopa kwambiri pa TV ndi nkhani zowopsa kuti mazira adadzaza ndi cholesterol, yomwe imatchinga makoma amitsempha yamagazi, imayikidwa m'malo osiyanasiyana ndikukhudza thupi la munthu molakwika kwambiri.

Kumapeto kwa chaka cha 2013, ku Huazhong Research University of Science and Technology, kafukufuku watsopano adachitika pankhani yokhudza kumwa mazira pa chitukuko cha matenda amtima. Zotsatira zomwe zapezedwa zikuwonetsa kuti kulibe ubale wotere.

Ndipo ichi ndi ichi cholesterol yokha (yomwe 184 mg. ili mu yolk) sichikhudza matenda a mtima.

Iwo omwe sanawerenge nkhani yathu "Cholesterol ndi atherosclerosis kapena chifukwa chake kudya kolesterol ochepa kumakupheni" sakudziwa kuti thupi la munthu limafunikira kolesterol mwachangu, zomwe sizoyenera kuimba mlandu atherosclerosis!

Komabe, yesetsani kuti musataye nzeru. Dzira ndi chinthu zachilengedwe. Kodi margarine, yomwe idapezedwa mu labotale kudzera pakusintha kambiri m'mafuta a masamba, imatha kukhala yopindulitsa, ngakhale ilibe cholesterol, ndipo dzira lomwe lidayikidwa ndi nkhuku yamoyo limatha kukhala lovulaza chifukwa lili ndi cholesterol? Zowona.

Cholesterol ndi bwenzi lathu, comrade ndi m'bale! Tikukulimbikitsani cholesterol yomwe imapezeka m'magazi ndi zakudya ndizinthu ziwiri zosiyana. Zakudya zamafuta a cholesterol sizimakhudzanso cholesterol yamagazi yonse.

Ichi ndichifukwa chake palibe maphunziro onse omwe adachitidwa omwe adawona kuti amakonda "mazira" pachiwopsezo chotenga matenda a mtima kapena sitiroko. Asayansi adazindikira kuti dzira limodzi lomwe limadyedwa patsiku silipeza zovuta zilizonse.

* Tidzuwa kuchokera ku swoon, wonamizira kuti tangoganiza zogona. Kutopa, mukudziwa *

Kuphatikiza apo, kutengera kafukufuku amene anachitika ku Harvard mu 2008, asayansi akuchulukitsa mazira otetezeka mpaka kuchuluka kwa 7 patsiku!

Koma kudya mafuta ochepa kapena otsika kwambiri m'mafuta a cholesterol sikukuopsa kokha, koma kwenikweni kulibe ntchito kuti muthane ndi cholesterol yayikulu. Kafukufuku akuwonetsa kuti 100 mg tsiku lililonse cholesterol kuchepetsa. patsiku amachepetsa mulingo wake m'magazi ndi 1% yokha. Chifukwa chake sizomveka kuvutika suffer

Mu zinziri

Kodi pali cholesterol iliyonse mu mazira a zinziri? Inde, zoona - mafuta a cholesterol omwe amapezeka mazira zinziri ndi 2-3% yokha ya misa, makamaka 100 g. Dzira la zinziri lili ndi 844 mg ya cholesterol.

Poyankha, funso loti "mazira omwe ali ndi cholesterol chambiri" sichikhala chofanana - zinziri.

Ndipo ndi ziti zomwe zili bwino, nkhuku kapena kusefukira, tiyerekeze:

Chifukwa chake nkhuku, ndizosavuta kugwiritsa ntchito - kudya 100 gr. chilichonse, mudzafunika mazira atatu okha a nkhuku ndi zinziri zokwanira 10.

Mtengo wama caloric ndi wofanana - zinziri zili ndi 158 kcal., Ndipo nkhuku 146.

Mwakulemba kwama macronutrient: zinziri zimakhala ndi cholesterol yambiri komanso ma amino acid otsatirawa: tryptophan, tyrosine, methionine. Mu nkhuku, theka la cholesterol, koma ma omega-3 acids.

Ndi mavitamini: Mazira a zinziri amakhala ndi calcium, phosphorous, iron, zinki zambiri.

Mtengo: Mazira 10 a nkhuku (izi ndi zoposa 300 gr.) Zingatitengere pafupifupi ma ruble 80, ndi zidutswa 20 za zinziri (200 gr) - pafupifupi 60.

Zimatengera mtundu

Kusiyanitsa mazira ndi amodzi - uwu ndi moyo wawo wa alumali ndi kulemera kwawo. Mwachitsanzo, kuyikira dzira "C0" zikutanthauza kuti: chodyera (wokhala ndi alumali wa masiku 25 kuchokera tsiku lachiwonongeko), 0 – sankhani, yolemera kuyambira 65 mpaka 74.9 g.

Tsopano za chipolopolo.Kuphatikiza pa mazira oyera oyera, mazira a bulauni nthawi zambiri amapezeka pamashelefu akuluakulu. Ambiri amakhulupirira kuti iwo ndi abwino kuposa achibale awo okondedwa. Komabe, sizili choncho. utoto ndi chizindikiro chabe cha mtundu wa nkhuku (kuthamanga kwofiirira kuchokera ku nkhuku zokhala ndi nthenga zofiira ndi khutu).

Kusiyanitsa kwapadera sikumawonedwa. Chokhacho chomwe chimawasiyanitsa ndi mtengo - bulauni amakhala okwera mtengo kuposa oyera.

Kuti muchepetse kuwonongeka kwa dzira ndi matenda, asungeni ma tray opangidwa mwapadera mufiriji (lakuthwa kumapeto). Osamadya mazira ali ndi zipolopolo zosweka.

Asanadule dzira, ndikofunika kuti muzimutsuka pansi pa madzi kuti mutulutse tizinthu tina tating'onoting'ono kuchokera ku chigamba. Ingokhalani osasamba mazira onse mukangogula. Ngakhale zitasungidwa mufiriji, koma kukhala wonyowa, zimawonongeka msanga.

Pomaliza: ngati pa famu ya nkhuku akapereka chakudya chomwecho ku mitundu yosiyanasiyana ya nkhuku, ndiye kuti kuchuluka kwa zakudya ndi michere yokwanira mazira ake ndizofanana.

Mu yophika komanso yaiwisi

Tiyeni tiwone ngati pali cholesterol m'mazira owiritsa ndipo ndi pati - mukutentha kapena kutentha? Kuchiritsa kwamoto kwa zinthu kumachitika kutentha kwambiri (pafupifupi 100 ° C). Poterepa, mapuloteni ndi yolk amatenga kusasinthasintha. Amapinda, kapena, mwasayansi, amakhala ochepa.

Inde, izi zimawonjezera kupezeka kwa kutsimikiza. Onani tebulo yazogulitsa zamankhwala anu a cholesterol (kusintha kotsika kwa cholesterol level). Yopangidwa pamaziko a National Food Database (USDA), yopangidwa ndi dipatimenti yaulimi yaku US.

Kodi ndizotheka kudya ndi kuchuluka

Kuopa mafuta m'zakudya kunayamba mu 60s ndi 70s ndipo nthawi yomweyo kunakweza mafuta m'gulu la macronutrient "otetezeka". Hooray, palibe mafuta mu shuga! Bacon, mazira ndi batala akhala osaloledwa. Chakudya chopanda mafuta, chosagaya mafuta chidayandikira mpando wachifumu, monga kafukufuku wa nthawiyo adanena kuti mafuta odzaza amatsekera mitsempha yathu ndikuwonjezera chiopsezo cha matenda a mtima.

Ndipo masiku ano, akunyalanyaza umboni waposachedwa wa sayansi, opanga akupitiliza kulimbikitsa zofuna zawo m'maboma, ziphuphu powunikira zokhudzana ndi zamankhwala komanso kukhala olimba, komanso ndalama zofufuzira "koyenera" ndi zotsatira zake.

Zakudya zamafuta ochepa sizothandiza chifukwa kudya mafuta okha sikumayambitsa matenda. Koma NON-CONSUMPTION mwina imayambitsa - tsopano tikudziwa kuti thupi limafunikira ngakhale mafuta owonjezera ambiri kuti azigwira bwino ntchito. Mwa njira, ubongo wathu ndi 68% wamafuta.

Kumbukirani mazira ali ndi zinthu zofunika kuchita - phospholipids ndi lecithin. Amakhala ndi zotsatira zabwino mthupi ndipo amathandizira kutsika kwachilengedwe pamlingo wa cholesterol yoyipa.

Asayansi aku China adachitanso kafukufuku. Kuti achite izi, adayitanitsa omwe akufuna kutenga nawo mbali pachiyeso ndikuchigawa m'magulu awiri. Ena amadya dzira limodzi tsiku lililonse, ena nthawi zambiri pa sabata. Nditamaliza kuyesa, kunapezeka kuti chiopsezo chodwala mtima mu gulu loyamba chatsika ndi 25%, ndikupanga njira zina zamtima - ndi 18%.

Mazira ndi malo osungira mavitamini ofunikira, apang'ono komanso apamwamba. Amakhala ndi zotsatirapo zabwino pamitsempha yamagazi, ntchito ya chiwindi ndi ziwalo zina zamkati.

Kumbukirani mfundo izi: cholesterol ndiyofunikira monga chida chomanga ma membrane am' cell, imafunika mgawo la cell. Ndikofunikira kwambiri kuti thupi la mwana likukula, kuphatikiza kukula kwathunthu mu ubongo ndi minyewa, chifukwa chake mkaka wa m'mawere uli ndi cholesterol yambiri.

Mu chiwindi, cholesterol imagwiritsidwa ntchito kuphatikiza ma asidi a bile ofunikira kuti mafuta amuyike m'matumbo ang'onoang'ono. Komanso cholesterol ndiye "zopangira" popanga mahomoni a steroid a adrenal cortex komanso mahomoni achimuna ndi amuna ogonana (estrogens and androgens).

Cholesterol ndiyofunikira pakugwira bwino ntchito kwa ma serotonin receptors mu ubongo, omwe amachititsa kuti munthu azisangalala. Chifukwa chake, cholesterol yotsika imalumikizidwa ndi kukhumudwa, kuchita zamtopola komanso mtima wofuna kudzipha. Izi ndizovuta kwambiri kwa anthu okalamba.

Koma motani? Inde, pawailesi yakanema akuwonetsa zinthu zamafuta ochepa "otsika, mashelufu akuphulika ndi mafuta olimbitsa thupi omwe amakhala ndi mafuta ochepa komanso" mtundu wina wathanzi "komanso thanzi labwino.

Ngati mwachidule, ndiye mafuta mu zakudya adasinthidwa ndi shuga ndi wowumamonga michere yotetezeka bwino. Ndizakuti simungatenge ndikuchotsa mafuta. Choyamba, zimakometsera, zimapatsa malonda kuti azikhala osangalatsa. Zakudya zopanda mafuta popanda zowonjezera ndizosayenera komanso zowuma.

Kachiwiri, zopatsa mphamvu zimachepetsa. Pankhaniyi, chakudya. Nthawi yomweyo, opanga ankapereka chakudya chamagulu pogwiritsa ntchito wowuma ndi kuwongolera bwino chifukwa cha shuga.

Palibe cholakwika ndi mafuta achilengedwe, ngakhale atakhala okhazikika kapena osakwaniritsidwa. Monga shuga. Zonse ndi kuchuluka kwawo. Koma funso ndikuti zomwe zalembedwera sizilengezedwa pang'onopang'ono kenako zimayamba kukhala vuto.

Nayi mndandanda wazinthu zomwe shuga amabwerera, zomwe sitizindikira:

Yogurt yamafuta ochepa yokhala ndi mitundu yosiyanasiyana ya zipatso. Amawerengeredwa kuti phukusi limodzi la mkaka wowawasa ngati uyu limatha kukhala ndi supuni zisanu ndi ziwiri za shuga.
Zakudya zonse zam'chitini, shuga ndi mankhwala abwino kwambiri.
Zinthu zotsirizidwa - makamaka zinthu zomwe zimayenera kukhala "chithupsa pang'ono (mphodza, mwachangu).
Zakumwa za Carbonated (sizimangophatikiza madzi amchere okha ochokera kumagwero achilengedwe ndi zakumwa mu mawonekedwe a zopatsa mphamvu 0).
Suzi - ketchup, mayonesi, tchizi, ndi zina zambiri.
Maphala okonzedwa.

Idyani mazira, idyani miyendo ya nkhuku yokoma, nsapato zodzaza ndi cholesterol ndi zakudya zina zathanzi, zachilengedwe!

Mafuta (osati masamba okha, komanso nyama) - ichi ndi gawo lofunikira la chakudya, monga mapuloteni ndi chakudya, chomwe chiyenera kupezeka mu chakudya, chifukwa sichosungira kokha komanso mphamvu zomanga. Palibe chifukwa choopera iwo, musangowasiya!

Mafuta ndi chomera komanso chinyama, chokwanira komanso chosapanga thupi, chopeka komanso chosatsutsa. Mafuta samaphatikiza osati triglycerides yokha, komanso ma phospholipids ndi ma sterols, omwe amadziwika kwambiri ndi cholesterol, popanda omwe sangakhale ndi moyo wabwinobwino! Mlingo wabwinobwino wa minofu ya adipose mwa amuna ndi wofanana ndi 10-18%, ndipo mwa akazi - 18-26% ya thupi lonse.

Mafuta sayenera kupitirira 30% ya okwanira kalori azakudya za tsiku ndi tsiku. Chokapo chakudya cha ketosis otentheka omwe safuna kumvera zonena za malingaliro ndi anthu omwe ali ndi mapaundi owonjezera, omwe adotolo adamulamula kudya, ndikumakhala mwaulere!

Cholesterol M'mazira Aankhuku

Monga tanena kale, cholesterol imakhalapo m'mazira. Komabe, puloteniyo mulibe. Ma cholesterol onse mu yolk, kuchuluka kwake ndi pafupifupi gramu 0,2 mu yolk imodzi, pafupifupi 70% ya mlingo wofunikira tsiku lililonse. Ngakhale cholesterol yopezeka m'mazira siowopsa pakokha, koma ngati mumakonda kupitiliza kuchuluka kwake, chiwopsezo cha matenda a mtima ndi mtima chikukula kwambiri pakapita nthawi.

Mukamaganiza za kuwopsa kwa chinthu china, ndikofunikira kumvetsetsa kuti cholesterol yomwe imabwera mwachindunji kuchokera pachakudya sichoyipa kwambiri monga mafuta omwe amapezeka nawo, omwe amachititsa kuti mafuta a mafuta m'thupi aziwonjezereka. Cholesterol imatha kukhala yoyipa komanso yabwino, ndipo chomwe imadzakhala, zimatengera mwachindunji pazinthu zina zomwe mazira amalowa m'thupi. Mwachitsanzo, ngati mumawaphika ndikuwonjezera katundu wazinyama ndikudya ndi sangweji ndi batala kapena nyama yankhumba, ndiye kuti chakudya choterocho chilibe kanthu koma chiopsezo chotenga atherossteosis.

Kafukufuku watsopano, kodi ndizotheka kudya malonda omwe ali ndi mlingo waukulu?

Mazira a nkhuku amaonedwa kuti ndi amodzi mwa zinthu zotsika mtengo zomanga thupi kwambiri. Amakhala ndi thanzi labwino kwambiri. Komabe, izi zidayambitsa maphunziro ndi mikangano yambiri pakati pa asayansi. Funso lalikulu lomwe odwala ndi akatswiri amafunsa ndiwoti mazira amadzutsa cholesterol.

Popeza amakhala ndi cholesterol yambiri, asayansi ena amati izi zimakhudzanso milingo ya lipid m'magazi a anthu. Ena, mmalo mwake, akutsimikiza kuti izi sizikhudza thupi. Nthawi yomweyo, magulu onse asayansi azikhalidwe amavomereza kuti mazira ndi chinthu chopangidwa bwino, chokhala ndi mavitamini komanso zinthu zina zofunikira.

Kupanga kwanyengo ndi katundu

Kuphatikizidwa kwa mazira kumakhala ndi zinthu zambiri zomwe zimapangitsa kugwira ntchito kwa mtima. Chogulacho chimamwitsidwa bwino, mosasamala kanthu za njira yokonzekera.

Zinthu	Kupanga
Tsatani zinthu	Zinc (1.10 mg), chitsulo (2.5 mg), ayodini (20 μg), manganese (0.030 mg), mkuwa (83 μg), chromium (4 μg), selenium (31.5 μg)
Macronutrients	Magnesium (12 mg), potaziyamu (140 mg), calcium (55 mg), sodium (135 mg), phosphorous (190 mg), sulfure (175 mg), chlorine (156 mg)
Mavitamini	Folic acid (7 μg), A (0.25 μg), D (2 μg), Biotin (20 μg), B1 (0,05 mg), B2 (0.45 mg), B6 (0,5 mg)
Mtengo wazakudya	Kalori: 155 kcal, mafuta (11 g), mapuloteni (12.5 g), chakudya (0.7-0.9 g), cholesterol (300 mg), mafuta acids (3 g)

Mazira a nkhuku amakhala ndi betaine yambiri, yomwe, monga folic acid, amathandizira kusintha homocysteine kukhala mawonekedwe otetezeka. Izi ndizofunikira kwambiri kwa thupi, chifukwa mothandizidwa ndi homocysteine, makoma amitsempha yamagazi amawonongeka.

Malo apadera mu kapangidwe kazinthu zimakhala ndi choline (330 mcg). Imakonza ntchito yaubongo ndipo imapereka ma cell mawonekedwe elasticity. Ma phospholipids omwe amapanga dzira yolk amatulutsa kuthamanga kwa magazi, amasokoneza njira zotupa, amathandizira kuzindikira ndi kusintha kukumbukira.

Mazira a nkhuku ali ndi mndandanda wazinthu zofunikira:

limbitsa minofu yamafupa
Sinthani magwiridwe antchito a ziwalo zam'mimba,
amatenga nawo mbali pomanga minofu ya minofu, yofunikira kwambiri kwa akatswiri othamanga kapena omwe amabwera ku masewera olimbitsa thupi,
kuteteza chitukuko cha matenda a mtima dongosolo,
khalani ndi zotsatira zabwino pamachitidwe amanjenje.

Akatswiri adazindikira kuti ichi ndi gawo lofunikira pakudya kwa anthu omwe akulimbana ndi mapaundi owonjezera. Izi sizikhala ndi zotsutsana. Komabe, ndikofunikira kukaonana ndi dokotala pakugwiritsa ntchito mazira a cholecystitis, matenda a shuga kapena matenda a m'mimba thirakiti.

Cholesterol ndi molekyu yaying'ono yomwe imapangidwa m'chiwindi cha munthu. Pakachulukidwe, lipids imagwira ntchito zosiyanasiyana zofunika. Koma pali zinthu zingapo zakunja ndi zamkati zomwe zingayambitse kuchuluka kwawo, chifukwa, mtima ndi mtima zimatha kukhazikika. Mwachitsanzo, atherosclerosis, stroke, kapena myocardial infarction.

Katundu wa cholesterol mu mazira

Pang'onopang'ono, ma lipids amalowa m'thupi limodzi ndi zakudya zomwe zimamwa. Chifukwa chake, ndikofunikira kuti mupange zakudya zamasiku onse mosamalitsa ndikusamalira kuti zimangophatikiza zakudya zabwino zokha.

Mazira a nkhuku

Anthu ambiri amafunsa ngati pali cholesterol m'mazira a nkhuku komanso momwe imawonongera. Yankho la mafunso awa ndi labwino. Pulogalamu imodzi imakhala ndi pafupifupi 300-350 mg ya cholesterol, ndipo ndizomwe zimachitika tsiku lililonse kwa munthu wamkulu.

Asayansi adachita kafukufuku angapo ndikuti kuwonjezereka kwa kuchuluka kwa mafuta a cholesterol ndi chifukwa chakufalikira kwa mafuta komanso mafuta owonjezera. Mazira ali ndi ubale wocheperako ndi vutoli.

Koma akatswiri amalimbikitsa kugwiritsa ntchito mazira mosamala kwa anthu omwe adapezeka kuti ali ndi cholesterol yayikulu.

Malangizo apadera. Chiwopsezo chachikulu chomwe chikugona mu mazira a nkhuku ndicho chiopsezo chotenga salmonellosis. Chifukwa chake, akatswiri samalimbikitsa kuti azidya zosaphika. Komanso muzisunga malamulo osungira. Musanaziike mufiriji, mankhwalawo ayenera kutsukidwa ndi kupukutidwa. Iyenera kusungidwa padera, kutali ndi zakudya zomwe zimapangidwa kale.

Cholesterol yayikulu

Mafuta ambiri a lipids m'magazi ndi chifukwa chachikulu chosiya kudya zakudya zopanda pake ndikuwonjezera zakudya zabwino kwambiri muzakudya za tsiku ndi tsiku. Poganizira kuti zakudya zimatha kuthana ndi milingo ya lipid, funso limabuka ngati mazira akhoza kudyedwa ndi cholesterol yambiri.

Othandizira zakudya amavomereza kukhalapo kwa mbale ya dzira yokhala ndi milomo yambiri pazakudya za anthu. Komabe, muyenera kulabadira kuchuluka kwawo ndi njira zakukonzekera. Phukusi limodzi la nkhuku limakhala ndi cholesterol ya tsiku ndi tsiku. Mkati mwa sabata limodzi, tikulimbikitsidwa kuti tisadye zopitilira 3-4.

Malinga ndi zotsatira za kafukufuku wasayansi, zotetezeka kwambiri kwa thupi zinali zinthu zomwe zidakonzedwa ndimasamba mumafuta amasamba kapena owiritsa m'madzi. Choyamba, phindu lawo limagona chifukwa chakuti chithandizo chamatenthedwe chimathandizira kuti mayendedwe azikhala bwino. Komanso, tikaphika kapena kuphika, yolk imasinthidwa kukhala cholesterol yabwino ndikuthandizira kuyeretsa ziwiya, potero kupewa kutetezedwa kwa atherosclerosis.

Kuchuluka kwovomerezeka kwa tsiku lililonse kumatengera mtundu wazikhalidwe ndi thanzi:

Munthu wathanzi amatha kudya zinziri 5 kapena mazira awiri a nkhuku lero.
Ndi kukanika kwa chiwindi, mazira awiri a zinziri kapena theka la nkhuku amaloledwa. Popeza ziwalo zam'magazi zimakhala ndi vuto pa kapangidwe ka cholesterol, kugwiritsa ntchito kwambiri zinthu izi kungangokulitsa zinthu.
Pamaso pa matenda a mtima mu zakudya za tsiku ndi tsiku sayenera kupitirira 0,5 yolk. Mapuloteni amathanso kudyedwa kwathunthu.
Anthu akugwira minofu yambiri amatha kudya mapuloteni okwanira 5 patsiku.

Ndi chisamaliro, mazira amabweretsedwa mu chakudya cha ana. Yambani ndi kawiri mpaka katatu pa sabata. Chiwerengero cha mazira amadziwika ndi zaka:

osakwana chaka chimodzi - 0,5 zinziri, nkhuku ¼,
Zaka 1-3 - zinziri ziwiri, nkhuku imodzi,
kuyambira zaka zitatu mpaka 10 - zinziri ziwiri kapena nkhuku imodzi,
Ana opitirira zaka 11 amatha kugwiritsa ntchito kale malonda, komanso achikulire.

Tiyeneranso kukumbukira kuti anthu ena amakhala ndi zovuta zosiyanasiyana pa yolk. Amawoneka ngati totupa tating'ono pakhungu.

Kafukufuku wamakono

Pafupifupi zaka 30 zapitazo, "cholesterol fever" yeniyeni inayamba. Othandizira komanso madotolo mosagwirizana anena kuti kupangika kwa azungu ndi mazira ali ndi vuto lalikulu la lipids, ndipo amawononga thupi. Ndipo kugwiritsa ntchito kwawo tsiku ndi tsiku kumatsimikizika kuti kukutsogolera matenda a mtima.

Mpaka pano, kutsutsanako kwachepa pang'ono. Asayansi adachita kafukufuku watsopano wokhudza mazira ndi cholesterol, ndipo adazindikira kuti izi sizowopsa. Inde, yolk ili ndi lipids. Koma kuchuluka kwawo kumakhala kofanana ndi chizolowezi cha tsiku ndi tsiku ndipo sioposa 300 mg.

Zakudya za dzira

Kuphatikiza apo, zimakhala ndi zinthu zothandiza kuti zitheke - phospholipids ndi lecithin. Amakhala ndi zotsatira zabwino mthupi ndipo amathandizira kuchepetsa cholesterol yoyipa. Malinga ndi zotsatira za kafukufukuyu, ndikofunikira kugwiritsa ntchito izi mwapang'onopang'ono. Ndiye kuti, osaposa zidutswa ziwiri patsiku.

Asayansi aku China adachitanso kafukufuku. Kuti achite izi, adayitanitsa omwe akufuna kutenga nawo mbali pazoyesazo ndikuzigawa m'magulu awiri.Ena amadya dzira limodzi tsiku lililonse, ena nthawi zambiri pa sabata. Nditamaliza kuyesa, kunapezeka kuti chiopsezo chodwala mtima mu gulu loyamba chatsika ndi 25%, ndikupanga njira zina zamtima - ndi 18%.

Mazira ndi malo osungira mavitamini ofunikira, apang'ono komanso apamwamba. Amakhala ndi zotsatirapo zabwino pamitsempha yamagazi, ntchito ya chiwindi ndi ziwalo zina zamkati.

Komabe, wina ayenera kukumbukira nthawi zonse mawonekedwe. Kugwiritsa ntchito mankhwala mopitilira muyeso, makamaka kuphatikiza ndi soseji kapena nyama, kumatha kusokoneza thupi. Chachikulu ndikugula zogulitsa kuchokera kwa ogulitsa odalirika. Izi zikuthandizani kupewa zovuta.

Voterani nkhaniyi!

(Mavoti 1, avareji: 5.00 mwa 5)

Gawani pamaneti!

Katswiri wa Ntchito (Obstetrics and Gynecology)

2009 - 2014, Donetsk National Medical University. M. Gorky
2014 - 2017, Zaporizhzhya State Medical University (ZDMU)
2017 - pakadali pano, ndikupanga digiri yolembera matenda azachiphuphu

Yang'anani! Zambiri patsamba lamasamba zimatumizidwa ndicholinga chodziwa. Osadzisilira. Pazizindikiro zoyambirira za matendawa - funsani dokotala kuti akupatseni malangizo.

Kodi muli ndi mafunso mutatha kuwerenga nkhaniyi? Kapena munaona cholakwika munkhaniyi, lembani kwa katswiri wa polojekiti.

Cholesterol choyipa komanso chabwino

Kodi cholesterol ndimazira, "choyipa" kapena "chabwino"?
Malingaliro a cholesterol muzakudya ndi cholesterol m'magazi ndizosiyana kwenikweni. High cholesterol mu chakudya chokha sichikhala ndi vuto lililonse pazomwe zimachitika mthupi.

Cholesterol yomwe imabwera ndi chakudya imasinthidwa m'magazi kukhala cholesterol iwiri yosiyana - yoyipa ndi yabwino. Loyamba limalimbikitsa kupangidwa kwa zigawo za sclerotic m'mitsempha yamagazi, ndipo chachiwiri - amalowa mukulimbana nawo ndikuyeretsa mitsempha yamagazi. Mtundu wa kolesteroli womwe umasinthidwa umasinthidwa utsimikizira phindu lake komanso zoopsa zaumoyo.

Mazira, pansi pamikhalidwe inayake, ngakhale ali ndi cholesterol yambiri, kapena, makamaka, chifukwa cha zomwe zili pamwamba, amatha kuchepetsa chiopsezo cha atherosulinosis. Kuti muchite izi, amangofunika kutembenukira ku cholesterol yamagazi yabwino. Kodi chingathandize ndi chiyani kuti asinthe?
Monga mfumu, monga mukudziwa, akupanga zobwezeretsazo.

Khalidwe la cholesterol limatsimikizika ndipo zimatengera kwathunthu chilengedwe chake. Mafuta osakwanira amapezeka m'magazimolumikizana ndi mapuloteni. Vutoli limatchedwa lipoprotein. Low density lipoproteins (LDL) ili ndi cholesterol yoyipa, ndipo lipensroteins yapamwamba (HDL) imakhala ndi cholesterol yabwino.

Kodi ukuneneratu za cholesterol ya dzira yomwe idzasanduke? Zonse zimatengera yemwe amapita naye kuulendo wam'mimba ndi. Ngati mazira okazinga mu nyama yankhumba ndi soseji adyedwa, khalani pamavuto. Ndipo mazira okazinga mu mafuta amasamba kapena dzira losagwirizana silidzakwera mulingo wa LDL m'magazi.

Kodi ndizotheka kudya mazira okhala ndi cholesterol yayikulu

Kuchuluka kwa cholesterol m'magazi ndi chifukwa chachikulu chosinthira kuzakudya zoyenera ndikupatula zinthu zovulaza pamenyu yanu. Ponena za momwe zinthu zosiyanasiyana zimapangira m'thupi lathu, funso limabuka, kodi ndizotheka kudya mazira okhala ndi cholesterol yayikulu? Kwakukulukulu, akatswiri azakudya sakuletsa kugwiritsa ntchito, koma muyenera kuyang'anira kuchuluka ndi njira yokonzekera.

Malinga ndi kafukufuku watsopano wasayansi, njira yabwino kwambiri ikhoza kukhala dzira lophika kapena lokazinga ndi mafuta a masamba. Choyamba, mukatha kutentha mankhwalawa amathandizika ndi thupi kuposa mawonekedwe ake osaphika. Ndipo kachiwiri, dzira lokonzedwa mwanjira iyi, makamaka, yolk, imasinthidwa m'thupi kukhala cholesterol yabwino, yomwe imathandiza kuchotsa cholesterol m'matumbo, motero imachepetsa chiopsezo cha atherosclerosis.

Ndingadye mazira angati patsiku

Monga tanena kale, ngakhale ndi cholesterol yambiri, mutha kudya mazira. Kwa anthu omwe ali ndi matenda a mtima kapena matenda a shuga, akatswiri azakudya amalangizidwa kuti asamadye zidutswa zopitilira 6-7 pa sabata, zonse monga mbale yodziyimira payokha, komanso monga chosakaniza mu maphikidwe ena. Ndikwabwino kugawaniza kuchuluka kwakanthawi sabata yonse, osamadya zoposa 2 tsiku limodzi.

Mwinanso, mutha kupanga ma omelet kuchokera ku yolk imodzi ndi mapuloteni angapo. Kudya mapuloteni okha kungathandize kuthetsa cholesterol yowonjezera pachakudya. Komabe, pali kusiyanasiyana pamalamulo aliwonse, chifukwa chake, pakakhala matenda a chiwindi, madokotala am'nyumba ndi akatswiri azaumoyo amalangizidwa kuti azigwiritsa ntchito yolks kwa 2-3 pa sabata. Ndikofunika kukumbukira kuti kusiyidwa kwathunthu kwazinthu zilizonse muzakudya sikungangopindulitsa, koma kungavulaze. Koma ngati mukuopa kwambiri zotsatira za dzira cholesterol, ingoyikani ma yolks okha kuchokera ku menyu.

Zonsezi pamwambapa zimagwira ndi mazira a zinziri. Ngakhale kuti ali otsika kwambiri kukula kwa nkhuku, ali ndi cholesterol yofanana. Komabe, kuvulaza mazira kumatha kuchepetsedwa ndikawaphatikiza ndi zinthu zabwino komanso osazunza. Nutritionists akulangizidwa kuti azidya mu zakudya zawo mazira zinziri zosaposa zidutswa 10 pa sabata.

Poyankha funso loti mazira ndi othandiza, titha kunena motsimikiza kuti mapinduwo amapitilira kuvulaza. Zogulitsa zilizonse mwanjira yake ndizofunikira kwa thupi ndipo kudzipatula kwathunthu kumatha kubweretsa zotsatira zosasangalatsa. Ndipo ngakhale cholesterol yolemekezeka sichiri chifukwa chokana mazira, m'malo mwake, ndi njira yoyenera, athandizira kuchepetsa kuchuluka kwa lipid iyi m'magazi.

Funsani akatswiri anu azaumoyo ndi akatswiri azaumoyo. Ndi chithandizo chawo, mutha kupanga chakudya chokwanira chomwe chingakuthandizeni kupeza phindu kuchokera pazogulazo ndikuchotsa kuvulaza komwe kungachitike.

Malangizo azakudya zopatsa thanzi

Asayansi omwe adachita kafukufuku kuti adziwe kuvulaza ndi mapindu a cholesterol mu mazira, adazindikira kuti pazokha, sizibweretsa vuto lililonse. Koma pali kusiyanasiyana pa lamulo lililonse.

Kaya kuphatikiza mazira muzakudya zanu zili ndi inu. Popanga chisankho, amalangizidwa kutsatira malangizo otsatirawa:

Kwa munthu wathanzi, malire a tsiku lililonse a kudya mafuta a cholesterol ndi 300 mg.
Matenda otsatirawa amachepetsa kudya kwanu cholesterol tsiku ndi tsiku mpaka 200 mg: shuga, cholesterol yayikulu, matenda amtima, komanso ma gallstones.

Amawawona kukhala otetezeka kudya zisanu ndi chimodzi pa sabata, koma opitilira awiri sayenera kudyedwa tsiku limodzi. Ngati mukufuna zambiri, idyani agologolo. Mwa kusakaniza yolk imodzi ndi mapuloteni kuchokera ku mazira angapo, mutha kupeza maamu omwera m'm mavitamini, michere ndi mafuta acids, kuwonjezera kuchuluka kwa mapuloteni popanda mafuta ochulukirapo.

Zomwe zimapezekera ku kalasi ya zakudya za HDL ndizo: chiwindi, impso, nsomba zam'madzi, mafuta anyama, tchizi, ndi mazira a nkhuku. Ngati mumawadya owiritsa katatu katatu pa sabata, ndiye kuti thupi limalandira chilichonse chofunikira pamoyo.

Mapeto Mazira a nkhuku amakhala ndi cholesterol. Koma izi sizikhudza zomwe zili mu LDL m'magazi. M'malo mwake, chifukwa cha lecithin imatha kuwonjezera zomwe zili mu HDL m'magazi. Kuti cholesterol yochokera yolk isinthidwe kukhala LDL, amafunika thandizo lamafuta mu mawonekedwe, mwachitsanzo, mafuta anyama okazinga ndi soseji. Ngati chakudyacho chaphika mu mafuta a masamba kapena dzira limaphika, zomwe zili LDL m'magazi sizitukuka.

Kugwiritsa ntchito mazira a nkhuku ndizopindulitsa mwapadera.

Mazira ndi Kafukufuku Watsopano wa Cholesterol

Dzira lakhala likuti ndi mankhwala opatsa thanzi kwambiri. Tsoka ilo, chifukwa cha cholesterol yomwe ilimo, akatswiri ambiri amalimbikitsa kuti achepetse kuchuluka kwa mazira, kapena ma yolks omwe, momwe izi zimapezekera. Kodi zili choncho. Kodi pali ubale pakati pa: mazira ndi cholesterol ndi chiyani kafukufuku watsopano pa izi.

Zotsatira zowonjezereka zikuwonetsa kuti mazira anaimbidwa mlandu wolakwika wa matenda amtima.

Ndi cholesterol yochuluka bwanji mu dzira

Lingaliro lamafashoni lazakudya zathanzi likuyesera kutsutsa gawo lofunikira ngati la mazira. Chifukwa chake ndi chosavuta: cholesterol yayikulu, yomwe imawonjezera chiopsezo cha matenda a mtima, atherosulinosis ndi matenda ena a mtima. Kodi zoopsazi ndizokwera kwambiri kotero kuti ndizomveka kuchotsa mbale zilizonse zokhala ndi yolk ndi mapuloteni patebulo? Ochirikiza chiphunzitsochi amapereka njira yofewa: m'malo mwa mazira nkhuku ndi mazira zinziri, mapangidwe ake omwe amawoneka oteteza thupi. Onani phindu la zinthu zonse ziwiri popanda zongopeka komanso tsankho.

Kodi wamkulu wa cholesterol ndi uti: nkhuku kapena zinziri?

Othandizira zakudya zamagulu abwino amakhulupirira kuti kuchepetsa mafuta oopsa a cholesterol amadziletsa mafuta m'thupi. Mfundo ngati izi ndizowona pang'ono. Kuchuluka kwa cholesterol kumawonjezera mwayi wokhala ndi mavuto amitsempha yamagazi ndi mtima. Nthawi yomweyo, nkhuku kapena mazira a zinziri siomwe amapereka ake mwachindunji. Ziribe kanthu kuchuluka kwa cholesterol mu dzira, imakhala ndi njira yochepa yopyola m'mimba, chiwindi, ndi zina zambiri isanasanduke minofu ya adipose pamakoma amitsempha yamagazi. Thupi laumunthu limapanga zinthu zowopsa kwambiri (pafupifupi 80%) kuposa zomwe zimalandira kuchokera kunja.

Maonekedwe ochepa - osavuta kusewera

Kudziwa bwino kuti ndi mazira ati omwe ali ndi cholesterol yambiri, kuyerekezera kuchuluka kwa mitundu iliyonse sikokwanira. Dziwani kuti dzira la zinziri ndi laling'ono kanayi kuposa nkhuku. Pachifukwa ichi, pakusintha koyerekeza, kuchuluka kofanana kwa zinthu kumagwiritsidwa ntchito potsatira mtundu wachilengedwe wa yolk ndi mapuloteni. Zotsatira zake, zimapezeka kuti dzira la zinziri limadzaza ndi kuchuluka kwa cholesterol ndi zizindikiro zina. Ngati muzidya m'malo mwa nkhuku, ndi zochepa zomwe zimalowa m'thupi chifukwa cha kukula kwake. Kodi kusintha kotereku kumakhudza bwanji thupi lamunthu?

Wokhulupirika cholesterol yanu

Monga tafotokozera pamwambapa, isanakhazikike pamakoma amitsempha yamagazi, cholesterol imayamba kugwira ntchito zowopsa kotero kuti kwenikweni ndi chinthu chomwe chili ndi mankhwala osiyana ndi ena. Kuphatikiza apo, chinthucho chimagawika pawiri, chimodzi chokha chomwe chimapangika zolembera, pomwe chachiwiri, m'malo mwake, chimalepheretsa izi. Mokulira, cholesterol mu mazira zinziri ngakhale amachepetsa mwayi wa kutseka kwamitsempha yamagazi ndi zotsatirapo zake. Momwe amakhalira mthupi, zimadalira kapangidwe ka magazi: momwe ma protein ndi mafuta omwe amapezekamo amapanga lipoproteins - mankhwala ofunikira. Akachulukirapo kachulukidwe kawo, kadzapeza phindu la cholesterol. Ndi chifukwa ichi ndikofunikira kuti amupatse "kampani" yabwino.

Kugwirizana kwa ma calories ndi cholesterol

Kuchuluka kwa cholesterol mu mazira a nkhuku kapena zinziri sindiye zomwe zingakhudze kuchuluka kwa lipoproteins. Malonda onse awiriwa amakhala ndi ma calorie ambiri chifukwa cha mafuta awo, omwe amaphatikizidwa makamaka mu yolk. Mosiyana ndi zikhalidwe zapamwamba, akatswiri azakudya samalimbikitsa kuti kuphatikiza mazira okhazikika ndi nyama yankhumba, mayonesi kapena batala - kuchuluka kwa zopatsa mphamvu sikungakhudze chithunzi chokha, komanso kupanga mafuta ochulukirapo omwe mwachiwonekere alibe ma lipids okwanira kuti apange lipoproteins. Chifukwa cha kupezeka kwake m'magazi, zinthu zomwe sizimakhudzidwa ndi zomwe zimachitika zimachepetsa kuchuluka kwa lipoproteins, potero zimapangitsa kukula kwa atherosulinosis. 100 magalamu a nkhuku ndi mazira zinziri ali ndi kuchuluka komweko: kilogalamu 157 ndi 158, yomwe ili pafupifupi 5.9% ya unyinji wonse. Dzichepetsani nokha kugwiritsa ntchito mankhwala omwe ali ndi thanzi labwino ayenera kuvomerezedwa ndi dokotala okha.

Kuchuluka kwa cholesterol mu nkhuku ndi mazira zinziri

Monga tanenera pamwambapa, cholinga chachikulu cha michere ya nkhuku ndi mazira zinziri. Amakhala ndi mavitamini 12, zopitilira 50 zokutsatira, komanso polyunsaturated, monounsaturated komanso acidity acid acid omwe amapanga mitundu yonse ya cholesterol: yopindulitsa ndi yoyipa. Kuti mudziwe ngati pali cholesterol mu mapuloteni, lingalirani mawonekedwe ake. Mapuloteni mulibe mafuta a cholesterol, kuchuluka kwa mafuta m'menemo kuli kochepa, koma michere yama protein amapezeka kwathunthu. Pafupifupi, mazira a zinziri ali ndi 844 mg a cholesterol pa 100 g ya mankhwala, nkhuku - 373 g.

Kodi mazira ndi abwino kwa thupi, makamaka pakuchepetsa cholesterol yoyipa?

Othandizira zakudya anati nkhuku ndi mazira zinziri sizivulaza thupi lathanzi. Chogulitsidwachi chimaphatikizidwa ndi 98%, kuchepetsa mwayi wa slagging. Mafuta ochulukirapo amachepetsa chiopsezo cha khansa. Ponena za mitsempha yotupa, matendawa amawonedwa mwa anthu omwe samadya mazira a nkhuku kapena zinziri. Cholesterol mumazira ndiosiyana kwambiri ndi mnzake, yemwe amalowa m'magazi, zomwe kapangidwe kake ndi mfundo zomwe zingatsatidwe zimadalira mawonekedwe ake. Ngati palibe zotsutsana ndi za kuchipatala zomwe zingatsimikizidwe kokha ndi dokotala popita kukayezetsa koyenera, mazira a nkhuku ndi zinziri amathanso kudyedwa.

Mazira okhala ndi cholesterol yayikulu: kuvulaza kapena kupindula?

Mazira a nkhuku ndi chimodzi mwazakudya zomwe zimakonda kwambiri kukhitchini ya banja lililonse. Izi ndichifukwa cha mtengo wawo wotsika, kuchuluka kwa michere ndi michere, komanso kuchuluka kwa mbale zomwe zimatha kukonzedwa kuchokera kwa iwo. Komabe, anthu ambiri omwe ali ndi matenda amtima amadzifunsa ngati nkotheka kudya mazira okhala ndi cholesterol yayikulu?

Kuphatikizidwa kwa Mazira Aankhuku
Cholesterol ndi udindo wake pakukhazikitsa matenda
Mazira Aankhuku ndi Cholesterol
Zakudya zina ndi cholesterol

Funso ili likugwirizana ndi zotsatira za kafukufuku pa kuchuluka kwa cholesterol m'mazira a mazira, zomwe zikuwonetsa kuchuluka kwa lipid pamapangidwe awo.

Kuti tiwonetsetse momwe mungakhalire kudya mazira omwe ali ndi cholesterol yamagazi okwera ndikumvetsetsa ngati mazirawo angakulitse vutoli, ndikofunikira kupenda mosamala kapangidwe kake, komanso kuvulaza komwe kungachitike komanso kupindula.

Cholesterol ndi udindo wake pakukhazikitsa matenda

Cholesterol ndi molekyu yaying'ono yamafuta yomwe imapangidwa nthawi zonse mthupi la munthu, makamaka m'chiwindi. Komabe, gawo limodzi mwa magawo anayi a cholesterol onse ndi ochokera ku chakudya, i.e. amabwera mu malonda osiyanasiyana. Anthu ambiri ali ndi nkhawa kuti mazira ndi cholesterol amatha kuyambitsa matenda a atherosulinosis ndi matenda ena okhudzana ndi myocardial infarction, kuwonongeka kwa ubongo, ndi zina zambiri. Koma kodi cholesterol ndiyabwino?

Cholesterol imachita mbali yayikulu m'njira zambiri zathanzi lathanzi labwino.

Kusintha ndikusunga kapangidwe kazinthu kakang'ono ka ma cell mu ziwalo zosiyanasiyana.
Magawo oyamba a mapangidwe a mahomoni ogonana ndi mahomoni mu ma gren adrenal.
Kudzikundikira kwa mavitamini komwe kumatha kukhalapo kwa nthawi yayitali m'mafuta, etc.

Komabe, mu cholesterol, ikakula kwambiri m'magazi, zotsatira zoyipa zimakhalanso, zomwe ndizofunikira kwambiri zomwe zimagwirizanitsidwa ndi kuwonjezeka kwa mapangidwe ochepetsa mphamvu ya lipoproteins (LDL) ndi lipensitroteins yapamwamba kwambiri (HDL). LDL imayamba ndikuthandizira kupanga mapangidwe atherosselotic m'matumbo, zomwe zimapangitsa kuti pakhale matenda oopsa a mtima, ndipo HDL, m'malo mwake, imawalepheretsa.

Ngati mulingo wa cholesterol wakwera m'magazi kwa nthawi yayitali, izi zimapangitsa kuti LDL iwonjezeke komanso kufalikira kwa lipids mu khoma la chotengera.Izi zimawonedwa makamaka pamene wodwala ali ndi zowonjezera zowopsa: kunenepa kwambiri, kusuta, kuchita masewera olimbitsa thupi, etc.

Kodi mbale za dzira zingakhudze bwanji thanzi? Kutengera zikhalidwe zomwe azigwiritsa ntchito, sipangakhale zoyipa zilizonse.

Kodi ndizotheka kudya zopangidwa ndi dzira kwa odwala omwe ali ndi atherossteosis, ngati angathe kukweza mafuta m'thupi? Inde, ngati mukudziwa mtundu wina wamagulu omwe mumamwe mankhwala, komanso nthawi yaninso kuti mupewe matendawa.

Mazira Aankhuku ndi Cholesterol

Zabodza zoyambirira zokhudzana ndi kuopsa kwa cholesterol zidawonekera pokhudzana ndi maphunziro ena omwe amayesa kuyankha funso, lomwe mazira ali ndi cholesterol yambiri. Nthawi yomweyo, zidatsimikizika kuti mogwirizana ndi izi, ma yolks a nkhuku ndi mapuloteni owopsa kuposa zakudya kuchokera ku chakudya chothamanga, momwe mumakhala dongosolo la kuchuluka kochepa mafuta. Zitatha izi, zofalitsa zatsopano zidayamba kuwonekera, zikunena kuti kudya ma yolks ndi mapuloteni sizimakhudzanso kagayidwe ka mafuta konse. Komabe, chowonadi, mwachiwonekere, chiri penapake pakati.

Kodi pali cholesterol m'mazira? Inde, ilipo ndipo imapezeka makamaka mu dzira yolk. Nthawi yomweyo, zomwe zili mumtunduwu pali 370 mg pa 1 yolk ndi protein, zomwe siziri zochuluka. Ngati munthu ayamba kudya kuchuluka kwake tsiku lililonse kwanthawi yayitali, izi zimatha kusintha pakusintha kwamayendedwe amwazi m'magazi.

Kodi mazira amachulukitsa cholesterol yamagazi? Monga mankhwala aliwonse, mazira amawonjezera kuchuluka kwa mafuta m'magazi ndipo amakhudza kagayidwe ka cholesterol m'chiwindi. Izi ziyenera kuganiziridwa ndi anthu onse omwe ali ndi atherosulinosis kapena zinthu zoopsa pakukula kwake. Ndikofunikira kumvetsetsa kuti sizingathandize kusiya mazira kwathunthu, chifukwa sikuti amangotenga mbali pakubweretsa matenda a mtima ndi mtima.

Ngati mulingo wa cholesterol ukuwonjezeka kwambiri, ndiye kuti mutha kukana mazilawo, kupitilirabe kudya azungu. Ngati chizindikiro cha mafuta kagayidwe sichinasinthidwe kwambiri, ndiye kuti mutha kudya yolk imodzi tsiku lililonse, chifukwa chosowa pakachitika izi.

Zakudya zina ndi cholesterol

Mafuta, kuphatikiza cholesterol, amapezekanso mitundu ina ya zakudya zofanana. Mwachitsanzo, anthu ambiri amalangiza kuti asinthire mazira a zinziri. Komabe, zenizeni, kuchuluka kwa cholesterol pa 100 g. zopangidwa ndi dzira ndizofanana, ndipo ngati pali mazira, zinziri sizikhala ndi phindu lambiri mthupi.

Poletsa kukula kwa atherosulinosis ndi kupitilira kwake, sikuti zakudya ndizofunikira zokha, komanso kusintha kwa moyo, kuphatikizapo kukana zizolowezi zoyipa ndikuchizira matenda oyanjana.

Ponena za mazira a mbalame zina (tsekwe, nkhuku, nthiwatiwa ndi mbalame zakutchire) ndikofunikira kunena kuti kuchuluka kwa cholesterol mwa iwo kuli kofanana ndi kuchuluka kwake m'maphukusi a nkhuku. Chifukwa chake, ndikofunikira kuti musangosankha gwero loyera la dzira ndi yolk, koma kuchita njira zopewera matenda kuti muchepetse kukula kwa matenda a mtima, kuphatikiza mankhwala a endocrine, kulimbana ndi kunenepa kwambiri, kusuta kufinya, ndi zina zambiri.

Mphamvu ya dzira cholesterol pama metabolism a mafuta kwenikweni ndi yochepa kwambiri, ndipo ili ndi tanthauzo lililonse pokhapokha poyambira kugwiritsa ntchito kuchuluka kwazinthu izi kapena pamaso pazinthu zoopsa zomwe zingachitike pakukula kwa atherosulinosis. Kodi mphamvu za mazira zimatha kuchuluka motani? Zakudya zochokera kwa iwo sizitha kukhala ndi vuto lililonse pathupi, pokhapokha ngati zizolowezi zomwe zimagwiritsidwa ntchito potsatira izi zimawonedwa.

Ubwino kapena kuvulaza kwa mazira okhala ndi cholesterol yayikulu

Kwa zaka zambiri osavutika ndi CHOLESTEROL?

Mutu wa Bungwe: "Mudzadabwa momwe zimakhalira zosavuta kutsitsa mafuta m'thupi mwa kungotenga tsiku lililonse ...

Mazira a nkhuku akhala akukambirana kuyambira nthawi yayitali kuchokera pa akatswiri azachipatala kupita kwa nzika wamba. Malingaliro amatsutsidwa modabwitsa, maubwino ndi kuwonongeka kwa mazira ali pachiwopsezo, kuchokera panjira yathunthu kuti agwiritse ntchito kuzindikira phindu lazinthu zomwe zilibe malire.

OWERENGA ATHANDIZA!

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

Kuphatikizika kwapadera kwa zinthu kumachitika chifukwa chakuti mbali zonse ziwiri, motero, zimazindikira kufunikira kwakanthawi kantchito, kulemera kwake kwa mavitamini ndi mchere; kupangika koyenera sikumakayikiridwa. Osagwirizana pachinthu chimodzi chokha.

Komanso, chipani chimodzi chimati chimakhala ndi ngozi yakupha, mbali inayo chimakhulupirira kuti, kupezeka kwake pamalonda amapulumuka moopsa motere.
Tikulankhula za cholesterol yapamwamba mu mazira a nkhuku.

Ndikotheka kudya, maphunziro atsopano, kuchuluka kwa cholesterol mumazira a nkhuku

Mazira ndi chinthu chotchuka kwambiri m'khichini ndi amayi ambiri a m'nyumba. Amakondwera kudya yamafuta osaphika, okazinga ndi owiritsa, komanso gawo lamagulu osiyanasiyana. Komabe, pofunsa momwe amathandizira thupi, malingaliro a akatswiri amasiyana, nthawi zina kwambiri. Kuti timvetsetse momwe mazira ndi cholesterol amagwirizana, tiyeni tikambirane mwatsatanetsatane kapangidwe kake ndi katundu wawo.

Mazira sangaimbe mlandu! Cholesterol mwa iwo idakhala yotetezeka | Moyo wathanzi | Zaumoyo

| Moyo wathanzi | Zaumoyo

"Yakwana nthawi yochotsa nthano za mazira okhudzana ndi matenda a mtima ndikubwezeretsa malo ake oyenera m'zakudya zathu, chifukwa ndizofunikira kwambiri pakudya mokwanira." Ndalemba mawu aposachedwa a buku lowopsa la zamankhwala, nkhani ya National Britain Nutrition Fund. Nayi magawo angapo ocokera kumalo omwewo: "Mazira ali ndi michere yambiri, ndi gwero labwino la mapuloteni apamwamba ndipo nthawi yomweyo amakhala ndi mafuta ndi zopatsa mphamvu zochepa. ... Kukhala ndi mapuloteni ambiri m'mazira kungathandize kukhalabe ndi thupi labwino kapena kuchepetsa kunenepa kwambiri motero kumathandiza kwambiri polimbana ndi kunenepa kwambiri. "

Kufufuza Russian

Chifukwa chiyani, pazaka 40 zapitazi, mazira "amapaka utoto" mwanjira zakuda?

"Inali nthawi yopambana ya chiphunzitso cha cholesterol chomwe chinachokera ku atherosulinosis," akutero Konstantin Spakhov, dotolo, woyimira masayansi azachipatala. - Wopanga anali dokotala wachinyamata waku Russia Nikolai Anichkov. Mu 1912, adayesa akalulu, ndikuwadyetsa ndi mahatchi a cholesterol. Wotsirizirayo adayikidwa mu ziwiya za nyama, ndikupangitsa atherosclerosis mwa iwo. Kenako Anichkov adayamba kuthana ndi mavuto ena, adatchuka komanso adakhala Purezidenti wa Academy of Medical Science. Ku West, adapita "njira" yawoyawo, ndikubwereza zoyesa za Anichkov mu 20-30s. Pofika 70s, madokotala "okhwima" ndikulengeza nkhondo ya mafuta m'mbali zonse.

Makamaka adalumikiza mazira omwe ali ndi chinthu ichi. Nthawi yomweyo, asayansi sanamvere mfundo zambiri. Mwachitsanzo, milingo yayikulu ya cholesterol mu zakudya sizinayambitse atherosulinosis pamahatchi, agalu, ndi nyama zina. Ndipo zinapezeka: anthu akukakamira chinthuchi ali ngati mahatchi kuposa akalulu. Mu 1991, magazini yolemba zamankhwala yovomerezeka ku America ya NEJM (The New England Journal of Medicine) inafalitsa nkhani yapafupipafupi yotchedwa "Natural plasma cholesterol mwa munthu wazaka 88 yemwe amadya mazira 25 patsiku."

Ngwazi yosindikiza, yemwe amakhala kunyumba yosungirako okalamba, tsiku lililonse amagulidwa mazira 20-30, omwe amadya mosamala. Izi zidachitika kwa zaka zosachepera 15, ndipo cholesterol yake idali yabwinobwino, ndipo thanzi lake silidali loyipa kuposa la anzawo.

Mdierekezi ali tsatanetsatane

Ngakhale panali zotsutsana zambiri, mazira ndi cholesterol adapitilizabe kuwopseza tawuniyi. Malingaliro okopa anali pafupifupi ofanana. Cholesterol cham'magazi chimachulukitsa kufa kwa matenda a mtima ndi mitsempha yamagazi (zomwe zili zowona). Kutsitsa cholesterol yamagazi kumachepetsa kufa kwa matendawa (zomwe ndizowona). Izi zikutanthauza kuti zakudya zomwe zimakhala ndi cholesterol zimathandizira kuti matenda amenewa apangidwe ndikuwonjezera kufa kwa iwo. Koma izi sizowona.

Cholesterol muzakudya komanso m'magazi ndi zinthu ziwiri zosiyana. Zotsatira zamafuta olemera m'mafuta a cholesterol m'magazi a cholesterol ndizofooka komanso zopanda pake. Cholesterol kuchokera ku chakudya m'magazi amasandulika kukhala cholesterol awiri osiyana - owopsa komanso opindulitsa. Loyamba limalimbikitsa kupangidwa kwa zolembera m'matumba, lachiwiri limaletsa izi. Chifukwa chake, mazira pamlingo wina amatha kuchepetsa mwayi wa atherosulinosis.

Khalidwe labwino kapena loipa la cholesterol limatengera chilengedwe. M'magazi, samasambira yekha, koma "kampani" yamafuta ndi mapuloteni. Ma zovuta amenewa amatchedwa lipoproteins. Ngati ali ndi kachulukidwe kakang'ono, ndiye kuti ali ndi cholesterol yoyipa, koma lipoprotein yapamwamba kwambiri, cholesterol ndiyothandiza.

Kodi cholesterol yomwe imakhala dzira ndi chiyani kwenikweni? Kuwona zakudya zomwe mudadya nawo. Mwachitsanzo, kuchokera dzira lopondera ndi batala, limasandulika cholesterol “yoyipa” mthupi. Kuyambira mazira okazinga ophika mu mafuta omwewo kapena soseji, nyama yankhumba ndi nyama yankhumba, nawonso. Koma ophwanya mazira mumafuta a masamba kapena mazira aliwonse, kudzipereka kwa cholesterol yoyipa m'magazi sikudzawonjezeka.

Zowona, pali kupatula kumodzi - anthu omwe ali ndi chibadwa cha metabolism, momwe chiwindi chimatulutsa cholesterol yambiri kapena zochepa zabwino. Amakhala bwino potsatira malangizo akale ndipo palibe mazira opitilira 2-3 pa sabata. Matendawa sakhala pafupipafupi, amapezeka mwa munthu mmodzi mwa anthu 500. Pangozi ndi omwe makolo awo adadwala matenda a mtima adakali aang'ono.

M'malo mwake, akatswiri a Briteni Nutrition Fund adafotokozera dziko lapansi mazira. Mabungwe azachipatala ku Europe ndi padziko lapansi salinso kuchepetsa kumwa mazira, ndipo amathanso kudyedwa tsiku lililonse. Ku UK kokha kunachitika mokweza - kudziko lonse lapansi. Ndipo m'maiko ena, mwakachetechete. Mwachitsanzo, ku United States, amangodutsa malangizo othandiza kuchepetsa mazira kuchokera kuzitsogozo zonse zovomerezeka.