Momwe mungadye ndi mafuta ambiri?

Zakudya zopatsa thanzi zomwe zimakweza cholesterol m'magazi zimathandizira kuchepetsa kuopsa kwa minofu ya mtima ndi mitsempha yamagazi, ndizomwe zimawopseza omwe ali ndi cholesterol plaques pa endothelium yamatumbo.

Njira yoyenera yazakudya izithandiza kuchepetsa thupi, koma muyenera kuchita zinthu mokwanira, osangosintha mtundu wa zomwe zidapakidwa chakudya, komanso kulumikizanso zolimbitsa thupi. Zonsezi zithandiza kupewa zovuta kwambiri pa moyo.

Mfundo zoyambira

Hypercholesterolemia sizitanthauza kuti tsopano munthu azikhala pachakudya chokhwima kwambiri moyo. M'malo mwake, zakudya zomwe zimakhala ndi cholesterol yambiri ndizosiyanasiyana. Wodwala amatha kudya zakudya zosiyanasiyana zokoma.

Chachikulu ndikuti wodwala ayenera kukulitsa zizolowezi zoyenera kudya. Kenako ndizotheka kukwaniritsa kuchepetsa kosalekeza komwe kumapangitsa kuti pakhale mafuta m'thupi.

Mfundo zotsatirazi ziyenera kutsatiridwa:

1. Zakudya zamkati 5-6 pa tsiku pazigawo zochepa kuti musadye kwambiri.
2. Kuwerengera kwa zopatsa mphamvu zomwe zimadyedwa patsiku, kuganizira za jenda ndi zaka.
3. Kukana kudya zakudya zotsiriza, masoseji, masoseji okonzeka ndi zinthu zina z nyama.
4. Zakudya zoyenera zimaphatikizapo kukana zakudya zoipa, makeke, i.e. chilichonse chomwe chikugulitsidwa m'misika. Koma munthu amatha kukonza yekha mankhwala kuchokera pazinthu zomwe zimaloledwa ndi matenda awa.
5. 1/3 kuchepetsa kudya mafuta.
6. Kugwiritsa ntchito moyenera mafuta a masamba (chimanga, sesame, maolivi, zopendekera) chifukwa chovala mbale, masaladi, koma osasenda.
7. Kukana kwathunthu kwa chakudya chokazinga, chifukwa kumatha kuwonjezera kwambiri cholesterol ya atherogenic.
8. Sankhani mitundu yamafuta ochepa amkaka.
9. Phatikizanipo mndandanda wazinthu zam'madzi zam'madzi ndi zam'madzi zam'madzi, momwe mumakhala mafuta ambiri omwe amathandiza kuyeretsa zombo kuchokera ku malo osungirako, amakonza masiku atatu a nsomba sabata.
10. Osamadya nkhumba, koma m'malo mwake sankhani nyama zowonda (kalulu, ng'ombe, mwanawankhosa) ndikudya kwambiri katatu pa sabata.
11. Kudya mawere a nkhuku ndi protein yambiri koma yopanda mphamvu.
12. Phatikizani pamasewera azakudya (venison, nkhuku). Zakudya izi zimakhala zopanda mafuta.
13. Khalani ndi chizolowezi chodya phala. Amakhala ndi ulusi wamafuta ambiri womwe umayamwa ndikuchotsa cholesterol m'thupi mwachilengedwe.
14. Idyani zipatso ndi ndiwo zamasamba ndipo idyani osachepera 500 g tsiku lililonse, makamaka mwatsopano, koma mumatha kuphika, kuwira, kuphika kena kena kophika pang'ono kapena kophika kawiri.
15. Kanani khofi, ndipo ngati nkovuta kwambiri, ndiye kuti muchepetse kumwa kamodzi pa chikho chimodzi patsiku kapena musinthanenso ndi chakumwa cha chicory ngati palibe zina zotsutsana pazifukwa zathanzi.
16. Lekani kumwa mowa, mizimu, koma nthawi zina mumatha kumwa kapu ya vinyo wofiira.

Zakudya zomwe akufuna kuti muchepetse cholesterol ndende mu thupi sizokhwima. Osatengera izi, chifukwa cha mndandanda wazinthu zomwe zingagwiritsidwe ntchito, ndizotheka kupanga zosankha zosiyanasiyana tsiku lililonse. Awa ndi malo enieni oyesa zofufuza, mutha kudya zamtima zokwanira, zopatsa thanzi komanso zachilendo. Zakudya zidzakhala zokoma popanda kugwiritsa ntchito zokometsera zapadera, monga chakudya chofulumira.

Mulingo woyenera wa mapuloteni, chakudya chamafuta ndi mafuta

Kuti muchepetse cholesterol, anthu sayenera kuthetseratu mafuta m'zakudya zawo. Kuti thupi lizigwira ntchito bwino, liyenera kulandira mapuloteni, chakudya, ndi lipids.

Mapuloteni ambiri athanzi amapezeka muzinthu zotsatirazi:

• nsomba zam'nyanja kapena mumtsinje,
• shrimp
• ng'ombe ndi nyama yamwana wonda (
• bere la nkhuku
• nyama ya nkaka,
• nandolo, nyemba, anapiye, mphodza ndi nyemba zina.

Pafupifupi chakudya cham'mawa komanso chakudya chamadzulo chitha kuphatikizidwanso ndi tchizi chamafuta ochepa, yogati yopangira tokha (makamaka mwachilengedwe komanso mafuta ochepa), kefir. Kenako mumalandira chakudya chokwanira, kupatsa thupi gawo loyenera la mapuloteni.

Kwa odwala omwe ali ndi cholesterol yambiri, zakudya zomwe zili ndi chakudya chamagulu zimayenera kukhala maziko azakudya. Izi ndi:

• masamba, zipatso, gour, zipatso zatsopano,
• mbewu monga chimanga,
• mkate wa rye, komanso wopangidwa kuchokera ku mpunga kapena ufa wa buckwheat.

Mapindu a chakudya chamafuta m'zakudyazi ndi ochuluka mu fiber, omwe amathandiza kuchepa kwa cholesterol. Zinthu zimayeretsa matumbo, zimatenga lipids zovulaza, sizilowa m'magazi.

Zakudya zomwe zalembedwazi zimakhala ndi michere yambiri ndi mavitamini, omwe amathandizira kuteteza kagayidwe, kuphatikizapo kagayidwe ka mafuta.

Mafuta ayenera kupezeka mu zakudya za anthu onse, ngakhale atakhala odwala ndi hypercholesterolemia. Ma lipids ena, mwachitsanzo, amtundu wadzadza, sayenera kuwachotsa chifukwa ndi oyipa. Ndikofunikira kupereka zokonda m'mafuta azomera, kusiyanitsa zakudya ndi mafuta. Zothandiza ndizina nsomba zomwe zimapezeka mu mackerel, hering, salmon, tuna, trout ndi zina zam'nyanja.

Malangizo atsatanetsatane

Zomwe zimalimbikitsidwa kumwa:

• mafuta onse azomera
• nsomba yamafuta ochepa, makamaka kuchokera kumadzi ozizira, iyenera kuwotchera, kuwiritsa kapena kuphika mu uvuni,
• supu zamasamba
• mapuloteni a nkhuku kapena mazira zinziri,
• nyemba
• parsley, katsabola, chives,
• masamba ndi zipatso
• mbatata yophika mu poto ndi peel, koma m'mbuyomu idasambitsidwa bwino, yokutidwa,
• mpiru wokhazikika yekha ndiololedwa
• tchizi tchizi ndi tchizi (mitundu yamafuta ochepa okha),
• yogati, kefir, yogati, mkaka (zonse mpaka mafuta 1%),
• nkhuku kapena nyama yankhuku, koma wopanda mafuta, peel,
• nyama ya kalulu
• ng'ombe
• durum tirigu
• buledi wamphongo
• walnut, ma almond,
• zokometsera zopangidwa ndi zipatso
• timadziti, zakumwa za zipatso zokhala ndi shuga pang'ono, ndipo ndibwino kusiya zonsezo,
• Zakumwa zothira zitsamba, tiyi wachilengedwe.

Zomwe zimatha kudya pang'ono:

• mafuta
• nkhanu ndi massels
• nsomba zamasamba
• mazira athunthu (osaposa nthawi ziwiri pa sabata)
• masamba ophika, maapulo ophika mu uvuni,
• msuzi wa phwetekere
• msuzi wa soya
• zamkaka zamtundu wamafuta apakatikati,
• nyama yambewu kapena mwanawankhosa
• zinthu zophika mkate zopangidwa ndi ufa wosalala,
• ma hazelnuts, pistachios,
• confectionery ndi makeke.

Nthawi zina mowa umaloledwa.

Zomwe ziyenera kutayidwa kwathunthu:

• batala
• margarine
• nyama mafuta,
• nsomba kwambiri kapena yokazika kwambiri
• squid
• sopo wokazinga
• msuzi wophika ndi msuzi wa nyama,
• mazira okazinga
• masamba okazinga,
• Ma fries achi France
• wowawasa zonona
• mayonesi
• mafuta amkaka ambiri, mkaka,
• nkhumba
• tsekwe
• nyama yomalizidwa
• pate
• katundu wowotcha tirigu,
• mtedza wokhathamira, coconuts, mtedza wokazinga,
• keke ya ayisikilimu
• zakumwa kuphatikizapo cocoa,
• khofi.

Kodi mafuta m'thupi mumapezeka zochuluka motani?

Wodwala yemwe ali ndi cholesterol yayikulu amayenera kuwongolera kudya kwa cholesterol ndi chakudya patsiku. Dokotala athandizira kupanga mndandanda molondola, chifukwa aliyense ali ndi chikhalidwe chawo, kutengera zotsatira za kusanthula.

Nkhumba ili ndi 110 mg ya cholesterol pa 100 g, mu ng'ombe - 85, mu kalulu, tsekwe ndi bakha - 90, ndipo mu mutton - 95. Mu shrimp - 152, m'mafuta a nsomba - 485, ku salmon - 214, mu squid - 90 Mu ma mackerel a mahatchi ndi cod, ndizochepa, 400 mg pa 100 g ya mankhwala, komanso zimawonjezera cholesterol ngati pali zakudya zosalamulira zomwe siziletsedwa kwa anthu omwe ali ndi vutoli.

Mu nkhuku yolk 245 mg ya mankhwala oopsa pa 100 g. Mu mkaka wa 2 ndi 3% mafuta okhutira - 10 ndi 14.4, motero. Mu 20% kirimu 65, ndipo mu wowawasa kirimu 30% pafupifupi 100 g.

Zogulitsa siziyenera kudyedwa ndi odwala omwe ali ndi hypercholesterolemia, chifukwa mu chiwindi 450 mg ya cholesterol pa 100 g, mu ubongo 2000, ndi impso 1150.

Mwa tchizi, chizindikiro chotsika kwambiri cha cholesterol ku Adyghe (70 mg pa 100 g ya mankhwala). Chokhazikika - 100 mg pa 100 g. Batala ali ndi 180 mg pa 100 g.

Zinthu zopanda zinthu zovulaza

Pali zinthu zomwe zimachepetsa kuchuluka kwa cholesterol yoyipa m'thupi ndikuchulukitsa kuchuluka kwa mafuta odana ndi atherogenic. Koma izi sizitanthauza kuti akhoza kudyedwa momwe angafunire. Amatha kukhala opanda zinthu zovulaza, koma zokwera kwambiri.

Timadziti tofinyidwa kumene titha kuledzera. Koma atanyamula sioyenera. Ngakhale alibe cholesterol, koma pali shuga ndi zopatsa mphamvu zowonjezera.

Mafuta ochokera ku chimanga ndi othandiza, koma kuti muchepetse cholesterol ndiyofunika kuphika popanda batala ndipo imakhala m'madzi oyera, osati mkaka.

Mbeu za mpendadzuwa ndi mtedza, ngakhale zimaloledwa, koma musadye zoposa 30 g patsiku.

Ndipo zinthuzi zimathandiza kwambiri kuchepetsa cholesterol yoyipa:

1. Avocado Izi zimakhala ndi ma phytosterols ambiri. Tsiku lililonse ndikofunika kudya 50% ya mwana wosabadwayo ndikutsatira lamulo lililonse kwa iwo omwe ali ndi cholesterol yayikulu, ndiye kuti kugwiritsidwa ntchito kwa zinthu zovulaza kudzachepa mpaka 8-10%.
2. Mafuta a azitona Ndi gwero la ma sterols a mbewu. Ndikofunika kuwonjezera izi mu zakudya tsiku lililonse kuti muchepetse cholesterol yoyipa ndi 15-18%.
3. Leamu, soya. Muli michere ya mitundu yonse iwiri, yosungunuka komanso yosasungunuka, yomwe imakulolani kuti muchotse mwamafuta mafuta owopsa, kufikira atakhala ndi nthawi yoti amizidwe m'magazi.
4. Aronia, lingonberry, dimba ndi raspberries wamitchi, cranberries, sitiroberi, makangaza. Adalemba ma polyphenols ambiri omwe amachititsa kuti mafuta a antiatherogenic apangidwe. Tsiku lililonse muyenera kuphatikiza zipatso za 150 g muzakudya, ndiye kuti pakatha miyezi iwiri, cholesterol yabwino imawonjezeka ndi 5%. Ngati tsiku lililonse mukamamwa kapu ya cranberry madzi, ndiye kuti mafuta a antiatherogenic azikula ndi 10% nthawi yomweyo.
5. Mavwende, kiwi, ofiira, akuda ndi oyera currants, maapulo ali ndi antioxidants ambiri. Izi zimatha kuchepetsa kuchuluka kwa zinthu zovulaza ndi 7% ngati muziphatikiza muzakudya tsiku lililonse kwa miyezi iwiri.
6. Mbewu za fulakesi ndi mtengo wachilengedwe.
7. Nsomba, trout, mackerel, tuna. Ngati tsiku lililonse mukadya gawo la 200-250 g, ndiye kuti pakatha miyezi itatu ndende ya lipoproteins yotsika imachepetsedwa mpaka 25%.
8. Oatmeal, mbale zonse za tirigu. Chifukwa cha ma coarse fiber, zinthu izi zimamwa zinthu zovulaza ndikuzichotsa m'thupi mwachangu.
9. Garlic ndi chinthu champhamvu kwambiri. Imalepheretsa subsidence ya cholesterol pamitsempha ya mtima, imalepheretsa mapangidwe a atherosrance.
10. Mkate wa njuchi, mungu - zinthu zofunikira zopangira njuchi. Matenda a metabolism ndi kuchuluka kwa mafuta m'thupi.
11. Mitundu imakhala ndi lutein, ulusi wazakudya, womwe umathandiza kwambiri kuteteza matenda a metabolism.

Ngati dokotala wachita kuti adziwe zachisoni, palibe chifukwa chochitira mantha. Zakudya zoyenera ndikutsatira malangizo onse azachipatala amabala zipatso.

Ndikofunikira kuphunzira malamulo onse, kupanga zakudya zosiyanasiyana. Izi zimathandizira kwambiri thanzi ndikukhala wathanzi.

Kuphatikiza pa kukonza zakudya, wodwalayo ayenera kuyamba kukhala ndi moyo wabwino, kuchita masewera olimbitsa thupi, osachepera kuyenda kapena kuchita masewera olimbitsa thupi m'mawa. Simuyenera kusiya kunyalanyaza magwiridwe antchito .. Muyenera kupuma nthawi yopuma komanso yopuma. Ngati mukuyandikira nkhaniyi mozama komanso mokwanira, ndiye kuti zotsatira zake zimakhala zogwirizana ndi moyo wanu wonse.