Ndi zakudya ziti zoletsa cholesterol yayikulu?

Cholesterol ndi chinthu chokhala ndi zinthu zopindulitsa zomwe thupi laumunthu limafunikira kutulutsa. 80% ya cholesterol imapangidwa ndi ziwalo zina m'thupi, ndipo 20% yokha yomwe imadyedwa ndi anthu ndi chakudya.

Cholesterol ndi mowa wa lipophilic. Chifukwa cha iye, mapangidwe a khoma la maselo amachitika, kupanga mahomoni ena, mavitamini, cholesterol imachitika mu metabolism.

Mndandanda wa mibadwo ya cholesterol mwa amuna ndi akazi ndiosiyana.

Akatswiri azachipatala amasiyanitsa mitundu iwiri ya cholesterol:

• zabwino
• zoyipa.

Kuchuluka kwa cholesterol yoyipa kumatha kupangitsa kuti ma pathologies ambiri ndi matenda, mwachitsanzo, matenda a mtima ndi mtima komanso matenda ashuga, zitha kutsogolera kukula kwa atherosulinosis.

Mafuta a lipophilic amatengedwa m'thupi la munthu ngati gawo lamadzi am'magazi. Njirayi imachitika mothandizidwa ndi lipoproteins - mapuloteni ena apadera azikhala ochepa komanso otsika kwambiri.

Cholesterol mu lipoproteins wotsika-kwambiri ndiye cholesterol yomweyo. Ngati cholesterol yamtunduwu imaposa zofananira, imatha kudziunjikira m'matumba ndikuyikidwa mu mawonekedwe a cholesterol plaques.

Kukhazikika kwa lipoprotein yotsika kwambiri komanso yotsika kwambiri pamakoma amitsempha yamagazi kumayambitsa kusokonezeka kwa magazi, komwe kumayambitsa kupezeka kwa matenda amtima. Chifukwa chake, akatswiri azachipatala amalimbikitsa kuyezetsa magazi chaka chilichonse kuti magazi a cholesterol aziwayendera. Komabe, lipoprotein yapamwamba kwambiri sayenera kuchepetsedwa kwambiri, popeza kuti pamakhala ngozi yotenga matenda a mtima.

Mlingo wabwinobwino wa cholesterol m'mwazi wa munthu umakhala ndi chizindikiro cha 5 mmol pa lita. Chizindikiro cha 4.5 mmol pa lita imodzi chiloledwa.

Zakudya za tsiku ndi tsiku za cholesterol ndi 300 milligram. Chizindikiro ichi chikugwira ntchito kwa anthu athanzi. Odwala omwe ali ndi hypercholesterolemia ayenera kutsatira njira ya 200 mg patsiku.

Chakudya chapadera, chopanda cholesterol chakonzedwa kwa odwala omwe ali ndi kuchuluka kwa cholesterol yoyipa.

Zakudya zimakhudza bwino dongosolo la kugaya chakudya, ziwalo ndi mtima.

Atatha mayeso a udokotala ndi mayeso odutsa, madokotala adzalembera zakudya nambala 10.

Simungagwiritse ntchito mankhwala ochizira ngati sanakuwuzeni ndi dokotala.

Zakudya zamankhwala zimakhala ndi kugwiritsa ntchito kuchuluka kochepa kapena kukana kwathunthu kugwiritsa ntchito zakudya zamchere komanso zakudya zomwe zimakhala ndi mafuta a nyama.

Kugwiritsa ntchito zakudya kumatha kuchepetsa ngozi:

1. matenda a mtima ndi mtima dongosolo;
2. mapangidwe a atherosulinosis;
3. matenda a impso ndi chiwindi.

Kuphatikiza pazinthu izi, chakudya ichi chimathandizira kukonza kagayidwe kazachilengedwe komanso kutulutsa magazi.

Gome la chithandizo cha tsiku ndi tsiku limapereka malamulo awa:

• kuchuluka kwa mafuta sikuyenera kupitirira 85 magalamu, omwe magalamu 30 ayenera kukhudzana ndi mafuta a masamba;
• chakudya ayenera kukhala osaposa magalamu a 360 mu chakudya chamunthu, ndipo kwa odwala omwe ali ndi kunenepa kwambiri sayenera kupitirira 280 magalamu;
• mphamvu ya zakudya za tsiku ndi tsiku iyenera kukhala 2500 kcal;

Kuphatikiza apo, kuchuluka kwa mapuloteni kuyenera kukhala magalamu 100, pomwe 55% iyenera kukhala mapuloteni a nyama.

Kutentha kwa chakudya chotentha sikuyenera kupitirira 55 madigiri, kuzizira - 15 madigiri.

Zakudya za tsiku ndi tsiku ziyenera kugawidwa m'magawo asanu. Chifukwa cha regimen iyi, magawo omwe amamwa ndi ochepa, m'mimba simadzaza ndikugaya chakudya moyenera.

Sizoletsedwa kudya mchere wambiri. Zakudya zonse zimaphikidwa popanda mchere. Mchere wovomerezeka wovomerezeka wogwiritsidwa ntchito sayenera kupitirira magalamu asanu. Ngati ndi kotheka, mutha kuthira mchere chakudya chophika kale.

Mchere umatha kusunga madzimadzi m'thupi, zomwe zimapangitsa kuwonjezeka kwa impso.

Kwa magwiridwe antchito a kwamikodzo, dongosolo la impso, kutsekemera kwa tsiku ndi tsiku kumayenera kukhala malita awiri. Madzi okha ndi omwe amasiya izi. Tiyi, odzola, zipatso zosafunikira sizimaganiziridwa mu cafe.

Sikulimbikitsidwa kumwa zakumwa zoledzeretsa, makamaka zomwe zimakhala ndi mowa wambiri. Ngati wodwalayo sapezana ndi zotsutsana, mutha kudya magalamu 50 a vinyo wofinya wosapangidwa tsiku lililonse pogona.

Zomwe zimapangidwira zakumwa izi zili ndi ma flavonoids omwe ali ndi antioxidant katundu. Chifukwa cha izi, mitsempha imatetezedwa kuti iwoneke ngati malo atsopano a cholesterol. Sizoletsedwa kugwiritsa ntchito fodya.

Odwala omwe ali ndi mapaundi owonjezera komanso kunenepa kwambiri ayenera kulimbana ndi kuwonda. Mafuta ochulukirapo ndi cholesterol yoyipa, yomwe imalepheretsa ziwalo zina za munthu kuti zizigwira ntchito mwachizolowezi, mwachitsanzo, mtima ndi chiwindi.

Ndikofunika kuti muchotse mafuta azinyama muzakudya, azisinthidwa ndi mafuta azamasamba. Mafuta ophikira amakhala alibe cholesterol. Zilibe vuto lililonse pamakoma a mtima, chifukwa cha vitamini E omwe amapezeka pamafuta azomera. Vitamini E ndi antioxidant.

Zofunika kudya tsiku lililonse:

1. Zipatso zatsopano ndi masamba.
2. Zinthu zomwe zimakhala ndi Mavitamini C, P, B.
3. Zogulitsa zomwe zimakhala ndi magnesium, mchere wam potaziyamu.

Ma macronutrients opindulitsa pamwambapa ndi mavitamini amatha kuteteza makoma amitsempha yamagazi, chifukwa cha antioxidant katundu.

Potaziyamu ndi magnesium yomwe ili muzakudya zamasamba imakhala ndi phindu pa ntchito ya mtima.

Pali zakudya zingapo zomwe sizikulimbikitsidwa kumwa ngati cholesterol imakwezedwa.

Choyamba, izi ndi zinthu zomwe zimakhala ndi mafuta a nyama. Zakudya zoterezi zimabweretsa cholesterol yoyipa. Muyenera kusiya zakudya zambiri zamafuta. Zinthu izi zimatha kumizidwa mosavuta ndikusinthidwa kukhala mafuta.

Kuphatikiza apo, zakudya zomwe zimatha kugwira ntchito ndikusangalatsa mitsempha, zamtima komanso zam'magazi ziyenera kusiyanitsidwa ndi zakudyazo.

Zakudya zonse ndizobowa, zophika, zophika. Ndikofunika kusiya zakudya zokazinga. Zakudya zamtunduwu zimatha kuchulukitsa kuchuluka kwa lipoproteins ochepa.

Ndikofunika kudya masamba owiritsa. Izi ndichifukwa choti mumasamba obiriwira amakhala ndi masamba osaphika, omwe amayambitsa bata.

Ndi zakudya ziti zoletsedwa ndi cholesterol yayikulu zomwe zalembedwa pansipa.

Zogulitsa zoletsedwa zomwe siziyenera kuphatikizidwa kuchokera pazosankha:

• zinthu zophika mkate, zikondamoyo, ma pie, zikondamoyo, zopaka zopangidwa kuchokera ku mitundu yofewa, zopangidwa ndi confectionery kuchokera puff kapena mtanda wosaphika;
• zinthu zamkaka zomwe zimakhala ndi mafuta ambiri (mkaka, tchizi, tchizi chokoleti, kirimu wowawasa, mkaka wowotchera, kefir);
• zinthu zomwe zimakhala ndi mafuta olimba (mafuta anyama, batala, margarine);
• mazira (okazinga, owiritsa;
• dzira;
• nyemba za khofi
• zakudya zam'nyanja monga squid kapena shrimp;
• msuzi wamafuta, msuzi, borscht;
• nsomba yamafuta ambiri;
• nkhumba, tsekwe, bakha, mwanawankhosa;
• soseji, zopangira zosapsa;
• mavalidwe a saladi, misuzi, mayonesi;
• ayisikilimu, kirimu, chokoleti choyera ndi mkaka.

Zakudya zopatsa thanzi zimaphatikizapo zakudya zomwe zimakhala ndi mafuta osakwaniritsidwa acids. Chakudya choterocho chimapatsa cholesterol yabwino.

Mndandanda wazakudya zomwe muli nazo ndi monga:

1. Breadcrumbs, chinangwa cha buledi, zopangidwa ndi ziwanda.
2. Pasitala wopangidwa ndi tirigu wa durum.
3. Saladi, dzungu, beets, kabichi, kaloti.
4. Nsomba, koma mitundu yamafuta.
5. Zakudya zam'nyanja monga ma mussels, oyster, scallops.
6. Nyemba
7. Oatmeal, buckwheat, mbewu monga chimanga.
8. Madzi opukusa kumene.

Gululi limaphatikizaponso tiyi ndi mankhwala azitsamba.

Momwe mungadyere ndi cholesterol yayikulu yamafotokozedwe mu kanema munkhaniyi.