Vuto la cholesterol yokwanira ndilimodzi mwazofunikira kwambiri masiku ano. Cholesterol ndi chinthu chomwe chimapangidwa mwachindunji ndi thupi. Komabe, pali mitundu iwiri yayikulu, yoyipa ndi yabwino cholesterol, ndipo popanda cholesterol yabwino, thupi silingagwire ntchito moyenera.
Kuti thupi lizigwira ntchito bwino, makamaka, kuti likhale ndi cholesterol yoyenera, ndiyofunikira, choyambirira, kukhala ndi moyo wabwino.
Ndi nsomba zamtundu wanji zomwe zimatha kudyedwa ndi cholesterol yayikulu?
Monga lamulo, ngati pali zovuta ndi zomwe zili ndi cholesterol yoyipa, akatswiri azaumoyo amalimbikitsa kuphatikiza mbale zopangidwa kuchokera ku nsomba muzakudya.
Nsomba, zonse za m'madzi ndi madzi oyera kapena mitsinje, komanso nsomba zam'nyanja, zimakhala ndi zinthu zingapo zofunikira zotsata ndi ma amino acid ofunikira kuti thanzi lathu likhale lathanzi.
Nthawi yomweyo, nsomba zimakhala ndi zinthu zingapo zoyenera kuchita mthupi la munthu: zakudya zomwe zimatha kugwiritsidwa ntchito moyenera komanso kutha kugaya chakudya mwachangu, pomwe mtengo wake umatha kulowa m'malo mwa protein, ndipo ma amino acid omwe amakhala ngati zida zomanga ma cell a thupi. Chinanso chomwe chilipo ndi kupezeka kwa mafuta a nsomba, zomwe zimapangitsa kuphatikizika kwa cholesterol "yabwino" m'chiwindi. Mukamazungulira, makoma amkati a ziwiya amayeretsedwa kuchokera ku mafuta. Chifukwa chake, chiopsezo cha malo omwe atherosselotic plaques amachepetsedwa kwambiri.
Zofunikanso chimodzimodzi ndikupezeka kwa zinthu zingapo zofunikira zazing'ono komanso zazikulu. Kumwa mankhwala azisamba pafupipafupi kumachepetsa mwayi wa matenda owopsa, kuphatikizapo matenda a mtima. Komabe mu nsomba mumakhala mavitamini osakanikirana am'magulu A ndi E, omwe amachepetsa cholesterol, ndi vitamini B12, omwe amathandizira kupanga magazi.
Zambiri za cholesterol mumtundu uliwonse wa nsomba zimasiyana malinga ndi mitundu yake. Makamaka, kutengera ndi mafuta omwe amapezeka, mitundu ya nsomba imagawidwa m'mitundu yamafuta ochepa, mafuta omwe alibe oposa 2%; mitundu yamafuta apakatikati yopezeka ndi mafuta okhala 2% mpaka 8%; mafuta amitundu mitundu momwe mlozera wamafuta umaposa 8%.
Pali mitundu ina ya nsomba yomwe imawoneka yopindulitsa kwambiri chifukwa cha cholesterol yambiri, yomwe ndi:
- Mitundu ya nsomba yamafuta yomwe imakhala ndi mafuta acids. Pakati pawo, otchuka kwambiri ndi nsomba, nsomba, chum, mackerel, ndi zina zambiri. Amathandizira kuti metabolism ikhale yachilengedwe, pomwe magalamu 100 a filimu ya nsombayi amapatsa thupi zinthu zofunika tsiku ndi tsiku zofunikira polimbana ndi mapangidwe a cholesterol.
- Mitundu yamafuta omwe amakhala ndi cholesterol yapamwamba kwambiri, monga ma trout, hering, sardine ndi ena.
- Mitundu yamafuta ochepa, mwachitsanzo, cod ndi pollock, komanso flounder, hake ndi ena.
- Zosankha zachuma, pomwe heringayo ndi amodzi mwa malo oyamba pomwe yaphika bwino. Kuchepetsa mchere wamchere kapena mchere wowumitsa pang'ono kumakhala ndi mphamvu zochepa, pomwe kuwiritsa masamba kapena kuwotcha kumabweretsa phindu lalikulu.
Njira zophikira nsomba ndizofunikanso. Ndi cholesterol yokwezeka, njira zitatu zazikulu zophikira nsomba sizikulimbikitsidwa, zomwe ndi:
- nsomba yokazinga, yomwe ikamayamwa imayamwa masamba ambiri ndi nyama, nyama zabwino zomwe zimawonongeka pokaphika;
- nsomba yosaphika kapena yosasamba, momwe mumakhala chiopsezo chachikulu cha majeremusi;
- nsomba zamchere zimayambitsa kusungunuka kwa madzi m'thupi, zomwe zikutanthauza kuti katundu wambiri pamtima;
- nsomba zosuta, zomwe zimakhala ndi ma carcinogens, sikuti amangoletsa kuchuluka kwa cholesterol yoyipa, komanso kungayambitse khansa.
Kwa iwo omwe amakayikira kuti ndi nsomba yanji yomwe ili ndi cholesterol yambiri, pali cholesterol yapadera patebulo la nsomba yomwe imapereka chidziwitso chonse chokhudza mitundu ya nsomba ndi kuchuluka kwa cholesterol yomwe ili.
Mwachitsanzo, cholesterol yapamwamba kwambiri mu mackerel ndi stellate sturgeon mu kuchuluka kwa 300 mg.
Kodi zogulitsa nsomba ndizothandiza kapena zovulaza?
Amadziwika kuti kudya nsomba zam'madzi, makamaka nsomba, ndizothandiza kwambiri. Amatha kutsitsa cholesterol. Kuphatikiza apo, mitundu iyi imakhala ndi amitundu ambiri apamwamba kwambiri.
Zakudya zam'nyanja monga mussel, shrimp, etc. muli ndi ayodini wokwanira, fluorine ndi bromine, amenenso amapindulitsa kwambiri thupi.
Mwambiri, chakudya chopatsa thanzi cholesterol, chomwe chili ndi nsomba zam'madzi komanso nsomba, sichimangothandiza kuchepetsa magazi a cholesterol, komanso kulimbitsa thupi kwathunthu, ndiko kusintha magwiridwe antchito amanjenje.
Kuphatikiza apo, kuyambitsidwa kwa zakudya zam'nyanja ndi nsomba muzakudya kumatha kukulitsa masomphenya, kubwezeretsa magwiridwe antchito a magazi, kuonjezera kuchuluka kwa magazi ...
Nthawi zina, munthu amathanso kukhala ndi vuto pogwiritsa ntchito nsomba zam'madzi ndi nsomba, chifukwa nsomba zam'madzi zimakhalanso ndi poizoni osiyanasiyana. Momwe amaphikira pophika pomwepo ndiwofunikira kwambiri.
Zolemba za nsomba zam'madzi
Pakadali pano, pali maphikidwe osiyanasiyana ophika nsomba ndi zakudya zam'nyanja zosiyanasiyana zomwe ndizothandiza mthupi la munthu. Ngati mumagwiritsa ntchito, simungangopanga menyu kukhala wosiyanasiyana, komanso kubweretsa phindu lofunikira mthupi.
Monga momwe mumadziwira, kusuta, kuyanika, mchere ndi zina zonga nsomba zophika ndi nsomba zam'madzi sizitha kutsitsa cholesterol m'magazi. Maphikidwe omwe amagwiritsa ntchito njira yophika kapena otentha amayamikiridwa kwambiri.
Ngati mafuta a nsomba m'mbuyomu adayambitsa mayanjano olakwika, pakadali pano amapezeka mwa mawonekedwe a makapisozi. Izi zimathandizira kwambiri kayendetsedwe kake ndikuwonjezera kugwiritsa ntchito kwake ntchito bwino.
Monga lamulo, ngakhale kugwiritsira ntchito mafuta ochepa kwambiri mwa kuchuluka kwa makapisozi awiri kwa milungu iwiri kungathe kutsitsa cholesterol ndi 5-10%. Mwa zina, kugwiritsa ntchito mafuta a nsomba kumathandizira kuyeretsa kwamitsempha yamagazi, kubwezeretsa magazi m'mitsempha ndipo, chifukwa chake, kuthamanga kwa magazi. Monga prophylaxis, kugwiritsa ntchito mafuta a nsomba kumatha kupezeka kawirikawiri m'maphikidwe a anthu opitilira zaka 50, chifukwa mankhwalawa amachepetsa kwambiri chiwopsezo cha matenda a mtima kapena zovuta zake.
Mwambiri, nsomba ndi chinthu chofunikira kwambiri pamoyo wa munthu aliyense, kuphatikiza pamaso pa cholesterol yayikulu. Nthawi zambiri, kutsatira zakudya zinazake kumathandiza kupewa mavuto ena mthupi. Zoyenera kwambiri pamenepa ndi nsomba ndi zakudya zina zam'nyanja, zomwe sizimangoyesa mayeso abwinobwino, komanso zimakhudza thupi. Mwanjira ina, kudya nsomba kumakhala kothandiza nthawi zonse mthupi la munthu ndipo kumathandiza kuchepetsa cholesterol popanda mankhwala mwachangu.
Nsomba ndi zopindulitsa zomwe zimakambidwa mu kanema munkhaniyi.
