Aliyense amadziwa kuti zakudya zamafuta zimapangitsa kukwera kwa cholesterol yamagazi ndipo zimatha kupangitsa kuti magazi azigwera. Koma izi zimangogwira mafuta azinyama zokhazokha, monga batala, mafuta anyama, ng'ombe ndi mafuta a mutton, komanso mafuta amitundu yosiyanasiyana ya mbalame.
Koma mafuta a masamba ali ndi mphamvu zosiyana mthupi la munthu. Amangowonjezera kuchuluka kwa cholesterol m'mwazi, komanso amathandizira kutsika kwake, komwe kunatsimikiziridwa pakupita maphunziro ambiri asayansi.
Inde, mafuta onse azamasamba amakhala opindulitsa paumoyo wa anthu, koma kugwira ntchito bwino kwa ena mwa mankhwalawa komanso kupewa matenda a atherosulinosis amaposa mankhwala. Koma mafuta ofunikira kwambiri a cholesterol yayikulu ndi momwe angagwiritsire ntchito moyenera? Kuti muyankhe mafunso awa muyenera kumvetsetsa zomwe zimapangidwira mafuta amitundu yosiyanasiyana.
Mafuta ati omwe ndi abwino kwa cholesterol
Mafuta ophikira ndi mafuta omwe amapezeka kuchokera ku zipatso ndi mbewu zamitundu mitundu. Mafuta ofunikira kwambiri amapangidwa ndi kukanikiza kozizira, chifukwa amakwaniritsa kusunga zinthu zonse zofunika kwa anthu, monga mavitamini, mchere ndi zina zofunika.
Masiku ano, mitundu yosiyanasiyana ya mafuta a masamba imaperekedwa mashelufu: kuchokera ku mbewu za mpendadzuwa kupita ku avocados kapena coconut. Onsewa ali ndi kapangidwe kapadera ndi katundu, zomwe zikutanthauza kuti zimakhudza thupi la munthu m'njira zosiyanasiyana.
Mwambiri, mafuta aliwonse azamasamba amatha kuonedwa ngati chakudya, koma atherosulinosis ndi cholesterol yayikulu, kugwiritsa ntchito ena mwa iwo kumalimbikitsidwa kwambiri. Izi ndizofunikira makamaka kwa mafuta okhala ndi mafuta ambiri okhala ndi mafuta.
Mafuta Oipa:
- Mpendadzuwa;
- Chimanga;
- Soya.
Mafuta othandiza:
- Maolive
- Flaxseed;
- Chosinthidwa;
- Sesame;
- Amaranth;
- Nthula wamkaka.
Choyimira chachikulu pakuthandizira kwamafuta kwa anthu omwe ali ndi cholesterol yayikulu ndizomwe zili ndi omega-3, omega-6 ndi omega-9 polyunsaturated mafuta acids mmenemo. Amathandizira kuchotsa cholesterol yoyipa mthupi ndipo imakhala ndi phindu pa mtima.
Kuphatikiza apo, mafuta a masamba omwe amalimbikitsidwa kwa odwala omwe ali ndi atherosulinosis ndi magwero ambiri a phytosterols ndi polyphenols.
Zinthu izi ndi zida zomenyera ndi cholesterol yambiri, komanso zimathandizira kuyeretsa thupi laizoni.
Chithandizo cha mafuta a azitona
Mafuta a azitona akhala akugwiritsidwa ntchito kwazaka zambiri kutsitsa cholesterol. Chifukwa chake, kuphatikiza kwa mankhwala ena okonzekera atherosclerosis kumaphatikizapo kuchotsera zipatso ndi masamba a mtengo wa azitona, womwe ndi mankhwala odziwika bwino azitsamba a matenda amtima komanso a mtima.
Chowonadi ndi chakuti mafuta a azitona ndi gwero labwino la ma phytosterols ndi ma polyphenols, komanso omega-3 ndi omega-6 polyunsaturated mafuta acids, omwe amapezeka mkati mwake mumagwirizana kwambiri ndipo amalowa thupi lonse.
Komabe, katundu wamtengo wapatali kwambiri wamafuta a azitona ndi zomwe zimakhala ndi mafuta ochuluka a monounsaturated omega-9 acid. Ali ndi katundu wotchedwa anticarcinogenic komanso amatha kuchepetsa bwino kuchuluka kwa mafuta m'thupi komanso magazi m'magazi, komanso kuchotsa cholesterol plaques.
Chifukwa chake, mafuta a azitona amaphatikizidwa pamndandanda wazinthu zothandiza kwambiri kwa odwala omwe ali ndi atherosermosis ndi matenda a shuga. Kuphatikiza apo, kugwiritsa ntchito nthawi yayitali, mafuta a maolivi amatha kuchepetsa magazi ngakhale kwa odwala omwe ali ndi matenda oopsa.
Mafuta a azitona amachotsa lipoprotein otsika kwambiri m'thupi, ndikuwonjezera zomwe zili ndi lipoproteins zapamwamba. Chifukwa chake, amaletsa kuyamwa kwamafuta ndipo amathandizira kuthana ndi mapaundi owonjezera.
Kuchiza ndi mafuta a azitona.
Njira yosavuta yothira mafuta a azitona ndikuigwiritsa ntchito tsiku lililonse pokonza mbale zotentha ndi zozizira. Mafuta a maolive a ExtraVirgin ndiwofunika kwambiri, omwe ndi abwino kuvala masaladi, kupanga ma toast ndi masangweji.
Koma pofuna kupititsa patsogolo njira yothandizira achire, mafuta a maolivi amathanso kumwa ngati mankhwala potsatira malingaliro otsatirawa:
- Popewa komanso ndi mtundu wofatsa wa atherosulinosis - 2,5-3 tbsp. supuni ya mafuta katatu patsiku kwa kotala la ola musanadye;
- Woopsa atherosulinosis - 40 ml. mafuta kasanu patsiku pamimba yopanda kanthu.
Njira ya mankhwala ndi mwezi umodzi. Chotsatira, pumulani kwa milungu iwiri, kenako mungathe kubwereza mankhwalawa.
Chithandizo cha mafuta
Mafuta a Flaxseed ndi amodzi mwa mafuta amtengo wapatali kwambiri azamasamba. Zimathandizira kukonza chimbudzi, kuthana ndi chimfine, kusintha matendawa ndimatenda amthupi.
Komabe, mafuta a flaxseed amabweretsa zabwino kwambiri ku mtima, kupereka chitetezo chodalirika komanso chithandizo cha matenda a atherosclerosis, thrombosis, ischemia, kugunda kwamtima ndi sitiroko. Ndi njira yothandiza kwambiri yothandiza azitsamba kuthana ndi cholesterol yambiri komanso shuga wamagazi, komanso kunenepa kwambiri.
Phindu lalikulu lotere la mafuta a flaxseed pamtima ndi m'mitsempha yamagazi ndi chifukwa cha zolemba za polyunsaturated mafuta acids Omega-3, Omega-6 ndi Omega-9. Malinga ndi chizindikiro ichi, mafuta opendekeka ndiopambana kwambiri osati mafuta ena azamasamba, komanso mafuta a nsomba.
Ndikofunika kutsindika kuti mafuta a mafuta mu nyale mu mafuta okhala mu mafuta muyezo wapadera, omwe ali ndi chizindikiro cha mafuta acids a omega-3. Chifukwa chake mu 100 gr. mafuta owonda amakhala ndi 68 g. ndipo pamwamba pa Omega-3 mafuta acids, pomwe mu maolivi mumangopezeka 11 g. pa 100 gr. mankhwala.
Koma ndi ma Omega-3 mafuta acids omwe amachotsa kwambiri mafuta m'thupi m'thupi, amachepetsa shuga m'magazi ndikusintha kagayidwe, kamapangitsa kuchepa kwambiri ngakhale kulemera kwakukulu. Izi zimapangitsa mafuta a linseed kukhala mankhwala ofunikira kwambiri a atherosulinosis amitsempha yamagazi.
Mafuta a Flaxseed amathandizira kulimbitsa makoma olimbitsa ndikuwonjezera mphamvu ndi kusasinthika. Izi zimathandiza kupewa kuwonongeka kwa mtima ndi kutupa kwa odwala omwe ali ndi matenda oopsa. Ndipo monga mukudziwa, kuthamanga kwa magazi kuphatikiza kuphatikiza cholesterol yoyipa yomwe ndiyomwe imayambitsa atherossteosis.
Ndikofunikira kutsimikizira kuti mafuta opendekeka ndi othandiza ngakhale kwa odwala omwe ali ndi vuto lalikulu la mtima. Kudya mankhwala tsiku lililonse kumathandiza kuchepetsa chiopsezo cha matenda a mtima ndi sitiroko ndi 30%, komanso zimathandizira wodwalayo.
Flaxseed mafuta chithandizo.
Mosiyana ndi mafuta ena azamasamba, mafuta a linse amakhala ndi kakomedwe ndi kafungo, kamene ambiri samawoneka kukhala kosasangalatsa. Chifukwa chake, malinga ndi ambiri, mafuta ophatikizika ali ndi mafuta owerengeka komanso amawawa kwambiri.
Pachifukwa ichi, sikulimbikitsidwa kuti mugwiritse ntchito kuphika, kuti musawononge kukoma ndi kununkhira kwa mbale yotsirizidwa. Muyenera kumwa mafuta opendekera ngati mankhwala kutsatira mosamala mankhwalawo, ndipo ngati ndi kotheka, muzitsuka ndi madzi ochepa.
Chithandizo chonse chamankhwala ndi motere:
- M'masiku atatu oyamba - supuni 1.5 katatu patsiku theka la ola musanadye;
- Lotsatira masiku 5 - 1.5 supuni kasanu patsiku mphindi 30 asanadye;
- Ndiye kwa masiku 5 - supuni 2-2,5 kasanu patsiku pamimba yopanda kanthu;
- Munthawi yonse ya chithandizo chotsatira - 1 tbsp. supuni kasanu patsiku theka la ola musanadye.
The ambiri maphunziro a kumatenga 2 miyezi. Ndikofunika kutsindika kuti anthu omwe ali ndi pancreatitis kapena cholecystitis omwe akudwala amalangizidwa kuti asamale ndikumwa mafuta a flaxseed pokhapokha akamadya. Kupanda kutero, kuchulukitsa kwa matendawo kungachitike.
Iwo omwe samakonda kukoma kwa mafuta a mbewu ya fulakesi amatha kumwa mankhwalawa m'njira ya makapisozi, omwe amagulitsidwa ku pharmacy iliyonse yamakono.
Makapu oterowo amakhala ndi mafuta opaka bwino a biology omwe amagwira bwino ntchito, omwe angakhudze bwino ntchito ya thupi lonse.
Ndemanga
Malinga ndi ndemanga za akatswiri a mtima ndi odwala atherosulinosis (amuna ndi akazi), ndimafuta amafuta omwe amathandizira kukwaniritsa kwambiri cholesterol yoyipa kwambiri m'thupi. Komabe, kuti mupeze zotsatira zowoneka bwino, mankhwalawa ayenera kumwedwa ndi miyezi iwiri kapena kupitilira.
Mafuta a azitona, opezedwa, osame ndi amaranth amathandiziranso pang'onopang'ono thupi la munthu. Koma chifukwa cha kukoma kosangalatsa, ndizosavuta kugwiritsa ntchito ngakhale zochuluka kwambiri, mwachitsanzo, kuzichotsa ndi mafuta onse muzakudya zanu.
Madokotala amazindikiranso kuti mosiyana ndi mankhwalawa kapena mafuta ofunikira, mafuta a masamba omwe amatsitsa cholesterol samayambitsa mavuto kapena osokoneza bongo kwa odwala. Amakhala otetezeka kwathunthu kwa thupili ndipo kungofunika kwawo kokhako ndiopatsa mphamvu kwambiri - pafupifupi 900 kcal pa 100 g. mankhwala.
Ndikofunikanso kuti kuchepetsa kuchuluka kwa cholesterol yoyipa m'magazi mothandizidwa ndi mafuta a masamba ndikoyeneranso kwa odwala matenda a shuga. Sikuti zimangowonjezera matendawa, komanso zimathandiza kuthana ndi matenda oopsa.
Chowonadi ndichakuti mafuta ochulukirapo a polyunsaturated amathandizira kagayidwe kazakudya ndi kuchepa kwa shuga m'magazi, kumawonjezera chidwi cha zimakhala zamkati kuti insulini, kulimbikitsa kapamba, kubwezeretsa masomphenya ndikuthandizira kuchiritsa mabala ndi mabala. Izi zimathandiza kupewa kukula kwa zovuta za matenda ashuga, makamaka, monga khungu ndi kuwonongeka kwamiyendo.
Ubwino wamafuta operewera m'matenda a lipid metabolism afotokozedwa mu kanema munkhaniyi.
