Pali lingaliro kuti buledi wokhala ndi cholesterol yoletsedwa sololedwa kudya. Koma kwenikweni izi siziri choncho. Komanso, kwa anthu ambiri, kuphatikizapo odwala matenda ashuga, nkovuta kukana chakudya ichi.
Kafukufuku wachipatala akuwonetsa kuti mkate siwotheka kokha, komanso umayenera kudyedwa ndi LDL yayikulu, chifukwa umathandizira kuti matenda a cholesterol azisinthasintha ngakhale ndi mitundu yapamwamba ya atherosulinosis.
Chogulitsachi chili ndi mavitamini ambiri komanso zofunikira zomwe zimafunikira pakugwira bwino ntchito kwa ziwalo zamkati ndi machitidwe. Zinthu zopangidwa ndi ufa ndizopatsa mphamvu, chifukwa chake, anthu omwe amakhala ndi moyo wakhama amafunikira.
Tiyeni tiwone mkate uti womwe mungadye ndi cholesterol yambiri komanso shuga, ndipo ndi zinthu ziti zomwe zaphika zomwe zaletsedwa?
Kodi ndingadye mkate wamtundu wanji ndi cholesterol yayikulu?
Zinthu zophika buledi ndimtengo wapamwamba wama kalori, makamaka makeke opangidwa ndi ufa woyera wa premium. Chakudya cha tirigu chimakhala ndi makilogalamu 250 pa 100 g ya mankhwala. Zopezekanso zopatsa mphamvu kwambiri zimapezeka pakuphika, kumwa komwe kumayenera kuchepetsedwa mu shuga komanso kuchuluka kwa cholesterol yoyipa.
Ndiye ndingadye mkate wamtundu wanji? Kuti muyankhe funso la odwala, muyenera kumvetsetsa zomwe zimatengedwa kuti ndizakudya (zopatsa mphamvu) komanso zothandiza thupi. Mkate wa tirigu wathunthu ndi gwero la mavitamini a B, A, K. Muli ndi mitundu yambiri yazomera ndi michere. Katundu wotereyu ndi gawo lofunikira kwambiri pachithandizo chamadokotala.
Kugwiritsa ntchito pafupipafupi kumachepetsa m'mimba, kumakweza mphamvu, ndikuchotsa poizoni ndi poizoni. Mitsempha yamagazi ndi mtima zimachitikanso bwino, zomwe zimathandiza kuti shuga azikhala bwino, kupewa kunenepa kwambiri komanso kuchepetsa matenda a cholesterol.
Mkate wa Bio ndiwopangidwa mwapadera, zomwe mafuta a cholesterol mu mkate ndi zero. Amakonzedwa popanda mkaka, shuga wonunkhira, mazira a nkhuku, mchere, masamba ndi nyama zamafuta. Gwiritsani masamba owuma, mbewu, zonunkhira - amathandizira kukonza kukoma.
Mkate wamphesa ndi mtundu wazinthu zomwe zimapangidwa pamtundu wa ufa wachilengedwe wachilengedwe, ufa wosasankhidwa ndi tirigu. Imakwaniritsidwa msanga, imakhudza matumbo motility, sichikhudzana ndi magazi, imatsitsa LDL.
Poyerekeza zakumbuyo zamagulu anu azakudya, muyenera kudya zosokoneza ndi mkate. Mkatewo mulibe cholesterol, umapangidwa kuchokera ku ufa wotsika kwambiri, wokhala ndi fiber yambiri, michere ndi mavitamini. Zogulitsa zimatengedwa mwachangu komanso bwino, sizitsogolera kuola ndi kupsa m'matumbo.
Mkate wa nthambi sungathe kukweza mafuta m'thupi. Kuphatikiza apo, ilinso ndi michere yambiri yomwe imakonzanso chakudya cham'mimba. Malinga ndi akatswiri azakudya, odwala atherosulinosis ayenera kudya mkate wa chinangwa tsiku lililonse.
Mkate ndi chinangwa umathandiza kuchepetsa kuchepa kwa thupi, kusintha kagayidwe ka lipid.
Rye ndi imvi mkate
Si chinsinsi kuti ndi zakudya zopatsa mphamvu, akatswiri azakudya amalimbikitsa kusiya kumwa zoyera. Ilibe cholesterol, koma pali mafuta ambiri, omwe amatsogolera ku kuchuluka kwakukulu. Chifukwa chake, kwa odwala matenda ashuga, zoterezi ndizoletsedwa, chifukwa zimathandizira kuti pakhale mafuta m'thupi, zomwe zimabweretsa kukula kwa njira ya matenda ashuga.
Mkate wakuda kapena rye umapangidwa pamaziko a rye sourdough. Malinga ndiukadaulo woyenera, Chinsinsi chake chimayenera kukhala wopanda yisiti. Zogulitsa zimakhala ndi mavitamini, ma amino acid, chitsulo, ndi magnesium. Mkate wa rye ndiwothandiza makamaka nthawi yozizira, chifukwa umathandizira chitetezo cha mthupi.
CHIKWANGWANI chomera, chomwe chimakhala ndi mkate wa rye, chimathandizira kuchotsa poizoni m'thupi, chimakongoletsa kugaya chakudya, chimakhutira kwa nthawi yayitali. Popeza mphamvu zimagwiritsidwa ntchito popukuta fayilo, munthu amachepetsa thupi. Chifukwa chake, odwala matenda ashuga mkate wotere ndiwotheka.
Mkate wobera samalimbikitsidwa kuti uphatikizidwe muzakudya chifukwa chopatsa thanzi ndizochepa. Ndi zakudya, mutha kudya kangapo pamwezi. Kunenepa kwambiri kumatha kukulitsa LDL m'magazi.
Mkate wa Borodino, chifukwa cholowetsa lipid acid m'matumbo ndi kuchotsedwa kwachilengedwe m'thupi, kumathandiza kuchepetsa cholesterol m'magazi.
Zakudya Zamtundu wa Cholesterol
Kuti mupeze zomwe zili mu cholesterol mu mkate, muyenera kudziwa momwe zimapangidwira. Chifukwa chake, odwala akulangizidwa kuti aphunzire mosamala zolembera pamaphukusi kuti apewe kuvulaza thupi.
Zakudya za atherosulinosis zili ndi zolinga zingapo. Choyamba, mothandizidwa ndi zakudya, ndikofunikira kuchepetsa kuchuluka kwa lipoproteins otsika. Nthawi yomweyo, ndikofunikira kuwonjezera kuchuluka kwa cholesterol yabwino.
Katswiri wodziwika bwino wa zakudya ku Israeli adapanga zakudya zapadera za odwala otere. Akatswiri azachipatala ambiri sakumukhulupirira, koma maphunziro azachipatala ndi kuyesa kwatsimikizira kuyenera kwake. Mwachilolezo cha adokotala, wodwala matenda ashuga amatha kuyesa kudya zakudya zotere kuti muchepetse mafuta m'thupi.
Zakudya za Israeli wazakudya zopatsa thanzi zimakhala magawo awiri. Mawonekedwe Amphamvu:
- Masiku 14 oyamba, wodwalayo amayenera kumwa malita 2 a madzi patsiku. Tiyi, msuzi, mchere wamadzi, etc. zakumwa siziphatikizidwa ndi buku lino. Tengani mavitamini ovomerezeka, idyani masamba aliwonse ndi mkate uliwonse wazakudya. Muyenera kudya maola atatu aliwonse atatu ndi atatu. Kwa milungu iwiri, kuwonda msanga kwa 2-5 kg ​​kumawonedwa, mkhalidwe wamitsempha wamagazi umayenda bwino, kuthamanga kwa magazi kumawonjezereka, ambiri a cholesterol plaques akatsimikiza.
- Kutalika kwa gawo lachiwiri mpaka wodwalayo afikira kuchuluka kwa cholesterol m'magazi. Mutha kudya malinga ndi zomwe mwakhala mukuchita malinga ndi zomwe mumakonda komanso zoletsedwa ndi LDL yapamwamba. Chachikulu ndikumadya zakudya zamitundu mitundu. Nthawi yomweyo, chakudya chake chizikhala ndi nyama, nsomba, zipatso / ndiwo zamasamba, mbewu zonse.
Mukamasankha mkate wazakudya zamagulu, muyenera kukonda makamaka magawo amdima opangidwa ndi ufa wa wholemeal.
Kodi kuzindikira mkate?
Mukamasankha chogulitsa, muyenera kulabadira chizindikiro monga glycemic index; chimadziwika ndi zotsatira za chinthu chophika buledi pazotsatira za shuga mthupi la wodwalayo.
Zimatsimikiziridwa kuti mkate wa zakudya umakhala ndi index yocheperako ya glycemic. Ngati mugula malonda mu dipatimenti ya matenda ashuga, ndiye kuti GI ikhoza kuwonetsedwa pa phukusi. Pali matebulo apadera pa intaneti omwe amawonetsera index ya chinthu. Muyeneranso kuyang'anira mitundu yosiyanasiyana ya ufa, zowonjezera, zonunkhira, ngakhale ngati pali yisiti pazophatikizika, moyo wa alumali.
Mndandanda wotsika kwambiri wa glycemic wa mkate wa chinangwa. Izi zimatha kudyedwa bwino ndi odwala matenda ashuga okhala ndi cholesterol yayikulu. Nthambi sizikonzedwa, chifukwa chake, kusunga zonse zomanga ndi michere yamafuta zomwe zimakhudza bwino mgaya. Poyeretsa thupi, glycemia samakula, lipids zovulaza zomwe zimayambitsa hypercholesterolemia zimachoka.
Ndi kuwonjezeka kwa cholesterol yoyipa, kusiya mkate sikofunikira. Muyenera kudziwa chomwe chimapezeka ngati chazakudya, sankhani mitundu yomwe mumakonda komanso wopanga weniweni.
Kodi mkate ndi wofunikira ndi chiyani ukufotokozedwa mu kanema munkhaniyi.
