Cholesterol, yemwenso ndi cholesterol, ndiyofunikira pakukwaniritsa kolondola kwa ntchito zofunika zambiri za thupi, makamaka, imatenga nawo kapangidwe ka vitamini D. Madokotala akamalankhula za cholesterol yokwezeka, tikukamba za kuchuluka kwa magazi a cholesterol otchedwa "oyipa" - lipoproteins yotsika kwambiri, kapena LDL.
Zinthu zowoneka bwino izi zimamatira m'matumbo, ndikuziboola ndi cholesterol plaque, zomwe zimakhala zowopsa chifukwa zimatha kupangitsa magazi kulowa m'mitsempha, ndipo izi, nthawi zambiri zimabweretsa kufa. Ichi ndichifukwa chake cholesterol yamagazi imayenera kuyesedwa nthawi ndi nthawi. Njira yodalirika kwambiri ndikupereka magazi kuti aunikidwe. Akatswiri azichita mayeso ndi kunena zotsatira zake.
Mokumana ndi vutoli, wodwala, kuphatikiza pa chithandizo ndi mankhwala, amatenga mavitamini omwe amathandizira kukula kwa LDL.
Mavitamini ochepetsa a cholesterol ndi:
- ascorbic acid;
- beta carotene (vitamini A);
- mavitamini a magulu B, E ndi F.
Ngati mutenga mavitamini awa ndi cholesterol okwera pamagetsi osachepera poyerekeza ndi zomwe zimachitika tsiku ndi tsiku, mutha kuyembekeza kuti sikuchepetsa kwakukulu "cholesterol", komanso kusintha bwino ponseponse, chifukwa gawo lokhala ndi mavitamini sikuti limangokhala ndi vutoli.
Amatenga magawo pafupifupi onse a moyo wa anthu motero amagwiritsidwa ntchito pochiza matenda osiyanasiyana, ngakhale olumikizana momasuka.
Pali njira ziwiri zomwera mavitamini:
- Pamodzi ndi zakudya zomwe zili nazo.
- Mwanjira yamankhwala omwe anagulidwa ku pharmacy ndi kapena osalandira mankhwala.
Njira yachiwiri imalimbikitsidwa ngati munthu ali ndi vuto losowa vitamini wina mthupi, kapena ngati likufunikira kuti muwonjezere zomwe zili. Ngati zonse sizabwino kwambiri, muyenera kusintha njira yoyamba.
Kusankha koteroko sikumapereka zotsatira zapompopompo, koma kumabweretsa maubwino ambiri kwa thupi, chifukwa ngakhale zinthu zomwe zimagwiritsidwa ntchito kwambiri ndi izi kapena vitamini zimakhala ndi zinthu zina zofunika paumoyo ndi moyo, mwachitsanzo, mapuloteni ndi ma microelement (zinc, iron, ayodini ndi ena).
Phukusi la Vitamini mulibe mavitamini okha, motero limabweretsa zabwino zambiri.
Ubwino wama mavitamini A ndi C wokhala ndi cholesterol yayikulu
Vitamini C ndi cholesterol yayikulu ikakumana, womalizirayo ndi mdani wosagwirizana. Palibe mwayi wotsutsana ndi ascorbic acid - dzina lina la mavitamini awa.
Ndi antioxidant wamphamvu kwambiri yemwe amawongolera njira zonse za redox mthupi. Chimagwira msanga mafuta a cholesterol mwachangu komanso moyenera, kupewa, kapena kutha kuchepetsa vuto loopsa chifukwa cha LDL.
Kuchuluka kwa vitamini C patsiku ndi 1g. Zowonadi, zambiri zimapezeka mu zipatso za malalanje. Kuphatikiza pa malalanje omwe mumawakonda ndi ma tangerine, mutha kudya mandimu atsopano ndi mphesa - ndizothandiza kwambiri.
Zipatso za mphesa zimakopanso akazi chifukwa ndiotenthera mafuta ogwira mtima. Kuchuluka kwa ascorbic acid mu sitiroberi, phwetekere ndi anyezi ndilokwera kwambiri, motero ndikofunika kuwonjezera kuchuluka kwawo muzakudya, osati kokha pochizira komanso kupewa zovuta zamatenda zomwe zatchulidwa kale, komanso komanso kulimbitsa chitetezo chathupi mokwanira.
Kuyambira ubwana, aliyense adaphunzitsidwa kuti vitamini A ndi wabwino kuti utha kuwona. Koma ndi anthu ochepa omwe amazindikira kuti amathanso kutsitsa cholesterol.
Zakudya zatsopano zomwe zimakhala ndi fiber yambiri zimalepheretsa kuyamwa kwa cholesterol ndi makoma a matumbo.
Beta-carotene imalepheretsa mapangidwe a cholesterol, ndipo fiber imatenga zinthu zonse zomwe zingakhale zovulaza komanso zowopsa ndikuzichotsa m'thupi limodzi ndi zinyalala zina.
Vitamini A ndi beta-carotene - chotsogola chake - amathandizanso thupi kuchotsera zopitilira muyeso.
Mavitamini ambiri amapezeka muzakudya za mitundu ofunda (ofiira ndi achikasu). Imaphatikizidwa bwino ndi vitamini E ndi selenium wokwanira m'thupi - chinthu chomwe chimapezeka mu nyemba, bowa, nyama, mtedza, mbewu ndi zipatso zina.
Kwa munthu, 1 mg ya mavitamini A amadziwika kuti ndi tsiku lililonse.
Vitamini B Zopindulitsa za LDL yayikulu
Pali mitundu isanu ndi itatu ya mavitamini a B, omwe ali ndi gawo limodzi lofunikira pakugwira bwino ntchito kwa thupi.
Pamodzi, zimasinthasintha osati cholesterol, komanso shuga ya magazi.
Kuphatikiza apo, amathandizira kusintha magwiridwe antchito am'mimba komanso chithokomiro chamkati.
Mwatsatanetsatane wa mavitamini aliwonse a gulu ili pansipa:
- Thiamine (B1) amagwira metabolism mwachangu, amalepheretsa kukula kwa atherosulinosis, komanso amagwira ntchito ngati othandizira antioxidant katundu wama mavitamini ena. Komabe, zabwino zonse zomwe zingapangidwe ndi thiamine zitha kupangidwanso chifukwa chokonda zizolowezi zoipa: khofi, kusuta fodya ndi mowa kumaletsa ndipo osalola kuwonetsa katundu wopindulitsa. Thiamine imapezeka mu nyemba, mbatata, mtedza ndi chinangwa.
- Riboflavin (B2) imafunikanso mu kagayidwe. Zimayambitsa kuchuluka kokwanira kwa maselo ofiira m'magazi, komanso kuonetsetsa kuti chithokomiro chikugwira bwino ntchito. Imapezeka makamaka muzakudya monga sipinachi kapena broccoli. Chikhalidwe cha tsiku ndi tsiku cha riboflavin ndi 1.5 mg.
- Niacin (B3) samalumikizana ndi LDL, m'malo mwake amathandizira kuwonjezeka kwamagazi a HDL - cholesterol "chabwino", chomwe chimakhala ngati kuchepetsa cholesterol "yoyipa", monga momwe ndalama zimabwezeretsedwera. Mankhwalawa ndi gawo limodzi mwa zovuta zochizira matenda a atherosulinosis, chifukwa amachepetsa ndikuyeretsa mitsempha yamagazi. Zapamwamba kwambiri za nicotinic acid ndizodziwika bwino chifukwa cha mtedza, zipatso zouma, mpunga wopanda mafuta, komanso nkhuku ndi nsomba. 20 mg ya mankhwala ayenera kudyedwa patsiku.
- Choline (B4) samangotsika mulingo wa LDL m'mwazi, komanso chida chotchingira ma cell membrane, chimasintha kagayidwe kake ndikuziziritsa mitsempha. Ngakhale thupi limapanga choline lokha, koma kuchuluka kwake kuli kochepa kwambiri, kotero muyenera kuwonjezeranso ndi chakudya. Olemera mu choline amaphatikizapo dzira yolk, tchizi, tomato, nyemba ndi chiwindi. Thupi limafunikira 0,5 g ya choline patsiku.
- Pantothenic acid (B5) imathandizira kulimbitsa chitetezo cha mthupi, komanso, monga mavitamini ambiri a gululi, ndikofunikira kuti kagayidwe. Amagwiritsidwa ntchito pochiza matenda a atherosclerosis, komanso kupewa matenda. Zophatikizidwa ndi zipatso, nyemba, mbewu zonse, komanso nsomba zam'nyanja. Munthu ayenera kudya 10 mg ya pantothenic acid patsiku.
- Pyridoxine (B6) amatenga nawo mbali popanga ma antibodies ndi maselo ofiira amwazi. Zofunikanso pakuphatikizidwa kwa mapuloteni ndi ma amino acid. Amachepetsa chiopsezo cha kuphatikizika kwa zigamba, poteteza magazi. Imalimbikitsa mankhwala a atherosulinosis, amatengedwa pofuna kupewa. Muli yisiti, mtedza, nyemba, ng'ombe ndi zoumba.
- Inositol (B8) amakhudzidwa ndi kagayidwe kazinthu. Amayendetsa cholesterol, amateteza kagayidwe ka cholesterol ndipo amatenga nawo gawo kumayambiriro kwa lipid metabolism. Monga "anzawo", amagwiritsidwa ntchito kupewa atherosulinosis. Kwambiri, imapangidwa ndi thupi, koma kugwira ntchito kwathunthu ndikofunikira kudya 500 mg ya inositol patsiku.
Gawo lomaliza limapezeka makamaka mu zipatso: malalanje, mavwende, mapichesi, komanso kabichi, oatmeal ndi nandolo.
Vitamini E ndi F wa cholesterol yayikulu
Chimodzi mwazinthu zamphamvu kwambiri za antioxidants. Kuphatikiza pa kupewa komanso kuchiza matenda a atherosulinosis, amatha kuchepetsa chiopsezo cha khansa. Amapereka neutralization ya ufulu ankafuna kusintha magazi m'magazi a anthu.
Kusiyana kwake kofunikira kuchokera ku mavitamini a B ndikuti sikapangidwe ndi thupi, chifukwa chake, liyenera kulowa m'thupi la munthu kuchokera panja nthawi inayake kuti lithandizire. Nthambi za tirigu zimakhala ndi Vitamini E zochuluka kwambiri, motero ndizomveka kuphatikizira m'zakudya zanu, komanso nyanja ya buckthorn, mafuta a masamba, mtedza, mbewu ndi letesi. Ngati izi sizokwanira, dokotala atha kukuwonjezerani kuchuluka kwa mavitamini owonjezera matenda omwe amafunikira izi.
Vitamini F ndi gawo lamafuta ambiri azamasamba. Imatha kuchepetsa cholesterol yamagazi, imalepheretsa kukula kwa atherosulinosis ndi kupanga mapangidwe wamagazi m'mitsempha yamagazi. Kuphatikizidwa kwa soya, mpendadzuwa ndi mafuta a chimanga mu chakudya kungathandize kukhutitsa thupi ndi vitaminiyi ndikupatsanso gawo lina polimbana ndi cholesterol yayikulu.
Kodi vitamini D ndi cholesterol zimagwirizana bwanji? Palibe, ngati timalankhula za matenda a cholesterol m'mwazi. Amalumikizidwa mosiyanasiyana: cholesterol imathandiza thupi kupanga vitaminiyu, kotero nthawi zina mulingo wa lipid umatha kutsimikizidwanso ndi kuchuluka kwake m'thupi la munthu.
Kodi ndi chiyani chomwe chingachitike kuti muchepetse cholesterol?
Kuphatikiza pa mavitamini, zinthu zina zambiri ndi zinthu zina zitha kuchepetsa LDL m'magazi.
Kuti mugwiritse ntchito njira zonse zomwe zingakhale zoyenera kwa wodwala wina, muyenera kufunsa dokotala. Koma kuti mutsimikizire zowonjezereka, mutha kudya zipatso zambiri za buluu, zofiira ndi zofiirira, nsomba zokhala ndi mafuta a omega-3, zakudya zomwe zimakhala ndi magnesium, chokoleti chakuda ndi tiyi wa hibiscus, komanso kuchepetsa shuga.
Komabe, chakuti ndizosavuta komanso zowopsa kuletsa kuwonjezeka kwa cholesterol ndikukula kwa atherosclerosis sikuthandiza popanda kuthana naye kwa nthawi yayitali komanso ndikuchita bwino mosiyanasiyana. Kodi ndizifukwa ziti zokwezera cholesterol ya LDL?
Zomwe zimayambitsa kwambiri ndizotsatirazi:
- kusuta
- kunenepa kwambiri kapena kunenepa kwambiri;
- moyo wongokhala;
- kusowa kwa chakudya chamagulu;
- kuledzera kwa nthawi yayitali;
- matenda a chiwindi ndi impso;
- matenda ashuga.
Zikuwonekeratu kuti zambiri mwazomwe zimayambitsa izi ndizotsatira zamakhalidwe olakwika komanso zotsatira za kusankha kwa munthu.
Mwamunayo amasankha yekha momwe angakhalire, chakudya ndi mtundu wa tchuthi choti atenge.
Chifukwa chake, sikuti ali ndi udindo chifukwa cha cholesterol yake yayikulu, komanso wokhoza kukonza zomwe zimachitika, nthawi isanathe kwambiri, ndipo kudziletsa popanda vuto akadali wakhanda.
Kuti muchite izi, mumangofunika kudya, kusuntha, ndi kufunsa dokotala m'nthawi yake ngati china chake chikukuvutitsani. Malingaliro awa sangathetse vuto la cholesterol lokha, komanso pamavuto ambiri azaumoyo.
Momwe mungakhazikitsire kagayidwe ka lipid kafotokozedwera mu kanema munkhaniyi.
