Cholesterol chachikulu ndi chimodzi mwazinthu zazikulu pakupanga matenda a mtima. Malinga ndi World Health Organisation, oposa 20% ya stroko komanso opitilira 50% ya matenda a mtima amayamba chifukwa cha kuchuluka kwa cholesterol m'thupi.
Nthawi zina chomwe chimayambitsa matendawa chimakhala chosinthika, koma cholesterol yambiri imayamba chifukwa cha kuperewera kwa zakudya. Chifukwa chake, kuti muchepetse cholesterol, ndikulimbikitsidwa kutsatira zakudya zapadera zokhala ndi mafuta ochepa.
Zakudya zoterezi sizingakhale zothandiza kwa matenda amtima wokha, komanso kwa odwala matenda a shuga, kapamba, cholecystitis ndi matenda a chiwindi. Komabe, ndikofunikira kukumbukira kuti anthu omwe ali ndi cholesterol yambiri ayenera kudya mosiyanasiyana kuti apewe kuchepa kwa mavitamini, mchere ndi zinthu zina zopindulitsa.
Chifukwa chake, odwala onse omwe amakonda kubadwa kwa atherosulinosis, muyenera kudziwa kuti ndi zakudya ziti zomwe zimagwira mafuta ambiri, momwe mungaziphike molondola, ndi zinthu ziti zomwe mungagwiritse ntchito kuphika komanso momwe mungapangire chakudya kukhala chofunikira.
Zakudya za cholesterol yapamwamba
Ogwiritsa ntchito zakudya zamakono mosagwirizana amavomereza kudya zakudya zamankhwala ngati njira yabwino kwambiri yochepetsera cholesterol yamagazi ndikuchepetsa chiopsezo cha kugunda kwa mtima ndi sitiroko. Malinga ndi kafukufuku wazaka zambiri, zotsatira zabwino za kadyedwe ndizochulukirapo nthawi zambiri kuposa zotsatira za mankhwala apadera a cholesterol.
Chowonadi ndi chakuti mapiritsi amaletsa kupanga cholesterol mthupi, yomwe imapindulitsa pa thanzi la anthu komanso yofunikira pa mtima. Ma lipoproteins apamwamba oterewa samangopanga cholesterol plaque, komanso amathandizira kukonza mafuta ndikuwachotsa m'thupi.
Mosiyana ndi mankhwalawa a statin, chakudyacho chimakhudza cholesterol yoyipa, yomwe imangokhala pamitsempha yamagazi ndikupangitsa kuti magazi awo atuluke. m'mutu.
Chakudyachi chikulimbikitsidwa kutsatira amayi ndi abambo onse omwe adutsa zaka 40 ndikufika zaka zapakati. Izi zimachitika chifukwa cha kusintha kwokhudzana ndi zaka m'thupi la munthu, makamaka ndi kusamba, komwe kumayambitsa kusinthasintha kwamphamvu mu mulingo wa cholesterol m'magazi.
Zakudya zoletsedwa za cholesterol yayikulu:
- Zopanga: ubongo, impso, chiwindi, chiwindi, lilime;
- Zaamphaka nsomba ndi nyama;
- Zinthu zamkaka: batala, kirimu, kirimu wowawasa, mkaka wonse, tchizi cholimba;
- Soseji: mitundu yonse ya soseji, soseji ndi soseji;
- Mazira a nkhuku, makamaka yolk;
- Nsomba zamafuta: catfish, mackerel, halibut, sturgeon, sturateon sturgeon, sprat, eel, burbot, saury, herring, beluga, siliva carp;
- Nsomba nsomba;
- Zakudya zamafuta: nkhumba, tsekwe, abakha;
- Mafuta a nyama: mafuta, mutton, ng'ombe, tsekwe ndi bakha mafuta;
- Zakudya Zam'madzi: oyster, shrimp, crab, squid;
- Margarine
- Khofi wanthawi zonse komanso pomwepo.
Zinthu zochepetsa cholesterol:
- Maolivi, opindika, mafuta opaka;
- Mbale ndi mpunga;
- Oatmeal, mpunga wa bulauni;
- Zipatso: avocado, makangaza, mitundu yofiira ya mphesa;
- Mtedza: mkungudza, ma almond, pistachios;
- Mbewu za dzungu, mpendadzuwa, fulakesi;
- Zipatso: buliberi, sitiroberi, cranberries, lingonberries, aronia;
- Lebo: nyemba, nandolo, mphodza, soya;
- Mitundu yonse ya kabichi: yoyera, yofiyira, Beijing, Brussels, kolifulawa, broccoli;
- Mitundu: katsabola, parsley, udzu winawake, cilantro, basil ndi mitundu yonse ya saladi;
- Garlic, anyezi, muzu wa ginger.
- Tsabola wofiira, wachikasu ndi wobiriwira;
- Sardines ndi nsomba zochokera ku banja la nsomba;
- Tiyi yobiriwira, mankhwala opangira zitsamba, timadziti tamasamba.
Zakudya zophikira
Maphikidwe a cholesterol okwanira amaphatikiza zakudya zokha zopatsa thanzi kwambiri zomwe zimakonzedwa molingana ndi malamulo azakudya zabwino. Chifukwa chake, ndi chizolowezi cha atherosclerosis, ndimaletsedwa kudya yokazinga, stewed kapena yophika mumasamba amafuta ndi nyama.
Zothandiza kwambiri kwa odwala omwe ali ndi cholesterol yambiri amakhala mbale zowotchera, zothira mafuta osaphika, ophika mu uvuni kapena kuwiritsa mumchere pang'ono. Nthawi yomweyo, mafuta a masamba ndi apulosi zachilengedwe kapena viniga yavinyo akuyenera kugwiritsidwa ntchito ngati chovala.
Ndikofunikira kupatula kwathunthu m'zakudya zilizonse zakonzedwa zopangidwa ndi mayonesi, monga mayonesi, ketchup ndi masisupu osiyanasiyana, kuphatikizapo soya, popeza mumakhala mchere wambiri. Suzi ziyenera kukonzedwa palokha pamaziko a mafuta a azitona ndi a sesame, yogurt yamafuta ochepa kapena kefir, komanso mandimu kapena mandimu.
Saladi zamasamba ndi mapeyala.
Saladi iyi ndiyathanzi kwambiri, ili ndi mawonekedwe okongola komanso mawonekedwe abwino.
Zosakaniza
- Avocado - 2 sing'anga zipatso;
- Tsabola wa Paprika (Bulgaria) - 1 wofiira ndi wobiriwira 1;
- Saladi - mutu wamba wa kabichi;
- Nkhaka - 2 ma PC .;
- Selari - mapesi awiri;
- Mafuta a azitona - 1 tbsp. supuni;
- Madzi a mandimu (mandimu) - supuni 1;
- Mitundu;
- Mchere ndi tsabola.
Sambani masamba a saladi bwino m'madzi othiramo ndikung'ambika tating'onoting'ono. Gawani zamkati za avocado ku mwala, peel ndikudula pakati. Pepper mbewu ndi kusema n'kupanga. Nkhaka ndi udzu winawake mapesi kuwaza cubes. Ikani zosakaniza zonse mu mbale yakuya.
Phatikizani mafuta a mandimu ndi mandimu mu kapu, sakanizani bwino ndikuthira masamba. Muzimutsuka amadyera, kuwaza ndi mpeni ndi kuwaza saladi. Onjezani mchere, tsabola wakuda ndikusakaniza bwino. Kongoletsani saladi yomalizidwa ndi sprig ya parsley.
Coleslaw.
White saladi kabichi ndi wowerengeka yothetsera mafuta ambiri a cholesterol, komanso amathandizira kuchotsa poizoni m'thupi. Kuphatikiza apo, imakonza bwino dongosolo logaya chakudya ndipo imathandizira kuchepetsa thupi.
Zosakaniza
- Kabichi yoyera - 200 gr .;
- Kaloti - 2 ma PC .;
- Anyezi - 1 pc .;
- Maapulo otsekemera komanso wowawasa - 1 pc .;
- Mafuta a azitona - 1 tbsp. supuni;
- Mitundu;
- Mchere
Dulani kabichi kukhala mizere yopyapyala, kuwaza mchere ndi phala pang'ono ndi manja anu. Dulani anyezi m'mphetezo theka, ndikuikamo mbale pang'ono ndikutsanulira 1 tbsp ya madzi ndi viniga. supuni. Kuyambira apulo kudula pakati ndikudula mu cubes. Sinthani kabichi mu chidebe chozama, onjezerani kaloti wokazinga ndi maapulo osankhidwa.
Finyani bulb yoyera ndikuikanso saladi. Kuwaza amadyera ndi kuwaza masamba pamenepo. Thirani mafuta azitona pa saladiyo ndikuwonjezera mchere ngati pakufunika kutero. Sakanizani bwino ndikukongoletsa ndi zitsamba zatsopano.
Msuzi wa nkhuku ndi buckwheat.
Mafuta msuzi wamafuta samalimbikitsidwa kwa anthu omwe ali ndi cholesterol yambiri. Koma msuzi wa nkhuku uli ndi michere yambiri, ngati utakonzeka bwino, umakhala ndi cholesterol yochepa.
Zosakaniza
- Chifuwa cha nkhuku - pafupifupi 200 gr;
- Mbatata - 2 tubers;
- Ma Buckwheat groats - 100 gr.;
- Karoti - 1 pc .;
- Anyezi - 1 pc .;
- Mafuta a azitona - 1 tbsp. supuni;
- Mitundu;
- Mchere ndi tsabola.
Sumutsani chifuwa cha nkhuku bwino, ikani poto ndikuthira madzi ozizira oyera. Ikani mphikawo pachitofu, kubweretsa kwa chithupsa, kuchepetsa kutentha pang'ono ndikusiya kuphika kwa mphindi 10. Kenako kukhetsa msuzi woyamba, kutsuka poto kuchokera ku chithovu, kuyikanso bere la nkhukuyo, kutsanulira madzi oyera ndikuphika mpaka wachifundo kwa maola 1.5.
Senda mbatata ndi kudula mu cubes. Chotsani peel pa anyezi ndikudula mkate wambiri. Sendani kaloti ndi kabati pa grarse coar. Thirani mafuta a azitona mu poto wa preheated, onjezani anyezi ndi mwachangu kwa mphindi. Onjezani kaloti ndi mwachangu mpaka anyezi ndi golide.
Chotsani chifuwa cha nkhuku ku msuzi, kudula mzidutswa ndi kuwonjezera msuzi kachiwiri. Muzimutsuka bwino ndi kutsanulira mu msuzi ndikuphika kwa mphindi 10. Onjezani mbatata ndikuphika kwa mphindi 15. Mphindi 5 musanaphike, onjezani anyezi wokazinga ndi kaloti, mchere ndi tsabola wakuda. Yatsani msuzi womaliza ndi kuwaza ndi zitsamba zosenda bwino. Nthawi yophika moyenerera ya msuziwu ndi ma 2 maola.
Msuzi wa pea ndi masamba ophika.
Ngakhale kuti msuzi uwu umakonzedwa popanda nyama, koma umakhala wokoma kwambiri komanso wosangalatsa, ndipo nthawi yomweyo mulibe cholesterol.
Zosakaniza
- Biringanya - 1 yayikulu kapena 2 yaying'ono;
- Tsabola wa Bell - 1 wofiira, wachikasu ndi wobiriwira;
- Anyezi - 1 pc .;
- Garlic - 4 cloves;
- Tomato wophika - 1 akhoza (400-450 gr.);
- Nandolo - 200 gr .;
- Chitowe (Zera) - supuni 1;
- Mchere ndi tsabola;
- Mitundu;
- Yogati yachilengedwe - 100 ml.
Dulani biringanya m'mphete, mchere bwino ndikuyika colander. Pakatha theka la ola, muzimutsuka ndi madziwo mu madzi oyera ndikuwuma ndi thaulo la pepala. Chotsani nthangala mu tsabola wa belu ndikudula mu cubes. Sulutsani anyezi ndi kuwaza osachepera.
Pakani pepala kuphika ndi mafuta a masamba, ikani masamba omwe anakonzedwa kale, ikumwa mafuta, mchere ndi tsabola. Ikani pepala lophika mu uvuni ndikuphika masamba pamtunda wa madigiri 220 kwa mphindi 20, mpaka atapeza kuwala kwa golide.
Muzimutsuka nandolo bwinobwino, ikani poto ndi kuwonjezera tomato. Pogaya chitowe mu matope kupita ku boma la ufa ndikuthira mu poto. Thirani chilichonse ndi madzi ozizira, kuyatsidwa pamoto, kubweretsa kwa chithupsa ndikuphika kwa mphindi 40-45. Onjezani masamba ophika pambale, mchere, tsabola ndi kuwaza ndi zitsamba zosenda bwino. Musanatumikire, ikani mbale ya msuzi 1 tbsp. supuni ya yogurt.
Turkey ndi masamba.
Maphikidwe a cholesterol ambiri nthawi zambiri amaphatikiza zakudya zamagulu, zomwe ndizothandiza kwambiri zomwe ndi fillet. Ili ndi mafuta ochepa komanso yabwino kwambiri wathanzi. Siyenera kuyikidwa kuphika kolimba, chifukwa chake fillet fillets imakhala yoyendetsedwa bwino.
Zosakaniza
- Turkey bere (filet) - 250 gr .;
- Zukini - masamba 1 ochepa;
- Kaloti - 1 pc .;
- Tsabola wa Bell - 1 pc .;
- Anyezi - 1 pc .;
- Yogurt - 100 ml .;
- Garlic - 2 cloves;
- Mitundu;
- Mchere ndi tsabola.
Tsuka chifuwa, pukuta ndi thaulo la pepala ndipo pangani mabowo ang'onoang'ono mbali zonse ziwiri. Zukini adadula mphete. Sendani ndi kuwaza kaloti. Sendani anyezi ndi kudula pakati mphete zina. Ikani chifuwa cha Turkey kukhala chophika pang'ono, mchere ndi tsabola. Valani chithunzicho ndi anyezi, kaloti, ndikufalitsa mphete za zukini pamwamba. Steam kwa mphindi 25-30.
Sulutsani adyo, idutsani papepala ndikuwonjezera yogati. Pogaya amadyera ndi mpeni wakuthwa ndikuthira mu msuzi wa adyo-yogurt. Sakanizani msuzi bwino. Ikani mawere omalizidwa pambale ndi masamba ndi kutsanulira msuzi wa adyo.
Trout pa pilo-anyezi.
Nsomba ndi imodzi mwazakudya zofunika kwambiri kuti muchepetse cholesterol yoyipa. Iyenera kuphatikizidwa muzakudya zanu, ngati si masiku onse, ndiye kangapo pa sabata. Komabe, ndikofunikira kusankha mitundu yosiyanasiyana ya nsomba, monga trout, yomwe ili ndi cholesterol yochepa kwambiri.
- Trout ndi nyama yaying'ono yapakatikati;
- Mbatata - 2 ma PC .;
- Anyezi - 1 pc .;
- Anyezi obiriwira - gulu laling'ono;
- Garlic - 3 cloves;
- Mitundu;
- Mchere ndi tsabola.
Dulani nsomba kudutsa m'magawo, ikani mbale yayikulu, kuwaza ndi mchere ndikuchoka kwa mphindi 20. Kenako chotsani khungu ku nsomba ndikuchotsa njere. Muzimutsuka mbatata, kuzisenda ndi kudula m'magulu ozungulira a 0.5 cm.
Chotsani mankhusu anyezi ndi kudula mphete. Sendani ndi kuwaza cloves wa adyo. Dulani amadyera kwambiri. Pukuta pepala kuphika ndi mafuta a masamba, ikani mphete zamatumbo, ndikufundira ndi mphete za anyezi, ndikonkhe ndi adyo, zitsamba, mchere ndi tsabola. Ikani zidutswa za trout pamwamba pa chilichonse.
Valani pepala kuphika ndi zojambulazo ndikuyika kuphika mu uvuni kwa theka la ola kutentha kwa madigiri 200. Chotsani mbale yomalizira mu uvuni, ndi kusiya zojambulazo kwa mphindi 10 osachotsa zojambulazo. Tumikirani nsomba ndi masamba.
Zakudya zomwe zili ndi cholesterol yayikulu ziyenera kutsatidwa moyo wonse.
Mchere wabwino kwambiri
Ngati pali kuphwanya kagayidwe ka cholesterol, mutha kugwiritsa ntchito keke yaessimmon ndi ya blueberry.
Mchere uwu ndiwofunika osati kwa anthu omwe ali ndi cholesterol yambiri, komanso kwa odwala matenda a shuga. Keke iyi ilibe shuga ndi ufa, zomwe zikutanthauza kuti zimathandiza kuchepetsa kunenepa kwambiri.
Pa mayeso mufunika walnuts - 80 gr.; masiku - 100 gr .; pansi Cardamom - uzitsine.
Podzazidwa mumafunika supimmon - zipatso ziwiri; masiku - 20 gr .; sinamoni - uzitsine; madzi - ¾ chikho; agar-agar - ¾ supuni.
Zodzaza ndi izi:
- Achisanu Blueberries - 100 gr. (mutha kutenga ma curators akuda, ma buliberries ndi zipatso zina zomwe mumakonda);
- Agar-agar - supuni ya ¾;
- Stevia shuga wogwirizira - 0,5 tsp.
Chotsani buluku mufiriji, muzimutsuka mwachangu ndi madzi ozizira, ikani m'mbale ndikuchoka kuti muwononge. Ikani mtedza mu blender, pogaya mpaka pa malo zinyalala zabwino ndikuthira mbale. Pogwiritsa ntchito burogu, pindani masikuwo kukhala phala lakuda, onjezerani mtedza, Cardamom kwa iwo ndikuyang'ananso chidacho mpaka mtanda utapeza kufanana.
Tengani mbale yophika ndikuwongolera pansi ndi pepala lachikopa. Ikani zosakaniza zomaliza zokhala ndi mtedza pa izo ndikusintha bwino. Ikani chikombole mufiriji kwa pafupifupi maola awiri, kenako konzekerani mufiriji. Panthawi imeneyi, muyenera kuchita zodzaza, zomwe muyenera kuphika mu blender yosenda yosenda, masiku ndi sinamoni.
Sanjani mtanda womalizidwa zipatso ku stewpan ndikuyika pang'ono. Puree iyenera kutentha ndi kutentha pang'ono kuposa kutentha kwa mpweya. Kusakaniza kuyenera kumakhalitsidwa nthawi ndi nthawi. Thirani madzi muchidebe china, ikani agar-agar ndikuyika pachitofu. Kupitilizabe kupitiliza kubweretsa madzi kwa chithupsa.
Kusunthira mbatata yosenda ndi supuni, kuthira madzi owonda ndi madzi ndi agar-agar ndikusakaniza bwino. Chotsani mawonekedwe a mtanda kuchokera mufiriji ndikutsanulira mawonekedwe. Siyani kuzizirira kwa kutentha kwa firiji, kenako ndikuyika mufiriji kuti ikhale yolimba.
Thirani madzi a mabulosi omwe atulutsidwa mukamazungulira mabuliberi mu kapu ndikuwonjezera madzi, kuti voliyumu yake ndi 150 ml. (¾ chikho). Thirani msuzi mu saucepan, kuwonjezera agar-agar ndi kuwira, osayiwala kusuntha mosalekeza.
Chotsani keke mufiriji, ikani zipatsozo ndi kutsanulira pamwamba. Lolani kuti kuzizire, kenako ndikuyika mufiriji kwa maola osachepera atatu, ndipo makamaka usiku. Keke yotereyi idzakhala chokongoletsera chabwino holide iliyonse.
Momwe mungadyere ndi cholesterol yayikulu akufotokozedwa mu kanema m'nkhaniyi.
