Cholesterol ndi chinthu chomwe chimapangidwa m'thupi la munthu aliyense pamlingo wa 80% ndipo ndichofunikira pakugwira bwino ntchito kwake.
Katunduyu amalimbikitsa kupanga mahomoni ena (progesterone, vitamini D, etc.), amatenga nawo mbali pakupanga maselo, njira zamagayidwe, ndipo amagwiranso ntchito zina zambiri zofunika. Kuphatikizika kwake kwapamwamba kumapangidwa ndi chiwindi, chomwe chimapezeka m'magazi, impso, gren adrenal ndi minofu yaubongo. Zotsalazo zimadza ndi chakudya.
Pali mitundu ingapo yayikulu ya cholesterol, yomwe ndi:
- "Zabwino" kapena mkulu kachulukidwe lipoprotein (HDL);
- "zoyipa" kapena otsika kachulukidwe lipoprotein (LDL);
- triglycerides.
Ndiwofanana mu kapangidwe kake. Kusiyanako kumangophatikizidwa ndi mafuta ndi mapuloteni. Pulogalamu yambiri yowonjezera imapezeka mu HDL, pomwe yochepa imakhala mu LDL. Pankhani ya cholesterol yochuluka, zochuluka zimadziunjikira. Cholesterol chovutikachi chimamatira m'matumbo, ndikupanga zolembera za atherosulinotic, zomwe zimachepetsa kutsekeka kwamitsempha ndikulepheretsa magazi kulowa. Pakupezeka kwakanthawi ndikuzindikira chithandizo, mapepala amatsegulidwa, ndikupanga zigawo za magazi zomwe zimalepheretsa magazi kutuluka kwathunthu.
Pali magawo awiri akuluakulu a cholesterol, omwe ndi chakudya ndi chiwindi cha munthu chomwe, chomwe chimapangitsa. Monga lamulo, kuchuluka kwa cholesterol yomwe amapanga ndizokwanira thupi. Zowonjezera zimapangidwa makamaka kuchokera ku zakudya zomwe zimakhala ndi mafuta azinyama. Kuchuluka kumeneku kukhoza kukhala kowopsa ku thanzi komanso ngakhale kwa moyo wa munthu.
Kugwiritsa ntchito zipatso zouma tsiku ndi tsiku ndi imodzi mwanjira zazikulu zopewera cholesterol yayikulu. Chifukwa cha zomwe zili ndi zinthu zambiri zofunikira, zipatso zouma zimangokhutitsa thupi ndi zinthu zofunika, komanso zimaletsa kuphatikiza kolesterol, mayamwidwe ake, komanso zimathandizira pakuchotsa izi m'thupi mwachangu. Ngakhale zipatso zochepa zouma zimakhala ndi phindu pamapangidwe a thupi. Kuphatikiza apo, musaiwale za kufunika kochita zolimbitsa thupi mokhazikika, njira yabwino kwambiri yolimbana ndi cholesterol chifukwa cha kuchuluka kwa kuthamanga kwa magazi kudzera m'chiwindi komanso kuthetsedwa kwa LDL.
Momwe mungachepetse cholesterol?
Kuti muchepetse cholesterol yambiri, muyenera kudya kaye moyenerera, komanso kuwonjezera kuchuluka kwa zochita zolimbitsa thupi.
Zimatsimikiziridwa kuti kuchita masewera olimbitsa thupi pafupipafupi, kuphatikiza zakudya zoyenera komanso kukana zizolowezi zoipa, kumakhala ndi zotsatira zabwino pazochitika zathupi lonse komanso pakuchepetsa kuchuluka kwa cholesterol yoyipa ". Kuphatikiza apo, mankhwala apadera ndi zowonjezera zitha kuperekedwanso.
Pali zakudya zinazake, zomwe zimakhala ndi masamba ambiri azomwe zimayambira masamba ndi masamba, zimathandiza kuchepetsa kuchuluka kwa LDL m'magazi pafupifupi 30%. Pafupifupi, mphamvu ya chakudya ichi imawoneka kale pamasabata a 6-8.
Mfundo zazikuluzikulu za zakudyazi ndikusintha njira yophika, komanso kuchepetsa kuchuluka kwa mafuta a nyama. Mfundo zotsatirazi zakadyedwe izi titha kuzisiyanitsa:
- Kuchotsera zakudya zomwe zimakonzedwa ndi margarine ndi mitundu ina ya mafuta ophikira. Nthawi zambiri, awa ndi makeke osiyanasiyana komanso ma confectionery. Amaloledwa kugwiritsa ntchito mafuta ochepa-kalori ochepa.
- Chosiyanacho ndi chakudya chokazinga. Nyama iyenera kusankhidwa mitundu yamafuta ochepa. Njira zofunikira kwambiri kuphika ndizokazinga kapena kusenda ndi mafuta pang'ono masamba.
- Kupatula pa menyu wazosungirako, osuta komanso opaka mchere. Zogulitsa nyama zomalizidwa, komanso mayonesi, ayisikilimu, zonona wowawasa ndi zakudya zina zofunikira siziyenera kuphatikizidwa.
- Kuwonjezeka kwazosiyanasiyana zamiyendo ndi mbewu. Zipatso zolemera za Pectin ziyeneranso kugwiritsidwa ntchito pamasamba, chifukwa zimathandizira kuchotsa cholesterol m'thupi.
Zakudya za apulosi a uchi ndizotchuka kwambiri, chifukwa maapulo amatha kutsitsa cholesterol ndipo uchi umathandizanso, komanso umakhala ndi antioxidants yambiri. Amawonedwa kuti ndi othandiza kuyambitsa zipatso zouma zosiyanasiyana muzakudya, zomwe, ngakhale zili ndi zopatsa mphamvu, zimakhala ndizambiri zopindulitsa thupi. Zotchuka kwambiri ndi zoumba ndi mitengo yanthete, komanso maapricots zouma.
Ndi zipatso zouma ziti zomwe ndingadye ngati mafuta ambiri?
Masiku ano, pali mitundu yambiri ya zipatso zouma zogulitsidwa.
Odziwika kwambiri pakati pawo ndi:
- ma apricots owuma;
- prunes
- zoumba;
- madeti owuma.
Mtundu uliwonse wa zipatso zouma uli ndi zabwino komanso zovuta zake. Zomwe zimatha kuchepetsa kugwiritsa ntchito zakudya.
Zothandiza zimatha ma apricots zouma
Ma apricots owuma omwe ali ndi cholesterol yambiri ndiwothandiza kwambiri. M'malo mwake, chipatso chouma ichi ndi malo osungirako zinthu zambiri zabwino, kuphatikizapo ascorbic acid ndi retinol. Kuyambitsa izi muzakudya zanu za tsiku ndi tsiku ndiye njira yabwino kwambiri yodzitetezera ku mavuto a impso ndi chithokomiro. Imasinthasintha ntchito ya endocrine ndi genitourinary system, komanso imagwira ntchito ngati prophylactic pa matenda oopsa. Asayansi apeza kuti chifukwa cha luso lochepetsa cholesterol, ma apricots owuma amatha kukonza mtima.
Zipatso zouma zimapereka vitamini PP, kapena mwanjira ina nicotinic acid, yomwe imakhudza mwachindunji ndende ya cholesterol. Kuphatikiza apo, imalimbitsanso minofu yamtima, yomwe imathandizira kuchepetsa chiopsezo cha stroke kapena kugunda kwa mtima. Komanso maapulo owuma amalimbikitsa kuchuluka kwa hemoglobin, chifukwa komwe kumakhala kuyeretsa kowonjezera kwamitsempha yamagazi kuchokera ku cholesterol plaques, kwinaku kumapangitsa magazi kulowa mthupi.
Ma apricots owuma limodzi ndi uchi amadziwika kuti ndi njira imodzi yothandiza kwambiri yochepetsera cholesterol yamagazi. Kuti mukonzekere bwino, muyenera kusakaniza ma apricots owuma, uchi, mandimu, zoumba ndi walnuts pang'ono. Zonsezi zimaphwanyidwa ndikusungidwa mufiriji mumtsuko wamagalasi. Tengani mankhwalawa mu 1 tbsp. tsiku kwa mphindi 30 asanadye. Ma apricots owuma ndi cholesterol alibe zotsutsana. Chokhacho ndikuti malonda amakhala ndi mankhwala ofewetsa tuvi, owonekera pokhapokha ngati achitiridwa nkhanza.
Kuphatikiza apo, anthu omwe ali ndi matenda a shuga, hypotension, komanso matenda am'mimba am'mimba ayenera kusamala.
Prunes ndi Cholesterol
Ziphuphu zimakhala ndi michere yambiri pazomwe zimapangidwa. Pakati pawo, mavitamini, fiber, malic ndi citric acid, michere yopindulitsa, komanso pectin. Nthawi zambiri, mitengo yamtengo wapatali imatha kupezeka muzosangalatsa za amayi apakati chifukwa cha chitsulo chambiri. Mankhwala amaphatikizidwanso m'zakudya za anthu omwe ali ndi matenda a impso, chiwindi ndi mafupa.
Cholesterol okwera amawonetsa kusadziletsa kudya zakudya zambiri. Prunes, m'malo mwake, ikulimbikitsidwa kuti igwiritsidwe ntchito, popeza chipatsochi chimakhudza madera amitsempha yamagazi, ndi njira yabwino yodzitetezera ku matenda amtima chifukwa chakupezeka kwa fiber yothandiza. Prunes imathandizanso kuthana ndi kuthamanga kwa magazi, kukhumudwa komanso kuchepa kwa magwiridwe antchito. Kuphatikiza apo, pali choleretic ndi diuretic kwenikweni. Chipatso chothandiza kwambiri ndi cha azimayi pa nthawi ya kusamba.
Mphamvu ya prunes pa cholesterol m'thupi la munthu ndi kupezeka kwa insoluble ulusi, chifukwa ma bacteria opindulitsa m'matumbo amatulutsa propionic acid. Nayo amachepetsa cholesterol ya LDL. Kutengera ndi kuyesaku, kunapezeka kuti propionic acid imachepetsa kupanga cholesterol owonjezera ndi chiwindi.
Kuphatikiza apo, ulusi wazodzaza umamanga ma bile bile omwe amapangidwa ndi chiwindi, omwe amachotsedwa m'thupi. Chifukwa chake, chiwindi chimayamba kugwiritsa ntchito cholesterol popanga ma acids atsopano, zomwe zikutanthauza kuti kupendekera kwake kumachepetsedwa kwambiri.
Ma Prunes samangogwiritsidwa ntchito kuphika mbale zosiyanasiyana, komanso amagwiritsidwa ntchito pawokha popanda kukonza chilichonse. Pofuna kupewa ndi kuchepetsa kuchuluka kwa cholesterol m'magazi, zidzakhala zokwanira kudya zipatso 10, zomwe zimanyowetsedwa usiku wonse, masana. Chifukwa chake, simungangochepetsa cholesterol, komanso kuthana ndi vutoli ndi matenda ena ambiri.
Anthu omwe ali ndi matenda a bile ndi impso, komanso amayi oyamwitsa, ayenera kusamala pogwiritsa ntchito ma prunes.
Zouma zokhala ndi High Cholesterol
Ichi ndi chipatso chouma bwino kwambiri chomwe sichimataya zinthu zake zabwino pambuyo pokonzedwa. M'malo mwake, kuchuluka kwa maamino acid opindulitsa, zinthu zazing'ono ndi zazikulu zimachuluka kwambiri. Zouma zimakhala ndi zopatsa mphamvu zochuluka kwambiri. Pafupifupi 100 kcal pa magalamu 100 a mankhwala. Komanso ili ndi mapuloteni, chakudya, michere yazakudya ndi michere acid, potaziyamu, calcium, chitsulo, magnesium, mavitamini, ndi zina zambiri.
Ngakhale kuti zoumba zimatha kuwonjezera kulemera kwa thupi chifukwa cha kuchuluka kwa glucose ndi fructose wokwanira, malonda amapezeka nthawi zambiri pamndandanda womwe umalimbikitsa kuti athane ndi cholesterol yambiri.
Mphamvu yochepetsera kuchuluka kwa cholesterol mthupi chifukwa cha zoumba imatheka pochotsa bile yambiri mthupi. Kudya zoumba zoumba kumathandizira kuti kutentha kwa cholesterol kowonjezereka komanso kupatsidwenso mwachindunji m'chiwindi. Kuphatikiza apo, zoumba zamphesa, ngati zipatso zonse zouma, zimakhala ndi ma polyphenols, zomwe zimapangitsa kupondereza kuyamwa kwa mafuta m'thupi. Chifukwa chake, kukhala bwino kwa anthu omwe akudwala matenda amtima wabwino kumakhala bwino.
Ubwino wina wogwiritsa ntchito zoumba muzakudya ndi kupezeka kwa kuchuluka kwa CHIKWANGWANI, chomwe chimalepheretsa zochita za poizoni ndi zinthu zina zoyipa, ndikuthandizanso kuti azichotsa mthupi mwachangu, kwinaku akuchepetsa kuchuluka kwa mabakiteriya ndi chiopsezo pamavuto am'mimba.
Cholesterol okwera ndi vuto lofunikira kwa anthu amakono. Milandu yoyambitsidwa ndi matenda omwe amapezeka ndi chinthu ichi imatha kubweretsa zotsatira zoyipa kwambiri mthupi. Ichi ndichifukwa chake ndikofunikira osati kungodziwitsa vutoli pasadakhale, komanso kugwiritsa ntchito njira zopewera. Chifukwa chake, ndikofunikira kwambiri kuwunika mosamalitsa moyo ndi zakudya.
Zothandiza pa zipatso zouma zimakambidwa kanema munkhaniyi.
