Ndikofunikira kuti anthu omwe ali ndi cholesterol yayikulu ayambe kulandira chithandizo pa nthawi. Cholesterol imatha kuyambitsa matenda atherosulinosis, Komanso, munthu nthawi zambiri sadziwa za matenda. Chiwerengero chosasokonezeka cha ma lipoproteins otsika kwambiri okhala ndi lipoproteins yapamwamba amatha kuonedwa kukhala owopsa. Akatswiri amalimbikitsa kuti azitsatira zakudya zapadera, zomwe zimathandizira kutsitsa chinthucho ndikukhazikitsa zisonyezo zonse.
Zakudya zosankhidwa bwino ndizomwe zimachiritsa. Ngati mumatsatira menyu komanso zakudya zofunikira, wodwalayo atha kuthana ndi cholesterol yowonjezera. Zakudya zimaphatikizapo kukana kwa zinthu zina ndikuzisintha ndi zina zothandiza. Chakudya chochepetsera cholesterol chamafuta sichimagwiritsidwa ntchito pochizira komanso kupewa. Zithandizanso kuthana ndi mapaundi owonjezera.
Mfundo yayikulu yothandiza kuchiritsa odwala ndikuchepetsa kudya nyama, ndikuyiyimitsa ndi mafuta a polyunsaturated. Chakudya chiyenera kulemezedwa ndi fiber, chifukwa ndi chinthu ichi chomwe chimathandiza kukonza chimbudzi ndikuchepetsa cholesterol "yoyipa".
Zakudya zotere zimalimbikitsidwa:
- Kuthamanga kwa magazi.
- Kukhalapo kwa kunenepa kwambiri.
- Kukhalapo kwa matenda ashuga.
- Cholesterol yayikulu.
- Mikwingwirima, vuto la mtima, matenda a mtima.
Musanayikemo, muyenera kufunsa katswiri kuti munthu athe kupereka mayeso onse ofunikira ndipo adokotala amawunika momwe alili.
Zakudya zambiri zomwe zidadyedwa sizothandiza, koma muzisonkhanitsa mafuta ochulukirapo. Chifukwa chake, poyambira, akatswiri amalimbikitsa kuti achotse zinthu zoyipa zomwe zimayambitsa matenda. Mafuta athanzi amatha kupezeka m'mafuta azamasamba, amachita mosiyana ndi nyama. Pankhaniyi, zakudya zokhala ndi cholesterol ziyenera kudyedwa patsiku zosaposa 250 magalamu.
Onetsetsani kuti mwadya zipatso ndi masamba atsopano. Muyeneranso kumwa timadziti tokhala ndi chakudya chamagulu ambiri. Masaladi omwe ali ndi masamba amafunika kukonzedwa ndi mafuta a maolivi, kapena gwiritsani ntchito mandimu chifukwa cha ichi. Nsomba ndi nsomba zam'nyanja, komanso nyama yophika ku nkhuku, ndizothandiza.
Lamulo loyambirira la chakudya choterocho ndi kudya zoposa 5 pa tsiku. Nthawi yomweyo, muyenera kudya m'magawo ang'onoang'ono, okhala ndi zokhwasula komanso osayesa kudya usiku. Zakudya zamkati zimathandizira kagayidwe kazakudya ndi kagayidwe kazakudya. Chowonjezera ndicho kumwa madzi osachepera malita awiri patsiku. Kumwa usiku sikulimbikitsidwanso. Zogulitsa zina zimayenera kuthetsedweratu, zina zimangokhala zochepa chabe. Kwa amuna ndi akazi, zakudya sizosiyana pa mfundo kapena zogulitsa.
Kuchuluka kwa mkate kumakhalanso kochepa - 200 magalamu patsiku. Amaloledwa m'malo mwake ndi mkate wa chinangwa. Ndikofunikira kuchepetsa mchere, chifukwa umasungabe madzi mthupi. Kuphika sikuyenera kukonzedwa, mutha kuwonjezera mchere pang'ono muzakaphika kale zakudya. Masamba amayenera kuphika, kapena kuwiritsa. Amaloledwa kudya yaiwisi. Chakudya chamadzulo chizikhala masamba ambiri. Zopatsa mphamvu za calorie patsiku ziyenera kukhala kuyambira 1400 - 1500 kcal.
Njira yakudya idakhazikitsidwa motengera mfundo izi:
- kukana zakudya yokazinga;
- kuchepa kwa nyama yofiyira;
- kuchuluka kwa zipatso ndi ndiwo zamasamba.
Kuphatikiza apo, muyenera kusiyiratu kugwiritsa ntchito zinthu zomwe zimagwiritsidwa ntchito nthawi yomweyo komanso mitundu yambiri ya confectionery.
Tsiku lililonse munthu amadya chakudya chokhala ndi cholesterol "choyipa", nthawi zina sadziwa za izi.
Akatswiri azakudya amalimbikitsa kusiya kugwiritsa ntchito zakudya zina.
Mndandanda wazinthu zotere ndi waukulu kwambiri.
Ndikofunikira kusiya mitundu yamafuta amkaka ndi offal, batala ndi zinthu zina zamkaka zomwe zili ndi mafuta ambiri, zakudya zamzitini, nsomba zotsekemera, sosi zingapo: ketchup, mayonesi, ndi zina zambiri.
Muyeneranso kuchepetsa kuchuluka kwa nyama yophika ndi yokazinga, chakudya mwachangu, zophika, maswiti, chilichonse chomwe chili ndi shuga wambiri, zakumwa zoziziritsa kukhosi, mowa, khofi wachilengedwe.
Kusinthana ndi zakudya sikunali kovuta, muyenera m'malo mwa zinthu zoyipa ndi zomwe zimakhala zabwino thupi. Palinso zinthu zambiri zovomerezeka. Koma, thanzi ndi thanzi ndizofunikira kwambiri.
Itha kugwiritsidwa ntchito ndi milingo yayikulu ya LDL:
- Maolivi ndi chiponde. Amatha kuchepetsa cholesterol munthawi yochepa.
- Ziphuphu Izi sizingangochepetsa cholesterol yoyipa, komanso kuchepetsa kunenepa. Kuphatikizanso ndikuti nthangala zimatha kudya mitundu yonse.
- Zipatso ndi masamba omwe amakhala ndi pectin. Asayansi azindikira kuti pectin imatha kuchotsa cholesterol munthawi yochepa. Izi zikuthandizira: kaloti, phwetekere, sipinachi, broccoli, anyezi, mbatata. Muyenera kusamaliranso adyo, koma muyenera kugwiritsa ntchito kokha mwa mawonekedwe ake osaphika.
- Mbale. Mwachitsanzo, balere ya barele imakhala ndi fiber, yomwe imatha kuchotsa cholesterol yoyipa m'thupi. Mafuta ndi chimanga nawonso adzapindulitsa.
- Lean ng'ombe. Ngakhale nyama yofiira siothandiza monga nyama yoyera, mitundu iyi ndiyofunika kwambiri kuti mtima ugwire ntchito. Tiyenera kukumbukira kuti amayenera kuwotchera m'malo owiritsa, owiritsa.
- Mkaka wocheperako uyenera kuledzera, ndipo, simungadzile malire ndi kapu imodzi. Chakumwa ichi chimathandiza chiwindi.
- Zowonjezera za mavitamini C, E, D, komanso calcium zimatha kuthandiza thupi pakuchotsa cholesterol, komanso kulimbitsa mtima, chiwindi.
- Seaweed. Zitha kugulidwa muma pharmacies mu mawonekedwe a ufa. Samangolimbana ndi cholesterol, koma amakonza chakudya cham'mimba.
Kuphatikiza apo, tiyi imaloledwa kudya chifukwa imakhala ndi tannin. Katunduyu amathandizira kuchepetsa cholesterol, ndipo chakumwa ichi chikhoza kumamwa mosiyanasiyana.
Zakudya zoterezi zimakhala ndi zabwino komanso zopweteka.
Pali zinthu zina zambiri zabwino, chifukwa zinthu zopangidwa bwino zimathandizira kuchiritsa kwamthupi.
Zakudyazo zimayenera kukokedwa molondola, chifukwa muyenera kufunsa katswiri - wazakudya, wodwala.
Zakudya zamafuta ochepa zimakhala ndi izi:
- kuwonda, mothandizidwa ndi chakudya ichi, owonjezera onse amachotsedwa m'thupi;
- kuchuluka kwa "kothandiza" cholesterol m'thupi;
- kuyeretsa kwamitsempha yama cholesterol;
- matenda a chiwindi;
- kuyeretsa magazi.
Zomwe zili m'munsi ndikuti ndikuyeretsa kwambiri, zinthu zambiri zofunikira zimatha. Itha kukulitsa kukwiya, kufooka, kugona. Kuti mupewe izi, ndikofunikira kulandira chithandizo moyang'aniridwa ndi dokotala.
Kudya kwamoto wotsika kwambiri wokhala ndi cholesterol yambiri kumatha kukhala njira, ingokumbukirani kuti kudya koteroko kuyenera kukhala njira yamoyo, osati chochepa kwakanthawi. Ndi chakudya chamagulu, muyenera kuchita masewera olimbitsa thupi, kusuntha kwambiri ndikusiya zizolowezi zoyipa. Kenako zotsatira zake sizitali. Dongosolo la chithandizo cha munthu payekha litha kupangidwa ndi katswiri yemwe amadziwa bwino zaumoyo wa wodwalayo.
Zakudya zamafuta ochepa zimafotokozedwa mu kanema m'nkhaniyi.
