Zakudya za zakudya zokhala ndi cholesterol yayikulu zimathandiza kupewa kuyambika kwa matenda monga atherosulinosis, komanso kupewa kupewa kukwapula komanso kugunda kwa mtima. Chakudya chopatsa thanzi chimathandizadi, chimangoletsa kuchepa kwa cholesterol, komanso kuchepetsa chiopsezo cham'mimba, mtima komanso zimathandiziranso unyamata.
Ndi kuchuluka kwa zinthu zovulaza, ntchito yayikulu yothandizira kudya zakudya zamagulu ndikuchepetsa cholesterol yoyipa, kusintha magazi ndi kugwiranso ntchito kwa impso, kuyambitsa kagayidwe kachakudya ndikuletsa maonekedwe a pathologies a mtima ndi mitsempha yamagazi. Zakudya zomwe zimakhala ndi cholesterol yokwezeka ziyenera kukhazikitsidwa pazotsatira zopangira mawotchi, izi zimathandiza pakudya yamagetsi ndi mtima.
Pazakudya zambiri za LDL cholesterol nthawi zambiri zimayikidwa malinga ndi Pevzner No. 10 kapena tebulo la chithandizo No. 10C. Ganizirani mwatsatanetsatane mfundo zoyambirira za zakudya izi.
Zakudya za Pevzner zimakhazikitsidwa pakuchepetsa mafuta ndi mchere. Kugwiritsa ntchito mafuta a nyama kumachepetsa. Mtengo wamagetsi pazinthu zomwe zimagwiritsidwa ntchito patsiku ziyenera kukhala zamagulu 2200-2570 kcal. Mafuta sayenera kudya zosaposa 80 magalamu, omwe osachepera gawo limodzi ndi masamba. Mapuloteni muzakudya ayenera kukhala pafupifupi 90 magalamu, pomwe pafupifupi 60 peresenti - achokera nyama. Ponena za chakudya chamagulu, gawo lawo mndandanda wa anthu omwe ali ndi kulemera kwakuthupi kuposa zomwe zimafunikira sayenera kupitirira 300 magalamu, komanso kwa odwala omwe ali ndi kulemera kwabwino - mpaka 350 magalamu. Ngati machulukitsidwe sabwera, ndibwino kugwiritsa ntchito zakudya zamafuta ochepa.
Zakudya pa tebulo 10 zakudya, makamaka kuti muchepetse cholesterol - fractional, kasanu. Kuchepetsa magawo kumachotsa kulemera kwambiri kukugaya ndipo kumathandizanso kuponderezana ndi njala pakati pa chakudya. Palibe choletsa pa kutentha kwa chakudya.
Mfundo za piritsi la Pevzner piritsi
Ponena za kuchuluka kwa mchere, munthu ayenera kukana apa, kuchuluka kwa mchere patsiku sikungopitirira magalamu atatu kapena asanu. Ndikofunikira kuphika chakudya chopanda mafuta ndikuwonjezeranso chokonzeka chopangidwa ngati kuli kofunikira. Kodi ndikofunikira bwanji kuchepetsa kuchuluka kwa mchere? Chowonadi ndi chakuti zimathandizira kusunthika kwa madzimadzi m'thupi la munthu, ndipo izi zimapangitsa kukulitsa katundu pazombo ndi pamtima. Ndikulimbikitsidwanso kuchepetsa kumwa kwa madzi okwanira lita imodzi ndi theka patsiku kuti muchepetse kwamikodzo ndi mtima.
Koma kumwa mowa kuyenera kusiyidwa kwathunthu, makamaka kuchokera ku mowa wamphamvu. Komabe, madokotala amalangizira kumwa asanagone pafupifupi mamiliyoni 50-70 a vinyo wofiira (zachilengedwe), ngati palibe zotsutsana. Vinyoyo amakhala ndi ma flavonoids, omwe amadziwika chifukwa cha zinthu zawo antioxidant. Amateteza mitsempha yamagazi kuti iwoneke ngati ma cholesterol plaque. Kusuta, m'malo mwake, ndizoletsedwa.
Odwala omwe ali ndi kunenepa kwambiri, choyambirira, ndikofunikira kuti abwezeretsenso kulemera. Chowonadi ndi chakuti mafuta ochulukirapo ndi chimodzi mwazofunikira komanso magwero a cholesterol "yoyipa", kuwonjezera apo, imapereka katundu wowonjezera ndipo imalepheretsa kugwira ntchito kwa mitsempha yamagazi ndi mtima. Chifukwa chake, kuchepetsa thupi ndikofunika kwambiri.
Mukamadya, maziko a mndandanda ndi masamba ndi zipatso zatsopano, zokhala ndi mavitamini a B, komanso C ndi P, magnesium ndi mchere wam potaziyamu. Mavitamini awa amateteza makoma amitsempha yamagazi, ndipo magnesium ndi potaziyamu zimakhudzidwa ndi phokoso la mtima.
Mafuta ophikira azisintha mafuta azinyama kuti azitha.
Mafuta ophikira alibe cholesterol, kuphatikiza apo, amathandizira makoma amitsempha okhala ndi mavitamini ambiri ngati E, omwe ali antioxidant wabwino.
Zakudya zina kuti muchepetse cholesterol
Zochizira atherosclerosis, zakudya zopanda mafuta a cholesterol zimapangidwanso. Zimatengera kupatula pa zakudya za zakudya zopatsa mafuta m'thupi zilizonse. M'malo mwake, menyu amadzaza ndi zinthu zomwe zimathandizira kuchepetsa "cholesterol" yoyipa ". Chifukwa chake, ndi zakudya zopanda mafuta a cholesterol, menyu tsiku lililonse liyenera kuphatikizapo: zipatso ndi ndiwo zamasamba, nsomba (nyanja yokha), nyama (kokha nkhuku kapena nyama yamphongo), nyanja kale (yam'chitini kapena yozizira) ndi tiyi wobiriwira.
Mtundu wina wamankhwala othandizira kudya ndizakudya zochepa za cholesterol. Ntchito yake yayikulu ndikukonzanso thupi lonse, kutsegulidwa kwa ma capillaries komanso kuyeretsa kwamakoma a zipani za cholesterol zopangidwa. Ndi chakudyachi, zakudya zomwe zimakhala ndi mafuta komanso cholesterol yambiri sizipezeka muzakudya. Ndikofunikira kwambiri kuchepetsa thupi mwachilengedwe pang'onopang'ono, ndipo ndiye othandizira kwambiri, monga chakudya.
Kusiyana pakudya kwa akazi ndi amuna azaka zosiyana ndikochepa, komabe. Kodi pali kusiyana kotani? Ngati tizingolankhula za oimira ogonana amphamvu, ndiye kuti cholesterol yawo imakula pazaka 20-50, ndiye kuti imachepera kapena kusiya kwathunthu. Oyimira amuna ogonana osachepera zaka 50, kuchuluka kwa mankhwalawa kumawonjezeka nthawi zina, kumayamba kufika pazizindikiro za amuna pokhapokha atayamba kusamba.
Kodi ndi zakudya zamtundu wanji zomwe ziyenera kutsatiridwa ndi abambo? Pazakudya za tsiku ndi tsiku zomwe zimakhala ndi cholesterol kuposa momwe zimakhalira, muyenera kuchotsa zakudya zamkaka ndi mbale, zomwe zimagwiranso ntchito ndi nsomba, nyama, zakudya zamzitini ndi masoseji. Ndikwabwino kukana kudya mwachangu komanso zakudya zosavuta osati kokha kwa odwala omwe ali ndi cholesterol yapamwamba "yoyipa", komanso anthu athanzi. Zinthu zomwe zimapangidwira cholesterol ziyenera kukhala ndi potaziyamu, fluoride, ndi phosphorous.
Amuna nthawi zonse amafuna maapulo, malalanje, tomato, walnuts, ndi uchi muzakudya zawo.
Kusiyana pakati pa zakudya zachikazi ndi zazimuna
Chakudya cha sabata iliyonse chimakhala ndi masamba, omwe amayenera kudya katatu kapena kasanu patsiku, kuwonjezera apo, zakudya ziyenera kukhala zosiyanasiyana. Zomwezo zimapezanso zipatso zatsopano. Zakudya za nsomba ndi nyama ziyenera kudyedwa tsiku lililonse, ndipo zakudya zamkaka ziyenera kudyedwa tsiku lililonse.
Yafika nthawi yoti tiganizire zoyambira za zakudya za amayi. Choyamba ziyenera kukumbukiridwa kuti kugwiritsa ntchito njira zakulera zamkamwa kumawonjezera chiopsezo pakupatuka kwa cholesterol kuchokera ku chizolowezi. Kugonana koyenera kumatha kusinthana ndi zakudya zamasamba. Ngakhale, zakudya zimayenera kuphatikiza nsomba ndi nyama. Cholinga chachikulu ndikuti kupatsa thanzi chakudya chathunthu. Valani masaladi ndikuphika zakudya zizikhala mumaloko kapena mafuta azitona.
Sikuti amuna ndi akazi okha ndi omwe amagwira ntchito pakugawa zakudya, chizindikiro china chofunikira chomwe chimafunikira njira yapadera yokhudzana ndi zakudya ndi zaka. Kuphatikiza pazomwe zidatchulidwa kale, okalamba ayenera kuyang'ana kwambiri pazakudya zomwe zimakhala ndi ascorbic acid ndi fiber. Ndipo nyama zosuta ndi zakudya zachangu siziyenera kusiyidwa kwathunthu ndi mndandanda wazakudya zomwe anthu a mibadwo yonse amakhala nazo.
Pambuyo pa zaka 50, nsomba zamafuta ochepa, nkhuku, mbewu za fulakesi ndi adyo ziyenera kuphatikizidwa pamndandanda wazosankha.
Masamba, zipatso ndi zipatso zimatha kutsitsa LDL. Izi ndi mitundu yonse ya kabichi, kaloti, phwetekere, zitsamba, maapulo, sitiroberi, mabulosi abulu, malalanje ndi mphesa zofiira.
Zosankha zachitsanzo za sabata
Zakudya zomwe zimalimbikitsidwa ndi cholesterol yayikulu mwa amayi ndi abambo ziyenera kupangidwa mwa njira zomwe zafotokozedwera.
Kuti chakudyacho chikhale chokwanira panthawi ya chakudya, tikulimbikitsidwa kuti mupange zakudya kwa masiku angapo nthawi imodzi.
Njira yabwino kwambiri yopangira mapulogalamu ndi sabata.
Mukamalemba zakudya za tsiku limodzi, zitha kuwoneka motere.
Chakudya cham'mawa choyamba:
- oatmeal yophika m'madzi kapena mkaka wothira madzi, nyama yophika, uvuni wowotchera, mazira owiritsa (puloteni yekhayo), tiyi wobiriwira;
- nsomba zowira, phala la barele, saladi, wopanda shuga;
- Buckwheat, masamba saladi, yophika nkhuku yoyamwa (wopanda khungu), rosehip tiyi.
Chakudya cham'mawa chachiwiri:
- Yogurt yopanda shuga, zipatso zouma.
- Tchizi chamafuta ochepa, apulo.
- Saladi ya Apple ndi karoti.
Chakudya chamadzulo:
- mphodza, dzungu msuzi puree (njira yapamwamba), kuwaza;
- msuzi wa tirigu, mbatata yophika ndi uvuni, nsomba;
- ma nyama, nyemba zophika, borsch ndi nyama pa msuzi wamafuta ochepa.
Zovuta:
- Zipatso, khofi;
- Tchizi tchizi, tiyi wobiriwira;
- Mtedza.
Chakudya chamadzulo:
- phala lopangidwa ndi mkaka, tiyi wa zitsamba;
- saladi wa masamba (wopanda wowawasa kirimu), nsomba;
- nyama yophika ndi pasitala;
- kefir wotsika mafuta.
Belu loyamba lowopsa la mitsempha ya atherosulinosis yomwe ikubwera ndi nkhani ya cholesterol yayikulu. Ndi matenda amtunduwu, zolembera zimapangidwira pamatumbo, ndikupanga mawonekedwe a mitsempha, ndipo izi zimakhudza kuwoneka kwamavuto ndi magazi. Mavuto owopsa kwambiri ndikubowoleza mtima ndi sitiroko.
Mafuta ambiri a plasma cholesterol angayambitse matenda a ubongo. (Zizindikiro - mavuto ammaso, chizungulire, kusowa tulo, kuchepa kwa magazi ndi kusokonezeka kwa malingaliro) komanso matenda oopsa.
Cholinga chazakudya zochiritsira ndikuchepetsa LDL mpaka ma moles asanu pa lita imodzi kapena kuchepera. Kuti musadzayambenso, muyenera kukayezetsa, kukayang'ana mafuta anu m'magazi ndikukhala ndi moyo wathanzi. Mukamaliza kudya, ndikofunikira kuti musasinthe zakudya.
Njira yabwino ndiyakuti nthawi zonse muzitsatira boma lotere ndikubwezeretsanso kulemerako, chifukwa kulemera kwamphamvu kwamthupi kumapangitsa kuti magazi ayambe kuthamanga ndikusokoneza ntchito ya minofu ya mtima. Komanso, musapeputse kufunika kwa masewera, ichi ndi chida chothandiza kwambiri pochiritsa mafuta m'thupi komanso kulimbitsa thupi lathunthu. Ngati mukusamalira thanzi lanu ndikukhala ndi njira zodzitetezera, mutha kufulumizitsa njira yothandizira mankhwalawa ndikupewa kuchitika mobwerezabwereza.
Momwe mungadyere ndi cholesterol yayikulu yamafotokozedwe mu kanema munkhaniyi.
