Cholesterol chachikulu ndi lingaliro lomwe limazololedwa ndi pafupifupi munthu aliyense wamkulu. Komabe sianthu aliyense amene amadziwa zomwe izi zimabweretsa. Nkhaniyi ifotokoza mwatsatanetsatane zakudya zomwe zimaloleza cholesterol, zomwe zingagwiritsidwe ntchito kutsitsa cholesterol ndi kusintha kwake, komanso zomwe siziyenera kuphatikizidwa.
Cholesterol ndi mtundu wina wamafuta, womwe ndi lipids. Imapezeka m'maselo amunthu aliyense. Kuchuluka kwa zinthu kumeneku kumapezeka m'chiwindi ndi muubongo. Cholesterol ndiyofunikira kwambiri kuti thupi liyigwire bwino ntchito, chifukwa imathandizira kuti pakhale nambala yofunikira ya maselo atsopano ndi mahomoni.
Pali mitundu iwiri yayikulu ya cholesterol, yabwino ndi yoyipa. Kuchulukana kwa cholesterol yabwino, ndipo yoyipa ndiyochepa poyerekeza ndi yomwe imawonjezera chiopsezo cha cholesterol plaque, zomwe zingayambitse kutsekeka kwa mitsempha yamagazi. Zodabwitsazi mtsogolo zitha kubweretsa kuwonekera kwa atherosulinosis, kugunda kwa mtima, sitiroko ndi matenda ena omwe amatha kukhala owopsa kwambiri pamoyo wamunthu.
Zolinga Zomwe Zingakulitse Cholesterol
Nthawi zambiri, cholesterol yambiri imapezeka mwa anthu onenepa kwambiri, chifukwa ali ndi cholesterol yochuluka kwambiri.
Monga lamulo, mutha kuchotsa zochulukirapo zake mothandizidwa ndi zakudya zoyenera, ndikuthandizira kuchepetsa thupi.
Kuphatikiza apo, cholesterol yokwera imatha kuyambitsa:
- kudya zakudya zamafuta nthawi zonse, monga yokazinga, masoseji osiyanasiyana, mafuta anyama, margarine ndi zinthu zina, kuphatikizapo batala, nyama yamafuta, yomwe ndi nkhumba, ingavulazenso thanzi;
- kusowa kwa moyo wogwira ntchito kumakhudzanso mawonekedwe a kunenepa kwambiri ndikuwonjezera mafuta m'thupi;
- Ukalamba ndi chinthu chinanso chomwe sichimakhudzidwa ndi kunenepa kwambiri kapena kudya zakudya zoyenera. Makamaka omwe atengeka ndi izi ndi azimayi, atayamba kusamba;
- matenda a mtima ndi mitsempha ya magazi pachimake kapena mawonekedwe;
- kusuta fodya ndi zizolowezi zina zoyipa zomwe zimachulukitsa kuchuluka kwa cholesterol;
- matenda osiyanasiyana a chithokomiro.
Zakudya zoyenera monga zonse zimathandizira kuti thupi lonse lizigwira bwino ntchito komanso kuchepetsa kuchuluka kwa cholesterol yoyipa m'magazi. Kuphatikiza apo, kagayidwe ka magazi ndi kayendedwe ka magazi kamakhala bwino.
Ngati cholesterol yakwezedwa, mungadye ndi kumwa chiyani
Monga tanena kale, kudya zakudya zoyenera kumathandiza kwambiri kuti pakhale mafuta m'thupi. Ndikofunika kusiya mafuta a nyama, kuzikonza ndi mafuta a masamba - azitona ndi mafuta ophatikizidwa amawonedwa ngati othandiza kwambiri.
Kuphatikiza apo, muyenera kudya pafupipafupi, koma pang'ono, zomwe zimachepetsa thupi.
Zowonjezera zomwe mukufuna:
- Phatikizani zipatso zambiri momwe mungathere m'zakudya, ndipo makamaka zimakhala zofunikira ndi fiber. Sichikhala chopanda pake kuwonjezera kuchuluka kwa masamba ndi zitsamba.
- Gwiritsani ntchito zakudya zam'madzi ndi mtedza pafupipafupi.
- Pewani kugwiritsa ntchito zokometsera komanso zamafuta, kuphatikiza misuzi, komanso maswiti.
- Chepetsani kugwiritsa ntchito mchere momwe mungathere.
- Musagwiritse ntchito zinthu zoyenera zokha, komanso njira zoyenera zophikira. Kuphika, ndibwino kugwiritsa ntchito kuwira, kutsitsa kapena kuphika. Njira ina yodziwika ndi yotentha.
- Phatikizani zamadzimadzi osiyanasiyana muzakudya zomwe zimapangitsa kuti mitsempha ya magazi ikhale ndi dongosolo logaya chakudya. Simuyenera kugwiritsa ntchito misuzi yogula chifukwa cha shuga wambiri.
- Kusuta fodya komanso mowa kuyenera kuletsedwa kotheratu.
Palinso zakudya zina zomwe ndizovomerezeka kuti zigwiritsidwe ntchito, ngati kuli kotheka, zimapangitsa kuti mafuta a cholesterol achuluke, pomwe njirayi sinali yofulumira monga momwe ingawonekere poyamba. Mbewu zosiyanasiyana, zomwe zimaphika pamadzi ndipo makamaka popanda mchere, zimawerengedwa kuti ndizothandiza kwambiri pazakudya. Ndikwabwino kuzigwiritsa ntchito tsiku ndi tsiku, koma ngati kuli kotheka, mbewu monga chimanga imasinthidwa ndi mitundu yolimba ya pasitala. Chachiwiri chofunikira kwambiri komanso chopindulitsa ndi mkate, pomwe si tirigu, koma rye ndipo koposa zonse ndi chinangwa. Ma cookie a Galette ndi ma crackers ndiwofunikanso ngati njira ina.
Ndikofunika kuphatikiza nsomba zamafuta m'zakudya monga gwero lalikulu la mapuloteni. Kuchokera ku nyama, m'malo mwake, mitundu yamafuta osakhala mafuta ndioyenera, mwachitsanzo, nkhuku, ng'ombe, kalulu ndi nkaka, pomwe ndizoletsedwa mwamphamvu kuti ziwike malonda awa. Mazira ayenera kupezeka muzakudya zochepa (zosaposa zidutswa ziwiri pa sabata) ndipo ndibwino kugwiritsa ntchito mapuloteni. Amaloledwa kudya zinthu zopangidwa mkaka, kuphatikizapo kirimu, tchizi, ndi zina zambiri, pokhapokha azikhala ndi mafuta ochepa.
Pakumwa, tiyi wamasamba obiriwira ndiye woyenera kwambiri, omwe amachotsa ziwiya zamatsamba ndikuti ndi chakumwa cha chakumwa. Mwachilengedwe, kuwonjezera shuga kwa iwo kumapangidwa kokhazikika ndipo ndibwino kusinthanitsa ndi uchi wochepa. Anthu omwe sangathe kulingalira za moyo popanda maswiti amatha kudya zipatso zouma, marmalade kapena marshmallows.
. Kuphatikiza pa tiyi wobiriwira, timadziti tambiri timagwiritsidwanso ntchito, koma osasungidwa. Monga njira, muthanso kumwa ma compotes ndi zakumwa za zipatso.
Zakudya zamafuta ochepa zomwe zimachepetsa
Mutha kuchepetsa cholesterol yoyipa ndi mtedza, makamaka ma amondi.
Amakhala ndi mapuloteni ammasamba ndi mafuta acids, omwe amakhudza bwino malo amitsempha yamagazi.
Chotsutsana chokha chingakhale kukhalapo kwa zinthu zomwe sizigwirizana.
Amathandizanso kutsitsa cholesterol:
- adyo ndi anyezi ndi chatsopano, chifukwa amathandizira kuonda magazi ndikuwongolera chitetezo chokwanira; kuphwanya lamulo ndikuphwanya magwiridwe antchito;
- zipatso zosiyanasiyana za malalanje mwanjira ya timadziti tatsopano tofinyidwa, mandimu amatha kuwonjezeredwa m'mbale zosiyanasiyana;
- kaloti ndi zipatso za karoti, komanso maapulo;
- chinangwa, chomwe chimayeretsa bwino ziwiya ndi chimbudzi, kuwonjezera apo, chimachotsa slag yowonjezera ndi cholesterol yoyipa;
- biringanya, zomwe zimathandiza kuti mtima uzigwira ntchito komanso mkhalidwe wamagazi, pomwe pali maphikidwe ambiri ophika masamba awa;
- udzu winawake ndi mitundu yosiyanasiyana ya amadyera.
Kuchiza komanso kupewa cholesterol yayikulu sikutanthauza kungogwiritsa ntchito zinthu zoyenera, komanso kuyendera dokotala pafupipafupi, kuphatikizapo kuyesedwa.
Kupewa Kwambiri kwa Cholesterol
Matenda aliwonse ndiosavuta kupewa kuposa kuwonongera nthawi ndi ndalama mukalandira izi. Cholesterol yapamwamba sichimachita chimodzimodzi, ndipo kugwiritsa ntchito zakudya zoyenera si njira yokhayo yolepheretsa.
Choyamba, ndikofunikira kusiya kusuta fodya komanso kugwiritsa ntchito zakumwa zoledzeretsa, zomwe ndizinthu zazikulu zoyipa zomwe zimakhudza mkhalidwe wamtima ndi wamagazi. Ngati ndi kotheka, mutha kulumikizana ndi akatswiri kuti muchotse zizolowezi izi. Kachiwiri, ndikofunikira kuti muchepetse thupi ndikuwongolera mtsogolo. Kuti muchite izi, tikulimbikitsidwa kuchita masewera olimbitsa thupi pafupipafupi, kutsatira chiwerengero cha zakudya 5, kuyenda mu mpweya watsopano, ndi zina zambiri. Ntchito ya Sententary imachulukitsa chiopsezo chowonjezera cholesterol. Chifukwa chake, zolimbitsa thupi ndizovomerezeka.
Pali matenda omwe amachulukitsa cholesterol. Pankhaniyi, muyenera kuyang'anira thanzi lanu nthawi zonse, kukayezetsa mayeso ndikuwunika momwe cholesterol yanu ilili. Izi zimachitika makamaka kwa okalamba, anthu onenepa kwambiri komanso matenda osachiritsika.
Kupsinjika ndi kupsinjika kopitilira muyeso kumatha kuyambitsa kusokonezeka kwa mahormoni ndikulemera kwambiri.
High cholesterol ndi zakudya kwa akazi
Zakudya zopangidwa moyenera zimakuthandizani kuti musinthe cholesterol ndikuisunga mwanjira yoyenera. Pali magome apadera pamitundu yazogulitsa ndi zomwe zimakhala cholesterol. Kutengera ndi matebulo awa, mayi aliyense amatha kudzipangira chakudya chokwanira cha tsiku lililonse. Mwachitsanzo, chakudya cham'mawa chimatha kukhala ndi mapuloteni awiri, komanso veal, phala la buckwheat ndi tiyi wopanda mphamvu. Chakudya cham'mawa chachiwiri kapena chakudya chamkati chitha kukhala ndi tchizi chopanda mafuta chopanda mafuta pamodzi ndi apulo.
Chakudya chamasana, imwani msuzi wamasamba ndi compote. Kudya kwamadzulo ndi kovuta kwambiri ndipo kumatha kukhala ngati chithaphwi chazitsamba, mwina chokhala ndi mphonje. Pa chakudya chamadzulo, tengani pang'ono masamba a saladi omwe amapaka mafuta amasamba, makamaka maolivi. Kuphatikiza apo, mutha kutenga nsomba zophika ndi mbatata ndi tiyi.
Zakudya zopatsa thanzi ndizofunikira kwambiri pakudya, chifukwa zimathandiza kuti musamadye kwambiri komanso kuti mukhale ndi njala yayikulu. Kutentha kwa zakudya zomwe zimagwiritsidwa ntchito kumatha kukhala kosiyanasiyana, kotentha komanso kozizira. Kuchepetsa zakudya zamchere ndi chimodzi mwazinthu zofunika kwambiri zokhala ndi zakudya zoyenera, ndipo kuchuluka kwa chinthu ichi sikuyenera kupitirira magalamu 5 patsiku.
Malinga ndi akatswiri ambiri azakudya, kuchuluka kwamadzi omwe amagwiritsidwa ntchito patsiku okhala ndi cholesterol yayikulu sayenera kupitirira malita 1.5, omwe amasintha ntchito ya mtima ndi chikhodzodzo.
High Cholesterol ndi Tchuthi
Munthu aliyense yemwe ali ndi cholesterol yayikulu amakumana ndi zovuta zina pamene tchuthi chimabwera, ndipo muyenera kudzipatula pakudya. Chofunikira kwambiri ndikusakhumudwitsidwa kwambiri ndi izi ndipo zimatenga modekha. Ngati cholesterol yolemekezeka ndi yayitali, ndiye kuti chithandizo chokwanira "chofunikira" chingafunike.
Kukhalapo kwa maphikidwe ochuluka kwambiri kumakupatsani mwayi woti muzidya osati moyenera, koma nthawi yomweyo ndizosangalatsa. Ngati pakufunika kuletsa okhwimitsa zinthu, mutha kugwiritsa ntchito intaneti, komwe mungapeze pafupifupi chilichonse, ndipo matebulo azinthu zothandiza amakupatsani mwayi wosankha mndandanda woyenera. Maulendo apaulendo amafunikanso kudziwonjezera komanso kudziletsa. Kuwonjezeka kwa kuchuluka kwa zochitika zolimbitsa thupi kukukulanso.
Chifukwa chake, titha kunena kuti kutsatira malangizo osavuta a zakudya kungachepetse mkhalidwe wa wodwalayo ndi cholesterol yotsika. Kuphatikiza apo, musaiwale kuti chithandizo chilichonse chimafunikira kukambilana ndi dokotala komanso kufotokozera za matendawa. M'tsogolomu, zidzakhala zofunikira kuti nthawi zonse muzitha kuyesedwa ndikuwunika momwe zinthuzi zilili. Ngati pakadali pano munthu ali ndi cholesterol milingo yocheperako, njira zodzitetezera sizingasokoneze, koma zimangoyambitsa kugwira bwino ntchito kwa thupi lonse.
Zomwe mungadye ndi cholesterol yayikulu zikufotokozedwa mu kanema munkhaniyi.
