Kuchuluka kwa plasma cholesterol ndi belu lochititsa mantha lomwe muyenera kulisamalira ndikuchita zinthu zoyenera kuti muchepetse kukula kwa matenda monga atherosulinosis.
Zimapangitsa kuti pakhale kusiyana pakati pa otsika osalimba a lipoproteins ("oyipa" cholesterol) ndi apamwamba ("abwino"). LDL cholesterol ili ndi mphamvu ya atherogenic, zomwe zili pamwamba pazachilendo zimachulukitsa ngozi ya mtima ndi mtima.
Zakudya zina zimatha kuwonjezera cholesterol yayikulu kwambiri, yomwe thupi limafunikira. Ngati mungayike bwino mndandanda, ndiye kuti zotsatira zake sizikhala zazitali komanso pakapita nthawi osanthula kuti azitha kusintha. Tiyeni tiwone mwatsatanetsatane zomwe ndizomwe zimayenera kudyedwa ndi mafuta ambiri, omwe ali ndi zotsutsana.
Kuti mukhale ndi thanzi, munthu ayenera kudziwa zoyenera kudya komanso kuchuluka kwa mafuta ambiri. 60% yazakudya zonse ziyenera kuperekedwa kwa masamba ndi zipatso (pafupifupi magalamu 400, pomwe gawo limodzi silimasinthika), komanso mbewu monga (200 gramu). Simuyenera kulola kuti muzimva kumva kuti mukumva njala, chifukwa, nthawi ndi nthawi ndi bwino kumangodzikakamiza ndi zipatso.
Menyuyi iyeneranso kukhala ndi nsomba zamafuta ochepa, nkhuku, kalulu ndi nyama ya nkhuku, komanso nyama yodala imaloledwa. Kuchuluka kwa mchere m'mbale muyenera kukhala ochepera.
Ma Leamu athandizira kuchotsa mafuta m'thupi m'thupi. Izi zimatheka chifukwa cha kuchuluka kwa mitundu yambiri ya fiber mu zinthu izi. Mwa kuchuluka kwa mapuloteni, nyemba zimatha kulowa m'malo mwa nyama.
High cholesterol imakonda kukhudza anthu omwe ali ndi matenda a chithokomiro komanso ziwalo zamkati, monga hypothyroidism, shuga komanso kunenepa kwambiri. Zakudya zamankhwala ziyenera kuyikidwa payekhapayekha pamatenda, omwe ndi omwe ali oyamba. Chifukwa chake, ndi cholesterol chizindikiro chokwera kuposa chachilendo pa matenda a impso, muyenera kutsatira zakudya Na. 7. Zimakhazikitsidwa pakuchepetsa kuchuluka kwa madzi ndi mchere womwe umamwetsa, komanso kupatula zakudya zomwe zimakhala ndi cholesterol - ubongo, chiwindi, impso ndi mazira a mazira.
Osati zakudya zoyenera zokha zomwe ziyenera kukhala pamtima wolimbana ndi cholesterol yayikulu. Zotsatira zabwino, zolimbitsa thupi ndizofunikira. Njira yophatikizidwa ngati imeneyi sidzangokulitsa mayesowo, komanso kuchepetsa kunenepa, kuti munthu azimva bwino komanso owoneka bwino.
Nthawi yapakati, kukula kwa cholesterol kumatha chifukwa cha zifukwa zosiyana. Zimaputa katundu wa chinthu ichi kuti apange mahomoni. Mwachitsanzo, kuti mwana akhanda kukula bwino, kupangika kwa mahomoni a steroid mthupi kumachuluka, zomwe zimapangitsa kuchuluka kwa cholesterol kosalephera.
Pankhaniyi, zakudya za mayi woyembekezera ziyenera kuvomerezedwa ndi adokotala.
Ngati mulingo wa chinthu ndi wokwera kuposa wabwinobwino, muyenera kutsatira zakudya zabwino. Nkhuku ndi nyama ziyenera kusankhidwa mitundu yamafuta ochepa, musanaphike, ndikofunikira kuchotsa khungu ndikudula mafuta. Popeza zakudya zotsutsa-cholesterol zimakhazikitsidwa ndi kuletsa mafuta, ndibwino kuwira nyama, kapena kuphika mu uvuni osayamba kumayenda ndi mayonesi kapena kirimu wowawasa. Monga mbale yam'mbali, kuphika masamba. Koma njere zodziwika bwino ndizoyenera kudya m'mawa, mwachitsanzo - mpunga wa bulauni, buckwheat kapena oatmeal.
Masamba oterewa amathandizira kutsitsa cholesterol: kabichi ya mitundu yonse yotheka, kukoka, kaloti, cormorants, dzungu. Mutha kuphika masaladi ndi masamba abwino komanso nyengo ndi nandolo zobiriwira. Mlingo wololedwa masamba tsiku lililonse umachokera ku magalamu 400.
Powonjezera mbale yophika, ndibwino kugwiritsa ntchito mafuta a masamba, koma onetsetsani kuti mwayamba kupota. Mafuta a Flaxseed, omwe ndi mtsogoleri malinga ndi mphamvu ya mafuta acids a omega-3 omwe amachititsa kuti pakhale ma lipids athanzi, akhoza kulimbikitsidwa.
Mutha kuchepetsa cholesterol yamagazi pobweretsa mitundu yamafuta kwambiri mumenyu a nsomba zam'nyanja. Zakudya zamtundu monga hake ndi pollock ndizovomerezeka.
Mkate wathanzi wopangidwa kuchokera ku ufa wa rye ndi chinangwa. Monga zakudya, ndibwino kugwiritsa ntchito mkate wopanda yisiti.
Monga zakumwa, tiyi wobiriwira ndi khofi zimakhala zothandiza, osati zamphamvu kwambiri, mutha kuwonjezera mkaka pang'ono ngati mukufuna, koma ndibwino kukana shuga.
Masipuni a zipatso ndi timadziti ta masamba timakhalanso othandiza.
Ngati munthu ali ndi cholesterol yambiri "yoyipa" yapamwamba m'magazi, zakudya ziyenera kuwunikiranso.
Amafunikira kukana, kapena, pazowopsa, kuchepetsa kugwiritsa ntchito zinthu zingapo.
Muyenera kudziwa zomwe zakudya zingathe kudyedwa pang'ono, zakudya izi ndizophatikiza:
Mazira. Ndikosatheka kupatula mazira pachakudya, chifukwa ali ndi zinthu zotsutsana ndi cholesterol. Sabata iyenera kukhala ndi zidutswa zitatu, kukumbukira mazira omwe amagwiritsidwa ntchito kuphika mbale zina.
Zopangira mkaka, ziyenera kukhala zopanda mafuta kapena zopanda mafuta. Mwachitsanzo, tchizi tchizi chokhala ndi mafuta a 5% kapena 0%, ndi mkaka - osapitirira 1.5%. Zowotcha mkaka wowonda ziyenera kudyedwa malinga ndi mfundo yomweyo - kefir 1% kapena 0% mafuta.
Batala. Chikhalidwe chazomwe zimagwiritsidwa ntchito patsiku ndi supuni ziwiri zopanda pamwamba, zomwe zimakhala zofanana ndi masangweji awiri. Simungasiye kugwiritsa ntchito mankhwalawa chifukwa mumakhalanso ndi zotsutsana ndi cholesterol.
Tchizi Zinthu zovomerezeka zamafuta zili 30% palinso. Mitundu monga Brynza, Adyghe, Suluguni, Ossetian ndi Baltic tchizi ndizoyenera.
Zakudya zam'nyanja. Mutha kudya zamafuta ochepa, nkhanu ndi nyemba. Nsomba zamafuta ochepa zimatha kusenda, kuphika supu kuchokera pamenepo kapena mwachangu mu mafuta a masamba.
Ng ombe yokhala ndi mafuta ochepa, mwanawankhosa ndi ham.
Mtedza. Ndikulimbikitsidwa kuti muphatikize pang'ono pistachios, mtedza ndi hazelnuts mu zakudya.
Zakudya zoletsedwa zomwe siziyenera kuphatikizidwa pamenyu ndizophatikizira:
- impso ndi chiwindi;
- nyama ya nkhumba;
- nyama ya bakha;
- soseji ndi nyama zinzake zosuta;
- caviar, chiwindi cha cod, nsomba zamafuta;
- margarine;
- kirimu, kirimu wowawasa wokhala ndi mafuta ambiri okhathamira ndi tchizi cha kanyumba;
- shopu ketchup ndi mayonesi;
- mafuta amadzi oundana;
- maswiti - chokoleti, mankhwala okhala ndi zonona, komanso kuchokera ku batala kapena makeke a puff.
Mukamaphika mbale zoyambirira, simungagwiritse ntchito broths nyama, soups ayenera kukhala azinyama. Ngati ndizovuta kwambiri kuzolowera supu zoterezi, kupatula, mutha kugwiritsa ntchito msuzi wachiwiri wopanda mafuta.
Kuchuluka kwa mbatata kuyenera kukhala kochepa.
Ndi cholesterol yochuluka kwambiri, muyenera kudya kuti thupi lilandire zochuluka za zakudya zomwe zimakulitsa kuchuluka kwa cholesterol yabwino.
Nthawi yomweyo, amafunika kuchepetsa kumwa kapena kuchotsera kwathunthu zakudya zomwe zimakhala ndi cholesterol yoipa muzakudya.
Zoyenera, zakudya za tsiku ndi tsiku ziyenera kugawidwa m'magawo a 5-6.
Zosankha zachitsanzo za munthu yemwe ali ndi cholesterol yayikulu mthupi zitha kuwoneka motere:
- Chakudya cham'mawa chitha kukonzedwa kuchokera ku oatmeal, buckwheat (gawo 100-150g) ndi kuwonjezera kwa mafuta a azitona, nyama ya omele ndi tiyi ndizoyeneranso.
- Chakudya chachiwiri ndi tchizi tchizi cha mafuta ochepa; masamba okhala ndi zitsamba, okolere mafuta; zipatso - maapulo, mapeyala kapena ma tangerine.
- Chakudya chamasana, balere ya chakudya ndi msuzi wamasamba, masamba otetemera a nsomba kapena nkhuku, ndi compote ndizoyenera.
- Pazakudya zam'mawa, mutha kukhala ndi chithunzithunzi cha mkate ndi chinangwa ndi kumwa 250 ml ya rosehip decoction.
- Chakudya chamadzulo chingaphatikizepo mbatata, masamba amatha kuphika kapena kuwiritsa; Komanso zimayenda bwino ndi nsomba zowedza; onjezerani saladi wa masamba ndi zitsamba zozikika ndi mafuta aufuta; osokoneza; tiyi kapena msuzi wa phwetekere.
- Chakudya chomaliza chiyenera kukhala chosavuta, mutha kumwa kapu ya kefir yamafuta ochepa.
Pali zinthu zambiri zofunika kuziganizira mukamagula zinthu. Ndikwabwino kusankha chimanga chofufumitsa kuchokera ku mbewu zosagulitsidwa (oats, mpunga wa bulauni, buckwheat). Gulani zinthu zophika buledi kuchokera ku ufa wa wholemeal.
Anthu omwe alibe zotsutsana amatha kusala kudya. Izi ndizothandiza makamaka kwa iwo omwe amafunafuna kuchepa thupi. Kusala kudya kokhala ndi cholesterol yambiri kumatha kukhala kochokera ku tchizi tchizi kapena maapulo.
Pa tsiku la curd muyenera kudya magalamu 500 a kanyumba tchizi ndikumwa pafupifupi mamililita 600 a mkaka wopanda mafuta kapena kefir. Kuchokera ku tchizi tchizi, mutha kuphika makeke a tchizi, casserole kapena kuwononga osasinthika. Zakudya izi zimalimbikitsidwa kuti zigawidwe mu zakudya zisanu.
Tsiku losala la apulo ndilotchuka kwambiri. Kuti muchite izi, muyenera kilogalamu imodzi ya zipatso. Ayenera kudya tsiku lonse, kugawa magawo asanu. Kuphatikiza pa zipatso patsiku lino, mumatha kudya nyama yophika kuchuluka kwa magalamu 100 kapena tchizi chaching'ono chodyera masana kapena chakudya chamadzulo, ndikumwa 400 ml ya tiyi ya rosehip. Musanaganize za tsiku losala kudya, ndibwino kukaonana ndi dokotala kuti musamachotsere zotsatira zoyipa.
Akatswiri odziwa ntchito zodzikongoletsa ndi akatswiri azakudya atulutsa zakudya zosiyanasiyana zomwe zimatha kudyedwa pamaso pa cholesterol malo mu ziwiya ndi mitsempha.
Zakudya za zakudya zimakoma kwambiri ndipo zimalimbikitsidwa pamaso pa kuphwanya njira zamafuta kagayidwe.
Maphikidwe ambiri omwe operekedwa ndi akatswiri azakudya amadziwika kwa mayi aliyense wapakhomo. Tiyeni tiwalingalire mwatsatanetsatane.
Yophika nkhuku pachifuwa. Nkhuku yatsopano iyenera kumenyedwa pang'ono, kukongoletsedwa pang'ono mkaka ndi kuwonjezera kwa adyo ndi zonunkhira kuti mulawe. Kenako, ikani nyama mu mawonekedwe, kuphika mpaka yophika ndi mchere musanayambe. Chifuwa chophika chimayenda bwino ndi masamba atsopano.
Nkhuku Yamafuta. Firimu la nkhuku amayenera kudulidwa mutizidutswa tating'ono, kuyikamo sosepani ndikuyika mbale. Muthanso kuwonjezera nyemba zobiriwira (300g) ndi zonunkhira ku nyama. Thirani mbale yomalizidwa ndi mafuta a maolivi, onjezani miyala yazonenepa, makamaka mwatsopano ndi mchere. Ndikulimbikitsidwa kupaka mbale mwachikondi.
Lilime lophika. Lilime la ng'ombe liyenera kutsukidwa ndikuwaphika. Onjezani kaloti ku msuzi, ndi mphindi 10 musanaphike, peppercorns, masamba a bay ndi cloves anayi la adyo. Malilime akangophika, ndikofunikira kuti mudzaze ndi madzi ozizira, izi zimapangitsa khungu kusuluka. Pakani mankhwala omalizidwa ndi tsabola ndi adyo, onjezani amadyera.
Nyemba puree. 300 g nyemba zoyera ziyenera kuwiritsa, ndiye kukhetsa madzi ndikupukuta kudzera mu sume. Pambuyo pozizira, muzimenya mbatata zosenda ndi foloko, zokometsera ndi mafuta a masamba ndipo ngati mukufuna, mandimu. Nyengo ndi mchere ndikusakaniza ndi anyezi wosankhidwa.
Biringanya wa biringanya. Timatenga 500 g wa biringanya, kuphika kapena kuphika mpaka zofewa, kuchotsa khungu ndikusiya ndiwo zamasamba kuti zizikamo madziwo. Chepetsa thupi. Timaphika anyezi 1 ndi kuwira mopepuka m'mafuta a maolivi, kenako kuwonjezera tomato 2-3, biringanya zamkati ndikuphika mpaka wandiweyani. Mapeto ake, nyengo ndi viniga, mafuta a maolivi, adyo wosweka, parsley ndi mchere.
Zakudya zonse zomwe zimakonzedwa molingana ndi maphikidwe omwe amafunidwira ndizotchuka ndipo zimatha kukongoletsa tebulo lililonse.
Ndi zakudya ziti zomwe zimathandizira kuti cholesterol igwiritsidwe ntchito ndi akatswiri mu kanema munkhaniyi.
