Ndi zakudya ziti zomwe zimakhala ndi cholesterol yambiri?

Cholesterol ndi mowa wamafuta womwe umapangidwira nyama. Chifukwa chake, chinthucho chimapangidwa m'thupi la munthu, makamaka m'chiwindi. Zakudya zachilengedwe sizikhala ndi organic organic.

Popanda cholesterol, kugwira ntchito kwakuthupi kwamthupi ndikosatheka. Mankhwala ndi gawo limodzi lamatumbo am'mimba, amaphatikizidwa pakupanga mahomoni ogonana ndi corticosteroids obisalira mu adrenal cortex.

Mafuta amafuta amapanga zovuta ndi mchere, ma acid ndi mapuloteni, ndikupanga lipoprotein yotsika komanso yapamwamba. Cholesterol ya LDL imathandizira kufalikira thupi lonse, imakhala yowopsa ikasamutsa zinthu zambiri m'maselo momwe amafunikira. Izi zimabweretsa kuwonekera kwa atherosulinosis ndi mtima pathologies.

HDL imatulutsa cholesterol kuchokera ku minofu kupita kuchiwindi, momwe imawonongeka ndikusiya thupi limodzi ndi bile. Ma lipoproteins otsika kwambiri amawonedwa ngati zinthu zofunikira zomwe zimalepheretsa mawonekedwe a mtima ndi mtima. Koma chifukwa chiyani ma LDL ovulaza angapangike ndipo cholesterol imakhala ndi chiyani?

Zimayambitsa High Cholesterol

Chochititsa chachikulu chomwe chikuwonjezera cholesterol yathunthu m'magazi ndi kusowa kwa zakudya. Munthu akamadya zakudya zambiri zomwe zimakhala ndi mafuta osakwaniritsidwa, ndiye kuti pakapita nthawi adzapezeka kuti ali ndi hypercholesterolemia.

Cholesterol wamba achilengedwe amakhala mpaka 5 mmol / L. Ngati mulingo ukukwera mpaka 6.4 mmol / l, ndiye kuti izi zimawerengedwa kuti ndi chifukwa chachikulu chobwerezera chakudya chonse.

Kutengera zakudya zapadera, cholesterol imatha kuchepetsedwa mpaka 15%. Cholinga chake chachikulu ndi kudya zakudya zochepa zamafuta a nyama.

Kutengera ndi kuwopsa kwa hypercholesterolemia, kugwiritsa ntchito mafuta a cholesterol kumachotsedwa pang'ono kapena kotheratu pamenyu. Kuphatikiza apo, kudya koteroko kumathandizira kuti muchepetse mapaundi owonjezera, omwe amafunikira kwa odwala matenda ashuga omwe ali ndi mtundu wodziyimira pawokha wa insulin, omwe nthawi zambiri akuvutika ndi kunenepa kwambiri.

Pofuna kupewa kufinya kwa ziwiya zokhala ndi ma atherosselotic plaque ndikuchepetsa ndende ya LDL m'magazi, zakudya za cholesterol ziyenera kutsatiridwa kwa miyezi osachepera 3-5.

Mfundo zazikuluzikulu za kadyedwe ndi izi:

1. Kuchepetsa zakudya zonse zopatsa mphamvu (kudya zakudya zamafuta ochepa).
2. Kukana mafuta nyama ndi mowa, makamaka mowa.
3. Zakudya zamchere zochepa (mpaka 8 g patsiku).
4. Mawu oyamba azakudya za tsiku ndi tsiku zamafuta ndi masamba.
5. Kukana zakudya yokazinga.

Mlingo wa kuletsa kwa mafuta okhala ndi cholesterol umatengera kuopsa kwa hypercholesterolemia. Mu magawo oyamba a matendawa, mutha kudya mpaka 300 g yazinthu zanyama patsiku. Ndipo ngati zizindikiro za cholesterol ndizokwera kwambiri, ndiye kuti zosaposa 200 mg za cholesterol ziyenera kudyedwa patsiku.

Ndikosavuta kudziwa kuti pali mafuta ochulukirapo bwanji mu chakudya. Kuti muchite izi muyenera kugwiritsa ntchito mndandanda ndi matebulo apadera.

Kapolo, nyama ndi mkaka

Monga tafotokozera pamwambapa, zakudya za nyama zimatha kukweza cholesterol yambiri. Chifukwa chake, ziyenera kudyedwa pang'ono.

Chifukwa chake, nsomba imakhala yathanzi, koma ilinso ndi mowa wamafuta. Cholesterol yochuluka imapezeka mu carp (280 mg pa 100 g), mackerel (350), stellate sturgeon (300). Mwa cholesterol zam'nyanja zomwe zimapezeka mu caviar ofiira (300), squid, (267), eel (180), oysters (170).

Simuyenera kudya kawirikawiri pollock (110), hering'i (95), sardines (140), shrimp (150). Ndikwabwino kuti mupangitse kukonda nsomba (60), trout (55), chipolopolo (52), chilankhulo ndi chilankhulo (50), nsomba zazinkhanira (45), kavalo mackerel (40), cod (30).

Ngakhale kuti nsomba imakhala ndi cholesterol yambiri, madokotala ndi akatswiri azaumoyo amalimbikitsa kuti azibweretsa zakudyazo kawiri pa sabata.

Kupatula apo, nsomba zam'madzi zimathetsa mavuto a metabolic ndikudzaza thupi ndi mafuta othandiza acid, omwe amafanana ndi kuchuluka kwa HDL ndi LDL.

Cholesterol chochuluka chomwe chimapezeka mu mafuta a nyama:

Kutengera ndi zomwe zili patebulopo, zikuwonekeratu kuti ndibwino kudya nyama zopanda mafuta. Komanso, ziwalo zomwe kulibe mafuta ndi khungu.

Payokha, ziyenera kunenedwa za mazira. Mapuloteni mulibe cholesterol, koma mu 100 g ya Turkey yolk pali 933 mg ya zinthu zovulaza, tsekwe - 884 mg, zinziri - 600 mg, nkhuku - 570 mg, nthiwatiwa - 520 mg.

Komabe, kafukufuku wambiri wasonyeza kuti mwa anthu omwe amadya dzira limodzi patsiku osapitilira kanayi pa sabata, kuchuluka kwa cholesterol m'magazi sikukula. Kupatula apo, yolk samalola mamolekyulu amafuta a lecithin kuti adziwike m'magazi ambiri. Kuphatikiza apo, mazira amatulutsa kagayidwe ka lipid, kumachulukitsa mulingo wa HDL, womwe umathandizira kubwezeretsanso kwamitsempha yama cell.

Mkaka wonse suvulaza ndi hypercholesterolemia. Koma simungagwiritse ntchito molakwika, chifukwa 100 ml ya zakumwa imakhala ndi 23 mpaka 3.2 ml ya mowa wamafuta. Ndipo mkaka wa mbuzi umakhala ndi 30 ml ya LDL.

Komanso cholesterol yoyipa yopangidwa mumkaka imatha kuvulaza ngati idyedwa pafupipafupi:

• Tchizi cholimba (kirimu, Chester, Gouda) - 100-114 mg wa cholesterol mu magalamu 100;
• Kirimu wowawasa 30% - 90-100;
• Kirimu tchizi 60% - 80;
• Batala - 240-280.

Anthu odwala matenda ashuga omwe ali ndi hypercholesterolemia ayenera kukhazikitsa zakudya zama mkaka zotsika zomanga thupi ndikutsatira zinthuzo. Izi ndi tchizi tchizi (40-1), yogati (8-1), kefir 1% (3.2), Whey (2), tchizi cha nkhosa (12).

Bzalani zakudya

Zomera ndizothandiza kwambiri polimbana ndi hypercholesterolemia, chifukwa zambiri sizikhala ndi cholesterol yoyipa pakupanga kwawo. Pa nthawi imodzimodzi, chakudya chamafuta, m'malo mwake, chimathandiza kuchotsa LDL mthupi.

Chifukwa chake, madokotala ndi akatswiri azakudya zamagetsi amalimbikitsa mwamphamvu kuchotsa mafuta a nyama ndi mafuta azamasamba. Chifukwa chake, mafuta a azitona, mpendadzuwa, ngwazi, ma sesame kapena chimanga mafuta amapezeka bwino ndi thupi.

Amakhala ndi mafuta a polyunsaturated fatty acid omwe amakhala ndi metabolid ya metabolidi komanso amalepheretsa kuyika kwa cholesterol pamakoma a mtima.

Mafuta ophika masamba ali ndi mavitamini (A, E, D), ma antioxidants omwe amaletsa kukalamba msanga.

Ngati mungalowe mafuta anyama ndi mafuta anyama, kuchuluka kwa LDL m'magazi kumatsika ndi 10-15%.

Zakudya zina zam'mera zomwe zimalimbikitsidwa kuti zizigwiritsidwa ntchito tsiku lililonse kwa hypercholesterolemia:

Malonda omalizidwa ndi otsiriza

Ndi hypercholesterolemia, ndikofunikira kusankha mosamala zakudya zophika. Chifukwa chake, sikulimbikitsidwa kudya msuzi wanyama wolemera ndi aspic. Ngakhale kuti mbalezi zimakhala ndi gelatin yathanzi, yomwe mulibe cholesterol, imakhala yovulaza thanzi, popeza imachuluka m'mafuta a nyama.

Madokotala amalimbikitsanso kuti hypercholesterolemia ichoke kotheratu nyama yamalonda yokoma. Inde, mu confectionery, kuwonjezera pa ufa, shuga, yopanda cholesterol, mafuta a trans, margarine kapena batala nthawi zambiri amawonjezeredwa.

Ngakhale kumwa pafupipafupi maswiti kumabweretsa kunenepa kwambiri, zomwe zimawonjezera mwayi wokhala ndi matenda a atherosclerosis. Ngati mukufunadi kudya mchere, ndi bwino kumadzichitira nokha marashi, saladi wa zipatso, uchi wokhala ndi fructose ndi uchi.

Komanso, anthu omwe akufuna kutsitsa cholesterol samalimbikitsidwa kudya zakudya zotsirizidwa (ma dumplings, ma-meatbark, zikondamoyo), zokhwasula-khwasula ndi chakudya chofulumira. Zakudya zotere nthawi zonse zimachulukitsa kuchuluka kwa lipoproteins otsika m'thupi. Ngakhale zinthu zomwe sizikhala ndi cholesterol, zimakakamiza chiwindi kuti chitsekere mafuta m'thupi.

Sosi zosiyanasiyana zimakhudzanso thupi. Zowopsa kwambiri zimaphatikizapo ketchup, mayonesi, bechamel, galandes, tartar, gravy yofanana ndi kavalidwe.

Zomwe zimatsitsa cholesterol m'magazi zafotokozedwa mu kanema munkhaniyi.