Odwala omwe ali ndi chiopsezo cha mtima wam'matumbo, zovuta za metabolic komanso kuwonjezereka kwa cholesterol amayenera kuyang'anitsitsa mawonekedwe a chakudya. Zachidziwikire, kupatula mafuta pachakudya ndi cholakwika. Koma muyenera kusankha zakudya zamafuta zoyenera, poganizira mawonekedwe amomwe amapangira zamankhwala amtunduwu.
Chofunikira kwambiri m'khichini wa pafupifupi munthu aliyense ndi tchizi. Pazinthu zonsezi pamakhala kutsutsana kambiri pokhudzana ndi kuyambitsa kwake zakudya, zabwino komanso kwachilengedwe.
Ndi chisankho choyenera cha tchizi, odwala sangathe kupewa kulumpha mu mafuta m'thupi, komanso amakhutitsa thupi ndi mchere wofunikira, mavitamini ndi anti-atherogenic zinthu.
Tchizi chimapangidwa ndi mkaka wachilengedwe wamkaka wosiyanasiyana. Cheese cholesterol ndi chinthu chofunikira. Zikadapanda kuti, mankhwalawo sakadakhala ndi kukoma komweko ndi zakudya.
Kuphatikizidwa kwa tchizi zamitundu yosiyanasiyana
Cholesterol ndi gawo lachilengedwe la tchizi komanso zakudya zina zambiri.
Mwachilengedwe chake, cholesterol ndimadzi a hydrophobic - lipid.
Kuphatikiza apo, cholesterol imapangidwa mosiyanasiyana m'thupi la munthu. Koma, gawo lina la mamolekyulu a cholesterol liyenera kuchokera kunja.
Tchizi ndizothandiza kwambiri pamafuta ambiri athanzi, mavitamini ndi michere chifukwa cha kuchuluka kwa zakudya zachilengedwe.
Tchizi chabwino mumapezeka zinthu zambiri zophatikiza ndi zinthu zofunika monga:
- lipids;
- Mapuloteni
- mavitamini ndi michere;
- zingapo zofunika amino acid.
Zambiri zamafuta m'mataya onse ndizambiri. Pafupifupi, 40 mpaka 60 peresenti ya zinthu zouma. Chikhalidwe cha zinthuzi chimapatsa thupi chakudya chambiri komanso zopatsa mphamvu zambiri. Cholesterol imatha kuzungulira kwaulere konse mu seramu ndi kudziunjikira kwamkati.
Mitundu yosiyanasiyana ya tchizi imakhala yosiyanasiyana pamakhalidwe awo ndipo imalimbikitsidwa pazikhalidwe zosiyanasiyana za thupi. Muyezo wa "golide" wa zakudya ndi tchizi cholimba.
Ntchito ya tchizi mafuta m'thupi
Mamolekyu amatenga nawo mbali pakapangidwe kazinthu zopanga thupi, monga ma steroid mahomoni a adrenal cortex, mavitamini osungunuka a vitamini D ndi mahomoni ogonana achikazi ndi amuna.
Gawo lililonse la cell limayenera kukhala ndi cholesterol inayake chifukwa cha kukhulupirika kwake. Malinga ndi kafukufuku waposachedwa, njira za sodium ndi calcium zimatha kugwira ntchito kokha chifukwa chophatikizidwa ndi cholesterol. Ndi kuchepa kwa cholesterol, kusayerekezeka kumabuka m'thupi lanu.
Cholesterol ndi gawo lofunikira la ma asidi a bile omwe amathandizira kugaya chakudya.
Popeza tchizi chimakhala ndi ma amino acid, kugwiritsa ntchito kwawo tsiku ndi tsiku kumakhutitsa thupi ndi iwo. Ma amino acid ambiri sangapangidwe ndi thupi, chifukwa chake ayenera kuchokera kunja kuti azigwira bwino ntchito yama cell.
Tchizi zimakhala ndi amino acid zotsatirazi:
- Lysine.
- Valine.
- Phenylalanine.
- Leucine
Zinthu izi ndizofunikira mitundu yambiri ya kagayidwe, kutikita minofu kwathunthu, kaphatikizidwe ndi katulutsidwe ka mahomoni ndikusintha ntchito yanthawi yayitali yamanjenje.
Mitundu yabwino kwambiri ya tchizi
Mitundu yosiyanasiyana ya vitamini-mineral complexes imatengera tchizi zosiyanasiyana. Chofunika kwambiri m'migulu yambiri ya tchizi ambiri ndi calcium, phosphorous ndi sodium. Mwa mavitamini, mavitamini a gulu B ndi omwe akutsogolera.
Kugwiritsiridwa ntchito kwa zinthu zachilengedwe izi kumathandizanso thanzi. Koma kwa wodwala wambiri ma lipids atherogenic m'magazi, zofunikira zonse za tchizi zimapangidwa ndi mafuta ambiri. Kuti mumvetsetse ngati wodwalayo angadye tchizi, ndikofunikira kudziwa kuchuluka kwa mafuta m'thupi la tchizi komanso muntundu uliwonse.
Tchizi chopanda cholesterol kulibe. Koma kusankha chinthu chovulaza komanso chofunikira kwambiri ndizotheka molingana ndi mawonekedwe ena.
Ambiri mwa cholesterol onse amakhala ndi tchizi chofewa. Magalamu zana a tchizi chotere ali ndi ma milligram oposa 100 a cholesterol.
Tchizi zomwe zimakhala ndi mafuta ambiri zimakhala ndi cholesterol 100 pa magalamu zana a chinthu chouma.
Tchizi chosinthidwa chimakhala ndi mamolekyu ochepa a cholesterol, koma, mwatsoka, ndizowopsa zamankhwala zowonjezera.
Tchire lopanga tokha lili ndi kolesteroli wochepa. Kuchuluka kwa zotsalazo sikupita magalamu asanu pa magalamu zana a chinthu chouma.
Chisankho choyenera cha tchizi
Kusankha tchizi “cholondola” kwa wodwala wokhala ndi cholesterol yambiri si ntchito yovuta. Ngati cholesterol metabolism imayamba kusokonekera - funso lazakudya limapweteka kwambiri. Kuchokera pazomwe tafotokozazi, zikuwonekeratu kuti njira yothandiza kwambiri ndi tchizi yopangidwa kuchokera ku tchizi kunyumba. Kuphatikiza pa tchizi, pali zakudya zambiri zopezeka mu cholesterol, zomwe ziyenera kukumbukiridwanso.
Nthawi zina, odwala "adati" chidutswa chaching'ono cha tchizi chodyedwa kuti alumphe gawo lao cholesterol. M'mbuyomu, odwala adalongosola za nyama yokhala ndi mafuta, kirimu wowawasa ndi keke yopanga tokha. Chifukwa chake, ngati chakudya ndichoperewera, kachidutswa kakang'ono ka tchizi sikungavulaze.
Masiku ano, mitundu yofewa ya tchizi wopanda thanzi ndiyotchuka. Izi zimaphatikizapo:
- Tchizi cha Adyghe;
- feta;
- Suluguni;
- mchere tchizi wowonjezera;
- mascarpone;
- mozzarella.
Kuphatikizika kwa biochemical kwa tchizi cha Adyghe ndizopadera: zimaphatikiza mitundu ingapo ya mkaka ndi michere ya enzymatic. Pakukonzekera kwake, mkaka wa ng'ombe ndi nkhosa umagwiritsidwa ntchito. Tchizi limayikidwa pakubwezeretsa kwa nthawi yayitali komanso kugaya chakudya, chifukwa choti mamolekyulu ambiri a cholesterol amasungunuka. Musanagule chinthu, muyenera kuonetsetsa kuti ndichatsopano - tchizi zoterezi zimangowonongeka msanga.
Thukuta la mbuzi ndilopindulitsanso chifukwa chochepetsera zopatsa mphamvu zopatsa mphamvu ndi mafuta.
Tchizi monga parmesan ndi tchizi wabuluu amalimbikitsidwa kuti azipewa chifukwa cha utsogoleri wawo zomwe zili mumolekyulu a cholesterol.
Mfundo zazikuluzakudya zamafuta omwe ali ndi cholesterol yayikulu
Kusungabe kuchuluka kwa cholesterol amkati mu mtundu womwe ukufunikira, ndikofunikira kutsatira chakudya chokwanira chokwanira chofuna kuchepetsa cholesterol m'thupi. Ndikofunikira kuyang'anira moyo, menyu tsiku ndi tsiku ndi mtundu wa chakudya.
Kuphatikiza apo, moyo wanu uyenera kusinthidwa kwathunthu. Iyenera kukhazikitsa ntchito yoyenera yochita masewera olimbitsa thupi momwe mungafunire pazifukwa zaumoyo. Ndi zizindikiro zabwinobwino za kuchuluka kwamthupi - lipid zili mu seramu yamagazi ikuyandikira mtheradi. Ngakhale kupatuka pang'ono pa mbiri ya lipid, malamulo otsatirawa ayenera kutsatiridwa:
- Zakudya za tsiku ndi tsiku ziyenera kukhala zamagulu a mavitamini, mchere, mapuloteni, mafuta ndi chakudya.
- Zochita zolimbitsa thupi katatu pa sabata.
- Kufufuza pafupipafupi komanso kuyesedwa kuti muwone momwe matendawa amayendera;
- Kukana zizolowezi zoipa.
- Pamaso pa matenda a shuga 2 a mtundu wa 2 mellitus / Type 1, pezani chithandizo chanthawi yake.
Kuphatikiza apo, muyenera kutsatira zakudya zochepa zama calori zokhala ndi mafuta ochepa a nyama.
Zothandiza komanso zovulaza za tchizi zakambidwa mu kanema munkhaniyi.
