Kuperewera kwa cholesterol kumadzetsa chisokonezo pakugwira ntchito kwa ziwalo ndi machitidwe a thupi lonse. Koma ngakhale zitakhala zothandiza bwanji, kuwonjezera kumatha kuvulaza munthu. Ziwerengero zikuwonetsa kuchuluka kwa zinthu mwa anthu ambiri.
Kuchita kotereku kumadzetsa moyo wosayenera komanso kudya. Ndikofunikanso kusiya mowa. Zakumwa zoledzeretsa, monga vodka, zimavulaza ziwiya ndikuchepetsa mphamvu zake.
Mulingo wambiri m'magazi amawu ndiwowopsa kwa munthu wathanzi komanso wodwala. Zinthu zomwe zimachotsa cholesterol zimadyedwa tsiku ndi tsiku, koma sizipatsidwa chidwi. Zakudya zopangidwa ndi nyama zomwe zili ndi zovulaza kuposa chakudya chamagulu.
Mwachitsanzo, msuzi wamasamba amathandizira kuchepetsa mafuta a cholesterol. Chakudya ndiye maziko a thanzi la anthu, kuonetsetsa kuti magwiridwe antchito onse amayenera. Kudya tsiku lililonse kosayenera kumakhala ndi zovuta zosiyanasiyana m'magulu osiyanasiyana.
Kuti mumvetsetse nkhaniyi, muyenera kudziwa zovuta zonse za cholesterol yowonjezera ndi zinthu zomwe zimathandizira kuchepetsa mulingo wake.
Thunthu limakhala ndi lipoprotein wotsika komanso wapamwamba. Ndi lipoprotein yotsika kwambiri yomwe imakhala ndi ngozi. Amawonekera chifukwa cha moyo wosayenera, zizolowezi zoyipa komanso kunenepa kwambiri. Ngati magazi ali ndi cholesterol yambiri, ndiye kuti pali phata la atherosselotic. Holesterol yotalikirapo imakhala m'thupi, momwe amafananira kwambiri.
Njirayi ndiowopsa kwambiri chifukwa cha matenda ena osiyanasiyana okhudzana ndi mtima. Munthu mtsogolo akhoza kukhala ndi matenda ambiri oyipa. Kuphatikiza apo, amangolowerera ziwalo zina. Pafupifupi 20 peresenti ya tinthu timeneti timalowa m'thupi kudzera mu chakudya, kotero ndizosavuta kutsatira zakudya zapadera. Nthawi zina amalangizidwa kuti muchepetse cholesterol ndi mankhwala apadera. Zili ndi zotsatirapo zake, motero ndibwino kudya zakudya zoyenera kuti muchepetse cholesterol. Kusintha kwa zakudya m'thupi ndi njira imodzi yochotsera mafuta m'thupi owonjezera.
Kuti cholesterol ibwerere mwakale mothandizidwa ndi chakudya, muyenera kudziwa chakudya komanso kuchuluka kwa zomwe muyenera kudya.
Phatikizani zakudya zofunika muzakudya zanu, ndipo siyani zakudya zomwe zimakulitsa mulingo wanu wonse.
Njira zonse ndizabwino pomenyera cholesterol yokhazikika, koma zakudya zoyenera zimadza koyamba.
Kuti mukhale ndi cholesterol yokhazikika, muyenera kudziwa zamndandanda wazakudya zomwe zimapangitsa kuti mafuta a cholesterol:
- Zinthu zopangidwa ndi nyama, nyama. Izi ndizomwe zimapatsa cholesterol yoyipa, kuti ikhale yocheperako, muyenera kusiya kudya nkhumba, mafuta anyama, ng'ombe, mwanawankhosa, khungu la mbalame, nyama yopanda, nyama yosuta, ndi nyama yozama.
- Mafuta a Trans amadyedwa tsiku lililonse. Mafuta a Trans ndi mafuta omwe amapangidwa mwamafuta. Pakadali pano, ndiye gwero lalikulu la cholesterol yoyipa kwa anthu. Amatha kupezeka muzinthu zambiri. Amawonjezera chiopsezo cha stroke, kugunda kwa mtima.
- Zinthu zopanga, ma confectionery. Mafuta a coconut ochulukirapo ndi mafuta a kanjedza amapezeka mu confectionery. Chifukwa chake, kugwiritsa ntchito kwawo ndikoyenera kuopa.
- Zinthu zamkaka. Muyenera kumwa mkaka, kirimu pang'ono, chifukwa zinthu izi zingathandize kuwonjezera mafuta m'thupi.
Atafunsidwa za zakudya zomwe zimachotsa cholesterol, si anthu ambiri omwe amadziwa yankho, chifukwa sanakumanepo ndi izi kale. Chinthu choyamba muyenera kuchita ndikubweretsa zakudya zopatsa thanzi.
Muyenera kudya pafupipafupi, koma pang'ono.
Kuti chakudyacho chipereke mwachangu, muyenera kudziwa zakudya zomwe muzidya tsiku lililonse zomwe zingakuthandizeni kuchotsa cholesterol.
Mwachitsanzo, ndikofunikira kukumbukira kuti masamba ndi zipatso amafunikanso chisamaliro.
Chipatso chilichonse chomwe chimakhala ndi shuga pang'ono chimakhala chamathanzi kwambiri.
Kudya maapulo, ma plamu, kiwi, mapeyala, ma apricots ndi zipatso zamtchire kumathandizira kuti muchepetse cholesterol yambiri.
Mndandanda wazinthu zomwe madokotala amalimbikitsa ndi monga:
- Nsomba zamafuta. Kutanthauzira kumeneku sikuvulaza. Mu nsomba muli tebulo lonse la zinthu zina. Mafuta mmenemo ndi osiyana ndi mafuta a soseji, kirimu wowawasa. Ndiye gwero labwino kwambiri lamafuta acid osakwaniritsidwa. Zimathandizanso kuchotsa cholesterol yoyipa m'thupi. Komanso kudya nsomba kumachotsa chiopsezo cha cholesterol plaques. Ingofunika 200 magalamu a zinthu zotere pamlungu ndipo cholesterol milingo ingabwerenso.
- Mafuta ophikira ndi mtedza amadziwikanso monga chinthu chomwe chingathandize kuchotsa cholesterol yoyipa m'thupi. Posankha mtedza simungathe kukhala ochepa - aliyense angatero. Muyenera kudya pafupifupi 30 magalamu a mtedza patsiku, kuti cholesterol ibwerere mwakale. Pakatha mwezi, magazi amayeretsedwa pazinthu zovulaza. Ndi mtedza wina muyenera kusamala, kuyanjana ndikotheka.
- Pectin amapezeka m'miyendo. Pectin ndi ulusi womwe umasweka, kulowa m'magazi munthawi yochepa. Zinthu zonse za gululi sizitha kungochotsa cholesterol yowonjezereka m'thupi, komanso kupewa kutemera kwa zipsera komanso kufooketsa makhoma amitsempha yamagazi. Kuphatikiza apo, zinthu ngati izi zimakwanira mwachangu, chifukwa cha mapuloteni. Soya imachotsa zinthu zovulaza m'thupi mwanjira yabwino. Kupezeka kwake muzakudya kumakhudza bwino thanzi.
Nthambi ndi chimanga zimakhala ndi malo osiyana pachakudya. Chaposachedwa, chinangwa chimanenedwa kuti ndi zinyalala ndipo sanadye. Masiku ano, ndiofunikira kuti mukhale ndi thanzi labwino. Amatha kupezeka muzinthu zamafuta, akhoza kuwonjezeredwa ku saladi. Anthu ena amangowadya ndi supuni, osambitsidwa ndi madzi. Amathandizira pakukonza chimbudzi. Komanso cholesterol imathandizira kuchotsa chimanga. Mwachitsanzo, oatmeal amathandizira kuthetsa cholesterol yoyipa. Zimawapangitsa kukhala otanuka ndi kuwamveketsa mawu.
M'pofunika kudziwa kuti oatmeal kwambiri calorie phala. Chifukwa chake, muyenera kuigwiritsa ntchito pang'ono.
Pali njira zambiri zotchuka zomwe zingathandize kuthana ndi cholesterol yoyipa. Zipatso zambiri, zitsamba zimatha kuthana ndi izi pakanthawi kochepa.
Izi zimaphatikizapo mtundu wa linden. Zimathandizira kuchotsa zinthu zovulaza, zimachiritsa ziwalo zonse.
Maluwa ogawana ayenera kumwedwa supuni yaying'ono katatu patsiku. Kulandila kubwerezedwa kwa mwezi umodzi. Kenako muyenera kupuma patatha milungu iwiri, kenako ndikupitiliza mankhwalawa. Njirayi, kuwonjezera pa kutsitsa cholesterol, imathandizira kukonza ntchito za chiwindi ndi ndulu. Chogulitsacho chimatha kusakanikirana ndi mbewu zina za choleretic kuti mupeze zotsatira zabwino. Izi zikuphatikiza tansy, nthula mkaka, stigmas chimanga, dieelle.
Ndikulimbikitsanso kugwiritsa ntchito muzu wa dandelion, pansi kukhala ufa. Supuni ya tiyi ya ufa imadyedwa musanadye. Chithandizo chotere chimatha mpaka miyezi isanu ndi umodzi. Pakatha mwezi wovomerezedwa, mutha kuwona kusintha kwamumoyo.
Msuzi wofanana ndi udzu winawake umathanso kukhala wothandizadi wodalirika pakuchepetsa mafuta m'thupi. Zomwe zimayambira zimayenera kutsitsidwa kwa mphindi zingapo m'madzi otentha. Ndiye kutulutsa, kuthira mafuta a azitona ndi kuwaza ndi nthangala za sesame. Chakudya ichi chimakhala chokoma kwambiri. Mutha kudya nthawi iliyonse. Zakudya izi sizikulimbikitsidwa kwa anthu omwe ali ndi magazi ochepa.
Kuti muchepetse vutoli, muyenera kutenga timadziti ta zipatso, tiyi, ma compotes. Izi zidzasintha kwambiri mkhalidwe wa munthu. Mphesa, chinanazi, mandimu a lalanje zimabweretsa zabwino kwambiri.
Ngati palibe kulephera kwa chiwindi, tikulimbikitsidwa kugwiritsa ntchito madzi kuchokera ku beets, kaloti. Ngati pali ziwopsezo mu chiwindi, ndikofunikira kumwa madzi supuni, ndikuwonjezera kuchuluka kwa nthawi. Phindu la tiyi wobiriwira m'magawo ang'onoang'ono lidzakhala lofunika kwambiri wathanzi.
Kutha kwa cholesterol kumayendera limodzi ndi kuwonda. Muyenera kumwa popanda shuga. Ngati dokotala wakuthandizani amalola, mutha kugwiritsa ntchito madzi akuchiritsa amamineral omwe ali ndi mavitamini. Ndikofunika kukumbukira kuti chithandizo chilichonse chamankhwala chikuyenera kuchitika moyang'aniridwa ndi dokotala.
Momwe mungadyere ndi matenda oopsa komanso atherosclerosis akufotokozedwa mu kanema munkhaniyi.
