Popanda mafuta, chakudya chokwanira cha munthu sichingatheke. Ngakhale zabwino zili lipids, amatha kumadzaza magazi ndi cholesterol yoyipa. Tikuyankhula za zodzaza ndi mafuta osiyanasiyana a trans. Mafuta okhathamira amalowa m'magazi ndi zakudya zomwe zimachokera ku nyama, komanso chifukwa cha mbewu zina zotentha, monga coconuts.
Mukamaganizira zamafuta am'mimba, zimatha kukhala zachilengedwe kapena zozizwitsa. Mafuta achilengedwe amapezeka muzinthu zamkaka, komanso nyama (kuyambira 5 mpaka 8 peresenti). Mafuta opanga ma firisi amayamba chifukwa cha mafuta omwe amapangira mafuta. Njira imeneyi imatchedwa kuti hydrogenation yochepa.
Ndiye kumwa kwambiri kwamafuta omwe amakhala chinthu chofunikira kwambiri chomwe chimawonjezera kuchuluka kwa cholesterol yotsika kwambiri. Amadziwikanso kuti ndi yoyipa, koma ndikofunikira kuti thupi liwonjezere cholesterol yothandiza m'magazi, omwe amachepetsa.
Zogulitsa zomwe zimakhala ndi ma lipids okwera kwambiri ndizophatikiza:
- ng'ombe;
- nkhumba
- mwanawankhosa;
- zopangidwa mkaka;
- chakudya chofulumira
- zakudya zokazinga.
Ngati munthu akukumana ndi vuto lamafuta ngati awa, ndiye kuti zakudya izi ziyenera kukhala zochepa ndipo zisadye mopitilira kasanu pamwezi. Kuchuluka kwa chakudya chotere sikuyenera kupitirira 7 peresenti ya kuchuluka kwa zopatsa mphamvu tsiku lililonse. Mutha kusintha nyama yolemera ndi mbalame yopanda khungu.
Nthawi iliyonse mukamagula chakudya, muyenera kuwerenga mosamala zidziwitso zonse zomwe zili pamaphukusi. Ndikofunikira kuwonetsetsa kuti alibe mafuta a trans.
Njira ina yabwino ikhoza kukhala zinthu zopangidwa ndi mafuta ochepa, komanso nsomba zopanda mphamvu, zomwe zimatha kuwonjezera magazi m'thupi, izi zokha ndizothandiza.
Kusintha kwa chakudya chopatsa thanzi
Kungosankha mwanzeru ndikungosintha kuchokera ku zakudya zamafuta ndikusiya zomwe zimakhala ndi zamadzimadzi zopanda pake.
Kukhala bwino kuphatikiza ma omega-3 acids muzakudya zanu. Zogulitsa zomwe zimakhala ndi izi ndizambiri:
- nsomba. Itha kukhala: nsomba, hering'i, sardine, nsomba zam'nyanja, halibut kapena mackerel. Izi nsomba ndizambiri zamafuta athanzi, zomwe zimathandiza kukweza cholesterol yabwino. Ndikwabwino kudya nsomba zam'nyanjayi katatu konse pa sabata;
- mtedza. Mutha kudya ma 100 ga amondi kapena ma walnuts patsiku. Zakudya zoterezi zimakhala ndi antioxidants, alpha-linolenic acid;
- mafuta. Mafuta othiridwa, maolivi, komanso soya sangakhale ofunika kwambiri m'thupi. Zingakhale bwino kusinthiratu mafuta a nyama m'malo mwa masamba omwe asonyeza.
Omega-3 fat acids sangathe kukweza cholesterol, komanso amathandizira kuchepetsa kuchuluka kwa triglycerides omwe amaletsa mavuto a mtima.
Tcherani khutu! Pamankhwala mutha kugula ngamila ndi mafuta ophikira. Muli mavitamini ambiri, ma asidi osakwaniritsidwa. Ngati mumagwiritsa ntchito mafuta ngati supuni musanadye, izi zimakhudzanso kapangidwe ka magazi a lipid.
Tisaiwale za kuphatikiza zakudya zamafuta kuchokera ku mbewu, masamba ndi zipatso.
Ndikofunika kupewa kumwa:
- chimanga;
- mikate yoyera (makamaka mwatsopano);
- phala lokoma.
Ndikofunikira kuchepetsa kuchuluka kwa chakudya ndi index yayikulu ya glycemic, mwachitsanzo, shuga woyengetsa komanso zakudya zakonzedwe. Amatha kuyambitsa kuchuluka kwa shuga m'magazi. Zotsatira zake, kuchuluka kwa cholesterol yapamwamba kwambiri kumachepa, ndipo kuchuluka kwa triglycerides kumakwera kwambiri. Mulimonsemo, muyenera kudziwa bwino lomwe cholesterol yomwe ili.
Zochita zolimbitsa thupi tsiku ndi tsiku
Zochita zilizonse zolimbitsa thupi zimathandizira kuwonjezera cholesterol yabwino m'thupi ndipo potero zimachepetsa mulingo wamafuta oyipa.
Pali manambala azachipatala omwe akuwonetsa kuti ndikofunikira kuchita masewera olimbitsa thupi kwambiri kuti musinthe magazi. Anthu omwe amaphunzitsa maphunziro olimbitsa thupi oposa theka la ola patsiku komanso katatu pa sabata anali ndi zotsatirapo zabwino za chithandizo chotere.
Mutha kuchita nawo masewera aliwonse. Kugwiritsa ntchito:
- kuthamanga;
- kusambira mu dziwe;
- akuyenda mothamanga kwambiri.
Mukamachita masewera olimbitsa thupi, ndikofunikira kukwaniritsa kuwotcha mafuta osachepera 1200 m'masiku 7. Mutha kupeza zinthu zoyenera, makamaka chifukwa anthu osiyanasiyana sangawoneredwe zomwezo.
Ngati mumamatira pa ndandanda inayake, mutha kupeza zotsatira zabwino. Zosafunanso kuti nthawi yoyenera kuchita makalasi. Ngati mungaphunzitse tsiku lililonse musanadye, ndiye kuti padzakhala zokopa zomwe zimapanga lipoprotein lipase (LPL). Izi zimatsuka makhoma amitsempha yamagazi kuchokera kumafuta omwe amasonkhanitsa ndikuchepetsa kuchuluka kwa triglycerides.
Patha miyezi iwiri kuchokera poyambira makalasi apamwamba komanso mwadongosolo, zotsatira zabwino zitha kupezeka. Osangowonjezera chiwonetserochi, komanso kuchuluka kwa milomo ya milomo yapamwamba (HDL) idzakwera ndi 5 peresenti.
Kafukufuku wapadera wa zamankhwala adachitidwa kwa anthu omwe amapita njira zosachepera 6,000 tsiku lililonse, komanso omwe amatenga masitepe 2,000. Gulu loyamba lidawonetsa kuwonjezeka kwa HDL nthawi yomweyo ndi 3 mg / dl.
Tcherani khutu! Ndi moyo wongokhala, kuchuluka kwa cholesterol yotsika kwambiri kumakwera, komwe kumayambitsa kukula kwa mavuto ndi mtima ndi mitsempha yamagazi.
Kuchepetsa thupi
Kilogalamu iliyonse yowonjezera imakhudza osati thanzi lokha, komanso muyeso wamitundu yosiyanasiyana ya cholesterol m'magazi.
Ngati musungabe kulemera kwanu koyenera, kuchuluka kwa cholesterol yotsika kwambiri kudzachepa, potero kumachulukitsa kwambiri.
Chofunika kwambiri kuti muchepetse thupi:
- yambani kudya moyenera komanso;
- Musaiwale zochitika zolimbitsa thupi tsiku ndi tsiku.
Ngati chisonyezo cha kuchuluka kwa thupi chili pansi pa mfundo 25, ndiye kuti ichi chimatchedwa chisonyezo choyenera.
Njira yabwino ndiyo chizolowezi choyenda tsiku lililonse kwa mphindi zosachepera 30. Ngati adotolo alola, ndikofunika kuti mupite nawo ku masewera olimbitsa thupi kapena kuvina, kuphatikiza kugwiritsa ntchito zinthu zomwe zimachotsa mafuta m'thupi.
Kukana zosokoneza bongo
Gawoli liyenera kukhala:
- kusuta
- kumwa zakumwa zoledzeretsa.
Kusiya kusuta kungathandize kuti matenda a cholesterol achulukane. Patadutsa masiku 14 atasiya kusuta, padzakhala mphamvu pakuwunika magazi a cholesterol, kotero njira yosavuta yotere, kusiya kusuta, kumathandizanso kukulitsa cholesterol yathanzi.
Kungakhale kulakwitsa kukhulupirira kuti munthu wosasuta amatetezeka. Kusuta fodya kungayambitsenso mavuto a cholesterol, onse akulu ndi ana.
Pali ziwonetserozi zonena kuti paketi iliyonse ya ndudu yosuta ingachepetse cholesterol yapamwamba kwambiri pafupifupi 3.5 mg / dl. Wodwala akangosiya kusuta, nthawi yomweyo amayamba kusintha magazi ake.
Anthu omwe amamwa mowa mosamala kwambiri amatha kuyembekezera kuwonjezeka kwa HDL. Tikulankhula za vinyo wofiira, yemwe sayenera kumwa mwa njira iliyonse. Mulingo woyenera wa vinyo patsiku ndi 250 ml (1 galasi).
Kuphatikizidwa kwa chakumwa cha mphesa chomwechi chimakhala ndi chinthu chapadera, resveratrol, chomwe chimawonjezera mafuta amthupi a cholesterol.
Ngati munthu ali ndi vuto lalikulu la mowa, ndiye kuti chithandizo chotere sichingamuthandize. Njira ya hematopoiesis, komanso kuchuluka kwa cholesterol yabwino ndi yoyipa imatheka pokhapokha mukasiya zizolowezi zoipa.
