Zomwe mungadye ndi cholesterol yayikulu: zakudya zomwe sizingadye

Potchedwa "cholesterol" amatanthauza mtundu wina wa lipid (mafuta), womwe umapezeka m'maselo onse, minyewa komanso ziwalo za thupi. Makamaka mafuta ambiri otere amakhala mu ubongo, komanso m'magazi ndi chiwindi, koma zakudya zina sizinganyalanyazidwe, makamaka ndi cholesterol yayikulu.

Ndikofunikira kudziwa kuti cholesterol ndi yofunika pa:

1. Kupanga ndi kupanga maselo atsopano,
2. kudzipatula kwa minyewa yamanjenje,
3. kapangidwe ka mahomoni ena,
4. Kuphatikiza apo, imakhudzidwa ndi ntchito ya m'mimba.

Thupi laumunthu limapangidwa m'njira yoti lithe kupanga cholesterol yoyenera. Vuto lalikulu la anthu onse ndikuti amadya zakudya zonenepetsa kwambiri, mwakutero amawonjezera chiwopsezo cha cholesterol yambiri kulowa m'magazi.

Ndiye chifukwa chake m'nkhaniyi tikambirana za zakudya zapadera za cholesterol, zomwe zimachepetsa chakudya chomwe chimakhala ndi mafuta ambiri okhala ndi mafuta owopsa ochokera ku nyama.

Kumbukirani kuti kuchuluka kwambiri kwa cholesterol kumawonjezera mwayi wokhala ndi ngozi. Choyamba, titha kulankhula za cholesterol yokwezeka, monga chiopsezo chotenga matenda a mtima, kupezeka kapena kuipiraipira kwa matenda a mtima, kuphatikiza apo, ndi cholesterol yowonjezereka, chiopsezo chobweretsa sitiroko chimakulirakulira.

Zoyambira zazikulu

Zomwe zimayambitsa chiwopsezo choyambirira cha atherosulinosis ndi monga:

• kutengera kwa chibadwa;
• kunenepa kwambiri kwamthupi kumabweretsa kunenepa;
• kuthamanga kwambiri kwa magazi;
• zochitika zazitali za kusuta;
• kusowa kwa nthawi yayitali kwa magalimoto;
• nthawi zambiri mobwerezabwereza zochitika zopsinja;
• matenda azamatenda, gawo lalikulu lomwe pakati pawo ndi shuga;
• zowonjezera za cholesterol zowopsa (zoyipa) m'magazi.

Mfundo Zakudya za High Cholesterol

Tiyenera kudziwa kuti zakudya zoyenera zomwe zimakhala ndi cholesterol yambiri ndizosavuta kupanga. Kutsatira zakudya zoterezi, mutha kuyesa chabe kuthetsa zakudya zomwe zili ndi cholesterol yambiri yoopsa komanso mafuta okhutira pazakudya zanu za tsiku ndi tsiku.

Mwachidule, ndi chakudya ichi, mutha ndipo muyenera kuchepetsa kwambiri kuchuluka kwamafuta azinyama mu chakudya chomwe mumadya. Ndikofunika kuti muzidya m'njira yoti nyama yopanga nyama isapitirire magalamu 100 patsiku. Nthawi yomweyo, mutha kudya zopindika za mbewa, ndipo muyenera kuchotsa khungu ku mbalame yophika.

Ndi cholesterol yayikulu, ndikofunikira kuti musadye mafuta ambiri, mayonesi ndi zonona wowawasa wa mafuta ambiri. Zokonda zimaperekedwa ku chakudya chophika kapena chosawerengeka, ndipo kugwiritsa ntchito zakudya yokazinga ziyenera kuikidwa kaye kwakanthawi.

Ambiri amafunsa funso - kodi ndizotheka kudya mazira, ndipo, nkhuku kapena zinziri. Asayansi mu maphunziro awo adatsimikiza kuti kugwiritsa ntchito mazira pang'ono pokha sikukhudza machitidwe a cholesterol m'magazi, motero sanganenedwe kuti izi zaletsedwa.

Pakadali pano, akatswiri azakudya zambiri amalangiza anthu kuti azigwiritsa ntchito zakudya zomwe zimaphatikiza CHIKWANGWANI chamafuta ambiri pakukweza mafuta m'thupi. Zakudya zoterezi zimatsogolera kuti kudya kwamafuta, komwe kumawonetsedwa ndi zopatsa mphamvu, sikudzaposa 30% tsiku lililonse.

CHIKWANGWANI chimagwira ngati sorbent, womwe umatha kuchotsa cholesterol m'thupi, ndikuchepetsa kwambiri mayamwidwe ake.

Lamulo lalikulu la chakudya chopatsa thanzi chokhala ndi cholesterol yambiri ndikuwononga zipatso, masamba ndi chimanga zambiri. Cholesterol simuphatikizidwa mu kapangidwe kazinthuzi, koma zimakhala ndi lothandiza mu kuchuluka kokwanira kokwanira.

Mfundo yachiwiri yokhala ndi zakudya zoyenera zomwe zimakhala ndi cholesterol yayikulu imati muyenera kusankha zakudya zokha zomwe zimakhala ndi madzi osungunuka m'momwe zimapangidwira. Zolemba zake ndi zipatso za mphesa, maula onse, maapulo wamba, kaloti, mitundu yonse ya kabichi ndi oatmeal. Mpaka pano, zimadziwika kuti adyo ndi anyezi amakhalanso ndi mphamvu yochepetsera cholesterol ngati imagwiritsidwa ntchito mwatsopano.

Nyama ndi batala

Mitundu yamchere yotsika mafuta pang'ono, komanso mazira, amadya bwino ndi masamba a masamba osakhala otentha. Ndipo, mwachitsanzo, mphesa zimatha kuchepetsa cholesterol mwanjira inayake chokha chifukwa cha kupezeka kwa flavonoids pakupanga kwake - awa ndiophatikiza ndi katundu wapadera yemwe ali ndi zipatso zakuda za zipatso.

Ndikofunika kwambiri kugwiritsa ntchito beets ndi madzi atsopano kuchokera pamenepo, komanso mapeyala. M'pofunika kuchotsa kwathunthu chilichonse chokazinga zakudya. Pakuphika, mafuta onse omwe amakhala ndi mafuta ambiri (amakhala okhazikika ngakhale kutentha kwa firiji) ayenera kusinthidwa ndi mankhwala opepuka amadzimadzi. Chifukwa, mwachitsanzo, m'malo mwa mafuta anyama, ndibwino kuti mutenge mpendadzuwa kapena mafuta a maolivi.

Ubwino wina wamafuta a masamba ndi kuti muli ma phytosterols. Izi zimapangidwa nthawi zambiri zimachepetsa kuyamwa kwa cholesterol yoyipa mwachindunji m'mimba. Chifukwa chake, ngati munthu sangathe kusiyanitsa konse ndi zakudya zokazinga, ndiye kuti ayenera kuyesa kudya mwachangu m'mafuta a masamba (makamaka mu maolivi).

Kafukufuku wina akuti akamwetsedwa m'mafuta ochepa amtundu wofunikira, pakapita nthawi, kuchepa kwa mafuta a cholesterol kumadziwika. Mafuta awa amapezeka, mwachitsanzo, mtedza kapena mbewu.

Amakhulupirira kuti ndizothandiza kwambiri kugwiritsa ntchito mafuta a flaxseed, omwe amachepetsa kwambiri mafuta a cholesterol, ndipo flaxseeds okha ndi pancreatitis imayenerana ndi lingaliro labwino la zakudya zoyenera.

Mbewu za fulakesi zongopezeka kumene ndizabwino kuwonjezera pamasaladi. Nthawi yomweyo, ndibwino kugwiritsa ntchito mafuta kuti mukulitse mbale zotere, komanso kuwonjezera madzi a mandimu pang'ono.

Pofuna kupewa matenda a mtima ndi mitsempha yamagazi, madotolo amalimbikitsa kuphatikiza nsomba mu chakudya. Pafupifupi mitundu yonse ya nsomba imaphatikizapo mafuta a polyunsaturated mafuta acids (Omega-3), omwe amachepetsa kwambiri kuchuluka kwa cholesterol "yoyipa", kuphatikiza apo, amathandizanso pakukula kwa metabolism yamafuta m'thupi. Izi zikufotokozera kuti, mwachitsanzo, a Eskimos samakumana ndi atherosclerosis, chifukwa zakudya zawo makamaka zimakhala ndi nsomba.

Kumbukirani kuti chakudya chimayenera kumwa pang'ono, nthawi yayitali pakati pa chakudya sayenera kupitirira maola atatu kapena anayi. Ndiko kuti, zakudya zazikulu zitatu ziyenera kuchitika tsiku lililonse, ndipo pakati pawo zakudya zazing'ono zamtundu wa 2-3 ziyenera kuchitika, zomwe zinthu zimagwiritsidwa ntchito mwa iwo, tafotokozera kale.

Mavitamini ena, mchere, ndi michere ina imatha kutsitsa cholesterol kumlingo wina. Kuphatikiza apo, zinthu zofunikirazi zimatha kuwonjezera kukhazikika kwa makhoma onse amitsempha, kudziwa mavitamini ofunikira:

1. Zopindulitsa kwambiri pankhaniyi ndi mavitamini a B,
2. komanso mavitamini A, C ndi E.
3. Chofunikira kwambiri ndikugwiritsa ntchito L-carnitine,
4. Selena
5. calcium
6. chromium
7. pantetin ndi zinc.

Zakudya zoyenera komanso zopatsa thanzi zimabweretsa zabwino zambiri ngati zikuthandizidwa ndi prophylactic kugwiritsa ntchito zitsamba kapena kugwiritsa ntchito mankhwala. Popewa matenda a atherosulinosis, komanso chithandizo chovuta kwambiri, nkosatheka kutchula mapiritsi a cholesterol m'mwazi, komanso zitsamba zotsatirazi:

• akavalo;
• hawthorn;
• kusala kwa chimanga;
• rosehip;
• mbewa;
• chitsimikizo;
• amayi.