Monga mukudziwira, cholesterol ndi gawo lofunikira kwambiri la magazi, popanda momwe magwiritsidwe antchito ndi ziwalo sizingatheke. Pazabwino zonse za chinthu ichi, owonjezera nawonso ndi osayenera, komanso kuchepa kwambiri. Ndikofunikira mulimonse momwe zingakhalire kuyesa kukhalabe ndi mafuta ngati chinthu chambiri, koma ambiri sangadziwe momwe angachitire izi, kuchotsa cholesterol yowonjezereka m'thupi.
Kodi cholesterol ndi chiyani?
Cholesterol iyenera kumvetsedwa ngati chinthu chosakwanira cha chikhalidwe chamafuta. Amapereka kugwira ntchito kwathunthu kwamunthu. Thupi limakhala gawo la pafupifupi ma membrane onse am'm cell, koma kuchuluka kwake kwakukulu kumadziwika mu mitsempha (ma neurons), ndipo ndi cholesterol yomwe imathandizira kupanga mahomoni ena.
Thupi lokha limatha kupanga pafupifupi 80 peresenti ya cholesterol, ndipo yotsalayo imayenera kupezeka kuchokera ku chakudya. Ngati kuchuluka kwa zinthu m'thupi kuli mopitilira muyeso, ndiye kuti mwayi wokhala ndi atherosulinosis ndi wokwera.
Matenda owopsa amtunduwu amadziwika chifukwa cha kupangika kwa zolembera pamakoma onse a zombo. Popita nthawi, amatha kukula kwambiri komanso kukula, zomwe zimapangitsa kutsekeka kwa mankhwalawa. Kuchita kotereku kumabweretsa kusintha kwakukuru m'moyo wa wodwala, kuundana kwa magazi, komwe kumatha kubweretsa mwadzidzidzi.
Pofuna kupewa izi, ndikofunikira kuti athe kuchotsa cholesterol yambiri mthupi lanu. Izi zitha kuchitika kuperekanso matenda abwinobwino. Ndi gawo loterolo lomwe lingakhale lofunikira poyambanso kubwezeretsa thupi kuti likhale labwino komanso kukhalabe ndi mafuta ngati ake.
Momwe mungadye ndi mafuta ambiri?
Cholesterol imatha kukhala yopindulitsa komanso zovulaza. Amachokera ku cholesterol yoyipitsa (low-density cholesterol) yomwe munthu amayenera kuchotsa, ndikuisintha ndi chinthu chachulukidwe kwambiri. Cholesterol yothandiza pazambiri zimapezeka m'mafuta amitundu mitundu:
- nsomba
- Mackerel
- hering'i.
Ndizotheka kulipira mitundu ya nsomba izi kawiri pa sabata, koma osapitilira 100 magalamu. Pazakudya zambiri zomwe zimachitika pafupipafupi, magazi amawasungidwa osungunuka, zomwe zimapangitsa kuti chithunzicho chikhale bwino. Zotsatira za ntchito ya cholesterol yabwino, kuundana kwa magazi m'mitsempha ndi m'mitsempha sikungachitike, ndipo magazi azitha kuzungulira m'matumbo popanda zopinga, koma muyenera kusankha zinthu zonse nthawi zonse.
Zosathandizanso kuti cholengedwa chofooka cha cholesterol ndi mtedza wamtundu uliwonse. Ngakhale mafuta ali ndi mafuta ambiri, mtedza ndi omwe amapangitsa kuti mafuta azikhala ndi mafuta, omwe ali ndi phindu pa boma la magazi ndi mawonekedwe ake.
Mafuta oterowo sikuti ali oopsa ndipo amabweretsa zabwino zokha, koma malinga ndi kuyika mosamala kwa malonda. Madokotala amalimbikitsa kudya 30 magalamu a mtedza 5 pa sabata. Mtedza ungakhale wosiyana:
- walnuts;
- pistachios;
- mkungudza;
- masheya;
- nkhalango.
Sichikhala chopanda pake kugwiritsa ntchito nthangala za sesame, fulakesi kapena mpendadzuwa, izi ndi zinthu zomwe zimachotsa cholesterol, koma nthawi zonse mwachilengedwe. Simungadye nthanga!
Ntchito yabwinobwino komanso yokhazikika yofunika kutha kutha kutsimikiziridwa ndi kuphatikizidwa kwamafuta a masamba muzakudya. Ndikofunika kuyimitsa chisankho pazoterezi: zokhala ndi maolivi, maolivi, soya, sesame. Mitundu yamafuta amtengo wapataliyi iyenera kudyedwa mwanjira zawo zachilengedwe, popeza imatha kuchotsa cholesterol. Mwachikhalidwe simungathe kuwaza chilichonse pa iwo, chifukwa izi sizingakhudze zotengera zokha, komanso dongosolo lonse logaya chakudya komanso chizolowezi cha cholesterol mwa amayi m'magazi, mwachitsanzo, lidzakhala lokwera.
Zingakhale bwino kuphika zakudya zaphika kale ndi mafuta achilengedwe, makamaka masaladi a masamba. Kuphatikiza apo, ndikofunikira kuti muphatikize azitona ndi zinthu zina za soya muzakudya. Amabweretsa thupi pokhapokha, komanso amatha kuchotsa cholesterol.
Kuti muchotse cholesterol yochulukirapo, mutha kudya ndipo muyenera kudya mafuta oundana, komanso tsiku lililonse. Itha kupezeka pazogulitsa zotere:
- chinangwa;
- mbewu za mpendadzuwa;
- nyemba;
- Zatsopano zamasamba
- zipatso.
Ndikofunikira kwambiri kuphatikiza zinthu izi muzakudya za tsiku ndi tsiku, chifukwa zimathandizira osati kungochotsa cholesterol yosafunikira, komanso zimatsogolera matumbo kupita kumalo abwinobwino.
Tisaiwale za pectin. Zimachotsanso chinthu chonga mafuta m'thupi. Pectin ndimitundu yambiri yamitundu mitundu ya zipatso, mpendadzuwa, maapulo, masamba a chivwende. Izi zofunikira kwambiri zimathandizira kukhazikitsa kagayidwe m'thupi ndikuchotsa poizoni. Kuphatikiza apo, pectin, imachotsa mchere wazitsulo zolemera.
Zinthu zonse zomwe zimakhala ndi pectin zimatha kudyedwa mopanda malire kwa iwo omwe akukhala m'mizinda ndi m'mizinda yokhala ndi mafakitale opangidwa mwanjira zamabizinesi ambiri opanga mafakitale.
Kuti mupeze cholesterol yoyenera, ndikofunikira kusiya mafuta olemera, mwachitsanzo, omwe amapezeka munyama (ng'ombe ndi mutton). Komabe muyenera kuchepetsa kugwiritsa ntchito:
- mkaka wonse;
- wowawasa zonona;
- tchizi;
- zonona
- batala.
Nyama yamafuta idzasinthidwa m'malo mwa mbalame yopanda khungu.
Zakumwa zoledzera za cholesterol yayikulu
Pankhani yochotsa cholesterol, chithandizo chokhazikitsidwa ndi madzi chimakhala chothandiza, ndipo amatha kukhala masamba, mabulosi kapena zipatso. Kupindulitsa kwakukulu kumabweretsa madzi a chinanazi, lalanje ndi mphesa. Ngati muwonjezera ndimu yaying'ono ku msuzi wa chomaliza, ndiye kuti zotsatira za thupi zimawonjezeka nthawi zambiri.
Kukhala bwino kugwiritsa ntchito misuzi kuchokera ku beets ndi kaloti, koma pokhapokha ngati palibe chiwindi chikulephera. Pa matenda amthupi, mutha kuyamba kumwa zamadzimadzi ndi ma voliyumu ochepa, mwachitsanzo, supuni, nthawi iliyonse ndikuchulukitsa.
Zomwe zimasiyanitsidwa ndi tiyi wobiriwira. Ngati mumamwa mosapitirira malire, mapindulidwe ake adzakhala opindulitsa. Tiyi yotere samangotulutsa cholesterol yoyipa, komanso imathandizira kuchepetsa kunenepa.
Kuchita bwino kwa mankhwalawa ndi mchere wamadzi kunadziwikanso, koma pokhapokha pokhapokha ngati amaloledwa ndi dokotala.
Njira zotchuka zochotsera cholesterol yoyipa
Ndikofunikira kugwiritsa ntchito zakudya zomwe zimachotsa cholesterol yosafunikira. Ngati tikukambirana za wowerengeka azitsamba kuti mukwaniritse izi, ndiye kuti zipatso ndi zitsamba zambiri zimatha kuthana mwachangu komanso moyenera kuthana ndi cholesterol yotsika, yomwe imakulitsa magazi ndikupangitsa kuti thrombosis ipangidwe.
Mtengo wa Linden. Mtundu wamafuta awa umatha kuchiritsa munthu. Kuti tichite izi, ndikofunikira kusintha maluwa owuma kukhala ufa pogwiritsa ntchito chopukusira cha khofi kapena matope. Mafuta omwe amayambitsidwa amatengedwa katatu patsiku supuni. Kutalika kwa mankhwalawa ndi mwezi umodzi.
Pambuyo pa nthawi iyi, mutha kutenga tchuthi cha masiku 14 ndipo nthawi yomweyo kuyamba maphunziro enanso okhathamira kwa mwezi umodzi. Izi zithandiza kulimbitsa makhoma amitsempha yamagazi, kusintha momwe chiwindi chimagwirira ntchito, komanso chikhodzodzo. Kuti muchite izi, mtundu wa linden umaphatikizidwa ndi mankhwala a choleretic ndipo umadyedwa m'masiku onse a 14. Izi zitsamba monga:
- kusalidwa kwa chimanga;
- uhule;
- nthula mkaka;
- wosafera.
Nyemba Njira yodziwika kwambiri yochotsera cholesterol ndi momwe mungagwiritsire ntchito nyembayi (mutha kuyiyika ndi nandolo). Muyenera kutenga kapu ya nyemba ndi kuidzaza ndi madzi usiku wonse. M'mawa, sinthani madzi, kutsanulira koloko yophika kumapeto kwa mpeni ndikuphika mpaka okonzeka. Pambuyo pake, gwiritsani ntchito nyemba kawiri. Kutalika kwa maphunzirowa ndi milungu itatu.
Muzu wa Dandelion. Mizu youma ndikupanga ufa imafunika. Samangokhala cholesterol yotsika, komanso amachotsa zinthu zapoizoni m'thupi. Nthawi iliyonse musanadye, muyenera kumwa supuni ya mankhwala, ndipo maphunzirowo akhale miyezi isanu ndi umodzi. Ngati mukugwirizana ndi njira yotere, ndiye pambuyo pa nthawi yoikika, kusintha kumveka bwino.
Selari Ndi za zimayambira. Ayenera kudulidwa ndikuviikidwa m'madzi otentha kwa mphindi zochepa. Kenako, mapesi amafunika kutulutsidwa, ndikukonkhedwa ndi nthangala za sesame, mchere ndi nyengo ndi mafuta a maolivi a m'zigawo zoyambira kale. Zotsatira zake ndi chakudya chokwanira komanso chosangalatsa. Zimaloledwa kuzigwiritsa ntchito nthawi iliyonse, makamaka ngati mukufuna kukhutitsa thupi. Omwe akuvutika ndi kuthamanga kwa magazi ayenera kupewa zakudya zoterezi.
Cholesterol yapamwamba imatha kubweretsedwa pamlingo wabwinobwino kokha chifukwa cha kuwongolera zakudya, ndipo ngati mukudziwa zakudya ziti zomwe zimakhala ndi cholesterol yambiri. Izi zikachitika, kuchuluka kwa cholesterol plaques kumachepetsedwa, ndipo zikamera zatsopano zimatha kupewedwa. Izi zitha kuchitika ndikupanga menyu wazabwino tsiku lililonse.
Ndikwabwino kusadya nyama zankhondo (izi ndi shrimp, crayfish, lobster). Zingakhale bwino kuchepetsa mafuta ochepa komanso nyama yofiira. Ndikofunika kusankha nsomba zam'madzi amchere kapena nkhono. Zili mwa iwo momwe zinthu zomwe zimatulutsa cholesterol zimakwanira. Masamba ndi nsomba zimatha kudyedwa popanda choletsa, chomwe chidzakhale chofunikira pakuchotsa cholesterol m'mwazi. Kuphatikiza apo, nsomba ndi ndiwo zamasamba ndizothandiza kwambiri kupewa matenda a mtima ndi mtima.
Kuwongolera kwapamwamba kwa mulingo wa cholesterol yanu ndikosavuta. Kuti muchite izi, zidzakhala zokwanira kupereka magazi a venous kuti awunike moyenera, zomwe zikuwonetsa bwino kuchuluka kwa cholesterol m'magazi pakalipano.
