Kupezeka kwa cholesterol mthupi ndikofunikira. Ndiomwe amathandizira kupanga vitamini D, mahomoni akuluakulu ogonana achikazi, ndipo ngakhale magwiridwe antchito a chitetezo chamthupi sangatheke popanda cholesterol.
Kafukufuku wambiri adawonetsa kuti pali mgwirizano weniweni pakati pa thanzi la munthu ndi kuchuluka kwa cholesterol m'mwazi wake. Ngati pali zochulukirapo zamafuta ngati mafuta, ndiye kuti chiopsezo chotenga ma atherosclerosis ndi mapangidwe a minyewa yam'mimba nthawi yomweyo amayamba kuchuluka.
Kusintha kotereku kumatha kuyambitsa matenda a mtima, ischemic stroke, komanso mavuto ena ndi mtima wamunthu komanso mitsempha yamagazi. Mwanjira ina, kuti muchepetse kuyambika kwa matendawa, ndikofunikira kutsatira zakudya zapadera zomwe zimaletsa kuchuluka kwa cholesterol yamagazi mwa akazi.
Zakudya za cholesterol yapamwamba
Kuti muchepetse cholesterol yotsimikizika, muyenera kutsatira zakudya zapadera. Amadziwika ndi kudya mafuta ochepa kwambiri, zomwe zimapangitsa kuti achepetse cholesterol yotsika kwambiri (imatchulidwanso kuti yoyipa) ndikupewa kulandira chithandizo chamankhwala.
Ngati mafuta omwe ali ngati magazi ndi okwera kwambiri, ndiye kuti amadyanso azipangidwa pazotsatira izi:
- mafuta ophikira masamba (osapangidwa) amatha kutsitsa cholesterol;
- nyama ndi mafuta opangira amatsogolera kulumpha mu cholesterol (yadzadza);
- nsomba ndi nsomba zam'madzi zimasintha ma triglycerides ndi cholesterol (monounsaturated).
Mukamalemba zakudya zamagulu owerengeka, ndikofunikira kuti aziganizira zonse zofunikira zamagulu azakudya ndi kuthekera kwawo kukopa thupi lachikazi.
Mndandanda Wazogulitsa
Zinthu zamkaka. Ziyenera kukhala ndi mafuta osachepera. Mkaka umapatsa osaposa 1.5 peresenti mafuta, kefir ndi yogati - okwanira 2, komanso tchizi - 35 peresenti. Ndikofunikira kuti mudziteteze momwe mungathere pakudya zonona wowawasa, batala ndi zonona. Kugwiritsa ntchito margarine kumatsutsana, chakudya sichimachotsa zinthu zonsezi nthawi yomweyo.
Mafuta ophikira. Kukhala bwino kusankha mafuta az masamba, maolivi oyenera. Ndiye kuti moyenerera amatsitsa cholesterol yoyipa. Ngati mungayike dosed, mutha kugula mafuta:
- soya;
- Nandolo
- chimanga;
- mpendadzuwa.
Nyama. Makonda a mitundu yake yopendekera: ng'ombe, nyama yamwana wamphongo ndi mwanawankhosa. Musanaphike, ndibwino kudula mafuta okuta nyama. Kudzikana kwathunthu ndi malonda sikofunikira.
Popanda nyama yofiira, kuchepa magazi kumatha kuyamba, makamaka mwa amayi achichepere. Musaiwale za mbalame. Chakudya chabwino chizikhala ndi Turkey. Apa ndibwino kuchiza zakudya zotsirizidwa mosamala osaziphatikiza ndi zakudya zanu.
Zoyipa. Ndikwabwino kukhala kutali ndi chiwindi, ubongo ndi impso, chifukwa zimakhala ndi cholesterol yambiri, yomwe imabweretsa magazi akhungu mwa akazi.
Nsomba. Ngati magazi a cholesterol adakwezedwa, ndiye kuti nsomba zizikhala pagome tsiku lililonse. Muli ma omega-3 acid, omwe amachepetsa moyenera matenda a mtima ndi mtima. Mafuta amtundu wambiri omwe amakhala ndi: flounder, tuna, cod. Bola kupewera squid ndi nsomba caviar.
Mazira. Ma yolks amatha kukhala ndi cholesterol yambiri. Amalimbikitsidwa kuti musagwiritse ntchito zidutswa zopitilira 4 pa sabata, koma mu protein simungathe kudziletsa.
Masamba ndi zipatso. Tsiku lililonse muyenera kuphatikiza osachepera 400 g zamasamba atsopano ndi zipatso mumenyu. Chifukwa cha iwo, ndizotheka kuti muchepetse cholesterol mwa amayi, komanso kukhazikitsa ntchito ya m'mimba. Ndi kuchuluka kwambiri kwa chinthuchi m'magazi, ndibwino kudya beets, avocados, biringanya ndi mphesa. Zogulitsazi zimakhala ndi zinthu zambiri zapadera - flavonoids, zomwe zimathandiza kuchotsa cholesterol wotsika kwambiri m'thupi.
Zopanga. Tiphatikizanso zakudya zomwe zili ndi mafuta ochulukirapo m'gululi - awa ndi chakudya cha tirigu wamiyala ndi mkate wa tirigu, chifukwa ndi gwero labwino lamphamvu, mwa njira, izi zimagwiranso ntchito kwa omwe ali ndi tsogolo labwino, chifukwa chake ndikofunikira kuwongolera kuchuluka kwa cholesterol panthawi yapakati.
Ziphuphu Nyemba, nandolo, nyemba ndi nyemba zina zimakhala ndi mapuloteni ambiri azomera. Sayenera kuyiwalika, makamaka ngati pali nyama yoletsedwa.
Mowa. Osamvetseka mokwanira zimamveka, koma mowa umalimbikitsidwa kuti ukhale ndi chakudya cha hypocholesterol, koma (!) Mu mlingo wokwanira. Amathandizira kuchepa kwamitsempha yamagazi ndikuletsa kukonzekera kwa thrombosis.
Mtedza - gwero labwino lamafuta acid. Malinga ndi kafukufuku wambiri, anali ma walnuts omwe apeza utsogoleri wachepetsa cholesterol yoyipa.
Ngati mayi wazaka zilizonse ali ndi cholesterol yayikulu, ndiye kuti sayenera kudya zakudya zopanda shuga, makamaka kuphika ndi chokoleti.
Kusintha kapangidwe ka magazi, sikofunikira kungoyang'anira momwe mumadyera, komanso osayiwala za kupsinjika kwapakati pa thupi. Izi zitha kukhala masewera olimbitsa thupi m'mawa kapena kuyenda mwachangu. Kuphatikiza apo, sizimangonena kuti ngati pali vuto losuta fodya, ndibwino kusiya.
Zomwe zimasamba mkazi amalola kudya
Pakudya koteroko, ndibwino kuti muzisankha zakudya zophika, zopatsa mphamvu komanso zowotchera. Kuzimitsa kuyenera kuchitika ndi mafuta osachepera. Ngati palibe madzi okwanira kuphika mbale, ndiye kuti mafuta akhoza kusinthidwa ndi madzi, koma kuphatikizanso mungagwiritse ntchito mankhwala kutsitsa cholesterol.
Chakudya cham'mawa - chimatha kuphatikizira 150 g ya buckwheat yophika m'madzi, gawo la zipatso zosaphatikizika, tiyi kapena khofi yopanda shuga (ikhoza kukhala ndi malo ake),
Chakudya chamasana chimatha kusangalatsa ndi saladi wokometsedwa ndi mandimu kapena mafuta a azitona. Imwani akulimbikitsidwa mwatsopano wokhathamiritsa karoti. Pafupifupi 250 g.
Chakudya chamasana, ndibwino kugwiritsa ntchito msuzi wa 300 ml wa masamba, supuni ya nyama yotsekedwa (150 g), masamba omwe ali ndi masamba ambiri, chidutswa cha mkate wowuma ndi kapu ya mandimu a lalanje, izi ndi chakudya chofala kwambiri.
Masanawa, mayi yemwe ali ndi cholesterol yayikulu amatha kugula mafuta okwanira (120 g) wa oatmeal ndi kapu ya madzi apulosi.
Pakudya kwamadzulo, ndibwino kuphika 200 g ya nsomba zowotchera kapena zothira, masamba ophika, chidutswa cha mkate wowuma ndi kapu ya tiyi aliyense.
Kuphatikiza apo, chakudyacho chitha kuphatikizidwa ndi mitundu ingapo ya mankhwala azitsamba, mwachitsanzo, kuchokera:
- ananyamuka m'chiuno;
- chitsimikizo;
- kusalidwa kwa chimanga;
- amayiwort;
- akavalo;
- hawthorn;
- peppermint.
Zomera izi ndizothandiza osati kuwonjezera kamvekedwe konse, komanso njira zabwino zopewera thrombosis.
