Gome la cholesterol muzakudya zofunika

Cholesterol ndi phula lamoyo, mbali ina yomwe limapezeka m'mimba, ndipo gawo limaperekedwa ndi chakudya.

Amatenga nawo gawo polimbitsa thupi. Imasungunuka m'mafuta ndipo, m'malo mwake, siyisungunuka m'madzi.

Mu mfundo zovomerezeka, cholesterol imagwira ntchito zingapo: imagwira nawo ntchito pakupanga mahomoni, imalimbikitsa kupanga vitamini D, komanso kapangidwe ka bile.

Cholesterol wokwera amachepetsedwa ndimankhwala komanso zakudya zamafuta. Ndi njira yotsirizira yomwe imagwira ntchito yofunika kwambiri pakukhazikitsa thanzi la mtima.

Cholesterol choyipa komanso chabwino

Thupi limapanga 80% ya zinthu, 20% yotsalayo imachokera ku chakudya. Ndilo gawo ili lomwe lingathe kuchepetsedwa ndi zakudya pamitunda yokwezeka.

Cholesterol nthawi zambiri imagawidwa kukhala "yoyipa" komanso "yothandiza."

Aliyense wa iwo amagwira ntchito zake:

1. LDL (zovulaza) imafalikira zinthu zofunika ndi magazi, amapereka elasticity ku mitsempha yamagazi. Ndi yosungunuka pang'ono, ndikuchulukitsa ndende m'magazi kumayikidwa pazikhomo ngati malembedwe. Kukwirira pafupipafupi kwa LDL kumabweretsa matenda a mtsempha wamagazi, matenda oopsa, stroko, mtima, ndikuwonjezera ngozi za khansa.
2. HDL (yothandiza) imasungunuka, ndikuwonjezereka kwa ndende sikumayikidwa pamakoma. Ma lipoprotein abwino amapangidwa ndi thupi ndipo samabweza kuchuluka kwake chifukwa cha chakudya. Amagwira gawo lofunikira pakugwira ntchito kwa thupi: amachepetsa cholesterol yovulaza, amalepheretsa kudziunjikira pazenera pazenera, zimasamutsidwa kuchokera ku ziwalo zamagulu kuti ziwasandutsire zinthu zofunika.

Zomwe zimayambitsa kusokonezeka kwa maselo ndi kuchuluka kwa LDL / HDL ndi:

• kuperewera kwa zakudya m'thupi;
• matenda a shuga;
• kumwa mankhwala ena;
• kunenepa kwambiri kwa thupi;
• kubadwa mwabadwa;
• kusintha kwa mahomoni;
• ukalamba;
• kuphwanya kagayidwe kachakudya njira.

Osangokhala ngati chikhalidwe cha LDL ndi HDL chimasewera, komanso kudziyang'anira pakati pawo. Chofunikira pakuwongolera cholesterol ndichakudya choyenera.

Kusintha zakudya kumagwiritsidwa ntchito poyambira kukonza magawo okwera. Ndi chithandizo chamankhwala chomwe chimawerengedwa kuti ndi chofunikira kwambiri pakulimbikitsa mafuta m'thupi. Chifukwa cha iye, ndizotheka kuti muchepetse zizindikiro mpaka 15%. Zakudya za cholesterol zimayikidwa popanda kuwopsa kwa matenda a mtima.

Zambiri pazogulitsa zosiyanasiyana

Kufunikira kwa cholesterol kwa anthu tsiku ndi tsiku ndi pafupifupi g. Thupi lokha limatha kudzipanga lokha pafupifupi ma 2 g .. Kuti mukonzekere bwino zakudya zanu, muyenera kuwerengera moyenera cholesterol.

Zambiri zimawonetsedwa patebulo lathunthu m'munsimu.

Cholesterol mulibe mankhwala azitsamba. Koma kugwiritsa ntchito zakudya zina yokazinga kumalimbikitsa thupi kupangira zinthu. Samalani osati cholesterol, komanso zomwe zili ndi mafuta omwe ali ndi zakudya zambiri. Njira yophikira imatengedwa. Kuchiza kutentha koyenera kumachepetsa kuvulaza kwa mbale.

Mafuta a trans ndi chiyani?

Mafuta a Trans (TFA) - amodzi mwa mitundu yamafuta, chinthu chosinthika chopangidwa pokonza. Mothandizidwa ndi kutentha, molekyulu yamafuta imasintha ndipo transisomer imawonekeranso, amatchedwa trans mafuta.

Mitundu iwiri yamafuta acids imasiyanitsidwa: ochokera ku chilengedwe komanso omwe amapezeka ndi njira zochitira zinthu (hydrogenation yamafuta osapanga). Zoyambirira ndizochepa kwambiri muzinthu zamkaka, nyama. Pambuyo pa hydrolysis, zomwe zili zawo zimatha kukwera mpaka 50%.

Pambuyo pa maphunziro ambiri, zotsatira zoyipa pa thanzi la izi zidakhazikitsidwa:

• kuchepetsa cholesterol yabwino;
• wokhoza kuyambitsa kunenepa;
• kusokoneza kagayidwe;
• onjezerani kuchuluka kwa cholesterol yoyipa;
• amatha kuwonjezera zoopsa za mtima matenda;
• zimakhudza chitukuko cha matenda a shuga ndi chiwindi.

Masiku ano, pafupifupi chilichonse chophika mkate chimakhala ndi margarine. Zakudya zamafuta ophatikiza ndi mafuta zimaphatikizapo chakudya chofulumira komanso zakudya zosavuta. Chilichonse chomwe chili ndi margarine chimakhala ndi mafuta.

Mulingo watsiku ndi tsiku ndi pafupifupi g 3. Pazogulitsa zilizonse, zomwe sizipezeka zimayenera kupitilira 2% ya mafuta onse. Kukonzekera zakudya zanu, tikulimbikitsidwa kugwiritsa ntchito gome. Ikuwonetsa zomwe zili mumafuta a trans mu chakudya.

Ndi zakudya ziti zomwe zimakhala ndimafuta ambiri? Mndandandawu ukuphatikizapo:

• tchipisi mbatata - muli phukusi limodzi kuchuluka kwa TJ - pafupifupi 3 g;
• margarine - imakhala ndi zinthu zambiri zoyipa;
• Ma fries achi French - ali ndi TJ katatu kuposa momwe amapangira tsiku lililonse - 9 g;
• keke - mankhwala a confectionery ali ndi 1.5 g ya zinthu.

Pokhala ndi chiwopsezo chachikulu cha matenda amtima, tifunika kuchepetsa kugwiritsidwa ntchito kwa zakudya zamafuta ambiri.

Kuti muchite izi, muyenera:

• sinthani njira ya mankhwalawo otentha - m'malo momangika, gwiritsani ntchito kuwotcha kapena kuphika mu uvuni;
• kupatula kugwiritsa ntchito kufalikira ndi margarine;
• chotsani chakudya mwachangu muzakudya;
• mukamagula zinthu za confectionery, samalani ma CD - kuchuluka kwa TG kumayikidwa pamenepo.

Kanema kochokera kwa Dr. Malysheva:

Zakudya zamafuta a cholesterol

Ngati cholesterol yapamwamba yapezeka, kutengera zomwe zimayambitsa, chithandizo chimayikidwa. Nthawi zambiri pagawo loyamba, kukonza kwake kumaphatikizapo kusintha kwa zakudya. Izi zimathandizira kuchotsedwa kwa LDL yowonjezera ndikulepheretsa kudzikundikira kwake. M'kati mwa kafukufukuyu, zidapezeka kuti zinthu zingapo zomwe zili ndi kuchuluka kwambiri kwa ma cholesterol achilengedwe. Matenda a mtundu wa zizindikiro amatenga miyezi iwiri.

Zinthu zomwe zimachepetsa cholesterol:

1. Mbewu za fulakesi - gawo lothandiza lomwe limatsitsa LDL. Mukamagwiritsa ntchito mpaka 40 g patsiku, kuchepa kwa 8% kumawonedwa.
2. Nthambi - chifukwa cha kuchuluka kwa fiber
3. Garlic - clove wa adyo amatha kuchepetsa LDL ndi 10%, amatha kupondanso magazi.
4. Maamondi ndipo mtedza wina umakhudza mbiri ya lipid yonse.
5. Mbale -zakudya zomwe ziyenera kuphatikizidwa muzakudya pazokwera kwambiri. Kutha kuchepetsa LDL mpaka 10%.
6. Tiyi yobiriwira ndi mandimu - amachotsa poizoni, amateteza kagayidwe ka lipid.
7. Zipatso / masamba ofiira - chepetsa magazi m'thupi mpaka 17%.
8. Chi Turmeric - zokometsera zachilengedwe, zomwe zimathandiza kuwerengetsa magazi, zimathandizira kutupa, zimakhudza kugaya.

Mavitamini komanso othandizira kuti agwiritse ntchito bwino

Kuti muchite bwino, zakudya za cholesterol zimaphatikizidwa ndi mavitamini, mavitamini, zitsamba:

1. Niacin - Vitamini wofunikira pakugwira ntchito yokhudza thupi. Momwe zimakhudzira bwino mitsempha ya magazi, imachepetsa mawonekedwe a lipid, imalepheretsa kukula kwa matenda a mtima. Kuphatikiza apo, ili ndi phindu pamachitidwe amanjenje.
2. Omega 3 - imathandizira kuti magawo onse a mbiri ya lipid azisinthika. Maphunzirowa amatenga pang'onopang'ono zovuta zamatenda a SS, amachepetsa magazi, ndipo amalepheretsa kupangika kwa zolembera ndi magazi.
3. Muzu wa licorice - chomera chamafuta chomwe chili ndi mphamvu zochulukirapo. Zimaphatikizanso kutsitsa cholesterol. Msuzi wophika umathandiza kuchotsa cholesterol owonjezera m'thupi.
4. Propolis tincture - Njira yachilengedwe yomwe ingathandize kuyeretsa ziwiya za cholesterol zovulaza.
5. Folic acid - Imawerengedwa ngati vitamini yothandiza kuti muchepetse zizindikiro. Ndi kuchepa kwake, kuopsa kwa matenda amtima kumaonjezera.
6. Tocopherol - mavitamini osungunuka a mafuta okhala ndi antioxidant katundu. Imathandizira kuchepetsa milingo ya LDL, imalepheretsa mapangidwe a cholesterol plaques.
7. Linden inflorescences Mankhwalawa amagwiritsidwa ntchito pochotsa poizoni m'thupi. Zosungirazo zimakhala ndi kuchepa kwa mafuta m'thupi, zimapangitsa kuchepetsa thupi.

Kutsatira zakudya za cholesterol sikungochepetsa kudya zakudya zina. Ichi ndi choletsa mu chakudya, kuchuluka kwa zakudya zosiyanasiyana komanso kutsatira zolimbitsa thupi zofunika. Nthawi zambiri, kutsatira zakudya kumathandiza. Koma odwala ena amafunikira mankhwala.

Chakudya cholesterol chotsika ndiye gawo loyamba polimbana ndi hypercholesterolemia. Njira yofananira yophatikizira zolimbitsa thupi imachepetsa kugwira ntchito mpaka 15%.