Mfundo za kadyedwe kokhala ndi mafuta m'thupi ambiri

Matenda a shuga amaphatikizika ndi cholesterol yowonjezereka m'magazi, zomwe zimabweretsa zovuta zingapo.

Cholesterol wamba abwinobwino sapitirira 5,2 mmol. Kwa akazi, chizindikiro choyenera ndi mpaka 4,7. Ngati ndichoposa chiwerengero cha 5.2, koma pansipa 6.4 mmol, ndiye kuti pali kuphwanya kwazonse. Ndi zizindikiro kupitirira 6.4 mmol, munthu ayenera kulandira chithandizo mwachangu. Mkhalidwe wowopsa ndi cholesterol pamwamba pa 7.8 mmol.

Ngati matenda a shuga adapezeka koyamba, ndiye kuti pali kuwonjezeka kwa cholesterol. Mtundu wachiwiri wa matenda ashuga, mtunduwu umalumikizidwa ndi kunenepa kwambiri, komwe kumakhudza pafupifupi anthu onse omwe ali ndi shuga wamagazi ambiri. Munthu ndi zomwe amadya. Chifukwa chake, ndiye zakudya zomwe ndizo maziko a mankhwalawo, kuphatikiza ndi kuchuluka kwa shuga m'magazi. Zakudya zopatsa thanzi zimatanthawuza zoletsa zingapo zomwe ziyenera kutsatiridwa.

Mfundo zoyambirira za zakudya

Lamulo lalikulu la zakudya ndizakudya zochepa zomwe zimakhala ndi mafuta. Kufunika kwa tsiku ndi tsiku kwa cholesterol mwa anthu ndi 1000 mg. Nthawi yomweyo, thupi limatha kudzipangira kuchuluka kwa 80%. 20% yotsala imapezeka pazinthu zanyama.

Kukonda zakudya zopanda pake komanso zakudya zamafuta kwambiri kumawononga thanzi. Ngati pali kuchuluka kwa shuga m'magazi, ndiye kuti zakudya zake ziyenera kuthandizidwa kwambiri.

Anthu omwe alibe mavuto azaumoyo amathanso kutsatira mfundo za zakudya zochepa za cholesterol ngati njira yoletsera.

Kuti tichotse bwino chiwalochi, mfundo zotsatirazi ziyenera kutsatiridwa:

1. Chakudya chamagulu. Zakudya ziyenera kumwedwa m'magawo ang'onoang'ono komanso pafupipafupi. Chifukwa cha izi, chiopsezo chodya zakudya zochulukirapo ndizochepa.
2. Zakudya zochepa zamafuta a nyama - zimakhudza kwambiri mafuta m'thupi. Gwiritsani ntchito mafuta a azitona pa zakudya yokazinga.
3. Zakudya zamchere zochepa. Mlingo watsiku ndi tsiku sayenera kupitilira magalamu asanu. Mchere umasungabe madzi amkati ndipo umalimbikitsa mapangidwe a edema.
4. Kukana kwathunthu kumwa mowa ndi fodya. Izi zimadzetsa magazi, zomwe zimabweretsa zovuta zingapo.
5. Kuchuluka kwa nyama nthawi imodzi sikuyenera kupitirira 100 magalamu.
6. Kumwa moyenera mkaka ndi zinthu zomwe zimakhala ndi mkaka.
7. Mbalame imayenera kudyedwa yopanda mafuta ndi khungu.
8. Pozimitsa, kusowa kwamafuta kungalipiridwe ndi madzi opanda kanthu.
9. Chofunikira pa zakudya ndikugwiritsa ntchito fiber, chifukwa zimalepheretsa kuyamwa kwa cholesterol m'matumbo am'mimba. Kuchuluka kwake kumakhala ndi chimanga, masamba, zipatso. Sankhani zamasamba zomwe zimakhala ndi wowuma ochepa. Anyezi ndi adyo ndizothandiza kwambiri, ziyenera kudyedwa zosaphika.
10. Kugwiritsa ntchito vitamini D, ambiri omwe amapezeka mu nsomba.

Zakudya zimathandizira kukonza zambiri, kuchepetsa kuchuluka kwa mafuta ndikuwongolera njira za metabolic mthupi.

Zoti asadye?

Ngati chizindikirocho chikuposa zomwe mukuyenera, ndiye kuti mndandanda wazomwe zalembedwa pansipa uzikhala wochepa. Mukafuna kuchulukirapo, musakane kuzitenga.

Zakudya zoletsedwa:

1. Zakudya zamafuta ambiri komanso shuga wambiri: makeke, mchere, maswiti.
2. Zakudya zopangidwa kuchokera mkati mwa nyama, izi: chiwindi, lilime, impso, mtima.
3. Zakudya zakusuta ndi soseji, masoseji ali ndi mafuta ambiri oyipa.
4. Zinthu zomwe zimakhala ndi mkaka. Kirimu ndi kirimu wowawasa ndi mafuta kwambiri pakuphatikizika, amayenera kudyedwa pang'ono momwe mungathere. Mayonesi ndi oletsedwa, ngati kuli kotheka, ayenera kuphatikizidwa kwathunthu kuzakudya. Ma saladi amatha kupaka mafuta ndi chimanga, maolivi, mpendadzuwa, fulakesi.
5. Osamadya yolk ya nkhuku, chifukwa muli ndi cholesterol yambiri. Ngati tilingalira dzira lonse, ndiye kuti lili ndi kuchuluka kwa chloramphenicol, komwe kumachepetsa zinthu zoyipa zomwe zili mu yolk.
6. M'malo mwa nyama yamafuta, muyenera kulabadira nkhuku ndi nsomba.
7. Shirimp
8. Ice cream, chifukwa mumakhala ndi shuga wambiri.
9. Chakudya Chachangu: Agalu Otentha, Hamburger, ndi Chips.
10. Ndikofunikira kuchotsa mafuta nyama musanaphike. Njira yabwino ndi ng'ombe, mwanawankhosa, nyama yamavalo.
11. Mitundu yosiyanasiyana ya tchizi.

Zinthu Zololedwa

Ndi zakudya ziti zomwe zimachepetsa cholesterol? Zakudyazo ziyenera kulemezedwa ndi mafuta ofunikira, omwe ali ndi mafuta am'masamba, nsomba zamafuta, mtedza.

Asayansi atsimikizira kuti panganoli limapezeka m'mafuta azomera. Chifukwa chake, zitha kutengedwa popanda malire. Kuti mupeze phindu lalikulu, sizikulimbikitsidwa kuti muzitenthe. Zogwiritsidwa ntchito kuwonjezera phala pokonzekera masaladi kuchokera masamba ndi zipatso.

Nsomba ziyenera kuwonjezedwa muzakudya kamodzi kawiri pa sabata. Njira yabwino ndi nsomba zam'nyanja. Mutha kutenga chiwindi kuchokera ku mitundu yosiyanasiyana ya nsomba, komanso mafuta osungunuka kapena mafuta a capular. Mafuta a Omega-3 amawonda magazi ndipo amatulutsa cholesterol.

Kugula mkaka, kirimu wowawasa, kirimu, kefir, tchizi chanyumba chokhala ndi mafuta ochepa. Macaroni kokha kuchokera ku tirigu wa durum. Mkate wopangidwa ndi chinangwa. Zakudya zamafuta ochepa: nkhuku, kalulu, nkhuku.

Ndikulimbikitsidwa kudya masamba ambiri osiyanasiyana, makamaka masamba. Oxalic acid wopezeka kabichi, sorelo, sipinachi amachepetsa mafuta m'thupi.

Zomera zamasamba zimachotsa shuga ndi mafuta ochulukirapo. Porridge iyenera kukonzedwa kuchokera ku tirigu wopanda mafuta. Oat, tirigu kapena buckwheat porridge ndi mafuta aliwonse amasamba - abwino poyambira tsiku.

Monga zakumwa, mutha kugwiritsa ntchito mankhwala osiyanasiyana azitsamba ndi wobiriwira, madzi amchere, timadziti. Osatengera khofi. Zakudya zotsekemera, zakumwa za zipatso, masaladi a zipatso, zipatso zamasamba ndizoyenera.

Ngati cholesterol ndi shuga m'magazi ndizakwezedwa, muyenera kupanga mapulani azakudya za tsiku ndi tsiku. Zakudya ziyenera kumwedwa kangapo pa tsiku pazigawo zochepa.

Zosankha zamasiku:

1. Chakudya cham'mawa. Buckwheat kapena phala la tirigu wokhala ndi apulo kapena lalanje. Tiyi, khofi, compote wopanda zipatso.
2. Chakudya cham'mawa chachiwiri. Nkhaka, phwetekere, letesi ndi sipinachi saladi ndi mafuta. Kapu ya karoti.
3. Chakudya chamadzulo. Msuzi ndi mafuta a azitona. Lachiwiri, nkhuku zodula zouma zokhala ndi masamba. Gawo la mkate ndi msuzi wa apulosi.
4. Tiyi yapamwamba. Oatmeal ndi kapu ya madzi apulosi.
5. Chakudya chamadzulo. Nsomba zovekedwa, mkate wa chinangwa, tiyi kapena msuzi wamtchire udatuluka popanda shuga.

Zakudya zoyenera zimathandiza kuiwala za matenda ndikukhala ndi moyo wonse.

Kufunika kwa zakudya zoyenera

Zakudya zimathandizira kuyang'anira zomwe zili za lipoprotein, chifukwa chomwe mlingo wa chinthu m'magazi umatsika. Nthawi zambiri, chizindikirocho chimatha kukhala chosakanikirana ndi zakudya zoyenera, ngakhale popanda kugwiritsa ntchito mankhwala apadera.

Ma diamita ali ndi ziwiya zoyera. Izi zimakhala ndi phindu pa mtima dongosolo, khungu, misomali, tsitsi.

Zakudya zopanda mafuta a cholesterol zimakhala ndi antioxidants. Zinthu izi zimathandizira kuchepetsa kusintha kwa zomwe zimachitika pakhungu pakhungu, komanso kupewa ma pathologies osiyanasiyana kuti asatukuke.

Zotsatira za kusadya

Ngati kusanthula kunawonetsa cholesterol yayikulu, ndikofunikira kuti mupite patsogolo kuti muchepetse. Kuti muchite izi, wodwalayo ayenera kutsatira zakudya zokhwima. Ngati izi sizikuwoneka, matendawa atha kukulira.

Mlingo wowonjezereka wa lipophilic mankhwala ndi shuga wamagazi amadzala ndikukula kwa atherosulinosis yamitsempha ndi mitsempha. Matendawa amapezeka pamene mafuta a cholesterol amapezeka m'mitsempha ndipo amakanika pang'ono kapena kutsekeka ndi lumen. Izi zimabweretsa zovuta zamagazi.

Mafuta ambiri owopsa amatha kupweteketsa amuna ndi akazi (kuwonongeka kwa ubongo chifukwa cha kusokonezeka kwamagazi), myocardial infarction (kusintha kwa necrotic mu minofu ya mtima).

Ndi cholesterol yayikulu, matenda atherosulinosis amatha kuchitika, momwe mumakhala mavuto amakumbukiro, kusamva ndi kuwona.

Makanema pazakuchepetsa magazi m'thupi:

Kumbukirani kuti zakudya ndi njira zina zochiritsira zitha kugwiritsidwa ntchito mutakambirana ndi dokotala. Kudzichitira nokha mankhwala kungakhale koopsa.