Zakudya zotsitsa mafuta m'thupi

Mafashoni okhala ndi moyo wathanzi akukula mosasintha chaka chilichonse. Mowonjezereka, anthu akuganiza za maubwino olimbitsa thupi nthawi zonse komanso mtundu wa zakudya zawo. Gawo lofunikira ndikudya zakudya zapadera zomwe zitha kuchepetsa cholesterol yamagazi.

Cholesterol: bwenzi kapena mdani?

Cholesterol ndichinthu chosasinthika m'thupi lathu. Ndi mu selo iliyonse ya thupi chifukwa chakuti amapangidwa mmenemo. Pokhala mafuta apadera ngati mafuta, cholesterol sichimasakanikirana ndi magazi, koma imanyamulidwa, chifukwa chake, mthupi lonse ndi lipoproteins.

Kuphatikiza apo, pali zinthu 5 zofunika kwambiri zomwe zimagwira, zomwe ndi:

• kuonetsetsa kukhulupirika ndi kupezeka kwa khungu;
• kuchita nawo kagayidwe kachakudya njira ndi yopanga ya ndulu zidulo zofunika yachibadwa matumbo ntchito;
• kaphatikizidwe ka vitamini D;
• kupanga mahomoni ogonana ndi mahomoni adrenal;
• Kupititsa patsogolo ntchito kwaubongo ndikukhudzidwa osati ndi luso la munthu, komanso momwe amasinthira.

Pakadali pano, zonsezi zimachitika kokha "Zothandiza»Cholesterol, yomwe imanyamulidwa ndi milingo yambiri ya lipoproteins. Pamodzi ndi ichi, palinso kachulukidwe kakang'ono ka lipoprotein, kamene kamayendetsa "zoipa»Cholesterol. Imene imapanga zolembera pamakoma amitsempha ndipo imayambitsa matenda amtima komanso kusabereka, malinga ndi kafukufuku waposachedwa ndi asayansi aku America. Dr. Enrique Schisterman, yemwe adachita nawo, anati "maanja omwe ali ndi cholesterol yambiri mwa onse awiri sanathe kutenga pakati kwa nthawi yayitali poyerekeza ndi maanja omwe anali ndi cholesterol“. Ndi cholesterol iyi yomwe madokotala amalimbikitsa kuti ichepetse ngati ingapitirire pamlingo wovomerezeka.

Ndipo iye, malinga ndi malingaliro awo, ayenera kukhala pansi pa 129 mg / dl. Komanso, "cholesterol" yabwino imayenera kukhala yoposa 40 mg / dL. Kupanda kutero, chiopsezo chokhala ndi matenda amtima komanso ngakhale matenda amtima chimakula kwambiri.

Mwa njira, chiŵerengero "zoipa"Ndipo"Zothandiza»Cholesterol m'thupi la munthu motsatana ndi 25% mpaka 75%. Kutengera izi, ambiri amati chilichonse, ngakhale chakudya cholimba kwambiri chimachepetsa mafuta m'magazi osapitilira 10%.

Zakudya kuti muchepetse cholesterol

Madokotala apanga zakudya zingapo kuti athane ndi cholesterol. Pakadali pano, otchuka kwambiri komanso othandiza ndi awiri mwa iwo:

1. 1 Yoyamba imakhudzana ndi kuchepetsa mafuta omwe akhuta, omwe amapezeka mu batala, margarine, mafuta amanjedza, nyama yamafuta, tchizi, ndi zina zambiri ndipo ndi chifukwa chowonekera pazolembazo. Chosangalatsa ndichakuti, kugwira ntchito kwake, malinga ndi asayansi aku America, kuli koyenera kokha mu 5% ya milandu.
2. 2 Wachiwiri amalimbikira kudya zakudya zochepa za glycemic index ndi mafuta athanzi. Mwachidule, mukamatsata chakudyachi, muyenera kusinthanitsa mafuta odzaza ndi osakhutitsidwa. Zomalizazi zimapezeka mu nsomba, mtedza ndi mbewu. Ndipo sinthanitsani chakudya chambiri (chomwe chimayambitsa shuga wambiri m'magazi) - zakudya zowuma, ma chimanga, mbatata zophika ndi zina zambiri - ndi masamba, zipatso, ndi nyemba. Ubwino wa zakudya zotere ndikuti umathandizanso kuti muchepetse kunenepa, komwe kumapangitsa kuchepa kwama cholesterol m'magazi komanso chiopsezo chokhala ndi matenda amtima.

Zakudya 9 Zotsika Kwambiri za Cholesterol

Nyemba. Ndi gwero labwino kwambiri la zinthu zosungunuka, zomwe zimachepetsa cholesterol yamagazi pomangiriza ku zidulo m'matumbo, kupewa kuti ibwezeretsenso m'thupi. Kuphatikiza pa nyemba, ulusiwu umapezeka mu oatmeal, mpunga wofiirira, ndi zipatso ndi ndiwo zamasamba zambiri monga maapulo ndi kaloti.

Salimoni. Lili ndi omega-3 polyunsaturated fatty acids, omwe amatha kuchepetsa kuchuluka kwa cholesterol "choyipa" m'magazi ndikuwonjezera "chabwino". Kuphatikiza apo, nsomba ndi nkhokwe yamapuloteni, yomwe ndiyofunikira pakugwira bwino ntchito kwa mtima. Omega-3 acid amapezekanso mu white tuna, trout, anchovies, herring, mackerel ndi sardines.

Peyala. Ndi gwero la mafuta amtundu wa monounsaturated, omwe amathandizira mtima kugwira ntchito pochepetsa cholesterol yoyipa ndikuwonjezera cholesterol yabwino. Kuphatikiza apo, ndi peyala yomwe ili ndi beta-sitosterol yambiri kuposa zipatso zina zilizonse. Ichi ndi chinthu chapadera chomwe chimatha kuchepetsa kuchuluka kwa cholesterol "choyipa" kuchokera pachakudya. Pakadali pano, ikukonzedwa bwino ndikugwiritsidwa ntchito ngati mankhwala.

Adyo. Nthawi zosiyanasiyana, anthu osiyanasiyana adya adyo kuti atetezedwe kudziko lina, kuti akhale ndi mphamvu zowonjezera komanso kupirira, komanso, kulimbana ndi matenda ndi majeremusi. Zaka zingapo zapitazo, malo ena apadera a adyo adapezeka - kuthekera kotsitsa cholesterol "choyipa" ndipo, potero, kuchepetsa kuthamanga kwa magazi ndikupewa kuundana kwamagazi. Kafukufuku waposachedwa awonetsa kuti adyo amatha kuteteza chipika kuti chisatseke mitsempha koyambirira mwa kungoletsa cholesterol kuti isamamatire pamakoma awo.

Sipinachi. Monga masamba onse obiriwira, komanso dzira yolk, sipinachi imakhala ndi lutein wambiri. Mtundu uwu umachepetsa chiopsezo chokhala ndi matenda amtima mwa kupewa kolesterol kuti isamangirire pamakoma a mitsempha ndi kuitseka. Zimatetezanso munthu ku khungu.

Tiyi wobiriwira. Amalimbikitsa thupi ndi ma antioxidants, potero amathandizira kukhalabe ndi thanzi la mitsempha yamagazi. Kafukufuku waposachedwa awonetsa kuti kumwa tiyi wobiriwira pafupipafupi kumathandizira kuchepetsa mafuta m'thupi komanso kuchepetsa kuthamanga kwa magazi.

Mtedza. Momwemo, iyenera kukhala chisakanizo cha walnuts, cashews ndi amondi. Madokotala amati ndiwothandiza kwambiri polimbana ndi cholesterol kuposa chakudya chilichonse cha cholesterol. Kupatula apo, ali ndi mafuta a monounsaturated, mkuwa, magnesium, vitamini E ndi zinthu zina zomwe zimawonetsetsa kuti mtima ukugwira ntchito. Kugwiritsa ntchito mtedza pafupipafupi kumachepetsa chiopsezo chokhala ndi matenda amtima. Ndiponso sungani malo anu athanzi.

Chokoleti chakuda. Lili ndi kuchuluka kwa ma antioxidants omwe amafunikira kuti athane ndi cholesterol "yoyipa". Mutha kusinthanitsa ndi chokoleti cha mkaka kapena vinyo wofiira. Ngakhale zili ndi ma antioxidants ochepera katatu.

Soy. Lili ndi zinthu zapadera zomwe zimachepetsa cholesterol yamagazi. Kuphatikiza apo, izi ndizomwe zimatha kusintha nyama yamafuta, batala, tchizi ndi mafuta ena okhuta popanda kuwononga thanzi.

Kodi mungatani kuti muchepetse cholesterol yanu?

1. 1 Pewani zochitika zovuta. Kupsinjika kumawonjezera chiopsezo chanu chokhala ndi matenda amtima.
2. 2 Chitani masewera. Kuchita masewera olimbitsa thupi osankhidwa bwino ndiyofunika kukhala nawo kuwonjezera pa chakudya chamafuta.
3. 3 Siyani kusuta fodya ndi kumwa mowa.
4. 4 Sinthanitsani zakudya zokazinga ndi zakudya zophika kapena zokumba.
5. 5 Chepetsani kudya nyama zonenepa, mazira, ndi mkaka wamafuta ambiri.

Ndipo, pomaliza, mverani malingaliro a madotolo omwe amaumirira kuti kupambana polimbana ndi cholesterol makamaka kumadalira kulimba mtima kofuna kudzithandiza nokha komanso mtima wanu. Kuphatikiza apo, zonsezi pambuyo pake zimapindula ndi zaka zazitali za moyo wachimwemwe ndi wathanzi.

Werengani komanso nkhani yathu yokhudza cholesterol. Makhalidwe ake, zofunika tsiku ndi tsiku, kugaya, zinthu zopindulitsa ndi zomwe zimapangitsa thupi, kulumikizana ndi zinthu zina, zizindikiro zakusowa ndi mafuta owonjezera a cholesterol, ndi zina zambiri.