Zamkatimu
Kuchuluka kwa cholesterol m'magazi ndi chimodzi mwazinthu zazikulu zomwe zimayambitsa matenda amtima.
Cholesterol palokha sizowopsa kwa thupi komanso ngakhale yofunika pamachitidwe angapo ofunikira. Komabe, owonjezera kuchuluka kwa zinthu amatha condense pa makoma a mitsempha ndi clogging iwo.
Chifukwa chake, pofuna kupewa matenda amtima, akatswiri amalangiza kuti musachite nawo zakudya zokhala ndi cholesterol yambiri.
Zingati
Thupi la munthu limafunikira pafupifupi 1000 mg ya cholesterol patsiku.
Gawo lalikulu - pafupifupi 80 peresenti - limapangidwa ndi thupi. Cholesterol yotsala yomwe munthu amapeza kuchokera ku nyama: nyama ndi mkaka.
Zakudya zamasamba: masamba, zipatso kapena mbewu - zilibe cholesterol konse.
Akatswiri okhala ndi moyo wathanzi amalangiza kudya osapitirira 300 mg wa cholesterol patsiku.
Zakudya zokhala ndi cholesterol yambiri
1. Cholesterol yambiri imapezeka mu nyama yamafuta - ng'ombe ndi nkhumba. Pewani kugula mafuta a brisket, khosi, nkhumba za nkhumba, nthiti ndi mabala ena a nyama, omwe ali ndi mafuta ambiri.
Kumbukirani kuti ndalama zambiri mafuta obisika muli ngakhale nkhumba ya nkhumba. Njira yabwino yothetsera izi ikhoza kukhala nkhuku yowonda ndi Turkey.
2. Pewani zinthu ngati izi monga chiwindi, mapapo ndi ubongo. Gawo limodzi (pafupifupi 200 g) limatha kukhala ndi gawo lalikulu la cholesterol yomwe imafunikira tsiku lililonse.
3. Kuchulukirachulukira kwamafuta amkaka ndi kolesterolini mkati nyama yokonzedwa: ham, soseji, soseji, nyama ndi zamzitini.
Ngakhale soseji yophika popanda mafuta ophatikizika amakhala ndi mafuta obisika. Kuonjezera apo, mankhwalawa ali ndi mchere wambiri.
4. Mafuta ambiri a cholesterol akhoza kubisika mkati nkhuku zonenepa - tsekwe, kapena bakha. Pewani kukazinga zakudya izi ndi mafuta, dulani mafuta ochulukirapo ndikusankha nyama yakuda kuchokera pachifuwa kapena m'miyendo ya mbalame, kuwachotsa pakhungu.
5. Mazira nthawi zambiri amatsutsidwa kuti ali ndi cholesterol yambiri. Komabe, poyerekeza ndi nyama yamafuta, mulibe zochuluka za mankhwalawa m'mazira.
Komabe, akatswiri amalangiza kuchepetsa kumwa dzira limodzi patsiku, kapena kuphika chakudya pogwiritsa ntchito mazira oyera. Complete kusiya mazira kumwa ali osavomerezeka: ali zambiri zakudya.
6. Othandizira kwambiri cholesterol - batala, tchizi, kirimu wowawasa ndi yoghurt yamafuta, yomwe nthawi zambiri imakhala ndi shuga wambiri wowonjezera.
Nutritionists amalimbikitsa kudya mkaka wosakanizika kapena wopanda mafuta ochepa ndi zinthu zina zamkaka zomwe zimakhala ndi mafuta osapitilira awiri ndi theka.
7. Gawo la mkango la cholesterol m'thupi la munthu limagwirizana zinthu zomwe zatha, makeke aku mafakitale, zokometsera ndi chakudya chofulumira. Zogulitsazi zili ndi mafuta a TRANS, komanso mafuta ambiri odzaza.
Momwe mungasinthire zakudya zokhala ndi cholesterol yambiri?
1. Chotsani kukhitchini Zakudya zonse zokhala ndi mafuta okhuta: Margarine, zinthu zomaliza, soseji ndi zamzitini, zokhwasula-khwasula ndi mabisiketi. Ngati mankhwalawa palibe kunyumba, simungadye.
2. Mu golosale kumbukirani "perimeter rule". Nthawi zambiri zipatso, ndiwo zamasamba, nyama zowonda ndi mkaka wopanda mafuta ochepa zili m'mphepete mwa makoma, ndipo zakudya zokonzedwa, zam'chitini komanso zotha kumaliza zimakhala m'mipata yamkati ya sitolo. Muyenera "kuyenda pafupi ndi khoma".
3. Nthawi zonse gulani masamba awiri atsopano kapena zipatso zomwe simunayesepo kapena simunagule kwa nthawi yayitali. Maapulo, zipatso, nthochi, kaloti, broccoli ndizofunikira kwambiri za fiber, zomwe zimachepetsa cholesterol m'magazi.
4. Werengani mosamala kapangidwe ka mankhwala. Kuchuluka kwamafuta ndi zopatsa mphamvu kumawonetsa kuti m'paketi yazakudya zomwe zitha kukhala ndi cholesterol yochulukirapo.
5. Pangani mabwenzi ndi mafuta osakwaniritsidwa. Iwo sali olemera mu mavitamini ndi omega-3 okha, koma otsika mu cholesterol. Mafutawa ali mu mtedza, nsomba za m’nyanja, mafuta a azitona ndi njere za mpendadzuwa.
6. Muzakudya muyenera kukhala ndi zinthu zopangidwa kuchokera ku mbewu zonse. Ulusi womwe ali nawo umathandizira kumanga cholesterol yomwe imalepheretsa kulowa m'magazi.
7. Osasiya. Phunzirani kusankha zakudya zoyenera. Nkhuku yotsika mafuta, Turkey ndi ng'ombe yowonda. Mukhozanso kudya nsomba za m'nyanja, zomwe zimakhala ndi mafuta osakwanira.
8. Pangani zipatso ndi ndiwo zamasamba kukhala mbali yofunika ya zakudya zanu. Zili ndi mafuta ochepa kwambiri, zimakhala zotsika kwambiri ndipo zimakhala ndi mavitamini ambiri.
Chofunika kwambiri
Kuti mupewe kuchuluka kwa cholesterol m'zakudya, sankhani nyama yowonda, zakudya zamasamba ndikupewa nyama yokonzedwa.
Zambiri zokhudzana ndi zakudya zomwe zili ndi cholesterol yambiri yang'anani muvidiyo ili pansipa:
