Kuchokera kuzingwe zonse, timatsimikiziridwa ndi otsatsa kuti cholesterol ndi chinthu chowopsya komanso chovulaza, chopha basi. Komabe, ngati izi ndi zoona, ndiye n'chifukwa chiyani thupi limapereka? Zizoloŵezi zofuna kudzipha - sizingatheke, koma kuti muzindikire mtundu wa ntchito ya cholesterol.
Cholesterol Chothandiza?
Cholesterol ndi mafuta. M'magazi athu, akhoza kukhala mu mawonekedwe aulere, komanso mumagulu - m'magulu ammimba. Mu mgwirizano wofanana, uwu si cholesterol, koma lipoprotein mankhwala.
Izi zimagwirizanitsa ndi mitundu iwiri:
- mkulu-density lipoproteins - "zothandiza";
- lipoproteins wa otsika kwambiri ndi "owopsa".
Chiwindi chathu chimapanga cholesterol chokha, ndipo cholesterol ambiri omwe timayesedwa magazi ndi lipoproteins ku chiwindi. Komabe, kuchuluka kwa munthu, kumatulutsa kolesterolo. Ndipo mopitirira muyeso, ngati mochepa kwambiri izo ziri zoopsa kale ...
Kuthamanga kwapamwamba-kachulukidwe lipoproteins (LVPP) ayenera kukhala 35% onse lipoprotein mankhwala, ndiko kuti, 65% ya lipoproteins ndi otsika-osalimba lipoproteins, mwazinthu zina "zoipa" cholesterol. Pano ife tikufika pa zokondweretsa kwambiri - kodi tikusowa zakudya zotsutsana ndi kolesterolini?
Ndichifukwa chiyani ndikusowa cholesterol?
Cholesterol imaphatikizapo popanga mahomoni ambiri, ndi mbali imodzi ya maselo, mafuta acid, omwe ndi ofunika kuti chimbudzi chikhale choyenera. Cholesterol ndi ofunika kwambiri antioxidant omwe amatiteteza ku zoipa zopanda malire. Kuphatikiza apo, amathandiza kuti mavitamini A, E, D, K. akwaniritsidwe ndi cholesterol chochepa, chilakolako cha kugonana chimatha.
Zakudya
Inde, ngati muli ndi chiwerengero cholakwika cha HDL ndi LDL, muyenera kupeza chifukwa (chakudya chosasamala, kufooka kwa chiwindi, kulemera kwakukulu kapena palimodzi), ndi kuyamba zakudya kuti muchepetse cholesterol.
Chofunika kwambiri cha zakudya sikumakhala koyenera komanso kudya zakudya za mapulotini, zakudya ndi mafuta, koma pogwiritsira ntchito mankhwala oyenera.
Mafuta
Choyamba pazoletsedwa. Ndikoyenera kuchotsa kapena kuchepetsa kusakaniza kwa mafuta a zinyama - mafuta odzaza mafuta, komanso mankhwala opangidwa ndi mafuta a kolesterolini - mankhwala (chiwindi, impso, ubongo, etc.). Kuwonjezera apo, simuyenera kutenga nawo nsomba zamchere ndi caviar.
Bwezerani mafuta ambiri a zinyama ndi mafuta osadulidwa a masamba. Mafuta ali ndi choleretic effect, komanso amalimbitsa m'mimba peristalsis. Zonsezi zimapangitsa kuti kuchotsa cholesterol chowonjezera.
Zakudya
Mafuta, zakudya zomwe zimachepetsa kolesterolini ziyenera kudutsa popanda chakudya chokhazikika, chomwe chimakhala cholesterol mosavuta. Maganizo ayenera kukhala pa zakudya zovuta, ma vitamini, masamba ndi zipatso. Kawirikawiri, mavitamini amafunika kwambiri, mukhoza kugwiritsa ntchito ma multivitamin complexes.
Menyu
Pakudya zakudya zochepetsa mafuta m'thupi, muyenera nthawi zonse kukonzekera mbale zamasamba, zipatso ndi zipatso - soups, compotes, kissels, saladi, supu ya kabichi, beetroots, ndi zina zotero. Amalimbikitsidwanso ntchito yatsopano yamadzimadzi - makamaka masamba a masamba.
Ndibwino kuti mugwiritse ntchito mkaka wa mafuta otsika komanso zakudya kuchokera kwa iwo - syrniki, casseroles, soufflé .
Ponena za ufa mungadye bisakiti ndi mkate wa rye. Kuchokera ku nyama mu zakudya timasiya nyama zochepa chabe, nkhuku zopanda mafuta, komanso nsomba zonenepa. Kugwiritsa ntchito nsomba kumalandiridwa.
Mbewu, nyemba ndi tirigu ndizofunika kwambiri. Iwo akhoza kuphikidwa mu kuphatikiza kulikonse, mu supu ndi tirigu, casseroles.
Mlingo waukulu wa mafuta uyenera kulingalira za mafuta osakaniza a masamba, komabe, kuchotsa batala ndi 100% sikoyenera. Lili ndi retinol, lomwe silipezeka m'mafuta a masamba.