Cholesterol ndi mtundu wa mafuta, maselo omwe alipo mu mbali iliyonse ya thupi lathu. Ngakhale kuti ali ndi mbiri yoipa ya cholesterol, imakhala ndi ntchito zambiri: imachita nawo mapangidwe a mahomoni, machitidwe amanjenje, chimbudzi ndi kaphatikizidwe ka vitamini D.
Thupi lathu limapanga cholesterol, koma kudya chakudya chochuluka cha mafuta, timathandizira kuwonjezera mankhwalawa m'magazi. Zotsatira zikhoza kukhumudwitsa - matenda a atherosclerosis, matenda a mtima, kupweteka, arrhythmia, angina, impso miyala ndi chiwindi. Ngakhale kuti zinthu sizili zofunika kwambiri, pali mwayi wotsika msinkhu wake mothandizidwa ndi zakudya zam'thupi.
Zosiyanasiyana
Cholesterol ikhoza kukhala yosiyana. Kukhala m'magazi, amalenga lipoproteins, kulumikizana ndi mapuloteni. Chifukwa, mkulu ndi otsika osalimba lipoproteins kuonekera.
Lipoprotoeins yapamwamba kwambiri ndi "othandiza" cholesterol, yomwe imagwira ntchito zonsezi, ndipo imatipatsanso cholesterol chochulukirapo, kuyimitsa iyo ku chiwindi, kumene imatulutsidwa ngati bile.
Mapoproteins otsika kwambiri ndi "chovulaza" cholesterol, chipatso cha zakudya zathu. Sizimangokhalira kutulutsidwa kuchokera ku thupi, kuikidwa pamakoma a zombo, kupanga mapulaneti a atherosclerotic ndi kulepheretsa kuti magazi aziyenda kuchokera pansi. Izi, choyamba, zimayambitsa kuwonongeka kwa zakudya za minofu ya mtima.
Chofunika kwambiri cha zakudya
Chofunika cha zakudya zotsutsana ndi mafuta a m'thupi ndi kudzaza thupi ndi mafuta a polyunsaturated, ndi kuchepetsa mafuta odzaza nyama. Kuti muchite izi, muyenera kupewa:
- chakudya chokazinga;
- mafuta obiriwira ndi okonzedwanso;
- margarine ndi mafuta ena omwe amakhalabe otentha kutentha;
- sausages ndi semi-kumaliza mankhwala;
- mafuta ndi nyama zonenepa;
- chakudya chamzitini;
- ayenera "kumangiriza" ndi kusuta komanso mowa kwambiri.
Gome la cholesterol mu zakudya lidzakuthandizani kuti muzidya zakudya zoyenera.
Koma zakudya zotsutsa cholesterol zimaphatikizapo zakudya zambiri zomwe zingapangitse zakudya zosiyanasiyana, zokoma komanso zothandiza.
- Nsomba za oily nsomba ndi "bwenzi" lathu. M'mawonekedwe ake muli oduga omega 3 ndi 6 fatty acids, omwe amathandiza "kutsuka" cholesterol chovulaza.
- Zakudya za m'nyanja ndi zakudya zonse za ayodini.
- Nyemba ndi tirigu.
- Kuchotsa.
- Mafuta osakonzedwanso, makamaka - azitona ndi zitsulo, amachepetsa kuyamwa kwa cholesterol m'matumbo.
- Mbeu ya mpendadzuwa, mtedza.
- Zipatso za cititrus.
Zakudya izi ziyenera kukhazikitsa maziko a zakudya ndi ma cholesterol plaques, komanso maziko a zakudya zathanzi. Dziwani kuti nyama ndi nkhuku sizingaletsedwe, nyama idzisankhira, ndi kuchotsa khungu la mafuta kuchokera ku mbalameyi. Muyenera kudya zipatso ndi ndiwo zamasamba.
Zakudya Zakudya
Ndi cholesterol chokwanira, mungagwiritsenso ntchito sokoterapiyu - tsiku lililonse m'mawa kuti muzimwa gawo lotsatila la timadziti. Zakudya sizoyenera kwa odwala shuga, ndi juisi, momwe zimakhalira komanso choyambirira sizingasinthe.
Kusiyana kwa zakudya zamadzi:
- Tsiku 1 - madzi a karoti (60 ml) + madzi a udzu winawake (30 ml);
- Tsiku lachiwiri - madzi a karoti (60ml) + madzi a mchere (45 ml) + madzi a nkhaka (45ml) - madzi a beet ayenera kusungidwa m'firiji musanafike;
- Tsiku lachitatu - madzi a karoti (60ml) + madzi apulo (45ml) + madzi a udzu winawake (45 ml);
- Tsiku 4 - madzi a karoti (60 ml) + madzi a kabichi (30 ml);
- Tsiku lachisanu - madzi a lalanje (30 ml);
Mafuta ndi abwino kumwa ndi mphindi 20, koma ngati palibe nthawi - mukhoza kusakaniza.
Mankhwala a anthu
Njira yoyamba yothetsera zakudya m'magazi ndi ma statins - amachepetsa cholesterol, koma amachulukitsa chiopsezo cha matenda a mtima. Ndicho chifukwa chake akulimbikitsidwa kuti asatenge mawonekedwe a mankhwala, koma ndi mawonekedwe awo - azitona, mafuta odzola ndi mankhwala a magnesiamu.
Mankhwala amtunduwu amavomereza ndi mapuloteni a cholesterol m'mawa uliwonse kuti amwe pamimba yopanda kanthu 1-3 supuni. wa mafuta odzola.