Mlingo wamagazi wa magazi m'thupi ndi chizindikiro chomwe anthu ambiri amadziŵa lero ndipo amayesetsa kutsatira, chifukwa kuwonjezeka kwake kukudza ndi kukula kwa matenda a atherosclerosis, matenda a mtima wa ischemic, ndi matenda a mtima m'tsogolomu. Kusintha zakudya zanu, mungathe kukwaniritsa choyimira cholesterol, chifukwa ichi muyenera kuchepetsa mankhwala omwe amachulukitsa mafuta m'thupi.
Mafuta mu nyama ya nyama - chifukwa cha mkulu wa cholesterol
Ndikofunika kuphunzira lamulo lofunika: Mafuta odzaza nyama amachokera ku cholesterol chochulukirapo, ndikumala unsaturated mafuta acids kuchepetsa mlingo wa lipids. Choncho, kumwa mafuta a nyama sikuyenera kuchepa. Zimakhala zambiri m'matumbo a nyama:
- impso;
- chiwindi;
- ubongo.
Mazira a mazira ali ndi mlingo wapamwamba wa kolesterolini, kotero sabata simungadye zoposa 4 zidutswa. Kuwonjezera apo, ziyenera kukumbukiridwa kuti mankhwala ena ali ndi zotchedwa mafuta "obisika". Mwachitsanzo, mu mafuta a mafuta ochepetsetsa a cholesterol ambiri amapezeka mu ng'ombe kapena nyama ya nkhumba. Ndikofunika kuchotsa mafuta ooneka kuchokera ku nyama.
Zakudya za mkaka: mafuta ndi otsika mafuta
Mitengo yomwe imapatsa mafuta m'thupi mwa mafuta - mkaka wa mkaka:
- mkaka wonse;
- tchizi;
- kirimu wowawasa;
- kanyumba kanyumba.
Mukhoza kugwiritsa ntchito mafanowo opanda mafuta. Cholesterol imakula ndi kugwiritsa ntchito mayonesi ndi batala, kotero mmalo mwake ndikulimbikitsani kugwiritsa ntchito otsika mafuta yogurts kapena masamba ophikira.
Zamasamba ndi mowa
Zamasamba zokha sizikhala ndi mafuta, ndi cholesterol yapamwamba zimakhala zothandiza. Koma ngati mwachangu kapena mumawathira nyama, amamwa mafuta a nyama ndipo amakhala kasupe. Choncho, amafunika kukhala atsopano kapena kuphika pokhapokha ndi mankhwala.
Mafuta osakanizidwa ndi mkaka ndi zakudya zomwe zaletsedwa ku cholesterol, chifukwa zili ndi mafuta a kanjedza ndi kokonati omwe ali ndi mafuta odzaza. Mowa umatsogolereranso
Zakudya zam'madzi zokhala ndi cholesterol
Zakudya zomwe zimapatsa "cholesterol" zabwino ndizo nsomba, zomwe zimalimbikitsidwa kuphikidwa kangapo pa sabata. Zimakhala ndi polyunsaturated mafuta acids. Komabe, wina ayenera kusankha pano. Mwachitsanzo, nkhono ndi shrimp zilibe mafuta ambiri, koma zimachokera ku kolesterol, zomwe zimagwiritsidwa ntchito ku chiwindi ndi caviar nsomba. Zonsezi ndi zakudya zomwe zimawononga cholesterol, ndipo zimangowonongeka pokhapokha komanso pang'onopang'ono.