Zakudya ziti zimachepetsa cholesterol?

Malingana ndi chiwerengero, chiwerengero chachikulu cha anthu ali ndi cholesterol chokwanira. Chotsatira chake, makoma a sitima amapanga mabala, omwe amachititsa kuti pakhale ngozi ya magazi. Ndicho chifukwa chake ndikofunika kupanga mndandanda wanu molondola, kuphatikizapo mankhwala omwe amachepetsa cholesterol m'magazi anu. Ndikofunika kuti musachoke ku zakudya zawo zamtundu, zakudya zamkaka, zonunkhira, sausages ndi chakudya chofulumira.

Zakudya ziti zimachepetsa cholesterol?

Zolinga zothandizira kuchepetsa cholesterol choipa m'magazi, zimakhala zosiyana, ndipo zimasiyanasiyana.

Nsomba . Nsomba za m'nyanja ndi mtsinje zikuphatikizapo Omega-3. Zinthu zothandiza kwambiri pochepetsa cholesterol zili mu sardines ndi saumoni. Nsomba za tsiku ndi tsiku ndi 150-250 g, zomwe zingachepetse mlingo wa cholesterol woipa pafupifupi 25%. Mukhozanso kutenga mafuta a nsomba, choncho kapu imodzi imodzi tsiku ndilokwanira. Zothandiza ndi tuna, trout, cod, etc. Kuonjezerapo, nsomba imachepetsa mamasukidwe akayendedwe a magazi ndi thupi lonse. Ndikofunikira kuganizira kuti nsomba zokazinga sizingatheke, chifukwa ziwononga zinthu zonse zothandiza.

Zamasamba . Mapangidwe a mankhwalawa akuphatikizapo mavitamini ambiri, mavitamini ndi zakudya zina zomwe zimakhala ndi polyphenols, zomwe zimachepetsa kuchuluka kwa cholesterol choipa, komanso zimathandizira mafuta osatchulidwa kuti azikhala bwino. Zomera zabwino kwambiri zimakhala zatsopano, mwachitsanzo, kupanga saladi ndi kuzidzaza ndi mafuta. Taganizirani mndandanda wa zinthu zomwe zimapezeka, zomwe zimachepetsa cholesterol m'magazi:

1. Broccoli . Zowonjezerazo zimaphatikizapo mitsempha yambiri, yomwe imalowa m'thupi, imatulutsa ndi kuchotsa mafuta owopsa. Mtengo wa tsiku ndi tsiku uli pafupi 400 g.
2. White kabichi . Ma antioxidants othandizira amasungidwa osati mwatsopano, komanso mu masamba okonzeka, mwachitsanzo, mu mawonekedwe otsekedwa. Mu tsiku muyenera kudya pafupifupi 100 g.
3. Tomato . Tomato yatsopano imakhudza mtima wa munthu, komanso kudya makilogalamu a makilogalamu 0,5 akhoza kuchepetsa kuchuluka kwa mafuta m'thupi mwa 10%.
4. Nyemba . Zomwe zimapanga mankhwalawa zimaphatikizapo zowonjezereka kwambiri, mavitamini a gulu B, pectins ndi folic acid. Kuphatikiza nyemba zomwe zimachepetsa cholesterol, mukhoza kuchepetsa zakudya zanu ndi 10%.
5. Zotsatira za tirigu . Kulankhula za zakudya zomwe zimakhala zochepa m'thupi , simungaphonye mpunga wofiira, mapira, balere ndi mbewu zina zonse zomwe zili ndi fiber, zomwe zanenedwa kale. Njira yabwino ya chakudya cham'mawa - gawo la oatmeal, lomwe tsiku ndi tsiku limadya limachepetsa mlingo wa cholesterol ndi pafupifupi 4%.

Zina zomwe zimachepetsa cholesterol choipa:

1. Mtedza ndi mbewu . Mukhale ndi mafuta onunkhira, omwe amachulukitsa ubwino wabwino ndi kuchepetsa mlingo wa cholesterol choipa. Mtengo wa tsiku ndi tsiku ndi 30 g. Izi zimaphatikizapo walnuts, amondi, mbewu zamatope ndi fulakesi, ndi hazelnut.
2. Mafuta a azitona . Zowonjezerazo zimaphatikizapo mankhwala ambiri a phytosterols, omwe amakulolani kuchepetsa cholesterol choipa. Ndi bwino kupatsa mafuta osadziwika.
3. Bowa wa Oyster . Mapangidwe a bowawa ndi lovastine, omwe amachepetsa kukula kwa mitsempha yambiri. Mtengo wa tsiku ndi tsiku ndi 10 g.
4. Zipatso . Zili ndi mitsempha yambiri, yomwe imachepetsa cholesterol choipa, komanso chipatso chirichonse chili ndi palimodzi. Mwachitsanzo, mu prunes ndi maapulo kuli antioxidants . Mu avocado, ambiri a phytosterols, kotero kudya tsiku lililonse kwa milungu itatu ndi theka la avocado, mukhoza kuchepetsa cholesterol ndi 15%.