Thupi la munthu palokha limapanga cholesterol, chomwe chimafunikira kuti chigwiritsidwe bwino. Vuto ndiloti nthawi zambiri mumagazi muli cholesterol chochulukirapo, chomwe chimayambitsa chitukuko cha matenda a atherosclerosis, kupweteka kwa matenda ndi matenda a mtima. Kudyetsa kwambiri zakudya zamtundu, timayambitsa maonekedwe a cholesterol wambiri m'mitsuko yathu. Mu kutaya magazi, cholesterol imamangiriza kumapuloteni a mapuloteni, motero amapanga mitundu yosiyanasiyana ya lipoproteins. Mitundu imeneyi imapangidwa ndi zomwe zili ndi mapuloteni otsika kwambiri. Mapuloteni apamwamba ali ndi mapuloteni ambiri ("abwino" cholesterol). Amakhala olemera kwambiri, omwe amanyamula cholesterol wambiri ku chiwindi. Chiwindi, cholesterol chochuluka chasinthidwa ndipo bile imathamangitsidwa mu mawonekedwe a bile. Lipoproteins yazitali zochepa zili ndi mapuloteni ochepa, ndi zazikulu komanso zochepa kwambiri. Kawirikawiri amayesa kukhalabe m'thupi, kuika pamakoma a mitsempha ndi kupanga zolepheretsa kuti magazi aziyenda bwino. Zotsatira zake, zimayambitsa magazi, zomwe zimapangitsa kuti pakhale chiopsezo cha matenda a mitsempha. Kachilombo kotchedwa lipoprotein amatchedwa "choipa" cholesterol. Kodi mungadye bwanji ngati muli ndi cholesterol chokwanira?
Kuchuluka kwa zinthu zapamwamba ndi zotsika kwambiri lipoproteins mu thupi la munthu ndizosiyana ndipo zimadalira onse pa maonekedwe a majini, pa matenda a concomitant, ndi pa njira ya moyo wa munthu. Pakati pazomwe zimakhala zovuta kwambiri, zimakhala zovuta kuti munthu akhale ndi thanzi labwino. Mapangidwe a otsika kwambiri lipoproteins amatsogoleredwa ndi zinthu zoterezi: ulesi, kunenepa kwambiri, kusuta, shuga, nkhawa.
Kupititsa patsogolo kuwerengetsa magazi ndikulimbana ndi "cholesterol choipa" kudzakuthandizani kuti mukhale ndi chakudya. Mfundo yake ndi yosavuta: kupewa kudya kolesterol ndi mafuta odzaza.
Ndikoyenera kuchepetsa kuchepetsa mafuta a zinyama, onetsetsani kuti gawo lanu la tsiku lonse la nyama siliposa 100 magalamu. Nyama ndibwino kudalira - nkhuku kapena nyama yowonda, khungu lochokera ku mbalame liyenera kuchotsedwa. Musaiwale kuti pali soseji ndi zakudya zosuta - idyani nyama zachilengedwe.
Mayonesi, mafuta obiriwira kirimu ndi batala kuti agwiritse ntchito osachepera ndalama. Butter - osati oposa magalamu 10 patsiku. Zakudya za mkaka ndi mafuta okha.
Zomera - mungathe kuchita chirichonse. Nthanga ziri mu mawonekedwe a tirigu ndi msuzi. Mpunga uli makamaka bulauni. Kumera tirigu kumathandiza.
Pewani zakudya zokazinga, zokonda zoperekedwa kapena zophika. N'zochititsa chidwi kuti, malinga ndi kafukufuku waposachedwapa, kudya nkhuku mazira sikumakhudza kwambiri mafuta m'thupi.
Akatswiri m'mayendedwe a dietetics a mkulu wa cholesterol amalimbikitsa chakudya ndi mkulu wa fiber, kotero kuti kuchuluka kwa mafuta pa mafuta sikuposa 20-30% ya chizoloŵezi cha tsiku ndi tsiku. Fiber imatenga cholesterol ndipo imateteza kuyamwa kwake m'matumbo.
Pewani kudya chokoleti ndi maswiti, mikate, kupanikizana, ayisikilimu ndi mikate.
Zimasonyeza kuti amadya masamba, zipatso, tirigu momwe mulibe cholesterol komanso mavitamini ambiri. Posankha zakudya, sankhani madzi osungunuka okhala ndi mavitamini: maapulo, zipatso za mphesa, kaloti, nyemba, kabichi ndi oatmeal.
Mazira anyezi ndi adyo amachepetsa kwambiri mlingo wa kolesterolini, choncho ndiyenera kuwaphatikiza nawo zakudya zamasiku onse. Mphesa zomwe zili ndi flavonoids pakhungu zingathandize kuchepetsa kwambiri mafuta m'thupi. Beet ndi madzi a beet, zipatso za avocado zimathandizanso.
Pewani zakudya zokoma ndi zokazinga. Kuphika, mafuta olowa m'malo omwe amakhalabe olimba ngakhale kutentha, kutentha mafuta, monga mpendadzuwa, rapesi kapena maolivi. Mafuta a zamasamba ali ndi mwayi umodzi - chifukwa cha phytosterols yomwe imalowa mu maonekedwe awo, amalepheretsa kuyamwa kwa kolesterolini m'matumbo a m'mimba. Zakhala zikugwiritsidwa ntchito kuti kugwiritsa ntchito mafuta ochepa kwambiri a monounsaturated zakudya monga mbewu ndi mtedza kungachepetse mlingo wa "cholesterol" choipa. Mafuta odzola ndi kuwonjezera mchere wa mchere wa mchere watsopano amasonyezanso. Ndibwino kuti muzidzaza saladi ndi mafuta ndi kuwonjezera madzi a mandimu.
Pokhala ndi cholinga choletsa kupewa matenda a mtima, asayansi amatha kugwiritsa ntchito nsomba za mafuta. Lili ndi mafuta omega-3 polyunsaturated fatty acids, omwe amachepetsa mlingo wa "cholesterol" ndi kuimika mafuta a metabolism. Masiku a nsomba ayenera kukhala 3-4 pa sabata. Ndizodabwitsa kuti Eskimos, yomwe amadya nsomba, sakhala ndi matenda a atherosclerosis nkomwe. Mukhozanso kugwiritsa ntchito mafuta a nsomba. Zimalimbikitsidwa kudyedwa mu magawo ang'onoang'ono maola 3-4.
Chofunika kwambiri kuti kuchepetsa kuchuluka kwa cholesterol kumakhala ndi mavitamini, microelements ndi mchere. Makamaka osiyana ndi mavitamini A, E, C, B, L-carnitine, selenium, chromium, pantetine, zinc ndi calcium.
Ndikofunika kuwonjezera zakudya zathanzi ndi chithandizo cha mankhwala. Kupewa ndi zovuta kumagwiritsidwa ntchito: galu rose, hawthorn, chimanga cha chimanga, horsetail, timbewu, motherwort, buckthorn. Tsopano mumadziwa kudya bwino ndi cholesterol chochulukirapo ndipo mudzadya zakudya zokhazokha.
Dzipatseni ntchito yowonongeka nthawi zonse minofu, osachepera mphindi 40 patsiku.
Peŵani mikwingwirima yotsutsa ndipo nenani kuweruka. Pezani khofi. Nthawi zonse yang'anani mlingo wa kolesterolini m'magazi, chitani mwatsatanetsatane kafukufuku wa magazi lipids. Izi zidzakuthandizani kusintha zakudya zanu ndi moyo wanu.
Khalani wathanzi!