Zakudya kuti muchepetse cholesterol woyipa
Zamkati
- Zakudya zololedwa mu zakudya
- Zakudya Zomwe Muyenera Kupewa
- Menyu yotsitsa mafuta m'thupi
- Kodi dzira limakweza mafuta m'thupi?
- Momwe mungadziwire ngati cholesterol yanu ili bwino
Chakudya chotsitsa mafuta m'thupi chimayenera kukhala ndi mafuta ochepa, makamaka odzaza ndi mafuta opatsirana, komanso shuga, kuti athe kuyendetsa bwino magazi ndikuchepetsa chiopsezo chopeza mafuta m'magazi, kupewa matenda amtima, monga matenda amtima kapena Stroke.
Kuphatikiza apo, ndikofunikira kuwonjezera kudya zipatso, ndiwo zamasamba ndi zakudya zonse, zomwe, chifukwa cha kuchuluka kwa michere, zimathandizira kuwongolera mafuta m'magazi pochepetsa kuyamwa kwawo m'matumbo.
Ndikofunikira kuti chakudyacho chikuphatikizidwa ndi magwiridwe antchito amtundu wina, osachepera 3 pa sabata kwa ola limodzi. Izi ndichifukwa choti kuchita masewera olimbitsa thupi kumathandizira kuchepa kwa thupi komanso kukulitsa minofu, yomwe imabweretsa kutsika kwa mafuta m'thupi komanso kuwongolera thanzi la mtima.
Zakudya zololedwa mu zakudya
Zakudya zomwe ziyenera kuphatikizidwa pazakudya kuti muchepetse cholesterol ndi:
- Zakudya zokhala ndi fiber, posankha kudya oats, mkate wofiirira, mpunga wofiirira, Zakudyazi zabuluu ndi ufa wonse monga carob, amondi ndi ufa wa buckwheat, mwachitsanzo;
- Zipatso ndi ndiwo zamasamba, makamaka yaiwisi komanso yosungidwa kuti iwonjezere fiber, ndipo magawo atatu mpaka asanu azakudya izi ayenera kudyedwa tsiku lililonse;
- Lonjezerani kumwa kwa nyemba, monga nyemba, nandolo, mphodza ndi soya, ndipo amayenera kudyedwa kawiri pa sabata;
- Zipatso zouma monga mtedza, maamondi, mtedza wa ku Brazil ndi mtedza, popeza kuwonjezera pa kupatsa fiber thupi, amakhalanso ndi mafuta amtundu wa monounsaturated and polyunsaturated, omwe amathandizira kukwera kwa cholesterol chabwino, HDL. Ndikofunika kuti zochepa zizidya tsiku ndi tsiku, chifukwa chakudya chawo chambiri chimakhala chokwanira;
- Mkaka wosakaniza ndi mkaka, posankha tchizi toyera tating'onoting'ono ndi yogati wopanda msuzi;
- Nyama yoyera monga nkhuku, nsomba ndi nkhuku.
Kuphatikiza apo, chakudya chiyenera kuphikidwa chophika kapena chowotcha, kupewa zakudya zokazinga, mphodza, zonunkhira zopangidwa ndi msuzi. Kuti muwonjezere kukoma kwa zakudya, ndizotheka kugwiritsa ntchito zonunkhira zachilengedwe monga rosemary, oregano, coriander kapena parsley.
Ndikofunikanso kumwa madzi pafupifupi 2.5 L patsiku ndikukhala ndi chakudya chambiri 3 ndi zokhwasula-khwasula ziwiri, chifukwa ndizotheka kuchepetsa kulemera. Onani chomwe kulemera kwanu kuli.
Palinso zakudya zina zomwe zitha kuphatikizidwa pazakudya kuti ziwongolere magazi m'magazi chifukwa chamtundu wawo. Zakudya izi ndi izi:
| Zakudya | katundu | Momwe mungagwiritsire ntchito |
| Phwetekere, gwava, chivwende, manyumwa ndi karoti | Zakudyazi zimakhala ndi lycopene, yomwe ndi mankhwala okhala ndi antioxidant omwe amathandiza kutsitsa cholesterol choipa, LDL, m'magazi ndikuwonjezera cholesterol, HDL. | Zitha kugwiritsidwa ntchito pokonza masaladi, masukisi achilengedwe, timadziti kapena mavitamini. |
| vinyo wofiyira | Chakumwa ichi chimakhala ndi resveratrol ndi mankhwala ena omwe amakhala ngati ma antioxidants ndikuletsa mamolekyulu amafuta kuti asayikidwe pakhoma lamitsempha, potero kumathandizira kuyenda kwa magazi. | Magalasi 1 mpaka 2 okha a vinyo amayenera kudyedwa pa nkhomaliro kapena chakudya chamadzulo. |
| Salimoni, hake, tuna, mtedza ndi mbewu za chia | Iwo ali olemera ndi omega 3 okhala ndi zida zotsutsana ndi zotupa, kuphatikiza pakuthandizira kupewa kuundana komwe kumatha kutseka mitsempha ndikubweretsa matenda am'mimba, kuphatikiza pakuletsa mapangidwe amafuta am'mitsempha. | Zakudyazi ziyenera kuphatikizidwa pazakudya m'njira zosiyanasiyana, ndipo ziyenera kudyedwa katatu kapena kanayi pamlungu. |
| Mphesa Zofiirira | Chipatso ichi chimakhala ndi resveratrol, tannins ndi flavonoids, omwe ndi mankhwala omwe amakhala ndi mphamvu ya antioxidant, yothandiza kupumula mitsempha yamagazi ndikutsitsa cholesterol. | Zitha kugwiritsidwa ntchito mu timadziti kapena kudya ngati mchere. |
| Garlic / adyo wakuda | Lili ndi chinthu chotchedwa allicin, chomwe chimalimbana ndi cholesterol yoyipa (LDL), chimathandiza kuchepetsa kuthamanga kwa magazi komanso kupewa mapangidwe a thrombi, motero kumachepetsa chiopsezo cha matenda amtima. | Itha kugwiritsidwa ntchito pokonza chakudya. |
| Mafuta a azitona | Imaletsa makutidwe ndi okosijeni wamafuta, omwe ali ndi zotsutsana ndi zotupa komanso amachepetsa kuthamanga kwa magazi. | Osachepera supuni imodzi ya maolivi imayenera kuwonjezedwa patsiku, yomwe imatha kuwonjezeredwa m'masaladi kapena chakudya mukakonzeka, popeza atatenthetsa, maolivi amatha kutayika. |
| Mandimu | Muli ma antioxidants omwe amaletsa makutidwe ndi okosijeni wamafuta abwino, HDL. | Madzi a mandimu amatha kuwonjezeredwa m'masaladi kapena kusakanizidwa ndi timadziti kapena tiyi wina. |
| Phala | Muli beta-glucans, mtundu wa zinthu zosungunuka zomwe zimathandiza kutsitsa cholesterol. | Itha kuwonjezeredwa mu timadziti kapena mavitamini kapena kugwiritsa ntchito pokonza makeke ndi makeke. Ndikothekanso kudya 1 chikho cha oats pachakudya cham'mawa kapena kugwiritsa ntchito mkaka wa oat m'malo mwa mkaka wa ng'ombe. |
| Atitchoku | Ndi chomera chokhala ndi fiber komanso luteolin, antioxidant yomwe imalepheretsa kuchuluka kwa mafuta m'thupi ndipo imakulitsa kuchuluka kwa cholesterol (HDL) yabwino. | Chomeracho chimatha kuphikidwa ndikuphatikizira chakudya, komanso chitha kudyedwa ngati chowonjezera kapena tiyi. |
| Sinamoni ndi turmeric | Mafutawa amakhala ndi ma antioxidants komanso ulusi wambiri womwe umathandizira kuti magazi aziyenda bwino komanso kuti cholesterol ichepetse. | Mafuta onunkhirawa atha kugwiritsidwa ntchito pokonza chakudya. |
Palinso ma tiyi ena omwe amatha kuphatikizidwa ndi njira zochepetsera cholesterol, monga tiyi wa atitchoku kapena tiyi wa dandelion. Onani momwe mungakonzekererere ndi tiyi wina wa cholesterol.
Onani zambiri zakuchepa kwama cholesterol m'mavidiyo otsatirawa:
Zakudya Zomwe Muyenera Kupewa
Zakudya zina zomwe zimalimbikitsa kuchuluka kwa mafuta oyipa (LDL) chifukwa ali ndi mafuta okhathamira, trans ndi / kapena shuga ndi awa:
- Ziweto zazinyama, monga chiwindi, impso ndi mtima;
- Masoseji, chorizo, nyama yankhumba, salami ndi ham;
- Zakudya zofiira kwambiri;
- Mkaka wonse, yogurt ndi shuga, batala ndi margarine;
- Tchizi wachikasu ndi kirimu tchizi;
- Mtundu wa Sauces ketchup, mayonesi, aioli, kanyenya, pakati pa ena.
- Mafuta ndi zakudya zokazinga wamba;
- Zakudya zopangidwa kapena zozizira komanso zakudya zachangu;
- Zakumwa zoledzeretsa.
Kuphatikiza apo, zakudya zokhala ndi shuga monga makeke, makeke ndi chokoleti siziyeneranso kudyedwa, chifukwa shuga wambiri amadzikundikira ngati mafuta ndipo amakonda kupanga cholesterol m'chiwindi.
Dziwani zambiri muvidiyo ili pansipa zomwe mungaleke kudya chifukwa cha cholesterol:
Menyu yotsitsa mafuta m'thupi
Tebulo lotsatirali likuwonetsa chitsanzo cha menyu ya masiku atatu yomwe ikuwonetsa momwe zakudya zomwe zimathandizira kuchepetsa cholesterol zingagwiritsidwe ntchito:
| Chakudya | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 1 chikho cha oat mkaka + 1 kagawo ka mkate wofufumitsa wofiirira ndi chiponde | 1 chikho cha khofi wosasakaniza limodzi ndi chidutswa chimodzi cha mkate wambewu ndi supuni 2 za ricotta tchizi + makapu awiri a mphesa zofiira | 1 chikho cha oats wokutidwa ndi supuni 1 ya sinamoni + 1/2 chikho cha zipatso zodulidwa + 1 chikho cha madzi a lalanje osasakaniza |
| Zakudya zoziziritsa kukhosi m'mawa | Galasi limodzi la madzi achilengedwe osasalala ndi supuni 1 ya oats + 30 g wa walnuts | Nthochi 1 yaying'ono yodula mu magawo ndi supuni 1 ya oats | 1 yogurt yopanda shuga + 1/2 chikho chodulidwa zipatso + supuni 1 chia mbewu |
| Chakudya chamadzulo | Mbatata yosenda ndi nsomba yokazinga + 1/2 chikho cha broccoli ndi saladi wophika karoti wothira supuni 1 ya maolivi + 1 apulo | Pasitala ya Wholegrain yokhala ndi bere la turkey lodulidwa mu cubes ndikukonzedwa ndi msuzi wa phwetekere wachilengedwe ndi oregano + sipinachi yothira saladi wokhala ndi supuni 1 yamafuta + 1 peyala | Katsitsumzukwa katsabola kophika nkhuku + saladi ndi letesi, phwetekere karoti + supuni 1 ya mafuta + 1 chikho cha mphesa zofiira. |
| Chakudya chamasana | 1 yogurt wopanda mchere wopanda zipatso ndi zipatso za zipatso + supuni 1 ya mbewu za chia | 1 chikho chinadula chivwende | Vitamini 1 (200 mL) wa avocado wokhala ndi yogurt wachilengedwe + supuni 1 ya fulakesi, limodzi ndi 30 g ya maamondi. |
| Akamwe zoziziritsa kukhosi madzulo | 1 chikho cha tiyi ya atitchoku | 1 chikho cha dandelion tiyi wopanda shuga | 1 chikho chosasakaniza tiyi wamadzi |
Zomwe zimaphatikizidwa pazosankhazi zimasiyana malinga ndi msinkhu, jenda, zolimbitsa thupi komanso ngati munthuyo ali ndi matenda ena aliwonse kapena ayi. Chifukwa chake, chofunikira ndikufunsira katswiri wazakudya kuti kuwunika konse kuchitike ndipo dongosolo lazakudya zogwirizana ndi zosowa zanu lifotokozeredwe.
Kodi dzira limakweza mafuta m'thupi?
Dzira la dzira limakhala ndi cholesterol yambiri, komabe kafukufuku wina wasonyeza kuti cholesterol yomwe imapezeka mwachilengedwe muzakudya ili ndi chiopsezo chochepa chowononga, mosiyana ndi cholesterol yomwe imapezeka muzakudya zopangidwa.
American Heart Association imalimbikitsa kuti munthu wathanzi amatha kudya dzira 1 mpaka 2 patsiku, ndipo kwa anthu omwe ali ndi matenda ashuga kapena matenda amtima, ndibwino kudya gawo limodzi patsiku. Pachifukwa ichi, ndikotheka kuphatikiza dzira pazakudya kuti muchepetse cholesterol, bola ngati kumwa kwake sikupitilira muyeso. Onani ubwino wa dzira.
Momwe mungadziwire ngati cholesterol yanu ili bwino
Kuti mudziwe ngati cholesterol ili mkati mwa milingo yomwe imayesedwa yokwanira ndipo siyiyimira chiopsezo chaumoyo, ndikofunikira kuyeza cholesterol yonse ndi tizigawo ta magazi, monga LDL, HDL ndi triglycerides, m'magazi, omwe akuyenera kuwonetsedwa ndi dotolo. Ngati mwayezetsa magazi posachedwa, ikani zotsatira zanu pa makina olembera pansipa kuti muwone ngati cholesterol yanu ili bwino:
Vldl / Triglycerides amawerengedwa molingana ndi njira ya Friedewald
Kuyezetsa mafuta m'thupi kumatha kuchitidwa mwina kusala kudya mpaka maola 12 kapena osasala, komabe ndikofunikira kutsatira malingaliro a dokotala, makamaka ngati mayeso ena awonetsedwa. Onani zambiri za cholembera cholesterol.
Chosangalatsa
Seborrheic Keratosis
