Cholesterol sichimangokhala mowa wambiri woledzera, womwe uli m'magulu a maselo a thupi lathu. Mbali ya cholesterol imapangidwira pachiwindi, koma chiwerengero chachikulu chimapezeka kuchokera ku chakudya.
Chigawo ichi, monga ena onse m'thupi lathu, chimatenga malo ake ofunikira. Cholesterol ndi kofunikira kuti apange vitamini D, komanso mahomoni osiyanasiyana, kuphatikizapo chiwerewere cha amayi. Zimathandiza kwambiri pa ntchito ya ubongo ndi chitetezo cha mthupi. "Ndiye bwanji nkulingalira kuti ndizovulaza ndikufuna kuchotsa?" - Mukufunsa.
Cholesterol imayambitsa liti?
Ndipo vuto la kolesterolini limayamba ndi kuwonjezeka kwa zomwe zili m'thupi lathu. Pambuyo pa zonse, monga mu chirichonse, muyeso amafunikanso pano. Cholesterol imatengedwa ndi magazi mwa mawonekedwe enaake - lipoproteins a mitundu iwiri: kutsika kwakukulu ndi kutsika. Choncho, zochitika zolakwika zosakaniza za mankhwalawa, kapena kungowonjezera cholesterol mu thupi, zimatembenukira ku chabwino kapena choipa.
Motero, kafukufuku wambiri akuwonetsa kuti kukula kwa matenda a mtima kumakhudzidwa ndi ntchito yowonjezereka ya otsika kwambiri lipoproteins. Ndipo mfundo yonse ndi yakuti mankhwala a cholesterol otsika kwambiri amanyamula pang'onopang'ono kusiyana ndi mankhwala omwe ali ndi mitsempha yambiri. Zotsatira zake, kuchedwa kwawo m'makoma a zombo kungayambitse kupanga mapulogalamu, ndipo, pambuyo pake, magazi amatha. Matendawa chifukwa cha chiŵerengero cholakwika cha lipoproteins amatchedwa zosasangalatsa mawu a atherosclerosis - kuuma kwa mitsempha.
Mbali yabwino ya cholesterol m'magazi sayenera kupitirira 200 ml pa deciliter.
Cholesterol wokhutira chakudya
Inde, pamene matenda amapezeka, ayenera kuchiritsidwa. Koma kuti musayambe kutsogolo kwa izi, ndi bwino kumvetsera tsopano chakudya chanu ndi moyo wanu. Ndipo lamulo loletsa cholesterol ndi losavuta: kusuntha kwambiri ndi kudya bwino. Kudya bwino sikukutanthauza kudya chakudya chokwanira, ndikwanira kungoganizira cholesterol mu zakudya. Kuti tichite izi, timapereka mbale yosavuta, yomwe imasonyeza kuti zakudya zili ndi cholesterol.
Chakudya cha mafuta m'thupi
| Zamakono | | Cholesterol mg / 100 g wa mankhwala | Kodi chingatani | Chosavomerezeka |
|---|---|---|---|
| Zakudya za nyama | Ng'ombe - 80 Nkhumba - 90 Mwanawankhosa -98 Goose - 90 Kalulu - 90 Chiwindi - 80 Nkhuku - 80 Soseji yophika - 50 | Nkhuku, Turkey, kalulu, nyama yowonda, sose yophika, nyama yopanda mafuta | Zakudya zambiri, mafuta, kusuta nyama, soseji ndi mafuta, khungu la nkhuku |
| Nsomba ndi nsomba | Nsomba zopanda mafuta (ok.2%) - 54 Oily nsomba (oposa 12%) - 87 | Nsomba za m'nyanja, shrimp, squid | Nsomba zofiirira zamchere siziyenera kuzikidwa, koma zophikidwa |
| Zakudya za mkaka | Mkaka (mafuta okhutira 3%) - 14 Kefir (1%) - 3.2 Zakudya zonona (10%) - 100 Butter - 180 Tchiziwotcha - 62 Tchizi zovuta - 80-120 Cottage tchizi (8%) - 32 Curd (18%) - 57 | Kefir, kanyumba kakang'ono ka mafuta kake, yogurts, mkaka wosakanizidwa, tchizi cha mafuta ochepa | Mchere, mafuta ambiri a tchizi, mkaka wokhala ndi mkaka, mkaka wa ufa, mafuta obiriwira |
| Mazira | Dzira la Yolk - 250 Mazira oyera - 0 | Mazira oyera akhoza kudyedwa ambiri | Ngati cholesterol mu magazi ndi okwera, gwiritsani ntchito mazira a dzira kawirikawiri |
| Zamasamba zipatso | - | Mukhoza kudya popanda zoletsedwa | Makamaka sizingawotchedwe |
| Mtedza ndi mbewu | - | Mukhoza kudya popanda zoletsedwa | Makamaka sizingawidwe, koma mwatsopano |
| Msuzi | - | Nsomba ndi masamba broths | Ndi nkhuku ndi broths nyama zimachotsa chithovu |
| Maphunziro achiwiri, mbale zotsalira | - | Mbewu ndi nyemba | Pasitala ndi nyama, mbatata yokazinga, mafuta pilaf, zonse zokazinga ndi mafuta |
| Mafuta | - | Maolivi, chimanga, kokonati, mpendadzuwa, sesame ndi ena | Mafuta a masamba akhoza kugwiritsidwa ntchito popanda zoletsedwa |
| Zakudya zamakaka | Mkate woyera ndi mkate - 200 Mabomba ndi zokometsera zokha, malinga ndi mtundu - kuchokera ku 70 | Mkate wochokera ku chakudya chamagazi, mkate ndi chimanga, mkate, mkate wochokera ku ufa wa rye, mkate womwe unamera mbewu | Mkate wochokera ku ufa woyera wa tirigu makamaka ndi wochepa, motero, komanso mankhwala ophikira |
Monga momwe mukuonera, zakudya zomwe zili ndi cholesterol wambiri ndi zonenepa komanso zokazinga. Kodi simukuganiza kuti malamulowa amafanana ndi mfundo za zakudya zomveka bwino? Pambuyo pake, zonse zili ndi chiyambi chimodzi. Tikulimbikitsanso kutsatira malamulo osavuta:
- perekani zokonda chiwindi, koma osati yokazinga;
- ndi zofunika kuchepetsa kudya mafuta, kuphatikizapo mafuta;
- kamodzi pamlungu mumakhala nsomba ndi zakudya zina zam'madzi;
- wotsamira pa phala, masamba ndi mtedza;
- osatulutsa fodya, nyama za hamburger, chips, fries;
- kuchepetsa kusungunuka kwa bisakiti, mkate woyera, komanso maswiti.
Musaiwale kuti zakudya sizingatheke pazinthu zonse, chifukwa zinthu zomwe zimapangitsa kuti thupi likhale ndi cholesterol chochulukirapo, ndizokhalira moyo ndi kusuta. Choncho, kupewa kuyenera kumachitika movuta. Kuyenda, kusuta fodya komanso kusuta ! Ndi zophweka kwambiri, mukufuna basi.