Zamagetsi zomwe zimachepetsa cholesterol

Kuti mutetezeke ku chitukuko cha matenda a mtima, zimalimbikitsa kuti muziphatikiza zakudya zomwe zimachepetsa cholesterol . Ziwerengero zimati pamene thupi lidzaza mokwanira, mlingo wa cholesterol umagwa ndi 30%.

Zakudya ziti zimachepetsa "cholesterol" choipa?

Cholesterol imagawidwa kukhala yothandiza ndi yovulaza. Zimatsimikiziridwa kuti choyamba chimathandiza pakupanga maselo atsopano, ndipo chachiwiri chimasokoneza kugawidwa kwa magazi, ndikupanga "blots" pamakoma a zombozo ndipo zimayambitsa matenda a atherosclerosis. Choyambitsa chachikulu chikuwonedwa ngati kufufuza kwa mafuta odzaza, omwe ali, mwachitsanzo, mu mafuta, nkhumba za nkhumba, nyama ya mafuta, mankhwala ndi zinthu zina.

Pali chakudya chimene chimatsuka mitsempha ya magazi ya cholesterol:

1. Kaloti . Pogwiritsa ntchito masamba awiri a lalanje tsiku kwa miyezi iwiri, cholesterol imachepetsedwa ndi 15%.
2. Tomato . Zikhopi ziwiri zokha tsiku la madzi osakanizidwa amakupatsani mlingo wa tsiku ndi tsiku wa lycotene, pepala lapadera lomwe ndi "cholesterol antidote".
3. Garlic . Ndizothandiza chifukwa cha alliin, ndi amene amachititsa kuti fungo la masamba likhale labwino.
4. Mtedza . Mlingo wochuluka wothandizira kuchepa kwa "cholesterol" ndi ntchito 60 g ya zakudya izi zomwe zimachepetsa cholesterol. Zofuna kudziwa zinakhazikitsidwa panthawi yophunzira, cholesterol choposa m'thupi, chimakhala chokwanira.
5. Nandolo . Kugwiritsa ntchito magalamu 300 a masamba osinthidwa mwezi wonse kukupulumutsani kuchokera kotala la kolesterolo yonse.
6. Nsomba zakuda . Omega-3 amamenyana mwangwiro ndi vuto ili.

Ndi zinthu ziti zomwe zingachepetse mafuta m'thupi:

1. Amondi ndi mtedza.
2. Mafuta a azitona.
3. Mbeu zosiyana.
4. Kuchotsa.
5. Salimoni ndi wofiira kapena sardines.
6. Zipatso.
7. Mphesa. Chifukwa chotsitsimutsa kuchuluka kwa cholesterol wabwino kumawonjezeka, ndipo choipa chimachepa.
8. Oat flakes ndi mbewu zonse.
9. Nyemba ndi zinthu zina za soya. Kusintha nyama mosavuta, kukhalapo kwa fiber kumathandiza kuchepetsa cholesterol.
10. White kabichi. Ndiwothandiza pamtundu uliwonse mu chakudya chamasiku onse cha magalamu 100.
11. Zobiriwira zosiyanasiyana.
12. Zamasamba ndi zipatso.

Zakudya ziti zimachepetsa cholesterol?

Ngati cholesterol choipa chikupezeka m'magazi anu, muyenera kuyamba kumenyana nawo kuti musamange mapangidwe omwe amasokoneza kufalikira kwa magazi. Mankhwala omwe amathandiza kuchepetsa cholesterol ayenera kuphatikizidwa mu menyu ya tsiku ndi tsiku.

1. Zakudya za oatmeal ndi zina - chifukwa cha mitsempha, yomwe imayambira, imitsani cholesterol kale mu chakudya, musalole kuti iloŵe m'magazi.
2. Zipatso ndi zachilengedwe zotsutsana ndi antioxidants, omenyana ndi cholesterol. Maapulo achotsa zinthu zovulaza, makangaza amakonza makoma a zombozo.
3. Zipatso - kuteteza maselo ku cholesterol ndi maulamuliro omasuka. Khalani pa mphesa, blueberries ndi strawberries.
4. Mtedza - monounsaturated mafuta acids amathandiza kukhala ndi mlingo wa cholesterol. Mtengo wa tsiku ndi tsiku ndi 50 g.
5. Mavitamini - ali ndi mavitamini , mavitamini a B, folic acid ndi pectin zonsezi zidzayeretsa thupi ndikupatsa mphamvu.
6. Zakudya Zakudya Zam'madzi - Nsomba za m'nyanja mothandizidwa ndi ayodini ndi mafuta acids sizipereka mpata uliwonse ku zipika. Thrombi amachotsa nyanja kale.

Kumbukirani lonjezo la thanzi ndi masewera olimbitsa thupi. Ndi zinthu zotani zomwe zingathandize kuchepetsa cholesterol chomwe tachidziwa kale, tsopano tiyeni tipeze momwe tingaperekere thupi ndi thandizo linanso pa nkhondoyi.

Chimene muyenera kuchita kuti muchepetse cholesterol m'magazi:

1. Kulemera kwa thupi. Zimatsimikiziridwa kuti 0,5 makilogalamu iliyonse imakulitsa kuchuluka kwa kolesterol ndi kawiri. Zakudya zoyenera zili ndi 75% ya ndiwo zamasamba, zipatso ndi tirigu komanso 25% za mkaka ndi nyama.
2. Pezani mafuta osachepera. Bwezerani nyama yofiira, tchizi, batala ndi nsomba, nkhuku ndi maolivi.
3. Kukonda mafuta azitona, kumaphatikizapo mafuta a monounsaturated, omwe amathandiza kwambiri thupi.
4. Pezani chiwerengero cha mazira omwe amadya. Odwala amalola ma PC 3. pa sabata.
5. Musalole chitukuko cha atherosclerotic kusintha, kumamatira ku zakudya nthawi zonse.