Kudya ndi cholesterol yakutali mwa amayi

Kafukufuku wochuluka wa sayansi amatsimikizira kuti cholesterol chokwanira chingayambitse matenda ambiri, kotero muyenera kuyang'anitsitsa mosamala chizindikiro ichi, ndipo ngati muwona kusintha kwake mu njira yakukula, chitanipo kanthu. Chimodzi mwa zifukwa zovomerezeka kuti zikhazikike pa mlingo wa mankhwalawa, ndizo zakudya zochepetsa cholesterol.

Kudya ndi cholesterol yakutali mwa amayi

Maziko a zakudya ndi kuchuluka kwa mafuta m'thupi mumagazi ndi mfundo yakuti normalization ya mlingo wa mankhwala imapezeka kokha ngati kuchuluka kwa chakudya ndi nyama ndi mafuta omwe amapangidwa ali ndi zakudya zochepa. Izi zikutanthauza kuti muyenera kusiya zakudya zamakono ndi zonona mafuta, nyama ya nkhumba, mafuta komanso, chakudya chokhazikika . Mndandanda wa zakudya zomwe zimaloledwa kuchepa m'magazi a zakudya m'thupi zimaphatikizapo:

1. Nyama yoyera, nkhuku ndi ng'ombe . Ophika okhawo adzakhala ndi banja, kotero mukhoza ndi kusunga kukoma kwa mbale, ndipo musasokoneze thanzi lanu.
2. Nsomba, zofiira ndi zoyera . Madokotala amalangiza kuti adye naye nthawi zokwanira kawiri pa sabata, popeza mavitamini omwe ali mmenemo adzakuthandizira kuchepetsa mlingo wa cholesterol . Yesetsani kuti musatenge nsomba, idyani yophika kapena yophika kwa awiri.
3. Zamasamba ndi zipatso . Phatikizani zakudya zokwana 300-400 g zamagetsi, mukhoza kudya saladi, kapena kungowonjezera maapulo kapena mapeyala. Palibe kanthu koma zipatso ndi ndiwo zamasamba za thupi zomwe zidzabweretse.
4. Mtedza . Kawirikawiri, iwo sali oyenera kudya, koma kudya makate ochepa mu sabata ndi kotheka komanso kofunikira, chifukwa ali ndi mavitamini ndi ma microelements ofunikira thupi.
5. Zakudya za mkaka ndi mafuta okwanira 5% zimaloledwa ndi zakudya zomwe zimachepetsa mafuta m'thupi. Imwani yogati, yazhenka, idyani varenets ndi yoghurts zachilengedwe, izi zipita kwa thupi kokha kwa ubwino.
6. Mbewu ndi nyemba zimaloledwa, makamaka ndi bwino kudya nyemba ndi buckwheat.
7. Mowa ukhoza kuwonongedwa moyenera, ndiko kuti, osati magalasi awiri a vinyo patsiku.
8. Mbewu (chimanga kapena azitona) mafuta akhoza kudyedwa, koma mochepa kwambiri. Dzazeni ndi saladi za masamba kapena mugwiritseni ntchito kuti mugwiritsire ntchito poto yowonongeka pamene mukukonzekera mbale, koma yesani kudya zakudya zopitirira 1-1.5 supuni. mafuta pa tsiku.
9. Mkate ukhoza kudya, koma ndi bwino kusankha mbewu zonse kapena zomwe zili ndi chimphona. Mabomba, pie, cookies ndi zakudya zina ziyenera kudyedwa kawirikawiri komanso mwazing'ono kwambiri, osati kamodzi pa sabata.
10. Manyowa, tiyi ndi khofi zikhoza kudyedwa, koma zakumwa zotsiriza ziyenera kuwonongedwa ndi kuchuluka kwa makapu 1-2 patsiku. Mwa njira, ndibwino kuti muzichita juzi nokha, monga malo osungira nthawi zambiri amakhala ndi shuga wambiri.

Menyu yamakono

Tsopano tiyeni tiyang'ane pa chitsanzo cha chakudya chamadzulo limodzi ndi cholesterol chokwanira m'magazi. Chakudya cham'mawa, mukhoza kudya buckwheat kapena oatmeal, yogurt yachilengedwe, kanyumba tchizi, kumwa tiyi kapena khofi, koma opanda kirimu. Kwa kadzutsa lachiwiri mungadye masamba a saladi, nthochi, apulo kapena zipatso zatsopano, koma pamasana ndi bwino kupatsa nkhuku kapena nsomba, msuzi wa masamba, mbatata zophika kapena mafuta ochepa. Chotupitsa chachiwiri chikhoza kukhala ndi mkaka wowawasa kapena zipatso, ndipo chakudya chamadzulo chimaloledwa kudya nyama ya mafuta ochepa kapena nsomba kachiwiri.

Monga mukuonera, simudzakhala ndi njala pamene mukuwona kuti zakudya zakudya. Choyamba, poyamba nkhumba ya nkhumba kapena khofi ndi keke sizikwanira, koma, onani, thanzi ndilofunika kwambiri, makamaka popeza mudzatha kuzoloŵera boma latsopano mu masabata 2-3.