Mwinamwake mwamvapo za "choipa" ndi "chabwino" cholesterol. Ndipo popeza umodzi wa iwo ndi "wabwino", mumadandaula ndi kugwiritsa ntchito mankhwala opatsirana pogwiritsa ntchito kolesterolini komanso ndondomeko kuti muthe kuchepetsa. Bwanji, ngati iye akukhala wabwino?
Chowonadi ndi chakuti pali cholesterol, chomwe timadya ndi chakudya (chakudya), ndipo pali whey, yomwe imabala thupi palokha. LDL ndi HDL ndizoipa komanso zabwino, motero. Onsewo ndi seramu ndipo amapangidwa ndi thupi malinga ndi zomwe mumadya, ndi zomwe zimalowa mmenemo. Kuchokera pa zonsezi, zikuwonekeratu kuti zakudya zomwe zimachepetsera cholesterol (zoipa!) Zimayenera kulimbikitsa thupi lathu kupanga HDL ndi kuchepetsa LDL.
Cholesterol imagwira ntchito
Cholesterol yabwino -pamwamba-kachulukidwe lipoproteins, ikupanga mitsempha ya mitsempha, "kuyeretsa" mitsempha ya mitsempha kuchokera ku mapasa ake amphongo, kupanga mahomoni omwe amachititsa kuti mitsempha yatsitsidwe.
Zoipa - otsika phokoso lipoproteins, clogs mitsempha ya magazi, yomwe imachepetsanso kuwala kwa magazi, zomwe zimapangitsa kuti asiye, angina pectoris, thrombi.
Zakudya
Mafuta
Chakudya chochepetsa cholesterol chiyenera kukhala ndi mafuta osachepera okwanira, chifukwa ndicho choyamba chokhazikitsa kukula kwa LDL. Izi zikutanthauza kuti, ngati n'kotheka, mutenge m'malo mwa nyama ndi nsomba ndi mbalame zotsika kwambiri, musadye mafuta ndi mafuta odzola. Pa nthawi imodzimodziyo, muyenera kuwonjezera mafuta a maolivi, komanso moyenera, m'malo mwa mafuta ena, chifukwa muli mafuta osatsitsika omwe amatsuka thupi la cholesterol.
Mazira
Pankhani ya mazira, zilembo zimatha kwa zaka zambiri, osati zaka mazana ambiri. Inde, yolk ili ndi cholesterol yambiri - 275 mg ndi mlingo wa 300 mg. Komabe, mukhoza kutenga mazira 3 pa sabata ndi chikumbumtima choyera. Ngati mukufuna nthawi zambiri, mukhoza kuyendayenda zakudya kuti muchepetse cholesterol: kuphika omelettes kuchokera ku 1 yolk ndi mapuloteni 2 mpaka 3.
Pectin
Nyemba, oats ndi chimanga ndi mabwenzi abwino kwambiri a iwo omwe akufufuzafuna mankhwala pofuna kuchepetsa cholesterol. Zili ndi mapiritsi osungunuka, omwe amachititsa kuti mafuta azikhala ndi mafuta m'thupi, monga mafuta a maolivi.
Gawo la oats tsiku ndilosavuta, koma ndikwanira kuchepetsa LDL.
Zipatso zam'mphesa
Zipatso zabwino kwambiri kuti muchepetse cholesterol ndi mphesa. Madokotala amalimbikitsa makapu awiri a zipatso za mphesa pa tsiku, zomwe, malinga ndi maganizo awo, amachepetsa mafuta m'thupi mwa 8% masabata angapo. Musanyalanyaze izi 8% - kuchepetsa cholesterol ndi 2% kuchepetsa chiopsezo cha mtima.
Kulemera
Madokotala akhala atatha kale kuona chodziwika bwino: kutsika kwa thupi, cholesterol kwambiri thupi limapanga. Choncho, pofuna kuchepetsa chiwerengero chake, tiyenera kutenga kulemera kwathu. Onetsetsani zakudya zochepa, kuika mafuta a mafuta kuchokera ku mafuta, kudya zipatso zambiri (mwa njira, zipatso zamphesa zomwe zimamenya chilakolako chofuna kudya), komanso fiber, yomwe imapangitsa kuti munthu azikhala wokhutira. Zochita zonsezi zidzakhudza kwambiri, makamaka ngati mukuziphatikiza ndi kuyesetsa.
Kilogalamu imodzi ya kulemera kwakukulu kumaonjezera cholesterol index ndi malamulo akuluakulu.
Chiŵerengero cha mankhwala mu menyu
Kuti chakudya chichepetse cholesterol komanso chitichititse kuti chikhale choyembekezeredwa, amafunikanso kuti azigwiritsidwa ntchito pamodzi. Sitikuuzeni za "mapiramidi" a chakudya, ingokumbukirani kuti mndandanda wa 2/3 uyenera kukhala ndi masamba, zipatso, mbewu zonse, komanso gawo limodzi la 1/3 la nyama ndi mkaka.
Ndipo potsiriza: Cholesterol imachokera ku zizoloŵezi zoipa (kumwa kwambiri khofi, mowa, kusuta fodya) ndi kupsinjika maganizo, zomwe, mwa njira zina, zimakhalanso chizoloŵezi. Choyamba, choyamba, fufuzani njira yopumula.