Mumuviri wevanhu pachawo unobereka cholesterol, iyo inofanirwa nekugadzirisa kushanda. Dambudziko nderokuti kazhinji muropa pane kuwedzerwa kwecholesterol, iyo inokonzera kukura kwe atherosclerosis, chirwere chepfungwa uye zvirwere zvepfungwa. Kunyanya kudya kudya kwemafuta, tinokuvadza kuonekwa kwecholesterol yakawanda mumidziyo yedu. Mukuderera kweropa, cholesterol inosunga kumapuroteni emakemikari, nokudaro kuumba marudzi akasiyana-siyana e lipoproteins. Izvi zvinokonzerwa nehupenyu zvinorongedzerwa nehuwandu hwehuwandu hwakawanda uye hutsika hweprotein mavari. High-density lipoproteins ine zvimwe protein ("yakanaka" cholesterol). Izvo zvizere, zvakagadzirisa microparticles zvinotakura cholesterol yakawandisa kuchiropa. Muropa, cholesterol yakawandisa yakashandurwa uye bile inodzingwa nenzira yeB bile. Lipoprotein yepasi zvakadzika zvine puroteni shoma, iyo yakakura uye ine maduku mashoma. Kazhinji kazhinji vanoedza kugara mumuviri, vachiisa pamadziro emariti uye nekugadzirisa zvipingamupinyi zvekubuda kweropa. Somugumisiro, zvipfeko zveropa zvinoumbwa, zvichiita kuti pave pangozi yekoniyuta arteri chirwere. Low-density lipoprotein inonzi "yakaipa" cholesterol. Saka ungadya sei zvakanaka kana uine cholesterol yakakura?
Kuwanda kwezvakanyorwa zvepamusoro uye pasi zvakadzika lipoprotein mumutumbi wemunhu zvakasiyana uye zvinotarisana zvose pamusoro pemararamiro emuviri, pane zvirwere zvinokonzera, uye munzira yehupenyu hwemunhu. Izvo zvakanyanya-mashizha lipoproteins, yakaderedza ngozi yehutano hwehutano. Kuumbwa kwei-low-density lipoproteins kunotungamirirwa nezvinhu zvakadai: hutano, kuwandisa, kusvuta, chirwere cheshuga, kushushikana.
Zvinonyanya kuvandudza kuverenga ropa uye kurwisana "zvakaipa cholesterol" zvichabatsira kuchengetedza kudya. Nheyo yaro iri nyore: usapedza kudya cholesterol uye mafuta akazara.
Inokurudzirwa kuderedza kushandiswa kwemafuta emhuka, iva nechokwadi chokuti chikamu chako chezuva nezuva chenyama hachipfuuri magiramu zana. Nyama inoshandiswa kuonda - huku kana nyama yakaonda, ganda rinobva kune shiri rinofanira kubviswa. Yeuka pamusoro pekuvapo kwesausages uye kudya kunopisa - kudya nyama yemhuka.
Mayonnaise, mafuta emucheka wemukaka uye mafuta kunoshandiswa muhuwandu hwemari. Butter - kwete kupfuura 10 gramu pazuva. Zvigadzirwa zvemiti ndezvishoma zvakanyanya-mafuta.
Miti - iwe unogona kuita chero chinhu. Zviyo zviri mumhando yezviyo nemasipi. Murairi zvinonyanya kuchena. Yakakura gorosi inobatsira.
Dzivisa kudya zvakabikwa, zvaunofunga zvakapiwa kubikwa kana kubikwa. Zvinonakidza kuti, maererano nezvidzidzo zvechangopfuura, kushandiswa kweii mazai muzvokudya hazvivhiringidze cholesterol maitiro muropa.
Nyanzvi munharaunda ye dietetics yepamusoro cholesterol inokurudzira kudya ne-high fiber content, kuitira kuti chiyero chemakori pamafuta hachina 20-30% chemazuva ose. Fiber inobata cholesterol uye inodzivirira kupindira kwaro mumatumbo emimba.
Rega kudya chokoti uye masapire, makeke, jamu, ice cream nemakeke.
Inoratidza kushandiswa kwemiriwo, michero, zviyo zvisingabviri necholesterol uye yakawanda ye fiber. Paunosarudza kudya, sarudza fiber-rine mvura yakasvibiswa: maapuro, marpfruit, karoti, mega, kabichi uye oatmeal.
Mafuta eekisi uye gariki zvakaderedza huwandu hwecholesterol, saka zvakakosha kuti uzvibatanidze mukudya kwezuva nezuva. Mazambiringa ane flavonoids paganda anogona kubatsira zvakanyanya kuderedza cholesterol. Beet uye beet juice, michero ye avocado inobatsirawo.
Dzivisa kunhuwa uye zvokudya zvakabikwa. Kubika, kuisa mafuta akazara akazara akasimba kunyange pakushambidzwa kwemazimbe, ane mafuta anokonzerwa nemafuta, somuenzaniso sunflower, rapeseed kana mafuta omuorivhi. Mafuta anogadzirwa nemafuta ane ruzivo rumwe chete - nemhaka yep phytosterols inopinda muhutano hwavo, inopindira nekudyiwa kwecholesterol mumutsara wepamuviri. Izvo zvataurwa kuti kushandiswa kwemazana akawanda emafuta e-monounsaturated muzvokudya zvakadai sembeu nemiti zvinogona kuderedza huwandu hwe "bad" cholesterol. Mafuta akaiswa mairi uye kuwedzerwa kwemvura yakagadzirwa nemvura yakagadzirwa nemuriwo inoratidzwa zvakare. Inokurudzirwa kuzadza saladi nemafuta emuorivhi pamwe nekuwedzerwa kwemutimu wemamu.
Nechinangwa chokudzivirira kuchengetedza chirwere chepfungwa, vanachiremba vanokurudzira kushandisa hove dzakawanda. Iine omega-3 polyunsaturated fatty acids, iyo inoderedza huwandu hwe "bad" cholesterol uye inowedzera mafuta emasabolism. Mazuva ehove anofanirwa kuva ma 3-4 kana vhiki. Zvinoshamisa kuti Ve Eskimos, mukudya iyo iyo hove dzinokunda, havatamburi ne atherosclerosis zvachose. Iwe unogonawo kushandisa hove yemafuta. Inokurudzirwa kudyiwa muzvikamu zviduku maawa gumi nemasere.
Basa rinokosha mukuderedza huwandu hwecholesterol inotambirwa nemavitamini, microelements uye maminera. Kunyanya kusiyaniswa munharaunda iyi mavitamini A, E, C, B mavitamini, L-carnitine, selenium, chromium, pantetine, zinc uye calcium.
Izvo zvinodiwa kuwedzera kudya kunovaka muviri nemishonga yemishonga. Nokuti kudzivirira uye kuoma kwakaoma zvinoshandiswa: imbwa yakasimuka, hawthorn, chibage stigmas, horsetail, mint, motherwort, buckthorn. Iye zvino unoziva kudya zvakanaka nekuwedzera kwecholesterol uye uchadya chete zvinodikanwa zvekudya.
Zvipe purogiramu yenguva dzose pamitambo, mushure maminitsi makumi mana pazuva.
Dzivisa mamiriro ekumanikidzwa uye utaure zvakanaka kuti usvuta. Deredza kavha yekuswa. Nguva dzose chengetedza uwandu hwekushandiswa kweklesterol muropa, ita zvakadzama kuongorora ropa lipids. Izvi zvichakubatsira kugadzirisa kudya kwako uye mararamiro ako.
Iva noutano!