Kubva kumativi ose, tinovimbiswa nevashambadziri kuti cholesterol chinhu chinotyisa uye chinokuvadza, chinongofa. Zvisinei, kana ichi chiri chokwadi, saka nei muviri uchichibudisa? Kuda kuzviuraya - hazvigoneki, asi kuti uone kuti rudzi rwekushandiswa kwecholesterol rwakakosha.
Cholesterol inobatsira here?
Cholesterol inonzi mafuta. Muropa redu, rinogona kunge riri muhusununguko, uyewo mumakemikari - mumuromo wechipfuva. Muchikamu chakafanana, ichi hachisi cholesterol, asi lipoprotein zvinowanikwa.
Izvi zvinoumba, zvakare, zvakakamurwa kuva mhando mbiri:
- high-density lipoproteins - "inobatsira";
- lipoproteins yepasi pasi "inokuvadza".
Chiropa chedu chinobereka cholesterol pachayo, uye yakawanda yecholesterol iyo yeropa redu rinoratidzira ndi lipoprotein kubva pachiropa. Zvisinei, iyo yakawanda kuwanda kwemunhu, yakasimudzirwa kubudisa cholesterol. Uye zvakanyanya, zvakanyanya zvishoma nezvayo zvatova nengozi ...
Mafungiro e-high-density lipoproteins (LVPP) anofanira kunge ari 35 muzana yezvose lipoprotein zvinoumba, ndiko kuti, 65% yemapoprotein inowedzera-density lipoproteins, mune mamwe mashoko "zvinokuvadza" cholesterol. Pano tinouya kune inonakidza-tinoda anti anti-cholesterol here?
Nei ndichida cholesterol?
Cholesterol inobatanidzwa mukugadzirwa kwemhomoni yehomoni, iyo inokosha chikamu chemukati membrane, mafuta acid, izvo zvinodiwa pakugadzirwa kwemazuva ose. Cholesterol inokosha zvikuru inopikisa antioxidant inodzivirira kubva kune zvinokuvadza zvinokonzera rusununguko. Mukuwedzera, anobatanidzwa mukufananidzwa kwevhitamisi A, E, D, K. Nechokuderedza cholesterol, chido chepabonde chinonyangarika.
Kudya
Zvechokwadi, kana iwe uine chikamu chisina kunaka cheHDL neLDL, unoda kuwana chikonzero (kusadya kwakakwana, kusava nechiropa chebasa, kuwedzera muviri kana vose pamwe chete), uye tanga kudya kunoderedza cholesterol.
Chinokosha chekudya hachisi mukuchengetedza uye kurongeka kwekudya kweproteine, makhahydrates uye mafuta, asi mukushandisa kwe "zvakanaka" michina.
Mafuta
Chokutanga pane zvose zvinorambidzwa. Zvakakosha kubvisa kana kuderedza kushandiswa kwemafuta emhuka - yakazara mafuta acids, pamwe neyeklesterol-ine-products-by-products (chiropa, mafungiro, ubongo, etc.). Mukuwedzera, iwe haufaniri kupinda muhove yemafuta uye caviar.
Dzorera mhuka dzakawanda mafuta nemafuta asingasvikiwi emiriwo. Mafuta ane choleretic effect, uyewo anowedzera mucheche peristalsis. Zvose izvi zvinoita kuti kubviswa kwecholesterol yakawandisa.
Carbohydrates
Kana zviri mahydrohydrates, chikafu chinoderedza cholesterol chinofanira kupfuura pasina makate ehydrohydrates, izvo zvinoshandurwa nyore nyore kuva cholesterol. Pfungwa inofanirwa kunge iri pane yakaoma makhahydrates, ane mavitamini, miriwo uye michero. Muzhinji, mavithamini anodiwa kusvika pahuwandu, unogona kushandisa kushandiswa kwema multivitamin complexes.
Menyu
Munguva yezvokudya zvekuderedza cholesterol, iwe unofanirwa kuita kakawanda sezvinobvira kugadzirira ndiro kubva mumiriwo, michero nemucheka - soda, compotes, kissels, salads, souka kabichi, beetroots, nezvimwewo. Inokurudzirwawo kushandiswa kwemajisi matsva - kunyanya mishonga yemiti.
Inokurudzirwa kushandiswa kwemishonga yehuta yepasi mafuta yezvokudya nemidziyo kubva kwavari - syrniki, casseroles, soufflé .
Nezveupfu, unogona kudya mabhisiki uye chingwa chega. Kubva pakudya mukati mokudya tinobva kune mhando dzakashata, huku usina mafuta, uyewo hove dzakaderera. Kushandiswa kwegungwa kunogamuchirwa.
Zvokudya, zviyo uye zviyo zvinokudzwa zvikuru. Inogona kubikwa mune chero kusanganiswa, muzvingwa uye zviyo, casseroles.
Nhamba huru yemafuta inofanirwa kuenzanisa nezvemafuta asina kugoverwa yemafuta, zvisinei, kubvisa bhotela ne100% hazvina kukodzera. Iine retinol, iyo isingawaniki mumafuta emiriwo.