Ukutya kwi-cholesterol ephezulu kwabasetyhini: izitya kunye neereyiphi. Indlela yokutya kunye ne-cholesterol ephakamileyo

Izifundo zanamhlanje zibonisa ukuba ngengxaki ye- cholesterol ephakamileyo egazini , abangaphezu kwama-80% abantu abangaphezu kweminyaka engama-30 ubudala bajongene nayo. Kwaye oku kuchaphazela abafazi kunye namadoda. Kodwa ekubeni i-femine kunye neendoda zineenkalo ezininzi, kubalulekile ukuphelisa ingxaki yokwanda kwe-cholesterol ngeendlela ezahlukeneyo. Indlela yokutya kunye ne-cholesterol ephezulu, kwaye oko kufuneka uyenze, eli nqaku liza kuxela.

Izizathu zokunyuka kwinto evamile ye-cholesterol egazini

Okokuqala, kufuneka ukwazi ukuba i-cholesterol ayisoloko imbi. Kuphela kwelo xesha liyingozi eyingozi yentsholongwane yomzimba. I-2/3 ye-cholesterol iveliswa sisibindi sethu, njengoko sisona sakhiwo esiyinhloko samaseli, amathunti omzimba, ama-hormone kunye namanye amavithamini. Inxalenye yesithathu ye-cholesterol yomzimba ifumaneka ekudleni.

Ngako oko, imbangela enkulu ye-cholesterol ephezulu egazini kukugqithiseleyo kokutya. Kunqabile kakhulu, imbangela ingaba nesifo sesibindi. Ukongezelela, ukuphila kwindlela yokuhlala kwindoda kubangele ukuqokelela kunye nokufakela kule nto kwiindonga zeempahla.

Ngokusekelwe kulo, unokwazi ukuba akunakwandisa i-cholesterol, kwaye yintoni efunekayo. Awukwazi ukutya ngokutya, kufuneka udlulise ngakumbi kwaye ugcine umkhondo wento oyidlayo.

Iimpawu zokunyuka kwe-cholesterol kubasetyhini

Ngamanye amaxesha ukubonakala komntu kunokuthetha malunga nosongelo olusondelayo. Qinisekisa izinga elilingene le-cholesterol egazini kunakho na umfazi, ophethe izixhobo ze-tentimenti kunye ne-calculator.

Umqondiso wokuqala wokunyuka kwe-cholesterol kwindodakazi iya kuba sisiswini esingaphezu kwe-88 cm. Iifatiti ezifakwe kwisisu nangomlenze (kwaye kungekhona emagqabeni nasemilenzeni, umzekelo) kubonisa ukungalingani kwemali.

Ukuba usoloko ungumnikazi wesinqa sosimba uze ufike kwi-88 cm isakhula kwaye ukhula, kwaye ukuqokelela kwinqeni sele kusekho, okanye inqatha eluhlaza isoloko ivela kuwe, ngoko indlela eyahlukileyo iya kunceda ekufumaniseni ubuninzi beengozi. Ukulinganisa ujikelezo lwesinqe kunye nomlenze, kufuneka ubale ubungakanani phakathi kwabo. Isiphumo akufanele sidlule i-0.8. Ngokomzekelo, kunye nedatha: inqeni = 75 cm, i-hip = 101 cm, umlinganiselo phakathi kwabo uya kuba malunga ne-0.74, ehambelana nesiqhelo. Kwamadoda, lo mfanekiso awufanele udlule i-0.95.

Xa zonke iimpawu zangaphandle ziqinisekisa ukwesaba kwakho, kufuneka uqhagamshelane neklinikhi esondeleyo kwaye wenze uvavanyo lwegazi.

Indlela yokunciphisa i-cholesterol?

Indlela echanekileyo neyokhuselekileyo yokunciphisa i-cholesterol kumanqanaba aqhelekileyo kukulawula ukutya. Ukutya okukhethekileyo kwi-cholesterol ephezulu kwabasetyhini-isiluleko sokuqala sogqirha we-cardiologist. Ukongeza kwiingcebiso eziqhelekileyo zogqirha kulo mbandela, unako ukufumana lonke ulwazi oluyimfuneko malunga nesondlo esifanelekileyo kwiincwadi ezizodwa kunye neminye imithombo. Xa sele usebenze ngokufanelekileyo kwesi sihloko, awuyi kufumana kuphela uluhlu lweemveliso ezingavunyelwe kwaye ezivunyelwe, kodwa kunye neendlela zokupheka ezimnandi. Ngokunyuka kwe-cholesterol, ukutya okunempilo kuya kunika impumelelo engama-80%.

Kukholelwa ukuba i-dose encinci yeso nasiphi isiselo esinxilisayo sinokuthintela ukuthunyelwa kwe-cholesterol kwiindonga zeempahla. Kodwa kubalulekile ukuba ungadluli, kungenjalo unako ukuphumeza umphumo ochaseneyo. Umlinganiselo wansuku zonke ngu:

- 40 g ye-cognac okanye i-vodka;

- 130 iwayini elomileyo;

- 150 g yobhiya.

Umsebenzi owenzileyo kunye nomlinganiselo okwaneleyo wamanzi anxilisayo (1-1.5 ilitha ngosuku) kwakhona isiqinisekiso sempilo yesimo senhliziyo.

Yintoni yokutya kunye ne-cholesterol ephezulu?

Ukwanda kwe-cholesterol egazini kukhuthazwa ngamafutha azalisiweyo, equle ekudleni kokuvela kwezilwanyana. Kwaye, ngokukodwa, i-polyunsaturated fatty acids ayifakwanga kuphela kwiimpahla, kodwa inokunciphisa izinga elikhoyo le-cholesterol. Ngoko ke, ukuba kukho ukungalingani, kufuneka utshintshele ekudleni kwemifuno kunye nenyama ephilileyo.

Isantya sokudla kwe-cholesterol emzimbeni ngokutya ngu-300 mg ngosuku. Kodwa ukutya kwe-cholesterol ephezulu kwabasetyhini kunika ukuhla kweli nani ukuya kuma 250 mg. Ngoko ke, ukukhethwa kweemveliso kufuneka kusekelwe kulo mgangatho.

Inyama ithatyathwa endaweni eninzi kunye neentlanzi (i-soy, ubhontshisi, iigrasi), uthenge isonka okanye ubhake kuphela kwi- wholemeal. Iibhaski zitshintshwe nge-coat oatmeal okanye i-cockers.

Phakathi kweemveliso ezincedo: itiye, umnquma, i-corn kunye neoli yeoli, iindiza kunye nejusi zezithelo, okusanhlamvu, imifuno, iziqhamo.

Yintoni engadliyo?

Kwimibuzo yento yokutya kunye ne-cholesterol ephezulu, ulwazi olulandelayo luya kunceda ukuphendula. Kwi-100 g yeemveliso ezifana ne-ngulube, inyama yenkomo, isibindi, i-sausage ekhsayo, isikhumba senkukhu, kunye nezitya kunye nokusetyenziswa kwazo (i-pelmeni, i-stew, pate), iqulethe malunga ne-100 mg ye-cholesterol. Ngaloo ndlela, i-300 grams yeendwangu (ngaphandle kweoli, i-mayonnaise okanye ukhilimu omuncu) iya kuba sele ivimba i-cholesterol.

Ukongeza, phakathi kwezilwanyana zaselwandle, i-caviar, i-squid, i-squir, i-sprats iyaxhomekeka ekukhutshweni; Kweemveliso zobisi - ukhilimu omuncu, ukhilimu, i-cottage cheese enamafutha (ngaphezulu kwama-30%). Iqanda le-Egg linomdla we-cholesterol eninzi, ngoko ungadla amaqanda kuphela kwifom ebilisiwe kwaye ungabi ngaphezu kwezi-2-3 iziqwenga ngeveki.

Iimveliso ezinqatshelwe ziquka: ikhofi, iswekile, i-ayisikrimu, i-sausages, isobhoji ebilisiwe, i-mayonnaise, ibhotela, igargarine, i-ketchup.

Imenyu kunye nemihla ngemihla

Ukutya kwe-cholesterol ephakamileyo kwabasetyhini kunqunywe kwiimeko ezimbini: ukuba ukuhlolwa kwegazi kubonakalise isisongelo se-atherosclerosis kunye nesifo, oko kukuthi, izinga le-cholesterol sele liphezulu kakhulu, okanye ukukhusela. Kwimeko yokuqala, ukutya okucetywayo kunconywa, okwesibini ukuphambuka okungaqhelekanga kwikhosi kuvunyelwe.

Inkqubo yemihla ngemihla yowesifazane kufuneka ifake ukutya oku-3-5 kwiincinci ezincinci, ukuzivocavoca ngaphandle komzimba okanye imisebenzi ebonakalayo yokuzivocavoca kwi-gym for 20-40 imizuzu (ukufaneleka, u-aerobics, ukubhukuda).

Nangona ukuvinjelwa kokutya okuninzi, ukutya komfazi ophethe i-cholesterol yegazi kufuneka kuguquke kwaye kubandakanye wonke amaqela emveliso: inyama, intlanzi, okusanhlamvu, imifuno neziqhamo, iimveliso zobisi, izityalo kunye namafutha.

Ukutya

Nangona ukwanda kwe-cholesterol egazini, ukutya akufanele kulambile. Umzimba kufuneka ufumane imihla ngemihla:

Amafutha - 70 g;

- amaprotheni - 100 g;

- iivithamini kunye neemaminerali;

- i-carbohydrates - 350 g.

Kakade ke, ezi luncedo kakhulu ziyimifuno kunye neziqhamo, inyama ebilisiwe kunye neentlanzi. Xa kusekwa ama-radicals amahhala, okuza kukhawuleza ukubunjwa kwee-cholesterol plaques. Phakathi kweivithamini eziyimfuneko kakhulu kwi-atherosclerosis yi-A, B ₁ , B ₂ , C no-E, amaminerali-i-magnesium, i-phosphorus, i-potassium, isinyithi kunye ne-sodium.

Kumele unciphise ukungenisa ityuwa ku-5 g kunye noshukela-ukuya kwi-35 g ngosuku. Ushukela unokutshintshwa ngunobusi.

Imizekelo embalwa yosuku lwemihla ngemihla

Ukutya kwe-cholesterol ephezulu kwabasetyhini kunokujonga ngathi:

Option 1

I-omelette ye-alben - 150 g, i-buckwheat okanye iphareji yengqolowa - i-90 grams, isiqwenga sesonka, itiye nobisi (akukho ngaphezu kwe-1.5% ye-fat content) - 200 g.

Isidlo sasekuseni sesibini: isaladi ukusuka elwandle lama-kale-250 g, ijusi - 200 g.

Ukutya: isobho se-pea - 300 ml, iinqumle ezivela kwinyama ephilileyo, i-steamed - 150 g, imifuno kwi-grill - 150 grams, isonka sesonka, ii-apula 2 -3 okanye i-juice.

I-Snack: i-muesli okanye i-oat flakes-150 g, umhluzi we-dogrose.

Ukutya isidlo: iintlanzi eziphekwe ngemifuno - 400 g (250 amagremu entlanzi, 150 amagremu yemifuno), irayisi ephekiweyo-200 grams, isonka sesonka, iglasi ye-kefir.

Ukhetho 2

Isidlo sakusasa: i-oat porridge ngamanzi okanye ubisi oluncinci ngamanqatha omisiwe kunye namantongomane - 200 amagremu, ubisi okanye i-milk.

Isidlo sasekuseni sesibini: isaladi yemifuno (ukhukhamba, utamatisi, i-dill okanye i-parsley), enomnquma ngeoli yeoli kunye nempepho-200 amagremu, iglasi yejusi.

Ukutya: isobho semifuno - 300 ml, inyama ebombile kunye nemifuno - 300 g, idibanisa izithelo ezomileyo.

Ngentambama yokutya: i-fat-fat cottage cheese - i-150 grams, iglasi yeeyi.

Ukutya isidlo: iiitatata kunye neentlanzi, kubhaka kwi-grill - 200 amagremu, isaladi ukusuka kolwandle olwandle okanye i-beetroot ngeoli ye-sunflower-150 g, iglasi ye-kefir okanye i-compote.

Khumbula ukuba iintlobo zezidlo zixhomekeke kuphela ekucingeni kwakho. Ukuba iphelile, khangela iinketho zemenyu kwiincwadi ezikhethekileyo okanye kumaphephancwadi-intsikelelo yolwazi kakhulu.

Izitya ezinomdla kakhulu nge-cholesterol ephezulu

Umncedisi ngamnye unokunikela ngeendlela ezininzi zokutya kunye ne-cholesterol ephezulu kubafazi kunye namadoda. Kodwa ngamanye amaxesha ngisho nompheki ochwepheleyo ufuna into entsha kunye engavamile. Ukwazi uluhlu lwemveliso evumelekileyo nolungavunyelwanga, unako, ngokuzama, ufike ngeendlela ezahlukeneyo zokutya kunye ne-cholesterol eyandisiweyo. Ukuba akukho nto intsha ifika engqondweni, ukunikezela ngeendlela zokuzonwabisa ezithakazelisayo nezilula.

Ubuninzi be-Cottage cheese-mushroom ngetekisi ecibilikile kunye ne-cumin

Kufuneka ufumane isidlo: 120 g wama-mushroom amasha, 250 g we-fat cottage cheese, 50 g yeeshizi ezenziwe, 40 g yegargarine, imbewu ye-cumin, iparsley, ityuwa.

Amakhowe kufuneka ahlambuluke, ahluthe, aphekwe aze aphekwe imizuzu eyi-15 emanzini ngembewu ye-cumin. Ngeli xesha, xuba i-cottage ushizi kunye ne-kirise ushizi uze ube lula. Bilisa ama-mushroom kwi-colander ukuze wenze iirazi yamanzi. Emva koko udibanise kunye ne-curd mass, ngexesha leetyuwa uze ungeze i-parsley. Isitya sikulungele.

Iigqirha zeenkukhu kunye neeperesi

Kufuneka ufumane isidlo: 250 g yenkukhu okanye i-turkey isifuba, i-peaches 2 enamathanga, ioli yomnquma yokufrying, umgubo wengqolowa, ityuwa, i-curry kunye ne-50 ml yamanzi.

Isifuba sinqunyulwe kwiinqunjana ezincinci, zitshitshiswe kwaye zityinwe. Emva koko ucoce amaqhekeza kwioli yeoli uze uphekwe phantsi kwesiqhekeza. Susa inyama kwi-pan yokucima, udibanise umgubo, i-curry, amanzi kunye ne-peach kwi-oyile esele emva kokucoca (nqabisa ukususa kangcono). Ubilise i-sauce phezu kobushushu obuphantsi de kube lula. Beka iipiliti zeplate, uthule i-sauce kwaye uhobise i-peach ekhoyo. Bon appetit!