Ngezinga eliphakeme le-cholesterol egazini, kufanele unamathele ekudleni okukhethekile. Umgomo wokudla okwehlisa i-lipid ukukwenza ube ngokwejwayelekile i-lipid spectrum futhi uvikele ukukhula kwezifo zenhliziyo nezemithambo.
Ukondliwa okufanelekile nge-cholesterol ephezulu kumisa ukuthuthukiswa kwe-atherosclerosis, kunciphisa amathuba ezinkinga eziyingozi futhi kukhuphule isikhathi sokuphila. Ngaphezu kokuvimbela kanye nokwelashwa kwe-vascular pathologies, kunconywa ukuthi kudliwe i-hypocholesterol yokudla kwe-encephalopathy, inhliziyo ischemia, umfutho wegazi ophakeme kanye nokukhuluphala.
Futhi, ukudla ngendlela efanele nenqwaba yama-cholesterol kuyadingeka kulabo bantu abatholakala benesifo sikashukela. Ngemuva kwakho konke, ukuphazamiseka ku-carbohydrate metabolism kuvame ukuhambisana nokuphulwa kwe-lipid metabolism.
Ngakho-ke, abanesifo sikashukela abakhuluphele ngokweqile kufanele banamathele ekudleni okuhlose ukusetshenziswa okwehlisiwe kwamafutha ezilwane. Kepha okokuqala, kufanele uqonde ukuthi kungani ama-atherosulinotic plaques akha futhi kungani eyingozi.
Kuyini i-cholesterol futhi kujwayelekile kanjani?
I-cholesterol iyisakhi esibalulekile samahhala ulwelwesi namahomoni e-steroid. Utshwala obunamafutha amaningi benziwa emzimbeni womuntu, yonke into esetshenziswayo ingena kuyo nokudla.
Emzimbeni, i-cholesterol isesimweni sezingxenyana ezihlukile. Enye yezingcezu zento inomphumela we-atherogenic. Lawa ama-lipoprotein aphansi kakhulu athathwa njengezinto eziyingozi.
Ingxenye yesibili ye-cholesterol ama-lipoprotein aphezulu. Lezi zingxubevange zithathwa njengeziwusizo njengoba zingavumeli ama-conglomerates angamafutha ukuba aqongelele ezindongeni ze-vascular.
Umqondo we-cholesterol ephezulu ufaka inani eliphelele le-LDL ne-HDL. Kodwa-ke, uma izinga le-cholesterol lingaphezulu kwamandla ngenxa ye-lipoprotein ephezulu yabantu, futhi i-LDL isebangeni elijwayelekile, khona-ke lesi simo asibhekwa njenge-pathology. Ngakho-ke, i-hypercholesterolemia itholakala kuphela uma inkomba ye-cholesterol embi iphakeme kakhulu.
Izinga lotshwala obunamafutha egazini lincike eminyakeni yobudala nobulili. Izinkomba ezilandelayo zibhekwa njengezamukelekile:
- kuze kube seminyakeni engama-40 - kufika ku-4.93 mmol / l;
- mdala kuneminyaka engama-40 - kufika ku-5.18 mmol / l;
- kuze kube yiminyaka eyi-17 - kuze kufike ku-4,4 mmol / l.
Kubaluleke kakhulu ukunamathela kule nkambiso. Uma lokhu kungenziwa, lapho ngokuhamba kwesikhathi kuzoba nokuqhuma kwemithambo yegazi, ukushaya kwenhliziyo, ukukhuluphala kwesibindi, isifo sohlangothi, i-pancreatitis, umfutho wegazi ophezulu, izifo zesifo sikashukela kanye nesifo sikashukela.
Ukuvimbela ukwenzeka kwalezi zingqinamba, kubalulekile ukwazi ukuthi hlobo luni lokudla olunama-cholesterol alungile oluzoba kahle.
Izimiso ze-Hypocholesterol Nutrition
Ukudla okune-LDL ephezulu egazini kufanele kuhambisane netafula lokwelashwa No. 10/10 C ngokusho kukaPevzner. Isimo esiyinhloko sokudla ukudliwa okulinganiselwe kwamafutha ezilwane nosawoti.
Ungadla kusuka ku-2190 kuya ku-2579 kcal ngosuku. Kubalulekile ukugcina izakhi ezilinganayo Ngakho-ke, inani eliphakanyisiwe lamaprotheni ngosuku angama-90 amagremu, okuyi-60% yemvelaphi yezilwane evunyelwe.
Izinga lamafutha nsuku zonke lifinyelela ku-80 g, lapho imifino kufanele okungenani ibe ngu-g. Inani lama-carbohydrate ngosuku lingama-300 g (kubantu abakhuluphele ngokweqile) kanye nama-350 g kulabo abangenazo izinkinga zesisindo.
Ukudla okwehlisa i-lipid kususelwa kule migomo elandelayo:
- Ukudla okunezithelo - ukudla kufanele kuthathwe izikhathi eziyisithupha ngosuku, ezingxenyeni ezincane.
- Ukwenqaba utshwala - okungahle kube yingilazi yewayini elibomvu elomile.
- Okungenani amalitha ayi-1.5 kajusi kufanele adakwe ngosuku.
- Amafutha ezilwane athathelwa indawo ngamafutha emifino.
- Kufika ku-5 amagremu kasawoti ngosuku.
Ngokuqukethwe kwe-cholesterol ephezulu ekudleni, kuyadingeka ukukhipha ngokuphelele amafutha wezilwane (i-lard, i-lard) nezinhlobonhlobo zenyama yazo - iwundlu, ingulube, i-goose, idada. Futhi, ezinye izinhlobo zezinhlanzi nezinhlanzi zasolwandle (izinkalankala, ama-squid, i-caviar, i-mackerel, i-sturgeon stellgeon, i-carp, i-oysters, i-eel) kufanele zisuswe kumenyu.
Nge-hypercholesterolemia, kuyadingeka ukushiya i-offal, ikakhulukazi, izinso nobuchopho. Amasoso amaningi (imayonnaise), ubisi luphelele, ushizi onzima onamaphesenti amaningi wokuqukethwe kwamafutha akuvunyelwe.
Noma nge-cholesterol ephezulu, awukwazi ukusebenzisa kabi isikhupha seqanda namaswidi. Ngakho-ke, kwenqatshelwe ukudla amakhekhe, amakhekhe ngo-bhotela ukhilimu asuselwa ku-biscuit, i-shortbread ne-puff khekhe. Ngaphansi kokuvinqelwa ngokuphelele utshwala, ukudla okusheshayo nokudla okulula.
Ithebula lemikhiqizo enconyelwe i-hypercholesterolemia:
| Imikhiqizo yobisi | Ubisi, okuqukethwe okunamafutha kuze kufike ku-1.5%, iyogathi, ushizi we-cottage, kefir, ushizi onzima wokudla |
| Izinhlanzi nezinhlanzi zasolwandle | Hering, shrimp, isalimoni, tuna, trout, hake |
| Amafutha | Amafutha omifino (umnqumo, i-sesame, i-linseed, ummbila) |
| Inyama | I-fillet yenkukhu, inyama ebomvu, i-veal, unogwaja |
| Izinongo | Amakhambi, ugalikhi, lwesinaphi, i-apula noma uviniga weviniga, i-horseradish |
| Imifino | Iklabishi, isitshalo seqanda, utamatisi, i-broccoli, beet, izaqathi |
| Izithelo | I-Avocado, i-grapefruit, ihalananda, iplamu, i-apula |
| Amajikijolo | Ama-cranberry, amagilebhisi, ama-raspberries, ama-currants |
| Izihlobo | Oats, ibhali, irayisi elinsundu, i-buckwheat |
| Iziphuzo | I-Herbal noma itiye eluhlaza, umhluzi we-rosehip, i-compote |
Ukwehlisa i-cholesterol yegazi, kunconywa ukuthi udle amantongomane nembewu, inamavithamini nama-phospholipids, asusa i-LDL emzimbeni.
Ungahlanza nemithambo yegazi evela ku-cholesterol ngosizo lwamakhowe e-oyster. Lawa makhowe aqukethe i-statin, okuyi-analogue yemithi nezindlela zabasebenzi ezinciphisa ukukhiqizwa kwama-lipoprotein amabi futhi zivimbele ukwakheka kwama-atherosranceotic plaques.
Omunye umkhiqizo omnandi futhi obalulekile oqeda i-cholesterol eyeqile emzimbeni yi-broccoli. Ine-fiber, engangenwa emathunjini, imboza ukudla futhi ikukhiphe ngokwemvelo. Ngenxa yemicu yama-coarse, inani le-LDL esegazini lehliswa ngo-15%, kepha kuphela uma udla ama-bro goli angama-400 g nsuku zonke.
Ngaphezu kwemikhiqizo evunyelwe, ukuze ususe ngokushesha i-cholesterol eyingozi emzimbeni, kunconywa ukuthatha izithasiselo zokudla. Ngakho-ke, nge-hypercholesterolemia, kuyadingeka ukusebenzisa izithasiselo zokudla eziqukethe i-ascorbic acid, niacin, uvithamini E, calcium.
Ikakhulu, isidakamizwa iLucerne NSP sinokubuyekezwa okuhle, okulawula izinga le-LDL / HDL futhi kuqinise inhliziyo nemithambo yegazi.
Imenyu yansuku zonke ye-Cholesterol
Ngokweqile kwe-cholesterol emzimbeni, ukwenza ukudla okulinganiselwa isonto kulula kakhulu.
Ukuze wenze lokhu, sebenzisa uhlu lwemikhiqizo evunyelwe. Ngakho-ke, ekudleni kwasekuseni, kungcono ukudla okusanhlamvu okuphelele, amantongomane, izithelo ezomisiwe, ushizi kanye nembewu.
Ngesikhathi sokudla kwasemini, kuyasiza ukudla izithelo, amajikijolo, amakhompiyutha kanye nemikhiqizo yobisi olunoshukela.
Isidlo sasemini kufanele sifake ama-carbohydrate namaprotheni. Ngakho-ke, preference kufanele inikezwe inyama, inhlanzi, okusanhlamvu nemifino.
Ngemuva kokudla okuyinhloko, izithelo, amakhompiyutha neziphuzo zobisi ezinoshukela kufanelekile njenge-snack. Ngokudla kwakusihlwa, kuyalulekwa ukuthi udle izinhlanzi, ushizi we-cottage shizi, inyama nemifino nganoma iyiphi indlela.
Ngaphambi kokulala, ungaphuza ingilazi yephesenti elilodwa le-kefir.
Izindlela zokupheka eziwusizo
Ukuguqula imenyu nge-cholesterol ephezulu, ushukela kanye nokukhuluphala, izindlela ezilula nezihlwabusayo zizokusiza. Isibonelo, ekudleni kwasemini, ungenza isobho eligcotshwe ngamakhala.
Ukuze wenze lokhu, udinga ubhontshisi obuluhlaza (200 g), izaqathe, ulamula no-anyanisi (1 ngamunye), i-olive olive (80 ml), iminti eyomile (10 g), usawoti.
Okokuqala udinga ukuthosa izaqathe egayiwe no-anyanisi, uthathe izingqimba. Hlambulula ama-lentil, ubeke epanini, uthele amanzi bese upheka ngemuva kokubilisa imizuzu engama-20.
Lapho ubhontshisi uthambisa - engeza izinongo, iminti, usawoti kumhluzi bese ugcine yonke into ngomlilo eminye imizuzu eyi-10. Ngemuva kokupholisa, umhluzi, kanye nemifino ethosiwe, uchotshoziwe usebenzisa i-blender.
Isobho lithululelwa emafulethini, lifafaza isipuni sejusi kalamula esitsheni ngasinye. Phezulu indishi efafazwe ngamakhambi oqoshiwe.
Kwasemini, ungapheka futhi iresiphi elula kodwa eyinkimbinkimbi - ama-medallions enkukhu ngamapetshisi. Kulesi sidlo uzodinga izithako ezilandelayo:
- ifilidi yenkukhu (250 g);
- amakhethini athosiwe (izingcezu ezi-2);
- i-curry, usawoti;
- uwoyela we-olive (2 wezipuni);
- amanzi (50 ml);
- ufulawa (1 isipuni).
Isifuba senkukhu sinqunywa sibe yizicucu ezide, sishaywe kancane futhi sinosawoti. Inyama ithosiwe emafutheni omnqumo kuze kuthambe. I-fillet iyasuswa epanini, futhi emafutheni asele, ingxube yamapentshisi (ngaphandle kwesikhumba), i-curry, ufulawa namanzi kudluliswa kuze kube ukuqina. Beka isifuba epuletini, uthele usoso bese uhlobisa nengxenye yepende.
Kwesinye isikhathi, ngokugcwala okukhulu kwe-cholesterol egazini, ungaziphatha ku-dessert esekelwe ekudleni okuvunyelwe. Ukuze ulungiselele ushukela onempilo uzodinga inani elilinganayo lama-prunes, amathanga, omisiwe, ama-apula, ama-apricots omisiwe, ama-cranberry omisiwe kanye nezipuni ezimbalwa zoju.
Ithanga, ama-apula asikiwe, asikiwe ku-cubes nezilayi. Izithelo ezomisiwe zithululelwa ngamanzi abilayo, zishiywe imizuzu emithathu, zigezwe ngamanzi abandayo.
Zonke izithako zibekwa embizeni yobumba, eniselwa uju, ujusi wezithelo noma amanzi. Isitsha simbozwe ngesembozo futhi sibekwe kuhhavini imizuzu engama-50 (180 C).
Futhi, nge-hypercholesterolemia, ungenza isidlo sezithelo esinempilo ku-jelly yetiye. Ukwenza ama-servings ama-3, uzodinga uju (10 g), itiye eliluhlaza (izikhwama ezi-2), ujusi kalamula (10 ml), amanzi (300 ml), i-gelatin (5 g), amagilebhisi (150 g), i-stevia (15 g), amawolintshi amabili, ubhanana owodwa.
IGelatin ithelwa ngamanzi bese ishiyelwa imizuzu eyi-10. Kuqhutshwa itiye, kuthi emva kwalokho kufakwe ujusi kalamula, uju, kanye ne-gelatin evuvukayo emhluzi.
Izithelo zidayiswa, negilebhisi ngalinye ligawulwa phakathi. Ngemuva kwalokho zibekwa endishini bese zithelwa ngetiye elipholile. Ukuze lukhuni, i-dessert kufanele ibekwe esiqandisini amahora amaningi.
Ungadliwa kanjani ngamazinga aphezulu we-LDL achazwe kuvidiyo kule ndatshana.
