I-cholesterol iyisakhi samakhemikhali esiphikisana kakhulu. Ngokwemvelo, i-organic compact ibonakala njengotshwala obunamafutha. Emzimbeni womuntu, kukhiqizwa i-70% ye-cholesterol (ihlanganisa isibindi), kuthi u-30% ufike nokudla okuhlukahlukene - inyama enamafutha, inyama yenkomo nengulube, i-lard, njll.
I-cholesterol ephelele ingahlukaniswa ngokuxhumana okuhle nokubi. Esimweni sokuqala, umuthi uthatha ingxenye enkulu ekwenziweni kwezakhi zamaprotheni, usiza ukuvikela ulwelwesi lwaseli ezintweni ezingezinhle.
I-cholesterol eyingozi ivame ukunqwabelana emzimbeni futhi ihlale odongeni lwangaphakathi lwemithambo yegazi, ngenxa yalokho ifomu elihlukanisayo, linciphisa izikhanyisi futhi liholele ekugobhozeni kwegazi okungenampilo.
Ukuvimbela ukuthuthukiswa kwezifo zenhliziyo, kufanele kugcinwe ibhalansi phakathi kwabantu abaphansi nabaphezulu. Ezingeni eliphakeme le-LDL, ukulungiswa kokudla okunempilo kuyadingeka, okusho ukungafakwa kokudla okwandisa i-cholesterol yegazi.
Imikhiqizo ekhulisa i-cholesterol yegazi
Inani elifanelekile le-cholesterol ezigulini ezihlushwa i-atherosulinosis nesifo sikashukela lingaphansi kwamayunithi angama-5.0. Lesi sibalo kufanele sifunwe yizo zonke iziguli ezifuna ukuvimba ukwakheka kwama-cholesterol plaque.
Uma isifo sikashukela kutholakala ukuthi sinesifo sokuqina kwemithambo yegazi, kanti ukugcwala kwento elimazayo esegazini kungaphezulu kwamayunithi ayi-5, khona-ke kunconywa umsoco wokudla nemithi. Kulesi simo, ukubhekana nokudla okukodwa akusebenzi.
Ukudla kwansuku zonke komuntu kuhlale kunokudla okwandisa i-cholesterol. Inyama yengulube, inkukhu emnyama, nemikhiqizo yobisi enamaphesenti amaningi amafutha ithinteka kakhulu kwi-LDL. Lokhu kudla kugcwele ngamafutha ezilwane.
Amafutha emvelo yezitshalo awaziwa yindawo yokwandisa okuqukethwe yi-cholesterol emzimbeni, ngoba anesakhiwo esingafani namakhemikhali. Baningi ngokufana kwamafutha ezilwane, ikakhulukazi ama-sitrate kanye nama-lipid acids; lezi zakhi zinomthelela ekujwayekeni kokudla kwamafutha, zithinta ukusebenza komzimba wonke.
I-Sitosterol ingabopha kumamolekyuli e-cholesterol emgodini wesisu, okuphumela ekwakhekeni kwezakhiwo eziyinkimbinkimbi ezingangenwa kahle egazini. Ngenxa yalokhu, ama-lipids wemvelo yemvelo anganciphisa inani lamandla aphansi we-lipoprotein, akhulise kakhulu i-HDL.
Qaphela ukuthi ubungozi bokuthuthukisa izinguquko ze-atherosselotic abangelwa nje ukuba khona kwe-cholesterol emikhiqizweni eminingi, kodwa nakwamanye amaphuzu. Isibonelo, hlobo luphi lwe-lipid acid olwakha kuqala ekudleni okuthile - luhlala luyingozi noma lungafakwanga. Isibonelo, amanoni wenkomo, ngaphezu kwenqwaba yama-cholesterol, inama-lipids amaningi aqinile.
Ngokuqinisekile, lo mkhiqizo "unenkinga", ngoba ukusetshenziswa kwawo okuhlelekile kuholela ekuthuthukisweni kwe-atherosulinosis kanye nezinkinga ezihlobene. Ngokwezibalo zesimanje, emazweni lapho izitsha zenyama zibekwa phambili, isifo sokuqina kwemithambo yegazi kwemithambo yegazi sithatha isikhundla esiphambili phakathi kwezifo ezivame kakhulu.
Yonke imikhiqizo equkethe i-cholesterol ingahlukaniswa ngezigaba ezintathu:
- Isigaba "Esibomvu". Kufaka nokudla, okwenyusa izinga lezakhi eziyingozi egazini. Imikhiqizo evela kulolu hlu ayifakwa kwimenyu ngokuphelele noma inqunyelwe kakhulu;
- Isigaba esithi "ophuzi" singukudla, okuvame ukukhulisa i-LDL, kepha ngezinga elincane, ngoba kufaka phakathi izakhi ezenza umzimba ube yi-lipid metabolism emzimbeni;
- Isigaba "esiluhlaza" ukudla okuqukethe i-cholesterol eningi. Kodwa, banomphumela omuhle kuma-metabolism wamafutha, ngenxa yalokho, bavunyelwe ukusetshenziswa kwansuku zonke.
Okuqukethwe kwe-cholesterol ekudleni kungakhuphula i-LDL emzimbeni, kuvuse ukuthuthukiswa kwe-atherosclerosis. Izifo ezenzeka kanye kanye ziyanda - ingozi yesifo sikashukela, umfutho wegazi ophakeme, ukuphuma kwegazi okungenampilo, njll.
Izinhlanzi zasolwandle - i-salmon, i-herring, i-mackerel, iqukethe i-cholesterol eningi, kepha inamafutha amaningi e-polyunsaturated. Ngenxa yalokhu, umzimba we-lipid emzimbeni uvamile.
Uhlu Lomkhiqizo Olubomvu
Imikhiqizo esisohlwini "olubomvu" ingakhuphula kakhulu okuqukethwe kwezinto ezilimazayo emzimbeni, ithuthukise izimpawu zoshintsho olusele lukhona emithanjeni yegazi. Ngakho-ke, bayalulekwa ukuthi bangabandakanyi zonke iziguli ezinomlando wesifo senhliziyo, isifo se-cerebrovascular isifo.
I-yolk yenkukhu iqukethe inani eliphezulu le-cholesterol. I-100 g yomkhiqizo iqukethe ngaphezu kwe-1200 mg yento embi. I-yolk eyodwa - 200 mg. Kepha iqanda lingumkhiqizo ongaqondakali, ngoba nalo liqukethe i-lecithin, isakhi okuhloswe ngaso ukunciphisa iLDL.
I-Shrimp ayinconywa. Imithombo yakwamanye amazwe ikhombisa ukuthi kuze kufike ku-200 mg we-LDL iqukethe nge-100 g yomkhiqizo. Futhi, okufuywayo kunikeza eminye imininingwane - mayelana ne-65 mg.
I-cholesterol ephezulu itholakala kulokhu kudla okulandelayo:
- Izikhumba zenyama yenkomo / yengulube (1000-2000 mg nge-100 g).
- Izinso zengulube (cishe 500 mg).
- Isibindi senkomo (400 mg).
- Amasoseji aphekwe (170 mg).
- Inyama yenkukhu emnyama (100 mg).
- Ushizi onamafutha aphezulu (cishe 2500 mg).
- Imikhiqizo yobisi ama-6% amafutha (23 mg).
- I-Egg Powder (2000 mg).
Ungangezela uhlu lokudla okungavunyelwe ngo-ukhilimu osindayo, okufakwa esikhundleni sebhotela, imajarini, ukudla okusheshayo, i-caviar, i-pate yesibindi. Ngemininingwane, indlela yokupheka nayo ibalulekile. Ukudla okuthosiwe kuphakeme kakhulu kumakhalori, ngakho-ke kungandisa amazinga e-LDL. Futhi abanesifo sikashukela baphikisana ngokuphelele.
Imikhiqizo eqenjini "elibomvu" ayikwazi ukufakwa kumenyu yabantu abanethuba elikhuphukile le-atherosclerosis. Izici ezicasulayo ezandisa amathuba we-pathology afaka:
- Isandulela sofuzo;
- Ukukhuluphala ngokweqile noma ukukhuluphala ngokweqile;
- I-Hypodynamia;
- Ukuphazamiseka kwemetabolic;
- I-digestibility (ushukela) okhubazekile;
- Umfutho wegazi ophakeme
- Ukubhema, ukusebenzisa kabi utshwala;
- Ukuguga, njll.
Lapho kukhona into eyodwa noma i-pair yezici ezicasulayo, kuyadingeka ukushiya ukusetshenziswa kokudla kusuka ohlwini "olubomvu". Ngisho nokwanda okuncane kwe-LDL kubantu abanjalo kungavusa isifo sokuqina kwemizwa.
Ukudla okuqinisa i-LDL
Uhlu oluphuzi lubandakanya lokho kudla okubandakanya ama-lipoprotein aphansi. Kepha umehluko wabo ukuthi bakhuphula izinga le-LDL mincane. Iqiniso ngukuthi ngaphezu kwengxenye enjengamafutha, aqukethe amafutha angenakulungiswa noma ezinye izakhi eziwusizo emzimbeni.
Isibonelo, inyama ebusayo, umdlalo, i-turkey noma ama-fillets enkukhu kungumthombo wamaprotheni wokugaya ngokushesha anikela ngamazinga we-cholesterol ephezulu, okuholela ekunciphiseni kwe-LDL.
Imikhiqizo evela kuhlu oluphuzi ine-protein eningi. Ngokusho kocwaningo olwenziwe yiAmerican Association for the Fight Against Atherosulinotic Change, inani elincane lamaprotheni liyingozi kakhulu emzimbeni womuntu kunokuphakamisa cholesterol embi. Ukushoda kwamaprotheni kusiza ekunciphiseni amaprotheni egazini, ngoba amaprotheni ayinto eyinhloko yokwakha izicubu ezithambile namaseli, ngenxa yalokho, lokhu kuholela ekuphazamisweni kwezinqubo eziningi emzimbeni womuntu.
Ngale kokuntuleka kwamaprotheni, izinkinga zesibindi ziyabonakala. Kuqala ukukhiqiza ama-lipoprotein aphansi kakhulu. Zigcwele ama-lipids, kepha ampofu kumaprotheni, ngakho-ke zibonakala njengengxenye eyingozi kakhulu ye-cholesterol. Futhi, ngenxa yokuntuleka kwamaprotheni, ukukhiqizwa kwe-HDL kuyancipha, okuvusa ukuphazamiseka okubalulekile kwe-lipid metabolism futhi kungenye yezimpawu zobungozi ze-atherosclerosis. Ezimweni ezinjalo, amathuba okukhula kwe-cirrhosis, i-biliary pancreatitis, i-hepatosis enamafutha iyanda.
Ngesikhathi sokwelashwa kwe-LDL ephezulu, kunconywa ukudla ukudla okuvela ohlwini "oluphuzi". Imenyu ifaka:
- Inyama yenyamazane
- Unogwaja inyama.
- Konin.
- Inkukhu Yesifuba.
- Turkey.
- Cream 10-20% fat.
- Ubisi lwebhokhwe.
- I-Curd 20% fat.
- Amaqanda enkukhu / izigwaca.
Vele, zifakiwe ekudleni ngamanani alinganiselwe. Ikakhulu ngokumelene nesizinda sikashukela; uma isiguli sikhuluphele. Ukusetshenziswa okunengqondo kwemikhiqizo evela ku- "ophuzi" kuzosiza umzimba futhi kukwenzele ukusweleka kwamaprotheni.
Uhlu Lomkhiqizo Oluhlaza
Uhlu oluhlaza lubandakanya i-mackerel, iwundlu, i-sturgeon stellgeon, i-carp, i-eel, i-sardines kawoyela, i-herring, i-trout, i-pike, i-crayfish. Kanye noshizi owenziwe ekhaya, ushizi omncane wasekhishini, i-kefir ephansi.
Kukhona cholesterol eningi emikhiqizweni yezinhlanzi. Akunakwenzeka ukubala inani eliqondile, ngoba konke kuya ngohlobo lomkhiqizo. "I-Fish cholesterol" isiza umzimba ngoba inokwakheka kwamakhemikhali.
Inhlanzi ayikhuphi amazinga e-LDL, ngenkathi iqinisa izindonga zemithambo yegazi, ebaluleke kakhulu kwabanesifo sikashukela. Iphinde yehlise usayizi wama-plagi atherosselotic, okuholela ekunciphisweni kwabo kancane kancane.
Ukufakwa kwenhlanzi ebilisiwe / ebhakwe kwimenyu kunciphisa ubungozi be-pathologies yenhliziyo nemithambo yegazi, izifo zesibindi ngo-10%, kanye nokushaywa / ukuhlaselwa yisifo senhliziyo - izinkinga eziyingozi ze-atherossteosis.
Okunye ukudla okuthinta i-cholesterol yegazi
I-Atherossteotic plaque iyi-fat ehlala ngokuqinile odongeni lwangaphakathi lomkhumbi. Ibeka i-lumen yayo, okuholela ekuphulekeni kokujikeleza kwegazi - lokhu kuthinta inhlala-kahle nesimo. Uma umkhumbi uvalekile ngokuphelele, isiguli kungenzeka sife.
Ingozi eyandayo yezinkinga ezihambisana nokudla kwabantu kanye nezifo. Izibalo: cishe bonke abantu abanesifo sikashukela bahlushwa i-cholesterol ephezulu egazini, ehambisana nezimpawu zesifo esikhona.
Imvelo ye-cholesterol kumuntu ophilile, angayithola ekudleni, iyahlukahluka ukusuka kuma-300 kuye kuma-400 mg ngosuku. Kwabashukela, noma nge-LDL ejwayelekile, okujwayelekile kuncane kakhulu - kufinyelela kuma-200 mg.
Hlanganisa imikhiqizo engenayo i-cholesterol ekwakhiweni, kepha okuholela ekwandeni kwama-lipoprotein aphansi kakhulu:
- Ishukela elimnandi lingumkhiqizo oqukethe ama-carbohydrate amaningi ashesha futhi ushukela, othinta kabi izinqubo ze-metabolic kanye ne-carbohydrate metabolism. Kumenyu yesifo sikashukela kuvinjelwe;
- Imikhiqizo ye-confectionery - ikhekhe, ikhekhe, amaswidi, i-bun, ophaya, njll. Amaswidi anjalo ngokuvamile aqukethe izinto ezandisa i-cholesterol - imajarini, ibhotela, ukhilimu. Ukusetshenziswa kwemikhiqizo enjalo kuyingozi yokukhuluphala, ukuphazamiseka kwe-metabolic, i-spikes ushukela wegazi kushukela. Futhi, lezi zinto ziholela ekwakhekeni kwama-atherosselotic plaque;
- Utshwala bubonakala ngokuqukethwe kwekhalori ephezulu, amandla "angenalutho", alimaza imithambo yegazi. Kuzo zonke izinhlobo zikashukela, akukho ngaphezu kwe-50 g yewayini elibomvu elomile elivunyelwe;
- Yize ikhofi ingewona umkhiqizo wesilwane, kodwa i-cholesterol iyanda. Ine-cocestol, isakhi esisebenza emathunjini. Kuthuthukisa ukufakwa kwe-LDL emgodini wegazi. Futhi uma ufaka ubisi esiphuzweni, i-HDL iqala ukuncipha.
Ekuphetheni: imenyu yabanesifo sikashukela nabantu abanengozi enkulu ye-atherosclerosis kufanele ihluke futhi ilinganiswe. Qiniseka ukuthi udla izithelo eziningi, imifino, uqaphele umbuso wokuphuza. Akunasidingo sokudela inyama - amaprotheni abalulekile emzimbeni. Uma wenqaba ukudla kusuka kuhlu "olubomvu", ungathuthukisa i-lipid metabolism futhi unciphise i-LDL.
Yikuphi ukudla okuqukethe i-cholesterol eningi kuvidiyo ekulesi sihloko.
