I-cholesterol iyinhlangano eyakhiwe, ingxenye yayo ikhona ezingqamuzaneni zamaseli, futhi ingxenye ihanjiswa ngokudla.
Ubamba iqhaza ekusebenzeni komzimba. Iyanyibilika emafutheni futhi, kunalokho, ayincibiliki emanzini.
Kumanani amukelekile, i-cholesterol yenza imisebenzi eminingana: ibamba iqhaza ekwakhiweni kwama-hormone, igqugquzela ukukhiqizwa kwevithamini D, kanye nokwakheka kwe-bile.
I-cholesterol ephakanyisiwe incishiswa ngezidakamizwa kanye nokudla kwe-cholesterol. Yindlela yokugcina le edlala indima ebalulekile ekugcineni impilo yesistimu yenhliziyo.
I-cholesterol engalungile futhi enhle
Umzimba ukhiqiza kufika ku-80% wento leyo, ama-20% asele aqhamuka ekudleni. Yile ngxenye engancishiswa ngokudla okunempilo ngamanani aphakeme.
I-Cholesterol imvamisa ihlukaniswe yaba "yingozi" futhi "ilusizo."
Ngamunye wabo wenza imisebenzi yakhe:
- I-LDL (eyingozi) iyasakazeka
izinto ezibalulekile ngokugeleza kwegazi, zinikeza ukuqina kwegazi emithanjeni yegazi. Kuyinto encibilikayo kancane, ngokuqhubeka kokuqina egazini kufakwa ezindongeni ngesimo sezimpawu. Ukuphakama njalo kwe-LDL kuholela kwisifo se-coronary artery isifo, umfutho wegazi ophakeme, imivimbo, ukushaya kwenhliziyo, futhi kwandise ubungozi bomdlavuza. - I-HDL (ewusizo) i-soluble, ngokunyuka kokuhlushwa ayifakwa ezindongeni. Ama-lipoprotein amahle akhiqizwa ngumzimba futhi angaphinde alibuyisele inani lawo ngenxa yokudla. Badlala indima ebonakalayo ekusebenzeni komzimba: banciphisa i-cholesterol eyingozi, bavimba ukuqongelela imali esezindongeni, badluliselwe ezingxenyeni zezakhi ezilinganayo ukuze baphenduke izinto ezibalulekile.
izinto ezibalulekile ngokugeleza kwegazi, zinikeza ukuqina kwegazi emithanjeni yegazi. Kuyinto encibilikayo kancane, ngokuqhubeka kokuqina egazini kufakwa ezindongeni ngesimo sezimpawu. Ukuphakama njalo kwe-LDL kuholela kwisifo se-coronary artery isifo, umfutho wegazi ophakeme, imivimbo, ukushaya kwenhliziyo, futhi kwandise ubungozi bomdlavuza.Izimbangela zokuhlushwa okulimazekile nesilinganiso se-LDL / HDL yile:
- ukungondleki;
- isifo sikashukela mellitus;
- ukuthatha imishanguzo ethile;
- isisindo somzimba ngokweqile;
- isiphetho sofuzo;
- ushintsho lwamahomoni;
- ubudala
- ukwephulwa kwezinqubo ze-metabolic.
Hhayi kuphela okujwayelekile kwe-LDL ne-HDL kudlala indima, kepha futhi nokulinganisela phakathi kwabo. Iphuzu elibalulekile lokulawula i-cholesterol kungukudla okufanele.
Ukushintsha isidlo kufakwa esigabeni sokuqala sokulungiswa kwezinkomba eziphakeme. Ukwelashwa kokudla okuthathwa njengesiyisi esiyinhloko sokuthonya i-cholesterol ephezulu. Ngenxa yakhe, kungenzeka ukunciphisa izinkomba ziye ku-15%. Ukudla kwe-cholesterol kunqunywe ekubeni bungekho ubungozi besifo senhliziyo.
Okuqukethwe emikhiqizweni ehlukahlukene
Isidingo sansuku zonke se-cholesterol sicishe sibe ngama-g. Umzimba uqobo ungakhiqiza cishe ama-2 g.Ukuhlela kahle ukudla okudingayo, kufanele ubale inani elivumelekile le-cholesterol.
Imininingwane yethulwe kuthebula eliphelele elingezansi.
| Igama lomkhiqizo, 100 g | I-cholesterol, mg |
|---|---|
| Inyama yengulube | 110 |
| Inyama yenkomo | 90 |
| Inkukhu | 75 |
| IWundlu | 100 |
| Amafutha enyama | 120 |
| Izingqondo | 1800 |
| Izinso | 800 |
| Isibindi | 500 |
| I-Sausage | 80-160 |
| Izinhlanzi ezinamafutha aphakathi | 90 |
| Izinhlanzi ezinamafutha amancane | 50 |
| Izimbaza | 65 |
| Umdlavuza | 45 |
| Inhlanzi izinhlungu | 300 |
| Amaqanda enkukhu | 212 |
| Amaqanda we-Quail | 80 |
| Ushizi onzima | 120 |
| Ibhotela | 240 |
| Ikhilimu | 80-110 |
| Ukhilimu omuncu omuncu | 90 |
| Ushizi we-cottage shizi | 60 |
| U-ayisikhilimu | 20-120 |
| Ushizi osetshenzisiwe | 63 |
| Brynza | 20 |
| Ikhekhe | 50-100 |
| Ushizi Wososo | 57 |
I-cholesterol ayikho emikhiqizweni yamakhambi. Kepha ukusetshenziswa kokudla okuthosiwe ezithile kuvuselela ukukhiqizwa ngokweqile komzimba wento. Unganaki i-cholesterol kuphela, kepha futhi nokuqukethwe kwamafutha agcwele kokudla. Indlela yokupheka iyabhekwa. Ukwelashwa okushisayo okufanele kunciphisa ukulimala kwesitsha.
Ayini ama-trans fat?
Amafutha e-Trans (TFA) - ungenye yezinhlobonhlobo zamafutha, into eshintshiwe eyenziwe ngenkathi kusenziwa. Ngaphansi kwethonya lokushisa, i-molecule yamafutha iyashintsha kanye ne-transisomer kuyo, ngenye indlela ibizwa ngokuthi yi-trans fat.
Kunezinhlobo ezimbili zama-acid ezinamafutha: zemvelo yemvelo futhi ezitholakala ngezindlela zokwenziwa (i-hydrogenation yamafutha angenasisekelo). Ezokuqala ziningi kakhulu emikhiqizweni yobisi, inyama. Ngemuva kwe-hydrolysis, okuqukethwe kwabo kungakhuphukela kuma-50%.
Ngemuva kwezifundo eziningi, imiphumela emibi empilweni yale nto isunguliwe:
- ukwehlisa i-cholesterol enhle;
- ukwazi ukuvusa ukukhuluphala;
- ukuphazamisa imetabolism;
- khuphula izinga le-cholesterol embi;
- ukwazi ukwandisa ubungozi be-pathologies ye-inhliziyo;
- zithinte ukukhula kwesifo sikashukela nesibindi.
Namuhla, cishe yonke imikhiqizo yokubhaka ine-imajarini. Ukudla okunamafutha amaningi kungafaka ukudla okusheshayo nokudla okulula. Konke okuqukethe imajarini kuqukethe amafutha.
Isimo sansuku zonke sicishe sibe ngama-g 3. Kumkhiqizo ngamunye, okuqukethwe akumele kudlule 2% yenani eliphelele lamafutha. Ukuhlela indlela odla ngayo, kunconywa ukusebenzisa itafula. Kubonisa okuqukethwe kwamafutha we-trans ekudleni.
| Igama lomkhiqizo | Amafutha eTrans,% |
|---|---|
| Amafutha enyama | 2.2-8.6 |
| Amafutha acwengekile | kufinyelela ku-1 |
| Amafutha emifino | kufika ku-0,5 |
| Ukusakazeka | 1.6-6 |
| Ukubhaka imajarini | 20-40 |
| Amafutha obisi | 2.5-8.5 |
Yikuphi ukudla okuqukethe amafutha amaningi we-trans? Lolu hlu lubandakanya:
- ama-potato chips - uqukethe ephaketheni elilodwa isilinganiso sansuku zonke se-TJ - cishe 3 g;
- imajarini - iqukethe inani elikhulu lezinto eziyingozi;
- Ama-fries aseFrance - aqukethe i-TJ izikhathi ezi-3 ngaphezu kokujwayelekile kwansuku zonke - 9 g;
- ikhekhe - umkhiqizo we-confectionery uqukethe i-1.5 g yezinto.
Ngobungozi obukhulu besifo senhliziyo, kubalulekile ukunciphisa ukusetshenziswa kokudla okuphezulu kumafutha we-trans.
Ukuze wenze lokhu, kufanele:
- buyisela indlela yokwelashwa okushisa - esikhundleni sokuthosa, sebenzisa ukubila noma ukubhaka kuhhavini;
- ngaphandle kokusetshenziswa kokusakazeka kanye nemargarine;
- khipha ukudla okusheshayo ekudleni;
- lapho uthenga imikhiqizo ye-confectionery, unaka ukufakwa - inani le-TG limakwe lapho.
Ividiyo evela kuDkt Malysheva:
Ukudla okwehlisa i-cholesterol
Uma kutholwe i-cholesterol ephezulu, kuya ngembangela, kunqunywa ukwelashwa. Imvamisa esigabeni sokuqala, ukulungiswa kwayo kubandakanya ukuguqulwa komsoco. Lokhu kuqinisekisa ukususwa kwe-LDL eyeqile futhi kuvimbela ukunqwabelana kwayo. Ngesikhathi sokufunda, kutholakale ukuthi inani lemikhiqizo enenombolo enkulu yama-cholesterol wemvelo aphansi. Ukushintshwa okujwayelekile kwezinkomba kuthatha izinyanga ezi-2-3.
Imikhiqizo eyehlisa i-cholesterol:
- Imbewu yefilakisi - isakhi esisebenzayo sehlisa i-LDL. Uma kusetshenziswa kuze kufike ku-40 g ngosuku, ukwehla kwe-8% kuyabonakala.
- Amagatsha - ngenxa yokuqukethwe okuphezulu kwefayibha, ukumuncwa kwe-LDL emathunjini kuncishisiwe, kunokukhishwa okusheshayo kwezinto emzimbeni.
- Garlic - isigaxa sikagalikhi siyakwazi ukunciphisa i-LDL nge-10%, siyakwazi nokuncipha igazi.
- Ama-alimondi namanye amathiphu athinta isithombe se-lipid ngokuphelele.
- Izihlobo - Ukudla okufanele kufakwe ekudleni ngamanani aphakeme. Uyakwazi ukunciphisa i-LDL ifike ku-10%.
- Itiye eliluhlaza nelamula - isusa ubuthi, i-normalization ye-lipid metabolism.
- Izithelo / imifino ebomvu - Yehlisa i-cholesterol yegazi ifike ku-17%.
- Isi-Turmeric - Isithokelo semvelo, esinomthelela omuhle kwizibalo zegazi, kusiza ukuvuvukala, kuvimbele ukugaya.
Amavithamini kanye nezithako zokuthuthukisa ukusebenza
Ngomphumela omkhulu, ukudla kwe-cholesterol kuhlanganiswe nama-vitamin complexes, ama-supplements, amakhambi:
- Niacin - I-Vitamin ebalulekile ebandakanyeka ekusebenzeni komzimba. Sithinta kahle isimo semithambo yegazi, sinciphisa iphrofayili ye-lipid, sivimbela ukuthuthukiswa kwezifo zesistimu yethambo nenhliziyo. Ngaphezu kwalokho, inomphumela omuhle ohlelweni lwezinzwa.
- Omega 3 - ineqhaza ekujuleni kokujwayelekile kwazo zonke izingxenye zephrofayili ye-lipid. Ukudla okwenziwe ngesengezo kunciphisa ubungozi bezifo ze-SS, kunciphisa igazi, futhi kuvimbele ukwakheka kwama-plaque kanye nokuqhekeka kwegazi.
- Impande yelayisense - isitshalo sokwelapha esinomphumela obanzi. Kubandakanya ukwehlisa i-cholesterol. Umhluzi ophekwe usiza ukususa i-cholesterol eyeqile emzimbeni.
- I-Propolis tincture - Umuthi wemvelo ozosiza ekuhlanzeni izitsha ze-cholesterol eziyingozi.
- I-Folic acid -Ithathwa njengovithamini osizayo wokunciphisa izinkomba. Ngokushoda kwayo, izingozi zezifo zenhliziyo ziyanda.
- Tocopherol - i-vithamini enyibilikayo enama-antioxidant. Isiza ukunciphisa amazinga e-LDL, ivimbela ukwakheka kwama-cholesterol plaque.
- I-Linden inflorescence emithini yesintu isetshenziselwa ukususa ubuthi emzimbeni. Iqoqo linomphumela wehlise i-cholesterol, linomthelela ekunciphiseni isisindo.
Ukulandela ukudla kwe-cholesterol akugcini nje ekunciphiseni umthamo wokudla okuthile. Lokhu kungukuvinjelwa ekudleni, ukugcotshwa kokudla ngezindlela ezahlukahlukene kanye nokuhambisana nomsebenzi ofanele womzimba. Ezimweni eziningi, ukulandela ukudla kuyaphumelela. Kepha ezinye iziguli zidinga umuthi.
Ukwehlisa cholesterol okuyisinyathelo sokuqala empini yokulwa ne-hypercholesterolemia. Indlela efanayo ehambisana nomsebenzi womzimba inciphisa ukusebenza kuze kufike ku-15%.
