Cholesterol imapangidwa m'chiwindi ndipo amagwira ntchito zambiri zofunika. Mwachitsanzo, zimathandizanso kusinthasintha kwa makoma a maselo anu ndipo ndikofunikira pakukula kwa mahomoni angapo. Komabe, monga china chilichonse m'thupi, zochuluka kwambiri cholesterol kapena cholesterol m'malo olakwika zimapangitsa mavuto. Monga mafuta, cholesterol sisungunuka m'madzi. M'malo mwake, mayendedwe ake m'thupi amatengera mamolekyu omwe amatchedwa Lipoproteins omwe amamutumizira cholesterol, mafuta ndi mavitamini osungunuka m'magazi.
Ngakhale makampani azakudya nthawi zambiri amalengeza zowonjezera zochepa, zakudya cholesterol zimangokhudza kuchuluka kwa cholesterol m'thupi
Chithunzi: Unclala.com.
Mitundu yosiyanasiyana ya lipoproteins imakhudza thanzi m'njira zosiyanasiyana. Mwachitsanzo, kuchuluka kwa lipoproteins yotsika (LDL) kumabweretsa kuwonongeka kwa cholesterol m'makoma a mitsempha yamagazi, komwe kungayambitse kufalikira kwa mitsempha, mikwingwirima, mwaluso aimpso. Mosiyana ndi zimenezo, kuchepa kwa lipoproteins (HDL) Kuthandiza kunyamula cholesterol kuchokera ku sitima ya sitimayo ndikuthandizira kupewa matenda awa. Munkhaniyi, tiona njira zingapo zachilengedwe zowonjezera cholestery hdp hdp ndikuchepetsa cholesterol ldl.
Kuyankhulana Pakati pa Zakudya ndi Cholesterol m'magazi
Chiwindi chimatulutsa cholesterol yambiri monga momwe thupi limafunikira. Imaphatikiza cholesterol yokhala ndi mafuta mu lipoproteins (LPONP). Popeza LPONP imachotsa mafuta m'maselo m'thupi lonse, imasandulika kukhala yodzaza ndi LDL kapena otsika-nthomba lipoprotein, omwe amasintha cholesterol kulikonse komwe ndikofunikira. Chiwindi chimatsikiranso lipoproteins (HDL), lomwe limasamutsira cholesterolo yogwiritsidwa ntchito ku chiwindi. Njirayi imatchedwa kuti chotsani cholesterol ya cholesterol ndikuteteza ku blockge ya mitsempha ndi matenda ena a mtima. Enapoproteins ena a Lipoproteins, makamaka ldl ndi lponp, amakonda kuwonongeka kwa ogwiritsa ntchito mwaulere pakuyitanitsa ogula. Oxidid ngl ndi lponp imavulaza kwambiri thanzi la mtima.
Ngakhale makampani amakamwa nthawi zambiri amatanthauza zinthu zochepa zolesterol, zakudya cholesterol zimangokhudza kuchuluka kwa cholesterol m'thupi. Izi ndichifukwa choti chiwindi chimasintha kuchuluka kwa cholesterol yopangidwa kutengera kuchuluka kwa zomwe mumadya. Thupi lanu likamwa cholesterol yambiri ku chakudya chanu, limapangidwa pang'ono m'chiwindi. Mwachitsanzo, pophunzira mwachisawawa, akuluakulu 45 adalandira cholesterol kwambiri ngati mazira awiri patsiku. Mapeto ake, iwo omwe akudya kwambiri cholesterol alibe gawo lalikulu la cholesterol kapena kusintha kwa lipoproteins poyerekeza ndi omwe akudya kwa omwe amadya chochepa chochepa cha cholesterol.
Ngakhale zakudya zolesterol zimakhudza gawo la cholesterol, zinthu zina mu zakudya zanu zitha kuipiraipira, monga mbiri ya banja, kusuta komanso kusuta fodya. Mofananamo, zosankha zingapo za moyo wina zimatha kukuthandizani kukulitsa HDL yothandiza komanso kuchepetsa idl yovulaza. Pansipa pali njira 4 zachilengedwe zowonjezera magawo a cholesterol:
Yang'anani mafuta okwanira
Mosiyana ndi mafuta okwanira, mafuta osavomerezeka ali ndi mgwirizano umodzi wa mankhwala, omwe amasintha momwe amagwiritsidwira ntchito mthupi. Mafuta owoneka bwino amakhala ndi mgwirizano umodzi wokha. Ngakhale kuti ena amalimbikitsa kudya zakudya zochepa kuti achepetse, kuphunzira anthu 10 kuwonetsa kuti zakudya zosanenepa limodzi zamafuta amachepetsa ldls, komanso zimachepetsa hdl yothandiza.
Mosiyana ndi izi, zakudya zomwe mafuta okhala ndi mafuta osakanizidwa amachepetsa ldls yovulaza, komanso imateteza milingo yayitali ya HDL yabwino. Phunziro la achikulire 24 okhala ndi cholesterol kwambiri m'magazi omwewo, mafuta okwanira okwanira 12% poyerekeza ndi zakudya zochepa.
Mafuta odzimitsa bwino amathanso kuchepetsa ma oxidation a lipoproteins, omwe amathandizira kutchinga kwa mitsempha
Chithunzi: Unclala.com.
Mafuta owoneka bwino amathanso kuchepetsa ma oxiyation a lipoproteins, omwe amathandizira kutchinjiriza kwa mitsemphayo. Phunziro ndi anthu 26 omwe adawonetsa kuti m'malo mwa mafuta a poldunured ndi mafuta odzaza ndi Monon mu chakudya amachepetsa ma okoma ndi cholesterol. Mwambiri, mafuta odziyimira modzicekha ndi abwino kuti ali ndi thanzi, chifukwa amachepetsa cholesterol yoipa, onjezani kuchuluka kwa hdl cholesterol ndikuchepetsa makota oyipa. Nawa magwero abwino kwambiri a mafuta owotcha onyowa. Ena mwa iwo ndi magwero abwino a Mafuta a Poldunure:
Maolivi ndi mafuta a azitona
Mafuta opaka
Woonda, monga ma amondi, walnuts, pecan, hazelnut ndi cashew
Peyala
Gwiritsani ntchito mafuta a poldunuza, makamaka omega-3
Mafuta a Poldunusanduted mafuta ali ndi maulalo angapo, omwe amawapangitsa kukhala mthupi mosiyana ndi mafuta. Kafukufuku akuwonetsa kuti mafuta a polyinsatuture amachepetsa cholesterol ldl ndikuchepetsa chiopsezo cha matenda a mtima. Mwachitsanzo, kafukufuku wina adasinthira mafuta ambiri m'zakudya za okwanira 115 mu mafuta a poldunuza kwa milungu isanu ndi itatu. Pofika kumapeto, gawo lonse la cholesterol ndi cholesterol LDL idatsika ndi 10%. Kafukufuku wina anaphatikizapo achikulire 13,614. Adasinthira mafuta okwanira zakudya ndi mafuta a poldunuza, ndikupereka 15% ya kalori yonse. Chiopsezo cha matenda a mtima wa Mitima yachepa ndi 20%.
Mafuta a poldunusandu amadyanso mafuta amachepetsa chiopsezo cha ma camebolic syndrome ndi mtundu wa 2 shuga. Kafukufuku wina adasinthanso zakudya za 4220, kusintha 5% ya zopatsa mphamvu kuchokera ku chakudya chopanda mafuta poldusachotsa. Anachepetsa kuchuluka kwa shuga m'magazi ndi insulin pamimba yopanda kanthu, yomwe imawonetsa kuchepa kwa matenda a shuga 2.
Omega-3 mafuta acids ndi othandiza makamaka kwa mitundu ya mtima poldunuza. Amakhala mu nsomba zam'nyanja komanso zowonjezera ku mafuta a nsomba. Mafuta a Omega-3 ali ndi nsomba zambiri, monga nsomba zambiri, mackerel, nsomba zam'madzi, mwachitsanzo, albacor, komanso mpaka ma shumps. Zina za Omega-3 zimaphatikizapo mbewu ndi mtedza wamatanda, koma osati mtedza.
Pewani Transjirov
Transjara ndi mafuta osavomerezeka omwe asinthidwa pogwiritsa ntchito njira yotchedwa hydrogenation. Izi zachitika kuti mafuta osasinthika mu mafuta a masamba ndiwokhazikika ngati chophatikizira. Ma Margari ambiri komanso akufupikira amapangidwa ndi mafuta a hydrojenieniated a hydrogeenated. Omasulira omwe alandila sakuwoneka bwino, koma kutentha kwa chipinda kumakhala kolimba. Ichi ndichifukwa chake makampani am'madzi amagwiritsa ntchito transgira mu zinthu monga kufalikira, makeke ndi ma cookie - amapereka mawonekedwe ambiri kuposa mafuta osakhazikika amadzi.
Tsoka ilo, hydrogenated transgira imakonzedwa mu thupi mosiyana kuposa mafuta ena, osati m'njira yabwino kwambiri. Mafuta onjezerani cholesterol yonse, koma amachepetsa hdl yothandiza kwambiri. 20%. Phunziro la thanzi la thanzi la thanzi lawonetsa kuti Transjara imatha kuyambitsa 8% yaimfa kuchokera ku matenda a mtima padziko lonse lapansi. Kafukufuku wina anasonyeza kuti lamuloli lingalepheretse kutchuthi ku New York lidzachepetsa kufa kuchokera ku matenda a mtima ndi 4.5%. Ku United States komanso m'maiko ena owonjezereka, makampani am'magulu ayenera kuwonetsa kuchuluka kwa zogulitsa zawo pazolemba za chakudya.
Komabe, zolembedwazi zitha kukhala zosocheretsa chifukwa zimatha kuzunguliridwa ndi mbali yaying'ono ngati chiwerengero cha zotulukapo sichikhala chochepera 0,5 magalamu. Izi zikutanthauza kuti zinthu zina zimakhala ndi transgira, ngakhale zolembera zimawonetsa "0 magalamu a kunja". Popewa izi, werengani zosakaniza kuwonjezera pa zilembo ndi mphamvu. Ngati mankhwalawo ali ndi "mafuta a hydrojeniti", amatanthauza kuti pali zotsikiramo, ndipo ziyenera kupewedwa.
Idyani fibeb
Fiberniber fiber ndi gulu lamaphatikizidwe osiyanasiyana mu mbewu zomwe zimasungunuka m'madzi ndipo anthu sangathe kugaya. Komabe, mabakiteriya othandiza omwe amakhala m'matumbo anu amatha kugayatsatsetsetsa. M'malo mwake, amafunikira chifukwa cha mphamvu zawo. Mabakiteriya opindulitsawa, otchedwanso otsimikizira, amachepetsa kuchuluka kwa lipoprotein yoyipa, ldl ndi lponp. Pakuphunzira anthu 30, kulandira 3 magalamu atatu mwa zowonjezera zopatsa thanzi kuti asungunuke patsiku kwa masabata 12 omwe amatsitsa 1%. Kafukufuku wina woyatsidwa kadzutsa wam'mawa wawonetsa kuti kuwonjezera kufiyira kwa pectin kumachepetsa 4%, ndipo fiberi yochokera psyliluum imachepetsa 1%.
Ubwino wa sungunuka umachepetsa matenda. Kuwunika kwakukulu kwa maphunziro angapo awonetsa kuti kumwa kwambiri kwa ma sungunuka komanso fibeble finble kumachepetsa chiopsezo cha kufa kwa zaka 17 pafupifupi 15%. Kafukufuku wina wokhudza akulu oposa 350,000 adawonetsa kuti iwo omwe adadya kwambiri chimanga ndi chimanga chimakhala nthawi yayitali, ndipo anali ndi mwayi wochepa woti afe pa kafukufuku wazaka 14. Zina mwazithunzi zabwino kwambiri za soluble zimaphatikizapo nyemba, nandolo ndi mphodza, zipatso, oats ndi tirigu wonse.