Ukudla nge-cholesterol ephezulu kwabesifazane: izitsha kanye zokupheka. Indlela yokudla nge-cholesterol ephakeme

Ucwaningo lwesimanje lubonisa ukuthi ngenkinga ye- cholesterol ephakeme egazini , abantu abangaphezu kuka-80% abangaphezu kweminyaka engama-30 ubudala bayibhekana nayo. Futhi lokhu kuthinta kokubili abesifazane nabesilisa. Kodwa njengoba izidalwa ezinsikazi nezinsikazi zinemibono eminingi, kubalulekile ukuqeda inkinga yokwanda kwe-cholesterol ngezindlela ezahlukene. Ungadla kanjani nge-cholesterol ephezulu, futhi yini okudingeka ukwenze, lesi sihloko sizokutshela.

Izimbangela zokwanda kwendlela evamile ye-cholesterol egazini

Okokuqala, kufanele wazi ukuthi i-cholesterol ayiyona imbi njalo. Ukudlula kwayo kuphela kuyisandulela esiyingozi yezifo zenhliziyo. I-2/3 i-cholesterol ikhiqizwa yisibindi sethu, njengoba kuyisakhiwo esiyinhloko samangqamuzana, amathishu omzimba, ama-hormone namanye amavithamini. Ingxenye yesithathu ye-cholesterol yomzimba itholakala ekudleni.

Ngakho-ke, imbangela eyinhloko ye-cholesterol ephezulu egazini ingaphezu kokudla kokudla. Ngokuvamile kakhulu, imbangela ingaba nesifo sebindi. Ngaphezu kwalokho, indlela yokuphila yokuphila yangasese iyasiza ekuqoqeni nasekufakweni kwalesi sakhiwo ezindongeni zemikhumbi.

Ngokusekelwe kulokhu, unganquma ukuthi akunakwenzeka ukwandisa i-cholesterol, futhi yini edingekayo. Awunakudla ngokweqile, udinga ukuhambisa okuningi futhi ulandele lokho okudlayo.

Izimpawu zokwanda kwe-cholesterol kwabesifazane

Ngezinye izikhathi ngisho nokubonakala komuntu kungatshela mayelana nosongo olusondelayo. Ukunquma izinga elilingana le-cholesterol egazini kunoma yiliphi owesifazane, ophethe i-tape yentimitha kanye ne-calculator.

Isibonakaliso sokuqala sokwanda kwe-cholesterol kumuntu wesifazane kuyoba yisisindo esingaphezu kwe-88 cm. Amafutha okugcoba esiswini nasesikhathini (kunokuba asezinkalweni nasemilenzeni, isibonelo) kubonisa ukungalingani kokulinganisela.

Uma uhlale unomnikazi wesigqoko se-wasp bese ufika ku-88 cm usakhula futhi ukhula, futhi ukuqoqwa esikhwameni sekuyisikhathi eside sikhona, noma ukuqina okuluhlaza kuhlale kuzalwa kuwe, khona-ke indlela ehlukile eyokusiza ukucacisa izinga lesingozi. Ukulinganisa uhlangothi lwesigqoko nesikhumba, kudingeka ubale isilinganiso phakathi kwabo. Umphumela akumele udlule u-0.8. Isibonelo, ngedatha: ububanzi = 75 cm, i-hip = 101 cm, isilinganiso phakathi kwabo sizoba ngu-0.74, okuhambisana nendawo evamile. Emadodeni, lesi sibalo akumele sidlule u-0.95.

Uma zonke izibonakaliso zangaphandle ziqinisekisa ukwesaba kwakho, kufanele uthintane ngokushesha nomtholampilo oseduzane futhi wenze ukuhlolwa kwegazi.

Indlela yokunciphisa i-cholesterol?

Indlela enembile kakhulu futhi ephephile yokunciphisa i-cholesterol kumazinga avamile ukulawula ukudla. Ukudla okukhethekile kwe-cholesterol ephezulu kwabesifazane - isincomo sokuqala se-cardiologist. Ngaphandle kweseluleko esivelele sikadokotela ngalolu daba, ungahlala uthola lonke ulwazi oludingekayo mayelana nokudla okunempilo kusuka ezincwadini ezikhethekile kanye neminye imithombo. Njengoba usebenze kahle kule ndaba, ngeke uthole uhlu kuphela lwemikhiqizo evunyelwe futhi evunyelwe, kodwa futhi nezindlela zokupheka okumnandi. Ngokudla okune-cholesterol, ukudla okunempilo kuzonikeza 80% impumelelo.

Kukholelwa ukuthi umthamo omncane wanoma yisiphi isiphuzo sokuphuza utshwala kuzophinde kuvimbele ukufakwa kwe-cholesterol ezindongeni zezimpahla. Kodwa kubalulekile ukuthi ungadluli, ngaphandle kwalokho ungafinyelela umphumela ohlukile. Izinga lansuku zonke liyi:

- 40 g we-cognac noma i-vodka;

- 130 g wewayini elomile;

- 150 g webhiya.

Umsebenzi owenziwe ngokomzimba kanye nesilinganiso esanele samanzi adakiwe (1-1.5 amalitha ngosuku) nakho kuyisiqinisekiso sempilo yesimo senhliziyo.

Yini ongayidla nge-cholesterol ephezulu?

Ukwanda kwe-cholesterol egazini kukhuthazwa ngamafutha agcwele, equkethwe ekudleni kwemvelaphi yezilwane. Futhi ngokuphambene, i-polyunsaturated fatty acids ayigcinwanga nje kuphela ezitsheni, kodwa futhi inganciphisa izinga elikhona kakade le-cholesterol. Ngakho-ke, uma kukhona ukungalingani, kufanele ushintshe ekudleni kwemifino kanye nenyama enomzimba.

Izinga lokudla kwe-cholesterol emzimbeni ngokudla ngu-300 mg ngosuku. Kodwa ukudla kwe-cholesterol ephezulu kwabesifazane kuhlinzeka ukunciphisa kulokhu ku-250 mg. Ngakho-ke, ukhetho lwemikhiqizo kufanele lusekelwe kulo mgangatho.

Inyama ingcono esikhundleni senhlanzi nemifino (soy, ubhontshisi, i-peas), uthenge isinkwa noma ubhake kuphela kusuka ku- wholemeal. Amabhuloshi ashintshwe ama-coat oatmeal noma ama-crackers.

Phakathi kwemikhiqizo ewusizo: itiye, umnqumo, ummbila kanye namafutha we-sunflower, ama-yemifino nezithelo zezithelo, okusanhlamvu, imifino, izithelo.

Yini engadliwa?

Embuzweni wokuthi yini ongayidla nge-cholesterol ephakeme, ulwazi olulandelayo luzosiza ukuphendula. Ku-100 g yemikhiqizo enjengengulube, inyama yenkomo, isibindi, isobho esikhwamayo, isikhumba senkukhu, kanye nezitsha nokusetshenziswa kwazo (i-pelmeni, i-stew, i-pate), iqukethe cishe i-100 mg ye-cholesterol. Ngakho-ke, ama-300 amagremu ama-dumplings (ngaphandle kwamafutha, imayonnaise noma ukhilimu omuncu) uyobe esevimbela ukudla nsuku zonke kwe-cholesterol.

Ngaphezu kwalokho, phakathi kwezinhlanzi zasolwandle, i-caviar, i-squid, ama-sprats ayanqunywa; Emikhiweni yobisi - ukhilimu omuncu, ukhilimu, ama-cottage shizi amafutha (ngaphezulu kuka-30%). I-yolk ye-egg iqukethe i-cholesterol eningi, ngakho-ke ungadla amaqanda kuphela efomini elibilisiwe futhi ungabi ngaphezu kwezicucu ezingu-2-3 ngesonto.

Imikhiqizo evinjelwe iphinde ihlanganise: ikhofi, ushukela, i-ayisikhilimu, isoso, isobho, abisila, ibhotela, imajarini, i-ketchup.

Imenyu kanye nomsebenzi wansuku zonke

Ukudla kwe-cholesterol ephezulu kwabesifazane kunqunywe kwamacala amabili: uma ukuhlolwa kwegazi kubonisa ukuthi usongo lwe-atherosclerosis ne-stroke, okungukuthi, izinga le-cholesterol seluphakeme kakhulu, noma ukuvimbela. Esikhathini sokuqala, ukudla okuqinile kunconywa, okwesibili ukuphambuka okungajwayelekile okuvela esikoleni kuvunyelwe.

Indlela yokuziphatha yansuku zonke yowesifazane kufanele ifake ukudla okungu-3-5 ezinxenyeni ezincane, ukuzivocavoca okuphoqelelwe ngaphandle noma imisebenzi elula yokuzivocavoca ejimini leminyaka emizuzu engu-20-40 (ukuqina, ukuvivinya umzimba, ukubhukuda).

Naphezu kokuvinjelwa kokudla okunengi, ukudla komfazi ophethe i-cholesterol ephezulu kufanele kube nokuhlukahluka begodu kufaka hlangana amaqembu womkhiqizo: inyama, inhlanzi, okusanhlamvu, imifino nezithelo, imikhiqizo yobisi, i-legumes namafutha.

Ukudla

Naphezu kokwanda kwe-cholesterol egazini, ukudla akufanele kulambile. Umzimba kufanele wamukele nsuku zonke:

- amafutha - 70 g;

- amaprotheni - 100 g;

- amavithamini namaminerali;

- ama-carbohydrate - 350 g.

Yiqiniso, okuwusizo kunazo zonke imifino nezithelo ezintsha, inyama ebilisiwe futhi ebhakawe kanye nenhlanzi. Lapho kutholakala ama-radicals amahhala, okuzosheshisa ukwakheka kwe-cholesterol plaques. Phakathi kwamavithamini okudingekayo kakhulu ukuphefumula kwamathambo yi-A, B ₁ , B ₂ , C no-E, amaminerali - i-magnesium, i-phosphorus, i-potassium, i-iron ne-sodium.

Kumele ukunciphise ukungenisa usawoti ku-5 g noshukela - ku-35 g ngosuku. Ushukela ungashintshwa uju.

Izibonelo ezimbalwa zezinsuku zansuku zonke

Ukudla kwe-cholesterol ephezulu kwabesifazane kungabonakala kanje:

Inketho 1

Ukudla kwasekuseni: i-alben omelette - 150 g, uketshezi oluthile noma ukolweni wegoroyi - ama-90 amagremu, ucezu lwesinkwa, itiye nobisi (okungenamaphesenti angu-1,5% okuqukethwe) - 200 g.

Isidlo sasekuseni sesibili: isaladi kusuka olwandle - 250 g, ijusi - 200 g.

Usuku lokudla: isobho se-pea - 300 ml, izinhlayiya ezivela emanzini ahlanzekile, ama-steamed - 150 g, imifino ku-grill - 150 amagremu, ucezu lwesinkwa, ama-apula angu-2 - 3 noma ijusi.

Isinkwa: ama-muesli noma ama-oat flakes - 150 g, umhluzi we-dogrose.

Isidlo: inhlanzi ebhakawe nemifino - 400 g (250 amagremu ezinhlanzi, 150 amagremu yemifino), irayisi elibilisiwe-amagremu angu-200, ucezu lwesinkwa, ingilazi ye-kefir.

Option 2

Ukudla kwasekuseni: i-oat porridge emanzini noma ngobisi olunamafutha aphansi nezithelo omisiwe namantongomane - 200 amagremu, itiye noma ubisi obisiki.

Isibhulakufesi sesibili: isaladi yemifino (ukhukhamba, utamatisi, i-dill noma i-parsley), enamakha amafutha omnqumo nezinongo - 200 amagremu, ingilazi yamanzi.

Usuku lokudla: isobho semifino - 300 ml, inyama ebomvu eboshwe nemifino - 300 g, i-compote yezithelo ezomile.

Intambama yokudla: I-fat-fat-cottage shizi - ama-gramu angu-150, ingilazi yetiyi.

Dinner: amazambane nezinhlanzi, ebhakakwe ku-grill - 200 amagremu, isaladi kusuka olwandle olwandle noma i-beetroot ngamafutha we-sunflower - 150 g, ingilazi ye-kefir noma i-compote.

Khumbula ukuthi ukudla okuhlukahlukene kuncike ekucabangeni kwakho kuphela. Uma usuke ukhathele, bheka izinketho zemenyu ezincwadini ezikhethekile noma kumagazini - isibusiso sokwaziswa kakhulu.

Izitsha ezithakazelisayo kakhulu nge-cholesterol ephezulu

Umsikazi ngamunye anganikeza izinhlobo ezihlukahlukene zokudla nge-cholesterol ephezulu kwabesifazane nabesilisa. Kodwa ngezinye izikhathi ngisho nompheki owazi kahle kakhulu ufuna into entsha futhi engavamile. Ukwazi uhlu lwemikhiqizo evunyelwe futhi enqatshelwe, ungakwazi, ngokuhlola, uvele nokudla okuhlukahlukene okwenziwe ukwanda kwe-cholesterol. Uma kungenakufika okusha okusha, khipha izindlela ezimbalwa ezithakazelisayo nezithakazelisayo.

I-cottage cheese-mushroom mass ne ushizi ocibilikile kanye ne-cumin

Ukuze uthole isidlo uzodinga: 120 g amakhowe amasha, 250 g we-fat cottage shizi, ama-50 g we ushizi owenziwe, 40 g we-margarine, imbewu ka-cumin, i-parsley, usawoti.

Amakhomikhali kufanele ahlanzwe kahle, ahliwe, aphuke abe yizicucu futhi abiliswe ngamaminithi angu-15 emanzini ngambewu ka-cumin. Ngalesi sikhathi, hlanganisa i-cottage ushizi noshizi ushizi uze ube bushelelezi. Bilisa amakhowe endaweni ye-colander ukwenza amanzi eglasi. Bese uhlanganise nabo nge-mass curd, inkathi ngosawoti bese ufaka i-parsley. Isitsha silungile.

Izinkukhu zezinkukhu ezinama-peaches

Kumele uzodinga isidlo: 250 g webele le-inkukhu noma i-turkey, ama-peaches amabili akheniwe, amafutha omnqumo wokufryana, ufulawa wekolweni, usawoti, i-curry kanye no-50 ml wamanzi.

Ubisi uthathe izingcezu ezincane ze-longitudinal, ukushaywa kancane nosawoti. Khona-ke fry izingcezu ngamafutha omnqumo kuze kuphekwe ngaphansi kwesembozo. Susa inyama kusuka epanini lokuthosiza, bese ufaka ufulawa, i-curry, amanzi kanye ne-peach 1 emafutheni asele ngemuva kokuthosa (funa ukususa kangcono). Bilisa usanisi phezu kokushisa okuphansi kuze kube kancane kancane. Faka ama-medallions alungile, uthele i-sauce eholayo bese uhlobisa i-peach esele. Bon appetit!