Chakudya popanda mafuta m'thupi. The mafuta zili mu zakudya: tebulo

Kudya zakudya zina, anthu ochepa ndikuganiza za zikuchokera kwawo, ngakhale ndi yaikulu kwambiri m'thupi thupi. Imatchedwanso mapulotini, lipids ndi chakudya, mankhwala akhoza muli mafuta. Malinga osiyanasiyana (mkulu osalimba lipoprotein kapena otsika kachulukidwe), thupi afika zothandiza kapena zakudya zosapatsa thanzi.

Kudya bwino, muyenera kudziwa zili mafuta mu zakudya. tebulo A kusonyeza zizindikiro izi inayenera kukhala pamaso.

mafuta Kodi

Izi mowa lipophilic chiyambi achilengedwe. Chifukwa amapangidwa mwachindunji ndi thupi (matumbo, m'mimba ndi gonads, ndi adrenal England ndi impso).

A pang'ono mankhwala alowa m'thupi ndi chakudya. Chakudya popanda mafuta m'thupi ayeneranso bwino ophatikizana kwa aliyense.

Kutenga thunthu mu zamoyo

Ntchito yaikulu ya mafuta ndi:

• olimba a nembanemba ma zosiyana zizindikiro kutentha;
• nawo chitukuko mahomoni zopangitsa ofunika thupi;
• thandizo zonse za machitidwe cha m'thupi ndi mantha;
• kuonetsetsa kupanga vitamini D.

Magazi kusiyanitsa mkulu (HDL) ndi otsika maselo kulemera (LDL) mafuta. Iwo ndi nyumba osiyana choncho ufalikire pa njira ya zochita mu thupi.

The mitu ya nkhani ya mafuta chakudya kotunga limachititsa paokha kulamulira kuchuluka kwa ndalama zake kuchokera chakudya.

Ndi zoopsa mkulu mafuta Kodi

A wambirimbiri thunthu mu magazi kumathandiza kuti occlusion Mitsempha ndi mipukutuyi mafuta. Choncho mtsempha wamagazi lumen itsekeke pang'ono, magazi ndi njira mu thupi. Izi zimakhudza LDL.

Mkulu mafuta m'thupi, Tikawonetsetsa, amasonyeza thupi mafuta ziwiya, motero normalizing njira kagayidwe kachakudya. Ndi chiŵerengero cholondola cha zinthu zimenezi zimathandiza magwiridwe zonse za machitidwe onse ofunika. Chisokonezo woipa mafuta magazi kungasokoneze thanzi.

Table mafuta ndi zidulo zosiyanasiyana mafuta amalola kulamulira kuchuluka kwa madyedwe a lipoprotein zoipa, kukhala otsika kachulukidwe.

Bakuman:

• LDL - mafuta m'thupi;
• NLC - zimalimbikitsa zidulo mafuta;
• MUFA - monounsaturated mafuta zidulo;
• PUFAs - polyunsaturated mafuta zidulo.

Kugwiritsa ntchito mankhwala amenewa ali kungasokoneze njira zako kagayidwe kachakudya mu thupi ndi mwa kundipatsako magazi ziwalo. Chifukwa mafunsidwe a mipukutuyi mafuta ndi kwambiri mwapang'ono mtsempha wamagazi m'mimba mwake ndi nthenda yotaya magazi chakhungu.

Kodi kusiyanitsa HDL ndi LDL

Kudziteteza ku matenda amathandiza kudya zakudya zopatsa nthanzi ndi wathanzi, yogwira moyo. Zonsezi ndi mmene pa thupi zikhoza kugawidwa m'magulu atatu:

• kulera mlingo wa mafuta m'thupi m'magazi;
• musati bwanji index;
• Kutsitsa milingo mafuta m'thupi m'magazi.

Kudya zakudya oyenerera, muyenera kudziwa zili mafuta mu zakudya. tebulo A kusonyeza deta iyenera kukhala paulendowo. Pakuti mayiko, mukhoza muchigawane mu magawo angapo.

Kodi mankhwala amachotsedwa chakudya

A ambiri kulemera otsika maselo a mafuta opezeka mitundu mafuta a nyama, mkaka mkulu mafuta, nsomba, mafuta kanjedza ndi kokonati.

Anthu amene anakwezedwa LDL mafuta m'thupi m'magazi, m'pofunika kwathunthu kuthetsa zakudya izi zanu menyu tsiku. Ngati mulibe matenda alionse alipo panopa akulimbikitsidwa kuchepetsa ntchito.

The kumaliseche chiletso komanso kugwa zosiyanasiyana kudya chakudya. chakudya lili ndi kuchuluka kwa mafuta m'thupi ndi kumenya kuopseza pazipita kuti thanzi la munthu. Kuyambira theka-yomalizidwa mankhwala (sausages, ayisikilimu, katundu yakeyi, pasitala) nawonso kusiya. Zifukwa izo - okhutira mkulu wa mafuta mu zakudya. Gome m'munsimu limasonyeza ziwerengero mavuto awo thanzi.

Makamaka woipa mkulu wa mankhwala imagwera pa byproducts zosiyanasiyana. Kudya iwo ali osavomerezeka, kapena chiwerengero chawo mu zakudya ayenera kukhala kochepa. Mfundo kawirikawiri ndi buku laling'ono, mungathe kugwiritsa ntchito mankhwala ena alionse, ngakhale ngati muli ndalama mkulu wa mafuta m'thupi.

Kupatsa mmalo mankhwala

Mankhwala nyama ndi bwino kudya mbalame. Imathandiza kwambiri kangapo pa mlungu kudya nsomba, muli Omega-3 mafuta zidulo, amene ndi zotsatira zabwino pa thanzi la munthu.

Zakudya mkaka amafunika kupereka mmalo zakudya otsika-mafuta, iwo sadzakhala zimathandiza kuti kusokonezeka kwa njira kagayidwe kachakudya za thupi. Kwakukulu patsogolo phala, makamaka oatmeal, ndi onse zipatso ndi ndiwo zamasamba.

Monga kuvala saladi ayenera kugwiritsidwa ntchito mafuta masamba mu pang'ono.

Popeza mankhwala amenewa amathandiza kuchepetsa milingo mafuta mu magazi ake, choncho chakudya, iwo ayenera kupezeka menyu tsiku, kupatula mowa, kumene.

Kudya ndi milingo apamwamba mafuta m'magazi

Pamene mlingo wa zinthu zoipa m'magazi kwambiri kuchuluka, m'pofunika kukhwimitsa adzabwezeretse thanzi. Sitepe yoyamba ndi kuteteza matenda a zakudya ndi tsiku menyu. Kwa izo Tisawasale zonsezi theka-kusasanyiwa, mafuta alionse, yokazinga zakudya zokometsera kapena mchere, mafuta nyama ndi mkulu mkaka mafuta, mitanda ndi dzira yolk.

Onse mankhwala ayenera m'malo zipatso ndi masamba, mkaka wopanda mafuta, nkhuku, nsomba. Kulimbikira menyu ichi, muyenera nthawi zonse, pamene mafuta si upambana mfundo chofunika komanso kusokoneza ntchito yofunika thupi.

Kuwonjezera kusintha mphamvu, muyenera kusintha njira ya moyo ndi ntchito, kuyenda chimatulutsa kugona ndi mpweya wabwino ayenera kulowa chizolowezi. Zonse kutsatira chakudya chamagulu kudzakuthandizani adzathetsa vuto la mipukutuyi atherosclerotic mu mitsempha ya magazi mwa kusunga mafuta yoyenera zakudya. Tebulo chingatithandize kuchita zimenezi mosavuta.