Pamene miyoyo ya anthu ikukwera, kuchuluka kwa mafuta m'magazi kumawonjezekanso. Kodi n'zoona kuti kudya kwambiri kungapangitse mafuta m'magazi kukwera?

Choyamba, tiuzeni zomwe mafuta m'magazi ndi chiyani

Pali magwero awiri akuluakulu a lipids m'magazi m'thupi la munthu:

Chimodzi ndi kupanga m'thupi. Chiwindi, matumbo ang'onoang'ono, mafuta ndi minofu ina ya thupi la munthu imatha kupanga mafuta m'magazi, omwe amapanga pafupifupi 70%-80% ya mafuta onse m'magazi. Mbali imeneyi imagwirizana kwambiri ndi majini.
Chachiwiri ndi chakudya. Chakudya ndi chinthu chofunikira chomwe chimakhudza mafuta m'magazi. Ngati mudya nsomba yonse, kudya nyama imodzi, ndi kumwa mowa umodzi, mafuta m'magazi adzawonjezeka mosavuta.
Kuphatikiza apo, moyo woipa, monga kuchita masewera olimbitsa thupi pang'ono, kukhala pansi kwa nthawi yayitali, uchidakwa, kusuta fodya, kupsinjika maganizo kapena nkhawa, ndi zina zotero, zonsezi zingayambitse kuchuluka kwa mafuta m'magazi.

Zowopsa za kuchuluka kwa lipid m'magazi:

1. Kuchuluka kwa mafuta m'thupi kwa nthawi yayitali kungayambitse chiwindi chamafuta, kumayambitsa matenda a chiwindi, komanso kusokoneza kwambiri magwiridwe antchito a chiwindi.
2. Kuchuluka kwa mafuta m'magazi kungayambitse kuthamanga kwa magazi.
3. Kuchuluka kwa mafuta m'thupi kumayambitsa mosavuta atherosclerosis.
4. Kuchuluka kwa mafuta m'magazi kungayambitsenso matenda a mtima ndi mitsempha yamagazi, monga matenda a mtima, angina pectoris, myocardial infarction, ndi sitiroko.

Kodi mungatani kuti muchepetse mafuta m'thupi bwino?

Muziyang'anira zakudya zanu. Mwachidule, mfundo ya "zochepa zinayi, imodzi yapamwamba ndi imodzi yokwanira" ndi iyi: mphamvu zochepa, mafuta ochepa, cholesterol yochepa, shuga wochepa, ulusi wambiri, mapuloteni okwanira.

1. Mphamvu zochepa: kuchepetsa kudya mphamvu zonse. Chakudya chofunikira kwambiri n'choyenera kuti thupi la munthu likhale ndi zochita zofunikira pa thupi. Chakudya cham'mimba ndi chakudya chovuta kwambiri, ndipo gwero lake ndi chakudya cha chimanga ndi mbatata ndi tirigu wosiyanasiyana.

Chepetsani kudya zakudya zokazinga ndi maswiti (zokhwasula-khwasula, uchi, zakumwa zokhala ndi shuga wambiri). Kuphatikiza apo, ziyenera kudziwika kuti zipatso ndi mtedza wambiri zimathanso kupereka mphamvu. Zipatso zimalimbikitsidwa kukhala magalamu 350 patsiku ndipo mtedza ndi magalamu 25 patsiku.

Ngakhale kuchepetsa kudya mphamvu, onjezerani kuchuluka kwa masewera olimbitsa thupi kuti mukhale ndi kulemera koyenera. Kulemera koyenera = (kutalika-105)*(1+10%) Yesani mayeso tsiku lililonse kuti muwone ngati mukuchita bwino.

2. Mafuta ochepa: kuchepetsa kudya mafuta. Mafuta apa amatanthauza mafuta okhuta, kutanthauza mafuta monga mafuta anyama ndi batala; koma pali mtundu wina wa mafuta womwe ndi wabwino kwa thupi la munthu, womwe ndi mafuta okhuta, osakhuta.

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Mafuta ochulukirapo a monounsaturated acids amachokera ku mafuta a azitona ndi mafuta a tiyi, zomwe zimatha kuchepetsa cholesterol m'magazi ndi lipoprotein yotsika kwambiri, komanso nthawi yomweyo zimawonjezera cholesterol yotsika kwambiri m'magazi.

Malangizo aumwini, muzakudya zambiri, chiŵerengero cha saturated fatty acid, monounsaturated fatty acid, polyunsaturated fatty acid ndi 1:1:1, chomwe ndi kuphatikiza koyenera kwa nyama yofiira, nsomba, ndi mtedza, zomwe zingathandize kuchepetsa mafuta m'magazi.

3. Cholesterol yochepa: chepetsani kudya cholesterol. Gwero la cholesterol ndi ziwalo zamkati mwa nyama, monga mimba yofewa, matumbo onenepa, ndi mafuta. Koma kudya cholesterol sikuyenera kuletsedwa, chifukwa cholesterol ndi chinthu chofunikira kwambiri m'thupi la munthu, ndipo ngakhale simungamwe, idzapangidwa m'thupi.

4. Zakudya zokhala ndi ulusi wambiri: kudya ndiwo zamasamba zatsopano, tirigu, nyemba ndi zakudya zina zokhala ndi ulusi wambiri kungathandize kuchepetsa mafuta m'magazi ndikuwonjezera kukhuta. Mukachepetsa thupi, idyani ndiwo zamasamba zambiri.

5. Kuchuluka koyenera kwa mapuloteni: Magwero akuluakulu a mapuloteni ndi nyama yopanda mafuta ambiri, zinthu zam'madzi, mazira, mkaka ndi soya. Kuchuluka koyenera kwa mapuloteni ndiye maziko ofunikira pakuwonjezera kukana kwa thupi komanso kupewa ndi kuchiza matenda a dyslipidemia. Onetsetsani kuti mwasamala za kuphatikiza koyenera kwa mapuloteni a nyama ndi mapuloteni a zomera.