Remafuta akawandisa zvakaipa uye wakanaka - chii?

Havasi vose anotevera kwevari remafuta akawandisa muropa ravo. Vamwe havazivi zvakanaka nezvakaipa remafuta akawandisa. Monitor padanho fuma iyi inotanga chete uya akanga kamwe nomubvunzo nemigumisiro zvezvibereko yaro ropa.

Chii remafuta akawandisa

Holestrin - a mafuta-kufanana fuma. Mumwe anogona kutaura kuti mutumbi uri uturu nekuti ndiye chikamu sero membranes ari mumuviri womunhu. Uyezve, nhengo pacharo rinobereka ayo, uye zvasara anopinda neropa kuburikidza kudya.

Kwenguva refu nguva dzose varwi kuti utano hwakanaka, agere pachigaro yakaderera remafuta akawandisa zvokudya, uye ipapo mamiriro utano hwavo hwaderera. Saka pasi remafuta akawandisa - zvakanaka kana zvakaipa zviri? Medics kudavidza zvinonyatsoteerera kuti remafuta akawandisa kunokosha uye zvakakodzera kuti murume. Kukuvadza muviri asi wayo overabundance. A dzakawanda zvinhu kunoita kuti atherosclerosis nokuumba Dombo ngozi. Ivo vanogona kukonzera sitiroko, hosha yomwoyo, uye pfungwa chirwere.

Chii remafuta akawandisa

Zviri kutanga zvakakodzera kuona, kuti pane zvakanaka nezvakaipa remafuta akawandisa. Bad ropa remafuta akawandisa nezvimiro Dombo, inokanganisa izvo kare vakaongorora pamusoro. Good uyewo chinomiririra gobvu chaizvo zvinhu. It kunobatsirawo pamusoro utano hwevanhu uye rabvisa muviri remafuta akawandisa zvakaipa.

Kana ropa zvakabudiswa pamusoro yakakodzera bvunzo murabhoritari chiremba kutanga anotarisa atherogenic indekisi. Izvi kana yakanaka, uye zvinoitika ukama hwavo, kuti remafuta akawandisa chakaipa ropa aripo. Kana zvikaonekwa kuti anterogennost akanga wakaputsika lagging shure kubva ndozvakajairwa, ipapo chiremba rinoisa murwere kubatwa kuti kukura atherosclerosis.

Zvakanakisa, kana murwere akuteerere utano hwavo uye chamber pakati nepakati zvakanaka nezvakaipa remafuta akawandisa muropa. Asi, zvinosuruvarisa regai zvose.

Ndiani sei nezvinetso remafuta akawandisa?

Hapana chakavanzika pane boka revanhu, iro zvakawanda pachena kune vamwe kukura atherosclerosis. Remafuta akawandisa, zvakanaka nezvakaipa, kana panzvimbo yayo zvemamiriro ukama, kukanganisa utano hwevanhu. Izvi ndezvechokwadi kunyanya vanhu vane mamwe uremu.

Also kutambura yakakwirira remafuta akawandisa vanogona vanhu vane kubatwa nechirwere ichi. Murume uyu, uyo zera iri makore anopfuura 40, uye vakadzi vane kwatoitika kubereka. Uyewo, kuonekwa kuti remafuta akawandisa plaques vari kunyanya kunetseka vanhu vanotungamirira ndakagara mararamiro, kusvuta, kana dzinowanzotaura yakawanda doro.

Vanachiremba vanokurudzira zvakasimba kuti vanhu vose achawira boka iri ngozi rakagara wegore negore bvunzo ropa anterogennost. Uyewo munokosha kunyanya kuti akuteerere remafuta akawandisa yomuropa, uye varume nevakadzi kare akakwanisa uchatamisa chirwere kumwoyo.

remafuta akawandisa makomborero

Kunze kuti remafuta akawandisa ari chivakwa zvinhu masero muviri wayo rubatsiro munhu angabudiswa bile acids. Chete nokuda bile acids zvomudumbu muitiro anotora nzvimbo zvakanaka uye pasina kuvhiringidzwa.

Uyezve, remafuta akawandisa, kana mari romuzvarirwo, vatsigiri kukura vechirume pabonde mahormone. Uyezve, pasina chakaipa uwandu mahormone aizonzi kupinda mubvunzo.

Uyewo tichibatsirwa remafuta akawandisa mumuviri unobereka simba chengetedza. kuchengeterwa ichi ane tambira zhinji utachiona zvigadziriswe mukati.

Somugumisiro, remafuta akawandisa, zvakanaka uye zvakaipa - kunokosha fuma kuti zvinofanira kuva mumuviri. Hanya nayo chero nyaya hazvibviri, sezvazvakanyorwa kunyanya akakurudzira yakaderera remafuta akawandisa pamwero muropa.

Ndozvakajairwa pamusoro remafuta akawandisa muropa

Saka, pamusoro apa kwaiva kunzwisisa chii remafuta akawandisa, uye kuziva boka pangozi. Zvino unofanira kunzwisisa kana ari akarurama reshiyo yakanaka uye yakaipa remafuta akawandisa. Norm, maererano kazhinji akagamuchira pfungwa, kuisa pa:

• zvachose remafuta akawandisa - 5 mmol / L;
• zvakaipa apo chiratidzo haafaniri kupfuudza 3 MG / L;
• akanaka anofanira kunge kanenge 1.5 mmol / l.

Panzira, kuti remafuta akawandisa zvakaipa kunokoshawo kuti muviri, uye kuti hazvibatanidzi zvigadzirwa zvayo zviri zvokudya hakusi zvakakodzera. fuma iyi kunobatsirawo pamusoro rokuzvidzivirira dzemuviri. Pasina izvozvo, vanhu kazhinji acharwara, uye zvirwere havagoni kukurira kunyange nyore utachiona.

Ndezvipi zvekudya zvine zvakaipa uye zvakanaka remafuta akawandisa

Murume vakasarudza kutora utano hwavo, pakarepo kunomutsa mubvunzo sei kuvandudza remafuta akawandisa zvakanaka uye kuderedza nezvakaipa?

Kutaura zvazviri, padanho fuma iyi nyore kuderedza pane kuwedzera. Zvakanaka remafuta akawandisa zvakajairika, uye mumisasa yacho muropa hazvirevi inodonha, unofanira kugara kudya hove zvomumvura, nzungu, michero (kunyanya maapuro). Zvibereko Uyewo makuru akanaka remafuta akawandisa uye maorivhi, uyewo Sou. Kutsivira uye kudya kwavo munhu unogona zvimwe zvigadzirwa Somuenzaniso, rine cellulose uye pectin. Vanochenesa muviri zvakanyanya remafuta akawandisa zvakaipa.

Kuderedza remafuta akawandisa zvakaipa, nezvezvokudya vanokurudzira kuti asava kubva zvaunodya kana upise zvinotevera zvokudya nokungwarira:

• uropi;
• zai mondo;
• mazai;
• itsvo;
• chiropa;
• jikichira hove;
• mafuta dheri zvigadzirwa.

Ivo, Chokwadi, anobatsira kuti muviri, asi kushungurudzwa remafuta akawandisa kuchawedzera uye kunyanya zvakaipa.

Unsaturated mafuta acids vari Anti-remafuta akawandisa plaques

Nezvezvokudya vanokurudzira zvakasimba kushandisa unsaturated mafuta acids kuvanhu vaya ukaona kutsauka kubva dzemunharaunda zvakanaka nezvakaipa remafuta akawandisa. Chii? Izvi acids akadaro, izvo akawanda zviri zvinhu dzakakwirira-mafuta, asi miriwo.

Huge rakawanda unsaturated mafuta acids kuwanikwa almonds, nzungu, maranjisi uye mafuta masitadhi. Zviri zvigadzirwa izvi yakanaka kubatsira kuderedza remafuta akawandisa yomuropa, uyewo aputse nebheji kare kuumbwa.

Zvisinei, tinofanira kuyeuka kuti zvose zvakafanira nechiyero. Zvinenge zvose zvezvinhu izvi zvine mafuta zvikuru. Kana ruoko simba anogona kuita kufutisa.

How kuderedza remafuta akawandisa

People, Kuongororwa izvo akaratidza yakakwirira kwazvo remafuta akawandisa, unofanira kuziva kuti tikarega nayo. Chokwadi, simba kuchinja kuti chiremba, asi mukuwedzera, unogona kubatsira pachako.

Kuti zvikuru kuderedza remafuta akawandisa, zvakakosha kuderedza uwandu kudyiwa mhuka zvokudya, uyewo kuwedzera vayowo zvokudya yemakwenzi zvigadzirwa. Zvakakosha kuti udye michero ine faibha (maranjisi uye maapuro).

Uyewo vanofanira kupinda muupenyu hwako uye mitambo. Izvi hazvirevi hazvo kuva chinoshingaira Workout. Enough nyore kufamba kana jog. Zviya, cardio zvinobatsira kuti kusimbisa midziyo ropa uye mwoyo tsandanyama.

Kana pashure pemwedzi mitatu ari remafuta akawandisa pamwero achagara pakakwirira, ipapo munhu vanofanira kuona chiremba uye kumbira kuti kunzwisisa chikonzero. Ungangove, chiremba achaita mishonga kumurwere.

Pashure paizvozvo unofanira kudzora remafuta akawandisa kamwe pagore. Zviri zvokuti bvunzo ropa atherogenic.