Плохой холестерин

Plokhoy kholesterin i leto: desyat' produktov v sentyabre s bezuprechnoy analitikoy. Leto mozhet stat' otlichnym vremenem dlya prinyatiya zdorovoy diyety, kotoraya pomogayet izbezhat' riska serdechno-sosudistykh zabolevaniy. Prishlo vremya vzyat' zasluzhennyy otpusk, yesli ne uzhe. Vo vremya nikh my, kak pravilo, udelyayem malo vnimaniya raspisaniyu, spim kogda khotim, yedim vse, chto khotim, i rasslablyayem obychai v plane vesel'ya. V etom yest' i khoroshaya, i meneye pozitivnaya chast'. Odna iz zamechatel'nykh veshchey zaklyuchayetsya v tom, chto , rastyagivayas', my umen'shayem stress i, sledovatel'no, vospalitel'nyye urovni nashikh ven i arteriy , tem samym ustranyaya opasnost' serdechno-sosudistoy obstruktsii zhirom, glavnym obrazom otlozheniy triglitseridov i molekul kholesterina, kotoryye transportiruyut ikh, potomu chto kletki Oni otvergayut ikh (plokhoy kholesterin ili LPNP). Otritsatel'nym yavlyayetsya to, chto rasstroystvo v yede i pit'ye (bezalkogol'nyye napitki, alkogol' i t. D.) Vyzyvayet u nas protivopolozhnyy effekt : arterial'nyye vospaleniya i povysheniye urovnya kholesterina LPNP v krovi, s kotorymi voznikayet risk serdechno-sosudistoy avarii, kotoraya My teryayem, kogda rasslablyayemsya, my vosstanavlivayem yego, plokho pitayas' i vypivaya, osobenno izbytok svobodnykh sakharov, zhivotnykh zhirov i alkogolya. Odnako, yesli my znayem, kak izvlech' vygodu iz leta, eto otlichnoye vremya dlya prinyatiya zdorovykh privychek, tipichnykh dlya sredizemnomorskoy diyety, kotoryye vsegda vklyuchayut v sebya upotrebleniye svezhikh, tol'ko chto prigotovlennykh i legkikh blyud iz pishchevareniya, kotoryye naiboleye privlekatel'ny dlya tyazhesti. eto vyzyvayet u nas udushayushchuyu zharu. Poetomu, yesli my ishchem sredi blyud, kotoryye luchshe dlya nas, chtoby poluchit' legkiye, natural'nyye i prostyye veshchi, i my otkhodim ot klassicheskikh kartofel'nykh lepeshek , zloupotrebleniye gaspacho , inogda neperevarivayemym, i russkiy salat, vkusnyy, no kaloriynyy i ne vsegda zdorovymi i bezopasnymi letom , v sleduyushchikh desyati produktakh my naydem ideal'nykh soyuznikov, kotoryye, v dopolneniye k otdykhu, vernutsya v otpusk s bezuprechnoy analitikoy. Desyat' produktov, chtoby sokhranit' nizkiy uroven' kholesterina Prezhde chem perechislit' rekomendatsii, my dolzhny ukazat', kak my ob"yasnyayem v « Etikh shesti samykh rasprostranennykh mifakh o kholesterine» , chto tol'ko priblizitel'no 20% kholesterina, prisutstvuyushchego v krovi, proiskhodit ot pryamogo priyema pishchi, ostal'nyye 80% Sozdavayte, chtoby upravlyat' puteshestviyem zhirov v kletki. V toy zhe stat'ye my takzhe pokazhem vam, kak otlichit' kholesterin LPVP, kotoryy neset zhiry dlya ispol'zovaniya v kachestve energii, i LPNP, kotoryy yavlyayetsya produktom ottorzheniya kletok, potomu chto im bol'she ne nuzhno bol'she energii. Problema, kogda uroven' LPNP v krovi vysok, sostoit v tom, chto eto ukazyvayet na to, chto kletki ochen' nasyshcheny zhirom i vozvrashchayut ikh v potok, tak chto oni mogut nakaplivat'sya i osazhdat'sya v arteriyakh, obrazuya probki. Yesli yest' takzhe vospalitel'nyye protsessy, vyzvannyye stressom ili opredelennymi produktami, kotoryye chastichno zakryvayut veny i arterii, risk zakuporki (ateromy) vysok, i poetomu sushchestvuyet opasnost' perenesti serdechnyy pristup, gemiplegiyu ili lyuboy drugoy tip neschastnogo sluchaya sosudistyy. Poetomu my dolzhny znat', kak my raz"yasnyayem v Desyat' diyeticheskikh rukovodyashchikh printsipakh, kotoryye pomogut vam snizit' uroven' vrednogo kholesterina, yesli u vas on vysokiy , chto bol'she, chem opredelennyye produkty, chto dast nam priyemlemyy uroven' kholesterina, budet nashey diyetoy v tselom i chto sleduyushchiye desyat' produktov, izlozhennyye nizhe, budut vliyat' tol'ko na te 20% kholesterina, kotoryye popadayut v krovotok cherez kishechnuyu absorbtsiyu. Vo vsyakom sluchaye, nekotoryye iz nikh deystvuyut kollateral'no ne tol'ko na kholesterin, no i na uroven' glyukozy v krovi, tak chto oni predotvrashchayut tak nazyvayemyy metabolicheskiy sindrom, v rezul'tate kotorogo potrebleniye sakhara i gidratov v konechnom itoge privodit k uvelicheniyu triglitseridy i kholesterin LPNP na urovne syvorotki krovi. Drugiye dobavlyayut vklad v protivovospalitel'nyye soyedineniya, chto takzhe snizhayet risk serdechno-sosudistoy avarii drugim sposobom.

1. Ovsyanyye khlop'ya : oves soderzhit nabor veshchestv, takikh kak nenasyshchennyye zhiry (osobenno omega-zhirnyye kisloty ), i fitosteriny, takiye kak avenasterol, a takzhe pishchevyye volokna i letsitiny; Vse oni zakhvatyvayut molekuly kholesterina. Traditsionnyy sposob upotrebleniya ovsyanoy muki zaklyuchayetsya v khlop'yakh, smeshannykh s fruktami i yogurtom. 2. List'ya shpinata: my dolzhny upotreblyat' ikh v syrom i yedva vymytom vide, chtoby isklyuchit' vozmozhnyye pestitsidy, i imet' vozmozhnost' pomestit' ikh v salat i naslazhdat'sya ikh bogatstvom foliyevoy kislotoy i fitosteronami, vtorymi fiksatorami kholesterina i pervymi vitaminami. On takzhe soderzhit bol'shoye kolichestvo pishchevykh volokon , kotoryye predotvrashchayut povysheniye urovnya glyukozy v krovi i privodyat k uvelicheniyu metabolicheskogo kholesterina. 3. Chechevitsa : bobovyye obychno soderzhat letsitiny, zhirnyye molekuly, kotoryye zakhvatyvayut kholesterin iz pishchi i obespechivayut yego tsirkulyatsiyu cherez krovotok i yego degradatsiyu; Oni takzhe bogaty kletchatkoy, vysokokachestvennymi belkami i saponinami, a takzhe izoflavinami , soyedineniyami, kotoryye prepyatstvuyut vsasyvaniyu kishechnogo kholesterina. Krome togo, oni dayut zhelezo, khotya i ne tak, kak obespechivayet mif . My mozhem upotreblyat' ikh v kholodnom vide s sol'yu v khlop'yakh i olivkovom masle ili dobavlyat' v zelenyy salat, vozmozhno, so shpinatom. 4. Baklazhany i perets : vysokoye soderzhaniye kletchatki, vitaminov i stimuliruyushcheye deystviye zhelchnogo puzyrya snizhayet uroven' kholesterina LPNP v krovi kak putem vsasyvaniya, tak i metabolizma. Potreblyat' predpochtitel'no v vide zavarnogo ili v sluchaye syrogo pertsa, v salatakh, chtoby ispol'zovat' v svoikh interesakh samyy vysokiy uroven' vitamina S, kak my ob"yasnyayem v Desyat' fruktov i ovoshchey, kotoryye soderzhat bol'she vitamina S, chem apel'sinov . 5. Orekhi i orekhi : orekhi, kak pravilo, soderzhat bol'shoye kolichestvo pishchevykh volokon i nenasyshchennykh zhirnykh kislot, osobenno s khoroshim sootnosheniyem omega 3/6 , s protivovospalitel'nymi svoystvami. My mozhem dobavit' gorst' v salat ili s"yest' ikh neposredstvenno ili smeshat' v yogurte. 6. Persiki : dlya ikh protsenta kletchatki, dlya ikh vklada vitaminov i dlya ikh nizkoy glikemicheskoy nagruzki oni ideal'ny. Konechno, ikh vsegda sleduyet upotreblyat' tselymi kusochkami, a ne v sokakh . 7. Olivkovoye maslo : eto ochevidnyy vybor s tochki zreniya rastitel'nykh masel, i, pomimo togo, chto ono podsolnechnoye i rapsovoye maslo , takzhe yavlyayetsya khoroshim, eto luchshiy vklad oleinovoy kisloty, dokazannykh protivovospalitel'nykh i gipokholesterinemicheskikh svoystv. Konechno, my budem ispol'zovat' yego dlya zapravki salata, oshparennogo i dazhe okunut' v nego tsel'nozernovoy khleb. 8. Banderilly : solenyye ogurtsy yavlyayutsya otlichnymi probiotikami, takimi zhe ili luchshe, chem yogurt , kotoryye uluchshayut nashu kishechnuyu floru . Schitayetsya, chto sushchestvuyet tesnaya svyaz' mezhdu kachestvom kishechnoy flory i nizkim urovnem kholesterina v krovi. My mozhem prinyat' ikh kak chast' zdorovoy i sbalansirovannoy sredizemnomorskoy zakuski . 9. Avokado : Khotya pryamyye mekhanizmy izvestny, bylo dokazano, chto, nesmotrya na to, chto eto zhirnaya pishcha, avokado pomogayet snizit' uroven' kholesterina v krovi pri regulyarnom potreblenii . My mozhem yest' yego v salatakh, narezannykh lukom, sol'yu i limonnym sokom, v guakamole i t. D. 10. Sardiny : skromnyye korolevy siney ryby letom obespechivayut bol'shoye kolichestvo zhirnykh kislot s prevoskhodnym sootnosheniyem omega 3/6. My mozhem yest' ikh na grile, zharit' na grile ili narezat' na drova, a zatem panirovat' v tsel'nozernovom khlebe, smochennom v masle s izmel'chennym chesnokom i petrushkoy. https://vk.com/pulchritudomundi