Mwachidule
Mukayamba kuyamba mtundu uliwonse wa zakudya, kawirikawiri mumakhala mndandanda wautali wa zakudya zomwe simukuzigwiritsa ntchito. Chomwe chimakhala chabwino pa chakudya chochepetsa mankhwalawa ndi zakudya zosiyanasiyana zomwe mumapezeka kuti muzidya. Potsatira zakudya kuti muchepetse cholesterol ndi triglycerides zingakupatseni zakudya zambiri ndi zokonda kusangalala - kaya mukufuna kukonzekera chakudya chamadzulo chamadzulo kapena chakudya chamadzulo cha Italy.
Mukasankha zakudya, muyenera kuganizira zakudya zomwe zimakhala ndi mchere wambiri , phytosterols , mapuloteni, ndi zakudya zina. Kuonjezera apo, zakudya zomwe zili ndi mafuta osatulutsidwa ziyenera kukhala m'malo mwa zakudya zamtundu wa mafuta odzaza mafuta omwe mukukhala nawo panopa. Ngati mukuyamba kudya zakudya zogwira mtima, mitundu yambiri ya zakudya iyenera kuikidwa pamndandanda wa zinthu kuti mupitenso ku golosi.
Panga
Zipatso ndi ndiwo zamasamba zili pamwamba pa mndandanda wa zakudya zomwe zimaphatikiziranso zakudya zomwe mumadya. Zakudya izi ndizowonjezerapo zakudya zowonjezera, zimakhalanso ndi zida zowonjezera komanso tizilombo toyambitsa matenda - mankhwala awiri omwe angakuthandizeni kusunga ma LDL. Mtundu uliwonse wa zokolola ukhoza kuphatikizidwa mu zakudya zanu, kuphatikizapo:
- Mafinya - monga sipinachi, letesi, ndi kale
- Zipatso zamitundumitundu - kuphatikizapo kiwi, malalanje, ndi mphesa
- Maapulo, mapeyala, ndi plums
- Mphesa
- Mizu yamagogo - monga kaloti, beets, rutabaga
- Nkhaka, udzu winawake, tsabola
- Zolemba
Mbewu Zonse Zambewu
Zakudya zonse za tirigu zimakhala zowonjezereka kuposa zowonjezera. Pali mitundu yambiri ya mbewu zonse zomwe zimapezeka, choncho zimakhala zosavuta kuziyesa pa zakudya zanu zathanzi. Mbewu zonse zomwe zimafala kwambiri ndizo:
- Bulgur
- Kinoya
Kuwonjezera pamenepo, pali mitundu yambiri yamakono, tirigu wonse kapena ufa wonse wa ufa kapena mpunga - zonse zomwe zimakhala ndi fiber chifukwa mankhwalawa sanagwiritsidwe ntchito poyerekeza ndi chakudya monga ufa wophikira kapena mpunga woyera. Komabe, muyenera kuonetsetsa kuti muyang'ane mapepala anu a chakudya kuti muzindikire zowonjezera zowonjezera ndi zokhudzana ndi zamoyo zamkati, chifukwa mbewu zina zomwe zakonzedwa kale zingakhale ndi shuga wambiri.
Nsomba
Nsomba ikhoza kukhala kuwonjezera kokoma ku chakudya chanu chamoyo-chabwino. Nsomba ndizochepa mafuta komanso chakudya komanso mapuloteni. Nsomba zambiri zomwe zimapezeka zimaphatikizapo halibut, tilapia, ndi cod. Kuwonjezera apo, nsomba zina - monga tuna, salimoni, ndi herring - zili ndi mafuta omega-3, mtundu wa mafuta wathanzi omwe wasonyezedwa kuti athandize kuchepetsa magulu a triglyceride. Mukakonzekera zakudya zanu, muyenera kuphika, grill, kapena kutulutsa nsomba zanu mopepuka. Kuwotcha nsomba zanu kumatulutsa mafuta ndi mafuta osapatsa chakudya.
Mtedza
Mtedza uli pamwamba pa mafuta omega-3 komanso amadziwika kuti ali ndi mitsempha yapamwamba komanso zakudya zina zowonjezera. Mwinamwake mtundu uliwonse wa mtedza udzachita, komabe, walnuts, pecans, amondi, ndi pistachio ndiwo omwe amagwiritsidwa ntchito kwambiri mtedza. Kafukufuku wasonyeza kuti pafupifupi mtedza wamphongo tsiku ndi tsiku ukhoza kukhala ndi zotsatira zabwino pamagulu anu a lipid.
Komabe, musamapite m'madzi - mtedza amakhalanso ndi ma calories ndipo akhoza kuwonjezera pa nsalu yanu ngati simukuwadya moyenera.
Mitundu
Ngakhale nthawi zina masamba amanyalanyazidwa, zakudya zamapuloteni, zotsika kwambiri zimatha kukhala ndi mphamvu kwambiri pa zakudya zowonongeka. Zakudya izi sizingokhala ndi zowonjezera zowonjezera zowonjezera zomwe zingakuthandizeni kusunga chiwerengero chanu cha m'madzi pamutu, zikhozanso kukwaniritsa - kuteteza munchies mutadya chakudya chanu. Zakudya zomwe zimagwera pansi pa gulu la nyemba zikuphatikizapo:
- Chikapu
- Nyemba
- Nandolo zina
- Lentils
Mitundu yambiri imakhala yosakondera, kotero imatha kugwiritsidwa ntchito pa zakudya zosiyanasiyana, kuphatikizapo supu, saladi, mbali, kuzungulira, ndi pakati.
Komabe, muyenera kusamala pa zomwe mumawonjezera. Ngakhale kuti ndiko kuyesa, kuonjezera mafuta owonjezera kapena mafuta omwe angapangitse mafuta angapangitse kalori wokhudzana ndi zakudya zina zotsika kwambiri.
Mapuloteni Oonda
Inde, mungadye nyama podyetsa zakudya zamadzimadzi - koma muyenera kusamala za mtundu umene mumaphatikizapo nyama. Mapuloteni owonda, kuphatikizapo turkey, soya, kapena nkhuku - ndipamene mumakonda kwambiri pofufuza njira zomwe mungathe kuzidya, chifukwa izi zimakhala ndi mafuta olemera komanso ma calories kuposa mapuloteni olemera. Mungathe kuphatikizapo kudula kwa nyama zakudya pazomwe mukudya, koma muyenera kuyesetsa kudula mafuta ena alionse kuchokera ku zinyama izi, chifukwa nyama zomwe zimadya zimadya mafuta ochulukirapo poyerekeza ndi mitundu ina ya mapuloteni. Njira zina zodula mafuta kuchokera ku zinyama zanu ndi monga:
- Kusankha kudulidwa kwa nyama zomwe ziribe mafuta ooneka pa iwo
- Kudula mafuta alionse pa nyama asanayambe kutumikira
- Pogwiritsa ntchito njira zophika zowonjezera zomwe sizidzawonjezera mafuta ku nyama yanu. Kuwotcha, kuyamwa, kapena kukotcha ndizo zonse zomwe mungachite kuti mukonzekere nyama yanu.
Zotsatira:
Whitney EN ndi SR Rolfes. Kumvetsa Zakudya Zakudya, 14. Kusindikiza kwa Wadsworth 2015.