Chakudya Chopatsa Cholesterol Chokoma Chimathandiza Ochepa Kukhala ndi Moyo Wathanzi Wosakaniza
Chakudya chochepa chochepa cha mafuta m'thupi chimakhala ndi zakudya zambiri zochepetsa mafuta m'thupi - kaya muli ndi nthawi yopangira chakudya chokwanira kapena kukhala ndi nthawi yokwanira yogwira.
Pokhala ndi zinthu zambiri zoti muchite komanso nthawi yaying'ono pamanja mwanu, kudya wathanzi kungakhale kochepa pa mndandanda wa zinthu zofunika kwambiri. Masiku ena, chakudya chokwanira chimanyalanyazidwa chifukwa cha kufulumira, kuzizira.
Tiyeni tiyang'ane nazo - kutsekemera ndi zachilengedwe. Ngati muli ndi njala pakati pa chakudya, thupi lanu likukuuzani kuti likusowa zakudya tsopano. Choncho, muyeneradi kudya chinachake choletsa njala yanu mpaka chakudya chotsatira. Kudya zolakwika zosakaniza, komabe, ndi zomwe zingakulowetseni. Zakudya zamphongo zambiri m'mafuta ndi mazakudya zingawonjezere mafuta a kolesterolini, kupangitsa kulemera, ndipo pamapeto pake zingayambitse mavuto monga matenda a mtima, cholesterol , ndi shuga. Nkhani yabwino ndi yakuti, ndi anthu ambiri omwe amadya chakudya chamoyochi masiku ano, opanga zakudya zambiri apanga njira zochepetsetsa za mafuta, zotsika kwambiri zamagulufidi kwa zakudya zomwe zimafanana mofanana ndi "chowonadi".
Mukamadyetsa chakudya, kumbukirani zinthu izi:
Idyani zipatso ndi ndiwo zamasamba zambiri
Iwo ali otsika kwambiri mu mafuta ndi mafuta. Kuonjezera apo, ali ndi mavitamini ambiri ndi antioxidants ena omwe amaletsa kuwonongeka kwa maselo ndi thandizo m'magulu angapo.
Onetsetsani kuti mukudya mafuta ambiri
Kugwiritsa ntchito mafuta odzaza ayenera kuchepetsedwa, ngati sikupewedwera chifukwa iwo akukhudzana ndi kukulitsa mafuta a kolesterolini. Mafuta okhuta amapezeka nthawi zambiri mu zakudya zokazinga ndi nyama. Patsamba lolemba za nyama zanyama: nyama zowonda , monga nkhuku, nsomba, ndi kutupa zilibe mafuta odzaza kwambiri kuposa nyama zofiira.
Yang'anani zomwe mumaika pa chakudya chimene mumaphika
Mafuta a masamba a hydrogenated , monga omwe amagwiritsidwa ntchito mu margarines ambiri ndifupikitsa, ali ndi mawonekedwe ena a mafuta otchedwa trans-fatty acids. Izi ziyenera kupewedwanso chifukwa zimatulutsa mafuta m'thupi. Kaŵirikaŵiri amapezeka mu zakudya zokazinga ndi zakudya zowonongeka, monga cookies, chips, ndi candies.
Mawu okhudza kuzungulira ndi toppings
Ngati mukufuna kugwiritsa ntchito saladi kuvala, sauces, kapena kuzisakaniza, yesani njira yochepa ya mafuta. Komanso, muzigwiritse ntchito pambali m'malo mwa kuziyika mwachindunji pa chakudya chanu - mumagwiritsa ntchito mochepa motere.
Yesani mitundu yochepa ya mafuta omwe mumakonda kwambiri mkaka
Kusankha mkaka wa mafuta ochepa kumathandizanso kuchepetsa mafuta m'malo mwa mphamvu zawo zonse.
Chitsanzo cha izi ndizomwe mungalowetse mkaka wa mafuta ochepa kapena mkaka wa nonfat mmalo mwa mkaka wokhazikika kapena yogati.
Zakudya zamadzimadzi ndizofunikira komanso zowonjezera magetsi
Popeza kuti amasandulika shuga m'thupi, kumwa mowa kwambiri m'thupi kumapangitsa kuti phindu likhale lolemera komanso kuti shuga yapamwamba ya shuga ikhale yaikulu. Kuwonjezera pamenepo, kafukufuku wakale wanena kuti kudya kwambiri chakudya kumatha kuchepetsa HDL (ma cholesterol). Zonse za tirigu, monga mkate wa tirigu ndi oats, ndizochepa mu ufa ndi mkulu mu fiber, mchere, ndi mavitamini.
Chifukwa chodya kwambiri cha Atkins, ambiri opanga chakudya ali ndi mkate wotsika kwambiri wa mkate ndi mbewu zina. Mafuta aang'ono, pretzels unsalted, ndi mapepala osagwiritsidwa ntchito, omwe sagwiritsidwa ntchito popanda unsalted ndi njira zina zabwino.
Mtedza ndi mbewu (makamaka unsalted) ndi zabwino ndikudzaza zakudya zopanda pake
Zili ndi mafuta ambiri osatulutsidwa , omwe amachepetsa kuchepetsa thupi lonse. Mtedza (makamaka walnuts) uli ndi omega 3-fatty acids, omwe amathandizira kuchepetsa thupi lonse ndi LDL ( chochepa kwambiri cha lipolrotein- "choipa" cha mafuta m'thupi) cholesterol pamene akulitsa HDL ( cholemera kwambiri cholesterol) cholesterol.
Mbewu, kuphatikizapo dzungu ndi mbewu za mpendadzuwa, zili ndi mavitamini ambiri a vitamini E, B, ndi amchere.
Pambuyo poyang'ana nkhaniyi, mukhoza kukhala mukuganiza kuti, "Wopambana, kotero njira yanga yowonjezera ndikungoyang'ana pa makatoni, chabwino?" Zolakwika! Pali njira zambiri kunja uko kuti muyesere, ndipo opanga chakudya akupanga njira zina zambiri. Ngati muli ndi mtheradi, wosakhala wathanzi wowonjezera womwe mumawakonda, mutha kudya nawo, koma mowirikiza. Ngati ndinu odwala zakudya zopanda thanzi, njirazi zingayambe kuzigwiritsa ntchito. Choncho, yambani ulendo wanu wopita ku thanzi labwino pang'onopang'ono komanso mosamala. Mtima wanu ndi thupi lanu lidzakuthokozani!