Njira Zowonjezera Zokuchepetsa Mafuta M'maphikidwe Omwe Mumakonda
Kuphika zakudya zanu ndi njira imodzi yothandizira kusunga makilogalamu anu a cholesterol ndi triglyceride kuyambira mutadziwa zomwe mukuwonjezera pa zakudya zanu. Ngati simunadziwe kale, ena mwa maphikidwe anu omwe mumawakonda akuyitanitsa zowonjezera mafuta zomwe zingapangitse kuti ziwerengero zanu zamakiti ziwonjezeke - komanso nsalu yanu. Chifukwa chakuti mukutsatira chakudya chochepetsa mafuta m'thupi, sizikutanthauza kuti simungathe kukonzekera - ndikudya - zomwe mumazikonda, zophika.
Nazi zina zomwe mungasinthe pazakudya zanu zotsatila zomwe zingakuthandizeni kuti muzisunga mankhwala anu komanso mtima wanu - wathanzi.
Gwiritsani Ntchito Tirigu Wonse
Maphikidwe ambiri amapempha ufa wothandizira, womwe uli woyengedwa kwambiri. Ufa wa tirigu wonse ndi wochepa kwambiri koma uli ndi mitsempha yambiri - chinthu chomwe chimadziwika kuti chichepetse mitsempha yanu ya cholesterol ya LDL . Pali mitundu yambiri ya ufa wa tirigu, kotero ngati ufa wonse wa tirigu umakhala wotopetsa, mungagwiritse ntchito ufa wina womwe uli pamwamba pa fiber, monga ufa wolowa kapena ufa wa graham.
Gwiritsani Ntchito Zipatso
Zipatso zimakhala zokoma komanso zimakhala ndi zakudya zambiri. Kaya mukuphika keke kapena mukudzaza, kuonjezera zipatso kumapangitsa chakudya kukhala chokoma, chokoma, ndi kuwonjezera zakudya zina zomwe mumadya. Onetsetsani kuti mukugwiritsa ntchito zipatso - osati zamzitini kapena zouma - zomwe zingagwiritsidwe ntchito pa shuga woyengedwa komanso zopatsa mphamvu. Kotero ngati mumakonda maapulo, zipatso za citrus, kapena zipatso zatsopano, kuonjezera zipatso zomwe mumakonda zimapangitsa kuti mazakondwerero anu otsala azikhala okoma - komanso athanzi.
Taganizirani Chokoleti Chakumdima - Mwachidule
Chokoleti cha mdima chimakhala chokwanira kwambiri poyerekeza ndi chokoleti cha mkaka, kuti chikhale chopatsa thanzi kuti mukwaniritse chokhumba chanu chokoleti. Kuwonjezera pamenepo, kafukufuku wina wasonyeza kuti chokoleti chamdima ndi chocherezeka kwa kolera. Chokoleti cha mdima chingagwiritsidwe ntchito ngati chowombera mumatope omwe mumawakonda kwambiri kapena zokaphika zina.
Kuti mupeze pulogalamu ya antioxidant mu chokoleti chakuda, onetsetsani kuti mumasankha chokoleti chamdima chomwe chiri ndi 70% kakale kapena apamwamba.
Njira Zabwino Zogwiritsira Ntchito Chokoleti Chamale
Lembani Zosakaniza Zowonjezera
Bulu ndi mkaka ndizogwiritsidwa ntchito kwambiri pophika ndikuphika, koma zingakhalenso zowonjezera mafuta. Pali njira zomwe mungasinthire zida ziwirizi mu mbale zanu kuti muchepetse mafuta okhutira ndi calorie zomwe mumakonda - popanda kupereka nsembe.
Kuchepetsa kuwonjezera kwa mafuta okhutira mu njira yanu, mukhoza kulowetsa mkaka wotsika kwambiri kapena mkaka wa mkaka wonse. Ngati n'kotheka, samitsani kugwiritsa ntchito kwanu kufupikitsa, chifukwa izi zikhoza kuyambitsa mafuta olowa m'matumba anu.
Nthaŵi zina, mafuta a mtima wathanzi, monga maolivi kapena mafuta a masamba, angagwiritsidwe ntchito m'malo mwa mafuta kapena margarine. Ngati njirayi siyigwirizana ndi chophimba chanu, mungagwiritsire ntchito batala kapena margarine omwe ali ndi phytosterols, omwe adalumikizidwanso pochepetsa LDL cholesterol. Mwamwayi, izi zimakhala zosavuta, choncho nthawi zina izi sizingakhale zosankha mukakoka. Pazifukwazi, kuchepetsa kuchuluka kwa mafuta kapena margarine omwe amaphatikizidwira m'kamwa kungathandize kuchepetsa mafuta a mbale, ndikupitirizabe kukhala ndi mgwirizano wa zakudya zomwe mukukonzekera.
Pewani Kukula Kwambiri
Ngati mukupanga keke yamtengo wapatali kapena pie, kudula pie kapena mkate mu zidutswa zing'onozing'ono kungathandize kukupatsani mankhwala okoma - osapitirira.