Msuzi ndi chakudya chokoma chomwe chingatumikidwe pafupifupi nthawi iliyonse. Zimakhalanso zogwiritsira ntchito - zingathe kudyetsedwa ngati chowoneka chowala kapena ngati chakudya chambiri, mbale yaikulu. Ngakhale zowonjezera zambiri zimaphatikiza kukhala zowonjezera zokoma ku msuzi, zina mwazitsulo sizili bwino kuphatikiza ngati mukudya chakudya chochepetsa mafuta m'thupi.
Kudziwa zomwe zingapangitse mafuta okhuta, shuga, ndi makilogalamu ku msuzi wanu akhoza kupangitsa kusiyana kwa mbale yowonjezera mafuta ya kolesterol ndi imodzi yomwe ingasokoneze mitsempha ya kolesterolini - komanso thanzi la mtima.
Mukamapanga msuzi wanu wotsatira, yesetsani nsonga zabwino za msuzi zomwe zidzasunga makilogalamu anu a cholesterol ndi triglyceride athanzi:
Phatikizani masamba
Zamasamba ndizofunikira kuwonjezera ku msuzi wathanzi. Mwa kuphatikiza mitundu yambiri ya ndiwo zamasamba, mumaphatikizansopo zakudya zowonjezera - ndi kukoma. Kuwonjezera mitsempha ku supu yanu imapanganso zowonjezera monga zowonjezera ndi zakudya zamtundu wa zakudya zomwe zingakuthandizeni kuchepetsa matenda a cholesterol. Mwinamwake masamba aliwonse angagwiritsidwe ntchito kuonjezerapo zokoma ndi zakudya zina zowonjezera msuzi wanu, kaya mumakonda zokondweretsa nyengo monga dzungu, zukini, ndi chimanga, kapena zowonongeka monga kaloti, udzu winawake, tsabola, ndi tomato.
Lembani Zakudya Zanu
Ngakhale nyama ndi chinthu chomwe chimaphatikizapo ku supu zambiri, zingathenso kukhala magwero a mafuta owonjezera pa zakudya zanu - zomwe zingawonjezere mafuta anu a kolesterolini.
Ngati mukuyang'ana cholesterol yanu, muyenera kuchepetsa kuchuluka kwa nyama zomwe mumadya tsiku lililonse. Pali njira zambiri zomwe mungapangire mapuloteni ku msuzi wanu, popanda kuwonjezera mafuta ambiri kapena ma calories:
- Zosakaniza nyama - M'malo mogwiritsa ntchito nyama, mugwiritseni ntchito nyama. Zakudya izi ndi mankhwala omwe angathe kuwonjezera thupi la nyama ku supu yanu, popanda kuwonjezera zakudya zambiri ndi mafuta. Tofu ndi soya zimatha kupanga njira zabwino kwambiri zopangira nyama mu msuzi wanu wotsika kwambiri, kuwonjezeranso mapuloteni owonjezera pa chakudya chodzaza, chokoma.
- Gwiritsani ntchito nkhuku mmalo mwa nyama - Kugwiritsa ntchito kowonda nkhuku kungaperekenso mapuloteni ambiri ku msuzi wanu, popanda kuwonjezera mafuta ochulukirapo kusiyana ndi kudulidwa kwa nyama. Mukasankha nkhuku, sankhani kudulidwa, monga nkhuku kapena chifuwa.
- Gwiritsani ntchito nsomba mmalo mwa nyama - Ngakhale kuti simukuganiziridwa nthawi zambiri monga nyama ndi nkhuku, nsomba zingathe kuwonjezeredwa ku supu. Nsomba zina, monga saumoni ndi tuna, zili ndi mafuta abwino otchedwa omega-3 - omwe angathe kuthandiza kuchepa kwa triglycerides.
- Wonjezerani nyemba - Kudya chakudya, nyemba nthawi zina zimasiyidwa mu supu. Komabe, chogwiritsidwa ntchito pamtima wathanzichi chimadzaza ndi zitsulo zosungunuka komanso mapuloteni ndi zakudya zina. Nyemba za Garbanzo, nyemba za impso, nyemba za kumpoto ... nyemba zonsezi - ndi zina zambiri - zingapange msuzi wokhutiritsa popanda kuwonjezera mafuta.
- Kuchetsa kwa nyama yofiira - ngati mapulogalamu anu akuyitanitsa nyama, ndipo muli ndi chilakolako cha icho, sankhani kudulidwa kong'onong'ono ndikudya mopitirira malire. Kuonjezerapo, muyenera kuyang'ana nyama musanakonzekere msuzi wanu, ndikuchepetseni mafuta owonetsa.
Onjezerani Mbewu Zathanzi
Mukuyang'ana kuwonjezera chochepa pa supu yanu? Ngati ndi choncho, sankhani mbewu zonse zowonjezera zowonjezera kuwonjezera msuzi wanu. Mbeu zonse zimatha kuwonjezeranso mavitamini ndi fiber.
Zosankhazo ndi zopanda malire ndipo zingaphatikizepo balere, mpunga wochuluka, quinoa, ndi tirigu. Komabe, muyenera kuchepetsa ntchito yanu ya mbewu zoyengedwa bwino, zomwe zilibe zida zambiri monga mbeu zawo zonse.
Yang'anani Msuzi Wanu
Ngakhale msuzi wanu ndiwo maziko a msuzi, amatha kupatsanso zopatsa mafuta ndi mafuta. Muli ndi zinthu ziwiri zomwe mungapatse msuzi wanu: pogwiritsa ntchito nsalu zogulitsira sitolo kapena kupanga nokha.
Ngati munasankha kugula msuzi m'sitolo, onetsetsani kuti muyang'ane malemba a chakudya cha kalori, shuga, ndi mafuta. Momwemo, zonsezi ziyenera kukhala zochepa. Komanso, onani zokhudzana ndi sodium yanu.
Ngakhale kuti sodium sichikukhudzani mitsempha ya cholesterol yanu, ikhoza kuwonjezera kuthamanga kwa magazi ngati mutadya zakudya zina zamchere mchere.
Ngati mwasankha kudzipanga nokha, pali njira zambiri zomwe mungachitire zimenezi. Mbewu ndi nkhuku zowonjezera nkhuku zingakhale zowonjezera zokoma ku supu zambiri - ndipo alibe mafuta owonjezera.
Pamene mukukonzekera nokha mafupa anu, onetsetsani kuti mukuchotsa mafuta owonjezera. Mukhozanso kupanga msuzi wophika nyama womwe umadzipukutira ndi madzi ambiri, kulola zina zowonjezera kuti ziwathandize. Pewani kapena kuchotseratu batala ndi zokometsetsa, zomwe zingawonjezere mafuta okhuta.
Zowonjezera Zina
Msuzi ali ndi zowonjezera zina zomwe zimaphatikizidwanso ngati kukwapula kapena msuzi wokha, kubwereka kukoma kwina ku mbale. Zina mwazowonjezerazi zingakhalenso magwero a zopatsa mphamvu ndi mafuta. Nazi njira zina zomwe mungagwiritsire ntchito zitsulozi, popanda kuika golide wamkulu mu zoyesayesa zanu:
- Zodzoladzola - Ambiri amaiwala zopindulitsa zomwe zonunkhira zimatha kudya. Popanda kuwonjezera makilogalamu ambiri, zonunkhira zingapangitse kukoma kwa zakudya zambiri. Mvula yamchere, basil, rosemary, ndi ginger ndi zitsanzo zochepa za zonunkhira zomwe zimatha kusunga msuzi wosangalatsa. Mukuyang'ana kuwonjezera kutentha pang'ono? Gwiritsani ntchito tsabola pang'ono kapena ya paprika. Kumbukirani, pang'ono za zonunkhira zingapereke kukoma kwambiri.
- Tchizi - Kawirikawiri zimakonzedwa pamwamba, chogwiritsira ntchito chokoma ichi chitha kuwonjezera ma calories ku chakudya chanu. Ngati mukufuna kuwonjezera tchizi, fufuzani mafuta omwe mumawakonda kwambiri.
- Okonza - Zakudya izi zikhoza kuwonjezera kuwonjezera kwina, komanso makilogalamu ena. Ngati mumakonda opunthira msuzi mumsuzi wanu, pitani tirigu wathunthu kapena apamwamba kwambiri. Kuonjezera apo, kukhala ndi zidazi pambali - mmalo mwa supu - zitha kuonetsetsa kuti simukupita m'matumba. Kuphatikizapo mbewu zina zonse mu supu yanu, monga tirigu kapena balere, zingathe kuwonjezeranso chewuer texture - ndi zambiri zowonjezera.
Kuwonera mafuta omwe mumadya sikutanthauza kukonda kulawa. Monga momwe mukuonera, pali zambiri zomwe mungachite kuti mupange msuzi wangwiro womwe ukhoza kulawa kwambiri - komanso kuchepetsa nkhawa zanu za kolesterolini.