Malangizo a Kusintha Chakudya Chakudya Chakudya Chodyera Chakudya Chakudya Chakumapeto kwa Cholesterol
Chakudya chachakudya ndi chakudya chofunika kwambiri pa tsiku ndipo chimatha kuyimitsa zakudya ndi zofuna zanu zina. Pamene mukutsata chakudya chochepetsa mafuta m'thupi , kusankha zakudya zabwino pa chakudya cham'mawa kungakhale kovuta poyamba. Nthawi zina, zakudya zoterezi zingakupangitseni kuti mubwerere kuzinthu zoyesayesa komanso zowona, monga bagel ndi kirimu kapena bacon ndi mazira.
Koma kuyamba tsiku lanu ndi chakudya cham'mawa chamakono, chingathandize kuchepetsa makilogalamu anu m'thupi mwawo. Zingathenso kupewa zilakolako za zakudya zopanda thanzi patsiku. Tiyeni tiwone mfundo zingapo zowonetsetsa kuti zakudya zam'mawa zam'mawa zimapangitsa moyo wanu kukhala wathanzi komanso kukhutira kwanu.
Mkaka ndi Mbewu
Chakudya chophweka ichi ndi njira yabwino yosunga nthawi. Komabe, ikhoza kuwonjezera mafuta ndi shuga ku zakudya zanu kumayambiriro, tsiku lomwelo, zomwe zingakweze lipids yanu. Pofuna kupewa izi, ganizirani kupanga kusintha kwabwino ndi kuwonjezera ku mbale yanu yammawa.
- Fufuzani lemba la chakudya. Nthawi yotsatira mukamafika ku zofuna zanu zomwe mumakonda, yang'anani chizindikiro cha zakudya. Chomera chabwino chiyenera kukhala chochepa mu shuga ndi mafuta. Ngati mbeu yanu ikudya chimodzi kapena zonsezi, mungaganize kuti mupange zakudya zopatsa thanzi. Pamene iwe uli pa izo, onaninso zowonjezera zowonjezera. Mafuta otsekemera amatha kuchepetsa mitsempha ya LDL ya cholesterol. Zingathenso kuwonjezera chidziwitso ("kukhuta" kumverera) ndipo pamapeto pake kumapangitsa kadzutsa kakang'ono kudzaza.
- Gwiritsani mkaka wa mafuta ochepa. Kutengera kwa mafuta ochepa kapena mkaka kumathandiza kuchepetsa mafuta ena. Kuwonjezera apo, taganizirani kugwiritsa ntchito kuperewera m'malo mwa mkaka wa ng'ombe mumbewu yanu.
- Siyani zokometsera zopangira. Zakudya zina zimapangitsanso odzola, monga mabulosi kapena chokoleti. Monga njira ina, ganizirani zachitsulo ndi kuwonjezera zokoma zanu. Izi zingathandize kudula mafuta ndi shuga pamene mukudyetsa zakudya zathanzi ku zakudya zanu. Ngati mukufuna kuyaka kokoma, yesetsani strawberries kapena blueberries. Ngati mukulakalaka zonunkhira pang'ono, ganizirani kuwonjezera sinamoni (imatulutsa bwino).
- Tulukani. Nkhumba siyekha yokha kadzutsa mu mbale. Pali zakudya zina zambiri zomwe zingakhale monga kudzaza ndi thanzi la mtima wanu. Oatmeal yotentha ndi njira yabwino kwambiri, makamaka tsiku lozizira.
Zikondamoyo Ndi Bokosi ndi Zitsamba
Zikondamoyo ndi zokoma za kadzutsa zomwe zingathe kuwonjezera mafuta ndi shuga kwa zakudya zanu. Kusintha zina mwa zothandizira pazomwe amakoloka amatha kusintha kanyumba kanyumba kakang'ono kamene kakhala ndi thanzi labwino.
- Yonjezerani mitsuko ku zikondamoyo zanu. Kuwonjezera oatmeal kapena mbewu zonse ku batter wanu pancake akhoza kuwonjezera zowonjezera ndi zochuluka kwa zikondamoyo zanu popanda kuwonjezera makilogalamu ambiri.
- Dulani batala ndi madzi. Zosakaniza ziwirizi ndizo zowonjezera zowonjezera mafuta ndi shuga ku chakudya chanu cham'mawa. Kusinthana ndi zakudya zowonjezera kungapangitse utomoni wambiri popanda kuwonjezera makasitomala anu. Onjezerani zipatso zamitundu yatsopano kapena yamatcheri kapena mufike kwa dollop yabalare, yopanda mafuta.
- Ikani zonunkhira. Kuwonjezera sinamoni, nutmeg, ginger, dzungu, kapena zonunkhira ku batter wanu wa phokoso akhoza kulimbikitsa kukoma kwa phokoso losavuta.
Mitengo ya Bagels ndi Cream
Ngati zakonzedwa bwino, matumba amatha kukhala chakudya chamoyo chopatsa thanzi. Komabe, kuwonjezera zinthu zolakwika kungapange bagel omwe ndi olemera kwambiri ndipo akhoza kuwononga chakudya chanu chochepetsa mafuta m'thupi.
Ngati bagels ndi chakudya chimene mumapatsa kuti mukadye chakudya cham'mawa, ganizirani kupanga kusintha kochezeka kwa cholesterol.
- Sankhani matumba apamwamba. Kusankha ngongole yomwe ili ndi tirigu wabwino kapena tirigu wonse ndizosankha bwino kuposa mitundu ina ya bagel.
- Onjezerani zokhazokha zokhazokha. Msuzi wa kirimu ndi wamba wa bagel kufalikira, koma ukhoza kunyamula mafuta ngati osagwiritsidwa ntchito mochepa. Sankhani m'malo mofalikira omwe ali ochepa mu mafuta. Ngati mukuyang'ana kuti musinthe zinthu, ganizirani kupanga zofalitsa zanu powonjezera zipatso zatsopano zotsekedwa, kusuta nsomba, chives, kapena yogurt yochepa. Zonsezi zidzawonjezera kukoma kopanda mafuta ambiri.
- Sungani ndi zakudya zina. Kutopa pang'ono ndi kudya bagels tsiku lililonse? Yesani mufine m'malo mwake. Mukakonzekera bwino, mufini mumaperekanso zakudya zowonjezera, zowonjezereka ndi zina. Ngati mukufunafuna malingaliro, pali maphikidwe ambiri okoma, otsika kwambiri omwe amagwiritsa ntchito zowonjezera mtima monga oatmeal, zipatso, ndi zonunkhira.
Bacon ndi Mazira
Mukamaganizira za chakudya chamadzulo chamakono, nyama yankhumba ndi mazira amapezeka pa menyu. Komabe, zida ziwirizi zingathenso kutulutsa mafuta ambiri ndi cholesterol mu chakudya chochepetsa mafuta m'thupi. Kusintha pang'ono kochepa kungachititse kuti kadzutsa kano kakhale kathanzi kakang'ono.
- Mazira. Mazira ali ndi mapuloteni ambiri ndi zakudya zina koma amakhalanso ndi cholesterol - ambiri mwa iwo ali mu yolk. Ngati mukuyang'ana kudula cholesterol, yesani kuchotsa yolk ku dzira loyera pamene mukukonzekera. Ngati mapulogalamu anu amaitana dzira limodzi, mungathe kugwiritsa ntchito dzira limodzi loyera ndi dzira lina. Kuonjezera apo, mungagwiritse ntchito cholowa cha dzira, chomwe sichidzawonjezera cholesterol. Musaiwale kuyang'ana zowonjezera zina zomwe mumaziwonjezera mazira anu. Tchizi, mkaka wonse, ndi mafuta onse amawonjezera mafuta ena.
- Nyamba yankhumba. Mmalo mogwiritsa ntchito nyama yankhumba yosungidwa nthawi zonse, yesani nyama yankhumba kapena nyama yankhumba ya ku Canada. Zonsezi zimakhala ndi mafuta ocheperapo kwambiri kuposa omwe amagwiritsa ntchito mafuta. Kuwonjezera pamenepo, mutha kukonzanso nsomba yophika ndi uvuni.
Khalani ndi thanzi labwino (osati losangalatsa) Chakudya cham'mawa
Ndi malangizowo abwino, mungasangalale ndi zakudya zomwe mumakonda zakudya zam'mawa komanso kusunga makilogalamu anu a m'thupi. Ngakhale mutakhala ndi zakudya zopatsa mafuta m'thupi, kadzutsa lanu lingakhale ndi mitundu yosiyanasiyana ndipo silidzasangalatsa. Sangalalani nawo ndipo muwone komwe zisankho zabwino zakusamba zimakupatsani inu.