Malangizo a Pasitala Wathanzi Ndiponso Wokoma ndi Cholesterol Chochepa
Pafupifupi aliyense amakonda mbale yabwino ya pasitala. Palibe chifukwa choti simungakhoze kudya zakudya zomwe zimakhala ndi pasitala kamodzi kokha chifukwa chakuti mukutsatira zakudya zochepetsa kuchepetsa mafuta m'thupi .
Komabe, muyenera kudziwa zomwe mukugwiritsa ntchito. Popanda kutero, mukhoza kuwonjezera ma calories ndi mafuta owonjezera pa zakudya zanu - zonsezi zomwe zingayambitse chakudya ndi mkulu wa cholesterol .
Ndi malangizowo abwino, chakudya chotsatira cha pasitala chomwe mumakonzekera chidzakhala chokoma komanso chokometsetsa mafuta m'thupi.
Kusankha Pasitala Yabwino
Zakudya zakudya za pasitala ndi mtima wa mbale yonse. Ngakhale mitundu ina ya pasitala ikhoza kukhala yathanzi , ma pasitala ena angakhale ndi makilogalamu ambiri ndipo ali ndi makapu apamwamba. Izi zingachititse kuti makilogalamu anu awonjezeke.
Posankha pasitala, sankhani zina zomwe zimatchedwa "tirigu wonse" kapena " tirigu wonse ." Mitundu ya pasitalayi imawoneka ngati yofiira poyerekeza ndi zakumwa zina. Zidzakhalanso ndi mitsempha yochulukirapo komanso izi zowonjezera zokhudzana ndi kuchepetsa makilogalamu.
Ngati simukukayikira, nthawi zonse fufuzani chizindikiro cha phukusi la mankhwala. Idzawonetsa makapu ndi zowonjezera zogwiritsidwa ntchito potumikira.
Zosakaniza Zina M'Pasitta Yanu Dya
Ndalama ndi mitundu ya zosakaniza zomwe mungathe kuziwonjezera pa pasta ndi zopanda malire. Zina mwa izi zingapangitse mbale yosangalatsa komanso yathanzi.
Komabe, palinso zinthu zina zomwe zingawononge kuchepetsa kuchepa kwa mafuta m'thupi.
Gwirani Masamba. Zamasamba ndi chakudya chamoyo chopatsa thanzi, kotero mungasankhe masamba aliwonse kuti aziphatikizapo pasta yanu. Sipinachi, katsitsumzukwa, anyezi, zukini, ndi tsabola ndi angapo chabe a magulu ambiri omwe mungayese.
Kodi mukusowa malingaliro ena? Ikani maolivi angapo, omwe ali ndi mafuta omega-3 abwino, kapena masamba ang'onoang'ono a parsley kapena masamba owonjezera. Ngakhale kulowetsa msuzi wothira pamadzi, sliced tomato wa chitumbuwa ukhoza kuwonjezera kukoma kwa chakudya chodyera cha pasitala.
Sakanizani nkhumba ndi pasitala mofanana kuti mupeze mbale yokwanira, yodzaza ndizakumwa zomwe zidzasunga makilogalamu anu - komanso moyo - wathanzi.
Yoyamba pa Tchizi. Zakuchi zimaphatikizidwa mu mbale zambiri za pasitala. Ngakhale kuti tchizi zili ndi calcium ndipo zimapatsa kuonjezera zakudya ndi mawonekedwe, zimatha kupereka mafuta oonjezera ku zakudya zanu.
M'malo mophatikiza zakudya monga parmesan, romano, kapena mozzarella mu mbale yanu, yesani kuwaza pamwamba. Izi zimachepetsa kuchuluka kwa mafuta omwe mumadya. Mitengo ya mafuta ochepa kwambiri imasankha mwanzeru kuposa mafuta onse omwe angayambitse mafuta odzaza ndi zakudya zanu.
Sankhani Zakudya Zoponda . Nkhumba zowonongeka ndi nthaka zimaphatikizapo zowonjezera mbale zambiri za pasitala. Mwatsoka, izi, nazonso, ndi gwero la mafuta odzaza omwe angakulepheretseni kulemera kwanu kwa kolesterolini. Ngati nkotheka, soseji ndi nyama zofiira zikhale zochepa pa pasitala yanu.
Ngati mukuyang'ana kuwonjezera puloteni pang'ono, nsomba kapena shrimp zingakhale njira zosangalatsa.
Mukhozanso kuwonjezera mitundu ya mafuta omwe mumakonda kwambiri, monga Turkey kapena nkhuku.
Mawu Onena Za zonunkhira ndi Masauzande
Ngakhale kuti nthawi zambiri zimakhala zosavuta, zonunkhira ndi masukisi amatha kuwonjezera kukoma kwa mbale yanu. Amatha kupanga kusiyana pakati pa mbale ya scrumptious ndi yosangalatsa.
Ambiri mwa zonunkhira omwe amagwiritsidwa ntchito popatsa mbale, monga parsley, oregano, adyo, basil, ndi masamba omwe ali ndi zakudya zowonjezera popanda mafuta kapena mafuta. Choncho, zonunkhirani mbale yanu ya pasitala kuti muzikonda. Ikani mafuta a azitona abwino kwambiri a mtima wanu ndi zonunkhira zanu kuti mupange zokutira pang'ono pazakumwa zanu.
Mbewu ndizofunika kwambiri. Mtundu wolakwika wa msuzi ukhoza kutulutsa shuga wambiri ndi mafuta m'thupi lanu lochepa. Ngakhale kuti masiketi ambiri amapezeka mu golosale, sivuta kuti mupange pasta msuzi wanu.
Ngati mumasankha msuzi wokonzekera marinara, onani malemba pamtengo. Ena mwa mankhwalawa ali ndi mchere wochuluka, shuga, ndi mafuta, onse omwe alibe moyo wathanzi. Yesetsani kuchepetsa kugwiritsira ntchito mankhwala osakaniza, monga msuzi wa msuzi, chifukwa izi zingathenso kukhala mafuta owonjezera.
Pogwiritsa ntchito mitundu yosiyanasiyana ya pasitala, mungakhale ndi zakudya zosiyanasiyana m'thupi lanu. Kaya mukufuna chakudya cha pasitala kapena mbale ya pasitala kumbali, mukhoza kulenga yathanzi ndipo sichidzakhudza kwambiri ma cholesterol anu.