Sangweji ndi chakudya chodalirika pakudya masana kapena chakudya chamadzulo. Amafulumira kupanga ndi kumangidwa ndi zinthu zosiyanasiyana kuti akwaniritse chokhumba chilichonse. Ngakhale kuti muli ndi cholesterol chochuluka sichichotsa chakudya chokoma chomwecho kuchokera ku zakudya zanu, mumayenera kusamala kuti mudyetse masangweji anu. Kuonjezera zosakaniza zolakwika kungapangitse kutenga kalori wanu - komanso nsalu yanu.
Mkate
Mkate ndi gawo lofunika la masangweji. Mwamwayi, amatha kupereka ndalama zambiri ku sangweji. Mitundu ina ya mkate yomwe ili ndi mitsempha yotsekemera imatha kukuthandizani kuti mukhale ndi thanzi la mafuta m'thupi, komanso kuthandizira kuti mukhale ndi thanzi labwino. Yesani zina mwazothandiza zothandiza posankha mkate wathanzi wa sangweji yanu:
Sankhani mbewu zonse. M'malo mosankha mikate yoyera, yokonzeratu ya sangweji yanu, sankhani mikate yonse ya tirigu. Zakudya izi ndizomwe zimapangidwira kwambiri zomwe zingathandize kuti ma LDL anu akhale oyenera. Zitsanzo za mikate yonse yambewu zimaphatikizapo mkate wonse wa tirigu, mkate wa tirigu khumi ndi awiri, kapena mkate wopangidwa ndi buckwheat, spelled kapena balere.
Tayang'anani pa zimagawenga ndi zowonjezera. Chizindikiro china cha mkate wathanzi ndi makapu ake ndi zowonjezera. Choyenera, mkatewu uyenera kukhala wautali kwambiri ndipo uli ndi shuga wochuluka.
Zakudya zina zamalonda zogulitsa zikhoza kukhala zowonjezera shuga, kotero muyenera kuyang'ana chizindikiro chopatsa thanzi pakapaka chakudya.
Sakanizani. Kodi mumakonda masangweji? Yesani kujambula zinthu zina mu letesi kapena kukulunga zomwe muli nazo zowonjezera. Njira ina yodalirika ingakhale ikupangidwira msuketi yomwe mumaikonda mu thumba lonse la tirigu.
Zowonjezera zokoma
Mtima wa sangweji ukhoza kukhala ndi pafupifupi chirichonse. Komabe, ndi gawo ili la sandwich lomwe lingathenso kutulutsa mafuta owonjezera ndi mafuta odzaza - ndikuwonetsa zakudya za kuchepetsa mafuta m'thupi. Kusunga sangweji yanu yathanzi sikuyenera kukhala kotopetsa - kapena kuchepetsa zosankha zanu - ndi malangizo awa:
Zamasamba - Simungathe kukhala nazo zambiri pa sangweji yanu. Ndipotu, muyenera kuyikapo zowonjezera kuwonjezera masamba ochepa ku sangweji iliyonse yomwe mumapanga. Masamba akhoza kuwonjezera kapangidwe ndi zokometsera ku sangweji. Kuonjezerapo, zinyama zili ndi phytosterols ndi mankhwala ena abwino omwe angathandize kuchepetsa LDL cholesterol. Ngakhale letesi ndi phwetekere ndizowonjezera zomwe zimasankhidwa masangweji, pafupifupi masamba alionse akhoza kuwonjezeka ku sangweji.
Kusankha chinachake chosiyana pang'ono? Wonjezerani zowonjezera kapena sipinachi mmalo mwa letesi. M'malo mwa phwetekere, onjezerani nkhaka, kaloti, zitsamba zakuda, chidutswa cha avocado kapena anyezi ku sangweji yanu yotsatira. Chabwino, bwanji osawonjezera zonsezi?
Zipatso - Ngakhale kuti sizitchuka monga kusankha ngati nkhumba, zipatso zimatha kuwonjezera kuwamasamba ku sangweji yowonongeka - makamaka ngati mukufuna chinachake chokoma pang'ono.
Maapulo opundulidwa, cranberries yocheka, mphesa zosachepera, kapena zipatso za zipatso zimatha kupanga chokoma - ndi wathanzi - kuwonjezera pa sangweji yanu.
Zakudya - Kawirikawiri zimatengedwa monga gawo lofunika kwambiri la sangweji, nyama ikhoza kukhalanso yowonjezera yaikulu ya mafuta odzaza mafuta - omwe angapangitse zakudya zowonjezera ku sangweji ngati kudula kuli mafuta. Nyama ikhoza kuphatikizidwa mu chakudya chanu chodyetserako mafuta m'thupi mwachangu. Nazi njira zina zowonjezeretsa nyama m'sangweji yako, popanda kuwononga zakudya zamtundu wa cholesterol.
- Gwiritsani ntchito kudula - Zakudya zina sizikhala ndi mafuta ambiri, zomwe zingawapangitse kusankha bwino kusiyana ndi kudula mafuta. Yesetsani malangizo awa othandizira kusankha zakudya zowonda pa sangweji yanu.
- Onjezani nsomba mmalo - Nsomba ikhoza kukhala yabwino kwambiri, yowonjezera moyo wonjezerapo Kuonjezera ku sangweji. Salmon ndi tuna ali ndi mafuta omega-3 omwe angathandize kuti mtima wanu ukhale wathanzi komanso triglycerides yanu.
- Onjezerani nyama - Kuwonjezera nyemba kapena tofu ku sangweji yanu ikhoza kuonjezera zambiri ndi mapuloteni kwa zakudya zanu - popanda mafuta owonjezera.
Zakuchi - Tchizi zingakhale kasupe wabwino wa calcium - ndi mafuta odzaza. Pofunafuna tchizi kuti mupite ku sangweji yanu, yesetsani kusankha nkhuku zochepa mu mafuta ndi ma calories. Mwinanso, opanga ena ali ndi magawo ochepa a tchizi omwe alipo asanayambe kuchepetsa kuchepetsa zakudya.
Amafalikira
Sangweji ina imafalikira ikhoza kuwonjezera zokoma zambiri ku sangweji yanu - ndi ma calories ngati simusamala. Pofunafuna kufalitsa kuwonjezera ku sangweji yanu, nthawi zonse muyang'ane makalata anu okhudzana ndi shuga komanso mafuta okhutira. Zakudya zowonjezeka za sangweji ku sangweji yanu yathanzi ndizo:
- Viniga
- Msuwa
- Zonunkhira
- Mafuta a azitona
Kufalikira kwina kungakhale ndi shuga wochuluka kapena mafuta omwe angasokonezenso kudya kwabwino. Ngati mwasankha kugwiritsa ntchito njira zomwe zili pansipa, muzigwiritsa ntchito mochepa kapena kuyang'ana njira zochepa za mafuta:
- Mayonesi
- Ketchup
- Butter
- Zovala zokongola
Momwe mungapangire chakudya chokwanira, cholesterol chodyera sandwich ndi chopanda kupatsidwa zakudya zosiyanasiyana zathanzi. Kuphatikiza sangweji yanu ndi zinthu zathanzi sikungowonjezera chakudya chokoma komanso chodzaza - kudzathandizanso kuti mtima wanu ukhale wathanzi.
Zotsatira:
Whitney EN ndi SR Rolfes. Kumvetsa Zakudya Zakudya, 14. Kusindikiza kwa Wadsworth 2015.