Asayansi a kale anapeza kuti chiuno cha akazi opitirira masentimita makumi asanu ndi atatu ndi njira yeniyeni ya matenda a shuga, atherosclerosis, matenda a mtima ndi zinthu zina zosasangalatsa. Izi zimachitika chifukwa chotchedwa cholesterol chotchedwa "choipa" chimaikidwa m'chigawo cha m'chiuno, chomwecho chimawongolera zida za mitsuko (pamene phokoso la amayi mumakhala ndi chizindikiro cha cholesterol "chabwino" m'thupi). Choncho, ngati m'chiuno mwanu mulibe ungwiro, ndiye kuti mufunika kudziwa momwe mungatetezere kulemera m'chiuno.
Mfundo zoyambirira za zakudya
Mfundo zazikuluzikulu za zakudya kwa iwo amene akufuna kukhala ndi chifuwa chophweka ndizosavuta. Ndikoyenera kutulutsa mafuta ozizira mofulumira komanso mafuta "oipa" kuchokera ku zakudya, koma payenera kukhala ndi zowonjezera ndi zamadzimadzi mu zakudya zanu za tsiku ndi tsiku. Choncho, panthawi ya zakudya, kapena bwino kwamuyaya, ngati simukufuna kuwononga zonse zomwe mukuchita, muyenera kusiya msuzi, maswiti, muffin, pastas, maswiti, mowa, mankhwala osakaniza, zipatso zokoma, mavitamini, mafuta, mkaka, mafuta a mkaka, ngakhale mbatata. Ndipo, ndithudi, mdani wamkulu wa ziwerengero zonse - chakudya chokhazikika.
Maziko a zakudya
Maziko a zakudya zanu ayenera kukhala: osakhala wathanga (saladi yabwino ndi mafuta ochepa ndi mandimu), mkaka wopanda mafuta wosaphika ndi mkaka wowawasa, nyama yowonda, nkhuku zopanda khungu m'malo owiritsa, koma nsomba ndi mafuta. Mu masabata awiri oyambirira a zakudya, ndi bwino kukana ngakhale mbewu, nyemba ndi kuchepetsa kuchuluka kwa zipatso.
Mu masabata awiri oyambirira a zakudya zanu, thupi lanu liyenera kusintha kuchokera ku "kuteteza mafuta" ku boma la "mafuta oyaka". Ngati mutawona chakudya choyenera ndikugwirizanitsa thupi, ndiye kuti mkati mwa masabata awiri mukhoza kutaya makilogalamu atatu mpaka asanu. Chinthu chachikulu sichiposa, chifukwa ntchito yanu sikuti mukhale ndi njala nokha, koma kuika m'chiuno mwanu.
Mukatha kulemera makilogalamu 3-5, mukhoza kuyamba pang'onopang'ono kudya zakudya zopatsa mafuta, mafuta ochepa kwambiri, nyemba, koma pang'onopang'ono mpaka mufike kulemera kwake. Pambuyo pake, muyenera kungokhala ndi chikhalidwe chanu.
Mankhwala omwe amathandiza kuchepetsa thupi m'chiuno
Zakudya zina zimapangitsa mafuta kutentha m'chiuno. Nawo mndandanda wawo.
- Mkate umaphwanya thupi ndi fiber, B mavitamini ndi mapuloteni. Zimathandiza osati kuchepetsa kulemera, komanso kuonetsetsa kuti cholesterol ndi kagayidwe kake kamakhala bwino. Chinthu chachikulu - musagwirizane nazo, tsiku ndikwanira kudya masentimita 50 a mkate.
- Mafuta a zamasamba - apatseni maolivi kapena chimanga, ali ndi mafuta abwino omwe sali pamimba, koma mosiyana - kuthandizira kuchepetsa mafuta.
- nyama yophika mafuta, nkhuku zopanda khungu, mkaka wamakono - zidzakwaniritsa thupi lanu ndi mapuloteni ndipo zimapangitsa kuti muzimva bwino, musadwale kwambiri m'mimba.
- Nsomba zonenepa - musalole kuti mawu akuti "mafuta" asokoneze inu, ali ndi Omega-3 acids, omwe sangathe kusinthika kuti akhale ndi thupi lokhazikika. Kuphatikiza apo, amathandiza dongosolo lanu la mitsempha kuthana ndi nkhawa, ndipo makamaka ndi chimodzi mwa zifukwa za mafuta m'mimba.
- Zipatso za citrus zili ndi vitamini C, zomwe zimayeretsa magazi, sizilola kuti cholesterol chiyike m'ziwiyazo.
Kuwonjezera apo, yesetsani kumamwa madzi ambiri, moledzera m'mawa popanda chopanda madzi madzi amatsuka thupi lanu ndikuthandizani kuchepetsa kukhudzidwa ndi njala, choncho kuchepetsa chiopsezo chodyera.
Ndipo, ndithudi, kuyeretsa mmimba ndi kofunika ndi kuthandizidwa ndi kuchitidwa kwapadera pamimba pamimba, pamimba.