Zakudya zabwino ndi cholesterol

Zida zonse zili ndi zinthu zothandiza kapena zovulaza, kotero ndizofunika kuti muzindikire zomwe zikukulowetsani mu mbale. Anthu omwe ali ndi cholesterol ambiri m'matupi awo amakhala ndi chiopsezo choti adwale, chifukwa izi zimamangirira kumakoma a zotengerazo, zomwe zimapangitsa kuti thupi likhale ndi matenda a atherosclerosis. Kaŵirikaŵiri ndizoopseza matenda a sitiroko, matenda a mtima, ndipo ukalamba umakhala wofulumira komanso wosasinthika. Pofuna kuteteza maonekedwe a matendawa, choncho chifukwa cha mitsempha yapamwamba ya mafuta m'thupi, ndiyenera kutsatira malamulo ophweka.

Zingatheke ndi ziti?

Chakudya chokwanira cholesterol chiyenera kukhala chokwanira momwe zingathere. Koma choyamba, ndikofunika kuchepetsa kudya kwa mafuta mwa magawo atatu, zomwe zikutanthauza kuti ndi nthawi yokana kapena kuletsa kudya chakudya cha nyama. Zakudya zonona zonona, zonona, mkaka, tchizi - zonsezi ziyenera kukhala zochepa kwambiri mu mafuta kapena zowonongeka. Buluu liyenera kusatulutsidwa, komanso zakudya zina za azitona, zomwe zimathandiza kuchepetsa mlingo wa kolesterolo m'magazi.

Chakudya cha cholesterol chokwanira chimaphatikizapo nyama yokhala ndi nyama, wotsamira. Muyenera kusiya nkhumba ndi mafuta aliwonse, ndipo ndibwino kuti mutengepo ndi mbalame (Turkey). Ngati mukufuna mazira, perekani mapuloteni, perekani khofi. Ngati simulandira mankhwala opweteketsa kunja kwa zakudya, phunzirani momwe mungawagwiritsire ntchito molondola ndi ena, komanso muzikonzekera bwino.

Kodi maziko a cholesterol ndi otani?

Ngati mukufuna kuchepetsa mlingo wa cholesterol m'magazi, muyenera kusinthana ndi zakudya zabwino, zomwe zimakhala ndi mbale zophika komanso zophika. Ndipotu, chilichonse chimene mumadya chiyenera kukhala chopanda pake. Kuphatikiza pa zinthu zomwe zili ndi kuchepa kwa mankhwalawa, ziyenera kuphatikizapo zakudya ndi zomwe zimapangitsa kuchepa kwake. Mndandanda uwu: mphesa, beets, dzungu, biringanya, avocado mu mawonekedwe opaka ndi omaliza. Mukhoza kupanga juzi, kuphika, mphodza, mulimonsemo iwo adzawonjezera mphamvu ya zakudya zanu.

Kudya mu mitsempha yapamwamba ya magazi

Musanayambe kudya, kumbukirani kuti muyenera kulingalira kuchuluka kwa mapuloteni a nyama zomwe mumadya. Zonse chifukwa thupi lathu limatulutsa 80 peresenti ya cholesterol, ndipo 20% otsalira timayenera kupeza chakudya. Ngati tadya zina zambiri, timakhala ndi vuto, ngati sitingakwanitse - chiwindi chimayamba kubereka. Chifukwa chake, insulini yambiri imatulutsidwa, yomwe imayambitsanso kudwala. Kwenikweni, ndicho chifukwa chake ndikofunikira kuyang'anira zakudya zanu ndi kusunga zinthu zonse zofunika.

Menyu ndi cholesterol

Ngati mupeza kuti mkhalidwe wa mitsempha yanu ikuchepa, muyenera kutenga chakudya choyenera, ndikuwunikira kuti mukhale oyenera. Tikukupatsani mtolo woyenera, womwe udzawone zomwe zili ndi kolesterolini kuti mukhale ndi thanzi labwino.

Kudya ndi cholesterol. Menyu yamakono kwa masiku asanu.

Tsiku Loyamba

• Kwa kadzutsa, mungadye mikate iwiri ya tchizi ndi kumwa madzi a lalanje. Makamaka madzi amatsindikizidwa mwatsopano.
• Pa kadzutsa lachiwiri, konzekerani saladi ya masamba.
• Chakudya chamasana, tsabola wokoma ndi abwino, omwe angapangidwe ndi nkhuku ndi mpunga.
• Pakatikatikati mwa m'mawa, idyani magawo angapo a mkate omwe ndi tirigu wambiri mu kampani ndi kagawo kakang'ono ka tchizi. Mukhoza kuwonjezera zonsezi ndi apulo imodzi.
• Kudya, kuphika supu ya masamba. Mukhoza kuwonjezera supuni imodzi ya mafuta obiriwira otsika kwambiri.

Tsiku lachiwiri

• Ndibwino kuyamba tsiku ndi saladi ya masamba.
• Kwa kadzutsa kachiwiri, idyani zipatso zamtengo wapatali.
• Chakudya chamasana, kuphika magalamu 150 a nyama yankhumba ndi mpunga pang'ono.
• Ndibwino kuti mudzazidzaze ndi kanyumba kakang'ono ka mafuta.
• Kudya chakudya cha magalamu 170 a curd casserole ndikwanira.

Tsiku Lachitatu

• Chakudya cham'mawa - omelet kuchokera mazira awiri
• Chakudya cham'mawa chachiwiri ndi saladi ya masamba ndi magawo angapo a mkate ndi kupanikizana. Mkate ndi bwino kutenga mbewu zonse.
• Chakudya - msuzi wa masamba ndi saladi wa ndiwo zamasamba ndi brynza.
• Chotupitsa - oatmeal kapena muesli ndi wathanzi, weniweni yogurt.
• Chakudya - nsomba yophika kapena yophika.

Tsiku lachinayi

• Chakudya cham'mawa, konzekerani phala wothandiza pamatope ndi dzungu.
• Chakudya cham'mawa chimakhala chosavuta, choncho imwani kapu yamadzi.
• Podya chakudya chamadzulo, idyani pilaf ndi nkhuku ndi ndiwo zamasamba, ndipo muyidye ndi saladi ya masamba.
• Nthata imodzi ndi yokwanira chotupitsa.
• Chakudya chimakhala chosavuta, koma chokhutiritsa. Konzani ndiwo zamasamba.

Tsiku lachisanu

• Idye chakudya cham'mawa ndi chakudya cha mapuloteni - kanyumba kakang'ono kamene kadzakhala ndi kirimu wowawasa. Komanso imwani madzi atsopano a orange.
• Kwa kadzutsa lachiwiri, idyani zipatso - apulo kapena persimmon, idzakhala yabwino kwambiri.
• Chakudya chamasana, kuphika msuzi wa masamba ndi tchizi, ndipo wachiwiri adye chidutswa cha ng'ombe yophika kapena yophika.
• Saladi yabwino ndi saladi ya masamba.
• Kudya chakudya, kuphika pasitala ndi kuwapaka ndi tchizi ndi nkhuku.

Monga momwe mukuonera, zakudya ndi mkulu wa cholesterol ndizovuta komanso zogwirizana. Mukutsimikizika kuti musadye njala, ndipo thupi lanu lidzapeza kuchuluka kwa zakudya zamtundu uliwonse tsiku lililonse. M'masiku ochepa chabe mudzamva mpumulo waukulu, mphamvu yaikulu. Yesetsani kuti zakudya izi zizichitika mmoyo mwanu, osati kokha cholesterol, koma nthawi zonse zimakuperekeza.