Chakudya choyenera cha mitsempha ya magazi
Chakudyacho chiyenera kukhala chowotcha kapena chophika. Sankhani nyama kuchokera ku nyama, popanda khungu. Pakhungu palibe ntchito, koma kuvulaza kwambiri. Kawirikawiri amapezeka pa tebulo ayenera kukhala nsomba.
Muyenera kukonda kudya phala: oatmeal, semolina ndi buckwheat. Mmalo mwa mafuta okongola kwa ife, muyenera kugwiritsa ntchito mafuta a maolivi. Idyani nyemba ndi mtedza. Zonsezi zili ndi zakudya zambiri. Kwa mapangidwe a minofu, mapuloteni amafunika, omwe ali mu nyemba zambiri, mtedza, nyemba.
Kuonjezera kutsika ndi kulimbitsa ziwiya, nkofunika kumvetsera kwambiri mavitamini. Ndipo makamaka vitamini P omwe pamodzi ndi ascorbic asidi akhoza kulimbitsa makoma a zitsulo, amachepetsa kupukuta kwawo. Izi zikhoza kupezeka ngati mutadya magalamu 400 a zipatso ndi ndiwo zamasamba tsiku ndi tsiku.
Idyani adyo, anyezi, biringanya. Mudzachita ntchito yaikulu kwa thupi lanu ngati mumakonda kumwa zakumwa zazitsamba ndi zipatso tsiku ndi tsiku.
Zothandiza pa Zida
Vuto lalikulu mitsempha ya magazi ndi kuyesa kupanikizika, makamaka kosatha. Mwachidziwikire, kuchuluka kwa cholesterol kumakhala kovulaza, kuphatikizapo adrenaline n'koopsa kwambiri ndipo ndi hormone ya nkhawa. Ndi adrenaline yomwe ingayambitse njirayi, chifukwa cha iwo m'kati mwa zotengera za cholesterol zimayikidwa, kuwala kwao kumakhala kocheperachepera ndipo kusungunuka kwa ziwiya kumakula.
Kuti ziwiya zikhale zathanzi, muyenera kuchepetsa nkhawa pamoyo wanu. Ndikofunika kudziwa kuti mavuto ndi zovuta zilizonse sizothandiza kuti ukalamba musanafike nthawi ndikudwala chifukwa cha iwo. Chofunika kwambiri kuti ziwiya zikhale zathanzi ndizoyenera kudya.
Izi sizikutanthauza kuti muyenera kusiya zakudya za mafuta, chifukwa ndi zofunika kwa thupi lanu. Koma anthu okalamba amafunika kudya zakudya zochepa, kudya nyama yowonda komanso osadya tsiku lililonse. Musataye kwathunthu nyama, chifukwa nyamayi imakhala ndi mapuloteni omwe ali ndi amino acid, ndipo amabwera ndi chakudya chokha.
Chakudya chiyenera kuphikidwa, chowongolera kapena chowongolera. Mbalame yabwino kwambiri yomwe ilibe khungu, imayenera kuchotsedwa ndi mafuta osakaniza, ndipo nsomba imathandizanso. Kuchokera pa pates, kusuta, sausages ndi bwino kusiya kwathunthu, ndi bwino kudya nyama. Tchizi chambiri (45-50%) chiyenera kuchepetsedwa kuti chikhale chochepa, choyenera chiyenera kuperekedwa ku sukulu zoterezi, zomwe mafuta sangapitirire 5%. Saladi ndi tirigu sayenera kudzazidwa ndi mafuta, koma makamaka mafuta.
Anthu okalamba amakonda kudya pies, muffins, buns. Ndi bwino kuletsa zakudya zamagetsi ndi zakudya zamabotolo kapena kuzisiya, chifukwa zili ndi kirimu wambiri, batala, margarine. Kwa thanzi, shuga wambiri mu kuphika ndi owopsa. Ndibwino kuti muwabwezeretse zipatso ndi zipatso zamtengo wapatali, walnuts ndi uchi.
Pankhani ya mtedza, mbewu, tirigu, zipatso, ndiwo zamasamba, pali mlengalenga. Musati mudzikane nokha chirichonse, kusangalala ndi zomwe inu mukufuna. Ndi bwino kudya zakudya zosiyana, monga chimanga, balere, mpunga, buckwheat, oatmeal, amachepetsa mlingo wa cholesterol, ali ndi zinthu zambiri zothandiza.
Mu zakudyazo muli soya, nyemba, nandolo. Iwo ali ndi mapuloteni, omwe amapereka thupi ndi mchere ndikuchotsa cholesterol.
Mankhwalawa amakhala ndi zinthu zogwira ntchito, amachotsa mafuta ochulukirapo m'zotengera ndi thupi. Chotsani bwino kubwezeretsa zotupa ndikuyeretsa zotengera za adyo ndi anyezi. Makoma a zombo amalimbitsa nkhaka.
Zipatso, mukhoza kulangiza mphesa, zimakonza mlingo wa kolesterolini, zimathandiza mnyamata wa mitsempha, zimachepetsa. Chokeberry, wakuda ndi wofiira currant normalizes mafuta metabolism, kotero izi zipatso zabwino kuchiza ndi kupewa atherosclerosis wa zombo. Anthu okalamba amafunika kudya maapulo chaka chonse, amamwa mafuta ocheperapo, amachotsa mafuta ambiri m'thupi, komanso amachititsa kuti thupi likhale lochepa.
Sizingatheke kuti mudye zipatso ndi ndiwo zamasamba zokwanira, choncho muyenera kumwa zamaluwa, zipatso ndi zitsamba.
Tsopano tikudziwa momwe tingadye chakudya cholondola chothandizira mitsempha yanu. Tsatirani malangizo awa, ndiyeno mukhoza kulimbitsa mitsempha yanu.