Mankhwala kuchepetsa mafuta m'thupi m'magazi

Wasankha kuyamba moyo wathanzi ndipo chitani zomwezo, ndi kusankha chakudya? Ndikufuna kuchepetsa mafuta m'thupi mwanu? Iwo kalekale kudziwa chilichonse kuti mafuta zakudya kwezani magazi ochuluka mafuta m'thupi la munthu, koma si aliyense akudziwa chimene iwo yafupika. Ngati ndinu mbadwo Wotsirizira, kupeza izo pakali pano.

Tiyeni tiyambe ndi wosangalatsa. Kuchepetsa zili mafuta m'magazi ndi kofunika kudya zakudya zina lalikulu zedi. Iwo likukhalira kuti mulibe zakudya monga ndipo amavutika ndi njala, chakudya wonyong'onya ndi chakudya chochepa. Chinthu chachikulu si ntchito alipidwa zokoma ndi ochititsa koma mafuta ndi calorie lakosmstva. Ngati simukudziwa, ndidzatsegula inu chinsinsi kuti zakudya kuchepetsa mafuta m'thupi ndi tastier kwambiri ndiponso wosangalatsa kwambiri anthu afalitse mankhwala.

Kodi mtundu wa chakudya matsenga, kotero zotsatira zopindulitsa pa thupi la munthu? Asayansi apeza kuti ena mwa mankhwala amene amachepetsa mafuta - walnuts, mafuta nsomba, oat chinangwa flakes, ndi ena - pa nchito zake, mofanana ndi mankhwala apadera. Iwo zimathandizanso kuti kambiri wa mafuta m'thupi m'magazi.

Kwa anthu ndi okwera mafuta magazi chachikulu, yokondweretsa uthenga! Ndi yotsika mtengo ndi njira yabwino kuchiritsa thupi. Komanso, anthu ambiri kauntala mankhwala, monga iwo ndi zotsatira ambiri mbali.

Apa mmene ntchito mankhwala, kutsitsa mafuta m'thupi :

• prunes, kwambiri ndi chokoma wokoma, kuti ali zambiri antioxidants;
• pistachios, amondi, walnuts ndi hazelnuts m'munsi mafuta m'magazi chifukwa zili wambirimbiri monounsaturated mafuta zidulo. Koma kumbukirani kuti mtedza ndi mkulu mu zopatsa mphamvu;
• oatmeal: muli CHIKWANGWANI kuti amasonyeza mafuta m'thupi kudzera intestine, motero kutsitsa mlingo wake mu magazi 4%. Komanso kwambiri kupewa kudzimbidwa. Lonse tirigu mbewu monga chimanga komanso kukuthandizani polimbana ndi mafuta owonjezera;
• nyemba: likuvutika CHIKWANGWANI kupereka thupi ndi mavitamini ndi folic acid. Ngati tsiku lililonse inu ndi saladi wa nyemba, ngakhale zamzitini, patapita mwezi ndi theka la mafuta m'thupi m'magazi adzakhala ndichepe ndi 10%;
• pazipita malire mowa nyama ndi nsomba za m'nyanja, pa mwake, kuonjezera. Seaweed ndi bwino chimbudzi, kumatha poizoni m'thupi. Chicken, kalulu, Turkey - zakudya zonse izi kuchepetsa mafuta m'thupi, mungathe kudya iwo, koma popanda khungu;
• Kudya ndiwo zamasamba ndi zipatso. Beets, kiwi, mapeyala, kaloti, malalanje, mphesa ndi maapulo nkhondo yabwino ndi mafuta;
• mkaka - otsika mafuta yogurt, kanyumba tchizi ndi yogurt;
• mkate ndi ufa wa tiligu, oat masikono, mpunga, otsika kalasi;
• Zakumwa: tiyi wobiriwira, ofooka khofi, zipatso timadziti popanda shuga ndi madzi mchere;
• ndipo mangani ndi mowa, izo kwambiri kumawonjezera zili mafuta m'magazi ako.

Adzamenyana mafuta owonjezera si yapafupi. Muyenera choyamba dokotala anu, dietitian ndi ulamuliro wake kutsatira chakudya chimenechi.

Kumbukirani kuti mankhwala amenewa kuti kuchepetsa mafuta m'thupi m'magazi, sudzapereka zotsatira za matsenga (monga "anadya kamodzi - tingati mwezi"). Kukhala mawonekedwe ndi thanzi la thupi muyenera zonse kutsatira yeniyeni menyu, kulemera kulamulira thupi. Muyenera kuphunzira mmene kalekale asagwiritse zakudya zanu, kudya zakudya zosiyanasiyana, ndi kuphunzitsa nokha kwa thupi (osachepera kwa chiweruzo a).

Yendani zambiri ndipo kumbukirani kuti onse mosavuta ndipo mungathe kusintha kwambiri popanda mankhwala, makamaka ngati inu mukudziwa kuti imvera atherosclerosis. Kudya zakudya kuchepetsa mafuta m'thupi ndi wofuna moyo wathanzi.