Zinsinsi 12 Zophikira Zomwe Zimathandiza Kuchepetsa Cholesterol (Malangizo Ophikira Ochepetsa Cholesterol)

Cholesterol ndi vuto kwa anthu ambiri. Makamaka cholesterol 'yoipa' m'magazi, yomwe ndi LDL cholesterol (LDL Cholesterol) . Koma kodi mukudziwa kuti mutha kuwongolera vutoli kwambiri ndi kusintha pang'ono momwe mumaphikira chakudya chanu cha tsiku ndi tsiku? Lero tikambirana za malangizo 12 osavuta awa omwe angathandize mtima wanu pamene mukudya mokoma. Izi ndizosavuta kuwonjezera pa moyo wanu watsiku ndi tsiku.

1. Gwiritsani ntchito tirigu wonse m'malo mwa mpunga woyera ndi buledi.

Kodi tiyenera kusintha mpunga woyera ndi buledi woyera womwe timadya tsiku lililonse? Mukaphika mpunga, sankhani china chake monga mpunga wofiirira kapena mpunga wofiira wosaphika . Ngati mudya buledi, sankhani buledi wopangidwa kuchokera ku buledi wa kurakkan kapena ufa wa atta. Chakudyachi chili ndi mtundu wa ulusi wosungunuka . Izi zimathandiza kwambiri kuchepetsa cholesterol. Ma oats ndi barele ndi zakudya zabwino komanso zokhala ndi ulusi wambiri. Kodi zingakhale bwino bwanji mutapanga oatmeal kadzutsa?

2. Mafuta abwino a mtima m'malo mwa batala ndi margarine

Tiyeni tisiye chizolowezi chogwiritsa ntchito batala, margarine, kapena mafuta ambiri pophika. Mukakazinga ndiwo zamasamba, mutha kugwiritsa ntchito mafuta monga azitona kapena mafuta a canola. Koma kumbukirani, ngakhale awa ndi mafuta abwino, muyenera kugwiritsa ntchito ochepa kwambiri . Ngati mungathe kumaliza ntchito ndi supuni imodzi kapena ziwiri, ndizokwanira. Ngati mugwiritsa ntchito mafuta a kokonati, chepetsani kukazinga kwambiri momwe mungathere.

3. Ngati mudya nyama, sankhani nyama yodulidwa yokhala ndi mafuta ochepa.

Ngati mumakonda kudya nyama, samalani pang'ono mukamagula nyama kusitolo. Sankhani zidutswa za nyama zomwe sizili ndi mafuta ambiri . Ngati mukugula ng'ombe, zidutswa monga sirloin ndi zozungulira ndizabwino, ndipo ngati mukugula nkhumba, zidutswa monga tenderloin ndizabwino. Pa nkhuku, bere ndi labwino kwambiri. Musanaphike nyama, dulani mafuta oyera omwe akuwoneka . Kusinthaku pang'ono kungachepetse kwambiri kuchuluka kwa mafuta osafunikira omwe amalowa m'thupi lanu.

Makhalidwe abwino ndi oipa - mwachidule

Onani kapepala aka kuti mudziwe zambiri za zomwe takambirana kumene.

4. Kodi tiyenera kusintha momwe timaphikira?

Kukazinga kwambiri ndiye chifukwa chachikulu cha kuchuluka kwa mafuta m'thupi. Choncho tiyeni tisinthe njira zathu zophikira pang'ono.

• Kuphika: Yesani kuphika zinthu monga nsomba ndi nkhuku.
• Chowotcha: Mukawotcha nyama, mafuta omwe ali mmenemo amasungunuka ndi kutsika. Ndizabwino kwambiri.
• Nthunzi: Kuphika nthunzi ndiyo njira yabwino kwambiri yophikira zinthu monga ndiwo zamasamba ndi nsomba.
• Kuwotcha: Kuwotcha zinthu monga ndiwo zamasamba ndi nyama mu uvuni kumazipangitsa kukhala zokoma popanda kufunikira mafuta ena.

5. Chotsani khungu la nkhuku.

Ichi ndi chinthu chosavuta kwambiri.Musanaphike nkhuku, onetsetsani kuti mwachotsa khungu lonse. Khungu limakhala ndi mafuta ambiri mu nkhuku. Ngati mukuganiza kuti nyamayo idzakhala youma ikaphikidwa popanda khungu, ikani vinyo pang'ono, madzi a mandimu, kapena msuzi wa adyo ndi ginger.

6. Chotsani mafuta mu msuzi.

Mukaphika nyama yokazinga kapena china chake monga msuzi wochokera ku mkaka, musiyeni iphike pang'ono. Mudzawona mafuta akuyandama pamwamba. Chotsani pang'onopang'ono ndi supuni. Mwanjira imeneyi mutha kuchepetsa mafuta osafunikira omwe amathera muzakudya.

7. Tiyeni tipewe dzira la mazira kwa kanthawi.

Mazira ndi gwero labwino la mapuloteni. Komabe, cholesterol mu dzira pafupifupi yonse imakhala mu yolk . Chifukwa chake, ngati muli ndi vuto la cholesterol, ndibwino kudya mazira oyera okha. Ngati mukupanga omelet, gwiritsani ntchito mazira oyera okha ochokera ku mazira awiri m'malo mwa dzira limodzi lonse.

8. Gwiritsani ntchito zipatso m'malo mwa mafuta pophika.

Ngati ndinu munthu amene amaphika makeke ndi ma muffin kunyumba, ili ndi langizo labwino kwambiri. M'malo mowonjezera mafuta kapena batala ku keke yanu, yesani kuwonjezera nthochi zophikidwa mofanana. Kapena mungagwiritse ntchito applesauce kapena dzungu lophikidwa. Kukoma kwake sikudzasintha, ndipo khalidwe lake lidzakhala labwino kwambiri.

9. Mkaka Wopanda Mafuta Ambiri

Tonsefe timakonda mkaka, yogati, ndi tchizi. Koma posankha izi, sankhani zomwe zalembedwa kuti 'mafuta ochepa' kapena 'zopanda mafuta.' Gwiritsani ntchito mkaka wopanda mafuta m'malo mwa mkaka wa full cream. Kusinthaku pang'ono kungapangitse kusiyana kwakukulu pa kuchuluka kwa cholesterol m'thupi lanu.

10. Onjezani mtedza pazakudya zanu

Simuyenera kudya nyama kapena nsomba kuti mupeze mapuloteni. Nandolo, nandolo, nyemba zobiriwira, soya, ndi nyemba , zomwe zimapezeka m'dziko lathu, ndi zabwino kwambiri pamtima, zimakhala ndi mapuloteni ambiri, ndipo zimathandiza kuchepetsa cholesterol. Onjezani china chonga ichi ku chakudya chanu chachikulu m'malo mwa nyama masiku osachepera awiri pa sabata.

11. Tiyeni tisinthe mbale za nyama

Ngati n'kovuta kusiya kudya nyama yofiira kotheratu, yesani kusintha momwe mumaikonzera. Mwachitsanzo, mukamapanga ma meatball, onjezerani oats ophikidwa m'malo mwa buckwheat pamodzi ndi nyamayo. Izi zidzawonjezera zakudya ndikuchepetsa chiopsezo cha cholesterol.

12. Phikani kwa sabata isanafike

Pamene sabata ikuyamba, tengani nthawi yopuma kuti muphike mpunga wa chimanga, nyemba zobiriwira, ndi nyemba zobiriwira ndikuziyika mufiriji. Kenako, mukafika kunyumba kuchokera kuntchito masiku a sabata ndipo mukufuna kuphika chakudya mwachangu, mutha kuziwonjezera mwachangu mu saladi kapena supu. Izi ndi zabwino kwambiri pa moyo wotanganidwa komanso ndalama zabwino pa thanzi lanu.

Kutsatira malangizo awa kungawoneke kovuta poyamba. Koma mukayamba kugwiritsa ntchito zizolowezi izi pang'onopang'ono m'moyo wanu, mudzapeza kuti zidzakuthandizani kulamulira kuchuluka kwa cholesterol m'thupi lanu komanso kukhala ndi mtima wathanzi. Ngati mukufuna kudziwa zambiri za izi, musaiwale kufunsa dokotala wanu kuti akupatseni upangiri.