Kodi tiyenera kusintha khitchini yanu kuti tichepetse cholesterol? (Zakudya Zochepa za Cholesterol)

Kodi dokotala anakuuzani kuti mulingo wa cholesterol m'thupi lanu ndi wokwera pang'ono? Kapena mwasankha kuchepetsa cholesterol yanu chifukwa mukufuna kukhala wathanzi? Mwina mwasankha kuchita masewera olimbitsa thupi abwino, kuchepetsa thupi pang'ono, ndikutsatira zakudya zopanda cholesterol yambiri. Ndi chisankho chabwino! Koma pali vuto laling'ono... Khitchini yanu ikadali yodzaza ndi zakudya zomwe mumakonda kudya, koma kodi sizothandiza thupi lanu?

Kotero, ndi nthawi yoti muwonetse khitchini yanu pang'ono. Musadandaule, izi sizikutanthauza kugwetsa makoma, kugula zipangizo zatsopano, kapena kupaka makabati. Tipanga kusintha kosavuta koma kothandiza kwambiri. Nayi zomwe akatswiri azakudya amanena. Choyamba, chotsani zakudya zambiri zosapatsa thanzi momwe mungathere. Kenako, mudzaze khitchini yanu ndi zakudya zopatsa thanzi m'malo mwake. Pomaliza, phunzirani momwe mungasungire ndikukonzera zakudya zopatsa thanzi. Tiyeni tiwone momwe tingachitire izi?

Choyamba, tiyeni tichotse mafuta 'oyipa' kukhitchini.

Nthawi zina, njira yosavuta yozolowera zakudya zopanda mafuta ambiri m'thupi ndiyo kuchotsa zakudya zosapatsa thanzi m'nyumba mwanu. Choncho tengani thumba lalikulu, tsegulani makabati, firiji, ndi mashelufu, ndikuyamba.

Choyamba, tiyenera kupeza mdani wamkulu. Ndiko kuti, zakudya zopangidwa ndi mafuta opangidwa ...

Mapaketi ambiri azakudya tsopano amafuna kuti chizindikiro cha zakudya chilembedwe kuti chilembe kuchuluka kwa mafuta osinthika. Koma ngati muli ndi mapaki akale a mabisiketi, makeke osakaniza, kapena margarine m'kabati yanu, yang'anani ngati ali ndi mawu oti "hydrogenated" kapena "partially hydrogenated" omwe ali pamndandanda wa zosakaniza. Ngati ali ndi mafuta osinthika, achotseni mosazengereza. Bungwe la American Heart Association limalimbikitsa kuti ma calories osapitirira 1% a tsiku ndi tsiku amachokera ku mafuta osinthika.

Tiyeni tisiye kubweretsa mafuta okhuta kunyumba.

Tangoganizani kuti simukuyenera kugula nyama yomaliza ya ng'ombe mu drawer ya nyama mufiriji kapena mkaka wonse womaliza m'nyumba. Mafuta okhuta ndi chinthu china chomwe chimawonjezera kuchuluka kwa cholesterol yoyipa (LDL).

Njira yabwino yochepetsera mafuta okhuta ndi kuchepetsa kudya zakudya zochokera ku nyama. Izi zikutanthauza zinthu monga ng'ombe, nkhumba, nyama yankhumba, ndi soseji. Ndi zinthu monga mkaka wonenepa, tchizi, ndi batala. M'malo mwake , idyani nkhuku, nsomba (monga mackerel, tuna), ndi nyemba (monga nsawawa, nyemba).Zolowerani zakudya zokhala ndi mapuloteni ochepa monga: Sankhani mkaka ndi yogati wopanda mafuta ambiri.

Tiyeni tidzaze khitchini ndi mafuta othandiza mtima

Chimodzi mwa zinsinsi zazikulu za zakudya zokhala ndi mafuta ochepa m'thupi ndikusintha mafuta oipa ndi mafuta abwino. Tiyeni timvetse mafuta awa mwachidule.

Tiyeni tiyambe kudya tirigu wopatsa thanzi m'malo mwa buledi woyera ndi mpunga woyera.

Buledi woyera, pasitala wopangidwa ndi ufa woyera, makeke, ndi makeke ambiri ndi zakudya zochepa kwambiri. Zingakhalenso ndi mafuta opangidwa ndi trans kapena mafuta okhuta.

M'malo mwake, gulani zinthu zopangidwa ndi tirigu wathunthu kapena ufa wake.

Mwachitsanzo, oats, mpunga wofiirira, ufa wa atta, urad dal, ndi barele. Izi zingakuthandizeni kuchepetsa cholesterol yanu m'njira zingapo.

• Choyamba, mbewu izi zilibe cholesterol kapena mafuta okhuta.
• Kachiwiri, zinthu monga oats zimakhala ndi ulusi wambiri wosungunuka. Ulusi uwu umathandizadi kumangirira cholesterol ndikuichotsa m'thupi.
• Ndipo zakudya zomwe zili m'magawo amenewa ndi zabwino kwambiri pamtima panu (ndi ziwalo zina za thupi lanu). Zakudya zosakaniza za carbohydrate zidzakuthandizani kukhala ndi mphamvu tsiku lonse.
• Ulusi umakuthandizani kumva kukhuta kwa nthawi yayitali, zomwe zimathandiza kuti musiye kudya zakudya zophikidwa pafupipafupi.

Tiyeni tikonze ndiwo zamasamba ndi zipatso m'njira yoti zikhale zosavuta kudya.

Tsukani kabati ya ndiwo zamasamba mufiriji yanu ndipo mudzaze ndi ndiwo zamasamba ndi zipatso zosiyanasiyana. Ndiwo zamasamba ndi zipatso zilinso ndi ulusi wosungunuka womwe tatchula kale, komanso michere yotchedwa phytochemicals yomwe imathandiza kupewa matenda a mtima.

Koma kungobweretsa izi n’kuziika mufiriji sikokwanira. Tiyenera kuzikonza m’njira yoti zikhale zosavuta kuzidya.

Choncho, dulani ndiwo zamasamba (monga kaloti, nkhaka) ndi zipatso (monga mango, mapapaya, chinanazi) pasadakhale, ziikeni m'zidebe zopanda mpweya, ndipo zisungeni mufiriji. Kuti muzitha kuzitenga nthawi iliyonse mukamva njala. Komanso, ikani zipatso monga maapulo ndi mapeyala mumtanga wokongola patebulo lodyera. Mukaziona, mukumva ngati mukufuna kudya zambiri.

Tiyeni tipange khitchini yomwe imapangitsa kuphika ndi kusamalira dimba kukhala kosavuta komanso kosangalatsa.

Ngati khitchini yanu ndi yoyera, yokonzedwa bwino, komanso yokongola, mudzakhala ngati mukuphika kukhitchini. Kenako mudzadya zochepa ku sitolo yogulitsira zakudya komanso chakudya chofulumira.

• Khalani ndi zida zabwino: Ngati muli ndi poto yosamatirira, mutha kuphika ndi batala ndi mafuta ochepa. Ngati muli ndi mipeni yabwino komanso yakuthwa, kudula ndiwo zamasamba sikudzakhala ntchito yovuta. Ngati muli ndi chotenthetsera nthunzi, mutha kuwiritsa ndiwo zamasamba popanda mafuta.
• Sungani khitchini yanu kukhala yaukhondo:Sungani mabotolo anu okometsera mwadongosolo. Mwanjira imeneyi, mutha kuphika chakudya chokoma popanda kugwiritsa ntchito sosi zambiri zamafuta. Sungani zotengera zanu za pulasitiki mwadongosolo. Mwanjira imeneyi, zimakhala zosavuta kuphika chakudya chopatsa thanzi ndikuchiyika mufiriji.
• Pangani malo oti mudyere limodzi: Chotsani zinthu zosafunikira kukhitchini ndi patebulo lodyera, ndipo pangani malo omwe banja lonse lingakhale pamodzi, kukambirana, ndikusangalala ndi chakudya. Izi zidzaletsanso anthu kutenga chakudya m'makabati ndi m'firiji.

Yesani kusintha pang'ono kumeneku kukhitchini yanu. Kudzakhala ndalama zabwino kwambiri pa kuchuluka kwa cholesterol m'thupi lanu, komanso thanzi la banja lanu lonse. Ngati mukufuna kudziwa zambiri za izi, musaiwale kulankhula ndi dokotala wa banja lanu.