Kodi muli ndi cholinga chachikulu chochepetsa thupi? Nthawi zina, mukakhala ndi makilogalamu ochepa oti muchepetse thupi, ndi zachilendo kumva mantha pang'ono komanso kukhumudwa, "O, ndingachite bwanji izi?" Koma musadandaule. Tiyeni titenge ulendowu pang'onopang'ono. Tiyeni tiyambe ndi cholinga chaching'ono chomwe mungachikwaniritse mwachangu ndipo chidzakubweretserani chisangalalo chachikulu. Tangoganizirani momwe thanzi lanu lingakhalire labwino ngati mungachepetse 5% ya kulemera kwanu konse nthawi zonse . Kusintha pang'ono kumeneku kungachepetse kwambiri chiopsezo chanu chotenga matenda akuluakulu monga matenda a mtima ndi sitiroko.
Chimachitika ndi chiyani m'thupi lanu mukataya 5% ya kulemera kwanu
Mukachepetsa thupi pang'ono, mwachitsanzo 5%, zimakhudza kwambiri zinthu izi m'magazi mwanu. Izi ndi zinthu zomwe mumaziona mu lipoti lanu la Lipid Profile.
| Gawo la magazi | Kusintha kwabwino komwe kukuchitika |
|---|---|
| Triglycerides | Imachepa ndi pafupifupi 20% . Kuwonjezeka kwa izi kumavulaza kwambiri mtima. |
| Cholesterol ya LDL ("choipa" cholesterol) | Imachepa ndi pafupifupi 15% . Izi ndi zomwe zimayikidwa m'mitsempha yamagazi ndikuyitseka. |
| Cholesterol ya HDL ("yabwino" cholesterol) | Imawonjezeka ndi pafupifupi 8% . Izi zimathandizadi kuchotsa cholesterol yoyipa ndikuyeretsa mitsempha yamagazi. |
Mukuona? Zotsatira zake ndi zazikulu kwambiri ndi khama pang'ono. Tiyeni tikambirane njira zosavuta komanso zosavuta zokuthandizani kukwaniritsa cholinga ichi.
Kodi tiyambe lero? Yambani ndi zinthu zitatu izi.
Zinthu zitatu zomwe mukuona kuti ndi zosavuta kuchitaSankhani. Musamavutike kwambiri poyesa kuchita chilichonse nthawi imodzi. Pitirizani kuchita zitatu zomwe mwasankha kwa milungu iwiri ndipo chitani chizolowezi. Mukapambana, mudzamva kudzidalira kwambiri komanso kulimbikitsidwa. Kenako sankhani zinthu zina zitatu zatsopano ndikuchitanso. Mwanjira imeneyi, n'zosavuta kuziwonjezera pang'onopang'ono pamoyo wanu.
1. Zolowerani kuphika kunyumba.
Iyi ikhoza kukhala njira yoyamba yabwino kwambiri yochepetsera thupi. Mukayamba kudya chakudya chophikidwa kunyumba m'malo modya chakudya chogulitsidwa m'sitolo, makamaka mpunga wokazinga ndi mpunga wokazinga, mudzazindikira kusiyana kwake. Chifukwa mafuta, shuga, mchere ndi zokometsera zingati zomwe zimawonjezeredwa ku chakudya chogulitsidwa m'sitolo popanda ife kuzindikira? Kunyumba, tikhoza kuphika chakudya chopatsa thanzi komanso chokoma ndi mafuta ochepa .
2. Samalani ndi zomwe mumamwa.
Kusiya zakumwa zokhala ndi shuga (ma soda ogulidwa m'sitolo, zakumwa zina za zipatso zopakidwa m'matumba) ndi njira yabwino yochepetsera thupi. Ngati mwatopa ndi kumwa madzi okha, yesani kusintha pang'ono. Onjezani chidutswa chimodzi kapena ziwiri za laimu, masamba angapo a timbewu ta ...
3. Chepetsani kuchuluka kwa nthawi zomwe mumadya zakudya zotsekemera
Mosadziwa, chimodzi mwa zifukwa zazikulu zomwe timaonda ndi kudya zakudya zotsekemera kwambiri. Makamaka titadya chakudya chamadzulo. Yesani kuchepetsa zinthu monga ma waffle, milkshakes, ndi ayisikilimu kukhala tsiku limodzi pa sabata m'malo mozidya tsiku lililonse. Zimenezo zipangitsa kusiyana kwakukulu.
Mwachidule, si zomwe mumadya, koma momwe mumadyera komanso kangati.
4. Sinthani momwe mumagawira mbale
Dzazani theka la mbale yanu ndi ndiwo zamasamba ndi ndiwo zamasamba . Izi zikutanthauza kuti muonetsetse kuti muli ndi chakudya monga saladi, stir-fry, kapena ndiwo zamasamba zophikidwa ndi nthunzi. Chepetsani kuchuluka kwa chakudya monga mpunga ndikudya ndiwo zamasamba zambiri. Mwanjira imeneyi, mudzamva kukhuta ndipo thupi lanu lidzalandira ma calories ochepa osafunikira.
5. Ganizirani za zokhwasula-khwasula
Nthawi zambiri timagula paketi yayikulu ya mabisiketi kapena paketi ya mtedza wa cashew ndipo timadya zonse tikuonera TV. M'malo mwake, ngakhale mutagula paketi yayikulu, igawani m'mapaketi ang'onoang'ono kapena matumba . Idyani paketi imodzi yaying'ono nthawi imodzi. Kafukufuku wapeza kuti anthu omwe amagwiritsa ntchito matumba odzaza ndi ma calories 100 mwanjira imeneyi amadya pafupifupi theka la ma calories poyerekeza ndi omwe amadya kuchokera pa paketi yayikulu.
6. Sankhani nsomba m'malo mwa nyama.
Chepetsani kuchuluka kwa nthawi zomwe mumadya nyama pa sabata ndipo onjezerani nsomba muzakudya zanu. Yesetsani kudya nsomba osachepera kasanu kapena kasanu ndi kamodzi pamwezi. Komanso, chepetsani kuchuluka kwa tchizi ndi nyama zomwe mumadya patsiku. Chizolowezichi chidzakuthandizani kuchepetsa thupi pakapita nthawi.
7. Tiyeni tisinthe zosakaniza pang'ono pamene tikuphika.
Nthawi zina, kusintha pang'ono momwe timakonzera chakudya kungathandize kuchepetsa kwambiri kuchuluka kwa ma calories.
- Mukaphika nyama ya curry: Gwiritsani ntchito theka la kuchuluka kwa nyama yomwe mumagwiritsa ntchito nthawi zambiri, ndipo chitani chimodzimodzi ndi kuchuluka kotsalako.Onjezani ndiwo zamasamba monga biringanya wodulidwa pang'ono, bowa, kaloti, kapena nyemba. Curry idzakhala yokhutiritsa kwambiri, yokoma bwino, komanso yokhala ndi ma calories ochepa.
- Mukaphika chinthu chophikidwa, monga keke: Mungagwiritse ntchito applesauce m'malo mwa theka la batala kapena margarine.
- Pa makeke kapena makeke: M'malo mwa chokoleti imodzi, gwiritsani ntchito kotala la chikho (1/4 chikho) cha ufa wa koko.
Yesani zinthu ziwirizi kuti muchepetse triglycerides ndi 10%.
Kuwonjezera pa zizolowezi zomwe zili pamwambapa, ngati mutasamalira zinthu ziwirizi, mutha kuchepetsa kuchuluka kwa triglycerides yanu ndi pafupifupi 10%.
- Chepetsani zakudya zokhala ndi shuga wowonjezera ndi fructose: Zakudya zotsekemera, zakumwa, ndi zakudya zokonzedwa zimakhala ndi shuga wambiri. Chepetsani izi momwe mungathere.
- Sankhani mafuta abwino: Monga mafuta a kokonati, mafuta a masamba (monga mafuta a azitona), nsomba, ndi mtedza monga cashews, mtedza, ndi amondi zili ndi mafuta osakhuta. Izi ndi zabwino kwa thupi.
Palibe chilichonse mwa izi chomwe chingachitike usiku umodzi. Koma yambani lero ndi chinthu chaching'ono chomwe chikukuyenererani ndipo mukuganiza kuti mungathe kuchita. Kupambana kochepa kumeneko kudzakuthandizani kwambiri paulendowu. Ngati muli ndi matenda aliwonse, makamaka cholesterol kapena matenda a shuga, ndi bwino kulankhula ndi dokotala wanu musanasinthe zakudya.
Uthenga Wopita Nawo Kunyumba
- Ngakhale kutaya pang'ono mpaka 5% ya kulemera kwanu konse kungachepetse kwambiri chiopsezo chanu cha matenda a mtima ndi sitiroko.
- Izi zimachepetsa kuchuluka kwa triglycerides yoopsa ndi cholesterol ya LDL m'magazi, pomwe zimawonjezera kuchuluka kwa cholesterol yopindulitsa ya HDL.
- M'malo mosintha zinthu zazikulu nthawi imodzi, ndi bwino kuyamba ndi zinthu ziwiri kapena zitatu zosavuta zomwe mungachite ndikuzipanga kukhala chizolowezi.
- Kuika patsogolo chakudya chophikidwa kunyumba, kuchepetsa zakumwa zotsekemera, ndi kudzaza theka la mbale yanu ndi ndiwo zamasamba ndi njira zothandiza kwambiri.
- Ndikofunikira kukaonana ndi dokotala musanasinthe zakudya zilizonse, makamaka ngati muli ndi matenda ena.
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