Kodi dokotala wanu anakuuzani kuti mayeso anu aposachedwa a magazi adawonetsa kuti muli ndi triglycerides yambiri komanso cholesterol yambiri? Anthu ambiri saganizira kwambiri za triglycerides. Koma kwenikweni zimagwirizanitsidwa mwachindunji ndi matenda akuluakulu monga matenda a mtima ndi sitiroko. Koma musadandaule, nkhani yabwino ndi yakuti mwa kusintha zakudya zanu ndikuchita masewera olimbitsa thupi, mutha kuchepetsa kwambiri triglycerides yanu. Ndipotu, mutha kuchepetsa triglycerides yanu ndi 20% mpaka 50%.
Kumbukirani, chakudya chilichonse chomwe mungadye chingathandize kuti mtima wanu ukhale wabwino kapena woipa. Chosankha ndi chanu!
Mwachidule, kodi triglyceride ndi chiyani?
Ma triglycerides ndi mtundu wa mafuta m'magazi mwathu. Tikamadya, thupi lathu limasintha ma calories ochulukirapo m'chakudyacho kukhala ma triglycerides ndipo amawasunga m'maselo amafuta kuti agwiritse ntchito mphamvu pambuyo pake. Koma tikamadya mopitirira muyeso, makamaka zakudya zokhala ndi shuga wambiri ndi wowuma (monga buledi, mpunga, ndi zakumwa zotsekemera), kuchuluka kwa ma triglyceride m'magazi kumawonjezeka mosafunikira. Izi zimawonjezera chiopsezo cha matenda monga matenda a mtima ndi sitiroko .
Tiyeni tiwone momwe tingakonzekerere zakudya zina zomwe zingathandize kuchepetsa vutoli.
Zakudya zam'mawa zopatsa thanzi pamtima
Tiyeni tiyambe tsiku ndi chisankho chabwino. Nazi maphikidwe ena a chakudya cham'mawa omwe mungayesere.
| Chakudya cham'mawa | Momwe mungapangire ndi zomwe zili mkati mwake |
|---|---|
| Oats ndi zipatso | Phikani theka la chikho cha oats ndi chikho chimodzi cha mkaka wopanda mafuta ambiri. Ikani supuni imodzi ya mtedza wodulidwa ndi chikho chimodzi cha zipatso zomwe mungasankhe (sitiroberi, mabuloberi). |
| Sangweji ya dzira | Pangani omelet ndi dzira limodzi (kapena mazira awiri oyera), tomato wodulidwa, sipinachi, anyezi, ndi bowa. Ikani pakati pa magawo awiri a buledi wa tirigu wonse. Perekani ndi lalanje laling'ono. |
| Yogurt ndi zipatso | Sakanizani chikho chimodzi cha yogati wopanda mafuta ambiri ndi chimanga chokhala ndi ulusi wambiri, nthochi kapena chikho cha mango, ndi maamondi angapo. |
| Mkate ndi salimoni | Ikani tchizi cha kirimu chopanda mafuta ambiri pa bagel kapena chidutswa cha buledi, ndipo onjezerani chidutswa cha nsomba ya salimoni yosuta pamwamba pake. Perekani ndi kapu ya zidutswa za mavwende. |
Chakudya chamasana chomwe chimachepetsa chiopsezo cha matenda a mtima
Nayi chakudya chamasana chokoma komanso chopatsa thanzi chomwe mungapange ndikunyamula nanu.
| Chakudya chamasana | Momwe mungapangire ndi zomwe zili mkati mwake |
|---|---|
| Supu ya ndiwo zamasamba ndi saladi | Chikho chimodzi cha supu yopanda mafuta ambiri yopangidwa ndi nandolo, mphodza, kapena ndiwo zamasamba zosakaniza. Makapu awiri a saladi yokhala ndi ndiwo zamasamba zobiriwira monga sipinachi, kaloti, broccoli, ndi tomato. Gwiritsani ntchito kuvala saladi kopangidwa ndi mafuta a azitona. |
| Sangweji ya tuna | Pakani magawo awiri a buledi wa tirigu wonse ndi tuna wothira m'zitini, supuni imodzi ya mayonesi wopanda mafuta ambiri, anyezi odulidwa, ndi ma pickles angapo. Ngati mukufuna, pakani chidutswa chopyapyala cha apulo kapena peyala pamwamba. |
| Nkhuku ndi ndiwo zamasamba zokazinga | Sakanizani ndiwo zamasamba (nyemba, kaloti, kabichi) ndi nkhuku yokazinga kapena tofu. Perekani ndi theka la chikho cha mpunga wofiirira kapena Zakudya za tirigu wonse. |
Zakudya zamadzulo zochepetsa triglyceride
Ndikofunikira kwambiri kuti chakudya chamadzulo chikhale chosavuta.
| Chakudya chamadzulo | Momwe mungapangire ndi zomwe zili mkati mwake |
|---|---|
| Nkhuku yokazinga | Chidutswa cha nkhuku yokazinga ndi khungu lochotsedwa, mbatata yophika, ndi kapu ya broccoli yophika. |
| Nsomba ndi couscous | Chidutswa cha salimoni kapena calamari chokazinga ndi mafuta a azitona pang'ono. Perekani ndi asparagus yophikidwa ndi theka la chikho cha couscous. |
| Pasitala wa tirigu wonse | Kapu imodzi ya pasitala wa tirigu wonse. Onjezani msuzi wa phwetekere, ndiwo zamasamba monga bowa, zukini, ndi nkhuku kapena tofu yopanda mafuta ambiri. |
Chidziwitso chapadera chokhudza mowa
Chepetsani kumwa mowa kamodzi patsiku kwa akazi ndi awiri kwa amuna. Komabe, ngati kuchuluka kwa triglycerides m'magazi anu kuli pamwamba pa 200 mg/dL, ndi bwino kusiya kumwa mowa kotheratu. Ndikofunikira kulankhula ndi dokotala wanu za izi.
Kodi mumakonza bwanji chakudya chomwe chimakuyenererani?
Simungadye chakudya chomwecho tsiku lililonse, choncho kumbukirani izi pokonzekera chakudya chomwe mumakonda.
- Lamulo la mbale: Gawani mbale yanu m'maganizo mwanu m'zigawo zinayi.
- Dzazani magawo awiri (theka la mbale) ndi ndiwo zamasamba ndi zipatso .
- Dzazani gawo limodzi (gawo) ndi tirigu wonse (mpunga wofiirira, buckwheat, oats, buledi wonse).
- Dzazani theka lina (kwa kanthawi) ndi mapuloteni ochepa mafuta (nsomba, nkhuku yopanda khungu, mphodza, nsawawa, mazira oyera).
- Pewani zinthu "zoyera": Chepetsani kudya zakudya zokonzedwa bwino (buledi woyera, ma buns), shuga, maswiti, ndi zakumwa zotsekemera momwe mungathere. Izi zimawonjezera mwachindunji kuchuluka kwa triglycerides m'magazi.
- Sankhani mafuta abwino:Zakudya zokhala ndi mafuta abwino, makamaka omega-3s, zingathandize kuchepetsa triglycerides. Phatikizani nsomba zonenepa monga salimoni ndi tuna, mbewu za fulakesi, ndi mtedza muzakudya zanu.
- Pewani mafuta oipa: Pewani nyama yofiira, zinthu zopangidwa mu buledi, ndi zakudya zopakidwa m'matumba zomwe zili ndi mafuta osinthika (ngati chizindikirocho chikunena kuti 'mafuta osungunuka' , musagule chakudya chimenecho).
- Samalani posankha zakudya za mkaka: sankhani mkaka wopanda mafuta ambiri kapena wopanda mafuta ambiri, yogati, ndi tchizi.
Ngati mukuvutika kutsatira zakudya zimenezi, lankhulani ndi dokotala wanu kapena katswiri wodziwa bwino zakudya. Angakuthandizeni kupanga dongosolo la zakudya lochepetsa triglycerides lomwe lili loyenera kwa inu.
Uthenga Wopita Nawo Kunyumba
- Kuchuluka kwa triglycerides m'magazi ndi vuto lalikulu lomwe limawonjezera chiopsezo cha matenda a mtima ndi sitiroko.
- Mlingo uwu ukhoza kuchepetsedwa kwambiri pokhapokha mutasintha zakudya zanu komanso kuchita masewera olimbitsa thupi.
- Chepetsani kudya zakudya zopatsa mphamvu monga shuga, buledi, ndi zakumwa zotsekemera, ndipo idyani tirigu wambiri, ndiwo zamasamba, ndi zipatso.
- Phatikizani nsomba ndi mtedza, zomwe zili ndi mafuta abwino (omega-3). Pewani zakudya zopangidwa kale ndi mafuta oipa.
- Chepetsani kumwa mowa. Ngati muli ndi triglycerides yambiri m'magazi, lankhulani ndi dokotala wanu za kusiya kumwa mowa kwathunthu.
- Nthawi zonse funsani dokotala wanu musanayambe ndondomeko iliyonse yodyera kapena ngati muli ndi nkhawa iliyonse yokhudza thanzi lanu.
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