Unoda kubatsira vadikanwi vako vane chirwere chemwoyo here? - Kudya Kune Hutano Hwemwoyo

Patinonzwa kuti mumwe wemumhuri kana mudiwa ane chirwere chemwoyo, tinonzwa kusuruvara uye kunetseka. "Tingaitei kuti tivatarisire zvakanaka?" ndiwo mubvunzo unouya mupfungwa dzemunhu wese. Kungofanana nemishonga, chikafu chatinomupa chine simba guru pahutano hwavo. Kutaura zvazviri, chikafu chinovaka muviri chakagadzirwa nerudo ndicho chipo chakanakisa chaunogona kupa munhu ane chirwere chemwoyo.

Sei chikafu nechinwiwa zvichikosha kudaro?

Zvichitaurwa zviri nyore, kudya kwakanaka hakungobatsiri chete kudzora chirwere chemwoyo, asi dzimwe nguva kunobatsira kudzora kukuvara kwachinokonzera. Funga nezvazvo, chirwere chemwoyo chinowanzo kukonzerwa nemafuta ari mutsinga dzinotakura ropa kuenda kumoyo yedu. Zvakafanana nevhu rinoungana mupombi yemvura. Kudya kwakanaka kunogona kuderedza mwero wetsinga idzi, uye dzimwe nguva kutodzidzosera shure kuti dzive nani.

Izvi zvinonyanya kuita zvinhu zvishoma:

• Inoderedza cholesterol yakaipa: Inobatsira kuderedza huwandu hweLDL cholesterol, iyo inokuvadza muviri.
• Kunodzora BP: Kukwira kweBP muvengi mukuru wemwoyo. Kunogona kudzorwa nechikafu chakanaka.
• Dzora huwandu hweshuga muropa: Chirwere cheshuga ndicho chinhu chikuru chinokonzera chirwere chemwoyo.
• Dzora huremu hwemuviri wako: Kuchengetedza huremu hwakanaka kunozorodza mwoyo zvikuru.

Kutaura kuti 'Ngatidyei izvi' kwakakosha kupfuura kutaura kuti 'Musazvidye'

Kazhinji, tinoudza munhu ane chirwere chemwoyo kuti, "Usadye mafuta," "Usadye munyu," "Usadye zvinotapira," nezvimwewo. Izvi zvinogona kukonzera kushushikana kwepfungwa. Vanogona kufunga kuti, "Handina chekudya izvozvi."

Zvakanaka, saka ngatitaurei nezvemazano gumi achakubatsira kugadzirira chikafu chinonaka uye chine hutano kune munhu ane chirwere chemwoyo.

1. Idya miriwo yakawanda, michero, zviyo, uye nzungu.

Chikafu chinogadzirwa nemiti chikafu chikuru chizere nefaibha, mavhitamini, uye zvinovaka muviri. Isa miriwo nemichero zvine mavara mukudya kwako. Semuenzaniso, paunenge uchibika sambol, sarudza chimwe chinhu chakaita segotukola kana mukunuwenna. Bika miriwo yakaita sebhinzi, makarotsi, nemanhanga. Asi paunenge uchibika izvi, usawedzera mafuta akawanda, chizi, kana mukaka wakakora wekokonati . Wedzera zvinhu zvakaita semupunga webran, oats, pizi, nyemba, uye bhinzi dzegirini mukudya kwako.

2. Ngatidzidzei chaizvo nezvemafuta (mafuta)?

Patinoti "mafuta", haasi ese akaipa zvakaenzana. Tinofanira kusarudza mafuta akanaka.

• Usawane macalorie anopfuura 35% kubva mumafuta: Deredza kudya mafuta zuva nezuva kusvika pachikamu chimwe muzvitatu chemafuta ako ese.
• Deredza Mafuta Akaguta: Izvi zvinowanikwa zvakanyanya muzvigadzirwa zvemhuka. Semuenzaniso , mubhata, ghee, chizi, nyama dzine mafuta (nyama yemombe, nyama yenguruve), uye mukaka wese .
• Dzivisa mafuta e trans zvakanyanya sezvinobvira: Aya ndiwo mamwe evavengi vakuru vemoyo. Aya rudzi rwemafuta akagadzirwa nemaoko. Anowanikwa mumargarine, zvinhu zvakabikwa (pastry, buns), short-eats, mabhisikiti uye chikafu chakagadziriswa . Tarisa mazita ezvekudya zvinotengwa muchitoro kuti uone kana zvine "mafuta asina hydrogenated" zvishoma.
• Sarudza mafuta akanaka: Paunenge uchiashandisa pakubika, zvakanakisisa kusarudza mafuta ane mafuta akawanda asina kubikwa , akadai semafuta emuorivhi nemafuta enzungu, kana mafuta ane mafuta akawanda asina kubikwa, akadai sesoya, chibage, nemafuta ezuva.

3. Maitiro ekuenzanisa mapuroteni necholesterol

Mapuroteni akakosha mumuviri, asi tinofanira kusarudza mhando dzemapuroteni asina mafuta akawanda.

• Huku isina ganda, kakuni, nehove ndizvo zvakanakisisa.
• Nyama tsvuku (nyama yemombe, gwayana, nyama yenguruve) uye zvigadzirwa zvemukaka zvine mafuta akawanda (mukaka une mafuta akazara, chizi) zvine cholesterol yakawanda. Izvi zvinogona kuwedzera huwandu hwecholesterol yakaipa muropa. Saka deredza izvi zvakanyanya sezvinobvira.
• Wedzera mamwe mapuroteni anobva muzvirimwa senyemba, nyemba, uye soya mukudya kwako.

4. Iva akachenjera pakusarudza makabhohaidhiretsi

Kune mhando mbiri dzemakabhohaidhiretsi: dzakanaka nedzakaipa.

• Makabhohaidhiretsi akanaka: Sarudza makabhohaidhiretsi akaomarara ane faibha yakawanda semupunga webrown, oats, mbatatisi, mufarinya, nemamu. Izvi zvinononotsa kuburitswa kweshuga muropa.
• Makabhohaidhiretsi asina kunaka: Dzivisa makabhohaidhiretsi akareruka akadai sezvinwiwa zvine shuga, makeke, mabhisikiti, chingwa, nemupunga muchena. Izvi zvinokwidza huwandu hweshuga muropa nekukurumidza.

5. Deredza kudya munyu

Kudya munyu wakawandisa ndicho chikonzero chikuru cheBP.

• Deredza huwandu hwemunyu waunowedzera paunenge uchibika.
• Pane kudaro, shandisa zvinhu zvakaita se lime, ginger, nevhiniga kuti uwedzere kunaka.
• Wedzera zvinonhuwira (cloves, sinamoni, pepper) uye zvinhu zvakasikwa zvakaita se curry, turmeric, ginger, negariki.
• Masosi, macube emasobho, uye chikafu chinotengwa muchitoro chine munyu wakawanda. Chenjerera nazvo.

6. Idyai zvekudya zvidiki zvishanu kana zvitanhatu pazuva pane kudya zvekudya zvikuru zvitatu.

Kudya zvikafu zvishanu kusvika zvitanhatu pazuva, pane kudya zvikafu zvikuru katatu pazuva, kunobatsira kuchengetedza huwandu hweshuga muropa necholesterol padanho rimwe chete. Zvinobatsirawo kupisa mafuta zvinobudirira.

7. Ipa mvura yakawanda yekunwa

Zvakakosha zvikuru kudzivirira kupera mvura mumuviri. Kunwa mvura yakawanda hakungogumiri pakunyorovesa muviri chete, asiwo kunodzora kudya zvisina kufanira. Kurudzira vanhu kunwa marita angangoita 1.5 - 2 emvura (magirazi 8-10) pazuva.

Nzira yekudzora sei zvikamu zvekudya? (Kudzora Zvikamu)

Dzimwe nguva tinodya zvakawandisa tisingazvizivi. Zvakakoshawo kudzora huwandu hwechikafu chatinodya.

• Shandisa ndiro diki kuti mugovane chikafu uye magirazi madiki kuti munwe mvura.
• Tarisa "Saizi Yekushumira" iri papepa rezvekudya zvaunotenga muchitoro.
• Kune nzira dziri nyore dzekuyera zvikamu zvekudya. Ona tafura iri pazasi.

Zvingaita sezviri nyore pakutanga kugadzira chikafu chemudiwa wako nenzira iyi. Asi sezvaunojaira, zvichava chikamu chehupenyu hwako. Yeuka, iyi ingori imwe nzira yaunomuratidza nayo rudo rwako.