Chiremba wenyu akakuudzai here kuti kuongororwa kweropa kwenyu munguva pfupi yapfuura kwakaratidza kuti ma triglycerides akawanda pamwe ne cholesterol yakakwira? Vanhu vazhinji havafungi zvakanyanya nezve triglycerides. Asi chaizvoizvo zvakabatana zvakananga nezvirwere zvakakomba zvakaita sekurwadziwa kwemoyo uye sitiroko. Asi musazvidya mwoyo, mashoko akanaka ndeekuti nekuchinja kudya kwenyu uye kuita maekisesaizi, munogona kuderedza zvakanyanya ma triglycerides enyu. Kutaura zvazviri, munogona kuderedza ma triglycerides enyu ne20% kusvika 50%.
Yeuka, kudya kwega kwega kwaunodya kunogona kuvandudza kana kukanganisa hutano hwemwoyo wako. Sarudzo ndeyako!
Zvichitaurwa zviri nyore, chii chinonzi triglyceride?
MaTriglycerides rudzi rwemafuta ari muropa redu. Patinodya, muviri wedu unoshandura macalorie akawandisa ari muchikafu ichocho kuita matriglycerides uye unoachengeta mumasero emafuta kuti ashandise simba gare gare. Asi patinodya zvakawandisa kupfuura zvatinoda, kunyanya chikafu chine shuga yakawanda nestarch (senge chingwa, mupunga, nezvinwiwa zvinotapira), huwandu hwematriglyceride aya muropa hunokwira zvisina kufanira. Izvi zvinowedzera njodzi yezvirwere zvakaita sechirwere chemwoyo uye sitiroko .
Saka ngationei kuti tingagadzira sei zvimwe zvekudya zvinobatsira kudzora dambudziko iri.
Zvekudya zvemangwanani zvine hutano hwemwoyo
Ngatitangei zuva nesarudzo ine hutano. Heano mamwe mabikirwo ekudya kwemangwanani aunogona kuedza.
| Kudya kwemangwanani | Maitiro ekugadzira uye zviri mukati mayo |
|---|---|
| Oats nemichero | Bika hafu yekapu ye oats nekapu imwe yemukaka usina mafuta akawanda. Isa chipunu chimwe chete chewalnuts dzakachekwa pamusoro uye kapu imwe chete yemichero yaunoda (strawberry, blueberries). |
| Sandwichi yezai | Gadzira omelet ne zai rimwe chete (kana machena maviri ezai), madomasi akachekwa, sipinachi, hanyanisi, uye howa. Isa pakati pezvimedu zviviri zvechingwa chegorosi rose. Shumira neorenji diki. |
| Yogati nemichero | Sanganisa kapu imwe chete yeyogati isina mafuta akawanda nechikafu chine fiber yakawanda, bhanana kana kapu yemango, nemaarumondi mashoma. |
| Chingwa nesalmon | Isa chizi chekirimu chisina mafuta akawanda pamusoro pechingwa chegorosi rose kana chidimbu chechingwa, woisa chidimbu chesalmon yakasvuta pamusoro. Shumira nekapu yezvimedu zvewatermelon. |
Kudya kwemasikati kunoderedza njodzi yekurwara nemoyo
Heano mamwe masikati anonaka uye ane hutano aunogona kubika uye kutora newe.
| Kudya kwemasikati | Maitiro ekugadzira uye zviri mukati mayo |
|---|---|
| Supu yemuriwo nesaladhi | Kapu imwe yesobho isina mafuta akawanda yakagadzirwa nenyemba, nyemba, kana miriwo yakasanganiswa. Makapu maviri esadhi nemiriwo yakasvibirira yakaita sespinachi, makarotsi, broccoli, uye madomasi. Shandisa sadhiropu yakagadzirwa nemafuta emuorivhi. |
| Sandwichi yeTuna | Paridza zvidimbu zviviri zvechingwa chegorosi rose netuna diki yakakangwa, chipunu chemayonnaise isina mafuta akawanda, hanyanisi yakachekwa, uye magaka mashoma. Kana uchida, isa chidimbu chitete cheapuro kana peya pamusoro. |
| Huku nemiriwo zvakakangwa | Kangai miriwo (bhinzi, makarotsi, kabichi) pamwe nehuku yakagochwa kana tofu. Shumirai nehafu yekapu yemupunga webrown kana manoodles egorosi rose. |
Kudya kwemanheru kunodzikisa triglyceride
Zvakakosha kuti kudya kwemanheru kuve nyore.
| Kudya kwemanheru | Maitiro ekugadzira uye zviri mukati mayo |
|---|---|
| Huku yakagochwa | Chidimbu chehuku yakagochwa yakabviswa ganda, mbatatisi yakabikwa, uye kapu yebroccoli yakabikwa. |
| Hove necouscous | Chidimbu chesalmon kana calamari chakagochwa nemafuta emuorivhi mashoma. Shumira neasparagus yakabikwa uye hafu yekapu yecouscous. |
| Pasta yegorosi rose | Kapu imwe chete yepasta yegorosi rose. Wedzera muto wematomatisi, miriwo yakaita sehowa, zucchini, uye kanyama kadiki kakakuyiwa kasina mafuta akawanda kana tofu. |
Mashoko akakosha nezvedoro
Deredza kunwa doro kusvika pachinwiwa chimwe chete pazuva kuvakadzi uye zviviri kuvarume. Zvisinei, kana huwandu hwe triglycerides mumuviri wako hwakakwira kupfuura 200 mg/dL, zvakanaka kurega kunwa doro zvachose. Zvakakosha kutaura nachiremba wako nezveizvi.
Ungagadzira sei chikafu chinokunakira?
Haugone kudya chinhu chimwe chete zuva nezuva, saka yeuka zvinhu izvi paunenge uchigadzirira chikafu chaunofarira.
- Mutemo wendiro: Kamura ndiro yako mupfungwa kuita zvikamu zvina.
- Zadza zvikamu zviviri (hafu yendiro) nemiriwo nemichero .
- Zadza chikamu chimwe (chikamu) nezviyo zvakakwana (mupunga webrown, buckwheat, oats, chingwa chezviyo zvakakwana).
- Zadza imwe hafu (kwenguva pfupi) nemapuroteni asina mafuta akawanda (hove, huku isina ganda, nyemba, nyemba, machena emazai).
- Rega zvinhu "zvichena": Deredza kudya kwako chikafu chakacheneswa (chingwa chichena, mabhanzi), shuga, zvihwitsi, nezvinwiwa zvinotapira zvakanyanya sezvinobvira. Izvi zvinowedzera zvakananga huwandu hwe triglyceride mumuviri.
- Sarudza mafuta akanaka:Zvikafu zvakapfuma mumafuta ane hutano, kunyanya omega-3s, zvinogona kubatsira kuderedza triglycerides. Isa hove dzine mafuta akadai sesalmon netuna, flaxseed, uye walnuts mukudya kwako.
- Dzivisa mafuta asina kunaka: Dzivisa nyama tsvuku, zvigadzirwa zvebhekari, uye chikafu chakaputirwa chine mafuta e trans (kana chinyorwa chakanzi 'hydrogenated oil' , usatenge chikafu ichocho).
- Chenjerera pakusarudza chikafu chemukaka: sarudza mukaka usina mafuta akawanda kana usina mafuta akawanda, yogati, uye chizi.
Kana uchinetseka nekudya uku, taura nachiremba wako kana nyanzvi yezvekudya. Vanogona kukubatsira kugadzira chirongwa chekudya chekuderedza triglycerides chakakunakira.
Mharidzo Yekuenda Nayo Kumba
- Kuwanda kwe triglyceride mumuviri chirwere chakakomba chinowedzera njodzi yekurwara nemoyo uye sitiroko.
- Danho iri rinogona kuderedzwa zvakanyanya chete nekuchinja kudya kwako uye kurovedza muviri.
- Deredza kudya makabhohaidhiretsi ari nyore akadai seshuga, chingwa, nezvinwiwa zvinotapira, uye idya zviyo zvakawanda, miriwo, nemichero.
- Isa hove nenzungu, dzine mafuta ane hutano (omega-3). Dzivisa chikafu chakabikwa nemafuta asina kunaka.
- Deredza kunwa doro. Kana huwandu hwe triglycerides mumuviri wako hwakakwira zvakanyanya, taura nachiremba wako nezvekurega doro zvachose.
- Gara uchibvunza chiremba wako usati watanga chirongwa chekudya kana kana uine zvinokunetsa nezvehutano hwako.
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