Chinhu Chakanaka Cholesterol Diet Rinobvumira Zvishomanana Utano Hwemwoyo Hutsva
Iko yakashata yakadekari yezvokudya inokonzera zvokudya zvakawanda zvekutsvaira - kana iwe une nguva yekubika chikafu chakazara kana nguva yakakwana yekubata nekuenda.
Kuva nezvinhu zvakawanda zvekuita uye nguva shomanana pamaoko ako, kudya utano kunogona kunge kwakaderera pane zvaunonyanya kukoshesa. Kwemazuva mamwe, kudya kwakakwana kwemazuva ose kunoregererwa nekuda kwekukurumidza, chiedza chinopedza kudya.
Ngatitarisei - kutora zvakasikwa ndezvokwadi. Kana iwe uine nzara pakati pekudya, muviri wako uri kukuudza kuti unoda chikafu zvino. Nokudaro, iwe unofanirwa kudya chimwe chinhu chinogona kupedza nzara yako kusvikira kudya kwekupedzisira. Kudya chisina kunaka chisina kudya, zvisinei, ndicho chinogona kukuita iwe mumatambudziko. Kusviba kwakakwirira mumafuta uye makhahydrates kunogona kuwedzera cholesterol mazinga, zvichiita kuti uwane uremu, uye zvinogona kutungamirira kune zvinetso zvakadai sehosha yepfungwa, high cholesterol , uye chirwere cheshuga. Mashoko akanaka ndeokuti, uye vanhu vazhinji vane hanya nekudya vane utano mumazuva ano, vazhinji vanogadzira zvokudya vakagadzira mafuta maduku, echekodhydrate anocheka kune zvekudya zvinenge zvakafanana mukuratidza "chinhu chaicho".
Kana uchidya zvokudya, chengetedza zvinhu izvi mupfungwa:
Idya michero nemiriwo yakawanda
Ivo vakaderera mumakori uye mafuta. Uyezve, iwo ane mavitamini akawanda uye mamwe antioxidants anodzivirira kushandiswa kwemasero uye rubatsiro mune dzimwe nhengo dzemagetsi.
Cherechedza mafuta ako akazara
Kushandiswa kwemafuta akazara kunofanira kuderedzwa, kana kusadzivirirwa sezvo vachibatanidzwa nekusimudza cholesterol mazinga. Mafuta anogutsikana anowanzotarisana nezvikafu zvakabikwa uye mumhuka yemhuka. Pamusoro pezvinyorwa pamusoro pezvikara zvezvipfuwo: nyama yakaonda , yakadai sehuku, hove, uye huturuki zvishoma mumafuta akazara kupfuura nyama tsvuku.
Tarisa zvaunoisa pane zvekudya zvaunobika
Partially hydrogenated yemafuta yemafuta , akadai seaya anoshandiswa mumargarines mazhinji uye shortenings, ane imwe mafuta ehuzivi anozivikanwa se trans-fatty acids. Izvozvi zvinofanirawo kudziviswa sezvo vachirera cholesterol mazinga. Inowanzowanikwa muzvokudya zvakabikwa uye zvokudya zvakagadzirwa, zvakadai sekiki, chips, uye candies.
Izwi rinotaura nezvemadipsi uye toppings
Kana iwe uchida kushandisa saradi kupfeka, sauces, kana dips, edza imwe yakashata-mafuta. Uyewo, vashandise kune rumwe rutivi panzvimbo pekuisa mumaoko ako pachavo - iwe uchashandisa zvakawanda zvishoma nenzira iyi.
Edzai zvakaderera-mafuta emhando yezvinhu zvamunoda zvekuda zvekuita
Kusarudza mishonga yekakodhi yakakora kunobatsirawo kuderedza kushandiswa kwemafuta panzvimbo ye "simba ravo rakazara" pamwe chete.
Muenzaniso weizvi ungadai uri kuisa yogurt yakashata-mafuta kana kuti kwete mazai panzvimbo pemukaka wenguva dzose kana yogurt.
Carbohydrates inokosha uye inokurumidza simba remhepo
Sezvo izvi zvichishandurwa kuva shuga mumuviri, kushandiswa kwemakhahydrates akawanda kunogona kuita kuti uwedzere kuwedzera uye mazinga emushuga wepamusoro muvanhu vane chirwere cheshuga. Uyezve, kutsvakurudza kwakaitwa kare kwakaratidza kuti kudyiwa kwemakhahydrates akawanda kunogona kuderedza HDL (zvakanaka cholesterol) mazinga. Zviyo zvose zvezviyo, zvakadai sechingwa chegorosi uye oats, zvakaderera muupfu uye zvakanyanya mufiber, mineral, uye mavitamini.
Nekuwana mukurumbira wekudya kweAtkins, vazhinji vanogadzira zvokudya vane vaduku-carbohydrate mapundu echingwa nezvimwe zviyo. Mafuta akaderera, unstted pretzels, uye unbuttered, mapapunyu asina kubhadharwawo mamwe maitiro akanaka.
Nuts uye mbeu (zvichida zvisingabatsiri) zvakanaka uye kuzadza zvokudya zvekudya
Iine mahombekiti akawanda emafuta asingatsvaki , ayo anowanzokoderedza cholesterol yakawanda mazinga. Nutswe (kunyanya walnuts) ine omega 3-fatty acids, iyo yakabatanidzwa nekuderedza zvizere uye LDL ( low-density lipoprotein- "yakaipa" cholesterol) inokwidziridzwa neHLLL ( high-density lipoprotein- "yakanaka" cholesterol) cholesterol levels.
Mbeu, kusanganisira dzungu uye mbeu yezuva, dzine zvakawanda zve Vitamin E, B mavitamini, nemaminera.
Mushure mokunge watarisa nyaya ino, unogona kunge uchifunga kuti, "Huru, saka imwe nzira yangu ndeyokutsvaga kadhibhodhi, chakanaka?" Zvakashata! Kune dzimwe nzira dzakawanda kunze uko kuti iwe uedze, uye vaiti vezvokudya vari kuita kuti nzira idzi dziwedzere. Kana iwe uine mhedziso, kwete-iyo-ine utano hwakanaka hwekudya hunofadza iwe waunoda, iwe unogona kuchidya icho, asi chete mukuenzanisa. Kana iwe uri akafa-zvakaoma junk food junkie, dzimwe nzira dzinogona kutora zvimwe kuchinjwa. Saka, tanga rwendo rwako kuenda kune utano hwakanaka zvishoma nezvishoma uye uchienzanisa. Mwoyo wako uye yose yemuviri wako uchakuvongai!