Zakudya zamafuta pachiwindi

Zamkati

• Malangizo a chiwindi chamafuta
• Zakudya zololedwa
• Zakudya Zomwe Muyenera Kupewa
• Zitsanzo zamasamba a chiwindi chamafuta
• Malangizo ena
• Kuyesa kudziwa
• Chiwindi chamafuta: yesani zomwe mukudziwa!

Pakakhala chiwindi chamafuta, chomwe chimadziwikanso kuti hepatic steatosis, ndikofunikira kusintha zina mwazodya, chifukwa iyi ndi imodzi mwanjira zabwino kwambiri zochizira ndikusintha zizindikilo zake, makamaka kusowa kwa njala, kupweteka m'mimba pa mbali yakumanja ndi mimba yotupa.

Chiwindi chamafuta ndi chifukwa chakudya moperewera, komwe kumakhudzana ndi kunenepa komanso matenda onenepa monga: matenda ashuga, matenda ashuga, cholesterol yambiri, triglycerides komanso kuthamanga kwa magazi. Chifukwa chake, chakudyachi chimafuna kuchotsa mafuta omwe amapezeka pamimba, kuti ayesetse pang'onopang'ono mafuta omwe ali pachiwindi.

Malangizo a chiwindi chamafuta

Chimodzi mwazinthu zofunika kwambiri kuti muchepetse mafuta omwe amapezeka pachiwindi ndikuchepetsa thupi ngati muli wonenepa kwambiri. Izi ndichifukwa choti, pomwe osachepera 10% ya kulemera pakadali pano atayika, milingo ya michere m'chiwindi imakulira ndikuvomereza kuthetsedwa kwa mafuta.

Zotsatirazi zikuwonetsa zakudya zomwe zimaloledwa komanso zomwe muyenera kuzipewa:

Zakudya zololedwa

• Idyani zipatso ndi ndiwo zamasamba 4 mpaka 5 patsiku, monga zukini, biringanya, letesi, phwetekere, anyezi, karoti, apulo, peyala, pichesi, papaya, sitiroberi, mabulosi akuda, rasipiberi, lalanje, mandimu, maula, pakati pa ena;
• Lonjezerani kumwa zakudya zopatsa mphamvu tsiku ndi tsiku, monga mpunga wabulauni, mkate wofiirira kapena pasitala yonse;
• Mazira;
• Zakudya zoyera (mafuta ochepa), monga Turkey, nkhuku kapena nsomba;
• Mkaka wotsekemera ndi yogurt;
• Tchizi woyera;
• Supuni 1 (ya mchere) ya mafuta aiwisi aiwisi.

Mtundu wamafuta omwe amatha kudyedwa, koma pang'ono, ndi polyunsaturated, monounsaturated mafuta ndi zakudya zokhala ndi omega 3. Zitsanzo zina zamafuta amtunduwu ndi awa: maolivi, avocado, mtedza monga mtedza, mtedza, ma almond; ndi nsomba monga nsomba, nsomba zam'madzi, sardines kapena mackerel, mwachitsanzo. Onani zitsanzo zambiri za zakudya zokhala ndi omega 3.

Onani maupangiri ena ofunikira muvidiyoyi pa:

Zakudya Zomwe Muyenera Kupewa

Zakudya zomwe ziyenera kupewedwa kuti zisawononge mafuta m'chiwindi ndi izi:

• Zakudya zokhala ndi mafuta okhathamira: tchizi wachikasu, kirimu tchizi, curd, chokoleti, makeke, makeke, masoseji, sauces, batala, kokonati, margarine, pizza kapena hamburger, mwachitsanzo;
• Zida zokhala ndi shuga wambiri, makamaka wotukuka ndikupanga, monga ma cookie kapena timadziti;
• Zakudya zofulumira, zokonzeka kapena zowuma;
• Zakumwa zoledzeretsa.

Kwa anthu ena, mafuta m'chiwindi amatha kupweteketsa m'mimba, chifukwa chake, kudya zakudya zomwe zimatulutsa mpweya, monga nyemba, kumatha kubweretsa mavuto akulu, chifukwa chake kuyeneranso kupewa. Onani mndandanda wazakudya zomwe zimayambitsa mpweya.

Zitsanzo zamasamba a chiwindi chamafuta

Gome lotsatirali likuwonetsa chitsanzo cha masiku atatu azakudya zamafuta a chiwindi:

Chakudya	Tsiku 1	Tsiku 2	Tsiku 3
Chakudya cham'mawa	Magawo awiri a mkate wamphumphu + Magawo awiri a tchizi woyera + 1 galasi la madzi a lalanje osasakaniza	Mtsuko umodzi wa yogurt + chikho cha mbewu zonse + peyala imodzi	Mazira awiri opunduka + 1 kagawo kakang'ono ka tchizi woyera + 1 kagawo kakang'ono ka mkate + 1 chikho cha msuzi wa sitiroberi wopanda mchere
Zakudya zoziziritsa kukhosi m'mawa	1 pichesi wapakati	Tositi yathunthu ya 2 yokhala ndi masipuni a ricotta tchizi	Nthochi 1
Chakudya chamadzulo	90 g wa mawere a nkhuku + ½ chikho cha mpunga + 1 chikho cha letesi, karoti ndi saladi wa chimanga, wokhala ndi dontho la mandimu ndi mchere + 1 peyala	1 fillet ya hake mu uvuni ndi puree wa dzungu + 1 chikho cha beet saladi ndi kaloti wophika, wokhala ndi madontho ochepa a mandimu ndi Oregano + 1 nthochi	1 tirigu wothira tirigu wokwanira + 90 g wa bere la turkey odulidwa + phwetekere, letesi ndi saladi wa anyezi, wokhala ndi madontho a mandimu ndi supuni ya mafuta (mchere) + pichesi 1
Chakudya chamasana	Mtsuko umodzi wa gelatin wopanda shuga	1 apulo	1 yogurt wamafuta ochepa ndi ½ chikho cha granola

Malangizo ena

Ndikofunika kumwa madzi ochuluka tsiku lonse, tikulimbikitsidwa kumwa osachepera 2 malita patsiku. Ndikothekanso kumeza tiyi omwe amakonda kuyeretsa chiwindi kuti athetse poizoni yemwe amapezeka, monga nthula yamkaka, yarrow kapena atitchoku. Onani zitsanzo zina zamankhwala othandizira kunyumba zamafuta a chiwindi.

Ngati munthu samwa madzi ambiri ndizotheka kuwonjezera mandimu, chifukwa kuwonjezera pakupatsa kununkhira m'madzi mulinso vitamini C yomwe imathandizira kuwononga chiwindi. Kuphatikiza apo, nthawi zonse muyenera kukhala ndi chakudya chochepera katatu ndi zokhwasula-khwasula ziwiri tsiku lonse, kupewa kupezeka nthawi yayitali osadya.

Pazakudyazi ndikofunikanso kuti chakudyacho chikonzeke m'njira yosavuta, yopanda zonunkhira kapena mafuta ambiri, ndipo makamaka ayenera kuphikidwa monga wowotchera, wowotcha kapena uvuni.

Potsatira ndondomekoyi molondola, ndizotheka kuthetsa pang'onopang'ono mafuta omwe amapezeka pamimba, komanso mafuta omwe amapezeka pachiwindi, zotsatira zake zimawoneka pafupifupi miyezi iwiri. Komabe, choyenera ndikuti nthawi zonse mufunsane ndi katswiri wazakudya kuti athetse zosankhazo malinga ndi zosowa za munthu aliyense.

Kuyesa kudziwa

Kuyesa mwachangu uku kumakupatsani mwayi wodziwa momwe mungasamalire chiwindi chanu chamafuta:

• 1
• 2
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• 5

Chiwindi chamafuta: yesani zomwe mukudziwa!

Yambani mayeso Chakudya chopatsa thanzi m'chiwindi chimatanthauza:

• Idyani mpunga wambiri kapena buledi woyera, ndi zokutira zopanda pake.
• Idyani makamaka ndiwo zamasamba ndi zipatso chifukwa zili ndi michere yambiri komanso mafuta ochepa, zomwe zimapangitsa kuti anthu asamadye kwambiri.

Mutha kudziwa kuti chiwindi chikukula pamene:

• Cholesterol, triglycerides, kuthamanga kwa magazi ndi kulemera kwake kumachepa;
• Palibe kuchepa kwa magazi m'thupi.
• Khungu limakhala lokongola kwambiri.

Kumwa mowa, vinyo kapena chakumwa chilichonse choledzeretsa ndi:

• Amaloledwa, koma patsiku la phwando lokha.
• Zoletsedwa. Kumwa mowa kuyenera kupewedwa kwathunthu pakakhala chiwindi chamafuta.

Njira imodzi yothandizira chiwindi chanu kuchira ndi:

• Kudya chakudya chamafuta ochepa kuti muchepetse kunachepetsanso cholesterol, triglycerides komanso kukana kwa insulin.
• Pezani mayeso a magazi ndi ultrasound pafupipafupi.
• Imwani madzi owala kwambiri.

Zakudya zomwe siziyenera kudyedwa kuti zithandizire chiwindi kuchira ndi izi:

• Zakudya zamafuta ambiri monga soseji, soseji, msuzi, batala, nyama zamafuta, tchizi wachikasu kwambiri ndi zakudya zopangidwa.
• Zipatso za zipatso kapena peel wofiira.
• Masaladi ndi msuzi.

M'mbuyomu Kenako