Zakudya kuti muchepetse triglycerides
Zamkati
- 1. Kuchepetsa kumwa chakudya chosavuta
- 2. Pewani kumwa mowa
- 3. Idyani mafuta abwino
- 4. Idyani zakudya zokhala ndi michere yambiri
- Menyu ya Zakudya za Triglycerides
- Onani malangizo ena otsitsira ma triglycerides muvidiyo yotsatirayi:
Zakudya zotsitsa triglycerides ziyenera kukhala zopanda zakudya zambiri ndi shuga ndi ufa woyera, monga mikate yoyera, maswiti, zokhwasula-khwasula ndi makeke. Zakudya izi zimakhala ndi chakudya chosavuta, chomwe chimakulitsa kuwonjezeka kwa ma triglycerides m'magazi.
Zotsatira za triglyceride zili pamwamba pa 150 ml / dL, pamakhala chiopsezo chowonjezeka chokhala ndi mavuto azaumoyo monga matenda amtima ndi matenda ashuga, mwachitsanzo, koma omwe atha kupewedwa potsatira zakudya zoyenera komanso zopatsa thanzi. Ndiye nazi malangizo 4 othandizira kutsitsa triglycerides kudzera pazakudya zanu:
1. Kuchepetsa kumwa chakudya chosavuta
Kugwiritsa ntchito zakudya zambiri zokhala ndi shuga ndi ufa woyera ndiye chifukwa chachikulu cha triglycerides, ndikofunikira kupewa zinthu zopitilira muyeso monga shuga, ufa wa tirigu, zokhwasula-khwasula, pizza, pasitala yoyera, buledi woyera, makeke, ma cookie ambiri, ndiwo zochuluka mchere, zofewa zakumwa ndi timadziti zopangira.
Kuphatikiza apo, muyeneranso kupewa kuwonjezera shuga pazakudya zopangidwa kunyumba, monga timadziti ta chilengedwe, khofi ndi tiyi. Onani mndandanda wathunthu wazakudya zama carbohydrate ndikumvetsetsa zomwe zili zabwino kwambiri.
2. Pewani kumwa mowa
Zakumwa zoledzeretsa zili ndi ma calories ambiri ndipo zimapangitsa kuti triglycerides ipangidwe. Mwachitsanzo, mowa umaphatikizaponso zakumwa zamadzimadzi, ndipo kumwa kwambiri ndikofunikira chifukwa cha triglycerides ndi cholesterol. Dziwani zotsatira zakumwa mowa mthupi.
3. Idyani mafuta abwino
Mafuta abwino amathandiza kuchepetsa mafuta m'thupi komanso m'munsi mwa triglycerides, chifukwa amakhala ngati ma antioxidants komanso ma anti-inflammatories, amachepetsa kuyenda kwa magazi komanso kupewa mavuto amtima, stroke ndi thrombosis.
Zakudya zokhala ndi mafuta abwino ndi maolivi, ma chestnuts, mtedza, maamondi, nthanga za chia, fulakesi, mpendadzuwa, nsomba ngati tuna, sardine ndi salimoni, ndi peyala. Kuphatikiza apo, zakumwa zomwe zili ndi mafuta osakanizidwa, monga soseji, soseji, ham, bologna, hamburger ndi chakudya chofunidwa ndi mazira ziyenera kupewedwa.
4. Idyani zakudya zokhala ndi michere yambiri
Zakudya zokhala ndi michere yambiri ndi zipatso, ndiwo zamasamba ndi zakudya zonse, monga mpunga wabulauni, buledi wofiirira, pasta yambewu yonse, tirigu ndi oat chinangwa, oats wokutidwa, quinoa, mphodza ndi mbewu monga chia, flaxseed, sesame, dzungu ndi mpendadzuwa.
Ulusi umathandizira ndikuchepetsa ma spikes m'magazi a shuga, omwe ndi shuga wamagazi, kuwongolera kuwongolera kwa triglycerides ndi cholesterol, kuphatikiza kusunga matumbo athanzi ndikumenya kudzimbidwa.
Menyu ya Zakudya za Triglycerides
Tebulo lotsatirali likuwonetsa chitsanzo cha mndandanda wamasiku atatu owongolera ma triglycerides:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | 1 chikho cha khofi wopanda shuga + magawo awiri a buledi wothira dzira ndi tchizi | 1 chikho cha madzi a lalanje + 1 crepe tchizi | 1 chikho cha khofi ndi mkaka + 1 tapioca ndi dzira + 1 tangerine |
| Zakudya zoziziritsa kukhosi m'mawa | Magawo awiri a papaya wokhala ndi 1 col ya msuzi wa oat | Nthochi 1 + mtedza 10 wamasamba | 1 chikho cha madzi obiriwira ndi kabichi ndi mandimu |
| Chakudya chamadzulo | 4 col ya msuzi wofiirira wa mpunga + 3 col wa msuzi wa nyemba + nkhuku yokazinga ndi maolivi ndi rosemary + 1 tangerine | pasitala wa tuna ndi msuzi wa phwetekere wopangidwa ndi pasitala yathunthu + saladi wobiriwira wamafuta + 1 peyala | nyama yophika ndi maungu + mpunga wofiirira wokhala ndi broccoli, nyemba ndi ndiwo zamasamba zomwe zatulutsidwa mumafuta a maolivi + 1 apulo |
| Chakudya chamasana | 1 yogurt yosalala ndi sitiroberi + chidutswa chimodzi cha mkate ndi tchizi | khofi wopanda shuga + chotupitsa tirigu wokwanira 3 wokhala ndi tchizi | Nthochi 1 yophika + mazira awiri otukutira + khofi wopanda shuga |
Ndikofunikira kukumbukira kuti zakudya zomwe zimayendetsedwa ndi triglycerides ziyenera kukhala limodzi ndi katswiri wazakudya, yemwe amathanso kupereka tiyi ndi zithandizo zapakhomo zomwe zimathandiza kuthana ndi vutoli. Onani zitsanzo apa.
Onani malangizo ena otsitsira ma triglycerides muvidiyo yotsatirayi:
Kuwona
Zakudya Zopanda Tyramine
