Mankhwala ochepetsa mafuta m'thupi ndi maphikidwe

Zamkati

• Njira zabwino kwambiri zothandizira kutsitsa mafuta m'thupi
• Maphikidwe ochepetsa cholesterol
• 1. kirimu wa peyala
• 2. Biringanya kapakaka wokhala ndi fulakesi
• 3. Letesi ya saladi yokhala ndi kaloti ndi mandimu
• 4. Nyemba za soya zobiriwira
• 5. Mpunga wofiirira wokhala ndi kaloti

Kuchepetsa cholesterol ndi mankhwala apakhomo ndikofunikira kusankha zakudya zomwe zili ndi omegas 3 ndi 6 ndi fiber, chifukwa zimathandiza kuchepetsa kuyamwa kwa mafuta ndikulimbikitsa kuchuluka kwa mafuta m'thupi. Ndikofunika kuti zithandizo zapakhomo zizigwiritsidwa ntchito ngati njira yothandizira kuchipatala komwe dokotala akuwonetsa.

Cholesterol ndi mafuta, oyera, opanda fungo omwe sangawoneke kapena kuzindikira kukoma kwa chakudya. Mitundu yayikulu ya cholesterol ndi cholesterol yabwino (HDL) yomwe imayenera kukhala pamwamba pa 60 mg / dL ndi cholesterol yoyipa (LDL), yomwe imayenera kukhala yochepera 130 mg / dL. Kuonetsetsa kuti magazi ali ndi mafuta m'thupi mwanu moyenera ndikofunika kuti magwiridwe antchito a mahomoni azitetezedwa komanso kupewa matenda amtima, monga matenda amtima ndi sitiroko. Dziwani zambiri za mitundu ya cholesterol.

Njira zabwino kwambiri zothandizira kutsitsa mafuta m'thupi

Zithandizo zapakhomo zimathandiza kuthandizira kuchuluka kwa cholesterol m'magazi chifukwa ali ndi zinthu zomwe zimathandizira kukwera kwa HDL ndikuchepetsa kuyamwa kwa LDL, potero kumakulitsa cholesterol yonse. Zitsanzo zina ndi izi:

Ngakhale akuwonetsedwa kuti amachepetsa cholesterol, zithandizo zapakhomozi sizilowa m'malo mwazakudya, zolimbitsa thupi komanso mankhwala ochiritsira omwe akuwonetsedwa ndi cardiologist, koma ndi njira zabwino kwambiri zothandizira.

Kuti muchepetse cholesterol woyipa, tikulimbikitsidwa kuti tidye chakudya chopatsa thanzi, kudya mafuta abwino okhaokha monga maolivi, maolivi, mapeyala ndi mtedza, komanso kupatula zakudya zomwe zili ndi mafuta owononga thupi, monga omwe amapezeka zakudya zopangidwa. Njira yabwino ndikuwunika kuchuluka kwamafuta omwe amalembedwa pachakudya ndi ma CD kuti muwone ngati ali oyenera kudya kapena ayi.

Onerani vidiyo yotsatirayi kuti mudziwe zamankhwala ena oyenera kunyumba:

Maphikidwe ochepetsa cholesterol

Maphikidwe awa ndi njira zabwino zochepetsera mafuta m'thupi, kukhala njira yabwino yopezera chakudya chopatsa thanzi.

1. kirimu wa peyala

Kirimu ya peyala ili ndi mafuta abwino komanso ma antioxidants, omwe amathandiza kuchepetsa cholesterol yoyipa. Kuti mupange kirimu uyu, ingomenyani mu blender 1 avocado yakupsa ndi 100 mL ya mkaka wosakanizidwa ndikutsekemera kuti mulawe.

2. Biringanya kapakaka wokhala ndi fulakesi

Biringanya ali ndi zinthu zomwe zimathandizira kuchepetsa mafuta m'thupi ndi triglycerides, pomwe mafuta obiriwira amakhala ndi omegas 3 ndi 6 komanso amapangitsa chingamu m'mimba kukulitsa kukhuta kwa chakudya, ndikuthandizira pakuchepetsa thupi.

Kuti mupange chikondamoyo, ingomenyani mu blender 1 chikho cha mkaka wosalala, 1 chikho cha ufa wonse wa tirigu, dzira 1, 1/4 chikho cha mafuta, mchere ndi oregano. Kenako, mutha kudzaza chikondicho, ndipo chifukwa chake, muyenera kusunganya biringanya 1 ndi 1 bere la nkhuku losalala ndi nyengo kuti mulawe. Njira ina ndikudula biringanya ndikuphika ndi zonunkhira monga adyo watsopano, mchere, anyezi, mandimu ndi curry.

3. Letesi ya saladi yokhala ndi kaloti ndi mandimu

Saladi ya letesi yokhala ndi kaloti ndi mandimu imathandizira kutsitsa cholesterol chifukwa imakhala ndi mafuta ochepa. Kuti muchite izi, ikani letesi, akanadulidwa kaloti yaiwisi, anyezi wodulidwa mu chidebe ndi nyengo ndi mandimu 1 wofinya ndi ma clove angapo a adyo watsopano.

4. Nyemba za soya zobiriwira

Soya wobiriwira mumthumba mumakhala ma isoflavones omwe amathandiza kuchepetsa cholesterol, ndi mafuta ochepa ndipo mtundu wa protein ya soya ndi wofanana kwambiri ndi nyama, ndi mwayi wosakhala ndi cholesterol, woposa mapuloteni ena onse a masamba.

Kuti mupange soya wobiriwira, tikulimbikitsidwa kuphika soya wobiriwira m'madzi ndipo mutakhala wofewa, nyengo ndi msuzi wa soya, viniga ndi ufa wa ginger.

5. Mpunga wofiirira wokhala ndi kaloti

Mpunga wa Brown wokhala ndi kaloti umakhala ndi ulusi wambiri womwe umalimbikitsa kuchotsedwa kwa ma molekyulu amafuta ndi ndowe, kuphatikiza mavitamini a B, michere monga zinc, selenium, mkuwa ndi manganese komanso mankhwala amadzimadzi okhala ndi antioxidant. Gawo lakunja la mpunga wofiirira lili ndi oryzanol, chinthu chomwe chimadziwika kuti chimateteza ndikuwongolera matenda amtima.

Kuti mupange mpunga wabulauni ndi kaloti, ingosanizani mpunga wofiirira ndi adyo, anyezi ndi mchere kenako ndikuwonjezera madzi ndi kaloti grated.

Onani zambiri pazomwe mungadye kuti muchepetse cholesterol powonera vidiyo iyi: