Kudya kwemafuta muchiropa

Zvemukati

• Kudya mazano eakakora chiropa
• Zvibvumirano zvinobvumidzwa
• Zvikafu zvekudzivirira
• Semuenzaniso menyu yemafuta chiropa
• Mamwe mazano
• Zivo bvunzo
• Chiropa chakakora: edza ruzivo rwako!

Muzviitiko zvine mafuta chiropa, inozivikanwawo se hepatic steatosis, zvakakosha kuti uchinje dzimwe tsika dzekudya, sezvo iyi iri imwe yenzira dzakanakisa dzekurapa nekuvandudza zviratidzo zvechimiro, kunyanya kurasikirwa nechido, kurwadziwa mudumbu divi kurudyi uye dumbu rakazvimba.

Iyo ine mafuta chiropa mhedzisiro yehurombo tsika dzekudya, dzakabatana nehuremu hwekuwedzera uye zvirwere zvekufutisa senge: pre-chirwere cheshuga, chirwere cheshuga, yakakwira cholesterol, yakakwira triglycerides uye hypertension. Nekudaro, chikafu ichi chine chinangwa chekubvisa mafuta akaunganidzwa padumbu, kuitira kuti kuyedze zvishoma nezvishoma mafuta ari muchiropa.

Kudya mazano eakakora chiropa

Imwe yemazano akakosha ekudzora zvishoma nezvishoma mafuta akaunganidzwa muchiropa ndeyekudzora huremu kana uri kufuta. Izvi zvinodaro nekuti, kana ingangoita gumi muzana yehuremu hwazvino hwarasika, iwo mazinga enzyme muchiropa anowedzera uye anofarira kubviswa kwemafuta akaunganidzwa.

Izvi zvinotevera zvinoratidzwa kuti ndezvipi chikafu zvinobvumidzwa uye zvinofanirwa kudzivirirwa:

Zvibvumirano zvinobvumidzwa

• Shandisa 4 kusvika ku5 servings yemichero nemiriwo pazuva, senge zucchini, eggplant, lettuce, tomato, hanyanisi, karoti, apuro, peya, pichisi, papaya, mahabhurosi, mabheribheri, raspberries, orenji, ndimu, plums, pakati pevamwe;
• Wedzera kudyiwa kwezvefibhi-zvakapfuma zvekudya zuva nezuva, senge brown mupunga, shava chingwa kana wholegrain pasita;
• Mazai;
• Nyama chena (yakaderera mumafuta), senge turkey, huku kana hove;
• Skimmed mukaka uye yogati;
• Machena machena;
• 1 chipunu (che dessert) yemafuta emuorivhi mbishi.

Mhando yemafuta anogona kudyiwa, asi zvishoma, polyunsaturated, monounsaturated mafuta uye chikafu chakapfuma muomega 3. Mimwe mienzaniso yemhando idzi dzemafuta ndeiyi: olive oil, avocado, nzungu dzakadai nzungu, walnuts, maamondi; uye hove salmon, trout, sardines kana mackerel, semuenzaniso. Tarisa uone mimwe mienzaniso yezvikafu zvakapfuma muomega 3.

Ona mamwe matipi akakosha muvhidhiyo pa:

Zvikafu zvekudzivirira

Chikafu chinofanirwa kudzivirirwa kudzivirira kuwanda kwemafuta muchiropa ndeichi:

• Chikafu chine mafuta akazara: yero chizi, kirimu chizi, curd, chokoreti, makuki, makeke, sausage, sauces, ruomba, coconut, majarini, pizza kana hamburger, semuenzaniso;
• Zvigadzirwa zvakapfuma mushuga, kunyanya maindasitiri uye anogadzirwa, senge makuki kana majusi;
• Kurumidza, kugadzirira kana chando chikafu;
• Zvinwiwa zvinodhaka.

Mune vamwe vanhu, mafuta ari muchiropa anogona kukonzera kurwadziwa mudumbu uye, nekudaro, kudyiwa kwechikafu chinogadzira magasi, senge bhinzi, kunogona kukonzera kusagadzikana kukuru, saka vanofanirwawo kudzivirirwa. Tarisa uone chinyorwa chezvekudya zvinokonzeresa gasi.

Semuenzaniso menyu yemafuta chiropa

Iyo inotevera tafura inoratidza muenzaniso we3-mazuva menyu echiropa mafuta chikafu:

Kudya	Zuva 1	Zuva 2	Zuva 3
Kudya kwemangwanani	2 zvidimbu zvechingwa chakazara + 2 zvidimbu zvechena chizi + 1 girazi remuto wemaranjisi usina kutapira	1 chirongo che yogati + ½ mukombe wezviyo zvakakwana + 1 peya	2 mazai akakwenywa + 1 slice yechena chizi + 1 chidimbu chechingwa chakazara + 1 girazi remuto weswiti isina kutapira
Kudya kwemangwanani	1 wepakati peach	2 yakazara tositi ine ricotta cheese machipunu	1 bhanana
Lunch kudya kwemanheru	90 g yeakakangwa huku chipfuva + ½ mukombe wemupunga + 1 mukombe we lettuce, karoti uye chibage saradhi, yakarungwa nedonhwe remoni nemunyu	1 fillet yehake muchoto nemanhanga puree + 1 mukombe webheet saladhi ine karoti yakabikwa, yakarungwa nemadonhwe mashoma emonimu uye Oregano + 1 bhanana	1 yepakati yakazara gorosi tortilla + 90 g yeTurkey zamu rakatemwa kuita zvidimbu + madomasi, lettuce uye hanyanisi saladhi, yakarungwa nemadonhwe emonimu uye chipunu chemafuta emuorivhi (dhizeti) + 1 pichisi
Manheru masikati	1 chirongo cheshuga-isina gelatin	1 apuro	1 yakaderera-mafuta yogati ne ½ mukombe wegranola

Mamwe mazano

Zvakakosha kunwa mvura yakawanda zuva rese, zvinokurudzirwa kunwa kanenge 2 litita pazuva. Izvo zvakare zvinokwanisika kumedza tii iyo inofarira kucheneswa kwechiropa kubvisa huturu hwakaunganidzwa, senge mukaka mungava, yarrow kana artichoke. Ona mimwe mienzaniso yemishonga yemumba yemafuta echiropa.

Kana munhu wacho asinganwe mvura yakawanda zvinokwanisika kuwedzera ndimu, nekuti pamusoro pekupa imwe tavhu kumvura zvakare ine vhitamini C iyo inobatsira kudzikisira chiropa. Uye zvakare, iwe unofanirwa kugara uine zvishoma kana zvitatu zvakakosha zvekudya uye zviviri zvekudya zvekudya mukati mezuva rese, uchidzivirira kuenda kwenguva refu usina kudya.

Mune chikafu ichi zvakakoshawo kuti chikafu chigadzirirwe nenzira yakapusa, isina akawanda macondiments kana mafuta, uye zvinofanirwa kunge zvichibikwa sekukangwa, kupiswa kana muhovhoni.

Nekutevera nenzira kwayo aya marongero, zvinokwanisika kubvisa zvishoma nezvishoma mafuta akaunganidzwa padumbu remudumbu, pamwe nemafuta akaunganidzwa muchiropa, mhedzisiro ichionekwa mukati memwedzi miviri. Nekudaro, icho chakanakira kugara uchibvunza nyanzvi yezvokudya kuti igadzirise menyu kune izvo zvinodiwa nemunhu mumwe nemumwe.

Zivo bvunzo

Bvunzo iyi inokurumidza inokutendera kuti uongorore ruzivo rwako rwekuti unganyatsochengeta sei chiropa chako chine mafuta:

• 1
• 2
• 3
• 4
• 5

Chiropa chakakora: edza ruzivo rwako!

Tanga bvunzo Kudya kune hutano kwechiropa kunoreva:

• Idya mupunga wakawandisa kana chingwa chena, uye makeke akatsemurwa.
• Idya kazhinji miriwo mitsva nemichero nekuti zvakapfuma mumafuta uye nemafuta mashoma, zvichideredza kudyiwa kwezvakagadzirwa.

Iwe unogona kutaura kuti chiropa chiri kuvandudza kana:

• Cholesterol, triglycerides, BP uye uremu zvinoderera;
• Hakuchina kupererwa neropa.
• Ganda rinowedzera kunaka.

Kunwa doro, waini kana chero chinwiwa chinodhakisa ndechekuti:

• Inotenderwa, asi chete pamazuva epati.
• Kurambidzwa. Doro kunwa kunofanirwa kudzivirirwa zvachose mune zvine mafuta chiropa.

Imwe yedzakanakisa nzira dzekubatsira yako chiropa kupora ndeiyi:

• Kudya chikafu chine mafuta mashoma kuti uderedze huremu zvakare kuchaderedza cholesterol, triglycerides uye insulin kudzivisa.
• Tora ropa uye ultrasound kuongororwa nguva dzose.
• Inwa mvura yakawanda inopenya.

Chikafu chisingafanirwe kudyiwa kubatsira chiropa kupora ndeichi:

• Zvikafu zvine mafuta akawanda soseji, soseji, sosi, ruomba, nyama yakakora, chezi dzakatsvuka kwazvo uye chikafu chakagadzirwa.
• Zvibereko zveCitrus kana peel tsvuku.
• Salads uye soups.

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