Kudya kuti udzikise triglycerides

Zvemukati

• 1. Deredza kudyiwa kweakareruka makabhohaidhiretsi
• 2. Dzivisa kunwa doro
• 3. Kudya mafuta akanaka
• 4. Idya zvekudya zvine fiber
• Kudya Menyu yeTriglycerides
• Ona mamwe matipi ekurodha pasi triglycerides muvhidhiyo inotevera:

Kudya kwekudzikisa triglycerides kunofanirwa kuve kushoma muzvikafu zvine shuga neupfu chena, senge chingwa chena, zvihwitsi, zvinwiwa uye makeke. Idzi chikafu chakapfuma mune akareruka makabhohaidhiretsi, ayo anofarira kuwedzera kwe triglycerides muropa.

Kana iyo triglyceride mhedzisiro iri pamusoro pe150 ml / dL, kune mukana wakawanda wekuve nematambudziko ehutano senge chirwere chemwoyo uye chirwere cheshuga, semuenzaniso, asi izvo zvinogona kudzivirirwa nekutevera kudya kune hutano uye kwakaringana. Saka heano matipi mana ekudzikisa triglycerides kuburikidza nedhayeti yako:

1. Deredza kudyiwa kweakareruka makabhohaidhiretsi

Kudya chikafu chakawanda chine shuga neshuga chena ndicho chikonzero chikuru che triglycerides, zvakakosha kudzivirira zvigadzirwa zvakawandisa zvakaita seshuga, hupfu hwegorosi, tudyo, pizza, chena pasta, chingwa chena, makeke, makuki kazhinji, madhiri, nyoro. zvinwiwa uye majisi ekugadzira.

Uye zvakare, iwe unofanirwa zvakare kudzivirira kuwedzera shuga kuzvikafu zvakagadzirwa pamba, senge majuji echisikigo, kofi netii. Ona iro rondedzero izere yezvikafu zvine makabhohydrate uye unzwisise kuti ndezvipi zvakanakisa.

2. Dzivisa kunwa doro

Zvinwiwa zvinodhaka zvakakwirira mumakori uye zvinokurudzira kugadzirwa kwe triglycerides. Doro, semuenzaniso, mukuwedzera kune doro zvakare riine yakakwira makabhohaidhiretsi, uye kunwa kwayo kwakanyanya chikonzero chakakosha cheakachinja triglycerides uye cholesterol. Ziva mhedzisiro yedoro pamuviri.

3. Kudya mafuta akanaka

Mafuta akanaka anobatsira kudzora cholesterol uye ezasi triglycerides, sezvo ivo vachiita se antioxidants uye anti-inflammatories, kugadzirisa kutenderera kweropa uye kudzivirira matambudziko emwoyo, sitiroko uye thrombosis, semuenzaniso.

Chikafu chakazara mafuta akanaka maorivhi, chestnuts, nzungu, maamondi, mbeu dzechia, flaxse, sunflower, hove senge tuna, sardines nesalmon, uye avocado. Uye zvakare, kudyiwa kwezvikafu zvakapfuma mumafuta akaomeswa, soseji, soseji, ham, bologna, hamburger uye chikafu chakaomeswa nechando chinofanira kudzivirirwa.

4. Idya zvekudya zvine fiber

Chikafu chakapfuma nefibre michero, miriwo uye chikafu chose, senge mupunga une shavi, chingwa chine shavi, wholegrain pasta, gorosi neoat bran, oats akakungurutswa, quinoa, nyemba nembeu dzakadai sechia, flaxseed, sesame, manhanga uye sunflower.

Iyo tambo dzinobatsira uye kudzikisa spikes muropa glucose, inova shuga yeropa, kugadzirisa kudzora kwe triglycerides uye cholesterol, mukuwedzera pakuchengeta ura hwakanaka uye kurwisa kupatirwa.

Kudya Menyu yeTriglycerides

Iyi tafura inotevera inoratidza muenzaniso wemamazuva matatu-matatu ekudzora triglycerides:

Izvo zvakakosha kuti urangarire kuti chikafu chinodzora triglycerides chinofanira kuperekedzwa neanoona nezvehutano, uyo anogona zvakare kunyorera tii nemishonga yekumba iyo inobatsira kudzora dambudziko iri. Ona mimwe mienzaniso pano.

Ona mamwe matipi ekurodha pasi triglycerides muvhidhiyo inotevera: