6 Chiropa-Shamwari Chikafu Kudya

Zvemukati

• 1. Makotapeya
• 2. Kofi
• 3. Hove dzine mafuta
• 4. Mafuta omuorivhi
• 5. Walnuts
• 6. Makhahydrates akaoma
• Tora woenda nazvo

Chiropa chakakosha pakubatsira muviri wako kubvisa chepfu. Iwe unogona kufunga nezvechiropa chako seyefaira sisitimu iyo inobatsira kubvisa zvakashata ne-zvigadzirwa uchiri kubatsira muviri wako kuchengetedza zvinovaka muviri kubva muzvikafu zvaunodya.

Kana zvasvika kune hutano hwechiropa, zvakadaro, hazvisi zvese zvekudya zvinogadzirwa zvakaenzana. Izvi zvinonyanya kuitika kana iwe uine mamiriro senge cirrhosis kana hepatitis C, izvo zvinogona kuita kuti zviomere chiropa chako kusefa chikafu uye zvinovaka muviri sezvazvinofanira kuita.

Kudya chikafu chinopa chiropa senge chiri pazasi kunogona kubatsira kudzikisira kukuvara kunokonzerwa nechiropa chirwere.

1. Makotapeya

Avocados ndiwo akakosha mune akawanda macuisine. Ivo chaizvo chikamu chemhuri yemaberry uye vanopa akawanda mabhenefiti ehutano, kusanganisira nekuvandudza hutano hwechiropa.

Mumwe akatarisa basa rezvimwe zvekudya muvanhu vane isina-doro doro mafuta chiropa chirwere. Vatsvagiri vakaona kuti zvine mwero kudyiwa kwema avocado mukumisikidzwa kwechikafu chakaringana kunoenderana nekudzikira uremu uye huwandu hwakazara hwekuedzwa kwechiropa.

Vanhu vanodya maavocado vanogonawo kuve nechete uye chiuno chakatenderera. Ivo zvakare vane akakwirisa mwero yeHDL (yakanaka) cholesterol. Izvo zvinofungidzirwa kuti zvimwe zvezviitiko izvi zvine chekuita nefibre yepamusoro, mafuta ane hutano, uye zvemukati zvemvura yemakotapeya.

2. Kofi

Mukombe wako wezuva nezuva wekofi unogona kutamba chinonyanya kukosha kuhutano hwako kupfuura zvawaifunga.

Kana zvasvika kune hutano hwako hwechiropa, zvimwe zvidzidzo zvinoratidza kuti kofi inoderedza njodzi yecirrhosis, cancer, uye fibrosis muchiropa. Nguva dzose, zviyero zvine mwero zvinogona kutobatsira kudzikisira mafambiro ezvirwere zvechiropa zvazvino.

Chinokosha kubhenefiti dzakadai kunwa kofi zuva nezuva uye pasina kuwedzerwa mafuta emafuta neshuga. Pane kudaro, edza kuchinjisa mumukaka wakakora kana wakaderera wemukaka wemukaka, isina mukaka wemukaka we soy, mukaka weamondi, sinamoni, kana cocoa poda.

3. Hove dzine mafuta

Hove imwe nzira kune isina-kudaro-hutano nyama sekucheka kwemafuta enguruve nemombe.Hove dzinogona zvakare kupa zvimwe zvinokosheswa kune yako chiropa hutano, kunyanya oiri marudzi ehove.

Hove dzemafuta dzakadai salmon dzinogona kubatsira kudzikisa kuzvimba uye kuwanda kwemafuta muchiropa uku ichisimudzirawo yakaderera BMI, zvinoenderana ne. Hove yemafuta zvakare yakakwira mu omega-3 fatty acids, ayo akanaka kune moyo nehutano hutano.

Vanyori vewongororo iyi vakawana hove ine mafuta yaive inobatsira mukuderedza ropa lipids kana ichidyiwa kaviri kana kupfuura pasvondo. Kana iwe usingakwanise kudya hove, mafuta ehove zvinowedzera zvinogona kunge iri sarudzo yekukurukura nemupi wako wezvehutano mupi kana chiremba akanyoreswa.

4. Mafuta omuorivhi

Kufanana neavocado, oiri yemuorivhi yakawanikwa ichibatsira kudzikisa kuitika kwechirwere chechiropa nezvirwere zvemoyo kana zvichidyiwa kwenguva yakareba.

vakaratidza kuti mafuta omuorivhi anogona kubatsira kudzikisa enzymes echiropa anotungamira kuchiropa chirwere. Kunwa kwenguva refu kwemafuta emuorivhi kunogona kutodzora LDL (yakaipa) cholesterol mazinga, pamwe ne triglycerides muropa.

Oiri maorivhi ane macalorie mazhinji, saka kudzora chikamu kwakakosha. Iwe unogona kusasa mafuta emuorivhi pasaradhi pachinzvimbo chekushongedzwa kwemafuta, songa miriwo nayo, kana kugocha miriwo midzi muchoto pamwe nekudonhedza kwemafuta. Mafuta omuorivhi anogonawo kuita kuti chikafu chako chiwedzere kuzadza kuitira kuti iwe udye mashoma macalorie.

5. Walnuts

Nutsu, kana ichidyiwa muhuwandu hushoma, chikafu-chine gobvu rezvikafu zvishoma izvo zvakare zvakakwirira mumafuta ane hutano. Kunze kwekusimudzira hutano hwemwoyo, nzungu dzinogona zvakare kubatsira kudzikamisa kuitika kwechirwere chechiropa.

Pamhando dzese dzenzungu, walnuts ari pakati pekudzora mafuta echiropa chirwere. Izvi ndezvekutenda kune avo epamusoro antioxidant uye mafuta acid zvemukati. Walnuts ane omega-6 uye omega-3 fatty acids, uye polyphenol antioxidants.

6. Makhahydrates akaoma

Kunyange iwe usiri kuda kuti kudya kwako kwese kuve nemahydrohydrate, iwe unoda kuve nechokwadi kuti uri kudya muyero we carbs, protein, uye mafuta ane hutano.

Makabhohydrate akaomarara ari nani pane akareruka carbs nekuti akagayiwa mametaboliki anononoka uye anodzivirira kuwanda kwakawanda mu insulin. Insulin ihormone inobatanidzwa mukushandisa kweshuga uye mapuroteni kugadzira.

Asina kujekeswa carbs zvakare ane akakosha macomputer senge zinc, B mavitamini, uye epamusoro fiber mazinga, ayo ese akakosha kune hutano chiropa uye metabolism. Chinokosha chekuona kuti iwe unosarudza chaiyo mhando dzema carbs ndeyekuti uve nechokwadi chekuti zviyo zvakakwana. Mienzaniso inosanganisira:

• sadza remusango
• yose-gorosi chingwa uye pasta
• mupunga wakasvibira
• oats ese
• rye
• chibage
• bulgur

Tora woenda nazvo

Wehutano wako wekupa hutano kana akanyoreswa dietitian ndiyo yako yakanaka sosi yekuziva iyo chaiyo chikafu kuti iwe udye. Semuenzaniso, vamwe vanhu vane chirwere chemberi chechiropa vanogona kusakwanisa kutora mafuta ezvekudya uye vangatofanira kudzora mafuta ekubikisa nehove dzakakora muzvikafu zvavo. Semutemo wenguva dzose, chikafu chese chakanakisa chiropa chako, pamwe nemuviri wako wese.

Iwe unofanirwa zvakare kutaura nemupi wako wezvehutano kana iwe ukarasikirwa nehuremu hwakawanda munguva pfupi yenguva kunyangwe uchidya zvekudya zvine chiropa. Izvi zvinogona kureva kuti chiropa chako hachisi kugadzirisa zvinovaka muviri uye macalorie zvakanaka. Iwe unogona kutumirwa kune chiremba wezvekudya uyo anokuraira iwe nezve chero imwe shanduko iwe yaungangoda kuita kune kwako kudya.

Kunze kwekudya chikafu chinoshamisira chiropa, wako mupi wezvehutano anogona kukurudzira kurasa huremu kana uine mafuta chiropa chirwere kana kurega doro kana uine kukuvara kwechiropa zvine chekuita nekushandisa doro.