Thupi lomwe limapezeka m'matumbo a cell, lomwe limapangidwa m'chiwindi, limatchedwa cholesterol. Kuphatikiza apo, cholesterol imadyedwa tsiku lililonse. Mapangidwe osalimba a lipoprotein amawonedwa ngati owopsa chifukwa amapanga zolembera za atherosulinotic pamakoma amitsempha yamagazi. Kuchiza kupatuka koteroko kumaphatikizapo zakudya zapadera.
Vegetarianism ndiko kukana mwakufuna kwanu kudya zopangidwa ndi nyama. Omwe ali ndi moyo wamtunduwu amakana nyama pazifukwa zosiyanasiyana. Zimachitika kuti amaletsedwa kwathunthu kudya mazira ndi mkaka. Izi zimatchedwa veganism. Vegans nthawi zina amakana kugwiritsa ntchito uchi.
Cholinga chachikulu cha zakudya zopatsa thanzi ndikukhazikitsa ntchito za thupi, machiritso ake. Amadziwikanso pamaso pa cholesterol yayikulu, komanso matenda a mtima, matenda ashuga. Zakudya zimawerengedwa ngati njira ina yochizira matenda osiyanasiyana - khansa, kunenepa kwambiri, matupi awo sagwirizana. Nthawi zambiri cholesterol yapamwamba imayambitsa kusinthika mokakamizidwa ku zakudya zotere. Chakudya choterocho chimatsutsanabe, chifukwa thupi limafunafuna zinthu zomwe zimapezeka munyama.
Nthawi zina, kuchuluka kwa mafuta m'thupi kumakhala kwakukulu. Amakhulupirira kuti kuchuluka kwamafuta oyipa kudzera m'zakudya. Funso loti chifukwa chiyani anthu omwe amapanga masamba ali ndi cholesterol yayikulu silingayankhidwe mosiyanasiyana. Kuti mupeze yankho muyenera kuphunzira za zabwino ndi zovuta za moyo wotere, kuopsa kwa zakudya zamasamba.
Akatswiri amatsutsana za zabwino kapena zovulaza za zakudya zotere. Koma ambiri amadziwa zabwino zingapo zomwe zimakhala nazo. Anthu ambiri amafunsa kuti: chifukwa chiyani chakudya chotere chikufala?
Malinga ndi kunena kwina, kuchuluka kwa moyo wa otsatira chakudya chotere ndi kwadutsa zaka zingapo. Zamasamba samadwala matenda onenepa kwambiri, kuopsa kwa khansa, matenda ashuga, matenda amtima, gout ndi matenda oopsa zimachepetsedwa.
Malinga ndi ziwerengero, pakati pa omwe amathandizira zakudya zotere, zakumwa zoledzeretsa sizachilendo, ndipo impso zawo ndi chiwindi sikuti amadwala. Kuphatikiza pa zakudya, zakudya zimaphatikizapo moyo womwe umapatsa kukana zizolowezi zoipa, masewera olimbitsa thupi. Kuphatikiza zakudya komanso moyo wathanzi kumabwezeretsa thanzi.
Ogwiritsa ntchito amawona kuti zomwe zili ndi kuchuluka kwa nitrate munyama zimathandizira kudzikundikira kwawo m'thupi. Kukana kwake kumachotsa pazinthu zovulaza, poizoni amachotsedwa mwachangu. Kuchokera pakuwona kusamalira zachilengedwe, chakudya ichi ndi zitsanzo kwa anthu, chifukwa mwanjira imeneyi chilengedwe sichikuvutika, ndipo nyama sizinawonongeke chifukwa cha chakudya. Nkhani yayikulu ndikuti kuwonongeka kwa dziko lapansi komanso kusintha kwa nyengo zikuchepa kwambiri kotero kuti anthu akumva zowawa zoposa chaka.
Zakudya zili ndi maubwino omveka:
- Zakudya za mmera mulibe cholesterol kapena zopatsa mphamvu zochuluka. Izi zimathandizira kuchepetsa thupi.
- Ntchito yam'mimba yogaya imakhazikika ndikuyenda bwino, chifukwa zakudya zam'mera zimakhala ndi fiber yambiri, yomwe imalimbikitsa matumbo.
- Masamba ndi zipatso zimathandizira kuti poizoni wambiri achotse thupi. Amathandizanso kagayidwe kazakudya kolimbitsa thupi.
Kuphatikiza apo, zakudya zam'mera zimakhala ndi mndandanda wonse wama mavitamini ndi michere omwe amathandizira kuchiritsa, ndizofunikira pamoyo wabwinobwino wamunthu.
Nthawi zambiri, anthu omwe amadya zamasamba amakhala athanzi ndipo samadandaula chifukwa chophwanya mafuta.
Izi ndichifukwa choti ndi chakudya chomwe zinthu zimalowa mulingo woyenera, chifukwa chakudyacho sichikhala chamafuta komanso chopatsa thanzi.
Nthawi zina wamasamba amadwala cholesterol yayikulu chifukwa:
- matenda a chiwindi;
- zovuta pamtundu wa majini.
Chiwindi chimayang'anira kaphatikizidwe ka zinthu ndi kagayidwe kachakudya, ngati pali zosokoneza pakugwira ntchito kwa thupilo, ndiye kuti pali kuthekera kwa kupatuka mu cholesterol metabolism.
Kupezeka komanso kukula kwa zovuta kumayendetsedwa ndi chibadwidwe. Ngati achibale apeza kale zoterezi, kuthekera kopatuka kudzakulabe kuposa masiku onse. Ngakhale muzinthu zamasamba, imatha kukwezedwa chifukwa cha zinthu izi.
Chifukwa china chowonjezerera chamafuta owopsa ndikugwiritsa ntchito mazira ambiri ndi mkaka. Muyenera kuyandikira chakudya mosamala, chifukwa kusowa kwa zinthu ndizowopsa monga kuchuluka kwake.
Nthawi zambiri, azinyama omwe amasintha zakudya zawo amadya kwambiri amavutika ndi mafuta ochepa. Mutha kuchulukitsa ndi zowonjezera zapadera komanso kusintha zakudya. Kupatuka kotereku ndizowopsa chifukwa cha kuchepa kwa ntchito ya chitetezo chamthupi, yomwe imakhala ikuwoneka ndikukula kwa kusokonezeka kwa kugonana mwa amayi ndi amuna. Hafu yachikazi imatha kukhala ndi mavuto ndi kubereka, chifukwa cha kuchepa kwake komanso zokhala ndi lipid zochepa. Cholesterol ndi ndiwo zamasamba zimalumikizana, chifukwa zakudya zimakhudza mwachindunji kuchuluka kwake kwa lipid.
Musanayambe zakudya zamasamba, muyenera kuyerekeza zabwino ndi zovuta zonse. Muyenera kudziwa kuchuluka ndi kutsitsa milomo ya lipid kuti musavulaze thupi. Zakudya zamtunduwu sizingatsatidwe ndi ana, popeza nyama mapuloteni ndi mafuta ndizofunikira pakukula kwathunthu kwa thupi la mwana. Amayi oyembekezera sayeneranso kudyetsedwa motere, chifukwa chifukwa chosowa zinthu, mwana wosabadwayo sangakule bwino.
Ma nuances amenewa ayenera kukumbukiridwa mukasinthira zakudya zinazake.
Kusintha kwa chomera chakudyacho sikuyenera kukhala kwadzidzidzi kuti thupi lizisinthana ndi nthawi yatsopano.
Posinthira kwathunthu, zakudya zambiri zapadera zapangidwa.
Ngati nyama idyedwa tsiku lililonse, masiku a chomera ayenera kukonzedwa koyamba - katatu pa sabata.
Kenako, nyama yofiira imasinthidwa ndi yoyera. Vegan pamapeto pake ayenera kusiyiratu zogulitsa nyama. Kuti musinthe zakudya zomwe sizipweteka m'thupi, muyenera kufunsanso katswiri wazakudya kuti mupewe ngozi.
Njira imeneyi imafunikiranso ngati pali matenda osachiritsika. Musanayambe zakudya zotere, muyenera kuganizira mfundo zofunika kuzitsatira:
- amachepetsa mafuta m'zakudya;
- kuchuluka kwa zipatso ndi masamba, nthangala ndi mbewu;
- kukanidwa kwa zinthu zakonzedwa.
Choyamba, mukamagula zinthu, muyenera kulabadira kapangidwe kake ndi moyo wa alumali. Nyama imatha kusintha zakudya za mapuloteni, monga nyemba ndi tofu. Zitha kugulidwa pa sitolo iliyonse. Masiku ano, zinthu zoterezi zikuyamba kutchuka kwambiri, chifukwa kuyenda kwamasamba kukuchulukirachulukira chaka chilichonse.
Malinga ndi zomwe ena amati, ambiri sangasinthe ku zakudya zamasamba chifukwa chosakoma ndi masamba. Itha kusinthidwa ndi zonunkhira ndi zonunkhira zomwe zingapindulitse thupi.
Ngati zakudya zimasungidwa bwino, sizongoteteza kokha, komanso zothandiza. Musanafike pa icho, muyenera kujambula mwatsatanetsatane dongosolo lomwe muyenera kutsatira m'tsogolo. Tiyenera kukumbukira kuti kukanidwa kwathunthu kwazinthu zanyama kumalonjeza kutayika kwa mavitamini. Chifukwa chake, muyenera kumwa ma protein apadera omwe amagulitsidwa ku pharmacy. Komanso, zakudya zimafunika kuphatikizidwa ndi mapuloteni, chifukwa thupi silingagwire ntchito bwino popanda iwo.
Kuti mupeze kuchuluka kwa mapuloteni omwe mumafunikira muyenera kuphatikiza chakudya chololedwa, chomwe ndi "chimanga + nyemba." Mutha kubwezeretsanso zama protein mu thupi ndikuphatikiza zinthu zamkaka ndi chimanga ndi mtedza. Zakudya izi zimayenera kudyedwa mu chakudya chimodzi. Kuti mukhale ndi thanzi labwino, muyenera kumwa zowonjezera muzakudya komanso zovuta za mavitamini apadera. Chifukwa chake, zamasamba zimadziwika m'nthawi yochepa.
Kuti kusintha kosavuta kusakhale kophweka, muyenera kufunsa dokotala. Amapanga ndondomeko ya momwe angagwiritsire ntchito zakudya ndi zakudya, poganizira matenda omwe munthu amakhala nawo.
Chimodzi mwazakudya zapadera ndizakudya za Dean Or Kifin - wothandizira wazakudya za banja lodziwika bwino la Clinton. Zakudya zake zimachitika m'malo osiyanasiyana padziko lapansi, ndizodziwika bwino pakati pa anthu otchuka.
Chakudyachi ndichabwino kwa anthu omwe akudwala matenda a mtima, kunenepa kwambiri komanso matenda a shuga. Chowonjezera komanso chofunikira ndi masewera.
Mfundo zazikuluzikulu za kadyedwe ndikuwongolera kwathunthu kwa zopatsa mphamvu. Ma calorie ochokera m'mafuta sayenera kupitirira 10% yonse. Kuchuluka kwamafuta osaposa 20 magalamu patsiku. Muyeneranso kusiya mowa ndi kusuta, kuchepetsa zakudya ndi cholesterol. Malonda amagawidwa m'mitundu itatu: kuloledwa muyeso iliyonse, kuloledwa pang'ono komanso zoletsedwa kwathunthu.
- Zololedwa mu kuchuluka kulikonse - zipatso, zipatso, nthangala, mbewu.
- Zololedwa pang'ono - zinthu zamkaka zokhala ndi mafuta ochepa, ma flakes a chimanga, osokoneza, mazira.
- Zakudya zoletsedwa - nyama, nsomba, tchizi, mayonesi, batala, mkaka wokhala ndi mafuta ambiri, mtedza, mbewu za mpendadzuwa, mapeyala, mizimu.
Muyenera kusiyanso shuga ndi zinthu zomwe zili nazo. Amaloledwa kugwiritsa ntchito zitsamba za stevia ndi zotsekemera zina.
Dongosolo lotere la zakudya limapangidwa makamaka kwa anthu omwe ali ndi cholesterol chambiri, matenda amtima komanso matenda oopsa. Iye ndi mtsogoleri pakati pazakudya zambiri zapadera.
Munthu samadya molingana ndi dongosolo, koma nthawi iliyonse yoyenera. Muyenera kugwiritsa ntchito mndandanda uliwonse wazomwe zololedwa.
Chifukwa chake, njala itha kupewedwa ndipo zakudya sizikhala mkhalidwe wopsinjika kwa thupi. Kuphatikiza apo, siokwera mtengo kwenikweni ndipo imathandizira kuti thupi liwonongeke mofulumira komanso kuyeretsa thupi.
Zambiri zosangalatsa za veggie zaperekedwa mu kanema munkhaniyi.
