Mutha kudya mazira angati?

Mazira a nkhuku ndi gawo lofunikira la zakudya zoyenera, magwero a amino acid, mavitamini ndi mchere. Komabe, ali ndi cholesterol, chinthu chomwe chingakhale chowopsa ku dongosolo lamtima. Kuchulukirachulukira kwa cholesterol m'mwazi kumalumikizidwa ndi ngozi zathanzi.

Ndi mazira angati omwe mungadye patsiku popanda kuvulaza thanzi? Kodi ndi bwino kumangodya azungu okha osati yolk? Kodi chidzachitike ndi chiyani kwa thupi ngati mudya mazira ambiri - zoopsa ndi zotsatira zotheka.

Kodi ndi bwino kudya mazira tsiku lililonse?

Mazira ndi amodzi mwamapuloteni otsika mtengo kwambiri kwa othamanga. Ochita masewera ena amatha kudya mazira a nkhuku 8 kapena kuposerapo patsiku. Pochita izi amapeza magalamu 120 a mapuloteni komanso mpaka 4-5 magalamu a cholesterol. Dziwani kuti RDA ya chinthu ichi ndi 300 mg yokha.

M'malo mwake, kuopsa kwa mazira tsiku ndi tsiku kuli kwenikweni m'mafuta a kolesterolini. Mpaka 400-500 mg pa chidutswa chilichonse. Ngakhale izi zili choncho, asayansi akukhulupirira kuti ubale womwe uli pakati pa cholesterol m'zakudya ndi kuchuluka kwake m'magazi ndiwosamveka.

Malinga ndi kafukufuku, kwa anthu athanzi, kudya mazira a nkhuku ngakhale ochulukirapo (pafupifupi 3-4 patsiku kapena pafupifupi 20 pa sabata) sikukhudza kuchuluka kwa cholesterol m'magazi ambiri, kapena "zoyipa" cholesterol makamaka.

Mazira zakudya kuwonda

Ngakhale dzina, dzira zakudya amalola kudya osati mazira. Mutha kudyanso masamba ochepa, komanso zipatso zomwe zili ndi index yotsika ya glycemic. M'malo mwake, zakudyazo ndizochepa kwambiri ndipo zimagwiritsidwa ntchito ngati gawo lokonzekera kulowa ketosis.

Amakhulupirira kuti ndi chakudya cha dzira mutha kutaya 2-4 kg m'masiku 3-5 oyamba - osamva njala. Popeza ntchito mazira wolemera mu mapuloteni amapereka kwa nthawi yaitali kumverera chidzalo. Zina mwa zotsutsana zazikulu ndi mimba ndi matenda a chiwindi.

Mazira - zoopsa ndi zoopsa

Ngakhale kuti cholesterol yochokera ku chakudya imasinthidwa pang'ono kukhala cholesterol m'magazi, nthawi zambiri saloledwa kudya mazira oposa 3-4 patsiku. Akamamwa mulingo uwu, pafupifupi munthu m'modzi mwa atatu aliwonse amakhala ndi cholesterol yambiri m'magazi.

Dziwani kuti tikukamba za kuwonjezeka pang'ono kwa cholesterol - kuphatikizapo, "zoipa" ndi "zabwino". Kumbali inayi, palibe maphunziro okhudza kuopsa kwachindunji kwa dzira mopitirira muyeso - monga momwe palibe mlingo waukulu "wotetezeka".

Kodi mungadye bwanji pamimba yopanda kanthu?

Nthano zodziwika bwino zazakudya zokhuza mazira ndizoti amamwa athanzi osaphika kapena ayenera kudyedwa popanda kanthu. Ndipotu, palibe umboni wosonyeza kuti ndi opindulitsa kwambiri akakhala aiwisi - komabe, ngozi zathanzi zingabwere chifukwa cha chithandizo cha kutentha kosakwanira.

Kuonjezera apo, mazira amatha kuyambitsa chifuwa cha chakudya cha munthu aliyense - makamaka akamadya mochuluka pamimba yopanda kanthu.

Kodi mazira amakhala ndi alumali moyo?

Malingaliro a wopanga ndikudya mazira mkati mwa masiku 7. Chifukwa cha kusungirako kutentha kwa chipinda, mazira amakhala atsopano kwa milungu ingapo akasungidwa mufiriji. Pambuyo pa nthawiyi, mazira amatha kuola - makamaka ngati pali chipolopolo chopyapyala.

Kodi othamanga ayenera kudya mazira angati?

Kupeza minofu kudzera mu maphunziro a mphamvu kumatanthawuza kuchuluka kwa mapuloteni - koma pokhapokha pokhudzana ndi kuwonjezeka kwa chiwerengero cha caloric. Mwa kuyankhula kwina, kuchuluka kwa zakudya m'zakudya ndizofunikira kwambiri kuposa zakudya zamapuloteni pa mazira ndi nyama.

Kuonjezera apo, mukudya mazira ambiri (kuposa 3-4 patsiku), tikulimbikitsidwa kuchepetsa kugwiritsa ntchito yolks - mwachitsanzo, kuphika omelet kuchokera ku mapuloteni angapo ndi yolk imodzi yokha. Izi zidzachepetsa kwambiri kudya kwa cholesterol, chifukwa pafupifupi mulibe cholesterol m'mapuloteni.

Komanso, cholesterol yochulukirapo imakhala yovulaza makamaka mukamagwiritsa ntchito mankhwala a anabolic - kusokoneza chiwindi. Koma, monganso nthawi zina, palibe umboni wosatsutsika wakuti kudya mazira ambiri kumakhala kovulaza thanzi.

Malingaliro a Nutritionist pa kuchuluka kwa mazira omwe amayenera kudya patsiku kapena pa sabata - osapitirira 3-4 mazira athunthu patsiku kapena 20 pa sabata. Choyipa chomwe chingachitike ndi kuchuluka kwa cholesterol mu yolk - kuchuluka kwa zinthu izi kumatha kukulitsa kuchuluka kwa cholesterol m'magazi.