Zamkatimu
Kuchepetsa thupi mpaka makilogalamu 6 m'masiku 14.
Ma calorie apakati tsiku ndi tsiku ndi 800 Kcal.
Mwa njira zambiri zopangira zakudya zopangira thupi, malo apadera amaperekedwa ku zakudya zochepetsera lipid. Sizimangosintha thupi, komanso zimathandiza kuthana ndi mavuto a thanzi. Njira imeneyi nthawi zambiri imalimbikitsidwa ndi madokotala kwa odwala omwe ali onenepa kwambiri komanso akudwala matenda amtima, zomwe zimachitika nthawi zambiri zimayambitsidwa ndi kuchuluka kwa cholesterol m'magazi. Kuti muchepetse kuchuluka kwake, makamaka, chakudya cha hypolipidemic chimapangidwa.
Zofunikira pakuchepetsa lipid
Kodi cholesterol ndi chiyani? Lingaliro ili limatanthauziridwa mwasayansi motere: chinthu chamtundu wofanana ndi mafuta omwe ali m'gulu la steroids. Cholesterol imapangidwa ndi thupi lathu lokha kuti lithandizire njira zambiri zofunika. Imagwira ntchito zambiri zothandiza, ndipo sitingathe kuchita popanda izo. Koma ngati kuchuluka kwake kumakhala kopitilira muyeso wovomerezeka, kumawopseza thanzi ndipo kumatha kuyambitsa matenda ambiri oopsa. Ndipo izi, ndithudi, sizingaloledwe.
Mfundo zazikuluzikulu za zakudya zochepetsera lipid zomwe zimathandiza kuchepetsa thupi ndikuchepetsa cholesterol?
Chimodzi mwazofunikira kwambiri panjira iyi ndikuchepetsa kwambiri (kapena bwino, kwakanthawi, kusapezeka kwathunthu) kwazinthu zomwe zili ndi cholesterol yambiri, chakudya cham'magazi (shuga, sucrose, fructose), komanso kalori yayikulu. ndi zakudya zokhala ndi mafuta ambiri a nyama.
Pokhala pazakudya zochepetsa lipid, muyenera kuchepetsa nthawi yachakudya chamadzulo. Mukagona cham'ma 23:00, muyenera kudya pasanathe 19:00. Ngati mumakonda kugona pakati pausiku, ndiye kuti nthawi ya chakudya chomaliza imatha kusinthidwa, koma kudya mochedwa kuposa 20:00 sikuvomerezeka. Chakudya chamadzulo, muyenera kudya zakudya zokhala ndi fiber yambiri.
Zakudya zonse zomwe zimayendera tebulo lanu panthawi yazakudyazi zimalimbikitsidwa kuti ziphike, zophika, zophika, ndi zowotcha. Ndipo oterowo amatha kuphika monga Frying, Frying deep and treatments zofanana, zomwe chakudya chimakhudzana ndi mafuta, chiyenera kukhala chochepa kapena kuthetseratu. Kuchuluka kwa mchere muzakudya kuyeneranso kuchepetsedwa. Mchere mbale musanadye, osati pamene mukuphika, monga momwe ambiri amachitira.
Ponena za kumwa mowa, tikulimbikitsidwa kumwa mpaka malita 1,2-1,3 amadzi opanda kaboni pazakudya zochepetsa lipid. Muyenera kudya pang'ono, osachepera kasanu patsiku.
Khazikitsani zakudya pazakudya zochepetsera lipid ndi pazinthu zotere.
- Masamba (onse kupatula mbatata), mwatsopano ndi mazira. Ndibwino kuti muwagwiritse ntchito ndi khungu. Idyani makamaka biringanya, turnips, nkhaka, mitundu yosiyanasiyana ya kabichi, radishes, nyemba, sikwashi, beets, kaloti. Pangani saladi zosiyanasiyana kuchokera ku zokolola zatsopano, mphodza, kuphika, kuphika vinaigrette, supu ya beetroot, borsch wamasamba, ndi zina.
- Zipatso ndi zipatso. Amadyanso bwino ndi peel. Maapulo, mapeyala, mapichesi, plums, yamatcheri, raspberries, currants amalemekezedwa kwambiri. Mutha kuzidya zatsopano kapena zozizira. Amaloledwa zipatso ndi mabulosi compotes, odzola, timadziti popanda shuga.
- Zobiriwira zosiyanasiyana. Muzidya anyezi, parsley, katsabola, sorelo, udzu winawake, basil, letesi, etc.
- Mafuta a masamba. Ndibwino kuti musankhe maolivi, mpendadzuwa, mbewu zamphesa, rapeseed, linseed.
- Nsomba ndi nsomba. Phatikizani nsomba zamafuta ochepa muzakudya, komanso squid, shrimp, kelp, ndi zina zambiri.
Ngati cholinga chanu ndikusunga kulemera kwanu ndikuchepetsa kuchuluka kwa mafuta m'thupi lanu, nthawi zina mutha kudya rye kapena mkate wathunthu, pasitala wopangidwa kuchokera ku ufa wowuma, chimanga chophika m'madzi. Ngati mukufuna kuonda, ndi bwino kulamulira zopatsa mphamvu ndi kuchepetsa tsiku calorie kudya kwa mayunitsi 1200-1300. Mphamvu iyi ndi yokwanira kusunga njira zonse zamoyo pamlingo woyenera komanso nthawi yomweyo kukankhira njira zoyaka mafuta.
Komanso, makamaka mukamayesetsa kuchepetsa thupi, tikulimbikitsidwa kusewera masewera kuti muwotche zopatsa mphamvu zambiri komanso kuti mukhale ndi thupi labwino. Kuphunzitsidwa kokwanira kwamasewera sikudzasokoneza mulimonse, pakalibe zotsutsana pakukhazikitsa kwawo.
Zakumwa zololedwa, kuwonjezera pa madzi, zimaphatikizapo zakumwa za zipatso zosatsekemera, timadziti ndi tiyi.
Gulu lotsatira la mankhwala pa lipid-kutsitsa zakudya zololedwa, koma pang'onopang'ono.
- Nsombazo ndi zofiira komanso mtsinje.
- Mkaka ndi mkaka wowawasa (tchizi, kirimu wowawasa, kanyumba tchizi, kefir, yoghurt). Batala pang'ono, mkaka wosungunuka, ayisikilimu otsika mafuta amaloledwa kwa iwo omwe safuna kuchepetsa thupi.
- Ng'ombe yowonda, nkhuku yopanda khungu ndi mafuta.
- Mazira a nkhuku ndi mbale zosiyanasiyana zomwe zimaphatikizidwa.
- Bowa mwanjira iliyonse.
- Secondary otsika mafuta nyama ndi nsomba msuzi.
- Mbatata. Musanayambe kuphika, mbatata yosenda ndi yodulidwa tikulimbikitsidwa kuti tiyime kwa ola limodzi m'madzi ozizira.
- Mtedza zosiyanasiyana.
- Ketchup (yomwe ilibe shuga), adjika, viniga, zonunkhira zosiyanasiyana, msuzi wa soya, zonunkhira ndi zokometsera zofanana.
Mwa zakumwa, ngati mungafune, nthawi zina mumatha kugula khofi wanthawi yomweyo popanda kuwonjezera shuga ndi zotsekemera.
Koma mosakayikira ayi, m'pofunika kunena kuti chakudya choterocho:
- Zakudya zilizonse zofulumira.
- Zakudya zophika buledi zopangidwa kuchokera ku ufa wapamwamba kwambiri komanso zotsekemera zotsekemera (ma makeke, makeke, zofufumitsa, mabisiketi, ndi zina).
- Phala la ufa wofewa.
- Zogulitsa zilizonse zomwe zili ndi shuga, koko kapena uchi, komanso zinthu izi mu mawonekedwe awo oyera.
- Red nkhuku nyama.
- Zopangira (impso, ubongo, chiwindi, mapapo).
- Nyama iliyonse yamafuta.
- Mafuta.
- Mafuta a nyama ndi masamba (mafuta a kokonati ndi kanjedza, margarine, nkhumba ndi mafuta ophikira).
Ndizotheka kumamatira pazakudya zochepetsa lipid kuti muchepetse thupi zomwe zaperekedwa pansipa popanda kuvulaza thanzi kwa mwezi umodzi. Ngati mukwaniritsa zomwe mukufuna kale, ingosiyani zakudyazo pang'onopang'ono, pang'onopang'ono muwonjezere zopatsa mphamvu za menyu ndikuyambitsa zakudya zina zathanzi. Poyamba, pangani mabwenzi ndi zolemera, onetsetsani kuti mukuwongolera kulemera kwanu.
Pafupifupi menyu ya sabata iliyonse yochepetsera thupi pazakudya zochepetsa lipid imaperekedwa. Ngati mumatsatira zakudya zotere pofuna kuchiza, ndikofunikira kupanga zakudya mothandizidwa ndi dokotala.
Lolemba
Chakudya cham'mawa: oatmeal m'madzi (pafupifupi 200 g okonzeka); tiyi wobiriwira wosatsekemera.
Chotupitsa: saladi ya zipatso ndi mabulosi (kulemera konse - mpaka 250 g).
Chakudya chamasana: tsabola wothira (100 g); 200 g mpunga wopanda kanthu ndi madzi a apulo (200 ml).
Zakudya zoziziritsa kukhosi: zipatso zilizonse.
Chakudya chamadzulo: mpaka 300 ml ya borscht yamasamba.
Lachiwiri
Chakudya cham'mawa: saladi yamasamba ndi zitsamba, owazidwa mafuta a azitona (gawo lolemera pafupifupi 250 g); kapu ya tiyi wakuda.
Chotupitsa: plums (3-4 ma PC.) Kapena mphesa imodzi.
Chakudya chamasana: chifuwa cha nkhuku yophika (100 g); unga wa ngano (200 g); kapu ya pichesi kapena madzi ena a zipatso.
Chakudya chamadzulo: pafupifupi 30 g zipatso zouma.
Chakudya chamadzulo: nsomba zowonda zowotcha (200 g) ndi masamba osakhuthala kapena masupuni angapo a saladi yamasamba.
Lachitatu
Chakudya cham'mawa: tchizi chamafuta ochepa (200-250 g); kapu ya tiyi kapena khofi wa custard.
Chotupitsa: chipatso chilichonse chokhala ndi tiyi wobiriwira.
Chakudya chamasana: msuzi wamasamba wopanda mafuta ochepa komanso magawo angapo a mkate wambewu.
Chakudya chamadzulo: pafupifupi 250 g saladi yachi Greek.
Chakudya chamadzulo: masamba osaphika (mpaka 200 g); kuchuluka komweko kwa ng'ombe yophika kapena yophika.
Lachinayi
Chakudya cham'mawa: 200 mpunga wowiritsa m'madzi; kapu ya madzi aliwonse a zipatso.
Chotupitsa: lalanje; ma crackers angapo otsamira.
Chakudya chamasana: 300 g wa borscht wamasamba; kapu ya tiyi wakuda wosatsekemera.
Chakudya chamadzulo: nsomba zam'madzi (mpaka 200 g).
Chakudya chamadzulo: 200 g oatmeal m'madzi; kapu ya madzi aliwonse a zipatso.
Friday
Chakudya cham'mawa: gawo la phala la mapira (150-200 g); tiyi wobiriwira.
Chotupitsa: 2 tangerines; kapu ya madzi omwe mumakonda.
Chakudya chamasana: mbale ya borscht ndi ng'ombe yowonda; Tiyi wakuda.
Chakudya chamadzulo: saladi ya zipatso ndi mabulosi (200 g).
Chakudya chamadzulo: 200-250 g nsomba zamoto.
Loweruka
Chakudya cham'mawa: mpaka 200 g wa buckwheat yophika ndi kapu ya tiyi wakuda.
Chotupitsa: nsomba zam'madzi; kapu ya madzi omwe mumakonda.
Chakudya chamasana: mbale ya supu ya bowa yamafuta ochepa; nsomba yophika kapena yophika (mpaka 150 g).
Chakudya chamadzulo: apulo wobiriwira; kapu ya tiyi wobiriwira.
Chakudya chamadzulo: 200-250 g wa mbatata yophika popanda mchere; ochepa supuni ya masamba saladi ndi kuchuluka kwa zitsamba.
Sunday
Chakudya cham'mawa: oatmeal pamadzi (200 g); tiyi kapena khofi wakuda.
Chotupitsa: 2 mapichesi; tiyi wobiriwira.
Chakudya chamasana: supu ya kabichi ndi nkhuku fillet (pafupifupi 300 ml).
Chakudya chamadzulo: kapu ya kefir yopanda mafuta ochepa; mtedza uliwonse.
Chakudya chamadzulo: masamba osaphika (mpaka 200 g); kapu ya madzi aliwonse opanda shuga.
Contraindication pazakudya zochepetsa lipid
- Sizingatheke kumamatira ku zakudya zotere ngati mukudziwa kuti pali kusowa kwa calcium m'thupi. Ndi bwino kuti mudziwe mwa kulankhulana ndi katswiri wodziwa bwino pasadakhale.
- Komanso, zakudya zimenezi si abwino pamaso pa aliyense pachimake matenda aakulu, shuga mellitus.
- Simungadye chotere kwa omwe sanakwanitse zaka 18, komanso kwa amayi apakati ndi oyamwitsa. Amayi oyembekezera komanso achichepere amangofunikira zinthu zomwe zili mu mkaka ndi mkaka wothira.
- Kwa anthu ena, kulabadira mfundo zosafunikira za zakudya izi zitha kukhala zothandiza.
Ubwino wa zakudya zochepetsa lipid
- Kusakhalapo kwa mndandanda wautali wanthawi zonse wa zotsutsana kumafotokozedwa, makamaka, chifukwa chakuti zakudya zochepetsa lipid sizikhala ndi njala.
- Izi mwachilungamo chakudya chamagulu, ndi wololera njira, osati kukonza chithunzi chanu, komanso kutumikira thanzi lanu.
- Kwa mwezi wamoyo pa izo, mutha kutaya mpaka 10 kg. Gwirizanani, popeza mutha kudya zakudya zosiyanasiyana zathanzi komanso osavutika ndi kumverera kwa m'mimba yopanda kanthu, izi ndizabwino.
- Ponena za thanzi, kuwonjezera pa kukhazikika kwa mafuta m'thupi, kukhala motsatira mfundo za zakudya zochepetsera lipid kumalonjeza kugona bwino komanso kukhazikika, nyonga, kumva kupepuka kosangalatsa, kukhazikika kwa njala, komanso kumayenda bwino kwa magazi.
Zoyipa za zakudya zotsitsa lipid
- Zakudya zotere sizoyenera kwa anthu omwe akufuna kuchepetsa thupi mwachangu. Koma kumbukirani kuti kulemera komwe kumachoka msanga kumatha kubwereranso mwachangu. Ndiye ganiziraninso ngati kuli koyenera kutembenukira ku zakudya zina za mono kuti muthandizidwe.
- Zitha kukhala zovuta kukhala pazakudya zotsitsa lipid kwa anthu omwe amakonda maswiti. Pambuyo pake, apa, monga momwe mukuonera, ngakhale uchi ndi kupanikizana sizikulimbikitsidwa, chifukwa chake chakudya choterocho sichingakhale choyenera kwa dzino lokoma.
- Komanso, kuvutika kumamatira ku zakudya (ndiko, kuphwanya chakudya) kungabwere mwa anthu omwe, chifukwa cha ndandanda yawo yotanganidwa (mwachitsanzo, ndi ndondomeko yolimba ya ntchito), sangathe kudya nthawi zambiri.
Zakudya zobwerezabwereza zotsitsa lipid
Ngati mukufuna kupitiliza kuonda pazakudya zochepetsera lipid, mutha kubwereranso ku menyu yazakudya zotere, mutadikirira kaye kaye kwa mwezi umodzi, pomwe ndikofunikira kukhala ndi moyo molingana ndi mfundo zoyambira za njirayi. komanso osadya zakudya zambiri zolemetsa.