Matenda ena ndi osavuta kupewa, chifukwa mutapeza zizindikiro zoyambirira, simungathe kuchiza kwathunthu. Chimodzi mwa izo ndi matenda a shuga, omwe pawokha amadzetsa mavuto ambiri azaumoyo - kusokonezeka kwa metabolic, kunenepa kwambiri. Pofuna kupewa matendawa, muyenera kutsatira zakudya, kuphatikizapo masewera olimbitsa thupi mu nthawi yanu yopuma ndikuyamba kukonda zinthu zoterezi:
Nyemba
Nyemba zili ndi CHIKWANGWANI, zomwe zimachepetsa mafuta m'thupi, zimakhazikika pakukhutitsidwa ndikukhazikika kwa shuga m'magazi. 100 magalamu a nyemba ali ndi 10 peresenti ya calcium ya tsiku ndi tsiku - imatenga nawo mbali mu metabolism yamafuta ndikuthandizira kuchepetsa thupi. Nyemba ndi gwero la mapuloteni, pomwe zilibe mafuta, zomwe zikutanthauza kuti simuli pachiwopsezo cha arterial sclerosis.
Zipatso
Zipatso zonse zimakhala ndi ma polyphenols ndi fiber. Mwachitsanzo, mabulosi akuda ali ndi magalamu 7.6 a fiber pa 100 g, ndi mabulosi abulu - 3.5 magalamu. Ngati mumadya zipatso pafupipafupi, kuthamanga kwa magazi kumakhala kokhazikika ndipo kuchuluka kwa cholesterol yabwino kumawonjezeka.
Tuna
Nsomba iyi imakhala ndi omega-3 fatty acids ndi vitamini D. Tunanso imakhala ndi mercury, yomwe imakhala yowopsa kwa thupi komanso dongosolo la mitsempha, choncho idyani nsomba zosaposa 350 magalamu pa sabata.
mkaka
Kuphatikiza kwa calcium ndi vitamini D kumapangitsa kuti mkaka ukhale wothandiza kwambiri popewa matenda a shuga - chiopsezo chodwala nacho chimachepetsedwa ndi 33 peresenti.
oatmeal
Phala ili lili ndi fiber zambiri, zomwe zimathandizira kuchepetsa cholesterol ndikuwongolera kukana kwa insulin. CHIKWANGWANI chimachepetsa kuyamwa kwa chakudya, ndipo kulumpha kwa insulin sikuli koopsa.
Lentils
Mu magalamu 100 a mphodza zophikidwa, 16 magalamu a fiber ndi 360 mg wa folic acid ndizomwe zimachitika tsiku lililonse kwa munthu wamkulu. Lenti ndi gwero la mapuloteni a masamba.
Ngale ya barele
Pearl balere ali ndi ulusi wambiri wa beta-glucan, womwe kuswa mbiri kumachepetsa kuchuluka kwa mafuta oyipa ndikulepheretsa kuti amwe. Kuphatikizika kumodzi kwa phala la balere kungachepetse cholesterol ndi pafupifupi 10 peresenti.
Zamasamba
Kapu yamasamba imakhala ndi ma gramu 6 a fiber ndi mpaka 250 magalamu a calcium, kutengera mtundu wake. Zobiriwira ndizochokera ku folic acid, zomwe zimatha kuchepetsa kuchuluka kwa homocysteine. Amino acid iyi imayambitsa vascular sclerosis.
Walnuts
Mtedza 7 wosenda muli 2 magalamu a fiber ndi 2.6 magalamu a alpha-linolenic acid. Ndikoyenera kuganizira za kuchuluka kwa caloric mu mtedza, makamaka kwa anthu omwe akuyesera kuchepetsa thupi.
Vinyo wofiyira
Vinyo wofiira ali ndi resveratrol. Ichi ndi chigawo chomwe chimatha kuwongolera kuchuluka kwa insulin m'magazi. Kumwa vinyo wofiira pang'onopang'ono kumachepetsa kwambiri vutoli komanso kumachepetsa chiopsezo cha matenda a shuga.
Flaxseed
Flaxseeds ali wolemera mu alpha-linolenic asidi, amene amachepetsa chiopsezo cha matenda a mtima ndi matenda ena a mtima, normalizes mlingo wa shuga ndi zoipa mafuta m`thupi m`magazi.
Saminoni
Sinamoni, kuwonjezera pa zinthu zina zothandiza, amachepetsa shuga wamagazi ndi triglyceride ndikuwonjezera chidwi cha insulin.
Turmeric
Turmeric sichingathandize kupewa kukula kwa matendawa, koma imachepetsa kwambiri kukula kwake. Turmeric ndi imodzi mwazothandiza kwambiri antitumor agents.
Chokoleti cha mdima
Chokoleti chakuda chimakhala ndi bioflavonoids, yomwe imachepetsa kuthamanga kwa magazi komanso kuchuluka kwa cholesterol yoyipa m'magazi. Komanso kungokweza maganizo - chinsinsi cha thanzi labwino.