Kodi mafuta kuchepetsa? Zamgululi zinamuchititsa kubwerera mwakale

Okwera mafuta milingo - chifukwa cha matenda ambiri masiku ano. Ichinso wodzudzulidwa wongokhala, zilakolako zoipa zakudya chikhalidwe, mowa, kusuta, zakudya ndi Trans-mafuta. Zimenezi zimabweretsa mapangidwe magazi kuundana, atherosclerotic zolengeza mu mitsempha ya magazi, magazi kukhuthala. Amene kwambiri kumaonjezera ngozi ya zikamera ndi kukula kwa matenda osiyanasiyana mtima, kuphatikizapo mtima kuukira. Kuti matenda mafuta tingasonyezere, njira lamanja la amoyo, zakudya zina - zonsezi kuchepetsa mafuta m'thupi lanu. Zamgululi zimene zimakhudza mlingo wake, zilipo ndipo ayenera kupezeka mu zakudya tsiku anthu. Tiyeni tione iwo ndi kuona bwanji kuti thupi.

Mafuta. udindo ake mu thupi

Koma choyamba, zilibe kupweteka kukumbukira kuti ndi mafuta. Izi adzakupatsani kumvetsa kufunika kwa thupi. Kunena zoona, mafuta opangidwa ndi thupi ndi 80% ndi otsala 20% kubwera kwa chakudya. Ndisonyezeni impso, chiwindi, m'mimba. Mafuta kumatanthauza njira monga ulimi wa adrenal mahomoni (tochepa, testosterone, esitirojeni), komanso ulimi wa vitamini D. Komanso zimafunika immunnomodelirovanii ndi kuteteza thupi ku matenda a khansa. Si onse mafuta zoipa, ngati inu tsopano mukuona, koma gawo chabe. Limatchedwanso "oipa" mafuta m'thupi, umene ndi chifukwa matendawo ndi matenda.

Kodi inu kuchepetsa mafuta m'thupi mwanu?

Zakudya zokhala CHIKWANGWANI, zolimbitsa thupi, masewera, mowa ndi kusuta fodya, analeka kudya - ndiwo mndandanda yaikulu ya miyeso, malinga ndi madokotala, kukonzanso mlingo wa mafuta m'thupi. The zakudya ayenera kukhala wolemera mu zakudya munali CHIKWANGWANI ndi mafuta "zabwino". Pa nthawi yomweyo, ngati inu mukufuna kuti kuchepetsa mafuta m'thupi lanu, zakudya ndi mafuta trans, ndi kusiya desiki anu mpaka kalekale. Iwo - chimodzi mwa zifukwa zazikulu wokhutira mkulu. Kusiya kusuta fodya ndi kumwa mowa kungachititse kuti udindo bwino mtima, ndi zonse zolimbitsa thupi kungathandize kuchepetsa thupi, amenenso chifukwa cha "oipa" mafuta m'thupi. Umo ndi momwe inu akhoza kuchepetsa mafuta m'thupi lanu.

Zakudya ayenera kudya

- kutengulira. mavitamini ake ndi antioxidants kuchepetsa "oipa" mafuta ndi kuonjezera wabwino.

- amondi. Lili ndi mapuloteni, mavitamini E, antioxidants, wathanzi. Zochitika ku Walnut peel matenda milingo mafuta.

- mapeyala. The zipatso amene monounsaturated mafuta - womenya ndi "oipa" mafuta m'thupi. Koma zakudya m'munsi mafuta?

- Zomera. Izi magwero a masamba mapuloteni ndi wofunika osati kukhalabe mafuta milingo yachibadwa, komanso lake lonse. Low zili mafuta kumabweretsa kulemera normalization ndi olimba wa thanzi labwino.

- mabulosi abulu. Iwo ali antioxidant wapatali normalizing chiŵerengero cha "zoipa" ndi mafuta abwino.

- oatmeal. Iwo imatsimikizirika kuti ndi ntchito zonse za matenda a mtima yafupika ndi 11%.

Izi zakudya zofunikira kuti kuchepetsa mafuta m'thupi.