Zvokudya zvisina kunaka uye mararamiro ehupenyu ndezvimwe zvikonzero zvinokonzera zvirwere zvepfungwa. Kunyange kana iwe wakapfuura makumi maviri, hausi kumbopedza nguva yekutanga kubatsira moyo wako. Kutanga ne - mazano mashomanana ekutungamira kwezvokudya zvine utano.
1. Bvisa mafuta ane ngozi uye cholesterol
Nhamba yepamusoro yeklesterol inotungamirira pakuunganidza kwepakisi pamadziro emariti uye, nokudaro, inokonzera kuonekwa kweAristrosclerosis. Uyewo njodzi yekudzivirira chirwere chemyocardial uye stroke inowedzera kuwedzera. Nyanzvi munharaunda yemoyo inofunga kuti nzira yakanakisisa yekuderedza kudya kwezvakazara uye zvinotapira ndeyokugadzirisa kushandiswa kwemafuta akaoma, akadai setirea uye margarini. Zvakakosha kudzivisa nyama yakawanda, yakadai segorosi uye gwayana. Izvi zvinogonawo kuve nemigumisiro inobatsira pamwoyo yematambudziko. Pane kudaro, zviri nani kuti uende kune imwe nyama uye nyama.
Kudya kwakanaka kunosanganisira kunyanya kudya kwemafuta-zvakadai semapatatayi akabikwa nehuzha saladhi kana yogurt. Zvibereko, zvakadai semafuta emuzambiringa nemarangi, zvinofanirawo kuva chikamu chechigarire chemenu.
Kana iwe kazhinji uchitenga crackers uye chips, ipapo nguva dzose chengeta mavara avo - mazhinji emishonga iyi, kunyange iyo iyo inonzi "yakaderera mumafuta," inogona kuva nemafuta ekutengesa. Izwi rokuti "partial hydrogenation" rinofanira kuva rakangwarira. Zviri nani kusatenga zvigadzirwa zvakadaro.
Hasi ose mafuta anokanganisa mwoyo yematambudziko! Mafuta anonzi monounsaturated, ari muorivhi uye akachekwa mafuta, nemafuta e-polyunsaturated - mumiti uye mbeu inofanira kunge iri pamenyu. Mumakore achangobva kupfuura, zvidzidzo zvakawanda zvakaratidza kuti mafuta asina kunyorwa anokonzera kuderedza cholesterol yose uye triglycerides muropa.
Mafuta api okusarudza:
• Olive mafuta
• Mafuta anononoka
• Margarine, yakashata cholesterol
Ndeapi mafuta ekudzivisa?
• Bhute
• Salo
• Mafuta ose e-hydrogenated
• Cocoa butter
2. Sarudza uye sotschikov mapuroteni ane mafuta akaderera
Nyama dzakashata, huku uye hove, mazai emakungwa asina kudyiwa uye mazai vatsvene ndeimwe yezvakanakisisa zvepuroteni. Pakati pezvinhu zvose zvekudya, kutarisa kwakanyanya kunofanira kubhadharwa hove. Haisi chete chitubu chakanaka cheprotheni, asiwo hove ine omega-3 fatty acids, iyo inoderedza kuwanda kwetrglycerides muropa. Mamwe mafumi akawanikwa emafuta ane utano mafuta efixseed, maarmonds, soy, maorivhi.
Nhawani - nyemba, lentils, peas anewo purogiramu yakawanda kwazvo yeproteine ine mafuta mashoma uye cholesterol. Izvi zvinoita kuti zvive zvakanaka panzvimbo yezvigadzirwa zvemhuka zvakabva.
Ndeipi mapuroteni okusarudza:
• Umukaka wakaora-mafuta
• Oki vatsvene
• Nhove uye hove dzegungwa
• Nyuchi isina ganda
• Pulses
• Soy uye soy products
• Nyama yakaonda
Mhando ipi yemapuroteni inofanira kudziviswa:
• Mukaka wose nemimwe michina yekurairi
• Ne-makhizha
• Mazai egg
• Fatty sausages
• Bacon, sausages, hamburgers
• Zvingwa zvakabikwa
3. Idya mimwe miriwo nemichero
Miti nemichero inotadza kushandiswa mavitamini nemaminera. Mukuwedzera, ivo vakaderera-koriori uye vakapfuma mune fiber fiber. Iine nhamba yakawanda ye antioxidants - zvinhu zvinodzivirira zvirwere zvepfungwa.
Ndezvipi miriwo nemichero kusarudza:
• Miriwo mitsva uye yakasvibira uye michero
• Mishonga yakakanikidzwa isina kana nemunyu
• Zvibereko zvekakani kana jisi
Ndezvipi michero nemiriwo zvinofanira kudziviswa:
• Coconuts
• Miti yakakangwa kana miriwo yekudya
• Zvibereko zvemasvini
• Zvibereko zvakasviba zvine shuga zvinowedzera
4. Inobatsira zviyo zviyo
Izvo zvinhu zvakanaka zvepurotini nemamwe mishonga inotora basa rinokosha pakutevedzera ropa nekushaya utano hwemoyo. Nutritionists inokurudzirawo kushandiswa kweflakisi - mbeu shoma shomanene ine chidimbu chakakura chezvokudya zvemafuta uye omega-3 fatty acids.
Ndezvipi zvezviyo zvekusarudza:
• Ndiani anopa chingwa
• Zvokudya zvine high fiber content
• Murairi weBruce, nebhari
Ndezvipi zvigadzirwa zvezviyo zvinofanira kudziviswa:
• Chikafu chena uye upfu
• Donuts
• Wafers
• Cookies
• Zvingwa
• Popcorn
5. Deredza kuchera munyu
Kushandiswa kwehuwandu hwemunyu kunogona kuva nemigumisiro yakaipa pamusana weropa - nengozi inhamba nhamba 1 yezvirwere zvepfungwa. Nokudaro, kuderedza kushandiswa kwezvokudya zvesaini - ndizvo zvinodyiwa kudya kwehutano. Nyanzvi dzinokurudzira kuderedza chirwere cheyuyu kusvika ku 2 g (1 kiyipuni) pazuva (inowanzo, kusanganisira munyu inowanikwa mune zvigadzirwa)
Zvokudya zvipi zvinotapira munyu zvakasarudzwa:
• Herbs uye midziyo yezvirimwa
• Zvikamu zvakadai semasitinium salt
• Zvokudya zvekakani kana kudya kwakagadzikana nechepasi pe sodium munyu
Zvokudya zvipi zvingafanirwa kudziviswa nekuda kwemuzinga wakakura wemunyu mavari:
• Pakarepo munyu
• Zvokudya zvekakani
• Ketchup uye tomato juice
• Soy muto
6. Usanyanyisa!
Zvakakosha kwete chete zvinodyiwa zvakanakisisa, asiwo kuti unodya zvakadini. Kudya kwekudya kuchaita kuti kuwedzerwa kushandiswa kwemakori, cholesterol uye mafuta. Saka iwe unofanirwa kuedza kusadya, uye chengetedza uwandu hwezvokudya zvaunodya kune imwe neimwe yekugamuchira. Kuyera zviyero zvakakwana zvezvikamu ndeye unyanzvi hunowanikwa zvishoma nezvishoma uye hunochinja mumakore.
7. Kurwisana nemuedzo!
Dzimwe nguva zvinonakidza zvakadai sewaffles kana chips zvinobvumirwa, asi usapfuura! Chokutanga pane zvose, kudya kune mwoyo kunoda kudya kudya kwakanaka nguva yakawanda. Kuenzanisa muzvokudya uye kuenzanisa muhupenyu kunounza mufaro uye utano hunobatsira.