Sei tikarega remafuta akawandisa pasina mishonga uye kuiita panguva yakaderera pamwero

Remafuta akawandisa - achinyengera chaizvo Organic akakura. Uye unyengeri hwake kunooneka pacharo pakuti clots ropa vari kuumbwa nokuda mukuru viscosity, izvo kunotadzisa kunowanzoitika kweropa. Remafuta akawandisa clots (anonziwo cholesteric plaques) chimiro clots, izvo kutadza apfuure kujekesa nhumbi. Izvi zvinotungamirira kuna clogging rwengarava ropa, zvinoita kuti zvirwere zvakawanda. Saka, vanhu vazhinji vari kushamisika kuti tikarega remafuta akawandisa pasina mishonga. Munyaya ino tichakurukura dzakawanda nzira yakaderera remafuta akawandisa.

nzira yokutanga

Wedzerai daily mafuta chikafu hove. Izvi zvinofanira kuitwa nechokwadi kuti zvakawedzera HDL remafuta akawandisa uye ungaderedza LDL-remafuta akawandisa. Zvakakodzera kuwedzera kudya kuti rehove pamunhu, sezvo ane zvakawanda mafuta acids.

nzira The wechipiri sei kuderedza remafuta akawandisa pasina mishonga

Kuti aite izvi unofanira kudya napo kuti nzungu, mbeu, makotapeya, sezvo zvinhu zvakadaro ane chirimwa phytosterols anogona kubatsira kuita remafuta akawandisa kuzvidzora. Kuderedza zvachose remafuta akawandisa munenge 8%, unofanira kudya kanenge hafu yekotapeya daily.

Nzira sei kuderedza remafuta akawandisa pasina mishonga rechitatu

Adye michero kana michero, zvakadai cranberries, mutamba, blueberries, mazambiringa tsvuku, uye zvichingodaro. Kana kanoverengeka pazuva kudya anenge 150 magiramu michero (semuenzaniso, cranberries, blueberries), mukati 8 mavhiki HDL kungawedzera munenge 5%. Kana nerimwe zuva kuti mwedzi kunwa yakaisvonaka cranberry muto, unogona kuwedzera HDL kubudikidza 10%.

Nzira yechina sei kuderedza remafuta akawandisa pasina mishonga

Zvakakodzera kuva vanorichekerera, omuamanda uye pistachios. Asi kana uri kukwanisa kutenga nzungu dzavo vari, usazeza todzitsiva fruit kana hazelnuts. The nzungu aine yakawanda kwemafuta, iyo ine acids.

nzira wechishanu sei kuderedza remafuta akawandisa pasina zvinodhaka

Ichi chinhu chinokosha negariki. Edza nokuti mwedzi mumwe nomumwe zuva kudya anenge 3 clove pamusoro gariki, uye hausi kuziva kuti mukati mwedzi mumwe, uchawana kuti remafuta akawandisa pamwero ikaurawa zvakawanda 9%. Uye kana uchida kubudirira kunyange mukuru zvabuda (rutapudzo 10 kusvika 20%), zvino nerimwe zuva, mudye svikiro makarotsi maviri.

The nzira rechitanhatu

How kuderedza remafuta akawandisa nokuda vanosvuta? Chokwadi, hazvisi nyore kudaro, asi kamwe iwe kusvuta, uye pashure penguva yakati remafuta akawandisa yakaderera nezvikamu 10%. Good rubatsiro voikukka Tora mashizha, kuwedzera Salad uye kuwadzana mafuta.

Rezasi remafuta akawandisa mumwe? Izvi zvichabatsira oatmeal. vanhu vashoma vanoziva kuti oatmeal ane zvinoshamisa nzira kuti remafuta akawandisa richikwidibira ropa yomunhu. Rine faibha kuti kunoderedza padanho LDL-remafuta akawandisa munenge 3.8%. Asi ichi mugumisiro unogona chete kuitwa kana musingadi kuva simbe uye zuva mumwe mangwanani kubika kwamangwanani pachako Porridge yenyu. Pane zvimwe zvinomera, zvakadai sebhinzi, pizi. Kana uchapedza zuva rimwe Salad kuti domatisi uye bhinzi miti, mumwedzi mumwe nehafu, remafuta akawandisa yomuropa vanosiyira ne 10%. Zvakanakawo kuti richikwidibira remafuta akawandisa maapuro. muchero uyu kunokosha kuti vanhu vanotambura nezvirwere zvakasiyana-siyana kumwoyo.