Zakudya mkulu mafuta mu akazi: mbale ndi maphikidwe. Kodi kudya ndi mkulu mafuta

Akatswiri ofufuza akusonyeza kuti vuto la kuchuluka kwa mafuta m'thupi m'magazi chinayang'ana oposa 80% ya anthu oposa zaka 30. Ndipo akudwala, akazi ndi amuna onse. Koma ngati zamoyo mwamuna ndi mkazi ndi zambiri zosiyana, ndi kuthetsa mkulu mafuta vuto akhale osiyana. Kodi kudya ndi mkulu mafuta m'thupi, ndi chochita, nkhaniyi idzafotokoza.

The zifukwa akuchuluka mu mfundo magazi mafuta

Choyamba, muyenera kudziwa kuti mafuta - si nthawi zonse zoipa. Only muyeso wake ndi woopsa nyengo yachisanu ikupita matenda a mtima. 2/3 ya mafuta chiwindi wathu umabala, chifukwa ndi zofunika zomangila kwa maselo, minofu mitsempha, mahomoni ndi mavitamini ena. Otsala gawo limodzi la thupi ukusowa mafuta timapeza chakudya.

Choncho, chifukwa chachikulu cha mafuta magazi ndi zochuluka mu chakudya chake. kawirikawiri amayambitsa matenda mwina chiwindi. Komanso, moyo wongokhala kumathandiza kuti kudzikundikira ndi mafunsidwe a mankhwala pa Mitsempha.

Pa mfundo imeneyi, tikhoza kudziwa kuti n'zosatheka pansi okwera mafuta dnelat, ndi zimene mukufuna. Musati asamadye kwambiri, muyenera kusuntha ndi usamale chimene iwe kudya.

Zizindikiro za mkulu mafuta mu akazi

Nthawi zina maonekedwe a munthu akhoza kukuuzani za kuopa pafupi. Kudziwa pafupifupi mlingo wa mafuta m'thupi m'magazi akhoza kukhala mkazi aliyense, zida ndi tepi chingwe ndi Chiwerengero.

Chizindikiro choyamba cha mkulu mafuta mu circumference akazi m'chiuno ndi zoposa 88 cm. Onenepa madipoziti pa m'chiuno pamimba ndi (osati m'chiuno mwako ndi miyendo, mwachitsanzo) kulankhula za muyezo wa kuphwanya lapansi.

Ngati inu nthawizonse zakhala mwini wa m'chiuno mavu mpaka 88 masentimita yaitali kukula ndi kudziunjikira m'chiuno kwa nthawi yaitali kumeneko, kapena m'chiuno zobiriwira wakhala chibadidwe, zikuthandizani kudziwa mlingo wa ngozi njira yosiyaniranapo. Kuyeza m'chiuno ndi m'chiuno, m'pofunika kuwerengera chiŵerengero pakati pawo. The chifukwa sayenera upambana mtengo wa 0,8. Mwachitsanzo, pamene deta: = 75 masentimita m'chiuno m'chiuno = 101 masentimita, chiŵerengero pakati pa iwo ndi za 0,74, n'zogwirizana mu muyezo. Mu amuna, chithunzi ichi sayenera upambana 0,95.

Pamene zizindikiro zonse kunja kutsimikizira mantha anu, muyenera yomweyo kupita ku chipatala yapafupi ndi magazi.

Kodi mafuta kuchepetsa?

Njira yoyenera ndi abwino kuchepetsa milingo mafuta ndi mfundo yachibadwa - ndi kulamulira ndi mphamvu. zakudya zapadera mkulu mafuta mu akazi - umboni woyamba wa cardiologist lapansi. Kuwonjezera malangizo onse a dokotala za izo, inu nthawi zonse kusonkhanitsa mfundo zonse zofunikira za zakudya zoyenerera mabuku wapadera ndi zina. Pambuyo ntchito monga chiyenera pa nkhaniyi, mudzapeza osati mndandanda wa zakudya zoletsedwa ndi kololedwa, koma maphikidwe zokoma. Pamene okwera mafuta yake zakudya adzapereka 80% bwino.

Akukhulupirira kuti mlingo ka mowa ndi sitidzachita ndi mafunsidwe a mafuta pa makoma mtima. Koma sibwino kuti overdo izo, apo ayi ufalikire chingapezeke. Iwo ali ponseponse tsiku ndi tsiku:

- 40 ga mowa wamphesa kapena mowa wamphamvu;

- 130 ga vinyo youma;

- 150 ga mowa.

kuchita masewera olimbitsa thupi ndi kumwa okwanira kuchuluka kwa madzi (malita 1-1.5 patsiku) nayonso ofunika pa thanzi la kachitidwe mtima.

Kodi kudya ndi mkulu mafuta?

Kulera mlingo wa mafuta m'thupi m'magazi amathandiza kuti ano zimalimbikitsa mafuta zopezeka mu chakudya cha chiyambi nyama. Tikawonetsetsa polyunsaturated mafuta zidulo osati waikamo mu zotengera magazi, komanso akhoza kuchepetsa mafuta m'thupi kale. Choncho, pamene vutoli zikachitika, muyenera kusinthana ndi masamba zakudya ndi nyama Taphunzira.

Wakudziko mafuta kudya chakudya amati mg wa 300 patsiku. Koma zakudya mkulu mafuta mu akazi amapereka kuchepetsa chithunzi ichi ndi 250 mg. Choncho, kusankha zakudya zikhazikitsidwe mfundo imeneyi.

Nyama ziyenera kulowa mmalo mwa nsomba ndi nyemba (soya, nyemba, nandolo), uvuni mkate kapena kugula okha ku ufa wa tirigu. Kuphika wogwirizira makeke oatmeal kapena crackers.

Zina mwa zinthu zothandiza: tiyi, maolivi, chimanga ndi mpendadzuwa mafuta, masamba ndi zipatso timadziti, dzinthu, masamba, zipatso.

Kodi si kudya?

Pa funso la chimene kudya ndi mkulu mafuta kutithandiza kuyankha mfundo zotsatirazi. 100 ga zinthu monga nkhumba, ng'ombe, chiwindi, chilimwe soseji, nkhuku khungu, komanso mbale ndi ntchito zawo (dumplings, mphodza, Pate) lili 100 mg mafuta. Choncho, 300 ga ravioli (popanda mafuta, mayonesi kapena kirimu) kale ndigwire mtengo tsiku la mafuta m'thupi wambiri.

Komanso, mwa nsomba kuti zichotsedwa roe, nyamayi, sprat; la mkaka - wowawasa kirimu, kirimu mafuta kanyumba tchizi (kuposa 30%). Dzira yolk muli zambiri mafuta m'thupi, kotero dzira akhoza kudya yophika yekha ndi mayunitsi zosaposa 2-3 sabata.

Ndikoletsedwa mankhwala mulinso: khofi, shuga, ayisikilimu, sausages, masoseji yophika, mayonesi, batala, margarine, ketchup.

Wazakudya ndi tsiku chizolowezi

Zakudya mkulu mafuta mu akazi anatumizidwa milandu iwiri: ngati mayeso magazi anapeza kuopseza atherosclerosis ndi opuwalitsa ziwalo, ndiko kuti, mafuta ndi kale kwambiri, kapena kupewa. Mbali yoyamba, Ndi bwino kudya zakudya ovuta lachiwiri analola zolakwika kawirikawiri kwa maphunzirowa.

The tsiku lililonse la akazi pazikhalanso 3-5 chakudya mu chakudya chochepa, ndi lamulo kukayenda pa mpweya wabwino kapena ntchito kuwala thupi mu holo kwa mphindi 20-40 (olimba, othamangitsa, kusambira).

Ngakhale kuletsa zinthu zambiri, zakudya akazi ndi mafuta milingo apamwamba mu magazi ayenera zosiyanasiyana ndipo zikuphatikiza onse magulu chakudya: nyama, nsomba, dzinthu, masamba ndi zipatso, mkaka, nyemba ndi mafuta.

zakudya chiwembu

Ngakhale mafuta adakulabe mu magazi, zakudya sayenera njala. thupi liyenera kumlandira tsiku ndi tsiku:

- mafuta - 70 ga;

- Mapuloteni - 100 ga;

- mavitamini ndi mchere;

- chakudya - 350 g

Ndithudi, kwambiri zothandiza masamba atsopano ndi zipatso, yophika ndi kuphika nyama ndi nsomba. Pamene Frying mapangidwe ankafuna kusintha zinthu mopitirira ufulu umene imathandizira mapangidwe mafuta mipukutuyi. Pakati pa mavitamini chofunika kwambiri atherosclerosis olekanitsidwa A, B _1, B _2, C ndi E, mchere - magnesium, phosphorous, potaziyamu, chitsulo ndi sodium wochuluka.

Kodi kuchepetsa mchere wambiri magalamu 5 ndi shuga - 35 ga patsiku. Shuga akhoza m'malo ndi uchi.

Zitsanzo za zakudya tsiku

Zakudya mkulu mafuta mu amai akhoza kuyang'ana ngati izi:

njira 1

Kadzutsa: mapuloteni omelet - 150 ga, buckwheat groats kapena ufa - magalamu 90, mkate, tiyi ndi mkaka (osapitirira 1.5% mafuta) - 200 ga

Chakudya: saladi wa Seaweed - 250 ga madzi - 200 ga

Chakudya: mtola msuzi - 300 ml ya patties Taphunzira nyama, steamed - 150 ga, kukazinga masamba - 150 ga, ndi chidutswa cha mkate, 2 - kapena 3 apulo madzi.

Akamwe zoziziritsa kukhosi: monga chimanga kapena oat flakes - 150 G msuzi m'chiuno.

Chakudya: nsomba zophikidwa ndi masamba - 400 ga (250 ga - nsomba, 150g - masamba), yophika mpunga - 200 ga, mkate, kefir galasi.

njira 2

Kadzutsa: oatmeal ndi madzi kapena mkaka wopanda mafuta ndi zipatso zouma ndi mtedza - magalamu 200 a tiyi kapena kutungira mkaka.

Chakudya: masamba saladi (nkhaka, tomato, katsabola kapena ya parsley), mafuta ndi zonunkhira - 200 G kapu ya madzi.

Chakudya: masamba msuzi - 300 ml ya anaphika nyama Taphunzira ndi masamba - 300 G zipatso stewed.

Akamwe zoziziritsa kukhosi: otsika-mafuta kanyumba tchizi - magalamu 150, kapu ya tiyi.

Chakudya: mbatata ndi nsomba, kukazinga - 200 G saladi Seaweed Beet kapena mafuta mpendadzuwa - 150 G galasi compote kapena yoghurt.

Kumbukirani kuti zosiyanasiyana zakudya zimatengera yekha m'maganizo anu. Ngati wotopa, ndiye yang'anani kwa menyu njira m'mabuku wapadera ndi magazini - athandize zambiri.

Mbale chidwi kwambiri ndi kuchuluka kwa mafuta m'thupi

Aliyense wapabanja limapereka zingapo zimene mungachite kuti chakudya ndi mkulu mafuta a amuna ndi akazi. Koma nthawi zina ngakhale kuphika kwambiri skilful akufuna chinthu chatsopano ndi zachilendo. Kudziwa mndandanda wa zakudya analola ndipo amaletsedwa, mukhoza kuyetsa nokha kuti abwere ndi zosiyanasiyana mbale ndi mkulu mafuta. Ngati chinthu chilichonse chatsopano mumaganiza, ife inu ena maphikidwe chidwi kwambiri.

Cottage tchizi ndi bowa misa ndi tchizi isungunuke ndi mbewu caraway

Chakudya, muyenera: 120 ga bowa watsopano, magalamu 250 otsika mafuta kanyumba tchizi, 50 g kirimu tchizi, 40 ga margarine, mbewu chitowe, parsley, mchere.

Bowa bwino kuchapa kutsukidwa, kudula mutizidutswa tating'ono ndi wiritsani kwa mphindi 15 mu madzi ndi mbewu caraway. Panthawi imeneyi, kusakaniza kanyumba tchizi ndi zonona tchizi mpaka yosalala. Thirani bowa yophika mu colander kwa galasi madzi. Ndiye iwo ndi kusakaniza kanyumba tchizi, mchere ndi kuwonjezera pa parsley. Mbale ndi wokonzeka.

medallions Chicken ndi mapichesi

Chakudya muyenera: 250 ga nkhuku kapena Turkey chifuwa, 2 zamzitini pichesi, mafuta pa Frying, ufa wa tirigu, mchere, tsabola ndi 50 ml ya madzi.

Chifuwa, kudula mu tiziduswa tating'ono ting'ono lengthwise, pang'ono kukawamenya ndi mchere. Kenako, mwachangu ndi magawo mu mafuta mpaka wachifundo pansi pa nyumba. Chotsani ziwaya nyama ndi yotsala ya Frying mafuta anawonjezera pambuyo ufa, tsabola, madzi ndi 1 pichesi (peel bwino kuchotsa). Wiritsani msuzi pa moto wochepa mpaka pang'ono unakhuthala. Ikani pa mbale okonzeka medallions, kutsanulira msuzi ndi zokongoletsa ndi pichesi otsala. Bon chakudya!