Chirwere chemafuta chiropa chirwere chinokanganisa vanhu vakawanda, asi chinowanzoenda chisingaoneki kusvikira matambudziko makuru amuka. Mararamiro ekugara, kunwa doro, kana kudya zvisina kunaka kunogona kukanganisa kushanda zvakanaka kwenhengo inokosha iyi. Nekudaro, kubatanidza nhevedzano yezvinwiwa zvechisikigo mumaitiro ako zvinogona kuita mutsauko mukuchengetedza hutano hwechiropa uye kudzivirira kuwandisa kwechiropa kana kuzvimba.
Muchinyorwa chino uchaona zvavari zvakanakisa zvinwiwa kudzivirira uye kurwisa mafuta ane chiropa, zvikonzero nei vachikurudzirwa zvakanyanya uye mazano anoshanda ekuvandudza kudya kwako uye maitiro ezuva nezuva. Isu tichaongorora zvakare zvakakosha zvakanyanya zvechiropa chinoshanda, pamwe chete nhungamiro yezvekudya inotsigirwa zvakanyanya nenyanzvi uye zvidzidzo zvesainzi kuchengetedza nhengo iyi iri muchimiro chepamusoro.
Sei zvakakosha kuchengetedza chiropa chako?
Chiropa ndechimwe chenhengo dzinonyanya kuita zvinhu zvakawanda mumuviri, ine mabasa anopfuura mazana mashanu akasiyana, kubva pakugaya uye kudya kunovaka muviri kusvika pakubvisa uye mapuroteni synthesis. Pamusoro pezvo, inoshanda sedura resimba, inosefa chepfu, inodzora mafuta uye shuga metabolism, uye inotora chikamu mukuumbwa uye kuburitsa bile, pakati pemamwe mabasa mazhinji.
Kana mafuta akawanda akaungana muchiropa kupfuura zvaanogona kugadzira, anonzi hepatic steatosis kana kuti chiropa chakakora. Chirwere ichi chinogona kukonzerwa nekunwa doro zvakanyanyisa, kusadya zvisina kunaka, kugara uchingogara, kufutisa, chirwere cheshuga, kana kuti cholesterol yakawanda. Mumatanho ekutanga, chiropa chine mafuta hachiwanzo kuratidza zviratidzo, asi kana chikasarapwa, chinogona kufambira mberi kusvika kumatambudziko akakomba akadai sefibrosis, cirrhosis, kana kunyange gomarara rechiropa.
Nokudaro, Kuteerera chiropa chedu uye kuichengeta kuburikidza nekudzivirira chiito chakakosha chehutano hwese uye kugara kwenguva refu. Vanamazvikokota vakawanda vanobvuma kuti chinokosha ndechokuva nemararamiro ane utano anosanganisira kudya kwakakwana, kurovedza muviri nguva dzose, kurega doro, uye, chokwadika, kusarudza zvinwiwa zvine antioxidant uye kuchenesa zvinhu.
Mhando dzakasiyana dzechiropa chemafuta uye njodzi
Chirwere chemafuta chechiropa chinogona kuiswa mumhando mbiri huru: doro rinodhaka chiropa chirwere uye chisiri-doro chiropa chiropa chirwere. Humwe hune chokuita nokunwa doro zvisina mwero, nepo hwapashure huchinyanya kukonzerwa nokusadya zvakanaka, kufutisa, kufutisa, uye mararamiro okungogara.
Isiri-doro fatty chiropa chirwere chinogona kupatsanurwa kuva:
- Dhigirii yakapusa: Kune chete mafuta deposits; inoshandurwa nemaitiro akanaka.
- Ne kuzvimba kana steatohepatitis: Kuunganidzwa kwemafuta kunoperekedzwa nekuputika uye njodzi yekukuvara kwechiropa.
- Fibrosis kana cirrhosis: Kuzvimba kwakasimba kunoguma kwave kukuvadza matishu uye kunogona kutungamirira kumatambudziko akaomarara.
Izvo zvinonyanya kuisa njodzi yekukura chiropa chine mafuta kufutisa, Type 2 chirwere cheshuga, cholesterol yakakwira, kudyiwa kwezvakagadzirwa zvakanyanya, zvinwiwa zvine shuga, mafuta akazara, mararamiro ekugara uye, kana ari rudzi rwechidhakwa, chokwadi, kunwa doro nguva dzose.
Unoziva sei kana uine chiropa chakakora?
Vanhu vazhinji havaoni zviratidzo kusvikira chirwere chakura. Zvimwe zviratidzo zvinogona kuonekwa mumatanho ekupedzisira zvinosanganisira kuneta nguva dzose, kumusoro kwepamusoro kwedumbu kusagadzikana, matambudziko ekugaya, kana, mumatambudziko akaoma, jaundice (yellowing yeganda).
Kana uine ngozi zvinhu, zvinokurudzirwa kuti enda kuna chiremba unoongororwa ropa uye, kana zvichidikanwa, bvunzo dzekufungidzira kana biopsy kuratidza kuongororwa.
Zvinwiwa zvakasikwa zvinobatsira kudzivirira uye kurwisa chiropa chemafuta
Kuve nekudya kwakapfuma mukudya kutsva uye zvinwiwa zvekuchenesa zvinogona kuita mutsauko kana zvasvika pakuchengeta chiropa chako chiri muchimiro chakanyanya. Izvi zvinwiwa zvinopa antioxidants, mavhitaminzi, uye zvicherwa zvinotsigira kucheneswa kwechisikigo uye maitiro ekuvandudza enhengo iyi.
Kofi: yakawanda kupfuura simba remangwanani
Kofi ndeimwe yezvinwiwa zvinokurudzirwa kuchengetedza chiropa uye kuderedza dambudziko rekuita chirwere chisingaperi chechiropa. Ongororo dzakawanda dzakaratidza kuti avo vanogara vachidya kofi havanyanyi kuunganidza mafuta muchiropa uye vane mwero wakaderera wekuzvimba.
Izvi zvinokonzerwa nekugona kwekofi kuwedzera kugadzirwa kwema enzymes anokurudzira detoxification uye kukurudzira kuvepo kwema antioxidants akadai se glutathione, iyo inogona kudzikamisa radicals emahara uye kudzivirira masero echiropa.
Inwa pakati pemakapu maviri kana mana ekofi pazuva, zviri nani pasina shuga kana mukaka, inogona kuva nekudzivirira. Kunyangwe decaffeinated kana instant shanduro dzakaratidza mabhenefiti. Zvisinei, kushandisa zvakanyanya kunofanira kudziviswa kana pane zvinopesana nemishonga.
Green tea: antioxidant yekuwedzera dziviriro
Green tea iri pakati pezvinwiwa zvakakwana zvekudzivirira mafuta echiropa, kunyanya nekuda kwekuwanda kwayo kwekatekisini. Aya maantioxidant zvinhu anobatsira kudzivirira kuunganidzwa kwemafuta, kuderedza kuzvimba, uye kudzivirira kubva pakuumbwa kwemasero akaipa.
Uyewo, Zvidzidzo zvakasiyana-siyana zvinozvibatanidza nekudzikira kwakanyanya munjodzi ye cirrhosis, hepatitis uye kenza yechiropa. Nekudaro, zvakakosha kuti udye yemhando yegirinhi tii uye udzivise zvakanyungudutswa, nekuti izvi zvinogona kukwidza mazinga ee enzyme yechiropa uye kukonzera mhedzisiro mune dzimwe nguva.
Chiyero chinokurudzirwa ndechimwe kana maviri makapu pazuva, zviri nani pakati pekudya uye pasina kuwedzera zvinotapira.
Beetroot juice: kuchenesa kubva pamudzi
Beetroot ndeimwe yeakanakisa vanobatana pakuchenesa chiropa uye nekusimudzira kuvandudzwa kwayo. Muriwo uyu unomira pachena nekuda kwehuwandu hwayo hwe betalains, antioxidants inobatsira kubvisa chepfu, kuderedza kuzvimba, uye kudzivirira nhengo kubva mukukuvadzwa kweiyo oxidative.
Beetroot juice, yakasanganiswa nemon, apuro kana ginger, ndeye kunyanya kushanda sechinwiwa che detox. Mukuwedzera, inopa fiber, vhitamini C, iron uye folic acid, iyo inobatsira mukudya uye kutenderera kwehutano.
Inokurudzirwa kunwa beetroot muto padumbu risina chinhu, kanenge kaviri kana katatu pavhiki, kuti iwedzere kucheneswa kwaro uye kumutsidzira kubatsira.
Muto wemazambiringa: chaiwo antioxidants kununura
Muto wemuzambiringa ndeimwe sarudzo yakakosha yekutarisira chiropa. Mazambiringa, kunyanya akasviba, akapfuma mu polyphenols uye flavonoids, antioxidants inobatsira kuderedza kuzvimba, kukurudzira kuvandudzwa kwesero, uye kudzivirira kuunganidzwa kwemafuta muchiropa.
Pamusoro pekutsigira kushanda kwechiropa, muto wemuzambiringa unobatsira kudzora cholesterol uye kufambisa kuzara kwehutokisi hwemuviri.
Zviri nani kusarudza 100% yemuto wemazambiringa chaiwo, pasina shuga yakawedzerwa, kuti uwane mabhenefiti ayo ese.
Green smoothies: miriwo nemichero mune imwe chinwiwa
Green smoothies yava nzira iri nyore uye inonaka yekuwedzera kudya kwako kwechiropa-chikafu chine utano. Izvi zvinowanzobatanidza mashizha ane mashizha (akadai sepinashi, kare), michero mitsva, beet, avocado, karoti, spirulina, uye kunyange mbeu.
Zvakanakira smoothies ndezvekuti vanochengeta chikafu chega chega chega chega chakasimba uye Vanopa muyero wakanaka wefiber, mavitamini uye antioxidant macomputer. Mukuwedzera, vanotibatsira kuti tirambe takaguta uye kukurudzira kuora muviri, chimwe chezvinangwa zvikuru pakugadzirisa chirwere chechiropa chechiropa.
Zvimwe zvinwiwa zvine hutano: mvura inonaka uye muto weorenji ine ginger
Pamusoro pezvinwiwa zvenyeredzi zvataurwa pamusoro apa, kune dzimwe sarudzo dzechisikigo dzinogona kutsigira hutano hwechiropa zuva nezuva:
- Strawberry, watermelon uye rosemary mvura: Inozorodza, antioxidant uye iri nyore kugadzirira, inopa vhitamini C uye polyphenols inokurudzira kucheneswa.
- Orange uye Ginger Juice: Iyo vhitamini C mumaranjisi uye anti-kuzvimba zvimiro zveginger zvinosanganisa kuchengetedza chiropa, kunyangwe zvichikurudzirwa kudzikamisa ginger kushandiswa kana uine matambudziko ekugaya kana kubuda ropa.
Mazano ezvekudya uye maitiro ekudzivirira chiropa
Izvi zvinwiwa zvinonyanya kushanda kana zvakabatanidzwa mukudya kune hutano uye zvichiperekedzwa nehupenyu hunoshanda. Vanamazvikokota vanokurudzira kusanwa doro, kuderedza kudyiwa kwechikafu chakakangwa, masoseji, uye chikafu chakabikwa zvakanyanya, uye kuderedza kudyiwa kweshuga neupfu hwakanatswa.
Pane kudaro, tinofanira kukurudzira:
- Michero nemiriwo mitsva: kanenge 5 servings pazuva
- Muriwo: 3 kana 4 nguva pavhiki
- Mbeu dzese: oats, mupunga uye chingwa chegorosi
- Hove dzine mafuta uye nzungu dzakapfuma mu omega 3
- Yakaviriswa dairy: Yogurt yechisikigo kana Kefir
- Extra virgin olive oil semafuta makuru
Imwe yezvikanganiso zvinowanzoitika pakati peavo vari kutsvaga kuderedza mafuta echiropa chirwere ndeye kushandisa fadhi chikafu kana ma supplements pasina kutariswa nenyanzvi. Pese panoonekwa zviratidzo zvekufungira kana shanduko yakakosha yekudya ichidikanwa, zvinokurudzirwa kubvunza chiremba kana dietitian-nutritionist.
Zvokudya uye tsika dzekudzivisa
Kuti chiropa chichengetedzwe zvechokwadi, zvatinoisa mukudya kwedu zvakakosha sezvatinosiya. Zvinotevera zvinofanira kudziviswa:
- Doro
- Zvinwiwa zvinyoro, zvinwiwa zvemitambo, uye muto wekutengesa wakazara neshuga
- Zvokudya zvakagadzikiswa, makeke, masoseji, chikafu chinokurumidza
- Akazara uye trans mafuta (mafuta tsvuku nyama, margarine, zvigadzirwa zvakagadzirwa)
- Kuwedzera munyu uye shuga yakawedzerwa
- Kuratidzwa kufodya, iyo yakabatanidzwa nekuwedzera kuzvimba uye kukuvara kwechiropa
Healthy chiropa menyu zano
Menyu yevhiki nevhiki yechiropa chakakora inofanira kunge yakasiyana, inofadza, uye iri nyore kugadzirira: yakabikwa, yakabikwa, yakabikwa, kana yakabikwa. Chikafu chamangwanani chinogona kusanganisira: chidimbu chemuchero, kofi kana green tea, chingwa chegorosi uye mafuta mashoma emuorivhi. Muzuva rose, koshesa mapuroteni akaonda sehove, turkey, kana huku, miriwo yakawanda, nyemba, uye nzungu, pamwe chete negreen smoothies kana muto chaiwo.
Nenzira iyi, kudya kweMediterranean, kupfuma mumiriwo, nyemba, zviyo, uye mafuta ane utano, ndiko kunonyanya kutsigirwa nenyanzvi.
Zvidzidzo zvesainzi zvinoti kudii nezvezvinwiwa uye hutano hwechiropa?
Zvose zvidzidzo zvekliniki uye kurudziro kubva kumasangano ekurapa nemasangano epasi rese Vanobvumirana pamusoro pezvibatsiro zvekofi, green tea uye beetroot-based drinks kudzivirira uye kubata mafuta echiropa.. Kunyangwe zvinyorwa zvichangoburwa zvakaratidza kuti kusanganiswa kwe antioxidants, micronutrients, uye fiber iripo mune izvi zvinwiwa zvinogona kubatsira zvakanyanya mukuderedza kuzvimba uye kudzoreredza kuunganidzwa kwechiropa.
Ehe, Kushandiswa kunofanira kunge kuri pakati nepakati uye kuchinjirwa kune imwe neimwe kesi. Semuenzaniso, vanhu vane matambudziko emwoyo, high blood pressure, kana caffeine kusashivirira vanofanira kudzikamisa madyiro avanoita kofi kana green tea, uye avo vane dambudziko rekugaya vanofanira kubvunza vasati vabatanidza ginger musmoothie dzavo dzemazuva ese.