Nzira Dzakanaka Yokuderedza Mafuta Muzvokudya Zvako Zvaunofarira
Kubika iwe pachako kudya ndiyo imwe nzira yekubatsira kuchengetedza cholesterol yako uye triglyceride mazinga mukutarisa sezvo iwe unonyatsoziva zvauri kuwedzera pane zvekudya zvako. Kana iwe usati watoona, mamwe emafirimu ako aunoda akadana mafuta ekugadzira izvo zvinogona kukonzera kuti mazinga ako echidimbu awedzere - pamwe chete newaini yako. Kungofanana nokuti uri kutevera cholesterol-kuderedza kudya, hazvirevi kuti iwe haugoni kufarira-nekudya-iwe unofarira, zvakabikwa ndiro.
Heano humwe hugadziriro hunobudirira hunoita kune yako inotevera kubika ndiro inokubatsira kuti uchengetedze huwandu hwepachidimbu - uye mwoyo wako-utano.
Shandisai Gorosi Yose
Mafuta akawanda anoshevedza hupfu hwechinangwa, iyo inonatswa. Huyo wega wegorosi ishoma asi unowedzera fiber - chigadzirwa chinozivikanwa kuderedza yako LDL cholesterol mazinga. Kune mhando dzakawanda dzehupfu hwegorosi, naizvozvo kana upfu hwegorosi hwose huchikwereta, unogona kushandisa mamwe mhando yeupfu yakareba mu fiber, yakadai seporofure fura kana furawa ya graham.
Shandisa Zvibereko
Chibereko chinowanzova chinotapira uye chakanyanya kudya-fiber. Pasinei nokuti uri kubika keki kana kuzadza, kuwedzera michero kwayo kuchaita kuti chikafu chive chinonaka, chinonaka, uye uwedzere zvinyorwa zvishoma kudya kwako. Ingova nechokwadi chekuti uri kushandisa michero itsva - kwete makedheni kana akaomeswa - izvo zvinogona kukwira pane shuga yakanatswa uye makori. Saka iwe unofarira maapuro akabikwa, michero yevirrus, kana michero mitsva, kuwedzera michero yako yaunoda ichaita kuti yako inotevera yakabikwa mavarai awedzere - uye ane hutano.
Chimbofunga Chiedza Chokutuka - muModeration
Chokotiro yerima yakanyanya mu antioxidant yehupenyu mukuenzanisa nemukaka chokoti, zvichiita kuti uve noutano hwakanaka hwekugutsa chocolate yako chido. Uyezve, zvimwe zvidzidzo zvakaratidza kuti chocolate yakashata ishoko-cholesterol. Chokotikiti yerima inogona kushandiswa sechiedza chinopisa mukati meunoda kuderedza mafuta ekubika uye mune zvimwe zvakabikwa.
Kuti uwane antioxidant rubatsiro mune chokoti yakasviba, iva nechokwadi chekusarudza zvisikiti zvemasikati zvinosvika makumi manomwe kana makumi manomwe ecocoa kana kupfuura.
Nzira Dzakanaka Dzakashandisa Dark Chocolate
Limit Fattening Ingredients
Butter uye mukaka ndiwo zvinoshandiswa zvinowanzoshandiswa pakubika, asi zvinogona kuvawo zvipembenene zvakanyanyisa mudha yako. Pane nzira dzokuti iwe unogona kugadzirisa zvinhu izvi zviviri muzvokudya zvako kuitira kuti uderedze mafuta akazara uye nekoriori mune muchengeti - pasina kupa zvibayiro.
Kuti udzikise kuwedzerwa kwemafuta akazara mumutsara wako, unogona kutsiva mukaka wakare-mafuta kana kuti unokonzera mukaka wose. Kana zvichikwanisika, rega kushandiswa kwako kwekuchepesa, sezvo izvi zvingaita kuti utange mafuta-muzvokudya zvako.
Mune zvimwe zviitiko, mafuta-ane hutano-hutano, zvakadai samafuta omuorivhi kana mafuta emafuta, anogona kushandiswa kushandura bhotela kana margarini. Kana sarudzo iyi isingabvumirwi neyeji yako, unogonawo kushandisa british kana margarine ane phytosterols, iyo yakave ichibatanidzwa nekuderedza LDL cholesterol. Zvinosuruvarisa, idzi butters dzinowanzova dzakanyorova, saka mune dzimwe nguva, izvi zvingasavawo sarudzo mukubika kwako. Muzviitiko izvi, kuderedza huwandu hweararita kana margarini akabatanidzwa mumutsara kunogona kubatsira kuderedza mafuta ari mundiro, uye uchiri kuchengeta kushandiswa kwezvokudya zvakagadzirwa uri kugadzirira.
Deredza Chikamu Chekuwedzera
Kana iwe uri kuita soutano hwakanaka rekiki chako chaunofarira kana pie, kunyorera pie yose kana keki muzvidimbu zviduku kunogona kukubatsira kukupa kushandira kwakanaka kwekubata uku - pasina iwe kuenderera mberi.