Dzokai fried uye mafuta toppings nokuda kwezvinhu izvi zvine utano
Saladhi yekudya kwemasikati inofanana neyakakwana yekutengesa cholesterol-yakasarudzwa - asi kuwedzera zvidhori zvisina kunaka uye kugadzika kumiti yako kunogona kubvisa zvachose mararamiro ehutano. Nzvimbo dzakawanda dzekudyara uye mapaiti ekutora, pavanenge vangaita sehutano, vakazara namafuta ane dambudziko, zvokudya zvakabikwa, mafuta ane mafuta, uye mamwe mabhomba e-cholesterol, naizvozvo zvakakosha kuti usarudze paunenge uchiraira kubva kumenyu.
Zviri nyore kudzivisa mafuta akazara uye anotengesa, kuwedzera zvakanyanya-fiber toppings, uye kusarudza cholesterol-kuderedza zvinoshandiswa pamba, hongu, asi izvozvo hazvirevi kuti haugoni kudya kudya.
Shandisa mirayiridzo iyi kuvaka soro yakagadzikana, yakasvibirira yakasikwa, ingave uri kurova chikafu mumba mako kana kudya.
Edza Kusiyana KwemaGreens
Zvose zvakasiyana-siyana zvemavirisi zvichave zvinobatsira cholesterol yako uye hutano hwehutano, naizvozvo kana zvasvika pakutsvaga tsvina yako yehudhi, inyaya yezvaunoda. Kana iwe uchida kusvibiswa kwakaoma kwemadhine, edza romaine, mashizha matsvuku, kana mazaya echando. Kana iwe uchida zvishoma kuruma, edza kushandisa matsva masipinashi, mashizha arugula, radicchio, kana mashizha emvura panzvimbo. Iwe unogona kutoita kusanganisa kwezvinhu izvi zvakare. Izvo zvakasiyana-siyana mukusarudza kwako magidhi, kunyanya kusiyana kwezvokudya iwe uchawana kubva pamiriwo, iyo inogara iri chinhu chakanaka.
Kutakura Pamagungwa
Greens inongova pfuti yechando (pun inonzi yakarongwa) paunounganidza che-low-cholesterol saladi. Panzvimbo yekutakudza pamusoro pezvisina kunaka zvakadai semabhakoni bits uye cheeses, zizadza fiber nekubatanidza mhando yemiriwo yevanakidza zvakasiyana uye mavara. Chimwe chinhu kubva kune celery yakakodzwa uye makomikari kune shredded karoti, radishes, kana kabichi kune mutsva, creamy avocado kunobikwa kana mburu broccoli florets inogona kuwandisa saladhi yako uye kuramba uchizadza kwenguva yakareba, saka iwe haunzwisisike kuti usvike pakusadya zvisina kunaka kweawa imwe kudya.
Wedzera Zvibereko zveMafuta Akawanda
Chibereko chinhu chakavanzika chikuru chakavanzika chekugadzira saradi inoshusha, uye zvimwe zvikwata zvinowanzoita zvakanaka pamwe chete. Semuenzaniso, arugula uye raspberries; cucumber uye mavhenekeri (uye mint, kana iwe unonzwa uchifungidzira); sipinashi uye mapeari. Vanopa chikwereti chinonaka kumashizha enyu, kazhinji vari kushandiswa seanosiyana zvinozorodza kune zvimwe zvinonaka kana zvinorwadza. Manyowa emon nemarimu zvakakoshawo kune masagaji uye vanotakura zvinonhorera (zvinowedzera pa-low-cholesterol salad yokupfeka pasi).
Kanda Mune Mutsara uye Mbeu
Panzvimbo yekushandisa croutons yemaitiro ayo kazhinji akazadzwa nemakinhydrates akacheneswa, wedzera zvishoma zvimiti-noutano zvine utano uye mbeu kune saladhi yako kune rimwe rinogutsa rinogutsa. Mutsu akadai samarmonds uye walnuts anoumba mafuta asina mafuta, anogona kuchengetedza cholesterol yako mukutarisa. Chimwe chidzidzo chakabudiswa neAmerican Journal of Clinical Nutrition muna 2009 chakawana kuti vanhu vakawedzera kudya kwavo nemadnuts, avo vakapfuma mu polyunsaturated mafuta acids, vane ruzivo rwakanyanya muholesterol yakazara uye LDL-cholesterol. Mbeu dzakadai sezuva, sarxseed, sesame, uye dzungu rinewo utano hwakasviba husina kuomeswa uye unowedzera mavara kune saladhi yako.
Pfuura PaBacon
Kana iwe uchida kuisa nyama mu saladhi yako, edza kucheka. Fattier uye zvakakangwa zvakagadzirwa nyama zvinofanira kudziviswa sezvo ava vane chido chokukwirira mumafuta akazara, izvo zvinowedzera cholesterol mazinga . Panzvimbo pacho, edza kuchengetedza-dzisina ruzivo, nyama yakasvibiswa, sardine yemakinini, kana salmon yakabatwa musango (hove yakagadzirwa mafuta yakave yakaratidzwa kuderedza cholesterol yose uye triglyceride concentrations muzvidzidzo). Iwe unogona zvakare kuedza maproteni-based protein, zvakadai sehairi kana quinoa.
Skip Store-Yakatengwa, Yese-Fat Salad Kupfeka
Dzivisa kupfeka kwakagadzirirwa kusati kwaitwa sezvo izvi zvinowanzova nehuwandu hwemafuta akazara.
Tsvaga nzira dzakaderera-mafuta kune yako yaunoda saraji kupfeka, uye bvunza mafuta chaiwo ewaini uye vhiniga paburiro rako rekudya. Kana zviri nani zvakadaro, ita rako rega-cholesterol saladi kupfeka mumba uye uuye nayo newe kana iwe uchidya. Uchishandisa mafuta emuorivhi sechando, iwe unogona kuwedzera zvinogadzira mazambiringagorojamu akadai sebharisamu, mupunga, waini yakaisvonaka, kana aple cider vhiniga, pamwe chete nezvinonhuwira zvakadai se fresh grated garlic kana zvinonhuwira. Zvimwe, iwe unogona kuita michero yekugadzira kushandisa raspberries kana strawberries, juisi yemonamu, mafuta omuorivhi, uye munyu. Kana iwe unogona kuita jisi remonic, garlic, mafuta omuorivhi, uye munyu. Usasimudza saladhi nekupfeka; asi, shandisa zvakakwana kuti ufukidze mashizha.
> Sources:
> Deirdre K Banel uye Frank B Hu. Migumisiro yemakwenzi kushandisa ropa lipids nezvimwe zvinokonzera mungozi zvinokonzera: meta-analysis nekugadzirisa kuongorora. Am J Clin Nutriti. 2009
> Rajaram S1, Haddad EH, Mejia A, Sabaté J. Walnuts uye hove dzakakora zvinokonzera zvikamu zvakasiyana-siyana zve serum lipid muzvakanaka kune vanhu vane hutachiona hwehuwandu hwemhando yepamusoro. Am J Clin Nutriti. 2009 May; 89 (5): 1657S-1663S.
> Harvard Heart Tsamba. 11 zvokudya zvinoderedza cholesterol. Yakavandudzwa: August 11, 2015