Kunyoresa Dietitians Ipai Low-Cholesterol Dessert Tips
Funga pasi-cholesterol dessert haifaniri kudya? Pano, nyanzvi dzepamusoro dzekudya dzinogovera zvakavanzika zvekugutsa zino rinotapira nechinhu chinofadza uye chemoyo-utano.
Funga nezvezvibereko
" Edza apulo yakabikwa, yakagadzirwa pear, ndiro yehuta yakagadzirwa nemango," anodaro Elizabeth Somer, MA, RD, munyori we "Idya Nzira Yako Kuti Ufare" (Harlequin, 2009).
Anofananidzirawo kuvhara mazai echrisberries kana kuti dunking mitsva yakasvibirira mune zvishoma mafuta-asina cheshokoti tsvina.
Ita-Zvako-Zvokudya Zvokudya Zvako
Kugutsa dino rinotapira nzira yakanaka, "Edza kubika chimwe chinhu iwe pachako," inokurudzira Marlo Mittler, MS, RD yeDailywize nutrition consulting in New York. "Ndinokurudzira kuti vatengi vashandise swap-fat-fat, zvakadai sokutora mukaka wose namazai nemukaka wa1% uye mazai vatsvene.Ndinokurudzira kugadzira fereal-fiber (mune bhinzi bhinzi yegorosi) uye kuiwedzera kubatter ye muffin kana keke mix kuti inowedzera fiber content. "
"Tinoziva kuti fiber inobatsira kukonzera cholesterol, naizvozvo izvi zvinokubvumira kufara kubata uye kudira cholesterol panguva imwe chete," anowedzera Mittler.
Edza Dark Dark Chocolate
Chocolate tsvuku ndiyo chisarudzo cheshokoterol-chakanaka cha Alice Trivas, RD, CD yeCent for Nutrition, Salt Lake City, Utah. "Mahombekombe ekumusoro-soro (uye anowanikwa mucocoa) anowanzove akakwirira mune zvimiti, kunyange iwe ungada kuziva nezvekafa yavo yeaffeine.
Uyezve, kuva nemasipi sezvimwe chikamu chekudya kwako hakusi ndiyo inokonzerwa nepamusoro yeholesterol yepamusoro, kunze kwekuti kudya kwako kwepakutanga kwaive kwakakomba pamasipi. Unakidzwe nemasipi mashoma, kiyi iri kufara , "anodaro Trivas.
Ita-Kuzvigadzirisa Kwako
"Kune dessert inotapira asi yakaderera mumafuta uye cholesterol, edza 0% mafuta ricotta cheese inotapira ne xylitol.
Wedzera chidimbu chemarimondi, uye imwe yemafiroti yakashata, uye sanganai pamwe chete. Ichi ndicho chinonzi mock mocha cannoli kuzadza, "inopa Marietta Amatangelo, MS, RD, Integrative & Functional Medicine Nutritionist paGeorge Washington Washington Center for Integrative Medicine muWashington, DC.
An Apple A Day
" Maapulo ane simba rinoshamisa pakugadziriswa kwecholesterol," anodaro Karen S. Vartan, MEd, RD, mumwe muzvidzidzo muSilly Spring, Maryland. Anopa ruzivo rwake somuenzaniso: "Pana 61 ndakaderedza cholesterol yangu kubva 212 kusvika ku179 nokudya apuro, mamwe oats, uye kuita maminitsi makumi matatu ekurovedza mazuva mana vhiki imwe neimwe." Handina kuchinja chimwe chinhu! "
Edzai mapeji aPaul anofarira mapeji:
- Itai hake maapuro makuru , zodzai nheyo nejamu jam, wobva wawedzera maamondi akachekwa, uye microwave iyo kwemaminetsi maviri.
- Gara uchinge ugochera aple , uise zvidimbu mudiki, pani yakazora; shamba neoat inokanganiswa uye ubike pa 350 kusvika 15-18 maminitsi. Kuita kuti oat inokera, sanganidza 2 Tbsp yekare-oats ne 2 tsp oat bran in 1/3 c. apuro kana jisi rearangi kana apricot nectar. Rega kugara kwemaminitsi gumi nemashanu. Sakanidza imwe tsp yeButter Buds "butter;" swira maapuro akachekwa; guruva nemukaka nemapuro pie; uye kushongedza nemaarumondi mashomanana. Bika sezvaakarayirwa.
- Sora apuro mutsva mukumedza-kukura zvinyoro uye kudimbura nekuseka "fudge" sauce . Kuti uite shanje fudge sauce, hlanganisa 2 maspuniko ecocoa powdha ne 1 kikapu ye sugar sugarener blend. Wedzera 2-3 Tbsp yemvura uye microwave 40 seconds kana kuti kupera. Ita kuti uite zvakanaka. Mamwe emvura kana kocoa powder inogona kushandiswa kugadzirisa kuwanda. Wedzera donhi revanilla, pinch sinamoni uye maviri tsvuku tsvuku tsvuku, iyo inowedzera chocolate tsvina.