Nzira Yokusarudza Nayo Zvakanakisisa Mapuroteni kuCholesterol Yako
Kana iwe uchifunga kuti kudya kwe-cholesterol kunofanirwa kuva nyama-isina, funga zvakare. Nepo dzimwe sarudzo dzekudya dziri, chaizvoizvo, dzakanyanya muholesterol uye mafuta akazara, zvimwe hazvisi uye zvinogona kukwana muzvokudya zvine mwoyo. Nyama yakatsvuka uyewo ndiyo yakanakisisa inopa mavhithamini anokosha nemaminerari akadai seB vitamini, iron uye zinc.
Kana iwe uchida kusanganisira nyama tsvuku muhotera yako yepasi-cholesterol, sarudza nezve nyama yaunosarudza.
Dzivisa mamiriro akaenzana emombe, bhakoni, nhengo yemhuka (yakadai sechiropa) uye nyama inoshandiswa (semuenzaniso, sausages, imbwa dzinotyisa uye nyama yakakora-mafuta), iyo inogona kuva yakakwirira mumafuta ane mafuta uye chekudya cholesterol. Edza izvi zvinokonzerwa nemwoyo-utano hwekudya swaps kuti uite menyu kuronga mhepo!
Mwoyo-Utano Swaps
- Shandura burgers yenyuchi yezvirimwa zvemiriwo kana soy bean burgers. Kana kuti, kuti ugadzire nyama yakanaka yemombe, sarudza 90% yakasvibira pasi nyuchi (kana kuonda) uye ita zviduku zvakasimba-tsanidza ku 3 oz. max per serving. Pair nehove yakabikwa yakabikwa kuti uwane hutano hutora mabheji ekutanga uye fries.
- Shandisa zvakanyanya mafuta-steak cuts, zvakadai se filet mignon, T-bones, skirt steak uye ziso rejubhi kumudhonzvo , kumusoro kumativi kana pasi pasi. Izvi zvakaderera zvakaderera mumafuta akazara, makoriri uye cholesterol. Uyewo, tsvaga mazwi okuti "Sarudzo" kana "Sarudza," panzvimbo pe "Prime," iyo inowanzoratidza kutengesa mafuta.
- Shandura nyuchi kana chikwama zvekuku mukukurudzira-fry edza tempeh, seitan uye tofu. Izvi zvinotsiva zvirimwa zvinokonzerwa nemapurotini, uye zvinononoka kutora zvinonaka zvemashizha nemafuta anoshandiswa mukugadzirira kwavo. Kuwedzera nzira dzisina nyama kushanduka kwako kwevhiki nevhiki kuve kushamisira kwehutano hwemoyo
- Shandura mhuka yepamusoro yemombe yeiyi iyo yakasimudzika pasi, yakasarudzwa nechosterolori yakasarudzwa kune yakasarudzwa: Nyora nyama yemombe.
- Shandura nyamaloaf ye mini mini nyamaloave uye gadzai imwe yeplate yako ine michero yakawanda yemichero yakaoma yemashizha yakaita se broccoli, magini, uye sipinashi uye kushandiswa kwechikafu chemafuta (peas kana mbatata duku yakabikwa, somuenzaniso).
- Shandura nyama dzekudya dzenzombe pamwe chete neyi inonaka yekoko mushroom meatballs kutema mafuta akazara kubva muchidya chako. Pair nekazara yegorosi pasta uye wedzera mimwe miriwo yaunogona kukwanisa! (Anyanisi, broccoli, tsvuku uye tsvuku tsvuku, uye mushroom inoshanda zvakanaka).
Paunotanga kushanduka kupi kwekudya kunoita izvi kunogona kutora rimwe basa, asi paunotanga kuchinja, ichakurumidza kuva tsika. Ingotanga kuisa firiji yako uye urongwa hwako hwekutengesa nemoyo-utano hwakakosha uye nyama uye vanotsiva nyama. Dzorera nyama mumakwenzi ako emunharaunda aunofarira uye izvi zvishoma-cholesterol dzimwe nguva uye munguva pfupi uchaona kuti idzi swap nyama dzinoita kuti ude cholesterol usina kupa chibayiro.