Wedzera Zvokudya Zvakaisvonaka uye Zvinofadza kuCholesterol Yenyu-Yakanaka Kudya
Iwe unogona kutanga kudya kwekodzero yekutengesa kwekodheori kuburikidza nekuongororai e-low-cholesterol zvokudya. Ndinofara, kudya kwema-cholesterol kunoda kuwedzera kuwanda kwezvokudya kune zvaunogara uchiita, kwete kungorega kudya izvo zvisina kunaka. Iko-low-cholesterol mhuka inogona kuzadzwa nezvakanaka uye zvinonaka zvekudya uye hapana zvibvumirano kune zvinonhuwira zvisina munyu zvaungashandisa kuita kuti kudya kwako kunakidze.
Sezvokudya chero kupi zvayo, iva nechokwadi kutaurira chiremba wako nezvekudya kwakasiyana-siyana. Zvaunoda zvinogona kusanganisa zvimwe zvekudya izvi. Shandisa iyi chinyorwa chakanaka uye uende nayo iwe kuresitorendi uye edza chimwe chinhu chitsva uye chine utano.
Zvibereko nemiriwo
Michero nemiriwo yakawanda inowanikwa mavhitamini uye fiber.
- Miti: Mitsva, makedheni, kana mazaya-asina mafuta akawedzerwa, sauce, kana munyu. Yese miriwo ine cholesterol-yakagamuchirwa. Kunyanya, sarudza rima, mashizha mashizha matsva (akadai broccoli, kare, uye sipinashi) uye mukati mejinisi miriwo (karoti, mbatata, acorn uye butternut squash).
- Muchero: mutsva, mazaya, makedheni, kana akaomeswa-pasina shuga yakawedzerwa. Unakidzwe nemichero yakazara pane chibereko chemichero kuitira kuti uwane zvigaro zve fiber.
- Utano hwakanaka: tomato, zvinomera, chicken, minestrone (sarudza sodium yakanyanya kana zvichibvira)
Whole Grains Nuts
- Yese-gorosi, rye uye pumpernickel chingwa, zviyo-gorosi tortillas uye bagels
- Zviyo zvose zvezviyo zvakadai sezvine oat, bran, kana rice-based
- Oats uye bran oat zvinokurudzirwa semhepo inogadzirisa fiber.
- Nuts uye mbeu: maarmonds, walnuts, Brazil marimu, mahakikiti, pecans, mbeu dzechia, uye pasi-fosseeds zvakanaka kubva kune omega-3 fatty acids. Almonds uye walnuts ndezvimwe zvinyorwa zvinobatsira sterols.
Nenyuchi nemiti-Mapuroteni Zvokudya
- Tofu, tempeh, soy / yemiti burgers. Izvi ndizvo zvakakonzerwa nekusanganiswa fiber.
- Peza dzakasviba uye nyemba, mazai ane maziso matsvuku, nyemba dzeputsvo, soybea, lentiy, mbeu dzebhinzi dzakabikwa. Idzi ndidzo dzakakosha zvakabva kune fiber uye mapuroteni.
Mazai uye Nyama
- Amai mashizha uye mazai ega
- Zvokudya zvakaonda: sirloin, chuck, kurega uye kumativi ose. Sarudza "sarudzo" kana "sarudza" makirasi panzvimbo pe "prime." Sarudza nyama yakasviba kana yakawanda
- Ganda risina nyama uye huku: sarudza nyama yakachena pane nyama yerima
Hove uye hove dzehove
- Nehove: kunyanya salmon, trout, sardines, albacore tuna, uye herring sezvo vakapfuma mu omega-3 fatty acids. Uyewo unakidzwe ne tuna, mackerel, halibut, tilapia, uye cod. Idya zvisungo zviviri zvehove vhiki imwe neimwe.
- Zvokudya zvehove: clams, crab, oyster, lobster, scallops. Cherechedza kuti shrimp uye crawfish zvakakwirira muhotera asi zvinoderera mumafuta ose uye mafuta akazara kupfuura zvikafu zvakawanda uye huku, saka ndizvo zviri nani.
Dairy Products
- Skim (nonfat) kana 1 muzana mukaka uye pasi-mafuta kana kuti kwete mafuta akabuda kana kuti mukaka wakavharidzirwa wekubika
- Mishonga yakakodzwa -mafuta kana kuti isina mafuta yakadai sekizi, cottage cheese, kirimu yakasviki, ice cream, uye yogurts
- Girafu protein powder inobatsira cholesterol uye chisarudzo chakanaka chekuwedzera kune smoothies yeprotheni.
Desserts uye Snacks
- Michero mitsva (Cherechedza kuti mazambiringa anokwanisa kusangana nemishonga yakawanda ye-cholesterol-kuderedza mishonga uye inofanira kudziviswa.Bvunza chiremba wako kana mazambiringa emuzambiringa akakodzera iwe.)
- Lite air-popped kana microwave popcorn
- Fat-isina kana isina-fat sherbet kana sorbet
- Low angel-fat angel cake cake
- Iko-fat-fat cookies, yakadai sevanokanganisa mhuka, mazhenje emuonde, ginger snaps, molasses cookies, vanokanganisa graham. Tsvaga mavaraira anoratidza kuti hapana mafuta anotengesa.
- Baked mbatata chips
- All-fruit snack bars
- Gelatin
Shoko Rinobva
Kunyange zvazvo zvimwe zvikafu zvingave zvakakurudzirwa nezvekudya kwe-cholesterol-kuderedza kudya kune vamwe, makoriri aya makorikori, uye vanogona kuwedzera kana iwe uri kudya kudya kwakanaka kana junkier.
Iva nechokwadi chekuyeuka sezvaunoronga kudya kwako.
> Sources:
> Cholesterol-Kupera: Mwoyo-Utano Mazano. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/cholesterol-lowering-strategies.
> Kubika Kupedza Cholesterol. American Heart Association. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Cooking-To-Lower-Cholesterol_UCM_305630_Article.jsp#.WU5ReWjyvmY.
> Dietary Guidelines for Americans 2015-2020. Dhipatimendi reUS https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/.