Kana iwe uchida kuunza chimwe chinhu kune rako rinotevera rinoshandiswa kana sangano, kuputika kune vanhu vanofarira. Iyo haina mari uye inokurumidza kugadzira - uye inowanzova ndiro yekutanga yekunyangarika chero kupi zvako kwaunoisa. Mamwe mazai, zvisinei, anogona kunge asina kurega kana iwe uri kutevera kudya kuti uchengetedze utano hwako hwekutsvaira uye hutatu huri hutano. Semuenzaniso, mamwe emidziyo yakakurumbira - yakasviba uye cheesy dips - inonaka inonaka, asi inewo yakawanda yemafuta akazara uye makoriyori.
Mamwe madhesi angavewo ane shuga yakavanzika. Aya mazano uye mapeji achakubatsira iwe kuti uite hutano hwakanaka huchaisa huwandu hwemafuta uye makoriyori kune cholesterol-kuderedza kudya.
Shandisa Zviyo Zvako Zvaunoda
Nhairi dzakanyanyisa uye dzinogona kusanganiswa pamwe nezvose-pasinei nokuti uri kushanda nayo nemakungu kana kuti pita-pita chips. Haisi ivo chete vane mafuta akazara uye ane mapuroteni, nyemba inenge yakazara nefiber - chigadziro chinogona kubatsira kuchengetedza chelesterol yako yakasimba.
Nyuchi dzakasvibirira, maharo emafuta, navy bean - unogona kuvashandira zvizere kana kuisa mu blender kuti uite kuti zvive musanganiswa unotapira. Kukanganiswa kwavo hakusi kwakasimba, saka kazhinji kuedza kuwedzera chimwe chinhu kuti chiwedzere kunaka kwavo. Kana iwe ukaita izvi, kuwedzera squirt yemuconi yemarimu kana zvinonhuwira inzira inofadza yeku cholesterol yekusungira mbesa dzako.
Wedzera Zvaunoda Veggies
Miti yakasvibirira inowanikwawo zvikuru pamapato.
Kunyange zvazvo mhando ipi zvayo yezvirimwa yakakosha kuisirwa mumucheka, dzakawanda dzezviputi izvi zvinogadzirwa nemukaka wakazara-mafuta uye zvinokonzera zvinokonzera izvo zvinogona kuunza huwandu hwakawandisa hwemafuta akazara mukati. Nenguva isipi, pane nzira dzekunakidzwa nekugadzirwa kwemiti yemiriwo pasina kunyanya kuwedzera mafuta.
Iwe unogona kuwedzera mafuta akasiyana-siyana emuchero wako waunoda - sekisiki yakasvibirira kana kisiki chechi - kuti unyore. Uyezve, iwe unogonawo kusanganiswa mukunze, pasi-mafuta mafuta echiGurug yogurt kuti upe kuzora kwako kuwedzera kuchena - pasina kuwedzera mafuta mazhinji akazara.
Akaedza-uye-Ichokwadi Salsa
Paunofunga nezvesa salsa, unogona kungofunga nezvekatori yakakodzwa uye eiii pamwe chete. Zvisinei, kune dzimwe nzira dzakawanda iwe unogona kugadzirira salsa - uye zvinenge zvose zvekugadzira nzira idzi dzinogona kuita cholesterol-yakagadzikana kuputika kwakakosha-kuzadzwa kwezvibereko. Kuti uisanganise, inzwa wakasununguka kuedza chero kusanganiswa kwemichero nemiriwo:
- Gadzirai uye musanganise imwe tomato, imwe tsvuku yeiii, hura dzehura dzechingwa, uye imwe kana maviri clove yegoriki mubhodhi nejusi yehafu yesimbi. Chii chingawedzera mamwe mapuroteni kudimbu yako? Topera mune zvishoma zvemazinga nyemba.
- Kana iwe uri munyaya yechinhu chinotapira, cheka uye unobatanidza imwe mazambiringa, imwe kiwi, imwe machungwa, cilantro, imwe tomato uye imwe pepuru tsvuku kuti iite salsa inotapira (pasina shuga yakawedzerwa).
- Kuti uchengetedze tsika, cheka uye unobatanidza imwe yeeiiii muto, katatu kana mana tomate, cilantro, marisi maviri egarisi, uye juice yeimwe lime. Kana iwe uchida kuisa zvinonhuwira zvishoma, shandisa imwe pepper.
Iwe unogona kushandisa yako yaunofarira marasa mishonga kuti udimbure mamwe mimwe miriwo kana mbeu yose. Iva nechokwadi chekudzivirira mbatata, nokuti izvi zvakatakurwa namafuta, munyu, uye makori.
Funga Kushandisa Hummus
Kunyange zvazvo inowanzozivikanwa muMediterranean uye kuMiddle-Eastern cuisine, hummus yakave yakakurumbira muUnited States sechoseterol-yakagadzikana kuvhara. Izvi zvinonamatira zvinoshandiswa kunyanya kubva kuchickpeas - yakakura-fiber legume iyo inogonawo kuwedzerwa kune dzakawanda zvidimbu zvemasikati uye zvinyorwa. Izvi zvinogona kupararira kune-zvipuka zvezviyo-kana zvinogona kushandiswa kuvhara veggies yako kana pita yose yezviyo.
Iwe unogona kuchinja tora ye hummus nekuwedzera zvimwe zviduku zvakakora, zvakadai semon, tsvuku tsvuku, garlic, kana zvinonhuwira zvakasiyana-siyana.
Uye kana iwe usinganzwi kufarira iwe pachako, pane zvakawanda zvezvikwata zvepamberi yakatangwa kare mune zvekudya. Kana iwe uchizvitenga muchitoro, ingoita kuti uone mabhii ako ezvokudya zvakavanzwa mafuta akazara akazara uye shuga.