Zvokudya zvose zvinoita kuti miviri yedu ive nesimba, asi inonzi "superfoods" ine mikana yakawedzerwa yekubatsira kuchengetedza zvirwere. Heano zvimwe zvepamusoro zvinotapira zvinokonzera kuderedza cholesterol, pamwe nemazano ekuti ungazviisa sei mukudya kwako.
Oatmeal
Chikonzero nei ichi chiri chekudya chepamusoro: Mafuta ese ezviyo ane cholesterol-kuderedza fubvu yakasanganiswa . Zvidzidzo zvinoratidza kuti vanhu vane cholesterol yakakura (inopfuura 200 mg / dl) vanodya imwe ndiro ye oatmeal zuva rega rega inoderedza cholesterol yavo inenge ye8% kusvika 23%.
Zvokudya Zano: Iwe haufaniri kutarisa pane zvishoma-kubika marudzi kuti uwane oatmeal yakanyanya kunaka. Ikozvino pane zvakawanda zvakawanda zvezviyo zvitsva zvinowanikwa panzvimbo yako yekudya. Iva nechokwadi chekutarisa zviyo zvakakanyiwa sehuti seyokutanga.
Kugadzirira Tip: Fukidza oatmeal yako ne 1/2 teaspoon yekinamoni yekuwedzera kwekudya kunovaka muviri seminamoni inoratidzika kuderedza masuzhinji emagetsi eropa uye inogona kuderedza zvirwere-zvinokonzera kuputika.
Zvinyorwa (Mbeu, Lentils, uye Chickpeas )
Chikonzero nei Vari Superfoods: Miti yemichero ndiyo yakanakisisa inobva kune fiber uye inoshandiswa sechinzvimbo chikuru chekudya mune zvakawanda zvokudya.
Zvokudya zvekudya : Kana uchida kushandiswa kwebhinzi uye makungu, asi usingadi sodium inowedzera (kana kuti inoda kuderedza sodium, kuburikidza nachiremba wako), unogona kuderedza nyore nyore kuwanda kwemunyu nekushambidza zviri mukati mutsvuku pasi pemvura inoyerera .
Kugadzirira Tip: nyemba, lentiy, uye legumes inzira inonakidza yekuwedzera fiber kune chero kudya uye kugadzira kuwedzera kunonaka kune zvimedu, masaga, uye saladi.
Iwe unogona kuwedzera 1/4 teaspoon paprika uye cayenne ku hummus (pasi chickpeas) nokuda kwezvinyoro zvinokonzera bhonasi.
Kuchengetedza
Chikonzero nei Icho chiri chekudya chepamusoro: Usarega mafuta ose emagavhuna anotya iwe. Mafuta anowanikwa mune avocado anowanzo "yakanaka" mafuta. Kutsvakurudza kunoratidza kuti nguva dzose avocado inoshandiswa inogona kubatsira kuderedza cholesterol yako yose uye kuwedzera kweHDL ("yakanaka" cholesterol).
Zvokudya Zano: "Ndinofanira kutenga avokodhi vakachena kana vasina kuibva here?" Icho chinopesana zvichienderana nerudzi. Kune avo veHass kana Argentinean avocados: Tsvaga vose vemavara, masimba avocados ane zvinyorwa zvishoma. Izvi zvinofanira kushandiswa nguva pfupi mushure mekutenga. Kana iyo avocado isati yanyorova uye ichipa kumanikidziro, inenge ichingopfuura-yakakora nenguva yaunogadzira ndiro yako.
Floridian / Fuerte Avocados: Zvakanakisisa kutenga kambani yakasimba yakagadzikana iwe unogona kuwana, uye kumirira kwemazuva mashoma kuti iite asati ishandiswa. Kana iwe uri kukurumidzira kubvisa avocado unogona kuisa muhomwe yepuraji kutsivheni yekuratidzira kukurumidza kuita.
Kugadzirira Tip: Homemade guacamole chinhu chikuru chinowedzera chero kudya.
Sarimoni
Chikonzero nei ichi chiri chekudya chepamusoro: Salmon inonyanya kukosha mafuta-omega-3, rudzi rwemafuta akanaka anotenda kuvandudza cholesterol uye kuti vazhinji veAmerica havawani zvakakwana.
Masango kana Masimi? Zvose dzomusango uye dzakasimwa saumoni dzine zvimwe zviyero zve-omega-3 zvine utano hwemwoyo. Kubvumirana kwevadzidzisi vezvokudya ndeyekuti zvakakosha zvekudya salmon yemusango kana yekurima, inopfuura chero ipi zvayo inogona kuisa njodzi ye mercury kana yePCB kusvibiswa kwehutano hwemoyo.
Kugadzirira Chipiko: Itai zvikamu zviviri zvemasimoni yekudya kwemanheru, uye chengetedza hafu kuti inyore kudya kunonaka kwemasikati.
Edzai nemashizha matsvuku uye udimbure maarmonds kuti uwane chikafu chinonaka.
Walnuts
Chikonzero nei Icho chiri che Superfood: Walnuts ine omega-3 fatty acids.
Zvokudya Zano: Iva nechokwadi chekutarisa zvisingabhadharwi, mavara anogadzirwa, panzvimbo pekuvhenganiswa kwemiti yakasanganiswa, sezvo inogona kunge iine sodium yakakwirira.
Kugadzirira Chirongwa: Walnuts inogona kupiswa nyore nyore kana yakabikwa (350 degrees, 8 maminitsi), microwaved (5 maminitsi pamusana wepamusoro), kana kuti skillet yakabikwa (3 kusvika pamaminitsi mashanu pahupamhi hunopisa zvikuru nekuputika kwemafuta omuorivhi). Chero chero nzira yawakasarudza, iva nechokwadi chekutarisa uye kurwisa kazhinji.
Sources:
Andon M. The Oatmeal-Cholesterol Connection: 10 Makore gare gare. American Journal of Lifestyle Medicine, Vol. 2, Nha. 1, 51-57. 2008.
Lopez LLedesma R, Frati Munari AC, Hernandez Dominguez BC, et al. Monounsaturated fatty acid (avocado) kudya kwakakosha kwehutano hypercholesterolemia. Archives Medical Research. Zuva; 27 (4): 519-23 1996.