Lembani zokopa zokazinga ndi zonenepa potsata njira zabwinozi
Saladi ya chakudya chamasana ikuwoneka ngati chithandizo chokwanira cha cholesterol choyenera - koma kuwonjezera zojambula zolakwika ndi mavitamini anu mumadontho akhoza kuthetsa phindu la thanzi. Masitolo ambiri ogulitsa zakudya komanso ma saladi, ngakhale kuti amaoneka ngati athanzi, amakhala ndi mafuta ovuta, zakudya zokazinga, nyama zowonongeka, ndi mabomba ena a cholesterol, motero n'kofunika kuti muzisankha pamene mukukonzekera ku menyu.
Ndisavuta kupewa mafuta odzaza ndi odzola, kuwonjezera zowonjezereka, ndikusakaniza zosakaniza kunyumba, ndithudi, koma sizikutanthauza kuti simungathe kudya.
Gwiritsani ntchito malangizowa kuti mukhale ndi saladi yowakomera mtima , yopatsa mafuta m'thupi , kaya mukukwapula chakudya mukakhitchini kapena kudya.
Yesani Mizere Yambiri
Mitundu iliyonse ya masamba ikhoza kukhala yopindulitsa kwa cholesterol yanu ndi thanzi lathu lonse, kotero pankhani yodzala saladi yanu, ndi nkhani ya zokonda zanu. Ngati mukufuna masamba obiriwira, yesani tsamba, tsamba lobiriwira, kapena madzi oundana. Ngati mukufuna pang'ono kuluma, yesani kugwiritsa ntchito masamba atsopano a sipinachi, arugula, radicchio, kapena masamba a masika. Mwinanso mutha kuphatikizapo njirazi. Mitundu yosiyanasiyana yomwe mumasankha amadyera, ndizosiyana kwambiri ndi zakudya zomwe mumapeza kuchokera ku ndiwo zamasamba, zomwe nthawi zonse zimakhala zabwino.
Sungani pa Veggies
Mavitamini ndiwo chabe mapiri a pulasitiki (pun) omwe amafunidwa) pamene asonkhanitsa saladi yotsika mafuta. M'malo moyikira pazitsamba zosaoneka bwino monga bacon bits ndi tchizi, tchulani zowonjezereka mwa kuphatikizapo mitundu yambiri ya zamasamba ndi zojambula. Chilichonse chochokera ku udzu winawake wodulidwa ndi nkhaka kupita ku karoti, ma radishes, kapena kabichi kuti mukhale ndi mapuloteni atsopano komanso obiriwira. Kuphika kapena yaiwisi broccoli florets akhoza kukuliritsani saladi ndikukupatsani nthawi yochulukirapo, kotero simungakwanitse kufika pa zakudya zopanda thanzi patatha ola limodzi kudya.
Onjezerani Zipatso Zowonjezera Zowonjezera
Zipatso ndi chida chachikulu chotsegula saladi, ndipo mapepala awiriwa amapita bwino kwambiri. Mwachitsanzo, arugula ndi rafberries; nkhaka ndi mavwende (ndi timbewu tonunkhira, ngati mumakhala okongola); sipinachi ndi mapeyala. Amakongoletsa saladi yanu, nthawi zambiri zimakhala zosiyana zotsitsimula ndi zina zowonjezera kapena zowawa. Mavitamini atsopano ndi mandimu amakhalanso okongola kwambiri pa saladi komanso amaika phokoso labwino (zambiri pa chovala chotsika cha salasi pansipa).
Kuponyera Mu Mtedza Ndi Mbewu Zina
Mmalo mogwiritsira ntchito croutons zamtundu umene nthawi zambiri umadzaza ndizakonzedwa bwino, onjezerani mtedza wathanzi wathanzi ndi mbewu ku saladi yanu yokhutiritsa. Mtedza monga amondi ndi walnuts amapangidwa ndi mafuta osatenthedwa, omwe angapangitse cholesterol wanu kuchepetsa. Kafukufuku wofalitsidwa ndi American Journal of Clinical Nutrition mu 2009 adapeza kuti anthu omwe adawonjezera zakudya zawo ndi walnuts, omwe ali ndi mafuta ambiri a polyunsaturated, amavutika kwambiri ndi mafuta a mafuta m'thupi komanso a LDL-cholesterol. Mbewu monga mpendadzuwa, zothamanga, zitsamba, ndi dzungu zimakhalanso ndi mafuta osatetezeka omwe amawoneka bwino ndipo amawonjezera kapangidwe ka saladi yanu.
Dutsa Pa Bacon
Ngati mukufuna kuphatikiza nyama mu saladi yanu, yesetsani kudula. Mafuta odzaza ndi onunkhira a nyama ayenera kupeŵa chifukwa awa ali ndi chizoloŵezi chokhala ndi mafuta odzaza, omwe amachititsa kuti mafuta azikhala ochepa . M'malo mwake, yesani nkhuku yosasamala, nkhuku yowonongeka, sardines zamchere, kapena nsomba zakutchire zakutchire (nsomba zamtundu wa mafuta zawonetsedwa kuti zimachepetsanso kuchepetsa mafuta m'thupi komanso triglyceride). Mukhozanso kuyesa mapuloteni omwe ali ndi zomera, monga nyemba kapena quinoa.
Skip Store-Anagula, Full-Fat Salad kuvala
Peŵani kuvala kokometsetsa chifukwa nthawi zambiri mumakhala mafuta ochuluka.
Fufuzani njira zamtengo wapatali zomwe mumakonda kupatsa saladi, ndipo funsani mafuta omwera ndi vinyo wosasa pa saladi yanu. Kapena bwino, pangani saladi yapamwamba ya cholesterol pakhomo ndipo mubwere nayo pamene mukudya. Pogwiritsa ntchito mafuta a maolivi, mumatha kuwonjezera vinyo wamapiri monga balsamu, mpunga, vinyo woyera, vinyo wa vinyo wa apulo, komanso zonunkhira monga adyo watsopano kapena zonunkhira. Mosiyana, mungapange chipatso chogwiritsira ntchito raspberries kapena strawberries, mandimu, maolivi, ndi mchere. Kapena mungathe kumwa madzi a mandimu, adyo, mafuta a azitona, ndi kuvala mchere. Musamatse saladi ndi kuvala; M'malo mwake, gwiritsani ntchito mokwanira kuti muvale masamba.
> Zotsatira:
> Deirdre K Banel ndi Frank B Hu. Zotsatira za mtedza ku magazi lipids ndi zina zomwe zimayambitsa ngozi: meta-analytical and systematic review. Am J Clin Nutr. 2009
> Rajaram S1, Haddad EH, Mejia A, Sabaté J. Walnuts ndi nsomba zonenepa zimakhudza mitundu yosiyana ya seramu lipid muzosavuta kwa anthu ochepa omwe amawopsa. Am J Clin Nutr. 2009 May; 89 (5): 1657S-1663S.
> Kalata ya Mtima wa Harvard. Zakudya 11 zomwe zimachepetsa cholesterol. Zasinthidwa: August 11, 2015