Mmene Mungasankhire Mapuloteni Opambana pa Cholesterol Yanu
Ngati mukuganiza kuti chakudya chochepa cha cholesterol chiyenera kukhala chopanda nyama, ganiziraninso. Ngakhale kuti zakudya zina zimadya kwambiri, zimakhala ndi mafuta ambiri m'thupi komanso mafuta ambiri. Nyama yofiira imathandizanso kwambiri ma vitamini ndi mchere monga B mavitamini, chitsulo ndi zinki.
Ngati mukufuna kuika nyama yofiira mu zakudya zanu zotsika kwambiri, muyenera kusankha nyama imene mumasankha.
Pewani nyama yochuluka ya nyama, nyama yankhumba, nyama (monga chiwindi) ndi nyama zowonongeka (mwachitsanzo, sausages, agalu otentha ndi nyama zamakono), zomwe zingakhale zazikulu kwambiri mafuta okhudzana ndi mafuta m'thupi. Yesani izi zamasamba zogwiritsira ntchito chakudya chamoyo kuti mupange menyu kukonzekera mphepo!
Zomwe Zili ndi Moyo Wathanzi
- Sinthani zitsamba zakumwa za zitsamba za burgers za masamba kapena soya. Kapena, kuti mupange wathanzi wathanzi, sankhani 90% yochuluka ya ng'ombe (kapena yowongoka) ndipo mupangire zitsulo zochepa-kumangiriza ku 3 oz. max pa kutumikira. Pawiri ndi zophika za mbatata zophika zogwiritsidwa ntchito popanga thanzi labwino zimatengera kuzipinda zamakono komanso zozizira.
- Sinthani mabala akuluakulu a mafuta , monga filet mignon, T-bones, steak skirt ndi nthiti yonyamula sirloin , pamwamba kapena kuzungulira kuzungulira. Mabalawa amachepetsa mafuta okhuta, ma calories ndi kolesterolini. Komanso, yang'anani mawu akuti "Kusankha" kapena "Sankhani," osati "Prime," omwe amasonyeza kuti mafuta akudula.
- Sinthani nkhuku kapena nkhuku zophika mofulumira-yesani tempeh, seitan ndi tofu. Otsitsiramo ndiwo zamasamba ndizochokera ku mapuloteni, ndipo mosavuta amatenga mavitamini ndi zokometsera zomwe zimagwiritsidwa ntchito pokonzekera. Kuonjezera zosankha zopanda phindu pakuzungulira kwanu kwa mlungu ndi mlungu ndi kusuntha kwabwino kwa thanzi la mtima
- Sinthani mphodza yamtundu wambiri kuti izi zithetse pansi, kuchepetsa cholesterol chosiyana ndi chachikale: Chotsani mphodza ya ng'ombe.
- Sinthani nyama ya nyama ya nkhuku ndipo mudzaze mbale yanu yodzala ndi masamba obiriwira monga broccoli, masamba, ndi sipinachi komanso zakudya zina zochepa zouma (nandolo kapena mbatata yaying'ono).
- Sinthani nyama za nyama zakutchire ndi zakudya zokoma za nkhuku zowakometsera nkhuku kuti mudye mafuta okhuta. Pezani ndi pasitala yonse ya tirigu ndi kuwonjezera masamba ambiri omwe mungakwanitse! (Anyezi, broccoli, tsabola wofiira ndi wofiira, ndi bowa zimayenda bwino).
Pamene kuyambitsa kusintha kwa zakudya monga izi kungatenge ntchito, koma pamene muyamba kupanga kusintha, posachedwapa idzakhala chizoloŵezi. Ingoyamba kusunga feriji yanu ndi mndandanda wanu wamagulasi ndi zakudya zokhudzana ndi moyo wathanzi ndi m'malo mwa nyama. Bwezerani nyama mu maphikidwe omwe mumakonda kwambiri a banja lanu ndi njira zochepa za mafuta m'thupi ndipo posachedwa mudzawona kuti swaps za nyamazi zimalola kuti musapereke cholesterol popanda kupereka nsembe.