Odwala Ovomerezeka Amapereka Nsonga Zochepa za Cholesterol
Ganizani zochepa zotsekemera zamagazi zomwe siziyenera kudya? Pano, akatswiri opatsa thanzi amagawana zinsinsi zawo kuti akwaniritse dzino losakaniza ndi chinachake chokoma komanso chamoyo.
Ganizirani za Zipatso
" Tayesani apulo yophika, peyala yophikidwa, mbale yotsuka ndi mango," akutero Elizabeth Somer, MA, RD, yemwe analemba buku la "Eat Your Way to Happiness" (Harlequin, 2009).
Amaperekanso zokometsera zowonjezera mazira a blueberries kapena ma sitiroberi atsopano mu tizilombo tating'onoting'onoting'onoting'ono ta mafuta osakaniza mafuta.
Pangani-Zanu Zamagulu Zanu
Kuti akwaniritse dzino lokha labwino, "Yesetsani kuphika chinachake," akutero Marlo Mittler, MS, RD wa Foodwize ku New York. "Ndikulangiza kuti makasitomala amagwiritsira ntchito swap mafuta ochepa, monga kutsitsa mkaka ndi mazira ndi 1% mkaka ndi azungu azungu. Ndikupemphani kuti ndikuperekenso zakudya zamtundu wambiri (mu khofi nyemba za khofi) ndikuziwonjezera pa batter Muffin kapena mix mixake kuti kuwonjezera fiber. "
"Tikudziwa kuti zidazi zimathandiza kuchotsa mafuta m'thupi, kotero izi zimakuthandizani kuti muzisangalala ndi kolesterolini komanso nthawi yomweyo," akutero Mittler.
Yesani Chokoleti Choda
Chokoleti cha mdima ndi chisankho cha cholesterol cha Alice Trivas, RD, CD ya Center for Nutrition, Salt Lake City, Utah. "Mitundu yam'mwamba yam'mwamba" (ndi yomwe imakhala ndi kakale) imakhala ndi zakudya zamakono kwambiri, ngakhale kuti mungafune kudziwa za mankhwala awo a khofi.
Ndiponso, kukhala ndi maswiti monga gawo la zakudya zanu sizowopsa kwambiri mu cholesterol mlingo, kupatula ngati chakudya chanu choyambirira chinali chochokera pa maswiti. Sanga maswiti moyenera, chinsinsi chosangalatsa , "anatero Trivas.
Pangani-Zokwanira Zanu
"Chakudya chokoma koma chokoma komanso cholesterol, yesani 0% mafuta a ricotta tchizi okometsedwa ndi xylitol.
Onjezerani mchere wa almond, ndi ufa wakuda wa chokoleti, ndi kusakaniza zonse palimodzi. Ichi ndi chonyoza mocha chomwe sichitha kudzaza, "amapereka Marietta Amatangelo, MS, RD, Integrative & Functional Medicine Nutritionist ku George Washington Center for Integrative Medicine ku Washington, DC.
Apulo A Tsiku
Karen S. Vartan, MEd, RD, yemwe ali ndi zakudya zokwanira ku Silver Spring, ku Maryland, anati: " Maapulo amachititsa kuchepetsa kuchepa kwa mafuta m'thupi." Amapereka chitsanzo chake: "Pa 61 ndinatsitsa cholesterol wanga kuyambira 212 mpaka 179 mwa kudya apulo, oats ena, ndikuchita masewera olimbitsa thupi kwa masiku anai sabata iliyonse.
Yesetsani maphikidwe apamwamba a Karen apulo:
- Pewani apulo yaikulu , mudzaze mutuwo ndi kupanikizana, kuwonjezera maamondi opangidwa, ndi ma microwave kwa mphindi 2-3.
- Muzitsuka phokoso la apulo , perekani zidutswa zing'onozing'ono, poto; kuwaza mafuta odzola ndi kuphika pa 350 kwa mphindi 15-18. Kuti oat apange, sungani 2 Tbsp oats wakale ndi 2 tsp oat bran stir mu 1/3 c. apulo kapena madzi a lalanje kapena timadzi topurikoti. Tiyeni tikhale mphindi 15. Sakanizani mu tsp imodzi ya Butter Buds "batala;" kuwaza maapulo odulidwa; fumbi ndi zonunkhira zam'mimba ndi apulo; ndi kukongoletsa ndi amondi ochepa. Kuphika monga mwadongosolo.
- Ikani maapulo atsopano kuti mukhale okalamba ndipo muzitsuka msuzi . Kuti mupange msuzi wosakaniza, sungani supuni 2 za ufa wa kakao ndi supuni imodzi ya shuga yosakaniza shuga. Onjezerani 2-3 Tbsp ya madzi ndi microwave masekondi 40 kapena mpaka atasungunuka. Onetsetsani kuti mukhale osalala. Madzi ena kapena ufa wa coco angagwiritsidwe ntchito kuti asinthe makulidwe. Onjezerani dontho la vanila, pinch ya sinamoni ndi ziwombankhanga ziwiri zofiira, zomwe zimawonjezera kukoma kwa chokoleti.