Zakudya zonse zimapangitsa matupi athu kukhala ndi mphamvu, koma otchedwa "superfoods" ali ndi mphamvu zowonjezera zoteteza kuteteza matenda. Nazi zina zapamwamba zowonjezera kuti muchepetse mafuta a kolesterolini, kuphatikizapo malingaliro othandizira kuti muzipatse zakudya zanu.
Oatmeal
Chifukwa Chake Ndi Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chambiri Kafukufuku akuwonetsa kuti anthu omwe ali ndi cholesterol (kuposa 200 mg / dl) omwe amadya mbale imodzi ya oatmeal tsiku ndi tsiku amachepetsa cholesterol awo pafupifupi 8% mpaka 23%.
Mfundo Yopatsa Thanzi: Simukudalira kwambiri zakudya zochepetsera pang'onopang'ono kuti mukhale ndi oatmeal wathanzi. Pakali pano pali zambiri zambewu zamakono zomwe zimapezeka m'sitolo. Onetsetsani kuti muyang'ane oat wothira mbewu zonse monga choyamba.
Kukonzekera Tip: Fukani mafuta anu ndi 1/2 supuni ya sinamoni yowonjezera zakudya zina monga cinnamon ikuwoneka kuti kuchepa kwa magawo ambiri a m'magazi ndi kuchepetsa kutupa kwa matenda.
Zomera (nyemba, lenti, ndi nkhuku )
Chifukwa Chake Iwo Ndi Amtengo Wapatali: Zomera zimakhala zopezeka bwino kwambiri ndipo zimawathandiza kuti azidya nyama zambiri.
Malangizo : Ngati mukufuna zokolola za nyemba zam'chitini ndi masamba, koma musakonde sodium yowonjezera (kapena muyenera kuchepetsa sodium, mwa dokotala wanu), mukhoza kuchepetsa kuchepetsa kuchuluka kwa mchere mwa kusamba zomwe zili mkati mwa madzi .
Kukonzekera Tip: nyemba, mphodza, ndi nyemba ndi njira yabwino kwambiri yowonjezeramo zakudya zamtundu uliwonse ndikupanga chokoma kuwonjezera ku supu, stews, ndi saladi.
Mukhoza kuwonjezera 1/4 supuni ya tiyi paprika ndi cayenne kutulutsa (pansi chickpeas) kwa bonasi zowonjezera zakudya.
Peyala
Chifukwa Chake Ndi Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chachikulu Mafuta omwe amapezeka mu avocado amakhala olemera kwambiri. Kafukufuku amasonyeza kuti kumwa mankhwala osokoneza bongo nthawi zonse kungathandize kuchepetsa cholesterol chanu chonse komanso kuwonjezera kwa HDL ("wabwino" cholesterol).
Mfundo Yogulira: "Kodi ndiyenera kugula mankhwala osakaniza kapena osabala?" Zimasiyanasiyana malinga ndi mtunduwo. Kwa mapazi a Hass kapena a Argentine: Fufuzani ma avocados onse akuda, okwera ndi otsika pamwamba. Izi ziyenera kugwiritsidwa ntchito mwamsanga mutangogula. Ngati avokoti ali ofewa ndipo amakupangitsani kupsyinjika, nthawi zambiri mukakonzekera mbale yanu.
Floridian / Fuerte Advocados: Ndi bwino kugula pepala lolimba kwambiri lomwe mungapeze, ndipo dikirani masiku angapo kuti ilotseke musanagwiritse ntchito. Ngati mwamsanga mukupukuta supuni mukhoza kuyika mu thumba la pepala kutentha kuthamanga.
Kukonzekera Tip: Wokonzekera guacamole ndi wothandizira kwambiri chakudya chilichonse.
Salimoni
Chifukwa Chake Ndi Chakudya Chakudya Chakudya Chobiri Chakudya: Salmoni ndi gwero labwino kwambiri la mafuta a omega-3, mtundu wa mafuta abwino omwe amakhulupirira kuti amathandizira kolesterolini komanso kuti Ambiri ambiri samapeza zokwanira.
Zinyama Kapena Zofesa? Salmon zonse zakutchire ndi zamasamba zimakhala ndi omega-3. Akatswiri ofufuza zakudya amanena kuti phindu lodyera nsomba zakutchire kapena ulimi, limaposa pangozi iliyonse yowopsa kwa mankhwala a mercury kapena PCB.
Kukonzekera Tip: Thirani magawo awiri a salimoni kuti mudye chakudya, ndipo sungani theka kuti mupereke chakudya chokoma cha tsiku lotsatira.
Yesetsani ndi mchere wamchere ndi magawo a amondi okongoletsera.
Walnuts
Chifukwa Chake Ndi Chakudya Chakudya Chakudya Chakudya Chakudya Chachikulu: Walnuts ali ndi omega-3 fatty acids.
Mfundo Yopatsa: Onetsetsani kuti muyang'ane mankhwala osakanizidwa, a mandnut yaiwisi, m'malo mogwirizanitsa mgwirizano wa nati, chifukwa iwo akhoza kukhala ndi sodium yapamwamba.
Kukonzekera Tipangizo: Walnuts amatha kutentha mosavuta akaphika (madigiri 350, 8 minutes), microwaved (5 minutes pa sing'anga mkulu), kapena skillet yophika (3 mpaka 5 mphindi yotentha kwambiri kutentha ndi mafuta odzola). Mulimonse momwe mungasankhire, onetsetsani kuti muyang'ane ndikusuntha kawirikawiri.
Zotsatira:
Andon M. The Oatmeal-Cholesterol Connection: Zaka 10 Patatha. American Journal of Lifestyle Medicine, Vol. 2, No. 1, 51-57. 2008.
Lopez LLedesma R, Frati Munari AC, Hernandez Dominguez BC, ndi al. Monounsaturated fatty acid (avocado) zakudya zopatsa thanzi la hypercholesterolemia. Zolemba Zakafukufuku wa Zamankhwala. Zima; 27 (4): 519-23 1996.