Kodi mwatopa kudya zakudya zomwezo kuti muchepetse cholesterol? Yesani zakudya zatsopano 10 izi!

Moyo ndi waufupi kwambiri kuti munthu asamadye zakudya zomwezo zosasangalatsa. Mwina mwazolowera kudya zakudya zochepa zopatsa thanzi kuti muchepetse cholesterol yanu. Koma kudya oatmeal kadzutsa, mpunga ndi ndiwo zamasamba zomwezo kadzutsa, ndi nsomba ya salimoni ndi buledi kadzutsa... kodi sizimasangalatsa pakapita nthawi? Ngati mungathe ngakhale kukumbukira menyu yanu ya tsiku ndi tsiku, ndi nthawi yoti musinthe zakudya zanu.

Pali phindu lina lalikulu losintha chakudya chanu motere. Mukasankha zakudya zosiyanasiyana, mumakulitsa michere yomwe thupi lanu limapeza tsiku ndi tsiku komanso sabata iliyonse. Chifukwa chake, onani malingaliro 10 atsopano awa azakudya omwe angathandize kuti mtima wanu ukhale wathanzi komanso kukhutiritsa kukoma kwanu.

Tiyeni tiyese zinthu zatsopano izi m'malo mwa chakudya chanu chachizolowezi?

M'malo mwa zakudya zomwe nthawi zambiri mumadya zomwe zili zabwino ku cholesterol yanu, tiyeni tiwone zakudya zina zomwe zilinso ndi thanzi labwino, koma zili ndi kukoma kosiyana. Mutha kupeza lingaliro labwino kuchokera patebulo ili.

Kodi mumagwiritsa ntchito bwanji zakudya zatsopanozi?

Chabwino, tsopano muli ndi lingaliro la zakudya zatsopano. Tsopano tiyeni tiwone momwe tingawonjezere izi pazakudya zathu.

Mafuta ndi Mabatala

Mafuta a Avocado: Awa ali ndi kukoma kokoma komanso kofanana ndi batala. Mutha kuwagwiritsa ntchito kulikonse komwe mungagwiritse ntchito mafuta a azitona, monga mu saladi, pesto, ndi ndiwo zamasamba zophikira. Chomwe chimawapangitsa kukhala apadera ndichakuti, monga mafuta a azitona, ali ndi mafuta ambiri osakhuta, mtundu wa 'mafuta abwino' omwe ndi abwino kwa mtima. Angathandize kuchepetsa cholesterol yoyipa (LDL cholesterol) ndikuthandizira kuwongolera kuthamanga kwa magazi. Alinso ndi vitamini E wochuluka, womwe umathandiza kuchepetsa kutupa m'thupi.

Batala wa Amondi: Uwu ndi wotsekemera pang'ono kuposa batala wa mtedza. Ndi wabwino kwambiri kupakidwa pa buledi, kuyikidwa mu oatmeal, kapena kuwonjezeredwa ku smoothie. Ingotsimikizani kuti mwasankha mtundu womwe uli ndi amondi okha ngati chosakaniza.

Ndiwo Zamasamba, Mbewu & Tirigu

Ma Parsnip: Awa ndi ndiwo zamasamba zomwe zimapezeka m'gulu la karoti. Zimakhala ndi kukoma kokoma pang'ono zikaphikidwa. Zitha kudulidwa mu gravies, supu, ndi stews. Kapena zitha kuwotcha ndikudya. Zili ndi ulusi wambiri , womwe umathandiza kuchepetsa cholesterol ndikusunga thupi lanu kwa nthawi yayitali.

Ma Black Lentils: Ali ndi kukoma kosiyana ndi ma lentils athu wamba. Ndi abwino kwambiri powawonjezera ku saladi ndi supu chifukwa saphwanyika mukaphika. Ali ndi mapuloteni ambiri ndi ulusi .

Mbewu za Hemp: Izi zimakhala ndi kukoma kokoma kwa mtedza. Zitha kupakidwa pamwamba pa yogurt, saladi, ndi phala. Supuni zitatu zili ndi pafupifupi magalamu 10 a mapuloteni . Zilinso ndi magnesium wambiri, zomwe zimachepetsa chiopsezo cha matenda a mtima.

Ma Quinoa Flakes: Ngati mwatopa kudya oats tsiku lililonse, pangani phala la quinoa m'mawa. Limapangidwa mwachangu ngati oats. Onjezani 1/3 chikho cha ma quinoa flakes ndi sinamoni pang'ono mu kapu yamadzi ndikusakaniza mpaka litakhuthala. Ikani mtedza ndi mbewu zomwe mumakonda pamwamba.

Zakumwa ndi Zina

Tiyi wa Matcha: Izi zimapangidwa pogaya tsamba lonse la tiyi. Chifukwa chake, lili ndi antioxidant ``(EGCG)`` yochulukirapo nthawi 137 kuposa tiyi wamba wobiriwira. Ma antioxidants awa ``(catechins)`` amasintha kuthamanga kwa magazi ndi kuchuluka kwa cholesterol. Mutha kumwa mwa kuiphika ndi madzi otentha, kuiwonjezera ku smoothie, kapena kuigwiritsa ntchito popanga ayisikilimu.

Ma plantain: Awa ndi akuluakulu pang'ono komanso okhuthala kuposa nthochi wamba zomwe timadya. Ndi bwino kuzidya zophikidwa m'malo mwa zosaphika. Ndi abwino kwambiri powonjezera kukoma kokoma, kuwonjezera pa ma curry, kuwotcha, ndi kukazinga. Akakhwima mokwanira (khungu likasanduka lakuda), amakhala okoma ndipo amatha kuwonjezeredwa ku ma smoothies ndi ma pancake. PotaziyamuChifukwa chakuti ndi yochuluka, ndi yofunika kwambiri pakugwira ntchito kwa minofu ya mtima.

Zakudya za Soba: Izi zimapangidwa kuchokera ku buckwheat, tirigu wopanda gluten. Komabe, zakudya zina za soba zimakhala ndi ufa wa tirigu, choncho werengani chizindikirocho ngati muli ndi vuto la gluten. Zingagwiritsidwe ntchito ngati pasitala ina iliyonse, mukaziphika ndikuzitsuka ndi madzi ozizira.