Hupenyu hupfupi zvekuti haufanirwe kuramba uchidya chikafu chimwe chete chinofinha. Ungave wajaira kudya zvekudya zvine hutano kuti udzore huwandu hwecholesterol yako. Asi kudya oatmeal yekudya kwekuseni, mupunga nemiriwo yakafanana yekudya kwemasikati, uye salmon nechingwa chekudya kwemanheru... hazvifinha here mushure mechinguva? Kana uchikwanisa kunyange kurangarira menyu yako yezuva nezuva, inguva yekuchinja maitiro ako ekudya.
Pane chimwe chinhu chakanaka chekuchinja kudya kwako nenzira iyi. Paunosarudza chikafu chakasiyana-siyana, unowedzera huwandu hwezvinovaka muviri zvinowanikwa nemuviri wako zuva nezuva uye vhiki nevhiki. Saka, tarisa mazano gumi matsva aya ezvekudya achaita kuti moyo wako uve neutano hwakanaka ukuwo uchigutsa kuravira kwako.
Ngatiedzei zvinhu zvitsva izvi pachinzvimbo chekudya kwenyu kwakajairika?
Pane kudya kwaunowanzo dya kwakanaka pakuderedza cholesterol yako, ngatitarisei zvimwe zvekudya zvine hutano, asi zvine kuravira kwakasiyana. Unogona kuwana pfungwa yakanaka kubva patafura iyi.
| Zvaunofarira Zvekare | Edza chimwe chinhu chitsva (Chitsva Chaunonyanya Kufarira) | Sei zvakanaka? (Nei zvakanaka) |
|---|---|---|
| Mafuta emuorivhi | Oiri yeAvocado | Kufanana nemafuta emuorivhi, ine mafuta akawanda ane hutano (mafuta asina kupiswa) uye inoderedza cholesterol yakaipa (LDL). |
| Sarimoni | Hove yeSablehove/Hove yeCod Nhema | Kufanana nesalmon, ine Omega-3 yakawanda. Yakanakira mwoyo zvikuru. |
| Makarotsi | Maparsnip | 60% faibha yakawanda kupfuura makarotsi. Yakanakira cholesterol uye kunzwa wakaguta. |
| Ruomba rwenzungu | Ruomba rweArumondi | Yakapfuma mumafuta ane hutano, calcium uye magnesium. |
| Nyemba dzeGreen | Nyemba Nhema | Yakapfuma muprotein nefaibha. Ine anthocyanins, idzo dzinorwisa ma antioxidants. |
| Mbeu yeflakisi | Mbeu dzeHemp | Yakapfuma muprotein, vitamin E, iron, potassium, uye magnesium. |
| Tii yegirini | Tii yeMatcha | Iine ma antioxidants akawanda kupfuura green tea. |
| Bhanana | Plantain | Yakapfuma muvhitamini A, C, uye potassium. Yakakosha pakushanda kwemoyo. |
| Pasta yegorosi rose | Soba Noodles | Nekuti inogadzirwa kubva mu buckwheat, ine faibha uye antioxidant rutin. |
| Oatmeal | Mafurakisi eQuinoa | Kufanana ne oats, chikafu chemangwanani chinobikwa nekukurumidza uye chinovaka muviri. |
Unoshandisa sei chikafu chitsva ichi?
Zvakanaka, ikozvino wava nepfungwa yezvimwe zvekudya zvitsva. Ngationei kuti tingazviwedzera sei mukudya kwedu.
Mafuta neMabhata
Oiri yeAvocado: Iyi ine kuravira kunonaka uye kwakaita sebhota. Unogona kuishandisa chero kwaungashandisa mafuta emuorivhi, senge musalad dressings, pesto, uye kubika miriwo. Chinoita kuti ive yakakosha ndechekuti, semafuta emuorivhi, ine mafuta akawanda asina kubikwa, rudzi rwemafuta akanaka anobatsira mwoyo. Inogona kubatsira kuderedza cholesterol yakaipa (LDL cholesterol) uye kubatsira kudzora BP. Yakapfumawo muvhitamini E , iyo inobatsira kuderedza kuzvimba mumuviri.
Ruomba rwemaarumondi: Iri rinotapira zvishoma pane ruomba rwenzungu. Rinonaka kwazvo rakaiswa pachingwa, rakaiswa mu oatmeal, kana kuwedzerwa ku smoothie. Ingova nechokwadi chekusarudza rudzi rune maarumondi chete.
Muriwo, Mbeu & Zviyo
MaParsnip: Aya ndiwo muriwo uri mumhuri yemakarotsi. Ane kuravira kunotapira zvishoma kana akabikwa. Anogona kuchekwa kuita gravies, soups, uye stews. Kana kuti anogona kugochwa odyiwa. Ane fiber yakawanda, iyo inobatsira kuderedza cholesterol uye kuguta kwenguva yakareba.
Nzungu Nhema: Dzine kuravira kwakasiyana nedzedu dzemazuva ese. Dzakanaka kuwedzerwa mumasaladhi nemasobho nekuti hadzipwanyike mushure mekubika. Dzakapfuma muprotein nefiber .
Mbeu dzeHemp: Idzi dzine kuravira kwenzungu. Dzinogona kusaswa pamusoro peyogati, masaradhi, uye porridge. Mapuni matatu ane magiramu gumi emapuroteni . Dzakapfumawo mumagnesium , izvo zvinoderedza njodzi yezvirwere zvemwoyo.
MaQuinoa Flakes: Kana waneta nekudya oats zuva nezuva, gadzira porridge yequinoa mangwanani. Inokurumidza kugadzirwa seoats. Wedzera 1/3 kapu yemaquinoa flakes nesinamoni mukapu yemvura wobva wakurunga kusvika yakora. Isa nzungu dzako dzaunofarira nembeu.
Zvinwiwa & Zvimwe
Tii yeMatcha: Iyi inogadzirwa nekukuya shizha rese retii. Saka, ine antioxidant `(EGCG)`` yakawanda kanenge ka137 kupfuura tii yakajairwa yegreen. Aya ma antioxidants `(catechins)`` anovandudza BP nemazinga echolesterol. Unogona kuinwa nekuibika nemvura inopisa, kuiisa mu smoothie, kana kuishandisa kugadzira ice cream.
Mabhanana: Aya akakura zvishoma uye ane sitachi kupfuura mabhanana atinodya nguva dzose. Anonyanya kudyiwa akabikwa pane asina kubikwa. Akanaka pakukora gravies, kuwedzera kuma curry, kugocha, uye kugocha. Kana aibva zvakakwana (kana ganda rava dema), anotapira uye anogona kuwedzerwa kuma smoothies nema pancakes. PotassiumNekuti yakawanda, inokosha zvikuru pakushanda kwetsandanyama dzemwoyo.
Soba Noodles: Idzi dzinogadzirwa ne buckwheat, tsanga isina gluten. Zvisinei, mamwe ma soba noodles ane hupfu hwegorosi, saka verenga zviri papepa kana uine allergy kune gluten. Dzinogona kushandiswa semamwe mapasta, mushure mekufashaira uye kusukurudzwa nemvura inotonhora.
Chinhu chinonyanya kukosha ndechekugara uchitaura nachiremba wako usati waita chero shanduko huru pakudya kwako, kunyanya kana uine zvimwe zvirwere zvakaita sechirwere cheshuga kana BP.
Mharidzo Yekuenda Nayo Kumba
- Kudya kunoderedza cholesterol hakufanirwe kunge kuri kudya kunofinha uye kunonetesa. Kune nzira dzakawanda dzinonaka uye dzakasiyana-siyana.
- Nekuedza zvinhu zvitsva zvakaita semafuta eavocado, almond butter, black lentils, uye quinoa panzvimbo pekudya kwaunogara uchiita, uchawana zvinovaka muviri zvakasiyana-siyana.
- Kudya kwakasiyana-siyana kunodzivirira kufinhwa uye kunoita kuti zvive nyore kuchengetedza kudya kwakanaka kwenguva refu.
- Zvakakosha zvikuru kubvunza chiremba wako usati waita chero shanduko huru pakudya kwako, kunyanya kana uine zvimwe zvirwere.
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