Zvakavanzika gumi nezviviri zvekubika zvinobatsira kuderedza cholesterol (Mazano ekubika ekuderedza cholesterol)

Cholesterol idambudziko revanhu vazhinji. Kunyanya cholesterol 'yakaipa' muropa, kureva cholesterol yeLDL (LDL Cholesterol) . Asi waizviziva here kuti unogona kudzora chirwere ichi zvakanyanya nekuchinja kudiki munzira yaunobika nayo chikafu chako chezuva nezuva? Nhasi tichataura nezvemazano aya gumi nemaviri ari nyore anogona kuita chimwe chinhu chakanaka pamoyo wako uchidya zvinonaka. Aya ari nyore kuwedzera muhupenyu hwako hwezuva nezuva.

1. Shandisa zviyo zvisina kubikwa pachinzvimbo chemupunga muchena nechingwa.

Tinofanira kuchinja mupunga muchena nechingwa chichena chatinodya zuva nezuva here? Kana uchibika mupunga, sarudza chimwe chinhu chakaita semupunga webrown kana mupunga mutsvuku usina kubikwa . Kana uchidya chingwa, sarudza chingwa chakagadzirwa nechingwa chekurakkan kana hupfu hweatta. Chikafu ichi chine mhando yefiber inonyungudika . Izvi zvinobatsira zvikuru mukuderedza cholesterol. Oats nebhari chikafu chakanaka, chine fiber yakawanda. Zvingave zvakanaka sei kana ukabika oatmeal yekudya kwekuseni?

2. Mafuta ane hutano hwemoyo pachinzvimbo chebhota nemargarine

Ngatisiyei tsika yekushandisa bota, margarine, kana mafuta akawanda pakubika. Pakugocha miriwo, unogona kushandisa chimwe chinhu chakaita semafuta emuorivhi kana mafuta ecanola. Asi yeukai, kunyangwe aya mafuta akanaka, unofanira kushandisa mashoma . Kana uchikwanisa kupedza basa netiipunu imwe chete kana maviri, zvakakwana. Kana ukashandisa mafuta ekokonati, deredza kugocha zvakanyanya sezvinobvira.

3. Kana uchidya nyama, sarudza nyama dzakachekwa dzine mafuta mashoma.

Kana uchidya nyama, nyatsocherechedza paunenge uchitenga nyama muchitoro. Sarudza nyama isina mafuta akawanda . Kana uri kutenga nyama yemombe, nyama yakaita se sirloin ne round yakanaka, uye kana uri kutenga nyama yenguruve, nyama yakaita se tenderloin yakanaka. Pahuku, zamu ndiro rakanakisisa. Usati wabika nyama, bvisa mafuta machena anooneka . Kuchinja kudiki uku kunogona kuderedza zvakanyanya huwandu hwemafuta asina kufanira anopinda mumuviri wako.

Tsika dzakanaka nedzakaipa - zviri nyore

Ona chinyorwa ichi kuti uwane rumwe ruzivo rwezvatichangobva kutaura nezvazvo.

4. Tinofanira kuedza kuchinja nzira yatinobika nayo here?

Kukangwa muchoto ndiko kunonyanya kukonzera cholesterol yakakwira. Saka ngatichinjei nzira dzedu dzekubika zvishoma.

• Kubika: Edza kubika zvinhu zvakaita sehove nehuku.
• Kugocha: Kana uchigocha nyama, mafuta ari mairi anonyunguduka odonha. Izvozvo zvakanaka.
• Kubika nemhepo inopisa: Kubika nemhepo inopisa ndiyo nzira yakanakisisa yekubika zvinhu zvakaita semuriwo nehove.
• Kugocha: Kugocha zvinhu zvakaita semuriwo nenyama muovheni kunoita kuti zvinakidze pasina kuwedzera mafuta.

5. Bvisa ganda kubva pahuku.

Ichi chinhu chiri nyore kwazvo.Usati wabika huku, iva nechokwadi chekubvisa ganda rose. Ganda racho rine mafuta akawanda ari muhuku. Kana uchifunga kuti nyama yacho ichave yakaoma kana yabikwa isina ganda, idire waini shoma, muto weremoni, kana garlic ne ginger sauce.

6. Bvisa mafuta kubva mumuto.

Mushure mekubika nyama yakakangwa kana chimwe chinhu chakaita semuto wemukaka, rega zvibike zvishoma. Uchaona mafuta achiyangarara pamusoro. Bvisa zvishoma nezvishoma nechipunu. Nenzira iyi unogona kuderedza huwandu hwemafuta asingakoshi anozoguma ari muchikafu.

7. Ngatiregei kusviba mazai kwenguva yakati.

Mazai inzvimbo yakanaka yekuwana mapuroteni. Zvisinei, cholesterol iri muzai inenge iri mu yolk chete. Saka, kana uine dambudziko re cholesterol, zvakanaka kudya machena ezai chete. Kana uri kugadzira omelet, shandisa machena ezai kubva mumazai maviri chete pane zai rimwe chete.

8. Shandisa michero panzvimbo pemafuta pakubika.

Kana uri munhu anogadzira makeke nemamuffin kumba, iyi izano rakanaka. Pane kuwedzera mafuta kana bota mumusanganiswa wekeke rako, edza kuwedzera mabhanana akapwanyika zvakaenzana. Kana kuti unogona kushandisa applesauce kana mashed pumpkin. Kuravira hakuzochinji, uye hunhu hwacho huchava nani.

9. Dairy isina mafuta akawanda

Tose tinoda mukaka, yogati, nechizi. Asi pakusarudza izvi, sarudza izvo zvakanyorwa kuti 'zvine mafuta mashoma' kana kuti 'zvisina mafuta.' Shandisa mukaka usina mafuta akawanda panzvimbo pemukaka une kirimu yakazara. Kuchinja kudiki uku kunogona kuita mutsauko mukuru mumazinga ako echolesterol.

10. Wedzera nzungu pakudya kwako

Hamufanirwe kudya nyama kana hove kuti muwane mapuroteni. Nyemba, nyemba, bhinzi dzegirini, soya, nenyemba , izvo zviripo munyika medu, zvine hutano hwakanaka pamoyo, zvine mapuroteni akawanda, uye zvakanaka pakuderedza cholesterol. Wedzera chimwe chinhu chakadai mukudya kwenyu kukuru pane nyama kwemazuva maviri pasvondo.

11. Ngatichinjei ndiro dzenyama

Kana zvakaoma kurega kudya nyama tsvuku zvachose, edza kushandura nzira yaunoigadzira nayo. Semuenzaniso, paunenge uchibika nyama dzenyama, wedzera oats dzakabikwa panzvimbo pechingwa chechingwa pamwe chete nenyama. Izvi zvichawedzera kudya kunovaka muviri uye zvichaderedza njodzi yecholesterol.

12. Bika vhiki isati yasvika

Vhiki parinotanga, tora nguva yekuzorora ubike mupunga webran, nyemba, nebhinzi dzegirini wozviisa mufiriji. Zvadaro, paunosvika kumba kubva kubasa mukati mevhiki uye uchida kugadzira chikafu nekukurumidza, unogona kuwedzera izvi musalad kana soup nekukurumidza. Izvi zvinokubatsira kuti ugare wakabatikana uye zvinokubatsira kuti uwane hutano hwakanaka.

Kutevera mazano aya kungaita sekunge kwakaoma pakutanga. Asi sezvaunotanga kushandisa maitiro aya zvishoma nezvishoma muhupenyu hwako, uchaona kuti achakubatsira kudzora huwandu hwecholesterol mumuviri wako uye kuchengetedza moyo wako une hutano. Kana uchida kuziva zvakawanda nezveizvi, usakanganwa kubvunza chiremba wako kuti akupe mazano.

Cholesterol, Cholesterol, hutano hwemwoyo, hutano hwemwoyo, chikafu chine hutano, kubika zvine hutano, Cholesterol yeLDL