Anti-cholesterol kudya. 8 yakakurudzirwa zvigadzirwa

Yakakwira cholesterol mazinga anofanira kutikurudzira kutungamira mararamiro ane hutano. Nhanho yekutanga mune iyi nzira ndeyekutanga uye kutevera chikafu chitsva. Yakakwira cholesterol inogona kutungamirira kuzvirwere zvakawanda zvakakomba, kuunganidza kunyange kwemakore mumitsipa yedu yeropa. Mhedzisiro ine njodzi yekugara kwenguva refu kwecholesterol yakakwira ndeyekurova kwemoyo.

Anti-cholesterol kudya

Cholesterol yakakwirira inowanzova mugumisiro wezvokudya zvisina kukwana zvezuva nezuva. "Kuchinjira" kune zvigadzirwa zvine hutano kumoyo yedu uye circulatory system inogona kuita zvinoshamisa pano. Nehurombo, kunyangwe vanopfuura makumi manomwe muzana vePoles vachinetseka necholesterol yakakwira, mumwe chete muvatatu anosarudza kushandura zvakanyanya kudya kwavo kune anti-cholesterol chikafu.

Chii chisingafaniri kudyiwa ne high cholesterol?

• Chokutanga pane zvose, unofanira kurega nyama, offal (itsvo, mwoyo, ndimi) uye zvimwe zvigadzirwa zvemhuka, kusanganisira mazai.
• Nekukwirisa cholesterol, zvinokurudzirwa kushandisa shoma shoma yeakazara mafuta acids sezvinobvira.
• Butter nemafuta anowedzerawo zvakanyanya mazinga ezvakaipa uye yakazara cholesterol.

Zvinokurudzirwa zvigadzirwa uye ndiro dzaunogona kudya

1. Pakati pemafuta, zvinokurudzirwa kushandisa rapeseed mafuta kana mafuta omuorivhi. Panzvimbo pebhotela, zviri nani kusarudza margarine chiedza.
2. Nyama inogona kutsiviwa nehove, iyo ine zvakawanda zvinovaka muviri uye isingakanganisi cholesterol mazinga.
3. Zvakakoshawo kudya nzungu nemhodzi dzenhanga, sunflower nezvimwe zviyo.
4. Menyu yemunhu ari kuyedza kudzikisa mwero weyakaipa cholesterol haifanire kushaya sesame. Iine phytosterols inopa hupenyu iyo inodzivisa kubatwa kwecholesterol yakaipa mukati megumbo rekudya.
5. Kana ukasadya nyama, unogona kunge usina mapuroteni. Nokudaro, zvakakosha kudya zvigadzirwa zvezvirimwa zvine zvakawanda zvacho, kureva chickpeas, lentils, nyemba kana peas.
6. Miriwo mitsva ndiyo inonyanya kubatsira kune hutano hwevanhu vanorwisa cholesterol. Chinhu chakakosha zvikuru chinobatsira kuderedza cholesterol kudya fiber.
7. Zvakakosha here kuedza michero? Nguva nenguva, hongu, asi iwe haugoni kunyanyisa nekushandisa kwavo, nokuti vane shuga yakawanda. Pakati pemichero, tsvuku uye orenji, zvakadai semazambiringa nemaarangi, zvinonyanya kukurudzirwa.
8. Paunosvika pachingwa, zvakakosha kusarudza chingwa chezviyo, icho chinewo huwandu hwakawanda hwefiber.