11 Zakudya Zotsitsa Cholesterol

Zamkati

• Kutaya cholesterol, osati kukoma
• Anyezi wokoma, wonunkha
• Kuluma, kumenya adyo
• Bowa lamphamvu
• Avocado wodabwitsa
• Tsabola wamphamvuyo
• Salsa, pico de gallo, ndi zina
• Zipatso zokoma
• Awa mtedza!
• Kugwiritsa ntchito nzeru
• Sungani mwatsopano
• Zambiri

Kutaya cholesterol, osati kukoma

Kodi dokotala wanu wakuwuzani kuti muyenera kuchepetsa cholesterol yanu? Malo oyamba kuyang'ana ndi mbale yanu. Ngati mwazolowera kudya ma hamburger owuma ndi nkhuku zouma zouma, lingaliro lakudya wathanzi silingasangalatse. Koma zimapezeka kuti simuyenera kupereka kununkhira kwa zizolowezi zabwino zodyera.

Anyezi wokoma, wonunkha

Posachedwapa zawonetsa kuti mankhwala ofunikira omwe amapezeka mu anyezi, quercetin, amathandiza kuchepetsa cholesterol m'makoswe omwe amadyetsa zakudya zamafuta ambiri. Anyezi atha kukhala ndi gawo popewa kutupa ndi kuuma kwa mitsempha, yomwe ingakhale yopindulitsa kwa anthu omwe ali ndi cholesterol yambiri.

Yesani kuponyera anyezi wofiira mu saladi wokoma mtima, kuwonjezera anyezi woyera ku burger wam'munda, kapena kupukuta anyezi wachikasu mu omelet yoyera.

Langizo: Pitani mphete za anyezi. Sindiwo kusankha kosavomerezeka ndi cholesterol.

Kuluma, kumenya adyo

Kuwunikanso kwa 2016 pa adyo kunatsimikiza kuti adyo amatha kuchepetsa cholesterol yonse mpaka 30 milligrams pa deciliter (mg / dL).

Yesetsani kuyamwa ma clove athunthu a adyo mu mafuta mpaka atakhala ofewa, ndipo muwagwiritse ntchito ngati kufalikira kwa zakudya zomwe mumapeza zopanda pake. Garlic amakoma kuposa batala, ndipo imakhala yathanzi kwambiri - makamaka pochepetsa cholesterol.

Bowa lamphamvu

Kafukufuku wa 2016 adapeza kuti kudya bowa wa shiitake mu makoswe kumawoneka kuti kumatsitsa cholesterol. Izi zimatsimikizira maphunziro am'mbuyomu ndi zotsatira zofananira.

Ngakhale bowa wa shiitake akhala akuchita kafukufuku wambiri, mitundu ina yambiri yomwe ilipo m'sitolo yayikulu kapena pamsika wa mlimi wakwanuko imaganiziridwanso kuti imathandizira kutsitsa cholesterol.

Avocado wodabwitsa

Kuwunikanso kwa 2016 kwamaphunziro 10 pa ma avocado akuwonetsa kuti kuwonjezera pa avocado mchakudya kumatha kutsitsa cholesterol yonse, lipoproteins yotsika kwambiri (aka cholesterol yoyipa), ndi triglycerides. Chinsinsi chake chikuwoneka kuti chili mumtundu wathanzi wamafuta omwe amapezeka pachipatso ichi.

Vuto limakhala lokha lokha ndi kufinya kwa mandimu. Muthanso kugwiritsa ntchito mphamvu ya anyezi ndi peyala popanga guacamole.

Tsabola wamphamvuyo

Palibe chomwe chimapangitsa magazi kupopera (mwanjira yabwino) monga kutentha kwa tsabola. Mu capsaicin, kampani yomwe imapezeka mu tsabola wotentha, imatha kuthana ndi mitsempha, kunenepa kwambiri, kuthamanga kwa magazi, komanso chiwopsezo cha sitiroko.

Kaya mukupanga msuzi, saladi, kapena china chilichonse, tsabola amatha kudya chakudya ndi zonunkhira pang'ono. Ngati mukuchita manyazi ndi zakudya zonunkhira, yesani tsabola belu kuti muyambe. Kuchokera pamenepo, mutha kukwera momwe mungafunire kutentha.

Salsa, pico de gallo, ndi zina

Iwalani za mayo kapena ketchup. Tulutsani mpeni wanu wophika ndikuyamba kudula. Phatikizani pamodzi tomato, anyezi, adyo, cilantro, ndi zina zopangira mtima zopangira zokometsera zatsopano zomwe zimapangitsa kuti azisakaniza bwino.

Samalani ndi salsa yogulidwa m'sitolo, yomwe nthawi zambiri imakhala ndi sodium wochuluka. Muyenera kuyang'anitsitsa momwe mumadyera ndi sodium ngati muli ndi matenda amtima kapena kuthamanga kwa magazi.

Zipatso zokoma

Masamba siwo zakudya zokha zomwe zili zabwino mumtima mwanu. Palinso zipatso! Zipatso sizodzaza mavitamini ndi kununkhira kokha, koma zambiri zimakhalanso ndi polyphenols. Izi ndi zinthu zopangidwa ndi mbewu zomwe amakhulupilira kuti zimathandizira matenda amtima ndi matenda ashuga. Zina mwa zipatso zofunika izi ndi izi:

• maapulo
• zipatso
• mangos
• maula
• mapeyala
• mphesa
• zipatso

Onjezerani zipatso monga chakudya chokwanira, kapena muzisangalala nacho ngati chotupitsa. Musaope kupanga luso. Kodi mudayesapo mango salsa? Salsa yosavuta imeneyi imagwiranso ntchito ngati mbale yotsatira kapena kusinthanitsa ndi mayo pa sangweji.

Awa mtedza!

Nthawi yakudya pang'ono! Harvard Medical School inanena kuti kudya zakudya zokhala ndi mtedza kungachepetse cholesterol yanu komanso chiopsezo cha matenda amtima. A akuwonetsanso kuti kudya mtedza nthawi zonse kumachepetsa chiopsezo chakufa ndi matenda ashuga, matenda, ndi matenda am'mapapo.

Izi ndi zabwino, koma kununkhira ndi kapangidwe ka mtedza ndizokopa kwambiri. Pitani ku mitundu yosatetezedwa kuti mupewe sodium yochulukirapo. Maamondi, walnuts, ndi ma pistachio ndiabwino kuwotchera thukuta ndipo ndizosavuta kuwonjezera mu saladi, chimanga, yogurt, ndi zinthu zophika.

Kugwiritsa ntchito nzeru

Ngati mukuyesera kudya chakudya chopatsa thanzi pamtima, zakudya zomwe simukudya zitha kukhala zofunikira monga momwe mumachitira. Kuphatikiza pa kuwonjezera zina mwazochepetsa kutsika kwa mafuta m'thupi ndi zakudya zopatsa thanzi pazakudya zanu, muyeneranso kusiya zakudya monga nyama yofiira. (Pepani, koma simungathe kuwomba pico de gallo pa hamburger ya mapaundi anayi ndikuyitcha yathanzi.) Komabe, mutha kusangalala ndi nyama zonenepa monga Turkey, nkhuku, ndi nsomba.

Sungani mwatsopano

Njira yosavuta yodziwira ngati chakudya chili chabwino mumtima mwanu ndikudzifunsa nokha ngati ndi chatsopano. Izi zikutanthauza kusankha zipatso zatsopano pazakudya zomwe zimabwera mumitsuko, matumba, ndi mabokosi. Mwinanso muyenera kusamala ndi mchere mukuwona cholesterol yanu. Zakudya zambiri zosinthidwa zomwe zidagulitsidwa ngati zathanzi zili ndi sodium wochuluka, zomwe zingakhale zoyipa pamtima panu.

Zambiri

Mukufuna kukhala ndi njala yowonjezera zowonjezera zowonjezera? Mutha kuwapeza Pano. Onani Healthline's High Cholesterol Learning Center kuti mudziwe zambiri zokhudza kudzisamalira nokha ndi omwe mumawakonda.