Duk abincin da ke samar da jikinmu da makamashi, amma abin da ake kira "superfoods" yana da damar taimakawa wajen kare lafiyar. Ga wasu kyauta mafi girma don rage ƙwayar cholesterol, tare da karin bayani game da yadda za'a hada su a cikin abincinku.
Oatmeal
Dalilin da ya sa ya zama abincin abinci: Abincin hatsin hatsi ya ƙunshi cholesterol-rage rage fiber mai narkewa . Nazarin ya nuna cewa mutanen da ke da ƙananan cholesterol (fiye da 200 MG / dl) wadanda suke cin abinci guda daya na yau da kullum su rage yawan ƙwayar cholesterol wanda ya kai kashi 8% zuwa 23%.
Turawa na Gida: Ba za ku dogara da irin kayan da za su dafa abinci ba don samun mafi kyawun oatmeal. Akwai yanzu yawancin hatsin hatsi da aka samu a kantin sayar da ku a gida. Tabbatar neman duk hatsin hatsi da aka yi birgima a matsayin farkon sashi.
Shirin Turawa: Yayyafa oatmeal tare da 1/2 teaspoon na kirfa don bunkasa abinci mai gina jiki kamar yadda kirfa ya nuna ya rage matsanancin jini da glucose kuma zai iya rage cututtukan cututtuka.
Legumes na (Beans, Lentils, da Chickpeas )
Dalilin da yasa Sunada Abincin Abincin: Legumes na da kyakkyawan hanyar fiber kuma suna zama mai kyau a maimakon nama a yawancin jita-jita.
Tuna da kayan lambu : Idan kana son saukaka gwangwani da kuma legumes na kwari, amma ba'a son karamin sodium (ko bukatar rage sodium, ta likitanka), zaka iya rage adadin gishiri ta hanyar wanke abinda ke ciki a cikin wani ruwa mai gudu .
Shirin Turawa: wake, lentils, da legumes na wata hanya ce mai ban sha'awa don ƙara fiber zuwa kowane abincin da kuma yin adadi mai ban sha'awa ga soups, sws, da salads.
Zaka iya ƙara teaspoon 1/4 na paprika da cayenne zuwa hummus (kazaran ƙasa) don zartar da kayan abinci na zesty.
Avocado
Dalilin da ya sa ya zama kyauta: Kada ka bari jimlar fat din a avocado ta tsorata ka. Kitsen da ake samu a avocado shine mafi yawan "mai kyau" mai. Bincike ya nuna cewa yau da kullum avocado amfani zai iya taimakawa rage yawan jimlar cholesterol da karuwa ga HDL ("mai kyau" cholesterol).
Maganin Gida: "Shin, zan saya cikakkar avocado mai cikakke ko maras cikakke?" Ya bambanta dangane da nau'in. Ga Hass ko Argentinean avocados: Duba dukkanin baki, m avocados tare da dan kadan mai taushi. Wadannan ya kamata a yi amfani da su nan da nan bayan sayan. Idan avocado ya riga ya kasance da laushi kuma yana ba da matsin lamba, zai yiwu ya zama cikakke ta wurin lokacin da ka shirya tasa.
Floridian / Fuerte Avocados: Zai fi kyau saya mafi kyawun avocado wanda zaka iya samuwa, kuma jira jiragen kwanaki da yawa kafin ta yi amfani da shi. Idan kuna cikin hanzari don farfado da avocado za ku iya sanya shi a cikin takarda a cikin ɗakin ajiya don yalwata tsarin.
Shirin Shirin: Guacamole na gida yana da matukar muhimmanci ga kowane abinci.
Kifi
Dalilin da ya sa kyauta ce: Salmon ne mai kyau na kayan mai omega-3, irin kitsen mai kyau da aka yarda da shi don inganta cholesterol kuma yawancin Amirkawa ba su da isasshen.
Wild ko Farmed? Dukansu salmon daji da ke noma suna dauke da wasu adadin lafiya na Omega-3. Ƙungiyar masu bincike mai gina jiki shine cewa amfanin amfani da kyan zuma ko na noma, ba zai iya kawo hadari na mercury ko PCB ba saboda lafiyar zuciya.
Shirin Shiri: Kuji nama biyu na abincin abincin dare, kuma ku ajiye rabin zuwa saman salatin mai dadi don abincin rana na gaba.
Gwaji tare da kayan yaji da yaji da sliced almonds don dashi mai kyau.
Walnuts
Dalilin da ya sa yake da kyauta: Walnuts dauke da omega-3 acid mai.
Turawa na Gida: Tabbatar neman wadanda ba su da tsabta ba, sunadarai masu kyau, maimakon haɗuwa da haɗin haɗin ƙwayoyi, kamar yadda zasu iya ɗauke da sodium mafi girma.
Shirin Shirin: Za a iya saurin walƙiya a lokacin da aka yi burodi (digiri 350, minti 8), anfaffata (5 minutes a matsakaiciyar matsakaici), ko kuma dafaran sutura (3 zuwa 5 da minti a kan matsanancin zafi tare da murfin man zaitun). Kowace hanyar da ka zaba, tabbatacce ne don dubawa kuma motsawa akai-akai.
Sources:
Andon M. The Oatmeal-Cholesterol Connection: 10 Years Daga baya. American Journal of Lifestyle Medicine, Vol. 2, No. 1, 51-57. 2008.
Lopez LLedesma R, Frati Munari AC, Hernandez Dominguez BC, et al. Monounsaturated fatty acid (avocado) arziki abinci ga m hypercholesterolemia. Cibiyar Nazarin Kimiyya. Winter; 27 (4): 519-23 1996.