Mukuongorora kwako kwekupedzisira, wanga uine cholesterol yakawanda? Usanetseke, Tiri kuzokupa mamwe mapepepeti akareruka ekugadzirisa cholesterol. Pamusoro pekuti huwandu hwecholesterol yako hunowedzera panguva yekuzvitakura nekuyamwisa, chikamu chemuitiro wepanyama uyo uri mukati momuviri wako, sechikamu chekuchinja kwehormone kunoreva kuve amai.
Iwo mazano akajairika ndeawo aunotoziva kare: takura a dhayeti zvinovaka muviri uye yakaenzana, kusanganisira yakawanda michero nemiriwo, zviyo uye nyemba, kudzivirira zvakakangwa uye zvakakora-mafuta chikafu, uye kurovedza muviri. Ehe, doro nefodya zvinorambidzwa mukudya zvine hutano.
Nzira yekugadzirira mabikirwo ekudzora cholesterol?
Paunofunga kugadzira recipe kudzora cholesterol, kwete chete kutarisa zvigadzirwa, asiwo magadzirirwo avakaitwa. Zvirinani kuputa kana kubheka pane kutsvaira. Mumidziyo inoratidzika semargarine, isa bota, inova imwe sarudzo yehutano. Kana iwe uchifanira kushandisa mafuta, edza kuve iwo emhandara maorivhi emafuta.
Chikafu chine hutano chaizvo Muriwo Chop Suey. Iyo haifanire kuve yakasarudzika yemiriwo, iwe unogona kuwedzera hove kana nyama yemombe. Kana iwe ukaigadzira kubva pamashizha, iwo anofanira kunge akaomeswa nechando. Cheka miriwo kuitira kuti vese vawane chimiro chakafanana, uye havazi vese vane nguva yakafanana yekubika.
Iwe unofanirwa kugadzira saute yepepuru 1 yakasvibirira, 2 epakati karoti, 2 chives, 1 zucchini hombe, 200 gr. yemabhinzi inomera, 50 gr. yenzizi dzakabikwa, 2 mavhavha egariki, ginger shoma, 1 teaspoon soy muto nemvura kana muto wemuriwo. Isa gariki, ginger uye chives mugango rekutsvaira nemafuta mashoma. Zucchini, mhiripiri yakasvibira uye makarotsi anobva awedzerwa. Sevha bhinzi inomera, pizi, soya, uye miriwo muto kwekupedzisira. Mukati Maminetsi mana iwe uchave neyakanaka recipe yakaitwa kudzikisa cholesterol.
Hummus kudzora cholesterol
ari nyemba dzakakosha panguva yekuzvitakura, Asi kana iwe uchida kudzora cholesterol, kanganwa nezvevaya vane mafuta avo ese ekumisikidza. Kana izvo zvinouya zvakakonzerwa kana zvakagadzirwa kare. Asi usazvidya moyo, unogona kuzvigadzirira nenzira ine hutano uye ine hutano. Isu tinokurudzira maviri chaiwo mabikirwo.
El lentil hummus Iyo yakagadzirirwa nekuiisa kune brown mune pani ingangoita 50 gr. yembeu yesesame. Chenjera kuti zvisatsve. Uye ikozvino mugirazi reblender iwe unoisa magiramu mazana mana etsvo dzakabikwa, kana zvichibva kune zvinogona kuzvisuka zvakanaka, sesame, maarumondi gumi mbishi, kumini yevhu, hafu yegirazi remuto wemonimu, coriander nyowani uye mamwe maorivhi emhandara . Sanganisa zvese zvinowedzera mvura yauri kukumbira kuitira kuti ive hombe yakafanana uye yakagadzirira.
Kuti uite avocado hummus pamwe nenjodzi Isu tinotanga nekupusha mbichana dzakabikwa neyakavharwa, isina mavhavha-asina clove yegariki nepuniki yemafuta emuorivhi. Paunenge uine puree yakanaka, inosanganiswa nezvinonhuwira uye mhiripiri. Wobva wawedzera pulp yeavocado hombe, iine hafu yegirazi remonimu. Kana uine lime zvakanyanya nani. Sanganisa zvese zvakapedzisira uye ushumire nemafuta mashoma emuorivhi.
Muriwo wezvirimwa, mumwaka wese
Kubatsira kwemafuta ezvemuriwo ndeyekuti mune dzakawanda kesi dzinogona kutorwa zvese kupisa uye kutonhora, uye kune chimwe chinhu kune zvese zvinonaka. Izvo zviri nyore kwazvo kuita uye zvinobatsira iwe kudzikisa cholesterol yako panguva yekuzvitakura. Izvo chaizvo zvine bika miriwo wozoimenya. Tinokurudzira kuti iwe ugare uchisarudza miriwo iri mumwaka.
El celery, leek uye hanyanisi zvinofamba zvakanaka pamwechete, uye zvakasiyana, Kune izvi unogona kuwedzera manhanga, zucchini, broccoli, kolifulawa kana karoti, semuenzaniso. Edza kusabatanidza mafuta echizi. Iwe unogona kusanganisira mamwe nzungu mumusanganiswa waunosarudza. Semuenzaniso, hazelnuts anoshandiswa kudzikisa yakakwira cholesterol mukuzvitakura.
Paunenge uchida kudzikisa cholesterol yako unofanirwa Deredza zvakare kushandiswa kwemunyu. Saka kune ako mabikirwo, kuitira kuti arege kunakirwa unogona kuwedzera turmeric, mhiripiri kana curry. Zvakare ginger, clove kana nutmeg zvine yakanyanya kunaka kunhuwirira.