Ka boodboodo dufanka iyo dufanka lakabka leh ee ku habboon doorashooyinka caafimaadka leh
Salad qadada ayaa u muuqata sida doorka wanaagsan ee kolesteroolka - laakiin marka lagu daro qalabka khaladka ah iyo dhajinta cagaarkaaga ayaa gabi ahaanba joojin kara faa'iidooyinka caafimaadka. Makhaayado badan iyo saladh qaadasho, inta ay u muuqdaan kuwo caafimaad qaba, waxay ka buuxsamaan dufanka dhibka leh, cuntooyinka la shiilay, hilibka dufanka leh, iyo bambooyin kale oo kolesteroolka ah, sidaas darteed waa muhiim in la kala doorto markaad ka dalbanayso menu.
Waa sahlan tahay in laga fogaado dufanka buuxa ee dufanka badan leh, ku dar dhirta fiilada sare leh, oo dooro maaddooyinka kolesteroolka ku jira guriga, dabcan, laakiin taasi macnaheedu maahan inaadan ku raaxaysan karin cunto.
Isticmaal tilmaamahan si aad u dhisto salad nafaqo leh, salad barafaysan leh, ama haddii aad cunto karisid jikadaada ama kaadida.
Tijaabi Greens kala duwan
Cuntooyin kala duwan oo cagaaran ayaa faa'iido u yeelanaya kolestaroolkaaga iyo guud ahaan caafimaadkaaga, markaa marka ay timaado saldhig saladhkaaga, waa arrin shakhsi ahaaneed. Haddii aad jeceshahay dhadhan sahlan oo caleenta ah, iskuday romaine, caleen cagaaran, ama jilicsan. Haddii aad jeceshahay in yar oo qaniinyo ah, isku day inaad isticmaasho caleemaha iswada leh, arugula duurjoogta, radicchio, ama caleemaha guga. Xitaa waxaad samayn kartaa isku-dar ah ikhtiyaaraadkaa sidoo kale. Kala duwanaanshaha kala duwan ee doorashadaada cagaarka, kala duwanaanta nafaqada waxaad ka heli doontaa khudaarta, taas oo had iyo jeer ah wax fiican.
Dhageyso Veggies
Greens waa cirifka jilicsanaanta (pun intended) marka la isku dayo salad hooseeya ee kolesteroolka. Intii aad ku dhajin laheyd qulqulo aan caafimaad lahayn sida xayawaannada qoob-ka-shaqeeyaha ah iyo burcadka, buuxi fibreerka oo ay ku jiraan noocyo khudaar ah oo dhadhan iyo dhar kala duwan ah. Waxkasta oo ka soo jardiinka jarjaran iyo qajaarka si aad u karisid karootada, radishes, ama kaabajka cusub, kareemka avocado ee la kariyey ama ubaxyada qoyan ee caanaha ah ayaa kor u qaadi kara saladhkaada oo kaa dhajin doona buuxda, sidaas awgeed uma badna inaad gaarto cunto aan caafimaad qabin saacad kaddib cunidda.
Ku dar miro khudrado badan
Miraha waa hub qarsoodi ah oo qarsoodi ah si loogu barbardhigo salad caajis ah, oo si khaas ah loo wadaago. Tusaale ahaan, arugula iyo raspberries; qajaar iyo qaraha (iyo rabadhka, haddii aad dareentid dareen); isbinaajka iyo isteroberi. Waxay dhadhamiyaan dhadhan macaan oo saladh ah, inta badan u adeegta inay noqoto mid ka soo horjeeda tufaaxa kale ee macmacaanka ah. Lemon iyo lime cusub ayaa sidoo kale u fiican dharka saladhka waxayna ku xiran yihiin dhar jilicsan (in ka badan salootka salad baruurta hoose).
Ku tuur Qaar ka mid ah Nuts iyo Seeds
Intii aad isticmaali lahayd qashinka caadiga ah ee badanaa ka buuxa carbohydrateska la kariyey, ku dar muggeed oo nudaha wadnaha-caafimaad qaba iyo miraha saladh aad u qadarinayso qadarin. Nuts sida badmaalka iyo walaxyada waxay ka kooban yihiin dufanka aan la daboolin, taas oo xajin karta heerarka baruurta ee jeeg. Daraasad ay daabacday Jariidadda American Medical Clinical ee 2009 ayaa lagu ogaaday in dadka ku dhajiyay cuntooyinkooda ay ka heleen walxaha, kuwaas oo hodan ku ah asiidh dufanka leh, oo ay la kulmaan hoos u dhac ku yimaada guud ahaan kolestaroolka iyo LDL-cholesterol. Seeds sida gabbaldayaha, kalluunka, sisinta, iyo bocorka ayaa sidoo kale ku jira dufan caafimaad qaba oo dufan leh isla markaana ku dar tufaax saladhkaaga.
Ku gudub Bacon
Haddii aad jeceshahay inaad ku darto hilibka saladhkaaga, iskuday in aad jarjartid. Fattier iyo hilibka la shiiday ee hilibka waa in laga fogaadaa maaddaama kuwani ay u nugul yihiin inay ka sarreeyaan dufanka buuxa, kaas oo kordhiya heerarka kolestaroolka . Bedelkeed, isku day mid ka mid ah turki-xashiish la'aan, digaag la jaray, sardin la kariyey, ama salmon dufan ah (kalluunka dufanka leh ayaa lagu muujiyey in uu hoos u dhigo guud ahaan kolestaroolka iyo triglyceride ee daraasadaha). Waxa kale oo aad isku dayi kartaa ilaha protein-ku-salaysan, sida digirta ama quinoa.
Diiwaangelinta Dukaanka-Diido, Dhar Doolag ah oo Dheecaan ah
Iska ilaali dufanka horay u sameysan ee loo yaqaan 'cream cream pre-made' tan iyo inta badani ay ku jiraan xaddiga sare ee dufanka buuxa.
Raadi siyaabo badan oo dufan leh oo kuugu filaya dharkaaga salad aad ugu jeceshahay, oo weydiiso salad saliideed oo khal iyo salad cad oo saliid ah. Ama ka sii fiican, samee salad salad barxadeed oo hooseeya oo gurigaaga ah oo ku soo qaado markaad cunto soo baxdo. Isticmaalka saliidda sayniska ee saldhigga, waxaad ku dari kartaa khudradda dhadhanka ah sida balsamic, bariis, khamri cad, ama tufaax cider ah, iyo sidoo kale dhir udgoon sida sonkorta dufan cusub ama isku darka lowska. Beddel ahaan, waxaad dhigi kartaa dhar miro ah iyadoo la isticmaalayo raspberries ama strawberries, liin, saliid saytuun iyo cusbo. Ama waxaad samayn kartaa liin fudud oo liin fudud ah, toon, saliid saytuun, iyo dharka cusbo. Ha saleysneyn saladhka dharka; halkii, isticmaal kaliya ku filan si aad u yar u jarto caleemaha.
> Ilo:
> Deirdre K Banel iyo Frank B Hu. Saamaynta isticmaalka timirta oo ku jirta lipids iyo waxyaabo kale oo khatarta wadnaha iyo xididada wadnaha ah: falanqaynta miisaanka iyo dib-u-eegis nidaamsan. Am J Clin Nutr. 2009
> Rajaram S1, Haddad EH, Mejia A, Sabaté J. Walnut iyo kalluunka dufanka ayaa saameyn ku yeesha jajabka lafdhabarta ee caadiga ah ee caadiga ah si shakhsiyaadka khafiif ah hyperlipidemic: daraasad la xakameeyey. Am J Clin Nutr. 2009 Maajo; 89 (5): 1657S-1663S.
> Warqadda Harvard Heart. 11 cunto oo ka hooseysa kolestaroolka. La cusboonaysiiyay: August 11, 2015