Maitiro ekudya gariki uye hanyanisi kudzikisa cholesterol

Zvemukati

• Maitiro ekudya
• Tuna, garlic uye hanyanisi pate recipe
• Zvinoshandiswa
• Kugadzirira

Kugara uchinwa gariki nehanyanisi zvinobatsira kudzikisa ropa remafuta emuropa, nekuda kwekuvapo kweallicin uye aliin zvinhu zvine hypotensive, antioxidant uye lipid-inoderedza maitiro, ayo anoita nekuderedza kuumbwa kwemahara radicals, pamusoro pekugadzirisa maronda uye kuchengetedza sero kutendeseka.

Zvidzidzo zvakaratidza kuti kudyiwa kwemazuva ese kwakadyiwa negariki uye hanyanisi kunorwisa "yakaipa" cholesterol (HDL) neanosvika makumi mana muzana uye nekuwedzera, zvakacherechedzwa kuti inoderedzawo kuvepo kwematombo neinosvika makumi masere muzana. Nekudaro, kunwa uku kunofanirwa kunge kuri kwezuva nezuva uye hakuregedzere kudiwa kweimwe nzira yekuzvidzivirira pakudya, sekudzivirira kushandiswa kwemafuta pakubika zvakanyanya sezvinobvira uye kuwandisa kwemakabohydrate mukudya. Tarisa uone kuti cholesterol-yekudzikisa kudya kunofanirwa kuve sei.

Sezvo huwandu hwezvinhu zvinorwisa antioxidant zviripo mugariki nehanyanisi zvichisiyana zvichienderana nerudzi rwekudyara kunoitwa, zvirinani kusarudza chikafu chemanyowa nekuti chine zvishoma zvinowedzera uye mishonga yekuuraya zvipuka uye huwandu hwakawanda hwezvinhu zvinobatsira hutano. Zano rakanaka ndere kudyara gariki nehanyanisi kumba, kuti uzodya nguva dzose.

Maitiro ekudya

Kuti utore zvizere mabhenefiti ayo gariki uye hanyanisi zvinogona kuunza kudzora kwedyslipidemia, zvinokurudzirwa kudya mana makarufa egariki uye 1/2 hanyanisi pazuva.

Zano rakapfava kwazvo rekuzadzisa chinangwa ichi kushandisa gariki nehanyanisi senzira yekumwaya, asi kune avo vasingakoshese zvinwiwa izvi, unogona kusarudza kutora hanyanisi negariki makapisi anowanikwa muzvitoro zvekudya zvine hutano.

Mimwe nzira yekubikisa iyo ine mbishi gariki uye hanyanisi isaradhi uye gariki mvura, asi iwe unogona zvakare kushandisa izvi zvakabikwa asi zvisina kumbokangwa zvinonhuwira. Kubika mupunga, bhinzi nenyama negariki nehanyanisi zvinopa kuravira kunonaka uye zvine hutano, asi zvimwe zvingasanganisira kuyedza gariki pate kupfuudza chingwa nekubika muchoto kana kugadzirira tuna pate negariki, hanyanisi neorivhi, ine zvakawanda mabhenefiti ehutano hwemwoyo.

Tuna, garlic uye hanyanisi pate recipe

Iyi pâté iri nyore kwazvo kugadzirira, inobereka yakawanda uye inogona kushandiswa kupfuudza chingwa kana toast.

Zvinoshandiswa

• 3 mashupuni e yogurt yakajeka;
• 1 inogona yema tuna tuna;
• 6 maorivhi akasungwa;
• 1/2 hanyanisi;
• 3 mavhavha egariki;
• Parsley kuravira.

Kugadzirira

Chekera hanyanisi muzvidimbu zvidiki, sanganisa gariki wozosanganisa nezvimwe zvinoshandiswa kusvikira zvinhu zvese zvanyanya Kana iwe uchida, iwe unogona kupasa iyo pâté mu blender kwemasekondi mashoma kuti iite iwedzere yunifomu uye isanyanya gobvu.

Tarisa vhidhiyo inotevera uone mamwe matipi anobatsira kudzikisa cholesterol: