Mwoyo-Utano Hwema Ingredient Kugadziriswa

Zvemukati

• Chikafu chemoyo
• 1. Mayonnaise
• 2. Cheese
• 3. Munyu
• 4. Mazai
• 5. Ground nyama yemombe
• 6. Chokoreti
• 7. Kirimu yakasviba
• 8. Nyama
• 9. Zviyo zvese
• 10. Shuga
• Humwe ruzivo rwemwoyo-hutano

Chikafu chemoyo

Kunyangwe iwe uchipora kubva pakurwara kwemoyo kana kuyedza kudzivirira imwe, chikafu chine hutano chinofanira kuve chikamu chehurongwa.

Sezvaunotanga kuvaka nzira yako yekudya ine hutano, zvakakosha kuti uzive kuti ndezvipi zvekudya zvaunogumira uye ndezvipi zvekudya zvaunonangisa. Kudya chakaringana, chikafu-chakakora chikafu chinosanganisira fibrous makabhohaidhiretsi, akaonda mapuroteni, uye mafuta ane hutano kwakakosha.

IAmerican Heart Association (AHA) inokurudzira kudzora mafuta akazara kusvika pa5 kusvika ku6 muzana yemakoriori ako zvakanyanya. Kwekudya kwe2,000-koriori, izvi zvingangoita gumi kusvika gumi nematatu magiramu zuva nezuva. Ivo zvakare vanokurudzira kudzivirira kudzivirira mafuta.

Kuti tikubatsire, isu tichajekesa akati wandei ane moyo-unotsiva uye nekupa matipi ekuvaita kuti vanakirwe kwazvo. Nema swaps mashoma mashoma, iwe unogona kubatsira kuchengeta yako tiki mune yepamusoro chimiro uye uchiri kunakidzwa nechikafu chinonaka.

1. Mayonnaise

Nepo iwe uchikwanisa kuchinjana yakaderera-mafuta mayo kune yenguva dzose mayo, kune zvimwe zvinonaka zvinotsiva sarudzo. Mumwe muenzaniso ndeye avocado, iyo kana mashed inogona kuchinjirwa mayonnaise mune mabikirwo ezai kana mbatatisi saladhi.

Hummus zvakare yakanaka sarudzo yekugadzira "masaladi," kunge zai kana tuna saladi. Kana iwe uchiziva munhu anongofanirwa kunge ane mayo pasangweji yavo nguva dzese, funga kuyedza hummus inopararira panzvimbo.

Kune yakasvibirira masaradhi kana kusanganisa nemiriwo, Greek yogati ndiyo yakanakisa sarudzo. Iyo tangy kuravira uye kutsetseka magadzirirwo zvakare inoita kuti ive yakanaka yekuwedzera kune anonyudza. Pesto ndeimwe sarudzo inonaka yezvirimwa uye mbatatisi saladhi pane mayo.

Yakatemwa-akaomeswa-mazai mazai zvakare chinotsiva mayo pane sangweji. Nekuti mayo ine mazai sechikamu chechigadziko chayo, pane iyo yakafanana flavour uye yakawedzera mapuroteni asi mashoma macalorie nemafuta.

Ravidza zano: Kanda iyo flavour yehummus nekuwedzera juisi yemonimu, tsvuku tsvuku, kana kunyange mashed avocado. Izvi zvinowedzera kuravira uye zvinovaka muviri - kuhwina-kuhwina kwekutsiva.

2. Cheese

Yakaderera-mafuta chizi inopa yakakura-inonaka imwe nzira kune yakazara-mafuta shanduro. Kunyangwe cheese isina mafuta ingaratidzika senge iri nani sarudzo, mazhinji mabhureki anowanzove ari gummy kwazvo, haanyungudike zvakanaka, uye ane kuravira kushoma.

Panzvimbo iyoyo, edza yakaderedzwa-mafuta chizi, iyo ine imwecheteyo kuravira uye hunhu hunonyunguduka seyakatanga asi iine mashoma mashoma mafuta.

Zano renyanzvi: Tenga mabhureki echishoma-mafuta chizi wozvimhara wega. Haisi yakachipa chete, asi zvakare inonyungudika zvirinani.

3. Munyu

Vazhinji vanachiremba, pamwe neAHA, vanokurudzira chikafu chine isingasviki mamirigri mazana maviri nemazana matatu esodium pazuva - izvo zviri pasi pe1 teaspoon. Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchishushikana, zvinangwa zvekusvika pamamirigramu asingasviki 1,500 pazuva. Muchokwadi, ivo vanofunga iwo muganho wakakodzera wekuti vanhu vakuru vazhinji vave asingasvike mamirigri chiuru nemazana mashanu pazuva.

Panzvimbo pekusvikira iko kunogadzira saltshaker, wedzera kumwaya vhiniga kana kusvina ndimu nyowani kuchikafu chako. Kushandisa mahebhu nezvinonhuwira inzira yakanaka yekupa dhishi rakajairika twist nyowani. Edza kugadzira yako yemunyu-isina zvinonhuwira zvinosanganiswa kuti uve nazvo kana iwe uchida kuwedzera kwekunaka.

Ravidza zano: Iko kunhuvira kwemakwenzi matsva kunopera nekukurumidza kana wabikwa, saka wobva wawedzera ivo usati washumira.

4. Mazai

Mazai sosi yakanaka kwazvo yeprotein uye zvinovaka muviri zvakakosha, asi zvine mafuta akazara. Rimwe zai hombe rine magiramu 1,6 emafuta akazara. Panzvimbo pekucheka mazai zvachose, edza kuadya zvine mwero, zvinoreva kuti manomwe kana mashoma mazai akazara pasvondo kune munhu ane hutano.

Mazai anogona kuve chikamu chekudya kunovaka-moyo chero bedzi iwe uchitora huwandu hwemafuta ako akaguta ezuva uye uri kugara mukati memiganhu yakakurudzirwa.

Zano renyanzvi: Sarudza kugadzira "chia zai" yefibrous, omega 3-yakafuma zai kutsiva muzvinhu zvakabikwa. Sanganisa 1 punipuni yembeu dzechia nemapuniki matatu emvura kutsiva zai rimwe muresipi.

5. Ground nyama yemombe

Paunenge uchishuva burger ine muto kana chidimbu chakakora che nyama yenyama, sanganisa zvakaenzana zvikamu zvakaonda pasi turkey zamu nehuswa-hwakakodzwa, hwakatsetseka pasi nyama yemombe. Iyo pasi turkey inowedzera hunyoro uye inoita burger dzakabikwa zvishoma crumbly.

Kune mapapiro akafanana nechili, pasta muto, kana casseroles inodaidzira pasi mombe, unogona kutsiva nevhu turkey usingacherechedze yakawanda yemusiyano.

Zano renyanzvi: Mazhinji masupamaketi anopa akasiyana siyana anonaka-sausage, masosiji ane mafuta mashoma akagadzirwa kubva pasi pevhu. Sarudza yepasi turkey zamu, iyo ine yakaderera yakazara mafuta pane iyo chidya uye gumbo mhando.

Zvakare, funga kutenga organic kuti uwedzere mhando yehutano uye huwandu. Nyama dzepanyama dzinowanzo kuve nemazinga akakwirira e omega-3.

6. Chokoreti

Chokoreti ine nzvimbo mune kudya kwemoyo-zvine hutano, asi iwe unofanirwa kurega chokoreti chena uye mukaka chokoreti mhando. Inodyiwa zvine mwero, chokoreti yakasviba (70 muzana cocoa kana yakakwira) inogona kudzikamisa kukwira kweropa uye LDL (yakaipa cholesterol), maererano ne.

Zvezvinhu zvakabikwa semakeke nemakeke, gadzira zvakanaka chokoreti yakasviba kuti uzviparadzire zvakaenzana mukati meseji uye udzikise huwandu hweshuga hunodaidzirwa nekota imwe kana hafu.

Ravidza zano: Unoda chokoreti yakawanda here? Mune mapepeti akakodzera, chinja 1/4 mukombe wecocoa poda ye 2 mashupuni eupfu-hwechinangwa.

7. Kirimu yakasviba

Kufanana nezvimwe zvakawanda zvinogadzirwa nemukaka, mukirimu wakasviba chinhu chinosanganisirwa mumhando dzakasiyana dzekubika. Tora zvakafanana tangy kuravira pasina mafuta ese nekuchenesa zvakaenzana zviyero zvakaderera-mafuta kottage chizi uye nonfat yogati mune blender uye kurishandisa panzvimbo yemunyu wakasviba. Mukubheka, unogona kutsiva huwandu hwakaenzana hwemafuta mashoma kana asiri yogati mumarefesi mazhinji.

Zano renyanzvi: Edza iyo yoghurt yechiGreek, iyo inorema zvakanyanya uye creamier pane yogati yenguva dzose nekuti yakawanda yevhiri yakamonyoroka.

8. Nyama

Steak kazhinji inowana mukurumbira wakashata sekusina hutano. Nekudaro, kune akati wandei ekucheka ayo akakura akasimba-nyama kutsiva. Mabheji ako akanakisa ndeaya:

• ziso rekutenderera
• sirloin tip parutivi
• top round
• pamusoro sirloin

Kukura kwechikamu kwakakosha. Sekureva kweDhipatimendi reUrima reU.S., 3.5-ounce inoshambadza yemombe yakaonda ine magiramu 4.5 kana mashoma emafuta akazara uye asingasviki 95 milligrams echolesterol.

Ravidza zano: Nekucheka nyama yemombe ine yakanyanya, beefy flavour, bvunza yako yekumba bhucha nezve yakaomeswa-yakura nyama yemombe.

9. Zviyo zvese

Kudya kwakapfuma muzviyo zvakakwana kwakaratidzirwa kudzikisa kukwirira kweropa, huwandu hwecholesterol, uye njodzi yekurohwa, maererano neAHA. Iwe unogona kutsiva kusvika pahafu yehuwandu hwehupfu-hwese hwehupfu neupfu-hwegorosi hupfu mune angangove ese ako aunofarira ekubika mabikirwo. Nezve kuwedzera kwemavara, edza kushandisa 1/4 mukombe weoats akakungurutswa panzvimbo yeupfu-hwese hwehupfu.

Zano renyanzvi: Haudi here kunaka kana kugadzirwa kwegorosi rose? Tarisa zana muzana chena hupfu hwegorosi rose. Iyo yakapfava mukuravira, asi ichine zvikafu zvinovaka muviri.

10. Shuga

Nhungamiro nyowani-ine hutano nhungamiro kubva kuAHA inokurudzira vanhu kuti vasadya zvinopfuura zana (zvevakadzi) kusvika ku150 macalorie (evarume) kubva pashuga yakawedzerwa - izvo zvisingawanzo kuitika mukudya - zuva.

Iwe unogona kutsiva stevia kana erythritol kweinosvika hafu yeshuga mune zvakawanda zvakabikwa zvinhu pasina mutsauko mukugadzirwa kana kuravira. Kugumira kudya kweshuga yakanatswa uye yakagadziridzwa kwakanyanya hazvo. Edza kushandisa zana muzana yemichero yemichero yemichero kutapira sosi nezvinwiwa.

Zano renyanzvi: Yakawanda huwandu hweshuga inogona kuwanikwa muzvinhu senge ketchup, kupfeka saradhi, uye sauces, saka verenga iwo mavara zvakanyatsonaka. Yese teaspoon yakaenzana ne4 magiramu eshuga.

Humwe ruzivo rwemwoyo-hutano

Kudya kune hutano inhanho imwe chete munzira yekuenda kune hutano hutano. Tarisa uone izvi zvinobatsira zvinyorwa zvemamwe matipi makuru eako ticker:

• Zvaunofanira Kuita Mushure meKupona Kwemwoyo Kurwara
• Kurwara Kwemwoyo Zviratidzo Iwe Zvausingafanire Kuregeredza