Peyala
Oleic acid yomwe ili mu chipatso ichi, yomwe ili ndi mafuta ambiri "abwino", imapangitsa kuti cholesterol ikhale yabwino. Panthawi imodzimodziyo, potaziyamu ndi folic acid amachepetsa chiopsezo cha sitiroko ndi matenda a mtima. Ma avocados ndi abwino kwa zakudya zopatsa thanzi. Dulani avocado ndikuwaza ndi mchere wa m'nyanja kuti mukhale chakudya chabwino chamadzulo. Ma cubes a avocado amatha kuwonjezeredwa ku coleslaw yokhala ndi calcium.
blueberries
Kodi munayamba mwadzifunsapo kuti chifukwa chiyani mabulosi apamwambawa ali ndi mtundu wabuluu wozama kwambiri? Zomwe zimayambitsa matendawa ndi flavonoids, antioxidants zomwe zimamenyana ndi zowonongeka zomwe zimayambitsa matenda a mtima, khansa, osteoporosis, ndi matenda a Alzheimer's. Mabulosi abuluu amatha kununkhira chakudya cham'mawa pongowaponya mu yogurt ya soya kapena oatmeal. Chosangalatsa chapadera ndikudya mabulosi abuluu omwe angotengedwa kumene kuchokera mudengu. Nthawi zina kuwonjezera mabulosi abulu ku ma muffins ndi zikondamoyo ndi njira imodzi yopezera zakudya zopatsa thanzi, koma njira yathanzi komanso yokoma ndikupangira mabulosi abuluu popsicles!
Adyo
Chotchinjiriza chitetezo chamthupichi chili ndi maubwino ena osachepera awiri. Garlic ali ndi zinthu zambiri za sulfure zomwe zimathandiza kupewa matenda opatsirana, matenda a mtima, komanso kuonjezera mafuta a kolesterolini. Phindu lina la thanzi la adyo ndi kukoma kwake kowawa. Kulimbana ndi adyo kumakhala kothandiza polimbana ndi mabakiteriya, matendawa adzasungidwa pambali, makamaka ngati adyo yaiwisi idyedwa. Kwa iwo omwe sanakonzekere kutafuna cloves yaiwisi, mukhoza kuwonjezera adyo odulidwa ku marinades ndi sauces, soups ndi saladi.
nyemba
Akuluakulu ndi achinyamata omwe amadya nyemba amakhala ndi mwayi wokhala ndi chiuno chachikulu ndi 23 peresenti poyerekeza ndi anthu omwe samadya nyemba, choncho sungani mankhwala amatsengawa! Fiber yosungunuka imathandizira kagayidwe kachakudya ndikusunga cholesterol. Potaziyamu imathandizira kuchepetsa kuthamanga kwa magazi, pomwe folic acid imathandizira thanzi la mtima. Bean puree atha kugwiritsidwa ntchito kupanga zokometsera mu supu. Nyemba zakuda zochepa zimawoneka bwino mu saladi. Nyemba zimayenda bwino ndi nyemba zina komanso mpunga.
Mbatata yabwino
Ngati mumaganiza kuti mbatata ndi anthu a m'banja la nightshade, munaganiza zolakwika. Masamba athanzi odabwitsawa ali ndi zambiri zofanana ndi kaloti. Mtundu wonyezimira wa lalanje wa mbatata ndi chifukwa cha kuchuluka kwake kwa beta-carotene, yomwe imadziwika kuti imalimbikitsa thanzi la khungu, maso, ndi mtima. Mbatata ndi gawo labwino kwambiri lazakudya zochokera ku mbewu nthawi iliyonse pachaka. Ikhoza kutumikiridwa ngati puree pamodzi ndi tofu kapena mphodza.
Walnuts
Ngati mukuyang'ana zakudya zokhala ndi alpha-linoleic acid, polyunsaturated mafuta acid kuti mtima wanu ukhale wathanzi komanso kuti ubongo wanu uzigwira ntchito bwino, walnuts ndiye kubetcha kwanu kopambana. Walnuts ndi abwino kwambiri potengera kuchuluka kwa mafuta a asidi ndipo ndi osavuta kuphatikiza muzakudya zanu zatsiku ndi tsiku. Akhoza kuwonjezeredwa ku yogurts ya soya kapena chimanga pa nthawi ya chakudya cham'mawa, kapena kuphikidwa ndi kusakaniza ndi saladi yatsopano ya masamba pa nthawi ya nkhomaliro. Ngati kukoma kwa walnuts kukuwoneka kuti sikukusangalatsani, yesetsani kuzigwiritsa ntchito popanga zokometsera za parmesan, kumene kukoma kwa mtedza kumaphimbidwa ndi zosakaniza zina ndi zokometsera. Iyi ndi njira yotsimikizika yopezera ma omega-3 ofunikira komanso mbale yokoma yazakudya zambiri. Liz Miller, 2014