Ubomi bufutshane kakhulu ukuba unganamathela kukutya okufanayo okukruqulayo. Usenokuba sele uqhele ukutya ukutya okunempilo okunentliziyo ukuze ulawule amanqanaba akho e-cholesterol. Kodwa ukutya i-oatmeal ngesidlo sakusasa, irayisi enemifuno efanayo ngesidlo sasemini, kunye nesalmon nesonka ngesidlo sangokuhlwa... ayibi yinto ekruqulayo emva kwexesha elithile? Ukuba unokukhumbula imenyu yakho yemihla ngemihla, lixesha lokwenza utshintsho kwindlela otya ngayo.
Kukho enye inzuzo enkulu yokutshintsha ukutya kwakho ngale ndlela. Xa ukhetha iintlobo ngeentlobo zokutya, wandisa uluhlu lwezondlo umzimba wakho ozifumanayo imihla ngemihla nangeveki. Ngoko ke, jonga ezi ngcinga zintsha ezilishumi zokutya eziya kugcina intliziyo yakho isempilweni ngelixa zikwanelisa neencasa zakho.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Masizame ezi zinto zintsha endaweni yokutya okuqhelekileyo?
Endaweni yokutya okuqhelekileyo okulungele i-cholesterol yakho, makhe sijonge ukutya okunempilo, kodwa okunencasa eyahlukileyo. Ungafumana umbono olungileyo kule theyibhile.
| Okuthandayo Kwakudala | Zama into entsha Ethandwayo) | Kutheni ilungile? (Kutheni ilungile?) |
|---|---|---|
| I-oyile ye-olivu | Ioyile yeAvocado | Njengeoyile yomnquma, ityebile kumafutha asempilweni (amafutha angenamafutha amaninzi). Inciphisa i-cholesterol embi (LDL). |
| Islamoni | Intlanzi yeSablefish/Intlanzi yeCod emnyama | Njengesalmon, ityebile kwi-Omega-3. Ilungele kakhulu intliziyo. |
| Iikherothi | Iiparsnips | Ifayibha engaphezulu ngama-60% kuneekherothi. Ilungele i-cholesterol kwaye iziva igcwele. |
| Ipeanut butter | Ibhotolo ye-almond | Ityebile kumafutha asempilweni, i-calcium kunye ne-magnesium. |
| Iilentile eziluhlaza | Iilentile ezimnyama | Ityebile kwiproteni kunye nefayibha. Iqulethe ii-anthocyanins, eziyi-antioxidants. |
| Imbewu yeflakisi | Imbewu yeHemp | Ityebile kwiproteni, ivithamin E, isinyithi, ipotassium, kunye nemagnesium. |
| Iti eluhlaza | Iti yeMatcha | Iphezulu kakhulu kwii-antioxidants kuneti eluhlaza. |
| Ibhanana | I-Plantain | Ityebile kwiivithamini A, C, kunye nepotassium. Ibalulekile ekusebenzeni kwentliziyo. |
| Ipasta yengqolowa epheleleyo | IiNoodle zeSoba | Ngenxa yokuba yenziwe nge-buckwheat, inefayibha kunye ne-antioxidant rutin. |
| I-oatmeal | Iiflakes zeQuinoa | Njenge-oats, kukutya kwasekuseni okuphekwa ngokukhawuleza nokunesondlo. |
Uzisebenzisa njani ezi zinto zintsha zokutya?
Kulungile, ngoku unombono wokutya okutsha. Ngoku makhe sibone indlela yokukufaka oku kwizidlo zethu.
Iioyile kunye namabhotolo
Ioyile yeAvocado: Le inencasa emnandi nenebhotolo. Ungayisebenzisa naphi na apho ungasebenzisa khona ioyile yomnquma, njengakwiidressing zesaladi, ipesto, kunye nemifuno yokupheka. Okwenza ibe yekhethekileyo kukuba, njengeoyile yomnquma, inamafutha amaninzi angagayiwayo, uhlobo 'lwamafutha alungileyo' alungele intliziyo. Inokunceda ukunciphisa i-cholesterol yakho embi (i-LDL cholesterol) kwaye incede ukulawula uxinzelelo lwegazi. Ikwatyebile kwi -vitamin E , enceda ekunciphiseni ukudumba emzimbeni.
Ibhotolo ye-almond: Le imnandi kancinci kunebhotolo yamandongomane. Imnandi kakhulu xa isasazwa kwisonka, ifakwe kwi-oatmeal, okanye yongezwe kwi-smoothie. Qiniseka ukuba ukhetha uhlobo olune-almond kuphela njengesithako.
Imifuno, Imbewu kunye neenkozo
Iiparsnip: Ezi zimifuno ezikusapho lweekaroti. Zinencasa emnandi kancinci xa ziphekiwe. Zinganqunyulwa zibe ziigravies, iisuphu, kunye nezityu. Okanye zingaroswa zityiwe. Zityebile kwifayibha , enceda ekunciphiseni i-cholesterol kwaye ikugcine ugcwele ixesha elide.
IiBlack Lentils: Zinencasa eyahlukileyo kuneelentile zethu eziqhelekileyo. Zilungile xa zongezwa kwiisaladi nakwiisuphu kuba aziqhekeki emva kokupheka. Zityebile kwiproteni kunye nefayibha .
Imbewu yeHemp: Ezi zinencasa emnandi yamandongomane. Zingafafazwa phezu kweyogathi, iisaladi kunye neparridge. Iipunipoyi ezi-3 ziqulethe malunga ne- 10 grams yeproteni . Zityebile kwi -magnesium , nto leyo enciphisa umngcipheko wesifo sentliziyo.
IiQuinoa Flakes: Ukuba udiniwe kukutya ii-oats yonke imihla, yenza iporridge yequinoa kusasa. Ikhawuleza ukuphekwa njenge-oats. Yongeza i-1/3 yekomityi yee-quinoa flakes kunye nentwana yesinamoni kwikomityi yamanzi uze uxube ide ibe nkulu. Faka amandongomane kunye nembewu oyithandayo.
Iziselo kunye nezinye
Iti yeMatcha: Le yenziwa ngokugaya igqabi leti lilonke. Ngenxa yoko, iqulethe malunga ne-137 ye-antioxidant (EGCG) engaphezulu kuneti eluhlaza eqhelekileyo. Ezi antioxidants (catechins) ziphucula uxinzelelo lwegazi kunye namanqanaba e-cholesterol. Ungayisela ngokuyipheka ngamanzi ashushu, uyifake kwi-smoothie, okanye uyisebenzisele ukwenza i-ayisikhrim.
Iiplantain: Ezi zinkulu kancinci kwaye zinostashi kuneebhanana eziqhelekileyo esizityayo. Zingcono ukuzitya ziphekiwe kunokuba ziluhlaza. Zilungele ukwenza i-gravies ibe nkulu, zongeze kwi-curry, kwi-grill, nakwi-frying. Xa zivuthiwe ngokupheleleyo (xa ulusu luba mnyama), zimnandi kwaye zingongezwa kwi-smoothies nakwii-pancake. I-PotassiumNgenxa yokuba ininzi, ibaluleke kakhulu ekusebenzeni kwemisipha yentliziyo.
IiSoba Noodles: Ezi zenziwe nge-buckwheat, ingqolowa engenagluten. Nangona kunjalo, ezinye ii-soba noodles zinomgubo wengqolowa, ngoko funda ilebheli ukuba une-allergy kwi-gluten. Zingasetyenziswa njengayo nayiphi na enye ipasta, emva kokubilisa nokuhlambulula ngamanzi abandayo.
Eyona nto ibalulekileyo kukuthetha nogqirha wakho rhoqo ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, ingakumbi ukuba unezinye izifo ezifana nesifo seswekile okanye uxinzelelo lwegazi oluphezulu.
Umyalezo Wokuya Ekhaya
- Ukutya okwehlisa i-cholesterol akufuneki kube kukutya okukruqulayo nokungakhathaliyo. Kukho iindlela ezininzi ezimnandi nezahlukeneyo.
- Ngokuzama izinto ezintsha ezifana neoyile yeavokhado, ibhotolo yealmond, iilentili ezimnyama, kunye nequinoa endaweni yokutya okuqhelekileyo, uya kufumana izondlo ezahlukeneyo.
- Ukutya okwahlukeneyo kuthintela ukukruquka kwaye kwenza kube lula ukugcina ukutya okunempilo ixesha elide.
- Kubaluleke kakhulu ukubonisana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, ingakumbi ukuba unezinye iingxaki zempilo.
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