I-cholesterol yingxaki kubantu abaninzi. Ingakumbi i-cholesterol 'embi' egazini, oko kukuthi, i-LDL cholesterol (LDL Cholesterol) . Kodwa ubusazi na ukuba ungayilawula le meko kakhulu ngotshintsho oluncinci kwindlela opheka ngayo ukutya kwakho kwemihla ngemihla? Namhlanje siza kuthetha ngala macebiso ali-12 alula anokwenza into elungileyo entliziyweni yakho ngelixa usitya kamnandi. La macebiso kulula kakhulu ukuwafaka kubomi bakho bemihla ngemihla.
1. Sebenzisa iinkozo ezipheleleyo endaweni yerayisi emhlophe nesonka.
Ngaba kufuneka sitshintshe irayisi emhlophe nesonka esimhlophe esisitya yonke imihla? Xa upheka irayisi, khetha into efana nerayisi emdaka okanye irayisi ebomvu eluhlaza . Ukuba utya isonka, khetha isonka esenziwe ngesonka sekurakkan okanye umgubo we-atta. Oku kutya kuqulethe uhlobo lwefayibha enyibilikayo . Ezi zinceda kakhulu ekunciphiseni i-cholesterol. Ii-oats kunye nerhasi nazo zilungile, zityebile kwifayibha. Ingaba kuya kuba mnandi kangakanani ukuba ungenza i-oatmeal kwisidlo sakusasa?
2. Iioyile ezisempilweni entliziyweni endaweni yebhotolo nemargarine
Masiyeke umkhwa wokusebenzisa ibhotolo eninzi, imajarini, okanye ioyile xa upheka. Xa uqhotsa imifuno, ungasebenzisa into efana neoyile yomnquma okanye ioyile yecanola. Kodwa khumbula, nokuba ezi ziioyile ezilungileyo, kufuneka usebenzise ezincinci kakhulu . Ukuba ungawugqiba umsebenzi ngetispuni enye okanye ezimbini, kwanele. Ukuba usebenzisa ioyile yekhokhonathi, yehlisa ukuqhotsa nzulu kangangoko unako.
Kubalulekile: Oku akuthethi ukuba ufanele uwasuse ngokupheleleyo amafutha ekutyeni kwakho. Kuthetha ukuba kufuneka usebenzise iioyile ezisempilweni endaweni yebhotolo, imajarini, kunye neoyile efudunyezwayo, equlethe amafutha agcweleyo angaphiliyo kunye namafutha e-trans .
3. Ukuba utya inyama, khetha inyama enamafutha amancinci.
Ukuba ungumntu othanda inyama, lumka kancinci xa uthenga inyama evenkileni. Khetha inyama enqunqiweyo enamafutha amancinci . Ukuba uthenga inyama yenkomo, inyama enqunqiweyo efana ne-sirloin kunye ne-round ilungile, kwaye ukuba uthenga inyama yehagu, inyama enqunqiweyo efana ne-tenderloin ilungile. Kwinkukhu, ibele lelona lilungileyo. Ngaphambi kokuba uyipheke inyama, nqumla amafutha amhlophe abonakalayo . Olu tshintsho luncinci lunokunciphisa kakhulu inani lamafutha angafunekiyo angena emzimbeni wakho.
Imikhwa emihle nemibi - ngokulula
Jonga eli nqaku ukuze ufumane ingcaciso engaphezulu ngento esisandula ukuthetha ngayo.
| Uhlobo lokutya | Ukhetho olufanelekileyo (khetha ezi) | Izinto ekufuneka zincitshiswe (ziphephe ezi) |
|---|---|---|
| Iinkozo | Irayisi emdaka, iilentile ezibomvu, ii-oats, ibhali, iitships | Irayisi emhlophe, isonka esimhlophe, iinoodles |
| Iintlobo zeeoyile | Ioyile yomnquma, ioyile yecanola (ngexabiso elincinci) | Ibhotolo, imajarini, ioyile yesundu, ukuqhotsa nzulu |
| Iiproteni | Inkukhu engenalusu, intlanzi, iitships, ii-peas, iilentile, iimbotyi eziluhlaza | Iisoseji, iibhola zenyama, inyama enamafutha, inkukhu enesikhumba |
| Ukutya kobisi | Ubisi olungenamafutha, iyogathi enamafutha aphantsi | Ubisi olupheleleyo olunekhrimu, itshizi, i-ayisikhrimu |
4. Ngaba kufuneka sizame ukutshintsha indlela esipheka ngayo?
Ukuqhotsa nzulu yeyona nto ibangela i-cholesterol ephezulu. Ngoko ke masitshintshe iindlela zethu zokupheka kancinci.
- Bhaka: Zama ukubhaka izinto ezifana nentlanzi kunye nenkukhu.
- I-Grill: Xa u-grill inyama, amafutha akuyo ayanyibilika aze athontsize. Kulungile oko.
- Ukupheka ngomphunga: Ukupheka ngomphunga yeyona ndlela ilungileyo yokupheka izinto ezifana nemifuno neentlanzi.
- Ukurosta: Ukurosta izinto ezifana nemifuno nenyama e-oven kuzenza zibe mnandi ngaphandle kwemfuneko yokongezwa kweoyile.
5. Susa ulusu kwinkukhu.
Le yinto elula kakhulu.Ngaphambi kokuba upheke inkukhu, qiniseka ukuba uyisusa ngokupheleleyo ulusu. Ulusu luqulethe uninzi lwamafutha enkukhu. Ukuba ucinga ukuba inyama iya koma xa iphekiwe ngaphandle kwesikhumba, yigalele ngewayini encinci, ijusi yelamuni, okanye igalikhi kunye nesosi yejinja.
6. Susa ioyile kumhluzi.
Emva kokwenza i-meat curry okanye into efana ne-gravy eyenziwe ngobisi, yiyeke ibile kancinci. Uza kubona umaleko weoyile udada phezulu. Yisuse kancinci ngecephe. Ngale ndlela unganciphisa inani leoyile engeyomfuneko ephelela ekutyeni.
7. Masizigcine kude nezikhupha zamaqanda okwethutyana.
Amaqanda ngumthombo olungileyo weproteni. Nangona kunjalo, i-cholesterol eqandeni iphantse ibe yiyonke kwi-yolk . Ngoko ke, ukuba unengxaki ye-cholesterol, kungcono ukutya amaqanda amhlophe kuphela. Ukuba wenza i-omelet, sebenzisa amaqanda amhlophe kuphela avela kumaqanda amabini endaweni yeqanda elinye elipheleleyo.
8. Sebenzisa iziqhamo endaweni yeoyile xa ubhaka.
Ukuba ungumntu opheka iikeyiki kunye neemuffins ekhaya, eli licebiso elihle. Endaweni yokongeza ioyile okanye ibhotolo kumxube wakho wekeyiki, zama ukongeza inani elilinganayo leebhanana ezicoliweyo . Okanye ungasebenzisa isosi yeapile okanye ithanga elicoliweyo. Incasa ayitshintshi, kwaye umgangatho uya kuba ngcono nangakumbi.
9. Ubisi olunamafutha aphantsi
Sonke siyawuthanda ubisi, iyogathi, kunye netshizi. Kodwa xa ukhetha ezi, khetha ezo zibhalwe 'amafutha aphantsi' okanye 'angenamafutha.' Sebenzisa ubisi olunamafutha aphantsi endaweni yobisi olupheleleyo. Olu tshintsho luncinci lunokwenza umahluko omkhulu kumanqanaba akho e-cholesterol.
10. Yongeza amantongomane ekutyeni kwakho
Akunyanzelekanga ukuba utye inyama okanye intlanzi ukuze ufumane iproteni. Iitshickpeas, ii-peas, iimbotyi eziluhlaza, i-soy, kunye neelentile , ezifumaneka kwilizwe lethu, zisempilweni kakhulu kwintliziyo, zineeproteni ezininzi, kwaye zilungile ekunciphiseni i-cholesterol. Yongeza into efana nale kwisidlo sakho esiphambili endaweni yenyama ubuncinci iintsuku ezimbini ngeveki.
11. Masenze utshintsho kwizitya zenyama
Ukuba kunzima ukuyeka ukutya inyama ebomvu ngokupheleleyo, zama ukutshintsha indlela oyilungisa ngayo. Umzekelo, xa usenza iibhola zenyama, yongeza ii-oats eziphekiweyo endaweni yee-breadcrumbs kunye nenyama. Oku kuya kwandisa izondlo kwaye kunciphise umngcipheko we-cholesterol.
12. Pheka iveki kwangaphambili
Njengoko iveki iqala, zinike ixesha lokuphumla ngosuku lwakho upheke irayisi yebran, iitshizi, kunye neembotyi eziluhlaza uze uzifake efrijini. Emva koko, xa ufika ekhaya uvela emsebenzini ngeentsuku zeveki kwaye kufuneka wenze isidlo esikhawulezileyo, ungazifaka ngokukhawuleza ezi zinto kwisaladi okanye kwisuphu. Oku kulula kakhulu kubomi obuxakekileyo kunye notyalo-mali oluhle kwimpilo yakho.
Ukulandela la macebiso kungabonakala kunzima kancinci ekuqaleni. Kodwa njengoko uqhubeka ufaka le mikhwa ebomini bakho, uya kufumanisa ukuba iya kukunceda ukulawula amanqanaba akho e-cholesterol kwaye ugcine intliziyo yakho isempilweni. Ukuba ufuna ukwazi okungakumbi ngale nto, ungalibali ukucela ingcebiso kugqirha wakho.
Umyalezo Wokuya Ekhaya
- Ukuze wehlise i-cholesterol 'embi' (LDL), kubaluleke kakhulu ukutshintsha indlela opheka ngayo.
- Kuphephe ukuqhotsa nzulu kwaye sebenzisa iindlela ezifana nokubhaka, ukugrila, okanye ukufutha ngomphunga.
- Sebenzisa iioyile ezisempilweni (ngomlinganiselo omncinci) ezifana neoyile yomnquma endaweni yebhotolo kunye nemargarine.
- Khetha iinkozo ezipheleleyo ezifana nerayisi emdaka, i-oats, kunye ne-buckwheat endaweni yesonka esimhlophe kunye nerayisi emhlophe.
- Ukuba utya inyama, khetha inyama etyebileyo, susa amafutha abonakalayo kunye nolusu, uze uyipheke.
- Yitya iimbotyi ezifana neetships, iilentils, kunye neembotyi eziluhlaza endaweni yenyama ubuncinane iintsuku ezimbalwa ngeveki.
- Ukuba unenkxalabo malunga namanqanaba e-cholesterol yakho okanye indlela otya ngayo, thetha nogqirha wakho rhoqo.
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