Impilo imfushane kakhulu ukuthi ungabhajwa ekudleni okufanayo okuyisicefe. Kungenzeka ukuthi usujwayele ukudla ukudla okunempilo okumbalwa okulawula amazinga akho e-cholesterol. Kodwa ukudla i-oatmeal ngesidlo sasekuseni, ilayisi nemifino efanayo ngesidlo sasemini, kanye ne-salmon nesinkwa ngesidlo sakusihlwa... akukubi yini ngemva kwesikhathi esithile? Uma ukwazi ngisho nokubamba ngekhanda imenyu yakho yansuku zonke, sekuyisikhathi sokwenza ushintsho emikhubeni yakho yokudla.
Kukhona enye inzuzo enkulu yokushintsha ukudla kwakho ngale ndlela. Uma ukhetha ukudla okuhlukahlukene, wandisa ububanzi bezakhamzimba umzimba wakho ozithola nsuku zonke namasonto onke. Ngakho-ke, hlola le mibono yokudla emisha eyi-10 ezogcina inhliziyo yakho iphilile ngenkathi futhi yanelisa izinzwa zakho zokunambitha.
Ake sizame lezi zinto ezintsha esikhundleni sokudla okuvamile?
Esikhundleni sokudla ovame ukukudla okulungele i-cholesterol yakho, ake sibheke okunye ukudla okunempilo, kodwa okunokunambitheka okuhlukile. Ungathola umbono omuhle kuleli thebula.
| Intandokazi Yakho Yakudala | Zama into entsha (Intandokazi Entsha) | Kungani Kuhle? (Kungani Kuhle) |
|---|---|---|
| Amafutha omnqumo | Amafutha e-Avocado | Njengamafutha omnqumo, acebile ngamafutha anempilo (amafutha agcwele i-monounsaturated). Anciphisa i-cholesterol embi (LDL). |
| Uhlobo lwenhlanzi | Inhlanzi Emhlophe/I-Cod Emnyama | Njenge-salmon, icebile nge-Omega-3. Ilungele kakhulu inhliziyo. |
| Izaqathi | Ama-Parsnip | I-fiber engaphezulu ngo-60% kunezaqathi. Kuhle kakhulu ekukhuliseni i-cholesterol nokuzizwa usuthi. |
| Ibhitela lamantongomane | Ibhotela le-almond | Icebile ngamafutha anempilo, i-calcium kanye ne-magnesium. |
| Ama-Lentils Aluhlaza | Amalentili Amnyama | Icebile ngamaprotheni kanye nefayibha. Iqukethe ama-anthocyanins, angama-antioxidants. |
| Imbewu yeflakisi | Imbewu ye-Hemp | Icebile ngamaprotheni, i-vitamin E, i-iron, i-potassium, ne-magnesium. |
| Itiye Eliluhlaza | Itiye leMatcha | Ine-antioxidant ephezulu kakhulu kunetiye eliluhlaza. |
| Ibhanana | I-Plantain | Icebile ngamavithamini A, C, kanye ne-potassium. Ibalulekile ekusebenzeni kwenhliziyo. |
| I-Pasta Kakolweni Ophelele | Ama-noodle e-Soba | Ngenxa yokuthi yenziwe nge-buckwheat, iqukethe i-fiber kanye ne-antioxidant rutin. |
| I-oatmeal | Ama-Quinoa Flakes | Njenge-oats, ukudla kwasekuseni okuphekwa ngokushesha nokunomsoco. |
Uzisebenzisa kanjani lezi zinto ezintsha zokudla?
Kulungile, manje usunombono wokudla okusha. Manje ake sibone ukuthi singakufaka kanjani lokhu ekudleni kwethu.
Amafutha namabhotela
Amafutha e-Avocado: Lokhu kunokunambitheka okumnandi, okufana nebhotela. Ungakusebenzisa noma kuphi lapho ungasebenzisa khona amafutha omnqumo, njengasezitsheni zesaladi, i-pesto, kanye nemifino yokupheka. Okwenza kube okukhethekile ukuthi, njengamafutha omnqumo, aphezulu kumafutha angenasawoti, uhlobo 'lwamafutha amahle' oluhle enhliziyweni. Kungasiza ukwehlisa i-cholesterol yakho embi (i-LDL cholesterol) futhi kusize ukulawula umfutho wegazi. Kucebile futhi nge -vitamin E , esiza ekunciphiseni ukuvuvukala emzimbeni.
Ibhotela le-almond: Leli limnandi kancane kunebhotela lamantongomane. Lihle kakhulu uma lifakwa esinkweni, lifakwe ku-oatmeal, noma lifakwe ku-smoothie. Qiniseka nje ukuthi ukhetha uhlobo oluqukethe ama-alimondi kuphela njengesithako.
Imifino, Imbewu kanye Nezinhlamvu
Ama-Parsnip: Lawa ayimifino emndenini we-carrot. Anencasa emnandi kancane uma ephekiwe. Anganqunywa abe yi-gravies, amasobho, kanye nezitshulu. Noma angagaywa bese edliwa. Acebile nge- fiber , esiza ukwehlisa i-cholesterol futhi akugcine usuthi isikhathi eside.
Ama-Black Lentils: Anencasa ehlukile kune-lentils yethu evamile. Amnandi ukuwafaka kumasaladi nasesobho ngoba awaqhekeki ngemva kokupheka. Acebile ngamaprotheni kanye ne-fiber .
Imbewu ye-Hemp: Lezi zinokunambitheka okumnandi kwamantongomane. Zingafafazwa phezu kweyogathi, amasaladi, kanye nephalishi. Izipuni ezintathu ziqukethe cishe amagremu ayi-10 eprotheyini . Zicebile futhi nge- magnesium , okunciphisa ingozi yesifo senhliziyo.
Ama-Quinoa Flakes: Uma ukhathele ukudla ama-oats nsuku zonke, yenza i-quinoa porridge ekuseni. Ishesha ukuphekwa njenge-oats. Faka inkomishi eyodwa kwezintathu zama-quinoa flakes kanye ne-cinnamon encane enkomishini yamanzi bese uvuselela kuze kube yilapho iqine. Faka amantongomane nembewu oyithandayo.
Iziphuzo Nokunye
Itiye leMatcha: Lokhu kwenziwa ngokugaya iqabunga letiye lonke. Ngakho-ke, liqukethe cishe izikhathi ezingu-137 ze-antioxidant `(EGCG)`` kunetiye eliluhlaza elivamile. Lawa ma-antioxidants `(catechins)`` athuthukisa amazinga omfutho wegazi kanye ne-cholesterol. Ungayiphuza ngokuyipheka ngamanzi ashisayo, uyifake ku-smoothie, noma uyisebenzisele ukwenza i-ayisikhilimu.
Ama-Plantain: Lawa makhudlwana kancane futhi anesitashi kunebhanana elivamile esilidlayo. Kungcono adliwe ephekiwe kunokuba aluhlaza. Alungele ukuqina kwe-gravies, enezela kuma-curry, e-grill, nase-frying. Uma evuthiwe ngokuphelele (lapho isikhumba siphenduka sibe mnyama), amnandi futhi angafakwa kuma-smoothies nama-pancake. I-PotassiumNgenxa yokuthi iningi, ibaluleke kakhulu ekusebenzeni kwemisipha yenhliziyo.
Ama-Soba Noodles: Lawa enziwe nge-buckwheat, okusanhlamvu okungenagluten. Kodwa-ke, amanye ama-soba noodles aqukethe ufulawa kakolweni, ngakho funda ilebula uma une-allergy ku-gluten. Angasetshenziswa njenganoma iyiphi enye i-pasta, ngemva kokubilisa nokugeza ngamanzi abandayo.
Into ebaluleke kakhulu ukukhuluma nodokotela wakho njalo ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho, ikakhulukazi uma unezinye izimo zezokwelapha ezifana nesifo sikashukela noma umfutho wegazi ophakeme.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okwehlisa i-cholesterol akudingeki kube ukudla okuyisicefe nokuyisicefe. Kunezindlela eziningi ezimnandi nezihlukahlukene.
- Ngokuzama izinto ezintsha ezifana namafutha e-avocado, ibhotela le-almond, amalentili amnyama, kanye ne-quinoa esikhundleni sokudla okuvamile, uzothola izakhamzimba ezahlukahlukene.
- Ukudla okuhlukahlukene kuvimbela isithukuthezi futhi kwenza kube lula ukugcina ukudla okunempilo isikhathi eside.
- Kubaluleke kakhulu ukubonisana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezibalulekile ekudleni kwakho, ikakhulukazi uma unezinye izimo zezokwelapha.
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