I-cholesterol iyinkinga kubantu abaningi. Ikakhulukazi i-cholesterol 'embi' egazini, okungukuthi, i-LDL cholesterol (LDL Cholesterol) . Kodwa bewazi ukuthi ungalawula lesi simo ngezinga elikhulu ngezinguquko ezincane endleleni opheka ngayo ukudla kwakho kwansuku zonke? Namuhla sizoxoxa ngalawa macebiso ayi-12 alula angenza okuthile okuhle enhliziyweni yakho ngenkathi udla kamnandi. Lawa kulula kakhulu ukuwanezela empilweni yakho yansuku zonke.
1. Sebenzisa okusanhlamvu okuphelele esikhundleni selayisi elimhlophe nesinkwa.
Ingabe kufanele sishintshe ilayisi elimhlophe nesinkwa esimhlophe esisidla nsuku zonke? Uma upheka ilayisi, khetha into efana nelayisi elinsundu noma ilayisi elibomvu eliluhlaza . Uma udla isinkwa, khetha isinkwa esenziwe ngesinkwa se-kurakkan noma ufulawa we-atta. Lokhu kudla kuqukethe uhlobo lwe -fiber encibilikayo . Lokhu kusiza kakhulu ekwehliseni i-cholesterol. Ama-oats nebhali nakho ukudla okuhle, okucebile nge-fiber. Kungaba kuhle kangakanani uma ungenza i-oatmeal yesidlo sasekuseni?
2. Amafutha anempilo enhliziyweni esikhundleni sebhotela ne-margarine
Masiyeke umkhuba wokusebenzisa ibhotela eliningi, imajarini, noma uwoyela lapho upheka. Uma uthosa imifino, ungasebenzisa into efana namafutha omnqumo noma uwoyela we-canola. Kodwa khumbula, ngisho nalawa amafutha amahle, kufanele usebenzise amancane kakhulu . Uma ungakwazi ukuqeda umsebenzi ngethisipuni elilodwa noma amabili, lokho kwanele. Uma usebenzisa uwoyela kakhukhunathi, yehlisa ukuthosa okujulile ngangokunokwenzeka.
Okubalulekile: Lokhu akusho ukuthi kufanele ususe amafutha ngokuphelele ekudleni kwakho. Kusho ukuthi kufanele usebenzise amafutha anempilo esikhundleni sebhotela, i-margarine, namafutha afudunyezwa kabusha, aqukethe amafutha agcwele angenampilo kanye namafutha e-trans .
3. Uma udla inyama, khetha inyama enamafutha amancane.
Uma ungumuntu odla inyama, qaphela kancane lapho uthenga inyama esitolo. Khetha izingcezu zenyama ezingenamafutha amaningi . Uma uthenga inyama yenkomo, izingcezu ezifana ne-sirloin kanye ne-round zilungile, futhi uma uthenga ingulube, izingcezu ezifana ne-tenderloin zilungile. Enkukhu, isifuba yisona esingcono kakhulu. Ngaphambi kokupheka inyama, nquma amafutha amhlophe abonakalayo . Lolu shintsho oluncane lunganciphisa kakhulu inani lamafutha angadingekile angena emzimbeni wakho.
Imikhuba emihle nemibi - kalula
Bheka leli nothi ukuze uthole incazelo eyengeziwe ngalokho esisanda kukhuluma ngakho.
| Uhlobo lokudla | Ukukhetha okuhle (khetha lokhu) | Izinto okufanele uzinciphise (zigweme lezi) |
|---|---|---|
| Okusanhlamvu | Ilayisi elinsundu, amalenti abomvu, ama-oats, ibhali, ubhontshisi | Ilayisi elimhlophe, isinkwa esimhlophe, ama-noodle |
| Izinhlobo zamafutha | Amafutha omnqumo, amafutha e-canola (ngobuningi obuncane) | Ibhotela, imajarini, uwoyela wesundu, ukuthosa kakhulu |
| Amaprotheni | Inkukhu engenasikhumba, inhlanzi, ubhontshisi, uphizi, amalentili, ubhontshisi oluhlaza | Amasoseji, ama-meatball, inyama enamafutha, inkukhu enesikhumba |
| Ukudla kobisi | Ubisi olungenamafutha, i-yogurt enamafutha aphansi | Ubisi olugcwele ukhilimu, ushizi, i-ayisikhilimu |
4. Ingabe kufanele sizame ukushintsha indlela esipheka ngayo?
Ukuthosa kakhulu kuyimbangela eyinhloko ye-cholesterol ephezulu. Ngakho-ke ake sishintshe izindlela zethu zokupheka kancane.
- Bhaka: Zama ukubhaka izinto ezifana nenhlanzi nenkukhu.
- I-Grill: Uma u-grill inyama, amafutha akuyo ayancibilika futhi aconse. Kuhle lokho.
- Ukupheka ngomusi: Ukupheka ngomusi izinto ezifana nemifino nenhlanzi kuyindlela enempilo yokuzipheka.
- Ukuthosa: Ukuthosa izinto ezifana nemifino nenyama kuhhavini kuzenza zibe mnandi ngaphandle kwesidingo samafutha engeziwe.
5. Susa isikhumba enkukhu.
Lokhu kuyinto elula kakhulu.Ngaphambi kokupheka inkukhu, qiniseka ukuthi uyisusa ngokuphelele isikhumba. Isikhumba siqukethe iningi lamafutha enkukhu. Uma ucabanga ukuthi inyama izokoma uma iphekiwe ngaphandle kwesikhumba, yithele ngewayini elincane, ujusi kalamula, noma isosi kagalikhi nejinja.
6. Susa amafutha emhluzeni.
Ngemva kokwenza i-meat curry noma into efana ne-gravy eyenziwe ngobisi, yiyeke ibile kancane. Uzobona ungqimba lwamafutha luntanta phezulu. Yisuse kancane ngesipuni. Ngale ndlela unganciphisa inani lamafutha angadingekile agcina esekudleni.
7. Masihlale kude nezikhupha zamaqanda isikhashana.
Amaqanda angumthombo omuhle wamaprotheni. Kodwa-ke, i-cholesterol eqandeni cishe itholakala ngokuphelele eqandeni . Ngakho-ke, uma unenkinga ye-cholesterol, kungcono ukudla amaqanda amhlophe kuphela. Uma wenza i-omelet, sebenzisa amaqanda amhlophe kuphela avela emaqandeni amabili esikhundleni seqanda elilodwa eliphelele.
8. Sebenzisa izithelo esikhundleni samafutha uma ubhaka.
Uma ungumuntu opheka amakhekhe nama-muffin ekhaya, leli yicebiso elihle kakhulu. Esikhundleni sokwengeza uwoyela noma ibhotela engxubeni yakho yekhekhe, zama ukwengeza inani elilinganayo likabhanana ocoliwe . Noma ungasebenzisa i-applesauce noma ithanga elicoliwe. Ukunambitheka ngeke kushintshe, futhi ikhwalithi izoba ngcono nakakhulu.
9. Ubisi olunamafutha aphansi
Sonke siyawuthanda ubisi, iyogathi, noshizi. Kodwa uma ukhetha lokhu, khetha lezo ezibhalwe ukuthi 'amafutha aphansi' noma 'azinamafutha.' Sebenzisa ubisi olunamafutha aphansi esikhundleni sobisi olukhilimu ogcwele. Lolu shintsho oluncane lungenza umehluko omkhulu emazingeni akho e-cholesterol.
10. Faka amantongomane ekudleni kwakho
Akudingeki udle inyama noma inhlanzi ukuze uthole amaprotheni. Ubhontshisi, uphizi, ubhontshisi oluhlaza, isoya, kanye ne-lentile , ezitholakala ezweni lethu, zinempilo kakhulu enhliziyweni, zinophrotheni eningi, futhi zilungele ukwehlisa i-cholesterol. Faka into efana nale ekudleni kwakho okuyinhloko esikhundleni senyama okungenani izinsuku ezimbili ngesonto.
11. Ake senze ushintsho ezitsheni zenyama
Uma kunzima ukuyeka ukudla inyama ebomvu ngokuphelele, zama ukushintsha indlela oyilungisa ngayo. Isibonelo, uma wenza ama-meatball, engeza ama-oats aphekiwe esikhundleni sama-breadcrumbs enyama. Lokhu kuzokwandisa ukudla okunomsoco futhi kunciphise ingozi ye-cholesterol.
12. Pheka isonto kusenesikhathi
Njengoba isonto liqala, zinike isikhathi osukwini lwakho lokuphumula upheke irayisi le-bran, ama-chickpeas, nobhontshisi obuluhlaza bese ukubeka esiqandisini. Ngemuva kwalokho, uma ufika ekhaya uvela emsebenzini phakathi nesonto futhi udinga ukwenza ukudla okusheshayo, ungakufaka ngokushesha lokhu kusaladi noma isobho. Lokhu kuyindlela enhle yokuphila okumatasa kanye nokutshalwa kwezimali okuhle empilweni yakho.
Ukulandela lawa macebiso kungase kubonakale kunzima ekuqaleni. Kodwa njengoba uqhubeka nokufaka le mikhuba empilweni yakho, uzothola ukuthi izokusiza ukulawula amazinga akho e-cholesterol futhi ugcine inhliziyo yakho iphilile. Uma ufuna ukwazi okwengeziwe ngalokhu, ungakhohlwa ukucela iseluleko kudokotela wakho.
Umlayezo Wokuya Nawe Ekhaya
- Ukuze wehlise i-cholesterol 'embi' (LDL), kubaluleke kakhulu ukushintsha indlela opheka ngayo.
- Gwema ukuthosa kakhulu futhi sebenzisa izindlela ezinjengokubhaka, ukugrila, noma ukuphekela ngomusi.
- Sebenzisa amafutha anempilo (ngenani elincane) njengamafutha omnqumo esikhundleni sebhotela ne-margarine.
- Khetha okusanhlamvu okuphelele njengelayisi elinsundu, i-oats, kanye ne-buckwheat esikhundleni sesinkwa esimhlophe nelayisi elimhlophe.
- Uma udla inyama, khetha amaqatha angenamafutha, susa amafutha abonakalayo kanye nesikhumba, bese upheka.
- Yidla ubhontshisi ofana noshizi, ubhontshisi oluhlaza, nobhontshisi oluhlaza esikhundleni senyama okungenani izinsuku ezimbalwa ngesonto.
- Uma ukhathazekile ngamazinga akho e-cholesterol noma ukudla okudlayo, khuluma nodokotela wakho njalo.
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