Zonke ukudla zihlinzeka ngemizimba yethu ngamandla, kodwa okuthiwa "ama-superfoods" anezindlela ezingeziwe zokusiza ekuvikeleni izifo. Nazi ezinye ze-superfoods eziphezulu ukuchofoza i-cholesterol, kanye namathiphu wokuthi ungawafaka kanjani ekudleni kwakho.
Oatmeal
Isizathu Sokuba I-Superfood: Ama-ole we- Whole aqukethe i-cholesterol-ehlisa i -fibre e-soluble . Ucwaningo lubonisa ukuthi abantu abane-cholesterol ephakeme (ngaphezu kuka 200 mg / dl) abadla isitsha esisodwa se-oatmeal nsuku zonke banciphisa i-cholesterol yabo isilinganiso se-8% kuya kuma-23%.
Ithiphu Yokudla: Awudingi ukuthembela ezinhlobonhlobo zokupheka ukuze uthole i-oatmeal enomsoco kakhulu. Kukhona manje okuningi okuningi okukhona okusanhlamvu okutholakala esitolo sakho sendawo yokudla. Qinisekisa ukuthi ubheka ama-oats ogcwele okusanhlamvu njengesiyingi sokuqala.
Ithiphu Yokulungiselela: Fafaza i-oatmeal yakho nge 1/2 isipuni sesinamoni ukwenzela ukwandiswa kokudla okunomsoco njengoba i-sinamoni ivela ekunciphiseni amazinga we-glucose wegazi futhi inganciphisa ukuvuvukala kwesifo.
Imifino (Ubhontshisi, Ama-Lentils, nama- Chickpeas )
Isizathu Sokuba Ziyi-Superfoods: Imifino iyimithombo emihle kakhulu ye-fiber futhi isebenza njengengxenye enkulu yokudla inyama ezitsheni eziningi.
Ithiphu Yokudla : Uma uthanda ubhontshisi obunqotjhe namagqabha, kodwa ungathandi i-sodium eyengeziwe (noma isidingo sokunciphisa i-sodium, ngodokotela wakho), unganciphisa kalula inani lomunyu nje ngokuwageza okuqukethwe ngaphakathi kwe-strainer ngaphansi kwamanzi asebenzayo .
Ithiphu Yokulungiselela: ubhontshisi, i-lentils, kanye ne-legumes kuyindlela enhle yokwengeza i-fibre kunoma yisiphi isidlo futhi uhlanganise ngokuthakazelisayo kumasobho, ama-stews, nama-saladi.
Ungangezela i-1/4 isipuni i-paprika ne-cayenne ukuze i-hummus (umhlabathi we-chickpeas) ibhonasi ye-nutrient zest.
Ukwatapheya
Isizathu Sokuba I-Superfood: Ungavumeli ukuthi amagremu alinganiselwa ku-avocado ayesabe. Amanoni atholakala ku-avocado amaningi "amahle" amafutha. Ucwaningo lubonisa ukuthi ukusetshenziswa kwe-avocado ejwayelekile kungasiza ukwehlisa i-cholesterol yakho yonke nokwandisa i-HDL ("okuhle" cholesterol).
Ithiphu Yokudla: "Ingabe kufanele ngithenge i-avocado evuthiwe noma engavuthi?" Ihlukahluka kuye ngokuthi uhlobo. Ama-avocade ase-Hass noma ase-Argentina: Bheka wonke ama-avocados amnyama, aqine phezulu. Lezi kufanele zisetshenziswe ngemuva nje kokuthenga. Uma i-avocado isivele isithambile futhi inika ingcindezi, cishe iyobe iphelile ngesikhathi ulungiselela isidlo sakho.
I-Floridian / Fuerte Avocados: Kungcono ukuthenga i-avocado eqinile ongayithola, futhi ulinde izinsuku ezimbalwa ukuze zivuthwe ngaphambi kokusebenzisa. Uma usheshe ukuvuthwa i-avocado ungayifaka esikhwameni sephepha endaweni yokushisa ekamelweni ukusheshisa inqubo.
Ithiphu Yokulungiselela: i- guemamole eyakhelwe ngaphakathi iyasiza kakhulu kunoma yisiphi isidlo.
Uhlobo lwenhlanzi
Okwenza kube yi-Superfood: I- Salmon iyimithombo emihle kakhulu yamafutha omega-3, uhlobo lwamafutha amahle okukholelwa ukuthi kuthuthukisa i-cholesterol nokuthi abaningi baseMelika abakutholi ngokwanele.
Zasendle Noma Zalinywa? Kokubili i-salmon yasendle neyomlimi iqukethe inani elithile le-omega-3 enempilo. Abacwaningi bokudla okunomsoco ukuthi izinzuzo zokudla i-saumon zasendle noma ezilimale, ziqhamuka noma yikuphi ukufaka ingozi yokuhlambalaza i-mercury noma i-PCB yempilo yenhliziyo.
Ithiphu Yokulungiselela: Pheka izingxenye ezimbili ze-salmon ukuze udle ukudla, bese ugcine isigamu phezulu ngaphezulu kwesaladi esimnandi sesidlo sasemini esilandelayo.
Hlola amaswidi omuncu nama-alimondi atsiwe ngenhla yokumnandi.
Ama-Walnuts
Okwenza Kuyinto Superfood: Walnuts aqukethe omega-3 fatty acids.
Ithiphu Yokudla: Qinisekisa ukuthi ubheka ama-walnuts aluhlaza, kunama-mix mix nut, njengoba angaba ne-sodium ephakeme.
Ithiphu Yokulungiselela: Ama-Walnuts angafudumala kalula uma ebhakawa (ama-350 degrees, 8 amaminithi), ama-microwave (ama-5 emaminithi aphakeme phezulu), noma i-skillet ephekwe (imizuzu emi-3 ukuya kwemihlanu ekushiseni okuphezulu okuphakathi kwe-coated light of olive oil). Kungakhathaliseki ukuthi iyiphi indlela oyikhethile, qiniseka ukuhlola futhi uvuselele njalo.
Imithombo:
I-Andon M. I-Oatmeal-Cholesterol Ukuxhumana: Iminyaka eyi-10 kamuva. I-American Journal of Lifestyle Medicine, Umq. 2, No. 1, 51-57. 2008.
I-Lopez LLedesma R, u-Frati Munari AC, uHernandez Dominguez BC, et al. I-Monounsaturated fatty acid (i-avocado) yokudla okucebile nge-hypercholesterolemia emnene. I-Archives of Research Medical. Ubusika; 27 (4): 519-23 1996.