Izindlela Ezempilo Zokunciphisa Amafutha Emathandeni Wakho Okuthandayo
Ukubhaka ukudla kwakho kuyindlela eyodwa yokusiza ukugcina ama-cholesterol akho namazinga e-triglyceride ekuhloleni ngoba wazi kahle ukuthi wengeza ini ekudleni kwakho. Uma ungakaqapheli, ezinye zezindlela zokupheka zakho ozithandayo zibiza izingxube ezitholakalayo ezingase zenze amazinga akho e-lipid akhuphuke - kanye ne-waistline yakho. Ngenxa yokuthi ulandela ukudla kwe-cholesterol ekunciphiseni, akusho ukuthi awukwazi ukujabulela ukulungiselela - nokudla - izitsha zakho ozithandayo, eziphekwe.
Nazi ezinye izinguquko ezinempilo ongayenza kwisidlo sakho esilandelayo esibhakabhakeni esizokusiza ukuba ugcine amazinga akho e-lipid - nenhliziyo yakho - enempilo.
Sebenzisa u-Whole-Wheat Flour
Iziningi zokupheka zibiza ufulawa wonke, okuhlanjululwa kakhulu. Ufulawa ogcwele ukolweni uyingcosana kodwa uqukethe i- fibre engaphezulu - isithako esaziwayo ukwehlisa amazinga akho e- LDL cholesterol. Kunezinhlobo eziningi zefulawa likakolweni, ngakho-ke uma ufulawa wekolweni ugcwele ukusikeka, ungasebenzisa ezinye izinhlobo zofulawa eziphakeme fiber, njengefulawa lopelisi noma ufulawa we-graham.
Sebenzisa izithelo
Izithelo ngokwemvelo zithandekayo futhi zikhona ukudla okuphezulu-fiber. Kungakhathaliseki ukuthi ubhaka ikhekhe noma ukwenza ukugcwalisa, ukwengeza izithelo kuwo kuzokwenza ukudla kube mnandi, kuyiphunga futhi kwengeze fiber kancane ekudleni kwakho. Vele uqiniseke ukuthi usebenzisa izithelo ezintsha - hhayi okusemathinini noma omisiwe - okungaqhamuka ushukela ocolile nama-calories. Ngakho-ke noma uthanda ama-apula abhakabelisiwe, izithelo ze-citrus, noma amajikijolo amasha, ukwengeza izithelo zakho ozithandayo kuzokwenza izintandokazi zakho ezilandelayo ziphekwe kahle futhi ziphilile.
Cabanga ngeShokoledi elimnyama - ngokulinganisa
Ushokoledi omnyama uphelele kokuqukethwe kwe-antioxidant ngokuqhathaniswa ne-chocolate webisi, okwenza ube ukhetho olunempilo ukwanelisa ukuthanda kwakho kwe-chocolate. Ukwengeza, ezinye izifundo zibonise ukuthi ushokoledi omnyama yi-cholesterol. Ushokoledi omnyama ungasetshenziselwa ukugcoba okuncane kuma-dessert wakho omncintisayo we-fat noma kwezinye izinto eziphekwayo.
Ukuze uthole inzuzo ye-antioxidant kumshokoledi omnyama, qiniseka ukuthi ukhethe ama-chocolates amnyama aqukethe okungenani u-70% i-cocoa noma ngaphezulu.
Izindlela Ezempilo Zokusebenzisa Ushokolethi Omnyama
Nciphisa Izithako Zokutshala
Ubhontshisi nobisi yizona izithako ezisetshenziswa kakhulu lapho ubhaka, kodwa nazo zingaba izithako ezigcwala kakhulu ezitsheni zakho. Kunezindlela ongayishintsha ngazo lezi zithako ezimbili ezitsheni zakho ukuze unciphise okuqukethwe okune-fat nekhalori eresiphi - ngaphandle kokudela ukunambitha.
Ukunciphisa ukwengezwa kwamafutha agcweleyo iresiphi yakho, ungabeka ubisi olunamafutha aphansi noma ubisi obisi lonke. Uma kunokwenzeka, ukunciphisa ukusetshenziswa kwakho kokunciphisa, ngoba lokhu kungabonisa ukungena kwamafutha empahla yakho ebhakiwe.
Kwezinye izimo, amafutha enhliziyo enempilo, njengamafutha omnqumo noma amafutha yemifino, angasetshenziswa ukufaka esikhundleni sebhotela noma i-margarine. Uma le ndlela ingavumelani ne-recipe yakho, ungasebenzisa futhi ibhotela noma igargarini equkethe ama-phytosterol, okuye kwaxhunyaniswa nokunciphisa i-cholesterol ye-LDL. Ngeshwa, lezi zindla ngokuvamile zilula, ngakho-ke kwezinye izimo, lokhu kungase kungabi yindlela yokubhaka. Kulezi zimo, ukunciphisa inani lebhotela noma i-margarine elihlanganisa iresiphi kungasiza ukunciphisa okuqukethwe kwamanoni endle, futhi kusenjalo ukugcina ukuhambisana kokudla okuphekwe okulungiswayo.
Nciphisa ubukhulu bezinxenye
Uma wenza inguqulo enempilo yekhekhe lakho eliyintandokazi noma i-pie, ukusika i-pie noma ikhekhe ibe yizicucu ezincane kungakusiza ukunikezela okumnandi kulokhu ukwelashwa - ngaphandle kokuhamba ngaphezulu.