Ukudla kwaseKorea kuyinambitheka, kuyiphunga futhi kugcwele kakhulu-okugcwele ukudla okunempilo okwenza kube ukudla okuhle okuzokwenza uma uzama ukubuka amazinga wakho we-cholesterol . Lezi zitsha ngokuvamile ziqukethe ukusetshenziswa okubanzi kwemifino, izithelo nezinye izithako zokugcoba isitsha, njengegalikhi, ama-scallions, i-pepper kanye ne-ginger.
Ukwengeza, ngoba izwe livela enhlonhlweni, izinhlobo eziningi zezinhlanzi nazo ziningi kakhulu ekudleni kwaseKorea.
Naphezu kokudla okuningi okwenziwe yi-cholesterol okufakiwe kulokhu okudla, kukhona ukudla okunye okumelwe ukwehlisele uma uzama ukugcina amazinga akho e-lipid ngaphakathi kwezinga elihle. Lesi sihloko sizokunikeza imihlahlandlela enempilo okufanele ulandele uma ufuna ukudla izitsha zaseKorea ekudleni kwe-cholesterol ekunciphiseni.
AmaSaladi
Ama-saladi ngokuvamile aphilile, kodwa ezinye izithako zingase zengeze amafutha engeziwe esitsheni sakho. Ama-salad aseKorea ajwayelekile ahlola izithako ezinhlobonhlobo ezihlanganisa ama-veggies, okusanhlamvu okugcwele , inhlanzi, nezithelo. Ezimweni eziningi, ukugqoka isaladi akusetshenziselwa ama-saladi ngenxa ye-flavour etholakalayo kakade. Nokho, amanye ama-saladi angasebenzisa isisekelo se-yogurt njengokuhlobisa. Ukuze ugweme ukwethulwa kweshukela engeziwe nangokweshukela elicwengekile ekudleni kwakho, ungafaka esikhundleni se-yogurt ephansi ye-yogurt.
I-Soups nama-Stews
Iziphuzo zaseKorea nezinhlayiya ziphilile, eziqukethe izinhlobo eziningi ze-chogterolol-friendly veggies nezinongo.
Iisobho eziningi nazo zihlotshwe ngegalikhi kanye nama-scallions for ukunambitheka. Ezinye izobho zingase ziqukathe ingulube noma inyama ebomvu, okungafaka amafutha kwezinye izithako zakho ezibucayi. Ilayisi nama-noodle nawo asetshenziselwa izobho eziningi nezitshalo. Uma ufuna ukukhulisa i-fiber yakho yokudla, sebenzisa wonke okusanhlamvu noma ukolweni wekolweni kanye nelayisi.
Okungekho
Ukupheka yaseKorea kusebenzisa ukusetshenziswa kokudla okuhlukahlukene ukuze wenze izinto ezihlangene, kanti ezinye izinhlangothi zikhulu ngokwanele ukuba zibe inkambo enkulu. Ezinye zalezi zinto zingase ziphekwe ebhotela, ngakho-ke uma ubukela amafutha akho, qiniseka ukuthi ibhotela lisetshenziswa kancane, uma lingagwenywa ngokuphelele. Ukwengeza, ukukhethwa noma uketshezi kuyindlela evamile ukuthi ukudla okunye-ikakhulukazi imifino-kungalungiswa. Njengoba inani elikhulu likasawoti lingasetshenziswa kule nqubo, kufanele futhi ugweme ukudla ukudla okuningi okufakwe emanzini anosawoti noma okusawoti uma ulandela ukudla okuphansi kwe-sodium.
Inkambo Eyinhloko
Izifundo eziyinhloko zaseKorea zihluke kakhulu futhi ziqukethe noma yikuphi uhlobo lweprotheyini noma uthanda inyama ethile noma unesithakazelo esitsheni semifino. Amaprotheni atholakalayo kulezi zifundo eziyinhloko ahlanganisa izinhlanzi, inkukhu, ingulube, inyama yenkomo, ne-tofu. Nakuba unezinketho eziningi, kunezinye izingozi okufanele uzigweme uma ubheka ukunciphisa amafutha akho nekhalori ekudleni okuyinhloko:
- Uma ubheka i-cholesterol yakho, qinisekisa ukufaka iphrotheni ephilile ekudleni kwakho, okuzofaka izinkukhu, inhlanzi, nemikhiqizo ye-soy. Ingulube kanye nenkomo yenyuka kancane ngamafutha agcwele. Nakuba zingabalwa njengengxenye yokudla okunempilo, kufanele uqiniseke ukuthi ususa noma yiziphi izingcezu ezibonakalayo zamafutha kusukela ekunqunywe kwenyama ngaphambi kokuba uzidle.
- Amanye ama-sauces akhonza ngeklasi eliyinhloko angalungiswa ngebhotela, engasengeza amafutha ekudleni kwakho. Uma uzama ukubukela amafutha akho, ungacela ukuthi lezi zinsikazi zihanjiswe ohlangothini, esikhundleni senkambo enkulu.
- Kumele futhi uqaphele mayelana nendlela enye yokudla eklasini eliyinhloko elungiselelwe. Ukudla okuningi kuvame ukugoba, ukukhishwa kancane, ukukhwabanisa noma ukugcoba. Noma kunjalo, kukhona ukudla okumbalwa eklasini eliyinhloko elingase lithosiwe. Njengoba ukudla okuthosiwe kungathatha futhi amafutha agcwele futhi ngezinye izikhathi amafutha e-trans ekudleni kwakho, kufanele ugweme ukudla lezi izinhlobo zokudla uma ubheka i-cholesterol yakho.