I-calcium egcwele, imikhiqizo yobisi ibe yisidalwa esikhulu ekudleni okunokulinganisela okuningi. Ngeshwa, imikhiqizo yobisi ingaba phezulu emafutheni agcwele , angakhuphula amazinga akho e-cholesterol uma udla okuningi ekudleni kwakho. Ngenhlanhla, uma ufisa ukufaka imikhiqizo yobisi ekudleni kwakho - noma nje ukunambitheka kwabo - kunezindlela zokwenza lokho ngaphandle kokuletha amafutha engeziwe esitsheni.
Uma ulandela ukudla ukuze unciphise i-cholesterol yakho, lawa macebiso aphilile azokusiza ukuba ujabulele ukunambitheka kwemikhiqizo yobisi ekudleni kwakho ngaphandle kokwandisa kakhulu i-cholesterol yakho namazinga e-triglyceride:
Shintsha isikhamo esincane sokudla nge-low-fat yogurt
Ukhilimu omuncu uvame ukusetshenziselwa ukwengeza ukondla kokudla okuningi futhi ungasetshenziswa njengendwangu yokudla izitsha nezinhlangothi eziyinhloko, njengezobho, amazambane abhakiwe, nenhlanzi. Ngenxa yokuthi ukhilimu omuncu ungangeza amafutha engeziwe ekudleni kwakho, okunye kungaba ukufaka esikhundleni salokhu ngesinye isiphuzo esincane emafutheni. I-yogurt ephansi-fat iyindlela engcono kakhulu engakwazi ukwengeza ukhilimu oyifunayo ekudleni kwakho ngaphandle kokufaka amafutha athile okwenziwa ukhilimu omuncu. Uma ubheka ukuthungwa okunamandla ukuphakamisa ukudla kwakho, ungasebenzisa i-yogurt ephansi yamafutha e-Greek yogurt, futhi iphinde ibe ngamafutha uma kuqhathaniswa nosawoti omuncu.
Esikhundleni seButter, sebenzisa izipande ze-Phytosterol-Based Based
I-Butter kanye ne-margarine ngokuvamile isetshenziselwa ukusakazeka kwezingxobo, izinkwa, nama-crackers, kodwa lezi, nazo, zingeza amafutha engeziwe ekudleni kwakho kwansuku zonke.
Ngokususa lezi zisakazo ngokusabalala okusekelwe ku-phytosterol, ungakwazi ukunquma amafutha angeziwe ekudleni kwakho. Ukwengeza, lokhu kusiza ukwethula ama- phytosterol (ama-heart-healthy compounds) ekudleni kwakho. Lezi zinsalela zincane kakhulu kunobhotela negargarini, kodwa nokho nambitha okumnandi. Noma yikuphi ukusabalala okuqukethe ama-phytosterol kuzosho lokhu ekubhaleni kwephakheji.
Shintshela Emikhiqizo Yekwama-Cream kuya Emikhiqizo Esekelwe Amafutha
Uma ubheka ukuzama kokunye kokudla okulungiselelayo, okufana nokugqoka kanye ne-toppings, ungase uthathe ukushintsha isithako ucela ibhotela, ukhilimu noma umkhiqizo wobisi ogcwele ngokugcwele emafutheni okupheka. Amanye amafutha okupheka, njengamafutha omnqumo nemifino, angaphansi kwamafutha agcwele futhi aphezulu emafutheni angenalutho, okubhekwa njengophilile enhliziyweni yakho. Uma ukhetha le ndlela, kuzodingeka uhlole inani elifanele lamafutha ongene ukuze uthole ukuvumelana kwakho okufisa. Kodwa umphumela wokugcina kuwufanele umzamo: inani eliphansi lamanoni agcweleyo angena ekudleni kwakho.
Shintshela kwezinye izindlela ezingezansi
Enye indlela ongayifaka ngayo imikhiqizo yobisi ekudleni kwakho kwe-cholesterol ekunciphiseni ukushintshela kuma-fat-fat counter of umkhiqizo wakho owomculo oyintandokazi. Ngokuvamile yonke imikhiqizo yobisi, kuhlanganise ubisi, i-yogurt, i-creams nezinhlobo ezihlukahlukene zezinyosi , zinezinye izindlela ezinamafutha aphansi futhi okwenza lokhu kuguqulwe kunganciphisa amafutha eningi nokudla kwe-cholesterol. Uma ukhetha le mikhiqizo, kubalulekile ukwazi umehluko phakathi kokubhaliswa okuvamile emikhiqizweni yobisi engaphansi kwamanoni - ikakhulukazi imigomo engu-2%, i-1%, engeyona fat, futhi i-skim.
Cabanga ngezinye izindlela zobisi
Uma ufuna kakhulu ukunciphisa inani lamafutha kusuka ekudleni okuphansi kwamafutha, kodwa ujabulele ukuvumelana nokuvuthwa kwemikhiqizo yobisi, ungase uthande ukucubungula ukusebenzisa okunye uketshezi. Lokhu kudla, ngokuyinhloko okwenziwe nge-soy neminye imikhiqizo, akuqukethe izithako zangempela zobisi. Kodwa-ke, lezi zokudla zinokuvumelana okufanayo okungafaka ukwakheka kwisidlo sakho. Kunezinhlobo eziningi zezindlela zobisi ezitholakalayo - ezifana nobisi lwe-almond, ubisi lwe-soy, amaprotheni we-soy, kanye ne-tahini - engangenezwa cishe nganoma iyiphi into yokudla ngemiphumela enhle.
Imithombo:
U-Whitney E noRolfes SR. Ukuqonda Ukudla. Umagazini we-13. I-Cenage Publishing 2013.