Isobho yisidlo esiphundu esingasetshenziswa cishe noma yisiphi isenzakalo. Ibuye iguquke kakhulu-ingadliwa njenge-appetizer elula noma njengesidlo-esinyene, isidlo esikhulu. Nakuba izithako eziningi zifanelekela njengezondlo ezimnandi kwesobho, ezinye zalezi zithako akuzona ezinhle ukufaka uma ulandela ukudla kokuncipha kwe-cholesterol.
Ukwazi ukuthi yiziphi izithako ezingakwengeza amafutha agcwele, ushukela, nama-khalori esobho sakho angenza umehluko phakathi kwesidlo se-cholesterol esinobungane futhi esingathinta kakhulu amazinga wakho we-cholesterol - nenhliziyo ye-heart.
Uma wenza isobho sakho esilandelayo, zama ezinye zalezi zeluleko ezinempilo zesobho ezizogcina amazinga wakho we-cholesterol ne-triglyceride ephilile:
Faka phakathi imifino
Imifino iyinhlanganisela edingekayo kunoma yisiphi isobho enempilo. Ngokufaka izinhlobo eziningi zemifino, uhlanganisa izakhi ezengeziwe - nesinambitheka. Ukwengeza i-veggies kwisobho sakho futhi kunezela izithako ezinempilo ezifana ne- fiber kanye nama- phytosterol ekudleni kwakho, kokubili okungasiza ekunciphiseni amazinga akho e- LDL ama- cholesterol. Ngokuvamile noma yimiphi imifino ingasetshenziselwa ukwengeza ukunambitheka okuneziwe kanye nezondlo ku isobho sakho, kungakhathaliseki ukuthi kufaka izintandokazi zonyaka ezifana ne-ithanga, i-zucchini, nommbila, noma izinhlayiya ezikhona njalo njengeziqathe, isilimo esidliwayo esinamagatsha anamanzi, i-pepper kanye no-utamatisi.
Nciphisa Izidlo Zakho
Nakuba inyama iyisithako esivame ukungezwa ezinosweni eziningi, ingaba njengomthombo wamanoni engeziwe okudla okudlayo - okungazandisa amazinga akho e-cholesterol.
Uma ubheka i-cholesterol yakho, kufanele unciphise inani lamanoni amafutha odla nsuku zonke. Kunezindlela eziningi ongangezela amaprotheni kwisobho sakho, ngaphandle kokungeza amafutha amaningi noma ama-khalori:
- Ukudla esikhundleni senyama - Esikhundleni sokusebenzisa inyama, sebenzisa inyama ehlukile. Lokhu kudla yimikhiqizo engakwazi ukwengeza ukwenziwa kwenyama kwisobho sakho, ngaphandle kokungeza amakholori amaningi namafutha. I-Tofu kanye ne-soya ingenza ezinye izindlela ezinhle kakhulu ekudleni inyama yesobho sakho se-fat-fat, enezela amaprotheni engeziwe ukuze uthole ukudla okujabulisayo.
- Sebenzisa izinkukhu esikhundleni sokudla inyama - Ukusebenzisa ukusikeka okunenkukhu kwezinkukhu kunganikeza iphrotheni eyengeziwe kwi-soup yakho, ngaphandle kokwengeza amanoni amaningi njengamanye ukusika kwenyama. Uma ukhetha izinkukhu, khetha ukusikeka okumanzi, njengesikhumba senkukhu noma se-turkey.
- Sebenzisa inhlanzi kunokuba inyama - Nakuba ingacatshangwa njalo njengenyama kanye nezinkukhu, izinhlanzi zingabuye zenezelwe izobho. Ezinye izinhlanzi, njenge-salmon ne-tuna, ziqukethe amafutha omuhle okuthiwa i-omega-3 - okungakusiza ekunciphiseni i-triglycerides yakho.
- Engeza ubhontshisi - Ukudla okugcwala, ubhontshisi ngezinye izikhathi kunganakwa emasobho. Noma kunjalo, lesi sithako esinempilo sinamapayipi ashubile kanye namaphrotheni nezinye izakhi. Amabhontshisi e-Garbanzo, ubhontshisi bezinso, ubhontshisi obusenyakatho ... konke lokhu kubhontshisi - nokuningi - kungakha isobho eligculisayo ngaphandle kokungeza amafutha.
- Ukunqunywa kwesilwane semvu ebomvu - uma iresiphi yakho idinga inyama, futhi unesifiso sayo, khetha ukusikeka okumanzi futhi udle ngokulinganisela. Ukwengeza, kufanele uhlole inyama ngaphambi kokuyilungiselela isobho sakho, futhi uqede noma yimaphi amafutha avelayo.
Engeza izinhlamvu ze-Heart-Healthy
Ufuna ukwengeza inqwaba yesobho? Uma kunjalo, ukhethe okusanhlamvu okucebile okunezintambo ukuze wengeze esobho sakho. Amabele onke anganezela amavithamini namafiber engeziwe.
Izinketho azipheli futhi zingabandakanya ibhali, ilayisi eligcwele, i-quinoa, ne-wheatberry. Kodwa-ke, kufanele unciphise ukusetshenziswa kwakho kwezinhlamvu ezihlungiwe, ezingenayo i-fibre eningi njengabahlobo babo bonke okusanhlamvu.
Buka umhluzi wakho
Nakuba umhluzi wakho uyisisekelo sopho, ungaphinda unikeze amakholori namafutha angadingeki. Unezinketho ezimbili zomhluzi wakho wesobho: usebenzisa ama-broth athengwe esitolo noma uzenze owakho.
Uma ukhethe ukuthenga umhluzi esitolo, qiniseka ukuthi uhlola amalebula okudla ngekhalori, ushukela, kanye nokuqukethwe kwamafutha. Okufanelekile, zonke lezi kufanele zibe ngaphansi. Ukwengeza, hlola okuqukethwe kwakho kwe-sodium.
Nakuba i-sodium ingathinti amazinga akho e-cholesterol, ingaba negalelo ekucindezelweni kwegazi eliphezulu uma udla ezinye ukudla okunekasawoti, futhi.
Uma ukhethe ukwenza ngokwakho, kunezindlela eziningi ongakwenza lokhu. Izithombo zemifino nezokukhukhuka ezinkukhu zingaba izithako ezinomsoco ezinosini eziningi - futhi azifakanga amafutha.
Lapho ulungiselela ama-broths akho, qinisekisa ukuthi uvala noma yikuphi amanoni okweqile. Ungenza futhi umhluzi ophethwe inyama ohlanjululwa ngamanzi amaningi, uvumela ezinye izithako ukuthi zinikeze ukunambitheka okwengeziwe. Nciphisa noma uqede ngokuphelele ibhotela kanye nama-creams, okungakhuphula okuqukethwe okunamafutha okwesobho.
Ezinye izengezo
I-soups ibuye ibe nezinye izithako ezongezwe njengendlela yokugcoba noma isobho ngokwayo, ukuboleka ukunambitheka okwengeziwe kwisitsha. Ezinye zalezi zengezo zingabuye zibe umthombo wamakhalori namafutha angadingeki. Nazi ezinye zezindlela zokusebenzisa lezi zithako, ngaphandle kokubeka i-dent enkulu emizamweni yakho yokulawula i-cholesterol:
- Izinongo - Abaningi bakhohlwa umnikelo obalulekile ukuthi izinongo zingenza isidlo. Ngaphandle kokungeza ama-calories amaningi, izinongo zingathuthukisa ukunambitheka kwezitsha eziningi. I-turmeric, i-basil, i-rosemary, ne-ginger yizibonelo ezimbalwa zezinongo ezingakwazi ukugcoba isobho. Ufuna ukwengeza ukushisa okuncane? Hlanganisa emaphepheni amancane e-cayenne noma e-paprika. Khumbula, i-spice encane inganikeza ukunambitheka okuningi.
- Ushizi - Ngokuvame ukufafaza phezulu, lesi sithako esihlwabusayo singangeza amakholori engeziwe ekudleni kwakho. Uma ufuna ukungeza ushizi, bheka izinguqulo eziphansi zamafutha wezinyosi zakho ozithandayo.
- Abakwa-Crackers - Lokhu kudla kungangeza ukuqhuma okungaphezulu, kanye nama-khalori engeziwe. Uma uthanda ama-crumbled crackers esobho sakho, hamba uhlamvu oluphelele noma abapheki be-high-fiber. Ukwengeza, ukuba nalezi zinkampani ezihlangothini - esikhundleni se-isobho - zingaqinisekisa ukuthi awuhambanga ngaphezu kwama-khalori. Ukwengeza okusanhlamvu okuphelele ku isobho sakho, njengekoroliki noma ibhali, kungabuye kwengeze ukuthungwa kwe-chewier - kanye ne-fibre ngaphezulu.
Ukubuka ukudla kwakho kwamafutha akusho ukugqoka ukunambitheka. Njengoba ungabona, kunezinketho eziningi zokudala isobho eliphelele elikwazi ukunambitha kakhulu - nokunciphisa ukukhathazeka kwakho kwe-cholesterol.