Ama-blueberries avame ukufakwa njenge "superfood" - futhi ngesizathu esihle. Ama-blueberries agcwele izakhi, njenge-antioxidants, ama- phytosterol , amavithamini, kanye ne-fibre - konke okungakhuthaza inhliziyo enempilo. Futhi ziphansi emafutheni agcwele- okwenza ukuba kube khona ukudla okuphelele uma ubheka ama- cholesterol akho namazinga e- triglyceride . Lezi zeluleko eziphilile zizokubonisa izindlela eziningi ongayifaka ngazo lesi sithelo esinempilo ekudleni kwakho kwe-cholesterol:
Sebenzisa ama-Blueberries eSaladini
Ingabe udinga ukunikeza isaladi lakho iphunga elincane? Uma kunjalo, ukungeza ambalwa ama-blueberries amasha angenza ubuqili. Ama-blueberries angahlanganiswa neminye imifino nezithelo ukunikeza isaladi yakho ukunambitheka okumnandi. Eqinisweni, ungase ukwazi ukusebenzisa isaladi ukugqoka ngokuphelele ngenxa yendvuna ukuthi ama-blueberries anganezela. Vele uqiniseke ukuthi ungeze izithako ezinempilo kwisaladi lakho eligcwele uhlaza okwesibhakabhaka, futhi unciphisa izengezo zakho zokugqoka okusekelwe ukhilimu, ukudla okunamafutha okugcwele, noma ukudla okuthosiwe - konke okungafaka amafutha nama-khalori kwisaladi lakho.
Yenza i-Smoothie ye-Blueberry
I-Smoothies - eyakhiwa kakhulu izithelo, ama-veggies, nesisekelo esinjengeqhwa, ubisi lwe-alimondi, noma i-yogurt ephansi ye-fat - nayo iyinto ephelele yokudla uma ufuna okuthile okusheshayo futhi okunempilo. Ama-blueberries angaba isithako esiyisisekelo kunoma iyiphi ye-smoothies yakho futhi ingahlanganiswa nezinhlobo eziningi zezithelo nemifino ukwenza isiphuzo esinelisayo.
Uma ufaka izithako, qiniseka ukuthi ugwema isilingo sokuqinisa ama-smoothie akho nge-creams esindayo, i-ayisikhilimu, noma ubisi obugcwele, ngoba lokhu kungandisa ukondla kwamafutha akho amaningi.
Ezinye izinkwa ezenziwe ezentengiso ziphakeme kakhulu ushukela ocolile. Ngokwenza izinkwa zakho siqu, wazi kahle uhlobo lwezithako ozifakayo - futhi unethuba lokuphonsa kwezinye izithako ezinobungane nge-cholesterol, njenge- oatmeal , ukolweni lonke, nezithelo.
Ama-blueberries angabuye wanezela ukukunikeza isinkwa esiphundu abayothola abaningi. Vele uqiniseke ukuthi ugwema ukusebenzisa ibhotela noma ukhilimu obuningi phezu kwesinkwa sakho, njengoba lokhu kungeza ama-calories engeziwe namafutha agcwele.
Ama-blueberries ahlukahlukene kakhulu futhi angafakwa kumaqebelengwane, ama-pastries, kanye nokuphatha amaqhwa - konke ongawudla uma ulandela ukudla kokuncipha kwe-cholesterol uma nje usebenzisa izithako ezinempilo. Uma uthengisa lawa ma-dessert, qiniseka ukuthi ufunda amalebula okudla emaphaketheni, ngoba amanye alawa ma-dessert aluhlaza okwesibhakabhaka angaba phezulu emafutheni, i-ushukile elicwengekile noma amanoni agcwele.
Ngaphandle kwalokho, ungenza lezi dessert ekhaya ngezithako ezinempilo ezingeke zikhulise kakhulu amazinga akho e-lipid.
Qala Usuku Lakho Nge-Healthy, I-Blueberry-Egcwalisiwe Ifulefu
Ukudla kwasekuseni yingxenye ebalulekile yosuku lwakho - ngakho kungani ungaqali ngezithako ezinempilo? Ama-blueberries angafakwa ezintandweni zakho zokudla kwasekuseni eziningi zendabuko, kanye nakwabo uma ungenaso isikhathi sokupheka.
- Lapho ulungiselela ukudla kwasekuseni kwakho, kufanele usebenzise ukusabalalisa okunempilo kanye nezinambuzane. Ungasebenzisa ukusabalala okucebile kwe-phytosterol, amajikijolo okugcoba njengokusakazeka okusheshayo, noma ushizi ophansi we-fat cream. Kodwa-ke, ukusebenzisa ama-syrups, ukusabalala kwamafutha okugcwele, kanye nebhotela kungafaka amakholori kwenye indawo yokudla kwasekuseni enobungane nge-cholesterol.