Amathiphu okuguqula isidlo sasekuseni izintandokazi ekudleni kwe-Cholesterol-Ukunciphisa
Ukudla kwasekuseni yilokudla okubaluleke kakhulu kosuku futhi kungabeka ithoni ngokudla nezinye izifiso zakho. Uma ulandela ukudla kokuncipha kwe-cholesterol , ukukhetha ukudla okunempilo kwasekuseni kungaba nzima nakancane ekuqaleni. Ngezinye izikhathi, ukudla okunjalo kungakuholela ekuphendukeleni izintandokazi zokuzama nezokuqiniso, njenge-bagel no-cream ushizi noma i-bacon namaqanda.
Kodwa ukuqala usuku lwakho ngesidlo sasekuseni esinempilo, kungasiza ukugcina amazinga akho e-cholesterol ngaphakathi kwebanga elihle. Kungaphinde kuvimbele ukufisa ukudla okungenampilo kamuva ngosuku. Ake sibheke amathiphu ambalwa okuqinisekisa ukudla kwasekuseni kwasekuseni kugcina inhliziyo yakho iphilile futhi ukudla kwakho kunelisekile.
Ubisi kanye noCereal
Lokhu kwasekuseni okulula ukukwenza kuyindlela enhle yokugcina isikhathi. Noma kunjalo, kungase futhi kwengeze amafutha kanye noshukela ekudleni kwakho ekuqaleni kosuku, okuzophakamisa i-lipids yakho. Ukuze uvimbele lokhu, cabanga ukwenza ezinye izinguquko ezinempilo nezengezo esitsheni sakho sekuseni se-cereal.
- Hlola ilebula lokudla. Ngesikhathi esilandelayo lapho uthola khona ukudla okuthandayo, bheka ilebula lokudla. I-cereal ekahle kumele ibe neshukela namafutha aphansi. Uma okusanhlamvu kwakho kuphezulu noma kokubili kwalezi zithako, ungase ucabange ukwenza ukushintshwa koketshezi olunempilo. Ngesikhathi ukhona, bheka futhi okuqukethwe kwefayibha. I-fibre e-soluble ingahlehlisa phansi amazinga akho e- LDL ama- cholesterol. Kungabuye kwandise ukuzwakalisa (umuzwa "ogcwele") futhi ekugcineni wenze leli bhabhula elikhanyayo ligcwalise ngokugcwele.
- Sebenzisa ubisi olunamafutha aphansi. Ukushintshanisa nobisi oluphansi noma obusika kungasiza ukusika amafutha engeziwe. Ukwengeza, cabanga ukusebenzisa i-soymilk kunokuba ubisi lwezinkomo ku-cereal yakho.
- Yenza ukunambitheka okufakelwayo. Ezinye okusanhlamvu zengeza ama-flavour okufakwayo, njenge-berry noma ushokoledi. Ngenye indlela, cabangela isithombo se-plain bese wengeza ama-flavorings akho. Lokhu kungasiza ukusika amafutha noshukela ngenkathi usungula ukudla okunempilo ekudleni kwakho. Uma ufuna ukunambitheka okumnandi, zama ama-strawberry amasha noma ama-blueberries. Uma ufisa isipuni esincane, cabanga ngokungeza isinamoni (ithobisa kahle).
- Shintsha. I-cereal akuyona yedwa isidlo sasekuseni esisheshayo esitsheni. Kunezinto eziningi zokudla ezingaba njengokugcwala nokuphilisa inhliziyo yakho. I-oatmeal evuthayo iyindlela engcono kakhulu, ikakhulukazi ngosuku olubandayo.
Amapancake Ngamabhodlela Nesiraphu
I-Pancakes iyinqubo yokudla kwasekuseni okumnandi engase ifake amafutha noshukela ekudleni kwakho. Ukushintsha ezinye izithako kule ntandokazi yendabuko kungenza ibhulakufesi ephakeme-khalori ibe yinto enempilo enempilo.
- Engeza i-fibre kuma-pancake akho. Ukwengeza ama-oatmeal noma amanye okusanhlamvu konke ku-pancake batter yakho ingangeza i-fiber nokuningi kuma-pancake ngaphandle kokufaka amakholori amaningi kakhulu.
- Gcoba ibhotela nesiraphu. Lezi zithako ezimbili zinekhono elikhulu lokufaka amafutha noshukela kuze kube sekudleni kwakho kwasekuseni. Ukushintshela ezingxenyeni ezinempilo kungafaka konke ukunambitheka ngaphandle kokwandisa amazinga akho e-cholesterol. Engeza ambalwa amajikijolo amasha noma ama-cherry noma afinyelele i-dollop ye-yogurt engavamile, engeyona fat.
- Yenza isipele. Ukwengeza isinamoni, ukondla, i-ginger, ithanga, noma ezinye izinongo ku-pancake batter yakho ingathuthukisa i-flavour ye-pancake enye.
Ama-Bagels no-Cream Cheese
Uma ulungele kahle, i-bagels ingaba ibhulakufesi enempilo enempilo, elula . Kodwa-ke, ukungeza izithako ezingalungile kungenza i-bagel elinekhalori-ejulile futhi ingase ibhubhise ukudla kwe-cholesterol ekunciphiseni kwakho.
Uma ama-bagels kungukudla okuzokudla kwasekuseni, cabanga ukwenza izinguquko ezimbalwa ze-cholesterol.
- Khetha ama-bagel aphezulu. Ukukhetha amabelethi aphelele okusanhlamvu noma ukolweni wonke kukhona ukukhetha okunempilo kunezinye izinhlobo ze-bagel.
- Engeza kuphela ama-toppings enempilo. I-Cream ushizi yi-bagel evamile esakazekayo, kepha ingafaka amaphuzu kumafutha uma ingasetshenzisiwe kancane. Khetha esikhundleni sokusabalalisa okungamafutha aphansi. Uma ubheka ukushintsha izinto, cabanga ukwenza ukusakazeka kwakho ngokwengeza izithelo eziqoshiwe, i-saumon, i-chives noma i-yogurt ephansi yamafutha. Zonke lezi zizofaka ukunambitheka ngaphandle kwamafutha amaningi kakhulu.
- Yishintshe ngokudla okunye. Ukuthola ukhathala kancane kokudla i-bagels nsuku zonke? Zama i-muffin esikhundleni. Uma ulungele kahle, ama-muffin nawo anikeza okunye okunomsoco, okuphezulu kwe-fibre kuma-bagels. Uma ufuna imibono, kunezindlela eziningi zokupheka ezinamafutha aphansi, asebenzisa ama-oatmeal, izithelo nezinongo.
Bacon namaqanda
Uma ucabanga ngesidlo sasekuseni esikhulu, i-bacon namaqanda ngokuvamile kuvame imenyu. Kodwa-ke, lezi zithako ezimbili zingafaka futhi amafutha amaningi ne-cholesterol ekudleni kwakho kwe-cholesterol. Izinguquko ezimbalwa ezilula zingenza lesi sidlo sasekuseni sizithande impilo encane.
- Amaqanda. Amaqanda aqukethe amaprotheni amaningi nezinye izakhi kodwa nazo ziphakeme kakhulu kwe-cholesterol - iningi lazo liqukethe i-yolk. Uma ubheka ukusika okuqukethwe kwe-cholesterol, zama ukukhipha i-isikhupha kusuka kumhlophe weqanda ngesikhathi ulungiselela. Uma iresiphi yakho idinga amaqanda angaphezu kweyodwa, ungase ukwazi ukusebenzisa iqanda elilodwa kanye nomhlophe kusuka kwelinye iqanda. Ukwengeza, ungasebenzisa i-egg substitute, engeke ibe negalelo le-cholesterol. Ungakhohlwa ukubuka ezinye izithako ozifaka kumaqanda akho, noma. Ushizi, ubisi lonke, nebhotela konke kwengeza amafutha engeziwe.
- I-Bacon. Esikhundleni sokusebenzisa i-bacon ehlanganisiwe njalo, zama i-turkey bacon noma i-bacon yaseCanada. Zombili lezi mikhiqizo ziqukethe amanoni angaphansi kakhulu kunama-fat-counter counterpart. Ukwengeza, ungayiphatha ngokuphelele le-bacon ngezinhlanzi zezinhlanzi eziphekwe nge-ovini.
Jabulela Ukuphila Okunempilo (futhi Okungekho Ukuzidla)
Ngalolu lwazi olunempilo, ungakwazi ukujabulela ukudla kwasekuseni okuthandayo futhi ugcine amazinga akho e-cholesterol ephilile. Ngisho noma ulandela ukudla kokuncipha kwe-cholesterol, ukudla kwasekuseni kwakho kungaba nokuhlukahluka okuningi futhi ngeke kube kubi. Zithokozise futhi ubone lapho izinqumo zokudla kwasekuseni ezinhle zikuthatha khona.