Zonke ukutya zihlinzeka ngemizimba yethu ngamandla, kodwa oko kuthiwa "ama-superfoods" banako ukuxhaswa nezifo. Nazi ezinye zokutya eziphezulu eziphezulu zokunciphisa i-cholesterol, kunye neengcebiso malunga nendlela yokuzifaka ekudleni kwakho.
Oatmeal
Kutheni liyi-Superfood: I-oats yeenkozo zonke ziqukethe i-cholesterol-iyancipha i- fiber . Izifundo zibonisa ukuba abantu abane-cholesterol ephezulu (abangaphezu kwama-200 mg / dl) abadla esinye isitya se-oatmeal nsuku zonke bashiya i-cholesterol yabo ephakathi kwe-8% ukuya kwi-23%.
Iphulo lokutya: Awusayi kuphinda uncike kwiintlobo zokupheka okucothayo ukuze ufumane i-oatmeal enomsoco. Kukho ngoku ezininzi iinkozo ezinokutya ezifumanekayo kwivenkile yakho yasekuhlaleni. Qinisekisa ukuba ukhangele i-oats egcotyiweyo egciniweyo njengesisitha sokuqala.
IsiCwangciso soLungiselelo: Nciphisa i-oatmeal yakho ne 1/2 ithispoon ye-sinamoni ukwenzela ukomelezwa kokutya okunjengokuthi i-cinnamon ibonakala ijonge amanqanaba e-glucose wegazi kwaye inganciphisa ukuvuvukala kwesifo.
Imifuno (Ubhontshisi, iLentils, kunye ne- Chickpeas )
Isizathu sokuba Zii-Superfoods: Imifuno iyimithombo emihle kakhulu yefiber kwaye isebenza njengendawo enkulu yokudla inyama kwiitya ezininzi.
Iphulo lokutya : Ukuba unqwenela ubhontshisi kunye nemigqomo, kodwa ungayithandi i-sodium eyongeziweyo (okanye ufuna ukunciphisa i-sodium, ngogqirha wakho), unokunciphisa ngokulula umlinganiselo wetyuwa nje ngokuhlamba okuqulethwe kwi-strainer phantsi kwamanzi .
IsiCwangciso sokuCwangcisa: Ubhontshisi, iilentile kunye nemigqabi yindlela ehle kakhulu yokongeza i-fiber kunoma yimuphi umnikelo kwaye wenze ukongeza okuhlwayileyo kwiisobho, i-stews, kunye nealadi.
Unokongeza i-1/4 teaspoon ipaprika kunye ne-cayenne kwi-hummus (i-ground chickpeas) yebhonasi ye-nutrient.
Iponyoponyo
Kutheni Kuyi-Superfood: Musa ukuvumela i-gram yegremu ephelele kwi-avocado. Amafutha atholakala kwi-avocado "amaninzi" amanqatha. Uphando lubonisa ukuba ukusetyenziswa kwe-avocado rhoqo kunokunceda ukunciphisa i-cholesterol yakho yonke kunye nokwanda kwe-HDL ("entle" i-cholesterol).
Iphulo lokutya: "Ngaba ndimele ndithenge i-avocado evuthiweyo okanye engavuthi?" Ihlukahluka ngokuxhomekeka kohlobo. I-avocados ye-Hass okanye i-Argentine: Khangela zonke i-avocados ezimnyama, ezinamandla eziphezulu. Ezi zimele zisetyenziswe kungekudala emva kokuthenga. Ukuba i-avocado isele isityebile kwaye inika uxinzelelo, kuya kuba kuphelile-ngexesha xa ulungiselela isitya sakho.
I-Floridian / Fuerte Avocados: Kungcono ukuthenga i-avocado eqineleyo ongayifumana, kwaye ulinde iintsuku eziliqela ukuba zivuthwe ngaphambi kokusebenzisa. Ukuba ukhawuleza ukuvuthisa i-avocado ungayifaka kwisikhwama sephepha kwiqondo lokushisa lokushisa ukukhawuleza inkqubo.
Isilungiselelo soLungiselelo: I- guemamole eyenziwe yinto encedisa kuyo nayiphi na isidlo.
Islamoni
Kutheni liyi-Superfood: I- Salmon ngumthombo ococekileyo wamafutha omega-3, uhlobo oluthile lweoli elungileyo olukholelwa ekuphuculeni i-cholesterol kwaye abaninzi abantu baseMelika abafumani ngokwaneleyo.
Wild or Farmed? I-salmon yasendle kunye neefama iqulethe inani elithile le-omega-3 enempilo. Uvumelwaniso lwabaphandi bezondlo kukuba izibonelelo zokudla ialmalm yezilwanyana zasendle okanye ezilinywayo, zigqithise naluphi na umngcipheko wokungcolisa i-mercury okanye iPCB kwimpilo yentliziyo.
Isilungiselelo sokulungiselela: Phakamisa iziqendu ezibini zealmum ekudleni, kwaye ulondoloze isiqingatha ukuya phezulu kwisaladi ehlekayo yokuhlwa kwasemini.
Zama ngeevesiti ezinomsila kunye nee-almond ezicucuweyo zokutya okumnandi.
IWalnuts
Kutheni Kuyi-Superfood: I- Walnuts iqukethe i-omega-3 fatty acids.
Iphulo lokutya: Qiniseka ukuba ukhangele i-walnuts eluhlaza, kunokuba udibanise nut nut mix, njengoko zinokuba ne-sodium ephezulu.
Isilungiselelo sokulungiselela: I- Walnuts inokutshiswa lula xa ibhaka (ama-350 degrees, 8 imizuzu), i-microwave (imizuzu emi-5 kumgangatho ophakamileyo), okanye i-skillet yiphekwe (imizuzu emi-3 ukuya kwemi-5 ngokushisa okuphezulu kunye nokutshiza okukhanyayo kweoli yeoli). Naliphi na indlela oyikhethayo, qi niseka ukuba ukhangele kwaye uvuselele rhoqo.
Imithombo:
Andon M. I-Oatmeal-Cholesterol Ukuxhamla: Iminyaka eyi-10 kamva. I-American Journal of Lifestyle Medicine, Vol. 2, No. 1, 51-57. 2008.
Lopez LLedesma R, uFrati Munari AC, uHernandez Dominguez BC, et al. I-Monounsaturated fatty acid (avocado) ukutya okucebileyo kwi-hypercholesterolemia emnene. IiNqoloba zoPhando lwezeMpilo. Ubusika; 27 (4): 519-23 1996.