Egcwele i-calcium, iimveliso zobisi ziye zaba zezidlo ezininzi zokutya. Ngelishwa, iimveliso zobisi zingaba ziphezulu kumanqatha azalisiweyo , anokunyusa izinga lakho le-cholesterol xa uyidla okuninzi kwisondlo sakho. Ngenhlanhla, ukuba unqwenela ukubandakanya iimveliso zobisi ekudleni kwakho - okanye nje intliziyo yazo - zineendlela zokwenza oko ngaphandle kokufaka amaninzi athile kwisitya.
Ukuba ulandela ukutya kukunciphisa i-cholesterol yakho, ezi ngcebiso ziphilileyo ziyakunceda ujongene nemveliso yobisi ekudleni kwakho ngaphandle kokwandisa kakhulu i-cholesterol yakho kunye namazinga e-triglyceride:
Yenza iCream Cour nge-Yaturt e-Low-Fat Yogurt
I-ayisikrimu ekhatywayo isetyenziselwa ukunyusa ukutya okuninzi kwaye ingasetyenziselwa ukutshiza izitya eziphambili kunye namacala, njengeesobho, iifatata ezibhakiweyo kunye nentlanzi. Ngenxa yokuba ukhilimu omuncu unokuncedisa amafutha amaninzi ekudleni kwakho, enye ingayinokuthi ithathe indawo yolu hlobo kunye nezinye izitya eziphantsi kweoli. I-fat-fat yogurt efanelekileyo yindlela engcono yokongeza ukutya okufunayo ngaphandle kokongeza amafutha athile okwenza ukhilimu omuncu. Ukuba ufuna i-texture ephezulu ukuze uphelele ukutya kwakho, ungasebenzisa i-yogurt ephantsi ye-fat yogurt, ephantsi kweoli ifana ne-ukhilimu omuncu.
Esikhundleni seBhitter, sebenzisa i-Phytosterol Based Based Spreads
I-Butter kunye neargarini zisetyenziswa ngokusasazeka kwiigels, izonka kunye nabaqholi, kodwa ezi, zingongeza amafutha amaninzi kwi-intake yakho yansuku zonke.
Ngokutshintshwa kwezi ndawo zisasazeka ngokusasazeka kwe-phytosterol, unganqumla amanxeba athile ekudleni kwakho. Ukongeza, oku kunceda ukuzisa ii- phytosterols (i-heart-healthy compounds) kwisondlo sakho. Oku kwasasazeka kuncinane kunotye kunye neargarini, kodwa kusasa kunandi. Nakuphi na ukusabalalisa okuqulethe ii-phytosterols kuya kuthetha oku kubhaliswa kwephakheji.
Tshintshela kwiiMveliso ezisekelwe kwiCream kwiMveliso e-oyile
Ukuba ukhangele ukuzama ezinye zokutya ozilungiselelayo, ezifana nokugqoka kunye neengubo, ungacinga ukutshintsha isithako ukucela ibhotela, ukhilimu okanye umveliso wobisi ogcweleyo opheleleyo kwioli yokupheka. Amanye amafutha okupheka, njengamafutha omnquma kunye nemifuno yemifuno, aphantsi kwioli egcweleyo kwaye ephakamileyo kumafutha angatyiweyo, okubhekwa njengempiliso entliziyweni yakho. Ukuba ukhetha le ndlela, kuzakufuneka usebenzise inani elifanelekileyo leoli ukuze ungeze ukuba ufune ukuvumelana. Kodwa umphumo wokugqibela unyanzelekile umzamo: umlinganiselo ophantsi weoli egcweleyo evezwe kwisondlo sakho.
Sitshintshela kwiindlela ezingezantsi zeFat
Enye indlela ongayifaka ngayo iimveliso zobisi kwi-cholesterol yakho yokunciphisa ukutya kukutshintshela kuma-fat-fat counter of your favorite milk product. Ngokuqhelekileyo zonke iimveliso zobisi, kubandakanywa ubisi, i-yogurt, i-creams kunye neentshizi ezahlukeneyo , zineendlela ezincinci zeoli kunye nokwenza oku kutshintshwa kunokunquma kakhulu ukunyuka kwamafutha kunye ne-cholesterol. Xa ukhetha le mveliso, kubalulekile ukwazi ukumahluko phakathi kweebhola eziqhelekileyo kwiimveliso zobisi eziphantsi kweenqatha - ingakumbi imimiselo ye-2%, i-1%, engekho i-fat, ne-skim.
Cinga ngezinye iindlela zoLwandle
Ukuba unqwenela kakhulu ukunciphisa inani leenqatha kwi-fat-fat diet, kodwa ujabulele ukuvumelanisa nokuvumba kweemveliso zobisi, unokufuna ukuqwalasela ukusebenzisa i-milk alternative. Ezi zokutya, ngokuyinhloko ezenziwe kwi-soy kunye neminye imikhiqizo, ayinayo izithako zangempela zobisi. Nangona kunjalo, oku kukutya kufana nokufana okufana nokongeza intsimbi kwisitya sakho. Kukho iintlobo ezininzi zeendlela zobisi ezikhoyo - ezifana nobisi lwe-almond, ubisi lwe-soy, iprotheni ye-soy, kunye ne-tahini-engongezwa malunga nantoni na into yokutya kunye neziphumo ezihle.
Imithombo:
U-Whitney E noRolfes SR. Ukuqonda Ukutya. Lwe-13. Cenage Publishing 2013.