I-Blueberries idlalwa njenge "superfood" - kunye nesizathu esihle. Ama-blueberries agcwele izondlo, ezifana ne-antioxidants, ii- phytosterol , iivithamini kunye ne-fiber-zonke ezinokukhuthaza intliziyo enempilo. Ziye ziphantsi kweenqatha ezizalisiweyo- ezenza ukuba zihambe ngokugqibeleleyo ukutya xa ubheka i- cholesterol yakho kunye namazinga e- triglyceride . Ezi ngcebiso eziphilileyo ziya kukubonisa iindlela ezininzi ongayifaka esi siqhamo sempilweni kwisondlo sokunciphisa i-cholesterol:
Sebenzisa i-Blueberries kwiSaladi
Ngaba ufuna ukunika isaladi yakho ingcamango encinane? Ukuba kunjalo, ukongeza iindawo ezimbalwa zeblueberries ezitsha ziyakwenza inkohliso. Ama-blueberries anokudibaniswa nezinye ezininzi imifuno kunye neziqhamo ukunika isaladi yakho intle. Enyanisweni, unako ukuyeka ukusebenzisa isaladi ukugqoka ngokupheleleyo ngenxa yongcamangqangi engabongeza. Qinisekisa ukuba ungeze izithako ezinempilo kwisaladi yakho egcwele i-blueberry, kwaye unciphisa izongezo zakho zokugqoka ezenziwe nge-cream, i-fat-fat cheeses, okanye ukutya okuthosiweyo-konke oku kunokongeza amafutha kunye neekhalori kwisaladi yakho.
Yenza i-Blueberry Smoothie
I-Smoothies - eziqulethwe kakhulu iziqhamo, izigulane kunye nesiseko esinjengeqhwa, ubisi lwe-alimondi, okanye i-yogurt ephantsi ye-fat yogurt - kwakhona kukutya okugqibeleleyo ekudleni ukuba ufuna into esheshayo nephilileyo. I-Blueberries ingaba isithako esisisiseko kwiyiphi i-smoothies yakho kwaye inokubambisana neentlobo ezininzi ezahlukeneyo zeziqhamo kunye nezigulane ukwenza isiphuzo esinelisayo.
Xa ungeze izithako, qiniseka ukuba ugweme isilingo sokwandisa i-smoothie yakho eneziqholo ezinzima, i-ice cream okanye ubisi obugcweleyo, kuba oku kunokwandisa i-fat fat fat.
Ezinye iintengiso ezithengiswayo ziphezulu kwiishukela ezicokisekileyo. Ngokwenza isonka sakho, uyazi kakuhle uhlobo lwezithako ozifakayo - kwaye unakho nethuba lokuphosa ezinye izithako ezinomdla we-cholesterol, ezifana ne- oatmeal , ingqolowa epheleleyo kunye neziqhamo.
I-Blueberries ingenakongezwa ukuba ikunike isonka esinomsoco ozonandipha abaninzi. Qinisekisa ukuba unqanda ukusebenzisa ibhotela okanye ukhenkce kakhulu kwisonka sakho, njengoko oku kunokongeza iikhalori ezongezelelweyo kunye namafutha amaninzi.
Ama-Blueberries ayenzileyo kwaye anokufakwa kwiintlanzi, i-pastries, kunye neentambo ezinqabileyo-konke onokukudla xa ulandela ukutya kokunciphisa i-cholesterol nje kuphela usebenzisa izithako eziphilileyo. Ukuba uthengisa la maqhekeza, qiniseka ukuba ufunda iibhile zokutya kwiphakheji, kuba ezinye zeetyuwa ze-blueberry ziphezulu kwiitrans, i-sugars ecocekileyo okanye amanqatha amaninzi.
Ngaphandle koko, unokwenza le miqhekeza ekhaya ngezithako ezinempilo ezingenakwandisa kakhulu amanqanaba akho e-lipid.
Qalisa Usuku Lwenu Ngomzimba Ophilileyo, i-Blueberry-egcwaliswe ngefestile
Ukutya kwasekuseni kuyindawo ebalulekileyo yosuku lwakho-ngoko kutheni ungaqali ngezithako eziphilileyo? Ama-Blueberries angabandakanywa kwiintlobo zakho zokutya zezintli zokutya, kunye nabo ngokwabo ukuba aninaso ixesha lokupheka.
- Xa ulungiselela isidlo sakusasa, kufuneka usebenzise ukusabalala okunempilo kunye neempuphu. Ungasebenzisa i-phytostolol-rich spreadsheck, i-berries-disked as spread spread, okanye i-cream e-fat fat cream. Nangona kunjalo, ukusebenzisa i-syrups, i-fat-full spreads, kunye ne-bhotela inokongeza iikhalori kwikhefu le-cholesterol.