Iindlela eziMpilo zokuNciphisa i-Fat kwiiRipes zakho ezizithandayo
Ukubhaka ukutya kwakho yindlela enye yokunceda i-cholesterol yakho kunye namanqanaba e-triglyceride ukukhangela njengoko uyazi ukuba uyongeza ntoni ukutya kwakho. Ukuba awuzange uqaphele, ezinye zeepayipi zakho ozifunayo zibiza izithako ezigcobileyo ezinokubangela ukuba amazinga akho e-lipid anyuke - kunye nesinqe sakho. Ngenxa yokuba ulandela ukutya okunciphisa i-cholesterol, akuthethi ukuba awukwazi ukunandipha - nokudla - ukutya okuthandayo, izitya eziphekiweyo.
Nazi ezinye zokuguqulwa okunempilo ongayenza kwisitya sakho esilandelayo esibhakabhakeni esiza kukunceda ugcine amanqanaba akho e-lipid - kunye nentliziyo yakho-inempilo.
Sebenzisa i-Whole-Wheat Flour
Uninzi lweephepheni libiza umgubo wonk Umgubo weengqolowa ongu-coarser omncinci kodwa uqukethe i- fiber ngaphezulu - isithako esaziwa ngokunciphisa i-LDL ye- cholesterol. Zininzi iintlobo zomgubo wengqolowa, ngoko ukuba umgubo wengqolowa uqala ukuxhamla, ungasebenzisa ezinye iintlobo zomgubo ophezulu kwifiber, ezifana nomgubo wepilisi okanye umgubo we-graham.
Sebenzisa izithelo
Iintlobo zendalo zithandeka kwaye ziindawo zokutya eziphezulu. Enoba upheka ikhekhe okanye uzalisa, ukongeza isiqhamo kuwo kuya kwenza ukuba ukutya kube mnandi, kulunge kwaye kufake i-fiber encinci ekudleni kwakho. Qinisekisa ukuba usebenzisa izityalo ezintsha - ezingenakinqiniwe okanye ezomileyo-ezinokuthi zidibanise ushukela ococekileyo kunye neekhalori. Ngoko ukuba uthanda iipulo, i-citrus fruit, okanye i-berries fresh, ukongeza iintlobo zakho ezizithandayo ziya kwenza iintandokazi zakho ezilandelayo zibe mnandi-kwaye ziphilile.
Cinga iTyroleta emnyama - ngokuModareyitha
Ikholethidi emnyama iphezulu kwi-antioxidant umxholo xa kuthelekiswa ne-tsokolate yobisi, okwenza kube yindlela enempilo yokunelisa intswelo yakho ye-chocolate. Ukongezelela, ezinye izifundo zibonise ukuba i-tsokolate emnyama yi-cholesterol. I-tsokotlethi emnyama ingasetyenziswa njengokukhanya okulula kwiindawo zakho ezinqwenelekayo zokunqatha amafutha okanye nakwezinye iintlobo zokubhaka.
Ukuze ufumane inzuzo ye-antioxidant kwi-tsokolate emnyama, qiniseka ukuba ukhethe i-chocolates emnyama equle ubuncinane i-70% ye-cocoa okanye ngaphezulu.
Iindlela eziphilileyo zokusebenzisa iTokotshoko emnyama
Ukunciphisa izitya zokutywala
Ibhotela kunye nobisi yizona izithako eziqhelekileyo ezisetyenziswayo xa ubhaka, kodwa nazo zingaba izithako ezinamafutha amaninzi kwisitya sakho. Kukho iindlela onokuziguqula ezi zimbini izithako kwiitya zakho ukwenzela ukuba unciphise i-fat fat and calories content in recipe - ngaphandle kokubingelela ukunambitha.
Ukunciphisa ukongezwa kweoli egcweleyo kwi-recipe yakho, ungathatha ubisi oluncinane okanye obushushu obisi. Ukuba kunokwenzeka, nciphisa ukusetyenziswa kwakho kokunciphisa, njengoko oku kungenisa i-fat-fat into your baked goods.
Kwezinye iimeko, ioli ephilileyo enempilo, njengamafutha omnquma okanye ioli, iyakusetyenziselwa ukufaka ibhotela okanye iargarini. Ukuba olu khetho aluhambelani neresiphi yakho, ungasebenzisa ibhotela okanye igargarine equkethe iiprotosterol, eziye zadibaniswa nokunciphisa i-cholesterol ye-LDL. Ngelishwa, la ma-butter ayedolo, ngoko ngezinye iimeko, oku kungenako ukukhetha kwi-baking yakho. Kule meko, ukunciphisa inani lebhotela okanye iargarini ebandakanywa kwi-recipe kunokuncedisa ukunciphisa umxholo weenqatha kwisitya, kwaye ugcine ulungelelaniso lokutya okuphekiweyo olungiselela.
Ukunciphisa ubukhulu beNgxenye
Ukuba ukwenza inguqu enempilo yekhekhe okanye i-pie yakho oyintandokazi, ukucoca i-pie okanye ikhekhe kwiinqununu ezincinci kunokukunceda ukunikezela okumnandi kwile ndlela-ngaphandle kokuba ungena kwi-overboard.