Isidlo sisitya esinomhlwa esinokuncedwa phantse naziphi na izihlandlo. Kwakhona kufana ne-versatile - ingadliwa njenge-appetizer elula okanye njengesondlo-esisinyithi, isidlo esikhulu. Nangona izithako ezininzi zifanelekile njengezongezo ezimnandi kwisobho, ezinye zezi zithako azilungile ukuba zibandakanye ukuba ulandela ukutya kokunciphisa i-cholesterol.
Ukwazi ukuba zeziphi izithako ezinokongeza ioli egcweleyo, iswekile kunye neekhalori kwisobho sakho kunokukwenza umehluko phakathi kwesitya se-cholesterol esinobubele kunye nesinokuchaphazela kakubi amazinga e-cholesterol yakho kunye nentliziyo yezempilo.
Xa wenza isobho sakho esilandelayo, zama amanye ala macebiso aphilileyo enomsizo oya kukugcina i-cholesterol yakho kunye namazinga e-triglyceride aphilile:
Faka iifuno
Imifuno iyongezwa kwimfuneko kuyo nayiphi isobho enempilo. Ngokubandakanya iintlobo ezininzi zemifuno, ukwabandakanya izondlo ezongezelelweyo - kunye nokuvumba. Ukongeza izigulane kwisobho sakho kwongeza izithako ezinempilo ezifana ne- fiber kunye nama- phytosterol ekudleni kwakho, zombini ezo zinokunceda ukunciphisa i- LDL ye- cholesterol. Ngokuqhelekileyo nayiphi na imifuno ingasetyenziselwa ukongeza ukunambitheka okongezelelweyo kunye nezondlo kwi-soup yakho, nokuba ingaquka iintandokazi zonyaka ezinjengompu, i-zucchini, kunye nengqolowa, okanye iintlanga ezinokuthi zikhona njengeekroti, isilimo esidliwayo esinamagatsha anamanzi, i-pepper kunye neetamatati.
Nciphise Iidlo Zakho
Nangona inyama iyisithako esivame ukudibaniswa kwiisobho ezininzi, ingaba ngumthombo wamanqwanqwa athe xaxa ekudleni kwakho - okunokunyusa izinga lakho le-cholesterol.
Ukuba ubukele i-cholesterol yakho, kufuneka unciphise inani lemveliso enamafutha oyidlayo yonke imihla. Kukho iindlela ezininzi onokongeza iprotheni kwisobho sakho, ngaphandle kokufaka amaninzi amaninzi okanye iikhalori:
- Ukutshintshwa kwezilwanyana - Endaweni yokusebenzisa inyama, sebenzisa enye inyama. Ezi zokutya ziyimveliso ezingabongeza ukwenziwa kwenyama kwisobho sakho, ngaphandle kokongeza iikholeji ezininzi kunye namafutha. I-Tofu kunye ne-soya ziyakwenza iindlela ezintle zokutya emzimbeni wakho we-fat-fat, ukongeza iphrotheni eyongeziweyo yokutya, ukutya okumnandi.
- Ukusebenzisa inkukhu endaweni yokutya inyama - Ukusebenzisa ukunyuka okukhuselekileyo kweenkukhu kunokuncedisa iphrotheni eyongeziweyo kwisobho sakho, ngaphandle kokufaka amaninzi amaninzi njengamanye amanxeba enyama. Xa ukhetha izinkukhu, khetha ukucutshulwa, okufana nenkukhu okanye i-turkey.
- Sebenzisa intlanzi endaweni yenyama - Nangona kungacingi ukuba kudla njengenyama kunye neenkukhu, iintlanzi nazo zingongezwa kwiisobho. Ezinye iintlanzi, ezifana ne-salum ne-tuna, ziqulethe i-fat efanelekileyo ebizwa ngokuthi i-omega-3-enokukunceda ekunciphiseni i-triglycerides yakho.
- Yongeza ubhontshisi - Ukutya okuzaliswayo, iimbotyi ngamanye amaxesha zilahlwe ngeesobho. Nangona kunjalo, le isithako esinempilo sinemiphunga kunye neprotheni kunye nezinye izondlo. Iibhontshisi zaseGalzozo, iiimbotyi zentliziyo, iinambotyi ezisenyakatho ... zonke zeembotyi - kunye nokunye - zingenza isobho eyanelisayo ngaphandle kokongeza amafutha.
- Ukucutshulwa kwenyama yokubomvu - ukuba iresiphi yakho imbiza inyama, kwaye unenqweno yalo, ukhethe ukucima okuninzi kunye nokutya ngokumodareyitha. Ukongezelela, kufuneka uhlole inyama ngaphambi kokuba uyilungiselele isobho sakho, kwaye unqumle nayiphi na ifuthe ebonakalayo.
Yongeza i-Heart-Healthy Grains
Ukhangele ukufaka isibinzana encinane kwisobho? Ukuba kunjalo, khetha i-fiber-rich rich seeds to add to your soup. Izityalo zonke zingongeza ii vithamini kunye nefiber.
Izinketho azipheli kwaye zingabandakanya ibhali, ilayisi epheleleyo, i-quinoa kunye ne-wheatberry. Nangona kunjalo, kufuneka unciphise ukusetyenziswa kwakho kwamacembe ahlanjululweyo, angenayo i-fiber efana neyabo bonke abakolweni.
Jonga Umhluzi Wakho
Nangona umhluzi wakho uyisiseko sopu, kunokunceda negalelo elingafunekiyo kunye neoli. Unokhetho oluninzi lomhluzi wakho wesobho: usebenzisa i-broth-purchased or broth.
Ukuba ukhethe ukuthenga umhluzi kwisitoreji, qinisekisa ukuba uhlola iileyile zokutya ngekhalori, ishukela kunye nomxholo weoli. Ngokufanelekileyo, zonke ezi zimele zibe ziphantsi. Ukongezelela, jonga umxholo wakho we-sodium.
Nangona i-sodium ayichaphazeli amazinga e-cholesterol yakho, inokubangela ukuba uxinzelelo lwegazi oluphezulu xa udla ezinye izidlo zetyuwa, kwakhona.
Ukuba ukhethe ukwenza ngokwakho, kukho iindlela ezininzi ongakwenza oku. Imifuno kunye neenkukhu ezisekelwe enkukhu ingaba nezongezelelo ezihlwaya kwiisobho ezininzi - kwaye andinakongeza amafutha.
Xa ulungelelanisa ama-broths akho, qinisekisa ukukhupha nayiphi na inqatha. Ungenza kwakhona umhluzi osuselwe emzimbeni ohlanjululwa ngamanzi amaninzi, ukuvumela ezinye izithako ukuba zinike i-flavour eyongeziweyo. Ukunciphisa okanye ukuphelisa ngokupheleleyo ibhotela kunye neekram, ezinokunyusa umthamo we-fatty saturated of the soup.
Ezinye Izaziso
Iesobho nazo zinezinye izithako ezongeziweyo njenge-topping okanye isobho ngokwayo, ukuboleka ukunambitheka okongezelelweyo kwisitya. Ezinye zezo zongezo zingabakho nomthombo weekhalori ezingafunekiyo kunye namafutha. Nazi ezinye iindlela zokusebenzisa ezi zithako, ngaphandle kokubeka i-dent enkulu kwimigudu yokulawula i-cholesterol:
- Iinqununu - abaninzi banokulibala igalelo elixabisekileyo elenza iziqholo zingenza isidlo. Ngaphandle kokongeza ezininzi iikhalori, iziqholo zinokuphucula ukunambitha kwezitya ezininzi. I-turmeric, basil, i-rosemary, kunye ne-ginger yimizekelo embalwa yeziqholo ezinokubilisa isobho. Ukhangele ukongeza ukushisa okuncane? Gxotha kwipilisi encinane ye-cayenne okanye i-paprika. Khumbula, i-spice encinci inokubonelela ngononophelo oluninzi.
- I-Cheese - Ngokufuthi ifafazwe phezulu, isithako esihlwabusayo sinokongeza iikhalori ezongezelelweyo kwisidlo sakho. Ukuba ufuna ukufaka ushizi, khangela iinguqu ezincinci zezikhefu zakho ezizithandayo.
- Abaqhiki - Ezi zinto ziyakongeza ukwanda okongezelelweyo, kunye neekhalori ezongezelelweyo. Ukuba uthanda abaqhaqhaqhaqheji besobho sakho, hambani ukutya okuziinkozo okanye i-high-fiber crackers. Ukongezelela, ukuba nalaba bahlaseli kwicala - endaweni yesobho - unokuqinisekisa ukuba awuhambi ngaphaya kweekhalori. Ukubandakanya iintlobo ezithile zeesonka kwi-soup yakho, ezifana ne-wheatberry okanye ibhali, inokudibanisa ukuthungwa kwe-chewier-kunye ne-fiber.
Ukujonga ukunyusa kwamafutha akho akuthethi ukukhwela kwi-taste. Njengoko uyakubona, kukho iindlela ezininzi zokudala isobho esipheleleyo esinokuyiphula kakhulu - kwaye unciphise ukhathazeka kwe-cholesterol yakho.