Iingcebiso zokuguqula isidlo sakusasa kwiintlobo zokuncedisa ukutya kwi-Cholesterol-Lowering Diet
Isidlo sakusasa siyisidlo esibaluleke kakhulu sosuku kwaye sinokubeka itoni yakho kwezinye izidlo kunye nezifiso. Xa ulandela ukutya kokunciphisa i-cholesterol , ukukhetha ukutya okunempilo kwidlokusasa kungabi nzima ekuqaleni. Ngamanye amaxesha, ukutya okunjalo kunokubangela ukuba ubuyele kwiintando-zinyaniso-ezinyanisekileyo, ezifana ne-bagel ne-cream cream okanye i-bacon namaqanda.
Kodwa ukuqala usuku lwakho ngesidlo sasempilo, ukugcwalisa isidlo sakusihlwa kunokunceda ugcine amazinga e-cholesterol yakho kwindawo ephilileyo. Iyakwazi ukukhusela ukuthanda ukutya okungekho mva kamva ngosuku. Makhe sijonge iingcebiso ezimbalwa zokuqinisekisa ukutya kwasekuseni kwendabuko kugcina intliziyo yakho iphilile kwaye isondlo sakho sinelisekile.
Ubisi kunye neCereal
Le sakusihlwa okulula ukuyenza yindlela efanelekileyo yokugcina ixesha. Sekunjalo, kunokuncedisa amafutha kunye noshukela ekudleni kwakho kusenjenjalo kwimini, enokuphakamisa i-lipids yakho. Ukuthintela oku, cinga ukwenza utshintsho olulungileyo kunye neezongezo kwisitya sakho sasekuseni se-cereal.
- Hlola ilebula yokutya. Ngexesha elizayo xa ufikelela kwi-cereal yakho oyintandokazi, jonga kwilebula yokutya. I-cereal efanelekileyo ifanele ibe yintsika kunye namafutha. Ukuba i-cereal yakho iphakamileyo kwelinye okanye zombini kwezi zithako, unokucinga ukuba wenze utshintsho kwi-cereal enempilo. Ngelixa ulapho, khangela kwakhona umxholo wefayili. I-fiber e- soluble inganciphisa i-LDL i- cholesterol yamazinga. Iyakwazi ukwandisa isisu ("epheleleyo" nevakalelo) kwaye ekugqibeleni yenza oku kusasa kwasekuseni kuzalise.
- Sebenzisa ubisi obuncinane. Ukutshintshela kwi-fat fat-fat okanye i-milk-skim kunokunceda ukunqumla amafutha amaninzi. Ukongezelela, cinga ukusebenzisa i-soymilk endaweni yobisi lweenkomo kwi-cereal yakho.
- Nika ivorati yokuncedisa. Ezinye izitshalo zongeza iiflethi ezibonakalayo, ezifana neberry okanye i-tshokoleta. Ngenye indlela, cinga i-grain cereal kwaye wongeze i-flavorings yakho. Oku kunokunceda ukunqumla amafutha kunye noshukela ngelixa uzisa ukutya okunempilo kwisondlo sakho. Ukuba ukhangele i-flavour sweet, zama ama-strawberry amnandi okanye ama-blueberries. Ukuba unqwenela i-spice encinci, cinga ukongeza isinamoni (iyancoma kwakhona).
- Yitshintshe. Isidlo asikho kuphela isidlo sasekuseni esiphuthumayo kwisitya. Kukho nezinye izinto ezininzi zokutya ezinokuthi zizalise kwaye ziphilise intliziyo yakho. I-oatmeal evuthayo yindlela engcono kakhulu, ingakumbi ngosuku olubandayo.
Iipancakes Ngomsila kunye neSiraphu
Iipancakes ziyakusasa kwasekuseni ezinokuthi zongeze ioli kunye noshukela ekudleni kwakho. Ukutshintsha ezinye izithako kule ntandokazi yendabuko kunokuguqula ibhulakufu ephezulu yeekhalori kwenye enentliziyo enempilo.
- Yongeza i-fiber kuma-pancakes akho. Ukongeza i-oatmeal okanye ezinye iinkozo ezipheleleyo kwi-pancake batter zingongeza i-fiber kunye nobuninzi kwi-pancakes ngaphandle kokunezela ezininzi iikhalori.
- Gweba ibhotela kunye nesiraphu. Ezi zimbini zinezona zinto zinako ukuzongeza ioli kunye noshukela kwisidlo sakusasa. Ukutshintshela kwizilwanyana ezinempilo kunokongeza i-flavour epheleleyo ngaphandle kokunyusa amazinga e-cholesterol. Yongeza amancinci ama-berries okanye ama-cherries okanye afikelele kwi dollop ye-yogurt, engeyona i-yogurt.
- Siphakamisa. Ukongeza i-sinamon, i-nutmeg, i-ginger, ithanga, okanye ezinye iziqholo kwi-pancake batter yakho inokwandisa i-flavour ye-pancake enye.
Bagels kunye neCream Cheese
Ukuba ukulungele kakuhle, iigels zingabakho isidlo sasempilo-esilungileyo, esilula . Nangona kunjalo, ukongeza izithako ezingafanelekanga kunokudala i-bagel enekhalori-eninzi kwaye ingabangela ukutya okunciphisa ukutya kwe-cholesterol.
Ukuba i-bagels yinto yokutya oya kuyo ukuze udle kwasekuseni, cinga ukwenza iinguqu ezimbalwa zeenguqu ezinomdla.
- Khetha iibhasela eziphezulu. Ukukhetha iigelli ezinokutya okusanhlamvu okanye ingqolowa epheleleyo kukukhetha okunempilo kunezinye iintlobo ze-bagel.
- Yongeza kuphela iipilisi ezinempilo. I-cheese ye-Cream iyasasazeka kwi-bagel, kodwa iyakuthwala ioli xa ingasetyenziswanga ngokukhawuleza. Khetha esikhundleni sokusasazeka okuphantsi kwamafutha. Ukuba ukhangele ukutshintsha izinto, qwalasela ukusabalala kwakho ngokwengeza izityalo eziqingqiweyo, i-salmon, i-chives okanye i-yogurt ephantsi. Zonke ezi zinto ziya kwandisa ukunambitha ngaphandle kwamafutha amaninzi.
- Yitshintshe ngokutya okunye. Ukufumana ukhathala kancinci kokutya iigels ngosuku? Zama i-muffin esikhundleni. Xa zilungiswe kakuhle, i-muffins iphinda inikeze isondlo esinokutya, i-high-fiber enye kwi-bagels. Ukuba ukhangele iimbono, kukho ezininzi zokuncedisa iinqwelo eziphantsi kwamatye apha ezisebenzisa izithako ezinempilo enjenge-oatmeal, iziqhamo kunye neziqholo.
I-Bacon nee-Egg
Xa ucinga ngesidlo sasekuseni esikhulu, i-bacon namaqanda ngokuqhelekileyo kwimenyu. Nangona kunjalo, ezi zimbini izithako zingabonakalisa amaninzi amaninzi kunye ne-cholesterol kwi-cholesterol yakho yokunciphisa ukutya. Iinguqu ezimbalwa ezitshintshi zingenza ukuba le sidlo sakusasa sithande impilo encinci.
- Amaqanda. Amaqanda aqule iiprotheyini ezininzi kunye nezinye izondlo kodwa nazo ziphezulu kwi-cholesterol-ininzi yazo equlethwe kwi-yolk. Ukuba ufuna ukusika umxholo we-cholesterol, zama ukususa isikhupha kwiqanda elimhlophe ngexesha lokulungiselela. Ukuba iresiphi yakho imbiza ngaphezu kweqanda elinye, unokukwazi ukusebenzisa iqanda elipheleleyo kunye nomhlophe ukusuka kwelinye iqanda. Ukongezelela, unokusebenzisa i-egg substitute, engayi kuba negalelo ekongezeni i-cholesterol. Ungalibali ukujonga ezinye izithako ozifakayo kumaqanda akho, nokuba. I-Cheese, ubisi wonke, kunye nebhotela yonke ifaka amafutha amaninzi.
- Inyama yehagu. Endaweni yokusebenzisa i-bacon ephawulwe rhoqo, zama i-bacon ye-turkey okanye i-bacon yaseCanada. Zomibini zezi mveliso ziqukethe amanqatha amaninzi amaninzi kunokuba ahambisane ne-fat-fat counterpart. Ukongezelela, unokuyifaka ngokupheleleyo indawo yebhekoni ngeentlobo zeentlanzi eziphekiweyo nge-oven.
Jabulela iMpilo (kwaye ingabhobhozi)
Ngale macebiso aphilileyo, unokuyonwabela izinto zakho zokutya kwasekuseni oyithandayo kwaye ugcine amazinga akho e-cholesterol aphilile. Nangona ulandela ukutya kokunciphisa i-cholesterol, isidlo sakusihlwa sakho sinokubakho iintlobo ezininzi kwaye akuyi kuba nzima. Ziyolise kunye nalo kwaye ubone apho ikhefu elifanelekileyo lokutya kwasekuseni likuthatha.