Uyitya njani igalikhi kunye netswele ukunciphisa icholesterol

Umxholo

• Ungayisebenzisa njani
• I-tuna, igalikhi kunye netswele ye-pate recipe
• Izithako
• Ukulungiselela

Ukusetyenziswa rhoqo kwegalikhi kunye netswele kunegalelo ekunciphiseni amanqanaba e-cholesterol egazini, ngenxa yobukho be-allicin kunye ne-aliin izinto ezine-hypotensive, antioxidant kunye ne-lipid-ehlisa isiphumo, esenza ngokunciphisa ukwenziwa kweeradicals zasimahla, ukongeza ekulungiseni izilonda kunye ukukhusela ingqibelelo yeseli.

Uphononongo lubonakalisile ukuba ukutyiwa kwemihla ngemihla kwezidlo ezinongwe ngegalikhi kunye netswele kulwa i-cholesterol "embi" (i-HDL) ukuya kuthi ga kwi-40% kwaye ukongeza, kuye kwaqwalaselwa ukuba kunciphisa ubukho benyongo malunga ne-80%. Nangona kunjalo, oku kutya kufuneka kube yimihla ngemihla kwaye akubandakanyi isidingo sezinye iindlela zokuthintela ukutya, njengokuphepha ukusebenzisa amafutha ekuphekeni kangangoko kunokwenzeka kunye nokugqithisa kwee-carbohydrate ekudleni. Jonga ukuba ukutya okunciphisa i-cholesterol kufuneka kube njani.

Njengokuba inani lezinto zokulwa ne-antioxidant ezikhoyo kwigalikhi kunye netswele zinokwahluka ngokuxhomekeka kuhlobo lokutyala olwenziwe, kungcono ukhethe ukutya okunemvelaphi ye-organic kuba zinezongezo ezincinci kunye nezibulala-zinambuzane kunye nesixa esikhulu sezinto eziluncedo empilweni. Isicwangciso esiliqili kukutyala igalikhi namatswele ekhaya, ukuze utye rhoqo.

Ungayisebenzisa njani

Ukuzisebenzisa ngokupheleleyo zonke izibonelelo igalikhi kunye netswele ezinokuzisa kulawulo lwe-dyslipidemia, kuyacetyiswa ukuba usebenzise ii-clove ezi-4 zegalikhi kunye ne-1/2 ye-anyanisi ngemini.

Isicwangciso esilula kakhulu ukufezekisa le njongo kukusebenzisa igalikhi kunye netswele njengendlela yokunonga, kodwa kwabo bangazixabisiyo ezi flavour, unokukhetha ukuthatha iitswele kunye neekhapilisi zegalikhi ezifumaneka kwiivenkile zokutya ezempilo.

Ezinye iindlela zokupheka eziqukethe igalikhi eluhlaza kunye no-anyanisi ziisaladi kunye namanzi egalikhi, kodwa ungazisebenzisa ezi ziphekiweyo kodwa azikhe zathanjiswa. Ukupheka irayisi, iimbotyi kunye nenyama ngegalikhi kunye netswele kunika incasa emnandi kwaye kusempilweni, kodwa ezinye iindlela zinokukhetha ukuzama ipate yegalikhi ukudlulisa isonka kunye nokubhaka ehovini okanye ukulungisa itayi pate ngegalikhi, itswele kunye nomnquma. Izibonelelo zempilo yentliziyo.

I-tuna, igalikhi kunye netswele ye-pate recipe

Le pâté kulula kakhulu ukuyilungisa, ivelisa kakhulu kwaye inokusetyenziselwa ukuhambisa isonka okanye i-toast.

Izithako

• Iipuniwe ezi-3 zeyogathi engenanto;
• Itoti enye yetyhuna yendalo;
• Iminquma emi-6;
• 1/2 itswele;
• Iigloves ezi-3 zegalikhi;
• Iparsley ukungcamla.

Ukulungiselela

Sika itswele libe ngamaqhekeza amancinci, usike igalikhi uze udibanise nezinye izithako kude kube yonke into ifana kakhulu. Ukuba ukhetha, ungadlulisa ipâté kwi-blender imizuzwana embalwa ukuyenza ifane ngakumbi kwaye ingabi nkulu kangako.

Bukela le vidiyo ilandelayo kwaye ubone ezinye iingcebiso ezinegalelo ekunciphiseni i-cholesterol: