Amayeza asekhaya athoba i-cholesterol kunye neendlela zokupheka
Umxholo
- Olona nyango lusemagqabini ekhaya ukunciphisa i-cholesterol
- Iiresiphi zokunciphisa i-cholesterol
- 1. Ukhilimu weavokhado
- 2. I-pancake ye-eggplant ene-flaxseed
- 3. Isaladi yesaladi eneekherothi kunye nemon
- 4. Iimbotyi zesoya eziluhlaza
- 5. Irayisi emdaka eneminqathe
Ukwehlisa i-cholesterol ngamayeza asekhaya kubalulekile ukunika ukhetho kukutya okutyebileyo kwi-omegas 3 kunye ne-6 kunye nefayibha, njengoko zinceda ukunciphisa ukutyeba kwamafutha kunye nokukhuthaza ukumiselwa kwamanqanaba e-cholesterol. Kubalulekile ukuba amayeza asekhaya asetyenziswe njengendlela yokuncedisa unyango oluboniswe ngugqirha.
Ikholesterol yinto enamafutha, emhlophe, engenavumba engenakubonwa okanye ibonwe kwincasa yokutya. Ezona ntlobo ziphambili zecholesterol yicholesterol elungileyo (HDL) ekufuneka ibe ngaphezulu kwe-60 mg / dL kunye ne-cholesterol embi (i-LDL), ekufuneka ibe ngaphantsi kwe-130 mg / dL. Ukugcina ixabiso le-cholesterol egazini kulungelelene ngokufanelekileyo kubalulekile ukuqinisekisa ukusebenza kakuhle kwenkqubo yehomoni kunye nokukhusela izifo zentliziyo, ezinje ngokuhlaselwa sisifo sentliziyo kunye nokubetha. Funda kabanzi malunga neentlobo ze-cholesterol.
Olona nyango lusemagqabini ekhaya ukunciphisa i-cholesterol
Amayeza asekhaya aluncedo ekuncedeni ukulawula inqanaba le-cholesterol esegazini kuba baneempawu eziququzelela ukuphakama kwe-HDL kunye nokunciphisa ukufunxeka kwe-LDL, oko kuphucula i-cholesterol iyonke. Eminye imizekelo yile:
| Zuza | Kusetyenziswa kwanjani | |
| I-artichoke | Ikhusela isibindi kwaye inciphise uxinzelelo lwe-cholesterol embi. | Pheka emanzini imizuzu esi-7 emva koko utye. |
| Iimbewu zeflax | Ineentsinga kunye ne-omega 3 kunye ne-6 ethi xa ifunxwe emathunjini ilwe ne-cholesterol embi. | Yongeza icephe elinye lembewu yeflakisi kwiisuphu, iisaladi, iyogathi, ijusi, ubisi okanye ismoothie. |
| I-tincture ye-eggplant | Inemisonto ethanda ukupheliswa kwecholesterol esitulweni. | Beka izilayi ezi-4 zesikhumba seqanda sokuntywila kulusu lokusela utywala kangangeentsuku ezili-10. Emva koko uxovule ngephepha lokucoca ulwelo kwaye uthathe icephe eli-1 (ikofu) yenxalenye engamanzi exutywe kwisiqingatha seglasi yamanzi, amaxesha ama-2 ngosuku. |
| I-Yerba iqabane leTi | Ineepropathi ezinciphisa ukufunxwa kwamanqatha kukutya. | Bilisa ilitha enye yamanzi ngeetispuni ezi-3 zomlingane, ubunzima kunye nokuthatha emini. |
| Iti yeFenugreek | Imbewu yayo inceda ukunciphisa i-cholesterol yegazi. | Bilisa 1 indebe yamanzi ngecephe loku-1 lembewu yefenugreek imizuzu emi-5. Yotha. |
Ngaphandle kokuba kubonisiwe ukulawula i-cholesterol, la mayeza asekhaya awathathi ndawo yokutya, umthambo kunye namayeza aboniswe ngugqirha wezentliziyo, kodwa ziindlela ezilungileyo zonyango lokuncedisa.
Ukuze ukwazi ukunciphisa i-cholesterol embi, kuyacetyiswa ukuba ulandele ukutya okusempilweni, utye kuphela imithombo elungileyo yeoyile enjengeoyile ye-olive, ii-olive, ii-avocado kunye namandongomane, ngaphandle kokutya okunamafutha anobungozi emzimbeni, njengaleyo ikhoyo ukutya okwenziwe. Isicwangciso esiliqili kukujonga inani lamafutha kwileyibhile yokutya kunye nokupakishwa ukuvavanya ukuba kukhuselekile ukutya okanye akunjalo.
Bukela le vidiyo ilandelayo ukuze ufunde ngamanye amayeza acetyiswayo ekhaya:
Iiresiphi zokunciphisa i-cholesterol
Ezi zokupheka zizicwangciso eziphambili zokunciphisa i-cholesterol, ibe yinto ekhethekileyo yokutya okunempilo kunye nokulinganisela.
1. Ukhilimu weavokhado
I-avocado cream ityebile kumafutha asempilweni kunye ne-antioxidants, enceda ukunciphisa i-cholesterol embi. Ukwenza le khrimu, yibethe nje kwi-blender 1 iavokhado evuthiweyo ene-100 mL yobisi olunamanzi kunye nencasa yokunambitha.
2. I-pancake ye-eggplant ene-flaxseed
Isitshalo seqanda sinezinto ezisebenzayo ezinceda ukulinganisela i-cholesterol kunye ne-triglycerides, ngelixa i-flaxseed ityebile kwi-omegas 3 kunye ne-6 kwaye ikwadala intshungama esiswini eyandisa isiphumo satiety sesidlo, inceda kwinkqubo yokunciphisa umzimba.
Ukwenza i-pancake batter, betha nje kwi-blender 1 indebe yobisi olunamafutha, 1 indebe yomgubo wengqolowa, iqanda eli-1, ikomityi ye-1/4 yeoyile ye-olive, ityuwa kunye ne-oregano. Emva koko, unokwenza ukugcwaliswa kwepancake, kwaye ngenxa yoko, kuya kufuneka ususe isitshalo seqanda esinye kunye nebele leenkukhu ezi-1 kunye nexesha lokungcamla. Olunye ukhetho kukusika isitshalo seqanda kunye nokubhaka ngeziqholo ezinje ngegalikhi entsha, ityuwa, itswele, ilamuni kunye nekhari.
3. Isaladi yesaladi eneekherothi kunye nemon
Isaladi yesaladi eneekherothi kunye nemon inegalelo ekunciphiseni icholesterol kuba inamafutha asezantsi. Ukwenza oku, beka i-lettuce egayiweyo, iminqathe ekrwada ekrwada, isikiwe itswele kwisitya kunye nexesha kunye ne-1 lemon efakwe kunye neekhetshi ezimbalwa zegalikhi entsha.
4. Iimbotyi zesoya eziluhlaza
Isoya eluhlaza embizeni iqulathe ii-isoflavones ezinceda ukunciphisa i-cholesterol, iphantsi kumafutha kwaye umgangatho weprotein yesoya uyafana kakhulu nenyama, ngoncedo lokungabinayo i-cholesterol, egqwesa kumgangatho wazo zonke ezinye iiproteni zemifuno.
Ukwenza isoya eluhlaza egutyiweyo, kuyacetyiswa ukupheka isoya eluhlaza emanzini nasemva kokuthamba, ixesha lesosi yesosi, iviniga kunye nomgubo wejinja.
5. Irayisi emdaka eneminqathe
Irayisi emdaka eneekherothi ityebile kwimicu ethanda ukususwa kweemolekyuli ezinamafutha lilindle, ukongeza kwiivithamini ze-B, iiminerali ezinje nge-zinc, selenium, ubhedu kunye ne-manganese kunye ne-phytochemicals ene-antioxidant. Uluhlu lwangaphandle lwerayisi emdaka luqukethe i-oryzanol, into eyaziwa ngokuthintela nokulawula isifo sentliziyo.
Ukwenza irayisi emdaka kunye neminqathe, songa irayisi emdaka ngegalikhi, itswele kunye netyuwa emva koko udibanise amanzi kunye neminqathe egayiweyo.
Bona ulwazi ngakumbi malunga nokutya kwi-cholesterol esezantsi ngokubukela le vidiyo ilandelayo:
Iimpapasho Ezinomdla
Imigaqo yokuSebenza ye-7 Ithetha ukuba Yophulwe