Amakhambi asekhaya ehlisa ne-cholesterol nezindlela zokupheka
-Delile
- Amakhambi asekhaya amahle kakhulu ukwehlisa i-cholesterol
- Ukupheka kokwehlisa i-cholesterol
- 1. Ukhilimu we-avocado
- 2. I-pancake ye-eggplant ene-flaxseed
- 3. Isaladi ulethisi enezinqathe nolamula
- 4. Ubhontshisi obusikiwe obuluhlaza
- 5. Irayisi elinsundu elinezaqathe
Ukwehlisa i-cholesterol ngamakhambi asekhaya kubalulekile ukukhetha ukudla okunothe ku-omegas 3 no-6 kanye ne-fiber, njengoba kusiza ukunciphisa ukumuncwa kwamafutha futhi kukhuthaze ukulawulwa kwamazinga we-cholesterol. Kubalulekile ukuthi amakhambi asekhaya asetshenziswe njengendlela yokugcwalisa ukwelashwa okuboniswe ngudokotela.
I-cholesterol yinto enamafutha, emhlophe, engenaphunga engabonakali noma ebonakalayo ekunambithekeni kokudla. Izinhlobo eziyinhloko ze-cholesterol yi-cholesterol enhle (i-HDL) okumele ibe ngaphezu kwama-60 mg / dL ne-cholesterol embi (i-LDL), okumele ibe ngaphansi kuka-130 mg / dL. Ukugcina amanani we-cholesterol egazini alinganiselwa kahle kubalulekile ukuqinisekisa ukusebenza kahle kohlelo lwamahomoni nokuvikela izifo zenhliziyo, njengokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi. Funda kabanzi mayelana nezinhlobo ze-cholesterol.
Amakhambi asekhaya amahle kakhulu ukwehlisa i-cholesterol
Izindlela zokwelapha zasekhaya ziyasiza ekulawuleni izinga le-cholesterol esegazini ngoba zinezinto ezenza kube lula ukuphakama kwe-HDL futhi zinciphise ukumuncwa kwe-LDL, ngaleyo ndlela kuthuthukiswe inani eliphelele le-cholesterol. Ezinye izibonelo yilezi:
| Zuza | Isetshenziswa kanjani | |
| I-artichoke | Kuvikela isibindi futhi kunciphise ukugxila kwe-cholesterol embi. | Pheka emanzini imizuzu engu-7 bese udla. |
| Imbewu yefilakisi | Inemicu ne-omega 3 no-6 okuthi uma imunce amathumbu ilwe ne-cholesterol embi. | Faka isipuni esingu-1 sembewu yefilakisi kumasobho, amasaladi, iyogathi, ujusi, ubisi noma i-smoothie. |
| I-tincture yesitshalo seqanda | Iqukethe imicu evumela ukuqedwa kwe-cholesterol esitokisini. | Faka izingcezu ezi-4 zesikhumba sesitshalo seqanda cwilisa otshwaleni okusanhlamvu izinsuku eziyi-10. Bese uhlunga ngesihlungi sephepha bese uthatha isipuni esingu-1 (sekhofi) sengxenye ketshezi ehlanjululwe ngesigamu seglasi lamanzi, ama-2 ngosuku. |
| I-Yerba mate Tea | Inezakhiwo ezinciphisa ukumuncwa kwamafutha ekudleni. | Bilisa 1 litre lamanzi anezipuni ezi-3 zomlingani, hlunga bese uthatha emini. |
| Itiye leFenugreek | Imbewu yayo isiza ukunciphisa i-cholesterol egazini. | Bilisa inkomishi 1 yamanzi ngesipuni esingu-1 sembewu yefenugreek imizuzu emihlanu. Thatha ukufudumala. |
Yize kukhonjisiwe ukuthi ilawula i-cholesterol, la makhambi asekhaya awathathi indawo yokudla, ukuzivocavoca kanye namakhambi akhonjiswe ngudokotela wenhliziyo, kepha ayizinhlobo ezinhle kakhulu zomphelelisi wokwelapha.
Ukuze ukwazi ukwehlisa i-cholesterol engalungile, kunconywa ukuthi ulandele ukudla okunempilo, kudle imithombo emihle kuphela yamafutha njengamafutha omnqumo, iminqumo, ukwatapheya namantongomane, futhi kungafaki ukudla okunamafutha anobungozi emzimbeni, njengalabo abakhona ukudla okusetshenzisiwe. Isu elihle ukubheka inani lamafutha akulebula lokudla nokupakishwa ukuze kuhlolwe ukuthi kuphephile yini ukudliwa noma cha.
Buka le vidiyo elandelayo ukuze ufunde ngamanye amakhambi anconyiwe asekhaya:
Ukupheka kokwehlisa i-cholesterol
Lezi zindlela zokupheka zingamasu amahle okwehlisa i-cholesterol, okuyindlela enhle yokudla okunempilo nokulinganiselayo.
1. Ukhilimu we-avocado
Ukhilimu we-avocado ucebile ngamafutha anempilo nama-antioxidants, okusiza ukunciphisa i-cholesterol embi. Ukwenza lo khilimu, vele ushaye ku-blender 1 avocado evuthiwe nge-100 mL yobisi olusikiwe bese wenza ubumnandi ukunambitha.
2. I-pancake ye-eggplant ene-flaxseed
Isitshalo seqanda sinezinto ezisebenzayo ezisiza ukulinganisela i-cholesterol ne-triglycerides, kuyilapho i-flaxseed icebile ku-omegas 3 no-6 futhi idala nensini esiswini eyandisa umphumela wokusutha kwesidlo, isiza kunqubo yokwehlisa isisindo.
Ukwenza i-pancake batter, vele ushaye ku-blender 1 inkomishi yobisi olunamafutha, 1 inkomishi kafulawa kakolweni ophelele, iqanda eli-1, inkomishi ye-1/4 yamafutha omnqumo, usawoti kanye ne-oregano. Ngemuva kwalokho, ungenza ukugcwaliswa kwepanekuku, futhi ngalokho, kufanele ususe isitshalo seqanda esingu-1 nesifuba senkukhu esingu-1 nesizini yokunambitha. Okunye ongakwenza ukusika isitshalo seqanda ubhake ngezinongo ezifana negalikhi entsha, usawoti, u-anyanisi, ulamula kanye nekhari.
3. Isaladi ulethisi enezinqathe nolamula
Isaladi ulethisi enezinqathe nolamula inegalelo ekwehliseni i-cholesterol ngoba inamafutha aphansi. Ukwenza lokhu, beka ulethisi oqoshiwe, izaqathe ezigayiwe ezigayiwe, u-anyanisi osikiwe esitsheni bese ufaka isilimula esingu-1 esikhanyisiwe nama-clove ambalwa kagalikhi omusha.
4. Ubhontshisi obusikiwe obuluhlaza
I-soya eluhlaza embizeni iqukethe ama-isoflavones asiza ukunciphisa i-cholesterol, iphansi emafutheni futhi ikhwalithi yamaprotheni we-soy ifana kakhulu naleyo yenyama, ngenzuzo yokungabi ne-cholesterol, edlula ikhwalithi wonke amanye amaprotheni emifino.
Ukwenza i-soy eluhlaza eluhlaza, kunconywa ukupheka isoya eluhlaza emanzini futhi ngemuva kokuthamba, inkathi nge-soy sauce, uviniga kanye ne-ginger powder.
5. Irayisi elinsundu elinezaqathe
Irayisi elinsundu elinezaqathe licebile ngemicu evumela ukuqedwa kwama-molecule amafutha ngendle, ngaphezu kwamavithamini B, amaminerali afana ne-zinc, i-selenium, ithusi kanye ne-manganese kanye nama-phytochemicals anesenzo se-antioxidant. Isendlalelo sangaphandle selayisi elinsundu siqukethe i-oryzanol, into eyaziwa ukuvimbela nokulawula isifo senhliziyo.
Ukuze wenze irayisi elinsundu ngoqathe, mane nje ususe irayisi elinsundu ngegalikhi, u-anyanisi nosawoti bese ufaka amanzi noqathe ogayiwe.
Bona imininingwane eminingi ngokuthi yini ongayidla ukwehlisa i-cholesterol ngokubuka ividiyo elandelayo:
Inconyelwe Kuwe
Izinhlungu Zekhanda
