Iimveliso zobisi ezinamafutha aphezulu njengebhotolo zinxulunyaniswe nomngcipheko wokunciphisa ukutyeba, isifo seswekile kunye neengxaki zentliziyo. Sekunjalo, ibhotolo ineekhalori ezininzi kunye namafutha ahluthayo kwaye ifanele yonwatywe ngokumodareyitha. Kungcono ukuwusebenzisa kunye nomxube wamafutha asempilweni njengeoyile yomnquma, iavokhado, amandongomane, imbewu, kunye nentlanzi enamafutha.
Ngaba kusempilweni ukupheka nebhotolo?
Xa upheka, imajarini eqinileyo okanye ibhotolo ayisiyiyo eyona ikhethekileyo. Ibhotolo inamafutha amaninzi, anokunyusa icholesterol yakho. … Uninzi lweemargarine zinamafutha atyebileyo kunye ne-trans-fatty acids, ezinokuba zimbi nakuwe. Omabini la mafutha aneengozi empilweni.
Ngaba ukupheka ngebhotolo kusempilweni kuneoyile?
I-Butter iqulethe i-artery-clogging fat fat, kwaye i-margarine iqulethe indibaniselwano engenampilo ye-fat egcwalisiweyo kunye ne-trans, ke olona khetho lusempilweni kukutsiba zombini kwaye usebenzise iioyile ezingamanzi, ezinje nge-olive, canola kunye ne-safflower oyile, endaweni yoko.
Yeyiphi eyona bhotolo isempilweni ukupheka ngayo?
Nazi ezili-10 zebhotela ezinempilo ezithatha indawo yezondlo.
- Ibhalansi yoMhlaba icinezelwe ioyile yeAvocado. …
- I-Nutiva yeCoconut Manna. …
- Iifama zeCarrington Organic Ghee. …
- Andikholelwa ukuba ayisiBhotolo! …
- Ukusasazeka kweOlivio. …
- Ilizwe elityala iBhotolo yeZityalo ngeoyile yeOlive. …
- Ibhotolo yeVegan yeMiyoko. …
- I-WayFare Ibhotela eQutywe ngeTyuwa.
I-25 февр. 2020 г.
Ngaba ukucoca ibhotolo kusempilweni?
Iingcebiso ze-NHS kukutshintsha "ukutya okuphezulu okunamafutha agcweleyo kunye neenguqu ezinamafutha asezantsi" kwaye ilumkisa ngokuchasana nokutya kokutya okanye ibhotolo yamafutha, ucebisa ngeoyile yombona, ioyile kajongilanga kunye neoyile edlwenguliweyo. Amafutha anelisiweyo aphakamisa amanqanaba e-cholesterol, enyusa umngcipheko wesifo sentliziyo.
Kutheni ibhotolo ingalunganga kuwe?
Ubungozi obunokubakho bebhotolo
Ibhotolo iphezulu kwiikhalori kunye namafutha-kubandakanya amanqatha agcweleyo, adibene nesifo sentliziyo. Sebenzisa esi sithako ngononophelo, ngakumbi ukuba unesifo sentliziyo okanye ujonge ukunciphisa iikhalori.
Ngaba ibhotolo ivala imithambo?
Abaphengululi bathi “akulunganga kwaphela” ukukholelwa ukuba amafutha agcwele ibhotolo kunye netshizi avale imithambo. Oogqirha abathathu baphikisa ukuba ukutya "ukutya okwenyani", ukuthatha umthambo kunye nokunciphisa uxinzelelo ziindlela ezingcono zokuphelisa isifo sentliziyo.
Ngawaphi amanqatha asempilweni okupheka nawo?
I-oli yomnquma eyongezelelweyo ayithathwa njengoyena mafutha upheka kubushushu obuphantsi.
Yeyiphi oyile yokupheka esempilweni?
Iioyile zokupheka ezinempilo
- ICanola.
- Umbona.
- Umnquma.
- Amandongomane.
- Umtsalane.
- Iimbotyi zesoya.
- Ujongilanga.
Ixesha eli-24. 2018 г.
Ngaba kungcono ukupheka amaqanda ngeoli okanye ibhotela?
Kubalulekile ukuba ne-skillet kunye ne-top efanelekileyo. Ifuna intwana yeoyile kunye nebhotolo. I-oyile inokufudunyezwa kubushushu obuphezulu kwaye ikuvumela ukuba ufumane ipani entle kwaye ishushu ukwenza loo mngxunya mncinci weqanda. Ibhotolo inika amaqanda ukugqiba okucocekileyo.
Yeyiphi imargarine ebhetele okanye ibhotolo?
Imajarini ihlala inyusa ibhotolo xa kufikwa kwimpilo yentliziyo. Imajarini yenziwa ngeoyile yemifuno, ke iqulethe amafutha "alungileyo" angafakwanga - amafutha e-polyunsaturated kunye ne-monounsaturated. Ezi ntlobo zamafutha zinceda ukunciphisa i-lipoprotein (LDL), okanye "embi," i-cholesterol xa kufakwe amafutha amaninzi.
Yeyiphi ibhotolo efanelekileyo kwi-cholesterol ephezulu?
Unokukunceda ukunciphisa umngcipheko we-cholesterol ephezulu ngokufaka ukutya kwibhotela eqhelekileyo ephantsi kwamafutha ahluthayo okanye ibonakaliswe ukuba inefuthe elincinci kwingozi yesifo senhliziyo, njenge: ibhotela etyiswe ngotshani. I-Earth Balance isasazeka, i-vegan, i-soy-free, inketho engeyiyo i-hydrogenated. iiavokhado.
Ngaba ibhotolo yokwenene ilungile kwingqondo yakho?
Abaphandi baye bafumanisa ukuba amafutha athile okutya ngokukodwa-i-saturated fat, efumaneka kukutya okufana nenyama ebomvu kunye nebhotela-inokuba yingozi kakhulu kwingqondo yakho.
Ngaba ibhotolo iyanyusa amanqatha esisu?
Ukutya okunamafutha, okufana nebhotolo, itshizi, kunye nenyama enamafutha, ngoyena nobangela wamafutha esiswini.
Ngaba kungcono ukuqhotsa ngebhotela okanye ioli yeoli?
Ioyile yomnquma inamafutha amancinci kakhulu kunebhotolo. Kungcono ukuqhotsa. Indawo yokutshisa ioli yeoli malunga ne-410 degrees Fahrenheit. … Ioyile yomnquma iyakongeza incasa enamandongomane esityeni sakho nanini na uyisebenzisa.
Yeyiphi eyona ibhotolo isempilweni?
9 endaweni yamabhotolo
- I-oyile ye-olivu.
- Ghee.
- Yogurt yogric.
- Iponyoponyo.
- Ipilisi yethanga.
- Iibhanana ezicujiweyo.
- Ioyile yekhokhonathi.
- I-Applesauce.