Kunombono wokuthi isinkwa esine-cholesterol ephakeme sinqatshelwe ngokuphelele ukuba sidliwe. Kepha empeleni lokhu akunjalo. Ngaphezu kwalokho, kubantu abaningi, kufaka phakathi abanesifo sikashukela, kunzima ukwenqaba lo mkhiqizo wokudla.
Izifundo zemitholampilo zibonisa ukuthi isinkwa asenzeki kuphela, kepha sidinga ukudliwa nge-LDL ephezulu, ngoba kusiza ukuguqula amazinga e-cholesterol abe nawo ngisho nezindlela ezithuthukile ze-atherossteosis.
Umkhiqizo uqukethe amavithamini amaningi nezakhi ezisebenzayo ezidingekayo ekusebenzeni okujwayelekile kwezitho zangaphakathi nezinhlelo. Imikhiqizo eyenziwe ngofulawa ingumthombo wamandla, ngakho-ke, abantu abahola indlela yokuphila esebenzayo bayayidinga.
Ake sibheke ukuthi yisiphi isinkwa ongasidla nge-cholesterol ephezulu nesifo sikashukela, futhi yiziphi izimpahla ezibhakiwe ezivinjelwe?
Hlobo luni lwesinkwa engingasidla nge-cholesterol ephezulu?
Imikhiqizo yamakhekhe ingumkhiqizo onekhalori ephezulu, ikakhulukazi amakhekhe enziwe ngofulawa omhlophe we-premium. Isinkwa se-Wheat siqukethe ama-kilocalories angama-250 nge-100 g yomkhiqizo. Okuqukethwe kwekhalori okukhudlwana kutholakala ekubhakweni, ukusetshenziswa kwayo okudingeka kuncishiswe kushukela kanye namazinga aphezulu we-cholesterol embi.
Ngakho-ke ngingadla isinkwa esinjani? Ukuphendula umbuzo weziguli, kufanele uqonde ukuthi imuphi umkhiqizo obhekwa njengokudla (okuphansi-ikhalori) futhi uwusizo lomzimba. Isinkwa sokusanhlamvu okuphelele singumthombo wamavithamini we-B, A, K. Uqukethe izakhi eziningi zezitshalo nezakhi zamaminerali. Umkhiqizo onjalo uyisici esisemqoka sokudla okwelapha.
Ukusetshenziswa njalo kuthuthukisa ipheshana lesisu, kuphakamisa amandla, kususe izinto ezinobuthi kanye nobuthi. Isimo semithambo yegazi nenhliziyo nakho kuyathuthuka, okusiza ukugcina ushukela wegazi ojwayelekile, kugweme isisindo ngokweqile futhi kuvumele nokulinganisela i-cholesterol ibhalansi.
Isinkwa se-Bio singumkhiqizo oyingqayizivele, okuqukethwe yi-cholesterol kwesinkwa kungu-zero. Ilungiselelwe ngaphandle kobisi, ushukela ohlanganisiwe, amaqanda enkukhu, usawoti, imifino kanye namafutha ezilwane. Sebenzisa imifino eyomile, imbewu, izinongo - zisiza ukuthuthukisa ukunambitheka.
Isinkwa esibukhoma luhlobo lomkhiqizo owenziwe ngesisekelo se-sourdough yemvelo, ufulawa ongafakwanga namabele kakolweni. Igcwala ngokushesha, ithinta kahle i-intestinal motility, ayithinti ushukela wegazi, ihlisa i-LDL.
Ngokuphikisana nesizinda sokudla okunempilo, udinga ukudla ama-crackers kanye nama-roll rolls. Isinkwa asinayo i-cholesterol, senziwa ngofulawa obusezingeni eliphansi, ngobuningi be-fiber, izingxenye zamaminerali kanye namavithamini. Imikhiqizo ifakwa ngokushesha futhi kahle, ayiholeli ekuwohlokeni nokubola emathunjini.
Isinkwa samagatsha asikwazi ukukhulisa i-cholesterol. Ngaphezu kwalokho, iqukethe izakhi zomzimba ezithuthukisa umgudu wokugaya ukudla. Ngokusho kwabezempilo, iziguli ezine-atherossteosis kufanele zidle isinkwa se-bran nsuku zonke.
Isinkwa nge-bran sisiza ukwehlisa isisindo ngokweqile, yenza ngokwezifiso umzimba we-lipid.
Rye nesinkwa grey
Akuyona imfihlo ukuthi ngokudla okudlayo, izazi zezempilo zitusa ukulahla ukusetshenziswa kwesinkwa esimhlophe. Ayinayo i-cholesterol, kepha kunenani elikhulu lama-carbohydrate, okuholela ekuhlelweni kwesisindo ngokweqile. Ngakho-ke, kwabanesifo sikashukela, umkhiqizo onjalo wenqatshelwe, ngoba kuzoba nomthelela ekuqongeleleni kwamafutha emzimbeni, okuholela ekwandeni kwenkambo yesifo sikashukela.
Isinkwa esimnyama noma se-rye senziwa ngesisekelo se-rye sourdough. Ngokobuchwepheshe obulungile, iresiphi kufanele ingabi nemvubelo. Imikhiqizo ithuthukiswe ngamavithamini, ama-amino acid, i-iron, i-magnesium. Isinkwa sama-rye sisiza kakhulu ebusika, ngoba sisiza ukukhulisa isimo sokuzivikela komzimba.
I-fiber fiber, equkethwe kusinkwa se-rye, isiza ukuqeda ubuthi emzimbeni, ithuthukisa umgudu wokugaya ukudla, i-saturates isikhathi eside. Njengoba amandla esetshenziselwa ukugaya i-fiber, umuntu wehlisa isisindo. Ngakho-ke, abanesifo sikashukela isinkwa esinjalo kungenzeka.
Isinkwa esimpunga asinconywa ukufakwa ekudleni ngoba inani layo lokudla lincane kakhulu. Ngokudla, ungadla kaningana ngenyanga. Ukuphuza ngokweqile kungakhuphula i-LDL egazini.
Isinkwa se-Borodino, ngenxa yokufakwa kwama-lipid acid emathunjini nokususwa okungokwemvelo emzimbeni, kusiza ekwehliseni i-cholesterol egazini.
I-Cholesterol Bread Diet
Ukubala okuqukethwe i-cholesterol esinkwa, udinga ukwazi ukwakheka komkhiqizo. Ngakho-ke, iziguli ziyelulekwa ukuba zifunde ngokucophelela ilebula esephaketheni ukuze ingabandakanyi ukulimaza umzimba.
Ukudla kwe-atherossteosis kunezinhloso eziningana. Okokuqala, ngosizo lokudla okunempilo, kubalulekile ukunciphisa inani lama-lipoprotein aphansi. Ngaso leso sikhathi, kuyadingeka ukwandisa ukugcwala kwe-cholesterol enhle.
Isazi sezempilo esidumile sase-Israel sithuthukise ukudla okukhethekile kweziguli ezinjalo. Ochwepheshe abaningi bezokwelapha abamkholelwa, kepha izifundo zokwelapha nokuhlola kuye kwabonisa ukusebenza kwawo ngempumelelo. Ngemvume kadokotela, umuntu onesifo sikashukela angazama ukudla okunjalo ukunciphisa i-cholesterol.
Ukudla komondli wase-Israeli kuqukethe izigaba ezimbili. Izici zamandla:
- Izinsuku zokuqala eziyi-14, isiguli kufanele siphuze okungenani amalitha ama-2 amanzi ngosuku. Tea, ujusi, amanzi amaminerali, njll. Iziphuzo ezifakiwe azifakwanga kulo mthamo. Thatha ama-vitamin complexes, udle noma imiphi imifino nanoma yisiphi isinkwa esidliwayo. Udinga ukudla njalo ngamahora angama-3-3,5. Emavikini amabili, ukulahleka kwesisindo okusheshayo kwe-2-5 kg kuyabonwa, isimo semithambo yegazi siyathuthuka, ukuphuma kwegazi kuyanda, kanye nokuxazululwa kweningi le-cholesterol.
- Isikhathi sesigaba sesibili kuze kube yilapho isiguli sifinyelela izinga elifunayo le-cholesterol egazini. Ungadla ngokuya ngohlelo olujwayelekile ngokuya ngokuthandwa nangokwenqatshelwa nge-LDL ephezulu. Into esemqoka ukusebenzisa izinhlobo zokudla zesinkwa. Ngaso leso sikhathi, okudliwayo kufanele kuqukethe inyama, imikhiqizo yezinhlanzi, izithelo / imifino, okusanhlamvu okuphelele.
Lapho ukhetha isinkwa sokudla okunesidingo sokudla, udinga ukunikela ngokuthanda amamaki amnyama enziwe ngofulawa we-wholemeal.
Ungasibona kanjani isinkwa sokudla?
Lapho ukhetha umkhiqizo, udinga ukunaka inkomba efana nenkomba ye-glycemic; libonisa umphumela womkhiqizo oyibhikishi kumanani kashukela emzimbeni wesiguli.
Kufakazelwa ukuthi isinkwa sokudla sinenkomba encane ye-glycemic. Uma uthenga umkhiqizo emnyangweni onesifo sikashukela, i-GI ingakhonjiswa kwiphakheji. Kunamatafula akhethekile ku-Intanethi akhombisa inkomba yomkhiqizo. Kufanele futhi unake izinhlobo ezahlukene zikafulawa, izithasiselo, izinongo, noma ngabe kukhona imvubelo ekwakhiweni, impilo eshalofini.
Inkomba ephansi ye-glycemic yesinkwa se-bran. Lo mkhiqizo ungadliwa ngokuphephile ngabashukela abane-cholesterol ephezulu. Ngakho-ke, ama-nthambi awacutshungulwa, ngakho-ke gcina zonke izakhi zomzimba kanye nezicubu ezithinta kahle inqubo yokugaya ukudla. Lapho uhlanza umzimba, i-glycemia ayikhuli, ama-lipid ayingozi abangela i-hypercholesterolemia avele.
Ngokunyuka kwe-cholesterol embi, ukudela isinkwa akudingekile. Udinga nje ukwazi ukuthi yimuphi umkhiqizo ovela njengomkhiqizo wokudla, khetha izinhlobonhlobo ozithandayo kanye nomenzi we-bona fide.
Yisiphi isinkwa esiwusizo esichazwa kuvidiyo kule ndatshana.
