Ukudla okuyishumi okuphezulu ukunciphisa amafutha omzimba

Ama-alimondi:

Icebile ngama-acids agcwele amafutha kanye ne-vitamin E, esusa i-cholesterol namafutha angenampilo emzimbeni, ngaphezu kwe-fiber enikeza umuzwa wokusutha ngaphandle kokukhuluphala.

Ukwatapheya:

Umthombo obalulekile wamafutha anempilo asiza ukushisa amafutha esiswini, aqukethe i-oleic acid, ekhipha i-cholesterol emzimbeni.

Amafutha e-Linseed:

Umthombo obalulekile wamafutha emvelo anothe ku-Omega 3, esiza ukuqeda amafutha

I-Pistachio:

Ukuyidla njalo kusiza ekushiseni amafutha anqwabelene endaweni yesisu ngoba iqukethe i-carotene pigments, engenye ye-antioxidant enamandla kakhulu.

ushokoledi omnyama:

Ushokoledi omnyama, noma i-cocoa powder eluhlaza, uqukethe izinto eziningi ezisiza ukushisa amafutha esiswini.

Amafutha e-Olive :

Amafutha omnqumo aqukethe amaphesenti aphezulu ama-saturated fatty acids asiza ukuqeda amafutha ayingozi.

I-Lentils:

Iqukethe inani elikhulu lamaprotheni kanye nemicu esiza umzimba ukuba ushise amafutha.

Oats:

Iqukethe inani elikhulu lemicu yemvelo, Ngaphezu kwalokho, iyaphuza ukugaya futhi inikeza umuzwa wokusutha ohlala isikhathi eside.

ipulamu:

isithelo esimnandi esicebile nge-fiber; Iplamu iqukethe inani elikhulu lamavithamini A, B, no-C, ngakho-ke yisithelo esinempilo kakhulu esingenawo ama-calories futhi sikhuthaza izinqubo zokushiswa kwamafutha.

Itiye elihlaza :

Inezinzuzo ezinkulu zezempilo kanye nokushiswa kwamafutha, njengoba iqukethe ama-antioxidants awusizo kakhulu ukuvikela umdlavuza nezinye izinto ezinempilo kanye nezinto ezicindezela umzimba ukukhulisa amazinga okushisa amafutha.

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