Khawuthelekelele, uneminyaka engama-32 ubudala. Unomntwana oneentsuku ezisi-8 kuphela ubudala. Ngenye imini, ngelixa uncancisa umntwana wakho, ngequbuliso uziva unesiyezi kwaye ingalo yakho yasekhohlo iyaphela, kwaye xa uzama ukuvuka, uyawa phantsi. Yile nto kanye eyenzeka kumama oselula ogama linguJenny. Waphuthunyiswa kwiCandelo loNgxamiseko (ETU) lesibhedlele waza wafumanisa ukuba unesifo sentliziyo. Omnye wemithambo yegazi yakhe wawuphantse wavaleka ngenxa ye-cholesterol ephezulu. Namhlanje, masithethe ngendlela uJenny awatshintsha ngayo ubomi bakhe ngenxa yempilo yentliziyo yakhe emva kwale meko imbi.
Esona silumkiso sikhulu endasifumanayo ebomini
UJenny wothuka kakhulu xa wafumanisa ukuba inqanaba lakhe le-cholesterol lilonke lalingaphezulu kwama-300 xa wayehlaselwa sisifo sentliziyo. Wayenesifo esidluliselwa kwilifa esibizwa ngokuba yi-cholesterol ephezulu. Oogqirha bamnike amayeza baza bamcebisa ukuba enze utshintsho olupheleleyo kwindlela atya ngayo ukuze aphile ngokupheleleyo.
Kude kube ngoko, uJenny wayengazange acinge ngokutya okanye ukuzilolonga. Wayebhityile kakhulu kwaye wayenokutya nantoni na ayifunayo, ingakumbi inyama ebomvu, ngaphandle kolawulo. Kodwa emva kwesi siganeko, woyika kakhulu kangangokuba ngequbuliso waya kwelinye icala eligqithisileyo. Waba ngumdli wemifuno ngokupheleleyo. Wayeka nokutya ukutya okucutshungulweyo, iicarbohydrates ezicociweyo, ubisi, kunye nantoni na enamafutha agcweleyo.
Kwiminyaka emibini enesiqingatha eyalandelayo, wayecinga kakhulu ngayo yonke into ayityayo. Wayelinganisa yonke into. Ngenxa yoko, inqanaba le-cholesterol yakhe lehla ngaphantsi kwe-160, labuyela kwisiqhelo. Kodwa wayedakumbile kakhulu . Waqonda ukuba ukukhathazeka kakhulu ngayo yonke into ayityayo kwakungalunganga kwimpilo yakhe yengqondo. Ngoko ke wagqiba ekubeni ayeke imithetho yakhe engqongqo aze afumane indlela elungeleleneyo.
Indlela yokubaleka kwiingxaki ezimbini eziqatha uze ufumane indlela elungeleleneyo
Endaweni yokuphelisa iintlobo zokutya ezipheleleyo ezifana nenyama, iinkozo, kunye nobisi, wagqiba ekubeni anciphise amafutha agcweleyo aze andise ukutya kwakhe iziqhamo nemifuno. Le yayiyeyona sisombululo sikrelekrele awasifumanayo.
Eyona nto ibalulekileyo kukungathinteli izinto, kodwa kukunciphisa izinto eziyingozi empilweni nokongeza ezinye izinto eziluncedo.
Ezi zezinye zeenguqu ezilula, kodwa ezibaluleke kakhulu azenzileyo.
| Umkhwa wangaphambili | Utshintsho olusempilweni ekufuneka lwenziwe ngoku |
|---|---|
| Ibhega yenyama ebomvu (yenkomo) | Ibhega eyenziwe ngenyama engenamafutha efana ne-turkey. |
| Irayisi eqhelekileyo | Irayisi yekholifulawa ineekhalori eziphantsi kwaye igcwele izondlo ezisempilweni entliziyweni. |
| Iyogathi engenanto | Iyogathi engenabisi. Iiprobiotics ezikwezi zinokunceda ukunciphisa uxinzelelo lwegazi kwaye zixhase impilo yentliziyo. |
| Iikuki zetshokolethi ezenziwe ngomgubo | Iikuki ezenziwe ngeetshizi endaweni yomgubo. Olunye uphando lubonisa ukuba iitshizi zinokunceda ekunciphiseni i-cholesterol. |
| Iinyama | I-Tofu. Ukutya okunempilo okuneproteni eninzi. I-Tofu ingenziwa ibe mnandi kwaye iqhotyiswe ngokongeza izinongo ezimbalwa, uyigqume ngomgubo wombona, kwaye uyibhake e-oven. |
Malunga nokutya 'isidlo esikhohlisayo' ngamanye amaxesha
"Ndingumntu othanda ukutya ngokwenene. Ngoko ke kufuneka ndonwabele ukutya okumnandi ngamanye amaxesha," utshilo uJenny. Uba buthathaka bakhe. Ngamanye amaxesha unqwenela into efana nepizza okanye i-cinnamon roll. Kodwa into ebalulekileyo kukuba ungayenzi umkhwa ukutya ezo zinto yonke imihla , kodwa uzonwabele kuphela kwiziganeko ezikhethekileyo, njengokuba kube kanye ngeveki. Ukuze ukonwabele ubomi, kufuneka ube nezo zinto zincinci, akunjalo?
Ukunyamekela ukutya okulula ekhaya
UJenny uthi unesiko lokutya nantoni na ephambi kwakhe xa elambile. Ngoko ke ngoku uzama ukugcwalisa ifriji kunye neekhabhathi zakhe ngezinto ezinempilo ezifana neyogathi, igranola enamafutha aphantsi, kunye neziqhamo ezintsha. Kodwa ngabantwana ababini abancinci, ukutya okungenampilo kuyimfuneko. Usombulula loo ngxaki ngokuthenga iipakethi zeekuki kunye neetships ezisetyenziswa kanye endaweni yeepakethi ezinkulu. Ngaleyo ndlela, unokuyeka ukutya ngokungalawulekiyo.
Le yindlela endiye ndenza ngayo umthambo waba yinxalenye yobomi bam.
Ukuba une-cholesterol ephezulu, ukuzilolonga kubalulekile. Kuba xa sizilolonga, amanqanaba e-cholesterol entle emzimbeni wethu (HDL) ayanda kwaye amanqanaba ethu amabi (triglycerides) ayancipha.
UJenny wayengazilolongi konke konke ngaphambi kokuba ahlaselwe yintliziyo. Emva kwenkqubo yokulungisa intliziyo esibhedlele, wafumana ukuzithemba kokuzilolonga eyedwa. Wathenga i-elliptical trainer yekhaya lakhe. "Ndisandula ukuqhela ukuyiqhuba ngokukhawuleza, nzima kancinci, ixesha elide kancinci yonke imihla. Ndaqala ngemizuzu emi-5, emva koko ndayi-10, ndaza ndayi-15, ekugqibeleni ndaziva ndizingca kakhulu xa ndakwazi ukuzilolonga iyure enye ngokulandelelana," utshilo.
Ngoku ugxila kakhulu kwimisebenzi ayenzayo nabantwana bakhe. Uya nakwijimu iintsuku ezimbini okanye ezintathu ngeveki aze athathe iklasi yoqeqesho lwexeshana. Ukongeza, uhamba imizuzu engama-20-30 iintsuku ezininzi ngeveki. Xa esenza izinto nabantwana bakhe, njengokukhwela iibhayisekile okanye ukudlala ibhola, akubonakali ngathi kukuzilolonga, kuvakala ngathi kumnandi.
Ukulawula uxinzelelo nako kubaluleke kakhulu.
UJenny uthi unobuntu obufana no-A, nto leyo emenza axhalabe kancinci aze azame ukwenza yonke into ngokugqibeleleyo. Kodwa oogqirha bakhe bamxelele ngokucacileyo ukuba uxinzelelo luyandisa umngcipheko wakhe wesifo sentliziyo . Usebenzise amayeza okwethutyana, kodwa akancedanga kangako.
Ngoko ke wenza ntoni? Uzinika ixesha lokuba yedwa.
- Ngamanye amaxesha sihlala esofeni size sibukele uthotho lweTV esiluthandayo.
- Ngelinye ixesha, hlamba ngamanzi ashushu.
- Ngamanye amaxesha andenzeli nto, ndiphefumle nzulu ndize ndiphumle.
Ezi zinto zilula zinokunceda kakhulu ekuphuculeni impilo yengqondo. Ukugcina indlela yokuphila enempilo yentliziyo kunokuba nzima, kodwa uJenny usixelela ukuba, "Akukona ngezinto ezinkulu, kukutshintsha okuncinci esinokukwenza. Kukwenza konke okusemandleni ethu."
Umyalezo Wokuya Ekhaya
- Kungcono ukwenza utshintsho oluncinci noluqhubekayo kwindlela ophila ngayo kunokwenza utshintsho olukhulu nolunzima ngaxeshanye.
- Ukulinganisela kubaluleke kakhulu ekutyeni. Musa ukuthintela yonke into, yonwabele ukutya okuthandayo ngamanye amaxesha.
- Khetha umthambo owuthandayo kwaye uwenze ube yinxalenye yemisebenzi yakho yemihla ngemihla. Imisebenzi eyenziwa kunye nosapho lwakho inokwenza umthambo ube mnandi.
- Njengokutya kunye nokuzilolonga, ukulawula uxinzelelo kubaluleke kakhulu kwimpilo yentliziyo.
- Soloko uthetha nogqirha wakho ngaphambi kokuba wenze izigqibo malunga nokutya kwakho, isicwangciso sakho sokuzilolonga, kunye nemeko yakho yempilo.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho