Kuthekani ngawe? Sonke sifuna ukuba sempilweni kwaye sonwabe . Intliziyo yenye yezona zitho zibalulekileyo emzimbeni wethu. Ngoko ke luxanduva lwethu sonke ukugcina le ntliziyo isempilweni. Isifo sentliziyo siqheleke kakhulu kwilizwe lethu ngoku. Kodwa ubusazi na ukuba ukuba sitshintsha ukutya kwethu kancinci, singawunciphisa kakhulu lo mngcipheko? Ukutya okufanelekileyo esikutyayo kunokulawula iimpawu zesifo sentliziyo kwaye kuthintele ezinye iingxaki .
Ukutya okunempilo kunye nokuzilolonga kunokunceda ukulawula inkqubo yokunciphisa imithambo yethu. Kwezinye iimeko, kunokubuyisela umva ukuncitshiswa kwemithambo. Kunokunceda nokulawula i-cholesterol yakho "embi", okanye i-LDL cholesterol , uxinzelelo lwegazi , amanqanaba eswekile egazini , kunye nobunzima bomzimba.
Kulungile, ngoko ke utya njani ngale ndlela inempilo yentliziyo?
Ukutya ukutya okunempilo entliziyweni akuthethi ukutya ukutya okucoliweyo nokungakhathaliyo kuphela. Kuthetha ukunciphisa ukutya okuthile ngelixa ukongeza ukutya okunesondlo nokunempilo ekutyeni kwethu. Ngokulandela la manyathelo ali-9 alula, nawe ungayikhusela intliziyo yakho.
1. Qonda izinto ezisisiseko
Le yeyona nto ibalulekileyo. Isiseko sesicwangciso sakho sokutya silula: Yitya imifuno emininzi, iziqhamo, iinkozo ezipheleleyo , kunye neembotyi . Ezi zezona zitya zilungileyo zokukunceda ulwe nesifo sentliziyo. Zama ukutya ubuncinane imifuno emithathu kunye neziqhamo ezimbini ngosuku. Xa usitya irayisi, khetha irayisi emdaka endaweni yerayisi emhlophe.
2. Yenza ukutya kube mnandi.
Ukutya okunempilo kufanele kube mnandi. Kulapho ke siziva sifuna ukuqhubeka nokutya loo ndlela yokutya. Endaweni yokusebenzisa ityuwa, iswekile, kunye neoyile eninzi, zama ukongeza iziqholo zakho (ezintathu okanye ezintlanu) ekutyeni kwakho . Zama ukusebenzisa izinto ezifana ne-turmeric, ipepile, isinamoni, kunye ne-cloves. Buza ugqirha wakho malunga neendlela zokupheka kunye neentlobo zokutya omele uzikhethe xa usitya ngaphandle, kwaye ukuba kuyimfuneko, ungadibana nogqirha wezondlo.
3. Fumana iproteni eyaneleyo
Iiproteni zibalulekile emizimbeni yethu, kodwa kufuneka sikhethe iintlobo zeeproteni ezisempilweni yentliziyo.
- Iintlanzi (ingakumbi iintlanzi ezinamafutha ezifana nesalmon, i-mackerel, kunye ne-sardines)
- Inkukhu engenalusu
- Iimveliso zobisi ezinamafutha aphantsi
- Iimbotyi ezifana neelentile, iimbotyi eziluhlaza, iitships, kunye neepeas
- Amaqanda (malunga nelinye ngosuku)
- Amantongomane afana neecashews kunye namandongomane (zitye ngaphandle kweoyile okanye ityuwa)
4. Nciphisa amafutha angengowasempilweni
Eli linqaku elibaluleke kakhulu. Ayizizo zonke iinqatha ezimbi, kodwa ezinye azilungelanga intliziyo. Makhe sibone ukuba zeziphi ezi.
Khumbula, injongo ayikokususa ngokupheleleyo amafutha ekutyeni kwakho, kodwa kukutshintsha amafutha amabi ngamafutha alungileyo .
| Uhlobo lwamafutha | Impembelelo entliziyweni | Ukutya okuqulethe (imizekelo) |
|---|---|---|
| Amafutha Agcweleyo | Imbi (kufuneka ilinganiselwe) Yonyusa amanqanaba e-cholesterol embi (LDL). | Ibhotolo, ighee, ioyile yesundu, ioyile yekhokhonathi, inyama enamafutha, itshizi, ubisi olunamafutha apheleleyo. |
| Amafutha eTrans | Kubi kakhulu (kufuneka kuphele) Inyusa i-LDL kwaye yehlisa i-cholesterol elungileyo (i-HDL). | Ukutya okuqhotsiweyo (iiroli, iipatties), imajarini, iimveliso zokubhaka (ezinye), ukutya okupakishwe kwiipakethe. |
| Amafutha angenawo umxube | Kulungile Inceda ekunciphiseni amanqanaba e-LDL. | Ioyile yomnquma, ioyile yecanola, ioyile yamandongomane, iavokhado, iicashew, iialmond. |
5. Khetha iicarbohydrates (iicarbs) ezifanelekileyo
Iicarbohydrates zezona zinto ziphambili ezinika amandla emzimbeni wethu. Kodwa nalapha, kufuneka sikhethe iicarbohydrates ezintsonkothileyo.Kodwa hayi iicarbohydrates ezilula ezineswekile eninzi. Malunga nesiqingatha seekhalori zakho kufuneka zivela kwiinkozo ezipheleleyo, imifuno, kunye neziqhamo. Nciphisa ukutya okuneswekile okufana nesonka esimhlophe, irayisi emhlophe, iziselo ezineswekile, iikeyiki kunye neebhisikithi kangangoko unako.
6. Musa ukutsiba ukutya.
Abanye abantu abadli isidlo sakusasa nesasemini bezama ukunciphisa umzimba. Lo ngumkhwa ombi kakhulu . Xa oku kusenzeka, bagqibela besitya ngaphezu kokuba kufuneka kuba balambile kakhulu kwixesha elizayo xa besitya. Endaweni yoko, ukongeza kwizidlo ezintathu eziphambili, yongeza izidlo ezimbini ezincinci ezinesondlo (umz., iqhekeza lesiqhamo, iyogathi). Oko kuthetha izidlo ezincinci ezi-5-6 ngosuku. Kodwa kufuneka uqaphele umxholo weekhalori.
7. Nciphisa ukutya ityuwa
Ukutya ityuwa egqithisileyo yeyona nto ibangela uxinzelelo lwegazi oluphezulu. Uxinzelelo lwegazi oluphezulu lutshaba olukhulu lwentliziyo. Ngoko ke, nciphisa inani letyuwa eyongezwayo ekutyeni. Endaweni yoko, sebenzisa izinto ezifana nelayimu, ipepile, kunye neviniga. Iisosi, iipickles, inyama eyomileyo, kunye neesoseji ezithengwa evenkileni zinetyuwa eninzi, ngoko ke zinciphise. Kubalulekile nokubandakanya ukutya okutyebileyo kwi -potassium, i-magnesium, kunye ne-calcium . Ezi zininzi kwizinto ezifana neebhanana, ispinatshi, iimbotyi kunye neyogathi.
8. Masizilolonge kancinci yonke imihla.
Njengokutya, ukuzilolonga kubalulekile entliziyweni. Ukuzilolonga kuyayiqinisa intliziyo, kuphucula ukujikeleza kwegazi, kulawula uxinzelelo lwegazi oluphezulu, kunyusa i-cholesterol "elungileyo" (i-HDL) , kwaye kunceda ukulawula iswekile yegazi kunye nobunzima bomzimba. Ziqhelise ukwenza into ngokukhawuleza, njengokuhamba, ukukhwela ibhayisekile, okanye ukudada, ubuncinane imizuzu engama-30 ngosuku. Thetha nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga .
9. Sela amanzi aneleyo
Kubaluleke kakhulu ukugcina umzimba wakho unamanzi. Ukusela amanzi aneleyo kukwenza uzive unelisekile kwaye kunciphisa iminqweno yakho. Buza ugqirha wakho ukuba usele amanzi angakanani ngosuku. Abanye abantu abanesifo sentliziyo okanye sezintso banokufuna ukunciphisa ulwelo abalusebenzisayo. Kwakhona, khumbula ukuba ukutya okutyebileyo emanzini njengevatala kunye neekhukhamba nako kuyanceda.
Umyalezo Wokuya Ekhaya
- Zalisa uninzi lwesitya sakho ngemifuno, iziqhamo, iinkozo ezipheleleyo, kunye neembotyi.
- Khetha amafutha alungileyo (amafutha angagcwaliyo) kunamafutha amabi (amafutha agcweleyo nalawo angenamafutha). Ziphephe ukutya okuqhotsiweyo kunye nokutya okupakishwe kwiipakethe.
- Nciphisa ukusetyenziswa kwetyuwa neswekile kangangoko unako. Endaweni yoko, ncasa ukutya kwakho ngeziqholo zendalo.
- Hlala usempilweni yonke imihla, oko kuthetha ukuzilolonga. Uze usele amanzi aneleyo.
- Ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo okanye kwindlela ophila ngayo, qhagamshelana nogqirha wakho rhoqo.Thetha nogqirha uze ufumane ingcebiso.
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