Xa sifumanisa ukuba ilungu losapho okanye umntu esimthandayo unesifo sentliziyo, siziva sibuhlungu kakhulu kwaye sixhalabile. "Singenza ntoni ukuze sibanyamekele kakuhle?" ngumbuzo ofika engqondweni yomntu wonke. Njengamayeza, ukutya esibanika kona kunempembelelo enkulu kwimpilo-ntle yabo. Enyanisweni, isidlo esinesondlo esilungiselelwe ngothando sesona sipho sibalaseleyo onokusinika umntu onesifo sentliziyo.
Kutheni ukutya nokusela kubaluleke kangaka?
Ngamafutshane, ukutya okunempilo akuncedi nje kuphela ekulawuleni isifo sentliziyo, kodwa ngamanye amaxesha kunokunceda ekubuyiseleni umonakalo othile obangelwa sisifo. Cinga ngako, uninzi lwezifo zentliziyo lubangelwa kukutyeba kwamafutha kwimithambo yegazi ethwala igazi ezintliziyweni zethu. Kufana nothuli oluqokeleleka kumbhobho wamanzi. Ukutya okunempilo kunokuthoba isantya apho le mithambo yegazi incipha khona, kwaye ngamanye amaxesha ide itshintshe ibe ngcono.
Oku ikakhulu kwenza izinto ezimbalwa:
- Inciphisa i-cholesterol embi: Inceda ekunciphiseni izinga le-LDL cholesterol, eyingozi emzimbeni.
- Ilawula uxinzelelo lwegazi: Uxinzelelo lwegazi oluphezulu lutshaba olukhulu lwentliziyo. Lungalawulwa ngokutya okunempilo.
- Lawula amanqanaba eswekile egazini: Isifo seswekile sisona sibangela esiphambili sesifo sentliziyo.
- Lawula ubunzima bomzimba wakho: Ukugcina ubunzima obusempilweni kukunika isiqabu esikhulu entliziyweni.
Ukuthi 'Masitye oku' kubaluleke ngaphezu kokuthi 'Musa ukukutya'
Sidla ngokuxelela umntu onesifo sentliziyo, "Musa ukutya ioyile," "Musa ukutya ityuwa," "Musa ukutya iilekese," njl. Oku kunokubangela uxinzelelo olukhulu lwengqondo. Banokucinga, "Andinanto yokutya okwangoku."
Ngoko ke masitshintshe indlela esicinga ngayo kancinci. Endaweni yokucinga nje ngezinto 'ezingalunganga ukuzitya', masijonge izinto 'ezilungileyo ukuzitya' size songeze ezo zinto ekutyeni kwethu ukuze zibe mnandi ngakumbi. Uphando lude lwabonisa ukuba ukutya izinto ezimbi ezimbalwa kunye nezinto ezilungileyo ezininzi nako kulungile kakhulu entliziyweni.
Kulungile, masithethe ngeengcebiso ezili-10 eziya kukunceda ulungiselele isidlo esinempilo nesimnandi kumntu onesifo sentliziyo.
1. Yitya imifuno, iziqhamo, iinkozo ezipheleleyo, kunye namandongomane amaninzi.
Ukutya okusekwe kwizityalo kukutya okuphezulu okugcwele ifayibha, iivithamini, kunye nezondlo. Faka imifuno enemibala kunye neziqhamo ekutyeni kwakho. Umzekelo, xa usenza i-sambol, khetha into efana ne-gotukola okanye i-mukunuwenna. Bilisa imifuno efana neembotyi, iminqathe, kunye nethanga. Kodwa xa usenza ezi zinto, kuphephe ukongeza ioyile eninzi, itshizi, okanye ubisi lwekhokhonathi olujiyileyo . Yongeza izinto ezifana nerayisi yebran, i-oats, ii-peas, ii-chickpeas, kunye neembotyi eziluhlaza ekutyeni kwakho.
2. Masifunde ngqo ngamafutha (ioyile)?
Xa sisithi "ioyile", ayizizo zonke ezimbi ngokulinganayo. Kufuneka sikhethe iioyile ezilungileyo.
- Musa ukufumana ngaphezulu kwama-35% eekhalori zakho zizonke kumafutha: Nciphisa ukutya kwakho kwamafutha imihla ngemihla kungabi ngaphezu kwesithathu seekhalori zakho zizonke.
- Nciphisa Amafutha Agcweleyo: La mafutha afumaneka kakhulu kwimveliso yezilwanyana. Umzekelo , kwibhotolo, ighee, itshizi, inyama enamafutha (inyama yenkomo, inyama yehagu), kunye nobisi olupheleleyo .
- Ziphephe ii-trans fats kangangoko unako: Ezi zezinye zezona ntshaba zinkulu zentliziyo. Ezi luhlobo lwamafutha enziwe ngokwenziwa. Afumaneka kwi -margarine, kwiimpahla ezibhakiweyo (iipastries, ii-buns), kwii-short-eats, kwiibhisikithi nasekutyeni okucutshungulweyo . Jonga iilebheli zokutya ezithengwa evenkileni ukuze ubone ukuba ziqulethe "iioyile ezingaxutywanga ne-hydrogenated" na.
- Khetha iioyile ezilungileyo: Xa uzisebenzisa ekuphekeni, kungcono ukhethe iioyile ezityebileyo kumafutha angaxutywanga , njengeoyile yomnquma kunye neoyile yamandongomane, okanye iioyile ezityebileyo kumafutha angaxutywanga, njengeesoya, umbona, kunye neoyile yelanga.
3. Indlela yokulinganisela iiproteni kunye ne-cholesterol
Iiproteni zibalulekile emzimbeni, kodwa kufuneka sikhethe iintlobo zeeproteni ezinamafutha aphantsi.
- Inkukhu engenalusu, iturkey, kunye nentlanzi zezona zikhetho zilungileyo.
- Inyama ebomvu (inyama yenkomo, imvana, inyama yehagu) kunye neemveliso zobisi ezinamafutha amaninzi (ubisi olunamafutha apheleleyo, itshizi) ziphezulu kwi-cholesterol. Ezi zinokunyusa izinga le-cholesterol embi egazini. Ngoko ke zinciphise kangangoko unako.
- Yongeza ezinye iiproteni ezisekelwe kwizityalo ezifana neelentile, iitshizi kunye nesoya ekutyeni kwakho.
4. Yiba lumkile xa ukhetha iicarbohydrates
Kukho iintlobo ezimbini ze-carbohydrate: ezilungileyo nezimbi.
- Iicarbohydrate ezilungileyo: Khetha iicarbohydrate ezintsonkothileyo nezityebileyo njengerayisi emdaka, ii-oats, iibhatata ezimnandi, i-cassava, kunye nee-yam. Ezi zicothisa ukukhutshwa kweswekile egazini.
- Iicarbohydrate ezingalunganga: Ziphephe iicarbohydrate ezilula ezifana neziselo ezineswekile, iikeyiki, iibhisikithi, isonka, kunye nerayisi emhlophe. Ezi zinto zinyusa amanqanaba eswekile egazini ngokukhawuleza.
5. Nciphisa ukutya ityuwa
Ukutya ityuwa egqithisileyo yeyona nto ibangela uxinzelelo lwegazi oluphezulu.
- Nciphisa ityuwa oyifakileyo xa upheka.
- Endaweni yoko, sebenzisa izinto ezifana nelayimu, ijinja, kunye neviniga ukuze wongeze incasa.
- Yondla ukutya kwakho ngeziqholo (iiclove, isinamoni, ipepile) kunye nezithako zendalo ezifana nekhari, i-turmeric, ijinja, kunye negalikhi.
- Iisosi, iityhubhu zesuphu, kunye nokutya okuthengiweyo evenkileni kunetyuwa eninzi. Lumka ngazo.
6. Yitya izidlo ezincinci ezi-5 okanye ezi-6 ngosuku endaweni yokutya izidlo ezinkulu ezi-3.
Ukutya izidlo ezincinci ezintlanu ukuya kwezintandathu ngemini, endaweni yokutya izidlo ezinkulu ezintathu ngemini, kunceda ukugcina amanqanaba eswekile egazini kunye ne-cholesterol ekwinqanaba elifanayo. Kukwanceda ekutshiseni amafutha ngokufanelekileyo.
7. Nika amanzi amaninzi ukuze usele
Kubaluleke kakhulu ukuthintela ukuphelelwa ngamanzi emzimbeni. Ukusela amanzi amaninzi akupheleli nje ekunyuseni umzimba, kodwa kulawula nokutya okungeyomfuneko. Khuthaza abantu ukuba basele malunga ne-1.5 - 2 ilitha zamanzi (iiglasi ezi-8-10) ngosuku.
Kodwa oku kubaluleke kakhulu: Ukuba ugqirha wakho ukucebisile ukuba unciphise ukutya kwakho ulwelo (kuquka namanzi) ngenxa yesifo sezintso okanye ezinye izizathu, ngokuqinisekileyo kufuneka ulandele loo miyalelo. Ukuba unamathandabuzo malunga noku, qiniseka ukuba ucela ugqirha wakho ukuba akuqinisekise.
Ungayilawula njani inxenye yokutya? (Ulawulo lwenxalenye)
Ngamanye amaxesha sidla kakhulu singaqondanga. Kubaluleke kakhulu nokulawula ubungakanani bokutya esikutyayo.
- Sebenzisa iipleyiti ezincinci ukwabelana ngokutya kunye neeglasi ezincinci ukusela amanzi.
- Jonga "Ubungakanani bokuPhakelwa" kwileyibhile yokutya okuthenga evenkileni.
- Kukho iindlela ezilula zokulinganisa ukutya. Jonga itheyibhile engezantsi.
| Uhlobo lokutya | Ubungakanani bokuphakelwa kube kanye | Isixa esilinganayo |
|---|---|---|
| Irayisi ephekiweyo okanye ipasta | Ikomityi e-1 | Ubungakanani bebhola yentenetya |
| Inyama ephekiweyo, intlanzi okanye itofu | Malunga nama-85 grams | Ubungakanani bedekhi yamakhadi |
| Itshizi | Malunga neegram ezingama-30 | Ubungakanani beedayisi ezimbini |
| Yitya imifuno okanye iziqhamo ezingaphekwanga | Ikomityi e-1 | Ubungakanani bebhola ekhatywayo |
| Ioyile okanye ibhotolo | Ithisipuni | Ubungakanani beqhubu eliphezulu lencam yomunwe |
Kusenokubonakala kunzima ekuqaleni ukwenza ukutya okunempilo komntu omthandayo ngale ndlela. Kodwa njengoko uqhela, kuya kuba yinxalenye yobomi bakho. Khumbula, le yenye indlela obonisa ngayo uthando lwakho kuye.
Umyalezo Wokuya Ekhaya
- Ukutya okufanelekileyo kubaluleke njengamayeza okulawula isifo sentliziyo.
- Endaweni yokucinga ngezinto ongafanele uzitye, yongeza ukutya okumnandi, 'okulungeleyo ukutyiwa' ekutyeni kwakho.
- Yongeza ukutya okunefayibha eninzi njengemifuno, iziqhamo, irayisi emdaka, kunye neenkozo ezipheleleyo ekutyeni kwakho.
- Nciphisa ukutya okucutshungulweyo, iimveliso zokubhaka, amafutha agcweleyo, kunye netyuwa kangangoko unako. Ziphephe ngokupheleleyo ii-trans fats.
- Qaphela ubungakanani bezabelo; ukusebenzisa iipleyiti ezincinci yingcinga elungileyo.
- Ukuba unemibuzo okanye iinkxalabo malunga nokutya okanye impilo yomntu omthandayo, umntu ofanelekileyo onokuthetha naye ngugqirha wosapho lwakho. Qiniseka ukuba ucela icebiso lakhe.
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