Ngaba unenjongo enkulu yokunciphisa umzimba? Ngamanye amaxesha, xa uneekhilogram ezimbalwa ekufuneka uzinciphise, kuyinto eqhelekileyo ukuziva usoyika kwaye udimazekile, "Owu, ndingakwenza njani oku?" Kodwa ungakhathazeki. Masithathe olu hambo inyathelo ngenyathelo. Masiqale ngeenjongo ezincinci onokuzifikelela ngokukhawuleza kwaye eziya kukuzisa uvuyo olukhulu. Khawucinge ukuba impilo yakho ibiya kuba ngcono kangakanani ukuba ubunokulahlekelwa rhoqo yi-5% yobunzima bakho bonke. Olu tshintsho luncinci lunokunciphisa kakhulu umngcipheko wakho wokufumana izifo ezinzulu ezifana nokuhlaselwa yintliziyo kunye nestroke.
Kwenzeka ntoni emzimbeni wakho xa ulahlekelwa yi-5% yobunzima bakho
Xa unciphisa ubunzima obuncinci, masithi yi-5%, bunefuthe elikhulu kwezi zinto zisegazini lakho. Ezi zizinto ozibonayo kwingxelo yakho yeLipid Profile.
| Icandelo legazi | Utshintsho oluhle oluqhubekayo |
|---|---|
| Iitriglycerides | Iyancipha malunga ne-20% . Ukwanda kwezi zinto kuyingozi kakhulu entliziyweni. |
| I-cholesterol ye-LDL ("i-cholesterol embi") | Iyancipha malunga ne-15% . Ezi zezona zigcina imithambo yegazi kwaye ziyivale. |
| I-cholesterol ye-HDL ("i-cholesterol elungileyo") | Inyuka nge-8% . Ezi zinto zinceda kakhulu ukususa i-cholesterol embi kwaye zicoce imithambo yegazi. |
Uyabona? Hayi indlela ebaluleke ngayo isiphumo ngomzamo omncinci. Makhe sithethe ngeendlela ezilula nezilula zokukunceda ufikelele kule njongo.
Siza kuqala namhlanje ngezi zinto zintathu.
Izinto ezintathu ngezantsi ocinga ukuba kulula ukuzenzaKhetha. Musa ukudinwa kukuzama ukwenza yonke into ngaxeshanye. Qhubeka usenza ezi zintathu uzikhethileyo kangangeeveki ezimbini uze uzenze umkhwa. Xa uphumelele, uya kuziva uqinisekile kwaye ukhuthazekile. Emva koko khetha ezinye izinto ezintathu ezintsha uze uziqhelise nazo. Ngale ndlela, kulula kakhulu ukuzongeza kancinci kancinci ebomini bakho.
1. Ziqhelise ukupheka ekhaya.
Eli linyathelo lokuqala elingcono lokunciphisa umzimba. Wakuba uqalile ukutya ukutya okuphekiweyo ekhaya endaweni yokutya ukutya okuthengwe evenkileni, ingakumbi irayisi eqhotsiweyo kunye nerayisi eqhotsiweyo, uya kuqaphela umahluko. Kuba ingakanani ioyile, iswekile, ityuwa kunye neencasa ezongezwayo ekutyeni okuthengwe evenkileni ngaphandle kokuba siqaphele? Ekhaya, singalungisa ukutya okunempilo nokumnandi ngeoyile encinci .
2. Lumka ngento oyiselayo.
Ukuyeka iziselo ezineswekile (iisoda ezithengwa evenkileni, ezinye iziselo zeziqhamo ezipakishiweyo) yindlela entle yokunciphisa umzimba. Ukuba ukruqukile kukusela amanzi nje, zama ukuwatshintsha kancinci. Yongeza isilayi okanye ezimbini zelayimu, amagqabi ambalwa emint, okanye iistrawberry ezimbalwa ezisikiweyo kwikomityi yamanzi uze uyivumele ihlale iiyure ezimbalwa. Ungenza isiselo esimnandi nesihlaziyayo.
3. Nciphisa inani lamaxesha otya ngawo idizethi
Ngokungazi, esinye sezizathu eziphambili zokuba sityebe kukutya iidizethi rhoqo. Ingakumbi emva kwesidlo sangokuhlwa. Zama ukunciphisa izinto ezifana neewaffles, ii-milkshakes, kunye ne-ayisikhrim kube lusuku olunye ngeveki endaweni yokutya yonke imihla. Oko kuya kwenza umahluko omkhulu.
Ngamafutshane, asikuko ukutya okutyayo, kodwa yindlela otya ngayo kwaye kangaphi okubalulekileyo.
4. Tshintsha indlela owabelana ngayo ngeepleyiti
Gcwalisa isiqingatha sepleyiti yakho ngemifuno kunye nemifuno eluhlaza . Oko kuthetha ukuqinisekisa ukuba unesaladi, i-stir-fry, okanye imifuno ephekiweyo epleyitini yakho. Nciphisa ubungakanani beecarbohydrates ezifana nerayisi kwaye utye imifuno engaphezulu. Ngale ndlela, uya kuziva utyebile kwaye umzimba wakho uya kutsala iikhalori ezimbalwa ezingafunekiyo.
5. Cinga ngezidlo ezincinci
Sihlala sithenga ipakethi enkulu yeebhisikithi okanye ipakethi yamandongomane e-cashew size sizitye zonke ngelixa sibukele iTV. Endaweni yoko, nokuba uthenga ipakethi enkulu, yahlule ibe ziipakethi ezincinci okanye iibhegi . Yitya ipakethi enye encinci ngexesha. Uphando lufumanise ukuba abantu abasebenzisa iibhegi zesnack ezineekhalori ezili-100 ngale ndlela batya malunga nesiqingatha seekhalori xa kuthelekiswa nabo batya kwipakethi enkulu.
6. Khetha intlanzi endaweni yenyama.
Nciphisa inani lamaxesha otya inyama ngeveki kwaye endaweni yoko yongeza intlanzi ekutyeni kwakho. Zama ukutya intlanzi ubuncinane izihlandlo ezihlanu okanye ezithandathu ngenyanga. Kwakhona, nciphisa ubungakanani betshizi nenyama oyityayo ngosuku. Lo mkhwa uya kukunceda unciphise umzimba ekuhambeni kwexesha.
7. Masitshintshe izithako kancinci ngelixa sipheka.
Ngamanye amaxesha, utshintsho oluncinci kwindlela esilungiselela ngayo ukutya lunokunciphisa kakhulu inani leekhalori.
- Xa usenza i-meat curry: Sebenzisa isiqingatha senani lenyama oqhele ukuyisebenzisa, uze wenze okufanayo nakwenye eseleyo.Yongeza imifuno efana ne-eggplant enqunqiweyo, amakhowa, iminqathe, okanye iimbotyi. I-curry iya kuba mnandi ngakumbi, inambitheke ngcono, kwaye ibe neekhalori ezimbalwa.
- Xa upheka into ebhakiweyo, efana nekhekhe: Ungasebenzisa isosi yeapile endaweni yesiqingatha sebhotolo okanye imajarini.
- Kwikeyiki okanye iikuki: Endaweni yetshokolethi encinci, sebenzisa ikota yekomityi (1/4 yekomityi) yomgubo wekoko.
Zama ezi zinto zimbini ukunciphisa i-triglycerides nge-10%.
Ukongeza kwimikhwa engentla, ukuba uyayinyamekela le miba mibini, unganciphisa amanqanaba akho e-triglyceride nge-10%.
- Nciphisa ukutya okuneswekile eyongeziweyo kunye nefructose: Ukutya okuneswekile, iziselo, kunye nokutya okucutshungulweyo kugcwele iswekile. Nciphisa oku kangangoko kunokwenzeka.
- Khetha amafutha asempilweni: Njengeoyile yekhokhonathi, iioyile zemifuno (umz. ioyile yomnquma), intlanzi, kunye namandongomane afana ne-cashews, amandongomane, kunye nee-almond ziqulethe amafutha angagcwaliyo. La mafutha aluncedo emzimbeni.
Akukho nanye kwezi zinto enokwenziwa ngobusuku obunye. Kodwa qala namhlanje ngento encinci ekufaneleyo kwaye ocinga ukuba ungayenza. Elo loyiso lincinci liya kuba lukhuthazo olukhulu kuwe kolu hambo. Ukuba uneengxaki zempilo, ingakumbi i-cholesterol okanye isifo seswekile, kungcono ukuthetha nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho kwindlela otya ngayo.
Umyalezo Wokuya Ekhaya
- Nokuba ulahlekelwa yi-5% yobunzima bakho bonke kunokunciphisa kakhulu umngcipheko wakho wesifo sentliziyo kunye nesifo sohlangothi.
- Oku kunciphisa amanqanaba e -triglycerides ayingozi kunye ne-LDL cholesterol egazini, ngelixa kunyusa amanqanaba e-HDL cholesterol eluncedo.
- Kunokuba wenze utshintsho olukhulu ngaxeshanye, kungcono ukuqala ngezinto ezilula ezi-2-3 onokuzenza uze uzenze umkhwa.
- Ukubeka phambili ukutya okuphekiweyo ekhaya, ukunciphisa iziselo ezineswekile, kunye nokuzalisa isiqingatha sesitya sakho ngemifuno zezona ndlela zisebenzayo kakhulu.
- Kubalulekile ukubonisana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho kwindlela otya ngayo, ingakumbi ukuba unezinye iingxaki zempilo.
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