Cabanga nje, uneminyaka engu-32 ubudala. Unengane enezinsuku ezingu-8 kuphela ubudala. Ngolunye usuku, ngenkathi uncelisa ingane yakho, uzizwa unesizungu futhi ingalo yakho yesobunxele iyaba ndikindiki, futhi uma uzama ukuvuka, uwela phansi. Yilokho kanye okwenzeka kumama osemusha ogama lakhe linguJenny. Waphuthunyiswa e-Emergency Unit (ETU) yesibhedlela kodwa wathola ukuthi unesifo senhliziyo. Omunye wemithambo yegazi yakhe wawucishe uvaleke ngokuphelele ngenxa ye-cholesterol ephezulu. Namuhla, ake sixoxe ngendlela uJenny ashintshe ngayo impilo yakhe ngenxa yempilo yenhliziyo yakhe ngemva kwalesi senzakalo esibi.
Isixwayiso esikhulu kunazo zonke engisitholile empilweni
UJenny washaqeka lapho ezwa ukuthi izinga lakhe le-cholesterol liphelele lalingaphezu kuka-300 ngesikhathi ehlaselwa yisifo senhliziyo. Wayenesifo sofuzo esibizwa ngokuthi i-cholesterol ephezulu. Odokotela bamnikeza imithi futhi bameluleka ukuba enze ushintsho oluphelele ekudleni kwakhe ukuze alulame ngokugcwele.
Kuze kube yileso sikhathi, uJenny wayengakaze acabange ngokudla noma ngokuzivocavoca. Wayenomzimba omncane kakhulu futhi wayekwazi ukudla noma yini ayifunayo, ikakhulukazi inyama ebomvu, ngaphandle kokulawula. Kodwa ngemva kwalesi sigameko, wesaba kakhulu kangangokuthi ngokuzumayo wadlulela kolunye uhlangothi. Waba yimifino ngokuphelele. Wayeka nokudla ukudla okucutshunguliwe, ama-carbohydrate acwengisisiwe, ubisi, nanoma yini enamafutha agcwele.
Eminyakeni emibili nengxenye eyalandela, wacabanga ngokweqile ngakho konke ukudla ayekudla. Walinganisa konke. Ngenxa yalokho, izinga lakhe le-cholesterol lehla ngaphansi kuka-160, labuyela esimweni esijwayelekile. Kodwa wayedabuke kakhulu . Waqaphela ukuthi ukukhathazeka kakhulu ngakho konke ukudla ayekudla kwakungalungile empilweni yakhe yengqondo. Ngakho wanquma ukukhulula imithetho yakhe eqinile futhi athole indlela elinganiselayo.
Indlela yokubalekela izimo ezimbili ezibucayi bese uthola indlela elinganiselayo
Esikhundleni sokuqeda amaqembu okudla aphelele njengenyama, okusanhlamvu, nobisi, wanquma ukunciphisa amafutha agcwele futhi wandise ukudla kwakhe izithelo nemifino. Lesi kwakuyisisombululo esihlakaniphe kakhulu asitholile.
Into ebaluleke kakhulu akusikho ukuvimbela izinto, kodwa ukunciphisa izinto eziyingozi empilweni nokwengeza ezinye izinto eziwusizo.
Lezi ezinye zezinguquko ezilula, kodwa ezibaluleke kakhulu azenza.
| Umkhuba wangaphambilini | Izinguquko ezinempilo okufanele zenziwe manje |
|---|---|
| I-burger yenyama ebomvu (yenkomo) | I-burger eyenziwe ngenyama engenamafutha njenge-turkey. |
| Ilayisi elivamile | Ilayisi le-cauliflower liphansi ngamakhalori futhi ligcwele izakhamzimba ezinempilo enhliziyweni. |
| I-yogurt engenalutho | I-yogathi engenalo ubisi. Ama-probiotics akulezi zinto angasiza ekwehliseni umfutho wegazi futhi asekele impilo yenhliziyo. |
| Amakhukhi e-chocolate chip enziwe ngofulawa | Amakhukhi enziwe ngama-chickpeas esikhundleni sikafulawa. Ucwaningo oluthile lusikisela ukuthi ama-chickpeas angasiza ekunciphiseni i-cholesterol. |
| Inyama | I-Tofu. Ukudla okunempilo okucebile ngamaprotheni. I-Tofu ingenziwa ibe mnandi futhi iqine ngokufaka izinongo ezincane, uyimboze ngofulawa wommbila, bese uyibhaka kuhhavini. |
Mayelana nokudla ukudla okukhohlisayo kancane ngezikhathi ezithile
"Ngingumuntu othanda ukudla ngempela. Ngakho-ke kufanele ngijabulele ukudla okumnandi ngezikhathi ezithile," kusho uJenny. Uba nezikhathi zakhe zobuthakathaka. Ngezinye izikhathi ufisa okuthile okufana ne-pizza noma i-cinnamon roll. Kodwa into ebalulekile ukuthi ungakwenzi umkhuba ukudla lezo zinto nsuku zonke , kodwa uzijabulele kuphela ngezikhathi ezikhethekile, njengakanye ngesonto. Ukuze ujabulele impilo, kufanele ube nalezo zinto ezincane, akunjalo?
Ukunakekela ukudla okulula ekhaya
UJenny uthi unomkhuba wokudla noma yini ephambi kwakhe uma elambile. Ngakho-ke manje uzama ukugcwalisa ifriji namakhabethe akhe ngezinto ezinempilo njenge-yogurt, i-granola enamafutha amancane, nezithelo ezintsha. Kodwa ngezingane ezimbili ezincane, ukudla okungenamsoco kuyadingeka. Uxazulula leyo nkinga ngokuthenga amaphakethe amakhukhi nama-chips akhonza kanye kuphela esikhundleni samaphakethe amakhulu. Ngaleyo ndlela, angayeka ukudla ngokungalawuleki.
Lena yindlela engayenza ngayo ukuzivocavoca kube yingxenye yempilo yami.
Uma futhi une-cholesterol ephezulu, ukuzivocavoca kubalulekile. Ngoba lapho sizivocavoca, amazinga e-cholesterol enhle (i-HDL) emizimbeni yethu ayanda kanti amazinga ethu amabi (ama-triglycerides) ayancipha.
UJenny akazange azivocavoce nhlobo ngaphambi kokuhlaselwa yinhliziyo. Ngemva kohlelo lokuvuselelwa kwenhliziyo esibhedlela, wathola ukuzethemba kokuzivocavoca eyedwa. Wathenga i-elliptical trainer yasekhaya lakhe. "Ngisanda kujwayela ukuyigibela ngokushesha, kanzima kancane, isikhathi eside kancane nsuku zonke. Ngaqala ngemizuzu emi-5, ngabe sengiyi-10, 15, futhi ekugcineni ngazizwa ngiziqhenya kakhulu ngami lapho sengikwazi ukuzivocavoca ihora lonke," kusho yena.
Manje usegxile kakhulu emisebenzini ayenzayo nezingane zakhe. Uya nasejimini izinsuku ezimbili noma ezintathu ngesonto futhi uthatha ikilasi lokuqeqeshwa ngezikhathi ezithile. Ngaphezu kwalokho, uhamba imizuzu engama-20-30 izinsuku eziningana ngesonto. Uma enza izinto nezingane zakhe, njengokugibela amabhayisikili noma ukudlala ibhola, akuzizwa sengathi ukuzivocavoca, kuzwakala sengathi kumnandi.
Ukulawula ukucindezeleka nakho kubaluleke kakhulu.
UJenny uthi unobuntu bohlobo lwe-A, okumenza akhathazeke kancane futhi azame ukwenza konke kahle. Kodwa odokotela bakhe bamtshele ngokusobala ukuthi ukucindezeleka kwandisa ingozi yakhe yesifo senhliziyo . Ubelokhu ephuza imithi isikhathi eside, kodwa akumsizanga kangako.
Ngakho-ke wenzani? Uzinika isikhathi sakhe.
- Ngezinye izikhathi sihlala kusofa sibukele uchungechunge lwethelevishini esiluthandayo.
- Ngesinye isikhathi, geza ngamanzi ashisayo.
- Ngezinye izikhathi angenzi lutho, ngiphefumula kakhulu bese ngiphumula.
Lezi zinto ezilula zingaba negalelo elikhulu ekukhuliseni impilo yengqondo. Ukugcina indlela yokuphila enempilo yenhliziyo kungaba yinselele, kodwa uJenny usitshela ukuthi, "Akuyona into enkulu, kumayelana nezinguquko ezincane esingazenza. Kumayelana nokwenza konke okusemandleni ethu."
Umlayezo Wokuya Nawe Ekhaya
- Kusebenza kangcono ukwenza izinguquko ezincane neziqhubekayo endleleni yakho yokuphila kunokwenza izinguquko ezinkulu nezinkulu ngesikhathi esisodwa.
- Ukulinganisela kubaluleke kakhulu ekudleni. Ungavimbeli konke, jabulela ukudla okuthandayo ngezikhathi ezithile.
- Khetha ukuzivocavoca okuthandayo bese ukwenza kube yingxenye yesimiso sakho sansuku zonke. Imisebenzi eyenziwa ndawonye nomndeni wakho ingenza ukuzivocavoca kube mnandi.
- Njengokudla nokuzivocavoca, ukulawula ukucindezeleka kubaluleke kakhulu empilweni yenhliziyo.
- Khuluma nodokotela wakho njalo ngaphambi kokwenza noma yiziphi izinqumo mayelana nokudla kwakho, uhlelo lokuzivocavoca, kanye nesimo sakho sempilo.
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