Selokhu udokotela ekutshela ukuthi amazinga akho e-cholesterol aphezulu kancane, kungenzeka ukuthi ube novalo kancane ngokudla ngaphandle, akunjalo? "Manje angisakwazi ngisho nokuphuma nabangani bami," "Kufanele ngidleni uma ngiya endaweni yokudlela?" Ungase uzibuze. Kodwa ungakhathazeki. Eqinisweni, izindawo zokudlela eziningi zinezitsha ezimnandi nezinempilo. Okubalulekile ukukhetha esikwenzayo. Ngakho-ke namuhla, ake sixoxe ngendlela yokujabulela ukudla ngaphandle ngenkathi ulawula i-cholesterol yakho.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Izinto okufanele uzicabangele ngaphambi koku-oda ukudla
Uma siya endaweni yokudlela, sithatha imenyu, bese sibona izithombe zezitsha ezimnandi kuyo, singalahlekelwa ukulawula okuncane ezingqondweni zethu. Ngakho-ke, kubaluleke kakhulu ukuba nokulungiselela okuncane ngaphambi koku-oda ukudla.
- Hlela kusenesikhathi: Uma uyazi indawo yokudlela oya kuyo, hlela ukuthi uzodlani ngaphambi kokuba uhambe ekhaya. Ungabheka ngisho nemenyu yabo ku-inthanethi. Ngaleyo ndlela, ngeke kudingeke uye lapho uzame ukwenza isinqumo ngezitsha oyenga ukuzizama.
- Susa izilingo: Cela uweta ukuthi asuse izinto ezifana nebhasikidi lesinkwa elilethwa etafuleni uma ungazifuni. Lokhu kwengeza amakhalori angadingekile kanye nama-carbohydrate acwengekile emzimbeni.
- Phuza izingilazi ezimbili zamanzi: Ngaphambi kokudla kwakho, phuza cishe izingilazi ezimbili zamanzi. Lokhu kuzogcwalisa isisu sakho kancane, okungasiza ekulawuleni ukudla ngokweqile.
- Qaphela la magama akumenyu: Uma incazelo yokudla ihlanganisa amagama anjengokuthi 'ibhotela', 'okuthosiwe', 'okuthosiwe epanini', 'okukhilimuwe', noma 'i-au gratin', gwema lezo zitsha. Zinamafutha amaningi agcwele nama-calories.
- Uma udla isinkwa: Uma udla isinkwa ngaphambi kokudla, khetha into efana nocezu lwesinkwa esiphelele esingenabhotela noma imajarini.
Kalula nje, ukulungiselela kubalulekile. Uma usunqumile ukuthi uzodlani ngaphambi kokuba uye endaweni yokudlela, cishe ngeke wenze izinqumo ezimbi.
Yiziphi izinketho ezingcono kakhulu lapho u-oda?
Kulungile, sekuyisikhathi sokuthi ubheke imenyu. Hlobo luni lokudla okufanele ukhethe? Nanka amanye amathiphu angakusiza.
- Indlela yokupheka ibalulekile: Khetha ukudla okubhalwe ukuthi 'kuphekiwe', 'kubhakiwe', 'kugosiwe', 'kuthosiwe', noma 'kuthosiwe'. Lezi zindlela zisebenzisa amafutha amancane kakhulu.
- Masishintshe indlela esidla ngayo amazambane:Esikhundleni sama-French fries, khetha amazambane abhakiwe, abilisiwe, noma abhakiwe. Futhi, gwema ibhotela nokhilimu omuncu.
- Oda ngaphambi kwabanye: Uma abangani bakho be-oda ukudla okubukeka kumnandi kodwa okungenampilo, ungase ulingeke ukuthi uku-ode. Ngakho-ke, uma kungenzeka, beka i-oda lakho phambi kwabanye.
- Izidlo Zokudla: Esikhundleni sesobho elinokhilimu noma ukudla okuthosiwe, khetha isobho elinomhluzi elinemifino, njenge-minestrone.
- Ukudla Okuyinhloko: Khetha ukudla kwasolwandle, inyama yenkukhu engenasikhumba, noma inyama ebomvu engenamafutha esikhundleni senyama enamafutha noma ecutshunguliwe. Qiniseka ukuthi ususa noma yimaphi amafutha abonakalayo enyameni.
- Amasosi Nama-Dressing: Oda ama-sauce nama-dressing esaladini enkomishini ehlukile (eceleni). Ngale ndlela, ungalawula inani olifaka ekudleni kwakho.
- Ungesabi ukubuza imibuzo: Uma ufuna ukwazi ngesitsha ongasijwayele, buza uweta. Akukho okubi ngokubuza ukuthi, "Kwenziwa kanjani lokhu?" noma "Kuyini okukulokhu?"
- I-dessert: Esikhundleni sekhekhe, i-pudding, noma i-ayisikhilimu enokhilimu ohlutshiwe, khetha isaladi yezithelo entsha noma i-sorbet.
Ungathola omunye umbono kuleli thebula.
| Izinqumo ezinhle (ezivumelana nenhliziyo) | Izinto okufanele uzinciphise/uzimise |
|---|---|
| Inhlanzi noma inkukhu eyosiwe | Inhlanzi ethosiwe, inkukhu, noma inyama |
| Imifino ephekiwe ngomusi | Amazambane athosiwe |
| Izisobho Ezicacile | I-pasta enososo okhilimu noma ushizi |
| Isaladi yezithelo ezintsha | Inyama ecutshunguliwe njengesoseji nebhekoni |
| Amasaladi anejusi likalamula noma uviniga | Amasaladi ane-mayonnaise eningi |
Uma udla isaladi...
Uma sizwa igama elithi "isaladi," sicabanga ukuthi linempilo kakhulu. Kodwa lokho akulona njalo iqiniso. Izithako kanye nokugqoka okufakwe esaladini kungenza isidlo sibe esingenampilo kakhulu.
Cabanga ukuthi wenza isaladi usebenzisa ibha yesaladi. Gwema izinto ezifana noshizi oqoshiwe, izithasiselo zokhilimu, izingcezu zebhekoni, kanye nama-croutons.
Esikhundleni sokufaka i-dressing, cindezela ijusi likalamula elincane esaladini. Noma engeza uviniga we-balsamic omncane. Uma ufuna i-dressing, yicele enkomishini ehlukile bese uyisebenzisa kanje:
1. Cwilisa ifoloko yakho ebhodweni kuqala.
2. Bese udla isaladi ngaleyo foloko.
Ngale ndlela, uzodla okuncane kakhulu kunalokho uma umane uthele i-dressing phezu kwesaladi yakho. Uzozizwa umnandi kancane kuyo yonke into oyidlayo, futhi uzoba nempilo enhle.
Umlayezo Wokuya Nawe Ekhaya
- Hlela kusenesikhathi: Ngaphambi kokuba uye endaweni yokudlela, cabanga ngokuthi uzodlani. Lokhu kuzonciphisa amathuba okwenza izinqumo ezimbi.
- Naka indlela yokupheka: Khetha ukudla okuthosiwe, okuphekiwe ngomusi, noma okuthosiwe esikhundleni sokudla okuthosiwe.
- Lawula amasoso nama-dressing: Cela njalo lokhu ngokwehlukana bese usebenzisa inani elidingekayo kuphela.
- Qaphela ngamasaladi: Amasaladi anempilo kuphela njengoba ufaka izithako kuwo. Gwema ukhilimu, ushizi, kanye nezinto ezithosiwe.
- Buza imibuzo: Uma ungabaza ngesitsha, ungesabi ukubuza uweta ukuthi senziwe kanjani.
- Ungakhohlwa iseluleko sezokwelapha: Ngenkathi ulandela le miyalelo, kubalulekile ukukhuluma nodokotela wakho njalo, wenze izivivinyo ezidingekayo, futhi ulawule kahle amazinga akho e-cholesterol.
No comments yet. Be the first to share your question or experience below.