Kuthiwani ngawe? Sonke sifuna ukuba nempilo enhle nenjabulo . Inhliziyo ingenye yezitho ezibaluleke kakhulu emzimbeni wethu. Ngakho-ke kungumthwalo wethu sonke ukugcina le nhliziyo iphilile. Isifo senhliziyo sesivame kakhulu ezweni lakithi manje. Kodwa bewazi ukuthi uma sishintsha ukudla kwethu kancane, singayinciphisa kakhulu le ngozi? Ukudla okufanele esikudlayo kungalawula izimpawu zesifo senhliziyo futhi kuvimbele ezinye izinkinga .
Ukudla okuhle kanye nokuzivocavoca umzimba kungasiza ekulawuleni inqubo yokunciphisa imithambo yethu yegazi. Kwezinye izimo, kungaguqula ngisho nokunciphisa imithambo yegazi yegazi. Kungasiza futhi ekulawuleni i-cholesterol yakho "embi", noma i-LDL cholesterol , umfutho wegazi , amazinga kashukela egazini , kanye nesisindo somzimba.
Kulungile, ngakho-ke udla kanjani ngale ndlela enempilo yenhliziyo?
Ukudla okunempilo yenhliziyo akusho ukudla ukudla okuthosiwe kuphela. Kusho ukunciphisa ukudla okuthile ngenkathi ufaka ukudla okunempilo nokunempilo ekudleni kwethu. Ngokulandela lezi zinyathelo ezingu-9 ezilula, nawe ungavikela inhliziyo yakho.
1. Qonda izisekelo
Lena into ebaluleke kakhulu. Isisekelo sohlelo lwakho lokudla silula: Yidla imifino eminingi, izithelo, okusanhlamvu okuphelele , kanye nemifino . Lokhu ukudla okungcono kakhulu okuzokusiza ukulwa nesifo senhliziyo. Zama ukudla okungenani imifino emithathu kanye nezithelo ezimbili ngosuku. Uma udla ilayisi, khetha ilayisi elinsundu esikhundleni selayisi elimhlophe.
2. Yenza ukudla kube mnandi.
Ukudla okunempilo kufanele kube mnandi. Yilapho-ke sizizwa sengathi siqhubeka nokudla lokho kudla. Esikhundleni sokusebenzisa usawoti omningi, ushukela, namafutha, zama ukwengeza izinongo zakho (ezintathu noma ezinhlanu) ekudleni kwakho . Zama ukusebenzisa izinto ezifana ne-turmeric, pepper, cinnamon, kanye ne-clove. Buza udokotela wakho ngezindlela zokupheka kanye nezinhlobo zokudla okufanele uzikhethe lapho udla ngaphandle, futhi uma kudingeka, ungahlangana nodokotela wezokudla.
3. Thola amaprotheni anele
Amaprotheni abalulekile emizimbeni yethu, kodwa sidinga ukukhetha izinhlobo zamaprotheni ezinempilo yenhliziyo.
- Inhlanzi (ikakhulukazi izinhlanzi ezinamafutha njenge-salmon, i-mackerel, kanye ne-sardine)
- Inkukhu engenasikhumba
- Imikhiqizo yobisi enamafutha aphansi
- Imifino efana ne-lentile, ubhontshisi oluhlaza, ubhontshisi kanye nobhontshisi
- Amaqanda (cishe elilodwa ngosuku)
- Amantongomane afana nama-cashew nama-peanut (wadle ngaphandle kwamafutha noma usawoti)
4. Nciphisa amafutha angenampilo
Leli iphuzu elibaluleke kakhulu. Akuwona wonke amafutha amabi, kodwa amanye awalungele inhliziyo. Ake sibone ukuthi ayini lawa.
Khumbula, umgomo akukhona ukususa amafutha ngokuphelele ekudleni kwakho, kodwa ukufaka amafutha amahle esikhundleni samafutha amabi .
| Uhlobo lwamafutha | Umphumela enhliziyweni | Ukudla okuqukethe (izibonelo) |
|---|---|---|
| Amafutha Agcwele | Kubi (kufanele kukhawulelwe) Kwenyusa amazinga e-cholesterol embi (LDL). | Ibhotela, i-ghee, uwoyela wesundu, uwoyela kakhukhunathi, inyama enamafutha, ushizi, ubisi olunamafutha agcwele. |
| Amafutha e-Trans | Kubi kakhulu (kumele kumiswe) Kukhulisa i-LDL futhi kwehlisa i-cholesterol enhle (i-HDL). | Ukudla okuthosiwe (ama-roll, ama-patties), i-margarine, imikhiqizo yokubhaka (eminye), ukudla okupakishwe emaphaketheni. |
| Amafutha Angagcwele | Kuhle Kusiza ukunciphisa amazinga e-LDL. | Amafutha omnqumo, amafutha e-canola, amafutha e-peanut, i-avocado, ama-cashew, ama-almond. |
5. Khetha ama-carbohydrate afanele (ama-carbohydrate)
Ama-carbohydrate angumthombo oyinhloko wamandla emzimbeni wethu. Kodwa nalapha, kufanele sikhethe ama-carbohydrate ayinkimbinkimbi.Kodwa hhayi ama-carbohydrate alula aqukethe ushukela omningi. Cishe ingxenye yamakhalori akho kufanele avele kokusanhlamvu okuphelele, imifino, nezithelo. Nciphisa ukudla okunoshukela njengesinkwa esimhlophe, ilayisi elimhlophe, iziphuzo ezinoshukela, amakhekhe, namabhisikidi ngangokunokwenzeka.
6. Ungayeki ukudla.
Abanye abantu abadli ukudla kwasekuseni nokwasemini bezama ukwehlisa isisindo. Lona umkhuba omubi kakhulu . Uma lokhu kwenzeka, bagcina bedla okungaphezu kwalokho okufanele ngoba balambile kakhulu ngesikhathi esilandelayo lapho bedla. Kunalokho, ngaphezu kokudla okuthathu okuyinhloko, engeza ukudla okulula okubili okunomsoco (isib. isithelo, i-yogurt). Lokho kusho ukudla okuncane okungu-5-6 ngosuku. Kodwa udinga ukuqaphela okuqukethwe kwamakhalori.
7. Nciphisa usawoti odliwayo
Ukusetshenziswa kukasawoti ngokweqile kuyimbangela enkulu yomfutho wegazi ophakeme. Umfutho wegazi ophakeme uyisitha esikhulu senhliziyo. Ngakho-ke, yehlisa inani likasawoti elifakwa ekudleni. Esikhundleni salokho, sebenzisa izinto ezifana nelayimu, upelepele, noviniga. Amasosi, ama-pickle, inyama eyomisiwe, namasoseji athengiwe esitolo anosawoti omningi, ngakho-ke nciphisa. Kubalulekile futhi ukufaka ukudla okucebile nge -potassium, i-magnesium, ne-calcium . Lokhu kutholakala kakhulu ezintweni ezifana nobhanana, isipinashi, ubhontshisi, ne-yogurt.
8. Ake sizivocavoce kancane nsuku zonke.
Njengokudla, ukuvivinya umzimba kubalulekile enhliziyweni. Ukuvivinya umzimba kuqinisa inhliziyo, kuthuthukisa ukujikeleza kwegazi, kulawula umfutho wegazi ophakeme, kwandisa i-cholesterol "enhle" (i-HDL) , futhi kusiza ukulawula ushukela egazini kanye nesisindo somzimba. Zijwayeze ukwenza okuthile okusheshayo, njengokuhamba ngezinyawo, ukugibela ibhayisikili, noma ukubhukuda, okungenani imizuzu engama-30 ngosuku. Khuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuvivinya umzimba .
9. Phuza amanzi anele
Kubaluleke kakhulu ukugcina umzimba wakho unamanzi. Ukuphuza amanzi anele kukwenza uzizwe usuthi futhi kunciphisa isifiso sakho sokudla. Buza udokotela wakho ukuthi kufanele uphuze amanzi angakanani ngosuku. Abanye abantu abanesifo senhliziyo noma sezinso kungadingeka banciphise uketshezi abaludlayo. Futhi, khumbula ukuthi ukudla okucebile ngamanzi njengekhabe namakhukhamba nakho kuyasiza.
Umlayezo Wokuya Nawe Ekhaya
- Gcwalisa ingxenye enkulu yepuleti lakho ngemifino, izithelo, okusanhlamvu okuphelele, kanye nemifino.
- Khetha amafutha amahle (amafutha angagcwalisiwe) kunamafutha amabi (amafutha agcwele kanye nama-trans). Gwema ukudla okuthosiwe kakhulu kanye nokudla okupakishwe emaphaketheni.
- Nciphisa ukusetshenziswa kosawoti noshukela ngangokunokwenzeka. Kunalokho, nambitha ukudla kwakho ngezinongo zemvelo.
- Hlala umatasa nsuku zonke, okusho ukuthi uvivinya umzimba. Futhi uphuze amanzi anele.
- Ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho noma endleleni yakho yokuphila, hlala uthintana nodokotela wakho.Khuluma nodokotela bese uthola iseluleko.
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