Uma sizwa ukuthi ilungu lomndeni noma othandekayo unesifo senhliziyo, sizizwa sidabukile futhi sikhathazekile kakhulu. "Yini esingayenza ukuze sibanakekele kahle?" umbuzo ofika engqondweni yawo wonke umuntu. Njengemithi, ukudla esibapha kona kunomthelela omkhulu enhlalakahleni yabo. Eqinisweni, ukudla okunempilo okulungiselelwe ngothando kuyisipho esihle kakhulu ongasinika umuntu onesifo senhliziyo.
Kungani ukudla neziphuzo kubaluleke kangaka?
Kalula nje, ukudla okunempilo akugcini nje ngokusiza ekulawuleni izifo zenhliziyo, kodwa ngezinye izikhathi kungasiza nasekulungiseni umonakalo othile obangelwa yizo. Cabanga ngakho, izifo eziningi zenhliziyo zibangelwa ukugcwala kwamafutha emithanjeni ethwala igazi ezinhliziyweni zethu. Kufana nokungcola okwakheka epayipini lamanzi. Ukudla okunempilo kunganciphisa izinga lapho le mithambo incipha khona, futhi ngezinye izikhathi kungayibuyisela emuva ibe ngcono.
Lokhu kwenza izinto ezimbalwa kakhulu:
- Kunciphisa i-cholesterol embi: Kusiza ekunciphiseni izinga le-cholesterol ye-LDL, eyingozi emzimbeni.
- Ilawula umfutho wegazi: Umfutho wegazi ophakeme uyisitha esikhulu senhliziyo. Ungalawulwa ngokudla okumnandi.
- Lawula amazinga kashukela egazini: Isifo sikashukela siyimbangela enkulu yesifo senhliziyo.
- Lawula isisindo somzimba wakho: Ukugcina isisindo esinempilo kuyimpumuzo enkulu enhliziyweni.
Ukuthi 'Masidle lokhu' kubaluleke kakhulu kunokuthi 'Ungakudli'
Ngokuvamile, sitshela umuntu onesifo senhliziyo ukuthi, "Ungadli amafutha," "Ungadli usawoti," "Ungadli amaswidi," njll. Lokhu kungabangela ukucindezeleka okukhulu kwengqondo. Bangase bacabange ukuthi, "Anginalutho engiludlayo njengamanje."
Ngakho-ke masishintshe indlela esicabanga ngayo kancane. Esikhundleni sokucabanga ngezinto 'ezingalungile ukuzidla', masibheke izinto 'ezilungile ukuzidla' bese sengeza lezo zinto ekudleni kwethu ukuze zithandeke kakhudlwana. Ucwaningo luye lwabonisa nokuthi ukudla izinto ezimbi ezimbalwa kanye nezinto ezinhle kakhulu nakho kuhle kakhulu enhliziyweni.
Kulungile, manje ake sixoxe ngamathiphu ayi-10 azokusiza ukulungiselela ukudla okunempilo nokumnandi komuntu onesifo senhliziyo.
1. Yidla imifino eminingi, izithelo, okusanhlamvu okuphelele, namakinati.
Ukudla okusekelwe ezitshalweni kuyi-superfood egcwele i-fiber, amavithamini, kanye nezakhamzimba. Faka imifino nezithelo ezimibalabala ekudleni kwakho. Isibonelo, lapho wenza i-sambol, khetha into efana ne-gotukola noma i-mukunuwenna. Bilisa imifino efana nobhontshisi, izaqathi, kanye nethanga. Kodwa uma wenza lokhu, gwema ukufaka uwoyela omningi, ushizi, noma ubisi lukakhukhunathi olujiyile . Faka izinto ezifana nelayisi le-bran, i-oats, uphizi, uphizi, nobhontshisi oluhlaza ekudleni kwakho.
2. Ake sifunde ngqo ngamafutha (amafutha)?
Uma sithi "amafutha", akuwona wonke amabi ngokulinganayo. Kudingeka sikhethe amafutha amahle.
- Ungatholi ngaphezu kwama-35% amakhalori akho aphelele emafutheni: Nciphisa ukudla kwakho kwansuku zonke amafutha angadluli ingxenye eyodwa kwezintathu zamakhalori akho aphelele.
- Nciphisa Amafutha Agcwele: Lokhu kutholakala kakhulu emikhiqizweni yezilwane. Isibonelo , ebhotela, e-ghee, ushizi, enyameni enamafutha (inyama yenkomo, ingulube), kanye nobisi oluphelele .
- Gwema amafutha e-trans ngangokunokwenzeka: Lawa angenye yezitha ezinkulu zenhliziyo. Lawa uhlobo lwamafutha enziwe ngokwenziwa. Atholakala kuma -margarine, ezitsheni ezibhakiwe (ama-pastry, ama-buns), kuma-short-eats, kuma-biscuits kanye nokudla okucutshungulwe . Hlola amalebula okudla okuthengwe esitolo ukuze ubone ukuthi aqukethe "amafutha angenawo i-hydrogen" kancane.
- Khetha amafutha amahle: Uma uwasebenzisa ekuphekeni, kungcono ukukhetha amafutha acebile ngamafutha angagcwele , njengamafutha omnqumo namafutha amakinati, noma amafutha acebile ngamafutha angagcwele, njengesoya, ummbila, namafutha elanga.
3. Indlela yokulinganisela amaprotheni ne-cholesterol
Amaprotheni abalulekile emzimbeni, kodwa kufanele sikhethe izinhlobo zamaprotheni ezinamafutha aphansi.
- Inkukhu engenasikhumba, i-turkey, nenhlanzi yizona zikhetho ezinhle kakhulu.
- Inyama ebomvu (inyama yenkomo, imvu, ingulube) kanye nemikhiqizo yobisi enamafutha amaningi (ubisi olunamafutha agcwele, ushizi) kunamafutha amaningi. Lokhu kungakhuphula izinga le-cholesterol embi egazini. Ngakho-ke nciphisa lokhu ngangokunokwenzeka.
- Engeza imithombo eminingi yamaprotheni asekelwe ezitshalweni njenge -lentile, ama-chickpeas, kanye ne-soy ekudleni kwakho.
4. Hlakanipha lapho ukhetha ama-carbohydrate
Kunezinhlobo ezimbili zama-carbohydrate: okuhle nokubi.
- Ama-carbohydrate amahle: Khetha ama-carbohydrate ayinkimbinkimbi acebile nge-fiber njengelayisi elinsundu, ama-oats, ubhatata, i-cassava, nama-yam. Lokhu kunciphisa ukukhishwa kukashukela egazini.
- Ama-carbohydrate amabi: Gwema ama-carbohydrate alula njengeziphuzo ezinoshukela, amakhekhe, amabhisikidi, isinkwa, nelayisi elimhlophe. Lokhu kuphakamisa amazinga kashukela egazini ngokushesha.
5. Nciphisa usawoti odliwayo
Ukusetshenziswa kukasawoti ngokweqile kuyimbangela enkulu yomfutho wegazi ophakeme.
- Nciphisa inani likasawoti olifakelayo lapho upheka.
- Kunalokho, sebenzisa izinto ezifana nelayimu, ijinja, kanye noviniga ukuze ungeze ukunambitheka.
- Nonga ukudla kwakho ngezinongo (ama-clove, isinamoni, upelepele) kanye nezithako zemvelo ezifana ne-curry, i-turmeric, i-ginger, negalikhi.
- Amasosi, ama-soup cubes, kanye nokudla okucutshungulwe okuthengwa esitolo kunosawoti omningi. Qaphela ngawo.
6. Yidla ukudla okuncane okungu-5 noma okungu-6 ngosuku esikhundleni sokudla okukhulu okuthathu.
Ukudla ukudla okuncane okuhlanu kuya kweziyisithupha ngosuku, kunokudla ukudla okukhulu okuthathu ngosuku, kusiza ukugcina amazinga kashukela egazini kanye ne-cholesterol ezingeni elifanayo. Kuphinde kusize ekushiseni amafutha ngendlela ephumelela kakhulu.
7. Nikeza amanzi amaningi
Kubaluleke kakhulu ukuvimbela ukuphelelwa amanzi emzimbeni. Ukuphuza amanzi amaningi akugcini nje ngokunisela umzimba, kodwa futhi kulawula nokudla okungadingekile. Khuthaza abantu ukuba baphuze amalitha amanzi angaba ngu-1.5 - 2 (izingilazi ezingu-8-10) ngosuku.
Kodwa lokhu kubaluleke kakhulu: Uma udokotela wakho ekucebisile ukuthi unciphise uketshezi olusetshenziswayo (kufaka phakathi amanzi) ngenxa yesifo sezinso noma ezinye izizathu, kufanele nakanjani ulandele leyo miyalelo. Uma unokungabaza ngalokhu, qiniseka ukuthi ucela udokotela wakho ukuthi akuqinisekise.
Ungazilawula kanjani izingxenye zokudla? (Ukulawula izingxenye)
Ngezinye izikhathi sidla kakhulu singaqapheli. Kubaluleke kakhulu futhi ukulawula inani lokudla esikudlayo.
- Sebenzisa amapuleti amancane ukwabelana ngokudla kanye nezingilazi ezincane zokuphuza amanzi.
- Bheka "Usayizi Wokukhonza" kulebula lokudla okuthenga esitolo.
- Kunezindlela ezilula zokulinganisa izingxenye zokudla. Bheka ithebula elingezansi.
| Uhlobo lokudla | Usayizi wokukhonza kanye kuphela | Inani elilinganayo |
|---|---|---|
| Ilayisi eliphekiwe noma i-pasta | 1 inkomishi | Usayizi webhola lethenisi |
| Inyama ephekiwe, inhlanzi noma i-tofu | Cishe amagremu angu-85 | Usayizi wedekhi lamakhadi |
| Ushizi | Cishe amagremu angu-30 | Usayizi wamadayisi amabili |
| Yidla imifino noma izithelo ezingaphekiwe | 1 inkomishi | Usayizi we-baseball |
| Amafutha noma ibhotela | Ithisipuni | Usayizi we-fingertip ephezulu yesandla somunwe |
Kungase kubonakale kunzima ekuqaleni ukudala uhlelo lokudla lothandekayo wakho. Kodwa njengoba usujwayela, luzoba yingxenye yempilo yakho. Khumbula, lena enye indlela obonisa ngayo uthando lwakho kuye.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okufanele kubaluleke njengemithi yokulawula izifo zenhliziyo.
- Esikhundleni sokucabanga ngezinto okungafanele uzidle, engeza ukudla okumnandi, 'okuhle ukukudla' ekudleni kwakho.
- Faka ukudla okucebile nge-fiber njengemifino, izithelo, ilayisi elinsundu, kanye nokolweni ophelele ekudleni kwakho.
- Nciphisa ukudla okucutshunguliwe, imikhiqizo yokubhaka, amafutha agcwele, kanye nosawoti ngangokunokwenzeka. Gwema amafutha ashintshiwe ngokuphelele.
- Qaphela ubukhulu bezingxenye; ukusebenzisa amapuleti amancane kuwumqondo omuhle.
- Uma unemibuzo noma ukukhathazeka mayelana nokudla noma impilo yomuntu omthandayo, umuntu ongcono kakhulu ongakhuluma naye udokotela womndeni wakho. Qiniseka ukuthi uyamcela iseluleko.
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