Ingabe unomgomo omkhulu wokwehlisa isisindo? Ngezinye izikhathi, uma unesisindo esincane okufanele usilahle, kuyinto evamile ukuzizwa wesaba futhi udikibele, "O, ngingakwenza kanjani lokhu?" Kodwa ungakhathazeki. Ake sithathe lolu hambo igxathu negxathu. Ake siqale ngomgomo omncane ongawufinyelela ngokushesha futhi ozokulethela injabulo enkulu. Cabanga ukuthi impilo yakho ingaba ngcono kangakanani ukube ubungalahlekelwa njalo u-5% wesisindo sakho sonke. Lolu shintsho oluncane lunganciphisa kakhulu ingozi yakho yokuthola izifo ezinkulu njengokuhlaselwa yinhliziyo kanye nesifo sohlangothi.
Kwenzekani emzimbeni wakho uma ulahlekelwa yi-5% yesisindo sakho
Uma wehlisa isisindo esincane, ake sithi u-5%, kuba nomthelela omkhulu kulezi zinto ezisegazini lakho. Lezi yizinto ozibonayo embikweni wakho we-Lipid Profile.
| Ingxenye yegazi | Ushintsho oluhle oluqhubekayo |
|---|---|
| Ama-triglycerides | Incipha cishe ngo-20% . Ukwanda kwalokhu kuyingozi kakhulu enhliziyweni. |
| I-cholesterol ye-LDL ("i-cholesterol embi") | Incipha cishe ngo-15% . Lezi yizo ezihlala emithanjeni yegazi futhi ziyivimbe. |
| I-cholesterol ye-HDL ("i-cholesterol enhle") | Kukhula cishe ngo-8% . Lokhu kusiza kakhulu ukususa i-cholesterol embi nokuhlanza imithambo yegazi. |
Uyabona? Yeka umphumela omkhulu ngomzamo omncane. Ake sixoxe ngezindlela ezilula nezilula zokukusiza ufinyelele lo mgomo.
Singaqala namuhla? Qala ngalezi zinto ezintathu.
Izinto ezintathu ngezansi ocabanga ukuthi kulula ukuzenzaKhetha. Ungaphelelwa amandla ngokuzama ukwenza konke ngesikhathi esisodwa. Qhubeka wenza ezintathu ozikhethayo cishe amasonto amabili futhi uzenze umkhuba. Uma uphumelela, uzozizwa uqiniseka kakhulu futhi ukhuthazekile. Bese ukhetha ezinye izinto ezintathu ezintsha bese uzijwayeza nazo. Ngale ndlela, kulula kakhulu ukuzinezela kancane kancane empilweni yakho.
1. Jwayela ukupheka ekhaya.
Lesi kungaba isinyathelo sokuqala esihle kakhulu sokunciphisa isisindo. Uma usuqalile ukudla ukudla okuphekiwe ekhaya esikhundleni sokudla ukudla okuthengwe esitolo, ikakhulukazi ilayisi elithosiwe nelayisi elithosiwe, uzobona umehluko. Ngoba kungakanani uwoyela, ushukela, usawoti kanye nezinongo ezifakwa ekudleni okuthengwe esitolo ngaphandle kokuthi siqaphele? Ekhaya, singalungisa ukudla okunempilo nokumnandi ngamafutha amancane .
2. Qaphela ukuthi uphuzani.
Ukuyeka iziphuzo ezinoshukela (ama-soda athengiswa esitolo, iziphuzo zezithelo ezipakishiwe) kuyindlela enhle yokunciphisa isisindo. Uma ukhathele ukuphuza amanzi nje, zama ukuwashintsha kancane. Faka ucezu olulodwa noma ezimbili ze-lime, amaqabunga ambalwa e-mint, noma ama-strawberry ambalwa aqoshiwe enkomishini yamanzi bese uwayeka ahlale amahora ambalwa. Ungenza isiphuzo esimnandi nesiqabulayo.
3. Nciphisa inani lezikhathi odla ngazo i-dessert
Ngokungazi, esinye sezizathu eziyinhloko zokukhuluphala kwethu ukudla ama-dessert kaningi kakhulu. Ikakhulukazi ngemva kwesidlo sakusihlwa. Zama ukunciphisa izinto ezifana nama-waffle, ama-milkshake, ne-ayisikhilimu kube usuku olulodwa ngesonto esikhundleni sokuzidla nsuku zonke. Lokho kuzokwenza umehluko omkhulu.
Kalula nje, akuyona into ebalulekile ukuthi udlani, kodwa ukuthi udla kanjani futhi kangaki.
4. Shintsha indlela owabelana ngayo amapuleti
Gcwalisa ingxenye yepuleti lakho ngemifino nemifino eluhlaza . Lokho kusho ukuqinisekisa ukuthi unento efana nesaladi, i-stir-fry, noma imifino ephekiwe ngomusi epuletini lakho. Nciphisa inani lama-carbohydrate njengelayisi bese udla imifino eminingi. Ngaleyo ndlela, uzozizwa usuthi futhi umzimba wakho uzomunca amakhalori ambalwa angadingekile.
5. Cabanga ngokudla okulula
Sivame ukuthenga iphakethe elikhulu lamabhisikidi noma iphakethe lama-cashew nuts bese siwadla wonke ngenkathi sibuka i-TV. Kunalokho, noma ngabe uthenga iphakethe elikhulu, lihlukanise libe amaphakethe amancane noma izikhwama . Yidla iphakethe elilodwa elincane ngesikhathi. Ucwaningo luthole ukuthi abantu abasebenzisa izikhwama zokudla okulula ezingama-calorie ayi-100 ngale ndlela badla cishe ingxenye yamakhalori uma kuqhathaniswa nalabo abadla ephaketheni elikhulu.
6. Khetha inhlanzi esikhundleni senyama.
Nciphisa inani lezikhathi odla ngazo inyama ngesonto bese wengeza inhlanzi ekudleni kwakho esikhundleni salokho. Zama ukudla inhlanzi okungenani izikhathi ezinhlanu noma eziyisithupha ngenyanga. Futhi, nciphisa inani loshizi nenyama odlayo ngosuku. Lo mkhuba uzokusiza ukwehlisa isisindo ngokuhamba kwesikhathi.
7. Ake sishintshe izithako kancane ngenkathi sipheka.
Ngezinye izikhathi, izinguquko ezincane endleleni esilungiselela ngayo ukudla zinganciphisa kakhulu inani lamakhalori.
- Uma wenza i-meat curry: Sebenzisa ingxenye yenani lenyama ovame ukuyisebenzisa, bese wenza okufanayo enanini elisele.Engeza imifino efana nesitshalo seqanda esisikiwe kancane, amakhowe, izaqathi, noma ubhontshisi. I-curry izoba mnandi kakhulu, inambitheke kangcono, futhi ibe nama-calories ambalwa.
- Uma wenza into ebhakiwe, njengekhekhe: Ungasebenzisa isosi yama-apple esikhundleni sengxenye yenani lebhotela noma imajarini.
- Uma ufuna amakhekhe noma amakhukhi: Esikhundleni se-ounce elilodwa likashokoledi, sebenzisa ikota yenkomishi (1/4 yenkomishi) yempuphu ye-cocoa.
Zama lezi zinto ezimbili ukuze wehlise ama-triglycerides ngo-10%.
Ngaphezu kwemikhuba engenhla, uma unakekela lezi zinto ezimbili, unganciphisa amazinga akho e-triglyceride cishe ngo-10%.
- Nciphisa ukudla okunoshukela owengeziwe kanye ne-fructose: Ukudla okumnandi, iziphuzo, kanye nokudla okucutshunguliwe kugcwele ushukela. Nciphisa lokhu ngangokunokwenzeka.
- Khetha amafutha anempilo: Njengamafutha kakhukhunathi, amafutha emifino (isib. amafutha omnqumo), inhlanzi, namantongomane afana nama-cashew, amantongomane, nama-alimondi aqukethe amafutha angagcwali. Lawa alungele umzimba.
Akukho kulokhu okungenziwa ngobusuku obubodwa. Kodwa qala namuhla ngento encane ekufanele futhi ocabanga ukuthi ungayenza. Lokho kunqoba okuncane kuzoba yinzuzo enkulu kuwe kulolu hambo. Uma unezinkinga zempilo, ikakhulukazi i-cholesterol noma isifo sikashukela, kungcono ukukhuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ekudleni.
Umlayezo Wokuya Nawe Ekhaya
- Ngisho nokulahlekelwa kancane njenge-5% yesisindo sakho sonke kunganciphisa kakhulu ingozi yakho yesifo senhliziyo kanye nesifo sohlangothi.
- Lokhu kunciphisa amazinga e -triglycerides ayingozi kanye ne-LDL cholesterol egazini, kuyilapho kwandisa amazinga e-HDL cholesterol enenzuzo.
- Kunokwenza izinguquko ezinkulu ngesikhathi esisodwa, kungcono ukuqala ngezinto ezilula ezimbili kuya kwezintathu ongazenza bese uzenza umkhuba.
- Ukubeka phambili ukudla okuphekwe ekhaya, ukunciphisa iziphuzo ezinoshukela, nokugcwalisa ingxenye yepuleti lakho ngemifino kuyizindlela eziphumelela kakhulu.
- Kubalulekile ukubonisana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ekudleni, ikakhulukazi uma unezinye izimo zezokwelapha.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho