Ingabe udokotela wakho ukutshelile ukuthi ukuhlolwa kwakho kwegazi kwakamuva kubonise ama-triglyceride aphezulu kanye ne-cholesterol ephezulu? Abantu abaningi abacabangi kakhulu ngama-triglyceride. Kodwa empeleni ahlobene ngqo nezifo ezingathi sína njengokuhlaselwa yinhliziyo kanye nesifo sohlangothi. Kodwa ungakhathazeki, izindaba ezinhle ukuthi ngokwenza izinguquko ezithile ekudleni kwakho kanye nokuzivocavoca umzimba, unganciphisa kakhulu amazinga akho e-triglyceride. Eqinisweni, unganciphisa amazinga akho e-triglyceride ngo-20% kuya ku-50%.
Khumbula, ukudla konke okudlayo kungathuthukisa noma kube kubi kakhulu impilo yenhliziyo yakho. Ukukhetha kungokwakho!
Kalula nje, iyini i-triglyceride?
Ama-Triglycerides awuhlobo lwamafutha egazini lethu. Uma sidla, umzimba wethu uguqula ama-calories angaphezulu kulokho kudla abe ama-triglyceride bese uwagcina kuma-fat cells ukuze uwasebenzisele amandla kamuva. Kodwa uma sidla okungaphezu kwalokho esikudingayo, ikakhulukazi ukudla okunoshukela omningi kanye nesitashi (njengesinkwa, ilayisi, neziphuzo ezinoshukela), la mazinga e-triglyceride egazini akhuphuka ngokungadingekile. Lokhu kwandisa ingozi yezifo ezifana nokuhlaselwa yinhliziyo kanye nesifo sohlangothi .
Ngakho ake sibone ukuthi singakulungisa kanjani ukudla okuzosiza ekulawuleni lesi simo.
Ukudla kwasekuseni okunempilo enhliziyweni
Ake siqale usuku ngesinqumo esinempilo. Nazi ezinye izindlela zokupheka kwasekuseni ongazizama.
| Isidlo sasekuseni | Indlela yokwenza nokuthi iqukethe ini |
|---|---|
| Ama-oats nezithelo | Pheka inkomishi eyodwa kwezimbili ze-oats nenkomishi eyodwa yobisi olunamafutha amancane. Faka isipuni esisodwa sama-walnuts aqoshiwe kanye nenkomishi eyodwa yezithelo ozikhethele zona (ama-strawberry, ama-blueberry). |
| Isandwichi yeqanda | Yenza i-omelet ngeqanda elilodwa (noma amaqanda amabili amhlophe), utamatisi oqoshiwe, isipinashi, u-anyanisi, namakhowe. Beka phakathi kwezingcezu ezimbili zesinkwa esiphelele. Khonza ne-orange encane. |
| I-yogathi nezithelo | Hlanganisa inkomishi eyodwa yeyogathi enamafutha aphansi nocereal olune-fiber ephezulu, ubhanana noma inkomishi yemango, kanye nama-alimondi ambalwa. |
| Isinkwa esine-salmon | Faka ushizi omncane okhilimu onamafutha amancane ku-bagel noma ucezu lwesinkwa oluphelele, bese ubeka ucezu lwe-salmon ebhemayo phezulu. Khonza nenkomishi yezingcezu ze-watermelon. |
Isidlo sasemini esinciphisa ingozi yokuhlaselwa yinhliziyo
Nazi ezinye izidlo zasemini ezimnandi nezinempilo ongazipheka futhi uzithathe nawe.
| Isidlo sasemini | Indlela yokwenza nokuthi iqukethe ini |
|---|---|
| Isobho lemifino nesaladi | Inkomishi e-1 yesobho esinamafutha aphansi esenziwe ngama-chickpeas, ama-lentile, noma imifino exubile. Izinkomishi ezi-2 zesaladi enemifino eluhlaza okotshani njengespinashi, izaqathi, i-broccoli, notamatisi. Sebenzisa isaladi eyenziwe ngamafutha omnqumo. |
| Isandwichi ye-tuna | Sakaza izingcezu ezimbili zesinkwa esiphelele nge-tuna encane ekheniwe, isipuni se-mayonnaise enamafutha aphansi, u-anyanisi oqoshiwe, kanye nama-pickle ambalwa. Uma uthanda, faka ucezu oluncane lwe-apula noma i-pear phezulu. |
| Inkukhu nemifino ethosiwe | Thosa imifino (ubhontshisi, izaqathi, iklabishi) nenkukhu eyosiwe noma i-tofu. Khonza nengxenye yenkomishi yelayisi elinsundu noma ama-noodle okusanhlamvu okuphelele. |
Ukudla kwakusihlwa okwehlisa i-triglyceride
Kubaluleke kakhulu ukugcina isidlo sakusihlwa silula.
| Isidlo sakusihlwa | Indlela yokwenza nokuthi iqukethe ini |
|---|---|
| Inkukhu eyosiwe | Ingcezu yenkukhu eyosiwe esuswe isikhumba, ubhatata obilisiwe, kanye nenkomishi yebroccoli ebilisiwe. |
| Inhlanzi kanye nomzala | Ucezu lwe-salmon noma i-calamari eyosiwe ngamafutha omnqumo amancane. Khonza ne-asparagus ebilisiwe kanye nenkomishi eyodwa kwengxenye ye-couscous. |
| I-pasta yokusanhlamvu okuphelele | Inkomishi e-1 yepasta kakolweni ophelele. Faka isosi katamatisi, imifino efana namakhowe, i-zucchini, kanye ne-turkey encane egayiwe noma i-tofu. |
Inothi elikhethekile mayelana notshwala
Nciphisa ukuphuza utshwala kube yisiphuzo esisodwa ngosuku kwabesifazane kanye nezimbili kwabesilisa. Kodwa-ke, uma amazinga akho e-triglyceride ephakeme kuno-200 mg/dL, kungcono ukuyeka ukuphuza utshwala ngokuphelele. Kubalulekile ukukhuluma nodokotela wakho ngalokhu.
Ukulungiselela kanjani ukudla okukufanele?
Awukwazi ukudla into efanayo nsuku zonke, ngakho khumbula lezi zinto eziyisisekelo lapho ulungiselela ukudla okuthandayo.
- Umthetho wepuleti: Hlukanisa ipuleti lakho ngengqondo libe izingxenye ezine.
- Gcwalisa izingxenye ezimbili (ingxenye yepuleti) ngemifino nezithelo .
- Gcwalisa ingxenye eyodwa (ingxenye) ngokusanhlamvu okuphelele (irayisi elinsundu, i-buckwheat, i-oats, isinkwa sokusanhlamvu okuphelele).
- Gcwalisa ingxenye yesibili (okwesikhashana) ngamaprotheni anamafutha aphansi (inhlanzi, inkukhu engenasikhumba, amalentili, ama-chickpeas, amaqanda amhlophe).
- Gwema izinto "ezimhlophe": Nciphisa ukudla kwakho okucolisisiwe (isinkwa esimhlophe, amabhanisi), ushukela, amaswidi, neziphuzo ezinoshukela ngangokunokwenzeka. Lokhu kukhulisa amazinga e-triglyceride ngokuqondile.
- Khetha amafutha amahle:Ukudla okucebile ngamafutha anempilo, ikakhulukazi ama-omega-3, kungasiza ekwehliseni ama-triglycerides. Faka izinhlanzi ezinamafutha njenge-salmon ne-tuna, imbewu yefilakisi, nama-walnut ekudleni kwakho.
- Gwema amafutha amabi: Gwema inyama ebomvu, imikhiqizo yokubhaka, kanye nokudla okupakishwe ngamaphakethe okuqukethe amafutha e-trans (uma ilebula ithi 'amafutha e-hydrogenated' , ungakuthengi lokho kudla).
- Qaphela lapho ukhetha ukudla kobisi: khetha ubisi olunamafutha aphansi noma olungenawo amafutha, iyogathi, noshizi.
Uma unenkinga yokunamathela kulokhu kudla, khuluma nodokotela wakho noma isazi sokudla esiqeqeshiwe. Bangakusiza ukuthi udale uhlelo lokudla lokwehlisa ama-triglyceride olufanele wena.
Umlayezo Wokuya Nawe Ekhaya
- Amazinga aphezulu e-triglyceride ayisimo esibi kakhulu esanda ingozi yokuhlaselwa yinhliziyo kanye nesifo sohlangothi.
- Leli zinga lingancishiswa kakhulu kuphela ngokushintsha indlela odla ngayo kanye nokuzivocavoca umzimba.
- Nciphisa ama-carbohydrate alula njengoshukela, isinkwa, neziphuzo ezinoshukela, bese udla okusanhlamvu okuphelele, imifino nezithelo.
- Faka izinhlanzi namantongomane, aqukethe amafutha anempilo (i-omega-3). Gwema ukudla okucutshungulwe kanye namafutha amabi.
- Nciphisa ukuphuza utshwala. Uma amazinga akho e-triglyceride ephezulu kakhulu, khuluma nodokotela wakho mayelana nokuyeka utshwala ngokuphelele.
- Njalo xhumana nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokudla noma uma unenkinga ngempilo yakho.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment