Indlela Yokwenza Inhliziyo-Ukukhetha Impilo Uma Udinga Isibindi Esisheshayo
Ngisho noma ulungisa iningi lempilo yakho enempilo-enempilo ekhaya, ungase uzithole esimweni lapho ushiya khona isidlo sakho sasemini ekhaya noma udinga ukugwaza ngokushesha ukuze udle. Ukudlela okusheshayo ukudla ngokuvamile kuyindlela esheshayo yokubamba ukudla kwakho ekuhambeni. Ngeshwa, bangakwazi futhi ukwengeza ama-calories angafuneki, ushukela, namafutha ekudleni kwakho.
Uma ubheka i- lipids yakho bese uzithola usesimweni lapho udinga ukudla noma ukulamba, ukudla okusheshayo kungaba yikho okukhethayo kuphela.
Zama lawa macebiso ukuze ugweme ukudla okungenampilo okungagcina ukwandisa ama-cholesterol wakho namazinga e-triglyceride.
Gwema Ukudla Okuthosiwe
Uma ucabanga ngokudla okusheshayo, ungase ucabange ama-hamburgers ama-greas namaFries amafriji. Lezi zokudla ziphekwe kakhulu emafutheni, angafaka amafutha engeziwe, ama- trans , nama-calories ekudleni kwakho. Uma kunokwenzeka, lezi zinto zemenyu kufanele zigwenywe uma ulandela ukudla kokuncipha kwe-cholesterol.
Ngaphezu kwalokho, ezinye izinto zokudla ezingase zifakwe ngokujulile futhi kufanele zigweme zihlanganisa:
- Inhlanzi
- Hush puppies
- Amanki anyanisi
- Izinkukhu zezinkukhu
- Amazambane
Ezinye izindawo zokudla okusheshayo zingaba nokudla okuphekwe noma okugcobe kunokuba kume okujulile. Kuhle ngaso sonke isikhathi ukubuza ukuthi lezi zikhetho zikhona yini. Ukwengeza, uma inhlanzi ethosiwe noma inkukhu kuphela okukhethwa kukho, ungakwazi ukususa ngokucophelela ibhetri okuthosiwe ngaphambi kokuyidla.
Khetha ama-Sandwich noma ama-Wraps
Ezinye zokudlela zokudla okusheshayo zamukele indlela enempilo yokudlela.
Uma ufuna izinketho eziningi zemenyu ye-cholesterol, unokukhetha okubanzi kwezinye izikhungo zokudla okusheshayo.
Ngokwesibonelo, esikhundleni sezinkukhu kanye nezinkukhu ezithosiwe, ungakhetha ukudla okunjengokukhukhulwa inkukhu, ama- sandwich fresh, ama-wraps aphansi noma izithako ezinempilo ezifakwa ephaketheni lepita.
Kufanele uqaphele ngezithako ezibekwa kulezi zokudla, ngoba nazo zingaba ngamakholori aphezulu.
Uma kunokwenzeka, khetha izinhlobo ezihlukahlukene zokusanhlamvu zezinkwa nezinkwa. Lezi ziqukethe i-fibre ngaphezulu kunezihlobo zabo ezihlanjululwe kakhulu. Ukudla okunomsoco nemifino kungakhona okungeziwe kwesikhwama sakho noma ukugoqa okunganikeza ukunambitheka okungeziwe.
Ama-Sauces nama-Toppings ohlangothini
Ezinye izinto, ezifana nesinaphi noma uviniga, ziphansi kakhulu kwamakholori, amafutha, noshukela. Kodwa-ke, ezinye izinto zokugqoka, ezifana nama-cheesy sauces, i-ketchup, ukugqoka okuyishukela, noma imayonnaise, zingaphinde zinikeze ama-khalori amaningi ekudleni kwakho.
Eziningi zokudla okusheshayo zokudla zingase zenze ngokuzenzakalelayo lezi sauces nokugqoka ukudla kwakho ukuze zilondoloze isikhathi. Ngeshwa, lawa ma-toppings angalungile avame ukungezwa ngokweqile. Ukuze ugweme lokhu, ungacela ukuthi lezi ziphazamiso zibekwe eceleni, bese ufaka imali encane kuphela. Lokhu kukuvumela ukuthi ugcine ukunambitheka ngenkathi unciphisa imiphumela emibi.
Khetha amaSaladi ngokucophelela
AmaSaladi angaba amahle kakhulu, ukugcwalisa ukukhetha uma ulandela ukudla okunciphisa i-lipid. Ngeshwa, izinhlobo zezithako ozifaka esaladini lakho zingenza kube yisidlo esinempilo noma inhlekelele yokukhulisa i-cholesterol.
Ezinye izindawo zokudla okusheshayo zine-bardi evumela ukuthi wena ukhethe izithako zakho zesaladi.
Kwezinye izimo, ukukhetha kwakho kuphela kungase kube ukukhetha isaladi esilungisiwe futhi ihlanganiswe.
Uma ubhekene nesimo esilandelayo, kufanele ukhethe amasaladi aqukethe amaningi amaningi, okufaka i-ulethisi, utamatisi, ukhukhamba kanye ne-izaqathe. Zama ukugwema, noma ukususa ngokucophelela, noma yikuphi ukuchofoza okufana ne-ham, ushizi ogcwele ogcwele amafutha, noma ubhekeni, konke okungafaka amafutha aphelele ekudleni kwakho.
Ukugqoka isaladi kungenye umthombo ongase ube namafutha agcwele, ikakhulukazi uma udoba isaladi lakho. Enye indlela yokunciphisa lokho ukusebenzisa inkomishi ehlukile futhi ubophe kancane kancane ukugqoka. Qinisekisa ukuthi uhlola okuqukethwe kwakho kwe-carbohydrates kunoma yikuphi ukugqoka, ngoba eziningi zazo ziphezulu ushukela.
Hlola amalebula okunempilo
Uma ungabaza, ukubheja kwakho okuhle ukuhlola ulwazi lomsoco. Eziningi zokudlela zokudla okusheshayo zinezinhlu zento ngayinye yokudla kanye nenani layo lokudla okunomsoco, kuhlanganise ikhalori, i-carbohydrate, okuqukethwe kwe-sodium, ne-fat. Lezi amamenyu zingatholakala endaweni yokudlela (noma zikhonjiswe odongeni noma ngemuva kwe-counter) noma kwiwebhusayithi yazo.
Izwi elivela
Ukudla ukudla okusheshayo akuyona into engcono kakhulu yokudla kokunciphisa i-cholesterol. Kodwa-ke, ngokusebenzisa lezi zici namathiphu, unganciphisa umthelela uma usetsheni lokudla okusheshayo. Ukwenza izinqumo ezihlakaniphile, kungakhathaliseki ukuthi udla kuphi kuzokusiza ugcine inhliziyo yakho iphilile.