Ungathanda ukuqala ukudla ukuze unciphise amazinga akho e-lipid, kodwa ukhululekile ukuthi ungaqala kanjani? Umcabango wokushintsha imikhuba yokudla impilo yonke ingadambisa ekuqaleni, kodwa ukulandela lezi zinyathelo ezilula kuzokwenza kube lula kuwe. Ngokushesha uzokubona ukuthi ukwedlula ukudla okunciphisa uketshezi oluphakeme ne-triglycerides kungaba lula futhi kujabulise.
Lungiselela Ikhishi Lakho
Isinyathelo sokuqala ongazithatha ekufakeni ukudla kwe-lipid-ekunciphiseni impilo yakho enempilo ukubeka isitifiketi sakho ngokudla okunempilo.
Qala ngokuphonswa noma ukunikela ukudla okuphezulu emafutheni agcwele amafutha neshukela elicwengekile. Lezi zokudla ziphezulu khalori futhi zingathinta amazinga akho e-lipid, Ukudla okukhipha ekhishini lakho kuhlanganisa:
- Iziphuzo ezithambile zeshukela
- Ama-potato chips
- Amakhukhi
- Candy
- Ukudla okuthosiwe
- Ama-pastries
Khumbula, uma lezi zokudla zingatholakali, awukwazi ukuzidla! Cabanga ukunciphisa lezi zokudla ngezikhathi ezikhethekile kuphela, uma uzidla nhlobo. Uma kufanele ugcine lokhu kudla kwamanye amalungu omndeni, uwabeke ngemuva kokudla okunempilo eKhabhinethi yakho noma esiqandisini. Ngaleyo ndlela, uma ulingeka ukuba ufinyelele ukudla okungenampilo, uzobona ukudla okunempilo kuqala.
Naphezu kokudla okunye okuqeda ekudleni kwakho, kunezinto eziningi zokudla ezinobungane ongafaka kuzo, njenge:
- Imifino
- Izithelo
- Inhlanzi
- Imifino
- Amantongomane
- Imbewu
- Imikhiqizo yonke yokusanhlamvu
Yazi Isitolo Wakho Zokudla
Ngokukhethwa kokudla okubanzi, ukuthenga ngezinye izikhathi kungase kube nokucindezeleka okukhulu lapho uqala ukudla okunciphisa i-lipid - futhi lokhu kungakubeka engozini yokubuyela emuva kokudla kwakho okuyizivivinyo, okungahambi kahle.
Ukuze uzungeze lokhu, kufanele uhlale udala uhlu lokudla okunempilo ongathanda ukuwadla ngaphambi kokuya esitolo - bese unamathela kuso. Uma ungathandi ukwenza uhlu, ungakhetha ukudla okunobungane nge-cholesterol ngokuthi "uthengise umjikelezo." Izithelo kanye nemifino, ukudla okunomsoco kanye nemikhiqizo yobisi ephansi-fat etholakalayo ezingxenyeni zangaphandle zesitolo, kuyilapho ukudla okuhlanganisiwe nokucutshungulwa kugcinwa ezindaweni eziphakathi.
Thenga izithelo ezimbili noma imifino engakaze uzame ngaphambili noma ungazange ube nayo isikhashana. Izithelo kanye nemifino, njenge-apula, amajikijolo, ubhanana, izaqathe, ne-broccoli, umthombo obalulekile we -fibre e-soluble , enganciphisa amazinga akho e-LDL ama-cholesterol.
Ukuze uthole ukudla okufakwe emaphaketheni, qala ukubuka ukudla okudlayo nokudla kanye nezimangalo zezempilo ze "high-fiber" noma "konke okusanhlamvu" bese uqala ukubheka i-Label Eyesineti Label echazwe kumkhiqizo. Ungacabangi ukuthi kufanele uqonde ngokuphelele ulwazi olufakwe ohlwini lwelebula lokudla ngokushesha; vele ungene emkhakheni wokuwubuka manje.
Amakhasimende okucwaninga
Ukudla ngezinye izikhathi kungenye umthombo wamafutha engeziwe nama-khalori ekudleni kwakho kwe-lipid-downing. Ukwenza isipiliyoni sakho sokudlela sibe nesinye se-cholesterol esinomusa, kungase kudingeke wenze ucwaningo oluncane ngaphambi kokuba uphume. Hamba ku-inthanethi uphinde ubheke amamenyu wezindawo zokudla ozivakashelayo njalo, kanye nezindawo ezintsha zokudla ongazange uzame ngaphambili. Funa izithonjana ezinempilo enempilo noma ezemifino eduze kokudla, futhi ucabange ukuzama ezinye zalezi zitsha ngesikhathi esizayo uma udla. Ezinye izindawo zokudlela zizophinde zihlele uhlu lwekhalori, amafutha agcwele, nokuqukethwe kwe-carbohydrate kokudla - okubuye kusize lapho uhlela ukudla kwakho.
Ukusebenzisa umkhuba wokuhlola imenyu yokudlela ngaphambi kokudla kuzokusiza ukunquma amakholori ekudleni kwakho uma udla futhi ugweme ukudla okungekho okungenampilo.
Zama Amasu Okupheka Okunempilo
Uma ukhetha ukuzondla ngokwakho - kunokudla ngaphandle - kunezindlela ezithile ongenza ukudla kwakho kube nenhliziyo enempilo. Ngokusebenzisa amasu okupheka alandelayo, ungakwazi ukusika amanoni nama-khalori avela kusidishi sakho:
- Ukubhaka
- Ukuchofoza
- Ukubhaka
- Ukugoqa
- Ukuqhuma
- Ukugcoba
- Ukubilisa
Kumele ugweme ukufisa ukudla kwakho ngoba lokhu kungafaka amafutha athile okugcwele kanye namafutha angenayo impilo yakho.
Funda mayelana nakho
Uma uzizwa sengathi unamathele - noma udinga imibono emisha kulokho ongakudla ekudleni kwakho kwe-lipid-ekunciphiseni i-lipid-ungaboni ngaphezulu
Ngenhlanhla, kunemithombo eminingi ezokusiza ukuba unamathele ekudleni kwakho okunempilo. Ukwengeza, kunezinhlobo eziningi zokupheka ukuze zizame ezitholakala kulabo abalandela ukudla okunciphisa i-lipid-noma ngabe ufuna ukushaya i-dessert esimnandi noma kwasekuseni okunethezeka.
Sebenzisa ulwazi olusha olufundile ukunquma ukuthi yiziphi izinguquko oyozenza. Kungaba usizo ukuloba imigomo emifushane neyesikhathi eside yokuthuthukisa ukudla kwakho bese uwabeka emnyango wakho wefriji. Yiba nempumelelo mayelana nezinguquko ozozithandela futhi okwazi ukuzenza. Cabangela izinga lakho lokugqugquzela, isimiso samalanga onke, nendlela yokuphila lapho ubhala izinhloso zakho.
> Imithombo:
> Whitney EN no SR Rolfes. Ukuqonda Ukudla okunempilo, ku-14. I-Wadsworth Publishing 2015.