Yize wonke umuntu ebonakala evuma ukuthi ukudla ukudla okunempilo kubalulekile ekuvimbeleni isifo senhliziyo, kuye kwaba nokudideka okuningi eminyakeni yamuva mayelana nokuthi yikuphi ngempela ukudla okunempilo okunempilo ngempela. Ingabe kufanele udle ukudla okunamafutha aphansi? Ukudla okuphansi kwe-carb? Okunye?
6 Izinkombandlela Ezijwayelekile Zokudla Kwempilo Yenhliziyo
Naphezu kokudideka, empeleni kukhona ukuvumelana okukhulayo ngalokho ukudla okunempilo okunempilo kubonakala.
Kuyinto elula ngempela:
1) Yidla amakholori okwanele ukuze ugcine isisindo esinempilo.
2) Yidla eziningi zezithelo nemifino.
3) Sebenzisa ukudla okuphelele okusanhlamvu kanye nama-pastas.
4) Zama ukunciphisa inyama ebomvu, bese usebenzisa izinhlanzi (okukhethwa kukho), inkukhu kanye namagciwane njengemithombo yamaprotheni ayisisekelo. (Noma kunjalo, umqondo wokuthi amafutha agcwele amafutha awonakele ngenhliziyo yakho kubonakala sengathi uphonyiswe.)
5) Gwema amafutha okuhamba .
6) Gwema ukudla okucutshungulwa ngokujwayelekile, futhi ikakhulukazi ukwenziwa kwama-carbohydrate.
Uma ulandela lezi ziqondiso ezilula ngenhliziyo enempilo yokudla okunempilo, okuningi kokudideka kufanele kuphele.
Kuthiwani Ngokudla Okuphansi-I-Carb Ne-Low-Fat?
Abagqugquzeli bokudla okunamafutha aphansi baye bahlanganyela empini ende ehlala isikhathi eside nabalandeli bezinhlobo eziphansi zokudla, mayelana nokuthi iyiphi indlela yokudla okulungile futhi engalungile. Kodwa uma ubheka izincomo zakamuva zakamuva zomabili emakamu, uzobona ukuthi lezo zincomo zibonakala ziguqukayo.
Ama-fat-fat mavens ekugcineni adingeka ukuthi avume ukuthi amanye amafutha empeleni akuhle kuwe. Eqinisweni, imihlahlandlela esemthethweni yokudla ayisekho ukucindezeleka ukudla okunamafutha nhlobo. Ama-carbohydrates aphansi afanele avume ukuthi amanye ama-carbohydrate aphilile futhi afiselekayo.
Futhi ngenxa yalokho, izincomo zokudla ezivela ezixhasweni zokudla okuphansi kwe-carb kanye nokudla okunamafutha aphansi kuyafana kakhulu okufana nomunye - okuningi kunanoma iyiphi iqembu lingathanda ukuvuma.
Eqinisweni, babheka okuningi njengemithetho eyisithupha yokudla okunempilo, okubalwe ngenhla.
Isidlo saseMedithera
Njengamanje, ukudla kwaseMedithera ukudla okudumile okuqinisekisiwe ukuthi "inhliziyo-enempilo" iziqiniseko zisekelwa ubufakazi obunzima bokutholwa komtholampilo. Lokhu kudla, ngokuhlukahluka okuncane, kungabonakala njengokuthi "ukuyekethisa" phakathi kwama-low-fat and low-carb viewpoints. Kuyinto yokwehliswa okubukeka kakhulu njengeziqondiso eziyisithupha esizibuyekezile.
Ukudla kwaseMedithera kugcizelela izithelo nemifino, okusanhlamvu konke, inhlanzi nezilwane zasolwandle, inqwaba yemifino namantongomane, inyama enomkhawulo obomvu, namafutha omnqumo.
Amanye amathiphu okudla okunempilo
Ngaphandle kweziqondiso eziyisithupha ezijwayelekile, kunezinye izinto ezimbalwa ongazenza ukuze uthuthukise ukudla kwakho okunempilo. Lokhu kufaka:
- Thola amaningi omega-3 fatty acids.
- Yidla amantongomane.
- Sebenzisa utshwala kuphela ngokulinganisela.
Kufanele ukhulume nodokotela wakho ukuthi ngabe ukuvinjelwa ketshezi kungase kukuzuzise yini.
Kuthiwani Ngokuzivocavoca?
Ochwepheshe bayavuma ukuthi ukuze uthole inzuzo enkulu enhliziyweni ukudla okunempilo, kufanele ugcine isisindo esinengqondo futhi uhlanganyele ekuvivinya umzimba njalo. Ngenkathi ikhono lokulahlekelwa isisindo esiningi kuhilela izinto ezithile ongakwazi ukuzilawula kalula (njengezofuzo, nemvelo yomuntu), noma ngabe uyazivocavoca njalo noma ngabe awuyikuzivocavoca yini cishe indaba yokuzikhethela, ukuzinikezela nokuthanda amandla.
Okusho ukuthi, ngaphansi kokulawula kwakho. Ngakho-ke, kuyinhlanhla ukuthi ukulingana kubaluleke nakakhulu kunokuba ube mncane lapho ufika enhliziyweni impilo yakho, kanye nempilo yakho ngokujwayelekile. Funda kabanzi mayelana nokuthi umzimba uzuzisa kanjani impilo yakho .
> Imithombo:
> Mitrou, PN, Kipnis, V, Thiebaut, AC, et al. Isidlo seMedithera yaseMedithera nokubikezela kokufa kwezinto zonke ku-Us Usabantu: Imiphumela Evela ku-NIH-AARP Diet and Study Study. I-Arch Intern Med 2007; 167: 2461.
> Sofi F, Cesari F, Abbate R, et al. Ukuhambisana nokudla kweMedithera kanye nesimo sezempilo: Meta-Analysis. BMJ 2008; 337: a1344.
> I-Widmer RJ, i-Flammer AJ, i-Lerman LO, i-Lerman A. I-Mediterranean Diet, izakhi zayo, nezifo zenhliziyo. Am J Med 2015; 128: 229.