Ukudla Okunciphile Kwe-Cholesterol Kuvumela Ukudla Okunciphisa Impilo Yenhliziyo
Ukudla okuhle kakhulu kwe-cholesterol kuqukethe ukudla okuningi okunciphisa i-cholesterol - kungakhathaliseki ukuthi unesikhathi sokupheka ukudla okuphelele noma isikhathi esanele sokubamba nokuhamba.
Ukuba nezinto eziningi kakhulu okumele uzenze futhi isikhathi esincane kakhulu ezandleni zakho, ukudla okunempilo kungase kube ngaphansi ohlwini lwazo eziza kuqala. Ngezinsuku ezithile, ukudla okugcwele okukwenziwe kuyakunakekelwa ngokuya okusheshayo, okulula okulula.
Ake sibhekane nakho - ukuhlunga ukudla kungokwemvelo. Uma ulambile phakathi kokudla, umzimba wakho ukutshela ukuthi udinga ukudla manje. Ngakho-ke, kufanele nakanjani udle okuthile okwehlisa indlala yakho kuze kube sekudleni okulandelayo. Ukudla ukudla okungahambi kahle, noma kunjalo, yilokho okungakufaka enkingeni. Ukudla okunamandla kumafutha kanye nama-carbohydrate kungandisa amazinga e-cholesterol, kubangele ukuzuza isisindo, futhi ekugcineni kungaholela ezinkingeni ezifana nesifo senhliziyo, i- cholesterol ephakeme , nesifo sikashukela. Izindaba ezinhle ukuthi, nabantu abaningi abathintekayo ngokudla okunempilo kulezi zinsuku, abakhiqizi abaningi bokudla baye bahlakulela ezinye izindlela eziphansi zamafutha, ama-carbohydrate aphansi ekudleni okucishe kufane nokunambitha "into yangempela".
Uma udla ukudla, gcina lezi zinto engqondweni:
Yidla izithelo nemifino eningi
Aphansi kwamakhalori namafutha. Ngaphezu kwalokho, zinezinamba zamavithamini namanye ama-antioxidants avimbela ukulimala kwamangqamuzana nokusiza ezinkambeni eziningana zamaselula.
Buka ukudla okune-saturated fat
Ukusetshenziswa kwamafutha agcwele kufanele kuncishiswe, uma kungagwenywa njengoba kuhlotshaniswa nokukhulisa amazinga e-cholesterol. Amafutha anelisekile avame ukuhlangana nokudla okuthosiwe kanye nokudla kwezilwane. Ngombhalo ohlangothini oluphathelene nokudla kwesilwane: inyama enomzimba , njengenkukhu, inhlanzi, ne-turkey ingaphansi kwamafutha agcwele kunomvu obomvu.
Buka ukuthi yini oyifaka ekudleni okuphekayo
Amafutha emifino enziwe ngama- hydrogenated , afana nalawo asetshenziselwa ama- margarine amaningi nokunciphisa, aqukethe uhlobo oluthile lwamanoni eyaziwa ngokuthi ama-ac-fat acids. Lokhu kufanele futhi kugwenywe njengoba bephakamisa amazinga e-cholesterol. Zivame ukutholakala kokudla okuthosiwe nokudla okucutshungulwayo, okufana namakhukhi, ama-chips, nama-candies.
Izwi mayelana nama-dips kanye nama-toppings
Uma udinga ukusebenzisa isaladi yokugqoka, ama-sauces, noma ama-dips, zama enye indlela ephansi yamafutha. Futhi, uwasebenzise ohlangothini esikhundleni sokuwabeka ngqo ekudleni kwakho - uzosebenzisa okuningi kakhulu ngale ndlela.
Zama izinhlobo ezincane zamafutha wemikhiqizo yakho yobisi ozithandayo
Ukukhetha imikhiqizo yobisi ephansi kakhulu kuzosiza ekunciphiseni ukusetshenziswa kwamafutha esikhundleni samanye "amandla aphelele".
Isibonelo salokhu kungaba ukufaka i-yogurt ephansi yamafutha noma ubisi lwe-nonfat esikhundleni sobisi oluvamile noma i-yogurt.
Ama-carbohydrate ayimithombo ebalulekile futhi esheshayo yamandla
Njengoba lezi ziguqulwa zibe ushukela emzimbeni, ukusetshenziswa kwama- carbohydrate amaningi kungabangela ukutholakala kwesisindo kanye namazinga aphezulu e- glucose kubantu abanesifo sikashukela. Ngaphezu kwalokho, ucwaningo lwangaphambilini lubonise ukuthi ukudla ama-carbohydrate amaningi kunciphisa ama-HDL (ama-cholesterol amahle). Imikhiqizo yonke yezinhlamvu, njengezinkwa zikakolweni nama-oats, aphansi efulawa futhi aphezulu e-fibre, amaminerali, namavithamini.
Ngokuthola ukuthandwa kwe-Atkins, abakhiqizi abaningi bokudla banezinhlobo eziphansi zezinhlamvu ze-carbohydrate nezinye izithelo. Amafutha aphansi, ama-pretzels angenalutho, nokungabonakali okungaxhunyiwe, ama-popcorn angenakulinganiswa nawo angcono okunye okunye.
Amantongomane kanye nembewu (okungcono angahlanjululwa) kuhle futhi agcwalise ukudla okudla okulula
Zinezinhlobo eziningi zamafutha angenalutho , athambekele ekunciphiseni amazinga e-cholesterol ephelele. Amantongomane (ikakhulukazi ama-walnuts) aqukethe i-omega 3-fatty acids, ehlanganiswe nokunciphisa inani kanye ne-LDL (i- low-density lipoprotein- "bad" ye-cholesterol) amazinga we-cholesterol ngenkathi iphakamisa i-HDL (i- high-density lipoprotein- "okuhle" i-cholesterol) amazinga e-cholesterol.
Imbewu, kuhlanganise ne-ithanga nembewu ye-sunflower, iqukethe inani eliphakeme lamavithamini E, amavithamini B kanye namaminerali.
Ngemuva kokubuka lesi sihloko, ungase ucabange, "Kuhle, ngakho-ke okunye okukhethwa kukho kungukuhlaziya ekhadini, akunjalo?" Akulungile! Kunezinhlobo eziningi ezingezansi lapho uzama khona, futhi abakhiqizi bokudla benza lezi zindlela ziningi kakhulu. Uma une-snack oyintandokazi enhle, engenayo-enempilo oyithandayo, usengayidla, kodwa ngokulinganisela kuphela. Uma u-junk we-junk we-junk we-die-hard, lezi zindlela zingathatha ezinye ukujwayela. Ngakho-ke, qala uhambo lwakho lokudla okunempilo kancane kancane futhi ngokulinganisela. Inhliziyo yakho nayo yonke umzimba wakho izokubonga!