Sibutsetelo
Uma uqala ukuqala uhlobo lokudla, ngokuvamile uhla olude lokudla okuvinjelwe ekudleni. Yini enhle mayelana nokudla kwe-lipid-ukwehlisa ukudla okuhlukahlukene okukhona kuwe okufaka phakathi kokudla kwakho. Ukulandela ukudla okunciphisa i-cholesterol yakho kanye ne-triglycerides kungakunika ukudla okuhlukahlukene nokuthanda ukujabulela - noma ngabe ufuna ukulungisa isidlo sasekuseni semifino noma isidlo esiphefumulelwe sase-Italy.
Uma ukhetha ukudla, kufanele ugxile ekudleni okufakwe kwi -fiber e- soluble , ama- phytosterol , amaprotheni, nezinye izakhi. Ukwengeza, ukudla okuqukethe amafutha angasetshenzisiwe kufanele kufake esikhundleni sokudla okuphezulu emafutheni agcwele noma okuthutha okwamanje onokudla kwakho. Uma uqala ukudla okuphephile kwenhliziyo yakho, izinhlobo zokudla ezilandelayo kufanele zifakwe kuhlu lwakho lwezinto ukuze uhambe uhambo lwakho olulandelayo esitolo.
Khiqiza
Izithelo nemifino ziphezulu ohlwini lokudla okufaka phakathi kokudla kwe-lipid-downing. Akukhona nje kuphela ukuthi lokhu kudla kunamakhemikhali, futhi kunezintambo eziphezulu nakuma-phytosterol - amakhemikhali amabili enempilo angakusiza ukuba ugcine amazinga akho e-LDL ekuhloleni. Noma yiluphi uhlobo lomkhiqizo lungabandakanywa ekudleni kwakho, kufaka phakathi:
- Imifino enhle - njengesipinashi, ulethisi, ne-kale
- Izithelo zikaCitrus - kuhlanganisa i-kiwi, i-orange, ne-grapefruit
- Ama-apula, amapheya, nama-plums
- Amagilebhisi
- Izimpande zemizi - njengeziqathe, ama-beet, rutabaga
- Ukhukhamba, isilimo esidliwayo esinamagatsha anamanzi, pepper
- Ama-avovocos
Isitolo
Ukudla okuphelele okusanhlamvu kuvame ukuphakama e-fiber kunezihlobo zabo ezihlanjululwe kakhulu. Kunezinhlobo eziningi zezinhlamvu eziphelele ezitholakalayo, ngakho-ke kulula ukuzama ngazo ukudla kwakho okunempilo. Izitshalo ezivamile kakhulu zihlanganisa:
- Isi-Bulgur
- I-Quinoa
Ukwengeza, kunezinhlobo eziningi ze-pre-packaged, ukolweni wonke noma ufulawa ogcwele okusanhlamvu noma ilayisi - zombili zazo ziphezulu fiber ngoba umkhiqizo awukaze uhlolwe uma uqhathaniswa ne-carbohydrate efana nofulawa wonke noma irayisi elimhlophe. Kodwa-ke, kufanele uqiniseke ukuthi uhlola amaphakheji akho okudla ukuze uqaphele okuqukethwe kwefiber nokuqukethwe komkhiqizo we-carbohydrate, ngoba ezinye okusanhlamvu ezilungiselelwe kakade zingaqukatha ushukela owengeziwe.
Inhlanzi
Inhlanzi ingaba ukwengeza okumnandi enhliziyweni yakho-ukudla okunempilo. Izinhlanzi ziphansi kwamafutha kanye nama-carbohydrate futhi ziphezulu amaprotheni. Izinhlanzi ezivame ukutholakala zihlanganisa i-halibut, i-tilapia, ne-cod. Ukwengeza, ezinye izinhlanzi - njenge-tuna, i-salmon, ne-herring-ziqukethe ama-omega-3 amafutha, uhlobo lwamafutha enempilo akhonjisiwe ukusiza ukunciphisa amazinga e-triglyceride. Lapho ulungiselela ukudla kwakho, kufanele ubheke, u-grilla, noma usule kancane izinhlanzi zakho. Ukudoba izinhlanzi zakho kuzokwethula amakholori namafutha angenampilo ekudleni kwakho.
Amantongomane
Amantongomane aphezulu emafutheni ama-omega-3 kodwa futhi ngokumangalisayo aphezulu e-fibre nezinye izakhi ezinempilo. Ngokuvamile noma yiliphi uhlobo lomkhiqizo ozokwenza, noma kunjalo, ama-walnuts, ama-pecans, ama-almonds, nama-pistachio yizintuthwane ezivame ukusetshenziswa. Ucwaningo luye lwabonisa ukuthi cishe ama-nati amaningi nsuku zonke angathinta amazinga akho e-lipid.
Kodwa-ke, akufanele uhambe ngama-nut - amantongomane aphezulu khalori futhi anganezela emgqeni wakho uma ungawadli ngokulinganisela.
Imifino
Nakuba ngezinye izikhathi ama-legumes azinakwa, lezi zi-high-protein, eziphansi kakhulu zokudla zingaba nethonya elinamandla ekudleni kwakho kwe-lipid-downing. Akugcini nje ukuthi lezi zokudla zigcwele izakhi ezinempilo ezingasiza ukugcina amazinga akho e-lipid ekuhloleni, nazo zingagcwalisa kakhulu - ukuvimbela ama-munchies ngemva kokudla ukudla kwakho. Ukudla okuwela ngaphansi kwesigaba semifino kufaka:
- Ama-Chickpeas
- Ubhontshisi
- Ama-peas athile
- Amalenti
Izitshalo eziningi zinambitheka kahle, ngakho-ke zingasetshenziswa ezinhlobonhlobo zezitsha, kufaka phakathi isobho, ama-saladi, izinhlangothi, ama-dips kanye nama-entrees.
Kodwa-ke, kufanele uqaphele ngalokho okufaka kubo. Nakuba kuyilingo, ukwengeza ama-sauces ashukela noma ama-fatty izithako kungakhuphula okuqukethwe kwekhalori kwalokhu okunye okune-calories ephansi.
Amaprotheni ahlanzekile
Yebo, ungadla inyama ngokudla okunciphisa i-lipid - kodwa kufanele uqaphele ngezinhlobo zenyama oyifakayo. Amaprotheni ahlanzekile, kuhlanganise ne-turkey, soy, noma inkukhu - kungcono ukubheja kwakho lapho ufuna izindlela zokufaka phakathi kokudla kwakho, ngoba ngokuvamile ziqukethe amafutha anamafutha amaningi kanye nama-calories kunama-protein amaningi. Ungafaka phakathi ukusikeka kwesilwane semfuyo kwezinye izidlo zakho, kodwa kufanele uthathe izinyathelo zokusika noma yikuphi amafutha angeziwe kulezi zilwane ngoba izilwane zesilwane zivame ukuphakama ngamafutha athile uma kuqhathaniswa nezinye izinhlobo zamaprotheni. Ezinye izindlela zokusika amafutha ezidalwa zakho zezilwane zihlanganisa:
- Ukukhetha ukusikwa kwenyama okungenazo izingcezu ezibonakalayo zamafutha kuwo
- Ukunquma noma yikuphi amafutha emgqeni wenyama ngaphambi kokukhonza
- Ukusebenzisa izindlela zokupheka ezinempilo ezingeke zengeze amafutha amaningi enyameni yakho. Ukugcoba, ukugcoba, noma ukugaya kuzo zonke izinketho ezinempilo zokulungisa inyama yakho.
Imithombo:
U-Whitney EN no-SR Rolfes. Ukuqonda Ukudla okunempilo, ku-14. I-Wadsworth Publishing 2015.