Indlela Yokwenza Intliziyo Ekhethileyo-Xa Unesidingo Sokukhawuleza
Nangona ulungiselela ukutya kwakho okuninzi kwintliziyo ekhaya, unokufumanisa imeko apho ushiya khona isidlo sakho sasemini ekhaya okanye ufuna ukukhawuleza ukuba udle. Ukutya okutya ngokukhawuleza ngokuqhelekileyo kuyindlela esheshayo yokubamba ukutya kwakho ekuhambeni. Ngelishwa, banokudibanisa neekhalori ezingafunekiyo, ushukela kunye namafutha ekudleni kwakho.
Ukuba ubukele i- lipids yakho kwaye uzifumene imeko apho kufuneka udle okanye ulambile, ukutya okukhawulezayo kunokukhetha kwakho kuphela.
Zama ezi ngcebiso ukuze ugweme ukutya okungekho ukutya okungapheliyo ukwandisa i-cholesterol yakho kunye namanqanaba e-triglyceride.
Gwema ukutya okudibeneyo
Xa ucinga ngokutya okukhawulezileyo, unokucinga ukuba i-hamburgers ezinamafutha kunye namaFries asefrijini. Ezi zokutya ziphekwe kakhulu kumanqatha, ezingabonakalisa amanqatha amaninzi athile , i-fat fat , kunye neekhalori ekudleni kwakho. Ukuba kunokwenzeka, le miba yemenyu iya kugwenywa ukuba ulandela ukutya kokunciphisa i-cholesterol.
Ukongezelela, ezinye izinto zokutya ezinokuthi zinyanzele kwaye zifanele ziphetshwe ziquka:
- Intlanzi
- Iintshobe zokuqhawula
- Amanki e-anyanisi
- Iziqwenga zeenkukhu
- Iipatata
Ezinye iivenkile zokutya ezinokuzila ukutya zingaba nokutya okubhakiwe okanye okugcobekile kunokuba kutyongwe. Kukulungele ukubuza ukuba ngaba kukho okukhethwa kukho. Ukongezelela, ukuba intlanzi edikiweyo okanye inkukhu yodwa yindlela oyikhethayo, unokususa ngokucokisekileyo umbethi obisiweyo ngaphambi kokuba uyidle.
Khetha iSandwich okanye i-Wraps
Ezinye iivenkile zokutya ezikhawulezayo zithathe indlela ephilileyo yokutya.
Ukuba ufuna ezinye iindlela zokukhetha imenyu ye-cholesterol, unokhetho olubanzi kwezinye izibonelelo zokutya okukhawulezayo.
Ngokomzekelo, esikhundleni se-burgers kunye nenkukhu ethosiweyo, unokukhetha ukutya ezifana nenkukhu edibeneyo, i- sandwich fresh, i-wraps eziphantsi kweoli, okanye izithako eziphilileyo ezifakwe kwi-pita pocket.
Nceda uqaphele malunga nezithako ezibekwe kule yokutya, kuba ziyakwazi ukuphakama ngeekhalori.
Ukuba kunokwenzeka, ukhethe iintlobo zeentlobo zeesonka kunye neenkomfa. Ezi ziqulethe i-fiber ngaphezulu kunezinye zazo ezilungisiweyo. Iinyama kunye nemifuno enokutya iyakwazi ukongezwa kwi sandwich yakho okanye ukugoqa okungekho ukunambitheka okongeziweyo.
AmaSauces kunye nezihloko ezisezantsi
Ezinye izipho, njenge-mustard okanye iviniga, ziphantsi kakhulu kwiikhalori, ioli kunye noshukela. Nangona kunjalo, ezinye izithako, ezifana ne-cheesy sauces, i-ketchup, ukugqoka okweshukela, okanye i-mayonnaise, zinokuthi zenze iikhalori ezingakumbi kwizondlo zakho.
Iindawo zokutyela ezininzi zokuzila ukutya zizongeza ngokuzenzekelayo ezi saucesi kunye nokugqoka ukutya kwakho ukuze ugcine ixesha. Ngelishwa, ezi zikhuni ezingenakulungiswa zivame ukungezwa ngokugqithiseleyo. Ukuze ugweme le nto, unokucela ukuba ezi zikhuni zibekwe kwicala, uze udibanise imali encinane kuphela. Oku kukuvumela ukuba ugcine i-flavour ngelixa uthintela imiphumo emibi.
Khetha iSalads Qaphela
Iifaldi zinokuba yinto ephezulu kakhulu, ukuzaliswa xa ulandela ukutya kokunciphisa i-lipid. Ngelishwa, iintlobo zezithako ozibekayo kwisaladi yakho zingenza isitya esinempilo okanye intlekele ye-cholesterol.
Ezinye iivenkile zokutya ezikhawulezayo zinebhadi ye-saladi evumela ukuba ukhethe izithako zakho zesaladi.
Kwezinye iimeko, ukhetho lwakho olulodwa kuphela lunokukhetha isaladi esele ilungiselelwe kwaye ihlanganiswe.
Ukuba ujongene nesimo esilandelayo, kufuneka ukhethe ialadi equlethe i-veggies eninzi, kuquka i-lettuce, utamatisi, ukhukhamba kunye neekotrothi. Zama ukuphepha, okanye ukususa ngokucophelela, nayiphi na imithwalo enjenge-ham, i-fat-fat full-fat, okanye i-bacon, yonke into engongeza amafutha athile kwisidlo sakho.
Ukugqweswa kweSaladi yinto enye enokuthi ifumaneke amanqatha amaninzi, ngokukodwa xa ithetha isaladi yakho. Enye indlela yokunciphisa oko kukusebenzisa indebe eyahlukileyo kwaye udibanise ngokukhawuleza nganye ukugqoka. Qiniseka ukuba ukhangele umxholo wakho we-carbohydrates kunoma yikuphi ukugqoka, kuba ezininzi zezi ziphezulu zitshukela.
Hlola iLebhile yeZondlo
Xa ungathandabuzeki, ukubheja kwakho kukugqwesa kukujonga ingcaciso yondlo. Uninzi lwezidlo zokutya okukhawulezayo lunokuluhlu lwezinto zokutya nganye kunye nexabiso layo lokutya, kuquka i-calorie, i-carbohydrate, i-sodium kunye ne-fat content. Ezi menyu zifumaneka kwiindawo zokutyela (nokuba ziboniswe eludongeni okanye ngasemva kwe-counter) okanye kwiwebhusayithi yazo.
ILizwi
Ukutya ukutya okukhawulezileyo akuyiyo into enhle kakhulu yokutya kokunciphisa i-cholesterol. Nangona kunjalo, ngokusebenzisa ezi ngcebiso kunye neengcebiso, unokunciphisa impembelelo xa usesikhityeni sokutya okukhawuleza. Ukwenza ukhetho olufanelekileyo, kungakhathaliseki ukuba uyaphi na okuya kukunceda ugcine intliziyo yakho iphilile.