Ngaba ungathanda ukuqala ukutya ukuze unciphise amaqondo akho e-lipid, kodwa unxunguphekile malunga nendlela yokuqalisa? Ingcamango yokutshintsha imilinganiselo yokutya yonke imihla ingaba nzima ekuqaleni, kodwa ukulandela ezi nyathelo ezilula kuya kwenza kube lula kuwe. Ngokukhawuleza uza kubona ukuba ukondla ukutya kukunciphisa i-cholesterol ephezulu kunye ne-triglycerides ingaba lula kwaye iyonwabile.
Lungiselela iCuisine yakho
Isinyathelo sokuqala onokuyithatha ukubandakanya ukutya okunciphisa i-lipid kwindlela yakho yokuphila enempilo kukugcina isitishi sakho kunye nokutya okunentliziyo.
Qala ngokuphosa okanye ukunikela ukutya okuphakamileyo kwi- fat and sataneous. Ezi zokutya ziphezulu kwiikhalori kwaye ziyakuchukumisa amanqanaba akho e-lipid, ukutya okungafani nendawo ekhitshini lakho kubandakanya:
- Iziphuzo eziphambili zeswekile
- Iitshiphs zamazambane
- Ikhukhi
- Candy
- Ukutya okuthosiweyo
- Pastries
Khumbula, ukuba ezi zinto azifumaneki, awukwazi ukuzidla! Cinga ukunciphisa ukutya kwezi zihlandlo ezikhethekileyo kuphela, ukuba uzidla kuzo. Ukuba ufanele ugcine oku kutya ekhaya kwilungu lamalungu entsapho, beka emva kokutya okunempilo kwikhabhinethi yakho okanye kwifriji. Ngaloo ndlela, ukuba ulingeka ukuba ufikelele ekudleni okungenampilo, uza kubona ukutya okunempilo kuqala.
Nangona ezinye zokutya uzinqumla kwisondlo sakho, kunokutya okuninzi lwe-cholesterol onokuzibandakanya, njengokuba:
- Imifuno
- I ziqhamo
- Intlanzi
- Imifuno
- Nuts
- Imbewu
- Imveliso yonke yeengqolowa
Yazi I-Store yakho Yokutya
Ngokukhethwa kokutya okubanzi, ukuthenga ngeefestile ngamanye amaxesha kunokuba lunzima kakhulu xa uqala ukutya okunciphisa i-lipid-kwaye oku kunokukubeka emngciphekweni wokubuyela emva kokutya kwakho okuqinisekileyo nokunyanisekileyo.
Ukuze ujikeleze oku, kufuneka uhlale udala uluhlu lwempilo enempilo ongathanda ukuyidla ngaphambi kokuya kwisitolo sokutya - uze unamathele kuyo. Ukuba awuyithandi ukwenza uluhlu, unokukhetha ukutya okunomdla wokudla nge-cholesterol "ngokuthenga i-perimeter." Iziqhamo kunye nemifuno, izilwanyana ezinomzimba kunye neemveliso ezinobisi ezincinci zifumaneka kwii-aisles zangaphandle zevenkile, ngelixa ukutya okupakishwa kunye nokucutshungulwa kugcinwa kwiindawo ezingaphakathi.
Ukuthenga izithelo ezimbini okanye imifuno ongazizange uyizame ngaphambili okanye ungenayo ngexesha elithile. Izithelo kunye nemifuno enjenge-apula, amajikijolo, amabhanana, i-carrots kunye ne-broccoli, ngumthombo obalulekileyo we- fiber e-soluble , enganciphisa i-LDL ye-cholesterol.
Ukutya okupakishwe, qalisa ukukhangela ukutya kunye nokutya kunye namabango ezempilo "aphezulu-fiber" okanye "inqolowa epheleleyo" kwaye uqale ukubheka kwi-Label Facts Label eboniswe kwisiqhamo. Ungaziveki ukuba ufanele uqonde ngokupheleleyo ulwazi oludweliswe kwilebula yokutya kwangoko; nje ungene kumkhwa wokujonga ngawo ngoku.
ZoTywala
Ngamanye amaxesha ukutya ngaphandle komnye umthombo weoli kunye neekhalori ezongezelelweyo ekudleni kwe-lipid. Ukuze wenze isipiliyoni sakho sokudlela unomdla wokuninzi lwe-cholesterol, ungadinga ukwenza uphando oluncinane ngaphambi kokuphuma ukutya. Yiya kwi-intanethi kwaye ujonge kwiimenyu zokutya owatyelela rhoqo, kwakunye neendawo zokudlela ezintsha ongazange uzame ngaphambili. Khangela iimpawu zentliziyo ezinempilo okanye zemifuno ecaleni kokutya, kwaye ujonge ukuzama ezinye zeesitya ngexesha elizayo xa udla. Ezinye iivenkile ziza kubhala uluhlu lweehalori, i-fat fatated, kunye nomxholo we-carbohydrates of food - oku luncedo xa uceba ukutya kwakho.
Ukufumana umkhwa wokukhangela imenyu yokudlela ngaphambi kokuba udle kukuncedisa ukusika iikhalori kwisidlo sakho xa udla kwaye ugweme ukutya okungenakulungileyo.
Zama Amasu Okupheka Aphelileyo
Ukuba ukhetha ukwenza ukutya kwakho - endaweni yokutya ngaphandle - zikhona iindlela ezinokwenza ukutya kwakho kuphephe intliziyo. Ngokusebenzisa amasu okupheka alandelayo, unokunquma amafutha kunye neekhalori kwisitya sakho:
- Ukubhaka
- Ukugqabhuka
- Ukubhaka
- Ukuthoba
- Ukuqhuma
- Ukugcoba
- Ukubilisa
Kufuneka ugweme ukutya ukutya kwakho kuba oku kungenisa amafutha amaninzi kunye namafutha atshintshekileyo ekutheni ukutya kwakho.
Funda ngayo yonke
Ukuba uvakalelwa kukuba unamathele - okanye ufuna iimpopasho ezintsha kwizinto ozityayo zokutya okunciphisa i-lipid - ungaboni kwakhona
Ngenhlanhla, kukho imithombo emininzi enokukunceda ukuba unamathele ekudleni kwakho okunempilo. Ukongezelela, kukho ezininzi zokupheka ukuze zizame ezo zilandela ukutya okunciphisa i-lipid-ingaba ufuna ukubetha i-dessert enomnandi okanye isidlo sakusasa.
Sebenzisa ulwazi olutsha olufundileyo ukugqiba ukuba yiziphi iinguqu ozenzileyo. Kungaba luncedo ukubhalela zombini iinjongo ezifutshane kunye nexesha elide lokuphucula ukutya kwakho kwaye uzibeke kwisango sakho sefriji. Yiba neengqiqo malunga noshintsho oluya kuba lukulungele kwaye lukwazi ukwenza. Khawucinge ngezinga lakho lokukhuthaza, ishedyuli yemihla ngemihla, kunye nendlela yokuphila xa ubhala iinjongo zakho.
> Imithombo:
> I- Whitney EN kunye no-SR Rolfes. Ukuqonda Ukutya, 14. Publishing Wadsworth 2015.