Isidlo se-Cholesterol esilungileyo sivumela iintliziyo ezininzi zokutya
Ukutya okuphantsi kwe-cholesterol kuqulethe ukutya okuninzi kwe-cholesterol - nokuba unayo ixesha lokupheka isidlo esipheleleyo okanye ufumane ixesha elaneleyo lokubamba kwaye uhambe.
Ukuba nezinto ezininzi ezenzayo kunye nexesha elincinci kwizandla zakho, ukutya ukutya okunempilo kunokuhlawulela uluhlu oluphambili. Ngeentsuku ezithile, ukutya okupheleleyo kwikhosi kukunyanzelwanga ukuthanda ukukhawuleza, ukukhanya okulula.
Masijongane nayo - ukutywa kwendalo. Ukuba ulambile phakathi kokutya, umzimba wakho ukuxelela ukuba ufuna isidlo ngoku. Ngako oko, kufuneka udla into enokuyinqanda ukulamba kwakho kuze kube yidlokhwe esilandelayo. Ukutya ukutya okungahambi kakuhle, nangona kunjalo, yintoni enokukunceda. Ukunyuselwa phezulu kumafutha kunye ne-carbohydrates kunokunyusa amazinga e-cholesterol, kubangele ukuzuza ubunzima, kwaye ekugqibeleni kunokukhokelela kwiinkathazo ezifana nesifo senhliziyo, i- cholesterol ephezulu kunye nesifo sikashukela. Iindaba ezilungileyo kukuba, kunye nabantu abaninzi abanomdla wokutya okunempilo kule mihla, abaninzi abakhiqizi bokutya baye bahlakulela ezinye iindlela zokutya ezinokuthi zifane nento "yangempela".
Xa udla ukutya, gcina ezi zinto engqondweni:
Yidla ezininzi iziqhamo kunye nemifuno
Ziphantsi kweekhalori kunye namafutha. Ukongezelela, ziqulethe iivithamini nezinye i-antioxidants ezikhusela umonakalo wamaselula kunye nokuncedwa kwiinkqubo ezininzi zamaselula.
Jonga i-fat fatated input
Ukusetyenziswa kwamatye azalisiweyo kufuneka kuncitshiswe, ukuba kungagwenywa njengoko kuhlanganiswe nokuphakamisa ama-cholesterol. Amafutha anelisiweyo aqhele ukufumana ukutya okuthosiweyo kunye nokutya kwezilwanyana. Kwiphepha elincinane malunga nokutya kwezilwanyana: inyama ezinomzimba , ezinjengenkukhu, intlanzi kunye ne-turkey zingaphantsi kwamafutha amaninzi kunobomvu obomvu.
Jonga izinto obeka kuzo ukutya ophekayo
Amafutha omdaka e-hydrogenated , afana nalawo asetyenziswe kumaargarine amaninzi kunye nokufutshane, aqule uhlobo oluthile lweoli eyaziwa njenge-trans-fatty acids. Ezi zimele zikhunjulwe njengoko ziphakamisa amazinga e-cholesterol. Zivame ukufumaneka ekutya okuthosiweyo kunye nokutya okucutshungulwayo, njengama-cookies, ama-chips kunye namacandi.
Ilizwi malunga nokudibanisa kunye neempuphu
Ukuba ufuna ukusebenzisa i-salad yokugqoka, i-sauces, okanye idipsi, zama enye i-fat oil. Kwakhona, basebenzise kwicala endaweni yokuzibeka ngokuthe ngqo ekudleni kwakho - uzakusebenzisa kakhulu ngaphantsi ngale ndlela.
Zama iintlobo ezincinci zeoli kunye neemveliso zakho zobisi ozithandayo
Ukukhetha iimveliso zamatye ezantsi ziza kunceda ukunciphisa ukusetyenziswa kwamanxeba endaweni yazo "yamandla onke".
Umzekelo wale nto uza kuba ukufaka i-yogurt ephantsi kweoli okanye ubuninzi bebisi ngaphandle kobisi oluqhelekileyo okanye i-yogurt.
I-carbohydrates iyimithombo ebalulekileyo kwaye ikhawulezileyo yamandla
Ekubeni ezi ziguqulwe kwishukela emzimbeni, ukusetyenziswa kwamanzi amaninzi kunokwenza ubunzima bexabiso kunye nezinga eliphezulu le- glucose kwisifo sikashukela. Ukongezelela, uphando olwangaphambili luye lwabonisa ukuba ukutya okuninzi kwamakhobohydrates kunokunciphisa i-HDL (amaqondo amnandi e-cholesterol). Imveliso yonke yeengqolowa, ezifana nesonka seengqolowa kunye nee-oats, ziphantsi komgubo kwaye ziphezulu kwi-fiber, amaminerali kunye namavithamini.
Ngokufumana ukuthandwa kwe-Atkins, abakhiqizi abaninzi bokutya banamaqonga e-low-carbohydrate yesonka kunye nezinye iinkozo. Amanqatha aphantsi, ama-pretzels angagqitywanga, kunye ne-popcorn engagqitywanga, kunye nezinye iindlela ezintle.
Amantongomane kunye nembewu (mhlawumbi ingagqitywanga) zilungile kwaye zizalise ukutya kokutya
Ziqulethe ixabiso elininzi lamafutha angatyiweyo , athambekele ekunciphiseni amanqanaba e-cholesterol. Ama-nut (ikakhulukazi ama-walnuts) aqukethe i-omega-3-fatty acids, edibaniswe nokunciphisa inani kunye neLDL (i- low-density lipoprotein- "imbi" ye-cholesterol) xa iphakamisa i-HDL (i - cholesterol ephezulu). kwii-cholesterol.
Imbewu, kubandakanywa neengqimba kunye nembewu yelanga, ziqulethe ixabiso eliphezulu levitamin E, i-vithamini B kunye neemaminerali.
Emva kokujonga le nqaku, unokucinga ukuba, "Mkhulu, ngoko enye indlela endiyikhetha ngayo kukutshekisha kwikhadibhodi, akunjalo?" Aphosakeleyo! Kukho iindlela ezininzi ezikhoyo apho ukuba uzame, kwaye abavelisi bokutya benza ezi ndlela zininzi. Ukuba unayo i-snack eyintandokazi enempilo, ongeyena-enempilo oyithandayo, usenokuyidla, kodwa ngokumodareyitha kuphela. Ukuba uyingxowankulu ye-junk yokutya, le mijelo ingathatha isetyenziswe. Ngoko ke, qalisa uhambo lwakho ekudleni okunempilo ngokuthe ngcembe kunye nokumodareyitha. Intliziyo yakho kunye nomzimba wakho wonke uya kukubulela!