Nangona kubalulekile ukuba wonke umntu adle ukutya okunempilo, abo abanexinzelelo lwegazi bafuna ukuhlawula ngokukhethekileyo oko batya. Ukutya ukutya okunempilo entle kubaluleke kakhulu ekulawuleni uxinzelelo lwegazi nokunciphisa ingozi yeemeko ezinxulumene nengcinezelo ephezulu yegazi ezifana nesifo senhliziyo, isifo senhliziyo, kunye nesifo.
Imigaqo ephambili yokutya okunempilo iyisiseko kulabo abanegazi eliphezulu. Ezi ziquka ukutya ukutya okuphantsi kwimihla egcweleyo kunye neetrans, i-sodium kunye ne-sugar sugar. Ukukunceda unamathele kwiinjongo zakho, ukugcina idayari yento oyidlayo kunokunceda. Nika ingqalelo ekusebenzeni ubungakanani, ixesha lokutya kunye nokutya, kunye nokuba ungadla kakhulu okanye ngaphantsi kwexesha loxinzelelo.
Nangona kunjalo, ukuba ukhangele isicwangciso esithile sokutya esichaza kakuhle oko kufuneka kwaye akufanele uyidle, ungacinga isicwangciso se-DASH, esimele kwiNkqubo yeDetary Stop Stop Hypertension. Esi sicwangciso, esivunywe yi-American Heart Association, siye saqinisekiswa ngokuphumelelayo ekunciphiseni i-systolic kunye ne-diastolic yegazi ngenxa yazo zonke iintlobo zezigulane.
Isicwangciso se-DASH sigxininisa ukunciphisa ukutya kwakho kwamafutha, ukutya okubomvu, iilekese, kunye neziphuzo zesoyiki xa udla ukutya okuninzi ukusuka kwiindidi ezilandelayo.
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Amazimba Ukutya okutya okutya konke kukuhle kakhulu kuwe. Ziyimithombo enamandla ye-carbohydrates (i-long source energy source) kwaye inokukunceda ukulawula i-cholesterol kunye nokugcinwa kwemali ye-hormone njenge-insulin.
Imiphumo yokulinganisela i-hormone inganceda ukunciphisa ukutya kunye nesisindo somzimba esezantsi, enye enye ibalulekileyo ye-high blood pressure control. Yongeza oku okulandelayo ekutya kwakho ukunyusa ukutya kwakho kweengqolowa ezipheleleyo:
- Isonka esinomdla
- Imveliso ye-oat yemvelo
- Ibhali
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Izithelo kunye nemifuno Mhlawumbi udidi oluqhelekileyo lweengcebiso zokutya: Yidla izityalo ezininzi kunye nemifuno. Ziyimithombo emihle yamandla azinzileyo, aphantsi kweekhalori, uncedisa ukunqanda ukudla, kwaye usebenza ukulawula ishukela legazi kunye ne-cholesterol. Ziyimithombo enkulu yamavithamini kunye neemaminerali.
Ulawulo olulula kakhulu lwesigodlo ukuba ukhumbule kukutya ubuncinane imibala emithathu eyahlukileyo yemifuno ngesidlo ngasinye. Ngoko, iincwadana ezimbalwa zerrotti, iitamatisi ezimbini zokubaluleka, kunye nokukhonza okuluhlaza, imifuno eluhlaza iyakwenza inkohliso. Khumbula kwakhona ukuba xa kuziwa ekuphekeni izithelo kunye nemifuno, ukuhamba kweebisi kungcono kunokubilisa, kwaye ezinye izondlo zikholelwa ukuba i-raw is the best.
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Ukutya okuNyayoNgokwesiko, iindawo ezixhamlayo zichongiwe njenge
- Inkukhu (inyama emhlophe)
- Intlanzi
- Ikhumba yengulube
Ngokunyuka okuqhubekayo kokukhethwa kokutya, nangona kunjalo, ezinye iindlela ezinokuthakazelisa ziyafumaneka. Kulabo abanovuyola i-taste steak, okanye bathanda i-tacos e-spicy, ukufumaneka kokunyuka kwebhokhwe kunye neencini kufanele ukujonge. I-Buffalo iyakuthandana ifana ngokufana nenyama kodwa inkonzo iqulethe ngaphantsi kwesiqingatha seoli kunye nenye yesithathu yeekhalori ekukhonzeni inyama yenkukhu emhlophe! I nciniba ifakwe ngokufanayo kwizinga lempilo. Zombini zinokusetyenziswa kwiphina iresiphi ebiza inkabi.