Sibanzi
Xa uqala kuqala nayiphi na uhlobo lokutya, ngokuqhelekileyo kukho uluhlu olude lwezinto zokutya onqunyelwe ukuzisebenzisa. Into enhle malunga nokutya okunciphisa i-lipid yintlobo yezinto zokutya ezifumanekayo kuwe ukubandakanya ukutya kwakho. Ukulandela ukutya kukunciphisa i-cholesterol yakho kunye ne-triglycerides inokunika uluhlu olubanzi lokutya kunye nokuthanda ukunandipha - nokuba ufuna ukulungiselela isidlo sakusihlwa semifuno okanye isidlo esiphefumlelweyo saseNtaliyane.
Xa ukhetha ukutya, kufuneka ugxininise ekutya okuphezulu kwi- fiber e- soluble , ii- phytosterol , iprotheni kunye nezinye izondlo. Ukongezelela, ukutya okuqukethe amafutha angatyiweyo kufuneka kufake indawo yokutya okuphezulu kwindawo egcweleyo okanye ephathekayo okwangoku eyokutya kwakho. Ukuba uqala ukutya kwentliziyo yakho, ukutya oku kulandelayo kufuneka kufakwe kuhlu lwakho lwezinto ukuze uhambe uhambo lwakho oluzayo ukuya kwisitolo.
Velisa
Iintyatyambo kunye nemifuno ziphakamileyo eluhlu lwezinto zokutya ezibandakanya ukutya okunciphisa i-lipid. Akunjalo nje kuphela ukutya okuphezulu kwizondlo, nazo ziphezulu kwi-fiber kunye nama-phytosterol - iikhemikhali ezimbini ezinempilo ezingakunceda ukuba ugcine amazinga akho e-LDL. Naluphina uhlobo lomkhiqizo lungabandakanywa kwisondlo sakho, kuquka:
- Imifuno ehlambulukileyo - njengopinashi, i-lettuce ne-kale
- Iziqhamo zeCitrus - kuquka i-kiwi, i-orange kunye ne-grapefruit
- Ii-apula, iipereya kunye neepum
- Amagilebhisi
- Iingcambu zeengcambu - ezinjengetroti, iibhotsi, i-rutabaga
- Iikhukhamba, isilimo esidliwayo esinamagatsha anamanzi, isobho
- Ukuxhaswa
Ukutya okuKonke
Ukutya okusanhlamvu okuqhelekileyo kufakwe phezulu kwi-fiber kunezihlobo zabo ezicocekileyo. Kukho ezininzi iintlobo zee-grains ezikhoyo ezikhoyo, ngoko kulula ukuba uzame nazo kwizidlo zakho eziphilileyo. Iintlobo zonke eziqhelekileyo ziquka:
- Bulgur
- IQuinoa
Ukongezelela, kukho ezininzi iintlobo zokupakishwa kwangaphambili, ingqolowa epheleleyo okanye umgubo ogcweleyo weengqolowa okanye irayisi - zombini ezo ziphezulu kwi-fiber ngenxa yokuba umkhiqizo awuzange ulandwe ngokuthelekiswa nama-carbohydrates njengomgubo owenziweyo okanye irayisi emhlophe. Nangona kunjalo, kufuneka uqinisekise ukuba uhlolisise iiphakheji zokutya ukuze uqaphele umxholo wefayili kunye nomxholo we-carbohydrate, kuba ezinye iinkozo ezilungiselelwe sele ziqukethe iishukela ezongeziweyo.
Intlanzi
Intlanzi ingaba ukongezwa okumnandi kwintliziyo yakho-ukutya okunempilo. Iintlanzi ziphantsi kweoli kunye ne-carbohydrates kunye neeprotheyini eziphezulu. Intlanzi ekhoyo ngokuqhelekileyo iquka i-halibut, i-tilapia, kunye nekhodi. Ukongezelela, ezinye iintlanzi - ezifana ne-tuna, i-salmon kunye ne-herring-ziqulethe i-omega-3 amafutha, uhlobo lweoli ephilileyo eboniswe ukuncedisa ukunciphisa amanqanaba e-triglyceride. Xa ulungiselela ukutya kwakho, ufanele ubhaka, u-grill, okanye ususe intlanzi yakho ngokulula. Ukucoca iintlanzi zakho kuza kufaka iikhalori kunye namafutha angcolileyo kwisidlo sakho.
Nuts
Amantongom aphezulu kumafutha e-omega-3 kodwa ngokumangalisayo aphezulu kwifiber kunye nezinye izondlo eziphilileyo. Ngokwenene naluphi na uhlobo lomncinci luya kwenza, nangona kunjalo, i-walnuts, i-pecans, i-almonds, kunye ne-pistachio yinto eninzi edlalwa ngamantongomane. Izifundo ziye zabonisa ukuba malunga nantshontsho yamanethi nsuku zonke unokuba negalelo elihle kumanqanaba akho eepidid.
Nangona kunjalo, akufanele uhambe kwii-khondi-nuts ziphezulu kwiikhalori kwaye unokungeza kwinqanaba lakho ukuba ungabasebenzisi ekumodareyithweni.
Imifuno
Nangona ngamanye amaxesha amaqabunga athoywa ingqalelo, ezi ziprotheni eziphezulu, ukutya okunamafutha aphantsi kunokuba nefuthe elinamandla kwisondlo sokunciphisa i-lipid. Akunjalo nje kuphela oku kukutya okunempilo izondlo ezinokunceda ukugcina amanqanaba akho e-lipid ekuhloliseni, anokukwazi ukuzalisa kakhulu - ukukhusela i-munchies emva kokuba udle ukutya kwakho. Ukutya okuwela phantsi kwesigaba somqolo kubandakanya:
- Chickpeas
- Iimbotyi
- Iipeya ezithile
- Lentils
Uninzi lwezityalo ezinomdla olungathandabuzekiyo, ngoko ke zingasetyenziselwa kwiindidi ezahlukahlukeneyo, kuquka iisobho, i-salads, amacala, ama-dips, kunye nee-entrees.
Nangona kunjalo, kufuneka uqaphele ngezinto ozifakayo kubo. Nangona ilinga, ukongeza i-sugary sauces okanye izithako ezinamafutha kunokwandisa umxholo wekhalori walolu hlobo lokutya oluthile.
Iiprotheni ezinamafutha
Ewe, ungadla inyama ngokutya kwe-lipid-downing-but you must be careful about the types of meat that you include. Iiprotheni ezinamafutha, kuquka i-turkey, i-soy, okanye inkukhu - ibhetele yakho ebhetele xa ufuna iinketho zokubandakanya ukutya kwakho, kuba ezi zinto ziqulethe i-fat fat and calories ezigciniweyo kunama-protein ane-fattier. Unokuquka ukutywa kwezilwanyana kwizilwanyana zakho, kodwa kufuneka uthathe amanyathelo ekunqumeni nayiphi na inqatha engaphezulu kwezinye izidlo kuba izilwanyana ezilwanyana zihlala ziphezulu xa ziqhathaniswa nezinye iintlobo zeprotheni. Ezinye iindlela zokunquma amafutha kwizilwanyana zakho ziquka:
- Ukukhetha ukusika kwenyama engenazo iinqununu ezibonakalayo kuzo
- Ukuqhawula nayiphi na inqatha kwisiqwenga senyama ngaphambi kokukhonza
- Ukusebenzisa iindlela zokupheka eziphilileyo ezingayi kubangela amanqatha amaninzi kwenyama yakho. Ukugcoba, ukugcoba, okanye ukugcoba kukho konke okusemandleni okulungiselela inyama yakho.
Imithombo:
U-Whitney EN kunye no-SR Rolfes. Ukuqonda Ukutya, 14. Publishing Wadsworth 2015.