Amathiphu okudla okusheshayo

Ukudla okuningi okusheshayo kunama-calories amaningi, amafutha, usawoti, noshukela. Sebenzisa lawa macebiso ukukuqondisa ekwenzeni izinqumo ezinempilo lapho udla endaweni yokudlela esheshayo.

Ukudla okusheshayo kuyindlela esheshayo futhi elula yokupheka ekhaya. Kodwa ukudla okusheshayo cishe njalo kunama-calories amaningi, amafutha, ushukela, nosawoti.

Ezinye izindawo zokudlela zisasebenzisa uwoyela wemifino ophethwe i-hydrogenated ukuthosa. Lawa mafutha aqukethe amafutha we-trans. La mafutha akhulisa ubungozi besifo senhliziyo. Amanye amadolobha avimbile noma azama ukuvimba ukusetshenziswa kwala mafutha.

Manje, izindawo zokudlela eziningi zilungiselela ukudla zisebenzisa ezinye izinhlobo zamafutha. Abanye banikela ngezinketho zamakhalori aphansi esikhundleni salokho.

Noma unalezi zinguquko, kunzima ukudla okunempilo uma udla ngaphandle kaningi. Ukudla okuningi kusaphekwa ngamafutha amaningi. Izindawo zokudlela eziningi azihlinzeki ngokudla okunamafutha aphansi. Izingxenye ezinkulu futhi zenza kube lula ukudla ngokweqile. Futhi zimbalwa izindawo zokudlela ezinikela ngezithelo nemifino eminingi emisha.

Ngokuvamile, abantu abane-high blood pressure, isifo sikashukela, nesifo senhliziyo kumele baqaphele kakhulu ngokudla ukudla okusheshayo.

Ukwazi inani lama-calories, amafutha nosawoti ekudleni okusheshayo kungakusiza udle okunempilo. Izindawo zokudlela eziningi manje zinikeza imininingwane ngokudla kwazo okuvame ukubizwa ngokuthi "amaqiniso okudla." Lolu lwazi lufana kakhulu namalebula okunomsoco ekudleni okuthengayo. Uma ungaposanga endaweni yokudlela, cela umsebenzi ukuthi akunike ikhophi. Lolu lwazi luyatholakala naku-inthanethi.

Ngokuvamile, yidla ezindaweni ezinamasaladi, amasobho nemifino. Kumasaladi akho, gwema izinto ezinamafutha aphezulu. Ukugqoka, ama-bacon bits, noshizi osikiwe konke kufaka amanoni nama-calories. Khetha ulethisi nemifino ehlanganisiwe. Khetha ukugqoka isaladi elinamafutha aphansi noma angenamafutha, uviniga, noma ijusi kalamula. Cela ukugqoka isaladi eceleni.

Ama-sandwich anempilo afaka inyama ejwayelekile noma esezingeni elincane. Ukungeza ubhekeni, ushizi, noma i-mayo kuzokhulisa amafutha nama-calories. Cela imifino esikhundleni salokho. Khetha izinkwa ezigcwele okusanhlamvu noma ama-bagels. AmaCroissants namabhisikidi anamafutha amaningi.

Uma ufuna i-hamburger, thola inyama eyodwa ngaphandle koshizi nososo. Cela uletisi owengeziwe, utamatisi no-anyanisi. Khawulela ukuthi udla amafries amangaki amaFrance. I-Ketchup inama-calories amaningi asuka kushukela. Buza ukuthi ungathola isaladi eseceleni esikhundleni sefry.

Bheka inyama, inkukhu nenhlanzi eyosiwe, eyosiwe, ebhakwe noma eboshiwe. Gwema inyama enesinkwa noma ethosiwe. Uma isidlo o-ode ngaso sifika nososi osindayo, usicele eceleni bese usebenzisa inani elincane nje.

Nge-pizza, thola ushizi omncane. Futhi khetha okokufaka okunamafutha aphansi, njengemifino. Ungadonsa i-pizza nge-napkin yephepha ukuze ususe amanoni amaningi avela kushizi.

Yidla uphudingi onamafutha amancane. I-dessert ecebile inganezela kumnandi ekudleni okunomsoco. Kodwa zidle ngezikhathi ezikhethekile kuphela.

Oda ama-servings amancane uma ukwazi. Hlukanisa izinto zokudla okusheshayo ukunciphisa ama-calories namafutha. Cela "isikhwama senja." Ungakushiya futhi ukudla okungeziwe kupuleti lakho.

Ukukhetha kwakho kokudla kungafundisa izingane zakho ukuthi zidle kanjani okunempilo, futhi. Ukukhetha ukudla okuhlukahlukene okunempilo nokukhawulela usayizi wengxenye kuyisihluthulelo sokudla okunempilo kunoma ngubani.

Ukukhuluphala ngokweqile - ukudla okusheshayo; Ukwehla kwesisindo - ukudla okusheshayo; Umfutho wegazi ophakeme - ukudla okusheshayo; Umfutho wegazi ophezulu - ukudla okusheshayo; Cholesterol - ukudla okusheshayo; Hyperlipidemia - ukudla okusheshayo

• Amathiphu okudla okusheshayo
• Ukudla okusheshayo

U-Eckel RH, uJakicic JM, u-Ard JD, et al. Umhlahlandlela we-2013 AHA / ACC ekuphathweni kwendlela yokuphila ukunciphisa ubungozi benhliziyo: umbiko we-American College of Cardiology / American Heart Association Task Force ngemihlahlandlela yokusebenza. UJ Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. I-PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

FasFoodNutrtion.org iwebhusayithi. Ukudla okusheshayo kokudla: izindawo zokudlela. fastfoodnutrition.org/fast-food-restaurants. Kufinyelelwe ngo-Okthoba 7, 2020.

UHensrud DD, uHeimburger DC. I-interface yomsoco wezempilo kanye nezifo. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

UMnyango Wezolimo wase-US kanye noMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US. Imihlahlandlela Yezokudla KwabaseMelika, 2020-2025. Umhlaka 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Kubuyekezwe uDisemba 2020. Kufinyelelwe kuDisemba 30, 2020.

UVictor RG, Libby P.Ukuphakama komfutho wegazi ophezulu: ukuphathwa. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 47.

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