Ukudla okunamafutha esibindi

-Delile

• Iseluleko sokudla kwesibindi esinamafutha
• Ukudla okuvunyelwe
• Ukudla Okufanele Kugwenywe
• Imenyu yesampula yesibindi esinamafutha
• Ezinye izincomo
• Ukuhlolwa kolwazi
• Isibindi esinamafutha: hlola ulwazi lwakho!

Ezimweni zesibindi esinamafutha, esaziwa nangokuthi i-hepatic steatosis, kubalulekile ukwenza izinguquko ezithile emikhubeni yokudla, njengoba lena kungenye yezindlela ezingcono zokwelapha nokuthuthukisa izimpawu zalesi simo, ikakhulukazi ukungabi nesifiso sokudla, ubuhlungu besisu uhlangothi kwesokudla nesisu esivuvukile.

Isibindi esinamafutha siwumphumela wemikhuba emibi yokudla, ehambisana nokuzuza kwesisindo kanye nezifo zokukhuluphala njenge: pre-diabetes, isifo sikashukela, i-cholesterol ephezulu, i-triglycerides ephezulu nomfutho wegazi ophezulu. Ngakho-ke, lokhu kudla kuhlose ukuqeda amafutha aqoqiwe ezingeni lesisu, ukuze azame ukunciphisa kancane kancane amafutha asesibindi.

Iseluleko sokudla kwesibindi esinamafutha

Enye yezincomo eziyinhloko zokususa kancane kancane amafutha aqongelelwe esibindini ukunciphisa isisindo uma ukhuluphele ngokweqile Lokhu kungenxa yokuthi, lapho okungenani i-10% yesisindo samanje ilahlekile, amazinga ama-enzyme esibindini ayanda futhi akhetha ukuqedwa kwamafutha anqwabelene.

Okulandelayo kukhonjisiwe ukuthi yikuphi ukudla okuvunyelwe futhi okufanele kugwenywe:

Ukudla okuvunyelwe

• Sebenzisa izisetshenziswa ezine kuya kwezingu-5 zezithelo nemifino ngosuku, njenge-zucchini, isitshalo seqanda, ulethisi, utamatisi, u-anyanisi, isanqante, i-apula, ipheya, ipentshisi, upopo, ama-strawberry, amajikijolo, ama-raspberry, i-orange, ulamula, ama-plums, phakathi kwabanye;
• Khulisa ukusetshenziswa kokudla okune-fiber nsuku zonke, njengelayisi elinsundu, isinkwa esinsundu noma ipasta ye-wholegrain;
• Amaqanda;
• Izinyama ezimhlophe (ezinamafutha amancane), njenge-turkey, inkukhu noma inhlanzi;
• Ubisi olunamakhemikhali neyogathi;
• Ushizi omhlophe;
• 1 isipuni (se-dessert) samafutha omnqumo aluhlaza.

Uhlobo lwamafutha olungadliwa, kepha ngamanani amancane, ngamafutha e-polyunsaturated, monounsaturated nokudla okunothe ku-omega 3. Ezinye izibonelo zalezi zinhlobo zamafutha yilezi: uwoyela womnqumo, ukwatapheya, amantongomane njengamakinati, ama-walnuts, ama-alimondi; nezinhlanzi ezinjenge-salmon, trout, sardines noma i-mackerel, isibonelo. Bheka ezinye izibonelo zokudla okunothe ku-omega 3.

Bona amanye amathiphu abaluleke kakhulu kuvidiyo ku:

Ukudla Okufanele Kugwenywe

Ukudla okufanele kugwenywe ukuvimbela ukuqoqwa kwamafutha esibindi yilokhu:

• Ukudla okunamafutha agcwele: ushizi ophuzi, ushizi kakhilimu, i-curd, ushokoledi, amakhukhi, amakhekhe, amasoseji, amasoso, ibhotela, ukhukhunathi, imajarini, i-pizza noma i-hamburger, isibonelo;
• Imikhiqizo ecebile ngoshukela, ikakhulukazi enezimboni futhi esetshenzisiwe, njengamakhukhi noma amajusi;
• Ukudla okusheshayo, okulungele noma okubandayo;
• Iziphuzo ezidakayo.

Kwabanye abantu, amafutha asesibindi angadala ubuhlungu besisu ngakho-ke, ukusetshenziswa kokudla okukhiqiza amagesi, njengobhontshisi, kungadala ukungakhululeki okukhulu, ngakho-ke kufanele futhi kugwenywe. Bheka uhlu lokudla okubangela igesi.

Imenyu yesampula yesibindi esinamafutha

Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezi-3 yokudla okunamafutha esibindi:

Ukudla	Usuku 1	Usuku 2	Usuku 3
Ukudla kwasekuseni	Izingcezu ezi-2 zesinkwa esiphelele + izingcezu ezi-2 zoshizi omhlophe + 1 ingilazi yejusi le-orange elingenashukela	Imbiza engu-1 yeyogathi + ½ indebe yokusanhlamvu okuphelele + 1 ipheya	Amaqanda ama-2 aqhekekile + ucezu olu-1 lweshizi omhlophe + ucezu olu-1 lwesinkwa esiphelele + 1 ingilazi yejusi le-sitrobheli engenashukela
Isidlo sasekuseni	1 ipentshisi eliphakathi	2 ubhontshisi ophelele onezipuni zeshizi ze-ricotta	1 ubhanana
Isidlo sasemini sasemini	I-90 g yesifuba senkukhu eyosiwe + inkomishi yelayisi + 1 inkomishi ye ulethisi, isanqante nesaladi lommbila, okunongwe ngethonsi likalamula nosawoti + 1 ipheya	Isigaxa esisodwa se-hake kuhhavini ngethanga puree + 1 inkomishi yesaladi yesithombo sebhitrudi enezinqathe ezibilisiwe, okunongwe ngamaconsi ambalwa kalamula ne-Oregano + 1 banana	I-tortilla engu-1 ephakathi nendawo kakolweni + 90 g webele le-turkey lisikwe laba yimichilo
Isidlo sasemini	Imbiza engu-1 ye-gelatin engenashukela	I-apula eli-1	1 iyogathi enamafutha amancane ½ inkomishi yegranola

Ezinye izincomo

Kubalulekile ukuphuza amanzi amaningi usuku lonke, kunconywa ukuthi uphuze okungenani amalitha ama-2 ngosuku. Kungenzeka futhi ukumunca itiye elithanda ukuhlanzwa kwesibindi ukuqeda ubuthi obuqoqiwe, njengobisi lwameva, i-yarrow noma i-artichoke. Bona ezinye izibonelo zemithi yasekhaya yamafutha wesibindi.

Uma kwenzeka umuntu engaphuzi amanzi amaningi kungenzeka ukwengeza ulamula, ngoba ngaphezu kokunikeza ukunambitheka emanzini futhi kuqukethe novithamini C osiza ukuqeda isibindi. Ngaphezu kwalokho, kufanele njalo ube nokudla okuyisisekelo okungu-3 kanye nokudla okulula okungu-2 usuku lonke, ugweme ukuhamba isikhathi eside ungadlanga.

Kulokhu kudla kubalulekile futhi ukuthi ukudla kulungiselelwe ngendlela elula, ngaphandle kwama-condiment noma amafutha amaningi, futhi kufanele kuphekwe njengokugosiwe, okushunqisiwe noma kuhhavini.

Ngokulandela kahle le mihlahlandlela, kungenzeka ukuthi ususe kancane kancane amafutha aqoqiwe ezingeni lesisu, kanye namafutha aqoqekile esibindi, imiphumela ibonwa cishe ezinyangeni ezimbili. Kodwa-ke, okuhle ukuthi ngaso sonke isikhathi uthintane nesazi sokudla okunempilo ukuze uvumelanise imenyu nezidingo zomuntu ngamunye.

Ukuhlolwa kolwazi

Lokhu kuhlolwa okusheshayo kukuvumela ukuthi uhlole ulwazi lwakho lokuthi ungasinakekela kanjani kahle isibindi sakho esinamafutha:

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Isibindi esinamafutha: hlola ulwazi lwakho!

Qala isivivinyo Ukudla okunempilo kwesibindi kusho:

• Yidla ilayisi eliningi noma isinkwa esimhlophe, nabaqhekezi abagxishiwe.
• Yidla kakhulu imifino nezithelo ezintsha ngoba zinothe nge-fiber futhi zinamafutha amancane, kunciphisa ukusetshenziswa kokudla okusetshenzisiwe.

Ungabona ukuthi isibindi siyathuthuka lapho:

• I-cholesterol, i-triglycerides, umfutho wegazi nokuncipha kwesisindo;
• Ayikho i-anemia.
• Isikhumba siba sihle ngokwengeziwe.

Ukuphuzwa kukabhiya, iwayini noma yisiphi isiphuzo esidakayo:

• Kuvunyelwe, kepha ngezinsuku zephathi kuphela.
• Kuvinjelwe. Ukusetshenziswa kotshwala kufanele kugwenywe ngokuphelele esimweni sesibindi esinamafutha.

Enye yezindlela ezinhle kakhulu zokusiza isibindi sakho ukuthi silulame yile:

• Ukudla ukudla okunamafutha amancane ukunciphisa isisindo kuzokwehlisa ne-cholesterol, i-triglycerides kanye ne-insulin ukumelana.
• Thola ukuhlolwa kwegazi ne-ultrasound njalo.
• Phuza amanzi amaningi akhanyayo.

Ukudla okungafanele kudliwe ukusiza ukubuyiselwa kwesibindi yile:

• Ukudla okunamafutha amaningi njengesoseji, isoseji, amasoso, ibhotela, inyama enamafutha, ushizi ophuzi kakhulu nokudla okusetshenzisiwe.
• Izithelo ze-citrus noma ikhasi elibomvu.
• Amasaladi namasobho.

Langaphambilini Okulandelayo