Ukudla ukuze wehlise ama-triglycerides
-Delile
- 1. Nciphisa ukusetshenziswa kwama-carbohydrate alula
- 2. Gwema ukuphuza utshwala
- 3.Dla amafutha amahle
- 4.Dla ukudla okunothe kakhulu
- Imenyu Yezokudla yeTriglycerides
- Bona amanye amathiphu wokulanda ama-triglycerides kuvidiyo elandelayo:
Ukudla kwama-triglycerides aphansi kufanele kube nokudla okuncane okunoshukela nofulawa omhlophe, njengezinkwa ezimhlophe, amaswidi, ukudla okulula namakhekhe. Lokhu kudla kunothe ngama-carbohydrate alula, athanda ukwanda kwama-triglycerides egazini.
Lapho umphumela we-triglyceride ungaphezu kwe-150 ml / dL, kunengozi eyengeziwe yokuba nezinkinga zempilo ezifana nesifo senhliziyo nesifo sikashukela, ngokwesibonelo, kepha okungagwenywa ngokulandela ukudla okunempilo nokulinganisela. Ngakho-ke nazi izeluleko ezi-4 zokwehlisa ama-triglycerides ngokudla kwakho:
1. Nciphisa ukusetshenziswa kwama-carbohydrate alula
Ukudla ukudla okuningi okunoshukela nofulawa omhlophe kuyimbangela enkulu ye-triglycerides ephezulu, kubalulekile ukugwema imikhiqizo eyeqile njengoshukela, ufulawa kakolweni, ukudla okulula, i-pizza, i-pasta emhlophe, isinkwa esimhlophe, amakhekhe, amakhukhi kukonke, ama-dessert, okuthambile iziphuzo namajusi okufakelwa.
Ngaphezu kwalokho, kufanele futhi ugweme ukufaka ushukela ekudleni okulungiselelwe ekhaya, njengamajusi emvelo, ikhofi netiye. Bona uhlu oluphelele lokudla okune-carbohydrate futhi uqonde ukuthi yikuphi okuhle kakhulu.
2. Gwema ukuphuza utshwala
Iziphuzo ezidakayo zinama-calories amaningi futhi zikhuthaza ukukhiqizwa kwama-triglycerides. Ubhiya, isibonelo, ngaphezu kotshwala kuqukethe nokuqukethwe okuphezulu kwe-carbohydrate, futhi ukusetshenziswa kwayo kakhulu kuyimbangela ebalulekile ye-triglycerides eshintshiwe ne-cholesterol. Yazi imiphumela yotshwala emzimbeni.
3.Dla amafutha amahle
Amafutha amahle asiza ukulawula i-cholesterol ne-triglycerides ephansi, njengoba esebenza njengama-antioxidants kanye nama-anti-inflammatories, enza ngcono ukujikeleza kwegazi futhi avimbele izinkinga zenhliziyo, isifo sohlangothi kanye ne-thrombosis.
Ukudla okunothe ngamafutha amahle ngamafutha omnqumo, ama-chestnut, amakinati, ama-alimondi, imbewu ye-chia, ifilakisi, ubhekilanga, inhlanzi efana ne-tuna, isardadi ne-salmon, ne-avocado. Ngaphezu kwalokho, ukusetshenziswa kokudla okunothe emafutheni asetshenzisiwe, afana nesoseji, isoseji, i-ham, i-bologna, i-hamburger nokudla okulungiselelwe okubandayo kufanele kugwenywe.
4.Dla ukudla okunothe kakhulu
Ukudla okunothe ku-fiber yizithelo, imifino kanye nokudla okuphelele, okufana nerayisi elinsundu, isinkwa esinsundu, i-wholegrain pasta, ukolweni ne-oat bran, ama-oats asongwe, i-quinoa, udali nembewu efana ne-chia, i-flaxseed, i-sesame, ithanga no-sunflower.
Imicu isiza futhi inciphise ama-spikes eglucose egazini, okuwushukela wegazi, ithuthukise ukulawulwa kwe-triglycerides ne-cholesterol, ngaphezu kokugcina amathumbu enempilo futhi elwa nokuqunjelwa.
Imenyu Yezokudla yeTriglycerides
Ithebula elilandelayo libonisa isibonelo semenyu yezinsuku ezintathu yokulawula ama-triglycerides:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | 1 inkomishi yekhofi engenashukela + izingcezu ezi-2 zesinkwa esiphelele neqanda noshizi | 1 ingilazi yejusi le-orange + 1 ushizi we-crepe | 1 inkomishi yekhofi enobisi + 1 tapioca neqanda + 1 tangerine |
| Isidlo sasekuseni | Izingcezu ezi-2 zikaphaya ne-1 col yesobho le-oat | Ibhanana eli-1 + namantongomane ayi-10 cashew | 1 ingilazi yejusi eluhlaza ngeklabishi nelamula |
| Isidlo sasemini sasemini | I-4 col yesobho lesirayisi elinsundu + i-3 col yesobho likabhontshisi + inkukhu eyosiwe ngamafutha omnqumo ne-rosemary + 1 tangerine | i-tuna pasta notamatisi usoso owenziwe nge-pasta ephelele * + nesaladi eluhlaza ngamafutha omnqumo + 1 ipheya | isitshulu senyama esinethanga + irayisi elinsundu nge-broccoli, ubhontshisi nemifino esuswe ngamafutha omnqumo + i-apula elilodwa |
| Isidlo sasemini | I-yogurt eyi-1 ne-sitrobheli + ucezu lwesinkwa esisodwa noshizi | ikhofi engafakwanga ushukela + 3 okusanhlamvu okusanhlamvu okuphelele noshizi | Ubhanana owodwa obhakwe + amaqanda amabili aqhekekile + ikhofi elingenashukela |
Kubalulekile ukukhumbula ukuthi indlela yokudla yokulawula i-triglycerides kufanele ihambisane nesazi sokudla, ongaphinde anikeze itiye namakhambi asekhaya okusiza ukulawula le nkinga. Bona ezinye izibonelo lapha.
Bona amanye amathiphu wokulanda ama-triglycerides kuvidiyo elandelayo:
Kudume Esizeni
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