5 Amaphutha Amabi Okuzama Ukuthola Amafutha

-Delile

• 1. Yidla amaswidi amaningi
• 2. Yidla ukudla okuningi okusheshayo
• 3. Yidla kakhulu ebusuku
• 4. Yeqa ukudla udle konke ngasikhathi sinye
• 5. Ukukhohlwa ukudla amafutha amahle

Ekudleni okunika isisindo, yize unenkululeko enkulu yokudla ukudla, kubalulekile futhi ukuthi unakekele ukugwema amaphutha ajwayelekile njengokweqisa amaswidi, ukudla okuthosiwe nemikhiqizo esezimbonini. Lokhu kunakekelwa kuyadingeka ngoba ukusetshenziswa kakhulu kwalokhu kudla kungaholela ekuveleni kwezinkinga zempilo ezifana nesifo sikashukela, i-cholesterol ephezulu nomfutho wegazi ophezulu.

Ngaphezu kwalokho, lokhu kudla kukhuthaza kuphela ukwanda kwesisindo somzimba emzimbeni, kungasekeli ukuzuza kwemisipha. Ngakho-ke, nazi izeluleko ezi-5 zalokho ongakwenzi ukukhulisa isisindo ngendlela efanele:

1. Yidla amaswidi amaningi

Yize ufuna ukukhuluphala, ukudla amaswidi amaningi kukhuthaza ukuzuza kwamafutha, okungaphili kahle emzimbeni. Ngaphezu kwalokho, ukweqisa ushukela kukhuthaza ukwanda kwama-triglycerides kanye neglucose yegazi, okungadala imiphumela efana nokuqaqanjelwa yikhanda njalo, isiyezi nokushintsha kwemizwelo.

Ukugwema amaswidi, amathiphu amahle wokudla izithelo namajusi wezithelo zemvelo, ukhetha ushokoledi omnyama futhi ugweme ukufaka ushukela kumalungiselelo afana nekhofi, amavithamini namajusi.

2. Yidla ukudla okuningi okusheshayo

Ukudla ukudla ngokudla okusheshayo kusho, ezimweni eziningi, ukudla kakhulu ushukela, ukudla okuthosiwe, usawoti kanye namafutha amabi. Ngaphezu kwalokho, ukudla okusheshayo kuvame ukunotha nge-monosodium glutamate, isengezo esiguqula izitshalo zamathumbu futhi

Lezi zinto, ngokuhamba kwesikhathi, ziholela ekwandeni kwe-cholesterol nomfutho wegazi, ikakhulukazi lapho ukusetshenziswa okuphezulu kokudla okusheshayo kungenziwa kanye nokwenza okujwayelekile kokuvivinya umzimba nokulawula okungcono kokudla ekhaya.

3. Yidla kakhulu ebusuku

Ukweqisa ukudla kwakho ebusuku kuyiphutha ngoba futhi kuthanda ukuzuza kwamafutha, ngokushesha nje lapho amahora okulala ezolandela, okwenza konke okweqile kuqoqane esikhundleni sokuchitha ekuzivocavoca umzimba noma emisebenzini yokuphila kwansuku zonke.

Ngaphezu kwalokho, ukudla kakhulu ebusuku kungadala izinkinga ezifana nokugayeka kahle komzimba ne-reflux, njengoba ukulala ngesisu esigcwele kukuthanda ukubuya kokudla ngomphimbo, kubangele ukushisa, isicanucanu nokuhlanza.

4. Yeqa ukudla udle konke ngasikhathi sinye

Lapho umgomo ukufaka isisindo, ukweqa ukudla kusho ukulahlekelwa ama-calories amaningi nezakhi zomzimba, okugcina kunciphise inqubo yokuthola isisindo. Lapho weqa ukudla futhi uzama ukukwenza ekudleni okulandelayo, akwenzeki ngaso sonke isikhathi ukusebenzisa yonke imali oyifunayo futhi ibhalansi yokudla ilahlekile.

Ngaphezu kwalokho, ukuze ube nesikhuthazi esihle se-hypertrophy, izakhi zomzimba zidinga ukusatshalaliswa kahle usuku lonke, futhi zingagxili ekudleni oku-3 noma oku-4 kuphela. ukufaka amaprotheni kokudla okulula futhi, usebenzisa ama-sandwich enkukhu noma ama-omelet usuku lonke, isibonelo.

5. Ukukhohlwa ukudla amafutha amahle

Ukukhohlwa ukusebenzisa amafutha amahle kunciphisa ukudla kwe-caloric usuku lonke, kunciphisa amandla amangqamuzana okukhiqiza isisindo semisipha futhi kunciphise amasosha omzimba.

Amafutha amahle akhona ekudleni okunjengama-chestnut, amakinati, ibhotela lamantongomane, ukwatapheya, ukhukhunathi, i-chia, i-flaxseed kanye namafutha omnqumo, okufanele adliwe okungenani kabili ngosuku. Funda ukuthi ungasebenzisa kanjani ibhotela lamantongomane ukuze uthole isisindo semisipha.

Buka ividiyo engezansi bese uthola ukuthi yikuphi ukudla okufanele ukudle ukuze ukhuluphele ngendlela enempilo: