Ukufakwa Kwesithako Esinempilo-Enempilo

-Delile

• Ukudla kwenhliziyo
• 1. Imayonnaise
• 2. Ushizi
• 3. Usawoti
• 4. Amaqanda
• 5. Inkomo yaphansi
• 6. Ushokoledi
• 7. Ukhilimu omuncu
• 8. Inyama yenyama
• 9. Izinhlamvu eziphelele
• 10. Ushukela
• Imininingwane engaphezulu yezempilo yenhliziyo

Ukudla kwenhliziyo

Noma ngabe uyalulama ekuhlaselweni yinhliziyo noma uzama ukukuvimbela, ukudla okunempilo kufanele kube yingxenye yohlelo.

Njengoba uqala ukwakha isu lakho lokudla okunempilo, kubalulekile ukwazi ukuthi ikuphi ukudla okufanele ukhawulele nokuthi yikuphi ukudla okumele ukhombe. Ukudla ukudla okunomsoco, okunomsoco okubandakanya ama-carbohydrate anemicu, amaprotheni anciphile, namafutha anempilo kubalulekile.

I-American Heart Association (AHA) incoma ukukhawulela amafutha agcwele abe ngamaphesenti ama-5 kuye kwayisithupha wamakholori akho aphelele kakhulu. Ukudla okungama-khalori angu-2 000, lokhu kungu-11 kuye ku-13 amagremu nsuku zonke. Futhi bancoma ukugwema amafutha we-trans.

Ukukusiza, sizogqamisa okushintshwayo okuningana okunempilo futhi siphakamise amathiphu okwenza ukuthi anambitheke kakhulu. Ngokushintshana okulula okumbalwa, ungasiza ukugcina i-ticker yakho isesimweni esiphezulu futhi usajabulela ukudla okumnandi.

1. Imayonnaise

Ngenkathi ungashintshanisa i-mayo enamafutha aphansi nge-mayo ejwayelekile, kunezinye izinketho ezimnandi zokufaka esikhundleni. Isibonelo esisodwa i-avocado, okuthi uma icubuziwe kufakwe imayonnaise kuzindlela zokupheka ezifana neqanda noma isaladi lamazambane.

I-Hummus futhi iyindlela enhle yokwenza "amasaladi," njenge isaladi leqanda noma le-tuna. Uma wazi umuntu okumelwe nje abe ne-mayo esamentshini yakhe njalo, phakamisa ukuzama ukusakazwa kwe-hummus esikhundleni salokho.

Ngamasaladi aluhlaza noma ukuxubana nemifino, i-yogurt yamaGrikhi iyindlela enhle kakhulu. Ukunambitheka oku-tangy nokuthungwa okubushelelezi kukwenza kube kuhle ukwengeza okufakiwe. I-Pesto enye inketho enambitheka yemifino kanye nesaladi yamazambane esikhundleni se-mayo.

Amaqanda abilisiwe aphekwe kanzima futhi angena esikhundleni esihle se-mayo esangweji. Ngoba i-mayo inamaqanda njengengxenye yesisekelo sayo, kukhona ukunambitheka okufanayo namaprotheni akhulisiwe kepha ama-calories ambalwa namafutha.

Ithiphu yokunambitha: Qalisa ukunambitheka kwe-hummus ngokungeza ujusi kalamula, upelepele obomvu, noma ngisho nokwatapheya ocubuziwe. Lokhu kuzongeza ukunambitheka nezakhamzimba - ukunqoba kokuwina.

2. Ushizi

Ushizi onamafutha aphansi unikeza okunye ukunambitheka okuhle kuzinguqulo ezinamafutha agcwele. Yize ushizi ongenawo amafutha ungabonakala njengenketho engcono, iningi lemikhiqizo livame ukuba yi-gummy kakhulu, lingancibiliki kahle, futhi linambitheka okuncane.

Esikhundleni salokho, zama ushizi onamafutha ancishisiwe, onokunambitheka okuhle kakhulu nezimfanelo zokuncibilika njengowokuqala kodwa onamafutha amancane kakhulu.

Ithiphu yengcweti: Thenga amabhlogo kashizi onamafutha ancishisiwe bese uzigcoba ngawo. Akushibhile nje kuphela, kodwa futhi kuncibilika kangcono.

3. Usawoti

Odokotela abaningi, kanye ne-AHA, bancoma ukudla okunama-milligram angaphansi kwama-2,300 we-sodium ngosuku - lokho kungaphansi kwesipuni esingu-1. Uma usuvele unengcindezi ephezulu yegazi, zihlose ngaphansi kwama-milligram ayi-1,500 ngosuku. Eqinisweni, babheka umkhawulo ofanele kubantu abaningi abadala ukuthi ungaphansi kwama-milligram ayi-1,500 ngosuku.

Esikhundleni sokufinyelela i-saltshaker, engeza i-splash yeviniga noma ukukhama kukalamula omusha ekudleni kwakho. Ukusebenzisa amakhambi nezinongo kuyindlela enhle yokunikeza isidlo esijwayelekile ukuguquka okusha. Zama ukudala izingxube zakho zezinongo ezingenasawoti ukuze ube nazo lapho udinga ukunambitheka.

Ithiphu yokunambitha: Ukunambitheka kwamakhambi amasha kuyaphela ngokushesha lapho kuphekwe, ngakho-ke engeza ngaphambi nje kokuphaka.

4. Amaqanda

Amaqanda angumthombo omuhle kakhulu wamaprotheni nezakhi zomzimba ezibalulekile, kepha aqukethe amafutha agcwele. Iqanda elilodwa elikhulu liqukethe amagremu ayi-1,6 amafutha agcwele. Esikhundleni sokusika amaqanda ngokuphelele, zama ukuwadla ngokulinganisela, okusho ukuthi amaqanda aphelele ayisikhombisa noma ambalwa ngesonto kumuntu ophilile.

Amaqanda angaba yingxenye yokudla okunempilo enhliziyweni inqobo nje uma ubheka inani lamafutha akho agcwele osuku futhi uhlala ngaphakathi kwemikhawulo enconyiwe.

Ithiphu yengcweti: Khetha ukwenza "iqanda le-chia" lokufaka esikhundleni seqanda elinemicu, u-omega ocebile ngo-3 kuzimpahla ezibhakiwe. Hlanganisa isipuni esingu-1 sembewu ye-chia nezipuni ezintathu zamanzi ukufaka elinye iqanda ku-iresiphi.

5. Inkomo yaphansi

Uma ufisa i-burger enamanzi noma ucezu olujiyile lwenyama yenyama, hlanganisa izingxenye ezilinganayo ezincanyana zomhlabathi we-turkey webele nenkomo yenkomo eyondliwe ngotshani. I-turkey yomhlabathi yengeza umswakama futhi yenza ama-burger aphekiwe angacunuki.

Okokupheka okufana ne-chili, i-pasta sauce, noma i-casseroles ebiza inyama yenkomo, ungafaka indawo yomhlabathi ngaphandle kokubona umehluko omkhulu.

Ithiphu yengcweti: Izitolo ezinkulu eziningi zinikeza amasoseji ahlukahlukene anambitheka kakhulu, anamafutha aphansi enziwe ngomhlabathi turkey. Khetha ibele le-turkey lomhlabathi, elinamafutha agcwele aphansi kunezinhlobo zethanga nezomlenze.

Futhi, cabanga ukuthenga okungokwemvelo ukuze unyuse ikhwalithi yomsoco nobuningi. Inyama yemvelo ihlala iqukethe amazinga aphezulu we-omega-3.

6. Ushokoledi

Ushokoledi unendawo ekudleni okunempilo, kepha kufanele uyeke izinhlobo zikashokolethi omhlophe nezinhlobo zikashokoleti wobisi. Kudliwe ngamanani aphakathi, ushokoledi omnyama (amaphesenti angama-70 kakhokho noma ngaphezulu) anganciphisa umfutho wegazi namazinga e-LDL (cholesterol embi), ngokusho kwe-.

Ngezimpahla ezibhakiwe njengamakhukhi namakhekhe, usike kahle ushokoledi omnyama ukuze uwusakaze ngokulinganayo kuyo yonke iresiphi bese wehlisa inani likashukela elibizelwe ikota eyodwa noma uhhafu.

Ithiphu yokunambitha: Ufuna ukunambitheka koshokoledi okwengeziwe? Eziphekweni ezifanele, faka inkomishi ye-1/4 ye-cocoa powder ngezipuni ezimbili zefulawa wezinhloso zonke.

7. Ukhilimu omuncu

Njengeminye imikhiqizo eminingi yobisi, ukhilimu omuncu uyisithako esifakwe ezinhlobonhlobo zokupheka. Thola ukunambitheka okufanayo ngaphandle kwawo wonke amafutha ngokuhlanza inani elilinganayo le-cottage shizi elinamafutha aphansi kanye neyogathi engenawo amafutha ku-blender bese uyisebenzisa esikhundleni sikakhilimu omuncu. Ekubhakeni, ungafaka inani elilinganayo le-yogurt enamafutha aphansi noma i-nonfat kuzindlela zokupheka eziningi.

Ithiphu yengcweti: Zama i-yogurt yamaGrikhi, ekhuluphele kakhulu ne-creamier kune-yogurt ejwayelekile ngoba isondo eliningi likhubazekile.

8. Inyama yenyama

USteak uvame ukuthola idumela elibi njengokungenampilo. Kodwa-ke, kukhona ukusikeka okuningana okufaka esikhundleni senyama enhle kakhulu. Ukubheja kwakho okuhle kunakho konke:

• iso eliyindilinga
• uhlangothi lwethiphu le-sirloin
• umjikelezo ophezulu
• i-sirloin ephezulu

Usayizi wengxenye ukhiye. Ngokusho koMnyango wezoLimo wase-U.S. I-3.5-ounce yokuphaka inyama yenkomo ephilile inamafutha angu-4.5 noma ngaphansi kwamafutha agcwele kanye nama-milligram angaphansi kwama-95 we-cholesterol.

Ithiphu yokunambitha: Ukuze usike inyama yenkomo nge-flavour eqinile, yenkomo, cela umhlinzeki wendawo yangakini ngenkomo yenkomo eyomile.

9. Izinhlamvu eziphelele

Ukudla okunothile okusanhlamvu okuphelele kukhonjisiwe ukunciphisa umfutho wegazi ophakeme, amazinga aphezulu e-cholesterol, kanye nengozi yokushaywa unhlangothi, ngokusho kwe-AHA. Ungafaka kufinyelela kwengxenye yenani likafulawa wezinhloso zonke ngofulawa kakolweni ogcwele cishe kuzo zonke izindlela zokupheka ozithandayo. Ukuze uthole ukuthungwa okungeziwe, zama ukusebenzisa i-1/4 indebe yama-oats ahlanganisiwe esikhundleni sefulawa wezinhloso zonke.

Ithiphu yengcweti: Awuthandi ukunambitheka noma ukuthungwa kukakolweni ophelele? Bheka amaphesenti ayi-100 okumhlophe ufulawa ogcwele ukolweni. Ithambile ngobumnene, kepha isenakho konke ukudla okunomsoco.

10. Ushukela

Imihlahlandlela emisha enempilo evela enhliziyweni evela ku-AHA inxusa abantu ukuthi bangadli okungaphezu kwe-100 (kwabesifazane) kuya kuma-calories ayi-150 (kwabesilisa) kushukela owengeziwe - okungekho ngokwemvelo ekudleni - ngosuku.

Ungafaka i-stevia noma i-erythritol kuze kube uhhafu kashukela kuzimpahla eziningi ezibhakiwe ngaphandle komehluko ekubunjweni noma ekunambithekeni. Ukunciphisa ukusetshenziswa kukashukela ocwengisisiwe nocutshunguliwe kungcono kakhulu. Zama ukusebenzisa amajusi wezithelo zemvelo ngamaphesenti ayi-100 ukwenza amaswidi neziphuzo kube mnandi.

Ithiphu yengcweti: Ushukela omningi ungatholakala ezintweni ezifana ne-ketchup, ukugqokwa kwesaladi, nososo, ngakho-ke funda amalebuli ngokucophelela. Isipuni ngasinye silingana no-4 amagremu kashukela.

Imininingwane engaphezulu yezempilo yenhliziyo

Ukudla okunempilo yisinyathelo esisodwa kuphela esisendleleni eya enhliziyweni enempilo. Bheka la ma-athikili awusizo ukuthola amanye amathiphu amahle wethikhi yakho:

• Okufanele Ukwenze Ngemuva Kokusinda Ekuhlaselweni Inhliziyo
• Izimpawu Zokuhlaselwa Yinhliziyo Okungafanele Ungazinaki