Ukudla Ushizi Kungakuvimbela Kanjani Ukuthola Isisindo Futhi Kuvikele Inhliziyo Yakho

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Ushizi uyisithako esivamile ekudleni kokunethezeka yonke indawo, futhi ngesizathu esihle -kuncibilikile, i-gooey, futhi kumnandi, kufaka okuthile esitsheni okungekho okunye ukudla okungakwenza. Ngeshwa, awulindelanga ukubona i-fondue phezulu kohlu lwezinto ezikhethwa ngongoti bezokudla zokudla okunempilo, okungaholela kubantu abaningi abanempilo enhle nabanempilo yokulahla ubuthi babo abathandayo. Kodwa linda! Kunezindaba ezinhle kini bathandi bakashizi (uyazi, wonke umuntu): Ngokocwaningo olusha olushicilelwe ku Ijenali yaseMelika Yezempilo Yomtholampilo, ushizi akuyona i-no-no yokudla okunempilo ngemuva kwakho konke.

Abaphenyi baqoqe imiphumela evela kubantu abadala abacishe babe yi-140 ababambe iqhaza futhi baphothula ukuhlolwa kwabo koshizi kwamaviki ayi-12 (babenenhlanhla!). Ukubuka ngokujulile ukuthi ushizi onamafutha agcwele ubathinta kanjani abantu ngokungafani, izifundo zihlukaniswe ngamaqembu amathathu. Iqembu lokuqala elinenhlanhla lidle ama-80g (cishe ama-servings ama-3) woshizi ojwayelekile, onamafutha nsuku zonke. Iqembu lesibili lidle inani elifanayo loshizi onamafutha ancishisiwe. Neqembu lesithathu alidlanga nhlobo ushizi kunalokho ligxile kuma-carbs aqondile ngesinkwa esinojamu. Uma uthi nhlá, ungase ucabange ukuthi ukudla ushizi kathathu ngosuku kungasho ukudla kanye nenhlekelele yezempilo, enemithambo evalekile kanye ne-cholesterol ekhuphukayo. Kodwa abacwaningi bathola ukuthi okuphambene nalokho kuyiqiniso.

Abadla ushizi onamafutha ejwayelekile abaze babona ushintsho ku-cholesterol yabo ye-LDL (noma "embi"). Futhi lelo qembu alibonanga ukwanda kwe-insulini, ushukela wegazi, noma amazinga e-triglyceride. Umfutho wegazi wabo kanye nesiyingi sokhalo kwahlala kunjalo. Iqiniso lokuthi ukudla amanoni akuzange kuwenze, kahle, kunonile, akumangazi ngokuphelele ngenxa yocwaningo lwakamuva olukhombisa ukuthi amafutha asetshenziswe kabi ngamademoni. (Ukungasho ukuthi imboni kashukela ikhokhele kanjani ngempela abacwaningi ukusenza sizonde amafutha esikhundleni soshukela.)

Okumangazayo, nokho, ukuthi ukudla ushizi kwasiza kanjani ukuthuthukisa impilo yezifundo ngokwandisa amazinga e-cholesterol ye-HDL (noma "enhle"). Ngokufanayo nocwaningo lwangaphambilini oluthola ukuthi ukuphuza ubisi oluphelele kungcono empilweni yakho kunokuphuza i-skim, lolu cwaningo luthole ukuthi ukudla ushizi onamafutha agcwele akuzange kuzilimaze izinhliziyo zabo kodwa kubonakala kunikeza isivikelo esithile esifweni senhliziyo nemithambo yegazi kanye nesifo se-metabolic, ezimbili zazo. ababulali abakhulu kunabo bonke besifazane e-US, ngokusho kwedatha evela kuCenters for Disease Control and Prevention. Ngakolunye uhlangothi, abadla isinkwa nojamu, abayitholanga leyo nzuzo.

Ushizi usenama-kilojoule amaningi ngakho-ke ukulinganisela kuyisihluthulelo, kepha kuphephile ukusho ukuthi ungathokozela izingcezu ezimbalwa ze-cheddar oyikhonzile noma ugaye enye i-Asiago kwisaladi lakho ungabi nacala ngokuphelele nabanye abaqhekezi bakakolweni kanye ucezu lwe-turkey ukuthola ukudla okulinganiselayo kwamaprotheni, amafutha, ne-carbs. Futhi, ungasho ngokusemthethweni ukuthi buh-bye kulawo mashizi ama-plasticky angenawo amafutha kanye unomphela. Jabulela isivumelwano sangempela!

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