6 Ukudla Okusiza Isibindi Ukudla

-Delile

• 1. Ukotapeya
• 2. Ikhofi
• 3. Izinhlanzi ezinamafutha
• 4. Amafutha omnqumo
• 5. Ama-walnuts
• 6. Ama-carbohydrate ayinkimbinkimbi
• Ukudla okudlela endlini

Isibindi sibalulekile ekusizeni umzimba wakho ukukhipha ubuthi. Ungacabanga ngesibindi sakho njengohlelo lokuhlunga olusiza ukuqeda imikhiqizo engemihle ngenkathi usiza umzimba wakho ukugcina izakhamzimba ekudleni okudlayo.

Uma kukhulunywa ngempilo yesibindi, noma kunjalo, akukhona konke ukudla okwenziwe kulingana. Lokhu kuyiqiniso ikakhulukazi uma unesimo esifana ne-cirrhosis noma i-hepatitis C, engenza kube nzima esibindini sakho ukuhlunga ukudla nezakhamzimba njengoba kufanele.

Ukudla ukudla okunesibindi okufana nalokhu okungezansi kungasiza ukunciphisa umonakalo odalwe yisifo sesibindi.

1. Ukotapeya

Ukwatapheya uyisisekelo ekudleni okuningi. Ngokwengxenye bayingxenye yomndeni wamajikijolo futhi banikela ngezinzuzo eziningi zezempilo, kufaka phakathi impilo ethuthukisiwe yesibindi.

Omunye wabheka iqhaza lokudla okuthile kubantu abanezifo zesibindi esinamafutha angenalo utshwala. Abaphenyi bathola ukuthi ukusetshenziswa ngokulingene kwama-avokhado lapho kubekwa ukudla okunomsoco kuhlotshaniswa nokwehla kwesisindo kanye nokuhlolwa kokusebenza kwesibindi okuphelele.

Abantu abadla ukwatapheya banamathuba amaningi okuba nomjikelezo okhalweni nokhalo. Futhi banamazinga aphezulu we-cholesterol ye-HDL (enhle). Kucatshangwa ukuthi eminye yale miphumela ihlobene nefayibha ephezulu, uwoyela onempilo, nokuqukethwe kwamanzi kwama-avocado.

2. Ikhofi

Inkomishi yakho yansuku zonke yekhofi ingadlala indima ebaluleke kakhulu empilweni yakho kunokuba ubucabanga.

Uma kukhulunywa ngempilo yakho yesibindi, ezinye izifundo zikhombisa ukuthi ikhofi linciphisa ubungozi bokuqina kwesibindi, umdlavuza kanye ne-fibrosis esibindi. Amanani ajwayelekile, alinganiselayo angasiza ngisho nokunciphisa ukuhamba kwezifo zesibindi zamanje.

Ukhiye walezi zinzuzo ukuphuza ikhofi nsuku zonke futhi ngaphandle kwamafutha anoshukela noshukela. Esikhundleni salokho, zama ukushintsha ubisi lobisi olunamafutha oluncane noma olunamafutha amancane, ubisi lwe-soy olungenashukela, ubisi lwe-alimondi, isinamoni noma i-cocoa powder.

3. Izinhlanzi ezinamafutha

Inhlanzi kungenye indlela yokudla okungenempilo kangako njengokusikwa okunamafutha kwengulube nenkomo.Izinhlanzi zingaphinde zinikeze izinzuzo ezithile ezisempilweni yesibindi sakho, ikakhulukazi izinhlobo zezinhlanzi ezinamafutha.

Izinhlanzi ezinamafutha ezinjenge-salmon zingasiza ekwehliseni ukuvuvukala nokwakheka kwamafutha esibindini ngenkathi kukhuthaza ne-BMI esezingeni eliphansi, ngokusho kwe-a. Izinhlanzi ezinamafutha nazo ziphezulu kuma-omega-3 fatty acids, alungele impilo yenhliziyo nengqondo.

Ababhali balokhu kubuyekezwa bathole ukuthi izinhlanzi ezinamafutha bezilusizo ekwehliseni i-lipids yegazi lapho idliwa kabili noma ngaphezulu ngesonto. Uma ungeke ukwazi ukudla inhlanzi, izengezo zikawoyela wezinhlanzi kungaba yindlela ongakhuluma ngayo nomhlinzeki wakho wezokunakekelwa kwempilo noma ingcwethi yokudla okusemthethweni.

4. Amafutha omnqumo

Njengama-avocado, kutholakala uwoyela womnqumo ukusiza ukunciphisa izehlakalo zezifo zesibindi nezifo zenhliziyo lapho zidliwe isikhathi eside.

baphakamise ukuthi amafutha omnqumo angasiza ekunciphiseni ama-enzyme wesibindi aholela ezifweni zesibindi. Ukusetshenziswa kwesikhathi eside kukawoyela womnqumo kunganciphisa namazinga e-LDL (amabi) we-cholesterol, kanye ne-triglycerides egazini.

Amafutha omnqumo anama-kilojoule amaningi, ngakho-ke ukulawulwa kwesabelo kubalulekile. Ungafafaza amafutha omnqumo kumasaladi esikhundleni sokugqokiswa okunamafutha, usike imifino ngawo, noma wosa imifino yezimpande kuhhavini nge-drizzle kawoyela. Amafutha omnqumo angenza nokudla kwakho kugcwalise ngokwengeziwe ukuze uzodla ama-calories ambalwa.

5. Ama-walnuts

Amantongomane, uma edliwe ngamanani amancane, angukudla okulula okuminyene nezakhi zomzimba nakho okuphezulu emafutheni anempilo. Ngaphandle kokukhulisa impilo yenhliziyo, amantongomane angasiza ekunciphiseni izehlakalo zezifo zesibindi.

Kuzo zonke izinhlobo zamantongomane, ama-walnuts aphakathi kokunciphisa isifo sesibindi esinamafutha. Lokhu kungenxa yokuqukethwe kwabo okuphezulu kwe-antioxidant namafutha. Ama-walnuts ane-omega-6 ne-omega-3 fatty acids amaningi, kanye nama-antioxidants e-polyphenol.

6. Ama-carbohydrate ayinkimbinkimbi

Ngenkathi ungafuni ukuthi konke ukudla kwakho kuqukethe ama-carbohydrate, ufuna ukuqinisekisa ukuthi udla ibhalansi yama-carbs, amaprotheni, namafutha anempilo.

Ama-carbohydrate ayinkimbinkimbi angcono kunama-carbs alula ngoba ahlehla kancane kancane futhi avimbela ukwehla okukhulu kwe-insulin. I-insulin yihomoni ebandakanyeka ekusetshenzisweni kukashukela nokwenziwa kwamaprotheni.

Ama-carbs angahlanjululwanga nawo anezakhamzimba ezibalulekile njenge-zinc, amavithamini e-B, kanye namazinga aphezulu e-fiber, konke okubalulekile esibindini esinempilo nasekugayeni umzimba. Ukhiye wokuqinisekisa ukuthi ukhetha izinhlobo ezifanele ze-carbs ukuqinisekisa ukuthi zingamahlamvu aphelele. Izibonelo zifaka:

• irayisi lasendle
• isinkwa sikakolweni wonke ne-pasta
• irayisi elinsundu
• i-oats ephelele
• rye
• ukolweni
• i-bulgur

Ukudla okudlela endlini

Umhlinzeki wakho wezokunakekelwa kwempilo noma owondliwe ekudleni uyisisetshenziswa sakho esingcono kakhulu sokwazi ukudla okufanelekile ongakudla. Isibonelo, abanye abantu abanesifo esithuthukile sesibindi kungenzeka bangakwazi ukuncela amanoni okudla futhi kungadingeka ukuthi banciphise amafutha okupheka nezinhlanzi ezinamafutha ekudleni kwabo. Njengomthetho ojwayelekile, ukudla okuphelele kungukuhamba phambili kwesibindi sakho, kanye nawo wonke umzimba wakho.

Kufanele futhi uxhumane nomhlinzeki wakho wezokunakekelwa kwempilo uma ulahlekelwa isisindo esiningi ngesikhathi esifushane yize udla ukudla okunesibindi. Lokhu kungasho ukuthi isibindi sakho asicubunguli kahle izakhamzimba namakhalori. Ungathunyelwa kuchwepheshe wezokudla ozokucebisa nganoma yiziphi ezinye izinguquko ongadinga ukuzenza ekudleni kwakho.

Ngaphezu kokudla ukudla okunesibindi, umhlinzeki wakho wezokunakekelwa kwempilo angancoma ukuthi wehlise isisindo uma unesifo esinamafutha wesibindi noma uyeka utshwala uma ulimele isibindi esihlobene nokusetshenziswa kotshwala.