Ukudla Okusha Okulwa Nezifo

-Delile

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Ukudla okuqinisiwe konke ukufutheka. Lapha, ezinye izeluleko zochwepheshe ongazithatha ekuphumeni-nokuthi yini ongayishiya eshalofini.

Ukudla okune-Omega-3 Fatty Acids

Kunezinhlobo ezintathu eziyinhloko zala mafutha e-polyunsaturated-EPA, i-DHA, ne-ALA. Amabili okuqala atholakala ngokwemvelo emafutheni enhlanzi nasemafutheni enhlanzi. Ubhontshisi wesoya, uwoyela we-canola, ama-walnuts, ne-flaxseed aqukethe i-ALA.Manje ku: Imargarini, amaqanda, ubisi, ushizi, i-yogurt, ama-waffles, okusanhlamvu, ama-crackers nama-chips e-tortilla.

Abakwenzayo: Izikhali ezinamandla ezilwa nesifo senhliziyo, i-omega-3 fatty acids isiza ukwehlisa umfutho wegazi, ilawule ukuvuvukala ngaphakathi kwezindonga zomthambo okungaholela ekuvalekeni, nasekulawuleni ukushaya kwenhliziyo. Ngaphezu kwalokho, zibalulekile ekusebenzeni kobuchopho, zisiza ukuvimbela ukudangala.

Ingabe kufanele ulume? Ukudla okuningi kwabesifazane kupakisha i-ALA eningi kepha kungama-milligram angama-60 kuya kwangu-175 we-DHA ne-EPA nsuku zonke - hhayi ngokwanele. Inhlanzi enamafutha iyindlela engcono kakhulu yokunciphisa ukudla kwakho ngoba iwumthombo ogxile kakhulu we-omega-3s ngaphezu kokuba nama-kilojoule aphansi, amaprotheni amaningi, kanye nokucebile ngamaminerali zinc ne-selenium. Kodwa uma ungadli izinhlanzi, imikhiqizo enezivikelo eziqinile ithatha indawo enhle.Ungakwazi futhi ukusizakala ngale mikhiqizo eqinile uma ukhulelwe noma uncelisa, ikakhulukazi uma ukugula kwasekuseni kwenza izinhlanzi zingathandeki kunokuvamile. Ukuqinisa ukudla kwakho kwe-EPA ne-DHA kungasiza ekuvikeleni ukukhulelwa njengokukhulelwa ngaphambi kwesikhathi nomfutho wegazi ophakeme. I-Omega-3s ingase futhi inyuse i-IQ yezingane eziyithola obisini lwebele.

Yini ongayithenga: Bheka imikhiqizo ene-DHA engeziwe kanye ne-EPA ongayifaka esikhundleni sokunye ukudla okunempilo ekudleni kwakho. Amaqanda ama-omega-3 ahamba phambili e-Eggland (ama-52 mg we-DHA ne-EPA ahlanganiswe ngeqanda ngalinye), i-Horizon Organic Reduced Fat Milk Plus DHA (32 mg inkomishi ngayinye), iBreyers Smart yogurt (32 mg DHA nge-6-ounce carton), kanye ne-Omega Farms Monterey U-Jack Cheese (75 mg we-DHA kanye ne-EPA kuhlanganiswe iwunsi ngayinye) konke kuyahambisana nesikweletu. Uma ubona umkhiqizo uziqhayisa ngamakhulu ama-milligram ama-omega- 3s, hlola ilebula ngokucophelela. Cishe yenziwe ngefilakisi noma omunye umthombo we-ALA, futhi umzimba wakho ngeke ukwazi ukusebenzisa ngaphezu kwephesenti elilodwa lama-omega-3 asuka kuwo.

Ukudla okune-Phytosterols

Amanani amancane alezi zinhlanganisela zezitshalo atholakala ngokwemvelo kumantongomane, uwoyela, nasekukhiqizeni.

Manje ku: Ijusi yewolintshi, ushizi, ubisi, imajarini, ama-alimondi, amakhukhi, ama-muffin, neyogathi

Abakwenzayo: Vimba ukumuncwa kwe-cholesterol emathunjini amancane.

Ingabe kufanele ulume? Uma ileveli yakho ye-LDL (cholesterol embi) ingama-milligram ayi-130 nge-desilitha noma ngaphezulu, uhlelo lukahulumeni wase-U.S. LeNational Cholesterol Education Programme lincoma ukwengeza amagremu ama-2 ama-phytosterol ekudleni kwakho nsuku zonke-inani okungenakwenzeka ukulithola ekudleni. (Isibonelo, kungathatha izindebe eziyi-11? Dlula ngokuphelele uma ukhulelwe noma unesi, njengoba abacwaningi bengakacacisi ukuthi ama-sterol athe xaxa aphephile yini ngalezi zikhathi. Ngesizathu esifanayo, unganiki izingane imikhiqizo ene-sterol.

Ongakuthenga: Thola into eyodwa noma ezimbili ongazishintshela kalula ukudla ongazisebenzisa nsuku zonke ukugwema ukudla amakhalori angeziwe. Zama i-Minute Maid Heart Wise orange juice (1 g sterols ngenkomishi), ukusabalala kwe-Benecol (850 mg sterols nge-isipuni), i-Lifetime Low- Fat Cheddar (660 mg nge-ounce), noma i-Promise Activ Super- Shots (2 g ngama-ounces amathathu) . Ukuze uthole inzuzo enkulu, hlukanisa amagremu ama-2 owadingayo phakathi kwasekuseni nakusihlwa. Ngaleyo ndlela uzovimba ukumuncwa kwe-cholesterol ekudleni okubili esikhundleni sokudla okukodwa nje.

Ukudla okunamaProbiotic

Uma bukhoma, amasiko asebenzayo amabhaktheriya anenzuzo yengezwa ekudleni ngokukhethekile ukuze kuthuthukiswe impilo-hhayi nje ukuvundisa umkhiqizo (njengakwiyogathi) -abizwa ngokuthi ama-probiotics.

Manje ku: Iyogathi, iyogathi eqandisiwe, okusanhlamvu, ama-smoothie asebhodleleni, ushizi, izitsha zamandla, ushokoledi, kanye netiye

Abakwenzayo: Ama-Probiotic asiza ukunqanda izifo ezithinta umchamo futhi agcine uhlelo lwakho lokugaya lujabule, lusize ukunciphisa nokuvimbela ukuqunjelwa, uhudo kanye nokuqunjelwa. Ama-probiotics angase avimbele ukukhula kwe-E. coli emgudwini womchamo, ukunciphisa ingozi yokutheleleka. Olunye ucwaningo luphakamisa ukuthi ama-probiotic akhulisa amasosha omzimba, asize ukuvimbela imikhuhlane, umkhuhlane namanye amagciwane.

Ingabe kufanele ulume? Ochwepheshe bathi iningi labesifazane lingazuza ngokudla ama-probiotics njengendlela yokuvimbela. Uma unenkinga yesisu, lokho kuyisikhuthazo esikhulu nakakhulu sokuwadla. Yiba ne-servings eyodwa noma ezimbili ngosuku.

Ongakuthenga: Funa uhlobo lweyogathi oluqukethe amasiko angaphezu kwalokhu okudingekayo ngenqubo yokuvutshelwa - iLactobacillus (L.) bulgaricus neStreptococcus thermophilus. Labo ababike izinzuzo zokuphuza isisu kufaka phakathi iBifidus regularis (ekhethekile kuDannon Activia), L. reuteri (kuphela kuma-yogurt aseStonyfield Farm), kanye neL. Acidophilus (e-Yoplait neminye imikhiqizo yezwe eminingi). Ubuchwepheshe obusha busho ukuthi ama-probiotic angangezwa ngempumelelo emikhiqizweni eqinile eshalofini efana ne-cereal kanye ne-energy bar (i-Kashi Vive cereal ne-Attune bar ziyizibonelo ezimbili), okuyizinqumo ezinhle ikakhulukazi uma ungathandi i-yogurt. Kepha xwaya ngezimangalo zamasiko ku-yogurt efriziwe; ama-probiotic kungenzeka angasinda enqubeni yokuqandisa kahle kakhulu.

Ukudla okune-Green Tea Extracts

Zenziwe ngetiye eliluhlaza eline-decaffeinated, lezi zikhangiso ziqukethe ama-antioxidants anamandla abizwa ngama-catechins.

Manje ku: Amabha wokudla okunomsoco, iziphuzo ezibandayo, ushokoledi, amakhukhi ne-ayisikhilimu

Abakwenzayo: Lawa ma-antioxidants alwa nomdlavuza, isifo senhliziyo, unhlangothi, nezinye izinkinga zempilo ezimbi kakhulu. Abaphenyi baseJapan bathola ukuthi abesifazane ababephuza izinkomishi ezintathu kuya kwezine zetiye eliluhlaza ngosuku banciphisa amathuba abo okufa kunoma iyiphi imbangela yezokwelapha ngamaphesenti angama-20. Ezinye izifundo zokuqala ziphakamisa ukuthi itiye eliluhlaza likhulisa umzimba, kepha kudingeka olunye ucwaningo.

Ingabe kufanele ulume? Awukho umkhiqizo oqinisiwe ozokunika amakhathekhini amaningi kunenkomishi yetiye eliluhlaza (50 kuya ku-100 mg), futhi kuthatha okungaphezulu kakhulu kwalokho ukuvuna izinzuzo. Kepha uma imikhiqizo ebiyelweyo ithatha indawo yokudla okuncane kunokudla okunempilo okudla kakhulu, kufanele ukukubandakanya.

Yini ongayithenga: I-Tzu T-Bar (ama-75 kuya ku-100 mg wamakhathekini) namaLakes Berry Amarharnate Tea Cakes (ama-90 mg wamakhathekini) ezinye izindlela ezinempilo zokudla okulula okungenzeka ukuthi usuvele ukudlile.

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