Izazinzulu zakudala zathola ukuba inqwelomkazi yabasetyhini ngaphezu kweesentimitha ezingamashumi asibhozo yindlela echanekileyo yesifo sikashukela, i-atherosclerosis, izifo zentliziyo nezinye izinto ezingathandekiyo. Kwenzeka ngenxa yokuba i-cholesterol ebizwa ngokuba yi "cholesterol" ifakwe kwisiginci sommandla, enye iyaqhubeka ifake iiplates kwiinqanawa (ngoxa i-volume pop kubafazi ibonakalisa umxholo we "cholesterol" elungileyo emzimbeni). Ngoko ke, ukuba indawo enqeni yakho ingagqibekanga, ngoko kufuneka nje ufunde indlela yokulahlekelwa isisindo ezinqeni.
Imigaqo eyisiseko yokutya
Imigaqo eyisiseko yokutya kulabo abafuna ukuba nesisu esicatyekileyo baselula. Kubalulekile ukuba ungabandakanyi ama-carbohydrate okukhawulezayo kunye namafutha "amabi" ekudleni, kodwa kufuneka kubekho ininzi yefiber kunye neyomanzi kwisondlo sakho sokutya. Ngako oko, ixesha lokutya, okanye bhetele ngonaphakade, ukuba awufuni ukukrazula yonke imizamo yakho, kuya kufuneka ulahle i-sausage, iipesele, i-muffins, i-pastas, iiskese, utywala, iimveliso ezigqityiweyo, izithelo eziqhambileyo, izandi zoshishino, ibhotela, iimveliso zobisi eziqhamo, iifatata. Kwaye, ke, utshaba oluphambili lwawo onke amanani - ukutya okukhawulezayo.
Isiseko sokutya
Isiseko sakho sokutya kufuneka sibe ngoku: imifuno engekho-starchy (efanelekileyo kwi-saladi enexabiso elincinci leoli kunye nejisi lemon), i-fat fat unsweetened milk and milk-milk products, inyama ephilileyo, inkukhu ngaphandle kwesikhumba kwindlela ebilisiwe, kodwa intlanzi i-greasy. Kwiiveki ezimbini zokuqala zokutya, kuyacetyiswa ukuba unqande ngisho nezolimo, izityalo kunye nokunciphisa isiqhamo seziqhamo.
Kwiiveki zokuqala zokutya kwakho, umzimba wakho udinga ukutshintshwa kwi-"fat-storage" regime kwi-"fat burning burn". Ukuba ubona ukutya okuchanekileyo kwaye uqhagamshelise ukunyameka komzimba, emva kweeveki ezimbini ungaphuma kwi-kilogram ezi-3 ukuya kwiihilogram. Into ephambili ayiyi kuyenza, ngokuba umsebenzi wakho awuyikuba yindlala, kodwa ukubeka inqeni yakho.
Emva kokuba ulahlekelwe iikhilogramu eziyi-3,5, unokuquka ngokukodwa ekutyeni kwesonka esivela kuyo yonke i-fat, i-fat-fat cheeses, i-legumes, kodwa ngexabiso elincinci kwaye uqhubeke uze ufikelele kwisisindo esifanelekileyo kunye nobukhulu bomlenze. Emva koko, kufuneka nje ugcine umfanekiso wakho kwindawo efanelekileyo kuwe.
Iimveliso ezikunceda ukunciphisa umzimba
Ezinye ukutya zigalelo ekutshiseni ioli kwiqanda lommandla. Nalu uluhlu lwabo.
- Isonka sigawula umzimba ngefiber, ii-vitamini kunye neprotheni. Ayinceda kuphela ukunciphisa ubunzima, kodwa kwakhona ukulungelelanisa i-cholesterol kunye ne-metabolism. Into ephambili - musa ukubandakanyeka, usuku lwanele ukutya amahlanu amagremu esonka.
- Iifutha zemifuno - zinika iinqununu kumnquma okanye ngqolowa, ziqulethe amafutha afanelekileyo angagcinwanga kwisisu, kodwa ngokuchaseneyo - uncedo lokunciphisa iipompo ezinamafutha.
- Imveliso enobuthi ephekiweyo, inkukhu ngaphandle kwesikhumba, iimveliso zobisi eziqingqiweyo - ziza kuzalisa umzimba wakho ngeprotheni kwaye zinike umvakalelo wokuzondla, ngaphandle kokugqithisa isisu.
- iintlanzi ezinamafutha - musa ukuvumela igama elithi "mafutha" lidibanise nawe, liqulethe i-Omega-3 acids, ezingenakulungeleka kwi-metabolism evamile. Ukongeza, bancedisa inkqubo yakho yeentlanzi ukujongana noxinzelelo, kwaye eneneni yeyona nto ibangela iziqhamo kwisisu.
- Iziqhamo ze-citrus ziqukethe ubuninzi be-vitamin C, ehlambulula igazi, engavumeli i-cholesterol ukuba ifakwe kwiinqanawa.
Ukongezelela, zama ukusela amanzi amaninzi, utywala kusasa ngesisu esingenalutho iiglasi zamanzi uya kuhlambulula umzimba wakho kwaye uncede unciphise umva wokulamba, ngoko ke, ukunciphisa umngcipheko wokutya ngokutya.
Kwaye, ke, ukucoceka isisu kuyimfuneko ngoncedo lweempawu ezizodwa kwiimpawu zesisu esiswini ngqo, kwi-press.