Ukunciphisa imeko kunye nesigxina kuya kunceda ukutya okunempilo. Isondlo esifanelekileyo ngexesha lokuphela kwesigxina asithinteli kuphela umbala kunye nokubonakala, kodwa kunye nempilo kunye nokukhuselwa kwezifo ezahlukahlukeneyo ezibonakalayo kwiminyaka.
Ngethuba lexeshana, ukuxubusha kwe-hormone yesondo kuyayeka. Izinto zokwakha za ma hormone yi-cholesterol. Ngenxa yoko, ukhetho lwemveliso equkethe amafutha lufanelekileyo.
Kwaye ke kubalulekile ukuba ungabanjwa kwiintengiso zentengiso, kuba i-fat fat ishicilelo ezininzi. I-acid acids, ukungena emzimbeni, ukwandisa izinga le-triglycerides kunye ne-cholesterol egazini.
Uncedo lunokusetyenziswa kwemveliso engenayo i-cholesterol. Nangona kunjalo, zinokuthi ziqulethe amafutha azalisiweyo, okuthi, ngokulandelelana, adibanise i-cholesterol efanayo emzimbeni. Ngoko kubaluleke kakhulu ukubheka ukubunjwa kwento oyidlayo. Olu luncedo aluyi kuba yingozi.
Inkomfa ivumela ukuba sifunde ngokujulile imiba yesondlo esifanelekileyo. Ngoko ke imiphi imigaqo efunekayo ukuba sinamathele ukuze sivale? Hayi, ubuncinane ukuphucula imeko yakho?
Makhe sibone amatsha, kwaye ngexesha elifanayo, silungele iindlela zokupheka - ngaphandle kweoli kunye neoli - kwi-oven, isibini okanye kwi-microwave. Ukutya akusebenzi nje kuphela, kodwa kukhusela nokuxinzeleleka komfutho wegazi, i-atherosclerosis kunye nokufumana ubunzima.
Kwakhona kuyimfuneko ukunciphisa ukusetyenziswa kwamanqatha. Nika okukhethiweyo kwintaka, kodwa, ngokukhawuleza ngaphambi kokupheka, susa isikhumba kuyo.
Kwisixa esincinane kwitheyibhile yakho sinokuba nemveliso yenyama elungiselelwe. Kodwa nje ngohlobo oluhle. Le saji, i-sausages, i-sausages kunye nebhekoni. Qaphela ulwaphulo.
Ekubeni izikhupha ziqukethe i-cholesterol eninzi-ukunciphisa ukusetyenziswa kwamaqanda kwesinye ngeveki.
Ufuna i-calcium. Phuza ubisi lwe-skim. Ukukhetha ushizi, ukhethe okukhethiweyo kwiintlobo, obutyebi kakhulu kwi-calcium kunye neprotheni.
Kodwa yintoni ongayidla ngokungenamkhawulo, ngoko intlanzi kunye nevenkile zaselwandle. Basazisa ngokutya ngokuthe ngcembe.
Ungalilahli ngokupheleleyo kwiiyolimo, ufulawa kunye ne-pasta. Ziqulethe i-carbohydrate yakho imfuno yomzimba. Faka into ebomini yokutya - ziyimveliso ebalulekileyo equkethe iivithamini ze-B. Ziyakunceda kwakhona ukulungelelanisa umsebenzi wamathumbu nokukhusela ukutyunjwa, ngokunciphisa imeko yakho jikelele. Yongeza i-bran kwiitya ezahlukileyo, umzekelo, kwi-cutlets, kwi-porridge okanye kwisobho - inambitheko yesitya ayiyi kutshintsha, kodwa iya kuba yinto enobuninzi kwaye iyanceda ngakumbi. Omnye umthombo wamafutha angenayo i-insaturated, kunye neprotheni, i-calcium kunye nezinto ezilandelelanayo ziintambo. Oku kudla okungekho kuphela kuya kuzuza, kodwa kuya kuvuyisa.
Ngethuba lokusuka kwesikhashana, isifo singadluka okanye sikhule. Umzekelo, xa uxinzelelo lwexinzelelo lokutya lucebisa ukuba lukhuphe ngaphandle kweetyuwa. Kodwa ngexesha elifanayo, unokufumanisa i-seasonings ehlukeneyo kunye neziqholo, kwaye ngoko uncede kwaye uququzelele umsebenzi womzimba.
Ukongeza kwisondlo esifanelekileyo, kufuneka uhlale unamehlo ngokutya okwaneleyo kwezinto kunye namavithamini. Ngobuninzi bezinto, zifumaneka kwiindawo eziqhotyoshelweyo, amajikijolo abomvu, iisandi kunye nemifuno.
Abo bangenakudla ngokufanelekileyo ngenxa yezizathu ezingaphaya kolawulo lwabo kufuneka bathathe i-multivitamines kunye ne-micronutrients. Qaphela ngokucophelela ukulungiselela amavithamini kwilungu apho kukho imifuno. Emva koko, ezinye, phantsi kweemeko ezithile, zinokuphikiswa kwimeko yakho.
Musa ukulibala ngokuhlola rhoqo! Ngethuba lokumelana nokuziyeka, kukho ithuba lokuphuhlisa zonke iintlobo zezifo. Uyakwazi ukuhlela indlela yokuphila kunye nokutya ukuze eli xesha lisebenze kwaye lizele