Ukutya okusemgangathweni kwimpilo yentliziyo

Utshintshe indlela yokutya okulukhuni kwaye idinga umzamo omkhulu. Kodwa ukuba ufuna ukuba intliziyo yakho isebenze ngaphandle kokuphazamiseka kwaye inempilo iminyaka emininzi, ngoko kukufanelekile ukuzama. Musa ukukhawuleza ukukhawuleza. Qala ngeentlobo ezincinci, ngoko kuphela ukutya okulungileyo kwintliziyo yakho kuya kusebenza kwaye kuya kukunceda.

Ukutya okungasondlo kunye nokuphila kwindlela yokuphila kungenye yezizathu ezibangela izifo zentliziyo. Nangona uphumelele kwiminyaka engamashumi amabini, akukaze kwenzeke kakhulu ukuqala ukunceda intliziyo yakho. Ukuqala - iziphakamiso ezimbalwa ezisisiseko kwintlangano yokutya okunempilo.

1. Kucima amafutha anobungozi kunye ne-cholesterol

Umgangatho ophezulu we-cholesterol ukhokelela ekuqokeleleni kweplate kwiindonga zeemitha ze-arteries, ngoko ke, kubangela ukubonakala kwe-atherosclerosis. Kwakhona umngcipheko we-myocardial infarction kunye ne-stroke yanda kakhulu. Iingcali kwi-cardiology zithi indlela eyona ndlela yokunciphisa ukutyiwa kwamafutha kunye neetransti kukunciphisa ukusetyenziswa kwamathambo aqinile, njengebhotela kunye neargarini. Kufuneka ukuba ugweme inyama enamafutha, njengengulube nemvana. Ukwenqaba kwakhona kunokuba nomphumo onenzuzo kwindlela ye-cardiovascular system. Kunoko, kungcono ukutshintshela kwenkomo yenkuku kunye nenkukhu.

Ukutya okunempilo kufanele kubandakanye ukutya okuphantsi kwamafutha-afana namazambane aphekiweyo kunye nesaladi eluhlaza okanye i-yogurt. Iziqhamo, ezifana ne-grapefruit kunye ne-orange, kufuneka kwakhona zibe yinxalenye engapheliyo kwimenyu.

Ukuba udla ukuthenga ama-crackers kunye ne-chips, qho uhlolisise iilebula zabo - ezininzi zeemveliso, kunye nezo ziphawulwe ngokuthi "eziphantsi kweenqatha," zinokuthi ziqulethe amafutha atshintshe. Igama elithi "i-hydrogenation elincinane" kufuneka lilumke. Kungcono ukuba ungathengi iimveliso ezinjalo.

Azikho zonke iifayili ezichaphazela kakubi inkqubo ye-cardiovascular system! Amafutha aseMonounsaturated, equle kwioli kunye neoli ephuziweyo, kunye namafutha e-polyunsaturated-in nut and seeds should be in the menu. Kwiminyaka yakutshanje, uphando oluninzi luye lwabonisa ukuba amafutha angatyiweyo ayinxalenye yokunciphisa i-cholesterol epheleleyo kunye ne-triglycerides egazini.

Ziziphi iimveliso zokukhetha:
• Ioli yeoli
• Ioli ephuziweyo
• Igargarine, i-cholesterol ephantsi

Ziziphi iifati zokuphepha?
• Ibhotela
• Salo
• Zonke ii-oyileji ze-hydrogenated
• Ibhotela yeCocoa

2. Khetha kunye ne-sotschikov protein kunye nomxholo we-fat fat

Inyama enomzimba, inkukhu kunye nentlanzi, iimveliso zobisi ezincinci kunye namaqanda abamhlophe bezinye zezona zinto zingcono kwiiprotheni. Phakathi kwazo zonke iimveliso zokutya, ingqalelo ekhethekileyo kufuneka ihlawulwe ukuloba. Akusiyo kuphela umthombo ontle weprotheni, kodwa kunye neentlanzi ziqukethe i-omega-3 fatty acids, ezenza ukunciphisa i-triglycerides egazini. Ezinye iimithombo ezicebileyo zeempepha eziphilileyo zi-oyile ipilkisi, ii-almond, i-soy, ioli yeoli.

Iibhontshisi - iimbotyi, iilentile, iiferethi nazo ziqulethe ixabiso elikhulu leprotheni elinamafutha aphantsi kunye ne-cholesterol. Oku kwenza ukuba kubekho indawo efanelekileyo kwimveliso yemvelaphi yezilwanyana.

Ziziphi iiprotheni zokukhetha:
• Ubisi obuncinci obushushu
• Amaqanda abamhlophe
• Inxweme yomlambo nolwandle
• Inkukhu ngaphandle kwesikhumba
• Iipulse
• I-Soy kunye nemveliso ye-soy
• Ukudla inyama

Ziziphi iiprotheni ezifanele ziphetshwe:
• Ubisi bonke kunye nezinye iimveliso zobisi
• Imveliso
• Iimbumba zamaqanda
• I-sausages ezinamafutha
• I-bacon, i-sausages, i-hamburgers
• Izitya ezidibeneyo

3. Yidla imifuno kunye neziqhamo

Imifuno kunye neziqhamo zingumthombo ongenakuguqulwa kwamavithamini namaminerali. Ukongezelela, ziphantsi kweekhalori kwaye zizityebi kwi-fiber. Ziqukethe inani elikhulu le-antioxidants - izinto ezikhusela izifo zentliziyo.

Yiyiphi imifuno kunye neziqhamo ukukhetha:
• Imifuno etshabileyo kunye nezithelo eziqhotyoshelweyo
• Imifuno enomhlaza ngaphandle okanye ityuwa encinane
• Iziqhamo ezinomhlaza okanye ijezi

Ziziphi iziqhamo nemifuno kufuneka ziphetshwe:
• Iikononutshi
• Imifuno etyongweyo okanye imifuno yokutya
• Iziqhamo zezilwanyana
• Iziqhamo ezifuthiweyo ezinezongezelo zeshukela

4. Iingqolowa ezifanelekileyo eziziinkozo

Ziyimithombo enhle yeprotheni kunye nezinye izondlo ezidlala indima ebalulekileyo ekulawuleni uxinzelelo lwegazi kunye nempilo yeentliziyo. Izondlo zicebisa nokusetyenziswa kweflekisi - imbewu encinci ebomvu equlethe inani elincinci lokutya kunye ne-omega-3 fatty acids.

Ziziphi iintlobo zokutya okunokukhetha:
• Isonka esisisisiseko
• Ukutya okunomxholo ophezulu
• Irayisi ebomvu, ibhali

Luhlobo luni lwemveliso yeengqolowa kufuneka lukhunjulwe:
• Izonka ezimhlophe kunye nomgubo
• AmaDonuts
• Abafundi
• Ikhukhi
• Iigwele
• I-Popcorn

5. Ukunciphisa ityuwa

Ukusetyenziswa kwemali enkulu yeryuwa kunokuba nefuthe elibi kwixinzelelo legazi - inombolo yengozi ye-1 yezifo ze-cardiovascular disease. Ngaloo ndlela, ukunciphisa ukusetyenziswa kokutya okunesonka - oko kukutya kokutya. Iingcali zincoma ukunciphisa umthamo weetyuwa ukuya kwi-2 g (1 ithispoon) ngosuku (ngokubanzi, kubandakanywa netyuwa ehlanganiswe kwimveliso)

Yikuphi ukutya okunomxholo onetyuwa ophantsi khetha:
• Izityalo kunye neengqolowa zemifuno
• Amatye afana nesamasidi
• Ukutya okusemathinini okanye ukutya okulungiselelwe ngomxholo we-sodium

Yikuphi ukutya okumele kugwenywe ngenxa yezinga eliphezulu ityuwa kuwo:
• Ngetyuwa ngokuthe ngqo
• Ukutya okusemathinini
• I-Ketchup nejusi yetayisi
• Khupha umsila

6. Musa ukutywala!

Kubalulekile kungekuphela kokutya kwakho okulungileyo, kodwa nokuba ungakanani ukutya. Ukutya ngokunyanisekileyo kuya kubangela ukusetyenziswa kweekhalori, i-cholesterol kunye neoli. Ngoko ke, kufuneka uzame ukungadli ngokutya, kwaye ugcine ingqalelo yokutya okungakanani ekudleni. Ukulinganisa inani elifanelekileyo leenxalenye yikhono elithengwa ngokuthe ngcembe kwaye litshintshile kwiminyaka.

7. Ukulwa nesilingo!

Ngamanye amaxesha ukuzonwabisa okungaqhelekanga njengama-waffles okanye ama-chips avunyelwe, kodwa ungagqithisi! Okokuqala, ukutya kwintliziyo kudinga ukutya okunempilo ixesha elide. Ukulinganisela ekudleni kunye nokulinganisela ebomini kubangela uvuyo kunye neenzuzo zempilo.