Izifo zentliziyo kunye neenkqubo ezijikelezayo zikhokelela ekubeni zikhokelela ekufeni. Ukugula kakhulu kunzima ukuphilisa, kodwa kunokwenzeka ukunciphisa imeko kungekhona nje yokwelapha. Ukuze ungalokothi ulayishe intliziyo esele ibuthathaka kwaye ibuthathaka, kuyimfuneko ukuba idle kakuhle kwaye ichane ngokufanelekileyo kwidlo ekhethekileyo.
Ngaphambi kokuba uqale ukuthetha ngendlela yokutya ngesifo senhliziyo, kufuneka ufumane ukuba yeyiphi ukutya okuphikisanayo. Ezi zinto zilandelayo ziingozi kakhulu: i-lard, i-margarine, isundu, ikhonkco, i-cream kunye ne-koprovoy, i-porc fat fat (inyibilikisiwe), ukhilimu omuncu kunye nenyama kunye nobisi obupheleleyo. Ukuba sithetha malunga namafutha, oko kukutya okusemandleni kunayo ioli yeoli. Ininzi yemifuno yemvelaphi yemifuno, kunye neentlanzi eziqulethwe kwi-mackerel, i-sardine, i-herring kunye nezinye iintlanzi, ukunciphisa i-cholesterol ephezulu, uxinzelelo kunye nomngcipheko wokwakhiwa kwe-thrombus. Oku kubangelwe kumxholo we-acety chain long-acids. Ezi zi-acid zihlobo lwe-thromboxanes, i-leukotrienes ye-prostaglandines, ezizinto eziphilayo ezisebenzayo. Baye bafumana iimpawu zokuzikhusela nokuzikhusela. Ngokwezibalo, ukusetyenziswa kweentlanzi ezinamanqatha okanye intlanzi yeentlanzi imihla ngemihla kunciphisa ukufa kwabantu besifo se-cardiovascular people kubantu abaye bafikelela kwiminyaka engama-40%. Amafutha atyalayo anciphisa izinga le-cholesterol ngenxa ye-phospholipids, i-squalene, i-phytosterol kunye ne-phytostanol equlethwe kuyo. Kwioli ecocekileyo, izinga lezondlo liyancitshiswa. Sekude kwaziwa ukuba i-cholesterol ingumbulali omnye. I-cholesterol "engalungile" ibangela ukwakheka kwee-atherosclerotic plaques, kwaye le ndlela yindlela ngqo kwi-heart attack or stroke. Umntwana oneminyaka elishumi ubudala sele ekwazi ukubona iindawo zemikhumbi echaphazelekayo yi-atherosclerosis. Bambalwa abantu bayazi ukuba i-cholesterol, idliwe ngokungenamkhawulo, ingabi mfuneko kwixesha elide, ngoko ijikeleza ngokukhululeka kwigazi ngeendlela ze-lipoprotein. Kodwa ngolunye usuku amaqhekeza aqokelele aqala ukuthatha inxaxheba ekuphuhlisweni kwe-atherosclerosis. Ukuphucula i-lipid metabolism, kuyimfuneko ukutya ukutya okunokutya okunokutya okuvelisa iiprotheyini, i-fiber, kunye nemigqabi. Uxhamle ngokukodwa aluyikuguqulwa kwesoya. Imveliso yezityalo zemvelo iyona mthombo oyintloko wee-carbohydrates eziwusizo. Ngokungafani ne-confectionery kunye noshukela, izityalo ziqulethe i-polysaccharides, eziyimfuneko kumzimba. Imifuno kunye neziqhamo, ukusetyenziswa kwegriki yengqolowa kunelisa ngokupheleleyo isidingo sefayibha yokutya.
Ukugula kwentliziyo, njengomoya, kufuna i-potassium, kuba isiseko sendlela omele uyenze ngayo kunye nesifo senhliziyo. I-Potassium ifumaneka kuzo zonke iifuno ezinamagqabi, ukhukhamba, i-zucchini, i-suede, iifatate ezibhakiweyo kunye nama-apricot omisiwe. Ngokufanelekileyo luncedo kunye ne-iodine kunye ne-chromium. Iodine kunye ne-chromium zithintela ukubunjwa kwamatye kwiinqanawa. Izona zityebi kakhulu kwiimodeli zizo zonke iimveliso zaselwandle: intlanzi, i-shrimp, i-seaweed ezidliwayo. Iodine ifunyenwe kwi-persimmons, i-aronia kunye nezinye izityalo. Umthombo we-chromium yimvubelo (iibheki), inyama, i-pearl ibhali, ingqolowa, i-legumes, rye kunye nengqolowa. Uncedo kakhulu kunye namavithamini B no-A. Zifumaneka kuzo zonke izityalo, isibindi, i-anyanisi eluhlaza, i-bell pepper kunye neminye imikhiqizo.
Ukuze kunciphise umxholo wekhalori wokutya kunye nomxholo weoli kuwo, kufuneka ulungiselele ukutya ngokufanelekileyo. I-teknoloji yokulungiselela ngokufanelekileyo ibilisa phantsi kwinto yokuba inyama kunye neentlanzi iimveliso kufuneka zibiliswe ngaphambili ukuze zisuse izicatshulwa, ize zitshiswe okanye zitshiswe. Ngale ndlela yokupheka, ama-40% weenqatha ezivela kwenyama kunye nama-50% eenhlanzi ezivela kwiintlanzi zishiya umhluzi.
Ukutya №10
Ekudleni kwezigulane ezinezifo zengqondo, kugxininisa ngokukhawuleza ukungenisa ityuwa yetyule (kuze kube ngu-3-7 grams), kwaye ngexesha lokuxhatshazwa kwalo lukhutshwa ngaphandle. Umngcipheko usebenza nakweiyi, ikhofi (ngokubanzi, utywala ukuya kwi-1 litre),
ushukela kunye nemveliso equkethe. I-salty, imikhiqizo ebukhali kunye nokubhema ayifakiwe ngokupheleleyo. Awunakudla i-ayisikrimu, inyama enamafutha kunye nemveliso nge-product
Iimveliso ezinconywayo: i-khoboka elibilisiweyo kunye nesinyama esinyamekileyo, kungekho ngaphezu kwezihlandlo ezi-2 ngeveki ezinqambileyo, i-sausage, i-ham, imveliso ye-lactic, ushizi ophantsi kunye ne-cottage shizi, isobho semifuno, isobho kunye nenyama kwi-"yesibini" umhluzi (kungekho ngaphezu kwezihlandlo ezi-2) iveki, isonka (200 amagremu ngosuku), iivigrettes, i-salads eziqhamo kunye nemifuno.
Kubalulekile ukutya isaladi (amaxesha ama-2-3 ngeveki) kwi-apple edibeneyo, iparsley, i-mandarin kunye ne-peel (ngaphandle kwemigodi), enye ipoyion yejisi lemon kunye nomlinganiselo ofanayo nobusi bendalo.
Ukutya №10а.
Kunconywe izifo zentliziyo ngokungasetyenziselwa ukujikeleza.
Phantse zonke iimveliso ezifanayo zivunyelwe njengetafile yonyango uNombolo 10 kunye nemimiselo emincinci. Nciphisa intlanzi (ukuya kuma-50g ngosuku), inyama. Imifuno inconywa kuphela kwifom ephekiweyo neyikiweyo. Iintyatyambo zinokuthi zimanzi, kodwa kuphela kwifom yegrubby. Isonka sesonka esingavumelekanga, kunye netyuwa yetshe (150 amagremu ngosuku) Cwangcisa ityuwa ku-2 grams, okanye ungabandakanywa ngokupheleleyo. Zonke ukutya zilungiselelwe ngaphandle kwetyuwa. Umbane ulinganiselwa kuma-600ml. Ukutya kuba yiqhekeza. Ushukela ngosuku aluvumelekanga ngaphezu kwama-40 amagremu, ibhotela ingabi ngaphezu kwama-10 amagremu.
Isondlo se-heart disease coronary.
I-IHD yilonda le-myocardial, elibangelwa ukungasebenzi kwemisebenzi ye-coronary circulation. Ukuhluleka kwe-circulatory kwenzeka ngenxa yokungenelanga oksijini ekunikezeni i-myocardium. Ukutya okunomsoco kunempembelelo ebalulekileyo kwimeko kunye nokuqhubeka kwesifo. Ukusebenzisa amafutha emvelaphi yezilwanyana kunye ne-carbohydrate elula ngohlobo lwe-ushukela kunye ne-confectionery, utywala kunye nokutshaya yinto ebalulekileyo ekuqaleni nasekuphuhlisweni kwesi sifo.
Izigulana zifuna ukutya okunokulinganisela. Isithintelo esilinganiselweyo sokutya kunye nokutya okunomxholo ophezulu weemfuyo zezilwanyana, ityuwa yetyuwa kunye ne-cholesterol icetyiswa. Ukutya kufuneka kube ne-vitaminised, ingakumbi i-ascorbic acid. Ekudleni kuyimfuneko ukukhuphela izitya ezinotye kwizinto ezinomthamo, oko kukuthi, iintlanzi ezityebi kunye neenyama kunye neesobho ezivela kubo. Inyama neentlanzi zidliwa ngokubiliswa, kutyiswa okanye kuphekwe. Usuku kufuneka ungadli ngaphezu kwe-100g. iiprotheni, ezingaphezu kwama-350g. i-carbohydrates kwaye ingabi ngaphezu kwama-90g. amafutha, kunye ne-30 g yazo kufuneka ityala. Ungabandakanyi i-carbohydrates elula (iswekile, ujoni, umjelo, i-candy, i-baking). Ukwandisa ukusetyenziswa kwee-carbohydrate eziyinkimbinkimbi, eziqulethwe kwiziqhamo, imifuno, okusanhlamvu. Kubalulekile ukuncika kwizilwanyana zaselwandle kunye nemifuno eluhlaza, njengoko ezi zinto zizityebi kwi-potassium kunye ne-iodine. Yidla ama-4-5 amaxesha ngosuku, unciphise ityuwa ukuya kuma-8 amagremu ngosuku. Izitya ziyakulungiswa ngokubiliswa, ukubhaka okanye ukunyuka. Ukutya isidlo akufanele kube luninzi kwaye kungekudala emva kweeyure ezingama-3 ngaphambi kokulala.