Ososayensi bekudala bathola ukuthi isisindo sabesifazane abangaphezu kwamamitha ayisishiyagalombili kuyindlela eqondile yesifo sikashukela, isifo sokuqina kwesifo somzimba, izifo zenhliziyo nezinye izinto ezingathandeki. Kwenzeka ngoba lokho okubizwa ngokuthi "okubi" kwe-cholesterol kufakwa esifundeni sezinkuni, okufanayo okwakhiwa ama-plaques ezitsheni (ngenkathi ivolumu yabesifazane besibonakaliso sokuqukethwe kwe-cholesterol "emihle" emzimbeni). Ngakho-ke, uma indawo yesinqe sakho ingaphelele, khona-ke kudingeka nje ufunde ukuthi ungayithwala kanjani isisindo okhalweni.
Izimiso eziyisisekelo zokudla
Izimiso eziyisisekelo zokudla kulabo abafuna ukuba nesisu esisodwa zilula. Kuyadingeka ukuthi ungabandakanyi ama-carbohydrates okusheshayo kanye namafutha "amabi" ekudleni, kodwa kufanele kube ne-fiber eningi neyomuthi ekudleni kwakho kwansuku zonke. Ngakho-ke, isikhathi sokudla, noma kangcono kuze kube phakade, uma ungafuni ukuqeda yonke imizamo yakho, kuzodingeka ulahle izinsalela, amaswidi, ama-muffin, i-pastas, amaswidi, utshwala, imikhiqizo ephelile, izithelo ezinomsoco, amaju wezimboni, ibhotela, imikhiqizo yobisi, amazambane. Futhi, yebo, isitha esikhulu sazo zonke izibalo - ukudla okusheshayo.
Isisekelo sokudla
Isisekelo sokudla kwakho kufanele kube manje: imifino engekho-starchy (engcono kakhulu njengesaladi enomzimba omncane wamafutha omnqumo kanye namanzi kalamula), amakhemikhali amancane angenayo i-sweet milk kanye nemikhiqizo yobisi omuncu, inyama enomzimba, inkukhu ngaphandle kwesikhumba ngesimo esibilisiwe, kodwa inhlanzi i-greasy. Emasontweni amabili okuqala ekudleni, kunconywa ukuthi unqabe ngisho nokudla, okusanhlamvu bese ulinganisa inani lezithelo.
Emasontweni amabili okuqala wokudla kwakho, umzimba wakho udinga ukuguquka kusuka ekubuseni "kokugcoba amafutha" kuze kube "umbuso wokushiswa kwamafutha". Uma ubona ukudla okunembile bese uxhuma umzimba, kungakapheli amasonto amabili ungalahlekelwa ngamakhilogremu amathathu kuya kwahlanu. Into eyinhloko akuyikuyidlula, ngoba umsebenzi wakho awuyikuba yindlala, kepha ukubeka okhalweni lwakho.
Ngemuva kokuthi ulahlekelwa yi-3-5 kilogram, ungafaka kancane kancane ekudleni kwesinkwa esivela ku-wholemeal, ama-fat-cheeses, ama-legumes, kodwa ngobuncane futhi uqhubeke uze ufinyelele isisindo esifanele nesayizi. Emva kwalokho, udinga nje ukugcina isibalo sakho esimweni esifanele kuwe.
Imikhiqizo esiza ukunciphisa isisindo okhalweni
Okunye ukudla kunomthelela ekutheni amafutha ashisa endaweni yesinkwa. Nasi uhlu lwabo.
- isinkwa sigaya umzimba nge-fibre, ama-vithamini B namaprotheni. Akusizi kuphela ukunciphisa isisindo, kepha futhi ukusimamisa i-cholesterol kanye nesimetabolism. Into eyinhloko - ungahileleki, usuku lwanele ukuba udle amagremu angama-50 esinkwa.
- amafutha yemifino - anikeze okuthandayo kumnqumo noma kummbila, aqukethe amafutha awusizo angafakwanga esiswini, kodwa ngokuphambene - kusiza ukunciphisa ama-fat deposits.
- inyama enamafutha abilisiwe, inkukhu ngaphandle kwesikhumba, imikhiqizo yobisi ehlotshisiwe - iyogcwala umzimba wakho ngamaprotheni futhi inikeze umuzwa wokuphefumula, ngaphandle kokulayisha ngokweqile isisu.
- izinhlanzi ezinamafutha - ungavumeli igama elithi "amafutha" lididanisa wena, liqukethe i-Omega-3 acids, okungekho okungenakulinganiswa nomzimba ovamile. Ngaphezu kwalokho, basiza isimiso sakho sezinzwa ukuze sibhekane nokucindezeleka, futhi empeleni kungenye yezimbangela zamafutha esiswini.
- Izithelo ze-citrus ziqukethe i-vitamin C eningi, ehlanza igazi, engavumeli ukuthi i-cholesterol ifakwe ezitokisini.
Ngaphezu kwalokho, zama ukuphuza amanzi amaningi, utshwala ekuseni ngesisu esingenalutho ingilazi yamanzi iyohlanza umzimba wakho futhi usize unciphise umuzwa wendlala, ngakho-ke, ukunciphisa ingozi yokudla ngokweqile.
Futhi-ke, ukuhlanza isisu kuyadingeka ngosizo lokuzikhandla okwenziwe ngokomzimba emisipha yomzimba eqondile, oblique, emshinini.