Ukudla okunomsoco nokuphila okudlulayo kungenye yezimbangela ezinkulu zezifo zenhliziyo. Ngisho noma usuwedlule iminyaka engamashumi amabili, akukaze kube sekwephuzile ukuqala ukusiza inhliziyo yakho. Ukuqala - izincomo ezimbalwa eziyisisekelo ngenhlangano yokudla okunempilo.
1. Khipha amafutha anobungozi ne-cholesterol
Izinga eliphakeme le-cholesterol liholela ekuqongeni kwe-plaque ezindongeni ze-arteries futhi, ngaleyo ndlela, kubangela ukubonakala kwe-atherosclerosis. Kanti futhi ingozi ye-infarction ye-myocardial ne-stroke iyanda kakhulu. Ochwepheshe emkhakheni wezinzwa zenyama bathi indlela engcono kakhulu yokunciphisa ukudliwa kwamafutha anesisindo nokuthutha ukukhawulela ukusetshenziswa kwamafutha aqinile, njengebhotela ne-margarine. Kubalulekile ukugwema inyama enamafutha, njengengulube newundlu. Lokhu ukwenqaba nakho kungaba nomphumela omuhle ohlelweni lwezinhliziyo. Kunalokho, kungcono ukushintshela kwenkomo yenkukhu kanye nenkukhu.
Ukudla okunempilo kumele kuhlanganise ikakhulukazi ukudla okunamafutha aphansi - njengamazambane abhakabhaka one-saladi eluhlaza noma i-yogurt. Izithelo, njenge-grapefruit ne-orange, kufanele futhi kube ingxenye engapheli yemenyu.
Uma uvame ukuthenga ama-crackers nama-chips, khona-ke hlola njalo amalebula awo - eminingi yale mikhiqizo, ngisho nalawo amakwe ngokuthi "amafutha aphansi," angaqukatha ama-trans. Igama elithi "i-hydrogenation elithile" kufanele liqaphe. Kungcono ukungathengi imikhiqizo enjalo.
Akuwona wonke amafutha asithinta kabi uhlelo lwe-cardiovascular! Amafutha ase-Monounsaturated, afakwe emafutheni omnqumo nama-rapeseed, namafutha we-polyunsaturated - ngamantongomane nembewu kufanele abe semenyu. Eminyakeni yamuva, ucwaningo oluningi luye lwabonisa ukuthi amafutha angasetshenzisiwe anesandla ekunciphiseni i-cholesterol esiphelele kanye ne-triglycerides egazini.
Yimiphi amafutha okukhetha:
• Amafutha omnqumo
• Amafutha aphuziwe
• I-margarine, i-cholesterol encane
Yikuphi amafutha okumele agweme?
• Ibhotela
• Salo
• Wonke amafutha e-hydrogenated
• ibhotela le-cocoa
2. Khetha ne-sotschikov amaprotheni enomqondo ophansi we-fat
Inyama enomzimba, inkukhu nenhlanzi, imikhiqizo yobisi ephansi kakhulu kanye namaqanda abamhlophe kukhona emithombo engcono kakhulu yamaprotheni. Phakathi kwayo yonke imikhiqizo yokudla, ukunakwa okukhethekile kufanele kukhokhwe ukudoba. Akuyona nje umthombo omuhle wamaprotheni, kodwa futhi inhlanzi iqukethe i-omega-3 fatty acids, eyanciphisa ukuhlushwa kwe-triglycerides egazini. Enye imithombo ecebile yamafutha enempilo amafutha ashicilelwe, ama-almonds, soy, amafutha omnqumo.
Ubhontshisi - ubhontshisi, i-lentils, i-peas nayo iqukethe inani elikhulu lamaprotheni anamafutha aphansi kanye ne-cholesterol. Lokhu kwenza kube yinto engcono esikhundleni semikhiqizo yemvelaphi yezilwane.
Yiziphi amaprotheni okumele ukhethe:
• Ubisi olunamafutha aphansi
• Amaqanda abamhlophe
• Izinhlanzi zoMfula nolwandle
• Inkukhu ngaphandle kwesikhumba
• Izimpondo
• Imikhiqizo yeSoy kanye ne-soy
• inyama enomzimba
Yiziphi izinhlobo zamaprotheni okufanele zigwenywe:
• Ubisi oluphelele nezinye imikhiqizo yobisi
• Nge-imikhiqizo
• Izikhumba zamaqanda
• Amafutha aso
• I-bacon, ama-sausages, ama-hamburgers
• Izitsha okuthosiwe
3. Yidla imifino nezithelo
Imifino nezithelo ziwumthombo ongahlawulelwa wamavithamini namaminerali. Ngaphezu kwalokho, ziyi-calorie ephansi futhi zicebile ku-fiber yokudla. Iqukethe inani elikhulu lama-antioxidants - izinto ezivimbela izifo zenhliziyo.
Imiphi imifino nezithelo okumelwe ukhethe:
• Imifino kanye nezithelo ezibandayo
• Imifino ekheniwe ngaphandle noma ngosawoti omncane
• Izithelo noma amakha wezinhlamvu
Yiziphi izithelo nemifino okufanele kugwenywe:
• Amakhukhi
• Imifino noma imifino ethosiwe ekudleni
• Izithelo ze-syrups
• Izithelo ezivuthiwe ezinezithako zeshukela
4. okusanhlamvu okuwusizo okusanhlamvu
Ziwumthombo omuhle wamaprotheni nezinye izakhi ezidlala indima ebalulekile ekulawuleni ukucindezeleka kwegazi kanye nempilo yezinhliziyo. Izazi zokudla nazo zincoma ukusetshenziswa kwe-flaxseed - imbewu encane ebomvu equkethe inani elincane kakhulu le-fiber yokudla kanye ne-omega-3 fatty acids.
Yiziphi izinhlobo zokusanhlamvu okuzozikhetha:
• obanikeza isinkwa
• okusanhlamvu okuqukethwe okuphezulu kwefayibha
• Irayisi elibomvu, ibhali
Yimiphi imikhiqizo yezinhlamvu okufanele igwenywe:
• isinkwa esimhlophe nofulawa
• Ama-donuts
• Amanzi
• Amakhukhi
• Amakhekhe
• I-Popcorn
5. Nciphisa ukusawoti
Ukusetshenziswa kwesamba esikhulu sikasawoti kungaba nomthelela omubi emzimbeni wegazi - inombolo yengozi ye-1 yezifo zenhliziyo. Ngakho-ke, ukunciphisa ukusetshenziswa kokudla okusawoti - yilokho okudliwa impilo. Ochwepheshe batusa ukunciphisa umthamo wosawoti ku-2 g (1 isipuni) ngosuku (ngokujwayelekile, kufaka phakathi usawoti kufakwe emikhiqizo)
Yikuphi ukudla okunomuthi osawoti ophansi okukhethayo:
• Imifino nemifino yokudla yemifino
• Amakhemikhali anjengama-salsadi e-potassium
• Ukudla okusemathinini noma ukudla okulungisiwe ngokuqukethwe kosawoti ophansi
Yikuphi ukudla okumelwe kugwenywe ngenxa yezinga eliphezulu likasawoti kuwo:
• usawoti oqondile
• Ukudla okusemathinini
• I-ketchup neyotamatisi ijusi
• Soy sauce
6. Ungadli ngokweqile!
Kubalulekile hhayi kuphela ukudla kwakho okuhle, kodwa nokuthi ungakanani ukudla. Ukudla ngokweqile kuyoholela ekusetshenzisweni okukhudlwana kwama-kilojoule, i-cholesterol namafutha. Ngakho-ke, kufanele uzame ukungadli ngokweqile, futhi ulandele ukuthi ungakanani ukudla okudlayo kokuthola. Ukulinganisa inani elifanele lezinxenye yikhono elitholwa kancane kancane futhi lishintsha eminyakeni edlule.
7. Ukulwa nesilingo!
Ngezinye izikhathi injabulo yokuzijabulisa efana ne-waffles noma i-chips ivumelekile, kodwa ungayidluli! Okokuqala, ukudla kwenhliziyo kudinga ukuba udle impilo enempilo isikhathi esiningi. Ukulinganisela ekudleni nasekulinganiseni empilweni kuletha injabulo nezinzuzo zezempilo.