Ukuqala kuphi ukupheka nokudla okuphansi kwamafutha
Sifuna ukudla ukudla okunamafutha aphansi, ngakho-ke sithinta kanjani ngokushintsha izindlela zethu ezimbi ngokudla? Akukhona mayelana nokudla kwamafayili nokukhipha amaqembu wonke okudla, okuqinisekile. Ukusika amafutha akusho ukungafaki. Amanye amafutha ayadingekile ekudleni kwethu. Kodwa ukudla ukudla okunempilo akugcini ngokunciphisa ukudla kwethu kwamafutha. Kuthiwani ngalawo ma-carbs amahle esiwazwile ngawo? Kulungile - lokhu kuyiqiniso - indaba eyinkimbinkimbi.
I-sugars ehlanziwe yi-carbohydrate engekho-kodwa kodwa eyinkimbinkimbi, njengalezo ezitholakala kuma-pastas okusanhlamvu, irayisi nezinkwa, ziyingxenye ebalulekile yokudla okunomsoco ophansi.
Umthombo omuhle wokuthi ungayidla kanjani ukudla okunempilo, okunamafutha aphansi yi-American Heart Association, enikeza lezi ziqondiso ezijwayelekile:
- Ama-kilojoule aphelele kufanele alungiswe ukuze afinyelele futhi agcine isisindo esinempilo.
- Khetha amafutha namafutha aqukethe ama-gramu angu-2 noma amanoni angaphansi okugcotshiwe. Lezi zihlanganisa ama-margarine amachiza nama-tub, i-canola, i-corn, i-safflower, ubhontshisi we-soy namafutha omnqumo.
- Ukudla okunamafutha okugcwele kufanele kube ngaphansi kwamaphesenti angu-7 ama-kilojoule ayizinkulungwane. Umkhawulo weKomidi Wezinkombandlela Zokudla okuphakanyisiwe ungaphezulu kwamaphesenti angu-10.
- I-Trans Fat ekudleni kufanele ibe ngaphansi kwamaphesenti angu-1 wekhalori yansuku zonke.
- Ukudla okuphelele kwamafutha kufanele kulungiswe kwizidingo zekhalori, futhi kufanele kube ngamaphesenti angama-30 e-calories noma ngaphansi, ikakhulukazi uma ukhuluphele kakhulu.
- Ukudla kwe- cholesterol kufanele kube ngaphansi kuka-300 mg ngosuku. Ikomidi Lezinkombandlela Zikahulumeni 2015 lincoma ukunciphisa umkhawulo ongaphezulu, kubona ukuthi ukufundwa kocwaningo akuxhumani nokudla kwe-cholesterol yokudla ngezinga legazi le-cholesterol .
- Ukudla kwe- sodium kufanele kube ngaphansi kwama-2,300 mg ngosuku, okuyi-one isipuni sikasawoti.
- Thenga kuphela ukusikeka okunamandla kwenyama, ukunqamulela noma yikuphi ukukhanya okubonakalayo ngaphambi kokupheka. Futhi, ngaphambi kokukhuka izinkukhu, susa isikhumba.
- Engeza okungenani izimboni ezimbili zezinhlanzi ekudleni kwakho ngesonto ngalinye. Ucwaningo lwamuva lubonisa ukuthi ukudla izinhlanzi ezinamafutha ane-omega-3 fatty acids kusiza ukunciphisa ingozi yesifo senhliziyo. Qaphela ukuthi ezinye izinhlobo zezinhlanzi, njenge shark, swordfish, kanye ne-tilefish, zingase zibe namazinga aphezulu e-mercury, ama-PCB (ama-biphenyls anezinhlayiyana) kanye nezinye izidakamizwa ezingokwemvelo. Abesifazane abakhulelwe, abahlela ukukhulelwa noma abahlengikazi - kanye nezingane ezincane - kufanele bagweme ukudla izinhlanzi ezingase zingcolile.
- Yidla okungenani isidlo esisodwa esingenakusihlwa ngesonto, mhlawumbe ngaphezulu.
- Jabulela i-pasta yonke, okusanhlamvu, isinkwa, kanye nosawoti. Lawa angaphansi kwamafutha agcwele futhi aphezulu e-fibre nezinye izakhi.
- Bhaka, udoti, ubisiwe, ubilise noma ukudla okune-broil esikhundleni sokufisa.
- Sebenzisa amaqanda amabili amaqanda ngeqanda elilodwa elilodwa ekuphekeni okuhle okuphekwe. Imihlahlandlela entsha yokudla, ekuphakamiseni ukuphakamisa umkhawulo we-cholesterol yokudla ngokuphelele, kusho ukuthi ungajabulela amaqanda onke uma uthanda.
- Ukudla ubisi obunamaphesenti angu-1 (noma amahhala), ama-fat-fat-cheeses nama-yogurt aphansi kanye nama-yogurt okungafani nawo.
- Esikhundleni sokusebenzisa ibhotela le-artery-clogging kanye nama-sauces acebile, engeza ukunambitheka emifinini ngamakhambi kanye nezikhathi zokuphumula.
- Jabulela izithelo nama cookies aphansi-fat namaqebelengwane esikhundleni sama-dessert aphezulu kakhulu. Kodwa banciphise ukudla kwakho ushukela.
- Qaphela ama-frostings nama-sauces, ngoba zivame ukuvela emithonjeni yamafutha.
Nazi izinto ezimbalwa ongayenza ukuze uqalise ngokuphila okuphansi kwamafutha:
- Vula i-pantry yakho yazo zonke lezo zokudla okunezinhlayiya eziphezulu eziholela ekulahlekeleni (okufanayo kuya kwesifrijini sakho).
- Funda ukufunda amalebula futhi ubheke amagama angukhiye afana ne "hydrogenated" noma "kancane hydrogenated," okubhekisela emafutheni e-trans . Qaphela indlela ushukela ophezulu, ngezindlela zawo ezihlukahlukene, ovela ohlwini lwezithako (okuphakeme kakhulu kubi). Qaphela ukukhonza usayizi nenombolo ye-servings ngayinye isitsha (eziningi zethu zikhohliswa ekucabangeni ukuthi ziyafana futhi azifani - azikho).
- Thenga ngokuhle: hlela ukudla kwakho, wenze uhlu lokudla - bese unamathela kuso!
- Gcwalisa isitsha sakho sezithelo, bese udla okuthile kuso ngaphambi kokudla noma emva kokudla.
- Phuza amanzi futhi uwanele - okungenani izibuko eziyi-8-ounce ngolo suku.
- Thola ukuhamba! Joyina isigaba sokuzivocavoca, hamba ukubhukuda, noma nje uthathe ukuhamba okuhamba nsuku zonke nenja yakho noma umngane.
Namanje ufuna i-bagels noma ushokoledi? Yenza kube i-bagel egcwele-ukolweni noma oat-bran. Futhi uma ushokoledi yinto yakho, qiniseka, ujabulele ucezu lwesibhakabhaka omnyama ngezikhathi ezithile - ucwaningo lubonisa ukuthi lunezinzuzo ezithile zezempilo. Kuhle ukuzitholela; vele uzame futhi ulungise ukudla kwakho kokunye ukudla ngokufanele. Ekupheleni kosuku, uma ushisa amakholori amaningi kunokudla, uzothola isisindo (uma ngabe umgomo wakho). Futhi uma unciphisa ukudla kwakho kwe-artery-ukuvala amafutha agcwele, unganciphisa ingozi yesifo senhliziyo nokushaya isisu.
Okusho ukuthi uwina yonke indawo.