15 Ukutya okunempilo ekufuneka ubenakho ekhitshini lakho ngalo lonke ixesha

Umxholo

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Uyifumana ngoku: Iziqhamo kunye nemifuno zilungile, iitshiphusi zetapile kunye ne-Oreos zimbi. Hayi ncam inzululwazi rocket. Kodwa ngaba ugcina ifriji yakho kunye nepryry nge kunene ukutya okusempilweni njengakwii, ezo zikunika isondlo esifanelekileyo kwimbabala yakho (kunye nendawo yeshelufu)? Naku ukutya oza kukubeka kuluhlu lwakho lokutya-kwaye ugcine apho-ukutya okunempilo.

1. iyogathi

Gcina iibhaktheriya zakho "ezilungileyo" zokugaya kwizinga elinempilo kunye neyoghurts equkethe iinkcubeko eziphilayo, ezisebenzayo. Isilumkiso: Ezinye iindidi zigcwele iswekile, ngoko ke ncamathela kwitafile okanye ujonge iilebheli ngaphambi kokuba uyiphose kwinqwelo yakho yokutya. Iyogathi yenye yeendlela ezininzi zokutya eziphezulu enkosi kwinto yokuba yomibini izaliswe kwaye ilayishwe nge-calcium, i-potassium kunye ne-vitamin B.

2. Isalmon yasendle

Ngokungafaniyo nezinye iintlobo zeentlanzi, uphando lubonise ukuba amanqanaba e-mercury aphantsi kakhulu kwi-salmon. Ezi ziindaba ezimnandi, kuthathelwa ingqalelo intlanzi ibonelela ngesondlo esifanelekileyo kunye neprotheyini yeekhalori ezimbalwa. Kwakhona iqulethe i-omega-3's, enceda ukugcina impilo yentliziyo. Kutheni usiya endle? I-salmon ephakanyiswe kwifama inokuba sesichengeni sokufumana izifo kwaye inokuba ichanekile okanye inyangwe ngamayeza okubulala iintsholongwane.

3. Amaqanda abaMhlophe

Ngaphandle kwezikhupha, amaqanda aneekhalori ezingama-70 ukuya kuma-80 nganye-kodwa iziko elityheli liphezulu kwi-cholesterol. Thenga amaqanda amatsha kwaye emva koko ukhuphe i-yolks ukuze unyuse ngokukhawuleza iprotheni kwisidlo sakho sakusasa. Zixube kunye nemifuno emitsha ukongeza incasa.

4. Uhlaza oluhlaza

Imifuno enempilo efana ne-broccoli, ikhaphetshu kunye ne-kale inesondlo esifanelekileyo kwaye ilayishwe imichiza yesityalo enokunceda ukunciphisa umngcipheko wakho womhlaza. Iivithamini eziphantsi? Yongeza isipinatshi kwisaladi yakho. Njengayo eminye imifuno emnyama, enamagqabi, ilayishwe nge-iron kunye nevithamin K, eyokugqibela inokuthintela i-osteoporosis, isifo seswekile kunye nesifo samathambo.

5. Iiblueberries

Akukho ndlela yokuthetha ngokutya okuphezulu kokutya ngaphandle kokukhankanya iiblueberries, ezinee-antioxidants kwaye ziphindwe kabini njenge-anti-inflammatory. Cwangcisa malunga nesiqingatha sendebe ngosuku, nokuba ngaphezulu kwengqolowa, exutywe neyogathi okanye eyedwa.

6. Iiamangile

Ayipheleli nje ekuncedeni ii-almonds ukunciphisa i-cholesterol embi, zinokukunceda ukuba ulahlekelwe isisindo-ngokophando olupapashwe kwinqaku Ijenali yeHlabathi yokutyeba. Olunye uphononongo, olu luphuma kwiSikolo seHarvard seMpilo kaRhulumente, lufumanise ukuba le nati inokunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo ngama-25 epesenti ukuba ityiwe kabini ngeveki.

7. Iimbotyi eziMnyama

Ngaba umntu uthe isidlo sakusasa burrito? Yongeza iimbotyi ezimnyama kuluhlu lwakho lokutya okunempilo. Ziphezulu kwifayibha (enkulu kunye kunye) kwaye zibonelela ngezinye izinto ezinesondlo, ezinje ngecalcium, isinyithi kunye nefolic acid. Baphose kwi-omelet okanye wenze isobho esimnyama seembotyi njengesidlo sasemini esibandayo sezulu.

8. Ama-apile

Ulivile ibinzana elithi "Iapile ngemini igcina ugqirha kude," kwaye liyinyani. Iiapile nazo zigcwele ifayibha kwaye zinokunceda ukunciphisa umngcipheko wesifo sentliziyo, ngokutsho kophononongo olupapashwe kwi Ijenali yeSondlo. Zine-boron yezimbiwa, elungileyo kumathambo.

9. Iitumato

Iitumato zine-antioxidant ebizwa ngokuba yi-lycopene, enokunceda ukuthintela umhlaza othile. Izifundo zikwabonakalisile ukuba iitumato zinokwehlisa i-cholesterol, kunye nokunciphisa uxinzelelo lwegazi kunye nokugcina ukukhula okunempilo kweselula (eyindlela entle yokuthetha ukuba inokukunceda ube neenwele, iinzipho kunye nolusu olusempilweni). Ukubheja kwakho okusemandleni? Yitya isosi yetumato eninzi. Uyakwazi ukupakisha kwizakhamzimba ezingaphezulu kokukroba wedwa.

10. Ijusi yeorenji

Kwakhona kunokwenzeka ukuba isiselo ukutya okunempilo kakhulu. Ijusi ye-Orenji iqulethe i-potassium kwaye-uyiqikelele-ivithamin C. Ngaphezu koko, iibrendi ezininzi ngoku ziqiniswe ngentliziyo enempilo ye-omega-3s. Inokukunceda ukwandisa amanqanaba akho e-HDL, i-cholesterol esempilweni. Khangela iintlobo ezintsha ezicinyiweyo kunye neempawu eziphantsi kweswekile.

Iphepha Elilandelayo: Okunye ukutya okunempilo

11. Iitapile ezimnandi

Thetha ngokutya okunesondlo: Iitapile eziswiti zinezihlandlo "ezifunekayo" ze-beta carotene ezifunwa ngumzimba wakho. Ithetha ukuthini loo nto? Ngolunye, ulusu olunempilo. I-Beta carotene inokunceda ukuthintela ukonakaliswa lilanga. Inokuwonyusa amajoni akho omzimba, ekuthinteleni ekuguleni yingqele nakwezinye izifo kobu busika.

12. Ingqolowa Ingqolowa

Ingqolowa ingqolowa ine-magnesium, enceda ukugcina amathambo akho esempilweni ukongeza ukunciphisa uxinzelelo kunye nokugcina amanqanaba e-insulin esempilweni. Ikwanayo ne-iron, i-fiber, i-calcium, i-potassium kunye ne-zinc (enokunceda ukomeleza amajoni akho omzimba). Yongeza intsholongwane yengqolowa ekutyeni kwakho ngokufefa ngeyogathi okanye ukutya okuziinkozo okusempilweni.

13. Iirharnati

Yitya le mbewu ineziqhamo ezingaginyisi mathe okanye uyisele ngejusi ukuze ufumane ipunch ye-antioxidants, kubandakanya iitannins kunye neanthocyanins. Lulongezelelo oluyimfuneko kuyo nayiphi na intliziyo yokutya okunempilo kuba inokunceda ukuhamba kwegazi kunye nokunciphisa amanqanaba e-cholesterol embi. Ngokophando oluphuma kwi-UCLA, inokunceda ekuthinteleni iintlobo ezithile zomhlaza.

14. Ipepile eshushu

Iitshili azicoci nje iiresiphi zakho ozithandayo-zikwapakishwe ngevithamini C kwaye zinokunceda ukunciphisa amanqanaba entlungu. Banokukunceda ukunciphisa umzimba. Ukutya okune-Spice kufunyenwe kukonyusa izinga le-metabolic ukuya kuthi ga kwiipesenti ezingama-23 ixesha elifutshane.

15. Utyani

Phantsi idosi esempilweni yefayibha kwisidlo sakusasa kunye nesitya se-oatmeal, esinokunceda ukunciphisa i-LDL okanye amanqanaba e-cholesterol "amabi", kunye nokubonelela ngezondlo, ezinje nge-vitamin E, i-iron kunye ne-magnesium. Ingcebiso: Yongeza iskophu seproteni yomgubo ukuze ukhabe okusempilweni kusasa.

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