Ukutya kwi-triglycerides ephantsi
Umxholo
- 1. Ukunciphisa ukusetyenziswa kwee-carbohydrate ezilula
- 2. Kunqande ukusela utywala
- 3.Tya amafutha elungileyo
- Sebenzisa ukutya okune-fiber eninzi
- Imenyu yokutya kwiTriglycerides
- Bona ezinye iingcebiso zokukhuphela i-triglycerides kule vidiyo ilandelayo:
Ukutya okuya kwi-triglycerides esezantsi kufuneka kube sezantsi ekutyeni okuneswekile kunye nomgubo omhlophe, ezinje ngezonka ezimhlophe, iilekese, amashwamshwam kunye neekeyiki. Oku kutya kutyebile kwii-carbohydrate ezilula, ezithanda ukwanda kwe-triglycerides egazini.
Xa iziphumo ze-triglyceride zingaphezulu kwe-150 ml / dL, kukho umngcipheko okhulayo wokuba neengxaki zempilo ezinjengesifo sentliziyo nesifo seswekile, umzekelo, kodwa ezinokuthintelwa ngokulandela ukutya okusempilweni kunye nokulinganisela. Ke Nazi iingcebiso ezi-4 zokunciphisa i-triglycerides ngokutya kwakho:
1. Ukunciphisa ukusetyenziswa kwee-carbohydrate ezilula
Ukutya ukutya okuninzi okuneswekile kunye nomgubo omhlophe sesona sizathu siphambili se-triglycerides ephezulu, kubalulekile ukunqanda iimveliso ezigqithileyo ezinje ngeswekile, umgubo wengqolowa, amashwamshwam, ipitsa, ipasta emhlophe, isonka esimhlophe, iikeyiki, iikuki ngokubanzi, iidizethi, zithambile iziselo kunye neencindi zokwenziwa.
Ukongeza, kuya kufuneka uphephe ukongeza iswekile kukutya okulungiselelwe ekhaya, njengejusi zendalo, ikofu kunye neti. Jonga uluhlu olupheleleyo lokutya okune-carbohydrate kwaye uqonde ukuba zeziphi ezilungileyo.
2. Kunqande ukusela utywala
Iziselo ezinxilisayo ziphezulu kwiikhalori kwaye zikhuthaza imveliso ye-triglycerides. Ibhiya, umzekelo, ukongeza etywaleni ikwanayo nomxholo wekhabhohayidrethi, kunye nokusetyenziswa kwayo kakhulu ngumba obalulekileyo wokutshintsha kwe-triglycerides kunye ne-cholesterol. Zazi iziphumo zotywala emzimbeni.
3.Tya amafutha elungileyo
Amafutha alungileyo anceda ukulawula i-cholesterol kunye ne-triglycerides esezantsi, njengoko zisebenza njenge-antioxidants kunye ne-anti-inflammatories, ukuphucula ukujikeleza kwegazi kunye nokuthintela iingxaki zentliziyo, ukubetha kunye ne-thrombosis, umzekelo.
Ukutya okunotyebileyo kumanqatha alungileyo yioyile ye-olive, i-chestnuts, amandongomane, iiamangile, imbewu ye-chia, iflakisi, ujongilanga, iintlanzi ezifana ne-tuna, isardadi kunye ne-salmon kunye ne-avocado. Ukongeza, ukusetyenziswa kokutya okunotyebileyo kumanqatha aqingqiweyo, njenge-sausage, sausage, ham, bologna, hamburger kunye nokutya okulungiselelwe ngumkhenkce kufuneka kuthintelwe.
Sebenzisa ukutya okune-fiber eninzi
Ukutya okutyebileyo kwifayibha zeziqhamo, imifuno kunye nokutya okupheleleyo, okufana nerayisi emdaka, isonka esimdaka, ipasta ye-wholegrain, ingqolowa kunye ne-oat bran, i-oats eqengqelweyo, iquinoa, iilentile kunye nembewu efana ne-chia, iflakisi, isesame, ithanga nojongilanga.
Iintsinga zinceda kwaye zinciphise ii-spikes kwiglucose yegazi, esiswekile yegazi, ephucula ulawulo lwe-triglycerides kunye ne-cholesterol, ukongeza ekugcineni amathumbu esempilweni kunye nokulwa ukuqhina.
Imenyu yokutya kwiTriglycerides
Itheyibhile elandelayo ibonisa umzekelo weentsuku ezi-3 zokulawula i-triglycerides:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 indebe yekofu engenaswekile + iisilayi ezi-2 zesonka esenziwe ngeqanda kunye netshizi | 1 iglasi yejusi yeorenji + 1 iti yetshizi | 1 indebe yekofu kunye nobisi + 1 tapioca ngeqanda + 1 tangerine |
| I-snack yasekuseni | Iisilayi ezi-2 zepapaya ezine-1 col yesobho se-oat | I-1 banana + 10 yeenqoba | 1 iglasi yejusi eluhlaza ngekhaphetshu kunye nemon |
| Isidlo sasemini isidlo sangokuhlwa | 4 ikhola yesuphu yerayisi emdaka + 3 col yesuphu yeembotyi + yenkukhu eyosiweyo ngeoyile ye-olive kunye nerosemary + 1 tangerine | I-tuna pasta kunye ne-tomato sauce eyenziwe ngepasta epheleleyo + isaladi eluhlaza ngeoli yeoli kunye ne-1 pear | inyama yenyama enethanga + irayisi emdaka nge-broccoli, iimbotyi kunye nemifuno egalelwe ioyile ye-olive + 1 iapile |
| Ukutya okusemva kwemini | I-yogurt ecacileyo kunye ne-strawberry + 1 isilayi sesonka kunye noshizi | ikofu engenaswekile + 3 yeenkozo ezigcwele iinkozo zesonka samasi | I-1 yebhanana ebhakwe |
Kubalulekile ukuba ukhumbule ukuba ukutya okulawula i-triglycerides kufuneka kukhatshwe yingcali yesondlo, enokumisela iti kunye namayeza asekhaya anceda ukulawula le ngxaki. Bona eminye imizekelo apha.
Bona ezinye iingcebiso zokukhuphela i-triglycerides kule vidiyo ilandelayo:
Sicebisa Ukuba Ufunde
Ubisi lwe-Oat: izibonelelo eziphambili kunye nendlela yokwenza ekhaya
