Intsingiselo yentliziyo-esempilweni yeZithako

Umxholo

• Ukutya kwentliziyo
• 1. Imayonnaise
• 2. Isonka samasi
• 3. Ityuwa
• 4. Amaqanda
• 5. Inyama yenkomo yomhlaba
• 6. Itshokholethi
• 7. Ukhilimu omuncu
• 8. Inyama yenyama
• 9. Iinkozo zizonke
• 10. Iswekile
• Ulwazi oluthe kratya lwempilo yentliziyo

Ukutya kwentliziyo

Nokuba uyachacha kwisifo sentliziyo okanye uzama ukukhusela, ukutya okunempilo kufuneka kube yinxalenye yesicwangciso.

Njengoko uqala ukwakha isicwangciso-qhinga sokutya esisempilweni, kubalulekile ukuba wazi ukuba kukuphi ukutya onokunciphisa kunye nokutya ekujolise kuko. Ukutya ukutya okunezakha mzimba okunezakhamzimba ezibandakanya ii-carbohydrate ezinemicu, iiprotein ezinqinileyo, kunye namafutha asempilweni kubalulekile.

I-American Heart Association (AHA) icebisa ukunciphisa amafutha azalisiweyo ukuya kwiipesenti ezi-5 ukuya kwezi-6 zeekhalori zakho zizonke. Ukutya okunama-2,000 eekhalori, oku malunga ne-11 ukuya kwi-13 yeegram mihla le. Bacebisa kananjalo ukuba kuthintelwe amafutha.

Ukukunceda, siza kugxininisa endaweni yamachiza asempilweni kwaye sicebise ngeengcebiso zokwenza ukuba zingcamle kamnandi. Ngokutshintsha okulula, unokunceda ukugcina itiki yakho ikwimo ephezulu kwaye ukonwabele ukutya okumnandi.

1. Imayonnaise

Ngelixa ungatshintshisa i-mayo ene-fat-fat ye-mayo rhoqo, kukho ezinye iindlela zokumisela endaweni emnandi. Omnye umzekelo yiavokhado, ethi xa icociweyo inokuthi ithathe indawo yemayonnaise kwiiresiphi ezinjengeqanda okanye isaladi yeetapile.

IHummus ikwayinto elungileyo yokwenza "iisaladi," njengeqanda okanye isaladi yetyhuna. Ukuba uyazi umntu omele abe ne-mayo kwisandwich yabo rhoqo, cebisa ukuzama i-hummus ukusasazeka endaweni yoko.

Kwiisaladi eziluhlaza okanye ukuxubana nemifuno, iyogurt yamaGrike lolona khetho lubalaseleyo. I-tangy flavour kunye nokuthungwa okugudileyo kukwenza ukuba kulunge ukongeza kwiidiphu. I-Pesto lolunye ukhetho olunencasa yemifuno kunye nesaladi yeetapile endaweni ye-mayo.

Amaqanda asikiweyo aphekiweyo anzima nawo ayinto enkulu endaweni ye-mayo kwisandwich. Ngenxa yokuba i-mayo inamaqanda njengenxalenye yesiseko sayo, kukho incasa efanayo kunye neeproteni ezonyuselweyo kodwa iikhalori ezimbalwa kunye namafutha.

Incam yengcebiso: Kick flavour of hummus ngokongeza incindi yelamuni, iipepile ebomvu, okanye iavokhado ecoliweyo. Oku kuyakongeza incasa kunye nezakhamzimba-ukuphumelela okuphumeleleyo endaweni yamanye.

2. Isonka samasi

I-fat-fat cheese inikeza enye indlela yokunambitha kwiinguqu ezinamafutha. Nangona itshizi engenamafutha isenokubonakala njengeyona nto ibhetele, uninzi lweempawu luye lube yigummy kakhulu, lunganyibiliki kakuhle, kwaye lunencasa encinci.

Endaweni yoko, zama itshizi enamafutha ancitshisiweyo, ene-flavour efanayo kunye neempawu zokunyibilika njengasekuqaleni kodwa ngamafutha amancinci kakhulu.

Ingcebiso yengcali: Thenga iibhloko zeshizi enamanqatha ancitshisiweyo uze uzigcobe ngokwakho. Ayitshiphu nje kuphela, kodwa inyibilika ngcono.

3. Ityuwa

Uninzi loogqirha, kunye ne-AHA, bacebisa ukutya okuqukethe ngaphantsi kwe-2,300 milligrams ye-sodium ngosuku - ngaphantsi kwe-1 ithisipuni. Ukuba sele unayo uxinzelelo lwegazi oluphezulu, jolisa ngaphantsi kwe-1,500 milligram ngosuku. Ngapha koko, bajonga umda ofanelekileyo kubantu abadala ukuba ungaphantsi kwe-1,500 milligram ngosuku.

Endaweni yokufikelela isaltshaker, yongeza iviniga okanye ucofe ilamuni entsha ekutyeni kwakho. Ukusebenzisa imifuno kunye neziqholo yindlela efanelekileyo yokunika isitya esiqhelekileyo i-twist entsha. Zama ukudala i-spice mix-free yakho ye-spice ukuze ube nayo xa ufuna ukunyusa ukunambitheka.

Incam yengcebiso: I-flavour ye-herbs entsha iphela ngokukhawuleza xa iphekwe, ngoko yongeza nje ngaphambi kokukhonza.

4. Amaqanda

Amaqanda angumthombo ogqwesileyo weprotheni kunye nezakha mzimba ezibalulekileyo, kodwa ziqulathe amafutha atyebileyo. Iqanda elinye elikhulu liqukethe i-1.6 gram yamafutha agcweleyo. Endaweni yokusika amaqanda ngokupheleleyo, zama ukuwadla ngokumodareyitha, oko kuthetha ukuba amaqanda asixhenxe okanye ambalwa onke ngeveki umntu ophilileyo.

Amaqanda angaba yinxalenye yokutya okunesifo sentliziyo okoko nje uthatha ukutya kwakho okunamafutha okwaneleyo kosuku kwaye uhlala ngaphakathi komda ocetyiswayo.

Ingcebiso yengcali: Khetha ukwenza "iqanda le-chia" kwifibrous, omega 3-rich rich egg replacement into baked. Hlanganisa i-1punipoon ye-chia seed kunye neepunipoyi ezi-3 zamanzi ukubuyisela iqanda elinye kwiresiphi.

5. Inyama yenkomo yomhlaba

Xa unqwenela i-burger enamanzi okanye isilayi esityebileyo senyama, xuba iinxalenye ezilinganayo ezomileyo ze-turkey ibele kunye nokutya okutyaniweyo, inyama yenkomo ecekeceke. I-turkey yomhlaba yongeza umswakama kwaye yenza i-burger ephekiweyo incinci.

Ukupheka njenge-chili, i-pasta sauce, okanye i-casseroles ebiza inyama yenkomo, ungayifaka indawo yomhlaba ngaphandle kokuqaphela umehluko omkhulu.

Ingcebiso yengcali: Uninzi lwevenkile zinikezela ngeendlela ezahlukeneyo zokungcamla, iisosi ezinamafutha asezantsi ezenziwe kumhlaba weTurkey. Khetha isifuba somhlaba se-turkey, esinamafutha athambileyo asezantsi kunethanga kunye neentlobo zemilenze.

Kwakhona, cinga ukuthenga izinto eziphilayo ukuze unyuse umgangatho wezondlo kunye noxinano. Iinyama eziphilayo zihlala zinamanqanaba aphezulu e-omega-3.

6. Itshokholethi

Itshokholethi inendawo kwindawo yokutya okusempilweni, kodwa kuya kufuneka uyeke itshokholethi emhlophe kunye neetshokholethi zobisi. Ityiwa kumyinge ophakathi, itshokholethi emnyama (70% yecocoa okanye ngaphezulu) inokunciphisa uxinzelelo lwegazi kunye namanqanaba e-LDL (cholesterol embi), ngokwe.

Kwizinto ezibhakiweyo ezinje ngeicookies kunye neekeyiki, gawula ityhokoledi emnyama ukuyisasaza ngokulinganayo kuyo yonke iresiphi kunye nokunciphisa inani leswekile elibizelwe kwikota enye okanye kwisiqingatha.

Incam yengcebiso: Ngaba ufuna incasa yetshokholethi engakumbi? Kwiindlela zokupheka ezifanelekileyo, faka ikomityi ye-1/4 yekomityi yecocoa yeepunipoli ezimbini zomgubo wokutya.

7. Ukhilimu omuncu

Njengazo zonke iimveliso zobisi, ukhilimu omuncu sisithako esifakwe kwiindlela ezahlukeneyo zokupheka. Fumana i-tangy flavour efanayo ngaphandle kwawo onke amanqatha ngokucoca inani elilinganayo le-cottage cheese ephantsi kunye ne-yogurt ye-nonfat kwi-blender kwaye uyisebenzise endaweni ye-ukhilimu omuncu. Ngokubhaka, unokubeka endaweni inani elilinganayo lamafutha asezantsi okanye i-yogathi ye-nonfat kwiindlela ezininzi zokupheka.

Ingcebiso yengcali: Zama i-yoghurt yamaGrike, ebukhali kakhulu kunye ne-creamier kune-yogurt yesiqhelo kuba ivili eninzi iye yacinezeleka.

8. Inyama yenyama

I-Steak ihlala ifumana igama elibi njengempilo. Nangona kunjalo, kukho inani lezinto ezisikiweyo ezingcono endaweni yenyama engenamafutha. Ezona zibhejo zakho zibalaseleyo zezi:

• iliso lesangqa
• icala le-sirloin tip
• Umjikelo ophezulu
• sirloin ephezulu

Ubungakanani besahlulo sisitshixo. Ngokutsho kweSebe lezoLimo laseMelika, i-ounce eli-3 lenkomo yenkomo ecekeceke ine-4.5 yeegramu okanye ngaphantsi kwamafutha agcweleyo kunye nama-milligram angaphantsi kwama-95 e-cholesterol.

Incam yengcebiso: Ukunqunyulwa kwenkomo yenkomo ene-flavour enefutha, buza isilarha sakho sendawo malunga nenkomo eyomileyo.

9. Iinkozo zizonke

Ukutya okunotye kwizityalo zonke kubonisiwe ukunciphisa uxinzelelo lwegazi, amanqanaba aphezulu e-cholesterol, kunye nomngcipheko wokubetha, ngokwe-AHA. Unokufaka endaweni yesiqingatha semali yomgubo ocoliweyo ngomgubo wengqolowa ogcwele phantse kuzo zonke iiresiphi zokupheka ozithandayo. Ukufakelwa okongeziweyo, zama ukusebenzisa i-1/4 indebe ye-oats eqengqelekileyo endaweni yomgubo wokutya.

Ingcebiso yengcali: Awuyithandi incasa okanye ubume bengqolowa epheleleyo? Khangela iipesenti ezili-100 mhlophe umgubo wengqolowa ogcweleyo. Ithambile kwintyatyambo, kodwa isenako konke ukondleka.

10. Iswekile

Izikhokelo ezitsha ezisempilweni zentliziyo ezivela kwi-AHA zibongoza abantu ukuba bangadli ngaphezulu kwe-100 (kwabasetyhini) ukuya kwi-150 yeekhalori (zamadoda) ezivela kwiswekile ezongeziweyo-ezingaveli ngokwendalo ekutyeni-ngosuku.

Unokufaka endaweni ye-stevia okanye i-erythritol ukuya kuthi ga kwisiqingatha seswekile kwizinto ezininzi ezibhakiweyo ngaphandle komehluko kubume okanye incasa. Ukunciphisa umda ekutyiweni kweswekile ecoliweyo kunye necutshungulweyo kungcono nangona kunjalo. Zama ukusebenzisa iipesenti eziyi-100 zejusi yeziqhamo zendalo ukwenza iisosezi neziselo zibe mnandi.

Ingcebiso yengcali: Ubuninzi beswekile bunokufumaneka kwizinto ezinje nge ketchup, isaladi yokunxiba, kunye neesosi, ke funda iilebhile ngononophelo. Ithisipuni nganye ilingana neegram ezine zeswekile.

Ulwazi oluthe kratya lwempilo yentliziyo

Ukutya okusempilweni linyathelo elinye kuphela kwindlela eya kwintliziyo esempilweni. Jonga la manqaku aluncedo ngezinye iingcebiso ezilungileyo zetikiti lakho:

• Yintoni omele uyenze emva kokusinda kwisifo sentliziyo
• Iimpawu zokuhlaselwa yintliziyo akufuneki ungazihoyi