Ukutya okulungele isibindi ukutya

Umxholo

• 1. Iiavokhado
• 2. Ikofu
• 3. Intlanzi enamafutha
• 4. Ioli yomnquma
• 5. IiWalnuts
• 6.Iicarbohydrate ezintsonkothileyo
• Yise kude

Isibindi kubalulekile ukunceda umzimba wakho ususe ityhefu. Unokucinga ngesibindi sakho njengesihluzi senkqubo esinceda ukulahla iimveliso ezibi ngelixa unceda umzimba wakho ukuba ugcine izondlo kukutya okutyayo.

Xa kuziwa kwimpilo yesibindi, nangona kunjalo, ayizizo zonke izinto zokutya ezenziwe ngokulinganayo. Oku kuyinyani ngokukodwa ukuba unemeko efana ne-cirrhosis okanye i-hepatitis C, engenza kube nzima kwisibindi sakho ukucoca ukutya kunye nezondlo njengoko kufanelekile.

Ukutya ukutya okunesibindi njengale ingezantsi kunokunceda ukunciphisa umonakalo obangelwa sisifo sesibindi.

1. Iiavokhado

Ii-avocado zizinto eziphambili kwizidlo ezininzi. Ngokwenene bayinxalenye yosapho lwamaqunube kwaye banikezela ngezibonelelo ezininzi zezempilo, kubandakanya impilo ephuculweyo yesibindi.

Omnye wajonga kwindima yokutya okuthile kubantu abanesifo sesibindi esinamafutha. Abaphandi bafumanise ukuba ukusetyenziswa okuthe gca kwee-avokhado kuseto lokutya okunesondlo kunxulunyaniswa nokwehla kwesisindo kunye novavanyo oluphuculweyo lomsebenzi wesibindi.

Abantu abatya ii-avokhado kunokwenzeka ukuba babe nomjikelezo wesinqe. Banamanqanaba aphezulu e-HDL (elungileyo) ye-cholesterol. Kucingelwa ukuba ezinye zezi ziphumo zinxulumene nefayibha ephezulu, ioyile esempilweni, kunye nomxholo wamanzi weavokhado.

2. Ikofu

Ikomityi yekofu yemihla ngemihla inokudlala indima ebaluleke kakhulu kwimpilo yakho kunokuba ubucinga.

Xa kuziwa kwimpilo yakho yesibindi, uphando oluthile lubonisa ukuba ikhofi iyanciphisa umngcipheko we-cirrhosis, umhlaza kunye ne-fibrosis esibindi. Rhoqo, iimodareyitha ezinokulinganiswa zinokunceda ukucothisa ikhosi yezifo zesibindi ezikhoyo.

Isitshixo kwezi zibonelelo kukusela ikofu yonke imihla ngaphandle kokufaka amafutha kunye neswekile. Endaweni yoko, zama ukutshintshela kubisi olunamafutha oluncitshisiweyo okanye olunamafutha asezantsi, ubisi lwe-soy engenaswiti, ubisi lweamangile, isinamoni, okanye umgubo wecocoa.

3. Intlanzi enamafutha

Intlanzi yenye indlela yokutya okungekho sempilweni njengokucheba okunamafutha kwehagu kunye nenyama yenkomo.Iintlanzi zinokubonelela ngezibonelelo ezisisiseko kwimpilo yakho yesibindi, ngakumbi iintlobo zeoyile zentlanzi.

Iintlanzi ezinamafutha ezinjenge salmon zinokunceda ukunciphisa ukudumba kunye nokwakhiwa kwamafutha esibindini ngelixa ikwakhuthaza i-BMI esezantsi ngokubanzi, ngokwe Iintlanzi ezinamafutha zikwindawo ephezulu ye-omega-3 fatty acids, elungileyo yezempilo yentliziyo nengqondo.

Ababhali bolu phononongo bafumanisa ukuba iintlanzi ezinamafutha zaziluncedo ekunciphiseni i-lipids yegazi xa isetyenziswe kabini okanye nangaphezulu ngeveki. Ukuba awukwazi ukuyitya intlanzi, izongezo zeoyile yentlanzi zinokuba lukhetho lokuxoxa nomboneleli wakho wezempilo okanye umntu otya ukutya okutyikityiweyo.

4. Ioli yomnquma

Njengeeavokhado, ioyile yomnquma ifunyenwe inceda ukunciphisa imeko yezifo zesibindi kunye nezifo zentliziyo xa zigqitywe ixesha elide.

Ndicebise ukuba ioyile yomnquma inokunceda ukunciphisa ii-enzymes zesibindi ezikhokelela kwisifo sesibindi. Ukusetyenziswa kwexesha elide kweoyile yomnquma kunokunciphisa i-LDL (embi) amanqanaba e-cholesterol, kunye ne-triglycerides egazini.

Ioyile yomnquma iphezulu kwiikhalori, ngenxa yoko ulawulo lwesahlulo lubalulekile. Unokufefa ioyile yomnquma kwiisaladi endaweni yokunxiba okunamafutha, susa imifuno ngayo, okanye ukose imifuno yengcambu eziko kunye neoyile. Ioyile yomnquma inokwenza ukutya kwakho kugcwalise ngakumbi ukuze utye iikhalori ezimbalwa.

5. IiWalnuts

Amandongomane, xa esetyenziswa kwimali encinci, kukutya okunezondlo-mninzi ezikuphezulu kumafutha asempilweni. Ngaphandle kokunyusa impilo yentliziyo, amandongomane anokunceda ekunciphiseni imeko yezifo zesibindi.

Kuzo zonke iintlobo zamandongomane, ii-walnuts ziphakathi kokunciphisa isifo sesibindi esinamafutha. Oku kubulela kumxholo wabo ophezulu we-antioxidant kunye namafutha. I-Walnuts ine-omega-6 kunye ne-omega-3 fatty acids, kunye ne-polyphenol antioxidants.

6.Iicarbohydrate ezintsonkothileyo

Ngelixa ungafuni ukuba ukutya kwakho konke kuqulathe ii-carbohydrate, uyafuna ukuqinisekisa ukuba utya ibhalansi yee-carbs, iiprotein, kunye namafutha asempilweni.

IiCarbohydrate ezintsonkothileyo zibhetele kunee-carbs ezilula ngenxa yokuba zicola kancinci kwaye zithintela ukuhla okubanzi kwi-insulin. I-insulin yihomoni ebandakanyeka ekusetyenzisweni kweswekile kunye nakwiprotein yokwenziwa.

IiCarbs ezingacwangciswanga zikwanazo nezakhamzimba ezibalulekileyo ezifana ne-zinc, iivithamini ze-B, kunye namanqanaba aphezulu e-fiber, zonke ezibalulekile kwisibindi esifanelekileyo kunye nemetabolism. Isitshixo sokuqinisekisa ukuba ukhetha iintlobo ezifanelekileyo zeecarbs kukuqinisekisa ukuba zizonke. Imizekelo ibandakanya:

• irayisi yasendle
• ingqolowa kunye nepasta
• irayisi emdaka
• ioats iphela
• rye
• umbona
• bulgur

Yise kude

Umboneleli wakho wezononophelo lwempilo okanye isazi sendalo esibhalisiweyo sesona sixhobo sakho sisebenzayo sokwazi ukutya okufanelekileyo oza kukutya. Umzekelo, abanye abantu abanesifo sesibindi esihambele phambili abanako ukufunxa amanqatha okutya kwaye kungafuneka banciphise iioyile zokupheka kunye neentlanzi ezinamafutha kwizidlo zabo. Njengomgaqo oqhelekileyo, ukutya okupheleleyo yeyona nto ilungileyo kwisibindi sakho, kunye nawo wonke umzimba wakho.

Kuya kufuneka unxibelelane nomboneleli wakho wokhathalelo lwempilo ukuba ulahlekelwa bubunzima obuninzi ngexesha elifutshane ngaphandle kokutya ukutya okunesibindi. Oku kunokuthetha ukuba isibindi sakho asiqhubeki ngokutya kunye neekhalori ngokufanelekileyo. Usenokuthunyelwa kwingcali yokutya okuya kukucebisa ngalo naluphi na olunye utshintsho olunokufuna ukuba wenze kwindlela otya ngayo.

Ukongeza kokutya ukutya okunesibindi, umboneleli wakho wezempilo unokucebisa ukuba unciphise umzimba ukuba unezifo ezinamafutha okanye ukuyeka utywala ukuba unesibindi esimalunga nokusetyenziswa kotywala.