Ukutya okulwa nezifo okuTsha

Umxholo

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Ukutya okuqinisiweyo yiyo yonke ingqumbo. Apha, ezinye iingcebiso zeengcali onokuthi uzithathe xa uphuma-kwaye ushiye ntoni eshalofini.

Ukutya okune-Omega-3 Fatty Acids

Kukho iintlobo ezintathu eziphambili zala mafutha e-polyunsaturated-EPA, i-DHA, kunye ne-ALA. Ezi zimbini zokuqala zifumaneka ngokwendalo kwiintlanzi nakwioyile yeentlanzi. Iimbotyi zesoya, ioli ye-canola, i-walnuts, kunye ne-flaxseed iqulethe i-ALA.Ngoku ku: Imajarini, amaqanda, ubisi, itshizi, iyogathi, waffles, cereal, crackers, kunye neetshiphusi tortilla.

Yintoni abayenzayo: Izixhobo ezinamandla ezichasene nesifo sentliziyo, omega-3 fatty acids zinceda ukunciphisa uxinzelelo lwegazi, ukulawula ukudumba ngaphakathi kwimithambo yeendonga ezinokukhokelela ekuvaleni, nasekulawuleni ukubetha kwentliziyo. Ukongeza, zibalulekile ekusebenzeni kwengqondo, kunceda ukuthintela uxinzelelo.

Ngaba ufanele ukuluma? Uninzi lwezidlo zabasetyhini zipakisha i-ALA eninzi kodwa nje i-60 ukuya kwi-175 milligrams ye-DHA kunye ne-EPA yonke imihla-akwanelanga ngokwaneleyo. Intlanzi enamafutha yeyona ndlela ilungileyo yokunciphisa ukutya kwakho kuba ngowona mthombo ugxininisiweyo we-omega-3s ukongeza kwi-calories ephantsi, iphezulu kwiprotheyini, kunye nezityebi kwiiminerali zinc kunye neselenium. Kodwa ukuba awuyidli intlanzi, iimveliso ezinqatyisiweyo zithatha indawo efanelekileyo.Ungaphinda usebenzise ezi mveliso ezinqatyisiweyo ukuba ukhulelwe okanye uncancisa, ngakumbi ukuba ukugula kwasekuseni kwenza ukuba intlanzi ibonakale ingathandeki kunesiqhelo. Ukonyusa ukuthatha kwakho i-EPA kunye ne-DHA kunokunceda ukuthintela iingxaki zokukhulelwa ezifana nokusebenza kwangaphambi kwexesha kunye noxinzelelo lwegazi oluphezulu. I-Omega-3s nayo inokuphakamisa i-IQ yeentsana eziyifumana kubisi lwebele.

Yintoni onokuyithenga: Jonga iimveliso ezine-DHA eyongeziweyo kunye ne-EPA onokuthi uyithathele indawo yokunye ukutya okunempilo ekutyeni kwakho. Amaqanda angcono kakhulu e-omega-3 e-Eggland (52 mg ye-DHA kunye ne-EPA edityanisiweyo ngeqanda ngalinye), i-Horizon Organic Reduced Fat Milk Plus DHA (32 mg indebe), i-Breyers Smart iyogathi (32 mg DHA nge-6-ounce carton), kunye ne-Omega Farms Monterey I-Jack Cheese (i-75 mg ye-DHA kunye ne-EPA idityaniswe nge-ounce) zonke ziyawulungela umthetho oyilwayo. Ukuba ubona imveliso iqhayisa amakhulu aliqela eemiligram ze-omega-3s, jonga ileyibhile ngononophelo. Mhlawumbi yenziwe ngeflakisi okanye omnye umthombo we-ALA, kwaye umzimba wakho awuyi kuba nakho ukusebenzisa ngaphezulu kwepesenti enye ye-omega- 3 kuyo.

Ukutya okuneePhytosterols

Amanani amancinci ezi zinto zityalo afunyanwa ngokwendalo kumantongomane, ioyile kunye nemveliso.

Ngoku kwi: Ijusi yeorenji, itshizi, ubisi, imajarini, iialmondi, iiqebengwana, iimuffins, kunye neyogathi

Abakwenzayo: Vimba ukufunxwa kwecholesterol kwithumbu elincinci.

Ngaba ufanele ukuluma? Ukuba inqanaba lakho le-LDL (i-cholesterol embi) li-130 milligrams kwidesilitha okanye ngaphezulu, inkqubo ye-National Cholesterol Education Programme yaseburhulumenteni icebisa ukongeza ii-2 gram zepytosterol kukutya kwakho yonke imihla-isixa ekunzima ukusifumana ekutyeni. (Umzekelo, kungathatha iikomityi ezili-11? Ukupasa xa ukhulelwe okanye umongikazi, njengoko abaphandi bengaqinisekanga ukuba iisterols ezongezelelweyo zikhuselekile ngala maxesha. Ngesizathu esinye, unganiki abantwana iimveliso eziqinisekisiweyo ze-sterol.

Yintoni onokuyithenga: Fumana into enye okanye ezimbini onokuthi uzitshintshe ngokulula ngokutya okwaziyo ukukutya yonke imihla ukunqanda ukutya iikhalori ezongezelelweyo. Zama iNgcaciso yoMzimba Intliziyo yesilumko se-orange juice (1 g sterols ngekomityi), i-Benecol isasazeka (i-850 mg sterols ngepunipoon), i-Lifetime Low- Fat Cheddar (660 mg nge-ounce), okanye i-Promise Activ Super-Shots (2 g nge-3 ounces) . Ukufumana inzuzo enkulu, yahlula i-2 grams oyifunayo phakathi kwesidlo sakusasa kunye nesidlo sakusihlwa. Ngale ndlela uya kuthintela ukufunxwa kwecholesterol kwizidlo ezibini endaweni yesinye.

Ukutya kunye neProbiotic

Xa zihlala, iinkcubeko ezisebenzayo zebhaktiriya eziluncedo zongezwa kukutya ngokukodwa ukubanika ukonyusa impilo-hayi nje ukubilisa imveliso (njengeyogathi) -abizwa ngokuba ziiprobiotic.

Ngoku ku: Iyogathi, iyogathi eqingqiweyo, ukutya okuziinkozo, i-smoothies esebhotileni, itshizi, imivalo yamandla, itshokholethi kunye neti

Yintoni abayenzayo: Iiprobiotics zinceda ukunqanda usulelo lwe-urinary tract kwaye ugcine inkqubo yakho yokugaya ukutya yonwabile, inceda ukunciphisa kunye nokuthintela ukuqhina, urhudo kunye nokudumba. Iiprobiotic zinokuthintela ukukhula kwe-E.coli kumchamo, ukunciphisa umngcipheko wosulelo. Olunye uphando lubonisa ukuba ii-probiotic zonyusa amajoni omzimba, ukunceda ukuthintela ukubanda, umkhuhlane kunye nezinye iintsholongwane.

Ngaba ufanele ukuluma? Iingcali zithi uninzi lwabasetyhini banokuzuza ngokutya iiprobiotic njengenyathelo lokuthintela. Ukuba unengxaki yesisu, yeyona nto ikhuthaza ngakumbi ukuba ungabatyi. Yiba nenye yeenkonzo ezimbini okanye ezimbini ngosuku.

Omawuthenge: Khangela uhlobo lweyogathi oluqulethe iinkcubeko ezingaphaya kwezimbini ezifunekayo kwinkqubo yokuvundisa--Lactobacillus (L.) bulgaricus kunye neStreptococcus thermophilus. Abo baxele izibonelelo ezithomalalisa isisu ziquka i-Bifidus regularis (ngaphandle kwe-Dannon Activia), L. reuteri (kuphela kwiiyogathi zaseFama yaseStonyfield), kunye ne-L. acidophilus (e-Yoplait kunye nezinye iintlobo ezininzi zelizwe). Itekhnoloji entsha ithetha ukuba iiprobiotics zinokongezwa ngempumelelo kwiimveliso ezizinzile kwishelufu njenge-cereal kunye ne-energy bars (i-Kashi Vive cereal kunye ne-Attune bars yimizekelo emibini), ezilukhetho oluhle ngakumbi ukuba awuyithandi iyogathi. Kodwa lumkela amabango eenkcubeko kwiyogathi ekhenkcezisiweyo; Iiprobiotic azinakuphila kakuhle kwinkqubo yokuqandusela.

Ukutya okuneZicatshulwa zeTi eluhlaza

Zenziwe ngetii eluhlaza engenafafayiweyo, ezi zinto zicatshulwa ziqukethe ii-antioxidants ezinamandla ezibizwa ngokuba ziikatechins.

Ngoku ku: Imivalo yesondlo, iziselo ezinxilisayo, iitshokholethi, kunye ne-ayisikhrim

Yintoni abayenzayo: Ezi antioxidants zilwa nomhlaza, isifo senhliziyo, isifo sohlangothi, kunye nezinye iingxaki ezinzulu zempilo. Abaphandi baseJapan bafumanise ukuba abasetyhini abasela ezintathu ukuya kwezine iikomityi zeti eluhlaza ngemini banciphisa umngcipheko wokufa ngenxa yaso nasiphi na isizathu sonyango ngama-20 epesenti. Ezinye izifundo zokuqala zibonisa iti eluhlaza yonyusa imetabolism, kodwa uphando oluninzi luyafuneka.

Ngaba ufanele ukuluma? Akukho mveliso inqatyisiweyo uya kukunika catechins ngaphezu ikomityi yeti eluhlaza (50 ukuba 100 mg), kwaye kuthatha kude kakhulu kunoko ukufumana inzuzo. Kodwa ukuba iimveliso eziqinisiweyo zithatha indawo yokutya okungaphantsi kokunempilo oqhele ukukutya, kufanelekile ukubandakanya.

Omawuthenge: I-Tzu T-Bar (i-75 ukuya kwi-100 mg ye-catechin) kunye ne-Luna Berry Pomegranate ye-Tea Cakes (90 mg ye-catechin) ziindlela ezinempilo ezizezinye kwi-snacks osenokuba sele usitya.

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