Iresiphi esemfanekisweni: I-Mushroom kunye ne-Tofu Stir-Fry
Ukulungisa indlela otya ngayo kunokuziva isoyikeka kakhulu-yiyo loo nto sonke simalunga nokwenza utshintsho oluncinci, oluzinzileyo kwizidlo zethu, njengo. ukubeka iinjongo zesondlo ezilula okanye ukongeza imifuno kwizidlo zethu . Kwingxelo yayo ye-2021 yesikhokelo sokutya, epapashwe ngoLwesibini kwijenali Ukujikeleza , I-American Heart Association inefilosofi efanayo.
Ingxelo yalo nyaka evela kwi-AHA igxininise kwiindlela ze-10 ezinempilo yentliziyo yokuphucula ukutya kwakho, ukusuka ekunciphiseni iswekile ukuze uzincede ekukhonzeni okongeziweyo kweziqhamo kunye nemifuno. Nazi iingcebiso ezili-10 ezilula zokugcina intliziyo yakho isempilweni.
1. Ukulinganisela i-calorie intake kunye nomsebenzi womzimba ukugcina ubunzima obunempilo.
Ukuqalisa ukusebenza kuthatha indawo yokuqala kuluhlu-i-AHA incoma ukulinganisa ukutya kwakho kunye nokuzivocavoca ukuze uncede ugcine ubunzima obunempilo, obunokuba luncedo kwintliziyo yakho. Ukwenza oku kusebenze, awudingi ukubala ngokungqongqo iikhalori zakho kunye neekhalori eziphuma yonke imihla. Endaweni yoko, gxila ekungeneni rhoqo kwintshukumo oyithandayo (nantsi ungakanani umthambo ekufuneka ujolise kuwo ngeveki nganye ). Oko kwathiwa, umsebenzi womzimba usabala nokuba unemizuzu eli-10 kuphela. Ukuba uyasokola ukungena kwisicwangciso sokuqina komzimba, sinamacebiso ambalwa . Kwaye ngoku kubanda phandle, sinazo neengcebiso ezivela kuzo Impilo malunga neendlela onokuthi uzitshise iikhalori ekhaya.
Izidlo ezingama-22 ezineMpilo yeNtliziyo ezinokuthi zikuncede unciphise umzimba2. Yitya iziqhamo nemifuno eninzi.
Ukukhetha iintlobo ngeentlobo zeziqhamo kunye nemifuno kunokukunceda ukuba ufumane uluhlu lwezakhamzimba ekutyeni kunokuba ufumane izongezo. Pakisha ipleyiti yakho ngemveliso, ukusuka kumagqabi aluhlaza kunye neminqathe ekhrimkileyo ukuya kumaqunube anejusi kunye namaapile arhabaxa. (Le yinto enokuthi iiresiphi ezifana ne-Eat-the-Rainbow Chopped Salad yethu zinokunceda.) Kukho izinto ezininzi ezilula. iindlela zokutya imifuno eninzi , njengokuzongeza kwisidlo sakho sakusasa kunye nokuzisebenzisa kwi-snacks. Ukuba uthatha izongezo, kufuneka wazi ukuba kunokuba luqili ukukhetha enye ekulungeleyo-nantsi indlela enye qiniseka ukuba uyayifumana imali yakho .
3. Khetha iinkozo ezipheleleyo.
Oku akumangalisi-iinkozo ezipheleleyo ziyinxalenye ephambili kuyo nayiphi na indlela yokutya (kubandakanywa nokutya kweMeditera), kwaye uphando lubonisa ukuba ukutya kweNombolo 1 kwentliziyo esempilweni . Oku kungenxa yokuba zigcwele ifayibha esempilweni yentliziyo kunye neevithamini ze-B xa kuthelekiswa noogxa babo abasulungekileyo. I Izikhokelo zeMyPlate cebisa ukwenza ubuncinci besiqingatha seenkozo zakho ziphelele, ngoko wonwabele i-oats, iquinoa, irayisi emdaka okanye ezinye iimveliso eziziinkozo namhlanje.
4. Bandakanya iprotheni ebhityileyo kunye / okanye ephezulu-fiber.
Uphando olutsha kulo nyaka luqaphele ukuba ukutya ukutya kwezityalo (oko kukuthi, ukutya okugxininisa ukutya okusekelwe kwizityalo ngaphandle kokusika iimveliso zezilwanyana ngokupheleleyo) njengomntu omdala oselula kunokubangela umngcipheko omncinci wesifo senhliziyo ngokuhamba kwexesha. Xa kuziwa kwimithombo yeprotheyini, i-AHA incoma ukubandakanya iiprotheni zezityalo, njengamantongomane kunye nemifuno, kunye neentlanzi okanye intlanzi yaselwandle, iimveliso zobisi eziphantsi kunye nenyama ephilileyo.
5. Khetha iioli ezinempilo.
Xa udla isidlo sakusihlwa ekhitshini, i-AHA incoma ukusebenzisa amafutha anempilo, asekelwe kwizityalo ezifana neoli yeoli kunye neoli yelanga. Baqaphela ukunqanda ukusetyenziswa kweoyile yezityalo ezitshatyalaliswayo, njengesundu kunye neoyile yekhokhonathi, kukutya kwakho okusempilweni. Ioli yomnquma ingaba yinto enhle kuwe-iyinxalenye enkulu yokutya kweMeditera kunye ineempembelelo ezichasayo oko kuyenza ibe yeyona nto iphambili kwipantry.
6. Khetha ukutya okucutshungulwayo kancinci kangangoko.
Iinkxalabo eziphambili ngokutya okucutshungulwayo, ngokutsho kwe-AHA media release, ngumthamo wetyuwa, amafutha ahluthayo kunye necholesterol ezinokuba nazo. Oko kuthethiweyo, siyazi ukuba akunakubakho ngqiqweni ukwenza konke ukutya kwakho kwasekuqaleni. Ukunceda ukucutha, i-AHA ichaza ukuba inyama ecutshungulweyo ibaluleke kakhulu ukunqanda okanye ukunciphisa. Inyama ecutshungulwayo ibandakanya iiproteni zezilwanyana ezigcinwe ngandlel’ ithile, njengebhekoni etshisiweyo okanye inyama yesidlo sasemini enyangisiweyo. (Ezo nyama nazo zinako thatha uxanduva kwimpilo yakho yengqondo .)
7. Nciphisa ukutyiwa kweeswekile ezongeziweyo.
Iswekile eyongeziweyo kwisidlo sakho ingaba evela kwiindawo ezininzi , kuxhomekeke kwinto othanda ukuyitya. Si iimbono ezimbalwa zokutshintsha ngokulula oko kuya kukunceda unciphise ukutya kwakho iswekile njengokwenza isaladi yakho yokunxiba kunye nokutshintsha iodolo yakho yekofu-kwaye ukuba uyilungele, zama wethu 30-Day Slash Umngeni wakho weswekile, kakhulu . Ukunciphisa ukutya kwakho iswekile kunokuba nezinye izibonelelo zempilo ezininzi- ukusuka ekuphuculeni ulusu lwakho ukuya ekunciphiseni umngcipheko wakho wesifo seswekile .
8. Nciphisa ukutya kwakho kwesodium.
Siyazi ukuba inani eliphezulu le-sodium linokuba nzima entliziyweni yakho. Ngenxa yesi sizathu, i-AHA iphakamisa ukukhetha okanye ukulungiselela ukutya ngetyuwa encinci okanye engekho. Kwiivenkile zokutyela, kunokuba nzima ukunqanda, kodwa unokuhlala uhlala ekhaya yehlisa ityuwa yakho ngeendlela ezincinci , njengokuhlanjululwa kokutya okunkonkxiweyo kunye nokuzama imixube yesinongo engenatyuwa. (Ingcebiso ye-AHA yokuphepha ukutya okucutshungulwayo kuya kukunceda ngale nto.)
9. Nciphisa ukusetyenziswa kotywala.
Ukuba awukho umntu oselayo, i-AHA incoma ukuba ungaqali. Kodwa, ewe, iglasi yewayini okanye ibhiya ngamaxesha athile inokungena kwiindlela ezininzi ezisempilweni— ukutya kweMeditera ide ikhuthaze umlinganiselo ophakathi wewayini ebomvu. Oko kuthethiweyo, into eninzi kakhulu into entle ngamanye amaxesha ayinakulunga kangako. Jonga esi sikhokelo kufuneka usele kangakanani , ngokutsho kwengcali yezokutya.
10. Zama ukuba ungakhethi
Ingcebiso yokugqibela ye-AHA ilula: musa ukwenza ngaphandle, nokuba kusekhaya, kwiholide okanye kwindawo yokutyela. Bacebisa ukuba usebenzise esi sikhokelo kungakhathaliseki ukuba ukutya kulungiselelwa okanye kusetyenziswa phi na. Iindaba ezimnandi zezokuba ingxelo igxile kakhulu ekutyeni kwakho kufanele Yidla, njengeeprotheyini eziphilileyo, imveliso entsha kunye neenkozo ezipheleleyo, ngelixa ukutya kufuneka umda azigxininisi kakhulu. I-AHA nayo iyayiqonda loo nto ukutya kunye nokungakhuseleki kwesondlo kunokuthetha ukuba abantu abaninzi banokungasoloko benokhetho olusempilweni olufumanekayo kubo-kodwa inqaku kukukhetha olona khetho lusempilweni xa unako. Utshintsho oluncinci ngokuhamba kwexesha lunokongeza kwiinzuzo ezinkulu kwimpilo yentliziyo yakho.
Okukwintsusa
Ezona ndaba zilungileyo kuzo zonke zezokuba ukutya ukutya okusempilweni kunokuba ngumzamo omnandi. Zama nje ezinye zezona zidlo zethu zilula ezisempilweni, njengeMaple-Roasted Chicken Things with Sweet Potato Wedges kunye neBrussels Sprouts okanye iSlow-Cooker Braised Beef eneminqathe & neeturnips. Kungakhathaliseki ukuba ulandela ngokungqongqo kangakanani na ukutya okuthile, ukutya umxube wokuzalisa iiprotheyini kunye nemifuno enomsoco iya kukubeka endleleni eya kwimpilo engcono.
