Kulesi sihloko sibuyekeza imikhuba ebangela lokhu kanye namasu asebenze kahle ekunciphiseni lokhu, ngeseluleko esiwusizo esisekelwa ochwepheshe nezinhlangano zezempilo.
Imikhuba ephakamisa ama-triglycerides
Ukuphuza utshwala ngokweqile, ukudla okulula okunoshukela owengeziwe, kanye nezikhathi zokulala ezingajwayelekile yizici ezintathu ezingakhuphula amazinga e-triglyceride buthule. Utshwala, ikakhulukazi, bunethonya elibi kabili ekugayweni kwamafutha, ngokusho kochwepheshe. Ngaphezu kwalokho, uma kuhlanganiswe nokudla okunamafutha amaningi noma ama-carbohydrate, umthelela uba mkhulu nakakhulu. Ngakho-ke, ochwepheshe batusa ukunciphisa ukuphuza utshwala kube yiziphuzo ezimbili ngosuku kwabesilisa kanye neyodwa kwabesifazane.
Ushukela owengeziwe ungenye into ebalulekile. Isibindi siguqula ushukela owengeziwe ube yi-triglycerides , ngakho-ke ukunciphisa ukudla kwakho kubalulekile. Ukudla okufana neziphuzo ezinoshukela, ama-pastries, nesinkwa esimhlophe kufanele kuncishiswe. Esikhundleni salokho, kuyalulekwa ukukhetha izinketho ezine-fiber eningi kanye noshukela ocolisisiwe kancane.
Ukudla njengomngane
Ukudla okucebile nge-fiber kanye noshukela ocolisisiwe ophansi kungenye yezindlela ezinhle kakhulu zokwehlisa ama-triglycerides ngokwemvelo . Okusanhlamvu okuphelele, ubhontshisi, izithelo, imifino, namantongomane kungukudla okusiza ukuthuthukisa iphrofayili yamafutha. I-fiber, ikakhulukazi, ihlotshaniswa nokuncipha kokumuncwa kwamafutha kanye nokulawulwa okungcono kwe-metabolic. Kunconywa futhi ukufaka esikhundleni samafutha agcwele ngamafutha angagcwalisiwe, atholakala kumafutha omnqumo, ama-avokhado, namantongomane. Lezi ziqondiso zihambisana nezincomo ze-American Heart Association kanye ne-American College of Cardiology.
Ukudla kwasekuseni: ithuba lokuthuthuka
Enye indlela ethole ukuthandwa kakhulu yi-bran cereal enoshukela omncane. Lokhu kudla kuhlinzeka ngamagremu angu-5 kuya kwangu-10 e-fiber ngokuphakelwa ngakunye , ngamafutha amancane kakhulu noshukela owengeziwe. Ngokusho kochwepheshe bezokudla ababoniswe yi-EatingWell, ukukhetha i-cereal ene-fiber okungenani amagremu angu-5 kanye noshukela owengeziwe ongaphansi kwamagremu angu-5 ngokuphakelwa ngakunye kuyisinqumo esihle. Ingahlanganiswa nobisi olunamafutha amancane, i-yogurt yamaGreki, kanye nezithelo ezintsha ukuze uthole isidlo sasekuseni esiphelele. Kodwa-ke, kuyalulekwa ukuhlola ilebula lokudla okunempilo, njengoba kungezona zonke i-bran cereal ezifanayo.
Izincomo ezijwayelekile
Ngaphezu kokudla, ukuvivinya umzimba njalo, ukulawula isisindo, kanye nokulawula ukucindezeleka kubalulekile. Ukuzivocavoca okungenani imizuzu engama-30 ngosuku kusiza ukwehlisa ama-triglyceride nokuthuthukisa impilo yenhliziyo nemithambo yegazi. Kubalulekile futhi ukuphatha umfutho wegazi nesifo sikashukela, nokugwema ugwayi. Lezi zincomo zivela eziqondisweni zeCleveland Clinic kanye ne-American Heart Association.
Ukugcina amazinga e-triglyceride anempilo kungenzeka ngezinguquko ezilula kodwa eziqhubekayo. Ukunciphisa utshwala, ukunciphisa ushukela owengeziwe, ukwandisa i-fiber, kanye nokuzivocavoca kuyizinto ezibalulekile, ngokobufakazi, ezisebenzayo. Futhi uma udinga ukuvuselelwa, ukuqala usuku lwakho ngokusanhlamvu okuhle kwe-bran kungaba yisinyathelo sokuqala esihle kakhulu.
