Ngaba ugqirha wakho ukuxelele ukuba inqanaba lakho le-cholesterol liphezulu kancinci kuvavanyo lwakho lwegazi lwamva nje? Kuqhelekile ukuba uzive usoyika kwaye ukhathazekile xa oko kusenzeka. Usenokuba uzibuza, "Ndenze ntoni ngoku?" Kodwa iindaba ezimnandi zezokuba,
zininzi izinto esinokuzenza ukulawula oku. Eyona nto ibalulekileyo kwezi kukwenza utshintsho kwindlela esitya ngayo. Injongo yethu kufuneka ibe kukunciphisa
i-cholesterol yethu ye-LDL (Low-Density Lipoprotein), eyingozi emzimbeni, ebizwa ngokuba yi-cholesterol "embi". Ke namhlanje, siza kuthetha ngezinye zezona zicwangciso zokutya zibalaseleyo ezingqiniweyo ngokwesayensi kwaye ziya kukunceda ugcine impilo yakho ngelixa usitya ukutya okumnandi. Ezi ayizozinto zexeshana, kodwa zizinto ezinokwenziwa yinxalenye yendlela yokuphila enempilo.
1. Ukutya kweMeditera
Olu lukutya oludumileyo oluhlala lucetyiswa
ziingcali zentliziyo kwihlabathi liphela. Njengoko igama lisitsho, olu lukutya lwendabuko olulandelwa ngabantu abakumazwe ajikeleze uLwandle lweMeditera (umzekelo, amazwe afana neGrisi ne-Itali) kangangeminyaka emininzi. Luquka ikakhulu:
- Iziqhamo nemifuno emitsha
- Iinkozo ezipheleleyo (izinto ezifana nerayisi emdaka, i-buckwheat, i-oats)
- Intlanzi kunye nenyama engenamafutha
- Ioyile yomnquma eyongeziweyo
Eyona nzuzo inkulu yale ndlela kukuba ayisiyonto yexeshana nenzima ukuyenza. Ukutya kuyamnandi, kwaye ungakutshintsha ngendlela othanda ngayo. Yiyo loo nto kulula kakhulu ukukulandela ubomi bakho bonke. Uphando lwezenzululwazi luye lwabonisa ukuba olu hlobo lokutya luluncedo kakhulu kwimpilo yentliziyo.
2. Utshintsho kwindlela yokuphila yonyango (Ukutya kwe-TLC)
Ukutya kwe-TLC yinkqubo enamacandelo amathathu equka
ukutya, umthambo, kunye nokulawula ubunzima . Kufunyenwe ukuba ukuba uzenza zonke ezi zinto zintathu ngokuchanekileyo, unganciphisa amanqanaba akho e-cholesterol embi (LDL) ngama-20% ukuya kuma-30%. Kule nkqubo, kufuneka uthi ndlela-ntle
kumafutha e-trans . Oko kuthetha izinto ezifana neebhaka, i-margarine, kunye nokutya okuqhotsiweyo okuthosiweyo. Kunye
namafutha agcweleyo.Kufuneka unciphise ukutya okutyayo (umz. inyama enamafutha, ibhekoni). Kodwa oko akuthethi ukuba kufuneka uyeke ukutya okumnandi. Umzekelo, ungatshintshela kwiindlela ezinempilo ezifana neqhekeza leham engenamafutha endaweni yebhekoni. Ngamafutshane, ukuba ulawula ubungakanani, ungatya nezinto ezifana neepancakes kunye nebhotolo yamandongomane ngamanye amaxesha.
3. Ukutya kwe-DASH ukulawula uxinzelelo lwegazi oluphezulu
I-DASH (Dietary Approaches to Stop Hypertension) sisicwangciso esilula kakhulu ukulandelwa esiye savunywa yi-American Heart Association. Nangona injongo yaso ephambili ikukulawula uxinzelelo lwegazi oluphezulu, ikwasebenza kakhulu ekunciphiseni i-cholesterol. Enye into entle ngayo kukuba ungabona iziphumo ngokukhawuleza. Kolunye uphando, abantu abalandele le ndlela babone iziphumo ezilungileyo kwiiveki nje ezimbini. Kule ndlela, kufuneka utye okungakumbi kwezi:
- Iinkozo , iziqhamo, kunye nemifuno ( ifayibha ekule ndlela yokutya inceda kakhulu ekunciphiseni i-cholesterol)
- Iproteni engenamafutha (umz. iimveliso zobisi ezinamafutha aphantsi, iimbotyi, iilentili, intlanzi)
Kwakhona,
ityuwa (isodium), iswekile eyongeziweyo ngokwenziwa, iilekese, kunye nenyama ebomvu kufuneka zincitshiswe kakhulu.
Uthelekiso lweendlela eziphambili zokutya
Xa ucinga ngezi ndlela zokutya zahlukeneyo, usenokuba udidekile kancinci. Usenokuba uzibuza, "Yeyiphi engcono kum?" Nantsi indlela elula yokuthelekisa ezi ndlela zintathu ziphambili.
| Ukutya | Izinto onokuzitya ngakumbi | Izinto ekufuneka zinqunyelwe |
|---|
| iMeditera | Iziqhamo, imifuno, iinkozo ezipheleleyo, intlanzi, ioyile yomnquma, amantongomane | Ukutya okucutshungulweyo, iswekile, inyama ebomvu |
| I-DASH | Iziqhamo, imifuno, ubisi olunamafutha aphantsi, iiproteni ezingenamafutha, iinkozo | Ityuwa, iswekile, ukutya okunamafutha, inyama ebomvu |
| Imifuno/I-Vegan | Zonke iintlobo zokutya kwezityalo: imifuno, iziqhamo, iinkozo, iimbotyi, i-soy | Zonke iimveliso zezilwanyana (inyama, intlanzi, ubisi, amaqanda) |
5. Ukutya kwemifuno okanye ukutya kwe-Vegan
Ezi ndlela zimbini zokutya ezisekelwe kwizityalo, ukuba ukhetha ukutya okufanelekileyo, zinokwenza umahluko omkhulu kumanqanaba akho e-cholesterol.
- Umntu otya imifuno : Akatyi nyama.
- I-Vegan: Ayityi nayiphi na imveliso yezilwanyana. Oko kuthetha kungekuphela nje inyama, intlanzi, amaqanda , iimveliso zobisi, kodwa nobusi.
Uphando lubonise ukuba abantu abatya imifuno kuphela abasengozini enkulu yokuba nesifo sentliziyo kunye noxinzelelo lwegazi oluphezulu. Oku kungenxa yokuba ukutya okunemveliso yezilwanyana ephantsi okanye okungenazo iimveliso zezilwanyana, ngokuqhelekileyo kunamafutha apheleleyo, amafutha agcweleyo kunye ne-cholesterol ephantsi.
Kodwa nantsi impazamo eyenziwa ngabantu abaninzi. Ukuba utya kakhulu ii-lentil vadas eziqhotsiweyo, ii-ulundu vadas, ii-rolls, kunye nokutya okumnandi kuba nje ungumntu otya imifuno, akuyi kuyinciphisa i-cholesterol yakho. Yiyo loo nto kubaluleke kakhulu ukukhetha ukutya okunempilo okusekelwe kwizityalo endaweni yokuba "ngumdli wemifuno ongondlekanga."
Kwakhona, ukuba utshintshela ekutyeni okusekelwe kwizityalo kuphela, kubalulekile ukuqinisekisa ukuba ufumana izondlo ezibalulekileyo ezifunekayo emzimbeni wakho, ezifana ne
-iron, i-vitamin B12, i-vitamin D, kunye ne-calcium . Kungcono ukuthetha
nogqirha wakho ngale nto.
Ezinye iindlela zokutya eziphumelelayo ngakumbi
Ukongeza kwezo zikhankanyiwe ngasentla, kukho nezinye iindlela ezininzi.
Ukutya Okuguquguqukayo
Olu lukutya okuguquguqukayo kwemifuno. Oko kukuthi, ukutya ukutya okusekwe kwizityalo, kunye nokongeza inyama encinci okanye intlanzi ngamanye amaxesha. Olu lukutya okulula kubantu abaninzi, kuba lubavumela ukuba balungiselele ukutya kwabo ngendlela abayithandayo ngelixa besafumana izibonelelo zokutya kwemifuno.
Ukutya kweKliniki yaseMayo
Esi sisicwangciso sendlela yokuphila. Sigxininisa ekutyeni okufana ne-oats enefayibha eninzi, iintlanzi ezityebileyo kwi
-omega-3 fatty acids , amantongomane afana ne-walnuts kunye ne-almonds, kunye neoyile yomnquma, ezinceda ekunciphiseni i-cholesterol. Ukuzilolonga kunye nokulawula ukutya nazo zezona zinto zibalulekileyo.
Ukutya kukaDean Ornish
Kukho amanqanaba ahlukeneyo oku. Eli nqanaba liphezulu kakhulu linamafutha aphantsi kakhulu kwaye lisusa ngokupheleleyo iimveliso zezilwanyana. Izifundo zibonise ukuba abantu abalandela olu hlobo lokutya luqinileyo banciphise i-cholesterol yabo malunga nama-30%. Nangona kunjalo, oku kunokuba nzima kubantu abaninzi ukulandela ixesha elide. Nangona kunjalo, kuxhomekeke kwiinjongo zakho zempilo, kukwakho neendlela ezingangqongqo kangako phantsi kolu hlobo lokutya.
Khumbula, ezinye iintlobo zamafutha zibalulekile emzimbeni. Amafutha "alungileyo" , njengeoyile yentlanzi kunye ne -omega-3s , abalulekile ukuze umzimba usebenze kakuhle. Ngoko ke ngaphambi kokuba uqale naluphi na uhlobo lokutya, thetha nogqirha wakho ukuze akhethe olulungele wena.
Okokugqibela, iinkqubo zorhwebo zokunciphisa umzimba ezifana neWeight Watchers kunye neBiggest Loser Diet nazo zinokukunceda ukulawula i-cholesterol yakho. Kwakhona, isitshixo kukukhetha ukutya okunempilo kunye nokuzilolonga.
Umyalezo Wokuya Ekhaya
- I-cholesterol ephezulu ayisiyonto yokukhathazeka ngayo, kodwa yimeko enokulawulwa ngendlela efanelekileyo yokuphila .
- Endaweni yokutya okwethutyana, zama ukwamkela indlela yokutya enempilo ebomini bakho.
- Yenza iziqhamo ezintsha, imifuno, iinkozo ezipheleleyo, iiproteni ezingenamafutha (intlanzi, inkukhu), kunye neeoyile ezilungileyo (ioyile yomnquma, amantongomane) zibe kukutya kwakho okuphambili.
- Nciphisa ukutya okucutshungulweyo, iziselo ezineswekile, ukutya okubhakiweyo, kunye nokutya kwezilwanyana okunamafutha kangangoko kunokwenzeka.
- Kunye nokulawula ukutya, ukuzilolonga rhoqo kubalulekile ukuze kulawulwe i-cholesterol.
- Ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, soloko uqhagamshelana nogqirha wakho ukuze ufumane eyona ilungileyo nekhuselekileyo kuwe.
i-cholesterol, i-cholesterol, isifo sentliziyo, ukutya, isicwangciso sokutya, i-LDL cholesterol, i-cholesterol embi, ukutya okunempilo, ukunciphisa umzimba, ukutya kweMeditera
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