Ngaba ugqirha wakho ukuxelele ukuba inqanaba lakho le-cholesterol liphezulu kancinci? Xa oko kusenzeka, into yokuqala abantu abaninzi abayicingayo nabayenzayo kukususa ngokupheleleyo iioyile kunye namafutha ekutyeni kwabo. Bacinga ukuba, "Ukutya ioyile yimbangela yoku, ngoko ke ungayityi ioyile." Kodwa ubusazi na, ngokutsho kweengcali zesondlo, ukususa zonke iintlobo zeoyile ngequbuliso kuya kwenza umonakalo omkhulu kunokuba kulunge kwimizamo yakho yokunciphisa i-cholesterol yakho. Xa kufikwa kumafutha, eyona nto ibalulekileyo kukukhetha ubungakanani kunye nohlobo olufanelekileyo.
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Kutheni amafutha/iioyile zibalulekile emizimbeni yethu?
Ekubeni kukho unxibelelwano phakathi kwamanqanaba e-cholesterol egazini kunye namafutha akukutya esikutyayo, unokucinga ukuba ukuyeka ngokupheleleyo amafutha ekutyeni kwakho yeyona nto ilungileyo onokuyenza. I-cholesterol ephezulu yinto ebangela izifo ezinzulu ezifana nesifo sentliziyo kunye nestroke. Kodwa iingcali zithi imiqathango enjalo yokutya egqithisileyo ayilunganga kuwe.
"Eyona nto imbi onokuyenza ngentliziyo yakho kunye nempilo iyonke kukususa ngokupheleleyo amafutha ekutyeni kwakho. Kunzima kuwe ukuziqhelanisa nokutya okungenamafutha, kwaye akulunganga kwimpilo yakho ."
Ngamafutshane, ii-fatty acids zibalulekile emizimbeni yethu ukuze isebenze kakuhle. Ezinye iintlobo zamafutha , ingakumbi ii-omega-3 fatty acids, zilungile kakhulu entliziyweni yakho. Zikwanceda ekuthuthweni nasekufunxeni iivithamini ezinyibilikayo kumafutha ezifana neevithamini A, D, E, kunye ne-K emzimbeni wonke. Ayisiyiyo loo nto kuphela, kodwa amafutha anika imizimba yethu amandla, okanye iikhalori.
Ngaphandle koko, amafutha anceda ekunambithekeni nasekuvumbani kokutya, kwaye akunceda uzive "uhluthi" emva kokutya. Cinga nje, ungaqhubeka nokutya ukutya okungenamafutha? Akuziveli kunelisekile, akunjalo? Ngoko ke, endaweni yokususa amafutha ngokupheleleyo, kubaluleke ngakumbi ukukhetha uhlobo olufanelekileyo.
Zeziphi iioyile ezifanelekileyo zokusebenzisa xa upheka ukuze unciphise i-cholesterol?
Ukulawula amanqanaba e-cholesterol, kubalulekile ukunciphisa ubungakanani bamafutha esiwasebenzisayo, kunye nokukhetha uhlobo olufanelekileyo lwamafutha xa sipheka. Amafutha esiwasebenzisa kwizinto ezifana nebhotolo, i-margarine, kunye neeoyile zemifuno anokwahlulwahlulwa abe ngamacandelo amabini aphambili: amafutha alungileyo (amafutha angagcwaliyo) kunye namafutha amabi (amafutha agcweleyo kunye namafutha aguqulweyo).
| Uhlobo lwamafutha | Inkcazo kunye nokutya kubandakanyiwe |
|---|---|
| Amafutha Alungileyo (Amafutha Angagcwaliyo) | Ezi zilungile entliziyweni. Zithintela imithambo yegazi ukuba ingavaleki. Olu lolona hlobo sifanele silusebenzise kakhulu. - Amafutha angenamafutha: Ioyile yomnquma, ioyile yecanola, ioyile yesesame, iiavokhado kunye neoyile yeavokhado, amantongomane afana namandongomane kunye namafutha awo. - Amafutha e-Polyunsaturated: ioyile yombona, imbewu yelanga kunye neoyile, iisoya kunye neoyile yesoya, ioyile yentlanzi. |
| Amafutha Amabi (Amafutha Agcweleyo Nee-Trans) | Ezi zinto ziyandisa umngcipheko wokuvaleka kwemithambo yegazi. Ukusetyenziswa kwazo kufuneka kuncitshiswe kakhulu. - Amafutha agcweleyo: Inyama enamafutha amaninzi, iimveliso zobisi ezinamafutha apheleleyo (ibhotolo, itshizi, i-ayisikhrim), ioyile yekhokhonathi , ioyile yesundu. - Amafutha e-Trans: Ukutya okucutshungulwayo okufana ne-stick margarine, i-shortening, iibhisikithi ezithengwa evenkileni, ii-crackers, kunye nee-pastries. (Iioyile zokupheka azinawo amafutha e-trans.) |
Oko kufuneka ukwazi ngokukodwa malunga neoyile yethu yekhokhonathi
Njengoko ubona, ioyile yekhokhonathi ihlelwe njenge 'mafutha amabi'. Isizathu soku kukuba ioyile yekhokhonathi inamafutha agcweleyo . Kodwa kukho ingongoma ebalulekileyo ekufuneka siyiqonde apha. Ekubeni ioyile yekhokhonathi iyimveliso esekwe kwizityalo, ayinayo i-cholesterol . Nangona kunjalo, kuba inamafutha agcweleyo amaninzi, njengayo nayiphi na enye into, ioyile yekhokhonathi kufuneka isetyenziswe ngokulinganisela . Nangona kunganyanzelekanga ukuba uyiyeke ngokupheleleyo, kububulumko ukuphepha ukuyisebenzisa ngokugqithisileyo.
Umzimba wethu uvelisa ubungakanani bamafutha agcweleyo kunye ne-cholesterol oyifunayo. Ngoko ke, akukho mfuneko yokufumana ezingaphezulu kwezi ngaphandle. Asidingi amafutha e-trans konke konke.
Umahluko wokwenyani phakathi kweoyile elungileyo nengalunganga
Enyanisweni, uninzi lweeoyile esiziphekelayo xa sipheka zixubene namafutha alungileyo nangalunganga. Umzekelo, ioyile yomnquma ithathwa njengeoyile "elungileyo", kodwa ikwanawo namafutha agcweleyo (amafutha amabi). Ngokufanayo, ibhotolo ithathwa "embi," kodwa ikwanawo namafutha angagcwaliyo (amafutha alungileyo). Ukuba ioyile ilungile okanye ayilunganga kuxhomekeke kuhlobo lwamafutha equlathe lukhulu.
Kodwa khumbula, ukuba ioyile "ilungile" akuthethi ukuba ungayisebenzisa kakhulu. Ukwenza njalo akuyi kunceda ekunciphiseni i-cholesterol.
Neoyile ezilungileyo (ezifana neoyile yomnquma) zinokongeza amafutha agcweleyo angafunekiyo kunye neekhalori emzimbeni wakho xa zisetyenziswa ngokulinganisela. Njengebhotolo, ioyile yomnquma ikwanazo neekhalori. Xa kongezwa iikhalori ezingafunekiyo emzimbeni, ubunzima bomzimba buyanda. Ukutyeba kakhulu yenye into ebangela isifo sentliziyo.
Ngoko ke zeziphi iintlobo zeoyile ekufuneka uzigcine ekhitshini?
Kulungile, zeziphi iintlobo zeoyile esifanele sizisebenzise xa sipheka ukuze sinciphise i-cholesterol?
- Ukupheka ngokubanzi: Kungcono ukugcina iioyile eziphezulu kumafutha angagcwaliyo kwaye zinokumelana nobushushu obuphezulu ekhitshini lakho. Imizekelo ibandakanya ioyile yemifuno, ioyile yecanola, kunye neoyile yelanga. Ezi azibizi kakhulu kwaye zingasetyenziselwa ukulungiselela iintlobo ngeentlobo zezitya.
- Ukuze ufumane incasa ekhethekileyo: Ungasebenzisa nezinto ezifana neoyile yeavokhado kunye neoyile yealmond.
- Malunga neOlive Oil: Ungapheka ngeoyile yomnquma. Nangona kunjalo, iioyile ezifana ne-extra-virgin olive oil, i-sesame oil, kunye ne-walnut oil akufuneki zibekwe kubushushu obuphezulu. Zitsha lula, zilahlekelwa ziimpawu zazo kunye nencasa. Ezi zingcono xa zisetyenziswa kwiisaladi okanye njenge-drip phezu kwemifuno ephekiweyo.
Ngaphandle kweoyile yekhokhonathi kunye neoyile yesundu, ezinye iioyile zemifuno zezona zicetyiswa kakhulu ziingcali. Kodwa oko akuthethi ukuba kufuneka uyeke ngokupheleleyo ibhotolo okanye imajarini. Into ebalulekileyo kukunciphisa ukusetyenziswa kwazo.
Kulungile, masipheke ngendlela ehlisa i-cholesterol!
Kukho iindlela ezimbalwa ezilula zokunciphisa amafutha amabi ekutyeni kwakho.
- Sebenzisa ngaphantsi koko iresiphi ikufunayo: Umzekelo, ukuba iresiphi yekhekhe ifuna isiqingatha sekomityi yebhotolo, kufuneka usebenzise isiqingatha sekomityi yebhotolo kunye nesiqingatha sekomityi yeoyile esemgangathweni.
- Sebenzisa izinto ezisempilweni endaweni yazo: Endaweni ye-shortening ngento efana ne-canola oil.
- Sebenzisa izinto ezithatha indawo ezingenamafutha: Xa usenza izinto ezifana neepancakes kunye neemuffins, ungatshintsha inxalenye yeoyile kwiresiphi nge-applesauce engenaswekile okanye i-yogurt engenamafutha.
Nazi ezinye izinto eziluncedo onokuzisebenzisa endaweni yazo.
| Endaweni yezi... | Zama ezi... |
|---|---|
| Ikomityi e-1 yekrimu emuncu | Ikomityi e-1 yeyogathi yamaGrike enamafutha aphantsi okanye ubisi olunamafutha aphantsi |
| Icephe lebhotolo yokuqhotsa | Ithisipuni e-1 yebhotolo + ithisipuni e-1 1/2 ye-canola/enye ioyile yemifuno |
| I-1/2 indebe yebhotolo yokubhaka | 1/2 indebe ye-canola okanye yeoyile yemifuno okanye 1/4 indebe yeoyile yecanola + 1/4 indebe yeebhanana ezicoliweyo okanye Ikomityi ye-1/4 yeoyile ye-canola + ikomityi ye-1/4 ye-applesauce engenaswekile |
| I-1/2 indebe yebhotolo yeebrownies | I-1/4 yekomityi yeoyile + iipunipoyi ezi-3 zeplum ezomisiweyo eziqoshiweyo |
| Ikomityi e-1 yobisi olupheleleyo | Ikomityi e-1 yobisi olunamafutha aphantsi oluyi-1% okanye Ubisi olusekelwe kwizityalo olufana nobisi lwesoya/ubisi lwe-almond |
Nokuba yeyiphi na indlela oyilandelayo, isiphumo siyafana: ukunciphisa inani lamafutha amabi (agcweleyo kunye namafutha aguqulweyo) ongezwe ekutyeni kwakho.
Umyalezo Wokuya Ekhaya
- Amafutha abalulekile ukuze umzimba wakho uhlale usempilweni, ngoko ke musa ukuwasusa ngokupheleleyo amafutha ekutyeni kwakho.
- Eyona nto ibalulekileyo kukukhetha amafutha alungileyo (amafutha angagcwaliyo) kunye nokunciphisa ukusetyenziswa kwamafutha amabi (amafutha agcweleyo kunye namafutha aguqulweyo) kangangoko kunokwenzeka.
- Neeoyile ezilungileyo mazisetyenziswe ngokulinganisela, kuba zikwaneekhalori eziphezulu. Ukusetyenziswa kakhulu kunokukhokelela ekutyebeni.
- Funda ilebhile yokutya okuthengiweyo evenkileni (iibhisikithi, iipastries) uze ujonge ukuba ziqulethe amafutha e-trans na .
- Ukuba unenkxalabo malunga namanqanaba akho e-cholesterol kunye nokutya, thetha nogqirha wakho rhoqo .
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