Ngaba ugqirha wakho ukuxelele ukuba inqanaba lakho le-cholesterol liphezulu kancinci kuvavanyo lwakho lwamva nje lwegazi? Kuqhelekile ukuba uzive usoyika kwaye uxhalabile xa usiva oko. "Owu, ngoku kufuneka ndiyeke ukutya konke ukutya okumnandi nokuzilolonga imini yonke," unokucinga. Kodwa akukho nto yokoyika. Ngokwenza utshintsho oluncinci nolulula kwindlela ophila ngayo, ungayilawula le meko ngokulula kunokuba ucinga. Eyona nto ilungileyo onokuyenza kukulandela le mikhwa kunye namayeza achazwe ngugqirha wakho.
1. Lumka kakhulu ngamafutha owatyayo nowaselayo.
Nangona izinto ezifana nee-cheeseburger, i-ayisikhrim, kunye ne-fatty meat curry zinokuba nencasa entle, zinokwenza amanqanaba akho e-cholesterol abe mandundu. Isizathu esiphambili soku kukuba zinamafutha agcweleyo .
Ukunciphisa amafutha ezilwanyana, njengenyama enamafutha njengenyama yenkomo nenyama yehagu, nezinto ezifana nebhotolo, itshizi, kunye nobisi olunamafutha aphantsi, kunokunceda ukunciphisa amanqanaba e -cholesterol "embi" emzimbeni wakho (i-LDL cholesterol) .
Ngokutsho kwe-American Heart Association, yi-5% ukuya kwi-6% kuphela yeekhalori zethu zemihla ngemihla ekufuneka zivela kumafutha agcweleyo. Ukwenza njalo kunokunciphisa amanqanaba akho e-LDL malunga namanqaku ali-11-13.
Kodwa oku akuthethi ukuba ufanele uwasuse ngokupheleleyo amafutha ekutyeni kwakho. Ukwenza njalo kunokuba nefuthe elichaseneyo. Amafutha angagcwaliyo, afumaneka ekutyeni okufana neoyile yomnquma, iicashews, kunye neenati, anokunceda ukunyusa i-cholesterol yakho "elungileyo" (i-HDL) kwaye anciphise i-triglycerides yakho. Into ebalulekileyo kukukhetha amafutha angagcwaliyo kunamafutha angagcwaliyo nanini na kunokwenzeka.
| Uhlobo lwamafutha | Imizekelo nemiyalelo |
|---|---|
| Kuphephe: Amafutha Agcweleyo | Inyama enamafutha (inyama yehagu, inyama yenkomo), ibhotolo, itshizi, ubisi olunamafutha apheleleyo, i-ayisikhrim, ioyile yesundu, ioyile yekhokhonathi (ngokulinganisela). |
| Khetha: Amafutha Angagcwaliyo | Ioyile yomnquma, ioyile yecanola, iicashews, iialmond, iipeanut, iavokhado, intlanzi (isalmon, i-mackerel, i-tuna). |
2. Valelisa olu hlobo lwamafutha ngonaphakade!
Amafutha e-trans okwenziwa kufuneka asuswe ngokupheleleyo ekutyeni kwakho. Akukho ngxoxo malunga noku. La mafutha ayingozi kakhulu emzimbeni.
Amafutha e-trans awanyusi nje kuphela i-cholesterol embi (LDL), kodwa akwanciphisa i-cholesterol yakho elungileyo (HDL). La mafutha e-trans anokufumaneka ekutyeni okuthosiweyo okufana nee-donuts, iibhisikithi ezipakishiweyo, iikeyiki, ii-cookies, kunye nezinye iintlobo ze-margarine.
Ngoko ke, xa uthenga into evenkileni, yenza umkhwa wokufunda ilebheli. Ukuba ilebheli ithi "ioyile engaxutywanga nehydrogenated," iqulethe amafutha e-trans. Ngamanye amaxesha ithi 'ayinamafutha e-trans,' kodwa khangela ukuba la magama akhona na.
3. Masiyeke ukufunxwa kwe-cholesterol emzimbeni
I-fiber enyibilikayo iyasinceda kulo msebenzi. Ngamafutshane, le fiber enyibilikayo yenza ijeli ngaphakathi emathunjini, inceda ukubopha i-cholesterol egqithisileyo emzimbeni kwaye iyikhuphe ngendle.
Ziziphi ukutya okutyebileyo kwi-fiber enyibilikayo?
- Ii-oat
- Ibhali
- Iimbotyi ezifana neembotyi, iitshizi kunye neelentile
- I-Okra, igourd ekrakra, iBrussels sprouts
- Iziqhamo ezinje ngama-apile, iiorenji, kunye namapere
- Iminqatha
Izifundo zibonise ukuba ukuba unyusa ukutya kwakho ifayibha nge-5-10 grams ngosuku, unganciphisa amanqanaba akho e-cholesterol embi (LDL) malunga ne-5%. Ngoko ke, endaweni yesonka esimhlophe kunye neebhanisi ezenziwe ngomgubo, yongeza izinto ezifana ne-oats, imifuno, iziqhamo kunye namandongomane ekutyeni kwakho.
4. Xa kufikwa ekuzilolongeni, cinga "ngokuba ulonwabo luphezulu"
Ukuzilolonga kunokuphucula amanqanaba akho e-cholesterol, kodwa eyona nto ibalulekileyo kukwenza rhoqo .
"Impembelelo yokuzilolonga kwi-cholesterol ihlala iiyure ezingama-24 kuphela. Ngoko ke akukho sizathu sokuya ejimini iintsuku ezimbini kuphela ngeveki uze uchithe ezinye iintsuku," batsho oogqirha.
Eyona nto ingcono onokuyenza kukuzilolonga ubuncinane imizuzu engama-30 ngosuku . Kungaba kukuhambahamba nje kancinci endlwini yakho, kodwa kufuneka ukwenze yonke imihla. Kwakhona, ukuba unokunciphisa ne-5% yobunzima bomzimba wakho ngokwenza umthambo ngale ndlela, oko kuya kuba nefuthe elikhulu nelihle kumanqanaba akho e-cholesterol.
5. Masinyuse isantya semithambo kancinci.
Ukuba sele uzilolonga yonke imihla, ngoku ungaqhubeka nenyathelo elinye. Oko kuthetha ukuba, ngezinye iintsuku, ungenza umthambo wakho nzima kancinci.
Isicwangciso esilungileyo kukuzilolonga ngomlinganiselo ophakathi malunga nemizuzu engama-40, iintsuku ezintathu okanye ezine ngeveki.
Umzekelo:
- Ukuba uhlala uhamba, zama ukuhamba ngokukhawuleza okanye ukubaleka okwethutyana ngexesha lokuhamba kwakho.
- Ukuba ungumgijimi, baleka ngokukhawuleza okwethutyana (ii-sprint intervals).
6. Fumana isisombululo soxinzelelo emsebenzini
Ukuba uziva uxinezelekile emsebenzini, ngokuqinisekileyo kufuneka uyiqwalasele loo nto. Uphando lubonise ukuba abantu abaxinezelekileyo emsebenzini banamanqanaba aphezulu e-cholesterol embi (LDL) kunye namanqanaba aphantsi e-cholesterol elungileyo (HDL) .
Eminye imisebenzi inokuba yingxaki ngokwemvelo, kodwa kukho izinto onokuzenza ukuze uyilawule.
- Phumla kancinci ngelixa usebenza. Sukuma uhambe umzuzu.
- Sebenzisa lonke ikhefu lakho lonyaka. Hlala ekhaya ukhululeke.
- Thetha nomphathi wakho umcele ukuba abeke phambili umsebenzi wakho ukuze ukwazi ukusebenzisa ixesha namandla akho ngobulumko.
7. Ukutshaya kufuneka kuyekwe.
Umsi wecuba wehlisa amanqanaba akho e-cholesterol "elungileyo" (HDL) . Nangona ukuyeka ukutshaya kungayinciphisi ngokuthe ngqo i-cholesterol "embi" (LDL), kuyawuphucula umlinganiselo wakho we-cholesterol elungileyo nembi. Oko kubaluleke kakhulu kwimpilo yentliziyo.
Usenokuba ukhe wazama ukuyeka ukutshaya ngaphambili kodwa wasilela. Yinto eqhelekileyo leyo. Abantu abaninzi bayazama izihlandlo ezininzi. Kodwa ungayeki. Lelona tyalo-mali likhulu onokulwenza kwimpilo yakho iyonke. Ungathetha nogqirha wakho ngale nto uze ufumane uncedo.
Umyalezo Wokuya Ekhaya
- Thetha nogqirha wakho malunga namanqanaba akho e-cholesterol kwaye usebenzise amayeza awabhalele wona ngqo.
- Nciphisa amafutha agcweleyo njengeenyama ezinamafutha, ibhotolo, netshizi, endaweni yoko khetha amafutha angagcwaliyo njengeentlanzi, iicashews, kunye neeavokhado.
- Ziphephe ngokupheleleyo ii-trans fats ezifumaneka ekutyeni kwebhakari nakwiibhisikithi ezipakishiweyo.
- Yongeza ukutya okutyebileyo kwi- soluble fiber, njenge-oats, iimbotyi, imifuno, kunye neziqhamo, ekutyeni kwakho.
- Zilolonge, njengokuhamba ngokukhawuleza, ubuncinane iintsuku ezi-5 ngeveki, ubuncinane imizuzu engama-30 ngosuku.
- Fumana iindlela zokunciphisa uxinzelelo. Oko kuchaphazela namanqanaba e-cholesterol.
- Ukuba uyatshaya, gqiba ekubeni uyeke namhlanje. Funa ingcebiso kagqirha.
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