Masithi usandul’ ukubuya ekhaya emva kokuhlolwa kwakho rhoqo ngonyaka ngugqirha wakho. Ngeli xesha, ugqirha uthi inqanaba le-cholesterol egazini lakho liphezulu kancinci. Kuqhelekile ukuba uzive usoyika kwaye ukhathazekile xa usiva oku. Kodwa akukho sizathu sokukhathazeka. Kuba le meko ixhaphakile phakathi kwethu eSri Lanka.
Kodwa xa kukho i-cholesterol eninzi kakhulu, njengamafutha, iqala ukuqokelelana eludongeni lwemithambo yegazi yethu (imithambo yegazi). Oku kunokuthintela ukuhamba kwegazi, kwandise umngcipheko wokuqhekeka kwegazi okuyingozi, kwaye kukhokelele kwiimeko ezinzulu ezifana nokuhlaselwa yintliziyo kunye nokubetha kwentliziyo. Yiyo loo nto kubalulekile ukuqaphela oku kwaye uthathe amanyathelo afunekayo.
Ewe, kukho amayeza anokunceda ukwehlisa amanqanaba akho e-cholesterol ukuya kwinqanaba elisempilweni . Ugqirha wakho angakunika amayeza. Kodwa nokuba usebenzisa amayeza okanye akunjalo, kuya kufuneka wenze utshintsho oluthile kubomi bakho bemihla ngemihla ukuze ulawule i-cholesterol yakho.
Ngoko ke siqala phi?
Ukutya yeyona nto ibalulekileyo.
Into yokuqala ekufuneka uyenze ukuphucula impilo yakho kukuqaphela oko ukufaka emzimbeni wakho. Oko kuthetha ukutshintsha indlela otya ngayo. Ngokukhetha ukutya okunempilo endaweni yokutya ukutya okungenampilo, unokunciphisa amanqanaba akho e-cholesterol.
Okokuqala, yenza umkhwa wokugcwalisa isitya sakho ngeziqhamo, imifuno, iimbotyi, iinkozo ezipheleleyo, kunye neembotyi ezifana neembotyi kunye neetshickles. Ezi azikho nje kuphela kwi-cholesterol ephantsi, kodwa zikwaphezulu kwi-fiber. Ukutya okutyebileyo kwi-fiber kuluncedo kakhulu ekuncedeni ukunciphisa amanqanaba akho e-cholesterol. Akupheleli apho, i-fiber ikwanceda ekunciphiseni umngcipheko wezifo ezilandelayo:
- Isifo sentliziyo
- Istroke
- Ukutyeba kakhulu
- Uhlobo lwesibini lwesifo seswekile
Ukutya ukutya okunefayibha eninzi kukwenza uzive ugcwele, nto leyo enciphisa ukutya ukutya okulula okungenampilo.
Ukongeza koku, ungongeza izinto ezifana nentlanzi, amantongomane afana ne-cashews kunye namantongomane, iimveliso zobisi ezinamafutha aphantsi, kunye nenkukhu engenalusu ekutyeni kwakho.
Ngoku makhe sijonge nzulu ngakumbi kulwalamano oluphakathi kwe-cholesterol nokutya. Ukwazi ngeentlobo zamafutha kuya kukunceda ngokwenene.
| Uhlobo lwamafutha | Indlela echaphazela ngayo umzimba | Ukutya okuqulethe okuninzi |
|---|---|---|
| Amafutha Agcweleyo | Ezi zinto zinyusa amanqanaba e-cholesterol "embi" (LDL) kwaye zinciphise i-cholesterol "elungileyo" (HDL) , nto leyo enyusa umngcipheko wesifo sentliziyo. | Inyama ebomvu (inyama yenkomo, inyama yehagu), inkukhu enesikhumba, iimveliso zobisi ezinamafutha amaninzi (ibhotolo, itshizi), ukutya okuqhotsiweyo, iikeyiki, iibhisikithi, ioyile yekhokhonathi, ioyile yesundu. |
| Amafutha eTrans | Ezi zezona ntlobo zimbi zamafutha . Ziyingozi kakhulu kunamafutha agcweleyo. Zinyusa kakhulu amanqanaba e-LDL kwaye zonyusa kakhulu umngcipheko wesifo sentliziyo. Kufuneka ziyekwe ngokupheleleyo. | I-margarine, iimveliso zebhakari (iipastries, ii-donuts), ukutya okukhawulezayo, izidlo ezipakishiweyo (ukutya okucutshungulweyo). Ibhalwe ngokuthi "Ioyile efakwe i-hydrogen kancinci". |
| Amafutha alungileyo (Amafutha angagcwaliyo) (I-Monounsaturated kunye ne-Polyunsaturated) | Ezi zinto zinceda ekunciphiseni amanqanaba e-cholesterol "embi" (LDL). Ezinye ukutya zikwanceda ekunyuseni amanqanaba e-cholesterol "elungileyo" (HDL). | Iintlanzi ezinamafutha ezifana nesalmon, i-mackerel, kunye ne-herring, ii-cashews, ii-peanuts, ii-almond, ioyile yomnquma, ioyile ye-canola, kunye nee-avokhado. |
Khumbula, amagama athi "amafutha" kunye "ne-cholesterol" awasoloko embi. Okubalulekileyo luhlobo esilukhethayo.
Ioyile yomnquma ineempawu ezikhethekileyo. Nangona inciphisa i-cholesterol iyonke kunye namanqanaba e-LDL, ayinciphisi amanqanaba e-HDL aluncedo kuthi. Ke ngoko, ukusebenzisa ioyile yomnquma kunokunceda ukunciphisa umngcipheko wesifo sentliziyo. Nangona kunjalo, ukuba uzama ukunciphisa umzimba, kufuneka utye ioyile yomnquma kuphela ngokulinganisela.
Ukuba utyebile kakhulu, unganciphisa ubunzima bomzimba ngokutya ukutya okunesondlo kunye nokulawula ubungakanani bomlinganiselo wokutya kwakho. Nokuba unciphise nje iikhilogram ezi-5 ukuya kwezili-10 kunokwenza umahluko omkhulu kumanqanaba akho e-cholesterol ye-LDL.
Singazilolonga kancinci? (Ukubaluleka kokuzilolonga)
Ngaba ufuna ukufumana okuninzi kwindlela otya ngayo ukutya okutsha okuhambelana ne-cholesterol? Emva koko kufuneka uqale ukunyakaza. Oko kuthetha ukuzilolonga. Nangona umsebenzi womzimba ungachaphazeli ngqo amanqanaba e-LDL, uyanciphisa i-triglycerides, olunye uhlobo lwamafutha egazini lethu, ngelixa unyusa amanqanaba e-cholesterol elungileyo ye-HDL.
Ayipheleli apho, ukuzilolonga kunokunceda ekulawuleni ubunzima obugqithisileyo kunye nokunciphisa uxinzelelo lwegazi, zombini ezo zinto zinyusa umngcipheko wesifo sentliziyo.
Kuya kufuneka uzame ukwenza umthambo wemizuzu engama-30 ubuncinane yonke imihla ukuze intliziyo yakho ibethe ngamandla. Umzekelo, ungenza into efana nokuhamba ngokukhawuleza, ukubaleka, ukudada, okanye ukukhwela ibhayisekile. Ukuba awukaze uzilolonge ixesha elide, qala kancinci. Qala ngokuhamba imizuzu embalwa ngosuku uze wongeze ixesha lakho kancinci kancinci. Kungcono ukuthetha nogqirha wakho malunga nokuba loluphi umthambo olulungele wena kunye nokuba kufuneka ulwenze ixesha elingakanani.
Ukuba uyatshaya, yeka ngoku.
Amanqanaba akho e-cholesterol sesinye isizathu esihle sokuyeka ukutshaya. I-carbon monoxide oyiphefumlayo kwicuba inyusa izinga apho i-cholesterol iqokelelana khona kwiindonga zemithambo yegazi yakho. Ukuba ufuna uncedo lokuyeka lo mkhwa mbi, thetha nogqirha wakho malunga namayeza okanye iinkqubo zokunika iingcebiso.
Lumka nangokusela utywala.
Ezinye izifundo zibonise ukuba ukusela utywala ngokulinganisela kunokunyusa kancinci amanqanaba e-HDL (alungileyo) e-cholesterol. Nangona kunjalo, i-American Heart Association ithi ukuba awuseli utywala okwangoku, akufanele uqalise ngenxa yesi sizathu.
Ukuba usela utywala, yenza njalo ngokulinganisela. Ngokuqhelekileyo, oko kuthetha ukuba kungabi ngaphezu kwesiselo esinye ngosuku kubafazi kwaye kungabi ngaphezu kweziselo ezimbini ngosuku kumadoda.
Umyalezo Wokuya Ekhaya
- Nciphisa ukutya okunamafutha amaninzi agcweleyo. Kuphephe ngokupheleleyo ukutya okunamafutha agqithisileyo.
- Yitya iintlanzi ezinamafutha, ezifana nesalmon kunye ne-mackerel, iintsuku ezimbini okanye ezintathu ngeveki, ungazondliwa ngokuziqhotsa.
- Sebenzisa ioyile esempilweni efana neoyile yomnquma ngokulinganisela. Nciphisa ubungakanani bayo ukuba uxhalabile ngobunzima bakho.
- Zilolonge ubuncinane imizuzu engama-30 yonke imihla. Thetha nogqirha wakho ngaphambi kokuba uqalise.
- Ukuba utyebile kakhulu, ukunciphisa umzimba kunokunceda kakhulu ekulawuleni i-cholesterol.
- Kuphephe ukutshaya ngokupheleleyo kwaye unciphise ukusetyenziswa kotywala.
- Okona kubaluleke kakhulu, soloko uthetha nogqirha wakho malunga namanqanaba akho e-cholesterol kunye nonyango, kwaye ulandele icebiso lakhe.
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