Ingaba ingxelo yakho yamva nje yezonyango ithi inqanaba le-cholesterol yakho liphezulu kancinci? Uninzi lwethu luye loyike xa sibona oko. Sicinga, "Owu, kufuneka ndiyeke ukutya ibhotolo, i-ayisikhrim, kunye nenyama enamafutha ukususela ngoku." Nangona kukho inyaniso ethile kuloo bali, kukwakho neendaba ezimnandi kuwe. Oko kukuthi, ukongeza ukutya okuthile ekutyeni kwakho kunokunceda ukulawula amanqanaba akho e-cholesterol. Kungcono kwaye kulula kangakanani oku kunokuginya ipilisi ngamanzi?
Ngaba oku kukutya okumangalisayo ngokwenene? Hayi, kodwa kufana kakhulu nomlingo. Abaphandi bafumanise ukuba oku kutya okukhethekileyo, okubizwa ngokuba "kukutya okusebenzayo," kunempembelelo enkulu, elungileyo kumanqanaba akho e-cholesterol. Ezinye izifundo zibonise ukuba ukutya okuqulethe ezi "superfoods" kunokuba luncedo njengamayeza athile okunciphisa i-cholesterol ekwehliseni i-cholesterol "embi" yomzimba wakho, okanye i-LDL (Low-Density Lipoprotein) cholesterol . Oku kungqinwe kangangokuba i-FDA (Food and Drug Administration) e-United States ide yanika oku kutya "ibango lempilo" lokuba kunokulawula i-cholesterol.
Ziziphi ezo "zidlo zintle" ezinciphisa i-cholesterol?
Kulungile, ngoku masibone ukuba zeziphi ezi zinto zilungileyo kakhulu entliziyweni yethu kwaye zinceda ukulawula i-cholesterol. Akunzima kangako ukuzongeza ezi zinto ekutyeni kwakho kwemihla ngemihla.
| Uhlobo lokutya | Indlela yokunceda umzimba |
|---|---|
| Iintlanzi Ezinamafutha Umzekelo: isalmon, i-mackerel, i-herring, i-mackerel | Ii-omega-3 fatty acids ezikwezi ntlanzi zilungile kakhulu kwimpilo yentliziyo. Zinceda ekunciphiseni uxinzelelo lwegazi kwaye zinciphise olunye uhlobo lwamafutha egazini olubizwa ngokuba yi-triglycerides. |
| Ii-Oats kunye ne-Oat Bran | Zityebile kwi-fiber enyibilikayo. Le fiber isebenza njengesiponji, ifunxa i-cholesterol kwindlela yakho yokugaya ukutya kwaye inceda ukuyisusa emzimbeni wakho. Ukutya ikomityi ye-oats kusasa sisiqalo esihle. |
| Amantongomane afana ne-walnuts kunye ne-almonds | Ezi nati ziqulethe amafutha asempilweni (amafutha angagcwaliyo). Ukutya intwana yala ma nati ngosuku kunokunceda ukunciphisa i-cholesterol embi (LDL). Kodwa musa ukutya amaninzi kakhulu, kuba aneekhalori eziphezulu. |
| Ukutya okunezityalo zeSterols okanye iiStanols | Ezi zongezwa kwiimargarine, iiyogathi, kunye neziselo zeziqhamo. Ezi Plant Sterols kunye neeStanols zizinto ezifumaneka kwizityalo. Zithintela umzimba ekufunxeni i-cholesterol ekutyeni. |
| Iimbotyi Umzekelo: iitships, iilentile, iipeas, isoya | Ezi zikwaphezulu kwi-fiber enyibilikayo. Ukuzifaka ekutyeni kwakho kwemihla ngemihla kunokunceda ukunciphisa amanqanaba e-cholesterol. |
Qiniseka ukuba uyazikhumbula ezi zinto xa utshintsha indlela otya ngayo!
Emva kokufunda ngokutya okunciphisa i-cholesterol, akuyonto ilungileyo ukuzenzela izigqibo wedwa, uthi, "Kulungile, ndiza kuzitya ezi ndize ndinciphise i-cholesterol yam." Le ayisiyonto omele uyenze wedwa.
Okokuqala, thetha nogqirha wakho.
Xa kufikwa ekulawuleni amanqanaba akho e-cholesterol, eyona nto ibalulekileyo kukusebenzisana nogqirha wakho . Nangona utshintsho kwindlela yokutya lunokunceda kakhulu, abanye abantu banokufuna amayeza okunciphisa umngcipheko wesifo sentliziyo. Ngoko ke, thatha iingxelo zakho uze udibane nogqirha wakho ukuze nixoxe ngesicwangciso sonyango esifanelekileyo kuwe. Unganikwa amayeza kunye notshintsho kwindlela yokutya.
Oku kutya akuyonto "yomlingo"!
Oku nako yinto ekufuneka uyikhumbule. Musa ukucinga ukuba ukutya intwana yewalnuts okanye isitya se-oats kusasa akuyi kukwenzakalisa, okanye ukuba ufumana ilayisenisi yokutya ukutya okunamafutha amaninzi, ukutya okuqhotsiweyo, kunye neekeyiki kangangoko ufuna.
Ukuze ufumane oku kutya kulungileyo, ngokuqinisekileyo kufuneka uphile ubomi obusempilweni.
Oko ikukuthi,
- Nciphisa ukutya okucutshungulweyo, ukutya okuqhotsiweyo, iziselo ezineswekile, kunye nokutya okunamafutha amaninzi (umz. inyama ebomvu, itshizi, ibhotolo) kangangoko kunokwenzeka.
- Lawula ubunzima bakho.
- Zilolonge yonke imihla. Yenza into efana nokuhamba ubuncinane imizuzu engama-30 ngosuku.
Ngamafutshane, kufana nokwakha indlu. Awunakwakha indlu ngesitena esinye kuphela. Ngokufanayo, awunakuba sempilweni ngokutya okumnandi nje okukodwa. Ukutya okunesondlo esifanelekileyo, iintlobo ngeentlobo, kunye nokuzilolonga ngokwaneleyo zizinto eziya kukunceda ugcine intliziyo yakho isempilweni.
Umyalezo Wokuya Ekhaya
- Kukho ukutya okuthile okufana ne-oats, intlanzi enamafutha, kunye nee-walnuts ezinceda ekunciphiseni amanqanaba e-cholesterol embi (LDL) emzimbeni wakho.
- Ukongeza ezi zinto zokutya ekutyeni kwakho kuphela akuyi kunceda ekulawuleni i-cholesterol yakho. Qiniseka ukuba uqhagamshelana nogqirha wakho ukuze akunike icebiso . Usenokufuna amayeza.
- "IiSuperfoods" azilogunyaziso lokutya ezinye ukutya okungenampilo kangangoko ufuna. Kubalulekile ukugcina ukutya okunempilo nokunesondlo .
- Ukuze ufumane iziphumo ezilungileyo, ukuzilolonga rhoqo kunye nokulawula ubunzima kubalulekile , kunye nokutshintsha indlela otya ngayo.
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