Ungayilawula njani i-cholesterol ngokutya kwakho? Masithethe!

Ngaba oko ukutyayo kuyayichaphazela i - cholesterol emzimbeni wakho? Ewe, iyasebenza. I-cholesterol yinto efana ne-wax ebaluleke kakhulu kwizinto ezininzi emzimbeni wethu, njengokwakha iiseli nokwenza iihomoni ezithile. Isibindi sethu senza yonke i-cholesterol esiyidingayo. Ngoko ke, ngokwenene, akufuneki sifumane nayiphi na i-cholesterol ekutyeni. Kufana nokongeza isanti engakumbi elunxwemeni. Nangona kunjalo, ukutya esikutyayo kuchaphazela kuphela malunga ne-20% ukuya kwi-30% ye-cholesterol egazini lethu. Kodwa kubalulekile ukugcina loo milinganiselo ilawulwa.

Ukutya okunyusa nokunciphisa i-cholesterol "embi" (LDL)

Kukho iintlobo ezimbini eziphambili ze-cholesterol emizimbeni yethu. Enye yi-cholesterol "elungileyo", ebizwa ngokuba yi -HDL (High-Density Lipoprotein). Enye yi-cholesterol "embi", ebizwa ngokuba yi-LDL (Low-Density Lipoprotein). Le LDL yingxaki. Inokuqokelelwa kwimithambo yegazi ize iyivale. Oku kwandisa umngcipheko wesifo sentliziyo .

Iindaba ezimnandi zezokuba kukho ukutya okunokunyusa amanqanaba akho e-cholesterol ye-LDL “embi”. Kukwakho nokutya okunokunceda ukwehlisa amanqanaba e-cholesterol ye-LDL. Ngoko ke, ngokwazi ukuba utye ntoni kwaye ungatyi ntoni, unokulawula amanqanaba akho e-cholesterol kwaye unciphise umngcipheko wesifo sentliziyo . Ukuthetha nogqirha wezondlo ngale nto kunokuba luncedo kakhulu.

Ziziphi ukutya eziqulethe i-cholesterol eninzi?

I-cholesterol esiyifumana ekutyeni ibizwa ngokuba yi-"Dietary Cholesterol." Ifumaneka kakhulu kwiimveliso zezilwanyana. Umzekelo, inyama, itshizi, kunye neemveliso zobisi.

Kodwa, khangela, uphando lwamva nje lubonisa ukuba xa kufikwa ekunciphiseni i-cholesterol, asiyo-cholesterol ekufuneka sikhathazeke ngayo kakhulu ekutyeni. Ziintlobo ezimbini zamafutha angenampilo eziyingozi ngakumbi - amafutha agcweleyo kunye namafutha e-trans. Ngelishwa, ukutya okuninzi okune-cholesterol eninzi kunokuba nala mafutha angenampilo.

Indlela yokunciphisa i-cholesterol ngokutya okunempilo?

Kulungile, makhe sijonge indlela yokunciphisa i-cholesterol ngokutya nokusela. Nazi ezinye izinto onokuzenza:

• Yongeza i-fiber enyibilikayo ngakumbi ekutyeni kwakho.
• Nciphisa ukutya kwakho amafutha agcweleyo .
• Musa ukutya amafutha e-trans!
• Yitya ukutya okunesondlo.

Ngoku masithethe ngayo nganye kwezi ngokwahlukeneyo.

1. Yongeza i-fiber enyibilikayo ngakumbi ekutyeni kwakho.

Le yeyona nto iphambili enceda ekunciphiseni i-cholesterol yakho ye-`(LDL)`. `(I-Soluble fiber)` luhlobo lwe-fiber enyibilikayo emanzini. Le fiber ibopha kwi-bile (eyenziwe nge-cholesterol) emzimbeni wethu ize iyisuse emzimbeni kunye neemveliso zenkunkuma. Cinga ngayo njengesiponji, ifunxa i-cholesterol.

Zama ukufumana phakathi kwe-10 kunye ne-25 grams yefayibha enyibilikayo ngosuku. Kungcono ubuze ugqirha wakho ukuba yeyiphi imilinganiselo efanelekileyo kuwe ngokweemfuno zakho zemihla ngemihla zeekhalori.

Nazi ezinye zokutya ezikwi-"Soluble fiber" eninzi:

• Iimbotyi ezomileyo ezifana neelentile, iitshizi, kunye neembotyi eziluhlaza
• Iziqhamo zeCitrus ezifana nama-apile, ama-blackberry, ii-orenji kunye nama-tangerines
• Ii-oat kunye ne-oat bran
• irayisi emdaka

2. Nciphisa Amafutha Agcweleyo

Amafutha agcweleyo luhlobo lwamafutha aqinileyo kubushushu begumbi. La afumaneka kakhulu kwi:

• Inyama ezicutshungulweyo ezifana nesoseji, ibhekoni, kunye nepepperoni.
• Inyama enamafutha efana neembambo zehagu, inkukhu engenalusu, kunye nenyama yenkomo enamafutha.
• Ukutya kobisi okunamafutha apheleleyo – ibhotolo, ikhrimu enzima, itshizi ekhrimu, kunye neyogathi (ikhrimu emuncu).
• Kwioyile yekhokhonathi nakwioyile yesundu.
• Ekutyeni okuthosiweyo.

Imizimba yethu idinga umlinganiselo othile wamafutha agcweleyo ukuze ihlale isempilweni. Nangona kunjalo, ukuba sitya ukutya ngaphandle kokujonga iileyibhile zesondlo, singagqibela sisitya amafutha agcweleyo amaninzi kunokuba sicinga. Wakuba usazi ukuba angakanani amafutha agcweleyo akukutya okutya rhoqo, kulula ukufumana iindlela zokukunciphisa.

Usenokuba uzibuza, “Ingakanani into eninzi kakhulu?” Ngamafutshane, yi-5% ukuya kwi-6% kuphela yeekhalori zakho zemihla ngemihla ekufuneka zivela kumafutha agcweleyo.

Umzekelo, ioyile yomnquma iqulethe amafutha agcweleyo, kodwa izibonelelo zayo zempilo zenza ukuba ifaneleke ukongeza ekutyeni kwakho ngokulinganisela (malunga neepuni ezine ngosuku). Oku kuyafana nakwiiavokhado kunye neewalnuts. Eyona nto ibalulekileyo kukujonga ukuba amafutha avela kuhlobo luni lokutya. Ukuba amafutha agcweleyo avela ekutyeni okunempilo, kulungile ukudlula umda ocetyiswayo. Ukuba unamathandabuzo, thetha nengcali yesondlo kwaye ubuze ukuba zeziphi imithombo yamafutha agcweleyo ekufuneka uwasuse kunye noko unokukugcina ngokulinganisela.

3. Musa ukutya amafutha e-trans!

Amafutha e-trans yinto eyenziwa ngokongeza i-hydrogen kwioyile yemifuno engamanzi. Ngaphambili, ukutya okukhawulezayo kunye nokutya okucutshungulwayo yayizizona zinto ziphambili zamafutha e-trans ekutyeni kwabantu. Oku kungenxa yokuba ezo zinto zokutya zazineoyile ezifakwe i-hydrogen kancinci, ezaguqulwa zaba ngamafutha e-trans ngexesha lenkqubo yokwenziwa. Nangona kunjalo, ngo-2018, i-US Food and Drug Administration (FDA) yathintela ukusetyenziswa kwezi oyile ezifakwe i-hydrogen kancinci ekutyeni.

Nangona ezo ziindaba ezimnandi, akuthethi ukuba ukutya okukhawulezileyo nokutya okulungisiweyo akunabungozi. Kunokuba namafutha amaninzi agcweleyo. Kwakhona, kusenokubakho amafutha e-trans ngenxa yendlela aphekwa ngayo (njengokuqhotsa).Umzimba wakho awudingi amafutha e-trans kwaphela. Awanampilo kwaphela, kwaye ukutya akunazo izibonelelo zempilo. Ngoko ke, kungcono ukuwaphepha ngokupheleleyo ukuba kunokwenzeka.

Ukuze unciphise amafutha e-trans ekutyeni kwakho, kuphephe ukutya ezi zinto zilandelayo:

• Ukutya okukhawulezayo
• Ukutya okuthosiweyo
• Izinto ezibhakiweyo zorhwebo ezifana neekuki, iidonathi, kunye neepastries

4. Yitya ukutya okunesondlo

Xa uzama ukulawula amanqanaba e-cholesterol ngokutya, kubalulekile ukulungiselela ukutya okuquka ukulinganisela kwezi zinto:

• Isiqhamo
• Imifuno
• Iinkozo (ingakumbi ezo zine-bran)
• Ukutya okutyebileyo kwiiproteni (intlanzi, inkukhu, amaqanda , amandongomane)
• Ukutya kobisi okanye izinto ezithatha indawo yako
• Amafutha (uhlobo oluhle)

Xa usazi ukuba zeziphi ukutya omawuzikhethe nomele uziyeke, kulula kuwe ukucwangcisa ukutya okunempilo nekulungeleleneyo.

Ukutya kweMeditera

Iingcali zezondlo zicebisa iMediterane Diet njengesicwangciso sokutya esinempilo sentliziyo. Esi sicwangciso sinokukunceda ukulawula amanqanaba akho e-cholesterol kwaye sixhase nezinye iinkalo ezininzi zempilo yakho. Ukuba ulandela iMediterane Diet, u:

• Cwangcisa ukutya kwakho ngokutya okusekwe kwizityalo. Oku kuquka iziqhamo, imifuno, iinkozo ezipheleleyo, kunye namandongomane.
• Yitya intlanzi, inkukhu engenamafutha, ukutya kwaselwandle, amaqanda, kunye nobisi ngokulinganisela.
• Ziphephe inyama ebomvu, ukutya okuqhotsiweyo, iidizethi, nayo nayiphi na into eyenziwe ngomgubo omhlophe.

Eyona nto ibalulekileyo kukuziqaphela iintlobo zamafutha owatyayo. Ukutya kwaseMeditera kunciphisa ukutya kwakho amafutha agcweleyo kunye namafutha e-trans, nto leyo enokwenza umahluko omkhulu kumanqanaba akho e-LDL.

Kuthekani ukuba ndilawula indlela enditya ngayo kodwa i-cholesterol yam ayinciphi?

Izinto ozityayo zinokunyusa okanye zinciphise inani le-cholesterol egazini lakho. Kodwa, ngamanye amaxesha, nokuba uzama kangakanani na, usenokungakwazi ukwehlisa amanqanaba akho e-cholesterol ukuya kwinqanaba olifunayo. Kukho izizathu ezahlukeneyo zoku.

• Impembelelo yemfuza: Iimfuza ezidluliselwa kwizizukulwana ngezizukulwana zichaphazela amanqanaba akho e-cholesterol.
• Ubudala: Njengoko sikhula, amanqanaba ethu e-cholesterol nawo ayanda.
• Ixesha: Kuthatha ixesha ukubona iziphumo zotshintsho kwindlela yokutya.