Ngaba ukutya okutyayo kuyayichaphazela ngokwenene i-cholesterol? Masifumanise ngokuqinisekileyo!

Abantu abaninzi bayazibuza ukuba ingaba oko sikutyayo nesikuselayo kuyayichaphazela na imigangatho yethu ye-cholesterol. Ewe, ukutya esikutyayo kuchaphazela ubungakanani be-cholesterol egazini lethu. I-cholesterol yinto efana ne-wax efunekayo emizimbeni yethu ukuze isebenze. Isibindi sethu senza i-cholesterol esiyidingayo. Ngoko ke akufuneki sifumane i-cholesterol ekutyeni, okufana nokongeza isanti elwandle. Kodwa eyona nto ibalulekileyo ekufuneka siyazi kukuba ukutya okutyayo kuchaphazela kuphela i-20% ukuya kwi-30% ye-cholesterol egazini lethu. Kukho ukutya okunyusa i-cholesterol yethu "embi", okanye i-LDL cholesterol, ngaphezu kwesixa esicetyiswayo. Kukwakho nokutya okunceda ukunciphisa le cholesterol ye-LDL. Ke, ukuba uyazi ukuba zeziphi ukutya ekufuneka uzitye kunye nokutya ekufuneka ukuphephe, unokulawula amanqanaba akho e-cholesterol kwaye unciphise umngcipheko wesifo sentliziyo.

Ziziphi ukutya ezine-cholesterol eninzi?

I-cholesterol esiyifumana ekutyeni ibizwa ngokuba yi-cholesterol yokutya . Ifumaneka kakhulu ekutyeni kwezilwanyana. Umzekelo, kwinyama, itshizi, kunye neemveliso zobisi. Nangona kunjalo, uphando lubonise ukuba xa kufikwa ekunciphiseni amanqanaba e-cholesterol, asikuko i-cholesterol yokutya ekufuneka sikhathazeke kakhulu ngayo. Endaweni yoko, iintlobo ezimbini zamafutha angenampilo , amafutha agcweleyo kunye namafutha e-trans, zezona zinto ziphambili ezibangela amanqanaba aphezulu e-cholesterol embi. Ngelishwa, ukutya okuninzi okune-cholesterol eninzi yokutya kunokuba nala mafutha angenampilo.

Indlela yokunciphisa i-cholesterol ngokutya okunempilo?

Ungayinciphisa i-cholesterol yakho ngokulandela la manyathelo xa ulungiselela ukutya kwakho:

• Yongeza i-fiber enyibilikayo ngakumbi ekutyeni kwakho.
• Nciphisa ukutya kwakho amafutha agcweleyo .
• Kuphephe ukutya amafutha aguqulweyo .
• Yitya ukutya okunesondlo.

Yongeza i-fiber enyibilikayo ekutyeni kwakho.

Kukho ukutya okunokunceda ukwehlisa amanqanaba akho e-cholesterol ye-LDL. Enye yezona zinto zibalulekileyo zezi yi -soluble fiber . Olu luhlobo lwe-fiber enyibilikayo emanzini. Le fiber enyibilikayo ibopha kwi-bile yethu (eyenziwe nge-cholesterol) kwaye ikhutshwa yimveliso yenkunkuma. Zama ukufumana phakathi kwe-10 kunye ne-25 grams ye-fiber ngosuku. Buza ugqirha wakho malunga nobungakanani obufanelekileyo kuwe ngokusekelwe kwiimfuno zakho zeekhalori. Nazi ezinye zokutya onokuzongeza ekutyeni kwakho ezine-soluble fiber:

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

Ngaba kufuneka silawule amafutha agcweleyo?

Amafutha agcweleyo luhlobo lwamafutha aqinileyo kubushushu begumbi. Ezi zezona zinto zixhaphakileyo zokutya:

• Inyama elungisiweyo : Izinto ezifana nee-hot dog, iisoseji, ibhekoni, ipepperoni.
• Inyama enamafutha: Iimbambo zehagu, inkukhu engenalusu, kunye nenyama enamafutha.
• Iimveliso zobisi ezinamafutha apheleleyo: ibhotolo, ukhilimu onzima, itshizi ekhrimu, ukhilimu omuncu.
• Ioyile yekhokhonathi kunye neoyile yesundu.
• Ukutya okuqhotsiweyo.

Enyanisweni, imizimba yethu ifuna amafutha agcweleyo ukuze ihlale isempilweni. Nangona kunjalo, ukuba asizifundi iileyibhile zesondlo ekutyeni esikutyayo, kulula ukongeza amafutha agcweleyo amaninzi emizimbeni yethu. Wakuba wazi ukuba angakanani amafutha agcweleyo akukutya okutyayo, kulula ukufumana iindlela zokuwanciphisa. Usenokuba uzibuza, "Ingakanani into eninzi kakhulu?" Yi-5% ukuya kwi-6% kuphela yeekhalori zakho zizonke ngosuku ekufuneka zivela kumafutha agcweleyo.

Kubalulekile: Ezi ntlobo zezindululo nje, aziyomithetho engqongqo. Ukusoloko ucinga ngamanani nokutya ngendlela engqongqo kunokukhokelela kwimikhwa yokutya engeyiyo enempilo efana ne -orthorexia . Iingcali zesondlo zikwalumkisa ukuba ukuba uziva uxhalabile ngala manani, ungaphoswa kukutya okunempilo ngokwenene.

Umzekelo, ioyile yomnquma, nangona iqulethe amafutha agcweleyo, ifanelekile ukongeza ekutyeni kwakho ngokulinganisela (ukuya kuthi ga kwiipuni ezine ngosuku) ngenxa yeengenelo zayo zempilo. Ngokufanayo, kukho ukutya okuqulethe amafutha agcweleyo, njengeeavokhado kunye neewalnuts, kodwa kufuneka sizigcine ekutyeni kwethu. Eyona nto ibalulekileyo kukujonga apho amafutha avela khona. Ekubeni amafutha agcweleyo evela ekutyeni okunempilo, kulungile ukudlula umda ocetyiswayo. Ukuba unamathandabuzo, thetha nengcali yesondlo ukuze ufumane ukuba zeziphi imithombo yamafutha agcweleyo ekufuneka uyisuse kwaye zeziphi onokuzigcina ngokulinganisela.

Musa ukutya amafutha e-trans!

Amafutha e-trans enziwa ngokongeza ioyile yemifuno engamanzi kunye ne-hydrogen. Ukutya okukhawulezayo kunye nokutya okucutshungulwayo zezona mithombo ziphambili zamafutha e-trans ekutyeni kwabantu. Oku kungenxa yokuba ezo zinto ziqulethe ioyile ezifakwe i-hydrogen kancinci.Amafutha e-trans ayongezwa ngexesha lenkqubo yokwenziwa kwezi oyile. Nangona kunjalo, ngo-2018, i-US Food and Drug Administration (FDA) yavala ukusetyenziswa kwezi oyile zingenahydrogen ekutyeni. Nangona ezo ziindaba ezimnandi, akuthethi ukuba ukutya okukhawulezayo kunye nokutya okucutshungulwayo akunabungozi. Zisenokuba namafutha amaninzi agcweleyo. Kwakhona, indlela eziphekwa ngayo (umz., ukuqhotsa ngokunzulu) isenokuba namafutha e-trans. Umzimba wakho awuwadingi amafutha e-trans. Ayingozi kuwe, kwaye ukutya ezikuquletheyo akunazo izibonelelo zempilo. Kungcono ukuziphepha ngokupheleleyo ukuba kunokwenzeka. Ukuze unciphise amafutha e-trans ekutyeni kwakho, ziphephe ezi zinto:

• Ukutya okukhawulezayo.
• Ukutya okuqhotsiweyo.
• Iimveliso zebhaka (Iimpahla ezibhakiweyo zorhwebo) - ezinje ngeekuki, iidonathi, iipastries.

Yitya ukutya okunesondlo.

Xa uzama ukufikelela kumanqanaba e-cholesterol asempilweni ngokutya, kubalulekile ukutya ukutya okunesondlo okuquka oku kulandelayo:

• Iziqhamo.
• Imifuno.
• Iinkozo - ezifana nerayisi yebran, i-buckwheat, kunye ne-oats.
• Ukutya okuneeproteni - intlanzi, inkukhu engenalusu, iilentili, iitshizi.
• Ezinye iindlela zobisi/zobisi - ubisi olunamafutha aphantsi, iyogathi.
• Amafutha - Amafutha asempilweni (umz. ioyile yomnquma, iavokhado, amandongomane - ngokulinganisela).

Ungafumana umbono omncinci wento omawuyikhethe nento omawuyiphephe. ​​Olu lwazi luya kukunceda ucwangcise isidlo esinempilo nesilinganiselayo.

Ndingatya izimuncumuncu okanye iidessert?

Ukuba uyatya ukutya okulula, yitya kancinci kakhulu, kwaye uqaphele ukuba ukhetha ntoni. Khetha ukutya okulula okunamafutha agcweleyo aphantsi, iswekile, kunye nesodium (ityuwa). Nazi ezinye zokutya okulula okunempilo kunye nobungakanani bokutya okucetyiswayo:

• Amantongomane afana ne-walnuts, ii-almonds, ii-pecans, kunye ne-pistachios (i-1/4 yekomityi).
• Imbewu yethanga okanye imbewu yelanga (1/4 yekomityi).
• Iitships ezitshisiweyo (1/2 indebe).
• Isiqhamo esitsha (iorenji encinci okanye iapile) kunye neenati ezimbalwa.
• Ibhotolo yamandongomane engeswiti okanye ibhotolo ye-almond.
• I-popcorn (iikomityi ezi-3, zifakwe i-popcorn) kunye neqhekeza lesonka samasi.
• Imifuno eluhlaza (indebe e-1)
• I-cereal epheleleyo kunye neyogathi yamaGrike (isiqingatha sekomityi).
• Itshizi enemifuno ebilisiweyo (indebe e-1).

Lumka xa uthenga izidlo ezinamafutha aphantsi okanye iidizethi evenkileni. Uninzi lwazo lunamafutha aphantsi kodwa lunokuba neswekile eninzi. Lumka malunga nobungakanani beswekile. Thetha nogqirha wakho malunga nobungakanani beswekile obufanelekileyo kuwe. Unesifo seswekile (iDiabetes Mellitus)Oku kubaluleke kakhulu ukuba unesifo seswekile okanye amanqanaba aphezulu eswekile egazini. Enye indlela yokutya into emnandi eneswekile engaphantsi namafutha kukuzizama iiresiphi zedizethi ezinempilo ekhaya. Zininzi iiresiphi ezinokwenziwa ngaphandle kweswekile okanye ngeswekile encinci kakhulu, kwaye zisemnandi.

Cinga ngezi zinto xa upheka!

Ukupheka ekhaya kunokukunceda ulawule ukutya kwakho. Nangona kunjalo, ayizizo zonke izinto oziphekayo ekhaya ezisempilweni okanye ezilungileyo kwi-cholesterol yakho. Gcina la macebiso okupheka engqondweni ukuze akuncede unamathele kwisicwangciso sakho sokutya okunempilo. Ugqirha wakho okanye ingcali yesondlo unokukunika amanye amacebiso afana nala.

• Yongeza intlanzi engakumbi ekutyeni kwakho. Zama ukutya ubuncinane ii-ounces ezi-8 (malunga neegram ezingama-225) ngeveki. Kodwa ungayiqhotsi!
• Kuphephe ukusebenzisa ibhotolo, i-lard, kunye ne-shortening. Endaweni yoko, sebenzisa ii-oyile zokupheka ezisempilweni (ezifana ne-oyile yomnquma), kodwa zibe zincinci kuphela. Zama ukusebenzisa umhluzi wemifuno ongenatyuwa ingako endaweni ye-oyile xa upheka okanye ubhaka imifuno, intlanzi kunye nenkukhu.
• Bhaka, upheke, okanye upheke ngomphunga ukutya kwakho. Kuphephe ukuqhotsa.
• Khangela ezinye iindlela zokupheka endaweni yebhotolo neoyile.
• Xa usenza isuphu , yongeza kabini inani lemifuno . Oku kuya kunyusa umxholo wefayibha kwisuphu yakho. Ukuze wenze loo nto, yehlisa inani lerayisi okanye iinoodles ngesiqingatha.
• Fumana iziqholo ozithandayo uze uzisebenzisele ukunambitha ukutya kwakho endaweni yebhotolo, ityuwa, okanye iisosi ezinamafutha amaninzi.
• Zenzele eyakho isaladi. Sebenzisa ioyile yomnquma kunye neviniga yebhalsamic (okanye indibaniselwano efanayo). Isaladi isaladi yindlela engaqondakaliyo yokongeza amafutha agcweleyo ekutyeni kwakho.
• Xa usenza isuphu okanye isosi , susa umaleko wamafutha phezulu. Emva kokuba isuphu okanye isosi ipholile, yibeke efrijini iiyure ezimbalwa. Xa uyikhupha, uya kubona umaleko omkhulu wamafutha phezulu, onokususwa lula.
• Susa ulusu lwenkukhu phambi kokuba uyipheke. Hlikihla iziqholo enyameni, ungafaki eluswini.

Yintoni i-TLC Diet kunye neMeditera Diet?

Ukutya kwe-TLC kuyinxalenye yenkqubo yeTherapeutic Lifestyle Changes (TLC) . Yinkqubo enamacandelo amathathu ejolise ekunciphiseni i-cholesterol ngokutya, ukwenza umthambo, kunye nokulawula ubunzima. Le nkqubo yaphuhliswa yi-US National Institutes of Health ngo-1985. Abanye abantu basalandela nanamhlanje. Nangona kunjalo, kukho ingxaki. Ngokophando lwamva nje, olu hlobo lokutya lunamafutha aphantsi kakhulu kwaye luphezulu kakhulu kwiicarbohydrate. Ngoko ke , oku kuya kunciphisa amanqanaba eswekile egazini lakho,Amanqanaba e-triglyceride nawo anokunyuka, ingakumbi ukuba awutyi ii-carbohydrates ezisempilweni. Yiyo loo nto iingcali zezondlo ngoku zicebisa iMedithera Diet njengesicwangciso sokutya esinempilo sentliziyo. Esi sicwangciso sinokukunceda ukulawula amanqanaba akho e-cholesterol, kunye nokuxhasa ezinye iinkalo ezininzi zempilo yakho. Ukuba ulandela iMedithera Diet:

• Cwangcisa ukutya kwakho ngokutya okusekwe kwizityalo . Oku kuquka iziqhamo, imifuno, iinkozo ezipheleleyo, kunye neembotyi.
• Yitya intlanzi, inkukhu engenamafutha, ukutya kwaselwandle , amaqanda , kunye neemveliso zobisi ngokulinganisela.
• Kuphephe ukutya inyama ebomvu, ukutya okuqhotsiweyo, iidizethi, nayo nayiphi na into eyenziwe ngomgubo wesonka.

Eyona nto ibalulekileyo kukuziqaphela iintlobo zamafutha owatyayo. Ukutya kwaseMedithera kunciphisa inani lamafutha agcweleyo kunye namafutha e-trans owatyayo. Oku kunokwenza umahluko omkhulu kumanqanaba akho e-cholesterol ye-LDL. Endaweni yoko, kuthatha indawo yezo ntlobo zamafutha ngamafutha asempilweni axhasa impilo yentliziyo yakho iyonke. Uphando lubonise ukuba olu hlobo lokudla lunokunciphisa umngcipheko wesifo sentliziyo .

Kuthekani ukuba i-cholesterol isephezulu nangona utshintshe indlela otya ngayo?

Ukutya okutyayo kunokunyusa okanye kunciphise inani le-cholesterol egazini lakho, ingakumbi i-cholesterol embi ebangela i-atherosclerosis . Olu lwazi lunokukunceda kakhulu. Ukhetho lwakho lunokwenza umahluko. Kodwa ngamanye amaxesha, nokuba uzama kangakanani na, usenokungakwazi ukwehlisa amanqanaba akho e-cholesterol ukuya kwinqanaba olifunayo. Kukho izizathu ezahlukeneyo zoku.

Ukukhetha ukutya akusoloko kukulawula.

Kwihlabathi eligqibeleleyo, wonke umntu uya kuba nokufikelela kokutya okunesondlo, ixesha lokupheka, kunye nezixhobo zoluntu ukuze zibancede bafikelele kwiinjongo zabo. Inyani yile, kufuneka senze ukhetho ngaphakathi kwemida esinayo. Sonke sinemiqobo yethu kunye nezinto ezichaphazela ukhetho esilwenzayo. Ngoko ke, ukhetho lwethu ngabanye ziingceba ezimbalwa zephazili enkulu eyakhiwa luluntu lwethu lonke. Musa ukuzibetha ngamandla ukuba unemiqobo yokwenza zonke izigqibo ezifanelekileyo ezixhasa ukutya okune-cholesterol ephantsi. Endaweni yoko, yenza oko unako.

Izakhi zofuzo zakho nazo zidlala indima.

Izazinzulu zikholelwa ukuba ii-genes (i-heredity) zichaphazela amanqanaba e-cholesterol yakho. Ngoko ke, nangona utshintsho lokutya lunokunceda, ngamanye amaxesha alunakwenza mahluko aneleyo ukuze amanani akho abe kuluhlu olusempilweni. Abanye abantu bane-cholesterol ephezulu kakhulu kuba imizimba yabo ayinakususa i-cholesterol embi (LDL) eyaneleyo. Le meko izuzwe njengelifa ibizwa ngokubaIbizwa ngokuba yiFamilial Hypercholesterolemia. Ngoko ke, kunzima kakhulu kubantu abanjalo ukunciphisa amanqanaba abo e-cholesterol ngokutya kuphela. Basenokufuna ii-statins okanye amanye amayeza.

I-cholesterol iyanda xa ukhula.

Njengoko sikhula, amanqanaba ethu e-cholesterol ayakhula. Ngoko ke, impembelelo yotshintsho kwindlela yokutya xa uneminyaka engama-30 isenokungafani xa uneminyaka engama-60.

Utshintsho luthatha ixesha.

Ukuba wenza utshintsho kwinto oyityayo, ungalindela ukubona utshintsho kwinani le-cholesterol yakho ngokukhawuleza. Kodwa amanani akho e-cholesterol abonisa iipateni ezikhula ngokuhamba kwexesha.

Khawucinge ngebhodi enkulu egqunywe ngombhalo. Ukuba uyisula kube kanye ngesixhobo sokucima, eminye imibhalo iya kucinywa. Kodwa ukuze ucime yonke imibhalo, kuya kufuneka uqhubeke ucima okwethutyana. Okwangoku, omnye umntu uza kubhala phezu kweendawo ozicimileyo (mhlawumbi usatya ukutya okunyusa i-LDL cholesterol yakho, kwaye umzimba wakho usavelisa i-cholesterol!).

Yiba nomonde, nika umzimba wakho ixesha lokuziqhelanisa nesicwangciso sakho esitsha sokutya. Okwangoku, faka umthambo wemihla ngemihla kwindlela yakho yokuphila. Kwakhona, buza ugqirha wakho ukuba kuza kuthatha ixesha elingakanani ukubona utshintsho kunye nokuba uza kuzuza na kumayeza kunye nesicwangciso sakho esitsha sokutya.

Umyalezo Wokuya Ekhaya

Ukutya okutyayo kunokuba nefuthe elikhulu kwimpilo yakho, ingakumbi amanqanaba akho e-cholesterol. Ukuba uqala ukwenza utshintsho kwindlela otya ngayo, yiba nomonde kuwe. Ungalindeli ukutshintsha ngokupheleleyo isicwangciso sakho sokutya ngobusuku obunye. Yenza utshintsho oluncinci, kwaye kancinci kancinci wongeze okungakumbi. Usenokuphoswa kukutya okuthandayo. Kodwa, endaweni yokugxila ekutyeni okunciphisileyo, gxila ekutyeni okutsha okuzamayo. Kwakhona, bandakanya usapho lwakho nabahlobo kwisicwangciso sakho esitsha. Cacisa isizathu sokuba wenze olu tshintsho kunye nendlela abanokukunceda ngayo. Kulula kakhulu ukunamathela kwisicwangciso sesondlo xa abantu abakungqongileyo bekukhuthaza ukuba ufikelele kwiinjongo zakho. Khumbula, utshintsho oluncinci lwenza iziphumo ezinkulu!

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