"Gqirha, i-cholesterol yam iphezulu kancinci. Ngaba kufuneka ndiyeke ukutya inyama nentlanzi ngokupheleleyo?" Lo mbuzo ubuzwa ngabantu abaninzi kwilizwe lethu abaxhalabileyo ngamanqanaba abo e-cholesterol. Abanye abantu bayoyika ukuyeka ukutya inyama ngokupheleleyo. Kodwa akufuneki ukuba uyiyeke ngokupheleleyo inyama. Eyona nto ibalulekileyo kukuqonda ukuba loluphi uhlobo lwenyama oyityayo, ukuba utya kangakanani, kwaye uyipheka njani, kwaye wenze izigqibo ezikrelekrele.
Okokuqala, yintoni i-cholesterol?
Ngamafutshane, i-cholesterol luhlobo lwamafutha afumaneka emizimbeni yethu. Enyanisweni, i-cholesterol ibalulekile kwimisebenzi emininzi ebalulekileyo emizimbeni yethu, njengokwakha iiseli nokuvelisa iihomoni ezithile. Kodwa ingxaki kukuba iqokelelana kakhulu emzimbeni.
Xa sithetha nge-cholesterol, sithetha ngeentlobo ezimbini eziphambili, akunjalo?
1. I-cholesterol "elungileyo" (i-HDL - i-High-Density Lipoprotein): Oku kufana nesicoci semithambo yegazi yethu. Ithatha i-cholesterol embi engafunekiyo emzimbeni wonke ize iyise esibindini ukuze ikhutshwe. Ngoko ke, ukwandisa oku kulungile emzimbeni.
2. I-cholesterol "embi" (LDL - Low-Density Lipoprotein): Le yingxaki. Xa olu hlobo lusanda, luqokelelana eludongeni lwemithambo yegazi yethu, luyivale kancinci kancinci. Kufana nokugqwala okwakhela ngaphakathi kumbhobho wamanzi. Ukuba imithambo yegazi ethwala igazi entliziyweni iyavaleka ngale ndlela, usemngciphekweni omkhulu wokufumana izifo ezinzulu ezifana nokuhlaselwa yintliziyo kunye nokubetha kwentliziyo.
Ukutya esikutyayo, ingakumbi ukutya okunamafutha amaninzi ezilwanyana, kunempembelelo enkulu ekwandiseni izinga le-cholesterol embi (LDL). Ekubeni inyama iyimveliso yezilwanyana, abantu abane-cholesterol ephezulu bayacetyiswa ukuba balumkele kakhulu inyama.
Ngoko ke, sikhetha njani inyama ngobulumko?
Awunakuyitya inyama kuba ine-cholesterol. Into ebalulekileyo kukukhetha inyama engenamafutha kwaye ungatyi nyama esetyenzisiweyo ngokupheleleyo.
Cinga ngento ofuna ukuyikhetha kunye nento ofuna ukuyitsiba xa usiya evenkileni. Uza kuyiqonda lula xa ujonge le theyibhile .
| Eyona ilungileyo yokutya (ukhetho olufanelekileyo) | Ngokuqinisekileyo nciphisa/yeka (ukhetho olubi) |
|---|---|
| Inkukhu engenalusu (ingakumbi ibele) | Zonke iinyama ezicutshungulwayo ezifana neesoseji, ibhekoni, kunye neham |
| I-Turkey engenalusu | Inyama yenkomo okanye yehagu ebonakala ngathi inamafutha amaninzi |
| I-tenderloin yengulube | Inyama yamalungu omzimba (isibindi, izintso, ubuchopho, njl.njl.) |
| Inyama yenkomo etyebileyo (ingqukuva yenkomo, i-sirloin) | Naluphi na uhlobo lwenyama eqhotsiweyo |
| Iintlanzi (ingakumbi isalmon, iisardine, i-mackerel, njl.njl.) | Ulusu kunye neeleya zamafutha ezibonakalayo kunye nenyama |
Khumbula, eyona nto ibalulekileyo kukutya okunesondlo. Ayisiyonyama kuphela, yonke into oyityayo ichaphazela amanqanaba e-cholesterol yakho.
Ukuba utya inyama, ngokuqinisekileyo cinga ngezi zinto!
Ukongeza ekukhetheni uhlobo oluhle lwenyama, kufuneka uqwalasele ezinye izinto ezimbalwa.
1. Ubungakanani beSahlulo
Bathi, “Into elungileyo kakhulu ayilunganga.” Elo binzana liyasebenza nalapha. Nokuba utya inyama etyebileyo kangakanani na, ukuba utya kakhulu ngexesha elinye, akuyi kukunceda nganto. Ingcebiso eqhelekileyo kukuba ungatyi ngaphezu kwe-140-150 grams (malunga ne-5 ounces) yenyama ephekiweyo, inkukhu, okanye intlanzi ngosuku. Indlela elula yokulinganisa oku kukucinga ngesiqwenga senyama njengobungakanani besandla sakho okanye idesika yamakhadi . Kungcono ukuthetha nogqirha wakho ngale nto kwaye ufumane ingcebiso malunga nobungakanani obufanelekileyo kuwe.
2. Indlela Yokupheka
Abantu abaninzi kwilizwe lethu bathanda ukutya ukutya okumnandi, ngoko ke xa bepheka inyama, bayipheka ngeoyile, ubisi lwekhokhonathi, okanye bayiqhotse kakhulu. Oku akulunganga kumntu one-cholesterol.
- Izinto ezilungileyo onokuzenza: Ukugrila, Ukubhaka, Ukubilisa/Ukufutha, Ukuqhotsa.
- Izinto ekufuneka zincitshiswe:Ukuqhotsa nzulu, ukupheka ngobisi lwekhokhonathi oluninzi. Kungangcono ukuba ungasebenzisa ubisi olunamafutha aphantsi endaweni yobisi lwekhokhonathi.
3. Jonga ileyibhile
Ukuba uthenga inyama epakishwe kwivenkile enkulu, qiniseka ukuba ufunda ilebheli yesondlo . Nika ingqalelo kubungakanani bamafutha, amafutha agcweleyo, kunye ne-cholesterol equletheyo. Khetha leyo inamafutha aphantsi.
Musa ukugxila kwinyama kuphela, beka phambili nale nto!
Inyama ayiyondlela yodwa yokufumana iproteni. Kukho eminye imithombo emininzi yeproteni enokunceda ukulawula i-cholesterol kwaye ilungile kakhulu entliziyweni.
Intlanzi - umhlobo osenyongweni wentliziyo!
Nemibutho edumileyo kwihlabathi jikelele efana ne-American Heart Association icebisa ukutya iintlanzi ubuncinane iintsuku ezimbini ngeveki. Oku kungenxa yokuba ezinye iintlobo zeentlanzi ziqulethe isondlo esikhethekileyo esibizwa ngokuba yi-'Omega-3 fatty acids' . Ezi zinceda kakhulu ekunciphiseni i-cholesterol yethu embi kunye nokunciphisa umngcipheko wesifo sentliziyo ('Coronary Artery Disease').
- Iintlanzi ezityebileyo kwi-Omega-3: iSalmon, iiSardines, iTuna, iMackerel, iHerring.
Ezinye iindlela ezilungileyo zeproteni
Ukongeza kwinyama nentlanzi, yongeza ezi zinto ekutyeni kwakho.
- Iimbotyi ezomileyo: iilentili, iitshizi, iimbotyi eziluhlaza, iimbotyi zezintso
- Amandongomane nembewu: ii-cashews, ii-peanuts, ii-almond (kungcono ukuzitya ezi ngaphandle kokuziqhotsa kwi-oyile)
- Iimveliso zobisi ezinamafutha aphantsi: Ubisi olunamafutha aphantsi, iyogathi
- Iimveliso zesoya: iTofu
Kunye nako konke oku, ukutya imifuno emininzi, iziqhamo, iinkozo ezipheleleyo (irayisi eneelentile, umgubo we-atta), kunye nokuzilolonga imihla ngemihla kuya kunceda kakhulu ekugcineni amanqanaba akho e-cholesterol esempilweni.
Umyalezo Wokuya Ekhaya
- Ukuba une-cholesterol ephezulu akuthethi ukuba kufuneka uyeke ukutya inyama ngokupheleleyo. Into ebalulekileyo kukukhetha ngobulumko.
- Ziphephe ngokupheleleyo iinyama ezicutshungulweyo (ezifana neesoseji kunye nebhekoni) kwaye khetha iinyama ezingenamafutha njengenkukhu engenasikhumba kunye nenyama yenkomo engenamafutha .
- Lumka malunga nokuba utya kangakanani. Zama ukungatyi inyama engaphezulu kwesandla sakho ngosuku.
- Endaweni yokuqhotsa nzulu, sebenzisa iindlela zokupheka ezinempilo ezifana nokuqhotsa, ukufutha, okanye ukubhaka.
- Faka iintlanzi ezityebileyo kwi- Omega-3 ubuncinane iintsuku ezimbini ngeveki. Zilungile kakhulu entliziyweni yakho.
- Ukutya kwakho kunye nobungakanani bokutya obufanelekileyo kuweQiniseka ukuba ucela ingcebiso kugqirha okanye kumongikazi wakho.
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