Ukusebenza imini yonke... ukujikeleza kude kube sebusuku kakhulu... Ngobu bomi buxakekileyo, liphi ixesha lokupheka nokutya into ethile, akunjalo? Uninzi lwethu luqhele ukuthenga into evenkileni okanye ukutya okupakishwe ngokukhawuleza. Kulula, kodwa kuneengxaki ezinkulu. Uninzi lwale nto yokutya luneoyile eninzi, ityuwa, kunye neswekile. Zikwanazo nezondlo ezimbalwa ezifunekayo emizimbeni yethu, njengecalcium, i-omega-3 fatty acids, kunye nefayibha. Kodwa ungakhathazeki, ungenza ukutya okunempilo okuhambelana nobomi bakho obuxakekileyo. Okufunekayo kukuthenga ngobulumko kunye nokugcina ukutya okunempilo kukufutshane.
Okokuqala, yintoni i-cholesterol?
Ngamafutshane, i-cholesterol yinto efana ne-wax nenamafutha emizimbeni yethu. Ibalulekile kwizinto ezininzi, njengokwenza iihomoni nokuvelisa i-vitamin D. Kodwa ingxaki iqala xa ininzi kakhulu. Kukho iintlobo ezimbini eziphambili ze-cholesterol.
1. I-LDL (i-Low-Density Lipoprotein): Oku sikubiza ngokuba yi- "cholesterol embi." Yile nto ibangela iingxaki. Xa amanqanaba e-LDL ephezulu, iqala ukwakheka eludongeni lwemithambo yegazi yethu. Kufana nodaka oluqokelelana kumbhobho wamanzi. Ekuhambeni kwexesha, la ma-depositi (abizwa ngokuba yi-'plaques') anokuyinciphisa imithambo yegazi, kwaye ngamanye amaxesha ade ayivale ngokupheleleyo. Yile nto ibangela iimeko ezinzima ezifana nokuhlaselwa yintliziyo kunye nokubetha .
2. I-HDL (i-High-Density Lipoprotein): Le siyibiza ngokuba yi- "cholesterol elungileyo" . Indima yayo kukuthatha i-cholesterol embi engafunekiyo emzimbeni ize iyise esibindini. Isibindi siyayisusa emzimbeni. Oku kuthetha ukuba ukugcina amanqanaba e-HDL ephezulu kulungile kakhulu kwimpilo yentliziyo yethu.
Ngoko ke injongo yethu ifanele ibe kukunciphisa i-cholesterol embi (LDL) kunye nokugcina amanqanaba e-cholesterol elungileyo (HDL) kwinqanaba elifanelekileyo.
Izinto onokuzongeza ekutyeni kwakho ukuze unciphise i-cholesterol
Ukutya okulungileyo akupheleli nje ekunciphiseni i-cholesterol. Kunokukunceda ukulawula uxinzelelo lwegazi, ukomeleza amajoni akho omzimba, kunye nokukhusela kwizifo zentliziyo, isifo sohlangothi, kunye nezinye iintlobo zomhlaza. Ngoko ke, ungalibali ukongeza ezi zinto kuluhlu lwakho lwezinto ozithengayo kwixesha elizayo xa usiya evenkileni.
Imifuno neziqhamo ezinemibala
Imifuno neziqhamo zisisiseko sokutya okunempilo. Ngokwendalo azina-cholesterol namafutha amaninzi. Zityebile kakhulu kwi-fiber kunye ne-antioxidants, ezinokunceda ekunciphiseni i-cholesterol embi.
- Imifuno:Yitya imifuno enemibala eyahlukeneyo, efana nesipinatshi, ikale, kunye nemifuno eluhlaza, ibroccoli, ikhaphetshu, iminqathe, ibhitroot, ithanga, i-okra, kunye nepepile.
- Iziqhamo: Yitya iziqhamo ezifana neeorenji, iigrapefruit, iiapile, iiguava, iiavokhado, kunye namaqunube (iistrawberry, iiblueberries) rhoqo.
Amandla eeNkozo ezipheleleyo
Iinkozo ezipheleleyo zizinto zokutya eziphezulu ezityebileyo kwifayibha, iicarbohydrate ezintsonkothileyo, kunye neeproteni. Ezi zinika umzimba amandla kwaye zikwanceda ukulawula i-cholesterol.
- Eyona ndlela ilungileyo yokukhetha: Ii-oat, irhasi, irayisi emdaka (irayisi ebomvu), iitships, iitships, ii-peas, iimbotyi eziluhlaza.
- Ukuba uthenga ukutya okupakishwe ngepakethe: Ukuba uthenga isonka, ipasta, okanye iicereal, jonga ilebhile ukuze ubone ukuba zenziwe "ngengqolowa epheleleyo" okanye "ngengqolowa epheleleyo." Kwakhona, qiniseka ukuba ukhetha ezo zinomlinganiselo ophantsi weswekile netyuwa.
- Into ekufuneka uyiqaphele: Abanye abantu bane-gluten allergy okanye i-Celiac Disease, kwaye kufuneka bakhethe ukutya okuziinkozo okungenagluten njengoko ugqirha wabo eyalele.
Inyama kunye neproteni enempilo yentliziyo
Iiproteni zibalulekile emizimbeni yethu, kodwa umntu one-cholesterol ephezulu kufuneka alumke kancinci xa ekhetha iiproteni.
- Inyama: Susa ulusu kwinkukhu uze ukhethe iziqwenga ezingenamafutha, njengesifuba senkukhu. Ukuba utya inyama yenkomo okanye yengulube, khetha "iziqwenga ezingenamafutha" (umz., i-sirloin, i-tenderloin). Xa uthenga inyama, khangela ilebheli ethi "92% ayinamafutha" okanye ngaphezulu.
- Iintlanzi: Yitya iintlanzi ezinamafutha ezifana nesalmon, i-tuna, i-mackerel, kunye ne-sardines ubuncinane kabini ngeveki. I-omega-3s kwezi zidlo zilungile kakhulu entliziyweni.
- Iiproteni ezisekelwe kwizityalo: Ezi zezona ndlela zibalaseleyo. Faka izinto ezifana neelentile, iitshizi, iipea, iimbotyi eziluhlaza, kunye neesoya (iSoy/Edamame) ekutyeni kwakho rhoqo. Ezi zinamafutha aphantsi kwaye ziphezulu kwifayibha.
Ngokuqinisekileyo hlala kude nezi zinto zokutya!
Kubalulekile ukutya ukutya okulungileyo kwaye ungatyi ukutya okungalunganga ukuze ulawule i-cholesterol. Nantsi uluhlu olufutshane lokukunceda uchonge iintshaba zakho.
| Udidi lokutya ekufuneka luphetshwe | Imizekelo kunye nesizathu sokuba kubi |
|---|---|
| Amafutha Agcweleyo | Imizekelo:Iindawo ezinamafutha enyama, ulusu lwenkukhu, ibhotolo, itshizi, ioyile yekhokhonathi eninzi, ioyile yesundu. Isizathu: Ezi zinto zinyusa ngokuthe ngqo amanqanaba e-cholesterol embi (LDL). |
| Amafutha eTrans | Imizekelo: iimveliso zokubhaka (iipastries, iikeyiki ezithile), imajarini, ukutya okuqhotsiweyo (iifrench fries, iirolls), iinoodles ezikhawulezayo. Isizathu: Ezi zezona ntshaba zimbi ze-cholesterol. Azinyusi nje i-LDL, kodwa zikwanciphisa i-HDL (i-cholesterol elungileyo). |
| Ukutya Okucutshungulweyo | Imizekelo: iisoseji, iibhola zenyama, ibhekoni, inyama esemathinini, iisuphu ezipakishiweyo. Isizathu: Zinetyuwa eninzi, iswekile, kunye namafutha angenampilo. |
| Iziselo nokutya okuneswekile | Imizekelo: iziselo ezibandayo, iziselo zeziqhamo ezipakishiweyo, iikeyiki, iibhisikithi, itofi, iayisikhrim. Isizathu: Iswekile eninzi kakhulu ibangela ukutyeba, kwaye inokuchaphazela ngokungathanga ngqo amanqanaba e-cholesterol. |
Ukubaluleka kokuthetha nogqirha wakho
Nangona ungenza ezi zinto ekhaya, i-cholesterol yimeko efuna ingcebiso kagqirha.
Ukutya kubaluleke kakhulu, kodwa kwezinye iimeko, ukutya kunye nokuzilolonga kukodwa kusenokunganeli ukulawula amanqanaba e-cholesterol.
Ugqirha wakho uza kugqiba inqanaba le-cholesterol yakho, umngcipheko wakho, kunye nokuba uyayidinga na amayeza. Kusenokufuneka uthathe amayeza afana nee-statins. Ke ngoko, kubaluleke kakhulu ukubona ugqirha wakho rhoqo, uvavanye igazi lakho, kwaye ulandele imiyalelo yakhe. Ungaze uthathe amayeza ngokusekelwe kumava okanye kwikhemesti. Isicwangciso sakho sonyango kufuneka sibe sesakho ngqo.
Umyalezo Wokuya Ekhaya
- I-cholesterol ayisiyonto yokoyika, yinto enokulawulwa ngokufanelekileyo.
- Zalisa isitya sakho ngemifuno enemibala, iziqhamo, ukutya okuziinkozo, kunye neeproteni ezingenamafutha.
- Musa ukutya okuqhotsiweyo, okupakishwe kakuhle, okucutshungulwayo, kunye nokutya okuneswekile eninzi kangangoko unako.
- Kunye nokutya okunempilo, ukuzilolonga imihla ngemihla kunceda kakhulu ekulawuleni i-cholesterol.
- Okona kubaluleke kakhulu, soloko uthetha nogqirha wakho malunga namanqanaba akho e-cholesterol kunye nonyango, kwaye ulandele icebiso lakhe.
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