'Owu, ndine-cholesterol, ngoku kufuneka ndiyeke ukutya amaqanda kunye ne-shrimp.' Ngaba nawe ucinga njalo? Enyanisweni, abantu abaninzi kwilizwe lethu bayoyika xa besiva igama elithi 'cholesterol'. Siyazi ukuba ukutya okunamafutha, ukutya okuqhotsiweyo, kunye nenyama enamafutha akubi emzimbeni. Kodwa ungamangaliswa ukuba singatsho ukuba akuzona zonke ukutya ezine-cholesterol ezimbi. Namhlanje sithetha ngokutya okumbalwa okulungileyo emzimbeni nokunempilo, nokuba kukho i-cholesterol ephezulu.
I-cholesterol elungileyo, i-cholesterol embi: Yintoni umahluko?
Okokuqala, masiqonde oku ngokulula. Asikuko konke i-cholesterol emizimbeni yethu efanayo. Kukho iintlobo ezimbini eziphambili.
1. I-LDL (i-Low-Density Lipoprotein): Le yinto esiyibiza ngokuba yi-'cholesterol embi' . Ngamafutshane, iqokelelana njenge-wax eludongeni lwemithambo yegazi yethu kwaye inokuyithintela. Ifana nothuli kumbhobho wamanzi ovaleka kancinci kancinci.
2. I-HDL (i-High-Density Lipoprotein): Oku sikubiza ngokuba yi-'cholesterol elungileyo' . Into eyenziwa yi-HDL kukuthatha i-cholesterol embi (LDL) eqokelele kwimithambo yegazi ize iyise esibindini sethu apho inokulungiswa khona. Ngamanye amazwi, i-HDL ifana nelori yenkunkuma, icoca imithambo yegazi.
Eyona nto ibalulekileyo ekufuneka uyiqwalasele sisixa samafutha agcweleyo ekutyeni, endaweni yesixa se-cholesterol ekuso. Ngamafutha agcweleyo adla ngokuphazamisa amanqanaba ethu e-cholesterol.
Kulungile, ngoku makhe sibone ukuba zeziphi ukutya onokukutya ngaphandle koloyiko nokuba une-cholesterol, kunye nokutya okulungileyo emzimbeni.
Iqanda: Umhlobo owayesoloko esoyika
Xa uninzi lwabantu lucinga ngamaqanda, lucinga nge-cholesterol. Ewe, kukho inyaniso ethile kuloo nto. Iqanda elikhulu liqulathe malunga ne-169 milligrams ye-cholesterol. Ukutya okucetyiswayo ngemini kudla ngokuba malunga ne-300 milligrams. Ukuba umntu kusapho lwakho une-cholesterol ephezulu, oogqirha bathi mayilinganiselwe kwi-200 milligrams ngosuku.
Kodwa... amaqanda ayinxalenye yokutya okumnandi okuzele ziivithamini, i-iron, kunye neeproteni. Akwanamafutha agcweleyo aphantsi kakhulu . Ngoko ke, ukutya amaqanda amathathu okanye amane apheleleyo ngeveki kudla ngokuba kulungile. Ingxaki apha yi-yolk. Ukuba ukhathazekile nge-cholesterol, ungatya amaqanda amhlophe kuphela. Ngaleyo ndlela ufumana iproteni ngaphandle kwe-cholesterol.
I-Salmon kunye ne-sardines: umhlobo wentliziyo ekwi-can
Makhe sicinge ngentlanzi esemathinini (isalmon/isardines) esiyithandayo sonke ukuyitya. Ingqayi yesardines kwioyile ine-cholesterol emalunga ne-131 milligrams. Nangona kunjalo, ne-American Heart Association ibona oku njengokutya okunempilo kwentliziyo - kodwa kuphela ukuba kutyiwa ngokulinganisela . Ukutya ii-salmon/sardines ezimbini ze-115-gram ngeveki kukwinqanaba elifanelekileyo.
Umlingo wezi ntlanzi zii -omega-3 fatty acids. Imizimba yethu ayinakuzenza ezi zinto, kufuneka sizifumane ekutyeni kwethu. Ii-omega-3s zinceda ekulawuleni uhlobo lwamafutha egazini lethu olubizwa ngokuba zii-triglycerides. Ukuba ezi triglycerides ziyanda, zinokuba yingozi entliziyweni.
I-Shrimp, i-Squid, kunye ne-Crab (i-Shellfish): Musa ukoyika, khetha ngobulumko
Xa ucinga nge-shrimp, i-cholesterol ifika engqondweni. Ukuba utya malunga ne-shrimp ezinkulu ezili-12, uza kongeza malunga ne-130 milligrams ye-cholesterol emzimbeni wakho. Kodwa okumangalisayo kukuba olu nani lwe-shrimp luqulethe inani elincinci kakhulu lamafutha, malunga ne-2 grams. Endaweni yoko, i-shrimp kukutya okutyebileyo kwizakhamzimba ezifana neevithamini ze-B, iiproteni, i-selenium, kunye ne-zinc. Ii-unsaturated fatty acids kwi-shrimp zikwanceda ekwandiseni inqanaba le-cholesterol elungileyo (HDL) emzimbeni wethu.
Ngoko ke, emva kokuthetha nogqirha wakho, akuyonto inzima ukutya i-shrimp encinci kanye okanye kabini ngeveki. Ukutya kwaselwandle okufana ne-crab kunye ne-squid nako kune-cholesterol ephantsi kune-shrimp. Ukhetho olungcono kukutya okufana nee-clams kunye nee-mussels. Zombini zinamafutha aphantsi kunye ne-cholesterol.
Yiba lumkile xa ukhetha inyama.
Xa ujonga etafileni, kusenokubonakala ngathi inyama yenkomo ine-cholesterol ephantsi, kodwa inyani yahlukile. Makhe sijonge oku kwitheyibhile.
| Uhlobo lokutya (malunga ne-115 grams) | I-Cholesterol (malunga) | Izinto ekufuneka ziqwalaselwe |
|---|---|---|
| Iishrimp ezinkulu (malunga ne-12) | 130 mg | Amafutha aphantsi kakhulu (malunga neegram ezi-2). Phantse akukho mafutha agcweleyo. |
| Inyama yenkomo enamafutha | 110 mg | Inamafutha amaninzi kakhulu (malunga neegram ezingama-20). Amafutha agcweleyo afikelela kwi-10 grams. Oku kubi kakhulu entliziyweni. |
| Inyama yenkomo engenamafutha | 45 mg | Iphantsi kakhulu kwi-cholesterol namafutha agcweleyo. Lukhetho olufanelekileyo. |
| Inkukhu engenalusu | 60 mg | Amafutha aphantsi. Ukhetho olusempilweni kakhulu. |
Uyaqonda? Ingxaki ayikho kwi-cholesterol ngokwayo, kodwa kubungakanani bamafutha ahamba nenyama. Ngoko ke, ukuba utya inyama, khetha inyama engenamafutha, ususe iindawo ezinamafutha. Ukuba utya inyama yenkomo, khetha inyama engenamafutha (i-filet, i-sirloin). Okungcono nangakumbi, yitya inyama engenamafutha amaninzi, njengenkukhu engenalusu.
Ulwazi olongezelelekileyo oluncinci...
Abanye abantu bathi inyama yenkomo eyondliwe ngengca ine-cholesterol ephantsi. Kodwa uphando lubonise ukuba ukuba umxholo wamafutha uyafana, akukho mahluko mkhulu kumanqanaba e-cholesterol. Nangona kunjalo, inyama yenkomo eyondliwe ngengca ine-omega-3s ezininzi, kodwa ikwanamafutha agcweleyo kancinci.
Awunakutya kangangoko ufuna? Unako, ngale ndlela!
Konke oku akuthethi ukuba akufanele utye ukutya okuthandayo, kodwa kuphezulu kancinci kwi-cholesterol (kwaye mhlawumbi akunampilo kangako). Ukuba ukutya kwakho kusempilweni amaxesha amaninzi, akukho nto imbi ngokunandipha ukutya okuthandayo ngamanye amaxesha . Ingxaki kukutya yonke imihla. Eyona nto ibalulekileyo apha kukulinganisela kunye nokulinganisela .
Ukuba unenkxalabo malunga ne-cholesterol okanye ukuba umntu kusapho lwakho unesifo sentliziyo, eyona nto ilungileyo onokuyenza kukuthetha nogqirha wakho wosapho uze ufumane ingcebiso malunga nokutya okukulungeleyo.
Umyalezo Wokuya Ekhaya
- Akuzona zonke iintlobo zokutya ezine-cholesterol ekufuneka zoyikwe. Ezinye iintlobo zokutya ezine-cholesterol eninzi (amaqanda, i-salmon, i-shrimp) zilungile kwimpilo yakho.
- Kubaluleke ngakumbi ukuxhalabela ubungakanani bamafutha agcweleyo ekutyeni kunobungakanani be-cholesterol ekuyo.
- I-HDL yi-cholesterol 'elungileyo' ecoca imithambo yegazi. I-LDL yi-cholesterol 'embi' eqokelelana kwimithambo yegazi.
- Amaqanda, isalmon, inyama engenamafutha, kunye nokutya kwaselwandle, ngokulinganiselweyo nangokulungiswe kakuhleUkuyitya kunokubonelela ngeengenelo zempilo.
- Soloko uqhagamshelana nogqirha wakho ukuze ufumane ukuba loluphi uhlobo lokutya olukulungeleyo ngokusekelwe kwimeko yakho yempilo kunye nembali yosapho lwakho.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho