Ngaba ugqirha ukuxelele ukuba inqanaba le-cholesterol egazini lakho liphezulu? Xa oko kusenzeka, uziva uxhalabile kakhulu ngento omawuyitye nento omawungayityi, akunjalo? Ungakhathazeki, yingxaki abantu abaninzi abanayo. Namhlanje, siza kuthetha ngale nto, kanye into omawuyenze, ngendlela elula kakhulu, ngokungathi sixelela umhlobo.
Okokuqala, yintoni i-cholesterol?
Ngamafutshane, i-cholesterol luhlobo lwamafutha olufunekayo emizimbeni yethu. Ibalulekile kwizinto ezininzi, ukususela ekwakheni iiseli zethu ukuya ekuveliseni iihomoni. Kodwa ingxaki iqala xa ininzi kakhulu emzimbeni.
Kukho iintlobo ezimbini ze-cholesterol egazini lethu.
1. I-LDL (i-Low-Density Lipoprotein): Le yinto esiyibiza ngokuba yi-"cholesterol embi." Xa ezi zinto ziqokelelana, ziyaqokelelana ngaphakathi kwemithambo yegazi yethu, ziyinciphe kwaye zivule indlela yezifo ezinzulu ezifana nesifo sentliziyo kunye nestroke.
2. I-HDL (i-High-Density Lipoprotein): Le siyibiza ngokuba "yi-cholesterol elungileyo". Isusa i-cholesterol embi kwimithambo yegazi ize iyithwale iye esibindini. Ngoko ke ifana nomhlobo wethu.
Ukutya esikutyayo kunyusa ngokuthe ngqo izinga le-cholesterol embi (LDL) egazini lethu. Amafutha agcweleyo kunye namafutha e-trans, ingakumbi lawo afumaneka kwiimveliso zezilwanyana, kwiimveliso zobisi, nakwiioyile ezithile (ezifana neoyile yesundu kunye neoyile yekhokhonathi), zezona zinto zibangela oku.
Ngaba ukunciphisa ukutya okunyusa i-cholesterol kuyawanciphisa ngokwenene amanqanaba akho?
Ewe, ngokuqinisekileyo! Ungenza umahluko omkhulu ngokongeza nokususa izinto ekutyeni kwakho. Ukongeza iziqhamo, imifuno, iimbotyi, amandongomane, kunye namafutha alungileyo kunokunceda ukunciphisa i-cholesterol embi (LDL).
Ukutya okulungileyo akunciphisi nje kuphela i-cholesterol, kodwa kulawula noxinzelelo lwegazi, kwandisa amasosha omzimba wakho, kwaye kunceda ekukhuseleni kwizifo zentliziyo, istroke, kunye neminye imihlaza.
Ngoko ke makhe sibone ukuba yintoni ekufuneka siyiphathe evenkileni kunye nento ekufuneka siyilahle.
| Ukukhetha ukutya okulawula i-cholesterol | |
|---|---|
| Izinto onokuzongeza ekutyeni (ezilungileyo) | Izinto ekufuneka zincitshiswe okanye zimiswe kangangoko kunokwenzeka (ezimbi) |
| Iziqhamo ezintsha, imifuno kunye nemifuno | Inyama ecutshungulweyo - isoseji, ibhekoni |
| Iinkozo (ii-oats, irhasi, i-millet) kunye neenkozo ezine-bran | Iimveliso zebhaka (iipastries, iibhisikithi) eziqulethe amafutha e-trans |
| Inkukhu engenalusu, intlanzi (isalmon, i-tuna) | Ukutya okuqhotsiweyo okukhawulezayo |
| Amantongomane aqhekekileyo (iitships, iilentile, i-soy) | Iziselo ezineswekile eninzi (i-soda, iziselo ezimnandi) kunye neelekese |
| Amantongomane (amantongomane, iiwalnuts, iialmond) | Ukutya okucutshungulweyo okunetyuwa eninzi kunye neesosi |
| Iimveliso zobisi ezinamafutha aphantsi (iyogathi enamafutha aphantsi, ubisi) | Inyama ebomvu enamafutha amaninzi (inyama yenkomo, inyama yehagu) |
| Iioyile ezilungileyo (ioyile yomnquma, ioyile yecanola) | Ukutya okukhenkcezisiweyo okuneswekile eninzi namafutha (i-pizza ekhenkcezisiweyo, njl.njl.) |
Zeziphi izinto ezilungileyo onokuzongeza ekutyeni?
Iziqhamo, imifuno kunye nemifuno
Ezi zinto mazibe sisiseko sokutya kwakho. Yitya iziqhamo nemifuno enemibala. Cinga ngamaqunube, iidiliya, iiorenji, iiapile, iitumato, iibhatata ezimnandi, ibroccoli, ispinatshi, ikale, ispinatshi, ithanga, izucchini, njl. Ezi zinto zokutya azina-cholesterol ngokwendalo kwaye zinamafutha aphantsi kakhulu. Zikwaphezulu kwifayibha, nto leyo enciphisa ukufunxwa kwe-cholesterol emzimbeni.
Amazimba
Yongeza ii-oats, irhasi, iquinoa, kunye nesonka esipheleleyo kunye neepasta ekutyeni kwakho. I-fiber enyibilikayo kwezi zinto zokutya inceda ekunciphiseni i-cholesterol embi. Ukutya ii-oats ngesidlo sakusasa ngumkhwa olungileyo. Kodwa xa kufikwa kwiinkozo ezipakishiweyo,Ungalibali ukujonga ilebhile ukuze ukhethe ezo zineswekile netyuwa encinci.
Inyama, intlanzi kunye namandongomane
Khetha inkukhu ne-turkey engenalusu. Ukuba utya inyama ebomvu (inyama yenkomo, inyama yehagu), khetha inyama etyebileyo . Ziphephe inyama ezicutshungulweyo ezifana neesoseji kunye neenyama zenyama kangangoko unako.
Endaweni yoko, yongeza iimbotyi ezityebileyo kwiiproteni ezifana neetships, iilentils, iipeas, kunye neesoya ekutyeni kwakho. Ezi zilungile kakhulu kwintliziyo.
Ukutya okutyebileyo kwi-Omega-3
Ezi luhlobo lwe-fatty acid eluncedo kakhulu entliziyweni yethu. Uninzi lwexesha, asizityi ngokwaneleyo. Zifumaneka kwiintlanzi ezinamafutha ezifana ne-salmon, i-tuna, i-mackerel, kunye ne-herring. Ii-walnuts, imbewu ye-chia, kunye nembewu yeflax egayiweyo nazo ziqulathe i-omega-3s ezisekelwe kwizityalo.
Iimveliso zobisi ezinamafutha aphantsi kunye namafutha "alungileyo"
Xa uthenga iyogathi nobisi, khetha iintlobo ezinamafutha aphantsi okanye ezingenamafutha. Ukuba utya itshizi, yitya kancinci.
Sebenzisa iioyile zemifuno ezifana neoyile yomnquma, ioyile yecanola, kunye neoyile yelanga endaweni yebhotolo ekuphekeni nasekuqhotseni. Ezi zikwanceda ekonyuseni amanqanaba e-cholesterol "elungileyo" (HDL).
Ukutya okubi kakhulu omele ukuphephe ngokuqinisekileyo
Ukutya okuqulethe amafutha e-trans
La ngamafutha amabi kakhulu. Awanyusi nje kuphela i-cholesterol embi (LDL), kodwa akwanciphisa i-cholesterol elungileyo (HDL). Kwilizwe lethu, iimveliso ezininzi zokubhaka (iipastries, iirolls, iibhisikithi), i-margarine, kunye nokutya okukhawulezayo zinokuba nazo. Ukuba ilebheli yokutya ithi "ioyile ene-hydrogenated engaphelelanga", iqulethe amafutha e-trans.
Ukutya okuneswekile eninzi
Nangona iswekile ingayonyusi ngokuthe ngqo i-cholesterol, ukutya iswekile eninzi kunokukhokelela ekutyebeni, kwisifo seswekile, nakumanqanaba aphezulu e-cholesterol ngenxa yokugcwala kwamafutha esibindini. Nciphisa iziselo ezineswekile, iikeyiki, i-ayisikhrim, kunye netshokholethi yetofi. Kwakhona lumka iisosi ezineswekile efihliweyo (i-ketchup, isosi yespaghetti), kunye neenkozo zesidlo sakusasa .
Inyama ecutshungulweyo kunye netyuwa engaphezulu
Inyama ezicutshungulweyo ezifana nesoseji, ibhekoni, kunye neham zinamafutha agcweleyo kunye ne-cholesterol ephezulu. Kwakhona, ityuwa eninzi inokunyusa uxinzelelo lwegazi. Iintlanzi ezifakwe ebhotileni, iipakethi zesuphu, kunye nee-noodles ezikhawulezayo nazo zinokuba netyuwa eninzi. Ubungakanani betyuwa oyifunayo ngosuku bungaphantsi kwetispuni. Ngoko cinga ngokutya kwakho ityuwa.
Gcina ezi zinto engqondweni xa uthenga.
- Musa ukuya evenkileni xa ulambile: Xa uya evenkileni xa ulambile, kunokwenzeka ukuba uthenge ukutya okunganyanzelekanga nokungasempilweni.
- Funda iilebheli: Jonga uluhlu lwezithako ezikwiipakethe zokutya. Bhala ezona zithako zibalulekileyo kuqala. Khetha ukutya okuneswekile encinci , ityuwa, kunye namafutha agcweleyo .
- Thetha nogqirha wakho:Nxibelelana nogqirha wakho okanye ingcali yesondlo ukuze ufumane isicwangciso sokutya esifanelekileyo kuwe, kuxhomekeke kumanqanaba akho e-cholesterol. Kusenokufuneka uqale ukuthatha amayeza.
Ezi nguqu zinokuba nzima ukuzenza ngobusuku obunye. Kodwa zama ukuzenza kancinci kancinci, nganye nganye. Olu lolona tyalo-mali lukhulu onokulwenza entliziyweni yakho.
Umyalezo Wokuya Ekhaya
- Inqanaba le-cholesterol egazini lakho lichaphazela ngqo impilo yentliziyo yakho. Injongo kukunciphisa i-cholesterol "embi" ye-LDL kunye nokunyusa i-cholesterol "elungileyo" ye-HDL .
- Faka iziqhamo ezintsha, imifuno, iimbotyi, iinkozo ezipheleleyo, kunye namandongomane ekutyeni kwakho. Ifayibha ekule kutya inceda ekunciphiseni i-cholesterol.
- Musa ukutya inyama elungisiweyo (isoseji), iimveliso zokubhaka (iipastries), ukutya okuqhotsiweyo, kunye nokutya neziselo ezineswekile eninzi kangangoko. Ezi zezona ntshaba ziphambili.
- Sebenzisa iioyile ezilungileyo ezifana neoyile yomnquma kunye neoyile yecanola xa upheka. Yitya iintlanzi, ingakumbi iintlanzi ezinamafutha, ubuncinane kabini ngeveki.
- Ukongeza ekutshintsheni indlela otya ngayo, ukuzilolonga rhoqo, ukuyeka ukutshaya, kunye nokulawula ubunzima kubalulekile ekulawuleni i-cholesterol.
- Ukuba unenkxalabo malunga ne-cholesterol, qiniseka ukuba uthethe nogqirha wakho kwaye ufumane ingcebiso efanelekileyo.
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