Igama elithi "cholesterol" ligama elisoyikisa kancinci, akunjalo? Sihlala siliva eli gama xa siye kugqirha okanye xa sijonga uvavanyo lwegazi. Abantu abaninzi bacinga ukuba i-cholesterol yinto eyingozi emizimbeni yethu. Kodwa eneneni, oko akuyonyani ngokupheleleyo. Namhlanje, masithethe ngokuba yintoni i-cholesterol, kutheni iyingozi ukuyitya kakhulu, kunye nokutya esifanele sikulumkele.
Ngamafutshane, yintoni i-cholesterol?
Cinga nge-cholesterol njengento efana ne-wax, enamafutha efumaneka kwiiseli zethu. Ibalulekile emizimbeni yethu. Isibindi sethu sivelisa i-cholesterol esiyidingayo. Le cholesterol ibalulekile ekukhuseleni yonke iseli emzimbeni wethu nasekuveliseni iihomoni kunye neevithamini ezithile.
Kodwa kulapho ingxaki iqala khona. Ukongeza kubungakanani bomzimba wethu obufunekayo ekuvelisweni sisibindi, ezinye zokutya esikutyayo, ingakumbi ukutya kwezilwanyana, zongeza i-cholesterol eyongezelelekileyo emizimbeni yethu.
I-cholesterol "elungileyo" kunye ne-cholesterol "embi"
Ukuba ujonga ingxelo yegazi, mhlawumbi uza kubona iintlobo ezimbini ze-cholesterol zikhankanyiweyo: i-LDL kunye ne-HDL.
- I-LDL (i-Low-Density Lipoprotein): Le yinto esiyibiza ngokuba yi-"cholesterol embi." Cinga ngayo njengelori yenkunkuma endleleni. Le cholesterol ye-LDL ihamba emzimbeni wonke ize iqale ukugcwala eludongeni lwemithambo yegazi.
- I-HDL (i-High-Density Lipoprotein): Le yinto esiyibiza ngokuba yi-"cholesterol elungileyo." Isebenza njengelori yenkunkuma. I-HDL cholesterol isusa i-cholesterol embi egqithisileyo kwimithambo yegazi ize iyibuyisele esibindini.
Ngoko ke, ukugcina amanqanaba ethu e-LDL (i-cholesterol embi) ephantsi kunye namanqanaba e-HDL (i-cholesterol elungileyo) aphezulu yeyona nto ibalulekileyo ukuze ube sempilweni.
Kutheni i-cholesterol ephezulu iyingozi?
Xa inqanaba le-LDL, okanye i-cholesterol embi, egazini lethu lisanda, loo cholesterol eyongezelelweyo iqala ukufakwa eludongeni lwemithambo yegazi yethu. Ekuhambeni kwexesha, iqokelelana ibe ngumaleko oqinileyo, njengothuli oluvala umbhobho. Ngokwezonyango, sibiza oku ngokuthi ' yiPlaque'.
Ezi plaque zidityaniswe zinciphisa imithambo yegazi ngaphakathi. Oku kuthintela ukuhamba kwegazi ngokufanelekileyo entliziyweni nasebuchotsheni. Le yeyona nto ibangela izifo ezinzulu ezifana nokuhlaselwa yintliziyo kunye nestroke .
Yingakho oogqirha becebisa ukuba sigcine ubungakanani be-cholesterol esiyityayo ekutyeni bungaphantsi kwama-300 milligrams ngosuku.
Ukutya okune-cholesterol eninzi ekufuneka sikulumkele xa sikutya
Ngoku makhe sijonge ukutya esikutyayo kubomi bethu bemihla ngemihla singaqondi, kodwa okunokunyusa amanqanaba e-cholesterol.
| Uhlobo lokutya | Yintoni ekufuneka uyazi |
|---|---|
| Umpakathi weqanda | Nangona amaqanda ekutya okunempilo, yonke i-cholesterol yawo ikwi-yolk. I-yolk yeqanda elinye linokuba ne-cholesterol engaphezulu kwesiqingatha osidingayo ngosuku. |
| Itshizi | Itshizi ikwakukutya okune-cholesterol ephezulu. Ingakumbi itshizi ezinamafutha apheleleyo, ukuba zityiwa rhoqo, zinokunyusa ngokukhawuleza amanqanaba e-cholesterol. |
| I-shrimp | Nangona iishrimp zinamafutha aphantsi, ngokumangalisayo zinamafutha amaninzi. Nokuba yintwana encinci yeeshrimp inokubonelela malunga nesiqingatha seemfuno zakho zemihla ngemihla zecholesterol. Ngoko ke lumka xa usitya iishrimp. |
| Iindawo zangaphakathi zezilwanyana | Nangona iindawo zezilwanyana ezifana nesibindi, izintso, kunye nengqondo zizityebi kwiivithamini kunye nezondlo, zikwaphezulu kakhulu kwi-cholesterol. Ezi azilungelanga umntu ozama ukunciphisa i-cholesterol yakhe. |
| ISalmon / IiSardine | Iisardine, uhlobo lwentlanzi efakwe ebhotileni, nazo ziqulathe inani elikhulu le-cholesterol. |
| Ukutya okukhawulezayo nokutya okunamafutha | Ukutya okunamafutha amaninzi njengokutya okuqhotsiweyo, irayisi eqhotsiweyo, i-kottu, ii-rolls, kunye neepatties kuphezulu kwi-cholesterol. Ukutya oku kutya rhoqo kunokunyusa i-cholesterol embi (LDL) kwaye kunciphise i-cholesterol elungileyo (HDL). |
Ngoko ke sifanele sitye ntoni? Iindlela ezisempilweni ezine-cholesterol ephantsi
Nangona sisoyika ukutya okune-cholesterol eninzi, zininzi iindlela ezimnandi nezisempilweni esinokukhetha kuzo.
| Ukhetho olusempilweni | Inkcazo |
|---|---|
| Iqanda elimhlophe | Amaqanda amhlophe akanayo i-cholesterol konke konke. Xa usenza i-omelet, ungongeza amaqanda amhlophe ambalwa kwi-yolk enye. |
| Itshizi enamafutha aphantsi | Khetha iitshizi ezinamafutha aphantsi endaweni yeetshizi ezinamafutha apheleleyo. |
| Inyama emhlophe (inkukhu) | Khetha inyama emhlophe efana nenkukhu endaweni yenyama ebomvu efana nenyama yenkomo nenyama yehagu. Kungcono nangakumbi ukuba uzipheke ulusu lususiwe. |
| Intlanzi yeTuna (ipakishwe emanzini) | I-tuna ine-cholesterol ephantsi kune-sardines. Kucetyiswa ngakumbi ukukhetha i-tuna emanzini endaweni ye-tuna e-oyile. |
| Ukutya okubhakiweyo okanye okuphekiweyo | Ungakuphepha ukongeza ioyile kunye ne-cholesterol eyongezelelweyo ngokubhaka, ukufutha, okanye ukugcada ukutya endaweni yokuqhotsa kakhulu. |
| Iimbotyi ezifana neelentile, iitshizi kunye neembotyi | Ezi ziiproteni ezisekelwe kwizityalo. Ukutya okusekelwe kwizityalo akuna cholesterol. Kwakhona, ifayibha ekuzo inceda ekunciphiseni icholesterol embi egazini. |
Eyona nto ibalulekileyo kukugcina ukutya okunesondlo esifanelekileyo. Akukho mfuneko yokuthintela ngokupheleleyo ukutya. Nangona kunjalo, kububulumko ukunciphisa ukutya okune-cholesterol eninzi kwaye wenze indawo engakumbi yezinye iindlela ezinempilo. Ukuba awuqinisekanga ngamanqanaba akho e-cholesterol, okanye ukuba ufuna ingcebiso yokutshintsha indlela otya ngayo, kungcono ukuthetha nogqirha wakho wosapho (ugqirha) .
Umyalezo Wokuya Ekhaya
- I-cholesterol ibalulekile emizimbeni yethu, kodwa ukonyusa inani le-cholesterol eyongezelelweyo ekutyeni kuyingozi empilweni.
- I-LDL yi-cholesterol "embi", i-HDL yi-cholesterol "elungileyo". Injongo yethu ifanele ibe kukunciphisa i-LDL nokunyusa i-HDL.
- Iingqayi zamaqanda, itshizi, iishrimp, isibindi sezilwanyana, kunye nokutya okuqhotsiweyo okuthosiweyo kuphezulu kwi-cholesterol. Nciphisa ukutya kwakho kwezi zinto.
- Faka iiproteni ezisekwe kwizityalo ezifana nenkukhu, intlanzi, amaqanda amhlophe, iilentile, kunye neetshizi, kunye nemifuno neziqhamo ekutyeni kwakho.
- Soloko uqhagamshelana nogqirha wakho ukuze ufumane icebiso elingcono malunga namanqanaba akho e-cholesterol kunye nokutya okufanelekileyo kuwe.
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