Ngaba ugqirha ukuxelele ukuba inqanaba lakho le-cholesterol liphezulu kancinci? Okanye ugqibe ekubeni wehlise i-cholesterol yakho kuba ufuna ukuba sempilweni? Usenokuba ugqibe ekubeni wenze umthambo olungileyo, wehlise ubunzima, kwaye ulandele ukutya okune-cholesterol ephantsi. Eso sisigqibo esihle! Kodwa kukho ingxaki encinci... Ikhitshi lakho lisazele kukutya okuthandayo ukukutya, kodwa akunjalo na emzimbeni wakho?
Ngoko ke, lixesha lokuba ikhitshi lakho libukeke kancinci. Ungakhathazeki, oku akudingi ukudiliza iindonga, ukuthenga izixhobo ezintsha, okanye ukupeyinta iikhabhathi. Siza kwenza utshintsho olulula kakhulu, kodwa olusebenzayo kakhulu. Nantsi into ethethwa ziingcali zesondlo. Okokuqala, susa ukutya okuninzi okungenampilo kangangoko kunokwenzeka. Okulandelayo, gcwalisa ikhitshi lakho ngokutya okunempilo kwentliziyo endaweni yoko. Okokugqibela, funda indlela yokugcina nokulungisa ukutya okunempilo ngokufanelekileyo. Makhe sibone ukuba singakwenza njani oku?
Okokuqala, masisuse iioyile 'ezimbi' ekhitshini.
Ngamanye amaxesha, indlela elula yokuqhela ukutya okune-cholesterol ephantsi kukususa ukutya okungenampilo ekhayeni lakho. Ngoko ke thatha ibhegi enkulu, uvule iikhabhathi, ifriji, kunye neeshelufu, uze uqalise.
Okokuqala, kufuneka sifumane utshaba olukhulu. Oko kukuthi, ukutya okucutshungulweyo okuqulethe amafutha e-trans. Olu hlobo 'lwamafutha e-trans' lufunyenwe lunyusa inqanaba 'le-cholesterol embi' (LDL - Low-Density Lipoproteins) emizimbeni yethu. Le cholesterol imbi inxulunyaniswa ngokuthe ngqo nesifo sentliziyo. Ayipheleli apho, amafutha e-trans anciphisa nenqanaba 'le-cholesterol elungileyo' (HDL - High-Density Lipoproteins) eliluncedo emizimbeni yethu.
Uninzi lweepakethe zokutya ngoku zifuna ilebhile yesondlo ukuze idwelise ubungakanani bamafutha e-trans. Kodwa ukuba uneepakethe zebhisikithi ezindala, imixube yekhekhe, okanye i-margarine ekhabhathini yakho, jonga ukuba zinamagama athi "hydrogenated" okanye "partially hydrogenated" adweliswe kuluhlu lwezithako. Ukuba zinjalo, oko kuthetha ukuba ziqulethe amafutha e-trans. Ukuba zinjalo, zilahle ngaphandle kokuthandabuza. I-American Heart Association icebisa ukuba kungabikho ngaphezulu kwe-1% yeekhalori zakho zemihla ngemihla ezivela kumafutha e-trans.
Masiyeke ukuza namafutha agcweleyo ekhaya.
Khawucinge nje ukuba awunyanzelekanga ukuthenga inyama yenkomo yokugqibela edroweni yenyama efrijini okanye ubisi olupheleleyo olupheleleyo endlwini. Amafutha agcweleyo yenye into enyusa amanqanaba ethu e-cholesterol embi (LDL).
Eyona ndlela ilungileyo yokunciphisa amafutha agcweleyo kukunciphisa ukutya iimveliso zezilwanyana. Oko kuthetha izinto ezifana nenyama yenkomo, inyama yehagu, ibhekoni, kunye nesoseji. Kunye nezinto ezifana nobisi olunamafutha apheleleyo, itshizi, kunye nebhotolo. Endaweni yoko , yitya inkukhu engenalusu, intlanzi (umz., i-mackerel, i-tuna), kunye neembotyi (umz., iitshizi, iilentili).Ziqhelanise nemithombo yeeproteni ezinamafutha aphantsi efana nale: Khetha ubisi olunamafutha aphantsi kunye neyogathi.
Abanye abantu bagcina intwana yegrisi yebhekoni kwikomityi encinci efrijini... baze bayisebenzisele ukunambitha ukutya kwabo. Ukuba unayo nayiphi na kwezo zinto, yilahle namhlanje.
Masizalise ikhitshi ngeeoyile ezinempilo yentliziyo
Enye yeemfihlo eziphambili zokutya okune-cholesterol ephantsi kukutshintsha amafutha amabi ngamafutha alungileyo. Masiqonde la mafutha ngokulula.
| Uhlobo lwamafutha | Impembelelo entliziyweni | Ukutya okuqulethe okuninzi |
|---|---|---|
| Amafutha eTrans | Iyingozi kakhulu. Yonyusa i-LDL (embi) kwaye yehlisa i-HDL (elungileyo). | I-margarine, ukutya okucoliweyo, iimveliso zokubhaka, ukutya okuqhotsiweyo okuthosiweyo. |
| Amafutha Agcweleyo | Ayinampilo. Yonyusa i-LDL (i-cholesterol embi). | Inyama ebomvu (inyama yenkomo, inyama yehagu), ibhotolo, itshizi, ubisi olunamafutha aphantsi, ioyile yekhokhonathi. |
| Amafutha e-Polyunsaturated | Iluncedo. Yehlisa i-LDL (i-cholesterol embi). | Ioyile yelanga, ioyile yesoya, iiwalnuts, imbewu yeflakisi, iintlanzi ezinamafutha ezifana nesalmon. |
| Amafutha angagcwaliyo | Iluncedo kakhulu. Yehlisa i-LDL (embi) kwaye yonyusa i-HDL (elungileyo). | Ioyile yomnquma, ioyile yecanola, ioyile yamandongomane, iavokhado, ialmond. |
Masitshintshele kwiinkozo ezipheleleyo ezinesondlo endaweni yesonka esimhlophe nerayisi emhlophe.
Isonka esimhlophe, ipasta eyenziwe ngomgubo omhlophe, iikeyiki, kunye neecrackers ezininzi ziphantsi kakhulu kwisondlo. Zisenokuba namafutha e-trans okanye amafutha agcweleyo.
Endaweni yoko, thenga iimveliso ezenziwe ngeenkozo ezipheleleyo okanye ngemigubo yazo.
Umzekelo, i-oats, irayisi emdaka, umgubo we-atta, i-urad dal, kunye nerhasi. Ezi zinokukunceda wehlise i-cholesterol yakho ngeendlela ezahlukeneyo.
- Okokuqala, ezi nkozo azina cholesterol okanye amafutha agcweleyo.
- Okwesibini, izinto ezifana ne-oats zininzi kwi-fiber enyibilikayo. Le fiber inceda ukubopha i-cholesterol nokuyisusa emzimbeni.
- Kwaye izondlo ezikwezi zinto zilungele intliziyo yakho (nakwamanye amalungu omzimba wakho). Iicarbohydrate ezintsonkothileyo ziya kukugcina unamandla imini yonke.
- Ifayibha ikugcina uzive ugcwele ixesha elide, nto leyo ekunceda uyeke ukutya ukutya rhoqo.
Masilungiselele imifuno neziqhamo ngendlela eza kwenza kube lula ukuzitya.
Coca idrowa yemifuno efrijini yakho uze uyizalise ngeentlobo ngeentlobo zemifuno enemibala kunye neziqhamo. Imifuno kunye neziqhamo zityebile kwi-fiber enyibilikayo ekhankanyiweyo ngaphambili, kunye nezondlo ezibizwa ngokuba yi -phytochemicals ezinceda ekuthinteleni isifo sentliziyo.
Kodwa akwanelanga ukuzizisa nje ezi zinto sizifake efrijini. Kufuneka sizilungiselele ngendlela eza kwenza kube lula ukuzitya.
Khawucinge nje, ngubani ofuna ukukhupha ivatala enkulu efrijini aze ayinqumle ibe ziingceba xa elambile? Ngelo xesha, esikwenzayo kukutya into elula ukuyitya, njengebhisikithi.
Ngoko ke, sika imifuno (njengeminqathe, iikhukhamba) kunye neziqhamo (ezifana neemango, iipapaya, iipayinapile) kwangaphambili, zibeke kwizikhongozeli ezingangeni moya, kwaye uzigcine efrijini. Ukuze ukwazi ukuzibamba nanini na xa uziva ulambile. Kwakhona, beka iziqhamo ezifana neeapile kunye neepere kwingobozi entle etafileni yokutyela. Xa uzibona, uziva ufuna ukutya okungakumbi.
Masenze ikhitshi elenza ukupheka nokulima kube lula kwaye kube mnandi ngakumbi.
Ukuba ikhitshi lakho licocekile, licocekile, kwaye lihle, uya kuziva ngathi upheka ekhitshini. Emva koko uya kutya kancinci evenkileni yokutya kunye nokutya okukhawulezayo.
- Yiba nezixhobo ezilungileyo: Ukuba unepani enganamatheliyo, ungapheka ngebhotolo neoyile encinci. Ukuba unemimese emihle nebukhali, ukunqunqa imifuno akuyi kuba ngumsebenzi onzima. Ukuba une-steamer, ungayibilisa imifuno ngaphandle kweoyile.
- Gcina ikhitshi licocekile:Gcina iibhotile zakho zezinongo zihlelekile. Ngale ndlela, ungenza ukutya okumnandi ngaphandle kokusebenzisa iisosi ezininzi ezinamafutha. Gcina izikhongozeli zakho zokutya zeplastiki zihlelekile. Ngale ndlela, kulula ukulungiselela ukutya okunempilo uze uzifake efrijini.
- Yenzani indawo yokutya kunye: Susani izinto ezingabalulekanga ekhitshini nakwitafile yokutyela, kwaye dala indawo apho lonke usapho lunokuhlala khona, luthethe, kwaye lonwabele isidlo. Oku kuya kuthintela abantu ekuthabatheni ukutya kwiikhabhathi nakwifriji.
Zama ukwenza olu tshintsho luncinci ekhitshini lakho. Luza kuba lutyalo-mali olukhulu kumanqanaba akho e-cholesterol, kunye nempilo yosapho lwakho lonke. Ukuba ufuna ukwazi okungakumbi ngale nto, ungalibali ukuthetha nogqirha wakho wosapho.
Umyalezo Wokuya Ekhaya
- Susa ukutya okunamafutha agqithisileyo kunye namafutha agcweleyo (izinto ezibhakiweyo, inyama ebomvu, ibhotolo) ekhitshini lakho.
- Kunoko, namathela kumafutha angenawo agcweleyo asempilweni entliziyweni afana neoyile yomnquma, ioyile yecanola, amantongomane kunye neentlanzi ezinamafutha.
- Yitya iinkozo ezipheleleyo ezifana nerayisi emdaka, i-oats, kunye ne-buckwheat endaweni yesonka esimhlophe kunye nerayisi emhlophe.
- Faka iintlobo ngeentlobo zeziqhamo nemifuno enemibala ekutyeni kwakho yonke imihla. Zinqumle uze uzigcine efrijini ukuze kube lula ukuzifikelela.
- Ukugcina ikhitshi lakho licocekile kwaye licocekile kukukhuthaza ukuba upheke ukutya okunempilo.
- Kubaluleke kakhulu ukubonisana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, ingakumbi ukuba unezinye iingxaki zempilo.
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