Mhlawumbi ukhe weva ngeentlobo ngeentlobo zokutya kule mihla ezithi zikunceda unciphise umzimba. Enye yezona zinto zithethwa kakhulu yiPaleo Diet. Ukulandela olu hlobo lokutya kunokukunceda unciphise umzimba ngokutya inyama engenamafutha amaninzi, intlanzi, iziqhamo, imifuno, kunye namandongomane, nangokunciphisa iicarbohydrate, iswekile, kunye nokutya okucutshungulwayo. Kodwa umbuzo ngulo, ukutya kwePaleo kuchaphazela njani amanqanaba akho e-cholesterol? Masifumanise okungakumbi ngayo.
Okokuqala, masiqonde le cholesterol 'elungileyo' ne 'embi'.
Xa uthetha nge-cholesterol, kusenokwenzeka ukuba ukhe weva ngeentlobo ezimbini: 'i-cholesterol elungileyo' kunye 'ne-cholesterol embi.' Makhe sibone ukuba yintoni umahluko phakathi kwezi zimbini.
- I-LDL (i-Low-Density Lipoprotein) okanye i-cholesterol 'embi': Ngamafutshane, olu lutshaba lwethu. Xa amanqanaba e-LDL cholesterol enyuka, aqala ukugcwala njengegrisi eludongeni lwemithambo yegazi yethu. Cinga ngayo njengothuli oluqokelelana ngaphakathi kombhobho wamanzi. Ngokwezonyango, oku sikubiza ngokuba yi-atherosclerosis . Xa imithambo yegazi ivalekile ngale ndlela, umngcipheko wokufumana izifo ezinzulu ezifana nokuhlaselwa yintliziyo kunye nestroke uyanda kakhulu.
- I-HDL (i-High-Density Lipoprotein) okanye i-cholesterol 'elungileyo': Lo ngumhlobo wethu. I-HDL ithatha i-cholesterol ye-LDL embi eqokelele kwimithambo yegazi yakho ize iyise esibindini ukuze iphulwe. Oku kuthetha ukuba ukuba namanqanaba aphezulu e-HDL emzimbeni wakho kuthetha ukuba ukhuselekile kwingozi yokuhlaselwa yintliziyo kunye nestroke.
Ukongeza kwezi zimbini, kukwakho nento ebizwa ngokuba yi -triglycerides . Ezi zezona ntlobo zixhaphakileyo zamafutha emizimbeni yethu. Ukuba amanqanaba akho e-triglyceride aphezulu, kwaye amanqanaba akho e-LDL aphezulu (okanye amanqanaba akho e-HDL aphantsi), umngcipheko wakho wokufakwa kwamafutha kwimithambo yakho yegazi uyanda.
Yintoni esiyityayo nesingayityiyo kwi-'Paleo Diet'?
Makhe sijonge ngokucacileyo oko abantu abatya ukutya kwePaleo badla ngokukutya noko bangakutyiyo. Oku kuya kukunika umbono olungileyo wento omawuyilindele.
| ✅ Izinto ezicetyiswayo zokutya | ❌ Izinto ekufuneka uziphephe |
|---|---|
| Iziqhamo nemifuno emitsha | Iinkozo (ingqolowa, i-oats, irhasi) |
| Amandongomane kunye namafutha avela kumandongomane (umz. ioyile yomnquma, ioyile ye-walnut) | Iimbotyi (iimbotyi, iilentili, iipeanuts, iitships) |
| Inyama engenamafutha (ingakumbi etya ingca) | Ubisi kunye neemveliso zobisi (iyogathi, itshizi) |
| Iintlanzi ezityebileyo kwi-Omega-3 fatty acids (i-salmon, i-mackerel, i-herring, i-tuna) | Iswekile ecociweyo |
| Amaqanda | Ityuwa (ukusetyenziswa kakhulu) |
| Amazambane | |
| Ukutya okucutshungulwe kakhulu |
Xa uyijonga ngolu hlobo, kukho iingenelo ezininzi emzimbeni xa ususa izithako zokwenziwa uze utye ukutya kwendalo ngakumbi:
- Ukuhla ukusinda.
- Ukulawula amanqanaba eswekile egazini.
- Ulawulo loxinzelelo lwegazi.
- Ukwehla kwamanqanaba e-triglyceride.
- Ubuchule bokulawula ngcono iphango.
Ngoko ke, xa konke oku kudityanisiwe, amanqanaba e-cholesterol kufuneka ancitshiswe, akunjalo? Impendulo yokwenyani yile: "Isenokuba njalo okanye ayinjalo."
Kutheni kungekho mpendulo icacileyo?
Eyona nto iphambili kukuba 'ukutya kwePaleo' akusiyonto elandelwa ngumntu wonke ngendlela efanayo. Kukho umahluko omkhulu kwindlela umntu ngamnye alandela ngayo olu hlobo lokutya.
Ayingomntu wonke odla ukutya okufana nePaleo.
Abanye abantu balandela ukutya okune-paleo okunamafutha aphantsi kunye nee-carbohydrates eziphezulu kancinci (umz., iziqhamo nemifuno emininzi, inyama encinci). Abanye balandela ukutya okunamafutha aphezulu, okune-carbohydrate ephantsi kakhulu (umz., inyama ebomvu kunye neeoyile ezininzi). Ngoko ke iziphumo zezi ndlela zimbini zokutya kwi-cholesterol zinokwahluka.
Ingxaki Yamafutha Agcweleyo
Ukutya kwePaleo akuthinteli ukusetyenziswa kwenyama ebomvu efana nenyama yenkomo nenyama yehagu. Ezi nyama zinamafutha amaninzi agcweleyo . Ngenxa yokuba amafutha agcweleyo anxulunyaniswa ne-cholesterol ephezulu, imibutho efana ne-American Heart Association icebisa ukuba utye ngaphantsi kwe-6% yeekhalori zakho zemihla ngemihla ezivela kumafutha agcweleyo. Oko malunga ne-11-13 grams ngosuku kumntu oqhelekileyo. Ungafikelela kweli nqanaba ngokukhawuleza kakhulu.
Ukubaluleka kwefayibha
Ifayibha ibaluleke kakhulu ekunciphiseni amanqanaba e-cholesterol. Ifayibha ifumaneka kakhulu ekutyeni kwezityalo. Ekubeni ukutya kwePaleo kungabandakanyi iinkozo kunye neembotyi, abanye abantu banokuthi batye ifayibha encinci.
Eyona sisombululo silungileyo kukufaka imifuno emininzi kangangoko kunokwenzeka ekutyeni kwakho, etyebileyo kwiivithamini, iiminerali, kunye nefayibha . Ezi ziqulathe iicarbohydrate ezintsonkothileyo. Ezi zahluke ngokupheleleyo kwiicarbohydrate ezilula ezifana neswekile. Ukutya iswekile eninzi kunokunyusa i-cholesterol.
Luthini uphando?
Enyanisweni, iziphumo zophando ngale nto zixubene.
- Kolunye uphando oluncinci, abantu abalandela ukutya kwePaleo kangangeeveki ezili-10 babenezinga elikhulayo le-cholesterol embi (LDL) kunye ne-cholesterol iyonke.
- Nangona kunjalo, olunye uphando lubonise ukuba ukutya kwePaleo kunokunyusa amanqanaba e-cholesterol (HDL) alungileyo kunye namanqanaba eswekile egazini aphantsi. Oku kunceda ekunciphiseni umonakalo kwimithambo yegazi.
Ngamafutshane, indlela olu hlobo lokutya oluyichaphazela ngayo i-cholesterol yakho ixhomekeke kwizakhi zofuzo zakho, ukuba wenza umthambo ongakanani, kunye nobungakanani bamafutha kunye nefayibha ekutyeni okutyayo .
"Asinakufikelela kwisigqibo esiqinileyo ngale nto okwangoku. Kufuneka uphando oluthe kratya ngemiphumo yexesha elide yale ndlela yokutya. Ngoko ke bubulumko ukufuna iingcebiso zonyango ngaphambi kokuba uqale indlela yokutya efana nale, ingakumbi ukuba unengxaki ye-cholesterol."
Ndingenza ntoni?
Ukuba ukhathazekile ngamanqanaba akho e-cholesterol, okanye ucinga ngokuqala ukutya okufana nePaleo, eyona nto ibalulekileyo omawuyenze kukuthetha nogqirha wakho wosapho okanye ingcali yokutya.
Banokukukhokela kwinto ekulungeleyo ngokusekelwe kwimbali yakho yempilo, amanqanaba e-cholesterol akhoyo ngoku, kunye nendlela yokuphila. Khumbula, into ebalulekileyo kukungalandeli ukutya okuqhelekileyo, kodwa kukulawula impilo yakho iyonke. Ngokutya okufanelekileyoUkuzilolonga rhoqo kuya kukunika amandla amakhulu kolu hambo.
Umyalezo Wokuya Ekhaya
- Nangona iPaleo Diet inokubonelela ngeenzuzo ezifana nokunciphisa umzimba, imiphumo kwi-cholesterol inokwahluka kumntu nomntu.
- Ubungakanani bamafutha agcweleyo kunye nefayibha oyityayo buchaphazela ngqo amanqanaba akho e-cholesterol. Nciphisa inyama ebomvu kwaye utye imifuno emininzi.
- Ngaphambi kokuba uqalise naluphi na uhlobo lokutya, qiniseka ukuba uthetha nogqirha wakho, ingakumbi ukuba unesifo esifana ne-cholesterol, isifo seswekile, okanye isifo sentliziyo.
- Ukuzilolonga kunye nendlela yokuphila elungeleleneyo kubaluleke kakhulu kwimpilo kunalo naluphi na uhlobo lokutya.
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