Ngaba waziva usoyika kancinci xa wabona amanani kwingxelo yakho ye-cholesterol? Xa ugqirha wakho wathi, "I-cholesterol yakho iphezulu, lumka," ngaba waba nengxaki yokufumanisa ukuba uza kutya ntoni kwaye ungatyi ntoni? Le yingxaki abantu abaninzi abanayo. Kodwa ungakhathazeki. Ngokwenza utshintsho oluncinci kwindlela otya ngayo, njengokunika ukutya okusekwe kwizityalo indawo yokuqala, unokukhusela impilo yentliziyo yakho kwaye wehlise amanqanaba akho e-cholesterol. Masibone ukuba isebenza njani.
Yintoni kanye kanye 'ukutya kwemifuno'?
Ngamafutshane, oku kuthetha ukuba ukutya kwakho kuqulathe ukutya okusekwe kwizityalo. Oko kuthetha imifuno, iziqhamo, kunye neenkozo. Kodwa akufuneki uyeke ukutya inyama nentlanzi ngokupheleleyo. Oku kwahlukile ekubeni yi-vegan okanye ukuba yi-vegan . Ungatya ukutya okusekwe kwizityalo, kunye neemveliso ezincinci zezilwanyana ezongeziweyo.
Kodwa eyona nto ibalulekileyo kukukhetha ukutya okunempilo kwentliziyo, okwahlukeneyo, okusekelwe kwizityalo. Zama ukubandakanya ezi zinto ekutyeni kwakho.
| Uhlobo lokutya | Imizekelo kunye nokubaluleka |
|---|---|
| Iziqhamo nemifuno | Nantoni na efana nama-apile, iibhanana, amaqunube, ispinatshi, ibroccoli, iimbotyi, iminqathe, njl. Ezi zizityebi kwifayibha kunye neevithamini. |
| Amazimba | Irayisi yengqolowa epheleleyo, i-oats, i-buckwheat, kunye nerhasi. Ezi zifunxwa lula ngumzimba kwaye zinceda ekulawuleni i-cholesterol. |
| Amantongomane nembewu | Iicashews, amandongomane, iialmond, imbewu yethanga, imbewu yeflakisi. Ezi ziqulethe amafutha asempilweni. Kodwa musa ukutya amaninzi kakhulu, kwanele nje ukuba nesandla esincinci. |
| Iimbotyi kunye neelentile | Iitshikitshiki, iimbotyi eziluhlaza, iilentili. Ezi zityebile kwifayibha enyibilikayo, ngoko ke zinceda kakhulu ekunciphiseni i-cholesterol. |
| Ioyile yolwelo eluncedo | Sebenzisa iioyile ezingezizo ezomileyo ezifana neoyile yomnquma kunye neoyile yecanola. Nciphisa ukusetyenziswa kweeoyile ezifana neoyile yekhokhonathi kunye neoyile yesundu. |
Ukutya okusekwe kwizityalo kuyinciphisa njani i-cholesterol?
Kulula kakhulu. Siyazi ukuba zombini amafutha agcweleyo kunye ne-cholesterol yokutya zinyusa amanqanaba e-cholesterol egazini. Ezi zifumaneka kakhulu ekutyeni kwezilwanyana, njengeenyama ezinamafutha. Ngoko ke xa sinciphisa ukutya kwethu oku size sitshintshele ekutyeni okusekwe kwizityalo, ukunyuka kwamanqanaba e-cholesterol embi kuyalawulwa.
Okubaluleke ngakumbi yifayibha .
Ngokutsho kweengcali zezondlo, kufuneka sitye malunga ne-25-30 grams yefayibha ngosuku. Ubuncinane ikota yaloo nto kufuneka ivele kwifayibha enyibilikayo.
Cinga nje, ii-apile, iiblueberries, iimbotyi, ii-oats, iilentils, njl. zonke ziphezulu kwi-soluble fiber. Ukuba wongeza iigram ezi-5-10 zale fiber enyibilikayo ekutyeni kwakho ngosuku, unganciphisa amanqanaba akho 'e-cholesterol embi' (i-LDL cholesterol) malunga namanqaku ama-5-11. Ngamanye amaxesha nangaphezulu!
Ngokufanayo, iziqhamo, imifuno, kunye neenkozo ezipheleleyo ziqulethe izinto ezikhuthaza impilo ezibizwa ngokuba zii-sterols. Ukongeza iigram ezi-2 kuphela ze-sterol ekutyeni kwakho ngosuku kunokunciphisa i-cholesterol yakho 'embi' (LDL) nge-5% ukuya kwi-10%.
Nokuba utya ukutya okusekelwe kwizityalo, musa ukwenza ezi mpazamo!
Musa ukucinga ukuba kuba nje 'ungumntu othanda imifuno' kuthetha ukuba yonke into ilungile. Ezinye ukutya okusekwe kwizityalo zinokuba yingozi kwimpilo yakho. Kungcono ukuzikhwebula kwezi zinto ngokukodwa.
| Ukutya Okufanele Ukuphephe | |
|---|---|
| Ukutya okucutshungulwe kakhulu | Ukutya okupakishwe kwiipakethe nakwiibhokisi kunokuba nezithintelo ezininzi, iswekile, ityuwa, kunye namafutha angenampilo. |
| Iioyile zaseTropiki | Ioyile yekhokhonathi kunye neoyile yesundu. Ezi zinamafutha amaninzi agcweleyo. Kubaluleke kakhulu ukunciphisa ukusetyenziswa kwazo ekuphekeni. |
| Ukutya neziselo ezineswekile | Iziselo ezineswekile, iziselo ezineswekile, iikeyiki, iibhisikithi, kunye nokutya okuneswekile. Ezi zinto zonyusa inani le- triglycerides , uhlobo lwamafutha egazini, nto leyo ekwanyusa nenqanaba le-cholesterol yakho iyonke. |
| Amafutha e-Trans | I-margarine, ukutya okuncinciweyo, iimveliso zokubhaka, kunye nokutya okuqulethe "iioyile ezifakwe i-hydrogenated." Ezi ziyingozi kakhulu kuba zonyusa i-cholesterol 'embi' (LDL) kwaye zinciphisa i-cholesterol 'elungileyo' (HDL). |
Nokuba uthenga i-'ayisikhrim ye-vegan' evenkileni, funda ilebheli. Isenokuba neoyile yekhokhonathi, amafutha ekhokhonathi, kunye neswekile eninzi. Ngoko ke, musa ukukhohliswa ligama elithi 'vegan'.
Kubaluleke kakhulu ukufuna iingcebiso zobungcali.
Ukuba ugqibe ekubeni utshintshele ekutyeni okusekelwe kwizityalo, kubalulekile ukuba wenze uphando kwaye uqiniseke ukuba utya ukutya okunesondlo esifanelekileyo. Ukuba kunokwenzeka, kungcono ukuthetha nogqirha wezokutya.
Oku kuya kukunceda uqinisekise ukuba ufumana isixa esifanelekileyo seekhalori, iiproteni, kunye nezinye izondlo ozidingayo yonke imihla. Ingakumbi ukuba ucinga ngokuba ngumdli wemifuno okanye umntu otya imifuno kuphela, usenokuba awunazo izondlo ezifana ne -vitamin B-12, i-iron, i-zinc, kunye ne-omega-3 fatty acids . Ngoko ke kufuneka ulumke nangalo mba.
Eyona nto ibalulekileyo: Ukuba unengxaki yempilo (umz. isifo seswekile, uxinzelelo lwegazi oluphezulu), qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo.
Umzekelo:
- Abantu abanesifo sezintso kufuneka balumkele i-potassium. Iziqhamo nemifuno zityebile kwi-potassium.
- Abantu abasebenzisa amayeza okunciphisa igazi (umz., iCoumadin) kufuneka balumkele i-vitamin K. Imifuno eluhlaza ine-vitamin K eninzi.
Kungoko ke, kubaluleke kakhulu ukubuza ugqirha wakho ukuba olu tshintsho lukhuselekile na kwimpilo yakho.
Umyalezo Wokuya Ekhaya
- Ukubeka phambili ukutya okusekwe kwizityalo yindlela elungileyo yokunciphisa i-cholesterol nokugcina impilo yentliziyo.
- Zalisa isitya sakho ngeziqhamo, imifuno, iinkozo ezipheleleyo, amandongomane kunye nembewu.
- Yongeza ukutya okutyebileyo kwi-soluble fiber, njenge-oats, iilentils, kunye nama-apile, ekutyeni kwakho.
- Ayizizo zonke izinto ezithi 'imifuno' ezilungileyo. Kuphephe ukutya okucutshungulwe kakhulu, okuneswekile eninzi, kunye namafutha e-trans.
- Qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, ingakumbi ukuba unezinye iingxaki zempilo.
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