Ngaba ugqirha ukuxelele ukuba inqanaba le-cholesterol egazini lakho liphezulu kancinci? Xa oko kusenzeka, sihlala sicinga ngokulawula ukutya kwethu kunye nokunciphisa umzimba. Kodwa, ungandikholelwa ukuba bendinokukuxelela ukuba kukho indlela ekhethekileyo enokunciphisa i-cholesterol ngezinto esizityayo, ngaphandle kokwenza ukunciphisa umzimba kube yeyona njongo iphambili? Yiyo loo nto siyibiza ngokuba yi-'Portfolio Diet'. Le yindlela enomdla kakhulu kwaye iluncedo. Makhe sibone iinkcukacha malunga noku.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Yintoni 'iPortfolio Diet'?
Eli gama lisenokuvakala lingaqhelekanga. Ngamafutshane, eli asilo "isicwangciso sokutya" esinemithetho engqongqo. Endaweni yoko, yinto efana "nepotifoliyo yokutya." Khawuthelekelele ukuba utyala imali kwimarike yesitokhwe. Ubungasoze ubeke yonke imali yakho kwizabelo zenkampani enye, akunjalo? Ukunciphisa umngcipheko, utyala imali kwizabelo zeenkampani ezininzi. Le yindlela esebenza ngayo le ndlela.
Ingcamango esisiseko 'yePortfolio Diet' kukutya indibaniselwano yokutya okuliqela okunciphisa i-cholesterol, kunokuxhomekeka kuhlobo olunye lokutya.
Oogqirha abazisa le ndlela bathi endaweni yokucinga kuphela ngeenzuzo zokutya okukodwa, kufuneka sicinge ngeenzuzo zizonke zokudibanisa ukutya emzimbeni wethu. Oko kukuthi, ukuba ukutya okunye kunempembelelo encinci, impembelelo yokutya okune okanye okuhlanu okudibeneyo ingaphezulu kakhulu.
Zithini izinto ezine eziphambili zale 'ngqokelela yokutya'?
Olu hlobo lokutya olunciphisa i-cholesterol luqulathe izinto ezine eziphambili. Akunyanzelekanga ukuba uzitye zonke ezi zinto zine ngexesha elinye. Kufuneka uzisasaze imini yonke.
| Udidi lokutya | Imizekelo kunye nokubaluleka |
|---|---|
| 1. Ukutya okusekwe kwisoya | Ungasebenzisa izinto ezifana nenyama yesoya kunye netofu endaweni yenyama. Ungasela nobisi lwesoya endaweni yobisi lwenkomo. Ezi zinto zinceda ekunciphiseni i-cholesterol. |
| 2. I-Viscous Fiber | Olu luhlobo lwefayibha enyibilikayo. Yenza ijeli emathunjini ethu, ibopha i-cholesterol kwaye ithintele ukuba ingangeni emzimbeni. Ininzi kwiziqhamo kunye namaqunube afana ne-oats, irhasi, i-eggplant, i-okra, ii-orenji kunye neelayimu. Ukongeza, le fayibha ingafumaneka nakwisongezelelo esibizwa ngokuba yi-Isabgol (Psyllium). |
| 3. Ukutya okuqulethe ii-sterol zezityalo | Ii-sterol zezityalo ziikhompawundi ezifumaneka ngokwemvelo kwizityalo kwaye zifana ne-cholesterol ngokwesakhiwo. Zithintela umzimba ekufunxeni i-cholesterol. Zongezwa kwii-margarine ezithile. Okanye zingathathwa njengesongezelelo sokutya. |
| 4. Amandongomane kunye neMbewu | Ukutya intwana yee-almond yonke imihla kulungile kakhulu. Ukongeza, naluphi na uhlobo lwee-nut ezifana nee-cashews, ii-peanuts, nembewu yethanga zifanelekile koku. Kodwa ezendalo zingcono, kungekhona ezo zityiwa ngetyuwa kwaye ziqhotswe kwi-oyile. |
Uyilungiselela njani le ndlela yokutya yosuku olunye?
Usenokuba ucinga, "Kulungile, ngoku ndingazitya njani zonke ezi zinto zine ngosuku olunye?" Nantsi umzekelo olula.
| Ixesha | Imizekelo yokutya okunokutyiwa |
|---|---|
| Isidlo sakusasa | Ubisi lwesoya, i-oatmeal, iziqhamo ezinqunqiweyo, kunye nee-almond ezimbalwa. |
| Isidlo sasemini | Isonka esine-oats, umhluzi ofana neelentile okanye iitshizi, kunye neapile. |
| Isidlo sangokuhlwa | I-stir-fry yemifuno eyenziwe nge-tofu kunye namandongomane. Yongeza imifuno enamathelayo, ene-fiber efana ne-okra kunye ne-eggplant. |
| Izidlo ezongezelelweyo | Isilayi sesonka se-oat esinamandongomane, iitshizi ezirostiweyo, iyogathi yesoya, okanye imajarini equlethe ii-sterols zezityalo. |
Ingaba le ndlela iyasebenza ngokwenene? Zithini iziphumo?
Ewe. Izifundo zibonise iziphumo ezilungileyo kakhulu. Kolunye uphando, malunga nesithathu sabantu abalandela olu hlobo lotya babona i-cholesterol yabo ye-LDL, i -cholesterol "embi" , yehla ngaphezulu kwama-20%. Ngaphezu koko, iziphumo zahlala zikho emva kweeveki ezimbini kuphela, nangona emva kweenyanga ezintandathu.
Kwaye abanye abangama-31% babona amanqanaba abo e-cholesterol ye-LDL ehla malunga ne-15%. Abanye abantu basenokungakwazi ukunamathela koku ngokupheleleyo. Abanye basenokuba mathidala ukusebenzisa iimveliso ezisekelwe kwisoya endaweni yenyama nobisi, ngakumbi. Kodwa eyona nto ibalulekileyo yile:
Uphando lubonisa ukuba nangona olu hlobo lokutya lungenakulandelwa ngokupheleleyo, abo bongeza ubuncinane ukutya okumbalwa okuqulethwe kulo ekutyeni kwabo kwemihla ngemihla baya kufumana iingenelo ezinkulu zempilo ekuhambeni kwexesha.
Ukongeza ekunciphiseni i-cholesterol, abantu abalandela olu hlobo lokutya bafunyenwe benomngcipheko ophantsi wokufumana izifo ezingapheliyo ezifana nesifo sentliziyo kunye nesifo seswekile sohlobo lwesibini . Ikwanciphisa namanye amafutha anobungozi afana ne-(apolipoprotein B) kunye ne-(triglycerides).
Ingaba 'iPortfolio Diet' ikulungele?
Ukuba injongo yakho ephambili kukunciphisa i-cholesterol yakho, le yindlela entle yokwenza oko . Nangona kunjalo, ukuba injongo yakho kukunciphisa umzimba, le isenokungabi yeyona ndlela ilungileyo yokwenza oko kuba ayijolisi kwiikhalori.
Eyona nto ibalulekileyo kukuthetha nogqirha wakho ngaphambi kokuba uqale olu hlobo lokutya, ingakumbi ukuba sele usela amayeza e-cholesterol . Ngamanye amaxesha, ukulandela olu hlobo lokutya kunokunyusa ukusebenza kakuhle kwamayeza akho okwehlisa i-cholesterol ngaphandle kokunyusa umthamo wakho. Ke ngoko, ungaxoxa nogqirha wakho kwaye wongeze izinto zolu hlobo lokutya ebomini bakho ezifanela imeko yakho yempilo.
Umyalezo Wokuya Ekhaya
- 'I-Portfolio Diet' yingqokelela yokutya okujoliswe ekunciphiseni i-cholesterol, endaweni yokuba yindlela yokunciphisa umzimba.
- Oku kugxile kumaqela amane okutya aphambili (isoya, ifayibha enyibilikayo, ii-sterols zezityalo, kunye namandongomane).
- Nangona kungenakwenzeka ukulandela olu hlobo lokutya lonke ixesha, ungafumana iingenelo ezinkulu zempilo ngokongeza ezinye zokutya ezidweliswe apha ekutyeni kwakho kwemihla ngemihla.
- Kubaluleke kakhulu ukubonisana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, ingakumbi ukuba unezinye iingxaki zempilo okanye usela amayeza.
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