I-cholesterol ligama esilaziyo sonke, akunjalo? Kodwa ngaba uyazi ngokwenene ukuba yintoni? Sivile nokuba kukho iintlobo ezimbini, "i-cholesterol elungileyo" kunye "ne-cholesterol embi". Kodwa usenokuba uzibuza ukuba amanye amabali kuluntu malunga noku ayinyani okanye ayintsomi nje. Ngoko ke, masithethe ngoku ngokucacileyo namhlanje kwaye sifunde kanye into ekufuneka siyenze ukukhusela impilo yentliziyo yethu. Eli lithuba elihle lokuvavanya ulwazi lwakho kancinci.
Intsomi 1: Akukho nxibelelwano phakathi koxinzelelo kunye ne-cholesterol, akunjalo?
Oku akuyonyani ngokupheleleyo. Nangona uphando olongezelelekileyo lufuneka ukuze kusekwe unxibelelwano oluthe ngqo phakathi koxinzelelo kunye namanqanaba e-cholesterol, kukho unxibelelwano olungathanga ngqo, kodwa oluqinileyo, phakathi kwezi zimbini.
Ngamafutshane, kunje. Khawucinge ngomhla xa unomsebenzi omninzi kwaye uxinezelekile kakhulu. Sidla ngokutya ntoni ngaloo mini? Into ekhawulezayo ukuyitya, emnandi kancinci, nenamafutha amancinci, akunjalo? Mhlawumbi yirayisi eqhotsiweyo, ikottu, okanye into efana nokutya okufutshane. Ngokufanayo, xa uxinzelelo lusanda kwabanye abantu, bayatshaya kakhulu baze basele kakhulu. Baphoswa nakukuzilolonga.
Ngoko ke, le ndlela yokuphila engeyiyo esempilweni esiyilandelayo ngenxa yoxinzelelo yiyo ebangela ukuba amanqanaba e-cholesterol anyuke ngokuthe ngqo. Ke ngoko, ukulawula uxinzelelo kubaluleke kakhulu ekulawuleni i-cholesterol.
Intsomi yesi-2: Ngaba ukutya okubhalwe “i-Low Cholesterol” kulungile ngokwenene kwimpilo yakho?
Kukho icala elifanelekileyo nelingalunganga koku. Ukuze kuthiwe "yi-Low Cholesterol," kukho umthetho othi inxalenye yokutya kufuneka ibe ne-cholesterol engaphantsi kwama-20 milligrams kunye ne-2 grams yamafutha agcweleyo.
Kodwa nantsi ingxaki. Kwenzeka ntoni ukuba utya izixa ezibini okanye ezintathu zokutya okunjalo endaweni yokutya ukutya okukodwa? Loo manqanaba e-cholesterol aphantsi kunye namafutha agcweleyo ayanda kancinci aze adlule umlinganiselo ocetyiswayo wemihla ngemihla.
Ngokutsho kwe-American Heart Association,
- Umntu onesifo sentliziyo kufuneka atye ngaphantsi kwama-200 milligrams e-cholesterol ngosuku.
- Umntu ongenasifo sentliziyo kodwa one-cholesterol ephezulu kufuneka atye ngaphantsi kwama-300 milligrams ngosuku.
Ngoko ke, akwanelanga ukujonga nje ilebheli. Ubungakanani bokutya okudlayo bubaluleke kakhulu .
Intsomi 3: Ukuba utya ukutya okunempilo, kulungile ukungazilolongi, akunjalo?
Le yintsomi epheleleyo! Nokuba ulawula kakuhle kangakanani na ukutya kwakho, ukungazilolongi kukubeka emngciphekweni wesifo sentliziyo. Ukungazilolongi komzimba yeyona nto iphambili ebangela isifo sentliziyo.
Oogqirha bacebisa ubuncinane imizuzu engama-30 ngosuku.Kukukwenza umthambo ovakala kamnandi kuwe. Ukuba awunalo ixesha lokwenza imizuzu engama-30 ngexesha, ungakhathazeki ngako. Ungawahlulahlula abe yimizuzu eli-15 kusasa kunye nemizuzu eli-15 ngokuhlwa. Eyona nto ibalulekileyo kukwenza umthambo ubuncinane kube kanye ngemini. Ukuhamba, ukuhamba ngokukhawuleza, ukukhwela ibhayisekile, ukudada, nantoni na ilungile.
Intsomi 4: Zeziphi ukutya ezilungileyo kwi-cholesterol?
Kubuxoki ukuthi "yonke into oyithengayo evenkileni ayilungelanga i-cholesterol." Ukongeza ezinye izinto ekutyeni kwakho nokususa ezinye kunokunceda intliziyo yakho kakhulu. Nantsi isikhokelo esilula.
| Yongeza ekutyeni (izinto ezilungileyo) | Nciphisa (izinto ezimbi) kangangoko unako. |
|---|---|
| Ii-oats: Zityebile kwi-fiber enyibilikayo, zinciphisa i-cholesterol embi. | Inyama elungisiweyo: iisoseji, iibhola zenyama, ibhekoni, njl. |
| Intlanzi enamafutha: I-Omega-3 efumaneka kwiintlanzi ezifana nesalmon, i-mackerel, i-herring, kunye ne-mackerel ilungile entliziyweni. | Ukutya okuqhotsiweyo: iiFrench fries, iitships, ukutya okunamafutha okufutshane. |
| Amantongomane: Iikheshe, iialmond, iiwalnuts (ezingenatyuwa). | Iimveliso zebhaka: isonka, iibhanisi, iikeyiki, iibhisikithi (ingakumbi ezo zenziwe ngeoyile yesundu). |
| Iimveliso zobisi ezinamafutha aphantsi: iyogathi, ubisi olunamafutha aphantsi. | Iziselo nokutya okuneswekile: Iziselo ezimnandi, itofi, itshokolethi. |
| Imifuno neziqhamo ezintsha: Faka okuninzi kuzo ekutyeni kwakho kwemihla ngemihla. | Ukutya okunamafutha amaninzi: Ukusetyenziswa kakhulu kweoyile yekhokhonathi, ioyile yesundu, ibhotolo, kunye netshizi. |
| Ukutya okuqulethe ii-sterol zezityalo: Ezinye iintlobo ze-margarine ziqulethe ezi. | Iioyile zezilwanyana: amafutha ehagu, iindawo ezinamafutha zenyama yenkomo. |
Ukulandela olu hlobo lokutya okunempilo ngamanye amaxesha kunokuba luncedo njengamayeza okulawula i-cholesterol. Oku kutya kunokunceda ukwehlisa i-LDL (i-Low-Density Lipoprotein) okanye amanqanaba e-cholesterol 'amabi' .
Intsomi 5: Abantwana abancinci abafumani i-cholesterol, akunjalo?
Oku kukwayinto engalunganga kakhulu kubantu abaninzi. Inyani yile, i-cholesterol ingaqala ukuqokelelana kwimithambo yegazi besebancinci.
Ngoko ke, i-American Heart Association icebisa oku:
- Ukuba kukho umntu kusapho oye waba nesifo sentliziyo esemncinci okanye kukho imbali yosapho ene-cholesterol ephezulu , kuyacetyiswa ukuba abantwana kwezo ntsapho bavavanyelwe i-cholesterol beselula njengeminyaka emi-2 ubudala.
- Ukongeza, abantwana abatyebe kakhulu okanye abatyebe kakhulu ngokuqinisekileyo kufuneka bahlolwe i-cholesterol.
Kubalulekile ukufaka imikhwa emihle ebantwaneni besebancinci. Khuthaza abantwana ukuba badlale kwaye bazilolonge ngokukhutheleyo imizuzu engama-30-60 ngosuku, ubuncinane iintsuku ezi-4 ngeveki. Banike ubuncinane iziqhamo nemifuno ezi-5 ngosuku.
Nokuba awunayo imbali yesifo sentliziyo kusapho lwakho, kubalulekile ukuba wonke umntu ahlolwe amanqanaba e-cholesterol yakhe ubuncinci rhoqo emva kweminyaka emi-5 emva kweminyaka engama-20 ubudala. Ungafunda okungakumbi ngale nto kugqirha wakho wosapho.
Umyalezo Wokuya Ekhaya
- Imikhwa engafanelekanga (imikhuba yokutya engafanelekanga, ukungazilolongi) ebangelwa luxinzelelo inokunyusa amanqanaba akho e-cholesterol.
- Ukuthi ukutya kubhalwe igama elithi "Low-Cholesterol" akuthethi ukuba ufanele ukutye ngokulinganisela. Lumka malunga nobungakanani bokutya okutyayo.
- Nokuba kukutya okunempilo, ukuzilolonga imihla ngemihla kubalulekile kwimpilo yentliziyo.
- Faka ukutya okufana ne-oats, intlanzi enamafutha, amantongomane, imifuno, kunye neziqhamo ekutyeni kwakho. Kuphephe ukutya okucutshungulweyo nokuqhotsiweyo.
- Kwanabantwana abancinci banokuba ne-cholesterol ephezulu. Kubalulekile ukufuna iingcebiso zonyango, ingakumbi ukuba kukho imbali yentsapho yesifo sentliziyo okanye ukuba umntwana utyebile kakhulu.
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