Izindlela zokudla eziyi-10 ezinhle kakhulu ezisiza ukwehlisa i-cholesterol!

Ingabe udokotela wakho ukutshelile ukuthi izinga lakho le-cholesterol liphezulu kancane ekuhlolweni kwakho kwegazi kwakamuva? Kuvamile ukuzizwa wesaba futhi ukhathazekile kancane uma lokho kwenzeka. Ungase uzibuze, "Ngenzenjani manje?" Kodwa izindaba ezinhle ukuthi, kunezinto eziningi esingazenza ukulawula lokhu. Okubaluleke kakhulu kulokhu ukwenza izinguquko ezithile ekudleni kwethu. Umgomo wethu kufanele kube ukunciphisa i-cholesterol yethu ye-LDL (Low-Density Lipoprotein), eyingozi emzimbeni, okuthiwa i-cholesterol "embi". Ngakho-ke namuhla, sizokhuluma ngezinye zezinhlelo zokudla ezinhle kakhulu ezifakazelwe ngokwesayensi futhi ezizokusiza ukuthi ugcine impilo yakho ngenkathi udla ukudla okumnandi. Lezi akuzona izinto zesikhashana, kodwa izinto ezingenziwa ingxenye yendlela yokuphila enempilo.

1. Ukudla KwaseMedithera

Lokhu ukudla okuthandwa kakhulu okuvame ukunconywa odokotela benhliziyo emhlabeni jikelele. Njengoba igama lisho, lokhu ukudla kwendabuko abantu basemazweni azungeze uLwandle iMedithera (isibonelo, amazwe afana neGrisi ne-Italy) abaye bakulandela amakhulu eminyaka. Kuhlanganisa ikakhulukazi:

• Izithelo nemifino emisha
• Okusanhlamvu okuphelele (izinto ezifana nelayisi elinsundu, i-buckwheat, i-oats)
• Inhlanzi nenyama engenamafutha amaningi
• Amafutha omnqumo angavamile

2. Izinguquko Zendlela Yokuphila Yokwelapha (Ukudla Kwe-TLC)

Ukudla kwe-TLC kuwuhlelo olunezingxenye ezintathu oluhlanganisa ukudla, ukuzivocavoca, kanye nokulawula isisindo . Kutholakale ukuthi uma wenza zonke lezi zinto ezintathu ngendlela efanele, unganciphisa amazinga akho e-cholesterol embi (LDL) ngo-20% kuya ku-30%. Kulolu hlelo, kufanele uvalelise amafutha e-trans . Lokho kusho izinto ezifana nezimpahla ezibhakiwe, i-margarine, kanye nokudla okusheshayo okuthosiwe. Kanye namafutha agcwele.Kufanele unciphise ukudla okudlayo (isib. inyama enamafutha, ubhekeni). Kodwa lokho akusho ukuthi kufanele uyeke ukudla okumnandi. Isibonelo, ungashintshela kokukhethwa okunempilo njengengcezu ye-ham engenamafutha esikhundleni se-bacon. Ngamafuphi, uma ulawula inani, ungadla nezinto ezifana nama-pancake nebhotela lamakinati ngezikhathi ezithile.

3. Ukudla kwe-DASH ukulawula umfutho wegazi ophakeme

I-DASH (Dietary Approaches to Stop Hypertension) uhlelo olulula kakhulu ukululandela oluye lwavunyelwa ngisho yi-American Heart Association. Nakuba umgomo wayo oyinhloko ukulawula umfutho wegazi ophakeme, futhi iyasebenza kakhulu ekwehliseni i-cholesterol. Enye into enhle ngayo ukuthi ungabona imiphumela ngokushesha okukhulu. Kolunye ucwaningo, abantu abalandela le ndlela babone imiphumela emihle emavikini amabili nje kuphela. Kule ndlela, udinga ukudla okuningi kwalokhu:

• Okusanhlamvu , izithelo, nemifino (i- fiber ekulokhu kudla isiza kakhulu ekwehliseni i-cholesterol)
• Iphrotheni engenamafutha (isib. imikhiqizo yobisi enamafutha aphansi, ubhontshisi, udali, inhlanzi)

Futhi, usawoti (i-sodium), ushukela owengezwe ngokwenziwa, amaswidi, kanye nenyama ebomvu kudingeka kuncishiswe kakhulu.

Ukuqhathaniswa kwezindlela zokudla ezithile ezinkulu

Uma ucabanga ngalezi zindlela zokudla ezahlukene, ungase udideke kancane. Ungase uzibuze, "Yiyiphi engcono kakhulu kimi?" Nansi ukuqhathanisa okulula kwezindlela ezintathu eziyinhloko.

5. Ukudla Okungadli Imifino Noma Okungadli Imifino

Lezi zinhlobo ezimbili zokudla ezisekelwe ezitshalweni, uma ukhetha ukudla okufanele, zingenza umehluko omkhulu emazingeni akho e-cholesterol.

• Odla imifino : Akadli nyama.
• I-Vegan: Ayidli noma yimiphi imikhiqizo yezilwane. Lokho akusho inyama, inhlanzi, amaqanda , imikhiqizo yobisi kuphela, kodwa futhi noju.

Ucwaningo lukhombisile ukuthi abantu abadla imifino basengozini encane yesifo senhliziyo kanye nomfutho wegazi ophakeme. Lokhu kungenxa yokuthi ukudla okunemikhiqizo yezilwane ephansi noma okungenayo imikhiqizo yezilwane ngokuvamile kunamafutha aphelele, amafutha agcwele kanye ne-cholesterol ephansi. Futhi, uma ushintshela ekudleni okusekelwe ezitshalweni kuphela, kubalulekile ukuqinisekisa ukuthi uthola izakhamzimba ezibalulekile umzimba wakho ozidingayo, njenge -iron, i-vitamin B12, i-vitamin D, ne-calcium . Kungcono ukukhuluma nodokotela wakho ngalokhu.

Ezinye izindlela zokudla eziphumelelayo kakhulu

Ngaphezu kwalezo okukhulunywe ngazo ngenhla, kunezinye izindlela eziningana.

Ukudla Okuguquguqukayo

Lokhu ukudla kwemifino okuguquguqukayo. Okusho ukuthi, ukudla ukudla okusekelwe ezitshalweni, okunezelwa inyama encane noma inhlanzi ngezikhathi ezithile. Lokhu futhi kuyindlela elula yokudla kubantu abaningi, njengoba kubavumela ukuthi benze ngokwezifiso ukudla kwabo ngendlela abayithandayo ngenkathi besavuna izinzuzo zokudla kwemifino.

Ukudla Kwekliniki YaseMayo

Lolu futhi uhlelo lwendlela yokuphila. Lugcizelela ukudla okufana ne-oats ene-fiber ephezulu, izinhlanzi ezicebile ngama -omega-3 fatty acids , amantongomane anjenge-walnuts nama-alimondi, kanye namafutha omnqumo, okusiza ukwehlisa i-cholesterol. Ukuzivocavoca umzimba kanye nokulawula ukudla nakho kuyizinto ezibalulekile.

Ukudla kukaDean Ornish

Kunezinhlobo eziningana zalokhu. Izinga elibi kakhulu liphansi kakhulu kumafutha futhi liqeda ngokuphelele imikhiqizo yezilwane. Izifundo zikhombisile ukuthi abantu abalandela lokhu kudla okuqinile banciphise i-cholesterol yabo cishe ngo-30%. Kodwa-ke, lokhu kungaba nzima kubantu abaningi ukukulandela isikhathi eside. Kodwa-ke, kuye ngemigomo yakho yezempilo, kunezinketho ezingaqinile kangako ngaphansi kwalokhu kudla. Okokugcina, izinhlelo zokwehlisa isisindo zezentengiselwano ezifana ne-Weight Watchers kanye ne-Biggest Loser Diet nazo zingakusiza ukuthi ulawule i-cholesterol yakho. Futhi, isihluthulelo ukwenza ukukhetha ukudla okunempilo kanye nokuzivocavoca. i-cholesterol, i-cholesterol, isifo senhliziyo, ukudla, uhlelo lokudla, i-LDL cholesterol, i-cholesterol embi, ukudla okunempilo, ukwehlisa isisindo, ukudla kwaseMedithera