Ingabe umbiko wakho wakamuva wezokwelapha uthe izinga lakho le-cholesterol liphezulu kancane? Iningi lethu liyasaba uma sibona lokho. Sicabanga ukuthi, "O, kufanele ngiyeke ukudla ibhotela, i-ayisikhilimu, nenyama enamafutha kusukela manje." Nakuba kukhona iqiniso kuleyo ndaba, kukhona nezindaba ezinhle kuwe. Okusho ukuthi, ukufaka ukudla okuthile ekudleni kwakho kungasiza ekulawuleni amazinga akho e-cholesterol. Kungcono futhi kulula kangakanani lokhu kunokugwinya iphilisi ngamanzi?
Ingabe lokhu ngempela uhlobo oluthile lokudla okumangalisayo? Cha, kodwa kufana kakhulu nomlingo. Abacwaningi bathole ukuthi lokhu kudla okukhethekile, okubizwa ngokuthi "ukudla okusebenzayo," kunomthelela omkhulu, omuhle emazingeni akho e-cholesterol. Ezinye izifundo zibonise ukuthi ukudla okuqukethe lawa "ma-superfoods" kungaba nempumelelo efanayo neminye imithi yokwehlisa i-cholesterol ekwehliseni i-cholesterol "embi" yomzimba wakho, noma i-LDL (Low-Density Lipoprotein) cholesterol . Lokhu kufakazelwe kangangokuthi i-FDA (Food and Drug Administration) e-United States inikeze lokhu kudla "isimangalo sempilo" sokuthi kungalawula i-cholesterol.
Heart disease risk
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Yiziphi lezo "zidlo ezinhle" ezinciphisa i-cholesterol?
Kulungile, manje ake sibone ukuthi yikuphi lokhu kudla okuhle kakhulu enhliziyweni yethu futhi okusiza ukulawula i-cholesterol. Akunzima kangako ukukufaka ekudleni kwakho kwansuku zonke.
| Uhlobo lokudla | Indlela yokusiza umzimba |
|---|---|
| Inhlanzi Enamafutha Isibonelo: i-salmon, i-mackerel, i-herring, i-mackerel | Ama-omega-3 fatty acids kulezi zinhlanzi alungele kakhulu impilo yenhliziyo. Asiza ekwehliseni umfutho wegazi futhi anciphise olunye uhlobo lwamafutha egazini olubizwa ngokuthi ama-triglycerides. |
| I-Oats kanye ne-Oat Bran | Zicebile ngefayibha encibilikayo. Le fayibha isebenza njengesiponji, imunca i-cholesterol endleleni yakho yokugaya ukudla futhi isize ukuyikhipha emzimbeni wakho. Ukudla inkomishi ye-oats ekuseni kuyisiqalo esihle. |
| Amantongomane afana nama-walnuts nama-alimondi | Lawa ma-nut aqukethe amafutha anempilo (amafutha angagcwalisiwe). Ukudla idlanzana lawa ma-nut ngosuku kungasiza ukwehlisa i-cholesterol yakho embi (i-LDL). Kodwa ungawadli amaningi kakhulu, njengoba enama-calories amaningi. |
| Ukudla okune-Plant Sterols noma i-Stanols | Lokhu kwengezwa kwamanye ama-margarine, ama-yogurt, neziphuzo zezithelo. Lawa ma-Plant Sterols nama -Stanols ayizinto ezitholakala ezitshalweni. Avimbela umzimba ekumunceni i-cholesterol ekudleni. |
| Imifino Isibonelo: ubhontshisi, ubhontshisi, ubhontshisi, ubhontshisi | Lezi ziphezulu ku-fiber encibilikayo. Ukuzifaka ekudleni kwakho kwansuku zonke kungasiza ekunciphiseni amazinga e-cholesterol. |
Qiniseka ukuthi uyazikhumbula lezi zinto lapho ushintsha indlela odla ngayo!
Ngemva kokufunda ngokudla okwehlisa i-cholesterol, akuwona umqondo omuhle ukwenza izinqumo ngokwakho, uthi, "Kulungile, ngizokudla lokhu bese nginciphisa i-cholesterol yami." Lokhu akuyona into okufanele uyenze wedwa.
Okokuqala, khuluma nodokotela wakho.
Uma kukhulunywa ngokulawula amazinga akho e-cholesterol, into ebaluleke kakhulu ukusebenzisana nodokotela wakho . Nakuba izinguquko zokudla zingasiza kakhulu, abanye abantu bangadinga imithi yokunciphisa ingozi yesifo senhliziyo. Ngakho-ke, thatha imibiko yakho bese uhlangana nodokotela wakho ukuze nixoxe ngohlelo lokwelashwa olungcono kakhulu kuwe. Unganikezwa imithi kanye nezinguquko zokudla.
Lokhu kudla akusiwo "umlingo"!
Lokhu futhi kuyinto okufanele uyikhumbule. Ungacabangi ukuthi ukudla inqwaba yama-walnuts noma isitsha se-oats ekuseni ngeke kukulimaze, noma ukuthi uthola ilayisensi yokudla ukudla okunamafutha amaningi, ukudla okuthosiwe, namakhekhe ngangokunokwenzeka.
Ukuze uzuze ngempela kulokhu kudla okuhle, udinga ngempela ukuphila impilo enempilo.
Lokho kusho ukuthi,
- Nciphisa ukudla okucutshunguliwe, ukudla okuthosiwe kakhulu, iziphuzo ezinoshukela, kanye nokudla okunamafutha amaningi agcwele (isib. inyama ebomvu, ushizi, ibhotela) ngangokunokwenzeka.
- Lawula isisindo sakho.
- Vivinya umzimba nsuku zonke. Yenza okuthile okufana nokuhamba okungenani imizuzu engama-30 ngosuku.
Kalula nje, kufana nokwakha indlu. Awukwazi ukwakha indlu ngesitini esisodwa nje. Ngokufanayo, awukwazi ukuba nempilo enhle "ngokudla okumnandi" okukodwa nje. Ukudla okunempilo, ukuhlukahluka, kanye nokuzivocavoca umzimba okwanele konke kuyizinto ezizokusiza ukuthi ugcine inhliziyo yakho iphilile.
Umlayezo Wokuya Nawe Ekhaya
- Kukhona ukudla okukhethekile njenge-oats, inhlanzi enamafutha, nama-walnuts okusiza ukunciphisa amazinga e-cholesterol embi (LDL) emzimbeni wakho.
- Ukwengeza lokhu kudla ekudleni kwakho kuphela ngeke kusize ekulawuleni i-cholesterol yakho. Qiniseka ukuthi uthintana nodokotela wakho ukuze uthole iseluleko . Ungase udinge imithi.
- "Ama-Superfood" awayona imvume yokudla okunye ukudla okungenampilo okuningi ngendlela othanda ngayo. Kubalulekile ukugcina ukudla okunempilo nokulinganiselayo .
- Ukuze uthole imiphumela emihle kakhulu, ukuvivinya umzimba njalo nokulawula isisindo kubalulekile , kanye nokushintsha kokudla.
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