Ungayilawula kanjani i-cholesterol ngalokho okudlayo? Ake sixoxe!

Ingabe lokho okudlayo kuyayithinta inani le -cholesterol emzimbeni wakho? Yebo, kuyenza. I-cholesterol iyinto efana ne-wax ebalulekile ezintweni eziningi emzimbeni wethu, njengokwakha amaseli nokwenza ama-hormone athile. Isibindi sethu senza yonke i-cholesterol esiyidingayo. Ngakho-ke, empeleni, asidingi ukuthola noma iyiphi i-cholesterol ekudleni. Kufana nokufaka isihlabathi esengeziwe ogwini lolwandle. Kodwa-ke, ukudla esikudlayo kuthinta cishe u-20% kuya ku-30% we-cholesterol egazini lethu. Kodwa kubalulekile ukugcina lelo nani lilawulwa.

Ukudla okuphakamisa nokwehlisa i-cholesterol “embi” (LDL)

Kunezinhlobo ezimbili eziyinhloko ze-cholesterol emizimbeni yethu. Enye yi-cholesterol "enhle", ebizwa nge -HDL (High-Density Lipoprotein). Enye yi-cholesterol "embi", ebizwa nge -LDL (Low-Density Lipoprotein). Le LDL iyinkinga. Inganqwabelana emithanjeni yegazi futhi iyivale. Lokhu kwandisa ingozi yesifo senhliziyo .

Izindaba ezinhle ukuthi kukhona ukudla okungakhuphula amazinga akho e-cholesterol "embi" ye-LDL. Kukhona nokudla okungasiza ekwehliseni amazinga e-cholesterol ye-LDL. Ngakho-ke, ngokwazi ukuthi yini okufanele uyidle nokuthi yini ongayidli, ungalawula amazinga akho e-cholesterol futhi unciphise ingozi yesifo senhliziyo . Ukukhuluma nodokotela wezokudla ngalokhu kungaba usizo kakhulu.

Yikuphi ukudla okuqukethe i-cholesterol eningi?

I-cholesterol esiyithola ekudleni ibizwa ngokuthi "i-Dietary Cholesterol." Itholakala kakhulu emikhiqizweni yezilwane. Isibonelo, inyama, ushizi, kanye nemikhiqizo yobisi.

Kodwa, bheka, ucwaningo lwakamuva lusikisela ukuthi uma kukhulunywa ngokwehlisa i-cholesterol, akuyona i-cholesterol okudingeka sikhathazeke ngayo kakhulu ekudleni. Yizinhlobo ezimbili zamafutha angenampilo eziyingozi kakhulu - amafutha agcwele kanye namafutha e-trans. Ngeshwa, ukudla okuningi okune-cholesterol ephezulu nakho kungaqukatha la mafutha angenampilo.

Indlela yokunciphisa i-cholesterol ngokudla okunempilo?

Kulungile, ake sibheke ukuthi ungawehlisa kanjani i-cholesterol ngokudla nokuphuza. Nazi ezinye izinto ongayenza:

• Engeza i-fibre encibilikayo ekudleni kwakho.
• Nciphisa ukudla kwakho amafutha agcwele .
• Ungadli amafutha e-trans!
• Yidla ukudla okunempilo.

Manje ake sixoxe ngazo ngazinye zazo ngokwehlukana.

1. Faka i-fiber encibilikayo ekudleni kwakho.

Lena yinto eyinhloko esiza ukwehlisa i-cholesterol yakho ye-`(LDL)`. `(I-fiber encibilikayo)` uhlobo lwe-fiber encibilikayo emanzini. Le fibre ibopha i-bile (eyenziwe nge-cholesterol) emzimbeni wethu bese iyisusa emzimbeni kanye nemikhiqizo engcolile. Cabanga ngayo njengesiponji, imunca i-cholesterol.

Zama ukuthola amagremu ayi-10 kuya kwangu-25 e-fibre encibilikayo ngosuku. Kungcono ukubuza udokotela wakho ukuthi yiliphi inani elikufanele ngokusekelwe ezidingweni zakho zansuku zonke zamakhalori.

Nazi ezinye zokudla eziqukethe i-"Soluble fiber" eningi:

• Ubhontshisi obomisiwe njenge-lentile, ama-chickpeas, nobhontshisi oluhlaza
• Izithelo ze-citrus ezifana nama-apula, ama-blackberry, ama-orenji, nama-tangerines
• I-Oats kanye ne-Oat bran
• Ilayisi elinsundu

2. Nciphisa Amafutha Agcwele

Amafutha agcwele uhlobo lwamafutha aqinile ekamelweni lokushisa. Lawa avame ukutholakala ku:

• Inyama ecutshunguliwe njengesoseji, ubhekeni, kanye ne-pepperoni.
• Izicucu zenyama ezinamafutha njengezimbambo zengulube, inkukhu engenasikhumba, kanye nezicucu zenyama yenkomo ezinamafutha.
• Ukudla kobisi okunamafutha aphelele – ibhotela, ukhilimu osindayo, ushizi okhilimu, kanye neyogathi (ukhilimu omuncu).
• Kumafutha kakhukhunathi namafutha esundu.
• Ekudleni okuthosiwe kakhulu.

Imizimba yethu idinga inani elithile lamafutha agcwele ukuze ihlale iphilile. Kodwa-ke, uma sidla ukudla ngaphandle kokuhlola amalebula okudla okunempilo, singagcina sidle amafutha agcwele kakhulu kunalokho esikucabangayo. Uma usuwazi ukuthi angakanani amafutha agcwele ekudleni okudla njalo, kulula ukuthola izindlela zokunciphisa.

Ungase uzibuze, “Kungakanani okungaphezu kwamandla?” Kalula nje, ama-5% kuya ku-6% kuphela amakhalori akho aphelele ansuku zonke okufanele avele kumafutha agcwele.

Isibonelo, uwoyela womnqumo uqukethe amafutha agcwele, kodwa izinzuzo zawo zezempilo zenza kube kuhle ukuwafaka ekudleni kwakho ngokulinganisela (cishe izipuni ezine ngosuku). Kunjalo nango-avokhado nama-walnuts. Isihluthulelo ukubheka ukuthi amafutha avela kuhlobo luni lokudla. Uma amafutha agcwele evela ekudleni okunempilo, kulungile ukweqa umkhawulo onconywayo. Uma ungabaza, khuluma nochwepheshe wezokudla bese ubuza ukuthi yimiphi imithombo yamafutha agcwele okufanele uwasuse nokuthi yini ongayigcina ngokulinganisela.

3. Ungadli amafutha e-trans!

Amafutha e-Trans ayizinto ezenziwe ngokufaka i-hydrogen emafutheni emifino acwebezelayo. Esikhathini esidlule, ukudla okusheshayo nokudla okucutshunguliwe kwakuyimithombo eyinhloko yamafutha e-trans ekudleni kwabantu. Lokhu kungenxa yokuthi lokho kudla kwakuqukethe amafutha ane-hydrogen kancane, aguqulwa abe amafutha e-trans ngesikhathi senqubo yokukhiqiza. Kodwa-ke, ngo-2018, i-US Food and Drug Administration (FDA) yavimbela ukusetshenziswa kwalawa mafutha ane-hydrogen kancane ekudleni.

Nakuba lokho kuyizindaba ezinhle, akusho ukuthi ukudla okusheshayo nokudla okucutshunguliwe akunangozi. Kungaba namafutha amaningi agcwele. Futhi, kusengaba namafutha e-trans ngenxa yendlela aphekwa ngayo (njengokuthosa).Umzimba wakho awudingi amafutha e-trans nhlobo. Awanampilo kakhulu, futhi ukudla aqukethe akunazo izinzuzo zempilo. Ngakho-ke, kungcono ukuwagwema ngokuphelele uma kungenzeka.

Ukuze unciphise amafutha e-trans ekudleni kwakho, gwema ukudla lezi zinto:

• Ukudla okusheshayo
• Ukudla okuthosiwe kakhulu
• Izimpahla ezibhakiwe zezentengiselwano ezifana namakhukhi, ama-donuts, nama-pastries

4. Yidla Ukudla Okulinganiselayo

Uma uzama ukulawula amazinga e-cholesterol ngokudla, kubalulekile ukulungiselela ukudla okuhlanganisa ibhalansi yalezi zinto:

• Isithelo
• Imifino
• Okusanhlamvu (ikakhulukazi lokho okune-bran)
• Ukudla okucebile ngamaprotheni (inhlanzi, inkukhu, amaqanda , amantongomane)
• Ukudla kobisi noma okunye okungathatha indawo yako
• Amafutha (uhlobo oluhle)

Uma wazi ukuthi yikuphi ukudla okufanele ukukhethe nokuthi yikuphi okufanele ukuyeke, kulula ngawe ukuhlela ukudla okunempilo kwenhliziyo nokunomsoco.

Ukudla KwaseMedithera

Ochwepheshe bezokudla batusa i-Mediterranean Diet njengohlelo lokudla olunempilo yenhliziyo. Lolu hlelo lungasiza ekulawuleni amazinga akho e-cholesterol futhi lusekele ezinye izici eziningi zempilo yakho. Uma ulandela i-Mediterranean Diet, wena:

• Hlela ukudla kwakho ngokudla okusekelwe ezitshalweni. Lokhu kufaka phakathi izithelo, imifino, okusanhlamvu okuphelele, namakinati.
• Yidla inhlanzi, inkukhu engenamafutha amaningi, ukudla kwasolwandle, amaqanda, kanye nobisi ngokulinganisela.
• Gwema inyama ebomvu, ukudla okuthosiwe, ama-dessert, nanoma yini eyenziwe ngofulawa omhlophe.

Isihluthulelo ukuqaphela izinhlobo zamafutha owadlayo. Ukudla kwaseMedithera kunciphisa ukudla kwakho amafutha agcwele kanye namafutha e-trans, okungenza umehluko omkhulu emazingeni akho e-LDL.

Kuthiwani uma ngilawula ukudla kwami ​​kodwa i-cholesterol yami inganciphi?

Izinto ozidlayo zingakhuphula noma zehlise inani le-cholesterol egazini lakho. Kodwa, ngezinye izikhathi, kungakhathaliseki ukuthi uzama kangakanani, ungase ungakwazi ukwehlisa amazinga akho e-cholesterol afinyelele ezingeni olifunayo. Kunezizathu eziningana zalokhu.

• Ithonya lezakhi zofuzo: Izakhi zofuzo ezidluliselwa ezizukulwaneni ngezizukulwane zithinta amazinga akho e-cholesterol.
• Ubudala: Njengoba sikhula, amazinga ethu e-cholesterol nawo ayanda.
• Isikhathi: Kuthatha isikhathi ukubona imiphumela yezinguquko ekudleni.