Ingabe ukudla okudlayo kuyayithinta ngempela i-cholesterol? Ake sithole ngokuqinisekile!

Abantu abaningi bayazibuza ukuthi lokho esikudlayo nesikuphuzayo kuyawathinta yini amazinga ethu e-cholesterol. Yebo, ukudla esikudlayo kuthinta inani le-cholesterol egazini lethu. I-cholesterol iyinto efana ne-wax edingwa yimizimba yethu ukuze isebenze. Isibindi sethu empeleni senza i-cholesterol esiyidingayo. Ngakho-ke asidingi ukuthola i-cholesterol ekudleni, okufana nokufaka isihlabathi olwandle. Kodwa into ebaluleke kakhulu okufanele siyazi ukuthi ukudla okudlayo kuthinta kuphela u-20% kuya ku-30% we-cholesterol egazini lethu. Kukhona ukudla okwandisa i-cholesterol yethu "embi", noma i-LDL cholesterol, ngaphezu kwenani elinconywayo. Kukhona nokudla okusiza ukwehlisa le cholesterol ye-LDL. Ngakho-ke, uma wazi ukuthi yikuphi ukudla okufanele ukudle nokuthi yikuphi ukudla okufanele ukugweme, ungalawula amazinga akho e-cholesterol futhi unciphise ingozi yakho yesifo senhliziyo.

Yikuphi ukudla okune-cholesterol eningi?

I-cholesterol esiyithola ekudleni ibizwa ngokuthi i-cholesterol yokudla . Itholakala kakhulu ekudleni kwezilwane. Isibonelo, enyameni, ushizi, kanye nemikhiqizo yobisi. Kodwa-ke, ucwaningo lukhombisile ukuthi uma kukhulunywa ngokwehlisa amazinga e-cholesterol, akuyona i-cholesterol yokudla okufanele sikhathazeke kakhulu ngayo. Esikhundleni salokho, izinhlobo ezimbili zamafutha angenampilo , amafutha agcwele kanye namafutha e-trans, yizona zimbangela eziyinhloko zamazinga aphezulu e-cholesterol embi. Ngeshwa, ukudla okuningi okune-cholesterol ephezulu ekudleni nakho kungaqukatha la mafutha angenampilo.

Indlela yokunciphisa i-cholesterol ngokudla okunempilo?

Unganciphisa i-cholesterol yakho ngokulandela lezi zinyathelo lapho ulungiselela ukudla kwakho:

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

Faka i-fibre encibilikayo ekudleni kwakho.

Kukhona ukudla okungasiza ekwehliseni amazinga akho e-cholesterol e-LDL. Enye yezinto ezibaluleke kakhulu kulezi yi -fibre encibilikayo . Lolu uhlobo lwe-fibre encibilikayo emanzini. Le fibre encibilikayo ibopha i-bile yethu (eyenziwe nge-cholesterol) futhi ikhishwa ngemikhiqizo engcolile. Zama ukuthola phakathi kwamagremu ayi-10 no-25 e-fibre ngosuku. Buza udokotela wakho ngenani elifanele wena ngokusekelwe ezidingweni zakho zamakhalori. Nazi ezinye zokudla ongazifaka ekudleni kwakho eziqukethe i-fibre encibilikayo:

• Ilayisi elinsundu.
• Ubhontshisi owomile njenge-lentile, ubhontshisi oluhlaza kanye nobhontshisi oluhlaza.
• Izithelo ze-citrus ezifana nama-apula, ama-blackberry, nama-orange.
• I-oat bran kanye ne-oat bran.

Ingabe kufanele silawule amafutha agcwele?

Amafutha agcwele uhlobo lwamafutha aqinile ekamelweni lokushisa. Lokhu ukudla okuvame kakhulu:

• Inyama ecutshunguliwe : Izinto ezifana nama-hot dog, amasoseji, ubhekeni, i-pepperoni.
• Inyama enamafutha: Izimbambo zengulube, inkukhu engenasikhumba, kanye nenyama enamafutha.
• Imikhiqizo yobisi enamafutha agcwele: ibhotela, ukhilimu osindayo, ushizi okhilimu, ukhilimu omuncu.
• Amafutha kakhukhunathi namafutha esundu.
• Ukudla okuthosiwe.

Eqinisweni, imizimba yethu idinga amafutha agcwele ukuze ihlale iphilile. Kodwa-ke, uma singawafundi amalebula ezondlo ekudleni esikudlayo, kulula ukwengeza amafutha agcwele kakhulu emizimbeni yethu. Uma usuwazi ukuthi angakanani amafutha agcwele ekudleni okudlayo, kulula ukuthola izindlela zokunciphisa. Ungase uzibuze, "Kungakanani okungaphezu kwamandla?" Ama-5% kuya ku-6% kuphela wamakhalori akho aphelele ngosuku okufanele avele kumafutha agcwele.

Okubalulekile: Lezi zigaba ziyiziphakamiso nje, hhayi imithetho eqinile. Ukuhlala ucabanga kakhulu ngezinombolo nokudla ngokweqile kungaholela emikhubeni yokudla engaphilile njenge- orthorexia . Ochwepheshe bezokudla baxwayisa nangokuthi uma ukhohlwa ngalezi zinombolo, ungase uphuthelwe ukudla okunempilo ngempela.

Isibonelo, uwoyela womnqumo, yize uqukethe amafutha agcwele, kufanelekile ukuwengeza ekudleni kwakho ngokulinganisela (kufika ezipunini ezine ngosuku) ngenxa yezinzuzo zawo zezempilo. Ngokufanayo, kukhona ukudla okuqukethe amafutha agcwele, njenge-avokhado nama-walnuts, kodwa kufanele siwagcine ekudleni kwethu. Isihluthulelo ukubheka ukuthi amafutha avelaphi. Njengoba amafutha agcwele avela ekudleni okunempilo, kulungile ukweqa kancane umkhawulo onconywayo. Uma ungabaza, khuluma nochwepheshe wezokudla ukuze uthole ukuthi yimiphi imithombo yamafutha agcwele okufanele uyisuse nokuthi imiphi ongayigcina ngokulinganisela.

Ungadli amafutha e-trans!

Amafutha e-trans enziwa ngokufaka uwoyela wemifino owuketshezi kanye ne-hydrogen. Ukudla okusheshayo kanye nokudla okucutshunguliwe kuyimithombo eyinhloko yamafutha e-trans ekudleni kwabantu. Lokhu kungenxa yokuthi lokho kudla kuqukethe amafutha afakwe i-hydrogen kancane.Amafutha e-Trans ayengezwa ngesikhathi senqubo yokukhiqiza lawa mafutha. Kodwa-ke, ngo-2018, i-US Food and Drug Administration (FDA) yavimbela ukusetshenziswa kwalawa mafutha afakwe i-hydrogen kancane ekudleni. Nakuba lokho kuyizindaba ezinhle, akusho ukuthi ukudla okusheshayo nokudla okucutshunguliwe akunangozi. Kusengaba namafutha amaningi agcwele. Futhi, indlela aphekwa ngayo (isb., ukuthosa ngokujulile) ingasaqukatha amafutha e-trans. Umzimba wakho awuwadingi amafutha e-trans. Ayingozi kuwe, futhi ukudla aqukethe akunazo izinzuzo zempilo. Kungcono ukuwagwema ngokuphelele uma kungenzeka. Ukuze unciphise amafutha e-trans ekudleni kwakho, gwema lezi zinto:

• Ukudla okusheshayo.
• Ukudla okuthosiwe.
• Imikhiqizo yebhikawozi (Izimpahla ezibhakiwe zezentengiselwano) - njengamakhukhi, ama-donuts, ama-pastries.

Yidla ukudla okunempilo.

Uma uzama ukufinyelela amazinga e-cholesterol anempilo ngokudla, kubalulekile ukudla ukudla okunempilo okuhlanganisa okulandelayo:

• Izithelo.
• Imifino.
• Okusanhlamvu - njengelayisi le-bran, i-buckwheat, kanye ne-oats.
• Ukudla okunamaphrotheni - inhlanzi, inkukhu engenasikhumba, amalentili, ubhontshisi.
• Ezinye izindlela zobisi/zobisi - ubisi olunamafutha aphansi, iyogathi.
• Amafutha - Amafutha anempilo (isib. amafutha omnqumo, ukwatapheya, amantongomane - ngokulinganisela).

Ungathola umbono omncane wokuthi yini okufanele uyikhethe nokuthi yini okufanele uyigweme. Lolu lwazi luzokusiza ukuthi uhlele ukudla okunempilo nokunempilo.

Ngingadla ukudla okulula noma ama-dessert?

Uma udla ukudla okulula, yidla okuncane kakhulu, futhi uqaphele ukuthi ukhetha ini. Khetha ukudla okulula okunamafutha agcwele, ushukela, kanye ne-sodium (usawoti) ephansi. Nazi ezinye ukudla okulula okunempilo kanye nosayizi wokuphakelwa ophakanyisiwe:

• Amantongomane afana nama-walnuts, ama-alimondi, ama-pecans, nama-pistachios (1/4 indebe).
• Imbewu yethanga noma imbewu yelanga (1/4 indebe).
• Ama-chickpeas athosiwe (1/2 indebe).
• Isithelo esisha (i-orange encane noma i-apula) kanye namantongomane ambalwa.
• Ibhotela lamantongomane elingashubile noma ibhotela le-almond.
• I-popcorn (izinkomishi ezi-3, ezifakwe phezulu) kanye nocezu lukashizi.
• Imifino eluhlaza (1 inkomishi)
• Okusanhlamvu okuphelele okune-yogurt yamaGreki (indebe eyi-1/2).
• Ushizi nemifino ebilisiwe (1 inkomishi).

Qaphela lapho uthenga ukudla okulula noma ama-dessert anamafutha aphansi esitolo. Eziningi zalezi zinamafutha aphansi kodwa zingaba noshukela omningi. Qaphela inani likashukela. Khuluma nodokotela wakho mayelana nenani likashukela elifanele wena. Unesifo sikashukela (i-Diabetes Mellitus)Lokhu kubaluleke kakhulu uma unesifo sikashukela noma amazinga aphezulu kashukela egazini. Enye indlela yokudla into emnandi enoshukela namafutha amancane ukuzama izindlela zokupheka zama-dessert ezinempilo ekhaya. Kunezindlela zokupheka eziningi ezingenziwa ngaphandle koshukela noma ngoshukela omncane kakhulu, futhi zisamnandi.

Cabanga ngalezi zinto lapho upheka!

Ukupheka ekhaya kungakusiza ukulawula ukudla kwakho. Kodwa-ke, akuyona yonke into oyiphekayo ekhaya enempilo noma enhle nge-cholesterol yakho. Gcina lawa macebiso okupheka engqondweni ukuze akusize unamathele ohlelweni lwakho lokudla okunempilo. Udokotela wakho noma isazi sokudla okunempilo angakunikeza amanye amacebiso afana nalawa.

• Engeza inhlanzi eningi ekudleni kwakho. Zama ukudla okungenani ama-ounces angu-8 (cishe amagremu angu-225) ngesonto. Kodwa ungayithosi!
• Gwema ukusebenzisa ibhotela, amafutha e-lard, kanye ne-shortening. Esikhundleni salokho, sebenzisa amafutha okupheka anempilo (njengamafutha omnqumo), kodwa ngamanani amancane kuphela. Zama ukusebenzisa isitokwe semifino esinosawoti omncane esikhundleni samafutha lapho upheka noma ubhaka imifino, inhlanzi, kanye nenkukhu.
• Bhaka, upheke, noma upheke ukudla kwakho ngomusi. Gwema ukuthosa.
• Funa ezinye izindlela zokupheka esikhundleni sebhotela namafutha.
• Uma wenza isobho , phinda kabili inani lemifino . Lokhu kuzokwandisa okuqukethwe yi-fiber kusobho lakho. Ukuze wenze isikhala salokho, nciphisa inani lelayisi noma ama-noodle ngesigamu.
• Thola amakhambi nezinongo ozithandayo bese uzisebenzisa ukunambitha ukudla kwakho esikhundleni sebhotela, usawoti, noma amasoso anamafutha amaningi.
• Zenzele isaladi yakho. Sebenzisa amafutha omnqumo kanye neviniga yebhalsamu (noma inhlanganisela efanayo). Isaladi iyindlela ekhohlisayo yokwengeza amafutha agcwele ekudleni kwakho.
• Uma wenza isobho noma isobho , susa ungqimba lwamafutha phezulu. Ngemva kokuba isobho noma isobho selipholile, libeke efrijini amahora ambalwa. Uma ulikhipha, uzobona ungqimba olukhulu lwamafutha phezulu, olungasuswa kalula.
• Susa isikhumba enkukhu ngaphambi kokupheka. Gcoba izinongo enyameni, hhayi esikhumbeni.

Kuyini Ukudla kwe-TLC kanye nokudla kwaseMedithera?

Ukudla kwe-TLC kuyingxenye yohlelo lwe-Therapeutic Lifestyle Changes (TLC) . Luhlelo olunezingxenye ezintathu oluhlose ukwehlisa i-cholesterol ngokudla, umsebenzi womzimba, kanye nokulawula isisindo. Lolu hlelo lwasungulwa yi-US National Institutes of Health ngo-1985. Abanye abantu basalulandela nanamuhla. Kodwa-ke, kunenkinga. Ngokusho kocwaningo lwakamuva, lokhu kudla kunamafutha aphansi kakhulu futhi kunamafutha amaningi kakhulu. Ngakho-ke , lokhu kuzokwehlisa amazinga kashukela egazini lakho,Amazinga e-triglyceride nawo angakhuphuka, ikakhulukazi uma ungadli ama-carbohydrate anempilo. Yingakho ochwepheshe bezokudla manje bencoma i-Mediterranean Diet njengohlelo lokudla olunempilo yenhliziyo. Lolu hlelo lungasiza ekulawuleni amazinga akho e-cholesterol, kanye nokusekela ezinye izici eziningi zempilo yakho. Uma ulandela i-Mediterranean Diet:

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

Isihluthulelo ukuqaphela izinhlobo zamafutha owadlayo. Ukudla kwaseMedithera kunciphisa inani lamafutha agcwele kanye namafutha e-trans owadlayo. Lokhu kungenza umehluko omkhulu emazingeni akho e-LDL cholesterol. Esikhundleni salokho, kushintsha lezo zinhlobo zamafutha ngamafutha anempilo asekela impilo yakho yonke yenhliziyo. Ucwaningo luye lwabonisa ukuthi lokhu kudla kunganciphisa ingozi yesifo senhliziyo .

Kuthiwani uma i-cholesterol isephezulu ngisho nangemva kokushintsha indlela odla ngayo?

Ukudla okudlayo kungakhuphula noma kwehlise inani le-cholesterol egazini lakho, ikakhulukazi i-cholesterol embi ebangela i-atherosclerosis . Lolu lwazi lungaba usizo olukhulu kuwe. Ukukhetha kwakho kungenza umehluko. Kodwa ngezinye izikhathi, kungakhathaliseki ukuthi uzama kangakanani, ungase ungakwazi ukwehlisa amazinga akho e-cholesterol afinyelele ezingeni olifunayo. Kunezizathu eziningana zalokhu.

Ukukhetha ukudla akuhlali kukulawula.

Ezweni eliphelele, wonke umuntu angaba nokufinyelela kokudla okunomsoco, isikhathi sokupheka, kanye nezinsiza zomphakathi ukuze zibasize bafinyelele imigomo yabo. Iqiniso liwukuthi, kufanele senze izinqumo ngaphakathi kwemingcele esinayo. Sonke sinezithiyo zethu kanye nezici ezithonya izinqumo esizenzayo. Ngakho-ke, izinqumo zethu ngabanye ziyizingcezu ezimbalwa nje zephazili enkulu umphakathi wethu wonke owakha ndawonye. Ungazishayi uma unezithiyo zokwenza zonke izinqumo ezifanele ezisekela ukudla okune-cholesterol ephansi. Kunalokho, yenza konke ongakwenza.

Izakhi zofuzo zakho nazo zidlala indima.

Ososayensi bakholelwa ukuthi izakhi zofuzo (ufuzo) zithinta amazinga akho e-cholesterol. Ngakho-ke, yize izinguquko zokudla zingasiza, ngezinye izikhathi zodwa ngeke zenze umehluko owanele ukuletha izinombolo zakho ezingeni elinempilo. Abanye abantu bane-cholesterol ephezulu kakhulu ngoba imizimba yabo ayikwazi ukususa i-cholesterol embi (LDL) eyanele. Lesi simo esizuzwe njengefa sibizwa ngokuthiKubizwa ngokuthi i-Familial Hypercholesterolemia. Ngakho-ke, kunzima kakhulu ngabantu abanjalo ukwehlisa amazinga abo e-cholesterol ngokudla kuphela. Bangase badinge ama-statin noma eminye imithi.

I-cholesterol iyanda njengoba iminyaka ikhula.

Njengoba sikhula, amazinga ethu e-cholesterol ayakhuphuka. Ngakho-ke, umthelela wokushintsha kokudla lapho uneminyaka engu-30 ungase ungafani lapho uneminyaka engu-60.

Ushintsho luthatha isikhathi.

Uma wenza izinguquko kulokho okudlayo, ungase ulindele ukubona ushintsho emananini akho e-cholesterol ngokushesha. Kodwa izinombolo zakho ze-cholesterol zibonisa amaphethini akhula ngokuhamba kwesikhathi.

Cabanga ngebhodi elikhulu elimbozwe ngombhalo. Uma ulisula kanye nge-eraser, okunye kombhalo kuzosulwa. Kodwa ukuze usule konke okubhaliwe, kuzodingeka uqhubeke usula isikhashana. Okwamanje, omunye umuntu uzobhala phezu kwezindawo ozisulile (mhlawumbe usadla ukudla okuphakamisa i-LDL cholesterol yakho, kanti umzimba wakho usakhiqiza i-cholesterol!).

Yiba nesineke, nikeza umzimba wakho isikhathi sokuzivumelanisa nohlelo lwakho olusha lokudla. Okwamanje, faka ukuzivocavoca kwansuku zonke endleleni yakho yokuphila. Futhi, buza udokotela wakho ukuthi kuzothatha isikhathi esingakanani ukubona izinguquko nokuthi uzozuza yini emithini kanye nohlelo lwakho olusha lokudla.

Umlayezo Wokuya Nawe Ekhaya

Ukudla okudlayo kungaba nomthelela omkhulu empilweni yakho, ikakhulukazi amazinga akho e-cholesterol. Uma uqala ukwenza izinguquko ekudleni kwakho, zibekezelele. Ungalindeli ukushintsha ngokuphelele uhlelo lwakho lokudla ngobusuku obubodwa. Yenza izinguquko ezincane nezilula, bese wengeza kancane kancane okunye. Ungase uphuthelwe okunye kokudla okuthandayo. Kodwa, esikhundleni sokugxila ekudleni okukhawulelayo, gxila ekudleni okusha okuzamayo. Futhi, faka umndeni wakho nabangani ohlelweni lwakho olusha. Chaza ukuthi kungani wenza lezi zinguquko nokuthi bangakusiza kanjani. Kulula kakhulu ukunamathela ohlelweni lokudla okunempilo lapho abantu abakuzungezile bekukhuthaza ukuthi ufinyelele imigomo yakho. Khumbula, izinguquko ezincane zenza imiphumela emikhulu!

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