"Dokotela, i-cholesterol yami iphezulu kancane. Ingabe kufanele ngiyeke ukudla inyama nenhlanzi ngokuphelele?" Lo mbuzo ubuzwa abantu abaningi ezweni lethu abakhathazekile ngamazinga abo e-cholesterol. Abanye abantu besaba ukuyeka ukudla inyama ngokuphelele. Kodwa akudingeki ngempela ukuthi uyeke inyama ngokuphelele. Into ebaluleke kakhulu ukuqonda kahle ukuthi hlobo luni lwenyama oludlayo, ukuthi udla malini, nokuthi uyipheka kanjani, bese wenza izinqumo ezihlakaniphile.
Okokuqala, iyini i-cholesterol?
Kalula nje, i-cholesterol uhlobo lwamafutha atholakala emizimbeni yethu. Eqinisweni, i-cholesterol ibalulekile emisebenzini eminingi ebalulekile emizimbeni yethu, njengokwakha amangqamuzana nokukhiqiza ama-hormone athile. Kodwa inkinga ukuthi iqoqana ngokweqile emzimbeni.
Uma sikhuluma nge-cholesterol, sikhuluma ngezinhlobo ezimbili eziyinhloko, akunjalo?
1. I-cholesterol "Enhle" (i-HDL - I-High-Density Lipoprotein): Lokhu kufana nesihlanzi semithambo yegazi yethu. Iqoqa i-cholesterol embi engafuneki kuwo wonke umzimba bese iyiyisa esibindini ukuze ikhishwe. Ngakho-ke, ukwandisa lokhu kuhle emzimbeni.
2. I-cholesterol "embi" (LDL - Low-Density Lipoprotein): Lena inkinga. Uma lolu hlobo lwanda, luqongelela ezindongeni zemithambo yegazi yethu, luyivale kancane kancane. Kufana nokugqwala okwakheka ngaphakathi kwepayipi lamanzi. Uma imithambo yegazi ethwala igazi enhliziyweni ivaleka ngale ndlela, usengozini enkulu yokuthola izifo ezinkulu njengokuhlaselwa yinhliziyo kanye nohlangothi.
Ukudla esikudlayo, ikakhulukazi ukudla okunamafutha amaningi ezilwane, kunomthelela omkhulu ekwandiseni izinga le-cholesterol embi (LDL). Njengoba inyama iwumkhiqizo wesilwane, abantu abane-cholesterol ephezulu bayelulekwa ukuba baqaphele kakhulu inyama.
Ngakho-ke, sikhetha kanjani inyama ngokuhlakanipha?
Awukwazi ukudla inyama ngoba iqukethe i-cholesterol. Into ebalulekile ukukhetha inyama engenamafutha amaningi futhi ugweme ngokuphelele inyama ecutshunguliwe .
Cabanga ngalokho ofuna ukukukhetha nalokho ofuna ukukweqa uma uya esitolo. Uzokuqonda kalula uma ubheka leli thebula .
| Okuhle kakhulu kokudla (izinqumo ezinhle) | Nciphisa/yeka ngokuphelele (izinqumo ezimbi) |
|---|---|
| Inkukhu engenasikhumba (ikakhulukazi ingxenye yebele) | Zonke izinyama ezicutshunguliwe ezifana namasoseji, ubhekeni, kanye neham |
| I-turkey engenasikhumba | Inyama yenkomo noma yengulube ebonakala inamafutha amaningi |
| I-tenderloin yengulube | Inyama yezitho zomzimba (isibindi, izinso, ubuchopho, njll.) |
| Inyama yenkomo eqoshiwe (inyama yenkomo eyindilinga, i-sirloin) | Noma yiluphi uhlobo lwenyama ethosiwe ngokujulile |
| Inhlanzi (ikakhulukazi i-salmon, ama-sardine, ama-mackerel, njll.) | Isikhumba kanye nezingxenye zamafutha ezibonakalayo ezinenyama |
Khumbula, into ebaluleke kakhulu ukudla okulinganiselayo. Hhayi inyama kuphela, konke okudlayo kuthinta amazinga akho e-cholesterol.
Uma udla inyama, cabanga nangezi zinto!
Ngaphezu kokukhetha uhlobo oluhle lwenyama, udinga ukucabangela ezinye izinto ezimbalwa.
1. Usayizi Wengxenye
"Into enhle kakhulu ayikaze yanele," basho. Leso sisho siyasebenza nalapha. Kungakhathaliseki ukuthi udla inyama ethambile kangakanani, uma udla kakhulu ngesikhathi esisodwa, ngeke kukusize ngalutho. Isincomo esijwayelekile ukuthi ungadli ngaphezu kwamagremu angu-140-150 (cishe ama-ounces ama-5) enyama ephekiwe, inkukhu, noma inhlanzi ngosuku. Indlela elula yokukala lokhu ukucabanga ngengcezu yenyama njengosayizi wesandla sakho noma idekhi yamakhadi . Kungcono ukukhuluma nodokotela wakho ngalokhu bese uthola iseluleko ngenani elifanele kuwe.
2. Indlela Yokupheka
Abantu abaningi ezweni lakithi bathanda ukudla ukudla okumnandi, ngakho-ke uma bepheka inyama, bayipheka ngamafutha, ubisi lukakhukhunathi, noma bayithose kakhulu. Lokhu akukuhle kumuntu one-cholesterol.
- Izinto ezinhle ongazenza: Ukuyosa, Ukubhaka, Ukubilisa/Ukufudumeza, Ukuthosa.
- Izinto okufanele zincishiswe:Ukuthosa kakhulu, ukupheka ngobisi lukakhukhunathi oluningi. Kungaba ngcono uma ungasebenzisa ubisi olunamafutha amancane esikhundleni sobisi lukakhukhunathi.
3. Hlola ilebula
Uma uthenga inyama epakishiwe esitolo esikhulu, qiniseka ukuthi ufunda ilebula lokudla okunomsoco . Naka inani lamafutha, amafutha agcwele, kanye ne-cholesterol equkethwe kuyo. Khetha leyo enamafutha aphansi kakhulu.
Ungagxili nje enyameni, beka lokhu phambili!
Inyama akuyona yodwa indlela yokuthola amaprotheni. Kuneminye imithombo eminingi yamaprotheni engasiza ekulawuleni i-cholesterol futhi ilungele kakhulu inhliziyo.
Inhlanzi - umngane omkhulu wenhliziyo!
Ngisho nezinhlangano ezidumile emhlabeni wonke njenge-American Heart Association zincoma ukudla izinhlanzi okungenani izinsuku ezimbili ngesonto. Lokhu kungenxa yokuthi ezinye izinhlobo zezinhlanzi ziqukethe isakhi esikhethekile esibizwa ngokuthi 'ama-Omega-3 fatty acids' . Lokhu kusiza kakhulu ekwehliseni i-cholesterol yethu embi kanye nokunciphisa ingozi yesifo senhliziyo ('Isifo Semithambo Yenhliziyo').
- Izinhlanzi ezicebile ku-Omega-3: iSalmon, amaSardine, iTuna, iMackerel, iHerring.
Ezinye izinketho ezinhle zeprotheni
Ngaphezu kwenyama nenhlanzi, engeza lezi zinto ekudleni kwakho.
- Ubhontshisi obomisiwe: i-lentile, ama-chickpeas, ubhontshisi oluhlaza, ubhontshisi wezinso
- Amantongomane nembewu: ama-cashew, amantongomane, ama-alimondi (kungcono ukuwadla ngaphandle kokuwathosa emafutheni)
- Imikhiqizo yobisi enamafutha aphansi: Ubisi olunamafutha aphansi, iyogathi
- Imikhiqizo yesoya: i-Tofu
Kanye nakho konke lokhu, ukudla inani elihle lemifino, izithelo, okusanhlamvu okuphelele (irayisi elinobhontshisi, ufulawa we-atta), kanye nokuzivocavoca nsuku zonke kuzosiza kakhulu ekugcineni amazinga akho e-cholesterol enempilo.
Umlayezo Wokuya Nawe Ekhaya
- Ukuthi une-cholesterol ephezulu akusho ukuthi kufanele uyeke ukudla inyama ngokuphelele. Into ebalulekile ukukhetha ngokuhlakanipha.
- Gwema inyama ecutshunguliwe (njengesoseji nebhekoni) ngokuphelele bese ukhetha inyama engenamafutha njengenkukhu engenasikhumba nenyama yenkomo engenamafutha .
- Qaphela ukuthi udla okungakanani. Zama ukungadli inyama engaphezu kobukhulu besandla sakho ngosuku.
- Esikhundleni sokuthosa kakhulu, sebenzisa izindlela zokupheka ezinempilo njengokosa, ukupheka ngomusi, noma ukubhaka.
- Faka izinhlanzi ezicebile ku- Omega-3 okungenani izinsuku ezimbili ngesonto. Kuhle kakhulu enhliziyweni yakho.
- Ukudla kwakho kanye nenani lokudla elifanele wenaQiniseka ukuthi ucela iseluleko kudokotela noma kumhlengikazi wakho.
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