Ukusebenza usuku lonke... ukugijima kuze kube sebusuku kakhulu... Ngale mpilo ematasa, sikuphi isikhathi sokupheka nokudla okuthile, akunjalo? Iningi lethu lijwayele ukuthenga okuthile esitolo noma ukudla okusheshayo okupakishwe. Kulula, kodwa kunenkinga enkulu. Ukudla okuningi kwalokhu kunamafutha amaningi, usawoti, noshukela. Futhi kuqukethe izakhamzimba ezimbalwa kakhulu ezidingwa yimizimba yethu, njenge-calcium, ama-omega-3 fatty acids, kanye ne-fiber. Kodwa ungakhathazeki, ungakha ukudla okunempilo okuhambisana nempilo yakho ematasa. Okudingekayo nje ukuthenga ngokuhlakanipha nokugcina ukudla okunempilo kuseduze.
Okokuqala, iyini i-cholesterol?
Kalula nje, i-cholesterol iyinto efana ne-wax, enamafutha emizimbeni yethu. Ibalulekile ezintweni eziningi, njengokwenza ama-hormone nokukhiqiza i-vitamin D. Kodwa inkinga iqala uma iningi kakhulu. Kunezinhlobo ezimbili eziyinhloko ze-cholesterol.
1. I-LDL (I-Low-Density Lipoprotein): Lokhu sikubiza ngokuthi "i-cholesterol embi." Yilokhu okubangela izinkinga. Lapho amazinga e-LDL ephezulu, iqala ukwakheka ezindongeni zemithambo yegazi yethu. Kufana nokungcola okwakheka epayipini lamanzi. Ngokuhamba kwesikhathi, lawa ma-depositi (abizwa ngokuthi 'ama-plaque') anganciphisa imithambo yegazi, futhi ngezinye izikhathi aze ayivale ngokuphelele. Yilokhu okubangela izimo ezibucayi njengokuhlaselwa yinhliziyo kanye nohlangothi .
2. I-HDL (i-High-Density Lipoprotein): Lokhu sikubiza ngokuthi "i-cholesterol enhle" . Umsebenzi wayo ukuqoqa i-cholesterol embi engafuneki emzimbeni bese uyiyisa esibindini. Isibindi siyayisusa emzimbeni. Lokhu kusho ukuthi ukugcina amazinga e-HDL ephezulu kuhle kakhulu empilweni yenhliziyo yethu.
Ngakho-ke umgomo wethu kufanele kube ukunciphisa i-cholesterol embi (LDL) nokugcina amazinga e-cholesterol enhle (HDL) ezingeni elinempilo.
Izinto okufanele uzengeze ekudleni kwakho ukuze wehlise i-cholesterol
Ukudla okuhle akukhona nje ukwehlisa i-cholesterol. Kungasiza futhi ekulawuleni umfutho wegazi lakho, kuqinise amasosha omzimba wakho, futhi kuvikele ezifweni zenhliziyo, isifo sohlangothi, kanye nezinye izinhlobo zomdlavuza. Ngakho-ke, ungakhohlwa ukufaka lezi zinto ohlwini lwakho lokuthenga ngesikhathi esizayo lapho uya esitolo.
Imifino nezithelo ezimibalabala
Imifino nezithelo kuyisisekelo sokudla okunempilo. Ngokwemvelo ziphansi kwe-cholesterol namafutha. Zicebile kakhulu nge-fiber kanye nama-antioxidants, okungasiza ekunciphiseni i-cholesterol embi.
- Imifino:Yidla imifino enemibala ehlukene, njengesipinashi, i-kale, kanye nemifino eluhlaza, i-broccoli, iklabishi, izaqathi, i-beetroot, ithanga, i-okra, kanye nopelepele.
- Izithelo: Yidla izithelo ezinjengamawolintshi, amagrephuphu, ama-apula, amagwava, i-avokhado, namajikijolo (ama-strawberry, ama-blueberry) njalo.
Amandla Okusanhlamvu Okuphelele
Okusanhlamvu okuphelele kuyi-superfood ecebile nge-fiber, ama-carbohydrate ayinkimbinkimbi, kanye namaprotheni. Lokhu kunikeza umzimba amandla futhi kusiza nokulawula i-cholesterol.
- Ukukhetha okuhle kakhulu: Ama-oats, ibhali, ilayisi elinsundu (irayisi elibomvu), ama-chickpeas, ama-chickpeas, uphizi, ubhontshisi oluhlaza.
- Uma uthenga ukudla okupakishiwe: Uma uthenga isinkwa, i-pasta, noma okusanhlamvu, hlola ilebula ukuze ubone ukuthi kwenziwe “ngokusanhlamvu okuphelele” noma “ngokusanhlamvu okuphelele.” Futhi, qiniseka ukuthi ukhetha lokho okunokuqukethwe okuphansi kakhulu koshukela nosawoti.
- Okuthile okufanele ukuqaphele: Abanye abantu banesifo sokungezwani komzimba ne-gluten noma i-Celiac Disease, futhi kufanele bakhethe okusanhlamvu okungena-gluten njengoba kuqondiswe udokotela wabo.
Inyama enempilo neprotheni
Amaprotheni abalulekile emizimbeni yethu, kodwa umuntu one-cholesterol ephezulu kudingeka aqaphele kancane lapho ekhetha amaprotheni.
- Inyama: Susa isikhumba enkukhu bese ukhetha izingcezu ezingenamafutha amaningi, njengesifuba senkukhu. Uma udla inyama yenkomo noma yengulube, khetha "izingcezu ezingenamafutha amaningi" (isb., i-sirloin, i-tenderloin). Uma uthenga inyama, funa ilebula ethi "92% ayinamafutha" noma ngaphezulu.
- Inhlanzi: Yidla izinhlanzi ezinamafutha njenge-salmon, i-tuna, i-mackerel, kanye ne-sardine okungenani kabili ngesonto. Ama-omega-3 akulezi zinhlobo zokudla alungele kakhulu inhliziyo.
- Amaprotheni asekelwe ezitshalweni: Lezi yizinketho ezinhle kakhulu. Faka izinto ezifana ne-lentile, ubhontshisi, ubhontshisi oluhlaza, kanye nobhontshisi (i-Soy/Edamame) ekudleni kwakho njalo. Lezi zinamafutha aphansi futhi zino-fiber omningi.
Nakanjani hlala kude nalokhu kudla!
Kubalulekile ukudla ukudla okuhle nokugwema ukudla okubi ukuze ulawule i-cholesterol. Nasi uhlu olufushane oluzokusiza ukuthi ubone izitha zakho.
| Isigaba sokudla okufanele usigweme | Izibonelo nokuthi kungani kubi |
|---|---|
| Amafutha Agcwele | Izibonelo:Izingxenye zenyama ezinamafutha, isikhumba senkukhu, ibhotela, ushizi, uwoyela kakhukhunathi omningi, uwoyela wesundu. Isizathu: Lokhu kuphakamisa ngqo amazinga e-cholesterol embi (LDL). |
| Amafutha e-Trans | Izibonelo: imikhiqizo yokubhaka (ama-pastry, amakhekhe athile), imajarini, ukudla okuthosiwe (ama-french fries, ama-roll), ama-noodle asheshayo. Isizathu: Lezi yizitha ezimbi kakhulu ze-cholesterol. Azigcini nje ngokwandisa i-LDL, kodwa futhi zinciphisa i-HDL (i-cholesterol enhle). |
| Ukudla Okucutshunguliwe | Izibonelo: amasoseji, ama-meatball, ubhekeni, inyama ekheniwe, amasobho apakishiwe. Isizathu: Ziqukethe usawoti omningi, ushukela, namafutha angenampilo. |
| Iziphuzo nokudla okunoshukela | Izibonelo: iziphuzo ezibandayo, iziphuzo zezithelo ezipakishiwe, amakhekhe, amabhisikidi, i-toffee, i-ayisikhilimu. Isizathu: Ushukela omningi kakhulu ubanga ukukhuluphala, futhi ungathinta amazinga e-cholesterol ngokungaqondile. |
Ukubaluleka kokukhuluma nodokotela wakho
Nakuba ungenza lezi zinto ekhaya, i-cholesterol iyisimo esidinga iseluleko sezokwelapha.
Ukudla kubaluleke kakhulu, kodwa kwezinye izimo, ukudla kanye nokuzivocavoca kukodwa kungase kunganeli ukulawula amazinga e-cholesterol.
Udokotela wakho uzonquma izinga le-cholesterol yakho, ingozi yakho, nokuthi uyayidinga yini imithi. Kungadingeka uphuze imithi efana nama-statin. Ngakho-ke, kubaluleke kakhulu ukubona udokotela wakho njalo, uhlolwe igazi lakho, bese ulandela imiyalelo yakhe. Ungalokothi uthathe imithi esekelwe kumahemuhemu noma ekhemisi. Uhlelo lwakho lokwelashwa kufanele lube oluqondene nawe ngqo.
Umlayezo Wokuya Nawe Ekhaya
- I-cholesterol akuyona into okufanele uyesabe, yinto engaphathwa kahle.
- Gcwalisa ipuleti lakho ngemifino enemibala, izithelo, okusanhlamvu okuphelele, namaprotheni angenamafutha.
- Gwema ukudla okuthosiwe, okupakishwe kahle, okucutshunguliwe, kanye nokudla okunoshukela omningi ngangokunokwenzeka.
- Kanye nokudla okuhle, ukuvivinya umzimba nsuku zonke nakho kusiza kakhulu ekulawuleni i-cholesterol.
- Okubaluleke kakhulu, khuluma nodokotela wakho njalo ngamazinga akho e-cholesterol kanye nokwelashwa, bese ulandela iseluleko sakhe.
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