'O, ngine-cholesterol, manje kufanele ngiyeke ukudla amaqanda nama-shrimp.' Ucabanga kanjalo nawe? Eqinisweni, abantu abaningi ezweni lakithi bayesaba uma bezwa igama elithi 'cholesterol'. Siyazi ukuthi ukudla okunamafutha, ukudla okuthosiwe, kanye nenyama enamafutha kubi emzimbeni. Kodwa ungamangala uma singasho ukuthi akuzona zonke izinhlobo zokudla eziqukethe i-cholesterol ezimbi. Namuhla sikhuluma ngokudla okumbalwa okuhle emzimbeni futhi okunempilo, noma ngabe kune-cholesterol ephezulu.
I-cholesterol enhle, i-cholesterol embi: Uyini umehluko?
Okokuqala, ake sikuqonde lokhu kalula. Akuyona yonke i-cholesterol emizimbeni yethu efanayo. Kunezinhlobo ezimbili eziyinhloko.
1. I-LDL (I-Low-Density Lipoprotein): Lokhu yilokho esikubiza ngokuthi 'i-cholesterol embi' . Kalula nje, inqwabelana njenge-wax ezindongeni zemithambo yegazi yethu futhi ingayivimba. Kufana nokungcola epayipini lamanzi elivaleka kancane kancane.
2. I-HDL (High-Density Lipoprotein): Yilokhu esikubiza ngokuthi 'i-cholesterol enhle' . Lokho i-HDL ekwenzayo ukuqoqa i-cholesterol embi (LDL) eqongeleleke emithanjeni bese iyiyisa esibindini sethu lapho ingacutshungulwa khona. Ngamanye amazwi, i-HDL ifana neloli likadoti, ihlanza imithambo yegazi.
Into ebaluleke kakhulu okufanele uyicabangele inani lamafutha agcwele ekudleni, kunenani le-cholesterol eliqukethe. Ngokuvamile yilawa mafutha agcwele aphazamisa amazinga ethu e-cholesterol.
Kulungile, manje ake sibone ukuthi yikuphi ukudla ongakudla ngaphandle kokwesaba noma ngabe une-cholesterol, nokuthi yikuphi ukudla okuhle emzimbeni.
Iqanda: Umngane owayehlala esaba
Uma abantu abaningi becabanga ngamaqanda, bacabanga nge-cholesterol. Yebo, kukhona iqiniso kulokho. Iqanda elikhulu liqukethe cishe amamiligremu angu-169 e-cholesterol. Ukudla okunconywayo nsuku zonke kuvame ukuba amamiligremu angu-300. Uma othile emndenini wakho ene-cholesterol ephezulu, odokotela bathi kufanele ilinganiselwe kumamiligremu angu-200 ngosuku.
Kodwa... amaqanda ayisidlo esimnandi esigcwele amavithamini, i-iron, kanye namaprotheni. Anamafutha agcwele aphansi kakhulu . Ngakho-ke, ukudla amaqanda amathathu noma amane aphelele ngesonto ngokuvamile kulungile. Inkinga lapha yi-yolk. Uma ukhathazekile nge-cholesterol, ungadla amaqanda amhlophe kuphela. Ngaleyo ndlela uthola iphrotheni ngaphandle kwe-cholesterol.
I-Salmon nama-sardine: umngane wenhliziyo ebhodweni
Ake sicabange ngenhlanzi ekheniwe (i-salmon/isardine) esiyithandayo sonke ukuyidla. Ithini lamasardine kumafutha linama-milligram angu-131 e-cholesterol. Kodwa-ke, ngisho ne-American Heart Association ibheka lokhu njengokudla okunempilo kwenhliziyo - kodwa kuphela uma kudliwa ngokulinganisela . Ukudla izabelo ezimbili zamagremu angu-115 e-salmon/isardine ngesonto kuyizinga elihle.
Umlingo walezi zinhlanzi yi -omega-3 fatty acids. Imizimba yethu ayikwazi ukwenza lezi zinto, kufanele sizithole ekudleni kwethu. Ama-omega-3 asiza ukulawula uhlobo lwamafutha egazini lethu olubizwa ngokuthi ama-triglycerides. Uma lawa ma-triglycerides enyuka, angaba yingozi enhliziyweni.
I-Shrimp, i-Squid, ne-Crab (i-Shellfish): Ungesabi, khetha ngokuhlakanipha
Uma ucabanga nge-shrimp, kufika i-cholesterol engqondweni. Uma udla cishe ama-shrimp amakhulu ayi-12, uzofaka cishe ama-milligram ayi-130 e-cholesterol emzimbeni wakho. Kodwa okumangazayo ukuthi leli nani le-shrimp liqukethe inani elincane kakhulu lamafutha, cishe amagremu ama-2. Esikhundleni salokho, i-shrimp ukudla okucebile ngezakhamzimba ezifana namavithamini B, amaprotheni, i-selenium, ne-zinc. Ama-fatty acid angagcwalisiwe kuma-shrimp nawo asiza ekwandiseni izinga le-cholesterol enhle (i-HDL) emzimbeni wethu.
Ngakho-ke, ngemva kokukhuluma nodokotela wakho, akuyona into enkulu ukudla i-shrimp encane kanye noma kabili ngesonto. Ukudla kwasolwandle okufana ne-crab kanye ne-squid nakho kune-cholesterol ephansi kune-shrimp. Ukukhetha okungcono nakakhulu ukudla okufana ne-clams kanye ne-mussels. Kokubili kune-cholesterol ephansi namafutha.
Hlakanipha lapho ukhetha inyama.
Uma sibheka etafuleni, kungase kubonakale sengathi inyama yenkomo ine-cholesterol ephansi, kodwa iqiniso lihlukile. Ake sibheke lokhu etafuleni.
| Uhlobo lokudla (cishe amagremu angu-115) | I-Cholesterol (cishe) | Izinto okufanele uziqaphele |
|---|---|---|
| I-shrimp enkulu (cishe engu-12) | 130 mg | Amafutha aphansi kakhulu (cishe amagremu amabili). Cishe awekho amafutha agcwele. |
| Inyama yenkomo enamafutha | 110 mg | Inamafutha amaningi kakhulu (cishe amagremu angu-20). Amafutha agcwele afinyelela kumagremu ayi-10. Lokhu kubi kakhulu enhliziyweni. |
| Inyama yenkomo engenamafutha | 45 mg | Iphansi kakhulu ku-cholesterol namafutha agcwele. Ukukhetha okuhle. |
| Inkukhu engenasikhumba | 60 mg | Amafutha aphansi. Ukukhetha okunempilo kakhulu. |
Uyaqonda? Inkinga ayikho kwi-cholesterol ngokwayo, kodwa enanini lamafutha ahambisana nenyama. Ngakho-ke, uma udla inyama, khetha inyama engenamafutha amaningi, ususe izingxenye ezinamafutha amaningi. Uma udla inyama yenkomo, khetha inyama engenamafutha amaningi (i-filet, i-sirloin). Okungcono nakakhulu, yidla inyama engenamafutha amaningi, njengenkukhu engenasikhumba.
Ulwazi oluthe xaxa...
Abanye abantu bathi inyama yenkomo edla utshani ine-cholesterol ephansi. Kodwa ucwaningo lukhombisile ukuthi uma okuqukethwe amafutha kufana, akukho mehluko omkhulu emazingeni e-cholesterol. Kodwa-ke, inyama yenkomo edla utshani inama-omega-3 amaningi, kodwa futhi inamafutha agcwele kancane.
Awukwazi ukudla okuningi ngendlela ofuna ngayo? Ungakwazi, ngale ndlela!
Konke lokhu akusho ukuthi akufanele neze udle ukudla okuthandayo, kodwa kune-cholesterol ephezulu (futhi mhlawumbe ayinempilo kakhulu). Uma ukudla kwakho kunempilo isikhathi esiningi, akukho okubi ngokujabulela ukudla okuthandayo ngezikhathi ezithile . Inkinga ukudla nsuku zonke. Isihluthulelo lapha ukulinganisela nokulinganisela .
Uma unenkinga nge-cholesterol noma uma othile emndenini wakho enesifo senhliziyo, into engcono kakhulu ongayenza ukukhuluma nodokotela womndeni wakho bese uthola iseluleko ngokudla okukulungele.
Umlayezo Wokuya Nawe Ekhaya
- Akuzona zonke izinhlobo zokudla eziqukethe i-cholesterol okufanele zesatshwe. Ezinye izinhlobo zokudla ezine-cholesterol eningi (amaqanda, i-salmon, i-shrimp) empeleni zilungele impilo yakho.
- Kubaluleke kakhulu ukukhathazeka ngenani lamafutha agcwele ekudleni kunenani le-cholesterol eliqukethe.
- I-HDL iyi-cholesterol 'enhle' ehlanza imithambo yegazi. I-LDL iyi-cholesterol 'embi' eqongelela emithanjeni yegazi.
- Amaqanda, i-salmon, inyama engenamafutha amaningi, kanye nokudla kwasolwandle, ngokulinganisela nangokulungiswa kahleUkuyidla kunganikeza izinzuzo zempilo.
- Xhumana nodokotela wakho njalo ukuze uthole ukuthi yikuphi ukudla okukulungele ngokusekelwe esimweni sakho sempilo kanye nomlando womndeni.
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