Igama elithi "cholesterol" liyigama elisesabisa kancane, akunjalo? Sivame ukuzwa leli gama lapho siya kudokotela noma lapho sibheka ukuhlolwa kwegazi. Abantu abaningi bacabanga ukuthi i-cholesterol iyinto eyingozi emizimbeni yethu. Kodwa empeleni, lokho akulona iqiniso ngokuphelele. Namuhla, ake sixoxe ngokuthi iyini i-cholesterol, kungani kuyingozi ukuyidla kakhulu, nokuthi yikuphi ukudla okufanele sikuqaphele.
Kalula nje, iyini i-cholesterol?
Cabanga nge-cholesterol njengento enamafutha efana ne-wax etholakala emaselini ethu. Ibalulekile emizimbeni yethu. Isibindi sethu sikhiqiza i-cholesterol esiyidingayo. Le cholesterol ibalulekile ekuvikeleni wonke amaseli emzimbeni wethu nasekukhiqizeni ama-hormone namavithamini athile.
Kodwa yilapho inkinga iqala khona. Ngaphezu kwenani elidingwa yimizimba yethu elikhiqizwa yisibindi, okunye kokudla esikudlayo, ikakhulukazi ukudla kwezilwane, nakho kwenezela i-cholesterol eyengeziwe emizimbeni yethu.
I-cholesterol "enhle" kanye ne-cholesterol "embi"
Uma ubheka umbiko wegazi, cishe uzobona izinhlobo ezimbili ze-cholesterol ezibalwe: i-LDL ne-HDL.
- I-LDL (I-Low-Density Lipoprotein): Yilokhu esikubiza ngokuthi “i-cholesterol embi.” Cabanga ngakho njengeloli likadoti emgwaqweni. Le cholesterol ye-LDL ihamba emzimbeni wonke bese iqala ukugcwala ezindongeni zemithambo yegazi.
- I-HDL (High-Density Lipoprotein): Lokhu yilokho esikubiza ngokuthi “i-cholesterol enhle.” Isebenza njengeloli likadoti. I-HDL cholesterol isusa i-cholesterol embi eningi emithanjeni yegazi bese iyibuyisela esibindini.
Ngakho-ke, ukugcina amazinga ethu e-LDL (i-cholesterol embi) ephansi kanye namazinga e-HDL (i-cholesterol enhle) ephezulu kuyinto ebaluleke kakhulu ukuze ube nempilo enhle.
Kungani i-cholesterol ephezulu iyingozi?
Uma izinga le-LDL, noma i-cholesterol embi, egazini lethu landa, leyo cholesterol eyengeziwe iqala ukufakwa ezindongeni zemithambo yegazi yethu. Ngokuhamba kwesikhathi, iyanda ibe ungqimba oluqinile, njengodaka oluvala ipayipi. Ngokwezokwelapha, lokhu sikubiza ngokuthi ' i-Plaque'.
Lezi zinhlayiya ze-plaque zinciphisa imithambo yegazi ngaphakathi. Lokhu kuvimbela ukugeleza kwegazi okufanele enhliziyweni nasebuchosheni. Lesi yimbangela eyinhloko yezifo ezinkulu njengokuhlaselwa yinhliziyo kanye nesifo sohlangothi .
Yingakho odokotela bencoma ukuthi sigcine inani le-cholesterol esiyidlayo ekudleni lingaphansi kwama-milligram angu-300 ngosuku.
Ukudla okune-cholesterol eningi okufanele sikuqaphele ngokukudla
Manje ake sibheke ukudla esikudlayo ekuphileni kwethu kwansuku zonke singaqapheli, kodwa okungakhuphula amazinga e-cholesterol.
| Uhlobo lokudla | Okufanele ukwazi |
|---|---|
| Iqanda eliphuzi | Nakuba amaqanda ewukudla okunempilo, yonke i-cholesterol yawo itholakala ku-yolk. I-yolk eyodwa yeqanda ingaba ne-cholesterol engaphezu kwengxenye oyidingayo ngosuku. |
| Ushizi | Ushizi nawo uwukudla okune-cholesterol ephezulu. Ikakhulukazi ushizi onamafutha agcwele, uma udliwa njalo, ungakhuphula amazinga e-cholesterol ngokushesha. |
| I-shrimp | Nakuba ama-shrimp enamafutha aphansi, ngokumangalisayo ane-cholesterol ephezulu. Ngisho nengxenye encane yama-shrimp ingakunikeza cishe ingxenye yezidingo zakho zansuku zonke ze-cholesterol. Ngakho-ke qaphela lapho udla ama-shrimp. |
| Izingxenye zangaphakathi zezilwane | Nakuba izingxenye zezilwane ezifana nesibindi, izinso, nobuchopho zicebile ngamavithamini nezakhamzimba, nazo ziphezulu kakhulu ku-cholesterol. Lokhu akukuhle kakhulu kumuntu ozama ukwehlisa i-cholesterol yakhe. |
| I-Salmon / Ama-Sardine | Ama-sardine, uhlobo lwenhlanzi ekheniwe, nawo aqukethe inani elikhulu le-cholesterol. |
| Ukudla okusheshayo nokudla okunamafutha | Ukudla okunamafutha amaningi njengokudla okuthosiwe ngokujulile, ilayisi elithosiwe, i-kottu, ama-roll, nama-patties kunamafutha amaningi. Ukudla lokhu kudla njalo kungandisa i-cholesterol embi (LDL) futhi kwehlise i-cholesterol enhle (HDL). |
Ngakho-ke yini okufanele siyidle? Izinketho ezinempilo ezine-cholesterol ephansi
Ngisho noma sesaba ukudla okune-cholesterol eningi, kunezindlela eziningi ezimnandi nezinempilo esingakhetha kuzo.
| Inketho enempilo | Incazelo |
|---|---|
| Iqanda elimhlophe | Amaqanda amhlophe awaqukethe i-cholesterol nhlobo. Uma wenza i-omelet, ungafaka amaqanda amhlophe ambalwa ku-yolk eyodwa. |
| Ushizi Onamafutha Aphansi | Khetha ushizi onamafutha aphansi esikhundleni soshizi onamafutha agcwele. |
| Inyama emhlophe (inkukhu) | Khetha inyama emhlophe njengenkukhu esikhundleni senyama ebomvu njengenyama yenkomo nengulube. Kungcono nakakhulu uma uzipheka ususiwe isikhumba. |
| Inhlanzi ye-tuna (efakwe emanzini) | I-tuna ine-cholesterol ephansi kune-sardine. Kunconywa kakhulu ukukhetha i-tuna emanzini esikhundleni se-tuna emafutheni. |
| Ukudla okubhakiwe noma okuphekiwe | Ungagwema ukwengeza uwoyela owengeziwe kanye ne-cholesterol ngokubhaka, ukupheka ngomusi, noma ukuthosa ukudla esikhundleni sokuthosa kakhulu. |
| Imifino efana ne-lentile, ubhontshisi, nobhontshisi | Lawa ngamaprotheni asekelwe ezitshalweni. Ukudla okusekelwe ezitshalweni akunawo i-cholesterol. Futhi, i-fiber ekuwo iyasiza ekunciphiseni i-cholesterol embi egazini. |
Into ebaluleke kakhulu ukugcina ukudla okulinganiselayo. Asikho isidingo sokuvimbela ngokuphelele noma yikuphi ukudla. Kodwa-ke, kuwukuhlakanipha ukunciphisa ukudla okune-cholesterol eningi futhi wenze isikhala esengeziwe sezinye izindlela ezinempilo. Uma ungaqiniseki ngamazinga akho e-cholesterol, noma uma udinga iseluleko sokushintsha ukudla kwakho, kungcono ukukhuluma nodokotela womndeni wakho (udokotela) .
Umlayezo Wokuya Nawe Ekhaya
- I-cholesterol ibalulekile emizimbeni yethu, kodwa ukwandisa inani le-cholesterol eyengeziwe ekudleni kuyingozi empilweni.
- I-LDL iyi-cholesterol "embi", i-HDL iyi-cholesterol "enhle". Umgomo wethu kufanele kube ukunciphisa i-LDL nokwandisa i-HDL.
- Amaqanda, ushizi, ama-shrimp, isibindi sezilwane, kanye nokudla okusheshayo okuthosiwe kugcwele i-cholesterol. Nciphisa ukudla kwakho lokhu.
- Faka amaprotheni engeziwe asekelwe ezitshalweni njengenkukhu, inhlanzi, amaqanda amhlophe, amalentili, nama-chickpeas, kanye nemifino nezithelo ekudleni kwakho.
- Hlala uthintana nodokotela wakho ukuze uthole iseluleko esingcono kakhulu mayelana namazinga akho e-cholesterol kanye nokudla okufanele.
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