Ingabe udokotela ukutshelile ukuthi izinga lakho le-cholesterol liphezulu kancane? Noma ingabe unqume ukwehlisa i-cholesterol yakho ngoba ufuna ukuba nempilo enhle? Kungenzeka ukuthi unqume ukwenza ukuzivocavoca okuhle, ukwehlisa isisindo, nokulandela ukudla okune-cholesterol ephansi. Leso yisinqumo esihle! Kodwa kunenkinga encane... Ikhishi lakho lisagcwele ukudla okuthandayo ukukudla, kodwa akukuhle yini emzimbeni wakho?
Ngakho-ke, sekuyisikhathi sokunikeza ikhishi lakho 'ubukeke' kancane. Ungakhathazeki, lokhu akudingi ukudiliza izindonga, ukuthenga izinto ezintsha zikagesi, noma ukupenda amakhabethe. Sizokwenza ushintsho olulula kakhulu, kodwa oluphumelelayo kakhulu. Nakhu okushiwo ochwepheshe bezokudla. Okokuqala, susa ukudla okuningi okungenampilo ngangokunokwenzeka. Okulandelayo, gcwalisa ikhishi lakho ngokudla okunempilo kwenhliziyo esikhundleni salokho. Ekugcineni, funda ukuthi ungakugcina kanjani futhi ukulungiselele kahle lokho kudla okunempilo. Ake sibone ukuthi singakwenza kanjani lokhu?
Okokuqala, ake sisuse amafutha 'amabi' ekhishini.
Ngezinye izikhathi, indlela elula yokujwayela ukudla okune-cholesterol ephansi ukususa ukudla okungenampilo ekhaya lakho. Ngakho-ke thatha isikhwama esikhulu, uvule amakhabethe, isiqandisi, kanye namashalofu, bese uqala.
Okokuqala, sidinga ukuthola isitha esikhulu kunazo zonke. Okungukuthi, ukudla okucutshungulwe okuqukethe amafutha e-trans. Lolu hlobo 'lwamafutha e-trans' lutholakale lukhulisa izinga 'le-cholesterol embi' (LDL - Low-Density Lipoproteins) emizimbeni yethu. Le cholesterol embi ihlobene ngqo nesifo senhliziyo. Akukhona lokho kuphela, amafutha e-trans anciphisa nezinga 'le-cholesterol enhle' (HDL - High-Density Lipoproteins) eliwusizo emizimbeni yethu.
Amaphakheji amaningi okudla manje adinga ilebula yokudla ukuze abhale inani lamafutha e-trans. Kodwa uma unamaphakheji amadala ebhisikidi, izingxube zekhekhe, noma i-margarine ekhabetheni lakho, hlola ukuthi anamagama athi "hydrogenated" noma "partially hydrogenated" ohlwini lwezithako. Uma enawo, kusho ukuthi aqukethe amafutha e-trans. Uma enawo, walahle ngaphandle kokungabaza. I-American Heart Association incoma ukuthi kungabi ngaphezu kwe-1% yamakhalori akho ansuku zonke avela kumafutha e-trans.
Masiyeke ukuletha ekhaya amafutha agcwele.
Cabanga nje ukuthi akudingeki uthenge inyama yenkomo yokugcina edroweni lenyama esiqandisini noma ubisi oluphelele lokugcina endlini. Amafutha agcwele angenye into ekhulisa amazinga ethu e-cholesterol embi (LDL).
Indlela engcono kakhulu yokunciphisa amafutha agcwele iwukunciphisa imikhiqizo yezilwane. Lokho kusho izinto ezifana nenyama yenkomo, ingulube, ubhekeni, nesoseji. Kanye nezinto ezifana nobisi olunamafutha agcwele, ushizi, nebhotela. Esikhundleni salokho , yidla inkukhu engenasikhumba, inhlanzi (isb. i-mackerel, i-tuna), kanye nemifino (isb. ama-chickpeas, ama-lentile).Jwayela imithombo yamaprotheni anamafutha aphansi njengokuthi: Khetha ubisi olunamafutha aphansi kanye ne-yogurt.
Abanye abantu bagcina ingcosana yamafutha ebhekoni enkomishini encane esiqandisini... bese beyisebenzisa ukunambitha ukudla kwabo. Uma unayo noma iyiphi yalezo zinto, yilahle namuhla.
Masigcwalise ikhishi ngamafutha anempilo enhliziyo
Enye yezimfihlo eziyinhloko zokudla okune-cholesterol ephansi ukufaka amafutha amahle esikhundleni samafutha amabi. Ake siqonde la mafutha kalula.
| Uhlobo Lwamafutha | Umphumela enhliziyweni | Ukudla okuqukethe okuningi |
|---|---|---|
| Amafutha Ashintshiwe | Kuyingozi kakhulu. Kukhulisa i-LDL (embi) futhi kunciphisa i-HDL (enhle). | I-margarine, ukudla okulula, imikhiqizo yokubhaka, ukudla okusheshayo okuthosiwe ngokujulile. |
| Amafutha Agcwele | Akunempilo. Kukhulisa i-cholesterol ye-LDL (embi). | Inyama ebomvu (inyama yenkomo, ingulube), ibhotela, ushizi, ubisi olunamafutha aphansi, uwoyela kakhukhunathi. |
| Amafutha Angagcwele I-Polyunsaturated | Kuwusizo. Kunciphisa i-cholesterol ye-LDL (embi). | Amafutha elanga, amafutha kasoya, ama-walnuts, imbewu yefilakisi, izinhlanzi ezinamafutha ezifana ne-salmon. |
| Amafutha Angagcwele | Kuzuzisa kakhulu. Kunciphisa i-LDL (embi) futhi kwandisa i-HDL (enhle). | Amafutha omnqumo, amafutha e-canola, amafutha e-peanut, i-avocado, i-almond. |
Ake sishintshele kokusanhlamvu okugcwele okunempilo esikhundleni sesinkwa esimhlophe nelayisi elimhlophe.
Isinkwa esimhlophe, i-pasta eyenziwe ngofulawa omhlophe, amakhekhe, kanye nama-cracker amaningi anenani eliphansi kakhulu lokudla okunomsoco. Angase futhi aqukathe amafutha e-trans noma amafutha agcwele.
Kunalokho, thenga imikhiqizo eyenziwe ngokusanhlamvu okuphelele noma ngofulawa wabo.
Isibonelo, i-oats, ilayisi elinsundu, ufulawa we-atta, i-urad dal, nebhali. Lokhu kungakusiza ukwehlisa i-cholesterol yakho ngezindlela eziningana.
- Okokuqala, lezi zinhlamvu azinawo ama-cholesterol noma amafutha agcwele.
- Okwesibili, izinto ezifana ne-oats zinothile nge-fiber encibilikayo. Le fiber empeleni iyasiza ukubopha i-cholesterol nokuyisusa emzimbeni.
- Futhi izakhamzimba ezikulezi zinhle kakhulu enhliziyweni yakho (kanye nakwezinye izingxenye zomzimba wakho). Ama-carbohydrate ayinkimbinkimbi azokugcina unamandla usuku lonke.
- I-fibre ikugcina uzizwa usuthi isikhathi eside, okukusiza ukuthi uyeke ukudla ukudla okulula njalo.
Masilungise imifino nezithelo ngendlela eyenza kube lula ukuzidla.
Hlanza idrowa lemifino esiqandisini sakho bese uligcwalisa ngemifino nezithelo ezimibalabala ezahlukahlukene. Imifino nezithelo nazo zicebile nge-fiber encibilikayo okukhulunywe ngayo ekuqaleni, kanye nezakhamzimba ezibizwa ngokuthi ama-phytochemicals asiza ekuvimbeleni izifo zenhliziyo.
Kodwa akwanele nje ukuletha lezi bese uzibeka esiqandisini. Sidinga ukuzilungisa ngendlela eyenza kube lula ukuzidla.
Cabanga ngakho, ubani ofuna ukukhipha ikhabe elikhulu esiqandisini alinqume libe yizicucu uma elambile? Ngaleso sikhathi, esikwenzayo ukudla into elula ukuyidla, njengebhisikidi.
Ngakho-ke, sika imifino (njengezaqathi, ukhukhamba) nezithelo (ezifana nomango, upapaya, uphayinaphu) kusenesikhathi, zibeke ezitsheni ezingangeni moya, bese uzigcina esiqandisini. Ukuze ukwazi ukuzibamba noma nini lapho uzizwa ulambile. Futhi, beka izithelo ezifana nama-apula namapheya ebhasikidini elihle etafuleni lokudlela. Uma uzibona, uzizwa sengathi ufuna ukudla okwengeziwe.
Ake sakhe ikhishi elenza ukupheka nokulima kube lula futhi kujabulise kakhudlwana.
Uma ikhishi lakho lihlanzekile, lihlelekile, futhi lilihle, uzozizwa sengathi upheka ekhishini. Ngemuva kwalokho uzodla okuncane esitolo sokudla kanye nokudla okusheshayo.
- Yiba namathuluzi amahle: Uma unepani elinganamatheli, ungapheka ngebhotela namafutha amancane. Uma unemimese emihle nebukhali, ukuqoba imifino ngeke kube umsebenzi onzima. Uma une-steamer, ungayibilisa imifino ngaphandle kwamafutha.
- Gcina ikhishi licocekile:Gcina amabhodlela akho ezinongo ehlelekile. Ngaleyo ndlela, ungenza ukudla okumnandi ngaphandle kokusebenzisa amasoso amaningi anamafutha. Gcina izitsha zakho zokudla zepulasitiki zihlelekile. Ngaleyo ndlela, kulula ukulungiselela ukudla okunempilo bese ukukufaka esiqandisini.
- Dala indawo yokudlela ndawonye: Susa izinto ezingadingekile ekhishini nasetafuleni lokudlela, bese udala indawo lapho wonke umndeni ungahlala khona ndawonye, uxoxe, futhi ujabulele ukudla. Lokhu kuzovimba nabantu ekuthatheni ukudla emakhabetheni nasefrijini.
Zama ukwenza lezi zinguquko ezincane ekhishini lakho. Kuzoba ukutshalwa kwezimali okuhle emazingeni akho e-cholesterol, kanye nempilo yomndeni wakho wonke. Uma ufuna ukwazi okwengeziwe ngalokhu, ungakhohlwa ukukhuluma nodokotela womndeni wakho.
Umlayezo Wokuya Nawe Ekhaya
- Susa ukudla okuqukethe amafutha e-trans kanye namafutha agcwele kakhulu (izinto ezibhakiwe, inyama ebomvu, ibhotela) ekhishini lakho.
- Kunalokho, namathela emafutheni angenawo agcwele anempilo enhliziyweni njengamafutha omnqumo, amafutha e-canola, amantongomane, nezinhlanzi ezinamafutha.
- Yidla okusanhlamvu okuphelele njengelayisi elinsundu, i-oats, kanye ne-buckwheat esikhundleni sesinkwa esimhlophe nelayisi elimhlophe.
- Faka izithelo nemifino enemibala ehlukahlukene ekudleni kwakho nsuku zonke. Zisike bese uzigcina esiqandisini ukuze kube lula ukuzifinyelela.
- Ukugcina ikhishi lakho lihlanzekile futhi lihlelekile kukukhuthaza ukuthi upheke ukudla okunempilo.
- Kubaluleke kakhulu ukubonisana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho, ikakhulukazi uma unezinye izimo zezokwelapha.
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