Kumelwe ukuba ubonile uma uya esitolo esikhulu ukuthi amanye ama-margarine, ama-yogurt, nezinkwa kubhalwe ukuthi “Inhliziyo Ephilile.” Amanye amaphakethe empuphu yobisi namabhisikidi athi “kunezelwe i-Omega-3.” Ngale ndlela, sibiza ukudla okunezakhamzimba ezingekho ngokwemvelo ekudleni kodwa okuthiwa kuhle empilweni yethu ngokuthi “Ukudla Okusebenzayo.” Ngakho-ke namuhla, ake sibone ukuthi ziyini ngempela lezi, ingabe zilungele imizimba yethu, futhi kufanele sizikhethe?
Abangane Benhliziyo: Izitshalo ze-Stanols nama-Sterols
La magama amabili angase abe masha kuwe. Kalula nje, lawa amakhemikhali amabili atholakala ngokwemvelo ezithelweni, emifino, emantongomane nasembewu. Okumangazayo ukuthi isakhiwo sawo sifana kakhulu ne-cholesterol emizimbeni yethu.
Ngakho-ke yini inzuzo kithi kulokhu?
Cabanga ngakho njengohlelo lwethu lokugaya ukudla luwumgwaqo. I-cholesterol ekudleni esikudlayo ihamba ngale ndlela futhi izama ukungena emithanjeni yegazi yethu. Kodwa, lawa ma-Plant Stanols nama-Sterols afana namaphoyisa omgwaqo . Avimba umgwaqo walezo zimoto ezibizwa ngokuthi i-cholesterol futhi azivimbele ukungena egazini lethu. Ngenxa yalokho, i-cholesterol ifakwa emithanjeni yegazi yethu, iyivale futhi inciphise ingozi yesifo senhliziyo.
Lokhu kunganciphisa ikakhulukazi amazinga e -LDL (Low-Density Lipoprotein), esiwabiza ngokuthi “i-cholesterol embi.”
Izifundo zikhombisile ukuthi ukwengeza amagremu amabili kuphela e-Plant Stanols noma ama-Sterols ekudleni kwakho ngosuku kunganciphisa amazinga akho e-cholesterol embi (LDL) ngo-5% kuya ku-15% zingakapheli amasonto ambalwa. Uma usuvele usebenzisa ibhotela noma i-margarine, kungaba ngumqondo omuhle ukushintshela ku-margarine enezi zinto ezengeziwe. Kodwa khumbula, lezi ziqukethe namafutha, ngakho-ke akukuhle ukusebenzisa okungaphezu kwenani elinconywayo .
I-fibre - Ingabe ingokwemvelo? Ingabe kungcono ukwengeza i-fibre?
I-fibre iyinto etholakala ngokwemvelo ekudleni kwezitshalo. Ukudla okucebile nge-fibre kufaka phakathi izithelo, imifino, ubhontshisi (njengobhontshisi, uphizi, udali), kanye nokusanhlamvu okuphelele (njenge-buckwheat, i-oats, nelayisi elinsundu).
Kodwa manje abakhiqizi bokudla sebedale imicu yempuphu engenambitheki, eyenziwe ngokwenziwa. Yengezwa ekudleni ebesingeke sikucabange. Yengezwa kwezinye izinhlobo zesinkwa, okusanhlamvu okunoshukela, kanye neyogathi. Uma ubheka ilebula lapho uthenga ukudla, uzobona ukuthi lokhu kubizwa ngokuthi yi -Inulin, i-Maltodextrin, i-Polydextrose , noma i-Chicory fiber .
I-fiber iyisiza kanjani inhliziyo?
I-fibre iyinto enhle kakhulu esiza ukwehlisa amazinga ethu e-cholesterol. Futhi uma udla i-fibre eyanele, unganciphisa ingozi yakho yesifo senhliziyo, isifo sikashukela sohlobo 2, kanye nokukhuluphala ngokweqile. Inkinga ukuthi iningi lethu alitholi inani le-fibre esiyidingayo nsuku zonke.
"Ukufaka i-fiber esinkweni noma kuma-cereal kungaba yinto enhle. Kodwa-ke, ososayensi abakaqiniseki ukuthi le micu eyenziwe ngokwenziwa inikeza izinzuzo ezifanayo zezempilo njenge-fiber etholakala ngokwemvelo kuma-oats, ilayisi elinsundu, kanye nemifino," kusho ochwepheshe bezokudla.
Ngakho-ke, into engcono kakhulu ongayenza ukwengeza ukudla okwengeziwe okune-fiber eningi ngokwemvelo - okungukuthi, imifino eluhlaza njenge-kale, ama-plantain, isipinashi, i-gotu kola, ubhontshisi, ama-lentile, ama-chickpeas, ama-oats, amazambane amnandi, kanye ne-cassava - ekudleni kwakho.
Ngokwesilinganiso, owesifazane udinga cishe amagremu angu-25 e-fiber ngosuku, kanti indoda idinga cishe amagremu angu-38.
I-Omega-3 - Ingabe wonke ama-Omega-3 afana?
Ama-omega-3 angamafutha "amahle" abalulekile emizimbeni yethu. Atholakala kakhulu ezinhlanzini ezinamafutha njenge-salmon, i-tuna, ama-sardine, kanye ne-herring. Atholakala futhi ngamanani amancane kumantongomane afana nama-walnuts, ama-alimondi, kanye nembewu ye-flax.
Ungayisiza kanjani inhliziyo?
Ama-Omega-3 asiza ekuvimbeleni ukunqwabelana kwe-plaque enamathelayo emithanjeni yethu yegazi, okungavimba imithambo yegazi futhi kubangele ukuhlaselwa yinhliziyo kanye nohlangothi. Ama-Omega-3 asiza nasekuvimbeleni ukujikeleza kwenhliziyo okungavamile futhi anciphise ama-triglycerides, uhlobo lwamafutha amabi egazini.
Kodwa kukhona okubalulekile okudingeka sikwazi lapha.
Kunezinhlobo ezintathu eziyinhloko ze-Omega-3: i-DHA, i-EPA, kanye ne-ALA .
- I-DHA kanye ne-EPA: Lezi yizinhlobo ezimbili ezizuzisa kakhulu inhliziyo. Zitholakala kakhulu ezinhlanzini ezinamafutha .
- I-ALA: Lokhu kutholakala ekudleni kwezitshalo (njengezimbewu ze-flax, ama-walnuts). Nakuba imizimba yethu ingakuguqula lokhu kube yi-ALA, i-DHA, kanye ne-EPA, ikwenza lokho ngamanani amancane kakhulu.
Nansi inkinga. Ukudla okuningi okubonayo esitolo okuthi kufake i-Omega-3 - iyogathi, i-margarine, isinkwa, ubisi lwe-soy, amaqanda, njll. - empeleni kufakwe efomini elisuselwa ezitshalweni elibizwa ngokuthi i-ALA . Ngakho lokhu kungase kungabi nezinzuzo ezifanayo zempilo yenhliziyo njengezinhlanzi. Futhi ngezinye izikhathi inani elingeziwe lincane kakhulu.
| Izakhamzimba | Ungayisiza kanjani inhliziyo? | Inani elinconyiwe |
|---|---|---|
| Ama-Stanol/ama-Sterols ezitshalo | Kuvimba ukumuncwa kwe-cholesterol endleleni yokugaya ukudla. Kunciphisa i-cholesterol embi (LDL). | Cishe amagremu amabili ngosuku. |
| I-Fiber | Yehlisa amazinga e-cholesterol ephelele. Yehlisa ingozi yesifo senhliziyo nesifo sikashukela. | ~25g ngosuku kwabesifazane, ~38g kwabesilisa. |
| I-Omega-3 (ikakhulukazi i-DHA/EPA) | Kuvimbela ukwakheka kwe-plaque emithanjeni yegazi. Kunciphisa ama-triglycerides. Kuvimbela ukushaya kwenhliziyo okungavamile. | Ukudla izinhlanzi ezinamafutha okungenani kabili ngesonto. |
Ekugcineni, yikuphi ukukhetha okungcono kakhulu?
Ukudla okunempilo ngezinye izikhathi kungaba yinto enhle ekudleni kwethu. Kodwa into eyinhloko sonke okudingeka siyiqonde ukuthi akukho "ukudla okunempilo" okungathatha indawo yokudla okunempilo nokulinganiselayo.
Kufanele uthole izakhamzimba eziningi ozidingayo ekudleni okuphelele . Lokho kusho ukuthi:
- Imifino nezithelo ezintsha
- Okusanhlamvu okuphelele (i-buckwheat, i-oats, ilayisi le-bran)
- Ubisi olunamafutha aphansi kanye nokudla kobisi
- Inhlanzi nenyama engenamafutha amaningi
- Imifino efana ne-lentile, ama-chickpeas, nobhontshisi obuluhlaza
Akukabikho bufakazi obucacile bokuthi izinzuzo eziphelele zezempilo zezakhamzimba ezitholakala kulokhu kudla kwemvelo zingatholakala ngokudla ukudla okunezakhamzimba ezenziwe ngokwenziwa.
Uma unesifo senhliziyo noma esinye isimo sempilo, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho noma ukwenza noma yiziphi izinqumo ezinkulu zokudla. Ungumuntu ongcono kakhulu wokuncoma ukuthi yini engcono kakhulu kuwe.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okusebenzayo ukudla okunezakhamzimba ezithuthukisa impilo ezingeziwe kodwa ezingekho ngokwemvelo.
- I-Plant Stanols/Sterols, i-Fiber, kanye ne-Omega-3 ngezinye zezithako ezivame ukwengezwa ezinempilo yenhliziyo.
- Nakuba lokhu kungaba wusizo, isisekelo sempilo enempilo ukudla okulinganiselayo okuhlanganisa ukudla kwemvelo njengemifino emisha, izithelo, kanye nokolweni ophelele.
- Izithasiselo ze-Omega-3 ezithengwa esitolo zivame ukuqukethe i-ALA esekwe ezitshalweni, engeyona inzuzo eqondile enhliziyweni njenge-DHA/EPA etholakala ezinhlanzini.
- Njalo thintana nodokotela wakho ngaphambi kokushintsha ukudla kwakho, ikakhulukazi uma unesifo esithile.
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