Cishe uke wezwa ngazo zonke izinhlobo zokudla kulezi zinsuku ezithi zikusiza ukwehlisa isisindo. Enye yezinto ezikhulunywa kakhulu ngayo yiPaleo Diet. Ukulandela lokhu kudla kungakusiza ukwehlisa isisindo ngokudla inyama engenamafutha amaningi, inhlanzi, izithelo, imifino, namantongomane, nangokunciphisa ama-carbohydrate, ushukela, nokudla okucutshunguliwe. Kodwa umbuzo uwukuthi, ukudla kwePaleo kuthinta kanjani amazinga akho e-cholesterol? Ake sithole okwengeziwe ngakho.
Okokuqala, ake siqonde le cholesterol 'enhle' kanye 'nembi'.
Uma ukhuluma nge-cholesterol, kungenzeka ukuthi uke wezwa ngezinhlobo ezimbili: 'i-cholesterol enhle' kanye 'ne-cholesterol embi.' Ake sibone ukuthi umehluko uyini phakathi kwalezi ezimbili.
- I-LDL (i-Low-Density Lipoprotein) noma i-cholesterol 'embi': Kalula nje, lesi isitha sethu. Lapho amazinga e-LDL cholesterol enyuka, aqala ukugcwala njengamafutha ezindongeni zemithambo yegazi yethu. Cabanga ngakho njengodaka oluqongelela ngaphakathi kwepayipi lamanzi. Ngokwezokwelapha, lokhu sikubiza ngokuthi i-atherosclerosis . Lapho imithambo yegazi ivaleka ngale ndlela, ingozi yokuthola izifo ezinkulu njengokuhlaselwa yinhliziyo kanye nesifo sohlangothi iyanda kakhulu.
- I-HDL (i-High-Density Lipoprotein) noma i-cholesterol 'enhle': Lona ngumngane wethu. I-HDL iqoqa i-cholesterol embi ye-LDL eqongeleleke emithanjeni yegazi lakho bese iyiyisa esibindini ukuze iphulwe. Lokhu kusho ukuthi ukuba namazinga aphezulu e-HDL emzimbeni wakho kusho ukuthi uvikelekile engcupheni yokuhlaselwa yinhliziyo kanye nesifo sohlangothi.
Ngaphezu kwalokhu okubili, kukhona nento ebizwa ngokuthi ama-triglyceride . Lawa uhlobo lwamafutha oluvame kakhulu emizimbeni yethu. Uma amazinga akho e-triglyceride ephezulu, kanti amazinga akho e-LDL nawo aphezulu (noma amazinga akho e-HDL aphansi), ingozi yakho yokufakwa kwamafutha emithanjeni yakho yegazi iyanda.
Yini esiyidlayo futhi esingayidli 'ku-Paleo Diet'?
Ake sibheke ngokucacile ukuthi abantu abadla ukudla kwe-Paleo bavame ukudla ini nokuthi yini abangayenzi. Lokhu kuzokunikeza umbono omuhle wokuthi yini ongayilindela.
| ✅ Izinto ezinconywayo okufanele uzidle | ❌ Izinto okufanele uzigweme |
|---|---|
| Izithelo nemifino emisha | Okusanhlamvu (ukolweni, i-oats, ibhali) |
| Amantongomane namafutha atholakala kumantongomane (isb. amafutha omnqumo, amafutha e-walnut) | Imifino (ubhontshisi, ubhontshisi, amantongomane, ubhontshisi) |
| Inyama engenamafutha (ikakhulukazi edla utshani) | Ubisi nemikhiqizo yobisi (iyogathi, ushizi) |
| Izinhlanzi ezicebile ngama-omega-3 fatty acids (i-salmon, i-mackerel, i-herring, i-tuna) | Ushukela ocolisisiwe |
| Amaqanda | Usawoti (ukusetshenziswa ngokweqile) |
| Izambane | |
| Ukudla okucutshungulwe kakhulu |
Uma ukubheka ngale ndlela, kunezinzuzo eziningana emzimbeni ngokuyeka izithako zokwenziwa nokudla ukudla kwemvelo okwengeziwe:
- Ukwehlisa isisindo.
- Ukulawula amazinga kashukela egazini.
- Ukulawulwa komfutho wegazi.
- Amazinga e-triglyceride anciphile.
- Ikhono lokulawula kangcono isifiso sokudla.
Ngakho-ke, uma konke lokhu kuhlanganiswa, amazinga e-cholesterol kufanele ancishiswe, akunjalo? Impendulo yangempela ithi: "Kungenzeka noma kungabi njalo."
Kungani kungekho mpendulo ecacile?
Isizathu esiyinhloko salokhu ukuthi 'ukudla kwe-Paleo' akuyona into elandelwa yiwo wonke umuntu ngendlela efanayo. Kunomehluko omkhulu endleleni umuntu ngamunye alandela ngayo lokhu kudla.
Akuyona indlela wonke umuntu adla ngayo ukudla okufana ne-'Paleo'.
Abanye abantu balandela ukudla okunamafutha amancane kanye nama-carbohydrate amaningi (isib. izithelo nemifino eminingi, inyama encane). Abanye balandela ukudla okunamafutha amaningi, okunama-carbohydrate amancane kakhulu (isib. inyama ebomvu namafutha amaningi). Ngakho-ke imiphumela yalokhu kudla okubili ku-cholesterol ingase ihluke.
Inkinga Yamafutha Agcwele
Ukudla kwe-Paleo akukunciphisi ukudla inyama ebomvu njengenyama yenkomo nengulube. Lezi nyama zinamafutha amaningi agcwele . Ngenxa yokuthi amafutha agcwele ahlotshaniswa ne-cholesterol ephezulu, izinhlangano ezifana ne-American Heart Association zincoma ukuthi udle ngaphansi kuka-6% wamakhalori akho ansuku zonke avela kumafutha agcwele. Lokho kungaba amagremu ayi-11-13 ngosuku kumuntu ojwayelekile. Ungafinyelela leli zinga ngokushesha okukhulu.
Ukubaluleka kwefayibha
I-fibre ibaluleke kakhulu ekwehliseni amazinga e-cholesterol. I-fibre itholakala kakhulu ekudleni kwezitshalo. Njengoba ukudla kwe-Paleo kungabandakanyi okusanhlamvu kanye nemifino, abanye abantu bangase babe nokudla okuncishisiwe kwe-fiber.
Isixazululo esingcono kakhulu ukufaka imifino eminingi ngangokunokwenzeka ekudleni kwakho, ecebile ngamavithamini, amaminerali, kanye ne-fiber . Lezi ziqukethe ama-carbohydrate ayinkimbinkimbi. Lezi zihluke ngokuphelele kuma-carbohydrate alula njengoshukela. Ukudla ushukela omningi kungandisa i-cholesterol.
Ucwaningo luthini?
Eqinisweni, imiphumela yocwaningo ngalokhu ixubile.
- Kokunye ukuhlola okuncane, abantu abalandela ukudla kwe-Paleo amasonto ayi-10 babenezinga elikhuphukile kancane le-cholesterol embi (LDL) kanye ne-cholesterol iyonke.
- Kodwa-ke, olunye ucwaningo lukhombisile ukuthi ukudla kwe-Paleo kungakhuphula amazinga e-cholesterol enhle (i-HDL) kanye namazinga kashukela egazini aphansi. Lokhu kusiza futhi ekunciphiseni ukulimala kwemithambo yegazi.
Kalula nje, indlela lokhu kudla okuthinta ngayo i-cholesterol yakho incike ezizakhini zakho zofuzo, ukuthi uvivinya umzimba kangakanani, kanye nenani lamafutha ne-fiber ekudleni okudlayo .
"Asikwazi ukufinyelela esiphethweni esiqinile ngalokhu okwamanje. Kudingeka ucwaningo olwengeziwe ngemiphumela yesikhathi eside yalokhu kudla. Ngakho-ke kuwukuhlakanipha ukufuna iseluleko sezokwelapha ngaphambi kokuba uqale ukudla okufana nalokhu, ikakhulukazi uma unenkinga ye-cholesterol."
Kumele ngenzeni?
Uma ukhathazekile ngamazinga akho e-cholesterol, noma ucabanga ukuqala ukudla okufana ne-Paleo, into ebaluleke kakhulu okufanele uyenze ukukhuluma nodokotela womndeni wakho noma isazi sokudla.
Bangakuqondisa kulokho okungcono kakhulu kuwe ngokusekelwe emlandweni wakho wezempilo, amazinga e-cholesterol amanje, kanye nendlela yokuphila. Khumbula, into ebalulekile akusikho ukulandela ukudla okuthandwayo, kodwa ukuphatha impilo yakho iyonke. Ngokudla okufaneleUkuzivocavoca njalo kuzokunika amandla amakhulu kulolu hambo.
Umlayezo Wokuya Nawe Ekhaya
- Nakuba i-Paleo Diet inganikeza izinzuzo ezifana nokwehlisa isisindo, imiphumela ku-cholesterol ingahluka kumuntu nomuntu.
- Inani lamafutha agcwele kanye ne-fiber oyidlayo lithinta ngqo amazinga akho e-cholesterol. Nciphisa inyama ebomvu bese udla imifino eminingi.
- Ngaphambi kokuqala noma yikuphi ukudla, qiniseka ukuthi ukhuluma nodokotela wakho, ikakhulukazi uma unesifo esifana ne-cholesterol, isifo sikashukela, noma isifo senhliziyo.
- Ukuzivocavoca kanye nendlela yokuphila elinganiselayo kubaluleke kakhulu empilweni kunanoma yikuphi ukudla.
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