Ingabe uzizwe wesaba kancane lapho ubona izinombolo embikweni wakho we-cholesterol? Lapho udokotela wakho ethi, "I-cholesterol yakho iphezulu, qaphela," ingabe ube nenkinga yokuthola ukuthi yini okufanele uyidle nokuthi yini ongayidli? Lena inkinga abantu abaningi abanayo. Kodwa ungakhathazeki. Ngokwenza izinguquko ezincane ekudleni kwakho, njengokunikeza ukudla okusekelwe ezitshalweni kuqala, ungavikela impilo yenhliziyo yakho futhi wehlise amazinga akho e-cholesterol. Ake sibone ukuthi isebenza kanjani.
Kuyini ngempela 'ukudla kwemifino'?
Kalula nje, lokhu kusho ukuthi ukudla kwakho kuqukethe kakhulu ukudla okusekelwe ezitshalweni. Lokho kusho imifino, izithelo, kanye nokusanhlamvu. Kodwa akudingeki uyeke ukudla inyama nenhlanzi ngokuphelele. Lokhu kuhlukile ekubeni yimifino noma i-vegan . Ungadla ukudla okusekelwe ezitshalweni kakhulu, okunemikhiqizo yezilwane engeziwe.
Kodwa into ebaluleke kakhulu ukukhetha ukudla okunempilo kwenhliziyo, okuhlukahlukene, okusekelwe ezitshalweni. Zama ukufaka lezi zinto ekudleni kwakho.
| Uhlobo lokudla | Izibonelo nokubaluleka |
|---|---|
| Izithelo nemifino | Noma yini efana nama-apula, ubhanana, amajikijolo, isipinashi, i-broccoli, ubhontshisi, izaqathi, njll. Lokhu kucebile nge-fiber namavithamini. |
| Okusanhlamvu okuphelele | Ilayisi eliphelele, i-oats, i-buckwheat, nebhali. Lokhu kumuncwa kalula ngumzimba futhi kusiza ukulawula i-cholesterol. |
| Amantongomane nembewu | Ama-cashew, amakinati, ama-alimondi, imbewu yethanga, imbewu yefilakisi. Lokhu kuqukethe amafutha anempilo. Kodwa ungadli amaningi kakhulu, kwanele ukubamba nje. |
| Ubhontshisi namalentili | Ubhontshisi, ubhontshisi, ubhontshisi oluhlaza, udali. Lokhu kucebile nge-fiber encibilikayo, ngakho-ke kusiza kakhulu ekwehliseni i-cholesterol. |
| Uwoyela owuketshezi owusizo | Sebenzisa amafutha angewona awemvelo njengamafutha omnqumo namafutha e-canola. Nciphisa ukusetshenziswa kwamafutha afana namafutha kakhukhunathi namafutha esundu. |
Ukudla okusekelwe ezitshalweni kuyinciphisa kanjani i-cholesterol?
Kulula kakhulu. Siyazi ukuthi kokubili amafutha agcwele kanye ne-cholesterol yokudla kuphakamisa amazinga e-cholesterol egazini. Lokhu kutholakala kakhulu ekudleni kwezilwane, njengenyama enamafutha. Ngakho-ke uma sinciphisa ukudla kwethu lokhu bese sishintshela ekudleni okusekelwe ezitshalweni, ukwanda kwamazinga e-cholesterol embi kuyalawulwa.
Okubaluleke nakakhulu i -fiber .
Ngokusho kochwepheshe bezokudla, kufanele sidle cishe amagremu angu-25-30 e-fiber ngosuku. Okungenani ingxenye yesine yalokho kufanele ivele ku-fiber encibilikayo.
Cabanga ngakho, ama-apula, ama-blueberry, ubhontshisi, ama-oats, amalentili, njll. konke kuphezulu ku-fibre encibilikayo. Uma ufaka amagremu angu-5-10 ale fibre encibilikayo ekudleni kwakho ngosuku, unganciphisa izinga lakho le-cholesterol 'embi' (i-LDL cholesterol) ngamaphuzu angaba ngu-5-11. Ngezinye izikhathi ngisho nangaphezulu!
Ngokufanayo, izithelo, imifino, kanye nokusanhlamvu okuphelele kuqukethe izinto ezithuthukisa impilo ezibizwa ngokuthi ama-sterols. Ukwengeza amagremu amabili kuphela ama-sterols ekudleni kwakho ngosuku kunganciphisa i-cholesterol yakho 'embi' (LDL) ngo-5% kuya ku-10%.
Ngisho noma udla ukudla okusekelwe ezitshalweni, ungawenzi la maphutha!
Ungacabangi ukuthi ngoba nje 'ungumuntu odla imifino' kusho ukuthi konke kuhamba kahle. Okunye ukudla okusekelwe ezitshalweni kungaba yingozi empilweni yakho. Kungcono ukuziqhelelanisa nalezi zinto ikakhulukazi.
| Ukudla Okufanele Ukugweme | |
|---|---|
| Ukudla okucutshungulwe kakhulu | Ukudla okupakishwe emabhokisini kungaqukatha izinto eziningi zokugcina ukudla, ushukela, usawoti kanye namafutha angenampilo. |
| Amafutha asezindaweni ezishisayo | Amafutha kakhukhunathi namafutha esundu. Lawa anamafutha agcwele. Kubaluleke kakhulu ukunciphisa ukusetshenziswa kwawo ekuphekeni. |
| Ukudla neziphuzo ezinoshukela | Iziphuzo ezinoshukela, iziphuzo ezinoshukela, amakhekhe, amabhisikidi, nokudla okunoshukela. Lokhu kwandisa inani lama- triglycerides , uhlobo lwamafutha egazini, okwandisa nezinga lakho le-cholesterol lilonke. |
| Amafutha e-Trans | I-margarine, ukudla okufushane, imikhiqizo yokubhaka, kanye nokudla okuqukethe "amafutha ane-hydrogen." Lokhu kuyingozi kakhulu ngoba kwandisa i-cholesterol 'embi' (LDL) futhi kunciphisa i-cholesterol 'enhle' (HDL). |
Ngisho noma uthenga 'i-ayisikhilimu ye-vegan' esitolo, funda ilebula. Ingase ibe namafutha kakhukhunathi, amafutha kakhukhunathi, kanye noshukela omningi. Ngakho-ke, ungakhohliswa yigama elithi 'vegan'.
Kubaluleke kakhulu ukufuna iseluleko sochwepheshe.
Uma usunqume ukushintshela ekudleni okusekelwe ezitshalweni, kubalulekile ukwenza ucwaningo oluthile futhi uqiniseke ukuthi udla ukudla okunempilo. Uma kungenzeka, kungcono ukukhuluma nodokotela wezokudla.
Lokhu kuzokusiza ukuqinisekisa ukuthi uthola inani elifanele lama-calories, amaprotheni, kanye nezinye izakhamzimba ozidingayo nsuku zonke. Ikakhulukazi uma ucabanga ukuba yi-vegetarian noma i-vegan, ungase untule izakhamzimba ezifana ne -vitamin B-12, i-iron, i-zinc, kanye nama-fatty acid e-omega-3 . Ngakho-ke kudingeka uqaphele nangalokho.
Okubaluleke kakhulu: Uma unesimo sezempilo (isib. isifo sikashukela, umfutho wegazi ophakeme), qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho.
Ngokwesibonelo:
- Iziguli zezinso kufanele ziqaphele i-potassium. Izithelo nemifino kucebile nge-potassium.
- Abantu abathatha imithi yokunciphisa igazi (isib. iCoumadin) kufanele baqaphele ngevithamini K. Imifino eluhlaza igcwele ivithamini K.
Ngakho-ke, kubaluleke kakhulu ukubuza udokotela wakho ukuthi lolu shintsho luphephile yini empilweni yakho.
Umlayezo Wokuya Nawe Ekhaya
- Ukubeka phambili ukudla okusekelwe ezitshalweni kuyindlela enhle yokwehlisa i-cholesterol nokugcina impilo yenhliziyo.
- Gcwalisa ipuleti lakho ngezithelo, imifino, okusanhlamvu okuphelele, amantongomane, nembewu.
- Faka ukudla okucebile nge-fibre encibilikayo, njenge-oats, i-lentile, nama-apula, ekudleni kwakho.
- Akuyona yonke into ethi 'imifino' enhle. Gwema ukudla okucutshungulwe kakhulu, okunoshukela omningi, futhi okuqukethe amafutha e-trans.
- Qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho, ikakhulukazi uma unezinye izimo zezokwelapha.
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