Ingabe udokotela ukutshelile ukuthi izinga le-cholesterol egazini lakho liphezulu kancane? Uma lokho kwenzeka, sivame ukucabanga ngokulawula ukudla kwethu nokwehlisa isisindo. Kodwa, ungangikholwa yini uma ngingakutshela ukuthi kukhona indlela ekhethekile enganciphisa i-cholesterol ngezinto esizidlayo, ngaphandle kokwenza ukunciphisa isisindo kube yiwona umgomo kuphela? Yilokho esikubiza ngokuthi 'i-Portfolio Diet'. Lena indlela ethakazelisayo kakhulu futhi ewusizo. Ake sibone imininingwane ngalokhu.
Kuyini 'Ukudla Kwephothifoliyo'?
Leli gama lingase lizwakale lingavamile. Kalula nje, lokhu akuyona "uhlelo lokudla" olunemithetho eqinile. Kunalokho, kuyinto efana "nephothifoliyo yokudla." Cabanga ukuthi utshala imali emakethe yamasheya. Ubungeke ubeke yonke imali yakho kumasheya enkampani eyodwa, akunjalo? Ukuze unciphise ubungozi, utshala imali kumasheya ezinkampani eziningana. Yileyo ndlela esebenza ngayo le ndlela.
Umqondo oyisisekelo 'we-Portfolio Diet' ukudla inhlanganisela yokudla okuningana okwehlisa i-cholesterol, kunokuthembela ohlotsheni olulodwa lokudla.
Odokotela abethula le ndlela bathi esikhundleni sokucabanga ngezinzuzo zokudla okukodwa kuphela, kufanele sicabange ngezinzuzo eziphelele zokuhlanganiswa kokudla emzimbeni wethu. Okusho ukuthi, uma ukudla okukodwa kunethonya elincane, umphumela wokudla okunjalo okune noma okuhlanu kuhlanganisiwe mkhulu kakhulu.
Yiziphi izingxenye ezine eziyinhloko zaleli 'qoqo lokudla'?
Le nhlanganisela yokudla esiza ukwehlisa i-cholesterol inezingxenye ezine eziyinhloko. Akudingeki ukuthi uzidle zonke lezi ezine ndawonye ngesikhathi sokudla okukodwa. Kufanele uzidle zihlukaniswe usuku lonke.
| Isigaba sokudla | Izibonelo nokubaluleka |
|---|---|
| 1. Ukudla okusekelwe ku-soya | Ungasebenzisa izinto ezifana nenyama yesoya kanye ne-tofu esikhundleni senyama. Ungaphuza nobisi lwesoya esikhundleni sobisi lwenkomo. Lokhu kusiza ukwehlisa i-cholesterol. |
| 2. I-Viscous Fiber | Lolu uhlobo lwefayibha encibilikayo. Yakha ijeli emathunjini ethu, ibopha i-cholesterol futhi ivimbele ukuthi ingamuncwa emzimbeni. Inezithelo eziningi namajikijolo afana ne-oats, ibhali, i-eggplant, i-okra, amawolintshi, kanye nama-lime. Ngaphezu kwalokho, le fayibha ingatholakala nasesengezweni esibizwa ngokuthi i-Isabgol (Psyllium). |
| 3. Ukudla okuqukethe ama-sterols ezitshalo | Ama-sterol ezitshalo ayizinto ezitholakala ngokwemvelo ezitshalweni futhi ngendlela efanayo ne-cholesterol. Avimba umzimba ekumunceni i-cholesterol. Afakwa kuma-margarine athile. Noma angathathwa njengesengezo sokudla. |
| 4. Amantongomane Nembewu | Ukudla i-almond encane nsuku zonke kuhle kakhulu. Ngaphezu kwalokho, noma yiluphi uhlobo lwamantongomane njenge-cashews, amantongomane, imbewu yethanga kufanelekile kulokhu. Kodwa ezemvelo zingcono, hhayi lezo ezifakwe usawoti futhi zithosiwe emafutheni. |
Ululungiselela kanjani lolu hlelo lokudla losuku?
Ungase ucabange, "Kulungile, manje ngingakudla kanjani konke lokhu kudla okune ngosuku olulodwa?" Nasi isibonelo esilula.
| Isikhathi | Izibonelo zokudla okungadliwa |
|---|---|
| Isidlo sasekuseni | Ubisi lwesoya, i-oatmeal, izithelo eziqoshiwe, kanye nama-alimondi ambalwa. |
| Isidlo sasemini | Isinkwa esiqukethe i-oats, umhluzi ofana ne-lentile noma i-chickpeas, kanye ne-apula. |
| Isidlo sakusihlwa | I-stir-fry yemifino eyenziwe nge-tofu namakinati. Faka imifino enamathelayo, ene-fiber efana ne-okra ne-eggplant kulokhu. |
| Ukudla okulula okwengeziwe | Ucezu lwesinkwa se-oat olunamantongomane, ama-chickpeas athosiwe, i-soy yogurt, noma i-margarine equkethe ama-sterols ezitshalo. |
Ingabe le ndlela iyasebenza ngempela? Iyini imiphumela?
Yebo. Izifundo zibonise imiphumela emihle kakhulu. Kokunye ukuhlola, cishe ingxenye yesithathu yabantu abalandela lokhu kudla babona i-cholesterol yabo ye-LDL, i -cholesterol "embi" , yehla ngaphezu kuka-20%. Ngaphezu kwalokho, imiphumela yaqhubeka ngemva kwamasonto amabili nje kuphela, ngisho nangemva kwezinyanga eziyisithupha.
Futhi abanye abangu-31% babone amazinga abo e-cholesterol e-LDL ehla cishe ngo-15%. Abanye abantu bangase bangakwazi ukunamathela kulokhu ngokuphelele. Abanye bangase bangabaze ukusebenzisa imikhiqizo esekelwe kusoya esikhundleni senyama nobisi, ikakhulukazi. Kodwa into ebaluleke kakhulu yile:
Ucwaningo lubonisa ukuthi noma ngabe lokhu kudla kungenakulandelwa ngokuphelele, labo abafaka okungenani ukudla okumbalwa okufakiwe ekudleni kwabo kwansuku zonke bazothola izinzuzo ezinkulu zempilo ngokuhamba kwesikhathi.
Ngaphezu kokwehlisa i-cholesterol, abantu abalandela lokhu kudla kutholakale ukuthi banengozi encishisiwe yokuthola izifo ezingamahlalakhona njengesifo senhliziyo nesifo sikashukela sohlobo 2. Kuphinde kunciphise amanye amafutha ayingozi njenge-`(apolipoprotein B)` kanye ne-`(triglycerides)`.
Ingabe 'i-Portfolio Diet' ikulungele?
Uma umgomo wakho oyinhloko uwukwehlisa i-cholesterol yakho, lena yindlela enhle yokukwenza . Kodwa-ke, uma umgomo wakho uwukwehlisa isisindo, lokhu kungase kungabi yindlela engcono kakhulu yokukwenza ngoba akugxili kuma-calories.
Into ebaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokuthi uqale lokhu kudla, ikakhulukazi uma usuvele uthatha imithi ye-cholesterol . Ngezinye izikhathi, ukulandela lokhu kudla kungandisa ukusebenza kahle komuthi wakho wokwehlisa i-cholesterol ngaphandle kokwandisa umthamo wakho. Ngakho-ke, ungaxoxa nodokotela wakho bese wengeza izinto zalokhu kudla empilweni yakho ezifanelana nesimo sakho sempilo.
Umlayezo Wokuya Nawe Ekhaya
- I-'Portfolio Diet' iqoqo lokudla okuhloselwe ukwehlisa i-cholesterol, hhayi indlela yokwehlisa isisindo.
- Lokhu kugxile emaqenjini amane okudla ayinhloko (usoya, i-fibre encibilikayo, ama-sterols ezitshalo, namantongomane).
- Nakuba kungenakwenzeka ukulandela lokhu kudla isikhathi esingu-100%, ungathola izinzuzo ezinkulu zempilo ngokufaka okunye kokudla okubhalwe lapha ekudleni kwakho kwansuku zonke.
- Kubaluleke kakhulu ukubonisana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni, ikakhulukazi uma unezinye izimo zezokwelapha noma uphuza imithi.
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