Uma sizwa nge-cholesterol, into yokuqala efika engqondweni amafutha, ibhotela, ushizi, nenyama enamafutha, akunjalo? Yiqiniso, kwandisa i-cholesterol. Kodwa bewazi ukuthi okunye ukudla ocabanga ukuthi kunempilo kakhulu, noma ocabanga ukuthi akukubi kangako, kungakhuphula amazinga akho e-cholesterol? Namuhla, sizokhuluma ngokunye kwalokhu kudla okungase kusimangaze, kodwa kufanele sikunake.
Ukudla okuphakamisa i-cholesterol esingakucabangi
Ngezinye izikhathi sicabanga ukuthi, "Lokhu akunawo amafutha," kodwa izithako ezisetshenziswa ukwenza lokho kudla zingase zibe namafutha agcwele . Akuwona wonke amafutha adalwe elingana. Amafutha agcwele yimbangela eyinhloko yokwenyusa amazinga e-cholesterol embi emizimbeni yethu nokwandisa ingozi yesifo senhliziyo.
Manje ake sibone ukuthi lokhu kudla kuyini.
| Ukudla okumangalisayo | Kungani kuthinta i-cholesterol? |
|---|---|
| 1. Inyama Egayiwe | Sivame ukucabanga ukuthi ukushintsha inyama yenkomo ngenkukhu/i-turkey egayiwe kulungile. Kodwa noma ngabe ibhalwe ukuthi "85% enamafutha amancane," isengaqukatha inani elikhulu lamafutha. Kungcono ukukhetha inyama egayiwe enamafutha amancane okungenani angu-90% . |
| 2. Ushukela Ongeziwe | Ushukela uhlobene kanjani ne-cholesterol? Nakuba ungakhulisi ngqo i-cholesterol embi, ushukela owengeziwe (otholakala eziphuzweni, emakhekheni, nasemabhisikidini) wehlisa "i-cholesterol enhle" yomzimba wethu (i-cholesterol ye-HDL) . Yingakho ukulawula ushukela kubaluleke kangaka. |
| 3. Amazambane Acoliwe | Amazambane ayimifino enempilo. Kodwa inkinga isendleleni esiwalungisa ngayo. Ikakhulukazi 'amazambane aqoshiwe' athengwa esitolo avame ukugcwala ibhotela, ukhilimu, ubisi oluphelele, noshizi.Faka. Bese kuba "ibhomu lamafutha agcwele." |
| 4. I-pizza | I-pizza yenza umlomo wakho uphuze, akunjalo? Kodwa inamafutha amaningi agcwele ngenxa yoshizi nenyama efana nesoseji nama-meatball afakwa kuyo. Kungcono ukuzikhawulela esitsheni esisodwa, unciphise ushizi, bese ufaka imifino eminingi esikhundleni salokho. |
| 5. Ubisi Olunamafutha Aphelele | Ubisi, i-yogurt, nobisi olunamafutha amancane kuyimithombo emihle ye-calcium namaprotheni. Kodwa uma ukhetha izinhlobo "ezinamafutha agcwele", uzofaka amafutha amaningi agcwele ekudleni kwakho. Ngakho khetha imikhiqizo "engenamafutha" noma "enamafutha aphansi" . |
| 6. Amafutha kakhukhunathi nemikhiqizo ehlobene nawo | Lokhu kuyiqiniso elimangalisayo kwabaningi ezweni lethu. Nakuba i-coconut iwukudla okusekelwe ezitshalweni, amafutha kakhukhunathi, amafutha esundu, nobisi lukakhukhunathi kunamafutha agcwele. Asikho isidingo sokuyeka ngokuphelele ukuwadla, kodwa ukulawula isilinganiso sawo kubaluleke kakhulu. Kungcono ukusebenzisa amafutha amancane lapho upheka, futhi ucabange ngobuningi lapho udla izinto ezifana nelayisi elikhandiwe kanye ne-coconut sambol. |
| 7. I-Ghee | I-Ghee futhi iwukudla okunamafutha amaningi agcwele. Futhi, iqukethe isakhi esibizwa ngokuthi i-palmitic acid . Lokhu kungafakwa ngqo emithanjeni yethu yegazi (imithambo yegazi) bese kuyivimba. Ngakho-ke, kungcono ukusebenzisa into efana namafutha omnqumo esikhundleni se-ghee. Noma, nciphisa inani olisebenzisa kakhulu. |
| 8. Amakhekhe namaPhayi | Imikhiqizo yokubhaka efana nama-pastries, ama-pie, nama-rolls ivame ukusebenzisa ibhotela eliningi, i-shortening, kanye nokhilimu ukwenza uqweqwe. Lena imithombo eyinhloko yamafutha agcwele. Uma udla okuthile okufana ne-fruit pie, unganciphisa okuqukethwe kwamafutha nama-calories ngokudla inhlama encane bese udla izithelo eziningi ngaphakathi. |
| 9. I-Popcorn yeshashalazi lamabhayisikobho | Akuyona i-popcorn evamile, ikakhulukazi i-popcorn oyithola emabhayisikobho. Yenziwe ngamafutha noma ibhotela. Bese ithela ibhotela elincane phezulu. Lokhu kwenza kube ukudla okunamafutha amaningi nama-calorie aphezulu. Kungcono ukuyicela ngaphandle kwebhotela phezulu bese ukhetha inani elincane ngangokunokwenzeka. |
Ungesabi ukubona lezi zinto. Lokhu akusho ukuthi kufanele uyeke ukuzidla ngokuphelele. Into ebalulekile ukuqaphela nokulawula inani lazo .
Cabanga ngalezi zinto lapho upheka.
Njengoba nje sidla, indlela esikupheka ngayo ithinta ngqo amazinga ethu e-cholesterol. Nazi izeluleko ezintathu ezilula zokukusiza:
- Gwema ukuthosa kakhulu: Noma nini lapho kungenzeka, esikhundleni sokuthosa ukudla, kubilise, kubhake, kugrile, noma kukushise ngomusi.
- Susa amafutha amaningi enyameni: Ngaphambi kokupheka into efana nenkukhu, susa isikhumba ngokuphelele. Sika noma yimaphi amafutha amhlophe abonakalayo kwezinye izinhlobo zenyama.
- Sebenzisa izitsha zokupheka ezinhle: Uma usebenzisa amapani anganamatheli, awudingi amafutha amaningi. Ngisho namafutha emifino asetshenziswa ngamanani amancane kakhulu. Ukusebenzisa isifutho sokupheka nakho kuyindlela enhle.
Uma ukhathazekile ngamazinga akho e-cholesterol, noma uma othile emndenini wakho ene-cholesterol ephezulu noma isifo senhliziyo, into engcono kakhulu ongayenza ukukhuluma nodokotela wakho . Angakunikeza iseluleko esingcono kakhulu mayelana nokudla nendlela yokuphila efanele wena.
Umlayezo Wokuya Nawe Ekhaya
- Lokho okudlayo kuthinta ngqo amazinga akho e-cholesterol. Qaphela hhayi kuphela ngamafutha abonakalayo njengebhotela namafutha, kodwa futhi nangamafutha afihliwe.
- "Amafutha agcwele" kanye "noshukela owengeziwe" yizitha ezimbili ezinkulu. Zijwayeze ukufunda amalebula okudla.
- Ngisho noma uwoyela kakhukhunathi kanye ne-ghee kusekelwe ezitshalweni, kunamafutha amaningi agcwele. Ngakho-ke qaphela kakhulu ngenani olisebenzisayo.
- Esikhundleni sokuyeka ukudla ngokuphelele, ukulawula ukudla kanye nokushintsha izindlela zokupheka kungenza umehluko omkhulu.
- Uma unenkinga mayelana namazinga akho e-cholesterol noma ukudla okudlayo, qiniseka ukuthi uthintana nodokotela wakho.
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