I-cholesterol yigama esilaziyo sonke, akunjalo? Kodwa ingabe uyazi ngempela ukuthi iyini? Sizwile nokuthi kunezinhlobo ezimbili, "i-cholesterol enhle" kanye "ne-cholesterol embi". Kodwa ungase uzibuze ukuthi ezinye zezindaba emphakathini ngalokhu ziyiqiniso noma ziyinganekwane nje. Ngakho-ke, ake sixoxe ngalokhu ngokucacile namuhla futhi sifunde ukuthi yini okudingeka siyenze ukuze sivikele impilo yenhliziyo yethu. Leli futhi yithuba elihle lokuhlola ulwazi lwakho kancane.
Inganekwane 1: Akukho ukuxhumana phakathi kokucindezeleka ne-cholesterol, akunjalo?
Lokhu akulona iqiniso ngokuphelele. Nakuba kudingeka ucwaningo olwengeziwe ukuze kutholakale ukuxhumana okuqondile phakathi kokucindezeleka namazinga e-cholesterol, kukhona ukuxhumana okungaqondile, kodwa okunamandla kakhulu, phakathi kwalokhu kokubili.
Kalula nje, kunje. Cabanga ngosuku lapho unomsebenzi omningi futhi ucindezelekile kakhulu. Sivame ukudla ini ngalolo suku? Okuthile okusheshayo ukukudla, okumnandi kancane, futhi okunamafutha amancane, akunjalo? Mhlawumbe ilayisi elithosiwe, i-kottu, noma into efana nokudla okufushane. Ngokufanayo, lapho ukucindezeleka kukhula kwabanye abantu, babhema kakhulu futhi baphuze kakhulu. Baphuthelwa nawukuzivocavoca umzimba.
Ngakho-ke, le ndlela yokuphila engenampilo esiyilandelayo ngenxa yokucindezeleka yiyo ebangela ngqo amazinga e-cholesterol ukuba akhuphuke. Ngakho-ke, ukulawula ukucindezeleka kubaluleke kakhulu ekulawuleni i-cholesterol.
Inganekwane 2: Ingabe ukudla okubhalwe ukuthi “i-Low Cholesterol” kuhle ngempela empilweni yakho?
Kukhona uhlangothi olulungile nolungalungile kulokhu. Ukuze kuthiwe "i-Cholesterol Ephansi," kunomthetho othi ingxenye yokudla kumele ibe nama-milligram angaphansi kuka-20 e-cholesterol kanye namagremu amabili amafutha agcwele.
Kodwa nansi inkinga. Kwenzekani uma udla ukudla okubili noma kathathu esikhundleni sokudla okukodwa? Lawo mazinga okuthiwa aphansi e-cholesterol namafutha agcwele ayahlangana kancane kancane futhi adlule inani elinconywayo nsuku zonke.
Ngokusho kwe-American Heart Association,
- Umuntu onesifo senhliziyo kufanele adle ama-milligram angu-200 e-cholesterol ngosuku.
- Umuntu ongenaso isifo senhliziyo kodwa one-cholesterol ephezulu kufanele adle ngaphansi kwama-milligram angu-300 ngosuku.
Ngakho-ke, akwanele ukubheka ilebula nje. Ukuthi udla malini nakho kubaluleke kakhulu .
Inganekwane 3: Uma udla ukudla okunempilo, kulungile ukungazivivinyi, akunjalo?
Lokhu kuyinganekwane ephelele! Kungakhathaliseki ukuthi ulawula kahle kangakanani ukudla kwakho, ukungazivivinyi umzimba kukubeka engcupheni yesifo senhliziyo. Ukungawuvivinyi umzimba kuyisici esikhulu esiyingozi sesifo senhliziyo.
Odokotela batusa okungenani imizuzu engama-30 ngosuku.Kumayelana nokuzivocavoca umzimba okukujabulisayo. Uma ungenaso isikhathi sokwenza imizuzu engama-30 ngesikhathi, ungakhathazeki ngakho. Ungakuhlukanisa kube imizuzu eyi-15 ekuseni kanye nemizuzu eyi-15 kusihlwa. Into ebaluleke kakhulu ukuzivocavoca okungenani kanye ngosuku. Ukuhamba, ukuhamba ngokushesha, ukugibela ibhayisikili, ukubhukuda, noma yini ilungile.
Inganekwane 4: Yikuphi ukudla okulungele i-cholesterol?
Kungamanga ukusho ukuthi "konke okuthenga esitolo kubi ku-cholesterol." Ukwengeza ezinye izinto ekudleni kwakho nokususa ezinye kungasiza inhliziyo yakho. Nasi isiqondiso esilula.
| Engeza ekudleni (izinto ezinhle) | Nciphisa (izinto ezimbi) ngangokunokwenzeka. |
|---|---|
| Ama-oats: Acebile nge-fiber encibilikayo, anciphisa i-cholesterol embi. | Inyama ecutshunguliwe: amasoseji, ama-meatball, ubhekeni, njll. |
| Inhlanzi enamafutha: I-Omega-3 etholakala ezinhlanzini ezifana ne-salmon, i-mackerel, i-herring, kanye ne-mackerel ilungele inhliziyo. | Ukudla okuthosiwe kakhulu: ama-French fries, ama-chips, ukudla okufushane okunamafutha. |
| Amantongomane: Ama-cashew, ama-alimondi, ama-walnuts (angafakwanga usawoti). | Imikhiqizo yokubhaka: isinkwa, amabhanisi, amakhekhe, amabhisikidi (ikakhulukazi lawo enziwe ngamafutha esundu). |
| Imikhiqizo yobisi enamafutha aphansi: i-yogurt, ubisi olunamafutha amancane. | Iziphuzo nokudla okunoshukela: Iziphuzo ezimnandi, i-toffee, ushokoledi. |
| Imifino nezithelo ezintsha: Faka okuningi ekudleni kwakho kwansuku zonke. | Ukudla okunamafutha agcwele: Ukusetshenziswa ngokweqile kwamafutha kakhukhunathi, amafutha esundu, ibhotela, noshizi. |
| Ukudla okuqukethe ama-sterol ezitshalo: Ezinye izinhlobo ze-margarine ziqukethe lokhu. | Amafutha ezilwane: amafutha engulube, izingxenye ezinamafutha zenyama yenkomo. |
Ukulandela lokhu kudla okunempilo ngezinye izikhathi kungaba nempumelelo njengemithi elawula i-cholesterol. Lokhu kudla kungasiza ekwehliseni amazinga akho e-LDL (Low-Density Lipoprotein) noma amazinga e-cholesterol 'amabi' .
Inganekwane 5: Izingane ezincane azikhulisi i-cholesterol, akunjalo?
Lokhu futhi kuyiphutha eliyingozi kakhulu kubantu abaningi. Iqiniso liwukuthi, i-cholesterol ingaqala ukwakheka emithanjeni yegazi isencane.
Ngakho-ke, i-American Heart Association itusa:
- Uma othile emndenini eke waba nesifo senhliziyo esemncane noma kunomlando womndeni we-cholesterol ephezulu , kungcono ukuthi izingane kuleyo mindeni zihlolwe i-cholesterol zisencane njengeminyaka emibili ubudala.
- Ngaphezu kwalokho, izingane ezikhuluphele ngokweqile noma ezikhuluphele ngokweqile kufanele zihlolwe i-cholesterol.
Kubalulekile ukugxilisa imikhuba emihle ezinganeni kusukela zisencane. Khuthaza izingane ukuba zidlale futhi zivocavoce ngenkuthalo imizuzu engama-30-60 ngosuku, okungenani izinsuku ezine ngesonto. Zinike okungenani izabelo ezi-5 zezithelo nemifino ngosuku.
Ngisho noma ungenawo umlando womndeni wesifo senhliziyo, kubalulekile ukuthi wonke umuntu ahlolwe amazinga e-cholesterol yakhe okungenani njalo eminyakeni emi-5 ngemva kweminyaka engama-20. Ungafunda kabanzi ngalokhu kudokotela womndeni wakho.
Umlayezo Wokuya Nawe Ekhaya
- Imikhuba engemihle (imikhuba yokudla engafanele, ukuntuleka kokuzilolonga) okubangelwa ukucindezeleka kungandisa amazinga akho e-cholesterol.
- Ukuthi nje ukudla kubhalwe ukuthi “I-Low-Cholesterol” akusho ukuthi kufanele ukudle ngokulinganisela. Qaphela inani olidlayo.
- Ngisho noma udla ukudla okunempilo, ukuvivinya umzimba nsuku zonke kubalulekile empilweni yenhliziyo.
- Faka ukudla okufana ne-oats, inhlanzi enamafutha, amantongomane, imifino, nezithelo ekudleni kwakho. Gwema ukudla okucutshungulwe futhi okuthosiwe.
- Ngisho nezingane ezincane zingaba ne-cholesterol ephezulu. Kubalulekile ukufuna iseluleko sezokwelapha, ikakhulukazi uma kunomlando womndeni wesifo senhliziyo noma uma ingane ikhuluphele ngokweqile.
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