Uyithoba njani iCholesterol embi ngokutya kweKholesterol?

ukutya cholesterolsesinye sezicwangciso ezimbalwa zokutya ezibekwe njengenye yezona zinto zilungileyo zokutya ziingcali zempilo kwihlabathi jikelele.

Yenzelwe ukunceda ukuphucula impilo yentliziyo kunye nokunciphisa amanqanaba e-cholesterol ngokuyidibanisa nokutya okunempilo, utshintsho lwendlela yokuphila, kunye nezinye izicwangciso zokulawula ubunzima.

Isenokusebenza ekwehliseni iswekile yegazi, ukulawula amanqanaba oxinzelelo lwegazi, kunye nokunyanga ezinye iimeko.

Kwinqaku, "ukutya kwe-cholesterol, "U"Ifanele ibe njani i-cholesterol yokutya?", "U"Indlela yokwenza ukutya kwe-cholesterol", ""Iinzuzo kunye nobungozi bokutya kwe-cholesterol" iya kuchazwa.

Ziziphi iiNgozi zeKholesterol ephezulu?

ICholesterol yinto eyenzeka ngokwemvelo eveliswa sisibindi kwaye ifunwa ngumzimba ekusebenzeni ngokufanelekileyo kweeseli, imithambo-luvo, kunye namahomoni.

Nangona imizimba yethu ifuna i<em>cholesterol, i<em>cholesterol egqithiseleyo inokwakheka ize yenze iplaque yamafutha kwiindonga zemithambo, inciphise ukuhamba kwegazi kwiindawo ezibalulekileyo zomzimba. Ukuba i-plaque iyaqhubeka nokukhula ixesha elide, inokunyusa kakhulu umngcipheko wokuhlaselwa yintliziyo okanye ukubetha.

Ngelixa i-cholesterol ngokuqhelekileyo igcinwa ngokulinganayo, ukutya okungenampilo ephezulu kwioli ye-hydrogenated kunye ne-carbohydrates ecocekileyo inokuphazamisa le bhalansi ethambileyo, ebangela ukuba amanqanaba e-cholesterol anyuke.

Oku kungalingani kubonakaliswa yi-LDL ephezulu (i-cholesterol embi) kunye ne-HDL ephantsi (i-cholesterol enhle), eyandisa ingozi yokuhlaselwa yintliziyo okanye i-stroke. Ezinye izizathu ziquka ukungasebenzi komzimba, isifo seswekile, uxinzelelo kunye ne-hypothyroidism.

Kodwa ayifani yonke i<em>cholesterol. I-cholesterol ye-LDL, eyaziwa nangokuthi "i-cholesterol embi," yindlela enokuthi iqokelele kwiindonga ze-artery kwaye yandise ingozi yesifo senhliziyo.

I-cholesterol ye-HDL, kwelinye icala, idla ngokubizwa ngokuba "yi-cholesterol enhle" kuba idlula egazini kwaye isusa i-cholesterol eyingozi kwi-artery ukunceda ukuphucula impilo yentliziyo.

Yintoni iCholesterol Diet?

ukutya cholesterol okanye TLC ukutya okanye Indlela yokuphila yoNyango Itshintsha ukutyaEsi sicwangciso sokutya, eyaziwa ngamagama ahlukeneyo afana nala; Sisicwangciso sokutya esinempilo esenzelwe ukuphucula impilo yentliziyo kunye ne-cholesterol ephantsi.

Yaphuhliswa ngamaZiko ezeMpilo eSizwe ukunciphisa umngcipheko wesifo senhliziyo kunye nesifo.

cholesterol ukutya ukutyaInjongo kukunciphisa amanqanaba egazi ewonke kunye "nembi" ye-cholesterol ye-LDL ukugcina imithambo icacile kwaye iphucule impilo yentliziyo.

Ithathela ingqalelo amacandelo okutya, umthambo kunye nokulawula ubunzima ukunceda ukukhusela kwisifo sentliziyo.

Ngokungafaniyo nezinye iinkqubo zokutya, cholesterol ukutya ukutyaKujongwe ukuba kulandelwe ixesha elide kwaye kufuneka kuthathelwe ingqalelo inguqu yendlela yokuphila kunokutya.

Ukongeza ekunciphiseni amanqanaba e-cholesterol, ukutya cholesterol Ibonelela ngeenzuzo ezahlukeneyo zempilo ezinjengokuxhasa ukusebenza komzimba kunye nokunciphisa uxinzelelo lwe-oxidative.

Kufuneka Kube Njani Ukutya kweCholesterol?

Esi sicwangciso sokutya siquka umxube wokutya kunye nokutshintsha kwendlela yokuphila enceda ukuphucula impilo yentliziyo.

Ngokukodwa, ijolise ekutshintsheni iintlobo zamafutha ozidlayo kunye nokwandisa ukutya kwakho kwiikhompawundi zokukhuthaza impilo ezifana ne-fiber e-soluble kunye ne-sterols yezityalo, ezinokunceda ukunciphisa amanqanaba e-cholesterol.

Ikwadibanisa utshintsho lokutya kunye nokwandisa umsebenzi womzimba ukunceda ukulawula ubunzima kunye nokomeleza izihlunu zentliziyo.

Iingcebiso zokunciphisa i-cholesterol ngokutya kwaye imigaqo ephambili yokulandela oku kutya yile:

-Yitya iikhalori ezaneleyo ukuze unciphise umzimba ngendlela enempilo.

- I-25-35% yeekhalori zakho zemihla ngemihla kufuneka zivele kumafutha.

-Ngaphantsi kwe-7% yeekhalori zakho zemihla ngemihla kufuneka ziphume kumafutha ahluthayo.

- Ukutya kwe-cholesterol yokutya kufuneka kukhawulelwe ngaphantsi kwe-200 mg ngosuku.

- Ukusetyenziswa kwansuku zonke kwe-10-25 grams yefiber e-soluble kufuneka kujoliswe kuyo.

- Yidla ubuncinane i-2 grams yezityalo ze-sterols okanye i-stanols yonke imihla.

-Yenza ubuncinci imizuzu engama-30 yokuzivocavoca umzimba ngokulinganayo yonke imihla.

ukutya cholesterolUkwandisa ukutya okunempilo okutyayo, kufuneka ukwandise ukusetyenziswa kwakho kweziqhamo, imifuno, ukutya okuziinkozo, iimbotyi, amantongomane kunye nembewu.

HambaUbuncinci imizuzu engama-30 yokuzivocavoca umzimba ngosuku ikwacetyiswa, kubandakanya imisebenzi efana nokubaleka, ukukhwela ibhayisekile okanye ukuqubha.

Okwangoku, kufuneka unciphise ukutya okunamafutha aphezulu kunye ne-cholesterol, inyama, iimveliso zobisi, izikhupha zeqanda kunye nokutya okucutshungulwayo. oku kwakhona ukutya kwe-cholesterolInceda ukwandisa ukusebenza okulindelweyo.

Ziziphi iingenelo zokutya okwehlisa i-cholesterol?

Iinzuzo zempilo yentliziyo

Ukutya okunciphisa i-cholesterolYenzelwe ukunciphisa amanqanaba e-cholesterol kunye nokunciphisa umngcipheko wesifo senhliziyo.

Kuphononongo lweentsuku ezingama-36 kubantu abangama-32 abane-cholesterol ephezulu, ukutya cholesterol Yakwazi ukunciphisa amanqanaba e-cholesterol "embi" ye-LDL ngomyinge we-11%.

Olunye uphononongo lwafumanisa ukuba ukulandela ukutya kwiiveki ezintandathu kukhokelele ekwehleni okukhulu kwe-cholesterol epheleleyo kunye namanqanaba e-triglyceride, ngakumbi emadodeni.

ukutya cholesterol icebisa ukuba kusetyenziswe i-sterols zezityalo kunye ne-stanols. Ezi zixhobo zendalo ezifumaneka kukutya okufana neziqhamo, imifuno, ukutya okuziinkozo, i-legumes, amantongomane kunye nembewu eyaziwayo ekunciphiseni amanqanaba egazi ewonke kunye "nembi" ye-LDL cholesterol.

Ukuzivocavoca kunye nokunciphisa i-fat saturated intake kwakhona kunceda ukugcina amanqanaba e-cholesterol ye-LDL phantsi kolawulo.

Ukongeza ekuncedeni ukunciphisa i-cholesterol, oku kutya kunika ezinye izibonelelo zempilo, kuquka:

Ukuphucula ukusebenza komzimba

Kuphononongo oluncinci kubantu abali-18, ukutya cholesterolUkulandela unyango, umsebenzi wokuzivikela omzimba waphawulwa ukuba uphucule abantu abadala abadala abane-cholesterol ephezulu.

Yehla emzimbeni

umthambo rhoqo Ukugcina i-calorie intake phantsi kolawulo kunye nokunyusa i-fiber e-soluble intake zizicwangciso ezisebenzayo zokunciphisa umzimba.

ukulinganisa iswekile yegazi

ukutya cholesterolIjonge ukunyusa ukutya kwakho kwefiber enyibilikayo, ethi icothise ukufunxwa kweswekile egazini ukunceda ukulawula amanqanaba eswekile yegazi.

Ukunciphisa uxinzelelo lwe-oxidative

Kuphononongo olwenziwa kubantu abadala be-31 abanesifo sikashukela, kwachazwa ukuba oku kutya, apho i-legumes idliwe ngamanani aphezulu, iyancipha uxinzelelo lwe-oxidative, oluthintela ukuphuhliswa kwezifo ezingapheliyo.

uxinzelelo lwegazi oluphantsi

Uphononongo lubonisa ukuba ukonyuka kokuthatha ifayibha enyibilikayo kwehlisa zombini uxinzelelo lwegazi lwe-systolic kunye ne-diastolic.

Ubuncinci bokutya kweCholesterol

ukutya cholesterol Ngelixa isisixhobo esiluncedo sokunceda ukuphucula impilo yentliziyo, inokuza nezinto ezinokuthi zibe phantsi.

Kunokuba nzima ukuphumeza, kwaye izikhokelo ezingqongqo kwi-cholesterol yokutya, i-fat saturated, kunye ne-fiber e-soluble inokwenza kube nzima ukulandela ukutya.

Yintoni ekufuneka uyitye kwi-Cholesterol Diet?

Esi sicwangciso sokutya kufuneka siquke isixa esihle seziqhamo, imifuno, iinkozo ezipheleleyo, iimbotyi, amandongomane kunye nembewu.

Ukutya okunciphisa i-cholesterol Kufuneka kwakhona ibenemilinganiselo ephakathi yeprotheyini ebhityileyo, efana nentlanzi, inkukhu kunye nenyama enamafutha aphantsi.

ukutya cholesterolOkunye ukutya okufuneka kutyiwe ngolu hlobo lulandelayo:

Iziqhamo

Iapile, ibhanana, imelon, iorenji, ipere, ipesika, njl.

Imifuno

I-Brokholi, i-cauliflower, i-celery, ikhukhamba, isipinatshi, i-kale, njl.

Amazimba

Ibhali, irayisi emdaka, i-couscous, i-oats, iquinoa, njl.

Iimbotyi

Iimbotyi, ii-ertyisi, iilentile, ii-ertyisi.

Amantongomane

Iialmonds, i-cashews, i-chestnuts, i-macadamia nuts, i-walnuts, njl.

imbewu

Imbewu yeChia, imbewu yeflakisi, imbewu ye-hemp, njl.

Inyama ebomvu

Inyama yenkomo, imvana njl.

Inkukhu

I-turkey engenasikhumba, inkukhu, njl.

intlanzi kunye nokutya kwaselwandle

I-salmon, i-cod njl.

Izinto ongazityi kwi-Cholesterol Diet

Izidlo ze-cholesterolAbantu akufanele batye ukutya okunamafutha amaninzi kunye ne-cholesterol, njengenyama, iimveliso zenyama egayiweyo, izikhupha zamaqanda kunye neemveliso zobisi.

Ukutya okucutshungulweyo kunye nokuqhotsiweyo kufuneka kugwenywe ukugcina ukutya okunamafutha kunye nokusetyenziswa kwekhalori ngaphakathi koluhlu olucetyiswayo.

inyama egayiweyo

I-Sucuk, i-sausage njl.

izikhumba zeenkukhu

Turkey, inkukhu njl.

Iimveliso zobisi ezityebileyo ngokupheleleyo

Ubisi, iyogathi, itshizi, ibhotolo, njl.

ukutya okulungisiweyo

Izinto ezibhakiweyo, iicookies, ii-crackers, iitshiphusi zetapile, njl.

ukutya okuqhotsiweyo

Iifries, iimuffins, njl.

Umpakathi weqanda

Ngenxa yoko;

ukutya cholesterol, Ijolise ekunciphiseni amanqanaba e-cholesterol kunye nokubonelela ngeenguqu zokuphila ezifana nokuzilolonga kunye nesondlo kwixesha elide kwimpilo yentliziyo.

Ucebisa ukutya iziqhamo, imifuno, ukutya okuziinkozo, iimbotyi, amandongomane kunye nembewu ngelixa unciphisa ukutya okunamafutha aphezulu kunye ne-cholesterol ephezulu.

Xa isetyenziswa njengendlela yokuphila esisigxina iyatshintsha kwixesha elide ukutya cholesterol inamandla okwenza impembelelo enamandla.