Umxholo wenqaku
Kukho iingongoma ezibalulekileyo ekufuneka ziqwalaselwe ubomi obusempilweni. Ukugcina amanqanaba e-cholesterol ephantsi kolawulo kwakhona yinxalenye yokuphila okunempilo. Nangona uhlolisiso lwakutshanje luye lwafumanisa ukuba imiphumo yokutya kwi<em>cholesterol mincinane, ukutya okune<em>cholesterol eninzi kufanele kusetyenziswe ngobulumko.
Ngaba Ukutya Kuyayenyusa ICholesterol?
I-Cholesterol yi-waxy efumaneka emzimbeni wethu nakwiimveliso zezilwanyana ezifana nenyama, amaqanda kunye nobisi. iihomoni zakho, Ivithamin DIdlala indima ebalulekileyo ekuveliseni i-bile eyimfuneko yokugaya ukutya kunye namafutha. I-cholesterol iyimfuneko kwiseli nganye esemzimbeni wethu. Inika amandla kunye nokuguquguquka kwiinwebu zeseli. Isibindi sivelisa yonke i-cholesterol efunwa ngumzimba wethu ukuze isebenze, kodwa ikholesterol iyenzeka nangokusetyenziswa kwemveliso yezilwanyana.
Xa usebenzisa i<em>cholesterol ngokutya, umzimba ubuyisela ngokwendalo ngokunciphisa inani le<em>cholesterol oyenzayo. Ngokwahlukileyo koko, xa i<em>cholesterol ekutyeni iphantsi, umzimba uyakwandisa ukuveliswa kwe<em>cholesterol yaye usoloko ugcina imilinganiselo eyaneleyo yalo nto ibalulekileyo. Kuphela yi-25% ye-cholesterol kwinkqubo evela kwimithombo yokutya. Intsalela iveliswa sisibindi. Uphononongo lubonise ukuba i-cholesterol yokutya ayichaphazeli kakhulu amanqanaba e-cholesterol emzimbeni.
Nangona kunjalo, kukho ingongoma ebalulekileyo ekufuneka uyazi apha. Kukho iintlobo ezimbini ze-cholesterol emizimbeni yethu: i-cholesterol enhle (i-HDL) kunye ne-cholesterol embi (i-LDL). Ngoxa i<em>cholesterol ephezulu iluncedo, i<em>cholesterol embi eninzi iyingozi. I-cholesterol embi iqokelelwe ngamafutha akhokelela kwizifo zentliziyo kwaye abangele imiqobo. Ngoko ke, umgangatho we-cholesterol ye-LDL kufuneka ugcinwe phantsi kolawulo.
Nangona impembelelo yokutya kwi-cholesterol incinci, kukho ukutya okunokuthi, ngenxa yokuba kuyingozi, kunokubangela ngokungangqalanga ukwanda kwinqanaba le-cholesterol embi.
Ngokomzekelo, inyama ebomvu, ukutya okugayiweyo, kunye neemveliso zobisi ezinamafutha apheleleyo zinokunyusa iLDL cholesterol. Ukutya okukhawulezayo kunye nokusetyenziswa kwetyuwa ngokugqithiseleyo kunokunyusa amanqanaba e-cholesterol. Ngoku makhe sijonge ukutya okwandisa i<em>cholesterol embi.
Ukutya okuphezulu kwiCholesterol
1.Inyama eBomvu
Inyama ebomvu, enamafutha amaninzi, inokunyusa amanqanaba e-cholesterol. Kubalulekile ukunciphisa ukusetyenziswa kwayo.
2.Iqanda Leqanda
Umpakathi weqandaNgenxa ye-cholesterol ephezulu kuyo, ukusetyenziswa kwayo kufuneka kuncitshiswe okanye kusetyenziswe ezinye iindlela.
3.Giblets
offalUkutya okutyebileyo kwi-cholesterol. Ngoko ke, kufuneka isetyenziswe ngezixa ezilinganiselweyo.
4.Ibhotolo
Ibhotolo yimveliso equkethe amanqatha amaninzi kwaye idibene namanqanaba aphezulu e-cholesterol. Kulumkele ukusebenzisa ezinye iindlela zeoyile ezisempilweni.
5. Oonokrwece
I-shrimpIintlanzi ezinjengeembaza, iimbaza kunye neembaza zinecholesterol. Kubalulekile ukugcina ukusebenzisa kwakho kulinganiselwe.
6.Isibindi
Isibindi yenye yeenyama ezine-cholesterol ephezulu. Gcina ukusetyenziswa kwakho phantsi kolawulo ngokugcina amanqanaba e-cholesterol engqondweni.
7.Imayonesi
Ngenxa yobuninzi bamafutha, i-mayonnaise ityebile kwi-cholesterol. Kuyimfuneko ukusebenzisa amanani amancinci.
8.Isikhumba saseTurkey okanye isikhumba senkukhu
I-Turkey kunye nesikhumba senkukhu zinamafutha amaninzi. Kubalulekile ukukhetha i-turkey engenasikhumba okanye inkukhu ukulungelelanisa amanqanaba akho e-cholesterol.
9.Amafutha ezilwanyana
Amafutha ezilwanyana afana namafutha enyama yenkomo kunye namafutha egusha kufuneka asetyenziswe ngononophelo njengoko anomthamo we-cholesterol ephezulu.
10.Amandongomane
Amantongomane anje nge walnuts, iialmonds kunye neehazelnuts ziphezulu kumafutha agcweleyo kwaye zinokuqulatha cholesterol.
11.Imveliso yobisi yeCream epheleleyo
Ubisi olunamafutha agcweleyo, iyogathi kunye neetshizi zizityebi ngamafutha ahluthayo kunye nomxholo we-cholesterol. Khetha ezinye iindlela ezinamafutha aphantsi okanye ezingenamafutha.
12. Ukutya okungenamsoco
Ukutya okungenamsoco okufana neechips, ii-crackers, kunye neelekese kunokubangela ukuba amanqanaba e-cholesterol anyuke ngenxa yokuba aphezulu kwi-fat fat kunye ne-saturated fat.
13. IiFries
Ukutya okuthosiweyo kunokuba ne-trans fat, enokunyusa amanqanaba e-cholesterol. Ngoko ke, kuyimfuneko ukusebenzisa ukutya okuqhotsiweyo kangangoko kunokwenzeka.
14.Iziselo
Iziselo ezineswekile neziselo ezinxilisayo zinokuba nemiphumo emibi kwi<em>cholesterol, nokuba azinamafutha ahluthayo okanye iswekile. Ngoko ke, gcina ukusetyenziswa kwakho phantsi kolawulo.
15.Ukutya okukhawulezayo
IiHamburgers zisebenza kwiindawo zokutyela ezikhawulezayo, nuggetUkutya okunje ngefries zaseFransi kunamafutha amaninzi kwaye anxulunyaniswa ne-cholesterol ephezulu.
Iindlela zeNdalo zokuthoba iKholesterol
Iindlela zendalo onokuzisebenzisa ukwehlisa i-cholesterol zezi:
1. Ukutya okunempilo: Yenza ukutya okunokulinganisela kunye okunempilo ngokutya ukutya okune-cholesterol ephantsi. Esikhundleni senyama ebomvu, khetha inyama enamafutha aphantsi njengenkukhu, intlanzi kunye ne-turkey. Yidla iinkozo ezingahlanjululwanga, i-legumes, imifuno, iziqhamo kunye namafutha anempilo (njengeoli yeoli, i-avocado, i-hazelnuts, i-walnuts).
2. Yitya ukutya okunefayibha: OatYongeza ukutya okutyebileyo kwefiber okufana nerayisi, irayisi emdaka kunye nengqolowa ekutyeni kwakho. Ifayibha ikhusela impilo yentliziyo ngokwehlisa amanqanaba echolesterol embi.
3. Thatha i-omega-3 fatty acids: I-Omega-3 fatty acids iluncedo kwimpilo yentliziyo kwaye inceda ukuthoba amanqanaba e-cholesterol. Ifumaneka kukutya okunje ngeentlanzi (iintlanzi ezinamafutha afana nesalmon, mackerel, sardines), iwalnuts, imbewu ye-chia kunye nembewu yeflakisi.
4. Nciphisa ukutya okunamafutha kunye nokutya okugayiweyo: Nciphisa okanye ukuphelise ngokupheleleyo ukutya okuqhotsiweyo, ukutya okungenamsoco, ukutya okucutshungulweyo kunye nokutya okunamafutha asuka kukutya kwakho.
5. Zilolonge rhoqo: Ngokwenza ubuncinane imizuzu eyi-150 yokuzivocavoca okuphakathi kwe-aerobic ngeveki, unokunyusa izinga lakho le-cholesterol ye-HDL (elungileyo) kwaye wehlise i-LDL (embi) inqanaba le-cholesterol.
6. Musa ukutshaya: Ukutshaya kunyusa izinga le-cholesterol kwaye kwandisa ingozi yesifo senhliziyo. Ukuba uyatshaya, fumana inkxaso ukuze uyeke.
7. Gwema okanye unciphise utywala: Ukusetyenziswa kotywala ngokugqithiseleyo kunokubangela amanqanaba aphezulu e-triglyceride kunye namanqanaba aphezulu e-cholesterol. Ngokufanelekileyo, amadoda akufuneki asele ngaphezulu kweeyunithi ezi-2 zesiselo esinxilisayo ngosuku kwaye abasetyhini kufuneka bangatyi ngaphezulu kweyunithi enye yesiselo esinxilisayo ngemini.
Ngenxa yoko;
Yazi ukuba zininzi izinto ezichaphazela amanqanaba e-cholesterol. Ngokuphonononga indlela otya ngayo, sinokukuphepha ukutya okune-cholesterol ephezulu kwaye samkele indlela yokuphila esempilweni.
Amanqaku ekufanele uwafunde
