Ungayehlisa Kanjani I-Cholesterol Embi Ngokudla Kwe-cholesterol?

ukudla kwe-cholesterolingenye yezinhlelo zokudla ezimbalwa ezibalwa njengenye yezindlela zokudla ezihamba phambili ngochwepheshe bezempilo emhlabeni jikelele.

Yenzelwe ukusiza ukuthuthukisa impilo yenhliziyo kanye namazinga e-cholesterol ephansi, ukuhlanganisa ukudla okunempilo nokushintsha indlela yokuphila kanye namasu athile okulawula isisindo.

Kungase futhi kuphumelele ekwehliseni ushukela wegazi, ukulawula amazinga omfutho wegazi, nokwelapha ezinye izimo.

Esihlokweni esithi, "ukudla kwe-cholesterol ", "Ukudla kwe-cholesterol kufanele kube kanjani?, "indlela yokwenza ukudla kwe-cholesterol "izinzuzo kanye nokulimala kokudla kwe-cholesterol izochazwa.

Yiziphi Izingozi Ze-Cholesterol Ephezulu?

I-cholesterol yinto engokwemvelo ekhiqizwa isibindi futhi edingwa umzimba ukuze kusebenze kahle amangqamuzana, izinzwa namahomoni.

Nakuba imizimba yethu idinga i-cholesterol, i-cholesterol eyeqile inganqwabelana futhi yakhe uqweqwe lwamafutha ezindongeni zemithambo yegazi, inciphise ukugeleza kwegazi ezingxenyeni ezibalulekile zomzimba. Uma i-plaque iqhubeka nokwakheka ngokuhamba kwesikhathi, ingandisa kakhulu ingozi yokuhlaselwa yinhliziyo noma unhlangothi.

Nakuba i-cholesterol ivame ukugcinwa ibhalansile, ukudla okungenampilo okunamafutha amaningi e-hydrogenated kanye nama-carbohydrate acolisisiwe kungaphazamisa le bhalansi entekenteke, kubangele amazinga e-cholesterol anyuke.

Lokhu kungalingani kubonakala nge-LDL ephezulu (i-cholesterol embi) ne-HDL ephansi (i-cholesterol enhle), okwandisa ingozi yokuhlaselwa yinhliziyo noma unhlangothi. Ezinye izimbangela zihlanganisa ukungasebenzi komzimba, isifo sikashukela, ukucindezeleka, kanye ne-hypothyroidism.

Kodwa akuyona yonke i-cholesterol efanayo. I-cholesterol ye-LDL, eyaziwa nangokuthi "i-cholesterol embi," iyindlela engakheka ezindongeni ze-artery futhi yandise ingozi yesifo senhliziyo.

I-cholesterol ye-HDL, ngakolunye uhlangothi, ivame ukubizwa ngokuthi "i-cholesterol enhle" ngoba ihamba ngegazi futhi ikhipha i-cholesterol eyingozi emithanjeni ukusiza ukuthuthukisa impilo yenhliziyo.

Kuyini Ukudla Kwe-Cholesterol?

ukudla kwe-cholesterol noma Ukudla kwe-TLC noma Indlela Yokuphila Yokwelapha Ishintsha UkudlaLolu hlelo lokudla, olwaziwa ngamagama ahlukene njengokuthi; Kuwuhlelo lokudla okunempilo olwenzelwe ukuthuthukisa impilo yenhliziyo nokwehlisa i-cholesterol.

Yasungulwa yiNational Institutes of Health ukunciphisa ingozi yesifo senhliziyo nesifo sohlangothi.

ukudla okunomsoco we-cholesterolUmgomo uwukunciphisa amazinga egazi we-cholesterol ephelele futhi "embi" ye-LDL ukugcina imithambo yegazi icacile futhi kuthuthukise impilo yenhliziyo.

Ibheka izingxenye zokudla, ukuvivinya umzimba, nokulawula isisindo ukusiza ukuvikela isifo senhliziyo.

Ngokungafani nezinye izinhlelo zokudla, ukudla okunomsoco we-cholesterolKuhloswe ukuthi kulandelwe isikhathi eside futhi kufanele kubhekwe njengokushintsha indlela yokuphila esikhundleni sokudla.

Ngaphezu kokunciphisa i-cholesterol, ukudla kwe-cholesterol Inikeza izinzuzo ezihlukahlukene zezempilo ezifana nokusekela umsebenzi wokuzivikela komzimba, ukunciphisa ukucindezeleka okwenziwe nge-oxidative.

Kufanele Kube Kanjani Ukudla Kwe-Cholesterol?

Lolu hlelo lokudla luhlanganisa inhlanganisela yokudla kanye nezinguquko zendlela yokuphila ezisiza ukukhuthaza impilo yenhliziyo.

Ikakhulukazi, ihlose ukushintsha izinhlobo zamafutha owadlayo futhi ukhuphule ukudla kwakho kwezithako ezikhuthaza impilo njengefayibha encibilikayo nama-sterol ezitshalo, angasiza ukwehlisa amazinga e-cholesterol.

Iphinde ihambisane nezinguquko zokudla kanye nokukhula kokuzivocavoca umzimba ukusiza ukulawula isisindo nokuqinisa imisipha yenhliziyo.

Amathiphu okwehlisa i-cholesterol ngokudla futhi imithetho eyinhloko yokulandela lokhu kudla yile:

- Thola ama-calories anele ukuze ulahlekelwe isisindo ngendlela enempilo.

- 25-35% wekhalori yakho yansuku zonke kufanele ibe emafutheni.

- Ngaphansi kuka-7% wekhalori yakho yansuku zonke kufanele ivele emafutheni agcwele.

Ukudla kwe-cholesterol kufanele kube ngaphansi kwama-200 mg ngosuku.

- Ukusetshenziswa kwansuku zonke kwe-10-25 amagremu we-fiber encibilikayo kufanele kuqondiswe.

Sebenzisa okungenani amagremu ama-2 wezitshalo noma ama-stanols nsuku zonke.

- Thola okungenani imizuzu engama-30 yokuzivocavoca umzimba olinganiselayo nsuku zonke.

ukudla kwe-cholesterolUkwandisa ukudla okunempilo okudlayo ekudleni kwakho, kufanele ukwandise ukusetshenziswa kwakho kwezithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, amantongomane kanye nembewu.

HambaKunconywa imizuzu engu-30 yokuzivivinya umzimba ngosuku, okuhlanganisa imisebenzi efana nokugijima, ukugibela ibhayisikili noma ukubhukuda.

Okwamanje, kufanele unciphise ukudla okunamafutha amaningi kanye ne-cholesterol, inyama, imikhiqizo yobisi, izikhupha zamaqanda, nokudla okugayiwe. Lokhu futhi ukudla kwe-cholesterolKuyasiza ukukhulisa ukusebenza kahle okulindelekile kusuka

Yiziphi Izinzuzo Zokudla Okwehlisa I-Cholesterol?

Izinzuzo zempilo yenhliziyo

Ukudla okwehlisa i-cholesterolYenzelwe ukwehlisa amazinga e-cholesterol nokunciphisa ingozi yesifo senhliziyo.

Ocwaningweni lwezinsuku ezingama-36 lwabantu abangama-32 abane-cholesterol ephezulu, ukudla kwe-cholesterol Ikwazile ukwehlisa amazinga e-cholesterol “embi” ye-LDL ngesilinganiso esingu-11%.

Olunye ucwaningo lwathola ukuthi ukulandela ukudla amasonto ayisithupha kwaholela ekwehleni okukhulu kwenani eliphelele le-cholesterol ne-triglyceride, ikakhulukazi emadodeni.

ukudla kwe-cholesterol incoma ukudla ama-sterol ezitshalo nama-stanols. Lezi yizinhlanganisela zemvelo ezitholakala ekudleni okufana nezithelo, imifino, okusanhlamvu okuphelele, okusanhlamvu, amantongomane, nembewu eyaziwa ngokuthi yehlisa amazinga egazi we-cholesterol ephelele futhi "embi" ye-LDL.

Ukuzivocavoca nokunciphisa ukudla kwamafutha agcwele futhi kusiza ukugcina amazinga e-cholesterol e-LDL elungile.

Ngaphezu kokusiza ukwehlisa i-cholesterol, lokhu kudla kunikeza nezinye izinzuzo zezempilo, kufaka phakathi:

Ukuthuthukisa umsebenzi wokuzivikela komzimba

Ocwaningweni oluncane lwabantu abangu-18, ukudla kwe-cholesterolKuye kwaphawulwa ukuthi ukuzivikela komzimba kuthuthukisa kubantu abadala asebekhulile abane-cholesterol ephezulu ngemva kokwelashwa.

Ukuncipha emsimbeni

ukuvivinya umzimba njalo Ukuzivocavoca umzimba, ukulawula ukuthathwa kwekhalori, nokwandisa i-fiber encibilikayo amasu asebenzayo okwehlisa isisindo.

ukulinganisa ushukela wegazi

ukudla kwe-cholesterolIhlose ukwandisa ukudla kwakho i-fiber encibilikayo, eyenza ukubambezela ukumuncwa kukashukela egazini ukusiza ukulawula amazinga kashukela egazini.

Ukunciphisa ukucindezeleka okwenziwe nge-oxidative

Ocwaningweni lwabantu abadala abangama-31 abanesifo sikashukela, kwashiwo ukuthi lokhu kudla okudliwa kakhulu okusanhlamvu kunciphise ukucindezeleka okwenziwe nge-oxidative, okwavimbela ukuthuthukiswa kwezifo ezingapheli.

ukwehlisa umfutho wegazi

Ucwaningo lubonisa ukuthi ukwanda kwe-fiber encibilikayo kwehlisa kokubili umfutho wegazi we-systolic ne-diastolic.

Izinhlangothi Ezingezinhle Zokudla Kwe-Cholesterol

ukudla kwe-cholesterol Nakuba kungaba ithuluzi eliwusizo lokusiza ukukhuthaza impilo yenhliziyo, kungase futhi kufike nokungahle kube nokwehla okungenzeka.

Kungaba nzima ukulandela, futhi imihlahlandlela eqinile ye-cholesterol yokudla, amafutha agcwele, kanye ne-fiber encibilikayo ingenza kube nzima ukulandela ukudla.

Yini Ongayidla Ngokudla Kwe-Cholesterol?

Lolu hlelo lokudla kufanele lufake amanani amahle ezithelo, imifino, okusanhlamvu, okusanhlamvu, amantongomane kanye nembewu.

Ukudla okwehlisa i-cholesterol kufanele futhi ibe nenani elilinganiselwe leprotheni engenamafutha, njengenhlanzi, izinkukhu, nenyama enamafutha amancane.

ukudla kwe-cholesterolOkunye ukudla okufanele kudliwe yilezi ezilandelayo:

Izithelo

I-apula, ubhanana, ikhabe, iwolintshi, ipheya, ipentshisi njll.

imifino

I-Broccoli, ukholifulawa, isilimo esidliwayo esinamagatsha anamanzi, ikhukhamba, isipinashi, iklabishi, njll.

Okusanhlamvu okuphelele

Ibhali, irayisi elinsundu, i-couscous, i-oats, i-quinoa njll.

ugaye

Ubhontshisi, uphizi, udali, uphizi.

Amantongomane

I-almond, i-cashew, i-chestnut, i-macadamia nut, i-walnut njll.

Imbewu

Imbewu ye-Chia, imbewu yefilakisi, imbewu ye-hemp, njll.

inyama ebomvu

Inyama yenkomo, iwundlu njll.

Izinkukhu

I-turkey engenasikhumba, inkukhu, njll.

izinhlanzi nezilwane zasolwandle

I-salmon, i-cod, njll.

Okungafanele Ukudle Ngokudla Kwe-cholesterol

Labo abadla ukudla kwe-cholesterolAkufanele badle ukudla okunamafutha amaningi kanye ne-cholesterol, njengenyama, imikhiqizo yenyama egayiwe, izikhupha zamaqanda nemikhiqizo yobisi.

Ukudla okugayiwe kanye nokuthosiwe kufanele futhi kugwenywe ukuze kugcinwe ukudla kwamafutha kanye nokusetshenziswa kwekhalori ngaphakathi kwebanga elinconywayo.

inyama egayiwe

Isoseji, isoseji, njll.

izikhumba zezinkukhu

I-Turkey, inkukhu njll.

Imikhiqizo yobisi enamafutha agcwele

Ubisi, iyogathi, ushizi, ibhotela njll.

ukudla okugayiwe

Izimpahla ezibhakiwe, amakhukhi, ama-crackers, ama-chips amazambane, njll.

ukudla okuthosiwe

Amazambane athosiwe, ama-donuts, njll.

Isikhuphasha seqanda

Ngenxa yalokho;

ukudla kwe-cholesterol, Ihlose ukwehlisa amazinga e-cholesterol futhi inikeze izinguquko zesikhathi eside zokuphila njengokuzivocavoca nokudla okunempilo yenhliziyo.

Utusa ukudla izithelo, imifino, okusanhlamvu, okusanhlamvu, amantongomane nembewu, kuyilapho enciphisa ukudla okunamafutha amaningi kanye ne-cholesterol ephezulu.

Lapho isetshenziswa njengendlela yokuphila unomphela ishintsha esikhathini eside ukudla kwe-cholesterol inamandla okuba nethonya elinamandla.