Okuqukethwe kwe-athikili
Kunamaphuzu athile abalulekile okufanele uwacabangele ukuze ube nempilo enempilo. Ukugcina amazinga e-cholesterol elawulwa nakho kuyingxenye yokuphila okunempilo. Nakuba ucwaningo lwamuva luye lwathola ukuthi umphumela wokudla ku-cholesterol mncane, ukudla okune-cholesterol ephezulu kufanele kusetshenziswe ngokuqapha.
Ingabe Ukudla Kwenyusa I-Cholesterol?
I-cholesterol iyingcina etholakala emzimbeni wethu kanye nemikhiqizo yezilwane njengenyama, amaqanda nobisi. amahomoni akho, Ivithamini DIdlala indima ebalulekile ekukhiqizeni i-bile edingekayo ukuze kugaywe ukudla namafutha. I-cholesterol ibalulekile kuwo wonke amangqamuzana emizimbeni yethu. Inikeza amandla nokuguquguquka kulwelwesi lwamaseli. Isibindi sikhiqiza yonke i-cholesterol edingwa umzimba wethu ukuze isebenze, kodwa i-cholesterol ibuye yenzeka ngokusetshenziswa kwemikhiqizo yezilwane.
Lapho udla i-cholesterol ngokudla, umzimba unxephezela ngokwemvelo ngokunciphisa inani le-cholesterol olenzayo. Ngokuphambene, lapho i-cholesterol ekudleni iphansi, umzimba ukhulisa ukukhiqizwa kwe-cholesterol futhi uhlale ugcina amazinga anele ale nto ebalulekile. Ama-25% kuphela e-cholesterol ohlelweni avela emithonjeni yokudla. Okunye kukhiqizwa yisibindi. Ucwaningo luye lwabonisa ukuthi i-cholesterol yokudla ayiwathinti kakhulu amazinga e-cholesterol emzimbeni.
Nokho, kunephuzu elibalulekile okufanele ulazi lapha. Kunezinhlobo ezimbili ze-cholesterol emizimbeni yethu: i-cholesterol enhle (i-HDL) ne-cholesterol embi (LDL). Nakuba i-cholesterol ephezulu inenzuzo, i-cholesterol embi kakhulu iyingozi. I-cholesterol embi ingamafutha anqwabelene aholela ezifweni zenhliziyo futhi abangele ukuvimba. Ngakho-ke, izinga le-cholesterol ye-LDL lidinga ukulawulwa.
Nakuba umthelela wokudla ku-cholesterol umncane, kukhona ukudla okuthi, ngenxa yokuthi kuyingozi, kungabangela ngokungaqondile ukwanda kwezinga le-cholesterol embi.
Ngokwesibonelo, inyama ebomvu, ukudla okugayiwe, kanye nemikhiqizo yobisi enamafutha agcwele amafutha agcwele kungandisa i-cholesterol ye-LDL. Ukudla okusheshayo nokusetshenziswa kukasawoti ngokweqile nakho kungakhuphula amazinga e-cholesterol. Manje ake sibheke ukudla okwandisa i-cholesterol embi.
Ukudla Okuphezulu Nge-Cholesterol
1.Inyama Ebomvu
Inyama ebomvu, enamafutha amaningi, ingakhuphula izinga le-cholesterol. Kubalulekile ukunciphisa ukusetshenziswa kwayo.
2.Iqanda Leqanda
Isikhuphasha seqandaNgenxa ye-cholesterol ephezulu kuyo, ukusetshenziswa kwayo kufanele kuncishiswe noma kusetshenziswe ezinye izindlela.
3.Giblets
offalUkudla okucebile nge-cholesterol. Ngakho-ke, kufanele idliwe ngamanani alinganiselwe.
4.Ibhotela
Ibhotela umkhiqizo oqukethe amafutha agcwele futhi uhlotshaniswa namazinga aphezulu e-cholesterol. Qaphela ukusebenzisa ezinye izindlela zikawoyela ezinempilo.
5. Igobolondo
ImfeneAmagobolondo afana nama-oyster, ama-oyster nezimbaza aqukethe i-cholesterol. Kubalulekile ukugcina ukusetshenziswa kwakho kulinganiselwe.
6.Isibindi
Isibindi singenye yenyama equkethe i-cholesterol ephezulu. Gcina ukusetshenziswa kwakho kungaphansi kokulawula ngokugcina amazinga e-cholesterol engqondweni.
7.Imayonnaise
Ngenxa yokuqukethwe kwamafutha amaningi, imayonnaise inothile nge-cholesterol. Kuyadingeka ukudla amanani amancane.
8.Isikhumba saseTurkey noma isikhumba senkukhu
I-Turkey nesikhumba senkukhu kunamafutha agcwele. Kubalulekile ukukhetha i-turkey engenasikhumba noma inkukhu ukuze ulinganise amazinga akho e-cholesterol.
9.Amafutha Ezilwane
Amafutha ezilwane njengamafutha enyama yenkomo namafutha ezimvu kufanele adliwe ngokuqapha njengoba anokuqukethwe okuphezulu kwe-cholesterol.
10.Amantongomane
Amantongomane afana nama-walnuts, ama-alimondi nama-hazelnuts anamafutha agcwele futhi angase abe ne-cholesterol.
11.Full Cream Dairy Products
Ubisi olunamafutha agcwele, iyogathi kanye noshizi kucebile ngamafutha agcwele kanye nokuqukethwe kwe-cholesterol. Khetha ezinye izindlela ezinamafutha amancane noma ezingenawo amafutha.
12. Ukudla Okungenamsoco
Ukudla okungenamsoco okunjengama-chips, ama-crackers, namaswidi kungabangela amazinga e-cholesterol anyuke ngenxa yokuthi anamafutha amaningi kanye namafutha agcwele.
13.Amathosi
Ukudla okuthosiwe kungase kuqukathe amafutha e-trans, angakhuphula amazinga e-cholesterol. Ngakho-ke, kuyadingeka ukudla ukudla okuthosiwe kulinganiselwe ngangokunokwenzeka.
14.Iziphuzo
Iziphuzo ezinoshukela neziphuzo ezidakayo zingaba nemiphumela emibi ku-cholesterol, ngisho noma zingenawo amafutha agcwele noma ushukela. Ngakho-ke, gcina ukusebenzisa kwakho ngaphansi kolawulo.
15.Ukudla okusheshayo
Ama-hamburger asetshenziswa ezindaweni zokudlela ezisheshayo, ingxoxoUkudla okufana namafrimu aseFrance kuqukethe amafutha amaningi agcwele futhi ahlotshaniswa ne-cholesterol ephezulu.
Izindlela Zemvelo Zokwehlisa I-Cholesterol
Izindlela zemvelo ongazisebenzisa ukwehlisa i-cholesterol yilezi:
1. Ukudla okunempilo: Dala ukudla okulinganiselayo nokunempilo ngokudla ukudla okune-cholesterol ephansi. Esikhundleni senyama ebomvu, khetha inyama enamafutha amancane njengenkukhu, inhlanzi kanye ne-turkey. Yidla okusanhlamvu okungalungisiwe, okusanhlamvu, imifino, izithelo namafutha anempilo (njengamafutha omnqumo, ukwatapheya, ama-hazelnuts, ama-walnuts).
2. Yidla ukudla okune-fibrous: OatFaka ukudla okunothe nge-fiber njengerayisi, irayisi elinsundu kanye nokolweni ekudleni kwakho. I-fibre ivikela impilo yenhliziyo ngokwehlisa amazinga e-cholesterol embi.
3. Thatha i-omega-3 fatty acids: I-Omega-3 fatty acids inenzuzo empilweni yenhliziyo futhi isiza ukwehlisa amazinga e-cholesterol. Itholakala ekudleni okufana nenhlanzi (inhlanzi enamafutha njengesaumoni, i-mackerel, isadini), ama-walnuts, imbewu ye-chia kanye nembewu yefilakisi.
4. Nciphisa ukudla okunamafutha nokudla okugayiwe: Nciphisa noma uqede ngokuphelele ukudla okuthosiwe, ukudla okungenamsoco, inyama egayiwe kanye nokudla okunamafutha asuka ekudleni kwakho.
5. Zivocavoce njalo: Ngokwenza okungenani imizuzu engu-150 yokuzivocavoca kwe-aerobic okunamandla okumaphakathi ngesonto, ungakhuphula izinga lakho le-cholesterol (enhle) le-cholesterol futhi wehlise izinga lakho le-cholesterol (embi) ye-LDL.
6. Ungabhemi: Ukubhema kukhulisa amazinga e-cholesterol futhi kwandisa ingozi yesifo senhliziyo. Uma ubhema, thola ukwesekwa ukuze uyeke.
7. Gwema noma unciphise utshwala: Ukuphuza ngokweqile kungabangela amazinga aphezulu e-triglyceride kanye namazinga aphezulu e-cholesterol. Okufanelekile, amadoda akufanele aphuze amayunithi angaphezu kwama-2 ophuzo oludakayo ngosuku futhi abesifazane akufanele baphuze iyunithi eli-1 lophuzo oludakayo ngosuku.
Ngenxa yalokho;
Yazi ukuthi kunezici eziningi ezithinta amazinga e-cholesterol. Ngokubuyekeza indlela odla ngayo, singakugwema ukudla okune-cholesterol ephezulu futhi siphile ngendlela enempilo.
Imibhalo Okufanele Uyifunde
