Musa ukuthatha isiqhulo xa sibona amanqanaba aphezulu e cholesterolUkuba asibahoyi okanye sithathe amanyathelo, sinokubeka umngcipheko omkhulu kwimpilo yethu.
Sifuna ukukuxelela ukuba ngawaphi awona manyathelo angcono onako ukuthoba loo manqanaba mibi, ukongeza, siza kukwazisa ukuba zeziphi ezona ndlela zokutya zilungileyo ezinokukunceda. ukuthoba loo manqanaba anobungozi.
Ikholesterol iyimfuneko emzimbeni wethu, siyifuna ukuba isebenze ngokufanelekileyo. Nangona kunjalo, ukuba sine-cholesterol eninzi egazini, inokuncamathela kwiindonga zemithambo, ibangele ukuba zinciphise okanye zibangele ukuvaleka.
Ngenxa yoko, sibeka impilo yethu emngciphekweni njengoko sisongeza iibhaloti zokuba nesifo sentliziyo okanye isifo sentliziyo.
Yintoni icholesterol?
Ikholesterol inokuba ziindidi ezimbini, i-cholesterol yamandla asezantsi eyaziwa njenge LDL, okanye "cholesterol embi" kwaye yile nto ibangela ukuba sinciphise ukuba sinamazinga aphezulu kakhulu. Kwelinye icala, sifumana i-cholesterol exineneyo, eyaziwa njenge HDL okanye "cholesterol elungileyo", linoxanduva lokuhambisa icholesterol ukusuka kwamanye amalungu omzimba isiya esibindini, okuyindawo apho ikhutshwa khona.
Unyango lwecholesterol ephezulu
Zininzi unyango esinokukwenza ukuthoba amanqanaba ngendlela yendalo, okokuqala kwindlela yokuphila ebangele ukufikelela kuloo meko yezempilo kufuneka itshintshwe, ke ukuba ngolu tshintsho amanqanaba awehliswa, amanyathelo kuya kufuneka athathwe njengokuthatha amayeza.
Ngokufanelekileyo, kuya kufuneka uqale ngokuphucula indlela otya ngayo, ujonge ubunzima bakho, kwaye uthathe umthambo rhoqo.
I-cholesterol esezantsi ngokutya
Into yokuqala ekucetyiswayo kukulungiswa kwendlela yokutya ukunciphisa amanqanaba.
- Susa i amafutha ayingozi kunye nokubheja kweziphilileyo.
- Akukho ngaphezulu kwe I-25 ukuya kwi-35% yeekhalori zemihla ngemihla kufuneka zivela emafutheni.
- Akukho ngaphezulu kwe I-7% yala mafutha kufuneka igcwaliswe.
- Ukuba sithatha Iikhalori ezili-1500 mihla leKufuneka sithathe phakathi kwama-42 nama-58 amagremu enqatha lilonke, awunakudla ngaphezulu kwe-10 yegrama yamanqatha.
- Ukuba siyatya Iikhalori ezili-2000 mihla le, Kuya kufuneka sithathe phakathi kwama-56 nama-78 eigrem zamanqatha ewonke kwaye singagqithi kwi-13 yegrama yamanqatha.
- Ukuba siyatya Iikhalori ezingama-2500 ngosuku, Kuya kufuneka sithathe phakathi kwama-69 kunye nama-97 amagremu enqatha elipheleleyo, kwaye lingagqithi kwi-17 yeegram ezinamanqatha.
Amafutha agcwalisiweyo ngamafutha anobungozi, asibangela ukuba sonyuse i-cholesterol embi, ifunyanwa kwizinyama ezigqityiweyo, izinto ezibhakiweyo, itshokholethi, iimveliso zobisi ezinje ngeshizi enamafutha, ukutya okugayiweyo kunye okuthosiweyo. Ukongeza, amafutha e-transgenic afumaneka kuzo zonke iimveliso ezenziwe ngeoyile ye-hydrogenated, iargarine yokuncamathela enjengee-cookies okanye iitshiphusi zetapile.
Amanyathelo okwehlisa icholesterol
Emva koko sikuxelela ukuba ngawaphi awona manyathelo alungileyo okunciphisa i-cholesterol.
- Gcina ukhumbula ukuba ukuthoba la manqanaba kuya kufuneka usebenzise ngaphantsi kwe 200 mg yonke imihla.
- Kuphephe ukutya ukutya okunemvelaphi yezilwanyana njenge Isibindi, inyama yenyama, iqanda leqanda, Shrimp okanye iimveliso zobisi ezipheleleyo.
- Kuya kufuneka utye ukutya okunotye kwifayibha enyibilikayo, kuba ivumela ukuphelisa i-cholesterol.
- Yandisa ukusetyenziswa kwakho kwe: i-oats, i-oat bran, iibhanana, ii-apile, iipere kunye neplums, iimbotyi, iilentile, iichickpeas kunye neembotyi zelima.
- Nciphisa ukusetyenziswa Ityuwa, zama ukunciphisa ityuwa kwizidlo zakho, ukunceda ukunciphisa uxinzelelo lwegazi.
- Kuphephe ukuchitha utywala okoko utywala buqulethe iikhalori ezininzi ezingenanto ezisenza sityebe kwaye sonyuse uxinzelelo lwegazi kunye namanqanaba e-triglyceride.
Ukutya ukunciphisa i-cholesterol
Si ufuna ukuthoba i-cholesterol emzimbeni wakho, musa ukuyeka ukufunda le migca, siza kukuxelela ukuba zeziphi ezona ndlela zokutya kufanelekileyo ukuba uzazise kwisidlo sakho ukuze uzifumane ngokwendalo kwaye ngaphandle kwengxaki.
Ukutya ekufuneka unike ingqalelo kuko koku kutyebile kwii-acid ze-polyunsaturated, ezityebileyo kwifayibha kwaye kufuneka ziqulathe ii-anthocyanins, stanols kunye ne-sterols.
- El aguacate ilawula ukunciphisa amanqanaba amabi e-cholesterol, phakathi kwe-9 kunye ne-45%.
- Amazimba Zikulungele ukunciphisa i-cholesterol, ukuba sisebenzisa i-avareji yeegram ezingama-80 ngosuku, siya kufumana i-63% yedosi yemihla ngemihla yefayibha efunekayo.
- Los amandongomane Banempilo entle, siyazi ukuba banekhalori kakhulu, nangona kunjalo, bagqibelele ekunyamekeleni impilo yentliziyo kunye nokunciphisa i-cholesterol embi.
- Las imifuno Kukugqibelele ukunciphisa amanqanaba e-cholesterol ye-LDL kunye nokwandisa amanqanaba e-HDL. Uya kuyikhathalela impilo yentliziyo yakho ngendlela elula nesebenzayo.
- Las imifuno Akufanele ziphoswe kukutya kwakho, zizityebi kwi-stanols kunye ne-sterols, izinto ezimbini eziyimfuneko ukunciphisa ngempumelelo icholesterol yakho kwimithambo. Ingakumbi imifuno eluhlaza.
- Imbewu cI-flax ye-hen, i-chia, i-radishes okanye i-alfalfa ehlumayo igqibelele njengoko ine-omega 3.
- Los iitumato, la ujodo, okanye igrapefruit ityebile kwi-lycopene, into ekwasinceda sinciphise i-cholesterol.
Xa befumanisa ukuba sinamanqanaba aphezulu e-cholesterol, akukho mfuneko yokuba siyithathe kancinci, kufuneka sithathe amanyathelo ngalo mbandela kwaye sithathe elona nyathelo lilungileyo.