Ngaba kukho iCholesterol kwiNtlanzi?
Umxholo
- Ngaba iintlanzi ziqulathe icholesterol?
- Ukuqonda i-cholesterol
- Ukutya kunye namanqanaba echolesterol
- Ngaba kulungile ukutya intlanzi ukuba ubukele i-cholesterol yakho?
- Zithelekiswa njani iintlanzi?
- Ndingatya iintlanzi ezingakanani?
- Ukuthatha
Kulungile, ke i-cholesterol imbi kwaye ukutya iintlanzi kulungile, akunjalo? Kodwa linda - ezinye iintlanzi azinayo i-cholesterol? Kwaye ayisiyonto ilungileyo kuwe? Masizame ukuyilungisa le nto.
Ngaba iintlanzi ziqulathe icholesterol?
Ukuqala, impendulo ngu-ewe-zonke iintlanzi ziqukethe i-cholesterol. Kodwa sukuyivumela ukuba ikoyikise. Iindidi ezahlukeneyo zokutya kwaselwandle zinexabiso leecholesterol, kwaye uninzi lunamafutha anokukunceda ulawule amanqanaba akho e-cholesterol.
Kodwa ngaphambi kokuba singene kweziphi iintlanzi ezinamafutha, makhe sithethe kancinci ngecholesterol.
Ukuqonda i-cholesterol
Ikholesterol yinto enamafutha eveliswa sisibindi sakho kwaye ikho kuzo zonke iiseli zakho. Kuyanceda ukuba uqhubekeke novithamini D, waphule ukutya, kwaye wenze iihomoni.
Zimbini iintlobo eziphambili ze-cholesterol: i-low-density lipoprotein (LDL), okanye "embi" cholesterol, kunye ne-lipoprotein (HDL), okanye "cholesterol" elungileyo. Awufuni amanqanaba aphakamileyo e-cholesterol ye-LDL kuba inokuqokelelana kwimithambo yakho yegazi, ibhlake ukuhamba kwegazi, kwaye ibangele igazi. Ezi ngxaki zingakhokelela kwiingxaki ezinzulu ezifana nokuhlaselwa yintliziyo okanye ukubetha.
Nangona kunjalo, amanqanaba aphezulu e-cholesterol ye-HDL alungile, njengoko i-cholesterol ye-HDL inceda ukuhambisa i-cholesterol ye-LDL kwimithambo yakho.
AmaZiko ezeMpilo kaZwelonke ngaphambili acebise la manqanaba asempilweni e-cholesterol:
- I-cholesterol iyonke: ngaphantsi kweemiligram ezingama-200 ngedesilitha nganye (mg / dL)
- I-cholesterol ye-LDL ("embi"): ngaphantsi kwe-100 mg / dL
- I-cholesterol ye-HDL ("intle"): 60 mg / dL okanye ngaphezulu
Ezi zikhokelo zahlaziywa ngo-2013 e-United States, kwaye i-LDL ye-cholesterol ekujoliswe kuyo isuswe ngenxa yobungqina obaneleyo. I-European Union isasebenzisa iithagethi ze-LDL.
Ukutya kunye namanqanaba echolesterol
Ukutya okutyayo kuchaphazela amanqanaba akho e-cholesterol, njengoko usenza kangakanani umthambo, ufuzo lwakho kunye nobunzima bakho. Nakuphi na ukutya okuqulethe i-cholesterol kuya kongeza i-cholesterol egazini lakho, kodwa ezona zinto ziphambili ekutyeni zizele kwaye zihambisa amafutha. La mafutha anyusa amanqanaba akho e-LDL kwaye anciphisa amanqanaba akho e-HDL. Umbutho weAmerican Heart Association ucebisa ukusebenzisa ngaphantsi kweepesenti ezisi-7 zeekhalori zakho kumanqatha agcweleyo nangaphantsi kwe-1 yepesenti kumafutha e-trans.
Amafutha e-monounsaturated kunye ne-polyunsaturated kwelinye icala athathwa njengamafutha "asempilweni". Zongeza kwiigrama zakho ezityebileyo kodwa azibangeli naluphi na ukwanda kumanqanaba e-cholesterol ye-LDL.
Ngaba kulungile ukutya intlanzi ukuba ubukele i-cholesterol yakho?
Ukuba utshintsho kwindlela otya ngayo luyinxalenye yesicwangciso sakho sokunciphisa amanqanaba akho e-cholesterol ye-LDL, intlanzi yinto elungileyo. Ngelixa zonke iintlanzi ziqukethe i-cholesterol, ezininzi ziphezulu kwi-omega-3 fatty acids. Ezi ziindawo zokutya ezibalulekileyo ezinokukunceda ugcine amanqanaba e-cholesterol esempilweni ngokunciphisa amanqanaba akho e-triglyceride. Banokukunceda ukwandisa amanqanaba akho e-HDL.
Umzimba wakho awunako ukwenza i-omega-3 fatty acids eyimfuneko, ke kufuneka uwafumane kukutya okutyayo. I-Omega-3s ibalulekile kwimisebenzi eyahlukeneyo yomzimba nengqondo kwaye ikwacingelwa ukuba inokuchaphazela imeko kunye nentlungu. I-Salmon, i-trout, kunye ne-tuna, kunye ne-walnuts kunye ne-flaxseed, yonke imithombo elungileyo ye-omega-3 fatty acids.
Ukongeza, uninzi lweentlanzi luphantsi kunamafutha athambileyo kunye neetrans, kwaye uninzi alunazo kwaphela iitrans.
Yonke le nto ithethwayo, unokuzibuza malunga ne-shrimp, equlathe i-161 mg ye-cholesterol kwi-3-ounce ekhonzayo. Ukuba unamazinga aphezulu e-cholesterol, ugqirha unokukucebisa ukuba uphephe i-shrimp. Ukuba kunjalo, kuya kufuneka ulandele iingcebiso zikagqirha wakho. Kodwa gcinani engqondweni ukuba uphando lubonakalisile ukuba ukonyuka kwamanqanaba e-HDL ekutyeni imfanzi kunokuwongamela umngcipheko wokunyuka kwamanqanaba e-LDL. Funda ngakumbi ngalo kwinqaku ngeshrimp, icholesterol, kunye nempilo yentliziyo.
Zithelekiswa njani iintlanzi?
Apha ngezantsi kukho iintlanzi ekufuneka uziqwalasele kubandakanya ukutya kwakho. Isahlulo ngasinye sinee-ounces ezi-3, kwaye konke ukuthathwa kokulungiselela ukutyeba okunamafutha, njengokugraya okanye ukosa. Ukucoca nzulu iintlanzi zakho ngokuqinisekileyo kuya kongeza amanqatha kunye necholesterol. Ukuba ususa intlanzi, sebenzisa i-oyile enamafutha amaninzi, njengeoyile yeavokhado.
| Isalmon, isockeye, ephekwe ngobushushu obomileyo, i-3 oz. Icholesterol: 52 mg Amafutha agcwalisiweyo: 0.8 g Amafutha eTrans: 0.02 g Amanqatha onke: 4.7 g Amagqabantshintshi ngesondlo: I-Salmon ngumthombo omkhulu we-omega-3 fatty acids, enceda ukusebenza kwengqondo ukongeza kumanqanaba e-cholesterol kunye nokunciphisa uxinzelelo lwegazi. | I-Shrimp, iphekwe, i-3 oz Icholesterol: 161 mg Amafutha agcwalisiweyo: 0.04 g Amafutha eTrans: 0.02 g Amanqatha onke: 0.24 g Amagqabantshintshi ngesondlo: I-Shrimp yenye yezona ndawo zokutya zaselwandle zithandwa kakhulu eMelika. Ngumthombo osempilweni weprotheni, ebonelela ngeegram ezingama-20 kuzo zonke ii-ounces ezi-3. Eyona ndlela isempilweni yokupheka i-shrimp kukumphunga okanye ukubilise. | I-Tilapia, iphekwe ngobushushu obomileyo, i-3 oz. Icholesterol: 50 mg Amafutha agcwalisiweyo: 0.8 g Amafutha eTrans: 0.0 g Amanqatha onke: 2.3 g Amagqabantshintshi ngesondlo: I-Tilapia iyafikeleleka kwaye kulula ukuyilungisa. Ikwangumthombo olungileyo wecalcium, exhasa impilo yethambo kunye namazinyo. |
| Ikhowudi, ephekwe ngobushushu obomileyo, i-3 oz. Icholesterol: 99 mg Amafutha agcwalisiweyo: 0.3 g Amafutha adlulayo: 0.0 g Amanqatha onke: 1.5 g Amagqabantshintshi ngesondlo: I-Cod yintlanzi ebiza kakhulu, kodwa ibambelela kakuhle kwiisuphu kunye neesityu. Ngumthombo olungileyo wemagniziyam, onceda kulwakhiwo lwamathambo kunye nemveliso yamandla. | Ityhuna emhlophe enkonkxiweyo emanzini, 1 inako Icholesterol: 72 mg Amafutha agcwalisiweyo: 1.3 g Amafutha eTrans: 0.0 g Amanqatha onke: 5.1 g Amagqabantshintshi ngesondlo: Ityhuna enkonkxiweyo yinto efanelekileyo yokwenza isandwich okanye i-casserole. Ngumthombo obalaseleyo wevithamini B-12 enika amandla. | I-Trout (iindidi ezixubekileyo), iphekwe ngobushushu obomileyo, i-3 oz. Ikholesterol: I-63 mg yeoli egcweleyo: 1.2 g Amafutha adlulayo: 0.0 g Amanqatha onke: 7.2 g Amagqabantshintshi ngesondlo: I-Trout ngomnye umthombo olungileyo we-omega-3 fatty acids. Ikwabonelela ngephosphorus, ethi incede izintso zakho zihlunge inkunkuma. |
Ndingatya iintlanzi ezingakanani?
I-American Heart Association icebisa ukuba abantu batye iintlanzi ubuncinci kabini ngeveki. Bacebisa ukuba kunikezelwe i-ounce ye-3.5, ngokukhethekileyo intlanzi ephezulu kwi-omega-3 fatty acids ezinje nge salmon, herring, okanye trout.
Kukho inkxalabo malunga nabasetyhini abakhulelweyo abafumana i-mercury eninzi kwiintlanzi abazityayo. Abafazi abakhulelweyo kufuneka banciphise ukusetyenziswa kwetyhuna ukuya kwi-ounce ezi-6 ezisebenza kathathu ngenyanga, kunye nokunciphisa umda we-cod ukuya kwi-servings ezintandathu ngenyanga, ngokwe-National Resources Defense Council.
Ukuthatha
Zonke iintlanzi ziqulathe icholesterol, kodwa zinokuba yinxalenye yokutya okunesifo sentliziyo. Into enomdla kukuba, kukho ubungqina bokuba, ngaphandle kwentlanzi, kuluncedo ekulawuleni umngcipheko wezifo ezingapheliyo. Ukufumana okona kutya kufanelekileyo onokukutya ukunceda ukulawula impilo yakho kunye ne-cholesterol, kubandakanya intlanzi, thetha nogqirha wakho. Banokunika isikhokelo, okanye banokukuthumela kwidayiti ebhalisiweyo, onokuthi enze isicwangciso sokutya esenzelwe wena kuphela.
Funda Namhlanje
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