Ukutya ukunciphisa i-cholesterol embi
Umxholo
- Ukutya kuvunyelwe ekudleni
- Ukutya ekufuneka sikuphephe
- Imenyu yokunciphisa i-cholesterol
- Ngaba iqanda liyayinyusa i-cholesterol?
- Ukwazi njani ukuba i-cholesterol yakho ilungile
Ukutya okunciphisa i-cholesterol kufanele kube sezantsi kumanqatha, ngakumbi amafutha kunye neeshukela, ukwenzela ukuphucula ukujikeleza kwegazi kunye nokunciphisa umngcipheko wokuqokelela amafutha egazini, ukuphepha izifo zentliziyo, ezifana nokuhlaselwa kwentliziyo okanye iStroke.
Ukongeza, kubalulekile ukwandisa ukusetyenziswa kweziqhamo, imifuno kunye nokutya okupheleleyo, okuthi, ngenxa yomxholo wazo osisityebi, kuncede ukulawula amanqanaba e-cholesterol egazini ngokunciphisa ukufunxeka kwabo emathunjini.
Kubalulekile ukuba ukutya kuhamba kunye nolunye uhlobo lomsebenzi womzimba, ubuncinci amaxesha ama-3 ngeveki iyure e-1. Kungenxa yokuba umthambo uthanda ukwehla kobunzima kunye nokwanda kobunzima bemisipha, enesiphumo sokwehlisa amanqanaba e-cholesterol kunye nokuphucula impilo yentliziyo.
Ukutya kuvunyelwe ekudleni
Ukutya ekufuneka kufakwe kukutya ukunciphisa inani le-cholesterol zezi:
- Ukutya okunotyebileyo, ukunika ukhetho ekusetyenzisweni kwe-oats, isonka esimdaka, irayisi emdaka, ii-noodles ezimdaka kunye nomgubo opheleleyo njenge-carob, i-almond kunye ne-buckwheat flour, umzekelo;
- Iziqhamo nemifuno, kukhethwa ukuba ikrwada kwaye ifakwe kwishell ukwandisa ubungakanani befayibha, kwaye iinxalenye ezi-3 ukuya kwezi-5 zoku kutya kufuneka zityiwe yonke imihla;
- Yandisa ukusetyenziswa kwemidumba, ezinjengeembotyi, ii-chickpeas, iilentile kunye neembotyi zesoya, kwaye kufuneka zityiwe kabini ngeveki;
- Iziqhamo ezomileyo ezifana ne-walnuts, iiamangile, amandongomane eBrazil kunye namandongomane, kuba ukongeza ekunikezeleni ifayibha emzimbeni, zikwatyebile kumanqatha e-monounsaturated kunye ne-polyunsaturated, akhetha ukwanda kwe-cholesterol elungileyo, i-HDL. Kubalulekile ukuba imali encinci isetyenziswe yonke imihla, njengoko ukutya kwabo kwe-caloric kuphezulu;
- Ubisi olunamanzi kunye neemveliso zobisi, ukunika ukhetho kwiitshizi ezimhlophe ezinamafutha asezantsi kunye neyogurt engenaswekile;
- Inyama emhlophe njengenkukhu, intlanzi kunye neturkey.
Ukongeza, ukutya kufuneka kulungiswe kuphekiwe okanye kufuthwe, kuphephe ukutya okuqhotsiweyo, isityu, iziqholo ezenziwe kunye neesosi. Ukongeza incasa ekutyeni, kunokwenzeka ukuba usebenzise iziqholo zendalo ezinjenge rosemary, oregano, coriander okanye iparsley.
Kukwabalulekile ukuba usele malunga ne-2.5 yeelitha zamanzi ngosuku kwaye ube nezidlo ezithathu eziphambili kunye nokutya oku-2, njengoko kunokwenzeka ukulawula ubunzima. Bona ubunzima bakho obufanelekileyo.
Kukho okunye ukutya okunokufakwa kukutya ukulawula amanqanaba e-cholesterol egazini ngenxa yeepropathi zabo. Oku kutya zezi:
| Ukutya | iipropati | Ungayisebenzisa njani |
| Utamatisi, iguava, ivatala, iidiliya kunye nomnqathe | Oku kutya kuqukethe i-lycopene, eyinto eneempawu zokulwa ne-antioxidant enceda ukwehlisa i-cholesterol embi, i-LDL, egazini kunye nokunyusa i-cholesterol elungileyo, i-HDL. | Zingasetyenziselwa ukulungisa iisaladi, iisosi zendalo, iijusi okanye iivithamini. |
| isiselo somdiliya esibomvu | Esi siselo siqulathe i-resveratrol kunye nezinye iikhompawundi ezisebenza njengee-antioxidants kwaye zithintela iimolekyuli ezinamafutha ekubeni zibekwe eludongeni lwemithambo, ngaloo ndlela kuthanda ukujikeleza kwegazi. | Iiglasi ezi-1 ukuya kwezi-2 zewayini kufuneka zisetyenziswe ngesidlo sasemini okanye kwisidlo sangokuhlwa. |
| Salmon, hake, tuna, walnuts kunye nembewu ye-chia | Batyebile kwi-omega 3 enezinto ezichaseneyo nokudumba, ukongeza ekuncedeni ukuthintela ukubonakala kwamahlwili anokuvala imithambo kwaye kukhokelele ekuhlaselweni yintliziyo, ukongeza kuthintelo lokwenziwa kwamacwecwe anamafutha kwimithambo. | Oku kutya kufuneka kufakwe ekutyeni ngeendlela ezahlukeneyo, kwaye kufuneka kusetyenziswe ubuncinci ama-3 ukuya kuma-4 ngeveki. |
| Iidiliya ezimfusa | Esi siqhamo sityebile kwi-resveratrol, i-tannins kunye ne-flavonoids, eziyimixube eyenza ifuthe elinamandla lokulwa ne-antioxidant, elinceda ukuphumla kwemithambo yegazi kunye ne-cholesterol esezantsi. | Zingasetyenziswa kwiijusi okanye zigqitywe njenge dessert. |
| Igalikhi / igalikhi emnyama | Inento ekuthiwa yi-allicin, elwa namanqanaba amabi e-cholesterol (LDL), inceda ukunciphisa uxinzelelo lwegazi kwaye ithintele ukwenziwa kwe-thrombi, oko ke kunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo. | Ingasetyenziselwa ukutya kwonyaka. |
| I-oyile ye-olivu | Ithintela i-oxidation ye-cholesterol, inezixhobo ezichasayo kunye nokunciphisa uxinzelelo lwegazi. | Ubuncinane kufuneka icephe eli-1 leoyile yomnquma longezwe ngosuku, elinokongezwa kwisaladi okanye ekutyeni xa sele ukulungile, ukusukela xa kushushu, ioyile yomnquma inokuphulukana neempawu zayo. |
| Ilamuni | Iqukethe i-antioxidants ethintela i-oxidation ye-cholesterol elungileyo, i-HDL. | Ijusi yelamuni ingongezwa kwiisaladi okanye ixutywe nezinye iijusi okanye iti. |
| Oat | Ityebile kwi-beta-glucans, uhlobo lwefayibha enyibilikayo enceda amanqanaba e-cholesterol asezantsi. | Inokongezwa kwiijusi okanye iivithamini okanye isetyenziswe ekulungiseleleni iikeyiki kunye neicookies. Kuyenzeka ukuba usebenzise ikomityi enye ye-oats kwisidlo sakusasa okanye usebenzise ubisi lwe-oat endaweni yobisi lwenkomo. |
| I-artichoke | Sisityalo esityebileyo kwi-fiber kunye ne-luteolin, i-antioxidant ethintela ukwanda kwe-cholesterol kwaye ikhetha ukwanda kwe-cholesterol elungileyo (HDL). | Esi sityalo singaphekwa kwaye sihambisane nokutya, kwaye sinokudliwa njengesongezelelo okanye iti. |
| Isinamoni kunye neturmeric | Ezi condiment zityebile kwii-antioxidants kunye nemicu enceda ekuphuculeni ukujikeleza kwegazi kunye nokuthanda ukunciphisa i-cholesterol. | Ezi ziqholo zinuka kamnandi zingasetyenziswa kulungiselelo lokutya. |
Kukho ezinye iitayi ezinokuthi zibandakanywe kukhetho lwe-cholesterol yendalo, enje nge-artichoke okanye iti yedandelion. Jonga indlela yokulungiselela ezi kunye nezinye iti ye-cholesterol.
Bona ezinye iinkcukacha malunga nokutya okunciphisa i-cholesterol kule vidiyo ilandelayo:
Ukutya ekufuneka sikuphephe
Okunye ukutya okuthanda ukwanda kwe-cholesterol embi (i-LDL) ngenxa yokuba zityebile kumafutha agcweleyo, ukuhambisa kunye / okanye iswekile zezi:
- I-viscera yezilwanyana, njengesibindi, izintso kunye nentliziyo;
- Iisoseji, ichorizo, ibhekoni, isalami kunye neham;
- Iinyama ezibomvu zinamafutha amaninzi;
- Ubisi lonke, iyogathi kunye neswekile, ibhotolo kunye imajarini;
- Iitshizi ezimthubi kunye netshizi;
- Uhlobo lweesosi isonka, imayonnaise, i-aioli, ibarbecue, phakathi kwabanye.
- Iioyile kunye nokutya okuthosiweyo ngokubanzi;
- Ukutya okusetyenzisiweyo okanye okubandayo kunye Ukutya okukhawulezayo;
- Iziselo ezinxilisayo.
Ukongeza, ukutya okune-iswekile okufana neekeyiki, iicookies kunye neetshokholethi akufuneki zisetyenziswe, kuba iswekile egqithileyo iqokelelwa ngohlobo lwamafutha kwaye iyakuthanda ukuveliswa kwecholesterol esibindini.
Fumana ngakumbi kwividiyo engezantsi ukuba uyeke ukutya ngenxa yecholesterol:
Imenyu yokunciphisa i-cholesterol
Itheyibhile elandelayo ibonisa umzekelo wemenyu yeentsuku ezi-3 ebonisa indlela ukutya okunokunceda ukunciphisa i-cholesterol:
| Ukutya | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 indebe yobisi lwe-oat + 1 isilayi sesonka esimdaka ngombala nebhotolo yamandongomane | 1 indebe yekofu engenaswekile ehamba nesilayi esinye sesonka sengqolowa kunye neepunipoyi ezi-2 zerisotta itshizi + 2 iikomityi zeidiliya ezibomvu | Ikomityi ye-1 ye-oats eqengqelweyo nge-1 ithisipuni yesinamon + 1/2 indebe yesiqhamo esisikiweyo + 1 iglasi yejusi yeorenji engenaswekile |
| I-snack yasekuseni | Iglasi enye yejusi yendalo yeswekile engenaswekile enecephe le-1 le-oats + i-30 g yama-walnuts | 1 ibhanana ephakathi isikiwe kwizilayi ngecephe le-oats enye | 1 i-yogurt engenanto engenashukela + i-1/2 indebe etyunwe iziqhamo + 1 ithisipuni imbewu ye-chia |
| Isidlo sasemini isidlo sangokuhlwa | Iitapile ezicujiweyo nge-salmon egcadiweyo + i-1/2 indebe ye-broccoli kunye nesaladi yomnqatha ephekiweyo enongwe nge-1 ithisipuni yeoyile ye-olive + 1 | I-wholegrain ipasta ene-turkey isifuba esisikwe kwiityhubhu kwaye ilungiswe nge-tomato yendalo kunye ne-oregano + isaladi yespinatshi ene-steamed enongwe nge-1 ithisipuni yeoyile ye-olive + 1 ipere | I-asparagus egutyiweyo enenkukhu eyosiweyo + isaladi kunye neletisi, iminqathe itomato + 1 itispuni yeoyile yomnquma + 1 indebe yeediliya ezibomvu. |
| Ukutya okusemva kwemini | 1 i-yogurt engenaswekile kunye neziqhamo + 1 icephe lembewu ye-chia | 1 ikomityi idayisi yevatala | 1 ivithamini (200 ml) yeavokhado ngeyogathi yendalo + 1 itispuni yeflakisi, sikhatshwa yi-30 g yeeamangile. |
| Isidlo sangokuhlwa | 1 indebe yeartichoke engenashukela | 1 indebe ye-dandelion engenashukela | 1 indebe ye-turmeric yeti engenashukela |
Ixabiso elibandakanyiweyo kwimenyu liyahluka ngokobudala, isini, isenzo somzimba nokuba umntu unesinye isifo okanye akunjalo. Ke ngoko, eyona nto ifanelekileyo kukubonisana nesondlo ukuze uhlalutyo olupheleleyo lwenziwe kwaye isicwangciso sesondlo esenzelwe iimfuno zakho sicaciswe.
Ngaba iqanda liyayinyusa i-cholesterol?
I-yolk yeqanda ityebile kwi-cholesterol, nangona kunjalo ezinye izifundo zibonise ukuba icholesterol efumaneka ngokwendalo ekutyeni inomngcipheko ophantsi wokubangela umonakalo, ngokungafaniyo necholesterol efumaneka kukutya okucutshungulwayo.
Umbutho wentliziyo yaseMelika ucebisa ukuba umntu ophilileyo angadla iiyunithi ezi-1 ukuya kwezi-2 zeqanda ngosuku, kwaye kwimeko yabantu abanesifo seswekile okanye isifo sentliziyo, eyona nto ifanelekileyo kukutya iyunithi enye ngosuku. Ngesi sizathu, kunokwenzeka ukuba ubandakanye iqanda ekudleni ukunciphisa i-cholesterol, ukuba nje ukusetyenziswa kwayo akukho ngaphezulu. Jonga izibonelelo zempilo zeqanda.
Ukwazi njani ukuba i-cholesterol yakho ilungile
Ukuze wazi ukuba icholesterol ikumanqanaba athathwa njengoneleyo kwaye ayibonisi mngcipheko wezempilo, kubalulekile ukulinganisa i-cholesterol iyonke kunye namaqhezu egazi, anjenge-LDL, i-HDL kunye ne-triglycerides, egazini, ekufuneka iboniswe ngu ugqirha. Ukuba kuvavanyo lwegazi kutsha nje, beka iziphumo zakho kwikhalityhuleyitha engezantsi uze ubone ukuba icholesterol yakho ilungile na:
I-Vldl / i-Triglycerides ibalwe ngokomgaqo we-Friedewald
Ukuvavanywa kwecholesterol kunokwenziwa nokuba kukuzila ukutya ukuya kuthi ga kwiiyure ezili-12 okanye ngaphandle kokuzila ukutya, nangona kunjalo kubalulekile ukulandela ingcebiso kagqirha, ngakumbi ukuba olunye uvavanyo luchaziwe. Bona ngakumbi malunga nekhaltyuletha yokubala.
Amanqaku Anomdla
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