Uyihlisa njani iCholesterol kunye nokutya

Umxholo

• Isishwankathelo
• Yintoni icholesterol?
• Luthini unyango lwecholesterol ephezulu?
• Ndingayithoba njani icholesterol ngokutya?

Isishwankathelo

Yintoni icholesterol?

Umzimba wakho ufuna icholesterol ukuze usebenze kakuhle. Kodwa ukuba unegazi elininzi, linokuncamathela kwiindonga zemithambo yakho lize lixineke okanye lide livale. Oku kukubeka emngciphekweni wesifo semithambo kunye nezinye izifo zentliziyo.

Ikholesterol ihamba ngegazi kwiiproteni ezibizwa ngokuba lipoproteins. Uhlobo olunye, i-LDL, ngamanye amaxesha lubizwa ngokuba yi-cholesterol "embi". Inqanaba eliphezulu le-LDL likhokelela ekwakhiweni kwecholesterol kwimithambo yakho. Olunye uhlobo, i-HDL, ngamanye amaxesha lubizwa ngokuba yi "cholesterol" elungileyo. Ithwala i-cholesterol esuka kwamanye amalungu omzimba wakho iye kwisibindi sakho. Emva koko isibindi sakho sisusa i-cholesterol emzimbeni wakho.

Luthini unyango lwecholesterol ephezulu?

Unyango lwe-cholesterol ephezulu lutshintsho lwendlela yokuphila esempilweni kunye namayeza. Utshintsho kwindlela yokuphila lubandakanya ukutya okusempilweni, ukulawula ubunzima, kunye nokwenza umthambo rhoqo.

Ndingayithoba njani icholesterol ngokutya?

Ukutshintsha kwendlela yokuphila esempilweni kubandakanya ukutya ekunciphiseni i-cholesterol yakho. Isicwangciso sokutya se-DASH ngumzekelo omnye. Enye indlela yoNyango yeNdlela yokuPhila yokuNyanga, ethi icebise ukuba wena

Khetha amafutha asempilweni.Kuya kufuneka unciphise amanqatha apheleleyo kunye namanqatha. Akukho ngaphezulu kwe-25 ukuya kwi-35% yeekhalori zakho zemihla ngemihla kufuneka zivela kumafutha okutya, kwaye ngaphantsi kwe-7% yeekhalori zakho zemihla ngemihla kufuneka zivela kumanqatha apheleleyo. Kuxhomekeke ekubeni zingaphi iikhalori ozityayo ngosuku, nazi izixa eziphezulu zeoyile omele ukuyitya:

Amafutha agcwalisiweyo ngamafutha amabi kuba anyusa i-LDL yakho (i-cholesterol embi) ngaphezu kwayo nayiphi na into ekutyeni kwakho. Ifunyanwa kwezinye iinyama, iimveliso zobisi, itshokholethi, izinto ezibhakiweyo, kunye nokutya okucoliweyo kunye nokugayiweyo.

Amafutha eTrans lelinye inqatha elibi; inokunyusa i-LDL yakho kwaye yehlise i-HDL (i-cholesterol elungileyo). Amafutha eTrans ubukhulu becala kukutya okwenziwe ngeoyile ye-hydrogenated kunye namafutha, anje ngemargarine yokuncamathela, ii-crackers, kunye neefries zaseFrance.

Endaweni yala mafutha mabi, zama amafutha asempilweni, afana nenyama ebuthathaka, amandongomane, kunye neeoyile ezingafakwanga njenge-canola, umnquma kunye neoyile yesaflower.

Nciphisa ukutya okune-cholesterol. Ukuba uzama ukunciphisa i-cholesterol yakho, kufuneka ube ngaphantsi kwama-200 mg ngosuku lwe-cholesterol. Ikholesterol ikukutya kwemvelaphi yezilwanyana, njengesibindi kunye nezinye inyama zenyama, izikhupha zamaqanda, istrimp, kunye neemveliso zobisi ezipheleleyo.

Yitya ifayibha eninzi enyibilikayo. Ukutya okuphezulu kwifayibha enyibilikayo kunceda ukuthintela ukutya kwakho ekufunxeni i-cholesterol. Oku kutya kubandakanya

• Ukutya okusanhlamvu okuziinkozo okunje nge-oatmeal kunye ne-oat bran
• Iziqhamo ezinje ngeeapile, iibhanana, iiorenji, amapere kunye neplanga
• Iimbotyi ezinjengeembotyi zezintso, iilentile, ii-ertyisi zamantshontsho, ii-erty black-eyas, kunye ne-lima beans

Yitya iziqhamo nemifuno. Ukutya okunotye iziqhamo kunye nemifuno kunokunyusa ii-cholesterol ekunciphiseni iikhompawundi ekudleni kwakho. Ezi khompawundi, zibizwa ngokuba zii-stanols zezityalo okanye ii-sterols, zisebenza njengefayibha enyibilikayo.

Yitya iintlanzi eziphezulu kwi-omega-3 fatty acids. Ezi asidi aziyi kuthoba inqanaba lakho le-LDL, kodwa zinokukunceda ukuphakamisa inqanaba lakho le-HDL. Banokukhusela intliziyo yakho kumahlwili egazi kunye nokudumba kunye nokunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo. Iintlanzi ezinomthombo olungileyo we-omega-3 fatty acids zibandakanya i-salmon, ityhuna (enkonkxiweyo okanye entsha), kunye ne-mackerel. Zama ukutya ezi ntlanzi kabini ngeveki.

Nciphisa ityuwa. Kuya kufuneka uzame ukunciphisa umda we-sodium (ityuwa) oyityayo ingabi ngaphezu kwe-2,300 milligrams (malunga netispuni e-1 yetyuwa) ngosuku. Oko kubandakanya yonke isodium oyityayo, nokuba yongeziwe ekuphekeni okanye etafileni, okanye sele ikho kwiimveliso zokutya. Ukunciphisa ityuwa akuyi kuyithoba i-cholesterol yakho, kodwa kunokunciphisa umngcipheko wezifo zentliziyo ngokunceda ukunciphisa uxinzelelo lwegazi. Ungayinciphisa isodiyam yakho endaweni yokukhetha ityuwa esezantsi kwaye "akukho lutyuwa longezelelweyo" ukutya kunye nokunonga etafileni okanye ngelixa upheka.

Nciphisa utywala. Utywala bongeza iikhalori ezingaphezulu, ezinokukhokelela ekuzuzeni ubunzima. Ukutyeba kakhulu kunokulinyusa inqanaba lakho le-LDL kwaye kwehlise inqanaba lakho le-HDL. Utywala obuninzi bunokunyusa umngcipheko wezifo zentliziyo kuba bunokunyusa uxinzelelo lwegazi kunye nenqanaba le-triglyceride. Isiselo esinye iglasi yewayini, ibhiya, okanye inani elincinci lotywala obunzima, kwaye ingcebiso yile

• Amadoda akufuneki abe neziselo ezingaphezulu kwesibini ezinotywala ngemini
• Abasetyhini akufuneki babenasiselo esingaphezulu kwesinye esiqulethe utywala ngemini

Iileyibhile zezondlo zinokukunceda ufumanise ukuba mangaphi amanqatha, amafutha, i-cholesterol, ifayibha, kunye nesodium ekutyeni okuthengayo.

I-NIH: Intliziyo yeSizwe, iMiphunga kunye neZiko leGazi