Unokwenza ntoni ukuba ukutya okuNcinci kweCarb kuphakamisa iCholesterol yakho

Umxholo

• Ukophuka-Ngaba amanqanaba akho aphezulu ngokwenene?
• Iimeko zonyango ezinokunyusa iCholesterol
• Susa ikofu eBulletproof kwiDet yakho
• Guqula amanye amaFutha anelisiweyo ngamaFutha eMonounsaturated
• Yehla i-Ketosis kwaye utye ngakumbi i-Fibre-Rich, iiCarbs zokutya zangempela
• Thatha uMyalezo waseKhaya

Izidlo ezisezantsi ze-carb kunye ne-ketogenic ziphilile ngendlela emangalisayo.

Zinezibonelelo ezicacileyo, ezinokusindisa ubomi kwezinye zezifo ezibi kakhulu zehlabathi.

Oku kubandakanya ukutyeba kakhulu, uhlobo lwe-2 yeswekile, isifo se-metabolic, isifo sokuwa kunye nezinye ezininzi.

Ezona zinto zixhaphakileyo isifo sesifo sentliziyo zihlala ziphucula kakhulu, kubantu abaninzi (, 2, 3).

Ngokolu phuculo, ukutya okune-carb ephantsi kufanele ukunciphisa umngcipheko wesifo sentliziyo.

Kodwa nokuba le miba yomngcipheko iphuculwe ngokomndilili, kunokubakho abantu ngaphakathi kwale mimandla enamava ophuculo, kunye nabanye ababona iziphumo ezibi.

Kubonakala ngathi kukho iseti encinci yabantu abafumana ukonyuka kwamanqanaba e-cholesterol kukutya okune-carb esezantsi, ngakumbi ukutya kwe-ketogenic okanye uhlobo oluphezulu kakhulu lwe-paleo.

Oku kubandakanya ukonyuka kwe-cholesterol iyonke kunye ne-LDL… kunye nokunyuka kwe-advanced (kunye kakhulu Okubaluleke ngakumbi) amanqaku afana nenombolo yamasuntswana e-LDL.

Ewe, uninzi lwezi "zinto zomngcipheko" zasekwa kwimeko ye-carb ephezulu, ephezulu-khalori yokutya kwaseNtshona kwaye asazi ukuba baneziphumo ezifanayo kukutya okusempilweni okune-carb ephantsi yokunciphisa ukudumba kunye ne-oxidative. uxinzelelo.

Nangona kunjalo… kungcono ukukhuseleka kunokuba nosizi kwaye ndicinga ukuba aba bantu kufuneka bathathe amanyathelo okunciphisa amanqanaba abo, ngakumbi abo banembali yosapho yesifo sentliziyo.

Ngethamsanqa, awudingi ukuya kukutya okunamafutha asezantsi, yitya iioyile zeveggie okanye uthathe ii-statins zokufumana amanqanaba akho ezantsi.

Olunye uhlengahlengiso olulula luya kwenza kakuhle kwaye uya kuba nakho ukuvuna zonke izibonelelo zokutya zokutya ukutya okune-carb esezantsi.

Ukophuka-Ngaba amanqanaba akho aphezulu ngokwenene?

Ukutolika amanani e-cholesterol kunokuba nzima.

Uninzi lwabantu luqhelene neTotal, HDL kunye neLDL cholesterol.

Abantu abane-HDL ephezulu ("abalungileyo") banomngcipheko ophantsi wesifo sentliziyo, ngelixa abantu abane-LDL ephezulu ("ababi") benomngcipheko owandayo.

Kodwa umfanekiso oyinyani unzima kakhulu kunokuba "ulungile" okanye "umbi"… i "bad" i-LDL ine-subtypes, ubukhulu becala isekwe kubungakanani bamasuntswana.

Abantu abanamasuntswana amancinci e-LDL banomngcipheko ophezulu wesifo sentliziyo, ngelixa abo banamasuntswana amakhulu benomngcipheko ophantsi (4, 5).

Nangona kunjalo, isayensi ngoku ibonisa ukuba olona phawu lubaluleke kakhulu kuyo yonke linani le-LDL (LDL-p), elinganisa zingaphi Amasuntswana e-LDL ajikeleza egazini lakho ().

Eli nani lahlukile kuxinaniso lwe-LDL (LDL-c), amanyathelo lawo yimalini I-cholesterol yakho iincinci ze-LDL zihamba ngeenxa zonke.Le yeyona nto iqhele ukulinganiswa kuvavanyo lwegazi oluqhelekileyo.

Kubalulekile ukuba ezi zinto zivavanywe ngokufanelekileyo ukuze wazi ukuba unayo nantoni na ekufuneka ukhathazekile ngayo.

Ukuba unako, ugqirha wakho alinganise i-LDL-p yakho (inombolo ye-LDL yamasuntswana)… okanye i-ApoB, eyenye indlela yokulinganisa inani le-LDL.

Ukuba i-cholesterol yakho ye-LDL iphezulu, kodwa inombolo yakho ye-LDL iqhelekile (ibizwa ngokuba yi-discordance), ke ngekhe ube nanto yakuzixhalabisa ngayo ().

Ukutya okune-carb ephantsi, i-HDL ithanda ukuya phezulu kunye ne-triglycerides ezantsi, ngelixa i-cholesterol iyonke ihlala ne-LDL. Ubungakanani be-LDL yamasuntswana buye buye buye bonyuke kwaye nenombolo yamasuntswana e-LDL ithande ukwehla. Zonke izinto ezilungileyo (, 9).

Kodwa kwakhona… nantsi into eyenzekayo kwi-avareji. Kule mihlaba, kubonakala ngathi i-subset yabantu kwi-low-carb ketogenic diet YENZA ukunyuka kwe-cholesterol epheleleyo, i-LDL cholesterol kwaye Inombolo yamasuntswana eLDL.

Akukho ngcebiso kweli nqaku kufuneka ithathelwe ingqalelo njengengcebiso yezonyango. Kuya kufuneka uxoxe ngale nogqirha wakho ngaphambi kokwenza naluphi na utshintsho.

Gcina ukhumbula ukuba ANDITHI ukucebisa ukuba ukutya okunamafutha okanye ukutya okune-carb ephantsi "kubi."

Oku kuthethwa kuphela njengesikhokelo seengxaki kwi-subset encinci yabantu abaneengxaki ze-cholesterol kwi-carb ephantsi kunye / okanye i-paleo yokutya.

Anditshintshanga ingqondo yam malunga nezidlo ezisezantsi zecarb. Ndisatya ukutya okune-carb ephantsi ngokwam… i-non-ketogenic, ukutya okwenyani okusekwe kukutya okune-carb ephantsi malunga ne-100 yeekhabhu ngosuku.

Ekupheleni kosuku, ukutya okune-carb ezisezantsi zisempilweni entle kwaye izibonelelo ze-FAR zingaphezulu kokungalunganga kwabantu abaninzi, kodwa iseti yabantu inokuthi ifune ukwenza uhlengahlengiso ukwenza ukutya kwabo kubasebenzele.

Le nto ichazwe ngokweenkcukacha apha nguGqr.Thomas Dayspring, enye yeepidologists ezihlonitshwayo emhlabeni (umnqwazi kuGqirha Axel Sigurdsson): I-Lipidaholics Anonymous Case 291: Ngaba ukwehla kobunzima kubenza mandundu lipids?

Ukuba ufuna ukumba kwisayensi emva koku kunyuka okuphazamisayo kwecholesterol kwisidlo se ketogenic, funda eli nqaku (kufuneka ubhalise ngeakhawunti yasimahla).

Ngelishwa, ayinguye wonke umntu onokuba namanqaku aphezulu njenge-LDL-p okanye i-ApoB elinganisiweyo, kuba ezi mvavanyo ziyabiza kwaye azifumaneki kuwo onke amazwe.

Kule meko, i-cholesterol ye-non-HDL (iyonke iCholesterol- HDL) luphawu oluchanekileyo olunokulinganiswa kwiphaneli esemgangathweni ye-lipid (,).

Ukuba i-non-HDL yakho iphakanyisiwe, eso sisizathu esaneleyo sokuthatha amanyathelo okuzama ukuyihlisa.

I-subset yabantu abathile banamava okwandayo kwecholesterol kukutya okune-carb esezantsi, ngakumbi ukuba iketogenic kunye namafutha aphezulu. Oku kubandakanya i-LDL ephakanyisiweyo, engekho i-HDL kunye namanqaku abalulekileyo afana nenombolo yamasuntswana e-LDL.

Iimeko zonyango ezinokunyusa iCholesterol

Kwakhona kubalulekile ukulawula iimeko zonyango ezinokubangela i-cholesterol ephakamileyo. Ngokwenene ezi azinanto yakwenza nokutya uqobo.

Omnye umzekelo woku kuncitshiswa komsebenzi we-thyroid. Xa umsebenzi we-thyroid ungaphantsi kokufanelekileyo, i-cholesterol iyonke inokunyuka (,).

Enye into ekufuneka uyiqwalasele kukwehla kobunzima… kwabanye abantu, ukunciphisa umzimba kunokwandisa i-cholesterol ye-LDL okwethutyana.

Ukuba amanqanaba akho akhuphuka ngexesha apho ulahlekelwa ngumzimba ngokukhawuleza, unokufuna ukulinda iinyanga ezimbalwa uze ulinganise kwakhona xa ubunzima bakho buzinza.

Kukwabalulekile ukuyikhupha imeko yemfuza efana neFamilial Hypercholesterolemia, ekhathaza abantu abamalunga ne-1 kwabayi-500 kwaye ibonakaliswa ngamanqanaba aphezulu e-cholesterol kunye nomngcipheko omkhulu wesifo sentliziyo.

Ewe, zininzi izinto ezingafaniyo zofuzo phakathi kwethu ezinokuthi zichonge iimpendulo zethu kwizidlo ezahlukeneyo, ezinje ngeenguqulelo ezahlukeneyo zemfuza ebizwa ngokuba yi-ApoE ().

Ngoku konke oku kuphume endleleni, makhe sijonge kwezinye amanyathelo amanyathelo onokuyithatha ukuzisa amanqanaba e-cholesterol ezantsi.

Qinisekisa ukukhupha nayiphi na imeko yonyango okanye yemfuza enokubangela ukuba ube ne-cholesterol ephezulu.

Susa ikofu eBulletproof kwiDet yakho

Ikofu "engenaBulletproof" ixhaphake kakhulu kwindawo ezisezantsi zecarb kunye nepaleo.

Kubandakanya ukongeza i-1-2 yezipuni zeoyile ye-MCT (okanye ioyile yekhokhonathi) kunye neepuni ezimbini zebhotolo kwikomityi yakho yekofu kusasa.

Andizange ndizame mna, kodwa abantu abaninzi bathi iyakuthandeka, ibanika amandla kwaye ibulale ukutya kwabo.

Kulungile… Ndibhalile okuninzi malunga nekofu, amafutha amaninzi, ibhotolo kunye neoyile yekhokhonathi. Ndiyabathanda bonke kwaye ndicinga ukuba basempilweni kakhulu.

Nangona kunjalo, nangona izixa "eziqhelekileyo" zento ethile zilungile kuwe, oko akuthethi ukuba izixa ezikhulu zingcono.

Zonke izifundo zibonisa ukuba amanqatha agcweleyo awasetyenziswanga eqhelekileyo Izixa… oko kukuthi, izixa ezityiwa ngumntu oqhelekileyo.

Akukho ndlela yokwazi ukuba kwenzeka ntoni ukuba uqala ukongeza enkulu izixa zeoli egcweleyo ekutyeni kwakho, ngakumbi ukuba uyatya ngaphandle kwe okunye ukutya okunesondlo. Ngokuqinisekileyo le ayisiyonto abantu baguqukayo bayenza.

Ndakhe ndeva iingxelo ezivela kumaxwebhu asezantsi e-carb (uGqr Spencer Nadolsky noKarl Nadolsky. Babenezigulana ezine-carb ezisezantsi ngokunyusa kakhulu i-cholesterol enamanqanaba aqhelekile xa eyeka ukusela ikofu engathinteli bullet.

Ukuba usela ikofu engenakubumbana kwaye uneengxaki zecholesterol, ke Ekuqaleni Into ekufuneka uyenzile kukuzama ukususa oku ekudleni kwakho.

Zama ukususa ikofu engenakubumbana ekudleni kwakho. Oku kukodwa kunganela ukusombulula ingxaki yakho.

Guqula amanye amaFutha anelisiweyo ngamaFutha eMonounsaturated

Kwizona zifundo zikhulu kunye nezona ziphezulu, amanqatha agcweleyo awanxulunyaniswa nokuhlaselwa sisifo sentliziyo okanye ukufa ngenxa yesifo sentliziyo (, 16, 17).

Nangona kunjalo… ukuba uneengxaki ngecholesterol, ke ingumbono olungileyo ukuzama ukubuyisela amanye kumafutha achumileyo otyayo ngamafutha e-monounsaturated.

Olu hlengahlengiso lulula lunokunceda ukuthoba amanqanaba akho.

Pheka ngeoyile yomnquma endaweni yebhotolo kunye neoyile yekhokhonathi. Yitya amandongomane kunye neeavokhado. Konke oku kutya kulayishwe ngamafutha e-monounsaturated.

Ukuba oku kukodwa akusebenzi, unokufuna ukuqala ukubuyisela enye inyama enamafutha oyityayo kunye nenyama ecekeceke.

Andikwazi ukugxininisa kwi-oyile yomnquma ngokwaneleyo… ioyile yomnquma engaphezulu eyintombazana inezinye izibonelelo ezininzi zempilo yentliziyo ezigqitha kwinqanaba le-cholesterol.

Ikhusela amasuntswana e-LDL kwi-oxidation, inciphisa ukudumba, iphucula ukusebenza kwe-endothelium kwaye isenokunciphisa uxinzelelo lwegazi (, 19,,).

Ngokuqinisekileyo kukutya okuphezulu kwintliziyo kwaye ndicinga ukuba nabani na osemngciphekweni wesifo sentliziyo kufuneka asebenzise ioyile yomnquma, nokuba i-cholesterol yabo iphezulu okanye hayi.

Kubalulekile ukuba utye iintlanzi ezinamanqatha aphezulu kwi-Omega-3 fatty acids, ubuncinci kube kanye ngeveki. Ukuba awukwazi okanye awuyi kuyitya intlanzi, yongeza ngeoyile yentlanzi endaweni yoko.

Amafutha e-Monounsaturated, afana nalawo afumaneka kwioyile ye-olive, ii-avocado kunye namandongomane, anokuba nefuthe lokunciphisa i-cholesterol xa kuthelekiswa namafutha.

Yehla i-Ketosis kwaye utye ngakumbi i-Fibre-Rich, iiCarbs zokutya zangempela

Kukho ukungaqondi okuqhelekileyo ukuba ukutya okuphantsi kwe-carb kufuneka kube ketogenic.

Oko kukuthi, iicarbs kufuneka zibe sezantsi ngokwaneleyo ukuba umzimba uqalise ukuvelisa iietoni ngaphandle kwamafutha acid.

Olu hlobo lokutya lubonakala lulolona lusebenzayo kubantu abanesathuthwane. Abantu abaninzi babanga ukuba bafumana ezona ziphumo zibalaseleyo, ngokwasemzimbeni nangokwasemzimbeni, xa bekwi-ketosis.

Nangona kunjalo… isithintelo se-carb esithobekileyo sisenokuqwalaselwa njengekhabhayithi ephantsi.

Nangona kungekho nkcazo icacileyo, nantoni na ukuya kuthi ga kwi-100-150 iigrem ngosuku (ngamanye amaxesha ngaphezulu) inokuhlelwa njengokutya okune-carb ephantsi.

Kungenzeka ukuba abanye abantu babone ukwanda kwe-cholesterol xa bekwi-ketosis, kodwa baphucule xa besitya ngokwaneleyo carbs ukunqanda ukuya ketosis.

Ungazama ukutya iziqwenga ezi-1-2 zeziqhamo ngosuku… mhlawumbi iitapile okanye ibhatata enesidlo sangokuhlwa, okanye isepha encinci yestatshi esempilweni efana nerayisi kunye nehabile.

Kuxhomekeke kwimpilo yakho ye-metabolic kunye nezinto ozikhethayo, unokufumana nje uhlobo oluphezulu lwe-carb ye-paleo endaweni yoko.

Oku kunokuba kukutya okunempilo kakhulu, njengoko kubonisiwe ngabantu abaphila ixesha elide njengamaKitavans kunye nama-Okinawa, abatya ii-carbs ezininzi.

Nangona i-ketosis inokuba neenzuzo ezininzi ezintle, ngokuqinisekileyo ayinguye wonke umntu.

Ezinye iindlela zendalo zokunciphisa amanqanaba e-cholesterol zibandakanya ukutya ukutya okuphezulu kwifayibha enyibilikayo okanye isitatshi esinganyangekiyo, kunye nokuthatha isongezo se-niacin.

Ukuzilolonga, ukulala ngcono kunye nokunciphisa amanqanaba oxinzelelo nako kunokunceda.

Thatha uMyalezo waseKhaya

Akukho ngcebiso kweli nqaku kufuneka ithathelwe ingqalelo njengengcebiso yezonyango. Kuya kufuneka uxoxe ngale nogqirha wakho ngaphambi kokwenza naluphi na utshintsho.

Gcina ukhumbula ukuba ANDITHI ukucebisa ukuba ukutya okunamafutha okanye ukutya okune-carb ephantsi "kubi."

Oku kuthethwa kuphela njengesikhokelo sokujongana neengxaki kwi-subset encinci yabantu abaneengxaki ze-cholesterol kwi-carb ephantsi kunye / okanye i-paleo yokutya.

Anditshintshanga ingqondo yam malunga nezidlo ezisezantsi zecarb. Ndisatya ukutya okune-carb ephantsi ngokwam… i-non-ketogenic, ukutya okwenyani okusekwe kukutya okune-carb ephantsi malunga ne-100 yeekhabhu ngosuku.

Ekupheleni kosuku, ukutya okune-carb ezisezantsi zisempilweni entle kwaye izibonelelo ze-FAR zingaphezulu kokungalunganga kwabantu abaninzi, kodwa iseti yabantu inokuthi ifune ukwenza uhlengahlengiso ukwenza ukutya kwabo kubasebenzele.