Zingaphi iiCholesterol ekufuneka ndizibenazo mihla le ukuze ndibe sempilweni?
Umxholo
- Zithini izikhokelo?
- Ukutya ukutya kunye nokuthintela amanqanaba e-cholesterol esempilweni
- Apho ifunyenwe khona
- Ukutya okungenacholesterol
- Ukutya okuqulethe amafutha
- Ukuqonda inani le-cholesterol kunye namafutha afumaneka kukutya
- Iingcebiso
- Yintoni ekufuneka uyijongile kwiilebhile zesondlo
- Ukukhonza ubungakanani
- Isibalo sekhalori
- Ipesenti yexabiso lemihla ngemihla
- Amafutha, icholesterol, kunye nesodiyam
- IiCarbs, ifayibha, iswekile, kunye neeprotein
- Iivithamini kunye neeminerals
- Umbhalo osemazantsi
Ushwankathelo
Ukulandela izikhokelo zokutya, oogqirha babedla ngokucebisa ukuba ungadli ngaphezulu kwe-300 milligrams (mg) ye-cholesterol yokutya ngosuku-200 mg ukuba unengozi enkulu yesifo sentliziyo. Kodwa ngo-2015, ezo zikhokelo zatshintsha.
Ngoku, akukho mida icetyiswayo yenqanaba lecholesterol oyityayo ekutyeni. Kodwa kubalulekile ukunikela ingqalelo kukutya okutyayo ukuze ugcine amanqanaba omzimba wakho wecholesterol ekwindawo esempilweni.
Oogqirha ngoku bancomela ukuba unciphise inani lamafutha achumileyo ayingozi, amafutha athambileyo, kunye neswekile ekudleni kwakho. Kuya kufuneka ugcine iliso kwi-cholesterol yakho oyityayo kuba ukutya okuphezulu kwi-cholesterol kukwaqhele ukuba phezulu kumafutha agcweleyo.
Utshintsho lwezikhokelo lubangelwa luphando olubonisa ukuba i-cholesterol yokutya ngokwayo ayinabungozi kwaye ayinalo igalelo ekunyuseni kwinqanaba le-cholesterol yegazi lomzimba wakho. Ikholesterol yinto yendalo eveliswa emzimbeni wakho kwaye ifumaneka kukutya okusekwe kwizilwanyana. Yinto etyebileyo, enamafutha ehamba ngegazi lakho.
Umzimba wakho ufuna icholesterol ukunceda ukwakha iiseli kunye nokuvelisa iihomoni ezithile. Umzimba wakho uvelisa yonke i-cholesterol oyifunayo esibindini kunye namathumbu avela kumanqatha, iswekile nakwiiproteni.
Kodwa iingxaki ziyavela xa usitya amafutha amaninzi kakhulu. Oku kubangela ukuba isibindi sakho sivelise i-cholesterol eninzi ye-LDL ("embi"), ejikeleza kwimithambo evalela imithambo. Ngesi sizathu, iingcali ngokubanzi zincomela ukuthintela i-trans fats iyonke kunye nokunciphisa amafutha agcweleyo kukutya kwakho okupheleleyo kwekhalori.
Umntu odla ii-calories ezingama-2 000 ngosuku, oko kuya kuba ngama-calories angama-200 (22 gram) okanye ngaphantsi kwamafutha amaninzi ngosuku. Ingcebiso yakutshanje yiAmerican Heart Association (AHA) kukuqhubeka nokunciphisa amafutha agcweleyo ukuya kwiipesenti ezi-5 okanye ezi-6 kuphela zeekhalori zakho zemihla ngemihla.
Ke ikhalori engama-2 000 ngosuku (ikhalori / usuku) yokutya, iya kuba malunga ne-100 ukuya kwi-120 yeekhalori okanye malunga ne-11 ukuya kwi-13 yeegram.
Izifundo zikwabonakalise ifuthe elibi leswekile kwi-cholesterol kunye nokwandisa umngcipheko wesifo sentliziyo. I-AHA icebisa ukuba kungabikho ngaphezulu kweetispuni ze-6 (i-100 yeekhalori) zeswekile eyongeziweyo yabasetyhini, kunye neetapuni ezili-9 (i-150 yeekhalori) zamadoda.
Qhubeka ufunda ukuze ufunde ngakumbi malunga nezikhokelo ezitsha zamanqanaba acetyiswayo e-cholesterol kunye namafutha, kunye nokutya ekufuneka ukubukele.
Zithini izikhokelo?
Ukubeka ezi ngcebiso zilandelayo malunga nokutya okugcina amanqanaba e-cholesterol yomzimba wakho ephantsi:
| Cholesterol | Yitya ukutya okune-cholesterol encinci kangangoko kunokwenzeka, kodwa akukho mida ibekiweyo. |
| Amafutha agcwalisiweyo | Nciphisa la mafutha ukuya ngaphantsi kweepesenti ezili-10 zeekhalori ozisebenzisayo ngosuku. |
| Amafutha angaqinisekiswanga | Guqula amafutha agcwalisiweyo kunye namafutha angafakwanga rhoqo njengoko kunokwenzeka. Akukho mda ungaphezulu kumafutha angafezekiswanga asempilweni. |
| Amafutha eTrans | Yitya kancinci kwi-synthetic trans fats, njengoko zidibene nokudumba. |
Funda ngakumbi ngumahluko phakathi kwamafutha awanelisiweyo kunye nalawo angafakwanga.
Ukutya ukutya kunye nokuthintela amanqanaba e-cholesterol esempilweni
Apho ifunyenwe khona
I-cholesterol ngokwayo ifumaneka kuphela kukutya okusekwe kwizilwanyana, kubandakanya:
- inyama
- iimveliso zederi
- ukutya kwaselwandle
- izikhupha zamaqanda
- ibhotolo
I-Shrimp iphezulu kwi-cholesterol kodwa iphantsi kakhulu kwioli egcweleyo. Jonga ukuba kutheni ungonwabela nje njengenxalenye yesondlo esisempilweni sentliziyo.
Ukutya okungenacholesterol
Akukho cholesterol kukutya okufana:
- iziqhamo
- imifuno
- iinkozo
- amandongomane
Zonke ezi zinto ziyinxalenye yesondlo esisempilweni esisemgangathweni.
Ukutya okuqulethe amafutha
Ukutya okuphezulu kumafutha agcweleyo kwaye kufuneka kuncitshiswe kubandakanya:
- inyama ebomvu kunye nengulube
- Izinto ezibhakiweyo, ezinjengeikeyiki kunye namaqebengwana
- itshizi
- ipitsa
- ucwambu lomkhenkce
- inyama ezenziweyo, ezinjengeesoseji
- ukutya okuthosiweyo
Ukutya okuqulethe amafutha angenampilo, ekufuneka kuthintelwe, kubandakanya:
- ukutya okuthosiweyo
- ukutya okupakishwe kunye "neeoyile zehydrojeni" kuluhlu lwezithako
- Izinto ezibhakiweyo, ezinjengeikeyiki, iipie kunye neicookies
- imajarini
- Imicrowave popcorn
- iqabaka
Ukutya okuqulethe amafutha angenasondlo, ekufuneka uwatya, kubandakanya:
- umnquma, ipeanut, i-canola, i-safflower, kunye neeoyile zikajongilanga
- iavokhado
- Uninzi lwamantongomane, kodwa ngakumbi ama-walnuts
- Uninzi lwembewu, kubandakanya ujongilanga, i-chia, kunye nembewu ye-hemp
Ukuqonda inani le-cholesterol kunye namafutha afumaneka kukutya
Nayi eminye imizekelo yokutya kunye nokuba ingakanani i-cholesterol kunye namafutha onokufumana kuwo:
| Ukutya | Inani lecholesterol | Inani lamafutha awaneleyo | Inani leenqatha | Inani lamafutha angafakwanga |
| 1 iqanda elikhulu | 186 mg | 1.6 g | 0 g | 2.7 g |
| I-1/4 lb. 95% yenkomo yenkomo ephilileyo | 70 mg | 2.5 g | 0.3 g | 2.5 g |
| I-1/4 lb. 70% yenkomo yenkomo ephilileyo | I-88 mg | 13.3 g | 2.1 g | 16.8 g |
| 6 oz. ibele lenkukhu elingenalusu | 124 mg | 1 g | 0.01 g | 1.9 g |
| 1 tbsp. ibhotolo enetyiwa | 31 mg | 7.3 g | 0.5 g | 3.4 g |
| 1 tbsp. ioli yeoli yomnquma eyongezelelweyo | 0 mg | 2 g | 0 g | 11.5 g |
| 1 indebe yevanilla ice cream | 58 mg | 9 g | N / A | 4.5 g |
| 1 indebe ephantsi enamafutha eyogathi | 15 mg | 2.5 g | N / A | 1.1 g |
| 3 oz. i-shrimp engaphekwanga | 137 mg | 0.1 g | 0 g | 0.2 g |
| 1 iavokhado | 0 mg | 4.3 g | 0 g | 23.4 g |
| I-1/2 indebe ye-walnuts ecacileyo | 0 mg | 3.1 g | 0 g | 28.1 g |
Onke amaxabiso angentla avela kwi-USDA's. Le yeminye nje yemizekelo yemilinganiselo ye-cholesterol kunye namafutha afumaneka ekutyeni kwakho. Nazi ezinye izinto ezinciphisa i-cholesterol onokuzonwabela.
Iingcebiso
- Nika ingqalelo kumafutha agcweleyo kunye nokuhambisa kwiilebhile zokutya, kunye neswekile eyongeziweyo. Okuncinci koku okutyayo, kungcono. Akukho ngaphezulu kweepesenti ezili-10 zeekhalori zakho zemihla ngemihla ekufuneka zivela kumafutha agcweleyo okanye kwiswekile eyongeziweyo.
- Ungakhathazeki ngokutya i-cholesterol eyaneleyo. Umzimba wakho wenza ngokwaneleyo ukuba uyayisebenzisa okanye awuyisebenzisi.
- Yitya amafutha asempilweni ngakumbi. Zama ukutshintsha ibhotolo nge-oyile ye-oliva eyintombi ekuphekeni, uthenge ukusikwa kwenyama, kunye nokutya okutyiwa ngamantongomane kunye nembewu endaweni yeefry zaseFransi okanye ukutya okutywayo okutyiwa.
Yintoni ekufuneka uyijongile kwiilebhile zesondlo
Iilebhile zezondlo ekutyeni zikuxelela ukuba zingakanani izakha-mzimba okanye amanqatha akuyo nto, ngokusekwe kubungakanani bokusebenza obucetyiswayo. Amanani kunye neepesenti zibhalelwe i-2,000 yeekhalori / ukutya kwemini. Uyakufumana ileyibhile ngasemva kwezinto ezipakishiweyo, ezinkonkxiweyo, okanye ezibhotileni ezithi "Iinkcukacha zesondlo."
Nantsi indlela yokufunda ilebhile ngokufanelekileyo:
Ukukhonza ubungakanani
Okokuqala, uya kufuna ukubeka ingqalelo kwisayizi yokukhonza. Kudweliswe ngokuthe ngqo phantsi kwesibindi "Iinkcukacha Zesondlo." Olu lwazi lungezantsi luluhlu lobungakanani benkonzo, enokuthi ingabinayo yonke ikhonteyina. Umzekelo, ubungakanani bokusebenza bunokuba yi-1/2 indebe okanye ii-18 crackers.
Phakathi kuka-2018 no-2020, uninzi lwabavelisi bokutya iilebheli zabo zesondlo ukubandakanya ubungakanani bokwenene bokusebenza. Kwiimveliso ezithile, zinokubandakanya ikholamu yesibini ebonisa amaxabiso kwiphakheji iyonke okanye iyunithi yokutya.
Isibalo sekhalori
Okulandelayo, uya kubona ukubala kweekhalori kuloo mali yokukhonza, kubandakanya inani leekhalori ezivela kumanqatha.
Ipesenti yexabiso lemihla ngemihla
Kwicala lasekunene lelebheli, ipesenti yexabiso lemihla ngemihla likuxelela ukuba yeyiphi ipesenti yenqatha ngalinye okanye isondlo kulolo hlobo lokutya lumeleyo, ngokusekwe kwi-2,000 yekhalori / ukutya kwemini. Ngaphezulu kweepesenti ezingama-20 zithathwa njengeziphezulu kwaye iipesenti ezi-5 okanye ngaphantsi zithathwa njengeziphantsi.
Amafutha, icholesterol, kunye nesodiyam
Amanqatha apheleleyo, amafutha, kunye ne-sodium zidweliswe kuqala. La ngamaxabiso oza kufuna ukuwanciphisa kunye nokubeka esweni ngokusondeleyo.
IiCarbs, ifayibha, iswekile, kunye neeprotein
IiCarbohydrate, ifayibha yokutya, iswekile, kunye neeprotheyini zidweliswe okwesibini. Ufuna ukuqiniseka ukuba utya ukutya okuninzi ifayibha suku ngalunye ukunceda ukugcina i-cholesterol.
“Iswekile ezongeziweyo” nazo ziya kudweliswa kwiileyibhile zokuhlaziywa kwesondlo.
Iivithamini kunye neeminerals
Iivithamini kunye neeminerali zidweliswe okokugqibela. Ezi zezondlo uhlala ufuna ukuba nezixa ezinconywayo ngokunjalo.
Umbhalo osemazantsi
Okokugqibela, uya kubona umbhalo osemazantsi oxelela ubuninzi bezinto nganye ezinoluhlu lwezondlo ekufuneka ujonge kuzo ukuba utya i-2,000- okanye i-2,500 yeekhalori / ukutya kwemini.
Ukwazi ukuba ujonge ntoni-kwaye phi kwiiphakeji zakho zokutya- linyathelo elibalulekileyo lokugcina amanqanaba akho e-cholesterol esezantsi kwaye intliziyo yakho iphilile.
Khetha Ulawulo
Inqanaba leVitamin B12