Iswekile kunye neCholesterol: Ngaba lukhona unxibelelwano?

Umxholo

• Amakhonkco oPhando Iswekile kunye nezifo zentliziyo
• Ukulawula ukutya kwakho iswekile

Xa sicinga ngokutya okunyusa i-cholesterol, sihlala sicinga ngezo zinzima kumafutha agcweleyo. Kwaye ngelixa kuyinyani ukuba oku kutya, kunye nalawo aphezulu kwi-trans fats, ayonyusa amanqanaba amabi (LDL) e-cholesterol ngaphezulu kunabanye, ngokuqinisekileyo ayisiyiyo kuphela into ekufanele uyiqwalasele.

Abantu baseMelika badla iisupuni ezingama-20 zeswekile yonke imihla, ngokomndilili, ngokweAmerican Heart Association (AHA). Ewe, ukusetyenziswa kwamanani kuyahluka kuye komnye umntu, kodwa akukho mathandabuzo okuba ezi khalori zingenanto ziyichaphazela impilo yethu.

Amakhonkco oPhando Iswekile kunye nezifo zentliziyo

Olunye uphononongo lukhankanywa rhoqo njengokubonisa iziphumo zeswekile kumanqanaba e-cholesterol. Abaphandi bafumanise ukuba ukusetyenziswa kweswekile kuphakamise amanqaku amanqaku kwisifo sentliziyo.

Bazimisele ukuba abantu abatya iswekile engaphezulu bane-cholesterol "elungileyo" esezantsi, okanye i-lipoprotein (HDL) ephezulu. I-HDL iyasebenza ukuthatha i-cholesterol "engalunganga", okanye i-lipoprotein (LDL) esezantsi, kwaye iyise esibindini. Ke, sifuna ukuba amanqanaba e-HDL abe phezulu.

Bafumanise ukuba aba bantu banamanqanaba aphezulu e-triglycerides. Nokuba yeyiphi na kwezi zinto inokunyusa umngcipheko wesifo sentliziyo.

I-Triglycerides luhlobo lwamafutha apho amanqanaba enyuka emva kokutya. Umzimba wakho ugcina iikhalori ongazisebenzisiyo okwangoku. Phakathi kokutya, xa ufuna amandla, ezi triglycerides zikhutshwa kwiiseli ezinamanqatha kwaye zijikeleza egazini. Ngokwe-Mayo Clinic, kusenokwenzeka ukuba ube namanqanaba aphezulu e-triglyceride ukuba utya ngaphezu kokutshisa, kwaye ukuba utya izixa zeswekile, amanqatha, okanye utywala.

Njenge-cholesterol, i-triglycerides ayinyibiliki egazini. Bahamba bejikeleza inkqubo yakho yemithambo, apho banokonakalisa udonga lwe-artery kwaye babangele i-atherosclerosis, okanye ukuqina kwemithambo. Lo ngumngcipheko wokuhlaselwa sisifo, isifo sentliziyo, kunye nesifo sentliziyo.

Ukulawula ukutya kwakho iswekile

Icebisa ukuba ungafumani ngaphezulu kwe-10 yeekhalori zakho kwiswekile, okanye nasezantsi njengepesenti ezi-5, ukuya. I-AHA ngokufanayo icebisa ukuba abasetyhini bangafumani ngaphezulu kweekhalori ezili-100 suku ngalunye kwiishukela ezongeziweyo, kwaye amadoda angabi ngaphezulu kweekhalori ezili-150 - ziitispuni ezi-6 ne-9 ngokwahlukeneyo. Ngelishwa, kuncinci kakhulu kunoko baqikelela ukuba uninzi lwamaMelika lufumana ngoku.

Ngokombono, ii-jellybeans ezili-10 ezinkulu ziqulathe i-78.4 yeekhalori ezisuka kwiswekile, okanye malunga ne-20 gram yeswekile (4 iitisipuni), ephantse ibe sisibonelelo sakho sonke ukuba ungumfazi.

Funda ukuqaphela iswekile kwiilebheli zokutya. Iswekile ayisayi kudweliswa ngolu hlobo kwiilebheli zokutya. Izithako ezinje ngesiraphu yengqolowa, ubusi, iswekile yemithombo, iswekile, isiraphu, iswiti yengqolowa, kunye nawaphi na amagama aphela ngo “ose” (njengeglucose kunye nefructose) afakwa iswekile.

Fumana izinto ezinokubambela ezifanelekileyo. Ayizizo zonke izinto ezingena endaweni yeswekile ezenziwe zilingana, kwaye ezinye zineengozi zazo. I-Stevia siswiti esinye esisekwe kwisityalo esisinyani esinyani, ngokungafaniyo ne-agave kunye nobusi, ezisenayo iimolekyuli zeswekile.

Njengokubeka iliso kwindlela osela ngayo utywala, iikhalori, kunye namafutha agcweleyo, kuya kufuneka ujonge ukusetyenziswa kweswekile. Akukho nto iphosakeleyo ngokuphatha ngamanye amaxesha, kodwa iziphumo zeswekile zinokuba nzima entliziyweni yakho.