Ukulawula iiMeko zombini ngeNdlovu yakho
Ukuba uye wafumanisa ukuba unesifo se- cholesterol ephezulu kunye nohlobo lwesibini lwesifo sikashukela , usenokuziva ukhululekile kwimeko yokuguqula ukutya kwakho. Kufuneka ukwazi ukuba kukho ukugqithwa okukhulu malunga nendlela yokutya kunye neemeko ezimbini kwaye ukuba akunzima kangangoko unokucinga. Nazi iindlela ezintathu zokuqala zokulawula i-cholesterol ephezulu nesifo sikashukela ngokutya kwakho.
1. Ukwandisa iFiber
Qala ngokutya imifuno. Kukho isizathu sokuba isetyhu sephepha yesifo sikashukela sincoma ukuzalisa isiqingatha seplate yakho kunye nemifuno engekho-starchy-ilayishwe ngefiber. Baye baphakamileyo kwi-phytonutrients, kodwa i-fiber yinzuzo enkulu kunazo zonke i-cholesterol kunye nesifo sikashukela.
I-Fiber yinxalenye yezityalo. Uyidla, ikuzalisa, kodwa ayifaki nayiphi na ikhalori. Oku kunceda isifo sikashukela kuba abantu abaninzi abanesifo seswekile bajonga ubukhulu babo.
I-fububle yombulunga (uhlobo oluneembotyi, ii-apula, i-oatmeal) uncedo ekunciphiseni i- cholesterol "engalunganga" yeLDL kwaye inceda ukugcina amazinga e-glucose egazi. Iziqhamo ezintsha, imifuno kunye neengqolowa ezipheleleyo ziyimithombo engcono yefiber. Nenjongo yokwandisa inani lefayibhile oyidlayo imihla ngemihla, ubuncinane ama-25 amagremu ngosuku ukuba ungumfazi; 38 amagremu ngosuku ukuba ungumntu.
2. Khetha iifayile ezifanelekileyo kumafutha amabi
Olunye utshintsho oluphilileyo lwesifo sikashukela kunye ne-cholesterol ephezulu kukutshintsha amafutha kunye namafutha owasebenzisayo.
Njengomgaqo oqhelekileyo, ufuna ukutya amafutha amaninzi ase-monounsaturated (afumaneka kukutya okunjengama-walnuts, avocado, kunye neoli yeoli) kunye nokunciphisa amafutha azalisiweyo (afumaneka kwiimveliso ezixhambileyo kunye nemveliso yobisi egcweleyo) kunye namafutha atyathwa kunye nempahla ebhaka).
3. Ukunciphisa ubukhulu
Lo unokuba nzima, kodwa ukufikelela kwisisindo esinempilo kunokuphucula kokubili isifo sikashukela kunye ne-cholesterol yakho ephakamileyo.
Ukulahlekelwa isisindo kunokukunceda unciphise amazinga e-blood glucose yakho, kunye nokunciphisa i-cholesterol yakho kunye ne- LDL "okubi" ye-cholesterol.
Enye yezona ndlela ezilungileyo zokuqala isicwangciso sokulahlekelwa kwesisindo kukuqala ukugcina irekhodi lokutya lento odlayo. Ukurekhoda ixesha odlayo, kunye nemali yonke imihla iintsuku ezintathu (iintsuku ezimbini zeveki kunye nemini yeveki enye). Ekupheleni kweentsuku ezintathu, yenza irekhodi lakho lihlalutyiweyo ngodloyiji obhalisiweyo, okanye sebenzisa inkqubo ekhompyutheni ukuchonga inani eliphakathi kweekhalori ozidlayo. Unokufunda ezinye iipateni, ezifana nokuba zininzi iimifuno odlayo (okanye ungadli), kunye neentlobo eziphambili zeoli ekudleni kwakho.
Ngokubambisana nomsebenzi wokusebenza, ukulawula i-calorie yakho yokudla i-calories isisitshixo ekulahlekeni kwesisindo. Ukulandela isicwangciso semenyu esisetyenzisiweyo sinokuba yindlela efanelekileyo yokugcina ukutya kwakho phantsi kolawulo. Qala ngokubala iimfuno zakho zekhalori zemihla ngemihla ukuze ufumane iqondo lekhalori oyifunayo ukulahleka kwesisindo.
Iinguqu ezincinci zingenza umehluko
Khumbula ukuba awuyedwa. I-cholesterol ephezulu kunye nesifo sikashukela zimbini zeemeko zonyango eziqhelekileyo phakathi kwabantu abadala baseMerika. Nenjongo yokwenza utshintsho lwezondlo ngokuthe ngcembe, zithokoze ngenxa yenguqu enokuyenza, kwaye qi
Qaphela ukuba kukho iindlela ezininzi zesifo sikashukela. Azikho zonke iifom ezinokulawulwa ngokutya kuphela. Qiniseka ukuba uhlolisisa nodokotela wakho ngamanyathelo athile ekulawuleni imeko yakho.
Imithombo
> Zonke malunga neCholesterol. Umbutho weSwekile waseMelika. http://www.diabetes.org/are-you-at-risk/lower-your-risk/cholesterol.html.
> I-Cholesterol kunye nesifo sikashukela. Isifo sikashukela Canada. https://www.diabetes.ca/diabetes-and-you/healthy-living-resources/diet-nutrition/cholesterol-diabetes
> Isifo sikashukela, iSifo seNtliziyo, kunye neStroke. Isizwe seSizwe seSifo seswekile. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/heart-disease-stroke