Ukulandela ukutya okunokulinganisela kubalulekile kwiMpilo yeNtliziyo
Enye yezinto zokuqala oziva emva kokufunda unayo i-cholesterol ephezulu okanye i-triglycerides kukuba kufuneka ulandele ukutya kwe-lipid-downing. Kuthetha ukuthini loo nto kwaye unokutshintsha njani into oyidlayo ukuze uncede unciphise i-cholesterol yakho?
Kukho iintlobo ezininzi ezahlukeneyo zokutya kwe-cholesterol apho. Ezi ziquka i- TLC Diet , i-Plate yam, kunye nokutya kweMedithera, kodwa akukho isikhokelo esilandelayo.
Nangona kunjalo, nganye yezi zinto zenzelwe injongo efanayo: gcina i-cholesterol yakho kunye namazinga e-triglyceride kwindawo ephilileyo.
Yonke into yokunciphisa i-lipid efuna ukuba uyenze idla ukutya okuninzi okunempilo ephantsi kwamafutha kunye neekhalori eziphezulu kunye nezondlo eziphezulu. Akunzima kakhulu ukunamathela, nokuba. Unako, ngokuqinisekileyo, ukuquka ukutya okulungele ukulungiswa kokutya kwakho. Kukho neninzi yezifo ezincinci kunye nohlobo oluthile lweemveliso ezikhoyo ezifumanekayo zokutya ngokukhawuleza.
Ukhetho oluhle kunye nolwazi oluncinane lunokuhamba ixesha elide ukugcina intliziyo yakho iphilile. Ezi zinokuthi zikwazi ukuhamba ngokukhawuleza kwindlela ophila ngayo kwaye zishiye uzive unelisekile kunanoma kukuphi ukutya okunamafutha aphezulu. Ukwahlula kukuba uya kuziva ungcono kakhulu.
I-Stock Up kwiZithelo kunye nemifuno
Ilitye lembombo naluphi na ukutya okunempilo kukubandakanya ezininzi iziqhamo kunye nemifuno ekudleni kwakho. Akunjalo nje kuphela ukutya okunokutya okunomsoco ophantsi kweekhalori kunye namafutha anelisiweyo, nazo ziphezulu kwi- fiber kunye nama- phytosterol .
Ezi zondlo ziboniswe kwizifundo zokunciphisa i-LDL ii-cholesterol.
Kukho akukho ukutya oku kuluhlu olufunekayo ukukhusela xa ulandela ukutya kokunciphisa i-lipid. Ngokutsho kwezikhokelo zokutya ezikhoyo, iziqhamo kunye nemigodi kufuneka kuthathe isigxina sesitya sakho sokutya. Zama ukufaka ezininzi kwiinqwelo zakho ekuhambeni kokuthenga ngoba kulula ukukhumbula ukuba uzidle xa zisele ekhitshini lakho.
Uthande Imifuno Yakho
I-chickpeas, iilentile kunye neembotyi nazo kukutya okugqwesileyo ukubeka isitya sakho ngokutya okunciphisa i-lipid. Ezi zokutya azigcini nje kwiivithamini kunye neemaminerali eziphezulu, ziphezulu kwi-fiber. Ezi zithako - kunye nomxholo weeprotheyini eziphezulu - kunokukunceda uzive ugcwele emva kokutya kwaye unciphise ithuba lokutya ngokutya.
Imifuno ixhaphake kakhulu kwaye ingafakwa kwiindawo ezahlukeneyo zokutya. Oku kuquka yonke into esuka kwisaladi esheshayo ukuya kwisidlo esiphezulu.
Thatha amaNts akho
Amantonga ahlala ephantsi. Zingaba zincinci, kodwa zizele zigcwele izondlo, kuquka i-fiber-healthy fiber kunye nama-phytosterol. Amantongomane amaninzi aphezulu kumafuthe angatshatkiweyo, ngakumbi i-omega-3 fatty acid - uhlobo lwe-acid e-unsaturated e-insatur ekwazi ukugcina amanqanaba akho e-lipid enempilo.
Udinga kuphela iincinci zamantombazane ozithandayo ngosuku ukuze ubone izibonelelo zezempilo kwi-cholesterol yakho kunye ne-triglycerides. Ekubeni ama-nuts ayenamaqabunga, awufanele uhambe ngaphaya kwelo xesha kungabangela ukuzuza ubunzima.
Isonka esifanelekileyo kunye neenhlamvu zilungile
Ngokuchasene nenkolelo eninzi, kulungile ukuquka ukutya okutya kwakho . Kufuneka ukhangelele uhlobo luni lokutya okutya. Kwezinye iimeko, ukutya okufana nesonka kunokuphakanyiswa kwi-carbohydrate ecocekileyo.
Unokutshintsha ukutya okuqulethwe ngumgubo omhlophe wokukhetha okutya okutya. Oku kubandakanya izinto ezifana ne-pasta kunye nezinto zokutya. Iingqolowa ezipheleleyo kunye nokutya okukolweni kunezixhobo ezininzi kunezinye iintlobo zezityalo ezenziwe ngoshukela ococekileyo okanye umgubo omhlophe. Oku kunokukunceda ukugcina i-LDL yee-cholesterol ziphilile.
Ukulinganiswa kwakho kweeLiry
I-aisle yobisi yenye indawo yesitolo sokutya ongenakukuphepha xa ulandela ukutya kokunciphisa i-lipid. Iimveliso zonyama ezigcweleyo zonkqonkqo ziphezulu kwioli egcweleyo, esoloko igxininiswa kwisondlo sokunciphisa i-lipid. Nangona kunjalo, kukho izifundo ezimbalwa ezibonisa ukuba iimveliso zobisi zingenayo impembelelo okanye incinci inempilo entliziyweni yakho.
Ezinye iimveliso zobisi, ezinjengeepbiotics ezitholakala kwi yogurt, ziye zaboniswa ukuba zinempembelelo entle kumanqanaba akho eepidid. Ezi zokutya zingaba ziphezulu ngeekhalori, ngoko kuzama ukungena kwi-overboard. Kukho neentlobo ezincinci zeoli kunye nobisi obuthandayo kunye nemveliso yeeshizi ezikhoyo ukwenzela ukuba ungazivumi ukuba unyanzelekile.
Khetha izilwanyana ezifayo
Xa ukhangela inyama ukuba ifake ekudleni kwakho okunempilo, inyama ezinomzimba ezinjenge inkukhu, intlanzi, okanye i-turkey, kunokukunceda ukusika amafutha kunye neekhalori kwizidlo zakho. Inyama ebomvu - kuquka inyama yenkomo, ibhokhwe, kunye nengulube - iphezulu kumanqatha azalisiweyo , anokongeza iikhalori kwisidlo sakho.
Ukuba ufumana isonka esiqingqiweyo senyama kwisitya sakho, unokuyinqumla kwaye unciphise ngokukhawuleza inani leoli odlayo. Nangona kunjalo, ukucwangciswa kwezilwanyana ezifana ne-bologna kunye ne-sausage kufuneka kuphelelwe. Ezinye izifundo zibonise ukuba ukuchitha rhoqo oku kutya kunokuphakamisa umngcipheko wokuhlaselwa kwesifo senhliziyo.
Oku Kuphela Kuqala
Kukho nezinye izinto ezinokutya entliziyweni onokuzifaka kuyo inqwelo yakho yokuthenga. Xa ungathandabuzeki, khangela iileyiti yokutya kwiphakheji yokutya. Ukutya okunomdla wokudla kwe-cholesterol kufuneka kube phantsi kweoli kunye ne-carbohydrates ecocekileyo kwaye iphezulu kwizondlo ezifana nevithamini, i-fibre kunye neprotheni.
Imithombo:
ka-Oliveira Otto MC, uMozaffarian D, uKromhout D, et al. I-Intake yeNtlobo ye-Fat egcweleyo ngokutya Ukuvela kunye nesiganeko Izifo ze-Cardiovascular Disease: I-Multi-Ethnic Study of Atherosclerosis. I-American Journal ye-Clinical Nutrition. 2012; 96: 397-404.
URolfes SR, Whitney E. Ukuqonda Ukutya. 14. Ukuzimela, KY: Ukushicilelwa kweWadsworth; 2015.
> United States Isebe lezoLimo. Izikhokelo zeZidlo zamaMerika 2015-2020.https: //www.choosemyplate.gov/dietary-guidelines