Fumana indlela Ukutya okudumileyo okuthelekisa ngayo iMpilo yeNtliziyo
Ukuba uzama ukwehlisa i-cholesterol ngokwemvelo, unokufuna ukuqwalasela ezinye zezidlo ezidumile ezikhoyo. Izicwangciso zokutya ezidumileyo zijwayele ukugxila kwi-pound-shedding power. Kodwa ezi zidlo zingaba nempembelelo kwi-cholesterol epheleleyo kunye ne-"cholesterol" embi (LDL), ngokutsho kukaBonnie Liebman, umlawuli wesondlo kwiziko laseWashington elisisiseko kwiNkcazo yoluntu, umbutho ozimeleyo we-science-based watch organization.
Xa kucelwa ukuba ulinganise i-cholesterol-ukwehlisa amandla okucwangciswa kwezicwangciso ezahlukeneyo, u-Liebman uthi xa nje zilandelwa ngokucophelela, ukutya kweMedithera , South Beach kunye ne- TLC mhlawumbi kuya kwenza umsebenzi ongcono. Uthi umdaka waseMzantsi South ungenza "ingqiqo" kuba kulula ukulandela. (Enye ingxaki enkulu nayiphi na ukutya kukukwazi ukunamathela kuyo.)
Nanku ukuhlaziywa okukhawulezileyo kwezicwangciso ezininzi ezidumile kunye nomphumo wazo kwizinga le-cholesterol.
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Ukutya: I-fat ephantsi kakhulu (kuquka i-Ornish ne-Pritikin)Oko kuqukwa: Izicwangciso zokutya eziphantsi kweefom (yizona ziphantsi) ziphantsi kakhulu kwi-fat elipheleleyo kunye ne-sodium kunye nesityebi kwi-carbohydrates, okusanhlamvu, imifuno kunye nemifuno.
Isidlo se-Ornish sivumela iimali ezingenamkhawulo zeziqhamo, iinkozo kunye nemifuno, kunye nexabiso elincinane lemveliso yeebisi. Ukutya kwazo zonke iindidi, ioli, iisuthi kunye noshukela akuvumelekile.
Isicwangciso sokutya sePritikin siquka ezininzi ezininzi ze-carbohydrates (i-oats, irayisi e-brown), imifuno ye-starchy (amazambane, i-yams) kunye neengqolowa ezincinciweyo (i-pasta, isonka esimhlophe). Esi sicwangciso sigxininisa imifuno eluhlaza kunye nephekiweyo kunye ne-calcium-rich riches (nonfat ubisi okanye i-yogurt) kodwa ayivumeli enye yokukhonza inyama okanye intlanzi imihla ngemihla.
Ukuthatha izondlo: Ezi regimens ziphantsi kweoli egcweleyo , efanelekileyo yezinga le-cholesterol. Kodwa i-content yabo ephantsi-protein iyinkathazo kuba i-dieter kufuneka idle amaninzi e-carbohydrate ukuze ihlawule. Oku kunokukhokelela ekunyuseni kwe- triglycerides , uhlobo lwe-cholesterol olubopha kwiprotheni egazini ukwenza iLDL.
Uthi u-Liebman uthi: "Kubonakala ngathi kukho ingxaki nge-carbs kunye ne-triglycerides," utsho uLiebman, wathi "akukho nto ichaza ukuba kutheni." Nangona i-American Heart Association [iye] yabongoza abantu ukuba bangalandeli ukutya okuncitshisiweyo kwexesha elide. sizathu. "
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Ukutya: VegetarianOko okubandakanya: Imifuno ye-Vegetarianism ingabangela ukudideka ngenxa yokuhlula kwayo. I-vegan okanye isityalo semifuno isidla kuphela ukutya okuvela kwisityalo, ezifana nemifuno, izityalo okanye izityalo (ubhontshisi obomileyo kunye neeperesi). I-lacto-yemifuno nayo idla ushizi kunye nezinye iilisi, kunye ne-ovo-izityalo zifaka amaqanda kumxube. Umntu onohlaza-mhlaza akayidli inyama ebomvu kodwa udla iintlanzi kunye nenkukhu kunye nokutya kwezityalo, iimveliso zobisi kunye namaqanda.
I-Nutritionist ithatha: "Andiyicingi ukuba ndiyakwazi ukuthetha indlela oku kuchaphazela ngayo i-cholesterol," kusho uLiebman, "kuba kuxhomekeke kwinto yokutya komntu. Ukuba ilayishiwe amaqanda, ushizi, nobisi, ayiyi kuthoba i-cholesterol kuwo onke .
"Ukuba bakhetha iinguqu ezincinci zezi zokutya, baya kuhlaselwa ngamanqanaba e-LDL [" i-cholesterol embi "], kodwa [it] inokuphakamisa i-triglycerides yayo," uyongezelela. "Uninzi lwezityalo zidla ukutya okunempilo kunye neziqhamo, imifuno, iinqolowa ezipheleleyo kunye neembotyi, kodwa akukho siqinisekiso."
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Ukutya: iMediteraOko kuqukwa: Okubizwa ngokuba ngumdlo wesithethe wamazwe anqamle uLwandle lweMeditera, esi sicwangciso sichaza ezininzi iziqhamo kunye nemifuno kunye namafutha aphilileyo angasetshenziswanga, afana neoli yeoli. Oku kutya kunamacandelo amancinci kunye nama-servings ayenzileyo eentlanzi, ezinjenge-tuna, i-salmon kunye ne-mackerel. Ukutya okubomvu kunye neminye imithombo yamanqatha azalisiweyo, afana nebhotela.
I-nutritionist ithatha: "Le nto iyenzela i-cholesterol," utshilo u-Liebman, "nje ngokuba abantu bengacingi ukuba into abayidlayo kwiivenkile zabo zokutyela zaseTaliyane yiyona ndlela yokudla yaseMedithera." Iintlanzi ezinamafutha, ioli yomnquma kunye neoli ye-canola zonke zizityebi kwi-omega-3 fatty acids, ezinokunceda "ukunciphisa i-cholesterol embi," kodwa uLieebman uyalumkisa ngokunyusa amafutha enempilo ngenxa yokuba amanqatha ayenzikhuni.
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Ukutya: Ukusika-i-Carb-Cutting (kuquka uCarb-Buster, Atkins, South Beach kunye neNdawo)Oko okubandakanya: Iidlo eziphantsi kwe-carb ziphikisana kuba ziphambili ekudleni iiprotheyini ezininzi, kubandakanywa inyama ebomvu, ephezulu kwioli egcweleyo kwaye inokuphakamisa amanqanaba e-cholesterol.
Iirejimenti ezimbini zokuqala (iCarb-Buster kunye neAtkins) ziphepha i-carbohydrates nayiphi na indlela, okanye isilula (isinkwa esicutshungulwayo, irayisi emhlophe, ikhekhe, i-cookies) okanye ubunzima (ubuncinci, ezinye izityalo kunye nemifuno). Iidlo zeSouth Beach kunye neNdawo zigxininisa iiprotheni kodwa zinyamezela ixabiso elincinci le-carbs.
I-Nutritionist ithatha: "Nangona ulahlekelwa isisindo, nokuba nokutya okuphezulu kumanqatha azalisekile akunakuphakamisa i-cholesterol yakho," utshilo uLieebman. "Kodwa ukutya okubonakala kubonakala kunokwenzeka ukuba yi-South Beach, enenzuzo yokuvumela i-carbs ephantsi ngaphandle kokuphakamisa i-cholesterol.
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Ukutya: Isidlo-Isikhokelo esisekelwe (kuquka i-MyPlate kunye ne-TLC)Oko kuqukwayo : I- MyPlate iyimbuyiselo ye-USDA kwi-MyPyramid. Ikhuthaza abantu ukuba benze isiqingatha sazo iziqhamo kunye nemifuno yabo, ingaphantsi kwekota yesiplatheni kunye ne-engaphezulu kwekota yesityiweyo. Ngokukhuthaza iziqhamo, imifuno kunye neengqolowa ezipheleleyo, ukutya kunokuba phezulu kwi-cholesterol-ehlisa i-fiber. Ekubeni iphinda icebise ukukhetha ukutyunjwa kwenyama, kunye nentlanzi kabini ngeveki, isicwangciso sinceda abantu ukuba bakhethe iinqununu eziphantsi.
I-Erapeutic Lifestyle Changes (TLC) yokutya iphakanyiswa yiNkqubo yeSizwe ye-Cholesterol Education ukuxhasa ngokuthe ngqo i-cholesterol kulabo abanesifo senhliziyo okanye izinto ezinobungozi obubandakanya amazinga aphezulu e-cholesterol. Ukutya kwe-TLC kukhuthaza ama-ounces ama-5 ngemini yenyama ephilileyo, iinkukhu okanye intlanzi, kunye neenqatha ezininzi, imifuno, iinkozo kunye nemveliso yeeyile ezincinci ngelixa ukunciphisa i-cholesterol ingenisa ngaphantsi kwama-200 mg ngosuku (umzekelo, enye iqanda leqanda ine-213 mg).
I-Nutritionist ithatha: "I-TLC yinto echanekileyo ngakumbi. Iyanciphisa amafutha kunye namafutha atshintshe ," okuya kubangela ukuba kuphakame amazinga e-cholesterol.