Nangona kukho iintlobo ezininzi zokutya okunempilo ezingabandakanywa kwisondlo ukuze unciphise i-cholesterol yakho kunye ne-triglycerides, kukho ukutya okunye kufuneka usebenzise ngokukhawuleza - ukuba awuyikushiya ngokupheleleyo - ukusuka ekudleni kwe-lipid. Ezinye iintlobo zokutya azichaphazeli kuphela i-cholesterol yakho kunye ne-triglyceride-inokuchaphazela ezinye iimeko zonyango ezinempembelelo embi entliziyweni yakho-njengesifo sikashukela kunye negazi eliphezulu.
Ngokuqwalasela ukutya okubandakanya ekudleni kwakho, uqinisekisa ukuba ugcina amanqanaba akho e-lipid - kunye nentliziyo yakho-enempilo. Ukutya okulandelayo kunokuchaphazela iphrofayili yakho yepilid kwaye kufuneka isetyenziswe ngokukhawuleza kwisondlo sakho:
Ukutya okuphakamileyo kumafutha anelisiweyo
Ucwaningo luye lwaphawula ukuba ukutya ukutya okuphezulu kumafutha amaninzi kunokunyusa i- LDL cholesterol. Nangona kunjalo, uphando oluthile luye lwaphawula ukuba nangona ukutya okuphezulu kunamafutha azalisiweyo kunokwandisa amanqanaba akho e-LDL, uhlobo lwe-LDL lwenyuka lukhulu kwaye lubuhlungu - uhlobo lwe-LDL olungabonakali kwandisa umngcipheko wesifo senhliziyo. Nangona kunjalo, oku kutya kuphezulu nakwiikhalori - ezinokubangela ukuba ube nesisindo xa udla oku kutya rhoqo. I-American Heart Association icebisa ukuba amanqatha azalisiweyo kufuneka abe ne-7% engama-caloric yakho yansuku zonke. Ezi zokutya zihlala ziphakamileyo ngamafutha anelisiweyo:
- Ukutya okudlulileyo
- Iimveliso zederi
- Iipilisi ezithile zokupheka
- Inyama yezilwanyana
Kukho ukutya okuninzi okupakishwe ngaphambili - njengokutya kunye nokutya-okunokuthi kube phezulu kwioli egcweleyo. Kwezinye iimeko, inguqu ephantsi yeefowuni zokutya ozithandayo ingafumaneka kwakhona. Kule meko, kufuneka uhlolisise iilebula zokutya ukuze uqinisekise ubungakanani bamafutha azalisiweyo ngokusebenza.
Ukutya kweFat Fat
Iimpawu ze-Trans zihlobo lweoli ezifumaneka kwiindawo zokutya ezithile. Ngenxa yokuba le mafutha inganciphisa i-HDL, yandisa i-LDL, kwaye ikhuthaze ukuvuvukala, kucetyiswa ukuba unciphise ukutya okunamafutha atshintshe entliziyweni yakho-ukutya okunempilo. Ezinye zezi zokutya ezilandelayo ziyakwazi ukuzisa amafutha atshintshe ekudleni kwakho:
- Ukutya okuthosiweyo
- Ezinye ukutya okukhawulezayo
- Ama-pastries, amaqebelengwane kunye nama-pie
- Ezinye ukutya zokutya
- I-cream cream
I-FDA ithe i-trans oil "ayibonakali njengendlela ephephile", ngoko ke abakhiqizi baphumelela ukusebenzisa le mafutha ekulungiseleleni ukutya kwabo. Ngenxa yokuba ukutya okunako kunokongeza amafutha kunye neekhalori ezidityanisiweyo ekudleni kwakho, nazo, kufuneka zilinganiselwe - ukuba zingagwenywa - kwisicwangciso sakho sokunciphisa i-lipid.
Ukutya kunye neS Sugars ezicokisekileyo
Ukutya okuphakamileyo kumxholo weshukela ococekileyo kufuneka kugwenywe ukuba ubukele izinga lakho leepidid. Ukutya okuphezulu kwiishukela ezicocekileyo kunokuchaphazela kakubi i- HDL yakho kunye namazinga e-triglyceride. Ezinye iifundo zifumene unxibelelwano phakathi kokutya ukutya okuphezulu kwiishukela ezicokisekileyo kunye nomngcipheko okhulayo wezifo zenhliziyo. Ngenxa yoko, i-American Heart Association icebisa ukuba akukho-6 amathisipuni eshukela ekudleni kufuneka achithe imihla ngemihla ngabasetyhini kunye neetapuni eziyi-9 imihla ngemihla yamadoda.
Ezinye zokutya ezibonakalayo eziphezulu kwiishukela ezicocekileyo ziquka i-candy, i-pastries, i-colas, ii-cookies kunye namaqebelengwane. Nangona kunjalo, ushukela ococekileyo unokufihlaka kwezinye ukutya okunempilo, kubandakanya:
- Izithelo zeejusi
- Isonka
- Yogurt
- Ukutya kokutya
- Ama-Sauces - kuquka i-tomato ne-apple sauce
- Ukugqoka isaladi
Ushukela ococekileyo unokufihlakele kwezinye izidlo kunye nokutya kwangaphambili, okubangela ukuba ushukela kunye neekhalori zithatha ukutya kwakho kwansuku zonke. Ngethamsanqa, kukho ezinye iindlela zokwenza oku kudla okunempilo kunye neshukela elincinci elincinci. Ngokomzekelo, unokutshintshela isonka sakho esiphezulu se-carbohydrate isonka sangqolowa esipheleleyo.
Esikhundleni sokuthenga i-juicy fruit juices e-shelf, wenza izandi zakho zeziqhamo usebenzisa iziqhamo zangempela-ngaphandle kweshukela elongezelelweyo. Oku kuya kukwandisa i- fiber yakho intake - uhlobo lwe-carbohydrate enganceda ukunciphisa i-cholesterol yakho ye-LDL.
Iileyibhile zokutya - ezinokufunyanwa emva kwamaphakheji amaninzi okutya - ingaba ngumlingani wakho omhle xa ufuna izinto zokutya ukukhawulela ukutya kwakho okunempilo. Umxholo we-fat fat and fat content is located under the Total Fat isihloko seleyile yondlo, kanti umxholo weshukela unokufumaneka phantsi kweNkcitho yeCarbohydrates.
Imithombo:
U-Whitney EN kunye no-SR Rolfes. Ukuqonda Ukutya, 14. Publishing Wadsworth 2015.
Iqela leMfundo leSizwe le-Cholesterol. Ingxelo yesithathu yeNkqubo yeMfundo yeSizwe yeCholesterol (NCEP) iPhaneli yoLwazi malunga nokuThengwa, ukuVavanywa, kunye nokuPhathwa kwe-High Blood Cholesterol kwiBantu abadala (i-Adult Treatment Panel III) ingxelo yokugqibela. Ukuhamba ngo-2002; 106: 3143-3421.
I-American Heart Association: I-Sugars eyongeziweyo Yongeza Kwengozi Yakho Yokufa Kwiintliziyo Zengqondo. Isiqhagamshelo: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Added-Sugars-Add-to-Risk-of-Dying-from-Heart-Disease_UCM_460319_Article.jsp#.VxorvjArKM8. Kufumaneka ngomhla we-21 uEpreli 2016.