Ngamanye amaxesha, ukutya okuphezulu kwe-cholesterol akuyi kuchazwa ngqo kwilebula.
Xa kuziwa ekufumaneni ukutya okuphezulu kwe-cholesterol , akusoloko kulula njengoko ufunda iilebula. Iimpawu zobungqina bokutya kufuneka zihlale ziluhlu lwe-cholesterol, kwi-milligram (mg), ngokusebenza. Kodwa ukutya okuninzi owathengayo akunazo iileyile zokutya, ezifana nezitya ezithengiweyo kwi-deli. Eli nqaku liza kuchaza indlela yokufumana ukutya okuphezulu kwe-cholesterol, okanye ngaphandle kwelebula.
Ukuqonda iCholesterol
Nangona i-cholesterol ifumene imboleko embi, akuyiyo loo nto ityala. Umzimba wakho uyayidinga i-cholesterol, kwaye isibindi sakho senza malunga ne-1000 mg yempahla yonke imihla.
Ukongeza kwi-cholesterol eyenziwa ngumzimba, sine-cholesterol evela kwimveliso yezilwanyana. Ngokomzekelo, iimveliso zobisi, inyama, intlanzi kunye neengqayi zeqanda ziqukethe i-cholesterol. Ukutya okuvela ngokupheleleyo kwizityalo, ezifana nemifuno, iziqhamo, kunye neenqolowa, aziqukethe i-cholesterol.
Umlinganiselo owawucetyiswa ngaphambili we-300 mg we-cholesterol ngosuku wawuphakanyiswa kwi-2015 -2020 Izikhokelo zeZidlo zamaMerika. Basuse le ngcebiso, bachaza ubungqina obaneleyo bokubonisa ubudlelwane phakathi kokutya i-cholesterol yokutya kunye negazi lakho le-cholesterol.
Ukufunda iileyile zokutya
Oogqirha banokuncoma izidlo ze-cholesterol ezithintekayo kwizigulane ezinezinga eliphezulu ze-cholesterol kunye nesifo senhliziyo esaziwayo, ngamanye amaxesha kulabo abanomngcipheko omkhulu wezifo zenhliziyo.
Ukulandela ukutya okunjalo, kubalulekile ukufunda iibhile zokutya ekudleni ngaphambi kokutya.
Iileyibhile nganye yokutya kufuneka ifake ii-milligram ze-cholesterol nganye. Ungalibali ukujonga ubukhulu bokusebenza. Ngamanye amaxesha iimveliso zingabonakala ziphantsi kwi-cholesterol, kodwa ukuba udla ngaphezu kweenkonzo ezicetywayo ngexesha elilodwa, ngoko unokugqiba ukuchitha enye i-cholesterol ngaphezu kwakho.
Unokudideka ngamaphesenti afakwe kwilebula, ephawulwe njenge "% yexabiso lemihla ngemihla." Inani lemihla ngemihla - okanye ixabiso lokubiza nganye - lixesha le-USDA leemfuno zondlobomi zemihla ngemihla, ngokusekelwe kwi-2,000-calorie yokutya. I-cholesterol, iphesenti isekelwe kwikota ye-300 mg.
Ukutya ngaphandle kwamaLebel
Ezinye ukutya kwivenkile ayinayo iilebula - ezifana neziqhamo nemifuno - kodwa aba abanakho i-cholesterol. Kweminye imveliso, i-USDA igcina isiseko seenkcukacha zondlovu. Ezi nkcukacha zibonelela ngeengqungquthela ze-cholesterol zokutya ezahlukeneyo. Konke omele ukwenze kukusebenzisa igama elingundoqo, njenge "turkey," uze uphewule phantsi uze ufumane i-backey ye-turkey oyalele. Emva koko, unokufumana zonke iinkcukacha zesondlo, kuquka i-cholesterol, ngokutya okhangelayo.
Kuthiwani Ngamafutha?
Ukongeza kokubukela umxholo we-cholesterol wokutya kwakho, mhlawumbi ufuna ukugcina iithebhu kwioli egcweleyo kunye namafutha atshintshe.
Ngokutsho kwe-USDA, amafutha azalisiweyo angakhuphula "i-cholesterol embi" okanye iipoproprotein ezisezantsi (LDL); Le nto yinto yokuguqula izixhobo ezingakhokelela ekuhlaselweni kwentliziyo okanye ngemivimbo . Iimpahla zeTr ziye zaxhunywa kumanqanaba okwandiswa kweLDL kunye namazinga e-HDL anciphise. I-USDA icebisa ukunciphisa amaninzi kunye namafutha atshintshe kunokwenzeka.
Noko ke, amafutha angenayo i-unsaturated , ingaba yinto enhle ngomzimba. Ngokutsho kwe-USDA, amaninzi amanqatha ekudleni kwakho kufuneka avele kumafutha angenayo. Imbewu, iantonga kunye nentlanzi yonke imithombo emihle yale mafutha enempilo.