Amafutha Okhethile Ukupheka kunye unokuncedisa Gcina i-cholesterol yakho kwi-Check
Xa ulungiselela ukutya okuthandayo okunciphisa i-cholesterol, ungase ucinge ezininzi zeoli zokupheka, kodwa ziyakwenza umehluko omkhulu njengoko uphekayo.
Ukupheka ngokwakho, ngokuchasene nokutya ukutya okulungiselelwe ukuthengisa, yenye yeendlela eziphambili zokulawula umlinganiselo we-cholesterol kunye namafutha ekudleni kwakho, bathi abaphandi.
"Umthombo omkhulu [we-cholesterol yokutya kunye namafutha] ngabantu bathenga ukutya kwaye abapheki," kusho u-Anne Nedrow, MD, uprofesa onxulumene namayeza e-Oregon Health and University University ePortland.
"Abaninzi baseMerika bafuna ukutya amanqatha amaninzi amaninzi ."
Kodwa nangenxa yabapheki abanamava, imithombo eyahlukeneyo ye-cholesterol kunye neenqatha - kwakunye neentlobo ezahlukeneyo zamafutha - zinokumangalisa. Kwaye amabango ezempilo kwiilebula zokupheka kwamafutha kunye nezinye iimveliso zokutya azinciphisi ukudideka.
Amafutha kunye namafutha aphakamisa i-Cholesterol
Iintlobo ezine eziphambili zeemveliso ezifumaneka kwimveliso yokutya zizaliswa ngamafutha, amafutha e-polyunsaturated, i-monounsaturated amafutha kunye nama-acids ano-fatty acids, ngokubhekiselwe kuthiwa " amafutha atshintshe ."
- Amafutha anelisiweyo ahlala eqinile kwindawo yokushisa lokushisa (cinga intonga ibhotela). Amafutha anelisiweyo atholakala kwioli yama-tropiki (ioli ye-palm, i-palm kernel ioli kunye neoli yekakhukhunathi), ibhotela ibhotile, i-lard, i-fat fat, i-butterfat, inkukhu yenkukhu kunye namafutha e-salmon.
- Amathambo eTr akhiqizwa amafutha ngenxa yokungenisa i-hydrogen kwioyile yemifuno; zisetyenziselwa ukutya okulungiselelwe ukurhweba ukuze kugcinwe ukunambitheka kunye nokwandisa ubomi belolu hlobo lokutya. Unokuzifumana kwiibhile zokutya ngokukhangela amagama athi "amafutha athile e-hydrogenated". Zisetyenziselwa endaweni yamanye amaninzi azalisiweyo kuba aphantsi.
I-Saturated and fats are the sources of cholesterol edlayo-zombini wale mafutha adibene nesifo sikashukela, isifo senhliziyo, isifo kunye nezinye iimeko. I-Trans fat iyingozi nakakhulu, kuba iphakamisa amanqanaba "okubi" i-LDL ye-cholesterol kunye namazinga aphantsi "okulungileyo" i-cholesterol ye-HDL.
UDkt. Nedrow uqikelela ukuba amafutha azalisiweyo aquka malunga ne-11 ukuya kwi-12% yeekhalori ezidliwayo kwi-American.
I-American Heart Association (AHA) icebisa ukuba lo mfanekiso kufuneka ube ngaphantsi kwama-7%. I-USDA isincoma ukunciphisa amafutha amaninzi ukuya kwi-10% yesondlo esipheleleyo, ngokufaka i-fat fatated (njengebhotela) ngamanqatha angatshatkiweyo (njengeoli yeoli).
Ukutya okuninzi okucutshungulwayo kunamanqanaba aphakamileyo kunye namafutha atshintshe. Abaqhiki, ii-cookies kunye neempahla eziphekiweyo zokurhweba, ezifana nesonka, ii-pie kunye namaqebelengwane zivame ukulayishwa ngamanqanaba aphezulu ale mafutha.
Amafutha kunye namafutha aphantsi kweCholesterol
Kwiphepha le-flip, amafutha angatshatwanga , njengamafutha e-monounsaturated kunye nama-polunsaturated, anganceda ukunciphisa ama-cholesterol amanqanaba, ngakumbi xa asetyenziselwa endaweni yamafutha azalisiweyo. La mafutha, afana nengqolowa namafutha omnquma, aqhelekileyo asetyenziswe umbane kwiqondo lokushisa.
- Amafutha angatshitshiweyo atholakala ekudleni, njengamantongomane, imbewu, iolive kunye ne-avocados. Ioli epheka ezenziwe kule mithombo yindlela enempilo yokupheka ngayo ngentliziyo yakho. Yenza isaladi esekelwe kwioli, usebenzise i-peanut okanye ioli ye-canola ukuze ususe inyama, inkukhu kunye nemifuno.
Iirgarines kunye nokusabalalisa ukutya okufanayo kuyahluka ngokubanzi kwiimali kunye neentlobo zamafutha azinayo-kwaye ayifuni impilo kunokuba ibhotela. I-AHA isincoma ukusebenzisa i-margarine eluhlu lweoli ye-vegetable ye-oyile yintsimbi yokuqala, kunye nequlethi ezingekho ngaphezu kweesigremu zamanqatha azalisiweyo.
Kodwa qaphela ukuba ukusebenzisa nayiphi na i-oyile yokupheka ngokukhululekile-kunye neoli kunye nezobungozi ezinempilo - inokongeza iikhalori ezongezelelweyo, okubangelwa ukuzuza ubunzima. Zonke iifati ziqukethe ngokuphindwe kabini iikhalori ze-carbohydrate okanye iprotheni.