Xa ucinga ukutya ukutya kwi-cholesterol-yokunciphisa ukutya, mhlawumbi ugxininisa ekudleni inyama encinane yezilwanyana kunye nezinye izityalo nemifuno. Ukutya okusanhlamvu mhlawumbi kulandela emva kokuba bengenayo ininzi xa kukho nayiphi na inqatha. Kodwa unokumangaliswa xa ufunda ukuba, xa uzama ukwehlisa i-cholesterol yakho, iintlobo zezityalo ozidlayo zingenza umehluko kwiziphumo zakho.
IiCarbohydrates kunye neNtsapho yeMpilo
Ufuna i-carbohydrate ukubonelela umzimba wakho ngamandla. Nangona kunjalo, ngokweNkqubo yeSizwe ye-Cholesterol Education, i-carbohydrates yakho intlawulo akufanele ifike ngaphezu kwe-60% yeekhalori zakho zemihla ngemihla. I-carbohydrate eninzi ekudleni kwakho ayinakuyenza intliziyo yakho.
Izifundo zidibanise ukusetyenziswa okuphezulu kwamagalebhydrate ukuya kumazinga aphezulu e- triglycerides (uhlobo lweoli efunyenwe kuwo wonke umzimba), amazinga aphantsi kwe-HDL, okanye "entle," i-cholesterol, kunye nokuzuza ubunzima.
Njengoko ubona, ukukhetha iindlela ezifanelekileyo zokutya kwi-cholesterol-ukunciphisa isicwangciso sokutya kubalulekile ukugcina amanqanaba akho e-cholesterol kwindawo ephilileyo. Kusenokukunceda ukunciphisa i-cholesterol yakho kancane.
Ziziphi Iingqolowa Eziphambili
Xa ucwangcisa ukutya kokutya okunciphisa i-cholesterol, kubalulekile ukukhetha isinkwa esisisigqityiweyo, i-pasta, kunye nezityalo kunye nokukhusela iigrafu ezicutshiwe, ezifunyenwe kwizidlo ezifana ne-egg noodle, isonka esimhlophe, i-pastries, i-muffins, kunye nabaqhiki.
Kodwa oko akuthethi ukuba kufuneka uthabathe yonke into emnandi ngokutya! Unokulungiselela ukutya okutya okuhlukeneyo kunye nokutya kunye nokutya okutya okutyalwa usebenzisa iinqolowa ezinentliziyo. Nazi ezinye iingcebiso zokukunceda ukhethe iintlobo ezinonophelo zeentlobo zokutya ekudleni kwe-cholesterol:
- Shintsha i-pasta yakho rhoqo kwi-pasta yengqolowa. Ezi zintlu ze-pasta ziphezulu kwixabiso lezondlo kunamanani alungisiweyo kwaye ziqulethe ixabiso le-fiber (ikakhulukazi i- fiber e-soluble ) enokukunceda ukunciphisa i-cholesterol yakho.
- Ngaba usadla isonka esimhlophe? Zama ukutshintsha kwi-ngqolowa epheleleyo okanye inqolowa epheleleyo. Ezi ntlobo zesonka nazo ziphezulu kwi-fiber, ezinokukunceda ukunciphisa i-cholesterol yakho. Unokuzama kwakhona iintlobo ze-carbohydrate ezincinane zesonka, kodwa qiniseka ukuba uhlolisisa umxholo weoli kunye nefayili kwilebula yokutya ngaphambi kokukhetha kwakho.
- Ezinye izityalo zingasempilweni, ngokunjalo, akudingeki ukuba uzithintele kwisonka esingenakolweni kunye ne-pasta. Ngaba uke wazama ukongeza i-couscous, izityalo ezinjengeenyoya kunye neententili, kunye nelayisi epheleleyo okusanhlamvu ekudleni kwakho? Ezi zi-fat-fat-fat foods , high-fiber foods ezikwazi ukunambitha ezininzi izitya. Kwaye, kwakhona, banokukunceda ukulawula i-cholesterol yakho.
- Jonga into oyongeza kwii-grains zakho! Ukuba udibanisa i-sauce ephezulu ye-fatty kwi-pasta yonke yakho yengqolowa, uya kukhupha i-pasta ye-cholesterol-downing benefits. Akudingeki ukuba udle izonka zakho ezinempilo ezingenanto; Qinisekisa ukuba ugcine izinto zilinganise ngokujonga umxholo weoli u-condiments, ukusasazeka, kunye nososo odla nabo.
Imithombo:
Inkcazo yesithathu yeNkqubo yeMfundo yeSizwe ye-Cholesterol (NCEP) Iqela lezakhono kwi-Detection, Assessment and Treatment ye-Blood High Cholesterol kwi-Adult (PDF) , uJulayi 2004, amaziko e-Heath kaZwelonke: iNational Heart, Lung, ne-Blood Institute.
UWhitney E, uRolfes SR. "Ukuqonda ukutya," u-11. Upapasho lweWadsworth (2007).