Ingabe kukhona i-cholesterol enhlanzini?
-Delile
- Ingabe izinhlanzi ziqukethe i-cholesterol?
- Ukuqonda i-cholesterol
- Ukudla kanye namazinga e-cholesterol
- Ingabe kulungile ukudla izinhlanzi uma ubheka i-cholesterol yakho?
- Ziqhathaniswa kanjani izinhlanzi?
- Kufanele ngidle kangakanani inhlanzi?
- Ukuthatha
Kulungile, ngakho-ke i-cholesterol ayilungile futhi ukudla izinhlanzi kuhle, akunjalo? Kodwa linda - ezinye izinhlanzi aziqukethe i-cholesterol? Futhi ingabe i-cholesterol ethile ayikulungele? Ake sizame ukuqondisa lokhu.
Ingabe izinhlanzi ziqukethe i-cholesterol?
Ukuqala, impendulo ithi yebo - zonke izinhlanzi ziqukethe i-cholesterol ethile. Kodwa ungakuvumeli lokho kukwethuse. Izinhlobo ezahlukahlukene zokudla kwasolwandle ziqukethe inani elihlukile le-cholesterol, futhi eziningi ziqukethe amafutha angakusiza ukuphatha amazinga akho e-cholesterol.
Kodwa ngaphambi kokuba singene kuziphi izinhlanzi ezinamafutha, ake sikhulume kancane nge-cholesterol.
Ukuqonda i-cholesterol
I-cholesterol yinto enamafutha ekhiqizwa isibindi sakho futhi ikhona kuwo wonke amaseli akho. Kukusiza ukucubungula uvithamini D, ukuphula ukudla, nokwenza ama-hormone.
Kunezinhlobo ezimbili eziyinhloko ze-cholesterol: i-low-density lipoprotein (LDL), noma i-cholesterol "embi", ne-high-density lipoprotein (HDL), noma "okuhle" cholesterol. Awufuni amazinga aphakeme we-cholesterol ye-LDL ngoba inganqwabelana emithanjeni yakho yegazi, ivimbe ukugeleza kwegazi, futhi ibangele amahlule egazi. Lezi zinkinga zingaholela ezinkingeni ezinkulu ezifana nokuhlaselwa yisifo senhliziyo noma isifo sohlangothi.
Kodwa-ke, amazinga aphezulu we-cholesterol ye-HDL muhle, njengoba i-cholesterol ye-HDL isiza ukuhambisa i-cholesterol ye-LDL emithanjeni yakho.
I-National Institutes of Health phambilini yancoma amazinga alandelayo e-cholesterol enempilo:
- Ingqikithi ye-cholesterol: ngaphansi kwama-milligram angama-200 nge-deciliter ngayinye (mg / dL)
- I-cholesterol ye-LDL (“embi”): ngaphansi kuka-100 mg / dL
- I-cholesterol ye-HDL (“kuhle”): 60 mg / dL noma ngaphezulu
Le mihlahlandlela ivuselelwe ngonyaka we-2013 e-United States, futhi ilitshe le-LDL cholesterol lasuswa ngenxa yobufakazi obunganele. I-European Union isasebenzisa imigomo ye-LDL.
Ukudla kanye namazinga e-cholesterol
Ukudla okudlayo kuthinta amazinga akho e-cholesterol, njengokuthi uvivinya kangakanani umzimba, ufuzo, nesisindo sakho. Noma ikuphi ukudla okuqukethe i-cholesterol kuzokwengeza i-cholesterol egazini lakho, kepha izephulamthetho eziyinhloko zokudla zigcwele futhi zihambisa amafutha. Lawa mafutha akhuphula amazinga akho e-LDL futhi wehlisa amazinga akho e-HDL. I-American Heart Association iphakamisa ukuthi kudliwe ngaphansi kwamaphesenti ayi-7 wamakhalori akho kusuka kumafutha agcwele kanye nangaphansi kwephesenti elilodwa kusuka kumafutha we-trans.
Amafutha e-monounsaturated ne-polyunsaturated, ngakolunye uhlangothi, athathwa njengamafutha "anempilo". Zengeza kumagremu akho aphelele kodwa azibangeli ukwanda kwamazinga e-cholesterol e-LDL.
Ingabe kulungile ukudla izinhlanzi uma ubheka i-cholesterol yakho?
Uma izinguquko ekudleni ziyingxenye yohlelo lwakho jikelele lokwehlisa amazinga akho e-LDL cholesterol, inhlanzi iyindlela enhle. Ngenkathi zonke izinhlanzi ziqukethe i-cholesterol, eziningi zinama-omega-3 fatty acids amaningi. Lawa ngamafutha abalulekile wokudla angakusiza ekugcineni amazinga e-cholesterol enempilo ngokwehlisa amazinga akho e-triglyceride. Futhi zingasiza ukukhuphula amazinga akho e-HDL.
Umzimba wakho awukwazi ukwenza ama-omega-3 fatty acids abalulekile, ngakho-ke kufanele uwathole ekudleni okudlayo. Ama-Omega-3 abalulekile ezinhlotsheni ezahlukahlukene zomzimba nobuchopho futhi kucatshangwa ukuthi kuthinta imizwa nobuhlungu. I-Salmon, i-trout, ne-tuna, kanye nama-walnuts nama-flaxse, konke kuyimithombo emihle ye-omega-3 fatty acids.
Ngaphezu kwalokho, izinhlanzi eziningi ziphansi emafutheni agcwele futhi agcwalisiwe, futhi eziningi aziqukethe nhlobo amafutha.
Konke lokho kusho, ungahle uzibuze ngezimfanzi, eziqukethe i-161 mg ye-cholesterol ku-3-ounce ekhonzayo. Uma unamazinga aphezulu e-cholesterol, udokotela wakho angakweluleka ukuthi ugweme imfanzi. Uma kunjalo, kufanele ulandele izincomo zikadokotela wakho. Kepha khumbula ukuthi ucwaningo lukhombisile ukuthi ukwanda kwamazinga e-HDL ekudleni imfanzi kungadlula ubungozi kusukela ekukhuleni kwamazinga e-LDL. Funda kabanzi ngalo kule ndatshana yezimfanzi, i-cholesterol, nempilo yenhliziyo.
Ziqhathaniswa kanjani izinhlanzi?
Ngezansi kunezinhlanzi okufanele uzicabangele ukuthi zifaka phakathi ekudleni kwakho. Ingxenye ngayinye ingama-ounces ama-3, futhi konke okulungiselelwe ukulungiselela amafutha amancane, njengokugoqa noma ukosa. Ukufisa ngokujulile izinhlanzi zakho kuzokwengeza nakanjani amafutha ne-cholesterol. Uma ususa inhlanzi, sebenzisa uwoyela onamafutha agcwele, njengamafutha we-avocado.
| I-Salmon, i-sockeye, iphekwe ngokushisa okomile, i-3 oz. Cholesterol: 52 mg Amafutha agcwalisiwe: 0.8 g Amafutha weTrans: 0.02 g Inani lamafutha: 4.7 g Okuvelele kokudla okunempilo: I-Salmon ingumthombo omuhle wama-omega-3 fatty acids, asiza ukusebenza kobuchopho ngaphezu kokulinganisa amazinga e-cholesterol kanye nokwehlisa umfutho wegazi. | Imfene, iphekwe, 3 oz Cholesterol: 161 mg Amafutha agcwalisiwe: 0.04 g Amafutha weTrans: 0.02 g Inani lamafutha: 0.24 g Okuvelele kokudla okunempilo: I-Shrimp ingenye yezinhlanzi zasolwandle ezithandwa kakhulu eMelika. Kungumthombo ophilile wamaprotheni, uhlinzeka ngamagremu angama-20 ngama-ounces amathathu. Indlela enempilo kunazo zonke yokupheka imfanzi ukuyipheka noma ukuyibilisa. | I-Tilapia, iphekwe ngomlilo owomile, 3 oz. Cholesterol: 50 mg Amafutha agcwalisiwe: 0.8 g Amafutha weTrans: 0.0 g Inani lamafutha: 2.3 g Okuvelele kokudla okunempilo: I-Tilapia iyabiza futhi kulula ukuyilungisa. Futhi ungumthombo omuhle we-calcium, esekela impilo yamathambo namazinyo. |
| I-cod, iphekwe ngokushisa okomile, 3 oz. Cholesterol: 99 mg Amafutha agcwalisiwe: 0.3 g Amafutha weTrans: 0.0 g Inani lamafutha: 1.5 g Okuvelele kokudla okunempilo: I-cod iyinhlanzi ebiza kakhulu, kepha ibambelela kahle kumasobho kanye nesitshulu. Kungumthombo omuhle we-magnesium, osiza ekwakhiweni kwamathambo nokukhiqizwa kwamandla. | I-tuna emhlophe ekheniwe emanzini, i-1 can Cholesterol: 72 mg Amafutha agcwalisiwe: 1.3 g Amafutha weTrans: 0.0 g Inani lamafutha: 5.1 g Amaphuzu avelele kwezempilo: I-tuna ekheniwe iyindlela elula yokwenza isemishi noma i-casserole. Kungumthombo omuhle kakhulu wevithamini B-12 enika amandla. | I-Trout (izinhlobo ezixubekile), iphekwe ngomlilo owomile, i-3 oz. I-cholesterol: 63 mg Amafutha agcwalisiwe: 1.2 g Amafutha weTrans: 0.0 g Inani lamafutha: 7.2 g Okuvelele kokudla okunempilo: ITrout ngomunye umthombo omuhle wama-omega-3 fatty acids. Ibuye inikeze i-phosphorus, esiza izinso zakho ukuhlunga imfucuza. |
Kufanele ngidle kangakanani inhlanzi?
I-American Heart Association incoma ukuthi abantu badle izinhlanzi okungenani kabili ngesonto. Basikisela ukukhishwa kwama-ounce ama-3.5, okungcono izinhlanzi eziphakeme ku-omega-3 fatty acids njenge-salmon, herring, noma trout.
Kukhona ukukhathazeka ngabesifazane abakhulelwe abathola i-mercury eningi kakhulu ezinhlanzini abazidlayo. Abesifazane abakhulelwe kufanele bakhawulele ukusetshenziswa kwe-tuna ngama-ounce ayisithupha asebenza kathathu ngenyanga, futhi banciphise i-cod ibe yizinsizakalo eziyisithupha ngenyanga, ngokusho koMkhandlu Wezokuvikela Kazwelonke.
Ukuthatha
Zonke izinhlanzi ziqukethe i-cholesterol, kepha zingaba yingxenye yokudla okunempilo enhliziyweni. Kuyathakazelisa ukuthi kukhona nobufakazi obukhombisa ukuthi, ngaphandle kwezinhlanzi, kunenzuzo ekulawuleni ubungozi besifo esingelapheki. Ukuthola ukudla okungcono kakhulu ongakudla ukusiza ukuphatha impilo yakho ne-cholesterol, kufaka phakathi inhlanzi, khuluma nodokotela wakho. Bangakunikeza ukuholwa, noma bangakudlulisela kuchwepheshe wezokudla obhalisiwe, ongakudalela isu lokudla.
Izindatshana Ezidumile
Izimbangela Zokukhathala nokuthi Ungakuphatha Kanjani
