Ukudla ukwehlisa i-cholesterol embi
-Delile
- Ukudla kuvunyelwe ekudleni
- Ukudla Okufanele Kugwenywe
- Imenyu yokudla ehlisa i-cholesterol
- Ngabe iqanda liyayinyusa i-cholesterol?
- Ungazi kanjani ukuthi i-cholesterol yakho yinhle yini
Ukudla okwehlisa i-cholesterol kufanele kube namafutha amancane, ikakhulukazi agcwele futhi athambise, kanye noshukela, ukuze kuthuthukiswe ukujikeleza kwegazi futhi kunciphise ubungozi bokuqongelela amafutha egazini, ukugwema izifo zenhliziyo, njengokuhlaselwa yinhliziyo noma iStroke.
Ngaphezu kwalokho, kubalulekile ukwandisa ukusetshenziswa kwezithelo, imifino kanye nokudla okuphelele, okuthi, ngenxa yokuqukethwe kwayo okune-fiber eningi, kusize ukulawula amazinga e-cholesterol egazini ngokwehlisa ukumuncwa kwawo ezingeni lamathumbu.
Kubalulekile ukuthi ukudla kuhambisane nokusebenza kohlobo oluthile lomsebenzi wokuzivocavoca umzimba, okungenani ama-3 ngeviki ngehora eli-1. Lokhu kungenxa yokuthi ukuvivinya umzimba kuthanda ukwehla kwesisindo nokwanda kwesisindo semisipha, okunomphumela wokwehlisa amazinga e-cholesterol nokwenza ngcono impilo yenhliziyo.
Ukudla kuvunyelwe ekudleni
Ukudla okufanele kufakwe ekudleni ukunciphisa inani le-cholesterol yile:
- Ukudla okune-fiber, okuncamela ukusetshenziswa kwe-oats, isinkwa esinsundu, ilayisi elinsundu, ama-noodle ansundu kanye nofulawa ophelele njenge-carob, i-almond nefulawa we-buckwheat, isibonelo;
- Izithelo nemifino, okungcono okuluhlaza nokushisiwe ukuze kwandiswe inani le-fiber, futhi izingxenye ezi-3 kuye kwezi-5 zalokhu kudla kufanele zidliwe nsuku zonke;
- Khulisa ukusetshenziswa kwezimbotyi, njengobhontshisi, amantongomane, udali nobhontshisi, futhi kufanele kudliwe kabili ngesonto;
- Izithelo ezomile njengama-walnuts, ama-alimondi, amantongomane aseBrazil namakinati, ngoba ngaphezu kokunikeza i-fiber emzimbeni, futhi bacebile ngamafutha e-monounsaturated ne-polyunsaturated, athanda ukwanda kwe-cholesterol enhle, i-HDL. Kubalulekile ukuthi kudliwe amanani amancane nsuku zonke, njengoba ukudla kwawo kwekhalori kuphezulu;
- Ubisi olusikiwe nemikhiqizo yobisi, bakhetha ushizi omhlophe onamafutha aphansi kanye neyogathi engenalutho engenashukela;
- Inyama emhlophe njengenkukhu, inhlanzi kanye ne-turkey.
Ngaphezu kwalokho, kufanele kuphekwe ukudla okuphekiwe noma okuphekiwe, kugwenywe ukudla okuthosiwe, isitshulu, izinongo ezenziwe ngomumo nososo. Ukwengeza ukunambitheka kokudla, kungenzeka ukusebenzisa izinongo zemvelo ezifana ne-rosemary, i-oregano, i-coriander noma i-parsley.
Kubalulekile futhi ukuphuza cishe u-2.5 L wamanzi ngosuku futhi ube nokudla okuyinhloko oku-3 nokudla okulula okungu-2, njengoba kungenzeka futhi ukulawula isisindo. Bona ukuthi isisindo sakho esihle yini.
Kukhona nokunye ukudla okungafakwa ekudleni ukulawula amazinga e-cholesterol egazini ngenxa yezakhiwo zawo. Lokhu kudla yikho:
| Ukudla | izakhiwo | Ungayisebenzisa kanjani |
| Utamatisi, ugwava, ikhabe, ubhamubisi kanye nesanqante | Lokhu kudla kuqukethe i-lycopene, okuyinto enezakhi zokulwa ne-antioxidant esiza ukwehlisa i-cholesterol embi, i-LDL, egazini futhi ikhuphule i-cholesterol enhle, i-HDL. | Zingasetshenziswa ukwenza amasaladi, amasoso emvelo, amajusi noma amavithamini. |
| iwayini elibomvu | Lesi siphuzo siqukethe i-resveratrol namanye amakhemikhali asebenza njengama-antioxidants futhi avimbela ama-molecule amafutha ukuba abekwe odongeni lwe-artery, ngaleyo ndlela kuvune ukujikeleza kwegazi. | Yizingilazi ezi-1 kuya kwezi-2 kuphela zewayini okufanele zisetshenziswe emini noma kusihlwa. |
| Salmon, hake, tuna, walnuts kanye nembewu ye-chia | Bacebile nge-omega 3 enezinto ezilwa nokuvuvukala, ngaphezu kokusiza ukuvimbela ukubonakala kwamahlule angavala imithambo futhi aholele ekuhlaselweni yinhliziyo, ngaphezu kokuvimbela ukwakheka kwamapuleti anamafutha emithanjeni. | Lokhu kudla kufanele kufakwe ekudleni ngezindlela ezahlukahlukene, futhi kufanele kudliwe okungenani ama-3 kuye ku-4 ngeviki. |
| Amagilebhisi Aphephuli | Lesi sithelo sinothe nge-resveratrol, ama-tannins nama-flavonoid, okuyizinhlanganisela ezinamandla amakhulu we-antioxidant, okusiza ukukhulula imithambo yegazi ne-cholesterol ephansi. | Zingasetshenziswa kumajusi noma zidliwe njenge-dessert. |
| I-Garlic / igalikhi emnyama | Iqukethe into ebizwa nge-allicin, elwa namazinga amabi we-cholesterol (LDL), isiza ukunciphisa umfutho wegazi futhi ivimbele ukwakheka kwe-thrombi, ngaleyo ndlela inciphise ubungozi bokuhlaselwa yinhliziyo. | Ingasetshenziselwa ukwenza isizini ukudla. |
| Amafutha e-Olive | Ivimbela uketshezi lwe-cholesterol, inezinto ezilwa nokuvuvukala futhi yehlisa umfutho wegazi. | Okungenani isipuni esingu-1 samafutha omnqumo kufanele sengezwe ngosuku, esingangezwa kumasaladi noma ekudleni uma sesilungile, ngoba lapho kufudunyezwa, amafutha omnqumo angalahlekelwa yimpahla yawo. |
| Ilamuna | Iqukethe ama-antioxidants avimbela uketshezi kwe-cholesterol enhle, i-HDL. | Ijusi likalamula lingangezwa kumasaladi noma lixutshwe namanye amajusi noma itiye. |
| Oat | Icebile kuma-beta-glucans, uhlobo lwefayibha encibilikayo esiza amazinga aphansi e-cholesterol. | Ingangezwa kumajusi noma amavithamini noma isetshenziswe ekulungiseleleni amakhekhe namakhukhi. Kungenzeka futhi ukusebenzisa inkomishi eyodwa ye-oats ngesidlo sasekuseni noma ukusebenzisa ubisi lwe-oat esikhundleni sobisi lwenkomo. |
| I-artichoke | Yisitshalo esine-fiber ne-luteolin, i-antioxidant evimbela ukwanda kwe-cholesterol futhi ethanda ukwanda kwe-cholesterol enhle (i-HDL). | Lesi sitshalo singaphekwa futhi sihambisane nokudla, futhi singadliwa njengesengezo noma itiye. |
| Isinamoni ne-turmeric | Lawa ma-condiments acebile ngama-antioxidants kanye nemicu esiza ukuthuthukisa ukujikeleza kwegazi nokuthanda ukunciphisa kwe-cholesterol. | Lezi zinongo ezinamakha zingasetshenziswa ekulungiseleleni ukudla. |
Kukhona namanye ama-teas angafakwa kuzinketho zokwehlisa i-cholesterol yemvelo, njengetiye le-artichoke noma itiye le-dandelion. Bheka ukuthi ungazilungiselela kanjani lezi nezinye iziphuzo ze-cholesterol.
Bona imininingwane eminingi ngokudla okwehlisa i-cholesterol kule vidiyo elandelayo:
Ukudla Okufanele Kugwenywe
Okunye ukudla okuthanda ukwanda kwe-cholesterol embi (i-LDL) ngoba icebile emafutheni agcwele, i-trans kanye / noma ushukela yile:
- I-viscera yezilwane, njengesibindi, izinso nenhliziyo;
- Amasoseji, i-chorizo, ubhekeni, i-salami ne-ham;
- Inyama ebomvu enamafutha amaningi;
- Ubisi lonke, iyogathi enoshukela, ibhotela kanye imajarini;
- Ushizi ophuzi noshizi kakhilimu;
- Uhlobo lwamasoso isobho, imayonnaise, i-aioli, izoso, phakathi kwabanye.
- Amafutha nokudla okuthosiwe ngokujwayelekile;
- Ukudla okusetshenzisiwe noma okubandayo kanye ukudla okusheshayo;
- Iziphuzo ezidakayo.
Ngaphezu kwalokho, ukudla okunoshukela njengamaqebelengwane, amakhukhi noshokholethi nakho akufanele kudliwe, ngoba ushukela oweqile uqoqana ngohlobo lwamafutha futhi uthanda ukukhiqizwa kwe-cholesterol esibindini.
Thola okuningi kuvidiyo engezansi okufanele uyeke ukudla ngenxa ye-cholesterol:
Imenyu yokudla ehlisa i-cholesterol
Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezintathu ekhombisa ukuthi ukudla okusiza i-cholesterol ephansi kungasetshenziswa kanjani:
| Ukudla | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | 1 inkomishi yobisi lwe-oat + ucezu olu-1 lwesinkwa esinsundu esithosiwe nebhotela lamantongomane | 1 inkomishi yekhofi engenashukela ephelezelwa ngocezu olu-1 lwesinkwa sokudla okusanhlamvu nezipuni ezimbili zeshizi le-ricotta + izinkomishi ezi-2 zamagilebhisi abomvu | 1 inkomishi yama-oats asongwe nge-1 ithisipuni yesinamoni + 1/2 inkomishi yezithelo ezisikiwe + 1 ingilazi yejusi lewolintshi elingenashukela |
| Isidlo sasekuseni | 1 ingilazi yejusi yamagilebhisi yemvelo engenashukela enesipuni esingu-1 sama-oats + 30 g wama-walnuts | Ibhanana eli-1 eliphakathi lisikiwe laba yizicucu nge-1 isipuni sama-oats | 1 i-yogurt ethafeni engenashukela + 1/2 inkomishi isithelo esisikiwe + 1 ithisipuni imbewu ye-chia |
| Isidlo sasemini sasemini | Amazambane acubuziwe nge-salmon eboshiwe | I-wholegrain pasta enebele le-turkey lisikwe ngamacube futhi ilungiswe nge-sauce yemvelo yetamatisi kanye ne-oregano + isaladi yesipinashi eshubile enongwe nge-1 ithisipuni lamafutha omnqumo + 1 ipheya | I-asparagus esosiwe enenkukhu eyosiwe + ne-ulethisi, utamatisi utamatisi + isipuni 1 samafutha omnqumo + 1 inkomishi yamagilebhisi abomvu. |
| Isidlo sasemini | 1 i-yogurt engenalutho enezicucu zezithelo + isipuni esingu-1 sembewu ye-chia | 1 inkomishi idayisi ikhabe | I-1 vithamini (i-200 mL) ye-avocado ene-yoghurt yemvelo + 1 ithisipuni ye-flaxseed, ihambisana ne-30 g yama-alimondi. |
| Isidlo sakusihlwa | 1 inkomishi itiye le-artichoke elingenashukela | 1 inkomishi itiye le-dandelion elingenashukela | 1 inkomishi itiye le-turmeric elingenashukela |
Amanani afakiwe kwimenyu ayahluka ngokuya ngeminyaka, ubulili, umsebenzi womzimba nokuthi ngabe umuntu unaso yini esinye isifo esihambisanayo noma cha. Ngakho-ke, inhloso ukuthi uthintane nesazi sokudla okunempilo ukuze kwenziwe ukuhlolwa okuphelele futhi kuchazwe nohlelo lokudla okunempilo olwenzelwe izidingo zakho.
Ngabe iqanda liyayinyusa i-cholesterol?
Isikhuphasha seqanda sicebile nge-cholesterol, kepha ezinye izifundo zikhombisile ukuthi i-cholesterol etholakala ngokwemvelo ekudleni inengozi encane yokwenza umonakalo, ngokungafani ne-cholesterol etholakala ekudleni okusetshenzisiwe.
I-American Heart Association incoma ukuthi umuntu ophilile angadla amayunithi ayi-1 kuya kwayi-2 eqanda ngosuku, futhi endabeni yabantu abanesifo sikashukela noma isifo senhliziyo, okuhle ukuthi kudle iyunithi elilodwa ngosuku. Ngalesi sizathu, kungenzeka ukufaka iqanda ekudleni ukwehlisa i-cholesterol, inqobo nje uma ukusetshenziswa kwayo kungeqile. Bheka izinzuzo zezempilo zeqanda.
Ungazi kanjani ukuthi i-cholesterol yakho yinhle yini
Ukuze wazi ukuthi ngabe i-cholesterol ingaphakathi kwamazinga abhekwa njenganele yini futhi ayibonisi ubungozi bezempilo, kubalulekile ukukala inani eliphelele le-cholesterol nezingxenyana zegazi, njenge-LDL, i-HDL ne-triglycerides, egazini, okufanele ikhonjiswe udokotela. Uma uhlolwe igazi muva nje, beka imiphumela yakho kusibali esingezansi bese ubona ukuthi i-cholesterol yakho yinhle yini:
I-Vldl / Triglycerides ibalwe ngokuya ngefomula kaFriedewald
Ukuhlolwa kwe-cholesterol kungenziwa ngokuzila ukudla kuze kufike emahoreni ayi-12 noma ngaphandle kokuzila, kepha kubalulekile ukulandela izincomo zikadokotela, ikakhulukazi uma kukhonjisiwe olunye uvivinyo. Bona okuningi nge-calculator ye-cholesterol.
-Yintshisekelo
Yini Ebangela Ubuhlungu Ohlangothini Olungakwesokudla Kwezansi?
