Izinganekwane Ezi-9 Mayelana Namafutha Okudla Necholesterol

-Delile

• 1. Ukudla amafutha kuholela ekutholeni isisindo
• 2. Ukudla okunothe kwe-cholesterol akunampilo
• 3. Amafutha anele abanga isifo senhliziyo
• 4. Ukudla okunamafutha amaningi ne-cholesterol kufanele kugwenywe ngesikhathi sokukhulelwa
• 5. Ukudla amafutha kwandisa ingozi yesifo sikashukela
• 6. U-margarine no-omega-6 ocebile banempilo
• 7. Wonke umuntu uphendula ngendlela efanayo ku-cholesterol yokudla
• 8. Ukudla okunamafutha amaningi akunampilo
• 9. Imikhiqizo engenamafutha iyisinqumo esihle
• Okubalulekile

Sekungamashumi eminyaka, abantu begweme izinto ezicebile ezinamafutha ne-cholesterol, njengebhotela, amantongomane, izikhupha zamaqanda, kanye nobisi olugcwele, esikhundleni salokho bakhetha ukufaka esikhundleni samafutha aphansi njengemajarini, abamhlophe bamaqanda, nobisi olungenamafutha ngethemba lokuthi bazokwenza ngcono impilo nokulahlekelwa isisindo.

Lokhu kungenxa yombono oyiphutha wokuthi ukudla ukudla okunothe kwe-cholesterol namafutha kungandisa ingozi yezifo ezahlukahlukene.

Ngenkathi ucwaningo lwakamuva luwuphikisile lo mbono, izinganekwane ezungeze i-cholesterol yokudla namafutha ziyaqhubeka nokubusa ezihlokweni, futhi abahlinzeki abaningi bezokunakekelwa kwezempilo bayaqhubeka nokuncoma ukudla okunamafutha aphansi kakhulu emphakathini jikelele.

Nazi izinganekwane ezi-9 ezivamile mayelana namafutha okudla kanye ne-cholesterol okufanele ibekwe ekuphumuleni.

1. Ukudla amafutha kuholela ekutholeni isisindo

Inganekwane ejwayelekile yokudla ngukuthi ukudla ukudla okunamafutha aphezulu kukubangela ukuthi ukhuluphale.

Yize kuyiqiniso ukuthi ukudla kakhulu noma yimaphi ama-macronutrient, kufaka phakathi amafutha, kukwenza ukhuluphale, kudle ukudla okunothe ngamafutha njengengxenye yokudla okunempilo, okunomsoco akuholeli ekutholeni isisindo.

Ngokuphambene nalokho, ukudla ukudla okunothe okunamafutha kungakusiza wehlise isisindo futhi kukugcine unelisekile phakathi kokudla.

Eqinisweni, ucwaningo oluningi lukhombisile ukuthi ukudla ukudla okunamafutha amaningi, kufaka phakathi amaqanda aphelele, ukwatapheya, amantongomane, kanye nobisi olunamafutha agcwele, kungasiza ukukhulisa ukwehla kwesisindo nemizwa yokugcwala (,,,,,,).

Ngaphezu kwalokho, amaphethini wokudla anamafutha kakhulu, kufaka phakathi i-ketogenic ne-carb ephansi, ukudla okunamafutha aphezulu, kukhonjisiwe ukukhuthaza ukwehla kwesisindo (,,).

Vele, izindaba zekhwalithi. Ukudla ukudla okusetshenzwe kakhulu okunothe ngamafutha, njengokudla okusheshayo, izimpahla ezibhakiwe okunoshukela, nokudla okuthosiwe, kungakhuphula ubungozi bokuzuza ((,,,).

Amafutha yingxenye enempilo nebalulekile yokudla okulinganiselayo. Ukwengeza amafutha ekudleni nasekudleni okulula kungasiza ekunciphiseni isisindo ngokukhulisa imizwa yokugcwala.

2. Ukudla okunothe kwe-cholesterol akunampilo

Abantu abaningi bacabanga ukuthi ukudla okunothe kwe-cholesterol, kufaka phakathi amaqanda aphelele, izimbaza, inyama yezitho, nobisi olunamafutha agcwele, akunampilo. Noma kunjalo, akunjalo.

Yize kuyiqiniso ukuthi okunye ukudla okunothe kwe-cholesterol, njenge-ayisikhilimu, ukudla okuthosiwe, nenyama ecutshunguliwe, kufanele kukhawulelwe kunoma iyiphi iphethini yokudla enempilo, abantu abaningi abadingi ukugwema ukudla okunomsoco, okunamafutha amaningi.

Eqinisweni, ukudla okuningi okuphezulu kwe-cholesterol kugcwele ukudla okunomsoco.

Isibonelo, izikhupha zamaqanda zine-cholesterol eningi futhi kwenzeka ukuthi zilayishwe ngamavithamini namaminerali abalulekile, kufaka phakathi i-B12, i-choline, ne-selenium, kuyilapho i-cholesterol ephezulu egcwele amafutha egcwele igcwele amaprotheni ne-calcium (,,).

Ngokwengeziwe, i-ounce elilodwa nje lesibindi esiluhlaza esine-cholesterol (amagremu ayi-19 aphekiwe) linikela ngaphezu kuka-50% we-Reference Daily Intake yethusi namavithamini A no-B12 ().

Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi ukudla ukudla okunempilo, okunothile kwe-cholesterol njengamaqanda, ukudla kwasolwandle okunamafutha, kanye nobisi olugcwele olunamafutha kungathuthukisa izici eziningi zezempilo, okuzoxoxwa ngazo kamuva kule ndatshana.

Ukudla okuningi okunothe kwe-cholesterol kugcwele ukudla okunomsoco. Ukudla okunothe nge-cholesterol, njengamaqanda nobisi olugcwele olunamafutha, kungafakwa ekudleni okuyindilinga.

3. Amafutha anele abanga isifo senhliziyo

Ngenkathi isihloko sisaphikiswa kakhulu phakathi kwabaqeqeshi bezempilo, ucwaningo lwakamuva alukhombisanga ukuxhumana okuhambisanayo phakathi kokudla okunamafutha okugcwele kanye nesifo senhliziyo.

Kuyiqiniso ukuthi amafutha agcweleyo akhuphula izinto eziyingozi zesifo senhliziyo, njenge-LDL (bad) cholesterol kanye ne-apolipoprotein B ().

Kodwa-ke, ukudla okunamafutha agcwele kuthanda ukukhulisa inani lezinhlayiya ze-LDL ezinkulu, kodwa kunciphisa inani lezinhlayiya ezincane, ezicinene ze-LDL ezixhumene nesifo senhliziyo.

Futhi, ucwaningo lukhombisile ukuthi izinhlobo ezithile zamafutha agcweleyo angakhuphula i-HDL cholesterol () evikela inhliziyo.

Eqinisweni, izifundo eziningi ezinkulu azitholanga ukuhlangana okungaguquguquki phakathi kokudla okunamafutha okugcwele kanye nesifo senhliziyo, isifo senhliziyo, noma ukufa okuhlobene nesifo senhliziyo (,,).

Noma kunjalo, akuzona zonke izifundo ezivumayo, futhi izifundo ezenzelwe kahle ziyadingeka (,).

Khumbula ukuthi kunezinhlobo eziningi zamafutha agcwele, konke kunemiphumela ehlukile kwezempilo. Ukudla kwakho kukonke - kunokuwohloka kokudla okune-macronutrient - kubaluleke kakhulu uma kukhulunywa ngobungozi bakho bempilo nezifo.

Ukudla okunomsoco okunamafutha agcwele njenge-yogurt egcwele enamafutha, ukhukhunathi ongenashukela, ushizi nokusikwa okumnyama kwezinkukhu ngokuqinisekile kungafakwa ekudleni okunempilo, okuyindilinga.

Yize ukugcwala kwamafutha kugcwalisa ubungozi bezici ezithile zobungozi besifo senhliziyo, ucwaningo lwamanje lukhombisa ukuthi aluxhumene kakhulu nokuthuthuka kwesifo senhliziyo.

4. Ukudla okunamafutha amaningi ne-cholesterol kufanele kugwenywe ngesikhathi sokukhulelwa

Abesifazane abakhulelwe bavame ukutshelwa ukuthi kufanele bagweme ukudla okunamafutha amaningi ne-cholesterol ngesikhathi sokukhulelwa. Ngenkathi abesifazane abaningi becabanga ukuthi ukulandela ukudla okunamafutha aphansi kungcono kakhulu empilweni yabo neyengane yabo, ukudla amanoni kubalulekile ngesikhathi sokukhulelwa.

Eqinisweni, isidingo sezakhi ezinomsoco onamafutha, kufaka phakathi i-vitamin A ne-choline, kanye namafutha e-omega-3, siyanda ngesikhathi sokukhulelwa (,,,).

Ngokwengeziwe, ubuchopho besisu, obunamafutha amaningi, budinga amafutha ekudleni ukuze sikhule kahle.

IDocosahexaenoic acid (DHA), uhlobo lwamafutha acid olugxilwe ezinhlanzini ezinamafutha, ludlala indima ebalulekile ebuchosheni besisu kanye nasekuthuthukisweni kombono, futhi amazinga egazi lowomama aphansi e-DHA angaholela ekukhubazekeni kwe-neurodevelopment embungwini (,).

Ukudla okuthile okunothe okunamafutha nakho kunomsoco omangazayo futhi kunikeza izakhamzimba ezibalulekile empilweni yomama neyembungu okunzima ukukuthola kokunye ukudla.

Isibonelo, izikhupha zamaqanda zicebile ikakhulukazi kwi-choline, isakhi esibalulekile sokukhula kobuchopho besisu nokukhula kombono. Ngaphezu kwalokho, imikhiqizo yobisi egcwele ihlinzeka ngomthombo omuhle kakhulu we-calcium nevithamini K2, okubili okubalulekile ekukhuleni kwamathambo (,).

Ukudla okunothe ngamafutha kubalulekile kuzo zombili impilo yombungu neyomama. Ukudla okunempilo, okunothe ngamafutha kufanele kufakwe ekudleni nakukudla okulula ukuze kukhuthazwe ukukhulelwa okunempilo.

5. Ukudla amafutha kwandisa ingozi yesifo sikashukela

Amaphethini amaningi okudla anconyelwe ukwelashwa kohlobo 2 kanye nesifo sikashukela sokukhulelwa anamafutha amancane. Lokhu kungenxa yombono oyiphutha wokuthi ukudla amafutha ekudleni kungakhuphula ubungozi besifo sikashukela.

Yize ukusebenzisa ukudla okuthile okunothile okunamafutha, njengama-trans fat, izimpahla ezibhakwe ezinamafutha, nokudla okusheshayo, kungakhuphula ubungozi besifo sikashukela, ucwaningo lukhombisile ukuthi okunye ukudla okunamafutha amaningi kunganikeza ukuvikeleka ekukhuleni kwawo ().

Isibonelo, izinhlanzi ezinamafutha, ubisi olugcwele amafutha, ukwatapheya, uwoyela womnqumo, kanye namantongomane ukudla okunamafutha aphezulu konke okukhonjiswe ukuthi kuthuthukisa amazinga kashukela egazi namazinga e-insulin futhi okungahle kuvikeleke ekuthuthukisweni kwesifo sikashukela (,,,,,).

Ngenkathi obunye ubufakazi busikisela ukuthi ukudla kakhulu amafutha agcweleyo kungakhuphula ubungozi besifo sikashukela, izifundo ezisanda kwenziwa azitholanga ukuhlangana okuphawulekayo.

Isibonelo, ucwaningo lwango-2019 kubantu abangu-2,139 alutholanga ukuhlangana phakathi kokusetshenziswa kwamafutha asekelwe ezilwaneni nasezitshalweni noma amafutha aphelele kanye nengozi yohlobo lwesifo sikashukela sohlobo 2 ().

Isici esibaluleke kakhulu ekunciphiseni ubungozi besifo sikashukela yikhwalithi yonke yokudla kwakho, hhayi ukwehla kokudla kwakho kwe-macronutrient.

Ukudla okunothe ngamafutha akubunyusi ubungozi besifo sikashukela. Eqinisweni, okunye ukudla okunothile okunamafutha kungasiza ekuvikeleni ukukhula kwesifo.

6. U-margarine no-omega-6 ocebile banempilo

Kuvame ukucatshangwa ukuthi ukudla imikhiqizo yemifino esuselwa ku-oyili efana imajarini namafutha we-canola esikhundleni samafutha ezilwane kungcono empilweni. Kodwa-ke, ngokuya ngemiphumela yocwaningo lwakamuva, kungenzeka ukuthi akunjalo.

Imargarine kanye namafutha athile emifino, kufaka phakathi i-canola kanye namafutha wesoya, aphezulu kumafutha e-omega-6. Yize womabili amafutha omega-6 no-omega-3 edingeka empilweni, ukudla kwanamuhla kuvame ukuba phezulu kakhulu emafutheni omega-6 futhi kwehle kakhulu kuma-omega-3s.

Lokhu kungalingani phakathi kwe-omega-6 ne-omega-3 fat intake kuxhunyaniswe nokwanda kokuvuvukala kanye nokuthuthukiswa kwezimo zezempilo ezingezinhle.

Eqinisweni, isilinganiso esiphezulu se-omega-6 kuya ku-omega-3 sihlotshaniswa nezimo zezempilo njengokuphazamiseka kwemizwelo, ukukhuluphala ngokweqile, ukumelana ne-insulin, ukwanda kwesifo senhliziyo, kanye nokwehla kwengqondo (,,,).

Uwoyela weCanola usetshenziswa emixubeni eminingi yamafutha yemifino, ukufaka esikhundleni sebhotela, nokugqokwa kwamafutha amancane. Yize kumakethwa njengoyili onempilo, ucwaningo lukhombisa ukuthi ukudla kwalo kungaba nemiphumela emibi ezicini eziningi zezempilo.

Isibonelo, ucwaningo olwenziwe kubantu lukhombisa ukuthi ukutholakala kukawoyela we-canola kungahle kuhlotshaniswe nokwanda kwempendulo yokuvuvukala kanye ne-metabolic syndrome, okuyiqoqo lezimo ezandisa ingozi yesifo senhliziyo (,).

Ngokwengeziwe, ucwaningo lubona ukuthi ukufaka esikhundleni samafutha agcwele ngamafutha e-omega-6 acebile akunciphisi isifo senhliziyo futhi kungahle kwandise nengozi yokufa okuhlobene nezifo zenhliziyo (,).

Ukungalingani phakathi kwe-omega-6 ne-omega-3 fat intake kuye kwaxhunyaniswa nokwanda kokuvuvukala kanye nokuthuthukiswa kwezimo ezahlukahlukene zezempilo. Ngakho-ke, ukukhetha amafutha aphezulu emafutheni e-omega-6 njengamafutha we-canola nemargarini kungaba yingozi empilweni.

7. Wonke umuntu uphendula ngendlela efanayo ku-cholesterol yokudla

Yize ezinye zezakhi zofuzo nezindlela zokuxuba umzimba zingaqinisekisa ukulandela ukudla okuphansi emafutheni agcwele kanye ne-cholesterol, iningi labantu, ukudla okugcwele okunamafutha nokudla okune-cholesterol kungafakwa njengengxenye yokudla okunempilo.

Cishe izingxenye ezimbili kwezintathu zabantu azinampendulo emananini emikhulu ye-cholesterol yokudla futhi zaziwa njengabaxhasi noma abaphendulayo.

Ngenye indlela, iphesenti elincane labantu libhekwa njenge-hyper-responders noma i-noncompensators, njengoba lizwela ku-cholesterol yokudla futhi lizwa ukwanda okukhulu kakhulu kwe-cholesterol egazini ngemuva kokudla ukudla okunothe kwe-cholesterol ().

Kodwa-ke, ucwaningo lukhombisa ukuthi, nakwabaphenduli be-hyper, isilinganiso se-LDL-to-HDL sigcinwa ngemuva kokudla kwe-cholesterol, okusho ukuthi i-cholesterol yokudla ayinakwenzeka ukuthi iholele kuzinguquko emazingeni e-lipid egazi akhulisa ubungozi bokuqhubeka kwesifo senhliziyo (,, ,,).

Lokhu kungenxa yokuzijwayeza okwenzeka emzimbeni, kufaka phakathi ukuthuthukiswa kwezindlela ezithile zokususa i-cholesterol, ukukhipha i-cholesterol eyeqile nokugcina amazinga e-lipid egazi aphilile.

Noma kunjalo, olunye ucwaningo lukhombisile ukuthi abantu abane-hypercholesterolemia yomndeni, isifo sofuzo esingakhuphula ingozi yesifo senhliziyo, banamandla ancishisiwe okususa i-cholesterol emzimbeni ().

Njengoba ukwazi ukubona, impendulo ku-cholesterol yokudla ihlukile futhi ingathinteka yizici eziningi, ikakhulukazi izakhi zofuzo. Kungcono ukukhuluma nochwepheshe wezokunakekelwa kwezempilo uma unemibuzo mayelana nekhono lakho lokubekezelela i-cholesterol edlayo nokuthi lokho kungayithinta kanjani impilo yakho.

Akuwona wonke umuntu ophendula ku-cholesterol yokudla ngendlela efanayo. Izakhi zofuzo zidlala indima ebalulekile ekutheni umzimba wakho uphendula kanjani ekudleni okunothe kwe-cholesterol.

8. Ukudla okunamafutha amaningi akunampilo

Ukudla okunamafutha aphezulu kuthola i-rap embi, futhi nokudla okunamafutha okunomsoco kakhulu kungeniswa esigabeni "sokudla okubi".

Lokhu kuyishwa ngoba ukudla okuningi okunamafutha amaningi kugcwele amavithamini, amaminerali, nama-antioxidants futhi kungakusiza ukuthi uhlale unelisekile phakathi kokudla, kusekela isisindo somzimba esinempilo.

Isibonelo, ubisi olugcwele amafutha, izikhupha zamaqanda, izinkukhu esikhunjeni, kanye nokakhukhunathi kungukudla okunamafutha kakhulu okuvame ukugwenywa ngabantu abazama ukwehlisa isisindo noma bamane balondoloze impilo yize lokhu kudla kuqukethe izakhamzimba umzimba udinga ukusebenza kahle.

Vele, ukudla kakhulu kunoma yikuphi ukudla, kufaka phakathi ukudla okungenhla, kunganciphisa ukulahleka kwesisindo. Kodwa-ke, lapho bengezwa ekudleni ngezindlela ezinempilo, lokhu kudla okunamafutha aphezulu kungakusiza ukuthi ufinyelele futhi ugcine isisindo esinempilo ngenkathi unikeza umthombo obalulekile wezakhamzimba.

Eqinisweni, ukudla ukudla okunothile njengamaqanda, ukwatapheya, amantongomane, kanye nobisi olugcwele okunamafutha kungasiza ukukhuphula ukulahleka kwesisindo ngokunciphisa ama-hormone akhuthaza indlala nokwandisa imizwa yokugcwala (,,,,,,).

Ukudla okunomsoco, okunamafutha amaningi kungafakwa njengengxenye yokudla okunempilo. Ukudla okunamafutha amaningi kuqukethe izakhamzimba ezibalulekile ezidingwa ngumzimba wakho, futhi ukudla ukudla okunamafutha aphezulu kungakhuthaza imizwa yokugcwala, kukugcine unelisekile.

9. Imikhiqizo engenamafutha iyisinqumo esihle

Uma uhamba uzungeze isitolo sakho sangakini, maningi amathuba okuthi uzobona inqwaba yemikhiqizo engenamafutha, efaka ukugqokwa kwesaladi, u-ayisikhilimu, ubisi, amakhukhi, ushizi namazambane amazambane.

Lezi zinto zivame ukuthengiswa kulabo abafuna ukusika amakhalori ekudleni kwabo ngokukhetha ukudla okuphansi kwekhalori.

Ngenkathi ukudla okunamafutha amancane kungabonakala njengokukhetha okuhle, lokhu kudla akulungile empilweni yonke. Ngokungafani nokudla okungenamafutha ngokwemvelo, njengezithelo eziningi nemifino, ukudla okusetshenzisiwe okungenamafutha kuqukethe izithako ezingathinta kabi isisindo somzimba wakho, impilo ye-metabolic, nokuningi.

Yize unama-khalori ambalwa kunabalingani bawo abajwayelekile abanamafutha, ukudla okungenamafutha ngokuvamile kuphakeme kakhulu kushukela owengeziwe. Ukudla amanani aphezulu kashukela ongeziwe kuhlotshaniswa nokuqhubeka kwezimo ezingamahlalakhona njengesifo senhliziyo, ukukhuluphala ngokweqile, nesifo sikashukela ().

Ngokwengeziwe, ukudla ukudla okunoshukela owengeziwe kungathinta kabi ama-hormone athile emzimbeni wakho, kufaka phakathi i-leptin ne-insulin, okukubangele ukuthi udle amakhalori amaningi ngokujwayelekile, okungaholela ekuzuzeni isisindo ().

Ngaphezu kwalokho, imikhiqizo eminingi engenamafutha iqukethe izinto zokuvikela ukudla, odayi bokudla bokuzenzela, nezinye izithasiselo abantu abaningi abathanda ukuzigwema ngenxa yezizathu zempilo. Futhi, azenelisi njengokudla okuqukethe amafutha.

Esikhundleni sokuzama ukunciphisa amakhalori ngokukhetha imikhiqizo engenawo amafutha acutshungulwe kakhulu, jabulela inani elincane lemithombo ephelele, enomsoco wamafutha ekudleni nasezintweni zokudla okulula ukukhuthaza impilo yonke.

Ukudla okwenziwe ngaphandle kwamafutha akusiyo inketho enhle empilweni yonke. Lokhu kudla kuvame ukuba neshukela elengeziwe kanye nezinye izithasiselo ezingenampilo.

Okubalulekile

Amafutha okudla kanye ne-cholesterol kuvame ukuhlanjalazwa ngabasebenzi abaningi bezempilo, okuholele ekutheni abantu abaningi bagweme ukudla okunamafutha amaningi.

Kodwa-ke, ukugxila kuma-macronutrients awodwa kunokudla kwakho konke kuyinkinga futhi akunangqondo.

Yize kuyiqiniso ukuthi okunye ukudla okunamafutha aphezulu nokudla okuphezulu kwe-cholesterol, njengokudla okusheshayo nokudla okuthosiwe, kufanele kuvinjelwe kunoma ikuphi ukudla okunempilo, ukudla okuningi okunomsoco ocebile kungafaka futhi kufanele kufakwe emaphethini okudla anempilo, futhi aphelele.

Kubalulekile ukuthi wazi ukuthi abantu abawadli ama-macronutrients njengamafutha bodwa - badla ukudla okuqukethe izinhlobo ezahlukene kanye nama-ratios ama-macronutrients.

Ngalesi sizathu, ukudla kwakho kukonke kunokusebenzisa ama-macronutrients ngamanye kuyinto ebaluleke kakhulu ekuvikeleni izifo nasekugqugquzeleni ezempilo.