Ungayinciphisa Kanjani I-cholesterol Ngokudla

-Delile

• Isifinyezo
• Yini i-cholesterol?
• Yiziphi izindlela zokwelapha i-cholesterol ephezulu?
• Nginganciphisa kanjani i-cholesterol ngokudla?

Isifinyezo

Yini i-cholesterol?

Umzimba wakho udinga i-cholesterol ukuze usebenze kahle. Kodwa uma unegazi eliningi ngokweqile, linganamathela ezindongeni zemithambo yakho futhi linciphise noma lize liyivimbe. Lokhu kukubeka engcupheni yesifo semithambo yenhliziyo nezinye izifo zenhliziyo.

I-cholesterol ihamba ngegazi emaprotheni abizwa nge-lipoproteins. Uhlobo olulodwa, i-LDL, kwesinye isikhathi lubizwa nge-cholesterol "embi". Izinga eliphakeme le-LDL liholela ekwakhiweni kwe-cholesterol emithanjeni yakho. Olunye uhlobo, i-HDL, kwesinye isikhathi lubizwa nge-cholesterol "enhle". Iphatha i-cholesterol evela kwezinye izingxenye zomzimba wakho ibuyisele esibindini sakho. Bese isibindi sakho sisusa i-cholesterol emzimbeni wakho.

Yiziphi izindlela zokwelapha i-cholesterol ephezulu?

Ukwelashwa kwe-cholesterol ephezulu yizinguquko zokuphila ezinempilo yenhliziyo nemithi. Izinguquko zendlela yokuphila zibandakanya ukudla okunempilo, ukuphathwa kwesisindo, nokuvivinya umzimba njalo.

Nginganciphisa kanjani i-cholesterol ngokudla?

Izinguquko zokuphila ezinempilo yenhliziyo zifaka phakathi indlela yokudla yokwehlisa i-cholesterol yakho. Uhlelo lokudla lwe-DASH luyisibonelo esisodwa. Okunye ukudla kwe-Therapeutic Lifestyle Changes, okuncoma ukuthi wena

Khetha amafutha anempilo.Kufanele ukhawulele womabili amanoni aphelele namafutha agcwele. Akukho ngaphezu kwama-25 kuye kuma-35% ama-calories akho ansuku zonke okufanele aqhamuke emafutheni adlayo, futhi ngaphansi kwama-7% ama-calories akho ansuku zonke kufanele aqhamuke emafutheni agcwele. Ngokuya ngokuthi mangaki amakhalori owadlayo ngosuku, nanka amanani amaningi wamafutha okufanele uwadle:

Amafutha anelisiwe angamafutha amabi ngoba akhuphula izinga lakho le-LDL (cholesterol embi) ngaphezu kwanoma yini enye ekudleni kwakho. Kutholakala kokunye inyama, imikhiqizo yobisi, ushokoledi, izimpahla ezibhakiwe, kanye nokudla okuthosiwe futhi okugayiwe.

Amafutha weTrans ngamanye amanoni amabi; ingakhuphula i-LDL yakho futhi yehlise i-HDL (cholesterol enhle). Amafutha weTrans ikakhulukazi ekudleni okwenziwe ngamafutha namafutha anjenge-hydrogenated, njenge-stick margarine, ama-crackers, namafries aseFrance.

Esikhundleni salawa mafutha amabi, zama amafutha anempilo, njengenyama engenamzimba, amantongomane, namafutha angafakwanga njenge-canola, i-olive, ne-safflower oyela.

Nciphisa ukudla nge-cholesterol. Uma uzama ukwehlisa i-cholesterol yakho, kufanele ube ngaphansi kuka-200 mg ngosuku we-cholesterol. I-cholesterol isekudleni okuvela ezilwaneni, njengesibindi nokunye inyama yenyama, izikhupha zamaqanda, imfanzi, nemikhiqizo yobisi ephelele.

Yidla ifayibha eningi encibilikayo. Ukudla okuphezulu kwe-fiber encibilikayo kusiza ukuvimbela ukuthi umgudu wakho wokugaya ukudla ungamunci i-cholesterol. Lokhu kudla kufaka phakathi

• Izinhlamvu zokusanhlamvu okuphelele njenge-oatmeal ne-oat bran
• Izithelo ezinjengama-aphula, ubhanana, amawolintshi, amapheya, kanye namaprim
• Imidumba efana nobhontshisi wezinso, udali, uphizi, amapizi anamehlo amnyama nobhontshisi we-lima

Yidla izithelo nemifino eningi. Ukudla okunothe izithelo nemifino kungakhuphula izinhlanganisela ezibalulekile ze-cholesterol ekudleni kwakho. Lezi zinhlanganisela, ezibizwa ngokuthi ama-stanols ezitshalo noma ama-sterols, zisebenza njenge-fiber encibilikayo.

Yidla izinhlanzi ezine-omega-3 fatty acids eningi. Lezi asidi ngeke zehlise izinga lakho le-LDL, kodwa zingasiza ukukhuphula izinga lakho le-HDL. Futhi zingavikela inhliziyo yakho kumahlule egazi nokuvuvukala futhi zinciphise nengozi yokuhlaselwa yisifo senhliziyo. Izinhlanzi eziwumthombo omuhle wama-omega-3 fatty acids afaka i-salmon, i-tuna (okusemathinini noma okusha), ne-mackerel. Zama ukudla lezi zinhlanzi kabili ngesonto.

Nciphisa usawoti. Kufanele uzame ukunciphisa inani le-sodium (usawoti) olidlayo lingadluli kuma-milligram angama-2,300 (cishe 1 ithisipuni kasawoti) ngosuku. Lokho kufaka yonke i-sodium oyidlayo, noma ngabe ingeziwe ekuphekeni noma etafuleni, noma isivele ikhona emikhiqizweni yokudla. Ukunciphisa usawoti ngeke kwehlise i-cholesterol yakho, kepha kungehlisa ingozi yezifo zenhliziyo ngokusiza ukwehlisa umfutho wegazi. Unganciphisa i-sodium yakho esikhundleni sokukhetha ukudla kasawoti ophansi kanye "nokungekho usawoti ongeziwe" kanye nesinongo etafuleni noma ngenkathi upheka.

Nciphisa utshwala. Utshwala bengeza ama-calories amaningi, okungaholela ekutholeni isisindo. Ukukhuluphala ngokweqile kungakhuphula izinga lakho le-LDL futhi kwehlise izinga lakho le-HDL. Utshwala obuningi bungakhuphula nobungozi bezifo zenhliziyo ngoba bungakhuphula umfutho wegazi kanye ne-triglyceride level yakho. Isiphuzo esisodwa ingilazi yewayini, ubhiya, noma inani elincane lotshwala obunzima, futhi isincomo yilokho

• Abesilisa akufanele babe neziphuzo ezingaphezu kwezimbili eziqukethe utshwala ngosuku
• Abesifazane akufanele babe nesiphuzo esingaphezu kwesisodwa esiqukethe utshwala ngosuku

Amalebula okunomsoco angakusiza ukuthi ubone ukuthi angakanani amafutha, amafutha agcwele, i-cholesterol, i-fiber ne-sodium ekudleni okuthengayo.

I-NIH: I-National Heart, Lung, ne-Blood Institute