Okufanele Ukwenze Uma Ukudla Okuphansi Kwe-Carb Kukhulisa I-Cholesterol Yakho

-Delile

• Ukwephuka - Ingabe Izinga Lakho Liphakeme Ngempela?
• Izimo Zezempilo Ezingakhuphula I-cholesterol
• Susa ikhofi elingena bullet ekudleni kwakho
• Faka amanye amafutha anelisiwe ngama-Monounsaturated Fats
• Beka i-Ketosis bese udla i-Fibre-Rich eningi, ama-carbs wokudla wangempela
• Thatha Umlayezo Wekhaya

Ukudla okuphansi kwe-carb ne-ketogenic kunempilo emangalisayo.

Zinezinzuzo ezicacile, ezingasindisa impilo zezinye zezifo ezibucayi kakhulu emhlabeni.

Lokhu kufaka ukukhuluphala, uhlobo lwesifo sikashukela sohlobo 2, isifo se-metabolic, isithuthwane nezinye eziningi.

Izici zobungozi besifo senhliziyo ezivame kakhulu ukuthuthuka kakhulu, kubantu abaningi (, 2, 3).

Ngokusho kwalokhu kuthuthukiswa, ukudla okuphansi kwe-carb kufanele ukunciphisa ingozi yesifo senhliziyo.

Kepha noma ngabe lezi zinto ezinobungozi zithuthuka ngokwesilinganiso, kungaba khona abantu ngaphakathi kwalezo zimaphakathi ezithola ukuthuthuka, nabanye ababona imiphumela emibi.

Kubonakala kune-subset encane yabantu abathola amazinga akhuphukayo e-cholesterol ekudleni okunama-carb aphansi, ikakhulukazi ukudla okune-ketogenic noma uhlobo lwamafutha aphezulu kakhulu we-paleo.

Lokhu kufaka ukukhuphuka kwe-cholesterol ephelele ne-LDL… kanye nokwenyuka kokuthuthukile (kanye okuningi okubaluleke kakhulu) omaka abanjengezinombolo zezinhlayiyana ze-LDL.

Vele, iningi lalezi "zinto ezinobungozi" zisungulwe kumongo we-high-carb, high-calorie yokudla kwaseNtshonalanga futhi asazi ukuthi banemiphumela efanayo yini ekudleni okunempilo okunama-carb aphansi okwehlisa ukuvuvukala ne-oxidative ukucindezeleka.

Kodwa-ke… kungcono ukuphepha kunokuzisola futhi ngicabanga ukuthi laba bantu kufanele bathathe izinyathelo ezithile zokwehlisa amazinga abo, ikakhulukazi labo abanomlando womndeni wesifo senhliziyo.

Ngenhlanhla, awudingi ukuya ekudleni okunamafutha amancane, udle amafutha e-veggie noma uthathe ama-statin ukuze wehlise amazinga akho.

Olunye ushintsho olulula luzokwenza kahle futhi usazokwazi ukuvuna zonke izinzuzo zokudla okune-carb ephansi.

Ukwephuka - Ingabe Izinga Lakho Liphakeme Ngempela?

Ukuhumusha izinombolo ze-cholesterol kungaba nzima kakhulu.

Iningi labantu lijwayele i-cholesterol engu-Total, HDL ne-LDL.

Abantu abane-HDL ephezulu (“okuhle”) basengozini ephansi yesifo senhliziyo, kuyilapho abantu abane-LDL ephezulu ("ababi") benengozi eyengeziwe.

Kepha isithombe sangempela siyinkimbinkimbi kakhulu kunokuhle "noma okubi"… i-LDL "embi" empeleni inama-subtypes, ngokuyinhloko asuselwa kubukhulu bezinhlayiya.

Abantu abanezinhlayiya ezincane kakhulu ze-LDL basengozini enkulu yesifo senhliziyo, kuyilapho labo abanezinhlayiya ezinkulu kakhulu benengozi ephansi (4, 5).

Kodwa-ke, isayensi manje ikhombisa ukuthi umaki obaluleke kunayo yonke inombolo ye-LDL (LDL-p), ekala Mangaki Izinhlayiya ze-LDL zizulazula egazini lakho ().

Le nombolo yehlukile kokuhlushwa kwe-LDL (LDL-c), okuyizinyathelo malini cholesterol izinhlayiya zakho ze-LDL zihamba nazo. Lokhu yilokho okuvame ukulinganiswa ekuhlolweni okujwayelekile kwegazi.

Kubalulekile ukuthi lezi zinto zivivinywe kahle ukuze wazi ukuthi ngabe kukhona yini okufanele ukhathazeke ngakho.

Uma ukwazi, cela udokotela wakho alinganise i-LDL-p yakho (inombolo yezinhlayiyana ze-LDL)… noma i-ApoB, engenye indlela yokulinganisa inombolo yezinhlayiyana ze-LDL.

Uma i-cholesterol yakho ye-LDL iphezulu, kepha inombolo yakho yezinhlayiyana ye-LDL ijwayelekile (ebizwa ngokuthi yi-discordance), kungenzeka ukuthi awunalutho ongakhathazeka ngalo ().

Ekudleni okuphansi kwe-carb, i-HDL ivame ukukhuphuka futhi i-triglycerides phansi, kuyilapho i-cholesterol ye-Total ne-LDL ijwayele ukuhlala ifana. Usayizi wezinhlayiyana ze-LDL uvame ukwanda futhi inombolo yezinhlayiyana ze-LDL ivame ukwehla. Zonke izinto ezinhle (, 9).

Kodwa futhi… nakhu okwenzekayo ngokwesilinganiso. Kulezo zilinganiso, kubonakala sengathi i-subset yabantu ekudleni okune-carb ephansi ye-ketogenic YENZA ukwanda kwe-cholesterol ephelele, i-LDL cholesterol futhi Inombolo yezinhlayiyana ze-LDL.

Asikho iseluleko esikule ndatshana okufanele sithathwe njengeseluleko sezokwelapha. Kufanele uxoxe ngalokhu nodokotela wakho ngaphambi kokwenza ushintsho.

Khumbula ukuthi ANGIKHOMBISI ukuthi ukudla okunamafutha noma okunama-carb aphansi "kubi."

Lokhu kusho kuphela njengomhlahlandlela wokuxazulula inkinga we-subset encane yabantu abanezinkinga ze-cholesterol ku-low-carb kanye / noma ekudleni kwe-paleo.

Angikaze ngiwuguqule umqondo wami ngokudla okune-carb ephansi. Ngisadla ukudla okune-carb ephansi uqobo lwami… ukudla okungekho ketogenic, ukudla kwangempela okususelwa ekudleni okuncane kwe-carb cishe ngama-gramu ayi-100 we-carbs ngosuku.

Ekupheleni kosuku, ukudla okune-carb ephansi kusenempilo enhle ngendlela emangalisayo futhi izinzuzo i-FAR idlula okungalungile kubantu abaningi, kepha iqoqo elincane labantu lingadinga ukwenza izinguquko ezithile ukwenza ukuthi ukudla kubasebenzele.

Lesi simo sichazwa ngokuningiliziwe lapha nguDkt.Thomas Dayspring, ongomunye wabahlonishwa kakhulu emhlabeni (isigqoko sesigqoko kuDkt. Axel Sigurdsson): I-Lipidaholics Anonymous Case 291: Ngabe ukwehla kwesisindo kungazenza zibe zimbi lipids?

Uma ufuna ukungena kwisayensi ngemuva kwalokhu kuphakama okuphikisayo kwe-cholesterol ekudleni kwe-ketogenic, bese ufunda leyo ndatshana (udinga ukubhalisa nge-akhawunti yamahhala).

Ngeshwa, akubona bonke abantu abangaba nomaka abaphambili njenge-LDL-p noma i-ApoB elinganisiwe, ngoba lezi zivivinyo ziyabiza futhi azitholakali kuwo wonke amazwe.

Kulezi zimo, i-cholesterol engeyona i-HDL (Ingqikithi yeCholesterol - i-HDL) iyimaki elungile elingalinganiswa kuphaneli ejwayelekile ye-lipid (,).

Uma i-Non-HDL yakho iphakanyisiwe, lokho kuyisizathu esanele sokuthatha izinyathelo zokuzama ukuyithoba phansi.

I-subset yabantu abathile iba ne-cholesterol eyengeziwe ekudleni okunama-carb aphansi, ikakhulukazi uma kungamafutha aphezulu e-ketogenic ne-ultra. Lokhu kufaka phakathi i-LDL ephakeme, i-Non-HDL nezimpawu ezibalulekile ezifana nenombolo yezinhlayiyana ze-LDL.

Izimo Zezempilo Ezingakhuphula I-cholesterol

Kubalulekile futhi ukukhipha izimo zezokwelapha ezingadala i-cholesterol ephakeme. Lezi empeleni azihlangene nokudla uqobo.

Isibonelo esisodwa salokho kunciphisa ukusebenza kwe-thyroid. Lapho umsebenzi wegilo ungaphansi kokulungile, i-cholesterol ephelele ne-LDL ingakhuphuka (,).

Enye into okufanele uyicabangele ukwehla kwesisindo… kwabanye abantu, ukuncipha kungakhuphula i-cholesterol ye-LDL okwesikhashana.

Uma amazinga akho enyuka ngesikhathi lapho ulahlekelwa isisindo ngokushesha, ungahle uthande ukulinda izinyanga ezimbalwa bese ulinganisa futhi lapho isisindo sakho sisima.

Kubalulekile futhi ukukhipha isimo sofuzo esinjenge-Familial Hypercholesterolemia, esihlupha cishe umuntu oyedwa kwabangu-500 futhi esibonakala ngamazinga aphezulu kakhulu e-cholesterol nobungozi obukhulu besifo senhliziyo.

Vele, kunokwehluka okuningi kofuzo okucashile phakathi kwethu okunganquma izimpendulo zethu ekudleni okuhlukahlukene, njengezinhlobo ezahlukahlukene zofuzo olubizwa nge-ApoE ().

Manje njengoba konke lokho kungasekho endleleni, ake sibheke okunye izinyathelo ezenzekayo ongazithatha ukwehlisa lawo mazinga e-cholesterol.

Qiniseka ukuthi ukhipha noma imuphi umbandela wezokwelapha noma wofuzo ongahle ukubangele ukuthi ube ne-cholesterol ephezulu.

Susa ikhofi elingena bullet ekudleni kwakho

Ikhofi "Bulletproof" lihamba phambili emiphakathini ephansi ye-carb ne-paleo.

Kubandakanya ukungeza izipuni eziyi-1-2 zamafutha we-MCT (noma uwoyela kakhukhunathi) nezipuni ezimbili zebhotela enkomishini yakho yasekuseni yekhofi.

Angizange ngizame mina, kepha abantu abaningi bathi iyanambitheka, ibanika amandla futhi ibulale isifiso sabo sokudla.

Kulungile ... Ngibhale okuningi ngekhofi, amafutha agcwele, ibhotela namafutha kakhukhunathi. Ngibathanda bonke futhi ngicabanga ukuthi baphile saka.

Kodwa-ke, noma amanani "ajwayelekile" ento ethile ekulungele, akusho ukuthi amanani amakhulu angcono.

Zonke izifundo ezibonisa ukuthi amafutha agcwele ayisebenzisi ingozi evamile amanani… okusho ukuthi, amanani asetshenziswa ngumuntu ojwayelekile.

Ayikho indlela yokwazi ukuthi kwenzekani uma uqala ukwengeza okukhulu inani lamafutha agcwele ekudleni kwakho, ikakhulukazi uma uwadla esikhundleni se okunye ukudla okunomsoco. Lokhu akuyona into abantu abaphenduke benza ngayo.

Ngizwile nemibiko evela kuma-carb aphansi e-carb amadrikhi (UDkt Spencer Nadolsky noKarl Nadolsky. Babeneziguli ezinama-carb aphansi ane-cholesterol ekhuphuke kakhulu amazinga awo abe esejwayelekile ngenkathi eyeka ukuphuza ikhofi evikela inhlamvu.

Uma uphuza ikhofi elingena bullet futhi unezinkinga ze-cholesterol, lapho-ke kuqala into okufanele uyenze ukuzama ukususa lokhu ekudleni kwakho.

Zama ukukhipha ikhofi engenazinhlamvu ekudleni kwakho. Lokhu kukodwa kunganele ukuxazulula inkinga yakho.

Faka amanye amafutha anelisiwe ngama-Monounsaturated Fats

Ezifundweni ezisezingeni eliphakeme kakhulu futhi ezisezingeni eliphakeme, amafutha agcweleyo axhumene nokwanda kwenhliziyo noma ukufa okubangelwa yisifo senhliziyo (, 16, 17).

Kodwa-ke… uma unezinkinga nge-cholesterol, ngakho-ke kuwumqondo omuhle ukuzama ukufaka amanye amafutha agcwele owadlayo ngamafutha e-monounsaturated.

Lokhu kuguqulwa okulula kungasiza ukwehlisa amazinga akho.

Pheka ngamafutha omnqumo esikhundleni sebhotela namafutha kakhukhunathi. Yidla amantongomane amaningi kanye nokwatapheya. Lokhu kudla konke kulayishwe ngamafutha e-monounsaturated.

Uma lokhu kukodwa kungasebenzi, ungahle uthande ngisho nokuqala ukufaka enye inyama enamafutha oyidlayo ngenyama enciphile.

Angikwazi ukugcizelela uwoyela womnqumo ngokwanele… uwoyela ongeyena owesezingeni eliphakeme womnqumo unezinye izinzuzo eziningi zempilo yenhliziyo ezihamba ngale kwamazinga e-cholesterol.

Kuvikela izinhlayiya ze-LDL kusuka ku-oxidation, kunciphisa ukuvuvukala, kuthuthukise ukusebenza kwe-endothelium futhi kungahle kwehlise nomfutho wegazi (, 19,,).

Ngokuqinisekile kungukudla okuphezulu kwenhliziyo futhi ngicabanga ukuthi noma ngubani osengozini yesifo senhliziyo kufanele ngabe usebenzisa uwoyela womnqumo, noma ngabe i-cholesterol yakhe iphezulu noma cha.

Kubalulekile futhi ukuthi udle inhlanzi enamafutha ephezulu ku-Omega-3 fatty acids, okungenani kanye ngeviki. Uma ungakwazi noma ungadli inhlanzi, engeza ngamafutha wezinhlanzi esikhundleni salokho.

Amafutha aseMonounsaturated, njengalawo atholakala kumafutha omnqumo, ukwatapheya namantongomane, angaba nemiphumela yokwehlisa i-cholesterol uma kuqhathaniswa namafutha agcwele.

Beka i-Ketosis bese udla i-Fibre-Rich eningi, ama-carbs wokudla wangempela

Kukhona ukungaqondi okuvamile ukuthi ukudla okuphansi kwe-carb kufanele kube yi-ketogenic.

Lokho wukuthi, lawo ma-carbs kufanele abe phansi ngokwanele ukuze umzimba uqale ukukhiqiza ama-ketone ngaphandle kwamafutha acid.

Lolu hlobo lokudla lubonakala luphumelela kakhulu kubantu abanesifo sokuwa. Abantu abaningi futhi bathi bathola imiphumela emihle kakhulu, ngokwengqondo nangokomzimba, uma bese-ketosis.

Kodwa-ke… umkhawulo ophansi kakhulu we-carb usengathathwa njenge-carb ephansi.

Yize kungekho ncazelo ecacile, noma yini efinyelela ku-100-150 amagremu ngosuku (kwesinye isikhathi ephakeme) ingahlukaniswa njengokudla okune-carb ephansi.

Kungenzeka ukuthi abanye abantu babone ukwanda kwe-cholesterol uma bekwi-ketosis, kodwa bathuthuke lapho bedla kwanele carbs ukugwema ukungena ku-ketosis.

Ungazama ukudla izingcezu zezithelo ezi-1-2 ngosuku… mhlawumbe amazambane noma ubhatata onesidlo sakusihlwa, noma izigaxa ezincane zesitashi esinempilo njengelayisi ne-oats.

Ngokuya ngempilo yakho ye-metabolic kanye nezinto ozithandayo, ungavele usebenzise inguqulo ephezulu ye-carb ye-paleo esikhundleni salokho.

Lokhu futhi kungaba wukudla okunempilo kakhulu, njengoba kukhonjiswa ngabantu abaphila isikhathi eside njengamaKitavans nama-Okinawa, abadla ama-carbs amaningi.

Yize i-ketosis ingaba nezinzuzo eziningi ezingakholeki, ngokuqinisekile akuyona eyabo bonke abantu.

Ezinye izindlela zemvelo zokwehlisa amazinga e-cholesterol zifaka phakathi ukudla ukudla okunefayibha encibilikayo noma isitashi esingazweli, nokuthatha isengezo se-niacin.

Ukuvivinya umzimba, ukulala kangcono nokunciphisa amazinga okucindezeleka nakho kungasiza.

Thatha Umlayezo Wekhaya

Asikho iseluleko esikule ndatshana okufanele sithathwe njengeseluleko sezokwelapha. Kufanele uxoxe ngalokhu nodokotela wakho ngaphambi kokwenza ushintsho.

Khumbula ukuthi ANGIKHOMBISI ukuthi ukudla okunamafutha noma okunama-carb aphansi "kubi."

Lokhu kusho kuphela njengomhlahlandlela wokuxazulula inkinga we-subset encane yabantu abanezinkinga ze-cholesterol ku-low-carb kanye / noma ekudleni kwe-paleo.

Angikaze ngiwuguqule umqondo wami ngokudla okune-carb ephansi. Ngisadla ukudla okune-carb ephansi uqobo lwami… ukudla okungekho ketogenic, ukudla kwangempela okususelwa ekudleni okuncane kwe-carb cishe ngama-gramu ayi-100 we-carbs ngosuku.

Ekupheleni kosuku, ukudla okune-carb ephansi kusenempilo enhle ngendlela emangalisayo futhi izinzuzo i-FAR idlula okungalungile kubantu abaningi, kepha iqoqo elincane labantu lingadinga ukwenza izinguquko ezithile ukwenza ukuthi ukudla kubasebenzele.