Kufanele Ngibe Necholesterol Engakanani Usuku Nosuku Ukuze Ngibe Nempilo?

-Delile

• Yiziphi izinkombandlela?
• Ukudla okufanele kudliwe futhi kugwenywe ngamazinga we-cholesterol enempilo
• Lapho itholakala khona
• Ukudla okungenayo i-cholesterol
• Ukudla okuqukethe amafutha
• Ukuqonda inani le-cholesterol namafutha atholakala ekudleni
• Amathiphu
  
• Yini okufanele uyibheke kumalebula okunomsoco
• Usayizi wokukhonza
• Ukubalwa kwekhalori
• Amaphesenti inani lansuku zonke
• Amafutha, i-cholesterol, ne-sodium
• Ama-carbs, i-fiber, ushukela, namaprotheni
• Amavithamini namaminerali
• Umbhalo waphansi

Ukubuka konke

Ukulandela imihlahlandlela yokudla, odokotela babevame ukuncoma ukuthi ungadli ama-milligram angaphezu kwama-300 (mg) we-cholesterol yokudla ngosuku - 200 mg uma unengozi enkulu yesifo senhliziyo. Kepha ngo-2015, leyo mihlahlandlela yashintsha.

Manje, ayikho imingcele ethile enconyiwe yenani le-cholesterol oyisebenzisayo ekudleni. Kodwa kusabalulekile ukuthi unake ukudla okudlayo ukuze ugcine amazinga e-cholesterol yomzimba wakho esezingeni eliphilile.

Odokotela manje bancoma ukuthi ulinganisele inani lamafutha agcwele ayingozi, amafutha athambisayo, kanye noshukela ongeziwe ekudleni kwakho. Kufanele futhi unake nokudla kwakho i-cholesterol ngoba ukudla okunamafutha amaningi futhi kuvame ukuba namafutha amaningi.

Izinguquko zomhlahlandlela zingenxa yocwaningo olukhombisa ukuthi i-cholesterol yokudla uqobo ayiyona ingozi futhi ayinikele ekwandeni kwamazinga we-cholesterol egazini lomzimba wakho. I-cholesterol yinto engokwemvelo ekhiqizwa emzimbeni wakho futhi itholakala ekudleni okususelwa ezilwaneni. Kuyinto e-waxy, enamafutha ehamba egazini lakho.

Umzimba wakho udinga i-cholesterol ukusiza ukwakha amaseli nokukhiqiza ama-hormone athile. Umzimba wakho ukhiqiza yonke i-cholesterol oyidingayo esibindini namathumbu avela emafutheni, ushukela, namaprotheni.

Kepha kuphakama izinkinga lapho udla amafutha amaningi kakhulu agcwalisiwe nalawo asetshenzisiwe. Lokhu kubangela ukuthi isibindi sakho sikhiqize i-cholesterol eningi kakhulu ye-LDL (“embi”), evimba emithanjeni eminyene emithanjeni. Ngalesi sizathu, ochwepheshe ngokuvamile bancoma ukuthi kugwenywe ngokuphelele amafutha we-trans futhi kunciphise amafutha agcwele kokudla kwakho okuphelele kwekhalori.

Kumuntu odla ama-calories ayi-2 000 ngosuku, lokho kungaba ngama-calories angu-200 (amagremu angama-22) noma ngaphansi kwamafutha agcwele ngosuku. Isincomo sakamuva kakhulu se-American Heart Association (AHA) ukukhawulela amafutha agcwele abe ngamaphesenti ama-5 noma ama-6 kuphela wekhalori yakho yansuku zonke.

Ngakho-ke ukuthola ikhalori elingu-2 000 ngosuku (ikhalori / usuku), lokho kungaba ngama-calories ayi-100 kuye kwayi-120 noma kuzungeze amagremu ayi-11 kuye kwayi-13.

Ucwaningo luye lwabonisa nomthelela omubi ushukela ongeziwe onawo ku-cholesterol nokwandisa ubungozi besifo senhliziyo. I-AHA incoma amathisipuni angaphezu kwayi-6 (ama-calories ayi-100) kashukela owengeziwe kwabesifazane, namathisipuni ayi-9 (ama-calories ayi-150) kwabesilisa.

Qhubeka ufunda ukuze ufunde kabanzi mayelana nemihlahlandlela emisha yamazinga anconyiwe we-cholesterol namafutha, kanye nokudla okufanele ukuqaphele.

Yiziphi izinkombandlela?

Ibeka izincomo zokudla ezilandelayo zokugcina amazinga womzimba wakho we-cholesterol ephansi:

Funda kabanzi ngomehluko phakathi kwamafutha agcwele nalawo angasuthanga.

Ukudla okufanele kudliwe futhi kugwenywe ngamazinga we-cholesterol enempilo

Lapho itholakala khona

I-cholesterol uqobo itholakala kuphela ekudleni okususelwa ezilwaneni, kufaka phakathi:

• inyama
• imikhiqizo yobisi
• ukudla kwasolwandle
• izikhupha zamaqanda
• ibhotela

I-Shrimp ine-cholesterol eningi kepha iphansi kakhulu emafutheni agcwele. Bona ukuthi kungani ungakujabulela njengengxenye yokudla okunempilo enhliziyweni.

Ukudla okungenayo i-cholesterol

Ayikho i-cholesterol ekudleni okufana nalokhu:

• izithelo
• imifino
• okusanhlamvu
• amantongomane

Lokhu nakho konke kuyingxenye yokudla okunempilo okunomsoco.

Ukudla okuqukethe amafutha

Ukudla okunamafutha agcwele futhi okufanele kube nokulinganiselwe kufaka:

• inyama ebomvu nengulube
• izimpahla ezibhakiwe, njengamakhekhe namakhukhi
• ushizi
• i-pizza
• ukhilimu oyiqhwa
• inyama ecutshunguliwe, njengamasoseji
• ukudla okuthosiwe

Ukudla okuqukethe amafutha we-trans angenampilo, okufanele kugwenywe, kufaka:

• ukudla okuthosiwe
• ukudla okuhlanganisiwe "no-oyela we-hydrogenated" ohlwini lwezithako
• izimpahla ezibhakiwe, njengamakhekhe, ophaya namakhukhi
• imajarini
• i-microwave popcorn
• isithwathwa

Ukudla okuqukethe amafutha angenashukela aphilile, okufanele uwadle, kufaka:

• i-olive, iphenathi, i-canola, i-safflower, namafutha we-sunflower
• ukwatapheya
• amantongomane amaningi, kepha ikakhulukazi ama-walnuts
• imbewu eningi, kufaka phakathi ubhekilanga, i-chia nembewu ye-hemp

Ukuqonda inani le-cholesterol namafutha atholakala ekudleni

Nazi ezinye izibonelo zokudla nokuthi cishe ungakanani i-cholesterol namafutha ongayithola ngakunye:

Wonke amanani angenhla avela kuma-USDA's. Lezi yizibonelo ezimbalwa zamanani we-cholesterol namafutha atholakala ekudleni kwakho. Nakhu ukudla okuningi okwehlisa i-cholesterol ongakujabulela.

Amathiphu

• Nakani amafutha agcwele futhi adlulisiwe kumalebula akho okudla, kanye noshukela ongeziwe. Okuncane kwalokhu okudlayo, kungcono. Akukho ngaphezu kwamaphesenti ayishumi wamakholori akho ansuku zonke okufanele aqhamuke kumafutha agcwele noma ushukela ongeziwe.
• Ungakhathazeki ngokudla i-cholesterol eyanele. Umzimba wakho wenza okwanele ukuthi uwudle noma cha.
• Yidla amafutha aphilile, angasuthisiwe. Zama ukufaka ibhotela esikhundleni samafutha omnqumo asezintombazaneni ekuphekeni, uthenge ukusikeka okunamafutha, nokudla okulula kumantongomane nembewu esikhundleni samafriji aseFrance noma ukudla okuneziphuzo okucutshunguliwe.

Yini okufanele uyibheke kumalebula okunomsoco

Amalebula okunomsoco ekudleni akutshela ukuthi ungakanani umsoco noma amafutha akuleyo nto, ngokuya ngosayizi wokuphaka onconyiwe. Izinombolo namaphesenti abhalelwe ukudla okungu-2 000 kwekhalori / usuku. Uzothola ilebula ngemuva kwezinto ezihlanganisiwe, ezisemathinini, noma ezisemabhodleleni ezithi "Amaqiniso Okudla Okunomsoco."

Nakhu ukuthi ungayifunda kanjani ilebula kahle:

Usayizi wokukhonza

Okokuqala, uzofuna ukunaka usayizi wokuphaka. Kubhalwe ngqo ngaphansi kwe- "Nutrition Facts." Imininingwane engezansi ibhalwe usayizi wokuphaka, ongahle ungabi yisiqukathi sonke. Isibonelo, usayizi wokuphaka ungaba inkomishi engu-1/2 noma ama-cracker ayi-18.

Phakathi kuka-2018 no-2020, abakhiqizi abaningi bokudla amalebula abo okunomsoco ukufaka usayizi osebenza ngokweqiniso. Emikhiqizweni ethile, kungenzeka afake phakathi ikholomu yesibili ebonisa amanani ngephakeji eliphelele noma iyunithi lokudla.

Ukubalwa kwekhalori

Okulandelayo, uzobona inani lekhalori lalelo nani lokuphaka, kufaka phakathi inani lama-calories aqhamuka emafutheni.

Amaphesenti inani lansuku zonke

Ngakwesokudla kwelebula, iphesenti inani lansuku zonke likutshela ukuthi imaphi amaphesenti amafutha noma isakhi ngasinye kulokho kudla okuthile okumelwe, ngokuya ngokudla okungu-2 000 kwekhalori / usuku. Amaphesenti angaphezu kwama-20 abhekwa njengaphezulu futhi amaphesenti ama-5 noma ngaphansi abhekwa njengaphansi.

Amafutha, i-cholesterol, ne-sodium

Amafutha esewonke, amafutha agcwele, i-cholesterol, ne-sodium afakwa ohlwini kuqala. Lawa amanani ozofuna ukuwabeka umkhawulo futhi uwaqaphele eduze.

Ama-carbs, i-fiber, ushukela, namaprotheni

Ama-carbohydrate, i-fiber yokudla, ushukela, namaprotheni ahlukaniswe okwesibili. Ufuna ukuqinisekisa ukuthi udla ifayibha eningi usuku ngalunye ukusiza ukugcina i-cholesterol isezingeni.

“Ushukela ongeziwe” nawo uzofakwa ohlwini lwamalebula wokudla avuselelwe.

Amavithamini namaminerali

Amavithamini namaminerali kubhalwe ekugcineni. Lezi izakhamzimba ovame ukufuna ukuba namanani anconywayo nazo.

Umbhalo waphansi

Ekugcineni, uzobona umbhalo waphansi okutshela ukuthi kungakanani into ngayinye yokudla okusohlwini okufanele uyihlose uma udla ukudla okungu-2 000- noma 2,500 kwekhalori / usuku.

Ukwazi okufanele ubheke - nokuthi ukuphi kumaphakeji akho okudla - kuyisinyathelo esibalulekile sokugcina amazinga akho e-cholesterol ephansi futhi inhliziyo yakho iphilile.