Ushukela neCholesterol: Ingabe Kukhona Ukuxhumana?

-Delile

• Izixhumanisi Zocwaningo Ushukela Nezifo Zenhliziyo
• Ukulawula Ukudla Kwakho Ushukela

Lapho sicabanga ngokudla okuphakamisa i-cholesterol, imvamisa sicabanga ngalokhu okusindayo emafutheni agcwele. Futhi yize kuyiqiniso ukuthi lokhu kudla, kanye nalokho okuphezulu kwamafutha we-trans, kwandisa amazinga amabi we-cholesterol (LDL) amabi kakhulu kunokunye, ngokuqinisekile akuzona ukuphela kwento okufanele uyinake.

Abantu baseMelika badla amathisipuni alinganiselwa ku-20 kashukela usuku ngalunye, ngokwesilinganiso, ngokusho kwe-American Heart Association (AHA). Vele, amanani okusetshenziswa ayahluka kumuntu nomuntu, kodwa akukho kungabaza okuncane ukuthi lawa makhalori angenalutho athinta impilo yethu.

Izixhumanisi Zocwaningo Ushukela Nezifo Zenhliziyo

Ucwaningo olulodwa lukhonjwa kaningi njengokufakazela imiphumela kashukela emazingeni e-cholesterol. Abaphenyi bathola ukuthi ukusetshenziswa kukashukela kukhulise izimpawu eziningi zesifo senhliziyo.

Bazimisele ukuthi abantu abadla ushukela owengeziwe bane-cholesterol "enhle" ephansi, noma i-high-density lipoprotein (HDL). I-HDL empeleni isebenza ukuthatha i-cholesterol "eyimbi" eyengeziwe, noma i-low-density lipoprotein (LDL), bese iyiyisa esibindini. Ngakho-ke, sifuna amazinga ethu e-HDL abe phezulu.

Baphinde bathola ukuthi laba bantu banamazinga aphezulu we-triglycerides. Noma yisiphi salezi zici singandisa ubungozi besifo senhliziyo.

Ama-Triglycerides awuhlobo lwamafutha lapho amazinga enyuka ngemuva kokudla. Umzimba wakho ugcina amakhalori ongawasebenzisi amandla okwamanje. Phakathi kokudla, lapho udinga amandla, lawa ma-triglycerides akhishwa kumaseli anamafutha futhi ajikeleza egazini. NgokweMayo Clinic, kungenzeka ube namazinga aphezulu e-triglyceride uma udla kakhulu kunalokho okushisayo, futhi uma udla ushukela omningi, amafutha, noma utshwala.

Njenge-cholesterol, ama-triglycerides awancibiliki egazini. Zizungeza uhlelo lwakho lwemithambo yegazi, lapho zingalimaza izindonga zomthambo futhi zidale isifo sokuqina kwemithambo yegazi, noma ukuqina kwemithambo yegazi. Lokhu kuyingcuphe yokushaywa unhlangothi, isifo senhliziyo, nesifo senhliziyo.

Ukulawula Ukudla Kwakho Ushukela

Izincoma ukuthi ungatholi amaphesenti angaphezulu kwali-10 wamakhalori akho kushukela, noma ngisho naphansi kumaphesenti ama-5, ukuze. I-AHA ngokufanayo incoma ukuthi abesifazane bangatholi ama-calories angaphezu kwayi-100 usuku ngalunye koshukela abengeziwe, namadoda angabi ngaphezu kwama-calories ayi-150 - lokho kungu-6 no-9 amathisipuni, ngokulandelana. Ngeshwa, lokho kuncane kakhulu kunalokho abalinganisela ukuthi abantu abaningi baseMelika bathola manje.

Ngokubuka, ama-jellybeans ayi-10 amakhulu aqukethe ama-calories angu-78.4 kusuka kushukela owengeziwe, noma cishe amagremu angama-20 kashukela (amathisipuni ama-4), okucishe kube yisibonelelo sakho sonke uma ungowesifazane.

Funda ukubona ushukela kumalebula okudla. Ushukela ngeke uhlale ubhalwe kanjalo kumalebula okudla. Izithako ezinjengesiraphu yamabele, uju, ushukela wemithombo, ama-molasses, isiraphu, isiphuzo samabele, nanoma yimaphi amagama agcina ngo- “ose” (njenge-glucose ne-fructose) afakwa ushukela.

Thola izisetshenziswa ezizuzisayo. Akuzona zonke izinto ezithatha indawo kashukela ezenziwe zilingana, kanti ezinye zinezingozi zazo. UStevia unguswidi owodwa osuselwa ezitshalweni ohlukile ongushukela, ngokungafani ne-agave noju, okuqukethe ama-molecule kashukela.

Njengoba nje ubheka ukuphuza kwakho utshwala, ama-calories, namafutha agcwele, kufanele ubheke ukuthi ushukela usetshenziswa kanjani. Akukho lutho olungalungile ngokuphathwa ngezikhathi ezithile, kodwa imiphumela kashukela ingaba nzima enhliziyweni yakho.