Ukukhulisa i-cholesterol kulula kunalokho okubonakala, kepha ukuyehlisa kudinga ukungaguquguquki, ukuguqulwa kwendlela yokuphila kanye a ukudla okufanele. Abantu abaningi ngokwengeziwe bathola, ngemva kokuhlolwa kwegazi okulula, ukuthi isamba sabo se-cholesterol noma i-LDL (i-cholesterol embi) ingaphezulu kunokunconywa. Futhi yilapho ukungabaza kuqala: yini engingayidla? Kungenzeka yini ukuthuthukisa ngokudla kuphela? Ingabe kuyiqiniso ukuthi kukhona izindlela zokupheka ezinhle ze-cholesterol ephezulu?
Yebo, kungenzeka ngokuphelele. Ukushintsha izitsha zakho zansuku zonke ngezinguqulo ezinempilo akusho ukulahlekelwa ukunambitheka, ngokuphambene nalokho.. Ngezinguquko ezincane kanye nezindlela zokupheka ezicatshangelwe kahle, ngeke nje uvikele inhliziyo yakho, kodwa futhi uzojabulela ukudla nakakhulu. Kulesi sihloko, uzofunda ngokuningiliziwe ukuthi iyini i-cholesterol, kungani ithinta impilo yakho, ukuthi yehlisa kanjani, futhi, okubaluleke kakhulu, izindlela zokupheka eziqondile nezihlukahlukene zokukusiza ukuyilawula nsuku zonke.
Iyini i-cholesterol futhi kungani kufanele siyinakekele?
I-cholesterol yinto efana namafutha etholakala kuwo wonke amaseli omzimba. Kubalulekile emisebenzini efana nokukhiqizwa kwamahomoni, uvithamini D kanye nokugaya ukudla. Umzimba wethu ukhiqiza eyawo i-cholesterol (i-cholesterol engokwemvelo), kodwa futhi siyithola ekudleni imikhiqizo yezilwane efana nenyama, amaqanda, noma imikhiqizo yobisi (i-cholesterol yangaphandle).
Inkinga ivela lapho amazinga egazi edlula amanani avamile., okungabangela ukunqwabelana koqweqwe emithanjeni. Lokhu kunqwabelana kwandisa ingozi yezifo zenhliziyo ezifana nesifo senhliziyo, unhlangothi, noma i-angina.
Kunezinhlobo ezintathu eziyinhloko zama-lipoprotein ahlobene ne-cholesterol:
- I-LDL (low-density lipoproteins): eyaziwa ngokuthi "i-cholesterol embi" ngoba ihambisa i-cholesterol isuka esibindini iye ezicutshini. Uma inqwabelana, ingakha ama-plaque.
- I-HDL (high-density lipoprotein): "i-cholesterol enhle", enesibopho sokuqoqa i-cholesterol eyeqile futhi iyibuyisele esibindini ukuze isuswe.
- I-VLDL: ehlobene ne-triglycerides, nayo inomthelela ekuqoqweni kwamafutha emithanjeni.
Izinkinga ze-cholesterol ephezulu
I-cholesterol ingavela ngenxa yezizathu eziningana:
- Ukudla okungalungile: amafutha agcwele ngokweqile kanye nama-trans, amasoseji, amakhekhe asezimbonini nokudla okuthosiwe.
- Impilo kaSedentary: Ukungazivocavoci kwehlisa i-HDL cholesterol.
- Ukhuluphele kanye nokukhuluphala: ikakhulukazi uma kunamafutha esiswini.
- Ukubhema: yehlisa i-cholesterol enhle futhi ilimaza izindonga zemithambo.
- utshwala ngokweqile: Yenyusa i-cholesterol ephelele nama-triglycerides.
- Izici zofuzo: njenge-hypercholesterolemia yomndeni, evimbela ukuqedwa ngempumelelo kwe-LDL cholesterol.
- I-Hypothyroidism namanye ama-pathologies: ebambezela i-metabolism futhi ithinte ukuqedwa kwe-lipid.
Ungazi kanjani ukuthi une-cholesterol ephezulu
Le nkinga ngokuvamile ayibonisi izimpawu ezisobala, ngakho okuwukuphela kwendlela yokuyibona iwukuhlola igazi. Izincomo ezijwayelekile zokuthi ukwenze nini lokhu:
- Izingane ezineminyaka engu-9 ubudala, uma kunomlando womndeni.
- Abantu abadala njalo eminyakeni emi-5, kusukela eminyakeni engu-20.
- Abantu abangaphezu kweminyaka engama-45, njalo ngonyaka ongu-1 noma emi-2.
Lapho ubuyekeza ukuhlaziya, akufanele nje ubheke i-cholesterol ephelele, kodwa kufanele unake ngokukhethekile I-cholesterol engeyona i-HDL, inkomba engcono yengozi yenhliziyo nemithambo yegazi, kanye nama-triglycerides.
Amanani e-cholesterol ajwayelekile
- I-cholesterol ephelele: ngaphansi kuka-200 mg/dl (evamile), 200-240 (iphakeme ngokusesilinganisweni), ngaphezu kuka-240 (phezulu).
- I-LDL: ngaphansi kuka-160 mg/dl uma ingekho ingozi, ngaphansi kuka-100 mg/dl uma kunezici zobungozi.
- I-HDL: ngaphezu kuka-40 mg/dl emadodeni no-50 mg/dl kwabesifazane.
Izihluthulelo zokudla zokwehlisa i-cholesterol
Ukudla okwehlisa i-cholesterol kufanele kusekelwe kulokhu:
- Izithelo, imifino nemifino: ama-servings amahlanu ngosuku.
- Okusanhlamvu okuphelele: i-oatmeal, irayisi elinsundu, isinkwa sikakolweni noma i-pasta.
- I-Legumes: okungenani kathathu ngesonto.
- Inhlanzi eluhlaza okwesibhakabhaka: njenge-salmon noma ama-sardine, izikhathi ezingu-2-3 ngesonto.
- Amantongomane nembewu: ikakhulukazi ama-walnuts, i-flax ne-chia.
- amafutha anempilo: i-extra virgin olive oil, ukwatapheya, inhlanzi enamafutha.
Ngaphezu kwalokho:
- Gwema amasoseji, amafutha ezilwane, amakhekhe asezimbonini nokudla okuthosiwe okudayiswayo.
- Faka esikhundleni ibhotela ngamafutha omnqumo.
- Khetha imikhiqizo yobisi enamafutha aphansi noma ehlutshiwe.
- I-Steam, bhaka, i-microwave noma i-grill.
Izindlela zokupheka ezilula zokunakekela i-cholesterol yakho
1. I-Oatmeal ne-apula nesinamoni
Ilungele ukudla kwasekuseni ngaphandle koshukela owengeziwe.
- Ama-oats aphelele (1 inkomishi)
- Ubisi lwemifino (i-almond noma i-oat)
- I-apula eqoshiwe
- Isinamoni nama-walnuts
Ikhishi i-oatmeal ebisini, engeza i-apula nesinamoni, bese uqeda ngokufafaza ama-walnuts aqoshiwe.
2. Isaladi ye-chickpea yaseMedithera
- Izinkukhu eziphekiwe
- Utamatisi, ikhukhamba, anyanisi obomvu
- Amafutha omnqumo, ilamula, iparsley
Inketho yokugcwalisa ne-fiber ecebile ongayilungiselela kusengaphambili.. Ngaphezu kwalokho, ungakwazi ukuhambisana nale saladi udali kanye nokwatapheya ukwandisa inani layo lokudla okunomsoco.
3. I-salmon ebhakiwe nge-broccoli
- Intambo yeSalmon
- Broccoli
- I-lemon, i-garlic, amafutha omnqumo
I-classic ecebile nge-omega-3 eqinisa inhliziyo yakho. Ungakwazi ukugcwalisa isidlo nge inhlanzi ephekiwe ukuhlukanisa izinketho zakho zedina.
4. Isipinashi, ukwatapheya kanye ne-feta cheese wrap
- I-tortilla kakolweni
- Isipinashi esiluhlaza, ukwatapheya, utamatisi
- Ukuthinta ushizi we-feta neyogathi yemvelo
Kuhle njengesidlo sakusihlwa esilula noma ukuya emsebenzini. Lokhu kugoqa kungaba umphelelisi omuhle kakhulu lapho ulungiselela zokupheka ukuthatha emsebenzini.
5. Ikhari yenkukhu nelayisi elinsundu
- Isifuba senkukhu, ukhari, ubisi lukakhukhunathi
- Anyanisi, amafutha omnqumo
- Iphakwe nelayisi elinsundu
Indlela enephunga elimnandi yokujabulela inkukhu futhi wengeze ifayibha elayisini lakho. Cabangela ukubhanqa inkukhu ne iklabishi nokholifulawa bahlobise ukuze uthole isidlo esinokulinganisela.
Imibono yemenyu yamasonto onke enempilo ye-cardio
Isibonelo semenyu yansuku zonke:
- Ukudla kwasekuseni: Ikhofi + isinkwa sikakolweni esigcwele utamatisi + izithelo ze-EVOO +
- Ekuseni: Amantongomane kanye neyogathi enamafutha aphansi
- Ukudla: Ama-lentile aphekiwe ngemifino + inkukhu ebhakiwe
- Isinkwa: Ubhanana oatmeal smoothie
- Dinner: Ukhilimu wemifino + isipinashi omelet + izithelo
Ukudla okucebile imifino, izithelo, izintambo, amafutha enempilo y inhlanzi eluhlaza okwesibhakabhaka, ngenkathi unciphisa ukudla kwakho okugayiwe, ushukela, namafutha ayingozi, kuzokwenza umehluko ekunakekeleni amazinga akho. Futhi hhayi lokho kuphela: Uzophinde uphawule ukuthuthuka kwamandla akho, ukugaya kanye nenhlalakahle jikelele.. Ukudla ukuze unakekele inhliziyo yakho nakho kungaba mnandi, kuhluke, futhi kube lula kakhulu ukukulungiselela.
