Nge-LDL ephansi ne-HDL enamandla, thola ukuthi yikuphi ukudla okumelwe udla
Kungenzeka ukuthi uzwile ukuthi ukudla okuthosiwe kuzo zonke izinhlobo, ama-hydrogenated, kanye nemikhiqizo yobisi egcwele ngamafutha angama-cholesterol amabhomu angagwenywa kangcono, hhayi nje kuphela kulabo ababuka amazinga abo e-cholesterol. I-American Heart Association incoma ukuthi wonke umuntu avimbele lokhu kudla, njengoba aqukethe amafutha ahambayo futhi agcwele, uhlobo olubi "olubi" olususa i- LDL cholesterol futhi luholela ekwakheni i-plaque emithanjeni.
Kodwa kuthiwani ngamafutha okuthiwa "ama-healthy"? Ingabe kukhona into enjalo ngempela?
Amafutha enempilo
Ngelinye igama, ngokuphelele. Njengoba nje kunezinketho eziphakamisa i-cholesterol yakho embi, kunezinhlobo ze-superfoods ezinempilo enempilo eziphakamisa i- HDL ("okuhle" uhlobo lwe-cholesterol), ne-LDL ephansi, ngokukuvikela ngokuphumelelayo isifo senhliziyo nokushaya. Ukudla ekupheleni komfoloko wakho kunamandla. Futhi uma uthanda i-avocado, izithelo ezinamafutha, ezinomusa ezenza isaladi ephelele noma i-sandwich topping, uzokujabulela ukuzwa ukuthi kunamafutha amakhulu e-HDL!
Iyini i-HDL?
I-HDL, noma i- lipoprotein ephakeme kakhulu, iyindlela evikelayo ye-cholesterol ethwala i-cholesterol engafanele emithanjeni iphinde ibe sebindi lapho ingaphulwa khona futhi isuswe emzimbeni. Uma i-HDL yakho iphezulu (60 mg / dl noma ngaphezulu ibhekwa njengento efiselekayo kubo bobabili besilisa nabesifazane), ingozi yakho yokuhlasela kwenhliziyo noma isifo senhliziyo isinciphile. Uma i-HDL yakho iphansi (kwabesifazane abangaphansi kuka-50 mg / dl, ngamadoda angaphansi kuka-40 mg / dl), amathuba okuba nesifo senhliziyo noma isifo senhliziyo yanda.
1. I-avocado
I-avovocos imthombo omuhle kakhulu we-monounsaturated fatty acids, ekhuthaza i-HDL ne-LDL ephansi. Esifundweni sika-2015 eshicilelwe ku- Journal of the American Heart Association, ukudla i-avocado eyodwa ngosuku ngenkathi kulandela ukudla okunomsoco okuhloswe kuhlotshaniswa nokudonsa kwe-13.5 mg / dL embizeni ye-cholesterol embi, noma ama-LDL, amazinga.
Ezinye izilinganiso zegazi eziningana nazo zathuthukiswa kulabo ababambiqhaza abadla i-avocado ngosuku, kuhlanganise ne-cholesterol yonke, i-triglycerides, i-LDL encane kakhulu, i-cholesterol engeyona i-HDL, nabanye.
Ithiphu Yokulungiselela: I- avovocos inama-khalori angu-235 indebe ngayinye (146 g), ngakho ukulawula isabelo kuyisihluthulelo. Ukuze uthole isisindo "esitayela saseCalifornia" esiphundu, zama u-½ we-avocado nge-ulethisi, utamatisi, no-anyanisi ngobukhulu obuphakathi, u-pita ogcwele okusanhlamvu. Engeza ukucindezela kwelamula kanye nesipuni esisodwa se-hummus enamaphutha (i-horseradish, i-lemon, noma i-garlic) ngokukhawulwa okungeziwe.
2. Ukudla okune-Antioxidant-Rich
Ucwaningo olwenziwa ngo-2016 olwanyatheliswa emaphepheni I- Nutrients lubonise ukuthi ukudla okune-antioxidant ecebile kwakhuphula amazinga we-HDL maqondana ne-triglycerides. Ukudla okunamandla okuqukethe i-chocolate, amajikijolo, ama-beet, iklabishi elibomvu, amagilebhisi abomvu, ama-kare, isipinashi, i-pepper ebomvu, kanye nezinye izithelo nemifino enemibala.
Ithiphu Yokulungiselela: Ukuze uthole i-HDL-ukuvuselela, isidlo sasekuseni esine-antioxidant, zama ukwenza i-smoothie equkethe amajikijolo, i-kale noma isipinashi, i-avocado, nobisi olungelona ubisi olunjengobisi lwe-almond.
3. Ukudla kwe-Niacin-Rich
I-Niacin (i-vitamin B3) ikholelwa ukuthi ivimbela ukukhiqizwa kwe-cholesterol emzimbeni. Nakuba i-niacin efomini yokugcwalisa i-prescription ibonakala iyasebenza kakhulu ekwandiseni i-HDL, ingase ibe nemiphumela emibi efana nokuhlwitha, ukuhlambalaza nokukhanda ikhanda, ngakho-ke ungase uthande ukucabangela ukufaka ukudla okunezinyosi ekudleni kwakho kuqala.
I-Niacin itholakala ekugxilweni okuphezulu kwe-crimini amakhowe, isifuba sezinkukhu, i-halibut, utamatisi, i-lettuce yamaRoma, i-breads, ne-okusanhlamvu.
Ithiphu Yokulungiselela: Ama- crimini amakhowe asetshenzisiwe ahambisana nokujabulisa kunoma yisiphi isidlo. Ungawagcoba futhi usebenzise njengenqwaba yokugcwalisa izinkukhu noma izinhlanzi zasolwandle.
4. Oatmeal
Ucwaningo olungenakubalwa luye lwabonisa ukuthi ukusetshenziswa kwama-oats okuvamile okunciphisa uketshezi lwe-cholesterol kanye ne-LDL ("okubi" ye-cholesterol), kodwa akunciphisi i-cholesterol yakho ye-HDL.
Ithiphu Yokulungiselela: Ukwengeza isinamoni yomhlabathi kanye no-½ ama-walnuts (ama-halled ayisi-shelled) enza isidlo sasekuseni se- oatmeal ngisho nenhliziyo enempilo.
5. I-Fatty Fish
Ucwaningo lwango-2014 olwanyatheliswa encwadini ye- PLoS One lathola ukuthi ukudla okucebile ekudleni kuhlanganise nezinhlanzi, ikakhulukazi izinhlanzi ezinamafutha, kwandise ubukhulu bezinhlayiya ze-HDL, ezingasiza ekuthuthukiseni ukuthutha kwe-cholesterol kuwo wonke umzimba. I-American Heart Association ikhuthaza ukuncoma izinhlanzi okungenani kabili ngesonto, ikakhulukazi izinhlobo eziqukethe amafutha omega-3, njenge-salmon, i-trout, ne-herring. Ukukhonza kubhekwa njengama-ounces ayi-3.5 okuphekwe.
Ithiphu Yokulungiselela: I-almond crust eqoshiwe yanezela, nakakhulu, i-omega-3s kunoma yisiphi isidlo sezinhlanzi.
Khumbula ukuthi izinguquko zokudla zihambisana nokukhetha kokuphila kwamazinga e-cholesterol enempilo. Ukuzivocavoca kwama-aerobic, ukulahlekelwa isisindo nokugwema ukubhema konke kunomthelela emazingeni aphezulu we- HDL ye-cholesterol . Khumbula ukuthi izinguquko ezimbalwa ezincane zingangezela kwimiphumela emikhulu.
> Imithombo:
> Andon, uMark B., Anderson, James W. State of the Reviews of Art: Ukuxhuma kwe-Oatmeal-Cholesterol: Iminyaka eyi-10 kamuva Umagazini waseMelika we-Lifestyle Medicine 2008 2: 51-57.
> Imiphumela ye-Whole Grain, Fish kanye nama-Bilberries ku-Serum Metabolic Profile kanye ne-Lipid Transfer Protein Imisebenzi: I-Trial Randomised. PLoS One . 2014 Febhuwari.
> Kim K, Vance TM Chun Kulungile. I-Greater Total Antioxidant Capacity kusuka ekudleni kanye nasezindlebeni zihlanganiswa ne-Atherogenic Blood Profile e-US Adult. Amakhemikhali. 2016 Januwari.
> Li Wang, Peter L. Bordi, Jennifer A. Fleming, Alison M. Hill, uPenny M. Kris-Etherton. Umphumela wesidlo esiyingcosana se-Fat Diet With and Without Without Avocados kwi-Lipoprotein Inombolo ye-Particle, Usayizi no-Subclasses kuma-Overweight and Obese Adult: A Trial, Controled Trial. Umagazini we-American Heart Association. 2015 Januwari
> I-American Heart Association's Diet and Lifestyle Recommendations. 2015 Agasti.
> Abasebenzi beMayo Clinic. I-Niacin ingakhuphula i-cholesterol 'enhle'. 2014 Agasti.