Ukulawula Zombili Izimo Ngokudla Kwakho
Uma uthola ukuthi unesifo sikashukela esiphezulu se-cholesterol kanye nohlobo lwesifo sikashukela 2 , ungase uzizwe ukhululekile ekutheni ushintshe ukudla kwakho. Kumele wazi ukuthi kunezinhlawulo ezinkulu zokuthi ungadla kanjani nalezi zimo ezimbili nokuthi akulona nzima njengoba ucabanga. Nazi izinyathelo ezintathu zokuqala zokulawula i-cholesterol ephezulu nesifo sikashukela ngokudla kwakho.
1. Khulisa i-Fiber
Qala ngokudla imifino eminingi. Kunesizathu sokuthi indlela yesifo sikashukela ikhuthaza ukugcwalisa isigamu seplate yakho ngemifino engekho-starchy-ilayishwe ngefiber. Zibuye ziphezulu ezindaweni eziphilayo ezinhle, kepha i-fiber iyinzuzo enkulu kakhulu kokubili kwe-cholesterol nesifo sikashukela.
I-fibre iyinxenye yezitshalo ezingapheliyo. Uyidla, ikugcwalisa, kodwa ayifaki noma yikuphi ukhalori. Lokhu kusiza isifo sikashukela ngoba abantu abaningi abanesifo sikashukela sohlobo 2 nabo babukela isisindo sabo.
I-fibre e-soluble (uhlobo olutholakala kubhontshisi, ama-apula, oatmeal) usizo ekunciphiseni i- cholesterol "elibi" ye- LDL futhi kusiza nokugcina amazinga egazi le-glucose agxilile. Izithelo ezintsha, imifino, kanye nezitshalo ezigcwele yizona zinsusa ezinhle kakhulu ze-fiber. Hlela ukwandisa inani le-fiber oyidla nsuku zonke kancane kancane, okungenani amagremu angu-25 ngosuku uma ungowesifazane; 38 amagremu ngosuku uma ungumuntu.
2. Khetha amafutha amahle ngamafutha amabi
Enye inguquko enempilo yesifo sikashukela kanye ne-cholesterol ephezulu ukushintsha amafutha namafutha oyisebenzisayo.
Njengomthetho ojwayelekile, ufuna ukudla amafutha amaningi ase-monounsaturated (atholakala ekudleni okunjenge-walnuts, avocado, namafutha omnqumo) nokunciphisa amafutha agcwele (atholakalayo ekudleni okunamafutha kanye nemikhiqizo yobisi egcwele) kanye namafutha esitokisi (athola ukudla okuthosiwe kanye nezimpahla ezibhaka).
3. Yehlisa isisindo
Lokhu kungase kube nzima, kodwa ukuthola isisindo esinempilo kungathuthukisa kokubili isifo sikashukela kanye ne-cholesterol yakho ephakeme.
Ukulahlekelwa isisindo kungakusiza ukunciphisa amazinga akho egazi wegazi, futhi unciphise i-cholesterol yakho yonke kanye ne- LDL "okubi" ye-cholesterol.
Enye yezindlela ezinhle kakhulu zokuqala uhlelo lokulahlekelwa isisindo ukuqala ukugcina irekhodi lokudla lokho okudlayo. Qopha isikhathi odla ngaso, nemali nsuku zonke izinsuku ezintathu (izinsuku ezimbili zamasonto kanye nosuku olulodwa lweviki). Ekupheleni kwezinsuku ezintathu, ingabe irekhodi lakho lihlaziywa yi-dietitian ebhalisiwe, noma sebenzisa uhlelo lwe-intanethi ukucacisa inani elilinganiselwe lamakholori owadlayo. Ungafunda nezinye amaphethini, njengokuthi ungaphila imifino (noma ungadli), kanye nezinhlobo eziyinhloko zamafutha ekudleni kwakho.
Kanye nokusebenza ngokomzimba, ukulawula ukudla kwakho kwekhalori yansuku zonke kuyisihluthulelo sokulahlekelwa isisindo. Ukulandela uhlelo lwemenyu olusethiwe kungaba yindlela ewusizo yokugcina ukudla kwakho kulawulwa. Qala ngokubala izidingo zakho zekhalori zansuku zonke ukuthola izinga lekhalori oyidingayo ukuze ulahlekelwe isisindo.
Izinguquko Ezincane Zingenza Umehluko
Khumbula ukuthi awodwa. I-cholesterol ephezulu nesifo sikashukela yizimo ezimbili zempilo ejwayelekile kunazo zonke phakathi kwabantu baseMelika. Ukuhlose ukwenza izinguquko zokudla kancane kancane, sihalalisele ngokwenza izinguquko ezinhle ongakwenza, futhi uqiniseke ukuthi ukhuluma nochwepheshe wezokwelapha ukuthola iseluleko.
Qaphela ukuthi kunezinhlobo eziningana zesifo sikashukela. Akuzona zonke izinhlobo ezingaphathwa ngokudla kuphela. Qinisekisa ukuthi uhlola nodokotela wakho ngezinyathelo ezithile zokuphatha isimo sakho.
Imithombo
> Konke Mayelana Ne-Cholesterol. Association of American Diabetes Association. http://www.diabetes.org/are-you-at-risk/lower-your-risk/cholesterol.html.
> I-Cholesterol nesifo sikashukela. Isifo sikashukela Canada. https://www.diabetes.ca/diabetes-and-you/healthy-living-resources/diet-nutrition/cholesterol-diabetes
> Isifo sikashukela, isifo senhliziyo, nesifo sohlangothi. Isikhungo Sikazwelonke Sesifo Sikashukela Ukugaya Nokugula Kwezinso. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/heart-disease-stroke