Thola ukuthi Izidakamizwa ezidumile zifaniswa kanjani nempilo yenhliziyo
Uma uzama ukunciphisa i-cholesterol ngokwemvelo, ungase uthande ukucabangela ezinye zezidlo ezidumile ezitholakalayo. Izinhlelo zokudla ezidumile zivame ukugxila ekuqapheni kwamapound. Kodwa lezi zidlo zingaba negalelo le-cholesterol eliphelele kanye ne-"cholesterol" engalungile (LDL), ngokusho kukaBonnie Liebman, umqondisi wesondlo e-Washington-based Center for Science ku-Public Interest, inhlangano yokuzimela esekelwe yisayensi.
Lapho ebuzwa ukubala izinga lokuhlehlisa kwe-cholesterol yezinhlelo ezihlukahlukene, u-Liebman uthi uma nje ulandelwa ngokucophelela, izidlo zaseMediterranean , South Beach, kanye ne- TLC cishe zizokwenza umsebenzi omuhle kakhulu. Uthi ukudla kwaseNingizimu South kungenza "umqondo omkhulu" ngoba kulula ukulandela. (Inkinga eyodwa enkulu kunoma yikuphi ukudla ikwazi ukunamathela.)
Nakhu ukubuyekezwa okusheshayo kwezinhlelo ezimbalwa ezithandwayo kanye nomthelela wazo cishe emazingeni e-cholesterol.
1 -
Ukudla: Amafutha aphansi kakhulu (afaka i-Ornish ne-Pritikin)Lokho okubandakanya: Amapulani okudla okunamafutha aphansi kakhulu (awutholile) kakhulu kakhulu emaqenjini angamafutha kanye ne-sodium futhi ecebile kuwo wonke ama-carbohydrate okusanhlamvu, izithelo, imifino kanye nemifino.
Ukudla kwe-Ornish kuvumela inani elingenamkhawulo lezithelo, okusanhlamvu kanye nemifino, kanye nokulinganisa okulinganiselwe kwemikhiqizo yobisi ye-nonfat. Ukudla kwazo zonke izinhlobo, amafutha, amantongomane kanye noshukela akuvunyelwe.
Uhlelo lwe-Pritikin lokudla lubandakanya eziningi ze-carbohydrate eziyinkimbinkimbi (ama-oats, ilayisi elibomvu), imifino yamashiya (amazambane, ama-yam) kanye nezinhlamvu ezingenakubalwa (i-pasta, isinkwa esimhlophe). Lolu hlelo lubuye lugcizelele imifino eluhlaza futhi ephekwe kanye nokudla okunomsoco we-calcium (ubisi lwe-nonfat noma i-yogurt) kodwa kuvumela okungaphezu kokusebenza komzimba noma inhlanzi nsuku zonke.
Ukuthatha izondlo : Lezi zinhlayiya ziphansi emafutheni agcwele , okulungile amazinga e-cholesterol. Kodwa okuqukethwe kwabo okuphansi kwamaprotheni kuyinkinga ngoba i-dieter kumele idle ama-carbohydrate amaningi ukuze ahlawule. Lokhu kungaholela ekukhuphukeni kwe- triglycerides , uhlobo lwe-cholesterol olubopha iphrotheni egazini ukwenza i-LDL.
"Kubonakala sengathi kunenkinga nge-carbs kanye ne-triglycerides," kusho uLieebman, echaza ukuthi "akukho ncazelo elula yokuthi kungani. Ngisho ne-American Heart Association [ikhuthaze] abantu ukuba bangalandeli ukudla okunomsoco ophansi isizathu. "
2 -
Ukudla: VegetarianLokho okubandakanya: I- Vegetarianism ingabangela ukudideka ngenxa yokuhlukaniswa kwayo. I-vegan noma isamba semifino isidla kuphela ukudla okutholakala yizitshalo, njengemifino, okusanhlamvu noma izithelo (ubhontshisi omisiwe nama-peas). I-lacto-yemifino iphinda idle ushizi nezinye izidakamizwa, kanti i-ovo-yemifino ifaka amaqanda kumxube. Umlimi onomdlelwane awudli inyama ebomvu kodwa udla izinhlanzi nezinkukhu kanye nokudla kwezitshalo, imikhiqizo yobisi kanye namaqanda.
Ukuthatha izondlo: "Angicabangi ukuthi ngingasho ukuthi lokhu kuthinta kanjani i-cholesterol," kusho uLieebman, "ngoba kuncike ekudleni komuntu. Uma ilayishwa amaqanda, ushizi, nobisi, ngeke ihlase i-cholesterol nhlobo .
"Uma bekhetha izinguqulo ezinamafutha aphansi kulezi zindlela zokudla, bazobe behlaselwa emazingeni e-LDL [" i-cholesterol embi "], kodwa [it] ingaphakamisa i-triglycerides yayo," esho. "Abaningi bemifino badla ukudla okunempilo ngezithelo, imifino, okusanhlamvu okugcwele kanye nobhontshisi, kodwa akukho siqinisekiso."
3 -
Ukudla: iMeditheraLokho okubandakanya: Okubizwa ngokuthi ukudla okudabukisayo kwamazwe anqamula uLwandle LwaseMedithera, lolu hlelo lubandakanya izithelo nemifino eningi kanye namafutha angenalutho ahlanzekile, afana namafutha omnqumo. Lokhu kudla kuhlanganisa izingxenye ezincane zamantongomane kanye nezinhlanzi ezivamile zokudoba amafutha, njenge-tuna, i-salmon, ne-mackerel. Inyama ebomvu kanye neminye imithombo yamanoni agcwele, njengebhotela agwenywa.
Ukuthatha izondlo: "Lokhu kuhle kwe-cholesterol," kusho uLieebman, "uma nje abantu bengacabangi ukuthi lokho abakudlayo endaweni yokudlela yase-Italy abayintandokazi yi-Classic Mediterranean diet." Izinhlanzi ezinamafutha, amafutha omnqumo, namafutha e-canola zonke zicebile ama-omega-3 fatty acids, angasiza ekunciphiseni "i-cholesterol embi," kodwa u-Liebman uyaxwayisa ngokunquma amafutha anempilo ngoba amafutha akhululekile kilojoule.
4 -
Ukudla: I-Carb-Cutting (kuhlanganise noCarb-Buster, Atkins, South Beach ne-Zone)Lokho okubandakanya: Ukudla okuphansi kwe-carb kunengxabano ngoba kuphakathi kokudla okuningi kwamaprotheni, kufaka phakathi ukudla okubomvu, okuphakeme ngamafutha agcwele futhi kungakhuphula amazinga e-cholesterol.
Izigaba ezimbili zokuqala (i-Carb-Buster ne-Atkins) zigwema ama-carbohydrate nganoma yiluphi uhlobo, noma isilula (isinkwa esicutshungulwa, ilayisi omhlophe, ikhekhe, amakhukhi) noma okuyinkimbinkimbi (okusanhlamvu, izithelo nezinye imifino). Izidlo zaseNingizimu South nase-Zone zigcizelela amaprotheni kodwa zibekezelela izinhlamvu ezincane ze-carbs.
Ukuthatha izondlo: "Uma nje ulahlekelwa isisindo, ngisho nokudla okuphezulu emafutheni agcweleyo ngeke kukhulise i-cholesterol yakho," kusho uLieebman. "Kodwa ukudla okubonakala kubonakala kunengqondo kakhulu yiSouth Beach, okuyinto enenzuzo yokuvumela ama-carbs aphansi ngaphandle kokuphakamisa i-cholesterol. Ukushintsha ama-carbs ngamanqamu angama-unsaturated namaprotheni kungase kube uhlelo oluhle lokuvimbela isifo senhliziyo."
5 -
Ukudla: Isidlo-Isiqondiso Esisekelwe (kufaka phakathi i-MyPlate ne-TLC)Lokho okufaka: I- MyPlate yi-USDA esikhundleni sikaMyPyramid. Ikhuthaza abantu ukuba benze isigamu sezithelo zabo nemifino, okungaphansi kwesigamu seprotheyini yamapulangwe futhi okungaphezulu kwengxenye yesine yamapulangwe. Ngokugqugquzela izithelo, imifino kanye nezinhlamvu ezigcwele, ukudla kungase kube phezulu kwe-cholesterol-ukwehlisa i-fiber. Njengoba iphinde iphakanyise ukukhetha ukucutshungulwa kwenyama, kanye nezinhlanzi kabili ngesonto, uhlelo luholela abantu ekukhethweni kwamafutha aphansi.
Ukudla kwe-Lifestyle Changes (TLC) Kunconywa yi-National Cholesterol Education Program ukusiza ngokuqondile i-cholesterol encane kulabo abanesifo senhliziyo noma izinkinga ezibalulekile ezihlobene nezinkinga ezibandakanya amazinga aphezulu e-cholesterol. Ukudla kwe-TLC kukhuthaza ama-ounces angu-5 ngosuku ngosuku lwezinyama eziqinile, izinkukhu noma izinhlanzi, nezithelo eziningi, imifino, okusanhlamvu kanye nemikhiqizo yobisi ephansi kakhulu ngenkathi kunciphisa i-cholesterol ingenisa ngaphansi kuka-200 mg ngosuku (isibonelo, i-egg yolk eyodwa ine-213 mg).
Ukuthatha isondlo sokudla : "I-TLC iyinto ecacile kakhulu. Iyanciphisa amafutha nama- trans ," okuzokwenza kube khona amazinga e-cholesterol.