Ukhathazekile nge-cholesterol ephezulu kumntanakho noma kumfana wakho? Awuwedwa. Ochwepheshe bezokwelapha baye babona ukwanda okweqile kwamazinga e-cholesterol kubantu abasha eminyakeni yamuva, ngokuhambisana nokukhula okuphelele kokukhuluphala eMelika.
Amazinga aphakeme e- cholesterol kubantu abasha ahlobene ngoba angabeka isiteji impilo yonke yezinkinga zempilo, kuhlanganise nengozi eyengeziwe yesifo senhliziyo, ukuhlaselwa yinhliziyo, noma isifo sohlangothi .
Ukudla Okuphakamisa I-Cholesterol
Akuyona nje i-cholesterol yokudla okumelwe igwenywe ukunciphisa amazinga e-cholesterol ephelele ezinganeni nasencane, kusho u-Suzanne Rostler, MS, RD, i-LDN, odlalwayo obhalisiwe ekuzimele ngasese eWellesley, eMassachusetts, kanye nombhali-mbhali wencwadi ethi Ending Ukulwa Kokudla .
Okubaluleke nakakhulu, kusho uRostler, ubheka ukuthi yikuphi ukudla okukukho-nokudla kwezingane zakho kuye kwagcwala amanoni. Amafutha anelisiwe anethonya elikhulu emazingeni akho e-cholesterol kunokuba i-cholesterol itholakele ekudleni. Itholakala enyameni (ikakhulukazi inyama enama-marbled), isikhumba senkukhu, kanye nobisi olugcwele-fat, kuhlanganise ushizi nebhotela. Amafutha we-Trans, uhlobo lwamafutha atholakala ezimakethe ezibhajiwe ezentengiselwano, zimbi kakhulu ku-cholesterol yakho: aphansi kwe-HDL, "cholesterol" enhle, futhi aphakamise i-LDL, i-cholesterol "embi".
Ukudla Okungaphansi Kwe-Cholesterol
Ngaphezu kokunciphisa amafutha agcwele, kunezinhlobo eziningi zokudla wena nezingane zakho ongangezela ekudleni kwakho okusiza ukwehlisa i-cholesterol.
Lezi zihlanganisa izithelo, imifino, okusanhlamvu okugcwele, nobhontshisi, okuyiwona wonke amithombo afanele we-fibre-okuyingxenye yokudla okungasiza ekunciphiseni i-cholesterol engafanele. Amafutha enempilo, ikakhulukazi, ama- omega-3s , futhi asiza ekunciphiseni i-cholesterol "yebi" ye-LDL. Buyisela ibhotela nge-canola noma ngamafutha omnqumo; khetha inhlanzi kunokudla inyama ebomvu okungenani izikhathi ezimbalwa ngesonto; sebenzisa ibhotela le-nut noma i-avocado kwi-toast.
Okushiwo Abazali
Uma uzama ukungeza ukudla kwe-cholesterol nokunciphisa ukudla okuphakamisa i-cholesterol, ikhokha ukuhlela. Yiba nokudla okunempilo okutholakala ukudla okulula: usike imifino kusengaphambili ukuze balungele ukuthatha-futhi-hamba. Gcina i-yogurt ephansi yamafutha e-Greek yogesi esandleni: yenza isisekelo esihle semifino noma imifino. Ukunciphisa ukudla okulula njengama-chips nama-crackers ezenziwe ngamabele okusanhlamvu; Qhubeka kabusha ukudla okuphephile okuphelele.
Khumbula ukuthi abantwana banoma yimuphi ubudala akufanele bakhuthazwe ukuba "badle" noma balandele iphethini ekhethekile yokudla ngaphandle kokuba baqondiswe ukuba benze kanjalo nodokotela.