Ukulandela Ukudla Okulinganiselayo Kubalulekile Emphilweni Wezinhliziyo
Enye yezinto zokuqala ozizwa ngemva kokufunda une-cholesterol ephakeme noma i-triglycerides yukuthi kufanele ulandele ukudla kwe-lipid-downing. Lokhu kusho ukuthini nokuthi ungashintsha kanjani lokho okudlayo ukuze usize ukwehlisa i-cholesterol yakho?
Kunezinhlobo eziningi ezihlukene zokudla okuphansi kwe-cholesterol lapho. Lokhu kufaka phakathi isidlo se-TLC , i-Plate Yami, nokudla kweMedithera, kepha akusikho isiqondiso esilandelayo okufanele silandele.
Noma kunjalo, ngayinye yalezi zenzelwe injongo efanayo: gcina amazinga akho e-cholesterol nama-triglyceride ehlahleni elihle.
Yonke ukudla okunciphisa i-lipid ekudinga ngempela ukuba ukwenze kudla ukudla okunempilo okuhlukahlukene okungaphansi kwamanoni agcwele amakholori kanye nezakhi eziphezulu. Akunzima kakhulu ukunamathela, noma. Yebo, ungafaka ukudla okuningi okulungisiwe ekudleni kwakho. Kunezinhlobo eziningi zokudla okunamafutha aphansi futhi okunemvelo okuhlanganisiwe okutholakala ukudla okusheshayo.
Ukukhetha okunempilo nolwazi oluthile kungenza indlela ende yokugcina inhliziyo yakho iphilile. Lezi zingangena kalula endleleni yakho yokuphila futhi zikushiye uzizwe unelisekile kunoma yikuphi ukudla okunamafutha aphezulu. Umehluko wukuthi cishe uzozizwa kangcono kakhulu.
Stock Up Izithelo Nemifino
Igumbi lesisekelo nganoma yikuphi ukudla okunempilo ukufaka izithelo nemifino eningi ekudleni kwakho. Akukhona nje kuphela ukuthi ukudla okunezakhi ezinomsoco okuphansi kwama-khalori namafutha agcweleyo, nawo aphezulu e- fibre nama phytosterol .
Lezi zakhi ziye zaboniswa ezifundweni zokunciphisa kancane amazinga wakho we-LDL cholesterol.
Kukhona okungenakho ukudla okukulesi sigaba okumele ugweme uma ulandela ukudla kwe-lipid-downing. Ngokusho kwemihlahlandlela yamanje yokudla, izithelo nemifino kufanele kuthathe ingxenye yengxenye yakho yokudla. Zama ukufaka abaningi enqoleni yakho ohambweni lokuthenga ngoba kulula ukukhumbula ukuwadla uma sebevele bekhishi lakho.
Uthande Izitshalo Zakho
Ama-chickpeas, i-lentils, nobhontshisi nakho kukudla okuhle kakhulu ukufaka ipuleti yakho ngokudla okunciphisa i-lipid. Lokhu kudla akugcini kuphela kumavithamini namaminerali amaningi, futhi kukhona phezulu e-fiber ehlisa i-cholesterol. Lezi zithako - ezihambisana nokuqukethwe kwawo amaprotheni aphakeme - zingakusiza uzizwe uphelele emva kokudla futhi unciphise ithuba lokudla ngokweqile.
Imifino ifinyelela kakhulu futhi ingafakwa ekudleni okuhlukahlukene. Lokhu kufaka konke okuvela esaladini esheshayo kuya esidlweni esikhulu.
Thola amaNuts akho
Amantongomane avame ukungena ngaphansi. Kungenzeka kube mncane, kodwa kugcwele izakhi zomzimba, kufaka phakathi i-fiber enempilo ne-phytosterol. Amantongomane amaningi aphezulu emafutheni angasetshenzisiwe, ikakhulukazi ama-fatty acids-omega-3 - uhlobo lwe-fatty acid engasetshenzisiwe engagcina amazinga akho e-lipid enempilo.
Udinga kuphela amancane amantongomane akho ozithandayo ngosuku ukubona izinzuzo zabo zezempilo ku-cholesterol yakho kanye ne-triglycerides. Njengoba amantongomane ayamazinyo, awufanele uhambe ngokweqile njengoba lokhu kungabangela ukuzuza kwesisindo.
Isinkwa Esifanele Nezinhlamvu Kulungile
Ngokuphambene nenkolelo evamile, kulungile ukufaka okusanhlamvu ekudleni kwakho . Kufanele nje ubuke uhlobo luni lokusanhlamvu oluthandayo. Kwezinye izimo, ukudla okufana nesinkwa kungaba phezulu kuma-carbohydrate ahlanzekile.
Ungashintsha ukudla okuqukethe ufulawa omhlophe okhethwa kukho konke okusanhlamvu. Lokhu kuhlanganisa izinto ezifana ne-pasta kanye nezinto zezinkwa. Ukudla okuphelele kanye nokudla okolweni konke kunezinhlobo eziningi zezinhlamvu ezenziwe ngoshukela ocolile noma ufulawa omhlophe. Lokhu kungasiza ukugcina amazinga akho e-LDL ama-cholesterol aphilile.
Okulinganiselwe i-Dairy yakho
I-aisle yobisi yinye indawo yesitolo sokudla okungadingeki uyigweme lapho ulandela ukudla kwe-lipid-downing. Imikhiqizo yobisi ephelele yamafutha iphezulu ngamafutha agcwele, ngokuvamile avame ukugcoba ekudleni kwe-lipid-downing. Kodwa-ke, kunezifundo ezimbalwa ezibonisa ukuthi imikhiqizo yobisi ingaba nomthelela ongathinti hlangothi noma ozuzisa kancane empilweni yakho yenhliziyo.
Eminye imikhiqizo yobisi, njengama-probiotics atholakala ku-yogurt, nayo iboniswe ukuthi inegalelo elihle kumazinga akho e-lipid. Lokhu kudla kungaba ngaphezulu khalori, ngakho-ke zama ukungena phezu kwe-overboard. Kukhona futhi izinhlobo ezinamafutha aphansi wobisi ozithandayo kanye nemikhiqizo yashizi etholakalayo ngakho awuzizwa unqatshelwe lezo.
Khetha izidlo ezinamafutha
Uma ufuna inyama ukuba uhlanganise nokudla okunempilo, inyama enomzimba efana nenkukhu, inhlanzi, noma i-turkey, ingasiza ukusika amafutha namakhalori ekudleni kwakho. Inyama ebomvu - kuhlanganise yenkomo, imbuzi, kanye nengulube - iphakeme ngamafutha agcwele , angangeza ama-calories ekudleni kwakho.
Uma uthola inyama enamafutha epulatifheni yakho, ungayinciphisa futhi ngokushesha unciphise inani lamafutha oyidlayo. Kodwa-ke, inyama esetshenzisiwe njenge-bologna kanye ne-sausage kumele ikhawulwe. Ucwaningo oluthile luye lwabonisa ukuthi ukudla njalo lokhu kudla kungakuphakamisa ingozi yokuthuthukisa isifo senhliziyo.
Lokhu Kuphela Kwokuqala
Kunezinhlobo eziningi zokudla enempilo enempilo ongayifaka enqoleni yakho yokuthenga, futhi. Uma ungabaza, hlola ilebula lokudla emaphaketheni wokudla. Ukudla okunomsoco we-cholesterol kufanele kube ngaphansi kwamafutha amaningi ahlanzekile kanye nama-carbohydrate ahlanzekile futhi aphezulu ezakhiweni ezifana namavithamini, ama-fibre, namaprotheni.
Imithombo:
de Oliveira Otto MC, umMozaffarian D, uKromhout D, et al. Ukutholakala Kwemfuyo Ye-Fat Egcwele Ngokudla Umthombo Nengozi Isifo Sezinhliziyo: I-Multi-Ethnic Study of Atherosclerosis. I-American Journal of Nutrition Clinic. 2012; 96: 397-404.
URolfes SR, Whitney E. Ukuqonda Ukudla. 14th ed. Ukuzimela, KY: Ukushicilelwa kweWadsworth; 2015.
> UMnyango Wezolimo wase-United States. Izikhombisi-ndlela Zokudla ZamaMelika 2015-2020.https: //www.choosemyplate.gov/dietary-guidelines