Nakuba kunezinhlobo eziningi zokudla okunempilo okungabandakanywa ekudleni ukuze unciphise i-cholesterol yakho ne-triglycerides, kunokudla okunye okufanele ukwenze ngokuncane - uma kungenakuqedwa ngokuphelele - kusuka ekudleni kwe-lipid-ekunciphiseni kwakho. Akukhona nje ukuthi izinhlobo ezithile zokudla zithinta i-cholesterol yakho ne-triglycerides - zingathinta ezinye izimo zezokwelapha ezinomthelela omubi empilweni yakho - njengesifo sikashukela nokucindezelwa kwegazi eliphezulu.
Ngokuqaphela ukudla okufaka phakathi kokudla kwakho, uqinisekisa ukuthi ugcina amazinga akho e-lipid - nenhliziyo yakho - enempilo. Ukudla okulandelayo kungathinta iphrofayela yakho ye-lipid futhi kufanele isetshenziswe kancane ekudleni kwakho:
Ukudla okuphezulu kumafutha agcwele
Ucwaningo luye lwaphawula ukuthi ukudla okudliwayo okuphezulu emafutheni agcweleyo kungandisa i-cholesterol yakho ye- LDL . Kodwa-ke, ezinye izifundo ziye zaphawula ukuthi nakuba ukudla okuphezulu ngamafutha agcwele kungandisa amazinga akho e-LDL, uhlobo lwe-LDL lukhulile lukhulu futhi lubuhlungu - uhlobo lwe-LDL olungabonakali ukwandisa ingozi yesifo senhliziyo. Noma kunjalo, lezi zokudla nazo ziphakeme ngamakhalori - okungaholela ekutheni ube nesisindo uma udla lokhu kudla njalo. I-American Heart Association itusa ukuthi amafutha agcwele kufanele abe ngaphansi kuka-7% we-caloric yakho yokudla kwansuku zonke. Lokhu kudla kuvame ukuphakama ngamafutha agcwele:
- Ukudla okufakiwe
- Imikhiqizo yobisi
- Amafutha athile wokupheka
- Inyama yezilwane
Kunezinhlobo eziningi zokudla okupakanyisiwe ngaphambili - njengokudla okudliwayo nokudla - okungase kube phezulu kumafutha agcwele. Kwezinye izimo, inguqulo ephansi yamafutha okudla okuthandayo ingase ibe khona. Kulezi zimo, kufanele uhlole amalebula wokudla ukuze uqinisekise inani lamanoni agcwele ngokusebenza.
Izidakamizwa ze-Trans Fat
Amafutha we-Trans ayindlela yamafutha athola ukudla okunye. Ngenxa yokuthi la mafutha anganciphisa i-HDL, ukwandise i-LDL, futhi ikhuthaze ukuvuvukala, kunconywa ukuthi ukhawule ukudla okuqukethe ama-trans enhliziyo yakho-ukudla okunempilo. Okunye kokudla okulandelayo kungenzeka ukwethula amafutha esitokisini ekudleni kwakho:
- Ukudla okuthosiwe
- Ezinye ukudla okusheshayo
- Ama-pastries, amaqebelengwane, nama-pie
- Ukudla okunye kokudla
- I-ayisikhilimu engabisi
I-FDA ithe amathenda ajwayelekile "awaqapheli ukuthi aphephile", ngakho-ke abakhiqizi baqeda ukusetshenziswa kwala mafutha ekulungiseleleni ukudla kwabo. Ngenxa yokuthi lokhu kudla kunamandla okufaka amafutha namanokhijori agcweleyo ekudleni kwakho, futhi, kufanele kulinganiselwe - uma kungagwenywa - ohlelweni lwakho lokudla lwe-lipid.
Ukudla nge-Sugars Sugined
Ukudla okuphezulu okuqukethwe okushukela kufanele kugujwe uma ubheka amazinga akho e-lipid. Ukudla ukudla okuphezulu ku- ushukela ohlanziwe kungathinta kakhulu ama- HDL akho namazinga e-triglyceride. Ucwaningo oluthile luye lwathola ukuxhumana phakathi kokudla ukudla okunesishukela elicwengekile kanye nengozi ekhulayo yezifo zenhliziyo. Ngenxa yalokhu, i-American Heart Association itusa ukuthi amathisipuni angaphezu kuka-6 ushukela ekudleni kufanele adliwe nsuku zonke ngabesifazane, kanye namathisipuni angu-9 nsuku zonke amadoda.
Okunye kokudla okusobala okuphezulu okuyishukela elicwengekile kufaka ama-candy, ama-pastries, ama-cola, amakhukhi namaqebelengwane. Noma kunjalo, ushukela ohlanziwe ungafihlwa ekudleni okubonakala okunempilo, kubandakanya:
- Izithelo zamanzi
- Izinkwa
- I-yogurt
- Ukudla kwe-Snack
- Ama-Sauces - afaka utamatisi nama-apple sauce
- Isaladi ukugqoka
Ishukela elicwengileko ingafihlwa nakwezinye izidlo zokudla nokudla ngaphambilini, okufaka isandla soshukela namakholori ngaphezulu kokudla kwakho kwansuku zonke. Ngenhlanhla, kunezindlela ezithile zokwenza lokhu kudla okunempilo futhi nge-sugar added kancane. Isibonelo, ungashintsha isinkwa sakho esimhlophe se-carbohydrate ngesinkwa sonke sokusanhlamvu.
Esikhundleni sokuthenga ama-juice wezithelo ushukela ovela eshalofini, wenza izithelo zakho zezithelo usebenzisa izithelo zangempela - ngaphandle kweshukela elengeziwe. Lokhu kuzokwandisa ukungena kwefayibha yakho - uhlobo lwe-carbohydrate engasiza ekunciphiseni i-cholesterol yakho ye-LDL.
Amalebula okudla - angatholakala ngemuva kwamaphakheji amaningi okudla - angaba ally wakho best uma ufuna ukudla ukukhawulela ekudleni kwakho okunempilo. Okuqukethwe okune-fat egcwele namanqamuzana angaphansi kwe-Total Fat okubhekwa kwelebula lokudla, kanti okuqukethwe kokushukela kungatholakala ngaphansi kwe-Total Total Carbohydrates.
Imithombo:
U-Whitney EN no-SR Rolfes. Ukuqonda Ukudla okunempilo, ku-14. I-Wadsworth Publishing 2015.
Iphaneli Yezemfundo Ye-Cholesterol kazwelonke. Umbiko wesithathu weNational Cholesterol Education Program (NCEP) Iphaneli Yomhloli Yokuthola, Ukuhlola Nokuphathwa Kwegazi Eliphezulu le-Cholesterol ku-Adult (I-Adult Treatment Panel III) umbiko wokugcina. Ukujikeleza ngo-2002; 106: 3143-3421.
I-American Heart Association: Ama-Sugars engeziwe afaka engozini yakho yokubulala kusuka enhliziyweni yesifo senhliziyo. Isixhumanisi: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Added-Sugars-Add-to-Your-Risk-of-Dying-from-Yart-Disease_UCM_460319_Article.jsp#.VxorvjArKM8. Kufinyelelwe ngo-21 Ephreli 2016.