Kungakhathaliseki ukuthi uzama ukwehlisa isisindo, wehlisa amazinga akho e-LDL cholesterol, noma ufuna ukumane ube "nenhliziyo enempilo," ukunciphisa ukudla okunezinto ezigcweleyo umqondo omuhle. Imiphakathi yezobuchwepheshe yilezi zindawo ezifanayo.
Isibonelo, Uhlelo Lwezemfundo Ye-Cholesterol lukazwelonke lutusa ukuthi ukudla kwakho okunamafutha okugcwele kunamaphesenti angaba ngu-7 okudla kwakho okuphelele kwansuku zonke.
Okusho ukuthi, uma ulandela ukudla okungama-2,000-khalori, akufanele udle ama-gramu angu-14 wamafutha agcwele usuku ngalunye.
Ngokufanayo okuhambisana nokuqondiswa kwe-cholesterol, i-American Heart Association itusa ukuthi abantu abadala abazozuza ngokunciphisa uketshezi lwe-cholesterol ye-LDL ukusetshenziswa kwabo kwamafutha agcwele amakholomu angu-5 kuya kwangu-6, okulingana no-11 kuya kwangu-13 amagremu amafutha agcwele nsuku zonke .
Ekugcineni, ukunciphisa ukudla okune-fat saturated kungathatha umsebenzi omncane nokuzivimbela, kepha ngokukhetha kwakho okunempilo, cishe uzozizwa ungcono futhi unamandla kakhulu.
Ngalokhu, nangu isikhumba esikudla okuvamile okuphezulu kwamafutha agcwele, kanye nokunye okunye okukhethwa kukho (kanye neyummy) ongakhetha kukho esikhundleni sakho.
Amaprotheni aphezulu kumafutha agcwele
Imikhiqizo eminingi yezilwane iqukethe inani eliphakeme lamafutha agcwele. Ngokuqondile, inyama evela ezinkomeni nasezingulube iphakeme ngamafutha agcwele (isibonelo, umhlabathi wenkomo, ingulube, nebhethoni).
Amafutha wezinyosi kanye newundlu nawo aphezulu emafutheni agcwele, njengoba kusetshenzwa inyama, izinja ezishisayo, ukusikeka okubandayo, kanye nezinsimu zokudla kwasekuseni.
Nakuba ukulandela ukudla okunciphisa i-cholesterol akukuvimbeli ukuba ungadli inyama yesilwane ngokuphelele, kungangena uma udla le mikhiqizo ngaso sonke isikhathi esidlweni.
Ngalokho, ukunciphisa ukudla kwakho inyama kuyindlela elula yokunciphisa ukudla kwakho kwamafutha agcwele.
Ungakhetha futhi "ukudla okunamandla" noma "ukudla okunamandla". Izinyama ezinomsoco ziqukethe amancane amagremu angama-4,5 amafutha agcwele futhi ahambayo kanti izinyama ezengeziwe ezinomzimba ziqukethe ama-gramu angama-gramu amafutha agcwele amafutha.
Njengamanye amafutha, ama-trans atholakalayo ngokwemvelo ngamafutha asekelwe kwisilwane (njengenyama ebomvu) kodwa iningi likhiqizwa ngokweqile ngamanye amafutha wezitshalo ezinomsoco futhi litholakala ezintweni ezithosiwe nezobhaka njenge-donuts, amakhukhi, ama-crackers, ama-pastries, i-pizza inhlama, i-pie crust , namaqebelengwane.
Amafutha we-Trans aphakamisa i-LDL yomuntu ("i-cholesterol embi") futhi anciphise i-HDL yomuntu ("i-cholesterol enhle"). Lezi zici ezimbili zandisa amathuba omuntu wokuthuthukisa isifo senhliziyo.
Izindlela Ezempilo Ezihlukile
Njengengxenye yeprotheyini yenyama ebomvu nengulube, ungase ucabange ukudla izinkukhu, njengenkukhu noma i-turkey, ngaphandle kwesikhumba.
Uma ufuna ukusika amafutha agcwele ngokudla kwakho ngendlela eyengeziwe, ungathola amaprotheni avela kunhlanzi, amantongomane, ubhontshisi noma imikhiqizo ye-soy.
Imikhiqizo Yezinyolimo Phezulu Amafutha Anelisiwe
Imikhiqizo yobisi ibuye ifake amafutha engeziwe athile ekudleni kwakho, kufaka phakathi:
- Amachizi
- Ubisi obumhlophe noma obunamaphesenti amabili
- I-Creams
- Ukhilimu oyiqhwa
Akukona kuphela ukudla imikhiqizo yobisi kukwandisa ukudla okune-fat saturated, kufanele futhi uqaphele ukuthi inani lobisi lengezwe ekuthandeni kwakho okuthandayo noma iziphuzo (isibonelo, ikhofi ukhilimu noma ibhotela ku-toast yakho) -onke le mithombo ihlanganisa ngokulinganayo ngokushesha.
Izindlela Ezempilo Ezihlukile
Ukuze unciphise inani lamanoni agcweleyo owadlayo, khetha izinhlobo ezinamafutha aphansi okudla okuthandayo, okubizwa ngokuthi "amafutha aphansi", "skim" noma "ingxenye-sk" emaphaketheni abo.
Amafutha Namafutha Aphezulu Amafutha Agcwele
Nakuba ukusabalala okuhlukahlukene namafutha akuyona into ongayidla yedwa, ijwayele ukufakwa ekudleni okuhlukahlukene ngesikhathi sokulungiselela. Amanye alawa mafutha, njengama-salad asekelwe e-ayisikhilimu kanye namafutha okupheka , angathatha ezinye izitsha ezinempilo eziphansi, ezinamafutha aphansi anamafutha aphansi noma izinhlanzi futhi azibuyise zibe yizinsolo eziphezulu zamafutha.
- I-Lard
- Ibhotela
- Amanye amafutha asuselwa esitshalo (isibonelo, amafutha omnqumo, i-palm kernel oyela, ioli kakhukhunathi)
- Ukugqoka okusekelwe ekamelweni noma ama-dips
- Imayonnaise
Yiqiniso, ukudla okuthosiwe kanye nezimpahla eziphekiwe ngokuvamile kunamazinga aphezulu amafutha agcwele noma ama-trans.
Qaphela amalebula afana nokuthi "awunashukela." Ngenkathi lokhu kungase kuzwakale kunempilo, kaningi izikhathi ushukela ungena esikhundleni samafutha. Ngokufanayo, "ukudla okuphansi kwe-cholesterol" kuvame ukuphakama ngamafutha agcwele, icebo elikhohlisayo. Ekugcineni, indlela kuphela yokukwazi ukuthi udla amafutha amaningi kangakanani ukufunda ilebula lokudla.
Izindlela Ezempilo Ezihlukile
Khetha amafutha yemifino efana namafutha e-canola, amafutha omnqumo, amafutha e-sunflower, noma amafutha ashisayo kanye ne-margarine esithambile njengengxenye yebhotela noma i-margarine. Izibonelo ze-margarine elithambile zihlanganisa lezo ezimanzi noma ezitholakala ebhakheni kodwa hlola ukuthi ilebula leqiniso lamaqiniso liqinisekile.
Ukuguqula indlela olungisa ngayo ukudla kwakho kungasiza ukunciphisa ukudla okunezinto ezigcwele. Isibonelo, ungabhaka inkukhu yakho kunokuba ukhiphe, noma uthathe izinhlanzi zakho kunokuba ufunde.
Okokugcina, ukusebenzisa izinhlobo ezincishisiwe zokugqoka noma ukugcoba kungavimbela ukuletha amafutha aningi ngokweqile ekudleni kwakho.
Izwi elivela
Kubalulekile ukuthi ungadangali uma ushintsha indlela odla ngayo. Cabanga ngazo zonke izidlo ezinomsoco ongazilungiselela, hhayi ukuthi yini okumele uzigweme-ingilazi egcwele ingilazi.
Eqinisweni, kunezinketho eziningi zokudla ezitholakalayo ezizokwanelisa amaflegi akho ngenkathi kube lula ukulungiselela. Cabanga nje, ungabhaxabula isaladi esiphundu egcwele amantongomane, izithelo, kanye nenkukhu ehlutshiwe ngesikhathi sokuthatha noma ukupheka i-pizza.
Ukuze uthole isiphuzo, esikhundleni sokuya kumshini ovundisayo emsebenzini, phakethe izitsha zemifino nemifino enemibala ne-hummus njenge-dip. Noma ugaye irayisi elidayiswa nge-fat fat cream noma ushizi noma uphethiloli.
Ekugcineni, kungcono ngokulinganisela nokwenza izinqumo ezinhle. Uma ungakabazi ukuthi ukudla kwakho okuthandayo kunomuthi ogcweleyo, kufanele uhlole ilebula lokudla, ngokuvamile elitholakala ngemuva kwephakheji.
> Imithombo:
> American Heart Association. (2017). Amafutha anelisiwe.
> Rolfes SR, Whitney E. Ukuqonda Ukudla, 13th of 2013
> Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Amafutha anelisiwe, ama-carbohydrate, nesifo senhliziyo. I-Am J Clin Nutr . 2010 Mar; 91 (3): 502-09.