Ngezinye izikhathi, ukudla okuphezulu kwe-cholesterol ngeke kuvezwe ngokuqondile elebula.
Uma kufika ekutholeni ukudla okuphakeme kwe-cholesterol , akulula ngaso sonke isikhathi njengokufunda ilebula. Amaqiniso okudla okunomsoco kufanele ahlaziye njalo i-cholesterol, nge-milligram (mg), ngokukhonza. Kodwa ukudla okuningi okuthengayo akunawo amalebula okudla, njengamafu athengwe kusukela kumsakazo. Lesi sihloko sizochaza indlela yokuthola ukudla okuphezulu kwe-cholesterol, noma ngaphandle kwelebula.
Ukuqonda i-Cholesterol
Nakuba i-cholesterol ithole i-rap embi, akusilo ngempela umlandu okwenziwe ukuba. Umzimba wakho udinga ngempela i-cholesterol, futhi isibindi sakho senza cishe u-1000 mg wezinto nsuku zonke.
Ngaphandle kwe-cholesterol eyenziwa ngumzimba, sithola futhi i-cholesterol emikhiqizweni yezilwane. Isibonelo, imikhiqizo yobisi, inyama, inhlanzi kanye namaqanda amaqanda kune-cholesterol. Ukudla okuvela ngokuphelele ezitshalweni, ezifana nemifino, izithelo, namahlamvu, akuqukethe i-cholesterol.
Umkhawulo owawunconywa ngaphambili we-300 mg we-cholesterol ngosuku wawuphakanyiswa ezinkombandlela zokudla zika-2015 kuya ku-2020 zamaMelika. Basuse lesi sincomo, babhekisela ubufakazi obanele ukubonisa ubudlelwane phakathi kokufaka i-cholesterol yokudla ne-cholesterol yakho yegazi.
Ukufunda Amalebula Okudla
Odokotela bangase batuse ukudla okunomkhawulo we-cholesterol ngeziguli ezinezinga eliphezulu kakhulu le-cholesterol nesifo senhliziyo esaziwayo futhi ngezinye izikhathi kulabo abanengozi enkulu yezifo zenhliziyo.
Ukuze ulandele ukudla okunjalo, kubalulekile ukufunda amalebula okunomsoco ekudleni ngaphambi kokudla.
Ithebula ngalinye lokudla kufanele lifake ama-milligrams we-cholesterol ngokukhonza. Ungakhohlwa ukubheka usayizi wokukhonza. Ngezinye izikhathi imikhiqizo ingabonakala iphansi e-cholesterol, kepha uma udla okungaphezu kwezidingo eziphakanyisiwe ngesikhathi esihlezi, khona-ke ungakwazi ukuqeda ukudla okuningi kwe-cholesterol kunalokho owahlosile.
Ungase udideke ngamaphesenti afakiwe kule ilebula, ephawulwe njenge- "% yezindleko zansuku zonke." Inani lansuku zonke - noma inani lokubhekisela kwansuku zonke - yisikhathi se-USDA sokufunwa kwansuku zonke, ngokusekelwe kokudla okungu-2,000-khalori. I-cholesterol, iphesenti isekelwe kwikhala yansukuzonke lika-300 mg.
Ukudla ngaphandle kwamalebula
Okunye ukudla esitolo akudingeki amalebula - njengezithelo nemifino - kodwa ayinayo i-cholesterol. Kweminye imikhiqizo, i-USDA igcina imininingwane yokuthola izakhi. Le database inikeza okuqukethwe kwe-cholesterol kokudla okuhlukahlukene. Okufanele ukwenze nje ukusebenzisa igama elingukhiye, njenge "turkey," bese upheqa phansi uze uthole i-bacon turkey oyalile. Khona-ke, ungathola lonke ulwazi lomsoco, kuhlanganise ne-cholesterol, ngokudla okubheke phezulu.
Kuthiwani Ngamafutha?
Ngaphandle kokubukela okuqukethwe kwe-cholesterol kokudla kwakho, cishe uzofuna ukugcina amathebhu kumafutha agcwele namafutha ashubile.
Ngokusho kwe-USDA, amafutha agcwele angakhuphula "i-cholesterol embi" noma i-lipoprotein ephansi (LDL); lokhu kuyizinto zokugqoka izici ezingase ziholele ekuhlaselweni kwenhliziyo noma ngemivimbo . Amafutha we-Trans abuye ahlanganiswe nakwezinga le- LDL namanethiwekhi we-HDL aphansi. I-USDA itusa ukunciphisa amafutha aphelele kanye nama-trans ngangokunokwenzeka.
Amafutha angasetshenzisiwe , noma kunjalo, angabasiza umzimba. Ngokusho kwe-USDA, amaningi amafutha ekudleni kwakho kufanele avele kumafutha angenalutho. Imbewu, amantongomane, nezinhlanzi yizo zonke imithombo emihle yalezi zinhlobo ezinempilo, ezingenayo i-insaturated.