Uma ucabangela ukudla okudla ekudleni kwe-cholesterol, kungenzeka ukuthi ugxila ekudleni inyama encane yezilwane kanye nezithelo nemifino. Ukudla okusanhlamvu mhlawumbe sekulandela ngemuva kokuthi kungenakho okuningi uma kunamafutha. Kodwa ungase umangale uma ufunda ukuthi, uma uzama ukwehlisa i-cholesterol yakho, izinhlobo zezinhlamvu oyidlayo zingenza umehluko emiphumeleni yakho.
I-Carbohydrate Nenhliziyo Yakho
Udinga ama-carbohydrates ukunikeza umzimba wakho amandla okuwadinga. Kodwa-ke, ngokwe-National Cholesterol Education Program, ukudla kwakho kwe-carbohydrate akufanele kudlule 60% wamakhalori wakho wezinsuku zonke. I-carbohydrate eningi kakhulu ekudleni kwakho kungenzeka ingabi yinhle enhliziyweni yakho.
Izifundo ziye zaxhuma ukusetshenziswa kakhulu kwama-carbohydrate kumazinga aphezulu we- triglycerides (uhlobo lwamafutha atholakele kuwo wonke umzimba), amazinga aphansi we-HDL, noma "okuhle," i-cholesterol, nokuzuza kwesisindo.
Njengoba ubona, ukukhetha izinhlobo ezifanele zezitshalo zokudla kuhlelo lokudla lokunciphisa i-cholesterol kubalulekile ukugcina amazinga akho e-cholesterol ngaphakathi kwebala elihle. Kungasiza ngisho nokwehlisa i-cholesterol yakho kancane.
Yiziphi Izinhlamvu Ezihle Kakhulu
Lapho uhlela ukudla kokudla okunciphisa uketshezi lwe-cholesterol, kubalulekile ukhethe isinkwa esiluhlaza, u-pasta, kanye nokudla okusanhlamvu nokugwema okusanhlamvu okucutshungulwayo, okutholakala ekudleni okunjengama-noodle amaqanda, isinkwa esimhlophe, ama-pastries, ama-muffins, kanye nabaqaphi.
Kodwa lokho akusho ukuthi kufanele uthathe konke okujabulisayo ngaphandle kokudla! Ungalungisa ukudla okuhlukahlukene nokumnandi nokudla okulula okusebenzisa okusanhlamvu okunenhliziyo. Nazi ezinye amathiphu okuzokusiza ukhethe izinhlobo eziningana kakhulu zokudla okusanhlamvu ekudleni kwe-cholesterol:
- Shintsha i-pasta yakho evamile ku-pasta egcwele kakolweni. Lezi zinhlobo ze-pasta ziphakeme kakhulu kunomsoco kunamahlumela ahlanjululwe futhi aqukethe amanani aphezulu we-fibre (ikakhulukazi i -fiber e-soluble ) engasiza ekunciphiseni i-cholesterol yakho.
- Usadla isinkwa esimhlophe? Zama ukushintshela kuhlobo olugcwele-ukolweni noma konke okusanhlamvu. Lezi zinhlobo zesinkwa nazo ziphezulu e-fiber, ezingasiza ukwehlisa i-cholesterol yakho. Ungase futhi uzame izinhlobo ezincane zesinkwa, kodwa qinisekisa ukuthi uhlola okuqukethwe kwamafutha ne-fibre kulebula lokudla kokudla ngaphambi kokuba ukhethe.
- Okunye okusanhlamvu kungaphilile futhi, ngakho-ke akudingeki ukuba ulinganiselwe ku-isinkwa sonke-ukolweni kanye ne-pasta. Uke wazama ukufaka umzala omncane, izitshalo ezinjengama-soya nama-lens, ne-rice egcwele okusanhlamvu ekudleni kwakho? Lezi zinhle kakhulu ezinamafutha aphansi, ama- high-fiber angakwazi ukunambitha kakhulu izitsha eziningi. Futhi, futhi, zingakusiza ukuthi uphathe i-cholesterol yakho.
- Buka ukuthi yini oyengezela ezinhlameni zakho! Uma uhlangana ne-sauce ephezulu yamafutha ngaphezu kwekhasi lakho lonke likakolweni, uzokhipha izinzuzo ze-cholesterol-ukwehlisa izinzuzo. Awudingi ukudla okusanhlamvu kwakho okunempilo okungahlosiwe; qiniseka ukuthi ugcine izinto ngokulinganisela ngokuhlola okuqukethwe kwamafutha we-condiments, okusakazeka, nama-sauces odla nabo.
Imithombo:
I-Third Report of the National Cholesterol Education Program (NCEP) Iphaneli Yomhloli Ekutholeni, Ukuhlolwa Nokuphathwa Kwegazi Eliphezulu le-Cholesterol ku-Adult (PDF) , July 2004, Izikhungo Zikazwelonke ZaseHeath: I-National Heart, Lung, ne-Blood Institute.
U-Whitney E, uRolfes SR. "Ukuqonda okunomsoco," 11th ed. I-Wadsworth Publishing (2007).