Ukuba phantsi kwendlela yokuphila enempilo, apho ukutya okunesondlo kunye nokuzilolonga ngokomzimba, kuya kusenza sikuphephe ukuba neengxaki zentliziyo ezifana ne-cholesterol ephezulu. Kukho ukutya okuthile okwandisa amanqanaba e-cholesterol ye-LDL (eyaziwa ngokuba "yimbi"). Ukuba unenkxalabo yokwenene ngempilo yakho kwaye ufuna ukunciphisa amathuba okugula sisifo, siya kukuxelela ukuba kukuphi ukutya okuvelisa i-cholesterol ukuya kumlinganiselo omkhulu.
Yintoni icholesterol?
Sijongene nenye yezona lipids zibalulekileyo (amafutha) emzimbeni wethu. Umsebenzi wayo, ukuya kumlinganiselo omkhulu, kukubunjwa kweembrane zeseli kunye nokuba sisiseko sokuhlanganiswa kwesondo kunye ne-adrenal hormone. Ngokufanayo, inceda ekudalweni kwe-bile acids, eziyimfuneko ukuququzelela ukugaya ukutya okunamafutha.
I-cholesterol, kwiimeko eziqhelekileyo, iphuma kukutya esikutyayo kunye nokuveliswa kwesibindi. Le cholesterol idlula egazini kwaye isasazwe kumalungu ahlukeneyo kunye neenkqubo zomzimba. Kubalulekile ukuba kuhlale kukho inqanaba elaneleyo, kuba ukugqithiswa kwegazi kubangela ukuba kufakwe kwiindonga zemithambo kwaye kubangele "iiplagi ze-atheromatous”. Ezi plaque zenziwe ngokuyinhloko nge-cholesterol egciniweyo, ngama-macrophages, kunye neeseli zemisipha. Ukuba inqanaba lihlala liphezulu, iiplagi zanda ngobukhulu kwaye ziqinisa imithwalo yegazi. Xa zigqabhuka, kwakheka i-thrombi enokuthi ivale ngokupheleleyo okanye ngokuyinxenye umthambo.
Zeziphi iintlobo ezikhoyo?
Sisoloko sisiva ukuba kukho iindidi ezimbini ze-cholesterol, nangona ingachanekanga ngokupheleleyo. I<em>cholesterol yinto ekhethekileyo ethwalwa lipoprotein egazini. zikhona Iintlobo ezimbini ze-lipoprotein: abo baphantsi koxinzelelo (LDL) kunye noxinaniso oluphezulu (HDL). Abo bangaphambili banembopheleleko yokuthutha i-cholesterol kwizicubu, kwaye ukugqithisa kwayo kuhambelana nokuphuhliswa kwe-arteriosclerosis. Kwelinye icala, ezo zixinene kakhulu zikhupha i<em>cholesterol eshiyeke kwiiseli nakwii-atheromatous plaques. Ngenxa yesi sizathu, le yokugqibela ibizwa ngokuba "yilungileyo".
Ukutya okwandisa i-cholesterol ye-LDL
Kucetyiswa ukuba ngaphambi kokuba wenze naluphi na utshintsho kwisidlo sakho, unovavanyo lwegazi ukuze ugqirha ahlole ukuba amanqanaba akho e-cholesterol. Uya kuba nguye oza kugqiba ukuba kufuneka sikhathazeke malunga nedatha efunyenweyo. Nakuba kunjalo, kukho ukutya okuthile esimele sikubekele imiqathango ukuba sifuna ukuhlala sisempilweni.
Inyama ebomvu kunye ne-offal
Inyama ebomvu (inyama yenkomo, inyama yenkomo, imvana) inepesenti ephezulu yamafutha ahluthayo. Iingcali zincoma ukuba ungasebenzisi kakubi ukutya kwakho, uphelise amanqatha abonakalayo kwaye ukhethe ukusikwa okuncinci. Ukongezelela, indlela ephekwe ngayo ibalulekile ukuze ingafaki amanqatha amaninzi (nokuba anempilo). Ukusetyenziswa kwayo ngokumodareyitha (ngaphantsi kwe-200 grams ngeveki) ayivelisi naluphi na uhlobo lomonakalo, enyanisweni babonelela. iivithamini A, D, B12, ubhedu kunye ne-potassium. Ingxaki kukuba eSpain sijikeleze ukuthatha ngaphezu kwe-1 kilo ngeveki.
Into efana ne-offal, izibilini, ibhotolo kunye neesoseji.
iimveliso ze-ultra-processed
Zonke iimveliso ezenziwe nge-ultra-processed zigcwele iswekile, i-saturated kunye ne-trans fats, kunye neekhemikhali. Xa kukho iqondo eliphezulu leswekile yegazi, umphumo we-LDL (ombi) we<em>cholesterol uba ndlongondlongo ngakumbi. Kwakhona, ingxaki koku kutya kukuba kunencasa ekhobokisayo eyenza ukuba sikutye ngokunyanzelekileyo, ngoko ke ukonyuka kwe<em>cholesterol kuya kuba kukhulu.
Kweli qela, sibhekisela kwii-pastries, iitshokolethi, ii-cookies, iitshiphusi, ukutya okuphekwe kwangaphambili, ukutya okuqhotsiweyo, njl.
Iisoseji kunye namanxeba abandayo
Olu hlobo lokutya aluboneleli ngeenzuzo ezininzi. Ziqulethe ityuwa eninzi, amanqanaba aphezulu e-fat saturated kunye ne-cholesterol. Eyona nto ilungileyo kukuziphepha ukuze kunganyusi amathuba okuba nokwenzeka kwezifo zentliziyo.
Iitshizi
Ushizi ngamnye unokwakheka okwahlukileyo, kuxhomekeke kubisi lwemvelaphi kunye nohlobo. Ngokuqhelekileyo, ezo zinenkqubo yokuphilisa ixesha elide kunye nezo zisasazekayo (iGouda, i-Emmental, ibhokhwe ephilisiwe, iBrie okanye iParmesan) zezo ziqulethe amafutha amaninzi kunye ne-cholesterol.
Kwelinye icala, iitshizi zeegusha okanye zeebhokhwe azinamafutha. Nakuba kunjalo, kukho uphando oluqinisekisa ukuba ukutya oku kutya, nangona kunokonyusa i<em>cholesterol, akuyongozi entliziyweni njengokunye ukutya. Iingcali zicebisa itshizi yegusha entsha.
Kuphephe ukuwela kumgibe wokutya iimveliso ezithile ezilungiselelwe "ukunyanga" iingxaki ezinzulu, ezifana neDanacol.