Ukuba ngaphansi kwendlela yokuphila enempilo, lapho ukudla okunomsoco kanye nokuzivocavoca umzimba kubusa, kuzosenza sigweme ukuba nezinkinga zenhliziyo nemithambo yegazi njenge-cholesterol ephezulu. Kukhona ukudla okuthile okwandisa amazinga e-cholesterol e-LDL (okudume kakhulu ngokuthi "okubi"). Uma ukhathazeke ngempela ngempilo yakho futhi ufuna ukunciphisa amathuba okuhlushwa isifo, sizokutshela ukuthi yikuphi ukudla okukhiqiza i-cholesterol ngezinga elikhulu.
Kuyini i-cholesterol?
Sibhekene nenye ye-lipids (amafutha) ebaluleke kakhulu emizimbeni yethu. Umsebenzi wayo, ngokwezinga elikhulu, ukwakheka kwamangqamuzana olwelwesi lwamaseli nokuba yisisekelo sokuhlanganiswa kocansi namahomoni e-adrenal. Ngokufanayo, kuyasiza ekwakhiweni kwe-bile acids, edingekayo ukuze kube lula ukugayeka kokudla okunamafutha.
I-cholesterol, ezimweni ezijwayelekile, iphuma ekudleni esikudlayo kanye nalokho okukhiqizwa yisibindi. Leyo cholesterol ingena egazini futhi isatshalaliswa ezithweni nasezinhlelweni ezahlukahlukene zomzimba. Kubalulekile ukuthi kuhlale kunezinga elanele, ngoba ukweqisa egazini kubangela ukuthi lifakwe ezindongeni zemithambo yegazi futhi kubangele "ama-atheromatous plaque”. Lawa ma-plaque akhiwa ngokuyinhloko nge-cholesterol egciniwe, ngama-macrophages, namaseli emisipha. Uma izinga lihlala liphezulu, ama-plaque akhula ngosayizi futhi aqinise imithambo yegazi. Lapho ziphuka, kwakheka i-thrombi engakwazi ukuvala umthambo ngokuphelele noma ingxenye.
Yiziphi izinhlobo ezikhona?
Besihlale sizwa ukuthi kunezinhlobo ezimbili ze-cholesterol, nakuba ingalungile ngokuphelele. I-cholesterol yinto eyingqayizivele ehanjiswa egazini ngama-lipoprotein. zikhona Izinhlobo ezimbili zama-lipoprotein: + labo abane-low density (LDL) kanye nalabo abanezinga eliphezulu (HDL). Abokuqala banesibopho sokuhambisa i-cholesterol ezicutshini, futhi ukweqisa kwayo kuhlobene nokuthuthukiswa kwe-arteriosclerosis. Ngakolunye uhlangothi, lawo aminyana kakhulu akhipha i-cholesterol esele emangqamuzaneni nasezindongeni ze-atheromatous. Ngenxa yalesi sizathu, lesi sakamuva sivame ukubizwa ngokuthi "okuhle".
Ukudla okwandisa i-cholesterol ye-LDL
Kunconywa ukuthi ngaphambi kokwenza noma yiziphi izinguquko ekudleni kwakho, uhlole igazi ukuze udokotela akwazi ukuhlola ukuthi amazinga akho e-cholesterol anjani. Nguye ozonquma ukuthi kufanele yini sikhathazeke ngedatha etholiwe. Noma kunjalo, kukhona ukudla okuthile okufanele sikubekele imingcele uma sifuna ukuhlala sinempilo.
Inyama ebomvu ne-offal
Inyama ebomvu (yenkomo, yenkomo, yewundlu) inamaphesenti aphezulu amafutha agcwele. Ochwepheshe batusa ukuthi ungasebenzisi kabi ukudla kwakho, ususe amafutha abonakalayo bese ukhetha ukusikeka okuqinile. Ngaphezu kwalokho, indlela okuphekwe ngayo ibalulekile ukuze ingafaki amafutha amaningi (ngisho noma enempilo). Ukusetshenziswa kwayo ngokulinganisela (ngaphansi kwamagremu angu-200 ngesonto) akukhiqizi noma yiluphi uhlobo lomonakalo, empeleni bayahlinzeka. amavithamini A, D, B12, ithusi ne-potassium. Inkinga ukuthi eSpain sizungeza ukudla okungaphezu kwekhilo elilodwa ngesonto.
Okufanayo ne-offal, izibilini, ibhotela namasoseji.
imikhiqizo ecutshungulwe kakhulu
Yonke imikhiqizo ecutshungulwe kakhulu igcwele ushukela, amafutha agcwele kanye nama-trans, namakhemikhali. Uma kunezinga eliphezulu likashukela egazini, umphumela we-cholesterol ye-LDL (embi) uba nolaka kakhulu. Ngokunjalo, inkinga yalokhu kudla ukuthi kunokunambitheka okuluthayo okusenza sikudle ngokuphoqeleka, ngakho ukwanda kwe-cholesterol kuzoba kukhulu.
Kuleli qembu, sibhekisela kumakhekhe, ushokoledi, amakhukhi, ama-chips, ukudla osekuphekwe, ukudla okuthosiwe, njll.
Amasoseji nama-cold cut
Lolu hlobo lokudla alunikezi izinzuzo eziningi. Ziqukethe usawoti omningi, amazinga aphezulu amafutha agcwele kanye ne-cholesterol. Okuhle kuwukugwema ukuze kungakhulisi amathuba okuba nezifo zenhliziyo.
Amachizi
Ushizi ngamunye unokwakheka okuhlukile, kuye ngokuthi ubisi lwemvelaphi kanye nohlobo. Ngokuvamile, lezo ezinenqubo ende yokuphulukisa kanye nalezo ezisakazekayo (i-Gouda, i-Emmental, imbuzi eselashiwe, i-Brie noma i-Parmesan) yilezo eziqukethe amafutha agcwele kakhulu kanye ne-cholesterol.
Ngakolunye uhlangothi, ushizi wezimvu noma wembuzi awunawo amafutha. Yize kunjalo, lukhona ucwaningo oluqinisekisa ukuthi ukudla lokhu kudla, nakuba kungenyusa i-cholesterol, akuyingozi enhliziyweni njengokunye ukudla. Ochwepheshe batusa ushizi wezimvu ezintsha.
Gwema ukuwela ogibeni lokudla imikhiqizo ethile eklanyelwe "ukwelapha" izinkinga ezinkulu, njenge-Danacol.