Yikuphi ukudla okuvinjelwe i-cholesterol ephezulu?

I-cholesterol iyinto enezakhiwo ezizuzayo umzimba womuntu odinga ukuzisebenzisa. Ama-80% cholesterol akhiqizwa ezinye izitho emzimbeni, kuthi ama-20% kuphela adliwe ngabantu ngokudla.

I-cholesterol utshwala be-lipophilic. Ngibonga yena, ukwakheka kodonga lweseli kwenzeka, ukukhiqizwa kwama-hormone athile, amavithamini, i-cholesterol kubandakanyeka kumetabolism.

Ithebula lobudala lamazinga e-cholesterol emadodeni nakwabesifazane lihlukile.

Ochwepheshe bezokwelapha bahlukanisa izinhlobo ezimbili ze-cholesterol:

• kuhle
• kubi.

Amazinga aphakanyisiwe we-cholesterol embi angakhuthaza ukuthuthukiswa kwe-pathologies kanye nezifo eziningi, ngokwesibonelo, izifo zenhliziyo nezemithambo kanye nesifo sikashukela, kungaholela ekwakhiweni kwe-atherossteosis.

I-lipophilic alcohol ihanjiswa emzimbeni womuntu njengengxenye ye-plasma yemithambo yegazi. Le nqubo yenzeka ngosizo lwe-lipoproteins - izakhiwo ezikhethekile zamaprotheni ezinobukhulu obuphakeme nobuphansi.

I-cholesterol kuma-lipoprotein aphansi-i-lipoprotein yi-cholesterol efanayo embi. Uma lolu hlobo lwe-cholesterol lungaphezu kokujwayelekile, luyakwazi ukuqongelela emikhunjini futhi lufakwe ngohlobo lwama-cholesterol plaques.

Ukuqongelelwa kwama-lipoprotein aphansi futhi aphansi kakhulu ezindongeni zemithambo yegazi kuholela ekuphazamisekeni kwegazi, okuholela kokuvela kwezifo zenhliziyo. Ngakho-ke, ochwepheshe bezokwelapha batusa ukuthatha ukuhlolwa kwegazi njalo ngonyaka ukugcina amazinga e-cholesterol elawulwa. Ngakolunye uhlangothi, ama-lipoprotein aphezulu kakhulu akumele ancishiswe kakhulu, ngoba kukhona ubungozi bokuthuthukisa isifo sezinhliziyo.

I-cholesterol ejwayelekile egazini lomuntu ngu-5 mmol ngelitha. Inkomba ye-4.5 mmol ilitha ngalinye livunyelwe.

Ukudla nsuku zonke kwe-cholesterol ngokudla kungama-milligram angama-300. Le nkomba isebenza kubantu abaphilile. Iziguli ezine-hypercholesterolemia kufanele zinamathele esivamile sama-200 mg ngosuku.

Ukudla okukhethekile, kwe-cholesterol engenasisekelo sekwenzelwe iziguli ezinamazinga aphakeme we-cholesterol embi.

Ukudla kunomthelela omuhle ohlelweni lokugaya ukudla, izitho zomzimba kanye nohlelo lwe-vascular.

Ngemuva kokuphasa ukuhlolwa kwezokwelashwa kanye nokuhlolwa kokudlula, odokotela bazonquma inamba yokudla eyi-10.

Awungeke usebenzise amakhambi abantu ukwelashwa uma engabekwanga udokotela.

Ukudla okwenziwe ngemitholampilo kuqukethe ukusetshenziswa kwenani elincane noma ukwenqatshwa ngokuphelele kokusetshenziswa kokudla okunosawoti nokudla okuqukethe amafutha ezilwane.

Ukusebenzisa indlela yokudla kunganciphisa ubungozi bokuthuthuka:

1. izifo zenhliziyo ne-vascular system;
2. ukwakheka kwe-atherosclerosis;
3. isifo sezinso nesibindi.

Ngaphezu kwalezi zinto, lokhu kudla kusiza ekuthuthukiseni imetabolism futhi kuguqule nokugeleza kwegazi ngokwejwayelekile.

Ithebula lokwelashwa lansuku zonke linikeza le mithetho elandelayo:

• inani lamafutha akumele lidlule amagremu angama-85, lawo amagremu angama-30 okufanele ahlobane namafutha emifino;
• Ama-carbohydrate akufanele abe ngaphezulu kwama-360 amagremu ekudleni komuntu, futhi ezigulini eziphethwe ukukhuluphala akumele zingabi ngama-280 amagremu;
• isilinganiso samandla sokudla kwansuku zonke kufanele kube ngu-2500 kcal;

Ngaphezu kwalokho, inani lamaprotheni kufanele libe ngama-gramu ayi-100, kuyilapho ama-55% kufanele kube ngamaprotheni ezilwane.

Ukushisa kokudla okushisayo akufanele kudlule ama-degree angama-55, kubanda - ama-15 degrees.

Ukudla kwansuku zonke kufanele kuhlukaniswe izidlo ezinhlanu. Ngenxa yalolu hlobo, izingxenye zokusetshenziswa zincane, isisu asigcwalisi kakhulu futhi sigaya ukudla ngokufanele.

Kwenqatshelwe ukudla usawoti omkhulu. Konke ukudla kuphekwe ngaphandle kosawoti. Inani elivumelekile likasawoti elivunyelwe ukusetshenziswa akufanele lidlule i-5 amagremu. Uma kunesidingo, ungasawoti usuvele ukudla okuphekiwe.

Usawoti uyakwazi ukugcina uketshezi emzimbeni, okuholela ekwandeni komthwalo ezinso.

Ngokusebenza okujwayelekile kohlelo lwe-urinal, uhlelo lwezinso, ukungena nsuku zonke koketshezi kufanele kube ngamalitha ama-2. Amanzi kuphela ashiya leli nani. Itiye, ijeli, izithelo ezidliwayo azibhekwa ku-cafe.

Akunconyelwe ukuthatha iziphuzo ezidakayo, ikakhulukazi lezo ezinokuqukethwe okuphezulu kotshwala. Uma kungekho kuphikisana okutholakala esigulini, ungadla amagremu ama-50 wewayini elibomvu elenziwe ekhaya nsuku zonke ngesikhathi sokulala.

Ukwakheka kwalesi siphuzo kuqukethe ama-flavonoid anezakhiwo ze-antioxidant. Ngenxa yalokhu, imithambo luvikelekile ekubukekeni kwama cholesterol plaque amasha. Kwenqatshelwe ukusebenzisa imikhiqizo kagwayi.

Iziguli ezihlushwa ngamaphawundi angeziwe kanye nokukhuluphala ngokweqile kumele zibhekane nokunciphisa isisindo. Amafutha amaningi i-cholesterol eyingozi, evimbela ezinye izitho zomuntu ukuba zisebenze ngendlela ejwayelekile, ngokwesibonelo, inhliziyo nesibindi.

Kungcono ukususa amafutha ezilwane ekudleni, kufanele kufakwe amafutha emifino esikhundleni sawo. Amafutha emifino awaqukethe i-cholesterol. Akunamphumela omubi ezindongeni ze-vascular, ngenxa ye-Vitamin E equkethe ukwakheka kwamafutha emifino. Vitamin E yi-antioxidant.

Isidingo sansuku zonke sokudla:

1. Izithelo nemifino emisha.
2. Imikhiqizo equkethe amavithamini C, P, B
3. Imikhiqizo equkethe usawoti we-magnesium, i-potassium.

Ama-macronutrients angenhla namavithamini ayakwazi ukuvikela izindonga zemithambo yegazi, ngenxa yezakhiwo ze-antioxidant.

I-Potassium ne-magnesium equkethwe ekudleni kwezitshalo kunomphumela onenzuzo ekusebenzeni kwenhliziyo.

Kunokudla okuningi okunganconyelwanga ukusetshenziswa uma kuphakanyiswe i-cholesterol.

Okokuqala, le mikhiqizo equkethe amafutha ezilwane. Ukudla okunjalo kungumthombo we-cholesterol embi. Kufanele futhi ulahle ama-carbohydrate amaningi aqediwe. Lezi zinto zingangenwa kalula futhi ziguqulwe zibe ngamafutha.

Ngaphezu kwalokho, ukudla okungenza kusebenze futhi kuthokozise izinzwa, izinzwa zenhliziyo nezinhliziyo kufanele kungafakwa ekudleni.

Konke ukudla kuyabanjiswa, kubilisiwe, kubhakwe. Kuyahle ukuyeka ukudla okuthosiwe. Lolu hlobo lokudla lungakhuphula isibalo sama-low density lipoprotein.

Kuyelulekwa ukudla imifino ebilisiwe. Lokhu kungenxa yokuthi emifino eluhlaza banefayibha eluhlaza, okubangela ukuthopha.

Ukudla ini okuvinjelwe nge-cholesterol ephezulu kubhalwe ngezansi.

Imikhiqizo enqatshelwe okufanele ifakwe kumenyu:

• imikhiqizo yokubhaka, ama-pancake, ophaya, ama-pancake, ama-pasta enziwe ezinhlotsheni ezithambile, imikhiqizo ye-confectionery kusuka ku-puff noma inhlama yemvubelo;
• imikhiqizo yobisi equkethe okunamafutha amaningi (ubisi, ushizi, ushizi wekhokho, ukhilimu omuncu, ubisi olubilisiwe olubisiwe, i-kefir);
• imikhiqizo equkethe amafutha aqinile (i-lard, ibhotela, imajarini);
• amaqanda (athosiwe, abilisiwe;
• isikhupha seqanda;
• ubhontshisi wekhofi
• ukudla kwasolwandle okufana ne-squid noma i-shrimp;
• umhluzi onamafutha, isobho, i-borscht;
• inhlanzi enamafutha amaningi;
• ingulube, ihansi, idada, iwundlu;
• amasoseji, imikhiqizo eluhlaza ebhemayo;
• ukugqoka kwesaladi, amasoso, imayonnaise;
• u-ayisikhilimu, ukhilimu, ushokoledi omhlophe nobisi.

Ukudla okuphathelene nokudla kufaka phakathi ukudla okuqukethe ama-acid angenamafutha. Ukudla okunjalo kungumthombo we-cholesterol enhle.

Uhlu lokudla okudliwayo luhlanganisa okulandelayo:

1. Ama-Breadcrumbs, isinkwa se-bran, imikhiqizo ye-wholemeal.
2. Ipasta eyenziwe ngokhuni i-durum.
3. Isaladi, ithanga, beet, iklabishi, izaqathi.
4. Izinhlanzi, kepha hhayi izinhlobo ezinamafutha.
5. Ukudla kwasolwandle okufana nama-mussels, ama-oyster, ama-scallops.
6. Ubhontshisi
7. I-Oatmeal, i-buckwheat, okusanhlamvu.
8. Amaswidi asanda kufakwa.

Leli qembu lifaka netiye nezithelo zamakhambi.

Ungadla kanjani nge-cholesterol ephezulu egazini kuchazwe kule vidiyo kulesi sihloko.