Wonke umuntu uyazi ukuthi ukudla okunamafutha kudala ukwenyuka kwe-cholesterol yegazi futhi kungadala ukuqhekeka kwemithambo yegazi. Kepha lokhu kusebenza kuphela kumafutha ezilwane anelisiwe, njengebhotela, isaladi, inyama yenkomo namafutha e-mutton, kanye namafutha ezinhlobo ezahlukahlukene zezinyoni.
Kepha uwoyela wemifino unomphumela ohluke ngokuphelele emzimbeni womuntu. Abagcini nje ngokukhulisa ukugcwala kwe-cholesterol egazini, kodwa futhi banegalelo ekunciphiseni kwabo okumakwe, okuqinisekisiwe ngokuqhubeka kwezifundo eziningi zesayensi.
Vele, wonke ama-oyela yemifino anenzuzo empilweni yabantu, kodwa ukusebenza kwamanye awo ekwelapheni nasekuvimbeleni i-atherossteosis kuphakama ngisho nemithi. Kepha ayini uwoyela owusizo kakhulu we-cholesterol ephezulu nokuthi ungayisebenzisa kanjani ngokufanele? Ukuze uphendule le mibuzo udinga ukuqonda izakhiwo nokwakhiwa kwamafutha zemifino ahlukahlukene.
Yimuphi uwoyela olungele i-cholesterol
Amafutha omifino ngamafutha atholakala ezithelo nasezinhlotsheni zezinhlobo zezitshalo ezahlukahlukene. Amafutha awusizo kakhulu akhiqizwa ngokucindezela okubandayo, ngoba uyakwazi ukuphatha zonke izinto ezidingekayo kubantu, njengamavithamini, amaminerali nezinye izinto ezibalulekile.
Namuhla, kukhethwa izinhlobo eziningi zamafutha zemifino emashalofini wesitolo: kusuka ezinhlamvwini ezijwayelekile zejongilanga kuya kuma-avocados noma ku coconut. Zonke zinokwakheka okuhlukile nezakhiwo, okusho ukuthi zithinta umzimba womuntu ngezindlela ezihlukile.
Ngokuvamile, noma yimiphi i-oyela yemifino ingabhekwa njengomkhiqizo wokudla, noma kunjalo, nge-atherosclerosis ne-cholesterol ephezulu, ukusetshenziswa kwamanye awo kunconyelwa ukunciphisa kakhulu. Lokhu kuyiqiniso ikakhulukazi ngamafutha anokuqukethwe okuphezulu kwamafutha acid.
Amafutha ayingozi:
- Ujongilanga;
- Ummbila;
- Soya.
Amafutha awusizo:
- Olive
- Ifilakisi;
- Kuphakathiwe;
- Sesame;
- I-Amaranth;
- Ubisi thistle.
Isici esiyisisekelo sokusebenziseka kawoyela kubantu abane-cholesterol ephezulu okuqukethwe kwe-omega-3, omega-6 ne-omega-9 polyunsaturated fatty acids kuyo. Basiza ukususa i-cholesterol eyingozi emzimbeni futhi baba nomphumela omuhle ohlelweni lwezinhliziyo.
Ngaphezu kwalokho, uwoyela wemifino onconyelwe iziguli ezine-atherossteosis yimithombo ecebile yama-phytosterols nama-polyphenols.
Lezi zinto ziyizimpi ezisebenzayo ezine-cholesterol ephezulu, futhi zisiza nokuhlanza umzimba wezinto ezinobuthi.
Ukwelashwa kwamafutha omnqumo
Amafutha omnqumo asetshenziswe amakhulu eminyaka ukwehlisa i-cholesterol. Ngakho-ke, ukwakhiwa kokulungiselela okuthile kwemithi ye-atherossteosis kufaka ukukhishwa kwezithelo namaqabunga omuthi womnqumo, okuyisisombululo esaziwayo samakhambi ngezifo zenhliziyo nezemithambo.
Iqiniso ngukuthi i-olive olive ingumthombo ocebile wama-phytosterols nama-polyphenols, kanye nama-omega-3 nama-omega-6 namafutha we-polyunsaturated acid, aqukethe kuwo okuhlushwa okuvumelana kakhulu futhi amunwa ngokuphelele ngumzimba.
Kodwa-ke, impahla ebaluleke kakhulu yamafutha omnqumo ingukuqukethwe kwenani elikhulu lamafutha e-monounsaturated omega-9 acid. Banomhlaba obizwa ngokuthi yi-anticarcinogenic kanye namandla okunciphisa kahle ukuqoqwa kwama-cholesterol ayingozi neglucose egazini, kanye nokususa ama-cholesterol plaques.
Ngakho-ke, i-olive yama-olive ifakiwe ohlwini lwemikhiqizo ewusizo kakhulu yeziguli ezine-atherosclerosis nesifo sikashukela. Ngaphezu kwalokho, ngokusebenzisa isikhathi eside, uwoyela wama-olive ungenza kube ngokwejwayelekile ukucindezela kwegazi ngisho nasezigulini ezinomfutho wegazi ophakeme.
Amafutha e-Olive asusa ngempumelelo ama-lipoprotein aphansi emzimbeni, futhi andise okuqukethwe kwama-lipoprotein aphezulu anenzuzo. Ngakho-ke, kuvimbela ukumuncwa kwamafutha futhi kusiza ukubhekana namaphawundi angeziwe.
Ukwelashwa ngamafutha omnqumo.
Indlela elula yokwelapha i-olive yama-oliva ukuyisebenzisa nsuku zonke ukulungiselela izitsha ezishisayo nezibandayo. Amafutha omnqumo e-ExtraVirgin abalulekile ikakhulukazi, alungele ukugqoka amasaladi, ukwenza ama-toast nama-sandwich.
Kepha ukuze kuthuthukiswe umphumela wezokwelapha, uwoyela wama-olivi ungathathwa njengomuthi ngokulandela izincomo ezilandelayo:
- Ngokuvimbela nangendlela emnene ye-atherosulinosis - 2,5-3 tbsp. wezipuni kawoyela kathathu ngosuku ikota yehora ngaphambi kokudla;
- Kwi-atherossteosis enzima - 40 ml. uwoyela amahlandla ayisihlanu ngosuku esiswini esingenalutho.
Inkambo yokwelashwa iyinyanga eyi-1. Okulandelayo, phumula amasonto ama-2, bese ukwazi ukuphinda ukwelashwa futhi.
Ukwelashwa kawoyela ongahluziwe
Amafutha e-flaxseed kungenye yemifino yemifino ebaluleke kakhulu. Kuyasiza ukuthuthukisa ukugaya, ukubekezelela umkhuhlane, ukuguqula amahomoni ngokwejwayelekile futhi kuqinise nokuvikelwa komzimba.
Kodwa-ke, i-flaxseed oil iletha izinzuzo ezinkulu kakhulu ohlelweni lwezinhliziyo, ukuhlinzeka ngokuvimbela nokwelashwa okuthembekile kwe-atherossteosis, thrombosis, ischemia, ukushaya kwenhliziyo nokushaywa unhlangothi. Ikhambi elisebenzayo kakhulu lokwenza amakhambi ukulwa ne-cholesterol ephezulu noshukela wegazi, kanye nokukhuluphala kakhulu.
Inzuzo enkulu kangaka yamafutha e-flaxseed enhliziyo nemithambo yegazi kungenxa yokuqukethwe kwamarekhodi kwama-asidi omzimba we-polyunsaturated Omega-3, Omega-6 no-Omega-9. Ngokusho kwalesi sikhombisi, i-linseed uwoyela iphakeme kakhulu hhayi kwamanye uwoyela wemifino kuphela, kodwa no-oyela wezinhlanzi.
Kubalulekile ukugcizelela ukuthi emafutheni e-oyela yembewu yefilakisi asesilinganisweni esiyingqayizivele ngokuphelele, okuyi-predominance ebonakalayo yama-acids angavamile e-omega-3. Ngakho-ke ngo-100 gr. i-linseed oil iqukethe kusuka ku-68 g. futhi ngaphezulu kwe-Omega-3 fatty acids, kuyilapho kumnqumo kukhona ama-11 g kuphela. ku-100 gr. umkhiqizo.
Kodwa yi-Omega-3 fatty acids eyisusa ngempumelelo i-cholesterol eyingozi emzimbeni, yehlise ushukela wegazi futhi ithuthukise imetabolism, inomthelela ekunciphiseni isisindo esisheshayo ngisho nangesisindo esikhulu ngokweqile. Lezi zakhiwo zenza uwoyela ongahluziwe umuthi ongabalulekanga we-atherosulinosis yemithambo yegazi.
Amafutha e-flaxseed asiza ukuqinisa izindonga zemithambo futhi andise amandla nokuqina. Lokhu kusiza ukuvimbela ukulimala kwemithambo nokuvuvukala kweziguli ezinomfutho wegazi ophakeme. Futhi njengoba wazi, umfutho wegazi ophezulu ngokuhambisana ne-cholesterol emibi eyimbangela eyinhloko ye-atherosclerosis.
Kubalulekile ukugcizelela ukuthi i-lineded oil iyasebenza ngisho nasezigulini ezinokuvinjwa okukhulu kwemithambo. Ukudla nsuku zonke lesi sidakamizwa kusiza ukunciphisa ubungozi bokuhlaselwa yisifo senhliziyo nokushaywa yi-30%, futhi kuthuthukise kakhulu isimo sesiguli.
Ukwelashwa kwamafutha e-flaxseed.
Ngokungafani namanye amafutha emifino, uwoyela onamafutha unokunambitheka okuthile nokuhogela, okuyinto eminingi ebonakala ingathandeki. Ngakho-ke, ngokuya ngobuningi, i-linseed uwoyela inamafutha amancane enhlanzi futhi ibuye ibabaze kakhulu.
Ngalesi sizathu, akukhuthazwa ukuthi uyisebenzise ekuphekeni, ukuze ungabhubhisi ukunambitheka nephunga lesitsha esisele. Udinga ukuthatha uwoyela ongahluziwe njengomuthi olandela umthamo futhi, uma kunesidingo, ugeza ngamanzi nge-sip.
Indlela ephelele yokwelashwa imi kanje:
- Ezinsukwini ezintathu zokuqala - ithisipuni 1.5 kathathu ngosuku isigamu sehora ngaphambi kokudla;
- Izinsuku ezi-5 ezilandelayo - 1.5 amathisipuni amahlandla amahlanu ngosuku imizuzu engama-30 ngaphambi kokudla;
- Ngemuva kwalokho izinsuku ezingama-5 - amathisipuni angama-2-2,5 amahlandla ayisihlanu ngosuku esiswini esingenalutho;
- Kuzo zonke izikhathi zokwelashwa ezalandela - 1 tbsp. ukhezo kathathu ngosuku isigamu sehora ngaphambi kokudla.
Inkambo ejwayelekile yokwelashwa ihlala izinyanga ezi-2. Kubalulekile ukugcizelela ukuthi abantu abane-pancreatitis engapheli noma i-cholecystitis bayelulekwa ukuthi baqaphele futhi baphuze uwoyela wefilakisi kuphela ngenkathi bedla. Ngaphandle kwalokho, kungenzeka ukuthi lesi sifo sibhebhetheka.
Labo abangathandi ukunambitheka kwamafutha embewu yefilakisi bangawusebenzisa lo muthi ngesimo samaphaphu, athengiswa kunoma iyiphi ikhemisi yesimanje.
Amaphilisi anjalo aqukethe i-oyili esetshenziswe kahle ehlanjululwe ngokusebenza kwemvelo, engathinta ngokufanele umsebenzi womzimba wonke.
Ukubuyekezwa
Ngokusho kokubuyekezwa kwezenhliziyo neziguli ezine-atherosulinosis (abesilisa nabesifazane), yi-uwoyela ongahluziwe osiza ukufeza ukukhishwa okungaphezulu kakhulu kwe-cholesterol eyingozi emzimbeni. Kodwa-ke, ukuthola umphumela obonakalayo, lo muthi wemvelo kufanele uthathwe ngenkambo yokwelashwa izinyanga ezimbili noma ngaphezulu.
Amafutha ama-Olive, abadlwengulwayo, ama-sesame nama-amaranth anomthelela wokuphulukisa omncane emzimbeni womuntu. Kepha ngenxa yokunambitheka okumnandi, kulula ukuyisebenzisa ngisho nangesilinganiso esikhulu kakhulu, ngokwesibonelo, uzifaka esikhundleni sawo wonke amafutha ekudleni kwakho.
Odokotela baphinde baqaphele ukuthi ngokungafani nemithi noma uwoyela obalulekile onamandla, i-oyela yemifino esehlisa i-cholesterol akubangeli imiphumela emibi noma ukweqisa kweziguli. Kuphephile ngokuphelele emzimbeni futhi okuwukuphela kokuphawuleka kwawo okubalulekile kungukuqukethwe kwekhalori okuphezulu - okuyi-900 kcal nge-100 g. umkhiqizo.
Kubalulekile futhi ukuthi ukunciphisa ukuhla kwe-cholesterol eyingozi egazini ngosizo lwamafutha zemifino nako kufanele ezigulini ezinesifo sikashukela mellitus. Azigcini nje ngokuba zimbi kakhulu lesi sifo, kodwa futhi zisiza ekulweni nalesi sifo esikhulu.
Iqiniso ngukuthi ama-acid amaningi we-polyunsaturated acid athuthukisa i-metabolism kanye noshukela ophansi wegazi, akhuphula ukuzwela kwezicubu zangaphakathi ku-insulin, avuse ama-pancreas, abuyisele umbono futhi asheshise ukuphulukiswa kwamanxeba nokusikeka. Lokhu kusiza ukugwema ukuthuthukiswa kwezinkinga ezinzima zesifo sikashukela, ikakhulukazi, njengokungaboni kanye nokulahleka kwezingalo.
Izinzuzo zika-oyili onamafutha ezithweni ze-lipid metabolism zichazwe kuvidiyo kule ndatshana.
