Umuthi oqukethwe kulwelwesi lweseli, olwenziwe esibindini, lubizwa ngokuthi yi-cholesterol. Futhi, i-cholesterol idliwa nsuku zonke. Ama-lipoproteins angabantu abalwa kakhulu ayingozi ngoba abumba iziqu ze-atherosulinotic ezindongeni zemithambo yegazi. Ukwelapha ukuphambuka okunjalo kubandakanya ukudla okukhethekile.
I-Vegetarianism ukwenqaba ngokuzithandela ukudla imikhiqizo yenyama. Abalandeli bale ndlela yokuphila banqaba inyama ngezizathu ezahlukahlukene. Kuyenzeka ukuthi zivinjelwe ngokuphelele ekudleni amaqanda nobisi. Lokhu kubizwa ngokuthi i-veganism. Ama-Vegans kwesinye isikhathi ayenqaba ukusebenzisa uju.
Inhloso eyinhloko yezondlamzimba ukuthola imisebenzi yomzimba, ukuphulukiswa kwayo. Kubhalwe futhi lapho kukhona i-cholesterol ephezulu, kanye nesifo senhliziyo, isifo sikashukela. Ukudla kubhekwa njengenye indlela yokwelapha izifo ezahlukahlukene - umdlavuza, ukukhuluphala, ukusabela komzimba. Imvamisa cholesterol ephezulu ibangela ukushintshwa okuphoqayo ekudleni okunjalo ngezinhloso zokwelapha. Ukudla okunjalo kuseyimpikiswano impela, ngoba umzimba udinga izakhi zokulandela umkhondo ezitholakala enyameni.
Kwesinye isikhathi, izinga le-cholesterol lezimifino likhulu impela. Kukholelwa ukuthi okweqile kwamafutha ayingozi ngokudla. Umbuzo wokuthi kungani imifino ine-cholesterol ephezulu ingaphendulwa ngokungalingani. Ukuthola impendulo kufanele ufunde ngezinzuzo kanye nobubi bendlela yokuphila enjalo, iziphi izingozi zokudla kwemifino.
Ochwepheshe abavumelani ngezinzuzo noma ukulimala kokudla okunjalo. Kepha iningi liqaphela izinzuzo eziningi zalo. Abantu abaningi bayabuza: kungani ukudla okunjalo kudumile?
Ngokusho kweminye imithombo, isikhathi sokuphila kwabalandeli balokhu kudla okunje yinde ngeminyaka eminingana. Abasebenza ngemifino abahlushwa ukukhuluphala, izingozi zokuthola umdlavuza, isifo sikashukela, isifo senhliziyo, i-gout kanye ne-hypertension ziyancishiswa.
Ngokwezibalo, phakathi kwabaxhasi bokudla okunjalo, izidakwa azivamile, futhi izinso nezinsizwa zazo empeleni aziguli. Ngaphezu kokudla okunempilo, ukudla okubandakanya indlela yokuphila enikezela ukwenqatshwa kwemikhuba emibi, imidlalo esebenzayo. Ukuhlanganiswa kokudla okunempilo kanye nendlela yokuphila enempilo ibuyisela impilo.
Abasebenzisi bayazi ukuthi okuqukethwe inani elikhulu lama-nitrate enyameni kunomthelela ekuqongeleleni kwabo emzimbeni. Ukwenqaba kulo kukhishwa ezintweni eziyingozi, ubuthi bususwa ngokushesha. Ngokombono wokubhekelelwa kokulondolozwa kwemvelo, lokhu kudla kuyisibonelo kubantu, ngoba ngale ndlela imvelo ayihlupheki, nezilwane azibhujiswa ukudla. Ingxabano enkulu ukuthi ukungcoliswa komhlaba kanye nokushintsha kwesimo sezulu kwehle kakhulu kangangokuba inani labantu lihlupheka isikhathi esingaphezu konyaka.
Ukudla kunezinzuzo ezicacile:
- Ukudla kwezitshalo akunayo i-cholesterol noma amakhalori ngokweqile. Lokhu kunomthelela ekunciphiseni isisindo.
- Umsebenzi wendlela yokugaya uzinze futhi uthuthuke, ngoba ukudla kwesitshalo kuqukethe imicu eminingi, evusa amathumbu.
- Imifino nezithelo kunomthelela ekususweni ngokushesha ubuthi emzimbeni. Zenza futhi nezinqubo ezijwayelekile ze-metabolic futhi ziqinise amasosha omzimba.
Ngaphezu kwalokho, ukudla kwezitshalo kuqukethe uhlu lonke lwamavithamini namaminerali anomthelela ekwelapheni, kubalulekile empilweni yomuntu ejwayelekile.
Ezimweni eziningi, abantu abadla imifino baphilile ngokuphelele futhi abakhalazi ngokwephulwa komkhuba wamafutha.
Lokhu kungenxa yokuthi ngokudla izinto zingena ngesilinganiso esifanele, ngoba ukudla ikakhulukazi akunamafutha futhi kunempilo.
Kwesinye isikhathi umuntu osebenzisa imifino uhlushwa i-cholesterol ephezulu ngenxa:
- isifo sesibindi;
- ukuphazamiseka ezingeni lofuzo.
Isibindi sinesibopho sokuhlanganiswa kwezinto kanye nezinqubo ze-metabolic, uma kunokuphazamiseka ekusebenzeni kwalesi sitho, khona-ke kukhona amathuba okuphambuka ku-cholesterol metabolism.
Ukuvela nokuqhubeka kokuphazamiseka kuthonywa ifa. Uma izihlobo ezisondelene zidlule ku-pathology enjalo, amathuba okuphambuka azokuba mkhulu kunokwejwayelekile. Noma ezidliweni zemifino, ingaphakanyiswa ngenxa yalezi zinto.
Esinye isizathu sokwanda kwamafutha ayingozi ukusetshenziswa kwenqwaba yamaqanda nemikhiqizo yobisi. Udinga ukusondelana nokudla ngokuqonda, ngoba ukuntuleka kwezinto kuyingozi nje ngokweqile.
Imvamisa, abantu abadla imifino abashintsha indlela abadla ngayo bahlupheka kakhulu ngamafutha aphansi. Ungayandisa ngezithasiselo ezikhethekile nokulungiswa kokudla. Ukuchezuka okunjalo kuyingozi ngokuncipha komsebenzi wamasosha omzimba, okugcwele ukuthuthukiswa kokungasebenzi komzimba kwabesifazane nakwabesilisa. Isigamu sowesifazane singaba nezinkinga zokukhulelwa, ngenxa yesisindo sabo esiphansi nokuqukethwe okuphansi kwe-lipid. I-cholesterol kanye nemifino kuhlangene, ngoba ukondleka kuthinta ngqo izinga layo le-lipid.
Ngaphambi kokushintshela ekudleni kwemifino, udinga ukukala konke okuhle nokubi. Kufanele wazi ukuthi ungakhuphuka kanjani futhi wehlise amazinga e-lipid ukuze ungalimazi umzimba. Lolu hlobo lokudla okunempilo alunakulandelwa yizingane, ngoba amaprotheni ezilwane namafutha adingekayo ekuthuthukisweni okugcwele komzimba wengane. Abesifazane abakhulelwe nabo akufanele bondliwe ngale ndlela, ngoba ngenxa yokuntuleka kwezinto zokulandela umkhondo, ingane ingahle ingakhuli kahle.
Ama-nuances anjalo kufanele abhekwe lapho eshintshela ekudleni okuthile.
Ukushintshwa kokudla okutshala ukudla akufanele kube nje okwesikhashana ukuze umzimba uguqule ngokuhamba kwesikhathi kokusha.
Ngokushintshwa okuphelele, kudalwe izidlo eziningi ezikhethekile
Uma inyama idliwa nsuku zonke, izinsuku zezitshalo kufanele zihlelelwe kuqala - izikhathi ezi-3-4 ngesonto.
Okulandelayo, inyama ebomvu ithathelwa indawo emhlophe. UVegan ekugcineni kufanele alahle ngokuphelele imikhiqizo yezilwane. Ngokushintshela ekudleni okudla imifino okungekho buhlungu emzimbeni, kufanele futhi ubonane nodokotela wezempilo ukuze ugweme ubungozi bezinkinga.
Le ndlela iyadingeka futhi uma kukhona izifo ezingamahlalakhona. Ngaphambi kokushintshela ekudleni okunjalo, kufanele ucabangele imigomo eyisisekelo okufanele ilandelwe:
- ukunciphisa amafutha ekudleni;
- ukusetshenziswa okuthe xaxa kwezithelo nemifino, izindunduma nezinhlamvu;
- ukwenqatshelwa kwemikhiqizo eyenziwe.
Okokuqala, lapho uthenga imikhiqizo, kufanele unake ukwakheka nempilo yeshalofu. Inyama ingathathelwa indawo ngokudla kwamaprotheni, njengemidumba ne-tofu. Zingathengwa kunoma yisiphi isitolo. Namuhla, imikhiqizo enjalo isiya ithandwa kakhulu, ngoba ukunyakaza kwama-imifino kuya ngokuya kuvama unyaka nonyaka.
Ngokusho kokunye okushiwo, abaningi abakwazi ukushintshela ekudleni kwemifino ngenxa yokunambitheka okungathandeki kweminye imifino. Ingashintshwa ngezinongo nezinongo ezizosiza umzimba.
Uma ukudla kugcinwa ngokulinganayo, akuphephile nje kuphela, kodwa futhi kusebenza kakhulu. Ngaphambi kokuthi uqhubekele phambili, kufanele udwebe uhlelo olucacile oludingayo ukulandela ngokuzayo. Kufanele kukhunjulwe ukuthi ukwenqatshwa okuphelele kwemikhiqizo yezilwane kuthembisa ukulahleka kwamavithamini. Ngakho-ke, udinga ukuphuza izakhiwo ezikhethekile ezithengiswa ekhemisi. Futhi, ukudla kudinga ukulekelelwa ngamaprotheni, ngoba umzimba awukwazi ukusebenza ngokujwayelekile ngaphandle kwawo.
Ukuthola inani elidingekayo leproteyini udinga ukuhlanganisa ukudla okuvunyelwe, okungukuthi "okusanhlamvu + ama-legumes." Ungabuyisela futhi izinqolobane zamaprotheni emzimbeni ngokuhlanganisa imikhiqizo yobisi nezinhlamvu namantongomane. Lokhu kudla kufanele kudliwe ekudleni okukodwa. Ukuze ulondoloze ibhalansi, kufanele uthathe izithasiselo ezinomsoco kanye nama-protein akhethekile. Ngakho-ke, imifino izovela isikhathi esifushane.
Ukwenza ushintsho lube lula ngangokunokwenzeka, kufanele uthintane nodokotela. Uzokwakha uhlelo nokudla komuntu ngamunye, ecabanga ngezifo ezingamahlalakhona umuntu anazo.
Okunye kokudla okhethekile okhiqizwayo ukuthuthukiswa kukaDean Ornish - isazi sezondlamzimba somndeni odumile kaClinton. Ukudla kwakhe kubanjwa ezingxenyeni ezahlukene zomhlaba, kudumile kakhulu phakathi kosaziwayo.
Lokhu kudla kulungele abantu abaphethwe yizifo zenhliziyo, ukukhuluphala nesifo sikashukela. Isidingo esingeziwe nesifunekayo yimidlalo.
Umgomo oyisisekelo wezondlamzimba uwukulawula ngokuphelele amakhalori adliwayo. Amakhalori avela emafutheni akufanele abe ngaphezu kwe-10% yenani eliphelele. Inani elivunyelwe lamafutha alikho ngaphezulu kwama-20 amagremu ngosuku. Udinga nokuyeka utshwala nokubhema, unciphise ukudla nge-cholesterol. Imikhiqizo ihlukaniswe izinhlobo ezintathu: kuvunyelwe kunoma iyiphi ivolumu, kuvunyelwe ngenani elilinganiselwe futhi kuvinjelwe ngokuphelele.
- Kuvunyelwe kunoma yisiphi isamba - izithelo, amajikijolo, izindunduma, okusanhlamvu.
- Kuvunyelwe ngenani elilinganiselwe - imikhiqizo yobisi enamaphesenti aphansi wamafutha, ama-corn flakes, ama-crackers, amaqanda.
- Ukudla okuvinjelwe - inyama, inhlanzi, ushizi, imayonnaise, ibhotela, imikhiqizo yobisi enokuqukethwe okunamafutha aphezulu, amantongomane, imbewu kanilanga, ama-avocados, imimoya.
Kufanele futhi ulahle ushukela nemikhiqizo equkethe. Kuvunyelwe ukusebenzisa amakhambi we-stevia nezinye izinongo.
Uhlelo olunjalo lokudla komzimba lwenzelwe ngqo abantu abane-cholesterol ephakeme kunezifo ezijwayelekile, isifo senhliziyo kanye nomfutho wegazi ophakeme. Ungumholi phakathi kwezidlo eziningi ezikhethekile.
Umuntu akadli ngokuya ngohlelo, kepha ngasiphi isikhathi esikahle. Udinga ukusebenzisa noma yiluphi uhlu lwemikhiqizo evunyelwe.
Ngakho-ke, indlala ingavinjelwa futhi ukudla ngeke kube isimo esicindezelayo somzimba. Ngaphezu kwalokho, akubizi ngokuphelele futhi kunomthelela ekwehliseni isisindo ngokushesha kanye nokuhlanzwa komzimba.
Amaqiniso athakazelisayo nge-veggie anikezwe kuvidiyo kule ndatshana.
