I-cholesterol ngotshwala obunamafutha obuningi bezilwane ezenziwa ngotshani bezilwane. Ngakho-ke, le nto ikhiqizwa emzimbeni womuntu, ikakhulukazi esibindini. Ukudla okune-organic kuqukethe cishe akukho sakhi se-organic.
Ngaphandle kwe-cholesterol, ukusebenza okujwayelekile komzimba akunakwenzeka. Umuthi uyingxenye yolwelwesi lwamaseli, ubandakanyeka ekwakhekeni kwama-hormone ocansi kanye nama-corticosteroids afihlwe ku-cortex ye-adrenal.
Amafutha otshwala ayinkimbinkimbi ngosawoti, ama-acid namaprotheni, enza ama-lipoprotein aphansi futhi aphezulu. I-cholesterol ye-LDL isiza ukusakazeka emzimbeni wonke, iba yingozi lapho idlulisela izinto eziningi emangqamuzaneni kunalokho ezikudingayo. Lokhu kuholela ekubonakaleni kwe-atherosclerosis kanye ne-pathology ye-inhliziyo.
I-HDL idlulisa i-cholesterol kusuka ezithanjeni iye esibindini, lapho iphuka khona futhi ishiye umzimba kanye ne-bile. Ama-lipoprotein aphansi kakhulu athathwa njengezinto eziwusizo ezivimbela ukubukeka kwezifo zenhliziyo nezemithambo. Kepha kungani ifomu le-LDL eliyingozi lingaba yini futhi iqukethe i-cholesterol?
Izimbangela ze-High Cholesterol
Isici esiholayo esandisa i-cholesterol esegazini ukungondleki kahle. Lapho umuntu edla ukudla okuningi okuqukethe amafutha angenakugcwaliseka, lapho ngokuhamba kwesikhathi uzotholwa ene-hypercholesterolemia.
I-cholesterol ejwayelekile yegazi ifinyelela ku-5 mmol / L. Uma izinga likhuphukela ku-6.4 mmol / l, khona-ke lokhu kubhekwa njengesizathu esibi sokubukeza ngokuphelele konke ukudla.
Ngokuya kokudla okukhethekile, i-cholesterol ingancishiswa ibe ngu-15%. Umgomo wayo oyinhloko ukusetshenziswa okulinganiselwe kokudla okunamafutha ezilwane.
Ngokuya kobunzima be-hypercholesterolemia, ukusetshenziswa kwemikhiqizo ye-cholesterol kususwe ngokwengxenye noma kukhawulelwe ngokuphelele kusuka kumenyu. Ngaphezu kwalokho, ukudla okunjalo kuzosiza ukulahlekelwa ngamakhilogremu angeziwe, okubalulekile kwabanesifo sikashukela ngefomu elizimele lesifo, elihlala linenkinga yokukhuluphala.
Ukuze uvikele ukuvaleka kwemikhumbi enama-atherosclerotic plaque futhi kwehlise ukugxila kwe-LDL egazini, ukudla kwe-cholesterol kufanele kulandelwe okungenani izinyanga ezingama-3-5.
Izimiso eziphambili zokudla okunempilo yilezi ezilandelayo:
- Ukunciphisa okuqukethwe okuphelele kwekhalori kokudla (ukudla ukudla kwe-carb ephansi).
- Ukwenqatshwa kwamafutha ezilwane notshwala, ikakhulukazi ubhiya.
- Ukudla usawoti okulinganiselwe (kufika ku-8 g ngosuku).
- Isingeniso ekudleni kwansuku zonke kwamafutha e-fiber kanye nemifino.
- Ukwenqaba kokudla okuthosiwe.
Izinga lokuvinjelwa kokudla okuqukethe i-cholesterol kuncike ekuweni kwe-hypercholesterolemia. Kwizigaba zokuqala zalesi sifo, ungadla kuze kufike kuma-300 g wemikhiqizo yezilwane ngosuku. Futhi uma izinkomba ze-cholesterol ziphezulu kakhulu, khona-ke akufanele kudliwe i-cholesterol engaphezu kwama-200 mg ngosuku.
Kulula ukuthola ukuthi bungakanani utshwala obunamafutha ekudleni. Lokhu kufanele usebenzise uhlu namatafula akhethekile.
Isigqila, inyama nemikhiqizo yobisi
Njengoba kushiwo ngenhla, ukudla kwezilwane kungakhuphula amazinga e-cholesterol emazingeni aphezulu. Ngakho-ke, kufanele kudliwe ngenani elilinganiselwe.
Ngakho-ke, inhlanzi ngokwayo inempilo, kepha futhi iqukethe notshwala obunamafutha. Inani le-cholesterol eliningi likhona ku-carp (280 mg nge-100 g), i-mackerel (350), i-stellate sturgeon (300). Kwe-cholesterol yasolwandle iningi ku-caviar ebomvu (300), squid, (267), eel (180), oysters (170).
Akufanele udle njalo i-pollock (110), i-herring (95), isardine (140), i-shrimp (150). Kungcono ukunikela ngokuthanda i-tuna (60), i-trout (55), isicoco se-shellfish (53), i-pike kanye nolimi lwasolwandle (50), crayfish (45), ihhashi mackerel (40), ikhodi (30).
Naphezu kweqiniso lokuthi inhlanzi iqukethe inani elithile le-cholesterol, odokotela kanye nezazi zezempilo batusa ukuyingenisa ekudleni amahlandla ama-1-2 ngesonto.
Ngemuva kwakho konke, ukudla kwasolwandle kuqeda ukuphazamiseka kwe-metabolic futhi kugcwalise umzimba ngama-acid aqukethe amafutha, alinganisa isilinganiso se-HDL ne-LDL.
Okuqukethwe okubalulekile kwe-cholesterol kutholakala emikhiqizweni yenyama enamafutha:
| Igama lomkhiqizo | Inani le-cholesterol ku-mg nge-100 g |
| I-Fillet | |
| Turkey | 40-60 |
| IWundlu | 98 |
| Inyama yenkomo | 65 |
| Inkukhu | 40-60 |
| Inyama yengulube | 110 |
| Isilwane | 99 |
| Inyama yamahhashi | 78 |
| Unogwaja inyama | 90 |
| Idada | 60 |
| Goose | 86 |
| I-Offal | |
| Isibindi (ingulube, inyama yenkomo, inkukhu) | 300/300/750 |
| Inhliziyo (ingulube, inyama yenkomo) | 150 |
| Izingqondo | 800-2300 |
| Ulimi lwengulube | 40 |
| Amafutha | |
| Ingulube | 90 |
| Inyama yenkomo | 100 |
| Goose | 100 |
| Inkukhu | 95 |
| URamu | 95 |
| Amafutha | 95 |
| Amasoseji | |
| Umusi osabhemayo | 112 |
| Amasoseji | 100 |
| USalami | 85 |
| I-sausage ebilisiwe | 40-60 |
| Amasoseji | 150 |
| Isoseji | 170 |
Ngokusekelwe imininingwane esetafuleni, kuyacaca ukuthi kungcono ukudla inyama engenamafutha. Ngaphezu kwalokho, lezo zingxenye lapho kungekho mafutha nesikhumba.
Ngokwehlukana, kufanele kushiwo ngamaqanda. Amaprotein ayiqukethe i-cholesterol, kepha ku-100 g ye-turkey yolk kukhona ama-933 mg wezinto ezinobungozi, i-goose - 884 mg, izigwaca - 600 mg, inkukhu - 570 mg, isinambuzane - 520 mg.
Kodwa-ke, ucwaningo oluningi luye lwabonisa ukuthi kubantu abadla iqanda elilodwa ngosuku kungabi ngaphezu kwezi-4 ngesonto, ukugcwala kwe-cholesterol egazini akukhuphuki. Ngemuva kwakho konke, i-yolk ayiwavumeli ama-molecule angamafutha e-lecithin ukuthi afakwe egazini ngamanani amakhulu. Ngaphezu kwalokho, amaqanda enza ngokwezifiso i-lipid metabolism, akhuphule izinga le-HDL, elinomthelela ekubuyiselweni kolwelwesi lweseli.
Ubisi luphelele alunangozi kangako nge-hypercholesterolemia. Kepha awukwazi ukukusebenzisa kabi, ngoba i-100 ml yesiphuzo iqukethe kusuka ku-23 kuya ku-3.2 ml wotshwala obunamafutha. Futhi ubisi lwembuzi luqukethe i-30 ml ye-LDL.
Futhi, i-cholesterol embi emikhiqizweni yobisi ingalimaza uma idliwa njalo:
- Ushizi onzima (ukhilimu, uChester, uGouda) - 100-114 mg we-cholesterol kumagremu ayi-100;
- Ukhilimu omuncu 30% - 90-100;
- Ushizi wekhilimu 60% - 80;
- Ibhotela - 240-280.
Isifo sikashukela esine-hypercholesterolemia kufanele sikuveze nsuku zonke imikhiqizo yobisi enamafutha amancane enothile ngamaprotheni futhi silandelele izinto ekudleni. Lokhu ushizi we-cottage (40-1), iyogathi (8-1), i-kefir 1% (3.2), i-Whey (2), ushizi wezimvu (12).
Tshala ukudla
Izitshalo zingabasizi abahle kakhulu ekulweni ne-hypercholesterolemia, ngoba eziningi zazo azinayo i-cholesterol eyingozi ekwakhekeni kwazo. Ngasikhathi sinye, ukudla okuphathekayo, okuphambene nalokho, kusiza ukususa i-LDL emzimbeni.
Ngakho-ke, odokotela kanye nezazi zezempilo batusa ngokuqinile ukufaka esikhundleni samafutha ezilwane ngamafutha emifino. Ngakho-ke, i-olive, i-sunflower, i-linseed, i-sesame noma ioyili yommbila zidonswa kahle ngumzimba.
Ziqukethe i-polyunsaturated fatty acid eyenza ukuthi i-lipid metabolism futhi ivimbele ukubekwa kwe-cholesterol ezindongeni ze-vascular.
Amafutha emifino anothile ngamavithamini (A, E, D), ama-antioxidants avimbela ukuguga ngaphambi kwesikhathi.
Uma uthatha indawo ye-lard ne-lard ngamafutha emvelo, inani le-LDL egazini lizokwehla ngo-10-15%.
Okunye ukudla kwezitshalo okunconyelwe ukusetshenziswa kwansuku zonke kwe-hypercholesterolemia:
| Igama lomkhiqizo | Isenzo emzimbeni |
| Izilimo eziyizimpande, ngaphandle kwamazambane (ama-beet, ama-radish, izaqathi) | Ngokusebenzisa njalo, nciphisa ukugcwala kotshwala obunamafutha ngo-10% |
| Garlic, anyanisi obomvu | Ama-statins wemvelo anciphisa secretion ye-LDL ahlanze imithambo yegazi yama-cholesterol plaque |
| Imifino (iklabishi elimhlophe, i-zucchini, isitshalo seqanda, utamatisi) | I-fiber, ungavumeli i-LDL ukuthi ingeniswe egazini futhi uyisuse emzimbeni |
| Izidwedwe (ubhontshisi, udali, amaphuphu) | Uma usebenzisa umkhiqizo inyanga eyodwa, khona-ke izinga le-cholesterol embi lizokwehla ngo-20% |
| Okusanhlamvu (i-oatmeal, ilayisi elinsundu, ibhali, ukolweni amabele) | Inothile ku-fiber ekhipha ama-lipoproteins |
| Amantongomane nembewu (i-sunflower, ifilakisi, i-sesame, udoti, amantongomane, ama-alimondi) | Kukhulu kuma-phytostanols nama-phytosterols, kwehlisa i-cholesterol ngo-10% |
| Izithelo namajikijolo (ukwatapheya, amagilebhisi, ama-apula, izithelo zezithelo zomdumo, amakhokho, ama-raspberries) | Kuqukethe ama-pectins kanye ne-fiber ukuvikela i-LDL ekuqongeleleni ezitsheni |
Imikhiqizo eqediwe neseqediwe
Nge-hypercholesterolemia, kubalulekile ukukhetha ngokucophelela ukudla kokupheka. Ngakho-ke, akukhuthazwa ukuthi udle umhluzi ocebile wenyama ne-aspic. Ngaphandle kokuthi lezi zitsha ziqukethe i-gelatin enempilo, engaqukethe i-cholesterol, iyingozi empilweni, njengoba ivame emafutheni ezilwane.
Odokotela baphinde bancome ukuthi i-hypercholesterolemia iwashiye ngokuphelele ama-pastry amnandi. Ngempela, e-confectionery, ngaphezu kwefulawa, ushukela, okungenayo i-cholesterol, amafutha amafutha, i-margarine noma ibhotela kuvame ukungezwa.
Ngisho nokusetshenziswa njalo kwamaswidi kuholela ekukhuluphiseni, okuandisa ingozi yokuhlakulela isifo sokuqina kwemithambo yegazi. Uma ufuna ngempela ukudla i-dessert, kungcono ukuzelapha kuma-marshmallows, isaladi lezithelo, uju nge-fructose noju.
Futhi, abantu abafuna ukwehlisa i-cholesterol abayinconywa ukuthi badle ukudla okuqediwe (ama-dumplings, ama-meatball, ama-pancake), ukudla okulula kanye nokudla okusheshayo. Ukudla okunjalo kuhlala kukhulisa inani lamazinga aphansi we-lipoprotein emzimbeni. Noma ngabe ngokusemthethweni le mikhiqizo ingenayo i-cholesterol, basazosiphoqa isibindi ukuthi sisebenzise i-cholesterol eseceleni.
Amasose ahlukahlukene anomthelela ofanayo emzimbeni. Okulimaza kakhulu kufaka phakathi i-ketchup, imayonnaise, i-bechamel, i-galandes, i-tartar, i-gravy efanayo nokugqoka.
Ukudla okuphansi kwe-cholesterol esegazini kuchazwe kuvidiyo kule ndatshana.
