Abantu abaningi nsuku zonke badla ukudla okunamafutha futhi okuthosiwe, ngaphandle kokucabanga ukuthi ukudla okunjalo alimaza hhayi isibalo kuphela, kodwa nemikhumbi. Ngemuva kwakho konke, iqukethe i-cholesterol enqwabelana ezindongeni zemithambo yemithambo yemithambo nemithambo, yakha ama-atherosclerotic plaques.
Le yindlela ukukhula kwe-hypercholesterolemia, okuyingozi ikakhulukazi ngayo kushukela. Ukuqhekeka kwe-vascular kuphazamisa ukusebenza kwezitho ezibalulekile, okungaholela ekushayweni yisifo sohlangothi noma i-thrombosis, okuholela ekufeni.
Ukuvimbela izinkinga, kubalulekile ukusebenzisa ukudla okwe-cholesterol ephansi nsuku zonke. Ukudla okunempilo kusiza ukuguquguquka kwe-lipid metabolism, kuthuthukisa ukusebenza kohlelo lwezinhliziyo futhi kuqinisa umzimba wonke.
Kuyini i-cholesterol futhi kungani kuyingozi?
I-Cholesrol utshwala be-lipophilic obukhiqizwa ikakhulu ezinso, ipheshana lesisu, izindlala zangasese kanye nezindlala ze-adrenal. Konke okunye okusetshenziswayo kungena emzimbeni ngokudla.
Utshwala obunamafutha benza imisebenzi eminingi ewusizo. Iyingxenye yolwelwesi lweseli, ibandakanyeka ekusithekeni kwevithamini D nama-hormone athile, isekela ukusebenza kwezinhlelo zezinzwa nezokuzala.
I-cholesterol ingaba yisisindo esisezingeni eliphansi (LDL) nesisindo se-molecule ephezulu (HDL). Lezi zingxenye zihlukile ngokuyisisekelo ekwakhiweni nasekusebenzeni komzimba. Ngakho-ke, izikebhe ezihlanzekile ze-HDL, ne-LDL, kunalokho, zibavale.
Ngaphezu kwalokho, ama-lipoprotein asobuncane aphazamisa ukuhanjiswa kwegazi kwizitho. Ukuvalwa kwe-lumen ye-vascular ku-myocardium kuholela ekubonakala kwe-ischemia yenhliziyo. Ngokubulawa yindlala komoya ophelele, izicubu ze-necrosis zenzeka, ezigcina ekuhlaselweni yinhliziyo.
Amakhemikhali e-atherosclerotic ajwayele ukwakhiwa emikhunjini yobuchopho. Ngenxa yalokho, amangqamuzana ezinzwa ayafa futhi kuqhume unhlangothi.
Ngokusebenza okujwayelekile komzimba, kuyadingeka ukuthi izinga le-cholesterol eyingozi nelusizo lizilinganise. Ungasimamisa isilinganiso salezi zinto uma usebenzisa ukudla nsuku zonke okuzokwehlisa ukuqoqwa kwe-LDL.
Ngaphezu kwakho konke, okuqukethwe kwe-cholesterol eyingozi egazini kukhuliswa ngamafutha angenasisekelo wemvelaphi yezilwane. Imikhiqizo elandelayo ine-cholesterol ephezulu:
- offal, ikakhulukazi ubuchopho;
- inyama (ingulube, idada, iwundlu);
- ibhotela noshizi;
- isikhupha seqanda;
- amazambane athosiwe;
- inhlanzi caviar;
- amaswidi;
- usawoti ukhilimu kanye nemayonesi;
- umhluzi wenyama ocebile;
- ubisi lonke.
Kodwa akufanele ulahle ngokuphelele amafutha, ngoba ayadingeka ekugayweni okuvamile futhi ufake isakhiwo seseli.
Ngokulinganisela okufanele, kwanele ukudla ukudla lapho okuqukethwe yi-LDL kuncane.
Ukudla okwehlisa i-cholesterol
Ukudla kwe-cholesterol ephansi kucebile ezitshalweni zezitshalo nasezinyaweni. Ngokusekelwe kulezi zinto, ama-yogurts akhethekile angenashukela ayenziwa, athathiselwa i-hypercholesterolemia.
Eminye imikhiqizo ethile izosiza ukwehlisa namazinga e-cholesterol we-LDL nge-10-15%. Uhlu lokudla olunamafutha amaningi anempilo, i-lecithin ne-linoleic, i-arachidonic acid iholwa yizinhlobo zezinkukhu (inkukhu, turlet fillet) nenyama (i-veal, unogwaja).
Nge-cholesterol ephezulu, lokhu kudla kufanele kunothiswe ngemikhiqizo yobisi enamafutha aphansi (ushizi we-cottage shizi, i-kefir, iyogathi). Akusizi ngalutho ukudla kwasolwandle nezinhlobo ezithile zezinhlanzi (i-shrimp, i-pike perch, i-hake, i-squid, ama-scallops, ama-mussels) aqukethe iodine, angavumeli ukuthi ama-lipids afakwe ezindongeni ze-vascular.
Okunye ukudla kwe-cholesterol ephansi kukhonjisiwe kuthebula elingezansi:
| Igama lomkhiqizo | Isenzo emzimbeni |
| Okusanhlamvu okuphelele (ibhali, ilayisi elinsundu, i-oats, i-nokunye okufana nokolweni, i-oatmeal, i-bran) | Inothile ku-fiber, esehlisa i-LDL ngo-5-15% |
| Izithelo namajikijolo (izithelo zomawolintshi, sitrobheli, ama-apula, ukwatapheya, amagilebhisi, ama-raspberries, amaplamu, ubhanana) | Zigcwala ku-fiber-soluble fiber, engaqunjeli amathumbu, ibopha i-cholesterol futhi iyisuse emzimbeni. Amavithamini kanye namaminerali aguqula i-LDL iye ezintweni ezizuzisayo ezinjengama-hormone ocansi |
| Amafutha omifino (umnqumo, ubhontshisi, ukotini, udwenguliwe, ummbila, i-sunflower, ugcotshwe) | Ziyindawo ephelele yemikhiqizo eyingozi ye-cholesterol. Ziqukethe i-oleic acid, i-omega-3 ne-6 nezinye izinto ezi-anti-atherogenic (phytostanols, phospholipids, squalene, phytosterols). Lezi zingxenye zehlisa i-cholesterol futhi zinciphise ubungozi besifo senhliziyo. |
| Imifino (utamatisi, isitshalo seqanda, ugarliki, izaqathi, iklabishi, i-zucchini) | Ngokusetshenziswa kwansuku zonke, yehlisa izinga le-cholesterol embi ku-15%. Bahlanza imikhumbi evela kuma-atherossteotic plaque, ukuvimbela ukwakheka kwabo ngokuzayo |
| I-legumes (i-lentil, ubhontshisi, i-chickpeas, u-soy) | Yehlisa ukuqoqwa kwe-LDL kuze kufike ku-20% ngenxa yokuqukethwe kwe-selenium, isoflavone ne-magnesium. Lezi zinto zinomphumela we-antioxidant, zidonsa ama-cholesterol plaque asezindongeni zemithambo yegazi |
| Amantongomane nembewu (ifilakisi, ama-alimondi, ama-pistachios, ama-cashews, imbewu yesame, okusanhlamvu komsedari) | Bacebile ngama-phytostanols nama-phytosterols asusa i-LDL emzimbeni. Uma udla ama-60 g ale mikhiqizo nsuku zonke, khona-ke ngenyanga okuqukethwe i-cholesterol kuzokwehla kuye ku-8%. |
Amanye ama-seasonings afakiwe ohlwini lokudla okusebenzayo kwe-hypercholesterolemia. Izinongo ezinjalo zifaka i-marjoram, i-basil, i-dill, i-laurel, imbewu ye-caraway ne-parsley. Futhi ukusetshenziswa kwamapheya amnandi, upelepele omnyama nobomvu kuyinto efiselekayo ukukhawulela.
Ngaphezu kokukhishwa ekudleni kokudla okunamafutha, ukuvimbela i-hypercholesterolemia, kuyadingeka ukwehlisa ukuthathwa kwama-carbohydrate asheshayo.
Ngemuva kwakho konke, ushukela, isinkwa esimhlophe, i-semolina, i-confectionery, ilayisi noma i-pasta hhayi nje kuphela nokuqukethwe kwekhalori ephezulu, kepha futhi kunomthelela ekwakhekeni okusheshayo kwe-cholesterol emzimbeni.
Amamenyu nokupheka kokudla okwehlisa i-cholesterol
Ukudla okunokuqukethwe okuphezulu kwamafutha otshwala egazini kufanele kube ngokuxutshwa Ukudla kufanele kuthathwe kuze kube izikhathi eziyisithupha ngosuku ngezinxenye ezincane.
Izindlela zokupheka ezinconyiwe zibhaka kuhhavini, kuphekwe umusi, ukupheka nokudambisa. Uma ulandela le mithetho elula, khona-ke izinga le-cholesterol lifanana ngemuva kwezinyanga ezimbalwa.
Noma ngabe ukhetha ziphi izitsha, imifino, imikhiqizo yobisi enoshukela engeyona-fat, izithelo, amakhambi, amajikijolo, inyama engenamafutha, inhlanzi kanye nezinhlamvu ezigcwele okusanhlamvu kufanele kufakwe ekudleni. Imenyu eyisibonelo ye-hypercholesterolemia ibukeka kanjena:
- Ukudla kwasekuseni - i-salmon ebhakwe, i-oatmeal enezithelo ezomile, amantongomane, ubhontshisi we-wholemeal, iyogathi, ukhokho ophansi onamafutha amancane, amaqanda aqhekeziwe, amakhukhi ama-biscuit noma iphalishi le-buckwheat ngesaladi yemifino. Njengesiphuzo, okuluhlaza okotshani, i-berry, itiye le-ginger, ujusi wezithelo noma i-compote, uzvar kufanelekile.
- Isidlo sasemini - o-orenji, i-apula, ushizi wekhokho omncane, owomvini.
- Isidlo sasemini - iphalishi elayisi enezinhlanzi ezibilisiwe, i-lean borsch, isobho yemifino noma isaladi, inkukhu ebhakwe noma isifuba se-turkey, i-steak veal cutlets.
- Isidlakela - ijusi le-berry, isinkwa esine-bran ne-sesame imbewu, isaladi yezithelo, i-kefir.
- Ukudla kwakusihlwa - isaladi yemifino egcotshwe uwoyela wemifino, inyama ebilisiwe noma inhlanzi, ibhali noma iphalishi yommbila, isitshulu.
- Ngaphambi kokulala, ungaphuza itiye noma ingilazi yephesenti elilodwa le-kefir.
Ukunciphisa izinga le-cholesterol embi, kufanele usebenzise izindlela zokupheka ezivela ekudleni okuvunyelwe. Ngakho-ke, ukuthosiwe ngezinsimbi kuzosiza ukwehlisa ukuqoqwa kwe-LDL.
Ubhontshisi ubilisiwe kuze kuthambe, usatshalaliswa ku-colander, umhluzi awukhishwa. I-anyanisi eyodwa namabili ama-clove kagalikhi aqoshiwe kahle. Cwecwa isikhumba kusuka kumatamatisi angama-2-3, usike inyama kube amashubhu.
Imifino ixubene ne-lentil puree ne-stew yemizuzu eyi-10. Ekupheleni kokupheka, izinongo (i-coriander, i-zira, i-paprika, i-turmeric) kanye no-oyela omncane wemifino kufakwa ku-okuosiwe.
Nge-cholesterol ephezulu, kuyasiza ukusebenzisa isaladi ushizi we-Adyghe ne-avocado. Ukulungiselela kwayo, i-apula elilodwa kanye neparele le-alligator lisikiwe ku-cubes bese lihlanganiswa noshizi. Amafutha omnqumo, ulamula kanye nesinaphi asetshenziswa njengokugqoka.
Noma ngine-hypercholesterolemia, ungasebenzisa isobho kusuka pepper bell kanye Brussels amahlumela. Indlela yokulungiselela kwayo:
- U-anyanisi, iklabishi, upelepele omnandi, amazambane notamatisi kuyadayiswa.
- Imifino ibekwa emanzini abilayo bese ibiliswa imizuzu eyi-15.
- Ekupheleni kokupheka, engeza usawoti omncane, i-natimeg neqabunga le-bay emhluzi.
Ukudla okufanele ukukudla nge-cholesterol ephezulu kuchazwe kuvidiyo kule ndatshana.
