Ubuningi be-cholesterol bukhiqizwa isibindi, ngokudla okufanele nokulinganiselayo, inani lale nto enjengamafutha lihlala lingaphakathi ebangeni elijwayelekile. Ngokuhlukunyezwa kokudla okungenamsoco, kuba nokuxhuma okubukhali ku-cholesterol, ukuwohloka kwenhlala-kahle.
Akuwona wonke ama-cholesterol adala ukulimaza umzimba, kepha ukukhanya kwawo kuphela. Yizinto ezinjalo ezinamandla okuhlala ezindongeni zemithambo yegazi, zibangele ukwakheka kwama-atherosulinotic plaque, ukuphazamisa ukuhamba kwegazi okujwayelekile.
I-Atherossteotic plaque ingaqhamuka, imithambo ye-clog, ebangela ukufa kwesitho esithile sangaphakathi, ngoba umoya-mpilo uyeka ukungena kuyo. Lapho inqubo ye-pathological ivela emikhunjini nasemithanjeni eseduze nenhliziyo, isifo sikashukela sitholakala sihlaselwa isifo senhliziyo. Uma igazi lingangeni kahle ebuchosheni, kuba yisifo sohlangothi.
Kaningi, lezi zinkinga zenzeka kubantu besifazane ngemuva kweminyaka engu-50, ngoba ama-hormone alawula le nqubo akhiqizwa kancane futhi anciphise. Umphumela awunakugwenywa:
- amazinga e-cholesterol ayakhuphuka;
- isimo sempilo siyaphazamiseka;
- Izimpawu zezifo ezikhona ziyanda.
Ngakho-ke, kubaluleke kakhulu ukuthi ukudla kubhekwe nge-cholesterol ephezulu kwabesifazane ngemuva kweminyaka engama-50.
Ngisho nangemva kweminyaka engama-40, umzimba wanoma yimuphi umuntu wesifazane uthola ushintsho ngemuva kwehomoni, futhi ngemuva kokunqamuka kokuya esikhathini kungenzeka ukuthi unhlangothi, ukushaya kwenhliziyo ngokumelene nesifo sikashukela kukhuphuka kuphela. Odokotela batusa ngokuqinile ukuqapha izondlamzimba, ngaleyo ndlela zivimbele izinkinga zokuphazamiseka kwe-metabolic kanye nokwanda kwezinga lezinto ezinjengamafutha egazini.
Imithetho eyinhloko yokudla
Umthetho wokuqala futhi oyinhloko wokudla ukusebenzisa okungenani inani lamafutha ezilwane, lo mkhiqizo uyimbangela ye-cholesterol ephezulu egazini.
Emini, owesifazane ngokudla angadli i-cholesterol engaphezulu kwama-400, iziguli kumele zibala inani lezinto ekudleni.
Kudingeka amatafula akhethekile, achaza ngokuningana ukuthi ingakanani i-cholesterol equkethe amagremu ayikhulu omkhiqizo. Ekuqaleni, lokhu akumnandi futhi akujwayelekile, kepha ngemuva kwesikhathi esithile, abesifazane bafunda ukunquma inani lezinto ngokumane ngamehlo.
Futhi kuzodingeka ukukhawulela inani lemikhiqizo yenyama; inani elikhulu le-100 g lenyama noma yezinhlanzi lidliwayo ngosuku; kufanele kube kokuqukethwe okunamafutha amancane. Kuyasiza ukufaka esikhundleni samafutha ezilwane ngamafutha zemifino yemvelo:
- ifilakisi;
- umnqumo;
- ubhekilanga.
Zinama-acid amaningi we-omega-3 nama-omega-6 anothisa umzimba ngezakhi ezibalulekile. Kufanele kukhunjulwe ukuthi uwoyela onjalo awulungele ukuthosa, udliwa kuphela ngesimo esisha. Ngesikhathi sokwelashwa okushisa kawoyela wemifino, izinto ezizuzisayo ziphenduka ama-carcinogens ayingozi.
Amamenyu anezelwa ngokudla okune-fiber okuningi, okubuye kwehlise izinga le-cholesterol ephansi. Kuhle ukufaka izithelo ezingavuthiwe, imifino, amakhambi nezinhlamvu ekudleni. I-Pectin iletha izinzuzo eziningi; itholakala kwimifino nezithelo ezinombala obomvu: ithanga, ikhabe, izaqathe, izithelo zezithelo ezisawolintshi.
Kwabesifazane abaneminyaka engaphezu kwamashumi amahlanu ubudala, ukusetshenziswa njalo kwenyama enamafutha kusiza ukunciphisa i-cholesterol. Odokotela baluleke ukukhetha i-turkey, inkukhu, i-veal, inyama yenkomo. Inyoni kufanele ingabi nasikhumba, inyama yenkomo ngaphandle kwemichilo yamafutha, amafilimu.
Esinye isimo esisiza ukuqeda i-cholesterol ukusetshenziswa kwezinhlanzi ezinamanzi anosawoti:
- tuna
- ikhodi;
- hake;
- i-pollock;
- i-flounder.
Abanesifo sikashukela kufanele bakhohlwe ngamakhekhe namakhekhe, bawasuse ngesinkwa se-rye, okuhle kakhulu kwakho izolo. Izitsha ziyabiwa, zibhakwe noma zibilisiwe.
Umthetho awusebenzi kuphela kwabesifazane abanesifo sikashukela ne-cholesterol ephezulu, amadoda kufanele futhi alandele izincomo ezenziwe.
Amantongomane, imifino, izithelo, okusanhlamvu
Odokotela abane-cholesterol ephezulu yegazi bayelulekwa ukuba badle amantongomane ambalwa, kodwa ekuseni kuphela. Bangakwazi ukubuyisela amaswidi ngokuphelele futhi balahle izifiso zama-carbohydrate angenalutho. Uma umuntu wesifazane efuna ukudla amaswidi, kusiza ukuthi ube namandla ambalwa amantongomane ngesinaphi. Akumele sikhohlwe ukuthi amantongomane awusizo uma uwadla eluhlaza, lapho ukuthambisa yonke into ewusizo inyamalala.
Ngokusebenzisa ngokulinganisela kwamantongomane, kungenzeka ukufezekisa ukusebenza kobuchopho, kuqedwe i-cholesterol esezingeni eliphakeme ngokweqile. Ngosuku, inqubo evunyelwe yamantongomane ngama-gramu ayi-50, lokhu ngeke kuvume ukuthi izinga lezinto ezinjengamafutha likhuphuke.
Kuhle ukudla imifino, iningi lazo lingama-fiber, futhi izithelo zenziwa ngokuphelele ngalo. Ifayibha ibalulekile ekuqedeni izinto eziyingozi emgudwini wegazi, igcwele amavithamini kanye namaminerali.
Ungawehlisa kanjani i-cholesterol yegazi kwabesifazane ngemuva kweminyaka engama-50? Yidla nsuku zonke inani elanele lokudla kwezitshalo, kufanele kube ngamaphesenti angama-70. Kungenzeka ukubilisa imifino, kepha ungakhohlwa ukuthi ngesikhathi sokushisa okwenziwe nge-fiber kulahleka emikhiqizweni enjalo:
- ama-beet;
- izaqathe;
- zucchini.
Njengezitsha zenyama, imifino kufanele ibhakwe, ibiliswe noma ifoshelwe. Ezinye izinhlobo zemifino kufanele zidliwe kuphela ngendlela eluhlaza.
Njengoba izinhlobo eziningi zenyama zisuswa ekudleni, futhi umzimba kumele uthole inani elithile lamaprotheni, abezempilo batusa ukudla amaprotheni emifino. Iba indawo enhle kakhulu yezindaba zezilwane.
Ukusetshenziswa njalo kwama-legumes, okusanhlamvu kusiza ukuthuthukisa inhlala-kahle, ukunciphisa i-cholesterol. Ukudla okunjalo kunomuningi wefayibha, umuthi, njengokungathi, uqoqa i-cholesterol embi, ukhishwa emzimbeni kanye nawo, ngoba, njengoba wazi, ifayibha aligaywa emgudwini wokugaya ukudla.
Yini engcono ukwenqaba unomphela
Ukudla kokudla kuhlinzekela ukufakwa kokudla okuthile kusuka kumenyu, okunomthelela ekwandeni kwe-cholesterol. Ekudleni okuqukethe i-cholesterol ephezulu, owesifazane ngemuva kweminyaka engama-50 akufanele abe nenyama enamafutha, imayonnaise, ibhotela, ukhilimu omuncu kanye nezinye amasoso ane-khalori ephezulu.
Ngokombono wokubheka kwe-cholesterol, izikhupha zamaqanda zinobungozi, kunconyelwa ukunciphisa inani lo mkhiqizo ekudleni. Ngakho-ke kufanelekile ukulahla imikhiqizo eseqedile, amasoseji, amaswidi, amaswidi kanye ne-confectionery. Ekhaya
Okwesikhathi esithile, ukusetshenziswa kotshwala, ukubhaka ibhotela, nazo zonke izinhlobo zamashokoleti kukhawulelwe. Kungenzeka ukudla imikhiqizo yobisi ebilisiwe, kepha i-kefir, ubisi nama-yoghurts kufanele kube nenani elincane lamafutha.
Ngokusho kokubuyekezwa, ngale ndlela yezondlamzimba, kungenzeka ukuthi ulwe ne-cholesterol ngaphandle kokusebenzisa izidakamizwa.
Izinketho Zokudla Kwansuku Zonke
Odokotela banquma ukunamathela kumenyu ethile, banikela ngezindlela zokupheka ezilusizo zokulungiselela ukudla kwesonto. Ukudla okwenzelwe kahle umuthi omuhle kakhulu wokulwa ne-cholesterol ephezulu.
Kuyadingeka ukuqala ukudla ngama-omeleette akhanyayo, izithelo noma ujusi wemifino. Kuyadingeka ukuthi udle okungenani izikhathi ezingama-5-6 ngosuku, utamatisi muhle njengokudla okungenamsoco, kepha onesifo sikashukela akufanele akhohlwe ngenani elinconyelwe utamatisi ngosuku nokuthi ungalungiselela kanjani. Kuyasiza ukwenza amasaladi kusuka emifino, engeza imifino engafakwanga kuwo imifino.
Kudla isidlo sasemini, badla isobho lemifino, inyama yenkomo, i-zucchini noma i-caviar evela ku-zucchini, inkomishi yetiyi enenani elincane lobisi lwe-skim noshukela ongenawo ushukela. Esikhathini esiphakathi kokudla kwasemini kanye nesidlo sakusihlwa, kudliwa izinkwa zefulawa ezosiwe, zigezwe ngeglasi yomhluzi wasendle wasendle.
Izinhlanzi zasolwandle ezibhakiwe zilungiselelwe isidlo sakusihlwa, imifino emisha ingezelelwa endishini eseceleni, kudliwe iphalishi. Qeda ukudla kwakusihlwa:
- ingilazi ye-low-calorie kefir;
- itiye nge-stevia noma enye i-sweetener;
- i-compote yezithelo eyomisiwe.
Ngenye indlela, i-apula ebhakwe ngoshizi we-cottage shizi noma nje ushizi we-cottage shizi ophansi nge-yoghur yemvelo ilungiselelwe isidlo.
Ukwehlisa kancane kancane into efana namafutha, kusiza ukudla isobho lebhali le-pearl, isobho le-veal cutlets, elinamafutha, i-asparagus ebilisiwe. Kufanele uphuze amajusi wemvelo, ancishisiwe emikhiqizweni evunyelwe ushukela. Kuvunyelwe ukudla amazambane ejazi, amabele enkukhu ebilisiwe, ifulegi le-turkey, ujusi we-karoti. Ngaphezu kwalokho, kusetshenziswa ama-sweeteners emvelo nawokwenziwa.
Ungayidla kanjani nge-cholesterol ephezulu ichazwe kuvidiyo kule ndatshana.
