Ngaphandle kwamafutha, ukudla okuphelele komuntu kumane kungenzeki. Naphezu kwazo zonke izinzuzo ze-lipids, zingagcwalisa igazi nge-cholesterol okuthiwa yimbi. Sikhuluma ngamafutha agcwele futhi ahlukahlukene. Amafutha agqitshwayo angena egazini ngokudla okuvela ezilwaneni, futhi ngenxa yezitshalo ezithile ezishisayo, njengokhukhunathi.
Uma ucabanga ngamafutha we-trans, angaba ngemvelaphi yemvelo noma yokwenziwa. Amafutha emvelo akhona emikhiqizweni yobisi, kanye nenyama (kusuka kumaphesenti amahlanu kuya kwayi-8). Amafutha we-transtificial avela ekusebenzeni kwamakhemikhali kwamafutha agcwele. Le nqubo ibizwa ngokuthi i-hydrogenation eyinxenye.
Ukusetshenziswa ngokweqile kwamafutha agcwele okuba yisici esikhulu esinikeza ukwanda kwe-cholesterol ephansi kwabantu. Kubizwa nangokuthi kubi, kepha kubalulekile ukuthi umzimba ukhuphule i-cholesterol esegazini, izinga layo lehle.
Imikhiqizo enokuqukethwe okuphezulu kwe-lipid egcwele kufaka phakathi:
- inyama yenkomo;
- ingulube
- iwundlu;
- imikhiqizo yobisi;
- ukudla okusheshayo
- ukudla okuthosiwe.
Uma umuntu enezinkinga ngale nto efana namafutha, khona-ke lokhu kudla kufanele kube nemikhawulo futhi kungadliwa izikhathi ezingaphezu kuka-5 ngenyanga. Inani lokudla okunjalo akufanele lidlule kumaphesenti ama-7 womthamo wekhalori wansuku zonke. Ungabuyisela inyama esindayo inyoni engenasikhumba.
Njalo lapho uthenga ukudla, kufanele ufunde ngokucophelela lonke ulwazi olusephaketheni. Kubalulekile ukwenza isiqiniseko sokuthi aziqukethe amafatisi we-trans.
Enye indlela enhle ezoba yimikhiqizo enamafutha ancishisiwe, kanye nezinhlanzi ezinamafutha, ezingakhuphula amazinga we-cholesterol yegazi, kuphela lokhu kuzoba yingxenye ewusizo.
Inguquko yokudla okunempilo
Imane nje inketho enhle kungaba ukushintshela kokudla okunamafutha agcwele kokuya okuqukethe ama-lipids amaningi angagcwaliswanga.
Kuzoba kuhle ukufaka ama-omega-3 acids ekudleni kwakho. Imikhiqizo enokuqukethwe okuphezulu kwalezi zinto ifaka:
- inhlanzi. Kungaba: i-salmon, i-herring, i-sardine, i-sea bass, i-halibut noma i-mackerel. Lezi zinhlanzi zinamafutha amaningi anempilo, asiza ukukhulisa i-cholesterol enhle. Kungcono ukudla le nhlanzi yolwandle okungenani amahlandla ama-3 ngesonto;
- amantongomane. Ungadla i-100 g yama-alimondi noma ama-walnuts ngosuku. Ukudla okunjalo kucebile ngama-antioxidants, i-alpha-linolenic acid;
- amafutha. Amafutha e-Rapised, olive, ne-soybean ayovele abaluleke emzimbeni. Kuzoba kuhle ukubuyisa ngokuphelele inyama yezilwane ngamafutha emifino akhonjisiwe.
Ama-acid aqukethe i-Omega-3 akakwazi ukukhulisa i-cholesterol, futhi asize ukwehlisa inani lama-triglycerides avimbela izinkinga zenhliziyo.
Nakani! Ekhemisi ungathenga i-camelina ne-linseed oil. Ziqukethe amavithamini amaningi, ama-asidi angahlanganisiwe. Uma usebenzisa amafutha anjalo kwesipuni ngaphambi kokudla, lokhu kuzothinta kahle ukwakheka kwe-lipid kwegazi lomuntu.
Akumele sikhohlwe ngokufakwa kokudla kwemikhiqizo kusuka okusanhlamvu okuphelele, imifino nezithelo.
Kuyadingeka ukugwema ukusetshenziswa:
- amabhlogo ommbila;
- isinkwa esimhlophe (ikakhulukazi okusha);
- ushukela omnandi.
Kubalulekile ukukhawulela inani lokudla nge-index ephezulu ye-glycemic, ngokwesibonelo, ushukela ocwengekile nokudla okusetshenzisiwe. Zingadala ukwanda koshukela egazini. Ngenxa yalokhu, izinga le-cholesterol ephezulu kakhulu iyancipha, futhi inani le-triglycerides likhuphuka kakhulu. Kunoma ikuphi, udinga ukwazi kahle ukuthi i-cholesterol iqukethwe kuphi.
Ukuzivocavoca kwansuku zonke
Noma imuphi umsebenzi womzimba usiza ekwenyiseni i-cholesterol enhle emzimbeni bese ngaleyo ndlela unciphise izinga lezinto ezimbi ezifana namafutha.
Kunezibalo zezokwelapha ezibonisa ukuthi kubalulekile ukuzibandakanya esilinganisweni esikhulu sokuzivocavoca ukuze uthuthukise isimo segazi lakho. Labo bantu ababenikeza imfundo engokomzimba engaphezu kwengxenye yehora ngosuku futhi kathathu ngesonto babe nemiphumela engcono yokwelashwa okunjalo.
Ungahlanganyela kunoma iyiphi imidlalo. Ukusebenza kuzoba:
- ukugijima;
- ukubhukuda echibini;
- ehamba ngejubane elikhulu.
Lapho wenza noma yikuphi ukuvivinya umzimba, kubalulekile ukufeza ukushiswa kwamakhalori okungenani angama-1200 ngezinsuku eziyi-7. Ungahlala uthola imisebenzi efanelekile, ikakhulukazi ngoba abantu abahlukahlukene abakwazi ukuboniswa umsebenzi ofanayo.
Uma unamathela kuhlelo oluthile, ungafinyelela imiphumela emihle kakhulu. Akubalulekile kangako ukuthi kwenziwa nini ngempela amakilasi anjalo. Uma uqeqesha nsuku zonke ngaphambi kokudla, kuzoba nokukhuthaza ukukhiqizwa kwe-lipoprotein lipase (LPL). Le nto ihlanza izindonga zemithambo yegazi kusuka emafutheni aqongelelwe bese yehlisa inani lama-triglycerides.
Sekuvele izinyanga ezi-2 ngemuva kokuqala kwamakhwalithi aphezulu futhi ahlelekile, umphumela omuhle kakhulu ungatholakala. Hhayi nje kuphela ukuthi lesi sibalo sizoba umfutho, kepha futhi nezinga le-lipoproteins ephezulu (HDL) lenyuka ngamaphesenti ama-5.
Kwenziwa izifundo ezikhethekile zobudokotela kulabo bantu abahamba ngezinyathelo eziyinkulungwane eziyisithupha nsuku zonke, kanye nalabo abathatha izinyathelo eziyizinkulungwane ezimbili. Iqembu lokuqala libonisa ukwanda kwe-HDL ngokushesha nge-3 mg / dl.
Nakani! Ngokuphila kokuhlala phansi, inani le-cholesterol ephansi liyenyuka, okubangela ukukhula kwezinkinga ngenhliziyo nemithambo yegazi.
Ukwehla kwesisindo
Ikhilogremu ngayinye eyengeziwe ayithinti impilo kuphela, kepha futhi nokulingana kwezinhlobo ezahlukene ze-cholesterol esegazini.
Uma ugcina isisindo sakho esifanele, inani le-cholesterol esezingeni eliphansi lizokwehla, ngaleyo ndlela kwandiswe izinga lokuqina okukhulu.
Kubaluleke kakhulu ekunciphiseni isisindo:
- qala ukudla ngokufanele nangokudla;
- Ungakhohlwa ngokuzivocavoca okwenziwa nsuku zonke.
Uma inkomba yesisindo somzimba ingaphansi kwamaphuzu angama-25, khona-ke lokhu kungabizwa ngokuthi yinkomba efanelekile.
Inketho enhle umkhuba wokuhamba emoyeni omusha nsuku zonke okungenani imizuzu engama-30. Uma udokotela ovumayo evumela, kuzoba usizo ukuya emakilasini okuzivocavoca noma wokudansa, futhi usebenzise kuphela imikhiqizo ekhipha i-cholesterol emzimbeni.
Ukwenqaba ukulutha
Lesi sigaba kufanele sifake:
- ukubhema
- ukusetshenziswa kotshwala.
Ukuyeka ukubhema kungasiza ekulinganiseni amazinga e-cholesterol. Sekuyizinsuku eziyi-14 ngemuva kokuyeka umlutha, kuzoba nezinguquko ezinhle ekuhlaziyweni kwegazi nge-cholesterol, ngakho-ke indlela elula kanjalo, ukuyeka ukubhema, kusiza kakhulu ukukhuphula izinga le-cholesterol enempilo.
Kungaba okungalungile ukukholelwa ukuthi umuntu ongabhemi uphephile ngokuphelele. Ukubhema okwedlule kungadala nezinkinga ze-cholesterol, kokubili kubantu abadala nasezinganeni.
Kunezibalo ezithi iphakethe ngalinye likagwayi elibhemayo linganciphisa i-cholesterol ephezulu kakhulu nge-3.5 mg / dl. Lapho nje umuntu ogulayo eyeka ukubhema, cishe uzoqala ukuthuthukisa isimo segazi lakhe ngokushesha.
Abantu abaphuza utshwala ngemithamo eqinile bangalindela ukwanda kwe-HDL. Sikhuluma ngewayini elibomvu, okungafanele nganoma yisiphi isikhathi lihlukunyezwe. Umthamo omkhulu wewayini ngosuku ungama-250 ml (ingilazi eyi-1).
Ukwakheka kwalesi siphuzo samagilebhisi kuqukethe into ekhethekile, i-resveratrol, ekhulisa i-cholesterol enhle yegazi.
Uma umuntu enezinkinga ezinkulu ngotshwala, khona-ke ukwelashwa okunjalo ngokuqinisekile ngeke kube usizo kuye. Inqubo ye-hematopoiesis, kanye nokulinganisela kwe-cholesterol enhle nokubi kuzotholakala kuphela uma unikezela lo mkhuba omubi.
